Author: f3nano

DATE: 2023-03-01
AO: Compound
Q: Zeus
PAX: Poe, Peanuts, Roddick, Snake (Will Harris), citrus, Doodles, Hightower, Popeyes FNGs: Wapner
COUNT: 10
WARMUP: SSH, Cherry Pickers, Arm circles, Willie Mays Hayes, Downward Dog, Kobra Kai, 3 other stretches THE THANG:

Thang 1: 12-8-4
12 Merkins into 12 Bigg Boyz, 8 Merkins into 8 Bigg Boyz, 4 Merkins 4 Bigg Boyz. Partner up. Mosey and to all four corners of the soccer field and do the 12-8-4. Each partner takes turn on count. Thang 2:
The timer completes a modified Marine inspired fitness course: Four light sticks spread apart on field.
#1 light stick – Farmer carry two thirty-five pound dumbbells 15 yards and drop off at #2 light stick. Execute 15 step ups at nearby cement step. Bear crawl to #3 light stick. Sprint to #4 light stick and execute 5 burpees. Run back to light stick #2 and shuffle while farmer carrying dumbbells back to light stick #1. (Person calls out exercise for the rest of PAX to do while they wait for their turn. Lots of cheering was to to encourage person doing obstacle course) please note: Snake never put down the dumbbells. He used them k. The step ups, bear crawl, sprints and burpees. Respect!! MARY: Lots of Ab exercises
ANNOUNCEMENTS: Popeyes is hosting a PAX get together. See his announcement posted on each channel. Grow-ruck. Hightower will be stepping down as Nantan. See his farewell letter posted on F3 channel.
COT: Thanks all for coming out. Thanks all that DM’d, texted and held me in their thoughts while I was out for two weeks with a virus. My cousin Lynett DuPree recently suddenly passed away. She was an actress. Had roles on the following shows: Law and Order, Scandal, How to get away with murder, NYPD Blue and Shameless, and Grace and Frankie just to name a few. Our families were very close and I will miss her. Her death reminded me of the Passage James 4:14 that talks about how our lives are like a vapor. We are here for a moment and then we vanish never to return. I encourage each of you to live your life like Lynette, with zeal and love for the people on this earth. For we never know when our time will come. Amen

DATE: 2023-03-01
AO: Horizon-Ao
Q: Gherkin
PAX: Disco, sticks, Mr Haand, Purple Rain, Kodiak, Median, Trifecta, 2 percent, SPINAL TAP FNGs: Attache
COUNT: 11
WARMUP:
Side straddle hop
Imperial Walkers
Arm Circles
Cobra Kai
Side Lumbard Twist (right and left)
Cherry Pickers
Willie Mays Hays
Safe at Home (Michael Phelps)
Mosey to the baseball diamond

THE THANG:
Practice running, throwing, fielding and hitting

Running
Everyone performs an exercise while each of us take turn running the bases. Perform 4x with LBCs, Squats, Merkins & Lunges

Throwing & Fielding
Pair up and stand about 10 yards apart. Throw a ball to your teammate. When it is caught, perform a burpee. If it is dropped, perform 10 merkins. Repeat until completed 25 burpees.

Repeat above but throw your teammate ground balls and perform a mountain climber burpee when the ball is caught.

Batting Practice
Everyone takes a turn being the batter. The batter tosses the ball in the air and hits it. Everyone runs to the ball and the batter leads the group in 20 reps of an exercise. If the batter misses the ball, the group does 10 merkins and the batter tries again.

MARY:
LBCs, V-ups, Zelensky twists

ANNOUNCEMENTS:
I forgot um. Somebody please post them below.

COT:
Words of wisdom from the great Baseball Philosopher, Yogi Berra: The future ain’t what it used to be.

It was a once in a lifetime opportunity, and I’ve had a couple of those.

In theory there is no difference between theory and practice; in practice there is

I knew the record would stand until it was broken.

Never answer an anonymous letter.

I never said most of the things I said. Then again, I might have said ’em, but you never know.

If you don’t know where you are going, you might wind up someplace else.

That’s how I kept myself positive, by not getting all negative.

Baseball is a game of confidence, and over coming failures and fears. That’s what life’s about too.

It ain’t over ’til it’s over.

DATE: 2023-03-01
AO: Patriot
Q: bogey
PAX: CableGuy, Anchor Man, Big Short, Booking, Grape Ape, Ice Tea, Legacy, Lucius, Maguire, Major Payne, Shake ‘N’ Bake, Strange Brew, Sunshine FNGs: Suds
COUNT: 15
WARMUP: SSH, MPs, LBACs forward and reverse, Cherry Pickers, WMH, Down Dog, WGS, Cobra Kai

THE THANG: Grab a coupon and line up on goal line

5 burpees, jog to 5yd line and back
10 coupon squats, backpedal to 10yd and back
15 coupon swings, forward lunge walk to 15 and back
20 overhead presses, reverse lunge walk to 20 and back
25 LBCs, karaoke to 25 and back
30 curls, karaoke to 30 and back
35 bent over rows, bear crawl to 35 and back
40 shoulder taps IC, jog to 40 and back
45 coupon hold flutter kicks IC, backpedal to 45 and back
50 coupon chest presses, Lt Get Ups to the 50 and back
40 Nolan Ryans (20 ea side), bearcrawl to 40 and back
30 dirty dogs (15 ea leg), jog to 30 and back
20 donkey kicks (10 ea. Side), backpedal to 20 and back
10 blockees, crawlbear to 10 and back

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

ANNOUNCEMENTS: GTE – join F3 brothers for Kingbuilder & Grow School at a minimum

COT: YHC touched on the leadership development aspects of F3, along with the benefits of getting out to do a CSAUP. YHC joined our brothers from F3 Blueridge for a Saturday CSAUP that got cut short. Our CSAUP leader stepped up in classic F3 fashion to should the burden of the moment. IMHO, F3 is working within each of us, freeing us to lead in small groups, our families, and our communities. While the CSAUP got cut short, the impact to YHC – from spending time with his F3 Blueridge brothers under ruck, heavy sandbags, and beatdowns, to sharing COT and ultimately fellowship over food – is indelible. There’s nothing like a CSAUP to remind us that growth and change happen when you’re shoulder to shoulder working towards a common goal in a challenging, uncomfortable and unpredictable environment.

DATE: 2023-03-01
AO: Farm
Q: Infinity
PAX: Chile, Sparky, Matthew – Running Man
FNGs: None
COUNT: 4
WarmUp: SSHs, Hillbilly Walkers, Don Quixotes, Beat Pickers, WMHs, LBACs, Michael Phelps, and mosey.

The Thang: Posture HIIT w/o equipment
5 Rounds of the following exercises.
16 Jump squats
21 sec Wall Sit w/Goal Post Arms
16 Reverse Merkins IC
12 T-Claps IC
12 Moroccan Nightclubs IC
16 Bonnie Blairs
12 Grady Corns IC

Mary: Swimmers, Supermans, Side Crunches, and American Hammers.

CoT:
Your composure and posture communicate to not only others, but also your mind about whether you are up-and-coming or down-and-falling.
So, attend carefully to your posture. Quit drooping and hunching around. Speak your mind. Put your desires forward. Walk tall and gaze forthrightly ahead. Dare to be dangerous. Encourage the serotonin to flow plentifully through the neural pathways desperate for its calming influence. Stand up straight with your shoulders back.

Prayers for Wawa and the Dingell Family in their decision on baseball and school.
Prayers for Gekko and his M who is on bed rest for the remainder of her pregnancy.

DATE: 2023-02-28
AO: General
Q: citrus
PAX: Lazlo, 2 percent, Booking, Moneyball, Hard Knox
FNGs: None
COUNT: 6
THE WARMUP: SSH, Don Quixote, WMH, cherry pickers, whatever @Peanuts calls those arm crushers, Down Dog, world’s greatest stretch

THE THANG:
Let’s play war! PAX divided into two teams, and YHC deftly split a deck of cards exactly in half (seriously – same number of cards in each pile. It was a top 10 accomplishment.). Each team drew a card, with standard rules of war deciding the winner. The winner go to choose to either: 1. Do the reps/exercises that both cards corresponded to, OR 2. Jump rope while the other team did the reps/exercises

Exercises were:
♥️ = lunges (IC)
♦️ = toy soldiers (IC)
♠️ = merkins
♣️ = tempo squats
JOKER = 10 burpees for the team that flipped it, plus they have to draw another card (later modified to 10 burpees for the team that pulled it and 9 burpees for the team that didn’t – because somebody’s gotta win)

Suprisingly, teams didn’t always choose jumping rope. YHC misread that one. But, whatevs.

With just 6 cards remaining in each pile and time running out, YHC called “last round”. And as if by divine providence (3rd F) – we had our first War! As everyone knows, there are no winners in war, so the team with the higher final card got to choose which pile they wanted to do, but they had to choose *before* flipping the 3 down cards.

MARY: LBCs, flutter kicks, american hammers (and *almost* toy soldiers, but Lazlo kept his joke to himself. You had to be there.)

ANNOUNCEMENTS: GrowRuck, Dads’ Camp – check Slack

COT: YHC’s oldest is off to college next year, which is exciting and depressing. In an effort to create space for meaningful time together, YHC is making his kid find 30 minutes to do something together every week, even if it’s just running an errand. It’s not a lot of time, but it’s priceless.