Author: f3nano

DATE: 2021-11-24
AO: Patriot
Q: CableGuy
PAX: Jag, Big Short, Lazlo, Lucius, Bone, Wedding Singer, Booking, Speedo, Maguire, Shake and Bake FNGs: PGH DR Ramblin’
COUNT: 12
WARMUP: SSH, Arm Circles, Down Dog, Cobra Kai, Fellowship Lap
THE THANG: Pax assembled along the goal line for a run to the opposite end and 100 reps of an exercise once there. Then run back and do five burpees. With the Thunderstruck burpathon, we did about 60 burpees on the day. Exercises for 100’s were: Merkin
Body Weight Squat
American Hammer
Monkey Humper
Flutter Kick (IC)
Plank Jack (SC)
Lunge (SC)
Overhead Clap (SC)
Superman
To wrap: Thunderstruck with merkins on ‘thunder’ and burpees on ‘thunderstruck’ MARY: LBC, Toy Soldier, Freddie Mercury
ANNOUNCEMENTS: Turkey Trot, Friday 7a convergence at Horizon COT: Attitudes of gratitude. Have safe holiday and let’s get that coffeeteria.

DATE: 2021-11-23
AO: General
Q: 2 percent
PAX: Lazlo, Booking, Trolley
FNGs: DRPAX @lattimore from F3 Cleveland
COUNT: 5
WARMUP: SSH, Imperial Walkers, Michael Phelps, Willy Mays Hays, Cherry Pickers, Downward Dog, Kobra Kai
THE THANG: As a tribute to the great men and women who invented the holiday that allows the Detroit Lions to continue to stay in business….we spelled out their names with exercises, alternating rep counts between 16 and 21 to signify the year of the first thanksgiving. Oh and we ran a lap in between each letter so a full 2 miles stuffed inside this turducken of pain.

P. – Plank Jacks x16
I. – Iron Hulk x21
L. – Lt. Dan’s x16
G. – Groiners x21
R. – Reverse Crunches x16
I. – Imperial Squat Walkers x21
M. – Merkins x16
S. – Singlet Merkins x21
MARY: flutter kicks, Nolan Ryans
ANNOUNCEMENTS: Turkey Trot 11/25, Horizon 2.0 friendly football 11/26
COT: Q reflected on how COVID has raised more awareness to things that we ordinarily take for granted but are thankful in our every day lives. Let’s try and be thankful EVERY DAY for the things we are blessed with. Not just once a year on thanksgiving. @trolley closed us out with some prayer.

DATE: 2021-11-19
AO: Burg
Q: Ape
PAX: Ape, Tink, Bail, Mater, Banjo (WV), Flame, Cowher (Wv)
FNGs: Cold Cut, Splitter
COUNT: 9
WARMUP: SSHs, Micheal Phelps, Arm Circles, Cherry Pickers, Calf Stretch, Cobra Kai, Dynamic Stretch Mosey

THE THANG: Follow whiteboard, choose your own path.

MARY:
50 second plank
10 merkins
40 second plank
10 merkins
30 second plank
10 merkins
20 second plank
10 merkins
10 second plank
10 merkins

ANNOUNCEMENTS:
There will be a new 3rd F meeting on Tuesday mornings in Leesburg. Stay tuned for more info!

COT:
Verse Storm!
Exodus 20:3 You shall have no other gods before me.

Matthew 22:37-38 And he said to him, “You shall love the Lord your God with all your heart and with all your soul and with all your mind. This is the great and first commandment.”

Matthew 6:33 But seek first the kingdom of God and his righteousness, and all these things will be added to you.

When I look at my life, and break down my day by time spent, it’s clear that I’m not following the above verses. I spend time with God, but he’s not number 1. Make God #1 in your life. See announcements for a new way opportunity to dive deeper.

DATE: 2021-11-20
AO: Aerie
Q: Rocketman
PAX: Renaissance, judo, Chasqui
FNGs: None
COUNT: 4
COP

– Side Straddle Hop x 16 IC
– Don Quixote x 14 IC
– Imperial Walkers x 16 IC
– Michael Phelps x10 IC

THE THANG

The Al Carmichael. Carmichael holds the distinction of scoring the first touchdown in American Football League history, a 59-yard pass reception from Frank Tripucka for the Broncos against the Boston Patriots on September 9, 1960.

Start at one end line of a soccer or football field. For Set 1, the pax sprint to the other endline, do 10 reps of the exercise, then sprint back to the starting point and do 10 more.

1. Burpees, OYO
2. High plank, 30 count
3. Forward Lunges, IC
4. Big Boi Situps, Ups
5. Nolan Ryans, IC
6. Mountain Climbers, IC

Take a breather lap around the track!

1. Burpees, OYO
2. Elbow Plank, 30 count
3. LBCs
4. Nolan Ryans, IC
5. Squats, Downs
6. Al Gores, 30 count

Take a final victory lap around the track!

6 MoM

– American Hammers x8
– Australian Snow Angels x 8 IC
– Dying Cockroach x 8 IC
– Superman x 14 IC
– Hello Dolly x14
– Flutter Kick x20

ANNOUNCEMENTS

Chasqui will be leading Wednesday! Come back out for the fun and joy.

WORDS OF WISDOM

> Stop researching every aspect of it and reading all about it and debating the pros and cons of it… Start doing it. > Jocko Willink

This is your mission today. Stop looking. Start doing. Make the decision. Move the needle. You started here by waking up and working out. Keep that momentum going and START DOING IT.

DATE: 2021-11-23
AO: Freestate
Q: Horshack
PAX: Deagle, CashOnly, Butter
FNGs: None
COUNT: 4
WARMUP:
• SSH x 25 IC
• Swing Billies x 15 IC
• Twistees x 10 IC Each Way
• Windmills x 15 IC
• 2 Laps Karaoke on the sides
• Frankensteins x 15 Each Way OYO
• Mountain Climbers x 15 IC
• Willie Mays Hayes x 10 OC
• Cherry Pickers x 15 IC

THE THANG: Playground of Pain
• Mosey to Playground
• Bear Crawl around the perimeter sets the pace
o Dips
o Step Ups
o Australian Pull Ups
• After Set #1: Tenniscide
• After Set #2: Jacob’s Ladder 1-2-3-4-5-4-3-2-1
• Mosey back to Blacktop

MARY:
• LBC x 20 IC
• Freddie Mercuries x 15 IC
• Side Crunches x 10 Each Side IC
• Plank-o-rama
• Dying Cockroach x 15 IC
• Rodeo Flutters 10 Flutter -10 Clockwise Rodeos -10 Flutter -10 CCW Outlaws IC

ANNOUNCEMENTS:
• 2.0 Friendly Thanksgiving Beatdown – Bring an FNG with their kids! • 3rd F: Adopt a Road on Saturday – SSL Hours
• 3rd F: Give to Give Update
o Very psyched FreeState had six of the Capital Region’s 23 donors. o Our region is now firmly in 2nd place nationally with nearly $6,000 raised. o New regional target is 100 donors, so please continue spreading the word.

COT:
Q-Source 2.3 Missionality (defined as Service in the High Impact Zone)
• There is a cultural myth of getting out of your comfort zone and try new things.
• That you must escape or expand your comfort zone or risk a narrow or negative life.
• F3’s counterpoint is not to focus on whether you are inside or outside of your comfort zone testing yourself on your perceived universe of under-developed skills.
• But rather, focus on where your fewest, hardest wired skills can have the strongest effect. F3 calls this your High Impact Zone and it’s where you’ll find your greatest productivity. • Ask yourself – what are the skills for which I am most suited?
• To sustain yourself in the High Impact Zone, you need to practice your fewest, hardest wired skills in service to a purpose – a mission – worthy of your life. • Ask yourself – What am I called to do and who am I called to serve?
• This pairing of applying our hard wired skills with a compelling purpose is key to stay in the High Impact Zone and helps us resist straying from our Mission.
• Our resulting productivity in this zone will result in many requests to undertake tasks that range far outside of our Skills-to-Mission pairing. • If this happens to you – decline the request quickly and firmly. Why? 1. You will invariably disappoint the requester, and end up just mailing it in 2. You will deny serving your Mission – loudest calling purpose 3. You will box out the right person for that particular request
4. It will be a joyless experience – drudgery, the last thing you want to do each day
• Saying no is a critical discipline, no matter how flattering the request is to us.