Category: Uncategorized

AO: #FreeStateQIC: @Winston
PAX: 5 – @Magoo, @Deagle, @BlackDiamond, @Horshack, @Winston

Warm Up:
– SSH x 25 IC
– Windmills x 15 IC
– Cherry Pickers x 15 IC
– Hairy Rockettes x 15 IC
– El Capitan x 10 OYO

The Thang:
– 3 Mile Run
– Every two minutes: 10 descending rounds of Merkins and Lunge Steps (10-9-8-7-6-5-4-3-2-1)

Mary (@Magoo MaryQ – rotate around the PAX):
– @Magoo: Airplanes x 10 each foot IC x 2
– @Horshack: See Saws x 5 lean forward, squeeze in, push back IC
– @Deagle: Reverse Protractor (lift torso off ground) x 60 Seconds on Q’s count
– @BlackDiamond: TwistedHammers (one leg straight out front, the opposite knee twisted over straight leg) x 10 IC
– @Winston: Flutter x 20 IC

COT: @Wibston discussed the Story of Amy Purdy (https://amypurdy.com) a snowboarder and who lost her legs to Meningococcal Meningitis. Discussed intentionality and the ability of people to commit themselves to something seemingly impossible and achieve it.

AO: The Farm

QIC: Infinity

The PAX: Chile, Slash, Gekko, Running Man, and Dungeon Master.

WarmUp: Don Quixote, Cherry Pickers, Michael Phelps, Little Bitty Arm Circles w/raised leg, Flap Jacks, IT Band Stretches, and short mosey.

The Thang:

Strategy Game: divide up the PAX into two teams.

Each team will send one person to the middle of the field to select 1 of 10 exercises of various degrees of difficulty “out of a hat” and will decide for their team if they’re going to run to the 10yd line and do 10 reps, or go to 100yd line for 100 reps or go to the 40yd line for 40 reps, etc, basically trying to pick where the exercise falls into rank 1 through 10 of difficulty. You cannot repeat a yard line. First team who chooses the best order and finishes first wins the Beatdown Field Selection challenge.

Observations: YHC adopted this workout from one Jenner led at Sparta, dubbed “The Holy Grail” in reference to the scene from Indiana Jones and the Last Crusade. Grail Knight: “But choose wisely, for while the true Grail will bring you life, the false Grail will take it from you.” While one team beat the other, both put in a strong effort and finished all 550 reps of the workout.

CoT: From the latest F3 State of the Nation Email titled Freed to Lead in 2021:

“PAX, it’s time to crack open a can of CANDOR and dish out a hard truth the world around us lost sight of in 2020. Our days on the BIG BALL are numbered. That’s why HIMs don’t live by chance; we live by choice. We choose to down the DRP in hopes that our collective brotherhood might IMPACT our neighborhoods more than politics, prejudice, or any global pandemic.

“As we face whatever challenges lie ahead, let’s remember who we are. We are F3 NATION. There’s a reason we make our DOWNPAINMENTS in the GLOOM. We don’t need it sunny and warm for us to put in the work. We don’t need things to be perfect for us to be PURPOSEFUL. We are DISRUPTORS who have been FREED TO LEAD, and we resolve to be the change we want to see in 2021.

“GBA!”

AO: BRMS

QIC: MicroChip

The PAX: Refueler, Bolt, Brisket, Gigawatt

WU: Smurf Jacks, Phelps, Lunges, Shoulder Circles, Cobra Kai

Thang 1: Modified FAILURE TO LAUNCH

• Hold Al Gore while Q counts down from 10. At Lift-Off, explode into a LONG JUMP down parking lot, immediately returning to Al Gore upon landing. PAX made 8-9 reps before failure!

Thang 2:

Dynamic Burpee Pyramid w/ Laps!

• 10 Jump Squats
• 15 Chuck Norris Merkins
• 20 Mnt Climbers IC

Lap around track!

• 20 Jump Squats
• 15 Chuck Norris Merkins
• 10 Mnt Climbers IC

Lap around track!

Rinse and Repeat w/ star jacks, superman’s and plank jacks (4 laps total)

Mary: Combination Holy Grail and Let the Cards Decide (10x)

• PAX member pick rep count (15-25) w/out reuse
• Q will flip over a random card from shuffled deck as designated activity
• Repeat 10 times until rep count exhausted

Mixed in balls to the wall holds (40 & 20 seconds) as intermission and closing!

30 x Burpees to wrap up!

COT: Quote: We Fall. We Break. We Fail. But then, We Rise. We Heal. We Overcome.

Observations: Firstly, The failure to launch is definitely here to stay. Secondly, Monty Python and the Holy Grail quotes are always welcome especially when talking about the holy hand grenade of antioch. Final observation is the PAX chose wisely during Holy Grail but ultimately paid up with x30 extra Burpees to wrap up the morning.

AO: Horizon

QIC: Brown Bag

PAX: 3 Mile; Einstein; Kodiak; Sunshine; Mayberry; Attache; Sticks; Lazlo; Lightspeed

WARM UP: SSH; Don Quixote; Cherry Picker; Willie Mays Hays; LBAC; Down
Dog/ Up Dog; Mosey around the field

THE THANG:

Dora #1: 100 Burpees; 200 single count plank jacks; 300 double count American Hammers.

PAX mosied for about 5 minutes alternating easy mosey with 85-90% sprint pace

Dora #2: 50 burpees; 100 merkins; 150 LBCs
,
MARY: Superman x10

CIRCLE OF TRUST: PAX did one minute of mindful breathing. It was the longest any one of us had ever gone without hearing Sunshine speak! 😀
It’s important to stop sometimes and take a breath. With everything going on in the outside world and in our immediate lives stopping to do this a couple times a day can work wonders.

AO: The Farm
QIC: Rocketman
The PAX: Infinity, Running Man, Chile, Rocketman

Warmup/CoP

Michael Phelps x12, IC
Side Straddle Hop x 12, IC
Merkins x10, downs
Imperial Walkers x12, IC
Mosey on to the field

The Thang

Noah’s Ark

Done either across the length or width of a football or soccer field. Mix and match
these in varying combinations.

Two stations, AMRAP.

– Sprint
– Backward Sprint
– Karaoke right
– Karaoke left
– Bear Crawl
– Crawl Bear
– Backward Crab Walk
– Forward Crab Walk
– Leapfrogs
– Walking Lunges

Exercises at each end until the PAX come in:

– Merkins
– Diamond Merkins
– Elbow Plank
– Stag Walk
– Nolan Ryans
– Squats
– Burpees

6 MoM:

12 reps or so of each:

– Superman
– Big Boi Situps
– Penguin crunches
– Flutter Kicks
– Sweat Angels
– Rosalita
– Crab cakes

CoT/Words of Wisdom

A worker without genius is better than a genius who won’t work.
– Leopold Auer

We often think of gifting as the reason a person reaches his goal. "That guy started a successful company because he is just really smart! That musician is amazing because he’s just got the touch!"

But Leopold tells us that someone who works hard is better than someone with gifting. And who is this fellow? Well, he was known as an outstanding violin teacher, one sought after for gifted students, yet he highly regarded _those who put in the work more than raw gift._

In other words, those who develop the skill of tenacity, of consistency, of discipline. In our own lives we need to build discipline into your spiritual life, your work life, your family life. That is, if we ever want to get anywhere and judging by the fact you’re here, I’m guessing you do. So take that discipline it took to get up today; build on it in your labors, put in the work, and you will reap the reward.