Category: Uncategorized

DATE: 2022-07-22
AO: Patriot
Q: CableGuy
PAX: Jag, Big Short, bogey, Flipper, Anchor Man, Spokes, Ice Tea, Patchouli, Legacy, Booking, Roadkill FNGs: Bono
COUNT: 13
WARMUP: SSH, Imperial Walker, Hillbilly, Arm Circles, Cherry Pickers, WM Hayes, Down Dog, Fellowship Lap THE THANG: two of em:
Thang 1:
Bear crawl to the 10 – jog back
Bear crawl to the 30 – jog back
Bear crawl to the 50 – hold
Crawl bear to the 40 – jog back
Crawl bear to the 20 – jog back
Crawl bear to the goal line – jog back to the 50
Thang 2: The Gladiator
Pax assembled with coupons around the mid field circle, with two 45-lb plates in the center. Each drew a ticket. This became the exercise for their ‘station.’ This was a series of timed movements with a counter clockwise rotation of one position, per completion of the timer. That timer was The Gladiator, the man in the middle: take a plate in each hand, run the circle, lead the PAX in 10 side straddle hops, rotate to the next person. We got in just north of one round with Bono, Patchouli, Big Short and YHC playing the Gladiator twice. MARY: LBC, Nolan Ryan, Toy Soldier
ANNOUNCEMENTS: 9/11 stair climb not far off.
COT: Today we did a mini-Q school covering the basics of counting and timing the workout. In COT we talked through the 3 F’s and the core principles of F3. Personally, I love it. Bone EH’d me before I finally bit and I was all in from day one. I love the accountability, the shared suffering and the form of leadership needed here that manifests in serving others. SYI many more G’s!

DATE: 2022-07-22
AO: Sparta
Q: Pop Fly
PAX: Nano, Zeus, Peanuts, Shogun, Bluegrass
FNGs: Yeti (2.0)
COUNT: 7
WARMUP: Yes we did
THE THANG: The Spartan 2500
Every time, from the goal line, one partner runs backwards to the 50yd line and then sprints forward back to the goal line. The other partner does the work. Switch and keep going until all rounds complete. (Round = both partners have gone to the 50 and back once). All work is done (except running) with a coupon.

1 Round – Crossover Merkins
2 Rounds – Overhead Press
3 Rounds – Kettlebell Swings
4 Rounds – Squats
5 Rounds – Sit-ups
4 Rounds – Lunges
3 Rounds – Kettlebell Swings
2 Rounds – Bicep Curls
1 Round – Crossover Merkins

At the end, each partner will have run 2500 yards

MARY: Calf Raises

ANNOUNCEMENTS: 2ndF on 28 July at HopsFrog Grille in Burke

COT: As the Q, your job is to take the workout to a place you don’t want to go. As a Pax, your job is to modify as necessary

DATE: 2022-07-21
AO: Freestate
Q: Wildcat
PAX: Deagle, Horshack, Butter
FNGs: None
COUNT: 4
Warmup:
Side-Straddle-Hop: x 25 IC
Swingbillies: x 15 IC
Arm circles/Chinooks: x 10/5/5/10 IC
Cherry Pickers: x 15 IC
Mountain Climbers: x 15 IC
Plank Jacks: x 15 IC
Hairy Rockettes: x 15 IC
Windmills: x 15 IC

Mosey to grab coupons

The Thang:
1X, 2X, 3X . . . to 9X (within mosey intervals)
Burpees
Overhead Coupon Presses
Star Jumps
Coupon Curls
Merkins
Coupon Squats

Mosey to return coupons

Mary:
Freddie Mercury x 15 IC
LBCs x 15 IC
Flutters x 15 IC
Plankorama/Nolan Ryans: 10/10/10/10 IC
Big boy sit-ups x 15 IC
X Factors x 15 IC

COT: Ignoring time zones, today is the anniversary of the first time men walked on the moon (02:56 UTC). I’m quite sure I’m the only guy here who watched it live, because none of you kids was even born yet. Needless to say, it was a REALLY big deal. But that’s not what I want to focus on. You’ve probably heard that the Apollo 11 moonshot was accomplished with less computing power than is on each of our smartphones, and that the entire Apollo program used less computing than a single Google search. And, yet, with just those rudimentary tools, they were able to work together to accomplish what seemed almost impossible at the time. Jump forward 53 years — we have all this computing power, and access to all the stuff we can instantly get on our screens 24/7 (or 24/6 for the orthodox Jews in my family), but what are we doing with it? I can only speak for myself, but I know I would be a lot better off with less screen time and less of a comfortable, virtual life, and more real, actual life, doing more hard things, doing more satisfying things, doing more things with real people face-to-face in “real time.” In fact, I think that is one of the most essential things that makes F3 so vitally important to us, and for whatever other guys we can hook into the cult. For 45 minutes or an hour, the smartphones are away, we are 100% present here, with no distractions, doing something real, together, with a great group of guys. That is one of the reasons why these way too-early mornings are among the high points of my day and my week. My hope today for myself and, frankly, for all you guys too, is that we are all able to find more ways, big and small, to be more present in our own lives, and with our wives, and with our families, and with our friends, and to actually do more things together with other people, in person, every day, every week, every month. I sincerely thank you all for the opportunity to do that here, with you guys. I cannot tell you just how grateful I truly am for this crap.

DATE: 2022-07-21
AO: Olympus
Q: Rambler
PAX: Peanuts, YNAB, Obadiah, Juneau, Rollingstone
FNGs: None
COUNT: 6
WARMUP: SSH, CP, WMH, MP
THE THANG: 5 Burpees/5 Squat Jumps @ each transition stop with a core exercise. Run towards the Lake Braddock dam. At Dam do a crawl bear straight down. Followed by a zig-zag bear crawl back up. Return to Olympus with similar transition points. MARY: Conducted @ transition points
ANNOUNCEMENTS: 9/11. Dad’s Camp. US Women’s Soccer / Nigeria
COT: Pick the hardest thing you need to do today and do that first – don’t procrastinate, don’t push it off – just do it.

DATE: 2022-07-20
AO: Horizon-Ao
Q: Maj. Payne
PAX: 3 mile, Jenner, Disco, Kodiak, Mayberry, Mr Haand
FNGs: Attache
COUNT: 8
Today marks 53 years since man first stepped onto the moon!
It would’ve been a travesty to miss this occasion while Q-ing at #horizonAO, just a stone’s throw from First-Man-to-Orbit-the-Earth Astronaut John Glenn’s old house, so YHC buckled in and developed an appropriate beatdown to honor the fearless men of Apollo 11 who ignited the imagination of so many.

WARMUP: SSH, IW, WMH, Cherry Pickers, LBACs Front and Rear all x15

THE THANG: 12 questions – one asked every three minutes. Correct PAX responses = 10 x Merkins. Incorrect responses = 10 x burpees.

Q1: What did Neil Armstrong say when he stepped off the lunar landing module onto the moon surface? A1: “That’s one small step for man, one giant leap for mankind.” Correct response provided — 10 x Merkins.

Q2: What was the name of the moonwalk mission?
A2: Apollo 11
Correct response provided — 10 x Merkins — also did 2 x Moon orbits (plank to crab with legs moving around in an orbiting fashion)

Q3: How many astronauts were on that first moonwalk mission and what were their names?
A3: 3 astronauts — Neil Armstrong (easy), Buzz Aldrin (harder, but still easy), and no one got the “Forgotten Astronaut,” Michael Collins. Partial credit for getting the number correct — 5 x Merkins, 5 x burpees

Q4: What was the name of the lunar landing module for the Apollo 11 mission?
A4: With a totally giveaway hint, the PAX guessed correctly — The Eagle — 10 x Merkins

Q5: What date did Apollo 11 take off from Kennedy Space Center? A5: July 16, 1969
PAX guess it took more time to cover the 240,000 miles, saying July 13. Incorrect response and 10 x burpees

Q6: Who was president when Apollo 11 landed on the moon?
A6: President Richard Nixon
Correct response, although Lyndon Johnson and JFK were offered as options. @Kodiak set the rest of the PAX straight though. — 10 x Merkins

Q7: In what year did the U.S. commit to “landing a man on the moon and returning him safely to Earth?” A7: 1961
Correct response, although there was an effort to go with 1963. well done PAX! — 10 x Merkins

Q8: What was the Kennedy Space Center called in 1961 when JFK issued his challenge? A8: Cape Canaveral Air Force Station
Correct response — 10 x Merkins

Q9: What does the plaque say that the astronauts left on the moon?
A9: “Here men from the planet Earth first set foot upon the moon – July 1969 AD – We come in peace for all mankind.”
Partial credit for remembering “We come in peace…” — 5 x Merkins and 5 x burpees

Q10: How many successful lunar missions have there been total? A10: Six (Apollo 11, 12, 14, 15, 16, 17) Correct response — 10 x Merkins

Q11: Which moon landing mission was aborted midflight?
A11: Apollo 13
Correct response — 10 x Merkins

Q12: What year was the last mission to the moon?
A12: 1972
PAX guessed 1977 — no go — 10 x burpees

MARY: 10 x meteor splashes (body into a ball, open up into a splash), 20 x flutter kicks, 20 x LBCs.

ANNOUNCEMENTS: None

COT: Neil Armstrong, despite being a great astronaut, wasn’t really into physical fitness prior to space flight. In fact, he once said, “I believe that every human has a finite number of heartbeats. I don’t intend to waste any of mine running around doing exercises.” But, to prevent bone and muscle loss, astronauts must exercise regularly. Armstrong had to adapt his routines to accomplish a big goal he set. It’s important to understand that sometimes we have to adapt ourselves to accomplish the goals we set for ourselves. We must ask ourselves what some of the things are that we must change so that we can accomplish our greatest goals! That’s how we can become our most successful selves!

Aye!