She Shed’s Pain Train

QIC: She Shed

Date: 08/15/2019

PAX: Duck Tales, Radio Head, Uturn, Geek Squad, Couch Potato, Skid, Hasbro

AO: Huey


Conditions

Perfect


COP

side straddle hop 20
LBC 20
Forward fold 15 
Mercans 20
Partner chest stretch 10 each side
Side straddle hop 20
High knees 20
3 position squats

The Thang

Mozie around track to bleachers
Box jump to the top of the bleachers
20 dips
Box jump down bleachers
20 leg raises
 
Wash, rinse, repeat 4x
 
Mozie to blocks in parking lot
Pax partner up back to back with a heavy block
10 twist and pass then 5 burpees
10 over head and between legs, 5 burpees
10 sit up and passes, 5 burpees
 
Mozie to love shack
Dora
100 incline mercans, partner bear crawls to end and mozies back
200 squats, partner lunges to end and mozies back
300 LBCs
 

COT

“Our lives begin to end the day we become silent about things that matter.” MLK Jr


Moleskin

She Shed almost got shot, some PAX are still learning what coupons are, etc.


News

The Huey is picking up steam and may start a Friday beat down…?


Recent Backblasts

    LD – Ruck Dora

    QIC: Vila

    Date: 08/14/2019

    PAX: MoneyBall, She Shed, The Count, Doubtfire, Blind Side

    AO: Lions Den


    Warm up:
    1. SSH IC x15
    2. Imperial Walkers IC x15
    3. Forward Fold x15
    4. Plank IC x20
    5. Slow push to up x10
    6. Up Dog x15
    7. Down Dog x15
    8. Mountain Climbers IC x10
    9. Forward Fold x15
    10. Down into frog

    a. SSH IC x15
    b. Imperial Walkers IC x15
    c. Forward Fold x15
    d. Plank IC x20
    e. Slow push to up x10
    f. Up Dog x15
    g. Down Dog x15
    h. Mountain Climbers IC x10
    i. Forward Fold x15
    j. Down into frog
    k. SSH IC x15

    Transition:
    1. Mosey around the school
    a. first stop
    5 – 8 count body builders
    b. Second stop
    10 Lunges 5 ea.
    c. Third stop
    10 LBCs
    d. Fourth Stop

    Cycle:
    Ruck Dora – around the track.
    • One team member rucks ahead while the other does 20 (or max rep). Then the other pax catches up and switches to continue reps until the total counts are reached.
    • LBC 300
    • Merkins 200
    • Squat 100

    Quote:
    This morning’s talk was about trying to hold yourself to a higher standard for accountability. I myself, I made a commitment to not cancel any more Q’s unless absolutely necessary. If I have something to do that morning for work oh, I will just plan better than night before in order to make my Q part of the day. Anyone that wants to call me out for fart sacking or lagging behind should do it. If I get pissed about it, punch me in the arm. We all get better together.

    Count

    Names

    CROM!

    Swinging hammers,
    Vila

    Sidestraddelhoppolous!

    QIC: Clothespin

    Date: 08/14/2019

    PAX: Deep Dish, Mrs. Baker(R), Fastlane, WuzntMe

    AO: The Battery


    Conditions

    Hot Drizzle Sweaty Mess!!!!


    COP

    Mosey around Greenway to Parking Area

    Third Grade Exercise 15 in cadence

    SSH 20 in cadence

    Willy Mayse Hayse 14 in cadence

    Little baby Arm circles forward (thumb up) 15 in cadence

    Little baby Arm circles reverse (thumb down) 15 in cadence

    Cherry Pickers 15 in cadence

    Moroccan Night Club

    Seal claps 10 in cadence

    Mosey To Pavilion

    The Thang

    Just because we are near Duracell, Today we are going to be Energizer bunnies!
    Sidestraddlehoppolous
    Round 1:

    • Merkins-20 on your own
    • Burpees-10 on your own
    • Baby Crunches-20 on your own
    • Air Squats-20 on your own
    • SSH-25 in cadence (normal Pace)

    Round 2:

    • Divebombers-15 on your own
    • Burpees-8 on your own
    • Freddie Mercury-16 on your own
    • Lunges-14 on your own
    • SSH-25 in cadence (faster Pace)

    Round 3:

    • Aquaman-15 on your own
    • Burpees-6 on your own
    • Big boy situps-15 on your own
    • Diamond Merkins 15 on your own
    • SSH-25 in cadence (normal Pace)

    Round 4:

    • Wide Merkins-15 on your own
    • Burpees-6 on your own
    • Captain Thor 15 on your own
    • Imperial Walkers 15 on your own
    • SSH-25 in cadence (faster Pace)

    Round 5:

    • Decline Merkins-12 on your own
    • Burpees-4 on your own
    • Pickle Pointers-12 on your own
    • High knees-20 on your own
    • SSH-25 in cadence

    Round 6:

    • Squats w/ Rock-20 on your own
    • Military Presses w/ Rock 20 on your own
    • Dips 20 on your own
    • SSH-25 in cadence

    Mary on the yoga mats:

    • 1 minute plank
    • 20 little baby crunches
    • 20 flutter Kicks
    • 10 Hello Dollies
    • 20 Dead Cock Roaches
    • 20 Leg Lifts
    • 20 Heel touches

    COT

    Just be true to yourself don’t try to be someone your not.

      CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
    BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]


    Moleskin

    Echoing gloom horns under the pavillion today!


    News

    Scenic City Mud Run 9-8-19,


    Recent Backblasts

      What are you collecting?

      QIC: Skitch

      Date: 08/17/2019

      PAX: Back Pew, The Count, Deer Jack, Flash, Fly By, Hobo, Lord Lindsay, Money Ball, Peanuts, Pink Panther, She Shed, Sunburn, VSquared

      AO: Landfill


      Conditions

      If only the whole day were this temperature. It was a good to work out before the heat rolled in again. The grass was damp with dew, but not so much that people fell down the hills.


      COP

      SSH x 25 IC

      Forward Fold x 15 or so IC

      Toe Merkins x 20 OYO

      Willie Mays Hays x 15 or so IC

      Moroccan Nigh Club x 15 or so IC

      Imperial Walkers x 20 IC

      SSH x 25 IC

      The Thang

      We started in the upper field so that we could survey the field of play.

      What are you collecting?
      Approximately 130 baseball cards were spread out rather evenly over the surface of the Landfill acreage except the upper field and the entrance parking lot. PAX were split into teams of 2. Each team moseyed together (or apart) searching the Landfill for baseball cards on the ground. When a PAX found a card he called the F3 name of his partner and team name shown on the baseball card and held plank until partner PAX came over to him. When together, PAX partners chose an exercise depending on the team name on the baseball card. 

      If the card player was on the Astros, Athletics, or Angels, PAX partners would choose to do 20 American Hammers or 20 ‘Mericans together. If the card player was on the Blue Jays, Braves, or Brewers, PAX partners would choose to do 10 Burpees or 20 Big Boy Situps.

      PAX competed for 30 minutes or so until all cards were found.

      Gathered at playground and lined up in dip position along the black low barrier. In honor of the great American past time (baseball), PAX did a wave in dip formation holding up and down dip positions as they waited for the wave to return. Repeated both directions twice or so.

      Formed groups of 3 and 4 and each PAX did 25 assisted (by other partners) pull-ups. 

      Backwards bear crawl up small hill.

      Indian run down sidewalk to base of big hill. Run up big hill. Indian run across field and down sidewalk to base of big hill. Run up big hill. Short Mary of 10 American Hammer, some Big Boy situps, and holding low plank for 90 seconds on The Count’s watch. Time.


      COT

      What are you collecting?

      Things? Money? Position/status? Memories? Habits? Friends? Baseball cards?

      What are they worth, really?

      How long will they last?

      Who are they for?

      Prayer requests and Lord Lindsay closed out the BOM.


      Moleskin

      The big hill is still big and brought groans the second time through. The small hill is really big if you are bear crawling backwards up it. Some groups got 17 out of 21 A cards and some groups got mostly B cards; Skitch swears its was random, the sample set just wasn’t big enough. Cards from the ’90s aren’t worth much. Skitch forgot to obtain a flag and he failed to note this while all PAX were present, so he owes like 140 Burpees; he intends to pay what is due in the coming week. There were 130 cards and we hit the 130 FNG goal this past week. Pull-ups are hard, but Fly By did 18 + 7 actual unassisted pull-ups; he’s ready for Iron PAX, but unsure whether he has registered.

      News

      Blindside VQ at Hill City this coming Wednesday


      Recent Backblasts

        Back Pew VQ (Hill City – 08/15)

        QIC: Back Pew

        Date: 08/15/2019

        PAX: Ringwald, Sidekick, Iron Butt, Milkman, Skitch, Blindside, Red Tees, Chief, Dirk, Uncle Fester, Curfew, Deer Jack, The Count, Candu, Peanuts, Sunburn, Hobo, Sunshine, Money Ball, FNG – Backfire, Prosciutto, Wuzntme

        AO: Hill City


        Conditions

        Hot… Hot. No Breeze… Did I say Hot?


        COP

        •  Warmup (Blue Rhino)
          • Side Straddle X 10
          • Imperial Walkers X 10
          • Merkens X 10
          • High Plank X 10
          • Side Straddle X 10
        •  Warm up Run to Great Hall
          • High Kick Run
          • Ground Sweeps Run
          • Criss Cross Run
        •  Great Hall Recover
          • Forward Fold X 10
          • Willie Mays X 10
          • Windmill X 10

        NO DEEP STRETCHING PROSCIUTTO & WUZNTME…. JUST ELONGATED, EXAGERATED MOVEMENT. A FORWARD FOLD IS NOT REALLY STRETCHING AND I ONLY DID WILLIE MAYS HAYS B/C I LIKE “MAJOR LEAGUE”

        The Thang

        • Mosey to Pyramid Steps
          • Start at the bottom and box jump your way to the top rotating these 2 exercises at each step:
            • Incline Merken X 5
            • Squat X 5
          • Go back to the bottom and box jump your way to the top rotating these 2 exercises at each step:
            • Dips X 5
            • Lunges X 1 (both legs = 1)
        • Move to Big Hill
          • Get into groups of 2
            • One sprints uphill while partner does burpees at bottom. Then they switch.
            • One Bernies uphill while partner does Lunges at bottom. Then they switch.
            • One Bear Crawls uphill while partner does LBC’s at bottom. Then they switch.
            • Repeat set if we have time…..
        •  Mosey back to Rhino and Mary if time. 

        COT

        Ephesians 4:28, “He who steals must steal no longer; but rather he must labor, performing with his own hands what is good, so that he will have something to share with one who has need.”

        Don’t just stop doing stupid things (like stealing)…. Become mature by learning to go “Above and Beyond” (Like getting a job and giving to charity). 


        Moleskin

        I meant to say during COT how thankful I was for F3. It’s amazing that I so look forward to getting up at 5:30 (or 5:32 sometimes) to come get better with a group of men that I had never met before I started F3. Such an awesome group. Thanks for the support and the love (yeah… I said love).


        News

        The Boneyard has it’s inagural Friday Workout Tomorrow!!!!


        Recent Backblasts

          The Pull-Up Burpee Challenge

          QIC: Candu

          Date: 08/13/2019

          PAX: Whoopie, Iron Butt (respect x2), Cliffhanger, Sidekick, Ducktales, Sunburn (respect), Dirk, Peanuts, Ascot, Jazzy Jag, Prosciutto, The Count (respect x2)

          AO: Boneyard


          Conditions

          Hotter than H-E double hockey sticks 

          COP

          SSH x 15 IC

          Bulgarians x 10 OYO each leg

          Seal Straddle Hops x 15 IC

          Imperial Walkers x 10 IC

          SSH x 10 IC

          Jumping Lunges x 10 OYO each leg

          Seal Straddle Hops x 10 IC

          Slow Squats x 10 OYO

          SSH x 5 IC

          Carolina Dry Docks x 10 IC

          Seal SH x 5 IC

          Monkey Humpers x 10 IC

          The Thang – The FIRST EVER Pull-Up Burpee Challenge

          Pax lines up according to wisdom. Wisest man goes first.

          Complete personal best pull-ups. Good form, no rocking, no halfsies.

          Pax completes the number of pull-ups you did in burpees while you recover.

          Second wisest man approaches the pull-up bar

          Rinse & Repeat until all Pax have participated 

          Two Ten Counts > Mosey Lap > Back to the pull-up bar

          Round 2

          Wisest personal best  in pull-ups > 1/2 that in burpees for the Pax, rounding up

          Rinse & Repeat


          COT

          Keeping Loan Shark, his wife, & his kiddos atop our prayers. The Boneyard is lifting you up!


          Moleskin

          The Boneyard has some studs. Proud of the effort and encouragement. YHC was humbled & grateful today, as he so often is, when he arises from the fartsack to get his ass kicked. 


          News

          FRIDAY BONEYARD is on like DonkeyKong!!!! Ole Sunburn at the helm, bring coupons!


          Recent Backblasts

            BLIMPS and BOATS

            QIC: Sidekick

            Date: 08/12/2019

            PAX: Gaylord, Focker, Mayhem, Ooh-Golly, Centerfold, Early Bird, Peanuts, Fast Lane,  FNG-Toucan

            AO: Beast Ridge


            Conditions

            73 and Humid. Great day for a run


            COP

            SSH ICX20; Willie Mays Hays ICX12; Forward Fold ICX12; LBAC ICX10; Reverse ICX10; Shoulder Press ICX10; Morrocan Night Club ICX10; 3rd Grade Exercises ICX12; SSH ICX15; Slow Squats ICX12

            The Thang

            BLIMPS and BOATS

            Traditional BLIMPS but with a twist.  We will run to Bass PRO for round 1 and back for Round 2.

            Take off – Stop at intervals for:

            10 Burpees

            10 Lunges each leg

            10 Imperial Walkers IC 

            10 Mercans

            10 Plank Jacks IC

            10 Slow Squats IC

            Slow squats were completed in the far corner of the Bass Pro Parking Lot

            Head Back and repeat

            Total of 2.68 miles


            COT

            Don’t forget about the Marathon when focusing on the Sprint.  Life is a marathon.  Long range planning and foresight are key attributes to an effective leader.  Have long term goals in all aspects of your life.


            Moleskin

            So Q, high and mighty First F Q, forgot to get the FNG info today.  This is bad enough as it is, but this is also our 130th FNG of the year!  This means we have hit the goal that everyone said we couldn’t hit in January.  Everyone should take pride in this accomplishment.  


            News

            Labor Day Convergence, location to follow


            Recent Backblasts

              Theodore Roosevelt Did Jiu-Jitsu

              QIC: Fissure

              Date: 08/12/2019

              PAX: Couch Potato, The Count (Respect), Doubtfire, Red Tees, U-turn, Hasbro, Radiohead, Geek Squad, Truck Yea

              AO: The Huey


              Conditions

              Bit on the humid side


              COP

              Circled up on track by flags
              50 SSH IC
              10 Fwd Fold IC
              10 Leg over lower back stretches IC each side

              The Thang

              Remained by flags
              2018 Iron Pax Challenge first week workout
              4 round of the following for time:
              50 Airsquats
              40 Merkins
              30 Bigboy situps
              20 Bonnie Blairs
              10 Burpees
              400m run 
              We completed 2 rounds instead of 4 because it was apparent YHC was repeating a workout from last week.  This is totally on me since Duck did mention the workout and I completely forgot.

              Audible called and we mosey’d to the big lot and lined up facing the opposite island.
              Mosey down, high knees back
              Low knees down, karaoke back
              Jail break down, walk back x 6

              Circled up around first island
              50 Airsquats
              40 Merkins
              30 Bigboy situps
              20 Bonnie Blairs
              Mosey back to flags


              COT

              Reminded pax that Carebear does a great job with the preblast each week.  Quote this week came from Theodore Roosevelt.

              “In any moment of decision, the best thing you can do is the right thing, the next best thing is the wrong thing, and the worst thing you can do is nothing.”

              Radiohead added that we should all be reminded this goes for parenting as well.  Our kids deserve some grace when they’re trying to learn how to make decisions.  We can be too hard on them.  

              Little known fact:  Theo suffered a detached retina whilst boxing during his presidency and took of Jiu-Jitsu.  


              Moleskin

              Not a ton of Mumble chatter as we got right to it this morning

              Geek Squad has his Huey bros backs.  He grabbed YHC’s shirt in hopes of ending the jailbreaks after it was clear we would keep doing sprints until the Q was beaten!


              News

              Iron Pax Challenge starts 9/1 www.f3greenwood.com SIGN UP!


              Recent Backblasts

                Iron sharpening

                QIC: ducktales

                Date: 08/08/2019

                PAX: geeksquad, u-turn, couch potato, hasbro, Radiohead, FNG-skid

                AO: the Huey


                Condition: windless and stars shining, August morning


                COP

                5 sun salutations

                The Thang

                Ran through a iron pax challenge style workout.

                Iron training

                25 air squats IC

                40 big boy sit-ups oyo

                15 Merkins IC

                20 Bonnie Blair’s oyo

                10 burpees

                Lap around track

                Repeated 4 times finished each lap together by lead runners picking up 6

                Had some time to spare for Mary’s

                Superman

                15 Lbc ic

                20 Crunchy frogs ic


                COTed


                Moleskin

                Was humbled by FNG, he smoked me during run.


                News

                Growruck in a few weeks train hard.

                Iron pax challenge starts September 1st new new week workout posted weekly to be completed and time yourself then submit sign up https://f3greenwood.com/ironpax-form/


                Recent Backblasts

                  Run Amuck ( A very long muck) Sidewinder

                  QIC: Sidewinder

                  Date: 07/31/2019

                  PAX: Mrs Baker, Fastlane, Deepdish, Clothepin, 9 volt, Rugdoctor, WuzntMe

                  AO: The Battery


                  Conditions

                  Suprisingly pleasant


                  COP
                  Mosey around the dog park

                  SSH ICx20, Slow Squats ICx20, LBAC…fwd ICx20…rev ICx20, Seal clap ICx15, Freddy Mercury ICx20

                  Mosey around dog park and back to the pavilion

                  The Thang

                  Run amuck (A long one)
                  PAX selects their favorite bolder and performs a series of quantity based exercises OYO,  after which they run a lap around the volley ball courts and end up back at the pavilion for the next round.

                  1. Merkins  x25
                  2. Dips x25
                  3. Rock Squats x25
                  4. Rock Curls x25
                  5. Over head presses
                  6. Star Gazers x20
                    Decrease Qty by 5 for each round

                  COT

                  The circle was trusted, the PAX was counted and names were Rama’ed
                  ———————————————————————————————————
                  Moleskin
                  The jack on the back of Sidewinder’s jeep is just for show and he keeps a pack of Q-tips in the glove box so he can polish off any dirt


                  News

                  Saturday 8/10/19 – F3 Dad’s workout.  Bring your 2.0 to the Landfill

                  Saturday 9/7/19 – Scenic City Mud Run – Greenway farms


                  Recent Backblasts