Category: Uncategorized

DATE: 2022-12-23
AO: Patriot
Q: Maj. Payne
PAX: Maguire, Obadiah, Passport, Fish Fry, Patchouli, Shake ‘N’ Bake, Boiler, XL, Lazlo, Lucius, CableGuy, My Space, Booking, Roadkill, Elvis, Smokey FNGs: Messy, Bo
COUNT: 19
About half the PAX decided to ease into the beatdown today gradually. With a quick 90-minute run or ruck, just to get the blood flowing. Strong.

Obadiah quickly found out what he signed up for by making it to the Patriot and started looking for the exit. Can’t blame him. He was at the Compound when the Q first tried out this particular beatdown and nobody should have to put up with this twice. But he suffered through it. Strong.

Maguire brought Messy for his F3 debut in the cold rain. He killed it. Strong.

Everyone else had to put up with 45 minutes of Huey Lewis and the News. On a loop. It’ll mess with your head. If you catch yourself trying out 80s hairstyles and don’t know why, don’t worry it’ll pass after a couple of days.

WARMUP: SSH, Imperial Walkers, copperhead squats, Willie Mays Hayes, cherry pickers, Michael Phelps, Moroccan night clubs. tempo merkins, downward dog, WG stretch, cobra kai.

THE THANG:
Part 1. A 4/1 version of “11s”. Lunge 20 yards, do 4 bonnie blairs, lunge back, do 1 Bobby Hurley. Repeato, counting down and up respectively until we reach 1 bonnie blair and 4 Bobby Hurleys. Music: The Power of Lunge

Part 2: Another 4/1 but instead of out and back, the PAX made a “square”. PAX lined up along the field at one hash mark. Bear crawl to the other hash, then side bear 10 yards to the right. That’s the first exercise station. Do 4 American hammers. Crawl bear back to the original hash, then side bear 10 yards to the left back to the starting point. Do 1 WWI. Repeato, counting up/down respectively. Music: It’s Hip to be Square

Part 3: Mosey to the grass (mud) hill on Harrison. Modified a proper Jacob’s Ladder (running up a hill, do a burpee, run back down, repeat adding a burpee each time) to add No Cheat Merkins (hand release at the bottom, shoulder tap at the top) at the bottom of the hill. Start with 1 burpee and 10 merkins. So yeah, basically 11’s. Music: Jacob’s Ladder

MARY: Captain Thor up to 5 and back down.

ANNOUNCEMENTS: Coat drive. Wednesday ruck workouts. Grow Ruck.

COT: The Q took a moment to reflect on what F3 has meant to him over the last few years. It’s a lot. More than anything it’s the friendships. Thank you for making this something I look forward to. When I miss it, I really miss it.

DATE: 2022-12-23
AO: Sparta
Q: Zeus
PAX: Peanuts
FNGs: None
COUNT: 2
WARMUP: Mike Phelps, Circles, Rockets, Cherry Pickers, DW Dog, The Kai THE THANG: Zeus’s 12-8-4 Routine
A pair of exercises done 12 x’s each then 8 x’s each then 4 x’s each. PAX 2 does an exercise of his choice when PAX 1 starts at beginning of each number. 1st round burpee’s into big boyz, 2nd round kettle bell swings into heels to heaven, 3rd round Merkins into Freddy Mercury’s. Recover mosey after each round.
If this sounds confusing don’t worry you will have the opportunity to do this workout again at one of my future Q’s.
MARY: Wall sit with Squat. 1st PAX does one squat and return to wall sit. Next PAX does 1 squat back to wall sit. 1st PAX does 2 squats returns back to wall sit. 2nd PAX does same all the way to 10 squats.
ANNOUNCEMENTS: Got wrapped up into talking about how important it is to appreciate the most special gift which is family and friendship.
COT: Family and Friendship is the best gift you can ever receive. Merry Christmas to All 👊🏿

DATE: 2022-12-23
AO: Horizon-Ao
Q: Disco
PAX: Kodiak, 2 percent, Mr Haand, Yardbird, Median
FNGs: Tomb Raider (2.0)
COUNT: 7
WARMUP: SSH, Moroc NC, Imp Walkers, CP/WMH, pick one
THE THANG: pair up for Alternating Run/Lift Set:
Bear Crawl/Coupon Squats
Suicides/Merkins
Carioca/Blockees
Skips/Pullthroughs
Yves Poll/Pressups
Lunge Walk/Dips
Repeat Set.
MARY: Flutters, Box Cutters, Fred. Mercury
ANNOUNCEMENTS: Thanks for bringing coats.
COT: Gratitude for this Horizon F3 for motivating QIC to get up and out in the am again this year. SOUNDTRACK: Tomb Raider

DATE: 2022-12-23
AO: Farm
Q: Infinity
PAX: Sparky, Matthew – Running Man
FNGs: None
COUNT: 3
WarmUp: SSHs, Don Quixotes, Beet Pickers, Imperial Walkers, Michael Phelps, Seal Claps, and Mountain Climbers.

TheThang: Package Deliveries!
Perform the following, all with a coupon, unless otherwise noted: Round 1: UPS
20 Shoulder Press
20m Walking Lunge
20 Goblet Squats
20m Walking Lunge
Facts about the UPS: Originally known as the American Messenger Company specializing in telegraphs, UPS has grown to become a Fortune 500 company and one of the world’s largest shipping couriers. UPS is the largest courier company in the world by revenue, with annual revenues around US$85 billion in 2020, ahead of competitors DHL and FedEx.

Round 2: FedEx
20 Derkins off bench (no coupon)
20m Murder Bunnies
20 Reverse Lunges
20m Murder Bunnies
Facts about FedEx: The name “FedEx” is a syllabic abbreviation of the name of the company’s original air division, Federal Express, which was used from 1973 until 2000. FedEx today is best known for its air delivery service, FedEx Express, which was one of the first major shipping companies to offer overnight delivery as a flagship service. FedEx’s prominence in both the United States and the world have made it a common topic in popular culture, with examples including the film Cast Away. FedEx’s air shipping services have made its main hub (aka the “Superhub”) at Memphis International Airport the busiest cargo airport in the world by 2020, and Hong Kong second-busiest cargo airport in the world behind Memphis. And, as Professor Robert Langdon observed, the FedEx logo has a hidden symbol depicting the company’s forward motion. Once you see it, you cannot unsee it.

Round 3: Amazon
20 CDDs (no coupon)
20m Coupon Drag
20 Thrusters
20m Coupon Drag
Amazon uses many different transportation services to deliver packages. Amazon-branded services include:
Amazon Air, a cargo airline for bulk transport, with last mile delivery handled either by Amazon Flex, Amazon Logistics, or the United States Postal Service.
Amazon Flex, a smartphone app that enables individuals to act as independent contractors, delivering packages to customers from personal vehicles without uniforms. Deliveries include one or two hour Prime Now, same or next day Amazon Fresh groceries, and standard Amazon.com orders, in addition to orders from local stores that contract with Amazon.
Amazon Logistics, in which Amazon contracts with small businesses (which it calls “Delivery Service Partners”) to perform deliveries to customers. Each business has a fleet of approximately 20–40 Amazon-branded vans, and employees of the contractors wear Amazon uniforms.

Round 4: USPS
14 Hand-on-Block Merkins, alternating
20m Rifle Carry
14 Cleans
20m Rifle Carry

Round 5: DHL (no coupon for these movements)
20m Bear Crawl
10 Peter Parker Merkins
20m Lunge Walk

Mary: Flutter Kicks, Side Crunches, Rope Climbers, Shoulder Taps, and LBCs until the time ran out

Announcements: All workouts next week (12/26, 12/28, and 12/30) will start at 0700. Tomorrow will be very cold and I’m not sure who will be in. Stay tuned on Slack tonight to see if there will be a workout.

CoT: Two thoughts:
“And so, does the destination matter? Or is it the path we take? I declare that no accomplishment has substance nearly as great as the road used to achieve it. We are not creatures of destinations. It is the journey that shapes us. Our callused feet, our backs strong from carrying the weight of our travels, our eyes open with the fresh delight of experiences lived.” ― Brandon Sanderson, The Way of Kings We cannot choose our final destination, only what we do on our way there.

In Tim Groves’ “Winners,” he describes the attitude of two different kinds of people to winning. When asked, “What does winning feel like?” Two apparently opposite responses were received. Most ordinary people described winning with positive emotions such as exuberant and fantastic. However, successful pro athletes described winning as “exhausting” or “grueling.” The true winners know that winning doesn’t come easily and without a struggle, and their attitudes reflect that. Life is not about ease and comfort, but about achieving triumphs. Coming out in the raining gloom this morning is good practice for embodying a winners mindset.

DATE: 2022-12-19
AO: Mor-Ruck-Ing
Q: Rocketman
PAX: Raven, Yellow Jacket, Jetstream, Chasqui
FNGs: None
COUNT: 5
WARMUP:
THE THANG:

4.85 mile ruck with coupons, but the coupons could only be held in our hands… work that grip strength!

ANNOUNCEMENTS:

Dec 26: No Monday Night Ruckers
Dec 31: Old Rag ruck/hike, decision to go forward will be made Dec 28.

COT:

Remember the joy we have in this time of year and reflect that joy, that light, just as we saw those lights on this ruck.