Category: Uncategorized

Date: 2024-02-28
AO: thepatriot
Q: Wedding Singer
PAX: Lazlo, Ice Tea, Strange Brew, Spud, My Space, Lucius, Boardwalk, Skymiles, The Lawn, Sparky, Disco, Shake ‘N’ Bake FNGs: None
COUNT: 13

WARMUP: SSH, Imperial Walker, Hillbilly, Arm Circles, Michael Phelps, WMH, Cherry Picker, Downward Dog, World’s Greatest, Cobra Kai

THE THANG: Mosey around Yorktown High School

3x
10 Copperhead Squats
10 Merkins

3x
10 Step ups
10 Dips

Bear crawl

3x
10 Big Boi Sit Ups
10 Heels to Heaven

3x
10 Shoulder Taps
10 Mountain Climbers

10 Australian pushups

3x
10 Copperhead Squats
10 Merkins

Lap around track

MEGA-MARY: LBC, Freddy Mercury, Bridge, Bridge with Leg lift, Bird Dog, Dirty Dog, Donkey Kick, Nolan Ryan, Side Plank Leg Lift, Superman, Flutter Kick, Stretch

ANNOUNCEMENTS: CapitalClusterLeaf, sign up to Q at #thepatriot

COT: Daffodils are blooming, days are getting longer. Schedules will get tight with spring sports, so make sure to keep up the F3 habit. More daylight, better temps – a good time to invite new men to participate in F3.

Tags: thepatriot, Lazlo, Ice Tea, Strange Brew, Spud, My Space, Lucius, Boardwalk, Skymiles, The Lawn, Sparky, Disco, Shake ‘N’ Bake

Date: 2024-02-28
AO: horizon-ao
Q: Magoo
PAX: Purple Rain, Median, 2 percent, SPINAL TAP, Kodiak, Disco, Attache’, Mr Haand, vplaxico FNGs: None
COUNT: 10
WARMUP: Cherry picker (because gravity), squat stretch, WMH, fellowship lap
THE THANG: all jump rope except for 3-4 Deputized Co-Qs who provide the timer with SSH, Imperial Walker, Hillbillies, Squat Bounce etc. All participate in “rest” (Superman Merkins, Shiny Diamond Merkins, flutter kicks etc.) as lead by Deputized Co-Qs. Rotate and repeat. Occasional fellowship lap intermezzos just because. MARY: Each PAX leads 10 LBCs (100 LBCs for the mathematically challenged).
ANNOUNCEMENTS: Still time to join the Cloverleaf CSAUP on Saturday. I’ll be there for the 10-2 finisher. COT: All of you are leaders. Don’t be afraid to step up.

Tags: horizon-ao, Purple Rain, Median, 2 percent, SPINAL TAP, Kodiak, Disco, Attache’, Mr Haand, vplaxico

Date: 2024-02-28
AO: compound
Q: Booking
PAX: citrus, Poe, Popeyes, Peanuts, Hightower, bigbird
FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walkers, Michael Phelps, Cherry Pickers, WH Hayes, Down Dog, World’s Greatest Stretch THE THANG:
Run a lap- stop at corner 1 (20 merkins and corner 3 for (20 WWI)- back to coupons

Round 1
20 coupon curls
20 coupon squats
20 coupon chest presses
20 coupon leg raises
20 derkins
20 toe taps
Run a lap with stops at corner 1 (20 shoulder taps) and corner 3 (20 Freddy Mercury)

Round 2
20 coupon curls
20 coupon squats
20 coupon chest presses
20 coupon leg raises
20 derkins
20 toe taps
Run a lap stop at corner 1 (20 air press) and corner 3 (20 penguin heel taps)

Round 3
20 altas shrugs
20 low rows
20 overhead press
20 around the worlds
20 calf raises
20 swings
Run a lap stop at corner 1 (mountain climbers 20) corner 3 (big boys 20)

Round 4
20 altas shrugs
20 low rows
20 overhead press
20 around the worlds
20 calf raises
20 swings
Run a lap- no stops

MARY: LBC, Flutter Kicks, Toy Solder, Dirty Dog, Donkey Kicks ANNOUNCEMENTS: CSAUP coming up- see slack
COT: A man and his son went to fly a kite. After some time elapsed the man was getting tired and want to leave and noted that the son’s kite was totally in the clouds and not visible. In order to entice the son to leave he asked if he was still having fun because he could even see the kite in the clouds. The son responded that you don’t need to see something to believe in it. He felt the tugging of the kite string and in his heart knew the kite was in the clouds. Remember you don’t need to see to believe and also you should sometimes trust your gut instinct on a situation and not need to see visible proof to make a decision.

Tags: compound, citrus, Poe, Popeyes, Peanuts, Hightower, bigbird

Date: 2024-02-26
AO: mondaynightruckers
Q: Stewie
PAX: Rocketman, Sanford Rosenthal
FNGs: None
COUNT: 3

WARMUP: nope
THE THANG: Rucking on sidewalks in suburbia. Initially planned for 4 miles but went the long way and knocked out 5. Welcome FNG Sandy! MARY: nope
ANNOUNCEMENTS:
Mar 2… Clusterleaf CSAUP. See signup sheet for info or contact Stewie
COT: Hard times or confusion, look to God. Know he has a plan for you. Keep your head up.

Tags: mondaynightruckers, Rocketman, Sanford Rosenthal

Date: 2024-02-27
AO: freestate
Q: Horshack
PAX: Winston, FIFA (F3 The Capital), Mark Michael, Wildcat, Deagle, Cannoli FNGs: None
COUNT: 7
Dedicating today’s workout to CashOnly ’s dad and Chief’s grand-dad Warm Up
– Side Straddle Hop (SSH) x 25 IC
– Imperial Walkers x 15 IC
– Hairy Rockets x15 IC
Mosey around the blacktop x2, karaoke on the sides
– Hill Billies x 15 IC
– Willy Mayes Hays x 15 IC
– Mountain Climbers x 15 IC
Mosey around the blacktop x2, high knees on the sides
– Learning to Phelps (slow squats doing Michael Phelps) x 15 IC – Fire Hydrants x 10 IC EACH SIDE
– Cherry Pickers x 15 IC
The Thang:
– Mosey Down to the Playground of Pain
– Circuit Rounds
– Pace Setter: Bear Crawl around the playground
– Step Ups
– Decline Merkins
– Bonnie Blairs
– Dips
– Squats
– Plank
– Suicides at the tennis court between Circuit Rounds
– REPEATO: Second circuit round (same as above)
– Jacobs Ladder 1-2-3-2-1 Burpees
Mary:
– Box Cutters x 10 IC Each Way
– Crunches (10 standard + 10 side twists + 10 other side twists) IC – Dying Cockroach x 15 IC
– Plank-o-rama w/ Travoltas on the sides IC
– Outlaw x 20 IC – 10 each way
– Leg Lift Rosalitas x 15 IC
– Flutters x 10 IC
Announcements:
– Adopt a Road this Saturday after our beatdown and coffeeteria
– Unless anyone feels otherwise, I think we should give up one of our road segments at McArthur and the Beltway. COT
– Thinking about CashOnly losing his dad so suddenly earlier this month.
– In a few months, it will be 10 years since I lost my own dad. I am thankful he died peacefully during a few weeks in hospice care.
– It was a real gift to my family that we had the opportunity to gather from all over the country to listen to John Denver and just be with him without any distractions in his final days. It gave us all a chance to say what needed to be said.
– To apologize for being such a self-centered asshole growing up – but more importantly to thank him for the legacy of love and sacrifice he passed on to the next gen
– Dredd – the founder of F3, at the end of his book Q-Source, describes what legacy means to him in the last few Chapters called “Leave Right”
– “A man’s Legacy is not comprised simply of what he happens to say and do during his lifetime.
– For most of us what we say and do will all be forgotten after we are gone, and its forgotten much more quickly than we want to believe.
– Rather, our Legacy is constructed through the people a man has intentionally Influenced during his life and the Problems in this world that he has deliberately set out to solve
– One’s legacy is all compounded by his love and generosity of heart in passing on what he knows.” – Shepherd (Mark Michael) closed out our circle of trust with a prayer

Tags: freestate, Winston, FIFA (F3 The Capital), Mark Michael, Wildcat, Deagle, Cannoli