Author: f3nano

4 Strong at #freestate for a misty Couponorama Q’d by @Horshack, with @Deagle, @Winston, and @Black Diamond

AO: #freestate

QIC: @Horshack

PAX: 4 – @Deagle, @Winston, @Black Diamond, and @Horshack

Warm Up

• SSH x 25 IC
• Imperial Walkers x 15 IC
• Arm Circles x 10 small / 10 wide – forward then backward IC
• 2 Laps around the blacktop–High Knees on long sides.
• Merkins x 10 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC
• 2 Laps around the blacktop– Karaoke on long sides.

The Thang – Coupon-orama

• Circle Up with your Coupon – Half PAX on Legs; Half on Arms – AMRAP 40 seconds and 20 seconds to recover, 3 Rounds w/ Coupon-icides in between
  • Arms Side of the Circle:
    • Curls,
    • Upward Press,
    • Upright Rows
  • Legs Side of the Circle:
    • Jump overs Coupon,
    • Deep Squats holding Coupon
    • Side lunges holding Coupon
  • Yoke Walk to the other side of the circle after each set
  • After each round, Coupon-icides
    • Basketball court: carry coupon to top of key, return, pick up coupon and take it to midcourt, return, pick up coupon and take it to opposite key, return, pick up coupon and take it to the end line, return, pick up coupon and bring it back to starting line.

Mary:

• Plank-o-rama: x 10 center, x 10 right arm up, x 10 center, x 10 left arm up, x 10 left arm up, x 10 center IC
• Leg Lift Rosalitas x 15 IC
• Birddogs x 10 (5 each side) IC
• Big Boi Sit Ups x 15 OYO
• Rodeo Flutters = (10x Outlaws CC, 10 x Outlaws C, 10 Flutters) x 2 IC
• Burpees x 10 OYO (@Black Diamond “It’s not really a workout without Burpees”)
• LBCs x 15 IC
• Protractor for 60 Seconds, immediately followed by Flutter x 10 IC

COT:

Q-Source Q1.4 The Jester

· The Jester are the temptations that hinder our acceleration in life

· Shows up in patters to take us off track (yo-yo 40, etc.)

· Often, the Jester shows up as pride, anxiety, and laziness

· The Jester says “At least I’m not as bad off as that other guy. As long as I do enough good things that outweigh the bad.”

Coffeeteria

AO: Horizon

QIC: Brown Bag

PAX: 3 Mile; Magoo, Einstein, Sticks, Kodiak; Disco; Major Payne; Attache

WARM UP: SSH; Don Quixote; Cherry Picker; Willie Mays Hays; LBAC

THE THANG:

PAX lined up along the sideline and ran together 8x from sideline to sideline, stopping at each sideline to perform 10 reps of an exercise: Merkins, BWS, LBC, Burpee, Merkins, BWS, LBC, Burpees.

PAX then took the scenic route to the Arena near #ThePatriot and partnered up alternating between Derkins and Steps Ups/Box Jumps, taking turns and descending by twos starting at 14 Derkins and by ones starting at 7 Derkins (not sure the QIC adequately described this to the PAX, but everybody kept moving so it was all good).

PAX then ran back to the AO.

MARY: PAX alternated burpees/lateral hops in a 1:4 ratio ascending by 1 burpee and 4 lateral hops with each round (i.e., round 3 was 3 burpees and 12 lateral hops) until time ran out, which was 8/32 for the QIC.

CIRCLE OF TRUST: PAX did one minute of mindful breathing. The Sasquatch is one of the many CSAUP challenges PAX will see on the channel, and it’s the one that completely sold me on F3. Those who have done other CSAUPs, including the recent ARC and/or MABA challenges, know the sense of pride and accomplishment that comes with doing something like this and what it can do for you in the world outside F3. Look for these opportunities and commit yourself to doing one, and I guarantee you’ll come back for more.

.

AO: PatriotQIC: FIsh Fry
PAX: 11 Pax braved the hillacides-Lazlo, Coconuts, Jag, Sunshine, Bone, Undertow, Maguire, Petro, Cable Guy, Wedding Singer and YHC

Warm Up: SSH, Moroccan Night Clubs, Michael Phelps, Frankensteins, Willy Mays Hayes, Potato Pickers

The Thang: After the warm up, we moseyed over to drill hill where 8 cones were strategically placed. Much to everyone’s delight, we began a set of suicide drills of the following order:

Run down to the 8th cone, 10 derkins and then backward run to the top for 10 power squats. Down to the 7th cone for 10 derkins, backwards runs to the top and repeat until no cones were left to conquer.

Since folks were tired of running downhill, we decided to run uphill to the following exercises

Bear crawl one cone up and then crawl bear back
Sprint 2 cones up for 20 4 point hops and return
Sprint 3 cones up for 20 squat merkins and return
Sprint 4 cones up for 20 tuck drills
Sprint 5 cones up for 20 power jumps
Sprint 6 cones up for 10 ski abs
We concluded our playtime by sprinting up to the top of the hill stopping to pick up our cones along the way with a burpee and returned to Patriot.

Mary: Flutter Kicks, WWI’s, Pike Ups

COT: This week, YHC was reminded that this is the 30th anniversary of the ground invasion of Kuwait as part of Operation Desert Storm led by Gen. Norman Schwarpkof. One of his quotes was "You can’t help someone get up a hill without getting closer to the top yourself." In other words, supporting others in their success is a boon for both. Ecclesiates 4:12 says something similar: Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken. One of the principles of F3 is to pick up the six, always supporting your brother. We should do this in all of our other callings as well, supporting our work colleagues in their success, our families in achieving their dreams, and in general providing supportive strength where we can.

AO: FreeState
QIC: @Deagle
PAX: 5 – @Black Diamond, @CashOnly, Winston, @Horshack, @Deagle

Warm Up
· Side Straddle Hop (SSH) x 25 IC
· Imperial Walkers x 15 IC
· Cherry Pickers x 15 IC
· Mosey around the blacktop, karaoke on the sides
· Hill Billies x 15 IC
· Willy Mayes Haze x 15 IC
· Mountain Climbers x 15 IC
· Mosey around the blacktop, high knees on the sides
· Copperhead Squat (1-2-3 slow squats) x 15 IC
· Windmills x 15 IC
· Hairy Rockets x15 IC

The Thang:

• Mosey Down to the Playground of Pain
• Circuit Rounds (2): all exercises 45 seconds, 15 seconds to recover and get to the next
  • o Side Jumps
  • o Dips
  • o Bear Crawl around the playground
  • o Decline Merkins
  • o Plank
• Suicides at the tennis court between Circuit Rounds
• REPEATO: Second circuit round (same as above)
• Jacobs Ladder 1-2-3-2-1 Burpees before Mary

Mary:
· Reverse Crunches x 15 IC
· Crunches (10 standard + 10 side twists) x10 IC
· Dying Cockroach x 15 IC
· Travoltas x15 IC
· Outlaw x 20 IC
· Rosalitas x 15 IC + 10 flutters IC

AO: BulldogQIC: GigawattThe PAX: @Boone @Rikers @Refueler @Shute @Nolan @Bobcat @Bolt @Mittens @Brisket @Pre Welcome -@MaterWarmUp: Cherry Pickers IC, Hamstring cross stretch 20ct, MP’s IC, SSH IC, Cobra Kai / DwD 15ct, Calf Stretch 15ct
The Thang:
Part 1: Merkin Jax & Merkin Climbers
1:4 ratio – 1 Merkin: 4 Plank Jacks
5 x totally 5 Merkins: 20 Plank Jacks
Repeated but instead of Plank Jacks we did Mountain Climbers

Part 2: AMRAP Stations with Coupon Leads
Four stations, five minute rounds. Rotate on Coupon Station. (When PAX was finished at the coupon station they called rotate.
Rd1:
10 Mudder Bunnies
Merkins
Iron Mikes
LBC

Rd2:
20 Kettlebell swings
Dips
Sumo Squats
Flutter Kicks

Rd3:
10 Jump over burpees
Dive bombers
Reg. squats
Single Leg pickle pointers

Rd4: (Shorten this round for time, quick 2 minute rd)
5 Man Maker
Plank up/downs
Side lunges
Heels to heaven

Mary: forgo since she was worked in during the thangCOT: Word of wisdom. "Most people do not "Listen" with the intent to understand. Most people listen with the intent to reply. – Stephen Covey

I’ve found myself lately not "Listen" during conversations, either with my M, with other family members or with friends. I keep catching myself trying to "fix" their problems or one upping them or comparing stories, when what I should be doing is Listening. So plant that seed in the back of your mind, am I listening to understand?