Category: Uncategorized

Date: 2024-04-01
AO: thefarm
Q: Matthew – Running Man
PAX: Infinity, Pad Thai, Chile, IKEA, Firehead, Sparky
FNGs: None
COUNT: 7

WARMUP:
Don Quixotes
Side straddle hops
Arm circles
Mosey around the soccer fields

THE THANG:
Growing Pains
An abs routine that consists of three exercises done with iterations of 30 in cadence or on the Q’s count, each getting more “mature.” Start off with 30 LBCs (preferably 4-count, in cadence), immediately move into 30 Big Boys, then immediately into the Superman position while the Q counts off 30 seconds (can be done in a 4 count with the PAX). Developed for Marvel’s 30th Birthday Q.

Easter eggs: choose exercises from two Easter eggs, and alternate between the two exercises during an entire song. Squats and American hammers
Dips and commandos
Shoulder taps and murder bunnies
Bear crawls and side straddle hops

MARY:
Growing Pains again

ANNOUNCEMENTS:
Infinity has the Q Wednesday
Pad Thai has the Q Friday

COT:
>From Freed to Lead:
This is not an exercise book. You won’t find any revolutionary ideas in here or fancy workout routines. F3 is about Fitness, not exercise. We don’t have much to say about getting in shape. We are far more focused on staying in shape. Getting in shape is a sprint fueled by the enthusiasm of a change for the better, but staying in shape is a marathon that is sustained by discipline and near-maximum effort virtually every day of a man’s life. This is a central truth of F3’s First F, and there is no way around it.

Tags: thefarm, Infinity, Pad Thai, Chile, IKEA, Firehead, Sparky

Date: 2024-04-01
AO: horizon-ao
Q: Magoo
PAX: Purple Rain, Kodiak, Disco, 3 mile, SPINAL TAP, vplaxico FNGs: None
COUNT: 7
WARMUP: Michel Phelps, MF squats, MF, lunges, reach and stretch squats, WMH, fellowship lap
THE THANG: coupon work interspersed with running bits. Dips & curls for fun. Squat bounce more fun. Gorilla Squats for even more fun. MARY: WWI, curl ups, Frog/pigeon/child’s pose stretches
ANNOUNCEMENTS: April monthly challenge.
COT: Good to see you!

Tags: horizon-ao, Purple Rain, Kodiak, Disco, 3 mile, SPINAL TAP, vplaxico

Date: 2024-04-01
AO: hamilton
Q: Legacy , Booking, Jag
PAX: Popeye, Freddie, Defiance, Gherkin, Marshall
FNGs: 1 Marshall
COUNT: 8
WARMUP: SSH, Imperial Walker, Hill Billy, Little Bitty Arm Circles (and reverse), Root Vegetable Extractor, Moroccan Night Club, Willy Mays Hayes, Downward Dog, Kobra Kai, WGS
THE THANG: A series of 11s; the first, 10 merkins, run across field, 1 burpee, increasing the former and increasing the latter in 11 style; then, the next 11: Freddie Mercuries and Lt. Dan (lunge, lunge, squat), in 11s format; then circle up for a standing 11 with shoulder taps (IC) and tempo squats (IC); then, A RING OF FIRE, everyone does merkins while 1 PAX bear crawls the circle, then rotate exercises, WWIs, squats, calf raises. MARY: Flutters (IC), LBCs, Toy Soldiers (IC), Dirty Dogs
ANNOUNCEMENTS: Welcome Marshall! Grand Opening for this AO is next Monday 0530, but we ain’t need no fanfare. BRING A COFFEE MUG NEXT MONDAY WE WILL DO PARKING LOT COFFEETERIA AFTERWARDS
COT: 2 percent is the Man. It started out as a joke for YHC, but, in fact, the point is a serious one: WE ARE HERE TO SERVE THE DOGS, NOT VICE VERSA. The dogs are actual dogs, but they are also symbols–symbols of all the other responsibilities and obligations we carry on our shoulders as HIMs. We are in this together! “Hamilton” on three! SYITG!

Tags: hamilton, Popeye, Freddie, Defiance, Gherkin, Marshall

Date: 2024-03-31
AO: freestate
Q: Birdman
PAX: Wildcat, Deagle, Cannoli, Bachelor, CashOnly, Dungeon Master, F3 Scabby, Brony! FNGs: None
COUNT: 9
Run before Hills with coupons set to music

Warmup @ parking lot

SSH X 20 IC

Imperial Walkers X 20 IC

Mountain Climbers X15 IC

Cherry Pickers X 20 IC

THE THANG Run DOWN along MacArthur etc (1.25+ miles) 15-20 minutes

Stop at end of each song (about 5 mins X4)

Burpees 7x or
Merkins 14x

Team hill climb up 4X

Lunge steps up the hill

Carolina dry docks 5x

Coupon Rifle Carry 40 feet

Bear Crawl back to top of hill.

walk to bottom of hill…

rest 20 count

Coupon exercises

Squats 5X 10

Curls 5X 10

Overhead presses 4X 10

Bent rows 4X

6 MoM

Flutter Kicks X 15 IC

Slow Freddie Mercuries X 15 IC

Plank-o-rama 2 minutes

Knee-­‐Ups/Rowing Sit-ups X 20 IC

Superman 2 mins

Scissors X 15 IC

Tags: freestate, Wildcat, Deagle, Cannoli, Bachelor, CashOnly, Dungeon Master, F3 Scabby, Brony!

Date: 2024-03-30
AO: thesandlot
Q: Big Short
PAX: Lazlo, Legacy, Magoo
FNGs: None
COUNT: 4

WARMUP: The normal stuff

THE THANG: The JG! Eight (?) rounds, each round consisting of a bit of mosey followed by 5 burpees, 20 of an upper body exercise (mercans, dips, etc) and 20 of a leg exercise (squats, lunges, a weird hybrid monkey humper thing).

MARY: The normal stuff.

ANNOUNCEMENTS: Convergence in early June.

COT: Salute to Legacy for the wonderful things he’s done for F3 The Capital in the recent months.

Tags: thesandlot, Lazlo, Legacy, Magoo