Category: Uncategorized

DATE: 2021-11-16
AO: Atlantis
Q: Hammerhead
PAX: Infinity, Deflator, Rogue, True North, Bratwurst
FNGs: +1 visitor
COUNT: 7
WARMUP: Warmup/Circle of Pain:

Don QuixOTEs
SIDE STRADDLE HOPS (in Cadence: 20)
FRANKENSTEINS
1-Min Jog in place (“jog up to 10s, sprint down from 10s”)
CHERRY PICKERS
Split Jacks (in cadence: 20)
TRUNK BENDS (4-count)
Jump Squats (on count: 10)
Air squat with Calf Raise (4-count)
Bonnie Blair meets Mary Katherine (in cadence, “Just 10”)

Demonstration exercises:

– Raise the Roofs (thumb contact)

– WDWs – Wide Diamond Wide (alternating)

– Drydock Pushups

– Sphinx Pushups (*not a part of today’s workout) …slowly on the down. Good to mix w Dips

THE THANG: Mosey into Tabata Time

BOX (bench) jumps, 30s in 15s off
MERKINS, ~
Dips
Air Chair Raise the Roofs
WALT DISNEY WORLD’S
Calf Raise the Roofs
Drydock Pushups / Derkins
Air Chair Raise the Roofs
(×2 sets, mosey in between)

CLOSE: Mosey back

MARY: INS AND OUTS (on Count: 40)

CRAB KICKS (in cadence: 15)

VERTICAL MERCURIAL bicycles (in cadence: 25)

SUPERMAN HOLDS

Mtn climbers triple threat (in cadence: 10/10/10)

ANNOUNCEMENTS: Hero WOD at South Lakes this Saturday 11.20

COT: prayers for the innocents in N.African nations (Sidan, Eritrea Ethiopia)

DATE: 2021-11-16
AO: General
Q: Trolley
PAX: Traveler, Booking, fist pump
FNGs: None
COUNT: 4
WARMUP: 15X – SSH
20X – Itty bitty arm circles – making them bigger, both ways 10X – Rockette’s
10X – Hillbillies
Downward Dog, Cobra Kai, 10X Merkins
Fellowship lap, enter field over the wall

THE THANG:
Lap
10 Dirkins, 20 Dips
Box jump up stairs – repeat 3X
10 diamond merkins, 15 dips, 20 australian merkins 10 each way Box jump up stairs – repeat 3X

Lap
10 pull ups – everyone else does wall plank
5 pull ups while everyone else does WW1
3 pull ups while everyone does burpees

Lap
Lineup at goal line and partner off
Burpees while partner moves then sprint catch up, switch.
Bear crawl to 20. Catch up. Burpees
Duck walk to 40. “”
Long jump to 60. “”
Bear crawl to 80. “”
Duck walk to endzone. “”
Hold Al Gore till teams done.
Rinse and repeat 3X
On 4th trip substitute body weight squats for burpees.

MARY: Flutter Kick, Freddie Mercury, Toy Soldiers, Box Cutters, American hammer.

COT:
2 Timothy 1:7 – “For God did not give us a spirit of fear but of power, and love, and self-control.” I have a friend going through some anxiety right now. This verse came to mind. We all are, understandably, fearful at moments (cautious about things that can harm) nevertheless we should be mindful that a spirit of fear is less than what God wants for us and may rob us of life. This verse teaches us that the Spirit of God, within us, is one of power, love, and self-control. The King James version says, God has not given us a spirit of timidity, therefore be encouraged to embrace a spirit of power, love, and self-control. End in prayer.

DATE: 2021-11-16
AO: Delphi
Q: I-Beam
PAX: Pop Fly, Nano, Dunder, K-Pop, Rambler, Joint Chief, Sheldon, Hoolihan, Obadiah FNGs: None
COUNT: 10
WARMUP: A light jogging tour of the library parking lot with stops for SSHs, Willie Mays Hayes, Cherry Pickers, Michael Phelps, and Downward Dog/Calf Stretches THE THANG: (Borrowed from F3 Greenwood)
AMRAP:
50 Step-Ups (counting easy way)
10 calf raises
Run to the turf field
16 merkins
Run back to the bleachers
10 leg raises
MARY: Burpees, flutter kicks, LBCs, Glees, and Freddie Mercurys
ANNOUNCEMENTS: Turkey Trot on Thanksgiving, Chad 1000x after Olympus on Saturday, 2ndF at Dogwood Tavern on 11/17 COT: Life is full of roadblocks; you have to keep pushing through

DATE: 2021-11-16
AO: Freestate
Q: Horshack
PAX: Butter, Deagle, Winston, CashOnly, ShowMe
FNGs: Lefty
COUNT: 7
WARMUP:
• SSH x 25 IC
• Imperial Walkers x 15 IC
• Carolina Dry Docks x 15 IC
• El Capitan x 15 Each Way OYO
• 2 laps w/ Karaoke
• Mountain Climbers x 15 IC
• Michael Phelps x 15 IC
• Willie Mays Hays x 15 IC
• Cherry Pickers x 15 IC

THE THANG:
• Grab a Coupon
• Four Tabata: 8 Sets 20 seconds on 10 seconds off (OYO)
o Coupon Curl and Press
o 2 pulse coupon squats
o Coupon Alternating Deep Merkins
o Alternating Coupon Lunges
* One recovery lap between each exercise series

MARY:
• X Factors x 10 IC
• LBCs x 20 IC
• Leg Lift Rosalitas x 15 IC
• Plank-o-rama 10-10-10-10-10 IC
• Pickle Pumpers x 10 IC
• Flutters x 20 IC

ANNOUNCEMENTS:
• 1st F: Thanksgiving – will have a workout
• 2ndf events
o Wed Nov 17 Dogwood Tavern
o Thurs Nov 18 Thirsty 3rd Thursday at the Irish Inn at Glen Echo • 3rd F Events
o Saturday Dec 4th – Adopt a Road Clean Up with the 2.0s

COT:
• In honor of the QAnon Shaman’s sentencing tomorrow, Q-Source is back! • Q Point 2.2: Topic is Influence
o Defined as Igniting A Desire For Movement toward Advantage
o As any father knows, a lasting movement toward advantage must be voluntary, using persuasion rather than compulsion.
o The greatest form of influence is in our personal examples – through our words and our deeds
o Not just what we say, but how we say them, not just what we do, but how we do them
o A shift away from the status quo usually happens by convincing someone to try something they already know they want to do.
o Techniques of Influence vary greatly person to person, influencer by influencer, but there four common characteristics that make people influential:
1. Guided by their own sense of purpose and often push back against organizational status quo
2. Clear about their beliefs and the why behind their beliefs – able to speak from the heart with conviction
3. Their deeds were unselfish in that they are focused on the group’s betterment and advantage, enlightened self-interest, willingly deny themselves or subordinate their own will to the group.
4. Approached problem solving with a focus on solving those problems that cause group disadvantage and preparing for conditions and circumstances that could derail the group.

DATE: 2021-11-13
AO: Aerie
Q: Rocketman
PAX: Renaissance, Hightower, Jag, Infinity, Chile, Chasqui
FNGs: Kuch (FNG)
COUNT: 8
Warmup/CoP

Michael Phelps x14, IC
Side Straddle Hop x 14, IC
Merkins x14, downs
Imperial Walkers x14, IC

The Thang

Murder bunny across the football field 20 yards at a time, doing different exercises at each stop.

– Jump Overs x20
– Derkins x20
– Goblet Squats x20
– Big Boy Situps x20
– Curls x20

Then say hello to BDE burpees! Do 10 of them.

Now back across the field:

– shoulder taps x10
– Cobra kai
– CDDs x10
– mountain climbers x10
– squats x10

Then Hightower games! Ultimate frisbee but with a ball… Every time the ball hit the ground, everyone did a burpee and the ball changed teams.

### 6 MoM

50 flutter kicks, IC

#### Words of Wisdom

It’s been a year since YHC started working out with F3. Thank you. I deeply appreciate the investment that has been made into me and I look forward to being able to reflect some of that investment here in Gainesville.