Author: f3nano

DATE: 2021-10-18
AO: Farm
Q: Chile
PAX: Infinity, Rocky, Sparky, Matthew – Running Man
FNGs: None
COUNT: 5
WARMUP:
Grady Corn
Beet pickers
Willie Mays Hayes
Michael Phelps
Imperial walkers
THE THANG:
Tabada – 8 rounds of each
Set 1 – SSH
Set 2 – Squats
Set 3 – LBCs
Set 4 – Mountain climbers
Set 5 – Broad jump with back pedal
– Jump forward then run backward to start
Set 6 – Freddy Mercuries
Set 7 – High Plank Shoulder Taps
Set 8 – Nolan Ryan (alternate sides)
MARY:
Rosalitas
Penguin crunches
American Hammers
ANNOUNCEMENTS:
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.

DATE: 2021-10-16
AO: Farm
Q: Jag
PAX: Chile, Infinity, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP: IBAC; Overhead Press; Michael Phelps; SSH; IW; Copperhead Squats; SSH; Cherries; WMH; Windmills; Down Dog; Up Dog; Merkins; and SSH.
THE THANG: Alternated a run 43 yards out and back – which was then followed by 4 Burpees and then 3 Burpees (including sets with Prisoner and Kraken variations) – with the following sets: 43 seconds of Squat Thrusters with and without a coupon, sharing among the PAX; 43 seconds of Walking Lunges with and without coupon, sharing among the PAX; 43 yards of Coupon Cleans, Jerks and Throws (4 times, sharing among the PAX); 43 LBCs; 43-yard Bear Crawl; 43 WWIIs; 43 Squat Calf Raises; 43 Penguin Crunches; and Coupon Slams. MARY: Flutterkicks; Freddie Mercuries; and Nolan Ryans.
ANNOUNCEMENTS: The Grunt and . . .
COT: Chad Wilkinson honorably served our country as a SEAL for over 2 decades. Sadly, he lost his battle with mental illness by taking his life at the age of 43, which is about this same age of many of the PAX. We will honor his life on November 20 by doing the Chad1000X at Olympus – 1000 step-ups, alone or with a group, with or without a ruck. However, we need to also remember his lesson: You are not in this alone. You are not expected to go through this alone. Look to the left and the right of you. Just as iron sharpens iron in The Gloom, we support each other. Out.

DATE: 2021-10-16
AO: Freestate
Q: Winston
PAX: Deagle, Horshack, CashOnly, ShowMe, Riot
FNGs: Sherlock, Chief
COUNT: 8
WARMUP:
SSH, Mountain Climbers, Sit Throughs, Bonnie Blairs, Cherry Pickers, Windmills,2 laps-karaoke then Alabama ass kickers, Frankensteins

THE THANG:
Pax moves 2 coupons from corner to corner around the basketball court one at a time while everyone completes the following: Round 1: jump squats
Round 2: plank jacks
Round 3: flutters
Round 4: shoulder tap mirkins
Round 5: lunges
Round 6: Freddie mercuries
Round 7: wall sit
Round 8: burpees

Century climb
Pax plays soccer with “burpee fines”

MARY:
Flutter combo
10x flutters then…
Reverse crunches
Dollies
Little baby crunches
Plank-o-rama

ANNOUNCEMENTS:
COT:

DATE: 2021-10-15
AO: Atlantis
Q: Riot
PAX: Infinity, Deflator, Rogue
FNGs: None
COUNT: 4
WARMUP:

Side straddle hops – 15
Cherry pickers – 10
Hillbilly Walkers – 15
Windmills – 15
Michael Phelps – 20

THE THANG:

Mosey to pier
Mirkens – 15
Mountain climbers – 20
Squats – 25
Arm claps – 20

Mosey to stairs

Rules of the game:
Each Pax takes turns pulling cards. Numbered cards mean all pax must run the stairs the number of times corresponding to the number pulled (ex: pull a six, go up and down 3 times etc…). For face cards, Ace – 10 count. King – Pax pulling the card does 10 burpees all other pax plank. Queen – Pax pulling card planks all other pax do 10 burpees. Jack – all pax do 20 squats.

Mosey back with a 20 second plank-o-rama

MARY:

American hammers – 20
LBCs – 20
Freddy Mercuries – 20
Flutter kicks – 20
Downward dog into Cobra Kai

ANNOUNCEMENTS: N/A
COT: Three months ago, YHC didn’t believe that something like F3 could exist (free? all volunteer???) and certainly didn’t think he would be out here in the gloom running up and down stairs at 6am. Now, I can’t imagine life without it. I’m grateful for the impact it has had and I look forward to SYITG.

DATE: 2021-10-15
AO: Patriot
Q: CableGuy
PAX: Bone, Lucius, My Space, Lazlo, Shake and Bake, Fish Fry, Maguire, Flipper, Terminal, Wedding Singer, 2 percent, Ice Tea, Big Short FNGs: None
COUNT: 14
WARMUP: SSH, Cherry Picker, WM Hayes, Arm Circles, Down Dog/Cobra Kai/Child’s Pose, Fellowship lap
THE THANG: Pax form two teams for four rounds of the following. Teams were challenged to start and finish each exercise together … take turns leading/counting: 50 Body Weight Squats
40 Big Boy Situps
30 Merkins
20 Bonnie Blair’s
10 Burpees, Clap required
400M run
MARY: LBC, Toy Soldier, American Hammer, Burpees
ANNOUNCEMENTS: Cornhole 10/23, Grunt 11/6
COT: Unleash the power of the person next to you. We started it today by making this workout about getting the team through it, taking turns leading with the Pax beside you. In your family, professional setting, etc focus on helping others unleash their potential.