Category: Uncategorized

DATE: 2022-11-15
AO: General
Q: Booking
PAX: sticks, Hard Knox, Pivot, Moneyball, Yardbird, 2 percent, Toolbox, Trolley FNGs: None
COUNT: 9
WARMUP: SSH, Imperial Walkers, Cherry Pickers, Michael Phelps
THE THANG: Mosey to Oak Grove Park where coupons were awaiting us. Partner 1 performed AMRAP of the below exercises while Partner 2 ran a 1/5 mile loop around the park, then switch. We accumulated about 1.6 miles of running and the following exercises: Chest Press
Curls
OH Press
Low Row
Atlas Shrug
Merkins
BW Squats
WW1 situps
Mosey back to the General’s football field
MARY: Flutters, LBC, Toy Soldiers, Dirty Dog
ANNOUNCEMENTS: Year end gathering at Brewery in Falls church tomorrow. 5k on Thanksgiving at Olympus
COT: As we approach Thanksgiving be grateful for what you have, your health, your blessings and your family

DATE: 2022-11-14
AO: Patriot
Q: Anchor Man
PAX: bogey, CableGuy, citrus, Shake ‘N’ Bake, Wedding Singer, Sunshine, Big Short, Legacy FNGs: Smokey
COUNT: 10
WARMUP: SSH, Arm Circles, Imperial Walkers
Downward Dog, Worlds Greatest Stretch
THE THANG: 1st and 10,
Manmakers + LBC = 11
Run to end zone/back
Repeat
Take off 10 yards with each 11 until hit other end zone

Then…the Beast
Murder Bunnies to the 10/20/30 with
Goblet squats
Coupon swings
Curls
Press
Thrusters

25 x Thrusters
MARY: 20 x Flutter Kicks, Toy soldiers, leg raises
ANNOUNCEMENTS: 2F Gathering Weds 11/16 at Audacious Brewery
COT: Leadership is lifting a person’s vision to high sights, the raising of a person’s performance to a higher standard, the building of a personality beyond its normal limitations. —Peter Drucker

Be willing to learn about other’s visions and help them achieve it!

DATE: 2022-11-14
AO: Farm
Q: Infinity
PAX: Matthew – Running Man
FNGs: None
COUNT: 2
Warm-Up: SSHs, Imperial Walkers, Don Quixotes, Beet Pickers, Willy Mays Hayes, Michael Phelps, Grady Corns, Hillbilly Walkers, and Mosey around track.

The Thang: F3 Workout Deck
The Q drew a card from the F3 Workout Deck for the exercises as follows: – Side Crunches
– Lunges (in place)
– Squat Thrusts
– Wide-Arm Merkins
– Butt Kickers (in place)
– Merkins
– Mtn Climbers
– Squats
– Low, Slow Squats
– 100 Flutter Kicks (single-count)
– 100 SSHs (single-count)
– Monkey Humpers
– Karaoke across field and back
– Luge hold 60 sec
– Incline Merkins, aka Erkins
– Bulgarian Split Squats
– Bonnie Blairs
– Diamond Merkins

Mary: LBCs, Dolphin Crunches, and American Hammers.

CoT: YHC shared a story told by XL at the Grunt Saturday about two of his friends being killed in Iraq. The first one, when he heard about it, convinced him that none of them were going to get out of there alive, since he was such an awesome soldier, as he had trained XL. This illustrated for YHC how some of the best men and women gave the ultimate sacrifice in America’s conflicts, and yet society has kept moving one. It is up to us to make the most of their sacrifice and try to make up for the gap they left in society by doing good.

DATE: 2022-11-11
AO: Aerie
Q: Rocketman
PAX: Passport, Lonestar, Tron, Yellow Jacket, Renaissance
FNGs: None
COUNT: 6
WARMUP:

Michael Phelps x14, IC
Side Straddle Hop x 14, IC
Merkins x14, downs
Imperial Walkers x14, IC

THE THANG:

Rocketman:
Two teams, sprinters and Murder Bunnies:

MB team moves 25 yards, sprinter team does the exercise and then runs to catch up. Whichever team gets there first planks it out. Then swap and repeat so each team gets to bunny _and_ exercise!

– BDE burpees x10
– Carolina Dry Docks x25
– Big Boy Situps x25
– Flutter Kicks x25
– Kraken burpees x10 to wrap us up

Renaissance:
cardio intervals around the football field, 30 seconds 90%+, 60 seconds mosey.

Passport:
ab attack including big boi situps, heels to heaven, Freddie Mercurys, with burpees in between.

ANNOUNCEMENTS:

Thanksgiving Ruck Monday!

COT:

It’s been a year since the launch of The Aerie. It’s been two years YHC started working out with F3. It’s been a lot of time in the gloom, a lot of situps, pushups, and passes back and forth across this field. As a reminder to myself…

> The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership

And let’s remember these words from 1 Peter 4:

> 7 The end of all things is at hand; therefore be self-controlled and sober-minded for the sake of your prayers. 8 Above all, keep loving one another earnestly, since love covers a multitude of sins. 9 Show hospitality to one another without grumbling. 10 As each has received a gift, use it to serve one another, as good stewards of God’s varied grace:

That’s what I’m seeing happen here and I’m honored to be a part of it, to be a part of your life. Here’s to the next year!

DATE: 2022-11-11
AO: Horizon-Ao
Q: Disco
PAX: Gherkin, Kodiak, Magoo, Booking, sticks
FNGs: None
COUNT: 6
Laughing at Twitter so I’m a day late posting this:

WARMUP: M Phelps, LBACs, SSH, WMH, CP, D Dog/Cobra
Fellowship Lap
THE THANG:
Elevens:
Merkins/Burpees – 12 yd bear crawl each interval

Gravediggers/Coupon Squats – 12 yd Coupon lunge each interval

Fellowship Lap

MARY: J Los, Flutters, LBCs, cross-toe touches, shoulder taps, WWIs ANNOUNCEMENTS: Rained out
COT: Thank a veteran. Remember a veteran.