Category: Uncategorized

Date: 2024-05-20
AO: hamilton
Q: Defiance
PAX: Goldfish, Legacy, AI, Jag, FNG Bush
FNGs: 1 FNG Bush
COUNT: 6

WARMUP: The Usual
THE THANG: circuits of sprints and coupons. Sideline sprints, suicide sprints, and cone drills then Dora with box jumps, manmakers, dips, chest press, more box jumps, and goblet squats.
MARY: penalty shootout: if goal scored, keeper does 5 burpees. If no goal, shooter does 20.
ANNOUNCEMENTS: No Hamilton workout on Memorial Day – check thepatriot channel for a Monday morning alternative.
COT: There’s a silver lining in losing seasons. Instead of focusing on the pressure to win every game, you can focus on using each game to improve at the big things. F3 gives us that same opportunity.

Tags: hamilton, Goldfish, Legacy, AI, Jag, FNG Bush

Date: 2024-05-20
AO: horizon-ao
Q: Gherkin
PAX: Purple Rain, vplaxico, Anchorman, SPINAL TAP, 2 percent, Sparky, Disco, sticks, Magoo, 3 mile, Uppercut, Armbar FNGs: None
COUNT: 13
Soundtrack from 1971 – best year ever.
https://open.spotify.com/playlist/5T8g1TaievsNAz6DTWTnmY?si=6bUDPfrkRIuot4E7TduDkw&pi=u-wkw6OX8cSnOM

WARMUP
SSH, arm circles, IWs, Hillbillies, Michael Phelps, Cherry Picker, Willie Mays Hays, down dog, worlds greatest stretch

THE THANG – F3 Cornhole, Birthday Edition
Rules:
• Break into teams (ideally 3 to 5 PAX per team)
• The throw line is 10 yards from the exercise line and the boards are 9 yards (regulation distance) from the throw line.
• The 1st PAX from each team bear crawls from exercise line to the throw line, throws 4 bags, picks up all 4 of their bags, drops them at the throw line and runs back to their team.
• Repeat until a team has scored 53 or more. (10 points for bags through the hole, 1 point for each bag on the board, learners are 0) Winners and Losers Consequences:
• The winning team sprints length of field and back while losing team(s) does burpees
• Q announces 2 exercises for the following round and the winning team picks which one it wants to do with the other team(s) doing the other exercise Exercises:
Round 1 – Squats (both teams)
Round 2 – Mountain Climber Burpee / Tony Hawk Basic Burpee (spin) Round 3 – American Hammer / J-LOs
Round 4 – Suicides to Throw Line / High Knees
Round 5 – Hand Release Merkins / Shoulder Tap Merkins
Round 6 – Mountain Climbers (IC) / Monkey Humpers (IC)
Round 7 – Bobby Hurleys / Squat Thrusts
Round 8 – Freddy Mercurys (IC) / Toy Soldiers (IC)

MARY
LBCs, American Hammer, Flutter Kick

ANNOUNCEMENTS
• Sign up for Boneathon this Sunday, May 26 – to run or to support • The Murph Challenge is on Memorial Day, May 27 at George Mason
• Convergence is Saturday June 1st at Roosevelt Island. Multiple Qs, including a special guest appearance by Maj Payne.

COT
• YHC’s birthday is today. At 53, the probability is very high that more birthdays are behind then are ahead.
• As I no longer have the luxury to fall back on the quantity of time left, I need to make my time higher in quality.
• F3 is part of that equation. I’ve been at it since Sept 2022 and I’m grateful for it.
– Family and Faith are the other keys. I’m going to work hard to make my time with them a higher level of quality this year too, and encourage others to do so as well.

PAX broke for a Tasty-break

Tags: horizon-ao, Purple Rain, vplaxico, Anchorman, SPINAL TAP, 2 percent, Sparky, Disco, sticks, Magoo, 3 mile, Uppercut, Armbar

Date: 2024-05-19
AO: mother-ruck-ing
Q: SAAS
PAX: Lazlo, Hammer, Ice Tea
FNGs: None
COUNT: 4

WARMUP: 10 minute EC AMRAP
THE THANG: ~4 miles on w&od, passing around a 40
MARY:
ANNOUNCEMENTS:
COT:

Tags: mother-ruck-ing, Lazlo, Hammer, Ice Tea

Date: 2024-05-18
AO: thefarm
Q: Sparky
PAX: Infinity, Squatter, Firehead, F-No, B Roll
FNGs: 1 B Roll
COUNT: 6

WARMUP: yoga
THE THANG: yoga
MARY: yogo
ANNOUNCEMENTS:
COT: control what you can control. B Roll shared how he sets a goal of studying 80 hours a semester. He can control that. He can’t control what grades his professors give him.
He said he studied 74.5 hours this semester and finished with a 3.45 missing deans list. He shared putting in a few more hours would have gotten him to a 3.5. Control what you can control.

Tags: thefarm, Infinity, Squatter, Firehead, F-No, B Roll

Date: 2024-05-18
AO: thesandlot
Q: Gherkin
PAX: AI, Legacy, Magoo, CableGuy, Fish Fry, Lazlo
FNGs: None
COUNT: 7
WARMUP
SSH, arm circles, IWs, Cherry Picker, Willie Mays Hays, down dog, worlds greatest stretch

THE THANG – F3 SPEED Cornhole
Moseyed to the W&L parking garage to keep the cornhole board dry

Rules:
• Broke into 2 teams
• The throw line is 10 yards from the exercise line and the boards are 9 yards (regulation distance) from the throw line. • All teams throw onto the same board
• PAX take turns throwing while the others exercise
• The 1st PAX from each team travels (bear crawls) from exercise line to the throw line, throws 4 bags, notes his score, picks up all 4 of his bags, drops them at the throw line and runs back to his team.
• Repeat until a team has scored 13 or more. (3 points for bags through the hole, 1 point for each bag on the board, learners are 0)
• When one team has reached 13 points, all teams immediately move to the next exercise and continue until a team reaches 13. • Repeat until a set of 4 exercises have been completed.
• Alternate between exercise sets A and B until time is up.
* After each set the losers ran a lap around the parking deck while the winners ran a lap with them. Exercises:
Set A – Merkins, Monkey Humpers, American Hammer, Burpee
Set B – No Cheat Merkins, Bobby Hurleys, Mountain Climbers
Tony Hawk Basic Burpees

Completed 3 sets of exercises
Moseyed back to Science Focus down the W&O trail, some took the scenic route. MARY
LBCs,

ANNOUNCEMENTS
• Sign up for Boneathon Sun May 26th – to run or to support • The Murph Challenge is on Memorial Day
• Convergence is Saturday 0700 June 1st at Roosevelt Island. Multiple Qs, including a special guest appearance by Maj Payne.

COT
• YHC’s birthday is Monday. At 53, the probability is very high that more birthdays are behind then are ahead.
• As I no longer have the luxury to fall back on the quantity of time left, I need to make my time higher in quality.
• F3 is part of that equation. I’ve been at it since Sept 2022 and I’m grateful for it. Pledging to stick with it while also being more deliberate about creating quality time with family and friends.

Tags: thesandlot, AI, Legacy, Magoo, CableGuy, Fish Fry, Lazlo