Category: Uncategorized

AO: Delphi

QIC: Nano

The PAX: Pop Fly, Hightower, Dunder, Zeus, Slider, YNAB, Wham-O, El Niño, Derecho

WarmUp:

SSH, Willy Mayes Haze, arm circles, cherry pickers, wind mills, lunges, hip flexor/calf stretch.

The Thang:

At the yard line indicated below, the PAX performed the exercise then ran to the other end line and “back to the light.” Each time the light was moved 5 yards. The exercises included:

• 0 Side Straddle Hop – 50
• 5 Merkins – 25
• 10 Calf Raises – 50
• 15 Plank Jacks – 25
• 20 Air Squats – 50
• 25 In and Outs – 25
• 30 Overhead Claps – 50
• 35 Lunges – 25 each
• 40 Bonnie Blaires – 25
• 45 Hillbillies – 25
• 50 Upstrattle Hop – 50 (25 each)

Now its the Sprints: (Still at 50 yard line)

• Sprint to 0 and back to 45, pick-up 6
• Repeat from 45
• From the 25, finish with shuttle run, OYO.

Mary:

We had time for a round of exercises including:

• Australian Snow Angels
• Big Boi sit-ups
• Flutter Kicks
• Rowboats
• Ring of 5 planks + 5 pushups
• Pickle Pounders
• Bad dogs
• Freddie Mercury

COT:

• From the Manly book club book, “How to think about money,” the author begins with a discussion about happiness. Above a certain income level, the author says that getting additional tangible goods doesn’t correlate with increased happiness. Instead, one should focus on experiences, and finding ways to enrich your live with new activities that you do with others, especially you family and friends.
• So, stop trying to keep up with the Jones! Instead, get out of the house, take a trip, go for a walk, do something new, and make sure you bring someone along to enjoy it with you.

Start Time: 04:30

End Time: 05:20

Weather: 50s with light mist

AO: Proving Grounds

Q: Counselor

PAX: Chew Toy, Dux, Shredder (FNG)

Warm-up:

Opened with 5 Core Principles of F3, Side straddle hop, arm circles (forward, backward), windmills, 400m Mosie.

The Thang:

Core and Strength – 2 minute 10 rounds (Bear/Crawl 3 mins) with a 30 second break in between each exercise.

1. Lunges

2. Bear Crawl 30 yards and back

3. Merkins

4. Coupon Press on Back

5. Squats

6. Kettle Bell Swing with Coupon

7. Scissor Kicks

8. Plank Jacks

9. On Knee Curls with Coupon

10. Toe Smasher with Coupon

11. Crawl Bear

12. Burpees

CoR, NoR, announcements: recap of 2nd F event Cornhole tournament on 10/24, Naming of FNG (Shredder), closing in prayer.

AO: Sparta

QIC: Ashe and Nano (B-day Q)

The PAX: Hightower, El Niño, Derecho, Zeus, Pop Fly, Obadiah, Yard Sale

Warm Up:

The PAX ran the field stopping at the four corners and the two midfield-touch lines for the following warm-ups:

• Side Straddle Hop (SSH) x 20 IC
• Arm Circles 4 x 10 IC (small/wide/front/reverse)
• Imperial Walkers x 15 IC
• Cherry Pickers x 10 IC
• Windmills x 10 IC

The Thang:

The monorail had 6 stops including the four corners and two midfield-touch line. It travels around the outside of the field, or along the field diagonal (skipping 2 stops). The PAX begin on the monorail and the leader drives. If he reaches a stop, he must get off, along with anyone else that wants to. The next person then leads and the monorail continues. There must be at least one person on the train the entire time. Don’t let it stop!

The Stops:

• Stop 1: 50 Blockees
• Stop 2: 50 Cinder Block (CB) Curls to overhead press
• Stop 3: 50 Box-Jump Burpees
• Stop 4: 50 CB Sumo Squats
• Stop 5: 50 Kettle Bell Stand-Ups (25/side)
• Stop 6: 50 Kettle Bell Swings

Mary: We went around the circle each leading an exercise including

• Flutters Kicks
• Big Boi Sit Ups
• In-Outs
• LBCs

COT:

• (Nano) Another year of my life is in the books. This year, 2020, was predicted to be the year of hindsight, a time to look back at the past few decades, to learn and grow. It certainly became a year to reflect, but in a very unexpected way. If it wasn’t for F3, I think I would be in a much worse place than I am today. Therefore, I want to say thank you, and I appreciate all of you for keeping me motivated, accountable, and for helping me continue to grow.

Announcements:

• Official LoCo Launch on 10/31
• CSAUP at Lincoln Memorial on 11/7 (pre-Veterans Day)

AO: The Farm
QIC: Infinity
The PAX: Chile, Running Man, Jag, Infinity, Cadence, Buzz, and The Colonel

Warm up:

20 SSH IC

10 Air Squats IC

5 Merkins IC

10 Don Quixote IC

10 Pumpkin Pickers IC

10 Arm Circles IC

10 Dolphin Hops IC

10 Bronco Busters, each side

10 Mountain Climbers IC

The Thang:

F3 Monopoly (aka, F3opoly)

Split the PAX into two teams, each competing against each other to see who could go around the game board more. At each “property square” around the board, the teams performed exercises before rolling the dice to move again.

Observations:

After all that work, dedication, sweat, and grunting, the teams both got a score of 4, meaning we had a tie. Although it was a tie, one team completed the game without being incarcerated, while the other team was arrested multiple times.

Announcements:

Happy birthday to The Colonel, and welcome to the 50+ club!

The Grunt Veteran’s Day F3 convergence on Saturday, Nov 7th at 7am at the Lincoln Memorial. Note the time change with the end of Daylight Savings on Nov 1st.

Be on the lookout for community service opportunities. Bring any ideas to Infinity.

COT:

The F3 Founder, David “Dredd” Redding, defined a Jester as anything that inhibits personal improvement (e.g., addictions, habits, character flaws). Each of us has a Jester that we are fighting. Our Jester tells us several lies to keep his grip on us. One of the Jester’s lies: You are What You Do. Since that is not always virtuous, we may be tempted to think that the non-virtuous selves are who are are. But that is a LIE! You are what you choose to be today, not what you have chosen to be before. We are not what we do, but what we are intended to be. It is up to us to determine and fight for what we are intended to be.