AO: Lavafield

QIC: Leprechaun

PAX: Goon, Red Curry, 2 Dolla

Conditions: clear, dry, with sunrise

Warm Up – IC

Side straddle hop

Arm circles- forward/back

Windmills

3rd graders

Monkey Humpers

Toy Soliders

5 merkins

Tha Thang

10 min EMOM

10 man makers

Reduce by 1 MM every round

Next

Rifle carry 10 yrds

Broad jump back to goal line

Bear crawl back to block

Rifle carry 10 yards

Work your way to the 50 yd line. Then rifle carry to the opposite goal line and back to the 50 yd line without losing your locked out overhead position. If you do stop and complete 10 burpees before you start again.

At the 50 yd line rifle carry back to the 40 broad jump to the goal line. Bear crawl back to your block and continue the ladder working your way back to the starting goal line.

Abs – none, no time left

Stretching

Ad hoc

COT – Appreciation

AO: Lavafield

QIC: Leprechaun

PAX: Good, Red Curry, Unicorn, Rip

Conditions: clear warm and dry

Warm Up

Side straddle hop

Arm circles- forward/back

Windmills

3rd graders

Monkey Humpers

Toy Soliders

5 Hand walk out with 1,2,3,4,5 merkins

Tha Thang: 21 is my favorite number

21 minute AMRAP ladder

21 Thrusters

21 Coupon Swings

21 Coupon Rows

21 Merkins (each round choose a different hand position)

200m run

Reduce rep count by 2 each round

If you get to 1 rep work your way back up.

Abs

LBCs IC

Flutter kicks IC

Box cutters IC

Jane Fondas

Plank holds IC

Stretching

Ad hoc

COT – woke up today thinking about myself and my feelings. Yesterday I didn’t want to work because I didn’t feel like it. And I realized I’m going about it all wrong

Leadership is about service and what I can do for others. Here are a few quotes, passages about that sentiment.

At its core, leadership is about helping others. Those who give themselves over to the sincere desire to support the development, accomplishments, and well-being of others are ultimately the ones who find success in their own leadership, and who position themselves for expanded influence.

The greatness of a leader is measured by the achievements of the led. This is the ultimate test of his effectiveness.” “Leadership is the art of getting someone else to do something you want done because he wants to do it.”

the Golden Rule of leadership: Leading others is a privilege that is earned not a right. Leaders who understand that leading others is a privilege understand that leading first and foremost, is about service.

F3 Workout 3/17

Warmup

Air squats

Halos

3rd graders

5 Inchworms w/merkin

Toy Soldiers

Monkey Humpers

The Thang –

Over the Rainbow

At the round end of the track run around the curve of track about 100 m. Stop at the other side and do you burpees. Then turn around and run over the curved end of the track again.

Run 100 m, 1 burpees

Run 100 m, 2 burpees

Run 100 m, 3 burpees

Run 100 m, 4 burpees

Run 100 m, 5 burpees

Run 100 m, 6 burpees

Run 100 m, 7 burpees

Leprechaun’s Lucky 7

7 rounds for Time

7 squats

7 merkins

7 Bonnie Blair’s (HC)

7 American Hammer (HC)

7 Sumo Squats

7 Merkin w/plank Jack

7 Burpees

COT –

Don’t Sweat the Small Stuff

By Richard Carlson

89. If someone throws you the ball , you don’t have to catch it.

AO: Lavafield

QIC: Leprechaun

PAX: Lumbergh, Blue Steel, 1 Cent, Kikiwaka, Output, Ghost

Conditions: Snow and ice across the field and track. Mid 20s. Cold. Clear sky.

Warm up

• Mosey 2 laps
• SSH x 10
• Windmills x 10
• Cherry Pickers x 10
• LBACs front and rear x 10
• Air squats x 10

The Thang

Partner up.  Complete the following exercises as a pair and divide them up anyway you like. While one parter works, the other partner holds a plank or low squat. Then do the burpees together.

Start at the goal line of a football field complete the first exercises and burpees then rifle carry your coupon to the next 10 yard line and complete the second set of exercises and burpees. Then onto the next 10 yard line (the 20) and so on from there working your way down the field.

• Exercise: 100 x walking lunges
• 10 x burpees
• Exercise: 90 x Coupon curls
• 9 x burpees
• Exercise: 80 x Big Boy sit ups
• 8 x burpees
• Exercise: 70 x Mountain climbers
• 7 x burpees
• Exercise: 60 x Coupon press
• 6 x burpees
• Exercise: 50 x jump squats
• 5 x burpees
• Exercise: 40 x Coupon squats
• 4 x burpees
• Exercise: 30 x Coupon merkins
• 3 x burpees
• Exercise: 20 x Bent over rows
• 2 x burpees
• Exercise: 10 x Thrusters
• 1 x burpee

When you complete your 1 burpee on the opposite goal line turn around and work your way back up the exercise ladder moving back down the field towards your starting goal line.

• 1 x burpee
• Exercise: 10 x Thrusters
• 2 x burpees
• Exercise: 20 x Bent over rows
• 3 x burpees
• Exercise: 30 x Coupon Merkins
• 4 x burpees
• Exercise: 40 x Coupon squats
• 5 x burpees
• Exercise: 50 x jump squats
• 6 x burpees
• Exercise: 60 x Coupon press
• 7 x burpees
• Exercise: 70 x Mountain climbers
• 8 x burpees
• Exercise: 80 x Big Boy sit ups
• 9 x burpees
• Exercise: 90 x Coupon curls
• 10 x burpees
• Exercise: 100 x walking lunges

Time ran out before we could complete whole ladder.

COT

Read a chapter from Don’t Sweat the Small Stuff about giving yourself a break when you hit set backs. Life is a process and we’re going to fall off the plan along the way towards our goals. Our best efforts and intentions will hit pot holes and we need to recognize that and forgive ourselves instead of getting frustrated or upset. The calmer we can be especially when things don’t go as planned the better, more peaceful and relaxed our lives will be for ourselves and our loved ones.

AO: Lightningrod

QIC: Leprechaun

PAX: Goon, Lumbergh, Red Curry

Conditions: Dry and cold. Frost on the windows.

Warm up

• Mosey to the field with coupons
• Side straddle hop
• Toy Soldiers
• Air squats
• Squat hold knee press
• 3rd graders
• 10 burpees

The Thang

Block 1

• 10 Deadlift
• 15 Coupon swing
• 25 Squat
• 15 Squat jump
• 10 Calf raises
• Run 200 m
• x3

Block 2

• To the 20 yard line
• Walking Lunges down
• Broad jump back
• x2

Block 3

• Sprint across field
• Walk back to start
• x3

Finisher – In Cadence

• Hold squat
• Hold squat over right leg
• Hold squat over left leg
• Pulsing Squat

COT

On MLk day we talked about the role we play in leading conversations that give representation and create more equity for those who are typically marginalized.

As men and leaders we have a responsibility to stand for those who are less fortunate or who did not come from privilege in the past and to take action in creating space for inclusion.

AO: Lavafield

QIC: Leprechaun

PAX: Goon, Blue Steel, Lumbergh, 1 Cent, Free Lunch, Danish, Slash, Kikiwaka

Conditions: Damp and cool with a light drizzle for shizzle but comfortable.

Warm up

• 1 lap Mosey
• Air squats
• Halos
• 3rd graders
• 5 Inchworms w/merkin
• Toy Soldiers
• Side straddle hop
• Monkey Humpers

The Thang

Block 1 Workout

• At one sideline of the field
• 15 curls
• Crab walk backwards to midfield
• Crab walk forwards to far sideline
• 5 burpees
• Jog to starting line
• 15 Curls
• Bear crawl forward to midfield
• Bear crawl backward to far sideline
• 5 burpees
• Jog to start
• 15 Curls
• Dead bug shuffle left side to midfield
• Dead bug shuffle right side to sideline
• 5 burpees
• Jog to start
• Hold plank til 6 is in

30 minutes EMOM – at the start of every minute complete the set of exercises, then rest until the start of the next minute.

• Min.1 – 25 Squats
• Min. 2 – 15 Merkins
• Min. 3 – 25 Coupon swings
• Min. 4 – 15 Overhead press
• Min. 5 – Burpees AMRAP (for full minute)
• 1 min Rest
• x 5 rounds

COT

Don’t Sweat the Small Stuff by Richard Carlson

Chapter 68: Be Willing to Learn from Friends and Family

AO: Lavafield

QIC: Leprechaun

PAX: Goon, Blue Steel, Lumbergh, Winger, 1 Cent, Free Lunch, Danish, Cliffhanger

Conditions: dry and comfortable with a beautiful sunshine

Warm up

• Air squats
• Halos
• 3rd graders
• 5 Inchworms w/merkin
• Toy Soldiers
• Side straddle hop

The Thang

Partner Workout

• P1 Lunge steps with coupon over head to 10 yard line and back
• P2 coupon swings
• Partner 2 completes the exercise for as long as it take Partner 1 to compete theirs
• 5 rounds

Billy Madison – complete exercise for each “Grade”, then run a loop (about 150 m). As you move up in grades you must complete the exercises below it before running your loop. Follow the pattern outlined below.

• 1st – Diamond Merkins x12 (run loop)
• 2nd – Dips x12 (then 1st, then run loop)
• 3rd – WW2 x12 (then 2nd, 1st, then run loop)
• 4th – American Hammer x12 (then 3rd, 2nd, 1st, then run loop)
• 5th – Freddie Mercury x12 (continue pattern throughout)
• 6th – Squats x12
• 7th – Lunges x12
• 8th – Monkey Humpers x12
• 9th – Mountain Climbers x12
• 10th – Shoulder Touches x12
• 11th – Plank Jack’s x12
• 12th – Burpees x12

COT

Don’t Sweat the Small Stuff by Richard Carlson

Chapter 70: Remember that you become what you practice most.

AO: Lavafield

QIC: Leprechaun

PAX: Goon, Kikiwaka, Steamy Nix, Blue Steel, Lumbergh, Winger

Conditions: damp and cool

Warm up

• Inch worms
• Spider Planks
• Bird Dog
• Broad jump
• Squats
• Wall Sits w/Halos, Moroccan dance club, and Cherry pickers

The Thang

Cusack – holding coupon overhead

• 10 overhead Press
• 10 overhead squats
• 10 mail breakers
• 10 side lunge
• Rest
• X 3

Strength/Endurance

• Single arm row 15 each (30 bent over)
• 30 Bonnie Blairs
• 200 m run
• X 8

Strength

Push-up circuit (30 sec): Diamond, military, standard, wide, front

Rest 2 min

X2

Stretching

COT

Don’t Sweat the Small Stuff

By Richard Carlson

AO: Lavafield

QIC: Leprechaun

PAX: Goon, Herbie, Walkman, Red Curry, Stray Cat, Sunshine

Conditions: dry, and cool

Warm up

• Side straddle hope
• Leg walkers, from ground
• Air squats
• 3rd graders
• Follow the leader, jog, r/l gallop, high knees, butt kickers

The Thang

• 7 Decline Shoulder press
• 14 Jump Squats
• Bear crawl down
• 21 Mountain Climbers hard count
• Bear crawl back
• 7 rounds

Rest 2 minutes

• 9 Lunge steps
• 6 push ups
• Crab walk down
• 3 burpees
• Crab walk back
• 3 rounds

Abs in cadence

• Planks, R side, L side, front
• Box cutters
• Flutter kicks
• LBC

Stretching

COT

Don’t Sweat the Small Stuff

By Richard Carlson

AO: Lavafield

QIC: Leprechaun

PAX: Goon, Danish, Slash, Blue Steel, Steamy Nix

Conditions: wet, rainy, and cool

Warm up

• Side straddle hope
• Arm circles- forward/back
• Windmills
• 3rd graders
• Monkey Humpers
• Toy Soliders
• Inch worms with 1,2,3,4,5 merkins
• Bear Crawl back

The Thang

20 minute AMRAP

10 Thrusters

10 Coupon Swings

10 Deadlifts

10 Front Squats

10 Traveling Merkins

200m sprint

2 minute rest

20 minute AMRAP

10 Murder bunny

10 Coupon Curls

10 Coupon presses

10 Coupon rows

10 murder bunny

200m backwards sprint

COT

Don’t Sweat the Small Stuff

By Richard Carlson