Author: f3nano

AO: #freestate
QIC: @Horshack
PAX: 5 – @Winston, @Deagle, @CashOnly, @Black Diamond

Warm Up–

· SSH-x 25 IC

· Twistees-x 15 Each Direction

· Alarm Clocks-x 10 IC

· Willie Mays Hayes-x 10 Each Direction

· 3 Laps around the Blacktop-w/ Karaoke

· Monkey Humpers-x 15 IC

· Hairy Rockettes-x 15 IC

· Windmills-x 15 IC

The Thang: Playground of Pain x2 -AMRAP (40sec on 20 off)

· Pull Ups

· Bonnie Blairs

· Decline Merkins

· Step Ups

· Bear Crawl around

· Squats

· Tennis-cides between rounds 1 & 2

· Soccer with Pugg Goals w/ permanent offense player wears the penny

Mary-

· Rodeo Flutters-10-10-10-10

· Bird Dogs-x 5 Each Side

· Windshield Wipers-x 15 IC

· Pickle Pumpers-x 15 IC

· Leg Lift Rosalitas-x 15 IC

COT:

· Q-Source: Shorties (Q1.6) –

o While F3 Dad’s Camp is happening this weekend, it’s a good time to reflect on Fatherhood.

o It’s the only non-severable relationship in our life

o Responsibilities of fatherhood are continuous no matter how old they are.

o A father’s relationship with his children impacts the quality of the children’s relationships in life.

o Presence and warmth leave an imprint upon children’s hearts as a father exposes some vulnerability.

o Children will pass that onto their own children and so one through the generations, making a father’s impact infinite.

o A father’s unwavering love is a bedrock for children giving them freedom to live their lives confident in their own value in being loved.

· Announcements

· Memorial Day Murph: 5/31-

o Three Year Capital Anniversary in June date, time and location to be finalized

o Sept 11 Stair Climb: 20 year anniversary, Sat 9/11 0600 at Lincoln Memorial

· Coffeeteria

AO: BulldogQIC: GigawattThe PAX: @Mutumbo, @Bobcat, @Treadstone, 2.0’s Luigi, Cobra Kai, Samba, Cool gloves, Boy, Baby shark, Rousey, (FNG) Little Rocky, (FNG) Orange Justice and Special Guest @Popeyes WarmUp: SSH IC, Don Quixotes IC, Mountain Climbers IC, Shoulder stretch, and Tricep stretchThe Thang: Fitness GamesGame 1 – Tic Tac Go – Partner up – the pair get 1 tic tac toe board and each person gets 5 bean bags. Each person stands roughly 15ft away from the board on opposite ends. On go, each player runs to the board and places a bean bag on the board in one of the tic tac toe boxes. They turn and run back to their pile of bean bags and grab another one. It is a race to see who can get three in a row. Play several rounds and then switch with the group next to you.
Game 2 – Fitness Jenga – Split Pax into two teams. Each team has half of the Jenga set. Place Jenga set at one end of the basketball court and the team lines up at the half count line. One at a time, a team member will run down and pick up one Jenga block and bring it back to their team. There is an exercise on the block. Team will perform 10 reps of that exercise before sending another member to get another block. Second team task is to build the Jenga stack. The stack needs to be two block levels, meaning, for each level you can only use two blocks. The first team to build the Jenga stack wins.
Game 3 – Fitness Ball. Traditional dodgeball, but it’s everyone against everyone and when you get hit you must perform 15 squats before you are allowed back into the game.
Mary: Due to time, we cut out MaryCOT: Every single choice you make follows a logical progression, I won’t, I can’t, I’d like to, I’ll try, I can and I will. The I will, means a pledge to stay on that path no matter what, good or bad, you committed to it. Life is full of challenges and resistance. If you settle for choosing, I won’t or I can’t every time a challenge or some resistance comes your way, you never feel fulfilled. We learn from our failures and we appreciate more the things we had to work hard to earn.

Q – Fail – Didn’t get the proof of Life!! Sorry!

AO: The Farm

QIC: Infinity

The PAX: Chile, Jag, Sea Dog, Judo, Tripoli, and Running Man

WarmUp: SSH, Don Quixote, Cherry Pickers, Merkins, Mountain Climbers, LBAC with leg raised, Michael Phelps, and 300m Mosey.

The Thang: HIIT stations with Toys

While listening to 80’s rock music, we executed the following workouts in stations, 40 sec on, 20 sec off rotations through all of them four times:

• Resistance Band Squats

• Jump Rope

• Wall Ball Tosses 10’

• Slosh Pipe Walking Lunges

• Coupon Swings

• Leg Raises over Coupon

• Resistance Band Merkins

• Resistance Band Bent Over Rows.

Mary: Reverse Plank, LBC, Nolan Ryan, Flutter Kick, and Penguin Crunches.

Observations: This was a workout where the PAX set their own difficulty—how hard they pushed or did not push was up to them. All appeared exhausted, especially YHC, indicating we all pushed ourselves hard. This indicates our determination to succeed, and is a mark of good character.

Announcements: Litter pick-up on Saturday, May 1st. Tentative time will be 0730 instead of the workout to enable families to join us. More to come as the time approaches.

CoT:

Matthew 17:20 – “If ye have ​​​faith​ as a grain of mustard seed, ye shall say unto this ​​​mountain​, Remove hence to yonder place; and it shall remove; and nothing shall be ​​​impossible​ unto you.”

“Through your faith, Jesus Christ will increase your ability to move the mountains in your life, even though your personal challenges may loom as large as Mount Everest.

Your mountains may be loneliness, doubt, illness, or other personal problems. Your mountains will vary, and yet the answer to each of your challenges is to increase your faith.” – Russell M. Nelson

The 3rd F is F3 is faith. We need to look outside ourselves at our families, communities, mankind, and our God to really succeed.

AO: The Patriot
QIC: CableGuy
The PAX: Bone, Brown Bag, Citrus, Elvis, Fish Fry, Flipper, Lucius, McGuire, Spokes
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker
The Thang: Mosey to Nottingham ES front parking lot (~1 mi via Yorktown blvd). Spread out in the parking lot and stand by for the Merkin (40 on my count) and the Body Weight Squat (40 on my count). Mosey to the base of Minor Hill. Bear Crawl to top and hold Al Gore. Stand by for the Dip – 30 OYO (in waves – rest exercise is the burpee). Mosey back to Nottingham ES front parking lot – over top of the hill first. Stand by for the Shoulder Tap (10 reps) and Mountain Climber (10 reps) in cadence x5. Mosey back to The Patriot. Basketball court for 21 Merkins in on my count. To the railing for 21 Aussie Pushups on my count.
Mary: Freddy Mercury, LBC, Toy Soldier
COT: Lead by example. There’s always somebody watching and learning from you, for good or ill.

4-16-2021
Purcellville 500 Raceway
AO: LVCC-Loudoun Valley Community Center
QIC: Bobcat

The PAX: We had a total of 14- Pre, Gigawatt, Dial-Tone, Brisket, Nolan, Bolt, Shute, Hoff, Scranton, Boone, Water hammer, Mater, Banjo, Inglewood, Bobcat.

WU: Warmup (SSH, cherry pickers, side stretches, cobra Kai, DD)
Thang- 1 minute plank to kick it off to Shimmy Shimmy Ya, Partner Teams – Team 1 (lap around the community center ~.25mile) while Partner 2 does continuous exercise. Continued trading on and off for 30 minutes

Rounds- 1-Merkins, 2-Squats, 3-Burpees, 4-Balboas, 5-Shoulder Press

Mary-ABC Abs in circle to “explosions in the sky”, 50-Freddie Mercuries

COT

Act in Humility– Being humble is mentioned in the Bible 100 times!! Note-this does not include all the verses that talk about overcoming pride. The practice of humility is absent in our society and full of materialism. Neighbors, friends, family concentrate on houses, titles, jobs, clothes, sex, power, etc. We should always stay grounded and humble in the eyes of the Lord. Be the example for your wife, children, brothers. Dan read from the Book, Strong Fathers, Strong Daughters, by Meg Meeker- pg 77. “A father’s humility is his gift to his daughter”