Category: Uncategorized

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FreeState Ninja Warriors

DATE: 2022-12-13
AO: Freestate
Q: Horshack
PAX: Deagle, Winston, Cannoli, CashOnly, Butter
FNGs: FIFA
COUNT: 7
WARMUP:
SSH x 25 IC
Willie Mays Hayes x 10 IC
Swing Billies x 15 IC
Carolina Dry Docks x 10 IC
High Knees x 40 IC
Frankenstein Circle x 15 up and back
Windmills x 12 IC
Learning to Phelps x 10 IC
Cherry Pickers x 15 IC

THE THANG:
FreeState Ninja Warriors
Q will be the first sensei
Sensei role is to walk along side and guide the first ninja through a course lasting between two and three minutes
The course must alternate between stationary exercises (like squats) and transport exercises (like bear crawls)
Sensei’s must always begin their first ninja with a stationary exercise for 20 seconds (EMOM Timer tells the next ninja when to start)
Ninjas can only move from a stationary exercise when the ninja behind you catches up to you
The second ninja and all remaining ninjas pay close attention to what the ninja immediately in front of you is doing
At the end of the course, the first ninja becomes the sensei, takes the timer to a starting point and guides the next ninja through a new course of their choosing The original sensei goes to the end of the line
Repeat until everyone has been the sensei

MARY:
Leg Lift Rosalitas x 20 IC
Dying Cockroach x 15 IC
Freddie Mercuries x 15 IC
Box Cutters x 10 IC Each Way
Scissors x 15 IC
Rodeo Flutters Outlaws & Flutters x 10 each direction IC
Plank-o-rama

ANNOUNCEMENTS:
Thirsty 3rd Thursday this week at 6:30p at Bowlero on Westbard
Greentree Boys Home is back in the picture. Wildcat and I update everyone when he gets back from travel overseas

COT:
Fathers- love your sons and nurture their emotional lives!!
* The data is clear and boys these days are having a having a rough time of it these days
* Schools are decreasing opportunities for physical activity at all grade levels * They reward kids who can sit still and pay attention for longer periods * Boys far more receive corporal punishment and school suspensions * As they get older, the world gets more selective, and does not favor boys * 70% of high school valedictorians are girls
* In 1980 the admittance rate at UCLA was 74%, today it’s 12% * Colleges are now 60% female
* 40% of couples now meet through an online app and those apps advantage women
* The top 10% of men receive 60% of the likes, leaving the bottom 80% of men competing for the bottom 22% of women
* But the traditional dynamics haven’t changed – 71% of women say financial support is very important in a partner, while only 25% of men say that.
* Today, young men with fewer financial and romantic prospects are driven toward loneliness and find association with radicalization. 86% of those who stormed the Capitol 86% were men
There was a book written a while back called Raising Cain about nurturing their emotional and inner lives – which happens to be correlated with better connections with families, romantic partners, and professional relationships. The big take aways from Raising Cain (1999):
* Give permission to boys to experience the full range of human emotion and help them develop a vocabulary for what they are experiencing * Give boys a safe place to express their natural physicality
* Talk to boys in their language that honors their pride and show of strength, and engage them as consultants and problem solvers * Teach boys that courage and empathy are the sources of real strength in life
* Use discipline to build character and conscience such that it is clear, consistent, and never harsh
* Model a manhood of emotional attachment, to initiate friendships, and offer the emotional resources to preserve them
* Teach boys that there are many ways to be a man, to be loving and strong and to make a successful contribution in this world.

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Hoops under the Lights

DATE: 2022-12-12
AO: Highlands
Q: Hightower
PAX: Jag, Sloth
FNGs: None
COUNT: 3
WARMUP:
Mosey to hard courts, warm up PT and stretches.
Relay: 1 guy runs around court, 2 does 5 merkins then waits in high plank, 3 does wall sit for recovery 5 rounds Relay

THE THANG:
Basketball warm up drills:
Half court dribble to layup, multiple rounds
Dribble jump shot, multiple rounds
Free throw shots, multiple rounds
3 PAX game of HORSE
Finally 2 on 1 game to 5 points

MARY:
Quick round of Mary for Flutter kicks

ANNOUNCEMENTS:
Wreaths Across America this Sat, check 3F channel for more details

COT:
Give it Away, it’s what we do in F3. Free workouts to reach out to other men in need. Thanks to guys like Jag, try something new, lead an AO. There are still many men that can benefit from F3, we need to continue to Give it Away to reach them.

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For Whom the (kettle)Bell Tolls

DATE: 2022-12-13
AO: Delphi
Q: I-Beam
PAX: Doodles, Obadiah, Nano, Bluegrass, Dunder, Hoolihan, Hightower, Norwood, Peanuts FNGs: None
COUNT: 10
WARMUP: SSHs, cherry pickers, WMHs, Michael Phelps, slow count squats and merkins

THE THANG:
Round 1
● Kettlebell Swings x 10
● Overhead press x 10
● Swings x 15
● Goblet squats x 10
● Swings x 25
● Curls x 10
● Swings x 50

4×4: Burpee to plank position, 4 merkins, 4 mountain climbers IC, 4 plank jacks IC, Burpee to standing position X 4

Round 2
● Swings x 25
● Overhead press x 10
● Swings x 25
● Goblet squats x 10
● Swings x 25
● Curls x 10
● Swings x 25

4×4

Round 3
4 sets of swings X 25

4×4

Round 4
● Swings x 20
● Overhead press x 10
● Swings x 20
● Goblet squats x 10
● Swings x 20
● Curls x 10
● Swings x 20
● Merkins x 10
● Swings x 20

MARY: big boy sit-ups and stretching
ANNOUNCEMENTS: wreaths across America in Arlington national cemetery this weekend COT: check in on your friends and acquaintances this time of year

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But I didn’t get you anything…

DATE: 2022-12-13
AO: General
Q: Lazlo
PAX: citrus, 2 percent, Booking, Fairweather, Hard Knox
FNGs: None
COUNT: 6
It was a pretty exciting morning at the General. It was Fairweather’s birthday – respect right around the corner – and his last post of the year so wishing him safe travels. And Citrus was on a cloud (pre-workout at least) after the ‘Cuse won the NCAA Men’s Soccer Championship, 2-2 or 7-6 or however they count points in soccer, congrats either way. And most of of because we held a gift exchange. It’s hard to describe the palpable excitement on the field waiting for the gifts in store.

WARMUP: SSH, copperhead squats, imperials walkers, hillbillies, Moroccan night clubs, Michael Phelps, willie mays hayes, tempo merkins, downward dog, cobra kai.

THE THANG: We started by commemorating the soccer championship. Syracuse fans did 7 burpees, while everyone else did 6, as a show of their dominance.

Then on to the gift exchange. Or white elephant gift exchange perhaps. There was a deck of cards (“gifts”) at the 20 yard line each with an exercise. In turn, the PAX would draw 2 cards, and give one to all PAX, leading the count, and keep the other for themselves. The next PAX did the same but could keep their second card or swap gifts with any other PAX that went before him. When all PAX were finished, the PAX could either lead the exercise they were holding, or pick a new card, but had to use the drawn card this time. Finally, because the holiday spirit seemed to be waning (and the Q couldn’t think of any more games), we just did the rest of the exercises. Exercises were:
20 air presses IC
30 mountain climbers IC
20 box jumps (on the stairs nearby)
Bear crawl to the 40 and back
15 WWIs
20 merkins
20 monkey humpers IC
Crab walk to the 20 and back
10 absolutions
40 squats
30 calf raises IC
25 dry docks
20 bonnie blairs IC
20 Freddy Mercuries IC
20 flutter kicks IC
100 yard sprint, reverse run back
25 Bobby Hurley’s

MARY: American hammers

ANNOUNCEMENTS: ski trip in February

COT: The Q spent the weekend with his 80 year old father in law also thinking about his 79 year old father. They’re both fine, but they are their age, and it’s hard to get used to. One of the things that helps the most is patience. Which is a reasonable habit to get into with others, and with yourself.