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Best In Show’s Flow – 06/03 (Beast Ridge)

QIC: Best In Show

Date: 06/03/2019

PAX: Sidekick, Jabooti, Early Bird, Threeskin, Sparky(Respect), Fastlane, Wuznt me, Peanuts, Mayhem, FNG-Oiler, FNG-Home Alone

AO: Beast Ridge

Conditions

Pleasant, light fog and oddly bright when done….weird

COP

A short mosey lead us into the Thang, warm ups are overrated

The Thang

Trust me….
Short mosey then

30 ssh

Short mosey then

12 merkins

Short Mosey then (let’s just assume the short mosey between exercises going forward)

30 sec high knees with partner wall sit (that’s new!)

7 burpees

10 crunches

12 merkins

30 ssh

30 sec high knees with partner wall sit

to the stadium!

found us a hill and then….

shoulders taps x5, bear crawl up, shoulder taps x10, crawl bear down, shoulder taps X15

Stadium steps incline merkins x12

Mosey to uncharted territory of the Beast, took note of all the improvement’s taking place, and did 12 dips on some tables we found

wait, forgot the 12 St Bernard Squats! Killa

Sidekick lead us to LBC until time was called. Dun

All in all, not bad, lots of sweat and kept the heart rates up.

COT

yep did this.

Moleskin

A word came to me as I was planning my return to Q after quite some time, that word was “TRUST’.

The pax trusted me as I lead us in a random mosey all over Beast Ridge, stopping to exercise occasionally, they trusted my leadership, following me, trusting I was going to effectively lead them to getting better, working hard, growing strong in our brotherhood of F3.

Without a doubt, the was my most personally inspiring Q I have led, I can’t express how important it was to me, thank you all for being part of it.

News

Lots of stuff, check your local channels

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    Pavilion Beat Down

    QIC: Sidewinder

    Date: 06/05/2019

    PAX: Clothespin, Deep Dish, Rug Doctor, WuzntMe, 9 Volt

    AO: Battery

    Conditions

    Pleasant and 62.

    COP

    Shorty Mosey around dog park to parking lot in front of Pavilion.

    Little baby arm circles forward  25

    Little baby arm circles reverse 25

    Overhead Presses 25

    Seal Claps 25

    SSH 25

    Willie May Hayes 25

    The Thang

    The Pavilion Shuffle

    100 Merkins

    75 Calf Raises

    50 Dips

    50 Crunch sit-ups. (Crunch while pulling both legs towards your chest)

    Plank till failure

    50 Overhead presses weighted with a rock.

    50 Curls weighted with a rock.

    20 Burpees.

    25 inclined Merkins.

    25 Pull-Ups using bottom of picnic benches.

    30 Sec squats while partner was doing high knees. 2X.

    Finished off with suicides in the parking lot running from light pole 1 and back, light pole 3 and back, light pole 5 and back.  

    COT

    Talked about possible starting to look at doing some community functions to get the word out about F3 in Cleveland. 

    [ 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

    Weather was crazy nice for a Battery workout.  No rain.  

    News

    Asked the Pax to come out on Saturday to support Fastlane in his first Battery Q.  

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      Runnin’ Stadiums

      QIC:  Goose

      Date: 06/05/2019

      PAX:  The Count, Early Bird, Ohms, She Shed, Sunburn, Milkman, Peanuts, Red Tees

      AO: Lions Den

      Conditions

      Real nice Carl

      COP

      SSH x25

      Merkins x25

      Imperial Walkers x20

      Overtop Hang OYO

      Willie Mays Hays OYO

      SSH IC x25

      The Thang

      1.Mosey once around track

      2. Mosey around track running up and down every staircase on both bleachers, also 15 burpees at each goal post. x3

      3.Bear Crawls down and back x3

      4. Lunges down and back x3

      5. 50 yard jail breaks x1

      6. Mary: Flutter Kicks, Freddy Mercury, LBC

       

      COT

       The first week of the month is always a good time to set goals for where you want to be at the end of the month. Make sure to set accountability for the things you need to do to reach your goals.  Change is uncomfortable.

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        Saddle Up Your Haunches

        QIC: Fissure

        Date: 06/03/2019

        PAX: U-Turn, Geek Squad, Ducktales, Truck Yeah, Radiohead, Milkman, Mr. Clean

        AO: The Huey

        Conditions

        Real Nice

        COP

        Mosey to basketball courts with some high knees, low knees, wide high knees, bernie sprinkled in

        The Thang

        Circle up for a little HIIT (that’s high intensity interval training, ya’ll)

        – Half burpee (no merkin)
        – Squat to punch (alternate punch each side)
        – Mtn Climber x 2 + merkin x 1
        – Reverse lunge
        – SSH
        – Plank Jank knee tuck
        – Freddie Mercury
        Each exercise for 40 seconds followed by 20 seconds rest
        4 rounds with 1 minute rest in between rounds

        Walk/rest to big parking lot and line up facing the opposite island
        lunge two parking spaces and perform 5 jump squats, rinse repeat every two spaces until reaching the island

        Mosey back to the flag

        COT

        “Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to Him, and He will make your paths straight.”

        Proverbs 3:5-6

        Our incoming pastor gave us that verse to memorize and challenged us to apply it.  

        Moleskin

        Much debate about proper reverse lunge form and what “keep your knee above your foot” means.  In the end, I think Mr. Clean and Ducktales were saying the same thing.  Keep your shin vertical guys.  Needed The Count there.

        More form talk related to squats.  You really wanna get on your HAUNCHES, as Lucinda Spinelli would say, to get the most out of the exercise.

        It’s either helpful or unhelpful to know how much time is left before rest.

        If we measure our ownership of F3 in sweat, then is Mr. Clean the President & CEO?

        We opted not to put our arms around each other for the BOM.  Too much back sweat.

        News

        July 4th convergence, location TBD

        July 13th Fallen Five Ruck event, The Dame 0700

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          Run with Pyramids

          QIC: Mrs. Baker

          Date: 06/01/2019

          PAX: 9 Volt, Sidewinder, Deep Dish, Snooze Button, Rug Doctor, Mustang, Fastlane

          AO: The Battery

          Conditions

          So Nice. Sunny and summer like.

          COP

          Short 400 yd mosey and leg focused stretching and warmup.

          10x very slow squats, 10 count forward fold, OYO deep squat stretch, 10x Abe Vigoda, 10x Willie Mayes Hayes

          The Thang

          Run / Pyramid

          OYO 10 merkins/1 squat, 9 merkins/2 squats, 8 merkins/3 squats… 1 merkin /10 squats

          Group Run 1 mile out and back with fastest man picking up each PAX on return

          OYO: 10 burpees/1 lunge, 9 burpees/2 lunges, 8 burpees/3 lunges, 6 burpees/5 lunges, 4 burpees/7 lunges, 2 burpees/9 lunges, 1 burpee/10 lunges

          Group Run 3/4 mile out and back with fastest man picking up each in turn on return

          OYO: 0 situps/1 merkin, 9 sit-ups/2 merkins, 8 sit-ups/3 merkins… 1 sit-up/10 merkins

          run 3/4 mile

          OYO: 10 squats/ 1 SSH, 9 squats/2 SSH… 1 squat/10 SSH

          run 1/2 mile

          OYO: 10 merkins / 1 lunge, 9 merkins/2 lunges, 8 merkins/3 lunges… 1 merkin/10 lunges

          More was available, but the hour expired and everyone agreed we had plenty.

          COT

          QIC was generally spent, but commented on his Thankfulness for the HIM of The Battery for the ongoing encouragement and support. F3 has turned out to be a highlight of my week and that is attributed to each of you. Thanks Men.

          Moleskin

          PAX were generally quiet, but several comments and a pause for the cause related to a Friday hot wing buffet and apple pie ala mode.

          News

          Mustang swore into the US Navy this week and currently has a March 2020 shipping date to Basic.  He is signed up for Nuclear Propulsion and everyone congratulated him on his path.

          PAX were encouraged to support Hacksaw on Friday and continue EH our 1-3 time Posters to get them back in the fold.  Rug Dr plans to post a spreadsheet with missing PAX so we can EH the men we brought in.

          Also keep up the Wednesday and Saturday posting through the summer.

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            F3 Crosstraining

            QIC: threeskin

            Date: 06/01/2019

            PAX: Back Pew, Early Bird, Fissure, Flyby, Free Candy, GeekSquad, Laces Out, Milkman, MoneyBall, Peanuts, Phonebook,  Prosciutto, SheShed, Sidekick, VSquared, Whittler

            AO: Landfill

            Conditions

            So nice, June day…

            COP

            Before the warm up we disclaimed our workout and laughed about the modified disclaimers.  

            threeskin special warm-up (patent pending)

            Mosey: to middle lot
            SSH IC
            Arm Circles (Backward and Forward) ALWAYS THUMBS UP
            Good Mornings
            Willie Mays Hays
            Imperial Walkers
            Calf Stretch 
            Mosey: to playground

            The Thang

            Break up into teams: 6 swings (5 swings, 1 SWING DOWN), many options, do the math. 
            All exercises single count of 10 on the Swing or Rock Exercise 

            Grab a swing: low rows/plank/imperial walkers

            Grab a swing: low rows/plank/imperial walkers
            Run up the hill: military press/squats/imperial walkers

            Grab a swing: low rows/plank/imperial walkers
            Run up the hill: military press/squats/imperial walkers
            Run down the hill & grab a swing: curls/lunges/imperial walkers

            Grab a swing: low rows/planks/imperial walkers
            Run up the hill: military press/squats/imperial walkers
            Run down the hill & grab a swing: curls/lunges/imperial walkers
            Run up the hill: tricep extensions/pickle pounders/imperial walkers

            Grab a swing: low rows/planks/imperial walkers
            Run up the hill: military press/squats/imperial walkers
            Run down the hill & grab a swing: curls/lunges/imperial walkers
            Run up the hill: tricep extensions/pickle pounders/imperial walkers
            Run down the hill & grab a swing: body extensions/good mornings/imperial walkers

            Walk up the hill and take the rocks to the field.

            Mary: red rover 10 counts IC

            Round One
            Low Rows – both sides

            Round Two
            Pickle Pounders
            Pickle Pointers

            Round Three
            Freddie Mercury 
            Mountain Climbers

            COT

            Cross Training: physical workout and skill set training
            Repitition can create injury, slow you down, get you in a rut, stagnate your career
            Mix it up and cross train: new exercise, new sport, new class, new way home
            In my experience: this will create new perspective and bring your back refreshed! 

             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

            Aspects of Brainwashing were discussed using different groups that use initials (CFC, VBS, etc…)  Off color jokes were told. 

            GeekSquad’s soundtrack perfectly synced with the Q culminating in Freddie Mercury’s and walking back to We Are The Champions (Q took full credit)

            Flyby discovered the Q’s secret by proclaiming that a confusing series of exercises is a Seal Team 6 technique (Q took full credit)

             

            News

            Fallen Five

            Hacksaw Launch

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              The Infamous 5 Corner Road Show

              QIC: Sidekick

              Date: 05/31/2019

              PAX: Mayhem, Mrs. Baker, Fastlane, John Doe, Madoff

              AO: Hacksaw

              Conditions

              70 Degrees and Humid

              COP

              SSH ICX10; Forward Fold ICX10; SSH ICX10; Willie Mays Hays ICX12; SSH ICX10; Right over Left ICX8; Left Over Right ICX8; Mercans ICX10; SSH ICX10

              The Thang

              4 Corners, Modify to 5 Corners

              All traveling was done by means of a “High Velocity Mosey” which is one step down from a jail break.

              Lap 1

              Corner 1 – Slow Squats ICX15

              Corner 2 – 8 Burpees  OYO

              Corner 3 – Pretzel Crunch ICX10 each side

              Corner 4  – Reach Around ICX10

              Lap 2 – Added extra corners out by the road

              Corner 1 – Slow Squats ICX15

              Corner 2 – 10 Burpees  OYO

              Corner 3 – Monkey Humpers ICX10 (out by road for visibility)

              Corner 4 – Pickle Pounders ICX10 (out by road for visibility)

              Corner 5 – Man Makers – Cycle through one arm planks with 15 mercans mixed in

              Lap 3 

              Corner 1 – Slow Squats ICX15

              Corner 2 – 8 Burpees  OYO

              Corner 3 – Monkey Humpers ICX10 (out by road for visibility)

              Corner 4 – Large Pickle Pounders ICX10 (out by road for visibility)

              Corner 5  – Reach Around ICX10

              Mary

              7 Big Boy Situps; Hello Dolly ICX12; LBC ICX12; Dying Cockroach ICX12; Pretzel Crunch ICX10 each side; Pickle Pointers ICX12

              Time

              COT

              Talked about the growth of Hacksaw and bringing in new guys.  Discussed expansion of days.  Emphasized who owns the Hacksaw and how they can grow it together

              Moleskin

              John Doe almost left when I called for the reach Around.  Thought it was  a partner exercise.  This lead to further discussion about proper cadence in a reach around.  John Doe was also perplexed by the Large Pickle Pounder as he said he did not have any experience with this.  He was told to bask in the ambiance.

              News

              Official Launch next week.  Going to have a crowd!!

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                CORE! – Iron Butt VQ – 05/30 (Hill City)

                QIC: IronButt

                Date: 05/30/2019

                PAX: Blindside, Candu, Care Bear, FNG-Cheney, Chief, FNG-Countdown, Cowbell, Fissure, Free Candy, FNG-Lewinsky, Loan Shark, Money Ball,  Peanuts, Picasso, Prosciutto, RedTees, She Shed,  Sidekick, Sunburn [Respect], Sunshine, Hobo,  TheCount [Respect-Respect],  ThreeSkin, Uncle Fester, Venus, VSquared, Whittler 

                AO: Hill-City

                Conditions

                Light winds, overcast, low 70s, humid, 

                COP

                Mosey to Great Hall

                Forward-Fold-12X

                -10x SSH IC

                -10x Squats IC

                -10x Willy Mays Hays IC

                -10x LBCs FORWARD IC

                -10x LBCs BACKWARD IC 

                The Thang

                -Mosey to lawn in front of stage

                -Line-Up about 3/4 way up the grassy area facing the stage 

                -5 Big Boy Sit-ups IC

                -5 Low Plank to High Plank IC

                -5 Supermans IC

                -5 Merkins IC

                -Jail break to/fro to sidewalk in front of stage

                RECOVER

                -10 Big Boy Sit-ups IC

                -10 Low Plank to High Plank IC

                -10 Supermans IC

                -10 Merkins IC

                -Jail break to/fro to sidewalk in front of stage

                -15 Big Boy Sit-ups IC

                -15 Low Plank to High Plank IC

                -15 Supermans IC

                -15 Merkins IC

                -Jail break to/fro to sidewalk in front of stage

                RECOVER

                -20 Big Boy Sit-ups IC

                -20 Low Plank to High Plank IC

                -20 Supermans IC

                -20 Merkins IC

                -Jail break to/fro to sidewalk in front of stage

                -12 Big Boy Sit-ups IC

                -12 Low Plank to High Plank IC

                -12 Supermans IC

                -12 Merkins IC

                -Mosey back to parking lot 

                COT

                -Countarama

                -Nameorama

                -Recognize THREE FNGs

                -C.O.R.E. (What motivates or drives you?)

                Today was mostly about working our core. I hope you got what you needed.

                What is at the CORE of who you are? In other words, what motivates everything you do?

                What do you put your faith in? Where your treasure is there will be your heart also.

                Whatever that is, is what dictates everything you do, say or think?

                Are you consistent?

                Are you the same person in private, with your spouse or significant other, as in your work life?

                How do you want to be remembered or described by people who know you?

                What single word would your F3 PAX, close or casual friends use to describe you?

                When people are standing around at your funeral some day?

                How do you want them to describe your life?

                Is your CORE is based on your work, your money, your promotions, your recognition?

                In other words, when all hell breaks loose in your life, where do you go?

                You will make hundreds of choices today, tomorrow and the rest of your life. Big one, small ones…

                The CORE of who you are will dictate those choices. Choose wisely.

                -Announcements

                -Closing prayer

                Moleskin

                28 STRONG. MoneyBall Awards Golden Glove to Venus

                 

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                  30 for 30 Special

                  QIC: Geek Squad
                  Date: 05/30/2019
                  PAX: Mr.Clean, Milkman, Hector, U-Turn, Ducktales, Snowflake
                  AO: The Huey

                  Conditions

                  68 degrees

                   

                  COP  (IC)

                  SSH x 30
                  Good Mornings/3rd Grade Exercises x 30
                  LB arm circles forward then backward x15
                  Moroccan Night Club x 30
                  Overhead Presses x 30
                  Cherry Pickers x 15
                  Windmill x 30
                  Willie Mayes Hayes X 15 each leg
                  A. Kickers x 30
                  SSH x 30
                  Indian Run from Startex around track, over the bridge and to the back parking lot.
                   

                  The Thang

                  The Pax each lined up at one of 6 stations in back parking lot for a total of 3 rounds. First station is Burpees (R1=15, R2=10, R3=5). Everyone else as many reps (with concrete block) as possible at other stations. Switch stations once burpees are completed and HIM at that station yells, “Rotate”.

                  Parking Lot Beatdown (3 Circuits)

                  Station 1 – Burpees (R1=15, R2=10, R3=5).
                  Station 2 – Full Extension Curls
                  Station 3 – Overhead Press
                  Station 4 – Half Extension Curls
                  Station 5 – Kettle Bell Swings
                  Station 6 – Tricep Extensions
                   

                  Bleacher Hops (OYO)

                  Frog Jump up concrete bleachers (4 jumps), walk back down rinse and repeat 6 x, next return coupons at back parking lot, finally, mosey back to startex.

                  MOM (IC)

                  SSH x 30
                  Windmill x 15
                  Heel touches x 30
                  Freddy Mercury x 15
                  American Hammer x 30
                  Flutter Kicks x 15
                  Examiners x 15
                  LBCs x 15
                  SSH x 30
                   

                  COT

                  Prayer defined by defiance, discipline and endurance. Daniel 6:10. Daniel thrown into Lions Den for setting an example of consistent prayer life. It is counter cultural and when we pray to honor and please our audience of one, HE will remain faithful to take care of our greatest needs!
                  These same principles can also develop mental toughness to push through a workout!  1) Defiance toward what your mind says impossible 2) discipline yourself to wake up and push yourself regularly 3) Endurance – It’s a marathon, not a sprint.

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                  Last Practice before the Murph

                  QIC: Fastlane

                  Date: 05/20/2019

                  PAX: Sunburn, Sidekick, Threeskin, Wuzntme, FNG-Yodeler

                  AO: Beast Ridge

                  Conditions

                  58 Degrees Warm & Muggy

                  COP

                  25x IC SSH’s
                  25x IC Imperial Walkers
                  25x IC 3rd Grade Exercise
                  25x IC Wind Mill
                  10x IC LBACs
                  10x IC Reverse LBACs
                  25x IC Moroccan Night Clubs
                  25x IC Shoulder Press
                  25x IC Slow Squats

                  The Thang

                  Mosey on over to the Soccer Field.
                  OYO 10X Step Up on each Legs and then box jump to the next steps X5
                  Mosey on over to the play ground.
                  10 Pull UP OYO X 2
                  25 Incline push ups OYO X 2
                  30 Squats OYO X 2
                  Mosey on over to the pavilion.
                  25 Incline Push Ups OYO X 2
                  30 Squats OYO X 2
                  Mosey on over to Fastlane love shake.
                  25 Decline Push Ups OYO X 2
                  30 Squats OYO X 2
                  Mosey back to the pavilion.
                  25 Incline Push Ups OYO X 2
                  30 Squats OYO X 2
                  Mosey back to the parking lots
                  15X IC Heel Touches

                  COT

                  Prepare Yourself.

                  Moleskin

                  Good times had by all.  Welcome Yoedeler!

                  News

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