Author: f3holykiss

QIC: Holy Kiss

Date: 04/22/2021

PAX: Pomade,  Pediasure, Gusher, Jorts,  Laces Out, Prosciutto, Red Raider, Pound Dog, Snow Patrol, A-A-Ron, Zima, In-N-Out, Mansiere, Friday,

AO: Smackdown

Conditions

low 30s and way to cold for April… but we are men… Men in Tights!

COP

Warm up lap around track

SSH X 25, Little Baby Arm Circles X 15 and reverse X 15, Seal Claps X 15, , Willy Mays Hays X 10, Third Grade Exercise, SSH X 25

The Thang

Stairway to 7

Bleacher Pull Ups, Run around bleachers, Box Jump Bleachers to top, Squats at top, Run down bleachers and back around. Rinse and Repeat up to 7 reps. (Total 28 reps per exercise)

BLIMPS (4 stations with jailbreak between)

Round 1 “B” (Burpees x5 at each station)
Jailbreak to station 2, 3, 4

Round 2 “L” (Lunges x10 each leg each station)

Jailbreak to station 2, 3, 4

Round 3 “I” (Imperial Walkers x15 each leg each station)

Jailbreak to station 2, 3, 4

Round 4 “M” (Merkins x 20 each station)

Jailbreak to station 2, 3, 4

Round 5 “P” (Plank Jacks x25 each station)

Jailbreak to station 2, 3, 4

Round 6 “S” (86ed)

In the interest of time… we just did a BLIMP

Wheel of Dips

PAX lined up on bottom bleacher.. down the line with one dip and hold, back down the line with two.. rinse and repeat up to 5 dips. Short intermission and 10 dips each PAX all the way down the line

MARY

LBC X 20 in Cadence

Freddie Mercury X 20 in Cadence

Wild Card- Prosciutto- Leg Lifts X 20 in Cadence

Wild Card – Red Raider- BBSU X 20 OYO

COT

Words Matter… Challenged the PAX to be aware of their words. Even though there may not be ill intent, words matter and impact others.

“You will have to live with the consequences of everything you say. What you say can preserve life or destroy it; so you must accept the consequences of your words” – Proverbs 18:20-21

Moleskin

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QIC: Holy Kiss

Date: 01/28/2021

PAX:   Pediasure, Gusher,  Laces Out, Prosciutto, Red Raider, Pound Dog, Natty Light, Pelt, Recycle, Burrito, Joanna Gainz, Zima, Mansiere, Jorts, Money Ball, Sidekick, Backseat, Whittler

AO: Smackdown

Conditions

31 Degrees and a little snowy, but we warmed up quick

COP

SSH X 25, Little Baby Arm Circles X 15 and reverse X 15, Seal Claps X 15, Overhead Claps X 15, Willy Mays Hays X 10, 3rd Grade Exercise x 10, Imperial Walkers x 15

The Thang

Stop Sign Stinger

Field trip through Brow Estates. Round of exercises at every stop sign we passed. S= Squat Jumps x 10, T = Twinkle Toes x 10, O = Outlaw x 10, P= Parker Peters x 10. Total of 8 stop signs passed for 80 reps each exercise

Bleacher Beatdown (Partner Up)

Round 1: 200 Dips. One PAX starts dips on bleachers while partner does 5 Burp-ups (Burpee Pull Ups) on back side of bleachers. Lap around to relieve partner until 200 dips complete

Round 2: 100 High Knee Step Ups. One PAX starts High Knee Step Ups on bleachers while partner runs a lap around bleachers

MARY:

LBC x 25, Flutter Kicks x 20, Heal Touch x 20, Freddie Mercury x 15, Rocky 4 x 15, BBS x 15, Pickle Pointers x 15

COT

2020 brought a lot of challenges to everyone in different ways. It impacted my business significantly, caused issues with kids school schedules, and caused stress in general. I had a range of reactions from anger, skepticism, and placing blame. Had to continually remind myself to stop focusing on the things out of my control and focus on what is in front of me each moment of each day that I can control.

Trust in the Lord with all your heart and lean not on your own understanding – Proverbs 3:5

Moleskin

Recent Backblasts

QIC: Holy Kiss

Date: 11/05/2020

PAX: Pomade,  Pediasure, Recycle, NordicTrack, Tonka (FNG), Friday, Mr. Clean, Jenny Craig, Snow Patrol, Afterbirth, Joanna, Ashley Madison, Prosciutto, Red Raider, Pound Dog, Old School, Jorts, Lookout, Burrito, Whittler

AO: Smackdown

Conditions

Cool 43 degrees in the gloom

COP

Warm up lap around track

SSH X 20, Little Baby Arm Circles X 15 and reverse X 15, Seal Claps X 15, Willy Mays Hays X 10, Forward Fold x 10, Imperial Walkers X 20, SSH X 20

The Thang

In honor of my 1 year F3 Anniversary, this was a repeat of my first post courtesy of WazntMe

Stairway to 7 on the bleachers

Decline Dive Bombers – 1
Climb stairs
Dips – 6
Continue until numbers are flipped

Power Trio Dora
Mosey to middle of the field – hey cool, some cinderblocks.
Count off in to 4 groups
Man 1: Run a lap around the track
Man 2: Bear Crawl to the uprights and back
Man 3: 20 block squats, 10 manmakers, 5 John McCains
Rotate once Man 1 returns.

First Intermission:
Mosey to the gym wall
Airchair and pass a coupon back and forth.
2nd pax in line drops for 5 merkins while pax before him holds block straight out. Pass block down and back

Power Trio Dora
Man 1: Run a lap around the track
Man 2: High Knees to the uprights and back
Man 3: 20 goblet squats, 10 manmakers, 5 John McCains

Circle up in the middle of the field for Mary
Flutter Kicks X 20 IC
LBCs X 20 IC
Heel Touches X 20 IC
Wild Card Ab Exercise: Burrito- Army Rope Climb

Wild Card Ab Exercise: Recycle- Freddie Mercury

Wild Card Ab Exercise: Lookout- High Dollies

COT

Discussed what F3 has meant to me. Started with me wanting to be more active and get in shape. F3 has become much more. Developed many friendships and a support group. With 2020 being such a crazy and unpredictable year, F3 has been the one thing that has remained consistent and that is in my control. No matter what is going on in the world around us in our personal lives, this group of men comes together every week and goes through the same beatdown together.

We may have all come on different ships, but we’re in the same boat now. – Dr. Martin Luther King Jr.

Moleskin

Recent Backblasts

QIC: Holy Kiss

Date: 08/04/2020

PAX: Pomade,  Pediasure, Gusher, Afterbirth,  Laces Out, Prosciutto, Red Raider, Pound Dog, Coypu, Old School, Natty Light

AO: Smackdown

Conditions

67 degrees and pleasant.. except for the BLIMPS

COP

Warm up lap around track

SSH X 20, Little Baby Arm Circles X 15 and reverse X 15, Seal Claps X 15, Overhead Claps X 15, Willy Mays Hays X 10, Forward Fold x 10, 21s + 5 penalty burpees thanks to Pomade!

The Thang

Stairway to 7

Bleacher Pull Ups, Man Makers, Run around bleachers, Box Jump Bleachers to top, Squats at top, Run down bleachers and back around. Rinse and Repeat up to 7 reps. (Total 28 reps per exercise)

BLIMPS (4 stations with jailbreak between)

Round 1 “B” (Burpees x5 at each station)
Jailbreak to station 2, 3, 4

Round 2 “L” (Lunges x10 each leg each station)

Jailbreak to station 2, 3, 4

Round 3 “I” (Imperial Walkers x15 each leg each station)

Jailbreak to station 2, 3, 4

Round 4 “M” (Merkins x 20 each station)

Jailbreak to station 2, 3, 4

Round 5 “P” (Plank Jacks x25 each station)

Jailbreak to station 2, 3, 4

Round 6 “S” (Sit-Ups x30 each station)

Jailbreak to station 2, 3, 4

COT

Be your brothers keeper… Accountability is a big part of F3 and why we all keep coming back for more punishment every week. I challenge the PAX to reach out in between posts to each other to try and be more of a support system and hold each other accountable above and beyond our weekly workouts.

Iron sharpens iron, so a man sharpens the countenance of his friend– Proverbs 27:17

A friend loves at all times, and a brother is born for adversity– Proverbs 17:17

Moleskin

Recent Backblasts

QIC: Holy Kiss

Date: 05/19/2020

PAX: Pomade, Burrito,  Pediasure, Bumble Bee, Gusher, Recycle, Hambone, Dundee, Afterbirth, Lady Gaga, Laces Out, Uhaul, FNG – Red Raider, FNG – NordicTrac, FNG – Booger

AO: Smackdown

Conditions

It was a humid and wet 57 degrees… The perfect gloom.

COP

Warm up lap around track

SSH X 20, Little Baby Arm Circles X 15 and reverse X 15, Seal Claps X 15, Overhead Claps X 15, Willy Mays Hays X 10, Imperial Walkers X 10, SSH X 15

The Thang

7 of Diamonds

Round 1 (Arms)
Station 1: Merkins X7 and Bernie Sanders to Station 2

Station 2: Worst Merkin Ever X7 and Bernie Sanders to Station 3

Station 3: ATM X 7 (Alternating Shoulder Taps, Tempo Merkins, Fast Merkins 4 count in cadence) and Bernie Sanders to Station 4

Station 4: CPRs X7 (Block Curl, Block Press, Block Tricep Raise) and mosey to Station 1

Round 2 (Legs)

Station 1: Lunges X 14 (each leg) and mosey to Station 2

Station 2: Box Jump Bleachers X 14 and mosey to Station 3

Station 3: Burpees X 14 and mosey to Station 4

Station 4: No Surrender with Coupon X 14 and Bernie Sanders to Station 1

Round 3 (Abs)

Station 1: LBCs X 21 (4 count in cadence) and Bernie Sanders to Station 2

Station 2: Flutter Kicks X 21 (4 count in cadence) and Bernie Sanders to Station 3

Station 3: V- Ups X 21 OYO and Bernie Sanders to Station 4

Station 4: American Hammer with Coupon X 21 each side and mosey to Station 1

Round 4 (Group Punishment)

Station 1: Burpees X 28

Station 2: Worst Merkin Ever- as many as possible in 90 seconds

COT

A word about fear. Our country and way of life seemed to be flipped upside down out of nowhere due to Covid-19. How did everything change and become so polarized so quickly. My conclusion is fear. The media uses fear to capture every second of our attention and push their message. The government is using fear as means of control and pushing through their agenda. We as individuals are fearful of the virus and the unknowns of what is to happen. Fear is the most powerful tool of control and easily overtakes our logical thought progression.

As Christians, God created us not with a spirit of fear but of power, love, and a sound mind. – 2 Timothy 1:7

Moleskin

Recent Backblasts