AO: Lightning Rod

QIC: Danish

PAX: Destroyer, Jelly Fish, Kiwi, Steamy Nix, Stray Cat, Walnut

Conditions

60F and shvetty outside!

Warm up

Mosey to field

SSH x 20

Halos x 15

Hill Billies x 10

Imperial Walkers x 10

3^rd Grade Exercise x 10

Windmills x 10

The Thang

5 inverted rows then run across field

5 merkins then run across field

5 tricep dips then run across field

5 big boys then run across field

Add 5 each set until Q calls the end

Mosey back to LR, stopping to do Squats, Lunges, Merkins and Deadbugs

COT

The importance of form when going through our exercises

Less soreness

Proper engagement of muscles

Wider range of motion

More time under tension

Went through good form for the following exercises:

Squats

Lunges

Merkins

Plank

Back based core work

The Thang

COT

Don’t Sweat the Small Stuff
By Richard Carlson

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: Lightning Rod

Weather: 65, clear, perfect

Q: Jellyfish PAX: StrayCat, Bob Evans, Danish, FNG, Steamy Nix, FNG

Warmups

Slow high knees 20x
Arm circles 10x
Arm scissors 10x
Daisy pickers 10 count each leg
3rd grade exercise 10x

Mosey on down to the field

The Thang:
Set up as many stations as men.

1 – 10 hand release merkins
2 – 10 touch ground squats
3 – 10 man makers
4 – 10 hard count Bonnie Blair’s
5 – 10 burpees
6 – 10 big boys
7 – 10 merkins

Only advance as a group. Hold plank with one arm until everyone is finished before moving to next station.

After one round increase by 10, next round drop back to 10.

Mosey back

6MoM – 15 frozen Freddie’s or yogi’s choice depending on time.

COT – We all need support. Each one of us comes out for a different reason and together we work as one to meet our internal goals, push ourselves and help push others in a positive direction.

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: Lightning Rod

QIC: Stray Cat

PAX: Free Lunch, , Kiwi, Walnut

Conditions

Sunny around 60 F

Warm up

• 25xSide Straddle Hop’s
  12x Third Grade Exercise
  12x Halos
  10x Side Lunges
• 10x Scissor Arms

Mosey to Field

The Thang

50 yds Crab Walk

50 yds Bear Crawl

10 yds Dead Bug Shuffle

80 yds Lunge Walk

10 yds Dead Bug Shuffle

Line up on one side of Field

30 Big Boys, Jump Squat to other side, 10 Burpees, Lunge walk back (repeat until end)

Find Walnut’s lost glasses then Mosey back

COT

Circle of trust was a discussion about pursuing “Health” rather than sizes, weights, or other metrics that are indicators of health. I shared about how my performance at F3 has increased a lot since I started running on my own. My heart has gotten a lot stronger, but this is largely invisible to the outside observer. How fast you can run a mile or how many merkins you can do in a row with good form are better ways to measure health and improvement than size and weight.

StrayCat 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: Lightning Rod

Weather: 65, clear, perfect

VQ: Jellyfish PAX: StrayCat, Free Lunch, Walnut, Sharky

Warmups

Arm scissors 10x

Side straddle hops 20x

Daisy pickers 10 count each leg

Abe Vigoda 10x

Slow high knees 10x

Mosey on down to the field 

The Thang:

Wall sit

Cherry pickers 20count

Keep arms up

Halos 20count

Mosey to goal line 

Hold plank one arm for 2min

Hold plank other arm for 2min

Alternate mosey/sprint every 20yds on field to opposite side

50 squats

Alternate mosey/sprint every 20yds on field to opposite side

25 merkins

Rinse and repeat

Mosey back

20 Freddie Mercury’s 

15 Imperial walkers

COT – life is precious. Take advantage of the moment. Thanks for everyone getting up and coming out.

AO: Lavafield

QIC: Leprechaun

PAX: Lumbergh, Steamy Nix, Bob Evans, Walnut

Conditions

Hot and steamy

Warm up

• Side straddle hope x 15
• Arm circles x 10
• Windmills x 10
• 3rd graders x 10
• Monkey Humpers x 10
• Daisy Pickers x 10
• Squats x 15

The Thang

Strength

Squats IC
3 count down 1 count up x 10 no rest
1 count down 3 count up x 10 no rest
1 count down 1 count up x 10 rest 2 min.
X 2 rounds

Overhead press – starting overhead
3 count down 1 count up x 10 no rest
1 count down 3 count up x 10 no rest
1 count down 1 count up x 10 rest 2 min.
X 2 rounds

Workout

4 Rounds for Time
• 400m Run
• 10 Pull Ups
• 20 Frnt Rack Walking Lunges
• 15 Merkins
• 10 Coupon Ground to Overhead

We listened to Rock Music

Abs

150 m Sprint

COT

Read a passage from book “Don’t Sweat the Small Stuff” about letting go of Perfectionism.