Category: Uncategorized

Date: 2024-05-13
AO: acropolis
Q: Peanuts
PAX: Hightower, Doodles
FNGs: None
COUNT: 3

WARMUP: Met up with Hightower and headed over to pull up bars. By the time we got there Doodles had woken up from his “nap” and joined us. SSH; interrupted by a call from the Jims who were at the wrong site (doodles and HT carried on in fine fashion, although not sure what we did until Doodles was doing LBACs) MPs; DD; WGS; CK
THE THANG: Run a mile followed by 5 pull-ups; 10 merkins; and 15 air squats. Rinse and repeat the 5-10-15 for a total of 50 pull-ups; 100 Merkins; and 150 air squats. Once completed WTH run another mile. MARY: nope
ANNOUNCEMENTS: Murph, boneathon, dads camp; convergence
COT: weather is nice, encourage FNGs. Stay motivated.

Tags: acropolis, Hightower, Doodles

Date: 2024-05-14
AO: delphi
Q: Doodles
PAX: Ashe, Blue Steel, Nano, Hightower, Obadiah, Rambler, NOAA, K-Pop, Peanuts, Rocket, Yard Sale FNGs: None
COUNT: 12
WARMUP: SSHs, cherry twists, arm circles, down dog, up dog, WGS, kobra kia. THE THANG:
Attempted 2 drills.
Drill #1 – Two lines of Ricky Bobby where each line passes two frisbees to each other. After each pass, pax did 3 burpees. When frisbee drops, all pax perform 10 merkins while loser pax counted the downs (and we did a lot of merkins). Attempted to do 100 yards but lack of coordination by the pax only got us to 75 yds.
Drill #2 – Shuttle run / Receiver-Defender drill – how to get open and catch a frisbee drill
1 pax is QB. 2 pax run the shuttle run and then 1 is offense and other is defense and attempt to catch the frisbee. Around 5:50 we played ultimate 6 on 6. 1 Burpee each drop.
MARY: when scores in ultimate.
ANNOUNCEMENTS: convergence, murph on memorial day, murph prep on mondays at GMU, boneathon, dads camp
COT: No “I” in Team was the theme today. This is an age old concept said in many different ways. Some call it the golden rule. Jesus called it the second greatest commandment – to love your neighbor as yourself. But we now live in an era of individualism and dwelling on the inward. But this mindset of what’s in it for me, where do I identify, what group do I associate with, I only play for the best NIL deal – these thoughts all produce negativity and will not bring satisfaction. Ancient wisdom tells us to look beyond ourselves and to see what we can do for our neighbor. A simple concept but worth unpacking.

Tags: delphi, Ashe, Blue Steel, Nano, Hightower, Obadiah, Rambler, NOAA, K-Pop, Peanuts, Rocket, Yard Sale

Date: 2024-05-13
AO: softballs
Q: SAAS
PAX: 3 mile, Hobbyhorse, Legacy, Old Bay, Lazlo, Defiance, Bone, 2 percent, Pop Fly, Classified FNGs: None
COUNT: 11
WARMUP: throwing around, had twelve PAX at first pitch (thank you!!) THE THANG:
– Two losses, but we had the most “Fun Batted In”
– Half the innings were great, half of them not so great
– Classified’s pitching debut
– We all learned the infield fly rule
– Bone’s web gem at first
ANNOUNCEMENTS: Starting to look at fall ball. The league runs week of August 19th through early November. I scouted the 2-run (lower) league, it looks more our speed.
COT: I seriously enjoy every minute of playing with you guys, thanks for letting me hang with y’all, errors and all.

Tags: softballs, 3 mile, Hobbyhorse, Legacy, Old Bay, Lazlo, Defiance, Bone, 2 percent, Pop Fly, Classified

Date: 2024-05-14
AO: atlantis
Q: Gherkin
PAX: Hammerhead, Infinity, Windtalker, True North, Forceps
FNGs: None
COUNT: 8
WARMUP
SSH, arm circles, IWs, Hillbillies, Cherry Picker, Willie Mays Hays, down dog, worlds greatest stretch

THE THANG – F3 Cornhole
Rules:
• Break into 2 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 travels (bear crawls) from exercise line to the throw line, throws 4 bags, picks up all 4 of their bags and runs back to their team and hands off to the next thrower.
• Repeato 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) Scoring:
• Each team’s score is their cornhole score PLUS their Exercise Score (Exercise Score = avg # of reps each team completed) Winners and Losers Rewards:
• The winning team sprints width of field and back while losing team(s) does burpees
• The winning team blindly selects 2 exercises from the box for the next round and keeps one and gives the other to the other team(s)

MARY
LBCs

ANNOUNCEMENTS
– Special atlantis workout this Friday, 5/17 0600
– Boneathon Memorial Day weekend, see Boneathon channel for more details – The Murph challenge on Memorial Day, see memorial-murph-wod for details
– Region wide F3 convergence on Roosevelt Island on 6/1 with special guest Major Payne

COT
• This workout included math on purpose
• Fitness is a huge part of F3, but fitness is more than physical. We need to stay mentally sharp as well, so don’t forget about mental fitness. • Do stuff that keeps your mind sharp – puzzles, learn a language, even math.

Tags: atlantis, Hammerhead, Infinity, Windtalker, True North, Forceps

Date: 2024-05-14
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Bachelor, Dungeon Master, Dungeon Master, FIFA (F3 The Capital), Horshack, John Kluge, Pigeon, Winston FNGs: None
COUNT: 9

WARMUP:
• SSH x 25 IC
• Swingbillies x15 IC
• Hairy Rockettes 15 IC
• Carolina Dry Docks x 15 OMC
• Arm circles – 10 OMC
• Windmills x 10 ICÂ
• Cherry pickers x 15 IC

Mosey to drill yard

THE THANG:Â

4 corners – exercise at each of the 4 corners, mosey in between • Round 1, 7x burpees at each corner
• Round 2, 14x merkins at each corner.
• Round 3, 21x four count flutter at each corner.
• Round 4, 28x squats at each corner.

Interlude:
• People’s chair, 15x IC
• Pull ups
• Dips 30x

• Round 5, 21x SSHs at each of the 4 corners
• Round 6, 14x crunches at each of the 4 corners.
• Round 7, composite round: 7x burpees, 14x flutters, 21x squats, 14x Merkins

MARY:
• X-factors x 15 ICÂ
• American Hammer x 15 IC
• Baby crunches x 20 IC
• Scissors x 10 IC

ANNOUNCEMENTS:
• 5-14 sheep day!
• Thirsty Thursday this Thursday at Irish Inn of Glen Echo

COT:
• None

Tags: freestate, Andrew Churchill, Bachelor, Dungeon Master, Dungeon Master, FIFA (F3 The Capital), Horshack, John Kluge, Pigeon, Winston