Author: f3nano

DATE: 2021-08-24
AO: Delphi
Q: Obadiah
PAX: Bluegrass, swish, slider, Derecho, Glee, Dunder, Rambler, Nano, Hoolihan, I-Beam, Ashe, Zeus, Sheldon FNGs: None
COUNT: 14
WARMUP: SSH, WMH, Michael Phelps, Arm circles, down dog,
THE THANG: 5 stations with 2 CB at each. Stations roughly 40 yards apart in a rectangle.

Station 1: 10 Blockees – burpee with block
Station 2: 20 overhead presses
Station 3: 30 k swings
Station 4: 40 squats
Station 5: Merkins on the blocks
MARY: none
ANNOUNCEMENTS: 9.11 climb and shirts
COT: Prayers for conditions in Afghanistan and in our own hearts.

DATE: 2021-08-24
AO: Freestate
Q: Horshack
PAX: Winston, Deagle
FNGs: None
COUNT: 3
WARMUP:
SSH x 25 IC
IW x 15 IC
Merkins x 10 IC
Hillbillies x 15 IC
Michael Phelps x 15 IC

THE THANG:
Mosey Jog to Stairs of Insanity
Set goal for 25 climbs (47 steps) in under 20 minutes
Goal achieved at 19:42
Mosey walk / jog back to FreeState

MARY:
Flutters x 10 IC
Right into Scissors x 10 IC
Right into Dying Cockroaches x 10 IC
Reverse Crunches x 15 IC
Right Into Freddie Mercuries x 15 IC
Leg Lift Rosalitas x 20 IC

ANNOUNCEMENTS:
Adopt a Road program – need to decide when we start. Signs will be installed in 10-12 weeks. Monthly Happy Hour – Thirsty 3rd Thursday
Sponsoring a FreeState CSAUP event? Let’s think up some ideas. Outdoor Alliance activity offer – TBD
IronPax – sign ups are due this coming week
9/11 Stair Climb starts at 0600
11/6 Grunt (looking for Qs)

COT:
Just finished the Ernest Hemingway documentary from Ken Burns. It was a sad last third of his life given to excess and drinking. But he had a quote that made me think of the messages we often give our kids that they can become anything we want. Hemingway said that’s not true (see photo), but we do have control over what we practice. Hemingway would write for about 5 – 6 hours a day beginning at first light, then would focus on being a dad / husband after 1 or 2pm. That discipline started to crumble in his later years when his body was less forgiving of his alcohol abuse and he no longer embraced the suck.

DATE: 2021-08-24
AO: Loco
Q: Shute
PAX: Brisket, Gigawatt
FNGs: None
COUNT: 3
THE THANG: We took turns leading down and back the stairs at Wolverine, 2 times each, put us at 1,800 stairs for the day. Not bad.

DATE: 2021-08-23
AO: Loco
Q: Mater
PAX: Banjo (WV), Mutombo, Leonidas, Brisket, Shute, Gigawatt, Refueler, Hoff, Bobcat, Inglewood, Aragorn, Ronaldo, Beaver Nugget, Dreamcatcher, Gilligan, Ditka FNGs: FUJI, STITCHES
COUNT: 20
WARMUP:
20 x SSH
10 x M.Phelps
12 x Cheery Pickers
Calf Stritch
20 x Mountain Climbers
Kobra Kai

THE THANG: K.I.S.S.
For Time:
Run 400m
100 merkins
Run 400m
90 squats
Run 400m
80 merkins
Run 400m
70 squats
Run 400m
60 merkins
Run 400m
50 squats
Run 400m
40 merkins
Run 400m
30 squats
Run 400m
20 merkins
Run 400m
10 squats
***Run 800m***

Total work is 3 miles of running, 300 merkins, and 250 squats.

MARY: Mary Forgave us… We had to skip.

ANNOUNCEMENTS:
Blue Ridge Picnic POSTPONED to a later date.
9/11 Star Climb on 9/11.

COT:
Today’s workout sucked, but remember to be grateful to even be out there. Coach K was a faithful PAX who would love to join an F3 workout, but due to cancer he is bed-ridden going through chemo. Remember we are fortunate to be able to workout.

GOODWORK LOCO! I LOOK FOREWARD TO ‘COOLIN’ WITH THE NEWER PAX I DON’T KNOW YET. I WILL LEARN YOUR NAMES AND WE WILL BRO OUT.

DATE: 2021-08-23
AO: Farm
Q: Chile
PAX: Infinity, Rocky, Matthew – Running Man, Sparky
FNGs: None
COUNT: 5
WARMUP: Michael Phelps
Beet pickers
SSH
E2K
Merkins
Grady Corn
THE THANG:
Tabada – 8 rounds of each
Set 1 – Goblet Squats
Set 2 – LBCs
Set 3 – Mountain climbers
Set 4 – Bent over rows
Set 5 – Freddy Mercuries
Set 6 – Coupon Swings
MARY:
Penguin crunches
Starfish crunches
Rosalitas
Triangle Crunches
COT:
F. Enzio Busche tells the story of a young man he knew some years ago who was having trouble finding an apartment in a city that had a shortage of affordable apartments. The young man said that he would not come home until he found an apartment but that he would be home by 5 PM. Busche did not expect the young man to find an apartment as so many other people were looking and had come up empty handed. But Busche was taught a great lesson that day. He said the young man came back around 3 PM with an apartment.
He asked him how he had been able to achieve what so many others had tried and failed. The young man said that he went out and started asking everyone he encountered on the street if they knew of an apartment for rent. The young man talked to hundreds of people that day with the urgency of a drowning man. One of the people he talked to was a man on his way to the newspaper to put in an add for an apartment for let. The young man told him he was looking for an apartment and was able to convince the man to give him the apartment. The young man had the contract in hand. The lesson that Busche learned from this experience was this:
**When we learn to totally focus on achieving something with a firm commitment, taking away all distractions, we succeed.**