WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Jekyll started out. Standard fare for warm up before starting a mosey.
THE THANG:
Mosey down to lowest point in Kingsley area. Pax instructed to “chose wisely” from the pile of quarry rocks.
Together, pax did 3 rounds of 3-sets of exercises:
– Curls
– Overhead presses
– Tricep extension
Q stick handed over to OldBay where we moseyed up to shopping center stairs (near the hotel) to find instructions for “Triple Check”
Pax form groups of 3. From each group, 1 pax does a wall sit, one an exercise (listed below), and one runs around the shopping center building (including up the stairs). Once all pax in the group had done all positions, moved on to the next exercise. The exercises were as follows:
1. Merkins
2. Heels to heaven
3. Seal jacks
4. Box Cutters
Times up! Head back to COT.
COT:
Shovel flag hand-off from Jekyll (co-founder of Dawn Patrol) to YHC. Big shoes to fill, and honored to have the opportunity to lead at this amazing AO.
Let me start by saying the weather is fantastic right now. Honestly, it perfect F3 weather. Warm enough to build up a sweat but lightly chilly enough to not sweat too much.
Nonetheless, YHC was honored to Q the DP. It was the second day of Q duties for me so there was a rinse and repeat option but I decided to leverage the area around WEP and do something a little different than yesterday.
WARMUP:
Cherry Pickers x 10
SSH x 30
Merkins x 10
Stretch
Windmills x 10
Mosey up the hill towards Sweet Baby Jesus stopping at the first stop light
10 Merkins
10 Squats
10 Monkey
Notice this will be a recurring theme and henceforth be known as the Accumulator portion.
Mosey SBJ as mentioned
3 sets of Accumulator with trips up/down the stairs in between
Brief interlude on the 5 Cs of Leadership Virtues with a focus on Courage
Partner Dora
100 Big Boys
200 Lunges
200 (due to time) LBCs
Mosey back to stop sign for accumulator
Mosey back to WEP
6 minutes of Mary including a V Cadence by Spike
Add another Accumulator
ANNOUNCEMENTS:
Read the newsletter; Be involved
COT:
All Pax shared examples of their courage. Interestingly enough, many included opportunities given in F3 which I found interesting and exciting. We are a leadership group, exhorting men to grow as leaders. That requires courage to dismiss fear and other worldly things. Let us not forget this.
Prayers for:
– KJ
– Davis new job opportunity
– Untangling our identity from work
– Grace to demonstrate courage when everyone else is fearful
WARMUP: a couple announcements and plenty of kibitzing
THE THANG: munn to Harris through Sutton place to Sutton view into mason’s bend, did a little loop in there and the headed back
Ruckers probably just walked where they wanted to, that’s what they do
MARY:
ANNOUNCEMENTS:
COT: lot of guys are proximate to some health issues at the moment. We had a good share about that, which is one of those things that we get to do around here
WARMUP:
– SSH
– Imperial Walkers
– Scoops (5 each leg OYO)
– Elbows-to-opposite high knees (in cadence)
– Henceforth known as ‘Leprechauns’ – credit <@U78QN5XU5>
– Frankensteins (5 each leg OYO)
– Calf-raises (in cadence)
THE THANG:
– Inchworms (to opposite end of parking lot)
– Each set will start together (starting positions – move)
– Group #1 – Bear crawl or lunge walk to next parking lot island
– Group #2 – Curb Alperts
– When the last Group #1 PAX arrives he calls ‘FLAPJACK’ and then
– Group #1 – Curb Alperts
– Group #2 – Bear crawl or lunge walk to Group #1
– Last PAX to arrive calls ‘RECOVER’
– Subsequent rounds alternate Curb Alperts and Big Boys
– Proceed to end of parking lot or 6:40am
– Mosey to flag (go around the Panera building)
– 5 burpees
– Mosey to area behind Kingsley Apartments along a course known only to Casey Kasem
– For every speed bump encountered:
– 15 merkins
– 20 shoulder taps (single count)
– 25 squats
– For every crosswalk encountered
– 10 flutter kicks (count on leg)
– 15 Freddie Mercuries (count one leg)
– 20 LBC
– Mosey to Courtyard intersection then sprint to flag
– Bombjax, Sealjax, Windmills, one burpee
MARY:
throughout
ANNOUNCEMENTS: HIM Camp, Golf tourney, Invergence, Convergence
COT: Marriages, job searches, family health, state of our nation
WARMUP:
THE THANG: Run 3.2 miles on large Baxter loop :
Market
R on Gardenia
R on Morris Hunt
R on Downing
R on Berkshire
R on Tuckerton
R on Richard’s Crossing
Back to COT
MARY:
ANNOUNCEMENTS:
COT: fight or flight – what is your choice today?
WARMUP:
Mosey behind Panera, along the way doing
Karaoke / Butt Kickers / High Knees / Toy Soldiers
Circle up for SSH / Imperial Walkers / Cherry Pickers / Windmills
THE THANG:
Mosey beside LPL pond for a Webb homage to <@U01FDRQSQG3> . Merkins Accumulator in cadence w 4 shoulder taps each side per Merkin:
1 / 4
2 / 8
3 / 12
4 / 16
5 / 20
Mosey to gravel lot.
Partner up, one PAX runs length, does 5 burpees, runs back, while other PAX does exercise with coupon (stone block):
1. Curls
2. Squat thrusts
3. Tricep curls
4. American Hammers
Switch each time so both partners do all exercises.
All PAX together:
Lunge Walk length of lot with coupon, stopping at each of 8 cones to do 3 diamond merkins on block.
Lunge Walk back length of lot with coupon, stopping at each of 8 cones to do 3 Scorpion Dry Docks, alternating legs at each cone.
Mosey back around the park, stopping for:
Flutters
LBCs
Peter Parkers
Parker Peters
Scorpion Dry Docks
Throw in a short sprint up hill between the red signs.
MARY:
Wicked awesome Bohx Cuttaz
ANNOUNCEMENTS:
Bethel
AI workshop
911 stair workout
Invergence
Convergence
HIM Camp
Christmas Party
D2D rumblings
COT:
Praise for kids back home visiting from school, healthy grandkids on the way. Prayers for family, friends, and colleagues recovering from covid, or seeking best path of treatment and recovery from cancer.
WARMUP: none, we just got after it
THE THANG: We had a rowing machine and 6 stations. One pax was always rowing while others worked at their own station. One minute cycles then rotate. Stations included SSH w/bricks, man makers, OH press w/Cindy, OH clap w/bricks, Monkey humpers, goblet squat
MARY: yep — flutter, penguin, Superman, shoulder taps
After 30 min BD, pax shared adversities we’ve experienced — death, sickness, high risk pregnancies, addictions, marriage challenges, job losses, relocations, mental health struggles. Only 4 pax and yet we’ve seen a lot of adversity!!! Hope in these chapters came through other people, seeing the unexpected good things that emerged, holding onto faith, caring counselors, F3 brothers, staying present each day, counting the wins and not looking too far ahead.
ANNOUNCEMENTS: HIM Camp, Invergence, grass cutting at FMCC
COT: as always, 5th core principle
WARMUP: We shared a 40 lb. Sandbag for our travels.
Did some short loops with stops for SSH, Hillbillies, and Mtn Climber (with pause).
THE THANG: 5 Derkin/5 Dip rounds with a plank while 1 pax runs a short amphitheater loop.
Did a “Charge” run, where all pax do exercises and first one finishes runs a half loop. 10 total exercises. Burpees were most popular among the group.
Snuck in a Cindy partner ladder.
Almost made it through 2 rounds.
Hustled back to COT.
MARY: Nah.
ANNOUNCEMENTS: invergence and all others.
COT: We all need COT. All shared something.
WARMUP: Some movements at the green at amphitheatre
THE THANG:
10 burpees, pax run in any direction for 10 secs and return home
10 burpees, repeat run in same direction for 15 secs, return home
10 burpees, run same direction for 20 secs, return home
Starting with youngest pax (Tarzan) each pax took the group to his end point where pax did various exercises
Stop 1 = legs + burpees
Stop 2 = chest+ burpees
Stop 3 = core + burpees
Stop 4 = ground movements+ burpees
Stop 5 = burpees
Return home
Disruption was the theme today where pax didn’t know where we were going , what exercises we were doing, what reps we were counting. There were odd numbers and interrupted sequences and patterns.
We’re human, we want patterns, we want control. Sometimes life just won’t cooperate with our desires or minds. Today was proe for those times.
Thanks for the push and the perseverance. Great job, brothers!
MARY: included in the Thang
ANNOUNCEMENTS: HIM Camp, bethel, shovel Flag handoff Tue
COT: yes, as always