Category: Uncategorized

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

Date: 2024-05-14
AO: thegeneral
Q: Hobbyhorse , Lazlo
PAX: Apples, Hard Knox, Traveler, Toolbox, citrus, Ice Tea, 2 percent FNGs: None
COUNT: 9
WARMUP: SSH, Mosey, I-W, HB, LBAC, RVE, WMH, Phelps, Dog
THE THANG: Through the stadium: bear crawls, sliding pushups, sliding dips
DORA for 100 perfect merkins, 100 Hurleys, 100 cadence Am Hammer (timer a run to the 40) Ricky Bobby Lap
Series of runs to the 10, 20, 30, 40, 50, 40, … with a 10 count of exercise at each spot. Sprint to opposite goal
MARY: Flutter, LBC, Hydrant, Donkey, F-M
ANNOUNCEMENTS: Convergence, Murph, Bone, ALZ fundraiser (details to come on that one)
COT: Lazlo has been a great site Q for General, and YHC is grateful for how welcoming Lazlo and all other HIMs have been. Grateful for Lazlo’s work as site Q

Tags: thegeneral, Apples, Hard Knox, Traveler, Toolbox, citrus, Ice Tea, 2 percent

Date: 2024-05-13
AO: thefarm
Q: Matthew – Running Man
PAX: Firehead, Pad Thai, Infinity, Sparky, Lumbergh, Trolley FNGs: None
COUNT: 7

WARMUP:
Calf raises
Calf pulses
Downward dog
Lunges
Arm circles
Beet pickers
Willy Mayes Hays
Mosey around the soccer fields

THE THANG:
11s: 10 burpees, bear crawl 5 yards, 1 star jump, crawl bear 5 yards 9 burpees bear crawl, 2 star jumps, crawl bear, etc

10 squats, walking lunge, 1 merican, reverse walking lunge
9 squats, walking lunge, 2 mericans, reverse walking lunge, etc.

MARY:
Flutter kicks
American hammers
Rosalitas
Nolan Ryans

ANNOUNCEMENTS:

COT:
>From an article I read:
I once dated a man who screamed bloody murder at his own mother in front of me — plus my own mother. When I broke that relationship off, my mom and I whispered what we both had long known to be true: “If he treats his mom like that, how will he treat other women?” The answer: Terribly.
Our sons and daughters watch how we treat their mother. Do we show love and care and show interest in what they’re doing? They see that, and chances after they will, for better or worse, emulate what they see us do.

Tags: thefarm, Firehead, Pad Thai, Infinity, Sparky, Lumbergh, Trolley

Date: 2024-05-13
AO: hamilton
Q: Gherkin
PAX: Defiance, Jag, Legacy, Popeye, Lasorda
FNGs: 1 Lasorda
COUNT: 9
WARMUP
SSH, arm circles, IWs, Hillbillies, Michael Phelps, Cherry Picker, Willie Mays Hays, down dog, worlds greatest stretch

THE THANG – F3 Cornhole
Rules:
• Break 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.
• 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, Flutter Kick

ANNOUNCEMENTS
Boneathon, The Murph, convergence, Dads camp

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, cause the mind doesn’t stay sharp on its own as we age.

Tags: hamilton, Defiance, Jag, Legacy, Popeye, Lasorda

Date: 2024-05-13
AO: f3thecapital-news
Q: Booking
PAX: Bone, Wedding Singer, citrus, SAAS, Shake ‘N’ Bake, Short Rib, bogey, CableGuy, Hobbyhorse, Pilsbury, Hops FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Walkers, Hill Billies, Windmills, Cherry pickers, Michael Phelps, Down Dog, Worlds Greatest Stretch, Kobra Kai THE THANG:
Started with 4 corners:
10 mountain climbers—mosey to next corner
10 mountain climbers/ 20 merkins—moesy to next corner
10 mountain climbers/ 20 merkins/ 30 big bois–mosey to next corner 10 mountain climbers/ 20 merkins/ 30 big bois/ 40 squats

Mosey to parking lot- Lt Dan’s from cross walk to cross walk

Mosey to amphitheater
20 dips/ 20 step ups (2 rounds of each)

Mosey to baskeball court- line up on sideline (2 rounds of each) 10 merkins–bear crawl to sideline 10 copperhead squats- bear crawl back 10 merkins–lunge walk to side 10 copperhead squats-lunge walk back

Mosey to field- line up on goal line
20 plank jacks–backwards jog to opposite goal line 20 shoulder taps–sprint back to start

20 calf raises–backwards jog to opposite goal line 20 Freddy mercuries—sprint back to start

20 air presses–backward jog to opposite goal line 20 WWI sit-ups—sprint back to goal line

600 total yards of backwards jog/ sprint

MARY: LBC/ Flutter Kicks/ Dirty Dog/ Donkey Kicks/ Toy Soldiers
ANNOUNCEMENTS: Bone-a-thon/ Murph/ Convergence all coming up in the next few weeks!
COT: Creating balance in life is a like a 3-legged stool- each pillar needs to be in equal balance for the stool to properly function. Consider what your 3 pillars are in life to create that balance. Family/ Work/ Personal Care In health: Exercise/ Diet/ Rest Look to create the balance that works for you don’t just seek it out…proactively create it!

Tags: f3thecapital-news, Bone, Wedding Singer, citrus, SAAS, Shake ‘N’ Bake, Short Rib, bogey, CableGuy, Hobbyhorse, Pilsbury, Hops