Author: f3nano

AO: Horizon

QIC: Brown Bag

PAX: 3 Mile; Kodiak; Disco; Major Payne; Derail; Lightspeed; Mayberry

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

THE THANG:

Mosey to top of Minor Hill picking up the 6 with Al Gore and Planks. Once at the top, we performed the following 3x:Dip x15
Merkin x15
LBC x30

Mosey to Nottingham parking lot and perform the following 3x:
Diamond Dave Merkin x15
Alternating Shoulder Tap

(in cadence)

x10
American Hammer (in cadence) x10

Mosey back to front of Discovery School and perform the following 3x:
Dip x15

Derkin x15
Freddie Mercury (in cadence) x15

MARY: Mosey back to field.

CIRCLE OF TRUST: PAX did one minute of mindful breathing. Ash Wednesday and its heralding of the Lent season is a good time to think about one’s priorities and perspectives and whether there are things in one’s life he can do without, regardless of faith tradition.

AO: The Patriot

QIC: citrus

PAX: cable guy, citrus, elvis, fish fry, lazlo, mcguire, surely, undertow, wedding singer

WARMUP: SSH, Hillbillies, Cherry pickers, WMH, IBAC, Michael Phelps

THE THANG, Part 1
Each PAX picked a flight of stadium stairs in the stadium, ran up and down, and then completed burpees equal to whatever round they were on (ladder style). This continued until all PAX got to round 10, at which point they switched to body weight squats until everyone completed 10 full rounds.

THE THANG, Part 2PAX lined up on the goal line, and then performed the following (ladder!). We started each round together, but each round was OYO:
Run 10yds, 10 HR burpees, run back and SSH while waiting
Run 20yds, 20 dry docks,

run back

and SSH while waiting
Run 30yds, 30 Merkins,

run back

and SSH while waiting
Run 40yds, 40 squats,

run back

and shoulder taps while waiting
Run 50yds, 50 lunges IC,

run back

and shoulder taps while waiting
Run 60yds, 40 squats,

run back

and shoulder taps while waiting
Run 70yds, 30 Merkins,

run back

and SSH while waiting
Run 80yds, 20 dry docks,

run back

and SSH while waiting
Run 90yds, 10 HR burpees,

run back

and SSH while waiting
Sprint 100yds

THE THANG, Ladder Part 3
7 pyramid (ladder?) with Star Jacks and Joe Louis, 30 yard run

MARY: Flutter Kicks, Freddy Mercuries (courtesy Wedding Singer), Snow Devils (Maguire), and V-ups (Undertow) [YHC is pretty confident he has forgotten one PAX's contribution here. YHC is even more confident that he will remember who/what it was promptly upon hitting the "Send" button.]

COT: It’s Black History Month. We’re not nearly where we need to be as a society, and growth starts with learning. Dedicate 10, 25, or 45 minutes per day (or whatever you can spare) for the rest of the month to continue to learn about racial injustice. Here’s a resource that lays out a reading/learning plan based on how much time you can devote.

5 Strong at #FreeState for a Mardi Gras Day Massacre on the Escalator without any beads or doubloons to show for our efforts.

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

Warm Up-

· Side Straddle Hops-25 IC

· Chinooks-10 IC Each Way / Little & Wide

· Michael Phelps-15 IC

· Cherry Pickers-15 IC

· 3 Laps around blacktop-

· Alarm Clocks-10 IC

· Harry Rockettes-15 IC each side

· Willie Mays Hayes-15 each direction IC

· Windmills-15 IC

The Thang – grab a coupon!- Escalator (idea credit / blame to @Maj. Payne) with a lap after each-

· Burpees-5 IC

· Burpees-5 IC + Merkins-10 IC

· Burpees-5 IC + Merkins-10 IC + Coupon Curl-15 IC

· Burpees-5 IC + Merkins-10 IC + Coupon Curl-15 IC + Overhead Press-20 IC

· Burpees-5 IC + Merkins-10 IC + Coupon Curl-15 IC + Overhead Press-20 IC + Chest Press-25 IC

Double Count Cadence Final Set – Ouch!!!

· Burpees-5 IC + Merkins-10 (20) IC + Coupon Curl-15 (30) IC + Overhead Press-20 (40) IC + Chest Press-25 (50) IC + Mountain Climbers-30 (60) IC

Mary-

· Reverse Crunch-20 IC

· Windshield Wipers-15 IC

· Side Crunches-10 IC Each Side

· E2K-15 IC

· Leg Lifts-15 IC

COT:

· YHC shared thoughts about Mardi Gras & the Spirit of Reciprocity

· King Cake – whoever gets the plastic toy baby in their slice buys the next King Cake

· Community Gumbo – everyone brings a variety of foods and spices to be included in the gumbo

· Bead Culture during parades – exchanging beads in a spirit of abundance

· And stories about the Endymion parades that completed their routes at the Superdome in the mid-late 1990s staring Chuck Norris, David Schwimmer, KC & The Sunshine Band, and Kool & the Gang with lots of adult beverages and crawfish.

AO: The General

QIC: citrus

PAX: buggy, citrus, maj. payne, traveler, trolley

WARMUP: SSH, Hillbillies, Cherry pickers, WMH, Rockettes (in sync, natch)

THE THANG
3 stations, each with an assortments of cones labeled with exercises to complete, capped off with cone labeled with a traveling exercise. Each station was an 11 minute AMRAP, and each exercise was 20 reps unless otherwise specified.

Station 1
Calf raises
Burpees (10 reps)
Plank (30s)
Squats
Crab walk 30 yards

Station 2
Air presses
Monkey humpers (IC)
Mountain climbers (IC)
Merkins
Crawl bear 30 yards

Station 3
Toe Touch SSH (IC)
Shoulder taps (IC)
Lunges
Dry docks
Broad jump 30 yards

MARY: LBCs (x101)

COT: It’s Black History Month. We’re not nearly where we need to be as a society, and growth starts with learning. Dedicate 10, 25, or 45 minutes per day (or whatever you can spare) for the rest of the month to continue to learn about racial injustice. Here’s a resource that lays out a reading/learning plan based on how much time you can devote.

AO: Horizon

QIC: Mayberry

The PAX: 3Mile, Mayberry, Sunshine, Einstein, Magoo, Attaché, Disco, Bone, Graffiti.

WarmUp: SSHs, IBACs, CPs, WMHs, DDs, CKs

The Thang: The PAX teamed up to perform a series of Dora-esque exercises to eight classic songs from over the years while their partners made their way to the end of the field and back by either running, running backwards, doing karaoke, or skip jumping. Here’s the playlist:

Chumbawumba, “Tubthumping”: burpies

The Proclaimers, “500 Miles”: lunges

Outkast (Big Boi feat. Sleepy Brown), “The Way You Move”: big boi situps

Salt n’ Peppa, “Push It”: merkins of all types

The Monkees, “Hey Hey We’re the Monkees”: monkey humpers

DNCE, “Cake by the Ocean”: coupon curls

House of Pain, “Jump Around”: jump squats

Panic! At the Disco, “High Hopes”: coupon presses

Mary by Mayberry: We started out with a “Song of Fire,” wherein the PAX held the plank position and did shoulder taps throughout “Song 2” by Blur, pausing to leap into the air with every “Woo-Hoo!”; LBCs and flutter kicks to take us home.

COT: The songs we exercised to today were all essentially “One-Hit Wonders,” or songs that wormed their way into our ears for a month or two only to disappear into obscurity as we moved on to other things. Don’t let F3 be a One-Hit Wonder in your life, just a passing fad or phase you try out for a spell. Make goals and stick with them; make F3 a permanent part of your weekly routine.

Brandon D. Almond
Counsel
troutman pepper
Direct: 202.274.2864 | Mobile: 540.460.8324 | Internal: 12-2864
brandon.almond

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