Author: f3nano

Date: 2024-10-17
AO: freestate
Q: Cannoli
PAX: FIFA (F3 The Capital), Pigeon, Baguette, Deagle, Winston, Bluto, Bachelor, Mark Michael FNGs: None
COUNT: 9
Warm up:

SSH x 15
Hairy Rockettes x 12
Imperial walkers x 12
Plank jacks x 10
Shoulder taps x 10
Mountain climbers x 10
Michael Phelps (OYO)
Cherry pickers x 15

Beatdown:
1 minute work, 15 second rest in between for the following 12 exercises x 2 (Mosey in between) 1) Inchworm (3 merkins when down)
2) Elf on the shelf (w/coupon)
3) Bent over rows (w/coupon)
4) Curls (w/ coupon)
5) Alternating Mosey/sprint across b-ball court
6) People’s chair
7) Dips (on coupon)
8) Coupon press (lying down)
9) Low plank
10) Freddy Mercuries
11) Burpees
12 Squats (w/ coupon)

Mary:
Outlaws (10 each direction)
Reverse crunches x 10
Scissors x 10
Flutters x 10 (normal) x 10 (long) x 5 (short/fast)

Tags: freestate, FIFA (F3 The Capital), Pigeon, Baguette, Deagle, Winston, Bluto, Bachelor, Mark Michael

Date: 2024-10-17
AO: thehighlands
Q: Hobbyhorse
PAX: Katniss, fred wixson, Spud, Jag, Right of way (Houston) FNGs: None
COUNT: 6

WARMUP: ssh, iw, hb, rve, wmh, dd, a great stretch, burpees
THE THANG: jog neighborhood stop for exercises and some Dora MARY: flutter, hammer, dog, donkey, lbc
ANNOUNCEMENTS: tourguide fred wixson is hosting a fundraiser. Check slack COT: talking about your anxieties can be useful. Give it a shot.

Tags: thehighlands, Katniss, fred wixson, Spud, Jag, Right of way (Houston)

Date: 2024-10-16
AO: atlantis
Q: Hammerhead
PAX: True North, Deflator, Infinity
FNGs: None
COUNT: 4
CPs
FSHops
DQ
GMs
Snowboarders
Eye high kicks
Ground Tappers
Fwd/Rev Shuffle Tap Tap from 3 pt stance
Toe Dashers
Runners World Routine (highknees–buttkickers– jump in place)

The Thang
DB WOD for Chest Arms and Shoulders
(everything is 35 seconds)

Shoulder Press
Shutters Close and Open
Muscle men
Side Punchouts

Standing Triceps Extensions
Front Raise w Variations
Front Punchouts

Bicep Curls 2X (both DBs one hand, perform exercise from Warrior Stance) Straight Arm Front Curls
Straight Arm Side Curls
Alternating Hammer Curls
Bent Over Rows
Bent Over Triceps Extensions

Superman’s with weights
Roll back onto Six and Bridge
– while In Bridge, Skullcrushers
Back to superman for triceps work
HIGH plank hold 2 x 35s
Nolan Ryan’s become Lawnmower Men
Hollow Body Sit-ups w Weighta
Hollow Body Hold w Weights

Mosey to amphitheatre
HALF Tabata Sets
Snowboarders + Air Squats
Bulgarian Split Squats + Overhead Squats
Runners World Tabata (outta time)
ANNOUNCEMENTS: see prior texts
COT: Discernment is a combination of instincts, acquired knowledge, wisdom, and logical conclusions to determine path forward in relationships, in business and in faith. Putting discernment into practice requires summoning of discipline and patience, with essential preparatory work preceding the call to action!

Tags: atlantis, True North, Deflator, Infinity

Date: 2024-10-16
AO: theaerie
Q: Stewie
PAX: Rocketman, Lonestar, Trifecta, Monet
FNGs: 1 Monet
COUNT: 5

WARMUP:
Warmup
SSH
Don Quioxte
Cherry Pickers
Imperial Walkers
Michael Phelps
Plank Jacks
Bat Wings
Worlds Greatest Stretch

Indian run + merkin 200yds
Split in two groups
advance 10yd drop and do merkins other group run 20yd, drop do merkins, repeato

THE THANG:

4markers 20yd apart beartrap to each after completing a round. Round 1
Squats
Bonnie Blair, Squats
Bobby hurley, bonnie blair, squats
Burpee, Bobby hurley, bonnie blair, squats

Round 2
Bent over rows
Curls, Bent over rows
Overhead press, curls bent over rows
Skull crusher, overhead press, curls, bent over rows

Round 3
Merkin
Shouldertaps, Merkins
Plankjack, shouldertaps merkins
Peter parkers plank jack shouldertaps merkin

Round 4
Lbc
Flutter, lbc
Gas Pump, flutter, lbc
American Hammer, Gas Pump, flutter, lbc

MARY: did it
ANNOUNCEMENTS:
Oct 19…parade
Oct 26…Old Rag
Nov 9…Grunt
Nov ?…Thanksgiving Ruck
COT:
Welcomed FNG Monet!

Q-Source –

Defines preparedness as follows: Getting Ready For The Expected While Being Ready For The Unexpected

Within F3 a leader is called the Q, which we define as a leader who takes responsibility for the Outcome in the Groups of which he is a Member.

Some Outcomes are envisioned beforehand by the Q while others are thrust upon him by unexpected and sudden circumstance. For envisioned Outcomes, the Q can anticipate and get prepared for what will be expected of him to be Effective. But the Q cannot do that for unexpected Outcomes because they come upon him suddenly–for those Outcomes he must already be prepared to be Effective.

As a result, to Effectively respond to both the envisioned and circumstance-driven Outcomes that arise along the his path, the Q must gradually but consistently accelerate his Preparedness through the process of becoming more Right in the Mission essential aspects of his life. He does this by pursuing Right-ness in four distinct quadrants: get Right, live Right, lead Right and leave Right. Together, these four quadrants form the G3L:

– First Quadrant (Q1): Get Right

To properly align himself the Q takes the Daily Red Pill (the DRP). This is his daily commitment to accelerate his fitness, fellowship and faith.

– Second Quadrant (Q2): Live Right

To be purposeful the Q focuses on IMPACT. This is the forcible contact to strong effect that the Q will have on the other Members of his Groups if his personal alignment is proper.

– Third Quadrant (Q3): Lead Right

To practice Effective leadership, the properly aligned and purposeful Q continually hones the skills he needs to enable his Communities to be healthy, his Organizations to be Effective and his Teams to be dynamic.

– Fourth Quadrant (Q4): Leave Right

To build a legacy, the aligned and purposeful Q exerts Disruptive leadership with IMPACT throughout his lifetime and beyond.

https://f3nation.com/q-source-index

Tags: theaerie, Rocketman, Lonestar, Trifecta, Monet

Date: 2024-10-16
AO: thefarm
Q: Firehead
PAX: Pad Thai, Matthew – Running Man, Sparky_The Farm, F-No, Firehead, Lumbergh FNGs: None
COUNT: 6
WARMUP:
Arm Circles
Hillbillies
Willie May Hayes
Cherry Pickers

THE THANG:
Start with first exercise, then Sprint across field, then mosey back.
Do first exercise, then second, Sprint and Mosey. Repeat adding new exercise on each round. Adjusting to just mosey vs sprint + mosey after the first few rounds

Burpees x 5
Dips x 10
Merkins x 15
Shoulder taps x 20
Squats x 25
SSH x 30
Reverse Lunges x 35

MARY:
American Hammers, Leg raises, Rosalitas, Big Boy Sit ups, Mountain Climbers

ANNOUNCEMENTS:
Running Man Q on Friday (?)
Sparky for Saturday Ruck

Road clean up on Nov 2nd

COT:
Push hard for the F3 workouts, but pay attention to your body. If you feel you are overworking or damaging part of your body, modify as necessary (after considering form). It is better to be able to stay consistent versus breaking your body and taking you out of commission for weeks.

Tags: thefarm, Pad Thai, Matthew – Running Man, Sparky_The Farm, F-No, Firehead, Lumbergh