Category: Uncategorized

AO: The Patriot

QIC: CableGuy
The PAX: Rooster, Joint Chiefs, YNAB, Slider, Nano, Lansbury, Zeus, Hightower, Citrus, Nano, Toolbox, Swish, Switch, Yardsale, Glee
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker, Down Dog, Cobra Kai
The Thang: Pax ran a fellowship lap then circled up at mid field for two rings of fire, each separated by a 400M fellowship lap. One pax bear crawled around the circle while the others alternated an exercise. Round is complete when each Pax has crawled:
Merkins (OMC) (modified to Overhead Clap OMC) / Body Weight Squats (OMC)
<400M lap>
Alternating Shoulder Tap (IC) / Jump Squats (OMC)
<400M lap>

Pivot to Dogeball – courtesy of @Citrus. Named for cryptocurrency Dogecoin – where nothing is certain and nothing is guaranteed. Everybody lines up with a partner for a traveling exercise to the opposite goal line. Pairs get two attempts at a throw-and-catch to cover some of that distance. If the pass is not completed, it’s five burpees from the spot of the pass and resume from that spot. Hold Al Gore when you reach the opposite end zone. Traveling exercises were Bear Crawl and Lunge Walk. On the way back: face off 10 yards apart and toss ’em. Every time the ball hits the ground it’s a Burpee.

Mary: LBC, Flutter Kick, Freddie Mercury
COT: Won’t always succeed, but if you quit you never will. Thanks for being out here and motivating me and showing no quit whatsoever. I’ve missed you Olympus PAX!

DATE: 2021-06-07
AO: Horizon-Ao
Q: Brown Bag
PAX: sticks, Kodiak, Mayberry
FNGs: Attaché
COUNT: 5
WARMUP: SSH; Don Quixote; Cherry Picker; Willy Mays Hayes; LBAC; Downdog/Cobra; Mosey

THE THANG: (1) Sprint from midfield line to end line and back 8x EMOM; (2) Mosey to Discovery entrance and do 5 stations with timer doing bearcrawl/run and karaoke/run while the remaining PAX did dips, derkins, step-ups and Aussie pull-ups, which we cycled through three times each; (3) Mosey back to field and do ascending and descending burpee/lateral hop in 1/4 ratio going up to 5 and back down MARY: Superman x10; LBC x47
ANNOUNCEMENTS: N/A
COT: PAX did one minute of breathing/listening to Brood X. Message was to encourage PAX to look back from time-to-time and see what’s working and make adjustments and not to be afraid to put into practice things you see others doing. YHC also noted on his birthday that most of his best weekdays start with an F3 workout.

DATE: 2021-06-07
AO: Farm
Q: Infinity
PAX: Chile, 2 percent, Sparky, Rocky, Matthew – Running Man
FNGs: None
COUNT: 6
WarmUp: Air Squats, Michael Phelps, Don Quixotes, Beet Pickers, and SSHs

The Thang:
Short mosey
Jacob’s Ladder: 6-1, 5-2, 4-3, 3-4, 2-5, 1-6 Air Squats at the bottom, Burpees at the top of the hill, running down and back up each set

Short mosey
10 Merkins IC

Short mosey
5-10s: 5 rounds of
5 Jump Squats
10 sec Al Gore (squat hold)

Short mosey
Dora: Split into two teams, one performs exercises while the other runs 150m, and then swaps places with the other team. Cumulative reps of the following shared between the two teams: 100 Merkins
100 Bonnie Blairs
200 Flutter Kicks, single count
100 Star Jumps

Mary: Reverse Plank, Sweat angels, Swimmers IC, Superman Holds, American Hammers, Nolan Ryans, and Elbow Plank.

COT:
It has been about one year since COVID-19 social distancing restrictions set it. As you remember, it was a time of change and uncertainty. F3 workout groups halted nation-wide for over two months. I had been attending #atlantis with @Deflator as the site-Q. @Grease Monkey EH’d me into coming to my first F3 workout at #atlantis, and then again in July after F3 workouts resumed with social distancing restrictions. Honestly, F3 is not something that comes naturally. Props to all you are self-motivated to come out and join us. More often, those men most in need of us will need to be invited and encouraged to participate in our workouts. Do not feel guilty—EH someone, and they will thank you afterward.

DATE: 2021-06-03
AO: Highlands
Q: Jag
PAX: Toolbox, Trolley, Katniss
FNGs: None
COUNT: 4
WARMUP: Seal Claps, Air Press, Michael Phelps, IBAC, Imperial Walkers, Squats, Merkins, Down Dog, Kobra Kai, and SSH.
THE THANG: A tour of The Highlands park punctuated by various chest, abs and legs exercises. The Highlands’ highlight was a Crawl Bear up a flight of steps. MARY: Burpees and a Seated Position.
ANNOUNCEMENTS: #3rdF opportunities at Calvary United Methodist and during July 4 Autism Speaks event. COT: A closing prayer.

DATE: 2021-06-05
AO: Charlestown-Ao
Q: Banjo (WV)
PAX: Inglewood, Rigger, Bobcat
FNGs: D’artagnan WV, Agnarr, Sweetness
COUNT: 7
WARMUP: SSH 20, Hairy Rockettes 10, imperial Walkers, hillbilly Walkers, cherry pickers, downward dawg
THE THANG: Classic four corners ladder up to 10 and back down. plank jacks, technical stand-up, iron mikes, Burpees MARY: included with thang
ANNOUNCEMENTS: lots of vacations next Sat, 12 June. Need reinforcements and a Q to cover. expect 4 pax.
COT: continuing to think about memorial day, remembering the Blackbeard Challenge and how God’s providence is in even seemingly inconsequential actions.