PAX: Mayhem (R), Ricki Lake, 2-Liter, Oui Oui, Corn Fed (R) (R), Love Boat, Poacher, Ramrod (R), Tatonka
AO: Hacksaw
Conditions
Clear and cool! (The cool didn’t last long)
COP
Couple of stretches with some SSH. Then moved PAX to the cul-de-sac area for some Bodies Hit The Floor burpees. (warm-up complete) Moved back to pavilion for The Thang!
The Thang
I love Ladders with Blocks Let the Bodies Hit the Blockees This was a ladder. Start with 10 reps mosey to cone (about 130′) do 2 squats mosey back do the 10 rep round plus the 20 rep round. Rinse and repeat adding a round each time you go out. Exercises are as follows: 10 Blockees 20 Freddie Mercuries 30 Curls for the Girls 40 Mountain Climbers 50 Big Boys Situps 60 Squatswith coupon 70 SSH 80 Imperial Walkers with coupon 90 Apollo Ono 100 LBC Q stopped with about 5 minutes left and lead some stretches.
COT
Don’t be like me. I have trouble holding my feelings in because I don’t like conflict. It tends to build up and be a bigger problem than the original issue. Have the hard conversations. Make the changes that need to be made. This came from experiences I have had with my M the past few weeks. Me not conveying my feelings properly lead to a bigger argument and yelling later.
Moleskin
Poacher is not a fan of running during a pre-ruck. Apparently it cuts into his coffee time….. Oui Oui “It seems like all we are doing is Blockees…”
News
New Years Convergence, Chubby’s, See the Announcements Channel for further!!!
PAX: AOL, Plucker, Tube Squeeze, Term Limit, Pill Mill, Picabo
AO: The U
Conditions
Clear and colder than a witches tit in a brass bra….
COP:
SSH
Forward Fold
WMH
Down Dog
1/2 Mile Lap
The Thang:
Dora:
Pick a partner. There was an odd number so Q worked by himself. One partner did reps while the other moseyed to the other set of cones about 200′ away did 3 squats then returned. They then switched roles and kept going until they had achieved the number of reps cumulatively of each exercise listed below.
50 Burpees
100 Curls
200 Merkins
300 SSH
400 Bench Press
500 Calf Raises W/ Block
COT
Take advantage of the great opportunity that F3 gives you. We are here to be come better leaders, fathers, friends, husbands and coworkers. Build those shield locks and push each other, not only in the workouts, but in life. I know that I can call on anyone in F3 and they will have my back. Guys will pray, give and will support. Use your time, talent and treasures to support each other. Support is not always praise it may be correction.
Moleskin
Not so fast Clothespin… on the half mile run This workout is not for the faint of heart It’s hard to sweat in this weather…. You forgot your squats Clothespin……..
News
Poker Ruck 4-1 at The Battery, Chubby’s, Convergence 7-4 at Hacksaw, Romin Rome Ruck with F3Noga 7-22.
PAX: Face Plant, Blackout, Tatonka, Roundup, Sniffer, Zoosk, Nodoz
AO: Parliament
Conditions
50s Clear with a bright moon! Perfect workout weather.
Who the heck let Clothespin Q Trackday anyway……
One would think that Trackday would be running. Make some laps gets some miles and go home… Well not today!
The Thang
Dundee’s Workouts are stupid…. 6 cones set evenly spaced on half the track. Traverse the cones in a suicide fashion, buying in with 2 burpees each time you go back to cone 1. Each time you travel out to a cone you do an exercise at that cone then return to cone 1. Mode of transport was mosey the whole time. Round 1 was 20 Merkins at each cone Round 2 was 10 BBS at each cones Round 3 was 20 Squats at each cone Had just a couple of minutes after round three to stretch and cool down.
COT
I burned 4820 calories Monday and didn’t eat nearly enough. To say the least, I was still tired and did not want to workout this morning. I am so glad to have my F3 brothers to motivate me and share the gloom with me. Try to build those shield locks and make the most of the relationships and fellowship that F3 provides.
Moleskin
Blackout and Tatonka kept talking about meat…. I don’t know what that was about….. If you don’t burpee, do you even workout?
News
AOL on Q 3/8/2023, Chubbys, F3/FIA Capture the flag 3/25/2023, Poker Ruck at The Battery 4/1/2023
PAX: Family Tree, 9Volt, Pipeline, Cooter, Abercrombie, Duvet
AO: The Battery
Conditions
Clear and cool! Perfect for working on our night moves!
phal·lic /ˈfalik/ Learn to pronounce adjective relating to or resembling a phallus or erect penis. “a phallic symbol” PSYCHOANALYSIS of or denoting the genital phase of psychosexual development, especially in males. “the phallic phase”
COP
SSH (IC) Forward Fold LBAC Forward (IC) LBAC Reverse (IC) Overhead Claps (IC) Willy Mayse Hayse (IC) Mosey to stop sign with block Seal Claps (IC) Mosey up the hill with block to the main attraction!
The Thang
It’s Valentines Day and we all know what they want….. Cupids Arrow? Pax placed their blocks at the curls cone an proceeded in a coc.. I mean clockwise direction staying tight to outside of the cones as their path. Making the shape of “Cupids Arrow”…. The exercises along the way included: 25 Curls to impress your date 25 Squats with arms extending out to giver her a note or flowers 25 Hillbilly Walkers cause you’re dancing on this date 25 Pickle Pointers to represent post date activities As Pax made their way around the “arrow” the reached the married years. In true fashion they get it 1 time a year which is represented by the 25 Monkey Humpers on the other side of the “arrow” shaft. The Q turned on music appropriate for Valentines Day and the Pax rinsed and repeated as many times as they could until time was called. Like usual all the Pax were completely wasted at the completion of the mornings activities. Which, didn’t really last that long.
COT
Learn Tongue Control!!!
As parents, husbands, leaders and friends the things we say and how we say it can influence people in many ways. It is important to bridle our tongue and control what we say and how we say it. Don’t let anger push your tongue out of control. I have a child that is special needs, has trouble sleeping and will sometimes get up in the night. When he gets up he is up. It doesn’t matter the time. I have to be careful how I respond to these situations. Me blowing up just because I am tired doesn’t help the situation it just makes it worse. I tend to wear my feelings on my sleeve and I have to be really careful to reign that in.
Moleskin:
This workout was harder than expected… I did it many more times than I expected… This can’t come to an end quick enough… Thanks for shafting us today Clothespin…. Why is everyone posting their Strava and Apple stats that looks like penises?….
There are many speculations as to the origin of shape we often use to depict the heart:
If you didn’t study anatomy at all you might assume that the heart shape such that we use for Valentine’s Day cards was what was at the core of our being.
The muscular organ that runs our body in reality is not shaped much like the heart shape at all. So where did the Valentine’s day heart come from?
The conventional heart symbol is used to express the idea of love or adoration. It is metaphorical in link to the human heart, with the idea that love is a feeling expressed and felt within the heart.
The shape used is much more streamlined, simple, and frankly attractive than the lumpy fistful of muscle that is in our chests. While beautiful in its intricacy in its own way the shape is rather jumbled and confusing and would not be easily drawn or jotted on a love note.
The heart shape we all recognize, and use originated back to an ancient plant known as the silphium. It was a species of giant fennel grown on the North African coastline near the Greek city of Cyrene. It was used as medicine, a flavoring spice, but more importantly as birth control. Because of this it was linked with sex and of course love.
There is also speculation of it being modeled after human anatomy of the breasts or buttocks, as well as that of the water lily leaf or ivy.
The first depiction known was in the 1250’s. It showed up in a French romance called Roman de la Poire (Romance of the pear). But others question if that wasn’t just an upside-down pear…
Medieval art also showed some heart like shapes in the early 1300s. The famous Italian painter Giotto did a painted depiction of charity in the Scrovengi Chapel in which a heart is given to Jesus. This painting had a big impact on the use of the shape of the heart going forward in representing the human emotional range in visual form.
Interestingly, until the later 1400s the heart was usually shown upside down. At the beginning of the 1500s it flipped in images to the heart we see today point at the bottom.
My favorite theory however, is that it is shaped after the buttocks of a woman!!! Cause we all know that Fat Bottom Girls Make the Rocking World Go Round!!!!!
News
Pray for Abercrombie and his M, Pray for Pipeline’s friend with cancer, Tuff Muff 2/25, Capture the Flag 3/25, Poker Ruck 4/1
PAX: Cooter, Cock-6, Cheney, Family Tree, Oakgasm, MollyMaid, Duvet, WetDream
AO: The Battery
Conditions
Foggy and Humid definitely gloom weather!
COP
Forward Fold LBAC Forward (IC) LBAC Reverse (IC) Seal Claps (IC) Tri-ceps/Shoulder Stretch right then left Third Grade Exercise (IC)
The Thang
If Dora The Explorer had daddy issues and had a baby with LLCoolJ it would have to be something like this workout….
Merkin Mile = 1 lap and 12merkins done 4 times (You know how Dora likes to explore.)
1 LLCoolJ = A lunge each leg, a burpee, and a Squat Jump. We Did 10. (He better be in shape Dora is only 22 and he is 54.)
Dora: 100 Gorilla Humpers (HC) 200 Merkins 300 SSH 400 LBC 500 Imperial Walkers While 1 partner does Exercises the other moseys to the cone, does 3 merkins and moseys back. (Approximately 30 yards)
COT
There were two guys working for the city. One would dig a hole — he would dig, dig, dig. The other would come behind him and fill the hole — fill, fill, fill. These two men worked furiously; one digging a hole, the other filling it up again. A man was watching from the sidewalk and couldn’t believe how hard these men were working, but couldn’t understand what they were doing. Finally he had to ask them. He said to the hole digger, “I appreciate how hard you work, but what are you doing? You dig a hole and your partner comes behind you and fills it up again!” The hole digger replied, “Oh yeah, must look funny, but the guy who plants the trees is sick today.”
Moral of the story is don’t dig hole and just fill them foolishly. Plant something in them and grow it. That is what F3 is about. We dig the hole with an EH, but it’s how we plant the seed in our FNGs that matters. We have to pour into them and nurture them. That’s how we make leaders out of men. That’s how we make each other better!!!!
Moleskin
Lot’s of sweat and grunts today. The best part was I got a few “I hate you Clothespin” out of the group. That’s how I know we had a good time! (As I laugh maniacally…)
Yes we did LLCoolJs to Classic Rock music! LOL
News
Habitat For Humanity coming up 10/8, Chubby’s on Mondays, Pray for Tinkerbell!
I must be scary…. Only 2 had the b… uh guts to show.
COP
Forward Fold Mosey Approximately 80 yards SSH 20 in cadence Mosey Approximately 80 yards Willy Mayse Hayse 14 in cadence Mosey Approximately 80 yards Little baby Arm circles forward (thumb up) 15 in cadence Mosey Approximately 80 yards Little baby Arm circles reverse (thumb down) 15 in cadence Mosey Approximately 80 yards Self Esteems while Q gets music turned on
The Thang
I was struggling a little. Could have been a number of things. We will call it the thin air being in the higher elevation and all. Murdering Hornets with Burning Hair
Cut-a-Flip until you reach 50 Merkins and 50 BBS
LL Cool J 10 Reps
Pax performs Alternating Lunges (R-L), then a standard Burpee & finish with a Jump Squat = LL Cool J. The “Cool” part is the burpee.
Fire Drill depends on the #of PAX (we did 2 times through)
PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping. Go around the circle with the “stop, drop and roll” until all PAX have called “Fire”.
Hair Burners 4 Reps
To push weight plates (10s, 25s, 35s or 45s) across the ground in a parking lot or around a track for a given time or distance. An Area 51 Tiger Rag special.
Murder Hornet 4 Reps
Take on the Killer B’s Routine from Iron Pax ’19 but with a cinderblock coupon. Pax line up at the start. Murder Bunny 10 yards then: 10 Man Makers, 10 Lunges w/coupon, 10 BBS w/coupon. Repeat till 30 yard line. Once complete: Bear Crawl + Coupon Drag back to starting line. Rinse and Repeat the whole thing
Move on to station Work!!! Stations on the lower parking lot when Q call Rotate take a lap around the court to next station. Q will call out the Mode of Transport. Each round. The in leu of time we only did 1 round of the stations skipping station 2. I wanted time for a stretch and some Mary. Felt it was pertinent to include the whole workout for later reference purposes.
Modes of Transport:
Round 1 Long jumps Round 2 Bernie Round 3 Mosey Round 4 walk
Station 1: • 1st round merkins 10 • 2nd round Diamond merkins 10 • 3rd round Wide arm merkins 10 • 4th round Flying Fish merkins 9
Station 4: • 1st round Baby crunches 10 HC • 2nd round Freddie mercury 10 HC • 3rd Big boy sit-ups 11 HC • Captain Thor 8
Mary/Stretch: 20 flutter Kicks IC 20 Heel touches IC Forward Fold to Downward Dog Stretching Calves
COT: S.S. Leadership
I am the captain of my ship.
I am in Ship Shape
I chart my course
I set sail
I am a good crew mate.
I lend a hand on deck
I check my compass
I persevere through storms.
Moleskin
Gloom Horns started early and abounded through the workout especially while doing BBS with a block.
News
Labor Day Convergence 9/5, GrowRuck 31 9/9 – 9/11, Chubby’s, Helping Tinkerbell 8/28/2022 with his farm. Keep PAX dealing with sickness in your prayers. Keep Tinkerbell (torn biceps) and Cheney (his dad) in your prayers.
Mosey around parking lot Forward Fold Willy Mayse Hayse 10 in cadence Little baby Arm circles forward (thumb up) 15 in cadence Little baby Arm circles reverse (thumb down) 15 in cadence Moroccan Night Club 15 in Cadence Seal claps 15 in cadence Downward dog to hissing cobra while stretching calves
The Thang
Probably my favorite routine Escobar Strikes Again
As the pax are working out pass the heavy sandbag around and each pax completes 10 deadlifts. Continue to pass the whole time. 100 Merkins 100 BBS 100 SSH (Hard Count) 100 Biceps Curls (W/ Coupon) 100 Imperial Walkers (Hard Count) 100 Bench Press (W/ coupon 100 Flutter Kicks (Hard Count) 100 Squats (w/ Coupon) 100 Reverse Crunch 100 Overhead Press (W/ Coupon 100 Toe Merkins (W/ Coupon) 100 LBC 100 Triceps Extensions (W/ Coupons) 100 Coupon Step-Ups
COT
S.S. Leadership
I am the captain of my ship.
I am in Ship Shape
I chart my course
I set sail
I am a good crew mate.
I lend a hand on deck
I check my compass
I persevere through storms.
Moleskin
There was a lot of “this sucks” and “doesn’t he know we start slow on Mondays?”!!! I take that as compliments just so you know!!! Happy Birthday AOL!!!
News
Grow Ruck 31 9-9 through 9-11, Chubby’s, Convergence 9-5-2022 at Parliament.
Clothespin led off the morning with the introduction of M.I.A. (ha ha suckers) as the Q and madness ensued. Same crap as usual….
The Thang
There may have been a little bit of trickery going on at Poundtown this morning….. I eat Krakens for Breakfast! Split into groups of 2 (we had 1 group of 3 because of an uneven #) Mosey 200 yards each pax does a Kraken Burpee. Rinse and repeat increasing by 1 Kraken Burpee until time is called. Stay with your group and pick up the 6!
COT
Lots of good things in the COT today alot of which needs to stay in that circle. Most important thing discussed was accountability and forming shield locks! We have a great asset with F3 and it needs to be used and spread!
Moleskin
Lots of talk about bait and switch and sabotage during the thang today… I don’t know why. I wondered if a couple of guys were going to survive a WuzntMe fart….. There was a sweaty Cooter in my group so I feel like it was the best…. Just saying
News
Clothespin is on Q at the Battery tonight. (Yes really!), Chubby’s, GrowRuck 31 in Woodstock, GA 9/9/2022, Labor Day Convergence at Parliament!!!
https://idioms.thefreedictionary.com/Same+Shit+Different+Day same shit, different day rude slang An initialism of “same shit, different day,” meaning one’s situation is no better or more exciting than it has been in previous days. The initialism is used primarily in text messages and online communications.A: “Hey, Tom, it’s been a while. How are things?” B: “Eh, same shit, different day. How about you?”A: “How was work today, honey?” B: “Same shit, different day. Nothing ever changes in that place.” See also: different, same
COP
Mosey over to grassy spot Forward Fold SSH Batwings Beast Pose
The Thang
Same Sh@! Different Day I wanted to spread the Hell from Monday Afternoon to the morning crew!
Hatching Butterfly From the seated position place the bottom of your feet together as you would do if performing the butterfly stretch. Raise hands directly over your head, lay back as if performing a WWII sit-up and return to the starting position with hands over your head. 20 OYO
Failure to Launch Hold Al Gore while Q counts down from 10. At Lift-Off, explode up into a tuck jump, immediately returning to Al Gore upon landing. Repeat until unable to leave the ground (usually around rep 8 or 9, depending on count speed) We did 8.
Fire Drill PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping. Go around the circle with the “stop, drop and roll” until all PAX have called “Fire”.
Mosey up the hill the back way through the playground!
Hair Burners To push weight plates (10s, 25s, 35s or 45s) across the ground in a parking lot or around a track for a given time or distance. An Area 51 Tiger Rag special. 4 Out and backusing blocks
Manmaker Merkin High plank with coupon (cinders are great) laying to your right side. Perform a Merkin. Reach under your body with your left hand and drag the coupon to the opposite side of your body. Flap Jack. Repeato. 15 OYO
Merkin Jack Just as the name suggests. This is a merkin with a plank Jack at the bottom of the merkin. It is done on a 4 count. Down on 1 / Legs out on 2 (while in the bottom of the merkin) / Legs in on 3 / Up on 4
Murder Hornet Take on the Killer B’s Routine from Iron Pax ’19 but with a cinderblock coupon. Pax line up at the start. Murder Bunny 10 yards then: 10 Man Makers, 10 Lunges w/coupon, 10 BBS w/coupon. Repeat til 30 yard line. Once complete: Bear Crawl + Coupon Drag back to starting line. Rinse and Repeat the whole thing. (We did Manmakers as Thrusters with the block going all the way to the ground.)
COT
S.S. Leadership
I am the captain of my ship.
I am in Ship Shape
I chart my course
I set sail
I am a good crew mate.
I lend a hand on deck
I check my compass
I persevere through storms
Moleskin
Gummies….. Gloom horns abounded this morning! Abercrombie and WuzntMe were warned and showed up anyway…. Retards (yes I’m kidding….maybe)
PAX: Ducktales, NordicTrak, Mr. Clean, Abercrombie, Blue, WuzntMe
AO: The Battery
Conditions
Humid and Hot. Not of bad as recent heat.
Huh! They wanted Hell Week……
COP
Mosey over to grassy spot Forward Fold SSH Batwings Beast Pose
The Thang
We are all wrong about proper Manmakers https://f3nation.com/exicon/entry/3244/?gvid=398721
Hatching Butterfly From the seated position place the bottom of your feet together as you would do if performing the butterfly stretch. Raise hands directly over your head, lay back as if performing a WWII sit-up and return to the starting position with hands over your head. 20 OYO
Failure to Launch Hold Al Gore while Q counts down from 10. At Lift-Off, explode up into a tuck jump, immediately returning to Al Gore upon landing. Repeat until unable to leave the ground (usually around rep 8 or 9, depending on count speed) We did 8.
Fire Drill PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping. Go around the circle with the “stop, drop and roll” until all PAX have called “Fire”.
Mosey up the hill the back way through the playground!
Hair Burners To push weight plates (10s, 25s, 35s or 45s) across the ground in a parking lot or around a track for a given time or distance. An Area 51 Tiger Rag special. 4 Out and backusing blocks
Manmaker Merkin High plank with coupon (cinders are great) laying to your right side. Perform a Merkin. Reach under your body with your left hand and drag the coupon to the opposite side of your body. Flap Jack. Repeato. 15 OYO
Merkin Jack Just as the name suggests. This is a merkin with a plank Jack at the bottom of the merkin. It is done on a 4 count. Down on 1 / Legs out on 2 (while in the bottom of the merkin) / Legs in on 3 / Up on 4
Murder Hornet Take on the Killer B’s Routine from Iron Pax ’19 but with a cinderblock coupon. Pax line up at the start. Murder Bunny 10 yards then: 10 Man Makers, 10 Lunges w/coupon, 10 BBS w/coupon. Repeat til 30 yard line. Once complete: Bear Crawl + Coupon Drag back to starting line. Rinse and Repeat the whole thing. (We did Manmakers as Thrusters with the block going all the way to the ground.)
COT
S.S. Leadership
I am the captain of my ship.
I am in Ship Shape
I chart my course
I set sail
I am a good crew mate.
I lend a hand on deck
I check my compass
I persevere through storms
Moleskin
Gummies….. I thought there would be more running… None of us know how to actually do Manmakers.
