Author: f3nano

Date: 2024-08-24
AO: thesandlot
Q: citrus
PAX: Lazlo, CableGuy, Booking, Jenner, Prenup, Defiance, Legacy, Hobbyhorse, Summit, Roadhouse, Big Short, 2 percent, Racket, Klinger FNGs: 1 Klinger
COUNT: 15
Frisbee. Golf. Frolf. Top Golf. Top…Frolf! Uncharted territory for YHC, but you can’t have a “bad idea” without first having an “untested good idea”.

WARMUP: SSH, late burpees, WMH, IW, Hillbillies, more late burpees, RVE, down dog, worlds greatest stretch.

THE THANG:

PART 1:
The PAX split into teams of 5, and then were ushered into F3’s first Top Frolf Stadium (sponsorship openings available – YHC is looking at you, Tostitos).

The field had one tee box for each team (complete with frisbee), and was laid out with 5 landing zones at various distances from the tee boxes, marked by cones. Each team had to land their frisbee in each of the zones exactly once. Partial landings were accepted. Each PAX on each team took turns. If the PAX missed the target, then they bear crawled to where it landed and threw again from there. Once he landed the frisbee in the zone, he ran it back to the next PAX on his team. Lifetime to learn, easy to master.

Non-throwers cycle through exercises while waiting (1 minute each). 1. WWIIs
2. Reverse lunges
3. Gas pumpers
4. Merkins
5. Flutter kicks
6. Monkey humpers
7. Toy soldiers
8. Bobby Hurleys
9. Shoulder taps
10. Jump tucks

First team to hit all 5 targets wins. 1st place: 5 burpees / 2nd place: 9 burpees / 3rd place: 10 burpees

Switch up the teams between each rounds. Jenner was the only 3-team winner. 3-time losers were not tracked.

For the final round, all PAX threw with their non-dominant hand. Hilarity ensued.

PART 2:
Ultimate frisbee. 1 burpee penalty for hitting the deck. Scoring team led exercise before kicking off again (and being mocked by Defiance for being losers).

MARY: Flutter kicks, big boy sit-ups, penguin crunches, Nolan Ryans

ANNOUNCEMENTS: Oops. 9/11 stairclimber. Check the channel.

COT: We often talk about the importance checking in on F3 brothers you haven’t seen in a while, but also check-in on friends who aren’t PAX. They may need it even more.

Tags: thesandlot, Lazlo, CableGuy, Booking, Jenner, Prenup, Defiance, Legacy, Hobbyhorse, Summit, Roadhouse, Big Short, 2 percent, Racket, Klinger

Date: 2024-08-24
AO: thefarm
Q: Infinity
PAX: Firehead, Sparky_The Farm, Matthew – Running Man
FNGs: None
COUNT: 4

WARMUP: Grass Grabbers, Don Quixotes, and WMHs.
THE THANG: Rucked 3.2 miles around the fields at the Farm since Firehead was monitoring a situation at work that he ended leaving the ruck to resolve. The field is looking nearly 3/4 done. We stopped every half mile for some PT. ANNOUNCEMENTS: Firehead Q Monday
COT: we discussed what salesmanship means (anytime you persuade someone to do something they wouldn’t otherwise do), attention to details, and the value of experience to get good at doing it. The key is to apply yourself in the right way for the maximum benefit to yourself and others. We aren’t here F3 just a benefit ourselves, but to bring someone with us for improve fitness, leadership, and pursuit of something more in life.

Tags: thefarm, Firehead, Sparky_The Farm, Matthew – Running Man

Date: 2024-08-23
AO: horizon-ao
Q: 3 mile
PAX: Disco, Classified, vplaxico, sticks, Magoo, Yardbird, Bellhop, Poe FNGs: None
COUNT: 9
WARMUP:
– SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, fellowship lap THE THANG: Deck of Death
– Deck of cards divided between 4 corners of the field;
– Diamonds = hand release Merkins IC
– hearts = jump squats (if odd #), squat (if even)
– Spades = burpees
– Clubs = PAX choice of core workout, PAX got diabolical 🙂 – Transportation
– 7 of any card = PAX choice
– If 2 or 3 drawn, bear crawl and crawl bear, respectively ½ way to next station – If 4,5,6 drawn, skip with high knees to next station
– If 7 8 drawn, karaoke to next station
– If 9, plank railroad to the 50
MARY: flutter kicks
ANNOUNCEMENTS: 9/11 stair climb, softball
COT: i was recently let go from my job. The moment itself was painful, humiliating, etc but I’m seeing it as a gift – 1) i don’t have to deal with that toxicity anymore and 2) it’s a humanizing experience, it happens to many of us. It doesn’t say anything about who we are. 3) i’m learning to ask for help, which isn’t something that comes naturally. people, including F3 dudes, are happy to lend a hand.

Tags: horizon-ao, Disco, Classified, vplaxico, sticks, Magoo, Yardbird, Bellhop, Poe

Date: 2024-08-23
AO: thepatriot
Q: bogey
PAX: Hobbyhorse, 2 percent, Sunshine, Short Rib, Maguire, Legacy, CableGuy, Shake ‘n’ Bake, Wedding Singer, Strange Brew, citrus, Pop Fly, Lazlo, Jenner, Bone, Popeye, Big Short, SAAS, Boardwalk, Smokey, Goldfish FNGs: None
COUNT: 22

WARMUP: 5 penalty burpees with 2 percent, SSH, IW, HB, MNCs, Down Dog, Kobra Kai, WMH

THE THANG: Shuffle with coupon to field
Line up and perform multiple rounds of exercises, murder bunnies, reverse murder bunnies, rifle carries and farmer carries Exercises:
20 OHP
10 burpees
20 curls
20 big bois
20 coupon squats
10 blockees/man makers

Murder bunnies and reverse murder bunnies at 15yd and 30yd increments, with 30yd rifle carries

Repeato until time runs out

Bat wings – hold arms up until RECOVER
20 LBACs forward, 1x 10ct
20 LBACs reverse, 2x 10ct
20 seal claps, 3x 10ct
20 overhead claps, 4x 10ct
RECOVER

MARY: 50 flutter kicks IC

ANNOUNCEMENTS: 9/11 stairclimb with added bonus of 9/10 2ndf event at Clare and Dons Beach Shack. Check channel for more info

COT: YHC cribbed from Romans 5 on suffering: “…suffering produces endurance (perseverance), and endurance produces character, and character produces hope…”. YHC tied this verse to IPC and his own family’s struggles over the past few years that led him to dive deeper into his faith. The Romans 5 language can be applied to the struggles of life that make you stronger, build character, and lead to hope. The F3 model and, in this case IPC prep, offers positive physical and mental struggles in the gloom. As a HIM endures this suffering shoulder to shoulder with his brothers, he strengthens his endurance and builds his character, so that when life’s sufferings come he can approach them with hope for the future. The HIM leaves the gloom to go out and be a better man for his family and his community. Thank you men for being HIMs!

Tags: thepatriot, Hobbyhorse, 2 percent, Sunshine, Short Rib, Maguire, Legacy, CableGuy, Shake ‘n’ Bake, Wedding Singer, Strange Brew, citrus, Pop Fly, Lazlo, Jenner, Bone, Popeye, Big Short, SAAS, Boardwalk, Smokey, Goldfish

Date: 2024-08-23
AO: thefarm
Q: Infinity
PAX: F-No, Squatter, Firehead, Trolley, Sparky_The Farm, Pad Thai, Peloton, Matthew – Running Man FNGs: None
COUNT: 9
WarmUp: SSHs, Imperial Walkers, Grass Grabbers, Don Quixotes, Willie Mays Hayes, and LBAC with leg raised.

The Thang:
Kickboxing and Full-Body HIIT in AB, AB format, 10 reps each: Mosey
– 2xKnee, 2xJab-Cross (right side)
– Burpees
– 2xKnee, 2xJab-Cross (left side)
– Burpees
Mosey
– 2xUpper-Cut, 2xJab-Cross (right side)
– Mountain Climbers, IC
– 2xUpper-Cut, 2xJab-Cross (left side)
– Mountain Climbers, IC
Mosey
– L+R Hook, R Upper-Cut, 2xKnee (right side)
– Bonnie Blairs
– R+L Hook, L Upper-Cut, 2xKnee (left side)
– Bonnie Blairs
Mosey
– Boxer Squats (squat and then come up with a body-twisting punch to one side, back down – Star Jumps
– Boxer Squats
– Star Jumps
Mosey
– 2xJab, 2xUpper-Cut, Knee, Kick (right side)
– Peter Parker Push-ups
– 2xJab, 2xUpper-Cut, Knee, Kick (left side)
– Peter Parker Push-ups
Short Mosey
– 20 Roundhouse Kicks (alt right and left)
– 10 Squat Kicks, IC
– 20 Roundhouse Kicks (alt right and left)
– 10 Squat Kicks, IC

Mary: Sit-ups w/punch at top, Sweat Angels, American Hammers, Freddie Mercuries, and Flutter Kicks.

Observations: This workout challenged balance, flexibility, and coordination, which are not only important for F3 workouts, but also will help us through life. Proper balance, flexibility, and coordination allow us to have the functional fitness necessary to use our strength in daily situations without injury.

CoT:
YHC shared some insights he has recently had regarding manliness and what it means to “take it like a man.” This “take it like a man” must be adjusted based on the circumstances. There are many times stoic manfulness is necessary to help ourselves and others get through difficult times. On the other hand, there are times when a manful humility is needed, when we need to ask for help or humbly accept correction. Both approaches are different facets of “being a man.” Also being a man involves discipline and establishing and sticking to healthy routines. Kudos to all PAX involved in F3 for this.

We ended with the Gonzaga prayer.

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