QIC:  M.I.A.

Date: 09/22/2021

PAX: Blair Witch, Cooter, Full Moon, Mayhem, Night Fever, Pipeline, Spirit Fingers, Toe Jelly, Top’Em, Uncle Joe, WeBlow, WuzntMe

AO: Hacksaw

---

Conditions

Nice

---

COP

Standard Fare

---

The Thang

PAX indigenous people run to the hill increased gravity zone.

Burp Back Mountain

Pair up; partner 1 Bernie up hill increased gravity zone – mosey to start, partner 2 does burpees
Switch
Repeat until each group completed 202 burpees.

PAX indigenous people run from the hill increased gravity zone to the shovel flag.

Time

---

COT

Be a man of your word. YCH is sure he used many more words discussing the importance of this, but the summation should suffice.

---

Moleskin

Mostly grumbles and numbers being muttered. A few death threats. No takers from the PAX when YHC offered to clowncar up to Smackdown tomorrow.

---

News

Chubby’s on Mondays ongoing

Quarterly Habitat Project Ongoing

QIC:  Gretel

Date: [09/17/2021]

PAX: Brainfart, Castaway, Pebbles, Red Tees, Rodeo, Scholar, Sunburn, The Count, V Squared

AO: Boneyard

---

Conditions

cool and dry

---

COP

SSH

WMH

3rd grade exercise

mt. climbers

LBAC forward/backwards

SSH

mosey to the exercise equipment area

---

The Thang

QIC brought his sandbags, a 60# and an 80#. 2 PAX would do a number of reps with the sandbags while the other PAX did AMRAP of other denoted exercises

Round 1:

Sandbag tosses over the shoulder: 30 reps if you have the 80#, 50 reps if you have the 60#

Other PAX completing AMRAP of 5 pullups, 10 dips, 15 air squats circuit

Round 2:

20 yard sandbag carry with 3 burpees over the bag at each end – 3 total carries, 9 burpees

Other PAX completing AMRAP flutter kicks and pickle pointers to failure

Round 3:

Divide PAX into teams of 5, get the sandbags back to the flag by picking up and tossing them in whatever fashion you choose

---

COT

Do you have fitness goals? I have been very goal oriented this year with my fitness. I think we should be very specific with our goals, even to the point of writing them down for affirmation and accountability. I want to be able to complete 20 consecutive strict pullups and run 5 miles in 40 minutes. To accomplish this I have to be very specific with all aspects of my fitness. Working out is a given, but I also have to manage what I put in my body and plan for rest and recovery.

Are you seeing the results you want from your hard work in the Gloom? What is holding you back from your fitness goals? Is it your Queen? Maybe its poor form or maybe you’re not “pushing yourself”. Are you getting enough sleep, rest, and recovery? These are all things that can derail your progress.

---

Moleskin

One PAX said the sandbags should have names, and he had suggestions, just a little too colorful for regular usage. After hearing some old Metallica songs later that day, YHC decided the 80# should be “Misery” and the 60# named “Company”

50 tosses over the shoulder with “Misery” is too many

A civilian came in around 0545 to use the outdoor workout equipment and of course the PAX chatted him up and offered to let him join us. He appeared to be doing things along with us for a few minutes but disappeared I think after watching the sandbag work.

Pebbles bends but does not break under the weight of the 80# bag.

YHC is still sore 3 days later

---

News

Chubby’s on Mondays ongoing

quarterly Habitat project ongoing

Rucking has been getting at least 1 weekend event going every month now for a few months in a row, check out #rucking channel if you’re interested, we always have extra bags and weights to loan out for first-timers

---

Recent Backblasts

QIC: DNF

Date: 09/20/2021

PAX: Abercrombie, AOL, Full Moon, John Doe, M.I.A., Mandela, Night Fever, Picabo, Spirit Fingers, Top ‘Em, WeBlow, Woodrider

AO: Hacksaw

Conditions

Consistent rain, 72 degrees.

Warm-Up

Mosey to flag, WMH IC, SSH’s IC, Third Grade Exercises IC, Forward Fold OYO, Air Presses IC, Seal Claps IC

The THANG

Single file line lunge walk to exit flag circle, side shuffle to Coast Guard, 30 merkins, run to tank, 30 merkins, side shuffle to circle entry, lunge walk into flag circle, Al Gore until six is in

2/10 Merkins and 10/50 Air Presses… 2 merkins 10 AP’s, 4 merkins 20 AP’s, 6 merkins 30 AP’s, 8 merkins 40 AP’s, 10 merkins 50 AP’s…. and back down

Single file line lunge walk to exit flag circle, side shuffle to Coast Guard, 30 merkins, run to tank, 30 merkins, side shuffle to circle entry, lunge walk into flag circle, Al Gore until six is in

LBC’s x30 OYO, Flutter Kicks x30 IC, Dying Cockroaches x20 IC, 6 inches, 10 Big Boi’s

Single file line lunge walk to exit flag circle, side shuffle to Coast Guard, 30 merkins, run to tank, 30 merkins, side shuffle to circle entry, lunge walk into flag circle, Al Gore until six is in

Grateful Dead. PAX in plank position. Left arm up… hold, right leg up… hold, right arm up… hold, left leg up… hold. Maintain plank and rotate body 90 degrees to 3 o’clock position. Repeat limb raising and hold sequence for all four limbs. Maintain plank and rotate body 90 degrees to 6 o’clock position. Repeat limb raising and hold sequence for all four limbs. Maintain plank and rotate body 90 degrees to 9 o’clock position. Repeat limb raising and hold sequence for all four limbs. Maintain plank and rotate 90 degrees back to starting 12 o’clock position. Two merkins to finish… because why not…

Mosey back to parking lot

CoT

QIC shared a short word on opportunity. They are everywhere, all the time. Right now we all know that the world is in a chaotic and uncertain state. This can understandably suppress one’s ability to see opportunity or be optimistic. Still, opportunity is everywhere. Whether you are in a position to seize an opportunity (go out and take it!) or have a chance to extend an opportunity to another… stay aware, and stay ready!

Prayers for AOL and a good doctors visit today regarding pituitary

Prayers for M.I.A.’s wife and the elimination of her heart flutters

Picabo took us out in prayer

QIC:  Gusher

Date: 08/17/2021

PAX: Old School (Respect), Basalt, Burrito, Holy Kiss, Hambone, Warlord, Forrest, Friday, Prosciutto, 8-Mile, Mansiere, The Count (Respect Deuce), Zima, Blow Pop, Manscaper, Yellow 5, Red Raider

AO: Smackdown

---

Conditions

Conditions were prime. 65 degrees on the Fahrenheit scale, that being interpreted is 18.3333 Celsius for our Canadian HIM who hail from Weescaaahhhnsin don’t you know. Rain chance undersold itself with a 91% chance of rain prediction. Yet, in reality we had a 100% chance in actuality. One can never discern whether this prediction stems from humility or insecurity. Does the rain know it will fall for sure, but doesn’t want to come across as an arrogant jerk, thus giving off a 91% chance vibe? Or, is it genuine humility? Or is the paralyzing effect of impostor syndrome? Sometimes you just want to hold a dollop of rain in the hand and whisper, “It’s ok, little fella, there is a difference between arrogance and confidence. If you let us know what you know, we would be better prepared for you. Just tell us what you are going to do. We can take it. After all, we only get wet once.” Today’s moon phase is the waxing gibbous with an illumination count at 71%. Now, here is a percentage that precipitation could learn a thing or two. Rain either falls or it does not fall. Rain is either all in, or it is literally sitting this one out. However, illumination does indeed come in degrees and percentages. The very nature of a waning or waxing moon demands an illuminatory percentage. 71% is pompously precise. One gets the sense the moon and its protuberant gibbous is great to have at dinner parties or trivia night, what with always having to be precisely right and all. Rules are rules and the moon knows how to play. We do have Fred to thank for our ideal conditions, although as storms go, Fred appears to be the six as he has been downgraded to a Tropical Depression. Fortunately for F3-Fred, there is a metaphorical convergence with FiA Storms and Grace has gained some steam to Tropical Storm status to pick up Fred. Summary: weather was nice and there was a lot of water.

---

COP

Possible confusion pertaining to commands: Notwithstanding said confusion and mixed cadence with eventual ceasing of cadence, PAX did the following: WMH (estimated 15 count), Forward Fold, SSH, 3rd Grade, Mosey Lap

---

AMR(ounds)AP: Final (21) Countdown

YHC, conscious of the rising inflation of F3 fees, seeks to maximize time and minimize idleness by passing out instructional cards on a heavy cardstock strong enough to withstand a Tropical Depression for 40 minutes. These HIM are not paying to stand around and listen to YHC bloviate instructions in an obfuscatory manner with unending circumlocutions. Time is money, so move.
Heavy Cardstock Contents: First round begins with 21 reps each of the following: curls, block squats, merkins, Block BBSU, Block Dips, Thrusters which were horrible, Block Leg Lifts, Block Bench Press.

After each round, PAX takes mosey lap around condensed track and finishes with 5 burpees. He decreases number of reps by one each round. As the title suggests, the goal is to perform as many rounds as possible.

---

COT

Proverbs 12:25 – Anxiety in a man’s heart weighs him down, but a good word makes him glad.

We ought to strive to cultivate the habit of picking up the six in all areas of our lives. This is a point of emphasis in F3 in always being mindful of the six. There are many that surround us that are weighed down with anxieties and burdens. Let us be mindful and pick them up with a good word. Sometimes we may be the six in life, and there is no shame in that.

---

Moleskin

As always, with Smackdown PAX there is always chatter and it is filled with wisdom. Until the moment it is not. There is one particular PAX who has an unrelenting obsession with the Rockie Franchise (6 movies, 3 spinoff movies, 1 musical, 5 novelizations, 9 video games, 3 documentaries, 1 alleged Cold War Victory, and an aggregate score of 57 on Rotten Tomatoes which seems to be very generous). This mysterious love of the moving picture appears to prejudice this PAX against good music leaving him with the conclusion that John Cafferty and his enflamed heart epitomizes the gold standard of solid tunes. This foundational presupposition, faulty though it may be, fuels this PAX to conclude confidently that the early 80s was the height of music. Look, you will get no pushback from the likes of Bananarama, but that should cause one to pause at the epistemological travesty being proffered so early in the morning. It doesn’t matter how much a flock of seagulls drop digestation on the head, nothing is further from the truth than the claim that the early 80s embodies the high point of music. To be sure, there was stellar stuff, but it didn’t arise from the likes of Survivor and their burning heart. Even the creativity is lacking. Survivor has a Burning Heart and Cafferty’s Heart is on Fire. These are literally the same message. All that is changed is the grammatical and syntactical structure. Speaking of Burrito, his SSH form is impeccable. Solid guy. Love him. He is the best. He has more best friends than Survivor has hits and Rockie has movies. The Count graced us with his presence due to the irresistible Slack EHing of Zima. The Count traverses more land in the night than Lewis and Clark surveyed in years. Truly worthy of double respect. Everyone seems to disdain Thrusters. And when YHC writes “seems” he means “this is a true statement and worthy of all acceptation” people hate thrusters. Hambone returned to the gloom and all became right with the world. Well, almost right. His return coincided with Recycle’s absence. And when Recycle sleeps, the angels cry and we are left to swim in their tears. And the angel’s had a 91% cryfest this morning one-hundred percent of the time. Yellow 5 turned 40, yet he is feeling young and spry. Gazelle like, one might say. Mansiere posted, which means 17 other guys got smarter just by osmosis of wisdom. Prosciutto and Zima know music like Mozart knows concertos. There is more to scribe no quill could contain the ink that could adequately convey the brilliance of Smackdown’s HIM. There was a lot more mumble chatter and moleskin-worthy material but YHC just finished his coffee so that brings this banal solipsistic tommyrot exercise to a close. Smackdown PAX are the best.

Playlist: Judah and the Lion, Uncle Mingo, They Might Be Giants, Barenaked Ladies, Counting Crows, Matthew Mayfield, Trent Dabbs, The Killers, Jimmy Eat World, Jump Little Children, Rusted Root, The Black Crowes.

---

News

Check Slack for ongoing ways to help out Lorelei. Blood Connection extending donations for the cause through end of August.

---

Recent Backblasts

QIC:  AOL

Date: 08/10/2021

PAX: Abercrombie, El Chapo, DeepDish, Thin Mint, Cooter, M.I.A., Uncle Joe, WuzntMe, Shotput

AO: The Battery

---

Conditions

72 Degrees, and muggy enough it uncomfortable..

---

COP

SSH X 15

WMH x 10

Don quiotes x 10

LBAC (FWD & REV) X 10

Overhead claps x 10

21’s

Mosey a lap

---

The Thang

Thang 1, 11’s on the grass field next to the skate park. on one end of the field we started with Ranger Merkins and on the other end we did Flutter kicks (Cadence Count). Mode of transportation between the stations was bear crawls.

Thang 2, BBMM’S

Burpees 1 x N

Big Boys 2 x N

Merkins 3 x N

Monkey Humpers 4 x N

Squats 5 x N

Where N = Number of cycles done.

so 1.2.3.4.5 then 2,4,6,8,10 then 3,6,9,12,15 etc.

we took a lap between rounds 2 & 3. Pax finished 5 rounds.

at the 3 minute mark left, Pax circled up for 2 rounds of Howling Monkeys.

---

COT

Our Days seem so fast paced, We are always in a hurry. We have to get here, we have to get there. We get so caught up in the fastness of everyday life that we forget to enjoy what we are doing right now. Its always something in the future we are looking forward to. I Helped MIA put up a new bed in his son’s room last night, im sure he feels like time is just flying by in raising his son. we hear people say, i cant wait for my son to get to this stage, or i cant wait for my daughter to do this…..

So my challenge to you men is to be present in the time that you are in, and be thankful for where you are.

---

Moleskin

as we started Thang 1, the sweat started rolling. doing the bear crawls on the grassy field provided us all with several comments from the pax about the choice of YHC to do bear crawls. We had a couple “Stupid” Comments that is usually reserved for Coldplay. Abercrombie also commented that it may have been them most bear crawls that he had done at one time. There was some blaming going around due to the choice of exercise, that was thrown in Thin Mints Direction….he also chose bear crawls as a MOT during the 11’s that we all did during his VQ.

---

News

Convergence on saturday 8/14 at miller park with FIA (Blood Drive for Captain Wafer’s Daughter)

prayer requests for Deepdish’s wife as she heads back to school (Teacher)

MIA’s aunt, in hospital with covid

el chapo’s dad, has aneurysm and needs surgery, prayers for room to come available.

---

Recent Backblasts

QIC:  Dundee

Date: 08/10/2021

PAX: Blindside, Doodle, FNG-Hookah, FNG-Scholar, Moneyball, Hansen, Rodeo, Sir-Mix-A-Lot, Sunburn, Tripple, V-Squared, Waterfall

AO: Boneyard

---

Conditions

72 degrees, Dew point of 60 degrees. Sweat angel weather

---

COP

SSH – 25 IC
WMH – 10 IC
3GE – 10 IC
LBAC – 15 IC
LBAC(R) – 15 IC
MNC – 15 IC
SC – 15 IC
CP – 15 IC
OHC – 15 IC

5 Bus Burpees

---

The Thang

Pax paired off for Doracides … three cones spaced out approximately 10 yards.

First Pax starts doing reps of the following exercises:

• 200 Merkins
• 300 Reverse Crunches
• 400 Squats
• 300 Imperial Walkers
  
  Second Pax runs to first cone, does a burpee, and returns; then runs to second cone, does two burpees, and returns; then runs to third cone, does two burpees and returns. After third cone, Pax switch places until all reps of an exercise are done. If a pair finishes before the rest of the Pax, they partner up to help that group complete their reps.

---

COT

As an organization whose primary mission is to invigorate male leadership, it’s worth taking the time to test ourselves on whether what we are doing is good leadership or not. That test is love.

Do I love the mission more than myself? If you love the purpose — the goal — and hold it as more important than your own motivations, those you lead will also embrace the mission.

Do I love my people more than myself? If you love the people who follow you more than you love yourself, they will further embrace the mission and everyone moves in the same direction.

Do I love character more than myself? F3 refers to character in this sense as “virtue:” choosing to do the right thing when doing the wrong thing would be easier without severe consequence. If you choose virtue, your team that loves the mission and feels your respect will also choose virtue. As the leader, making the right choice provides them cover to do the same.

---

Moleskin

Had YHC prepared a different COT, he might not have “noticed” the next two buses that went by. Few things suck like having to do burpees in the middle of a burpee beatdown.

---

News

Convergence Saturday at 8 am at Miller Park. Breakfast and blood drive to follow. All donations go to the fund for Captain Wafer’s daughter, Lorelei. If you can donate early, please do so. Just mention F3 and Blood Assurance will donate $5 to the fund as well.

QIC:  AOL

Date: 08/7/2021

PAX: Bung, Toe Jelly, Sousa

AO: Legacy

---

Conditions

71 Degrees, No Wind, Quiet Peaceful Morning

---

COP

SSH X 15

WMH x 10

Don Quitoes x 10

LBAC X10 (fwd and rev)

Hummingbirds x10

Seal claps x10

Slow squats x10 IC

21’s

---

The Thang

Four cones set in diffferent spots around heritage park.

One cone in center

Run to cone 1 (20 reps) Big Boys

Run back to center (5 burpees)

Run to cone 2 (19 reps) Lt Dans

Back to center (5 burpees)

Run to cone 3 (18 reps) Murder Bunnies

Back to center (5 burpees)

Run to Cone 4 (17 Reps) Box Cutters IC

Rinse and repeat until Reps are down to 1 at last Cone.

Cone 1 (back left corner of heritage house)

Big boy sit ups

Cone 2 (on walking path under big oak tree)

Lt. Dan’s

Cone 3 (in grass field in front of front parking lot)

Murder bunnies

Cone 4 (on walking path Intersection near bridge)

Box cutters IC

---

COT

We talked this morning aboout guarding our heart, our lives play out based on what is in our heart…..if we are harboring guilt, shame, anger, jealousy, lust or anything like that, those things impact shape and impact our actions toward other and our language toward others.

Each day we should look to fill our hearts and minds with God’s Grace and allow it to pour from our mouth’s, while keeping our eyes fixed on Him.

Challenge for this week to the PAX, work hard to build up the people around them, with our words and actions, being a light in our communities, homes, workplaces and just where ever we are.

Proverbs 4:23-24 Above all else guard your heart, for everything you do flows from it. Keep your mouth free of perversity, keep corrupt talk far from your lips.

---

Moleskin

Great way to start off a saturday morning, with the PAX, outside of the Lt. Dans. YHC when building this workout had only done 3 reps of that exercise in prep, Thinking “yeah those arent to bad”! Well 19 of them to start out with IS NOT FUN! they really do make you “Feel like you aint got no legs”

We stayed moving the whole time, and im sure it seemed like we were following a lady around the park that was walking her dog. she probably hated us, every time we got near, her dog would freak out and would drag her all over the place. she would snatch his leash back to her to keep him from dragging her across the grass. as we were ending the beatdown, she is putting her dog in the car, she stopped us and said ‘ I really do love my dog, just aving a bad day” yes maam! we totally understand. Bung pushed hard! Did great on the runs being at the front of the pack for many of them!

---

News

Convergence with FIA next sat at miller park at 8 am

Blood drive to follow at 10

urging F3 Members to give blood early to avoid taking time slots for those outside of F3 who may want to give. Blood drive flyer on Slack.

Recent Backblasts