Author: f3nano

Date: 2024-08-15
AO: olympus
Q: Pop Fly
PAX: Hightower, Higgins, NOAA, Blue Steel, Peanuts, Gherkin, Po, Flapjack, K-Pop, 5K FNGs: None
COUNT: 11
WARMUP: Classic. Ran a Lap. Stretching
THE THANG:
1) DORA
Partner Bear Crawls to the 30yd line, jogs back / switch
– 50x Hand Release Merkins
– 100x Reverse Lunge
– 150x Big Boy Sit Ups

2) Stairs – 3 Rounds of 3 Sets

3) DORA
Partner backwards runs to the 50yd line, jogs back / switch – 50x Carolina Dry Docks
– 100x Forward lunges
– 150x LBCs

MARY: Pickle Pointers, Pickle Pounders

ANNOUNCEMENTS: 9/11 Stair Climb, 22 August 2F

COT: Be well, Do good work, and Stay in touch

Tags: olympus, Hightower, Higgins, NOAA, Blue Steel, Peanuts, Gherkin, Po, Flapjack, K-Pop, 5K

Date: 2024-08-14
AO: ignite
Q: 2 percent
PAX: CableGuy, Gandalf, meister, Kodak
FNGs: None
COUNT: 5
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Don Quixotes; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG: Mosey to church parking lot with coupons

3 rounds of exercises below. Between each round PAX walked up and down the church steps a few times with a coupon in tow:

10 atlas shrugs IC
20 curls
20 dips
20 chest press
10 upright rows
10 skull crushers

10 Lunge rotation each side OYO
10 Up and over leg lift over coupon each side
20 Hip raises each side
10 Weighted squats IC
20 Weighted calf raises
20 Apollo Ono’s w/coupon OYO

10 blockie merkin climbers OYO
10 side lunges with the coupon each side
10 lunge curls each side
10 WWIII’s
10 Close grip merkins on the block opposite arm/leg raises
20 Crab cakes IC

Floating leg 6x -10 seconds on/10 seconds off each side

MARY: Nolan Ryan’s

ANNOUNCEMENTS: 9/11 Stairclimb, Overnight Ruck, F3 Nation Breakfast, IPC is coming…

COT: QIC discussed an upcoming trip to CT to see family. The challenges we all face with family dynamics and why it’s important to try to put our differences and move past the annoying idiosyncrasies. We all have a limited amount of time on this earth and it usually begins and ends with your family.

Tags: ignite, CableGuy, Gandalf, meister, Kodak

Date: 2024-08-13
AO: delphi
Q: Obadiah
PAX: Nano, Higgins, Peanuts, Rocket, Ashe, Pop Fly, Crop Duster, K-Pop, 5K FNGs: None
COUNT: 10
WARMUP: SSH, WMHs, WGS, Mountain Climbers
THE THANG:
Part 1: Rifle Carry Coupon from Goal Line to next line. Execute 10 Shoulder Presses. Leave coupon, backwards run to previous line and execute 10 monkey humpers. Run back to block, rifle carry to the next line. Execute 10 Shoulder Presses. Leave coupon, backwards run to previous line and execute 10 monkey humpers. Do this all the way down the field.

In the middle of all of this was a EMOM timer. When it went off, PAX were required to complete 5 Merkins before returning to exercise routine.

Part 2: Rifle Carry Coupon from Goal Line to next line. Execute 10 Kettle Bell Swings. Leave coupon, backwards run to previous line and execute 10 squat jumps. Run back to block, rifle carry to the next line. Execute 10 SKettle Bell Swings. Leave coupon, backwards run to previous line and execute 10 squat jumps. Do this all the way down the field.

In the middle of all of this was a EMOM timer. When it went off, PAX were required to complete 5 Merkins before returning to exercise routine.

MARY: All PAX delivered an exercise. Wide-Arm Merkins, Spinning Squat Jumps, American Hammers, Shoulder Taps, Glees, Penguin Taps, plus a few others.

ANNOUNCEMENTS:
– Keep Dunder and Mount’he’s wife in your thoughts.
– 9/11 Stair Climb
– 2F Event at Glory Days on 22 August

COT: Purposeful Disruption. The EMOM served as a purposeful disruption. As men, adults, parents, fathers, etc, we tend to move towards what is easy. We never choose against ourselves. Purposeful disruption is making the conscious choice to move towards that which is hard or uncomfortable. This is where true growth lies.

Tags: delphi, Nano, Higgins, Peanuts, Rocket, Ashe, Pop Fly, Crop Duster, K-Pop, 5K

Date: 2024-08-14
AO: thefarm
Q: Squatter
PAX: Firehead, Trolley, Horshack, Matthew – Running Man, Sparky_The Farm FNGs: None
COUNT: 6
WARMUP:
SSHs IC
Michael Phelps IC
Don Quijotes
Willy Mays Hayes IC

Mosey around triangle

THE THANG:
Merkins
Reverse Lunges
Mountain Climbers IC
Rockettes IC

Mosey around triangle

Derkins
Dips
Step Ups
Erkins

Mosey around triangle

Squats
Peter Parkers IC
Forward Lunges (Each leg)
Calf raises

Mosey around triangle

Cycle until it’s time for Mary

MARY:
Freddy Mercury IC
Flutter Kicks IC
Leg raise Rosalitas
LBCs (Little Baby Crunches)
American Hammers

ANNOUNCEMENTS:
Horshack stopped joined the beatdown this morning and also came to talk to us about the 9-11 Stair Climb event, check out his post for all the details.

Friday Q: IKEA
Saturday: Ruck

COT:

Most people tell themselves that if they felt better, they’d do the thing—when it’s actually doing the thing that makes you feel better.

At some point, you realize that the permission you’ve been waiting for all along was your own

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

Date: 2024-08-14
AO: compound
Q: Gherkin
PAX: Poe, Hightower, Popeyes, Big Bird, Roddick, Peanuts
FNGs: None
COUNT: 9
WARMUP
SSH, arm circles, Fonzies, IWs, Hillbillies, Michael Phelps, WMH, Cherry Picker, night clubs of Morocco, down dog, worlds greatest stretch

THE THANG
Mosey to the bottom of some steps, climb them, run down other steps near by so we don’t collide and do 5 burpees. Repeat 5 times.

Mosey to the larger steps, climb six levels, run down others and do various exercises at the bottom. Repeat 4 times.

Total flights of steps = 29 (+ 2 more flights during Mary).
MARY
American Hammer, Flutter Kick, LBCs

ANNOUNCEMENTS
• Bible Study at my house on Wednesday night – #ironsharpensiron
• 9-11 Stair Climb – EC Rucks, Post Climb Breakfast with Dark Helmet – Nan’tan for F3 Nation, link below – Hightower has a few extra t-shirts, contact him if interested. – Doodles is having knee surgery soon, be sure to check in on him.

COT
– we‘ve all heard “Embrace the suck” – but why?
• Romans 5:3-4 “…we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope.
• So by taking glory in our suffering (embracing the suck) we find that counterintuitively, suffering leads to hope. Knowing that is one reason why we should try to take glory in our suffering.
• Another reason is for the people around us. When other people see us take glory when we are suffering, when they see the suffering create endurance, and then character, and then hope, it encourages them. Whether that is our kids or our spouses or our coworkers, embracing the suck benefits not only ourselves, but it is an encouragement to all of those who see how we handle adversity and how we come out stronger for it.

Tags: compound, Poe, Hightower, Popeyes, Big Bird, Roddick, Peanuts