Author: f3nano

DATE: 2021-06-16
AO: Patriot
Q: Fish Fry
PAX: Bodett, Undertow, Booking, CableGuy, Wedding Singer, Spokes, Bone, Jenner, Lucius, Lazlo FNGs: None
COUNT: 11
WARMUP: SSHs, LBACs, Imperial Squatwalkers, Monkey Humpers a.k.a. Hightowers, Calf Raises, Bear Crawl forward, crawl bear back, gorilla walk forward, crab walk back
THE THANG: Pax enjoyed board games and games of chance to exercise their competitive spirits.

Game 1, with a board set up with cones on the goal lines and 25 and 50 yard lines, teams rolled two dice–one to pick the location and the other to pick the multiplier of the exercises. For each cone completed, teams collected disk for one point. Oh yeah, and if two teams landed on the same cone, then the first team to finish got to steal the other’s points.

Cone 1: 5 Burpees X roll, Cone 2: 5 Merkins X roll, Cone 3. Monkey Humpers 5X roll in cadence, Cone 4. Calf Raises 5X roll in cadence, Cone 5. 5 Star Jumps X roll Cone 6. 5 Imperial Squat Walkers X roll

In game two, contestants raced around cones based on the movements described by moving forward the spaces rolled on the die with the movement described on the cone. Collect a point for each cone landed on: Cone 1: Bear Crawl, Cone 2: Crab Walk, Cone 3: Broad Jumps Cone 4: Crawl Bear, Cone 5: Gorilla Walk, and Cone 6: Gorilla Walk

Finally, we turned to games of chance with a modified craps. Contestants took turns with their chance to roll the dice and choose the reward or punishment:

7 & 11 on first roll is 7 or 11 LBCs
2, 3 or 12 loses and Pax do 10 man makers
After that, have to roll the same number again before rolling a 7. 4 Squat Thrusters
5 Tricep Extensions
6 Bent Over Rows
8 Sumo Squats
9 Atlas Shrugs
10 Curls

Exercises accumulate for each roll.

MARY: Flutter Kicks, Pike Ups
ANNOUNCEMENTS: 3 year anniversary of The Capital F3 at Roosevelt Island at 0700 on Saturday June 19th. 2F event to be set up by bone. Tubing on June 26th. See Jenner’s post for details.

COT: “The test is not a complex one: when the alarm goes off, do you get up out of bed, or do you lie there in comfort and fall back to sleep? If you have the discipline to get out of bed, you win—you pass the test. If you are mentally weak for that moment and you let that weakness keep you in bed, you fail. Though it seems small, that weakness translates to more significant decisions. But if you exercise discipline, that too translates to more substantial elements of your life.” ― Jocko Willink, Extreme Ownership: How U.S. Navy SEALs Lead and Win

Those who got out of bed today and competed had their first step to victory. Now apply that discipline to your spiritual life by doing things like reading your Bible and praying, leading and disciplining your family, and by apply discipline and structure at work.

DATE: 2021-06-16
AO: Compound
Q: Hightower
PAX: El Niño, Derecho, Roddick, 2 percent, Popeyes, Zeus
FNGs: None
COUNT: 7
WARMUP:

15 CC SSH, Good morning, Arm circles forward & reverse, Downward Dog, Hip Flexor. Fellowship jog to Strawberry Fields

THE THANG:
High knee step up, 20 count followed by tricep dips, 20 count. Then continue jog into Target parking garage. starting on the bottom
Round 1:
10 burpees, run up to mid level
10 shoulder tap, Balls to Wall
Run up to top level, Wall sits, each PAX continues to count to 10. Ricky Bobby around top level, then down the ramp
Round 2:
20 burpees, run up to mid level
20 shoulder tap, Balls to Wall
Run up to top level, Wall sits, each PAX continues to count to 20
Ricky Bobby around top level, then down the ramp, followed by fellowship jog back to field.

MARY:
Rotating round of Mary led by each PAX

ANNOUNCEMENTS:
3 Anniversary Sat at 0700 at Roosevelt Island
Best of luck to Deracho, heading up to Maine to visit his mom for summer.

COT:
Mental health, plea to PAX to check in with one another to improve our 2F. We don’t know what’s going on with each PAX at home, these workouts could be the best part of their day, who knows? Shared story of LoCO family, mom and 3 daughters left behind. 3F channel has more details and link to GoFundMe if you’d like to help this family.

DATE: 2021-06-15
AO: Delphi
Q: Nano
PAX: Hightower, Wham-O, YNAB, Zeus, Rambler, swish, Switch, I-Beam, Dunder, Ashe, Hoolihan FNGs: Jalopy
COUNT: 13
WARMUP: SSH, Michael Phelps, Willie Mays Hayes, cherry pickers, downward dog.

THE THANG: After warmup, The packs set off for two labs of Ricky Bobby’s then lined up on the end line for some deconstructed suicides. We started with the 20 yard line out and back, then lunge walked with our coupons to the 20 yd line. Add the 20 yard line we did 20 Burpee’s.. Then we ran to the 40 yd line, back to the goal line, back to the 20, then from the 20 to the 40 we did a bear crawl with our coupon. This trend continued all the way to the hundred yard line and at the 40 we did 40 SSH in cadence, at the 60 it was 60 merkins, Then 80 air squats and we finished it off with 100 mountain climbers on the end.

For the return we walked with our coupons 5 yards then did one row one curl one overhead press and one tricep press then went on to the 10 yard line where every thing was implemented by one. We made our way back to the 50 yard line for Mary.

MARY: Freddie Mercury’s, American hammer twist, super bands, row boats and canoes, LBC’s, the alphabet.

ANNOUNCEMENTS: Don’t forget about the three year anniversary on Saturday.

COT: On this day in history June 15, 1215 it was the day that the Magna Carta was signed by king John. This was the beginning of individual rights, the limitations on government, and the foundation of what we now call the United States government.

DATE: 2021-06-15
AO: Freestate
Q: Horshack
PAX: Deagle, Black Diamond
FNGs: Winston
COUNT: 4
WARMUP:
· SSH x 25 IC
· El Capitan x 10 each direction
· Hillbillies x 15 IC
· Mountain Climbers x 10 IC
2 laps with karaoke on the sides
· Cherry Pickers x 15 IC
· Windmills x 15 IC
· Hairy Rockettes x 15 IC
· Monkey Humpers x 15 IC

THE THANG:
Ladder (first round 10reps, second round 9reps, … 1rep) with four exercises … with 5 SSH between each round: o Burpees
o Dips
o Squats
o Merkins
But wait, there’s more! Instead of 1 rep of each at the end, @Deagle begged for us to do 10 reps – and ascend that ladder again like a rocket.

MARY:
o Flutters x 20 IC
o LBCs x 20 IC
o Dying Cockroach x 20 IC
o Plank-o-rama
o Rosalitas x15 IC
o Reverse Crunches x 10 IC followed by 10 Flutters IC

ANNOUNCEMENTS: Sat June 19th – F3 The Capital Region Three Year Convergence at 0700 on Roosevelt Island

COT: Celebrating Juneteenth since we will be at Convergence on June 19th

Juneteenth (also known as Freedom Day, Jubilee Day, Liberation Day, and Emancipation Day) is a holiday celebrating the emancipation of those who had been enslaved in the southern United States that had formed the Confederacy. Originating in Galveston, Texas, it is now celebrated annually on June 19 throughout the United States, with increasing official recognition. It is commemorated on the anniversary date of the June 19, 1865, announcement of General Order No. 3 by Union Army general Gordon Granger, proclaiming freedom from slavery in Texas.

President Abraham Lincoln’s Emancipation Proclamation had officially outlawed slavery in Texas and the other states in rebellion against the Union almost two and a half years earlier. Enforcement of the Proclamation generally relied on the advance of Union troops. Texas, as the most remote of the slave states, had a low presence of Union troops as the American Civil War ended; thus enforcement there had been slow and inconsistent before Granger’s announcement.

Although the Emancipation Proclamation declared an end to Slavery in the Confederate (Southern) States it was still legal and practiced in two Union border states (Delaware and Kentucky) until later that year, when ratification of the Thirteenth Amendment to the Constitution abolished chattel slavery nationwide in December. Additionally, Indian Territories that had sided with the Confederacy, namely the Choctaw, were the last to release those enslaved, in 1866.

Celebrations date to 1866, at first involving church-centered community gatherings in Texas. It spread across the South and became more commercialized in the 1920s and 1930s, often centering on a food festival. During the Civil Rights Movement of the 1960s, it was eclipsed by the struggle for postwar civil rights, but grew in popularity again in the 1970s with a focus on African American freedom and arts.[12] Activists are campaigning for the United States Congress to recognize Juneteenth as a national holiday. As of 2020, Hawaii, North Dakota and South Dakota are the only states that do not recognize Juneteenth.

DATE: 2021-06-15
AO: Loco
Q: Dial-tone
PAX: Madonna, Boone, Mutombo, Water Hammer
FNGs: At the end of the practice we invited Matt, recently graduated from LVHS to join F3 COUNT: 5
WARMUP: joint by joint, natural movements from top to bottom, led by @Boone.

THE THANG: Double routine:

FIRST, 0500:

4 Mile early run for average runners, around 8 MPM (minutes per mile) Gathering point: Valhalla practice turf for Warm up first, then run by WOD trail. Participants: @Dial-tone, @Madonna Pre-run warmup 0500 to 0510
Run 0510 to 0540
Pace faster than expected we run 4 miles instead of 3!

SECOND, 0545:

PS&M: Basic sequence but from top to bottom and hitting shoulders, abs, lower back and chest additionally to the regular joint work performing a modified cobra kay-downward dog getting closer to the ground. Participants: @Madonna, @Water hammer, @Boone, @Mutombo, @Dial-tone.

MARY: embedded into PS&M modifications
ANNOUNCEMENTS: None
COT:
“Don’t let the excitement of youth cause you to forget your Creator. Honor him in your youth before you grow old and say, “Life is not pleasant anymore.” Remember him before the light of the sun, moon, and stars is dim to your old eyes, and rain clouds continually darken your sky. Remember him before your legs—the guards of your house—start to tremble; and before your shoulders—the strong men—stoop. Remember him before your teeth—your few remaining servants—stop grinding; and before your eyes—the women looking through the windows—see dimly. Remember him before the door to life’s opportunities is closed and the sound of work fades. Now you rise at the first chirping of the birds, but then all their sounds will grow faint. Remember him before you become fearful of falling and worry about danger in the streets; before your hair turns white like an almond tree in bloom, and you drag along without energy like a dying grasshopper, and the caperberry no longer inspires sexual desire. Remember him before you near the grave, your everlasting home, when the mourners will weep at your funeral.” ‭‭Ecclesiastes‬ ‭12:1-5‬ ‭NLT‬‬
https://www.bible.com/116/ecc.12.1-5.nlt