Category: Uncategorized

DATE: 2022-03-25
AO: Horizon-Ao
Q: Yardbird
PAX: 3 mile, Disco, Fish Fry, Kodiak, Lazlo, Magoo, Mayberry, Mr Haand, Poe, sticks FNGs: FNG, Uber
COUNT: 12
WARMUP: SSH, arm circles, hip swivels, cherry pickers, imperial walkers, WMH, ddog, cobra, awkward fellowship lap to coupons. THE THANG:

Emerging in fog that is more than a BIT, panic sets in as I cannot see Sh$t! 12 pax all on a LINE, 1 will do burpees and that will be FINE. 1 starter PAX hears “exerCISE,” completes 1 burpee per man to no one’s surpRISE. 11 yield coupons at the very same TIME. At burpee com-ple-TION, sprint other end for more Mer-kin-FUN. Mosey back to midFIELD, and finish with bear crawl which is less than IDEAL. During next round, thinks I, we shall certainly modifY! Safely back to our coupON we move left for a new ONE. Next pax turn for set of burPEE, while the rest will take coupons with GLEE. And so it goes with coupON and ON and ON and ON…all the while listening to the Bird of the YARD, thinking, boy this sure is awkWAAAARD!!

Overhead press
Curls
Rows
Squats
Lunges
Grave diggers
Chest press
Overhead squats
Toe taps
Coupon jumps
Bear crawl, karaoke, high knees, butt kickers, backwards…
100 merkins give or take…

MARY: 40 lbcs
ANNOUNCEMENTS: Q for ruck? And other stuff, probably.
COT: Thanks for the witnesses of those who Q, it’s good to step up as other areas of life have not required much in terms of leadership. F3 has been a very good thing in my life since December. Cheers!

DATE: 2022-03-25
AO: Patriot
Q: CableGuy
PAX: Big Short, Flipper, Jag, Sunshine, Lucius, Shake and Bake, Spokes, Elvis, Ice Tea, Roadkill FNGs: None
COUNT: 11
WARMUP:
SSH, Arm Circles, Cherry Pickers, WM Hayes, Down Dog, Cobra Kai THE THANG:
400M run
Ring of fire alternating Merkins/Squats while Pax took turns bear crawling the circle 400M run
Repeat with Plank Jacks/Bonnie Blairs
400M run
Hand Release Merkins/Jump Squats, Crawl Bear this time
400M run
Mountain Climber/Monkey Humber

Split into two teams for F3 Ultimate: burpee when the frisbee hits the ground; LBC’s with every score MARY: n/a
ANNOUNCEMENTS: Boneathon, backpacking, Ukraine medical aid via Lucius scout troop
COT: Motivation, accountability, fellowship – that’s what it’s about and thank you for being here for each other.

DATE: 2022-03-24
AO: Olympus
Q: Juneau
PAX: Monk, Rollingstone, I-Beam, Zeus
FNGs: None
COUNT: 5
WARMUP: SSH, Wiley Mays Hays, Cherry Pickers, Lap around the track

THE THANG:
-20 squats
-10 lunges each leg
-10 squat jumps
-5 jumping lunges each leg
X3
-Run as a group around the track
-30 LBC
Rinse and Repeat: completed 3 sets

MARY: None

ANNOUNCEMENTS:
-23 April is earth day and we will be cleaning Rolling Road instead of working out. More details to come.

COT:
Do not take each moment for granted or wish you could hurry up time. Even in difficult times there is a silver lining. My 3 year old daughter came into bed with us last night due to the thunderstorm and kept kicking me throughout the night, I was annoyed but know one day she will no longer need or want us around.

DATE: 2022-03-24
AO: Farm
Q: Chile
PAX: Infinity, Louis, Matthew – Running Man, Sparky
FNGs: None
COUNT: 5
WARMUP:
SSH
Imperial Walkers
Beet Pickers
Michael Phelps
Frankensteins
THE THANG:
3 Rounds of Each Set:
24 seconds on/11 seconds rest

Set 1 –
Step-ups
Squat jumps
Bonnie Blairs
Curtsey Lunges

Set 2 –
Diamond Merkins
Merkins
Inch Worm Merkin
Arm Circles

Set 3 –
Criss Crosses
LBCs
Freddy Mercuries
Mountain Climbers
MARY:
Nolan Ryans
Penguin Crunches
Doggy Paddle
Toe Touches
COT: There’s a common self-sabotaging behavior that many of us fall victim to over and over again: We wait to feel motivated or inspired before we take action toward the goals we genuinely desire to achieve.
Truth is, you’re not always going to be motivated to chase that big goal of yours. And if you’re waiting for the muse of inspiration to reveal itself to you, time is going to wither away and no goddess will descend from the heavens to save you.
The presumption that you take action because you feel a certain way, isn’t a reliable recipe for success. Instead, make it a habit to act before you feel like it. Why? Because by simply taking direct action against that which you resist, the momentum you create will indirectly induce the emotions of motivation, inspiration, and anticipation that you’ve been craving all along.
Over a century ago, psychologist and philosopher William James explained this phenomenon:
“Action seems to follow feeling, but really actions and feeling go together; and by regulating the action, which is under the more direct control of the will, we can indirectly regulate the feeling, which is not.”
When you’re about to take action against something that is of interest to you, you’ll be faced with a lot of resistance. That’s because you’re about to do something that’s quite uncomfortable.
At the root of it, however, this resistance stems from an area in your brain that is trying to keep you safe from venturing out into an uncomfortable zone.
When faced with the notion of an unpleasant activity, the limbic system often wins, and so, we procrastinate. That’s because the limbic system is designed for one thing and one thing only: To keep you comfortable and safe.
This natural tendency to procrastinate is precisely why sometimes, you shouldn’t wait to feel your way into the action that you want, because, quite frankly, you might end up waiting forever. Rather, you’ve got to act your way into the feeling that you want. THAT IS A LONG WAY TO SAY, “FAKE IT TIL YOU MAKE IT”

DATE: 2022-03-23
AO: Patriot
Q: Big Short
PAX: Booking, CableGuy, Ice Tea, My Space, Roadkill, Shake and Bake, Wedding Singer FNGs: None
COUNT: 8
WARMUP: SS hops, imperial walkers, arm circles, cherry pickers, WM heys, downward dog and cobra kai

THE THANG: Four sets of exercises and running, with each set consisting of: 10 burpees
20 mountain climbers
30 dips
40 mercans
50 squats
One lap around the track

MARY: flutter kicks, toy soldiers, LBCs and Nolan Ryans

ANNOUNCEMENTS: Lucius is collecting supplies for Ukraine. See his post for details.

COT: brief chat about learning from mistakes and pushing each other.