Category: Uncategorized

Date: 2023-11-15
AO: potomac-rising
Q: FIFA
PAX: Baguette, John Kluge, Promoter, Radar
FNGs: 1 Radar
COUNT: 5
WARMUP:
20 SSH IC
15 imperial walkers IC
8 squats jumps SC OMQ
10 HR merkins IC
10 Cherry pickers IC

THE THANG:
Round 1
Circle up. 1 pax in center does 10 cleans WC then 10 SC merkins then 10 taint scrapers WC

All other PAX do AMRAP merkins until center pax is complete

new pax in center, outside pax do squats

new pax in center, outside pax do LBCs

new pax in center, outside pax do low plank

new pax in center, outside pax do SSH

Mosey the blacktop

Round 2
Center pax does 10 blockies, then 10 squats, then 20 curls

Outside pax, plank jacks

New pax in center, outside pax high knees

New pax in center, outside pax low plank

new pax in center, outside pax do squats

New pax in center, outside pax SSH

Mosey the blacktop

Round 3 (speed round)
Center pax does 25 SC overhead press

Outside pax do burpees

Repeat until all pax have been in center

MARY:
10 big boy sit-ups
12 scissors
12 freddie merkury
10 dying crab cockroach
10 leg lift Rosalina’s
Protractor
Plank o Rama w/ shoulder taps in center

ANNOUNCEMENTS:
Welcome FNG Radar.

Following wed (before Thanksgiving) beatdown is on and most will be here for it

COT:

Date: 2023-11-15
AO: thepatriot
Q: Lucius
PAX: Boardwalk, Bodett, bogey, CableGuy, Coconuts, Ice Tea, Lazlo, Overthrow, Shake ‘N’ Bake, Strange Brew, Vila, Wedding Singer FNGs: None
COUNT: 13
WARMUP:
SSH; Cherry Pickers; Imperial Walkers; LBACs; Michael Phelps; Downward Dog; World’s Greatest (TM) Stretch; Cobra Kai; Child’s Pose; Moroccan Night Clubs; Mosey to Car for Another CinderBlock.

THE THANG:
PAX partnered up for a Long Walk/Jump Squat Ladder. One partner Farmer-Carried two coupons around the football field, while the other performed a Jump Squat Ladder (10 Merkins in end zone, 10 Jump Squats on the 10 yard line; 10 and 20 on the 20; 10 and 30 on the 30, and 10 and 40 on the 40). Flip flop, then rise and repeat. Some PAX performed a Rifle Carry instead of a Farmer’s Carry on the second trip around the field.

PAX performed a lap around the track, comprising Bear Crawls, Lunge Steps, Forward Mosey, Mosey Backwards, and Bear Crawls. Wall Sit; 10x Chicken Peckers; 10x Bricklayer Merkins.

MARY:
75x LBCs; Toy Soldiers; Sweet Carolines.

ANNOUNCEMENTS:
F3 is ruining several 5Ks. Check Slack for details.

COT:
Don’t let each other be “Sunshine Patriots” — those only willing to show up when things are good and the weather nice. Posting becomes more important when times are tough, schedules full, the weather sucks, and end-of-the-year stress increases. YHC has appreciated the encouragement and accountability offered by his peers at the Patriot. Keep posting. And keep encouraging each other.

Date: 2023-11-15
AO: theaerie
Q: Lonestar
PAX: Stewie, Rocketman
FNGs: None
COUNT: 3
WARMUP: Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees

THE THANG:
Goal line – 5 burpees
10 yd line – 5 burpees + 10 merkins
20yd line – 5 burpees + 10 merkins + 20 thrusters
30 yr line – above + 30 Mt climbers
40 yd line – above + 40 squats
50 yd line – above + 50 big boys

MARY:
ANNOUNCEMENTS:
COT:

Date: 2023-11-13
AO: acropolis
Q: Obadiah
PAX: Hightower, Battleship, Monk, Rambler, Peanuts
FNGs: None
COUNT: 6
WARMUP: lap, squats, ssh, WMH, arm circles, imperial walkers, down dog, WGS THE THANG:

Partner A runs a lap (400m)

Partner B commences the workout with the block with a murder bunny out to each segment and rifle carry back to goal line.

5 yards = 5 blockies
10 yds = WW3
15 yds = 15 thrusters
20 yds = 20 merkins
25 yds = 25 windshield wipers
30 yds = 30 curls

Partner A takes over at wherever Partner B is at in the workout and switching continues.

30 min goal is NLT 4 rounds.

MARY: ran out of time
ANNOUNCEMENTS: Ramble on in December along with coat drive
COT: 1 Peter 5:5 “Clothe yourselves in humility…”. Pride is our default setting. Think less of ourselves, show honor, give up our choice seats and personal comfort freely.

Date: 2023-11-14
AO: freestate
Q: Horshack
PAX: FIFA, Dungeon Master, Cannoli, CashOnly, Deagle, Winston, Butter, Mumford, Iron Dome, Lefty FNGs: None
COUNT: 11
Warm Up: 27 reps each for the 27M people who are trafficked at any one time worldwide. • 27 SSH
• 27 Little Baby Arm Circles
• 27 Goofballs (climb an imaginary ladder)
• 27 Copperhead Squats (3 count down, up on count)
The Thang: Partner workout. 1 PAX does reps while the other runs out and back. Pick up the 6 after each exercise before continuing to the next one.
• 500 reps for the 500 square foot building F3 Muletown helped rehab. This will be used for emergency placement of girls removed from sex trafficking.
• 500 LBCs
• 250 Coupon Curls (coupon touches legs at the bottom and chest at the top) • 150 Bobby Hurleys (jump shot and touch ground)
• 100 Hand Release Merkins
• 25 Blockees (burpee with a coupon in your hand)

Mary: 1 in 5 victims of sex trafficking are children. 5 ab exercises for 1 minute each • 1-minute high plank
• 1-minute Freddie Mercuries
• 1-minute Low Flutter Kicks
• 1-minute High Flutter Kicks
• 1-minute Low Plank

ANNOUNCEMENTS:
• Thirsty F3rd Thursday this week! 6:30p at Irish Inn at Glen Echo

COT: Today’s workout is to celebrate the work of the HIMs in F3 Muletown. A local non-profit needed assistance rebuilding part of their property to help save more victims from sex trafficking. F3 Muletown partnered with the F3 Foundation to raise the money needed for the project and the PAX went to work fixing it up! Together with Muletown, today’s beatdown was brought to you by The F3 Foundation. The foundation is the charitable arm of F3 to support the mission and fund grants for regions of the nation. The annual Accelerate Campaign is the way to fund more projects like the one in F3 Muletown (Columbia, TN) that inspired the beatdown today. They raised funds and received a matching donation from the foundation to rehab a 500 square foot building to help victims of sex trafficking in partnership with a local non-profit. Help F3 reach more sad clowns and increase community impact opportunities like this by donating to the campaign.