Author: f3nano

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@Nano

AO: Olympus

Woodson HS Exploratory

Friday, Aug 14, 2020

QIC: HT

PAX: HT, Zeus, Monk, PopFly, El Niño, Derecho, Nano

Warm up:

Line up End Zone, jog 50 yard line, reverse jog back.

Butt kickers to 25 yards, then switch to high knees.

Karaoke right side 25 yards, switch to return 25 yards

Egg shells: in place, drop, jump, forward, reverse, left and right

Stretch: windmills, swing arms & twist, williemayshayse, step forward groin both sides, downward dog & cobra

The Thang:

Station 1: enter bleachers, up & down both sides, then exit. This is our Timer

Station 2: Sledgehammer tractor tire, 10 on each arm, then repeat

Station 3: Sandbag walk lunge

Station 4: Block curls

Station 5: Med Ball squat-toss

Station 6: Tractor tire flips

Station 7: Tricep dips off bench

Mary:

started with 10 burpees, then round robin of core exercises. Rolled around in their turf field to fully cover our bodies with their sand like rubber pellets.

CoT:

Grateful for opportunity to catch another sunrise with these HIM’s!!

AO: The General

QIC: Traveler

The PAX:

Fridge, Fairweather, Jenner, Lucius, JAG, Southpaw, 3 Mile, Trolley, Elvis

Warm Up:

SSH, LBAC, Imperial Walkers

Line up at goal line:

Side shuffle to 20. 10 Merkins. Side shuffle other direction to 40. 10 Merkins. Skip for height for 20 yards. 10 Merkins. Butt kicks for 20 yards. 10 Merkins. High knees for 20 yards.

100 yard run back to the original goal line.

The Thang:

Army Physical Readiness Test: PAX Completed 2 of the 3 tests that the US Army uses to determine the minimum fitness requirements for its soldiers.

2 minute AMRAP of push-ups

2 minute AMRAP of sit-ups

Bataan Death March around the AO:

Indian run (single file mosey), where the “6” stops to do 8 jump lunges (single count) and then sprints to the front of the line. The new “6” then stops to do 8 jump lunges and sprints to the front.

Every 2 intersections, the PAX stop for two, 45 second AMRAP exercises. Exercise #1 is chosen by the leader (PAX in front when they reach the intersection) and Exercise #2 is always burpees.

Four stops in total – Rounds of leader-chosen exercises included (Body-weight squats, One-Legged Agility Hops, American Hammer, Planks)

Mary:

N/A

COT:

Making time for self-reflection is essential for being intentional about our development as men. Whether that’s through journaling, prayer, or meditation, we need to re-orient ourselves and have regular check-ins. Unless we specifically make time for it, we can become prisoners of the moment and let other people or the shiny thing in front of us fill our time. Let’s each carve out definitive time for reflection each week.

AO: The Patriot

QIC: Lucius and Lazlo

The PAX: Bone; Cable Guy; Choo Choo; Citrus; Elvis; Infinity; Grease Monkey; Maj. Payne; Mayberry; Road Kill; Slap Shot; Sticks; Sunshine; Three Mile; Wedding Singer; X-Ray (FNG)

WARM UP: SSH; Windmills; LB Arm Circles; Downward Dog; Moroccan Night Clubs; Mosey (w/ 75 meters of butt-kickers).

THE THANG:

24-7s: PAX lined up on field (on the numbers), performed 24 reps of an exercise; ran 35 yards across field (to numbers on opposite side), performed 7 burpees; ran back; and regrouped. They did this 7 times (one for each day of the week). 24-rep exercises included: Merkins; Lunge Steps (IC); Dry Docks; Body Weight Squats; Peter Parkers; Squat Jumps, and Air Presses. Body Weight Squat rest exercise to pick up the six. PAX completed 490 yards of running, 49 burpees, and 168 exercise repetitions.

Long Walk: PAX carried cinderblock around the perimeter of football field via either Overhead Carry or One-Arm Farmer carry. PAX performed 10 Squat Thrusters, Curls, or CB Swings at each corner (PAX’s choice). Every time a PAX put down his block down or changed carry position (not at a corner), he performed 5 Merkins. Repeat until complete.

THE MARY: Flutter Kicks; LBCs

CIRCLE OF TRUST:

First thought: They say the days are long, but the years short. Each day seems to stretch forever, but months, or even years, pass quickly. YHC has found this truth amplified by working at home during COVID-19 office and school shutdowns. To combat this slide, remember that each day, and each week, contains many hours. We get 168 hours a week—like the 168 repetitions we performed this Gloom. Consider how you want to spend your 168 hours this week. Then execute.

Second thought: In developing this Gloom’s workout, YHC consider several alternatives that would either crowd PAX together or require excessive switching of cinderblocks between PAX. Concerned about safety, YHC reached out to PAX for advice. This led to a stronger, safer beat-down. Many thanks to Maj. Payne, Sunshine, and Lazlo for helping put it together. Don’t forget to lean on your support system in these challenging times.

AO: #thepatriot

QIC: @Infinity

The PAX: @Infinity, @Choo Choo, @Fish Fry, @Deflator, @Pong, @Grease Monkey, @Bone, @Sunshine, @Mayberry, @Styx, @Cable Guy, @Spokes, @3 Mile, @Jag, @Elvis, @Major Payne, @Lucius

WarmUp: 20 Air Squats, 10 Arm Circles each direction, 20 Windmills, 10 Hand-release pushups, 1/4 Mile Mosey

The Thang: Death by 10m (EMOM 100yd Sprint, add 10yds each time up to 200yds), 35 Standing Long Jumps, Catch Me If You Can (partner up) – 200yds, Walking Lunge 10 yds, 10 Hand-release pushups, Walking Lunge 20 yds, 10 Dry Docks, Walking Lunge 30 yds

Mary: 20 Sit-Ups, 20 American Hammers, 20 V-Ups

COT: In this workout, we focused on good form, even at the expense of quickness. Using proper form in a workout yields better results and provides a more meaningful workout. Sometimes, we are tempted to take shortcuts, but we take them at the expense of getting a workout. Just as in workouts. Often, we are tempted to just submit the paperwork without doing a proper review, to just do it for our children vice teaching them, or to ignore our partner rather than talking through a disagreement. Expediency leads to mediocrity, and mediocrity is not part of the F3 ethos–success is. Next time you are confronted with a challenge, ask yourself whether you are pursing meaning or expediency, and choose the meaningful approach. Pursuing what is meaningful (not what is expedient) will lead to more success, fulfillment, and happiness in all aspects of life.