Author: f3nano

AO: Virtual

QIC: Infinity

The PAX: Brooklyn and Hightower

WarmUp: 20 SSHs IC, 10 Don Quixote, 10 Willy Mays Hayes IC, 10 Michael Phelps IC, 16 Merkins, 10 Mountain Climbers IC, and 10 Imperial Walkers IC.

The Thang: TABATA level 1

Tabata Air Squats (20 seconds on and 10 seconds off, 8 times through)

Run in Place 30 seconds

Tabata Litty Bitty Arm Circles (20 seconds on and 10 seconds off, 8 times through)

Run in Place 30 seconds

Tabata Mountain Climbers (20 seconds on and 10 seconds off, 8 times through)

Run in Place 30 seconds

Tabata American Hammers(20 seconds on and 10 seconds off, 8 times through)

Run in Place 30 seconds

5-10 Jack Webbs

Run in Place 30 seconds

Mary:

20 Big Boi Sit-ups

20 Flutter Kicks IC

10 Dying Cockroaches

Observations: All PAX put in a solid effort, and YHC even had muscle tremors afterward. This was our first virtual workout, and it seemed to go well. OYO for the fast movements, single count for the intermediate movements, and cadence for the slow movements seemed to work okay, despite the 1.5 second lag. When counting cadence, the Q needs to also count the reps to stay on track, since the count from the PAX is delayed.

Announcements: Granstrand Virtual workout Wednesday, will post details on Slack.

CoT: Shared some thoughts from The Practicing Stoic, the book of the month:

“Wealth consists not in having great possessions, but in having few wants.” -Epictetus

“True freedom is obtained not by satisfying desires but by removing them.” -Seneca

So, instead of getting material possessions or seeking worldly pleasures, focus more on that which will bring real meaning in the long run this Holiday Season.

AO: Sparta (12/4/20)

QIC: Jag

The PAX: Zeus; Infinity; Obadiah; Pop Fly and Nano.

Warm-Up: Air Presses; Little Bitty Arm Circles (forward and reverse); Michael Phelps; Imperial Walkers; Willy Mays Hays; Cherry Pickers; Down Dog; Side Straddle Hops and the Petro.

The Thang: On the first day of Christmas, F3 gave us: 1 Burpee and a 10-yard out and back run.

On the second day of Christmas, F3 gave us: 2 Burpees; 1 Burpee and a 20-yard out and back run.

On the third day, F3 gave us: 3 Burpees; 2 Burpees; 1 Burpee and a 30-yard out and back run.

F3 gave us on the fourth day: 4 Calf Raises (in cadence); 3 Burpees; 2 Burpees; 1 Burpee and a 40-yard out and back run.

On the fifth day, F3 gave us: 5 Al Gores; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 50-yard out and back run.

For the sixth day, F3 gave us: 6 Copperhead Squats; 5 Al Gores; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 60-yard out and back run.

On the seventh day of Christmas, F3 gave us: 7 Supermans; 6 Copperhead Squats; 5 Al Gores; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 70-yard out and back run.

On the eighth day of Christmas, F3 gave us: 8 Bonnie Blairs; 7 Supermans; 6 Copperhead Squats; 5 Al Gores; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and an 80-yard out and back run.

For the ninth day, F3 did not give us 9 Ladies Dancin’, but 9 Rockettes! Then, 8 Bonnie Blairs; 7 Supermans; 6 Copperhead Squats; 5 Al Gores; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 90-yard out and back run.

On the tenth day of Christmas, F3 gave us 10 Lords-a-Leapin’ (Jump Squats); 9 Rockettes; 8 Bonnie Blairs; 7 Supermans; 6 Copperhead Squats; 5 Al Gores; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 100-yard out and back run.

On the eleventh day, F3 did not give us 11 Pipers Pipin’, but 11 PAX Typin’ (Typewriter Merkins)! Then, 10 Jump Squats; 9 Rockettes; 8 Bonnie Blairs; 7 Supermans; 6 Copperhead Squats; 5 Al Gores; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 110-yard out and back run.

Finally, on the twelfth day of Christmas, F3 gave us: 12 Toy Soldiers; 11 Typewriter Merkins; 10 Jump Squats; 9 Rockettes; 8 Bonnie Blairs; 7 Supermans; 6 Copperhead Squats; 5 Al Gores; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 120-yard out and back run.

Mary: Flutterkicks

COT: Last week we paused to give thanks for the blessing in our lives. However, this should be a regular exercise, not an annual one. Let us be thankful for all of our blessings. Out.

AO: The Farm

QIC: Jag

The PAX: Chile; Cable Guy; Running Man; Dictator; Dungeon Master; Sea Dog; Southpaw; Infinity; Buzz and Cadence.

Warm-Up: Side Straddle Hops; Little Bitty Arm Circles (forward and reverse); Michael Phelps; Imperial Walkers; Rockettes; Willy Mays Hays; Cherry Pickers; Merkins; Down Dog and Cobra Kai.

The Thang: USMC 1st. Lt. Douglas W. O’Donnell – beloved husband, father and Marine – was killed in combat near Phu Bai, Vietnam while serving with 5th Platoon, 3rd Force Reconnaissance Company. The PAX honored his service and legacy as follows:

He died on October 21, 1966 — the PAX performed 10 Burpees; 21 Merkins and 66 Squats. Then a run.

He is buried at Arlington National Cemetery, Section 37, Number 691 — the PAX performed 30 Big Boi Situps; 70 Dirty Mules; 60 Side Straddle Hops; 90 Calf Raises and 10 Gleemakers (or Burpees), which was followed by another run.

His sacrifice is memorialized on the Vietnam Wall, Panel 11E, Line 95 — the PAX performed 11 Gleemakers (or Burpees) and 95 LBCs. Another run followed.

And with a nod to his love of fun and life, the PAX finished the workout with a brief game of Ultimate Frisbee.

Mary: Flutterkicks; Penguin Crunches; Freddie Mercuries and Jackknives.

COT: RIP Lt. O’Donnell. Out.

AO: LoCo

QIC: Rikers

The PAX: Beast (2.0 FNG – Backstop), Refueler, Dabo, Shute, Microchip, Slapshot, Gigawatt, Rhousey, Baby Shark, Brisket, Riblet, Hydro, London Broil, Orange Crush, Bobcat (2.0s FNG- Striker, Blossom, Samba), Mutumbo (2.0 FNG- Mario), Blades, Unicorn, Bananas, and YHC/QIC- Rikers

WarmUp: SSH, Dell Curry/Kelly Tripucka (left and right lunge back to jump shot) 1/2mi mosey around the school with your 2.0s

The Thang: Fitness ball (2.0s 5 burpees when hit, adult PAX 10 burpees), Snake line Monkey walking with line performing various exercises AMRAP (Unicorn lunges L and R, Unicorn plank with L and R leg lift, Monkey Humpers/Jumpers (2.0 friendly name) , Shoulder taps, Y Supermans), 1/2mi mosey with 2.0s

NMS: YHC had to audible and throw in some werkins and air squats to 1) eat up time 2) create muscle group variation. The goal was a workout themed around my 2.0s and pay homage to @F3 Metro as we approach the 10year anniversary and where it all began for me 8 years ago.

Mary: Monkey crunches, Heels to Heaven with a twist, L/R Side plank with leg raise, Diamond plank and at request of Slapshot- push-ups as many as possible

COT: YHC was struck by attendance of 2.0s and spoke to how we as fathers are role modeling for our 2.0s. Parenthood is a mission field in which our impact is multiplied through the lives of those we mold- how we love, serve, forgive, show self control, patience, kindness, gentleness, faith Challenge to the PAX: Give of your time money and or ability and share generously within our community as a family this month. Connected to YHC and 2.0s devo this week on sharing our riches (time, ability, money) to your community with generosity. From YouVerison Loop Show Devo “How Much is Enough” -“ We see how much God loves us. How much do you get? EVERYTHING. How much do you give? EVERYTHING. Because how much does God give? EVERYTHING.”

AO: #FreeState

QIC: @Horshack

PAX: 13 (a #FreeState record!!) – @Singlet, @LaForge, @Jenner, @Maj. Payne, @Magoo, @Deagle, @BlackDiamond, @Winston, @SalmonRoll, @Flipper, @Nala, @CashOnly, @Horshack

Warm Up

• SSH x 25 IC
• Imperial Walkers x 15 IC
• Arm Circles x 10 small / 10 wide – forward then backward IC
• Merkins x 10 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC
• 4 Laps around the blacktop "Singin” in the Rain" (find a pole to swing around on Q) – Karaoke and High Knees on long sides.

The Thang – Coupon-orama

• Circle Up with your Coupon – Half PAX on Legs; Half on Arms – AMRAP 40 seconds and 20 seconds to recover, 2 Rounds OYO
  • Arms: Coupon Curls, Upward Press, Upright Rows
  • Legs: Jump over Coupon, Deep Squats holding Coupon, Step ups (props to @Jenner for upping his game with the upright coupon)
• After each round, Coupon-icides, 2 Rounds
  • Basketball court: carry coupon to top of key, return, pick up coupon and take it to midcourt, return, pick up coupon and take it to opposite key, return, pick up coupon and take it to the end line, return, pick up coupon and bring it back to starting line.

Saturday Games: Kickball!

• Defense played Rockettes and Offense played Clapping Seals when ball was not in play
• Team two overpowered team one with some well placed kicks

Mary:

• 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 centerIC
• Leg Lift Rosalitas x 15 IC
• Big Boi Sit Ups x 15 OYO
• LBCs x 15 IC
• Protractor for 60 Seconds, immediately followed by Flutter x 10 IC

COT:

• Count-o-rama
• Name-o-rama
• Welcome to those from other AOs and Regions (#Churham!) and thank you for setting a new #FreeState PAX record!
• Group & Accountability @Horshack: Where two or more are gathered . . . It’s hard to maintain accountability as a singleton, and even more difficult getting something big started in life and maintaining motivation overtime. Enrolling others into the idea of #FreeState was critical to get it rolling and keeping it going. The power of F3 resides in the group and posting as a group. Waking up is hard enough but posting becomes easier with PAX. Community leadership is at the heart of F3 Nation’s mission.

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