Category: Uncategorized

Date: 2023-11-14
AO: atlantis
Q: Infinity
PAX: Tim Leahy (Forceps), True North
FNGs: None
COUNT: 3
WarmUp: Rockettes, IWs, Beet Pickers, Don Quixotes, and LBACs.

The Thang: 21, 18, 15, 12, and 9 reps of the following, with resistance bands: Deadlifts
Merkins
Bent over rows
Squats
Shoulder press
Bicep curls
Thrusters
Calf Raises

Mary: AH’s, Side Crunches, Starfish Crunches, Sweat Angels, Penguin Crunches, and Glute Bridges.

Announcements: Forceps will take the Q next week.

CoT: I heard a good quote at the Veterans Day program at Chantilly HS last Friday. It’s by Churchill: ‘It’s not enough that we do our best; sometimes we have to do what’s required’

Date: 2023-11-14
AO: thegeneral
Q: citrus , Lazlo, SubPrime, Toolbox, Spud, Hard Knox, Jenner, Defiance PAX: citrus
FNGs: None
COUNT: 8
The PAX rotated the Q today, using various ~5 minute songs as the timer (lost to the history of a free Slack workspace is the reason this is called “7 minute beatdowns”, not “5 minute beatdowns”). No breaks – when a new song started, we went straight into the next beatdown.

Also, Slackblast requires at least one PAX. So wtv.

It only occurred to YHC late last night that more than 7 people might possibly show up, so this playlist was a desperate grab. https://open.spotify.com/playlist/7c4HaeQA4vttP212lNvXWs?si=b0a57c7351e94e0e

WARMUP:
SONG 1 (@citrus)
Mosey, WMH, cherry pickers, mosey

THE THANG:
SONG 2 (@toolbox)
Bear crawl 10 yards, 1 merkin
Bear crawl 10 yards, 2 merkins
Bear crawl 10 yards, 4 merkins
…
Bear crawl 10 yards, 32 merkins
Lunge 10 yards, 1 squat
…
Lunge 10 yards, 32 squats

SONG 3 (@jenner)
7x, 5x, 3x, 2x: 1 armed decline merkins; decline mountain climbers 7x, 5x, 3x, 2x: 1 arm dips; 1 leg step ups

SONG 4 (@lazlo)
“Stairway to Seven”
Run lap up the stairs, across the landing, down the stairs
At the top do 1 burpee, and increase by 1 burpee each lap

SONG 5 (@defiance)
Suicides to 10/20/30 with end zone dance
Sprint suicides + ?? end zone dance
High knees + V-ups for end zone dance

SONG 6 (@spud)
Flutter kicks
Gas pumpers
LBCs
Penguins
(plus 3 other Mary exercises)

SONG 7 (@subprime)
1 PAX is the timer doing pull-ups
3 PAX hold peoples’ chair
4 PAX hold plank
Count total pull-ups

SONG 8 (@hard_knox)
Sharks and minnows
Tuck jumps to exhaustion

SONG 9 (@citrus)
Motivators

MARY: See SONG 6

ANNOUNCEMENTS: 5ks galore

COT: 67 seconds of quiet contemplation on what each PAX will accomplish today. 67 = total # of pull-ups

Date: 2023-11-13
AO: thepatriot
Q: citrus
PAX: Lazlo, Strange Brew, 2 percent, Spud, My Space, Jag, Roadkill, bogey, Vila, Lucius, Wedding Singer, Legacy, Boardwalk, Booking, Pilsbury, Hobbyhorse, CableGuy, Popeye, Overthrow, Ice Tea, Big Short FNGs: None
COUNT: 23
T-claps (whatever those are) to @yardsale for inspiring this beatdown. And by “inspire”, YHC means half of it is literally what @yardsale Q’d last week. The other half is 100% original recipe.

WARMUP: SSH, WMH, root vegetable extractors, side planks, donkey kicks, down dog

THE THANG:
In groups of 4, with 2 partners moving and 2 exercising, complete the following rounds:

ROUND 1 (4x):
Move: Murder bunny to 20 and Bunny murder back
Exercise: Shoulder press

ROUND 2 (3x):
Move: Rifle carry to 40 and back
Exercise: Coupon swings

ROUND 3 (2x):
Move: Farmer’s carry to other goal line and back
Exercise: Chest press

ROUND 4 (1x):
Move: Bear crawl coupon drag to 20 and crawl bear back
Exercise: Bent over row

MARY: Flutter kicks, LBCs, penguins, Nolan Ryans (@citrus edition)

ANNOUNCEMENTS: 5k at #ignite on 11/19 (https://runsignup.com/Race/VA/FallsChurch/SpendYourself5k) and 5k turkey trot on 11/23 (https://arlingtonvaturkeytrot.org)

COT: Shout out to those who attended #thegrunt this past weekend to honor our veterans. If you haven’t attended a CSAUP yet, pick one and post. Support a cause, meet some PAX who don’t post at your normal AO, or just step outside your comfort zone. Worst case, you lose a pint of blood (thanks, @jag).

Date: 2023-11-13
AO: horizon-ao
Q: Gherkin
PAX: Magoo, Attache’, Disco, Fish Fry, 3 mile, sticks, Mr Haand, Kodiak, vplaxico, Gherkin, Purple Rain, Classified, Yardbird FNGs: None
COUNT: 14
WARMUP:
SSH, IWs, cherry pickers, Wiley Mays Hays, down dog, worlds greatest stretch, OYO THE THANG:
Bearmuda Triangle
Triangle with points about 30 yards apart. PAX start on one point of the triangle, perform a set of exercises and bear crawl to the next point, where more of the same exercises are performed and repeat for third point with more of the same exercise. Bear crawl back to the first point and start again with a different exercise. Merkins 20, 30, 20
Squats 30, 40, 30
Burpees 15, 20,15
Bonnie Blairs 20, 26, 20
Shoulder Taps (IC) 20, 25, 20
Bobby Hurley 20, 30, 20

MARY:
Flutter kicks, LBCs
ANNOUNCEMENTS:
Trifecta will need surgery. Reach out to him.
COT:
We see the most improvement (in workouts, at work, or when doing anything hard in general) when we get to the point where we want to quit but don’t. Push through and get er done. But also remember, that your F3 brothers are always here for you.

Date: 2023-11-11
AO: thegrunt
Q: Pop Fly , El Niño, CableGuy, Hightower, Rambler, Battleship
PAX: 2 percent, Doodles, Deagle, Horshack, Redrum (F3 Blue Ridge), Katniss, Jenner, Winston, FIFA, Shake ‘N’ Bake, Cannoli, Yard Sale, Peanuts, Stewie, Chasqui, Bone, Boardwalk, Rocket, Obadiah, Popeyes, Roadkill, Grease Monkey, CableGuy, citrus, Booking, Glee, Lazlo, Infinity, Squatter, Nano, Cyclops, Big Ben, Van Damme, Park Place, Rough, Messi, Candyman FNGs: 7 Cyclops, Big Ben, Van Damme, Park Place, Rough, Messi, Candyman COUNT: 42
WARMUP:
The Grunt started on time at 0700. PAX learned the history of Veterans Day. SSH, WMHs, Mike Phelps, Squats, Merkins. 2 Laps up the Lincoln Steps.

THE THANG:
The Q then turned over the Q to El Nino and a mosey over to the Vietnam Memorial. El Nino led a proper beatdown and shared a great story about his connection to Vietnam.

The PAX returned to the Lincoln Memorial where Rambler took over. The PAX rejoiced with Jump Squats

>From there, Battleship led the Pax to the Korean Memorial and led a proper beatdown and shared the story of the first African American pilot in the US Navy.

The PAX returned to the Lincoln Memorial where Rambler took over. The PAX rejoiced with Jump Squats

Hightower took over and led the PAX on a Ricky Bobby to the WW2 Memorial. After a brief run in with the Park Police, Hightower led a proper beatdown and shared a story about what, as a Filipino American, what WW2 meant to him.

>From there, Cable Guy took over and led the PAX to the Washington Memorial. Shoulder Taps and Mountain Climbers where done until everyone was happy. This was followed straight, no chaser, but a 5 hand release merkin ring of fire challenge. Some of the PAX can fly.

The PAX ran back to the Lincoln Memorial where a few more exercises were completed to round out the day. Words were shared.

We ended on time right at 0900. You are welcome.

ANNOUNCEMENTS: Ignite, Clothing Drive, Fairfax County Walk

COT: The Nantan led the pax in a moment of silence.