Tag: Cohiba

Ladders and The Queen

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WARMUP: ssh, iw, hillbilly walker, Moroccan night clubs, windmills, mosey

THE THANG:

start at goal line. Run to 10 – do the exercise – run back – do the burpee… run to 20….

Ladder:
10 – big boy situps
1- burpee
20 – merkin
2-burpee
30-mountain climber
3-burpee
40 – squat
4-burpee
50 – LBC
5- burpee

We made it up to 50…back down to 10 on the far side… back up to 50…and between 40 and 20 back on the near side

MARY: in the ladder
ANNOUNCEMENTS:
COT:
QSource – Q1.3 – Queen – what we put in our bodies – nutrition. You can’t or king your Queen. Meaning you cannot do enough fitness (king) to get to ignore nutrition. The sooner we accept this the sooner we can work on the balance. It is as much( if not more) a quality game as it is a numbers(calorie) game. AND factors like Sleep & Stress have proven physiological impacts on the what the body does with the food you give it.

Lay the bricks –
build positive habit through trial and error – one brick at a time. What works for 1 may not work for another.

Setup Accountability
-Standard
-enforcement
-consequence

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“Laterally” speaking

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WARMUP:
– Side-straddle hop,
– Strawberry pickers,
– Plank to down dog calf stretches, from plank Left arm to the sky with some hip dips, Right arm to the sky with some hip dips

THE THANG:
– Mosey to Massey St.
– Lateral shuffle (R) to top of the hill, walk back down, lateral shuffle (L) to top of the hill.
– Jog up to Sisk parking lot, 50 lateral lunges (25 each side)
– Jog to 21 Business and down to the parking lot at the corner of 21BUS and S. White Street.
– 50 Apollo Ono’s
– Jog back to the bottom of Massey St. and REPEAT 3x
– Lateral shuffle (R) to top of the hill, walk back down, lateral shuffle (L) to top of the hill.
– Head to COT

MARY:
– LBC’s, American Hammers, Box Cutters

ANNOUNCEMENTS:
– Read your newsletter

COT:
– It is what it is… Prayers for discernment and sports season safety all around.

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Dealer’s Choice

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Nice and gloomy, misty, cool morning. Just being out in this means you made the choice to NOT let the Jester win.
WARMUP: Slow mosey to the contractors pickup area at Lowe’s, circle up for the following, my standard SWIMS warmup:
– 15 SSH 4ct
– 10 Windmills
– 15 Imperial Walker 4ct
– 10 Moroccan night clubs 4 ct
– 15 Strawberry pickers
Since we were where we needed to be, we went right into….
THE THANG:
Dealer’s Choice
I have had the F3 workout deck in my truck for quite some time, like over a year, and never found the right opportunity to use it. Well, today was the day. The cards are waterproof so I was not worried about them getting wet, just whether I could read the small-ish print or not. HA!

Pick a card, do the exercise, then on to the next. Clubs are core, hearts are cardio, spades are legs, diamonds are upper body. Rep count is based on number/suit on the card 2-10 are their number, jacks are 11, queens are 12, kings are 13, aces are something special. jokers/jester are wild card (I had them as 10 burpees).
We got through the following (larger numbers were OYO, everything else in cadence)
2 bulgarian split squats
2 hand clap merkins
11 plank jacks
100 calf raise (ace of spades)
3 wojo squat
7 LBC
sprint 200 m (modified to 50m out and back, 2 of hearts)
11 dips
10 rosalita
NUR 50m out and back
sprint 300m (modified to 50m out and back, 3 of hearts)
lunge walk 50m out and back
10 oblique crunch per side
90 sec high plank
4 CDD
100 SSH (ace of hearts)
13 merkin
sprint 400m (modified to loop around parking lot)
5 lunge 2 ct
12 monkey humpers’
100 arm circles (50 each direction, ace of diamonds)
7 monkey humpers
3 Chuck Norris merkins
6 wide arm merkins
4 alternating side squat/lunge, each side
10 incline merkins
12 diamond merkins
9 ranger merkins10 butt kickers each leg
12 freddy mercury, 2ct
5 hand release merkins
9 LSS
60 seconds low plank (on forearms)
That put us at 3 minutes to 6, just enough time to run back to COT. Unfortunately no jokers/jesters were pulled.
Mumblechatter was most excellent!! Great job by all
MARY: None

ANNOUNCEMENTS: A LOT going on. Highlighted literally everything that is in the newsletter.

COT: A lot lifted up. Reminded PAX that we are all carrying burdens, and we men tend to suffer in silence, but when it gets too much, do not be afraid to reach out, for someone will definitely step in to help lighten the load.

Thanks Peach Stand for the opportunity to lead.
SYITG
Blessings,
-NASA

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Playing with Bricks at the Box

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WARMUP: PAX grabbed bricks from the back of my vehicle and then moseyed around the corner of the school to find cover.

THE THANG: Had 3 JWebbs planned, only completed 2

1st JW – 1:4 ratio finishing at 10:40, Lunges:Squats. Lunges were each leg, everytime you went down into lunge position you performed a lateral raise with the bricks, during squats PAX were asked to hold the bricks in the lateral raise position until completion of the set.

2nd JW – 1:4 ratio finishing at 10:40, MerkinsonBricks:Overhead Claps

MARY: We moseyed back to COT
Had great fellowship discussing influence.

ANNOUNCEMENTS: Bethel Men’s Shelter, Trash Pick Up, Jaegar Sprint, BreaktheDam, read your newsletter

COT: STK!

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14 hogs 6 coyotes go into a bar

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WARMUP:
6ish Runners took off in da gloom
14 PAX moseyed to pharmacy lot for some COP

Then we hit the town hall path for 3 rounds of 15 Dips and 10Derkins wrapped up with 5 burpees

THE THANG:
Moseyed to town hall wall for some partner wall pull ups while partner was bear crawling parking lot
Switch out and two rounds

While wall sitting each PAX did one burpees in sequence

Mosey to WEP top lot
6 exercises 30 seconds as many reps as possible
Merkins
Flutters
Dry docks
Freddys
Shoulder taps
LBCs

Mosey to pavilion
Partner dos exercises while other partner take lap around pavilion
Burpees
Squat jumps
Monkey humpers

Reverse course and do everything again

MARY:
ANNOUNCEMENTS:
COT:

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Don’t Forget the Flowers!

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WARMUP: Cohiba’s attempt at the F3 Mission flopped so we started with 10 burpees flower by SSH and some other moves. Then we set off on a field trip.
THE THANG: Pax covered 2 ish miles today with stops at Town Hall, Courtyard fka as Pike Electric, Millstone Park, Veterans Park, WEP playground. At each stop, pax took turns naming an exercise of choice and passing a Valentine to another pax. That pax got to draw one of 5 cards which led to the # of reps:

All hearts today
10 = 10 reps
Jack = 15 reps
Queen = plank while chosen pax shares Valentine’s Day wisdom learned the hardway (through Failure)
King = 20 reps
Ace = 25 reps

We moseyed home after the playground
MARY: yes, a few mins at the end
ANNOUNCEMENTS: Break the Dam, trash pickup
COT: prayers for health for several, job searches

A great morning of movement and fitness including many reps and many burpees. The pax were frisky and playful like a bunch of puppies, and the mumblechatter was strong throughout.

One of the many things I love about F3 is the multigenerational nature, and we had pax from 38-59 today. The span of age, geographic origins and backgrounds provided wide ranging experiences around the topic of romance and the Valentine’s Day holiday. Grateful for the enthusiasm, wisdom and humor everyone brought!

Parking lot Donuteeria was a success as well. Who’s gonna turn that into the norm?

Thanks for the invite JWOW and your solid leadership of our flagship AO!

#KeepPosting

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(Relationship) Malpractice Insurance

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Warm up, :  SSH-IC, f5-Burpee, cherry pickers –I C, 4 burpee‘s,  WindM-IC, 3 Burpee, HW-IC, 2 burps, IW-IC, 1 Burpee
Thang: run & gun accumulator… Mosey, keep adding an exercise.
– 1) 5 Lt. Dan-Ohnos
– 2) 20 LBC
– 3) 10 MERKIN
– 4) 10 pickle pounder
– 5) 5 Kosak lunges each side
– 6) 10 Shakira (five each
– 7)Freddy Mercury (each)
– all we had time for
530-6: Framing the Topic:
“Most of us carry insurance for the stuff we’re afraid of losing — house, car, health. But what about malpractice insurance for our relationships? What are we doing to prevent damage before it happens?”
Q Source “M” concept:
– We have a finite number of arrows (time, energy, attention).
– We don’t know how many we have.
– Where we aim determines our IMPACT.
– Relationship malpractice is what happens when we mis-aim or neglect our Concentrica.
Where Are Your Arrows Going?
– Where do most of your arrows go right now? (Work? Kids? Phone? Fitness? Wife? Church?)
– If someone audited your calendar, what would they say you value most?
– Who in your Concentrica hasn’t gotten many arrows lately?
Early Warning Signs of Malpractice
– What are early warning signs that you’re drifting relationally?
– How do you know when you’re becoming transactional instead of intentional?
– What behaviors show up when you’re overextended? (Short temper? Withdrawal? Phone scrolling?
Preventative Practices (Insurance Premiums)
Insurance requires regular premiums. What are the relational premiums we pay?
Ask:
– What’s one simple practice that keeps you connected to your M?
– Do you schedule connection or just hope it happens?
– What’s a non-negotiable rhythm in your week that protects your relationships
Examples you can seed if needed:
– Weekly date night (even at home)
– Device-free dinners
– 1-on-1 time with each kid
– Monthly “state of the union” with spouse
– Texting a friend intentionally.
Legacy Question 
If you ran out of arrows next month, what relationship would you regret neglecting?
– What’s one arrow you need to intentionally aim this week?:
“What’s one premium you’re committing to pay this week?”

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Supermen and Superman’s

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WARMUP: Mozy warmup with stops for imperial walkers, merkins, mountain climbers, overhead claps
THE THANG: After the warmup mozy we ran to the top of Main Street and the parking lot for wall sits. Each Pax would bear crawl out individually and do the exercise while the others remained seated. One by one, the Pax would take their turn. We completed four rounds and the 5 rep exercises were shoulder tap merkins, wide arm merkins, diamond merkins, and ranger merkins. (With much debate about proper ranger merkin form)
Once completed, we setup a cone at the top of Main Street, one halfway to the bottom and one at the bottom of the street by Phat burrito. On the top and bottom cones were the same five exercises. The Pax would complete the first exercise (50 reps) then run to the middle cone for two burpees, then complete the same exercise at the next cone. Once done, we’d run back to the middle cone (two burpees) and do the second exercise at the next cone. Rinse and repeat until all exercises were done. (500 total reps). Exercises were SSH, LBCs, CDDs, Squats, Supermans. When all reps were completed we headed back to COT.
MARY: Plank for the last two minutes
ANNOUNCEMENTS: Bethel, upcoming CSAUPs
COT: Family, injured Pax, Gratitude that we get to post.

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