Category: Uncategorized

Date: 2024-05-20
AO: softballs
Q: Defiance
PAX: 3 mile, Jenner, Lazlo, Legacy, Poe, Sparky, Old Bay, 2.0 Wiffle FNGs: None
COUNT: 9

WARMUP: 0530 box jumps at hamilton, the official warmup AO of softballs
THE THANG: Monday night double-header under the lights. Fielding only 9, the good guys dropped both games despite the Pax working to get better every inning. We struggled in a few key areas, primarily offense as well as defense.
MARY: Highlights included 2.0 Wiffle providing an offensive spark, Poe flashing leather at 3rd, Legacy with a web gem at first, and Lazlo refusing to flinch at two rocket line drives that threatened to rearrange his face. ANNOUNCEMENTS: No game next Monday night for Memorial Day
COT: Every rep is a chance to get better, and when you’re 0-season, it’s really just you vs. you out there.

Tags: softballs, 3 mile, Jenner, Lazlo, Legacy, Poe, Sparky, Old Bay, 2.0 Wiffle

Date: 2024-05-21
AO: thegeneral
Q: citrus , Traveler
PAX: bogey, Defiance, Lazlo, Gherkin, Fairweather, Hard Knox, Apples, Jenner, Toolbox, Spud, Shake ‘N’ Bake FNGs: None
COUNT: 13
Fairweather pushed his farewell/bachelor beatdown to the last possible moment – this is his last week in NoVA before going to biz skewl at Dook and getting married in July. 12 PAX joined to send him off and give him words of varying wisdom.

WARMUP: SSH, WMH, down dog, world’s greatest stretch

THE THANG:
PART 1 (citrus): PAX took turns as the timer, while leaving the rest of the PAX with 2 alternating exercises to perform and a number of reps equal to the number of years he has been married (or a made up number if not married). The timer had a 10# and 20# slamball – he threw one slamball, then lunge walked to it while carrying the other, all the way to the 50. Or the 30. Or the 25. And we still ran out of time, despite only getting through about half the PAX as timer.

PART 2 (Traveler): The Q led the PAX through a series of exercises to spell out F-A-I-R-W-T-R (also ran out of time). In between each exercise, the PAX alternated Bobby Hurleys and partner merkins.

MARY: flutter kicks

ANNOUNCEMENTS: boneathon, murph, convergence, dad’s camp

COT: The PAX shared lessons learned about marriage during the beatdown. IYKYK.

Tags: thegeneral, bogey, Defiance, Lazlo, Gherkin, Fairweather, Hard Knox, Apples, Jenner, Toolbox, Spud, Shake ‘N’ Bake

Date: 2024-05-21
AO: delphi
Q: Hightower
PAX: Ashe, Battleship, Blue Steel, Crop Duster, Doodles, K-Pop, Megatron, NOAA, Peanuts, Rambler, Rocket, Yard Sale, Gadget, Bluegrass, Mounthe, DR PAX: WaterBoy from Tampa FNGs: None
COUNT: 17

WARMUP:
Frankensteins, then to Walk lunge, then circle up for stretching. Walk over to upper parking lot for ShuttleRun. Broke group into 2 groups, each did 2 rounds. THE THANG:
Group warm ups: full court layups. Then half court jump shots.

Broke the group into 4 teams of 4 PAX. Then team 1 vs team 2 play hoops. Teams 3 & 4: 5 burpees then jog to field and back. Then switch, Team 3 vs Team 4. While teams 1&2 burpees and jog. Paused for Halftime for full group No-Surrenders.

Rinse and repeat for 3 rounds.

MARY:
Flutter kicks until time ran out.
ANNOUNCEMENTS:
Boneathon, Murph, Anniversary Convergence then Dads Camp: more info posted on Slack. Rambler hosting send off for BlueGrass, Lightyear & Juneau. COT:
Keeping to the theme bringing some fun out to the Gloom. Beatdowns don’t have to be with coupons or brutal, it can be whatever you, the Q decides. That’s 1 of the core principles of F3, lead by our peers with No professional training. Urging the guys who haven’t Q’ed in awhile to step up and lead.

Tags: delphi, Ashe, Battleship, Blue Steel, Crop Duster, Doodles, K-Pop, Megatron, NOAA, Peanuts, Rambler, Rocket, Yard Sale, Gadget, Bluegrass, Mounthe, DR PAX: WaterBoy from Tampa

Date: 2024-05-20
AO: thepatriot
Q: Wedding Singer
PAX: Smokey, Hops, bogey, Booking, Ice Tea, Pilsbury, Shake ‘N’ Bake, Lazlo, Short Rib, Coconuts FNGs: None
COUNT: 11

WARMUP: SSH, Imperial Walker, Hillybilly, Arm Circles, Michael Phelps, Cherry Pickers, Downward Dog, World’s Greatest Stretch

THE THANG: PAX broke into four groups and rotated through stations

Station 1: 20X Curls, Overhead Press, Around the World. Rifle Carry to #2

Station 2: 20X Merkins, Should Tap IC, Squats. Farmer Carry to #3

Station 3: 10X Thrusters, Atlas Shrug, Bent Over Row. Should Carry to Track

Station 4: Run a lap, serve as timer

MARY: Leg Lift Over Coupon, Flutter Kick Holding Coupon, LBCs, Nolan Ryans, Side Plank Leg Lifts, Bird Dog, Dirty Dog, Donkey Kick, Flutter Kick, Stretch

ANNOUNCEMENTS: Boneathon, Murph, Convergence

COT: There’s no “getting back to normal.” We’re moving forward, so we can’t expect things to go back to the way they were. Accept the change, celebrate who you are now.

Tags: thepatriot, Smokey, Hops, bogey, Booking, Ice Tea, Pilsbury, Shake ‘N’ Bake, Lazlo, Short Rib, Coconuts

Date: 2024-05-20
AO: acropolis
Q: Doodles
PAX: Battleship, Hightower
FNGs: None
COUNT: 3
WARMUP: SSG, arm circles, cherry twists, down dog, kobra kia, WGS, 1/2 mile mosey around the RAC building. THE THANG: 13 sets of the following:
5 pull ups = total of 65
10 push ups = 130 + 10 in the warm up = total 140
20 air squats = 260 squats

MARY: LBCs, flutter kicks, pickle pounders
ANNOUNCEMENTS: the gauntlet of fun ahead of us
COT: Q discussed recent conversation with son about playing time and what he can improve on – practice more, showing up on time, etc. But conversation didn’t go so well because son was sad. Timing matters and sometimes best to listen first then provide feedback later – all of us leaders can learn from that.

Tags: acropolis, Battleship, Hightower