Category: Uncategorized

DATE: 2023-02-08
AO: Farm
Q: Matthew – Running Man
PAX: Infinity
FNGs: None
COUNT: 2
WARMUP
SSH
Beet pickers
Don quixotes
Arm circles
Mosey around the soccer fields

THE THANG
Sprint to end of the field
Commandos
Bear crawl 1/4 of field
Plank jacks
Crawl bear 1/2 of field
5 10-count burpees
Lunge walks 3/4 of field
Star jumps
High knees to beginning
Repeat

MARY
Tick tock sit ups
Flutter kicks
Supermans
4 count LBCs

COT
“The line between good and evil is permeable and almost anyone can be induced to cross it when pressured by situational forces.” – Phillip Zimbardo

DATE: 2023-02-09
AO: Olympus
Q: Wham-O
PAX: Ashe, Juneau, Nano, Obadiah, Rambler, Rollingstone, Wham-O FNGs: None
COUNT: 7
WARMUP: side straddle hop, imperial walkers, lbc, plank, merkin

THE THANG:

Wham-O:
– 21’s = In unison PAX does 2-count side straddle hop and counts reps 1-5 out loud. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes over Q has PAX perform penalty workout of Q’s choice. (2 penalties earned = 1. bear crawl to 50 yard & sprint home, 2. Lunge walk to 50 yard with burpee every 10 & sprint home). – 1/2 mile of Ricky Bobby
– 7 man Ricky Bobby Merkin line

Rambler:
– 5 yard race bag partner toss with 1 person rotating every 20 yards through the cinder block of pain (rotating penalties)
– four rounds of weighted stadium stairs with reps of Burpee, jump, squat, squat after each. – 5 yard race bag toss sequence back across the field to finish out.

MARY: 60 second plank

ANNOUNCEMENTS: road clean up on Presidents’ Day!

COT: aversive meditation, when navigating daily life, specifically, when in positions of serving or nonprofit. “Be wise as a snake, and as innocent as a dove.“
Use wisdom to navigate the intentions of others, but be mindful yourself to not take advantage of someone else.

DATE: 2023-02-09
AO: Highlands
Q: Armstrong
PAX: Hard Knox, Jag, Toolbox, XL
FNGs: French Press
COUNT: 6
WARMUP: motivators and grass grabbers
THE THANG:
mosey to long bridge park

At the stairs
Every step – 1 min
Sprint – 1 min
Right foot – 1 min
Left foot – 1 min
Bunny hops – 1 min
Leap frogs – 1 min

Piggy backs 2 mins
Wheel barrows 2 mins
Crawl Bears 2 mins

Mosey back to highlands

MARY: plank with modification, dead bugs
ANNOUNCEMENTS:
COT: Think back to when you didn’t have F3 and what a positive impact it has had on your life. Appreciate what you have and make sure to give it away.

DATE: 2023-02-08
AO: Patriot
Q: bogey
PAX: CableGuy, Anchor Man, Big Short, Boiler, citrus, Grape Ape, Ice Tea, Legacy, Shake ‘N’ Bake FNGs: Spuds
COUNT: 11
WARMUP: SSH, LBACs, hillbillies, IWs, cherry pickers, WMH, down dog, cobra Kai

THE THANG:
Shoulder carry coupon to amphitheater
AMPHITHEATER
Round 1 – 10x step ups IC, 15x overhead press, 15x curls
Run 1 lap
Round 2 – 10x step ups IC, 20x derkins, 20x curls
Run 1 lap
Round 3 – 10x step ups, 25x dips, 25x curls
Farmer carry coupon to basketball court
BASKETBALL COURT
10x squats
30x Curls
10x squats
40x IC Shoulder taps
10x squats
50x IC flutter kicks with coupon hold
10x squats
Rifle carry coupon back to field
THE FIELD
Line up on goal line
5x burpees
Run backwards 100yd to opposite goal line
5x burpees
Run back to goal line
10x IC blockees/man makers
Karaoke to 50 facing home stand
Karaoke back to goal line facing home stand
BAT WINGS (keeping arms up until Recover)
20x IC LBACs forward
1x 10-ct
20x IC LBACs reverse
1x 10-ct
20x IC seal claps
2x 10-ct
20x IC overhead claps
2x 10-ct
Recover

MARY: donkey kicks 15x each L/R, fire hydrants 15x each L/R, Nolan Ryans 20x each L/R

ANNOUNCEMENTS: backpacking in April, Super Bowl Squares, GrowRuck

COT: YHC shared a personal family story about one of his 2.0s who is struggling and about to embark on a new phase in the long and difficult journey to wellness. The 2.0 will be facing challenges and discomfort in a broader effort to heal and hone skills needed for a bright and successful future. YHC sees F3 presenting opportunities for challenges and discomfort and is committing to experiencing more of each in order to grow and move forward himself. Thank you to my F3 brothers for their support.

DATE: 2023-02-07
AO: Freestate
Q: Horshack
PAX: Butter, Winston, Cannoli, Dungeon Master (Amon), CashOnly, Wildcat, FIFA FNGs: Brony
COUNT: 9
WARMUP:

• SSH x 25 IC
• Grady Corns x 17 IC
• High Knees x 15 IC
• LONG COUNT Willie Mays Hayes x 8 IC
• 2 laps – with Karaoke
• Merkins x 13 IC
• Plank Jumps x 11
• Michael Phelps x 14 IC
• Cherry Pickers x 15 IC

THE THANG: Show Me The Money! Pair Up for Nickel, Dime, Quarter, Half Dollar, Dollar • One Partner pays in coins
o Nickel – 5 burpees
o Dime – 10 pull ups (or assisted)
o Quarter – 25 Squats
o Half Dollar – 50 LBCs
• The other partner pays in bills
o One long lap around the perimeter at a good pace

MARY:
• Keep feet off the ground
o Leg Lift Rosalitas x 15 IC
o Box Cutters x 10 each direction IC
o Flutters x 10 IC
• Plank-o-rama x 10-10-10-10-10 IC
• Keep feet off the ground
o Reverse Crunches x 15 IC
o Protractor
o Spread Flutters 10 IC

ANNOUNCEMENTS:
• Last call this week for Super Bowl Squares to benefit Donovan & Bank Foundation https://f3thecapital.com/gte35-fundraiser/ • Super Bowl party at my place this Sunday – 5:30p – with Ms and 2.0s welcome! • Greentree meeting went well.

COT:
• 15 years as a Sunday School teacher coming to a close – my daughter is now seen as a young adult in the eyes of the Catholic Church
• Shifting away from being an authority parent – telling her what to do – and taking my parent role more towards a consultant, where the kids are making sense of the world and applying their own values. Have to earn the role to be a consultant
• Parent Encouragement Program – Special Time – carving out a little one-on-one time with each kid each week. We haven’t been rigid about this habit, but it is a real gift . . . and noticeable when we haven’t done it in a while.