Category: Uncategorized

Date: 2023-08-01
AO: delphi
Q: Doodles
PAX: Walk-on, Flapjack, K-Pop, Peanuts
FNGs: None
COUNT: 5
WARMUP: SSH, cherry picking, Willy mays, hillbilly, down dog, WGS, kobra kia, fellowship lap

THE THANG:
20 merkins
Sprinted 50, moseyed 50, sprinted 50 back, moseyed last 50

20 merkins
40 lunges
Sprinted 50, moseyed 50, sprinted 50 back, moseyed last 50

20 merkins
40 lunges
60 calf raises
Sprinted 50, moseyed 50, sprinted 50 back, moseyed last 50

20 merkins
40 lunges
60 calf raises
80 air squats
Sprinted 50, moseyed 50, sprinted 50 back, moseyed last 50

20 merkins
40 lunges
60 calf raises
80 air squats
100 ssh – yes 4 count
Sprinted 50, moseyed 50, sprinted 50 back, moseyed last 50

Didn’t have time to go back down the elevator

MARY: penguin taps, Superman’s

ANNOUNCEMENTS: Sept stair climb at Lincoln memorial

COT: Q has to put dog down today. Old dog that he tried reclamation for 1 year but could never break the habit of biting. Lesson to all of us – be firm in teaching good habits as it might save their life one day. Being accommodating might cause bad habits that could hurt the mentee / pupil later in life. This dog had learned some bad habits earlier in life that could not be broken.

Date: 2023-07-31
AO: thepatriot
Q: 2 percent
PAX: Bone, citrus, Anchorman, Pilsbury, Fredo, Lazlo, Booking, bogey, Big Short, Strange Brew, Jag, Smokey, Roadkill, Coconuts FNGs: None
COUNT: 15
WARMUP: SSH, IW’s, Hill Billy’s, Arm Circles, Moroccan Nightclubs, Michael Phelps, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: Start at the goal line. After each exercise we traveled 10 yards via either Bear Crawl, High Knees, Skips, Karaoke, etc.

Squats x20
Bonnie Blairs (IC) x20
Jump Squats x20
Angry Chair (Chair pose w/ Seal Claps) x20
Copperhead Squat x20
Lunges x40
Mountain Climbers (IC) x40
Plank Jacks (IC) x10
Merkins x40
Gas Pumpers x40
Hand Release Merkins x20
Burpees x10

Round 2

Bonnie Blairs (IC) x30
Gas Pumpers x20
Carolina Dry Docks x30
Angry Chair x30
Walking Lunges 20 yards
Squats x10
Merkins x10
Jump Squats x10
Hand Release Merkins x20
American Hammers (IC) x20
Plank Jacks (IC) x30
Mountain Climbers (IC) x20

Princess Tea Party – partner exercise involving PAX back to back 20 count Angry Chair followed by 20 count Patty Cake Merkins

MARY: Alabama Prom Date x30 Penguin Crunches x30, Flutter Kicks x30, J-Lo’s x30, Nolan Ryan’s x20

ANNOUNCEMENTS: New AO launching either on a Tuesday or a Wednesday either next week, the following week or maybe it already happened last week

COT: “If you carry joy in your heart, you can heal any moment.” – Carlos Santana (the musician, not the baseball player)

Date: 2023-07-31
AO: horizon-ao
Q: Fish Fry
PAX: Kodiak, Magoo, Purple Rain, Attache’, SPINAL TAP, Mr. Hand, Armbar, Jazz Hands, Repo FNGs: 2 Jazz Hands, Repo
COUNT: 10
WARMUP: IWs, Michael Phelps, LBACs, Copperhead Squats, Smurf Jacks, High Knees, Butt Kickers THE THANG:
Three teams competed in F3opoloy doing various exercises as dictated by the squares. MARY: J-Los X dice roll, Plank Saws
ANNOUNCEMENTS: 9-11 stairclimb, Dad’s Camp
COT:
Quoted a poem from a memoir I was reading in a section on peacemaking. The poem fragment was “Little drops of water/little grains of sand/make the mighty ocean, and the pleasant land.” by Julia AF Carney. The point was that much of the good we do in our life is composed of unremarkable moments done day after day.

Date: 2023-07-31
AO: thefarm
Q: Infinity
PAX: Hydrant, Moneyball, Chile, Sparky
FNGs: None
COUNT: 5
WarmUp: SSHs, Don Quixotes, WMHs, and LBACs with leg raised

The Thang: DT
5 RFT: DT is in honor of USAF SSgt Timothy P. Davis, who was killed in Afghanistan (Operation Enduring Freedom) after an explosive device struck his vehicle. He died at the age of 28 and is survived by his wife Megan and his 1 year old son T.J. – 12 Row-Deadlifts (bent over row combined in sequence with a deadlift), IC – 9 Coupon Curls, IC
– 6 Coupon Shoulder Presses, IC
– 10 Steps OH Walking Lunges or Murder Bunnies

5-10-5 Jack Webbs (Merkins and Raise the Roofs)

15 Bonnie Blairs, IC

Announcements: Trolley has Q Wednesday and Chile has Q Friday. 9/11 Stair Run will be on a Monday morning this year (confirmed) at the Lincoln Memorial.

Mary: Leg Raise Ring of Fire, Side Crunches, Flutter Kicks, and J-Lo’s.

CoT: Q-Source: The Jester
The Daily Discipline Over The Temptation Of The Flesh That Hinders Acceleration – Every man has his own personal Jester
1. The concept of “The Jester” is a temptation of the flesh that is inconsistent with your values and hinders personal growth and alignment.
2. The recognition that the Jester is a master liar, using lies to draw near and stay close.
3. The five biggest lies the Jester tells: “You Are The Boss Of Me,” “You Are What You Do,” “You Are (relatively) Not That Bad A Guy,” “The Jester And Virtue Can Coexist,” and “You Can’t Live, If Living Is Without Me.”
4. The importance of preparedness to keep the Jester at bay, both for expected and unexpected circumstances.
5. Mindfulness is the key to training our brain from giving into the Jester—treat him as a toddler throwing a fit in a shopping store; that is, recognize his fit as such, sit with him but don’t give in, and wait for it to pass.
6. The more we prepare and practice such mindfulness, the better we get at doing it.

Date: 2023-07-29
AO: thefarm
Q: Sparky
PAX: Infinity, Firehead, Trolley, B Roll
FNGs: None
COUNT: 5
WARMUP: yoga
THE THANG: yoga
MARY: yoga
ANNOUNCEMENTS: infinity has Monday, trolley has Wednesday
COT:
An important step of a group forming is having the group meet outside their normal formation. Seeing others in a social situation can help build trust. As the members of the group get to know each other in a different setting, it can add a dimension. F3 encourages our groups to meet outside the beat downs.