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Bear sighting inspiration

Weds, June 10, 2020 Compound

QIC: HT

PAX: HT, NAFTA, PopFly, Elvis, Roddick, Obadiah. El Niño & Derecho joined for Mary

Warmup:
Fellowship jog to green field center of Mosaic. SSH, windmills, willie mays hayes, arm circles, then moved to bench to stretch calves & hamstrings. 


The Thang:
After fellowship jog parking garage, group lined up at base of up ramp. Here we started our bear crawl climb. PAX bear crawl up the ramp, then 10 mericans, followed by recovery jog to next ramp. Rinse and repeat bear crawls up the parking garage, increasing mericans by 5. Until we hit 25 mericans, then decrease mericans by 5, ending on the top deck. Quick recovery on top deck to enjoy the sunrise view. Then each PAX performs burpee, then runs down 1 flight of steps, stopping at each floor landing for another burpee. Stopping in the 3 floor to regroup. Then group walked lunge across pedestrian bridge to steps by TrueFood. Once group completed task, we went on jogging tour around Mosaic. Ending back at Winter Compound for quick recovery before Mary. 
Mary:Mixed variety of ab exercises from each PAX 8 rounds. 


CoT:
Keep Highlander in prayers as he’s recovering from injury. Next Hero WOD, Fri at Olympus, starts 0530. Thanks to our lord for sharing his blessings with us, as we witnessed the beautiful sunrise above the parking garage and the fellowship of our PAX. As crazy as the world has become, we have to do our part to stand up and lead others.

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Scrambled Eggs for a Booming Semicentennial

AO: Delphi

QIC: Nano

The PAX: Mule, El Niño, Derecho, Hightower, Ba Da Boom, YNAB, Peloton, Dunder, Wham-O, Monk

WARM UP: SSH, Arm Circles, Willy Mayes Haze, Merkins; finished with a count-o-rama so everyone had a number.

THA-THANG: Modeled after last year’s Eggs-streme Eggs-ercises!, the PAX warmed up quickly and began the egg hunt. A total of 12 eggs were hidden around the Delphi complex all containing an exercise for the PAX to complete. There was one special egg with a few extra goodies to celebrate Ba Da Boom reaching the R.E.S.P.E.C.T milestone. The exercises started with YHC calling an exercise while HIM number 1 went searching for an egg. The PAX did the exercise(s) listed and HIM 2 set off for an egg. In the mean time, HIM 1 called out an exercise of his choice which we completed while we waited for HIM 2 to get back. The process continued and the egg exercises included:

  1. Bunny hops to the 50 yard line, mosey back
  2. Carolina Dry docks x25, sprint 25 yards, mosey back
  3. Squat Jump x30, sprint 20 yards, mosey back
  4. Burpees x10, sprint 40 yards, mosey back
  5. Bear Crawl to the 50 yard line, mosey back
  6. Forward lunge to the 25 yard line, reverse lunge back
  7. Overhead arm claps x50
  8. Run backwards to the 50 yard line, 50 air squats, sprint back
  9. Merkins x40, sprint 10 yards, mosey back
  10. LBCs x50, IC
  11. Plank Jacks x35, sprint 15 yards, mosey back
  12. WWI x45, sprint 5 yards, mosey back

This brought us through Mary and on to a short roast:

A Wiseman once said that “Wisdom doesn’t necessarily come with age. Sometimes age just shows up all by itself.” (Tom Wilson) And another said, “Middle age is when your age starts to show around your middle.” (Bob Hope),  Yet, remember that “Age is strictly a case of mind over matter. If you don’t mind, it doesn’t matter.” (Jack Benny)  “And in the end, it’s not the years in your life that count. It’s the life in your years. (Abraham Lincoln)

COT: Proverbs 10.9: “Whoever walks in integrity walks securely, but he who makes his ways crooked will be found out.” The social unrest and finger pointing going makes it hard not to pick sides. Unfortunately, many don’t seek the truth, they just want to reinforce their beliefs. However, as leaders we need to continue to walk with integrity and set good examples for our bothers, family, and the community.

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Just Three Thangs

AO: The Patriot

QIC: Maj Payne

THE PAX: Bone, Wedding Singer, Cable Guy, Lazlo, Coconuts, Lucius, 3 Mile, Flyover, Sticks

10 PAX gathered this glorious morning in the gloom to celebrate the beginning of another week. Blue skies and mid sixties welcomed the beatdown, and fun was had by all. Here’s what happened…

WU:

400 yd Mosey
20 x SSH
1 x Burpee
15 x Body weight squats
2 x Burpees
10 x Cherry Pickers
3 x Burpees
15 x Imperial Walkers
4 x Burpees
10 x Merkins
5 x Burpees

Thang 1:

Three (3) rounds of the following:

6 x Burpees
 10 x Bent over Rows
 15 x Coupon Squats
 20 x Overhead Press

Thang 2:

Then four (4) rounds of the following:

200 Yd Run
20 x Squat Jumps
15 x Merkins
10 x No Push Up Burpees

Thang 3:

Mosey to parking lot for three (3) rounds of the following:
20 Yds Broad Jump
20 Yds Backwards run
15 x Aussie Push-ups
15 x Groiners
10 x Hand Release Merkins
10 x Mountain Climbers (Hard Count – not in cadence)

Mary:

25 x Flutter Kicks
15 x American Twists
25 x LBCs

COT: Tough beatdowns force us to focus and push through the physical pain, and they ultimately make us stronger as we endure them. As long as we keep going – pushing through, repetition by repetition and set by set, we keep getting stronger. It’s the same when we push through mental challenges that we face. As long as we keep going, pushing through whatever we’re facing, we will make it, one step at a time. Remember that as you go out into the world today. Look for others that may be struggling, and help them understand that they can make it too. Be a bright light, and show them they are strong enough if they just keep pushing. And perhaps let them know about F3, where we train ourselves to push through the gloom every day. We own the gloom!

Aye!

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Burpee Pyramid for our Return to Olympus

AO: Olympus

QIC: El Niño – VQ

The PAX: Mule, Nano, Obadiah, Apollo, Evan (Southpaw), Everett (Derecho), Pop Fly, Ba Da Boom, NAFTA, YNAB, Jag

WARM UP: SSH, Arm Circles, Willy Mayes Haze, OYO Stretch

Mozy around the parking lot then up to the field for the fun to begin.

THA-THANG:

Once arriving to the field, the PAX lined up along the end line and all grabbed a socially distanced piece of the field. The activity was a pyramid: 1 burpee + 1 deep squat then run to the 10 yard line and back, 2 burpees + 2 deep squats then run to the 20 yard line and back, repeat until hitting 10 burpees. At that point reverse the pyramid back down to 1.

MARY: We finished the burpee / squat / sprint extravaganza with about 20 minutes to spare, plenty of time for a full round of Mary. This consisted of the usual: LBCs, alphabets, flutter kids, heal touches, row-boats, merkins, WWI, etc., with plank hold to finish us off.

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The Ascension

Socially distanced COT

AO: The Patriot

QIC: Maj Payne

The PAX: Jenner, Lucius, Sunshine, Lazlo, Coconuts, JAG, Roddick, Traveler, Wedding Singer, Cable Guy

2 PAX posted for a little bit of extra credit. Roddick and Traveler decided to run laps around the school. word has it they accomplished three rounds. Then, 11 PAX gathered for the first official day back for F3TheCapital from the CV19 shutdown. Everything felt a bit different than before, but also a lot the same. Same good beatdown, same good PAX, a healthy bit of mumblechatter. All signs that things are getting better. Read on for a close approximation of what happened…

WU:

  • SSH x25
  • WMH x10
  • Imperial Walker x10
  • Arm Circles/Reverse x12
  • Burpees x5 OYO
  • Harvester x 10

Thang 1:

Set A = bear crawl 10 yds

  • 2 burpees oyo
  • 3 Merkin single count
  • 4 jump squat single count
  • 5 LBC single count oyo 
  • Mosey back to baseline

Set B= Set A + crawl bear 10 yds

  • Same exercises: 4/6/8/10
  • Mosey back to baseline

Set C = Set A + Set B + Lunge Walk 10 yds

  • Same exercises 8/12/16/20
  • Mosey back to baseline

Set D = Sets A/B/C + crab walk 10 yds

  • Same exercises 16/24/32/40

Thang 2:

Rounds of suicides +10 Derkins(each round). The details: Run 10 yds, touch the ground & run back. Run 20 yds, touch the ground and run back. Run 30 yds, touch the ground and run back. Run the length of the parking lot, put your feet up on the curb and complete 10 Derkins, run back. That’s one. PAX completed 4 rounds before ENDEX.

COT:

Times are strange, and it’s been a while since we gathered. Moving forward, we’ll need to continue to remain resilient. Resiliency is developed by pushing through the hard things in life. Challenging times make us stronger! Beatdowns make us stronger! But we can’t do it all alone. We need our brothers’ support. We need that fellowship. We also need to look to something beyond ourselves — something bigger. It’s important to have faith that there is more out there, beyond the gloom. Whatever you believe, just believe. It makes a difference.

Aye!