AO: LoCoQIC/YHC: Rikers
The Pax: Refueler, Boone, Gigawatt, Dial-tone, Microchip, Empire, Silver, Hoff, Brisket, The Hoff, Pre, Bolt, FNG- (Chris- “Beast”), & YHC
Warm-up: Hairy Rockettes x20 IC, Hillbilly Walkers x 20 IC(?), Batwings (Batman) arm circles front x20 IC-back x20 IC- seal claps x20 IC- overhead claps x20 IC
The Thang:
Flora 1-2-3 with Coupon (total reps between partners) and Partner up (size and speed does not matter)
100 reps- Derkins off coupon P1, Derkin plank off coupon (flapjack)
200 reps- LBC with Coupon P1, Leg raise over coupon P2 (flapjack)
300 reps- Goblet/coupon squats P1, Goblet/coupon squat hold P2 (flapjack)
Superheroes (OYO)- Wolverines x5, Spider-Man crawl 5 parking spaces, Aquaman (swimming on belly) x15; intentional add-on: Down Unders x15, Coupon swings x15
Rinse and repeat until Mary
Mary (OYO):Pickle pointers x25, Thor (1:4 ratio BB sit-up with American Hammer), Heels to Heaven x25, Superman x25, Pickle pointers x25, Toy soldiers x 50
COT/ Naked Moleskin: Reminder of F3 and impact on us and the proximity of influence (43ft lead ahead) we have a men to be better husbands, fathers, and leaders in our community. The gloom makes us better for those in or proximity of influence every day.
Take out by Pre
YHC enjoyed the pain lab of creativity developing this workout. The addition CMUs as a coupon created an element of appreciation of our ability. I may have over shot my runway but I think the PAX will feel the muscle appreciation. Always a pleasure and a blessing to lead a group of men to push each other to be better.
On Mary With Coupons
AO: #horizon-ao
QIC: @Brown Bag / @Magoo
The PAX: 9 strong
WarmUp: Side Straddle Hop, High Kick, Body Weight Squat with Hold, Merkins
The Thang: Bear crawl to On Mary With Coupons. 20 reps OYO then drop to Mary; last to complete reps calls “On Mary!”; Q calls cadence to release; Mosey to next station.
Exercise pairs:
- Squat Press / Plank,
- Traveling Merkins/Dead Bug;
- Single Leg Deadlifts/Hollow Body Hold;
- KettleBell Swing/Freddy Mercurys;
- Coupon Jump-overs/Shoulder Tap;
- Bent-over Rows/Mountain Climber.
- Rifle Carry Coupons to next station for extra credit!
Mary: 100 LBCs; Superman’s with flutter kicks
COT: Life is short and rare. Make the most of it. Grab the low hanging fruit of knowledge and experience. Crush it. Squeeze out every drop.
Dora’s Evil Twin at the Farm
AO: The Farm
QIC: Infinity
The PAX: Chile, Running Man, and Brooklyn
WarmUp: Dynamic movements to (literally warm us up): 16 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:
Mosey to the close hill for Jacob’s Ladder!
6 Air Squats at top, 1 Burpee at the bottom
5 Air Squats at top, 2 Burpees at the bottom
…
1 Air Squat at top, 6 Burpees at the bottom
Mosey to parking lot
6 walking lunges, 1 merkin
6 walking lunges, 2 merkins
…
6 walking lunges, 6 merkins
Line up at one end of parking lot
Bear crawl two parking spots forward, 1 burpee
Bear crawl two parking spots forward, 2 burpees
…
Bear crawl two parking spots forward, 7 burpees
Now, travel back to the other end of the parking lot
Run backward two parking spots, crawl-bear back 1 parking spot
Repeat until reach curb
Mosey to field for Dora’s Evil Twin!
10 burpees, run 120 yards to other end of field
20 merkins, run 75 yards across field
30 air squats run 120 yards to other end of field
40 LBCs, run 75 yards across field back to start
10 Roll-over Merkins
Mary: 14 Dying Cockroach IC, 10 American Hammers IC, 10 Hello Dollies IC, 12 Flutter Kicks IC, 10 Nolan Ryans each side IC, and 15 Penguin Crunches IC
Observations: Congratulations on completing your first sub-freezing workout! This was a challenging one, but the PAX kept moving out of necessity to fight off hypothermia. We impressed the construction workers mustering at the other end of the parking lot.
CoT:
There are two states in a relationship: positive sentiment override negative sentiment override. There is no in-between.
The HIM knows that he is either Accelerating or Decelerating in all of his endeavors and relationships, particularly with his wife. There is no other in-between state of nature as such as “maintenance”. If you think you are maintaining, you are actually Decelerating because there is no Status Quo . Thus, the HIM never thinks of maintaining his marriage. He always focuses on Accelerating it. What are you doing to accelerate your most critical relationship?
Reverse Suicide Ladder
AO: #thehighlands
QIC: Toolbox
PAX: #jag, #jenner, #trolley and YHC
Warmup: SSH IC, Imperial walkers IC, deep air squats, willie Mays hayes IC, windmills IC, short mosey to the field end line.
The Thang: reverse suicide: run 75% full field, hold for 10 burpees, return to starting point, hold Al Gore.
75% to the far 18 for 20 bonnie blaires then to end line for 10 burpees and return to starting point. Hold Al Gore.
75% to midfield for 30 2 up 1 downs, then to the 18 for 20 BBs, then endline for 10 burpees and return to start and hold Al Gore.
75% to the near 18 for 40 mtn. Climbers IC, midfield 30 2 up 1 downs, to the far 18 for 20 BBs, and end for 10 burpees and return to start hold Al Gore.
Final round 10 kneeling tuck jumps, 40 mt. Climbers IC, 30 2 up 1 downs, 20 BBs, and 10 burpees and return to start.
Mosey over to the playground for some more frivolity: 1. Max reps pull ups fb hold low plank until everyone is done then 30s additional count.
2. Hanging knee raises IC (R, mid, L =1) can’t remember how many but my forearms were shot after the hang.
3. Hanging windshield wipers single count 20.
MARY: round the circle choose your own adventure:
1. Big boy up ups: toolbox
2. Typewriter merkins IC: jag
3. Freddy Mercurys IC: trolley
4. Glute marches IC: jenner
5. Kobe crunch SC: toolbox (picture v-sit with a flutter kick and a clap in between the legs)
6. Toy soldiers IC (variable speed): jag
7. Australian Toy soldiers IC: toolbox (picture long leg bridge with a march IC variable speed)
CoT: With Thanksgiving coming I am thankful for all of you being part of my journey, I am thankful to be a part of yours, I am thankful for my family, our collective health, our wealth (that we have enough and enough to help others), thankful for the days we have and the ones that will come. Thankful to make it through this time and for the prosperity we will have when it is all over. Thankful for our perseverance as times are getting dark. Thankful we will make it through this being careful and maintaining vigilance. Please be careful, take care of each other, and be well today and everyday. Amen.
Two Steps Forward and One Step Back!
AO: Horizon
QIC: Maj Payne
The PAX: 3-Mile, Magoo, Sticks, Kodiak, Derail, Kombucha, Disco, Grease Monkey, Infinity, FNG Ozark, Attaché, Fuzz
Warmup:
- SSH x10
- 5 x Burpee
- BWS x 15
- Imperial Walker x10
- 5 x Burpee
- WMH x10
- Cherry Pickers x 10
- 5 x Burpee
The Thang: Mosey to the corner hill for Jacobs Ladder – climb hill, 6 x body weight squat, back down, 1 burpee, back up, decreasing body weight squats and increasing burpees each time, maintaining 7 reps total.
Continue to mosey around school. Then 5 x steps, 1 x Merkin, 5 x steps, 2 x Merkins, 5 x steps, 3 x Merkins. And so on up to about 10 x Merkins or so.
Continue forward to parking lot for…
Two steps forward and one step back. Broad jump 2x parking spots, crawl bear back one. Do this for 8 spots.
Then…
One step forward and two steps back. Run backwards 2x parking spots and bear crawl forward one. Do this for 8 spots.
Move back to the soccer field for a quick 10 x Rollover Merkins.
Finish the Thang with a 4 corners Payne Box:
10 x Burpees, sprint to next corner for…
20 x Merkins, sprint to next corner for…
30 x BWS, sprint to next corner for…
40 x LBC, sprint to final corner and plank it out.
Once the six finishes, repeato, but in reverse!
Mary: 25 x Flutter kicks
COT: Progress feels difficult at times, and like our workout today, it sometimes feels like we’re not moving forward. Two steps forward and one step back, or sometimes even one step forward and two steps back! It’s important to remember that everything we do with earnest effort makes us better. We improve by pushing through our obstacles. Every challenge we encounter makes us better, and it’s important to embrace that reality. It’s about the process. Always keep pressing!
Aye!
F3 The Capital 