Some variation is the spice in life

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11 Jan 2020

Q : Flea

DISCLAIMER: Given

Warmup

SSH – 50
Imperial Walkers – 20
Cherry Pickers – 20
Sun Gods – 10 (Overhead/Sides/Front)
Morrocan Nightclubs – 10

The Thang:
Starfish
Starfish workout consists of a home base at the center where a workout out is conducted with 5 workouts at the corners and an additional one for a point. (Reference to F3 Starfish model). Exercises can be conducted in any order.

At Home Base 25 LBC’s are conducted
1st 30 Gorilla Humpers
2nd 50 Squats
3rd 50 Dips and Step-Ups
4th 30 Hydraulic Squats
5th 25 8-count bodybuilders

Upon completion of the 5th exercise and 25 LBCs PAX were instructed to execute a lap
-REPEATO-

Jack Webb
YHC ended the starfish workout a little early and conducted a little Jack Webb
1 Merkin – 4 Air Presses
2 Merkins – 8 Air Presses
3 Merkins – 12 Air Presses
4 Merkins – 16 Air Presses
5 Merkins – 20 Air Presses
4 Merkins – 16 Air Presses
3 Merkins – 12 Air Presses
2 Merkins – 8 Air Presses
1 Merkin – 4 Air Presses

Last Man Sprints – 2 for time

During the COT YHC discussed how the fear of rejection shouldn’t be a barrier to do anything in life and quoted a TED talk he had watched.

…I found that people who really change the world, who change the way we live and the way we think, are the people who were met with initial and often violent rejections. People like Martin Luther King, Jr., like Mahatma Gandhi, Nelson Mandela, or even Jesus Christ. These people did not let rejection define them. They let their own reaction after rejection define themselves. And they embraced rejection. …When you get rejected in life, when you are facing the next obstacle or next failure, consider the possibilities. Don’t run. If you just embrace them, they might become your gifts as well. –What I learned from 100 days of rejection

Ended with Number-O-Rama, Name-O-Rama, COT, followed by a VERY LONG Coffeteria.

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Revenge of Papa Smurf

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01-11-20

QIC: ’88

The Thang

Snake- Prisindian Run 2 laps
20- Appolo Ohnos
40- Seal Claps
60- Prisioner Squats
40- Overhead claps
20- Smurf SSH OYO
Capri lap

Music: Linkin Park FAINT
Plank Jacks and LBCs

COUPONS- mosey to quad

10 single leg coupon lunges
10 uneven merkins
10 big boy coupon sit up handoffs
1 lap around amphitheater and library
Repeato 5x with burpee count

MOSEY back to bball courts

Music: LET IT ROCK by Kevin Rudolf
SSH and merkins

Head to wall bring coupons and partner up
Pax do wall sit passing coupon
On deck does plank hold
Batter up runs with coupon as a partner pair
Does 2 tire flips & runs back. 

Naked Man Moleskin:

YHC opened the garage door to some surprise rain drops. Didn’t matter because well…”rain or shine”. Mother nature only wanted to wet down the AO prior to our beginning. We had 1 FNG so we gave the disclaimer and off we went. The pax seemed to enjoy the mixing in of music to our beat down.

We welcomed FNG Dirty Bird to the pax today. Our ability to attract former military grew by one today as Dirty Bird served in the USAF. He was on the Atlanta Falcons practice squad some 20 years ago…and a name was born.

Announcements:
College football watch party at ’88’s house. Location info is on Band.

Sign up for Run Rocklin we have a team set up. McFly talked about getting a booth to EH people since it is a very well attended community event.

4 for coffeeteria.

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lower bod beatdown

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1/11/2020. georgetown. aegis. nugget on Q.

warm up-20 ssh, cherry pickers, windmills…butt kicks, high knees, L & R kareoke.

mosey to alley for mike tyson set of 5s. mosey back to circle.

leg station-50 step ups, 25 single leg squats (each leg), 50 scissor jump squats.

wosey to stairs. line up in plank position. lead guy runs (two touch each stair) up and down stair case to back of line. 3 x. wosey to circle for 3rd f.

galations 6:7

mosey to middle school for quarter pounder…sprint to 1st, 25 american hammers, nur back…sprint to 2nd, 25 leg raises, nur back…sprint to 3rd, 25 reverse crunch, nur back…sprint to 4th, 25 big boys, nur back…mosey to circle.

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Backblast 1.11.2020

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3 pax enjoyed unseasonably warm weather and conquered the beat down.

warmup

15 IC WINDMILLS

15 IC SSH

15 IC Toy Soldiers

15 IC imperial Walker

Mosey

The Thang W.A.S.H. Rinse Repeat

W- werkins 25 IC

A- American Hammer 50 IC

S- step ups 75 IC

H- hip thrusters 100 IC

Mosey

Repeat the W.A.S.H.

MARY

10 snow angels IC

General stretching

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BACKBLAST F3 HARRISBURG PA 1/9/2020: FARM-SHOW FOLLOW-UP

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BACKBLAST: 1/9/20

Reservoir Park, Harrisburg PA

Thursday, 5:30 AM

2 PAX posted for a sprinting start to 2020!: Flintstone, HK Hershey Kiss (Q)


WARM UP
-Mosey from parking lot to top of playground & back
-4 count tempo squats 10ic
-4 count quarter merkins 10 ic
-burpees 10 oyo
-Coupon Carry – place 45 lbs coupon @ 60 yds & 50 yds; 35 lbs cinder blocks @ 40 yds & 30 yds; 25 lbs coupon @ 20 yds & 10 yards

THE THANG: FARM SHOW FOLLOW-UP

75 yards truck pull across parking lot (partner steer)
75 yards truck push back across parking lot (partner steer)
Flip-flop partners & repeat

25 lbs coupon station
Partner 1 = 1 minute Lunges w coupon
Partner 2 = 1 minute coupon Ground to Overhead (touch ground & lift overhead repeatedly)
Flip-flop partners & repeat

35 lbs coupon station
Partner 1 = 1 minute Turkish get-ups
Partner 2 = 1 minute Blockees
Flip-flop partners & repeat

45 lbs coupon station
Partner 1 = 1 minute Squats w coupon
Partner 2 = 1 minute Switching Merkins
Flip-flop partners & repeat

60 yard Farm Show Shuttle
6 coupons 10 yards apart ==> run up 1 side, snake between coupons down & back; sprint back to beginning

Coupon carry back to truck

75 yards truck pull across parking lot (partner steer; additional 210 lbs!)
75 yards truck push back across parking lot (partner steer; additional 210 lbs!)
Flip-flop partners & repeat

COT
Prayer for:
-Peace for Flintstone & whatever the Lord brings with the upcoming potential job position
-Healing & safety for injuries
-Growth of F3 Harrisburg

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1/9/2020

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QIC: Semi

WARM-A-RAMA

20 All i/c
Seal jack
Plank jack
Windmill
Ssh
Seal wave
Cherry picker

THANG

Mosey to front steps of library
10 box jumps
10 hand release merkins
Up the steps 2 at a time and back down
10 each leg split squats
20 wide merkins
Up the steps 1 at a time and back down
5 tempo squats-3 count i/c
5 diamond merkins
Up the steps 2 at a time and back down

Mosey to park across the river
Using walls in park
4 rounds
10 derkins
10 urkins
20 double count flutter kicks

3rd F
Marriage after God – podcast
Communication
Date night
Community

Toy soldier set
50 lbcs
30 e2k
15 big boys

Mosey to bridge – crawl bear across
Mosey back to library

6 HIM showed today; semi, Chappie, Ruxpin, papa bear, Chairman, FNG loose wheel

Number Rama
Name rama
Cot


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Record numbers for a short jog around the block

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https://youtu.be/Qw3gp30gllw

Warm Up-

20 each IC

SSH

Cherry Pickers

Have a lot to get in a short period of time…

The Thang:

Mosey to HR Block where we completed a Toy Solider set 60,40,20

Mosey to Food Lion bear craw from first light pole to second for 20 hand-release merkins. Lt. Dan to 3rd light pole for 50 double count flutter kicks.

Take a right out of Food Lion and Mosey down to Morris Av and back up to the car wash.

Break for 3rd F.

Wall sit while each PAX completes 10 V-ups.

Mosey back to CHOP.

Name-O-Rame

COT

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Backblast for 12.7.2020

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We had two pax show up an early morning bestdown

Warmup

20 IC windmills

20 IC SSH

The thang

Round 1 Mosey

10 IC MERKINS

15 IC air squats

15 IC LBCS

Round 2 mosey

15 IC inclined Merkins

20 IC brick squat

20 IC LBCs

Repeat round 2 two more times

Mary

Snow angels

Freddy Mercury

Dying cockroach

Basic stretching

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Primis 1/8/2020

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1/8/2020

QIC- Summit

Warm up- 

20 each IC 

SSH

Mountain climbers 

Arm Circles

WindMill 

Cherry pickers 

The Thang– 

Mosey to public parking lot 

1 set of Bolt 45s 

1 toy soldier set 

Mosey to pavilion on other side of bridge

25 dips IC 

High plank for 30 count , Low plank for 30 count 

15 dips IC 

HP for 15 count , LP for 15 count 

10 dips IC 

HP for 10 count , LP for 10 count 

Mosey to wheel house sign. 

Lt Dan across lot, 10 Mexican jumping beans.  

Lt Dan back, 10 Mexican jumping beams. 

Mosey back to parking lot. 

1 Toy soldier set

1 set Bolt 45s 

Break for 3rd F 

Mosey to basketball courts – 

40 lbc 

40 merkins 

Name-O-Rama 

COT 

3rd F-  (Thank you Vanilla For sharing this yesterday)

“BE CAREFUL WHERE YOU

GET YOUR COUNSEL

Blessed is the man who walks not in the counsel of the 

ungodly, nor stands in the path of sinners, nor sits in 

the seat of the scornful; But his delight is in the law of 

the LORD, and in His law he meditates day and night. 

He shall be like a tree planted by the rivers of water, 

that brings forth its fruit in its season, whose leaf also 

shall not wither; And whatever he does shall prosper.

PSALM 1 : 1 – 3

The brilliant first psalm contrasts the righteous and the wicked. Leaders, take note because the difference between the two seems to be where they get their counsel! Observe how a foolish leader can be led astray by a corrupt inner circle:

1. The leader begins to browse for the wrong counsel.

2. The leader begins to listen to the wrong voices.

3. The leader joins the wrong inner circle.

A wise leader meditates on God’s Word day and night. 

Note the results of receiving counsel from the right inner circle:

1. Stability

2. Inward nourishment and refreshment

3. Fruitfulness and productivity

4. Strength and durability

5. Success

The Maxwell Leadership Bible”

Excerpt From

Leadership Promises for Every Day

John C. Maxwell

https://books.apple.com/us/book/leadership-promises-for-every-day/id614745863

This material may be protected by copyright.

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BACKBLAST: PA FARM SHOW CONVERGENCE 2020!

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The first trial run of the F3 Harrisburg PA Farm Show Convergence went well!

We experienced blood, sweat, & tears together during the burpee partner Qs. The first half of the Q and Mary were designed by Hershey Kiss, while Flintstone put together the Warm Up and the second half of the Q. Great minds think alike when it comes to Burpees and Partner workouts! Dos Equis from F3 Princeton led the way for the first Native Peoples (Indian?) burpee run after leaving Princeton, New Jersey at 4:15 AM and driving to Harrisburg by 6:15 AM. FNG Sketch Book held back the Merlot Splashes as he pushed himself and the rest of the PAX with that FNG combination of nervous & excited energy. Visiting PAX Cyclops brought the pain and pushed the PAX pace with turbo speed in all his movements (is 100 mph still considered a Mosey?!??) EXCEPT the sweet pain of S-L-O-W M-O-T-I-O-N flutter kicks! F3 Harrisburg PAX Geppetto demonstrated his proverbial Quiet Strength, leading by example as always, even when he is not the designated Q. Flintstone & HK Hershey Kiss combined partner-burpee Qs to make room for Fresh Milkshakes & Fried Cheese Curds! We wrapped it up with naming the FNG, COT, and bidding some PAX farewell while joining others at the Farm Show!

Geppetto navigated the traffic and parking mess around the Farm Show Complex, making short work of the crowds and traffic jams. After commandeering a crowded shuttle bus, Dos Equis, Geppetto, and HK made it to the coveted Farm Show Food Court for Coffeeteria. Coffee, milkshakes, potato donuts & more inspired a photographer from the Carlisle Sentinel to capture a snapshot of HK mid-donut-snarf!

Geppetto, Dos Equis, & HK took in the Farm Show Experiences of freshly-birthed calves, duckling Circles of Trust, chicken sandwiches & (more) milkshakes, high school rodeo championships, steer wrestling, bull-riding & much more. Fridge from F3 Lanco , his dad, and his boys also made a welcome appearance. It was good to see familiar faces, spend 2nd F time together, and lean-in to PA Farm / Agricultural traditions that are a major part of the Commonwealth and its people!

Lessons learned: 2nd F is just as important at 1st and 3rd F, All PAX have a lot to learn from one another and we are stronger together than on our own, Next year we need to plan & announce the convergence further in advance, Early in the morning (earlier start time) on the 2nd Saturday is the best target time for a FarmShow convergence, Dos Equis possesses an uncanny talent for effortlessly navigating crowded and complicated buildings while somehow obtaining cheese curds & tons of free food & beverage samples, phones DO NOT function inside the PA Farm Show Complex building independent of the on-site wi-fi shared by thousands of people at once (so painfully slow and dysfunctional . . . ) & there is no such thing as too many milkshakes!

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