Author: f3nano

AO: The Farm
QIC: Rocketman
The PAX: Infinity, Running Man, Chile, Rocketman, Pavarotti

Warmup/CoP

– Michael Phelps x12, IC
– Side Straddle Hop x12, IC
– Cherry Pickers x12, IC
– Willie Mays Hayes x12, IC

The Thang

Do the following EMOM:

1. 12 burpees
2. 20 Freddie Mercurys
3. 18 merkins
4. 20 big boi situps
5. 16 Nolan Ryans
6. 20 lunges
7. 20 jump squats
8. 60 seconds plank

Run around the field.

Wash, rinse, repeat until the cows come home!

6 MoM

12 reps or so of each:

– Superman
– Penguin crunches
– Flutter Kicks
– American Hammers
– Rosalita

CoT

Count-o-rama
Name-o-rama
Announcements

Words of Wisdom

Some words from the Twitterspace:

> Stop choosing to be offended at every little thing you don’t agree with.
> It’s tiresome & will never lead to fulfillment.
> You can’t control what other people say or do, BUT You can always CHOOSE your response to it!!

Your challenge today is to choose your response, not let your response be dictated by your emotions. Be strong brothers!

AO: Horizon

QIC: Mayberry

The PAX: 3Mile, Mayberry, Magoo, Attaché, Disco, Lightspeed, Styx, Major Payne, Kodiak, FNG Old Bay

WarmUp: SSHs, IBACs, CPs, WMHs, DDs, CKs

The Thang: The PAX teamed up to perform a series of 80-rep Dora exercises, accompanied by some of the greatest hits of the Golden Era of Music, the 1980s, while their partners made their way to the end of the field and back by either running, running backwards, doing karaoke, or skip jumping. Highlights included performing monkey humpers to the tune of “Bust a Move” and skip-jumping down the field to “Come On Eileen.”

Mary by Mayberry: Flutter kicks and 80 grueling LBCs.

COT: The number 80 dominated our workout today: we did 80 reps of each exercises, enjoyed hits of the 80s, and even enjoyed beautiful weather on a day forecast to hit the mid-80s. But 80 has another significance: roughly 80% of our waking ours are devoted to doing things for others – be it our families, work, or communities. I have no doubt the PAX always give it their all with that 80%. But don’t ignore the other 20% – the “me” time. Without that time spent bettering ourselves, whether through F3, reading, hobbies, or quiet reflection, we won’t have the strength to devote our 80% to others. I hope you find that balance in your every day lives.

Brandon D. Almond
Counsel
troutman pepper
Direct: 202.274.2864 | Mobile: 540.460.8324 | Internal: 12-2864
brandon.almond@troutman.com

□ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ □ –

AO: LOCO Bulldog

QIC: @Brisket

The PAX: @Dial-tone, @Hoff, @Rikers, @Refueler, @Scranton, @Pre, @Nolan, @WaterHammer, @CrotchRocket, @Gigawatt

WarmUp: SSH IC, Michael Phelps IC, L/R Tricep Stretch Across Chest OYO, Neck Rolls OYO, Cherry Pickers IC, L/R Lunges OYO, Downward Dog Calf Stretches, Cobra Kai

The Thang: Mosey with lots of partner work

1. Mosey
2. Merkin Wheelbarrows on the benches (Pax 1: Merkin / Pax 2: Hold Partner Ankles)
3. Partner Lateral Raises (Pax 1: Arms at your side and slowly raise / Pax 2: Apply resistance to Partner 1 arms)
4. Partner Front Raises (same and lateral raises but raise arms straight in front of you)
5. Mosey
6. Single Arm Squats (Both Pax squat while holding each others forearm)
7. Single Arm Squat Leg Lifts (Both Pax squat while holding each others forearm and do a leg lift at the top of each squat – rotate L/R each time)
8. Up and Overs Coupon Pass (Pax are back to back and pass a coupon under legs and then over head)
9. Mosey
10. Bench Dips w/ Partner Leg Holds (Pax 1 does tricep dips on a bench / Pax 2 holds Pax 1 ankles and squats on the down dip)
11. Chest to Chest Merkins (Pax 1 and Pax to stand and face each other hands out front palm to palm… standing merkins)
12. Mosey
13. Partner Leg Press (Pax 1 on 6 in leg press position, Pax 2 in straight arm merkin position with hands on Pax 1 soles of shoes, Pax 1 does leg presses with body weight of Pax2)
14. Partner Prisoner Squats (Pax 1 and 2 are back to back interlocking arms. Both Pax squat at same time)
15. Alternating Lunge Coupon Passes (Pax 1 and 2 face each other and lunge, at the bottom of the lunge, Pax 1 passes coupon to Pax 2)
16. Mosey

Mary: All Partner work

1. Alternating Leg Circles (on your 6 facing each other, Pax 1 does Dolly’s / Pax 2 does flutter kicks)
2. Partner Pickle Pointers (typical pickle pointer but with Pax 1 and Pax 2 feet touching)
3. Partner Freddy Mercury (Pax 1 and 2 face each other and move legs in cadence together)
4. Partner Leg Raises (Pax 1 on 6 holding Pax 2 ankles, Pax 1 raises legs and Pax 2 pushes them back down)

COT: Am I my brother’s keeper? We could not do any of the partner exercises today without a partner or help from one another. This is what F3 is all about….. Being my brother’s keeper. We love each other, help each other and help each other grow physically, mentally and spiritually.

AO: FreeState

QIC: @Horshack

PAX: 4 – @Winston, @Deagle, @CashOnly

Warm Up-

· SSH-x 25 IC

· Merkins-x 15 IC

· Goofballs-x 15 IC

· Cherry Pickers-x 15 IC

· 3 Laps with Karaoke & Side SSH-

· Figure 4 Stretch-10 count

· El Capitan-15 each way

· Windmills-x 15 IC

· Michael Phelps-x 15 IC

The Thang: The Rat Race x 3 Rounds (The Rat’s Assignment is Full Length Blacktop Suicides with ONE Burpie at each of the four turns). Meanwhile, the rest of the PAX complete a race and rotate in order being the Rat after each exercise)

· Race #1-Carolina Dry Docks

· Race #2-Peoples’ Chair

· Race #3-Dips

· Race #4-Squats

· Race #5-Mountain Climbers (ran out of time for the final round of MCs)

Mary-

· Flutter-x 20 IC

· Reverse Crunches-x 15 IC

· American Hammer -x 10 IC

· Leg Lift Rosalitas -x 5 IC

COT: Q-Source Q1.7: Shield Lock-

· Man hunts best in a pack.
"Eyes to the side go to the animals that hide. Eyes up front go to the animals that hunt." It is our ability to hunt together in a very complex and creative ways that puts man at the very top of the earth’s food chain. No man can see his own six. So the man who watches the Six is just as important as the one who throws the spear. Men recognize the Advantage of mutual defense and use creativity, such as locking shields, to protect the group. After your wife, and family, the shield lock is the 3rd concentrica and must be treated as a team, not a club. Clubs are for companionship, where as teams are for achieving a mission that benefits a broader community. We all go through flux – the emotional reactions to peaks and valleys life brings. By locking shields with other men, we hedge our brother’s peak against our own valleys, and vice-versa. A Shield Lock parcels out the pain felt by the man in the valley and bears it together as a team. Pain is finite and the more it is parceled, the easier it is to bear.

AO: Atlantis

QIC: Grease Monkey

The PAX: Infinity, Deflator, Hammer Head, and Bratwurst.

WarmUp: SSH, LBAC, Burpees, Don Quixotes, Burpees, Michael Phelps, Burpees, and Mosey.

The Thang: Cadence Bear Crawls and DORA

Mosey to one end of boardwalk, then do the following as a group, all in a 4-count cadence:

• 10 Bear Crawls

• 10 SSH

• 15 Bear Crawls

• 15 Reverse Lunges

• 20 Bear Crawls

• 20 OH claps

• 25 Bear Crawls

• 25 Merkins

Mosey to other end of boardwalk, then do the following as a group, all in a 4-count cadence:

• 20 Crawl-Bears

Run to the Nationals Stadium south stairs for some modified DORA. Split into two teams, alternating running the stairs and executing the following exercises, cumulative count:

• 150 Merkins

• 150 Bonnie Blairs

• 150 Good Mornings

• 75 Flutter Kicks

Indian Run back to AO

Mary: Flutter Kicks and Freddie Mercuries.

Announcements: Same time and place next week (Tuesday at 0600). Deflator will Q. Invite some friends to join us.

CoT:

Grease Monkey talked about the importance to maintain proper perspective when confronted with conflict. What could be driving that person to act/talk/drive that way? Seeking to understand the other side of a conflict will allow us to more effectively resolve.