Author: f3nano

AO: The Patriot

QIC:Maj Payne

The PAX:Wedding Singer, Brown Bag, Lucius, Lazlo, Cable Guy, DRPAX Slim, Spokes, Infinity, Fish Fry, Citrus, X-Ray, Choo Choo

“To be an uncommon man, one needs to do uncommon things.”

WarmUp:Line up on the goal line.

SSH x 10 IC,

Bear Crawl 10 yds to 10 yard line,

IW x 10 IC,

Lunge Walk 10 yds to 20 yard line,

WMH x 10 IC,

Bear Crawl 10 yds to 30 yard line,

LBAC front x 10 IC,

Lunge Walk 10 yds to 40 yard line,

Mtn Climbers x 10 IC,

Broad jump 10 yds to 50 yard line,

Merkins x 10 IC,

Then about face to head back.

Broad jump 10 yds to 40 yard line,

Mtn Climbers x 10 IC,

Lunge Walk 10 yds to 30 yard line,

LBAC rear x 10 IC,

Bear Crawl 10 yds to 20 yard line,

WMH x 10 IC
Lunge Walk 10 yds to 10 yard line
IW x 10 IC
Bear Crawl 10 yds to goal line

The Thang:Mosey over to the parking lot near the basketball court for a six station circuit.

1. Aussie Pushups x 15
2. Merkins x 15
3. Burpees x 10
4. BWS x 15
5. Balls to the wall walk 2 fence posts
6. Jump squats

PAX completed the circuit until all roughly finished 5 rounds. Finished up with a Ring of Fire with 5 x Merkin per PAX.

Mary:

25 x Flutter Kicks
16 x American Hammers
17 x Toy Soldiers
18 x Freddie Mercuries
25 x LBCs

COT:We are all uncommon simply by virtue of posting in the gloom. It’s important to find ways to be a better man, to help make the world a better place, and be uncommon in all that we do. Sometimes that involves looking out for those in need. There are men that need F3 and don’t yet know it. It’s up to us to reach out to them. Figure out ways to help make others better. Be there to listen if needed. Be there to offer guidance if needed. Most importantly, be there!

Aye!

AO: Traveling AO – Woodson HS

QIC: @Nano

The PAX: @Pop Fly, @Monk, @Zeus, @Hightower

WarmUp: SSH, windmills, Arm Circles, WMH, Merkins

The Thang:
After the brief warmup, the PAX grabbed their cinder block and headed over to the base of the Woodson HS stadium stairs; its about 50 to the top.

Exercise 1: Cinder block Burpee to the first isle (about 18 stairs). This included an over head CB press.

Exercise 2: Progression up the stairs:

• Start with 5 CB arm curls
• Carry CB up 5 steps and leave the CB, run down 5 steps,
• Right Leg Hops to CB, run down
• Left Leg Hops to CB, run down
• Both Leg Hops to CB, pick up block, 5 CB rows
• Carry CB up 5 steps and leave the CB, run down (now 10 steps),
• Repeat until first isle
• Carry CB all the way down.
• Rinse and repeat two more times.

Exercise 3: #11s

• Start with 10 merkins at the bottom
• Run up and do 1 air squat
• Repeat with 9 and 2, 8 and 7, until 1 and 10.

Mary: On the benches along the first isle the PAX spread out for a series of:

• Flutter kicks
• Dips
• Bench Sit ups
• Bench “in and outs”
• Slow Merkins
• More Dips

COT: The top of the bleachers is a long way up, but taking it one step at a time eventually gets you to the top. We pushed ourselves today and need to carry that forward throughout the day as we proceed with purpose and overcome obstacles by breaking them into manageable tasks.

-No the cinder block doesn’t have an elbow, that’s @Zeus!

AO: The Patriot
QIC: Brown Bag
The PAX: Petro, Daunte, Lucius, Bone, Elvis, 3 Mile, Lazlo, Choo Choo, Infinity, Cable Guy, Sticks, Road Kill, Citrus
WARM UP: SSH; LB Arm Circles.
THE THANG:
Mini-Sasquatch Workout #1: PAX lined up on the sideline and ran to the opposite sideline and performed 10x Merkins, then back to the other sideline for 10x Squats, then back for 10x LBCs, then back for 10 Burpees. This was done twice for a total of 80 reps.
Run #1: PAX left the AO for a one-mile run, stopping about ¾ of the way to perform 3 burpess.
Mini-Sasquatch Workout #2: PAX partnered up with one partner on the goal line and one on the five-yard line where PAX #1 performed 8 jump squats and when complete PAX #2 performed 16 Merkins, with PAX #1 performing his 16 Merkins after PAX #2 finished, and PAX #2 then performing 8 jump squats after PAX #1 finished. The PAX worked their way down the ladder to 1 jump squat and 2 Merkins each.
Run #2: QIC initially instructed the PAX to run 3 laps around the track, and the PAX rejoiced when that was cut to 2 laps for time.
Mini-Sasquatch Workout #3: PAX performed Captain America, starting with 1 Burpee and 4 lateral hops and worked their way up the ladder adding 1 Burpee and 4 lateral hops each time until they got to 10 Burpees and 40 lateral hops.
Run #3: PAX ran one lap.
MARY: Flutter Kicks; Freddie Mercurys, American Hammers, LBCs
COT:
Marilyn Ferguson observed, “No one can persuade another to change. Each of us guards a gate of change that can only be opened from the inside. We cannot open the gate of another, either by argument or by emotional appeal.”
This is important to remember when thinking about our own lives and trying to inspire change in others.
We must have patience when we seek change from others and remember that all we can do is give those we love, work with, etc. the keys they need to unlock, or tools they need to tear down, that gate.
Conversely for ourselves, don’t wait for some outside event to force the changes you want to see in your life. Understanding that and committing yourself to make those changes will yield incredible results, and the fact that everybody showed up in the rain this morning demonstrates their ability to make such a commitment.

AO: Highland

QIC: Trolley

PAX: JAG, Toolbox, Katniss, Infinity, Grease Monkey, and Sea Dog

Warm up:

15 SSH, 10 Windmills, 10 Arm Circles (big and small) each way, 10 Williemayhays, 10 Cherrie pickers

The Thang:

The theme of the workout was a tour of the expansive Arlington Highland Park, and its many fields, while avoiding the pesky rubber pellets of the upper soccer field. Starting from the upper soccer field parking lot, we began our moseys to each of the stations, taking the long way to each one:

• Station 1: (at the 9/11 memorial) = 10 Burpees, 20 Merkins, 30 WW2, 40 Body Weight Squat, 50sec Plank.
• Station 2 (field behind tennis courts) = 10 Burpees, 20 Diamond Merkins, 30 WW1, 40 Body Weight Squat, 50sec Plank.
• Station 3 (baseball field) = 10 Burpees, 20 Off-Set Merkins (10 each side), 30 WW2, 40 Jump Squats, 50sec Plank.
• Station 4 (playground) = 10 Pull ups, 30 Calf Raises.
• Station 5 (lower/grass soccer field): 10 Burpees, 20 Merkins, 30 WW1, (no 40 or 50 due to time).

The Mary:

Freddie Mercury’s (courtesy JAG)

CoT:

Prayer for each man, to bear our responsibilities at home, work, church, etc. with perseverance and grace, and to seek God’s will above our own. Amen.

1. AO: Olympus
2. QIC: YNAB
3. The PAX: Obadiah, Nano, Zeus, Hoolihan, Dunder, PopFly, ElNino, Monk, Ashe
4. WarmUp: SSH, Windmills, Ricky Bobby up to the tennis courts, High Knees, Butt Kickers, and Frankenstein Walks
5. Fifth Paragraph: YNAB informed the group about President Hoover’s dislike for exercise and his physician’s creation of a sport called Hooverball (https://en.wikipedia.org/wiki/Hooverball). The PAX then attempted to light the court in order to reduce liklihood of decapitation by medicine ball. During the three games of Hooverball and realizing there was more fear of the small hard medicine ball than the website implied, YNAB realized that a larger fluffier medicine ball and playing in daylight were probably preferred for future games. YNAB then had the PAX switch to Catch Me If You Can on the tennis courts. We did burpees, deep squats, WWIIs, Imperial Walkers, and some other fun exercises as @Nano did an amazing backwards roll to the delight of the crowd. We then mozied back to the parking lot for Mary.
6. Mary:
7. COT: @PopFly announced the upcoming workouts and the upcoming Olympus shirt order. YNAB infored the group of a good quote by Hoover: "Wisdom consists not so much in knowing what to do in the ultimate as knowing what to do next" and related it to that morning’s switcharoo (fail fast, gentlemen). He then closed with a quick prayer before the PAX dispersed.