Author: f3nano

DATE: 2023-06-05
AO: Patriot
Q: bogey
PAX: Lazlo, Anchorman, Shake ‘N’ Bake, CableGuy, Legacy, Lucius, My Space, 2 percent, Big Short, citrus, Ice Tea, Major Payne, Short Rib, Smokey, Strange Brew, Vila FNGs: Bubbles
COUNT: 18
WARMUP: SSH, IWs, HBs, MPs, strawberry pickers, WMH, down dog, cobra Kai

THE THANG: fellowship lap
Shoulder carry coupon to amphitheater
AMPHITHEATER
Round 1 – 15x step ups IC, 20x overhead press, 20x curls
Run 1 lap
Round 2 – 15x step ups IC, 20x derkins, 20x curls
Run 1 lap
Round 3 – 10x step ups, 25x dips, 25x curls
Farmer carry coupon to basketball court
BASKETBALL COURT
30x Rows
10x squats
40x IC Shoulder taps
10x squats
50x IC flutter kicks with coupon overhead hold
Rifle carry coupon back to field
THE FIELD
Line up on goal line
5x blockees/man makers
Backpedal 100yd to opposite goal line
5x burpees
Mosey back to goal line
5x blockees/man makers
Karaoke to 50yd facing home stand
5x burpees
Karaoke back to goal line facing home stand
5x blockees/man makers
Crawlbear to 20yd line
5x burpees
Bearcrawl back to goal line

MARY: BAT WINGS (keeping arms up until Recover)
20x IC LBACs forward
1x 10-ct
20x IC LBACs reverse
2x 10-ct
20x IC seal claps
3x 10-ct
20x IC overhead claps
1x 10-ct
RECOVER

ANNOUNCEMENTS: June 17 regional convergence for 5 yr anniversary of TheCapital region, #thesandlot bachelor party for @Traveler this Saturday @7am

COT: Pray not for a lighter load, but for a stronger back.

YHC celebrated his 1-yr F3 anniversary and reflected on the burdens he carries – physical, mental, emotional.

We all carry burdens of one form or another. Sometimes it feels that these burdens will overwhelm us, that they will never go away. At the same time, we often ask or pray for a lighter load.

We are often disappointed when the load stays just as heavy, or maybe it just seems to get heavier.

Let’s try taking a different perspective of the burdens we carry.

By showing up in the gloom to suffer a beatdown with your F3 brothers, your back is getting physically stronger.

By standing shoulder to shoulder with your F3 brothers, by picking up the 6, by checking in on one another, just as iron sharpens iron, you are also getting mentally and emotionally stronger.

You are also getting spiritually stronger.

Our F3 community – made up of the men you see before you in this circle – provides a safe space to get stronger.

Remember these strengths when you leave the beatdown.

Apply these strengths to the burdens you carry, share the load with your F3 brothers, and maybe you’ll find they are lighter…

Pray not for a lighter load, but for a stronger back.

DATE: 2023-06-05
AO: Farm
Q: Infinity
PAX: Lumbergh, Husky, Firehead, Matthew – Running Man
FNGs: None
COUNT: 5
WarmUp: SSHs, Don Quixotes, Beet Pickers, Imperial Walkers, Grady Corns, and Mountain Climbers.

The Thang:
21, 18, 15, 12, and 9 reps of the following, with resistance bands: Deadlifts
Merkins
Bent over rows
Squats
Shoulder press
Bicep curls
Thrusters
30sec Balls to Wall

Mary: Starfish Crunches, Flutter Kicks and American Hammers.

CoT:
Because it induces movement, leadership causes Disruption

Leadership wrenches people away from the place at which they were determined to remain. It causes them to question the foundation for their belief that their status quo was desirable and that stasis was in their best interest. It attacks the palpable (but false) sense of security that inertia provides. Like the agitator in a washing machine, leadership dislodges things long embedded in people’s emotional fabric, things that are impure and do not belong there but to which they had become accustomed–like a ketchup stain on their favorite shirt.

Being both Disruptive and agitating, leadership will naturally make people uncomfortable, at least until they begin to see for themselves that they are being led to a place of advantage.

DATE: 2023-06-05
AO: Aerie
Q: Stewie
PAX: Chasqui
FNGs: None
COUNT: 2
WARMUP: stretch
THE THANG: mini murph double time, worked the negatives on the pullups MARY: planks, lbc, dips
ANNOUNCEMENTS: SLT mtg this Friday, family friendly hike this Saturday afternoon at Bull Run Mountain COT: summer plans

DATE: 2023-06-04
AO: Social-Distance
Q: 2 percent
PAX: Popeyes, Booking, Speedo
FNGs: None
COUNT: 4
WARMUP: stretches
THE THANG: we ran
MARY: 20
Merkins
ANNOUNCEMENTS: the Villages is currently accepting applications
COT: Al Pacino is expecting his fourth child at 83 and Robert DeNiro just welcomed a baby girl at 79. Leonardo DiCaprio has already asked for permission to date them both in 18 years.

DATE: 2023-06-03
AO: Sandlot
Q: Maguire
PAX: Legacy, Beaux
FNGs: Attache, Mess(y)
COUNT: 5
WARMUP: Side straddle. Imperial. Hillbillies. Willie’s. Cherries. Downward dog. THE THANG: team of two and three Dora style.
50 burpee
100 merkins
150 LBC
200 calf raises
200 air presses
150 LBC
100 merkins
50 burpees

And then a bunch of Joe Louis, lunges, rings of fires to finish up. MARY: Toy Soldiers and then a leg lift where we spelled all 5 PAX
ANNOUNCEMENTS: celebrity q @hightower at Sandlot next weekend for a Bachelor effort.
COT: be responsible to your kids no matter their ages. Even in college and beyond where they become peers to an extend. They look up to you. Help them grow. Take that same attitude to others.