Author: f3nano

DATE: 2023-05-12
AO: Aerie
Q: Renaissance
PAX: Rocketman, Chasqui
FNGs: None
COUNT: 3
WARMUP: Misc. warmup
THE THANG: 3 rounds of The Dee, 40 squats, 30 hand release push-ups, 20 burpees, 400 m run. MARY: stretching
ANNOUNCEMENTS:
COT: you can’t always do everything. Reading of Dee’s story and prayer.

DATE: 2023-05-12
AO: Horizon-Ao
Q: Fish Fry
PAX: 3 mile, Pop Fly, Median, Yardbird, Gherkin, Kodiak, Mr. Hand, Disco, Magoo FNGs: Blart, Attache’
COUNT: 13
WARMUP: IWs, Michael Phelps, Hillbillies, Mountain Man Poopers, Root pickers, Downward Dog, World’s Greatest Stretch-Hamstring Stretch-Pigeon Pose progression THE THANG:
YHC, in true geezer fashion, regaled his captive audience with stories from his life. All events and exercises were based upon prime number years:

3 horse squats in honor of my grandfather who was the type that would tell you that you could do anything you set your mind to, and he had me riding my first horse at 3.

5 donkey kicks due to one of my first memories of seeing the underside of a mule after my father put the tail of a mule I was riding on a hot barbed wire fence. I still don’t know how I survived being bucked off and under the mule with no injuries.

7 jump squats for when my younger cousin Wendy fell in the snow when trying to jump the same juniper bush my cousin and I did. As a result, we had to spend the whole day outside while she stayed inside being comforted. Life is not always fair.

11 diamond merkins for the end of my baseball career due to having a type of dual vision.

13 wrist curls like the ones I used to do when I started playing tennis.

17 mountain climbers for all the stairs and hills I climbed while going to the Governor’s School for the Sciences at the University of Tennessee.

19 broad jumps like the one I did to jump 100 feet into water while quarry diving with some buddies in college

A bear crawl around the 18 to commemorate moving to Baltimore at age 23 to work.

27 chest presses in homage to the Geezers weight lifting team, a bunch of old guys I worked out with a Ft. Meade. They don’t seem so old now.

29 foot release squats for all the trips I took to Chile with my wife to visit home once we got through the immigration process.

31 briefcase carry to midfield and back for when I worked as an investigator for the Appropriations Committee and carried a briefcase to all meetings.

37 Atlas shrugs for lifting up 2 young kids at age 37.
A lap around the field for when I did my first half marathon at age 41

43 toe taps IC to commemorate coaching both my kids soccer teams through ADP.

47 SSHs IC for my first F3 workout at Oympus with @hightower

Murder bunnies for 53 yards as training using a walker in old age.

They just don’t make workouts like they used to.

MARY: Jefferson curls with coupon, Bennifers, flutter kicks, LBCs ANNOUNCEMENTS: Dads camp, Boneathon, Murph, Convergence in June at Patriot
COT: A brief explanation of the theme of using prime numbers since I’m technically still in my prime at 53. Gratitude for being able to workout with everyone for another year.

Speaking to mental health awareness month, a lesson learned that is freeing to be able to talk about mental health like physical health, and to be comfortable talking with someone or about your own mental therapy like it was physical therapy.

DATE: 2023-05-12
AO: Sparta
Q: Peanuts
PAX: Lightyear, Pop Fly, Zeus, Hightower, Doodles, Monte Karlo, Flapjack FNGs: None
COUNT: 8
WARMUP: SSH; IM; WMH; CP; MP; DIRTY BIRDS; HST; Mosey lap x2
THE THANG: AFORMADORA. Pair up. Round 1: 1 pax runs a lap and other pax coupon curls – I think we did 70. Round 2: 1 pax rifle carry x200 yards and other pax kettlebell swings – I think we did 60. Run a lap. Round 3: 1 pax bleacher run and other pax OH press – I think we did 100. MARY: 50 BBs; 15 FKs; 10 Glees; 10 Supermans; 10 or so PTs.
ANNOUNCEMENTS: Dads Camp; F2; Murph and the like
COT: As I try to say a lot – keep coming out. Motivation will take you a long way – if you don’t mind it don’t matter. Reminder – Take an opportunity to know these men outside of the first F. We are more than a workout group.

DATE: 2023-05-12
AO: Patriot
Q: Roadkill
PAX: 2 percent, 9-Lives, Anchorman, Big Short, bogey, Brown Bag, CableGuy, citrus, Elvis, Flipper, Ice Tea, Langston, Lazlo, Legacy, Lucius, Maguire, Old Bay, Shake ‘N’ Bake, Short Rib, Smokey, Strange Brew, Sunshine, Wallace, Wedding Singer FNGs: @Villa
COUNT: 26
WARMUP: SSH, IW/HB, CP/WMH, DD/CK, World’s Greatest Stretch
THE THANG: Following a fellowship lap, PAX traveled around the school by a combination of lung walk, bear crawl, crab walk, high knees, and butt kickers. PAX gathered for exercises to include Merkins by Big Short, Calf Raises by Short Rib, Step Ups by Citrus, Dips by Anchorman, Deep Squats/Derkins rotation by Wedding Singer, Shoulder Tap/Mountain Climber by Cable Guy, Everest Step by Lucius, Mountain Man Pooper by Lazlo, and Burpees by Ice Tea.
MARY: Finished off with LBCs by Maguire, Nolan Ryan’s by 2 Percent, and Superman’s by Elvis.
ANNOUNCEMENTS: Dad’s Camp, Boneathon, The Murph all coming up, check your channels.
COT: With thanks to Bogey for leading a focus on mental health awareness this month, PAX were encouraged to talk about what’s going on in their lives and build trust and depth in our friendships before you need them. Being a friend involves helping, but also asking and accepting help. Sharing with someone what might be troubling you can build a foundation for when the bigger challenges in life hit, and the process of opening up creates an opportunity for both parties to learn and acknowledge we are not alone.

DATE: 2023-05-10
AO: Farm
Q: Chile
PAX: Sparky, Infinity, Matthew – Running Man, Lumbergh
FNGs: none
COUNT: 5
WARMUP:
Grady Corn
Beet pickers
Willie Mays Hayes
Michael Phelps
Imperial walkers
Cobra Kai
THE THANG:
Coupon Curls – 1 minute
Mosey across field – 3 push ups; mosey back
Q: Why did the mommy cat want to go bowling on Mother’s Day? / A: She was an alley cat. Goblet Squats – 1 minute
High Knees across field – 3 push ups, return
Q: What did the momma say to the foal? / A: It’s pasture bedtime LBCs – 1 minute
Butt Kickers across field – 3 push ups, return
How did the Grizzly open her Mother’s Day card? / A: With her bear hands. Rosalitas – 1 minute
Side Shuffle across field – 3 push ups, return
What did the mommy spider say to the Baby spider? / A: You spend too much time on the web Mountain climbers – 1 minute
Karoke across field – 3 push ups, return
Q: Why did the cookie cry? / A: Because his mother was a wafer so long! Bend Over Rows – 1 minute
Frankensteins across field – 3 push ups, return
Q: What did the tree tell her son before a big game? / A: I’m rooting for you. Coupon Swings- 1 minute
Lunge Walks across field – 3 push ups, return
Why should you never buy flowers from a monk? / A: Because only you can prevent florist friars. MARY:
Penguin crunches
Starfish crunches
ANNOUNCEMENTS: Extra Jokes:
Q: What do you call a mom who can’t draw? / A: Tracy.
Q: What did the digital clock say to its mother? / A: “Look, Ma! No hands! Q: Why is a computer so smart? / A: It listens to its motherboard.

COT:
“All that I am, or hope to be, I owe to my angel mother.”
– Abraham Lincoln

“When you look into your mother’s eyes, you know that is the purest love you can find on this earth.” – Mitch Albom

“God could not be everywhere, and therefore he made mothers.” – Rudyard Kipling

“If at first you don’t succeed, try doing it the way mom told you to in the beginning.” – Unknown

“When your mother asks, ‘Do you want a piece of advice?’ It is a mere formality. It doesn’t matter if you answer yes or no. You’re going to do it anyway.” – Erma Bombeck