Category: Uncategorized

DATE: 2022-10-18
AO: Atlantis
Q: Boomer
PAX: Bratwurst, Deflator, Infinity
FNGs: Ozark (DR PAX) Crash (DR PAX)
COUNT: 6
WARMUP: SSH, Michael Phelps, Cherry Pickers, Mountain Climbers

THE THANG: A sort of DORAesque separation of PAX into A and B teams. Various rounds of A group performing animal crawls and running drills down and back while B group performing various stationary exercises either in cadence or on count of designated PAX. Groups switched exercises upon return of A group. Mosey in between roughly every two rounds.

1. A. Duck Walk (low squat on top of bent knees, bring knees down to move forward) B. Dips

2. A. Monkey Shuffle (Facing perpendicular to forward movement, hands go down to your side, give air to your feet and move them near/just past hands, with the foot opposite the forward movement coming down first) B. Superman pull ups

3. A. Bunny Hops (from squatting position give a forward hop into another squat) B. Merkins

4. A. Alligator crawl (From Merkin plank position with palms facing out, place top of feet down, drag forward using arms) B. Plank Jacks

5. A. Bear Crawl
B. Australian Snow Angels

6. A. Horse Walk (squat with wide stance, long/deep steps forward) B. Shoulder Taps

7. A. High Knees
B. Mountain Climbers

8. A. Lunge Walks
B. Calf Raises

9. A. Crab Walk
B. Americans Hammers

10. Dragon Walk (From Merkin plank position, lift left arm, opposite leg, keeping lifted limbs straight/forward, not out, bring lifted limbs forward and down into a staggered push up. Repeat the forward movement) B. Burpees

MARY: Nope

ANNOUNCEMENTS: The Grunt! 0700 Nov. 12th at the Lincoln Memorial

COT: The animal walk and “man” exercise combo reminded me of Genesis 1 with animals being good, but man being very good. The point of the story being that the previously enslaved Israelites needed to learn how to rest and know that they were delighted in and that their worth was not based on how many bricks they made for Pharaoh. It’s a lesson I’m learning too in not seeking identity in career, finances, being productive, etc, but rather an identity found in Him who loves me. I’m going to continue to be intentional in seeking rest and replacing my to-do list with things that are good for the soul. How is your rest?

DATE: 2022-10-18
AO: Delphi
Q: Pop Fly
PAX: Nano, Hightower, Peanuts, Ashe, Bluegrass, Shogun, I-Beam, Juneau FNGs: Glee didn’t show, Peanuts was late
COUNT: 9
WARMUP: SSHs, WMHs, Mike Phelps, Trunk Twists, Cherry Pickers, and Leg Swings THE THANG:
(1) Tennis Court Merkin Suicides. 10 down to 1
(2) Tennis Court Squat Suicides. 10 down to 1
(3) Blind Bear Crawl/ PAX had to crawl to a spot and stop on the line, we we missed, we did burpees. Nano ran into the fence.
(4) Nano took over and ran us around the field. We shuffled and run around the top half of the field and ended up at the center of the pitch for Q led exercises (Merkins, Squats, Burpees, Bonnie Blairs, Merkins). We would run/shuffle around half the field at a time. It appears that no everyone brought their running shoes this morning. MARY: Flutter Kicks, Glees
ANNOUNCEMENTS:
29 Oct: Road Clean Up at Sparta
30 Oct: Corn Hole Tournament at Wakefield
12 Nov: The Grunt @ Lincoln
16 Nov: 2nd F event.
COT: Be careful of the words you say and use

DATE: 2022-10-14
AO: Sparta
Q: Peanuts
PAX: Bluegrass, Raider, Zeus, Rambler
FNGs: None
COUNT: 5
WARMUP: SSH, WMH, lots of shoulder stuff
THE THANG: Pax divided into 2 teams. Team 1 moseyed around school while Team 2 did sets of 10 exercises with their coupons. Rotated and then got to do some jailbreaking followed by a lot of leg work for that well balanced body. Zeus feigned chest pains so we definitely needed more running. MARY: yep
ANNOUNCEMENTS: Road clean up, Grunt, Backpacking
COT: Give back and serve.

DATE: 2022-10-17
AO: Patriot
Q: Wedding Singer
PAX: Anchor Man, Wallace, Booking, bogey, Sunshine, Big Short, Legacy, Ice Tea, CableGuy, Roadkill, Jenner FNGs: Smokey
COUNT: 13
WARMUP: SSH, Imperial Walker, Hillbillies, Arm Circles, Copperhead Squats, Downward Dog, World’s Greatest Stretch, Fellowship Lap

THE THANG: Partner up, one partner runs, crawls, lunges field, acting as timer as other does the exercises. Swap. Then do squats until everyone done with each set.

Run to inzone and back
Shoulder taps
Plank
Merkins

Bear crawl to 50 yard line and run back
Shoulder taps
Right Side Plank
Left Side Plank

Lunge walk to 50 yard line and run back
Shoulder taps
Flutter kicks
Mountain Climbers

MARY: Freddie Mercuries, Birddogs, Supermans, Flutter Kicks

ANNOUNCEMENTS: Cornhole, The Grunt

COT: It’s been said before: “For some men, this is the best part of the day.” We all have something going on, and our F3 brothers make us stronger, happier, and ready to face the day’s challenges.

DATE: 2022-10-17
AO: Farm
Q: Infinity
PAX: Faceplant
FNGs: None
COUNT: 2
WarmUp: SSH, Imperial Walkers, Don Quixotes, Beet Pickers, Willy Mays Hayes, LBACs, Grady Corns, and short Mosey.

The Thang:
Five rounds of:
– 30 sec Wall Sit while passing the Wall Ball back and forth – 30 sec Balls to Wall
– 60m Sprint
– 20 Merkins
– 60m Sprint

10-7 Motivators

Mary: Down Dog Crunches, Bird Dogs, Australian Snow Angels, Flutter Kicks, StarFish Crunches, and American Hammers.

Announcements: Next F3 regional convergence workout will be the Grunt on Saturday, November 12th, 0700 in front of Lincoln Memorial.

CoT: I was talking with a prospective PAX yesterday, trying to explain why we meet early in the morning for our workouts. The following quote came to mind: “If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride and it will encourage you to do another task and another and another. By the end of the day, that one task completed will have turned into many tasks completed” (Admiral McRaven, Make Your Bed). Posting at an F3 workout is like making your bed in this context, but so much better. Your workout in, sporting some sore muscles, you can go throughout the day feeling like a beast, taking on more challenges, and exerting more leadership in your work, family, and community. And you will reap the rewards of your diligent effort not only that day, but throughout your life.