Category: Uncategorized

AO: #freestate
QIC: @Deagle
PAX: 4 – @BlackDiamond, @Winston, @Deagle, @Horshack

Warm Up

• Side Straddle Hop (SSH) x 25 IC
• Hillbilly x 15 IC
• Mountain Climbers x 15 IC
• Mosey around the blacktop x2 knee up/Ass kickers on the sides
• Air Pushes x 20 IC
• Michael Phelps x15 IC
• Frankenstein x 10 each side
• Mosey around the blacktop carioca on the sides
• Cherry Pickers x 15 IC
• Windmills x 15 IC

The Thang:

• B – Burpees x 10 IC
• L – LBCs x 20 IC
• A – Alligator Merkin x 20 single counts
• C – Carolina Dry Docks x 15 IC
• K – Knerkin (merkins on knuckles) x 15 IC (Mosey around the blacktop)
• H – Happy Jacks (5 SSH followed by 2 jump squats) x 4 IC
• I – Inclined Merkins x 15 IC
• S – Squats x 15 IC
• T – Travoltas x 10 each side IC
• O – Outlaws x 10 each side IC
• R – Rosalita’s x 15 IC
• Y – Yoke Walk (circle)Mosey around the blacktop
• M – Monkey Humpers x 15 IC
• O – One Calls x 10 IC
• N – Not-So Lazy Boys 30 seconds
• T – Tony Hawk Burpee x 10 OYO
• H – Hairy Rockettes x 10 IC

Mary:

• Dying Cockroach x 20 IC
• Reverse Crunch x 20 IC
• Plank-o-rama x 10 each position IC
• Flutters x 20 IC
• Dolly x 15 IC
• Protractor + 10 Freddie Mercury IC

COT:

• The celebration of Black History Month was created in 1926 by Carter G. Woodson, a noted African American historian, scholar, educator and publisher.
• It became a month-long celebration in 1976.
• The month of February was chosen to coincide with the birthdays of Frederick Douglass and Abraham Lincoln.

AO: Olympus

QIC: Gadget

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.

AO: The Farm

QIC: Infinity

The PAX: Chile and Running Man

WarmUp: Copperhead Squats, Don Quixotes, Cherry Pickers, Michael Phelps, Arm Circles, IT Band Stretches, and Short Mosey.

The Thang:

Parking Lot Fun — From the end of one row of parking spaces:

• Bear Crawl forward 2 spaces

• Crawl Bear backward 1 space

From the far end of the row of parking spaces:

• Standing Long Jump forward 2 spaces

• Jump Backward 1 space

Mosey to the picnic shelter

Three Rounds of:

• 15 Merkins, 12 Box Jumps, and 30-sec Wall Sit

One Round of:

• Mountain Climbers with feet on wall and 30-sec Balls to Wall 15-sec Al Gore

Mary:

Monthly Challenge 2/10: While listening to “Amanda” by Boston, perform the following:

• Dying Cockroaches

• V-Ups

• Side Crunches

Monthly Challenge 2/9: While listening to “I’ll Be There for You” by Bon Jovi, perform the following:

• Donkey Kicks

• Dirty Dogs

• One Merkin every time he says “You”

Observations: We started out in the elements, which were mild this morning despite predictions. All PAX unlocked their Rain-or-Shine achievement. We then transitioned to the picnic shelter mainly for its dry surfaces.

CoT: "Your TALENT determines what you can do. Your MOTIVATION determines how much you are willing to do. Your ATTITUDE determines how well you do it." – Lou Holtz, Super Bowl legend

AO: BulldogQIC: GigawattThe PAX: @Refueler, @Silver, @Brisket, @Shute, @MicroChip, @Nolan, @Empire, @Bobcat, @Bolt, @Pre, @Mittens, @Hoff, @TBD, @Dial-Tone, @BooneWarmUp: SSH IC, Arm Circles IC, Michael Phelps IC, Cobra Kai, DD w/calf stretch, Laying down Quad Stretch, The Thang: Part 1

Amber waves of Merkins – "The strength of the team is each individual member, The strength of each member is the team" – Phil Jackson

Got this from Barney Fievel (YHC) F3 Nolensville. PAX begin in the high plank position. One HIM begins routine by going down and holding the Merkin position, signaling the HIM on his left to do the same in a waterfall. The original HIM, still holding the down position, can only rise back into the high plank position when the HIM on his right has gone into the lower merkin position. We completed 11 rounds!

Coupon Chain – “many hands make Lite work!” – John Heywood

The PAX circle up and link together with the coupon. On the Q’s signal, PAX steps back and lifts coupons to full arm extension and hold. (We need to work on this one, grip issue)

Team Merkin Walk – “If everyone is moving forward together, then success takes care of itself” – Chris Bradfordlf

PAX split into two groups and formed two single file lines. Groups got into plank position, heads to heels. On "Step" signal, PAX took one hand & foot step towards the center of the court. Meet the other group in the center and then repeat back to the start position.

All fours to four corners – “The path to greatness is along with others!”

PAX traveled the four sides of the basketball court. First Short side = Bunny Jumps, Long side w/o wall, = bear crawl, Second short side = Crab walk, Long side with wall = Wall walking

Part 2
AMRAP (2:00 Rounds)
PAX partners up, 1 HIM performs exercise across the court while the other performs on the wall side.
1st round – High knees & Mule wall kick Burpees
2nd round – Rabbit Jumps & Side Lungs
3rd round – Side Shuffle & Peter Parker’s
Mary: Full of Grace!
Flutter Kicks IC
Baby crunches IC
Heel touches IC
Freddy Mercury’s IC
COT: Teamwork
Coming together is a beginning
Keeping together is progress
Working together is success – Henry Ford

We as the HIM’s of F3 LoCo have come together (the beginning), we are staying strong and driven to continue what we’ve started; the workout group, the running crew, the "mother ruckers, and the "Band of Brothers" (Progress). Next is working together. Let’s find our "Work," "Our Thang" that brings us together for success! I’m proud to be a part of this PAX and am looking forward to many great "Thangs!" Even the CSAUP ones! God Bless!

AO: Patriot

QIC: Lazlo

The PAX: @WeddingSinger, @CableGuy, @Citrus, @Lucius, @Maguire, @FishFry, @Spokes, @Flipper

Warmup: SSH, Imperial Walkers, Moroccan Nightclubs, cherry pickers, Rockettes

No millennials among us, but the PAX completed a Millennial workout today. 1000 yd run, 1000 reps, and 1000 yd mosey.

PAX lined up on one end of the field (staggered for better spacing). Ran 100 yards. Performed 100 reps with teamwork – once any PAX reached 100 reps we were finished, and moseyed back to the start.

The exercises were:
1) BWS
2) American Hammer (2-count)
3) Merkins
4) Monkey humpers
5) Flutter kick (IC)
6) SSH (IC)
7) Lunges (count each leg)
8) OH claps (single count)
9) Supermans
10) Burpees
Round 10 was a little different. PAX were lined up along two lines. Group A did burpees until one PAX reached 10 while Group B held a plank. Then flapjack until we reached 100 total burpees.

Mary: Captain Thor. WWI-American Hammer pyramid to 6/6 and back

COT: The positive power of peer pressure. A lot of PAX made it out to ARC on Saturday. This was an activity that objectively sounded miserable. But we went out there to be part of something. And it was awesome to see the group working as a team and forming new bonds. Even in our normal routine, getting up to workout at 5:30 am in the freezing cold is not otherwise a thing I’m into. But the group motivates me to get out here. So think about how to use the power of peer pressure in other ways to get people to get more out of themselves.