Category: Uncategorized

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The “It’s new to you” beatdown

Date: 2023-11-13
AO: thepatriot
Q: citrus
PAX: Lazlo, Strange Brew, 2 percent, Spud, My Space, Jag, Roadkill, bogey, Vila, Lucius, Wedding Singer, Legacy, Boardwalk, Booking, Pilsbury, Hobbyhorse, CableGuy, Popeye, Overthrow, Ice Tea, Big Short FNGs: None
COUNT: 23
T-claps (whatever those are) to @yardsale for inspiring this beatdown. And by “inspire”, YHC means half of it is literally what @yardsale Q’d last week. The other half is 100% original recipe.

WARMUP: SSH, WMH, root vegetable extractors, side planks, donkey kicks, down dog

THE THANG:
In groups of 4, with 2 partners moving and 2 exercising, complete the following rounds:

ROUND 1 (4x):
Move: Murder bunny to 20 and Bunny murder back
Exercise: Shoulder press

ROUND 2 (3x):
Move: Rifle carry to 40 and back
Exercise: Coupon swings

ROUND 3 (2x):
Move: Farmer’s carry to other goal line and back
Exercise: Chest press

ROUND 4 (1x):
Move: Bear crawl coupon drag to 20 and crawl bear back
Exercise: Bent over row

MARY: Flutter kicks, LBCs, penguins, Nolan Ryans (@citrus edition)

ANNOUNCEMENTS: 5k at #ignite on 11/19 (https://runsignup.com/Race/VA/FallsChurch/SpendYourself5k) and 5k turkey trot on 11/23 (https://arlingtonvaturkeytrot.org)

COT: Shout out to those who attended #thegrunt this past weekend to honor our veterans. If you haven’t attended a CSAUP yet, pick one and post. Support a cause, meet some PAX who don’t post at your normal AO, or just step outside your comfort zone. Worst case, you lose a pint of blood (thanks, @jag).

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Surviving the Bearmuda Triangle

Date: 2023-11-13
AO: horizon-ao
Q: Gherkin
PAX: Magoo, Attache’, Disco, Fish Fry, 3 mile, sticks, Mr Haand, Kodiak, vplaxico, Gherkin, Purple Rain, Classified, Yardbird FNGs: None
COUNT: 14
WARMUP:
SSH, IWs, cherry pickers, Wiley Mays Hays, down dog, worlds greatest stretch, OYO THE THANG:
Bearmuda Triangle
Triangle with points about 30 yards apart. PAX start on one point of the triangle, perform a set of exercises and bear crawl to the next point, where more of the same exercises are performed and repeat for third point with more of the same exercise. Bear crawl back to the first point and start again with a different exercise. Merkins 20, 30, 20
Squats 30, 40, 30
Burpees 15, 20,15
Bonnie Blairs 20, 26, 20
Shoulder Taps (IC) 20, 25, 20
Bobby Hurley 20, 30, 20

MARY:
Flutter kicks, LBCs
ANNOUNCEMENTS:
Trifecta will need surgery. Reach out to him.
COT:
We see the most improvement (in workouts, at work, or when doing anything hard in general) when we get to the point where we want to quit but don’t. Push through and get er done. But also remember, that your F3 brothers are always here for you.

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The Grunt

Date: 2023-11-11
AO: thegrunt
Q: Pop Fly , El Niño, CableGuy, Hightower, Rambler, Battleship
PAX: 2 percent, Doodles, Deagle, Horshack, Redrum (F3 Blue Ridge), Katniss, Jenner, Winston, FIFA, Shake ‘N’ Bake, Cannoli, Yard Sale, Peanuts, Stewie, Chasqui, Bone, Boardwalk, Rocket, Obadiah, Popeyes, Roadkill, Grease Monkey, CableGuy, citrus, Booking, Glee, Lazlo, Infinity, Squatter, Nano, Cyclops, Big Ben, Van Damme, Park Place, Rough, Messi, Candyman FNGs: 7 Cyclops, Big Ben, Van Damme, Park Place, Rough, Messi, Candyman COUNT: 42
WARMUP:
The Grunt started on time at 0700. PAX learned the history of Veterans Day. SSH, WMHs, Mike Phelps, Squats, Merkins. 2 Laps up the Lincoln Steps.

THE THANG:
The Q then turned over the Q to El Nino and a mosey over to the Vietnam Memorial. El Nino led a proper beatdown and shared a great story about his connection to Vietnam.

The PAX returned to the Lincoln Memorial where Rambler took over. The PAX rejoiced with Jump Squats

>From there, Battleship led the Pax to the Korean Memorial and led a proper beatdown and shared the story of the first African American pilot in the US Navy.

The PAX returned to the Lincoln Memorial where Rambler took over. The PAX rejoiced with Jump Squats

Hightower took over and led the PAX on a Ricky Bobby to the WW2 Memorial. After a brief run in with the Park Police, Hightower led a proper beatdown and shared a story about what, as a Filipino American, what WW2 meant to him.

>From there, Cable Guy took over and led the PAX to the Washington Memorial. Shoulder Taps and Mountain Climbers where done until everyone was happy. This was followed straight, no chaser, but a 5 hand release merkin ring of fire challenge. Some of the PAX can fly.

The PAX ran back to the Lincoln Memorial where a few more exercises were completed to round out the day. Words were shared.

We ended on time right at 0900. You are welcome.

ANNOUNCEMENTS: Ignite, Clothing Drive, Fairfax County Walk

COT: The Nantan led the pax in a moment of silence.

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A Veterans Celebration

Date: 2023-11-10
AO: thepatriot
Q: Maguire
PAX: 2 percent, Anchorman, Big Short, Boardwalk, bogey, Bone, Booking, CableGuy, Elvis, Hobbyhorse, Lazlo, Legacy, My Space, Overthrow, Shake ‘N’ Bake, Smokey, Strange Brew, Sunshine, Vila FNGs: None
COUNT: 20
WARMUP: side straddle. Imperials. Hillbillies. Michael Phelps. Little bitty. Cherry pickers. Downward dog. Cobra Kai. Worlds greatest.

THE THANG:

Fellowship lap.

69 yards and reps for everything for the 69th Anniversary of Veterans Day

Start on the 1 go to 35 and run back to goal line – forward then backwards then karaoke (substitute high knees and butt kickers for sequence 3 and 4)

Same distance. LUR-Blockies. 2 lunges. Blockie. 34 calf raises at 35. LUR Blockie back. Repeat run sequence above. 35 calf raisss.

Rifleman up. 34 merkins. Rifleman Back to goal line. Run sequence. 35 merkins.

Fireman carry up. 34 squats. Fireman Back to goal line. Run sequence. 35 squats.

Murder Bunny up. 34 air press. Bunny Back to goal line. Run sequence. 35 air press

MARY: 69 flutters. 69 LBCs. Spell VeteransDay
ANNOUNCEMENTS: grunt tomorrow. Check channel. Falls Church 5k on the 19th

COT: Thank you for your service all F3 Veterans and all Veterans. What you do makes what everyone does easier every single day. Thank you.