Category: Cockpit

Round And Round

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THE THANG:

Lights poles were the agenda.

20 of each exercise than repeat up and down as you travel between light poles.

Squats
LBC
Calf raises 
Imperial walkers
American hammers
Hillbillies 

Thanks for coming out and thanks @U08NJ8FF1PF for the invite.

““You are the light of the world. A city that is set on a hill cannot be hidden.”
‭‭Matthew‬ ‭5‬:‭14‬ ‭NKJV‬‬

ANNOUNCEMENTS:
Thanksgiving convergence 
New shirt coming out 
Christmas hang out in the works

COT: prayers for all those mentioned

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Movember to Remember

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Movember to Remember
November is Men’s Health Awareness Month. There is a movement out there called Movember that is pushing this, and it is all-encompassing – mental health and physical health.
WARMUP: We did not go far at all, starting right at COT where we circled up and did the following:

  • 20 SSH
  • 10 WM
  • 15 IW
  • 15 HW
  • 15 MNC
  • 15 Strawberry pickers

Then we slow moseyed approx 30-40yds and found a spot in the parking lot for the main event.
THE THANG:
Movember brings awareness to the three main things that put us men in the dirt – mental health/suicide, prostate cancer, and testicular cancer. Workout was themed for these things,

  1. Mental health, specifically suicide:
  1. Stats communicated to PAX before the work
  1. June is Mental Health Awareness Month
  2. Men account for ~80% of all suicides globally
  3. 4x the rate of women
  4. 60 men an hour, globally, commit suicide. Wow!
  5. 1 in 4 men have dealt with mental health issues
  6. 1 in 3 men won’t talk to others or seek help about their burdens or mental health concerns
  1. Exercise #1
  1. Partner up. Dora-cide. 1 runs out and back AYG (approx 40 yds out, 40 yds back), the other exercises.
  2. 60 burpees
  1. Exercise #2
  1. Another partner Dora-cide.
  2. 80 merkins, 160 LBCs, 240 LSS
  1. Prostate cancer:
  1. Stats communicated to PAX before the work:
  1. September is awareness month. Went by without much visibility at all, which needs to change. No blue bats at MLB games. Sad.
  2. ~334,000 new diagnoses per year in the US alone. That’s almost 1K per day!
  3. ~36,500 per year, US alone, perish from it.
  4. ~100 per day perish in the US alone!!
  5. It is THE #1 cancer killer for men, and is just as deadly as breast cancer is for women, but it does not get the visibility.
  1. Exercise
  1. Another partner Dora-cide
  2. Prep the pooper for inspection! LOL. Get those booties up in the air…..
  3. 100 monkey humpers
  4. 100 CDDs
  1. Testicular Cancer: SAVE THE CLACKERS!!!
  1. Stats communicated:
  1. April is awareness month. Betcha not many knew that. I did not.
  2. 9,800 – 10,000 new diagnoses per year, US alone
  3. Average age at diagnosis is 33, 15-44 is most common range.
  4. One of the most beatable cancers in men, IF diagnosed early.
  5. Only 2 deaths per day in the US.
  1. Exercise #1:
  1. OYO, no running
  2. 33 balls to the sky (aka peckers to the sky, aka glute bridges)
  3. Then hold the BTTS for 33 seconds
  1. Exercise #2:
  1. TUNNEL OF TESTES!!!
  2. Like tunnel of love, except instead of creating a tunnel on your hands and knees, PAX stand upright, spreading their legs wide, so their sacks are at the top of the tunnel.
  3. First pax at beginning of tunnel starts crawling through to the end, then stands up at the end; subsequent PAX repeat and the tunnel extends onward
  4. 3 rounds, approx 60-70yds total length.

One final stat discussed but not exercised to – approx 41% of men, globally, do NOT get enough exercise, and that sedentary lifestyle directly correlated to a myriad of health issues, both mental and physical. Movement is medicine. GET and STAY MOVING!!

Back to COT
MARY:
Had approx 2 mins. Did 20 flutters (4ct) and 7-8 6-ct burpees.
ANNOUNCEMENTS:
Alot going on. Read the newsletter, get involved. If something is your D2X (which was explained to the PAX) and it is not out there, put it out there, beat the drum, and get people behind it. FREED TO LEAD! That is how all of these community leadership opportunities we participate in all got started. Make it happen!
COT:
Alot lifted up. IYKYK.

NMM:
The stats were alarming, but two things really stand out to me. First, all three of the things we discussed above are not very visible in the various media avenues. I am aware of prostate cancer awareness, polyps (non-cancerous) were found in me in the past, so I am on the 5-yr plan for colonoscopies, but I never knew April was testicular cancer awareness month. Second, the 1 in 4 and 1 and 3 stats for men’s mental health noted above. We men tend to internalize alot, and those stats directly reflect that. It is literally killing us! That needs to stop.

The only way these two things can be curbed is through us men. We have to stop not talking about these things. We have to beat the drum more. We have to bring more awareness. Join the Movember Movement!! Grow your moustache, your Mo, get educated, and beat the drum!

Final thing – this thing we call F3 can be a GREAT conduit to curb or fix alot of the issues noted above that we men face. F3 is a GREAT tonic! Fitness, fellowship, and faith can help turn a man’s physical, mental, and spiritual health around and put them in better spaces, and it is all FREE! Sometimes just posting and being around other guys helps. GIVE IT AWAY!

Thanks for the opportunity to lead.
Keep getting after it fellas!
Blessings and SYITG,
-NASA

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Citius Altius Fortius Competition

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WARMUP:
Warmup
## 1. DYNAMIC WARMUP (10-12 min)
– Imperial Walkers x10 IC
– Bend & Reach x10 IC
-Windmill x10 IC
– Short warmup jog
**15 yards, non-stop, down and back:**
– High knees
– Butt kickers
– Walking world's greatest stretch
– Elephant walks
– Dinosaur walks
– Soldier walks
– Side shuffle (each way)
– Karaoke (each way)
-A-Skips
-B-Skips
– C-skips
– Power skips
-Jog
-Run
– Sprints

THE THANG:
Stage 1: Citius
Sprint relay
20 yard Sprint

  1. 10 Reverse lunges
  2. 10 Squats
  3. 15 calf raises

1x person sprints the other exercise.
Each round completed is a point (both people sprint)
Most in 9 minutes wins

Stage 2: Altius
Broad Jump comp

  1. Each member broad jumps.
  2. Furthest team score wins

Between jumps, each team must Bound / Power skip down and back
Bunny hop in place while partner bounds
Furthest in 9 minutes wins

Stage 3: Fortius
Strength endurance
Fastest to complete
Alternating reps per person

  1. 100 Squats
  2. 100 Merkins
  3. 50 Forward lunge, each leg is 1 count
  4. 50 Carolina Dry Docks
  5. 50 Shoulder taps

Between each exercise 20 yard sprint as partners
First to finish wins points

MARY: no time
ANNOUNCEMENTS: newsletter and big weekend of events
COT: family and healing

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Racing at the Pit

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Always an honor and a privilege to lead my F3 brothers in a workout. Like to try and mix it up a bit for the PAX so I researched the backblasts for this AO. Reached out to the Site Q to inquire what kind of gear is available onsite. Learned this site has a fire hose, a log, cindies, and biga** tires. Research complete, a plan was made.

WARMUP: SSHs and Burpees and then moseyed to our racing area.

THE THANG: Gear for this site is located by the garage towards the bottom of the road beside the stadium. Arrived early to scope out the area and set-up gear for racing so PAX could get to work right away, no wasted time. There is a side road right in front of the garage which was perfect for the plan.

Marked a starting line and placed 5 tires at this position and then marked a turnaround area approx. 40-50 yards from the starting line. This was our racing area. Turns out we only needed 4 tires so rolled one to the side.

Pit Crew area was the concrete pad in front of the garage. Laid out Cindies for the PAX to complete various exercises.

Format: Partner up. Partner 1 starts flipping the tire from the starting line towards the turnaround area while Partner 2 completes the Cindy exercises. Once exercises are completed, Partner 2 runs to swap with Partner 1. Continue to swap until your tire comes back from the turnaround area and crosses the starting line, which is now the finish line. We completed 4 races, exercises listed below.

Race #1 – Cindy Swings – 20 reps, OH Press – 20 reps
Race #2 – Simbas – 15 reps, Straight Lower Leg Lifts while holding Cindy – 15 reps
Race #3 – Bear Hug Cindy Squats – 20 reps, Bear Hug Alt Backward Lunges – 10 reps total
Race #4 – 12 Man Makers

Goal was for each partner to complete 2 rounds of the Cindy exercises while completing a lot of tire flips. Mission accomplished.

Side note, if you want to win tire flip races it is a good idea to have PaulyD on your team. With race 4 completed PAX helped YHC return the gear to the proper resting place.

We Indian Ran back to COT

MARY: Had time for 4min with Mary

ANNOUNCEMENTS: Bethel Serve, 4Bs, Trash PickUp, Read your NL

COT: STK!

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Easy on the Shoulders, Not on the Legs

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This is my birthday week, so I'm trying to Q all 5 days. #1 in the books!
WARMUP: Windmills, stretching, Moroccan NCs and a mosey down behind the stadium and school.
THE THANG: Lamppost-palooza. Run to the lamppost, complete the exercise, run back, run to the next lamppost.
Round 1: 40 calf raises (reg, in, out, and sumo 10x) for four lampposts.
Round 2: 11 Big Boys, 22 Big Boys, and 33 Big Boys
Round 3: 11 Squats, 22 Squats, 33 Squats, and 44 Squats.

Run around to the roundabout by the stadium entrance. Perform a modified Dora as we were running out of time. 100 Lunges, 100 Squats, 100 LBC's with partner.

MARY: Flutters, Freddie's, Wheezy Jeffersons
ANNOUNCEMENTS: Bethel, Bethel and more Bethel.
COT: Good stuff in here.

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Why do we keep running past the destinations

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WARMUP: walkers, windmills, Peter parkers, up and down dog stretches
THE THANG:
We visited 6 different locations making a full loop around the CRHS property

Each location had a start point, a destination point, an exercise, and a rep count

Pax did the exercise at the start point, ran to the destination point repeated the exercise in the designated reps, ran back to the start point and did the exercise for the reps again. We then ran to the next location start point ( going past the destination to point it out to the pax

Location 1 – the road behind the visitor side of the stadium.
Start at the storage building at the bottom of the hill to destination at the top of the hill. Exercise was 5 burpees

Location 2 – the bus loop. Start at the far end of the bus loop to destination at the other end of the bus loop. Exercise was 10 bomb jacks

Location 3 – the faculty parking lot ( near baseball/softball fields). Start at the end closest to fort mill pkwy to destination at the the other end. Exercise was 15 merkins

Location 4 – the car loop in front of the school. Start at the far end near the band field to destination at the way other end. Exercise was 20 shoulder taps – count only right side

Location 5 – the student parking lot. Start at the top – farthest away from the school to destination right in front of the gym. Exercise was 25 squats

Location 6 – the entrance road to the student lot. Start at the bottom next to the stadium to destination at the first student lot entrance. Exercise was 30 LBCs

Ran back to COT – 3.0 miles
MARY:
ANNOUNCEMENTS:
COT:

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Chilly Monday Bread Maker Beatdown

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WARMUP: SSH,IW,Hillbilly, Cherry pickers, Runners stretch, Down dog
THE THANG:
Mosey to Forest Creek Football field.

  • 2 lengths of the field.

Length 1: lunge walk 10 yards, Catalina wine mixers, increasing reps by 2 every 10 yards. After 50 yards, switch to Dragon walks and jump squats, decrease reps by 2 every 10 yards.
Repeat the process for another length with skips/big boys & karaoke/freddie mercurys

  • Bearmuda Triangle: Bear crawl to 1st cone, 1 burpee, Bear crawl to 2nd cone, 2 burpees, Bear crawl to 3rd cone, 3 burpees. Repeat for 3 total laps.
  • Partner work, 1 runs 50 yards while other performs the exercise. Plank, Al Gore, Plank, Al Gore, Flutters
  • 4 Corners of Merkins. Diamond, wide arm, staggered, ranger. Then mosey back to COT

MARY:

  • Heels to heaven
  • Metro sit ups
  • Navy seal sit ups
  • J-Lo’s
  • Pickle pointers

ANNOUNCEMENTS:
-Bethel sign up genius is live in Mumblechatter
-Q school tomorrow
COT: Prayer requests and close out

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Egypt > Desert > Promised Land Bootcamp

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WARMUP: We started with a mile around campus, fleeing Egypt with a few dynamic stretches along the way. Made sure to circle back for the six. @U5MQ8FHV0 stepped up with some Side Straddle Hops while YHC went back for @U02DKM63B7B.
THE THANG: We finally arrived in the Desert, a few parking lot islands away from the Promised Land.
25 Merkins, 25 Squats, 25 Big Boy Sit-Ups, followed by a controlled run to the next aisle. Repeat.
YHC also learned what a zipper is (and apparently isn’t).
Our first complaint came from @U02DKM63B7B, which seemed fitting considering the Israelites’ experience in the wilderness. He also appointed @U0BEBRDB5U7 as his proxy for any reps he wouldn’t be completing.
Once we reached 100 reps of each, we swapped Merkins for Dips, courtesy of @U08NJ8FF1PF.
We finished with a sprint around the parking lot perimeter, making our final push into the Promised Land.
MARY: A little Mary roulette followed, with @U011KKZ17U6 calling Jennifer Lopez, only for @U02DKM63B7B to discover someone was apparently doing the Ben Affleck instead. Hilarious.
ANNOUNCEMENTS: Consider donating to F3 to support something that’s changed so many of our lives. Be proactive in providing food for Bethel Men’s Shelter. Convergence next month at the Ranch (apparently there’s good parking). The Excavation at Forest Hill Fort Mill is November 13. A few parties coming up, details of which YHC has not retained.
COT: Prayers for safe travels, a successful surgery for @UJKGM3VKJ and a speedy recovery. Prayers for @U0AQZ0DGP97 as he prepares to start his new job next month. Prayers for the Pope and for those requests left unspoken.

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Running Season is Here

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WARMUP: Mosey down hill behind school with various movements until reached the road loop at the bottom
THE THANG: Running and exercises until finish

First "mile" = Burpees followed by a lap, 4 total starting with 20, then 15, then 10, then 5

Second mile = Shoulder taps in cadence followed by a lap with similar pace partner(s), 4 total with same rep #s as before

Third mile = Sumo squats with slowest group starting first then middle group, then speedsters, only time for one lap so group 20 or 30 or 40 reps together depending on when they started the lap

Run home

MARY: 2 mins

ANNOUNCEMENTS: Beers for Beetus on 10/24 at Print Shop

COT: prayers for aging parents/inlaws, college age 2.0s, family and friends battling cancer and their caregivers

Strong effort today by all pax with terrific temps around 50 at launch. Everyone took advantage and pushed hard.

Simple weinke with spotlight on importance of looping in a partner (or more than one) when life gets tough and when adversity extends for a long stretch. Don't do life OYO!

Thanks for the hard work by all and the invite from brother Pauly!

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