Category: Uncategorized

Date: 2023-10-18
AO: potomac-rising
Q: FIFA
PAX: Baguette, Winston, Scuba, Brony, Promoter
FNGs: None
COUNT: 6
WARMUP:
15 SSH IC
15 Windmill IC
15 Cherry Pickers IC
8 merkins IC
10 high knees IC
8 Wille Mays Hays IC

THE THANG:
Coupon on one end of blacktop, line up at other end. All PAX bear crawl to coupons and begin the rounds below. After the first exercise the first PAX in line is “Goldilocks” and gets to “stroll” (walk) back to the other side of the blacktop.

Round 1 Papa Bear (tough)
Bear crawl to coupon, 20 single squats with coupon OMD
Bear crawl back, 20 single merkins OMD (1st PAX in line is Goldilocks)
Bear crawl to coupon, 20 single cleans with coupon OMD (2nd PAX in line is Goldilocks)
Bear crawl back, 20 flutters IC (3nd PAX in line is Goldilocks… you get the idea. Start over at the end) Bear crawl to coupon, 20 single coupon high pulls OMD
1 bear stroll though the forest (mosey jog around the blacktop)

Round 2 Mama bear (medium)
Bear crawl to coupon, 15 single squats with coupon OMD
Bear crawl back, 15 single merkins OMD
Bear crawl to coupon, 15 single cleans with coupon OMU
Bear crawl back, 15 flutters IC
Bear crawl to coupon, 15 single coupon high pulls OMU
1 bear stroll through the forest (mosey jog around the blacktop)

Round 3 Baby bear (easy)
Bear crawl to coupon, 10 single squats with coupon OMD
Bear crawl back, 10 single merkins OMD
Bear crawl to coupon, 10 single cleans with coupon OMU
Bear crawl back, 10 flutters IC
Bear crawl to coupon, 10 single coupon high pulls OMU
1 bear stroll through the forest (mosey jog around the blacktop)

MARY:
15 hello dollys IC
15 reverse crunches IC
8 box cutters IC outside in, 8 box cutters inside out IC
15 LBC IC
10 BBSUs
Plank o rama with shoulder taps in the middle IC

ANNOUNCEMENTS:
F3 men’s mental health fundraiser happening, FIFA to send around details

COT:
I was looking at some images from the war ravaged parts of Israel and Palestine… children covered in dust as their redoing mothers carry them to safety… it brought me to tears. Children being acceptable collateral damage of supposed “righteous” violence (on either of the conflict) is just unacceptable and tragic and awful…

Date: 2023-10-17
AO: delphi
Q: Peanuts
PAX: Crop Duster, Glee, Monk, Blue Steel, Nano, Rambler, Rocket, K-Pop, Pop Fly, Hoolihan, Juneau FNGs: None
COUNT: 12
WARMUP: Pop Fly special
THE THANG: hmmm…lots of wonderful Tarantino trivia followed by a smattering of exercise MARY: she was in a different movie
ANNOUNCEMENTS: Grunt; road detail; walkarama
COT: Quinton Tarantino took a lot of good actors, gave them lots of dialogue and made good movies. Struggling through things creates good end states. We are all mere novices re: Tarantino trivia compared to Pop fly and Glee

Date: 2023-10-18
AO: compound
Q: Wapner (F3 Cape Fear)
PAX: Poe, Yardbird, Battleship, citrus, Hightower, Popeyes, Big Bird FNGs: None
COUNT: 8

WARMUP: SSHs x 25 IC, Merkins x 15 IC, Gravel Pickers x 15IC, Willie Mayes Hayes x 15 IC, Copperhead Squats x 20 IC

THE THANG: We partnered up for a Dora consisting of 100 Merkins, 200 Squats, and 300 LBCs and a mosey w/ 3 burpees for the non-exercising partner. After that we honored hump day with some glute bridges/Alabama Prom Dates. Then we moseyed into Mosaic for a Monkey Humper extravaganza wherein we finished by doing 25 monkey jumpers in front of F45 (all those extra Fs and they weren’t even open yet). BTW 45 F’s is way too many to give!

MARY: Pax Delight wherein each Pax led us through a Mary exercise.

ANNOUNCEMENTS: Two Veterans Day events: (1) Local workout here in the Capitol region and (2) GTE 44 in my neck of the woods.

COT: Life will happen to us, all we can control is our response. Hard things are worth doing, and they build character.

Date: 2023-10-18
AO: horizon-ao
Q: Disco
PAX: 2 percent, 3 mile, Fish Fry, Gherkin, Kodiak, Magoo, Mr Haand, Purple Rain, Trifecta FNGs: None
COUNT: 10
WARMUP: CPs, WMH, DDog,UpDog,Childs Pose,WGStretch, LBACs, SSHs. Lap of Fellowship THE THANG: PAX divided into 3s and rotated through these sets: 1: Merkins/Suicides(2)/Squat Jumps
2: Curls/Floor to Ceiling (30)/Chest Press
3: Karaoke/Field Run (Full)/Shoulder Taps
4:Derkins/Rows(30)/Lunges
5:T-stabilizers/Toy Soldiers (30)/Mtn Climbers
6: Pullthroughs/Coupn Squats (30)/KB Swings
MARY: Each One Choose One: J Los, Bird Dogs, Boxcutters, Nolan Ryan, Flutters, LBCs, and 3 others ANNOUNCEMENTS: Grunt 11/11
COT: Successful orgs have a Circle of Safety – where members feel safe, valued, and empowered to act. They also have leaders with a strong sense of purpose, who understand and communicate their “why.” F3 (often) demonstrates both. In other groups, look for ways to bulld safety and inclusion with peer members and communicate purpose as a leader. Credit: Simon Sinek, Leaders Eat Last

Date: 2023-10-18
AO: apollo
Q: Bluegrass
PAX: Obadiah, Juneau
FNGs: None
COUNT: 3
WARMUP: Cherry Pickers, WMH, overhead arm clappers, arm circles, down dog, legs, etc. THE THANG:
Run 4 laps around the track stopping at each corner. To do a set of something. First lap 40 reps each corner
2nd lap 30 reps each corner
3rd lap 20 reps each corner
Last lap 10 reps each corner
1st corner: merkins
2nd corner: big boys
3rd corner: Carolina dry dock
4th corner: lunges

1 extra lap at best pace without stops

MARY: plank, flutter kicks, LBCs, American hammers, dying cockroach, couple more. ANNOUNCEMENTS: the grunt 11 November
COT: balance in all things, it’s ok to take a knee for a while, just get back into it soon as you can. Give yourself grace for missing some things because we can’t do it all.