Author: f3nano

Posted on

Deagle Returns to FreeState and Delivers a EMOM Thumpin’

AO: FreeStateQIC: @Deagle
PAX: -6 @Retail (visiting from AO in Valley Forge, PA!), @Winston, @CashOnly, @Black Diamond, @Horshack

Warm Up

· Side Straddle Hop (SSH) x 20 IC
· Imperial Walkers x 20 IC
· Side Skating x 15 IC

Mosey around the blacktop, high knees on the sides

· The Chinook x 20 IC each side
· Michael Phelps x 15 IC
· El Capitan x 15 each direction
· Cherry Pickers x 15 IC

Mosey around the blacktop, karaoke on the sides

· Frankenstein x 15 out and back
· Merkins x 15 IC
· Baby burpees x 10 on Q
· Windmills x 15 IC
· Plank and shoulder taps x 15

Mosey around the blacktop, ass kickers

The Thang:

10 minutes of EMOM (Every Minute On the Minute) with coupons
· Pull ups x15
· Bi-ceps x10
· Push ups x10

Jacob’s Ladder 4-3-2-1

10 minutes of EMOM (Every Minute On the Minute)
· Dips x15
· Squats x10
· Merkins x10

Mary:
· Flutters x 20 IC
· Freddie Mercury x 15 IC
· Windshield wipers x 20
· Travoltas x15 IC
· Little Mermaid x20 IC
· Dollys x 10 IC + 10 flutters

COT:

  • Coffeeteria

Posted on

Improvise, Adapt, and Overcome

AO: The Patriot

The PAX: Bone, Cable Guy, Citrus, Elvis, Fish Fry, Flipper, Maguire, Maj. Payne, Mayberry, Spokes, Sunshine, Undertow

The Q: Lucius

The Warm-Up:
25x SSH; 10x Windmills; 10x Cherry Pickers; 12x LBACs; 1x Downward Dog; 1xCobra Kai; 15xMerkins;
100-yard mosey; and
200-yard bear crawl with 15x BWS (IC), 15xAir Press (IC), 15x Overhead Claps (IC).

The Thang:

Thanks, HighTower: PAX split into 4 groups. Two groups exercised at opposite corners of the track, while two groups ran 200 meters to relieve them. Flip Flop and Repeat. Exercises included AMRAP of: CB Overhead Press; Carolina Dry Docks; CB Curls; BWS; CB Magellans; Air Press; CB Curl-Press; and Alternating Shoulder Taps.

Lunging Bear-i-Cides: PAX lunge-walked 40 yards; bear-crawled 40 yards; lunge-walked 30 yards, bear-crawled 30 yards; lunge-walked 20 yards; bear-crawled 20 yards. No disparaging words heard. Only spontaneous expressions of joy.

The Mary:
26x Flutter Kicks (IC)

The COT:
Sometimes things don’t go as planned. Today was one of those days, due to a missed Q opportunity. As you go through your day today, don’t forget to improvise, adapt, and overcome.

Posted on

Virtual F3 Yoga

AO: Virtual

QIC: Infinity

The PAX: 2 Percent and Wall-E

WarmUp: None

The Thang:

4 rounds of Sun Salutation B, with some variations.

Here is the video: https://youtu.be/bKaTmT1HJzA

Also we did the following:

  • 10 CDDs

  • Cat-Cow Pose

  • Extended Child’s Pose

CoT: What is the most important step a person can take? Most assume it is the first step. While the first step is important, it is continuing in the journey that counts.

“A journey will have pain and failure. It is not only the steps forward that we must accept. It is the stumbles. The trials. The knowledge that we will fail. That we will hurt those around us.

But if we stop, if we accept the person we are when we fall, the journey ends. That failure becomes our destination. To love the journey is to accept no such end. I have found, through painful experience, that the most important step a person can take is always the next one.”

― Brandon Sanderson, from the book Oathbringer

During this yoga session, we were invited to check our bodies and realign anything that is off-nominal. We also were invited to set an intention for our day by completing the sentence “I choose…” In like manner, continue on the journey of life by correcting the steps we are taking today toward the betterment we seek.

Posted on

LoCo- Bataan Death Line- no match!

AO: LoCo- Wolverine

QIC: Rikers

The PAX: Refueler, Brisket, Bolt, Beast, Bobcat, Hoff, Pre, Boone, Banjo, Inglewood, Shute, Nolan, Mutumbo, Dail-tone, Ratatouille, & Crotch Rocket

The Thang: Some took 2 red pills and vested up in the gloom:
Bataan Death Line-2 lines covered 100yds+, Bulgarian squats with coupon 3 x20 (10ea leg) superset w/Creature Merkins 3×10,

Mosey to MVES straight bar paradise

5x dry docks (10-15)/ pull-ups (5-10)

Mosey to back to track

Bolt 45s with coupon superset with Diamond Merkins 10 x 2 sets (Q had to audible from Merkin Mtn as the Mtn was too wet)

Mary:

Australian Snow Angels 15 IC

Freddie Mercury with a reach up 15 IC

Pickle Pointers with coupon 20C

RINSE AND REPEAT cycle til time

COT: If you don’t believe God has a sense of humor, get married. Our greatest earthly covenant is our marriage to our M. We are 2 totally opposite beings and we are to become “one flesh”. Us men tend to lean to a transactional relationship as our primary love language tends to be physical contact. Yet our M’s primary love language tends to be quality time. Obviously there is a disconnect…read the Uncommen blog I shared for more details on how we lean toward transaction (if I do the dishes I will get ___; come on you know you’re guilty) and our M leans towards needing us to hear her and be present- not on our phones, not working, and not expecting something else of her.

Love her deeper than a transaction!

Aye!