Category: Uncategorized

Date: 2023-10-10
AO: thegeneral
Q: Lazlo
PAX: Jenner, citrus, Spud, bogey, Hard Knox
FNGs: None
COUNT: 6
The Q promised fun and games today, which started with everyone’s favorites: the coupon mosey, and the coupon fence liftover. But wait. It got better.

WARMUP: SSH, Imperial walkers, hillbillies, cherry pickers, Michael Phelps, down dog, worlds greatest

THE THANG:
THANG 1: catch me if you can. 1) Bernie vs 3 blockees then run 2) murder bunny vs 5 Bonnie Blair’s (hard way) then bear crawl 3) rifle carry vs 3 no cheat merkins then run

THANG 2: the return of blind bear bingo. The PAX line up on the goal line, close their eyes, bear crawl, and try to stop on a specific yard line. Penalty is 1 burpees per yard of error. It gets progressively harder. First goal is 10 yards. Then 20, 30, and 40, which takes us to the opposite goal line. Return the same way but doing blind lunges walk.

THANG 3: F3 Name That Tune
The group is given an exercise. The PAX bid to see who can do more reps of something else before the first PAX finishes. 1) bid on burpees vs 50 yd run and back (Hard Knox did burpees)
2) bid on no cheat merkins vs 20 yd crab (citrus managed to cheat on the merkins to make them harder) 3) WWIII vs 25 yd bear crawl and back (spud did the WWIIIs)
4) Bonnie Blair’s vs 8 blockees (Jenner doing BBs)

MARY: flutter kick, American hammers

ANNOUNCEMENTS: the Grunt

COT: the Q mangled a quote from a book he hasn’t actually read, called Backpacking with the Saints. Not getting lost isn’t about finding your way back to where you started. It’s about not being lost, wherever it is you are. It’s about telling yourself, “I’m not lost. I’m right here.” This isn’t always right though. You have to practice at it. If you’ve never been hiking and get lost, you can actually be in danger and if you won’t believe it if you tell yourself otherwise. But that’s why we prepare for hard things by doing hard things. You don’t know what’s around the corner but you can prepare for adversity. We do that in F3 physically, mentally, emotionally, and by building our social network. So that you’re prepared to handle what’s around the corner. And when you find yourself in the woods you’ll believe it when you say, “I’m not lost. I’m right here.”

Date: 2023-10-11
AO: horizon-ao
Q: Gherkin
PAX: 3 mile, Attache’, Kodiak, Mr Haand, Old Bay, SPINAL TAP, Trifecta, vplaxico FNGs: None
COUNT: 9
WARMUP:
WMH, Cherry Picker, Mike Phelps, down dog, WGS, SSH
THE THANG:
Pax start on end line, perform 1 chess press with coupon, run to midfield, perform 20 Merkins, run back to end line.

Repeat, doing one less chess press and one more merkin each round until reach 20 chess press and 1 Merkin.

MARY:
Flutter kicks, LBCs, Toy soldiers, American Hammers

ANNOUNCEMENTS:
Dads camp this weekend

COT:
Despite blackjack being a vice, there are life lessons that can be learned from it. Patience- it takes time for strategy to pay off. Stick with it.
Discipline- it can be tempting to make other bets when you think momentum is with you or bet small when you feel like things aren’t working for you. But it takes discipline to stick to the plan.
Planning – if you go in and just play without a plan, bad things will usually happen. You need to take time to learn the rules and develop a strategy to maximize your odds of success.

Date: 2023-10-11
AO: thepatriot
Q: Maguire
PAX: Wedding Singer, Sunshine, Bone, CableGuy, Defiance, Hobbyhorse, Lazlo, Lucius, My Space, Shake ‘N’ Bake FNGs: None
COUNT: 11
WARMUP: side straddle. Windmill. Michael Phelps. Potato picker. Willie Mays Hayes. Downward dog. Cobra Kai. THE THANG: Dora.

Rd 1
Runner: to 40 and back
Exerciser: 40 burpees. 120 coupon curls. 200 LBCs
Extra: group 35 LBCs to pick up the six

Mosey. Rifle carry to basketball court.

Rd 2
Runner: to 40 and back
Exerciser: 40 burpees. 120 coupon squats. 200 LBCs
Extra: group 45 LBCs to pick up the six

Mosey. Carry coupon to field.

Rd 3
Runner: to 40 and back
Exerciser: 20 burpees. 40 coupon press. 40 LBCs

MARY: more LBCs. Flutters. Dirty dog. Wedding Singer stretches ANNOUNCEMENTS: check channels.
COT:

1. Reminder from Mondays COT. Families are in pain in many ways. Do your best to check on friends neighbors and families…and provide support or simply an ear

2. An appreciation to all of you. Wedding Singer and Citrus brought me out three years ago and never expected to add 50 buddies to work out with, have a beer with and maybe more important listen and learn from. Cheers.

Date: 2023-10-11
AO: compound
Q: Booking
PAX: Poe, Cowboy, 90210, Yardbird, Peanuts, Roddick, Big Bird FNGs: None
COUNT: 8
WARMUP: SSH, Imperial Walkers, Hill Billies, Michael Phelps, Cherry Pickers, Willy Mayes Hayes, Down Dog, Cobra Kai- Fellowship Lap
THE THANG: 6 rounds of the following. Each round followed by a lap or a side-line to side-line sprint. 20 Squats
20 SSH, I/C
20 Calf Raises
20 Merkins
20 WW 1
Completed 6 rounds for 120 total of each exercise and 600 total reps MARY: LBC, Toy Soldiers, Penguin Heel Taps, Dirty Dogs, Mule Kicks ANNOUNCEMENTS: Dad’s camp, Grunt, local races
COT: The actions of others can from time to time be inexplicable. Instead of understanding the rationale behind someone’s actions, you may need to take the “high road” and just move on. This can be challenging especially when the action is repeated or hurtful.

Date: 2023-10-11
AO: potomac-rising
Q: FIFA
PAX: Baguette, Greenspan, Shepard, Drop-in, Prefontaine, Scuba, Promoter FNGs: None
COUNT: 8
WARMUP:
15 SSH IC
15 imperial Walker IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC

THE THANG:
Line up on one side of blacktop
8 Blockies OMQ
El Capitain to other side, sprint back
6 blockies SC OYO

8 cleans OMQ
Lunge walk to other side, sprint back
6 cleans SC OYO

15 overhead press IC
Sprint to other side and back
20 overhead press SC OYO

Mosey the blacktop

20 curls IC
El Capitain to other side, sprint back

12 bent over rows IC
Lunge walk to the other side, sprint back

10 incline merkins IC
Sprint to other side and back

Mosey the blacktop

12 coupon dips IC
El Capitain to other side, sprint back

10 squats IC
Lunge walk to other side, sprint back

10 decline merkins IC
Sprint to other side, sprint back

Mosey the blacktop

MARY:
15 LBCs IC
15 scissors IC
15 BBS SC
15 Freddie Mercury’s IC
15 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC

ANNOUNCEMENTS:
None

COT:
Nothing profound to say, and nothing no one else has said already, but the conflict in Israel is truly shocking. I only hope it’s resolved quickly and peace (whatever that looks like) is restored.