Author: f3nano

DATE: 2021-07-27
AO: Loco-Valhalla
Q: Shute
PAX: Brisket, Mutombo, Dial-tone
FNGs: None
COUNT: 4
WARMUP: SSH, Step back and twist, leg pulls, DD, Cobra Kai, Lerkins (Lunge Merkins), track mosey THE THANG: 45 second holds alternating left and right side, 45 seconds each. – Chair with leg extended / Plank one arm one leg
– Royal dancer / Side Plank
– Tree pose / One arm forearm plank
– Warrior pose / Side Plank with leg lifted
– Bound dog / Inner balance (eyes closed)
MARY: We had enough of that with the planks
ANNOUNCEMENTS:
COT: Everything starts with small choices. You chose to set your alarm last night. You chose to come here this morning. Think about where you want to go and start making the small choices to get there. I want to be closer with God. My small choices are to: pick up my bible and start reading; stop what I’m doing and get on my knees; show up to 3rd F events. Go get ’em fellas! AYE!

DATE: 2021-07-27
AO: Freestate
Q: Horshack
PAX: Deagle
FNGs: Churchill from Black Mountain NC AO
COUNT: 3
WARMUP:
• SSH x 25 IC
• Hillbillies x 15 IC
• Windmills x 15 IC
• Burpees x 5 OYO
• Michael Phelps x 15 IC
• Cherry Pickers x 15 IC

THE THANG:
• One mile Indian Run to GlenMar Park
• AMRAP Circuit #1 (40 on / 20 off)
o Box Jumps
o Dips
o Squats
o Pull Ups
• Mosey to Tennis Court
o Suicides x 2
• AMRAP Circuit #2 (30 on / 15 off)
o Step Ups
o Decline Merkins
o Alternating Side Lunges
o Pull Ups

MARY:
• American Hammer x 10 IC
• Freddie Mercuries x 10 IC
• Side Crunches x 10 each side IC
• Flutters x 15 IC

One mile fellowship run back

ANNOUNCEMENTS:
o Last Thursday F3 Happy Hour at Westover in Arlington
o 20th Anniversary 9/11 Stair Climb (Saturday)
o F3 Nation 10 Year Anniversary 10/8-10 in Wilmington, NC
o The Grunt (Nov 6 or 11, TBD)

COT:
Optimist Creed
Promise Yourself…
To be so strong that nothing can disturb your peace of mind
To talk health, happiness and prosperity to every person you meet To make all your friends feel that there is something in them To look at the sunny side of everything and make your optimism come true To think only of the best, to work only for the best and to expect only the best To be just as enthusiastic about the success of others as you are about your own
To forget the mistakes of the past and press on to the greater achievements of the future
To wear a cheerful countenance at all times and give every living creature you meet a smile
To give so much time to the improvement of yourself that you have no time to criticize others
To be too large for worry, too noble for anger, too strong for fear, and too happy to permit the presence of trouble

DATE: 2021-07-26
AO: Patriot
Q: Lucius
PAX: Bone, Big Short, CableGuy, Cena, Flipper, Lazlo, Maguire, Maj. Payne, Poe, Sunshine, 2 percent, Vila, Wedding Singer FNGs: None
COUNT: 14
WARMUP:
SSH; Windmills; Cherry Pickers; Downward Dog; Cobra Kai; Moroccan Night Clubs

THE THANG:
Follow Me: Mosey; Lunge Walk; Bear Crawl; Mosey; 2x (25x Step-Ups; 11x Derkins); Mosey; Bear Crawl; Mosey

Sandbag Relay: PAX split into teams, who then performed the following 60-lb sandbag races: Bear-Crawl Sandbag Pull-Thru (10 yards for each PAX on the way out and 10 yards on the way back); Sandbag Clean and Throw (10 yards for each PAX on the way out and 10 yards on the way back); Sandbag Carry (distances of 30 yards, 60 yards, and 90 yards for each PAX). Rest exercises included: Alt. Shoulder Taps; Lunge Steps; Merkins; Body-Weight Squats; Overhead Clap; Air Press; and Mountain Climbers.

24-7 Burpees: PAX ran 24 yards; performed 7 burpees; then ran back. 2x.

MARY:
Flutter Kicks; LBCs

ANNOUNCEMENTS:
HH 2000 on Thursday at Westover Beer Market and Forrest Inn. Sasquatch coming soon.

COT:
On recent business travel, YHC was struck by how life’s obligations (and finding a rental car in Minnesota) can push out important daily routines and relationships. As your life refills after the summer, fight to preserve time for what is important.

DATE: 2021-07-26
AO: Loco
Q: Hoff
PAX: Rikers, Brisket, Refueler, Mutombo, Shute, Dial-tone, CrotchRocket, Ronaldo, Hoff, MicroChip, Scranton FNGs: None
COUNT: 11
WARMUP: Side Straddle Hoffs x15 IC, Michael Phelps x10 IC, Side lunge x3/side, Cherry pickers x15 IC, Downward dog with calf stretches, Cobra Kai.
THE THANG: Four Corners around the school, with @Hoff pace mosey in between corners. PAX option to mosey at faster pace between corners and complete a set exercise upon arrival (Corner 1: Plank, Corner 2: Squats, Corner 3: Merkins, Corner 4: Squat Hold). Once all PAX arrived at a corner, one PAX rolled the mid-level die to identify the exercise for that corner and led the exercise. Four laps completed for approximately 2 miles of mosey with 16 beatdown corners that included: Burpees, Mountain Climbers, Incline Merkins, Walking Lunges, Backward Lunges, High Knees, Crunches, Arm Circles, 30 Second Plank. MARY: Flutter Kicks, Windshield Wipers, Freddie Mercury, Australian Snow Angels.
ANNOUNCEMENTS: Support needed to grow Kodiak at Round Hill ES – Recruit and EH your friends in Round Hill to get out on Wednesday mornings for epic @Rikers and @Bolt beatdowns.
COT: Kindness & Forgiveness – Our world is filled with so much negativity and hate, yet our charge from God to be kind, forgiving, and loving. In Ephesians 4: 31-32, God calls us to:
’31 Get rid of all bitterness, rage, anger, harsh words, and slander, as well as all types of evil behavior. 32 Instead, be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you’. It is profound and humbling to think that God through Christ has forgiven us and calls us to be kind and tenderhearted. Kindness and forgiveness are so important but seem so hard for so many people. As HIMs, we are called to be leaders and set an example, so I encourage you to always be kind to those around you – First and foremost, be kind and forgiving to your wife and children, and also be kind to the staff at Starbucks, the cashier at Giant, the person that walks by you at Costco, and all those around you. Kindness spreads and we need to be the light that ignites the fire of kindness in the world around us.

DATE: 2021-07-26
AO: Farm
Q: Infinity
PAX: Chile, Sparky, Rocky, Matthew – Running Man
FNGs: None
COUNT: 5
WarmUp: Copperhead Squats, Don Quixote, Beet Pickers, LBAC with leg raised, Michael Phelps, and 200m Mosey.

The Thang:
Round 1:
10 Merkins,
15 Parallel Squats,
20 Sit-ups, and
⅛ mile run

Round 2:
10 Derkins,
15 Jump Squats,
Jamie (20-20-20 sec V-hold, extensions, V-hold), and
⅛ mile run

Round 3:
10 Plyo pushups,
15 8-count Squats,
20 V-Ups, and
⅛ mile run

Round 4:
10 Stagger pushups (5 each arm),
60-sec squat hold,
20 American Hammers, and
⅛ mile run

Round 5:
10 Peter Parker pushups (5 each leg),
15 Spider-Man squats,
60-sec elbow plank, and
⅛ mile run

Round 6:
10 Dry-Docks,
15 Squat-Lunges,
20 LBCs, and
⅛ mile run

Round 7:
10 Hand-release pushups,
45-sec Leg Raise Hold (left leg),
45-sec Bird Dog (left arm), and
⅛ mile run

Round 8:
10 Diamond pushups,
45-sec Leg Raise Hold (right leg),
45-sec Bird Dog (right arm), and
⅛ mile run

5-10 Jack Webb’s

CoT:
“If you want to win, you must be good enough to beat the ref!”
Who is the “ref” in your life? What person or situation beyond your control is standing between you and success? No matter what we’re trying to accomplish, there’s always a barrier of some kind to overcome, and it’s often something over which we have no control.
Instead of focusing on the barriers, let’s work to become so good that we’ll succeed no matter how many bad calls the ref may throw at us. If you want to win, don’t complain about things beyond your control. Just be good enough to beat the ref.