Category: Uncategorized

AO: The Farm

QIC: Infinity

The PAX: Chile, Running Man, and Gekko.

WarmUp: Air Squats, Michael Phelps, Cherry Pickers, Rockettes, Merkins, and short mosey.

The Thang: Doracides while listening to U2’s greatest hits

Partner up. 1 PAX member will execute as many reps as possible while PAX 2 sprints to cone 1, 1 burpee, sprints back to partner, touch, sprint to cone 2, 2 burpees, sprint back to partner, touch, sprint to cone 3, 3 burpees, sprint back, switch with partner. PAX member picks up where PAX member doing the exercises left off. The exercises and reps are: 100 HRR Merkins, 200 LBCs, and 300 Squats.

SSHs to bring in the six

30 Overhead Claps IC

Mary: Dying Cockroach, Nolan Ryans, American Hammers, Flutter Kicks, and Side Crunches.

Announcements: We are adopting a street—will be picking up litter in the spring (Earth Day?).

CoT: “Many of life’s failures are people who did not realize how close they were to success when they gave up.”

–Thomas Edison (1874-1931), inventor of the light bulb

AO: Horizon

QIC: Brown Bag

PAX: 3 Mile; Attache; Sticks; Jenner; Magoo; Kodiak; Disco

WARM UP: SSH; Don Quixote; Cherry Picker; Willie Mays Hays; LBAC; Down Dog/ Up Dog; Mosey around the field

THE THANG:

Every 2.5 minutes on the 2.5 minute mark the PAX performed 15 burpees (for a total of 210) followed by a Mary excercise:

Round 1: LBC x25
Round 2: Freddy Mercury (4 count) x15
Round 3: American Hammer (4 count) x15
Round 4: Flutter Kick (4 count) x15
Round 5: LBC x25
Round 6: Oblique V-Up (one side) x15
Round 7: Oblique V-Up (other side) x15
Round 8: Toy Soldier (4 count) x15
Round 9: LBC x25
Round 10: Sitting leg extension x15
Round 11: WWI x15
Round 12: Heel Touches (4 count) x15
Round 13: LBC x25
Round 14: J-Lo (4 count) x15

MARY: See above!

CIRCLE OF TRUST: PAX did one minute of mindful breathing. With MABA month coming to an end and all of us probably already having slipped on our New Years’ Resolutions, PAX are encouraged to establish a physical monthly challenge for themselves, whether is the February #monthlychallenge on that channel or something else.

AO: Bear (RHE), Loco

QIC: @Empire

The PAX:

@Bolt, @Gigawatt, @Nolan, @Dialtone (Muscletone), @Brisket, @Bobcat, @Pre, @Cutter, @Beast, @Hoff, @Microchip, @Shute, @Rikers, and welcome @Romeo and @Mittens!

Warmup:

SSH, arm circles, deep prying squats, high plank, low plank, cobra kai, down dog

The Thang:

(burpees + jumping pull-ups) x 10 = 10 pullurpees, then run a lap. Rinse and repeat AMRAP. Made sure to get 100 burpees.

Mary: DNC because we had 2 FNGs to name

COT: HIMs carry their own weather; we are positive thinkers who control our attitude. But we can’t always do it alone. The research is clear that men are increasingly isolated and lonely. If left on our own, we focus on family and neglect our friendships. We need to feed our souls if we are to thrive. We need meaningful connections with other men. It’s no secret why F3 has grown so rapidly in Loco—it’s needed. (Why else would 16 of us brave 19 degrees and 16 mph winds that made it feel like 5 degrees at 0530?!) Keep growing the fellowship and feeding one another!

Nine PAX gathered in the gloom for a strong finish to the work week as they looked forward to a masked Horsepunch F3TheCapital Ultimate Frisbee Q. Due to unforeseen conditions however, this Q would be remote. The PAX embraced it, and charged forward into the friendly competition, and all continued to build the fitness, fellowship and faith that we all crave.

AO: The Patriot

QIC: Horsepunch (First remote Q ever!)

The PAX:

WU: 20xSSH, 15xIW, 10 xWMH, 10x Cherry Pickers, 10xBWS

The Thang: Ultimate Frisbee (wearing facemasks). One burpee for all PAX whenever the frisbee hits the ground. 10 x burpee for all whenever a team scores. All said and done, the PAX completed 100 burpees for the workout — contributing to the daily MABA count (H/T F3 St. Louis for the MABA inspiration!)

COT: You never know how life is going to come at you, and this A.M., that was proven again! Horsepunch served up the first ever remote Q, and the PAX crushed it. That’s what we do in life — adapt and overcome. And we don’t do it by ourselves. We always have to lean on others! From the Sky Q to our families to our F3 brothers — we need others to make life work. Keep that in mind and spread the support you receive outside of this circle. Let’s look for ways that we can help others who need some essential support as well!! Always be headlocking! If you’re not growing, you’re dying!

Aye!

AO: Virtual

QIC: Infinity

The PAX: Wall-E, 2 Percent, and Brooklyn

WarmUp: Air Squats, Don Quixotes, Cherry Pickers, Michael Phelps, and SSHs.

The Thang:

5 Rounds of the following exercises. OYO AMRAP for 30 seconds each, 15 seconds rest in between, and 30 second rest between rounds:

1. Bent over rows with coupon

2. Jump squats

3. Wall Sit w/Shoulder Presses

4. Blockees

5. Bent Over DB Lateral Raises

6. Bonnie Blairs

Tabata LBACs (8 rounds of 20 sec on and 10 sec rest)

Mary: Supermans, Big Boi Sit-ups, Nolan Ryans, Dying Cockroach, Elbow Planks, and Flutter Kicks.

CoT: From the book, 12 Rules of Life by Jordan Peterson:

Rule 1: Stand Up Straight With Your Shoulders Back

Your composure and posture communicate to not only others, but also your mind about whether you are up-and-coming or down-and-falling.

So, attend carefully to your posture. Quit drooping and hunching around.Speak your mind. Put your desires forward, as if you had a right to them—at least the same right as others.Walk tall and gaze forthrightly ahead. Dare to be dangerous. Encourage the serotonin to flow plentifully through the neural pathways desperate for its calming influence.