Backblasts

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Partner Smartner

AO: bomber
Q: DintyMoore
PAX: Papa Bear, Pep, Sherlock, Spinal Tap, Tim the Toolman, Vector, Wolfpack, 1 DR from Blount County TN
FNGs: None
COUNT: 9
CONDITIONS: Dark and Crisp

WARMUP:
Mosey around Start Ex
– partner up at parking lot
– Over/Under – 1 min each

Part 1
– Partner 1 sits on 6 with arms out to side doing heel taps in front
– Partner 2 jumps over arms/legs in clockwise manner
Part 2
– Partner 1 alternates low/high plank
– Partner 2 jumps over then crawls under
Part 3
Bear Crawl Tag – if your hand is touched then you leave the game area and do 5 burpees before re-enter

THE THANG:
Mosey to Playground
Dora Dora Dora
Same partners – partner 1 runs building perimeter while partner 2 does below
50 pull-ups
100 push-ups
150 squats
200 american hammers

MARY:
Mary – Go – Round for 10 minutes w/ each Pax choosing their favorite

ANNOUNCEMENTS:
Join #nonoisenovember

COT:
Upcoming travel and family dynamics surrounding those opportunities.

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King of the Hill

AO: thebuffalo
Q: greyalbum
PAX: 40 Minutes, The Bobs, Ultratecht, Hot Route
FNGs: None
COUNT: 4
CONDITIONS:
Extra crispy

WARMUP:
Mosey down the park road
Burpees
SSH
Mountain Climbers
Worlds Greatest Stretch
Mosey back to bball court

THE THANG:
Took coupons to base of Long Ave hill
One man runs up to the top to complete exercise while men at the bottom all run through separate exercises. Cycle through all PAX R&R

1. Top of hill – 10 blockees/bottom of hill squat thrusters with coupon

2. Top of hill 15 V ups with coupon/bottom of hill overhead press, curls, skull crushers, goblet squat, lunges, bus drivers

3. Top of hill 20 overhead press/bottom of hill curls, skull crushers, goblet squat, lunges, bus drivers

MARY:
Seated Freddie Merc
Prom Dates
Side Planks
Box cutters
Flutter kicks
American Hammers

ANNOUNCEMENTS: Check Slack

COT: Each man gave a brief life update on how they’re doing open to interpretation. We had a strong time of sharing. We all need each other. One person shared that they’ve learned with age that true strength is shown in your ability to ask for help.

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Struggle bus: Grisham WOD

AO: thestronghold
Q: tampalibra
PAX: Skeet, Red Skull, Crawlspace, Right Said, Dan and Dave, Hair Band, greyalbum, Mullet, toga, Ginger, Decaf, Knuckles, Ringworm, baggervance, Thunder Duck, Hacker (Franklin), Young and Restless, Shocker (Mark Holmes), backtrack, pizzalot?, hops, re-inlist, peewee, sally the camel, peach fuzz, flipper, red shark, cool cucumber, iron lung, two more that split before the count
FNGs: None
COUNT: 31
CONDITIONS: Spicy

WARMUP:
Burpee-pocalypse 10 down to 1

THE THANG:
Burpee over block x 5
Block press x 5
R&R x 10, 15. 20, 25, 20, 15, 10, 5

The Grisham WOD was the welcome party workout for STRUGGLE 001 so YHC thought it only fitting to show the 4:13 men who opted out, and the F3 PAX who were unable to attend, what was up. The STRUGGLE 001 class endured this workout, q’d by @bigbang, after admin and before leaving the grounds. After completing this workout they still had 8hrs and 10+ miles left to go. Mad respect for these men, they absolutely crushed it then and did it again with confidence this morning.

Re-inlist was Team Lead for this portion during Struggle 001 so I thought it was only fitting he bring us home for the last 4 rounds

MARY:
I felt like the 4:13 men earned the right to choose Mary so they had the option of typical core work or the burpee-pocalypse. @IronLung loudly chose burpees for the group, which was super fitting for this class. He even took over calling out the rounds “3 BURPEES SIR, DOWN!” 😂

ANNOUNCEMENTS:
– Praise report for the Gunn family
– Prayers for @HairBand and his family navigating the death of a great-grandparent and the related family strife
– Praise again for the $5k from the F3 Foundation
– YHC shared that on Nov 21 we’ll be adopting a little girl we’ve been fostering for 1.5 years now
– Signing Day tomorrow!
COT:

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Lights Out

AO: the-knoll
Q: Sooie
PAX: AAA, El Capitan, G-string (Eli Kresta), Malibu, Pebbles, Sooie, Timber, Wolfpack
FNGs: None
COUNT: 8
CONDITIONS:
27 degrees 🥶, starry ✨

WARMUP:
Breathwerkins:
30 breaths at a tempo of 66bpm. 2 count inhale, 2 count exhale. Breath hold and merkins until failure or Needtobreathe
20 SSH
15 BAC
15 BBAC
10 Don Quixote
Stretch/shakeout OYO

THE THANG:
3 cones scattered throughout the knoll. Mosey to each cone and perform the following plank exercises:
20 thigh taps
20 shoulder taps
20 rotating planks
20 leg raises
20 arm raises

LIGHTS OUT
2 teams, 3 cones per team. Each team sets their illuminated cones in the “end zone”. Teams send a runner sprinting to the end zone, perform an exercise 5x, then either turn the light out on the opposing team’s cone, or return to re-light an extinguished cone. 1 point awarded when a team extinguishes all 3 cones of the opposing team. Change exercise with each point. First to 5 wins.
Merkins
Iron mikes
Dry docks
Big boy sit-ups
Jump squats
…it was a shutout 5-0 ☹️

MARY:
15 leg lifts
15 emperor penguins
Flutter kicks for 1 minute

ANNOUNCEMENTS:
#no-noise-november
Hobblin’ Gobbler
Polar plunge

COT:
YHC shared 5 things I’m hoping to get out of No Noise November. Reflected on quote from Blaise Pascal: “The sole cause of man’s unhappiness is that he does not know how to stay quietly in his room.”
Prayer requests.
Prayed and 15 seconds of silence.
Enjoyed good mymblechatter over some Sooie Brewie ™️

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Rain on Rain on Rain

AO: toratoratora
Q: 40 Minutes
PAX: greyalbum, Hot Route, Ultratecht, Quik Stik, The Bobs
FNGs: None
COUNT: 6
CONDITIONS:
Lots of Rain

WARMUP:
Standard stuff

THE THANG:
“The Alex Workout” Had to call an audible due to the rain, so we ran to the bridge and back with some burpees interspersed.

ANNOUNCEMENTS:
No noise november about to kickoff

TAPS:
Thankful for brotherhood

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On Turning 30 and Batman

AO: westeros
Q: Siri , Salpal
PAX: DintyMoore, Siri, Crawlspace, Salpal, Pep, Red Skull, Black Lung, Vector, Right Said, Tim the Toolman, Grape
FNGs: None
COUNT: 11
CONDITIONS: WET and cold

WARMUP: everyone took a card to randomly assign roles for the workout. RedSkull was Batman, Right Said was Joker, and the rest of us were citizens of Gotham initially loyal to Batman. SalPal led us through some semi-wet warmups.

THE THANG: burpees and pull ups, pull ups and burpees, courtesy of SalPal. Training the PAX for the canonical 1,000 lbs that Batman was able to lift. Then we hustled off to the tennis courts where Siri took over.

Joker do side straddle hops and call different exercises for team Batman to do, and call cadence. ~5 minutes. Intent is for joker to play games with his enemy. Anyone who needs to bow out can join team joker and do side straddle hops.

Freeze tag for Joker to pick off members of Batman’s crew. Joker has 30 seconds to tag as many people as possible. Whoever he tags joins his team and helps him tag others.
Rest of the workout is a competition between team Batman and team joker.

Relay race: bear crawl up the steps, crawl bear back down, one pax at a time. Rest of the PAX do merkins while they wait. Winning team gains one of the other team’s members.

Relay race across the field. Each person sprint down and back then tag the next person. PAX do abs while they wait. Everyone sprints 2 times.

Relay race at the playground. Each person does 30 merkins while his team does dips. Everyone goes twice.

At this point the teams were pretty evenly split between Batman and Joker.
2-minute Ring of Fire to close out.

MARY:

ANNOUNCEMENTS:

COT:

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The Official End of Octoburpee

AO: detention
Q: ccr
PAX: ccr, Deep State, Donkey Hammer, Esposa, EZ-Go, Focker, Michelin Man, Movin On Up, Pedialyte, t-cell, Topanga, Winona, Works for a Guy
FNGs: None
COUNT: 13
CONDITIONS:. Gloomiest day in awhile. Steady rain, steady sweat

WARMUP: some stretching, some quick yoga and some arm circles forward and back. Also 10 slow and low merkins for good measure

THE THANG: well, everyone thought yesterday was the end of the octoburpee challenge. Today was a bonus day. We started with a sequence of 3 burpees, high plank and then another exercise. We did 10 total rounds mixing in merkins, dry docks, thrusters and low plank. 33 burpees.

Next was some ole fashioned 11s. Burpees and jump squats. 55 more burpees for a total of 88.

Last was some tabata work featuring atomics, sumo squats, 8 count body builders, WWI, low plank-high plank, lt. dans, BURPEES, heel touches and sprints. 16 more (for me) burpees for a total of 104 for the morning.

MARY: a quick Mary a ding in a few good mornings closed us out.

ANNOUNCEMENTS: Not a ton of announcements from corporate or the AO, but @movinonup gave us a scouting report on Will Levi’s. He was good.

COT: prayers for the Tursi family in Des Moines and Rachel’s uncle Burl. Shared a quote A heard in a song and realized later was from proverbs. “God promises a safe landing, not a smooth journey”. This struck me last week as I was pondering some sad events and reminded me to keep my eyes farther down the road and know that we will all weather the ups and downs.

Great to be back fellas, Deep State, appreciate the invite as always.

Cheers,
CCR

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The Haunted Doll

AO: handsomizer
Q: Natural Ice
PAX: Cuban Missile, Natural Ice, Frasier, Supernova, Slumlord, Freakonomics, Spinal Tap
FNGs: None
COUNT: 7
CONDITIONS: Perfect

WARMUP: SSH, LBAC, the old stretches

THE THANG: HAUNTED DOLLLLLLLLLLLLLLL

YHC asked his 6 year old daughter if by chance we had a haunted doll in the house. She proceeded to pull a terrifying Madam Alexander doll out of a bathroom drawer. This was an old doll given to her by my M, and so old that its head was literally hanging by a thread.

PAX was tasked with GETTING RID OF THE DOLL!

The thing:
1 pax instructed the group to do an exercise at the startdex, while he ran away from the group to ditch the doll some where far away. Once he returned after ditching the doll, the rest of the PAX went on a moseying hunt to find the cursed doll. If PAX could not find the doll a set of work out dice were invoked to give hot/cold clues to the dolls location. Work out dice consisted of a list of exercises (merkins, burpees, mt climbers etc) and a length of time or number of reps to perform the exercises.

Once the doll was found, we rinsed and repeated until of pax had a chance to ditch the doll.

Stairs were climbed and burpees were burped.

Thank you again for the opportunity to lead!
Natty Ice outtttt

COT:

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Ready for Battle (Working Phase)

AO: thestronghold
Q: Chunks
PAX: Skeet, Knuckles, Decaf, Thunder Duck, Ringworm, Jalisco (F3SH), Shocker (Mark Holmes), Noble Virus, Pizzalot
FNGs: None
COUNT: 18
Explain the workout and divide into teams Concrete and Steel

Ask Trivia Question – F3 Mission
13 SSH
Ask Trivia Question – 4:13 Core Values: break the mold, trust the process, be brave, never give up

Mosey – Two Columns Concrete and Steel – Caboose is Loose – I’ll set the pace and speed up from time to time.

Recover and ask a Trivia Question – Everyone in Plank Position. Must do a Merkin before jumping up to answer
How long were the Israelites slaves in Egypt? – 400 years

Deconstructed Burpee
30 Merkins
35 Big Boy Situp
40 Squats

Recover and ask a Trivia Question – Everyone in Plank Position. Must do a Merkin before jumping up to answer
What city was Jesus born in? – Bethlehem

Mosey – Two Columns Concrete and Steel – Caboose is Loose – I’ll set the pace

Recover and ask a Trivia Question – Everyone in Plank Position. Must do a Merkin before jumping up to answer
What are the 4 Expenses that need to be covered first? Food, Utilities, Shelter, Transportation

Deconstructed Burpee
25 Narrow Merkins
30 Navy Seal Situps 15 each side
35 Drop Squats

Recover and ask a Trivia Question – Everyone in Plank Position. Must do a Merkin before jumping up to answer
Who needs a budget? Everyone

Mosey – Two Columns Concrete and Steel – Caboose is Loose – I’ll set the pace

Recover and ask a Trivia Question – Everyone in Plank Position. Must do a Merkin before jumping up to answer
What does OSHA stand for? Occupational Safety and Health Administration

Trivia Question – Everyone in Plank Position. Must do a Merkin before jumping up to answer
What are the two free thing you can bring to your job? Attitude and Effort

Mosey – Two Columns Concrete and Steel – Caboose is Loose halfway to start Ex

Marched in formation back to StartEx, just like we finished the Struggle

Final Trivia Question with 5 points.
What are the 4:13 Strong graduation requirements?
$1,500 Emergency Fund
Payoff Court Fees, Fines and Child Support
Get driver’s license
Purchase a CASH car and insure it
Four months continuous employment

There was some debate on who answered the question correctly without help. So we settled it the only way we know how.

4:13 MEN RING OF FIRE!!!!
Iron Lung was victorious giving Concrete the WIN for the first time.

Shared my story of what F3 and 4:13 mean to me. You had to be there.

Thanks for the honor to lead.

Strength and Honor
Chunks

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Ring of Fire

AO: the-knoll
Q: Sooie
PAX: AAA, El Capitan, morning star, Pebbles, Sooie, Timber, Wolfpack, G-string (Eli Kresta), @Bumblebee 2.0, @Repugnus 2.0
FNGs: None
COUNT: 10
CONDITIONS:
59 degrees, starry night on the knoll.

WARMUP:
Yes/No/Maybe’s 8x
BAC 15x
BBAC 15x
Imperial Walkers 15x
Cherry pickers 10x
Loose Caboose mosey around the knoll with various moseying techniques (politician, high knees, butt kickers, skips etc)

THE THANG:
6 stations indicated by glowing, orange cones arranged in a circle with a 20 yard diameter. Pair up and pick a starting point. Coupons at each station must be used for all the reps, can be split between partners.
1. 50 Merkins 50 Iron Mikes (12lb vest)
2. 100 ‘Merican punches (5lb dumbbells)
3. 100 shoulder presses (12lb kettlebell)
4. 100 Goblet Squats (25lb dumbbell)
5. 100 ‘Merican Hammers (12lb dumbbell)
6. 100 kneeling rows (15lb dumbbell)
Burpees if you were waiting on a station. 2.0’s ran around the circle tagging random pairs who would then have to complete a lap.

MARY:
Breathwork:
30 breaths 60bpm and breath hold
3 sets of box breathing (4 sec inhale, 4 sec hold, 8 sec exhale)

ANNOUNCEMENTS:
Octoburpee convergence at #iii-pillars 10/31.
Costume burpee workout at #the-knoll 10/31 for PAX unable to make it to the convergence.

COT:
Honor Time: publicly recognize admirable qualities in the PAX present. Prayer requests.