Author: f3nano

DATE: 2022-03-02
AO: Horizon-Ao
Q: Magoo
PAX: Old Bay, Mr. Hand, 3 mile, Kodiak, sticks, Lazlo, Fish Fry FNGs: Attaché, Kombucha
COUNT: 10
WARMUP: /SSHHOP/WMH/Cherry Picker/Lunge Twist
THE THANG: Farmer Carry, KB Swing, Sandbag Hoist, jump rope, balancing air squats, single leg dead lift, superman merkins, Plank Rows, Coupon Drag MARY: LBCs, Childs Pose, Frog Pose, Cobra
ANNOUNCEMENTS:
Sunday Ruck 5:30 at Northside Social
Tri-state Ruck Saturday March 12
COT: No sermon from me.

DATE: 2022-03-02
AO: Compound
Q: Booking
PAX: Yardbird, Yard Sale, Roddick, Popeyes, Zeus, Hightower
FNGs: None
COUNT: 7
WARMUP: SSH, Michael Phelps, Windmills, Hill Billies, Cherry Pickers, Arm Circles, Willie Mays Hayes
THE THANG: 7 rounds of coupon exercises (x15 reps) adding one exercise in progression each round

Round 1: shoulder press, coupon mosey to opposite end of field, run a lap

Round 2: shoulder press, coupon curls, farmer carry coupon to opposite end of field, run a lap

Round 3: shoulder press, coupon curls, kettlebell swings, coupon mosey to opposite end of field, run a lap

Round 4: shoulder press, coupon curls, kettlebell swings, coupon squats, farmer carry to opposite end of field, run a lap

Round 5: shoulder press, coupon curls, kettlebell swings, squats, coupon toe taps, coupon mosey to opposite end of field, run a lap

Round 6: shoulder press, coupon curls, kettlebell swings, squats, toe taps, chest press, farmer carry to opposite end of field, run a lap

Round 7: all of the above exercises plus coupon merkins

MARY: flutter kicks, LBC, penguin crunches
ANNOUNCEMENTS: HT brought coffee for everyone. We shoulder consider this at other AO.
COT: You can’t pour from an empty cup. You need to get yourself in the right frame of mind physically and mentally so you can better give your all to family, work, friends. F3 is a good way to take care of yourself so your cup is full to give to others.

DATE: 2022-03-01
AO: Atlantis
Q: Deflator
PAX: Infinity, True North, Rogue, Grease Monkey
FNGs: None
COUNT: 5
WARMUP: Arm circles x15F x15R
Don Quixote x15
Best stretch ever x10
Tempo Merkin x10
SSH x30
THE THANG: mosey to wall for Man Boob Prevention Mini-Workout Big Arm circles x18
Arm crossovers x18
Chest flys x30
Wall pushes x40
Ups and downs x18

Mosey to Pier for some Tub Thumping – Burpees when they sing “I get knocked down”, side straddle hops otherwise

Mosey to other pier for Lazy Dora. We teamed up in pairs and did a 100 Merkin/plank, 200 LBC/leg lift, and 150 squat/squat hold alternating set. No muscle was left dormant.

Mosey to grassland for some Thunder
Hold Plank; Merkin for every Thunder.
MARY: Dolphin hops, flutter kicks, and 2-speed bicycles.
ANNOUNCEMENTS: nada
COT: take your leave guilt free and focus on whomever you are with. We work in resilient organizations that will survive your absence, and will probably grow better for the experience!

DATE: 2022-03-01
AO: Freestate
Q: Horshack
PAX: Deagle, CashOnly, Butter, ShowMe
FNGs: Lefty, Cannoli, DungeonMasterEast
COUNT: 8
Warm Up

SSH x 25 IC

Carolina Dry Docks x 10 IC

Learning to Fly x 15 IC

Two laps with karaoke on the sides

* Learning to Phelps x 15 IC
* Imperials Walkers x 15 IC
* Windmills x 15 IC

The Thang: Modified Burden Run from Hightower
* Grab a coupon and bring it to the field
* Drop your Burden at the soccer goals
* Share each other’s burden at least once during the Burden Run * Stage 1 Preparation: ran 0.7 mile loop around Waldorf School * Stage 2 Penance: Rifle Carried your Burden, goal line to goal line
* Stage 3 Reflection: carried our Burden 0.7 miles opposite direction around Waldorf School
* Stage 4 Restoration: dropped our Burdens at end of Burden, 1 burpee/yard goal line to opposite goal line (50 burpees)
* Leave No Man Behind! Early finishers went back to pick up the 6, helped them to finish. * Brought Coupons back

MARY: Ran out of time

ANNOUNCEMENTS:
* Q-School in April, looking to “share the Burden” of Q responsibilities from the current 3 to all 10 #freestate Pax.

COT: Mardi Gras Celebration over King Cake and coffeeteria

* Mardi Gras – or Fat Tuesday – reflects the practice of the last night of eating rich, fatty foods before the ritual sacrifices and fasting of the Lent.
* Lent commemorates the 40 days Jesus spent fasting in the desert, before beginning his public ministry, during which he endured Satan’s temptations
* During Lent, believers prepare for Easter through prayer, repentance of sins, almsgiving, simple living, and self-denial.
* Beyond sacrifices by subtraction, believers can also add burdens and take on hardships with and for others.
* The Roman philosopher Seneca wrote about hardships as the true pathway to happiness.
* The Chinese saying “eating bitterness is good fortune” highlights the idea that there is the opportunity for wisdom and growth in suffering hardship * Studies bear this out:
** Even though standards of living have been rising, happiness is dropping to the lowest it’s been in 50 years. Only 14% of the US population says it is very happy.
** The General Social Survey, which has collected data on American attitudes and behaviors at least every other year since 1972. No less than 29% of Americans have ever called themselves very happy in that survey.
* Those who have greater hardships tend to have greater happiness. Like America and most of Europe after WWII, I expect Ukraine will experience true happiness once they fend off Putin’s evil. It may take several months, years, or decades – but their current hardship and common cause will give way to happiness eventually, like East Germany, etc. before it.
* Unhappiness is a function of envy and dissatisfaction, with no shortage today of apps & other ways to compare yourself poorly with others. * Hightower’s quote from Thomas Kempis
** “If all were perfect, what should we have to suffer from others for God’s sake? But God has so ordained, that we may learn to bear one another’s burdens, for there is no man without fault, no man without burden, no man sufficient to himself nor wise enough.
** “Hence we must support one another, console one another, mutually help, counsel, and advise, for the measure of every man’s virtue is best revealed in time of adversity — adversity that does not weaken a man but rather shows what he is.”

DATE: 2022-03-01
AO: Delphi
Q: Pop Fly
PAX: Rambler, YNAB, K-Pop, Bluegrass, Hightower, Joint Chief, I-Beam, Juneau FNGs: None
COUNT: 9
WARMUP: SSHs, WMHs, Cherry Pickers, fwd & reverse lunges (IC), 10x Merkins, Supine Rockettes THE THANG:
Round 1: Pax took off for a jog and ran 1 mile
Round 2: (All with Coupons)
a) 5x Crossover Merkins, 10x BBSs, 5x Crossover Merkins, 15 BBSs, 5x Crossover Merkins, 20 BBSs

b) 5x Kettlebell Swings, 10x Squats, 5x Kettlebell Swings, 15x Squats, 5x Kettlebell Swings, 20x Squats,

c) 5x No Surrenders, 10x OH Press, 5x No Surrenders, 15x OH Press, 5x No Surrenders, 20x OH Press

d) 10x Bent over rows, 20x Calf Raises, 10x Bent over rows, 25x Calf Raises, 10x Bent over rows, 30x Calf Raises

Round 3: Bear Crawl Social

MARY: Glees, Single Leg Crunches, Flutter Kicks, LBCs, American Hammers

ANNOUNCEMENTS: March Monthly Challenge = Run 1 Mile per day for 31 days. No buy backs or banking

COT: Be well, do good, and stay in touch