Category: Uncategorized

Date: 2023-12-13
AO: apollo
Q: Bluegrass
PAX: Juneau
FNGs: None
COUNT: 2
WARMUP: SSH, legs, OYO
THE THANG:
– Start with 1 lap warm up,
– 20 yards lunges, 20 yards bear crawl, 20 yard lung, 20 yard bear crawl, 20 yard lung – 1 push up, run 10 yards, 2 push ups, run ten yards, 3 push ups…

5 Rounds of:
Punt, run to spot – do work out of kicker,
Pass, run to spot – do work out of passer
Kick – if field goal good – mosey back down the field if not – 15 burpees

MARY: 1 fellowship lap
ANNOUNCEMENTS: none
COT: don’t let little things piss you off. If you’re pissed, go workout and get less pissed so you don’t pass it along. Q came in hot and left feeling good.

Date: 2023-12-07
AO: olympus
Q: Rambler
PAX: Crop Duster, Blue Steel, Ashe, Pole’er, Pop Fly, Peanuts, Doodles, Hightower, Monte Karlo FNGs: None
COUNT: 10
WARMUP: It was glorious. Despite being sick, the Q was in a good mood
THE THANG: Things soured quickly for the Q as the Q had to explain is overly simplified dice game to the PAX. Some PAX just couldn’t understand the rules. Other PAX made an effort, but it wasn’t good enough and the Q’s mood quickly turned cold. Some said the Q became aggressive. They are wrong. And stupid.
MARY: At this point the Q was delirious with rage. Maybe we did some dead star fish. Maybe not. ANNOUNCEMENTS: Shirt Order, 2F event at Blue Steel’s.
COT: Drive towards mission. What are your goals? Are they towards just being/existing? Or are you driving towards something important and meaningful? Are your goals for your work, family, life driving towards something? Or are you just being?

Date: 2023-12-12
AO: freestate
Q: Horshack
PAX: Pigeon, FIFA (F3 The Capital), Winston, Deagle, Cannoli, John Kluge, Dungeon Master, CashOnly, Only Hope, Bluto, Iron Dome FNGs: None
COUNT: 12
WARMUP:
• SSH x 25 IC
• Chinooks x 12 IC forward and reverse / narrow and wide
• Swing Billies x 12 IC
• Alarm Clocks x 12
• Windmills x 12 IC
• Two laps with karaoke on the sides
• Learning to Phelps x 12 IC
• Harry Rockettes x 12 IC
• Walkout Cobra-Kai x 5
• Cherry Pickers x 12 IC

THE THANG:
Playground of Pain x 2 rounds
1. Bear Crawler sets the pace
2. Squats
3. Dips
4. Step Ups
5. Australian Pull Ups

After Rounds
1. Jacobs Ladder 5-4-3-2-1
2. Tennis-i-cides x 2

MARY:
• Box Cutters x 12 Each Way IC
• Reverse crunches x 12 IC
• Leg Lift Rosalitas x 12 IC
• Plank-o-rama IC x 12-12-12-12-12
• Dolly Flutters x 12 IC (legs spread apart) to close

ANNOUNCEMENTS:

State of F3 Nation address – Tuesday Dec 19th at

RSVP to the Facebook Event https://fb.me/e/1zTvlLDE3

It will also go live simultaneously on F3Nation’s Twitter handle (https://twitter.com/F3Nation)

F3 Gear pre-orders close on Dec 19th:

https://f3.mudgear.com/products/f3-the-capital-pre-order-december-2023

Thirsty 3rd Thursday is on December 21st 6:30p at Irish Inn at Glen Echo

Lots of people taking leave over the holidays. Please take a moment to jump on Slack and fill out the Q-SignUps for when you’re able to Q:

https://f3thecapital.slack.com/archives/D046FJAPN30

If you’re not on Slack, here’s the invitation:

https://join.slack.com/t/f3thecapital/shared_invite/zt-28w6x1bf5-EGx0k4ZumrcQGlf7YR3Rbw

Once you’ve Q’d, please take a couple of minutes to post your BackBlast. F3 Nation just surpassed 4,300 weekly workouts on six contininets and are quickly approaching 90,000 participants.

BlackBlasts on Slack are the way F3 Nation collects participation data. It takes a couple of minutes. Here’s the instructional video:

https://www.loom.com/share/705b67bfd30f40ae902fae7a6c1a7421

COT:

As we celebrate Hanukkah this week, then Christmas, and New Years, and the joy that usually accompanies this season, please remember the hostages in Gaza taken by Hamas over two months ago. Let’s also keep the IDF soldiers and the Palestinian civilians in our thoughts and prayers through the holidays.

In a poll taken a day before the October 7th attacks, less than 25% of residents of the Gaza Strip said they would vote for Hamas if given the opportunity, and more than two-thirds said they have little or no trust in the terrorist organization. https://www.arabbarometer.org/media-news/most-gaza-residents-do-not-support-hamas-according-to-poll-conducted-a-day-before-october-7-attacks/

Date: 2023-12-12
AO: thegeneral
Q: Booking
PAX: Lazlo, Shake ‘N’ Bake, Jenner, Hard Knox, Gherkin, Thom Mukri, citrus, Spud, Major Payne, bogey, Toolbox FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Walkers, Michael Phelps, Cherry Pickers, Willy Mays Hayes, Calf Raises
THE THANG: Mosey thru Oak Grove park to 17th street with a nice hill where 6 coupons awaited the PAX. The PAX split into 2 groups with one group performing a coupon exercise while the other group ran to the top of the hill and back. We got in 6 rounds as follows: OH Press
Curls
Squats
Low Rows/ Atlas Shrugs
Calf Raises
Around the worlds

Mosey back to the WL field for some dips and step ups. Finish off with a bear crawl MARY: LBC, Flutters, Toy Soldiers
ANNOUNCEMENTS: Patchouli going away tonight, make America Burpee again in January, Major Payne send off work out on Friday at The Patriot. Prayers for Toolbox’s mother who is having surgery today.
COT: “I can accept failure, everyone fails at something, but I can’t accept not trying”. Michael Jordan- As PAX each time we come to an AO we don’t know what the Q has planned, so we have adopted this mindset already by trying different workouts in the gloom and pushing each other. Continue to apply this mindset in life as we continue to not just grow physically, but also mentally and spiritually.

Date: 2023-12-12
AO: thegeneral
Q: Booking
PAX: Lazlo, Shake ‘N’ Bake, Jenner, Hard Knox, Gherkin, Thom Mukri, citrus, Spud, Major Payne, bogey, Toolbox FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Walkers, Michael Phelps, Cherry Pickers, Willy Mays Hayes, Calf Raises
THE THANG: Mosey thru Oak Grove park to 17th street with a nice hill where 6 coupons awaited the PAX. The PAX split into 2 groups with one group performing a coupon exercise while the other group ran to the top of the hill and back. We got in 6 rounds as follows: OH Press
Curls
Squats
Low Rows/ Atlas Shrugs
Calf Raises
Around the worlds

Mosey back to the WL field for some dips and step ups. Finish off with a bear crawl MARY: LBC, Flutters, Toy Soldiers
ANNOUNCEMENTS: Patchouli going away tonight, make America Burpee again in January, Major Payne send off work out on Friday at The Patriot. Prayers for Toolbox’s mother who is having surgery today.
COT: “I can accept failure, everyone fails at something, but I can’t accept not trying”. Michael Jordan- As PAX each time we come to an AO we don’t know what the Q has planned, so we have adopted this mindset already by trying different workouts in the gloom and pushing each other. Continue to apply this mindset in life as we continue to not just grow physically, but also mentally and spiritually.