Category: Uncategorized

DATE: 2022-10-06
AO: Highlands
Q: XL
PAX: Jag, willis, Hard Knox
FNGs: Gruber
COUNT: 5
WARMUP: SSH, Overhead Press, Arm Circles, Michael Phelps, Imperial Walkers, Willie Mays Hayes, Cherry Pickers, Downward Dog, Cobra Kai, Fellowship Lap
THE THANG: Ladder by 5’s of Select Exercises – Same exercise executed at each corner of the soccer field to complete 1 Round. 5 Burpees, 10 Flutter Kicks (IC), 15 SSH, 20 Squats, 15 x Ab routine (15 Big Boys, Flutter Kicks, Plank Jacks, WWIs), 10 x Merkins, 5 Forward Lunge into run x2, 5 Rear Lunge into run x2 to finish out. MARY: Outta Time
ANNOUNCEMENTS: None
COT: Keep your heart with all vigilance, for from it flow the springs of life. Prov 4:23. Its good to curate what you see, hear, and read – what you choose to consume. What media you consume affects your heart and will slowly impact how you live your life.

DATE: 2022-10-01
AO: Sandlot
Q: Traveler
PAX: Traveler
FNGs: None
COUNT: 1
WARMUP: Mosey
THE THANG: I’m not going to spill the beans. Saving this Q for next time, it’s a fun one. MARY: Did some abs and stuff.
ANNOUNCEMENTS: None
COT: Even when ridin’ solo, it’s fun to start the day with a good workout. Keep pushing.

DATE: 2022-10-05
AO: Horizon-Ao
Q: Kodiak
PAX: 3 mile, Magoo, Disco, Fish Fry, Mr Haand, Median, SPINAL TAP, Maj. Payne FNGs: None
COUNT: 9
WARMUP: SSH, arm circles, IW, WMH, stretching, 5 BB? burpees (burpees with a Bonnie Blair & squat that are part of IPX5)
THE THANG: Mosey to the base of the 37th Road Hill, divide into 2 groups, as one group ran to the top of the hill, the other performed: merkins, freddy mercuries, Carolina Dry Docks, Bonnie Blairs and squats Mosey to the downed Tulip Poplar for step ups, merkins and squats on the log
Mosey to the WMS parking lot where the PAX lunge walked for 3 parking spaces and did crawl bear back one
Mosey to the corner of Harrison and 35th Street for 20 dips; mosey to the front of Discovery for Mary
MARY: LBCs, shoulder taps, flutter kicks, J-Los, American hammer, bird dogs and break dancers.
ANNOUNCEMENTS: Alternative workout to be held at Horizon at the usual 5:30 for those who have had enough of the IPX challenge
COT: I recently listened to writer Andrew Sullivan’s podcast who had Richard Reeves as a guest. Reeves has written a book on why American men and boys are struggling. His thesis is that for millennia men have had a role as the physically stronger sex and derived meaning in their roles as protectors, hunters and laborers. The new economy doesn’t reward these characteristics and men and boys are struggling. Earnings for working class men are down, college enrollment is down and the rates of death from despair (suicide, alcohol, overdoses) are three times higher for men than for women. Loneliness plays a big role. Some of his points resonated with me. But, about 2 years ago, I joined F3. I have friends I didn’t have before. Not only am I in better shape, but my mental health is improved. It’s helped me be a better husband and dad at home. For the guys who have been there, I can’t thank you enough. For those just joining, stick with it and keep coming. F3 can change your life.

DATE: 2022-10-05
AO: Farm
Q: Faceplant
PAX: Infinity, Chile, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP: 25 SSH, 20 MC, 12 MP, 12 arm circles front and 12 back, 10 BP, 10 WMH THE THANG:
Jog around track
4 station works at out- timer was 25, 20, and then 15 burpees -burpees
-bear crawl
-monkey jumpers and air squats as needed for breaks
-lunge walk or crab walk
Took a karaoke across the field and back break between sets 2 and 3 Everyone killed it! Good work!!
MARY: round robin style
ANNOUNCEMENTS: road cleanup 7:30 sat
COT:if you’re trying, your winning!

DATE: 2022-10-04
AO: Freestate
Q: Horshack
PAX: Cannoli, Winston, Butter, Dungeon Master (Amon), ShowMe, Wildcat FNGs: Lefty
COUNT: 8
Warm Up
SSH x 25 IC
Imperial Walkers x 15 IC
Carolina Dry Docks x 15 IC
Mountain Climbers x 15 IC
Michael Phelps x 15 IC
Willie Mays Hays x 15 IC
Cherry Pickers x 15 IC

The Thang: Ring of Fire
8 Stations x 2 rotations
1st Rotation: 60 seconds
After 1st Rotation: 4-3-2-1 Jacobs Ladder
2nd rotation: 45 seconds
After 2nd Rotation: 3-2-1 Jacobs Ladder
Merkins
Squats
Plank Jacks
Bonnie Blairs
Dips
Deep Lunges
Mountain Climbers
Monkey Humpers

Mary:
X Factors x 15 IC
LBCs x 20 IC
Leg Lift Rosalitas x 15 IC
Plank-o-rama 10-10-10-10-10 IC
Box Cutters x 15 IC
Flutters x 20 IC

Announcements:
Time of the year for rotating site leadership
Thirsty F3rd Thursday: October 20th
The Grunt – November 12th.

COT:
Coach Wooden: “SUCCESS is peace of mind which is a direct result of self-satisfaction in knowing you made the effort to become the best you are capable of becoming.”

Bill Walton said, “Coach Wooden never talked about winning and losing, but rather about the effort to win. He rarely talked about basketball, but generally about life. He never talked about strategy, statistics or plays, but rather about people and character. Coach Wooden never tired of telling us that once you become a good person, then you have a chance of becoming a good basketball player.”

The base cornerstone rock of Wooden’s “Pyramid of success” is Industriousness. “In plain and simple English this means hard work. Success travels in the company of very hard work. There is no substitute for very hard work when it comes to success. There is no easy way.”

I have not known, heard of, or read about any individual anywhere who achieved real success without working extremely hard. In fact, the great successes we all know about are individuals who almost always have greatly outworked their competition.