Tag Archive for: Axel

Presidents Day UFO

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Warm Up:  Started the warm-up with some Side Straddle Hops, Frankensteins, and Willy Mays Hays to get the muscles moving before the main event. 

The Workout: The main event started as one big group with a Burpee on the frisbee drop, but then a few more showed up, and we had to split into 2 games. 

Many discs were dropped, and many burpees and squats were performed, but we got the job done, and everyone walked away relatively unscathed. 

Announcements: Q them all and set a number of weekly workouts challenges are active and running. If you complete the Q-Them all challenge, you will receive a custom shirt. 

Prayer- General Prayers  

Ting Circles

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PAX of 9 today at Running For The John aka R4TJ. We had a 10th HC but something kept him sidelined. YHC wanted to try some new today. We partnered up and YHC passed out a baton for each team.

We did a loop all together to warm up. Once we got back to the start, baton runner was to take off and run at a fast pace until they caught up to the partner that was to mosey until caught. YHC and Sardine got two loops in until we started getting close to our partner. Once you had off the baton, you stop and do 10 merkins and 10 air squats. YHC quickly changed the strategy bc this one wasn’t going to work. It took over a mile to catch up. So the new plan was the baton runner ran one full fast paced lap, then reversed direction back to partner then switch. Still incorporating the exercises. Most PAX got to switch 3 times each. Final lap, we all came together as a group to cool down. We got in close to 5 miles in a little over 40 mins. Then we did some stretching of the legs.

COT for announcements and prayers. YHC counted the 6th PAX to tell how they got their F3 name, how long they’ve been doing F3 and what F3 has done for them. Bleeder was the lucky candidate. YHC took us out in prayer.

Thanks for dealing with the shenanigans this morning. The stimulus was definitely met. Until next time….
BS Out!

Memorial Day Murph Challenge- 2021

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32 Pax showed up today to help me (Shredder) celebrate my 4 year F3 anniversary and more importantly pay respect to our nation’s fallen during our annual Memorial Day Murph Challenge.

Impressive effort by all, especially after the May Challenge. 30 joined in on the Murph, Dauber (IR) joined to capture the event and support with donuts, and Breach (after doing a Murph at 0600) stopped by to give us his thoughts on Memorial Day and his recent visit to Arlington National Cemetery.

Warm Up: short warm-up with SSH, Good Mornings, Willie Mays Hayes, & Frankensteins. Pax counted off by 2s and headed off in opposite directions for Mile 1.

The Workout: 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 100 mile run.  Since this is F3 the last mile was an Indian Run race with the slower group having to knock out 50, scratch that, 20 Burpees. After a quick “speech”, the two groups took off in their different directions.

The mental battle was in full effect as my mind kept telling me “you need to quit”, just after I told everyone we needed to learn to Embrace the Suck. But Pax did what they do best and mentally drug me through the last mile.

As everyone wrapped up their last mile and came back together, guess what…..? Yep. We all did Burpees.

T-Claps (Recognition): We raised $425+ for HSPD first response bags. Sprinkler’s team donated 1/2 of their May Challenge winnings to the 1st response bags and 1/2 to the FQV bed building. Great work #HIM.    

: YHC took us out. Remember why we have a Memorial Day. Freedom is not Free! 🇺🇸