QIC: Blue

Date: 6-28-2021

PAX: Nordic Track, Dundee, Mr. Clean, Uturn, Slois Lane, Sherlock, Tatonka

AO: Detention

Conditions

A very warm & humid 72° with a partly cloudy sky.

CoP

Some SSH’s, then some stretches, then some more SSH’s, some more stretches, some LBAC (forward/reverse), some more SSH’s then a mosey with a coupon to the top of the hill behind the sports fields.

The THANG!!!!

Top of the hill, 5 Man-makers (which are actually Blockee’s)

Mosey to the track around the football field, PAX stay together

• Lap 1 – 5 Burpees @ each end zone
• Lap 2 – 5 BBS’s @ each end zone
• Lap 3 – 5 IC Windmills @ each end zone
• Lap 4 – 5 Burpees @ each end zone

Mosey to the bottom of the hill behind the sports fields, name of the game is 11’s on the hill.

– 10 Captain Thor’s at bottom of hill, mosey to top

– 1 Blockee at the top.

Continue until 1 Captain Thor & 10 Blockee’s

CoT

Grace………you don’t have to agree with someone to offer them Grace or respect.

Mumble Chatter

Don’t remember much in the way of mumble chatter other than Manmakers are listed as a different exercise in the “Exicon” according to Dundee, and we were actually doing “Blockee’s”. Going to check that one out and find out what a “Manmaker” actually is……

QIC: Blue

Date: 06-09-2021

PAX: Milkman, Uturn, Starbucks, Roomba

AO: Shothouse

Conditions

A very MOIST 72° with overcast skies and a chance of more moisture other than that which we were exercising through.

Warm-Up

A slow mosey w/ coupon to the home side of the football field bleachers. Some SSH’s, some stretches, some shoulder blasters, & some more SSH’s.

The THANG

11’s on the bleachers.

Round 1

– Straight Leg Deadlift w/ coupon & Imperial Walkers at the top, start with 1 deadlift, mosey up the bleachers and do 10 (hard count) Imperial walkers, then continue, etc, etc

At the end of round 1, PAX picked up the 6, and we “mall walked” 1 lap around the track

Round 2

– Bent Over Rows (cadence count/double count) w/ coupon & Hillbilly Squats at the top of bleachers. Same as Round 1.

We were a little over halfway through and had to call for time.

CoT

Grace & Respect……….

Mumble Chatter

No one has named the various amenities at Shothouse. PAX considered naming the home side bleachers the “SoB’s”

QIC: Blue

DATE: 06-05-2021

PAX: Oil Can, Xerox, Rocket Man, Skitch, Goose

AO: Landfill

Conditions

Very warm and very humid 74°. Grass was saturated with moisture so much so that our shows were full of water on the first lap.

Warm-Up

Some stretches, some moseying, some SSH’s, maybe an arm circle or two, and some stretching.

The THANG!!!!

SUICIDES ARE PAINLESS!!!!

Run a lap w/ PAX around top field to show what “lap” means. Suicides w/ an exercise at each point then a lap around field.

• 5 Burpees (35 total)
• 10 Squats (70 total)
• 10 BBS (70 total)
• 10 Windmills (70 total) (Hard count)

BLACKJACK!!! (21’s)

Round 1 – Shoulder Press & Captain Thor’s

Start at the top of the hill next to the pavilion, do 1 Shoulder Press, run to bottom of hill, do 20 Captain Thor’s, run to top of hill, do 2 Shoulder Presses, etc, etc.

CoT

Short and sweet………..GRACE. Also, we don’t have to agree with everyone, but we should respect those we disagree with.

MUMBLE CHATTER

Didn’t remember much in the way of chatter other than the PAX of Landfill were glad for my visit and really appreciated the workout. Definitely want to go back and Q there again.

QIC: Blue

Date: 06-01-2021

PAX: Dundee, Milkman, Cleaver, Daisy, Hoveround, Hasbro, Starbucks, U-turn

AO: The Huey

Conditions

A warm and slightly humid 66° with a few clouds in the sky

Warm-Up

Some stetches, some SSH’s, some more stretches, some shoulder circles, and a mosey to the “Love Shack”

The THANG!!!

Gorilla Complex w/ Burpee Dan’s as active recovery. (Burpee Dan = Burpee w/ lunges 1:4 ratio)

• Curls
• Upright Rows
• Overhead Press
• Tricep Ext
• Merkin

Round 1 – 8 reps of each exercise then 1 Burpee Dan

Round 2 – 7 reps of each exercise then 2 Burpee Dan’s (2 Burpees & 8 lunges -easy count-)

Round 3-8 continuing the pattern.

Round 9 – 2 reps of each exercise w/ 7 Burpee Dan’s

Round 10 – 3 reps of each exercise w/ 6 Burpee Dan’s

Round 11 – 4 reps and 5 Burpee Dan’s

That’s TIME!!

CoT

Short and too the point………….GRACE.

QIC: Blue

Date: 05-24-2021

PAX: Moneyball, Blindside, Offset, Rodeo, Snowcream, Kowbell, Teflon, Whoopee

AO: Lion’s Den

Conditions

Clear and dark 63° with little or no breeze. Perfect beatdown weather.

Warm-Up

Some SSH’s, some shoulder blasters, some stretching, and a mosey lap to get everyone warmed up

The THANG!!!

Blackjack @ the Den!!!

Blackjack is just like 11’s. Start on one side of the field doing 1 rep, mosey to the other side and do 20 reps of second exercise. Then 2 & 19, 3 & 18……etc.

Round 1

Curls w/ coupon & Hillbilly Squats (easy count). Once reps are completed, mosey a lap

Round 2

(Only one PAX reached round 2)

Shoulder Press w/ coupon & Capt. Thor’s

Round 3

SSH’s & LBC’s

CoT

Accountability, vulnerability, & openness to criticism. We all come out to the gloom to get better. Part of getting better is holding one another accountable in and out of F3. If we can’t do that during the workout, then how can we expect to do it out in our lives? The other side to that is that we all have to be open to the criticism. Not letting our pride get in the way. We also have to understand that we are all struggling with the similar things. We all need to remember, “we are ALL, fearfully and wonderfully made”.

Mumble Chatter

Not much in the way of mumble chatter this morning other than encouraging one another to keep going and helping with what the count of reps were for one another.

QIC: Blue

Date: 05-19-2021

PAX: Dundee, Snatch, Bobbit, Ponce, She Shed, U-turn

AO: Detention

Conditions

A warm and moist 67° with intermittent sprinkles of water from above.

Warm-up

Some SSH’s (42 total for my birthday), some stretching, 5 Manmakers, and a mosey to the pavilion down at the ball fields.

The THANG

7 of Diamonds

Start at the pavilion/concession stand and mosey to the four corners of the fencing, doing specified exercises at each corner in multiples of 7.

Round 1 – 7 Burpees x 4 corners

Round 2 – 14 Squats x 4 corners

Round 3 – 21 BBS’s x 4 corners

Round 4 – 28 Shoulder Taps(single count) x 4 corners

Round 5 – 35 Calf Raises x 4 corners

Round 6 – 42 SSH’s x 4 corners

Round 7 – 49 LBC’s of which time only allowed 1 corner

CoT

Accountability again. It’s been on my mind lately that we need to start holding one another accountable. I don’t say anything to my brothers in the gloom due to my own fear of sounding condescending or risking offending someone. But if not here then where? Aren’t we supposed to hold one another accountable? Isn’t that how we become better? If we can start with something as simple as our form during an exercise then maybe it’ll be easier outside of the F3 workouts?

Mumble Chatter

PAX who were in attendance at Shothouse last Friday for my Q, we’re quick to tell me about the stinging sensations they received when the water from their respective showers touched that infamous spot at the top of the crack of the ass. Especially when we started in on Round 3 with the BBS’s. They were even so kind in saying that their calf muscles were going to really be thanking me tomorrow after the 140 calf raises in Round 5. It all ended well with our Name-O-Rama when Snatch misspoke and called himself “Blue Snatch”, to which the rest of the PAX then added “Blue” to their names in honor of my Birthday. Snatch even blessed me by not telling me to shut-up even once because it was my bday Q. Good times were had by all and we all got a little better.

QIC: Blue

PAX: Doogie, Picabo, Bobbit, Nordic Track, Dundee, Sherlock, Knievel, Tasty Cakes, Snatch, Roomba, Geek Squad, Heisenberg, Deer Jack, Ponce, Band Camp, Slois Lane

Date: 05-14-2021

AO: Shothouse

Conditions

Clear and crisp 46°

Warm-Up

Some Moseying, some stretches, some SSH’s, and a few other things

The THANG

BLACKJACK

Round 1 – Shoulder Press w/ coupon & Captain Thor’s

Start on one side of the football field with 1 shoulder press, mosey to opposite side and do 20 captain Thor’s for a total of 21 (Blackjack). Continue moseying back and forth 2 & 19, 3 & 18, 4 & 17, etc. Once round is completed, mosey around track for 1 lap.

Round 2 – Curls & Hillbilly Squats

Round 3 – SSH’s & LBC’s

Round 4 – Straight Leg Deadlift w/ coupon & Imperial Walkers

CoT

Accountability!!! We don’t hold one another accountable. I constantly critique myself on my form but am anxious to do so with any other PAX because I don’t want to come across as conceited. I focus on my form because I feel like I am cheating myself if I don’t. Coming out to the gloom is about “ME” getting better along with my brothers. I can’t do that effectively if I constantly cut corners on my reps or form.

Mumble Chatter

The majority of the PAX felt the need to let me know how much they loved me due to the state of the area of their backsides that were in constant contact with the track or grass during the 210 captain Thor exercises they were doing.

QIC: Blue

PAX: Milkman, U-turn, Friar Tuck, The Count, Jenny Craig, Starbucks, Bobbit, Gretel, Ducktales, Hoverround, Daisy, Slois Lane, Urethra Franklin, Cleaver

Date: 05-13-2021

AO: The Huey

Conditions

A chilly 46° with partly cloudy skies maybe? It was dark and chilly.

Warm-Up

Moseyed a lap, SSH’s, stretches, LBAC’s, SSH’s, etc

The THANG

All about the Benjamin’s

Done in rounds. Each round consists of 4 exercises w/ 25 reps for each. Take a lap to start the round, and take a lap to finish the round. If an exercise is say Lunges, go ahead and do 26 so not to short yourself. This is YOU vs YOU. Don’t cut corners. Focus on form. Who cares if you just finish round 1? You’ve got this!!!

Round 1

• CPR’s
• Lunges
• Merkins
• BBS’s

Round 2

• Monkey Humpers
• Imperial Walkers
• Squats
• Peter Parker’s

Round 3

• SSH’s (4 count)
• 3rd Grade exercise
• Windmill’s
• Groiners

Round 4

• Block Swing’s
• Leg Lift’s
• Block Squats
• Alligator Merkin’s

CoT

It’s so easy in life to cut corners or take a short cut when things get hard. I focus on my form and go the extra few steps as much as I can because if I cut a corner here at F3, then where else will I cut corners? Are you really accomplishing anything when you sacrifice your form just to get the required reps? Or finish the set? Help yourself get better by not cutting corners. All over our city at the AO’s I’ve been to, we all tend to run by lots of litter. If every PAX at each AO just picked up one piece of litter/trash, then our AO’s would be immaculate!! We are called to be leaders in our communities, so let’s lead by example and keep our AO’s clean.

QIC: Blue

Date: 4-23-21

PAX: Milkman, Mr. Clean, Nordic Track, Sherlock, Slois Lane, Ponce, Heisenberg, Cleaver, Geek Squad

AO: Shothouse

Conditions

A warm 50ish with hazy skies, but clear and nice.

Warmup

Some stretches, some SSH’s, and a mosey w/ a coupon to the track.

The Thang

AMLAP

As Many Laps As Possible

Odd Laps

50 yard line visitor side – 5 Manmakers

50 yard line home side – 5 inchworms

Even Laps

End Zone 1 – 10 Capt. Thor’s

End zone 2 – 10 Imperial Walkers (hard count)

CoT

Using some of Slois Lane’s CoT from the previous week about “Alpha Males”, one of their characteristics is being vulnerable. No one has all the shit together, but everyone thinks that everyone else has it all together except for themselves. We are out here in the gloom with our brothers to get better physically, emotionally, mentally, spiritually, etc. It takes more strength to put yourself out there and be vulnerable than it does to just keep it inside. Pushing it down and keeping it inside, what ever “IT” may be, only works temporarily……..until it festers enough to come out and then, most if the time, it comes out in a negative or destructive fashion. It’s ok to be vulnerable. That what our brothers in the gloom are here for, to help one another.

H