Category: Uncategorized

DATE: 2022-12-17
AO: Farm
Q: Infinity
PAX: Sparky, Gekko (Keith Capp)
FNGs: Buzz
COUNT: 4
WarmUp: SSHs, Imperial Walkers, Willy Mays Hayes, Beet Pickers, Michael Phelps, and mosey.

The Thang: Twelve Days Of Christmas!
Do the following exercises starting with just 1 for the first round, and then 2 and 1, then 3, 2, and1, etc for each following round until we get to 12. After each round, sprint 25m out and backward run back. 1 Squat-Reverse Lunge each leg (A partridge in a pear tree) 2 Carolina Dry Docks (Two turtle doves)
3 Break Dancers (Three french hens)
4 Burpees (Four calling birds)
5 Al Gore for 30 seconds (Five gold rings)
6 Copperhead Squats (Six geese a-laying)
7 Supermans (Seven swans a-swimming)
8 Bonnie Blairs (Eight maids a-milking)
9 Rockettes (Nine ladies dancing)
10 Jump Squats (Ten lords a-leaping)
11 Typewriter Merkins (Eleven pipers piping)
12 Toy Soldiers (Twelve drummers drumming)

Announcements: Wreaths Across America service activity today at noon, meeting at 1145 at the Herndon High School parking lot.

CoT:
Shared a brief story about David Goggins, a super athlete, when he was overweight and out of shape. One night he was eating doughnuts on his couch when he saw an ad for the Marine Corps and wondered what it would be like to be like them. Suddenly, he had an epiphany: not only would he join up, but, he said to himself: “I am DONE seeking purpose in comfort.” In other words, no longer would he seek out comfort, but discomfort, since no one ever accomplished anything great by trying to be comfortable.

Many great people have embraced discomfort to achieve success. Tony Robbins starts each day by jumping full body into a tub of ice water. We don’t have to get a tub of ice water, but getting up early and coming out in the dark, cold morning for a beat down is equivalent. It is uncomfortable to the extreme, and it is a great way to train your brain to accept discomfort to achieve success.

Ended with the Gonzaga Prayer:
It’s the beginning of a new day
God’s given us the day to do his will
We can waste it
Or use it for good
For what we do today
Will change the course of our lives forever
We want to be good
Not evil
Success
Success
Success
Not failure
Knowing this
May we never forget the price we pay
Amen

DATE: 2022-12-14
AO: Horizon-Ao
Q: Jag
PAX: Old Bay, 3 mile, Purple Rain, Mr Haand, sticks, Kodiak, SPINAL TAP FNGs: Kombucha
COUNT: 9
WARMUP: 12 each of SSH, Overhead Press, LBAC, Michael Phelps, SSH (again), Imperial Walkers, SSH (yet again) and Merkins. Also Down Dog, World’s Greatest Stretch and Cobra Kai.

THE THANG: Starting at the soccer field’s goal line, F3 gave us on the first day of F3-mas: 1 Burpee and a run to the edge of the penalty box and back.

On the second day of F3-mas, F3 gave us: 2 Burpees; 1 Burpee and a run to the edge of the penalty box and back.

On the third day, F3 gave us: 3 Burpees; 2 Burpees; 1 Burpee and a run to the edge of the penalty box and back.

F3 gave us on the fourth day: 4 Calf Raises (in cadence); 3 Burpees; 2 Burpees; 1 Burpee and a run to midfield and back.

On the fifth day, F3 gave us: 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a run to midfield and back.

For the sixth day, F3 gave us: 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a run to midfield and back.

On the seventh day of F3-mas, F3 gave us: 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a run to the far penalty box and back.

On the eighth day of F3-mas, F3 gave us: 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a run to the far penalty box and back.

For the ninth day, F3 did not give us 9 Ladies Dancin’, but 9 Rockettes! Then, 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 Al Gores; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a run to the far penalty box and back.

On the tenth day of F3-mas, F3 gave us 10 Lords-a-Leapin’ (Jump Squats); 9 Rockettes; 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a run to the opposite goal line and back.

On the eleventh day, F3 did not give us 11 Pipers Pipin’, but 11 PAX Typin’ (Typewriter Merkins)! Then, 10 Jump Squats; 9 Rockettes; 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a run to the opposite goal line and back.

Finally, on the twelfth day of F3-mas, F3 gave us: 12 Toy Soldiers; 11 Typewriter Merkins; 10 Jump Squats; 9 Rockettes; 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a run to the opposite goal line and back.

MARY: 21 Freddier Mercuries; 21 American Hammers; 60 LBCs

ANNOUNCEMENTS: GrowRuck at The Capital – March 2023!

COT: Make gratitute a regular exercise, not just one done at the holidays.

DATE: 2022-12-16
AO: Farm
Q: PAXminer
PAX: Infinity
FNGs: None
COUNT: 1
WarmUp: SSHs, LBACs w/leg raised, Don Quixotes, WMHs, Beet Pickers, Michael Phelps bent over, Grady Corns, and Mosey around track.

The Thang:
Round1:
– 25 Burpees
– 15m Resistance Band (RB) Lateral Walk out and back
– 20 Squats with RBs above knees
– 20 OH Claps, IC
Round2:
– 20 Burpees
– 15m Resistance Band (RB) Lateral Walk out and back
– 20 Squats with RBs above knees
– 20 OH Claps, IC
Round2:
– 15 Burpees
– 15m Resistance Band (RB) Lateral Walk out and back
– 20 Squats with RBs above knees
– 20 OH Claps, IC
Round2:
– 10 Burpees
– 15m Resistance Band (RB) Lateral Walk out and back
– 20 Squats with RBs above knees
– 30s Balls to Wall
Round2:
– 5 Burpees
– 15m Resistance Band (RB) Lateral Walk out and back
– 20 Squats with RBs above knees
– 30s Balls to Wall

Mary: Back stretches (my back was mostly better, but still…): Alt. Knees to Chest, Figure Fours, Supine Back Twists, Bridge Pose, Back Rolls, Sitting Forward Fold, Sideways Sitting Forward Fold, and Cat-Cows.

CoT: It was just me doing the workout alone, and I almost didn’t bother, but I knew that my body needed it, so I went through it. Try to train your body to crave physical activity—adopt the “athlete” mindset. Athletes eat and train, they don’t diet and exercise.

DATE: 2022-12-13
AO: Atlantis
Q: Boomer
PAX: True North, Hammerhead
FNGs: DR PAX Patient Zero
COUNT: 4
WARMUP: SSH, Michael Phelps, Mountain Climbers, Cherry Pickers, Mosey

THE THANG:

Musical Dora-PAX partnered up. Instead of 100/200/300 reps, only switched to next exercise until song on playlist ended. Running PAX did suicide runs, down half the distance of pier, back to start and then down the full length and back Exercises: Merkins, V ups, Bonnie Blairs

Mosey

H.I.I.T. workout-45 second of work, 15 second rest. Q called next exercise during break and PAX took turns doing the count. Some exercises used exercise bands.

Exercises:

Four square
Calf Raises
Reverse lunges
Curls
SSH
Shoulder Press
High Knees
Overhead Tricep Extension
Mountain Climbers
Lateral Raise
Burpees
Hammer Curls
American Hammers
Tricep extension
Plank Reaches
Freddie Mercuries

MARY: Dealers Choice
ANNOUNCEMENTS:
COT: Workout music was upbeat, but lyrics full of regret, nihilism and longing for something more. Thinking this week about how I can be someone who loves and serves others well to give meaning, purpose and hope to others. May the men of F3 do this within F3, their families and communities.

DATE: 2022-12-05
AO: Farm
Q: Matthew – Running Man
PAX: Infinity, Sparky
FNGs: None
COUNT: 3
WARMUP
Side straddle hop
Beet pickers
Willy Mays Hayes
Michael Phelps

THE THANG
20 mericans
Run to hallway
40 squats
Run back
20 dips
Bear crawl
20 jump squats
Bear crawl
20 diamond mericans
Side shuffle
40 lunges
Side shuffle
20 wide mericans
Moroccan dancers
20 Bonnie Blairs
Moroccan dancers
20 derkins

MARY

COT