Category: Uncategorized

Date: 2023-07-29
AO: thefarm
Q: Sparky
PAX: Infinity, Firehead, Trolley, B Roll
FNGs: None
COUNT: 5
WARMUP: yoga
THE THANG: yoga
MARY: yoga
ANNOUNCEMENTS: infinity has Monday, trolley has Wednesday
COT:
An important step of a group forming is having the group meet outside their normal formation. Seeing others in a social situation can help build trust. As the members of the group get to know each other in a different setting, it can add a dimension. F3 encourages our groups to meet outside the beat downs.

Date: 2023-07-29
AO: thesandlot
Q: 2 percent
PAX: Magoo, citrus, CableGuy
FNGs: None
COUNT: 4
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Moroccan Nightclubs; Cherry Pickers; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; Kobra Kai; World’s Greatest Stretch

THE THANG:
PAX participated in a simple dice game that likely hit all muscle groups. Here’s what we did:
Round 1 – 4 sets. 10 reps for each exercise corresponding with their dice number.

Round 2 – 10 dice rolls. 10 reps for each exercise corresponding with the dice number rolled. Number Exercise
1 Coupon chest press
2 Tricep Press
3 Pull up or bent over row
4 Bonnie Blair (2 count)
5 Coupon Curl
6 Blockees

Round 3: New game. New exercises below. Roll the dice twice. First roll determines the exercise, second roll determines the number of reps. 25 sets. Number Exercise
2 Bulgarian Split Squats (each leg)
3 Seal Claps (in cadence)
4 Derkins
5 Coupon Swings (O.Y.O.)
6 Jump Squat w/ Knee Slap
7 Figure 8 (in cadence)
8 Front Raise (O.Y.O.)
9 Plank Jack (in cadence)
10 Side Shuffle Touch the Ground (in cadence)
11 Jack Knife
12 Traveling Merkins (O.Y.O.)

MARY: Quick Mary w/ Box Cutters, Toy Soldiers, Nolan Ryan’s

ANNOUNCEMENTS: New AO launching at Columbia Baptist Church in Falls Church on Wednesday 8/23

COT: COVID is making it’s summer comeback tour. QIC just had his first ever bought with the virus and it was not mild. Be safe and stay healthy!

Date: 2023-07-25
AO: atlantis
Q: True North
PAX: Hammerhead, Rogue, Flush – F3 BruCo, Bratwurst
FNGs: None
COUNT: 5
WARMUP: “21s” SSH, cherry pickers, Blarts
THE THANG: 45 seconds of exercise then 15 second rest, each set doubled SET 1
1) Peter Parkers
2) American hammers
3) Rockstar jumps
4) Calf raises
5) Mosey
SET 2
1) Crunchy frogs
2) Dirty dog
3) Burpees
4) Ski poles
5) Mosey
SET 3
1) Heels to the heaven
2) Box jump
3) Low plank
4) Carolina drydocks
5) Mosey
SET 4 (no repeat)
1) Erkin
2) Skater hops
3) Flutter kicks
4) Hip thrusts
5) Mosey
MARY: on bench, negative situps, derkins, plank hold
ANNOUNCEMENTS: gro ruck, 9/11 stair climb
COT: Embrace the challenges dealt, whether that’s sick kids, difficult coworkers, or an injury. The men and women we remember as great are the ones that see a challenge and rise to meet it.

Date: 2023-07-28
AO: thepatriot
Q: CableGuy
PAX: Elvis, Overthrow, Lazlo, 2 percent, Coconuts, Major Payne, Patchouli, Bone, Strange Brew, Tea Party, Legacy, Jag, citrus, Smokey, bogey, Fredo, Wallace, Jenner, Flipper FNGs: None
COUNT: 20
WARMUP: SSH, Imperial Walker, Hillbilly, Arm Circles, Cherry Picker, WM Hayes, Down Dog, Fellowship Lap THE THANG:
Gather on the goal line for 5 Man Makers followed by Rifle Carry to the 25 for an exercise – then Farmer Carry back to the goal line. The exercises at the 25 were: 10 Low Rows; 15 Goblet Squats; 20 Tricep Extensions (modified to Overhead Press); 25 Coupon Swings; 30 Curls.
We did two full rounds (250 reps) then broke it up with a mosey to the basketball court for four rounds of 10 Alternating Shoulder Taps/10 Man Makers.
On returning to the turf, we did a half-round of the thang above then cranked up ‘My Sharona’ with a burpee on every ‘My’ and ‘Sharona’ and high knees in between. Special moment. MARY: LBC, Toy Soldier, Freddie Mercury
ANNOUNCEMENTS: @Smokey will look into a Big Brothers third F opportunity.
COT: Q source: it’s a little heavy on the jargon but there a lot of pearls there. One example is the concept of the king and queen – not a gender specific queen but the chess board allegory, the king needs the queen for protection. If you King is your ability to get up early and grind physically – your queen is your ability to keep a healthy diet and lifestyle at home. Living your total life in a way that better positions you to help others. Not anything I am great at, but an aspirational message. Aye!

Date: 2023-07-28
AO: horizon-ao
Q: Booking
PAX: Fish Fry, Defiance, Trifecta, Attache’, Kodiak, Magoo, sticks FNGs: None
COUNT: 8
WARMUP: SSH, Windmills, Cherrypickers, Michael Phelps, Imperial Walkers, Hill Billies THE THANG: Climb the ladder with a lap at the end of each set

5 burpees

5 burpees
10 merkins

5 burpees
10 merkins
15 OH Press

5 burpees
10 merkins
15 OH Press
20 curls

5 burpees
10 merkins
15 OH Press
20 curls
25 coupon squats

5 burpee
10 merkins
15 OH Press
20 Curls
25 coupon squats
30 big bois

Round robin each pax pick an exercise and rep count

Burpees, shoulder taps, OH claps, WW 1, Derkins, gas pumpers, penguin heel taps, coupon swings with alternating hand, low rows

MARY: LBC, Dirt dog, mule kicks, calf raises
ANNOUNCEMENTS: 9/11 stair climb, pre ruck
COT: Q just turned 50 and reflected on what the difference F3 has made on the many aspects of his life over past 2 years.