Author: f3nano

DATE: 2022-08-27
AO: Sandlot
Q: Legacy
PAX: Legacy
FNGs: None
COUNT: 1
WARMUP: SSH, Imp Walkers, Hill Billy
THE THANG:

1st Hour: run to new Quincy Park, at park 10 minute OCR hangs (five burpees every time off the bar); 60 yards of bear crawl, run back to Sandlot, on W-L baseball diamond: bear crawl and crawl bear on inside of infield around bases.

2nd Hour: To-W-L, there: Modified Meatloaf Massacre, 9-11 Stair prep variation. 9 minute stair loop. (To the tune of Paradise by the Dashboard Light); then 10 burpees,20 merkins 30 yards of bear crawl, 40 LBC

Repeat 3 more times, with shorter stair loops, to the tunes of “I’d Do Anything for Love,” “Idiot Stare,” and “Beat it Down,”

MARY:
ANNOUNCEMENTS: 9-11 Stairclimb
COT: At its highest level, fellowship transcends in-person interaction. Here is a reality of life: at some point, you may find yourself in great adversity…and all “alone.”

When you are “alone,” keep it lowercase “alone.” BECAUSE YOU ARE NOT ALONE. Tap into the spirit of your F3 Brothers. We are with you. One of the fantastic things about F3 workouts is that, ultimately, they are “you versus you” anyway. So it is a paradox: it is better to work out together, but you are only competing against yourself. So, the next time you find yourself alone in a difficult situation, remember, it’s just the same old you vs. you that you have faced during every F3 beat down. If the hands of fate leave you to face a meatloaf massacre by yourself, then look at the bright side: the whole meatloaf is all yours.

SYITG!

DATE: 2022-08-27
AO: Freestate
Q: Winston
PAX: Horshack, Deagle, Cannoli, Dungeon Master (Amon), CashOnly FNGs: Brony
COUNT: 7
WARMUP:
49 ssh ic
15 imperial walkers ic
4×10 arm circles ic
10 head shoulders knees and toe taps ic
10 plank jacks ic
10 long deep alternating lunges
Lap around field
15 wind mills ic
10 cherry pickers ic

THE THANG:
Pax starts at first cone on field and murder bunnys to the second cone and bear crawls to next cone Pax runs back to start and completes 1 burpee
Pax jogs back to coupon and murder bunnys to the third cone and bear crawls to the next cone Pax runs back to start and completes 2 burpees
Pax jogs back to coupon and murder bunnys to the fourth cone and bear crawls to the next cone Pax runs back to start and completes 3 burpees

Pax jogs back to coupon and murder bunnys to the fourth cone and bear crawls to the next cone Pax runs back to start and completes 4 burpees

Pax jogs back to coupon and murder bunnys to the last cone
Pax runs back to start and completes 5 burpees

Second thang:
Pax completes:
25 coupon squat/curl/press
25 taint scrapers
25 coupon tricep extensions
25 alternating lunges with coupon
25 round the sun with coupon

Final thang
Pax completes 1 mirkin and runs backwards across field , completes two mirkins and runs backwards to start. Repeats up to 5 and back down to 1

MARY:
Flutter sequence
10 long ic
10 sort ic
10 long ic
10 short ic
10 dying cock rockies ic
10 Freddie mercury ic
Plankorama
10 flutters hands in the air ic

ANNOUNCEMENTS:
Dad’s camp

COT:

DATE: 2022-08-26
AO: Sparta
Q: Hightower
PAX: Pop Fly, Shogun, K-Pop, Lightyear, Peanuts, Zeus
FNGs: None
COUNT: 7
WARMUP:
SSH and a few stretches to get ready for upper body work.

THE THANG:

1 min on then 30 sec recovery
4 rounds, try to increase count each round
End of each round, Rifle carry your coupon across field

Curls
Tri extension
Bent over rows
Split squat/press & coupon swings

MARY:
Round of Fire lead by 3 PAX

ANNOUNCEMENTS:
Dad’s Camp
Sept 11 Stair Climb
2F TBD

Prayers for Banjo WV, his mother recently passed away

COT:

Ted Lasso halftime speech from season 1, tie game, lost their best player Fellas we’re broken
We need to change, change can be scary
Embracing change, being brave
Best part, at end of speech. Ted says ‘everybody’s eyes on me when I say this’. Smacks the Believe sign

Change is how we grow, we evolve. Think back to first time you came out to F3. Who were you back then, who are you know. What changes have you gone through? Embrace change!

DATE: 2022-08-26
AO: Patriot
Q: Lucius
PAX: Anchor Man, Big Short, Booking, Bone, CableGuy, Elvis, Flipper, Ice Tea, Jag, Lazlo, Legacy, Schwab, My Space, Tiësto FNGs: None
COUNT: 15
WARMUP:
SSH; Cherry Pickers; Don Quixiotes; LBACs; Downward Dog; Cobra Kai; Childs Pose; Moroccan Night Clubs; Mosey

THE THANG:
200-Yard Log Roll – Teams of PAX took turns rolling small sections of telephone pole for 10 yards via the standard bear-crawl method. Resting PAX rested with rest exercises: 10x Sqauats; 10x Lunge Steps; 10x Air Presses; 10x Merkins; repeat until it was their turn to push the log.

Going the Distance: PAX split into pairs, which performed 200-Yard CB Rifle Carry; 200-Yard CB Farmers Carry; 200-Yard CB Shoulder Carry (with 1x Atlas Shrug every 10 yards). While one partner performed the carry, the other rested with rest exercises, including: Squats, Merkins, Air Press; Alternating Shoulder Taps, Lunge Steps. Repeat for lightning round (100-yard carries).

MARY:
Flutter Kicks; LBCs

ANNOUNCEMENTS:
9/11 Stair Climb (including 05:00, 06:00, and 21:00-the-night-before options); 9/12 Highlands Evening AO Launch with Monday Night Football; Dadscamp.

COT:
Tenacity is a gift. Go the distance.

DATE: 2022-08-26
AO: Farm
Q: Infinity
PAX: Gekko (Keith Capp)
FNGs: None
COUNT: 2
WarmUp: SSHs, Imperial Walkers, Don Quixotes, Beet Pickers, Willie Mays Hayes, and Grady Corns.

The Thang: Marvel Super Heroes
Short Moseyy
7 Rounds of
– Merkin variation (straight, stagger, Peter Parker, HRR, Clapping, reverse, diamond)
– Squat/Lunge variation (Copperhead, Jumping, Infinity, Glute Bridge, Kicking Lunge, Hulk Smashers, Iron Blast, War Machine) – Bear Crawl/Crab Walk

Definitions
– Hulk Smashers (Rev. Lunges with same fist to ground as leg extended back) – Infinity Squats (Squat Jacks with palms extended out front at bottom of squat) – Iron Blast (Fwd Lunges with upright row (arms back in the bottom position))
– War Machines (Fwd lunges to each side with opposite fist to ground as leg extended fwd)

Mary: Superman holds and Captain Thors (1:4 ratio of Sit-ups to American Hammers)

CoT:
Once you have children, your life changes.

You begin to do things differently in an effort to care for, provide and guide your children. Of all those things, a father can do one thing that will provide the greatest impact on his children’s lives.

The single greatest thing a dad can do for his children is to love their mother. Plain and simple!

When the kids see dad loving mom, they see what love looks like.

Your sons will know how to relate to women as they grow older. Your daughters will know how a man should talk to her and how a man should treat her. Nothing less will be acceptable.

Loving your children’s mother frees her to love and nurture them, and know their love languages too. Your love encourages and inspires her to do so in the best way she can. Nothing should be allowed to get in the way of this love being expressed to them. Now the love of your children is exponential, and you are having an impact well beyond your marriage.