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Leave No Muscle Behind

QIC: Sunburn

Date: 06/11/2019

PAX: Candu, Steam Engine, Dirk, Countdown, Whoopi, Ascot

AO: Boneyard

Conditions

A pleasant 60 degrees. Is this fall?  I’m not complaining but Candu was confused as to what to wear.  He ultimately decided to wear shorts and his tee so no one would make fun of him. 

COP

Mosey to the Landing Strip

SSH, Forward Fold, Willie Mays Hayes, Imperial Walkers, Mountain Man Poopers, SSH

The Thang

Outbacks:

Bear Crawl to light post, run back
Lunge to light post, run back 
Burpee Broad Jumps to the light post and run back.

Mosey to Benches
10 Step Ups each leg x 2
10 Incline Merkins x 2
10 Bench Dips x2

Mosey back to Landing Strip
Suicides:
Run to first light and back 5 Merkins
Run to 2nd light and back 5 Werkins
Run to 3rd light and back 5 Diamond Merkins

Round 2:
Run to 1st light and back 5 Carolina Dry Dock
Run to 2nd light and back 5 Carolina Dry Socks (Right Leg)
Run to 3rd light and back 5 Carolina Dry Socks (Left Leg)

Mosey to the Jail Yard

7 Station Circuit
Dips, AB Machine-Leg Lifts, Box Jumps, Decline Merkins, Pull Ups, Spring Squats, LBC’s

Lap around the track and repeat the 7 Station Circuit

Lap Around the track but last 150 yards breakout for the parking lot.

COT

Shared Galatians 5:22-24 “The Fruit of The Spirit”

These are all great attributes to have and strive for but how do we get there? It’s by our daily walk, seeking the words of Jesus through His word, prayer and meditation. We can truly fake this stuff but when it becomes natural and an outpouring from your life that’s when it’s Spirit led and becomes truly a Fruit.  Thank you “Countdown” for adding and reminding us that we are the vine and without the branch (Jesus) it’s impossible to bear fruit.

No Prayer request.

Upcoming Ruck Event for fallen 5 on July 

Moleskin

Weather was crazy good. 

Good to have Steam Engine roll in to check out the Boneyard. The dude is a beast. 

Ascot is enjoying the married life and has come back to us after a brief absence. 

Candu as always was good for some obscene moans and groans of pain. Hit him with the unexpected 5 burpees at the end.

Burpee Bus lives although we only caught 2 this morning.  

News

Found out that Roadhouse has sold his business and that’s why Dirk has been absent, he’s had a lot to do to get ready for the sale. 

Roadhouse gets off his crutches this week. 

Recent Backblasts

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    Last Minute, In It To Win It – 05/21 (Boneyard)

    QIC: Sunburn

    Date: 05/21/2019

    PAX: Candu, Whoopy, WuzntMe

    AO: Boneyard

    Conditions

    It’s heating up but was still nice.

    COP

    SSH’s, Forward Fold, Willie Mays Hayes, Cherry Pickers

    The Thang

    Mosey on over to the far parking lot. Suisides – Bear Crawl to 3 light pole & run back, Lunge to 3 light pull & run back, Purpee jumps to light pole & run back.  Over to wall: 20 Incline Merkins, 20 Wall Dips, 20 Decline Merkins.  Mosey around track and sprint at every 3rd light.  End with a round of Mary’s. 

    Title of exercises or routine
    Last Minute, In It To Win It

    COT: Commitment is the word of the day.  Let your word be your word. It’s an example to those who you’ve made the commitment to such as family, co-workers and other F3 men.  

    Moleskin

    It was good to have Candu back from his honeymoon and in his true form. Lot’s of moaning and groaning going on from Candu and Whoopy. 

    News

    Upcoming Murph Challenge

    Recent Backblasts

      Posted on

      Start your weekend by getting a Sunburn

      QIC: Sunburn

      Date: 05/18/2019

      PAX: Fastlane, Bubbles, Sidewinder, ThreeSkin, Mustang, RugDoctor, Mrs. Baker, 9 Volt, Sidekick, Schnitzel, Transplant

      AO: The Battery

      Conditions

      Perfect, not too hot, not too cold

      COP

      Mosey around the dog park to the far end of parking lot. SSH, Forward Fold, Mountain Man Poopers, Willie Mays Hayes, Imperial Walkers, LBAS, LBAS-Reverse, Overhead Press, Seal Claps

      The Thang

      Mosey around park to playground.

      3 Rounds: 20- Big Boy Sit Up’s, 20-Werkins, Dips, 20-Air Squats, 20-Merkins – Run up and around Playground

      Mosey to Hill around park to hill. Lung Up hill to parking lot.

      Lunges across parking lot and back

      Bear Crawl across parking lot and back

      Burpee Broad Jumps across parking lot

      3 rounds of wall jumps

      Mosey to bottom of hill: Bear Crawl up hill

      Mosey down top side of playground

      20 Pull Ups on your own

      Mosey to bottom of playground to for a round of Mary

      Mosey back to starting point. 

      COT

      Word of the day is commitment. Family

       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

      [The “Moleskin” aka the “NAKED-MAN MOLESKIN” is the portion of the Backblast in which the Q describes interesting things about the Workout that are at least partially true.]

      News

      Upcoming Murph

      Recent Backblasts

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        What is your WHY?

        QIC: Sunburn

        Date: 04/23/2019

        PAX: Early Bird, Peanuts, Whoopy, Candu, Roadhouse (Respect x2), Iron butt (Respect x2), Dirk, Ascot, VSquared

        AO: Boneyard

        Conditions

        60 Degrees, dry and peaceful

        COP

        SSH, Forward Fold, Willie Mays Hayes, Windmills, SSH, LBAC, RLBAC, Moroccan Disco, Seal Claps, Shoulder Press ***Burpee Bus*** x5

        The Thang

        Mosey over to the picnic benches
        Beware of the Burpee Bus
        Step Up’s x10 Each Leg

        Bench Dips x10

        Squats x10

        Elevated Merkins x10

        Step Up’s x 10 Each Leg

        Bench Dips x 10

        ***Burpee Bus***(5 Burpees)

        Sep Up’s x10 Each Leg

        Elevated Merkins x10

        Mosey to Tennis Courts:

        Diamond Merkins x 12

        Imperial Walkers x10

        In honor of Ascots upcoming wedding:

        Proposal Lunges across both courts and back

        Pickle Pounders

        Getting Freaky with Pickle Pointers

        Now he’s ready for his wedding night!

        Squat Hops to far side and back

        LBC’s x15

        Lunges to far side & back

        ***Burpee Bus***

        Squat Hops to far side and back

        Diamond Merkins x10

        Mountain-man Poopers

        Mosey down the hill to wall

        Wall Dips x12

        Mosey back to parking lot.

        ***Burpee Bus***

        Mary’s: Crunchy Frogs, Hello Dolly, American Hammers, Freddy Mercury’s, Flutter Kicks, maybe some more but I don’t remember.

        COT

        This morning I talked about the importance of knowing your WHY in everything you do. What is the why behind your work? What is the why behind your marriage? What is the why behind your F3 commitment? What is the why behind your parenting? If you don’t know why you’re doing something then it’s just being done without any meaning behind it. Know the why (motivation) and it will can change your outlook on it and your attitude toward it. Don’t just exist, make your life meaningful by knowing your WHY! ***Burpee Bus x 2 1/2 during COT) ***

        Moleskin

        After our quick mosey and warm up at the front parking lot we found Peanuts wandering the park. I’m not sure if a drug deal went down (this is the Southside) or if he was shopping at Food City but he found us.

        With Ascot’s upcoming wedding I opened up opportunity to any marriage advise. Great words of advise from Candu, Ironbutt & VSquared.

        There was some chatter early on but by the time we got to the tennis courts it got pretty quite. Although, Candu is always good for some choice words when another round of lunges is called out or the Burpee Bus drives by.

        News

        Candu is on Q at Lions Den tomorrow. Moondance has a brand-new 2.0. Congratulation. Ascot is getting married Friday evening. (Give me grandkids)

        Thanks for playing, it was fun!

        Recent Backblasts

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        Vila – Boneyard (04/02)

        QIC: Vila & Sunburn

        Date: 04/02/2019

        PAX: Dirk, Roadhouse, VSquared

        AO: Boneyard

        Conditions

        Damp

        COP – Vila 

        Warm up:

         

        1. SSH IC x15
        2. Imperial Walkers IC x15
        3. Forward Fold x15
        4. Plank IC x20
        5. Up Dog x15
        6. Down Dog x15
        7. Mountain Climbers IC x15
        8. Forward Fold x15

         

        Repeat

        The Thang

        Sunburn takes over

         

        Mosey to picnic tables

        1. 20 step ups
        2. 10 in incline meekins
        3. 5 burpees

        V-Squared Shows up

        3 sets

        Mosey to tennis courts

        1. Suicides and hold plank
        2. Lunge down and back
        3. Bear crawl across court and up the hill
        4. Mosey back and hold plank

        Mosey around track to workout playground, sprint between flags.

        Time rotation workout. 1 minute circuit.

        1. Dips
        2. Pull ups
        3. Squats on spring board
        4. Box jumps

         

        Mosey around track to the lot.

         

        6mom called by PAX

         

        • American Hammer
        • Hello Dollies
        • Box Cutters
        • LBCs
        • Reverse Pickle Pounders
        • Flutter Kicks
        • Plank

        COT

        Nothing much today

        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

        [The “Moleskin” aka the “NAKED-MAN MOLESKIN” is the portion of the Backblast in which the Q describes interesting things about the Workout that are at least partially true.]

        News

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

        Recent Backblasts

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          Sunburn (03/23 – Landfill)

          QIC: Sunburn
          Date: 03/23/2019
          PAX: Fissure, Jabooti, She Shed, Doodles, Iron Butt (Respect), Roadhouse (Respect), Money Ball, Snowflake, Fly-by (Respect), VSquared, Brightspot (Willy Loman), Mensa (Respect)
          AO: The Landfill

          Conditions

          Bright and cheery

          The Disclaimer

          Yes and added a second. The big “T” on my hat does not mean I’m a Vols fan. It has yellow behind it and in stands for Tuscola High School as in that’s where Johnathan Crompton slung the old pigskin pre Tenn. and set all kinds of records. I repeat, I am not a Vol’s fan.

          COP

          SSH’s while we waited on the few who were late. Mosey to lower lot. Willie Mays Hayes, Forward Fold, Side Stretchs, LBC forward, LBS reverse, cherry pickers, Seal Claps, Seal Claps, SSH’s

          The Thang

          I looked up and there stood this majestic hill we just had to do something. 
          Hills, Soccer Suicides and Playground
          Bear Crawl to top. Those in front head back down and pick up the 6

          Lunge to top and pick up the 6

          Run to top and pick up the 6

          Playground Circuit Training

          Soccer suicides: x 2

          Run to first flag: 10 – Flying Squirrel Burpees

          Run to second flag: 15 – Merkins

          Run to Third Flag: 20-Flutter Kicks

          Run to forth flag: 25 – Side Straddle Hops

          Run to fifth flag: 30 – Jump Squats

          Playground Circuits

          15 Swing Crunches

          15 Dips

          5-10 pullups

          We did a 2 minute low plank and a 1 1/2 minute low plank. (Mental Toughness)

          LBC’s, Flutter Kicks, American Hammers and Crunchy Frogs

          COT

          Get your body in the right place. It’s hard sometimes but just get there where ever it is. F3 Workout, Church, Work. We are here to hold each other accountable.  If you keep showing up, doing the hard things and are consistent it will make you better. We are here to help build each other up and make each other better through accountability and encouragement.

          Appreciate Jabooti holding himself accountable and confessing and apologizing for a bad attitude.  We’ve all been there and we all appreciate you showing up and being a part of this incredible group of men. 

          Moleskin

          Not a lot of chatter going on this morning.  I think once we hit the hill we all shut down the chatter and were looking for our breath. 

          News

          Convergence in Ooltewah next week.  Boneyard AO kicks off this Tuesday.  Have a good week men and see you in the gloom.

          Recent Backblasts

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            Circles of Intervals

            QIC: Sunburn
            Date: 03/05/2019
            PAX: Back Pew, Care Bear, CANDU, Dirk, Ducktales, Free Candy, Flemish, Goose, Hobo, Iron Butt (Respect), Moneyball, Peanuts, Ringwald, Roadhouse (Respect), Skitch, Sunshine, WuzntMe
            AO: Hill City

            Conditions:

            So cold that Ducktales showed up dressed like Ralphie from A Christmas Story

            The Disclaimer:

            Expressed and added the 5 Core Principles of F3 which is a good reminder every once in awhile.

            COP:

            SSH
            Willie Mays Hays
            Forward Fold
            Windmills
            Imperial Walkers
            Mountain Man Poopers – Had to demonstrate because some HIM’s  didn’t do the homework assignment.
            Arm over head point elbow to sky
            stretch
            Little Baby Arm Circles
            Reverse Little Baby Arm Circles
            Seal Clap
            Military Press

            The Thang

            >
            6 Pain Stations for 45 second intervals – Run to each station – 2 Rounds
            Station 1: Burpees
            Station 2: Jump Squats
            Station3: Bench Dips
            Station 4: Step Up’s
            Station 5: Merkins
            Station 6: Froward Lunges
            In between rounds we met in the
            middle for Warrior Lunges
            After Second Round we ran around
            the circle, met at one end and Bear Crawled to the middle to hold a 2-minute
            lower plank to talk about and test our mental toughness.  Bear Crawled back out to the circle and mosey
            to the parking lot to do some abs and end with our COT

            COT

            We talked a lot about Mental Toughness this morning and why it’s important. Those who excel in whatever endeavor they take on aren’t necessarily the most skilled, the smartest or the most physically gifted, it’s those who have built up mental toughness or “grit” through the focused discipline of being consistent to do those things that need to be done to get better. They are the one’s that push themselves beyond what they think they are capable and continuously do the hard things that make them better. I Challenged everyone to get out of your comfort zone and do something that maybe you’ve been thinking about but haven’t taken the steps to start. Look for an area in each of the F’s to get out of your comfort zone and do in order to make yourself better. Set Goals, Grind it out when it feels impossible, Fail and then get right back up and persevere. A big task or goal may look too big at the beginning but you get there one day at a time through baby steps.

            Moleskin

            Handbag was the only HC that didn’t show. However, he did give a courtesy call to Ringwald at 4:00 AM to let him know he wouldn’t be posting. With friends like that who needs an alarm clock?
            CANDU’s excuse for not executing the homework assignment was that he didn’t have time for the video to load. Either he needs better internet or he need more patience. After all you are about to get married and that patience thing will go a long way.

            News

            2.0 this Saturday. Fellowship opportunities coming up so check the channel for times and locations. Some expressed they will be fasting as we approach lent this week, maybe you want to join them. Various Ash Wed services to attend. I apologize but don’t remember the specific church WuzntMe said he will be attending but all are invited. Maybe, he could put that on SLACK. Sunburn is now a licensed Realtor in the state of TN & GA. Referrals that turn into a sale are rewarded with Gift Certificates so it you know anyone that needs to buy or sell a house pass them my way.