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5 Strong at #FreeState for a Mardi Gras Day Massacre on the Escalator without any beads or doubloons to show for our efforts.

AO: #FreeState
QIC: @Horshack
PAX: 5 – @Deagle, @CashOnly, @Horshack, @Deagle, @Winston

Warm Up-

· Side Straddle Hops-25 IC

· Chinooks-10 IC Each Way / Little & Wide

· Michael Phelps-15 IC

· Cherry Pickers-15 IC

· 3 Laps around blacktop-

· Alarm Clocks-10 IC

· Harry Rockettes-15 IC each side

· Willie Mays Hayes-15 each direction IC

· Windmills-15 IC

The Thang – grab a coupon!- Escalator (idea credit / blame to @Maj. Payne) with a lap after each-

· Burpees-5 IC

· Burpees-5 IC + Merkins-10 IC

· Burpees-5 IC + Merkins-10 IC + Coupon Curl-15 IC

· Burpees-5 IC + Merkins-10 IC + Coupon Curl-15 IC + Overhead Press-20 IC

· Burpees-5 IC + Merkins-10 IC + Coupon Curl-15 IC + Overhead Press-20 IC + Chest Press-25 IC

Double Count Cadence Final Set – Ouch!!!

· Burpees-5 IC + Merkins-10 (20) IC + Coupon Curl-15 (30) IC + Overhead Press-20 (40) IC + Chest Press-25 (50) IC + Mountain Climbers-30 (60) IC

Mary-

· Reverse Crunch-20 IC

· Windshield Wipers-15 IC

· Side Crunches-10 IC Each Side

· E2K-15 IC

· Leg Lifts-15 IC

COT:

· YHC shared thoughts about Mardi Gras & the Spirit of Reciprocity

· King Cake – whoever gets the plastic toy baby in their slice buys the next King Cake

· Community Gumbo – everyone brings a variety of foods and spices to be included in the gumbo

· Bead Culture during parades – exchanging beads in a spirit of abundance

· And stories about the Endymion parades that completed their routes at the Superdome in the mid-late 1990s staring Chuck Norris, David Schwimmer, KC & The Sunshine Band, and Kool & the Gang with lots of adult beverages and crawfish.

AO: The General

QIC: citrus

PAX: buggy, citrus, maj. payne, traveler, trolley

WARMUP: SSH, Hillbillies, Cherry pickers, WMH, Rockettes (in sync, natch)

THE THANG
3 stations, each with an assortments of cones labeled with exercises to complete, capped off with cone labeled with a traveling exercise. Each station was an 11 minute AMRAP, and each exercise was 20 reps unless otherwise specified.

Station 1
Calf raises
Burpees (10 reps)
Plank (30s)
Squats
Crab walk 30 yards

Station 2
Air presses
Monkey humpers (IC)
Mountain climbers (IC)
Merkins
Crawl bear 30 yards

Station 3
Toe Touch SSH (IC)
Shoulder taps (IC)
Lunges
Dry docks
Broad jump 30 yards

MARY: LBCs (x101)

COT: It’s Black History Month. We’re not nearly where we need to be as a society, and growth starts with learning. Dedicate 10, 25, or 45 minutes per day (or whatever you can spare) for the rest of the month to continue to learn about racial injustice. Here’s a resource that lays out a reading/learning plan based on how much time you can devote.

AO: Horizon

QIC: Mayberry

The PAX: 3Mile, Mayberry, Sunshine, Einstein, Magoo, Attaché, Disco, Bone, Graffiti.

WarmUp: SSHs, IBACs, CPs, WMHs, DDs, CKs

The Thang: The PAX teamed up to perform a series of Dora-esque exercises to eight classic songs from over the years while their partners made their way to the end of the field and back by either running, running backwards, doing karaoke, or skip jumping. Here’s the playlist:

Chumbawumba, “Tubthumping”: burpies

The Proclaimers, “500 Miles”: lunges

Outkast (Big Boi feat. Sleepy Brown), “The Way You Move”: big boi situps

Salt n’ Peppa, “Push It”: merkins of all types

The Monkees, “Hey Hey We’re the Monkees”: monkey humpers

DNCE, “Cake by the Ocean”: coupon curls

House of Pain, “Jump Around”: jump squats

Panic! At the Disco, “High Hopes”: coupon presses

Mary by Mayberry: We started out with a “Song of Fire,” wherein the PAX held the plank position and did shoulder taps throughout “Song 2” by Blur, pausing to leap into the air with every “Woo-Hoo!”; LBCs and flutter kicks to take us home.

COT: The songs we exercised to today were all essentially “One-Hit Wonders,” or songs that wormed their way into our ears for a month or two only to disappear into obscurity as we moved on to other things. Don’t let F3 be a One-Hit Wonder in your life, just a passing fad or phase you try out for a spell. Make goals and stick with them; make F3 a permanent part of your weekly routine.

Brandon D. Almond
Counsel
troutman pepper
Direct: 202.274.2864 | Mobile: 540.460.8324 | Internal: 12-2864
brandon.almond

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AO: The Patriot

QIC: Lucius

The PAX: Cable Guy; Fish Fry; Flipper; Lazlo; Maguire; Maj. Payne; Slap Shot; Spokes; Undertow; Wedding Singer

The Warm-Up: SSH; Don Quixotes; LBAC; Moroccan Night Clubs; Downward Dog; Cobra

The Thang:

Presidential Trivia– PAX attempted to name all 46 men who have served as president since the founding of our Country. Plank while waiting; Merkin on each name. Fish Fry impressed all PAX with his presidential knowledge, helping the PAX do about 40 Merkins. Take that, Millard Fillmore.

Washington Crossing the Delaware – PAX lunge-stepped 10 yards, then performed a surprising burpee attack (5x); shuffle back to end-line. Repeat for 20-, 30-, add 40-yard distances.

“Associate yourself with men of good quality, if you esteem your own reputation; for ‘tis better to be alone than in bad company.” G. Washington.

Jefferson’s Pursuit of Happiness – Celebrating Thomas Jefferson’s love of the agrarian lifestyle and his encouragement of the pursuit of happiness, the PAX paired up with one performing a 40-yard farmers carry while the other did jump squats (for joy). Flip Flop to pursue more happiness.

“We hold these truths to be self-evident: that all men are created equal; that they are endowed by their Creator with certain unalienable rights; that among these are life, liberty, and the pursuit of happiness.” T. Jefferson (Declaration of Independence)

Lincoln Rail Splitters – 15 x wood choppers (each side); embrace all in an Al Gore to Recover; 15 x wood choppers (each side); embrace all in an Al Gore to recover.

“With malice toward none, with charity for all, with fimness in the tight as God gives us to see the right, let us strive to finish the work we are in, to bind up the nation’s wounds, to care for whim who have borne the battle and for his widow and his orphan, to do all which may achieve and cherish a just and lasting peace among ourselves and with all nations.” A. Lincoln (Second Inaugural Address)

Teddy Bear-i-Cides: Bear Crawl 10 yards; 1x Burpee; Crawl Bear or Bear Crawl 10 yards; Perform rest exercise and pick up the six; Repeat for 20-, 30-, and 40-yard distances. Rest exercises included: BWS, Overhead Clap; Seal Claps; and BWS.

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds …” T. Roosevelt

The Mary: 46x LBCs; 20x Flutter Kicks (IC); 20x Toy Soldiers; 20x Heels to Heaven.

The COT:
Today, the PAX worked their way around Mount Rushmore, doing exercises related to George Washington; Thomas Jefferson; Abraham Lincoln; and Teddy Roosevelt. We can learn different things from each. Washington focused on self-sufficiency and self-improvement. Jefferson on academic pursuits and religious tolerance. Lincoln on perseverance despite long odds and overwhelming setbacks. And Roosevelt on trying new things. As you celebrate President’s day today, consider how to take a little from each to build your own monument.

AO: LoCo Wolverine

QIC: Rikers (YHC)

The PAX: Bolt, Shute, Brisket, Refueler, Bobcat, Gigawatt, Mittens, Hoff, Nolan

WarmUp: QIC (YHC) location unknown due to alarm clock failure and PAX of HIMs stepped up with an audible of what looked like coupon purgatory on arrival- talks or Murder Bunnies and other “warm up”

The Thang: MOSEY to MVES for straight bar paradise: 3×10 Pull-ups superset with Carolina Dry docks; MOSEY to WGHS 3×20 Sumo squats superset with Apollo Ohno; MOSEY to the stadium Mount Rushmore of Merkins up and down; find your coupon 3×10 Coupon squat to press superset with Coupon assisted American Hammer (beginning of Mary)

Mary: 3 supersets Reverse crunch x15 and Aquamans/ Swimmers x20, 2 sets Coupon assisted Pickle pointers x 15 as time expired

COT: The Gospel in a micro verse John 3:16
“For God so loved the world, that he gave his only Son, that whoever believes in him should not perish but have eternal life.”
‭‭John‬ ‭3:16‬ ‭ESV‬‬
YHC heard this message yesterday in pretext and context. Simply God LOVED he GAVE his ONE Son(Greek ‘part of Himself’) for ALL (No Nicodemus not just for the people of Israel- pretext) not to condemn but for LIFE (context)
We are not sent to this world to judge but to LOVE as Christ first LOVED us ALL. Challenge/ Call to action: love first and be His hands, feet, eyes, and ears to be salt and light into this world