Tag: goon

Posted on

05.31.2023 – 1st & 10

AO: Lightning Rod

QIC: @Goon

PAX:  @Stray Cat, @Red Curry

DR:  @Mr Potato Head (Nantan of Inland Empire), @Trenta (Lahar)

Conditions: 46deg with a great sunrise

MISSION | PRINCIPLES | DISCLAIMER

The mission of F3 Nation is to Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

F3 is a community of men holding one another accountable to become better.

Fitness is what brings us together,

Fellowship is what creates long lasting relationships, and

Faith is what motivates us to serve and improve our communities.

Warm-O-Rama

SSH – IC – 31

3rd Graders – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Arm Circles Forward – IC – 20

Arm Circles Backward – IC – 20

Partner Arms – OMC – 10sec

Slow Merkins – IC – 10

Slow Squats – IC – 10

  • MOSEY around corner to first blocks

Imperial Squat Walkers – OYO – 10

X-Factors – OYO = 10

Perfect Merkins – OYO – 10 (hand release & shoulder tap)

Burpee Box Jumps – OYO – 10

Pickup 6 = Hold plank

  • MOSEY to the field

THANG:

Using the football field for 10 yard increments.

Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20.

Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30.

Repeat until all 100 yards and 11’s have been completed.

  • [Picked up the 6 until all was complete. Damn Mr. Potato Head is fast!]

MoM:

Mountain Climbers – IC – 25

Plank Jacks – IC – 20

Pickle Pounders – IC – 20

J Lo’s – IC – 20

Jane Fondas – IC – 10 (each leg)

COT:

CoT Disclaimer:

We close this thing, the circle of trust, with a brief “shout-out” or prayer or moment of silence – that’s up to the leader. F3 is open to men of all faiths and no faith, and we respect and encourage the moments of openness and honesty of our brothers. We do it because we are thankful for the opportunity to come together and build ourselves into better men and because the vocal and corporate expression of that gratitude builds a strong community.

The Comfort Crisis: Embrace Discomfort to Reclaim Your Wild, Happy, Healthy Self, by Michael Easter

Scientists in the United Kingdom recently found that our brain has a trancelike “autopilot” or “sleepwalking” mode. Once we’ve done something over and over, our mind zones out of whatever old thing it’s doing. Instead of being present and aware, we’re far more likely to be lost somewhere inside our noggin. We’re planning what we’ll eat for dinner, wondering when the new season of that one show comes out, speculating about our office frenemy’s salary. We live in a state of constant mental churn and meaningless chatter.

My months of preparation changed much of that. New situations kill the mental clutter. In newness we’re forced into presence and focus. This is because we can’t anticipate what to expect and how to respond, breaking the trance that leads to life in fast forward. Newness can even slow down our sense of time. This explains why time seemed slower when we were kids. Everything was new then and we were constantly learning.

…

This slowing down of time is something Parrish told me happens in misogi. “I become incredibly focused on the task at hand,” he said.

“When I look back on a misogi that was a few hours it will seem like days, because I remember every detail.”

Additionally, stepping outside our comfort zone to learn useful skills that require both mind and body alters our brain’s wiring on a deep level. This can increase our productivity and resilience against some diseases.

…

Having too little of the stuff is connected to neurodegenerative diseases like Alzheimer’s. Researchers at the University of Michigan, for example, found that dementia significantly dropped in people who dedicated more of their lives to learning. The fascinating part about that study was that dementia went down in the learners even though their rate of diabetes, a condition that increases the odds of developing dementia, went up. Which basically suggests that dedicating ourselves to learning new things could help offset some of our poor habits.

  • [Great mumble chatter around how this affects each PAX’s lives.]

ANNOUNCEMENTS:

  • Had a great CSAUP last weekend. CSAUPs open for any & all to lead.
  • Timberline Trail in August.
Posted on

05.30.2023 – 1st & 10

AO: Oakery

QIC: @Goon

PAX:  @Output, @Coinage

Conditions: 46deg & overcast

MISSION | PRINCIPLES | DISCLAIMER

The mission of F3 Nation is to Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

F3 is a community of men holding one another accountable to become better.

Fitness is what brings us together,

Fellowship is what creates long lasting relationships, and

Faith is what motivates us to serve and improve our communities.

Warm-O-Rama

SSH – IC – 30

Imperial Squat Walkers – IC – 10

Don Quixotes – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Leg Swings – OYO

Partner Arms – OMC – 10sec

Halos – IC – 10

Slow Merkins – IC – 10

MOSEY 2 laps

THANG:

Marked the parking lot in 10 yard increments/2 parking spaces with cones.

Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20.

Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30.

Repeat until all 100 yards and 11’s have been completed.

  • [PAX picked up the 6 to finish together.]

Extra Lil THANG:

Catch Me If You Can Style – Wall Sits

PAX hold wall sits. 1st PAX drops for 5 BBSs & tags next PAX.

Repeato till all 3 PAX went through twice.

Wall Sit variations at each tag: Cherry Pickers, Night Clubs, Toes Up.

MoM:

Mountain Climbers – IC – 30

Plank Jacks – IC – 10

Jane Fondas – IC – 10 (each leg)

Hello Dollies – IC – 7

COT:

The Comfort Crisis: Embrace Discomfort to Reclaim Your Wild, Happy, Healthy Self, by Michael Easter

Scientists in the United Kingdom recently found that our brain has a trancelike “autopilot” or “sleepwalking” mode. Once we’ve done something over and over, our mind zones out of whatever old thing it’s doing. Instead of being present and aware, we’re far more likely to be lost somewhere inside our noggin. We’re planning what we’ll eat for dinner, wondering when the new season of that one show comes out, speculating about our office frenemy’s salary. We live in a state of constant mental churn and meaningless chatter.

My months of preparation changed much of that. New situations kill the mental clutter. In newness we’re forced into presence and focus. This is because we can’t anticipate what to expect and how to respond, breaking the trance that leads to life in fast forward. Newness can even slow down our sense of time. This explains why time seemed slower when we were kids. Everything was new then and we were constantly learning.

…

This slowing down of time is something Parrish told me happens in misogi. “I become incredibly focused on the task at hand,” he said.

“When I look back on a misogi that was a few hours it will seem like days, because I remember every detail.”

Additionally, stepping outside our comfort zone to learn useful skills that require both mind and body alters our brain’s wiring on a deep level. This can increase our productivity and resilience against some diseases.

…

Having too little of the stuff is connected to neurodegenerative diseases like Alzheimer’s. Researchers at the University of Michigan, for example, found that dementia significantly dropped in people who dedicated more of their lives to learning. The fascinating part about that study was that dementia went down in the learners even though their rate of diabetes, a condition that increases the odds of developing dementia, went up. Which basically suggests that dedicating ourselves to learning new things could help offset some of our poor habits.

  • [Great mumble chatter about doing better with each little task to better ourselves and our habits as a whole.]

ANNOUNCEMENTS:

  • Timberline Trail in August.
  • Leadership roles available everyone.
Posted on

(05.20.23) – Clock is ticking!

AO: LavaField

QIC: Lumbergh

PAX: Goon

Conditions

Beautiful sunny start to the weekend!

Warm up

  • SSH x 20 IC
  • Seal Claps x 10 IC
  • Halos x 10 IC
  • 3rd Grade Exercise x 15 IC
  • Slow High Knees x 10 IC
  • Monkey Humpers x 10 IC
  • Windmills x 10 IC
  • Scissor Arms x 10 IC

Mosey to field

The Thang

BUY IN: One Mile (4 laps). Before you do any workout circuit, PAX must run a mile.

Mosey to bleachers.

  • 100 Squats
  • 100 Monkey Humpers
  • 100 Step Ups (HC)
  • 10 Runs up the stadium around the back and to the front
  • Dealers choice on what order

BUY IN: One Mile (4 laps).

Mosey to the middle of the field. Setting up five cones, one in the center of the field, the rest 20 yards away from center creating an ‘X’.

PAX starts in the center and always returns to the center station after visiting each station. Every time the PAX returns to the center of the field –> 5 Merkins (EVERYTIME)

  • Start with your Merkins
  • RUN to the first station do the work, Bear Crawl back to center
  • Continue thru this rotation, until all stations have been visited
  • Start next round by adding 5 more reps to each station, Merkins remain 5 reps always
  • Station 1 – Big Bois
  • Station 2 – BDE Burpees
  • Station 3 – Double Leg Raises (without touching the ground)
  • Station 4 – Plank Shoulder Taps (HC)

COT

HABITS
We are the product of our habits. I heard this the other day and just outright hit differently. I’ve heard many things that hit on the same idea but the way this one is framed just resonated with me. Often times I’ve approached my life focusing on what habits I needed to change or what habits I needed to adopt to get to the goals and man I looked to be. However, this thought process allows to consider what I’m doing and how its shaped me and instilling habit forming changes, I can easily get to the man I aspire to be.

Lumbergh Out!

Posted on

05.19.2023 – Simple Traveler HIIT

AO: Lightning Rod

QIC: @Goon

PAX: @Rip, @Output

Conditions: 58deg overcast

MISSION | PRINCIPLES | DISCLAIMER

The mission of F3 Nation is to Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

F3 is a community of men holding one another accountable to become better.

Fitness is what brings us together,

Fellowship is what creates long lasting relationships, and

Faith is what motivates us to serve and improve our communities.

Warm-O-Rama

SSH – IC – 30

Imperial Squat Walkers – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 7

Toy Soldiers – IC – 8

Don Quixotes – IC – 10

Arm Circles Forward, small to big – IC – 10

Arm Circles Backward, small to big – IC – 10

Halos – IC – 10

Slow Merkins – IC – 10

MOSEY to the field

THANG: Simple Traveler HIIT

1st Round:

  • 3 pull-ups 
  • 4 Merkins
  • 5 Coupon swings 

Complete each exercise, one after the other, resting as little as possible. That’s one set. You’ll then repeat these three exercises three more times for a total of four sets. Then, round 1 is over. 

Round 2:

  • 4 pull-ups 
  • 5 Merkins
  • 10 Coupon swings

Again, complete each exercise, one after the other, resting as little as possible. That’s one set. You’ll then repeat these three exercises three more times for a total of four sets. Once you’ve done that, round 2 is over. And that leads you to:

Round 3, which consists of:

  • 5 pull-ups
  • 6 Merkins
  • 12 Coupon swings

Do the same as the two previous rounds.

Chumba-Burpee  (to the song, Tubthumper by Chumbawamba)

Start with SSH at beginning of song

Every time they say, “I get knocked down, but I get up again” you do a burpee.

While not doing burpees, you are continuously doing SSH.

In the end, you will do about 27 burpees.

  • [Great mumble chatter & laughter throughout the song.]

Platform Hill HIIT

Different mode of transportation each round: Rifle Carry, Grip Strength Left, then Right.

Different exercise descending 4-3-2-1 @ each platform each round: Coupon Squat, Burpee, Coupon Thrusters

  • [Each PAX got to pick an exercise for our final HIIT session.]
  • [Directly after Hill HIIT, YHC ran out to some folks on the football field to pass out flyers. They knew of F3 thanks to Ghost! They were out warming up for Ultimate Frisbee.]
  • [No time for Mary … :(]

COT:

CoT Disclaimer:

We close this thing, the circle of trust, with a brief “shout-out” or prayer or moment of silence – that’s up to the leader. F3 is open to men of all faiths and no faith, and we respect and encourage the moments of openness and honesty of our brothers. We do it because we are thankful for the opportunity to come together and build ourselves into better men and because the vocal and corporate expression of that gratitude builds a strong community.

“Leadership begins with your behavior.

What’s more powerful? A manager or coach or teacher who tells you the right thing to do? Or one who shows you how to live and work by example?

People gravitate toward the standard you set, not the standard you request.”

4 points of a leader: V.A.P.E.

1. Vision: creating & having vision of direction.

2. Articulation. Being able to articulate.

3 Persuasion. Taking first step to get movement. 

4. Exhortation: incentivizing movement

  • [F3 is here to build up male leadership to the benefit of our communities & ourselves!]
  • ANNOUNCEMENTS:

May CSAUP: Double Ruck / Double Beatdown

Timberline Trail: 1st weekend in August (Thurs-Sun)

  • [100% PAX attendance @ COFFEETERIA!!! — LET’S GO!]
Posted on

05.10.2023 – Ballsy, Wallsy & Stairsy Thangs [OTB]

AO: Lavafield [OTB]

QIC: @Goon

PAX:  @Lumbergh, @Danish, @1 Cent

Conditions: 44deg, clear & a beautiful sunrise

MISSION | PRINCIPLES | DISCLAIMER

The mission of F3 Nation is to Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

F3 is a community of men holding one another accountable to become better.

Fitness is what brings us together,

Fellowship is what creates long lasting relationships, and

Faith is what motivates us to serve and improve our communities.

Warm-O-Rama

SSH – IC – 30

Imperial Squat Walkers – IC – 10

3rd Graders – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Partner Arms – OMC – 10sec

Halos – IC – 10

Slow Merkins – IC – 10

MOSEY to the Walls

The THANGs

THANG 1: Wall Walk

PAX go Balls to the Wall and hand-walk the length of the last wall to the door.

THANG 2: Catch Us if You Can style Wall Sits

Everyone into Wall Sits, 1st person drops to do (5) Burpees & then back to Wall Sits. They then say Tag for the next person to drop for (5) Burpees.

Each Tag changes Wall Sit movements

  • Wall Sits
  • Cherry Pickers
  • Night Clubs
  • Toes UP

Rinse & Repeat x4

THANG 3: Tunnel of Love

PAX in Balls to the Wall position creates a tunnel.

One by one, the end PAX does a BDE Burpee & then Bear Crawls through and returns to Balls to the Wall position.

Rinse & Repeat from one end to the other.

Thang 4: Catch Us if You Can style Stairs

Someone calls out exercise for PAX while that person goes up stairs & does 5 burpees.

Returns down stairs for next PAX to callout exercise & then upstairs for 5 burpees.

Rinse & Repeat for each PAX to callout an exercise.

Frog walk up stairs for second round.

Thang 5: Elevens

ELEVENS: (10 yards between each exercise)

Jillian Michaels & BBS.

10 yard lunge walk in between exercise & 10 yard return Herbie

10 … 1, 9 … 2, 8 … 3, 7 … 4, …

  • [1 Cent had to bail during this one.]
  • [The group didn’t get to finish the full elevens. I think 6 & 5 was were the white rabbit finished]

MoM:

Mountain Climbers – IC – 25

Pickle Pounders – IC – 20

J Lo’s – IC – 20

American Hammers – IC – 20

Hello Dollies – IC – 25 (feet in/out, off the ground)

COT:

CoT Disclaimer:

We close this thing, the circle of trust, with a brief “shout-out” or prayer or moment of silence – that’s up to the leader. F3 is open to men of all faiths and no faith, and we respect and encourage the moments of openness and honesty of our brothers. We do it because we are thankful for the opportunity to come together and build ourselves into better men and because the vocal and corporate expression of that gratitude builds a strong community.

Mind over matter – if you don’t mind, it doesn’t matter … Turning a negative into a positive

Suddenly, I had a thought that immediately changed the way I felt, that made me forget about the bruises and the exhaustion. I even let out a small chuckle. I realized that the SEAL instructors who were training me hadn’t actually done anything to me.

They hadn’t laid a single hand on me, or forced me to do any of those sprints and lunges. They hadn’t stopped me from going to bed. They hadn’t forced me out of bed for a timed 4-mile run in the soft sand. All they did was tell me what they wanted me to do in order for me to become a SEAL. I had done all those things to myself and, more importantly, by myself. From that day on, in the two years it takes to become qualified as an operational SEAL, I continued to push myself well beyond my perceived limits, getting stronger both physically and mentally. The SEAL instructors had become like a set of braces for me, allowing me to build my mind over matter strength.

Where does this frame of mind come from? It comes from believing in a higher purpose, focusing on our objective, and having a level of passion for something beyond reason.

  • [Good numbers for a midweek OTB at Lavafield. YHC is excited for the possibilities of regular midweek beatdowns at Lavafield.]
Posted on

05.08.2023 – Sideline Shuffle & Some Walls

AO: Lightning Rod

QIC: @Goon

PAX: @Red Curry, @Free Lunch, @ Two Dollars

Conditions: 45deg & overcast

MISSION | PRINCIPLES | DISCLAIMER

The mission of F3 is to plant,  grow and serve small workout groups for men for the invigoration of male community leadership.

F3 is a community of men holding one another accountable to become better.

Fitness is what brings us together,

Fellowship is what creates long lasting relationships, and

Faith is what motivates us to serve and improve our communities.

Warm-O-Rama

SSH – IC – 30

Imperial Squat Walkers – IC – 10

3rd Graders – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Partner Arms – OMC – 10sec

Halos – IC – 10

Slow Merkins – IC – 10

WWIs – Up Count – 10

Burpees – Down Count – 10

  • MOSEY around corner to first blocks

Merkins – OYO – 10

LBCs – OYO = 10

Burpees – OYO – 10

Box Jumps – OYO – 10

  • MOSEY to the field

The THANG

ROUND 1

10X JILLIAN MICHAELS / 10X X-FACTORS / 10X JUNGLE BOY SQUATS

Football field width = Wheel Barrow with Partner, or BearCrawl, or Lunge Walks

10X JILLIAN MICHAELS / 10X X-FACTORS / 10X JUNGLE BOY SQUATS

Football field width = Wheel Barrow with Partner, or BearCrawl, or Lunge Walks

400M RUN ON TRACK

ROUND 1

Balls to the wall Walk!

MoM:

Plank Jacks – IC – 10

J Lo’s – IC – 12

Slow Freddy Mercury – IC – 16

Hello Dollies – IC – 18 (feet in/out, off the ground)

COT:

CoT Disclaimer:

We close this thing, the circle of trust, with a brief “shout-out” or prayer or moment of silence – that’s up to the leader. F3 is open to men of all faiths and no faith, and we respect and encourage the moments of openness and honesty of our brothers. We do it because we are thankful for the opportunity to come together and build ourselves into better men and because the vocal and corporate expression of that gratitude builds a strong community.

Always Do Your Best – Your Best is Changing All the Time

Your best will depend on whether you are refreshed in the morning or tired at night. Your best will be different when you are happy as opposed to upset, or healthy as opposed to sick. Under any circumstances, simply do your best , and you will avoid self-judgement, self-abuse, and regret.

  • Great mumble chatter, catching up & updating on things, and a mention of how great & different it is doing workouts with the sun up, as opposed to our typical dark & gloomy gloom.
  • ANNOUCEMENTS:
  • Timberline Trail, 1st week in August. Prepare for it.
  • May’s CSAUP = Saturday, May 27th (Memorial Day Weekend) Ruck, Beatdown, Ruck, Beatdown, BBQ! Come join in for whatever you can!!!
Posted on

05.01.2023 Run & Gun

AO: Lightning Rod

QIC: Goon

PAX: @Red Curry, @Stray Cat, @Rip

Conditions: 54deg, overcast

MISSION | PRINCIPLES | DISCLAIMER

MISSION:

The mission of F3 is to plant,  grow and serve small workout groups for men for the invigoration of male community leadership.

Warm-O-Rama

SSH – IC – 25

Imperial Squat Walkers – IC – 10

3rd Graders – IC – 10

Daisy Pickers – IC – 10

Harry Rockettes – IC – 10

Partner Arms – OMC – 10sec

Y-T-W – IC (6 count) – 10

  • MOSEY to Field

Thang: Run & Gun

  • 400M Run
  • Goblet Squat – 20
  • 400M Run
  • Squat Thrusters – 20
  • 400M Run
  • Mtn Climbers – 40
  • 400M Run
  • Perfect Merkins – 20

RINSE & REPEAT

MARY:

Plank Jacks – IC – 20

J Lo’s – IC – 20

Protractor

COT:

This week, I want you to help make positivity contagious. You might know someone who needs a lift. You might just see someone you don’t know who is struggling. Whether it’s a friend or a stranger, I want you to make an effort this week to make someone’s day. You don’t have to make any grand gestures, just give back a little of the positivity we create in our little village to someone who needs it.

As we have here in F3, having training partners throughout life has benefitted me because there will always be days when we don’t feel our best. But on those days, our training partners are there to get us going and keep us moving forward. Be a training partner to someone this week, whether it’s online or in the real world.

I hope that you’ll find that going out of your way to help someone else helps you, and that you become addicted to giving back and spreading positivity.

  • Arnold Schwarzenegger
Posted on

04.25.2023 Run & Gun

AO: Oakery

QIC: Goon

PAX: @Ghost, @Output, @Coinage, @Trenta (DR from Lahar)

Conditions: 45deg, overcast

MISSION | PRINCIPLES | DISCLAIMER

MISSION:

The mission of F3 is to plant,  grow and serve small workout groups for men for the invigoration of male community leadership.

Warm-O-Rama

SSH – IC – 25

Imperial Squat Walkers – IC – 10

3rd Graders – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Calf Stretches – OMC – 10sec ea leg

Calf Raises – OYO – 10ea leg

Partner Arms – OMC – 10sec

Y-T-W – IC (6 count) – 10

  • MOSEY to pick up [COUPONS] & back to Flag Pole

Thang: Run & Gun

  • 400M Run
  • Goblet Squat – 20
  • 400M Run
  • Squat Thrusters – 20
  • 400M Run
  • Mtn Climbers – 40
  • 400M Run
  • Perfect Merkins – 20

RINSE & REPEAT

MARY:

Plank Jacks – IC – 20

J Lo’s – IC – 20

American Hammers – IC – 20

COT:

This week, I want you to help make positivity contagious. You might know someone who needs a lift. You might just see someone you don’t know who is struggling. Whether it’s a friend or a stranger, I want you to make an effort this week to make someone’s day. You don’t have to make any grand gestures, just give back a little of the positivity we create in our little village to someone who needs it.

As we have here in F3, having training partners throughout life has benefitted me because there will always be days when we don’t feel our best. But on those days, our training partners are there to get us going and keep us moving forward. Be a training partner to someone this week, whether it’s online or in the real world.

I hope that you’ll find that going out of your way to help someone else helps you, and that you become addicted to giving back and spreading positivity.

  • Arnold Schwarzenegger
Posted on

04.21.2023 – The B.O.M.B.S [Guest Q by Extra Credit]

AO: Lightning Rod

QIC: @Extra Credit (F3 Inland Empire

PAX: @Good, @Rip, @Stray Cat, @Free Lunch, @Red Curry

Conditions: 45deg Nice cloudy weather

WARM O RAMA

SSH, Michael Phelps, Good Morning, Flying Nun Big arm circle+Hallelujah, Don Xiote, Monkey Humper

What does the fox said song – SSH on regular lyrics  + Burpees – When the fox bark + sing what does the fox said

4 min Mosey to the football field

The Thang

B. O. M.B.S
50 Burpees with push up
100 Overhead Preas
150 Merkins
200 Big Boy Sit ups
250 Squats

PAX 1 – workout
PAX 2 – run across the width of the football field back and forth

We did not finish. Have to cut off at 6.10

4 min Mosey to the shovel flag.

MARY

Baby Shark song 1.33 min abs work out

COT

Count o Rama 6
Name O rama
FNG – None
Share + Pray + Praise report

Marriage is hard
Divorce is hard.
Choose your hard.

Obesity is hard.
Fit is hard.
Choose your hard.

Being in debt is hard.
Being financially disciplined is hard.
Choose your hard.

Communication is hard.
Not communicating is hard.
Choose your hard.

Life will never be easy.
It will always be hard.
But we can choose our hard.
Choose wisely!

Posted on

04.20.2023 – A Few THANGS

AO: Oakery

QIC: @Goon

PAX: @Ghost, @Revolution, @Coinage

Conditions: 34deg, beautiful sunrise towards the end

DISCLAIMER

Warm-O-Rama

SSH – IC – 20

Perfect Merkins – IC (8 count) – 10

WWIs – Up Count – 10

Imperial Squat Walkers – IC – 10

BDE Burpees – OYO – 5

Hurdle Steps – IC ea leg – 10

Harry Rockettes – IC – 10

Toy Soldiers – IC – 10

Daisy Pickers – IC – 10

Partner Arms – OMC – 10sec

Halos – IC – 10

Thang 1

Dora style… 1 PAX runs, the other workouts:

  1. 200m Run – Perfect Merkins (hand release & shoulder tap) x2
  2. 200m Run – WWIs (straight legs, arms up & touch toes) x2
  3. 200m Run – Imperial Squat Walkers (Squat w/ bicycle crunch) x2
  4. 200m Run – BDE Burpees (Burpee, Bonnie Blair, Squat – jump back into burpee) x2

MOSEY to Coupons

Thang 2

[COUPON] Tabata Songs timer of 20secs ON + 10secs REST. Do 4 minutes then REST for 1 minute.

Alternate SWINGS within each set. Exercises, Swings, Exercise, Swings, etc. within each 4 minute session.

  • Squrls — Swings

MOSEY to Flag Pole

Minutes Of MARY:

Plank Jacks – IC – 10

Pickle Pounders – IC – 10

J Lo’s – IC – 10

Hello Dollies – IC – 15 (feet in/out, off the ground)

  • [YHC greatly enjoyed being in the mix with the PAX again. It was great to meet Coinage. Glad Ghost came out for as long as he could.]

COT:

CoT Disclaimer:

We close this thing, the circle of trust, with a brief “shout-out” or prayer or moment of silence – that’s up to the leader. F3 is open to men of all faiths and no faith, and we respect and encourage the moments of openness and honesty of our brothers. We do it because we are thankful for the opportunity to come together and build ourselves into better men and because the vocal and corporate expression of that gratitude builds a strong community.

The Four Agreements, Don Miguel Ruiz

Always Do Your Best – Take Action on Your Ideas

Doing your best means to take action. You can have many great ideas in your head, but without action upon an idea, there will be no manifestation, no results, and no reward.

5 Second Rule, Mel Robbins

The moment you have an instinct to act on a goal, you must count down 5-4-3-2-1 and physically move or your brain will stop you.

Exercise and health comes down to one simple rule – you don’t have to feel like it. You just have to do it.

Your good intentions are worthless if you don’t take action.

  • [Bottom line is to just DO. It was mentioned that people ask about ways to become better at Prayer and so they resort to books and studies. Maybe instead they should just prayer.]
  • [Best way to avoid procrastination is to just DO.]