Author: f3BandCamp

QIC:  Bandcamp

Date: 03/22/2021

PAX: Tasty Cakes, Steam Engine, Milkman

AO: Shothouse

COP

22 SSH’s in cadence

Fire feet to Mercans, 1:48

22 Michael Phelps in cadence

7 Willy Maze Haze (each side, 14 total) in cadence

7 Little Baby Arm Circles in cadence, both directions

22 seal claps hard count

The Thang

We were going for a Muhammad Ali theme, so lots of boxing references. Also 60’s music…gotta love the classics.

Train like Muhammad!
“Run 6 Miles” —Indian Run 1x around track

“Get Loose”—30 seconds of shadow boxing (including “dancing”) to keep heart rate up

30 seconds of slow V-ups

30 seconds of wide stance push-ups

30 seconds of narrow stance push-ups

30 seconds of fast Freddy Mercuries

Repeat for a total of 3 times

Float like a Butterfly, Sting like a Bee

22 side crunches (each side)

22-count single slow push-up

22 hard count mountain climbers

22 deep squats

22 high jumps

22 deep squats

22 hard count mountain climbers

22-count single slow push-up

22 side crunches (each side)

Boxing Match

Pair up

Step 1 – track your opponent

Person 1: 5 long jumps and back (10 total)

Person 2: Backwards High Knees alongside person 1

Switch

Step 2 – fight to win

Person 1: 10 seconds of quick punches while in a deep squat

Person 2: 360 spins, alternating directions

Switch

Step 3 – get up!

Person 1: 3 good burpees

Person 2: alternating leg push-ups

Switch

Repeat all for a total of 5 times (7 was the goal)

COT

There’s another mutation of COVID on the loose. We’re going to have to man up and face it, just like taking another punch to the face. If you remember the Rocky Balboa movies, the moral of the story was not how often you can beat the crap out of someone else…it’s how often you can get up after taking a beating. Sometimes all we have to do is get back up. It serves as inspiration for ourselves and others. We have to keep on keeping on.

2 Corinthians 4:8-9 regarding Christians

We are afflicted in every way, but not crushed; perplexed, but not driven to despair; persecuted, but not forsaken; struck down, but not destroyed;

We are called to succeed. Maybe not in the definition others have for succeed, but from a Biblical (eternal) standpoint we’re supposed to be the historical figures who stood up when things were getting rough.

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QIC:  Bandcamp

Date: Feb 17, 2021

PAX: Tasty Cakes, Geek Squad, Milkman, Ponce de Leon (Respect), Cleaver, Sherlock

AO: Shot House

Conditions

Pretty cold, my nuts were pretty far retracted into my body. Otherwise dry, maybe a small wind fart here and there. Perfect for Winter Olympics.

COP

15 Side Straddle Hops, cadence

10 Willy Mays Haze, cadence

Quad stretches, OYO

20 Calf Raises, cadence

10 seconds toe pointers, OYO

10 Side Straddle Hops, cadence

Seated Butterfly stretch, 20 seconds OYO

10 Little Baby Arm Circles, cadence, each direction

Side planks-10 seconds each side

Cobra 15 seconds OYO

The Thang

5 Olympic Rings

[2 person relay Dora’s]:

Split into two person teams (Person A and Person B)

Person A side shuffles (karaoke) to other side of track, holds plank position once there

Person B is in plank until Person A is on other side, then side shuffles (karaokes) to Person A

Wait for 6

Person A then power skips (Mario-style) to other side of track, starts LBC’s

Person B performs LBC’s until Person A is in position, then power skips to Person A

Wait for 6

Person A runs Bernies to other side of track, then starts Freddy Mercuries

Person B performs Freddy Mercuries until Person A is in position, Bernies to Person A

Wait for 6

Person A lunges to other side of the track, then starts mountain climbers

Person B mountain climbs until Person A is in position, then lunges to Person A

Wait for 6

Person A jailbreaks to the other side of the track, then starts Merkins

Person B performs Merkins until Person A is in position, then jailbreaks to Person A

“Biathlon”…everybody doing this simultaneously

Ski to location—power jumps 25 meters at a time

Get into shooting position—5 good burpees, slow if needed

Adjust shooting position—10 hard count alternating arm planks (elbows down if possible)

Shoot!—1 slow push-up (down 5, up 5 on my count)

Get back up—5 more good burpees

Wait for 6

Rinse and Repeat as Necessary, 4 iterations planned (only 1 executed in reality)

Speed Skating!!

2-3 men line up at a time

For 20 yards, Heismans (leaping out to each foot, holding the Heisman trophy position)…arm position optional and probably wouldn’t help anyway

For 30 yards, jailbreak!!!

Winner of the brackets picks the last exercise (this ended up being Milkman, who picked 30 elbow-to-knee squats)

COT

“Run the race as if to win”

1 Corinthians 9:24-27

We men must train our minds and hearts, just like our bodies, so that we can “win the race”. For the Christian, in this context it means serving others and reaching out to them to win them to Christ. It also means treat each day as a new challenge to conquer, and in another metaphor, treat each day as if you’re going to war.

This is a challenge for me because it’s so easy to get sucked into a routine. I’m probably the youngest one here, and it’s a struggle even for me to break routine for small things. Our careers, families, property, and land all require our attention, and it’s easy to get distracted. Let this serve as a reminder that things can change real quick, and what we put off today may not be around tomorrow. I think COVID has done a great job of that. Treating each day as a new day is definitely most important when we’re talking about people in our community, people who need help. An old army saying goes something like this: Let’s keep our eyes peeled and our powder dry. We men of F3 stand at the ready to serve, so let’s do it with energy and precision!

Moleskin

This was a very cold workout. I’m glad the men showed up to participate. Milkman won the competitive event, so he gets a gold medal? Gold disk? Gold shoes? Anyway, the important thing is that today America won the Olympic Events at F3. ‘Nuff said.

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