A long, hard slog

DATE: 2023-06-06
AO: General
Q: Lazlo
PAX: Trolley, Jenner, Hard Knox, Cottontail, Obadiah, Toolbox, citrus FNGs: None
COUNT: 8
Today is June 6, the 79th anniversary of D-Day. So we spent a little time honoring the sacrifices made that day.

WARMUP: Traveling warmup of SSH, imperial walkers, hillbillies, michael phelps, moroccan night clubs, cherry pickers, willie mays hayes, down dog, WGS as we made our way around the stadium, over the fence, and onto the turf.

THE THANG: A few fun facts:
-Over 160,000 allied troops stormed the beaches of Normandy that day. We did 80 merkins and 80 squats (sets of 20). -The conflict covered over 50 miles of beaches. We did 50 WWIIs.
-Over 5,000 ships and 13,000 aircraft went into battle that day. We did a set of 5 lurpees, and a set of 13 lurpees. -Over 9,000 soldiers were killed or wounded that day. We did 9 Absolutions.
-Establishing a beachhead enabled over 100,000 troops to begin a long, hard slog through Europe, pushing back the German forces. We did a 100 yard bear crawl.

The Q had a whole thing with exercises spelling out the names beaches that saw battle that day: Utah, Omaha, Gold, Juno, and Sword. But we skipped it because it would have taken an hour and there was some Ultimate that needed playing.

MARY: Captain Thor (American Hammers and WWIs)

ANNOUNCEMENTS: Convergence, and a happy hour next Monday for our very own Trolley. Nighthawk Brewery, starting at 1900.

COT:
We read two quotes:
“Soldiers, Sailors, and Airmen of the Allied Expeditionary Force!
You are about to embark upon the Great Crusade, toward which we have striven these many months. The eyes of the world are upon you. The hope and prayers of liberty-loving people everywhere march with you. In company with our brave Allies and brothers-in-arms on other Fronts, you will bring about the destruction of the German war machine, the elimination of Nazi tyranny over the oppressed peoples of Europe, and security for ourselves in a free world.
Your task will not be an easy one. Your enemy is well trained, well equipped and battle-hardened. He will fight savagely.
But this is the year 1944! Much has happened since the Nazi triumphs of 1940-41. The United Nations have inflicted upon the Germans great defeats, in open battle, man-to-man. Our air offensive has seriously reduced their strength in the air and their capacity to wage war on the ground. Our Home Fronts have given us an overwhelming superiority in weapons and munitions of war, and placed at our disposal great reserves of trained fighting men. The tide has turned! The free men of the world are marching together to Victory!
I have full confidence in your courage, devotion to duty and skill in battle. We will accept nothing less than full Victory!”
Good luck! And let us beseech the blessing of Almighty God upon this great and noble undertaking. -Gen. Dwight Eisenhower, Commander of the Allied Expeditionary Force

“They’re murdering us here. Let’s move inland and get murdered.” — Colonel Charles D. Canham, 116th Infantry Regiment commander

The Q reflected for a minute on the Greatest Generation. They aren’t called that because they were perfect, or built differently or better. But because they came together, they sacrificed, they endured, and they came home to build the country we live in today. It’s oddly refreshing in an age of division and cynicism that, when pushed, we can come together and accomplish great things together.

The harder you work, the luckier you get

DATE: 2023-05-31
AO: Patriot
Q: Lucius
PAX: bogey, Bone, Big Short, CableGuy, Ice Tea, Jag, Legacy, My Space, Strange Brew, Short Rib, Wedding Singer FNGs: Bubbles, Goose (DR)
COUNT: 14
WARMUP: SSHs, IBACs, DD, CP, CKs, CPs, MNCs

THE THANG:
PAX drew cards, using black jack rules in an attempt to get to 21 reps of their favorite exercises (OP, Curl, Atlas Shrug, BWS, Merkins, etc.). If the PAX drew less than 21, they made up the difference with 6-count burpees. If they drew more than 21, they did that many 6-count burpees. Add a coupon run and rifle carry to round out the fun. Everyone was a winner.

MARY: Big Boy Sit-Ups

COT: The harder you work, the luckier you get.

Into to Deep

DATE: 2023-06-05
AO: Mondaynightruckers
Q: Stewie
PAX: Haggis, Rocketman, Tron, Dropkick
FNGs: None
COUNT: 5
WARMUP: nope
THE THANG: 3.3miles, 73min, 413ft elevation gain, with rucks/sandbags. Started a but late but made up for it with a brisk pace, things got spooky with glowing eyes staring back at you when rounding the turns. Had some solid debates and no one lost, in fact we all got a little wiser from it. MARY: mary was sleeping
ANNOUNCEMENTS:
1. June 9- 2nd F / SLT this Fri. At the Farm at 8pm. Come with your summer sched or dm stewie or rocketman with sched for better planning. 2. June 10 – Short hike with the fam at Bull Run Mountain Sat afternoon. 3. June 17 – Region 5 year Anniversary convergence.
COT:

TROUBLES ARE AN OPPORTUNITY TO GROW.
JAMES 1:2-5 (NLT2)

Dear brothers and sisters, when troubles come your way, consider it an opportunity for great joy. For you know that when your faith is tested, your endurance has a chance to grow. So let it grow, for when your endurance is fully developed, you will be perfect and complete, needing nothing. If you need wisdom, ask our generous God, and he will give it to you. He will not rebuke you for asking.

Similarly…as said by Duke Coach Kara Lawson – Do hard better

Farmers

DATE: 2023-06-05
AO: Horizon-Ao
Q: sticks
PAX: Gherkin, Poe, Mr Haand, 3 mile, Magoo, Kodiak, SPINAL TAP, Yardbird, Wallace, Disco, Brown Bag, Trifecta, vplaxico FNGs: attache, tomb raider
COUNT: 16
WARMUP: SSH, Don Quiotes, IW, Hillbillies, Stretching
THE THANG:
With Partner: Farmers Carry + 500 Overhead Claps
800m run
With Partner: Farmers Carry + 100 hand release mercans
800m run
With Partner: Murder Bunnies + Squats
MARY: Flutter Kicks, Box Cutters
ANNOUNCEMENTS: Convergence, Dads Camp this past weekend
COT: Moment of silence

A Stronger Back

DATE: 2023-06-05
AO: Patriot
Q: bogey
PAX: Lazlo, Anchorman, Shake ‘N’ Bake, CableGuy, Legacy, Lucius, My Space, 2 percent, Big Short, citrus, Ice Tea, Major Payne, Short Rib, Smokey, Strange Brew, Vila FNGs: Bubbles
COUNT: 18
WARMUP: SSH, IWs, HBs, MPs, strawberry pickers, WMH, down dog, cobra Kai

THE THANG: fellowship lap
Shoulder carry coupon to amphitheater
AMPHITHEATER
Round 1 – 15x step ups IC, 20x overhead press, 20x curls
Run 1 lap
Round 2 – 15x step ups IC, 20x derkins, 20x curls
Run 1 lap
Round 3 – 10x step ups, 25x dips, 25x curls
Farmer carry coupon to basketball court
BASKETBALL COURT
30x Rows
10x squats
40x IC Shoulder taps
10x squats
50x IC flutter kicks with coupon overhead hold
Rifle carry coupon back to field
THE FIELD
Line up on goal line
5x blockees/man makers
Backpedal 100yd to opposite goal line
5x burpees
Mosey back to goal line
5x blockees/man makers
Karaoke to 50yd facing home stand
5x burpees
Karaoke back to goal line facing home stand
5x blockees/man makers
Crawlbear to 20yd line
5x burpees
Bearcrawl back to goal line

MARY: BAT WINGS (keeping arms up until Recover)
20x IC LBACs forward
1x 10-ct
20x IC LBACs reverse
2x 10-ct
20x IC seal claps
3x 10-ct
20x IC overhead claps
1x 10-ct
RECOVER

ANNOUNCEMENTS: June 17 regional convergence for 5 yr anniversary of TheCapital region, #thesandlot bachelor party for @Traveler this Saturday @7am

COT: Pray not for a lighter load, but for a stronger back.

YHC celebrated his 1-yr F3 anniversary and reflected on the burdens he carries – physical, mental, emotional.

We all carry burdens of one form or another. Sometimes it feels that these burdens will overwhelm us, that they will never go away. At the same time, we often ask or pray for a lighter load.

We are often disappointed when the load stays just as heavy, or maybe it just seems to get heavier.

Let’s try taking a different perspective of the burdens we carry.

By showing up in the gloom to suffer a beatdown with your F3 brothers, your back is getting physically stronger.

By standing shoulder to shoulder with your F3 brothers, by picking up the 6, by checking in on one another, just as iron sharpens iron, you are also getting mentally and emotionally stronger.

You are also getting spiritually stronger.

Our F3 community – made up of the men you see before you in this circle – provides a safe space to get stronger.

Remember these strengths when you leave the beatdown.

Apply these strengths to the burdens you carry, share the load with your F3 brothers, and maybe you’ll find they are lighter…

Pray not for a lighter load, but for a stronger back.