Author: f3nano

Date: 2023-10-12
AO: apollo
Q: Monk
PAX: Bluegrass, Juneau, Boberry
FNGs: None
COUNT: 4
Thank you @boberry for hitting us on Slack and showing up at #apollo. It was great to meet you.
WARMUP: windmills, imperial walkers, hillbillies, arm circles, Michael Phelps, SSH, cotton pickers, down dog/greatest stretch/cobra, Fellowship lap

THE THANG:
Grip, Rip, and Roll (GRRs) to 15 yard line & back
Sitting up on your six, set a cinder block by your side. Grip the cinder block. Pick it up and place it on the other side of your body. Now place your hands on top of the cinder block, roll into a plank on top of the block, then roll to the ground.

Partner-up, one partner runs to 50 yard & back; 50 reps
Blocko Motor City Shuffle (BMCS) – With Cinder Block In Hand, Lunge with OH Press x2, First Part of Blockee, Merkins on block x5, Plank Jacks on block x5, second Part of Blockee (thruster), squat. = 1 Rep! For the record, this exercise ends with a block thruster throw, Frog Hop to Block. It was dark, so the idea of throwing cinderblocks around seemed completely stupid and worse than pointless.

MARY: Pretzels (by Boberry); LBC’s

ANNOUNCEMENTS: Dad’s Camp; Grunt; maybe something else I forgot

COT: Life is full of good and bad experiences, experiences that seem bad but good comes after them, and experiences that seem good but turn out badly. And these experiences can come in close proximity to each other, especially if you’re in high school. For example, my daughters’ volleyball team did not play to potential yesterday evening and were lucky to come out with a win. But over the long run they are raising the bar on their school’s athletic program, which historically punches below its weight … b/c to its credit the school emphasizes academics. Student-athletes are sometimes the best students b/c they have no time for activities of no value. Another quick story: One of my daughters is preparing for SAT at the “last minute.” She went through a fit of frustration over it, but maybe lack of time is a benefit. Now she must focus and get it done. And a few nights ago, she freaked out w/ tears over an assignment but after 20 of this was having fun doing it. And on and on and on. So try to keep perspective on the uncomfortable bits.

Date: 2023-10-10
AO: atlantis
Q: True North
PAX: Deflator, Infinity, True North
FNGs: None
COUNT: 3
WARMUP: 25x SSH, 10x world’s greatest stretch, 10x slow copperhead squats THE THANG: mosey to the dock
-under the bridge, 20x Mike Tyson merkins, ~30 sec wall sit
-at benches, step up, squat x1, step down, merkin x1 (repeat, increasing merkins to x10)
-grab rip rap coupons, rifle carry to the dock, 20x big boy situps, bear crawl down the dock to 10x pistol squats per leg, crawl bear back to 20x big boy situps, return coupons -at benches, repeat except countup squats
-under bridge, repeat mike tysons and wall sits
-25x calf raise in neutral, pointing out, and pointing in position
MARY: ring of fire merkins (x11 each, 99 total), repeat with squats, then 20x flutter kicks with a brief hold at 6″
ANNOUNCEMENTS: distributed Ao lead while hammerhead is out for a spell; ruck upcoming 11/11
COT: “Bad men need nothing more to compass their ends, than that good men should look on and do nothing.” Every uncomfortable decision/situation/etc. you push through today and every day prepares you to be (and makes you) a good man that does something.

Date: 2023-10-12
AO: ignite
Q: 2 percent
PAX: Kodak, Popeye, Brachiosaur, Bootlegger, Legacy, Strange Brew, @Bootlegger FNGs: 1 @Bootlegger
COUNT: 7
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Willy Mays Hays, RVE’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG:
Mosey to parking lot
Jacob’s Ladder:
10-1 Perfect Merkins/Burpees
10-1 Bobby Hurley’s/Dips
Mosey back

MARY: Box Cutters, Nolan Ryans

ANNOUNCEMENTS: Dad’s Camp, The Grunt 11/11, Spend Yourself 5k 11/19, Welcome FNG Bootlegger

COT: Distance, injury, sickness, attitudes, emotions, life events – can all create a separation between you and F3. However, F3 never leaves you. It’s one of the core principles, “Leave no man behind” and “Leave no man where you found him”.
You may need time to heel an injury, settle into a new job, welcome a new baby, etc. But F3 is always there and always ready to welcome you back.

Date: 2023-10-12
AO: ignite
Q: 2 percent
PAX: Kodak, Popeye, Brachiosaur, Bootlegger, Legacy, Strange Brew, @Bootlegger FNGs: 1 @Bootlegger
COUNT: 7
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Willy Mays Hays, RVE’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG:
Mosey to parking lot
Jacob’s Ladder:
10-1 Perfect Merkins/Burpees
10-1 Bobby Hurley’s/Dips
Mosey back

MARY: Box Cutters, Nolan Ryans

ANNOUNCEMENTS: Dad’s Camp, The Grunt 11/11, Spend Yourself 5k 11/19

COT: Distance, injury, sickness, attitudes, emotions, life events – can all create a separation between you and F3. However, F3 never leaves you. It’s one of the core principles, “Leave no man behind” and “Leave no man where you found him”.
You may need time to heel an injury, settle into a new job, welcome a new baby, etc. But F3 is always there and always ready to welcome you back.

Date: 2023-10-10
AO: thegeneral
Q: Lazlo
PAX: Jenner, citrus, Spud, bogey, Hard Knox
FNGs: None
COUNT: 6
The Q promised fun and games today, which started with everyone’s favorites: the coupon mosey, and the coupon fence liftover. But wait. It got better.

WARMUP: SSH, Imperial walkers, hillbillies, cherry pickers, Michael Phelps, down dog, worlds greatest

THE THANG:
THANG 1: catch me if you can. 1) Bernie vs 3 blockees then run 2) murder bunny vs 5 Bonnie Blair’s (hard way) then bear crawl 3) rifle carry vs 3 no cheat merkins then run

THANG 2: the return of blind bear bingo. The PAX line up on the goal line, close their eyes, bear crawl, and try to stop on a specific yard line. Penalty is 1 burpees per yard of error. It gets progressively harder. First goal is 10 yards. Then 20, 30, and 40, which takes us to the opposite goal line. Return the same way but doing blind lunges walk.

THANG 3: F3 Name That Tune
The group is given an exercise. The PAX bid to see who can do more reps of something else before the first PAX finishes. 1) bid on burpees vs 50 yd run and back (Hard Knox did burpees)
2) bid on no cheat merkins vs 20 yd crab (citrus managed to cheat on the merkins to make them harder) 3) WWIII vs 25 yd bear crawl and back (spud did the WWIIIs)
4) Bonnie Blair’s vs 8 blockees (Jenner doing BBs)

MARY: flutter kick, American hammers

ANNOUNCEMENTS: the Grunt

COT: the Q mangled a quote from a book he hasn’t actually read, called Backpacking with the Saints. Not getting lost isn’t about finding your way back to where you started. It’s about not being lost, wherever it is you are. It’s about telling yourself, “I’m not lost. I’m right here.” This isn’t always right though. You have to practice at it. If you’ve never been hiking and get lost, you can actually be in danger and if you won’t believe it if you tell yourself otherwise. But that’s why we prepare for hard things by doing hard things. You don’t know what’s around the corner but you can prepare for adversity. We do that in F3 physically, mentally, emotionally, and by building our social network. So that you’re prepared to handle what’s around the corner. And when you find yourself in the woods you’ll believe it when you say, “I’m not lost. I’m right here.”