Backblasts

AO: BulldogQIC: GigawattThe PAX: @Refueler, @Silver, @Brisket, @Shute, @MicroChip, @Nolan, @Empire, @Bobcat, @Bolt, @Pre, @Mittens, @Hoff, @TBD, @Dial-Tone, @BooneWarmUp: SSH IC, Arm Circles IC, Michael Phelps IC, Cobra Kai, DD w/calf stretch, Laying down Quad Stretch, The Thang: Part 1

Amber waves of Merkins – "The strength of the team is each individual member, The strength of each member is the team" – Phil Jackson

Got this from Barney Fievel (YHC) F3 Nolensville. PAX begin in the high plank position. One HIM begins routine by going down and holding the Merkin position, signaling the HIM on his left to do the same in a waterfall. The original HIM, still holding the down position, can only rise back into the high plank position when the HIM on his right has gone into the lower merkin position. We completed 11 rounds!

Coupon Chain – “many hands make Lite work!” – John Heywood

The PAX circle up and link together with the coupon. On the Q’s signal, PAX steps back and lifts coupons to full arm extension and hold. (We need to work on this one, grip issue)

Team Merkin Walk – “If everyone is moving forward together, then success takes care of itself” – Chris Bradfordlf

PAX split into two groups and formed two single file lines. Groups got into plank position, heads to heels. On "Step" signal, PAX took one hand & foot step towards the center of the court. Meet the other group in the center and then repeat back to the start position.

All fours to four corners – “The path to greatness is along with others!”

PAX traveled the four sides of the basketball court. First Short side = Bunny Jumps, Long side w/o wall, = bear crawl, Second short side = Crab walk, Long side with wall = Wall walking

Part 2
AMRAP (2:00 Rounds)
PAX partners up, 1 HIM performs exercise across the court while the other performs on the wall side.
1st round – High knees & Mule wall kick Burpees
2nd round – Rabbit Jumps & Side Lungs
3rd round – Side Shuffle & Peter Parker’s
Mary: Full of Grace!
Flutter Kicks IC
Baby crunches IC
Heel touches IC
Freddy Mercury’s IC
COT: Teamwork
Coming together is a beginning
Keeping together is progress
Working together is success – Henry Ford

We as the HIM’s of F3 LoCo have come together (the beginning), we are staying strong and driven to continue what we’ve started; the workout group, the running crew, the "mother ruckers, and the "Band of Brothers" (Progress). Next is working together. Let’s find our "Work," "Our Thang" that brings us together for success! I’m proud to be a part of this PAX and am looking forward to many great "Thangs!" Even the CSAUP ones! God Bless!

AO: Patriot

QIC: Lazlo

The PAX: @WeddingSinger, @CableGuy, @Citrus, @Lucius, @Maguire, @FishFry, @Spokes, @Flipper

Warmup: SSH, Imperial Walkers, Moroccan Nightclubs, cherry pickers, Rockettes

No millennials among us, but the PAX completed a Millennial workout today. 1000 yd run, 1000 reps, and 1000 yd mosey.

PAX lined up on one end of the field (staggered for better spacing). Ran 100 yards. Performed 100 reps with teamwork – once any PAX reached 100 reps we were finished, and moseyed back to the start.

The exercises were:
1) BWS
2) American Hammer (2-count)
3) Merkins
4) Monkey humpers
5) Flutter kick (IC)
6) SSH (IC)
7) Lunges (count each leg)
8) OH claps (single count)
9) Supermans
10) Burpees
Round 10 was a little different. PAX were lined up along two lines. Group A did burpees until one PAX reached 10 while Group B held a plank. Then flapjack until we reached 100 total burpees.

Mary: Captain Thor. WWI-American Hammer pyramid to 6/6 and back

COT: The positive power of peer pressure. A lot of PAX made it out to ARC on Saturday. This was an activity that objectively sounded miserable. But we went out there to be part of something. And it was awesome to see the group working as a team and forming new bonds. Even in our normal routine, getting up to workout at 5:30 am in the freezing cold is not otherwise a thing I’m into. But the group motivates me to get out here. So think about how to use the power of peer pressure in other ways to get people to get more out of themselves.

AO: Compound

QIC: Nano

The PAX: Hightower, Roddick, Yard Sale, Monk, Zeus

WarmUp: SSH, Don Quixote, Good Mornings, WMH, Downdogs, Cobra Kai.

The Thang: The PAX worked through a circuit of 5 exercises including:

– Thrusters/Triceps extension (30lb dumbbell)

– curls (25 lb dumbbells)

– perfect push-up + one are row (15 lb dumbbells)

– murder bunnies / blockies (cinderblocks).

Between exercises the PAX either bear crawled lunge walked except for the last station with ended with a run around the compound back to the start.

MARY: Workes in some flutterkicks and LBCs before ending with the monthly challenge from the day before which was donkey kicks bad dogs and merkins.

COT: The Stoics recognized that desire was insatiable. Once you achieve something you find that the satisfaction is momentary and quickly you move on to the next goal. This can lead to unhappiness or a land lack of fulfillment. To counter act this the Stoics would find ways to want what they already had. You envision someone not being in your life or not possessing some thing. Even better, you can put yourself into difficult situations with limited resources that you must over come. What ever it is, the goal is to experience life without something for a short while so that you find genuine appreciation for having it in your life.

AO: Virtual

QIC: Infinity

The PAX: Puppy Chow (F3 Pittsburgh), Wall-E (F3 Princeton), and 2 Percent

WarmUp: Copperhead Squat, Don Quixote, Cherry Picker, Michael Phelps, and Slow Burpees.

The Thang: 10 x 10 Pyramid

10-9-8-7-6-5-4-3-2-1 reps of the following ten exercises:

• Derkins

• Goblet Squats

• Bent Over Coupon Rows

• Coupon Thrusters

• Bulgarian split squats, each leg

• Coupon Press

• Coupon Swings

• Blockees

Observations: Good work by all. We worked straight through down to the round of 3 reps when we ran out time.

CoT: Quotes from Super Bowl legends:

"A CHAMPION is simply someone who did NOT give up when they wanted to." – Tom Landry, Dallas Cowboys

"Your TALENT determines what you can do. Your MOTIVATION determines how much you are willing to do. Your ATTITUDE determines how well you do it." – Lou Holtz

"If you want to WIN, do the ordinary things BETTER than anyone else does them day in and day out." – Chuck Noll, Pittsburgh Steelers

"Today I will do what other WON’T, so tomorrow I can accomplish what others CAN’T." – Jerry Rice, San Francisco 49ers

AO: The Farm
QIC: Rocketman
The PAX: Infinity, Running Man, Chile, Rocketman, Judo (FNG)

Warmup/CoP

– Side Straddle Hop x 12, IC
– Michael Phelps x12, IC
– Mountain Climbers x12, IC
– Imperial Walkers x12, IC
– Cherry Pickers x12, IC

The Thang

An ode to Obadiah. Mixtures of exercises he has enjoined to the #monthlychallenge along with wonderful workouts for the rest of the body.

Four stations, AMRAP. One minute at each station, mosey to the next station as soon as the minute is up.

1. Box jumps
2. Pickle Pounders
3. High plank shoulder taps
4. Toy soldiers
5. Freddy Mercuries
6. Copperhead Squats
7. Glees (plank up/down)
8. Lunges
9. LBCs
10. Nolan Ryans
11. Big Boi Situps
12. Penguin crunches

6 MoM

But wait, we’ve been doing core workouts this entire time and we haven’t done any burpees yet??

Burpees x10, OYO

12 reps or so of each:

– Superman
– Rosalita
– Flutter Kicks

CoT & Words of Wisdom

T.D. Roosevelt said it well:
“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat."

Let’s pray for this day!