Author: f3nano

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BEARLY MADE IT

AO: Olympus

QIC: Gadget

The PAX: Pop-Fly; Dunder; Zeus.

WarmUp: Michael Phelps; Windmills; Cherry Pickers, Air Squats, Downward Dog/Cobra Kai

The Thang: Modified Bear Walk 1-2-3
The Pax lined up at the end zone and teamed up for 100 merkins, 200 LBCs, and 300 Air Squats as a team. Partners split the time between 1-2-3s and bear crawls to/from the 10yrd line.
Session II: Same format, but partners split the time between running to/from 100yrds while doing 100 Glees, 200 Shoulder Presses, and 300 Freddy Mercuries.

Mary: BBCs, Peter Parkers, Ins & Outs, and Goof Balls.

COT: It is easy to hear the doom & gloom, but remind yourself of the blessings surrounding you. Closing prayer for F3, its men, their families and communities, and our nation.

Announcements: Saturday 2/6/21 ARC Ruck Challenge; 4/17/21 Dad’s Camp near Front Royal.

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Groundhog Day at the Farm

AO: The Farm

QIC: Infinity

The PAX: Chile and Running Man

WarmUp: SSHs IC, Air Squats, Michael Phelps, Mountain Climbers, Merkins, Don Quixote, Cherry Pickers, and Willy Mays Hayes.

The Thang:

Tuesday this week was Groundhog Day. To commemorate this day (and the classic 1993 film of the same name), the PAX performed the following (credit to Lucius for much of this workout)
:

– Burpees to “I Got You Babe” by Sonny & Cher. Pax performed a burpee each time Sonny or Cher sang the words “I got you… .” Air squats between burpees.

– 24 Mountain Climbers (IC), 24 Alternating Shoulder Taps (IC), 30sec Jog in Place, 24 Bench Jumps, 24 Lunge Steps, 24 Calf Raises (IC).

– Burpees to “I Got You Babe” by Sonny & Cher. Pax performed a burpee each time Sonny or Cher sang the words “I got you… .” Al Gore hold or air squats between burpees.

– PAX performed 12 Mountain Climbers, 12 Alternating Shoulder Taps (IC), 24 Bench Jumps, 24 Lunge Steps; 24 Calf Raises (IC).

– Burpees to “I Got You Babe” by Sonny & Cher. Pax performed a burpee each time Sonny or Cher sang the words “I got you… .” Air Press between burpees.

– PAX performed 30sec jog in place, 12 Carolina Dry Docks, 12 Air presses (IC), 12 Merkins, and 12 Bench Jumps.

– Burpees to “I Got You Babe” by Sonny & Cher. PAX performed a merkin each time Sonny or Cher sang the words “I got you… .” Air squats between burpees.

Observations: Snow covered the field, and the gate was locked, barring our entrance. There was hard snow and ice covering most of the AO, but we got in a good workout under the picnic shelter, which was mostly free of snow and ice. The goal of the workout was to get the PAX to hate “I Got You Babe” as much as Bill Murray’s character grew to hate it, but afterward Chile said he still likes the song—just not burpees! Nevertheless, all PAX finished this workout like champs.

Mary: Superman holds, V-Ups, Elbow Plank hold, Russian Twist, and Side plank holds.

CoT:

“You can’t go back and change the beginning, but you can start where you are and change the ending.” — C.S. Lewis

Running Man shared the following Chinese proverb: “The best time to plant a tree was 20 years ago. The second best time is now.”

We can’t go back and change the past, but we can change the future. It is our daily decisions to do what is right that will make the difference.

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Well … it’s Groundhog Day … Again

AO: The Patriot

QIC: Lucius

THE PAX:
Cable Guy; Choo Choo; Citrus; Fish Fry; Lazlo; Shirley; Spokes; Undertow; Wedding Singer

THE WARM UP:
SSH; LBAC; Rockettes; Downward Dog; Cobra;

THE THANG:
To celebrate Groundhog Day (and the classic 1993 film of the same name), the PAX performed the following:

– Burpees to “I’ve got you, babe.” Pax performed a burpee each time Sonny or Cher sang the words “I’ve got … .” BWS between burpees.
– Mosey around field, stopping to perform 24x Alternating Shoulder Taps (IC), 24x Tempo Merkins, 24x Merkins; 24x BWS (IC); 24x Lunge Steps; 24x Calf Raises.

– Burpees to “I’ve got you, babe.” Pax performed a burpee each time Sonny or Cher sang the words “I’ve got … .” BWS between burpees.

– PAX performed 12x Alternating Shoulder Taps (IC), 12x Tempo Merkins, 12x Merkins; 12x BWS (IC); 24x Lunge Steps; 24x Calf Raises.

– Burpees to “I’ve got you, babe.” Pax performed a burpee each time Sonny or Cher sang the words “I’ve got … .” Air Press between burpees.

– PAX performed 12x Carolina Dry Docks, 12x Air presses (IC), 12x Merkins; 12x BWS (IC); 24x Lunge Steps; 24x Calf Raises.

– Burpees to “I’ve got you, babe.” Pax performed a burpee each time Sonny or Cher sang the words “I’ve got … .” Air Press, BWS, or Overhead Clap between burpees.

THE MARY:
24x Flutter Kicks (IC); 12x Toy soldiers (IC); 12x J.Los; 12x plank Jacks (IC)

THE COT:

Groundhog Day–which featured Bill Murray’s character repeatedly reliving the same day–seems a movie for our times. Like Murray’s character, PAX inn quarantine face limits on our daily experiences, what we do, and with whom we interact. Last March, many, like Murray’s character, attempted self-improvement–learning new skills, spending time differently, and modifying routines. Nearly one year in, some of this effort has subsided (at least for YHC). As we enter quarantine 2.0, consider what half-done self-improvement projects you should resume and what you should add.

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Weighted Wednesday

AO: LoCo Bulldog

QIC: Shute

The PAX: @Rickers, @Mutumbo, @Pre, @Gigawatt, @Nolan, @Bobcat, @Bolt, @Boone, @Brisket braved the wind and snow to participate in a full body beat down.

WarmUp: SSH, Michael Phelps, Arm Circles, Cherry Pickers, DD, Cobra Kai

The Thang: Partner up for a down and back mosey. 2 Reps each, 1 person does AMRAP of exercise, other person moseys down and back, plank it out when done each exercise. About a 20 second break between exercises. Exercises:

  • Man Maker Burpees
  • Overhead hold
  • Curl and Press
  • Windshield Wipers
  • Kettle Swings
  • Shrugs
  • Squat and Press
  • HIM Choice

Mary: Coupon American Hammer, BBS

COT: From the 2009 book Raising A Modern-Day Joseph, Larry Fowler poses the question, “Take a typical seventeen-year-old from your church, and plant him right in the middle of a godless, pagan, hedonistic culture. Separate him from his family. Strip him of his spiritual support system. Fire several dozen rounds of alluring temptations at him. Treat him unfairly again and again. Then feed his ego with promotions and success. How confident are you that your seventeen-year-old would continually demonstrate that he knows, loves, and serves God through all that?” Something to think about.