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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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                    Power of the LWD

                    QIC: Co-Q (John Doe, WuzntMe)

                    Date: 11/06/2019

                    PAX: John Doe, WuzntMe, Walla Walla, SwipeRight, Vaccine, Madoff, Toe Tag, MaYhem, Fastlane, Peanuts, Jazzy Jag, Escobar, FNG-Angel Hair

                    AO: Hacksaw

                    Conditions

                    Cool Brisk Fall Morning with a light fog over the open field

                    COP

                    Mosey – Grab Block from Hacksaw Stack – Mosey to Field

                    Side Straddle Hops – 25 (IC), Forward Folds – 10 (IC), Third Grade Exercises – 10 (IC), Willie Mays Hays – 10 (IC), Lil Baby Arm Circles – 10 (IC), Rev Lil Baby Arm Circles – 10 (IC), Side Straddle Hops – 25 (IC)

                    The Thang

                    10 Reverse Lunge to Front Raise Curl w/ Block

                    10 Plank Jack & Push Up to Leg Extension w/ Block

                    10 Half Press to Full Press w/ Block

                    10 Block Cleans

                    10 Sumo Squat w/ Raised Block

                    10 Lateral Lunges w/ Block

                    *Block Bicep Curls or Tricep Extensions while waiting on everyone to finish

                    **Repeat Exercises in cadence until time

                    WuzntMe Handoff-

                    Mosey to the bridge and back

                    20 goblet squats

                    15 man makers

                    10 John McCains

                    6 Consecos

                    Mosey to bridge

                    10 Goblet Squats

                    10 Man makers

                    10 McCains

                    6 Consecos

                    Mosey

                    10 Goblets

                    10 Man makers

                    10 McCains

                    6 Consecos

                    MARY

                    Flutter Kicks x20 IC

                    Heel Touches x20 IC

                    Freddie Mercury x 20 IC

                    Time.

                    COT

                    [Insert any wisdom you’d like to share]
                    [The “COT” aka the “CIRCLE OF TRUST” is 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

                    Welcome to Angel Hair, a retired Marine. He started chirping a bit, but good-natured trash talk is always welcome. He let us know that we broke him. Like a limp, wet, small white noodle. Don’t taunt the Q…

                    News

                    Convergence at the BX 11/16, Battery anniversary 11/23, shirt link down – expect shipping soon.

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