Category: Uncategorized

Date: 2024-04-16
AO: freestate
Q: Dungeon Master
PAX: Bachelor, Cannoli, FIFA, Pigeon, Shepherd
FNGs: None
COUNT: 6

DATE: 2024-4-15
AO: Freestate
Q: Dungeon Master

WARMUP:
• SSH x 20 IC
• Frankenstein X20 OYO
• Imperial walkers x 15 IC
• Swongbillies x15 IC
• Arm circles, forward and backward – 10 IC
• Michael Phelps x 10 IC
• Neck rotations
• Willie Maes x 10 IC
• Cherry Pickers x 10 IC

THE THANG:
• Get coupons . . .divide in two groups. Pacers run about 300 feet while other group does exercise:

• Curls (with coupon)
• Forward Lunge
• Half-plank
• Repeat 1x

• Squat (with coupon)
• Dips
• Bend-over row (with coupon)
• Repeat 1x

• Sit-ups feet against wall
• Chair-sits
• Overhead press (with coupon)
• Repeat 1x (if you have time)

MARY:
• Freddy Mercurys x 15 IC
• American Hammer x10 IC
• LBCs x 15 IC
• Reverse crunches x15 IC
• Scissors x 15 IC

ANNOUNCEMENTS: thirsty Thursday at Inn of Glen Echo, 6:30pm

COT: mental illness awareness

Tags: freestate, Bachelor, Cannoli, FIFA, Pigeon, Shepherd

Date: 2024-04-15
AO: mondaynightruckers
Q: Rocketman
PAX: Trifecta, Jetstream
FNGs: None
COUNT: 3
THE THANG: 4.3 miles with a selection of coupons (small and medium sized sandbags). Kudos to Trifecta for carrying The Baby the whole way!

ANNOUNCEMENTS: Look for local stuff coming up soon!

COT:

This you know, my beloved brethren. But everyone must be quick to hear, slow to speak and slow to anger; 20 for the anger of man does not achieve the righteousness of God. 21 Therefore, putting aside all filthiness and all that remains of wickedness, in humility receive the word implanted, which is able to save your souls.

James 1:19-21

Tags: mondaynightruckers, Trifecta, Jetstream

Date: 2024-04-16
AO: thegeneral
Q: Hobbyhorse
PAX: sticks, Papi, Spud, Animal, Apples, Lazlo, citrus, Traveler, Toolbox, bogey FNGs: None
COUNT: 11
WARMUP: SSH; I-Walk; Hill-B; Michael P; Arm Circles; RVE; WMH; DownDog; Lap
THE THANG: Start from goal line for pyramid of first to flag exercises and jog back to goalline: Bear crawl to 25: 25 merkin
Bear crawl to 25: 25 flutter kick cadence
Bear crawl to 25: 25 calf raise
Backwards run to 50: 50 merkin
Backwards run to 50: 50 WW2
Backwards run to 50: 50 squat
Run to opposite goal/100: 100 merkin
Run to opposite goal/100: 100 LBC
Run to opposite goal/100: 100 SSH (single count)
Karaoke to 50: 50 airpress
Karaoke to 50: 50 heal tap (single count)
Crawl bear to 25: 25 merkin
Crawl bear to 25: 25 calf raise
MARY: FM; Flutter (hands to sky); Am Hammer; Donkey; Dog
ANNOUNCEMENTS: Bone-a-thon; Murph; Convergence in early June TBD date
COT: Measuring your goals is important, but don’t over-index for the goals you measure and forget the important things you don’t measure.

Tags: thegeneral, sticks, Papi, Spud, Animal, Apples, Lazlo, citrus, Traveler, Toolbox, bogey

Date: 2024-04-15
AO: acropolis
Q: Ashe
PAX: Tool Time, Papi, Peanuts, Doodles, Hightower
FNGs: None
COUNT: 6

WARMUP: Willy M.H. and jog a little under a mile

THE THANG: everything but pull ups and field work because ROTC got there first.

Hills, squats, ssh, burpee ring of fire, merkins bear crawl line, jog, reverse lunge, reverse crawl, etc

MARY: side planks, row boats, lbcs, flutter kicks

ANNOUNCEMENTS: Murph, boneathon, Olympus road clean up

COT: listen

Tags: acropolis, Tool Time, Papi, Peanuts, Doodles, Hightower

Date: 2024-04-15
AO: thepatriot
Q: bogey
PAX: Lazlo, My Space, CableGuy, Wedding Singer, Obadiah, Anchorman, SAAS, Ice Tea, Booking, Hobbyhorse, Skymiles, Fitz-Hume, @Tarjay FNGs: 1 @Tarjay
COUNT: 14

WARMUP: SSH, IWs, HBs, MPs, Moroccan Nightclubs, Cherry Pickers, WMH, DownDog, KobraKai

THE THANG: fellowship lap. Perform various movements, some in partnered tick tock fashion. Hold Al Gore upon finish to wait for rest of group.

Line up on the goal line:
100-yd “sprint”. 54 air presses. 100-yd “sprint” back to the original goal line. 90-yd backpedal. 54 T-merkins tick tock. 90-yd backpedal to return. 80-yd karaoke facing home side. 54 LBCs. Return.
70-yd butt kickers. 54 shoulder taps IC tick tock. Return.
60-yd high knees. 54 calf raises. Return.
54-yd bear crawl. 54 flutter kicks IC . Return.
40-yd mosey. 54 squats tick tock. Return.
30-yd back pedal. 54 merkins tick tock. Return.
20-yd broad jump. 54 Mtn climbers IC tick tock. Return.
10-yd crawlbear. 54 burpees in ring of fire style. Return.

MARY: BAT WINGS (holding arms up until Recover)
20x IC LBACs forward
1x 10-ct
20x IC LBACs reverse
2x 10-ct
20x IC seal claps
3x 10-ct
20x IC overhead claps
4x 10-ct
Recover – Big R

ANNOUNCEMENTS: convergence early June. Stay tuned to Slack for details. New AO hamilton on Mondays. Check it out. The Murph and Murph prep at GMU. Boneathon coming up – get ready.

COT: YHC injured his elbow training for a heavy ruck challenge. It’s been a month since YHC picked up a weight, coupon, etc. and has been finding coupon-free beatdowns until he can recover. Thankfully, F3 The Capital has multiple offerings so this has not been a problem. But, a nagging injury and an upcoming birthday have YHC feeling old. It’s been a struggle to post knowing that modification is necessary. That mindset is the Jester trying to keep YHC from accelerating. YHC is reminded of the daily discipline needed to overcome the Jester. YHC also recognized and thanked the HIMs of F3 for making him a better man by delivering the beatdowns that make him want to throw up (this is a compliment!). Bottom line: showing up in the gloom can be hard, especially when recovering from injury. But showing up is what HIMs do. Thank you for showing up, men. SYITG!

Tags: thepatriot, Lazlo, My Space, CableGuy, Wedding Singer, Obadiah, Anchorman, SAAS, Ice Tea, Booking, Hobbyhorse, Skymiles, Fitz-Hume, @Tarjay