Category: Uncategorized

1. AO: Olympus
2. QIC: YNAB
3. The PAX: Obadiah, Nano, Zeus, Hoolihan, Dunder, PopFly, ElNino, Monk, Ashe
4. WarmUp: SSH, Windmills, Ricky Bobby up to the tennis courts, High Knees, Butt Kickers, and Frankenstein Walks
5. Fifth Paragraph: YNAB informed the group about President Hoover’s dislike for exercise and his physician’s creation of a sport called Hooverball (https://en.wikipedia.org/wiki/Hooverball). The PAX then attempted to light the court in order to reduce liklihood of decapitation by medicine ball. During the three games of Hooverball and realizing there was more fear of the small hard medicine ball than the website implied, YNAB realized that a larger fluffier medicine ball and playing in daylight were probably preferred for future games. YNAB then had the PAX switch to Catch Me If You Can on the tennis courts. We did burpees, deep squats, WWIIs, Imperial Walkers, and some other fun exercises as @Nano did an amazing backwards roll to the delight of the crowd. We then mozied back to the parking lot for Mary.
6. Mary:
7. COT: @PopFly announced the upcoming workouts and the upcoming Olympus shirt order. YNAB infored the group of a good quote by Hoover: "Wisdom consists not so much in knowing what to do in the ultimate as knowing what to do next" and related it to that morning’s switcharoo (fail fast, gentlemen). He then closed with a quick prayer before the PAX dispersed.

This is is a test!

Email back blast—> auto post to website —> auto post to twitter —> auto post in slack F3-news channel.

Here goes nothing…send!

@Nano

AO: Olympus

Woodson HS Exploratory

Friday, Aug 14, 2020

QIC: HT

PAX: HT, Zeus, Monk, PopFly, El Niño, Derecho, Nano

Warm up:

Line up End Zone, jog 50 yard line, reverse jog back.

Butt kickers to 25 yards, then switch to high knees.

Karaoke right side 25 yards, switch to return 25 yards

Egg shells: in place, drop, jump, forward, reverse, left and right

Stretch: windmills, swing arms & twist, williemayshayse, step forward groin both sides, downward dog & cobra

The Thang:

Station 1: enter bleachers, up & down both sides, then exit. This is our Timer

Station 2: Sledgehammer tractor tire, 10 on each arm, then repeat

Station 3: Sandbag walk lunge

Station 4: Block curls

Station 5: Med Ball squat-toss

Station 6: Tractor tire flips

Station 7: Tricep dips off bench

Mary:

started with 10 burpees, then round robin of core exercises. Rolled around in their turf field to fully cover our bodies with their sand like rubber pellets.

CoT:

Grateful for opportunity to catch another sunrise with these HIM’s!!

“Cardio of Dreams”

Location: Vortex

Hatechew, FNG Uncle K, Rachel Ray, Tippmann

(20 pound vest encouraged)

Warmup

Stretch on own, .25 mile run

Workout 15 minute AMRAP on a baseball field.

Start at home 30 merkins, run to 1st 30 Flutter kicks, run to 2nd 30 mountain climbers, run to 3rd 30 Side Saddle Hops, run to home and repeat

2nd Half

15 minute AMRAP run on “hill climb loop” (.18 mile loop, 50 ft. hill)

AO: The General

QIC: Traveler

The PAX:

Fridge, Fairweather, Jenner, Lucius, JAG, Southpaw, 3 Mile, Trolley, Elvis

Warm Up:

SSH, LBAC, Imperial Walkers

Line up at goal line:

Side shuffle to 20. 10 Merkins. Side shuffle other direction to 40. 10 Merkins. Skip for height for 20 yards. 10 Merkins. Butt kicks for 20 yards. 10 Merkins. High knees for 20 yards.

100 yard run back to the original goal line.

The Thang:

Army Physical Readiness Test: PAX Completed 2 of the 3 tests that the US Army uses to determine the minimum fitness requirements for its soldiers.

2 minute AMRAP of push-ups

2 minute AMRAP of sit-ups

Bataan Death March around the AO:

Indian run (single file mosey), where the “6” stops to do 8 jump lunges (single count) and then sprints to the front of the line. The new “6” then stops to do 8 jump lunges and sprints to the front.

Every 2 intersections, the PAX stop for two, 45 second AMRAP exercises. Exercise #1 is chosen by the leader (PAX in front when they reach the intersection) and Exercise #2 is always burpees.

Four stops in total – Rounds of leader-chosen exercises included (Body-weight squats, One-Legged Agility Hops, American Hammer, Planks)

Mary:

N/A

COT:

Making time for self-reflection is essential for being intentional about our development as men. Whether that’s through journaling, prayer, or meditation, we need to re-orient ourselves and have regular check-ins. Unless we specifically make time for it, we can become prisoners of the moment and let other people or the shiny thing in front of us fill our time. Let’s each carve out definitive time for reflection each week.