Author: f3nano

Date: 2023-12-19
AO: thegeneral
Q: Gherkin
PAX: Hard Knox, Toolbox, Lazlo, @Apples
FNGs: None
COUNT: 6

Warm Up
Imperial Walkers, Hillbillies
Side Straddle Hop, Willie Mays Hays, Michael Phelps
Cherry Pickers, world’s pretty good stretch, down dog

The Thang
Bear-ly One Lap
On the track, the PAX perform 1 set of exercises, bear crawl about 25 yards around the track, perform a second set of that exercise, bear crawl again, perform a third set of that exercise and bear crawl once more. Repeat with all 7 exercises. Merkins 20, 30, 20
Squats 30, 40, 30
Burpees 15,15,15
Bonnie Blairs (IC) 15, 15, 15
Shoulder Taps (IC) 20, 30, 20
Bobby Hurley 20, 30, 20
Merkins 20, 30, 20

MARY
Flutter kicks
Leg lifts
LBCs
Plank

Announcements
Last day to order F3 swag

COT
I’ve heard this quote 2 ways..
Pain is temporary…
Quitting lasts forever
Victory last forever

When you hear this quote, it’s easy to think about “big” moments, usually in sports. But we all know that for life, it’s the many little moments that matter.

When you define victory in a broad way, and think about all of the times during the day or week you could quit, this quote becomes more personal.

Such as when you have a chance to read 1 more story at bedtime, do you take it or do you quit? When there is a teachable moment with your child, d

Date: 2023-12-19
AO: delphi
Q: Pop Fly
PAX: Glee, Obadiah, Derecho, Monte Karlo, Nano, K-Pop, Crop Duster, Ashe, Rambler, Peanuts, Rocket, Red Oktober FNGs: 1 Red Oktober
COUNT: 13
WARMUP: SSHs, Warm up lap, Squats, Lunges, Merkins, WGS, Cobra Dogs

THE THANG:
90 Second EMOM + DORA
Partner A runs to 50yd line with Coupon / Partner B does exercises. Switch at Goal Line. EMOM:
Partner with Block – 3 Blockees
Partner at Goal – 5 Hand Release Merkins
DORA:
50 Carolina Dry Docks
100 Lunges
150 Sit Ups
200 SSHs (SC)
250 Calf Raises
200 SSHs (SC)
150 Sit Ups
– ran out of time

MARY: Stretching

ANNOUNCEMENTS: Shirt Order, Pending and forthcoming Happy Hour in January

COT: We all deal with demons. Extend a hand and a smile and you may just help somebody’s day. Not just during the holiday period, but everyday.

Date: 2023-12-19
AO: atlantis
Q: Infinity
PAX: Deflator, Hammerhead, Bratwurst
FNGs: None
COUNT: 4
WarmUp: SSHs, Imperial Walkers, Willy Mays Hayes, Beet Pickers, Michael Phelps, and mosey.

The Thang: Twelve Days Of Christmas!
Do the following exercises starting with just 1 for the first round, and then 2 and 1, then 3, 2, and1, etc for each following round until we get to 12. After each round, sprint 25m out and backward run back. 1 Squat-Reverse Lunge each leg (A partridge in a pear tree) 2 Carolina Dry Docks (Two turtle doves)
3 Break Dancers (Three french hens)
4 Burpees (Four calling birds)
5 Al Gore for 30 seconds (Five gold rings)
6 Copperhead Squats (Six geese a-laying)
7 Supermans (Seven swans a-swimming)
8 Bonnie Blairs (Eight maids a-milking)
9 Rockettes (Nine ladies dancing)
10 Jump Squats (Ten lords a-leaping)
11 Typewriter Merkins (Eleven pipers piping)
12 Toy Soldiers (Twelve drummers drumming)

Mary: Flutter Kicks and American Hammers

CoT:
Shared a brief story about David Goggins, a super athlete, when he was overweight and out of shape. One night he was eating doughnuts on his couch when he saw an ad for the Navy Seals and wondered how it would feel to be like them. Suddenly, he had an epiphany: not only would he join up, but, he said to himself: “I am DONE seeking purpose in comfort.” In other words, no longer would he seek out comfort, but discomfort, since no one ever accomplished anything great by trying to be comfortable.

We recalled the Blue Pill or Red Pill Moment from the movie “The Matrix” (https://youtu.be/zE7PKRjrid4). The Blue Pill is the choice of the easy, false life society would have us live. The Red Pill is the choice of the hard, true life of the high impact man (HIM).
The challenge is to choose the Red Pill and to keep taking it every day: The Daily Red Pill or DRP. This is how we fight back at what is trying to drag us down in life.

Many great people have embraced discomfort to achieve success. Tony Robbins starts each day by jumping full body into a tub of ice water. We don’t have to get a tub of ice water, but getting up early and coming out in the dark, cold morning for a beat down is equivalent. It is uncomfortable to the extreme, and it is a great way to train your brain to accept discomfort to achieve success.

Date: 2023-12-18
AO: acropolis
Q: Hightower
PAX: Doodles, Gadget, True North, Pop Fly, Peanuts
FNGs: None
COUNT: 6
WARMUP:
A few warmup exercises then stretching. Then on the move with Butt kickers, high knees, then easy Fellowship jog to front of Woodson HS.

THE THANG:
Rinse & Repeat Loops:
10 burpees
10 sec wall sit
20 Derkins
10 box jumps
Run circle around front parking area
Rinse & Repeat 4 loops

MARY:
Ring of Fire rounds for Mary

ANNOUNCEMENTS:
Upcoming 2F for westside Jan 11, details to follow
F3 The Capital Shirt & Hat order, closes tomorrow 12/19

COT:
It’s the holiday season, many spirits are up for Christmas! However let’s be the leaders for our family and friends, some may be stuck in endless loop of life, not in the holiday spirit. So let’s stay in touch with parents, siblings, friends leading into holidays, check in, see how they’re doing.

Date: 2023-12-18
AO: thepatriot
Q: Booking
PAX: Hobbyhorse, Strange Brew, Anchorman, Legacy, Big Short, bogey, Gherkin, Lucius, citrus, Major Payne, Wedding Singer, Smokey, Boardwalk, Ice Tea, CableGuy, Coconuts FNGs: None
COUNT: 17
WARMUP: SSH, Imperial Walkers, Hill Billies, Windmills, Cherry Pickers, WM Hayes, Down Dog, World’s Greatest Stretch, Michael Phelps THE THANG: Line up on Goal line
Bear Crawl to 50 yard line- 50 Calf Raises- run back to Goal line Bear Crawl to 40 yard line- 40 Squats- run back to Goal line Bear Crawl to 30 yard line- 30 Air Press- run back to Goal line Beat Crawl to 20 yard line- 20 Merkins- run back to Goal line Bear Crawl to 10 yard line- 10 Never Surrenders, run back to Goal line
Partner up for Doar- Partner A run to 50 yard line while Partner B does exercises- switch 50 burpees
100 plank jacks (i/c)
150 squats
200 SSH (s/c)

Switch partners- Partner A does 5 burpees while Partner B lunge walks from goal line down field. When Partner A is done with burpees run to meet Partner B- switch until collectively you reach the opposite goal line.

Group sprint to opposite goal line- followed by 30 merkins

MARY: LBC, Flutters, Penguin Crunches, Toy Soldiers, Dirty Dogs, Mule Kicks
ANNOUNCEMENTS: T shirt order- check slack for various offerings before order deadline
COT: Holidays are a time to celebrate with friends and family, be thankful for your blessings, and think about personal and family goals for 2024. However, some struggle during the holidays for various reasons, reach out to those you haven’t heard from in a while and check in. You never know who might be in need for a should to lean on or an ear to listen.