Author: f3nano

AO: The FarmQIC: Infinity
The PAX: Rocketman, Chile, and Infinity

WarmUp: (under the shelter)

20 SSHs

10 Air Squats IC

12 Cherry Pickers IC

10 Don Quixotes

6 Merkins IC

12 Mountain Climbers IC

The Thang:

Five Rounds of:

• 12 Derkins, 12 Jump-Ups, and 30-sec Wall Sit

Four Rounds of:

• 12 Merkins, 12 Jump-Ups, and 30-sec Wall Sit

One Round of:

• Mountain Climbers with feet on wall, 15-sec Al Gore, and 10 Tricep Dips IC

Three Rounds of:

• 15-30 sec Balls to Wall, 15-sec Al Gore, and 10 Tricep Dips IC

Extended Mary

• The Jamie: 20-sec Boat Pose, 20-sec In-and-Outs, and 20-sec Boat Pose

• 10 Nolan Ryans each side IC

• 15 Rosalita

• 10 Dying cockroach IC

• 15 Big Boi Sit-ups

Observations: We didn’t do any running, and mainly focused on strength and skills under the shelter, but still got a good sweat going. Rocketman engaged in mumble chatter during the dips portion of the workout, and we are getting to know him better. Soon, he will be in better shape than his brother-in-law, who told him about F3, but doesn’t do it himself (opting for something called “CrossFit” or something like that). After the CoT, we found out shovel flag had fallen over, probably due to a combination of wet, soft ground and a water-heavy flag. Rocketman picked up the flag, and it is hanging in my garage, but I may need to replace it.

Announcements:

The Grunt Veteran’s Day F3 convergence on Saturday, Nov 7th at 7am at the Lincoln Memorial. Note the time change with the end of Daylight Savings on Nov 1st.

CoT:

We watched the Blue Pill or Red Pill Moment from the movie “The Matrix” (https://youtu.be/zE7PKRjrid4).

The Blue Pill is the Choi’s of the easy, false life of a Mascot.

The Red Pill is the choice of the hard, true life of the HIM.

The challenge is to choose the Red Pill and to keep taking it every day: The Daily Red Pill or DRP.

This is how we combat Sad Clown Syndrome.

Taking the Red Pill is deciding to a HIM. It accelerates your fitness, fellowship, and faith and moves you toward proper personal alignment. Ultimately, he becomes a man who is fulfilling the role that was designed for him by the SkyQ.

10+27=37

Warm up
SSH x 37 IC
Windmills x 37 IC
Alternate Imperial Walkers and Cherry Pickers 3 x 10 (4th set of 7)
4 laps around black top – Karaoke on short sides

Playground of pain – round one – 40 seconds, 20 to switch
Dips
Prisoner squats
Incline Merkins
Step ups

Jacobs ladder – burpees up and down the hill (6+6+6+6+6+7=37)

Playground of pain – round two – 40 seconds, 20 to switch
Dips
Prisoner squats
Incline Merkins
Step ups

Mary with Coupons
Flutters x 37 IC
Single count Dying Cockroaches x 37 OYO
Big Boy Sit ups x 37 (as many as you can do)
Attempted leg lifts with coupon
Flutters x 37 IC

Announcements
Halloween Q School
CSAUP Nov 7

AO: Horizon

QIC: Mayberry

The PAX: Disco, Creedence, 3 Mile, Rebar, Sunshine, Grease Monkey, Moto, Infinity, Elvis, Attaché, Magoo, Brown Bag, Kodiak, and YHC met up in the Gloom for a rousing game of cards. Major Payne was also there in spirit, and possibly watching from his house while warm and snug in the sack.

WarmUp: SSHs, IWs, IBACs, Pumpkin Pickers, Willie Mays Hayeses (sp?)

The Thang: The PAX moseyed around the soccer field, grabbed a coupon, and gathered in a circle mid-field where an extra-special deck of cards awaited them. Each PAX in turn selected a card, then led the others in an exercise corresponding to the card’s suit and number, and on around until the deck was finished. Surprise bonuses included several PAX adding more reps than indicated on their card, dealer’s choice joker burpees, and certain cards instructing the holder to disclose information to the group such as things that make them proud or asking them to make the group laugh.

Mary: LBCs, Supermans

COT: We’re often told we need to make the best of the hand we are dealt. This is certainly true in all aspects of life, but is a decidedly positive thing – encouraging us to take charge where needed, expect the unexpected, and modify the best-laid plans if necessary. As fate would have it, these lessons were on full display today when YHC had to modify the Q because our record turnout exceeded the number of available coupons, and I’m sure the PAX did not expect when they arrived in the Gloom that they would be asked to lead several exercises. But even as we barrel through the day, often pulled in several directions, we need to remind ourselves to try to make someone laugh, pay a compliment, remember what makes us proud, or make time for hobbies. Only then can we play the best hand we have.

Brandon D. Almond
Counsel
troutman pepper
Direct: 202.274.2864 | Mobile: 540.460.8324 | Internal: 12-2864
brandon.almond@troutman.com

□ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ □ –

AO: The PatriotQIC: Lazlo

The PAX: Slapshot, Lucius, Bone, Major Payne, Citrus, Wedding Singer, Situation, Cable Guy, Maguire, Flipper, Speedo, Spokes, Roadkill, Fish Fry, Jag

16 PAX gathered on another misty morning to enjoy the gloom together. It wasn’t a leg day, it just seemed that way.

Warmup: 1 burpee, SSH, 2 burpees, Imperial Walkers, 3 burpees, cherry pickers, 4 burpees, Moroccan Night Clubs, 5 burpees

The Thang: Part 1 was 11’s. The PAX bear-crawled their way to the 20 line, did 1 Bonnie Blair per leg, lunged walked back to the start (a popular pairing, those two exercises), and completed 10 coupon thrusters. Repeato, counting up to 10 Bonnie Blairs and down to 1 thruster.

The PAX seemed to enjoy this so much that Part 2 was another round of 11’s, a bit lighter on the legs this time. Just a mosey to the 20 and back. The exercises were 1 Mike Tyson, 10 curl-presses, and repeato like before.

Mary: Captain Thor, pyramid to 6 and back. Toy Soldiers.

COT: The Boy Scout motto is "Be prepared." It’s good advice, but also important to realize that sometimes in life you’ll find yourself unprepared, like the QIC was this morning. But we all have people we can turn to when you need help. F3 is full of them. Take a minute to think about who those people are in your life. Thank them if you can, even if they haven’t done anything. And do your best to be that person for someone else in your life.

AO: The General

Q: Obadiah

Date: 11/26/20

The PAX: Traveler, Citrus, Orange, Surely, Petro, Toolbox, Lazlo, Racket, Blue Cheese, and one more!

Warm Tuesday in late October for a “Coupon Calamity.” Lots of stations, lots of heavy things, all for a purposed back work-out on the ground of W&L.

Warm-up: SSH, WMH, Cherry pickers Michael Phelps, arm circles, down dog, Cobra, quick lap around the track.

21s (SSH in silence, end in cadence in 21st SSH or do burpees) to start, fail on first round. 2nd round better, but not seamless.

The Thang:
Stations Round 1:

1. Pull up bar – Alternating Murph 5/10/15 (2 PAX)
2. Squat Thrusters with CB
3. Bucket carry (50lbs)
4. Back flys (10lbs)
5. Dice 1 (Squats, crabwalks, rope jump)
6. Dice 2
7. Deadlift with the barbell (125 lbs)
8. Curls with dumbbells (25lbs)
9. Ab roller
10. 300m run timer

Station Round 2:

1. Same
2. Kettlebell with CB
3. Toe touches with a Paver
4. Arm raises
5. Same
6. Same
7. Bent rows
8. Ab roller
9. 8 Ct Manmakers with dumbbell rows
10. Same

Mary: 1 round overhead weighted sit ups.

COT: Live purpose-filled lives. The weights today all lived out their purpose to break us down, work our bodies, now go live out your specific purpose with excellence; push through the expected resistance and weariness, and fulfill your unique calling today.