Author: f3nano

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Baskettleball

DATE: 2021-07-21
AO: Loco
Q: Bolt
PAX: Inglewood
FNGs: None
COUNT: 2
WARMUP: SSH IC, Cherry pickers IC, Michael Phelps IC, Lat stretches, Downward dog, Kobrakai THE THANG: 9 Stations (we completed 4 rounds)
1) 5 Layups
2) 5 Free throws
3) Perimeter Dribble
4) 5-10 Pullups
5) Murder Bunnies 20 yards
6) 3-point Kettlebell rows 10 each side
7) Kettlebell pullover
8) Kettlebell swings
9) Kettlebell chest press

Rinse and repeat

MARY: 5 minutes
1 minute Plank hold
1 minute LBCs
1 minute Heel taps
1 minute Pickle pointers
1 minute Supermans
ANNOUNCEMENTS:
COT: Give a smile and you get a smile. Imagine what it would be like to see Jesus smile. Today’s challenge is to bring a stranger or someone you know is having a bad day a smile, no words necessary. A small gesture that can brighten an entire day.

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Field of Pain

DATE: 2021-07-19
AO: Farm
Q: Gekko (Keith Capp)
PAX: Infinity, Matthew – Running Man, Chile
FNGs: None
COUNT: 4
WARMUP:
SSH, IC x20
Michael Phelps, IC x20
Cherry pickers, IC x15
Butt kickers, IC x15
Jog around the triangle

THE THANG:
Playground of Pain x 4 Rounds: 40 sec on / 20 sec off
– Step Ups
– Plank
– Merkins (or Dips)
– Squats
– Pull Ups (or Dips)
Sprint across the field

MARY:
Penguin Crunchies, 20 IC
American Hammers, 15 IC
Side plank, Count off to 30
Elbow Plank, Count off to 30

COT:
Quit chasing perfection. Perfection is unattainable leading to inevitable disappointment. Instead chase improvement. Every step in the right direction is a moment worth celebrating. Sarah Silber

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TUESDAY 20 JULY

DATE: 2021-07-20
AO: Atlantis
Q: Jonathan E. Crittenden
PAX: Infinity, Deflator, Bratwurst, Grease Monkey, Momentum, Rogue, Rapid-J.Snow FNGs: None
COUNT: 8
TUESDAY 20 JULY
Don Quioxotes
Twist Lunges
Sitting Arm Cycles
Superman 4 counts (Y/ W / T….1)
Bicep merkins x10
Bird dog crunches
Dive Bombers x10
Dirty dogs
Plank Jacks
Donkey Kicks
Merkins x25

–Bridge Assault–

RunUp at sunup: Lead runner takes off for first peninsula (set PAX to 5-10-15 of burpees merkins 4count mtn climbers)

After returning, with PAX holding their planks/stretch planks, call out “next runner!”

Then during successive runups to first peninsula:

Continue Burpees Merkins Mtn Climbers and holding planks while waiting ….🎶 ” leaning rest with each successive assault runner.

All assault the second peninsula !

“…Momma told Jonny not to go downtown
Marine corps recruiter was hanging around

Johnny didn’t listen and he went anyway
Wanted to hear what staff sergeant had to say

MEPS loaded Johnny on a greyhound bus
hey, staff sergeant, where are you taking us?

Momma told “Johnny don’t you dare cry,
PIs gonna put a real gleam in your eye!”

He was off to the land that God forgot
Where the sand fleas sting and the sun gets hot

He saw the yellow footprints two by two
Wondered what the DIs would make him do

Hey there Recruit, you better behave
Hit the sand pit, shit, shower and shave!

Gave him an old ruck and a canteen cup
Broke Johnny down then built him up

Trained like hell, expert on the range
Earning the title felt mighty strange

DI walked the ranks, row by row
Pinned on Johnny’s eagle, anchor and globe

Momma said, “Marine, you done your best!
But if you cross me boy, Its the leaning rest.”

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Stairs of Insanity – Extra Humid Edition

DATE: 2021-07-20
AO: Freestate
Q: Horshack
PAX: Horshack
FNGs: Winston
COUNT: 2
WARMUP:
• SSH x 25 IC
• Cherry Pickers x 15 IC
• Imperial Walkers x 15 IC
• The Hundreds x 20 IC
• Mosey around the blacktop, sprints on the sides
• El Capitan x 15 IC
• Pull Ups x Until Failure
• Michael Phelps x 15 IC
• Windmills x 15 IC

THE THANG:
• Mosey to the Stairs of Insanity
• 2 rounds of the following (60 seconds in each station)
– Upper location: Plank
– Middle: Squats
– Down: Incline Merkins
• After each round – run around the stairs with 10 Burpees, 30 Dips and 20 Alternating Lunges • Mosey our way back to the blacktop

MARY:
• Flutters x 20 IC
• Reverse Crunches x 15 IC
• Dollies x 15 IC
• Dying Cockroach x 15 IC
• Outlaws x 10 each side IC
• Protractor followed by 10 Freddie Mercury IC

ANNOUNCEMENTS:
* Harpers Ferry Ruck/Tube 7/24
* Regional Shirt order closes 7/29
* MjP & Zeus birthday Co-Q at Olympus 7/31
* 20th Anniversary 9/11 Stair Climb
* F3 Nation 10 Year Anniversary 10/8-10 in Wilmington, NC
* The Grunt (Nov 6 or 11, TBD)

COT: Living Right helps a man to stay Right
Earlier, Q-Source defined a Jackass as a man who lives for himself rather than Living Third (behind creator and community). This is a man with no belief in a higher power outside of himself who has no choice but to think he is the king of the world.

This is a dangerous belief for a man to have, both for himself and the people who depend upon him. It leads a man to make up his own self-serving rules for living. But that is only one part (the smaller part) of the danger. The bigger problem is that without the influence of a Belief System to guide him, a man ends up living on the wrong end of the Survivor-Servant Continuum.

On the Survivor end of the Continuum are those men can who only stay alive by feeding off of their Community. At the opposite end of the continuum are the Servants, those men who have gotten Right and now Live Right to the Advantage of their Groups while expecting nothing in return.

While the Survivor and the Servant anchor the extreme ends of the Continuum, the great majority of men live their lives in quiet desperation somewhere towards the middle.

The good news is the Survivor-Servant Continuum is not static. No matter how long a man has been a survivor, any man can begin Movement toward Servanthood, but only through the IMPACT brought about by something else disrupting him. High Impact Men, because they live to Purposefulness, are agents of disruption.

High Impact men find that in their effort to Live Right by carrying the Survivors they get an unexpected benefit–they themselves are kept Right. Once a High Impact Man begins Living Right, it is far easier for him to stay Right.