Category: Uncategorized

AO: #FreeState

QIC: @Horshack

PAX: 4 – @Deagle, @Winston, @CashOnly

Warm Up

· Side Straddle Hops-x 25 IC

· Arm Circles-x 10 Each way IC

· Harry Rockettes-x 15 IC

· Shoulder Touch Merkins-x 10 IC

· Two laps – Kareaoke and Broad jumps

· Alarm Clock-x 10 IC

· El Capitan-x 15 each way

· Cherry Pickers-x 15 IC

The Thang – Grab a Coupon for the Birthday Escalator

· Burpees-5 IC

· Burpees-5 IC + Merkins-10 IC

· Burpees-5 IC + Merkins-10 IC + Coupon Curl-15 IC

· Burpees-5 IC + Merkins-10 IC + Coupon Curl-15 IC + Overhead Press-20 IC

· Burpees-5 IC + Merkins-10 IC + Coupon Curl-15 IC + Overhead Press-20 IC + Chest Press-25 IC

· Burpees-5 IC + Merkins-10 IC + Coupon Curl-15 IC + Overhead Press-20 IC + Chest Press-25 IC + Mountain Climbers-30 IC

· Burpees-5 IC + Merkins-10 IC + Coupon Curl-15 IC + Overhead Press-20 IC + Chest Press-25 IC + Coupon Squats-30 IC + Seal Claps – 35 IC

Birthday Boy @Winston 49 Mountain Climbers to close the Escalator

· Burpees-5 IC + Merkins-10 IC + Coupon Curl-15 IC + Overhead Press-20 IC + Chest Press-25 IC + Coupon Squats-30 IC + Seal Claps – 35 IC + Mountain Climbers-49 IC

Ran out of time for Mary

COT:

· Q1.5: Relationship with the M

o Most important of all relationships

o To simply maintain the relationship, is to decelerate it

o Marriage takes work toward a common purpose

o It’s not about fairness and balance – that leads to score keeping and bitterness

o Your M is not your best friend – but instead plays a bigger role and a higher purpose than any best friend can

o The aim in marriage should be joy – a permanent state of hopeful satisfaction (not happiness which is fleeting and in the moment like a filling meal)

o When things get tough (and they do) double down on the relationship with your M

– AO: The Farm
– QIC: Rocketman
– The PAX: Infinity, Running Man, Chile, Rocketman

Warmup/CoP

– Michael Phelps x12, IC
– Side Straddle Hop x 12, IC
– Imperial Walkers x12, IC
– Don Quixote x12, IC
– Karoake to the field

The Thang

Performed on a large diamond (square). For the first round, do 7 reps of an exercise (say burpees) at each of the 4 corners with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds. For the last three rounds, reduce count back down to 7.

1. 7 burpees, OYO
2. 14 flutter kicks, IC
3. 21 merkins, downs
4. 28 squats, downs
5. 21 lunges, count each leg
6. 14 Nolan Ryans, IC
7. 7 copperhead squats, IC

6 MoM

12 reps or so of each:
– Superman
– Dying Cockroaches
– LBCs
– Infinities
– Rosalita

Words of Wisdom

Listen to counsel and accept discipline, That you may be wise the rest of your days. Many plans are in a man’s heart, But the counsel of the Lord will stand. Proverbs 19:20‭-‬21

AO: LoCo Bulldog

QIC: Shute

The PAX: Rikers, Refueler, Hoff, Mutumbo, Nolan, Bobcat, Bolt, Brisket, Mater, Microchip, Hydro, and Husker made it out of the fart sack for a WWII style beat down.

WarmUp: SSH, Michael Phelps, Cherry Pickers, Neck stretch, DD, Cobra Kai

The Thang: Grab your cinderblock coupon and head to the side field. One pass down the field with the following exercises:

· Man maker burpees x15

· Murder bunnies x20

· Squat press x20

· Coupon overhead walk

· Overhead press

Return coupons to the start. Partner up based on height. Mosey to the back field and choose 6.5’ logs, first come first serve. Logs range from heavy to really heavy. WWII field manual exercises:

· Race to the other end of field with log

· On 6, chest press with log

· Race back, log held overhead

· Curls with log

· Race back, log held in front

· Bent over rows with log

· Race back with log on shoulder

· 4 Count slow squats

· Carry all logs back to AO start

Mary: Each Him leads an exercise.

COT: Psalm 78:5-7 “He decreed statutes for Jacob and established the law in Israel, which he commanded our ancestors to teach their children, so the next generation would know them, even the children yet to be born, and they in turn would tell their children. Then they would put their trust in God and would not forget his deeds but would keep his commands.” Larry Fowler asks the question, “How will we raise our children so they will raise their children to follow God faithfully?” Think big gentlemen, set some long-term goals.

AO: #thepatriot

QIC: @weddingsinger

The PAX: @spokes, @cableguy, @jenner, @sunshine, @choochoo, @lazlo, @maguire, @bone

WarmUP: SSH, Arm Circles, Imperial Walkers, Cherry Pickers, WMH

The Thang: Groups rotate through three stations, with one group running a lap around the track as the timer

Station 1

Burpees

Merkins

Jump Squats

Station 2

Big Boy Situps

LBCs

Flutter Kicks

Station 3

Bicep Curls

Squat Thrust

Kettle Ball Swing

Mary:

American Hammers

Glute Bridge Leg Lifts

Bird Dogs

Freddie Mercuries

Supermans

Flutter kicks

COT:

Great to see the different ways groups approached their stations. Some did IC, some broke into sets, a lot of good chatter. This year and this workout required some flexibility and collaborations. Thanks for the teamwork. (Immediately followed by QIC finding out his phone was frozen, so ChooChoo ran and grabbed his phone out of his car for group photo – thanks for the teamwork!)

Burden Run, Sat March 6, 2021

QIC:HT

PAX: watch Video, 21 Strong

Warm up:

SSH, Good Morning, Rocketts, WMH,Downward Dog, Cobra Kai, Mountain Climbers

The Thang:

The Burden Run

Whatever coupon you bring will be your Burden, your responsibility for something difficult or unpleasant.

Stage 1: Run around school campus start & finish at track (roughly 1.25 miles) Burden free

Stage 2: bear crawl drag your burden (back of end zone to back of end zone)

Stage 3: burden carry (reverse route back to track)

Stage 4: 10 burpees/10 yards, full 100 yards football field, burden free

CoT:

Many thanks to all that came out to take on this Burden run, and show your strength of leadership.

This marks my 3 year anniversary moving up here and helping get F3 The Capital started. The bond in our community/tribe is strong!! It’s what makes our group so special, we sacrifice Self for the betterment of our Tribe.