Category: Uncategorized

DATE: 2023-02-28
AO: Delphi
Q: Pop Fly
PAX: Nano, Juneau, Peanuts, Ashe, Zeus, Wham-O, Dunder, Hoolihan, Doodles, Gadget, Roddick FNGs: Red Baron
COUNT: 13
WARMUP: SSHs, Cherry Twists, Squats, Lunges, Reverse Lunges, Mosey around the Field

THE THANG:
(1) Howling Monkeys
(a) Monkey Humpers Ring of Fire. Each pax performs 10 Monkey Humpers (MH) and while pax hold the monkey humper position
(b) Gorilla Humpers (wide leg MH) Ring of Fire. Each pax performs 10 Gorilla Humpers (GH) and while pax hold the GH position (c) 10x Monkey Humpers as a Group

(2) 5 Rounds of Legs:
(a) Sprint backwards to the 30 yd line / perform 30 squats
(b) Lunge Walk forward (towards starting line) 10 yds / 20 Bonnie Blairs (single-count) (c) Reverse Lunge 10 yds / 10 Squat Jumps
(d) Broad Jump remaining 10 yds to start line / 3x Burpees

(3) Calf Raise Sandwich
(a) Calf Raise ring of fire. Each PAX counted off 10 calf raises. That came out to 130 calf raises (b) 1 Minute each of: 1.5 Squats, Cross-behind Lunges, Speed Skaters.
(c) Calf Raise ring of fire. Each PAX counted off 10 calf raises. That came out to 130 calf raises (we didn’t lose anyone). For a total of 260 Calf Raises

(4) 10 Monkey Humpers for good measure
(5) So Pax would not complain about not getting a full body experience – we did 10 Push-Ups

MARY: 28 Flutter Kicks (IC)

ANNOUNCEMENTS: Dad’s Camp, Backpacking, GTE Ruck Support. Popeyes is setting up a 2F event in Mosaic.

COT: I dug this workout out of the vault after some requested a leg day workout. I hadn’t thought about this in years and as I type this – I remember why we retired it. But sometimes, it’s good to (1) revisit a classic, and (2) create the workout, and lead the workout, that really pushes you and the pax. The Pax will follow – they paid their money, drank the kool-aid. If you want to train or work on something, grab the Q and do it. My legs are going to be sore for 3 days – and I need that. We all need that. Not all the time, but some of the time. Some of the time we need to push just a little but further outside of the comfort zone.

DATE: 2023-02-27
AO: Patriot
Q: My Space
PAX: Anchor Man, Big Short, bogey, citrus, Ice Tea, Lazlo, Legacy, My Space, Obadiah, Shake ‘N’ Bake, Smokey, Strange Brew, Wallace, Wedding Singer, XL FNGs: suds
COUNT: 16
WARMUP: side straddle hop, little bitty arm circles, cherry pickers, WMH, D Dog, greatest stretch in the world, cobra Kai. Fellowship lap THE THANG: goal line to 25 yard line — bear crawl
25 – 50 yard line — walking burpees
50-25 yard line — bear crawl
25 – goal line — walking burpees
Round 1:
Start on the sideline do 10 overhead press with coupons run to the other sideline and do 1 WWI. Continue to until you finish with 1 overhead press and 10 WWI Round 2:
Start on the hash and do 10 Lipton curls and run to the other hash and do 1 squat, continue like above Round 3:
Start in the hash do 10 blockies and run to other hash and do 1 merkin. Continue like above. MARY: 50 LBCs
ANNOUNCEMENTS: Grow Ruck, Boneathon, Dad Camp, Christmas is Dec. 25th
COT: spent time with father in law this weekend who is the upstate NY version of Walter Matthau in Grumpy Old Men. He is very lonely as he holds grudges with family and friends and is easy slighted. He allows his pride to get in the way and refuses to forgive. The takeaway that my wife and sons took from is it that by not forgiving he is only punishing himself and now leads a very lonely life. Practice forgiveness — you only live once and everyone makes mistakes.

DATE: 2023-02-18
AO: Freestate
Q: Deagle
PAX: Horshack, Legacy, Magoo, Butter, CashOnly, FIFA, Rough Rider, Cannoli, Cena, Kodiak FNGs: Brony, Mumford, Hutz?,
COUNT: 15
WARMUP:
SSH, Imperial Walker, Shoulder Taps, Mountain Climber, PlankJacks, Michal Phelps, SSH, Cherry Pickers, Windmill

THE THANG:
15 poker cards, everyone Q’s their card.
After 7th card, Jacob’s ladder, everyone runs 7 times and burpee at the top Proceed with the rest 8 cards

Stretching (10 exercises)

MARY:
breakdance, can opener, body-saw

ANNOUNCEMENTS:
The ruck, third thirsty Thursday

COT:

DATE: 2023-02-27
AO: Horizon-Ao
Q: Magoo
PAX: SPINAL TAP, 3 mile, Disco, Purple Rain, Trifecta, Kodiak, Gherkin, Median, Mr Haand FNGs: Atache
COUNT: 11
WARMUP: WMH with a twist; Cherry pickers; yoga-type stuff
THE THANG: Sets of 20 exercises together, bear crawl to 18, run cross field and back; first back leads 10 blockies. Lather, rinse, repeat. MARY: Cruel can openers, four count LBCs, more LBCs, J-Lo
ANNOUNCEMENTS: (crickets)
COT: On This Day.
1854 was not a good year for Robert Schumann. Now recognized as one of greatest composers of the Romantic period, he was suffering from tinnitus, auditory hallucinations, and ever-increasing bouts of schizophrenia and/or manic depression. His declining mental health had led to the loss of a prestigious job; money was tight and Clara was pregnant with their seventh child.
The morning of Monday, February 27, 169 years ago today, found Schumann worked quietly in his first-floor apartment. Around noon, still wearing his floral-patterned nightgown, he left home through an icy pouring rain. No one questioned his odd attire as it was carnival in Dusseldorf.

Schumann walked to a wooden pontoon bridge over the River Rhine. Arriving at the bridge in his nightclothes, he had no money to pay the toll. But the toll collector accepted his silk handkerchief instead and was allowed to continue. Halfway across, he stepped over the wooden railing and into the ice-cold water.
A local boatman tried to save him from the fast-flowing water. Schumann fought him off until weakened by hypothermia. He was rowed ashore and sent home in a cart. He spent the remaining 28 months of his life in an insane asylum. Often delusional, and sometimes strait-jacketed, he died of pneumonia complicated by self-starvation.
Don’t be like Schumann. Reach out. Be with people. Share the burden. On the reverse side, don’t be afraid to reach out to those who might be hurting. The worst that could happen is a moment of awkwardness if they push you away. I think we can handle that.

DATE: 2023-02-27
AO: Farm
Q: Infinity
PAX: Chile, Matthew – Running Man, Faceplant
FNGs: None
COUNT: 4
Warm-Up: Hillbilly Walkers, Grady Corns, Don Quixotes, Beet Pickers, WMHs, Michael Phelps, and Mosey

The Thang: Four Corners and Field Work
Start at one corner of the field:
– 15 Bonnie Blairs
Mosey 120m to next corner
– 10-1 Motivators
Mosey 60m to corner
– 10 Burpees
Mosey 120m to corner
– 15 Jump Squats
Mosey 60m back to start
– 15 Clapping Merkins
Lunge Walk 60m to half-field
– 20 Reverse Lunges, IC
Sprint 60m across field
– 20 OH Claps, IC
30m Bear Crawl to mid-field
– 10 Flapjacks, IC
30m Crab Walk to sideline
– 15 Bulgarian Split Squats, each leg
– 10 Speed Skaters, IC
– 20 Single Leg Glute Bridges, each side

Mary: Sweat Angels, Reverse Merkins, Flutter Kicks IC, Supermans, Side Crunches, and American Hammers.

CoT:
In 1957 an entire Monastery in Thailand was being relocated by a group of monks. One day they were moving a giant clay Buddha when one of the monks noticed a large crack in the clay. On closer investigation he saw there was a golden light emanating from the crack. The monk used a hammer and a chisel to chip away at the clay exterior until he revealed that the statue was in fact made of solid gold.

The statue was thought to be built in 1403 and was revered by Buddhist for many hundreds of years. In 1757 the Burmese Army was invading Thailand. Facing complete annihilation, the Buddhist monks at the monastery hastily began covering their Golden Buddha with clay to make it look of little or no value to the invading army. During the invasion all the Buddhist monks were tragically murdered, but the Golden Buddha was left undiscovered.

In F3 we post in the early morning hours and often ask ourselves, “Who are we really, why am I here and where am I going?”

What this story so eloquently explains is that inside each of us, there lives a golden Buddha of light. Our purpose in life is to rediscover our Buddha for ourselves.

What happens over the course of our life is that we pile layer upon layer of clay over our own Golden Buddha. The heaviest layer of clay is of our own doing – it’s our own ego and it’s limited thinking along with our unconscious conditioning. The other layers of clay get added on from external influences. Eventually we are so laden with clay that we forget that the Golden Buddha is there all the time.

The secret to finding our Golden Buddha, our higher purpose, lies not in the future, but in our past. All we need to do is start chipping away at the clay and rediscovering those things we were passionate about as we grew up. We reconnect with the things that first brought joy into our lives. We recall the times when we were “in the flow” and time stood still. We chip away at our clay at F3 and as we get close, that golden light from within us will once again reemerge.