DATE: 2022-03-18
AO: Sparta
Q: Zeus
PAX: Rambler, K-Pop, Lightyear, Monk
FNGs: None
COUNT: 5
WARMUP: Michael Phelps, Willie Mays, Arm circles, 1 mile uninterrupted mile OYO THE THANG: ZEUS WOD- All Pax line up on white line. 2 Rounds of-
30 coupon swings into Bear-crawl to 15 YD and back, 30 coupon curls run to 50 and back, 15 high plank coupon touches followed by 15 Knees to chest Lunge to 20 and back, 30 overhead claps, mosey to bench and do 30 tricep dips and back to line, 15 man makers then run to opposite goal line and back.
MARY: 15 Big Boyz, 15 in cadence Freddie Mercury’s, 15 in cadence American Hammers, 15 in cadence pickle pounders, One leg up in the air other leg lying on the deck both arms flat then touch opposite leg with opposite arm 15 count per leg.
ANNOUNCEMENTS: Dads camp is coming up details will follow. F3’s 3rd road clean on Saturday April 23rd. Starting point will be at Sparta. Olympus AO will be closed for all PAX to participate in road clan up. COT: A reading from the Poem entitled SERMONS WE SEE by EDGART A. GUEST.
“One good man teaches many, men believe what they behold; One deed of kindness noticed is worth 40 that are told. Who stands with men of honor learns to hold his honor dear, For right living speaks a language which to every one is clear. Though an able speaker charms me with his eloquence, I say, I’d rather see a sermon than to hear one, any day…
March Madness!
DATE: 2022-03-18
AO: Horizon-Ao
Q: Kodiak
PAX: 3 mile, Disco, Maj. Payne, Mr Haand, Old Bay, sticks, Poe FNGs: @attache
COUNT: 9
WARMUP: SSH, CP, WMH, Imperial Walkers, Michael Phelps, mosey to the coupons
THE THANG: In honor of the NCAA tournament, one exercise corresponded to each round of the tournament: Play-in Games: 4 100 yards sprints on the minute
Round of 64: 4 * 16 squat thrusts
Round of 32: 2 * 16 derkins
Sweet 16: 2 * 8 blockies
Great 8: 8 * Jump over coupon and back
Final 4: 4* Suicides 6, 18, 50
Championship– F3 Basketball!: Teams divided into guys wearing red vs. not red (5 on 4). Each missed shot is followed by a burpee; each made shot is 5 merkins. I’m not sure of the score, but a lot of merkins and burpees were performed. MARY: Flutter kicks, 68 LBCs
ANNOUNCEMENTS: None
COT: Spring time is upon us. A lot of us will be working in and planting in our yards. Naturalist Doug Duren has a saying about the land we own and live in: “It’s not ours, it’s our turn.” We are stewards of our own little piece of the environment even in the suburbs. So try including native plants into your yards this year. The wildlife that lives around us needs a home too.
Braving Battling Time
DATE: 2022-03-18
AO: Patriot
Q: Fish Fry
PAX: citrus, Jenner, Lucius, 2 percent, Lazlo, Sunshine, Shake and Bake, Flipper, CableGuy, Booking, Big Short, Ice Tea, Spokes, Anchor Man, Elvis FNGs: None
COUNT: 16
WARMUP: Hillbillies, Michael Phelps, Mountain Man Poopers, Motivators, Downward Dog
THE THANG: Started with 10 exercises incrementing 5 reps each time. As we complete a round, we reduce the number of exercises 10, 9, 8, until we ran out of time. The set of exercises was the following:
5 Never surrenders
10 Merkins
15 LBCs
20 Shoulder Taps
25 Mountain Climbers
30 lunges
35 flutter kicks
40 squats
45 SSH
50 superman pull ups
We made it through 4 complete rounds.
MARY: J-Lo’s
ANNOUNCEMENTS:
Ao world tour in May. See @Lazlo for details.
Backpacking trip to Dolly Sods, WV April 29-May 1. See the #backpacking channel for more details. COT:
Today’s circle of trust was inspired by Red Baron, 63 year old father of one of the Pax at Olympus. He lead us through this workout after his son had done the first half and killed us. I was inspired to hope that I could be like him at that age. But I also know that age is a battle that we will all gradually lose. I was reminded of a quote from the Battle of Maldon, an elegy of loss by the Anglo Saxons who defended their homeland against the Vikings in 997. The line is “Will shall be the sterner, heart the bolder, spirit the greater as our strength lessens.” This workout was about maintaining strength over time. But the broader lesson today is we are all fighting a battle we will lose against age. As it says in the bible in 2 Cor 4:16, So we do not lose heart. Though our outer self is wasting away, our inner self is being renewed day by day. Encouragement today is for us as brothers to also encourage our growth in Spirit and trust in God to renew our inner strength so that we finish well.
St. Patrick’s Day Shenanigames F3.17.22
AO: The Highlands
Also joined by Olympus, LoCo, and Freestate
QIC: Jenner
PAX: 16
The Shenanigames is a St. Patrick’s Day themed Multi-Site AO Challenge and this time, each AO will have one team to try and win and take the crown from The Compound (Olympus) crew. Here is an explainer video of the challenge format and the movements . There were 5 teams competing in total.
WARM UP: Side Shuffle Hop x17, Rockettes x17, Arm Circles x17, Potato Pickers x10, Downward Dog, Cobra Kai
THE THANG: Gather at the end line and have several cones set up 25 yds away and this playlist blasting. Choose order of routines and number of sets 1 through 10. Don’t Repeat. Choose Wisely! Must perform 7 burpees before each routine (can help teammates – you do 9, they do 5).
S Shamrock Superman x10 – On stomach, lift up all 4 limbs spread like a clover
T T-Merkin x10 – Chest to ground, put hands out like a T, then push up
. Mystery routine sent evening of – Zombie Crawl 25yds to the cone
P Plank Jacks (IC) x10 – From plank, spread legs like a jumping jack twice
A Air Squat Lucky Jump x10 – Jump squat and tap feet together
T Thigh Master x10 – Lunge w/ left leg, switch half way, lunge w/ right leg
R Rum Runner – 100yds, 1/4 forward, 1/4 carioca L, 1/4 backward, 1/4 carioca R
I Irish Inch Worm x10 – Fall to the ground, push up, inch your way back up
C Celtic Calf Raise x10 – Single leg calf raise with high knee, switch half way
K King Crab Kicks (IC) x10 – In crab position, alternate leg kicks, each leg twice
Note your time when your team is finished. Recover, then pick up 6 or mosey around the field.
MARY: Flutter Kicks x33, LBC x77
COT: St. Patrick converted the pagan Celtics of Ireland to Christianity and he used the three leaf clover to describe the holy trinity: god, the son and the Holy Spirit. Hundreds of years ago to today, people think the four leaf clover represents faith, hope, love, and luck. There is one four leaf clover for every 10,000 three leaf clovers. A lot of clovers tend to grow in Ireland. Thus, if you find a four leaf clover, you have the luck of the Irish. I don’t think it needs to be a 1 in 10,000 occurrence to have or display faith, hope, love, or luck. Let’s do our best to live right and lead right to bring more faith, hope, love, and luck to our family and loved ones and to our community. May the luck of the Irish be with you. Happy St, Patrick’s Day.
THE AFTERMATH:
Looking at the times submitted and strategies used, how much did the time depend on the strategy vs execution? Well, a few teams that did the exact order finished just seconds apart. However, with a wise order, a team could finish more than 2 minutes faster.
The winners are…The LoCo Team!!
6 S – Shamrock Superman
5 T – T-Merkin
1. . – 25yd Zombie drag
9 P – Plank Jack (IC)
3 A – Air Squat Lucky Jump
7 T – Thigh Master Lunges (alternate)
4 R – Rum Runners (front- L- back-R)
2. I – Irish Inch Worms
10 C – Celtic Calf Raises
8 K – King Crab Kicks
Here are the final standings. Great job everyone!
| Team Name | Members | Time |
| LoCo | Rikers and crew | 27:37 |
| Highlands | Jenner and crew | 30:46 |
| Olympus | Pop Fly and crew | 31:26 |
| Mt. Vernon | Winklevoss and crew | 33:00 |
| Freestate | Horseshack and crew | 18:20+ (stopwatch malfunction) |
Shenanigames at Olympus
DATE: 2022-03-17
AO: Olympus
Q: Pop Fly
PAX: Zeus, Obadiah, Rollingstone, YNAB, Ashe, Glee, Faceplant, Juneau, Dunder, Hoolihan FNGs: None
COUNT: 11
WARMUP: A couple of things
THE THANG: Shenanigames Breakdown (31:26):
S: Supermans (5)
T: T-Merkins (3)
. : Zombie Crawl (1)
P: Plank Jacks (9)
A: Air Squat Jumps (4)
T: Thigh Master (7)
R: Rum Runner (6)
I: Irish Inch Worms (2)
C: Calf Raises (10)
K: King Crab Kicks (8)
MARY: 30 Big Boy Sit-ups
ANNOUNCEMENTS: 23 April – Earth Day Road Clean Up
COT: Everyone is Irish on St. Patrick’s day except the Scottish (and the Italians). – Be well, do good work, and stay in touch.
F3 The Capital 