Category: Uncategorized

Date: 2023-11-18
AO: thesandlot
Q: Legacy
PAX: Magoo, Heiress, Kitty Hawk
FNGs: None
COUNT: 4
WARMUP: SSH, Imp Walk, Hill Billy, Phelps, RVE, DownDog, WGS
THE THANG: Throw Medicine Balls down the field, switch each time. Next, rounds of 1 Burpee, 2 Bonne Blair, 3 Merkins, 4 Bobby Hurleys, then run down the field; the switch to a session of 2 4-count Shoulder Taps, then 3 4 count Mountain Climbers, and run have the field, then a session of BET YOUR MEDICINCE BALL THROW–you must pay one burpee to throw, then you make a bet of a body weight exercise, For example, YHC’s first best was 10 merkins…FAIL (so YHC paid 20 merkins). Various PAX did well and there’s no need to get into the specifics of who failed twice and all of that. It was fun for the whole family. MARY:
ANNOUNCEMENTS: FC 5k, Arlington Turkey Trot
COT: Be mindful of holiday stress! Don’t require perfection! SYITG!

Date: 2023-11-18
AO: olympus
Q: Yard Sale
PAX: Peanuts, Pop Fly, Obadiah, Rollingstone, Popeyes, Roddick, Ashe, Monk FNGs: None
COUNT: 9
WARMUP: : YES
THE THANG:

Run around Braddock Lake. Performed Dips, Decline Merkins, and Bearcrawls for 30 ft elevation. Played Ultimate Frisbee in flat windy area. Ran back to school.

MARY:
LBCs, World War II’s, Flutter Kicks, Pickle Pointers, Break Dancers, High Plank hold and jump around circle. ANNOUNCEMENTS: Rambler’s 40 Miler on December 2nd.

COT:
Gave thanks to F3. Giggling with men in group! Teehee

Date: 2023-11-18
AO: thefarm
Q: Sparky
PAX: Infinity, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP: ssh, imperial walkers, Michael Phelps, neck stretch, calf stretch THE THANG: 2 rounds
Sumo squats
Merkins
Overhead press
Kneel ups
Elevated glute bridges
Y stretch

Bird dogs
Archer push-ups
Reverse lunge
Suzanne Sommers

MARY:
Plank
ANNOUNCEMENTS:
COT:
“Even if you’re on the right track, you’ll get run over if you just sit there. “. Will Rogers

Put thoughts into action.

Date: 2023-11-17
AO: thepatriot
Q: Smokey , Legacy
PAX: Major Payne, Defiance, Boardwalk, citrus, Fish Fry, 2 percent, Big Short, Anchorman, Roadkill, bogey, Booking, Coconuts, Ice Tea, Lucius, Strange Brew, Jazz hands, Hobbyhorse, Vila, Overthrow, Jag, Popeye, CableGuy, Jazz Hands–already in Slack! FNGs: 1 Jazz Hands–already in Slack!
COUNT: 24
Okay, first of all, there were more PAX at this beatdown than guests who came from my side at my wedding.
WARMUP: SSH, Imperial Walker, Hill Billy, Root Vegetable Extractor, Michael Phelps, Moroccan Nightclub, Downward Dog, Cobra Kai, Worlds Greatest Stretch
THE THANG: Double fellowship lap (slow), then line up on goal line–run 4x striders to the 50 yardline and then back. 6 x 400 meters work out. Break into teams of 4, each team constituted a flight for 6 x 400 meter at a hard, but smart pace. Teams completed these and then did a recovery lap slow. MARY: Flutters, In Cadence (50x)
ANNOUNCEMENTS: FC 5K Sunday, with a pre-run ED Arlington Turkey Trot, Rambler County Ramble Dec. 2 (see channel)
COT: It is Co-Q Smokey’s 1 year anniversary of doing F3. He remembers one early workout with murder bunnys in which the coupon disintegrated. Once you hit double respect, perhaps some folks will treat you differently. Maybe they will push you aside. Don’t accept that. His last year in Federal service was his most productive. At the Patriot, we say “double respect!”

Date: 2023-11-17
AO: horizon-ao
Q: 3 mile , 3 mile
PAX: Katniss, Magoo, Poe, Classified, Gherkin, Kodiak, Disco, sticks, vplaxico FNGs: None
COUNT: 10
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, world’s greatest stretch, 30 seconds OYO THE THANG:
Billy Madison – add 11 reps of exercise for each grade
Grade K – SSH, 1 – merkins, 2 – squats, 3 – LBCs, 4 – calf raises, 5 – one legged deadlifts, 6 – j los, 7 – imp walkers 8 jumps squats 9 burpees. PAX didn’t graduate unfortunately. MARY: Flutter kicks 26
ANNOUNCEMENTS: 5ks
COT: My oldest son turned 11 yesterday, which means I’ve been a dad for 11 years. It’s been such an amazing experience, one I’ve learned so much from and hope I can continue to approach with curiosity, presence and love. Grateful to be a dad and among dad’s to help each other on the journey