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Ring of Fire

DATE: 2022-10-04
AO: Freestate
Q: Horshack
PAX: Cannoli, Winston, Butter, Dungeon Master (Amon), ShowMe, Wildcat FNGs: Lefty
COUNT: 8
Warm Up
SSH x 25 IC
Imperial Walkers x 15 IC
Carolina Dry Docks x 15 IC
Mountain Climbers x 15 IC
Michael Phelps x 15 IC
Willie Mays Hays x 15 IC
Cherry Pickers x 15 IC

The Thang: Ring of Fire
8 Stations x 2 rotations
1st Rotation: 60 seconds
After 1st Rotation: 4-3-2-1 Jacobs Ladder
2nd rotation: 45 seconds
After 2nd Rotation: 3-2-1 Jacobs Ladder
Merkins
Squats
Plank Jacks
Bonnie Blairs
Dips
Deep Lunges
Mountain Climbers
Monkey Humpers

Mary:
X Factors x 15 IC
LBCs x 20 IC
Leg Lift Rosalitas x 15 IC
Plank-o-rama 10-10-10-10-10 IC
Box Cutters x 15 IC
Flutters x 20 IC

Announcements:
Time of the year for rotating site leadership
Thirsty F3rd Thursday: October 20th
The Grunt – November 12th.

COT:
Coach Wooden: “SUCCESS is peace of mind which is a direct result of self-satisfaction in knowing you made the effort to become the best you are capable of becoming.”

Bill Walton said, “Coach Wooden never talked about winning and losing, but rather about the effort to win. He rarely talked about basketball, but generally about life. He never talked about strategy, statistics or plays, but rather about people and character. Coach Wooden never tired of telling us that once you become a good person, then you have a chance of becoming a good basketball player.”

The base cornerstone rock of Wooden’s “Pyramid of success” is Industriousness. “In plain and simple English this means hard work. Success travels in the company of very hard work. There is no substitute for very hard work when it comes to success. There is no easy way.”

I have not known, heard of, or read about any individual anywhere who achieved real success without working extremely hard. In fact, the great successes we all know about are individuals who almost always have greatly outworked their competition.

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Resistance Band HIIT

DATE: 2022-10-04
AO: Atlantis
Q: Infinity
PAX: Chuck Taylor, Boomer, Hammerhead
FNGs: None
COUNT: 4
WarmUp: SSHs, Don Quixotes, Beet Pickers, Imperial Walkers, Grady Corns, and Mountain Climbers.

The Thang:
21, 18, 15, 12, 9, and 6 reps of the following, with resistance bands: Deadlifts
Merkins
Bent over rows
Squats
Shoulder press
Bicep curls
Thrusters
30sec Balls to Wall rest btw first 2 rounds

Mary: American Hammers and Dolphin Crunches.

CoT:
I have had moments when I wonder if it is really worth it to keep going. At times, it seems that, if I had known it was going to be this way, I wouldn’t have started. If you ever become discouraged like this, you are in good company.

“Could I have foreseen what I have and am likely to experience, no consideration upon earth should have induced me to accept this command.” – George Washington, November 28, 1775

George Washington, a month after he wrote the discouraging quote I shared earlier, also wrote:

“We must bear up against [difficulties] and make the best of mankind as they are, since we cannot have them as we wish.” – George Washington Dec, 1775

“It isn’t as bad as you think it is. It all works out. Don’t worry-I say that to myself every morning. it will all work out. If you do your best, it will all work out. Put your trust in God, and move forward with faith and confidence in the future. ” – Gordon B. Hinckley

So, we all go through discouraging times and situations. Just keep on pressing through it, trusting that it will all work out as long as we do what is right.

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Wait on your partner

DATE: 2022-10-04
AO: Delphi
Q: Pop Fly
PAX: Hightower, Nano, Lightyear, Bluegrass, Zeus, Peanuts, Wham-O, Raider, I-Beam, Ashe FNGs: None
COUNT: 11
WARMUP: SSHs, WMHs, Merkins, Reverse Lunges
THE THANG: 4 Stations + The Timers
In groups of 2, perform various exercises one at a time. you do the rep, your partner does the rep, with timer ran the lap around the front of the school – Rd 1 Stations: decline merkins, wall Ball toss, lunges, Big Boy sit-ups
– Rd 2 Stations: incline Merkins, pass the ball to your partner, three squats, four count flutter kick
– Rd 3 stations: decline merkins, wall Ball toss, lunges, four count flutter kick MARY: 20x sit-ups, 10x flutter kicks
ANNOUNCEMENTS:
a) the Grunt is November 12th.
b) Westside road clean up is Saturday October 29th
c) 2nd annual cornhole tournament is 30 October at bunnyman brewery
COT: the whole point of having your partner do the exercise and then you do the exercise is that sometimes as a leader, you have to learn to wait your turn. sometimes leading from the front is not the right choice to make. sometimes you need to lead from the back and sometimes you need to lead from within the pack

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Garage Days Re-revisited

DATE: 2022-10-04
AO: General
Q: citrus
PAX: 2 percent, Hard Knox, Maj. Payne, Lazlo, Fairweather, bogey, Ice Tea FNGs: DR PAX Crack (F3 Wheaton)
COUNT: 9
WARMUP: Jog to parking garage, passing two slamballs on the way. This was only moderately successful. Followed by SSH, IW, Hillbilles, WMH, Don Quixote, and sundry other warmup exercises.

THE THANG:

PART 1:
* Ricky bobby lap around the parking garage keeping the slamballs at the front and the back
* 4 rounds, 4 exercises, 10 reps (Mountain Man Poopers, Tuck Jumps, Monkey Humpers, Toe Touch SSH)
* Ricky Bobby lap around the parking garage, passing the slam balls to the back and sprinting them to the front
* 4 rounds, 4 exercises, 10 reps (Mountain Climbers, Calf Raises, Bonnie Blairs, Merkins)

PART 2: Split into teams of 3 to do parking ramp races
* Round 1: Bear crawl down and back
* Round 2: Crawl bear down and back

MARY: Flutter kicks, Toy soldiers, Dying cockaroach, American soldiers, WWI, Penguin taps, Freddie mercuries, Nolan Ryans, Crunchy frogs

ANNOUNCEMENTS: Try posting to a new AO – you’ll meet new people and expand your perspective. Also, if F3 has been good for you, it’ll probably be good for someone else you know – EH someone for the next workout.

COT: From “Growth Mindset” by Carolyn Dwyer: “Growth mindset describes a way of viewing challenges and setbacks. People who have a growth mindset believe that even if they struggle with certain skills, their abilities aren’t set in stone. They think that with work, their skills can improve over time.” We encounter this ourselves, and, if you have them, with our kids as well. Approach the day with a growth mindset instead of a fixed one, and see what’s possible.