Wheelbarrows and 45’s

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QIC Semi


Warm-a-Rama
All i/c
20 seal jacks
20 Windmills
20 seal waves
20 Cherry pickers
20 mountain man pooper

The Thang

Mosey to new HOB entrance

Pax pair off

Big boy 45’s.
Wheelbarrow to light pole
Sumo squat 45’s I/c
Wheelbarrow to light pole
Leg lift 45’s.
Wheelbarrow to light pole
Legs 6″ squats. I/c
Wheelbarrow to light pole


3rd F
All in
Talked about how Abraham was all in sacrificing his son Issac for the Lord.
Genesis 22

Mosey back to CHOP

13 HIM showed – semi, Ruxpin, leatherman, Vanilla, Chappie, Wildwing, Chairman, toy soldier, Waterfall, doubtfire, Fireplex, nugget, FNG gump

Number Rama

Name Rama

COT

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Jaggered

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20190622

VQ Jagger

Pax Beach, Bruhaja, Cleveland Rocks, Burgundy, Hogs Breath and Sharkbait

Warmup

1 Lap of Indian Run (surprise with 2)

20 LBCs

25 Abe Vigotas

ABCs

The Thang

Deck of Death

DMC Routine Best on a football field but can be done with any designated points or posts. From the goal line Duck walk to the 10 yard line, 5 merkins, reverse bearcrawl back to goal line. Repeat to the 20, 30, 40 and 50 yardlines increasing # of merkins by 5. Duckwalk-Merkin-Reverse Bearcrawl.

COT

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Save the Date: F3 NATX INF3RNO CSAUP

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Mark your calendars! On Saturday, August 17, 2019 F3 NATX will be celebrating our 1-Year Anniversary with an inaugural CSAUP.

We’re calling it the NATX INF3RNO 2019!

The NATX INF3RNO 2019 will consist of all 3 F3 components:

  • Fitness: We will ruck to each of our AOs (BYORuck) where we will have surprise Qs delivering absolutely brutal beatdowns to the PAX.
  • Fellowship: After all the beatdowns have commenced, we will all gather for food, drinks, and merriment (location TBD) – friends and family welcome to attend!
  • Faith: We will kick off the CSAUP with a service project (TBD) to lend a hand and give back to the community that has brought us all together and provided us a year’s worth of F3.

NATX INF3RNO 2019 kicks off at 0600 sharp and there will be goodies for every PAX that successfully completes the CSAUP.

You can buy the official NATX INF3RNO 2019 shirt here.

You can sign-up for the NATX INF3RNO 2019 here.

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Lucky # 7 on the ball field

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6/22/19

Nugget on Q 


Warm up. 25 SSH. 15 cherry pickers. 15 windmills. 15 mt climbers. 


Mosey to baseball field. 


Bearcrawl 1-2-3. Partner. Pax 1 bear craws then crawl bears while partner to is doing exercises. Both must complete 100 merkins. 200 lbcs. 300 squats. 


7 of diamonds. Rep increases by 7 each time around bases. 7 burpees. 14 4ct flutter kicks. 21 merkins. 


3rd F. Message on genealogy of Jesus. How he came from a lineage of people with some skeletons in their closet. But he uses everyone from all walks of life. 


Blue Falcon. Split into teams. Each team has 30 seconds to come up with a 2 minute workout. They tell each other their workouts. Then hey do theirs and switch and do the other teams workout. First team to complete both workouts win!


Mosey to circle. 

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Normandy Aerobics

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20190619
Q: Hogs Breath

DISCLAIMER: Given

Warmup: 
Arm Circles – fwd, back, overhead – x10 IC

Abe Vigoda – 15 IC

Side Straddle Hops -25 IC
Mountain Man Poopers -10 IC

Mosey to the pier and back to the starting area, about a 400 meter mosey.

THE THANG

“Normandy”

-Partnered; one partner began Inch-worming toward the water, the other partner began a round of 10 squats, 10 Merkins, and 10 LBC. Once the second pax completed the round they sprinted to relieve the inch-wormer. Pax traded spots and continued the rounds of merkins’, squats, LBC / Inchworm until one of the pax got their hands wet in the ocean. Both pax would then mosey back to the staging area.

Pax repeated the movement with lunges, and then bearcrawls.

Q then retrieved a smartphone and speaker from his car and all pax began “F3 Aerobics”

  • “Flower” by Moby, aka “Bring Sally Up” Pax performed plank in the up and down positions to the lyrics of “bring Sally UP….bring Sally DOWN”
  • “Baba O’Reilly” by The Who. Pax performed a continuous set of Imperial Walkers to the tempo of the music. The last 45 seconds Pax moved to SSH in increasing tempo
  • “Tubthumping” by Chubbawamba. Pax performed SSH until the lyrics “I get knocked down” where pax would perform a burpee
  • “Get Low” by DJ Snake. Pax would perfom squats to the lyrics “Get low, low, low, low…ba da da dah da”

Finished up with 15 Gas pumps, 15 Hello Dolly’s and 12 Merkins!!

Words of Wisdom

When we look in a mirror, our image stares back at us.

“Reflect upon you present blessings

of which there are many.

Not on your past misfortunes,

Of which all men have some…” Charles Dickens

Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria

After our COT several pax took a dip in the bay

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Sally loves Hot Apple Turnovers

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Location: Primis

Q: Chairman

Pax: Doubtfire, Leatherman, Ruxpin, Summit, Wild Wing

Warmup: 43 SSH IC, 18 Moroccan Night Clubs IC, 20 Shell Pickers IC, 18 Mountain Climbers

The Thang Part 1:
Bring Sally Up Merkin Challenge
Air Squared Air chair with 20 OH claps
Mosey to foot of drawbridge
Hot Apple Turnover: Crawl Bear up bridge, Crab Walk along flat metal section Bear Crawl down bridge, 10 Count
Nur up bridge, Lt Dan along flat metal section, Bear Crawl down bridge. Wosey to municipal lot.

F3 Message about dedication. HIM must be dedicated to post and then hard work follows once you post just like how HIM have to be dedicated and work hard in their professions. At least 1 of us has already put in their time working and now is dedicated to staying in shape. While not mentioned during message, our dedication also applies to our families. Bible versus quoted:

“The Lord God took the man and put him in the Garden of Eden to work it and take care of it.” – Genesis 2:15

“For even when we were with you, we gave you this rule: ‘The one who is unwilling to work shall not eat.’ We hear that some among you are idle and disruptive. They are not busy; they are busybodies. Such people we command and urge in the Lord Jesus Christ to settle down and earn the food they eat.” – 2 Thessalonians 3:10-12

“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.” – Colossians 3:23-24

“All hard work brings a profit, but mere talk leads only to poverty.” – Proverbs 14:23

“The craving of a sluggard will be the death of him, because his hands refuse to work.” – Proverbs 21:25

The Thang Part 2: Wosey across street and Mosey to 2nd Street to AO. Super Toy Soldier Set 50 LBCs 35 E2Ks 20 BBs.
Bring Sally Up Squat Challenge
10 Burpees

Number-O-Rama, Name-O-Rama, and COT. Announcements. Sat 7 22 @ 1500 F3 Family Bike ride Five Points to Wild Wings house for Hopkins Creamery treats! Prayers for Chattahoochee as he recovers and has the wisdom to listen to doc’s orders, Semi vehicle situation gets resolved, and Chappie for not posting (😆😂🤣) wherever he may be.

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Stations of Pain @CHOP and sweat…many stations of sweat.

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June 18 2019

QIC – Summit 

AO- CHOP

Warmup- 

SSH- 15 

Imperial Walker – 15

Mountain Climber- 15 

Arm circles – 15

Reverse arm circles – 15 

Bolt 45s 

Mosey around block back to AO

The Thang- 

Each PAX Pick a station to start

Stations- 

  1. Burpees
  2. Squats with 50lb sandbag
  3. Merkins
  4. LBC’s
  5. Hair Burners – with Cindy 
  6. Squat – Overhead Press w/cindy
  7. Dips on bench 
  8. American Hammer
  9. Burpjacks
  10. Plank

Work Each station for 60 seconds , Q calls next and move to next station for 60 sec. 

10PAX 10 stations. 

After 3 stations complete , all Pax go for Mosey around block. Return for 3 stations, mosey , last 4 stations then Mosey.

Meet in middle for –

3rd F – https://www.success.com/rohn-4-tips-for-setting-powerful-goals/

Rinse and repeat for 30 seconds with no mosey in-between.   Go until time. 

Woof.     God work men.  😓

Name-a-Rama

COT 

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What We’ve Got Here…is Failure to Communicate

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20190617
Q: Flea

…without the countercultural rebellion

DISCLAIMER: Given

Warmup: 
Abe Vigodas/Don Quixote – 15 IC 
Imperial Walkers – 20 IC
SSH -25 IC
Hillbillies – 30 IC

THE THANG
On a roll recently there was a miscommunication between myself and Great Clips on who was going to Q today as it was my impression he was going to Q today with a run only workout and take over for the Site AO starting in late July. Turns out that was not the case, luckily I was prepared a little after seeing his Slack post the night before!

Great Clips [5:36 PM]
I’m out of town this week so I’ll see you on Saturday. I’ll try and post at #hangar1 Thursday. Just depends on work. I’ll try and put something on FB a few times this week. Already put a few things on nextdoor

So we did a little 4 corners with the Beat Down deck and some special moseys.
Basic Rules: Draw a card, Do 10 reps at each corner.

Card #1 – Calf Raise (4 -count)
Straightaways – Sprint
End Zone – Bear Crawl

Card #2 – Merkin
Straightaways – Sprint
End Zone – Bear Crawl

Card #3 – Smurf Jack
Straightaways – Backward Run
End Zone – Karaoke

Card #4 – Alternating Side Squat (Each Side)
Straightaways – Backward Run
End Zone – Karaoke

Card #5 – Bulgarian Split Squat/Pistols
Straightaways – Backward Run
End Zone – Karaoke

Card #6 – Tricep Dip
Straightaways – Run
End Zone – Backward Run

Card #7 – Ranger Merkin
Straightaways – Run
End Zone – Backward Run

Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria

MOLESKIN
Today’s words of wisdom were brought by “Burgundy”
Congrats to Quiksilver and their 25 PAX VQ, shirts on sale now!
https://f3.mudgear.com/products/f3-quicksilver-pre-order

LEXICON: Word of the day- 
BLINDSPOT – An area of a man’s life that he cannot protect without help.

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Some of the OG has moved on, long live the OG

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15 pax made it out to Carmel High today including 3 FNGs.

Warm up:

Armies, High Claps, Moroccan Night Clubs, Imperial Walkers, Copper Head Squats, SSH all IC. Follow me… run a lap…. wall lean…

The thang:

Hand stand nuggets to the wall until you can’t take it any more than more wall lean.

Run to steps, Side walk plank to other side, then crab walk back.

Follow me…. circle up.

IC do little baby crunches IC. Once you can’t do any more you run a lap… first person around lap calls recover UNLESS just two more pax doing LBCs in which case its a show down to see who lasts the longest.

Repeat for Plank Jacks

Repeat for Merkins

Repeat for American Hammers

Recover

Line up on goal line and partner up. One person planks while other bear crawls to 20 and planks while other person bear crawls to 20 to meet partner. Then first person crab walks another 20 while partner planks… etc. to other end zone.

Shout out to the OG… contest to run backwards 100 yards. Winner (it was FNG Geronimo) gets a prize.

Circle up at center field… Chumbawamba to my very old iPhone which no one could hear.

Run 2 laps – last man sprints.

Count-o-rama

Name-o-rama

Sharkbait Respect:

https://f3-sf-peninsula.slack.com/files/UHZ3LJ621/FK8RZLVQA/file_from_ios.mov

Words of wisdom: People will forget what you said, people will forget what you did, but people will never forget how you made them feel. (Maya Angelou)

Huddle up (BOM)… We miss you OG,and others that aren’t with us any longer and thanks to the OG still around.

Welcome FNGs Denim, Jorts, and Geronimo

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VQ2 Rain of Pain

NAME O RAMA

GLOOM FACTOR: 05:15 66° and raining

10 Pax showed for a rainy morning beatdown at the hands of Doubtfire

WARMARAMA:

20 SSH IC

20 Windmills IC

20 Cherry Pickers

20 Smurf Jacks IC

THE THANG:

Mosey to Food Lion, Bear Crawl from light pole to light pole and do 25 Burpees, Crawl Bear back to opposite light pole and do a 60/30/15 Toy Soldier set

Mosey to Car Wash via Morris Ave.

3rd F: PRAYER

Prayer is much more than bringing to God your list of wants, desires, and needs. It is a radical act of worship that reminds you of who you are, who God is, and what life is all about. Prayer is surrender:

  1. Prayer is surrender to the reality that there is someone more ultimate than you.
  2. Prayer is surrender to the reality that life isn’t just about you.
  3. Prayer is surrender to the reality that you need help.
  4. Prayer is surrender to the reality that there is wisdom greater than ours.
  5. Prayer is surrender of your right to live as you choose.
  6. Prayer is surrender of your hopes to God’s grace.

PAX were encouraged to step up their prayer life and to make it a daily habit to be prayer warriors and to consistently lift our M’s, 2.0’s, careers, and community to our heavenly Father.

THE THANG continues at the carwash:

Crab Walk to end of Island and do 25 Groiners

Walk Crab back and do 20 Merkins

Mosey back to AO

MARY:

6″ leg lift – 30 count

6″ leg lift – 30 count (thanks Fireplex)

Dolly’s – 10 IC

Big Boyz – 15 OYO

Elbow Plank – 10 count by 10 PAX (total 100 count)

COT

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