Category: Uncategorized

DATE: 2023-05-17
AO: Apollo
Q: Nano
PAX: Nano, Obadiah
FNGs: None
COUNT: 2
WARMUP: SSH, WMH, arm circles, windmills, Cherry pickers, Michael Phelps

THE THANG: On the track running, then every 2 min we do:
1. 5 Merkins
2. 5 WWII
3. 5 Jump Squats
4. Rise and repeat
We got in 13 sets and 2 miles for a total of 27 min. Also, every lap we did 25 curls.

MARY: WWII, obliques
ANNOUNCEMENTS:
COT:

DATE: 2023-05-18
AO: Olympus
Q: Hightower
PAX: Rambler, Doodles, Zeus, Hoolihan, Peanuts, Flapjack, Monte Karlo, Pop Fly FNGs: None
COUNT: 9
WARMUP:
Lots of stretching and warming up our legs

THE THANG:
Fellowship jog off campus, heading towards Lake Braddock, turned into Ricky Bobby.
First stop: 2 groups. Group 1 (20) dips on low wall, Group 2 (20) merkins. Swap and repeat. Fellowship jog around to enter Lake Braddock trail.
Second stop, 2 groups: Group 1 (10) pull ups, Group 2 (10) high knee step ups. Swap and repeat.
Ricky Bobby around the lake, stopping at Earth Dam. Here we set up for individual sprints across the dam, first with 3 burpees, one PAX at a time.
Fellowship jog to next playground for Stop 3. 2 groups, Group 1 (10) pull ups or hang for 10 seconds. Group 2 (10) high knee step up. Swap and repeat. Continue Ricky Bobby around the lake all the way back to campus.

MARY:
Quick round (50) LBC’s.

ANNOUNCEMENTS:
Regional 2F, Weds 5/24 in Falls Church
Memorial Day Murph
Dad’s Camp

COT:
Sharing recent Jocko podcast topic, Decisive Victory.

1 side/team/person overwhelming victory
Sounds great, something everyone wants, right?

Be careful of seeking that type of victory in life, is this really what’s called for? All the time?

Do you need decisive victory over your M, your kids, your family, co-workers? Does that do more harm than good?

Rather, Long term strategic thinking, find the Win Win.
How can win without least amount of negative impact? What minimum force can just to win?

DATE: 2023-05-20
AO: Farm
Q: Infinity
PAX: Firehead
FNGs: None
COUNT: 2
WarmUp: Don Quixotes, Beet Pickers, Piano Tappers, Willie Mays Hayes, Grady Corns, Michael Phelps, and mosey around track.

The Thang:
3 rounds of:
120m Sprint
10 Burpees
30m Bear Crawl
20 Merkins
30m Lunge Walk
30 Air Squats
30m Standing Long Jumps
40 Reverse Merkins
30m Crab Walks

Mary: Side Crunches, Flutter Kicks, and American Hammers.

CoT: Absolute freedom is a curse in disguise. Some seek freedom from obligations and responsibilities only to find their lives empty and worthless. True freedom comes from becoming more obligated and responsible—things that actually take away from our free time. “Freedom is not the absence of commitments, but the ability to choose – and commit myself to – what is best for me.” —Paulo Coelho

DATE: 2023-05-20
AO: Olympus
Q: Pop Fly
PAX: Fish Fry, Monk, Battleship, El Camino, 10-4, Doodles, Peanuts, YNAB, Nano, Toolbox FNGs: None
COUNT: 11
WARMUP: Only the finest stretches
THE THANG: string of pearls workout around the high school. each stop led to a new exercise. wall sit, bear crawls, step ups, merkins, sprints, etc

We finished up with a little ultimate Frisbee.

MARY: Flutter Kicks

ANNOUNCEMENTS: dad’s camp, solace brewing second F

COT: don’t hide behind words. you simple words, use small words, and you’ll actually get to a place of understanding a whole lot faster

DATE: 2023-05-19
AO: Horizon-Ao
Q: CableGuy
PAX: 3 mile, SPINAL TAP, Magoo, Booking, Trifecta, Kodiak, Mr Haand, sticks, Disco FNGs: Attache, Tomb Raider
COUNT: 12
WARMUP: SSH, Imperial Walker, Hillbilly, Arm Circles, WM Hayes, Cherry Picker, Down Dog, Fellowship Lap THANG 1: Assemble on the line, with coupons, for two rounds of: 5 blockees
Rifle carry 25 yards, do an exercise, farmer’s carry back
Exercises were: 10 Low Rows, 15 Goblet Squats, 20 Tricep Extensions, 25 Coupon Swings, 30 Curls Total reps: 255

THANG 2: Mosey over to the razed, broken-glass sprinkled tennis courts for four rounds of 10 Alternating Shoulder Taps (IC) / 10 Mountain Climbers (IC)

THANG 3: YHC and M watched Reality Bites again over the weekend. My Sharona is a helluva ear worm and came in handy today. Burpee for every ‘My’ or ‘Sharona’ in any combination. Overhead claps through the three (!!) guitar solos. Think we had the extended remix edition.

MARY: Freddie Mercury, Toy Soldier, LBC, Flutter Kick
ANNOUNCEMENTS: Boneathon: 24 hours left to train; Murph; Dad’s Camp
COT: Mental Health Awareness Month: We have a history of substance abuse in our family. My grandmother died of cirrhosis, many others with issues, lots of what I would call ‘high functioning alcoholics’ in the family. My mom used to hammer that history into us but didn’t offer much in the way of mitigation strategies. Starting in college I always got up in the morning; never skipped class; always had an exercise routine, just to keep some structure that would be disrupted by lots of bad substance decisions. With F3, that routine and accountability gains strength because it’s shared and reinforced with others. So I thank all those around me a look forward to many more gloom sessions.