Backblasts

Q- Chew Toy

PAX- Counselor, Hachew

Warmup

10 Merkins

10 diamond Merkins

10 wide Merkins

15 monkey humpers

10 windmills

1/4 mile mosey

4 rounds

45sec 15 sec rest

Plank kickthrough

Shoulder presses

Jump lunge

Gas pump

Bent rows

High knees

Pulse ups

Block Curls

Sprint

30 yd out and back Cindy duck walks

Announcements: Iron PAX is coming!! Get signed up! It’s a great way to have some friendly competition but push yourself to limits that you didn’t know you had.

More than 100 years ago Ford built something that revolutionized the world today, let’s do something today that will revolutionize our world 100 years from now

WaR
[ ] SSH 4×20
[ ] Merkins 4×20
[ ] Copperhead Squats 4×20
[ ] LBACs: Forward, Seal claps, Chinooks, reverse…hold between each for 10sec..4×20 each
[ ] Lap

Thang- 12s
[ ] Burpee (start w/ 1 and go up)
[ ] Lt Dan (start w/11 and go down)

MoM
[ ] Flutter kicks 4×20
[ ] Planks 10sec hold
[ ] Nolan Ryan 4×20
[ ] Randy Johnson 4×20
[ ] Planks 10secs hold

AOITB!

Moleskin: There was minimal mumble chatter from the PAX today but the boys were getting after it today. Solid effort by all!!!

COT: YHC closed out with a prayer to stay on the path, get folks back on the path, for the injured to get stronger, and to be there for all!

Thank you men for the opportunity to serve!

Aye!!

Countdown

AO: #thepatriot

QIC: @Infinity

The PAX: @Infinity, @Choo Choo, @Fish Fry, @Deflator, @Pong, @Grease Monkey, @Bone, @Sunshine, @Mayberry, @Styx, @Cable Guy, @Spokes, @3 Mile, @Jag, @Elvis, @Major Payne, @Lucius

WarmUp: 20 Air Squats, 10 Arm Circles each direction, 20 Windmills, 10 Hand-release pushups, 1/4 Mile Mosey

The Thang: Death by 10m (EMOM 100yd Sprint, add 10yds each time up to 200yds), 35 Standing Long Jumps, Catch Me If You Can (partner up) – 200yds, Walking Lunge 10 yds, 10 Hand-release pushups, Walking Lunge 20 yds, 10 Dry Docks, Walking Lunge 30 yds

Mary: 20 Sit-Ups, 20 American Hammers, 20 V-Ups

COT: In this workout, we focused on good form, even at the expense of quickness. Using proper form in a workout yields better results and provides a more meaningful workout. Sometimes, we are tempted to take shortcuts, but we take them at the expense of getting a workout. Just as in workouts. Often, we are tempted to just submit the paperwork without doing a proper review, to just do it for our children vice teaching them, or to ignore our partner rather than talking through a disagreement. Expediency leads to mediocrity, and mediocrity is not part of the F3 ethos–success is. Next time you are confronted with a challenge, ask yourself whether you are pursing meaning or expediency, and choose the meaningful approach. Pursuing what is meaningful (not what is expedient) will lead to more success, fulfillment, and happiness in all aspects of life.

AO: The Highlands (8/13/20)

QIC: Jag

The PAX: Sea Dog, Southpaw, Katniss, Toolbox and Bandit

WarmUp: Side Straddle Hops, Imperial Walkers, Moroccan Nightclubs, Arm Stretches, Willy Mays Hays and Windmills.

The Thang: The PAX prepped for the upcoming Stair Challenge by getting in some leg work at the cozy confines of The Highlands. First, the PAX took to the turf field for Suicides that were punctuated by Bear Crawls, Crawl Bears, Burpees, Karaokes, and Air Squats. They moseyed to the adjoining grass field for Dirty Dogs, Mule Kicks, Diamond Merkins, Full Field Sprints, Dirty Mules and WWIs. Next was the basketball courts where the PAX performed Merkins, Walking Lunges, Squats-and-a-Halfs and Reverse Walking Lunges in a series of Sevens. Finally, the PAX made their way to the Q’s favorite wall and executed Side Saddle Box Jumps, Derkins and Dips. They returned to the turf field for

Mary: Australian Plankjacks, Penguin Crunches and LBCs

COT: The Q offered the PAX the same guidance from Sir Winston Churchill that he offered to the PAX at Olympus and The General earlier in the week – never waste a day. The Q once believed that it meant get up and get after every day, but he has come to learn that it is more than that. It means having purpose for your time because, as we have learned all too well recently, our time is precious and not guaranteed. Whatever it is, be intentional. Out.

AO: Olympus
QIC: A very VQ by Ashe. Thank you to all for bearing with me and helping. I was nervous and hope you had some fun.

The PAX: Welcome to FNG Zeus in the Downpour! Accompanied by Nano; Hightower; Dunder; the dangerous duo Derecho & El Nino; Wham-O; Pop Fly; YNAB (I have no idea what this name means).

Warm Up: SSH; Downward Dog; Cobra Kai; Mountain Climbers.

The Thang:
Part 1: 5 times: 10 peter parkers, hill sprint, 10 groiners, down the stairs, rinse and repeat.

Part 2: Shoulder carry block or coupon of choice around the school with 5 stops to complete squats, peter parkers at break 1; lunges and incline merkins at break 2; front and reverse bear crawl at break 3; calf raises and arm claps at break 4; SSH and peter parkers at break 5; carry in the downpour and run to the overhang for a cool down by going around around 1/2 the circle with additional flutter kicks, LBCs, squats, bonnie blairs, etc.

Mary: Today I get a puppy I will both love and need to forgive as it chews and pees its way around my home. Anyone can love when things are easy and people are kind. But I can’t love my dog better than my family and need to forgive for love to be true. Forgiveness and love are connected. Thoughts and prayers to Roddick in De.; get ready for the 9.11 stair climb. Have a great Thurs. everyone.