Author: f3nano

DATE: 2021-11-16
AO: Freestate
Q: Horshack
PAX: Butter, Deagle, Winston, CashOnly, ShowMe
FNGs: Lefty
COUNT: 7
WARMUP:
• SSH x 25 IC
• Imperial Walkers x 15 IC
• Carolina Dry Docks x 15 IC
• El Capitan x 15 Each Way OYO
• 2 laps w/ Karaoke
• Mountain Climbers x 15 IC
• Michael Phelps x 15 IC
• Willie Mays Hays x 15 IC
• Cherry Pickers x 15 IC

THE THANG:
• Grab a Coupon
• Four Tabata: 8 Sets 20 seconds on 10 seconds off (OYO)
o Coupon Curl and Press
o 2 pulse coupon squats
o Coupon Alternating Deep Merkins
o Alternating Coupon Lunges
* One recovery lap between each exercise series

MARY:
• X Factors x 10 IC
• LBCs x 20 IC
• Leg Lift Rosalitas x 15 IC
• Plank-o-rama 10-10-10-10-10 IC
• Pickle Pumpers x 10 IC
• Flutters x 20 IC

ANNOUNCEMENTS:
• 1st F: Thanksgiving – will have a workout
• 2ndf events
o Wed Nov 17 Dogwood Tavern
o Thurs Nov 18 Thirsty 3rd Thursday at the Irish Inn at Glen Echo • 3rd F Events
o Saturday Dec 4th – Adopt a Road Clean Up with the 2.0s

COT:
• In honor of the QAnon Shaman’s sentencing tomorrow, Q-Source is back! • Q Point 2.2: Topic is Influence
o Defined as Igniting A Desire For Movement toward Advantage
o As any father knows, a lasting movement toward advantage must be voluntary, using persuasion rather than compulsion.
o The greatest form of influence is in our personal examples – through our words and our deeds
o Not just what we say, but how we say them, not just what we do, but how we do them
o A shift away from the status quo usually happens by convincing someone to try something they already know they want to do.
o Techniques of Influence vary greatly person to person, influencer by influencer, but there four common characteristics that make people influential:
1. Guided by their own sense of purpose and often push back against organizational status quo
2. Clear about their beliefs and the why behind their beliefs – able to speak from the heart with conviction
3. Their deeds were unselfish in that they are focused on the group’s betterment and advantage, enlightened self-interest, willingly deny themselves or subordinate their own will to the group.
4. Approached problem solving with a focus on solving those problems that cause group disadvantage and preparing for conditions and circumstances that could derail the group.

DATE: 2021-11-13
AO: Aerie
Q: Rocketman
PAX: Renaissance, Hightower, Jag, Infinity, Chile, Chasqui
FNGs: Kuch (FNG)
COUNT: 8
Warmup/CoP

Michael Phelps x14, IC
Side Straddle Hop x 14, IC
Merkins x14, downs
Imperial Walkers x14, IC

The Thang

Murder bunny across the football field 20 yards at a time, doing different exercises at each stop.

– Jump Overs x20
– Derkins x20
– Goblet Squats x20
– Big Boy Situps x20
– Curls x20

Then say hello to BDE burpees! Do 10 of them.

Now back across the field:

– shoulder taps x10
– Cobra kai
– CDDs x10
– mountain climbers x10
– squats x10

Then Hightower games! Ultimate frisbee but with a ball… Every time the ball hit the ground, everyone did a burpee and the ball changed teams.

### 6 MoM

50 flutter kicks, IC

#### Words of Wisdom

It’s been a year since YHC started working out with F3. Thank you. I deeply appreciate the investment that has been made into me and I look forward to being able to reflect some of that investment here in Gainesville.

DATE: 2021-11-12
AO: Horizon-Ao
Q: Poe
PAX: 3 mile, Disco
FNGs: None
COUNT: 3
WARMUP: SSH, LBAC, Cherry Pickers, Willy Mays Hayes, Moroccan Night Club
THE THANG: Baba O’Reilly (5 minutes of Imperial Walkers), modified 5-round Murph (5 pull-ups, 10 merkins, 15 OH claps) with running and stairs each round, BWS with Moby Flower MARY: Big Boy sit-ups, side plank dips, LBC’s
ANNOUNCEMENTS:
COT: Was good to remember the 3rd F3 principle during Friday’s pouring rain – workouts are outdoors, rain or shine

DATE: 2021-11-15
AO: Horizon-Ao
Q: Magoo
PAX: Disco, 3 mile, sticks, Brown Bag, Jenner, Booking, Old Bay FNGs: attaché kombucha
COUNT: 10
WARMUP: Cherry Picker, Abe Vigoda, Imperial Walker, Mule Kicks, Ministry of Funny Walks Mosey
THE THANG: 8X20sec Tabatas: Blockies, KB Swing, Pull-through, Superman Merkins, 2-pulse Squat, lunge-kick, curls/press MARY: Penguins, Body Saw, J-Lo
ANNOUNCEMENTS: 2ndf events Nov 17 Dogwood Tavern and Nov 18 Glen Echo COT: Thanks for being here.

DATE: 2021-11-15
AO: Farm
Q: Infinity
PAX: Chile, Sparky, Matthew – Running Man
FNGs: None
COUNT: 4
WarmUp: SSH, Imperial Walkers, Don Quixotes, Beet Pickers, LBACs, and Downward Dog.

The Thang:
DORA:
100 HRR Merkins
200 Bonnie Blairs
300 Squats

Field Work:
Bear Crawl 20m, IC
20 CDDs
Crawl Bear 20m, IC
12 CDDs, IC
Backward Run
20 OH Claps

Mary: Sweat Angels, Penguin Crunches, V-Ups,Side Crunches, Box Cutters, and American Hammers.

CoT:
Proverbs 27:17 – “Iron sharpeneth iron; so a man sharpeneth the countenance of his friend” (KJV). F3 simplifies this verse to “As iron sharpens iron, so one man sharpens another.” I like to blend the two, as I like the use of the word “friend” in the KJV: “As iron sharpens iron, so a man sharpens his friend.” We are all out here to sharpen not just ourselves, but each other. Together we will reach our goals more quickly and with more meaning.

In that spirit, be mindful of those around you who are struggling and need your encouragement. Rather than asking how someone is doing, just let them know you were thinking of them and wish them well.