Author: f3nano

DATE: 2021-11-02
AO: Freestate
Q: Horshack
PAX: Deagle, Winston, CashOnly, ShowMe
FNGs: None
COUNT: 5
WARMUP:
· Side Straddle Hops-x 25 IC
· Alarm Clocks x 10 IC
· Carolina Dry Docks x 10 IC
· Michael Phelps x 15 IC
· Two laps – Karaoke
· Willie Mays Hayes x 10 IC
· Walk Out to Sun Salutation x 5 IC
· El Capitan-x 15 each way
· Cherry Pickers-x 15 IC

THE THANG – Grab a Coupon for the Escalator
· Burpees-5 OYO +
· Add Coupon Curl-10 IC +
· Add Alternating Side Lunges -15 +
One Lap
· Add Overhead Press-20 IC +
· Add Chest Press-25 IC +
Two Laps
· Add Jump Overs -30 IC +
· Add Mountain Climbers – 35 IC
One Lap

MARY:
· Reverse Crunch -15 IC Holding Coupon
· Windshield Wipers-15 IC
· Side Crunches-10 IC Each Side (feet in coupon)
· 15 Big Boi Sit ups (feet in coupon)
· X Factors x 10 IC
· Box Cutters x 15 IC Each way

Announcements:
– The Grunt at 0700 on Saturday

COT: Remembrance and Legacy

This past spring, Deagle shared his faith and personal thoughts about Yom HaShoah, the Jewish Day of Remembrance for the six million Jews lost in during the Holocaust and those who fought to resist the Nazis. During Yom Kippur, the Jewish day of atonement a few weeks ago, it is also traditional to recite remembrance prayers and light Yizkor candles in memory of deceased loved ones.

In the Catholic faith, November is a month of remembrance of family members and other loved ones we’ve lost. It begins today with All Souls Day. In Mexico, it’s called the Day of the Dead when household altars are decorated by family members with physical items and messages that bring back the essence of the deceased.

Five years ago this month, I lost my mom to Alzheimers. The obituary my brothers and sisters wrote together tried the best we could to document her legacy with certain facts and events. When I was down in North Carolina last month for the F3 10 year, I was thinking about my mom and my grandparents who were from North Carolina.

At the F3 event, there was a lot of discussion about legacy. As David Redding the founder of F3 said, “a man’s Legacy is not comprised simply of what he happens to say and do during his lifetime. That stuff is often forgotten more quickly than we’d want to believe.

Rather, Legacy is constructed through the people – and groups of people – a man has intentionally served and influenced during his life and the worthy problems that he deliberately set out to solve–all compounded by his love and generosity of heart.”

I mentioned I saw our friend McFly and was reminded by his service to the severely disabled community and his ongoing commitment he makes to raise crazy money for Ainsley’s Angels.

There were several community service events all over Cape Fear – each one either started or sustained by F3 men. I was impressed by the commitment the F3 leadership made to support the missions – the big and worthy problems – that men brought forward and asked for support.

My greatest hope for this AO is that we can do the same for each other. So if you have something you want to take on, a problem you want to solve, an issue you care about, a kid or a relative who needs help, please share it. I’m confident that everyone here at FreeState would do you anything we could to support you.

DATE: 2021-11-01
AO: Horizon-Ao
Q: Magoo
PAX: Kodiak, Disco, 3 mile, Booking
FNGs: attaché
COUNT: 6
WARMUP: WMHs, SSH, Al Gore roll-ups, Quick Feet, High Knees, Butt Kickers THE THANG:
Timer: 2 PAX medicine ball pass across the field in the dark Remaining PAX pick from:
-Kettle Bell Swing
-Alternating dumbbell rows
-dumbell side raises or flies
-ruck-weighted front squat
-saggy bag burpees

MARY: protractor, scissor kicks, Supermans, single leg body saw ANNOUNCEMENTS: Grunt Saturday
COT: Pain is a warning sign, not a damage indicator. Meditation on the distinction during Frog Pose hip opener.

DATE: 2021-11-01
AO: Patriot
Q: Lazlo
PAX: Bone, CableGuy, Lucius, Maj. Payne, Wedding Singer, My Space FNGs: None
COUNT: 7
They say variety is the spice of life, so I guess this Q was sort of the baking soda. But I know everyone wanted to get a head start on the 100 blockies a day monthly challenge and felt like I should oblige.

WARMUP: SSH, Imperial Walkers, hillbillies, cherry pickers, LBACs, Michael Phelps, Ricky Bobby lap at an uncomfortably fast pace

THE THANG:
It’s complicated but see if you can follow. Get a coupon. Bear crawl with it to the 5. Do a blockie. Another 5, and 2 blockies. Continue pattern to the 50 where you’ll do 10 blockies. Turn around. Go 5 yards and do 9 blockies and work your way back. When you get to the goal line and realize that the exercise would be zero blockies, which just feels wrong, do 3 burpees.

Part 2: To spice things up, we did something new.
Round of 10: murder bunny to the 10. Do 10 kettlebells
10 coupon squats
10 derkins
10 thrusters
Rifle carry back

Round of 20: murder bunny to the 20
20 each of the same exercises
Rifle carry back

Decide that a round of 30 is a bad idea. Repeat round of 10.

Wrap up with a 100 yd rifle carry, and another 100 yd rifle carry.

MARY: 10x WWIs, 10x toy soldiers
Repeato x3

ANNOUNCEMENTS: grunt, Chad 1000, turkey trot, 2nd F

COT: the Q has been staying up a lot watching the Braves and knew that the fart sack was going to have a strong pull today. So signing up to lead this fine group was a strategy to make sure I started the week the right way. Very much appreciate this group for giving me that opportunity and holding me accountable.

DATE: 2021-10-28
AO: Highlands
Q: 2 percent
PAX: Booking, Speedo, Trolley
FNGs: None
COUNT: 4
WARMUP: SSH, Hill Billy’s, Arm Circles, Michael Phelps, Willy Mays Hays, Imperial Walkers, Cherry Pickers, Downward Dog, Kobra Kai
THE THANG: the Pax completed multiple exercises based on whether or not they were able to toss an inflatable inner tube onto a parking cone. No one succeeded and zero points were awarded. Then we moved to sets and reps of exercises that were determined by rolling giant lawn dice. I am very tired and just want to go to bed but I need to write this so Paxminder doesn’t Pax shame me for the month of October. DM if you want the full details of the workout. MARY: Nolan Ryan’s
ANNOUNCEMENTS: the Grunt 11/6
COT: quotes about luck. None of which came from Andrew.

DATE: 2021-10-30
AO: Farm
Q: Chile
PAX: Infinity, Matthew – Running Man, Gekko (Keith Capp)
FNGs: None
COUNT: 4
WARMUP:
Grady Corn
Beet pickers
Willie Mays Hayes
Michael Phelps
Imperial walkers
THE THANG:
LARM Stations Workout –
AMRAP – 1 minute, 20 second rest, next station
Arms – Coupon Curls, Bent Over Rows
Legs – Lunges, Squats w/resistance band
Abs – LBCs, High to low plank
R – Jump Ropes, Rosalitas
M – Merkins, Mountain Climbers
MARY:
Penguin crunches
Australian snow angels
Starfish crunches
PAX Choice/Pass the mike
ANNOUNCEMENTS:
Veterans Day memorial run/workout next Saturday
COT:
Excellence vs. Perfection
Don’t seek perfection, but instead strive for excellence. It may seem that these two have only subtle semantic distinctions; but in fact they are quite at odds. Perfection is excellence’s somewhat pernicious cousin. It is pedantic, binary, unforgiving and inflexible. Certainly there are times when “perfection” is necessary to establish standards, like in performance athletics such as diving and gymnastics. But in general, perfection is someone else’s perception of an ideal, and pursuing it is like chasing a hallucination. Anxiety, low self-esteem, obsessive compulsive disorder, substance abuse, and clinical depression are only a few of the conditions ascribed to “perfectionism.” To be clear, those are ominous barriers to success.

Excellence is an attitude, not an endgame. The word excellence is derived from the Greek word Arête which is bound with the notion of fulfillment of purpose or function and is closely associated with virtue. It is far more forgiving, allowing and embracing failure and vulnerability on the ongoing quest for improvement. It allows for disappointment, and prioritizes progress over perfection.
>From “5 Characteristics Of Grit — How Many Do You Have?” by Margaret Perlis, Forbes Magazine, October 2013.