Author: Jared Hauseman

Iron…PAX

Q-Chew Toy

PAX- Pinocchio, Wild Thing, Dorothy

Mission

Core Principles 

Warmup

• Windmills
• Trunk twists
• Arm circles
• Finish stretches OYO while we wait for Pinocchio

The Thang (borrowed from F3Toledo Hannibal)

Run 20yds, Do 2 burpees, return to start

10 lunges (2is1)

20 Merkins

30 Curls with cinderblock

40 Kettlebell swings with block

Run 40yds, Do 4 burpees, return to start

10 lunges (2is1)

20 Merkins

30 Curls with cinderblock

40 Kettlebell swings with block

Run 60yds, Do 6 burpees, return to start

10 lunges (2is1)

20 Merkins

30 Curls with cinderblock

40 Kettlebell swings with block

Run 80yds, Do 8 burpees, return to start

10 lunges (2is1)

20 Merkins

30 Curls with cinderblock

40 Kettlebell swings with block

Run 100yds, Do 10 burpees, return to start

10 lunges (2is1)

20 Merkins

30 Curls with cinderblock

40 Kettlebell swings with block

Repeato- AMRAP 40 minutes

6MOM

E2K

Boat/canoe

11 Feb 20

AO – Beast Gate

Q – Pinocchio

PAX – Nemo

Mission

Core Principles

Disclaimer

Warmup

• 10x 4-count arm circles, forward & back
• 10x 4-count windmills
• 10x 2-count Apolo Ohnos

Mosey around the parking lot (approx. ¼ mile)

The Thang: 

• 10x 100m run/10 pushups
• 1-10 pyramid, sandbag clean to overhead press, bear crawl between each set. The PAX made it all the way up, then started back down the pyramid before Q called time. 

NOR

COR

COT

• Closed with thoughts on the Heroic Minute: that second your alarm goes off, and a HIM must decide whether to hit the snooze, or get out of bed. This was highly germane, as the Q chose the former this morning, depriving the PAX of 6 minutes of workout by being late. The Q acknowledged the Heroic Minute is the single best way to ensure your day starts right. Fortunately, every HIM has the opportunity to do it every day. 

Q- Chew Toy

PAX- Almanac, Dorothy 

Mission

Core

Warmup

Hairy Rockettes

Merkins

Imperial walkers

The Thang

In cadence-Around circle

Merkin- 4ct

Run

Squat- 4ct

Run

Flutter kick- 4ct

Run

Moroccan Nightclub- 4ct

Run

Lt. dan- 6ct

Run

Lbc- 4ct

Partner- bear crawl 25 yds

500 mt climbers

400 lunges

300 Air thrusts (block for EC)

6MOM

Australian Snow Angels

Bay city scissors 

Captain Thor 

Dolly

E2K

COR

NOR 

Announcements

Prayer for the families throughout F3 Nation who have lost loved ones, mental health and sickness throughout our area.

2/5/2020

Q- Chew Toy

PAX- Pinocchio, Almanac, 2 FNG’s (Nemo, Bob the Builder)

Stretch before workout 

Mission

Core

Bataan Death March (5 burpee Indian run)

Noonan-run with ruck up and down stairs 4 times. 

2 minutes on/45 second off

Apollo Ohno- speed skaters

Absolution

Squats

Coupon curls

10 burpees for flag payment

CoT

COR

NOR

Q Discussed the recent losses within F3 nation and locally. We discussed how important it is to be on the watch for people struggling mentally and to watch for signs of suicide as it is a problem in men. If you are feeling down, reach out.

1 Feb 20

AO – Beast Gate

Q – Pinocchio

PAX – Ponch, Zen Master, FNG (Blow Out)

Mission

Core Principles

Disclaimer

Warmup

• 10 1-count arm circles, forward & bacK

Mosey/Indian Run around the parking lot (approx. ½ mile)

The Thang: 49’s

        Squats (coupons optional) & merkins. Like 21s, except starting from 49 and working our way down with squats, up from 1 with merkins. After 35 minutes, the PAX had completed 21 rounds…a total of 847 squats & 231 merkins! Ready for well-earned beer & wings at Sunday’s Super Bowl (Go Chiefs!). 

NOR (renamed FNG as Blow Out  due to an unfortunate incident with a bike tire)

COR

COT

• Closed with thoughts on responsibility. The Q shared a situation in which he had not accepted responsibility for his subordinates’ actions, and the necessity for a leader to be fully responsible, while helping those under him to take responsibility for their own actions.