Category: Uncategorized

DATE: 2022-12-03
AO: Farm
Q: Sparky
PAX: Infinity, Matthew – Running Man
FNGs: Buzz
COUNT: 4
WARMUP:
SSH
Imperial walkers
Beet pickers
WMH
Overhead Touchdown
Calf strength
Neck rolls

THE THANG:

SSH
Imperial walkers
Beet pickers
WMH
Overhead Touchdowns
Neck r

Thang USA USA
20 Mercans
LBC
squats
20 wide Mercans
Lateral leg raises
Reverse lunges
20 diamond Mercans
Marching band flute bridges
Spider-Man Mountain Climbers
20 Greatest American Hero Mercans
Standing Knee Obliques
Side squats
20 Mercans
Wall sits
Planks
Squat jumps
One leg taps
Hip bridges

MARY:
Plank with a T
Rosalitas
Penguin crunches
V ups

ANNOUNCEMENTS:
December 17, noon, Wreaths Across America, Herndon, see Sparky

COT:
“Goodness is the only investment that never fails.” Henry David Thoreau

DATE: 2022-12-02
AO: Patriot
Q: Booking
PAX: Bone, bogey, citrus, Patchouli, XL, Ice Tea, Tea Party, Fish Fry, Anchor Man, Lucius, Sloth, CableGuy, Big Short, Maguire FNGs: Smokey
COUNT: 16
WARMUP: SSH, Windmills, Hilly Billy, Michael Phelps, Down Dog, Worlds Greatest Stretch, Cobra Kai
THE THANG: 3 Stations- rotate via running btw stations 1 and 2 and 3 and 1- another mode of transportation btw stations 2 and 3 (duck walk, bear crawl, crab walk, karakoe, etc). 20 count of each exercise at each station as follows: Station 1- coupons
Overhead press
Upright row
Chest Press
Curls
Atlas Shrug
Toe Taps

Station 2- arms
Mercans
Hand release mercans
Shoulder taps
Diamond Mercans
Toy Soldiers
More Mercans

Station 3- abs
Big Bois / LBC
WWI
Freddy Mercury
Heels to Heaven
Protractor
Copperhead Squats

Return to the goal line- Run to the 50 yard line/ 5 burpees and run back to the goal line….Run to the 40 yard line/ 4 burpees …etc…until 10 yard line/ 1 burpee MARY: LBC, Flutters, Donkey Kicks, Dirty Dogs
ANNOUNCEMENTS: Bowling, Go Ruck- ALSO- Bone was particularly observant and on fire this morning first calling out the Q for his confusing Big Bois with LBC’s, then during roll call point out the absence of Elvis and Shake n Bake.
COT: Q shared a story about a neighbor who has aggravated him for years with his habit of parking multiple cars on the street when we has ample space in his condo’s parking lot. Q was working on fixing his kids basketball hoop and said neighbor, who he has never spoken to in 15+ years, came over to assist him out of the blue. The neighbor then said his son had passed away but he had many good memories about playing basketball with him and he wanted to help me with the hoop. Q and neighbor are now talking and sharing stories, etc… lesson is don’t judge a book by it’s cover, you never know what baggage a person is carrying, and consider letting go of what are likely petty annoyances when compared to other larger things in life.

DATE: 2022-12-02
AO: Horizon-Ao
Q: Lazlo
PAX: sticks, Magoo, Median
FNGs: Attache
COUNT: 5
The lucky few PAX not out with the flu made it out for a cold morning, interrupted by things that warmed us up.

WARMUP: Warm up stations as we worked around the fields to the coupons, stopping for SSH, imperial walkers, Michael Phelps, hillbillies, cherry pickers, willie mays hayes, Moroccan night clubs, downward dog.

THE THANG: Slow exercises to a slow song, followed by fast exercises to a fast song, repeato.
1. Slow. 8-count reps of Merkins, OH press, and coupon squats (4 count down, 4 count back up), repeating until the song was done. To “Tennessee Whiskey” 2. Fast. Burpees for 30 seconds, 15 seconds rest, to “Higher Ground” 3. Slow. Rifle carry across field and back until the end of “People are Strange” 4. Fast. Bonnie Blairs (merkins when you need a break) until the end of A-Punk
5. Slow. Plank variations until the end of “Red Right Hand” – yep, 6 minutes long
6. Fast. sprint across the field, 45 second intervals, until the end of Whiskey Before Breakfast
7. Mixed it up to end with a mary set. So… Fast. Motivators from 10 to 1 to the rhythm of Been Caught Stealing.
8. Slow/Mary. Flutter kicks / Hello Dolly’s / gas pumpers for half of I Still Haven’t Found What I’m Looking For.

MARY: See #8

ANNOUNCEMENTS: Bowling – see 2nd F channel

COT: The F3 beatdowns help a lot, but sometimes it’s good to take it slow. Whether it’s stretching, yoga, going for a walk, meditation, take some time to take care of yourself.

DATE: 2022-12-02
AO: Sparta
Q: Lightyear
PAX: MileHigh, Simba, Zeus, Hightower, Bluegrass, Doodles
FNGs: None
COUNT: 7
WARMUP: Cherry Pickers. arm circles, circle arms. then PAX grabbed their coups, lined up and started walking. 1 at pax breaks off and starts merkins u til the last pax past and then he rejoins the line, front pax breaks off and this repeated for a while. Carry the coups rotated between rifle carry and front carry. THE THANG: TABATA

Workout 1 (4 min TABATA)
– KBS
– Push-ups

Workout 2 (4 min TABATA)
– Squat
– Push press

Workout 3 (4 min TABATA)
– Rows
– Crunch

Back to round 1 and then a 1 lap mosey

MARY: PAX choice for a 10 round TABATA. Big boys, Freddy Mercs, Penguin taps, flutter kicks, American hammer with the coups!, windshield wipers, plank, open close, pickle pointers, and v-ups ANNOUNCEMENTS: 2nd F bowling this week in Falls Church
COT: Give it Away. F3 gives it away through expansion… we give this thing away for free to make others better. How do you “give it away” in your daily lives to build up others?

DATE: 2022-12-02
AO: Farm
Q: Infinity
PAX: Chile
FNGs: None
COUNT: 2
I’m WarmUp: SSHs, Don Quixotes, Beat Pickers, Imperial Walkers, and Bent over Michael Phelps.

The Thang:
6 Rounds of the following exercises.
10 Donkey Leg Kicks on elbows, left
10 Donkey Leg Kicks on elbows, right
16 Bent over rows
10 Reverse Lunges, IC
21 Band Pull-Aparts
16 Bonnie Blairs
21 Shoulder Press

Mary: Supermans, Australian Snow Angels, Sweat Angels, Flutter Kicks, and Penguin Crunches.

Announcements: Sparky is gaging interest in a service activity with Wreaths Across America at Chestnut Grove Cemetery on Saturday, December 17th, at 0800. Let him know if you are interested in participating.

CoT:
Your composure and posture communicate to not only others, but also your mind about whether you are up-and-coming or down-and-falling.
So, attend carefully to your posture. Quit drooping and hunching around. Speak your mind. Put your desires forward. Walk tall and gaze forthrightly ahead. Dare to be dangerous. Encourage the serotonin to flow plentifully through the neural pathways desperate for its calming influence. Stand up straight with your shoulders back.