Category: Uncategorized

DATE: 2022-10-17
AO: Farm
Q: Infinity
PAX: Faceplant
FNGs: None
COUNT: 2
WarmUp: SSH, Imperial Walkers, Don Quixotes, Beet Pickers, Willy Mays Hayes, LBACs, Grady Corns, and short Mosey.

The Thang:
Five rounds of:
– 30 sec Wall Sit while passing the Wall Ball back and forth – 30 sec Balls to Wall
– 60m Sprint
– 20 Merkins
– 60m Sprint

10-7 Motivators

Mary: Down Dog Crunches, Bird Dogs, Australian Snow Angels, Flutter Kicks, StarFish Crunches, and American Hammers.

Announcements: Next F3 regional convergence workout will be the Grunt on Saturday, November 12th, 0700 in front of Lincoln Memorial.

CoT: I was talking with a prospective PAX yesterday, trying to explain why we meet early in the morning for our workouts. The following quote came to mind: “If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride and it will encourage you to do another task and another and another. By the end of the day, that one task completed will have turned into many tasks completed” (Admiral McRaven, Make Your Bed). Posting at an F3 workout is like making your bed in this context, but so much better. Your workout in, sporting some sore muscles, you can go throughout the day feeling like a beast, taking on more challenges, and exerting more leadership in your work, family, and community. And you will reap the rewards of your diligent effort not only that day, but throughout your life.

DATE: 2022-10-15
AO: Freestate
Q: ShowMe
PAX: Butter, Deagle, Forest, Horshack, Wildcat
FNGs: Birdman, Sherlock, FNG Spartan, FNG Socrates
COUNT: 10
WARMUP:

Carolina dry docks x 15IC
Hillbillies x 15 IC
Abe vagodas x 15 IC
Run – 2 laps with karaoke
Lunges x 15 IC
Imperial walkers x 15 IC
El capitans – 15 out and back

THE THANG:

Merkin Circle – Everyone holds plank while each PAX does 5 merkins. Twice around the circle.

Blind Bear Crawl – cones at various intervals across field. Goal is to bear crawl to each set of cones with eyes closed. 1 burpee for every step off the cones from where you stop.

Blind Lunge Walk – lunge walk with eyes closed to each set of cones. 1 burpee for every step off of cone line when you stop.

Relay Races. 3 teams of 3. First pax bear crawls half of field, sprints the other half, bear crawls back half the field and sprints the rest of the way. Then second pax goes, and then third pax. While they waited, second pax did 10 merkins and then held plank. Third pax did arm circles.
Winner does 3 burpees. Second place does 5 burpees. Third place does 7 burpees.

Kickball. Split into two teams of five for kickball.

MARY:

X Factors x 15IC
Dying Cockroach x 15IC
Freddy Mercury x 15IC
American Hammer x 15IC
Reverse Crunches x 15IC
Flutter – 10 short, 10 long IC

ANNOUNCEMENTS:
The grunt coming up in Nov
Butter hosting drinks on Nov 5
Thirsty third Thursday on Oct 20th at Irish Inn at Glen Echo

COT:

Naming for FNG Spartan and FNG So-crates.

Irish Prayer for Charlie:

May the road rise up to meet you
May the wind be always at your back
May the sun shine warm upon your face
And rains fall softly on your fields
And until we meet again
May God hold you in the palm of his hand.

DATE: 2022-10-16
AO: Mor-Ruck-Ing
Q: Magoo
PAX: Old Bay
FNGs: None
COUNT: 2
WARMUP:
THE THANG: 1.5 hours rucking on the floodplain trails
MARY: not bloody likely
ANNOUNCEMENTS:
COT: look for the wild and beautiful spaces close to home

DATE: 2022-10-11
AO: Atlantis
Q: True North
PAX: True North, Infinity, Chuck Taylor
FNGs: Husky
COUNT: 4
WARMUP: 26x hurdler stretch, 42x side straddle hops
THE THANG: Mosey to the dock. PAX guess the minutes of the Guiness World Record holder for fastest marathon dressed as a ______. Examples – plant (poppy), viking, clown, Elvis (female), cartoon character (charlie brown), star wars character (x-wing pilot), telephone box, mythical creature (unicorn), etc.
If minutes are “close enough” (as determined by the Q), arm circles for # of reps = the minutes. If not, and the time is 0-10 min, burpees; 11-20min, dolphin crunches; 21-30min, merkins; 31-40min, american hammers; 41-50min, freddy mercuries; 51-59min, plank hold seconds. DORA-type exercises to the end of the dock between each.

MARY: nada
ANNOUNCEMENTS: Veterans Day-ish event
COT: Keep getting up. Check out the story of Dorando Pietri for a crazy story at the 1908 Summer Olympics, where the modern marathon distance (42.195 km) was defined. While he didn’t win the gold medal in 1908 and it was given to Johnny Hayes, he beat Johnny Hayes every subsequent time they raced!

DATE: 2022-10-15
AO: Sandlot
Q: Boomer
PAX: Legacy
FNGs: Dojo
COUNT: 3
WARMUP: SSH, Arm Circles, Cherry Pickers, Mountain Climbers

THE THANG: Exercise A: Series of animal movements and running drills interrupted by Exercise B (Merkins, etc). PAX sprinted to catch each other to signal their turn to stop Exercise A and switch to Exercise B.

Round 1-A: Bear Crawl B: 10 Burpees
Round 2-A: Duck Walk B: 10 Superman Pull Ups
Round 3-A: Butt Kicks B: 10 Merkins

Mosey

Round 4-A: Leap Frogs B: 10 LBCs
Round 5-A: Horse Walk B: 10 Air Squats
Round 6-A: High Knees B: 10 Shoulder Taps
Round 7- A: Carioca B: 10 Reverse Snow Angels
Round 8-A: 2 Lap Train Run B: 4 Square

MARY: Out of Time

ANNOUNCEMENTS: Welcome FNG Dojo!

COT: It’s easy to get caught up in to-do lists and being intentional in creating momentum in various areas of life (career, physical health,, etc), but I’m committing to being more intentional with my rest. I want to make sure I give myself time for the devotionals and reading that are good for my soul. How is your rest?