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Hi My Name is Goose – 07/09

QIC: Goose

Date: 07/09/2019

PAX:  Picasso, Ringwald, Sunshine, Red Tees, Wart, Hobo, Back Pew, Uncle Fester, Skitch, Free Candy

AO: Hill City

Conditions

Extremely Hot and Humid

COP

Mosey to great hall

SSHx20

Willie Mays Hays x15

Quad Stretch x15 each leg

Forward Fold x15

SSH x15

 

The Thang

Mosey to amphitheatre

Box jump up steps, bernie sanders up hill, mosey to bottom of steps, x4

Bear Crawl up boob hill, mosey down, 10 merkins, x5

Mosey to great hall

25 calf raises 

Mosey to field with stage

Lunges down and back

Mosey to field by rhino

Jailbreaks x2

Circle of Mary

 

 

 

 

 

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    The General Purpose Practice Area Center for Multi-Purposeful Activities

    QIC: Prosciutto

    Date: 07/10/2019

    PAX: Picasso, Peanuts, She Shed, Ringwald, Sunburn (Respect), Red Tees, FNG-Doubtfire, Milkman, Ducktales, Radiohead

    AO: Lions Den

    video evidence: https://youtu.be/_m0ftbWdFYo

    Conditions

    Hot everything. All hot everywhere.

    Some back of the napkin stats:

    1. 0% chance of sky precipitation
    2. 100% chance of bodily precipitation
    3. 100% chance of getting better
    4. 1000% chance Ducktales posts without a shirt.

    COP

    SSH x 10 IC
    HK x 10 IC
    Forward Fold x 10 IC
    Hamstring Stretch x 10 IC
    Superman x 10 IC
    Plank x 10 IC
    Plank R/L x 10 IC
    Some Prosciutto Gold Chains for good measure

    Mosey to all-purpose track and pre-game / all-around general practice area for events for general practice and all purpose activities and such as.

    The Thang

    8-count Body builders x 5 IC
    Back Deltoid and Rhombus Rear merkins x 5 IC
    Worst Merkin ever  x 5 IC
    Burpees x 5 OYO

    Mosey one lap around track together. “Slowsey” as Ringwald describes it in Albertville “English”(?).

    8-count Body builder x 5 IC
    Back Deltoid and Rhombus Rear merkins x 5 IC
    Worst Merkin ever  x 4 IC
    Burpee x 5 OYO

    Sprint long stretch of track and mosey around the turn

    Go to concession area for blow pops, slushees, hot dogs and Wall Sit/Smurf Jack super set:

    Wall Sit x 10 IC / Smurf Jack x 10 IC
    Wall Sit x 10 IC / Smurf Jack x 10 IC
    Wall Sit x 10 IC / Smurf Jack x 10 IC

    Once again, mosey to the not-so-clearly-marked all-purpose track assembly grounds for movements and actions that are negotiated mostly in a general fashion for multi-purpose activities that involve movement and coordinated judgement for make benefit and better for all people in US and A.

    4×4’s x 4 (1 burpee: 4 plank jacks & 4 merkins)
    Rear Merkin x 5 IC
    Worst Merkins x 3 IC (It sounded like Ducktales was doing Candu’s impression of the worst merkin ever at this point)
    Burpees… Maybe?? I don’t remember, should have been burpees here.

    Slowsey to stadium steps

    10 Pull-ups OYO
    One-legged bulgarian step ups minus Candu

    10 Pull-ups opposite of the first set OYO
    Hop Sprint to top of steps

    10 Pull-ups wide version of the first set OYO
    Hop Sprint to top of steps

    Indian Run from steps to general purpose and all-encompassing place with red sponge material for movements critical and crucial relative to multi-purpose efforts involving the core, back and lower small of back to make Americans Great for the sake of making America More Better Again! and such as.

    6MOM

    LBC
    Dolly
    Flutter Kicks
    Mercurial Fred’s

    Endex

    COT

    Prayers for those needing guidance/counseling
    Prayers for the guys who couldn’t join us this morning that they get better enough to come join again

    Had alot of time away on vacation. The consistency instilled from overcoming the fartsack with my F3 brethren helped me to stay consistent and fight through negativity and lackadaisical thoughts. Consistently doing anything will make you more consistently consistent. Negative habits creep up at the intersection of inconsistency and laziness. My Grandfather probably (definitely) told me that at one time.

    I mentioned that I’ve been reading James Clear’s stuff (jamesclear.com) for three or four years now. Have a look at his commentary on habits (https://jamesclear.com/habits).

    Moleskin

    Radiohead joined us this morning, said he had to shake off the negative thoughts. Proud of you man. Great effort.

    Lions Den leaves a mark on you; literally and figuratively.

    FNG, Jason Rocket, is a semi-retired home-maker who completed the GoRuck Star Course last year after breaking his leg midway through (yeah, read that again). Baker by trade and on the side and is an all-around great guy. This morning’s contingent thought he should be named Doubtfire for his role in being a homemaker, yet being a man. He does not cross-dress, nor does he identify as a woman. I have no idea.  Welcome!

    News

    7/11 – Pre-ruck Hill City and get on TV tomorrow morning; see mumble-chatter on Slack for more. News doing a piece on the Fallen V ruck…
    7/13 – Fallen V Ruck – Check out the #Rucking channel, see Mr. Clean for more details or just go ruck

    Recent Backblasts

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      A rainbow of flavors

      QIC: 9-Volt

      Date: 07/10/2019

      PAX: Sparky, Home Alone, Deep Dish, Fast Lane, Clothes Pin, Oiler, FNG-Tigger

      AO: The Battery

      Conditions

      Moist, once again

      COP

      SSH ICX20; Squat ICX20; Forward Fold ICX10; LBAC Fwd ICX15, Rev ICX15; Military Press ICX15; SSH ICX15; Willie Mays Hays ICX10
      Hallelujah Mosey around skate/Dog park & end in the most wonderful place on earth… The skate park. 

      The Thang

      A rainbow of flavors

      The PAX is presented with 10 stations and performs a circuit of each for 1 minute with 30 seconds in between

      1. Star Gazer (upside down push up)
      2. Sherpa (Walk up and down steep ramp with a 40lb sack of lime)
      3. Decline Merkin
      4. Step ups with 40lb sack of lime
      5. Dips
      6. 40lb Squats
      7. Bear on the stairs (Bear crawl up stairs)
      8. Curls with 40lb lime
      9. mosey around skate park
      10. Captain Thor

      COT

      Welcome FNG Tigger.  

      Moleskin

      Drawing with chalk on a slippery surface does NOT increase the traction

      News

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

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        THROWBACK

        QIC: Vila

        Date: 07/09/2019

        PAX: Dirk, Iron Butt (Respect), Sunburn (Respect), Lutefisk, Candu, VSquared, Ducktales, Peanuts, Whoopi, FNG-Cliffhanger, Ascot

        AO: Boneyard

        [youtube https://www.youtube.com/watch?v=z4SEwXgXmvc&w=560&h=315]

        Warm up

        1. Forward Fold x15
        2. Plank IC x10
        3. Up Dog x15
        4. Down Dog x15
        5. Mountain Climbers IC x15
        6. Forward Fold x15

        Repeat

        Mosey to the thing

        At the gym:

        1. 15 squats w/ coupon

        15 overhead press w/ coupon

        Switch

        15 count run in place switch back for second set

        Cardio

        Around the track:

        • 1/3 jog
        • 1/3 sprint
        • 1/3 jog

        rotate to next workout

        1. 16 Step up (8 each leg)

        12 dip

        Switch

        15 count run in place switch back for second set

        Cardio

        rotate to next workout

        1. 14 Ax chop (7 each side) w/ Bertha

        16 Calf raise w/ coupon

        Switch

        15 count run in place switch back for second set

        Cardio

        rotate to next workout

        1. 15 curl w/ +5

        15 high heel pickle pounders

        Switch

        15 count run in place switch back for second set

        Cardio

        rotate to next workout

        1. 15 SSH

        15 Merkins

        Switch

        15 count run in place switch back for second set

         

        Mosey back to lot for MOM

        • Box cutters
        • Freddie Mercury
        • LBCs
        • Crunchy Frog
        • Sweat Angel’s (ssh on your back) Candu’s Creation.

        Count

        Names

        This was a very important workout to me. It is an amalgamation of 2 workouts that I did, a few years back, 3-4 times a week for 6 months that dropped 50 lbs. It is great for dropping weight, and then dialing in to increase speed and strength. The guys did a great job, and stayed in it even with a little slow down with instruction.

        Announcement:

        Fallen V – 7-13-19

        Growruck – 8-23-19

        Prayers:

        Ducktales – Baby with severe complications

        Ascot – Mother going into post surgical rehab

        CROM!

        Swinging hammers,

        Vila

         

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        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

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          monkey show

          QIC: Ducktales

          Date: 07/08/2019

          PAX: loan shark, red tees, u-turn, hasbro, Radiohead, milkman

          AO: the Huey

          Conditions

          66 degrees for this gloom, no wind The skunks are close!, and the back lot is rotten

          COP

          11.25

          Mosey lap

          10 Sun salutations

          Nancy cardigan IC

          27 ssh ic

          The Thang

          3 stations of 11.25

          45 minutes divided by 4 equals 11.25 mathematics!

          T wall

          20 monkey humpers IC showing our glutes to the very busy Dayton blvd

          partner up

          Partner 1 lunges then bear crawls to creek

          Other partner Wall sit

          15 Pickle pointers IC

          Tennis Court

          New partner

          Partner rounds court while other planked, low plank, big boy sit ups.

          Backlot

          Indian runs

          10 Decline mericans iC

          Frog hops

          10 mericans

          Bernie

          10 inclined mericans IC

          Jailbreak

          15 Hello dolly ic

          10 pretzel ic

          10 mericans ic

          Mosey

          Circle up for wheel of mericans

          COT

          Finished up a study with my M, continue to learn about your M

          The prayer request are in need of prayer.

          Moleskin

          The mumble was light because the 10 counts were few.

          As I was putting up the shovel flag, I take extreme pride in seeing the pax fellowship in the parking lot post post We say and I struggle with fellowship time but as I mentioned in the COT, treasure each moment we have, the moments we get to fellowship may be mixed in your day more than you notice.

          News

          Fallen 5 this Saturday convergence at 7 at the dame ruck

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            I’d Rather Be Camping

            QIC: Sidewinder

            Date: 07/06/2019

            PAX: 9-Volt, Rug Doctor, Deep Dish, Topless, Fast Lane, Snooze button, Clothespin, Schnitzel,  Wuzntme

            AO: The Battery

            Conditions

            Dry concrete, damp grass, sweaty PAX

            COP

            Mosey around the dog park,  SSHx20 IC, Willy Maze Hazex20 IC, Baby arm circles Fwdx20 IC, Revx20 IC, Seal Clapx20 IC, Cherry pickersx20 IC, Windmill x10 IC

            The Thang

            Making it up as we go
            Mosey to the 10th light pole, PAX is give a set of 2 exercises. One exercise is done at odd number poles starting with a quantity of  10 and decreasing by two.  The other exercise is done at even number poles starting with a quantity of 1 and increasing by two.
            1. Merkins/Squats
            2. Big boy sit ups/SSH
            3. Mountain Climbers/Star Jacks
            Mosey to the pavilion and pick out a bolder
            1. Bolder step ups x25
            2. Merkinsx10
            3. Bolder curls x25
            4.  Merkins x5
            5. Tricep Press x25
            6. Merkins x5
            Mosey to the flags
            1. Leg lifts x 10
            2. Plank x10

            COT

             For any of you who have not Q’ed a work out, consider stepping up.  This is all part of F3’s mission of invigorating male leadership and it isn’t that difficult.

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              Take Out the Garbage: Landfill – Sunburn

              QIC: Sunburn

              Date: 07/06/2019

              PAX: Fly By (Respect), VSquared, Song Bird, Milkman, Sonic (Willy Loman),   FNG-Earmuffs, Geek Squad, Back Pew, Candu, Vila, Skitch, Mader (Willy Loman), LazyBoy (Willy Loman)

              AO: Landfill

              Conditions

              Not bad but we did sweat…a lot

              COP

              SSH, Forward Fold, Willie Mays Hayes, Mountainman Poopers, Mosey to lower parking lot by big hill.  Little Baby Arm Circles, LBAC Backwards, Moroccan Night Clubs, Seal Claps, Overhead Press

              The Thang

              Mosey across the walkway to the big HILL

              Bear Crawl to the top and come back down and finish with the 6 then walk it down to the bottom.

              Lunges to the top and come back and finish with the 6 then walk it down. 

              Bernie Sanders to the top and come back down and finish with the 6.  Walk it down.

              Mosey to the playground. 

              3 Groups Rotating Stations – Rotate through each station twice.  Q’s count 20 each

              Swing Crunches

              Dips

              Squats

              Mosey to the soccer field:

              Suicides 20 yards back to goal line and 10 Broad Jump Burpees

              30 Yards back to goal line and 15 Werkins

              40 Yards and back to goal line and 25 Shoulder Taps

              50 Yards and back to goal line and 30 Jump Squats

              Repeat but cut the reps in half rounding up.

              Mosey to bottom of the hill.

              Bear crawl to top then pick up the 6 back to top then walk to bottom

              Lunges to top then pick up the 6 back to top then walk to bottom

              Bernie Sanders to top then pick up the 6 back to top then walk to bottom

              Mosey over to small hill:

              Bear Crawl to top walk it down

              Duck Walk To Top and walk it down

              Reverse Crap to Top and walk it down. 

              Mosey to soccer field:

              Mini Yoga session led by Vila

              Suicides 20, 30, 40, 50

              50 Yard Jail Break 

              12 Crunchy Frogs, 12 Hello Dolly or Good Girl Bad Girl, 15 American Hammer

              COT

              We talked about cleaning out the unnecessary garbage in your life in order to become the best HIM you can be. Whether it be what you read, watch or conversations you take part in, life is too short to waste your time focusing on things that are unfruitful, harmful or working counter-intuitive to our efforts to be better. If it’s not accelerating you in the right direction whether it be relationships, goals, work or other then get rid of it and don’t waste time on it.  Clean out the garbage and be free to live. 

              Moleskin

              My pre-blast goal was to have someone splash Merlot, someone cry and someone to either sign me up to sell their house or buy a house or we will exercise until all 3 happen.  Unfortunately none of it happened however Vila gave a fake cry and I wasn’t buying it.  These HIM are excellent and we enjoyed the 3 – Willie Loman who joined us this morning. 

              News

              Fallen 5 Next Saturday.  

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                Wuznt Me Has A Brother?

                QIC: Rug Doctor 

                Date: 07/05/2019

                PAX: Bubbles (R), Clothespin, Fastlane, Focker, Home Alone, John Doe, FNG-Lutefisk, Mayhem (R), 9 Volt (R), Sunburn (R), FNG-Tracksuit, WuzntMe

                AO: Hacksaw

                Conditions

                Warm and humid.

                COP

                Mosey from the parking lot to the gianormous American Flag in the center of the star.


                SSH IC x 20
                Lil’ Baby Arm Circles (Forward & Reverse) IC x 20
                Overhead Press IC x 20
                Moroccan Night Clubs IC x 20
                Abe Vigoda’s IC x 20
                Dirty Dogs IC x 20
                Mountain Climbers IC x 20

                The Thang

                Cibatta – Ten Stations (One minute on 20 seconds off to run from the last station finsihed and around the Medic Statue – back to the next station)
                Title of exercises or routine
                1. Hurpees
                2. Sit Ups
                3. Squats
                4. Shoulder Taps
                5. Herkins
                6. SSH
                7. Squat Jumps
                8. Plank Jacks
                9. Monkey Humpers
                10. Lunges

                Pax finished almost 3 rounds.  Finished with a date with “Sally” – elbow plank to plank.

                COT

                CIRCLE OF TRUST: Been thinking a great deal about the second “F”.   I’ve had a group of friends since Middle School and since college we still manage to get together a couple of times a year.  A few weeks ago we were able to get together for a weekend and for a wedding.  While I cherish these friendships and they have stood the test of time, the amount of interaction and the infrequency with which we meet won’t provide the accountability that I need.  What I need, what each of us need is that nudge to keep us striving to be better.  Iron sharpens iron.
                BALL OF MAN: Continued prayers for Fastlane’s wife’s grandmother.  Prayers for Clothespin as he prepares to go out of the country on a mission trip.  Prayers for those traveling out during the holiday.

                Moleskin

                If you think WuzntMe is funny, spend some time working out with he and his older brother AKA “Track Suit”.

                News

                Fallen Five Convergence and Ruck at The Dame Saturday July 13, 2019.  No workouts at The Landfill or The Battery.

                Recent Backblasts

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                  Greenway Fun and Games – Rug Doctor – 07/03

                  QIC: Rug Doctor (R)

                  Date: 07/03/2019

                  PAX: Bubbles (R), Clothespin, Deep Dish, Fastlane, 9 Volt (R), Topless (R), WuzntMe

                  AO: The Battery

                  Conditions

                  Muggy and gloomy, gloomy and muggy.

                  COP

                  Mosey down the Greenway (Indian Run with 60lb. sandbag – two men).  Ran between Dog Park and circled up in the lower parking lot.

                  SSH IC x 20
                  Monkey Humpers IC x 20
                  Copperhead Squats IC x 20
                  Dirty Dogs (R & L) IC x 20
                  Lil’ Baby Arm Circles (Forward & Reverse) IC x 20
                  Cherry Pickers IC x 20
                  Don Quixote’s IC x 20

                  Grab the sandbag and mosey down the parking and up to the top of Hell Hill and back down to the start of the Greenway.

                  The Thang

                  Dora – Partner Run (Teams of 2)

                  100 Burpees  – 200M Run
                  200 Merkins – 200M Run
                  100 Lunges – 200M Run
                  200 SSH – 200M Run
                  100 Squats – 200M Run
                  200 High Knees – 200M Run

                  Mary
                  Freddie Mercury’s IC x 20
                  Little Baby Crunches IC x 20
                  Leg Lifts IC x 20
                  Hello Dollies IC x 20

                  COT

                  CIRCLE OF TRUST: Building on the theme of “Fellowship” don’t pass up the opportunity to connect with other brothers.  Hold each other accountable.
                  BALL OF MAN: Prayers for Fastlane’s family as the provide care for his wife’s Grandmother.  Prayers for Clothespin’s upcoming trip to Central America.

                  Moleskin

                  Fastlane comes prepared.  Not only does the man ALWAYS have exrta pairs of glothes he also carries an inhaler!

                  News

                  Fallen Five Convergence and Ruck at The Dame Saturday July 13, 2019 – No workout at The Battery.

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