Category: Uncategorized

Date: 2024-08-09
AO: theaerie
Q: Chasqui , Rocketman, Stewie, Lonestar, Horshack
PAX: Rocketman, Stewie, Lonestar, Horshack
FNGs: None
COUNT: 5
Warm-Up:
Side straddle hops
Arm Circles
Leg Swings
High knees
1 lap

The Thang:
60 seconds per exercise w/ sideline-sideline exercise: crab walk, run, side runs, bear crawls

Burpees
High Knees
Squat Jumps
Merkins w/shoulder taps
Mountain Climbers
Carolina dry dog
Plank
Plank jacks
Alternating Lunges
Jumping Lunges
Bicycle Crunches
Flutter Kicks

Pax mix
Big boy sit-ups
Flutter kicks
Squats
Baby Crunches
Box cutters
American hammers
Burpees

Cool Down Stretch

COT: mental health awareness

Announcements: 9/11 stair climb, Haymarket Parade-planning brewery meeting tbd.

Tags: theaerie, Rocketman, Stewie, Lonestar, Horshack

Date: 2024-08-15
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Deagle, Mark Michael, Andrew Churchill, Chubbs
FNGs: None
COUNT: 5

WARMUP:
25 SSH IC
15 imperial walkers IC
10 Merkins IC
6 WMH IC

THE THANG:
Mosey to bottom of stairs, volunteer carries sandy the sandbag

Each pax takes a turn going up stairs with sandy. Rest of pax sprint up stairs and attempt to finish a set of exercises before sandy gets to the top. Sandy starts 30 ft back from stairs and can’t go until last pax makes it to the top. Once all pax ascend all exercises are done SC as a group on Q’s count. If pax succeed, no penalty. If sandy wins, 5 burpees for pax.

Pax mosey to the far end and back to bottom of stairs. Sandy back down the stairs. Next pax takes Sandy.

25 merkins
20 squats
30 shoulder taps
20 imperial walker squats

Repeat until time for Mary

Mosey back to school, volunteer carries sandy

MARY:
30 SC LBCs
20 SC side crunch plank
20 SC LBCs
15 SC side crunch plank
10 LBCs
10 SC side crunch plank

ANNOUNCEMENTS:
stair climb signup. If there is anyone not doing it that is willing to Q Potomac Rising that day let me know.

Today is technically thirsty 3rd Thursday but perhaps we should consult the moon’s current lunar phase to decide if that’s actually happening. Decision was made to bump to next thurs at a minimum.

COT:
went to Vegas over the weekend with my wife. It was awesome and we truly enjoyed some one on one time. Just a reminder to make sure you do that every now and again not just with your spouse although that one might be the most important but anyone you want to maintain your connection with. Connections are a funny thing between humans. If you’re lucky enough to have one, try to keep it. They matter.

Tags: freestate, Deagle, Mark Michael, Andrew Churchill, Chubbs

Date: 2024-08-15
AO: edge_of_reason
Q: Quip
PAX: Chef
FNGs: None
COUNT: 2

WEATHER:
65° and clear

WARMUP:
20cc SSH
20cc Hillbillies
20cc Squats
10cc Mt climbers
10cc Bend and reach

THE THANG:
– Dora 1-2-3 merkins-squats-LBCs, stairs and stationary exercises (poor man’s chair, high plank, low plank) in between – Fellowship loop

MARY:
20cc Dying cockroaches
20cc Am hams
20 sec High plank

ANNOUNCEMENTS:
– Bros and Beers Friday Bottlecap (Jerry)’s place at 7p
– 9-11 stair climb and fundraising

COT:
Quip’s M to have a good trip, and peace
Chef starting back to work slowly and transitioning to time without family help And for Chef’s brother as F3 would be a good fit and helpful hopes to EH him

Tags: edge_of_reason, Chef

Date: 2024-08-15
AO: olympus
Q: Pop Fly
PAX: Hightower, Higgins, NOAA, Blue Steel, Peanuts, Gherkin, Po, Flapjack, K-Pop, 5K FNGs: None
COUNT: 11
WARMUP: Classic. Ran a Lap. Stretching
THE THANG:
1) DORA
Partner Bear Crawls to the 30yd line, jogs back / switch
– 50x Hand Release Merkins
– 100x Reverse Lunge
– 150x Big Boy Sit Ups

2) Stairs – 3 Rounds of 3 Sets

3) DORA
Partner backwards runs to the 50yd line, jogs back / switch – 50x Carolina Dry Docks
– 100x Forward lunges
– 150x LBCs

MARY: Pickle Pointers, Pickle Pounders

ANNOUNCEMENTS: 9/11 Stair Climb, 22 August 2F

COT: Be well, Do good work, and Stay in touch

Tags: olympus, Hightower, Higgins, NOAA, Blue Steel, Peanuts, Gherkin, Po, Flapjack, K-Pop, 5K

Date: 2024-08-14
AO: ignite
Q: 2 percent
PAX: CableGuy, Gandalf, meister, Kodak
FNGs: None
COUNT: 5
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Don Quixotes; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG: Mosey to church parking lot with coupons

3 rounds of exercises below. Between each round PAX walked up and down the church steps a few times with a coupon in tow:

10 atlas shrugs IC
20 curls
20 dips
20 chest press
10 upright rows
10 skull crushers

10 Lunge rotation each side OYO
10 Up and over leg lift over coupon each side
20 Hip raises each side
10 Weighted squats IC
20 Weighted calf raises
20 Apollo Ono’s w/coupon OYO

10 blockie merkin climbers OYO
10 side lunges with the coupon each side
10 lunge curls each side
10 WWIII’s
10 Close grip merkins on the block opposite arm/leg raises
20 Crab cakes IC

Floating leg 6x -10 seconds on/10 seconds off each side

MARY: Nolan Ryan’s

ANNOUNCEMENTS: 9/11 Stairclimb, Overnight Ruck, F3 Nation Breakfast, IPC is coming…

COT: QIC discussed an upcoming trip to CT to see family. The challenges we all face with family dynamics and why it’s important to try to put our differences and move past the annoying idiosyncrasies. We all have a limited amount of time on this earth and it usually begins and ends with your family.

Tags: ignite, CableGuy, Gandalf, meister, Kodak