Category: Uncategorized

Date: 2023-08-09
AO: apollo
Q: Bluegrass
PAX: MileHigh, Cut It Out (F3 The Chuck)
FNGs: None
COUNT: 3
WARMUP: Arm Circles, Michael Phelps, cherry pickers, down dog, etc THE THANG:
Fellowship lap
Start at the goal line, do 12 reps, your chosen move of travel to 10 yard line for 10 reps, etc all the way to the other goal line 12-10-8-6-4-2-4-6-8-10-12
12 – Burpees
10 – Merkin
8 – jump squat (Double Scoop)
6 – lunges (hard way)
4 – dry docks
2 – 2 minute Plank
Mode of travel options:
bear crawl / lunge walk / frog jump
We went down the field and back to the start
Fellowship lap

MARY: flutter kicks, American hammer, LBC, Sharron Stones, 2 other things.

ANNOUNCEMENTS:
Pop fly is hosting a 2nd F in the coming weeks.

COT: self help is a loaded word, a disarming questions to propose to someone is “what’s your daily stress level average between a 1-10”. If it’s above a 4+ consider why and reach out if you need to chat with someone. 7+ will wear on you and you should absolutely take time to address it, most likely with a professional. Adulting is hard and we don’t have to just bury it and deal with the stress mental health takes a commitment of time to address. If you see a buddy who seems stressed, ask them their stress level. It could be an eye opener for them and the push they need to get back on the right track.

Date: 2023-08-08
AO: atlantis
Q: Hammerhead
PAX: Boomer, Deflator, Infinity, Bratwurst, True North, downranger from san antonio, @Breaststroke, , Clifton named @Twister FNGs: 1 Clifton named @Twister
COUNT: 8

WARMUP:
Good Mornings
Side Straddle Hops
Cherry Pickers
Michael Phelps
Don Quixotes
Elbow Pulls
Alternating Lunges
Arms across the Chest
Shuffle-shuffle touches

THE THANG:
Mosey down to swift boat

swiftboat inspired 19s/42s

19 Merkins
42 Air Squats
19 Dips
42 Plank Jacks
19 Carolina Dry Docks
42 Wall elbow fulcrums
19 Derkins
42 Flutterkicks

Wheelbarrow carries along the wharf:

(Pax forms up in pairs of two, alternate the wheelbarrower)

plyometric trot along the wharf:
(Mosey, High Knee, Buttkickers, Broadjumps)

MARY:
Windshield Wipers (in chaingang)

ANNOUNCEMENTS:
9/11 WOD 0500 that Monday at Lincoln Memorial Steps

COT:
Give a Navy Sailor a pat on the back for the role they fulfill in the nuclear deterrence triad

Date: 2023-08-08
AO: atlantis
Q: Hammerhead
PAX: Boomer, Deflator, Infinity, Bratwurst, True North, downranger from san antonio, @Breaststroke, , Clifton named @Twister FNGs: 1 Clifton named @Twister
COUNT: 8

WARMUP:
Good Mornings
Side Straddle Hops
Cherry Pickers
Michael Phelps
Don Quixotes
Elbow Pulls
Alternating Lunges
Arms across the Chest
Shuffle-shuffle touches

THE THANG:
Mosey down to swift boat

swiftboat inspired 19s/42s

19 Merkins
42 Air Squats
19 Dips
42 Plank Jacks
19 Carolina Dry Docks
42 Wall elbow fulcrums
19 Derkins
42 Flutterkicks

Wheelbarrow carries along the wharf:

(Pax forms up in pairs of two, alternate the wheelbarrower)

plyometric trot along the wharf:
(Mosey, High Knee, Buttkickers, Broadjumps)

MARY:
Windshield Wipers (in chaingang)

ANNOUNCEMENTS:
9/11 WOD 0500 that Monday at Lincoln Memorial Steps

COT:
Give a Navy Sailor a pat on the back for the role they fulfill in the nuclear deterrence triad

Date: 2023-08-08
AO: freestate
Q: Horshack
PAX: Winston, Butter, FIFA, Cannoli, Mark Michael
FNGs: None
COUNT: 6
WARMUP:
SSH x 22 IC
Imperial Walkers x 22 IC
5-to-1 Motivators
Prisoner Squats x 22 IC
Windmills x 22 IC
High Knees x 22 IC
Mountain Climbers x 22 IC
Michael Phelps x 22 IC
Willy Mays Hayes x 8 IC
One burpee

THE THANG: Suicide Solution
Divide into two groups – count off 1s and 2s
Three Rounds – mixing a series of suicides with a variety of stretches Group One: Four stop Suicides with coupons
Round 1: Straight ahead
Round 2: Side to side (Kareoke)
Round 3: Backward
Group Two: Stretches “The Solution” as you wait for the suicide squad Round 1: Back & Core stretches (Pigeon suggestions?)
Child’s pose
Cat/cow
Cobra pose
Reclined twist
Seated twist (elbow over knees)
Round 2: Leg stretches
Round 3: Arm stretches

MARY:
Leg lift Rosalitas
Hello Dollies
Box Cutters x 8 each direction IC
Plank-o-rama x 8-8-8-8-8 IC
LBCs
Flutter Kicks

Announcements:
9/11 Stair climb:

Show up at 0430, start the event at 0445
Finish by 0630 and have a quick coffeeteria
Extra Credit – Overnight Ruck beginning at 2000 (8pm):
Broga – led by Patchouli – 0345-0430

Saturday October 14 – still two months out, but . . .
Dos Equis F3 Princeton – proud graduate of Whitman HS class of 1973 having his 50th reunion – so show up at Whitman at 7a

COT:
My oldest kid, Leo (aka F3 Greenback) is 22 years old today

Recent article on Washington Post by Christine Emba

https://www.washingtonpost.com/opinions/2023/07/10/christine-emba-masculinity-new-model/

Framed the challenge and got 10,000 comments in 48 Hrs

The gist is that men – especially young men – are in crisis

75% of deaths from despair – suicides and drug overdoses

36% of adult men 18 – 34 years old live with their parents

15% say they have ZERO friends

In 1995, 9% of young men had no sex in the last year, now it’s at 28%

Of those charged for actions on January 6th – 86% were men – many of whom found friendships inside angry white nationalist orgs

In 1980 – UCLA’s admission rate was 74%, now it’s 12%

Ivy league – annually adds 0.2% more seats, while charging 4% more for tuition

Men make up only 30% of valedictorians and 40% of college entrants

The author spoke with young men to describe their ideal for manhood.

Physical strength came up frequently, as did a desire for personal mastery.

They cited adventurousness, leadership, problem-solving, dignity and sexual drive. None of these are negative traits, but many men she spoke with felt that these archetypes were unfairly stigmatized by media and the young women they know: Men were too assertive, too boisterous, too horny. Historically the best access points for men – college, trades, marriage, and household formation – are either stagnant or declining.

Young men need older men like us as coaches and mentors to guide them to use those same positive male traits toward pro-social aims that give them confidence as they find their way, gain greater independence, and start a new generation.

Date: 2023-08-08
AO: freestate
Q: Horshack
PAX: Winston, Butter, FIFA, Cannoli, Mark Michael
FNGs: None
COUNT: 6
WARMUP:
SSH x 22 IC
Imperial Walkers x 22 IC
5-to-1 Motivators
Prisoner Squats x 22 IC
Windmills x 22 IC
High Knees x 22 IC
Mountain Climbers x 22 IC
Michael Phelps x 22 IC
Willy Mays Hayes x 8 IC
One burpee

THE THANG: Suicide Solution
Divide into two groups – count off 1s and 2s
Three Rounds – mixing a series of suicides with a variety of stretches Group One: Four stop Suicides with coupons
Round 1: Straight ahead
Round 2: Side to side (Kareoke)
Round 3: Backward
Group Two: Stretches “The Solution” as you wait for the suicide squad Round 1: Back & Core stretches (Pigeon suggestions?)
Child’s pose
Cat/cow
Cobra pose
Reclined twist
Seated twist (elbow over knees)
Round 2: Leg stretches
Round 3: Arm stretches

MARY:
Leg lift Rosalitas
Hello Dollies
Box Cutters x 8 each direction IC
Plank-o-rama x 8-8-8-8-8 IC
LBCs
Flutter Kicks

Announcements:
9/11 Stair climb:

Show up at 0430, start the event at 0445
Finish by 0630 and have a quick coffeeteria
Extra Credit – Overnight Ruck beginning at 2000 (8pm):
Broga – led by Patchouli – 0345-0430

Saturday October 14 – still two months out, but . . .
Dos Equis F3 Princeton – proud graduate of Whitman HS class of 1973 having his 50th reunion – so show up at Whitman at 7a

COT:
My oldest kid, Leo (aka F3 Greenback) is 22 years old today

Recent article on Washington Post by Christine Emba

https://www.washingtonpost.com/opinions/2023/07/10/christine-emba-masculinity-new-model/

Framed the challenge and got 10,000 comments in 48 Hrs

The gist is that men – especially young men – are in crisis

75% of deaths from despair – suicides and drug overdoses

36% of adult men 18 – 34 years old live with their parents

15% say they have ZERO friends

In 1995, 9% of young men had no sex in the last year, now it’s at 28%

Of those charged for actions on January 6th – 86% were men – many of whom found friendships inside angry white nationalist orgs

In 1980 – UCLA’s admission rate was 74%, now it’s 12%

Ivy league – annually adds 0.2% more seats, while charging 4% more for tuition

Men make up only 30% of valedictorians and 40% of college entrants

The author spoke with young men to describe their ideal for manhood.

Physical strength came up frequently, as did a desire for personal mastery.

They cited adventurousness, leadership, problem-solving, dignity and sexual drive. None of these are negative traits, but many men she spoke with felt that these archetypes were unfairly stigmatized by media and the young women they know: Men were too assertive, too boisterous, too horny. Historically the best access points for men – college, trades, marriage, and household formation – are either stagnant or declining.

Young men need older men like us as coaches and mentors to guide them to use those same positive male traits toward pro-social aims that give them confidence as they find their way, gain greater independence, and start a new generation.