Category: Uncategorized

AO: The PatriotQIC: Lazlo

The PAX: Slapshot, Lucius, Bone, Major Payne, Citrus, Wedding Singer, Situation, Cable Guy, Maguire, Flipper, Speedo, Spokes, Roadkill, Fish Fry, Jag

16 PAX gathered on another misty morning to enjoy the gloom together. It wasn’t a leg day, it just seemed that way.

Warmup: 1 burpee, SSH, 2 burpees, Imperial Walkers, 3 burpees, cherry pickers, 4 burpees, Moroccan Night Clubs, 5 burpees

The Thang: Part 1 was 11’s. The PAX bear-crawled their way to the 20 line, did 1 Bonnie Blair per leg, lunged walked back to the start (a popular pairing, those two exercises), and completed 10 coupon thrusters. Repeato, counting up to 10 Bonnie Blairs and down to 1 thruster.

The PAX seemed to enjoy this so much that Part 2 was another round of 11’s, a bit lighter on the legs this time. Just a mosey to the 20 and back. The exercises were 1 Mike Tyson, 10 curl-presses, and repeato like before.

Mary: Captain Thor, pyramid to 6 and back. Toy Soldiers.

COT: The Boy Scout motto is "Be prepared." It’s good advice, but also important to realize that sometimes in life you’ll find yourself unprepared, like the QIC was this morning. But we all have people we can turn to when you need help. F3 is full of them. Take a minute to think about who those people are in your life. Thank them if you can, even if they haven’t done anything. And do your best to be that person for someone else in your life.

AO: The General

Q: Obadiah

Date: 11/26/20

The PAX: Traveler, Citrus, Orange, Surely, Petro, Toolbox, Lazlo, Racket, Blue Cheese, and one more!

Warm Tuesday in late October for a “Coupon Calamity.” Lots of stations, lots of heavy things, all for a purposed back work-out on the ground of W&L.

Warm-up: SSH, WMH, Cherry pickers Michael Phelps, arm circles, down dog, Cobra, quick lap around the track.

21s (SSH in silence, end in cadence in 21st SSH or do burpees) to start, fail on first round. 2nd round better, but not seamless.

The Thang:
Stations Round 1:

1. Pull up bar – Alternating Murph 5/10/15 (2 PAX)
2. Squat Thrusters with CB
3. Bucket carry (50lbs)
4. Back flys (10lbs)
5. Dice 1 (Squats, crabwalks, rope jump)
6. Dice 2
7. Deadlift with the barbell (125 lbs)
8. Curls with dumbbells (25lbs)
9. Ab roller
10. 300m run timer

Station Round 2:

1. Same
2. Kettlebell with CB
3. Toe touches with a Paver
4. Arm raises
5. Same
6. Same
7. Bent rows
8. Ab roller
9. 8 Ct Manmakers with dumbbell rows
10. Same

Mary: 1 round overhead weighted sit ups.

COT: Live purpose-filled lives. The weights today all lived out their purpose to break us down, work our bodies, now go live out your specific purpose with excellence; push through the expected resistance and weariness, and fulfill your unique calling today.

AO: The Farm
QIC: Infinity
The PAX: Chile, Rocketman, and Infinity

Warm up:

20 SSH IC

10 Don Quixote IC

10 Michael Phelps IC

6 Merkins IC

0.15 mile run

The Thang: Helen

Background: “The Girls” are a specific group of benchmark workouts. The workouts were given female names, similar to how the US National Weather Service names storms (because the workouts were so physically demanding that they left athletes feeling as though a storm hit them).

3 Rounds For Time of:

– 400 meter Run

– 21 Coupon Swings

– 12 Pull-Ups

Our time: 11:10 (“intermediate” category)

We then traveled along our running path in 25m intervals with the following workouts:

Walking Lunge

HRR Merkins

Bear Crawls

Copperhead Squats

Reverse Walking Lunge

Carolina Dry Docks

Standing Long Jumps

Crawl Bears

Backward Long Jumps

Crab Walks

100m Sprint

Observations: @Joshua Mecham (Chile) and @Rocketman kept a good pace with each other, and pushed hard. At one point, Chile broke ahead, but then lost his keys and had to go back. Luckily, the keys were readily found (unlike a lost wedding band that took some time to locate (@Rocky). Lesson: stash your valuables somewhere safe before the exercise.

Announcements:

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.

COT:

The F3 founder, David “Dredd” Dredding, coined the term “Sad Clown” to describe a malady he saw in middle-aged men. The symptoms of Sad Clown Syndrome are subtle, so the malady can be difficult to diagnose. The Sad Clown may not be chronically obese–but he is not physical fit, lacking in strength, speed, stamina and toughness. He may not be alone–but he is lonely, living bereft of meaningful male friendships. He may not be unemployed–but he lacks true purpose, having no clear vision, belief system or direction governing the things he does or fails to do. The Sad Clown may seem happy on the outside–but that is only what he seems to be, not what he is.

The HIM constructs his Routines through the process of Bricklaying. Each individual Brick is a singular positive Habit that is light enough for him to carry and place together with other Bricks. Conjoined, the Bricks become a Routine that form and build his Guardrails. Once a Brick is set, it provides a place to lay the next Brick. Because it is set, the HIM has effectively deprived himself of the discretion to remove it. This enables him to focus his full energy on performing his Routines because he doesn’t have to waste energy thinking about it. Like a soldier, he is freed to action through deprivation of discretion.

Your children will learn more from the man you become as a result of your habits than anything you say to them.

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.