PAX: Ashe, Yardsale, Derecho, El Niño, PopFly, Nano, Gadget, Zeus,
Warm up:
Fellowship jog, 2 laps around freshly snow covered track.
Theme: Presidents’ Day selected in Feb in honor of our 1 president Washington, his Bday Feb 22
46 presidents
19 presidents served more than 1 term
8 presidents died while in office: Harrison, Taylor,Lincoln, Garfield, McKinley, Harding, Roosevelt, Kennedy
15 Were VP’s before becoming President
The Thang:
8 Rounds:
46 Air Squats
19 Merkins
15 burpees
Each PAX led different round.
Ran out of Time for Mary
Group stayed behind to knock out Monthly Challenge ab of the day.
CoT:
Gratitude. Thankful to parents, grandparents, siblings whoever help us get to where we are today. Think of our lives with out there guidance and support. Be very grateful for those that have helped each of us. How can we pay that forward?
WarmUp: Air Squats, Don Quixote, Michael Phelps, and Cherry Pickers.
The Thang: Rocky Balboa workouts done to music from the first four Rocky movies:
Rocky I
400m Run w/weight (water bottles in each hand)
20 Shadow Speed Bag punches IC
10 Typewriter Merkins (1-arm Push-ups)
20 BBS with twist/punch at top w/weight
10 Clapping Merkins
20 Jab-Jab-Cross Punches w/weight
Rocky II
Suicide Sprints
10 Typewriter Merkins (1-arm Push-ups)
20 Coupon Block Swings (Chopping Wood)
10 Pull-ups
20 BBS with twist/punch at top w/weight
20 Shadow Speed Bag punches IC
20 Jab-Jab-Cross Punches w/weight
12 American Hammers
20 Lateral and Front Combo Raises IC
20m Walking Lunges
20m Bear Crawls
10 Shadow Jump Ropes w/weight IC
Rocky III
Suicide Sprints
20 Jab-Jab-Cross Punches w/weight
Apollo Creed Footwork drills
More Suicide Sprints
20 Shadow Speed Bag punches IC
15 Swimmers IC
20 Jab-Jab-Cross Punches w/weight
10 Shadow Jump Ropes w/weight IC
Rocky IV
20m Walking Lunge out and 20m Bear Crawls back (Running: up a snow-covered mountain)
20 Shadow Speed Bag punches IC
20 Crossover Punches (Sawing wood)
15 Weighted American Hammers (Lateral medicine ball throw)
20m Bear Crawl out and 20m Standing Long Jumps back (Weighted sled pull)
10 Wide-grip pullups
Mary: V-ups and BBS with twist/ punch at top w/weight.
Observations: This was a non-stop beat down, but we put in a solid performance. YHC ran out of breath during the footwork drills. There were more exercises from Rocky IV, but we ran out of time.
CoT: “Going in one more round when you don’t think you can. That’s what makes all the difference in your life.” – Rocky Balboa
“Every champion was once a contender who refused to give up.” – Rocky Balboa
The PAX: Lucius, Bone, Surely, Subprime, Citrus, Maguire, Sunshine, Lazlo, Undertow, Cable Guy, Fish Fry, Petro
Lucky 13 PAX posted this Friday gloom at The Patriot. Frost covered the ground, and the footing was definitely not sure, but these obstacles could not stop the select #HIM whose desire was to continue moving to advantage! The task before them was not easy, but it was fairly simple — an escalator beatdown that only went higher!
WU: SSH x 40? (or however long it took for all stragglers to grab a coupon and join the circle), IW x 10, WMH x 10, Cherry Pickers x 10, BWS x 10, then slow BWS x 10, and finally 10 x Merkins IC.
The Thang: The Escalator!
5 x Burpee, then a lap (around the turf area due to the track being more akin to a skating rink. Safety is important too!
5 x Burpee, 10 x Merkin, then a lap.
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 x 2-Count SSH.
Time for Mary!! And yes, the Mountain Climbers were particularly terrible.
Mary: 10 x Flutter Kick. Can’t have Mary without Flutter Kick. Pretty sure that’s illegal, at least for a MP Q. Then 50 x LBC
COT:
I’m stronger because I had to be, I’m smarter because of my mistakes, Happier because of the sadness I’ve known, and now wiser because I learned.
Every challenge you face today makes you stronger tomorrow. The challenge of life is intended to make you better, not bitter.
With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident, and more and more successful. So keep taking steps forward. That is what makes you a leader in whatever capacity you are: as a husband, a father, a son, a brother, a teammate, a friend. At work and at home. Embrace the challenges!!
PAX: Obadiah, Derecho, Hightower, Pop Fly, El Nino
WarmUp: SSHs, Merkins, Air Squats, Good Mornings, Down Dog, Cobra Kai
The Thang:
The PAX paid homage to the story of Joshua bringing down the Walls of Jericho (with coupons). Seven exercises, seven reps each, running around the school (later modified to the parking lot for time). Exercises: Merkins, CPRs, Goblet Squat, Shoulder Press, Ins/Outs (Zeus’ Special), Lunges, Lion King. Ran for a grand total of about 1.9 mi.
Mary: Rocky Sit Ups, Flutter Kicks, 6 inches onstop while being serenaded with "High Enough" by Damn Yankees, then LBCs for good measure.
COT: Leadership involves practice, getting out of your comfort zone and building up from there. Obadaiah offered a strong prayer for F3 men to be positive forces throughout this great land of ours.
Announcements: The 2021 Abominable Ruck Challenge was a hoot and our backs have stopped hollering. Dads Camp on 4/17, more info in the dadscamp channel. El Nino Wants You to join him in taking on The David Goggins on March 5, check mumblechatter channel for details.
F3 The Capital 