Category: Uncategorized

Date: 2023-11-06
AO: thepatriot
Q: Wedding Singer
PAX: Hobbyhorse, Popeye, Booking, Ice Tea, Defiance, Coconuts, Shake ‘N’ Bake, Legacy, Roadkill, Spud, My Space, Major Payne, Lucius, bogey, citrus, Lazlo, Vila, Strange Brew, Smokey, Bodett FNGs: None
COUNT: 21
WARMUP:
SSH, Michael Phelps, Imperial Walker, Hillbillies, Arm Circles, WMH, Cherry Picker, Downward Dog, Worlds Greatest Stretch

THE THANG: Pax broke into four groups
Mosey to arena, quick break for 5 burpees
Rotate through Step Ups, Dips, Squat, and lap (timer)

Mosey to George Mason median, quick break for 5 burpees
Rotate through Big Boi Sit-ups, Flutter Kicks, Shoulder Taps, Bear Crawl to the 3 trees and run back (timer)

Mosey to Augustine Roofing parking lot (listen to the Respect contingent reflect on what used to be in that space) 5 burpees
Ring of Fire – 5 push ups each / plank
20 Squats

Mosey back to stadium (1.75 miles of running total)

MARY:
IBC, Freddy Mercuries, bridges, side plank leg lifts, dirty dog, donkey kick, bird dog, Superman, flutter kicks

ANNOUNCEMENTS:
Grunt November 11

COT:
Make sure to sign up to Q. No expertise, or even skill, necessary. You give a lot, and you get a lot out of it. Especially if you are new to F3, consider pairing up with someone to Co-Q.

Date: 2023-11-06
AO: thefarm
Q: Firehead
PAX: Infinity, Matthew – Running Man, IKEA, Kaboom, Sparky, Chile, Firehead, Moneyball, Lumbergh FNGs: None
COUNT: 9
WARMUP:
Arm Circles
Don Quixotes
Hillbillies

THE THANG:
Escalator:
Start with first exercise (Flying Squirrel), then Sprint across field, then mosey back.
Do first exercise (Flying Squirrel), then add second exercise (Merkin), Sprint and Mosey. Repeat adding new exercise on each round. (Sprint + Mosey to just Mosey as necessary)

Flying Squirrels X 5
Merkins x 10
Bonny Blairs x 15
Dips x 20
Shoulder Taps x 25
Squats x 30
SSH x 35

MARY:
LBC
Low-Plank Peter Parker
Protractor
Flutter Kicks
Rosalita variant

ANNOUNCEMENTS:
Grunt on Saturday (Nov 11 at Lincoln Memorial). Infinity will help run a carpool (address will be posted)

COT:
“When you want to help people, you tell them the truth. When you want to help yourself, you tell them what they want to hear.” – Thomas Sowell

“Tell yourself the truth, If someone calls you f fat, they may be bullying but you may be f fat. Someone calls you dumb, it may be mean, but you may be f dumb. Its life man. Take it for what it’s worth and change it.” -David Goggins

It is better to tell the truth to make yourself and others better.

Date: 2023-10-31
AO: atlantis
Q: Deflator
PAX: Infinity, Smokey
FNGs: None
COUNT: 3
WARMUP: Halloween themed such as pumpkin pickets, scarecrow circles, thriller burpees, friday the 13th merkins.
THE THANG: mosey to the stadium, do decreasing reps of the following set of exercises: merkins, burpees, squats, mountain climbers. Reps were 10 ea to 1 ea, and in between each exercises PAX had to climb the stairs and ring the doorbell buzzer that the Q kept moving around. MARY: yes, yes we did.
ANNOUNCEMENTS: The Grunt.
COT: be safe out there!

Date: 2023-10-26
AO: olympus
Q: Crop Duster
PAX: Nano, Blue Steel, Obadiah, Peanuts, Hightower, Monk, Ashe, Glee, Rollingstone FNGs: None
COUNT: 10
WARM UP:

Side straddle hops
Willy mays hays
Michael Phelps
Foot to hand stretch
Arm circles
Rockettes
50 yd run
50 yd Butt kicks
50 yd Karyoke
50 yd High knees

THE THANG:

Shoe size – merkins
Age – sit up with coupon
50 yd run
50 yd backward run
Shoe size – squat with coupon
Age – plank seconds
Shoe size – murder bunny in yards / rifle carry to bench at 50 yd line Age – dips on bench at 50yd line
Shoe size – lunges with coupon/rifle carry to goal line
Shoe size – super man
Age – curls with coupon
50 yd run
50 yd backward run
Shoe size – burpee
Age – flutter kicks
Shoe size – shoulder tap Merkin
Age – crunches

MARY: Yes

Date: 2023-11-04
AO: thesandlot
Q: CableGuy
PAX: Booking, Spud, Boardwalk, Lazlo
FNGs: None
COUNT: 5
Warmup: SSH, Hillbilly, Arm Circles, Cherry Picker, WM Hayes, Down Dog, Cobra Kai

Thang: The JG. Run three minutes, stop and do 20 squats, 5 burpees, 20 merkins, for 10 rounds.

Mary: None

COT: Fresh out. Thanks for being here and enjoy this beautiful day!