Author: f3nano

AO: The Farm
QIC: Rocketman
The PAX: Infinity, Running Man, Chile, Rocketman

Warmup/CoP

Side Straddle Hop x 12, IC
Imperial Walkers x12, IC
Michael Phelps x12, IC
Copperhead Squats x12, IC
Mosey on to the field

The Thang

12 exercises, 31 reps of each to commemorate 12/31.

1. Thrusters, ups
2. Lunges, IC
3. Merkins, downs
4. Coupon swings, OYO
5. Box jumps, ups
6. Big Boi situps, ups
7. Al Gore for 60 seconds

Mosey around the field to stretch things out a bit.

8. Dips, downs
9. Coupon Curls, ups
10. Plank for 60 seconds
11. Coupon Squats, downs
12. Burpees, OYO (YHC did 16, break, then 15)

Mosey around the field to finish up the workout!

6 MoM

20 reps each to commemorate 2020.

– Dying Cockroach
– Superman
– Flutter Kicks
– American Hammer
– Dolly

CoT

Welcome to the last few hours of 2020! Been quite a year, and quite unexpected in many ways. But this verse in the first letter to the Thessalonians gives us a framework for living our lives:

Rejoice always; pray without ceasing; in everything give thanks; for this is God’s will for you in Christ Jesus.

Regardless of the difficulties of 2020, we’re all called to give thanks. As you wrap up 2020, think on the many blessings you received this year. Maybe the blessing of extra family time, perhaps new work or different responsibilities, perhaps banding with brothers in the gloom as we beat our bodies into submission. Reflect on these things and don’t count 2020 as a loss, count it as a gain. Grow and build on the blessings of this year. And in everything, give thanks.

AO: horizon_ao

QIC: Lazlo

The PAX: @3 mile , @Magoo , @Kodiak , @Bambino , @sticks , @kombucha, @citrus , @Derail , @lightspeed, @Einstein

It seemed appropriate to close 2020 with a real pain in the ass mental beatdown. Something you just have to grind through. That, or I was just in a mood. Either way the first thing that came to mind was the Iron Pax Challenge. So we did a reprise of a few 2019 IPC greatest hits.

WarmUp: SSH, imperial walkers, LBACs, copperhead squats, windmills, down dog

The Thang 1: the Killer B’s
-10 yard broad jump, 10 burpees, 10 Bonnie Blairs, 10 big boy sit ups, repeat 3x
-30 yard bear crawl back to the start
The goal was 3 rounds or 15 minutes, whichever came first. I think a few PAX just made it.

The Thang 2: Not sure this one had a name but it probably would have contained profanities. PAX retrieved coupons for:
-10 blockies
-20 OH press
-30 kettlebell swings
-40 coupon squats
-50 incline merkins
-2 laps around the field
The goal was 2 rounds or until time. A few PAX were on their second run when it was time for…

Mary: quick set of toy soldiers

COT: we’ve talked plenty about how much 2020 sucked. Fine. We can push through the suck. But what’s been great about 2020 is the growth of F3 in the Capital region. Horizon is a new AO with lots of new members, and represents what F3 is all about. Looking forward to spending time in 2021 with y’all.

12-30-2020

0530

AO: LoCo- (LVCC venue)

QIC: Bobcat

The PAX: 13 strong) Shute, Brisket, Bolt, Bobcat, MicroChip, Dial-tone, Hoff, Gigawatt, Rikers, Hydro, Boone, Stryker 2.0, Samba 2.0

New Beginning-ringing out 2020

Warm-Up: Cherry Pickers, Squat-Groin stretch, Straight leg, DD and Cobra Kai

The Thang Part 1: Pavilion/picnic Benches

Mosey-1 lap

Step ups each leg x15

Incline Merkins x15

Decline Merkins x15

Dips x15

Rinse & Repeat 2x

Thang Part II- The Hills of Emerick

Mosey-1 lap

Partner up
Run up and down –Partner holds plank x2

Backwards run-Partner holds squat

Side shuffle right- partner does plank-shoulder taps

Side shuffle left-partner does high-knees

Run hill and touch school- partner does plank or squats

Final run up hill on Orchard

Mary: Dollys, High Dollys, in/out, Alternate planks, crunch twists (invisible rope), supermans– 15 reps each

COT: 2020 Reflection. New Beginnings and resolutions. Being the best you can be – involves the little things, especially when no one is looking! Smile at strangers, use manners, put in extra-work, be kind, stay humble, pray in the morning. Poem- “The Man in the Glass” by Dale Wimbrow- Accept what you see, stay true to your values and loyalties, stay grounded with humility. Set the standard in your family and community!

Reading Jeremiah 29:11- “For I know the plans I have for you, declares the Lord, plans to prosper you and not to harm you, plan to give you hope and a future.

Trust in the Lord

Closing: Gigawatt prayer

Notes: Rikers- Prep for Friday 10-year “original workout”, weather will be soggy so dress accordingly. Happy Birthday Shute!!!

2020 Patriot Triathlon, 12.30.2020

AO: #thepatriot

QIC: @weddingsinger

The PAX: @lucius, @undertow, @fishfry, @choochoo, @roadkill, @elvis, @spokes

Warm Up:

SSH, Cherry Picker, WMH, Downward Dog, Cobra, Imperial Walker

The Thang:

Mosey to Yorktown Pool for the “Swim”

5 Michael Phelps

Get on the starting block, 10 burpees

20 Flutter kick

Repeat 3X

Mosey to the Bike Rack (by tennis courts/basketball court) for the “Bike Ride”

Your bike seat is too high, so 10 Jump Squats

Ride up those hills, so 10 Mountain Climbers

With apologies to Freddy Mercury, today we do 20 Bicycles

Repeat 3X

For the “Run,” we run around the neighborhood

Congrats! Everyone is a winner, so it’s Podium Time!

10 Step Ups

10 Durkins

Repeat 3X

Mosey back to field

Mary:

50 LBCs, 20 Supermans, 10 Plank Twist (each side), 10 Plank Knee to Elbow (each side), 20 American Soldiers

COT:

PAX shared favorite F3 memories from 2020, including coming back from quarantine, murder bunnies, The Grunt, 50 burpees on Major Payne’s birthday, and IronPax. Pushing ourselves was a theme here, demonstrating that the Patriot is ready to continue going strong in 2021.

AO: FreeState
QIC: @Deagle
PAX: 3 – @Winston, @Horshack, @Deagle

Warm Up

· Side Straddle Hop (SSH) x 20 IC

· Imperial Walkers x 20 IC

· Mountain Climbers x 20 IC

· The Chinook x 20 IC each side

· Michael Phelps x 20 IC

· Frankensteins x 20 IC

· Cherry Pickers x 20 IC

· Merkins x 20 IC

· Light jog around the field – 2 rounds karaoke on the sides

The Thang:

Christmas Eve 2020 – one exercise for each letter x 20

· C – Clerkin (A merkin with a clap OYO)

· H – Hairy Rockettes (Feet at shoulder width, arms extended to sides, arm/opposite leg) IC

· R – Rocky Balboa, aka Riverdance – alternately tap toes on a curb IC

· I – Imperial Squat Walker (like IW but with Squat on 2) IC

· S – Snowflake Plank (High plank, back straight, bend knees to 90 degree), IC

· T – Travoltas (plank, 10 each side, IC)

· M – Marionettes (Big Boy Sit Up and touch the ground to the left, between, right of legs) OYO

· A – Alabama Ass-Kickers (Down on all fours, kick each leg individually up and back) IC

· S – Suicide with 5 pushups every time…

· E – El Capitan (Deep walking lunge, hands fully on the ground, like Merkin, stand and other side) IC

· V – Van Goghda Sit up while reaching as high as possible with one hand and touch other foot. IC

· E – E2K (Right ankle over the left knee, left elbow to your right knee. Switch) IC

Mary:

· Flutters x 20 IC

· Outlaw x 20 IC

· LBCs x 20 IC

· Dying Cockroach x 20 IC

· Little Mermaid x 10 each side IC

· Rosalitas x 20 IC