AO: Oakery

QIC: Goon

PAX: Ghost, Output

Conditions: 37deg, scattered clouds

DISCLAIMER

PLEDGE OF ALLEGIANCE

Warm-O-Rama

SSH – IC – 25

Arm Circles Forward – IC – 10

Arm Circles Backward – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Knee pulls to chest – IC – 10

THE THANG x4: [3 Fs of Veterans Day]

Merkin Mile – Route 66 – Elevens

MERKIN MILE:

400M Run [Think of a Veteran in your life and how they impacted the man you have become.]

Diamond Merkins – OYO – 20

400M Run [Who do you count on when you are down and out?]

Military Merkins – OYO – 20

400M Run [What are some of the ways the relationship with your veteran impacted your faith journey?]

Standard Merkins – OYO – 20

400M Run [What is a time in your life where you pushed yourself further than you thought possible and how did you overcame that trial?]

Wide Arm Merkins – OYO – 20

ROUTE 66: (10 yards between each exercise)

Burpees 1 … 2 … 3 … – … 10 … 11

ELEVENS: (10 yards between each exercise set)

Squats – 1 … BBS – 10 … run 10yards

Squats – 2 … BBS – 9 … run 10yards

—

Squats – 9 … BBS – 2 … run 10yards

Squats – 10 … BBS – 1

• We got about halfway through the Elevens.

• QIC forgot Count-O-Rama & Name-O-Rama. Ooops!

COT:

Veteran’s Day is this week. Veteran’s Day is a day where we celebrate those who honorably served our country to protect the freedoms that many of us take for granted. My family has served in the Air Force, the Army, the Marines, the Reserves and the National Guard. They have completed many tours overseas and have been stationed overseas. I never served myself, so I would like to personally thank every veteran for their service. I also pray that those who have suffered physically or mentally in the line of duty, be uplifted by those around them.

“The true soldier fights not because he hates what is in front of him, but because he loves what is behind him” – G.K. Chesterton

AO: LightningRod

QIC: Goon

PAX: Red Curry, Herbie, Free Lunch

Conditions: 52deg, heavy rain

Warm-O-Rama

Knee pulls to chest

Imperial Walkers (criss cross)

3rd Graders

Daisy Pickers

Toy Soldiers

Arm Circles

Halos

SSH

• MOSEY to field

1/2 THANG: Wall Sit Coupon Pass

Wall sits on wall, close to each other. Pass coupon to next Pax, Pax does 2 overhead presses, then pass to next Pax. Continue down line to end & back again.

THE THANG: Tabata Mix

1st Round: Tabata timer for 45secs ON + 15secs REST. Do 5 minutes then REST for 1 minute.

2nd Round: Tabata timer for 50secs ON + 10secs REST. Do 5 minutes then REST for 1 minute.

STATIONS:

• Jump Rope
• Peter Parker/Hi-Lo/Merkin (in low plank, knee to elbow…to high plank…Merkin…to low plank.
• Gasers (forward/backward 10yards, 20yards, 30yards, etc.)
• Coupon Swing
• Bonnie Blairs

[Extra Stations]

• Burpees
• Jump Squats
• Mountain Climbers
• V-ups

6 Minutes Of MARY:

15 LBC’s

15 Plank Jacks

10 High Plank / Low Plan IC

15 Freddie Mercuries

20 Flutter kicks

20 Gas Pumpers (knees to chest)

COT:

Living Life as the One in the Arena

• “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could CCM have done them better. The credit belongs to the man who is actually in the arena, whose work face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

– Theodore Roosevelt, The Man in the Arena Speech

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better.”

There will always be people on the sidelines who have never stepped foot on the field, played the game, or   fought the fight – all eager to share their opinions and call out the risk-takers for their stumbles. It will always be easier to point out what others do wrong than to show up and do something yourself. The takeaway here is simple. Those voices from the sidelines and the cheap seats don’t matter. Until someone has stepped into the battle or onto the field, their opinion is meaningless to the one in the arena.

The Takeaway

The goal is simple… Step into the arena and dare greatly. 

The rest will take care of itself. 

AO: Oakery

QIC: Ghost

PAX: Goon, Output, Fishman

Conditions

high 30s and dry

Warm up

• 8xOYO front leg swings each leg
• 8xOYO side leg swings each leg
• 20xIC SSH
• 10xIC Imperial Walkers
• 10xIC Scissor Arms
• calf raises x20s each side
• 10xIC Daisy Pickers
• Mosey around parking lot 2x and go to south parking lot

The Thang

• First Circuit – 10 mins
  • In an outs along the chain fence
  • Wall walk to the corner
  • Spiderman merkins to the yellow parking pole
  • shuffle back and forth down parking lot lines
  • 10x breakdancers HC
• Second Circuit – 10 mins (at playground)
  • Lunge walk between islands
  • 1st island 10 burpees, 2nd island 10 rows, 3rd island 10 V ups
• Third Circuit – 10 mins
  • 10 box jumps, lap around parking lot, 10 merkins

6MoM

Frozen freddies x20 IC

side plank 30s each side

flutter jacks x20 IC

COT

We should Q our workouts with the people in mind who we want to see showing up (preach to the empty seats) It will make us better and prepare us for when those people show up.

Fun fact, will be the darkest morning ever at the Oakery. closest to the winter solstice on last daylight savings workout, no moon.

Then asked about trials we are facing or will face so we can be praying for each other.

Ghost out

AO: Lightning Rod

Weather: 38, dark, light rain

Q: BobEvans PAX: Goon, Steamy Nicks, Free Lunch, Red Curry

Warmups

SSH – 21x

Hobo – 11x

Slow high knees – 12x

Scissor Arms – 10x

Leg Swings – 10x each side

Imperial Walkers – 10x

Windmills – 10x 

The Thang:

Mosey on down to the field 

8 stations to music – 1 minute per exercise – 50sec on 10 sec switch

BobEvans was yelling out encouragement to each of the pax, every minute as the beatdown progressed and the music blaired

1 Overhead press w/ coupon

2 American Hammers w/ medicine ball

3 Burpees

4 Freddie Murcuries

5 Merkins

6 Squats

7 Box Cutters

8 Lunges for 15 meters and back

3 full rounds+

Mosey back

COT – from F3 “Here is one undeniable truth that I know about each of us, we need authentic relationships with other men who are working to be strong fathers, husbands, and leaders. Isolation will destroy a man! We had the opportunity to change our community and the trajectory of our families. Getting in the best shape of your life is just a by product. The workout is the magnet, the relationships and community with other men will keep bringing you back. Lock shields with us and help us accomplish F3’s mission to invigorate male leadership in our community.

A great Leader accelerates throughout his life. He views leadership as a craft that must be honed through continual study and application. In the way that a lawyer or doctor practices his profession from the standpoint of service to his client or patient, the great Leader’s focus is always upon his followers rather than himself. It is their best interests, not his, that motivates his actions. It is their advantage, not his to which he initiates movement. This is only possible if, first and foremost, he loves them more than he loves himself.

https://f3nation.com/disruption-f-1/

AO: LightningRod

QIC: Goon

PAX: Kiwi, Red Curry, Free Lunch

Conditions: 54deg, light rain, fog

DISCLAIMER

Warm-O-Rama

Knee pulls to chest

Imperial Walkers (criss cross)

Grass Pickers/3rd Graders

Daisy Pickers

Toy Soldiers

Arm Circles

Halos

SSH

• MOSEY to field

THE THANG: Halloween Route 66 CoreTown

W/ PUMPKIN

Start at back of end zone. Stopping at each 10yard line to do progressively more exercises (first 1, then 2, etc.) to the top of the other end zone.  After doing 11 exercises at the top of the other end zone, PAX will have completed 66 repetitions of the exercise.

§　First journey – Weighted Sit-Ups

§　Second journey – Thrusters

§　Third journey – V-ups

§　Fourth journey – Burpee Jump Overs

§　Fifth journey – Lunge & Curl (HC)

§　Sixth journey – Staggered Merkins (HC)

§　Seventh journey – Seated American Hammers (HC)

§　Eighth journey – Pumpkin Goblet Squats

§　Eighth journey – Overhead Tricep Extensions

§　Nineth journey – Pumpkin Swings

§　Tenth journey – Standing Woodchip

• We had 2 pumpkins and coupons for the work. Alternated amongst the group to spread the love.
• Made it through Burpee Jump Overs.

6 Minutes Of MARY:

15 LBC’s

15 Freddie Mercuries

15 Plank Jacks

20 Flutter kicks

COT:

Teenagers & Halloween.

Be inclusive. It’s hard for them to muster up the energy. They worry about embarrassment.

Even worse would be when people/strangers/neighbors don’t offer the candy or tricks or treats.

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

AO: Oakery

QIC: Ghost

PAX: Goon, Output, Revolution

Conditions

50s and dry

Warm up

• 20xIC SSH
• 10xIC Imperial Walkers
• 10xIC Scissor Arms
• 8xOYO front leg swings each leg
• 8xOYO side leg swings each leg
• calf raises x20s each side
• 10xIC Daisy Pickers
• calf raises x20s each side
• Mosey around parking lot, pickup coupons, and go to south parking lot

The Thang

• Do 1000 reps from this list in any order however you want. Ready, Go!
• Merkins 
• Curls
• Rows
• Squats
• Burpees = 2
• Bonnie Blair’s EC
• Anton onos EC
• Swing squat press = 2
• Breakdancers EC
• Shrugs
• Reverse snow Angel
• Flutter kicks HC
• Tuck jumps
• Mountain climbers HC
• Penguins HC
• Shoulder press
• Freddie’s
• bird dogs
• big bois
• SSH

6MoM

Plank for 1 minute

COT

Play “The Test” by John Green (first minute of this video) and talked about the little decisions that make up our life.

Ghost out

AO: Oakery

QIC: Ghost

PAX: Goon, Output

Conditions

50s and dry

Warm up

• 20xIC SSH
• 8xOYO front leg swings each leg
• 8xOYO side leg swings each leg
• 10xIC Daisy Pickers
• 10x IC halos
• calf raises x20s each side
• Mosey around school
• Stop for wall sit with shoulder work
• pickup coupons return to flagpole

The Thang

• at flagpole
• 10 merkins at flagpole, broad jump down covered walkway, 1 curl at the other end, broad jump back. subtract a merkin add a curl. rinse and repeat until 1 merkin and 10 curls
• Repeat with bonnie blairs on the hard count by flagpole and jog to do coupon rows.

6MoM

Put away coupons

COT

Wanting to remember those who have died. My step dad just died. He was a man of integrity and wisdom and caring. A hard working, “self-made” man. Goon talked about his grandpa a Methodist minister and church planter in New York, Puerto Rico, and Kentucky who set the tone for his whole family. and Output talked about his friend/mentor Grady who was shot during a traffic stop.

Ghost out

AO: LightningRod

QIC: Goon

PAX: Free Lunch, Kiwi, FNG

FNG: Red Curry

Conditions: 47deg, light rain

Warm-O-Rama

• SSH – IC – 20
• Imperial Walkers – IC – 10
• 3rd Graders – IC – 10
• Daisy Pickers – IC – 10
• Toy Soldiers – IC – 10
• Arm Circles Forward – IC – 10
• Arm Circles Backward – IC – 10
• Halos – IC – 10
• MOSEY to field

1/2 Thang: Motivators

Motivators = breakdown of SSH w/ 4 actions: Full SSH, Hands halfway up, Legs out wide & in, Jumps. Start @ 10 each movement, negative ladder down… 9ea, 8ea – 5ea.

QIC wrongfully did this In Cadence insead of simple countdown. We got to about 5 while doing it in cadence.

The Thang: Sideline Shuffle

ROUND 1

10X SIDE STRADDLE HOPS / 10X MERKINS / 10X SQUATS

RIFLE CARRY TO OPPOSITE SIDELINE

10X SIDE STRADDLE HOPS / 10X MERKINS / 10X SQUATS

BEAR CRAWL_ with COUPON BACK TO STARTING SIDELINE

400M RUN ON TRACK

ROUND 2

20X SIDE STRADDLE HOPS / 20X MERKINS / 20X SQUATS

RIFLE CARRY TO OPPOSITE SIDELINE

20X SIDE STRADDLE HOPS / 20X MERKINS / 20X SQUATS

BEAR CRAWL_ with COUPON BACK TO STARTING SIDELINE

400M RUN ON TRACK

ROUND 3

30X SIDE STRADDLE HOPS / 30X MERKINS / 30X SQUATS

RIFLE CARRY TO OPPOSITE SIDELINE

30X SIDE STRADDLE HOPS / 30X MERKINS / 30X SQUATS

BEAR CRAWL_ with COUPON BACK TO STARTING SIDELINE

400M RUN ON TRACK

—-

Tried for 3 rounds. Whole group completed 2, Kiwi got an extra 1/2 round. Yours truly got an extra lap in w/ FNG.

COT

Be the Buffalo!

Difference between cow & buffalo is that cow herds gather and run away from the storm. Whereas buffalo herds gather and head directly into the storm. Buffalo do the harder things and spend less time in the storm.

Don’t run.

Don’t avoid it.

Don’t hope it goes away.

Take it head on.

DO HARD THINGS!!!

AO: Lightning Rod

Weather: 52, dark, clear, no wind

Q: Jellyfish PAX: Goon, Kiwi, Free Lunch

Warmups

Slow high knees 12x

Side shuttle hop 15x

Daisy pickers 5 count each leg

3rd grader exercise – 10x

Monkey humpers – 10x

Partner shoulder stretch 

The Thang:

Mosey on down to the field 

Line up on field. Start at goal line. Lunges to 10 yard line.

Participant calls out exercise – perform it 10 times. (Kiwi called out Burpees)

Mosey to 25 yard line.

Participant calls out exercise – perform it 25 times. (Goon called out Merkins)

Mosey to 50 yard line.

Participant calls out exercise – perform it 50 times. (Free Lunch called out Jump Squats)

Mosey to 25 yard line.

Participant calls out exercise – perform it 25 times. (Jellyfish called out Freddie Mercuries)

Mosey to 10 yard line. 

Participant calls out exercise – perform it 10 times. (Kiwi called out Bonnie Blairs)

Lunges to goal line. Mosey back to opposite goal line.

Rinse and repeat with same exercises on your own.

Mosey back

COT -Health – your health, my health. We are all out here to get better mentally and physically. We are fortunate to be healthy to get up, work hard, sweat and bond with each other. Don’t take your health for granted.