Category: Uncategorized

DATE: 2022-02-15
AO: General
Q: Lazlo
PAX: citrus, Traveler, 2 percent, Trolley, Maj. Payne, Booking, Yardbird FNGs: None
COUNT: 8
Chilly morning at the General. I felt the need to knock out our daily challenge today. It was just a feeling. Also, the turf felt a little more like a parking lot, so it seemed like a good thing to do would be a bunch of stuff where we get down on our knees. Everyone seemed to enjoy it.

WARMUP: SSH, imperial walkers, hillbillies, 3 burpees, Michael Phelps, mountain man poopers, cherry pickers, fellowship lap

THE THANG:
Part 1: Daily challenge. 50 step ups, 20 dips, 50 step ups. Mosey to the field
Part 2: Modified Jack Webb. The PAX stayed together as we worked our way down the field. Bear crawl 10 yards, 1 merkin, 4 OH claps. Add a merkin and 4 OH claps every 10 yards.
Part 3: Modified Lt Dan’s. The PAX stayed together as we lunge walked 10 yards, did one No Surrender (4 count exercise, down on one knee, down on the other knee, up on one leg, up on the other), and one BWS IC. Added a No Surrender and a BWS every 10 yards. This seemed popular.
Part 3: Final trip down the field. Skip jump 10 yards, 1 burpee, 1 big boy situp. Add a burpee and a big boy every 10 yards.

MARY: flutter kicks

ANNOUNCEMENTS: ARC on Saturday

COT: Building on Old Bay’s COT from last week, encouraged PAX to open up and ask for help, encouragement, or accountability, noting that opening up is not in the Q’s wheelhouse, and trying to get better at that.

DATE: 2022-02-15
AO: Freestate
Q: Horshack
PAX: Winston, CashOnly, Butter, ShowMe
FNGs: Dungeon Master East, Cannoli
COUNT: 7
WARMUP:
SSH x 25 IC
Grady Corn x 15 IC
Willie Mays Hayes x 10 IC
Trunk Twisters x 10 IC
2 Laps – Karaoke and Jail Break Sprints on the sides
Plank Jacks x 15 IC
Harry Rockettes x 15 IC
Walk Outs with Sun Salutation (aka Cobra Kai) x 5 OMC
Cherry Pickers x 15 IC

THE THANG: The Escalator Returns

Pax repeat a series of exercises, escalating up, per the following. Burpees were OYO; other exercises were either IC or OMC:

5 x Burpee, then a lap
Add 10 x Alternating Lunges, then a lap
Add 15 x Coupon Curl, then a lap
Add 20 x Squat, then a lap
Add 25 x Dips IC, then a lap
Add 30 x Jump Overs, then a lap
Add 35 x Upright Rows, then a lap

MARY: Rotate PAX taking cadence

Reverse Crunch -15 IC Holding Coupon
Windshield Wipers-15 IC
Side Crunches-10 IC Each Side
Big Boi Sit ups (feet in coupon) x 15 OMC
X Factors x 10 IC
Box Cutters x 15 IC Each way
Flutters x 20 IC to close

ANNOUNCEMENTS:
Great work on the Afghan Refugee Collection – note of thanks from the organizer Donna Collins. Thirsty 3rd Thursday this week – 6:30p, Feb 17th?
Saturday March 12 – Old Bay & Magoo looking to enlist our support and participation in a tri-state Ruck / Hike across Chain Bridge Road. It would end with a breakfast at Bob & Edith’s restaurant (5050 Lee Hwy, Arlington)
The next Adopt a Road Clean up will coincide with Earth Day – on April 23rd (3rd Saturday). Aiming for a Q-School in the spring so we can broaden our Q rotation

COT: Q Source Quadrant #3: Lead Right

4 capabilities of Effective Leadership that enable a man do what a Leader does.

First, he must have Vision, the ability to recognize Advantage and the Movement required to achieve it. If he does not know where he is going and why, then he will not be able to Influence anyone else to follow him there.

Second, he must be capable of Articulation, which is the act of describing his Vision to others. People will not abandon their Status Quo for a superior position unless they understand where they are going.

Third, he possesses the means of Persuasion, which is the initiation of first Movement. Despite their recognition that a Leader’s Vision is Advantageous, human nature is to cling to the Status Quo even it is inferior. Through Persuasion, a Leader convinces people to begin Movement and gain Momentum.

Fourth, because Movement produces uncontrollable circumstances, the Leader knows that Obstacles will inevitably arise. An obstacle is any problem that impedes Movement. An Effective Leader is ready to incentivize others to breach Obstacles and maintain Momentum toward Advantage.

DATE: 2022-02-14
AO: Patriot
Q: Lucius
PAX: CableGuy, citrus, Ice Tea, Lazlo, Roadkill, Shake and Bake, Sunshine, 2 percent, Wedding Singer FNGs: None
COUNT: 10
WARMUP:
SSH, Windmills, Cherry Pickers, LBACs, Downward Dogs, WGSs, Cobra Kai, Child’s Pose

THE THANG:
The PAX celebrated the morning by performing two of the world’s greatest exercises: 8-count body builders and Herb Brooks inspired shuttle runs (33-yd, 50-yd, 66-yd). Here’s how that worked out for us: – 10x 8-count BB
– 1x Herb Brooks
– 10x 8-count BB
– 1x Herb Brooks (w/ 10x Plank Jacks, Merkins, Squats)
– 10x 8-count BB
– 1x Herb Brooks (w/ 10x Plank Jacks, Merkins, Squats)
– 10x 8-count BB
– 1x Herb Brooks (w/ 10x Alternating Shoulder Taps, Tempo Merkins, Merkins) – 10x 8-count BB
– 1x Herb Brooks (w/ 10x Alternating Shoulder Taps, Tempo Merkins, Merkins) – 10x 8-count BB
33-yd Sandbag Pull-Thru Ricky Bobby
50-yd Sandbag Pull-Thru Ricky Bobby
33-yd Everest Steps
50-yd Everest Steps
1x Herb Brooks

MARY: 100x LBCs, 10x Flutter Kicks, 10x J Los

ANNOUNCEMENTS: ARC (2/19); Bone-a-Thon

COT: Fear is a Mindset Felt Prior to Experience.

DATE: 2022-02-14
AO: Farm
Q: Infinity
PAX: Chile, Louis, Matthew – Running Man
FNGs: None
COUNT: 4
WarmUp: SSHs, Imperial Walkers, Don Quixotes, Cherry Pickers, Michael Phelps, and Grady Corns.

The Thang:
Kickboxing and Full-Body HIIT in AB, AB format, 10 reps each: 2xKnee, 2xJab-Cross (right side)
Burpees
2xKnee, 2xJab-Cross (left side)
Burpees

2xUpper-Cut, 2xJab-Cross (right side)
Mountain Climbers, IC
2xUpper-Cut, 2xJab-Cross (left side)
Mountain Climbers, IC

L+R Hook, R Upper-Cut, 2xKnee (right side)
Bonnie Blairs
R+L Hook, L Upper-Cut, 2xKnee (left side)
Bonnie Blairs

2xDuck, 2xJab, 2xUpper-Cut (right side)
Star Jumps
2xDuck, 2xJab, 2xUpper-Cut (left side)
Star Jumps

2xJab-Cross-Knee (right side)
Peter Parker Push-Ups
2xJab-Cross-Knee (left side)
Peter Parker Push-Ups

2xJab, 2xUpper-Cut, Knee, Kick (right side)
CDDs
2xJab, 2xUpper-Cut, Knee, Kick (left side)
CDDs

20 Roundhouse Kicks (alt right and left)
10 Squat Kicks, IC

Dips
Merkins
Downdog Crunches

Short Mosey

Mary: Sit-ups w/punch at top, Australian Snow Angels, Sweat Angels, Rope Climbers, Side Crunches, American Hammers, Nolan Ryans, J-Los, Dolphin Crunches, and LBCs.

Observations: This workout challenged balance, flexibility, and coordination, which are not only important for F3 workouts, but also will help us through life. Proper balance, flexibility, and coordination allow us to have the functional fitness necessary to use our strength in daily situations without injury.

CoT:
“He who sweats more in training bleeds less in battle.” – Spartan Warrior Creed

“Everyone must choose one of two pains: The pain of discipline or the pain of regret.” – Jim Rohn

DATE: 2022-02-11
AO: Sparta
Q: Zeus
PAX: K-Pop, Pop Fly, Hightower, Rambler, Gadget, Roddick, Zeus FNGs: None
COUNT: 7
WARMUP: SSH, Michael Phelps, Arm Circles, Kobra Khai,
THE THANG:
6 STATIONS w/coupons
MAN MAKERS
COUPON SWINGS
BOB & WEAVE
COUPON CURLS
COUPON FORWARD LUNGE
OVERHEAD PRESSES
The timer completes a modified Marine inspired fitness course: Four light sticks spread apart on field.
1st- Forward lunge 20 yards while rifle carrying a 35 pound dumbbell to a bench where you will drop off the dumbbell and execute 15 step ups. 2nd bear crawl to mid field to the next light stick. 3rd sprint 20 yards to next light stick and do 20 Merkins. 4th run back to dumbbell and walk one arm holding dumbbell over your head to starting point light stick.

MARY: Ab exercises
ANNOUNCEMENTS: The Arch Saturday February 19th. 2nd F Hightower’s birthday get together February 23rd. Hightower’s Burden Q February 26th COT: Words from Muhammad Ali “FOR WHAT IS A MAN? A MAN IS HIS HEART”