Backblasts

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11s

65 and steamy, YHC was on two wheels coming into the lot at Westeros and hit the ground running like Forrest Gump.

Fast mosey down past the port-a-jon up to the school to pick up Willie Loman AKA Foxtrot from Cape Fear and back up to the top of the lot on West End.

Quick Disclaimer for Slaughter Starter

11 Burpees per Minute for 11 Minutes to the stylistic tunes of Punk Rock on Pandora…it’s not commercial free because we all need to know what time the Steve Harvey show comes on the WB!

Finish that up with Max Burps in the 11th Minute (Crowd Pleaser)

Mosey down to the Gaming field for

WOR:

SSH x 11 IC

Mariah Rt x 11 IC

Bridge Hold x 11 IC

Mariah Lt x 11 IC

Superman x 11 IC

Scorpion x 11 IC

Hillbillies er Imperial Walkers x 11 IC

Hillbillies x 11 IC

Main Thang:

11s w Merkins and Jump Squats

Get up the Hill w the Reverse Mosey aka Politician and get back down the hill with Bear Crawl…this is the ode to the Upside Down

As time was getting short, PAX instructed to finish #9 and #10 merkins and #2 and #1 squat jumps consecutively.

Back to the top of the hill for Minor Thang:

Stationary 11s

Reverse Burpees and Reverse Crunches

Time.

NM: Fantastic work this am paying homage to 11 from Stranger Things.  Nice to pick up Foxtrot from Cape Fear.  He got the Uber or Air BnB as T Cell calls it from the Lowes.

Nice to finally post w my buddy Megatron.  Keep up that shoulder PT brother!

Had a fairly good representation of the GR05 Pax in the crowd.  Tried to incorporate some team work at the end to help get all PAX pushed through MT 11s.

Bullhorn:

Keeping Foxtrot’s 2.0 in our TAP as she is entering week 4 at Quantico.  Thank you for sharing with us.

Keeping the T Cell’s in our TAP as #2 is on the way, stubborn little sucker was supposed to show up on Sat and is still warm and cozy.  Please pray for comfort for his M and peace as they go Man to Man on the homefront.

Really grateful for you HIM for pushing me and for allowing me to push you from time to time.  Remember what we discussed this AM…”no discipline seems pleasant at the time…” This goes for our time in the Gloom, our time at home and work and our time as The Lord is sanctifying us here on earth.

Please reach out to someone who needs F3 today.  There are plenty of HIM waiting to be unleashed, they just need you to help AWAKEN them.

Highly encourage you to come up with your goals for ’18…Personally, Professionally and Financially.  How are you going to strengthen your walk with the Lord?  How are you going to Pursue your Wife better?  How are you going to love your Children better?  How are you going to Leverage yourself for others?

Remember be Men of Action not reaction, be Men of Activity not passivity, be Men of Intention not of circumstance.

YHC,

Bagger Vance

PAX: T Cell, Crawfish, Princess Aurora, Porcelain, 3rd Person, Megatron, Foxtrot (Cape Fear), Hi-Viz, Bagger Vance (QIC)

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Three is the Magic Number

Bad Boy, Mickey Mouse, Third Person, Crawfish, Porcelain, Hambone, Edible Arrangements , Deep Dish, T Cell, Funyuns, ThreePutt, BV (QIC)

67 and thick

Since today was my three year anniversary YHC decided to start w the ever popular Blind Melon version of “3 is a Magic Number” and we commenced w the Slaughter Starter of Burpees for the entire song +/- 3:16.

And we’re off through the creek bed, up to 12th for bear crawl, crawl Bear, reverse lunge and skipping (AKA recruiting tool) back down around the Stonewall and circle up in lot next to Picnic Area 1.

WOR:

Plank Jax x 7 IC

IW X 7 IC

SSH X 20 IC

GMA X 7 IC

Check in w Bad Boy to see how his sciatica is feeling and mosey to Picnic Area 1 for

Evolution I:

7 Rounds AMRAP Pull Ups

Plank for 6

2 Min LBC

Wall Sir on STONEWALL

PAX chase down 12 to Kirkwood

Superman Plank for 6

PAX chase up service road to Sunnyside then down to playground for

Evolution II:

7 Rounds AMRAP Push Ups

Nail Salon for 6

2 Min V Ups (if you break set, must run up hill to split tree and back until all break)

Applesauce IR around Com ctr up to Tennis Courts for

Evolution III:

7 Rounds AMRAP HSPU

2 Min LBC

2 Min Rev Crunch

Evolution IV:

11s w Dragon Flags and Deep wall facing Squats (another recruiting tool)

Mosey back to Lot for

Mary:

Bringing it full circle, we finish with “3…” and Burpees

Time

NM:

That Slaughter Starter and Finisher w the Burpees was enough for any normal AOs entire Q but not the Big Show, Stonewall.

Thank y’all for all your hard work, for pushing yourselves and for pushing me. I think I lost time for a bit, didn’t hear nearly as much MC as I was expecting.

T Claps to Hambone for leading the Ruck portion of the am today. He had 7 others out for some good livin. I’m glad y’all didn’t have to suffer his awful Kim Jong Un impression. Am I right Edible?

Always a blast getting a behind the scenes in the law world w Deep Dish at Pre.

Wow, three years and man have things changed. Well, some have stayed the same but there is a ton of good that has come from my engagement with F3.

The first and most obvious to people that I haven’t seen in a while is the weight I’ve lost. Depending on the week is going and how burdened my heart is, I’m down 35 pounds. Much of this is due to better fueling but a lot also has to be attributed to the amount, frequency and pushing that comes from an F3 workout. In years past, I had been an early morning Y guy but honestly would never push myself the way I get pushed at F3. In the past, I’d quit w ten seconds left on a timed workout rather than start a new set of AMRAP. All that changed once I started posting w you freaks. Just this morning as we’re bumping out pull-ups I was directly in Funyuns line of vision, you think I’m gonna drop from the rafters before him, uh, HELL NO!

As far as the Fellowship piece, what a ride it’s been getting to experience that aspect. At the Y, I had the same old conversations with the front desk guys, the young kid at Smoothie King and the Fern Waterers. That’s not to forget all those old men that wanted to talk about their golf grip, posture and last round of golf…naked, no shame, ???⚽️⚾️??? just hanging out everywhere.

In the last five to six years, I’ve felt that a Man needs to have a Band of Brothers out there watching his six, making sure he’s not slipping making sure he’s got his hands on the wheel with Jesus, family, friends, vocation and calling. In years past, I’d rely on my pastor, my brother and my old business partner amongst the half dozen or so. In the last three years, I can testify that number has grown by more than I ever expected. Sure, there’s guys on the outer rings of the circle that are there but shoot, they’re as close as some of my inner circle was in years past.

One of the greatest works of God I’ve seen in my lifetime has been the story of sweet Job, Grease Trap, Katie and their precious family. I know this sounds odd and believe me it’s not because of how I understand (which I don’t) how God saw fit to call Job home BUT how they loved US all so well through their pain. I am so truly blessed to call Grease Trap a friend. It has been truly beautiful to see the other F3 HIM love him and his family well through this Valley. While I yearn for more 3rdF in our group, I have been blind and failed to see how God had been brining it to us this whole time through our brother Grease Trap. Isn’t that how God works? He puts it right there in front of us we just have to gain perspective to see it.

Thank you all for getting out there when it’s humid and hot, when it’s cold and dark or when you smell like last night! This F3 thing isn’t about you or me, it’s about that guy at the office, at church or down the street that needs an Emotional Headlock, a group of men that are fighting for him and to start the morning off with three minutes of Burpees!

YHC, BV

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A Tale of Two Qs

19 posted for some fun in the gloom.  Here’s how it went down:

Mosey around parking loop and down to bottom of the hill.  Backwards run up the hill and head to the main lot for warmup COP (yes, we did one this time)= SSH, Imperial Walkers, Hillbillies, various merkins (regular, clerkins, werkins, staggered grip, Chuck Norris)

Check with Big Stick to see if he’s ready to take over.

While in circle, bear crawl to center, 5 merkins, crawl bear back to the outside of the circle, 5 merkins, and repeato x3.

Check with Big Stick to see if he’s ready to take over.

Lineup on parking arrows, run backwards to end of drop-off lanes, 5 merkins, sprint forwards back to starting line and 5 more merkins.  Repeato x4 with some random core work between some sets.

Check with Big Stick to see if he’s ready to take over.

Polar Bear down the lot, turn around, inchworm merkins half way and burpee broad jumps the rest of the way.

Indigenous People bear crawl across lot.  Everyone planks while the person in back bear crawls to the front.  Once everyone completed a rotation we switched to holding table and crab walks.

Check with Big Stick to see if he’s ready to take over, but Big Stick decided to leave.

Mosey back to the center of the lot for 5 minutes of Mary.

NMM: Based on last Friday’s Co Q, YHC decided to do most of the driving.  Big Stick appeared extremely prepared, and YHC planned to give Mr Stick the Q for the last ten minutes.  This served to shield the PAX from 25 minutes of sprints and explosive merkins as well as to make sure everyone got a full dose of Toga this time (can you really get enough?).  Imagine YHC’s surprise to learn that Big Stick had another date that required him to leave before the end.

There were of course the usual festivities at The Hall today.  Bagger was disappointed when YHC forgot to do both sides of the staggered merkins, nobody knows how to perform Balls to the Wall, and Ludwig needs some tricep work to maintain crab walk form.

Strong work today, happy birthday Kathy, and welcome to FNG American Girl!

Stay Classy,

Toga

PAX:  Bagger Vance, American Girl, Black Lung, Edible Arrangement, Ludwig, Big Stick, Floppy Disk, Swamp Fox, CAPS LOCK, Blue Mule, Toga, Kathy, Yard Sale, PSL, Offshore and four others I’m missing (Big Stick was supposed to take roll call)

QIC: Toga and sort of Big Stick

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Post-HalloPalooza

QIC: NPR

Pax: Black Lung, Scraps, Seagull, Yosef, Iditarod, Grohl, Mr. Roboto, Aristotle, Childish Gambino, Airwolf

11 Pax posted on a balmy Thurs Am for NPR’s Halloween celebrations. Namely burning of the sugar with smoker after smoker.

Warm o Rama – 2 laps around the parking lot, 20 baby arm circles both directions, 15 Willie Mays Hays, 15 Imperial Walkers and Hillbillies, 10 Michael Phelps

The Thang:

NPR had run of the Blutooth and focused on muscle failure this morning. PAX chain smoked different muscle groups. NPR ran the following:

Move It Like This, Baha Men – Side Straddle hops the whole song. When they say “move it like this” do a burpee

Ghostbusters, Ray Parker Jr- baby crunches the whole song, WWI situp on “Ghostbusters”. PAX also worked on dodging parking cars. Sad Clowns want their spot, even when there are hundreds of open ones elsewhere

Smooth Criminal, MJ – plank the whole time. Do a Mercan when he says “Annie or Ok”.

Dream On, Aerosmith – hold reverse plank. Do a dip when he says “Dream on” or “Sing”

Gettin Jiggy With It/This is How We Do it – bearmuda triangle, 5 squats, 5 derkins, 5 WW1 situps. Bearcrawl 2 ways and Crawlbear 1 way

Cool down lap around the parking lot.

BoM/CoT

Bullhorn: PT test next Thursday, see how you’ve improved since July

 

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Betsy

The Hill

QIC: GreaseTrap

Pax: Brother-at-Law, Binary, Tampa, Yardsale, Preacher man, PSL, Calf Killa, Donuts(properly named), Captain Derivative (FNG), Venus, Big Bang, Blue Mule, Toga, Frugal, NumbTux, Big Stick, CAPSLOCK, Funyuns, Big Bang, GreaseTrap

19 Pax posted for a good workout with perfect temp- 60 degrees

Warmup:

Run to circle area

SSH X20

10 Merkins

Goodmornings X15

Slow and low squats tempo X25

10 Merkins

WMH X10

Strungth: 10 min

Partner up for 5-5-5-5-5

Heavy weight thrusters with Barbell in weight room. Unusual we worked out inside but it was great to put some heavy weights into the workout.

METCON:

20 min AMRAP of the following:

20 Amphitheater jumps

20 Wall-balls with 12-20lb balls

20 KB Swings 40lb or heavier

20 Merkins

Run to street and back.

 

Time was up so put up weights and run to football field for COT

Great workout today boys. This is a little different style then the typical F3 workout but I believe everyone got a good butt kicking this morning.

Till next time,

GreaseTrap

 

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Ghosts of Swerkins Past

Titan – 11/1/17

PAX: Bad Boy, Blue Mule, Porcelain, Third Degree, Crawfish (Q)

Conditions: High 40s w/ a drizzle progressing to outright downpour.

Short mosey around PAC.

Warmorama: SSH, squats, IW, BAC f/r

Elevens: Pull-ups & swerkins w/ lunge walk between stations (BB title comes for jangling swing chains – credit to Porcelain).

Mosey by the cars to grab YHC’s ruck and head to the Parthenon Ave hill. PAX take turns running around hill loop with ruck while other PAX perform AMRAP of exercise called by runner.                                                                                                            Rnd 1: Plank jacks, squats, overhead claps, imperial walkers, carolina dry docks Rnd 2: America hammers, WWIIs, V-ups, shoulder taps, hello dollies

Mosey back to launch point and finish w/ 10 burpees/minute x 2 minutes.

Bullhorn: Check Slack for ruck training schedule. Prayers for The Kemps and new babies on the way.

SYITG,

Crawfish

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500 Yards of Martin Luthers

500 years ago today, Martin Luther sparked the Protestant Reformation with the writing and posting of his 95 Theses and altered the course of world history.  I’m pretty confident this why we have Halloween and kids dress up and get candy from strangers, right?

When he did it, I’m sure a part of Luther was wondering, “you know what, I wonder if this will inspire people 500 years from now to do a workout in my name…” And to that, I’ll say: it did.

Maybe that’s not the case, but this was a momentous occasion in Protestant history and QIC wanted to make sure we all could remember that 500 years ago was Martin Luther’s release of his 95 Theses.  So in remembrance of this hallowed day in history and on a chilly 38 degree Halloween morning, 21 men embarked on a workout in Luther’s name.

PAX: Frugal Macdoogal (QIC), Cathy, Venus, PreVac, Off Shore, Umbrella, Brother at Law, Big Bang, Cowboy, Binary, Funyuns, Donuts, Big Stick, Yard Sale, Floppy Disk, PSL, Bagger Vance, Edible Arrangements, Ludwig, CAPSLOCK, Dupree

Quick Disclaimer then straight in to mosey up the hill to flagpole parking lot in front of the main building in the Ag Center (probably not the formal name for the building).

THANG:

Partner up. Partner One runs the loop down to the front gate and back up, almost 500 yards while Partner Two begins the MARTIN LUTHER workout, 95 reps of each exercise before moving to the next one.  When Partner One returns, he picks up the workout while Partner Two runs the loop.

M – Merkins

A – Aiken Legs (20 Squats, 20 Squat Jumps, 20 Lunges, 20 Split Jacks)

R – Reverse Crunches

T – Tuck Jumps

I – Inch Worm

N – Ninety Five Gorilla Humpers

L – LBCs

U – Uchi Mata Merkins (merkins with leg raise on push up)

T – Toe Touch Abs

H – Hydraulic Squat

E – Elbow Plank Donkey Kicks

R – Rockette Hillbillies

Mosey back to church lot and COT.

QIC had to skip out at 6am, so thanks to Donuts for wrapping things up.

Great work today, guys!

Till Next Time,

Frugal

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Westeros – 10/30/17

PAX: Porcelain, T-cell, Megatron, Hi Viz, Third Person, Princess Aurora, Crawfish (Q)

Conditions: Winter is coming.

Mosey to west side of school. Warmorama: GM, WMH, Seal claps, Hillbillies, SSH

Mosey to tennis court for 4 corners: Merkins, flutter kicks, squats, imperial walkers. Round 1: 10 reps of each, lunge walk between corner. Rnd 2: 20 reps, bear crawl between. Rnd 3: 30 reps, broad jump between. Rnd 4: 40 reps, reverse mosey between.

Recovery mosey around carpool circle.

Partner drags x 2 across tennis courts.

Indian run back to launch point.

Mary: LBCs x 20, American hammers x 20

COT: Check Slack for upcoming Ruck training.

SYITG,

Crawfish

 

 

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QIC: GreaseTrap

Pax: Black Water, Accounts Receivable, Yard Sale, PSL, Ccr, Floppy, Black Widow, Calf killa, CAPSLOCK, NumbTucks, Lewd Wig, BV, and GreaseTrap

13 faithful men showed up to prove they were not scared of the cold. 34 degrees

Here is what we did:

Warm up:

Big loop around the school

Lunges to second speed bump

Side shuffle next two

Circle up

We did a number of SSH, GMs, WMH, then tempo squats (ass below knees), and Merkins.

Grab either weight or coupon and head to pavilion.

12 min AMRAP

2 thrusters with coupon

2 front squats with coupon

2 step ups with coupon

Run to bottom of Hill and back

Then do 4 of each exercise then bottom of Hill and back

Then 6,8,10 and so on till time was up

10 min AMRAP

Partner push ups

P1 does push ups with coupon on back while P2 in squat position. Swap back and forth. Strong emphasis on chest touching ground and elbows locked out at top. Floppy and I got 120 and we were smoked!

10 min AMRAP

Lunge to other end of pavilion 10 jump squats then back at other end with 10 burpees. For lunges emphasis on hands above head and knee touching ground

Time was almost up so back to COT for some Good mornings and WMH which was a beautiful thing.

Great workout today guys!

 

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Bomber – 10.27.17 – “Somebody’s bakin’!”

QIC: Princess Aurora

PAX: T-Cell, Megatron, Porcelain, Firefox, Bicentennial Man, Crawfish, Hambone, The Baptist

9 HIMs posted at Bomber for a taste of some fresh-baked ciabatta.

With four PAX coming off of a 2-mile warmup, the rest of the crew rolled in and we got going.

THE THANG

After a .4 mile mosey of a circular nature, we hit the COP back at the starting point. All exercises IC

  • SSH x 20
  • WMH x 20
  • LBAC x 10 F
  • Big “Baby” Arm Circles x 10 F
  • Big “Baby” Arm Circles x 10 R
  • LBAC x 10 R

Enough playtime. Step over to the path and whip out the timer for some tabata. Each round of tabata was followed by another .4 mile run.

  1. Merkins
  2. Squats
  3. BBS

With some help from Hambone, we broke out the rucks to use as coupons. PAX split into threes. P1 does 10 walking lunges with the ruck overhead while P2 and P3 bear crawl beside him. Rotate through and RnR back to the starting point.

Next up was a 50-yard Farmer’s Walk. Switch sides on the way back. P2 and P3 performed burpees .

Out of time! COT/BOM

MOLESKINE:

Glad to see Bicentennial Man back in the mix, and thanks to Hambone for Qing the warmup trot. Murphy Mile WILL happen

BULLHORN:

GrowRuck training is happening. Check Hambone’s blast for info on times, places, and routines.

Prayers for T-Cell as they’re expecting 2.1 this week. And praises for Grisham as they welcomed 2.2 Friday!

PA out.