Category: Uncategorized

DATE: 2023-05-08
AO: Aerie
Q: Stewie
PAX: Rocketman, Lonestar, Yellow Jacket
FNGs: None
COUNT: 4
WARMUP: none, got right to it
THE THANG: 1/2 mi, 10x (5 pull ups, 10 Merkins, 15 squats) 1/2 mile, then did 2 more sets and weights for the xtra.
MARY: None, but there was a very real concern of arms cramping and locking up while driving home so Yellow Jacket cooled us down with a variety of arm and chest stretches. ANNOUNCEMENTS:
1. Monday Night Ruckers is on tonight, look at the MNR channel for preblast info.
2. 2.0 Workout will slide to another weekend due to nearly everyone being out of town or committed to something on May 20. Look for separate message in channel. 3. Only 3 weeks left till the Murph!
4. Rocketman is helping PAX in the Blueridge Region to plant new flags in Middleburg and Berryville.
COT: Didnt have any words of wisdom to share, but chatted a little and Lonestar shared some great news.

DATE: 2023-05-08
AO: Farm
Q: Infinity
PAX: Chile, Matthew – Running Man, Firehead
FNGs: Lumbergh (FNG)
COUNT: 5
WarmUp: SSHs, Imperial Walkers, Don Quixotes, Beet Pickers, WMHs, and LBACs.

The Thang:
Dora 1-2-3: Divide into two teams. One team runs 120m while the other team performs workouts below. Switch places, but keep adding up the count of each exercise for a cumulative total. – 100 Merkins
– 200 Squats
– 300 T-Claps

2 Rounds of the following:
– 20 Bench step-ups (same leg)
– 10 CDDs, IC

Miscellaneous movements:
– 15 Bulgarian Split Squats, each leg
– 15 War Machine Fwd Lunges
– 15 Infinity Squats
– 30m Lunge Walk, IC
– 15 Hulk Smash Rev Lunges
– 12 Single-Leg Glute Bridges

Mary: Australian Snow Angels, Flutter Kicks, Side Crunches, Dying Cockroaches, American Hammers, Plank Jacks, and LBCs.

Announcements: Chile has the Q Wednesday.

CoT: May is Mental Health Month
Be open to the truth that healthy individuals feel pain and use it to become stronger. Strong people feel pain, strong people use pain, strong people feel all of that emotion. Strong people are not stronger than their pain. Strong people are really intimate with their pain.

Pain is so beautiful. Pain is what makes us strong. Pain is what makes us human. So many of us think that what we want in life is just to be happy. I really wonder if that’s true. I wonder if we just want to be happy. Or I wonder if we just want to be human.

I don’t want to just be happy. I want to be sad when it’s time to be sad. I want to go through grief and inner turmoil to figure out my values, to figure out what I really believe in. I want to feel discipline and resistance, those are not happy emotions. Discipline and resistance are kind of painful, but that’s what you need to feel in order to do hard, great things. – Sara Brewer, Overcome Pornography for Good podcast

DATE: 2023-05-06
AO: Farm
Q: Sparky
PAX: Gekko (Keith Capp), Infinity
FNGs: Slots from KatyTX, Buzz
COUNT: 5
WARMUP: sSH, beet pickers, WMh, mozy
THE THANG: to the sound of Queen

Lunges
Back and forth squatsjumping
Sumo squats
Merkins
Rear lunges
Frog jumps (jumps squats back and forth)
Squats
Merkins
Pulse squats
Jump squats
Outer thigh raises
Merkins
Glute bridges
Wall sits
Monkey humpers
Merkins
MARY:
ANNOUNCEMENTS: none
COT:if you can’t feed 100 people, feed one. Mother Teresa

DATE: 2023-05-05
AO: Patriot
Q: Patchouli
PAX: Roadkill, Wallace, Wedding Singer, Ice Tea, Flipper, Strange Brew, Legacy, Langston, Moneyball, Smokey, 2 percent, Fish Fry, Patchouli FNGs: None
COUNT: 13

ANNOUNCEMENTS: Mental Health Awareness Month
COT: Courage was the main topic. I read about Courage from David Whytes book Consolations: The Solace, Nourishment and Underlying Meaning of Everyday Words
It takes courage to step into and embrace our vulnerabilities, especially for men in the world today. We need each other to share, grow and evolve. F3 gives us a great platform to do just that. Have courageous conversations with one another that bring us past where we would be able to get on our own. Bringing courage into our awareness as move through our weekend and our lives. Gave @bogey a shout out for bringing awareness to the importance of mental health especially among men in our world today. Grateful to be a part of this community of great men working to be the best version of themselves. Namaste brothers🙏

DATE: 2023-05-06
AO: Sandlot
Q: Legacy
PAX: Maguire, bogey, Lazlo, citrus
FNGs: None
COUNT: 5
WARMUP: SSH, Imp Walker, Hill Billy, Cherry Picker, Little Bitty Arm Circles, Michael Phelps, Downward Dog/WGS
THE THANG: Mosey to W-L, hope fence, fellowship lap, then 5 rounds of 2x pullups while other PAX do wall sit; then, 5x consisting of 1) a lap, then 2) 15 merkins, 3) 20 Big Boy situps; then BALLS OF YORK, Lazlo and Bogey were hot, but Citrus had a great no-look with the pin placement ball. Total of 2 miles running, 145+ merkins, and 80 big boys (about 425 points). MARY: Did a lot of Big Boys during the THANG
ANNOUNCEMENTS: NOTE” Sandlot will go again next week at 06:30; George Michael’s Sports Machine was awesome and groundbreaking, but there were perhaps issues on the set. Also, there is a spoof of Hunger Games that is a must watch. NOTE: Alex Karras was multi-talented and starred in a number of important motion pictures. Mystery Science Theatre is available on-line and fund to watch.
COT: May is Mental Health Awareness Month; Sandlot is great because the Q can riff of COTs from the preceding Qs earlier week; Patchouli crushed it Friday and struck the appropriate tone to kick off the month; SYITG!