Month: March 2022 (Page 5 of 12)

I picked up the Q this morning for a previous Fartsacker of the year winner…I won’t mention any names….  Any way those of us that showed up ran, rucked or walked their way to an awesome start to the week!

Announcements:

convergence April 2nd @yank

community foundation run 9th

Prayers….my phone has decided to stop working so all my notes are gone. best i can remember:

Huck

Pappy and family

Wichita and family

all Pax on IR

all Pax running p200

Stripers brother

just pray for each other

 

Honor to lead today!

Balljoint

 

 

With all of the attendees dealing with nagging injuries, we took it down a notch in terms of speed, but definitely not effort or reps.  We varied the cadence between regular to slow, making the exercise more deliberate and results driven.  Good mumblechatter, good company, great morning!

 

WARM UP
Moroccan Night Clubs
Hand Release Merkin
Peter Parker
Freddy Mercury
Grass Pickers

Pledge

THE THANG

Merkins – 10 IC
KB Swing – 10 IC
Curls – 10 IC
Freddy Mercuries – 10 IC
Derkins – 10 IC

Mountain Climbers – 10 IC
High Knees – 10 IC
Squat Press – 10 IC
Bent Rows – 10 IC
Peter Parkers – 10 IC

Flutterkicks – 10 IC
Shoulder Taps – 10 IC
Lunge – 20
Monkey Humpers – 10 IC

Shoulder Press – 10 IC
Tricept Extension – 10 IC
Calf Raises – 10 IC
Slow Bobby Hurleys – 10 IC
Sumo Squats – 10 IC
Dying Cocroaches – 10 IC

Mary

 

COT: Peace, Turtleman, every PAX with an injury

 

 

 

 

 

 

Warm up:

1. Don Q x 10ic
2. SSH x10ic
3. Imp Walkers x 10ic

Mosey to Field:

1. Heel to toe walk
2. Nur – Toe to Heel Walk
3. Squat Walk – Nur
4. Lateral Squat Walk
5. Skips -Nur
6. Double Broad Jumps- High Knee Nur Back x 10
7. Jump Squat – walk hands out – 6 Mt. climbers – walk hands back x 10
8. Skip Lunges x 10 ea. side – Inch Worm to cone Nur back
9. Pop Squats – Squat Walk to cone Nur back
10. Jump Lunge Stay same leg x 10 ea. side – Squat Walk to cone Nur back
11. Single Leg Deadlift to Skip x 10 ea. leg – Squat Walk to cone Nur back
12. Jog 20yds. – Sprint 20yds. – Nur back

Saturday morning at Stowe Park.  A long train was chuggin’ through.  Buckeye and Tool Time were headed out for a run.  0700 hit and Breaker Breaker took the majority of the PAX down the road for a Yank warm up while three of us made our way to the Bunker to test out this years Mental Battle WOD.   Before we got underway we spotted Doodles and Pink Floyd headed down the road in search of Breaker and the guys.  They had been caught on the wrong side of the previously mentioned train. With no luck they looped back and joined us in the Bunker.

March 27th is the Anniversary of F3 Mental Battle.

Mental Battle WOD – Each set started with statistics about mental health and workplace mental health.

Round 1 (with weight)

• 50,000,000 adult Americans experienced mental illness in 2019.
• 56% of employees spend time looking for another job.
• 27,000,000 Americans with mental illness are unable to receive treatment.

Exercises are “Without weight” / “With Weight”  Reps counts were “doubled” from the stats at the intro of the round.

100 Lunges / Lunge-Curls
112 Merkins / Chest presses
54 Squats / Goblet squats

Round 2 (with weight)

• 60% of employees do not feel their management helps them to deal with stress.
• 33% of employees can’t afford their healthcare costs.
• 80% of employees reported feeling emotionally drained by their work.

120 Calf Raises / Calf Raises with kettle bell
66 Lunges / Lunge Passthroughs
160 Moroccan Night Clubs / Tricep Extension

Round 3 (without weight)

• 65% of employees find it hard to concentrate at work due the environment at work.
• Over 60% of youth with mental illness do not receive treatment.
• Over 60% of employees feel they don’t get paid enough to save for an emergency fund.

130 LBCs
120 Box Cutters
120 Flutters

A few more facts to finish up the WOD.

Suicide is the 10th leading cause of death in America.

22 veterans commit suicide EVERY DAY.

Last Friday at Downtown Slaughter shared that F3 had lost 9 PAX to suicide in the past year.

Next exercise is… Peoples Chair – Right leg up / Left leg up / March

Circle up – Jack Webb 1-4 x 6 followed by Monkey Humpers, Apollo Onos and Low Slow Squats x 20 IC.

Few minutes left for a round of pain from the PAX.  We tried Side Plank Leg Lifts that turned out to be something only Nutria was successful with.  American Hammers, Merkins and Freddie Mercs before it was time to return to the Yank with the rest of the PAX.

Mental struggles are all around us, and so are our F3 Brothers.  No OYO!

If you or someone you know needs immediate help, please reach out to 800-273-8255.

Til next time – BOS

YHC showed up to Slaw finishing up some EC.  The Purple Haze showed up.  It was breezy morning.  Clock struck 7:00 am time to get started

Disclaimer

Warm up

15 SSH IC

15 Imperial Walkers IC

10 Merkins IC  (Blart and Wirenut decided to show up at this time)

10 Gravel Pickers IC

20 Squats OYO

Pledge

Moseyed away from the start down past the rescue station for Route 66.  First Q fail, this road was a little busy to use the parking spots.

Merkins and Lunge walk between parking spots one way and squats and bear crawls between parking spots on the way back.

At this time YHC asked the PAX if there was a place to do some wall work.  Wirenut offered up Ingles, so we moseyed down to Ingles for

3 rounds

10 Dirty Hookups

20 Hip Slappers

30 Should Taps

Mosey around identified part the of the parking lot.  After set number 3 we moseyed back to the start to use the track at Old School.

At the track we performed an escalator.  Moseying in between the track corners.

First corner

10 Merkins

Second corner

10 Merkins

20 Big Boys

Third corner

10 Merkins

20 Big Boys

30 Monkey Humpers

Fourth corner

10 Merkins

20 Big Boys

30 Monkey Humpers

40 Mountain Climbers

Now that we were back at the start it was time for round two of track work.  This time we used the opposite corners of the track while moseying in between.

First corner

30 SSH

20 Squats

10 Merkins

Second corner

30 Mountain Climbers

20 Reverse Lunges

10 Merkins

Third corner

30 Monkey Humpers

20 Burpees

10 Merkins

Fourth corner

30 Freddie Mercury’s

20 Plank Jacks

10 Merkins

With less than 10 minutes left we headed back to the start for core work.  We did 25 of the following excercises.

LBC

High Flutter Kicks

Low Flutter Kicks

High Scissor Kicks

Low Scissor Kicks

American Hammers

Heals to Heaven

WWI

Flutter IC  (Q fail number 2.  YHC cadence was really off during Flutters and Plank Jacks.  Lucky the PAX had my back to get me back on track by calling the cadence.

Plank Jacks 10 IC  Time  8:00 am.

Annoucements

Convergence at The Yank April 2nd

Purple Haze mentioned SMR team members to keep an eye out on Slack for race info.  Meeting on Sunday, March 27th.

Community Run on April 9th.

Wirenut will be doing 30 min block workout the morning of Community Foundation run on April 9th.

Prayer Request

Name o rama

I took us out in Prayer.

Great work guys.  Thank you for the push and the opportunity to lead. SYITG

 

There were 24 PAX who showed up at the Downtown AO including 1 FNG and 1 Nantan of the Nation. Slaughter had been on the calendar for a couple of months and the day had finally arrived. What would he do? What would he say? Would there be merlot??? This is what happened…

YHC explained that we had an FNG (disclaimer was given to him ahead of time) and then introduced the Nantan, Slaughter, who then took the reigns. His warmup consisted of a fast mosey around the block and back to the start. There we did a variety of exercised including Eskimo Merkins, which sucked for sure. After each exercise we did a Burpee, increasing each time until we got to 7 and then he skipped ahead to 10 burpees. Slaughter challenged us to try our best while doing our workouts to focus on getting better each day even though it’s hard and it hurts. Good motivation. No merlot yet…

After this we moseyed around the corner to the parking deck, stopping at the bottom for some planking. The next Thang was explained to be a route to the top. Bear crawl all the inclines, nur one direction, run the other until we got to the top. Once at the top, we had to split up on different level because there were so many of us. Nantan called for parkin space suicides all the way to the other end of the deck. Cardio! He then gathered us for some wall sits, then 10 Hip Slappers in cadence. We descended to the bottom of the deck doing the same bear crawls, nur and run setup as before. We did some merkin exercise at the bottom too.

The worst idea then came to the Nantan. On Main Avenue (shouldn’t this be Street?), he caled for 5 Merkins at each storefront. YHC didn’t could how many there were in total but we went all the way from MLK Drive to 321!!! That’s a long freakin’ way!!! Chest and shoulders definitely smoked and of course the form police were squawking loudly. The Nantan lead the way and didn’t slow down a bit, even going back for the 6 to bring them in. He made mention of how there were a lot more than he realized. Oops!

Last he called for us all to get face down on the pavement and when he said go we would all jump up and sprint to the flashing light at South Street. Go! Once we all made it, he repeated the deal going back to MLK Drive.

We made our way back to the start for a few parting words and then the namorama and FNG naming. Welcome Rolex!

I appreciate the Nantan making a visit to our region and showing us an executive style beatdown. I also appreciate so many of our PAX representing and showing him what our region is made of. AYE!

Prayer Requests: Turtleman, Tesla, Mental Battle Month, Huckleberry

Announcements: Shirt design contest ends this Wednesday, Convergence April 2, Community Foundation Run & Speed for Need April 9, Adopt-a-Highway cleanup April 16, Honey Hunters April 24

Moleskin: Slaughter challenged us all to try to get a little better each day. This can be in our fitness, with our family, in our daily devotional life, whatever. Just try to get better than we were the day before. In our coffeeteria afterward, which was flawlessly executed by Captain Stubing, Aye!, the Nantan also explained that the nation’s focus for the year is on connections. If we see those small moments of impact in our daily lives, whether its with the guys at a workout, with our kids at home for a few minutes, an moment with our M, that’s what we need to strive for, connection. It’s worth the effort!

This edition of the best afternoon AO in the whole nation brought 8 HIM out on a beautiful March day. This is what happened…

Disclaimer

Warmup of Goofballs

Broke declared that he would only be doing block work today. YHC had other things in mind so we had to leave him behind for the time being. Mosey down the road to the bleachers for some step ups while the PAX EHed a dude walking his dog. Keep moseying to the back of the big soccer field where we were in the shade.

The Thang – Tournament counting (Oh my!!!)

YHC asked the PAX how many games are in the first round of the tournament. Apparently noone is this group cares about the teams that barely made it into the tournament. The correct answer is 68! YHC asked for Pall Bearer’s favorite exercise and he said Mike Tysons! So we did 68 with a lap around the field halfway through to break it up. OMG!!! Take another lap to recover.

The question was asked how many teams are in the 2nd round and nobody could answer this one either. It’s 64 and we did 64 LBCs in cadence. Take a lap.

How many teams in round 3? Lots of answers were given except the correct one, which is 32. The PAX was asked for their favorite non-merkin exercise and Moroccan Nightclubs was said. That’s fine, we would do 64 in cadence while we marched around the field. Why 64, just because it felt right.

The 4th round has 16 teams remaining. We did squats in cadence but actually did probably more like 25 because noone was counting the cadence and YHC just kept going.

Due to time limitations, YHC called bear crawls across the field and then a mosey so we could back to the start. Upon arrival, we completed 8 Merkins I think, 4 of something else, 2 of a thing and 1 burpee. Done!

Broke was steady doing work with his block the whole time to keep from further injuring his leg. HIM work right there! The rest of us got a good beatdown from this little ditty, thanks to all those Mike Tyson’s! Thanks for the opportunity to lead men. AYE!!!

Prayer requests: Purple Haze’s family, Huckleberry, Turtleman, Roscoe’s family, Broke’s shin, Leppard’s wrist, Ukraine, Our country and leaders.

Announcements: Convergence April 2nd, Community Foundation Run & Speed for Need April 9th, dopt-a-Highway cleanup April 16