Author: f3nano

AO: Olympus

QIC: CableGuy
The PAX: Ashe, Citrus, Hawkeye, Hightower, Jag, Phish, Pop Fly, Rambler, Ready Mix, Slider, Snooze, Southpaw, Vespa, Wham-O, Yardsale, Ynab, Zeus
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker
The Thang (credit Lazlo): Pax split into two teams for separation and Burpee control and ran the length of the field ten times for 100 reps of ten exercises: Body Weight Squat, American Hammer (2-count), Merkins, Monkey humpers, Flutter Kick (three count), Side Straddle Hop (three count), Lunge (single count each leg), Overhead claps (single count), Supermans. For Burpees (final round) the teams exchanged sets of 10 en route to 100. We then moseyed about the campus circling up for 10 Alternating Shoulder Taps/10 Mountain Climbers x4, then a five-rep Merkin ring of fire.
Mary: Freddy Mercury, Toy Soldier, LBC, The Hightower

COT: Thinking of Dwight Eisenhower, who as president through the McCarthy era along with other challenges that echo today foresaw/forewarned of our current polarization. He said: “The middle of the road is all of the usable surface. The extremes, right and left, are in the gutters.” The usable surface is where the work gets done – it’s really the only way we can work. As a leader, finding common ground with those around you is essential to productivity.

Presidents Day Q

Sparta, Feb 12, 2021

QIC: HT

PAX: Ashe, Yardsale, Derecho, El Niño, PopFly, Nano, Gadget, Zeus,

Warm up:

Fellowship jog, 2 laps around freshly snow covered track.

Theme: Presidents’ Day selected in Feb in honor of our 1 president Washington, his Bday Feb 22

46 presidents

19 presidents served more than 1 term

8 presidents died while in office: Harrison, Taylor,Lincoln, Garfield, McKinley, Harding, Roosevelt, Kennedy

15 Were VP’s before becoming President

The Thang:

8 Rounds:

46 Air Squats

19 Merkins

15 burpees

Each PAX led different round.

Ran out of Time for Mary

Group stayed behind to knock out Monthly Challenge ab of the day.

CoT:

Gratitude. Thankful to parents, grandparents, siblings whoever help us get to where we are today. Think of our lives with out there guidance and support. Be very grateful for those that have helped each of us. How can we pay that forward?

AO: The Farm

QIC: Infinity

The PAX: Gekko and Running Man

WarmUp: Air Squats, Don Quixote, Michael Phelps, and Cherry Pickers.

The Thang: Rocky Balboa workouts done to music from the first four Rocky movies:

Rocky I

1. 400m Run w/weight (water bottles in each hand)

2. 20 Shadow Speed Bag punches IC

3. 10 Typewriter Merkins (1-arm Push-ups)

4. 20 BBS with twist/punch at top w/weight

5. 10 Clapping Merkins

6. 20 Jab-Jab-Cross Punches w/weight

Rocky II

1. Suicide Sprints

2. 10 Typewriter Merkins (1-arm Push-ups)

3. 20 Coupon Block Swings (Chopping Wood)

4. 10 Pull-ups

5. 20 BBS with twist/punch at top w/weight

6. 20 Shadow Speed Bag punches IC

7. 20 Jab-Jab-Cross Punches w/weight

8. 12 American Hammers

9. 20 Lateral and Front Combo Raises IC

10. 20m Walking Lunges

11. 20m Bear Crawls

12. 10 Shadow Jump Ropes w/weight IC

Rocky III

1. Suicide Sprints

2. 20 Jab-Jab-Cross Punches w/weight

3. Apollo Creed Footwork drills

4. More Suicide Sprints

5. 20 Shadow Speed Bag punches IC

6. 15 Swimmers IC

7. 20 Jab-Jab-Cross Punches w/weight

8. 10 Shadow Jump Ropes w/weight IC

Rocky IV

1. 20m Walking Lunge out and 20m Bear Crawls back (Running: up a snow-covered mountain)

2. 20 Shadow Speed Bag punches IC

3. 20 Crossover Punches (Sawing wood)

4. 15 Weighted American Hammers (Lateral medicine ball throw)

5. 20m Bear Crawl out and 20m Standing Long Jumps back (Weighted sled pull)

6. 10 Wide-grip pullups

Mary: V-ups and BBS with twist/ punch at top w/weight.

Observations: This was a non-stop beat down, but we put in a solid performance. YHC ran out of breath during the footwork drills. There were more exercises from Rocky IV, but we ran out of time.

CoT: “Going in one more round when you don’t think you can. That’s what makes all the difference in your life.” – Rocky Balboa

“Every champion was once a contender who refused to give up.” – Rocky Balboa

AO: #freestate
QIC: @Deagle
PAX: 4 – @BlackDiamond, @Winston, @Deagle, @Horshack

Warm Up

• Side Straddle Hop (SSH) x 25 IC
• Hillbilly x 15 IC
• Mountain Climbers x 15 IC
• Mosey around the blacktop x2 knee up/Ass kickers on the sides
• Air Pushes x 20 IC
• Michael Phelps x15 IC
• Frankenstein x 10 each side
• Mosey around the blacktop carioca on the sides
• Cherry Pickers x 15 IC
• Windmills x 15 IC

The Thang:

• B – Burpees x 10 IC
• L – LBCs x 20 IC
• A – Alligator Merkin x 20 single counts
• C – Carolina Dry Docks x 15 IC
• K – Knerkin (merkins on knuckles) x 15 IC (Mosey around the blacktop)
• H – Happy Jacks (5 SSH followed by 2 jump squats) x 4 IC
• I – Inclined Merkins x 15 IC
• S – Squats x 15 IC
• T – Travoltas x 10 each side IC
• O – Outlaws x 10 each side IC
• R – Rosalita’s x 15 IC
• Y – Yoke Walk (circle)Mosey around the blacktop
• M – Monkey Humpers x 15 IC
• O – One Calls x 10 IC
• N – Not-So Lazy Boys 30 seconds
• T – Tony Hawk Burpee x 10 OYO
• H – Hairy Rockettes x 10 IC

Mary:

• Dying Cockroach x 20 IC
• Reverse Crunch x 20 IC
• Plank-o-rama x 10 each position IC
• Flutters x 20 IC
• Dolly x 15 IC
• Protractor + 10 Freddie Mercury IC

COT:

• The celebration of Black History Month was created in 1926 by Carter G. Woodson, a noted African American historian, scholar, educator and publisher.
• It became a month-long celebration in 1976.
• The month of February was chosen to coincide with the birthdays of Frederick Douglass and Abraham Lincoln.

AO: Olympus

QIC: Gadget

PAX: Obadiah, Derecho, Hightower, Pop Fly, El Nino

WarmUp: SSHs, Merkins, Air Squats, Good Mornings, Down Dog, Cobra Kai

The Thang:

The PAX paid homage to the story of Joshua bringing down the Walls of Jericho (with coupons). Seven exercises, seven reps each, running around the school (later modified to the parking lot for time). Exercises: Merkins, CPRs, Goblet Squat, Shoulder Press, Ins/Outs (Zeus’ Special), Lunges, Lion King. Ran for a grand total of about 1.9 mi.

Mary: Rocky Sit Ups, Flutter Kicks, 6 inches onstop while being serenaded with "High Enough" by Damn Yankees, then LBCs for good measure.

COT: Leadership involves practice, getting out of your comfort zone and building up from there. Obadaiah offered a strong prayer for F3 men to be positive forces throughout this great land of ours.

Announcements: The 2021 Abominable Ruck Challenge was a hoot and our backs have stopped hollering. Dads Camp on 4/17, more info in the dadscamp channel. El Nino Wants You to join him in taking on The David Goggins on March 5, check mumblechatter channel for details.