Posted on

Bozza: Trepelle al Discarica

QIC: Threeskin

Date: 11/09/2019

PAX: Dolly, Fissure, Fly By, Money Ball, Iron Butt, Steam Engine, Sunburn, Friar Tuck, Uncle Fester, Whittler, She Shed, Venus 

AO: Landfill

Conditions

Cold, and stinky… yep, that sums it up.

COP

  • SSH
  • Arm circles
  • SSH 
  • Merkins
  • Tea pots 
  • Good Mornings 
  • Willie Mays Hays left
  • Imperial Walkers

The Thang

Group Effort

1 –  run length and back – the timer
2 – lunge 10 out and back
3 – broad jump 5 out and back
4 – plank if 4 – everyone joins the plank square then…
Team push ups – everyone gets 2 rounds
Bring in the six

Pick your poison on the hill: 4 rounds
Bernie up – 5 Burpees
Run up – 10 Burpees

1 –  run length and back – the timer – block thrusters 10
Everyone Else – the plank square then, man climbers, SSH, Squats in rotation…
Team push ups – everyone gets 2 rounds


Mosey – play ground – do the math for how many rounds

  • plank to pike
  • Swing stretch 
  • Good mornings. 
  • Willie Mays Hays 

COT

What did you like better? The team exercises or the individual one?
The experiences we in the gloom can apply to real life. Sometimes, we all need someone to lean on. When you are going through something difficult it helps to have other lighten your load. In the gloom, we drop our egos, we drop our names… You don’t have to tell someone everything to get help. If you need to talk, get your mind off everything, just reach out. I can guarantee you will find someone.

Moleskin

First time I’ve ever called a “poop” audible

Doing the team pushup was hard to explain and harder to do.

Sunburn started hating me about 20 minutes in, maybe okay with me in the COT.

Ellie just wants to run, and run, and join other groups that want to run. What do you feed her fly-by? whew…

News

RidgeCut – Thursday and Saturday Launch

Recent Backblasts

    Posted on

    BLIMP Bricks & Merkin Mtn Mortar

    QIC: threeskin

    Date: 10/01/2019

    PAX: Blind Side, Burrito, Gusher,  Laces Out, Money Ball, Prosciutto, Whittler, WuzntMe, FNG-Newport

    AO: Smackdown

    Conditions

    Warm October mountain aire. 

    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

    The Thang

    Blimp Bricks & Mtn Merkin Morter (136 total Merkins)

    2 Burpee – Run across the field
    2 Merkins – Walk Back (winner gets curls) 2

    2 Burpee – Run across the field
    2 Merkins – Run across the field
    4 Lunges – Run across the field
    4 Merkins – Walk Back (winner gets curls) 6

    2 Burpee – Run across the field
    2 Merkins – Run across the field
    4 Lunges – Run across the field
    4 Merkins – Run across the field
    6 Imperial Walkers – Run across the field
    6 Merkins – Walk Back (winner gets curls) 12

    2 Burpee – Run across the field
    2 Merkins – Run across the field
    4 Lunges – Run across the field
    4 Merkins – Run across the field
    6 Imperial Walkers – Run across the field
    6 Merkins – Run across the field
    8 Merkins – Run across the field
    8 Merkins – Walk Back (winner gets curls) 28

    2 Burpee – Run across the field
    2 Merkins – Run across the field
    4 Lunges – Run across the field
    4 Merkins – Run across the field
    6 Imperial Walkers – Run across the field
    6 Merkins – Run across the field
    8 Merkins – Run across the field
    8 Merkins – Run across the field
    10 Plank Jacks – Run across the field
    10 Merkins – Walk Back (winner gets curls) 38

    2 Burpee – Run across the field
    2 Merkins – Run across the field
    4 Lunges – Run across the field
    4 Merkins – Run across the field
    6 Imperial Walkers – Run across the field
    6 Merkins – Run across the field
    8 Merkins – Run across the field
    8 Merkins – Run across the field
    10 Plank Jacks – Run across the field
    10 Merkins – Run across the field
    12 SSHs – Run across the field
    12 Merkins – Walk Back (winner gets curls) 50

    Mary-go-Round

    Pickle Pointers
    Pickle Pounders
    Stretch
    Pretzel Crunches

    COT

    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. 

    Moleskin

    Burrito Really, I mean really… Enjoyed the beat down.  But he will never like coming to F3 because he doesn’t like to go to places where he is not the funniest guy in the room. 

    Prosciutto defined Big Boy Sit Ups for us and why they were important in WWII

    Visitor bleachers are now Wrigley Field

    Whittler left the clothed dryer on and we didn’t notice until it was time for Mary

     

    News

    Tuesdays and Thursday are now official at Smackdown!

    Recent Backblasts

      Posted on

      Beast Ridge – Iron PAX – Week 4

      QIC: threeskin

      Date: 09/23/2019

      PAX: Carabiner, Early Bird, Fastlane, Home Alone, Jazzy Jag, Mayhem, Oiler, Peanuts, Sparky, Toucan

      AO: Beast Ridge

      Conditions

      So nice, lets work harder.

      COP

      SSH’s IC
      Little Baby Arm       Circles IC
      SSH’s IC
      Willy Mays Hays IC
      SSH’s IC
      3rd Grade Exercises IC

      Mosey to Soccer Field

      The Thang

      IRON PAX WEEK 4

      3 Rounds:

      100 Merkins and/or Squats
      Coupon Carry 100 out/back

      100 Coupon Swings and/or Bonnie Blairs
      Coupon Carry 100 out/back

      100 Coupon Thrusters and/or Traveling Lunges
      Coupon Carry 100 out/back

      COT

      Push yourself: you probably won’t hurt yourself
      – Rise to the challenge
      – Breaking muscles down builds them back bigger
      – Get out of your comfort zone
      – Learn something new

       CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
      BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

      Moleskin

      Out of breath…

      News

      IRON PAX last week:

      Tue: Hill City
      Wed: Lions Den
      Thur: Smackdown OTB
      Fri: Hacksaw
      Sat: The Battery

      Recent Backblasts

        Posted on

        Dad’s Day – August 2019

        QIC: threeskin

        Date: 08/10/2019

        PAX: Sidekick, Deer Jack, Magnum, Fissure, Milkman, Geek Squad, Topless, Truck Yeah, Hobo, Skitch, Sunshine, Iron Butt, Venus, Prosciutto, Free Candy, Dirty Laundry, Free Time, Loan Shark, V Squared, Radio Head, Back Pew, Red Tees, Duck Tails, FNG-Goose Whack, Chief, WuzntMe, Whittler

        AO: Landfill

        Conditions

        It was raining kiddos…

        COP

        Biggest warm-up at the land fill thus far.  It was one for the “ages.”
        It featured SSHs and Slip and Slides

        The Thang

        Lets maximize the slip and slide.
        Marshmallow Castle Race

        Time for a water balloon toss.

        And of course the donut toss comes next

        More Slip and Slide

        COT

        Iron Butt brought it home by sharing the love. 

        Moleskin

        How in the world are we going to top this next time!

        Recent Backblasts

          Posted on

          Gone Fishing

          QIC: threeskin

          Date: 08/02/2019

          PAX: Sidekick, Focker, Mayhem, Lutefisk, Freetime, Iron Butt, Wuzntme, BMX, Bernie, Spielberg, PETA, Can Man, Debit, Mr. Belding, DNF, Chief, Peanuts, Jazzy Jag, Clothespin, Fastlane

          AO: Hacksaw

          Conditions

          Nice, not humid yet.

          Disclaimer: disclaimed, still some newer guys around

          COP

          Mosey Frogger Style to library.

          SSHs IC
          Forward Fold
          SSHs IC
          Arm Circles
          Reverse Arm Circles
          SSHs IC
          Cherry Pickers
          Morrocan Night Club
          SSHs IC
          Imperial Walkers

          The Thang

          Short mosey to the play group
          Untitled Generic Workout For ALL
          Count off, it was difficult
          6 teams: Low Row, Plank, Imperial Walker in rotation because I forgot the benches that we were supposed to use for dips.

          Mosey to “The Flag,” not “the Flag”
          Debate clock: running out of time
          12 – Merkins at 12 oclock
          9 – Merkins at 9
          6 – Merkins at 6
          3 – Merkins at 3
          Run to 12 and go back to pick up the six. 3 rounds with Merkins, one round with Freddie Mercuries, one round on milatary time with SSHs

          Mosey to “the Flag,” not “The Flag”

          Pickle Pointers to time (approx 45 seconds)

          COT

          I got to fish yesterday for the first time in 25+ years. I generally don’t have the patients but it was quite pleasant and actually rewarding when you catch a fish. Reminded me to remind everyone that we need to recharge our batteries so we can power other around us. Attempted to bring the fishing story to Christ asking Simon Peter and Andrew to drop nets and follow him. I bet he knew that fishermen would be able to bring more sounds to the Kingdom. They know what tools are required to attract fish so become a fisher of men. We have that opportunity to be fishermen and bring other men that need something like F3. F3 recharges me to make me a better man and example in my community. Iron Butt closed us out.

          Moleskin

          Lots of good M-C today. Good think because this Q was off his game today.

          Started off right as Sidekick thought there were three 2.0s present. BMX, Spielburg, and Lutefisk. Oh Sidekick….

          Fun in the parking lot taking up spaces with SSHs – Continued by request with Imperial Walkers.

          Renamed Al Gores to Bernie Sanders, then to Cliffhanger, then to Elizabeth Warren

          Talked about Sidekicks affection for OSC, then Buttigieg-ed, across the road.

          No one could count properly today, mostly the Qs fault, but we soon found out that GA-Tech grads can count either. Keeping military time is also no our specialty. Kudos to Peanuts for pointing that out. Kudos taken away for not taking advantage of the situation. ha!

          There were complaints that we didn’t do enough legs to so we closed with Pickle Pointers

          News

          2.0 next Saturday

          Mustang tomorrow

          Wednesdays on 8/22


          Posted on

          Whittler + Threeskin – Prosciutto @ Hill City

          QIC: Co-Q (Whittler and Threeskin)

          Date: 07/30/2019

          PAX: Flemish, Sunshine, Sidekick, Freetime, Deer Jack, Hobo, Skitch, Back Pew, Chief, FNG-Field Day, Peanuts, She Shed, Money Ball, Goose, Care Bear, Blindside, Whittler, Threeskin

          AO: Hill City

          Conditions

          Paul said it would be like this. Smelled like Burpees by the River.

          COP

          Ask Whittler

          Mosey
          Burpees x 5 OYO
          Mosey
          Burpees x 5 OYO
          Mosey
          Burpees x 5 OYO
          Mosey
          Burpees x 5 OYO

          SSH x 20

          Finkle swing x 20 per leg

          Forward fold x 5

          SSH x 15

          The Thang

          Ask Threeskin
          Drawing Rocks
          MANcala a la F3 

          • A rock can only progress one space by a single PAX in a single turn.  
          • In a single turn there may be no more PAX than there are rocks on the board. 

          Play in One Direction – team one barely won the first round with a -4 handicap.
          Play in the other direction – Team one won again…  not sure how.

          Mosey Back:

          Mary:

          Flutter Kicks 
          Slutter Kicks
          Pretzel Crunches
          Pickle Pointers

          Plank til time

          COT

          18 PAX! No respect! What?!?!?!

          Mancala means “to move” and has been played for centuries.  It’s proof that the need for fellowship will never cease.   This is also the origin of F3 and the glue for what keeps up going and growing.  This is bigger than anyone of us, because it’s inherently based on the need for there to be two of us.  

          Moleskin

          It was declared that this beatdown contained too much running.  The Q agreed.

          Let the record show that unnamed PAX recollected that Prosciutto recently discussed Qs that don’t show up for their own Q.  

          Back Pew broke out into a cold sweat when I wished him good luck on his VQ today. 

          Upon announcing 2.0 day and that daughters were welcome, it was mentioned that Iron Butt usually brings his. 

          News

          2.0 Day – 8/10/19

          Posted on

          Full Body Beasts

          QIC: threeskin

          Date: 07/15/2019

          PAX: Bernie, BMX, Early Bird, FastLane, Home Alone, Mayhem, Oiler, Peanuts, Sidekick, Sparky, Swamp Donkey

          AO: Beast Ridge

          Conditions

          So Humid…   sooooo humid….

          COP

          Threeskin Warm Up: SSH Heavy, not a burpee in sight. 

          SSHs x 10 IC
          Forward Fold – Silent Cadence
          SSHs x 10 IC
          Good Mornings x 10 IC
          SSHs x 10 IC
          Willie Mays Hays x 10 IC
          SSHs x 10 IC
          Little Baby Arm Circles x 10 IC
          SSHs x 10 IC
          Reverse Little Baby Arm Circles x 10 IC
          SSHs x 10 IC
          Military Press x 10 IC

          Mosey to Playground

          The Thang

          This is a beast, keep it simple.
          Upper and Lower Body Round 1:
          Grab a partner: 3 sets of 10 in rotating fashion
          Rows/Curls/Knees to Chest
          Air Squats/Lunges/Imperial Walkers

          Mosey to the famous Sidekick field

          Upper and Lower Body Round 2:
          Grab a partner: 3 sets in rotating fashion – alternate full and half field 
          In the pavilion: do slow merkins
          On the field: run

          Upper and Lower Body Round 3:
          Grab a partner: 3 sets in rotating fashion
          In the pavilion: do incline merkins
          On the field: skip, when you reach the end, run back

          Mosey Back to parking lot. 

          COT

          Counterama yep
          Namerama yep
          Announcearama sure
          Ball Of Man. uh huh

          BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

          Be the Bigger Man: find a place to plug and contribute.
          What is your passion?  What is your skill set?
          Part of F3 is the organic nature and decentralized organization, this means your are just as important as the guy next to your.  You can contribute just as much and have just as much effect.  Man up, show up, level up.  

          Moleskin

          someone forgot to turn the dehumidifier on

          La Quinta is not 5 stars

          the border war for beast ridge continues!

          News

           

          Recent Backblasts

            Posted on

            Hurricane Hacksaw

            QIC: threeskin

            Date: 06/28/2019

            PAX: 9 Volt, FNG-Baby Shark, Bernie, Clothespin, Cowbell, DNF, Escobar, Fastlane, Focker, Jazzy Jag, John Doe, Madoff, Mayhem, Peanuts, POS, FNG-Roll Back, The Count, Toe Tag, Wuzntme

            AO: Hacksaw

            Conditions

            High pressure system meets a low pressure system over the Atlantic and started to spin…

            COP

            SSHs, Imperial Walkers, and Moseys to demonstrate the path of the Hurricane. 

            The Thang

            Count off to 3.  Go to your Station, listen to the timer!  GO!!!

            Station One: 

            Round One:
            Merkins
            10 + Run one leg and back
            20 + Run two legs and back
            10 + Run all three legs

            Round Two:
            Mountain Climbers
            10 + Run one leg and back
            20 + Run two legs and back
            10 + Run all three legs

            Round Three:
            Wide Merkins
            10 + Run one leg and back
            20 + Run two legs and back
            10 + Run all three legs

            Station Two: 

            Round One:
            Squats
            10 + Run one leg and back
            20 + Run two legs and back
            10 + Run all three legs

            Round Two:
            Squat Thrusts
            10 + Run one leg and back
            20 + Run two legs and back
            10 + Run all three legs

            Round Three:
            Reverse Lunges
            10 + Run one leg and back
            20 + Run two legs and back
            10 + Run all three legs

            Station Three: 

            Round One:
            Curls
            10 + Run one leg and back
            20 + Run two legs and back
            10 + Run all three legs

            Round Two:
            Military Press
            10 + Run one leg and back
            20 + Run two legs and back
            10 + Run all three legs

            Round Three:
            Triceps Extension
            10 + Run one leg and back
            20 + Run two legs and back
            10 + Run all three legs

            COT

            Counted to 20, Named off, 

            FNGs:
            Baby Shark
            Roll Back
            Walking Dead…

            T-Rex showed up from a long Run…

            F3 = Magnet – Glue – Dynamite 

            Make the important stuff a priority! 

            Moleskin

            Lots of Grass

            Cant feel my face…

            News

            Converge at Beast Ridge on July 4th

            Recent Backblasts

              Posted on

              F3 Crosstraining

              QIC: threeskin

              Date: 06/01/2019

              PAX: Back Pew, Early Bird, Fissure, Flyby, Free Candy, GeekSquad, Laces Out, Milkman, MoneyBall, Peanuts, Phonebook,  Prosciutto, SheShed, Sidekick, VSquared, Whittler

              AO: Landfill

              Conditions

              So nice, June day…

              COP

              Before the warm up we disclaimed our workout and laughed about the modified disclaimers.  

              threeskin special warm-up (patent pending)

              Mosey: to middle lot
              SSH IC
              Arm Circles (Backward and Forward) ALWAYS THUMBS UP
              Good Mornings
              Willie Mays Hays
              Imperial Walkers
              Calf Stretch 
              Mosey: to playground

              The Thang

              Break up into teams: 6 swings (5 swings, 1 SWING DOWN), many options, do the math. 
              All exercises single count of 10 on the Swing or Rock Exercise 

              Grab a swing: low rows/plank/imperial walkers

              Grab a swing: low rows/plank/imperial walkers
              Run up the hill: military press/squats/imperial walkers

              Grab a swing: low rows/plank/imperial walkers
              Run up the hill: military press/squats/imperial walkers
              Run down the hill & grab a swing: curls/lunges/imperial walkers

              Grab a swing: low rows/planks/imperial walkers
              Run up the hill: military press/squats/imperial walkers
              Run down the hill & grab a swing: curls/lunges/imperial walkers
              Run up the hill: tricep extensions/pickle pounders/imperial walkers

              Grab a swing: low rows/planks/imperial walkers
              Run up the hill: military press/squats/imperial walkers
              Run down the hill & grab a swing: curls/lunges/imperial walkers
              Run up the hill: tricep extensions/pickle pounders/imperial walkers
              Run down the hill & grab a swing: body extensions/good mornings/imperial walkers

              Walk up the hill and take the rocks to the field.

              Mary: red rover 10 counts IC

              Round One
              Low Rows – both sides

              Round Two
              Pickle Pounders
              Pickle Pointers

              Round Three
              Freddie Mercury 
              Mountain Climbers

              COT

              Cross Training: physical workout and skill set training
              Repitition can create injury, slow you down, get you in a rut, stagnate your career
              Mix it up and cross train: new exercise, new sport, new class, new way home
              In my experience: this will create new perspective and bring your back refreshed! 

               CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
              BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

              Moleskin

              Aspects of Brainwashing were discussed using different groups that use initials (CFC, VBS, etc…)  Off color jokes were told. 

              GeekSquad’s soundtrack perfectly synced with the Q culminating in Freddie Mercury’s and walking back to We Are The Champions (Q took full credit)

              Flyby discovered the Q’s secret by proclaiming that a confusing series of exercises is a Seal Team 6 technique (Q took full credit)

               

              News

              Fallen Five

              Hacksaw Launch

              Recent Backblasts

                Posted on

                We up’d our average, so…

                QIC: threeskin

                Date: 05/14/2019

                PAX: Flemish, Goose, Hobo, Red Tees, Skitch, Sidekick, Sunshine

                AO: Hill City

                Conditions

                Coldest day of May

                Disclaimer

                Just in case anyone forgot.

                COP

                SSHs – in-between everything x 10 IC
                Imperial Walkers x 10 IC
                Good Mornings x 10 IC
                Willie Mays Hays x 10 IC
                Forward Folds x 10 IC
                F3 Arms x 10 IC
                Calf Stretch 
                Mosey

                The Thang

                Blue Rhino Relay

                Team Up: use the loop up Tremont for a timer – fast/slow advantage
                Runner yells switch upon return.  

                Round One:
                Team: Rotate 8 ct BBs while each PAX takes a turn running

                Round Two:
                Rest of team: complete two cycles to win
                Squats
                Imperial Walkers
                Run

                Round Three:
                Rest of team: complete two cycles to win
                Merkins
                Pickle Pointers
                Speed Walk (hahahaha)

                Mary:
                Pretzel Crunch
                Freddie Mercury
                Dying Cockroach 
                Broga

                COT

                Law of the Inner Circle: you are the average of the people you surround yourself with. 
                There are 2 ways to look at this, I you bringing the average up or down? What can you do to affect change?
                CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
                BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

                Moleskin

                Sprints, no matter how many, are difficult.

                Speed Walking is definitely a sport.

                News

                Memorial Day Murph
                Fallen Five Ruck

                Recent Backblasts