Category: Uncategorized

AO:  The Patriot

QIC: Lucius

PAX: Bone, Flutie Flakes, Hightower, Lazlo, Poe, Lucius; FNG joined for part of workout, but had to drop out–we hope to see him again soon.

WARM UP: SSH; Arm Circles; Wind Mills; Downward Dog; Merkins

THA-THANG:

3 x Bearmuda Triangle:  PAX bear crawled between 3 cones spaced 35 yards apart, performing a rest exercise at each until relieved by another group of bear-crawling PAX.  Rest exercises included Merkins, Squats, and Cinderblocks (overhead press; curls; shoulder-to-shoulders).

After completing first triangle circuit, PAX performed:

Ring of Sandbag:  PAX circled up and passed a 50-lb sandbag from man to man.  After passing the bag, each PAX performed a burpee, then recovered to receive the bag again.

After completing second triangle circuit, PAX performed:

Point-to-Point Sprints:  Groups of PAX took turns sprinting from one corner of the triangle to another.  And back.

After completing third triangle circuit, PAX performed:

Railroad Tracks:  First PAX dropped to low plank. Second PAX jumped over first PAX, ran 5 yards beyond him, and dropped into a low plank. Third PAX jumped over first and second PAX, ran 5 yards beyond PAX 2, and dropped into low plank.  Etc. Continued all the way around the triangle.

Another Ring of Sandbag:  Same as the first.  A little bit louder.  And a little bit worse.

Only 300 meters of bear crawl today, but a nice little workout nonetheless.

MARY: Round-robin Abs, including protractor, 100 x LBCs, and Russian Twist.

COT:   There was an article in the Washington Post yesterday about fitness trends for 2019, which cited (1) wearable technology; (2) group fitness classes; (3) interval training; and (4) bodyweight exercises as trends to watch.  We don’t like to throw-around the word “trendsetters,” but F3 combines many of these “trends” (short of an Apple watch) into a fulfilling package.  We all find inspiration from this group.  Thanks for being here.  And for challenging each other to be better.

AO:  Olympus

Q:  Fish Fry, Fallout

Pax:  Misfire and his 2.0 FL Wright, DRPAX Chestnut, Jenner, Fallout, Fish Fry

The theme of today’s’ workout was to rediscover your muscles through new combinations of movements.  We’ll see how successful the workout was based upon the amount of mumble chatter once the 2nd day soreness sets in.

Warmup:  

SSH

Little arm circles

Air presses

Slow squat

Fellowship run around the track, butt kickers and high knees on straightaway

Exercise die up and down the field

Thang

Set 1

20 Jump Squats

10 Walking push ups

       25 Mountain climbers

20 Burpees

10 Dive Bombers

Ricky Bobby Run

 

Set 2

10 Pistol squats each leg

20 Dolphin pushups

20 Bear squats

5 Falling tower (with assist from partner)

10 Helicopters

1 fellowship run as we were too busted already to do anything harder

Set 3

10 Shrimp squats

10 X Pushups

10 Side lunges each side

        30 second L sit

10 Gracie drills

Mary

The highly-descriptively-named Pickle Pounders

Box cutters

Up-down planks

Sit ups with hold at top

Toy soldiers

COT

Building off a thought from Tim Ferris this week.  Who needs New Year’s resolutions?  Do a prior year review.

1.  Grab a notepad and create two columns: POSITIVE and NEGATIVE.
2. Go through your calendar from the last year, looking at every week.
3. For each week, jot down on the pad any people or activities or commitments that triggered peak positive or negative emotions for that month. Put them in their respective columns.
4. Once you’ve gone through the past year, look at your notepad list and ask, “What 20% of each column produced the most reliable or powerful peaks?”
5. Based on the answers, take your “positive” leaders and schedule more of them in the new year. Get them on the calendar now! Book things with friends and prepay for activities/events/commitments that you know work. It’s not real until it’s in the calendar. That’s step one. Step two is to take your “negative” leaders, put “NOT-TO-DO LIST” at the top.  These are the people and things you *know* make you miserable, so don’t put them on your calendar out of obligation, guilt, FOMO, or other nonsense.  And just remember: it’s not enough to remove the negative. That simply creates a void. Get the positive things on the calendar ASAP, lest they get crowded out by the noise that will otherwise fill your days.

On a deeper level, a more fundamental principle is to fill your heart with scriptures and truth other things that bring joy that crowd out the darkness in your life.

 

 

 

 

 

AO: The Patriot

Q: Maj Payne and Rogue

The PAX: Dr. D, FiA Milkweed, FiA Rooney, Liverpool, Lucius, Deflator, Squid, Prototype, FNG Papa Smurf, FiA FNG Red Card, FiA FNG Digits, Bone, Leprechaun, Hightower, FishFry, Bieber, Hefty, Lazlo, FiA FNG Snickers

Lucky 21 PAX posted in the Christmas Eve gloom (albeit a bit later than usual –0700 — yes, sleep is a crutch, but it’s not sooo bad to partake in some extra every once in a while) for a special F3 family convergence beatdown from the Paynes. While Fishfry gave us the 12 Days of Christmas on Friday last, Ms. Rogue “Payne” was eager to continue the theme with a 12 days of Christmas Eve, which thankfully was slightly different. Fishfry did express concern when YHC introduced the 400 yd track run as one of the first exercises, but alas, we altered the rules for this one, and the PAX were not required to repeat the exercises each time through…thankfully for all.

Warm up:

15 x Side Straddle Hop (in cadence)
10 x Little Bitty Arm Circles (Front, in cadence)
10 x Little Bitty Arm Circles (Rear, in cadence)
10 x Seal Claps (in cadence)
10 x Slow Body Weight Squats (in cadence)
10 x Dive Bombers

The Thang:

Count off by 2s to form two teams. Rogue enthusiastically explained each of 12 different exercises the teams had to complete, that were written onto tennis balls..er little yellow Christmas balls (LYCBs)! Team members must run down the field, ring the abnormally large jingle bell, run back to a LYCB, pick it up and bring it to the endzone where their team awaits in the rest position of choice (plank or squat…or frankly, simply standing around thinking about their favorite rest position). After each exercise is completed, a new team member must sprint down to the big jingle bell ring it, and repeat the procedure until all 12 LYBCs are back with the team. First team finished wins!!

The competition was stiff, even with Bone sprinting ahead during the 400yd run to grab a LYCB far ahead of the opposing team. But it all came down to an M and 2.0 sprint off, and well…the 2.0, FiA FNG RedCard, took the trophy against momma, FiA Rogue. The ol’passing of the baton kind of thing. It’s beautiful really.

The PAX then moved on to a series of escapades, performing some reindeer chasers (not the liquid kind), a version of Duck, Duck, Christmas Goose, then a Holiday Tug o’ War (which looks oddly similar to a regular tug of war).

The PAX finished off with a couple of new-to-us Mary exercises. DR PAX from F3 RVA Bieber gave us Toy Soldiers, which consists of holding a six-inch low-plank while tapping toes on the ground. Very painful, sir. Then Liverpool, distinguished DR PAX from F3 Carpex gave us the protractor, in which pax assume their six, then call out angles that their legs must conform to (e.g., 30, 60, 90, 15, we even had a 5 and a 3, which seemed about the same to YHC) around the circle, similar to a ring of fire.

Time caught up, and we were complete, except for the formalities.

COT: It’s Christmas Eve and we are thankful for all who posted today! Remember the reason for the season – for Christians, it’s the birth of our savior. Whatever your belief though, it’s a time to give back. Giving to others makes us all feel better inside, and when we feel better, we do better for those we serve. When we serve, we become better people, and that is what we all must do — become better in whatever role we play in life. Amen and Aye!

AO:  Patriot

QIC:  Fish Fry

PAX:  9 Pax were up for our Christmas challenge.  YHC, Maj. Payne, Hightower, Poe, Bone, Jenner, Trebeck, Lucius, and Buffet from the compound

The Setting:  A warm, springy 61 degrees and wet.  Hey, wait.  We’re in December.  What is going on with 61 degrees?  I’m not complaining, though.

Warm Ups:

SSH

Baby Arm Circles

Shoulder Presses

Slow Squats

We then played several rounds of Christmas-themed warm up games.

Rudolph the Reindeer tag with one person (Rudolph) trying to tag designee inside the huddle.  Bone went totally outside the rules and tried to crawl through the huddle.  Only coal for him for Christmas.

We then moseyed to the flag poles for Festivus feats of strength.  We partnered up and joined hands for a feat of strength called slap.  A few rounds later, and no one was pinned into submission, so Festivus continued.  I don’t think anyone aired their grievances.

Finally, we moved over to the hill for Santa Sled races.  Each sled was laden with one block, representing all the gifts for kids.  Hightower took a beating after a collision of the sled with a pole. In what can only be classified as a Christmas miracle, he was back up on his feet in no time and ready to go.  Good thing about those disclaimers.

After all the games, we were ready for the challenge:

The Thang:

 

12 Days of Christmas Challenge

1. Squat Thruster with block
2. Sprint to bottom of hill and back (counts as two reps)
3. Silver Bell swings (kettle bell with block)
4. Around the world jump
5. Derkins
6. Dwight Howards or Air Squats
7. Curls
8. Aussie Pullups
9. Bent Over Rows
10. Dips
11. Burpees
12. Overhead walking lunges with block

Do like 12 days of Christmas Song

1, then 2-1, then 3-2-1, etc.  For a total of 364 reps

Mary:  YHC wisely decide to skip Mary due to his over design of the Q for the day.

COT:   Drawing from a meditation I read about Advent.  Advent is about the already and not yet.  About the coming of light breaking into the darkness, but that breakthrough is not yet complete and won’t be until the second advent.  What was unleashed in that miracle is working through us now, and we have a call to act on it in our jobs, in our families, and wherever we are to be an agent of good.

AO: Compound

QIC: Hightower

The PAX: HT, Prius, Buffet

Warmup:
15 cadence count SSH’s, Arm Circles forward and reverse, calf stretch, them mountain climbers. Followed by Fellowship pace jog to parking deck by MOM’s.

The Thang:
YHC wanted to pay tribute to Coco from Churham, who had the Q of my first F3 in Hillsborough. He totally smoked me so bad that I was totally hooked on F3.

Start on the bottom of the parking deck, as our Base. Here we did 5 burpees, then sprinted to top of ramp. There we did 1 minute of Mountain climbers. Then jog back to Base. At Base 5 burpees, then sprint to next level up the parking deck. There we did 1 minute of Side straddle hops, followed by 1 min of mountain climbers. Recovery jog back down to Base. At Base do 5 burpees, then sprint to the next level up the parking deck. There we did 1 min of Monkey Humpers, 1 min SSH, 1 min mtn climbers. Then jog back down to Base. At Base we did 5 more burpees, then sprint to the next level up the parking deck. There we did 1 min of
Merkins, 1 min monkey humpers, 1 min SSH, 1 min mtn climbers. Then jog back down to Base for recovery. Since we ran out of time, once we got to Base we did 5 more burpees, then sprinted up to the next level of the parking deck, finally jogged back down for recovery.

Mary:
Ran out of time, so PAX jogged back to middle school field for COT.

COT:
YHC spoke about the need for change! Best way to accomplish change is to get out of your comfort zone. Gratitude to PAX for coming out in the cold and pushing their comfort zone, looking for Change.