Category: Uncategorized

AO: Delphi
QIC: Ashe

The PAX: 10: Hightower, Slyder, Dunder, Zeus, Pop Fly, YNAB, Glee, Obadiah, Gadget, Hoolihan

WarmUp: SSH, downward dog, cobra kai, slow reverse lunges, slow squats, slow merkins

The Thang: Speed work (because I could definitely use it) and games (because Sept. has enough killer workouts) – 1. 25 yard butt kickers and high steps / knees
2. 50, 75, and 100 sprint and jog return increasing in intensity each tie
3. Alternating power moves immediately before sprints to 50, 75, or 100, including jump squats with high knees, hand clap merkins, and broad jump. Concluded with 6 broad jumps, 6 squat jumps to a 100 yard sprint. We missed skier hops – 1 leg jumps side to side.
4. Attempts at 2 games in the gloom: two ball soccer, where each time tried to maintain possession of their ball while stealing the other team’s ball. Played on half the field. Each time a team ended up with both balls everybody ran to the far goal line and back. Then tried a brief stint of an ultimate frisbee-style game with overhead passes of a single soccer ball, but the ball proved too slippery.
5. Circled up for additional squat jumps, slow reverse lunges, and hand clap merkins.

Mary: leg lifts; flutter kicks, pickle pounders, LBCs, the Glee, and an exercise of unknown name where everyone danced like a crazy person going side-to-side with their elbows and legs to work the obliques.

COT: Announcement about the 9/11 stair climb by Hightower. Arrive by 4:30, parking on/near Ohio Drive, begin by 4:45, ending by 6:30ish. Message of the day: gratitude. Appreciate the day and all it brings.

Title: Game On!!!! Inspector’s Gadget

Weather: Tolerable 73 degrees, slightly humid with variable clouds

Pax: Dreadsquid, Appleseed (FNG), Counselor, Almanac, Chew Toy, Agassi, Countdown (QIC)

WaR
Little baby arm circles 4×5 (forward, reverse)

Side straddle hop 4×5

400m lap

Thang- IPC Week Uno
3 Burpees (Begins Rd & EMOM timer)

50 Hand Release Release Merkins

100 Leg Raises

150 Jungle Boi Squats “2Spoonz Style”

200 Big Boy Sit-ups

250 Stationary Lunge Steps (ct ea leg as 1 rep)

Scoring: Total elapsed time beginning with the 1st Burpee and ending with the 250th lunge step.

Moleskin: The PAX may disagree about many, many things….but the one thing that all agree on is that was arguably one of the hardest F3 beatdowns of all time! Dreadsquid made a splash last week with jumping in to F3 in IPC Week 0 opp….then Appleseed, aka Tyler B, picked a helluva day to step in to the F3 world of pain in IPC week Uno….they have set the bar high for all new pax…welcome brothers!!!

COT: YHC closed out with a prayer to stay on the path, get folks back on the path, for the injured, sick, and to help us keep growing!

Thank you men for the opportunity to serve!

Aye!!

Countdown

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AO: The Patriot (8/31/20)

QIC: Jag

The PAX: Sea Dog, Southpaw, Wedding Singer, 3 Mile, Bone, Citrus, Maj. Payne, Choo Choo, Mayberry, Grease Monkey, Rebar, Elvis, Sunshine, Slapshot, Cable Guy, Spokes, Infinity, Lazlo, Lucius and FNG Maguire (Welcome!).

Warm Up: Down Dog, Up Dog, a Gleemaker (a Manmaker burpee with a Glee (shoulders to elbows) instead of a Merkin), mosey to the other end of the field, Willy Mays Hays, Weed Pickers, 2 Gleemakers, mosey to the other end of the field, Side Saddle Hops, 3 Gleemakers, Imperial Walkers, 4 Gleemakers, mosey to the other end of the field, Hands Release Release Merkins (hello IronPax), 5 Gleemakers, mosey to the other end of the field, Jungle Big Boi Squats, 6 Gleemakers, mosey to the other end of the field, Leg Raises, 7 Gleemakers, mosey to the other end of the field and (finally) the Petro.

The Thang: The PAX broke into three teams. Two teams played 7 v. 7 ultimate while the third ran stairs. If the frisbee hit the deck, then the penalized team did 2 burpees. The PAX complete three rotations.

Mary: Freddie Mercuries, Flutterkicks, Penguin Crunches and one final Gleemaker.

COT: (Offered as a prayer, or depending on your beliefs, a devotional) PAX there is much to concern us right now, but let us not forget to be thankful for that which is good in our lives — our health, the love of our families, the fellowship of F3. Amen.

AO: The Highlands (9/3/20)

QIC: Jag

The PAX: Sea Dog, Trolley, Toolbox and Bandit

Warm Up: Down Dog, Up Dog, Air Presses, LBAC, Imperial Walkers, Willy Mays Hays, Weed Pickers and the Petro.

The Thang: The PAX continued their prep for the upcoming Stair Challenge by moseying to the hill next to the RiverHouse Apartments, stopping along the way for Dips and Derkins. The PAX sprinted up the hill four times before convening for an Al Gore and Merkins. They repeated this 6 more times (28 sprints in all), executing Diamond Merkins, LBCs, Carolina Dry Docks, Protractors and Flutterkicks as well as Al Gores and Planks along the way. They returned to the Highlands’ field for

Mary: Gleemakers, Freddie Mercuries, WWIIs and Robin Venturas.

COT: From the Book of James (1:19), be quick to listen, slow to speak and slow to anger. I offer for consideration that one of the keys – if not the key – to life is governing the space between the impulse and your reaction. Sometimes that space is large; sometimes it is over in an instant. Either way, I encourage you to control it – be quick to listen, slow to speak and slow to anger.

AO: The Patriot

QIC: Mayberry, 3 Mile

The PAX: Bambino, Pong, Lazlo, Cable Guy, Maguire, Citrus, 3 Mile, Horshack, Infinity, Slapshot, Rebar, Lucius, Sunshine, Major Payne, Grease Monkey, Elvis, Fish Fry, Brown Bag, and YHC gathered in the truly gloomy gloom to learn some lessons in time and space.

WarmUp: 12x SSH, IBACs, Don Quixotes, Onion Pickers, and Willie Mays Hayeses (sp?)

The Thang: The PAX counted off by 12, then stationed themselves around a 12-point circle midfield for a “24-hour” Tabata consisting of two full rotations around the “clock,” doing 45 seconds on, 20 seconds off, with a one-lap mosey in between each set of 12. At each “hour,” the PAX were encouraged to contemplate 12 words paired with each exercise to represent sentiments I hope we can all feel or express daily. The 12 rotations were: 1) merkins (Purpose); 2) big boi sit-ups (Hope); 3) squat jumps (Joy); 4) coupon swings (Balance); 5) lunges (Faith); 6) coupon arm curls (Gratitude); 7) “Say Anythings” (holding coupon overhead) (Patience); 8) coupon rows (Love); 9) Bonnie Blairs (Momentum); 10) seal claps (Praise); 11) burpees (Perseverance); 12) plank (Reflection). All of the above was done while enjoying an epic time-themed music mix prepared by 3 Mile.

Mary: LBCs

COT: With so many competing obligations (family, work, hobbies, life in general), we can often feel like there aren’t enough hours in the day, and feel rushed to get through everything we want to accomplish. It takes focus and, often, regimentation, to be able to get it all done. But we should always strive to make the most of it, and be prepared to have to make adjustments when things don’t go as planned (see, e.g., my forgetting to put enough coupons on the field beforehand). We also confined our beatdown today to one circle in the middle of the field. Lately, many of us are feeling similarly confined to our homes and it may get even more imposing as the months get colder. It’s important to keep focused on what’s important, but remember to add some spontaneity (the surprise mosey) to break up the monotony.