Posted on

The Bridge to F3’s Legacy

QIC:  threeskin

Date: 12/10/2020

PAX: Sousa, Ramrod, SeaGull, Sunscreen, Iron Butt, Go Blue, M.I.A., Sex Wax, Oui Oui, Shawshank

AO: Legacy

Conditions

Cold, its finally winter

COP

Threeskin Special: bridge edition

SSH
Arm Circles
SSH
Merkins
SSH
Tea Pots
SSH
3rd Grade Exercises
SSH
Willie Mays Hays
SSH
Imperial Walkers
SSH

The Thang
Key to Core is Legs

Squats – AMRAP
Mosey
Bridge Lunges
Mosey
Flutter Kicks – AMRAP starts when 6 is in
Mosey
Bridge Lunges
Mosey
Squats – AMRAP starts when 6 is in

Hip Bridges – AMRAP
Mosey
Bridge Reverse Lunges
Mosey
Plank – AMRAP starts when 6 is in
Mosey
Bridge Reverse Lunges
Mosey
Hip Bridges – AMRAP starts when 6 is in

Squats – AMRAP
Mosey
Bridge Lunges
Mosey
Flutter Kicks – AMRAP starts when 6 is in
Mosey
Bridge Lunges
Mosey
Squats – AMRAP starts when 6 is in

Hip Bridges – AMRAP
Mosey
Bridge Reverse Lunges
Mosey
Plank – AMRAP starts when 6 is in
Mosey
Bridge Reverse Lunges
Mosey
Hip Bridges – AMRAP starts when 6 is in

Pickle Pointers til time.

COT


An F3 AO is where we can experience next level sharpening. The mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership. The goal is to have greater accountability and responsibility for each other. Personally, I am challenged by complacency and would like a place where I can step up my game because everyone else is too. We should be thinking about playing up a level instead of falling into the trap of playing down. If we push each other we will continue to get better. This is the Legacy we want to leave.

Let’s talk about how Legacy can help us up our game.
– plan your beatdowns, run it by another PAX, the AOQ
– know your beatdown cold, be prepared, own the morning
– maximize the word
– it doesn’t end there – feedback (giving and getting)

Moleskin

Coerced M-C – so the Q made everyone do more pickle pointers

News

Toy’s For Tots!

Recent Backblasts

    Posted on

    Open this yesterday.

    QIC:  threeskin

    Date: 11/12/2020

    PAX: Deep Dish, 9 Volt, Clothespin, Mrs Baker, Tinkerbell, Rotorhead, Thin Mint

    AO: The Battery

    Conditions

    Wow, is this November?

    COP

    threeskin special

    The Thang

    [Comments]
    EMOM 11’s

    All kinds of squats: EMOM for at least 12 sets

    Burpees and Curls: 11s does that add up to 11 sets?

    Yep, it was that basic. Hopefully it was that effective.

    COT

    Prepare your successor, don’t dwell on things you wish you would have done. Spend as much time helping someone and you do taking your next step.

    Moleskin

    Not much convo… It was either the music or the beatdown.

    Thanks to Clothespin for keeping time.

    News

    4 year Anny!!! Beer Run!

    Recent Backblasts

      Posted on

      Burpee… What Burpee?

      QIC:  threeskin

      Date: 11/06/2020

      PAX: Tatonka, Blackout, Woodrider, Cavity Search, Bernie, Shaq, Rollback, Bonsai, Little Debbie-Willy Loman 

      AO: Parliament

      Conditions

      Warmest morning of the week. Still chilly from the cold shoulder of the AOQs… Getting hotter from all the zingers!

      COP

      Threeskin special: look it up, or ask pro to find it for you. It’s real.

      Lets get to the practice field and warm up like the old days.

      The rational organization of a burpee

      [Is the burpee a rational, natural, or open system? Depends on your goal.]
      If we break it up into parts, is it really a Burpee?
      Good Mornings
      Jog (silent J)
      Traditional (not CrossFit) burpee
      Jog (silent J)
      Hand Release Merkins
      Jog (silent J)
      Pop-Ups
      Jog (silent J)
      Jump Squats
      Jog (silent J)
      Overhead Claps
      Jog (silent J)

      Just in case all this doesn’t count: F3 Blackout Burpees 31 in total (CrossFit Burpee)

      COT

      Prepare for the transition: a succession plan.

      After much study, it seems the biggest failures of many organizations are the results of a failed implementation. As leaders, we must prepare for the next chapter of our lives. King David was unable to do so in 1 Kings. However, Paul sets an excellent example in 2 Timothy. Identify opportunities in your life to plan ahead, be ready to pass the baton with the same vigor that you pursue your next steps.  

      Moleskin

      Conveniently, both AOQs had somewhere else to be. One (who shall not be named) posted a selfie in slack close to his AO. Proper form was used in his absence. Coldplay was missed.

      The Moleskin’s proper pronunciation was discussed.

      The Q can’t tell if it was sweat or dew…

      Way to leave it all on the field Bonsai! That almost included your jacket and gloves….

      It was great to meet “Big Deb”

      News

      Get on slack!!!

      4 yr Anny, Beer Run

      Recent Backblasts

        Posted on

        Blimp Bricks & Merkin Mortar

        QIC:  threeskin

        Date: 06/12/2020

        PAX: Butter Face, Corndog, Coldplay, Clothespin, Furley, Mr May, Mayhem

        AO: Parliament

        Conditions

        Nice+

        COP

        Good Mornings
        SSHs
        Seal claps
        SSHs
        Baby Arm Circles
        SSHs
        Military Press
        SSHs
        Arm circles of a baby
        SSHs
        Imperial Walkers
        SSHs
        Willie Mays Hays
        SSHs
        Mixed in some Burpees for good measure.

        The Thang

        Blimp Bricks & Mtn Merkin Morter (136 total Merkins)

        Building Exercises: start with first line, add a line every set.
        2 Burpee – Run across the field – 2 Merkins
        4 Lunges – Run across the field – 4 Merkins
        6 Imperial Walkers – Run across the field – 6 Merkins
        8 Merkins – Run across the field – 8 Merkins
        10 Plank Jacks – Run across the field – 10 Merkins
        12 SSHs – Run across the field – 12 Merkins

        – Chose Curl or Big Boy Sit Ups at the end of the set before walking back.

        COT

        Counted and Named

        Building Blocks of Life – These are the relationships that we make out here.  We come here for a workout and we leave with friends.  This makes our lives more rich and gives it purpose.  Part of F3 is practicing the three Fs in harmony.  Reach out, make the connection and help each other maximize the potential.  I can’t wait for you all to see the day when you are coming out here for someone else.

        • Are free of charge
        • Are open to all men
        • Are held outdoors, rain or shine, heat or cold
        • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
        • End with a Circle of Trust

        Moleskin

        Mayhem was sad because no one could M-C. He also likes to disclaim the mission instead of proclaim it. hahahah!
        Apparently when clothespin eats, it sounds like hog slop, is he a razorback in disguise?
        Corndog wanted more merkins and 10 counts so he got them.

        News

        7/4 convergence at battlefield!

        Recent Backblasts

          Posted on

          OTB – Anvil Apocalypse

          QIC:  threeskin

          Date: 03/16/2020

          PAX: Fissure, Jazzy Jag, Pebbles, Escobar, Sidekick

          AO: Anvil

          Conditions

          Probably Raining… but it wasn’t! yeah!

          COP

          SSH IC x 10
          Little Baby Arm Circles IC x 10 forward and reverse
          1 Lap
          Willie Mays Hays IC x 10

          The Thang

          You heard the disclaimer, lets get to work…

          Anvil Apocalypse
          A bunch of apocalyptic stuff all split up by 1/4 miles.
          Curly Apocalypse (break timed by partner) – run
          Curl and Press Apocalypse (break timed by partner) – run
          Clean and Press Apocalypse (break timed by crunches) – run
          Thrust, Clean and Press Apocalypse (break timed by crunches) – run
          Block Burpee Apocalypse (break timed by crunches) – run

          COT

          Count & Name

          Anvil – heavy steal or iron block on which metal can be hammered and shaped.
          This is an AO where we can experience next level sharpening. The mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership. The goal is to have greater accountability and responsibility for each other. Personally, I am challenged by complacency and would like a place where I can step up my game because everyone else is too. We should be thinking about playing up a level instead of falling into the trap of playing down. If we push each other we will continue to get better.

          Let’s talk about how Anvil can help us up our game.
          – plan your beatdowns, run it by another PAX, the AOQ
          – know your beatdown cold, be prepared, own the morning
          – maximize the word
          – it doesn’t end there – feedback (giving and getting)

          Moleskin

          Sidekick loves deadmau5!

          Who needs thumbs… Or a back!

          This old man got a b-day whooping, way to kill it guys! Thanks for making it easy for us to keep separated. T-Claps.

          News

          OTB
          Launch Mode
          Wash Hands
          No Partner Exercises
          No BOM, COT was just as effective.

          Recent Backblasts

            Posted on

            Leap Day

            QIC:  threeskin

            Date: 02/29/20

            PAX: Burrito, She Shed, Doodles, Nemo, Ole Mess, The Count, Sidekick, Radiohead, Rocketman, Flyby, Pink Panther, Prosciutto

            AO: Landfill

            Conditions

            Coldish – not freezing

            COP

            Been a while since I’ve been in a true COP, so I created one. Had some built in leaping mosies to highlight blocks one, two, and three.

            SSH IC x 10
            Little Baby Arm Circles x 10
            SSH IC x 10
            Reverse Little Baby Arm Circles x 10
            SSH IC x 10
            Tea Pots x 10
            SSH IC x 10
            Milatart Press x 10
            SSH IC x 10
            Good Mornings x 10
            SSH IC x 10
            Willie Mays Hays x 10
            SSH IC x 10
            Squats x 10

            The Thang

            Leap Day can only mean one thing. We must leap… a bunch

            But first! Curly Apocalypse!!!!!!

            Title of exercises or routine
            Progress through 3 stages of activities at a blistering pace.
            Blocks 1, 2, and 3 are staged along the edge of the hill.
            Staging area is near the pavilion. Pair Up

            Leap to block one: 10 merkins and 10 squats when you arrive and before you depart
            – run down to swings: one pax low rows while other mountain climbs
            – run back up to block: one pax merkins while other imperial walkers

            Leap to block two: 10 merkins and 10 squats when you arrive and before you depart
            – run down to rocks: one pax curls while other presses
            – run back up to block: one pax merkins while other imperial walkers

            Leap to block three: 10 merkins and 10 squats when you arrive and before you depart
            – run down to swings: one pax squats while other mountain climbs
            – run back up to block: one pax merkins while other imperial walkers

            Leap to block two: 10 merkins and 10 squats when you arrive and before you depart
            – run down to rocks: one pax curls while other presses
            – run back up to block: one pax merkins while other imperial walkers

            Leap to block one: 10 merkins and 10 squats when you arrive and before you depart
            – run down to swings: one pax low rows while other mountain climbs
            – run back up to block: one pax merkins while other imperial walkers

            Winners get to alternate curls (Curly Apocalypse)

            Repeat the exercises with a couple of mods.

            Mary: Flutter Kick Apocalypse!!!!!


            COT

            Count and Name: MmmHmm – Even mathletes can do it.

            The math of leap year is crazy interesting. The reason is to keep the summer solstice in the right spot of the middle of the year. Sometime we need to make a leap of faith to keep out center in the right place. If we let things drift over the years we can get out of sync. Know when you need to leap and make the move.

            Moleskin

            Flyby Flewby

            Nemo and Ole Mess were very thankful (so thankful they don’t even know) they led the whole way and didn’t have to hear anything about Burrito expelling fluid before the in-laws showed up.

            Sidekick argued that he can miss the first 25% of a second hour workout and because that is still longer than 2 45 minute work outs and get credit for all the work. What say you Peanuts?

            It was noted that flutter kick apocalypse had likely never been put together. Everyone was in favor of the partner curly apocalypse.

            The merits of going down a hill when you have to go back up were argued.

            The goals for that sport with the funny spotted ball were reported missing.

            News

            Praises! Pro’s momma, and Threeskin’s 2nd Cuz
            Both followed by Burrito asking forgiveness.

            Posted on

            Hot Dam Convergence

            QIC:  Threeskin

            Date: 02/08/2020

            PAX: Fissure, Sidekick, Sunburn, Jaywalk, gusher, moneyball, burrito, FNG-Mendoza, Prosciutto, Gaylord, Mayhem, Bubbles, Iron Butt, Bernie, Geek Squad, Shot Put, Doodles, Fastlane, Skitch, U-Turn, Milkman, FNG-Snips, Free Candy, Tinkle, Back Pew

            AO: The Dame

            Conditions

            Snow? – < that was written more than 24 hrs before the convergence. My wish came true…

            COP

            Many discussion have taken place regarding what constitutes a warm up. I stand by my belief that we are supposed to STRETCH before the disclaimer and the WARM UP is the COP or Circle of Pain after the disclaimer. However, today we are honoring the wonton and his version of a warm up.

            Warm Up: Hotel SSH
            50 SSHs IC – Take me to the bridge…

            The Thang

            Todays Thang is an inspired beatdown from the wonderful body of work of Fissure and Sidekick BackBlasts. Hats off and TClaps to you gentlemen.

            Sept 2019 – Fissure: SLAUGHTER STARTER: Convergence Style, with feeling! (and coupons)
            – Partner up and select a coupon that will stay with you and just Take It Easy
            10 burpees
            Run to other end with coupon
            9 squats
            Run to other end with coupon
            8 burpees
            Run to other end with coupon
            7 squats
            Run to other end with coupon
            6 burpees
            Run to other end with coupon
            5 squats
            Run to other end with coupon
            4 burpees
            Run to other end with coupon
            3 squats
            Run to other end with coupon
            2 burpees
            Run to other end with coupon
            1 squat
            Run to other end with coupon – finish line, time to Take It to the Limit

            First team back – 2 Merkins then Plank and do what subsequent finishers do.
            Second team back – 4 Merkins then Plank and do what subsequent finishers do.
            Third team back – 6 Merkins then Plank and do what subsequent finishers do.
            Forth team back – 8 Merkins then Plank and do what subsequent finishers do.
            Fifth team back – 10 Merkins then Plank and do what subsequent finishers do.
            And so on… Winning Team calls cadence and decides who finished and when.
            Ties are counted as one single place finisher.

            Okay Desperado… Time to hand it over.

            May 2018 – Sidekick: Three Ring Circus.  Something new to provide a little competition in the group and hopefully build some burst and lung function – Threeskin Hurricane Style

            Everything ZEN
            Break up into teams of 3

            Block Curls, Plank and Sprint. 
            Sprint is roughly 40 yds down and 40 yds back. “This time on a hill!
            I left my yardage wheel in my other compression shorts so work with me here.” (Sidekick, 2018) – Funny, me too… Guess an SLD will have to do.

            The circus goes like this:
            RING ONE Comedown: One guy sprints while one guy knocks out curls and the third holds plank. When the sprinter is back, the block drops and PAX takes off.  Plank goes to block, sprinter goes to Plank.  Once everyone has completed the circuit move to the next ring and do it again. Go until the six has completed all three rings.

            Little Things: Winning team holds starts WMHs, 2nd Place (1st loser (Ricky Bobby)) gets 4 burpees, 3rd place (2nd loser) gets 8 burpees, and 4th Place (Rhino’s tail) gets 12 Burpees. – Edit to 3-6-9 to get more rounds in. Swap Testosterone teams.

            RING TWO Sabotage: One guy lunges while one guy knocks out Milatary Press and the third holds hip bridge. When the lunger is back, the block drops and MP takes off.  Bridge goes to block, lunger goes to Bridge.  Repeat until all 3 PAX have completed all 3 stations 3 times. 

            RING THREE Just Because: Groups run to blocks, one PAX continues to lot performs burpee number that coordinates with the ring. Rings, 1, 2, 3, 2, 1,

            Mary – Back In Black (Sidekicks Wardrobe) Planks to failure. When you drop out, go motivate or trash talk, your pick.

            COT

            Counted and Named – 27

            Be a leader! step up and say something or let your actions show. This is the best place to practice.

            Moleskin

            Burrito hotline, how may I help you?

            Moneyball, (ctrl+p) and rip away…

            Welcome Jaywalk! 2 weeks in and hitting up a convergence. Well done!

            I got to witness a baseball slide by a professional.

            Fissure will fall for anything in the gloom. (4 Burpees, LMAO!!!)

            Seemed like a lot more going on that I just didn’t get to hear. Thanks for the honor of the Q today.

            News

            Tuff Muff – 2/22

            Oh yeah, we have a new Nantan, did you know? 😉

            Recent Backblasts

              Posted on

              12 Days of Iron Pax

              QIC:  threeskin

              Date: 12/27/2019

              PAX: Chavez, Mayhem, John Doe, Toe Tag, Peanuts, Cold Play, Snow Patrol, WuzntMe, Clothespin

              AO: Hacksaw

              Conditions

              Amazing for December, kinda like a cool September morning. So lets do Iron Pax stuff.

              COP

              Short and Sweet so we can see if we can get all 12 days in

              SSHs IC
              Arm Circles IC
              SSHs IC
              Good Mornings IC
              SSHs IC
              Willie Mays Hays IC
              SSHs IC
              Merkins IC
              Imperial Walkers

              The 12 Days of Iron Pax

              This was my last chance to do an Iron Pax workout in 2019, duh!

              Day:
              1 – Lap
              2 – 8 Ct Body Builder
              3 – Bonnie Blair
              4 – Coupon Curls IC
              5 – Burpees
              6 – Imperial Walkers
              7 – Squats (Slow Count)
              8 – Plank Leg Lifts
              9 – Pickle Pointers
              10 – Squat Press with Coupon
              11 – Mountain Climbers
              12 – Merkins

              COT

              Do something BIG!
              Go for it!

              When you do, find someone to call and give you a pep talk. I don’t usually share stuff, especially personal stuff. This doesn’t have to be that. Just know that you have an F3 brother there to encourage you no matter what. I encourage your to find them.

              Moleskin

              Chavez edged me out today but we had to stop before we got to the last lap. He will be an IP contender next year.

              Not much MC today, wonder why?

              News

              New years at Lions Den
              Gloomies the 13th

              Recent Backblasts

                Posted on

                Mojo Burrito

                QIC: threeskin

                Date: 12/11/2019

                PAX: couch potato, ducktails, geek squad, hasbro, u-turn, spackler, radiohead

                AO: The Huey

                Conditions

                Crisp and cold… certain smells in the air.

                COP

                Quite possible the perfect warm up…
                SSHs x 10 (always ten)
                lil baby arm circles
                SSHs
                merkins x 10
                SSHs
                military press
                SSHs
                merkins
                SSHs
                willie mays hayes (proper lead of with the right foot)
                SSHs
                merkins
                SSHs
                squats
                SSHs
                merkins
                SSHs
                good mornings
                SSHs
                merkins
                SSHs
                imperial walkers

                The Thang

                Mojo Burrito
                one like the hippies make:
                group of three (one add on if needed)
                2 PAX on opposite ends will broad jump to the middle until they meet
                remaining PAX runs between the other two until they meet
                Fastest trio does 5 burpees, 2nd trio does 10
                broad jump back out, rest at the end, then rotate PAX

                Swap broad jumps for lunges for set 2.

                Had some extra time so we hit the weight room:
                Super Dips – Merkins – Mary X 3
                Decline Merkins just for fun
                Made use of the specially designed tables for horizontal rows and more mary.

                COT

                Important vs Urgent
                Do you know the difference? How can we prioritize the two? What is important to you and what is urgent?

                Moleskin

                One of the PAX had to leave urgently, it was important and it stinks that he had to leave.

                Most of us know how to play ping pong, some of us don’t…

                Spackler is NOT Lloyd… just so everyone knows.

                News

                Gloomies!

                Recent Backblasts

                  Posted on

                  10 or 11 bites at a time…

                  QIC: Threeskin

                  Date: 11/25/2019

                  PAX: Best In Show, Chavez, Dolly, Early Bird, Fissure, Lanyard, Jazzy Jag, Mayhem, FNG – Plunger, Gru, John Doe, Stars, Swing Set, Swipe Right, Toe Tag, Vaccine

                  AO: Beast Ridge

                  Conditions

                  38 degrees and moderate humidity, let it snow!

                  COP

                  Let there be Side Straddle Hops! 100IC

                  SSH x 10 mosey
                  ‘lil babe’ arm circles
                  SSH x 10 mosey
                  ‘lil babe’ arm circles – other way
                  SSH x 10 mosey
                  Mayhem’s Moroccan Night Club
                  SSH x 10 mosey
                  Military Press
                  SSH x 10 mosey
                  Seal Claps
                  SSH x 10 mosey
                  Tea Pots
                  SSH x 10 mosey
                  Good Mornings
                  SSH x 10 mosey
                  Willie Mays Hays
                  SSH x 10 mosey
                  3rd Grade Exercises
                  SSH x 10 mosey

                  The Thang

                  WARNING: Only complete once you are warm.
                  11 Elephants

                  1st Set: hold position
                  Partner 11s:
                  Curls & 8 Count Body Builders & Mtn Climbers
                  Mosey to SSHs

                  2nd Set: swap position

                  3rd Set: swap positions til time

                  We didn’t break a world record, but we will try again…

                  COT

                  How do you eat an elephant? One bite at a time…
                  600 SSHs – If I told you before we started would you have thought we could have done it?
                  Learn to pace yourself, learn to reach out to others, and learn to maximize the time you have. Achieving your goals will become a natural way to live and work.

                  Moleskin

                  It takes a lot of SSHs to sharpen some guys.

                  PAX just couldn’t get enough SSHs so we did more. Not saying “in cadence” is a hard habit to break.

                  Some where close to splashing merlot on the 8ct BB rounds 🍷

                  0 modifications by the Q. One PAX decided to modify 8ct BBs with a jump. 🤦🏼‍♂️

                  News

                  Thanksgiving at Hill City on… if you don’t know by know I can’t help you.

                  Recent Backblasts