Category: Uncategorized

DATE: 2022-01-14
AO: Sparta
Q: Nano
PAX: Zeus, Bluegrass, Lightyear, Pop Fly
FNGs: None
COUNT: 5
WARMUP: SSH, Windmills, WMH, and a lap with the 3 slam balls, 20, 30, and 40 lb as we passed them around to get to know them;-)

THE THANG: After the lap we started the first round of two which included:

Round 1
40 lb overhead reverse toss to the 30, rifle carry back
20 lb shot-put alternating arms to the 30 and back
30 lb thruster toss to the 30 and back
30 barbell curl
jumped rope

Another lap with the 20 and 30 lb balls Ricky-Bobby style, push-ups with slam ball halfway.

Round 2
40 lb overhead reverse toss to the 30, rifle carry back
20 lb field goal toss
30 lb backwards roll between the legs to the 30 and back
30 barbell pushup with row
jumped rope

Another lap with the 20 ball Ricky-Bobby style, SSH with slam ball halfway.
Another lap with the 20 ball Ricky-Bobby style, calf raises with slam ball to end.

MARY: Each lead one exercise, 5 in total.

ANNOUNCEMENTS: Wreath Cleanup, check slack for more!

COT: The idea of “follow you passion” when it comes to work puts the cart before the horse. People that end up loving what they do learn to love it as they work at it over time. Also, they continue to get better and earn career capital and use that to improve their job functions, hours, independence, and income. Learning to be passionate about what you do is key to enjoying the time you need to spend away from your family and will make you more fulfilled and cherish the time you do have with your family. Take a look at “So Good They Can’t Ignore You,” by Cal Newport if you want to know more.

DATE: 2022-01-14
AO: Horizon-Ao
Q: Brown Bag
PAX: Old Bay, Jag, Kodiak, Booking, Mr. Hand, Hightower, Disco, sticks, Magoo, Yardbird FNGs: None
COUNT: 11
WARMUP: SSH/IW/DQ/CP/WMH/LBAC/Downdog/Cobra Kai
THE THANG: Pax remained in a circle and every 2.5 minutes on the 2.5 minutes for 14 rounds performed 15 burpees and a Mary exercise (LBCs, Freddie Mercuries, American Hammers, Flutter Kicks, LBCs, oblique LBCs (right), oblique LBCs (left), Toy Soldiers, LBCs, In-and-Outs, WWIs, Penguin Crunches, LBCs, Superman) while listening to the hits of today (if today was 1978), including Boogie Shoes, We are Family, Le Freak, September, I Love the Nightlife, I’m Coming Out, Good Times, Night Fever, Heart of Glass, You Sexy Thing MARY: Light stretching
ANNOUNCEMENTS: Polar Plunge, Wreath Cleanup, ARC
COT: 1 minute of mindful breathing. Reminder this is Make America Burpee Again/Burpee Back Better month, where we are falling down and getting back up together to raise awareness of the loneliness and isolation that many feel, especially these days. Having friends you don’t see or have a chance to connect with very often won’t protect you from this, so I’m glad I discovered F3 and I suspect it has helped all of us feel less lonely and isolated. My challenge this month is to look for others to whom I can introduce F3 to help alleviate some of those feelings.

DATE: 2022-01-14
AO: Burg
Q: Ape
PAX: Flame, Mater, Tink, Bail, Ape
FNGs: @coldcut @bakingsoda @snookie
COUNT: 8
WARMUP: SSH, M Phelps, Shoulder Circles, Calf Stretch, Shoulder Opener, Single Lap Mosey

THE THANG:
80 Sec on. 30 Sec Rest. 10 Rounds
– 10 Burpees
– (Alternate Between Sets)
* AMRAP Curls
* AMRAP Back Widows

M Phelps x10

45 Sec on. 15 Sec Rest. 3 Rounds. Focus on form. Slow and controlled movement. – Seated OH Press
– Sit-up to Incline Press
– Coupon Row
– OH Tricep Extension
– Mountain Climbers (Switched to Flutter kicks after 1st round)

MARY:
Ran out of time. Skipped Mary. I was going to have us to Pickle Pointers so I guess you’ll have to get those in on your own time.

ANNOUNCEMENTS:
* Coffeeteria next Fri (1/24) at King Street Coffee
* RECORD YOUR BURPEES! F3 Blue Ridge wants bigger numbers as a region! https://f3maba.com/signup/2022

COT:
In those days when you pray, I will listen. If you look for me wholeheartedly, you will find me. I will be found by you,” says the Lord. “I will end your captivity and restore your fortunes. I will gather you out of the nations where I sent you and will bring you home again to your own land.” Jeremiah 29:12-14 NLT

There isn’t any special ritual or process to pray. It’s simply a conversation with God.

DATE: 2022-01-13
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, ShowMe
FNGs: Lefty, Dungeon Master’s (FNG)
COUNT: 6
WARMUP:
• SSH x 25 IC
• Monkey Humpers x15 IC
• Frankenstein x 15 IC
• Imperial Walkers x 15 IC
• Hairy Rockets x15 IC
• 2 laps around the blacktop with karaoke on the sides
• Cherry Pickers x 20 IC
• Alternating Side Squats x 10 IC
• Merkins x 15 IC
• Michael Phelps x 15 IC
• Windmills x 15 IC

THE THANG:
Mosey to the parking lot near Stairs of Insanity
Fun at the parking lot…
>From the end of one row of parking spaces:
Bear Crawl forward 2 spaces, 1 Burpee, Bear Crawl forward 2 spaces,2 Burpees, etc. (up to 8)

>From the far end of the row of parking spaces:
Walking Lunge forward 2 spaces, 1 Star Jump, Walking Lunge forward 2 spaces, 2 Star Jumps, etc.

>From the end of one row of parking spaces:
Crawl Bear 2 spaces, 1 Merkin, Crawl Bear 2 spaces, 2 Merkins, etc.

>From the far end of the row of parking spaces:
Reverse Walking Lunge 1 space, 1 Squat, Walking Lunge 1 space, 2 Squats, etc.

MARY:
• Dying Cockroach x 20 IC
• Reverse Crunches x15 IC
• Little Mermaid x 15 each side IC
• Heel Touches x20 IC
• Scissors x10 IC + 10 Flutters IC

ANNOUNCEMENTS:
None today

COT:
Named Dungeon Master’s…

DATE: 2022-01-13
AO: Farm
Q: Matthew – Running Man
PAX: Sparky, Chile, Infinity
FNGs: None
COUNT: 4
WARMUP:
Beet pickers
Toe touches
Don Quixote
Arm circles
Side straddle hops

THE THANG:
Dora modified. Run and drop off and pick up 4 cones at the other side of the soccer while you’re partner does the following: crunches
squats
American hammers
Lunges
Glute Bridges
Plank

MARY:
Flutter kicks
Big boy sit-ups
Dirty dogs
Nolan Ryan
Shoulder taps
Rosalita
Penguin crunches
Rope climbers

COT:
Quote from Dan Crenshaw from his book Fortitude.

If you’re losing your cool, you are losing. If you are triggered, it is because you allowed someone else to dictate your emotional state. If you are outraged, it is because you lack discipline and self-control. These are personal defeats, not the fault of anyone else. And each defeat shapes who you are as a person, and in the collective sense, who we are as a people. This book is about actively hardening your mind so that you can be the person you think you should be. It is about identifying who that person is in the first place, and taking responsibility for the self-improvement required to become them. It is about learning what it means to never quit. It is about learning to take a joke and giving others some charity when they make a bad one. It is about the importance of building a society of iron-tough individuals who can think for themselves, take care of themselves, and recognize that a culture characterized by grit, discipline, and self-reliance is a culture that survives.