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

                  Chirotera Feces Crazy

                  QIC: 9 Volt

                  Date: 08/10/2019

                  PAX: Deep Dish, Mrs Baker, Fast Lane, Mustang, Pumba, Clothespin

                  AO: The Battery


                  Conditions

                  Rainbows and unicorns


                  COP

                  Mosey to the greenway

                  SSH x 20 IC
                  BAC Fwd x 15 IC
                  BAC Rev x 15 IC
                  Seal Clap x 15 IC
                  Slow Squat x 15 IC
                  Willie Maze Haze x 15IC
                  Crab Jacks x 15IC
                  Mosey to the first light pole

                  The Thang
                  PAX performs exercise at each of 10 light poles increasing quantity at each. At the 10th pole PAX moseys to the pavillion for:

                  Stargazers (max in 1 minute)
                  Dips (max in 1 minute)
                  Step ups (max in 1 minute)

                  Pole dances
                  1. Merkins  5 + 1
                  2. Squats 10 +2
                  3. Capt Thor 1 + 1
                  4. Burpees 1 + 1


                  COT

                  Count-O-Rama  7 PAX in attendance (no puppies)
                  Name-O-Rama  Pumba got to try out his new name for the first time 

                  After a particularly tough day yesterday I am reminded of how overcoming challenges allows us to be confident that we can handle lesser challenges in the future.  Unless this is the biggest thing you have ever faced you know you can deal with it.  This is true of both a hard workout or a tough assignment at work.

                  Prayer Requests:  For Fastlane’s grandmother-in-law,  for Mrs. Baker’s friend Tom


                  Moleskin

                  The heat was oppressive and the mumble chatter minimal
                  Deep Dish loves crab jacks


                  News

                  Scenic City Mud Run  Sept. 8th


                  Recent Backblasts