Author: f3nano

AO: Patriot

QIC: Citrus

THE PAX: Cable Guy, Flipper, Lazlo, Maguire, Undertow, and Citrus.

THE WARMUP: 1 burpee, SSH, 2 burpees, Imperial walkers, 3 burpees, Cherry pickers, WMH, 4 burpees, scapular pushups, Michael Phelps (10 burpees total)

THE THANG:
The fourth “F” stands for “flexibility”. The high school football team had practice on most of the field, so we had to adapt on the fly.

PART 1: Roxanne by The Police – 1 burpee every time you hear Roxanne (27 burpees total)

PART 2: 5 stations with multiple exercise options at each, setup across the length of the goal line (including Coupon Swings, Atlas Press, Lunges, Planks, calf raises, mountain climbers, shoulder taps). The timer was station 0, consisting of 15 burpees for round 1, then 10 burpees rounds 2 and 3. The PAX farthest from the burpee station rifle carries their coupon (about 50 yards) to become the next timer (35 burpees total)

PART 3: 7s Pyramid of LBCs and Lunges with 30 yard run, with 2x burpees every time you hit the midway point in the run (12 times = 24 burpees)

BONUS PART 4: Lazlo pointed out that we were at 96 burpees, so post-photo we fell down and got up again 4 more times to hit 100 burpees on the nose. (4 burpees total)

MARY: Toy soldiers and Freddie Mercuries

COT: It’s MLK day. YHC encouraged everyone to spend some time today reflecting on why this day is important to so many people, especially after the events of 2020.

(not pictured – the extra 4 burpees performed by all PAX after this photo was taken)

AO: The Hornet’s Nest (Field Trip AO)

QIC: MicroChip

The PAX: Refueler, Bolt, Brisket, Dial-tone, Nolan, Mutumbo, Hoff, Shute

WU: Random warmup activities followed by a cross AO mosey to the hills! Primary hills were an ice sheet so we pulled an "OMAHA" to the bigger hills!

Thang 1: Deconstructed Burpees w/ incrementing count from 63-68:

• 63 Jump Squats
• RUN THE HILL
• 64 Merkins
• RUN THE HILL
• 65 Plank Jacks
• RUN THE HILL
• 66 Prisoner Squats
• RUN THE HILL
• 67 Superman’s
• RUN THE HILL
• 68 PLANK
• Finale: BURPEE UP THE HILL W/ LONG JUMP TILL TOP

Thang 2: The Hill

(Give 35-pound slam ball to HIM who finishes first for the next round)

• 3 Left side hill shuffles
• 3 Bernie Sanders
• 3 Right side hill shuffles
• 3 Bear Crawls

Music on Random played "Moby, Flowers" PAX Burpee through song and hold squat when not… 30 additional Burpees

Mary:

• 15 LBCs
• 20 Heel Tappers IC
• 20 Flutter Kicks IC
• 10 American hammers IC
• 10 Box Cutters IC
• 10 Chuck Norris Merkins

COT: The incrementing reps represent 1963-1968, major years of activism work!!! MLK Day Overview:

King was the chief spokesperson for nonviolent activism in the Civil Rights Movement, which successfully protested racial discrimination in federal and state law. The campaign for a federal holiday in King’s honor began soon after his assassination in 1968. President Ronald Reagan signed the holiday into law in 1983, and it was first observed three years later. At first, some states resisted observing the holiday as such, giving it alternative names or combining it with other holidays. It was officially observed in all 50 states for the first time in 2000.

How F3 falls into the mix: Pulled some quotes from brothers down in Greensboro presser. FELLOWSHIP!

F3 Greensboro men’s fitness group focused on more than just working out, having hard conversations about racial equality.

When the racial unrest happened this summer, this group of men from all different backgrounds saw an opportunity.

“We believe that started with conversations,” Phillips said. “We’re blessed in F3 Greensboro to look a lot like the community we represent. And we wanted to continue that momentum. So, we started with uncomfortable conversations, earnest and honest.”

“We sit down, and first we listen. Then we educate, understand, and support,” Ambler said. “It’s been life-changing just in a matter of months.”

Observations: Shout out to Shute for modifying where needed but doing the work with 35 lbs and a ruck pack on. Also, another shout out to Bolt for stretching it out and making it happen today after yesterday’s ruck around Burke Lake. Way to get after it HIMs!

AO: #FreeStateQIC: @Winston
PAX: 5 – @Magoo, @Deagle, @BlackDiamond, @Horshack, @Winston

Warm Up:
– SSH x 25 IC
– Windmills x 15 IC
– Cherry Pickers x 15 IC
– Hairy Rockettes x 15 IC
– El Capitan x 10 OYO

The Thang:
– 3 Mile Run
– Every two minutes: 10 descending rounds of Merkins and Lunge Steps (10-9-8-7-6-5-4-3-2-1)

Mary (@Magoo MaryQ – rotate around the PAX):
– @Magoo: Airplanes x 10 each foot IC x 2
– @Horshack: See Saws x 5 lean forward, squeeze in, push back IC
– @Deagle: Reverse Protractor (lift torso off ground) x 60 Seconds on Q’s count
– @BlackDiamond: TwistedHammers (one leg straight out front, the opposite knee twisted over straight leg) x 10 IC
– @Winston: Flutter x 20 IC

COT: @Wibston discussed the Story of Amy Purdy (https://amypurdy.com) a snowboarder and who lost her legs to Meningococcal Meningitis. Discussed intentionality and the ability of people to commit themselves to something seemingly impossible and achieve it.

AO: The Farm

QIC: Infinity

The PAX: Chile, Slash, Gekko, Running Man, and Dungeon Master.

WarmUp: Don Quixote, Cherry Pickers, Michael Phelps, Little Bitty Arm Circles w/raised leg, Flap Jacks, IT Band Stretches, and short mosey.

The Thang:

Strategy Game: divide up the PAX into two teams.

Each team will send one person to the middle of the field to select 1 of 10 exercises of various degrees of difficulty “out of a hat” and will decide for their team if they’re going to run to the 10yd line and do 10 reps, or go to 100yd line for 100 reps or go to the 40yd line for 40 reps, etc, basically trying to pick where the exercise falls into rank 1 through 10 of difficulty. You cannot repeat a yard line. First team who chooses the best order and finishes first wins the Beatdown Field Selection challenge.

Observations: YHC adopted this workout from one Jenner led at Sparta, dubbed “The Holy Grail” in reference to the scene from Indiana Jones and the Last Crusade. Grail Knight: “But choose wisely, for while the true Grail will bring you life, the false Grail will take it from you.” While one team beat the other, both put in a strong effort and finished all 550 reps of the workout.

CoT: From the latest F3 State of the Nation Email titled Freed to Lead in 2021:

“PAX, it’s time to crack open a can of CANDOR and dish out a hard truth the world around us lost sight of in 2020. Our days on the BIG BALL are numbered. That’s why HIMs don’t live by chance; we live by choice. We choose to down the DRP in hopes that our collective brotherhood might IMPACT our neighborhoods more than politics, prejudice, or any global pandemic.

“As we face whatever challenges lie ahead, let’s remember who we are. We are F3 NATION. There’s a reason we make our DOWNPAINMENTS in the GLOOM. We don’t need it sunny and warm for us to put in the work. We don’t need things to be perfect for us to be PURPOSEFUL. We are DISRUPTORS who have been FREED TO LEAD, and we resolve to be the change we want to see in 2021.

“GBA!”

AO: BRMS

QIC: MicroChip

The PAX: Refueler, Bolt, Brisket, Gigawatt

WU: Smurf Jacks, Phelps, Lunges, Shoulder Circles, Cobra Kai

Thang 1: Modified FAILURE TO LAUNCH

• Hold Al Gore while Q counts down from 10. At Lift-Off, explode into a LONG JUMP down parking lot, immediately returning to Al Gore upon landing. PAX made 8-9 reps before failure!

Thang 2:

Dynamic Burpee Pyramid w/ Laps!

• 10 Jump Squats
• 15 Chuck Norris Merkins
• 20 Mnt Climbers IC

Lap around track!

• 20 Jump Squats
• 15 Chuck Norris Merkins
• 10 Mnt Climbers IC

Lap around track!

Rinse and Repeat w/ star jacks, superman’s and plank jacks (4 laps total)

Mary: Combination Holy Grail and Let the Cards Decide (10x)

• PAX member pick rep count (15-25) w/out reuse
• Q will flip over a random card from shuffled deck as designated activity
• Repeat 10 times until rep count exhausted

Mixed in balls to the wall holds (40 & 20 seconds) as intermission and closing!

30 x Burpees to wrap up!

COT: Quote: We Fall. We Break. We Fail. But then, We Rise. We Heal. We Overcome.

Observations: Firstly, The failure to launch is definitely here to stay. Secondly, Monty Python and the Holy Grail quotes are always welcome especially when talking about the holy hand grenade of antioch. Final observation is the PAX chose wisely during Holy Grail but ultimately paid up with x30 extra Burpees to wrap up the morning.