Author: f3nano

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AO: Olympus

QIC: Ba Da Boom

PAX: Roddick, Hightower, Highlander, Houlihan, Nano, Mule, Shetland, Peleton, Dunder, 

10 PAX conquered the frigid air as we ascended Mt. Olympus for an Everest inspired climb.  Although no sunrise to be seen from the peak, the glory of the gloom remained infinitely visible for all to enjoy.

Warm-ups

SSH, WMH, good mornings, cherry pickers, calf stretch, hip flexor stretch transitioning to quad stretch

The Thang:

Mosey to base camp: (4) 100-yd sprints with 10 merkins in between each sprint

Acclimating to base camp: kettle bells, suicides, bear crawl (with cinder block), elf on the shelf (start with cinder block on ground and lift it across your body, reaching up as high as you can – like putting it on a shelf), crab walkers (sideways), paint the lines, overhead arm presses, calf raises, and arm curls

The climb: Lunge up a step, perform 1 squat, lunge up next step with other leg. Repeat to top.  At the peak, perform 5 burpees. Ignore the burn while standing firm – hands on hips, feel the pride. 

Announcements:

F3 The Capital – Convergence 3/21/20

Mary

ABC’s, mountain climbers, cockroaches, superman’s, sky jumpers, some crazy dive bomber version of merkins, flutter kicks, sharon stone’s, 2-Pax exercise – one holds ankles feet up, while the other pushes feet down and side-to-side, and Susan Somers (not recommended for warmer, shorts-wearing weather).

COT

In 1 Corinthians (16:13) it talks about being a man of God.  “Be on the alert, stand firm in the faith, act like men, and be strong.”  My interpretation of this is to avoid hoping for an easy life.  Enduring hardships will be necessary.  Together, we work toward building strength, so that as men we are ready for whatever comes our way.  

When: February 11, 2020

AO: Delphi alternate AO Orange Hunt Elementary School

QIC: Highlander

The PAX: 9 Hightower, Dunder, Nano, Pelaton, Pop Fly, Glee, Obadiah. 

9 PAX posted in the rain for a soggy Tuesday and took some overhead shelter under entranceways at Orange Hunt Elementary School. Two of Fairfax County’s finest happened to be securing the parking lot so YHC arrived early to give them fair warning that several men were about to descend upon the AO and perform feats of great strength. Fortunately this intervention saved the PAX from a potentially awkward misunderstanding with the local criminal justice system.  

WU:  one leg hip stretches 2X IC, bent leg body twists 15X IC, Forward Lunges 10X IC, Rear Lunges 10X IC, Arm Circles forward, rear, and Chinook style.

The Thang: to get into the theme of the glorious decade of the 1990s, the PAX performed innumerable SSHs for the duration of the song “Jump Around” by House of Pain.  Technically this song came out in 1989 but just go with it.  After smoking our calves the focus shifted to merkins ‘NSYNC’ with the song “Flower” by Moby, an exercise better known as “Sally”.  

To really get into the 90’s mood the PAX shifted to circuit with 5 stations and knocked out ‘90’ seconds of work with 30 seconds rest as they moved between stations, all while rocking out to grunge and alternative music from the 90s.  One round, followed by 200m run, then back for a Second round.

Stations: Step Jumps; Monkey Humpers, Triceps Dips, Incline Bear Crawl, and Bonnie Blairs, 

After finally finding ‘Nirvana’, the PAX moseyed back to the start for a quick circle of pain with flutter kicks, mountain climbers, and finishing off with supermans while singing the theme song from “the Greatest American Hero”.  (I know that show was actually in the 80s but the song just works).  

COT:  9 PAX braved the wet and got better.  Thanks to the PAX for their support of my VQ in this new AO. Thanks for the Fellowship and Faith to go out in the new day and do what must be done.  

Tuesday February 4th, 2020

AO: Delphi

QIC: @Dunder

PAX: @Nano @Pop Fly @Hightower @Mule @Mulligan @Peloton @Highlander @YNAB @Ba Da Boom @U-boat

Warm-ups: The usual, SSH, arm circles, WMH, etc..

After warmups we did a fellowship jog around the field. We then broke into pairs. One person sprinted to the opposite 40 yard line and did 4 burpees while the other stayed behind and performed: merkins, bonnie blairs, air squats, planks and overhead presses.

Threw in some wall sits as an active break.

Rinse and repeat 1x.

Mary: Performed some new and interesting core exercises.

COT: Give thanks for today and let’s try to be the best husbands, fathers, friends and coworkers we can be. As @Pop Fly says often “win the day”.

AO
Olympus

QIC
Ba da Boom

The PAX
Highlander, Hightower, Nano, Dunder, Glee, and Mule

Warmups
SSH Arm Circles WMH Cherry Pickers Hillbillies Imperial Walkers Mountain Climbers Calf/Hip Stretches

The Thang
Timer: 20 Bonnie Blares followed by stair run- reach the top: 5 burpees, run back down. Stations included: 2 Pax sparring with boxing pads (gloves optional), followed by overhead arm presses, lunges, arm curls and suicides. Rest with 10 merkins and repeat. But changed suicides to bear crawl, overhead arm press to tricep pulls and arm curls to chest pulls.

Al Gores with 2 rounds of 4x4s includes 4 merkins and 4 mountain climbers (applying 3 count for each one)

Mary
Stairway to heaven, banana rocker (not sure if I got the name right but it’s harder than it sounds), flutter kicks, row-boats , big boy sit-ups, and oblique sit-ups

CoT
Pay attention to the little things. Help a neighbor in need and make a difference in your community. We are grateful for the opportunity of fellowship and the support system that F3 has provides us. Let it fuel your day.