Author: Ghost

AO: Oakery

QIC: Ghost

PAX: Output, Dad Joke, Ram, Deacon

Conditions

60 degrees and dry.

Warm up

• 20xIC SSH
• 8xIC reachers
• 10xIC Imperial Walkers
• 8xIC halos
• 8xIC Don Quixotes
• leg swings forward x 8OYO each way
• leg swings sideways x 8OYO each way
• 10xIC merkins

The Thang

• mosey around school once
• Take turns carrying each person 25 yards using two person seat carry.
• Human coupon chain – swing coupon ahead and then run ahead to keep the chain going
• cinder block escape room – get all PAX over the wall into the escape room and out again
• monster truck tire flip – Too heavy!
• Human coupon chain one more time.

6MoM

Freddie Mercuries x15 IC

dead bug shuffle – 25 seconds each way

leg lifts x 12 IC

COT

Teamwork

Wendell Berry’s first book was about the destruction of the social fabric of rural America. Part of the reason I wanted to move to the “country” was a desire to be a part of the reweaving of that fabric.

With Industrial Agriculture farms had to “get big or get out” of agriculture. Most people stopped farming. Those few who continued relied on industrial machinery, monocropping, and finance, not on each other. This destroyed the social fabric of mutual dependence that characterized rural America. That social fabric wasn’t perfect (It was built on the premise of private property stolen from indigenous peoples) but it was a way of life that took for granted the need to ask for help and to offer it on a regular basis.

A healthy F3 community will include the regular asking for help and the regular offer of help among those involved.

Output shared how the community here came together during the recent fires in ways he had never seen. Deacon also shared how hard it is to ask for help, but how that can be a way to put yourself in another’s “debt,” which can build that relationship and foster community.

Ghost out

AO: Oakery

QIC: Ghost

PAX: Output, Dad Joke, Fishman, Fire man, Mad Dog, Ram,

Conditions

60 degrees and dry.

Warm up

• 20xIC SSH
• 10xIC Hillbillies
• 10xIC halos
• 10xIC daisy pickers
• calf raises 15 each side OOYO

The Thang

• Bataan death march – 5 burpees for the person in the back, Zigzagged up Jackknife to Filbert and back
• Triathlon – Circuit with three exercises that mimic triathalon
• 1st circuit – side parking lot – swimming motion by entrance 20reps hard count, run to corner 20 freddie mercuries, run to other corner 20 bonnie blairs soft count.
• 2nd circuit – north side of school – coupon rows 20 reps, run to Jan’s garden for mountain cliimbers 20 reps, run into alcove to blue door and back.

6MoM

merkins x15 IC

box cutters x 12 IC

COT

We’re on the map!

We’re officially on the F3 Nation map. We want to be welcoming and ready to receive downrangers.

Gave tips to new and future Qs

Ghost out

AO: Oakery

QIC: Ghost

PAX: Output, Rubik

Conditions

60 degrees and dry.

Warm up

• 20xIC SSH
• 10xIC Hillbilliess
• 10xIC scissor arms
• leg swings forward x 8OYO each way
• leg swings sideways x 8OYO each way
• calf raises 15 each side OOYO
• daisy pickers x 10IC

The Thang

• Six stations in the field. Run between them except for farthest leg which is bear crawl. Stations are merkins, squats, supine opposite leg arm touches, burpees, anton onos, and rows. Start with five reps, then add five each time around

6MoM

hip lifts (holding pole) x20 IC

freddie mercuries x 15 IC

COT

Food!

The 4th f

I struggle with portion control and want to get better about being a disciplined eater. fasting is a good practice that could help me be more deliberate about it. We talked about strategies for eating well and thoughtfully.

Ghost out

AO: Oakery

QIC: Ghost

PAX: Output, Deacon, Rubik, FNG (Fireman)

Conditions

60 degrees and dry.

Warm up

• 20xIC SSH
• 10xIC Imperial Walkers
• 10xIC halos
• leg swings forward x 8OYO each way
• leg swings sideways x 8OYO each way
• daisy pickers x 10IC
• superman back jacks x10IC
• mavericks x10IC
• crabkins x10IC

The Thang

• Five guys, four exercises. We leapfrog each other and keep doing our exercise until we leapfrog the group then we pick up the exercise of the person in front of us (who will leapfrog after us) – until everyone does each exercise three times
• First four exercises (merkins, ground touch squats, superman back jacks, freddie mercurys)
• Second round (plank jacks, mavericks, cherry pickers, mountain climbers)
• Third round (tuck jumps, calf raises, rows, crabkins)

6MoM

box cutters x20 IC

freddie mercuries x 10 IC

COT

Was reading G.K. Chesterton chapter on the family from Heretics.

Reminded me of my limited time to focus on my family. Planning to spend an hour with one of my kids each day for the remainder of the summer.

The chapter talks about how we can be deceived into thinking that when we go out into the world we are experiencing it’s diversity when often we are forming associations with people just like that. Our current F3 group is mostly white, middle aged, educated, Christian, exurban fathers. Pretty homogenous. I don’t want to force anything, but I’d like our group to continue to become more diverse and I’d like us to be open to that.

Also heard from FNG (Fireman). Great life story. Just retired. Glad to welcome him into the fold!

Ghost out

AO: Oakery

QIC: Ghost

PAX: Output, Fishman, Mad Dog

Conditions

60 degrees and dry.

Warm up

• 20xIC SSH
• 10xIC Imperial Walkers
• 10xIC halos
• leg swings forward x 8OYO each way
• leg swings sideways x 8OYO each way
• calf raises – 15 seconds OYO each side
• Monkey humpers x 10IC
• cherry pickers x10IC
• merkins x10IC

The Thang

Mosey down to Eagle’s Nest Lane and up to Philip Foster Cemetery

Memento mori

• Partner up and do…
• 200 squats while partner does bear crawl
• 100 Ab leg/arm touches while partner does broad jump
• 40 burpees while partner does dead bug shuffle

6MoM

merkins x20 IC

COT

Thinking about death, the brevity of life, and what our lives mean.

Praying for Walkman and Free Lunch who recently suffered tragic losses.

Wanting to die to ourselves as well

Ghost

AO: Oakery

QIC: Ghost

PAX: Output, Fishman, Mad Dog

Conditions

60 degrees and dry.

Warm up

• 20xIC SSH
• 10xIC Hillbillies
• 10xIC halos
• leg swings forward x 8OYO each way
• leg swings sideways x 8OYO each way
• calf raises – 15 seconds OYO each side
• Monkey humpers x 12IC
• slow high knees x8IC
• fast high knees x8IC

The Thang

Mosey around building once then to playground.

11s (2 exercises – perform 10 of the first and 1 of the second, then 9 of the first and 2 of the second and so on until you do 1 of the first and 10 of the second)

• Merkins and Bonnie Blairs on the hard count – hop on one leg between
• Rows and Frozen Freddie Mercury’s on the hard count – bear crawl between

6MoM

Hold plank for 45 seconds

COT

Getting too know you…

PAX divides up and takes time to get to know someone else better, one on one.

Much love,

Ghost