Author: f3nano

– AO: The Farm
– QIC: Rocketman
– The PAX: Infinity, Running Man, Chile, Rocketman

Warmup/CoP

– Michael Phelps x12, IC
– Side Straddle Hop x 12, IC
– Imperial Walkers x12, IC
– Don Quixote x12, IC
– Karoake to the field

The Thang

Performed on a large diamond (square). For the first round, do 7 reps of an exercise (say burpees) at each of the 4 corners with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds. For the last three rounds, reduce count back down to 7.

1. 7 burpees, OYO
2. 14 flutter kicks, IC
3. 21 merkins, downs
4. 28 squats, downs
5. 21 lunges, count each leg
6. 14 Nolan Ryans, IC
7. 7 copperhead squats, IC

6 MoM

12 reps or so of each:
– Superman
– Dying Cockroaches
– LBCs
– Infinities
– Rosalita

Words of Wisdom

Listen to counsel and accept discipline, That you may be wise the rest of your days. Many plans are in a man’s heart, But the counsel of the Lord will stand. Proverbs 19:20‭-‬21

AO: LoCo Bulldog

QIC: Shute

The PAX: Rikers, Refueler, Hoff, Mutumbo, Nolan, Bobcat, Bolt, Brisket, Mater, Microchip, Hydro, and Husker made it out of the fart sack for a WWII style beat down.

WarmUp: SSH, Michael Phelps, Cherry Pickers, Neck stretch, DD, Cobra Kai

The Thang: Grab your cinderblock coupon and head to the side field. One pass down the field with the following exercises:

· Man maker burpees x15

· Murder bunnies x20

· Squat press x20

· Coupon overhead walk

· Overhead press

Return coupons to the start. Partner up based on height. Mosey to the back field and choose 6.5’ logs, first come first serve. Logs range from heavy to really heavy. WWII field manual exercises:

· Race to the other end of field with log

· On 6, chest press with log

· Race back, log held overhead

· Curls with log

· Race back, log held in front

· Bent over rows with log

· Race back with log on shoulder

· 4 Count slow squats

· Carry all logs back to AO start

Mary: Each Him leads an exercise.

COT: Psalm 78:5-7 “He decreed statutes for Jacob and established the law in Israel, which he commanded our ancestors to teach their children, so the next generation would know them, even the children yet to be born, and they in turn would tell their children. Then they would put their trust in God and would not forget his deeds but would keep his commands.” Larry Fowler asks the question, “How will we raise our children so they will raise their children to follow God faithfully?” Think big gentlemen, set some long-term goals.

AO: #thepatriot

QIC: @weddingsinger

The PAX: @spokes, @cableguy, @jenner, @sunshine, @choochoo, @lazlo, @maguire, @bone

WarmUP: SSH, Arm Circles, Imperial Walkers, Cherry Pickers, WMH

The Thang: Groups rotate through three stations, with one group running a lap around the track as the timer

Station 1

Burpees

Merkins

Jump Squats

Station 2

Big Boy Situps

LBCs

Flutter Kicks

Station 3

Bicep Curls

Squat Thrust

Kettle Ball Swing

Mary:

American Hammers

Glute Bridge Leg Lifts

Bird Dogs

Freddie Mercuries

Supermans

Flutter kicks

COT:

Great to see the different ways groups approached their stations. Some did IC, some broke into sets, a lot of good chatter. This year and this workout required some flexibility and collaborations. Thanks for the teamwork. (Immediately followed by QIC finding out his phone was frozen, so ChooChoo ran and grabbed his phone out of his car for group photo – thanks for the teamwork!)

Burden Run, Sat March 6, 2021

QIC:HT

PAX: watch Video, 21 Strong

Warm up:

SSH, Good Morning, Rocketts, WMH,Downward Dog, Cobra Kai, Mountain Climbers

The Thang:

The Burden Run

Whatever coupon you bring will be your Burden, your responsibility for something difficult or unpleasant.

Stage 1: Run around school campus start & finish at track (roughly 1.25 miles) Burden free

Stage 2: bear crawl drag your burden (back of end zone to back of end zone)

Stage 3: burden carry (reverse route back to track)

Stage 4: 10 burpees/10 yards, full 100 yards football field, burden free

CoT:

Many thanks to all that came out to take on this Burden run, and show your strength of leadership.

This marks my 3 year anniversary moving up here and helping get F3 The Capital started. The bond in our community/tribe is strong!! It’s what makes our group so special, we sacrifice Self for the betterment of our Tribe.

AO: Virtual

QIC: Infinity

The PAX: Monk

Warm up: SSHs, Imperial Walkers, Willy Mays Hayes, Don Quixotes, LBACs, 30 sec High Knees

The Thang:

Wheel of Time circuit 40 seconds on, 20 seconds off:

Merkins (purpose)

Big Boi Sit-ups (hope)

Squat Jumps (joy)

Coupon Swings (balance)

Lunges (faith)

Coupon Arm Curls (gratitude)

Wall Sit (patience)

Coupon Bent-Over Rows (love)

Bonnie Blairs (momentum)

Coupon Shoulder Press (praise)

Burpees (perseverance)

Elbow Plank (reflection)

Active Rest: 30s Run in Place and High Knees.

Repeat Wheel of Time Circuit (as shown above).

60s Run in Place, Butt Kickers, and High Knees.

Mary: Superman Holds, American Hammers, Flutter Kicks, Penguin Crunch’s, Dying Cockroach, Windshield Wipers, and Elbow Plank

CoT:

The PAX reflected on the principles that accompanied the exercises (purpose, hope, joy, balance, faith, gratitude, patience, love, momentum, praise, perseverance, and reflection). Throughout the workout, YHC emphasized proper form over number of reps. Doing lots of reps with bad form is like spending lots of money buying junk bonds—you won’t get the dividends you seek. As in our workout, so in life: we need to pursue that which is meaningful, not what is expedient. As we pursue that which is meaningful, we will be taking the harder path, but it is a path that leads to better results.