Category: Uncategorized

DATE: 2022-12-10
AO: Sandlot
Q: Boomer
PAX: bogey, Booking, citrus, Dojo, Lazlo, Legacy, Zeus, Shake ‘N’ Bake FNGs: Flood
COUNT: 10
WARMUP: Mountain Climbers, SSH, Cherry Pickers, Michae Phelps, LBACs, Mosey to Field

THE THANG:

Musical Dora
PAX partnered up and switched off running suicides and exercise. Rather than counts of 1-2-3, only moved to next exercise after song on playlist ended. Round 1: Merkins, V Ups, Air Squats
Round 2: Wide Arm Merkins, Freddie Mercuries, Reverse Lungs
*Unfortunately, the PAX thought this wasn’t very challenging and that the playlist was lousy.

Wall Sits
PAX lined up holding wall sits and went up and down the line doing an increasing number of squats.
*Intention was for Pink Floyd’s Another Brick in the Wall to be playing during this, but in true Boomer fashion his Internet stopped working and he blames Citrus. 😄

Short Tabatta work of 45 second work, 15 second rest including: Merkins, SSH, Four Square, Calf Raises & Bonnie Blairs. At PAX insistence, Burpees were also included.

MARY: Dealers choice of various things: Big Boy Sit Ups, Toy Soldier, Nolan Ryans etc

ANNOUNCEMENTS: Ski Trip in February

COT: Despite the upbeat music, the lyrics of today’s playlist were full of regret, apocalyptic themes, nihilism, and longing for something more. To the extent this mood is at work in the world, I’m working on being someone who encourages, gives hope, and shows people meaning in life. May the men of F3 be ones who serve, love, and sacrifice for their families and friends and show a better way.

DATE: 2022-12-10
AO: Freestate
Q: Winston
PAX: Deagle, Horshack, CashOnly, Butter, ShowMe
FNGs: Birdman, FIFA
COUNT: 8
WARMUP:
SSH, Lunge Willies, Plank Jacks, Mountain Climbers, shoulder taps, wind mills, Cherry pickers

THE THANG:
Split into four pairs, Ran 4 miles along C&O canal tow path and trails, each of the pairs took a turn to stay behind to complete 5 burpees, 5 squats and 5 merkins – then had to catch up to the pack. Repeato until all pairs took their turn. At the top of the widow maker, more burpees, squats and merkins, and then completed the run.

MARY:
Flutters, outlaws, big boi sit ups.
Butter led the pax thru a series of stretches.

ANNOUNCEMENTS:
It’s the Season for Bowling (at Bowlero on Westbard on thirsty F3rd Thursday 6:30p

COT:
Coffeeteria, Adopt A Road

DATE: 2022-12-10
AO: Olympus
Q: Pop Fly
PAX: citrus, Lazlo, Shake ‘N’ Bake, Booking, Monk, Rollingstone, Zeus, El Camino, Peanuts, Ashe, Popeyes, Nano, Doodles, YNAB, Toolbox, bogey FNGs: Kittles
COUNT: 18
WARMUP: Probably the normal stuff. Q was late so Citrus took over

THE THANG:
1) Traveling Jack Webbs: Bear crawl ten yards, do 1 PU, 4 OH Arm Press. Bear crawl 10 more yards, increase 1 PU and 4 OH Arm Presses every time. Start on one goal line, finish on the other goal line. End with 10 PUs, 40x OH Arm Press
2) Traveling Lunges: Lunge Walk 5 yards, complete 2 squats. Repeat to 50 yard line. PAX then reverse lunged from the 50yd line to the goal line
3) Quick Mosey to the concrete stumps. PAX performed 30 step ups, 20 Dips and exhibited their balancing skills by performing 10 toe touches while standing on a stump. Impressive work by all.
4) Ultimate Frisbee: One team was all speed, power and precision. The other team had pluck. The Q (who was late) might have broken the first frisbee by kicking it – which leads the Q to believe the frisbee was already broken to begin with. Not sure who brings a broken frisbee to F3, but the Q has since ordered a replacement for the PAX whose frisbee was sacrificed today.

MARY: Ran out of time

ANNOUNCEMENTS: Not much happening, F3 related for the end of the year. Congrats to those completing the weekly challenge.

COT: Be well, do good work, and stay in touch

DATE: 2022-12-09
AO: Sparta
Q: Pop Fly
PAX: Bluegrass, Lightyear, Zeus, Peanuts, MileHigh, Nano, Doodles, I-Beam, Iron Eagle FNGs: None
COUNT: 10
WARMUP: Warm up jog, squats, SSHs, WMHs, PUs, Cherry Pickers, Nano Nemesis THE THANG:
Each Round started the same:
5x Manmakers
10x Merkins on your block
15x OH Press
10x Bicep Curls
5x Tricep Extensions

After completing the above, the following was done after each round: (1) Farmers carry your coupon to the opposite goal line and back (2) Rifle carry your block to the 50 yard line and back
(3) 50x squats with your block
(4) Lunge (With block) to the 30 yard line and back
(5) 50x Calf Raises with your block
(6) Murder Bunny to the 20 yard line, Bunny Murder back to the goal line
(7) Farmers carry your block to the opposite goal line, Rifle Carry it back to the start

MARY: 1 Big Boy Sit Up

ANNOUNCEMENTS: Welcome FNG Iron Eagle

COT: Carrying heavy things is harder than picking up heavy things. Anyone can pick up something heavy, but we need to be able to carry that burden as well…. whether it be physical, mental, emotional, or spiritual. Learn how to carry heavy things.

DATE: 2022-12-09
AO: Horizon-Ao
Q: Disco
PAX: Magoo, citrus, Median, Patchouli, Poe, sticks, 3 mile
FNGs: None
COUNT: 8
Today’s workout was generated by ChatGPT and QIC filling in the blanks. (Soon more jobs will be like that…)
WARMUP: “Light Cardio” per ChatGPT: SSH, Rockettes, MPs, Imp Walkers, CP/WMH, Merkins,D Dog/Cobra/Child’s Pose THE THANG: “Strength Training” – 4×12
Coupon curls, Bear crawl (12 yds), overhead press, lunge walk, merkins, bent over rows, coupon squats “HIIT” 4x – Suicide, burpees, Mtn Climbers
MARY: Line of Fire – Flutters, Zelinski Hammer, Railroad Planks ANNOUNCEMENTS: Skiing in Feb – see #powderchasers
COT: Take a minute to focus yourself and enjoy a beautiful am.