Category: Uncategorized

DATE: 2021-10-18
AO: Horizon-Ao
Q: 2 percent
PAX: Old Bay, 3 mile, Kodiak, Brown Bag, Maj. Payne, sticks, Poe FNGs: @Attaché; @Kombucha
COUNT: 10
WARMUP: SSH; Imperial Walkers; Hillbilly’s; Arm Circles; Michael Phelps; Willy Mays Hays; Cherry Pickers; Downward Dog; Kobra Kai
THE THANG: two giant dice. 10 eager HIM’s looking to press their luck with most exercises using a coupon.
Round 1 – roll one die to find out corresponding exercise then do 10 reps of said exercise: 1 = Coupon chest press, 2 = Tricep Press, 3 = Bent over row, 4 = 2 count Bonnie Blair, 5 = Coupon Curl, 6= Blockee
Round 2 – roll both dice to find out corresponding exercise, then roll a second time for number of reps: 2 = Bulgarian Split Squats (single leg, repeat), 3 = Seal claps, 4 = Derkins, 5= Coupon swings, 6 = Jump Squat with knee slap, 7 = Figure 8’s (I. C. ), 8 = Front raises, 9 = Plank jacks (I. C. ), 10 = Side shuffle touch the ground, 11= Jack knife, 12 = Traveling Merkins MARY: Nolan Ryan’s
ANNOUNCEMENTS: 11/6 the Grunt
COT: nobody reads this far down….if you did, I’m very impressed.

DATE: 2021-10-18
AO: Patriot
Q: Wedding Singer
PAX: CableGuy, Lazlo, Lucius, My Space, Booking, Ice Tea, Jag FNGs: None
COUNT: 8
WARMUP: SSH, Michael Phelps, Itty Bitty Arm Circles, Cherry Pickers, WMH, imperial walkers, downward dog, world’s greatest stretch THE THANG: rotate twice through stations with coupon
1. 10x overhead press, Merkins, squats. Repeat. Rifle carry to 2 2. 10x kettlebell swing, shoulder taps, curls. Repeat. Shoulder carry to 3
3. 10x Atlas shrug, mountain climbers, around the worlds. Repeat. Farmer carry to track 4. Run a lap – timer for 1,2,3
MARY: leg lifts over coupons (lots of those), Freddie Mercuries, toe touch crunches, side plank – thread the needle, side plank w/ crunch, Superman’s, bridges, big boy sit-ups, flutter kicks ANNOUNCEMENTS: the Grunt, Turkey Trots
COT: it’s getting cold. Get some warmer gloves, dig out warmer clothes (I found great stuff in my Teenaged son’s closet) and KEEP COMING TO F3.

DATE: 2021-10-18
AO: Farm
Q: Chile
PAX: Infinity, Rocky, Sparky, Matthew – Running Man
FNGs: None
COUNT: 5
WARMUP:
Grady Corn
Beet pickers
Willie Mays Hayes
Michael Phelps
Imperial walkers
THE THANG:
Tabada – 8 rounds of each
Set 1 – SSH
Set 2 – Squats
Set 3 – LBCs
Set 4 – Mountain climbers
Set 5 – Broad jump with back pedal
– Jump forward then run backward to start
Set 6 – Freddy Mercuries
Set 7 – High Plank Shoulder Taps
Set 8 – Nolan Ryan (alternate sides)
MARY:
Rosalitas
Penguin crunches
American Hammers
ANNOUNCEMENTS:
COT:
Excellence vs. Perfection
Don’t seek perfection, but instead strive for excellence. It may seem that these two have only subtle semantic distinctions; but in fact they are quite at odds. Perfection is excellence’s somewhat pernicious cousin. It is pedantic, binary, unforgiving and inflexible. Certainly there are times when “perfection” is necessary to establish standards, like in performance athletics such as diving and gymnastics. But in general, perfection is someone else’s perception of an ideal, and pursuing it is like chasing a hallucination. Anxiety, low self-esteem, obsessive compulsive disorder, substance abuse, and clinical depression are only a few of the conditions ascribed to “perfectionism.” To be clear, those are ominous barriers to success.

Excellence is an attitude, not an endgame. The word excellence is derived from the Greek word Arête which is bound with the notion of fulfillment of purpose or function and is closely associated with virtue. It is far more forgiving, allowing and embracing failure and vulnerability on the ongoing quest for improvement. It allows for disappointment, and prioritizes progress over perfection.
>From “5 Characteristics Of Grit — How Many Do You Have?” by Margaret Perlis, Forbes Magazine, October 2013.

DATE: 2021-10-16
AO: Farm
Q: Jag
PAX: Chile, Infinity, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP: IBAC; Overhead Press; Michael Phelps; SSH; IW; Copperhead Squats; SSH; Cherries; WMH; Windmills; Down Dog; Up Dog; Merkins; and SSH.
THE THANG: Alternated a run 43 yards out and back – which was then followed by 4 Burpees and then 3 Burpees (including sets with Prisoner and Kraken variations) – with the following sets: 43 seconds of Squat Thrusters with and without a coupon, sharing among the PAX; 43 seconds of Walking Lunges with and without coupon, sharing among the PAX; 43 yards of Coupon Cleans, Jerks and Throws (4 times, sharing among the PAX); 43 LBCs; 43-yard Bear Crawl; 43 WWIIs; 43 Squat Calf Raises; 43 Penguin Crunches; and Coupon Slams. MARY: Flutterkicks; Freddie Mercuries; and Nolan Ryans.
ANNOUNCEMENTS: The Grunt and . . .
COT: Chad Wilkinson honorably served our country as a SEAL for over 2 decades. Sadly, he lost his battle with mental illness by taking his life at the age of 43, which is about this same age of many of the PAX. We will honor his life on November 20 by doing the Chad1000X at Olympus – 1000 step-ups, alone or with a group, with or without a ruck. However, we need to also remember his lesson: You are not in this alone. You are not expected to go through this alone. Look to the left and the right of you. Just as iron sharpens iron in The Gloom, we support each other. Out.

DATE: 2021-10-16
AO: Freestate
Q: Winston
PAX: Deagle, Horshack, CashOnly, ShowMe, Riot
FNGs: Sherlock, Chief
COUNT: 8
WARMUP:
SSH, Mountain Climbers, Sit Throughs, Bonnie Blairs, Cherry Pickers, Windmills,2 laps-karaoke then Alabama ass kickers, Frankensteins

THE THANG:
Pax moves 2 coupons from corner to corner around the basketball court one at a time while everyone completes the following: Round 1: jump squats
Round 2: plank jacks
Round 3: flutters
Round 4: shoulder tap mirkins
Round 5: lunges
Round 6: Freddie mercuries
Round 7: wall sit
Round 8: burpees

Century climb
Pax plays soccer with “burpee fines”

MARY:
Flutter combo
10x flutters then…
Reverse crunches
Dollies
Little baby crunches
Plank-o-rama

ANNOUNCEMENTS:
COT: