Author: f3nano

AO: The Patriot

The PAX: Bodett, Elvis, Jag, Jenner, Lazlo, Mayberry, Three Mile, Wedding Singer

The Q: Lucius

The Warm-Up:
SSH; 50-yard Mosey; LBACs (fore and aft); 50-yard Mosey; Rockettes; 50-yard Downward Dog; Cobra Kai; 50-yard Mosey; Moroccan Nigh Clubs; 400-yard Mosey

The Thang:

PAX paired up, then took turns performing five different coupon carries: CB Farmer’s Carry; CB Rifle Carry; 40-lb Sandbag Run; Bear Crawl with 3-Gallon Water Jug; 50-lb Sandbag Clean and Toss. The PAX raced each other, turning around when the first PAX reached 70 yards.

When not carrying coupons, each PAX performed rest exercises: Merkins, Overhead Claps; Air Press; Lunge Steps; Carolina Dry Docks; BWS; Typewriter Merkins; Calf Raises; etc.

Repeat 3x.

The Mary:
Flutter Kicks; LBCs

The COT:

As we welcome the warmer temperatures and longer days of Spring, it is a great time to encourage friends and neighbors to join us in the gloom. Find someone who needs F3 (even if he doesn’t know he needs F3) and invite him to a beatdown. And reach out to those who have not been with us in a while.

AO: #thepatriot

QIC: Maguire

The PAX: (7) Wedding Singer, Lucius, Maj. Payne, Spokes, Bodett, Elvis

Warm Up:

SSH, Arm Circles, Imperial Walkers, Cherry Pickers, WMH, Downward Dog, Cobra Kai

The Thang:

-1/4 mile jog

-25 merkins, 25 Joe Louis’, 25 mountain climbers (rotate in 25 Weezy Jefferson’s)

-1/4 mile jog

-25 yd. coupon carry, 25 yd. broad jump, 25 yd. lunge, 25 yd. bear crawl

Repeat until your time runs out

Mary:

Flutterkicks, LBCs, some stretches

CoT: Ask for help. Not a sign of weakness. We all need help in different ways. Thank you Citrus for opening up your house to our family this week while out house is being beat up. Huge help for us.

This message contains information which may be confidential and privileged. Unless you are the intended recipient (or authorized to receive this message for the intended recipient), you may not use, copy, disseminate or disclose to anyone the message or any information contained in the message. If you have received the message in error, please advise the sender by reply e-mail, and delete the message. Thank you very much.

AO: Delphi, Tuesday, March 30, 2021QIC: ZeusThe PAX: Dunder, Hoolihan, Gadget, Hightower, IceroadWarmUp: SSH, Arm Circles, Downward Dog, Cobra Kai, Run length of field, bear crawl width, run back down length of field lunge walk width of field.The Thang: In honor of women’s history month, I have chosen one significant event from each decade over the past century.
HIIT LADDER WORKOUT-20s rest between (DURING REST TWO “HERSTORY” EVENTS READ OOUT LOUD BY THE Q.
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
2nd HIIT (GROUND) LADDER WORKOUT -15s rest in between
50s,40s
THE EXERCISES-
Merkins
WW2 sit-ups
MT Climbers
LBCs
Events read during rest periods:
1903: Madam MARIE CURIE BECOMES THE FIRST WOMAN TO RECEIVE A NOBLE PRIZE- THE CHEMIST / PHYSICIST IS MOST FAMOUSE FOR HER PIONEERING WORK IN THE FIELD OF RADIOACTIVITY.
1912: GIRL SCOUTS OF AMERICA IS FOUNDED- JULIETTE GORDON LOW STARTED THE ALL GIRLS CLUB WITH AIM OF PROMOTING SOCIAL WELFARE BY ENCOURAGING MEMBERS TO PARTICIPATE IN COMMUNITY SERVICE AND OUTDOOR ACTIVITIES
1920: WOMAN IN THE U.S. ARE GIVEN THE RIGHT TO VOTE.
1932: AMEILA EARHARDT FLIES SOLO ACROSS THE ATLANTIC
1942: WOMEN SERVE IN THE ARMED FORCES DURING WORLD WAR 2
1961: CREOLA KATHERINE JOHNSON CALCULATES THE TRAJECTORY FOR THE MAY 5, 1961 SPACE FLIGHT OF ALAN SHEPHARD, THE FIRST AMERICAN IN SPACE. SHE ALSO CALCULATED THE LAUNCH WINDOW FOR HIS 1961 MERCURY MISSION.
1966: NATIONAL ORGANIZATION FOR WOMEN (NOW) IS FOUNDED IN WASHINGTON DC BY BETTY GOLDSTEIN FRIEDAN. THIS ORGANIZATION WAS AIMED TO BRING WOMEN INTO FULL PARTICIPATION IN THE MAINSTREAM OF AMERICAN SOCIETY.
1973: AMERICAN TENNIS CHAMPION BILLIE JEAN KING DEFEATS CHAMPIAN PLAYER BOBBY RIGGS IN A “BATTLE OF THE SEXES” MATCH.
1983: SALLY RIDE BECOMES THE FIRST AMERICAN WOMEN IN SPACE.
1994: CONGRESS PASSES THE VIOLNCE AGAINST WOMEN ACT.
2007: NANCY POLOSI BECOMES FIRST FEMALE SPEAKER OF HOUSE OF REPRESENTATIVES
2021 KAMALA HARRIS BECOMES FIRST FEMALE VICE PRESIDENT AND THE HIGHEST – RANKING FEMALE, OFFICIAL IN U.S HISTORY.Mary: Flutter Kicks, Freddy Mercurys, Shoulder TapsCOT: Thanks to PAX for participating in this workout dedicated to some of the women who took it upon themselves to shatter the glass ceiling. Very grateful to the most important women in our lives, our Mothers who taught and nourished us, our spouses who love us and keep us on the straight and narrow and those of us who are blessed with daughters who look up to us. On a side note I am just returning from a two week hiatus from F3 to attend Doctors appointments and a Colonoscopy. I encourage each of you to get with your Doctor and get these tests done. There’s no need for us to hit these heavy beatdowns to look good On the outside if we don’t know what’s happening on the inside of our bodies.
Prayer- Grateful for the Strong Women in history that made a difference. Grateful for the strong Women that play an important role in our individual lives. Grateful for one another. Amen

AO: Horizon

QIC: Maj Payne

The PAX: Magoo, Kombucha, Attaché

WU: 15xSSH, 15xIW, 15xWMH, 15x Cherry Pickers, 15xBWS, 15xMerkins

The Thang: mosey to the coupon bin to grab a cinderblock.

2 x Round 1 :
10 x Alternating Block Merkins
20 x Coupon Overhead Press
30 x Coupon Goblet Squats
Lap around field perimeter

2 x Round 2:
10 x Burpee Block Jump Overs (BBJOs)
20 x Coupon Curls
30 x Coupon Lunges
Lap around field perimeter

2 x Round 3:
10 x Blockees
20 x Skullcrushers
30 x Coupon Back Squats
Lap around field perimeter

Mary:
15 x Flutter kicks
25 x LBCsouu

COT: Spring is finally coming, and it is Easter week as well. Within Christianity, it is a Holy Week, and a time of renewal and hope! The leaves are budding, birds are singing and the weather is warming! This is a time of the year where we can think about how we can renew our lives as we emerge out of the pandemic’s darkness. What is our vision for ourself, for our families and for those around us? Take the time this week to really think about how you can strengthen those within your Concentrica.

Get Right. Live right. Lead right. Leave right.

Aye!

AO: #thepatriot

QIC: @WeddingSinger

ThePAX: @lucius

WarmUP: SSH, Cherry Pickers, WMH, Imperial Walkers, Michael Phelps

TheThang: “College Tour” Mosey to front of Yorktown High School
10 Step ups IC
10 Incline Merkins
Repeat 3x

Mosey – “pitstop” 10 burpees

“The Country Club” – Mosey to Knights of Columbus
Bear crawl to front
10 plank jacks IC
10 shoulder taps IC
Repeat 3x

Mosey – “pitstop” 10 squats

“The Amusement Park” – Playground
10 dips
10 merkins
Repeat 3c

Mosey back + one lap on the track

Mary:
Glute bridge leg lifts – 10 each side
Freddie Mercies – 20 IC
Flutter Kicks – 20 IC
American Hammers – 20 IC
Straight let crunches – 10 IC
Bird Dogs – 10 each side
Supermans – 20 IC
Side plank crunch – 10 each side
LBC – 30

COT: Make the most of Spring Break, or any break, no matter where you go. Thanks so showing up Lucius!