Category: Uncategorized

DATE: 2023-04-10
AO: Horizon-Ao
Q: Lazlo
PAX: Mr Haand, Purple Rain, 3 mile, Gherkin, Disco, Kodiak, Magoo, 2 percent FNGs: Attache
COUNT: 10
One of the beautiful things about F3 is that you never really know what you’re showing up for. It was too chilly for April, it was a day when schools were out, it was the day after Easter and spring break, but still 10 HIMs made it out in the gloom this morning. And quite possibly regretted it. Not because of the beatdown, but the mental anguish of listening to one-hit-wonders from the 80’s and 90’s. And who knew @gherkin was a pop trivia whiz. I’ll take him and @cable guy on my team for trivia night next chance I get.

WARMUP: SSH, copperhead squats, imperial walkers, cherry pickers (aka root vegetable extractor), michael phelps, moroccan night club, downward dog, fellowship lap

THE THANG: The PAX did a series of one-hit-wonder-themed exercises, each for two minutes. Bonus points (there were no actual bonuses) for naming the band, and double points for naming any other song they wrote. The routine: 1. “Jump Around” (House of Pain): Bobby Hurleys )
2. “Kung Fu Fighting” (Carl Douglas): Nolan Ryans (1 minute per side) 3. “Somebody’s Watching Me” (Rockwell): Monkey Humpers
4. “Don’t Worry Be Happy” (Bobby McFerrin): calf raises
5. “Unbelievable” (EMF): no-cheat merkins
6. “Cotton Eye Joe” (Rednex): Hillbillies
7. “Runaway Train” (Soul Asylum): bear crawl
8. “I Touch Myself” (Divinyls): WWIs
9. “Maniac” (Michael Sembello): High knees
10. “Da Butt” (E.U.): J-Lo’s
11. “You Spin Me Round (Like a Record)” (Dead or Alive): alternating Gorilla Walk 12. “Toy Soldiers” (Martika): duh
13. “I Know What Boys Like” (The Waitresses): burpees

MARY: ran out of time

ANNOUNCEMENTS: Boneathon, Murph

COT: Take time to appreciate the present, the people around you, and the time you have together. This might be your one hit wonder.

DATE: 2023-04-10
AO: Memorial-Murph-Wod
Q: Hightower
PAX: Doodles, Peanuts, Battleship, Zeus
FNGs: None
COUNT: 5
WARMUP:
SSH, static lunge, WMH, down dog on tire, more stretches

THE THANG:
1/2 mile run
8 rounds: 5-10-15
5 pull ups
10 merkins
15 air squats
1/2 mile run

MARY:
Ring of fire round of Core exercises

ANNOUNCEMENTS:
KingsTown soft launch coming Juneau & BlueGrass

COT:
Happy Easter, god bless you all.

DATE: 2023-04-10
AO: Farm
Q: Infinity
PAX: Matthew – Running Man
FNGs: None
COUNT: 2
Warm up: Don Quixotes, Beet Pickers, WMHs, Michael Phelps, and Grady Corns.

The Thang:
11’s: Complete 1 and 10, then 2 and 9, etc reps of the following, with a 30m run in between. Coupon blocks are on the near end and resistance bands (RB) are on the far end of the 30m run: – Goblet Squats and RB Merkins
– Thrusters and RB Curls
– Blockees and RB Shoulder Press

Announcements: We are planning to do our semi-annual road cleanup in two weeks on Earth Day, April 22nd (Saturday) at 0730.

CoT: “Belief isn’t simply a thing for fair times and bright days. What is belief—what is faith—if you don’t continue in it after failure? Anyone can believe in someone, or something, that always succeeds, but failure, now, that is hard to believe in, certainly and truly. Difficult enough to have value.” – Brandon Sanderson, Mistborn: The Final Empire

DATE: 2023-04-08
AO: Farm
Q: Matthew – Running Man
PAX: Infinity
FNGs: Buzzzzzz
COUNT: 3
WARMUP
Itty bitty arm circles
beet pickers
Willy Mays Hayes
Calf raises
Calf stretches
Mosey around the soccer fields

THE THANG
Squats while: each person does 10 burpees (X2)
LBCs while: each person sprints across the field (X2)
Mericans while: each person does 10 Bonnie Blairs
SSH while: each person does 10 crunchy frogs
Shoulder taps while: each person bear crawls forward and back halfway across the field Sit ups while: each person lunge walks forward and back halfway across the field Glute bridges while: each person does 20 SSH

MARY
Box cutters
American hammers
J-Los

COT
I’m reading the book A Man of Iron about Grover Cleveland. I’m learning that there are a lot of things about a lot people and events that I don’t know much about. So far in the book I admire that Cleveland stuck to his principles, even vetoing legislation written by house and Senate of his same party. He didn’t have many political friends because of that. I encourage us to learn about something we don’t know much about.

DATE: 2023-04-07
AO: Sparta
Q: Hightower
PAX: Bluegrass, Monk, Nano, Zeus, Battleship
FNGs: None
COUNT: 6
WARMUP:
SSH, Imperial Walkers, WMH’s, Michael Phelps, Down Dog, to Cobra Kai. On goal line
High knee skips to 20 yards and back
Karaoke to 20 & back
Butt kickers to 20, high knees back

THE THANG:
6 stations: (15 count) dead lift sand bag, SSH, curl block, merkins, med ball slam, Good Morning Shuttle run: 20, 40, 60, then end zone
6 stations: battle rope pull sand bag, squat thrust med ball, merkins, press block, burpees, air squats Shuttle run: 50, then end zone
Battle rope pull: Do as I say, Not as I do
Each pax get 1 last pull, calls out group exercise

MARY:
Flutter kicks & Big Boy with twist

ANNOUNCEMENTS:
Kingstown soft launch: BlueGrass & Juneau- Mon & Weds
Murph Prep Mon’s at George Mason Fairfax
Shoutout for Nano stepping up as our new Nan’tan. Prayers for him and the new SLT guiding our region.

COT:
Pulling sandbag tough, but we all did it. It’s what we all need, Grit, toughness to make it through the dips in life. Then we get to celebrate the highs in life better. Keep pushing your toughness, your grit to be better fathers, brothers, son and leader to your family and community.