Category: Uncategorized

AO: The Farm

QIC: Infinity

The PAX: Running Man

WarmUp: 20 SSHs IC, 10 Mountain Climbers IC, 5 Merkins IC, 10 Don Quixote, 10 Cherry Pickers IC, 10 Willy Mays Hayes, and 10 Michael Phelps IC

The Thang:

400m Mosey to the close hill for Jacob’s Ladder!

6 Air Squats at bottom, 1 Burpee at the top

5 Air Squats at bottom, 2 Burpees at the top

…

2 Air Squats at bottom, 5 Burpees at the top

1 Air Squat at bottom, 6 Burpees at the top

Mosey to the field for Death by 10 Meters!

EMOM Sprints

Sprint from one end of the field to a cone and back in the following order:

100m (1st cone), 110m (2nd cone), 120m (3rd cone), … 190m, and 200m.

Short Circuit:

10 burpees, run 50 yards

20 merkins, bear crawl 30 yards

30 air squats, Crab Walk fwd 30 yards

40 LBCs, Walking Lunge 30 yards

Repeat Short Circuit in reverse order:

Walking lunge 30 yards, 40 LBCs,

Crab Walk reverse 30 yards, 30 air squats,

Crawl-bear 30 yards, 20 merkins, crawl-bear 30 yards

Backward Run 50 yards, 10 burpees

Mary: 10 Sweat Angels IC, 10 Cup Checks IC, 15 Penguins Crunches IC, 15 Dying Cockroach IC, 10 Side Crunches each side, and 10 Nolan Ryans each side IC

CoT:

As we start our day, try not to be optimistic, hoping for the best of our circumstance and of other people. Rather, prepare for there to be challenges and obstacles to overcome. Begin the morning by saying to yourself: “Today I will meet with a great challenge to my faith, my inner peace, and my sobriety. Today I will meet the busybody, the ungrateful, and the arrogant; with the deceitful, the envious, and the unsocial. I cannot be injured by any of them, because no one can involve me in anything ugly except myself.” That way, you will be mentally, emotionally, and spiritually prepared for trials instead of disappointed by them. And, if the trial never manifests, thank the Sky Q.

Observations: It was very fitting that YHC was confronted with two challenges this morning in the spirit of the CoT: first, no one showed up for the warm-up. I overcame this by doing the workout anyway, and was rewarded when Running Man showed up late. Second, I locked my keys in my trunk after Running Man had taken off (he was running anyway). A quick call to the M revealed she was unavailable to assist. So, I hid my water bottle, took my iPad, and ran the 0.75 mile distance home. Lucky I did, as running helped me see the neighbors’ trash was on the curb, reminding me that our trash pickup day got moved to today. I put our trash out just in time to catch them (and it was a big trash day, due to Christmas). So, go prepare for the worst, and you will face your trials with courage. Aye!

AO: BRMS

QIC:@MicroChip

The PAX: @Gigawatt @Bolt @Rikers @Hoff @Shute @Boone

WU: SSHs, Phelps, Chinooks, Leg Stretches, Shoulder Circles, Slow Squats, Calf Stretching

Thang 1

5:30 Minutes each circuit

Circuit 1

• Coupon raises x 10
• Axe swings w/ coupon x 10
• Dips on coupon x 10
• Curls with coupon x 10
• Toe taps x 20
• REPEAT UNTIL TIME

Circuit 2

• Right side coupon mercins x 10
• Left side coupon mercins x 10
• Chest press x 15
• Coupon Row x 20
• REPEAT UNTIL TIME

Thang 2

Gifts in the form of Resistance Bands! All done with resistance bands

• Mozy down the parking lot (75-100 yards)
• Side step planks x cadence of 10
• Ankle jumping jacks x cadence of 20
• Bernie Sanders back down the parking lot
• Butterfly squats x 15
• Flutter kicks x cadence of 20
• Right side shuffle down the parking lot
• Squat jacks x 15
• Mercins x 15
• Left side shuffle down the parking lot
• Side leg lifts x 10 each side
• Pickle Pointers
• Bear crawls back down the lot

Mary: PAX members provided their own favorite core exercise. Finish with 25 big boy situps and banded fair jacks.

COT: @rikers and the story of Hanukkah and how it came to be. Followed up with personal reflection on how one interaction can change someone’s entire day!

Merry Christmas and everyone stay safe.

AO: Horizon

QIC: Maj Payne

The PAX: Sunshine, Disco, Magoo, Kombucha, Derail, Mayberry, Lightspeed, Kodiak, Einstein, Sticks (with a “Y”)

The temps have plummeted, but the cold was no match for 11 brave souls who posted in the gloom this A.M.! Lotsa running, jumping and pushing – certainly not for the faint of heart. Here’s what happened…

WU

· 15 x SSH

· 10 x IW

· 10 x WMH

· 10 x Cherry Pickers

· 10 LBAC front and rear

Thang 1

Run, Jump, Push! OYO. As fast as you can. X 4

• Run the length of the field and back
• 20 x Jump squats
• 15 x Merkins
• 10 x No push burpees

Thang 2

The circuit – count off by 5s 1x through

Station 1: Single Gravel Bucket Carry (the timer) 30 yds down and back

Station 2: Pull-Ups

Station 3: Merkins

Station 4: Rope Rows

Station 5: Big Boy Sit-Ups

Thang 3

3 x Relays across the field – keep circuit teams

• Pax 1 Sprint, Pax 2 Al Gore, swap
• All PAX: 20 x Merkins
• Pax 1 Shuffle right, Pax 2 Plank, swap (special appearance by @Elvis for some Merkins)
• All PAX 10 x No push Burpees
• Pax 1 Shuffle left, Pax 2 Al Gore, swap
• All PAX 20 x Jump squats

Mary

· 15 x Flutter Kicks

· 15 x American Hammers

· 21 x LBCs

COT: Christmas is Friday – no organized workouts across F3TheCapital. Be sure to head to #Olympus Saturday for a M and 2.0 friendly post-Christmas beatdown though. It’s been a year like no other we’ve experienced before, but we have also been blessed in many ways. Take time to think about how you’ve been blessed today. For some, it may be about spending more time with family, for others it could be finding a new passion. Whatever it is, it is worth it. It always is. Be good, and make it better for others.

Aye!!

AO: The General

QIC: Traveler

The PAX: @Traveler, @Citrus, @Jag – This workout is an homage to the recently crowned AFC East 2020 Champion Buffalo Bills (YHC’s hometown team), who won their first division title since ‘95.

WarmUp: 95 Side Straddle Hops. Run the length of the football field, alternating every 25 yards between high knees, butt kickers, karaoke. Then sprint back the length of the field at 80% speed.

The Thang: We celebrated the Bills’ vanquishing their demons by vanquishing our own. The 3 big numbers for this workout are:

65: As in 1965, when the Bills won the AFL Championship

25: Number of years since the Bills last won the division

4: Four straight AFC Championships in the early 90s

The PAX performed repeats of the following, each to be completed in 4 minutes:

Travel 100 yards

65 of an exercise

25 of an exercise

Plank or Al Gore until the 4 minutes are up

Round 1: 100 yard sprint, 65 flutter kicks, 25 burpees

Round 2: 100 yard backwards sprint, 65 LBCs, 25 Bonnie Blairs (each leg)

3: 100 yard sprint, 65 drunken mountain climbers (each leg), 25 jump squats

4: Backwards sprint, dips, v-ups

5: Sprint, tuck jumps, hand release Merkins

One final leg: Move down the field in 25 yard bear crawl increments, stopping to do 10 of a “rest” exercise of the PAX choice in between 25 yard segments. Exercises included squats, big boy sit ups, and hand-release Merkins.

7s: Leg raises and squats (adding up to 7 each time), with a 10 yard lunge walk in between each round.

Sprint around the track. 1 mile for every year of life YHC had lived the last time the Bills won the division…zero.

Mary: Around the horn – Freddie Mercuries, Jack Knives, LBCs.

COT:

“It’s not what you’re facing, but where you’re looking.”

We will all encounter challenges. It’s how we orient ourselves towards these challenges that defines how we’ll come out on the other side.

If we are inward looking, we can get in a spiral of pride at our successes or self-pity at our failings. But if we are outward looking, giving thanks for our gifts and offering up the obstacles we face as sacrifices for other people and to God, we can adapt to any suffering.

QIC: Chile
PAX: Infinity, Running Man
Warm Up: 20 SSHs IC, 10 Don Quixote, 10 Cherry Pickers IC, 10 Michael Phelps IC, 15 Little Bitty Arm Circles IC, 10 Merkins, 10 Mountain Climbers IC, 15 Doggy Paddle IC

The Thang:

Carry coupon to next corner of field (any way you want)

CLIMB (4 rounds)
C = Crab Cakes
L = Lunge
I = Imperial Walkers
M = Merkin
B = Burpee
Round 1 = 5, 4, 3, 2, 1
2 = 10, 8, 6, 4, 2
3 = 15, 12, 9, 6, 3
4 = 20, 16, 12, 8, 4

– Crab Cake – Start from crab walk position, raise right hand and left leg, touch hand to knee. Return to starting position and repeat with opposite hand/leg. In cadence.

Farmer carry coupon to next corner of field

CPR – 20 reps
– Starting position like doing curls and done all together in a 4-Count cadence: 1 = "C"url, 2 = Overhead "P"ress, 3 = Tricep "R"aise (i.e. extension), 4 = Return to starting position.

Rifle Carry coupon to next corner of field

Elf on the Shelf – 10 each arm
– Start with the block on the ground beside you. Grab the block and lift it from the ground across your body reaching up as high as you can. Like putting it on a shelf. After a set from right to left then do left to right.

Farmer carry (other arm) to beginning corner of field

Mary:
Plank – 30 round count
Dirty Dog – 10 each leg
Superman – 15 ups
6 Australian snow angels in cadence
10 Rosalitas

COT:
Every accomplishment is based on action, not on thought… yet the thought is always father to the deed. Achievement starts with an idea, a perspective, a point of view, and an attitude: the attitude that no matter what, you will do what it takes to reach your goals — and live the life you want to live.

To do that, there is a daily affirmation that is recommended to repeat to yourself, out loud. It is referred to as the Man in the Arena from a speech given in 1910 by Theodore Roosevelt.

Stand tall. Stand proudly. Don’t just say the words — feel the words:

"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; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat." (end of quote)

And so: the best way to be different is to do the things other people refuse to do.

The best way to live the life you want to live is to stop worrying about what other people think.

The best way to succeed is to out-think, out hustle, and outwork everyone else.

You may not be as experienced, as well funded, as well connected, or as talented… but you can always do more than other people are willing to do. Even when everything else seems stacked against you, effort and persistence can still be your competitive advantages — and they may be the only advantages you truly need.

Dare greatly. Know victory. Know defeat.
And every day, commit to living the life you want to live.