Category: Uncategorized

AO: The Farm

QIC: Jag

The PAX: Chile; Cable Guy; Running Man; Dictator; Dungeon Master; Sea Dog; Southpaw; Infinity; Buzz and Cadence.

Warm-Up: Side Straddle Hops; Little Bitty Arm Circles (forward and reverse); Michael Phelps; Imperial Walkers; Rockettes; Willy Mays Hays; Cherry Pickers; Merkins; Down Dog and Cobra Kai.

The Thang: USMC 1st. Lt. Douglas W. O’Donnell – beloved husband, father and Marine – was killed in combat near Phu Bai, Vietnam while serving with 5th Platoon, 3rd Force Reconnaissance Company. The PAX honored his service and legacy as follows:

He died on October 21, 1966 — the PAX performed 10 Burpees; 21 Merkins and 66 Squats. Then a run.

He is buried at Arlington National Cemetery, Section 37, Number 691 — the PAX performed 30 Big Boi Situps; 70 Dirty Mules; 60 Side Straddle Hops; 90 Calf Raises and 10 Gleemakers (or Burpees), which was followed by another run.

His sacrifice is memorialized on the Vietnam Wall, Panel 11E, Line 95 — the PAX performed 11 Gleemakers (or Burpees) and 95 LBCs. Another run followed.

And with a nod to his love of fun and life, the PAX finished the workout with a brief game of Ultimate Frisbee.

Mary: Flutterkicks; Penguin Crunches; Freddie Mercuries and Jackknives.

COT: RIP Lt. O’Donnell. Out.

AO: LoCo

QIC: Rikers

The PAX: Beast (2.0 FNG – Backstop), Refueler, Dabo, Shute, Microchip, Slapshot, Gigawatt, Rhousey, Baby Shark, Brisket, Riblet, Hydro, London Broil, Orange Crush, Bobcat (2.0s FNG- Striker, Blossom, Samba), Mutumbo (2.0 FNG- Mario), Blades, Unicorn, Bananas, and YHC/QIC- Rikers

WarmUp: SSH, Dell Curry/Kelly Tripucka (left and right lunge back to jump shot) 1/2mi mosey around the school with your 2.0s

The Thang: Fitness ball (2.0s 5 burpees when hit, adult PAX 10 burpees), Snake line Monkey walking with line performing various exercises AMRAP (Unicorn lunges L and R, Unicorn plank with L and R leg lift, Monkey Humpers/Jumpers (2.0 friendly name) , Shoulder taps, Y Supermans), 1/2mi mosey with 2.0s

NMS: YHC had to audible and throw in some werkins and air squats to 1) eat up time 2) create muscle group variation. The goal was a workout themed around my 2.0s and pay homage to @F3 Metro as we approach the 10year anniversary and where it all began for me 8 years ago.

Mary: Monkey crunches, Heels to Heaven with a twist, L/R Side plank with leg raise, Diamond plank and at request of Slapshot- push-ups as many as possible

COT: YHC was struck by attendance of 2.0s and spoke to how we as fathers are role modeling for our 2.0s. Parenthood is a mission field in which our impact is multiplied through the lives of those we mold- how we love, serve, forgive, show self control, patience, kindness, gentleness, faith Challenge to the PAX: Give of your time money and or ability and share generously within our community as a family this month. Connected to YHC and 2.0s devo this week on sharing our riches (time, ability, money) to your community with generosity. From YouVerison Loop Show Devo “How Much is Enough” -“ We see how much God loves us. How much do you get? EVERYTHING. How much do you give? EVERYTHING. Because how much does God give? EVERYTHING.”

AO: #FreeState

QIC: @Horshack

PAX: 13 (a #FreeState record!!) – @Singlet, @LaForge, @Jenner, @Maj. Payne, @Magoo, @Deagle, @BlackDiamond, @Winston, @SalmonRoll, @Flipper, @Nala, @CashOnly, @Horshack

Warm Up

• SSH x 25 IC
• Imperial Walkers x 15 IC
• Arm Circles x 10 small / 10 wide – forward then backward IC
• Merkins x 10 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC
• 4 Laps around the blacktop "Singin” in the Rain" (find a pole to swing around on Q) – Karaoke and High Knees on long sides.

The Thang – Coupon-orama

• Circle Up with your Coupon – Half PAX on Legs; Half on Arms – AMRAP 40 seconds and 20 seconds to recover, 2 Rounds OYO
  • Arms: Coupon Curls, Upward Press, Upright Rows
  • Legs: Jump over Coupon, Deep Squats holding Coupon, Step ups (props to @Jenner for upping his game with the upright coupon)
• After each round, Coupon-icides, 2 Rounds
  • Basketball court: carry coupon to top of key, return, pick up coupon and take it to midcourt, return, pick up coupon and take it to opposite key, return, pick up coupon and take it to the end line, return, pick up coupon and bring it back to starting line.

Saturday Games: Kickball!

• Defense played Rockettes and Offense played Clapping Seals when ball was not in play
• Team two overpowered team one with some well placed kicks

Mary:

• Plank-o-rama: x 10 center, x 10 right arm up, x 10 center, x 10 left arm up, x 10 left arm up, x 10 centerIC
• Leg Lift Rosalitas x 15 IC
• Big Boi Sit Ups x 15 OYO
• LBCs x 15 IC
• Protractor for 60 Seconds, immediately followed by Flutter x 10 IC

COT:

• Count-o-rama
• Name-o-rama
• Welcome to those from other AOs and Regions (#Churham!) and thank you for setting a new #FreeState PAX record!
• Group & Accountability @Horshack: Where two or more are gathered . . . It’s hard to maintain accountability as a singleton, and even more difficult getting something big started in life and maintaining motivation overtime. Enrolling others into the idea of #FreeState was critical to get it rolling and keeping it going. The power of F3 resides in the group and posting as a group. Waking up is hard enough but posting becomes easier with PAX. Community leadership is at the heart of F3 Nation’s mission.

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AO: #FreeState
QIC: @Deagle
PAX: 3 – @Winston, @Deagle, @Horshack

Warm Up

· Side Straddle Hop (SSH) x 25 IC

· Imperial Walkers x 15 IC

· Mountain Climbers x 15 IC

· Merkins (traditional pushups) x 20 IC

· Cherry Pickers x 15 IC

· Shenook (or whatever you call it…) x 10 short, 10 wide and other direction IC

· Wind mills x 15 IC

· Travolta planks x 15 each side IC

· Alarm Clock (5 reps)

· Light jog around blacktop

o 1 traditional run

o 1 karaoke run

The Thang:

· Main Field, 4 stations, one is running, and the rest are working out X 2
When done, run up the hill and do 5 burpees

o Step Ups

o Dips

o Squats

o Erkins

Mary:

o Flutters x 15 IC

o Side crunches x 20 IC each side

o LBCs x 15 IC

o Dying Cockroach x 15 followed by 10 Freddie Mercury IC

o Rosalita x15 IC

o Reverse Crunches x10 IC

COT

AO: Horizon
QIC: 3 mile
The PAX: FNG “Lightspeed” **, Brown Bag, Magoo, Disco, Laslo, Kodiak, Fuzz, XRay, Major Payne, Mayberry, Rebar, Citrus, Maguire, Bambino
* WarmUp: SSH, LB Arm Circles, WM Hayes, Cherry Pickers, Down Dog, Updog
The Thang:
*Mosey around the field to walls (karaoke across, run along sidelines)
*3 sets of Chair sits (each pax counted down from 5) + 10 count IC chicken peckers
* broke into groups of 2: group 1: 25 merkins, group 2: chair hold (switch) /// 25 squats – chair hold (switch) /// 25 IC mtn climbers ; plank hold (switch) /// 25 IC toy soldiers; chair hold (switch)
*Mosey back to midfiled
* Q led PAX through exercises set to questionable music

* Lonely Boy – lunges + star jumps at every “lonely boy”
* Running down a dream (4) – 6” leg hold + Gas pumpers during chorus / guitar solo
* Blinded by the light (3:30) – squats + speed skaters during chorus
* Danger zone – SSH with lunges during guitar solo and burpees at every “danger zone” (~20 burpees)

* Mary: Maguire led 30 LBCs

* COT: We’re in the last month of the longest year ever. In the same way, some of these exercises felt like they’d never end (like gas pumpers during Tom Petty’s “running down a dream”). But we must press on, one rep, one step and one day at a time. F3 is a pillar and each one of us out here is helping the other get through this insane pandemic and insane number of lunges.

Note: ** FNG lightspeed improvised and came up w/ his own name; amazing improvisational work and failure on the Q’s part to explain the rules. Look forward to giving “lightspeed” his proper F3 name 🙂