Category: Uncategorized

DATE: 2022-09-26
AO: Patriot
Q: Roadkill
PAX: 2 percent, Anchor Man, Big Short, bogey, Booking, CableGuy, citrus, Flipper, Lazlo, Legacy, Lucius, Sunshine, Tiësto, Wallace, Wedding Singer FNGs: None
COUNT: 16
WARMUP: SSH, IW/HB, Little Bitty Arm Circles, Downward Dog/WGS/Cobra Kai
THE THANG: PAX toured the neighborhood for Dora in two groups: the Pumpkin Spice Lattes and the Footballers. While one group ran a hill, did five burpees at the top, and ran back down, the other did AMRAP of body weight exercises. These included ‘Merkins, plank, big boy sit-ups, squats. MARY: Fire hydrants, donkey kicks, Superman’s, flutter kicks.
ANNOUNCEMENTS: Dad’s camp was a success; opportunities remain to take a Q for The Grunt; Citrus will do IPX this Friday.
COT: Consider anyone you may have harmed in some way this past year and if the relationship would be strengthened by your reaching out to make amends.

DATE: 2022-09-24
AO: Freestate
Q: Winston
PAX: Deagle, Wildcat, Horshack, Forest, Caleb Hart (Quip), Novacaine FNGs: Brony, TigerLily, Birdman
COUNT: 10
WARMUP:
SSH
swingbillies
hairy rockets
side skating
shoulder taps
plankjacks
mountain climbers
merkins
Michael Phelps
cherry pickers
windmills

THE THANG:
Black diamond around the bases – 1,2,3,4,5,6,7,8 burpees
Burpicide 1-4 burpees on tennis court

Pax counts off 1-4
1s run around field and set the pace while:
Round 1-2s do balls to the wall, 3s do inline mirkins, 4s do box jumps Round 2-2s do peoples chair, 3s do decline mirkins, 4s do dips

Bear crawl / inch worm (Ricky Bobby style)

MARY:
F – Flutters 20 IC
R – Reverse Crunches 20 IC
E – E2K 20 IC
E – just say no to the Elephant Walk

S – Sit ups 5 OYO
T- Toe (not heel) Touches
A – American Hammers – 15 IC
T – Travoltas – 10 each side IC
E – Easy leg lift Rosalitas 20 IC

ANNOUNCEMENTS:

– Adopt a Road comes back next week – please grab your middle and high schoolers who need SSL hours. Meet at the Sumner Starbucks at 8:30a and expected wrap up by 10:15a

COT:
– this week marks the 2nd anniversary of #freestate. One of the proudest aspects of this AO is the number of home countries the Pax represent. The flag display recognizes the many men, lives, and families positively impacted by F3 in the neighborhood. We come together at each workout and play a bigger game to create a better world.

– Prayers for the Humeau Family who lost their daughter Maya – a Whitman HS grad – in a climbing accident in Colorado. From her dad Thierry, a friend of Horshack…

“Our beloved daughter. Maya Humeau , died in a climbing accident on September 13. After rappelling down Black Wall near Mount Evans, she was preparing to ascend Cary Granite when she fell of the ledge.

Maya blossomed in Colorado. She immersed herself in the mountain lifestyle and pursued her love for climbing. She was studying biology at UC Boulder and was deeply passionate about ecology and the environment.

The many messages and calls we have received from her friends in the climbing and kayaking communities in Washington and Boulder remind us how much people loved her, and how much of an impact she had on everyone around her. She saw the beauty in nature and brought joy and life in everything she did. Your kind words, stories and happy memories of Maya will help sustain us through these hard times.

DATE: 2022-09-24
AO: Farm
Q: Infinity
PAX: Sparky, Matthew – Running Man, Gekko (Keith Capp), Charles Gluck FNGs: Buzz (2.0) and Monongahela (FNG)
COUNT: 6
WarmUp: SSH, Don Quixotes, Beet Pickers, Imperial Walkers, Michael Phelps, and Mosey to field.

The Thang: Seven of Diamonds
Run to each of four cones set up in a diamond on the field. Stop and perform the exercise at each corner. Change exercise each lap and increase reps by 7. Decrease reps by 7 after the squats.

Lap 1 – Burpees x7

Lap 2 – Merkins x14

Lap 3 – 4 count flutter kick x21

Lap 4 – Squats x28

Lap 5 – 4 count Plank Jacks x21

Lap 6 – 4 count LBC x14

Lap 7 – Lunge Walk around diamond

CoT: Fix Yourself by Jordan Peterson
We have such blessings promised to us, and it seems that we should be prospering because of these blessings. Some may wonder why life is so difficult for them but easy for everyone else. Sometimes, it appears everyone except you and your family are prospering, while you have big problems. Often, things aren’t as they seem.

For valid reasons, we are prone to put our best foot forward in our external interactions.

I invite you to take a different perspective. What if other people have challenges comparable in difficulty to yours, but they lay beneath the surface? Perhaps that house you visit that is spotless and peaceful is not always so. Perhaps there are troubles under a veneer of hospitality.

After a lifetime of service as a clergyman in the late 19th century, during which he saw both the outward appearance and inward struggle of peoples’ lives, Ian Maclaren enjoined, “Be kind, for everyone you meet is fighting a hard battle.”

“What can you ever really know of other people’s souls—of their temptations, their opportunities, their struggles? One soul in the whole creation you do know: and it is the only one whose fate is placed in your hands.” — C.S. Lewis, Mere Christianity

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

Later, during his retreat before the British after losing the battle of Long Island, he wrote:

“Such is my situation that if I were to wish the bitterest curse to an enemy on this side of the grave, I should put him in my stead…” – George Washington, September 30, 1776

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.

DATE: 2022-09-23
AO: Patriot
Q: Elvis
PAX: Maj. Payne, CableGuy, Tiësto, Shake ‘N’ Bake, XL, Lazlo, My Space, Big Short, Kodiak, Flipper, Ice Tea, bogey, Old Bay, Sunshine, Disco, Poe, citrus, 3 mile, Popup, Jag, Anchor Man FNGs: FNG – Wallace and Down range from Cleveland OH, Musky
COUNT: 25
WARMUP: SSH, Hillbillies, Imperial Walkers, Little Bitty Arm Circles, Rhubarb Pickers, Downward Dog, Cobra Kai, Childs Pose

THE THANG:
5 rounds
20 Coupon Presses
20 Burpees
20 Curls
20 V-Ups
20 Goblet Squats
13 Man-Makers
400M Run
After 5th round, another 400m run

COT:
The Week 3 workout honors Kathleen Walzer (Burns’ M) so it has special meaning to the men of Puget Sound. This is a great reminder of what F3 is about. Sure, we may do some silly stuff in the gloom, but it is the fellowship that keeps us together. We are here to “pick up the 6” in the workouts and in life. The men of Puget Sound are doing that well. What a way to honor her legacy and the PAX who is left behind.

DATE: 2022-09-22
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, Dungeon Master (Amon), Wildcat
FNGs: Dough Boy, Brony
COUNT: 7
WARMUP:
• SSH x 25 IC
• Monkey Humpers x15 IC
• Shoulder Taps x 15 IC
• Plank Jacks x15 IC
• Merkins 10 OQ
• Imperial Walkers x 15 IC
• Hairy Rockets x15 IC
• Carolina Dry Docks x 15 IC
• Cherry Pickers x 20 IC
• Alternating Side Squats x 10 IC
• Michael Phelps x 15 IC
• Windmills x 15 IC

THE THANG:
Supervisor at the other side of the field. Each time the group runs to the other side of the field and back. Exercises: • Merkin
• Squats
• Dips
• Flutters
• Step Ups
• Pull Ups

MARY:
• Dying Cockroach
• Reverse Crunches
• Push Throughs
• Heel Touches
• Little Mermaid
• X Factor

ANNOUNCEMENTS:
Upcoming Sunday we’ll be celebrating FreeState 2nd year at the origin AO (Waldorf school) at 7am

COT: