Author: f3nano

DATE: 2021-07-19
AO: Horizon-Ao
Q: 3 mile
PAX: Riot, Kodiak, Old Bay, Brown Bag, Disco, Poe, lojack
FNGs: Attache, Spike, BigRig, Beater
COUNT: 12
WARMUP: SSH WMH Armcircles Cherry Pickers Down/Up Dog 5 burpees THE THANG: Mosey to wall;
3x: chicken peckers (10x ICE); chair of pain (each PAX 5 count)
round 1 of coupons (go until 1st pax completes, no pax can complete 2 in a row):
40x: swings, derkins, lunges, curls, big boy situps /// mosey to end of field and back
round 2: 30 reps: swings, derkins, lunges, curls, big boy situps rules: go until 1st pax completes/wins, no pax can complete/win 2 in a row, round 1 “winner” can’t win round 2): // mosey to end of field and back round 3: 20 reps of exercises, all PAX complete together
MARY: J Los, rosalitas, supermans, flutter kicks
ANNOUNCEMENTS:
COT: we’re always pushing our bodies but it’s also good to listen to them, there’s wisdom within.

DATE: 2021-07-19
AO: Loco
Q: Bolt
PAX: Nolan, CrotchRocket, Brisket, Mutombo, Hoff, Bobcat, Inglewood, Refueler, Scranton, Ronaldo, Leonidas FNGs: None
COUNT: 12
WARMUP: SSH IC, Michael Phelps IC, Willy Hayes Mayes IC, Cherry pickers IC, Downward dog OYO, Kobrakai OYO THE THANG: Ricky bobby to Graveyard
20 Incline Diamond Merkins
20 Box Jumps
20 Derkins
20 Side step ups Shute Side
20 Merkins
20 Side step ups Right side

Ricky bobby back to AO

3 rounds X
20 Coupon Chest press IC
20 Goblet Squats IC
20 Coupon swings IC
20 Coupon Curls IC
20 Coupon walking lunges
20 Bent over rows
Surprise .5 mile mosey

MARY: Banded in and out IC
Banded flutter kicks IC
Banded Arm, coupon plank walk

ANNOUNCEMENTS: None
COT: Go home and hug your core. Don’t let others break down your core circle of life. Make sure to dedicate yourself to whatever your core is, Ms, kids, pets, Faith, etc.

DATE: 2021-07-17
AO: Olympus
Q: Hightower
PAX: Rambler, Jenner, Ba Da Boom, Booking, Rooster, Zeus, Popeyes, Yard Sale, El Niño, Toolbox, swish, Bambi, Switch FNGs: Booking 2.0’s: Flood and Racket. Hightower 2.0 Vault
COUNT: 19
WARMUP:
Vault led series of stretches and flexibility

THE THANG:
Partner shuttle run with 2.0 across football field

Team handball, pass between teammates to shoot on goal, before the shot must pass twice to 2.0’s.
When the ball hits the ground that team does 3 squats and the other team takes over. Team that scores get to decide PT for other team.

MARY:
30 cadence count flutter kicks, 25 little baby crunch

ANNOUNCEMENTS:
3 years ago we started Olympus with help from The Patriot and Carpex, NC. Zeus & MjP Co-Q birthday Sat July 31 at Olympus
Jenner Harpers Ferry ruck/tubing Sat July 24

COT:
Grateful for the blessings for F3 and this group.

DATE: 2021-07-16
AO: Horizon-Ao
Q: Hightower
PAX: Infinity, Bratwurst, Rousey-F3Grandstrand, Kodiak, Brown Bag, 2 percent, 3 mile, Grease Monkey, Big Short, Popeyes, CableGuy, Flipper, Riot, Fish Fry, Bone, Cena, Maj. Payne, Coconut, Booking, sticks FNGs: Cena, Attaché
COUNT: 23
WARMUP:
30 cc SSH, willie Mayes hayes, arm circles, Michael Phelps, downdog, hip flexors

THE THANG:
Modified Wheel of Misfortune: break group into 4 groups: A, B, C, D. Each group starts at their station and moves together, leave no man behind.
Start with 1 lap around field, 10 Thrusters with coupon at Hub, rifle carry to station A: 25 curls, rifle carry to Hub 10 Thrusters, rifle carry to station B: 25 Blockies, rifle carry to Hub 10 thrusters, rifle carry to station C: 25 goblet squats, rifle carry back to Hub 10 thrusters, rifle carry to station D: 25 Kettle swings, rifle carry back to Hub 10 thrusters. Complete round 1. Rinse and repeat for Round 2

MARY:
50 cadence count Flutter kicks

ANNOUNCEMENTS:
BrownBag working on Blood drive
Regional shirt order open until July 29
Jenner ruck/tubing trip Saturday July 24
MjP and Zeus birthday Co-Q Saturday July 31 at Olympus
Regional conference call Thurs at 8pm

COT:
Popeye shared his lesson of the importance of taking the time to resharpen our tools.

DATE: 2021-07-17
AO: Freestate
Q: Horshack
PAX: Black Diamond
FNGs: Winston
COUNT: 3
WARMUP:
• SSH x 25
• Mountain climbers x 15
• Cherry Pickers x 15
• Two laps around black top – Alabama ass kickers & Karaoke on the sides • Willie Mays Hayes x 10
• Imperial Walkers x 15
• Hill Billies x 15
• Windmills x 15

THE THANG:
Grab a Coupon and Mosey to the field.
• 10 yd Murder bunnies (MB)
• 10 blockies/10 yd MB
• 20 overhead press/10 yd MB
• 30 curls/10 yd MB
• 40 squats/10 yd MB
• 50 merkins/50 yd MB to start

Soccer – 2 burpees if the ball goes out of bounds, 10 LBCs for every goal

MARY:
• Rodeo Flutters x 10 each way
• Reverse Crunches x 15
• Little Baby Crunches x 15
• Leg Lift Rosalitas x 15
• Dying Cockroach x 15
• Big Boy Sit Ups (Coupon) x 15

ANNOUNCEMENTS:
Harpers Ferry Ruck & Float (6a – 1p) Next Saturday July 24
Bring your raft and lifevest and shoes that can get wet. Early Sat. morning ruck + river tube excursion July 24th).

COT: Q-Source Quadrant 2: Live Right: To Live Right requires self-sacrifice
Because Purpose is outside of oneself, living Purposefully requires self-sacrifice. A man who Commits to Purpose abandons service to himself because he finds that he cannot serve two masters. Get Right was Quadrant 1 in Q-Source. But a man who has not yet gotten Right, whose boat is still capsized in the river, can only serve himself because he is consumed with his own survival. Treading water and fighting the current, he will have nothing left for anyone else. Stuck in his Status Quo, he cannot have IMPACT on others.

But that changes with the choice to be a High Impact Man (HIM) who just wears the mask of making a difference. Once a man chooses and if he keeps choosing it every day, he begins to Accelerate his Fitness, Fellowship and Faith and move towards proper personal alignment. Ultimately, he becomes Right by living Right, fulfilling the role that he was designed to play solving problems he was uniquely born to solve.

A man who has gotten Right is no longer expending most of his energy to merely survive. As his personal Guardrails increase in strength through the building of positive Habits, he finds himself gradually thinking less about his own Existential Continuity and more about what Purpose and problems he was designed for and how he can be a Servant to those around him. At this point, he has started to Live Third, which is to consistently and deliberately place oneself behind Creator and Community.