Author: f3nano

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Ultimate Frisbee at the Farm

AO: The Farm

QIC: Infinity

The PAX: Chile, Running Man, Buzz, Cadence, Grease Monkey, Dictator (FNG), and Sourdough (FNG).

WarmUp: 20 SSHs IC, 10 Don Quixote, 10 Cherry Pickers IC, 10 Michael Phelps IC, 10 Willy Mays Hayes IC, 5 IT Band Stretches each side IC, and 300m mosey.

The Thang:

Went over the basics of frisbee throwing and catching.

Split up into two teams for Ultimate Frisbee!

3 burpees every time your team’s disc hits the ground

Every time one team scores, they get to choose the intermission exercise

2.0’s under the age of 15 get to take 10 steps while holding the frisbee

Observations: There were some great plays and some great blunders out there. Everyone was part of both—there was no perfection, nor absolute failure to perform. The most important thing is that YHC got in lots of burpees and had fun.

CoT:

You’ve heard me say before that athletes eat and train, they don’t diet and exercise. In like manner, it’s not what you do some of the time, but what you do most of the time that matters when it comes to health and fitness. Go ahead and indulge today guilt-free, but know that you will be back at it the next day.

We closed with a quote that really uplifted me last night when I was in a down mood: “Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today and creates a vision for tomorrow.” – Melody Beattie

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Give Thanks

AO: Horizon

QIC: Brown Bag

The PAX: 3 Mile; Attache; Derail; Disco; Grease Monkey; Infinity; Kodiak; Kombucha; Magoo; Major Payne; Mayberry; Sticks; Sunshine.

WARM UP: SSH; Moroccan Nightclub, Cherry Picker, Burpees (x10), Willie Mays Hays, LB Arm Circles.

THE THANG:
Mosey to the Arena near @Patriot (~2/3 miles), with PAX doing two Merkin stops to pick up the 6.

PAX split into four groups and rotated four time around doing wall taps (x15 each leg each set), Dips, Derkins and Aussie Pullups (x15 each set).

PAX then mosied back to the AO in a Ricky Bobby fashion and did some SSHs to pick up the 6.

MARY: Ring of Fire with Diamond Merkins (x5); Flutterkicks, American Hammers and LBCs.

CIRCLE OF TRUST:
2020 has been a difficult year, but despite it all there is still much to be thankful for. I’m personally thankful for the health of me and my family. I’m thankful for the extra time I’ve been able to spend with my family this year, even if 10-20% of the time I’m not. I’m thankful for the vaccines that will help us get back to something more closely resembling normal soon. And I’m very thankful I get to come out here and challenge myself with this group. Happy Thanksgiving!

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I hate this song! At least now I hate this song.

AO: The General

QIC: Lazlo

The PAX: @trolley, @jenner

A music-inspired beat down this morning. If you have kids, you’ll remember those horrible ear worms. Not literal ear worms. The kids songs that you couldn’t get out of your head. Like, say, Dora…

WarmUp: SSH, imperial walkers, Moroccan night clubs, cherry pickers, Willie Mays Hayes, downward dog, 200 yd jog

The Thang: Musical Dora. PAX partner up, and alternate Dora-style between running to the 50 yd line and back and doing an exercise. Rather than getting to a specific count, the PAX did a new exercise for each song. Exercises were:
-body weight squats
-merkins
-flutter kicks
-monkey humpers
-dry docks
-burpees
-LBCs
-lunges

Mary: sticking with the music theme, this went along with the song Proud Mary. Even verses were Big Boi sit up, odd verses were flutter kicks, and for the chorus in between (“Rollin’…”) were gas pumpers. It was a lot of fun.

COT: A pre-Thanksgiving reminder of how powerful gratitude can be, and even more so when things aren’t going so great, or at least when it feels that way. @jenner added a note about an email that someone had written about all the things that have been GREAT about 2020, which is awesome.

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Introducing the Animal Alphabet Walk

AO: #Delphi

QIC: @Nano

The PAX: @El Niño, @Hightower, @Gadget, @Zeus, @Pop Fly, @Dunder, @Hoolihan

WarmUp: Side Straddle Hop, Windmills, Willy Mayes Haze, Michael Phelps, Ospreys,

The Thang: The PAX got lined up on the goal line for a socially distanced Animal Alphabet Walk. After each 10 yard increment, we did 5x merkins, 10x air squats, then switched up the animal. They included:

  • A – Armadillo (I don’t remember getting that dizzy as a kid!)
  • B – Bear Crawls
  • C – Crawfish (On all fours, explode backwards)
  • D – Deer Walk (Straight leg / fingertip crawl)
  • E – Eagles (Jumping spread eagles)
  • F – Flamingo (One legged hops)
  • G – Gophers (Elbow and knee crawl)
  • H – Hippos (May have looked like a bear crawl, but it was different;-)
  • I – Inch Worms
  • J – Jack Rabbits (Bunny hops on eggshells)
  • K – Kangaroo (Legs together, hop, and left/right punch)
  • L – Lizard (Same arm, same leg, low body)
  • M – Monkey (Walking Monkey Humpers)
  • N – Narwhals (Army crawl with one arm up and pointing forward)
  • O – Octopuses (Backward seated leg drag)
  • P – Penguin (Like a duck walk)
  • Q – Quail (Like a duck walk but with a jump at the end)
  • R – Rabbits (Deep squat jumps, like froggers)
  • S – Snake (Arms only, drag the legs)
  • T – Tortoise (Crawl, one body part at a time)
  • U – Unicorn (200 yard sprint)

Mary: LBCs, Breakdancers

COT: Self-determinism theory postulates that there are two parts to the behaviors that are in the domain of our control. The first are the behaviors we actually do control. We are presented with a situation, we consider the information, and behave accordingly. It may not be the best behavior, but it was done consciously. The second set of behaviors are our automatic behaviors, our habits. Some habits, like showing up to F3 workouts, are great. Yet, many of our daily habits aren’t so great and we need to step back, do something outside the box, and really think about the automatic behaviors we are doing with out thinking. This is a great way to generate new ideas, reinvigorate the excitement in old ones, and just try something new. Doing 200 yards of random animal walks was my attempt to motive this concept.

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Chad 1000x

AO: The Patriot

QIC: Lucius

THE PAX: Cable Guy; Choo Choo; Citrus; Elvis; Maguire; Maj. Payne, Slap Shot, Speedo; Spokes, Undertow; Wedding Singer

THE WARM-UP: 22x SSH; 11x Cherry Pickers; 22x Imperial Walkers; 11x Michael Phelps; Downward Dog; Cobra Kai; 22 Merkins; social lap to arena

THE THANG:

The PAX split into pairs to perform a modified version of the Chad WOD in honor and remembrance of Chad Wilkinson. Wilkinson, a retired Navy SEAL who had served for over 20 years, took his own life two years ago. At his funeral, his wife, Sarah, told the story of how Chad trained to climb Mt. Aconcaga: by performing box step-ups, in sets of 1,000, for time while wearing a 45-lb ruck. The 1,000-step Chad workout is done to honor his memory and to highlight our country’s epidemic of Veteran suicides.

The PAX did both by performing 5x:
– 100 step-ups

– Arena run
– 22 Merkins

Total of 1,000 step-ups and 220 Merkins for each pair of PAX. Plus a little more to pick up the six.

Social lap to the field for …

THE MARY: 18x Flutter Kicks

THE COT:

Several years ago the 22-push-up challenge spread across social media as a way to highlight veteran suicide rates. At the time, an average of 22 former service members committed suicide each day. Through awareness and active intervention, that number has dropped to just under 18 veterans lost per day. While 18 is way better than 22, it is still way too may.

Chad Wilkinson’s story is telling. A decorated veteran, with strong family and community ties, still chose to end his own life. As Sarah Wilkinson said “When Chad took his life, he had everything to live for … .” As we enter the holiday season, reach out to those around you and see how they are faring. The holidays can be a lonely time, even in the best of times. With the COVIDs keeping many isolated and anxious, this year may not be the best of times. Support those around you, veteran or non-veteran.

Further, consider devoting time or treasure to foundations that serve our service members and help address the trauma some carry after service.