Category: Uncategorized

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

Date: 2024-04-15
AO: hamilton
Q: Defiance
PAX: Legacy, Goldfish, Popeye
FNGs: None
COUNT: 4

WARMUP: SSH, michael Phelps, itty bitty arm circles, Willie mays Hayes, down dog
THE THANG: The Murph x (1 – 45.8%). Circuits of AMRAP squats, merkins, and pull-ups. 45 seconds on : 15 seconds off. 3 cycles separated by Half mile moseys. MARY: 2 sets of 20x American Hammers, V-Ups, and Toy Soldiers
ANNOUNCEMENTS: The Murph Memorial Day weekend. 6/1 convergence at Roosevelt Island; details forthcoming.
COT: to the Q, The Murph appears daunting. Goal of today’s workout was to break down a big challenge into smaller pieces and slowly make progress.

Tags: hamilton, Legacy, Goldfish, Popeye

Date: 2024-04-13
AO: thefarm
Q: Sparky
PAX: Infinity, Squatter, Matthew – Running Man, F-No, Firehead, Pad Thai FNGs: None
COUNT: 7

WARMUP: ruck
THE THANG: 3 mike ruck around a private school. We noticed the “No Trespassing” sign on our way out. Doh! MARY:
ANNOUNCEMENTS:
COT: I rememberance of my friend Rob Forshea. I attended his funeral latter that day. Ron was 63 and lost battle with Parkinsons. Our prime directive is maintaining good health. F3 is a big part. Nothing else matters if you lose your good health. Many things are under our control. Control the controllable.

Tags: thefarm, Infinity, Squatter, Matthew – Running Man, F-No, Firehead, Pad Thai

Date: 2024-04-14
AO: mother-ruck-ing
Q: Ice Tea
PAX: Kodiak, Strange Brew, Popeye
FNGs: None
COUNT: 4

WARMUP: Nope

THE THANG: 3.5 mile ruck to Minor’s Hill and back. Almost took 66 until Strange Brew put me back on track. Discussed many things and YHC educated the PAX on the pecking order of prison gangs he learned from watching the movie Shot Caller. Yes, there is a JV squad.

MARY: That’s what the coffee’s for!

ANNOUNCEMENTS: None

COT: Don’t get thrown in prison under any circumstances.

Tags: mother-ruck-ing, Kodiak, Strange Brew, Popeye