Category: Uncategorized

Date: 2023-09-20
AO: theaerie
Q: Rocketman
PAX: Stewie, Yellow Jacket, Chasqui, Lonestar, Rocketman, Jetstream FNGs: None
COUNT: 6
WARMUP:

– Mountain Climbers
– SSH
– Overhead Claps
– Around the field

THE THANG:

The theme is simple: what kind of pain can we take with us that isn’t heavy? Stations all around!

Tabata with 45 on and 30 to switch between stations.
Total timer: 16 minutes first round, 12 minutes second round.

Stations:

1. Band Deadlift
2. Jump Rope
3. Burpees
4. Band upright row

Round two:

1. Band squat
2. Jump rope jacks
3. Carolina Dry Docks
4. Band lying chest press

ANNOUNCEMENTS:

1. 3rd Annual Cornhole Tournament, Saturday, Sep 23 · 16:00–18:00 2. Saturday morning makeup, Sept 23
3. 5k at Burke Lake, Saturday, Sep 30 · 09:00–12:00
4. F3 – Fall 2023 Dad’s Camp, Friday, Oct 13 at 17:00 –Sunday, Oct 15 at 11:00 5. Battlefield ruck, Saturday, Oct 7th, 7am, 10 miles

COT:

Therefore do not be anxious, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ For the Gentiles seek after all these things, and your heavenly Father knows that you need them all. But seek first the kingdom of God and his righteousness, and all these things will be added to you.

Mat 6:31-33

Remember to get our priorities right! In following the Lord Jesus, we don’t need to be anxious or carry the burdens of life alone. Seek His face first and “all these things will be added to you.”

Date: 2023-09-20
AO: ignite
Q: bogey
PAX: Lazlo, Legacy, Lucius, Major Payne, Patchouli, Strange Brew, Moneyball, Elvis, meister, Grease Monkey, Kodak, Ramsey, Goldfish, Boomerang FNGs: 1 Boomerang
COUNT: 15
WARMUP: SSH, IWs, HBs, 5 burpees, Moroccan Nightclubs, MPs, Potato Pickers, WMH, DownDog, Cobra Kai, 5 burpees

THE THANG: 7 teams rotated through coupon stations performing workout while timers farmer carried coupons Stations:
40# med ball throws
30# ruck or coupon hi pulls
60# med ball over shoulders or coupon squats
80# sandbag deadlifts or coupon swings
Coupon chest press
60# sandbag or coupon bent over rows
Timers 45# x 2 or coupon x 2 farmer carrys around the grass island Every 5 mins PAX stopped what they were doing and performed rounds of:
20 coupon curls or 20 OHPs or 30 coupon hold flutter kicks + 15 shoulder taps IC + 15 mountain climbers IC Bat Wings (arms up until recover)
20 LBACs IC forward, 20 LBACs IC reverse, 20 seal claps IC, 20 overhead claps IC Recover

MARY: 25 Freddy Mercurys

ANNOUNCEMENTS: Dad’s camp, The Grunt, GTE44 Cape Fear

COT: YHC shared a story of his 14yr old going to the emergency room over the weekend. She is autistic and over 500 miles away at a special school. YHC felt a burden of sorrow and helplessness weighing him down and was reminded to “Pray not for a lighter load, but for a stronger back.” Each of us carries a burden (or burdens) – it can be at home, at work, or internal struggles that weigh us down. A stronger back is not just physical-it includes drawing from your faith, your family, your friends, and your community. F3 PAX post in the gloom to strengthen their “backs”. We do that through the 3 Fs – Fitness, Fellowship, and Faith. We show up for our F3 brothers to do the hard things at 0530, so when we leave the F3 AO we can be stronger for our families, our friends, our communities, and ourselves. Thank you brothers for coming out today! SYITG!

Date: 2023-09-20
AO: thefarm
Q: Matthew – Running Man
PAX: Squatter, Infinity, Kaboom, Van Gogh (visiting from North Carolina) FNGs: None
COUNT: 5
WARMUP:
Willy Mayes Hayes
Don quixote
Calf raises
Itty bitty arm circles
Run around soccer fields

THE THANG:
Stations, switch every 60 seconds:
Weighted ball toss
Wheelbarrow carry
Thrusters
Bicep curls
Bonnie Blairs
Goblet squats
Murder bunnies
Crunchy frogs
Burpees

MARY:
American hammers
Flutter kicks
Penguin crunches

ANNOUNCEMENTS:
Kaboom leads Friday, squatter room lead on Monday

COT:
>From the book Dark night of the soul

His discussion of the “dark night of the spirit,” which considers afflictions and pain suffered by the soul, is followed by an extended explanation of divine love and the soul’s exultant union with God.

Going through the hard times strengthens us.

Date: 2023-09-20
AO: thegeneral
Q: Lazlo
PAX: Toolbox, citrus, Hard Knox, Babel, Fairweather, bogey, Defiance, Apples FNGs: None
COUNT: 9
The gate was open, so there were good vibes today from the start. The Q forgot gloves and @bogey picked him up. More vibes. A new face appeared during warmups. It was Apples coming in from the other side, second post after his first at the Sandlot. Good vibes all around.

WARMUP: pretty standard. SSH, Imperial Walkers, hillbillies, Michael Phelps, cherry pickers, willie Mayes Hayes, down dog, WGS.

THE THANG:
Musical Dora. Partner does an exercise while the other does a movement. Flapjack until the song is over, Repeato with a new song and a new exercise. Exercises were: Burpees
No cheat merkins
Body weight squats
Monkey humpers
Air press (crawl bear instead of running)
SSH (bear crawl instead of running)
Flutter kicks
Bonnie Blair’s

MARY: Captain Thor, always popular

ANNOUNCEMENTS: Dad’s camp

COT: People use the analogy of deposits and withdrawals in relationships. F3 is the same. I’ve been taking withdrawals lately. Thanks to all my F3 brothers for being there and making this thing work. And don’t be shy to lean on each other when you need to.

Date: 2023-09-19
AO: freestate
Q: Dungeon Master (Amon)
PAX: FIFA, Mumford, Butter, CashOnly, Wildcat, Deagle, Horshack, Churchill, Doughboy FNGs: None
COUNT: 10
WARMUP at parking lot:
SSH x 25 IC
Swingbillies x15 IC
Carolina Dry Docks x 15 OMC
Frankenstein x 15 OYO out and back
Neck roll 10 OYO right, then 10 OYO left
Michael Phelps 10 OMC
Arm circles – 10 OMC, forward, backward
Windmills x 10 IC
Willie Mays x 10 IC
Cherry Picker 15 IC

THE THANG:

Agassis – Tennis court suicide drills. 3x

5 of Diamonds on tennis court (it’s dark out!)
Performed on a large diamond (i.e. a square).
For the first round, do 7 reps burpees OYO at each of the 4 corners with a mosey in between corners. Round 2, 10 four-count flutter kicks OMC at each of the 4 corners. Round 3, 15 merkins OMC at each of the 4 corners.
Round 4, 20 squats OMC at each of the 4 corners.
Round 5, 15 big boy situps OYO at each of the 4 corners.
Mosey around playing field. (In total we ran about 3,000 steps)

MARY:
X-factors x 15 IC
American Hammer x 15 IC
Baby crunches x 20 IC
Scissors x 10 IC
Diamond plank, hikd while each person takes turn to count to 10

ANNOUNCEMENTS:
New AO forming in Potomac

COT: