Category: Uncategorized

DATE: 2023-01-14
AO: Sandlot
Q: Jenner
PAX: Beaux, Booking, Fairweather, Traveler, citrus, Lazlo
FNGs: FNG Spalding
COUNT: 8
WARMUP: SSH, Imperial Walkers, Arm Circles, WMHs, SSH, Cherry Pickers, Downward Dog, Cobra Kai, Mountain Climbers, SSH

THE THANG: Mosey over to the Washington and Liberty parking garage tennis courts.

Jack Jack Webs: 1 Merkin, 4 Plank Jacks, 2 Merkins, 8 Plank Jacks and increasing to 6 rounds.

Burpee Tag: Pair off in teams, YHC and FNG Spalding were “It”. Rules were: Must run in a straight line, must perform burpees to turn, once you are tagged you join the team that is “it” and hunt the others. When doing burpees, runners alternate between 3 and 7 reps while team that is “it” does 2 and 5. When in sight of each other, can tik tok to alternate burpees with your partner. Somehow, this worked out OK before we were all dead tired and the last two teams were tagged within a min of each other.

Jump Webs: 1 Jump Squat, 4 Squats, 2 Jump Squats, 8 Squats, and increasing until 6 rounds.

Mosey over the park behind the parking lot.

Jack Webb: 1 Merkin, 4 Air Presses, 2 Merkins, 8 Air Presses, and increasing to 7 rounds.

Mosey over to the playground. Split up into 3 teams for 3 station Dora style. Objective is to do 300 Box Jumps between your team. One partner runs across the field and does 5 Erkins on the benches and runs back. The last partner climbs up and slides down the slide, preferably a unique way each time and as many times as you can.

Mosey back to the starting position.

MARY: Captain Thor: 1 Big Boi Situp, 4 American Hammers single count, 2 Big Boi Situps, 8 American Hammers, and increasing until 5 rounds. End on 25 Flutter Kicks.

ANNOUNCEMENTS: Take a few seconds for F3 PAX Cardinal’s passing. GTE end of March.

COT: Today we did 1 harsh exercise and 4 seemingly easier ones and kept that ratio while it got tougher and tougher. Think about the negative feedback / “constructive feedback” you give and think about the positive feedback. With athletes, the best coaches give 6 positive tips and encouragement to every 1 criticism. With your work colleagues and with your children, studies have shown the optimum number can be 8 positives to every 1 negative. So make the positives easier and plentiful!

DATE: 2023-01-16
AO: Mondaynightruckers
Q: Stewie
PAX: Rocketman, Tron, Yellow Jacket, Brass Monkey
FNGs: FNG: Jolly Green
COUNT: 6
WARMUP: stretch
THE THANG: 5.77mi ruck. 1h41m
MARY: nope
ANNOUNCEMENTS: see channel
COT:
1. Welcome FNG Alex (Jolly Green)!

2. Read something written by a guy named Mr. Tee thats doest wear gold chains that reminded me to slow down and dont lose focus on what matters…”…a big reason why we chase success is so that we can bring joy to the people around us. But we can already do that by being present for the people we love.

Even if you think of yourself as the most masculine of men, it doesn’t make you any less manly to show some love and appreciation to the people around you just for being there”

3. Prayer requests

DATE: 2023-01-16
AO: Horizon-Ao
Q: Kodiak
PAX: Mr Haand, Fish Fry, Disco, Anchor Man, Bone, citrus, Doodles, Yardbird, XL, Ice Tea, Big Short, sticks, Obadiah, CableGuy, Magoo, Lazlo, Tea Party, 3 mile, Beaux FNGs: @attache @big data @shank
COUNT: 23
WARMUP: SSH, Moroccan night clubs, IW, Don Quixote, WMH, Learning to Fly, Down Dog, Cobra, stretch,
THE THANG: Fellowship lap to the Northeast corner of the field, 8 burpees and proceed to the mulched hill:
PAX partnered up. While one partner rans to the top of the hill, the other partner performed the following exercises using the downed tree when appropriate: Burpees
Calf raises on the log
Mercans
Squats on the log
Seal claps
Step ups on the Log
Freddy Mercury
Derkins on the log

After the completion of 1 set, the Pax did the first 3 exercises of the second set.

The PAX proceeded to the WMS basketball court and divided into 4 teams for 2 games of half court F3 basketball. For each missed shot, the PAX did a burpee. For each made shot, the successful shooter lead a set of 10 of the exercise of his choice. Despite this ratio, I think more burpees were performed than other exercises. MARY: Incorporated
ANNOUNCEMENTS: Sign up for the GrowRuck
COT: My Aunt Carol passed away in late December, and my cousin Megan gave a very moving eulogy at her funeral last week, She thanked her mother for showing her that every person you meet is worthy of respect and kindness. My aunt would strike up a conversation with anyone regardless of race, creed, status, etc. It’s an attribute worth emulating.

DATE: 2023-01-16
AO: Patriot
Q: Legacy
PAX: Lucius, bogey, Big Short, Maguire, Rambler, Smokey, Wedding Singer FNGs: Messy, Swish
COUNT: 10
WARMUP: SSH, Imp, Itty Bitty Arm Circles, Cherry Pickers, MPhelps, Down Dog, WGS, Burpee escalation throughout: 1,2,3,4,5,10 burpees.
THE THANG: bear crawl, crawl bear, lunge walk, 20 years each. Then some sets: 10 Merkins, 10 WWIIs, followed by 80 yard run to red zone and back. 3X of that. Then to the red zone for 20 walking burpees. Next sets: 5 Bobby Hurleys, 15 LBC, 80 yard run. ( 3x sets). Then to the red zone for 20 walling burpees. Jog back. Then: 20 yards crawl bear, 20 yards broad jump, 20 yards walking lunges , 20 yards bear crawl, and into the zone for 10 ( ten) burpees; back to goal line; then 20 yards crawl bear, 20 yards broad jump, 20 yards walking lunges , 20 yards bear crawl; final burpees in the red zone 20 (90 burpees total in workout).

MARY: Freddy Mercuries, Toy Soldiers, Flutter Kicks
ANNOUNCEMENTS: coffee next; GTE35 sign up
COT: I will post the tribute to Cardinal one more time. An inspirational F3 story. I am so grateful to have F3 in my life.

DATE: 2023-01-16
AO: Farm
Q: Infinity
PAX: Sparky, Matthew – Running Man
FNGs: None
COUNT: 3
WarmUp: SSHs, IWs, WMHs, Beet Pickers, Don Quixotes, Michael Phelps, Grady Corns, and short Mosey down the track to our hill.

The Thang:
“Faith is taking the first step, even when you can’t see the rest of the staircase.” – MLK, Jr.
Jacob’s Ladder: Burpees at the top and Squats at the bottom, 1-6 and 6-1 (always adds to 7).

85-sec Wall-sit in commemoration of Rosa Parks refusing to give up her seat for a white man, followed by a boycott of all buses in Montgomery, Alabama for 385 days.

Bear Crawl 11’s, in honor of the 11 days MLK spent in the Birmingham jail on a bogus charge and the amazing letter he penned, which included these words “Injustice anywhere is a threat to justice everywhere.” – MLK, Jr.
Bear Crawl 11’s: Jump Squat at the goal line and Bonnie Blairs at the 10-yard line, 1-10 and 10-1 (always adds to 11), Bear Crawl (modify to Walking Lunge) in between.

Mary: Flutter Kicks, Side Crunches, American Hammers, and Plank ‘til time ran out.

CoT:
MLK’s “I have a dream” speech is iconic and powerful—I challenge you to watch or listen to it sometime today. In addition, this speech exhibits the vision that MLK lived for—that of equal opportunity. This vision led him down a more difficult path through life, culminating in his assasination.

Living for a vision is not the easy road to travel; in fact, it will make life more difficult for you. However, living toward an end vision will give purpose and meaning to your life that will make bearing the additional burdens light. Seek to live toward an inspired vision of a better future—whatever that means for you. It will make all the difference.