Tag: @Motorola

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Over the Hill and Through the Wood

AO: the_eddy
Q: FLO
PAX: Stubs, Roadkill, Motorola, Half Lyfe, Hooters, Legos
FNGs: None
COUNT: 7
CONDITIONS:

Frigid

WARMUP:

No time.

THE THANG:

Hungry Hawk up to Connector Trail and back down. Toured DeMoss cemetery on descent. Hooters was our personal Bellevue historian.

MOLESKINE:

“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy”

– Dr. Martin Luther King, Jr.

A person’s true character, courage, and integrity are revealed not when things are easy, but when they face hardship, adversity, and tough moral choices, often requiring sacrifice and standing up for what’s right even when it’s unpopular.

ANNOUNCEMENTS:

Check Slack. Please update your profile to include emergency contact information (I.C.E)

COT:

Moment of silence for prayers said and unsaid.

FloJoe consumed. N64 nostalgia discussed.

Have a great week!

FLO

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Eddy Ruck

AO: the_eddy
Q: Juicy J , Juicy J, Legos, Wolfpack, Half Lyfe, Motorola, Roadkill, Stubs
PAX: Legos, Wolfpack, Half Lyfe, Motorola, Roadkill, Stubs, Juicy J
FNGs: None
COUNT: 7
CONDITIONS: only 23 degrees

WARMUP: none

THE THANG: 2.5 mile rucking around Edwin Warner Park

MOLESKINE: The importance of Fasting and how great it is for your body. A lot easier than expected.

ANNOUNCEMENTS: LeanPax and Holy Smokers coming up

COT: Lift up Wolfpack, Juicy, and Lego’s friends in prayer. Prayer to close us out. 1-2-3 LEAD!

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Over the hill (and back again)

AO: the_eddy
Q: Roadkill
PAX: Half Lyfe, Juicy J, Legos, Sooie, Choo Choo, Motorola, Stubs
FNGs: None
COUNT: 8
CONDITIONS: Not so cold

WARMUP:

THE THANG: A quick ruck up the Ukraine trail and back again.

MOLESKINE: “You can’t go back and change the beginning but you can start where you are and change the ending” – CS Lewis. Even though New Years is a great time for big changes, we have the same opportunity with every new day.

ANNOUNCEMENTS: Nada

COT: Count off, Prayer, Name-a-Rama, Olive Oil double shots for Stubs & Roadkill followed by merciful coffee.

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What do you mean “I’m not allowed to make you guys do burpees?!”

AO: the_eddy
Q: SalPal
PAX: Pitmaster, FLO, Motorola, Siri, Half Lyfe, Roadkill
FNGs: None
COUNT: 7
CONDITIONS: Still pissed about the no burpees bit.

WARMUP:

THE THANG: Rucked offroad to paved. ~48 minutes.

MOLESKINE: Pope Benedict XVI / Joseph Cardinal Ratzinger: “The world offers you comfort, but you were not made for comfort. You were made for greatness.” F3 is also not made for comfort. Reflect today on the ways you can, with God’s grace, translate daily personal excellence in F3 to greatness elsewhere.

ANNOUNCEMENTS: Christmas Eve beatdown, NYD convergence, check slack for details.

COT: Prayers for health, travel, hosting, Siri / Stubs and family health.

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Shuffling into the week…

AO: the_eddy
Q: Choo Choo
PAX: Stubs, Motorola, Juicy J, Roadkill, FLO
FNGs: None
COUNT: 6
CONDITIONS: Cold… in the teens

WARMUP: na

THE THANG: 2.30 ruck : 30 shuffle, just enough to keep it warm

MOLESKINE: An ounce of prevention is worth a pound of cure – Benjamin Franklin

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Tussle Takeover

AO: pain-train
Q: G-string , SalPal
PAX: Shakira, FLO, Siri, Motorola, Derby, Cheeks, Half Lyfe
FNGs: None
COUNT: 9
CONDITIONS: Cold and wet

WARMUP:
SalPal started off on Q. We moseyed a few laps around the park, indigenous style. The six performed an exercise (Lt. Dan’s for first time through the PAX then Burpees) before running to the front of the line.

THE THANG: THE FLAG CAME OUT!
Unbeknownst to SalPal, I had the tussle flag in my truck ready to flex its magical powers of Q-Jacking. The flag came out, was planted, and we were off.
– Five rounds
– 5 pull-ups
– 10 reverse lunges with coupon or sandbag (2-is-1)
– 15 thrusters with weight
– mosey around the playground
– Four rounds
– 10 Rows with weight
– 15 HR Merkins
– 20 Squats with weight
– Broad jump to fence and bearcrawl back
– Little Drummer Boy
– High Plank with a merkin for each “Pa-rum-pum-pum-pum”

MOLESKINE:
“Is is hardly possible for (each man) to think too often or too deeply about.. his neighbor. The load, or weight, or burden of my neighbour’s glory should be laid daily on my back, a load so heavy that only humility can carry it, and the backs of the proud will be broken. It is a serious thing to live in a society of possible gods and goddesses, to remember that the dullest and most uninteresting person you talk to may one day be a creature which, if you saw it now, you would be strongly tempted to worship, or else a horror and a corruption such as you now meet, it at all, only in a nightmare. All day long we are, in some degree, helping each other to one or other of these destinations.” The Weight of Glory C.S. Lewis

ANNOUNCEMENTS:
– Grow School on 12/6
– Christmas party next Saturday

COT:
– Prayers were offered up.

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Deck of Death/Lymphatic Flo

AO: pain-train
Q: Motorola
PAX: FLO, Derby, El Capitan, Motorola, Cheeks, Stubs, Piglet, Roadkill
FNGs: None
COUNT: 8
CONDITIONS: Chilly, 40 degrees, clear skies

WARMUP: Mosey around the paved loop, neck stretches, shoulder stretch, tricep stretch, quad stretch.

THE THANG:

Suits = Exercises
Hearts = Mericans
Diamonds – Side-Straddle Hops
Spades = Squats
Clubs = Mountain Climbers (2=1)

Card Values = Reps
2-10 = Face Value
Jack = 11
Queen = 12
King = 13
Ace = 14
Joker = Run Lap

Lymphatic FLO
– https://www.youtube.com/watch?v=PhW5SpD_3n4

Breathwork
– 4-4-6 Breathing

Spotify Playlist
– https://open.spotify.com/playlist/7AerZpeFwZLyPAO12DdFxY?si=QnlcFqXyTnK5JzCSIv6Pyg
– https://open.spotify.com/playlist/37i9dQZF1EIfi9jXmQqc16?si=Ayblq8mhTTu1hYKriS5wbA

MOLESKINE: When life doesn’t go the way you expect, ask yourself the question “What does this make possible?” By asking the question and acting on the answer, you shift from a victim to a hero mindset.

ANNOUNCEMENTS: 11/8 Tussle

COT: Safety during trick or treating

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In Honor of SalPal

AO: pain-train
Q: Wolfpack
PAX: FLO, Siri, Cheeks, Roadkill, Piglet, G-string, Chili Dip, Motorola, Juicy J (JBowman)
FNGs: None
COUNT: 10
CONDITIONS: Getting chilly

WARMUP: Hi I’m SalPal and I am not a professional.

THE THANG:

Burpee Apocalypse
10,9,8,7,6,5,4,3,3(2,1)

Playing in Traffic
Ran to Sawyer Brown and back.
For every oncoming vehicle that passed:
Car/Sedan – 5 Squats
Truck/SUV/Minivan – 5 Merkins
Bus or 18 Wheeler – 5 Iron Mikes
Padiddle – Bonus 5 Burpees!

Mary
Complete 30 reps of each exercise with a 30 second low plank hold in between:
– Crunches
– Flutter Kicks
– Heel Touches
– Alabama Prom Dates
– Leg Raises
– Maybe something else… can’t remember…

MOLESKINE: Love playing in traffic… leaves plenty of time for mumblechatter and plenty of dread watching the steady stream of left hand turns coming off of the light at the halfway point… woof, that was rough.

ANNOUNCEMENTS: f3dads workout this Saturday! Check it out on slack and reach out to Sooie with questions.

Tussle is 2 weeks out!

COT: We missed you SalPal… In your honor I did a rendition of the first workout I did that you Q’d. Burpees and traffic.

Reminder to PAX to take the time to do something to honor someone in your life.

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Block Burpee Ladder

AO: pain-train
Q: Derby
PAX: Hooters, Pitmaster, Motorola, Roadkill, G-string, Cheeks, Half Lyfe, Stubs, Siri, Chili Dip, El Capitan
FNGs: None
COUNT: 12
CONDITIONS: Perfect

WARMUP: BAC’s, BACBAC’s, Moroccan Night Clubs (for the The Banker), Slow Merkins for each Core Principal, Runners Stretch, SSH

Credo & Mission Statement

THE THANG: Starting w/ Merkins Pax then carries coupon or sandbag ~25 yards and back then adds in the following exercise and repeats until they’ve added all 5 exercises into a set. Once set is complete PAX does 50 WWII’s then starts back at the top.

10 Merkins
10 Rows
10 Squats
10 Curl + Overhead Press
10 Block Burpees

Hero’d out at 3 Sets Complete.

Closed w/ Lunging Mary’s. PAX provided quantity of lunges then calls out exercise. SSH, Burpees (Thank you Motorola!), Shoulder Taps, Monkey Humpers, Freddie Mercuries.

Had a fly by and couldn’t tell if it was David Goggins or Pebbles?

MOLESKINE: Be the man you want your son to be and/or set the benchmark for the man you want your daughter to marry

ANNOUNCEMENTS: Keep Wednesday beatdowns at the Pain Train on your calendars and DM if you want to Q!!

Check slack for other events such as Octoburpee, Chili Cook Off, Tussle, Etc.

COT: Prayed us out. Safe travels for Stubs and Chili Dip this weekend!

Thank you HIMs for the opportunity to lead this morning! You guys brought it this morning.

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Buffet style

AO: pain-train
Q: The Banker
PAX: Derby, Cheeks, Chili Dip, El Capitan, FLO, G-string, Half Lyfe, Motorola, Pitmaster, Roadkill
FNGs: None
COUNT: 11
CONDITIONS: perfect

WARMUP: OYO slow Merkin’s, slow squats, good mornings, Willy Mayes Hayes, mosey

THE THANG: At your own pace: 50 merkins, 1 lap around track (.25 mile), 1 min plank, 100 big boys, 1 lap, 1 min plank, 150 body weight squats, 1 lap, 1 min plank, 25 upper body, 1 lap, plank, 50 abs, 1 lap, plank, 25 lower body.

MOLESKINE: Grateful for all the F3 brothers, grateful we spend time pushing to each be better and we focus on those things and not the differences we all have.

ANNOUNCEMENTS: see general channel