Category: Uncategorized

Date: 2024-01-12
AO: horizon-ao
Q: Gherkin
PAX: Attache’, Classified, Kodiak, Magoo, Mr Haand, sticks
FNGs: None
COUNT: 7
WARM UP
SSH, Imperial Walkers
Hillbillies, M. Phelps
Downdog, switch legs
World’s Greatest stretch

THE THANG
Fellowship lap to the Coupons
Grab a coupon and line up on endline of soccer field.

Round 1 (12 burpees)
Perform 4 burpees, Murder Bunny to first marker (about 20 yards) and perform 8 Burpees Mosey back to endline
Round 2 (24 Burpees)
Perform 4 burpees, Bear crawl to 1st marker, perform 8 burpees, Murder Bunny to 2nd marker, perform 12 burpees Mosey back to endline
Round 3 (40 Burpees)
Perform 4 burpees, Crawl Bear to 1st marker, perform 8 burpees, bear crawl to 2nd marker, perform 12 burpees, murder bunny to 3rd marker, perform 16 burpees Mosey back to endline
Round 4 (60 Burpees)
Perform 4 burpees, Broad Jump to 1st marker, perform 8 burpees Crawl Bear to 2nd marker, perform 12 burpees, bear crawl to 3rd marker, perform 16 burpees, murder bunny to 4th marker, perform 20 burpees Rifle Carry Coupon back to baseline

mosey to chin-up bars and each PAX perform 4 burp-ups while remaining pax perform burpees

MARY
Bobby Hurley
Baby crunches
Box cutters
Bird Dogs

ANNOUNCEMENTS
7am start on Monday for MLK

COT
Spread your F3 wings in 2024. There are a lot of AOs, challenges, events, opportunities to Q, and generally a lot of ways to plug in. YHC is going to make an effort in 2024 to try some new ones and encourages others to do the same.

Date: 2024-01-11
AO: thehighlands
Q: Hard Knox
PAX: Gherkin, Toolbox, Traveler
FNGs: None
COUNT: 4
WARMUP: the usual
THE THANG: tower of burpee terror + frisbee
MARY: the usual + @jag Supermans
ANNOUNCEMENTS: Thursday thing
COT: celebrate the winds, and help someone out – remember your poker chip. Great time of fellowship and sharing as well.

Date: 2024-01-11
AO: edge_of_reason
Q: Rick Bobby (F3 NWHWY)
PAX: Chef, Quip, Chowder (F3 Boston), Tae Kwon Dough Boy
FNGs: 1 Tae Kwon Dough Boy
COUNT: 5
WEATHER:
Crisp 40°
WARMUP:
Quick disclaimer, F3 motto, and 5 Core Principles, followed by a fellowship lap around the AO.

Warm-ups included Tappy-Taps, Arm Circles, Seal Claps, hallelujahs, Michael Phelps.

THE THANG:

Then it was Motivators and Mulalators (an F3 NWHWY special!)

Wind sprints across the slippery turf field.

Then a series of kickboxing maneuvers with abdominal work.

11s – Merkins to Air Squats.

Then more lateral exercises to the 50 yard line and back.

MARY:
2 minutes of pax choice
ANNOUNCEMENTS:
Bros and Beers this coming Friday (18th) location and time TBD COT:
Q expressed appreciation for F3 nation and the 10s of 1000s of men that make it. “As diverse and different as we all are, we all seem to be cut from the same cloth.”

Date: 2024-01-10
AO: ignite
Q: Legacy
PAX: Goldfish, Major Payne, meister, Gherkin, Popeye
FNGs: None
COUNT: 6
WARMUP: SSH, Imp Walker, Hill Billy, Michael Phelps, Cherry Picker, Moroccan Night Club, Down Dog, Kobra Kai, WGS
THE THANG: Run to far parking lot, set out a course in parking lot consisting of alternating red and blue electronic flares, first pass we did, 1) shoulder taps, 2) mountain climbers and 3) bonnie blairs, then we did a double series (3x for each of bear crawl-crawl bears and walking lunges and reverse lunges, then we segued to a burpee escalator with WWIIs and Merkins mixed in, we did 1,2,4,8,16,32,16, 8 burpees (total 87), with also 60 WWIIs and 60 Merkins mixed in. MARY:
ANNOUNCEMENTS: @Popeye became site Q (transfer of the shovel flag by @Major_payne); Also, YHC and Popeye will share “coffee Q,” and @Kodak will be asked to be Pantry Q for the Columbia donations.
COT: Kobe Bryant shot 4 (FOUR) 3-pointer air balls in an elimination playoff game in 1997. It was a pivotal moment in his career. When the Lakers landed at LAX after being eliminated, Kobe went directly to a local high school to practice his three point shooting. HARD WORK GETS IT DONE! SYITG!

Date: 2024-01-10
AO: thefarm
Q: Moneyball
PAX: Squatter, Matthew – Running Man, Sparky, Lumbergh, Trolley FNGs: None
COUNT: 6
WARMUP:
SSH, WMH, beet picker, Imperial walker, hillbilly, arm circles, overhead clap, down dog, World’s Greatest Stretch

THE THANG:
Adjudicator:
-One PAX picks an exercise and number of reps
-The Adjudicator (PAX who led the last exercise) decides if the exercise is harder than 7 burpees -if yes, do the exercise
-if no, do 7 burpees
-Started with 7 burpees as calibration, followed by PAX exercises: -100 shoulder presses (passing coupon around every 10 reps) -100 squats
-bear crawl, sprint back
-30 Bonnie Blairs
-25 jump-ups
-25 Merkins
-ended with 7 more burpees, because why not?

Brief Dora:
-timer planks for 60 seconds (later reduced to 45)
-squat (with coupon)
-curls (with weighted plate)
-calf raise
-LBC
-shoulder press (with coupon)

MARY:
Freddie Mercury, WWI, glut bridge, Nolan Ryan

ANNOUNCEMENTS:
Regional social at Dogwood Tavern (Falls Church) tomorrow (1/11), hike next weekend

COT:
Q recently had a discussion with friends about honesty. We are called to be faithful in small matters (as well as great ones) and to let our “yes” mean yes and our “no” mean no. It’s easy to develop a habit of making “harmless” lies, to ourself and to others, so the challenge is to start breaking that impulse and instead be honest, but always charitable.