Category: Uncategorized

1-20-2020

0515- Crew- @Microchip, @Briskett, @Gigiwatt, @Bobcat, @Bolt in the flurries making it happen= 100 burpees

0530-workout stop

AO: Valhalla- (LVHS-Vikings)

QIC: Bobcat

The PAX: 9 strong- @MicroChip, @Brisket, @Bolt, @Bobcat, @Dial-tone, @Gigawatt, @Boone, @HOFF, @Mutumbo

Mosey Recovery Tour

Warm-Up: SSH, Side Cherry Pickers, Side Stretch, Arm Circles, Butterfly, straight leg, Hand-walk calf stretch, 3-Point Stretch/one knee, Glute-Stretch

Concentrated on light training and stretch recovery.

Thang 1- Parking Lot Adoption (3 sets-rinse and repeat)

• Bear-Crawl-perimeter-5x
• Perimeter squares-5x, 10x (front, side, backwards)
• Crab-walk perimeter-5x (probably 3 😊)
• Side Shuffles- 20X
• Line hops

Thang 2- Mosey Tour-around high school

(2 laps-6 PT station)

• Squats Open/Up (great back stretch)= 30 reps

• Balboas (toe taps)- 1 minute continuous

• Plank-1 minute continuous
• Mountain Climbers-1 minute continuous
• Al Gore-1 minute continuous
• Plank-1 minute continuous
• Hand-walk calf stretch

Wrap up Stretch

• Alternating supermans
• Bent leg extension (hips)

COT- “The Bridgebuilder” by Will Allen Dromgoole https://www.poetryfoundation.org/poems/52702/the-bridge-builder

The Bridgebuilder is an excellent example of paving a path for younger generations. Be the example for your families and community. Take the time to teach the youth, coach, mentor. Once again-hard work and values should be instilled. There is shortage of selfless leadership.

AO: #FreeStateQIC: @Horshack
PAX: 4 – @Deagle, @BlackDiamond, @Horshack, @CashOnly

Warm Up:
– SSH x 25 IC
– Squats x 15 IC
– Imperial Walkers x 15 IC
– Willie Mays Hayes – x 5 each leg (deep stretch), then x 10 alternating legs IC
– Arm Circles x 10 IC (small, then wide, forward, then backward)
– Michael Phelps x 15
– Cherry Pickers x 15 IC
– Windmills x 15 IC

The Thang:
– Mosey jog to Shops at Sumner
– Four sets of Burpees (5×4, 4×4, 3×4, 2×4, and 1×4) for a total of 60 Burpees
– Mosey jog back to AO

Mary:
– Outlaws x 10 IC each direction
– Reverse Crunches x 20 IC
– LBCs x
– Plank-o-Rama 10 Center, 10 right hand up, 10 Center, 10 left hand up, 10 Center
– Rosalitas x 20 IC
– Protractor x 60 seconds
– Flutter x 20 IC

COT: @Horshack shared the 4th Foundation in Dredd’s book Q Force about the Leadership Development Process (LDP). First, great leaders develop new leaders. The process has four steps: 1). Schooling with instruction. 2). Apprenticeship where leadership habits are transferred 3). Opportunity when one’s position within a group allows them to put leadership into practice , and 4) Failure by “courting minor disasters in order to learn”. F3 believes in a decentralized execution of the LDP in service of a centralized purpose to invigorate male community leadership.

AO: The Farm

QIC: Infinity

The PAX: Chile, Running Man, and Rocketman.

WarmUp: Air Squats, LBACs, Don Quixotes, Cherry Pickers, Michael Phelps, Merkins, and short mosey.

The Thang: True Tabata 1.0 (20 seconds on and 10 seconds off, 8 times through)

Tabata Squat Thrusts

⅛ mile mosey

Tabata Little Bitty Arm Circles

⅛ mile mosey

Tabata Mountain Climbers

20 Big Boi Sit-Ups

Tabata Shoulder Taps

⅛ mile mosey

Tabata Air Squats

20 Flutter Kicks IC

5-10 Jack Webbs

Mary: Only had time for one exercise: Supermans

Announcements: You should all have received a copy of the F3 The Capital newsletter (LMK if you did not, as it means we don’t have your email address). Exciting events are coming this year!

CoT: Yesterday was MLK Jr. Day—a day to serve and build up our communities. In that spirit, YHC shared these quotes by MLK, Jr:

“An individual has not started living until he can rise above the narrow confines of his individualistic concerns to the broader concerns of all humanity.”

“All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excellence.”

Running Man closed us with prayer.

AO: Patriot

QIC: Citrus

THE PAX: Cable Guy, Flipper, Lazlo, Maguire, Undertow, and Citrus.

THE WARMUP: 1 burpee, SSH, 2 burpees, Imperial walkers, 3 burpees, Cherry pickers, WMH, 4 burpees, scapular pushups, Michael Phelps (10 burpees total)

THE THANG:
The fourth “F” stands for “flexibility”. The high school football team had practice on most of the field, so we had to adapt on the fly.

PART 1: Roxanne by The Police – 1 burpee every time you hear Roxanne (27 burpees total)

PART 2: 5 stations with multiple exercise options at each, setup across the length of the goal line (including Coupon Swings, Atlas Press, Lunges, Planks, calf raises, mountain climbers, shoulder taps). The timer was station 0, consisting of 15 burpees for round 1, then 10 burpees rounds 2 and 3. The PAX farthest from the burpee station rifle carries their coupon (about 50 yards) to become the next timer (35 burpees total)

PART 3: 7s Pyramid of LBCs and Lunges with 30 yard run, with 2x burpees every time you hit the midway point in the run (12 times = 24 burpees)

BONUS PART 4: Lazlo pointed out that we were at 96 burpees, so post-photo we fell down and got up again 4 more times to hit 100 burpees on the nose. (4 burpees total)

MARY: Toy soldiers and Freddie Mercuries

COT: It’s MLK day. YHC encouraged everyone to spend some time today reflecting on why this day is important to so many people, especially after the events of 2020.

(not pictured – the extra 4 burpees performed by all PAX after this photo was taken)

AO: The Hornet’s Nest (Field Trip AO)

QIC: MicroChip

The PAX: Refueler, Bolt, Brisket, Dial-tone, Nolan, Mutumbo, Hoff, Shute

WU: Random warmup activities followed by a cross AO mosey to the hills! Primary hills were an ice sheet so we pulled an "OMAHA" to the bigger hills!

Thang 1: Deconstructed Burpees w/ incrementing count from 63-68:

• 63 Jump Squats
• RUN THE HILL
• 64 Merkins
• RUN THE HILL
• 65 Plank Jacks
• RUN THE HILL
• 66 Prisoner Squats
• RUN THE HILL
• 67 Superman’s
• RUN THE HILL
• 68 PLANK
• Finale: BURPEE UP THE HILL W/ LONG JUMP TILL TOP

Thang 2: The Hill

(Give 35-pound slam ball to HIM who finishes first for the next round)

• 3 Left side hill shuffles
• 3 Bernie Sanders
• 3 Right side hill shuffles
• 3 Bear Crawls

Music on Random played "Moby, Flowers" PAX Burpee through song and hold squat when not… 30 additional Burpees

Mary:

• 15 LBCs
• 20 Heel Tappers IC
• 20 Flutter Kicks IC
• 10 American hammers IC
• 10 Box Cutters IC
• 10 Chuck Norris Merkins

COT: The incrementing reps represent 1963-1968, major years of activism work!!! MLK Day Overview:

King was the chief spokesperson for nonviolent activism in the Civil Rights Movement, which successfully protested racial discrimination in federal and state law. The campaign for a federal holiday in King’s honor began soon after his assassination in 1968. President Ronald Reagan signed the holiday into law in 1983, and it was first observed three years later. At first, some states resisted observing the holiday as such, giving it alternative names or combining it with other holidays. It was officially observed in all 50 states for the first time in 2000.

How F3 falls into the mix: Pulled some quotes from brothers down in Greensboro presser. FELLOWSHIP!

F3 Greensboro men’s fitness group focused on more than just working out, having hard conversations about racial equality.

When the racial unrest happened this summer, this group of men from all different backgrounds saw an opportunity.

“We believe that started with conversations,” Phillips said. “We’re blessed in F3 Greensboro to look a lot like the community we represent. And we wanted to continue that momentum. So, we started with uncomfortable conversations, earnest and honest.”

“We sit down, and first we listen. Then we educate, understand, and support,” Ambler said. “It’s been life-changing just in a matter of months.”

Observations: Shout out to Shute for modifying where needed but doing the work with 35 lbs and a ruck pack on. Also, another shout out to Bolt for stretching it out and making it happen today after yesterday’s ruck around Burke Lake. Way to get after it HIMs!