Author: f3nano

Posted on

Stair Challenge Prep

AO: The Highlands (8/13/20)

QIC: Jag

The PAX: Sea Dog, Southpaw, Katniss, Toolbox and Bandit

WarmUp: Side Straddle Hops, Imperial Walkers, Moroccan Nightclubs, Arm Stretches, Willy Mays Hays and Windmills.

The Thang: The PAX prepped for the upcoming Stair Challenge by getting in some leg work at the cozy confines of The Highlands. First, the PAX took to the turf field for Suicides that were punctuated by Bear Crawls, Crawl Bears, Burpees, Karaokes, and Air Squats. They moseyed to the adjoining grass field for Dirty Dogs, Mule Kicks, Diamond Merkins, Full Field Sprints, Dirty Mules and WWIs. Next was the basketball courts where the PAX performed Merkins, Walking Lunges, Squats-and-a-Halfs and Reverse Walking Lunges in a series of Sevens. Finally, the PAX made their way to the Q’s favorite wall and executed Side Saddle Box Jumps, Derkins and Dips. They returned to the turf field for

Mary: Australian Plankjacks, Penguin Crunches and LBCs

COT: The Q offered the PAX the same guidance from Sir Winston Churchill that he offered to the PAX at Olympus and The General earlier in the week – never waste a day. The Q once believed that it meant get up and get after every day, but he has come to learn that it is more than that. It means having purpose for your time because, as we have learned all too well recently, our time is precious and not guaranteed. Whatever it is, be intentional. Out.

Posted on

A Ring of Fire & Rain: Olympus Back Blast for 8.13.20:

AO: Olympus
QIC: A very VQ by Ashe. Thank you to all for bearing with me and helping. I was nervous and hope you had some fun.

The PAX: Welcome to FNG Zeus in the Downpour! Accompanied by Nano; Hightower; Dunder; the dangerous duo Derecho & El Nino; Wham-O; Pop Fly; YNAB (I have no idea what this name means).

Warm Up: SSH; Downward Dog; Cobra Kai; Mountain Climbers.

The Thang:
Part 1: 5 times: 10 peter parkers, hill sprint, 10 groiners, down the stairs, rinse and repeat.

Part 2: Shoulder carry block or coupon of choice around the school with 5 stops to complete squats, peter parkers at break 1; lunges and incline merkins at break 2; front and reverse bear crawl at break 3; calf raises and arm claps at break 4; SSH and peter parkers at break 5; carry in the downpour and run to the overhang for a cool down by going around around 1/2 the circle with additional flutter kicks, LBCs, squats, bonnie blairs, etc.

Mary: Today I get a puppy I will both love and need to forgive as it chews and pees its way around my home. Anyone can love when things are easy and people are kind. But I can’t love my dog better than my family and need to forgive for love to be true. Forgiveness and love are connected. Thoughts and prayers to Roddick in De.; get ready for the 9.11 stair climb. Have a great Thurs. everyone.

Posted on

Never Waste a Day

AO: Olympus (8/8/20)

QIC: Jag

The PAX: Hightower, Vault, YNAB, Pele, Monk, Sea Dog, Southpaw, NAFTA, Ashe, Pop Fly, Meatloaf, Elvis, Obadiah, Nano, Cheddar, Yard Sale, Derecho and 2.0 FNGs Spike, Magic and Blindside

WarmUp: Side Straddle Hops, LBACs (forward and reverse), Imperial Walkers, Willy Mays Hays, Weed Pickers, Windmills, Merkins, Down Dog, Up Dog and the "Petro".

The Thang: The PAX broke into 4 teams and each team went to one of four stations. One station required the completion of Carolina Dry Docks; LBCs were at another; the third called for Air Squats; and the fourth, Manmakers. The Q called the count. Upon reaching the end of the set, the teams performed Walking Lunges to get to the next station. This continued until the PAX completed each station. The next rotation included Glees, Freddie Mercuries, Bonnie Blairs, Manmakers and Bear Crawls from station to station. The third rotation included "Jenners" (a Merkin with two knee-to-opposite-elbow movements), Flutterkicks, Mountain Climbers, Manmakers and Reverse Lunges. After finishing half of the third rotation, the teams moved to midfield for F3 Volleyball, which include points rules that Q did not enforce, points that the Q did not count, and of course, burpees. Three teams played while the fourth completed a fellowship run.

Mary: Protractors and American Hammers

COT: Sir Winston Churchill encouraged us to never waste a day. The Q once believed that Churchill instructed us to get up and to get after it, but he has come to learn and appreciate a different meaning. It means having purpose for your time because, as we have learned all too well recently, our time is precious and not guaranteed. This could entail getting up early to take a F3 beatdown, but it could also be taking a recovery day. Whatever it is, be intentional. No one should waste a day.

Posted on

PAX Dodgeball

Olympus, July 16, 2020

QIC: HT

PAX: Dunder, YNAB, Monk, Hoolihan, Roddick, Peloton

Warmup:
30 SSH’s then Good Morning, WMH, Arm Circles, & downward dog stretches. PAX on fellowship jog around Olympus towards tennis courts. Then mix of butt kickers, skipping high knees, Frankenstein, followed by sprint.

The Thang:
Split up into 2 groups on tennis courts. Dodgeball rules:
Throw to hit opposite side team
If you get hit, walk to rear of your side. Then bear crawl to opposite court end line & join opposite team.
If you catch opponents ball, he then walks to rear of his side, then bear crawls to opposite court end line, then joins opposing team.
Halftime PAX lined up on sideline to run shuttle run across 6 tennis courts.
Resumed dodgeball for second half, added twist. If your ball doesn’t go over net, drop for burpee, then resume play.

Mary:
Round robin merkins, flutter kicks, heels to heaven, boat/canoe, LBC’s, WW II, carolina dry-docks

CoT:
Prayers for Peloton & Mule’s families on their relocations, will be missed!
Prayers for families still struggling through Covid.
Thank you to my F3 brothers that constantly push us to be better!
Played Jocko Willink podcast of ‘Good’.

Posted on

LA LA Land Workout at the Delphi!

Tuesday, July 14, 2020

AO:Delphi

QIC: Nano

PAX: Hightower, Obadiah, YNAB, Peloton, Dunder

Warmup: Fellowship jog to the field. SSH, windmills, willie mays hayes, arm circles, then stretched calves & hamstrings, and ended with some merkins IC.

The Thang: The PAX lined-up along the end-line for the first of many rounds of Legs, Arms, Lungs, and Abs (LALA). The rounds went as follows:

Round 1:

  • Lunge walk to the 10 yard line
  • Crab walk or bear crawl back
  • 50% pace run to 10 yard line, sprint back
  • 10 – LBCs IC
  • Repeat 4x, increase 10 yards/10 reps each time
  • Pick up six and move on to round 2.

Round 2:

Don’t Let it drop Wall Sits: The PAX all line up on the wall with 2 cinderblocks on one end. The cinder blocks are passed down the line to the other end. When he received the block, last HIM in the line stands up with the cinderblock to bang-out 10 arm curls before running with the cinderblock to join the wall and pass it down the line. When the cinderblock reaches the end, the next HIM stands up and does the curls. On the second time through, the HIM standing do overhead triceps extensions. 4 reps each. Recover with a lap, stopping for WWI, flutter kicks, and Freddie Mercury’s on the corners.

Round 3: Partner up for the following round:

  • Air-squats IC x 50
  • With partner, wheel barrel to 25, switch and continue to 50
  • sprint to end line, 50% pace on 100 yrd return.
  • Double-Ds – 50 IC
  • Repeat 1x, no time to do the staircase down.

CoT:
Announcements: The 9/11 stair-climb event training begins at Compound this Wednesday. Get your calendar cleared for Friday 9/11 or Sat 9/12 to join a 100+ people at the steps of the Lincoln memorial! This Friday at Delphi is the 1776 WOD, starts at 0530.

Message: Hard work vs. Good Habits, Richard Biggs: “Hard work, the physical effort necessary for success, is of no value when directed toward the wrong endeavor.” We are all doing the hard work, but as we work through the the week, make sure you take the time to make course corrections to maximize your effort. Overtime this will turn into a habit and occur without thinking.