Author: f3nano

DATE: 2021-06-28
AO: Farm
Q: Infinity
PAX: Chile, Rocky, Matthew – Running Man
FNGs: None
COUNT: 4
WarmUp: Air Squats, Willy Mays Hayes, Don Quixote, Michael Phelps, LBACs, and Mountain Climbers.

The Thang: Kurt Russell tribute WoD
4 Rounds of the Following:
100m Sprint
10 Typewriter Merkins
10 Leg Raises
10 Bonnie Blairs
Kurt Russell fact (see below)

3 Rounds of the Following:
20m Bear Crawls
CDDs
Kurt Russell fact (see below)

3 Rounds of the Following:
20m Broad Jumps
10 Break Dancers IC
Kurt Russell fact (see below)

Mary: Australian Snow Angels, Sweat Angels, Nolan Ryans, American Hammers, Penguin Crunches, Flutter Kicks, Elbow Plank, and Reverse Plank hold.

CoT: “When you think you’re good, you will play at that level. If you doubt yourself, you will play like crap.” – Kurt Russell

DATE: 2021-06-26
AO: Freestate
Q: Horshack
PAX: Deagle, Black Diamond, Old Bay
FNGs: Winston
COUNT: 5
WARMUP:
· SSH x 25 IC
· Imperial Walkers x 15 IC
· Carolina Dry Docks x 10 IC
· Cherry Pickers x 15 IC
· 3 Laps around the blacktop – Karaoke / High Knees / Spints on long sides. · Arm Circles x 10 small / 10 wide – forward then backward IC · Michael Phelps x 15 IC
· Windmills x 15 IC

THE THANG:

Coupon Supervisor sets the goal, everyone else begins with a lap · Bench Press
· Squats
· Curls
· Alternating Lunges
· Upward Press

1 Couponicide between each exercise
Basketball – 20 LBCs for a made shot, one Burpee for missed shot.

MARY:
Flutter-x 20 IC
Reverse Crunches-x 15 IC
American Hammer -x 15 IC
Plank-o-rama
Leg Lift Rosalitas -x 15 IC

ANNOUNCEMENTS: need Qs for July 8, 10, and 15. Winston will coordinate with @Deagle.

COT:
Q-Source 1.11 Study

The QSource does not prescribe any particular religion, but rather that a man must have some kind of belief system to Accelerate in life. By Belief System, we mean the conviction that there is a governing force outside of oneself that provides an ordered explanation for our existence and delivers consequences for the violation of that order.

The only proven buffer to a Leader’s temptation to abuse his power comes from Virtue, and that is not self-generated. It is a result of character formed through study, practice, and adherence to a Belief System. Absent that, a Leader will make up his own rules because he has the power to do so. He will become corrupt, because that is what power (unrestrained by Guardrails) does to a man.

Bricks: A singular positive Habit that is Advantageous to the individual or others.

Bricklaying: The joining of Bricks into a Routine. F3 has a podcast called 43 feet that discusses bricklaying.

Routines: A conjunction of Bricks that forms a Guardrail.

Guardrails: Foundational precepts that protect and Incentivize Acceleration to Advantage. The better the guardrails, the greater we can accelerate to advantage. The less developed the guardrails are, the less willing we are to accelerate.

Learning leads to doing–doing leads to learning–and learning leads back to doing, in a virtuous cycle allowing us to set higher standards for ourselves and those we lead. If we stop the learning-doing cycle, and as soon as we stop, we would begin to Decelerate.

DATE: 2021-06-26
AO: Farm
Q: Infinity
PAX: judo, Bratwurst
FNGs: None
COUNT: 3
EC: 5-mile Fellowship Ruck

Warm Up: Don Quixotes, Beet Pickers, and Michael Phelps.

The Thang: D-Day Rucking Workout:
1-mile Ruck
7 Rounds of the following while wearing a rucksack:
11 Squats
11 Merkins
11-meter Low Crawl
11 Shoulder Presses
After completing 77 reps of the above, finish with:
1-mile Ruck

CoT: “You are about to embark on the great crusade toward which we have striven these many months. The eyes of the world are upon you… I have full confidence in your courage, devotion to duty and skill in battle.” – Gen. Dwight D. Eisenhower

It is hard to conceive the epic scope of this decisive battle that foreshadowed the end of Hitlers dream of Nazi domination. Operation Overlord was the largest air, land, and sea operation undertaken before or since June 6, 1944. The landing included over 5,000 ships, 11,000 airplanes, and over 150,000 service men.

 After years of meticulous planning and seemingly endless training, for the Allied Forces, it all came down to this: The boat ramp goes down, then jump, swim, run, and crawl to the cliffs. Many of the first young men (most not yet 20 years old) entered the surf carrying eighty pounds of equipment. They faced over 200 yards of beach before reaching the first natural feature offering any protection. Blanketed by small-arms fire and bracketed by artillery, they found themselves in hell.

When it was over, the Allied Forces had suffered nearly 10,000 casualties; more than 4,000 were dead. Yet somehow, due to planning and preparation, and due to the valor, fidelity, and sacrifice of the Allied Forces, Fortress Europe had been breached.

As stated by President George W. Bush in his dedication speech for the National D-Day Memorial, “Fifty-seven years ago, America and the nations of Europe formed a bond that has never been broken. And all of us incurred a debt that can never be repaid. Today, as America dedicates our D-Day Memorial, we pray that our country will always be worthy of the courage that delivered us from evil and saved the free world.”

DATE: 2021-06-25
AO: Loco
Q: MicroChip
PAX: Ape, Flame, Mater, Cutter, Squid
FNGs: None
COUNT: 6
Warmup: Random Warmups / The Normal

At the parking deck in Leesburg, tacking reverse DORAs and starting with the big numbers first.

• Side Shuffle Run to Level 5
• 50 Air Squats
• 40 Big Bois
• 30 Merkins
• 20 Bonnie Blairs
• 10 Burpees
• Sprint to bottom

• Side Shuffle Right Side to Level 4
• 40 Big Bois
• 30 Merkins
• 20 Bonnie Blairs
• 10 Burpees
• Sprint to bottom

• Backwards Run to Level 3
• 10 Burpees
• 20 Bonnie Blairs
• 30 Merkins
• Sprint to bottom

• Bear Crawl to Level 1 and Back Again (this is really a long ways) *this is where we ran out of time

COT: Make time for what and who is important for your life. Do not push off till tomorrow what needs to be done today.

ANNOUNCEMENTS: HDHH (Hump Day Happy Hour) starting in #loco next week. More to come over the weekend as to place and time!

OBSERVATIONS – The last bear crawl sucked! It really was a lot further than it looked

DATE: 2021-06-25
AO: Horizon-Ao
Q: 3 mile
PAX: Old Bay, Maj. Payne, Undertow, sticks, Kodiak, Booking, Brown Bag, Poe FNGs: Attache
COUNT: 10
WARMUP: 12 SSH, LBCs, Moroccan nightclubs, cherry pickers, willie mays hays, down dog, up dog THE THANG:
6 reps of:
24 merkins / squats / lunges / 400m run with 50m sprint
(each PAX took turns leading an exercise)
MARY:
15 outlaws; 24 penguin crunches, 20 flutter kicks, maybe 1 more? ANNOUNCEMENTS:
7/5 7a convergence at the Patriot
Yorktown Boys LAX in state finals tonight
COT:
messages gleaned from the Loredo WOD to instill resilience and interspersed throughout the workout to recover after sprints
1. Gratitude & Optimism – so much to be thankful for; we’re alive and healthy and get to workout with our friends
2. Feel the bad. Bad things happen in life. face it, deal with it and ask for help if you need it.
3. Identity – we’re more than just the labels of “parent” or “husband” or “”, we’re ever-changing and evolving containers for experiences. we contain multitudes. props to Refueler for the inspiration.