Author: f3blue

QIC: Blue

Date: 04/06/2021

PAX: Uturn, Nordic Track, Doogie, Ducktales, Cleaver, Gretel, Steam Engine, Roomba

AO: The Huey

Conditions

A little warmer 55° with clear skies

CoP

Some SSH’s, some WMH, 3rd Grade Exercises, some shoulder blasters, Forward Fold (aka The Burrito), and some more SSH’s

The THANG!!!

A ladder of 10 exercises, doing 10 reps each, hard count where applicable, and a ~1/3 lap mosey in between each round.

• CPR’s
• Toe Merkin
• Incline Clap Merkin
• Step Up w/ Coupon
• Dips
• Squats w/ Coupon
• Captain Thor’s w/ coupon
• Merkin
• Imperial Walkers
• V-up’s

Only one Beer Truck this morning, so 5 Burpee payment

CoT

Grace……….prayers for me and my ability to extend Grace to those around me. Challenge to have patience and not judge those around us, but extend them Grace.

Mumble Chatter

Some of the PAX were unclear as to which exercise to start with, and asked multiple times about the starting exercise. A solid simple workout enjoyed by all PAX. Another beer truck and a Red Bull truck came by during prayer requests, so we didn’t include that in the workout. Sadly no one but me was upset about that.

QIC: Blue

PAX: Nordic Track, Gretel, Ponce, Bobbit, Roomba

Date: 04/05/2021

AO: Detention

Conditions

A cool 47° with clear skies

CoP

Some SSH’s with some stretches, some shoulder blaster, and some more stretches.

The THANG

A ladder of sorts from the “Top Gun” workout via the F3 Exicon.

Complete reps of each exercise, adding to the previous exercise each set. Between each set, Bernie to the end of the parking lot and mosey back.

Round 1

• 10 Single Leg Deadlifts (hard count)
• 20 Sumo Squats w/ coupon
• 30 Tricep Extensions
• 40 Shoulder Taps (easy count)
• 50 Curls

Mosey 2 laps around the track

Round 2

• 10 Burpees
• 20 Overhead Press
• 30 Tricep Extensions
• 40 Squats
• 50 Curls

Mosey 2 laps around the track

Rinse and repeat if necessary

CoT

A challenge to the PAX today………Don’t Judge Anyone. Whether it’s someone that cuts you off in traffic or a coworker that ate you sandwich in the break room fridge, take a deep breath and live that person as a fellow human being. Extend GRACE to those around you.

Mumble Chatter

Not much in the way of chatter this morning, other than “we don’t have 2 hours to finish this workout Blue”. A good time was had by all the PAX. Everyone was sufficiently tapped at the end.

QIC: Blue

Date: 04/02/2021

PAX: Nordic Track, Dundee, Doogie, Recycle, Hambone, Bobbit, Burrito, Friday, Slois Lane, Sherlock, Steam Engine, Geek Squad, Milkman, Ponce De Leon, Magnum, She Shed, Band Camp, Hasbro

AO: Shothouse

Conditions

Clear skies and a brisk 32°. Perfect weather to get better.

Warm-up

• SSH x 20
• Forward Fold
• Willie Mayes Hayes
• Mosey to the track/field

Thang

Simple workout.

• Blockie x 5 OYO
• Murder Bunny across field
• 10 Capt Thor’s OYO
• Mosey 1 lap
• Shoulder Press x 15-20
• Rifle Carry across field
• 10 CPR’s OYO

Repeat until time.

CoT

As today is Good Friday and it is Easter weekend, and we remember the death of Christ. Don’t let yourselves lose sight of the life of Christ. Not to discount the birth, death, or resurrection, but Jesus’ teachings are worth more than a second glance.

Mumble Chatter

A number of the PAX spoke of how simple and great this workout seemed to be. Burrito spoke of “mountain counting” to which She Shed referred to as “someone counting for you”. Most if not all of the PAX spoke of how much they LOVED murder bunnies.

QIC: Blue

Date: 3-12-21

PAX: Radiohead, Milkman, U-turn, Slois Lane, Dundee, Nordic Track, Snatch, Tasty Cakes, Sherlock, Gretel

AO: Shothouse

Conditions

A warm 55° with a bit of humidity in the air, needless to say, things were moist.

CoP

Started off with some SSH’s (51) to pay homage to John Doe’s Wednesday Q at Detention and get nice and warmed up. Then some shoulders, legs and other various warmup exercises.

The Thang

Lap 1

Start with 5 Manmakers (burpee w/ a coupon) OYO, then 10 CPR’s (curl, sh. press, tricep raise) OYO. Then moseyed around the track stopping 4 times to do 5 “Kraken Burpee’s” OYO, (a burpee with 3 Hand Release Merkins……release the Kraken)

Lap 2

5 Man-makers OYO, 15 CPR’s, moseyed around the track stopping 5 times to do parts of a “deconstructed Burpee”. 10 Squats, 10 Leg thrust\groiners, 10 Merkins, 10 leg thrusts, 10 jump squats.

Lap 3

5 Man-makers, circle of CPR’s x2, while the PAX hold coupon rifle carry. Moseyed around track stopping a total of 10 times to do “Contra Burpee’s” (burpee w/ increasing number of Merkins)

Lap 4

5 Man-makers, 10 CPR’s. Moseyed around track stopping 4 times to do 5 “Body Bag Builder Burpee’s” (A body builder burpee w/ one mtn climber) 2 stops, then 5 reg. Burpee’s for 2 stops. A PAX had mentioned hating “10 counts” and jokingly said, “offer a 10 ct. then about the number 8, say 5 Burpee’s OYO”, so that’s what happened this lap.

For time, 5 man-makers OYO, 15 CPR’s OYO, 5 Burpee’s OYO, then form a circle and up/downs w/ a “Navy Seal Burpee” (Burpee w/ 3 Merkins & 1 mtn climber) each PAX calling down until time.

CoT

Other than announcements and prayer requests w/ a prayer to close us out, I completely botched a COT message. I kicked my own ass with that Q to the point I just skipped what I had planned to say. No one said anything though. My COT was supposed to be about Grace and patience.

Mumble Chatter

Most if not all of the PAX talked about how wonderful it was to be doing another Blue’s Q and burpees. Dundee had described my Q’s as being a culmination of everything and anything the PAX hated from the previous week. To quote Dundee paraphrasing my thinking, “you don’t like Burpees, guess what bitches, I got 45 min of them”, I still find that hilarious. Snatch decided that he will definitely be delivering a paper bag full of goodies to my front porch and will even set it on fire to help me find it in the gloom. All PAX were appreciative AFTER the workout was done for the motivation and pushing to get better.

QIC: Blue

Date: 3-2-21

PAX: Milkman, Hasbro, U-turn, Roomba, Geek Squad, Slois Lane, Doogie, Cleaver

AO: The Huey

Conditions

A little chilly this morning at 36°, cloudy skies but the moon was visible. Winds were slightly more than a gentle breeze.

CoT

Some light stretching with some more stretching, some shoulder exercises and then some SSH’s to finish out the warmup.

THANG

Started with a mosey around the track and the back lot doing 3 burpees EMOM, made two laps.

Second, we murder bunnied from the edge of the track to the love shack and back. Then grabbed our coupons and slow moseyed to the Love Shack.

For the final round, so to speak, we did a “Top Gun” routine. 12 min with 3 Burpees EMOM, while doing…….

• 10 Curls
• 10 Deadlifts
• 10 Tricep Ext
• 10 Shoulder Press
• 10 Squats

On repeat.

About halfway through we had to pay the toll for a Beer Truck, 5 Burpees, then while doing those a Red Bull truck drove by, so the toll for that was 5 Navy Seals.

To finish for time, we did a round of burpees with each of the PAX calling “down”

CoT

Confirmation Bias……….

We see the things we want to see, the things that confirm our assumptions and our preferred way of looking at the world. Whatever is received is received according to the manner of the receiver. Basically we all see things according to our own experiences in life. So the person standing/sitting next to you is doing the same thing……….so offer Grace.

Mumble Chatter

Not much that I heard, maybe some low grumbling from the back when I called an exercise, but most of the PAX were too focused on the burpees to say much of anything

QIC: Blue

Date: 3-1-21

PAX: Dundee, U-turn, Friar Tuck, Mr. Clean

AO: Detention

Conditions

Rain, rain, rain, & more rain…………but only a slight drizzle during the Q. A warm 61°, but very very very moist.

CoP

Stretching, some more stretching, some SSH’s and some Burpees.

THANG

Lap 1 – Manmakers

With coupon, moseyed around the track stopping 4 times doing 5 Manmakers each time for a total of 20. Finished the lap with 5 Burpees OYO & 10 CPR’s OYO.

Lap 2 – Deconstructed Burpees

• 10 Squats
• 10 Leg Thrusts/Groiners
• 10 Merkins
• 10 Leg Thrusts/Groiners
• 10 Jump Squats

Finished the lap with 5 Burpees OYO & 10 CPR’s OYO.

Lap 3 – Body Bag Builders

Moseyed around the track stopping 5 times doing 2 Body Bag Builders at a time for a total of 10 Body Bag Builders. Finished the lap with 5 Burpees OYO & 10 CPR’s OYO.

Lap 4 – 4×4’s & Kraken Burpee’s

Moseyed around the track stopping 6 times I think, alternating 1 4×4, then next stop 1 Kraken Burpee (burpee with 3 hand release Merkins…… “release the kraken”). Finished the lap with 5 Burpees OYO

That’s time.

CoT

Grace………..extending grace to those who we feel are the least deserving, but need it the most. Mr. Clean thanked everyone who reached out or helped in some way while he and his family were quarantined with Covid.

Mumble Chatter

Not much in the way of chatter, the PAX were definitely singing my praises and how happy they were to be in the gloom for a Blue’s Q.

QIC: Blue

Date: 2-27-21

PAX: Hambone, Recycle, Pound Dog, Gusher, Prosciutto, Zima, A-A-Ron

AO: Convoy

Conditions

A warm, moist morning up on the mountain at 54°F and a slight mist. Luckily the rain held off for the hour we were there.

CoP

Some stretching, a few shoulder warmups, some more stretching, then some SSH’s.

The THANG

Stayed at the parking lot just in case of rain so we could get to the covered area of the school. 1 lap around the lot equaled 0.3 miles measure by odometer on my vehicle.

-Lap 1 Manmakers

Traveled around the parking lot edge w/ coupon and stopped twice doing a total of 20 manmakers for the lap. Back at the start before lap 2, 5 Burpees OYO

-Lap 2 Deconstructed Burpee

Traveled around the lot stopping 5 times to do

• 10 Squats
• 10 Groiners
• 10 Merkins
• 10 Groiners
• 10 Jump Squats

Finished the lap with a set of 25 curls and 5 Burpees OYO

-Lap 3 4×4’s

Traveled around the lot stopping to do sets of 5, for a total of 10 4×4’s. Split the last set into two stops doing 4 reps then 1 rep. Finished the lap with a set of 10 CPR’s and 5 Burpees OYO. May have stopped another time for an additional set of 5, but I don’t remember well enough so not going to count it.

-Lap 4 Bodybuilders

Traveled around the lot stopping twice to do two sets of 10. Tried calling an 8 ct. cadence on the second set, only to have Recycle take over. Definitely need to work on that one. Finished the lap with 5 Burpees OYO.

-Lap 5 Navy Seals

Traveled around the lot stopping a few times to do 1-2 Navy Seal (aka “Baby Seal” – Recycle) for a total of 10 reps. Finished the lap with 5 Burpees OYO & maybe 5 Manmakers OYO, my memory is a little foggy.

-Lap 6 Contra Burpee

Traveled around the lot stopping 10 times. A “Contra Burpee” is a burpee that increases the number of merkins consecutively each rep. 1st Burpee = 1 Merkin, 2nd Burpee = 2 Merkins…….etc. finished the round with 5………….Big Boy Sit-ups OYO.

Then we did sets of 5 Big Boy Sit-ups OYO & 5 Captain Thor’s for a total of 10 of each. Then 5 Burpees OYO, and finished with 15 Monkey Humpers.

Sets of 10 Monkey Humpers were thrown in whenever a random car would drive through the parking lot going by us. Which we did roughly 3 times I believe.

CoT

Vulnerability…………we are taught as men to not show any vulnerability because it’s a sign of weakness and as men that’s just not what we’re supposed to do, right?!? It takes more strength to confide in your brother next to you, or whoever you chose, than to just bottle it up inside. Prayer requests included Snowcream, Bobbit, Mr. Clean, & El Chapo?

Mumble Chatter

Not much in the way of memorable chatter. I kept everyone moving enough with no 10 counts. Definitely a “Beatdown” worthy Q. I kicked my own butt this morning.

QIC: Blue

Date: 12-17-20

PAX: Mr. Clean, Gretel, U-turn, Ducktales, Friar Tuck, Hasbro

Conditions

33° and a brisk wind

CoP

• Stretches for each body part
• Ssh
• Shoulder Blasters

The Thang

Sheldon Cooper

A series of 4 exercises 10 reps each followed by a mosey lap, then reps decrease to 9, 8, 7……..and so on. Exercises were as follows……

• CPR
• Sumo Squat
• Captain Thor
• Contra Burpee

Contra Burpee (modified)……..1st Round, regular burpee. 2nd Round, burpee w/ 2 Merkins. 3rd Round, burpee w/ 3 Merkins. Basically, a burpee with increasing number of Merkins each round.

CoT

Vulnerability……..there’s something to being vulnerable. Society and culture want us to believe we have to be perfect and have it all together all the time, but no one does and no one wants to say they don’t. We have a prime “safe space” with our brothers in F3. F3 has allowed me the opportunity to be vulnerable and get the support I didn’t know I needed. Keep that in mind next time you’re dealing with or going through something on your own. Reach out to a brother in F3.

QIC: Blue

Date: 01/13/21

PAX: Nordic Track, U-turn, Bobbit, Roomba

AO: Detention

Conditions

A brisk 26-27°, with plenty of frost on the grass. Luckily we stayed to the concrete. Clear skies.

CoP

• SSH x 10 IC
• Forward Fold x 10 IC
• 3rd Grade Ex. x 10 IC
• Willie Mayes Hayes x 10 IC
• SSH x 15 IC
• Tricep Stretch x 10 IC
• Shoulder Stretch x 8 IC
• Quad Stretch x 8 IC
• Michael Phelps x 10 IC
• Burpees x 5 OYO

The Thang

Merkin Mile – ran a lap….10 Merkins x 4

All About the Benjamin’s!!!!

Each round adds up to 100

• Round 1
• Curls for the Girls x 20
• Walking Lunges x 20
• Mountain Climbers x 20 (count right leg)
• Walking Lunges x 20
• Shoulder Press w/coupon x 20

• Round 2
• Tricep Ext. x 20
• Walking Lunges x 20
• Imperial Walkers x 20
• Walking Lunges x 20
• Plank Jacks x 20

• Round
• Windmills x 20
• Inch Worms x 20
• Wide Merkin x 20
• Inch Worms x 20
• 3rd Grade Exercise

• Round 4
• Man Makers x 20
• Walking Lunge Rifle Carry w/coupon x 20
• Shoulder Press x 20
• Walking Lunge Rifle Carry w/coupon x 20
• Coupon Squat x 20

CoT

GRACE……….even to those that we feel don’t deserve it, especially them. My definition of a Christian is “one who can see Christ in every THING around them”. No matter your faith, belief, etc……try to see the good in everything, not just what “good” it can do for you, but the inherent good in things/people/whatever.

Moleskin

Lots of set ups for TWSS.

QIC: Blue

Date: 12-16-20

PAX: Dundee, Nordic Track, Sherlock, U-turn

AO: Detention

Conditions

40ish degrees and MOIST!!!!

Warm-Up

• Lots of stretching, whole body
• Ssh
• Shoulder Blasters

The Thang

12 Days of Christmas, do first exercise, run to the top of the hill towards the back of the concession stand parking lot. Come back, do first exercise then second exercise, run hill. Add exercise after each run. All exercises are 10 reps unless otherwise noted.

• Manmaker
• Ballerina Squat
• Dips w/ coupon
• Captain Thor
• Merkin
• Imperial Walker (hard count)
• Monkey Humper (slow)
• Curls x 20
• Dive Bomber
• Box Cutter
• Calf Raise x 20
• Navy Seal

CoT

In today’s society/culture we are too quick to label one another by our sexual preference, the color of our skin, our job, how much money we make, etc. Or we are labeled by the most notable SIN or faux-pa we’ve made. Try to start seeing one another as a child of God, or at least a human being, not by a label.

Moleskin

Definitely a beatdown, no pax made it pst Day 6. The Hill which will be named sooner or later is brutal after multiple times running it. All PAX were glad to see one another. Good times were had all around.