Author: f3nano

Date: 2025-02-13
AO: olympus
Q: Hightower
PAX: Rambler, Atlas, Doodles, Peanuts, Pop Fly, Ashe, Obadiah, K-Pop, Battleship FNGs: None
COUNT: 10
WARMUP:
Lots of stretching and a few warm up exercises

THE THANG:
Break into (3) groups. 2 groups do station exercise, while 1 group runs lap around parking lot. Then rotate once the runners return. Rinse & repeat for 3 rounds with different exercises each round.

MARY:
Flutter kicks, and LBC.

ANNOUNCEMENTS:
ARC: March 1 from 6-10pm
Burden Run: March 1 main event
Rambler’s AT hike April 25

COT:
Thomas Cole paintings called The Voyage of Life. Where he paints (4) stages of life: Childhood, Youth, Adulthood and Old Age. Clear connection between age and happiness. There’s a drop from mid 40’s to mid 50’s. Highest points when we’re young, then picks back up as we enter Old Age. This is why we need F3, we’re all in the Age Slump. Thanks to all you men that have helped me cope with mid life struggles.

Tags: olympus, Rambler, Atlas, Doodles, Peanuts, Pop Fly, Ashe, Obadiah, K-Pop, Battleship

Date: 2025-02-12
AO: ao-the-bullpen
Q: Trolley
PAX: Peloton
FNGs: None
COUNT: 2
WARMUP: SSH – 20, Arm Circles (Fwd/Rev) – 10 each, Don Quixote – 10, WMH – 10 , Hillbillies 10, Rockettes 10, Cherry Pickers – 10

THE THANG:
Mosey around the open field and back to the pavilion. Bear Crawl to trash cans and mosey back to the pavilion.

Series of partner exercises while playing some of the greatest (energetic) love songs:
Hit the target count of the first exercise while the partner does the other. Switch when tired or reach 50 reps, whichever comes first. 1.Merkin x 100 & Monkey Humpers
2.Coupon Curls x 125 & SSHs
3.Overhead Press x 150 & Reverse Lunges
4.LBC x 200 & T-Claps
5.Goblet Squat x 250 & Rockettes
6. Coupon Calf Raises X 300 & Step Ups

Take breaks between exercises to bear crawl or mosey around the pavilion.

MARY: none; over time
ANNOUNCEMENTS:
COT: Tell the story of Valentinus, known as St. Valentine, who lived in Italy during the era of intense persecution of Christians. He was asked by a judge to pray for his blind daughter. He prayed and she gained sight, after which the judge converted to Christianity. Legend has it that he also performed a number of wedding ceremonies for Roman soldiers who were forbidden to marry. Eventually, he was sent to Emperor Claudius II who liked him until Valentinus tried to convince the Emperor to embrace Christianity, whereupon he was condemned to death. Upon the order of his death, Valentinus wrote a farewell to the girl whose sight he had attained and signed it “from your Valentine”. Valentine was then beaten with clubs and beheaded on Feb 14, 269. Hence the beginning of a tradition of sending a “valentine”. I appreciate Valentinus’s commitment to the Gospel and to offering love – which required a great deal of courage. So we conclude this beatdown in memory of St. Vallentine and prayed that we would demonstrate courageous love. Ended in prayer.

Tags: ao-the-bullpen, Peloton

Date: 2025-02-12
AO: ignite
Q: Fitz-Hume
PAX: Goldfish, Popeye
FNGs: None
COUNT: 3
WARMUP: the usual
THE THANG: run up and down the FCC parking deck, doing inchworms and shoulder taps along the way. MARY: overhead coupon imperial walkers and hillbillies
ANNOUNCEMENTS: check the channel
COT: some things we do for continuity and not productivity

Tags: ignite, Goldfish, Popeye

Date: 2025-02-12
AO: thepatriot
Q: Summit
PAX: Anchorman, Gherkin, CableGuy, Rim Fire, Strange Brew, Maguire, Messy FNGs: None
COUNT: 8
WARMUP: All IC…SSH, Imperial Walkers, Hillbillies, Michael Phelps, Cherry Pickers, Downward Dog, WGS, Cobra Kai

THE THANG:
– Four (4) full Tabata sets…20 secs work|10 secs rest X8)
– Alternate Blockees & Cactus Jump Squats
– Alternate Dips & Thrusters
– Between each set run one lap (400M) around track…sprinting lengths and jogging corners…in 6 inches of fresh snow!! Total 1 mile
– Beatdown also included a Drake vs. Kendrick Lamar battle playlist. Informal polling and directive from Messy was that Drake won.

MARY: All IC…LBCs, American Hammers, Flutter Kicks

ANNOUNCEMENTS: ARC and other announcements on announcement channel.

COT: Growing up YHC was raised by the rule…”work before play.” Whereas a generally good philosophy it ultimately materialized into the play part of the equation rarely occurring.

YHC recognized that enjoying the journey (play while working) and taking a moment to celebrate success is important and is intentional about doing that with M, adult children, team members, etc,

So…enjoy the journey today. Kids are out of school. Have a snowball fight, make a snowman, snow fort, etc. The shoveling can wait.

Tags: thepatriot, Anchorman, Gherkin, CableGuy, Rim Fire, Strange Brew, Maguire, Messy

Date: 2025-02-12
AO: compound
Q: Rambler
PAX: Hightower, Atlas, Yardbird
FNGs: None
COUNT: 4
WARMUP: mosey with block, Motivator/5, WMH, DD, kneeling pose, WGS, mountain climber, Jax, merkin
THE THANG: man makers w. Block. 1 pax runs w block to top of garage while others build. Continue rotation until all blocks up top. Return w all blocks. Next from station 1 pax runs with block to end of garage. Rotate each pax. While the runner is out complete a series of exercises including oh press, KB swings, curls, chest press, rotating block around waist, flutters w block press, etc. Third round is back to wall building and rotation of man makers and a timer returning to top of garage. All return with blocks for Mary. MARY: LBCs, table top leg stretch, childs pose, embryo pose ANNOUNCEMENTS: toys, arc, AT hike
COT: ton of uncertainty and unclear way ahead in the federal market for fed civ, military and contractors. Tough to be a leader during such a unique and unprecedented time. Know you have family, faith, and this group as support to pass through the test. I am fortunate to have F3 as a source of strength.

Tags: compound, Hightower, Atlas, Yardbird