Tag: 3D

Diabeetus

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WARMUP: First, we warmed up.
THE THANG: Then we did a lot of kettlebell stuff and ran a little.
MOSTLY, we listened to what might have been the worst playlist ever conceived. From the marginally incestuous Osmonds, to the Killers, to what was probably the biggest surprise which was Wilford Freaking Brimley. The diabeetus commercial guy you say? Yes. Beloved actor who starred in the 1985 hit movie Cocoon? Yes. He’s a member of the Church of Jesus Christ of Latter-day Saints? Well, he was when he was alive, yes… but please tell me THAT isn’t the thing that you find most surprising. He has albums. Of music. Where he sings. Doesn’t that shake you a little more to your core? I mean… even just a little? And to add insult to injury (and trust me, his singing was injurious), there’s not a single freaking song on his album about DIABETES TESTING SUPPLIES. Seriously, lean into your strengths, Wilford. WTF? You know diabetes supplies like no other… and yet you choose to sing about someone’s silver-haired daddy…? I’m not sure what to think anymore… I’m not sure this world was meant for me…
MARY: Once again, girls aren’t allowed. Core Principle #2.
ANNOUNCEMENTS: Read your newsletter.
COT: Core Principle #5

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Hill runs after squats suck, but not as much as Cancer

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THE THANG: YHC’s nephew (my sister’s son) and sister in law (my M’s brother’s wife) both start cancer treatments this morning. He is 17 and fighting Aplastic Anemia for the second time in his short life (his odds of survival were slightly better than 50/50 the first time…). She is 32 and beginning a fight with Invasive Ductal Carcinoma between stage 2 & 3…

Being honest, Q’ing a workout seemed fairly pointless at 4:45 this morning and I seriously considered just driving out of the parking lot. I live a fairly pampered and fortunate life. Fairly solid marriage with a woman that loves me. Healthy kids that still want to be tucked in at night (14 & 12). A house in a neighborhood where I don’t worry about my family’s safety when I am gone. Bills that I can afford to pay.

While safely tucked in my slightly less swanky bubble here in The Fort my thoughts wander…

My nephew is 17. Cross Country king and faithful Catholic that worries he is not serving God faithfully enough. He fought and beat this disease when he was just 14. He took a trip to New Zealand sponsored by Make A Wish, but he refused to take the trip until he had beaten the disease… He knows exactly what this treatment is and how he will feel. He knows that best case it will be no worse than last time… And now, he lays in bed with a newly installed port in his chest so his doctors can fill his body with poison before bringing him back from the brink of death with a bone marrow transplant donated by a stranger. 50/50

My sister in law is a mere 32 years old and the absolute anchor of her family of 5. 3 boys, all under the age of 6 depend on her. Her husband worships the ground she walks on and doesn’t know what he will do if… She is looking at her newly installed port and wondering what treatment will be like, how will she feel, what will she be able to do and how will she love her boys well? 60-80%…

My overly simplistic message? Love your M and 2.0s and friends well because we may not know that today will be the best day of our lives once we arrive at tomorrow.

EXERCISES: We did Curls, Tricep Extensions, Squats, Hill Run, Lawnmower Pulls L/R, Squats, Hill Run, Shoulder Press L/R, Squats, Hill Run, Flutters, Chest Press, Squats, Hill Run, Repeat. Count for all was 49.

COT: Prayers for baby Rhett that is 7 days old and fighting to keep food and water down, Praises for @SLV and his M as they welcomed new baby yesterday, Prayers for our families.

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Tomahawk Test is a lesson in Engineering

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WARMUP: Short Jog, variety of warmup exercises and stretches
THE THANG: This was made by Polaroid when this AO was The Tomahawk to track our fitness improvements. It’s a series of exercises AMRAP in X time.
Left Arm Upright Row – 30s
Right Arm Upright Row – 30s
KB Swings – 2 min
Left Arm Snatch – 1 min
Right Arm Snatch – 1 min
Short Jog
aMERICAn Hammers – 1 min
Left Arm Curls – 1 min (note if upright or on knee)
Right Arm Curls – 1 min (note if upright or on knee)
Double Arm Triceps – 1 min (note if upright or on back as Skullcrushers)
Short Jog
Butterfly Left – 1 min (this is laying on back. Arm straight out to side. Slight bend in elbow. Lift bell over chest. Would be like doing a cable pull standing up)
Butterfly Right – 1 min
Goblet Squats – 2 min
Lawnmower Left – 1 min
Lawnmower Right – 1 min
KB Hold for time (hold KB straight of in front so you can look thru handle)

Note your weight so you can see how you improve over time.  If you move up in weight, it’s ok to have less reps. If you are close to before then you are improving. A good comparison is using Work = Force*Distance. Since your distance per rep should be the same across attempts, this is a fair metric. “Work” = Weight * Reps

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Paddling Q (no this is not hazing)

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WHAT: Standup Paddleboarding Popup Workout (Kayaks OK)

WHERE: Nivens Creek Landing
https://goo.gl/maps/tKmnh3yh7e5b9J1R6

WHEN: Friday, June 8
0500 – start inflating boards, gearing up, etc
0530 – hit the water, please don’t roll in at 0528
0630 – COT

Seriously, if you need to borrow a board, loan a board or inflate your own, please get there 0500 to prep.

This will be a trial to see what we can do with a paddling workout.

GEAR:
Towel
Extra clothes for after
Waterproof phone case (if you want it, I will have my phone)
Headlamps (it could dark to start on the water)
PFD (your choice)

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Independence Day 1776 Challenge

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Good morning America! HAPPY BIRTHDAY!
Soupy muggy morning. We had one FNG EH’d by Beaker, so the full disclaimer was disclaimed and off we went to the NaFo track.

WARMUP: None. Got right into it.

The Main Event: The 1776 Challenge
7 laps of 400m along with 1776 exercises as follows (everything single count unless otherwise noted):
* 50 burpees
* 100 calf raises (50 regular, 50 toes out)
* 100 ski abs (double count)
>> Run 400m
* 100 ‘merkins
* 100 LSS
* 100 LBC
>> Run 400m
* 100 CDD
* 100 jump squat
* 100 American hammer (DC)
>> Run 400m
* 100 OH clap
* 100 mountain climbers (DC)
* 100 hello dolly
>> Run 400m
* 100 wide-arm merkin
* 100 jump lunge (DC)
* 100 flutter kicks (DC)
>> Run 100m
* 100 plank shoulder taps (DC)
* 100 hillbilly walkers
** Badger Challenge (optional, level-up) – 100m crab walk
* 100 SSH
** Badger Challenge (optional, level-up) – 100m bear crawl
>> Run 400m
* 26 burpees
>> Run 400m
>>>ENDEX<<<

It was a total sweat fest this morning, but so worth it. Not much mumblechatter after a while, but A LOT of pain. The fellowship helped alot…..seeing your fellow PAX push through things makes you want to push as well. Thank you everyone for the push!

Capped it all off with a gorgeous sunrise and Pledge of Allegiance at COT, along with some announcements and P&Ps.

Special kudos for Clickbait for opening up his home for anyone who does not have anywhere or anyone to go celebrate the holiday with. #HIM

NMM:
7-4-1776 was a BIG day in the history of this world. Not only is it the birth of our great nation, but it was a loud exclamation to the world that freedom reigns and is worth fighting for. We exercise our freedoms every day whether we know it or not, from being able to wake up early and go work out with like-minded men, voice our opinions on whatever topic in however means, practice whatever religion or belief system we choose, or choose not to practice any type religion or belief system – all without fear of persecution. There are some people in this country who are challenging these various freedoms, not knowing that they themselves are exercising the constitutionally guaranteed right to challenge the status quo and advocate change. Many countries would severely persecute that type of vocality. Yet we as a nation allow and even foster it, for through adversity, change, and pain comes growth, wisdom, and strength.

During your various Independence Day celebrations please take time out to give thanks for the many things we have (i.e., blessings) as well as our many various freedoms, however you may define them, including – IMO most importantly – the freedom to speak up and make change happen, however large or small the magnitude, scope, and/or scale. That’s what happened on 7-4-1776, on a great scale and magnitude, and has continued since. The United States of America as a whole is never stagnant, it is always evolving. Hopefully for the better. It is by no means perfect either (what made of man is?), but it could most definitely be worse in many many ways. It is up to each one of us, exercising our various freedoms, to ensure we as a nation continue to move forward and get better in some way every day. Change happens through action, not just words. The mission behind F3 is to plant. serve, and grow small workout groups for the purpose of invigorating male community leadership. Keep at it, continue to BE the change you want to see in this world through not just your words but your actions. Give it away, for when you do YOU help facilitate positive change in others.

Have a happy and safe Independence Day. Happy Birthday America!

Thank you for the opportunity to lead. Blessed and thankful for every one of you F3 The Fort PAX that are in my life. SYITG.
– NASA

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I don’t know much but I know Uhaul

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WARMUP:
Windmills, monacan Nite clubs, squats, merkins, sumo squats toy soldiers, lunges
THE THANG:
3 sets of ten: 3 sets of 5 exercises 10 reps each take lap. Most got two full rounds in
MARY:
Did some Mary with Bushwood
ANNOUNCEMENTS:
10 yr anniversary coming up
CSAUP COMING UP
COT:
LOTS PRAYERS DOE health concerns. Praise for Battle Bots anniversary 👏🏻🥓

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Slash’s Slam

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WARMUP: dynamic: exercise>Mosey>rinse/repeat

THE THANG: 4 Corners. Each corner had two exercises. Do exercise 1 run to middle for 3 burpees run back out to next corner. Complete rotation. Rinse/repeat with exercise 2. 10 reps each. Continue with 8 reps then 6 reps.
MARY: various all counted by Repeat

Armory is funny. How do you keep fresh what is essentially the same thing. Maybe that can be true for all workouts. T-Claps to those creative types that continue to push and find new wrinkles to keep pax engagement high. While four corners isn’t new, nor the exercises, hopefully the style and rep count kept it interesting.

Lots of #mumblechatter today. Mainly about the music selection (and the size of Repeats bell). We had two camps- I’ll just say the cut line was 45/older and 44/younger. The DJ spun the debut album of Cinderella. Hair band hierarchy. And while they may have sound all the same(to some), you knew every dang word. Lucky for 44 crowd- the entire record is only 35 minutes.

Lastly- there is no one like @slash. #Slam

ANNOUNCEMENTS:
Blood donation coming up mid July.
Final Countdown CSAUP this fall.

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Do you burn twice the calories when the humidity makes you sweat twice as much?

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WARMUP: Not sure… I missed it! (Got us so early I thought I had too much time so I put some laundry away and then realized I did really bad travel math! Rolled in about 5:18)

THE THANG:
Run (lap around 4 parking rows)
– 40 KB Swing
– 40 Curl
– 40 Goblet Squat
– 40 OH Press
– 10 Man Maker

Run (lap around 3 parking rows)
– 30 KB Swing
– 30 Curl
– 30 Goblet Squat
– 30 OH Press
– 10 Man Maker

Run (lap around 2 parking rows)
– 20 KB Swing
– 20 Curl
– 20 Goblet Squat
– 20 OH Press
– 10 Man Maker

Run (lap around 1 parking row)
– 10 KB Swing
– 10 Curl
– 10 Goblet Squat
– 10 OH Press
– 10 Man Maker

ANNOUNCEMENTS: It’s Hot Outside… and Kind of Humid

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