Author: f3nano

AO: THE BURG

QIC: MATER

The Pax: Microchip, Crotch Rocket

WU:
25 x SSH
25 x DON KEOTTIES
25 x Cherry Pickers
50 x Arm Circles
~TOWN RUN to look for future workout equipment = 1 Mile
The Thang: FAT E
50 x Squats + 10 Burpees
40 x Big Boy Sit-Up + 10 Burpees
30 x Coupon Raises + 10 Burpees
20 x Durkins + 10 Burpees
10 meter Bear Crawl + 10 Burpees

20 x Durkins + 10 Burpees

30 x Coupon Raises + 10 Burpees

40 x Big Boy Sit-Up + 10 Burpees

50 x Squats + 10 Burpees

Mary:
Done ‘Pass The Mic Style’
20 x Reverse Curls
20 x American Hammers
20 x Side Bends
25 x Supermans
20 x LBCs

COT:
Acts 24: God, who made the world and Everything in it, since He is Lord of Heaven and earth does not dwell in temples made with hands
– God is everywhere. You do not need to go to Church to have a relationship why your Higher Power. You aren’t a bad Christian if you miss a Sunday. God is everywhere and with you with whatever you do. Your relationship with God doesn’t have to start on Sundays at a place of worship.**Flags were at 1/2 Mask for Virginia Tech Remembrance Day

AO: Sparta, Friday, April 16, 2021

QIC: Zeus

The PAX: Obadiah, Rambler, Ash, El Niño

WarmUp: Fellowship jog around entire West Sprinfield High School, after every 10 yard bear crawl go in to 10 count warm up exercise: Michael Phelps, Hillbillies, Cherry Pickers, Arm Circles, SSH (25), Willie Mays. Fellowship jog back to workout space.

The Thang:
HIIT LADDER WORKOUT-20s rest between
4 Exercises- Descending Time Intervals with no rest between each exercise:
60s,50s,40s,30s,20s,10s
THE EXERCISES-
Standing flutter kicks (BONNIE BLAIR into a SQUAT)
HIGH KNEES
BURPEES
SSH or Two jabs jump turn two jabs
2nd HIIT (GROUND) LADDER WORKOUT -15s rest in between
50s,40s
THE EXERCISES-
Merkins- Walk downs and back ups
Big Boy’z sit-ups
MT Climbers
Penguins

Mary: Side Plank Crunch each leg, Jump Squats, Merkins (20 second hold in down position pop back), Mountain Climbers.

COT: With all that is going on in this world suicides, overdoses and gun violence are all on the rise. I encourage each of you to check in on your friends. Especially your strong friends. Their the ones that are taking on the most. A lot of times their giving you their ear when often times they need to be heard.
A quote from a a very gifted actor that left us way too soon:
“Everyone you meet always ask if you have a career, are married or if you own a house as if life was some kind of grocery list. But nobody ever ask if you are happy.
– Heath Ledger

Sent from Yahoo Mail for iPad

AO: #freestate
QIC: @Deagle
PAX: 3 – @Horshack, @Winston, @CashOnly

WarmUp:

• SSH x 25 IC
•  Imperial Walkers x 15 IC
•  El Capitan x 15 out and back
•  2 moseys around the blacktop, high knees on the sides, ass kickers second time
• The Chinook x 20 IC each side 
• Michael Phelps x 15 IC
• Cherry Pickers x 15 IC
• Side Skating x 15 IC
• Mosey around the blacktop, karaoke on the sides

The Thang:

• On May 14, 1948 David Ben Gurion, executive head of the World Zionist Organization and chairman of the Jewish Agency for Israel, issued the Israeli Declaration of Independence which declared the establishment of a Jewish state in the Land of Israel 
• The following day, Iraq, Egypt, Jordan and Syria invaded Israel… 
• Since its establishment in 1948, the State of Israel has fought 8 recognized wars 
• Therefore… 3 rounds of 
  • 48 dips OYO 
  • 14 deep squats 
  • 5 burpees 
  • 8 Mountain climbers 
• Suicide on the blacktop 
• Many inventions developed in Israel worth mentioned, some of them: Cherry Tomatoes, Thumb Drive, ICQ, Pentium M Microprocessor and Waze. Israel also awarded for 12 Nobel Prizes – 5  for Chemistry, 3 for Economy, 3 for Peace, 1 for literature
• 10 rounds of EMOM: 
  • Curls 12 
  • Push Ups 12 
  • Pull Ups 12 

Mary:

• The City of Jerusalem, Israel’s capitol, is a center of pilgrimage and an object of devotion for three religions. During its history, it’s been under attack 52 times, captured and recaptured 44 times
• LBCs x44 IC 
• Plank-O-Rama count to 52 
• Tel Aviv has been announced as the world’s best gay city in a Competition conducted by American Airlines and gaycities.com from internet users all over the world for the best and most recommended city for the gay community worldwide
• Freddie Mercury x 15 IC 
• Also, Tel Aviv has 13 official beaches
• Outlaw x 13 each side IC 
• American Hammer x 15 IC 

COT:

• Celebrating 73 years of independence for Israel, a country around the same size as New Jersey, with population of ~9M

AO: The Patriot

QIC: Maj Payne

The PAX: Sunshine, Lazlo, Elvis, Bone, Spokes, Cable Guy, Choo Choo, Subprime, FNG Piccolo, Maguire, Citrus

12 posted in the gloom this A.M. for a beatdown royale. The temps were perfect, and spirits were high. The following is a true story.

WU: SSH x 10, IW x 10, WMH x 10, Cherry pickers x 10, Mountain Climbers x 10, Merkins x 10 IC.

The Thang(s):

1. Mosey to the baseball field for some Bearmuda Triangle! Pax performed one burpee at first marker and bear crawled to 2nd marker, 2 double pump burpees and bear crawled to 3rd marker, 3 triple pump burpees and bear crawled back to 1st marker. Rinsed and Repeated 3x

2. Parking lot escalator

10 x Merkins at end of lot, run to walkway for 20 x Aussie Push-ups, then run to other end of lot for 30 x SSH (SC) Rinsed and Repeated 3x

3. Tennis court escalator

20 x Bonnie Blair’s

30 x Jump squats

40 x monkey Humpers

50 x split leg bounce squats

4. Mosey back to the football field for Jacobs Ladder: Bear crawl from goal line to end line (10 yds) and complete 6 x burpees. Crawl bear back to goal line and complete 1 x Jump Squat. Bear crawl to end line for 5 x burpees. Crawl bear to goal line for 2 x jump squat, and so on.

Time expired on this ride.

Mary:

20 x flutter kicks

20 x American twists

20 x Freddie Mercuries

COT:

F3’s mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. I’ve been challenging myself to consider this mission more during my Qs. I’ll confess that I’ve lead plenty of beat downs where I only thought about the first F. Can you relate? We all know there are 3 Fs and we all participate in each to some degree, but are we being purposeful about it? I think it’s fair to say there’s room for improvement.

The 5 core principles of F3 are: 1. Open to all men. 2. Always free. 3. Always outside. 4. Peer-led. 5. Ends with a COT. I can’t recall a beatdown not ending with a COT, and it’s important to consider why we do what we do. COT, for example, is an opportunity to acknowledge that there is something greater than any one of us. Some call that greater force the Sky Q, Allah, Jehovah, Yahweh, or Jesus. Personally, as a Christian, I call on the name of Jesus Christ, but it doesn’t matter to the men of F3 what specifically a PAX believes, simply that he understands that he is not the king of the world.

None of it works if we don’t let others know about F3 though. I want to challenge you all to look at some back blasts from 12+ months ago and reach out the pax you’ve not seen, or even invite a buddy to post for the first time! There’s some one out there who would really appreciate you taking the initiative!

Aye!

AO: Horizon

QIC: Brown Bag

PAX: 3 Mile; Magoo, Kodiak; Lightspeed; Mayberry; Sticks; Bodet; Undertow

WARM UP: SSH x14; Don Quixote x14; Cherry Picker x14; Willie Mays Hays x14; LBAC x14; Downdog/Cobra

THE THANG:

PAX lined up on an endline and did the following four times:

Burpee x14
Overhead Claps (IC) x14
BWS x14
Diamond Merkin x14

Each set of 4 exercises was followed by sprints to the 14 yard line and back 4 times.

PAX then did the following 4 times, also following each set of 4 exercises with sprints.

Mountain Climber (IC) x14
Carolina Dry Dock x14
Monkey Humper (IC) x14
Calf Raises (IC) x14

MARY: American Hammer x14; Superman x14

COT: One minute of mindful breathing. Especially with tax season extended, 4/14 is just a random day, as are most days. But each one is filled with unexpected challenges, like this idiotic workout. Keep yourself open to the opportunities those challenges can represent.