Author: f3geeksquad

QIC:  GeekSquad

Date: Monday 5/18

PAX: Cable Cutter, Couch Potato, Ducktales, Gretel, Hasbro, Milkman, Mr. Clean, Pumpkin, Slois Lan & U-Turn 

AO: The Huey 

Conditions

60 degrees. It’s starting to get warmer in the mornings.

COP

SSH x 14

Mountain Climbers x 14

Proscuitto’s Gold Chains x 14

Merkins X 14

SSH x 15

Moroccan Night Clubs X 15

Forward LB Arm Circles X 15

Backward LB Arm Circles x 15

Overhead Presses x 15

SSH X 16

Then run a warmup lap around the Pavilion, cross the bridge, around the basketball court and back out to the back parking lot.

The Thang

The Thang – Rotation Station
30 sec each exercise: 15 sec rest in between stations

Parking Lot Party In back parking lot,

Socially Distanced circle for total of 11 stations

1. Lunges

2. Burpees

3. Carolina Dry Dock

4. Jailbreak out and mosey back

5. Squats

6. Plank jacks

7. Bear Crawls out 6 lines and back

8. Kareokes

9. Monkey humpers

10. Pickle Pointers

11. Alternating shoulder taps

We completed 2 full rotations and a partial 3rd before time for Marys

The PAX led in cadence of 15 around the circle until time expired 

1. Crunches
2. LBCs
3. Rocky 4s

COT

Without a community, you are simply a community.” A commodity is something that can be removed, replaced, be made better.

Lead and build your community. Create a place of belongship.

“Belongship is about creating a community that is based on three things: trust, safety and care. If you nail that, you’re going to build an amazing organization.” – Sangram Vajre

Keys to Positive Disruption (LeaderCast 2020)

1) Picture of success depends heavily on Clarity. Focus on your problem, rather than the product.

2) Extreme Focus. Own the narrative for momentum. When you create a community, the people drive the change. Give it away!

3) Authenticity Trust and credibility are the multipliers. Whoever cares the most wins!”

4) Kindness “Double down on kindness.” It’s a basic human need.

“Humility is not thinking less of yourself, it’s thinking of yourself less” -CS Lewis

Final Charge: Don’t become a commodity, fight hard to become the community you desire to be

Moleskin

“There are 3 used condoms over here by where I am working out.” – Hasbro

“what exercise did you just do?” , “I can’t remember” , “Every workout requires a Guns N Roses song to be played.” &

“Alright, since we didn’t do it correctly, let’s knock out 10 burpees as a penalty.” – Your QIC.

Recent Backblasts

QIC:  GeekSquad

Date: February 27, 2020

PAX: Bandcamp, Cable Cutter, Couch Potato, Ducktales, Hasbro, Milkman, Snowflake & U-Turn 

AO: The Huey 

Conditions

33 degrees. Windy and cool, but not too bad.

COP

SSH x 25

Mountain Climbers x 15

Proscuitto’s Gold Chains x 15

SSH x 25

Merkins X 15

Moroccan Night Clubs X 15

SSH X 25

Forward LB Arm Circles X 

Backward LB Arm Circles

The Thang

The Thang – Field Trip
30 sec each exercise: 2 Exercises per stop; 1 in plank position and 1 upright (what goes down to plank, comes back up to upright exercises)

    Stop #1 Burpees & Bonny Blair’s – jump Lunges – 30 sec / each
    Stop #2 Plank jacks & Squats jump Lunges – 30 sec / each
    Stop #3 Alternating Shoulder Taps & Mile High Monkey humpers 30 sec / each
    Stop #4 Dive bombers & One legged Bulgarians 30 sec / each
    Stop #5 Peter Parkers & Overhead Presses 30 sec / each

Mosey to Pavilion
     Wall Sits & Bus Drivers – 30 sec / each
     Muhammad Ali’s & Joe Frazier’s – 30 sec / each
     Indian Run with Speaker back to startex. Handoff Speaker to next person in line

Moleskin
What I can remember, “We like to Move it, Move it!”; “So just Chill to the next episode (between stops)”

Recent Backblasts

COT

COT
“A negative attitude is like a flat tire, before you go anywhere you have to change it,”
I consider myself a positive person and I fight the urge to get sucked into negativity. However, when I am not intentional about it, I tend to be received as supporting negativity. And sometimes, I do allow myself to get sucked in.
I cannot tell you how many times I have dreaded a workout because I was tired physically or mentally and yet pushed through it and afterward was glad I did.
If you ever stop pushing yourself, you will cease know what you are truly capable of. Embrace the suck. What people will always remember is not what you said but rather your attitude when you were faced with difficult times and change.
Be a difference maker by choosing to have a good attitude in all that you do!

Moleskin

What I can remember, “We like to Move it, Move it!”; “So just Chill to the next episode (between stops)

Recent Backblasts

QIC:  GeekSquad

Date: January 9, 2020

PAX: Backseat, Bandcamp, Ducktales, Fissure, Milkman, Threeskin, U-Turn, FNG-Gruber, 

AO: The Huey 

Conditions

35 degrees. A little chilly, but not too bad.

COP

S – SSH (25)

T – on your 6 – Toe touch (12 each leg)

A – A-kickers IC (12 count)

R – Russian twist /American Hammers (12)

T – Tony Hawk Burpee (10) instead of clap, do 360

S – SSH (20) *still A little dizzy from Tony Hawk Burpees

The Thang

1.5 mile total

1 lap then 25 merkins; 50 squats then 75 LBCs  x 4 sets

Mary’s

LBCs x 10

Side Crunches x 8 (each side)

Freddie Mercurys x 10 

Pretzels x 8 (each side)

Examiners x 10

Leg lifts x 10 (each side)

Planks x 1 minute

COT

Get off to a fresh start in 2020! The other day blindside, challenged us from the pulpit to “do 1 more!”  He got it from reading A workout book by Arnold Schwartzeneger. I challenged the PAX with pushing themselves to do one more rep, push through the tough times and go the extra mile. Go the extra mile in relationships with friends, family, spouse/significant other and in general. You are all leaders, so lead!

Moleskin

I gotta just do it so I can keep doing it, cause I don’t want to stop doing it.  

it will be cool, like straight up Keanu Reeves s#!+

Recent Backblasts

QIC:  GeekSquad

Date: 12/19/2019

PAX: Couch Potato, Ducktales, Hasbro & U-Turn

AO: The “planet” Huey

Conditions

Cold and clear.

COP

Da Warm up (in the parking lot

Finn’s Imperial Walkers x 15

Chewbacca Arm Stretches x 15 each Arm

Princess Leahs  butterflies- x 15

C3P0 Finkle Swings – x 15 each leg

R2D2 – SSH x 25

Skywalker’s 3rd Grade Exercises x 15

Rey’s Willie Mays Hayes x 15

Yoda’s Slow Abe begodas x 15

R2D2- SSH x 25

Kylo REN – Butt kickers – x 15

OBI Wan – Wide High knees x 15

Finn’s Imperial Walkers x 15

The Thang

Mosey to Back parking lot for DORA 

1. Lando Lunges.       100
2. BB-8 Burpees.      80
3. Sith Squats.        100
4. Poe’s Plank jacks.  100
5. Jedi  Frog jumps 7 out Bear Crawl  back 3 sets (start and finish together)
6. Storm Trooper- Alternating Shoulder Taps 100

COT

Encourage your brothers, make the most of time with family & May the Force be with you!

News

No workout on Christmas Day. Convergence on 1/1 at Lion’s Den.
Gloomies upcoming during the LSU/Ohio State game.

Recent Backblasts

QIC: Geek Squad

Date: 11/25/2019

PAX:  Band Camp, Burrito, Cutter, Couch Potato, Count, Ducktales, Hasbro, Milkman

AO: The Huey

Conditions

33 degrees according to our resident meteorologist, Hasbro.

COP

Warmup
25 x SSH
15 x Willie Mayes Hayes
25 x SSH
15 x Butt Kickers
25 x SSH
15 x imperial Walkers
25 x SSH
15 x Monkey humpers

The Thang

Mosey around the Huey, 1 Giant lap ending up at the parking lot.

10 Burpees
1 minute rest
10 Burpees
1 minute rest
10 Burpees
1 minute rest
10 Burpees
1 minute rest
10 Burpees

Ladder Drills in the parking lot then 1 minute rest (then rinse and repeat)

Mosey to the bleachers

10 box jumps
15 dips
10 decline
15 inclines

10 box jumps
15 dips
10 decline
15 inclines

Mosey back ot the flag for Mary

Mary’s
PAX. Choice

COT

Be Thankful. 3 verses from the Bible I think of when being thankful!

1. For God’s steadfast love endures forever
Psalm 136:1

“Give thanks to the Lord, for he is good, for his steadfast love endures forever.”
Psalms 136:1 ESV

2. Be thankful for God who gives us Victory through Jesus Christ because He was victorious over the grave. He is Risen!
“But thanks be to God, who gives us the victory through our Lord Jesus Christ.”
1 Corinthians 15:57

3. Be thankful for those whom God as put in your life!

“I thank my God in all my remembrance of you,”
Philippians 1:3 ESV

News

Thursday, Covergence at Hill City 0530

Recent Backblasts

QIC: Geek Squad

Date: 09/05/2019

PAX: Blindside, Couch Potato, Ducktales, Fissure, Freetime, Loan Shark, Prosciutto (“Ni-cola La-porta”), RadioHead, Sidekick, Snowflake, U-Turn

AO: The Huey

Conditions

A nice breeze blowing!

Disclaimer: This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car.

F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership.

COP

25 SSH IC

15 Proscuitto’s Gold chains IC
15 LB arm circles forward IC
15 LB arm circles backward IC
15 cherry pickers
15 Moroccan night club

15 butterfly Timed exercise
10 each leg knee to chest exercise

25 SSH IC

The Thang

(4 laps around the track = 1.33 mi total)

1st Set Around the Track to the Pavilion

Gorilla hops OYO to corner  (all 4 laps)
Man – Mosey to next pole (1st & 2nd – Mosey, 3rd – Bernie, 4th-Bernie)
Gun – 10 merkins (all 4 Laps)
Mosey to Pavillion (1st & 2nd – Mosey, 3rd – Bernie, 4th-Mosey)

2nd Set at Pavilion

Lap 1 & 3
Wall sits. 15
Bus drivers. 15
Joe Frasier’s. 15
Ali s 15

Lap 2 & 4
Decline Merkins 10 OYO
Incline Merkins 10 OYO

3rd Set From the Pavillion back to startex (exercises at 3 light poles for 4 laps)

Plank jacks x 15 SC. Mosey
Squats x 15  SC. Mosey
Shoulder taps x 30 SC. Mosey

Marys around the flags
Heel touches x15
LBCs x15.
Burpees x 5
Big Boy sit-ups 15
Burpees x 10

COT

Fissure led with baton passing ceremony for Huey from Geek Squad to Ducktales.

QIC: Geek Squad

Date: 08/22/2019

PAX: Ducktales, Freetime, Hasbro, U-Turn, Couch Potato

AO: The Huey

Conditions

84.5 degrees and extremely humid!

Disclaimer: This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car.

F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership.

COP

SSH x 10

Arm Stretches x 15
Butterflies x 15
Hamstring stretches x 15
3rd Grade Exercises x 15
Willy Mayes Hayes x 15
Slow Abe begodas x 15

SSH x 20

Butt kickers x 15
Wide High knees x 15
Imperial Walkers x 15

SSH x 20

The Thang

Mosey around track to the bleachers

Box jumps up (4) & Walk back down  X 6

Dips x 20

Incline x 10

Decline x 10

Parking Lot DORAs

100 merkins;  Frog jumps 8 parking spaces (marked by a shotgunned Lite Can) out and then mosey back
150 Lunges; Bernie’s out and mosey back
200 LBCs; Bear crawls out and mosey back
250 squats;  Mosey to end of parking lot and back

Mosey back to Startex for round of Marys

Plank Jacks x15
Heel touches x15
Planks x15
Freddy Mercury x 15
Pickle Pounders x 15
Monkey Humpers x 15

COT

3 characteristics of The Ideal Team Player:  1) humble 2) hungry 3) smart.

News

Saturday, August 24th 0700-0800 Game Day at Landfill.

September 2nd Convergence at Beast Ridge