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Iron sharpening

QIC: ducktales

Date: 08/08/2019

PAX: geeksquad, u-turn, couch potato, hasbro, Radiohead, FNG-skid

AO: the Huey

Condition: windless and stars shining, August morning

COP

5 sun salutations

The Thang

Ran through a iron pax challenge style workout.

Iron training

25 air squats IC

40 big boy sit-ups oyo

15 Merkins IC

20 Bonnie Blair’s oyo

10 burpees

Lap around track

Repeated 4 times finished each lap together by lead runners picking up 6

Had some time to spare for Mary’s

Superman

15 Lbc ic

20 Crunchy frogs ic

COTed

Moleskin

Was humbled by FNG, he smoked me during run.

News

Growruck in a few weeks train hard.

Iron pax challenge starts September 1st new new week workout posted weekly to be completed and time yourself then submit sign up https://f3greenwood.com/ironpax-form/

Recent Backblasts

    Posted on

    Draft: DuckShed – Boneyard (07/23)

    QIC: Ducktales and Sheshed

    Date: 07/23/2019

    PAX: Prosciutto, Jazzy Jag, Cliff Hanger, Dirk, Sunburn, Milkman, Free Time, Peanuts

    AO: Boneyard

    Conditions

    A brisk, and humid 73 degrees.

    COP

    duck warmed us with

    25 ssh ic

    15 imperial walkers ic

    10 mericans ic

    Nancy balance ic

    Mosey to the boy so main road

    10 burpees oyo

    25 monkey humpers facing the main road ic

    10 Slow low squats would not call it cadence

    10 slow decline mericans ic

    The Thang

    She Shed ran the thang:

    Wall Sits: Joe Frazier, Muhamad Ali, **Berpee Bus, Bus Driver and shoulder press.

    Mozie to the benches where the “Jeffs” took place. PAX holds plank while stepping both feet on and off the bench seat behind them (20) followed by 10 berpees. Rinse and repeat.

    Step over to the grass where the PAX performed a “Fire Drill.” Everyone performs High Knees until She Shed yells “Fire Drill” then everyone drops to a merkin, rolls right, merkin, rolls left, merkin and then back to high knees. This was followed by another round of high knees, side straddle hop and then calf raises to end it. 

    Mozie to curb for more calf raises.

    Due to She Shed’s loss for any sense of time on this brutal morning he ran a 14 min session of Mary before noticing the clock and bringing the PAX to the outdoor gym to perform a DORA to finish things

    Mary: LBC, Freddy Mercury, Super Man, Berpees, flutter kicks, box cutter, and a few others a little less memorable. 

    Dora: 200 squat jumps, 200 side straddle hops and 200 exercise of your choice at outdoor gym while the other PAX takes a lap around the playground. 

    COT

    Reach out to people and take fellowship seriously. Men don’t put their own sense of self on the back burner in order to take care of everyone else. Make meaningful conversations with the friends and family you have.

    Moleskin

    Sheshed- I forgot how much Boneyard likes berpees. Is this a duo VQ? What time is it? 

    Ducktales– Every-time we do my key humpers there is no car present, one day…..

    News

    Dadurday August 10th

    mayhem VQ hacksaw this Friday!

    Recent Backblasts

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      Commit-Committed-Commitment

      QIC: The Count (Respect,Respect) 

      Date: 07/18/2019

      PAX:  DuckTales, HasBro, RadioHead, Red Tees, She Shed  

      AO: The Huey

      Conditions

      72 degrees 

      COP

      SSH, Willie Mays Hayes, Tappy Taps (3rd Grade Exercises), SSH

      The Thang

      8 stations, no running, just coupons and cardio.
      Decline Merkins, Overhead Press (30 lbs) Lunge w/twist at bottom (20 lbs) Curl (30 lbs) Tricep Ext (30 lbs) Squat (40lbs), Lunge w/ coupon Overhead (30 lbs) Slow Deep Squat (30 lbs).
      AMRAP In 45 sec Round 1 – Bear Crawl to next station. Complete rotation meet in middle for Core/Cardio
      Round 1 – AMRAP 45 sec. BURPEES (10 OYO)
      Round 2- AMRAP 45 sec – Lunges between stations. core/cardio – Mountain Climbers IC (20)
      Round 3- AMRAP 30 sec – Lunges between stations. Core/cardio – SSH IC (20)
      Round 4- 15 Reps AYG to next station.

      COT

      A man of good character will follow though on his “Commitments” .  This means you become “Committed” to that which you “Commit” to.  You Faith, your Family, your “Friends” and “Co-Workers”.  Once you say your going to do something follow through on it. 

      CIRCLE OF TRUST:  Counterama, Namerama, No Announcements.  
      BALL OF MAN: 

      Moleskin

      Even without actual running we had lots of cardio by keeping a good pace in movement between exercises.  Mumble Chatter quickly decreased and was replaced by heavy breathing! 

      Recent Backblasts

        Posted on

        monkey show

        QIC: Ducktales

        Date: 07/08/2019

        PAX: loan shark, red tees, u-turn, hasbro, Radiohead, milkman

        AO: the Huey

        Conditions

        66 degrees for this gloom, no wind The skunks are close!, and the back lot is rotten

        COP

        11.25

        Mosey lap

        10 Sun salutations

        Nancy cardigan IC

        27 ssh ic

        The Thang

        3 stations of 11.25

        45 minutes divided by 4 equals 11.25 mathematics!

        T wall

        20 monkey humpers IC showing our glutes to the very busy Dayton blvd

        partner up

        Partner 1 lunges then bear crawls to creek

        Other partner Wall sit

        15 Pickle pointers IC

        Tennis Court

        New partner

        Partner rounds court while other planked, low plank, big boy sit ups.

        Backlot

        Indian runs

        10 Decline mericans iC

        Frog hops

        10 mericans

        Bernie

        10 inclined mericans IC

        Jailbreak

        15 Hello dolly ic

        10 pretzel ic

        10 mericans ic

        Mosey

        Circle up for wheel of mericans

        COT

        Finished up a study with my M, continue to learn about your M

        The prayer request are in need of prayer.

        Moleskin

        The mumble was light because the 10 counts were few.

        As I was putting up the shovel flag, I take extreme pride in seeing the pax fellowship in the parking lot post post We say and I struggle with fellowship time but as I mentioned in the COT, treasure each moment we have, the moments we get to fellowship may be mixed in your day more than you notice.

        News

        Fallen 5 this Saturday convergence at 7 at the dame ruck

        Recent Backblasts

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          The horse you rode in on

          QIC: ducktales

          Date: 06/27/2019

          PAX: the count, hasbro, milkman, geeksquad, u-turn, hector, Mr. Clean, she shed

          AO: the Huey

          Conditions:

          The crickets were chirping, 3/16th wheel of cheese glowing in the sky, not as cloudless. 68 degrees and windless. The grass was not wet at all…… ahhh hahaha

          Warmarama

          Mosey lap,

          calf stretches (these were be very important for donkey calve raises)

          10 burpees

          20 mericans

          21s

          Penalty burpees

          21s Smurf jacks

          Penalty burpees

          10 diamond mericans

          Mosey

          Now we are warm

          grab a coupon, Partner up for …..

          The Thang

          Moving Olympic weights while partner bear crawls, crab walks, then crawl bears, then Moseys

          THIS GYM IS FREE

          VARIOUS DIFFERENT WEIGHTS- rep till partner returns.

          Donkey calf raises with parter as weight

          Stations

          1. Triceps exceptions
          2. Curls
          3. Cling and press
          4. Farmers carry
          5. Jump rope
          6. Deadlift

          Mosey

          flutter kicks

          15 burpees

          Jailbreak!

          Recover burpees

          Flutter kicks ic

          Ww2 sit-ups ic

          Mosey

          Partner up for the donkey calf raises.

          Mosey more!

          6ish various Mary’s

          More burpees

          COT

          The horse you rode in on. 
          We have to communicate our concerns and how we want to help or be a part of their lives. Make a phone call when you are upset, if the someone reply’s with a text… bless them the poor millennial. Don’t change your game, call them later or the next day.

          Great conversation and prayer request from pax. I am honored to be a part of the Huey.

          Moleskin

          we completed 21s perfectly… the count counted during 21s said the q stopped counting he didn’t have to.

          Cling and press is way harder mid beatdown with you are sorta smoked.

          Plate Farmers carry was slippery for mr. Clean so he switched it up and suitcase carried. She shed just finger lifted the plates…

          Thank you waterboy for this inspiration of how to make our calves get swoll.

          Mumble during Mary added burpees

          The post post hurt 2nd F is strong I have to get exit around 6:15 and haft the pax were still there talking!

          News

          F3chatt convergence july 4th

          Fallen 5 July 13th

          Recent Backblasts

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            The thriller

            QIC: Ducktales

            Date: 04/30/2019

            PAX: Dirk, Peanuts, Ironbutt, Roadhouse, Whoopi, CANDU, Sidekick

            AO: Boneyard

            Conditions

            Always like the thriller at the boneyard

            COP

            Burpee tuck Jumps 10 oyo

            10 Wide mericans

            15 flutter kicks IC

            Mosey

            10 box jumps up bleachers oyo

            Mosey to the gym

            The Thang

            Circle of Plank
            Pax hold plank in circle 2 at a time did 5 pull ups

            Mosey to Great Wall

            Bear crawl to city food

            10 diamond mericans IC

            Mosey to tennis court

            Karaoke, Bernie, karaoke, mosey 3 times around court.

            Mosey to back of teachers lot

            Pickles were pounded IC

            Seal claps IC

            Another round circle plank

            COT

            Moleskin

            I wanted to cut out 4 minutes early to make a breakfast meeting and sidekick called me out for more pull ups! We pull used and planked till 6:15

            News

            Growruck August 23rd weekend.

            Recent Backblasts

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              Soundtracked

              QIC: ducktales

              Date: 05/02/2019

              PAX: hasbro, She shed, u turn, truck yeah, geeksquad

              AO: the Huey

              Conditions

              We are in perfect condition, in preparation for weezer at river end we rocked out to their whole album of covers.

              COP

              SSH ic 18

              Windmill ic 18

              Little baby arm circles ic 18

              Reverse ic 18

              Shoulder preempt ic 18

              Squat turn punches ic 18

              Mosey to start thing

              The Thang

              At she sheds VQ he blew my mind with the way he used the Huey space. The bleachers ! We have been to the park 100s of post and driven by even more and had not thought about them.

              Step up box jumps
              stepped up a row with each leg, then box jumped the last row up. 10 oyo

              Mosey to wall

              Wall set joe Fraser 18 IC

              10 Mericans IC

              Wall sit Muhammad Ali 18 IC

              10 mericans IC

              Mosey to shack

              10 Decline mericans IC

              On sit bus driver 18 IC

              10 incline mericans IC

              Mosey to tennis courts

              Karaoke, Bernie Sanders, karaoke, mosey 3 times around court

              Mosey to back street

              We back street boys did diamond pushups at the 4 way

              Mosied up side street and a dog started barking fiercely, thankfully for the 6 cujo was one a cable.

              Met up at the laundry mat, did squats

              Mosey back to big flag and SSH 18 IC

              10 burpees

              COT

              Continue in prayer, and watch in the same with thanksgiving. Colossians 4:2

              Moleskin

              1st birthday Q and it was a smokefest.

              Recent Backblasts

                Posted on

                Duck walk

                QIC: Ducktales
                Date: 03/21/2019
                PAX: Geek Squad, Radiohead, Snowflake, Saddlebags, U-turn
                AO: The Huey

                Conditions, No rain which means perfect.

                The Disclaimer, Disclaimed

                COP

                Mosey

                Incline merican and Decline merican IC

                The Thang

                Dora around Track

                We worked around track, partner 1 ran to next light pole while partner 2 ran to next light pole and back
                Tennis court laps- karaoke long side of track to keep from running into net, berne fault line, karaoke other long side, run last fault line.
                Wheel of merican
                Indian run
                lunge from track to pavilion
                30 SSH IC
                Incline and decline Mericans IC
                Broga in the back lot.

                COT

                Moleskin

                We did not duck walk, we just did so many lunges that I was walking like a duck post gloom. The Pax worked hard and we did lunges and Mericans til exhaustion multiple times. There was not much time for mumble.

                News

                Launch of the Boneyard 3/26 and Convergence 3/30 in Collegedale we are going to fill Geeksquads van named the “Black Pearl” with Huey Pax and FNGs to roll over to the Convergence. I will be the DJ it will be amazing!
                -Ducktales OUT

                Posted on

                Oscar Mike

                QIC: Ducktales
                Date: 03/11/2019
                PAX: geek squad, hector, milkman, u-turn, hasbro, lugnut, snowflake
                AO: The Huey

                Conditions:

                Baby making weather

                The Disclaimer

                Emphasized like a non professional

                COP

                Windmills IC
                3rd grade IC
                Butt kickers IC
                Willy Mays Hays
                Leg balance

                The Thang

                the count wanted to end his millennials post last Thursday with 100 burpees. We didn’t get them all so lets continue this post and KEEP MOVING FORWARD!
                Real Burpees 100 OWO
                Mosey
                Picked this next one up from my boys up at F3NETN, OLD Fashion Dora.
                Partner up 100 mericans, 200 BBSU, 300 squats, Hold plank sprint
                Broga
                Plank, Breathing
                Side plank
                Tree and forward fold

                COT

                Onward March, we did not want to do burpees but we knocked 10 at a time snowflake stepped it up and said let’s do 20 at a time AYE! In family live, work, at your AO
                I mentioned the Oscar mike foundation check them out https://www.oscarmike.org
                BALL OF MAN: thankful for the ability to wake up in the gloom, not get rained on and being able to KEEP MOVING! AYE

                Moleskin

                Lugnuts mumble was on point, see #thehuey on slack for details. Geek squad brought the tunes, rocked to outcast, AC DC, and vanilla Ice. Way better mix then the count… who the hell is Bread Bread
                Geek squad our fearless AOQ, recommend we all know someone who needs EHing. Reach out to them

                tweeted this photo as total count of 8 this hit paste and accidentally added to back last.

                News

                1. Come fellowship after work at 5 sharp Wednesday
                2. Friday run or ruck club fellowship after
                3. Convention March 30th the Huey will pack the black pearl with 12 HIM And a shovel flag AYE!

                Thank you for your accountability 🦆