Category: Uncategorized

DATE: 2022-12-14
AO: Patriot
Q: CableGuy
PAX: Lazlo, Roadkill, Grape Ape, Shake ‘N’ Bake, Maguire, My Space, Sunshine, Legacy, Passport, Boiler, Wedding Singer, bogey, citrus, Wallace, Flipper, Anchor Man, Big Short, Elvis FNGs: Hallmark
COUNT: 20
WARMUP: SSH, Imperial Walker, Cherry Picker, WM Hayes, Fellowship Lap
THE THANG: Pax split into two teams to complete the following, meanwhile doing three burpees EMOM throughout. First PAX to finish a given exercise meant the whole team could move on to the next one. Exercises were: 50 Hand Release Merkins
100 Heels To Heaven
150 Body Weight Squats
200 Big Boy Situps
250 Lunge Steps (SC)
Pax then moseyed to the basketball court for 10 Alternating Shoulder Taps + 10 Mountain Climbers, in cadence, x five rounds before moseying back to the field for Mary. MARY: LBC, Toy Soldier, American Hammer, Freddie Mercury
ANNOUNCEMENTS: None
COT: How do you feel? Bad but good? Good. This is the first really cold morning of the season and look at us, 20 strong. Keep coming out and giving the guy across from you a reason to come out this winter, particularly as the holiday break starts and you need this for mental health and to offset the calories. Aye!

DATE: 2022-12-14
AO: Farm
Q: Sparky
PAX: Infinity
FNGs: None
COUNT: 2
WARMUP:
SSH
Beet Pickers
WMH
Michael Phelps
Surrenders
Neck rolls
Mozy

THE THANG:
5X 20:
Shoulder Press
Mercans
Plank (IC)
Monkey Humpers
Squat Jumps

In recognition of World Cup soccer today, we ran to the corners of the soccer field doing the same corner first and last to get to 500. MARY:
Womp womp, ran out of time
ANNOUNCEMENTS:
Wreaths across American this Saturday, noon, Herndon

COT:
Jesuit schools will have the initial AMDG in various places- banners, on signatures, jersey, and in stone throughout the campus. AMDG stands for “ad majoreum de glorium” or “For the greater good of God.” Service to others is the foundation of the Jesuit philosophy. Gonzaga, where my 2.0’s go, simply this to “Be a Man of Others.” In our family, if someone is asking for a favor and it’s appropriate and the other person say, “man for others” it’s a go. Friend needs a ride home out of the way?… man for others. Do it. Classmate needs to borrow shirt and tie at last minute and it might make the carpool late?… man for others. Volunteers needed to distribute food to local shut ins?… man for others. Being a man for others is very F3 adjacent.

DATE: 2022-12-14
AO: Compound
Q: Booking
PAX: Hightower, Poe, Simba, Doodles, Popeyes
FNGs: None
COUNT: 6
WARMUP: SSH, Windmills, Cherry Pickers, Imperial Walkers, Hillbillies, Down Dog, World’s Greatest Stretch, Cobra Kai THE THANG: 5 Rounds of the following
50 SSH (single count)
40 Squats
30 Big Bois
20 Merkins
10 Plank Jacks (I/C)
At the conclusion of each round we did a lap around the field- total of 5 rounds/ laps complete MARY: Flutter Kicks, Dirty Dogs, Mule Kicks
ANNOUNCEMENTS: Wreath Laying this Saturday (see 3rd F channel), one AO meeting morning of 12/31 to dispose of 2022 resolutions not met as we close out 2022
COT: Growth in painful, Change in painful…but neither compares to be being stuck where you don’t belong- trust your gut instincts and only be afraid of standing still and the potential loss associated with complacency!

DATE: 2022-12-13
AO: Freestate
Q: Horshack
PAX: Deagle, Winston, Cannoli, CashOnly, Butter
FNGs: FIFA
COUNT: 7
WARMUP:
SSH x 25 IC
Willie Mays Hayes x 10 IC
Swing Billies x 15 IC
Carolina Dry Docks x 10 IC
High Knees x 40 IC
Frankenstein Circle x 15 up and back
Windmills x 12 IC
Learning to Phelps x 10 IC
Cherry Pickers x 15 IC

THE THANG:
FreeState Ninja Warriors
Q will be the first sensei
Sensei role is to walk along side and guide the first ninja through a course lasting between two and three minutes
The course must alternate between stationary exercises (like squats) and transport exercises (like bear crawls)
Sensei’s must always begin their first ninja with a stationary exercise for 20 seconds (EMOM Timer tells the next ninja when to start)
Ninjas can only move from a stationary exercise when the ninja behind you catches up to you
The second ninja and all remaining ninjas pay close attention to what the ninja immediately in front of you is doing
At the end of the course, the first ninja becomes the sensei, takes the timer to a starting point and guides the next ninja through a new course of their choosing The original sensei goes to the end of the line
Repeat until everyone has been the sensei

MARY:
Leg Lift Rosalitas x 20 IC
Dying Cockroach x 15 IC
Freddie Mercuries x 15 IC
Box Cutters x 10 IC Each Way
Scissors x 15 IC
Rodeo Flutters Outlaws & Flutters x 10 each direction IC
Plank-o-rama

ANNOUNCEMENTS:
Thirsty 3rd Thursday this week at 6:30p at Bowlero on Westbard
Greentree Boys Home is back in the picture. Wildcat and I update everyone when he gets back from travel overseas

COT:
Fathers- love your sons and nurture their emotional lives!!
* The data is clear and boys these days are having a having a rough time of it these days
* Schools are decreasing opportunities for physical activity at all grade levels * They reward kids who can sit still and pay attention for longer periods * Boys far more receive corporal punishment and school suspensions * As they get older, the world gets more selective, and does not favor boys * 70% of high school valedictorians are girls
* In 1980 the admittance rate at UCLA was 74%, today it’s 12% * Colleges are now 60% female
* 40% of couples now meet through an online app and those apps advantage women
* The top 10% of men receive 60% of the likes, leaving the bottom 80% of men competing for the bottom 22% of women
* But the traditional dynamics haven’t changed – 71% of women say financial support is very important in a partner, while only 25% of men say that.
* Today, young men with fewer financial and romantic prospects are driven toward loneliness and find association with radicalization. 86% of those who stormed the Capitol 86% were men
There was a book written a while back called Raising Cain about nurturing their emotional and inner lives – which happens to be correlated with better connections with families, romantic partners, and professional relationships. The big take aways from Raising Cain (1999):
* Give permission to boys to experience the full range of human emotion and help them develop a vocabulary for what they are experiencing * Give boys a safe place to express their natural physicality
* Talk to boys in their language that honors their pride and show of strength, and engage them as consultants and problem solvers * Teach boys that courage and empathy are the sources of real strength in life
* Use discipline to build character and conscience such that it is clear, consistent, and never harsh
* Model a manhood of emotional attachment, to initiate friendships, and offer the emotional resources to preserve them
* Teach boys that there are many ways to be a man, to be loving and strong and to make a successful contribution in this world.

DATE: 2022-12-12
AO: Highlands
Q: Hightower
PAX: Jag, Sloth
FNGs: None
COUNT: 3
WARMUP:
Mosey to hard courts, warm up PT and stretches.
Relay: 1 guy runs around court, 2 does 5 merkins then waits in high plank, 3 does wall sit for recovery 5 rounds Relay

THE THANG:
Basketball warm up drills:
Half court dribble to layup, multiple rounds
Dribble jump shot, multiple rounds
Free throw shots, multiple rounds
3 PAX game of HORSE
Finally 2 on 1 game to 5 points

MARY:
Quick round of Mary for Flutter kicks

ANNOUNCEMENTS:
Wreaths Across America this Sat, check 3F channel for more details

COT:
Give it Away, it’s what we do in F3. Free workouts to reach out to other men in need. Thanks to guys like Jag, try something new, lead an AO. There are still many men that can benefit from F3, we need to continue to Give it Away to reach them.