Category: Uncategorized

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The Boomin System

AO
Olympus

QIC
Ba da Boom

The PAX
Highlander, Hightower, Nano, Dunder, Glee, and Mule

Warmups
SSH Arm Circles WMH Cherry Pickers Hillbillies Imperial Walkers Mountain Climbers Calf/Hip Stretches

The Thang
Timer: 20 Bonnie Blares followed by stair run- reach the top: 5 burpees, run back down. Stations included: 2 Pax sparring with boxing pads (gloves optional), followed by overhead arm presses, lunges, arm curls and suicides. Rest with 10 merkins and repeat. But changed suicides to bear crawl, overhead arm press to tricep pulls and arm curls to chest pulls.

Al Gores with 2 rounds of 4x4s includes 4 merkins and 4 mountain climbers (applying 3 count for each one)

Mary
Stairway to heaven, banana rocker (not sure if I got the name right but it’s harder than it sounds), flutter kicks, row-boats , big boy sit-ups, and oblique sit-ups

CoT
Pay attention to the little things. Help a neighbor in need and make a difference in your community. We are grateful for the opportunity of fellowship and the support system that F3 has provides us. Let it fuel your day.

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F3 Beatdown by Committee

Six PAX weathered the cold for an F3 beat down led by Hightowner and Nano.

AO: F3TheCapital – #Delphi

QIC: Hightower / Nano

PAX: Dunder, Mulligan, Highlander, and FNG – Peloton.

Warm Up: SSH 50x, Good Mornings 10x, Arm Circles, Downward Dogs, Willy Mayes Hazes.

The Thang:
1. Hightower lead the PAX for a mosey around Delphi to get the blood flowing.

2. Nano took over for two rounds of “corners,” where each PAX took a spot around the tennis court. The PAX then did 5 merkins and 10 Bonnie Blairs (the hard way) before running to the next spot. This continued for 2 minutes. For round 2 the merkins and Bonnie Blairs were replaced with reverse burpees.

3. Wall Sits: The PAX passed the 25 lb ball back and forth down the line 6 times. Rinse and repeat 1x.

4. Short Circuit: 5 Stations including: 2x ball toss, oblique ball slammers, air squats, seal claps, and bear crawl down and back as timer.

5. -6:03 am, plenty of time for some suicides! The PAX ran suicides on the outer lines of the three Delphi tennis courts. That’s 10 sprints per suicide. Rinse and repeat 1x.

Mary:
Each PAX led a core exercise including superman, flutter kicks, mountain climbers, American hammer twists, Peter Parkers, and 4-count high plank/low-plank.

COT:
Life is short, and tragedy can and often does strike at anytime. Therefore, live in the moment and try to be a beacon of joy and happiness for the people around you.

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Got Hot Dish?

We do now! Maj. Payne brought an FNG to the Compound this morning. He grew up in MN and worked in a cheese factory, so we named him Hot Dish. Hot Dish acquitted himself well of his first F3 workout, featuring:

Warm up: SSH, Mtn Climbers, Merkins, Finkle Swings, Flying sun gods, Flutter kicks, downward dog to cobra pose. 

11’s: burpees & merkins, which doesn’t sound like much until you realize that’s 55 burpees + 55 merkins.

Soccer. 2 on 2 with full-time goalie. Turnovers are two Burpees; goals five Burpee‘s. We were in the Compound’s outdoor underground space, a parking lot featuring walls and columns that made the match feel like indoor soccer. Indoor soccer never stops, and both teams were smoked after 15 minutes or so.

Mary: flutter kicks, LBCs, alphabet, planks. 

Announcements: Q source discussion Thursday via video chat. Link will be posted on Slack.

Monk (QIC)

PAX: Maj. Payne, Hightower, NAFTA, Hot Dish (FNG)

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BlackJack

1/21/2020 F3
Q- Chew Toy

PAX- Pinocchio, Almanac

Warmup

Windmill

High knees

Cadence Arm Circles

OYO quad stretches

OYO Reach through plank (look up name)

21’s 

Carry sandbag or weight between stations

20 squat thrusts(no weight)1 merkin

19 squat thrusts 2 merkins

18 squat thrusts 3 merkins

17 squat thrusts 4 merkins

16 squat thrusts 5 merkins

15 squat thrusts 6 merkins

14 squat thrusts 7 merkins

13 squat thrusts 8 merkins

12 squat thrusts 9 merkins

11 squat thrusts 10 merkins

10 squat thrusts 11 merkins

9 squat thrusts 12 merkins

8 squat thrusts 13 merkins

7 squat thrusts 14 merkins

6 squat thrusts 15 merkins

5 squat thrusts 16 merkins

4 squat thrusts 17 merkins

3 squat thrusts 18 merkins

2 squat thrusts 19 merkins

1 squat thrusts 20 merkins

COR, NOR, Announcements, Prayer

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Iron Log

We had 5 HIMs post for ‘Iron Log’ including one FNG. It was a balmy 27 degrees out and everyone put in good work.

Q- Wild Thing

PAX- Chew Toy, Pinocchio, Zen Master, FNG

Thang
(1)Warmup
(2)Mozy 1/4 Mile Jog
(3)All About The Benjamin’s w/ Mods Added
When finished with Heavy Carry perform the Al Gore until everyone is complete with that round.
50 Reps Pushups (1 rep = 2 Seconds) Plyo/Clap/Regular/Knees/Plank/KneePlank
Heavy Carry
100 Reps Jacks
StarJumps/SquatJacks/JumpJacks/.5Jacks
Heavy Carry
100 Lunge Reps
Jumping/Regular/Pulses/Hold
Heavy Carry
100yd Travel
InchWorm/BearCrawl/Run/Jog/Walk
Heavy Carry
(4)BringSallyUp
SquatPress/Squat
(5)Mozy 1/4 Mile Jog
(6)FitTag
Squats,Pushups,Lunges,ToeTouches
10 reps each, once you catch and pass partner on exercise you ‘win’
*Q did a poor job explaining this…I’ll do better
(7)Iron Log
Team carried 45lb bar with sandbags totaling over 200lbs hanging from it.
(8)Counterama/Namerama
FNG was named ‘Dorothy’ after the weather device in Twister as he works with weather and IT
(9)CoT
Discussed trying to avoid Collusion Cycle and indirectly bringing the negativity we try to avoid onto us by being an active participant in the cycle. Q used previous work and family examples to help illustrate the point.
(10) Q Failure to take picture(s) to prove any of this happened.

-Wild Thing