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Gettin Back At It

QIC: Sidekick

Date: 07/08/2019

PAX: Sparky, Home Alone, Early Bird, FNG-Gaylord, Focker, Mayhem, Fastlane, Rollback

AO: Beast Ridge

Conditions

74 and HUMID

COP

SSH ICX25; Forward Fold ICX12; Willie Mays Hays ICX12; SSH ICX15; Mercans ICX15; Right over Left ICX10; Left over Right ICX10; LBAC ICX10; Reverse ICX10; Morrocan Night CLub ICX10; Shoulder Press ICX10; Slow Squats ICX15; Mosey to the Soccer field

The Thang

11s on the Hill

Using the steep hill in the SE corner of the soccer field.

1 Mercan at the bottom – Bear Crawl up the hill – 10 Squat jumps at the Top – Crawl bear down

Continue this ending with 10 mercans at the bottom and 1 squat jump at the top

Mosey – karaoke right – Karaoke left – bernie – Mosey to the next corner

15 Monkey humpers

Sprint to the next corner

Wall Work

Assume a wall sit.  Series of Arm postions as we work through a 2.5 minute wall sit

Mosey to the bleachers

Bleacher Work

10 Ircans – Box Jump – 10 Ircans – Box Jump – repeat to the top.  Mosey lap around the bleachers.

10 Dercans – Box jump – 10 Dercans – Box Jump – repeat to the top.  Mosey lap around the bleachers.

Mosey to the flag.  Time

COT

Time to get back at it.  long Holiday weekend (or week for me) makes us want to be lazy.  time to dust off those F3 shoes and get back to work.

Moleskin

PAX did very well.  Workout was quite a bit harder than what I had in my head.  The guys pushed through with minimal complaining.  There were some modifications made for the betterment of their individual longevity

News

Fallen 5 convergence and ruck event on 7/13 at 7 AM – The Dame

Recent Backblasts

    Posted on

    Independence Day Hustle

    QIC: Sidekick

    Date: 07/04/2019

    PAX: Vila, Ducktales, Candu, Goose, Hasbro, Phone Book, Best in Show (respect), Blindside, Back Pew, Oiler, Sparky (Respect), Bernie, Roll Back, Chip (Willy Loman), Home Alone, JoJo (Willy Loman), Fastlane, Mayhem (Respect), Vsquared, Jazzy Jag, Skitch, Early Bird, Madoff, Money Ball, Flash, Sunburn (Respect), Bubbles (Respect), Clothespin

    AO: Beast Ridge

    Conditions

    74 and Glorious

    COP

    Mosey to the Soccer Field (too massive for the baby parking lot (said with an Eastern European accent))

    SSH ICX25; Forward fold ICX12; Willie Mays hays ICX15; SSH ICX15; LBAC ICX10, Reverse ICX10, Morrocan Night Club ICX10; Shoulder Press ICX10; Right over Left ICX8; Left over Right ICX8; Mercans ICX15; Slow Squats ICX15; SSH ICX15

    The Thang

    4 Corners with some Wrinkles (Lady Liberty is no Spring chicken you know)

    Corner 1 – 15 Monkey Humpers

    Sprint to Next corner

    Corner 2 – 15 Mercans

    Wrinkle 1 – Split into 5 waves – All hold plank at bottom of hill; Wave 1 bear crawl up the hill and hold plank; wave 2 and so on.  back down the hill

    Mosey/Bernie/Karaoke to next corner

    Corner 3 – 10 burpees

    Sprint to Next corner

    Corner 4 – 25 Squats

    Wrinkle 2 – Bleachers…. – Box jump up one step – 10 Ircans; Box Jump the next – 10 Ircans – – – To the top; Box Jump down landing in a deep squat – 10 Dercans —- all the way down.

    Mosey to the Pavilion

    Upper body Wall Sit for the win

    Split into 2 groups because of the massiveness again

    One group on the wall while the other performs 15 ircans; Switch

    Repeat with Dercans; and Dips.

    Mosey to the new luscious grass in the back.

    Football on the Futbal field, in the not so dark at 7:45 instead of 5:45

    4 Stations of Exercises that was pretty chaotic due to massiveness of attendance

    Station 1 – Most of the PAX; Alternating through various planks and Al Gore until it is their turn to relive their glory days

    Station 2 – Throw me the Damn Ball! – Run a go route and hope you get lucky with a PAX who can moderately imitate Tom Brady and throw a football more than 5 yards.  Catch said pass.  Drop it? 5 burpees for you and the QB.  Rotate to station 3.

    Station 3 – 4 PAX – In order from your arrival – 10 SSH – 10 lunges- 10 squats – 10 squats with 40 lbs of Corn on your back.  Rotate to Station 4

    Station 4 – 3 PAX – In order from your arrival – 10 Shoulder Press – 10 Morrocan Night Club – 10 LBAC – Throw your Bomb!.  5 Burpees for an incomplete  pass.

    back to Flag for Mary

    10 Dying Cockroach IC; 10 Rosalita IC; Time

    COT

    Remember and appreciate your freedom.  Not every country in the world gets to choose their leaders, their profession, their spouse, the number of kids they have.  Don’t take it for granted.  Show some appreciation for your service members, past and present.  be safe on your holiday.

    Moleskin

    There was a Merlot Splash.  All i’m saying on that.  had some great chatter today, people love tossing the ole pigskin.  had some visitors form Birmingham.  Welcome

    News

    Fallen 5 Ruck event 7/13 at 7:00, at the Dame

    Recent Backblasts

      Posted on

      Game Day – Wiffle Fut

      QIC: Sidekick

      Date: 06/29/2019

      PAX: Milkman, Uncle Fester, Back Pew, Cow Bell, Threeskin, Venus, Sunburn, Loco, Candu, Peanuts

      AO: landfill

      Conditions

      72 and humid.  Shocker

      COP

      SSH ICX20; Forward Fold ICX10; SSH ICX15; Slow Squats ICX12; Left over Right ICX10; Right over Left ICX10; Mercans ICX15; Willie Mays Hays ICX12

      The Thang

      Wiffle ball

      Wiffle ball was fun.  Split into 3 teams with two teams in the field while the other hit.  3 Burpee penalty for any strike out for batters; 3 burpee penalty for each run given up for the fielders.

      Captains were Threeskin, Peanuts and Sunburn.  Threeskin had the first pick followed by Sunburn then peanuts.  

      Peanuts took the first bat and the team plated a single run.  Sunburn was next and took a goose egg.  Team threeskin scored a pair and took the lead after inning 1.  Peanuts plated another solo tally in the second and final inning to tie it up.  Team Sunburn also plated a run but it was too little too late.  Team Threeskin walked it off in fashion on a missile off the bat of Sidekick for a 4-2-1 victory.  Oh the DRAMA!

      The game was not without incident.  Peanuts tried to stretch a single into a homer and was pegged out at home.  He was unaware of the pegging rule which he later googled and found to be accurate.  As with all of our games with bases there were multiple wipe-outs and potential injuries.

      Futbol

      we then transitioned to Futbol.  Slightly modified to no goalies which again caused some controversy.  It was Peanuts again who decided to use his God given homosapien advantage (aka hands) to stop shots on two different occasions.

      The game was tight with Team Milkman using a more technical approach while Team Loco was driven by the magical wizadry of Loco’s feet.  

      There was a shot from midfield that arced and curved into the net and an actual cross that found its mark to be deflected into the net.  So, it did appear like a real sport at times.

      The game ended in a 5-5 tie.  There were no legitimate injuries, only the normal futbol flops

      COT

      Be safe and remember what the Holiday is for.  Have a good weekend

      Moleskin

      Covered most of this in the beat report above

      News

      7/4 Convergence at the beast.  7 AM

      Fallen 5 Ruck a thon on 7/13 at the Dame.  7AM

      Recent Backblasts

        Posted on

        Dora’s Niece Sacajawea

        QIC: Sidekick

        Date: 06/26/2019

        PAX: Prosciutto, Angus, Mr. Clean, Ducktales, Fissure, Red Tees, The Count, Ohms, Sunburn, She Shed, Chaney, Loan Shark, Milk man

        AO: Lions Den

        Conditions

        69 and humid.

        COP

        SSH IC X25; Forward Fold IC X12; Right over left IC X8; Left over Right IC X8; 3rd Grade Exercises IC X12; SSH IC X15; Willie Mays Hays ICX 12; Mercans ICX15; LBAC ICX12; Reverse ICX12; Morrocan Night Clubs IC X12; Shoulder Press IC X15

        The Thang

        Most don’t know it but Dora has a long lost Neice named Sacajawea.  She is all about the running so she worked us pretty good.

        Mosey outside lane a full lap around the track.

        Dora Round 1

        1 PAX does 25 squats to set the pace while Partner PAX knocks out as many block curls as possible.  Switch it up.  Repeat until total count of 200.

        Indian run in outside lane a full lap around the track.

        Dora Round 2

        1 PAX does 25 squats to set the pace while Partner PAX knocks out as many block presses as possible.  Switch it up.  Repeat until total count of 150.

        Indian run in outside lane a full lap around the track.

        Dora Round 3

        1 PAX does 25 squats to set the pace while Partner PAX knocks out as many block kettle bell swings as possible.  Switch it up.  Repeat until total count of 100.

        Indian run in outside lane a full lap around the track.

        10 Burpees OYO

        Mary – Pretzel Crunch ICX 8 per leg, LBC ICX15

        Time

        COT

        Appreciate F3 because you could be like our Pal Angus and work out alone

        Moleskin

        Lots of good stuff today.  Lots of sweat to ring out of shirts.  Lots of gastro issues today too.  Fissure almost splashed off what was in the wind. 

        News

        July 4 Convergence at Beast Ridge

        Fallen 5 Ruck event at the Dame 7/13 @ 7 AM

        Recent Backblasts

          Posted on

          Scenic City Stampede

          QIC: Sidekick

          Date: 06/20/2019

          PAX: Skitch, Blindside, Prosciutto, Ringwald, Money Ball, FNG-Flash (2.0), Hamburgular, Vsquared, Sunshine, Candu

          AO: Hill City

          Conditions

          76 Degrees and Humid, heat Lightning, then real lightning and rain

          COP

          SSH ICX25; Forward fold ICX10; SSH ICX15; 3rd Grade Exercises ICX12; Willie Mays Hays ICX12; Mercans ICX15; Right over left ICX10; Left Over Right ICX10; SSH ICX15; Arm Circles Forward – Reverse – Shoulder Press – Morroccan Night Club – all ICX12

          The Thang

          Start our journey by Mosey to the bridge. 

          Stop and do 21.  Successful due to good leadership.  No Burpee Penalty. 

          Mosey again. 

          Stop on the center section for some slow squats and some one legged Bulgarian squats assisted by the benches (no wenches of Bulgarian descent around to assist). 

          Mosey some more. 

          Stop at the steep hill going down to the aquarium.  We reverse lunged down this hill.  Fun times.

          Mosey down the big concrete steps by the river behind the aquarium

          Had to alter course due to multiple people establishing residence on the steps.

          NO MAN LEFT BEHIND

          Partner up.

          PAX 1 Box Jump up 2 steps.  PAX 2 performs 10 Ircans and then Box jumps 4 steps (2 past his partner). Keep this going.

          Continue this all the way up to the tippy top

          On way down…..

          PAX 1 Box jump down 2 steps with each landing resulting in a deep squat.  PAX 2 performs 10 Dercans and then Box Jumps 4 steps (2 past his partner).  Keep this going

          Continue this all the way to the bippy bottom

          Set of Dips ICX15 on bottom step.  Mosey back up the stairs through the aquarium to the road.  Cross the road within all traffic laws.

          Sprint up the steep hill.  Stop and wait for the 6 and for me to catch my breath.

          Mosey back to the bridge.  

          Set of 21s executed perfectly again, due to good leadership of course.

          Mosey across the bridge with a stop for some slow squats and one legged Bulgarian squats (again no wenches around)

          Mosey to the other end of the bridge for some Reach Arounds (not a partner exercise)

          Mosey back to the flag

          COT

          No man left behind, especially your FNGs.  Get these guys back out here.  They need us and we need them

          Moleskin

          Did you know that Bulgaria is tied for the fewest Grizzly bears of any country in the world?  the PAX certainly did not know that.  Thank you Candu for that gem.  Someone then asked about wolves, no response on that animal.  Money ball brought his 2.0, Flash hence forth known as, the kid do great

          News

          Convergence on 7/4 at Beast Ridge at 7 AM.  last for an hour.  If in town, come out

          Fallen 5 ruck on 7/13 at the Dame.  Hour Beatdown followed by a Ruck.  Candu will sponsor you if you want to ruck.

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            Posted on

            4 CORNERS WORK OUT WITH SMURF AND MONKEY

            QIC: Fast Lane

            Date: 06/08/2019

            PAX:  Rug doctor( Respect), transplant(Respect), WuzntMe, Sidewinder(Respect), Mrs Baker(Respect), Bubbles(Respect), Clothespin, Blowout, Mustang, Sidekick

            AO: The Battery 

            Conditions

            71 Raining and Humid

            COP

            SSH IC X 20; Imperial Walker IC X 20; 3RD Grade Exercises IC X 20; Slow Squats IC X 20; Little Baby Circle IC X20; Reverse IC X 20; Windmills IC X 20; Millerty Press IC X 20; Cherry Pickers IC X 20 and Williemase Haynes IC X 20.

            The Thang

            Mosey to the play ground

            10 Pull Ups OYO X 2

            20 Squats OYO X 2

            20 Dips OYO X 25

            20 Decline Merkins OYO X 25

            20 Dips OYO X 20

            20 Decline Merkins OYO X 20

            Mosey to the Hill

            25 LBS Disks pass then Indians Run to the back of the line X 2.

            Mosey Up to the top of the hill

            Break out into 4 corners

            corner 1

            Monkey Humpers IC X25 X 2

            Smurf Jack OYO X 25 X 2

            Windmills OYO X 25 X 2

            Mosey over to  Corner 2

            Corner 2

            Over Head Press with 25 lbs weight OYO X 25 X 2

            Curls with 15 lbs dumbells OYO x 25 X 2

            Squats OYO X25 X 2

            Mosey over to Corner 3

            Corner 3

            Merkins OYO X 25 X 2

            Lunges OYO X25 each legs X 2

            SSH IC X 25 X 2

            Mosey over to Corner 4

            Coner 4

            Burpees OYO X 10 X 2

            Plank Jack OYO X 25 X 2

            Imperial Walker IC X 25 X 2

            Mosey over to Corner 1

            Mosey back down the hill to the Flags.

            Recent Backblasts

              Posted on

              Bout as Dumb as Football in the Dark

              QIC: Sidekick

              Date: 06/10/2019

              PAX: Early Bird, Peanuts, Mayhem, Threeskin, Fast Lane, Sparky, Oiler

              AO: Beast Ridge

              Conditions

              72 and Humid, but no rain

              COP

              3rd Grade Exercises ICX15; SSH ICX20; Willie Mays Hays ICX12; Forward Fold ICX12; SSH ICX20; Right over Left ICX8; Left Over Right ICX8; Slow Squats ICX12; Cherry Pickers ICX12; Moroccan Night Club ICX12; Chinook ICX12; Shoulder Press ICX12

              The Thang

              Mosey to the First Pavilion

              Super Dips ICX20; Dercans ICX10; Ircans ICX10

              Mosey to the light Pole

              Lunge to the Curb and back; Broad Jump to the Curb and back; Slow Squats ICX15

              Mosey to the new Futbal field

              Someone? left a bag of corn.  Yessssss.  and a football.

              3 Burpees on your own to test the new grass.  Luscious.  

              Break out into 3 corners. 

              Corner one holds plank while the first PAX runs a GO route.  4 PAX at this corner.

              Corner 2 is where the Football should be caught.  Not frequently.

              Corner 3 is where you do 5 squats and then 5 more squats with the corn.  2 PAX at this corner.

              Corner 4 is for the QB.  One PAX performs Moroccan Night Club other PAX launches the pigskin.

              Rotation happens after each throw.  A completed pass results in no penalty.  An incomplete pass results in 3 burpees for the QB and Receiver

              We rotated through this quite a few times, mostly unsuccessfully.

              COT

              We all make mistakes.  Some we look back on as being bout as dumb as football in the dark.  But, they are memories none the less.  Growth can’t happen without assuming some level of risk.  Put yourself out there, take some risk.  Can’t grow as a person, professionally, emotionally, culturally or spiritually without it.

              Moleskin

              Mayhem and Peanuts are like Tom Brady and Wes Welker.  Threeskin can throw underhanded and over handed.  My hands failed me today.  I love the new field, going to be home base for me at Beast Ridge from now on.

              News

              Fallen Five Ruck on 7/13 after convergence at the Dame.

              July 4th Convergence at beast Ridge???

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                Posted on

                The Infamous 5 Corner Road Show

                QIC: Sidekick

                Date: 05/31/2019

                PAX: Mayhem, Mrs. Baker, Fastlane, John Doe, Madoff

                AO: Hacksaw

                Conditions

                70 Degrees and Humid

                COP

                SSH ICX10; Forward Fold ICX10; SSH ICX10; Willie Mays Hays ICX12; SSH ICX10; Right over Left ICX8; Left Over Right ICX8; Mercans ICX10; SSH ICX10

                The Thang

                4 Corners, Modify to 5 Corners

                All traveling was done by means of a “High Velocity Mosey” which is one step down from a jail break.

                Lap 1

                Corner 1 – Slow Squats ICX15

                Corner 2 – 8 Burpees  OYO

                Corner 3 – Pretzel Crunch ICX10 each side

                Corner 4  – Reach Around ICX10

                Lap 2 – Added extra corners out by the road

                Corner 1 – Slow Squats ICX15

                Corner 2 – 10 Burpees  OYO

                Corner 3 – Monkey Humpers ICX10 (out by road for visibility)

                Corner 4 – Pickle Pounders ICX10 (out by road for visibility)

                Corner 5 – Man Makers – Cycle through one arm planks with 15 mercans mixed in

                Lap 3 

                Corner 1 – Slow Squats ICX15

                Corner 2 – 8 Burpees  OYO

                Corner 3 – Monkey Humpers ICX10 (out by road for visibility)

                Corner 4 – Large Pickle Pounders ICX10 (out by road for visibility)

                Corner 5  – Reach Around ICX10

                Mary

                7 Big Boy Situps; Hello Dolly ICX12; LBC ICX12; Dying Cockroach ICX12; Pretzel Crunch ICX10 each side; Pickle Pointers ICX12

                Time

                COT

                Talked about the growth of Hacksaw and bringing in new guys.  Discussed expansion of days.  Emphasized who owns the Hacksaw and how they can grow it together

                Moleskin

                John Doe almost left when I called for the reach Around.  Thought it was  a partner exercise.  This lead to further discussion about proper cadence in a reach around.  John Doe was also perplexed by the Large Pickle Pounder as he said he did not have any experience with this.  He was told to bask in the ambiance.

                News

                Official Launch next week.  Going to have a crowd!!

                Recent Backblasts

                  Posted on

                  Last Practice before the Murph

                  QIC: Fastlane

                  Date: 05/20/2019

                  PAX: Sunburn, Sidekick, Threeskin, Wuzntme, FNG-Yodeler

                  AO: Beast Ridge

                  Conditions

                  58 Degrees Warm & Muggy

                  COP

                  25x IC SSH’s
                  25x IC Imperial Walkers
                  25x IC 3rd Grade Exercise
                  25x IC Wind Mill
                  10x IC LBACs
                  10x IC Reverse LBACs
                  25x IC Moroccan Night Clubs
                  25x IC Shoulder Press
                  25x IC Slow Squats

                  The Thang

                  Mosey on over to the Soccer Field.
                  OYO 10X Step Up on each Legs and then box jump to the next steps X5
                  Mosey on over to the play ground.
                  10 Pull UP OYO X 2
                  25 Incline push ups OYO X 2
                  30 Squats OYO X 2
                  Mosey on over to the pavilion.
                  25 Incline Push Ups OYO X 2
                  30 Squats OYO X 2
                  Mosey on over to Fastlane love shake.
                  25 Decline Push Ups OYO X 2
                  30 Squats OYO X 2
                  Mosey back to the pavilion.
                  25 Incline Push Ups OYO X 2
                  30 Squats OYO X 2
                  Mosey back to the parking lots
                  15X IC Heel Touches

                  COT

                  Prepare Yourself.

                  Moleskin

                  Good times had by all.  Welcome Yoedeler!

                  News

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                    Relay For Strife

                    QIC: Sidekick

                    Date: 05/13/2019

                    PAX: Threeskin, Whittler, Prosciutto, Sparky, Fast Lane, Early bird

                    AO: Beast Ridge

                    Conditions

                    57 With a bit of a Nip in the air

                    COP

                    SSH ICX30; Willie Mays Hays ICX15; Slow Squats ICX15; Forward Fold ICX15; Mercans ICX12; Left over Right ICX10; Right Over left ICX10; Seal Claps ICX15; Alabama Ass Kickers (Auburn Variety) ICX15; Shoulder Press ICX15

                    Grab the Corn and Mosey to Soccer Field

                    The Thang

                    Relay for Strife

                    Broke up into two groups.

                    Round 1

                    Pax 1 – Run a lap of defined distance and route

                    Pax 2 – Ircans

                    Pax 3 – Box Jumps with Corn on your back (Step ups to modify)

                    Pax 4 (where applicable) – Hold Al Gore

                    When runner gets back, rotate forward in the PAX count.  Repeat until all Pax have completed each leg

                    Round 2

                    Pax 1 – Run a lap of defined distance and route

                    Pax 2 – Dips

                    Pax 3 – Squats with Corn on your back (Step ups to modify)

                    Pax 4 (where applicable) – Hold Al Gore

                    Round 3

                    Pax 1 – Run a lap of defined distance and route

                    Pax 2 – Dercans

                    Pax 3 – Lunges with Corn on your back (Step ups to modify)

                    Pax 4 (where applicable) – Hold Al Gore

                    AmeriCORN Challenge

                    Each Pax takes a turn of Mercans to failure with corn on your back

                    Mosey to flag to drop the corn

                    Mosey to Pavilion for modified Mary

                    Super Dips ICX20; Box cutters ICX15; Super Dips ICX15; Rosalita ICX15

                    Mosey to Flag

                    Time

                    COT

                    F3 Chatt is growing! Don’t get complacent.  Keep the momentum moving forward.  Visit other AOs.  I went to 5 AOs last week and did not even get to Hill City.  lots of good workouts to share both internally and externally to F3.  None of which are too far to drive to.

                    Moleskin

                    I didn’t catch most of the MC this morning.  so not real sure what was said.  PAX seemed to have a good time though and it was nice to have some salty meat and a German dictator with us this morning. 

                    News

                    Murph at the Dame! 5/27!

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