Author: f3nano

 AO: Olympus

QIC: Derecho

The PAX: Ash, Magic, Hightower, Vault, Roddick, Pop Fly, Chedder, Nano, Greece Monkey, Slider, Yardsale, YNAB, El Niño.

Warm-up:

SSH, Arm circles, Imperial walkers, Downward dog, Cobra Kai, WMH.

The Thang: The PAX lined up on end zone line and began a sprint ladder climb:

Sprint 20yd line and back, 25 Bonnie Blaires

Sprint 40yd line and back, 20 Merkins

Sprint 60yd line and back, 15 WW1’s

Sprint 80yd line and back, 10 jungle boy squats with two scoops

Sprint 100yd line and back, 5 Burpees

Then the PAX did a three round planking ring of fire. Merkin and chase.

The PAX were divided into two teams and started a game of hand ball using a soccer ball with mixed in exercises. If a player with the ball touches their defender the defender must drop and do 5 merkins. Kicks if caught were in play, if dropped earned entire team, 5 Merkins. 2.0s much touch ball before every score!

MARY: Flutter kicks, Row boats, LBC’s, fast feet sprawl, chicken wings, Freddy Mercury’s

Circle of Trust (COT): games/sports force us to communicate effectively with each other in order to win, and it helps grow our camaraderie.

More details and photos to come…

Sept 10, 2020 Q-School

AO: Olympus

QIC: HT

PAX: PopFly, YNAB, Zeus, Dunder, ElNino, Derecho, Ashe, Roddick, Houlihan, FNG Denali

Warm-up:
Open with Disclaimer, F3 Mission Statement and 5 Principals.
20 cadence SSH, Arm Circles Forward & Reverse, WIllieMayesHayes, Downward Dog, CobraKai, 20 Mountain Climbers

The Thang:
After a fellowship jog up to football field, PAX lined up on goal line. Explained suggestion for cadence counting and feedback for improvement AAR.

Bear crawl ladder climb:
10 yards, stop for 10 burpees, AAR
10 yards, stop for 20 Merkin, AAR
10 yards, stop for 30 SSH, AAR
10 yards, stop for 40 shoulder press, AAR
10 yards, stop for 50 calf raises, AAR

IntroCircle each PAX enters the circle, shares personal information & what motivates him to come out to Gloom. Then he runs own exercise, group provides AAR for improvement. Next PAX, rinse & repeat.

CoT:
Sept 11 Stair Climb tomorrow, plan to arrive at 0430, event starts at 0445. Derecho birthday Q Sat. Sun at 0630 Week 2 IPC at Olympus. Jimmy V: March 1993 ESPN never give up Speech
3 things everyday: Laugh, Think, Emotions Brought to Tears= Full Day

AO: Delphi
QIC: Ashe

The PAX: 10: Hightower, Slyder, Dunder, Zeus, Pop Fly, YNAB, Glee, Obadiah, Gadget, Hoolihan

WarmUp: SSH, downward dog, cobra kai, slow reverse lunges, slow squats, slow merkins

The Thang: Speed work (because I could definitely use it) and games (because Sept. has enough killer workouts) – 1. 25 yard butt kickers and high steps / knees
2. 50, 75, and 100 sprint and jog return increasing in intensity each tie
3. Alternating power moves immediately before sprints to 50, 75, or 100, including jump squats with high knees, hand clap merkins, and broad jump. Concluded with 6 broad jumps, 6 squat jumps to a 100 yard sprint. We missed skier hops – 1 leg jumps side to side.
4. Attempts at 2 games in the gloom: two ball soccer, where each time tried to maintain possession of their ball while stealing the other team’s ball. Played on half the field. Each time a team ended up with both balls everybody ran to the far goal line and back. Then tried a brief stint of an ultimate frisbee-style game with overhead passes of a single soccer ball, but the ball proved too slippery.
5. Circled up for additional squat jumps, slow reverse lunges, and hand clap merkins.

Mary: leg lifts; flutter kicks, pickle pounders, LBCs, the Glee, and an exercise of unknown name where everyone danced like a crazy person going side-to-side with their elbows and legs to work the obliques.

COT: Announcement about the 9/11 stair climb by Hightower. Arrive by 4:30, parking on/near Ohio Drive, begin by 4:45, ending by 6:30ish. Message of the day: gratitude. Appreciate the day and all it brings.

AO: The Patriot (8/31/20)

QIC: Jag

The PAX: Sea Dog, Southpaw, Wedding Singer, 3 Mile, Bone, Citrus, Maj. Payne, Choo Choo, Mayberry, Grease Monkey, Rebar, Elvis, Sunshine, Slapshot, Cable Guy, Spokes, Infinity, Lazlo, Lucius and FNG Maguire (Welcome!).

Warm Up: Down Dog, Up Dog, a Gleemaker (a Manmaker burpee with a Glee (shoulders to elbows) instead of a Merkin), mosey to the other end of the field, Willy Mays Hays, Weed Pickers, 2 Gleemakers, mosey to the other end of the field, Side Saddle Hops, 3 Gleemakers, Imperial Walkers, 4 Gleemakers, mosey to the other end of the field, Hands Release Release Merkins (hello IronPax), 5 Gleemakers, mosey to the other end of the field, Jungle Big Boi Squats, 6 Gleemakers, mosey to the other end of the field, Leg Raises, 7 Gleemakers, mosey to the other end of the field and (finally) the Petro.

The Thang: The PAX broke into three teams. Two teams played 7 v. 7 ultimate while the third ran stairs. If the frisbee hit the deck, then the penalized team did 2 burpees. The PAX complete three rotations.

Mary: Freddie Mercuries, Flutterkicks, Penguin Crunches and one final Gleemaker.

COT: (Offered as a prayer, or depending on your beliefs, a devotional) PAX there is much to concern us right now, but let us not forget to be thankful for that which is good in our lives — our health, the love of our families, the fellowship of F3. Amen.