NYD 2022 Convergence

QIC:  NordicTrack

Date: 01/01/2022

PAX: Mansiere, WuzntMe, Pebbles, Shake n Bake, 9 volt, 8 seconds, Burrito, Dolly, Warlord, Blue, Mayhem, Lanyard, Dundee, John Doe, Sousa, u-turn

AO: Anvil, Convergence


Conditions

Warm and 70 degrees


COP

Typical warm up. Some SSH, some burpees, and some limber up exercises.


The Thang

Dora, run across the football field as the travel.
Dora 2000

200 Merkins
200 Squats
200 BBS
200 Toe Merkins
200 Monkey Humpers
200 Carolina Dry Docks
200 Mountain Climbers
200 American Hammers (HC)
200 Lunges (EC)
200 SSH


COT

Most New Years resolutions fail. There are many reasons, but it may be because we focus too much on cutting out things to achieve our goals. Instead, focus on what we need to add to meet our goals. This can be for weight loss, fitness goals, or any number of goals we have.



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    Huey 20211228

    QIC:  NordicTrack

    Date: 12/28/2021

    PAX: FNG-Coolio, u-turn, Dundee, Hasbro, Milkman, Shaken N Bake, Blue, 8 Seconds, Ducktales, Geek Squad, Doogie, Oil Change, Willie Loman

    AO: The Huey


    Conditions

    Nice morning. 61 degrees. Low humidity.


    COP

    Standard warm up routine. SSH, 3rd Grade, Shoulder blasters. Oh, and 15 burpees.


    The Thang

    Partner Exercise
    Begin by lapping around the track. Stopped at 4 stations and did 5 burpees to remind everyone where each station is. Ended up doing 15 burpees at one stop because 2 Bud Light Trucks came by, so we did not do burpees at station 4.

    Everyone partnered up. Each person was responsible for doing all the reps. The partner was for encouragement and accountability. Q called an exercise, the group then performed that exercise at each station. At the end of each lap, plank/Al Gore for the six, then everyone gets a new partner.

    Exercises were:

    25 Merkins

    25 Squats

    25 BBS

    50 Monkey Humpers

    Ended with Circle Merkins


    COT

    We work 1/3 of our lives. We should not spend this time doing something you hate. If you dread going to work, consider why you are doing it.


    Moleskin

    [The “Moleskin” aka the “NAKED-MAN MOLESKIN” is the portion of the Backblast in which the Q describes interesting things about the Workout that are at least partially true.]


    News

    [Fill in News, Upcoming Q’s, Events, etc.]


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      NordicTrack Birthday Q

      QIC:  NordicTrack

      Date: 05/10/2021

      PAX: Blue, Bobbitt, Daisy, Dangler, Dundee, Friar Tuck, Gretel, Heisenberg, Hoser, Knievel, Mr. Clean, Roomba, Shameless, Slois Lane, Snatch, U-turn

      AO: Detention


      Conditions

      Humid and cool, 63 F.


      COP

      Various stretching exercises. Some burpees. Nothing amazing here.


      The Thang


      Sprinting Ladders
      One lap around the baseball fields.

      Each lap builds on the first lap, so do the exercises from the previous laps at each station.

      Begin each lap with 20 Merkins.

      4 stations around the track. Jailbreak to each station. Stop and do the exercises.

      Everything should be hard count

      Complete the lap On Your own, then return and pickup the 6. The last person to finish a lap should have every other Pax with them.

      Station 1

      Lap 1 – 10 Burpees

      Lap 2 – 20 Merkins

      Lap 3 – 20 Shoulder Taps

      Station 2

      Lap 1 – 15 Pull-ups

      Lap 2 – 30 dips

      Lap 3 – 20 Decline Merkins

      Station 3

      Lap 1 – 20 BBS

      Lap 2 – 30 Pickle Pointers

      Lap 3 – 20 Leg Raises

      Station 4

      Lap 1 – 30 Toe Merkins

      Lap 2 – 30 Monkey Humpers

      Lap 3 – Squats

      We did not finish lap 3 due to time.


      COT

      Hebrews 12:11

      “For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.”

      Practicing discipline can lead to results, but achieving discipline is hard. My personal journey has progressed because others in F3 have helped push me, and drive me to be better. Thank you to all my F3 brothers for making me a better man.


      Moleskin

      I found a pair of Silkies that have an Eagle sporting a mullet.


      Detention can be fun, too

      QIC:  NordicTrack

      Date: 04/07/2021

      PAX: Blue, U-Turn, Gretel, Recycle, Hambone, Cleaver, Snatch, Roomba, Bobbit, Heidelberg, FNG-Daisy

      AO: Detention


      Conditions

      Clear and 55


      COP

      5 burpees at a time with various warm up exercises mixed in.


      The Thang

      5 burpees after every exercise. The point was no stopping. No ten counts, and no forward folds in this routine.
      Detention is fun
      Ran to parking lot at bottom of hill performed an exercise, then bear crawl to the top followed by 5 burpees

      25 mountain climbers

      25 Carolina dry docks

      25 BBS

      15 tricep raises

      Ran to the picnic tables, same format as the first set, but no bear crawls

      25 dips

      25 pull ups

      25 Marine Corps push-ups

      50 monkey humpers

      Ran to bottom of final hill

      25 American hammers

      25 shoulder taps

      Ran up hill and back to the flag

      25 leg lifts

      Circle merkins to time


      COT

      Proverbs 27:17 Iron sharpens iron, and one man sharpens another.

      The first F and F3 gets everyone out, while the second F keeps us coming out. Being consistent will yield results.



      News

      [Fill in News, Upcoming Q’s, Events, etc.]


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        Don’t be an April Fool (Huey)

        QIC:  Nordictrack

        Date: 04/01/2021

        PAX: Blue (Fat Thor), Dundee, Slois Layne, Friar Tuck, Roomba, Milkman, Doogie, Geek Squad, U-turn

        AO: The Huey


        Conditions

        Cold at 37. Still wet from rain the night before


        COP

        Various exercises to get the heart rate going. Nothing special here.


        The Thang

        The lap consisted of a Bataan Death March. Two lines in parallel. The front two carry a coupon. The back two drop and do 5 burpees, then sprint to the front to take the coupon over. Kept running until everyone got a chance.
        Bataan Death March
        25 Merkins

        50 Mountain Climbers

        75 Calf Raises

        Bataan lap

        25 tricep raises (low plank to high plank)

        50 Monkey Humpers

        75 lunges

        Bataan lap

        25 BBS

        50 LBC

        75 Freddie Mercury

        Bataan lap

        25 dips

        50 squats

        Finished with a Bring Sallie Up song of Merkins.


        COT

        Proverbs 12:15 The way of fools seems right to them, but the wise listen to advice.

        Don’t be a fool. Make sure you take in sound advice from reputable sources, and do not spread misinformation.



        News

        [Fill in News, Upcoming Q’s, Events, etc.]


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          A Pleasant Jog Through the Veteran’s Park 12/15/2020

          QIC:  NordicTrack

          Date: 12/15/2020

          PAX: Friar Tuck, Dundee, U-turn, Hasbro, Blue, Roomba, Cleaver, Doogie, Freetime, Milkman

          AO: The Huey


          Conditions

          32 degrees, but dry.


          COP

          Bunch of leg stretches.

          SSH

          Shoulder Blasters

          The Thang

          Do this is a group.

          Start at the Picnic Tables. Do an Indigenous People’s run after every set around the track.
          A Pleasant Jog Through the Veteran’s Park
          Set 1

          25 Burpees

          50 SSH

          75 Lunges (easy count)

          Set 2

          25 Burpees

          50 LBC

          75 Monkey Humpers

          Set 3

          25 Burpees

          50 dips

          75 Imperial Walkers (easy count)

          Finished with a set of 75 Calf Raises, then did 25 Gretel style burpees.


          COT

          Studies have found that experiences are more memorable than gifts. Experiences relieve stress, leave lasting memories, and provide benefits well beyond the length of material items. Consider this Christmas season, and what experiences you and your family are going through. Are they positive? Will they leave fond memories?


          Moleskin

          This workout did a good job keeping us warm.



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            (draft) Detention 12/8

            QIC:  NordicTrack

            Date: 12/09/2020

            PAX: Dundee, Gretel, U-turn, Blue, Ponce de Leon, Cleaver

            AO: Detention


            Conditions

            Very cold (27). See below.


            COP

            A lap or two around the track. Stop at each corner and do some warm up exercises.

            Burpees

            Forward Fold

            Arm Stretches

            Back Stretches

            The Thang

            We had to modify the workout because the blocks were so cold everyone’s hands were going numb. Lesson learned: We need warmer gloves, and less block time when it is this cold.

            Instead we ran around the area and did whatever came to my mind.

            Rifle Carry Dora’s

            Can be done in groups of 3 or 4. Pax (A and B) on each end will do an exercise that is counted cumulative with the group. Pax C (and D) will Rifle Carry between A and B. They will hand off count and resume the exercise they were doing.
            Rifle Doras
            Group A

            Curls – 300

            Overhead Press – 300

            Arm Extension – 300

            Bent over row – 300

            repeat

            Group B

            Squats (with coupon) – 300

            Hammers – 300

            Toe Merkins (with coupon) – 300

            BBS – 300


            COT

            Herman Cain is well known as a presidential candidate, and as the former CEO of Godfather’s Pizza. One of the more interesting stories of his career was in how he transitioned from VP of Operations into the role of CEO. He had a corner office on the top floor of an office building in downtown as VP of Operations. Many people would dream of reaching this position. His problem was he had no direct operations experience that would allow him to step up to the next level. He decided to resign as VP of Operations and begin as an Assistant Manager at a chain restaurant. He eventually made it to CEO, as we all know. Imagine the courage it took for him to take that step? His drive to achieve his goals and dreams allowed him to see past the fears we would all face in a situation like this. What fear is standing between you and your goals and dreams? Is it worth facing your fears in order to achieve your goals, or are they not important enough for you?



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              Frosty Huey 11/3

              QIC:  NordicTrack

              Date: 11/03/2020

              PAX: Roomba, Hasbro, Postman, Excel, Dundee, Slois Layne, Blue, Cleaver, U-turn, Doogie, Ducktales

              AO: The Huey


              Conditions

              Cold at 34. Concrete bleachers were slick from frost.


              COP

              We will jog around the track and do some various stretches.


              The Thang

              Set 1

              As a group, we will line up at one end of the parking lot. Do an exercise, then bernie to the other side and jail break back. Hold plank for the six, then 10 merkins.
              50 Toe Merkins

              25 Mountain Climbers (count each left)

              50 Squats

              25 Leg lifts

              50 BBS

              Set 2

              Mosey to the Picnic tables

              Partner up

              P1 does 10 burpees, P2 does a rotation of 25 Gorilla Humpers, 25 Merkins, and 25 BBS to 100 burpees combined

              Wrap up

              Indigenous People run one lap, then back to picnic tables.

              Circle Merkins to 5, then circle leg lifts to time.


              COT

              Today is election day. There are a lot of strong opinions on either side of the fence. I would encourage everyone to remember why our country is great. There is a lot of lobbying to lead one to believe disaster will strike if the other party gets elected. At the end of the day, no one wants to see our country destroyed. No one wants to leave a disaster for our children and grand children to clean up. Instead of focusing on what divides us, focus on what unites us. The rest will sort itself out.

              Moleskin

              Had to modify because of the frost. Did not expect it on concrete bleachers.

              News

              Networking event on Thursday. Beer run later in November.


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                A tour of Detention 10/26

                QIC:  NordicTrack

                Date: 10/26/2020

                PAX: Cleaver, White Lightning, Ponce, Heisenberg, U-Turn, Snatch, FNG-Wet Spot, Blue, Dundee, Mr Clean

                AO: Detention


                Conditions

                Cool at 64. Humid.


                COP

                SSH

                LB Arm Circles

                Various Stretches

                The Thang

                Mosey between the stations as a group. Plank until the 6 is in. Then everyone perform 10 merkins.
                A tour of Detention
                Begin a group mosey around the park. 1/2 around the lap, we will stop for the first set of exercises.

                Exercises Set 1

                25 Burpees

                25 Pickle Pounders

                50 BBS

                50 Monkey Humpers

                Plank until the 6 is in.

                Next we will mosey to the picnic tables next to the Baseball fields. Plank once we arrive until the 6, then 10 merkins.

                Exercises Set 2

                25 Decline merkins

                25 Pull ups

                50 Dips

                50 Freddie Mercuries

                Next we will mosey to the hill at the top of the lower parking lot. Plank once we arrive until the 6, then 10 merkins.

                Exercises set 3

                25 incline merkins

                Bernie up to the top of the hill, then bear crawl back down

                50 toe merkins on the curb

                Bernie up to the top of the hill, then bear crawl back down

                50 American Hammers (hard count)

                Bernie up to the top of the hill, then bear crawl back down

                Next we will mosey back to the flag. Plank once we arrive until the 6, then 10 merkins. If we have time, we will do Exercise Set 4, if not we will do circle merkins until time.

                Exercises set 4

                50 Shoulder Taps (hard count)

                50 Pickle Pounders

                50 Leg Lifts

                50 squats

                COT

                Charles W. Colson was an attorney at the age of 38 when we joined President Nixon’s staff in 1969. He was at the height his career at a young age, and was known to “get things done.” The staff employed dirty tricks, planted evidence, and threatened people to help Nixon win by a landslide election in 1972. The Watergate operation and activities surrounding it led to the arrests of Nixon’s closest aids (including Colson), and later the president’s resignation.

                Colson’s story does not end here. While in prison, he was “born again” and announced that he would devote the rest of his life to religious work. He founded the Prison Fellowship Ministries in 1976. He established Justice Fellowship in 1983, a criminal justice reform group. And in 1993 he won a $1 million Templeton Price for Progress in Religion, which he donated to his ministries. Among many other accomplishments.

                Colson hit rock bottom after Watergate. He lost all credibility, his ability to practice law, and his freedom. While everyone knows about Watergate, the majority of his adult life was devoted to Christianity. He chose not to allow 3 years of his life to define him. Everyone has a choice when faced with a difficult circumstance in life. To borrow an expression, you can either be a “victim,” or a “victor” in these cases. No matter how bad a situation gets, there is always an opportunity to come out the other side stronger.



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                  Lazy Doras 10/22

                  QIC:  NordicTrack

                  Date: 10/22/2020

                  PAX: Snow Patrol, Coldplay, Dundee, Ducktales, Roomba, Radiohead, Friar Tuck

                  AO: The Huey


                  Conditions

                  61, foggy.


                  COP

                  Drop the coupons at the picnic tables. Do a few laps with some exercises mixed in.


                  The Thang

                  Do as a team. Coupon needed. Switch at 1/10 the total reps needed. Only the P1 exercises count. The P2 exercises are in lieu of running.
                  Lazy Dora 2400

                  P1P2
                  200 MerkinsToe Merkins
                  200 Freddie Mercury’s (each left)Little Baby Arm Circles
                  200 Overhead PressPickle Pointers
                  200 BBSHigh Plank
                  100 Decline MerkinsDips
                  200 Leg LiftsLow Plank
                  200 Squats (with coupon)Leg lift hold at 6″
                  200 Bent Over RowsImperial Walkers
                  200 CurlsPickle Pounders
                  200 Shoulder Taps (each left)Supermans
                  100 BurpeesMoracan Night Club
                  200 Monkey HumpersSide Straddle Hops

                  COT

                  Concept taken from Freed to Lead:

                  As men when we become adults we forget how to make friends. Most men that I know have very few close, male friends (if any). Having another man to confide in, to share in “the struggle” we call life is needed. This was one of the foundational reasons that F3 became so popular. The friends you have are like a target. The closer to the center, the smaller the number of friends, but the closer those friends are. Many of us have friends in the outer rings. Our co-workers, our neighbors, etc. I encourage you to review your friends. If you do not have anyone in the inner circle, make a conscious effort to build them. F3 is a good place to start, but any area of your life can be a good place to look.



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