Category: Uncategorized

DATE: 2023-05-02
AO: Freestate
Q: Horshack
PAX: Deagle, Butter, FIFA, Dungeon Master (Amon), Wildcat
FNGs: Brony, Mumford
COUNT: 8
Warm Up
• SSH x 25 IC
• Imperial Walkers x 17 IC
• Shoulder Taps x 15 IC
• Carolina Dry Docks x 12 IC
• 2 laps – High Knees out, Karaoke back
• Monkey Humpers x 13 IC
• LONG COUNT Willie Mays Hayes x 8 IC
• Michael Phelps x 14 IC
• Cherry Pickers x 15 IC
The Thang
Playground of Joy & Pain: 2x (40 seconds on / 20 to switch), 1 x (20 on / 10 switch) 1. Decline Merkins
2. Deep heel-touch Squats
3. Dips
4. Box Jumps
5. Pull Ups / Assisted Pull Ups
6. Bonnie Blairs
• After Each Round: Jacobs Ladder 5-4-3-2-1, 5-3-1, 4-2
Mary:
• Leg Lift Rosalitas x 15 IC
• Box Cutters x 10 each direction IC
• Plank-o-rama x 10-10-10-10-10 IC
• Reverse Crunches x 15 IC
• Rodeo Flutters
Announcements:
• I’ve accepted two new roles 1) as the 3rd F Q for the region and 2) to join the F3 Foundation’s board of advisors. As 3rd F Q, I’ll be helping connect AOs across the capital region with their community projects and be able to tap F3 National resources and matching funds to expand impact.
• Adopt A Road this Saturday. If anyone is interested in helping lead – perhaps in partnership with your kids – this program next school year, please let me know. It’s pretty straightforward and I could make the connections and instructions. Aside from the service hours, it probably takes about a half hour each month. COT:
May is mental health awareness month. We can help ourselves, those around us, and one another by encouraging these five behavioral
1) Connecting with other people as good relationships are important for mental wellbeing. They can help you to build a sense of belonging and provide emotional support and allow you to support others
2) Being physically active is not only great for physical health and fitness – evidence also shows it can also raise self-esteem by setting and achieving goals or overcoming. Exercise also creates chemical changes in the brain which help to positively change moods.
3) Research shows that learning new skills can boost self-confidence and build a sense of purpose.
4) Giving to others. Research suggests that acts of giving and kindness creates positive feelings and activates the reward center in our brains. It also gives people a feeling of purpose and self-worth
5) Pay attention to the present moment by practicing mindfulness. This includes paying attention to your thoughts and feelings, your body and the world around you. Mindfulness can help you enjoy life more and understand yourself better. It can positively change the way you feel about life and how you approach challenges.

DATE: 2023-05-02
AO: Atlantis
Q: Infinity
PAX: Hammerhead, Chuck Taylor, Bratwurst, Bone
FNGs: None
COUNT: 5
WarmUp: Don Quixotes, Squat Thrust Ring of Fire, and LBACs.

The Thang: Dora at Stadium
Mosey to the Nationals Stadium stairs
– 100 Merkins
– 200 Squats
– 300 T-Claps

Mosey to wooden block benches
Four rounds of the following:
– 15 Step ups, same leg
– 15 CDDs with feet on bench

Mosey to stone benches
Two rounds of the following:
– 20 Dips
– 15 Bulgarian split squats, each leg

Mosey to bike racks
Four rounds of the following:
– 15 Australian Push-Ups (aka, shove that count [where the sun doesn’t shine] – 15 Lunges

Announcements: Bone-a-thon, Memorial Day weekend ruck on Saturday and Murph on Monday.

Mary: Flutter Kicks, J-Lo’s, Nolan Ryan’s, Hollow Body sit-ups, Toy soldiers, Crunchy frogs, and elbow plank.

CoT: May is Mental Health Month
Be open to the truth that healthy individuals feel pain and use it to become stronger. Strong people feel pain, strong people use pain, strong people feel all of that emotion. Strong people are not stronger than their pain. Strong people are really intimate with their pain.

Pain is so beautiful. Pain is what makes us strong. Pain is what makes us human. So many of us think that what we want in life is just to be happy. I really wonder if that’s true. I wonder if we just want to be happy. Or I wonder if we just want to be human.

I don’t want to just be happy. I want to be sad when it’s time to be sad. I want to go through grief and inner turmoil to figure out my values, to figure out what I really believe in. I want to feel discipline and resistance, those are not happy emotions. Discipline and resistance are kind of painful, but that’s what you need to feel in order to do hard, great things. – Sara Brewer, Overcome Pornography for Good podcast

DATE: 2023-05-02
AO: General
Q: Moneyball
PAX: Lazlo, citrus, Toolbox, Hard Knox
FNGs: Blart
COUNT: 6
WARMUP: SSH, root vegetable extractor, Willie Mays Hays, arm circles, imperial walker, hillbilly, Michael Phelps, down dog, World’s Greatest Stretch
THE THANG: Wilt Chamberlain – 4 sets of 25 reps, with a 50 yard jog in between. Did one of Merkins and one of LBCs. Toe taps, dips, box jump.
One PAX did pull-ups while the others did tempo squats, Carolina dry docks, mountain climbers, or a wall sit.
MARY: circuit of LBCs, Big Boys, and WWIs; flutter kick; Nolan Ryan; Freddie Mercury
ANNOUNCEMENTS: XL (and Trolley) farewell at Nighthawk this Friday, Murph on Memorial Day, Boneathon
COT: For Catholics, yesterday was the feast of St. Joseph the Worker, which is a reminder of the dignity and value of good work. Work that is well-done gives us a sense of satisfaction and accomplishment, which is why I find that my day feels a lot better when it starts with F3. This is also an opportunity to refocus on what we are working on/at and why so that we can make sure our work is intentional and properly directed, which will benefit us and others. And thank you to all of you for supporting and inspiring me up to this point!

DATE: 2023-05-02
AO: Delphi
Q: Battleship
PAX: Ashe, Battleship, Doodles, Flapjack, Hightower, I-Beam, Juneau, Monte Karlo, Nano, Peanuts, Pop Fly, Rambler, Rocket, Zeus FNGs: None
COUNT: 15
WARMUP: Lap around the field, Michael Phelps, quadriceps stretch, downward dog, sun gods, hamstring stretch, Childs pose.
THE THANG: Coupon thrusters (20) followed by 1 lap on the field with coupon: (4 sets) as a team. Burpee-broad jumps length of field (out and back), lunges length of the field (out and back) as a team.
MARY: Tyson push-ups, Russian twists, planks, flutter kicks, bicycles, in-and -outs, duck-duck goose (?) ANNOUNCEMENTS: Dad’s Camp, Apollo Site opening tomorrow, Murph Workout
COT: We all have our frog floats. Build the best dam frog float you can. At some point in your life, you’ll be given a task that you don’t want to do, but if you’re going to do it, do the best you can. Those who take pride in the little tasks will be found worthy of the bigger ones.

DATE: 2023-05-01
AO: Patriot
Q: Major Payne
PAX: Ice Tea, Gherkin, CableGuy, bogey, Jenner, Maguire, Wedding Singer, Booking, Legacy, Lazlo, Lucius, Anchorman, Langston, Big Short FNGs: None
COUNT: 15
WARMUP: SSH, IW, WMH, BWS, LBACs front and rear, Merkins, Fellowship lap

THE THANG:
Station rotation with the following exercises (not in order, but you get the idea). 50 seconds on, 10 seconds off.

1. 60# sandbag over the shoulder lift and drop
2. 80# sandbag deadlift
3. Jump box
4. Chain lift
5. Jump rope
6. Medicine ball toss
7. Coupon curl
8. Battle rope
9. Agility ladder
10. Coupon curl
11. Merkins
12. Goblet squats (45)
13. Jump rope
14. plate static overhead hold (45)
15. Arm spreaders w/ elastic band
16. Burpees
17. Bench dips
18. Plate trap high rows (30)
19. DB triceps kickbacks (10)

Fellowship lap

Another 50 on/10 off station rotation, but with a buddy this time.

1. 60# sandbag over the shoulder lift and drop
2. 80# sandbag deadlift
3. Jump box
4. Coupon curl
5. Jump rope
6. Agility ladder
7. Bench dips

MARY: Flutter kicks (of course!)

ANNOUNCEMENTS: Kudos to the backpackers who made it through a soggy weekend and built some great bonds! Also Dads camp is coming. And F3TheCapital 5 year anniversary is June 17 at The Patriot.

COT: Mental Health Awareness Month is upon us. Note how the first station rotation was as a singleton. It was pretty tough, maybe not as fun. The second round, where you completed it with a buddy was easier and more fun. Whenever we do something with others, it’s better. But too often, we try to navigate life alone, pushing through our struggles all by ourselves. We forget how important it is to reach out to others and how much better we can feel if we can just share those burdens that weigh us down. Take time this month to share your burdens — we all have them. And be there to listen to and help your brothers around you. It means a lot — more than you might realize, to both share your struggles and to receive them. No OYO!

Aye!