Category: Uncategorized

DATE: 2022-10-04
AO: Atlantis
Q: Infinity
PAX: Chuck Taylor, Boomer, Hammerhead
FNGs: None
COUNT: 4
WarmUp: SSHs, Don Quixotes, Beet Pickers, Imperial Walkers, Grady Corns, and Mountain Climbers.

The Thang:
21, 18, 15, 12, 9, and 6 reps of the following, with resistance bands: Deadlifts
Merkins
Bent over rows
Squats
Shoulder press
Bicep curls
Thrusters
30sec Balls to Wall rest btw first 2 rounds

Mary: American Hammers and Dolphin Crunches.

CoT:
I have had moments when I wonder if it is really worth it to keep going. At times, it seems that, if I had known it was going to be this way, I wouldn’t have started. If you ever become discouraged like this, you are in good company.

“Could I have foreseen what I have and am likely to experience, no consideration upon earth should have induced me to accept this command.” – George Washington, November 28, 1775

George Washington, a month after he wrote the discouraging quote I shared earlier, also wrote:

“We must bear up against [difficulties] and make the best of mankind as they are, since we cannot have them as we wish.” – George Washington Dec, 1775

“It isn’t as bad as you think it is. It all works out. Don’t worry-I say that to myself every morning. it will all work out. If you do your best, it will all work out. Put your trust in God, and move forward with faith and confidence in the future. ” – Gordon B. Hinckley

So, we all go through discouraging times and situations. Just keep on pressing through it, trusting that it will all work out as long as we do what is right.

DATE: 2022-10-04
AO: Delphi
Q: Pop Fly
PAX: Hightower, Nano, Lightyear, Bluegrass, Zeus, Peanuts, Wham-O, Raider, I-Beam, Ashe FNGs: None
COUNT: 11
WARMUP: SSHs, WMHs, Merkins, Reverse Lunges
THE THANG: 4 Stations + The Timers
In groups of 2, perform various exercises one at a time. you do the rep, your partner does the rep, with timer ran the lap around the front of the school – Rd 1 Stations: decline merkins, wall Ball toss, lunges, Big Boy sit-ups
– Rd 2 Stations: incline Merkins, pass the ball to your partner, three squats, four count flutter kick
– Rd 3 stations: decline merkins, wall Ball toss, lunges, four count flutter kick MARY: 20x sit-ups, 10x flutter kicks
ANNOUNCEMENTS:
a) the Grunt is November 12th.
b) Westside road clean up is Saturday October 29th
c) 2nd annual cornhole tournament is 30 October at bunnyman brewery
COT: the whole point of having your partner do the exercise and then you do the exercise is that sometimes as a leader, you have to learn to wait your turn. sometimes leading from the front is not the right choice to make. sometimes you need to lead from the back and sometimes you need to lead from within the pack

DATE: 2022-10-04
AO: General
Q: citrus
PAX: 2 percent, Hard Knox, Maj. Payne, Lazlo, Fairweather, bogey, Ice Tea FNGs: DR PAX Crack (F3 Wheaton)
COUNT: 9
WARMUP: Jog to parking garage, passing two slamballs on the way. This was only moderately successful. Followed by SSH, IW, Hillbilles, WMH, Don Quixote, and sundry other warmup exercises.

THE THANG:

PART 1:
* Ricky bobby lap around the parking garage keeping the slamballs at the front and the back
* 4 rounds, 4 exercises, 10 reps (Mountain Man Poopers, Tuck Jumps, Monkey Humpers, Toe Touch SSH)
* Ricky Bobby lap around the parking garage, passing the slam balls to the back and sprinting them to the front
* 4 rounds, 4 exercises, 10 reps (Mountain Climbers, Calf Raises, Bonnie Blairs, Merkins)

PART 2: Split into teams of 3 to do parking ramp races
* Round 1: Bear crawl down and back
* Round 2: Crawl bear down and back

MARY: Flutter kicks, Toy soldiers, Dying cockaroach, American soldiers, WWI, Penguin taps, Freddie mercuries, Nolan Ryans, Crunchy frogs

ANNOUNCEMENTS: Try posting to a new AO – you’ll meet new people and expand your perspective. Also, if F3 has been good for you, it’ll probably be good for someone else you know – EH someone for the next workout.

COT: From “Growth Mindset” by Carolyn Dwyer: “Growth mindset describes a way of viewing challenges and setbacks. People who have a growth mindset believe that even if they struggle with certain skills, their abilities aren’t set in stone. They think that with work, their skills can improve over time.” We encounter this ourselves, and, if you have them, with our kids as well. Approach the day with a growth mindset instead of a fixed one, and see what’s possible.

DATE: 2022-10-03
AO: Mor-Ruck-Ing
Q: Rocketman
PAX: Stewie, Tron, Raven, Jetstream
FNGs: None
COUNT: 5
THE THANG: 5.17 miles in the rain at a blistering pace.

COT: Reviewed the Five Core Principles and encouraged one another to practice leadership by signing up for a Q!

DATE: 2022-10-03
AO: Patriot
Q: Lazlo
PAX: 2 percent, Elvis, bogey, Ice Tea, CableGuy, Big Short, Legacy, Bone, Brown Bag, Yardbird, Spokes FNGs: None
COUNT: 12
We did some hard things today. But nothing like the studs doing IPC4 nearby. T-claps to them. For the rest of us, well, when our brother @patchouli needed a Q pick-up, and the QIC had something handy from last week at the General, a redux was born. Fortunately @ice tea, @bogey, @2 percent didn’t complain too much about the do-over. And I mean fortunate because it’s more likely than not that if they did, we would have just made things worse. The premise of the beatdown today is a little stale now. A couple of weeks ago was National One Hit Wonder Day. It’s a thing.
https://nationaltoday.com/one-hit-wonder-day/#:~:text=One%2DHit%20Wonder%20Day%20takes,in%20our%20minds%20and%20hearts

It’s always fun to learn something new about an F3 brother. Today I learned that @cableguy is a walking encyclopedia of 80’s music trivia. I think he knew all the artists except Kung Fu Fighting (Carl Douglas – nobody should know that.) Impressive. There was a mention of an old habit of taping the radio, followed by snarky questions about what a tape is, and what the radio is, as if any of us isn’t an old fart that probably wore Kangaroo shoes so they could keep stuff in that little pocket.

So now the PAX are a little stronger in the body, but a little closer to melting down in front of friends and family because they can’t get these songs out of their head. What doesn’t kill you, and all that.

WARMUP: SSH, Michael Phelps, imperial walkers, cherry pickers, Willie Mayes Hays, down dog all interspersed with a burpee ladder. Then a fellowship lap.

THE THANG:
Part 1: Blind Bear Bingo
PAX lined up across the goal line, closed their eyes, and bear crawled, trying to stop at the 10 yard line. For every yard they were off, 1 burpee. Repeat, but this time bear crawling 20 yards.
Then 30.
Then 40. This took us to the opposite goal line.
This turned out to be a good social activity, because for the most part, PAX ended up next to different PAX than the ones they started with. Bonus.

Next was Blind Lunge Bingo. Super creative there. Same idea, but lunge walking and 1 Bonnie Blair (hard way) per yard of error. We did 10, 20, 30, and 40 yards, taking us back to where we started. Part 2: Time for the One Hit Wonders.

The PAX circled up and did an exercise that reminded the QIC of a one hit wonder, for 2 minutes. We stopped the songs there because it was hard, but mainly because some of the songs are unbearable. They were: 1. Bobby Hurley’s (Jump Around; House of Pain)
2. J. Lo’s (Da Butt; E.U.)
3. Monkey Humpers (Somebody’s Watching Me; Rockwell)
4. Calf raises (Don’t Worry Be Happy; Bobby McFerrin)
5. Nolan Ryans (Kung Fu Fighting; Carl Douglas)
6. V-ups (I Touch Myself; Divinyls)
7. Burpees (I Know What Boys Like; The Waitresses)

MARY: Flutter kicks, toy soldiers

ANNOUNCEMENTS: Some discussion about IPC5. Sounds like it’s on at the Patriot on Friday. But I’m sure @cable guy will have more to come.

COT: The QIC recently saw a video by the Duke women’s basketball coach, Sara Lawson where she talks about handling hard, better. Life is hard. Any sufficiently worthwhile endeavor will be hard. We always think it’s going to get easier. It doesn’t. We just get better at it. If you’re waiting around for life to get easy, it’s always going to seem hard. Work at doing hard, and you can enjoy it. This really resonates to me with what we do at F3. We come out in the morning to put in the work. To encourage each other. To be there and help a brother when things are hard. https://www.youtube.com/watch?v=oDzfZOfNki4