Category: Uncategorized

Date: 2024-08-23
AO: thefarm
Q: Infinity
PAX: F-No, Squatter, Firehead, Trolley, Sparky_The Farm, Pad Thai, Peloton, Matthew – Running Man FNGs: None
COUNT: 9
WarmUp: SSHs, Imperial Walkers, Grass Grabbers, Don Quixotes, Willie Mays Hayes, and LBAC with leg raised.

The Thang:
Kickboxing and Full-Body HIIT in AB, AB format, 10 reps each: Mosey
– 2xKnee, 2xJab-Cross (right side)
– Burpees
– 2xKnee, 2xJab-Cross (left side)
– Burpees
Mosey
– 2xUpper-Cut, 2xJab-Cross (right side)
– Mountain Climbers, IC
– 2xUpper-Cut, 2xJab-Cross (left side)
– Mountain Climbers, IC
Mosey
– L+R Hook, R Upper-Cut, 2xKnee (right side)
– Bonnie Blairs
– R+L Hook, L Upper-Cut, 2xKnee (left side)
– Bonnie Blairs
Mosey
– Boxer Squats (squat and then come up with a body-twisting punch to one side, back down – Star Jumps
– Boxer Squats
– Star Jumps
Mosey
– 2xJab, 2xUpper-Cut, Knee, Kick (right side)
– Peter Parker Push-ups
– 2xJab, 2xUpper-Cut, Knee, Kick (left side)
– Peter Parker Push-ups
Short Mosey
– 20 Roundhouse Kicks (alt right and left)
– 10 Squat Kicks, IC
– 20 Roundhouse Kicks (alt right and left)
– 10 Squat Kicks, IC

Mary: Sit-ups w/punch at top, Sweat Angels, American Hammers, Freddie Mercuries, and Flutter Kicks.

Observations: This workout challenged balance, flexibility, and coordination, which are not only important for F3 workouts, but also will help us through life. Proper balance, flexibility, and coordination allow us to have the functional fitness necessary to use our strength in daily situations without injury.

CoT:
YHC shared some insights he has recently had regarding manliness and what it means to “take it like a man.” This “take it like a man” must be adjusted based on the circumstances. There are many times stoic manfulness is necessary to help ourselves and others get through difficult times. On the other hand, there are times when a manful humility is needed, when we need to ask for help or humbly accept correction. Both approaches are different facets of “being a man.” Also being a man involves discipline and establishing and sticking to healthy routines. Kudos to all PAX involved in F3 for this.

We ended with the Gonzaga prayer.

Tags: thefarm, F-No, Squatter, Firehead, Trolley, Sparky_The Farm, Pad Thai, Peloton, Matthew – Running Man

Date: 2024-08-23
AO: sparta
Q: Peanuts
PAX: Megatron, Finch, Atlas, Hoolihan, Crop Duster, Mounthe, Nano, I-Beam FNGs: None
COUNT: 9

WARMUP: the appearance of I-beam warmed me up personally but for the rest of the pax we did SSH; WMH; MP; LBAC; DD; WGS; CK; CP
THE THANG: Split into 4 teams. Start in the middle of the field and travel to it with you team to all 4 stations (both goal lines and both sidelines) each travel is different method: MB; BM; FL; BL. At each destination do 50 of the assigned exercise: KBS; IC; curls; OHP. After you finish rifle carry back to middle and do 10 burpees and move out to next station. Upon completing all 4 stations run a lap. Return to middle and rinse/repeat but double the number of reps for 100 the second time and so on and so forth MARY: we did 90 curls in a circle
ANNOUNCEMENTS: 9/11; prayers for Dunder; Mounthe’s M; Atlas’ family.
COT: Got to see a fun moment for the Doyle family. If you don’t know them they apparently are from Warrenton https://en.wikipedia.org/wiki/Brenton_Doyle

Tags: sparta, Megatron, Finch, Atlas, Hoolihan, Crop Duster, Mounthe, Nano, I-Beam

Date: 2024-08-23
AO: theaerie
Q: Lonestar
PAX: Chasqui, Stewie
FNGs: None
COUNT: 3

WARMUP:
Warm up
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Walk 1 straight 100yd jog turns and sprint other 100 yd laps – 6x stopping for Beatdown at 50 with below -5 burpees, 10 merkins, 20 squats
-10 seated jump squats, 10 bench dips, 10 derkins
-50yd rifle carry & back

MARY:

ANNOUNCEMENTS:
Saturday beat down at 7am Gainesville Promenade

9/11 stair climb
COT:
In boiling water, carrots become soft, eggs become hard but coffee beans change the water – Be the influence like the coffee bean!

Tags: theaerie, Chasqui, Stewie

Date: 2024-08-21
AO: compound
Q: Poe
PAX: Hightower, Big Bird, Rambler, Yardbird, Roddick, Popeyes, Skidoos, Cactus FNGs: None
COUNT: 9
WARMUP: SSH, Moroccan Night Clubs, LBACs, Michael Phelps, IW, Cherry Pickers, WMH, Down Dog, WGS, Cobra, lap around field

THE THANG: Mosey across parking lot and through closest garage

Bear Crawl District Ave to Target, about 1/4 mile, stopping every so often for an exercise

Stroll to garage, run to top, merkins, run down to “grass,” B-O-M-B-S, back to garage, run to top, squats, run down to “grass,” dips, step ups, mosey back to field

MARY: LBCs, side plank dips, starfish

ANNOUNCEMENTS: 9/11 stair climb, HH 8/22 in Burke, AT hike weekend of 10/18

COT: one of my first workouts in 2018 was the 400M bear crawl and I couldn’t do it (not even close). 6 years later it was very doable. Keep making progress every day.

Tags: compound, Hightower, Big Bird, Rambler, Yardbird, Roddick, Popeyes, Skidoos, Cactus

Date: 2024-08-22
AO: olympus
Q: Hightower
PAX: K-Pop, 5K, Po, Crop Duster, Peanuts, Toolbox, Blue Steel, Gadget, Pop Fly, Monk, NOAA, Higgins, Mounthe FNGs: None
COUNT: 14

WARMUP:
Dynamic stretching, then fellowship jog into rear courtyard to stretch a bit more.

THE THANG:
Fellowship jog towards Lake Braddock, stopping a few times for merkins, air press, calf raises, and more merkins. Total we got in around 2.5 miles.

MARY:
LBS & Penguin taps

ANNOUNCEMENTS:
2F tonight at Glory Days
Sept 11 stair climb
Prayers for Doodles, Dunder and Mounthe’s M in their recovery

COT:
Break from the Norm, need a little Disruption to get uncomfortable to grow and learn. For some it’s just coming out to F3, for others it’s doing things out of the normal routine. Thanks for helping me prepare for 1/2 marathon, I really don’t enjoy running.

Tags: olympus, K-Pop, 5K, Po, Crop Duster, Peanuts, Toolbox, Blue Steel, Gadget, Pop Fly, Monk, NOAA, Higgins, Mounthe