Category: Uncategorized

DATE: 2021-05-24
AO: Patriot
Q: citrus
PAX: CableGuy, Lucius, Wedding Singer
FNGs: None
COUNT: 4
F3 2021-05-24 (Murph Poker)

WARMUP: SSH, Windmills, Cherry Pickers, WMH, IBAC, IW, Hillbillies, Down dog

THE THANG:
PAX mosied around the school to finally wind up next to the basketball courts. YHC broke out a deck of cards, and each proceeded to draw a card and lead in the following exercises, with the number of reps based on the value of card (2-14 reps): ♠ (spades) Hand release “T” merkin (IC)
♣ (clubs) Jumping air squat
♥ (hearts) Aussie pushup
♦ (diamonds) Captain Thor

The 2 jokers gave a break from the monotony for something…worse? Each was a lap around the school. First joker was Ricky Bobby, bear crawl about 40 yards, hop up the steps, and Ricky Bobby to the start. Second joker was a fellowship lap, with step ups to get up the stairs.

Time ran out with about 16 cards left…but this group was undaunted, and was determined to finish the full 104 reps of each exercise. In the end, they were rewarded with the skies opening up for some much needed rain.

MARY: 104 Captain Thors was enough.

ANNOUNCEMENTS: Memorial Day weekend – Boneathon, Murph, Picnic

COT: YHC abandoned his initial COT after seeing 4 HIMs show commitment to following through on the full workout today, even though it meant going 5-10 minutes over. That prompted two thoughts. First, it’s tempting to give up, but it’s important to finish what we start – which is a tough message for frustrated kids to hear. Second, “following through” doesn’t mean “signing up to do it again”. It’s ok to quit things that don’t bring us joy, as long as we’re meeting whatever commitment we made. This is a good message for kids frustrated with a new sport, hobby, class, or whatever. (That said – everyone should post on Wednesday.)

AO: FreeState

QIC: @Horshack

PAX: 10 – @Supreme, @BradyBunch (welcome back!), @Winston, @Deagle, @SalmonRoll, @Nala, @Black Diamond, @BMX, @Greenback

Warm Up-

• SSH-x 25 IC
• Harry Rockettes-x 15 IC
• Chinnoks-x 10 IC
• Cherry Pickers-x 15 IC
• 2 Laps with Karaoke-
• Alarm Clocks-x 5 IC
• Frankensteins-x 15 IC
• Michael Phelps-x 10 IC
• Imperial Walkers-x 15 IC
• Windmills-x 15 IC

The Thang: F3 Poker-

• 2 x 50 meter sprints
• 6 x Run Backwards
• 14 x Chuck Norris Merkins
• 14 x Side Squats
• 100 x Flutters
• 20 x Shoulder Taps
• 17 x Monkey Humper
• 19 x Slow Low Squat
• 18 x Regular Merkins
• 17 meters Bear Crawl x 2
• 14 Carolina Dry Docks

Basketball – 2 Teams

Mary:

• Scissors-x 15 IC
• Windshield Wipers-x 15 IC
• Plank-o-rama-x 15 IC
• Dying Cockroach-x 15 IC
• Leg Lift Rosalitas-x 15 IC

COT: Where are all the Renaissance Men Today?

On this day May 22 1849 at the age of 40, Abe Lincoln’s was issued Patent No. 6,469. He was the only US President to be issued a patent. Lincoln’s patent relates to an invention to buoy and lift boats over shoals and obstructions in a river. Abraham Lincoln conceived the invention when on two occasions the boat on which he traveled got hung up on obstructions. Lincoln’s device was composed of large bellows attached to the sides of a boat that were expandable due to air chambers. Lincoln’s exposure to the patent system, as both an inventor and as a lawyer, engendered deep beliefs in its efficacy. Patent law in the United States has a constitutional foundation which is supported by the country’s founders, and was viewed as an indispensable engine for economic development. It led him to draft and deliver two lectures on the subject when he was president. Lincoln had an attraction to machinelike accessories all his life, which some say was hereditary and handed down to him from his father’s interest in labor-saving equipment. He made speeches on inventions before he became president. He said in 1858, Man is not the only animal who labors; but he is the only one who improves his workmanship.

Aside from Elon Musk and a few others, there do not appear to be very many Renaissance Men today pursuing – let alone excelling at – a variety of endeavors. Discussed the idea of specialization in college, the lack of hands on education in the trades (aka vocational ed), and staying in our career / professional lanes as we age.

AO: Sparta, Friday 5-21-2021
QIC: Zeus
The PAX: Ash, I-Beam, Obadiah, Swish
WarmUp: SSH, Merkins, Downward Dog, Cobra Kai, Arm Circles
The Thang: Three sets of separate circuits. Containing three exercises in each circuit bracket (9 total exercises) 4 rounds. Exercises-1st bracket- Merkins, Squats, LBC’s- 2nd bracket Merkins, Big Boyz, Hot Foot Box jumps(12 each foot),- 3rd bracket step back lunges, Penguins, Plank Jacks
100 minute plank (The Pax didn’t know but I made a mistake and set my timer for 140 seconds the gory two rounds)
Lastly a run to the opposite goal line and back after each complete round
Mary: All Pax concurred with Q that Mary was incorporated in the Beatdown.
COT: I was inspired to Q this Beatdown during a one on one Q led by @Obadiah in December of last year. Thanks guys for going on the journey with me this journey with me.

Sent from Yahoo Mail for iPhone

AO: #freestate

QIC: @Deagle

The PAX: 2 – @Horshack, @Winston

WarmUp:
• SSH x 25 IC 
• Cherry Pickers x 15 IC 
• Imperial Walkers x 15 IC 
• The Hundreds x 20 IC 
• Mosey around the blacktop, sprints on the sides 
• Mountain Climbers x 15 IC 
• El Capitan x 15 IC 
• Merkins x 15 IC 
• Hairy Rockets x15 IC 
• Mosey around the blacktop, run backwards on the sides 
• Baby burpees x 10 OYO 
• Windmills x 15 IC 
• Mosey to the Stairs of Insanity 

The Thang:
3 rounds of the following (60 seconds in each station) 
    – Upper location – plank 
    – Middle LBCs 
    – Down – Merkins 
One round of running around the stairs with Burpees, Dips and Step ups 

Mosey on our way back to the blacktop 

Mary:
• Reverse Crunches x 15 IC
• Dolly x 15 IC
• Travoltas x15 IC
• Dying Cockroach x 15 IC
• Outlaws x 10 each side IC
• Protractor followed by 10 Freddie Mercury IC

AO: The BurgQIC: MaterThe PAX: Mater, SquidWU: SSH x 20 / Harry Rockettes x 10 / Micheal Phelps x 20 / Side Lunges x 10 / Lunge Stretch / Calf StretchThang:

HERO WOD GOODELL (modified for F3 compatibility)5 Rounds for Time
400 meter Run
20 Coupon Thrusters
14 Coupon Swings
38 reps of "X"
Round 1: Merkins
Round 2: Air Squats
Round 3: Coupon Curls
Round 4: Alt Lunges
Round 5: BurpeesMary: ‘Pass the Mic Style’ Toe Touches x 25 / American Hammers x 20 / LBC x 40 / Pickle Pointers (NOT PARTNER ASSISTED) x 20 / American Hammers x 20 / COT: Getting up is at 5:00 am to workout is tough. Thinking you are too busy at work, too busy with your family is the wrong excuse. Sharpen your mind and body and you will be better at work and better for your family!