Category: Uncategorized

Date: 2024-02-21
AO: ignite
Q: Popeye
PAX: Gherkin, Legacy, Goldfish, Kodak, Kipchoge, Cha Cha
FNGs: None
COUNT: 7

WARMUP: SSH, imperial walkers, hillbillies, arm circles, WMH, cherry pickers, merkins, stretches

THE THANG: Leroy Jenkins
– 5 burpees
– 10 seconds of world’s slowest merkin
– 15 Smurf jacks
– 20 monkey humpers
– 25 Freddie Mercury

MARY: pickle pounders, toy soldiers, dirty dogs, donkey kicks, LBC, big boy sit-ups

ANNOUNCEMENTS: CSAUP coming up!

COT: C.S. Lewis wrote about how our desire for novelty is balanced by a need for comfortable sameness. The answer is seasons – every year, the same Christmas carols feel new again; every Spring, we’re happy to see the same trees in bloom. But the modern world is one flat line of sameness. So rather than chasing novelty in destructive ways, reintroduce seasons into your life.

Tags: ignite, Gherkin, Legacy, Goldfish, Kodak, Kipchoge, Cha Cha

Date: 2024-02-21
AO: thepatriot
Q: Strange Brew
PAX: rbethencourt, 2 percent, Anchorman, Booking, CableGuy, citrus, Hobbyhorse, Lucius, Lazlo, My Space, Ice Tea, SAAS, Wedding Singer FNGs: None
COUNT: 14

WARMUP: SSH, IW, MP, CP, WMH, DD, CK, lap
THE THANG: start at goal line run to 10 yard line-10 burpees, run back to goal line-15 big boy sit-ups, run to the 20 yard line- 10 burpees, run back to the goal line 15 bbs, repeat until PAX crossed field. Track time! 3 laps, running straights and jogging curves.
MARY: 20 Nolan Ryans; 39 flutter kicks (Q may have blacked out); 50 toy soldiers
ANNOUNCEMENTS: Softball. See above. They need a few more guys over 40. A hard 38 or 39 probably works too. See SAAS
COT: Importance of thank you. Gratitude should be felt and expressed. The Q thanked the PAX as he just passed first year with F3. If you have a spouse, remember to thank them regularly as well. As the years pass it’s easy to take all the little things that they do for granted. Don’t. Thank them today for something small so they know it’s appreciated.

Tags: thepatriot, rbethencourt, 2 percent, Anchorman, Booking, CableGuy, citrus, Hobbyhorse, Lucius, Lazlo, My Space, Ice Tea, SAAS, Wedding Singer

Date: 2024-02-21
AO: horizon-ao
Q: Old Bay
PAX: Disco, Bone, Classified, SPINAL TAP, sticks, Magoo, Fish Fry, vplaxico, Purple Rain, Mr Haand, Attache’, Old Bay FNGs: None
COUNT: 12
WARM UP
– Little Bitty Arm Circles
– Michael Phelps
– Side Straddle Hop
– Willie Mays Hayes
– Cherry Pickers
– Fellowship Lap

Beatdown 1: Coupons baby!

– Plank Walkouts
– Coupon Lunge
– Coupon Two Handed Row
– Merkin w/ Coupon
– Coupon Military Press

Beatdown 2:

– https://f3nation.com/exicon/entry/3558/?gvid=398721 –

– Run Court – 100 LBCs
– Run Court- 100 calf raises
– Run Court – 50 flutter kicks (in cadence)
– Run Court – 50 Reverse Crunches

Beatdown 3: WonderWall

– London Bridge
– Wall Dirkins
– Peoples Chair w/ Seal Claps
– Windshield Wipers
– Peoples Chair w/ Kung Fu
– Wall Tricep Merkin

Beatdown 4: Killer Kodiak -coupons

– 20 Around The World
– 20 Squats
– 20 bent over row
– 100 coupon press
– 10 curls

Circle of Mary

COT: – F3 The Capital did leave me where they found me, I owe a lot to the men of F3, for the motivation, camaraderie, friendship and beers. I appreciate you all!

Tags: horizon-ao, Disco, Bone, Classified, SPINAL TAP, sticks, Magoo, Fish Fry, vplaxico, Purple Rain, Mr Haand, Attache’, Old Bay

Date: 2024-02-21
AO: thefarm
Q: Infinity
PAX: Matthew – Running Man, Squatter, Lumbergh
FNGs: None
COUNT: 4
WarmUp: IT Band Stretches, IWs, WMHs, LBACs with leg raised, Rockettes, and Mountain Climbers.

The Thang: Knee strengthening/recovery exercises. All exercises in this workout in some way strengthen the knees or the muscles in the hips and ankles and support the knees. We did 3 sets of 10 reps, IC, of the following: – Standing Suzanne Summers
– Single Leg Glute Bridges (lay on back, extend one leg, and raise hips to sky while keeping extended leg straight and off the ground) – 30s Sumo Al Gore (focus on pushing knees out)
– Side Lunges (slower than normal)
– Standing Leg Extensions (Stand on one leg, other leg lifted, and extend foot of lifted leg and bring back, flexing the quads. Stand next to fence, but only touch it if you need to.)
– Knee over toes static lunge with arms raised (Low lunge with hands on ground initially, bend your front knee so it goes over the toes of your forward foot, back leg straight, and then raise hands above head for a 10-count.) – Reverse Lunges
– Band Walks Forward/Backward 10m (put bands above knees around thighs, get in half-squat position, and walk forward 10m and then backward 10m)
– Band Walks Lateral 10m (put bands above knees around thighs, get in a half-squat position, and walk sideways 10m and then back facing the same way 10m)

Mary: Flutter Kicks, Side Crunches, Freddie Mercuries, Penguin Crunches, Leg Raises, and American Hammers.

CoT:
D&C 81:5 – “Wherefore, be faithful; stand in the office which I have appointed unto you; succor the weak, lift up the hands which hang down, and strengthen the feeble knees.”

While we literally strengthened our feeble knees this morning, we should figuratively lift up and strengthen each other as best we can. Even if it’s just being there and relating with what we are going through, we can gain strength in this manner.

Tags: thefarm, Matthew – Running Man, Squatter, Lumbergh

Date: 2024-02-21
AO: apollo
Q: Bluegrass
PAX: Juneau, Nano
FNGs: None
COUNT: 3

WARMUP: 1 Lap, SSH, Arm circles, cherry pickers, leg stretch THE THANG:
Total reps but separated with runs to the 50 yard-line and back 50 cross over merkins (20/20/10)
45 squats with block (15/15/15)
40 SSH (4 count) – (jumping jacks)
35 Kettle Bell swings (20/15)
30 thrusters (15/15)

Football game:
Start at the goal line
One pax Punt, run to spot – do work out of kicker’s choice,
Pass from that spot, run to the ball – do work out of passer’s choice Kick from the spot – if field goal good, next person up, if not, 10 burpees Everyone gets to complete the challenge

MARY: 20 big boys

ANNOUNCEMENTS: 29 Feb 2F at Glory Days, 2 March CSUP workout (overnight CNX/starts around 4-5?)

COT: How do you eat an elephant? One bite at a time. Break down big tasks into small ones and get after it. Write things down and put it on a schedule to help sequence and prioritize. Military move or major project at work, don’t stress the overall task, focus on the small pieces as you go.

Tags: apollo, Juneau, Nano