Category: Uncategorized

DATE: 2023-01-07
AO: Freestate
Q: Magoo
PAX: Deagle, FIFA, Rough Rider, Horshack, ShowMe, CashOnly, Cannoli, Kodiak, Butter, Winston FNGs: Birdman, Baywatch, Doubtfire
COUNT: 13
WARMUP: Abe Vigoda, lunge twist, SSH, narrow squats, Donkey Kick THE THANG: 8 x 8 rounds of tabata with:
Shoulder Press / Caterpillar Merkin
KB swing / Mountain climber
Floor to Ceiling / Jump shot squats
Blockie / Stiff-arm Pull-over
Dairy Maid / Heismans
Merkin Mania
Break Dancers / Sumo Stamps

MARY: Ring-of-fire leg pushdowns
ANNOUNCEMENTS: Yes. Lots.
COT: Life is fragile. Hold you children close.

DATE: 2023-01-06
AO: Farm
Q: Faceplant
PAX: Infinity, Chile, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP: SSH, Air Squats, Arm circles, Michael Phelps, Down Dog, Run around Fields
THE THANG: Dora style work-out with partner. One partner runs and the other works on the assigned exercise and they swap until the number of reps is complete. Phase 1: Run from side of field to far soccer goalie box line and back. Do 100 merkins total
Phase 2: Karaoke from side of field to far soccer goalie box line and back. Do 200 Big Boy Sit-ups
Phase 3: Skip with high jump from side of field to near soccer goalie box line and back. Do 300 Crunches

Bear crawl to 50 yard line and crawl bear back. Pack holds plank until complete MARY: Round robin style with the pack choosing exercises.
Penguin crunches, American hammers, Flutter kicks, Nolan Ryans 2-minute stretch
ANNOUNCEMENTS: Work-out Saturday at 7am

DATE: 2023-01-06
AO: Horizon-Ao
Q: Kodiak
PAX: Poe, Disco, Mr Haand, 3 mile, Gherkin, Median, Magoo, Yardbird FNGs: @attache
COUNT: 10
WARMUP: SSH, MP, IW, WMH, Don Quixote, Down Dog, Stretch
THE THANG: The theme of the workout is tackling all of your least favorite things. This workout was going to be comprised of some of the Q’s least favorite F3 exercises. So, we started with a set of burpees followed by a run up 35th Street to Minor’s Hill (the highest point in Arlington) with stops for exercises along the way. At Minor’s hill, we did another set of burpees and a set of dips. Each pax selected his least favorite exercise, resulting in sets of break dancers, typewriter merkins and others. Following these 10 sets, the pax Ricky Bobbied back down to the AO with intermittent stops for squats and merkins. The pax completed their return to the starting circle with a bear crawl. MARY: Never surrenders, WW2 and flutter kick
ANNOUNCEMENTS: Sign up for the GoRuck! Magoo is celebrating 37 years of marriage to the same woman without being murdered in his sleep.
COT: Sometimes, we let the unpleasant tasks linger. Don’t let them. Go tackle your challenges!

DATE: 2023-01-06
AO: Sparta
Q: Hightower
PAX: Iron Eagle, MileHigh, Pop Fly, Zeus, Doodles, Gadget, Jenner, Horshack, Maj. Payne FNGs: None
COUNT: 10
WARMUP:
SSH, Frankenstein march, slow lunge walk, down dog & cobra Kai. Then Fellowship Ricky Bobbie carrying 20# med ball around WSHS. THE THANG:
Arrive at stone theatre: High knee step ups & Derkins. Continue Ricky Bobbie with med ball down to track, then 1 lap around.
Line up on goal line, spread 2 med balls out. PAX bear crawl 10 yds, then pass med ball. Continue full length of field and back.
Back on goal line, walk lunge 20 yds while 2 PAX reverse toss med ball. Continue full length of field and back.
All PAX hold high plank. 1 at a time, PAX reverse toss 20# med ball over goal post.

MARY:
Ring of Fire mix of Mary.

ANNOUNCEMENTS:
3F component for GTE: Donovan & Bank to support Special Forces transition after their service is done. GTE 35 sign up!

COT:
2 years ago, the US Capital attack
Brighter note, 12 years ago this week F3 launched first AO in Charlotte, NC. Capital region turning 5 years this year. Great time to reflect on how each of you has been positively changed since finding F3. Challenge this year is to find others guys that need the same n their lives.

DATE: 2023-01-06
AO: Patriot
Q: Lazlo
PAX: Lucius, bogey, citrus, Patchouli, My Space, Shake ‘N’ Bake, Old Bay, Jag, CableGuy, Sunshine, Sloth, Smokey, Flipper, Maguire, Boiler, Big Short, 2 percent, Mackerel, Passport, Wallace, Buddy – F3ATX FNGs: None
COUNT: 22
The Q is attempting to keep up with the AMBAB January challenge and wanted a little help this morning. Fortunately 21 PAX were there to pick him up. It wasn’t clear if the Route 66 warm up was popular or not. There was a little mumblechatter but I think it might have been just compliments. We also tried a game of chance. There was a group that seemed to be on an amazing stretch of luck beating the 50/50 odds. Probably thanks to having an actual professional at turning 50/50 in your favor @myspace. Overall, count 111 burpees plus whatever you did during evens/odds (45 for the Q, I believe, who made up for the other side of those odds with the help of @2 percent.

WARMUP: SSH, Route 66 (mosey around campus with occasional burpee stops, starting with 1 and adding 1 per stop up to 11, total burpee count: 66), Willie Mays Hayes, cherry pickers, Michael Phelps, downward dog.

THE THANG:
Part 1, just Dora. But with tick tock burpees before starting each set. PAX held plank to start each round together. Each pair did 50 total burpees and 100 merkins, then 40 burpees and 200 BWS. The Q cut this off so we’d have time for…

Part 2: Odds and Evens. Starting in a pair, PAX shot odds/evens. If the total was odd, PAX do 5 burpees each and shoot again. If even, PAX can progress by bear crawling 10 yards. But then must find a new partner before shooting again. Repeato until all PAX make it across the field.

MARY: flutter kicks, toy soldiers, dirty dogs

ANNOUNCEMENTS: GTE coming up, get registered, it’s the hardest part

COT: Small acts of kindness cost almost nothing in time and effort, make a big difference, yet we often don’t take the opportunity to do them and ironically, especially with the ones we love. Simply engaging when being engaged shows that person that they matter to you.