Author: f3nano

AO: Patriot

QIC: Lazlo

The PAX: @Lucius, @elvis, @cableguy, @undertow, @weddingsinger, @fishfry, @jag, @deflator, @flipper, @slapshot, @sunshine, and welcome FNG Kotter

Remember Field Day? What I remember is a bunch of nonsensical, made-up games that was somehow the best day of the year. Mainly because it was a day to get out of school and do something different. So that’s what we did today.

WarmUp: SSH, imperial walkers, Moroccan nightclubs, downward dog, merkins, one-legged mountain climbers, cherry pickers

The Thang:
Game 1: PAX paired into teams for a 200 yard race. To advance down the field the PAX 1 would throw the ball down the field to PAX 2 and run ahead to catch it. PAX 2 had to complete 3 burpees before throwing to PAX 1. Then repeat. If dropped, both PAX did burpees and moved back 10 yards.

Game 2: Similar to game 1. But 100 yards long, and replace running with a bear crawl.

Game 3: we won’t speak about game 3. Sometimes you have to modify as necessary.

Game 4: PAX split into 2 teams in the corners of the end zone. Cones and balls of various sorts were placed at the 10, 20, 30, and 40 yards lined. To retrieve a ball or cone, PAX had to complete 10 burpees, 20 sit ups, 30 Bonnie Blair’s, or 40 merkins, respectively. Most cones/balls wins.

And Game 5: keeping teams 1 vs 2, pax were split into a grid and required to stay in their box, for a round of bear/crab soccer, alternating between bear and crab for each score. To keep it lively, 2 or 3 balls were in play at a time.

Mary: penguin crunches, American hammers, WW2s, toy soldiers

COT: there’s been a lot of nonsense this week, so we added a little nonsense of our own. But with a healthy reminder of what F3 means, and not forgetting that we are leaders and need to be good role models for our kids and our community.

AO: #Olympus

QIC: @Nano

The PAX: Hightower, Yardsale, Wham-O, Choo Choo, Zeus, Monk, Vespa, Big Kahuna, Phish, Roddick, Pop Fly, and Rambler

WarmUp: Side Straddle Hop, Windmills, Willy Mayes Haze, Good Mornings, Downward Dogs

The Thang: To keep up with the Make America Burpee Again Challenge, the PAX lined up on the goal line for one burpee per yard. Every minute on the minute for 10 minutes we would burpee for ten yards and rest until the next minute began. It was tough be everyone made it to the end.

On to F3 Monopoly:

The board:The board consisted of 20 cones in a square surrounding the center circle of the football field. Each cone had a different property, railroad, or core utility. They were broken down as follows:

• Railroads

1. Burke Railroad

• 25 Burpees to Own
• 50 Burpees if Owned

Braddock Railroad

• 25 Burpees to Own
• 50 Burpees if Owned

Springfield Railroad

• 25 Burpees to Own
• 50 Burpees if Owned

Alexandria Railroad

• 25 Burpees to Own
• 50 Burpees if Owned

Core Utilities (Cannot be owned)

1. 100 Freddie Mercuries IC
2. 100 Big Boi Sit-ups HC
3. 100 Flutter Kicks IC
4. 100 Little Baby Crunches IC

Blue Properties

1. Shipplet Blvd

• 100 Side Straddle Hop IC to Own
• Rent (If Owned) 150
• Rent (1 House) 250

Old Keen Mill Rd

• 75 Windmills IC to Own
• Rent (If Owned) 150
• Rent (1 House) 200

Lee Chapel Rd

• 125 Shoulder Press to Own
• Rent (If Owned) 75
• Rent (1 House) 250

Red Properties

1. Sydenstricker Rd

• 200 Air Squats HC to Own
• Rent (If Owned) 250
• Rent (1 House) 300

Etta Dr

• 50 Bonnie Blaires IC to Own
• Rent (If Owned) 75
• Rent (1 House) 125

Nanlee Dr

• 100 Lunges HC to Own
• Rent (If Owned) 150
• Rent (1 House) 200

Yellow Properties

1. Lake Braddock Dr

• 80 yd Bear Crawl to Own
• Rent (If Owned) 120 yd
• Rent (1 House) 200 yd

Mt. Lookout Ct

• 80 yd Crab Walk to Own
• Rent (If Owned) 120 yd
• Rent (1 House) 200 yd

Dunleigh Dr

• 120 Calf Raises to Own
• Rent (If Owned) 120
• Rent (1 House) 200

Green Properties

1. Rolling Rd

• 100 Hand Release Merkins HC to Own
• Rent (If Owned) 120
• Rent (1 House) 200

Tuttle Rd

• 80 yd Inch Worm to Own
• Rent (If Owned) 120 yd
• Rent (1 House) 200 yd

Braddock Rd

• 400 Yard Spring to Own
• Rent (If Owned) 600 yd
• Rent (1 House) 1600 yd

Game Play:

• Teams were selected with the goal of having about 4 on each team.
  • Each team is given one die.
  • Each team is given 12 game pieces.
  • Each team is given 1 house piece.
• Each team starts at a different corner and they have their own die.
• At the same time, a member from each team rolls the die and the game begins.
• If they land on a property that is not owned:
  • The team can buy it (see below).
  • The team can choose not to purchase it and roll again.
  • For “Core Utilities” these can’t be owned, but you must still pay the price.
• To own a property, the team COLLECTIVELY, must do the exercises listed on the property.
  • Once completed, they place one of their game pieces into the cone to claim it.
  • If they own all three properties of the same color, they automatically get to put one house down.
  • Railroads can be owned, but they can’t have a house.
• If a property is owned:
  • If you own it, you just roll again.
  • If you don’t own it, pay the “If Owned” rent.
  • If you don’t own it and it has a house, pay the “1 House” rent.
• There is no money in the game, instead, time is money!

All of the teams made it around the board multiple times, no houses were placed, but on the 3rd and 4th time around, most of the properties were owned so the numbers of exercises really started to rise!

Mary: We had about 5 minutes for some core which included LBCs, mountain climbers, and pickle pounders, to name a few.

COT: In Gary Keller’s book “The One Thing” it describes the two different ways we can approach the day. The first is the Entrepreneurial approach were we take on the tasks in the day naturally as they arise. This is comfortable as we know how to accomplish them, we can do them right away, and we productive because we are taking action. More over, we could be very skilled in these actives meaning we are doing the work at a very high level. However, as he notes in his book, are you doing things the best you can perform them, or the best they can be performed? If your task for the day is to chop wood, should you be saying “where’s my axe?” or “how can I get my hands on a chainsaw?” Finding the chainsaw, doing it the best way it can be done, is the Purposeful approach. It forces us to go beyond our current capabilities and find new methods or models to get things done. This often means we will feel unnatural and uncertain, forcing us outside our comfort zone. In the end however, this is the approach that leads us down the path of true mastery and helps us to achieve much much more. So, what activities are you bringing your hatchet to when you should be finding your chainsaw?

AO: FreeState

QIC: Horshack

PAX – 5: Magoo, CashOnly, Winston, Deagle, Horshack

Warm Up

· Side Straddle Hops x 25 IC

· Willie Mays Hayes x 15 IC

· 2 laps around blacktop (karaoke)

· Alarm Clock x 10 OYO

· Hill Billies x 15 IC

· 2 laps around blacktop (high knees)

· Chinooks x 10 IC each way

· Michael Phelps x 15 IC

· Rotten Cherry Pickers x 10 IC

· Stretching – 90 seconds OYO

The Thang

· Playground of Pain (round one) 45 seconds on /15 to transition and recover

o Dips

o Bonnie Blairs

o Chin Ups (facing palm – assisted)

o Box Jumps

o See Saw Plank

· Dora 3 – 2 – 1 (two groups x 1 lap around the field)

o 300 Heel Touch Squats

o 200 Incline Merkins

o 100 Balls to the Wall

Mary

· Knee Forward Plank – Alternating knees

· Reverse Crunches x 20 IC

· See-Saws (on elbows) 10/10/10

· Plank Jacks x 15 IC

· Protractor 60 sec

· Flutter x 20 IC

COT: Q-Source (F2 – Language)

· Effective groups have a unique language that distinguishes their purpose and activities from the common culture.

· Culture has a way of changing the meaning of words overtime. Dredd says culture “denatures” the meaning of words, which means “to take away or alter the natural qualities of”

· For F3 – that’s the Lexicon and Exicon.

· Everywhere you go in F3 Nation, the language is used fairly consistently.

· A group having its own language also may have the side effect of keeping it exclusive to others which is not the intent of F3.

AO: The BulldogQIC: GigawattThe PAX: @mutumbo @Brisket @Bobcat @microchip @gigawattWarmUp: SSH, Arm Circles, Plank w/ rotations, Lying Quad Stretch, Front lunge w/ rotation stretch, Side Bends, and of course BurpeesThe Thang: "Bodies on the Floor" 3 sets of a "High Gear" workout. Back to back exercises with no breaks until completion of all 9 exercises;10 SSH (in cadence) , 5 Burpees, 10 SSH (in cadence)
10 shoulder taps (in cadence), 5 Burpees, 10 shoulder taps (in cadence)
10 Up/ down planks (in cadence), 5 Burpees,

10 Up/ down planks (in cadence)

Intro to new exercises; 10 Dive bombers, 10 Single arm Tricep pushes (both arms), BTTW "Ball to the wall", 10 Back lifts, 10 Levitation squats (lunges), 10 Kick through burpees.

Finish with a small PAX competition. Split into two PAX. One HIM for each team sprints to a bucket filled with tennis balls with exercises on them. Grab one and return to your PAX. Complete the exercise. Rinse and repeat with a new HIM from the PAX. Continued until 10 balls have been retrieved. Final task, each HIM in the PAX goblet lunge 10x with 50lb dumbbell. First PAX to complete wins. Today, victory went to @brisket and @Microchip

Mary: Topped off our 100 burpees for the day with a variety of creative burpees.COT: Live by your values, but respect the values of your other brothers. We are living in a time of divide. Friends are losing friendship because we can’t learn to respect each other. Everyone has to be right, which makes us wrong. Let’s do our part and live respectfully even if others aren’t.

The Perfect Count

Weds, Jan 6, 2021

The Compound

QIC: HT

PAX: Obadiah, Roddick, MajPayne

Warm up:

Fellowship jog around field, followed up with SSH, Windmills, Arm Circles, WMH, down dog, pick up sticks, bent supermans.

The Thang:

4 rotating stations

Round1:

Counter/timer: 15 burpees

25# med ball squat thrust toss

Dumbbell deadlift

20# med ball slams

Recovery lap

Round 2: Rinse & Repeat

Recovery lap

Round 3:

Counter/timer: 15 burpees

25# med ball curl, overhead press

Dumbbell lunges

20# med ball reverse toss

Recovery lap

Round 4: Rinse & repeat

Recovery lap

4 rounds of 10 burpees, led by each PAX

Perfect Count100 burpees each!

Mary:

20 cadence count flutter kicks and little baby crunches

CoT:

Keep up with burpee count for monthly challenge.

1 month until The Abominable Ruck Challenge

Prayers for our legislators on their historic day coming.