Category: Uncategorized

DATE: 2022-07-19
AO: Atlantis
Q: Deflator
PAX: Bratwurst
FNGs: None
COUNT: 2
DISCLAIMER

WARM-O-RAMA

Worlds Greatest Stretch
Helo
SS Hops
Merkin 1.5
Basic Burpee
Plank Roll

Warmup Mosey

Beatdown 21. Transit to the big placards on the boardwalk and back up to 21 times with the following exercises, and at the end of each perform an increasing (by 1) number of Merkins.

Sprint, Bear crawl, Backwards run, Long jump, Bear crawl burpee, Forward lunge, Walking imperial walker, Side lunge to right, Skip jump, Gorilla crawl, Side straddle hopper, Crawl bear, Side lunge to left, Zig Zag Paint, Side bear crawl, 5x5s (5 squats 5 paces), High knees, Overhead claps, Panther crawL, Lunge Twist,

MARY
DOLPHIN HOPS
ROPE CLIMBERS
ALERNATING PLANK UPS AND DOWNS

COT – Great to have Bratwusrt back!

DATE: 2022-07-23
AO: Olympus
Q: Bone
PAX: I-Beam, Ice Tea, Big Short, Pop Fly, Lucius, Patchouli, Yard Sale FNGs: None
COUNT: 8
WARMUP: Beer
THE THANG: Cornhole + Beer
MARY: Beer
ANNOUNCEMENTS: Cornhole
COT: Beer

DATE: 2022-07-23
AO: Olympus
Q: Zeus
PAX: Rollingstone, Yard Sale, Hightower, Jag, Pop Fly, Popeyes, Toolbox, Zeus, CableGuy, Peanuts FNGs: DR PAX Cardiac
COUNT: 11
WARMUP:
Fellowship jog, stop for stretching & warmups.

THE THANG:
Fellowship Ricky Bobby through Signal Hill, with intervals at Stop signs. SSH, Air squats, Derkins, calf raises, Michael Phelps.

Destination HT house for Karaoke or Dunk
PAX should my next lyrics or get pushed off diving board. Zeus brought mix of songs:

1. Billie Jean – Michael Jackson
2. Let’s Dance’ – David Bowie
3. I Love Rock n’ Roll – Joan Jett and the

4. Queen – Another one bites the dust
5. Sweet Home Alabama’ – Lynyrd Skynyrd
6. Uptown Girl’ – Billy Joel
7. Hey Ya’ – Outkast
8. In Da Club’ – 50 Cent
9. Achy Breaky Heart’ – Billy Ray Cyrus
10. These Boots are Made for Walking’ – Nancy Sinatra
11. I Will Survive – Gloria Gaynor
12. Rapper’s Delight – Sugar Hill Gang
13. Jolene – Dolly Parton
14. Satisfaction – Rolling Stones
15. Don’t Stop Believing – Journey

MARY:
Zeus ran several rounds of Mary.

ANNOUNCEMENTS:
Cornhole today at Popfly’s house at 11am
Sept 11 Stair Climb
Dad’s Camp

COT:

Make sure you check in on your strong friends. Their the ones that are taking on the most. A lot of times giving you their ear when often times they need to be heard.

DATE: 2022-07-23
AO: Sandlot
Q: Traveler
PAX: Moneyball, Legacy
FNGs: DR PAX Mole (Toledo), Shank
COUNT: 5
WARMUP: SSH, Michael Phelps, Willy Mays Hays.
THE THANG:
Ricky Bobby Mosey through the neighborhood until abruptly stopping at a townhouse that happened to be the abode. Picked up 4 coupons that were conveniently stored on the porch and moseyed back to the Sandlot for some circuits.

2 rounds of each circuit, with a mosey separating each circuit to give the PAX a breather. Each circuit had 4 stations and 1 timer who ran an out and back.

Circuit 1 – Timer: Run 40 yards out and back
KB Swings, Overhead Press, Calf Raises, Curls.

Circuit 2 – Timer: Backpedal 30 yards out and back
Goblet squats, Skull crushers, Man-makers, Flutter Kicks.

Circuit 3 – Timer: Lateral shuffle with coupon 20 yards out and back Derkins, plank, crossover merkins, American hammers.

Moseyed back to YHC’s house to return the coupons. Mosey back to the start.

MARY: Ring of Fire merkins 4-4-3-2-1. Each PAX picked an ab exercise.

ANNOUNCEMENTS: S/O to Mole for visiting from Toledo to visit his daughter.

COT: YHC listened to a podcast with pop start Mike Posner who did some soul-searching and sought to re-invent himself, starting with a Walk Across America. How did he start such a monumental feat? By talking one step. When we have a big daunting goal – finding a new job, losing 20lbs, or becoming a saint – it starts today by just talking the first step.

DATE: 2022-07-23
AO: Freestate
Q: ShowMe
PAX: Butter, Horshack, Wildcat
FNGs: Novacaine
COUNT: 5
WARMUP:
Side straddle hops x 25 IC
Swing Billies x 15 IC
Windmills x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Carolina Dry Docks x 15 IC
Arm Circles 10 each way IC
Cherry Pickers x 15 IC

THE THANG:

Mosey to Tennis Court:
Count off into teams. 2 tenniside relays. One Pax holds plank while the other runs. When planking Pax yells down, other teams planking Pax drops to merkin and runner drops for burpee.

Mosey to playground # 1:
Supervisor – incline merkins x 200, dips x 200, squats x 200

Mosey to the field:
Wheelbarrrow, bear crawl, sprint relays across the field. Modify wheelbarrows with one Pax in plank perpendicular to field and other Pax with feet on planking pax’s back. Move together in wheelbarrow.

Mosey to playground #2;
Supervisor – decline merkins x 200, step-ups x 200 and air pushes x 300

Mosey to the sledding hill:
Jacob’s Ladder – 8 burpees at the top of the hill, 7 at the bottom, repeat down to 1 burpee

MARY:
Outlaws x 10 Each way IC
X Factors x 15 IC
Freddie Mercuries x 15 IC
Flutters x 10 short, 10 long, 10 short IC

ANNOUNCEMENTS:
– Explanation of Nolan Ryan exercise from Thursday. – Q’s expression of disappointment in decline of What’sApp Banter during the summer causing Q to miss thirsty F3rd Thursday. Pick it up jokers.

COT:
Do Hard Things. Review of a book by Steve Magness on how to develop mental toughness and silence the noise in your brain telling you to stop when you are doing something that’s hard. Mental toughness is something that can be learned and a muscle that can be trained. That toughness is about acceptance that we are going to struggle, and often that we are going to fail, but that’s ok and we can keep going anyway. Three takeaways:
1. Take failure off the table. Accept that we might fail, and don’t let the prospect of failure stop us from showing up or from trying to push beyond where our brain tells us our limits are.
2. Talk to yourself outloud. Call yourself by name. This creates psychological distance and tricks our brains into thinking that we are receiving external inputs. In that way, you can break the negative thought cycle inside your brain and give yourself friend advice to keep going and keep pushing.
3. Create a nurturing environment. Don’t waste energy battling toxic people or toxic situations. Find environments like F3 that are supportive (mostly), so you have a platform to push past your limits and people behind you to catch you if you fall.