Blasted BLIMPS!

QIC: Holy Kiss

Date: 04/22/2021

PAX: Pomade,  Pediasure, Gusher, Jorts,  Laces Out, Prosciutto, Red Raider, Pound Dog, Snow Patrol, A-A-Ron, Zima, In-N-Out, Mansiere, Friday,

AO: Smackdown


Conditions

low 30s and way to cold for April… but we are men… Men in Tights!


COP

Warm up lap around track

SSH X 25, Little Baby Arm Circles X 15 and reverse X 15, Seal Claps X 15, , Willy Mays Hays X 10, Third Grade Exercise, SSH X 25


The Thang


Stairway to 7

Bleacher Pull Ups, Run around bleachers, Box Jump Bleachers to top, Squats at top, Run down bleachers and back around. Rinse and Repeat up to 7 reps. (Total 28 reps per exercise)

BLIMPS (4 stations with jailbreak between)

Round 1 “B” (Burpees x5 at each station)
Jailbreak to station 2, 3, 4

Round 2 “L” (Lunges x10 each leg each station)

Jailbreak to station 2, 3, 4

Round 3 “I” (Imperial Walkers x15 each leg each station)

Jailbreak to station 2, 3, 4

Round 4 “M” (Merkins x 20 each station)

Jailbreak to station 2, 3, 4

Round 5 “P” (Plank Jacks x25 each station)

Jailbreak to station 2, 3, 4

Round 6 “S” (86ed)

In the interest of time… we just did a BLIMP


Wheel of Dips

PAX lined up on bottom bleacher.. down the line with one dip and hold, back down the line with two.. rinse and repeat up to 5 dips. Short intermission and 10 dips each PAX all the way down the line


MARY

LBC X 20 in Cadence

Freddie Mercury X 20 in Cadence

Wild Card- Prosciutto- Leg Lifts X 20 in Cadence

Wild Card – Red Raider- BBSU X 20 OYO


COT

Words Matter… Challenged the PAX to be aware of their words. Even though there may not be ill intent, words matter and impact others.

“You will have to live with the consequences of everything you say. What you say can preserve life or destroy it; so you must accept the consequences of your words” – Proverbs 18:20-21


Moleskin



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    Stop Sign Stinger

    QIC: Holy Kiss

    Date: 01/28/2021

    PAX:   Pediasure, Gusher,  Laces Out, Prosciutto, Red Raider, Pound Dog, Natty Light, Pelt, Recycle, Burrito, Joanna Gainz, Zima, Mansiere, Jorts, Money Ball, Sidekick, Backseat, Whittler

    AO: Smackdown


    Conditions

    31 Degrees and a little snowy, but we warmed up quick


    COP

    SSH X 25, Little Baby Arm Circles X 15 and reverse X 15, Seal Claps X 15, Overhead Claps X 15, Willy Mays Hays X 10, 3rd Grade Exercise x 10, Imperial Walkers x 15


    The Thang


    Stop Sign Stinger

    Field trip through Brow Estates. Round of exercises at every stop sign we passed. S= Squat Jumps x 10, T = Twinkle Toes x 10, O = Outlaw x 10, P= Parker Peters x 10. Total of 8 stop signs passed for 80 reps each exercise

    Bleacher Beatdown (Partner Up)

    Round 1: 200 Dips. One PAX starts dips on bleachers while partner does 5 Burp-ups (Burpee Pull Ups) on back side of bleachers. Lap around to relieve partner until 200 dips complete

    Round 2: 100 High Knee Step Ups. One PAX starts High Knee Step Ups on bleachers while partner runs a lap around bleachers

    MARY:

    LBC x 25, Flutter Kicks x 20, Heal Touch x 20, Freddie Mercury x 15, Rocky 4 x 15, BBS x 15, Pickle Pointers x 15


    COT

    2020 brought a lot of challenges to everyone in different ways. It impacted my business significantly, caused issues with kids school schedules, and caused stress in general. I had a range of reactions from anger, skepticism, and placing blame. Had to continually remind myself to stop focusing on the things out of my control and focus on what is in front of me each moment of each day that I can control.

    Trust in the Lord with all your heart and lean not on your own understanding – Proverbs 3:5


    Moleskin



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      1 Year F3iversary

      QIC: Holy Kiss

      Date: 11/05/2020

      PAX: Pomade,  Pediasure, Recycle, NordicTrack, Tonka (FNG), Friday, Mr. Clean, Jenny Craig, Snow Patrol, Afterbirth, Joanna, Ashley Madison, Prosciutto, Red Raider, Pound Dog, Old School, Jorts, Lookout, Burrito, Whittler

      AO: Smackdown


      Conditions

      Cool 43 degrees in the gloom


      COP

      Warm up lap around track

      SSH X 20, Little Baby Arm Circles X 15 and reverse X 15, Seal Claps X 15, Willy Mays Hays X 10, Forward Fold x 10, Imperial Walkers X 20, SSH X 20


      The Thang

      In honor of my 1 year F3 Anniversary, this was a repeat of my first post courtesy of WazntMe


      Stairway to 7 on the bleachers

      Decline Dive Bombers – 1
      Climb stairs
      Dips – 6
      Continue until numbers are flipped

      Power Trio Dora
      Mosey to middle of the field – hey cool, some cinderblocks.
      Count off in to 4 groups
      Man 1: Run a lap around the track
      Man 2: Bear Crawl to the uprights and back
      Man 3: 20 block squats, 10 manmakers, 5 John McCains
      Rotate once Man 1 returns.

      First Intermission:
      Mosey to the gym wall
      Airchair and pass a coupon back and forth.
      2nd pax in line drops for 5 merkins while pax before him holds block straight out. Pass block down and back

      Power Trio Dora
      Man 1: Run a lap around the track
      Man 2: High Knees to the uprights and back
      Man 3: 20 goblet squats, 10 manmakers, 5 John McCains

      Circle up in the middle of the field for Mary
      Flutter Kicks X 20 IC
      LBCs X 20 IC
      Heel Touches X 20 IC
      Wild Card Ab Exercise: Burrito- Army Rope Climb

      Wild Card Ab Exercise: Recycle- Freddie Mercury

      Wild Card Ab Exercise: Lookout- High Dollies


      COT

      Discussed what F3 has meant to me. Started with me wanting to be more active and get in shape. F3 has become much more. Developed many friendships and a support group. With 2020 being such a crazy and unpredictable year, F3 has been the one thing that has remained consistent and that is in my control. No matter what is going on in the world around us in our personal lives, this group of men comes together every week and goes through the same beatdown together.

      We may have all come on different ships, but we’re in the same boat now. – Dr. Martin Luther King Jr.


      Moleskin



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        Blasted BLIMPS!

        QIC: Holy Kiss

        Date: 08/04/2020

        PAX: Pomade,  Pediasure, Gusher, Afterbirth,  Laces Out, Prosciutto, Red Raider, Pound Dog, Coypu, Old School, Natty Light

        AO: Smackdown


        Conditions

        67 degrees and pleasant.. except for the BLIMPS


        COP

        Warm up lap around track

        SSH X 20, Little Baby Arm Circles X 15 and reverse X 15, Seal Claps X 15, Overhead Claps X 15, Willy Mays Hays X 10, Forward Fold x 10, 21s + 5 penalty burpees thanks to Pomade!


        The Thang


        Stairway to 7

        Bleacher Pull Ups, Man Makers, Run around bleachers, Box Jump Bleachers to top, Squats at top, Run down bleachers and back around. Rinse and Repeat up to 7 reps. (Total 28 reps per exercise)

        BLIMPS (4 stations with jailbreak between)

        Round 1 “B” (Burpees x5 at each station)
        Jailbreak to station 2, 3, 4

        Round 2 “L” (Lunges x10 each leg each station)

        Jailbreak to station 2, 3, 4

        Round 3 “I” (Imperial Walkers x15 each leg each station)

        Jailbreak to station 2, 3, 4

        Round 4 “M” (Merkins x 20 each station)

        Jailbreak to station 2, 3, 4

        Round 5 “P” (Plank Jacks x25 each station)

        Jailbreak to station 2, 3, 4

        Round 6 “S” (Sit-Ups x30 each station)

        Jailbreak to station 2, 3, 4


        COT

        Be your brothers keeper… Accountability is a big part of F3 and why we all keep coming back for more punishment every week. I challenge the PAX to reach out in between posts to each other to try and be more of a support system and hold each other accountable above and beyond our weekly workouts.

        Iron sharpens iron, so a man sharpens the countenance of his friend– Proverbs 27:17

        A friend loves at all times, and a brother is born for adversity– Proverbs 17:17


        Moleskin



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          What goes up, must come down

          QIC: Holy Kiss

          Date: 06/30/2020

          PAX: Prosciutto, Whittler, Pomade, Burrito,  Bumble Bee, Truck Stop, Gusher, Red Raider, Recycle, Hambone, Afterbirth, Pound Dog, FNG-Old School

          AO: Smackdown


          Conditions

          Muggy 70 something with a nice cool wet field


          COP

          Warm up lap around track

          SSH X25, Little Baby Arm Circles X15 and reverse X15, Seal Claps X15, Overhead Press X15, Willy Mays Hays X10, Imperial Walkers X10, SSH X25, Third Grade Exercise X15


          The Thang


          4 Corner Escalator

          Corner 1


          5 Burpees OYO, hold plank for 6

          Corner 2:

          5 Burpees, 15 Merkins OYO, hold plank for 6

          Corner 3:

          5 Burpees, 15 Merkins OYO, 25 Squats, hold plank for 6

          Corner 4:

          5 Burpees, 15 Merkins OYO, 25 Squats, 35 block press, hold plank for 6

          Corner 4: And back down….

          5 Burpees, 15 Merkins OYO, 25 Squats, 35 block press, hold plank for 6

          Corner 3:

          5 Burpees, 15 Merkins OYO, 25 Squats, hold plank for 6

          Corner 2:

          5 Burpees, 15 Merkins OYO, hold plank for 6

          Corner 1


          5 Burpees OYO, hold plank for 6

          Stairway to Seven

          On bleachers: 1 Incline Merkin, Box Jump to top, 6 squats, Box Jump Down… 2 Incline Merkins, Box Jump to top, 5 Squats, Box Jump Down… so an and so forth until 6 incline merkins at bottom and 1 squat at top

          Slow Tempo Dips on Bleachers…I think I will officially name these STDs

          4 Count Exercise In cadence.. Down on 1 hold… up on 2 hold, down on 3 hold, up on 4.. X7

          Johnny Cash / Ring of Merkin

          PAX hold plank in circle.. 1 merkin up to 5 reps


          COT

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


          Moleskin



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            Group Punishment

            QIC: Holy Kiss

            Date: 05/19/2020

            PAX: Pomade, Burrito,  Pediasure, Bumble Bee, Gusher, Recycle, Hambone, Dundee, Afterbirth, Lady Gaga, Laces Out, Uhaul, FNG – Red Raider, FNG – NordicTrac, FNG – Booger

            AO: Smackdown


            Conditions

            It was a humid and wet 57 degrees… The perfect gloom.


            COP

            Warm up lap around track

            SSH X 20, Little Baby Arm Circles X 15 and reverse X 15, Seal Claps X 15, Overhead Claps X 15, Willy Mays Hays X 10, Imperial Walkers X 10, SSH X 15


            The Thang


            7 of Diamonds

            Round 1 (Arms)
            Station 1: Merkins X7 and Bernie Sanders to Station 2

            Station 2: Worst Merkin Ever X7 and Bernie Sanders to Station 3

            Station 3: ATM X 7 (Alternating Shoulder Taps, Tempo Merkins, Fast Merkins 4 count in cadence) and Bernie Sanders to Station 4

            Station 4: CPRs X7 (Block Curl, Block Press, Block Tricep Raise) and mosey to Station 1

            Round 2 (Legs)

            Station 1: Lunges X 14 (each leg) and mosey to Station 2

            Station 2: Box Jump Bleachers X 14 and mosey to Station 3

            Station 3: Burpees X 14 and mosey to Station 4

            Station 4: No Surrender with Coupon X 14 and Bernie Sanders to Station 1

            Round 3 (Abs)

            Station 1: LBCs X 21 (4 count in cadence) and Bernie Sanders to Station 2

            Station 2: Flutter Kicks X 21 (4 count in cadence) and Bernie Sanders to Station 3

            Station 3: V- Ups X 21 OYO and Bernie Sanders to Station 4

            Station 4: American Hammer with Coupon X 21 each side and mosey to Station 1

            Round 4 (Group Punishment)

            Station 1: Burpees X 28

            Station 2: Worst Merkin Ever- as many as possible in 90 seconds


            COT

            A word about fear. Our country and way of life seemed to be flipped upside down out of nowhere due to Covid-19. How did everything change and become so polarized so quickly. My conclusion is fear. The media uses fear to capture every second of our attention and push their message. The government is using fear as means of control and pushing through their agenda. We as individuals are fearful of the virus and the unknowns of what is to happen. Fear is the most powerful tool of control and easily overtakes our logical thought progression.

            As Christians, God created us not with a spirit of fear but of power, love, and a sound mind. – 2 Timothy 1:7


            Moleskin



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              Character Builder

              QIC: Holy Kiss

              Date: 01/23/2020

              PAX: Prosciutto, Whittler, Pomade, Burrito, The Count, Pediasure, Bumble Bee, Steam Engine, Gusher

              AO: Smackdown


              Conditions

              It was a balmy 38 degrees on our mountain retreat but we got warm pretty quickly.


              COP

              Warm up lap around track

              Little Baby Arm Circles X15 and reverse X15, Willy Mays Hays X10, Imperial Walkers X10, SSH X25, Third Grade Exercise X15


              The Thang


              7 of Diamonds

              Round 1 (Arms)
              Station 1: Merkins X7 and Bernie Sanders to Station 2

              Station 2: Worst Merkin Ever X7 and Bernie Sanders to Station 3

              Station 3: Clerkin X7 and Bernie Sanders to Station 4

              Station 4: Blockee X7 and Jail Break to Station 1

              Round 2 (Legs)

              Station 1: Lunges X 14 (each leg) and Jail Break to Station 2

              Station 2: Box Jump Bleachers X 14 and Jail Break to Station 3

              Station 3: Burpees X 14 and Jail Break to Station 4

              Station 4: No Surrender X 14 and Bernie Sanders to Station 1

              Round 3 (Abs)

              Station 1: LBCs X 21 and Bernie Sanders to Station 2

              Station 2: Flutter Kicks X 21 and Bernie Sanders to Station 3

              Station 3: V- Ups X 21 and Bernie Sanders to Station 4

              Station 4: Flutter Kicks X 10 & Dolly X 11 and Jail Break to Station 1

              Round 4 (Character Builder)

              Station 1: Partner Burpees X 28 and Jail Break to Station 2

              Station 2: Bear Crawl Length of Bleachers and Jail Break to Station 3

              Station 3: Partner Burpees X 28 and Jail Break to Station 4

              Station 4: Bear Crawl Length of Bleachers


              COT

              A man’s character is defined by the things you do and the decisions you make when no one else is watching. It is having the integrity to make the hard choices when there are no repercussions and accountability.

              To quote Honest Abe “Character is like a tree and reputation like a shadow. The shadow is what we think of it and the tree is the real thing”

              We all have different “shadows” of how we act and appear as husbands, fathers, in the workplace, and around friends. Those are a lot of “shadows” to manage. My challenge to the PAX is to just focus on strengthening your “tree” or the true character of the man and your “shadows” will fall in to place.


              Moleskin

              I wont mention names.. Ahheemm… Prosciutto, Whittler, Burrito… but there was some question about the accuracy of the exercises. Just to rest your mind at ease… straight from the F3 Exercise List… I’m not one to say “I told you so” but I told you so!

              Worst Merkin Ever: 1 Wide Arm Merkin, 1 Regular Merkin, 1 Diamond Merkin performed in succession with no break in form = 1 Worst Merkin Ever.

              Clerkin: A merkin with a clap, either OYO or with a partner.

              Blockee: Burpees with cinder blocks. With your cinder block drop down and do a Merkin on the cinder block. Return to the standing position and press the cinder block above your head to complete one rep.

              No Surrender: Begin the no-surrender in the standing position with your hands locked behind your head and elbows pointing outward.4 count: 1.Go down on left knee, then 2. down on the right knee so now you’re on both knees. 3.Then stand back up on left leg then 4. up with the right leg. After half the desired reps, switch the starting leg so that you don’t favor one side.



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