Author: f3nano

Date: 2023-12-20
AO: compound
Q: Poe
PAX: Hightower, Monk, Doodles, Cactus, Big Bird, Whiffle (2.0) FNGs: None
COUNT: 7
WARMUP: SSH, LBAC, Michael Phelps, IW, Cherry Pickers, Willy Mays Hayes, Down Dog, Cobra Kai, Merkins, WGS

THE THANG:
Run with coupon to short wall in Mosaic District
Run with coupon back to field after being chased away by Mosaic District Mall Cop
2 rounds of the following with a lap around the field in between, all exercises done copperhead style 1. Coupon pullover
2. Glute bridge
3. Bulgarian split squat (each leg)
4. Derkin
5. Bent over row
6. Single leg dead lift
7. OH press
8. Goblet squat
9. Calf raise
10. Curl
11. Close grip chest press
12. One arm shrug
13. Coupon knee raise

MARY: Big Boy situps, side plank dips, flutter kicks, pickle pounders

ANNOUNCEMENTS: none

COT: YHC turned 52 this week, getting more particular as getting older. Getting chased out of the Mosaic District taught us a lesson today, that we need to be resilient and respond to the changes around us. As Mike Tyson says, everybody has a great plan till they get punched in the face.

Date: 2023-12-18
AO: horizon-ao
Q: Poe
PAX: sticks, 3 mile, Attache’, Purple Rain, SPINAL TAP, Classified, Disco, 2 percent, Kombucha FNGs: None
COUNT: 10
WARMUP: SSH, LBAC, Michael Phelps, IW, Cherry Pickers, Willy Mays Hayes, Down Dog, Cobra Kai, WGS

THE THANG: Shortened version of the Hardest Mile

100 Yards burpee broad jumps
100 Yards walking lunges
100 Yards bear crawl
100 Yards run

F3 Ultimate till the clock ran out

MARY: Mostly included in Ultimate, added a round of Nolan Ryans

ANNOUNCEMENTS: none

COT: YHC turning 52 this week and also marking 5 years with F3. Very different building relationships with other men you share hard experiences with than with your wife’s friends’ husbands or kids’ friends parents. Also, YHC read recently about the concept of misogi challenge – pushing you to your limits, not knowing whether you will succeed or fail. Hardest mile was a good metaphor for this, not knowing whether we could get it all the way done.

Date: 2023-12-18
AO: mondaynightruckers
Q: Mincemeat
PAX: Rocketman
FNGs: None
COUNT: 2

THE THANG: 3.97 miles in 1:08. Took one short break in the middle but kept a decent pace.
COT: John 24:25-27. As we consider advent, we are reminded that Christ came to fulfill God’s promises for our salvation.

Date: 2023-12-20
AO: thepatriot
Q: Strange Brew
PAX: Boardwalk, bogey, CableGuy, Hobbyhorse, Ice Tea, Lazlo, Lucius, My Space, Shake ‘N’ Bake, Wedding Singer, Vila, Overthrow FNGs: None
COUNT: 13
WARMUP: SSH; IW; M Phelps; CP; WMH; DD; CK; Lap
THE THANG: Ascending and descending rounds of 1 Blockee, 2 Thrusters, 3 Atlas Shrugs, 4 Overhead presses, 5 Elf on the shelfs, 6 WW III, 7 Flutter kicks, 8 leg lifts, 9 Coupon squats, 10 Calf raises, 11 Coupon swings, 12 Curls; Coupon carry or lap between rounds MARY: Nolan Ryan x20, Mountain Climbers x20, Toy Soldiers x30 ANNOUNCEMENTS: Q slots available in January
COT:. Traveling home for the holidays for the first time in several years. Looking forward to the trip although there have been times of stress in the past. I have been thinking a lot lately about a Victor Frankl quote “Between stimulus and response there is a space. In that space is our power to choose a response. In our response lies our growth and our freedom.” It doesn’t matter what others say or do or our external situation, we never lose the ability to choose our response. There is a lot of agency in this way of thinking. Happy Holidays! SYITG

Date: 2023-12-20
AO: ignite
Q: Booking
PAX: meister, Goldfish, Kipchoge, Major Payne, Legacy, Gherkin FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walkers, Cherry Pickers, WM Hayes, Down Dog, Cobra Kai, Michael Phelps
THE THANG: Mosey to Capital Area Pediatrics Parking lot where coupons greeted us. We divided into 3 groups
to rotate between 2 stations and a lap around the parking lot. We did 6 total rotations as follows

Station 1
Plank jacks
Burpees
Merkins
Hand Release Merkins
Shoulder taps
Diamond Merkins

Station 2 (coupons)
Overhead press
Low row
Man makers
Curls
Chest press
Squats

Station 3- lap around the parking lot

MARY: LBC, Toy Soldiers, Dirty Dog, Donkey Kicks, Flutter kicks, Calf Raises ANNOUNCEMENTS: sandlot 2.0 friendly this Saturday at Dorothy Hamm Middle School
COT: Holiday season gives us an opportunity to be with family and friends to celebrate birth of Christ and our blessings. Remember the holidays can be tough for some for a variety of reasons so be sure to reach out and lend a shoulder to lean on or an ear to listen to friends, family, coworkers, PAX whom you haven’t heard from in a while or you know may struggle