Posted on

Hixson High School Prom 1994

QIC:  Recycle

Date: 08/24/2020

PAX: Milkman, Hambone (RESPECT), Burrito, Magnum, Geek Squad, Postman, Hasbro, U Turn, Big Al, Mr Met, my boy Blue

AO: Shot House

Conditions

72 degrees with 96 percent humidity. The air was thick and moist.

Apparently they leave the lights off after a weekend event at the stadium so we got to workout in the dark.

COP

SSH x15 IC
FF x15 IC
WMH x15 IC
TGE x15 IC
SM x15 IC
LBAC x15 IC
Rev x15 IC
SSH x15 IC

The Thang

Mosey from the parking lot to the home side stands

Bleacher BLIMPS

PAX count off into 2 groups. Group 1 starts at the bottom of the stands, group 2 at the top.

PAX complete 1 set of reps and then go up or down the stands depending on where they started. 4 sets per exercise and then hold plank until the six is in.

Burpees x5
Lunges x10 (two legs is one)
Imperial Walkers x15 (two legs is one)
Merkins x20
Plank Jacks x25
Squats x30

Mosey back to the parking lot.

20 Big Bois OYO

TIME

COT

Don’t neglect your mental health! There ain’t no shame in the mental health game and as men we tend to want to tough it out or neglect it and hope any problem goes away.

This was my first post in ten days after a little coronavirus scare and the anxiety I experienced waiting on the test results combined with not being able to post with my F3 dudes was really hard on me mentally. It was AWESOME to be back out there this morning!

Moleskin

DJ Geek Squad on the ones and twos spun some hella fly tunes and took us back to prom 1994:

Bone Thugs-N-Harmony
Digital Underground
Montell Jordan
Kriss Kross
Ice Cube
Will Smith
Warren G
Survivor

Can’t lie, I didn’t hate it.

Speaking of Geek Squad…have you ever tried to give a nice COT while he is wringing out his shirt? No human has ever sweat that much I am sure.


News

IronPax week 1 next week. Shot House will be a Wednesday IronPax post for the month of September.

Labor Day convergence to launch #detention on 9/7. Check Slack for all the info.

Recent Backblasts

    Posted on

    Station to Station at #Smackdown

    QIC:  Recycle

    Date: 08/06/2020

    PAX: Burrito, Pediasure, Hambone (RESPECT), Prosciutto,  Snow Patrol, Afterbirth, FNG-Jenner, Holy Kiss, Red Raider, Gusher, Laces Out (RESPECT), Pound Dog, Jenny Craig, Natty Light, Pomade, Ashley Madison, Old School (RESPECT)

    AO: Smackdown

    Conditions

    68 degrees, 96% humidity, Afterbirth noticed that the grass was unusually dry

    COP

    PAX circle up around the flag

    SSH x15 IC
    FF x15 IC
    WMH x10 IC
    TGE x10 IC
    LBAC x10 IC
    Rev x10 IC
    SSH x15 IC

    The Thang


    Station to Station

    PAX count off into 2 groups.

    Station 1 on home side of the field, Station 2 on visitor side.

    Both stations have 4 sets. PAX complete 1 set and as group mosey through the curve on the track and Bernie straightaway to reach next station. Complete set 4, restart with set 1. Repeato until time.

    Station 1

    Set 1
    Curls for the girls x25
    American Hammer x30 (count right side)
    Curls for the girls x25

    Set 2
    Front Shoulder Raise x20
    Squats x30
    Front Shoulder Raise x20

    Set 3
    Tricep Extension x30
    Big Boi Situp x30
    Tricep Extension x30

    Set 4
    Overhead Shoulder Press x25
    Lunges x30 (count each leg)
    Overhead Shoulder Press x25

    Station 2

    Set 1
    Burpees x10
    LBCs x30
    Burpees x10

    Set 2
    Carolina Dry Docks x20
    Monkey Humpers x30
    Carolina Dry Docks x20

    Set 3
    Mountain Climbers x30 (count right leg)
    Flutter Kicks x30 (count right leg)
    Mountain Climbers x30 (count right leg)

    Set 4
    8 Count Bodybuilders x20




    COT

    Guillermo Perez
    Bryan Baltierra
    Marco Barranco
    Evan Bath
    Christopher Gnem
    Jack Ryan Ostrovsky
    Wesley Rodd
    Chase Sweetwood
    Cesar Villanueva

    These are the names of the 8 Marines and 1 Navy Corpsman that were killed in the AAV that sunk off the coast of San Clemente, CA one week ago today. The oldest of these men was 23.

    Lost in all the arguing about masks and social justice and politics is that our military is still training to fight, and that training is inherently dangerous. I believe that our society has become disillusioned with the fact that we have been at war for 20 years now and we have young men and women who are volunteering to put themselves in harms way on a daily basis who were not even alive on 9/11/01.

    Please keep the families of these young men in your thoughts and prayers as they have to bury their sons, brothers, fiances, and husbands way too soon.

    Please also remember the survivors of the accident; fellow Marines and sailors that have to live with the loss and guilt that they will feel in the aftermath.

    I am thankful that we have men like these. And I am thankful that they chose to represent our Corps.

    Moleskin

    Playlist: The Black Crowes, Ice Cube, Stone Temple Pilots, Tantric, Jane’s Addiction, Green Day, Pearl Jam

    Not much mumble chatter this morning once we got started. Probably because of the sweet playlist!

    News

    Hambone on Q at #Reformation this Saturday

    Pound Dog VQ in one week! 8/13 at #Smackdown.

    Recent Backblasts

      Posted on

      #1000Reps at #Reformation

      QIC:  Recycle

      Date: 7/25/2020

      PAX: Hambone (RESPECT), Pound Dog, Dundee, NordicTrack, White Lightning

      AO: Reformation

      Conditions

      A nice 69 degrees and 98% humidity

      COP

      SSH x15 IC
      FF x10 IC
      TGE x10 IC
      WMH x10 IC
      TS x10 IC
      LBAC x10 IC
      Rev x10 IC
      SSH x15 IC

      The Thang


      1,000 Reps

      10 sets of:

      Curls for the girls x20
      Monkey humpers x20
      Overhead press x20
      Big boi situps x20
      Tricep extensions x20
      Mosey around the parking lot

      11s

      Start with 10 merkins —> 1 toe merkin

      Finish with 1 merkin —> 10 toe merkins

      3MOM

      Flutter kicks x20 IC
      Pickle pointers x20 IC
      LBCs x20 IC
      Hello dollys x20 IC

      TIME

      COT

      We are approaching the beginning of school (in some capacity) and that is sure to add additional stress on our families along with everything else going on around the country. The QIC reminded the PAX to take advantage of our healthy outlets of stress relief so we can continue to be great husbands, fathers, friends, mentors and leaders.

      Moleskin

      Playlist: Pearl Jam, Outkast, Bush, Modest Mouse, Nirvana, Tantric, Jane’s Addiction, Silverchair, The Black Crowes

      News

      Recent Backblasts

        Posted on

        Tortoises and Hares in the #Lions-Den

        QIC:  Recycle

        Date: 7/17/2020

        PAX: Hambone, Burrito, Hasbro, Xena, Backfire, U-Turn, Dundee, NordicTrack, Blue, White Lightning, Blindside, Resume, FNG-Pork Chop

        AO: Lions Den

        Conditions

        Warm (75 degrees) Humid (92%)

        COP

        FF x10 IC
        WMH x10 IC
        TGE x10 IC
        LOR x10 IC
        ROL x10 IC
        LBAC x10 IC
        Rev x10 IC
        SSH x20 IC

        The Thang


        Tortoise and Hare BOMBS

        Burpees 50
        Overhead Press w/coupon 100
        Merkins 150
        Big Boy Situps 200
        Squats 250

        PAX pair up. PAX1 does 10% of total reps and partner starts walking with coupon. After reps completed, PAX1 moseys with coupon to catch up to PAX2. PAX1 then starts walking as PAX2 completes reps. Begin next exercise once total reps are completed.

        The Burrito Partner Switch

        When partners complete lap around school and reach the start line, PAX will pair up with a new partner for the next lap. PAX should never make two laps in a row with the same partner. PAX AMRAP curls with coupon if waiting on a new partner.

        Curls for the girls x10 OYO
        Tricep extensions x10 OYO
        Curls for the girls x10 OYO
        Tricep extensions x10 OYO

        TIME

        COT

        “Greater love hath no man than this, that a man lay down his life for his friends.” – John 15:13

        Yesterday was the 5th anniversary of the terrorist attack on Chattanooga that claimed the lives of 1 Navy sailor and 4 Marines of mine and Nordictrack’s old unit: Mike Battery. There were many memories and tributes yesterday but what I choose to remember about that horrible day is that all five of those men died either shielding others (including civilians in the park) from the terrorist or actively engaging the terrorist with a large firepower disadvantage. All five gave their lives for other Marines and sailors, for other community members, for other humans.

        The ultimate sacrifice made by those five men showed true courage and selflessness. Ultimate examples of what it means to Live Third.

        Blindside closed us out by leading us in prayer.

        Moleskin

        No playlist today as we were doing laps around the school.

        FNG-Pork Chop is Hambone’s 2.0. We had him questioning our sanity by 0545.

        Burrito. That’s it. That’s the comment.

        Backfire’s work van has a backup beeper that I bet you could have heard from #Parliament. It’s hilariously loud.

        We actually got NordicTrack to go to Hardee’s for coffeeteria! It was a Festivus Miracle!

        News

        Daddurday/2.0 Day at #The-Battery canceled–there will be a normal workout there on 7/25 instead.

        2.0 Day at #Landfill still on for 7/25

        Recent Backblasts

          Posted on

          The 2,000 Yard Burpee Abpocalypse

          QIC:  Recycle

          Date: 7/2/2020

          PAX: Hambone, Afterbirth, Prosciutto, Burrito, Jenny Craig, Pound Dog, Holy Kiss, Whittler, Red Raider, Blindside, The Count (RESPECT RESPECT), Mr Met, Blue, Dundee, NordicTrack, Pomade, Sidekick, Old School (RESPECT), Gusher, Truck Stop

          AO: Smackdown

          Conditions

          Beautiful morning, high 60s, grass was freshly shorn and moist

          COP

          SSHx15 IC
          FFx10 IC
          WMHx10 IC
          Slow Merkinx10 IC
          TGEx10 IC
          Mr Clean Shoulder Blaster Lite:
          LBACx10 IC KEEP EM UP
          Reversex10 IC KEEP EM UP
          OCx10 IC KEEP EM UP
          MNCx10 IC KEEP EM UP
          OPx10 IC KEEP EM UP
          SCx10 IC RECOVER
          SSHx20 IC

          The Thang


          The 2,000 Yard Burpee Abpocalypse

          PAX pair up in groups of three into two groups

          Group 1 goes to East goal line, group 2 to West

          PAX begin with 10 burpees on the 10 yard line and go down 1 every 10 yards going back to the goal line after each set of burpees. Finish with 1 burpee on opposite goal line.

          After burpees completed, PAX begin on 10 yard line with 10 American Hammers, going back to the goal line after each set and increasing reps by 2 every 10 yards. Finish with 28 American Hammers on opposite goal line.

          Duck Duck Mary

          PAX circle up around shovel flag and get on their six. Two PAX on opposite sides of the circle get up and run around the circle while other PAX AMRAP exercises called out by the QIC. When PAX return to their starting position, next PAX get up and run.

          Flutter Kicks
          LBCs
          Heel Touches
          Hello Dollys
          Pickle Pointers

          Pickle Poundersx10 IC
          BBSx25 OYO

          TIME

          COT

          It will come as a shock to no man who has posted with F3 that we borrow a lot of what we do from the military. From exercises to lexicon to counting cadence to completing after action reports (backblasts), it’s obvious that there are military fingerprints all over our organization. It’s also evident in the way we teach leadership and train Effective and Virtuous leaders.

          The penultimate event of Marine Corps Recruit Training is called the Crucible. During the Crucible, recruits participate in different obstacles and challenges that require teamwork and leaders to emerge and help foster esprit de corps. During this time of very little sleep and even less food, drill instructors will have periods of instruction with the recruits in which they will read Medal of Honor citations. Medal of Honor recipients invariably demonstrate character traits that can be found in every Effective and Virtuous leader: courage, integrity, commitment and selflessness. True examples of men who Live Third.

          The QIC read the PAX the Medal of Honor citation for Army Technical Sergeant Charles Coolidge. Signal Mountain resident Sgt Coolidge is one of only two living Medal of Honor recipients from World War II. Sgt. Coolidge’s actions during late October 1944 demonstrated those leadership traits that we hope to develop in ourselves.

          Moleskin

          Playlist: Arrested Development, The Black Crowes, Pearl Jam, Staind, Eve 6, Stone Temple Pilots

          “Somebody tell Red Raider he is supposed to go back to the goal line after each set of burpees.”
          “He is going back. And he is still 3 sets ahead of us.”

          Burrito thought it would be funny to trip Blindside as he was running around the circle. It was funny, but not nearly as funny as the perfect form tackle Blindside performed when he caught up to Burrito.

          News

          Independence Day Convergence at Gilbert Stephenson Park in Fort O this Saturday.
          0700
          Check Slack for more info!

          Recent Backblasts

            Posted on

            #Smackdown AMRAP’n

            QIC:  Recycle

            Date: 06/09/2020

            PAX: Prosciutto, Hambone, Afterbirth, Bumblebee, Pomade, Laces Out (RESPECT), The Count (RESPECT RESPECT), Holy Kiss, Red Raider, Truck Stop, Pediasure, Pound Dog

            AO: Smackdown

            Conditions

            72 degrees, little foggy, light drizzle but not enough to keep Pomade at home

            COP

            1 Lap Mosey
            SSH x15 IC
            FF x10 IC
            WMH x10 IC
            TGE x10 IC
            LBAC x10 IC
            Rev x10 IC
            OC x10 IC
            SSH x15 IC

            The Thang

            PAX count off into three groups

            Three stations: East goalpost, moseyers (those who mosey? those doing the moseying?), and West goalpost

            PAX AMRAP three rounds of CPRs at East goalpost and three rounds of manmaker merkins at West goalpost with a nice 120 yard coupon mosey in between. Flapjack when moseyers reach your station.

            Next three rounds, PAX AMRAP 8 count bodybuilders at East goalpost and Lion Kings at West goalpost. Flapjacking again with those doing the moseying.

            Mary:
            Hello Dollys x10 IC
            Flutter kicks x10 IC
            Rocky IVs x10 IC
            Sweat Angels x10 IC
            Freddie Mercurys x10 IC
            LBCs x15 OYO

            TIME

            COT

            QIC shared F3 Nation’s “statement” that was released this past weekend.

            Highlights: F3 has 5 core principles; the 2nd is F3 workouts are open to ALL men. We are not virtue signalers, we are DOERS. HIMs have a great opportunity in our society’s current leadership famine to step up by showing grace, mercy and love to others regardless if they share your same beliefs or not.

            Be a uniter!

            Moleskin

            Playlist: Stone Temple Pilots, Stereo MCs, Warren G, Alice In Chains, Eve 6, Black Crowes (just like 1994)

            The mumble chatter started strong even with Burrito absent, but died out about halfway through The Thang. It was replaced with grunts and plenty of pain noises.

            Red Raider looks majestic sprinting with a coupon!

            News

            TWO #smackdown VQs next week! Hambone on Tuesday 6/16 and Pediasure on Thursday 6/18. Get those HCs in now!

            July 4th Convergence at the #battlefield AO. 0700.

            Recent Backblasts

              Posted on

              B.O.S. – Bombs Over Smackdown

              QIC:  Recycle

              Date: 05/21/2020

              PAX: Burrito, Prosciutto, Oil Can, Lady Gaga, Pediasure, Money Ball, Blindside, Gusher, Hambone, Afterbirth, Booger, Red Raider, John Doe, Dundee, Nordictrack, Gusher, Laces Out (RESPECT), Pomade, Ashley Madison, FNG-Pound Dog

              AO: Smackdown

              Conditions

              54 degrees, cloudy, grass still wet from previous day’s rain

              COP

              1 lap mosey
              SSHx15
              FFx10
              WMHx10
              TGEx15
              LBACx10
              Reverse x10
              OSPx10
              SSHx15(?)

              The Thang

              Bombs Over Smackdown

              PAX partner up in pairs (no touching!)

              B – Burpees x 100
              O – Overhead Claps x 150
              M – Merkins x 200
              B – Big Boy Situps x 250
              S – Squats x 300

              All PAX start on home sideline. 1 PAX does reps, 1 PAX moseys to visitor sideline and back, flapjack, continue until total is reached. If PAX finish before others, jump in with a different group so all PAX finish together.

              Cool down:

              Thunderstruck

              All PAX hold high plank while listening to AC/DC’s Thunderstruck. Every time PAX hear the word thunder, do a merkin.

              COT

              I started posting with F3 to help me manage my post traumatic stress and I have been blessed with the support I have received over the last two and a half months. It has been a godsend for my mental health as well as my physical well being. I did not realize how much I missed suffering together with men since I left the Marine Corps!

              This Memorial Day I will be remembering Willie Furmon. Willie lost his battle with his demons 93 days ago and it was the loss of him that really pushed me to take the plunge and start posting with F3. Willie was a near perfect model Marine who was loved and respected by everyone who served with him. I was privileged to lead him as a section chief and platoon sergeant and I loved him like a little brother.

              Moleskin

              Take a guess at how many side straddle hops we ended our warmup with. Burrito lost count but continued counting….loudly! 15? 18? 26? I have no idea, but neither does Burrito!

              Playlist: Outkast, Pearl Jam, Stone Temple Pilots, Alice In Chains

              Laces Out’s daughter is getting married this weekend! She is marrying an Army soldier, but we won’t hold that against her. Congratulations Laces Out and family!

              Recent Backblasts