Category: Uncategorized

Date: 2024-04-25
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Bachelor, Bluto, John Kluge, Mark Michael, Mumford, Pigeon, Drop in FNGs: None
COUNT: 8

WARMUP:
15 SSH IC
10 Windmill IC
10 Imperial Walker Squats IC
10 Swinging Billies IC
10 Cherry Pickers IC
10 merkins IC
10 Mountain Climbers IC

THE THANG:
Coupon on one end of blacktop, line up at other end. All PAX bear crawl back and begin the rounds below. After the first bear crawl/exercise the first PAX in line is “Goldilocks” and gets to “stroll” (walk) back to the other side of the blacktop instead of Bear Crawl. Moving down the line after each bear crawl the next PAX in line gets to be Goldilocks.

Round 1 Papa Bear (tough)
Bear crawl to coupon, 20 squats w/wo C IC
Bear crawl back, 20 merkins IC (1st and 2nd PAX in line is Goldilocks) Bear crawl to coupon, 20 cleans SC OMQ (3rd and 4th PAX in line is Goldilocks)
Bear crawl back, 20 flutters IC (5th & 6th PAX in line is Goldilocks… you get the idea. Start over at the end) Bear crawl to coupon, 20 overhead press IC
Long Bear stroll though the forest (mosey)

Round 2 Mama bear (medium)
Bear crawl to coupon, 15 squats w/wo IC
Bear crawl back, 15 merkins IC
Bear crawl to coupon, 15 cleans SC OMQ
Bear crawl back, 15 flutters IC
Bear crawl to coupon, 15 overhead press IC
Medium Bear stroll through the forest (mosey)

Round 3 Baby bear (easy)
Bear crawl to coupon, 10 squats w/wo C IC
Bear crawl back, 10 merkins IC
Bear crawl to coupon, 10 cleans SC OMQ
Bear crawl back, 10 flutters IC
Bear crawl to coupon, 10 overhead press IC
Short Bear stroll through the forest (mosey)

MARY:
20 LBC IC
15 side crunch plank IC
20 LBC IC
10 side crunch plank IC
20 LBC IC
5 side crunch plank IC

ANNOUNCEMENTS:
Road cleanup this Saturday
Convergence June 1 at Roosevelt island – current drama is whether or not to allow wives and daughters. Seems silly to me (just let anyone come) but that’s still up in the air

COT:
Today is bring your kid to work day. I’m brining my 6 yo son to my office. I never got to do this as a kid so I wondered when it started. April 22 1993. I was about to enter high school. My mom was a teacher and my parents were split up so I don’t think I could have done it. So I hope one day he is able to look back on these days and appreciate the cool shit we did together. That’s all I got.

Tags: freestate, Bachelor, Bluto, John Kluge, Mark Michael, Mumford, Pigeon, Drop in

Date: 2024-04-25
AO: olympus
Q: Hightower
PAX: Doodles, Ashe, Nano, Tool Time, NOAA, K-Pop, Po
FNGs: None
COUNT: 8

WARMUP:
Fellowship laps to warm up legs and body. Then transitioned to low lunge walk, to butt kickers, to high knees. Then stopping to continue to stretch out. Followed by another fellowship lap.

THE THANG:
Introduced the Spartan 300
200 Meters PAX choice: sprint, run, jog
10 burpees
20 big boy sit-ups
30 merkins
40 air squats
Total 300. Group knocked out (3) rounds, 900! Plus an extra 200 m sprint to end.

Suggestion for run, mantra:
If you’re in front, it pays to be a winner. You get more recovery, push it!
If you’re in the pack, try to catch the guy in front. Push your pace, it’s only 200 meters, we’ll get recovery. If you’re in the rear, don’t give up, catch your breath, push your pace next round.

MARY:
Quick round of Mary.

ANNOUNCEMENTS:
Boneathon Sun, May 26
Murph Challenge Mon, May 26
The Capital Anniversary Sat, June 1

COT:
Shared the local success story of Kara Lawson. Grew up in Alexandria, went to WSHS, inducted into their Hall of Fame, women’s basketball. Played for legendary coach Pat Summit at Tennessee, then WNBA, represented team USA, has been a champion her whole life.
Currently is the women’s basketball coach at Duke. Summer of 2022 her team talk went viral, Handle Hard Better. So many life lessons for us men, fathers, leaders to our family and community. https://youtu.be/oDzfZOfNki4?si=8fKITD_Clt-wVL3R

Tags: olympus, Doodles, Ashe, Nano, Tool Time, NOAA, K-Pop, Po

Date: 2024-04-25
AO: edge_of_reason
Q: Quip
PAX: Forest, Chef, Bottlecap
FNGs: None
COUNT: 4
WEATHER:
A crisp 52°

WARMARAMA:
Harry Rockettes 10 cc
Arm Circuit 5 cc
SSH 10
4×4 burpees 15 oyo
Run half loop
Star jumps 10 oyo
Run half loop

THE THANG:
Thunderstruck Merkins

EMOM – 1min exercise for the rep count and rest for the rest of the minute, go till failure and take the next round to rest move to next exercise:

Flying Squirrels 4 +2 each round
Big boy sit ups 4 +2 each round
Merkins 4 +2 each round
LBCs 10 +2 each round

MARY:
Leg raises to “Bring Sally Up/Flower”

ANNOUNCEMENTS:
-Forrest’s move 9-11a this Saturday (DM him if you can come to help) -Bros and Beers May 17th and needs an Admin

COT:
-Forrest’s move and final EoR AO post for a while.
-Quip’s job exploration
-Bottlecap’s PT test next week

Tags: edge_of_reason, Forest, Chef, Bottlecap

Date: 2024-04-24
AO: thepatriot
Q: SAAS
PAX: Ice Tea, Lazlo, Boardwalk, Sunshine, Spokes, Spud, Hobbyhorse, Strange Brew, CableGuy, 2 percent, bogey, Coconuts, Short Rib, Overthrow FNGs: None
COUNT: 15
WARMUP: SSH, Imp Walker, Hill Billy, Little Bitty Arm Circles (forward and reverse), Michael Phelps, Cherry Pickers, Willy Mays Hayes, Downward Dog
THE THANG: Kept it simple for my VQ: Merkin Mile (4 laps, 25 merkins after each lap) and LBC mile (4 laps, 25 LBCs after each lap) MARY: Freddie Mercury, Toy Soldiers, Flutter Kicks
ANNOUNCEMENTS: convergence is 6/1, boneathon needs bicyclists, memorial-murph-wodneeds training, softballs needs more players, Smokey has a BDay HH tonight
COT: In a world that is full of virtual bullshit and ugliness (news, social media, etc), chase what is real and what is good. F3 is one of those real and good things, and I’m honored to serve with and among you!

Tags: thepatriot, Ice Tea, Lazlo, Boardwalk, Sunshine, Spokes, Spud, Hobbyhorse, Strange Brew, CableGuy, 2 percent, bogey, Coconuts, Short Rib, Overthrow

Date: 2024-04-24
AO: horizon-ao
Q: SPINAL TAP
PAX: Magoo, Mr Haand, 3 mile, Disco, Fish Fry, Kodiak, Classified, Scully, Bell Hop FNGs: None
COUNT: 10

WARMUP: Joint streches, side straddle hop, cherry picker, Willie Mays Hayes, Up and Down dog, Worlds greatest stretch, child pose
THE THANG: Burpees, Merkins, Air squat, Bobby Hurley, mountain climber, shoulder taps, flutter kicks, LBC,curtsey squats, Bear crawl, crawl bear MARY: Freddy mercury, various ab exercises
ANNOUNCEMENTS:
COT: Wally Pipp

Tags: horizon-ao, Magoo, Mr Haand, 3 mile, Disco, Fish Fry, Kodiak, Classified, Scully, Bell Hop