Category: Uncategorized

DATE: 2022-06-21
AO: Atlantis
Q: Infinity
PAX: True North, Deflator
FNGs: None
COUNT: 3
Warm up: SSH, Don Quixotes, Cherry Pickers, Michael Phelps, & LBACs with leg raised.

The Thang: Run and Fun
Mosey along the waterfront to the Nationals Stadium stairs.
– 20 Derkins off stairs
Run up and down the stairs, weaving up and down from one end to the other. – 20 Derkins off stairs
Run up and down the stairs, weaving back to the starting end. Mosey to the Lifeguard seats.
– 20 Bulgarian Split Squats, left
– 20 Bulgarian Split Squats, right
Mosey to the solid wood benches along the waterfront.
– 20 Box Jumps
– 10 Mike Tyson Merkins
– 15 Dips, IC
– 10 CDDs, IC
Mosey to the top of the boardwalk.
– Bear Crawl from one end of the flat top to the other (~20m) – Crawl Bear down the far ramp (~30m)
Mosey to a set of bike rack rings.
3RFT:
– 10 Australian Push-ups
– 10 count rest
Mosey to benches
– 15 Bulgarian Split Squats, left
– 15 Bulgarian Split Squats, right
– 20 Derkins off wall
Mosey back to set of bike rack rings.
– 10 Australian Push-ups
– 10 Copperhead Squats
– 10 Australian Push-ups
– 10 Alt. Rev. Lunges, IC
– 10 Australian Push-ups
Mosey back to start

Mary: Flutter Kicks, Dying Cockroach, Rope Climbers, Penguin Crunches IC, Dolphin Hops, and 45sec Bird Dog Holds.

CoT:
Once you have children, your life changes.

You begin to do things differently in an effort to care for, provide and guide your children. Of all those things, a father can do one thing that will provide the greatest impact on his children’s lives.

The single greatest thing a dad can do for his children is to love their mother. Plain and simple!

When the kids see dad loving mom, they see what love looks like.

Your sons will know how to relate to women as they grow older. Your daughters will know how a man should talk to her and how a man should treat her. Nothing less will be acceptable.

Loving your children’s mother frees her to love and nurture them, and know their love languages too. Your love encourages and inspires her to do so in the best way she can. Nothing should be allowed to get in the way of this love being expressed to them. Now the love of your children is exponential, and you are having an impact well beyond your marriage.

DATE: 2022-06-18
AO: F3Capital-News
Q: Maj. Payne
PAX: Wildcat, El Niño, Hightower, Popeyes, Early Bird, Winston, Horshack, Lazlo, Patchouli, Yard Sale, My Space, Bone, 3 mile, Kodiak, Rambler, Brown Bag, Floppy Disk, Infinity, Poe, Natty B’oh, Winklevoss, Ice Tea, Peanuts, Nano, Roddick, Flipper, Disco, Booking, Shake ‘N’ Bake, CableGuy, Fish Fry, citrus, Pop Fly, Landslide, Zeus, Toolbox, Traveler, Legacy, Old Bay, Maj. Payne, Rough Rider
FNGs: MillerTime, Turn2, Wolverine, BlueCheese, Duracho, Canolie – FNGs – Shogun, Orville, 1/4Pipe, & Smokey COUNT: 51
Maj. Payne –

WU: SSH, Imperial Walker, Willie Mays Hayes, Cherry Picker, Little Bitty Arm Circles forward and backward.

The Thang: 3 x (10 x burpees) EMOM; 3 x (20 x Merkins) EMOM; 3 x (30 x BWS) EMOM; 1 x (40 x LBCs).

Interim COT: Fitness is the 1stF in F3, and that is intentional. Some may feel that faith should come first, but a man must get right himself before anything else. He must be physically, mentally and spiritually prepared for anything that life throws at him so that he can effectively lead others. It’s like how on an airplane, the flight attendant always tells us in case of an emergency to place the oxygen mask on ourselves before helping a child next to us.
If we don’t take care of ourselves first, we will be ineffective for those around us.

Rambler

The Thang:
Round 1. 20 Squat Jumps.
Round 2. Group splits into two at center of memorial. Bear crawl to each of the four tablets surrounding the memorial. At each tablet exercise a descending set of exercises / reps. Tablet 1. 40 Calf Raises
Tablet 2. 30 Squats.
Tablet 3. 20 Toy Soldiers
Tablet 4. 10 Merkins.
Bear Crawl back to center of memorial.

Round 3. Break into 4 groups. High/Low fireline toss/move 25 lb bags along edge of water feature.

COT: I want to talk a little this morning about the 2nd F this morning – Fellowship.

When I joined F3 about 18 months ago– I definitely did it for the fitness. It did help that the invitations came from friends at the time – but I was focused on my fitness. All that said, what has kept me hooked on this group has been the fellowship.

I did some exploring last night around the definition of ‘fellowship’ and also what it means relative to term friendship.

As I suspected fellowship definitions on the web were focused in two areas – “Christian” fellowship (and I have no doubt this influences F3’s definition here) and in context to higher education / research teams. These of course speak to communities of common interest. There were other references as well – specifically to Tolkien and “The Fellowship of the Ring”.

The closest non-secular definition I could find:

“Fellowship is a feeling of friendship that people have when they are talking or doing something together and sharing their experiences. Also, a company of equals or friends. A community of interest, activity, feeling or experience.”

What I really like in this definition here – is the use of the term friendship.

Friendship Defined: A state of enduring affection, esteem, and trust between two people. In all cultures, friendships are important relationships throughout a person’s life span. And I think most of you know that friendships – or the opposite – a life spent alone or isolated is just not good for you or your health.

Other aspects and principles about Fellowship that resonate with me:

1. We must choose to be involved with others daily because life is meant to be lived in community. 2. We can celebrate and enjoy life with others,
3. We can carry each other’s burdens, helping each other as we go through trials.

These definitions, principles and perspectives convey my fellowship experience with the F3 community – this community and my friendships formed / forming / to be formed through this fellowship have made my life better and richer – not only for me – but by extension my family.

I challenge each of you over the next three months to find a way to lean in on fellowship opportunities – participating or leading. Engage in a new CSAUP, reach out to some PAX you haven’t seen in awhile and grab some drinks, or offer to lead a COT where you are offering a little more of yourself to your AO.

Traveler

The Thang: Memory Ladder

PAX split into groups of 5. PAX 1 says his name, a hobby, and an exercise to do 10 reps of. All PAX do that exercise. Then PAX 2 recites the previous name/hobby/exercise and add his own. All PAX do exercise 1 and 2. Then 1,2, and 3. Keep adding rungs until the “ladder” has 10 hobbies and exercises. Penalty for misremembering any piece of information is 3 burpees.

Mary: 25 American Hammers IC, 20 flutter kicks IC

CoT: Faith. YHC is moving today and reminded of the axiom, you can’t take it with you. Reminder to take stock of our attachments – are we too attached to material possessions, status, or pride? Are there bigger things we can attach to instead – family, faith, sacrificing for others? Consider how we can re-orient our attachments this weekend.

Maj. Payne
Final COT: Today we talked about Fitness, Fellowship and Faith, and how they all weave together to improve the lives of men, making them better brothers, fathers, sons, husbands and coworkers.
It takes all three for a man to get right, live right, lead right and ultimately leave right. I believe what we have in F3TheCapital is a result of divine intervention, and we will continue to grow as more High Impact Men step up to lead our continued expansion.

It’ll take every one of us to bring F3 to more men, who — Lord knows — need it. Men are really good at hiding their pain, and even those that look like they’ve got it together need F3. They may not even realize it until they start posting regularly. So keep pushing yourselves.
Keep planting, serving and and growing this thing we know and love — F3TheCapital. Aye!

DATE: 2022-06-20
AO: Patriot
Q: Legacy
PAX: Big Short, Bone, CableGuy, Maj. Payne, Wedding Singer, Yardbird, Ice Tea, Lazlo FNGs: My Space, Tiesto
COUNT: 11
WARMUP: SSH, Imperial Walkers, HB, Michael Phelps, MNC, Cherry Picker, Willy Mays Haze,
THE THANG: Going back, K-12, with laps and a series of exercises OYO, going from sideline to sideline. Elem: Lap, then Merkins:1-5, Middle School, Lap, 15 Merkins, then 6,7,8 burpees, ClusterQ High: Lap, followed orientation, rounds of shoulder taps and Mountain Climbers, then 9, 10 no surrenders, summer school: step ups and dips, SATs and College Admission essays: wall sit, call out a state capital, bear crawl, BTW, in order, one sentence or less, what you learned about yourself during the pandemic.

MARY: Bird Dogs, LBC, Toy Soldiers
ANNOUNCEMENTS: Ruck n Float July 2, Major Payne doing an overnight event in PA soon COT: Thank you, Patriot AO for welcoming me!

DATE: 2022-06-20
AO: Horizon-Ao
Q: 3 mile
PAX: Fish Fry, Anchor Man, citrus, Big Short, Old Bay, Kodiak, Mayberry, Legacy, Mr Haand FNGs: None
COUNT: 10
WARMUP: SSH, michael phelps, IW, cherry pickers, WMH, down dog, up dog, lunge stretch THE THANG: Lunge walk down the field
10 Merkins / 20 mtn climbers / 30 calf raises / 40 dry docks / 50 squats Extreme Ultimate Frisbee
MARY:
ANNOUNCEMENTS: 7/2 – tubing at Harper’s Ferry; 7/4 Horizon hosting Patriot Convergence
COT: so much going on recently for all of us, YHC included: Juneteenth, end of kids’ school, Father’s Day, wedding anniversary, vacation upcoming. hoping for refreshed perspective for all us so we can appreciate the big, important things in life

DATE: 2022-06-20
AO: Farm
Q: Infinity
PAX: Chile, Red Hot, Sparky, Faceplant, Matthew – Running Man FNGs: B-Roll (FNG)
COUNT: 7
Warm up: Don Quixotes, Cherry Pickers, Michael Phelps, LBACs, Squats, Mosey, and SSHs.

The Thang: Juneteenth Coupon and Resistance Band HIIT
Arrange coupon blocks on one side of the field and resistance bands on the other. On each side of the field, perform 19 reps of the following with a resistance band and coupon, sprinting 60m back and forth between exercises: – Derkins on bench / Merkins with band
– Lunges (left) (with coupon / with band)
Juneteenth Fact #1
– Bent Over Rows (with coupon / with band)
– Lunges (right) (with coupon / with band)
Juneteenth Fact #2
– Shoulder Presses (with coupon / with band)
– Squats (with coupon / with band)
Juneteenth Fact #3
– Arm Curls (with coupon)
– Thrusters (with coupon)
Juneteenth Fact #4
– Reverse Merkins IC / Squat Band pull-aparts

Juneteenth Facts:

1) “Juneteenth marks the anniversary of the announcement of General Order No. 3 by Union Army general Gordon Granger on June 19, 1865, proclaiming freedom for enslaved people in Texas.”

2) On January 1, 1863, Lincoln issued the final Emancipation Proclamation, declaring that all enslaved persons in the Confederate States of America in rebellion and not in Union hands were freed.

3) More isolated geographically, planters and other slaveholders had migrated into Texas from eastern states to escape the fighting, and many brought enslaved people with them, increasing by the thousands the enslaved population in the state at the end of the Civil War. Although most lived in rural areas, more than 1,000 resided in both Galveston and Houston by 1860, with several hundred in other large towns. By 1865, there were an estimated 250,000 enslaved people in Texas.

4) Despite the surrender of Confederate General-in-Chief Robert E. Lee at Appomattox Court House on April 9, 1865, the western Confederate Army of the Trans-Mississippi did not surrender until June 2. On the morning of June 19, 1865, Union Major General Gordon Granger arrived on the island of Galveston to take command of the more than 2,000 federal troops recently landed in the department of Texas to enforce the emancipation of its slaves and oversee Reconstruction, nullifying all laws passed within Texas during the war by Confederate lawmakers.

CoT: Happy Father’s Day! Here are some words of wisdom from Popeyes, who commiserated with me on pushing our teenage children to *want* to do better, to be better.

“Here’s what I’m learning:
1) Timing – I don’t control this. It’s in God’s time. I have to trust that His timing is perfect. I’m learning to trust His timing. This has been hard.
2) Hunger – My kids have a different appetite than I do, and I’m not just talking about food. They want to do different things in their own way. When I push them to do things that are hard or that they don’t want to do, it is nagging because they are not hungry for it. It is the equivalent of me feeding them food, however good it is for them, when they are full. I am learning to only feed my kids (i.e. speak life into them, give them advice, push them to try new things, etc) when they are hungry (i.e. when they come to me and ask me a question, when they are struggling with something or have a problem, etc).
3) Patience – I am not a patient person. But having kids and wanting them to change has taught me to wait and to learn lesson #1, it is in God’s time. Rinse and repeat, even if the cycle is moving slower than I want it to.

“For what it’s worth, you are leading your family in a way that is honorable and right. I commend you for your efforts and your perseverance. Don’t lose heart my brother, for at the right time, in God’s time, you will see the fruit of your labor. It may be a different fruit than what you were expecting but it will be sweet to your soul!”