Category: Uncategorized

Date: 2023-11-07
AO: thegeneral
Q: citrus
PAX: Lazlo, Major Payne, Flipper, Shake ‘N’ Bake, Obadiah, Hard Knox, Traveler, Toolbox FNGs: None
COUNT: 9
In what can only be described as a Festivus miracle, the gates to #thegeneral were wide open, and the PAX wanted to start out on the field, instead of in the street. When citrus is on the Q, what the PAX want, the PAX get, so we moseyed through the open gate to the football field.

Gentle reader – if only YHC had planned the beatdown to take place on the field…

WARMUP: Immediately broke out of #thegeneral by climbing over the back fence. Moseyed with stops along the way for: SSH, Appalachian Empires (IW+Hillbillies), Michael Phelps, and WMH.

THE THANG:
PART 1: Mosey to the softball field to jump another fence, where we engaged the Vicious Diamond. In Ricky-Bobby fashion, the PAX rounded the bases. The last PAX in line ran to the pitchers mound (but it’s flat!), and performed an exercise.

Round 1: jog + 5 burpees
Round 2: bear crawl + 10 squats
Round 3: lunge walk + 15 merkins

PART 2: Mosey to Quincy Park and jump yet another fence, for Field of Dreams. Split into 4 groups, with each group on a base. Perform the exercises till the previous base gets to you. Home plate PAX were the first to move. Home plate: 15 burpees
1st base: Merkins
2nd base: Squats
3rd base: LBCs

MARY: Flutter kicks, penguins, big boys.

ANNOUNCEMENTS: Grunt, #ignite Q school, Falls Church 5k.

COT: YHC shared his thoughts on the horrifying war between Israel/Palestine. This article summed it up well – empathy should be universal.
“And when I see people watching the horrible tragedy that is happening here as if it were a Super Bowl of victimhood, in which you support one team and really don’t care about the other, empathy becomes very, very selective. You see only some pain. You don’t want to see other pain.”
https://www.nytimes.com/2023/10/27/books/etgar-keret-israel-interview.html?unlocked_article_code=1.8Uw.7R6o.rrAJOHemxR6a&smid=url-share

Date: 2023-11-07
AO: acropolis
Q: Doodles
PAX: Gadget, Hightower, Obadiah, Peanuts, Walk-on
FNGs: None
COUNT: 6
WARMUP: SSH, cherry pickers, Willy mays hays, imperial walkers, hillbilly, down dog, WGS, kobra Kia, Michael Phelps THE THANG: 1 burpee and hip swings 10 yds and mosey back

1 burpee, 2 spider merkins and hip swings and Frankensteins and mosey back

1 burpee, 2 spider merkins, 3 Bonnie Blair’s – hip swings 10 and Frankensteins 10 and duck walk 10 and mosey back

1 burpee, 2 spider merkins, 3 Bonnie Blair’s, 4 jump squats – hip swings and Frankensteins and duck walk and super Mario and mosey back

1 burpee, 2 spider merkins, 3 Bonnie Blair’s, 4 jump squats, 5 mtn climbers – duck walk and hip swings and Frankensteins and crab walk and super Mario and lunges and mosey back

Then Ricky Bobby a lap around the track and Rinse and repeat multiplying reps by 2 on second round.

1 burpee
2 spider merkins
3 Bonnie Blair’s
4 jump squats
5 mtn climbers

2 burpee
4 spider merkins
6 Bonnie Blair’s
8 jump squats
10 mtn climbers

Hip swings
Frankensteins
Crab walks
Super Mario
Karaoke

After 2nd round ran 50 yard sprints for 4 times.
MARY:
ANNOUNCEMENTS:
COT:

Date: 2023-11-07
AO: thehighlands
Q: Obadiah
PAX: Jag, Hard Knox, citrus, LTD, Spud, Katniss, DR PAX Hermes! FNGs: None
COUNT: 8
WARMUP: SSH, down dog, rockettes, worlds greatest stretch, imperial walkers THE THANG:

PAX roamed the highlands highlands for bench work at the fire station, fire station flag, Costco parking garage, new outdoor plaza, old TSA headquarters. Probably a mile of running and healthy leg work.

At each bench or wall, work out consisted of squats, derkins, dips, step ups.

MARY: flutter kicks, toy soldiers, heel taps, 100s, couple others ANNOUNCEMENTS:
GRUNT on 11/11; f3 Foundation fundraiser.

COT: choose an awake life.

Date: 2023-11-06
AO: thepatriot
Q: Wedding Singer
PAX: Hobbyhorse, Popeye, Booking, Ice Tea, Defiance, Coconuts, Shake ‘N’ Bake, Legacy, Roadkill, Spud, My Space, Major Payne, Lucius, bogey, citrus, Lazlo, Vila, Strange Brew, Smokey, Bodett FNGs: None
COUNT: 21
WARMUP:
SSH, Michael Phelps, Imperial Walker, Hillbillies, Arm Circles, WMH, Cherry Picker, Downward Dog, Worlds Greatest Stretch

THE THANG: Pax broke into four groups
Mosey to arena, quick break for 5 burpees
Rotate through Step Ups, Dips, Squat, and lap (timer)

Mosey to George Mason median, quick break for 5 burpees
Rotate through Big Boi Sit-ups, Flutter Kicks, Shoulder Taps, Bear Crawl to the 3 trees and run back (timer)

Mosey to Augustine Roofing parking lot (listen to the Respect contingent reflect on what used to be in that space) 5 burpees
Ring of Fire – 5 push ups each / plank
20 Squats

Mosey back to stadium (1.75 miles of running total)

MARY:
IBC, Freddy Mercuries, bridges, side plank leg lifts, dirty dog, donkey kick, bird dog, Superman, flutter kicks

ANNOUNCEMENTS:
Grunt November 11

COT:
Make sure to sign up to Q. No expertise, or even skill, necessary. You give a lot, and you get a lot out of it. Especially if you are new to F3, consider pairing up with someone to Co-Q.

Date: 2023-11-06
AO: thefarm
Q: Firehead
PAX: Infinity, Matthew – Running Man, IKEA, Kaboom, Sparky, Chile, Firehead, Moneyball, Lumbergh FNGs: None
COUNT: 9
WARMUP:
Arm Circles
Don Quixotes
Hillbillies

THE THANG:
Escalator:
Start with first exercise (Flying Squirrel), then Sprint across field, then mosey back.
Do first exercise (Flying Squirrel), then add second exercise (Merkin), Sprint and Mosey. Repeat adding new exercise on each round. (Sprint + Mosey to just Mosey as necessary)

Flying Squirrels X 5
Merkins x 10
Bonny Blairs x 15
Dips x 20
Shoulder Taps x 25
Squats x 30
SSH x 35

MARY:
LBC
Low-Plank Peter Parker
Protractor
Flutter Kicks
Rosalita variant

ANNOUNCEMENTS:
Grunt on Saturday (Nov 11 at Lincoln Memorial). Infinity will help run a carpool (address will be posted)

COT:
“When you want to help people, you tell them the truth. When you want to help yourself, you tell them what they want to hear.” – Thomas Sowell

“Tell yourself the truth, If someone calls you f fat, they may be bullying but you may be f fat. Someone calls you dumb, it may be mean, but you may be f dumb. Its life man. Take it for what it’s worth and change it.” -David Goggins

It is better to tell the truth to make yourself and others better.