Author: f3nano

AO: #FreeState

QIC: @Horshack

PAX: 5 – @Magoo, @BlackDiamond, @Winston, @CashOnly, @Horshack

Warm Up

• SSH x 25 IC
• Imperial Walkers x 15 IC
• Carolina Dry Docks x 10 IC
• Cherry Pickers x 15 IC
• 3 Laps around the blacktop – Karaoke / High Knees / Spints on long sides.
• Arm Circles x 10 small / 10 wide – forward then backward IC
• Michael Phelps x 15 IC
• Windmills x 15 IC

The Thang – Coupon-orama

• Circle Up with your Coupon – Half PAX on Legs; Half on Arms – AMRAP 45 seconds and 20 seconds to recover, 2 Rounds OYO
  • Arms: Coupon Curls, Upward Press (, Upright Rows
  • Legs: Jump overs Coupon, Deep Squats holding Coupon, Step ups
• Coupon Supervisor (Rotating) – non supervisors take an initial lap around the blacktop
  • @Horshack – Bench Press (200)
  • @Magoo – Squats (250)
  • @CashOnly – Blockies (120)
  • @BlackDiamond – Lunges (150)
  • @Winstob – Upward Press (300)

Mary (Dealer’s Choice):

• @Horshack: 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
• @Magoo: Free Birds (on hands and knees – stretch out one arm out and opposite leg) x 25 each arm/leg
• @CashOnly: Dying Cockroach x 20 IC
• @BlackDiamond: Protractor for 60 seconds
• @Winston: Rodeo Flutters (Mini-Outlaws followed by Flutters) – 2 sets: 10 Rodeos clockwise, 10 flutters, 10 Rodeos counterclockwise, 10 Flutters

COT:

• Q-Source: Foundation #5 – Preparedness.
• Has 4 Quadrants (Q1, Q2, Q3, and Q4):

1. Get Right: A daily commitment to accelerate fitness, fellowship, and faith
2. Live Right: Purposeful contact with others leading to group advantage
3. Lead Right: Honing the virtuous leadership skills for healthy communities and effective organizations
4. Leave Right: Build a legacy with disruptive leadership toward group impact

• Each Quadrant has “Q Points” which is a simple call to a difficult action

Backblast Jan 23: HITT DAY!
AO: LoCo Bulldog

QIC: @Gigawatt

The PAX: @MicroChip @Mutumbo @Hoff @Brisket
5 Strong at the frozen Bulldog pavilion.

WarmUp: SSH, MP’s, Plank Jacks in Cadence, Mountain Climbers in Cadence, Arm Circles in Cadence, Side lunges in Cadence, finished with Merkins.

The Thang: HITT Core & Cardio.
30 seconds on, 10 seconds off. Split PAX into two groups. Swap exercises on the 10 second off.
Round 1 completed 3x
Plank up/downs & Side Shuffle Shuttle Run
Round 2 completed 3x
Plank w/ side to side Jumps & Supermans
Round 3 completed 3x
Flutter Kicks & High Knees

Part 2: Legs of Fire.
30 seconds on 10 seconds off.
Squats, Squat Jumps, Lunges, Lunge Jumps, Side Lunge with coupon, Sumo Squats with Coupon, Pickle Pointers with Coupon, Single leg Pickle Pointer with coupon,(Alternate leg every two), Bulgarian Split Squats on the coupon, Calf raises off the coupon, Man Maker Burpees and Finished with two rounds of Sally’s. Round 1, Squats. Round 2 St. Louis Burpees.

Part 3: Upper Body Beat down to replace MARY
Tricep Side Pushes to failure, Dips off coupons, Coupon Front Raises, Single arm bent over rows with coupon, Slow count merkins in cadence, and finished with 3 rounds of Balls to the walls, first a 10sec hold, then a 20sec hold and last round was max out, hold as long as you could. @MicroChip Won!

COT: What is your inspiration? Mine has become the PAX! Nothing has motivated me more than the PAX. It takes a lot to roll out of the Fartsack at the crack of dawn and walkout into sub freezing temps. But knowing that there is a PAX waiting and sometimes relying on you changes the game. Life Changing!

AO: Horizon

QIC: Lazlo

The PAX: Einstein, 3 Mile, Sticks, Kodiak, Maj Payne, Brown Bag

Warmup: SSH, Imperial Walkers, M Phelps, cherry pickers

The PAX took a brief tour of north Arlington this morning to get some fresh air, the sweet smell of natural gas, and do a Q-bomb of the Patriot. Good times.

The Thang: PAX ran for 1:30 intervals, broken up by exercises, adding a new exercise at each stop. The exercises were:
-5 burpees
-10 flutter kicks
-9 plank jacks IC
-8 dry docks
-7 1 1/2 bottom-out squats
-6 curb dips
-5 burpees
-4 commandos
-3 BW squats

Throwing in a 5-burpee stop towards the end when we didn’t have a good place to stop and we’re running out of time, it came out to be a 60-burpee beat down.

Mary: American twist, shoulder taps

COT: a call to unity through community action and building our F3 brotherhood

AO: The Farm

QIC: Infinity

The PAX: Chile, Running Man, Dungeon Master, and Jag.

WarmUp: Air Squats, Michael Phelps, Cherry Pickers, Rockettes, Merkins, and short mosey.

The Thang:

Line up the PAX side by side (separated 8ft apart) on one end of a 120-yard soccer field. We traveled across the field with different exercises and a presidential trivia question at each interval.

Inch Worm Crawl to 2nd line

1. 20 Sumo Squats IC, trivia question (see below)

Bear Crawl to 2nd line

2. 30 Big Boi Sit-Ups, trivia question (see below)

Bear crawl to 2nd line

3. 15 HRR Merkins, trivia question (see below)

Standing Long Jumps to next line

4. 30 sec Plank Hold, trivia question (see below)

Crab Walk to fourth line (crossing mid-field)

5. 10 Nolan Ryans each side, trivia question (see below)

Standing Long Jumps to next line

6. Al Gore Hold, trivia question (see below)

Bear crawl to next line

7. 20 Sumo Squats IC, trivia question (see below)

Inch Worm Crawl to Goal line

Walking Lunges back out to 2nd white line

8. 10 Bonnie Blairs IC, trivia question (see below)

Reverse Walking Lunges to white line

9. 20 Flutter Kicks IC, trivia question (see below)

Frankensteins to 2nd line

10. 10 Flap Jacks IC, trivia question (see below)

Crawl Bear to 2nd line

11. 10 Cup Checks IC, trivia question (see below)

Low Crawl to Goal Line

Trivia Questions:

1. What kind of animal did Bill Clinton have while in office?

A cat named Socks.

2. Who was the first Catholic to be Vice President?

Joe Biden.

3. Who was the first Catholic to be President?

John F. Kennedy.

4. Who was the first president to live in the White House?

John Adams

5. Who was the only president to serve more than two term in office?

Franklin D. Roosevelt

6. How many presidents have there been?

46, including Joe Biden

7. Which president decided to use atomic weapons on Japan during WWII?

Harry S Truman

8. Who was the first president to ask Congress to declare war and who was it against?

James Madison, Great Britain

9. Which governor was shot and paralyzed while campaigning for president?

George Wallace

10. Why do we call it Al Gore?

Because of his movie “An Inconvenient Truth”

11. Why do we call it “Six Minutes of Mary?”

Reference to a comedic line in the movie “There’s Something About Mary”

12. What do the three F’s in F3 stand for?

Fitness, Fellowship, and Faith

Mary: 20 Dying Cockroach IC, 10 Side Crunches IC, 20 Box Cutters IC

Announcements: We are looking into adopting a street as a potential service project. If anyone has any thoughts or other ideas, let us know.

CoT: Beware of hype over national politics as perpetuated by the media. Two weeks ago, we saw how some became radicalized by national politics to the point of violence and unlawful conduct. Those are the true zombies. Instead, let us work on things we can control: our character and our inner peace. Instead of getting into the hype of national politics, engage more at the local level where decisions actually affect your day-to-day life. Engage more with your community. Serve. Make a difference. Adopt a road.

AO: Sparta

QIC: El Niño / Co-Q: Gadget

PAX: Obadiah, Derecho, Hightower, Zeus, Roddick, Nano

WarmUp: SSHs, Michael Phelps, Arm Circles, Merkins, Air Squats, Willy Mace Hays, Down Dog, Cobra Kai

The Thang:

The PAX circled up at the end zone for Merkins to the rhythm of “Bring Sally Up”, holding plank between Sallys.

100 yards run at 70%, 10 burpees IC, ran back 100 yards at 70%, did 10 burpees IC

Circled up at the end zone for Alternating Lunges during the Ghostbuster song, a burpee with every “ghostbusters!” and a reverse burpee with every “Ain’t afraid of no ghosts.”

100 yards run at 70%, 10 burpees IC, ran back 100 yards at 70%, 10 burpees IC

Circled up at the end zone for Air Squats during the song “Feel the Moment”, Mt. Climbers when Christina Aguilera sings, a burpee for every “moment.”

100 yards run at 70%, 10 burpees IC, ran back 100 yards at 70%, 10 burpees IC

Circled up at the end zone to hold a plank during the Ice Ice, Baby song, shoulder taps with every “ice”, and squat thrusts at every “baby.”

100 yards run at 70%, 10 burpees IC, ran back 100 yards at 90-95%, 10 burpees IC

Mary: LBCs, Flutter Kicks, Bissyous, Pickle Pounders, Penguins.

COT: Triage among urgent decisions to avoid inaction by overthinking. Take advantage of every mundane situation in our daily lives to practice kindness and tolerance in the hopes it will engender more of it from others and across our country. Prayed for F3, the strong men that build and sustain it, and for our families and communities.

Announcements: Two weeks out to the 2021 Abominable Ruck Challenge on February 6. More info in the mother-ruck-ing channel. The PAX is giddy with excitement. Out.