Author: f3nano

DATE: 2021-08-16
AO: Farm
Q: Infinity
PAX: Chile, Sparky
FNGs: Vinter
COUNT: 4
WarmUp: Squats, Don Quixote, Beet Pickers, LBAC with leg raised, Michael Phelps, and Mosey.

The Thang:
2 rounds of:
100m Sprint
10 Burpees
25m Bear Crawl
20 Merkins
25m Lunge Walk
30 Air Squats
25m Standing Long Jumps
40 LBCs
25m Crab Walks

Supplement with the following:
Resistance Band (RB) Bicep Curls
RB Bent Over Rows
RB Thrusters

Mary: Side crunches, Penguin Crunches, Nolan Ryans, Flutter Kicks, and American Hammers.

CoT:
Man is not happier with total freedom. Sitting around with nothing to do is not freedom. Freedom is not an absence of bondage, but the choice of what bonds a man accepts and shapes his life in accordance with.

DATE: 2021-08-16
AO: Patriot
Q: Big Short
PAX: Booking, Flipper, Jenner, Maj. Payne, My Space, Spokes
FNGs: None
COUNT: 7
WARMUP: Side-straddle hops, Imperial Walker, Hillbillies, Little bitty arm circles, Cherry-pickers, Willie Mays heys, Downward dog, Cobra kai THE THANG: Start with two loops around YHS.

First loop had stops for three sets of step-ups (15, 20, 25) alternating with incline push-ups (15, 20, 25), 20 yard bear crawl and three sets of mountain climbers (15, 20, 25) alternating with windmills.

Second loop had stops for three sets of jump ups (15, 20, 25) alternating with dips (15, 20, 25), 20 yard crab walk and four sets of Australian push-ups (10, 9, 8, 7) alternating with Michael Phelps.

Move to the YHS field. Pair up on the goal line for three sets of paired exercises: 75 each of mercans, body weight squats and flutter kicks. One person runs to the 50-yard line and back while the second person exercises, then switch. Continuing running and exercising until the count is reached. MARY: LBCs and Freddie Mercuries.
ANNOUNCEMENTS: 9/11 stair climb and Iron Pax coming up.
COT:

DATE: 2021-08-14
AO: Loco
Q: Gigawatt
PAX: MicroChip, Rikers
FNGs: Hops, Baby Shark, Rousey, Finn McMissile, Bedazzled, Bananas, Unicorn, Blades COUNT: 12
WARMUP: SSH IC, Hairy Rockettes IC, Mountain Climbers IC, Cherry Pickers IC, Downward Dog/cobra kai OYO. THE THANG:
Part 1 – Fitness Ball – Basically dodge ball but with no teams and if you get hit, you perform a set exercise and then you’re back in the game. Today’s exercise was 10 burpee jacks for the adults and 10 floor jacks for the 2.0’s
Part 2 – Circle of exercises – went around the circle and performed exercises selected by each individual PAX members.
Part 3 – Go 4 20 – A capture the flag style game. Two teams attempt to across over the other teams side and retrieve a ball from the coned circle and return it back to your side. If tagged, you are frozen until someone from your team rescue you.
Part 4 – Random exercises – Wall sits to a CT of 100 and my news find from the exicon… Dirty Hookups MARY: Flutter kicks IC, Peter parkers, circle count plank hold ANNOUNCEMENTS:
COT: Morality Crisis – Moral’s are define as 1) of or relating to principles of right and wrong in behavior 2) expressing or teaching a conception of right behavior 3) conforming to a standard of right behavior… etc
What all of these definitions have in common are the “Right Behavior.” Many of our current issues in this country are due to a lack of morals. Many people when confronted with choosing to do the right thing vs the wrong thing, many choose the wrong thing, especially when they know they can get away with it. It use to be that you took pride in being good and do the right thing. The fix to this problem starts with the youth of America. As father, we need to teach our 2.0’s to take pride in doing the right thing even when others aren’t watching. We also need to lead by example. Our 2.0’s watch us more then they listen to us.

DATE: 2021-08-12
AO: Olympus
Q: Nano
PAX: swish, YNAB, Rambler, Hightower, Ashe, Sheldon, Zeus, Switch, Nano, Roddick FNGs: Rep Sleepy
COUNT: 11
WARMUP: The usual.
THE THANG: About 35 burpees during a jog to the back of the school where we did 100 step-ups the hard way. Ran back to the top of the stairs and partnered up. As one partner ran the stairs, the other did burpees. As a team, they had to hit 65 to finish off the 100 burpees. MARY: We had time for a few lbcs!
ANNOUNCEMENTS: 9/11!
COT:

DATE: 2021-08-13
AO: Loco
Q: Mutombo
PAX: De La Rocha, Anchorman, Refueler, Hoff, Madonna, Mutombo, Beaver Nugget, Dial-tone, Nolan, CrotchRocket, Gigawatt, Brisket FNGs: None
COUNT: 12
WARMUP: Side Straddle Hops,
THE THANG:
Each traditional exercises followed the 30-10-30 format:
– 30 Second Negative
– 10 reps with a 1 second positive motion and 2 second negative motion – 30 second negative
(Google 30-10-30 technique)
Round One (nine sets)
1. 10 Merkins following the 30-10-30 technique
2. 10 squats with coupon (30-10-30)
3. 20 seconds of fire hydrants
4. 10 Merkins following the 30-10-30 technique
5. 10 squats with coupon (30-10-30)
6. 20 seconds of fire hydrants
7. 10 Merkins following the 30-10-30 technique
8. 10 squats with coupon (30-10-30)
9. 40 yard sprint and sprint back

Round Two (8 sets)
1. 10 Curls (30-10-30)
2. 10 overhead presses (30-10-30)
3. 20 seconds of fire hydrants
4. 10 Hammer Curls (30-10-30)
5. 10 overhead presses (30-10-30)
6. 20 seconds of fire hydrants
7. 10 Curls (30-10-30)
8. 40 yard sprint and sprint back

Round Three (nine sets)
1. 10 Bent Over Rows following the 30-10-30 technique
2. 10 pickle pointers with coupon (30-10-30)
3. 20 seconds of fire hydrants
4. 10 Bent Over Rows following the 30-10-30 technique
5. 10 pickle pointers with coupon (30-10-30)
6. 20 seconds of fire hydrants
7. 10 Bent Over Rows following the 30-10-30 technique
8. 10 pickle pointers with coupon (30-10-30)
9. 40 yard sprint and sprint back

MARY: Included in Thang
ANNOUNCEMENTS: 9/11 Stair Climb approaching. Also approaching this Fall: Annual F3 National Gathering in Wilmington, NC. See Refueler for more info.
COT: Today’s Thang focused on the negative portion of each exercise. Everyone was invited to do the opposite with their attitude by speaking and thinking more positively (Philippians 4:8). Rather than complaining about needing to wear masks again or traffic, Mutumbo has vowed to speak about God, and how He knows and loves us, and is all knowing, and is everywhere we are, and how he sent His only son to die for our sins.