Author: f3nano

DATE: 2023-07-13
AO: Highlands
Q: Nano
PAX: LTD, Obadiah, Hard Knox, Jag
FNGs: None
COUNT: 5
WARMUP: SSH, WMH, merkins, worlds greatest stretch
THE THANG: The PAX set-off around the field for a mosey with side-shuffles along the far goal line, then we ran backwards along midfield, followed by a full lap of Ricky Bobby.

Round 1: We got back to the start where a 20 lb smash ball was waiting. Each PAX did 5 burpee smashes while the rest of the PAX did burpees OYO. After we were all done, we did another run like above.
Round 2: This time we did 5 smashes on the 20 lb ball and 5 smashes on the 30 lb ball while the PAX did SSHs in cadence. Ended with another lap.

Round 3: We did 5 more burpee smashes with either ball while the PAX alternated with 10 merkins and 10 air squats.

As we proceeded to the run YHC pulled a detour leading the PAX to the parking garage down the street. The first round up the 7? flights of stairs was to make sure you touch every step. This ended with Tyson Merkins at the top (10 or 20 – who’s counting anyway).
We ran down the parking ramp until we reached the 3rd level. This one we bear crawled down. Before proceeding to the bottom.

The PAX then climbed the stairs again, this time hoping on the left, then the right, then both until we got to the second floor. We crossed the lot and made our way up the other set of stairs until we hit the top.

At the top we did 20 LBCs with our legs on the walls at 90 deg.

A quick jog down and mosey back to the field for mary.

MARY: Big Boys, Mountain Climbers, Pickle Pounders, Freddie Mercuries, and ended with Flutter Kicks.
ANNOUNCEMENTS: Keep thinking of ideas to impact the community through volunteering activities. Anchorman is heading to Zambia! Do what you can do to support him.
COT: This week is all about the Daily Red Pill, our daily commitment to accelerating ALL three Fs, our Fitness, Fellowship, and our Faith. When you make the commitment to go all in, to go 100% not just 99%, it eliminates all other options and actually makes things much easier. Do accept that 1% of lingering doubt, commit 100% to the things you value and don’t look back.

DATE: 2023-07-13
AO: Olympus
Q: Hightower
PAX: Rambler, Battleship, Monk, Peanuts, Doodles, Hoolihan, Rollingstone FNGs: None
COUNT: 8
WARMUP:
Butt kickers, high knees, Frankenstein, high knee skips, karaoke, lots of legs stretching.

THE THANG:
Fellowship laps around LBSS. Mixing in intervals: run/walk, Ricky Bobby, Burpee Bobby. After 2 laps around building, broke group in 2 Heats.
Pays to be a Winner:
Sprint 100 yards, 10 merkins, sprint back.
Fastest guy gets to pick how we run the next lap around building. Race #1: Hoolihan won
Another lap
Race #2: Battleship won
Final lap

MARY:
Quick round of flutter kicks

ANNOUNCEMENTS:
Prayer for Rambler’s step dad battling cancer.
9/11 stair climb, falls on Mon. Meet up at 0430, IBeam & Stewie on Q

COT:
Thank you to each of you for taking The Daily Red Pill today. Would be too easy to take the Blue pill, fartsack and don’t post. But coming out helps each of us build our Guardrails to stay on the hard track. This hard work pays off both physically and mentally. Prayers to each of you to continue to push yourselves further.

DATE: 2023-07-12
AO: Compound
Q: Obadiah
PAX: Popeyes, Hightower, Doodles, Sam Adams, Roddick, Lazlo, Peanuts, Poe, Yardbird, Monk FNGs: None
COUNT: 11
WARMUP: rockettes, hillbillies, cherry pickers, down dog, slow merkins (20), SSH (100) THE THANG:
3 rounds of the same w/ block

Curls
Thrusters
Leg over blocks
Merkins on block
Overhead press

Timer is 2 PAX run/1st round included some trash pick up of the field including heroic dirty sock pick up from the former Nantan. Leadership right there.

MARY: dying cockroaches, penguin taps, lbcs, flutter kicks, merkins w/ a run around the circle ANNOUNCEMENTS: 9/11 climb
COT: listen to the F3 podcasts; arrival is a wasted state of mind, get after the journey with those you are journeying with.

DATE: 2023-07-12
AO: Apollo
Q: Lightyear
PAX: Lightyear
FNGs: None
COUNT: 1
WARMUP: SSH, down dawg/cobra Kai, arm circles, and 1 lap
THE THANG: 30 min EMOM 3 rounds. During “rest” I carried the coup up and down the football field and did 1 lap after round 1 0 – 10 min: 12 push press (odd min) & 12 burpees (even min)

10-20 min: 20 squats (odd min) & 20 KBS (even min)

20-30 min: 12 push press (odd min) & 12 burpees (even min)

MARY: na
ANNOUNCEMENTS: TBD at Sparta
COT: TBD at Sparta

DATE: 2023-07-12
AO: Farm
Q: Moneyball
PAX: Lumbergh, Sparky, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP:
SSH, Imperial Walker, Hillbilly, Beet Pickers, Willie Mays Hays, arm circles, World’s Greatest Stretch, mosey lap

THE THANG:
Elevensies – “plump baker” (squat+calf raise) & Carolina Dry Dock Lt. Dan halfway across soccer field
LBC
One PAX runs across field and back, others do:
-WWI
-Merkins
-lunges
-“Inchworm” (walk hands from high plank to down dog)

MARY:
Toy Soldiers, mountain climbers, box cutters, penguin crunches, American Hammer/Vagner Twist, flutter kicks, plank

ANNOUNCEMENTS:
Ruck & Float, check Slack for details and stuff we might be missing

COT:
I have a co-worker who can be frustrating to work with, and yesterday seemed like it was going to be one of those days. We ended up having a constructive conversation in which I learned a lot from him and we made progress on a common issue that came up. Funny enough, I wasn’t as frustrated when I took the time to listen and cooperate. This is a challenge for me and for others to work on seeing the human side of things, which helps us become more patient and understanding.