Author: f3nano

DATE: 2021-06-14
AO: Horizon-Ao
Q: 3 mile
PAX: Magoo, Poe, Mayberry, Kodiak, 2 percent, Old Bay, Undertow FNGs: Attache Kombucha
COUNT: 10
WARMUP: 10x IC SSH Arm Circles WMHayes Cherry Pickers / Down Dog, Up Dog
THE THANG: Mosey’d to Patriot, stopping periodically and adding an exercise at each stop. 10x Merkin, squats, LBCs/Mtn Climbers ; the last set with the Patriot crew, who was finishing up /// headed to coliseum for 3 sets of: 10x box jumps OYO + dips / bear crawls, lunge walks and burpees around the Coliseum / 3 x 10: decline merkins + step ups. mosey back to Horizon with stops for planks along the way /// MARY: incorporated along the way
ANNOUNCEMENTS: Saturday, 6/19, 7a, 3 year anniversary at TR Island
COT: YHC checked off a to-do this weekend that had been on the list for 6 years. great feeling of accomplishment. today, use the momentum from F3 to start on a big project or tackle a difficult task you’ve been putting off. even better, first thing this morning do the most unpleasant or most difficult task first (i.e. eat the frog), and the rest of the day is gravy.

DATE: 2021-06-14
AO: Loco
Q: Bolt
PAX: Nolan, Mutombo, Shute, Banjo (WV), Bobcat, Gilligan, Dial-tone, Refueler, Treadstone, Ronaldo, Water Hammer, Scranton, Beaver Nugget, MicroChip, Inglewood FNGs: None
COUNT: 16
WARMUP: SSH IC, Don Quixote IC, Banded Arm stretching IC, Downward dog, Kobrakai THE THANG: 0.5 mile run
101 Banded leg side lunges 50 Shute Side 56 Right side
101 Merkins sets of 25 IC led by PAX
101 Air Dramas sets of 25 IC led by PAX w/wout coupons
101 Coupon Chest presses sets of 25 IC led by PAX
101 Coupon swings sets of 25 IC led by PAX
EC: 50 Banded SSH
0.5 mile run

MARY: 6 minutes: 101 LBCs, 101 pickle pointers, remaining time plank it out
ANNOUNCEMENTS: F3 Capital anniversary. Loco Regional branding survey forthcoming via Polly
COT: 1 Extra today. Your faith is your bond with God, regardless of your faith. Know that God is there pushing you past the pain, past the low points. God is there to make sure you are ok so that you can go out and do good in your family, communities and ultimately the world.

DATE: 2021-06-12
AO: Freestate
Q: Horshack
PAX: Deagle, Magoo, Old Bay
FNGs: CashOnly
COUNT: 5
WARMUP:
– SSH x 25 IC
– Michael Phelps x 15 IC
– Hill Billies x 15 IC
– Cherry Pickers x 15 IC
– Mountain Climbers x 15 IC
– Windmills x 15 IC

THE THANG:
5k run on the C&O Canal Tow Path
10 Merkins every two minutes (x15)

MARY:
-Scissors x 15 IC
-Dying Cockroach x 15 IC
-Plank-o-Rama 10×5
-Protractor x 60 seconds
-Flutter x 10

ANNOUNCEMENTS:
-F3 3 Year Convergence next Saturday June 19 at Teddy Roosevelt Island

COT: Anniversary of Loving v Virginia 1967

Loving v. Virginia, 388 U.S. 1 (1967), was a landmark civil rights decision of the U.S. Supreme Court in which the Court ruled
that laws banning interracial marriage violate the Equal Protection and Due Process Clauses of the Fourteenth Amendment
to the U.S. Constitution. Beginning in 2013, it was cited as precedent in U.S. federal court decisions holding restrictions on
same-sex marriage in the United States unconstitutional, including in the 2015 Supreme Court decision Obergefell v. Hodges.
The case involved Mildred Loving, a woman of color, and her white husband Richard Loving, who in 1958 were sentenced
to a year in prison for marrying each other. Their marriage violated Virginia’s Racial Integrity Act of 1924, which
criminalized marriage between people classified as “white” and people classified as “colored”. The Lovings appealed their
conviction to the Supreme Court of Virginia, which upheld it. They then appealed to the U.S. Supreme Court, which agreed to hear their case.
On June 12, 1967, the Court issued a unanimous decision in the Lovings’ favor and overturned their convictions. Its decision
struck down Virginia’s anti-miscegenation law and ended all race-based legal restrictions on marriage in the United States.
Virginia had argued that its law was not a violation of the Equal Protection Clause because the punishment was the same
regardless of the offender’s race, and thus it “equally burdened” both whites and non-whites. The Court found that the law nonetheless violated the Equal Protection Clause because it was based solely on “distinctions drawn according to race”
and outlawed conduct—namely, getting married—that was otherwise generally accepted and which citizens were free to do.

DATE: 2021-06-12
AO: Farm
Q: Infinity
PAX: Chile, Matthew – Running Man, Gekko (Keith Capp)
FNGs: None
COUNT: 4
WarmUp: Air Squats, Don Quixote, Cherry Pickers, Rockettes, Michael Phelps, and Mosey.

The Thang: Cicada Workout
Line up on one end of the field. Two rounds of the following: Inch-Worm Crawls or Crab Can Walks 17 yds
17 Merkins
17 Reverse Merkins
Cicada Fact (see below)
Bear Crawl 17 yds
17 CDDs
17 Plank Skiers IC
Cicada Fact (see below)
Standing Long Jump 17 yds
17 Air Squats IC
17 Good Mornings IC
Cicada Fact (see below)
Crawl Bear 17 Yds
17 LBACs (FWD and REV) IC
17 Shoulder Raises IC
Cicada Fact (see below)
Sprint back to beginning
17 Shoulder Taps IC
17 Dolphin Crunches IC
Cicada Fact (see below)

Mary: 17 reps of the following, with a Cicada fact in between: Australian Snow Angels, Sweat Angels, Side Crunches, and Penguin Crunches.

CoT:
“Do you know the legend about cicadas? They say they are the souls of poets who cannot keep quiet because, when they were alive, they never wrote the poems they wanted to.” – John Berger

You may not be a poet, but you may be holding back and not expressing your full potential. Dare to be bold and let your creativity come forward. A good way to practice this is to take the Q—lead F3 workouts—using your own creative ideas.

Cicada Facts:
Names: People call these cicadas “locusts” but they are not true locusts — real locusts look like grasshoppers. The phrase “17 year cicada” indicates that they arrive every 17 years. The name “periodical cicadas” indicates that they arrive periodically and not each and every year. The scientific name for the Genus of these cicadas is Magicicada. There are 13 year cicadas too! There are four species of 13-year cicadas.
Most 17 Year Cicadas have red eyes, but they can also have white, gray, blue, or multi-colored eyes.
The Massospora fungus infects Magicicadas, filling their abdomens and destroying their ability to reproduce. Often, their entire abdomen will fall off. The cicadas actually spread the fungus throughout their local colony via mating — the Massospora fungus is a cicada STD!
They’ll attack land on you if you’re using a power tool or lawn mower. Cicadas think the sounds made by power tools and lawn maintenance equipment are made by cicadas. They get confused and will land on the people using the equipment! Pro-tip: cut your lawn in the early morning or near dusk when the cicadas are less active.
Cicadas have five eyes: Cicadas have two, obvious, large, compound eyes, and three jewel-like eyes situated between the two main, compound eyes of a cicada. We believe the three middle eyes are used to detect light and darkness.
All wild animals and domestic pets will eat them. Dogs will gorge themselves until they choke. Squirrels will eat them like corn on the cob. Wild turkeys will grow fat and juicy on the cicada feast. Fish go crazy for them too — you can use them as bait, or use lures that mimic them.
People eat them. You can barbecue it, boil it, broil it, bake it, saute it. There, uh, cicada kabobs, cicada creole, cicada gumbo, panfried, deep fried, stir fried. There’s pineapple cicada, lemon cicada, coconut cicada, pepper cicada, cicada soup, cicada stew, cicada salad, cicada and potatoes, cicada burger, cicada sandwich… that’s, that’s about it.
Cicadas “eat” tree fluids: Cicadas don’t eat solid foods — instead they use their slender, straw-like mouth parts to drink tree fluids.
Cicadas pee: Yes cicadas pee, so wear a hat when walking under trees if that sort of thing bothers you. Cicadas drink tree fluids and then expel the excess fluid they do now need. People call it “honeydew” or “cicada rain”.
That cicada sound: Only male cicadas make the sound they’re famous for. Males have organs on their abdomen called tymbals. Muscles pop the tymbals in and out, which creates the sound we hear. Males make different calls for different reasons, and each species has a unique sound. Females can make sound too — they flick their wings to respond to males.
There are billions of them: there are literally billions of 17 year cicadas. Why? One theory suggests that a large number of cicadas overwhelms predators, so predators are never able to eat them all and cicadas, and many always survive to mate. This is a survival strategy called “predator satiation”.
They damage wimpy trees: the biggest concern about 17-year cicadas is their potential to damage young trees. The truth is they will damage limbs on the wimpiest of trees, so if you have weak, pathetic, wimpy ornamental trees in your yard you should consider placing netting around the trees if the cicadas visit your yard. Also, you can try hosing them off with water, placing insect barrier tape around the trunk of the trees, or picking them off like grapes! Or, plant strong, beefy American trees — that’s what I would do. Cicadas actually benefit the health of trees by aerating the soil around the roots and trimming the weak or damaged limbs.
Stragglers: Periodical cicadas that emerge in years before they are supposed to emerge are called stragglers.

DATE: 2021-06-12
AO: Loco
Q: Shute
PAX: Brisket, Bolt
FNGs: None
COUNT: 3
THE THANG: 3 HIMs braved the early morning dampness and rustle of coyotes, bears, sheep dogs, and rabid deer for a 7.7 mile ruck in honor of the 77th anniversary of D-Day.
Topics discussed included “It’s not about the nail”, https://www.youtube.com/watch?v=-4EDhdAHrOg. And, “Appropriate use of the judicial system”, https://www.youtube.com/watch?v=D9fnfusdJYs.