Author: f3nano

Sparta: The Spartan 300!!

Oct 16, 2020

QIC: HT

PAX: Infinity, Zeus, Ashe, El Niño, Derecho , Roddick

Warmup:

Fellowship jog around track. Stop halfway for SSH, GoodMorning, Arm Circle, Downward Dog stretches. Then continue jog, with butt kickers, high knees. Finish the lap easy pace, shacking legs loose. Theme of the 300, is to push yourself to failure, then keep going. Control your mind, don’t quit, keep pushing and to motivate each other to complete the 3,000!

The Thang:

Split into 2 groups, at each halfway point of track.

Sprint 200, 10 burpees, 20 big boy sit-ups, 30 merkins, 40 air squats = 300

Repeat until you accomplish 3,000 (10 series or 5 laps around track). Record your completion time.

Ran out of time for Mary.

CoT:

Thankful for the group to continue to push to be better men everyday! Played video of David Googins, 40% rule.

https://www.youtube.com/watch?v=Zy5c2k3W458

Weds, Oct 7, 2020

Compound: Enjoying the view from the Top!

QIC: HT

PAX: Buffay, Obadiah, Roddick, El Niño, Derecho, Ashe

Warmup:

20 cadence SSH, Good morning, wind mill, downward dog & cobra kai, WMH stretches. Followed by fellowship jog to Mosaic parking deck, bobbing & weaving working on agility.

The Thang:

Burpee deck climb.

Start on first level: bottom 5 burpees, sprint up ramp, 35 cadence SSH.

Second level 10 burpees, sprint, 30 cadence SSH.

Third level 15 burpees, sprint, 25 cadence SSH.

Forth level 20 burpees, sprint, 20 cadence SSH.

Fifth level 25 burpees, sprint, 15 cadence SSH.

Sixth level 30 burpees, sprint, 10 cadence SSH.

Enjoy the view from the top deck.

Jog down the stairs to level 3, then bear crawl across pedestrian bridge.

Once all together on the bottom, group set up for Rickie Bobbie jog back to athletic fields.

Mary:

Flutter kicks, hip raises, Freddie mercuries.

CoT:

Monthly Challenge, get your miles in and recorded.

Nov 7 Vets Day CSAUP, The Grunt, look for details to be posted on Slack.

Find time to Enjoy the Moment. Lots of stress around, so find the time to take a deep breath and enjoy your accomplishments.

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

Warm up:

20 SSH IC

10 Air Squats IC

5 Merkins IC

10 Cherry Pickers IC

10 Don Quixote IC

10 Arm Circles IC

0.15 mile run

The Thang: Laredo

Background: U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique. The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie died. Here is the workout:

6 Rounds, done together as a group

24 Air Squats (or 12 IC)

24 Merkins (or 12 IC)

24 Lunges (or 12 IC)

400 meter Run

Burpees to bring in the six

Mary: Each PAX chose a led us in the following:

20 Dying Cockroach

10 Rosalita IC

10 Flutter Kicks IC

10 Supermans

20 American Hammers IC

Observations: We only got to 4 full rounds and then the air squats and merkins of the 5th round before running out of time. While it is good that we had more workout planned than time allowed, we will try this again with a shorter warm-up and no Mary to try to complete all six rounds, as they are symbolic.

COT: Infinity recommended the F3 books, “Freed to Lead” (read first) and “Q Source,” and shared some wisdom from their author, Dredd:

Our focus should be the Pursuit Of Proper Personal Alignment. This entails:

• A man must Get Right before he can do anything else

• An unfit man is a slave to his lack of self-control

• Fitness is a man’s Right relationship with himself, Fellowship is his Right relationship with the people with whom he is in Proximity and Faith is his Right relationship with his creator, the SkyQ .

• The order of the Get Right (1-Fitness, 2-Fellowship and 3-Faith) is prescriptive, not random. Although it might seem philosophically that Faith should come first and that Fellowship should precede Fitness, that just does not turn out to be true as a practical matter.

• To be able to help others, a man must first help himself. Analogy of putting your own mask on before helping others in a depressuring airplane cabin.

AO: The HighlandsQIC: Toolbox
PAX: Jenner and Toolbox
WarmUp: Single leg static lunge, windmills, cherry pickers, imperial squat walkers, mosey the parking lot.
The Thang: tabata style 30on 15 off. OYO:Round 1:LOWER BODY: bonnie blair with a side hop, ratchet squat (squat with a twist), prisoner walk up (hands on head start on knees and step up into squat and return to knees, rinse and repeat other side) sidewinders (start in kneeling finger guns to the R then swivel around to finger guns to the L switching kneeling position burning through the entire 30s)
Round 2: UPPER BODY: Hover hops (hold half ‘murican and jump feet in and out), step through ‘murican, toe tap ‘murican’ and hover pulse (hold low ‘murican position and pulse up and down).
Round 3:CORE: twisting piston (low plank hold with knee jumps side tobside), black widows (High plank knee to opposite forearm then upper arm then lower arm, rinse repeat opposite side), lateral mountain climbers, V sit pulses.
Slow mosey and recover to the field for a ladder style beatdown: half lap in between each round of exercise. Each round includes the previous exercises followed by another half lap…etc.
5 burpees
10 ‘muricans
15 LBCs
20 Carolina dry socks
25 air squats
2 final rounds of 75%-100% sprints
MARY: hands overhead Flutter kicks IC, Penguin crunches IC, starfish crunch single count (also called cockroach crunch), and finally boat to canoe with brutal holds (thanks Jenner).
CoT: during this Pandemic I have had a lot of time to reflect on my life, my family, my friends, my station. I have felt an overwhelming sense of gratitude. At the beginning of the "Great Pause" (start of the Pandemic) I lost my job, but have been so thankful for the luck I have had with having help from family and friends to bridge the gap between Jobs, have been luck to have the ability to homeschool my kids, spend quality time with them, be able to provide for them, be healthy and to have family and friends who are healthy and making their ways through to the other side. I am lucky to have friends like you all in the F3 brotherhood who I know if I called on for help, would be there to lend a hand and pick up the six. I am a lucky man, and for this I am thankful. Take a look at your situation and find your luck. Be thankful and be well. "Embrace the suck"

AO: Delphi
QIC: Gadget

The PAX: Dunder, Glee, Nano, Pop Fly, Slider, Wham-O, YNAB, Zeus.

WarmUp: Fellowship jog around the perimeter of the football field, SSHs, Merkins, LBCs, Squats.

Thang 1: The Al Carmichael (Modified) – Knerkins, Mountain Climbers, Dying Cockroaches, Squats, Burpees, Bonnie Blairs. The Pax lines up at the end zone, sprints to the other end zone and does10 reps of an exercise. Do six sets, one per exercise.

Thang 2: 11s – 10 sets of Dips / Jump Squats, running the width of the field between each set.

6 MInutes of Mary: Shoulder Taps, Heels to Heaven, Straight Leg Crunches, Flutter Kicks, Superman, Freddie Mercury’s.

COT:

Count-o-rama
Name-o-rama

Announcements:

CSAUP The Grunt at Lincoln Memorial on Nov. 7 to commemorate Veterans Day.