Author: f3nano

DATE: 2021-08-11
AO: Loco
Q: Banjo (WV)
PAX: Shute, Boone, CrotchRocket, Hoff, Bolt, Madonna, X-Ray, Bobcat, Beaver Nugget, Brisket, Mutombo, Gigawatt FNGs: None
COUNT: 14
WARMUP:
Motivator to 8
Don Quixotes 10IC
Cherry Pickers 10IC

THE THANG:
Ben Hur Relay
3 pax per team. Either side of the field has exercises. Row the coupon boat (Ben Hur’s) across the soccer field. Pax A: Mountain Climbers at Start
Pax B: Ben Hur’s across soccer field
Pax C: Plank Jacks at End
Switch when B gets to C. Repeat until each Pax completes two lengths of Ben Hur’s.

Round 2:
Merkins, Ben Hur’s, Iron Mikes

Round 3:
Single-leg Pickle Pointers, Ben Hur’s, Banded Battle Ropes

Exicon submission: Ben Hur= sit on your 6 with a coupon on either side of you. Lift your 6 off the ground until arms are extended, sit on 6, drag coupons (rowboat motion).

Important to note: All pax need to brush up on 80’s and 90’s movies to keep up with @Nolan and @Bobcat quotes. Also, much grumbling about sore posteriors from Monday’s beatdown.

MARY: No time, but no one complained.

ANNOUNCEMENTS: None to date.

COT:
https://www.youtube.com/watch?v=73K0LLCL3b0
Ben Hur was a blockbuster novel published in the 1880’s. The author made a point to only give Christ a “cameo” appearance in the scene when he gives Judah Ben Hur some water. Often we go about our lives oblivious to God’s divine providence or intervention. During the film (see YouTube clip), the Roman boat captain that Ben Hur is a rower on shares this fallacy: Hate keeps a man alive. Truly it is not hate, it is God-given purpose, love, and grace. Reflect on those things and allow them to motivate us.

DATE: 2021-08-10
AO: Freestate
Q: Horshack
PAX: Deagle, Winston
FNGs: None
COUNT: 3
WARMUP:
• SSH x 25 IC
• Willie Mays Hayes x 10 IC
• Hill Billies x 15 IC
• Alarm Clocks x 10 IC
• 2 Laps w/ Karaoke and Sprints on the sides
• Cracker Jacks x 15 IC
• Twistees x 10 IC Each Way
• Cherry Pickers x 15

THE THANG:
Playground of Pain Tabata Part 1 (30 on 15 off)
o Dips
o Step Ups
o Plank Jacks
o Assisted Pull Ups
o Bonnie Blairs
Jacob’s Crescendo
o 1-2-3-4-5-6-7-6-5-4-3-2-1 (49 Burpees total)
Playground of Pain Tabata Part 2 (20 on 10 off)
o Derkins
o Box Jumps
o Mountain Climbers
o Assisted Pulls Ups
o Squats

MARY:
• Scissors x 10 IC
• Leg Lift Rosalitas x 15 IC
• Plank-o-rama 10-10-10-10-10
• Tall Flutters long count x 15 IC

ANNOUNCEMENTS:
• YHC is officially an F3 TRUEbadour Northeast Sector
• 9/11 Stair Climb at the Lincoln Memorial
• Oct 8 – 10 – F3 10th Anniversary in Cape Fear NC
• Nov 6th – The Grunt – begin at Lincoln Memorial
• 2nd F – starting a monthly happy hour – Thirsty Third Thursdays at the Inn at Glen Echo bar

COT:
On this day, August 10, 1776, news reached King George in London that the Americans had drafted the Declaration of Independence.

Until the Declaration of Independence formally transformed the 13 British colonies into states, both Americans and the British saw the conflict centered in Massachusetts as a local uprising within the British empire.

When Parliament continued to oppose any reform and remained unwilling to negotiate with the American rebels and instead hired Hessians, German mercenaries, to help the British army crush the rebellion, the Continental Congress began to pass measures abolishing British authority in the colonies.

In January 1776, Thomas Paine published Common Sense, that convincingly argued for American independence from the British monarchy. It sold more than 500,000 copies in just a few months. By the spring of 1776, support for independence had swept through the colonies, the Continental Congress called for states to form their own governments and a five-man committee led by Thomas Jefferson was assigned to draft a document declaring independence from the British king.

Notice how the founding date of the United States was not set to coincide with the British surrender at Yorktown in 1781. It was the declaration that started the nation, not winning a war. It was the ultimate “we are a new nation, because we fucking said so!”

DATE: 2021-08-09
AO: Patriot
Q: Wedding Singer
PAX: 2 percent, CableGuy, Big Short, Roadkill, Maguire
FNGs: My Space
COUNT: 7
WARMUP: SSH, Imperial Walkers, Hilbillies, IBAC, Downward Dos THE THANG: 2 laps around the track
Car Trip – 5 reps, add new exercise with 5 reps down the line A lap around the track + bleachers
Car Trip 2 – when @roadkill starts the trip with Murder Bunnies, you know it’s going to be a long set Final lap to hit a mile running
MARY: Freddie Mercuries, side plank leg lifts, flutter kicks ANNOUNCEMENTS: iron pax is coming
COT: if you take six weeks off, we welcome you back – today by using your last Q

DATE: 2021-08-09
AO: Horizon-Ao
Q: Kodiak
PAX: Magoo, Riot
FNGs: Attache, Bluescreen (visiting from Houston!)
COUNT: 5
WARMUP: SSH, Michael Phelps, Cherry Pickers, WMH, Imperial walkers, downward dog
THE THANG: PAX broke into partners and picked up one coupon, moseyed to the Discovery steps. One partner did two flights of stairs with coupon while the other partner did merkins & squats, repeat 5 times; partners moseyed to the top of the stairs on the Harrison street side and did a circuit with one pax running a loop along the sidewalk and back up the stairs as the timer while the others completed circuits of Step-ups, lunges, bent-over row and LBCs; only time for 1 circuit; we moseyed back to replace the coupon MARY: flutter kicks
ANNOUNCEMENTS: 9/11 stair climb is coming; welcome to Bluescreen, who is visiting from Houston and visit a number of AOs during the week he’s here
COT: This workout was designed to prep for the 9/11 stair climb. 9/11 was a monumental day in may of our lives, but I, at least, haven’t commemorated it or the people lost in the years since. This year I intend to change that.

DATE: 2021-08-09
AO: F3Capital-News
Q: Old Bay
PAX: Old Bay
FNGs: None
COUNT: 1
WARMUP: posted at #BaseCamp in Palatine, IL @F3Naperville at 5:15, waited until 5:35 and got the party started with SSH, Willy Mays, Cherry Pickers, and M. Phelps
THE THANG: copied and modified a #BaseCamp backblast- ran the 18 hole disc golf course, exercising at each t-box. Rotated shoulder, core, and legs for a 20 count per hole. MARY: walked around the parking lot
ANNOUNCEMENTS: none
COT:whenever I want to quit on a solo workout I just imaging an F3 buddy yelling at me to keep going