Tag: Natural Ice

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Final Round of the Goblet of Ice Trifecta – Same 11s format, new battlefield—92 steps of pain

AO: handsomizer
Q: Natural Ice
PAX: Old Maid, Donkey Hammer, Tinkertoy, Cuban Missile, Topanga, Freakonomics, EZ-Go, Betty Ford, Cowboy, Natural Ice, Pound Puppy
FNGs: None
COUNT: 10
Handsomizer – June 6, 2025

Conditions: Stairway to sweat

Warm-O-Rama:
Quick stretch and Side Straddle Hops

The Thang – Triforce of Courage: Third times a Charm

Same 11s format, new battlefield—92 steps of pain.
– Bottom of the stairs: Burpees
– Top of the stairs: WWI Sit-Ups
Each round required a new movement up or down the staircase:
1. Bear crawl
2. Bunny hop
3. Crawl bear down
4. Lunges
5. Crab walk down
6. Imperial walker walk
7. Sprint (plain run)
8. High knees
9. Side shuffle (touch both feet to each step)
10. Lieutenant Dan (lunge + squat combo)
This was a grind. Courage was earned one step at a time.

Moleskin:
This wrapped the Goblet of Ice Trifecta:
– :white_check_mark: Power – Titan
– :white_check_mark: Wisdom – Green Machine
– :white_check_mark: Courage – Handsomizer
Whether you hit all three or just one, thanks for showing up and leaving it all out there.

Announcements:
– Bomber vs Handsomizer Ultimate next Friday
– 4th of July convergence at Handsomizer (TBD)
– CSAUP in planning – teams of 5
SYITG,
Natural Ice

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Round 2 of the Goblet of Ice Trifecta

AO: greenmachine
Q: Natural Ice
PAX: Esposa, Cowboy, Shania, Matador, Black Lung, Betty Ford, Deep State, moneyshot, Natural Ice, LB
FNGs: None
COUNT: 10
Backblast: Green Machine – June 5, 2025

Conditions: Humid, but rocking

Warm-O-Rama:
Quick warm-up with side straddle hops and dynamic stretches

The Thang – Triforce of Wisdom:
We brought back the 11s format from Titan, dropping the block and swapping the hill for a much longer full-length football field grind.

– Bottom of the Field: Burpees
– Far End of the Field: WWI Sit-Ups

Each round required a different movement to travel the length:
1. Bear crawl
2. Bernie (run backward)
3. Crawl bear
4. Walking lunges
5. Crab walk
6. Imperial walker walk
7. Sprint (plain run)
8. High knees
9. Side shuffle (switch sides halfway)
10. Lieutenant Dan (lunge + squat combo)

The PAX pushed hard, and everyone completed
No quit in this crew.

Moleskin:
This marked Round 2: Wisdom in the Goblet of Ice Trifecta. One more to go:
– :white_check_mark: Power – Titan
– :white_check_mark: Wisdom – Green Machine
– :fire: Courage – Handsomizer (June 6)

COT:
Prayers lifted for the Stronghold men and for those going through the struggle.
Announcements:
– Cruel Hall will be joining Handsomizer this Friday for the final Q of the series
– 4th of July convergence at Handsomizer details to be shared soon
– CSAUP in the works – teams of 5, details coming

SYITG,
Natural Ice

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Running Blockie Apocolypse

AO: thestronghold
Q: Natural Ice
PAX: Young and Restless, Red Skull, Dan and Dave, Skeet, Purple Tiger, Decaf, Hipster, Chunks, Barney, Natural Ice, Ice Box, Road Trip, Mullet, Pick Me, Singlet, Stir Fry, Boby Hill, Wendys,
FNGs: None
COUNT: 19
Conditions: Humid and PERFECT

Warm-Up:
We kicked things off with the classics: side straddle hops, light stretching, and a touch of Broga. Loosened up the shoulders with arm circles, overhead claps, seal claps, and Moroccan nightclubs. Knocked out a few Merkins to wake up the chest.

The Thang:
Everyone grabbed a cinder block coupon and got the run-down: this workout would be nonstop movement. Any downtime or wait-for-the-six moments defaulted to our “resting” move—lift block to shoulder, press overhead, switch sides, lower to ground, repeat.

We launched into a Blockee Apocalypse:
– Travel with your block
– Drop for a round of Blockees (Burpee + Merkin on block + overhead press with block)
– Start at 10 reps, decrease by 1 at each stop
– Between rounds, PAX rotated through WWIs, or our “rest” move

Made our way across the AO with grit and sweat. At the final stop, back at the starting deck, we flipped the script and hit one last set of 10 Blockees to finish strong.

Mary:
– Flutter kicks (too many)
– 20 WWI sit-ups in cadence

COT:
Wrapped with gratitude and a prayer for the men of 413 to stay strong and finish well.

Moleskin:
– Blocks were heavy
– Spirits were high
– No one quit in this group
– You can catch your breath with out stoping

SYITG
Natural Ice

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Blueliner’s triumphant return

AO: handsomizer
Q: Salami
PAX: Blueliner, Freakonomics, bluemule, Black Lung, Spinal Tap, Natural Ice, Red Skull, Old Maid
FNGs: None
COUNT: 9
CONDITIONS: Perfect

WARMUP:
Welcome to F3
Fitness
Fellowship
Faith
Mission statement
5 core principles
Disclaimer

Warmup:
25 SSH IC
12 forward arm circles IC
12 reverse arm circles IC
12 hillbilly walkers IC
12 Imperial walkers IC
12 Michael Phelps IC

THE THANG:
First Nations run around stadium
Pass hockey stick back and then last PAX runs to the front

Mosey to Astroturf
Break up into two teams and line up on turf – each PAX and his counterpart on the other team is a “line”
Lines will take the “ice” in turn and perform a different exercise with the hockey stick while everyone else does an exercise, until all PAX have taken the ice – this is one period

1st period
Lines: rotating stick lunges to edge of turf and back
Bench: WWIs

2nd period
Lines: stick hop x12 w right hand, x12 w left
Bench: Freddy Mercurys

3rd period
Lines: overhead stick squats x18
Bench: planks

Overtime
Lines: plank stick lifts x8/side
Bench: donkey kicks

Hockey trivia
Same teams as line drill
Answer questions – teams start in plank, I read question, whoever tags me first gets to guess first, if he gets it wrong other teams gets a chance. team w correct answer picks exercise and does 10 reps, losing team does 15. If they both get it wrong both do 15

Questions:
1. What year was the NHL founded? 1917
2. In the phrase “national hockey league,” the word “national” refers to which nation? Canada
3. What are the NHL’s “original six” teams? Montreal Canadiens, Toronto Maple Leafs, Boston Bruins, New York Rangers, Chicago Blackhawks, Detroit Red Wings
4. In hockey, if you act injured when you are actually not, you may receive a 2-min penalty for what? Embellishment
5. What is the national sport of Canada? Lacrosse
6. What is the only team in NHL history to have been eliminated from the playoffs by the Phoenix/Arizona Coyotes twice? Nashville Predators

Mosey back to flag

MOLESKINE: pulled in an unnamed FNG right about when we started trivia, and he left right before COT. He lives in the apartment complex next to the AO so we hope to see him again.

ANNOUNCEMENTS:

COT:
Count o rama
Name o rama
Prayer
Pray for Blue Mule’s friend Isaac who has a brain tumor
Natural Ice, Salami looking for jobs
Blueliner is thankful to be back and also asks prayer for Cuban Missile while he is abroad

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Welcome FNGs

AO: titan
Q: Chunks
PAX: preacherman, Salami, SalPal, Sherlock, Natural Ice, Young and Restless, Papa Bear, Freakonomics, Doublemint (F3 RVA), Hipster, CubCadet, Spinal Tap, Black Lung, DintyMoore, Crawlspace, Pep, Cowbell (DR), Fanny Pack (DR), OJ, Kincade, Carrot Top
FNGs: 3 OJ, Kincade, Carrot Top
COUNT: 22
CONDITIONS: Perfect

WARMUP:

42 SSH = my age!

THE THANG:

The PAX voted and Yacht Rock was the playlist choice.

Pass the speaker run towards Love Circle.

Took a hard right on 29th and headed back to the hill next to the Parthenon.

Count off 1s and 2s. Partner up. Each partner group picked an exercise for the rest of the PAX while they were the timer and ran up and down the hill. Once everyone had a turn as the timer, mosey to the lawn in front of the Parthenon.

Round 1 25% to the other side and 1 burpee and back
Round 2 25% to the other side and 2 burpees and back
Round 3 50% to the other side and 3 burpees and back
Round 4 50% to the other side and 4 burpees and back
Round 5 90% to the other side and 5 burpees and back

Mosey back to startex with a sprint to the finish.

4 Mins of mary left with some up and downs with burpees

Always an honor to lead.

3 FNGs were welcomed to the crew: Carrot Top, OJ, and Kincade

MOLESKINE: 95% of men over 35 will never sprint again. We will not be a part of that statistic.

ANNOUNCEMENTS: Check Slack

COT: Prayed out!

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Rice is Nice

AO: handsomizer
Q: Firefox
PAX: Natural Ice, Salami, Old Maid, caprate, FakePaw
FNGs: None
COUNT: 6
CONDITIONS: Damp

WARMUP:
– 20x SSH
– 15x FLBAC
– 15x BLBAC
– 15x Air Presses
– 15x Moroccan Night Clubs

THE THANG: YHC was given a gracious welcome by the handsomizer regulars, and I returned that by bringing gifts of rice.

Part 1: Indigenous peoples run around the stadium bring a rice bag up to the front of the line and passing it back.

Part 2: PAX partnered up over at the picnic benches on the turf patch. Pairs did a rice bag pass during an exercise

– Step-ups on the picnic benches (passing the rice bag at the top of the step-up) – 3 minutes
– Sit-ups (toe-to-toe, passing the rice bag at the top of the sit-up) – 3:30 minutes
– Squats – 3:45 minutes
– WW1 (toe-to-toe, bringing the rice bag up over your head when coming to the ground and then passing it at the top of the sit-up) – 5 minutes!

Part 3: Plank hold for 3:45 minutes during “Hold On” by the Alabama Shakes

Part 4: 45 sec on, 15 sec off
– Bench flutters (3 rounds)
– Bulgarian split-squats (2 rounds)
– One-legged stand-ups (2 rounds)

Part 5: PAX got back into pairs. One held a hollow body hold while the other ran with a rice bag. Each PAX ran twice (significantly shortening the run for the second round).

Part 6: 1 minute of shoulder tap plank jacks.

MOLESKINE:
– Lots of good mumblechatter time during the run and partner exercises
– What wore down the most during those WW1s? Core or arms?

ANNOUNCEMENTS:
– Hot wings challenge with The Merchant

COT:
– Job changes and the soul searching that accompanies coming to a career crossroads.

It was a pleasure joining and leading y’all this morning!

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Sprint and Turf

AO: handsomizer
Q: Freakonomics
PAX: Natural Ice, Black Lung, Patty, Detective Pikachu, caprate, Cuban Missile, Baguette, Grape
FNGs: None
COUNT: 9
Warm-up
Mozy around the turf
Low and slow merkins – 15
Low and slow squats – 15
Little Baby Circles – 15
Little Baby Circles Reverse – 15
Air press
Willie Mays Hayes
Good mornings
Hamstring stretch

Main thang
2 rounds of sprint races in pairs. Losing team does 10 burpees. Winning does side straddle hops.

Repeat 4 exercises – merkins, squats, dry docks, Superman.
Start with 12 of each, run around the turf, 11 of each, around, 10… Black Lung actually got down to one!

7 minutes of Mary.
Cot & prayer.

ANNOUNCEMENTS:
handsomizer will be closed next week, Nov 15, for a convergence at bomber with a name that tune challenge led by Chunks. See you there next week!

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Burpee-O’Clock-Alypse

AO: greenmachine
Q: Natural Ice
PAX: Best Boi (F3 Hill Country), moneyshot, Young and Restless, Jeremy Vanslyke, SalPal, Cowboy, Betty Ford, Grape, Hanes, Topanga, Natural Ice, Dirty Dozen, Canned Heat
FNGs: None
COUNT: 13
CONDITIONS: Humid and Steamy

THE HORRIBLE THANG: Burpee-O’Clock-Alypse

YHC kicked off the morning with an interval timer set to chime every 60 seconds, signaling a simple yet brutal plan: 5 burpees every minute on the minute for 45 minutes. In between each set of 5 burpees, PAX were graciously given the “opportunity” to catch their breath with a resting exercise called out by YHC. These included light stretching to start, followed by multiple rounds of a Free People’s Run, squats, lunges, Lt. Dans, bear crawls, crab walks, and LBCs.

The soundtrack for this beatdown was none other than Dave Matthews’ magnum opus, Crash, which eventually transitioned to Under the Table and Dreaming after some lag in the latter half of the album. This change tested not only our physical endurance but also our mental toughness.

Overall, there were absolutely no groans or complaints. Each call of “five burpees” was met with cheers and applause (or something close to that), and a new record of 225 burpees was set. YHC is hopeful that future F3 PAX will take on the challenge to push that record to 230 and beyond.

MOLESKINE: DO HARD THINGS

ANNOUNCEMENTS: Tn Tussle and Q School!

COT: F3 does not Suscribe – but we do lift up prayer!

Natty Out

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Hump Day Heroes

AO: titan
Q: Goose
PAX: Tim the Toolman, preacherman, Crawlspace, Pep, Natural Ice, Spinal Tap, Chunks, Sherlock
FNGs: None
COUNT: 9
CONDITIONS: soggy

WARMUP: Willie mays hays, forward fold, arm stretches, cherry pickers

THE THANG:
-Dora: 300 squats/ incline merkins while partner laps Parthenon.
-Lap of lunges around Parthenon.
-Dora: 300 SSH while partner takes a lap.
-50 step ups OYO
-50 crunches OYO
-50 call raises OYO
-20 flutter kicks in cadence

ANNOUNCEMENTS:
AOQ school next weekend. Contact Toothless for details.

COT: moment of silence and focus on 3 daily gratitudes.

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Sharknado at the Castle

AO: handsomizer
Q: Strutter
PAX: Natural Ice, Strutter
FNGs: None
COUNT: 2
CONDITIONS: mild with a breeze.

WARMUP: 10 each in cadence.
Windmills
SSH
IST

THE THANG: Sharknado! A series of 5 exercises with a lap up 1 level of stairs and around the wheelchair ramp. The exercises were as follows:
10 burpees
10 diamond merkins
10 WWII
10 merkins
10 scorpion drydocks.
The goal is to complete 5 rounds.

MOLESKINE:

ANNOUNCEMENTS:

COT: