Category: Uncategorized

DATE: 2021-10-19
AO: General
Q: 2 percent
PAX: Booking, Lazlo, petro, Traveler, Jenner
FNGs: None
COUNT: 6
WARMUP: SSH, Arm Circles, Michael Phelps,
Imperial Walkers, Hill Billies, Willy Mays Hays, Cherry Pickers, Downward Dog, Kobra Kai
THE THANG: PAX mosey’d to the pull up bar. 2 rounds of pull ups each. 10 reps. Single PAX performed 10 pull ups while the remaining PAX performed mountain climbers, break dancers, Merkins, Peter Parkers, body weight squats, calf raises. Box jumps – 5 rounds
Mosey to the park. 15 Australian Merkins.
Mosey to a stop sign. 15 partner Merkins with a high five.
Mosey to the trail with a very steep hill. Each PAX took turns running down then back up the hill while the remaining PAX alternated between the forward leaning rest position and Al Gore.
Mosey to the bike racks. Bear crawl through. 15 dips. @petro noted that there were a second set of bike racks that looked slightly off kilter. Rather than try to straighten them out, QIC decided it would be best to perform a bear crawl then crawl bear, weaving in and out so as celebrate their uniqueness. Mosey back to the field for Mary.
MARY: Nolan Ryan’s
ANNOUNCEMENTS: the Grunt 11/6
COT: “Mental toughness is to physical as four is to one.” – Bobby Knight

Hopefully this morning’s workout is the toughest physical challenge you’ll see today. What else will you achieve today that challenges your mind and your mental toughness?

DATE: 2021-10-19
AO: Delphi
Q: Nano
PAX: Nano, YNAB, Dunder, Hoolihan, Joint Chief, Rambler, Zeus, I-Beam, Bluegrass FNGs: None
COUNT: 9

WARMUP: SSH, air squats, over head claps, LBAC, Willie Mays Haze, Downward dogs, Carolina’s Dry Docks
THE THANG: The packs lined up at midfield In two lines, with one coupon at the end of both lines. The man with the coupon did the coupon exercise while the rest of the packs did the other exercise. After doing the CB exercise the PAX ran to the goal line and back. Meanwhile the coupon was passed to the next PAX on the team until everyone was done and then the next exercise was started. Two rounds were completed; in round two the number of CB exercises doubled. The CB exercises / Non-CB exercises included:

* 10 Curls / Air squats
* 10 Bent over rows / reverse lunges
* 10 CB Swings / Merkins
* 10 Overhead press / Jump squats
* 3 Blockies / Lunges
Repeat with numbers doubled

MARY: The PAX moved over to the wall for some:
* big boi sit-ups with legs at 90 degrees.
* Big boi sit-ups with wall touch for each
* Feet on wall reverse pickle pounders

COT: There is no secret to achieving meaning and fulfillment in your life. The key is to find ways to serve others doing the things you enjoy the most. Therefore, find what you love and figure out how you can do it and serve others. It can take a lifetime to figure out what that is for you, so get started now!

DATE: 2021-10-15
AO: Sparta
Q: Zeus
PAX: Pop Fly, Rambler, Lightyear, Hightower, Nano, K-Pop, Bluegrass FNGs: Space- Cowboy
COUNT: 9
WARMUP: Torso Circles, Toe Touch Twist, Michael Phelps, Arm Circles, SSH, DWRD Dog, Cobra Kai
THE THANG: HIIT WORKOUT 5 exercises. Each exercise 45 seconds each with 15 seconds rest. Tug of war teams of 4. 1 PAX judges.
Exercises- Jump Squats, Cracking Burpees, Hand walkout Merkins, Bonnie Blair’s, Mountain Climbers MARY: Multiple Ab exercises
ANNOUNCEMENTS: The Grunt, Turkey Trot
COT: Always a joy just to see one another in the Gloom.

DATE: 2021-10-19
AO: Atlantis
Q: Rogue
PAX: Deflator, True North, Infinity, Hammerhead
FNGs: Wilson (DR PAX)
COUNT: 6
WARMUP: SSH, Pendulums, No Surrenders, Dolphin Claps, Hand Kicks, Vitruvian Mans

THE THANG:
Merkins and Scout Run
Indian Run to Stadium
Dora at stadium
Stairs and Merkins
200 cumulative
Breather: Don Quixotes and Dog Paddlers
Up tempo mosey around AO with Merkins to starting point

MARY: Sweat Angels, Flutter Kicks, LBCs, Six Inches

ANNOUNCEMENTS: Fridays at Atlantis are on, see you at 0600

COT: The letter of St. James chapter 3 refers to the power of the tongue; it is like a rudder that steers a great ship or a spark that can set a forest ablaze. In a world of twenty-four hour news cycles, social media, “reality” TV, an unhealthy appetite for sports and entertainment, and one political controversy after another, our lives are inundated with empty, vain, and often destructive speech. This passage from St. James is an exhortation for myself and others to be those who guard our thoughts and our speech; to speak carefully, thoughtfully, with wisdom, and truth at the right time. May we put into practice a few principles our grandfathers and great-grandfathers knew: the art of silence and the lost wisdom that words matter. Let us go against the current of our culture and work hard to disciple our speech in the same ways we disciple our bodies and set that example for our families and communities and show the better way of life.

DATE: 2021-10-19
AO: Freestate
Q: Horshack
PAX: Deagle, CashOnly, ShowMe
FNGs: Lefty
COUNT: 5
WARMUP:
• SSH x 25 IC
• Imperial Walkers x16, IC
• Hillbilly x16, IC
• Windmillsx16, IC
• 2 laps Kareoke
• Walk out Cobra Kai stretch 10 count
• El Capitan x 16 OYO
• Michael Phelps x16, IC
• Cherry Pickers x 16 IC

THE THANG:
Performed on a large diamond (square). For the first round, do 7 reps of an exercise at each of the 4 corners with 80% sprint in between corners. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds eachg. • 7 burpees
• 14 Big Boi Situps
• 21 Lunges
• 28 Mountain Climbers
• 35 Overhead Claps
• 42 Air Press

MARY:
• Flutters x 15 IC
• Box Cutters x 10 each Way IC
• Dying Cockroach x 15 IC
• Plank-o-rama x 10 each way IC
• Protractor plus long count flutters x 10 IC
• Stretch-o-rama OYO

ANNOUNCEMENTS:
Thirty Third Thursday at Irish Inn at Glen Echo on Oct 21st – 6:30p

COT:
Name-o-rama; Welcome FNG Lefty!

COT: Inclusion was a big theme of the F3 10th Anniversary. Beyond promoting racial and religious diversity (91% of F3 identify as white and Christian), I want to highlight inclusion of people with disabilities and persistent injuries.
McFly visited us several months ago and he is associated with a fantastic program in Capre Fear NC called Ainsley’s Angels which has expanded to 70 cities in 33 states. From their website: https://www.ainsleysangels.org/

At Ainsley’s Angels of America, we aim to ensure everyone can experience endurance events, Ainsley’s Angels of America aims to build awareness about America’s special needs community through inclusion in all aspects of life. Serving as advocates to providing education and participating as active members in local communities, we believe everyone deserves to be included.

……When Ainsley went for her first jog during a local road race in 2008, she gave a radiant wind-induced smile that anyone would envy. In an instant, running provided the family with a therapeutic means to fight the devastation associated with learning and trying to live with the fact that sweet Ainsley had a terminal illness that would eventually take her to heaven in February of 2016.

Her smile on the race course, the positive energy surrounding the start line, the other Angel Athlete riders and Angel runners smiling from ear to ear, the togetherness of every member preparing to ‘roll with the wind’, the fearlessness of the athletes, the normalcy of the family, and the love everyone shares is a therapy like no other!
This experience is now known as the first of 100 road races that Ainsley has completed, to include nearly 20 half-marathons, as well as the 2011, 2013, 2014, 2015 Marine Corps Marathons in Washington D.C. Ainsley’s now 15 year old sister, Briley, joined her for 30 of these races and the family has discovered first-hand the therapeutic effects of these races…again, not only for Ainsley, but for her entire family and now for the entire Ainsley’s Angels of America FAMILY!