f3nano

May 1, 2021May 1, 2021

Escalation & Capture the Flag at FreeState on the 10th Anniversary of the Bin Laden Raid

AO: FreeState
QIC: Horshack
PAX: 5 – Welcome Back @Nala!!!!, with @Deagle, @Winston, and @ Black Diamond

Warm Up

· SSH-x 25 IC

· Imperial Walkers-x 15 IC

· Cherry Pickers-x 15 IC

· 2 Laps with Karaoke

· Lounge Act-x 15 IC

· Michael Phelps-x 15 IC

· Windmills-x 15 IC

The Escalator (5, 5-10, 5-10-15 . . . 5-10-15-20-25-30-35-40)

· Burpies-5

· Carolina Dry Docks -10

· Mountain Climbers -15

· Lunges-20

· Seal Claps-25

· Hill Billies-30

· Arm Circles-35

Capture The Flag!!

· Two teams of two, with Nala as the Assassin

· Deagle & Horshack barely win

Back to the Escalator!!

· Add Dips-40

Mary: Reverse Escalator

· Flutter-x 25 IC

· Reverse Crunches-x 20 IC

· Plank-orama-10-10-10-10-10

· American Hammer -x 10 IC

· Protractor x 5 w/ Flutters to close

COT: 10th Anniversary of the Bin Laden Raid

· Unclassified debrief of the lead up to the raid

· Timeline on the day of the raid

· Materials retrieved from the compound

· Note from Director CIA to the workforce on the 10th anniversary of bringing Bin Laden to justice

Coffeeteria

May 1, 2021

Fight Club

AO: Sparta
QIC: Ashe
The PAX: Heatstroke (aka the Distinguished Alumnus); El Nino; Swish, Rambler; Roddick; Zeus (respect); Nano
WarmUp: Jog 1/2 way around school and back, stretch on the move, karaoke, high knees, but kickers

The Thang:

1. Side to Side slides (like in basketball), dropping to do burpees or merkins when I call out the number to be completed.

2. Circle up with blocks:
a) Blockies until you drop. Last left in the circle wins. Those who tap out do CB swings and ref for bad form. If you’re called out for form, you’re out.
b) Sprint and crawl bear
c) Another tap out circle, this time of CB swings for El Nino and cross-over merkins on the block for those who tap out
d) Sprint and crawl bear
e) Tap out circle – cross over merkins with blockies for those who tap out;
f) Sprint and crawl bear;
g) Tap out circle – manmakers and choose-your-own adventure exercise with block when you tap out;

3. Repeat number 1 above.

4. Cool down repeat of the warm up

Mary: Crunches with block and heals to heaven.

COT: You are not a beautiful and unique snowflake; you are the same decaying organic matter as everything else; we are all part of the same compost heap. We are the all singing, all dancing, crap of the world. (Fight Club). I.e., 1. At the core, we’re all the same and 2. Keep the end in mind. It is coming.

April 30, 2021

LOREDO at THE BURG

AO: The BurgQIC: MaterThe PAX: Cutter, Microchip & 3 FNGs – Ape, Bill, SuperTrampWU: SSH x 20 / Arm Circles F&B x 20 / Micheal Phelps x 20 / Cherry Pickers x 15 / Calf and Hamstring Stretch Out. Course Pre-RunThang: LOREDO HERO WOD:6 Rounds For Time:
24 x Air Squarts
24 x Merkins
24 x Walking Lunges
Run 400m
Mary: ‘LET THE BODIES HIT THE FLOOR CORE’ To the song Bodies by Drowning Pool
Stay in High Plank to the whole Song. When you hear the following you do the following but do not let your body hit the floor.
HIT = DONKEY KICK
ANY NUMBER = PUSH-UP
COT: Lordeo died serving our country. We have some many opportunities to serve our communities and other Men of F3 and we need to push this forward. As an unofficial new F3 group we need to find a way to serve our community and be leaders. Lordeo made the ultimate sacrifice for us and he is a reminder that we can always do more!
Mumblechatter: Microchip has never been happier. He met two elite backpacker hiker dudes and now has more amigos!

April 30, 2021April 30, 2021

Virtual HIIT Strength Training

AO: Virtual

QIC: Infinity

The PAX: Wall-E and 2 Percent

WarmUp: Air Squats, Don Quixotes, Cherry Pickers, Michael Phelps, Merkins, and Mountain Climbers.

The Thang:

21, 18, 15, 12, 9, and 6 reps of the following, with a coupon block:

Deadlifts
Cleans
Squats
Shoulder press
Bicep curls
Bent over rows
30 sec Run in place

One round of the following:

10 Bulgarian Split Squats, each side
20 Merkins
15 Star Jumps

Mary: Supermans, Penguin Crunches, Reverse Plank Holds, and Flutter Kicks.

CoT:

“And so, does the destination matter? Or is it the path we take? I declare that no accomplishment has substance nearly as great as the road used to achieve it. We are not creatures of destinations. It is the journey that shapes us. Our callused feet, our backs strong from carrying the weight of our travels, our eyes open with the fresh delight of experiences lived.” ― Brandon Sanderson, The Way of Kings

We cannot choose our final destination, only what we do on our way there.