Author: f3nano

DATE: 2022-01-12
AO: Aerie
Q: Chasqui
PAX: Rocketman
FNGs: None
COUNT: 2
WARMUP:
Neighborhood Run
15x Michael Phelps
15x Cherry Pickers
10x Jumping Jacks
10x mountain crawls
10x don quixote

“It doesn’t matter what kind of body you woke up with today, what matters is that you are here”

THE THANG:
2-3 Intervals
Run
15x Big boy Sit-ups
15x merkins
10x squats right to left
10x burpees
Run
15x bicycle kicks
10x merkins/shoulder taps
10x lunges in place right/left
10x burpees
Run

MARY: Cobra kai, legs/arms stretching

ANNOUNCEMENTS: Ruck training next week TBD

COT: Words of wisdom : “When Motivation fades away you can always rely on Dedication”. Motivation comes and goes! But dedication is what got you here today!

DATE: 2022-01-11
AO: Delphi
Q: I-Beam
PAX: Hightower, Dunder, Hoolihan, Lightyear, Pop Fly, Wham-O FNGs: None
COUNT: 7
WARMUP: Mosey around the field with high knees, butt kickers, shuffling, and lunge walks. SSHs, Michael Phelps, Cherry Pickers, WMHs

THE THANG: Borrowed from F3 Greenwood
Round One:
Leave coupon at start point. Bear crawl 20ish yards. 20 merkins. Mosey back to coupon. One man maker. Rinse and repeat by decreasing merkins by one rep and increasing man maker reps by one. Mary: LBCs, Flutter Kicks, American Hammers

Round Two:
20 goblet squats, lunge walk 20ish yards. One Bonnie Blair (hard way). Mosey back to coupon. Rinse and repeat by decreasing goblet squats by 2 reps and increasing bonnie blair reps by one. Arms: 25 curls, 25 overhead press, 25 tricep extensions

MARY: Done in the protection of the wind-blocking retaining wall

ANNOUNCEMENTS: Hightower Respect Bday Q, Pop Fly Bday, Arlington Cemetery wreath pickup, ARC ruck all upcoming

COT: Our children are always watching us. Be a good example and be the person you want them to emulate

DATE: 2022-01-11
AO: General
Q: citrus
PAX: Booking, Trolley, Faceplant, Toolbox, Fairweather, Traveler, citrus FNGs: None
COUNT: 7
WARMUP: SSH, IW, hillbillies, copperhead squats, merkins, down dog, runner’s stretch, cobra kai.

THE THANG:

PART 1: Lap around the parking garage, passing slamballs – 4 rounds, 4 exercises, 10 reps (Bonnie Blairs, Tuck Jumps, Monkey Humpers, Toe Touch SSH)

PART 2: Bear-icides (or, as the PAX said with all the scorn and contempt of Veruca Salt, “This is what Maj. Payne did LAST week”).

PART 3: Lap around the parking garage, passing slamballs – 4 rounds, 4 exercises, 10 reps (Burpees, Calf Raises, Merkins, Mountain Climbers)

MARY: WWIs, gas pumpers, side plank (each side).

ANNOUNCEMENTS: ARC on Feb 19; ruck training on Sundays; AMBAB on Jan 30 (most likely). AMBAB = As Many Burpees as Burpeeable

COT: These are the opposite of the dog days of summer – the coldest, windiest, most miserable-ist days of the year. Let’s motivate each other to keep posting during this time, because if we can force ourselves out of the fartsack when it feels like 10º, we can do anything.

DATE: 2022-01-11
AO: Freestate
Q: Horshack
PAX: Deagle, CashOnly, Butter, Winston
FNGs: None
COUNT: 5
WARMUP:
• SSH x 25 IC
• Trunk Twisters x 10 IC
Imperial Walkers x 18 IC
• Grady Corn x 25 IC (Named for Grady Pitstick – Knoxville PAX – who died at the young age of 30) • Slow Count Willie Mays Hayes x 12 IC
• Two laps w/ Kareoke and Jailbreak sprints on the sides
• Plankjacks x 15 IC
• Cherry Pickers x 15 IC

THE THANG: Tabata style: 4 Rounds with 8 exercises – 20s exercise / 10s rest 1. Burpees
2. American hammers
3. Side lunges
4. Squats
5. Double the burpees, double the fun
6. Dips
7. Monkey Humpers
8. Mountain climbers
Each round followed by a recovery run around the blacktop

MARY:
• Flutters x 25 IC
• Reverse crunches x 20 IC
• Windshield Wipers x 15 IC
• Reverse Plank-o-rama IC
• Leg Lift Rosalitas x 15 IC
• X-factors x 10 IC , plus 10 more without our heels touching the ground • Protractor with flutters to close

COT: Q-Source 2.5 – Accountability
Every man has Blind Spots, the hard-wired gaps in his nature that he cannot see without help. Blind spots are not moral weaknesses that a man can work through in solitude to overcome. Blind spots are revealed by seeing personal obstacles from a different perspective, much like side mirror alerts on a car reveal obstacles before they cause real danger.

Like side mirrors, seeking accountability structures with others helps men reveal obstacles in their blind spots. No matter how dedicated or deliberate a man is in the building of his Guardrails, there will be some stretches of his road that he will not be able to shore up on his own. However, together, men can build true Accountability into their lives by sharing and submitting to three things: Standards, Enforcement of standards, and Consequences.

#1) A Standard is an objective measure of performance or behavior. To be Effective, it must be inarguable. If it contains any subjective wiggle-room then it is not a Standard. Likewise, standards are not high-sounding ideals or ethical aspirations that cannot be concretely defined.

#2) Enforcement is an external force that applies a Standard. Without Enforcement, a man’s Blind Spots will lead him to continually lower his own Standards to meet his own declining performance until both meet at the bedrock of his life. Accountability takes others to help cover your blind spots and enforce the higher standards you’ve committed to. In the Army, regularly and publicly standing on a scale was the enforcement of the weight standard.

#3) Consequences are the results of the Enforcement of a Standard. Aside from the very real consequence of shame, in the Army, the consequence for missing the weight standard at weigh ins was required participation in the Army Weight Control Program, aka the Fat Boy Program. Failure to make progress led to a second consequence – involuntary separation from the Army.

For Dredd, the author of Q Source and founder of F3, striving to standards with other men, rather than as a monastic solo act, gave him back the Accountability he had lacked since leaving the military. During the 15 years between leaving the military and starting F3, he had lost and gained 40 pounds on a regular basis – he calls it his Pogo 40.

DATE: 2022-01-10
AO: Patriot
Q: citrus
PAX: citrus, CableGuy, Lazlo, Booking, Jag, My Space, Shake and Bake, Spokes, Wedding Singer, sticks FNGs: None
COUNT: 10
The turf field was an absolute hockey rink, so we refamiliarized ourselves with the surrounding neighborhood. Which also had ice. But not as much.

WARMUP: SSH, IW, hillbillies, little baby arm circles, WMH, WMH 2.0s.

THE THANG:

PART 1: Mosey to parking lot on side of school – Lt. Dans (1 squat + 4 lunges) up to 6/24

PART 2: Mosey to parking lot by indoor pool – 50 burpees, and run a lap every time someone hits 25

PART 3: Mosey to hill – split into 2 groups. 4 rounds of alternating hill sprints and shoulder taps/tuck jumps (10/12/14/16 reps)

PART 4: Mosey to covered area – ring of fire: group alternates step ups and incline merkins while each PAX does a lap up the stairs and down the ramp. Or while each PAX runs some random, different route.

MARY: Flutter kicks, LBCs, penguin taps.

ANNOUNCEMENTS: ARC on Feb 19; training trucks led by HT on Sunday mornings at #social-distance

COT:

On a recent vacation, I went to the hotel gym to work out, and there was a yoga class about to start. I asked the instructor if this would be too much with a tweaked muscle, and he said, “This is hotel yoga. You’ll be fine”.

As he was leading us through it, he commented, “This is about celebrating what you CAN do, not punishing yourself for what you CAN’T do”.

Remember:

1. This is not a competitive sport. Show up, even if you have excuses.
2. Do what you can. Don’t do what you can’t. But participate, and feel good about it no matter what you do.