Category: Uncategorized

DATE: 2021-07-06
AO: Delphi
Q: Nano
PAX: Crafty, Hightower, Rambler, Dunder, Joint Chief, slider FNGs: None
COUNT: 7
WARMUP: SSH, Michael Phelps, WMH, Windmills, Dry Docks, Downward Dogs, and Cobra Kai.

THE THANG: The PAX set off towards the field attempting to do merkins and air squats while passing the “batons.” Despite the confusion, many merkins and air squats were done and I guess that’s what matters.

Once the PAX reached the field, we split into two teams for a game of Deconstructed Monopoly. The board was laid out on upside down cones that were randomly dispersed over half the field.

To own a property teams had to bear crawl to the cone and perform the exercise (as a team). At the end, teams that owned all three properties got to impose a penalty exercise to the opposing team. Team 1 had to do 125 Bonnie Blairs, team 2 had to crab walk 200 yds – stiff penalties!

With a little more time on the clock, the PAX lined up along the retaining wall for some wall-sits and a forearm exercise (you have to be there). After the first round the PAX ran a 50 yd sprint out and 50 yd back. Round two ended with a 100 yd out and back with about 5 minutes for Mary.

MARY: LBCs, in-outs, wide-grip merkins, and jump-squats to round it out.

ANNOUNCEMENTS: New AO launch this Saturday at 0500 in Alexandria!

COT: I’m a big fan of trying new things and mixing it up. This workout, however, was a good example of “if it ain’t broke, don’t fix it.” The Monopoly cones were ready to go and the slight modification simplified things leading to a nice full-body workout. This is a lesson I need to learn more myself, that solutions just have to work, they don’t need to be one of a kind.

DATE: 2021-07-06
AO: Loco-Valhalla
Q: Mutombo
PAX: Dial-tone, Shute, Boone
FNGs: None
COUNT: 4
WARMUP: Side shuffles, karaoke, Single leg RDLs, butt kicks, high knees
THE THANG: Rock to reach, Downward dog+upward dog combos, world’s greatest stretch, bent leg wipers, “Letter Fs” (lay on your side and move top arm from left to right), side plank reach thrus
Stretch and push-pull for each of the following: arm across the chest, arm pulled to the side, both arms behind (stretch of the front of the shoulders) Camel Stretch
Monkey Squat stretch
MARY: N/A
ANNOUNCEMENTS:
COT: I found this parable posted last night on FaceBook from someone I grew up with:
“A rattlesnake bit one of my sheep in the face about a week ago. Deadliest snake that lives around here. The sheep’s face swelled up and hurt her terribly.

But the old rattlesnake didn’t know the kind of blood that flows through the sheet. Anti-venom is most often made from sheep’s blood. The sheep swelled for about 2 days but the blood of the lamb destroyed the venom of the serpent.

I was worried but the sheep didn’t care. She kept on eating, kept on drinking and kept on climbing because she knew she was alright.

Often the serpents of this life will reach out and bite us. They inject their poison into us but they cannot overcome the Blood of the Lamb of God that washes away the sin of the world and the sting of death. Don’t worry about the serpent or his bite, just make sure that the Lamb’s Blood is flowing through your veins.” – Author Unknown

DATE: 2021-07-06
AO: General
Q: Lazlo
PAX: Traveler, Toolbox, Trolley, Lucius, Booking, Buggy
FNGs: None
COUNT: 7
The Q wasn’t feeling like a big adventure this morning. So we figured out ways to go back and forth from goal line to goal line.
WARMUP: SSH, imperial walkers, hillbillies, cherry pickers, windmills, Michael Phelps, Moroccan night clubs THE THANG:
1) from one goal line bear crawl 20 yards, 10 merkins, crawl bear back to the 10, 10 squats. Repeato until the PAX reached the other goal line.
2) broad jump centipede. PAX lined up and held plank sideways, and when in the back of the line, broad jumped over the other PAX moving downfield. Planking PAX did a Merkin when another PAX was jumping over. Somehow made it across the field this way. 3) Bleacher run
4) catch me if you can. Backwards spring vs 6 merkins and forward sprint.
5) Started similar to (1) but 20 yd lunge walk, 10 big boy sit ups, then reverse lunge back 10 for 10 flutter kicks IC. Made it about halfway then cut the reverse lunge to finish the full field in time. MARY: toy soldiers, snow devils, American twist
ANNOUNCEMENTS: ruck float is coming, look out for more details
COT: The Q struggled to come up with an interesting message for COT today. Sometimes you just won’t have it. It’s OK. Don’t be too hard on yourself. Cut yourself some slack. But don’t quit. Make an effort and do what you can and come back tomorrow to try again.

DATE: 2021-07-06
AO: Freestate
Q: Horshack
PAX: Deagle
FNGs: BradyBunch, Winston
COUNT: 4
WARMUP:
• SSH x 25 IC
• Imperial Walkers x 15 IC
• Carolina Dry Docks x 10 IC
• Cherry Pickers x 15 IC
• 2 Laps around the blacktop – Karaoke / High Knees
• Arm Circles x 10 small / 10 wide – forward then backward IC • Michael Phelps x 15 IC
• Windmills x 15 IC

THE THANG:
Playground of Pure Joy x 3 Rounds (Bear Crawl Pacer)
• Bear Crawl around Playground of Pain
• Dips / Derkins / Plank
• Box Jumps / Step Ups / Table Step Overs
• Squats / Alternate Lunges / Side Squats

Tennis Courts: 2 Suicides between each round
Mosey to Mary

MARY:
Flutter-x 15 IC
Reverse Crunches-x 15 IC
American Hammer -x 15 IC
Leg Lift Rosalitas -x 15 IC

ANNOUNCEMENTS:
Co-Q for Thursday – Winston & Brady Bunch

COT:
Q-Source 1.12 Meeting (Part 1)
A man’s Purpose (which F3 defines as an advantage sought) is best Accelerated with Faith and in the company of others. There are usually logistical obstacles to meeting together – getting up, getting ready, getting there on time, etc. Meetings also can challenge our happiness in the moment – they often put us in contact with people we might otherwise choose not to be with. Also, what people share during a meeting may not be the messages we want to hear.

In other words, there are lots of reasons not to meet. But leaders persist with meetings because they know that Meetings have a Purpose of their own and that purpose has little to do with their own Happiness and everything to do with the Outcomes for which he is responsible as a Leader.

All men have their ups and downs in their lives. During good times, we often feel like we’re on top of a mountain and want to share our joy. While during bad times and in our deepest valleys, we want nothing more than to be left alone and lick our wounds. Ironically, it’s in those valleys (when Meeting is the last thing we want to do) that those are the instances in which we most need to be meeting with others, so that we can share in the strengths of our Brothers and support one another.

When one man finds himself in a valley experiencing a difficult time and takes the opportunity to support a brother, he usually forgets his own problems momentarily – and in the momentary forgetting of himself, POOF, finds that he has returned to his own mountaintop and poised to lead from a place of authenticity.

This is the power of purpose – supported by our Faith – that is the secret sauce to why F3 is an Effective Organization. The Joy of forgetting oneself in service of others surpasses all understanding. It is the foundation of Hope.

DATE: 2021-07-05
AO: Loco
Q: Mutombo
PAX: MicroChip, Pre
FNGs: 2.0s: Mario, Luigi, Recess, Bedazzle, and SlapShot
COUNT: 8
WARMUP: SSH, Cherry Pickers, Michael Phelps, Arm Circles
THE THANG:
– Lunges, Hip Thrusters, and Jumps to “Ghostbusters”
– Snakeline including SSHs, lunges, side plank, back plank, big boy situps – 4 corners game
– Squats and squat holds to “Flower” by Moby (“bring Sally up..”) MARY:
– Freddy Mercuries
– Supermans
– Australian Snow Angels
– Wall Squats until team counts to 60
ANNOUNCEMENTS:
COT: Read your bible each day. Come up with a routine. The Bible App offers a daily scripture with an opening, listing of the scripture, 2/3 minute commentary, and a closing prayer.