Author: f3nano

DATE: 2021-07-13
AO: Delphi
Q: Hightower
PAX: Zeus, Pop Fly, 2 percent, YNAB, Rambler, swish, Glee, Hoolihan, Dunder FNGs: None
COUNT: 10
WARMUP:
Fellowship job around tennis courts, twice. Side shuffle with Michael Phelps, switch sides, High knees, Butt kickers, walking Frankenstein. THE THANG:
Hard work before play: Burpee, Shuttle run
10 burpees, first court shuttle run, 8 burpees, second court shuttle run, 6 burpees third court shuttle run, 4 burpees first court, 2 burpess second court, 1 burpee to third court.
Dodge ball rules: 5 PAX on each side, start at base line with 4 balls on each side at net. Get hit or catch ball, PAX out, return to their base line, then bear crawl to opposite side to join other team.
Stopped for Half Time: 25 cc SSH, 25 Merkins, 25 cc Flutter kicks, 25 air squats Resume play.
Commercial break for: 10 cc SSH, 10 Merkins, 10 cc Flutter kicks, 10 air squats Last round of dodge ball.

MARY:
Done! 30 cc LBC’s

ANNOUNCEMENTS:
Swish VQ Friday at Sparta. Upcoming F3 shirt order. Zeus & MjP B-day Q – Sat, July 31 at Olympus

COT:
Prayers for our brothers in the Gloom and at home. That they continue to be the leaders to their families and friends that we need them to be.

DATE: 2021-07-14
AO: Burg
Q: Mater
PAX: Supertramp, Ape, Bail
FNGs: Dingo from Arizona
COUNT: 5
WARMUP: TTT x 12 / SSH x 20 / Arm Circles Forward & Back / M.Phelps x 12 / Calf Stretch / Downward Dog and Cobra Kai +0.333 Mile Mosey
THE THANG: 2 Minutes Max Push Up (APFT TEST STANDARD) + 2 Minutes Max Sit-Ups (APFT TEST STANDARD + 2 Mile Run MARY: Timed Out… we did 2 Minutes Max Sit-Ups
ANNOUNCEMENTS: THE BURG LAUNCH FRIYAH 7/23
COT: Burpees Suck. Do them for those that can’t and want to be next to us doing them!

DATE: 2021-07-14
AO: Compound
Q: Popeyes
PAX: Hightower, Sam Adams, buffet, I-Beam, Yard Sale, Obadiah, Zeus, Rambler, swish FNGs: None
COUNT: 10
WARMUP: Couple laps around the field with high knees, butt kickers, twists, arm circles, star jacks, side straddle hops, etc
THE THANG: Carry coupons to the 10, 10 burpees, sprint to the opposite goal and sprint back. Carry coupons to the 20, 20 squats with coupon, sprint to goal line and back. Carry coupons to the 30, 30 burpees, sprint to goal line and back. Carry coupons to the 20, 20 pull ups, carry coupons to the 10, 10 something and then 20 side straddle hops with a sprint finish to the opposite goal line and back. MARY: LBC’s, Merkins
ANNOUNCEMENTS: 3 year anniversary at #olympus on Saturday, @swish’s VQ on Friday at #sparta, @zeus has a Co-Q with MJP at #olympus on 7/31, @hightower has a shirt order coming up and maybe a couple other things I’m forgetting.
COT: Take some time to sharpen your ax (meditate, reflect, pray, etc) so you can be more effective at cutting down trees (where are you headed, what are you trying to accomplish, how are you doing it, etc)

DATE: 2021-07-13
AO: General
Q: Jenner
PAX: Toolbox, Lazlo
FNGs: None
COUNT: 3
WARMUP: SSH, mosey around the school to the field, windmills, arm circles, downward dog, cobra kai

THE THANG:

First up is deconstructed burpees, new style. Perform 1 merkin, 1 air squat, 1 SSH. Repeat with 2 merkins, 2 air squats, 2 SSH.
Repeat-o up to 5.

Second is max pull-ups. One PAX pony up to the bar while PAX run a loop to mid turn stairs and back. When pull-up bar is empty, next PAX hops on.

Third is bench presses (no, not what you’re thinking). Mosey over to Quincy Park to park benches near volleyball court. Perform 30 dips then 15 tall derkins.
Repeat-o.

Fourth, find the volleyball stashed in the reeds. Ask potential-FNG who has already grabbed the court (at 5:50am!) if we can hop on for five minutes. Make him join the fun of volleyball rally where every mistake is met with everyone doing a burpee in the sand. It got sandy.

Fifth is bid well to Josh and head to the playground.
Perform 5 pull-ups and boo-boo bear crawl down and around the hill to the first pavilion posts. Repeat-o.

Sixth is mosey back while tossing the ball back and forth. Any dropped ball is burpees for all!

MARY: boat and canoe while tossing the ball around. Any dripped ball is an immediate LBCx10. Penguin crunches and American Row, introduced by Toolbox, whereby you do a hammer, but follow through all the way behind you like you’re rowing.

ANNOUNCEMENTS: leadership call coming up and Ruck & Float July 24th details to be posted soon.

COT: Mary Angelou said, “Do the best you can until you know better. Then, when you know better, do better.” Constantly learn and do your best. It’s a cycle. Apply it to your life, your work, and your family.

DATE: 2021-07-13
AO: Atlantis
Q: Infinity
PAX: Deflator, Grease Monkey, Bratwurst, Momentum, Rogue, Rapid-J.Snow, Booking, Riot, Bone, Rousey-F3Grandstrand FNGs: Taken (FNG), Shake’nBake (FNG)
COUNT: 13
WarmUp: Copperhead Squats, Don Quixote, Michael Phelps, LBAC with leg raised, Merkins, and Mountain Climbers.

The Thang: HIIT stations with Toys
While listening to classic rock hits, we executed the following workouts in stations, 40 sec on, 10 sec off rotations through all of them three times: Resistance Band Thrusters
(core exercise)
Slosh Pipe Walking Lunges
Coupon Swings
Leg Raises over Coupon
(core exercise)
Resistance Band Merkins
(core exercise)
Resistance Band Bent Over Rows
(core exercise)
Resistance Band Squats
Jump Rope
(core exercise)

Core Exercises: Flutter Kicks, LBCs, Elbow Plank, Penguin Crunches, Side Plank, Side Crunches.

Observations: This was a workout where the PAX set their own difficulty—how hard they pushed or did not push was up to them. All appeared exhausted, especially YHC, indicating we all pushed ourselves hard. This indicates our determination to succeed, and is a mark of good character.

CoT:
Proverbs 27:17 – “Iron sharpeneth iron; so a man sharpeneth the countenance of his friend” (KJV). F3 simplifies this verse to “As iron sharpens iron, so one man sharpens another.” I like to blend the two, as I like the use of the word “friend” in the KJV: “As iron sharpens iron, so a man sharpens his friend.” We are all out here to sharpen not just ourselves, but each other. Together we will reach our goals more quickly and with more meaning.

In that spirit, be mindful of those around you who are struggling and need your encouragement. Rather than asking how someone is doing, just let them know you were thinking of them and wish them well.