Author: f3nano

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Discombobulation Nation

AO: Horizon

QIC: Lazlo

The PAX: Attache, @Sticks, @Maj. Payne, @Magoo, @Mayberry, FNG Einstein, @Fuzz, @3 mile

Some days the cobwebs don’t really clear out of your head until you’ve gotten through warmup. Other days are like this one. All cobwebs.

WarmUp: SSH, imperial walkers, LBACs, Moroccan night clubs, cherry pickers, downward dog, high knees, butt kickers cariocas, moseys

The Thang: PAX lined up along the end of the field, which was divided into 10 sections by cones roughly every 10 yards.
Round 1:
-Bear crawl to cone 1, do 1 Merkin and 4 overhead claps
-Bear crawl to cone 2, do 2 Merkins and 8 overhead claps
….
-Bear crawl to cone 10, do 10 Merkins and 40 OH claps

Round 2:
-Broad jump to cone 1, do 1 lunge and 4 squats
-Broad jump to cone 2, do 2 lunges and 2 squats. What? We were supposed to do 8 squats you say? I say discombobulation. Oddly, none of the PAX mentioned to the QIC that they were being short changed on the BWS.
…
Broad jump to cone 10, do 10 lunges and 10 BWS.

Round 3:
-Crab walk, 1 Hello Dolly, 4 LBCs
-Repeated appropriately this time to 10 / 40. At one point I believe the QIC to do "funteen" LBCs. More discombobulation.

Round 4:
-High knees, 1 burpee, 4 mountain climbers, every leg counts.
Except… struck by more discombobulation, the QIC couldn’t wrap his head around counting mountain climbers in a reasonable way. We worked it out. But gratefully we ran out of time at mid-field.

Mary: Flutter kicks

COT: Brazenly copied from Choo Choo’s Thanksgiving prayer. Gratitude is important, but not enough. Give thanks for your food, but remember the hungry. Give thanks for your health but remember the sick. Give thanks for your friends and family, but remember those who are alone. Aye!

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Celebrity F3 @ #thepatriot

AO: #thepatriot

QIC: Maguire

The PAX: (15) Choo choo, Fuzz, Jenner, Major Payne, Lazlo, Lucious, Wedding Singer, Cable Guy, Citrus, Elvis, Spokes, Fish fry, Surely, Roadkill

Warm Up:

SSH, Arm Circles, Cherry Pickers, WMH, Burpees

The Thang:

-200m mosey

-2x sets of Bonnie Blairs and Joe Louis, run sideline to sideline in between each exercise, each set

-200m mosey

-11s: Bobby Hurleys and Nolan Ryans

-200m mosey

2x sets of James Bonds and Lt. Dans, run sideline to sideline in between each exercise, each set

-9s: Chuck Norris Merkins and Weezy Jefferson

-300m mosey

(nice mix of eight exercises and two miles of running)

Mary:

Spell the name of two PAX members using Alphabet leg lifts

CoT: Being nervous is not only OK but it is normal and often a sign you deeply care about something. For things that you care about, spend the extra time to prepare. You owe it to yourself (and then to others). And the result becomes even more fulfilling after completion.

david schwab // evp

m +1 703 980 1983 twitter@david_schwab

Check out: The Bond podcast (the intersection of sports, fans and culture)

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Timers and a pyramid scheme

AO: The General

QIC: @citrus

THE PAX: @buggy, @d’artagnan, @fairweather, @fridge, @jenner, @orange, @traveler, @citrus

Warm-up: SSH, mosey, Imperial Walkers, mosey, Willie Mays Hays, Onion pickers, Mountain climbers, Down dog, Cobra Kai

THE THANG:
In 4 groups, rotating through each station 2x:
Group 1: Timer – Bunny hop up the stairs (3 at a time, then 2, then 1)
Group 2: Toe taps
Group 3: Wall sits/hangs
Group 4: Plank

In 4 groups, rotating through each station 1x:
Group 1: Timer – 30 yard bearcrawl/crawlbear
Group 2: Lunges
Group 3: Toe touch SSH
Group 4: Flutter kicks

Pyramid Scheme:
* Pyramid (11s – LBC/BWS)
* Start with 1 LBC and 10 BWS, running from goal line to 50 in between exercises
* Increase LBCs by 1 and decrease BWS by 1 each round
* Scheme
* Every time you hit the 25 yard line, 5 merkins (100 merkins total)

In 4 groups, rotating through each station 1x:
Group 1: Timer – Broad jump to 15 yard line and back
Group 2: Mountain climbers
Group 3: Apollo Onos
Group 4: Bobby Hurleys

MARY: LBCs x50

COT: YHC took the Q just 9 hours earlier, and he almost passed on it because it was his first solo Q and outside his comfort zone. It was a great experience, and a good reminder that we all need to stretch ourselves in order to continue growing.

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Q School at the Farm

AO: The Farm

QIC: Infinity

The PAX: Chile, Rocketman, and Running Man.

WarmUp: We reviewed how to lead basic counted exercises, then took turns leading the following: 20 SSHs IC, 10 Don Quixotes IC, 10 Willy Mays Hayes IC, 10 Michael Phelps IC, 10 Merkins, and 10 Imperial Walkers IC.

The Thang:

We organized into a column and let the Q sing the F3 song to the PAX while jogging in formation around the field. Song ended with a violent sprint back to the starting point.

F3 Workout Deck / Burpees EMOM

  • Each PAX took turns drawing a card from the F3 Workout Deck and leading the group in that workout.

  • At the end of each workout, the Q taught something about Q’ing

  • Complete 3 Burpees EMOM to stay warm

  • If interrupted by the EMOM burpees, pick up where we left off

Mary: Each PAX takes turns leading the core exercises. As we did so, the Q asked each PAX to identify one of the Core Principles of F3.

10 Oblique Crunches, each side

15 Dying Cockroaches, IC

10 Sweat Angels, IC

15 Penguin Crunches, IC

25 American Hammers, IC

15 Jackknife Crunches

Observations:

Announcements: Rocketman’s VQ on Thursday!

CoT: The mission of F3 is to re-invigorate male community leadership. Although not core principles, the tenets of F3 include leaving no man where you found him, but leave no man behind. Therefore, the Q shared the following quotes:

“The mediocre teacher tells. The good teacher explains. The superior teacher demonstrates. The great teacher inspires.” — William Arthur Ward

“Average leaders raise the bar on themselves; good leaders raise the bar for others; great leaders inspire others to raise their own bar.” —Orrin Woodward

F3 Song (copyright) Deflator is as follows:

WELCOME TO THE GLOOM, THIS IS F3!

SING THE PRINCIPLES ALONG WITH ME

THE FIRST ONE IS: WORKOUTS ARE FREE

I DON’T PAY YOU, AND YOU DON’T PAY ME.

THE SECOND ONE IS: OPEN TO ALL MEN

BRING AN FNG EVERY NOW AND THEN.

THE THIRD ONE IS: WE’RE RAIN OR SHINE

HOT OR COLD – FARTSACK? DECLINE!

THE FOURTH ONE IS: ROTATE THE Q

ONLY Q WHAT YOU CAN DO.

THE FIFTH ONE IS: END WITH CIRCLE OF TRUST

HOLD YOUR NOSE IF YOU MUST.

THOSE ARE THE PRINCIPLES OF F3

GO BE THE BEST MAN YOU CAN BE!

ONE MORE THING BEFORE I GO

CATCH ME IF YOU CAN, DON’T BE TOO SLOW.

3-2-1 SPRINT!

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Miracle Mile and More Mary

AO: #ThePatriot

QIC: @WeddingSinger

The PAX: @Choochoo, @coconut, @maguire, @citrus, @lucius, @kodiak, @roadkill, @spokes, @cableguy, @surely

WarmUp: SSH, Michael Phelps, Imperial Walkers, Itty Bitty Arm Circles, Cherry Pickers

The Thang: Miracle Mile. Four laps around the track, each with three stops:

10 burpees

20 merkins

30 squats

Lineup at end of football field:

Lunge walk 25 yards

Bear crawl 25 yards

Lunge walk 25 yards

Bear crawl 25 yards

Then do it in backwards – reverse lunge walk alternate with crawl bears

Mary:

20 Big boy situps

30 LBCs

20 Freddie Mercury

10 side plank twist, each side

10 side plank bent arm twist, each side

10 side plant, elbow to knee, each side

20 American Hammer

30 Bird Dogs (alternating sides)

10 Bridge leg lifts (each side)

20 Supermans (alternating opposite sides)

10 Supermans (both arms and leg up)

30 Flutter kicks

COT: Small moves that we did during Mary can have a big impact on core strength. This applies after 6:15 as well. The small acts of kindness and consideration have a big impact – a passing pat on the back to your wife, quick check-in text to a friend, 10 minute walk around the block with your kid. The consistent use of these small moves make us all stronger.