Author: f3nano

DATE: 2023-04-29
AO: Sandlot
Q: Traveler
PAX: Fairweather
FNGs: None
COUNT: 2
WARMUP: Mosey, SSH

THE THANG: With only 2 PAX, we had a perfect number for 1v1 pickleball. Played 3 games, with a circuit of 5 burpees, 10 derkins, 15 BWS, 20 WWIIs after each game. Fairweather is the inaugural Sandlot Pickleball Champ. Revenge will be had.

MARY: N/A
ANNOUNCEMENTS: Murph
COT: Took 2 minutes of silence to reflect on things we’re grateful for.

DATE: 2023-05-03
AO: Patriot
Q: Shake ‘N’ Bake
PAX: Elvis, Booking, My Space, Moneyball, 2 percent, Smokey, Langston, Legacy, Strange Brew, Spokes, Roadkill, Sunshine, Ice Tea, citrus, Anchorman, CableGuy FNGs: FNG: @Shortribs
COUNT: 18
WARMUP: SSH, Michael Phelps, Imperial Walker, Hillbillies, Windmills, Cherry Pickers, Downward Dog, Cobra Kai

THE THANG:
Four cones were setup one on each corner of the field. Another cone was placed in the middle (Grand Central).

Start in the middle and run to Station 1, then back to middle, then to Station 2, back to middle and so on. At each Station complete the exercises listed. Each trip back to Grand Central (4x each round)= 2 Burpees

## STATION 1
RD 1 – HAND RELEASE MERKINS 10X
RD 2 – ADD DIAMOND MERKINS 10X
RD 3 – ADD TOE TOUCH MERKINS 10X
RD 4 – ADD CATALINA WINE MIXER 10X

## STATION 2
RD 1 – SHOULDER TAPS 15X (Double Count)
RD 2 – ADD MOUNTAIN CLIMBERS 15X (Double Count)
RD 3 – ADD PARKER PETERS 15X (Double Count)
RD 4 – ADD PLANK DIPS 15X

## STATION 3
RD 1 – MONKEY HUMPERS 20X
RD 2 – ADD BONNY BLAIR 20X (Single Count)
RD 3 – ADD SUMO SQUAT 20x
RD 4 – ADD BOBBY HURLEY’S 20X

## STATION 4
RD 1 – LBCs 25X
RD 2 – ADD FREDDY MERCS 25X
RD 3 – ADD HEELS TO HEAVEN 25X
RD 4 – ADD SUPERMAN 25X

MARY: Took care of that at Station 4. Time was running short on Round 4 and we had to keep the train moving. Modified by only doing the Round 4 exercise.

ANNOUNCEMENTS: Welcome to our FNG, @Shortribs! Congrats to @smokey on his retirement from the NPS after 43 years! Some race that nobody will run with @Elvis (The Farm Park Challenge if interested), Bone-a-thon, a reminder that May is mental health awareness month. We will recognize this during each Friday workout during May. Thanks to @myspace, @citrus, and @roadkill for their station master duties.

COT:
My father father had created a pretty comprehensive family tree before he passed away. When I was in Ireland this past Fall I met a family friend who does genealogy as a hobby. We have been collaborating since and I have learned many interesting things about my ancestry. The theme of today’s workout is in honor of my grandfather, and great-grandfather, both Station Masters in Ireland. Tracing family roots back through generations can help a person connect more deeply with a sense of self by learning about their family’s past—where they came from, who they were, what they did, the trials they overcame, the accomplishments they achieved, the dreams they had. This exercise has given me a new appreciation for family. I recently saw some family that I had not spoken to in years. One thing I want to get better at is reaching out and staying in touch with my extended family, you never know what you might learn.

DATE: 2023-05-03
AO: Compound
Q: Wapner (F3 Cape Fear)
PAX: Doodles, Hightower, Zeus, Peanuts, Roddick, Patchouli, Snake (Will Harris), Lazlo, Poe FNGs: None
COUNT: 10
WARMUP: 1 lap around the field, SSH x 20 IC, ATMs, Bolt 45s, Windmills x 10 IC, 5 burpees OYO

THE THANG: We moseyed up District Ave for some pearls on a string. At Nando’s we did 20 Smurf Jacks in cadence. Then we sprinted up the block to the next intersection where we performed 10 Merkins in cadence. We moseyed up to Strawberry Lane for 20 American Hammers in cadence.

We regrouped at Strawberry Park for a Dora consisting of 100 Merkins, 200 Squats, and 300 LBCs. While Pax 1 did the exercise, Pax 2 ran to the other end of the park, completed 3 burpees and ran back to swap with Pax 1. Pax held Al Gore while waiting on the 6. Reverse Indian Run back to the AO.

At the AO, we finished our time together with a 2 Hennie Muller’s/hourglass runs (up one sideline, sprint the diagonal, up the other sideline, and sprint the diagonal across to where you started).

MARY: N/A

ANNOUNCEMENTS: GTE 44 in Cape Fear in November, Murph on Memorial Day, 2nd F event on May 24th

COT: Love your neighbor. My word for this year is love. Little did I know that I would really learn what that means this year. My F3 family and church family have been integral providing love and support to my family over the last few months.

DATE: 2023-05-02
AO: Freestate
Q: Horshack
PAX: Deagle, Butter, FIFA, Dungeon Master (Amon), Wildcat
FNGs: Brony, Mumford
COUNT: 8
Warm Up
• SSH x 25 IC
• Imperial Walkers x 17 IC
• Shoulder Taps x 15 IC
• Carolina Dry Docks x 12 IC
• 2 laps – High Knees out, Karaoke back
• Monkey Humpers x 13 IC
• LONG COUNT Willie Mays Hayes x 8 IC
• Michael Phelps x 14 IC
• Cherry Pickers x 15 IC
The Thang
Playground of Joy & Pain: 2x (40 seconds on / 20 to switch), 1 x (20 on / 10 switch) 1. Decline Merkins
2. Deep heel-touch Squats
3. Dips
4. Box Jumps
5. Pull Ups / Assisted Pull Ups
6. Bonnie Blairs
• After Each Round: Jacobs Ladder 5-4-3-2-1, 5-3-1, 4-2
Mary:
• Leg Lift Rosalitas x 15 IC
• Box Cutters x 10 each direction IC
• Plank-o-rama x 10-10-10-10-10 IC
• Reverse Crunches x 15 IC
• Rodeo Flutters
Announcements:
• I’ve accepted two new roles 1) as the 3rd F Q for the region and 2) to join the F3 Foundation’s board of advisors. As 3rd F Q, I’ll be helping connect AOs across the capital region with their community projects and be able to tap F3 National resources and matching funds to expand impact.
• Adopt A Road this Saturday. If anyone is interested in helping lead – perhaps in partnership with your kids – this program next school year, please let me know. It’s pretty straightforward and I could make the connections and instructions. Aside from the service hours, it probably takes about a half hour each month. COT:
May is mental health awareness month. We can help ourselves, those around us, and one another by encouraging these five behavioral
1) Connecting with other people as good relationships are important for mental wellbeing. They can help you to build a sense of belonging and provide emotional support and allow you to support others
2) Being physically active is not only great for physical health and fitness – evidence also shows it can also raise self-esteem by setting and achieving goals or overcoming. Exercise also creates chemical changes in the brain which help to positively change moods.
3) Research shows that learning new skills can boost self-confidence and build a sense of purpose.
4) Giving to others. Research suggests that acts of giving and kindness creates positive feelings and activates the reward center in our brains. It also gives people a feeling of purpose and self-worth
5) Pay attention to the present moment by practicing mindfulness. This includes paying attention to your thoughts and feelings, your body and the world around you. Mindfulness can help you enjoy life more and understand yourself better. It can positively change the way you feel about life and how you approach challenges.

DATE: 2023-05-02
AO: Atlantis
Q: Infinity
PAX: Hammerhead, Chuck Taylor, Bratwurst, Bone
FNGs: None
COUNT: 5
WarmUp: Don Quixotes, Squat Thrust Ring of Fire, and LBACs.

The Thang: Dora at Stadium
Mosey to the Nationals Stadium stairs
– 100 Merkins
– 200 Squats
– 300 T-Claps

Mosey to wooden block benches
Four rounds of the following:
– 15 Step ups, same leg
– 15 CDDs with feet on bench

Mosey to stone benches
Two rounds of the following:
– 20 Dips
– 15 Bulgarian split squats, each leg

Mosey to bike racks
Four rounds of the following:
– 15 Australian Push-Ups (aka, shove that count [where the sun doesn’t shine] – 15 Lunges

Announcements: Bone-a-thon, Memorial Day weekend ruck on Saturday and Murph on Monday.

Mary: Flutter Kicks, J-Lo’s, Nolan Ryan’s, Hollow Body sit-ups, Toy soldiers, Crunchy frogs, and elbow plank.

CoT: May is Mental Health Month
Be open to the truth that healthy individuals feel pain and use it to become stronger. Strong people feel pain, strong people use pain, strong people feel all of that emotion. Strong people are not stronger than their pain. Strong people are really intimate with their pain.

Pain is so beautiful. Pain is what makes us strong. Pain is what makes us human. So many of us think that what we want in life is just to be happy. I really wonder if that’s true. I wonder if we just want to be happy. Or I wonder if we just want to be human.

I don’t want to just be happy. I want to be sad when it’s time to be sad. I want to go through grief and inner turmoil to figure out my values, to figure out what I really believe in. I want to feel discipline and resistance, those are not happy emotions. Discipline and resistance are kind of painful, but that’s what you need to feel in order to do hard, great things. – Sara Brewer, Overcome Pornography for Good podcast