Author: f3nano

AO: SpartaQIC: AsheThe PAX: Derecho,El Nino, Nano, Roddick, Nano; ObadiahWarmUp: Downward Dog, Cobra Kai, Cherry Pickers, Overhead Claps, SSHThe Thang: Modified Meatloaf CB Mayhem

• We cycled through the below, cutting the reps on the 3rd cycle.
• Continued each exercise as a group until the 3rd man finished. You called out when you hit your number.

1. 400 yd run with 2 speed ups along the way
2. 20 Man makers (burpee with CB)
3. 30 Overhead presses
4. 40 CB swings
5. 30 Squat jumps with CB
6. 40 cross over merkins (one hand on block, one arm on ground, push up – switch hand on block in plank position – push up on other side of CB with one hand on block)
7. 15 yard lunge and back as a group
8. Back to the top

Mary: shoulder taps; toy soldiers; crunches; fire hydrants; flutter kicksCOT: Mike Tyson: "I love to hit people. I do." Malcom Wallace: "I know you can fight,

but it’s our wits that make us men." Combine the 2 and love the good fight.

AO: FreeState
QIC: @Horshack
PAX: 3 – @Winston, @CashOnly

Warm Up – PAX Choice (underlined = chosen)

· SSH-x 25 IC

· Chinooks or Arm Circles-x 15 IC

· Frankensteins or El Capitans-x 15 IC

· 6 Laps around the Blacktop-Kareoke on the Sides

· Hillbillies or Imperial Walkers-x 15 IC

· Windmills or Cherry Pickers-x 15 IC-

–

The Thang: Got Your Six (Coupons)-6 Exercises of 60 Reps

· 1 set of 60 Chest Press IC-

· 2 sets of 30 Squats IC-

o Six Stage Coupon-icide After 2nd exercise

· 3 sets of 20 Upward Press-

· 4 sets of 15 Alternating Lunges IC-

o Six Stage Coupon-icide After 4th exercise

· 2 sets of 30 Curls IC-

· 60 seconds Jump Overs-

–

–

Mary- PAX Choice (underlined = chosen)

· Dollies or Rosalitas x 30-

· LBCs or Reverse Crunches x 25-

· Freddie Mercuries or Dying Cockroach x 20

· Plankorama or Floyd Mayweather Punch Planks x 10

AO: The Farm

QIC: Infinity

The PAX: Chile and Running Man

Warm up: SSH, Air Squats, Don Quixotes, Cherry Pickers, Michael Phelps, LBACs, and short mosey.

The Thang: Coupon Block Slide Race with Dora Relay.

One partner does the exercises listed below while the other bear crawls out to the next 10-yard marker, sliding the coupon block 10 yards at a time, then runs back and trades places. DORA 1-2-3

• 100 HRR Merkins cumulative both teams

• 200 Air squats cumulative both teams

• 300 LBCs cumulative both teams

Continue with these exercises until a coupon block reaches 100-yd line:

• Reverse Merkins

• Single-leg Bridge Raises

Mosey back to pick up the coupons and cones

Mary: Australian Snow Angels, 2x 30s Reverse Elbow Plank,Single-leg Bridge Raises, and Nolan Ryans.

Announcements:

1. We are likely moving the date of our trash collection to the following Saturday, May 1st. LMK if anyone has a conflict that day.

2. Infinity will be out next week, and Chile may not be coming Tuesday. Need to decide whether to still hold workout Tuesday, move it to Monday (Running Man will be out), or cancel it altogether. Chile will Q Thursday.

CoT: What is the most important step a person can take?

“The ancient code of the Knights Radiant says ‘journey before destination.’ Some may call it a simple platitude, but it is far more. 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

3-24-2021 LOCO Body of Armor

AO: BRMS-Bulldog
QIC: Bobcat
PAX:15 strong- Pre, Dial-Tone, Bolt, MicroChip, Shute, Refueler, Gigawatt, Briskett, Nolan, HOFF, Mutombo, Husker, Boone, Ratatouille, Bobcat

Temperature: Cloudy- 55 Degrees! and raining

Warm up

• SSH, Phelps/arm circles, side stretches, DD/Cobra Kai

Jimmy Eat World-“Sweetness”= Run in place and Burpee for every (whoa oh-oh-oh-oh)= ~40 Burpees

Partner Up (2 man)

1-Parking Lot- “Dr Feelgood” Motley Crue 4:40

• Partner 1 holds Plank on Coupon/ switch and continuous
• Bear crawls, crawl bear across parking lot

2-Cusacks—“Youth of the Nation” POD 4:16, “In Your Eyes” Peter Gabriel 3:45= 8:01

• Partner 1 Mountain Climbers /switch and continuous
• Counts- “Cusack walk”, Squats, Lunges, Triceps, Walk across parking lot

3-Foundation Legs- “Levee Breaks” Led Zepplin =7:08

• Partner 1-ATMS/switch and continuous

• Side Squats, Duck Walk, Alligator Merkins, tricep extensions across parking lot

4-Mary

• Alphabet ABCs-on your six
• Big Boy Crunches/ American Hammers
• In and outs
• “Dancing Bears”

COT for today

Jesus “Is”, God is– remember that adding an adjective limits him. We cannot fathom what the Lord is. We are in difficult times. There is an attack on Church, Marriage, Males, Fathers, Family, and children of faith. Society needs strong male figures to lead; Men of character and high-ideals. This can be very intimidating and feel like we fall short. Simply-in everything you do “Ask Him to walk with you” This is the Best advice I ever got and personally try to make this a practice in everything I do (conflict, work, trips, feeling joyful, nervous, down OR distant)-it doesn’t matter. Always ask HIM to walk with you!

POEM- Footsteps, closeout prayer @Pre

AO: The General

QIC: Lazlo

The PAX: Maj. Payne, Trolley, Subprime, Horsepunch, Citrus, Toolbox

Warmup: SSH, cherry pickers, Moroccan nightclubs, imperial walkers, Michael Phelps

It was old man day at the General, so the Q went old school. Rush songs and game shows.

The Thang:

Leg Bearchetta:
Bear crawl 100 yds, 100 BWS, mosey back
Bear crawl 75 yds, 75 single leg lunges, mosey back
Bear crawl 50 yds, 50 monkey humpers, mosey back
Bear crawl 25 yds, 25 sumo squats, mosey back
Bear crawl 10 yds, 10 burpees pick up the six until all PAX are finished

F3 Name That Tune:
The PAX all do an exercise. For example, the first one was to crab walk to the 30 yd line and back. But there’s an auction exercise. First one was burpees. So the auction was how many burpees you can do before the first PAX finishes the crab walk. Highest bid does the burpees. (Hint, 23 is too many if @Toolbox is around. Heck 10 was probably too many.)

2nd round was 20 yd broad jump vs another burpee auction.

3rd round was 10 burpees (all PAX) vs sprint out/back (auction for highest distance)

4th round was Carioca to 40 and back vs hand release Merkins

Repeated rounds 1-3 and ran out of time.

Mary: Captain Thor pyramid to 6/6 and back down.

COT: The QIC read an article about a collegiate wrestler from the U of Iowa. He had just won his 3rd consecutive national championship. Afterwards he said that 8 days prior to the tournament he had torn his ACL. When asked why he didn’t say anything, he said, “I didn’t want to tell anyone because F excuses. Excuses are for wusses.” Perhaps not the exact wording I would have used. But not a bad message. Get your $hit done. Or don’t. But don’t make excuses.