PAX: Pediasure, Gusher, Red Raider, Holy Kiss, Joanna, Shank, Jorts
AO: Smackdown
Conditions
Cool @60. Humid.
COP
Various Stretches
A lap or two around the track.
SSH
Forward Fold
Windmills
LB Arm Circles, Reverse
Burpees
The Thang
As a group, we will line up at the away bleachers. Do an exercise that the Q calls out. Then Bernie to the opposite bleachers, and Jail Break back. Hold plank until the 6 is in, then 10 Merkins. Do each round 3 times. Add and subtract sets as needed. Chest
25 Merkins
25 Shoulder Taps
25 Dips
Legs
25 Toe Merkins
25 Squats
25 Monkey Humpers
Box Jump to top of bleachers and back 2 times
Core
25 Leg Raises
25 BBS
25 Windshield Wipers
COT
Colossians 3:23-24 Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.
Think about what it means to work as if you are working for the Lord in everything you do? Imagine our world if everyone worked this way? Too often we seek the reward before we put in the effort. I want to get promoted at work, but what have I done to deserve that promotion? Have I truly put forth my best effort?
Laps around the park. Stop at each corner and do an exercise (or 2).
SSH
Forward Fold
Windmills
LB Arm Circles
Burpees
Dips
Pull ups
Various Stretches
The Thang
Can be done in groups of 3 or 4. Pax (A and B) on each end will do an exercise that is counted cumulative with the group. Pax C (and D) will Rifle Carry between A and B. They will hand off count and resume the exercise they were doing. Rifle Doras Group A
Curls – 300
Overhead Press – 300
Arm Extension – 300
Bent over row – 300
repeat
Group B
Squats (with coupon) – 300
Hammers (with coupon) – 300
Toe Merkins (with coupon) – 300
BBS – 300
COT
Henry Kissinger while Secretary of State under Richard Nixon.
One day, his chief of staff once handed in a report he had written on an aspect of foreign policy. When Kissinger received the report, he asked simply, “Is this your best work?” The chief thought for a moment and, worried that his boss would think the report was not good enough, responded, “Mr. Kissinger, I think I can do better.” So Kissinger gave the report back. Two weeks later the chief turned in the revised report. Kissinger kept it for a week and then sent it back with a note that said, “Are you sure this is your best work?” Realizing that something must have been missing, the chief once again rewrote the report. This time when he handed the report to his boss, he said “Mr. Kissinger, this is my best work.” Hearing that, Kissinger replied, “Then this time I will read your report.”
Some thoughts to consider: If you are not doing your “best work.” The question to ask yourself is why? Do you have value for what you are doing? If it is not worth doing well, is it worth doing?
PAX: Blue, Milkman, Hasbro, Gretel, Postman, Sherlock, Slois Lane
AO: Shothouse
Conditions
52. Perfect workout weather.
COP
SSH
Forward Fold
LB Arm Circles
Arm stretches
Willie Mays Hays
The Thang
Line up on bleachers. Do 100 reps. Mix and match as you desire. Run to top of stadium then back between each set.
The 1000
Merkins
BBS
Dips
Squats
Shoulder taps (hard count)
Leg lifts
Monkey Humpers
Hammers
Toe merkins
Burpees
COT
If you always do your best work, imagine the difference. Gattaca (1997). “You wanna know how I did it? This is how I did it Anton. I never saved anything for the swim back.”
Perform a round, then do a lap around the park. Stop at each open bench and do 10 dips. If the bench is occupied, skip and go to the next one. Do as many rounds as possible until time is called. Ring around the Huey Round 1
25 Merkins
50 LBC
75 Squats
Round 2
25 Shoulder Taps
50 Pickle Pointers
75 Toe Merkins
Round 3
25 Dips
50 Pickle Pounders
75 Imperial Walkers
Round 4
25 Skypoints (point to the sky alternating arms)
50 Leg Raises
75 Monkey Humpers
COT
Matthew 7:1-5
“Do not judge, or you too will be judged. 2 For in the same way you judge others, you will be judged, and with the measure you use, it will be measured to you.
3 “Why do you look at the speck of sawdust in your brother’s eye and pay no attention to the plank in your own eye? 4 How can you say to your brother, ‘Let me take the speck out of your eye,’ when all the time there is a plank in your own eye? 5 You hypocrite, first take the plank out of your own eye, and then you will see clearly to remove the speck from your brother’s eye.
PAX: Tasty Cakes, Payload, Dundee, Magnum, Sherlock, Ponce de Leon, Blue, Cleaver, Milkman, Mr Clean
AO: Shothouse
Conditions
Warm and humid, like rolling in maple syrup.
COP
SSH
Forward Folds
Willie Mays Hays
LBAC’s, then in reverse
Overhead claps
Forward Folds
Hamstring stretches
The Thang
Partner up. (Split Pax as needed to maintain social distance) First Partner performs 1/10 of the total exercise while the second one walks with their coupon. First Partner completes exercise, then runs and catches up with Second Partner. Swap. Shothouse BOMBS B – 100 Burpees
O – 150 Overhead Press
M – 200 Merkins
B – 250 BBS
S – 300 Squats with coupon
COT
Inspiration taken from the book The Power of Full Engagement by Jim Loehr and Tony Schwartz.
Energy, not time determines productivity. Humans are creatures of habit. It takes far more energy to manually force yourself to do something than it does to do something out of habit. Our capacity for self control is limited. When trying to instill a habit, it is important that we write down what we do. Studies show that if you want to kick an addiction, it is not enough to simply abstain. You have to write down a plan for what you will do. This is why we Hard Commit (HC). When we say we are going to do something, and we write it down, we are more likely to do it than if we just happen to show up. HC’ing to a workout mentally commits yourself to coming, even if you don’t want to.
Moleskin
I believe Milkman really wants everyone to wear Gold F3 gear to our workouts. Wildcats represent!
Split Pax between starting stations. Drop coupons at station 1. Complete a set as a group. Mosey to other station (always turn right to take the long way around). Rinse and repeat. Station to Station at The Huey
Station 1 back parking lot
Station 2 picnic tables
Set 1
Set A
Curls x25
Dips x25
American Hammer x30
LBCs x25
Curls x25
Dips x25
Set 2
Set B
Overhead Press x25
Freddie Mercury’s x25
Merkins x25
Shoulder Taps x25 (each left)
Overhead Press x25
Freddie Mercury’s x25
Set 3
Set C
Tricep Extension x25
Pickle Pointers x25
Bus Drivers x15
Decline Merkins x15
Tricep Extension x25
Pickle Pounders x25
Set 4
Set D
Kettle Bell Swings x25
Mountain Climbers x15 (each left)
Squats with Coupon x25
Flutter Kicks x30 (each left)
Kettle Bell Swings x25
Mountain Climbers x15 (each left)
COT
Be in the Moment.
To many times we deal with constant distractions. Our phones and other electronics detract our attention in our daily lives. Multitasking is a myth. It has been proven that focusing on one task at a time is more efficient than focusing on 2 or more tasks simultaneously.
Consider your body language with being in the moment. When talking to your wife, your kids, friends, coworkers, and even the cashier you should be in the moment. Nothing says “I don’t care about you” more than looking at your phone when someone is talking to you.
Moleskin
With the level of humidity, we were swimming around the track.
PAX: Burrito, Afterbirth, Old School, Hambone, Natty Light, Coypu, Blindside, Jenny Craig, Truck Stop, Holy Kiss, Red Raider, Pomade, White Lightning, Dundee, Recycle, Gusher, Blue, Ashley Madison, FNG-Amber Alert
AO: Smackdown
Conditions
Humid and wet.
COP
Mosey 1 lap then circle up
Side Straddle Hops
Forward Fold
10 Burpees OYO
Freddie Mercury’s
Various Stretches
The Thang
Do as a team. Coupon needed. Switch at 1/10 the total reps needed. Only the P1 exercises count. The P2 exercises are in lieu of running. Lazy Dora 2400
P1
P2
200 Merkins
Toe Merkins
200 Freddie Mercury’s (each left)
Little Baby Arm Circles
200 Overhead Press
Pickle Pointers
200 BBS
High Plank
Mosey around the track to the opposite bleachers (1/2 lap)
100 Decline Merkins
Dips
300 LBC
Low Plank
300 Squats (no coupon)
Hold legs at 6″
200 Bent Over Rows
Imperial Walkers
Mosey back to the opposite bleachers (1/2 lap)
200 Curls
Pickle Pounders
200 Shoulder Taps (each left)
Supermans
100 Burpees
Moracan Night Club
200 Monkey Humpers
Side Stradle Hops
COT
Quote from Author and Career Coach Ken Coleman:
“Comparison will leave you feeling empty and defeated. Instead of looking to others’ for a benchmark of what’s “good”, evaluate your own performance and keep your vision in mind.
Where are you compared to 5 years ago? Where do you want to be in the next 5 years? How close are you to that goal?”
Comparison can demoralize us because someone is so much better. This could be physical fitness, income level, or any other area of our lives. Comparison can allow us to slack off and not push ourselves to the next level. The only time I see comparison as healthy is when setting your own, personal goals. “I want to run a mile in this amount of time. I want to work towards a promotion at work.” These goals give us a target to shoot for.
It is important we never allow ourselves to stop looking forward. Comparison for the purpose of measuring your worth is a dangerous game. Emulate the good qualities you see in people. Find someone successful at what you are striving for and be humble enough to seek their guidance.
Moleskin
I’m not saying the workout was hard enough to stop Burrito from talking, but I could not hear him over the music across the field.
Begin each round with a Bernie to the opposite side, and a Jail Break back. End each round with a plank until the 6 is in, followed by 10 Merkins. 12 Rounds of Fun
1. BBS x50
2. Bear Crawl to the cones and back.
3. American Hammers x50 (count each left)
4. Pickle Pointers x50
5. Imperial Walkers x50 (count each left)
6. Pickle Pounders x50
7. Overhead Press x75
8. Alternating Shoulder taps x50
9. LBC x50
10. “Skypoint” while in plank x25 (count each left)
11. Leg Raises x25
12. Crab Walk to the cones and back.
With 10 minutes left. Hallelujah Mosey to Picnic area. Play If I had a Million Dollars, by Bare Naked Ladies, 2 rep for every “million dollars”, switch at start of every chorus.
Dips
Reverse Merkins with underside of table.
Mosey to flag for Warm Down Yoga lead by Ducktales and COT.
COT
Time
Time is the great equalizer. The one resource we all have. Time can only be spent, and we can never get more. Time can be an investment in others. How much time we spend with our families, at our job, watching television, or exercising in the Gloom is a choice.
Every person on this planet has a finite amount of time. The amount of money we have has no bearing on how much time we have. The amount of time we put into someone or something is more valuable than everything else. My kids will not remember that time I got a promotion at work, or if my team wins the Super Bowl. They will remember the amount time I invested in them (forced family fun).
The same can be said on time wasted. No one likes to sit in a waiting room, or in a long line. How many times do meetings drag out longer than needed? Ever go to get a drivers license? If someone is willing to use their time, we should be careful not to waste it.
Choose where we invest time wisely. Respect the person that has invested their time in you. Always be on time. Don’t take more time than you need. Thank everyone for their time. To those that came to this workout. Thank you for choosing to spend your time in the Gloom this morning. I appreciate it.
Moleskin
Mr Clean informs me he now has 3 songs he hates because of F3.
News
Q schedule is available for sign up (Huey) for August.
PAX: Snatch, Sherlock, Milkman, Footloose, Payload, Roomba, Hambone, Mr. Clean, Recycle, Hasbro, Dundee, Blue, Postman, Cleaver, Ponce de Leon, White Lightning, Magnum, FNG-Swinger
AO: Shot House
Conditions
Tennessee standard humid
COP
SSH
LB Arm Circles
LB Arm Circles (reverse)
Forward fold
Willie Mays Hays
8 Count Body Builders
The Thang
Pair up. One member will perform exercises while the other will Mosey to the 50 Yd line and back. Then switch. Counts are cumulative in the team. Dora 2000
Lunges x200 (Single Count)
Merkins x200
LBC x200
Overhead Press x200 (Coupon)
Squats x200 (Coupon)
Freddie Mercury x200 (Count each left)
BBS x200
Monkey Humpers x200
Curls x200 (coupon)
Shoulder Taps x200 (Count each left)
Extra Credit – Burpees x100
COT
There are three areas of our lives we need to maintain in order to achieve happiness and fulfillment: Our physical health, our mental health, and our spiritual health. Each of these areas of our lives requires intentional growth in order to prevent stagnation. Focusing too much on one area while neglecting the others leads to imbalance. Imbalance can cause issues such as poor health, depression, and unhappiness.
The physical is easiest to talk about, and as F3 is a great place for physical development. Though what one puts into their body has just as much effect as what we get out of our body in these workouts. One can easily out-eat their exercise.
The mental health requires exercise of the mind. Yearning to learn and grow mentally takes intention. Over time, the mind can become strong like our muscles. If you look at some of the greatest minds in the world, they all have one thing in common; the intense desire to continue to learn and expand their minds.
Spiritual health can encompass many things in our lives. Positive influences in our lives can lift our spirits and make us whole. While negative people and circumstances can wear us down over time. Consider what is in your life, and where you spend your time. Are you going to church as often as you want to? Are you spending enough time with your kids?
Make sure your priorities align with your passions, and you will enjoy fulfillment. While balance is needed, having strength in one area can help support the others. Ever thought you could not do any more Merkins until someone comes along and encourages you? Focus on positive influences in your life, and get rid of negative ones. Push your mind like we push our bodies in F3. Try to bring yourself beyond the point of exhaustion. But make sure you allow yourself to rest and recover.
Moleskin
After a prior leg day, many were happy with coupon squats. Plenty of grunting as we took a knee at the end.
News
Landfill Saturday, July 25 from 7-8 AM. Bring your family!
