Category: Uncategorized

Date: 2024-05-23
AO: freestate
Q: Gherkin
PAX: Deagle, Pigeon, Dungeon Master, Bachelor, FIFA (F3 The Capital), Horshack FNGs: None
COUNT: 8
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 bear crawls from exercise line to the throw line, throws 4 bags, picks up all 4 of their bags, drops them at the throw line and runs back to their team.
• Repeat 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) Winners and Losers Consequences:
• The winning team sprints to end of parking lot while losing team(s) does burpees
• Q announces 2 exercises for the following round and the winning team picks which one it wants to do with the other team(s) doing the other exercise Exercises:
Round 1 – Squats (both teams)
Round 2 – Mountain Climber Burpee / Tony Hawk Basic Burpee (spin) Round 3 – American Hammer / J-LOs
Round 4 – Suicides to Throw Line / High Knees
Round 5 – Hand Release Merkins / Shoulder Tap Merkins
Round 6 – Mountain Climbers (IC) / Monkey Humpers (IC)
Round 7 – Bobby Hurleys / Squat Thrusts
Round 8 – Freddy Mercurys (IC) / Toy Soldiers (IC)

MARY
LBCs, Flutter Kick

ANNOUNCEMENTS
• Convergence is Saturday June 1st at Roosevelt Island. Multiple Qs, including a special guest appearance by Maj Payne – Thirsty Thursday tonight
– Road cleanup Saturday June 8.

COT
• YHC’s birthday was this week. At 53, the probability is very high that more birthdays are behind then are ahead.
• in reflecting on all that I am grateful for, F3 is a big part of that. It’s great getting to know all of you and appreciate all of you.

Tags: freestate, Deagle, Pigeon, Dungeon Master, Bachelor, FIFA (F3 The Capital), Horshack

Date: 2024-05-23
AO: edge_of_reason
Q: Quip
PAX: Bottlecap, Atlas (F3 Arkansas), Smoke Signal (F3 Indianapolis) FNGs: None
COUNT: 4
WEATHER:
72° and a little muggy

WARMUP:
20cc ssh
20cc Im walkers
20cc mtclimbers
Stretches OYO
5cc bend and reach

THE THANG:
11s: sprints in between karaoke back
Start with 1 Aussie merkin and 10 high jumps

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 (A total of 10 sets of the following): Burpees 10 +2 each round
Big boy sit ups 10 +2 each round
Merkins 10 +2 each round
LBCs 10 +2 each round

MARY:
10cc pickle pointers
10cc Am hams
10cc saw blades
10cc hello dollies

COT:
Atlas’ starting new job and prayers for new home soon in the DMV Quip looking into new job opportunities
Smoke signal safety with travel back to Indianapolis and for time here Bottlecap good time with family over Memorial Day.
Those who’ve lost service members

Tags: edge_of_reason, Bottlecap, Atlas (F3 Arkansas), Smoke Signal (F3 Indianapolis)

Date: 2024-05-23
AO: thehighlands
Q: Booking
PAX: Hard Knox, Hobbyhorse, Toolbox, Tour Guide
FNGs: None
COUNT: 5

WARMUP: SSH, Imperial Walkers, Cherrypickers, Michael Phelps, WM Hayes, Down Dog, worlds greatest stretch, kobra Kai THE THANG: jog around pentagon city stopping as follows:
Stop 1
10 burpees
20 merkins
30 big bois
20 dips
10 step ups

Stop 2
10 mountain climbers
20 shoulder taps
30 copperhead squats
20 shoulder taps
10 mountain climbers

Pick up coupons
Group 1 bear crawl to mid field/ jog back
Group 2 oh press/ curls
Switch

Group 1 lunge walk to mid field/ jog back
Group 2 low rows/ around the worlds
Switch

Group 1 run to end zone/ reverse run back
Group 2 chest press
Switch

Group 1 karaoke to end zone and back
Group 2 coupon squats
Switch

Group 1 run to end zone / run back
Group 2 leg lifts over coupon
Switch

MARY: LBC flutter kicks toy soldiers dirt dog donkey kicks
ANNOUNCEMENTS: see slack
COT: sometimes you have the be the arbitrator between your kids and spouse. Practice the art of diplomacy

Tags: thehighlands, Hard Knox, Hobbyhorse, Toolbox, Tour Guide

Date: 2024-05-22
AO: thefarm
Q: Sparky
PAX: Squatter, Moneyball, Matthew – Running Man, Trolley
FNGs: None
COUNT: 5

WARMUP: ssh, beet pickers, wmh, arm circles, neck rolls, down dog, cobra kai THE THANG:
We used the playground as a way to do the beatdown
Bench- squats
Step- derkins
Bench- step ups
Gym- up the stairs, down the pole (Q did once and almost blew our his left knee) Swings- Australian merkins- pull ups
Stool- lbcs with crossing arms
Mushrooms- wide arm merkins

One PAX ran a course while the others did a station. Upon return, we rotated and next pax ran

MARY: penguin crunches, roszlitas, flutter kicks

ANNOUNCEMENTS: Running Man has Q Friday, ruck on Saturday
COT:
“Good people are good because they’ve come to wisdom through failure” Saint Ignatius

We learn through mistakes. Above that, we can learn through others mistakes. We need to ask others about where they failed in order for us to improve. We should also share our failures with others to help them.

Tags: thefarm, Squatter, Moneyball, Matthew – Running Man, Trolley

Date: 2024-05-22
AO: compound
Q: Doodles
PAX: Popeyes, Hightower, Yardbird, Obadiah, Poe, Roddick, citrus, Bigbird, Cactus FNGs: None
COUNT: 10
WARMUP: SSH, arm circles, down dog, kobra kia, imperial walkers, cherry twists, WGS, mosey lap THE THANG: Ricky bobby to the underground. 5 sets of the following 5-10 pull ups oyo
20 merkins
30 air squats

Ricky Bobby back to the field for ultimate frisbee.
MARY: in the ultimate – LBCs, WW2s,
ANNOUNCEMENTS: murph, convergence, dad camp
COT: Stay positive in when faced with negativity all around you. Good things will come as you make lemonade out of lemons.

Tags: compound, Popeyes, Hightower, Yardbird, Obadiah, Poe, Roddick, citrus, Bigbird, Cactus