Author: f3nano

DATE: 2021-08-18
AO: Loco
Q: Ronaldo
PAX: Hoff, Bobcat, Nolan, Mutombo, Leonidas, Madonna, Brisket FNGs: Dreamcatcher – FNG
COUNT: 9
WARMUP: SSH, Michael Phelps, Arm Circles, Chinooks, Cherry Pickers, Ricky-Bobby around the AO. THE THANG: A ball at each station, different ball = different exercise. -100lbs Slam Ball – Over the shoulder or bee-craw while rolling it. -20lbs medicine ball – Wallball shots
-20lbs slam ball – Lift it overhead -> Slam it -> Repeat
-10lbs slam ball – Alternating off-set merkins
-Soccer ball – High toe taps
-Basketball – Bobby Hurleys
-Football – High plank hold with one or both feet on ball
-Volleyball – American Hammers
-Ping pong ball – Leave it alone, it’s just a ping pong ball. Do burpees.
-Tennis ball – The key to rotating through stations. Throw the tennis ball as far down the parking lot as possible. Mosey to bring it back, everyone rotates when tennis ball is returned. Everyone picks a ball, shotgun start, work for 15.

5 minutes of alternating Roman Chairs with Balls-to-the-Wall

MARY: Low plank while alternating ‘change the channel’. Throw back for those of you who used to have a 📺. Hold the plank and reach out to change the channel. Mumblechatter turned this into a reminiscence of all the golden age of terrible TV shows from the 80’s and 90’s. ANNOUNCEMENTS:

-9-11 stair climb prep continues for those participating.

-If you’re not participating in that ruck, consider joining several of us at Purcellville Baptist Church on 9-11 from 0730-1230 for the Men’s Leader for Life Conference. More info at https://www.purbap.org/mlc

COT:Do I truly have a thankful heart?
I Thess. 5:18 says, “Give thanks in all circumstances for this is the will of God in Christ Jesus for you.” Giving thanks often should be easy, because we’re Americans and life is good, but am I thankful for the hard things? For the challenges, for the rebukes, for the disciple, for the sorrow, for the pain, etc? “…ALL things” That’s God’s will.

DATE: 2021-08-17
AO: General
Q: Traveler
PAX: Maj. Payne, Toolbox, Trolley, Fairweather, petro
FNGs: DR PAX The Tickler (Greenville) and DR PAX from Raleigh, Bench, Blue Cheese, FNG Buttah COUNT: 11
WARMUP:
Mosey around the perimeter of the field. Intersperse butt kickers, high knees, arm circles, Michael Phelps, BWS, Willie Mays Hayes, and “the fence hop.”

THE THANG:
Move down the field, completing the same number of reps of a specified exercise as the yard line you’ve reached. Sprint back to the goal line after each set. While PAX waited for the 6, they completed EC burpees. Keep count and a prize awaited the PAX with the most burpees! Re-group, then begin the next exercise.
Sprint 100 yards to the opposite goal line. Then do 100 LBCs. Sprint back to the original goal line.
Reverse sprint 90 yards to the opposite 10. 90 SSH. Sprint back to the goal line. 80: Bear Crawl. Russian twists. Sprint back.
70: Lateral shuffle. Calf raises.
60: Reverse lateral shuffle. Tuck jumps.
50: Crawl bear. Merkins.
40: Frog jump. Jump squats.
30: Traveling burpees. Monkey Humpers.
20: Lunge walk. Shoulder taps IC.
10: Inchworm. Big Boy Sit-Ups.

MARY:
Chosen by our burpee champion (Toolbox, who crushed 51 EC burpees), the PAX completed 4 rounds of 30 second exercises: Merkins, Mountain Climbers, Wide Mountain Climbers, Heels to Heaven.

ANNOUNCEMENTS:
Keep prepping for the 9/11 Stair Climb! (5 PAX crushed some bleachers for EC after the beatdown)

COT:
Prayers for Afghanistan – veterans who fought there and people who are still stranded there. It’s easy to stay in our bubbles, but our safety and security is a lot to be grateful for. Be in tune for how you can help.

DATE: 2021-08-18
AO: Loco
Q: Supertramp
PAX: Mater, Bail, Tink, Gigawatt
FNGs: Bradybunch
COUNT: 6
WARMUP: SSH, Michael Phelps, Hip Circles, Don Quixote, Fire Hydrants, Kobra Kai, Calf Stretch, Mosey

THE THANG:
20 minute time cap:
Coupon Swings x50
Merkins x50
Coupon Goblet squat x50
Rows x50
Deadlift High Pulls x50
Burpees x50
Repeat if needed

MARY: Baby shark ab challenge x2 with 1 minute rest

ANNOUNCEMENTS: (Please correct any mistakes)
Iron Pax is coming up, sign up!
Regional break from the Capital in the works
Picnic at Bulldog(?) 8/28

COT: How do we approach goals and obstacles?
Do we charge in and give everything so we’re spent after we’re done? Do we leave anything in the tank for what’s around the bend? Do we over “reward” ourselves?
What is more important: the result or the quality of the effort?

DATE: 2021-08-18
AO: Compound
Q: Popeyes
PAX: Zeus, Yard Sale, Sheldon, Rambler, swish
FNGs: Jimmer (from NC)
COUNT: 7 Strong
WARMUP: A half dozen laps around the parking with high knees, butt kickers, arm circles, side straddle hops, etc
THE THANG: Up and down the stairs at Mosaic as many times as you can, interspersed with squats, box jumps and side straddle hops to keep the heart pumping.
MARY: Merkins, LBC’s, more merkins, Russian twists, more merkins, flutter kicks and a few more merkins
ANNOUNCEMENTS: A couple Sasquatches (one in November in WV and one next Sunday at Olympus) and 9/11 stair climb
COT: What is your purpose? Focusing on your goal or purpose will help temper how you react to difficult situations.

DATE: 2021-08-18
AO: Horizon-Ao
Q: 3 mile
PAX: Magoo, Mayberry, Old Bay, lightspeed
FNGs: Kombucha
COUNT: 6
WARMUP: SSH, Arm Circles, WMH, Cherry Pickers, Up/Down Dog, Lunging Hip Flexor Stretch THE THANG:
– fellowship lap
– 4 sprints up the cross-country hill
– DORA (100 Merkins, 200 BWS, 300 LBCs) with 20 team burpees after completion of each exercise
– “matriculate down the field”: lunge walk for ~10 yds then exercise: 10 hand release merkins / 20 mtn climbers IC / 30 seal claps / 40 calf raises / 30 seal claps / 20 mtn climbers IC / 10 hand release merkins MARY: flutter kicks, dead bugs, freddy mercuries,
ANNOUNCEMENTS: 9/11 stair climb
COT: YHC felt gratitude for F3 and fellow PAX which helped snap in after vacation. from the “book of joy”, humor and humility are pillars to joy. both stem from the Latin word “humus”, which is also delicious and can bring joy.