Author: f3nano

DATE: 2023-06-28
AO: Compound
Q: Doodles
PAX: Hightower, citrus, Sam Adams, Peanuts, Snake (Will Harris), Monte Karlo, Roddick FNGs: None
COUNT: 8
WARMUP: SSH, Cherry pickers, Hillbillies, Down dog, World’s Greatest stretch, 5 burpees, 10 merkins
THE THANG: Ricky Bobby to garage and conducted 5 rounds of the following: 10 pull-ups x 4 (last round was 6 pull-ups for total of 46 (Q turning 46). 20 merkins x 4 and last round was 15 merkins for total of 95 (b/c Q graduated high school in 95), and 30 squats x 5 for total of 150 squats (random number). Each round PAX ran lamp around garage. After the circuit the PAX ricky bobby back to field and played ultimate for 10 min.
MARY: mixed with Ultimate and included LBCs, Supermans, flutter kicks, and Alabama Ass Kickers (b/c Q’s parents are from Alabama) ANNOUNCEMENTS: Float Ruck on July 8th
COT: Georgia has big racks on their “be aware of deer” road signs. They are proud of their big bucks. Q grew up in GA. Be proud and thankful of where you came. As we approach the 4th, be proud to be American – it is a pretty good framework of freedom. If you don’t like something then figure out a way to improve it.

DATE: 2023-06-28
AO: Horizon-Ao
Q: Gherkin
PAX: Kodiak, sticks, Fish Fry, Magoo, Purple Rain, Disco, Trifecta, SPINAL TAP, Mr Haand, Defiance FNGs: attache, kombucha
COUNT: 13
WARMUP: SSH, LBAC, Cherry Pickers, M. Phelps, Downward Dog, Cobra Kai, Mosey to the Steps

THE THANG:
Partner Up,
1 PAX exercises while the other navigates up and down the steps, switch rolls and repeat until each team has completed the required number of exercises.

Set 1
Run up steps
50 Double Merkin Burpees

Set 2
Jump Up Steps
100 Imperial Walkers in cadence

Set 3
Run up steps-1 step at a time
150 Merkins

Set 4
Run up steps-2 steps at a time
200 Big Boy Situps

Set 5
Freestyle up steps (individual choice)
250 Calf Raises

MARY:
LBCs, Box Cutters, Flutter Kicks, Plank

ANNOUNCEMENTS:
Since July 4 is a Tuesday, the workouts on Mon 7/3 and Wed 7/5 will start at regular time.

COT:
Some Lessons from Rocky:
1) Believe in yourself even if nobody else does
2) You’ve got to put in the work, even if it involves chasing a chicken 3) If you don’t like your current situation, move forward one step at a time
4) Never quit, especially when you lose (otherwise there never would have been a Rocky 2)

DATE: 2023-06-28
AO: Farm
Q: Infinity
PAX: Moneyball, Sparky, Matthew – Running Man
FNGs: None
COUNT: 4
Warm up: SSHs, IWs, Don Quixotes, Beet Pickers, Copperhead Squats, LBACs, OH Claps, and Mosey.

The Thang: Coupon Block and Resistance Band HIIT
Arrange coupon blocks on one side of the field and resistance bands on the other. On each side of the field, perform 20 reps of the following with a resistance band and coupon, sprinting 60m back and forth between exercises: – Derkins on bench / Merkins with band
– Lunges (left) (with coupon / with band)
– Lunges (right) (with coupon / with band)
– Shoulder Presses (with coupon / with band)
– Bent Over Rows (with coupon / with band)
– Squats (with coupon / with band)
– Arm Curls (with coupon / with band)
– Thrusters (with coupon / with band)
– Reverse Merkins IC / Squat Band pull-aparts

Mary: Feet over Coupon Raises, Side Crunches, and Flutter Kicks with Coupons.

CoT: Q-Source defines preparedness as follows: Getting Ready For The Expected While Being Ready For The Unexpected

Within F3 a leader is called the Q, which we define as a leader who takes responsibility for the Outcome in the Groups of which he is a Member.

Some Outcomes are envisioned beforehand by the Q while others are thrust upon him by unexpected and sudden circumstance. For envisioned Outcomes, the Q can anticipate and get prepared for what will be expected of him to be Effective. But the Q cannot do that for unexpected Outcomes because they come upon him suddenly–for those Outcomes he must already be prepared to be Effective.

As a result, to Effectively respond to both the envisioned and circumstance-driven Outcomes that arise along the his path, the Q must gradually but consistently accelerate his Preparedness through the process of becoming more Right in the Mission essential aspects of his life. He does this by pursuing Right-ness in four distinct quadrants: get Right, live Right, lead Right and leave Right. Together, these four quadrants form the G3L:

– First Quadrant (Q1): Get Right

To properly align himself the Q takes the Daily Red Pill (the DRP). This is his daily commitment to accelerate his fitness, fellowship and faith.

– Second Quadrant (Q2): Live Right

To be purposeful the Q focuses on IMPACT. This is the forcible contact to strong effect that the Q will have on the other Members of his Groups if his personal alignment is proper.

– Third Quadrant (Q3): Lead Right

To practice Effective leadership, the properly aligned and purposeful Q continually hones the skills he needs to enable his Communities to be healthy, his Organizations to be Effective and his Teams to be dynamic.

– Fourth Quadrant (Q4): Leave Right

To build a legacy, the aligned and purposeful Q exerts Disruptive leadership with IMPACT throughout his lifetime and beyond.

DATE: 2023-06-28
AO: Apollo
Q: Bluegrass
PAX: Juneau, Lightyear
FNGs: Ricky Bobby (Chicago)
COUNT: 4
WARMUP: arms circles, cherry pickers, WMH, other light stretching

THE THANG: Punt, Pass and kick.
Start with 1 lap warm up,
20 yards lung, 20 yards bear crawl, 20 yard lung, 20 yard bear crawl, 20 yard lung 1 push up, run 10 yards, 2 push ups, run ten yards, 3 push ups… Each Pax gets a chance to complete the challenge:
Pax 1: Punt, All run to spot – do work out of kicker’s choice Pass, run to spot – do work out of passer’s choice
Kick – if field goal good – you win, next Pax up, if not – 15 burpees for all. Everyone gets to complete the challenge

1 lap stoping twice for some squats.

MARY: Iron Cross, LBC, American Hammers, Glee, couple more…

ANNOUNCEMENTS: Happy Birthday to Juneau’s 2.0 turning 5!

COT: Schedule down time. Too much of a good thing is a bad thing, too little of a good thing is a bad thing. Creating balance sometimes requires us to hard schedule down time.

DATE: 2023-06-27
AO: Atlantis
Q: Hammerhead
PAX: Infinity, Deflator, Bratwurst, Rogue, True North
FNGs: FNG (“Firesale”)
COUNT: 7
WARMUP: 10 Don Quioxotes (4 ct)
18 SSHs (4 ct)
18 Overhead squat claps (4 ct)
20 Willie Mays Hayes
20 Cherry Pickers (4 ct)
20 Michael Phelps (4 ct)
22 swim circles, Phelps style (4 ct)

Span the Village Green

Inch worms– OYO
Inch worms with Worlds Greatest Stretch

THE THANG:

–ea PAX takes a pair of light coupons (5# DBs) —

Shoulder press
@Standing in Wide Squat (front Warrior Stance)
[Did not do: Repeat previous 1x with pulses (bursts) instead of full range reps ]

Curls (Straight’s) then Curl (W’s)
@Squat Stand
[Did not do: Repeat previous 1x with pulses (bursts) instead of full range reps ]

Lat. Raises
@Standing in Wide Squat (front Warrior Stance)
[Did not do: Repeat previous 1x with pulses (bursts) instead of full range reps ]

Underarm Outs and Ins
@Squat position
[Did not do: Repeat previous 1x with pulses (bursts) instead of full range reps ]

Arm slings ( back to butt)
@Squat Position
Alternate previous 1x

Overhead Squats w/coupons

Triceps curls behind the head
@Squat Position

“on our Six”

Flutterkicks while holding up coupons

Chest Press
@Pike position

“from a knee” (still on the deck)

Wide Vee Should Press
@Lunge position, Tap Dumbell thru the window

did not do / did not repeat:
@Standing, Shoulder Press, then Pulse
@Standing, Ins/Outs, then then Pulse
@Standing, Triceps Press, then Pulse
@hands and knees, forearms to flr (triceps)

MARY: hollow body sit ups | simulated rope climbs | Freddie’s | big boys

ANNOUNCEMENTS: on Tues. July 4th, we WILL be here (@Rogue will Q)

COT: from QSource– 4 phases of Ldrship: Get Right. Live Right. Lead Right (& Love Right), and Leave Right. the 3rd f in F3 is Faith, and F3 is predicated on recognizing our strength comes from an external, divine source. not merely from within