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Trying times. No Summer Soldiers!

QIC: MaYhem

Date: 11/13/2019

PAX: SwipeRight, Vaccine, Bernie, John Doe, Fastlane, WallaWalla, WuzntMe

AO: Hacksaw

Conditions

Colder than a witches tit in a brass brassiere! > 22 but really 14 with wind chill. :))

COP

SS Skips to Left x 11 IC, …to the Right x 11 IC, FF x 11 IC, TGE x 11 IC, SSS Left x 11 IC, SSS Right x 11 IC, LBAC front x 11 IC, LBAC back x 11 IC, Seal Clap x 11 IC, MNC x 11 IC, Chinooks x 11 IC, Sholder Press x 11 IC, Recover! Abe Vigoda x 11 IC, Worlds Greatest Stretch R & L x 11 IC, Turn it over to Bernie for Pre VQ SSH x 11 IC

Indigenous People run to Pavilion

The Thang

Pavilion Party

Mosey over to the pavilion, and do the following:
Decline Merkins, Incline Merkins, Stargazers, Dips > 3 Rounds R1-25/R2-20/R3-15 reps each exercise OYO

Pickleball Dora

Mosey to the Pickleball court one lap around. Partner up by weight for partner carries down and back x2.
Dora: Partner 1 Exercise. while Partner 2 traverses back and forth the length of Pickleball Court.

Round 1 – P1: 100 Smurf Jacks / P2: MOT – Long Skip
Round 2 – P1: 100 Smurf Jacks / P2: MOT – Drunken Sailor

IP Run to the flag for Mary.

Turn it over to Bernie…LBCs and Am Hammers until time.

COT

Getting up this early in the freezing cold to workout sucks! In the spirit of Invigorating Male Community Leadership, reminded PAX that in the service of their country/community, men are often called to do hard stuff. Brief Am History Lesson > December of 1776 at critical point of Revolution in fight for Country’s Freedom, Thomas Paine writes pamphlet ‘The Crisis’ and penned these words read to PAX: “These are the times that try men’s souls. The summer soldier and the sunshine patriot will in this crisis, shrink from the service of their country; but he that stands by it now, deserves the love and thanks of man and woman. Tyranny, like hell is not easlily conquered; yet we have this consolation with us, that the harder the conflict, the more glorious the triumph. What we obtain too cheap, we esteem too lightly…

In the days ahead, it would inspire General Washington and his troops to cross the Delaware on Christmas Eve in the freezing cold to essentially turn the tide of the war and help to win and establish the freedoms we enjoy today.

Takeaway, our decisions to either “shrink back from service” or push through to do hard things can have significant impact to both ourselves and our posterity.

Moleskin

Wala Wala needs some better gloves. John Doe’s farts still stink even in the bitter cold.

Also, even though he did not participate in the beatdown for having to be at work early, Escobar did an admirable thing acting as the PAX Mom and left behind a piping hot growler of cider for the boys in the parking lot. Awesome!

News

Convergence on Saturday. Bernie VQ on Friday.

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    Bozza: Trepelle al Discarica

    QIC: Threeskin

    Date: 11/09/2019

    PAX: Dolly, Fissure, Fly By, Money Ball, Iron Butt, Steam Engine, Sunburn, Friar Tuck, Uncle Fester, Whittler, She Shed, Venus 

    AO: Landfill

    Conditions

    Cold, and stinky… yep, that sums it up.

    COP

    • SSH
    • Arm circles
    • SSH 
    • Merkins
    • Tea pots 
    • Good Mornings 
    • Willie Mays Hays left
    • Imperial Walkers

    The Thang

    Group Effort

    1 –  run length and back – the timer
    2 – lunge 10 out and back
    3 – broad jump 5 out and back
    4 – plank if 4 – everyone joins the plank square then…
    Team push ups – everyone gets 2 rounds
    Bring in the six

    Pick your poison on the hill: 4 rounds
    Bernie up – 5 Burpees
    Run up – 10 Burpees

    1 –  run length and back – the timer – block thrusters 10
    Everyone Else – the plank square then, man climbers, SSH, Squats in rotation…
    Team push ups – everyone gets 2 rounds


    Mosey – play ground – do the math for how many rounds

    • plank to pike
    • Swing stretch 
    • Good mornings. 
    • Willie Mays Hays 

    COT

    What did you like better? The team exercises or the individual one?
    The experiences we in the gloom can apply to real life. Sometimes, we all need someone to lean on. When you are going through something difficult it helps to have other lighten your load. In the gloom, we drop our egos, we drop our names… You don’t have to tell someone everything to get help. If you need to talk, get your mind off everything, just reach out. I can guarantee you will find someone.

    Moleskin

    First time I’ve ever called a “poop” audible

    Doing the team pushup was hard to explain and harder to do.

    Sunburn started hating me about 20 minutes in, maybe okay with me in the COT.

    Ellie just wants to run, and run, and join other groups that want to run. What do you feed her fly-by? whew…

    News

    RidgeCut – Thursday and Saturday Launch

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      Octagon of “Pain”…because “Death” next to cemetery seemed creepy!

      QIC: The Count

      Date: 11/8/2019

      PAX: BackFire, CANDU, IronButt, LadyScott, Pebbles, SteamEngine

      AO: BoneYard

      Conditions

      40 degrees and breezy 16 mph winds

      COP

      Mosey from P/L around perimeter of AO to front grassy area of AO. SSH, Willy Mays Hayes, Arm Circles, Slow Squats, Imperial Walkers.

      The Thang

      Octagon of Pain (well maybe it’s more like a circle) 🙂

      Stations: 1. Burpees. 2. Lunges. 3. Squats. 4. Curls. 5. Tricep Ext. 6. Merkins. 7. Overhead Press. 8. Imperial Walkers. Burpees (10 Reps) or Imperial Walkers (20 IC Reps) control movement from one station to the next. All PAX perform AMRAP until Burpees or Imperial Walker reps are complete. Once a set is complete all PAX rotate counterclockwise to next station by Bear Crawl. Once a complete round is done all PAX proceed to center station where all PAX do Mountain Climber, Plank Jacks, and SSH (IC 10 Reps). Then proceed back to where they started and Rinse and Repeat. Three complete rounds were completed. PAX Mosey back to P/L area and perform Mary’s – Flutter Kicks, LBC’s, Hollywoods, Freddy Mercury’s,

      END


      COT

      Today was first time in a few weeks that I didn’t feel like Rucking before hand. I really wasn’t feeling like being at F3, but the pull of the brotherhood helped me make it through the routine. Delivered General Colin Powell’s Leadership Lesson 4 of 18:

      “Don’t be afraid to challenge the pros, even in their own backyard.”

      CIRCLE OF TRUST: Counterama, Namerama, Announcearama, – convergence at BX at Brainerd Baptist Church (Soccer Field) Nov 16th.
      BALL OF MAN:       Prayers lifted up of PAX

      Moleskin

      Nothing to add

      News

      [Fill in News, Upcoming Q’s, Events, etc.]

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        “Death Wish” (Charles Bronson Jr.)

        QIC: The Count

        Date: 11/04/2019

        PAX: Blindside, BumbleBee, Burrito, Doubtfire, Friar Tuck, Gusher, Laces Out, MoneyBall, Newport, Pomade, Prosciutto, Whittler 

        AO: Smackdown

        Conditions

        44 degrees, partly cloudy, and calm

        COP

        Warm-Up incorporated into The Thang

        The Thang

        Someone asked me recently if I had a “Death Wish” because I like pushing the envelope, so I naturally thought of Charles Bronson in his multiple “Death Wish” movies. So…Here we go!
        Charles Bronson, JR.
        Lay out cones across soccer field at 0, 40 and 50 yards. O being the starting point for all exercises. At the completion of set exercise all PAX will sprint to 40 yard cone and Bear Crawl to 50 Yard cone. Mosey back to start and hold Al Gore or Plank until 6 is in. Caveat – First PAX to complete will go meet 6 and complete with 6 adding motivation!

        ALL Exercises are done as 25 Reps (Single Count). 1. Side Straddle Hop. 2. Merkins. 3. Burpees. 4. LBC’s. 5. Jump Squats. 6. Imperial Walkers. 7. Mountain Climbers. 8. Plank Jacks. 9. Lunges. Total of 225 Reps per round.

        After 1 complete round all PAX went to bleachers where we did 10 Incline Merkins and Box Jumped or modified with Step Ups to top and walked back down to ground.

        Rinse and Repeat – 2nd round perform 15 Reps of each exercise. Total of 135 Reps.

        COT

        CIRCLE OF TRUST: Counterama, Namerama, Announcearama –
        BALL OF MAN: I mentioned my faith and also used an old saying that has been used in the military for decades. “There are no Atheist in Foxholes” I didn’t mean in a derogatory manner, just the fact the many people who are non believers who are under extreme stress (especially in combat) will even turn to God or as we like to say in F3 “something higher than ourselves”. The third F in F3 doesn’t not ascribe to any one faith. None of us in the F3 Family will lie in judgement of F3 Brothers based on their beliefs.

        I also delivered Lesson 2 of 18 from Colin Powell’s Leadership Primer:

        “The day soldiers stop bringing you their problems is the day you have stopped leading them.  They have either lost confidence that you can help them or concluded that you do not care.  Either case is a failure of leadership.”

        Moleskin

        “Leave No Man Behind and Leave No Man Where You Found Him”. I asked the first PAX who completed there exercise, run, bear crawl, and run back to start to fall back and pick up the six. Most rounds you can expect the same 2-4 people finishing before others. What I found, was that some who were not first asked to be allowed to pick up the six even when they themselves were not first to finish! That was Awesome!

        Not to mention Burrito’s corny Abraham Lincoln Quotes!!! LOL..

        News

        Don’t forget convergence on Saturday, Nov 16th!

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          Bass Ackwards Burn Out

          QIC: Escobar

          Date: 11/08/2019

          PAX: ToeTag, FNG-Walkoff, Vaccine, Fissure, FNG-Peep Show, Walla Walla, Angel Hair, Peanuts, Threeskin, Mayberry, Sidekick, 9 Volt (R), Deep Dish, WuzntMe, FNG-Chavez, Money Ball, Bernie, John Doe, Mayhem, FastLane

          AO: Hacksaw

          Conditions

          Cold with enough wind to have Old Glory flying high. And it got colder.

          COP

          Disclaimer Done. Took a mosey to the flag and made 2 circles around.

          SSH x 30

          LBAC x 10 forward and 10 reverse.

          The Thang

          11 Stations: Burpees, Coupon Swings, Coupon Curls, Bonnie Blair or Reverse Lunge, Peter Parker (meant to say perform on elbows), Aquamans, Coupon Goblet Squats, Crunchy Frog/Hammer combo 20 reps each and repeat, Incline Merkin, Coupon Alternating Foot Taps, Reverse Crunch.

          90 seconds at each station to perform as many reps as possible with a lap around flag performed between stations. After 90 seconds, ran 1 complete lap around flag, stopped at the next station, and waited for whistle to start the next station.

          Finished with:

          Honeycutt stretch L/R x 10 each

          SLOW WMH x 12

          Little Tea Pots x 14

          Forward Fold x 10

          COT

          Workout was inspired by the thought of us men burning out at times. We need to push ourselves so we can better understand where we burn out individually. Once we reach that point, it’s time to ask for help. Hearing about a local Marine committing suicide and leaving a family behind is something we need to do our best to prevent. Gave each PAX member a paper with my cell phone number and the suicide prevention hotline number if they ever feel the need for help.

          Moleskin

          My favorite twitter follow lately has been @LittleDebbie.

          Their tweet on 10/16/19: “You can’t GIVE if you’re on EMPTY. Take care of yourself first so that you can take care of others.”

          Plus, Christmas Tree cakes have arrived in stores!

          News

          Wasn’t really listening as I was handing out the paper with my contact info, but I’m sure they said something about something and something about convergence on 11/16 (surely they did).

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            Birthday Beat-Down with TheCount (61)

            QIC: The Count (Respect Respect)

            Date: 11/04/2019

            PAX: Burrito, Couch Potato, GeekSquad, Hasbro, Lloyd, Mayberry, Milkman, RadioHead, SteamEngine, UTurn

            AO: The Huey

            Conditions

            36 cool degrees, dry, and calm

            COP

            Mosey around track stopping at all street lights to perform warm-up exercises. 1. SSH – IC 20. 2. Burpees 10. 3. Merkins – IC 20. 4. Squats – IC 20. 5. Imperial Walkers – IC 20. 6. LBC’s – IC 20. 7. Mountain Climbers – IC 20. 8. SSH – IC 20. Total Reps = 290 which has nothing to do with my 61st Birthday!! 🙂 Mosey to back P/L for The Thang!

            The Thang

            On one side of P/L – (Starting Point) are 5 Workout Stations all with various weighted coupons. 1. Squats (45 lbs/30 lbs). 2. Overhead Press (35 lbs/25 lbs). 3. Bent Over Rows (35 lbs/25 lbs). 4. Triceps Extensions (30 lbs/25 lbs). 5. Curls (25 lbs/20 lbs).

            From Starting Point space cones toward other end of P/L every 4 parking spaces (aprox 32 Ft) for a total of aoout 50 Yards.

            Partner up with one pair at each Workout Station. While PAX one does AMRAP of exercise PAX two will Bernie Sanders to first cone, Side Shuffle to second, Side Shuffle to third cone (switch to other side), Karaoke to forth cone, and Karaoke to fifth cone (switch to other side). AYG (if you have anything left) back to start and flip flop with partner.

            Once both PAX have completed both segments they hold Al Gore or Plank until 6 is complete. Everyone rotates to next station and rinse and repeat.

            COT

            COT: Counterama, Namerama, Announcearama – Convergence (BX – Brainard Baptist Church – New AO – Saturday, November 16th). Prayers for needs of those in attendance. Provided Lesson 1 of 18 from General Colin Powell’s Leadership Primer: “Being responsible sometimes means pissing people off.”


            BALL OF MAN: Concluded in prayer.

            Moleskin

            Most interesting part of workout was fact that TheCount temporarily lost his key fob to his car.

            News

            Join me at Smackdown where I will Q for my first complete day of my 62nd Year!! Oh and provide Lesson 2 of Leadership Primer.

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              Field Trip with Doracides

              QIC: u-turn

              Date: 11/07/2019

              PAX: Lloyd, Couch Potato, Hasbro, Mayberry, Steam Engine, Radiohead, Geek Squad

              AO: The Huey

              Conditions

              A balmy 54 degrees

              COP

              For the warm-up, we took a Ducktales inspired field trip mosey (conversational pace) down Dayton Pike to Swafford Rd, down Swafford Rd to Springfield Rd, and down Springfield Rd back to The Huey. Along the way we stopped and did some warm-up exercises:

              • SSH x25 IC
              • Burpees 10 OYO
              • Plank Jacks x20 IC
              • SSH x25 IC

              The Thang

              Partner up for a Doraside! (Inspired by the DORAMRAP)

              One partner performs an exercise while the other partner runs a suicide. First partner sprints to cone 1 and does 1 burpee, sprint back to partner, touch the line, sprint to cone 2 and do 2 burpees, sprint back to partner, touch the line, sprint to cone 3 and do 3 burpees, sprint back, switch with partner performing the exercise.

              Rolling dice determines which exercise to perform during each round. Each PAX takes a turn rolling the dice.

              2 – Burpees
              3 – LBCs
              4 – Squats
              5 – Lunges
              6 – Flutter Kicks
              7 – Big Boy Situps
              8 – Monkey Humpers
              9 – Mountain Climbers
              10 – Plank Jacks
              11 – Merkins
              12 – Burpees

              Once we finished re-living our middle school basketball days via the suicides, we dialed it back with a few light pole exercises. All PAX execute the following exercises and reps together at each light pole. The number of lightpoles is determined by the roll of the dice.

              1 Burpee
              5 Merkins
              10 Squats

              Closed out the thang with a Mary:

              • Flutter Kicks x15 IC
              • Freddie Mercury x15 IC
              • Prayer Crunches x20 IC
              • Big Boy Situps x10 OYO

              COT

              Keeping with the dice theme, the COT was about taking responsibility for the things you can control in life and not leaving them to chance, short and sweet.

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                Everyone, get a rock

                QIC: Sunshine

                Date: 11/7/2019

                PAX: Misfire, Callahan, Sherlock, Candu, Red Tees, Hobo, Doghouse, Dirk, Hansen, Cheech, Sidekick

                AO: Hill City

                Conditions

                Perfect weather, with a dash of lawn care treatment smell.

                COP

                Warmup in the Great Hall:

                Side straddle hop x20

                Shadow jump rope x10

                Shadow jump rope skip x10

                3rd grade exercise x10

                Willy Mays Hayes x10

                Windmills x10

                Imperial Walkers x10

                Arm circles forward x10

                Arm circles backward x10

                Moroccan night club x10

                The Thang

                Coolidge Park Circle

                Everyone gets a rock, travelling around the semi-circle while doing the following:

                Kettlebell swings x20

                Overhead press x20

                Curls x20

                Tricep extension x20

                Upward row x20

                Bent over row x20

                Drop off rock, run the other semi-circle

                Do Round 1 set:

                Merkins x20

                LBCs x20

                Hand-clap merkins x20

                Return to rock, reverse order of exercises

                Drop off rock, run to other side of circle

                Do Round 2 set:

                Jump squats x20

                LBCs x20

                Lunges x20

                Run it back with remaining time

                COT

                Go forth, but make sure your efforts match your mission:

                “ … in life, like in business we each have limited resources: time, energy, talent and wealth. With every moment of our time, every decision about how we spend our energy, our talent and our money, we are making a statement about what really matters to us.

                “You can talk all you want about having a clear purpose in your life, but ultimately this means nothing if you are not investing the resources you have in a way that is consistent with your purpose. If the decisions you make about where to invest your blood, sweat and tears are not consistent with the person you aspire to be, you’ll never become that person.” (Clayton M. Christensen, James Allworth, Karen Dillon, How Will You Measure Your Life? [NY: Harper Business, 2012], p. 67)

                Moleskin

                You only have yourself to blame for which rock you chose.

                News

                Three year anniversary coming up.

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                  John McCain Did Bearcrawls in a Smoking Jacket

                  QIC: WuzntMe

                  Date: 11/07/2019

                  PAX: Pomade, Prosciutto, Blindside, MoneyBall, Burrito, Friar Tuck, FNG-Holy Kiss, Rogan

                  AO: Smackdown

                  Conditions

                  Cool. Around 50 at kickoff

                  COP

                  Lap around the track, circle up in the field.
                  20 SSH IC
                  10 Wesley Snipes in an Indians Uniform IC
                  20 LBAC IC
                  20 LBAC Reverse IC
                  20 Don Quixotes IC
                  3 Cell Mates
                  20 SSH IC

                  The Thang

                  Sevens on the Bleachers
                  Decline Dive Bombers – 1
                  Climb stairs
                  Dips – 6
                  Continue until numbers are flipped

                  Power Trio Dora
                  Mosey to middle of the field – hey cool, some cinderblocks.
                  Count off in threes – each group is a trio.
                  Man 1: Run a lap around the track
                  Man 2: Bear Crawl to the uprights and back
                  Man 3: 20 goblet squats, 10 manmakers, 5 John McCains
                  Rotate once Man 1 returns.

                  First Intermission:
                  Mosey to the concession stand/shed
                  Airchair and pass a coupon back and forth.
                  Pass the coupon again one cycle, drop and do five merkins, reclaim the airchair.

                  Power Trio Dora
                  Man 1: Run a lap around the track
                  Man 2: High Knees to the uprights and back
                  Man 3: 20 goblet squats, 10 manmakers, 5 John McCains

                  Second Intermission:
                  Mosey to the concession stand/shed
                  Airchair for a 60 count
                  Pass the coupon one cycle, five shoulder presses with the coupon

                  Indigenous People’s Run around the track


                  Circle up in the middle of the field for Mary
                  Flutter Kicks 20 IC
                  Mercuries 20 IC
                  Heel Touches 20 IC
                  100s 20 IC

                  Time



                  COT

                  CIRCLE OF TRUST: Told the Pax about my experience with F3, and how it’s made me better in most every phase of life. Encouraged them to stick with it, and make it the hardest thing that they do all day. This is a new AO, but it’s in very good hands with leadership from Pro and Whittler. Just keep coming back, and take the DRP.


                  BALL OF MAN:                   Blindside led us out, and earnestly.

                  Moleskin

                  Burrito is a talker. Despite YHC best efforts to smoke him out, he kept at it. But we’re totes def besties now.

                  I almost clocked Rogan with a coupon during first intermission.

                  News

                  Convergence 11/16 at RidgeCut
                  Thanksgiving workout at Hill City only

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                    “I Got Your Back!” – Moneyball Lions Den 11/6/19

                    QIC: Moneyball

                    Date: 11/06/2019

                    PAX:  Blindside, Friar Tuck, On Tilt, Fissure, Ironbutt (Rx2), Ohms, Chum, Bullpen, Skitch, Chief, The Count (Rx2), Sherlock, Backfire

                    AO: Lions Den

                    Conditions

                    Chilly, but we warmed up fast!

                    COP

                    Quick disclaimer to the #DenMen
                    Little Baby Arm Circles F & R x 10 IC, KEEP EM UP!
                    Shoulder Press x 10 IC, KEEP EM UP!
                    Cherry Pickers x 10 IC, KEEP EM UP!
                    Moroccan Nightclub x 10 IC, RECOVER!
                    SLOW Merkins x 10 IC recover
                    SLOW Willie Mayes Hayes x 10 IC START RIGHT
                    Frog Squat silent count
                    Michael Phelps Forward Fold x 10 IC (Slappin’ ya back)
                    Toe Merkins x 20 OYO
                    SSH x 35 IC
                    Mosey Indian Lap around Track

                    The Thang

                    “I got your back!”
                    Partner up similar to size if possible.
                    REVERSE ARM STRETCH – HOLD FOR 10 SECONDS, switch
                    Shoulder Shrugs x 10 IC
                    On your six back to back, lock arms and get up x5
                    20 See Saw Squats DEMO with Blindside (3 count = 1)
                    20 Side Step Squats with arms still locked back to back
                    Take a lap around track OYO – HOLD UPWARD DOG til six is in
                    Mosey to the bottom of the hill behind the stands


                    Dora, Tire & Hill Climb
                    Back to partners
                    First group take turns pushing tire up the hill

                    Then rotate until EVERYONE twosome pushes the tire.
                    Everyone else: DORA
                    3 cones up the hill
                    100 Merkins, 200 LBC’s, rinse & repeat until we finish.
                    RUN (Jail Break) to 1st cone
                    LUNGE to 2nd cone
                    BEAR CRAWL to 3rd cone Mosey back, tag partner, Dora.

                    Mosey back to parking lot.

                    COT

                    We worked together in pairs back to back to symbolize that we have each others back. and sometime we need to pick each other up. Some of the exercises were easier than others, but we still had each others back. Find a brother who you can do life with and have each others back. Its important!

                    Moleskin

                    Ohms and The Count made the see saw squats look easy, Fissure and Backfire not so much!

                    News

                    Convergence on 11/16 at the NEW RIDGECUT. Thanksgiving at Hill City @ 5:30am

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