Category: Uncategorized

Date: 2023-10-24
AO: atlantis
Q: True North
PAX: Deflator, Smokey, Hacker, Leo, Hacker, Leo
FNGs: 2 Hacker, Leo
COUNT: 5

WARMUP: SSH, Imperial Walkers
THE THANG: run across the Anacostia and back, switching every minute between a jog and: 1-bunny hop
2-bear crawl
3-moving SSH
4-crab walk
5-lunge walk
6-merkin walk
7-karaoke
8-squat walk
9-arm circle while walking
10-basic burpee with hop forward

Date: 2023-12-05
AO: atlantis
Q: True North
PAX: Deflator, Smokey, Cartwheel (DR from Chattanooga)
FNGs: None
COUNT: 4

WARMUP: static stretches of legs and back
THE THANG: mosey to Nats stadium in modified Indian Run with last man doing 3 burpees. other PAX progress while lunge walking then arm circling as directed by the Q.
At the stadium, modified Tooth Fairy (no hopping) up and down the steps (approx 30 steps), at each step: 3 merkins (up)
3 squats (down)
5 calf raises (up)
5 American hammers (down)
in between, serpentine up and down the steps in pairs while the other two shoulder tap, plank, and do Peter Parker merkins Return to base with the same mosey as before
MARY: 20x rope climbers
COT: use December to prepare for how you’ll celebrate the holidays and plan how to make the New Year better than the past one. don’t get tricked into boxing yourself into last minute preps (boxing pun intended)

Date: 2023-12-06
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, Greenspan, Dubin
FNGs: None
COUNT: 4
WARMUP:
15 SSH IC
10 High Knees IC
10 windmills IC
10 cherry pickers IC

THE THANG:
The Kronisch – a beat down in memory of the late Nathaniel Kronisch, a good friend who tragically and unexpectedly passed away last week.

(K)nees
– 10 high knees IC 10 fast feet IC x 2
– 20 Coupon squats SC OMC
– 20 Non coupon squats SC OMC
– 10 No surrender SC OMC

(R)unning
– Burpee sprints: 4 burpees, sprint black top and back
– Slow blacktop mosey
– Burpee sprints: 3 burpees
– Slow mosey
– Burpee sprints: 2 burpees
– Slow mosey
– Burpee sprints: 1 burpee
– Slow mosey

(O)n my cue
– 25 Shoulder press SC OMC
– 20 cleans SC OMC
– 15 taint scrapers SC OMC
– 10 Merkins SC OMC
– 5 blockies SC OMC

(N)ow we heal (30 sec rest)

(I)ntense
– 10 down dog merkins 2x push ups SC OMC
– 50 Chest press SC OMC
– 10 down dog merkins 1x push up SC OMC
– 50 chest press SC OMC

(S)ide straddle hops
– 50 SC OMC
– 10 sec rest
– 40 SC OMC
– 10 sec rest
– 30 SC OMC
– 10 sec rest
– 20 SC OMC

(C)runches
– 40 lbcs SC OMC
– 10 sec rest
– 30 lbcs SC OMC
– 10 sec rest
– 20 lbcs SC OMC
– 10 sec rest
– 10 lbcs SC OMC

(H)ind legs
– 30 coupon back bend lifts SC OMC
– 10 secs rest
– 20 coupon back bend lifts SC OMC
– 10 secs rest
– 10 coupon back bend lifts SC OMC

MARY:
Done during the bear down in the Crunch section

ANNOUNCEMENTS:

COT:
Nathaniel was a great guy, gone too soon. Today we worked hard in his honor.

Date: 2023-12-06
AO: ignite
Q: bogey
PAX: Baracus, Kodak, Leprechaun, meister, Bootlegger, Legacy, Bono, Major Payne, Popeye, Goldfish, Ramsay, Kipchoge FNGs: 1 Kipchoge
COUNT: 13
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, Moroccan Night Clubs, Leaf Pickers, WMH, Downward Dog, Cobra Kai, mosey lap

THE THANG:
After your Q (not a professional) botched the math portion of the count-off, we ended up with 6 (roughly) 2-man teams who rotated through various coupon stations performing a designated workout while the timers farmer-carried sand kettle bells/coupons

The Stations:
1 – 40# med ball throws
2 – 45# ruck or coupon hi pulls
3 – 60# med ball over shoulders or coupon grave diggers
4 – 80# sandbag deadlifts or coupon swings
5 – Coupon chest press
6 – 60# sandbag or coupon low rows
7 – Timers: 45# x 2, 55# x 2 sand kettlebells (or block x 2) farmer carrys around the grass island

Every 5 mins PAX stopped what they were doing and performed rounds of: 20 coupon curls, or 20 OHPs, or 30 coupon overhead hold flutter kicks + 15 shoulder taps IC + 15 mountain climbers IC each round

Bat Wings (arms up until recover) 20 LBACs IC forward, 20 LBACs IC reverse, 20 seal claps IC, 20 overhead claps IC. Recover.

MARY: see Batwings

ANNOUNCEMENTS: MABA coming up in January (never too early to start burpees), vote on Polly for Spring 2024 CSAUP

COT: YHC shared his 14-yr old daughter’s ongoing struggle with autism and battle with depression and anxiety. She recently entered another treatment program after experiencing suicidal ideation. She is, thankfully, getting help. YHC shared his own struggles in dealing with these trials, including the fallout on his wife and 2 other children. YHC expressed his thanks to the men of F3 for using their God-given talents and abilities to help him through this difficult season. YHC encouraged the PAX to think about the times they have been helped, to take time to reflect on the talents and abilities that each of them has been given, and to find ways to use those talents and abilities to help others. YHC encouraged the PAX to keep showing up at F3 to keep getting stronger, to keep accelerating, and to go out and be the men their families and communities need in this season of giving. Thank you men!

Date: 2023-12-06
AO: horizon-ao
Q: Fish Fry
PAX: Magoo, Gherkin, Purple Rain, Kodiak, Attache’, Disco, sticks, Old Bay, Classified FNGs: None
COUNT: 11
WARMUP: SSH, Michael Phelps. LBACs, Mountain Man Poopers, Copper Head Squats, Front lunge with a twist THE THANG:
Moving around a Christmas tree of cones festively decorated with Christmas lights, we did the following exercises in 12 days of Christmas fashion.

12 toy soldiers in cadence
11 man makers or burpees
10 box jumps
9 bent over rows
8 dairy maids in cadence
7 curls
6 foot release squats
5 Around the worlds
4 Dips
3 Silver bell swings
Backward run to the 18 and return
1 Squat thruster

MARY:
Reverse toy soldiers, pike ups, LBCs, box openers, supermans
ANNOUNCEMENTS: Fire pit at Disco’s house tonight, Holiday Bowling at PunchBowl social Dec. 13, going away for Patchoulli Dec 12 see 2nd F channel for more info for all
COT: Thankful for the gift of being able to work out with F3 this year. We aren’t guaranteed health, and we don’t know when we will have to stop due to injury, work, or something else. Every workout is a gift and I am thankful for it.