Author: f3nano

DATE: 2021-07-16
AO: Loco
Q: Supertramp
PAX: Mutombo, Cutter, Bail
FNGs: None
COUNT: 4
WARMUP: Michael Phelps, Arm Circles, Don Quixote, Hip Circles, Calf Stretch, Cobra Kai, Mosey

THE THANG:
30 reps Coupon Goblet Squats
50 reps Coupon Swings
70 reps Coupon Sumo Deadlift High Pulls
50 reps Coupon Swings
30 reps Coupon Goblet Squats

Performed 10 reps ~Every minute on the minute

MARY: Baby Shark Ab Challenge

ANNOUNCEMENTS:🎉🎉🎉 Official Kickoff next Friday of The Burg 🎉🎉🎉

COT: Distractions are everywhere. We need to put first things first, whether it’s Christ, family, work, or just general responsibilities before entertainment and fun. Sometimes we need to just get used to being bored and give our minds time to rest and process.

DATE: 2021-07-15
AO: Olympus
Q: Obadiah
PAX: Pop Fly, Rambler, swish, Zeus, YNAB, Nano, Monk, Glee, Ashe FNGs: @Turn2
COUNT: 11
WARMUP: SSH, arm circles, M Phelps, Don Quixote, WMHs, down dog, mountain climbers
THE THANG: paired up. PAX A on the block, PAX B takes a track lap. Switching once B is back from lap Block work:
10 yd Murder bunnies (MB)
10 blockies/10 yd MB
20 overhead press/10 yd MB
30 kettle bell swings/10 yd MB
40 squats/10 yd MB
50 merkins/50 yd MB to start.
Repeat
50 yd MB/50 yd MB

Functionally worked out to about 1 mile run, 200 yds MB, and two rounds of Meatloaf Massacre per PAX.

MARY: MC, WW2, in/outs, glees, flutter kicks, rev LBCs, burpees ANNOUNCEMENTS: @Zeus, @Maj. Payne Payne Bday Q on 7/31;
COT: Isaiah 52:7- How beautiful on the mountains are the feet of those who bring good news. Take time to get above and out of your circumstances. Get above the clouds, the haze and get perspective and then be a voice of peace, Hope, reason. Speak truth from having stepped away to gain strength and appreciation for the blessings.

DATE: 2021-07-15
AO: Farm
Q: Matthew – Running Man
PAX: Infinity, Chile
FNGs: None
COUNT: 3
Workout consisting of several exercises done in the Tabata sequence: 20 sec on, 10 sec off, and 8 times through.

DATE: 2021-07-15
AO: Highlands
Q: Jenner
PAX: Jag, Jenner, Toolbox, Katniss
FNGs: DR PAX Loafer
COUNT: 5
WARMUP: SSH, imperial walkers, IBAC, WMH, CPickers, brief Mosey
THE THANG: (Jenner’s Q) ascending/descending hills with 1:4 merkins/plank Jack’s at the bottom, 1:4 derkins/air presses at the top going up to 5 and then back down to 1. Mosey around to a high wall for Humpty Dumptys (dubbed by Jag) 2 rounds of 12 seated chair ab press up with 3s hold followed by 15 deep derkins. Part II (Toolbox Q) brief mosey back to the playground. 10 pullups, 10 SSH, 10 merkins, 10 air squats, and 10 big boy sit ups, descending ladder down to 1. final round full hang pullup x 2, 20s slow merkin, 20 a slow squat. Brief mosey to the field for Mary.
MARY: Ring of fire. Group started with Burpees while Pax did boo boo bear crawls (single leg bear crawl) around. next round was man makers, next round was gleemakers, next was gleemakers with knee to chest high jump, and last round was gleemakers with high jump and deep squat.
ANNOUNCEMENTS: float ruck Jenner to post info, friday workout to honor passing of a PAX’s father. check slack
COT: life is like a box of chocolates, you never know what you’re gonna get. But whatever it is, we can face it and overcome it with the help of our families, friends. coworkers and F3 brothers. Jenner reiterated a quote from Maya Angelou “Do the best you can until you know better. Then when you know better, do better.”

DATE: 2021-07-15
AO: Freestate
Q: Horshack
PAX: Horshack
FNGs: Winston
COUNT: 2
WARMUP:
· SSH-x 25 IC
· Windmills x 15
· Mosey around the blacktop – side shuffle with Michael Phelps · Mountain Climbers x 15
· Go into downward dog, hand walk into cobra kai, hand walk back to Downward Dog, hand walk back to standing position x 3 · Arm circles x 10 each way
· Stretch arms OYO – 30 seconds

THE THANG: The Hard Parts Lifted from @Jenner
· First up is Perform 1 merkin, 1 air squat (deep as you can go, and all the way up to a calf raise), 1 SSH. Same routine with 2 reps each, Repeat-o up to 5 each
· Second is max pull-ups. One PAX pony up to the bar while PAX run a blacktop loop. Switcheroo.
· Third – Mosey over to playground benches. Perform 30 dips then 15 tall derkins. Repeat-o. · Fourth is Jacob’s Ladder 1-2-3-4-5-4-3-2-1
· Fifth Back to the starting point. Perform 5 pull-ups and bear crawl down around the 3-point line. Repeat.

MARY:
· Flutter-x 20 IC
· Outlaws x 10 each way
· Reverse Crunches-x 15 IC
· American Row -x 10 IC
· Leg Lift Rosalitas -x 5 IC
· Protractor x 60 seconds
· Flutters to close x 10

ANNOUNCEMENTS:
• Leadership call coming up next week
• Ruck & Float on Saturday July 24th details to be posted soon.

COT: Q-Source Quadrant 2 Live Right: The Dedication To Purposefulness • To Live Right a man must have an Ultimate Purpose in mind.
• The Ultimate Purpose is Movement toward the Solution to the Problem each one of us was uniquely born to solve.
• Purpose is an Advantage sought. To be Purposeful is to Commit oneself to bringing an Advantage into fruition. An Advantage, which is a superior circumstance achieved by Movement, is by implication a thing external to a man in that it requires the involvement of other people to achieve.
• Whereas the first quadrant, the Get Right, was focused on what a man must do to achieve proper personal alignment and Accelerate himself, the Live Right is focused on his IMPACT on the lives of other people and how he helps them to Accelerate.
• To Accelerate is to increase the pace of Movement away from the Status Quo and towards Advantage.
• Advantage cannot be achieved by a single Movement, but must be obtained progressively by traveling through a series of Waypoints, which are the stepping stones along the path.
• Waypoints are things done with Deliberatude (that is – to think, speak and act with a deliberate attitude that exudes Commitment) by a man who has an Ultimate Purpose in mind.