Category: Uncategorized

DATE: 2022-08-29
AO: Farm
Q: Infinity
PAX: Chile, Faceplant, Matthew – Running Man
FNGs: None
COUNT: 4
WarmUp: SSHs, Imperial Walkers, Don Quixotes, Beet Pickers, Willie Mays Hayes, and Grady Corns.

The Thang: Hot Potato
Stand in a loose circle, toss a 20-lb ball randomly from man-to-man around the circle. Whichever PAX is holding the ball at the end of 3 minutes leaves the circle to perform one of the exercises listed below, in turn. The other PAX continue tossing, but with the PAX completing the exercise as the timer. 5 Burpees penalty for everyone in the circle anytime the ball touches the ground. – Mosey around soccer field
– 50m Bear Crawl
– 50m Walking Lunge
– 30 HRR Merkins
– 50 Squats
– 20 Bonnie Blairs
– 40m Crab Walk
– 20 Jump Squats
– 20 CDDs

30 sec Wall sit while passing ball back and forth

10-1 Motivators

30 sec Wall sit while passing ball back and forth

Mary: Flutter kicks, Nolan Ryans, LBCs, Penguin Crunches, and Rope Climbers.

Announcements: 9/11 Stair Run will be starting at 0600 at the Lincoln Memorial on Sunday, September 11th. YHC will be there—LMK if you want to carpool.

CoT:
My uncle, Dick Spencer, passed away suddenly yesterday. Dick was in good health, and there was no warning – although Dick has been taking heart meds for awhile (as many older folks do). His wife and he fully got ready for church. Dick showered and shaved and got on his shirt, tie and suit. They went out the front door and Dick said he didn’t feel too good. He sat down in a rocking chair they have on their front porch and asked Janean to go back and see whether he had locked the front door. His wife went back, and when she returned Dick was gone. She called the paramedics, but they could not revive him either. Dick was gone, almost instantly. He is survived by his beautiful wife and eight successful adult children with great families of their own.

Although unexpected to everyone, it was my uncle’s time to pass on. Death is a certainty for us all—it is not “if” but “when” we will die. The key principle is to live those moments you have so that there are no regrets at the end of it. Dick Spencer lived one of those lives, and he is an inspiration to us all: a Vietnam Veteran, successful entrepreneur (Cannon Towels), loving husband, and inspiring father. It is up to me and all of us to live such a life.

DATE: 2022-08-29
AO: Patriot
Q: Roadkill
PAX: Anchor Man, Big Short, bogey, CableGuy, citrus, Elvis, Ice Tea, Lazlo, Legacy, Shake ‘N’ Bake, Wedding Singer, Patchouli FNGs: None
COUNT: 13
WARMUP: Homeroom warm up with familiar SSH, IW, HB, Little bitty arm circles, Michael Phelps, DD/CK
THE THANG: PAX split into two groups: the Dogs and the Elephants. First period Geography: Dogs climbed stairs with backpacks (coupons) 10X while Elephants performed 20X of curls, overhead press, chest press, Atlas shrugs, around the world, repeat. Groups switched. Second period Natural History PAX together lunges with backpacks to 50 with calf raise break, bear crawl to goal, frog jump to 50, rifle carry to goal. Third period Theatre at front of school in groups Elephants stair climb loop while Dogs performed step ups, switch, same with a round of dips and a round of ‘Merkins/dry docks/typewriters. Lazlo performed solo Ironpax to accommodate travel schedule. MARY: Leg lifts, LBCs, flutter kicks, sit ups, donkey kicks, fire hydrants.
ANNOUNCEMENTS: 9/11 stair climb, Wednesday evenings rucks around 8p with details forthcoming, Ironpax official start Friday.
COT: Challenge the students in your household to say hello and otherwise welcome other kids who may look alone, out of place, or nervous. Focusing effort on this practice can help the other kids and even reduce back to school jitters in our own.

DATE: 2022-08-28
AO: Olympus
Q: Obadiah
PAX: CableGuy, Derecho, El Camino, Nano, Popeyes, Roddick, Toolbox, YNAB, Zeus, Hightower, Glee, Ashe FNGs: Peanuts, OJ, OJs brother?, Shogun, Juneau
COUNT: 18
WARMUP: SSH, Hillbillies, WMHs, Downdog, rockettes
THE THANG: meatloaf massacre strikes again

10 Blockies
20 overhead press
30 kettlebell swings
40 squats
50 merkins on the block
1 lap
Second time all of the above +1 lap
Third time all of the above +2 laps
Fourth time all of the above +3 laps

The meatloaf massacre is a doozy. No easy way around it and halfway thru you question your ability to finish, but you press on. @YNAB modified by reversing the run. Not sure if that was a good or bad idea, but true.

MARY:
ANNOUNCEMENTS: stairclimb, dads camp, new AOs and rucks coming online
COT: F3…fellowship, fitness and most important faith. For workouts like these what well are you reaching into? What is the water in your reservoir? For me it is faith in a man who predicted his own death and resurrection and then succeeded in it. What are you believing in to anchor your life through victory and defeat?

DATE: 2022-08-27
AO: Sandlot
Q: Legacy
PAX: Legacy
FNGs: None
COUNT: 1
WARMUP: SSH, Imp Walkers, Hill Billy
THE THANG:

1st Hour: run to new Quincy Park, at park 10 minute OCR hangs (five burpees every time off the bar); 60 yards of bear crawl, run back to Sandlot, on W-L baseball diamond: bear crawl and crawl bear on inside of infield around bases.

2nd Hour: To-W-L, there: Modified Meatloaf Massacre, 9-11 Stair prep variation. 9 minute stair loop. (To the tune of Paradise by the Dashboard Light); then 10 burpees,20 merkins 30 yards of bear crawl, 40 LBC

Repeat 3 more times, with shorter stair loops, to the tunes of “I’d Do Anything for Love,” “Idiot Stare,” and “Beat it Down,”

MARY:
ANNOUNCEMENTS: 9-11 Stairclimb
COT: At its highest level, fellowship transcends in-person interaction. Here is a reality of life: at some point, you may find yourself in great adversity…and all “alone.”

When you are “alone,” keep it lowercase “alone.” BECAUSE YOU ARE NOT ALONE. Tap into the spirit of your F3 Brothers. We are with you. One of the fantastic things about F3 workouts is that, ultimately, they are “you versus you” anyway. So it is a paradox: it is better to work out together, but you are only competing against yourself. So, the next time you find yourself alone in a difficult situation, remember, it’s just the same old you vs. you that you have faced during every F3 beat down. If the hands of fate leave you to face a meatloaf massacre by yourself, then look at the bright side: the whole meatloaf is all yours.

SYITG!

DATE: 2022-08-27
AO: Freestate
Q: Winston
PAX: Horshack, Deagle, Cannoli, Dungeon Master (Amon), CashOnly FNGs: Brony
COUNT: 7
WARMUP:
49 ssh ic
15 imperial walkers ic
4×10 arm circles ic
10 head shoulders knees and toe taps ic
10 plank jacks ic
10 long deep alternating lunges
Lap around field
15 wind mills ic
10 cherry pickers ic

THE THANG:
Pax starts at first cone on field and murder bunnys to the second cone and bear crawls to next cone Pax runs back to start and completes 1 burpee
Pax jogs back to coupon and murder bunnys to the third cone and bear crawls to the next cone Pax runs back to start and completes 2 burpees
Pax jogs back to coupon and murder bunnys to the fourth cone and bear crawls to the next cone Pax runs back to start and completes 3 burpees

Pax jogs back to coupon and murder bunnys to the fourth cone and bear crawls to the next cone Pax runs back to start and completes 4 burpees

Pax jogs back to coupon and murder bunnys to the last cone
Pax runs back to start and completes 5 burpees

Second thang:
Pax completes:
25 coupon squat/curl/press
25 taint scrapers
25 coupon tricep extensions
25 alternating lunges with coupon
25 round the sun with coupon

Final thang
Pax completes 1 mirkin and runs backwards across field , completes two mirkins and runs backwards to start. Repeats up to 5 and back down to 1

MARY:
Flutter sequence
10 long ic
10 sort ic
10 long ic
10 short ic
10 dying cock rockies ic
10 Freddie mercury ic
Plankorama
10 flutters hands in the air ic

ANNOUNCEMENTS:
Dad’s camp

COT: