Category: Uncategorized

DATE: 2023-06-29
AO: Freestate
Q: FIFA
PAX: Butter, David Matthews, Dungeon Master (Amon), Horshack FNGs: Bluto, Skynet, Brony
COUNT: 8
WARMUP:
15 SSH IC
10 Windmill IC
10 Cherry Pickers IC
10 merkins IC
10 Mountain Climbers IC
6 Wille Mays Hays IC

THE THANG:

Coupon on one end of blacktop, line up at other end. All PAX bear crawl back and begin the rounds below. After the first bear crawl/exercise the first PAX in line is “Goldilocks” and gets to “stroll” (walk) back to the other side of the blacktop instead of Bear Crawl. Moving down the line after each bear crawl the next PAX in line gets to be Goldilocks.

Round 1 Papa Bear (tough)
Bear crawl to coupon, 20 single squats with coupon OMD
Bear crawl back, 20 single merkins OMD (1st PAX in line is Goldilocks) Bear crawl to coupon, 20 single cleans with coupon OMD
Bear crawl back, 20 flutters IC
Bear crawl to coupon, 20 single coupon high pulls OMD
2 bear strolls though the forest (mosey jog around the blacktop)

Round 2 Mama bear (medium)
Bear crawl to coupon, 15 single squats with coupon OMD
Bear crawl back, 15 single merkins OMD
Bear crawl to coupon, 15 single cleans with coupon OMU
Bear crawl back, 15 flutters IC
Bear crawl to coupon, 15 single coupon high pulls OMU
2 bear strolls through the forest (mosey jog around the blacktop)

Round 3 Baby bear (easy)
Bear crawl to coupon, 10 single squats with coupon OMD
Bear crawl back, 10 single merkins OMD
Bear crawl to coupon, 10 single cleans with coupon OMU
Bear crawl back, 10 flutters IC
Bear crawl to coupon, 10 single coupon high pulls OMU
2 bear strolls through the forest (mosey jog around the blacktop)

MARY:
15 hello dollys IC
15 reverse crunches IC
15 box cutters IC
15 outlaws IC
15 LBC IC
Plank o rama IC

ANNOUNCEMENTS:
July 8 ruck and tube in harpers ferry

COT:
Had a knee injury I’ve been working through. Played soccer for the first time in about 2 months on Monday and F’n killed it out there! Patience and perseverance prevailed, as they typically will if you give them the time needed.

DATE: 2023-06-29
AO: Highlands
Q: Toolbox
PAX: Katniss, Jag, Hard Knox, LTD, Pilgrim
FNGs: F3 Houston Flood
COUNT: 7
WARMUP: standard issue ssh, MTN climbers, ibac, Michael Phelps, down dog, okayiest stretch, hillbillies, and imperial squat walkers, fellowship lap
THE THANG: as a group, 5 bear crawls f/b 5 of a variety of chest, legs, abs, or plyo or all of the above f/b 5 bear crawls…repeato for the length of the field, fellowship lap, f/b staying as a group, 5 duck walks chest, leg, ab, plyo 5 duck walks all the way back to other side of field with beat crawl race and crab walk race. winner picks exercise, lastly full field sprint winner picks 2 Mary exercises…
MARY: box cutters/cutter box, hello dolly, drunken mountain climbers, and black widow knee slide, and last ring of fire with group holding deep squat while 1pax bear crawls in and out of group around to starting point and continuing til all have made a lap…big R recover.
ANNOUNCEMENTS: ruck and float, dad’s camp? maybe alls I know is rambler never stops talking about it…love you brother!
COT: we all carry our own fire everywhere we go, when we get together our fire burns brightly, when we are alone or leave our group, we take our fire with us and it continues to burn but maybe a little more dimly, in light of our PAX leaving our group keep carrying your flame and find a group that lets that fire continue to burn brightly and help others burn their fire more brightly.

DATE: 2023-06-28
AO: Compound
Q: Doodles
PAX: Hightower, citrus, Sam Adams, Peanuts, Snake (Will Harris), Monte Karlo, Roddick FNGs: None
COUNT: 8
WARMUP: SSH, Cherry pickers, Hillbillies, Down dog, World’s Greatest stretch, 5 burpees, 10 merkins
THE THANG: Ricky Bobby to garage and conducted 5 rounds of the following: 10 pull-ups x 4 (last round was 6 pull-ups for total of 46 (Q turning 46). 20 merkins x 4 and last round was 15 merkins for total of 95 (b/c Q graduated high school in 95), and 30 squats x 5 for total of 150 squats (random number). Each round PAX ran lamp around garage. After the circuit the PAX ricky bobby back to field and played ultimate for 10 min.
MARY: mixed with Ultimate and included LBCs, Supermans, flutter kicks, and Alabama Ass Kickers (b/c Q’s parents are from Alabama) ANNOUNCEMENTS: Float Ruck on July 8th
COT: Georgia has big racks on their “be aware of deer” road signs. They are proud of their big bucks. Q grew up in GA. Be proud and thankful of where you came. As we approach the 4th, be proud to be American – it is a pretty good framework of freedom. If you don’t like something then figure out a way to improve it.

DATE: 2023-06-28
AO: Horizon-Ao
Q: Gherkin
PAX: Kodiak, sticks, Fish Fry, Magoo, Purple Rain, Disco, Trifecta, SPINAL TAP, Mr Haand, Defiance FNGs: attache, kombucha
COUNT: 13
WARMUP: SSH, LBAC, Cherry Pickers, M. Phelps, Downward Dog, Cobra Kai, Mosey to the Steps

THE THANG:
Partner Up,
1 PAX exercises while the other navigates up and down the steps, switch rolls and repeat until each team has completed the required number of exercises.

Set 1
Run up steps
50 Double Merkin Burpees

Set 2
Jump Up Steps
100 Imperial Walkers in cadence

Set 3
Run up steps-1 step at a time
150 Merkins

Set 4
Run up steps-2 steps at a time
200 Big Boy Situps

Set 5
Freestyle up steps (individual choice)
250 Calf Raises

MARY:
LBCs, Box Cutters, Flutter Kicks, Plank

ANNOUNCEMENTS:
Since July 4 is a Tuesday, the workouts on Mon 7/3 and Wed 7/5 will start at regular time.

COT:
Some Lessons from Rocky:
1) Believe in yourself even if nobody else does
2) You’ve got to put in the work, even if it involves chasing a chicken 3) If you don’t like your current situation, move forward one step at a time
4) Never quit, especially when you lose (otherwise there never would have been a Rocky 2)

DATE: 2023-06-28
AO: Farm
Q: Infinity
PAX: Moneyball, Sparky, Matthew – Running Man
FNGs: None
COUNT: 4
Warm up: SSHs, IWs, Don Quixotes, Beet Pickers, Copperhead Squats, LBACs, OH Claps, and Mosey.

The Thang: Coupon Block and Resistance Band HIIT
Arrange coupon blocks on one side of the field and resistance bands on the other. On each side of the field, perform 20 reps of the following with a resistance band and coupon, sprinting 60m back and forth between exercises: – Derkins on bench / Merkins with band
– Lunges (left) (with coupon / with band)
– Lunges (right) (with coupon / with band)
– Shoulder Presses (with coupon / with band)
– Bent Over Rows (with coupon / with band)
– Squats (with coupon / with band)
– Arm Curls (with coupon / with band)
– Thrusters (with coupon / with band)
– Reverse Merkins IC / Squat Band pull-aparts

Mary: Feet over Coupon Raises, Side Crunches, and Flutter Kicks with Coupons.

CoT: Q-Source defines preparedness as follows: Getting Ready For The Expected While Being Ready For The Unexpected

Within F3 a leader is called the Q, which we define as a leader who takes responsibility for the Outcome in the Groups of which he is a Member.

Some Outcomes are envisioned beforehand by the Q while others are thrust upon him by unexpected and sudden circumstance. For envisioned Outcomes, the Q can anticipate and get prepared for what will be expected of him to be Effective. But the Q cannot do that for unexpected Outcomes because they come upon him suddenly–for those Outcomes he must already be prepared to be Effective.

As a result, to Effectively respond to both the envisioned and circumstance-driven Outcomes that arise along the his path, the Q must gradually but consistently accelerate his Preparedness through the process of becoming more Right in the Mission essential aspects of his life. He does this by pursuing Right-ness in four distinct quadrants: get Right, live Right, lead Right and leave Right. Together, these four quadrants form the G3L:

– First Quadrant (Q1): Get Right

To properly align himself the Q takes the Daily Red Pill (the DRP). This is his daily commitment to accelerate his fitness, fellowship and faith.

– Second Quadrant (Q2): Live Right

To be purposeful the Q focuses on IMPACT. This is the forcible contact to strong effect that the Q will have on the other Members of his Groups if his personal alignment is proper.

– Third Quadrant (Q3): Lead Right

To practice Effective leadership, the properly aligned and purposeful Q continually hones the skills he needs to enable his Communities to be healthy, his Organizations to be Effective and his Teams to be dynamic.

– Fourth Quadrant (Q4): Leave Right

To build a legacy, the aligned and purposeful Q exerts Disruptive leadership with IMPACT throughout his lifetime and beyond.