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“Woodrow” HERO WOD For Memorial Day

QIC: Rug Doctor (R)
Date: 05/25/2019
PAX:  Bubbles (R), FNG-Clothespin, Deep Dish, Fastlane, John Doe, Mrs. Baker (R), Mustang, Rhythm, Schnitzel (R)
AO: The Battery

Conditions

Muggy and 71°F

COP

Disclaimer:  Welcome to F3.  I am not a professional which will become evident as soon as the workout begins.  We don’t know you’re medical history or level of fitness so work out accordingly and modify as necessary.  If you become injured or incapacitated we’ll get you help.  With that being said, let the fun begin.
Mosey down the Greenway and around the Dog Park to the Parking Lot. Circle up.
Willie Mayes Hayes IC x 12
Lil’ Baby Arm Circles (Forward and Reverse) IC x 12
Don Quixotes IC x 14
Cherry Pickers IC x 12
Copperhead Squats IC x 14
Mosey around the Dog Park and back to the start of the Greenway next to Fiddlers Green (Where the Flags are Planted)

The Thang HERO WOD “Woodrow”

First Round: 
10 Burpees
200M Run
Second Round: 
10 Burpees
20 Freddie Mercury’s
200M Run
Third Round:
10 Burpees
20 Freddie Mercury’s
30 Merkins
200M Run
Fourth Round:
10 Burpees
20 Freddie Mercury’s
30 Merkins
40 Mountain Climbers
200M Run
Fifth Round:
10 Burpees
20 Freddie Mercury’s
30 Merkins
40 Mountain Climbers
50 Sit-Ups
200M Run
Sixth Round:
10 Burpees
20 Freddie Mercury’s
30 Merkins
40 Mountain Climbers
50 Sit-Ups
60 Squats
200M Run
Seventh Round: 
10 Burpees
20 Freddie Mercury’s
30 Merkins
40 Mountain Climbers
50 Sit-Ups
60 Squats
70 SSH
200M Run
Pick up the Six and converge back at the Flags on Fiddler’s Green for a round of Sally – Elbow Planks to Starting Merkin Position.

COT

CIRCLE OF TRUST:  This Monday is Memorial Day.  People get holidays confused, but Veteran’s Day is when we celebrate all Vets.  Memorial Day is when we honor all those who have given the last full measure of devotion by sacrificing their lives in the service of their country.  I created this HERO WOD to honor all those whose lives were cut short while defending our cherished way of life and all too forgotten or dismissed freedoms.  I named this Workout in honor of my cousin, PFC Woodrow H. Damron – CO B, 1ST BN, 23RD Marines, 4 Marine Division who was killed on 28 February 2019 D+9 during the assault on Turkey Knob at the Battle of Iwo Jima.  By March 3, 1945, two of every three infantrymen who came ashore on L-Day was a casualty.  After the Battle of Iwo Jima Admiral Charles Nimitz stated “By their victory, the 3rd, 4th, and 5th Marine Divisions and other units of the Fifth Amphibious Corps have made an accounting to their country which only history will be able to value fully. Among the Americans serving on Iwo Island, uncommon valor was a common virtue.
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BALL OF MAN: Prayers for Fastlane, his wife, and her grandmother as they provide care for her.  This past week was rough for her and she and they need our thoughts and prayers.  Prayers for Clothespins Grandfather who is suffering from Parkinson’s.

Moleskin

There wasn’t much chatter going on this morning but we did leave a lot of sweat angels on the  Greenway.

News

Convergence at The Dame Memorial Day for Murph this coming Monday.

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Animal House of Pain

QIC: She Shed

Date: 05/23/2019

PAX: Mr. Clean, U-turn, Hasbro, Geek Squad

AO: Huey

Conditions

71 degrees and humid

COP

T-bombs, Side straddle hops, high knees, butt kickers, overhead claps, cherry pickers, Moroccan night clubs, Egyptian twists (yep…made that one up)

The Thang

Animal House of Pain
Soundtrack of choice this week was Animal House

Mozey around track switching to some Bernies, and slides.

At back parking lot, commence the Burp and Merk stations. PAX split into 4 stations and rotate based on how fast the PAX at the Burp and Merk station finishes 7 counts. The other stations will complete one round of each of the following: Wall sits, planks, dips, Curls, shoulder press, tricep extensions, calf raises, squats and lunges. Once ruckus was achieved we mozied over to the ole love shack or as we called it today, the animal house.

The Animal House routine went a little like this:

Partner up. While one partner Bear Crawls to one end of the pavilion and mozies back you begin the count of incline merkins to 100.  Then while one partner Frog Jumps to one end of the pavilion and mozies back you begin the count of cinder block cleans to 100.  

Marys

LBC, Pickle points, pickle pounders, birthing sit ups (thanks U-Turn), etc.

COT

To be a great leader you must cultivate great leaders from those who you lead. 

News

Murph on Monday, May 27th at the Chick Dam! Be there.

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    Get Out of Your Comfort Zone

    QIC: Venus

    Date: 05/23/2019

    PAX: Best in Show, Blindside, Candu, Cowbell, Dirk, Fabio, Flemish, FNG-Hamburglar, Free candy, HoBo, IronButt, Loanshark, Prositto, Skitch, Sunshine, The Count, Uncle Fester, WasntMe

    AO: Hill City

    Conditions

    Pleasant with a lot of Humidity a light northerly breeze 74 degrees

    COP

    Run to great hall
     
    SSH ICX20
    Cherry pickers ICX15
    Baby arm circles F/R IC15
    Forward fold IC 10 count
    Reach right/reach left IC 10 Count
    Lean right and left IC 10 Cunt 
    Freddie Mercury ICX5 each side
    Forward fold Hold of 10 Count
    Reach right/reach left ICX5

    The Thang

    Run to stairs 
     
    Round 1
    Assemble at the bottom of the stairs
    Pair up and one person box jumps up 8 stairs then hold Al gore: next partner repeats till both pairs reach the top. Hold Al Gore till entire group finished
     
    Repeat 2x
     
    Round 2
     
    Mount Midoriyama
    Stay in partners first person runs (moderate pace) up to the top while other partner jump squats. Then switch.
     
    Repeat 2x
     
    Round 3
    First person runs (moderate pace) up to the top while other partner scissor jump lunges squats. Then switch.
     
    Repeat 2x
     
    Round 4
     
    Jail break sprint up steep part of hill next to  Mount Midoriyama. Repeat 2x
     
    Run Back to Blue Rhino
     
    Mary 
    BBC’s slow count ICX15
    American hammer slow count ICx15 lead by the Count “Q got a cramp”
    Plank hold for 45 sec
     
    Stretches
    Forward Fold ICX15
    Lean Right ICX15
    Lean Left ICX15
    On your six hamstring and butt behind the knee pull
     
     

    COT

    Do something uncomfortable.  Step out of your comfort zone and find something you can do that is short, medium, and long term goal.  For me… Get to F3 more than once a week; i would like to get my masters like Iron Butt did. I would like to get connected at work from a volunteer leadership standpoint. Decide for yourself and set S.M.A.R.T Goals to accomplish you dreams and goals. 

    Moleskin

    The Q got an ab cramp and had to stop and The Count had to take over.

    News

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      Just One More…

      QIC: WuzntMe

      Date: 05/24/2019

      PAX: Prosciutto, MaYhem(R), Yodeler, Sidekick, 9Volt(R), Fastlane

      AO: Hacksaw

      Conditions

      Warm and muggy

      COP

      Mosey under Apison Pike, circle up in sheriff’s parking lot

      SSHx20 IC
      5 burpees OYO
      WillieMaysHays x20 IC
      3rd Grade Exercises x20 IC
      5 burpees OYO
      -Randy Style-
      LBAC x20 IC – forward and reverse
      Seal Claps x20 IC
      -recover-
      Plankjacks x 20 IC
      Monkey Humpers x 15 IC
      SSH x 25 IC

      jailbreak across Apison Pike back to Domino’s lot

      The Thang

      Cookie Jar Air Chairs
      PAX grab a spot on sidewall of shopping center. Air chair, and pass Threeskin’s Cookie Jar (~30lbs or so) back and forth down the line x4.
      Do it again, but this time 5 merkins as fast as possible after passing the Jar, reclaim the air chair, reclaim the Jar, reclaim the merkins. x4
      Do it again, but this time 5 shoulder presses w/ Jar while holding air chair x4.

      Recover, and mosey to the Great Flag

      Bearcrawl Boilermaker
      PAX line up in single file, and hold plank. PAX at back of line bearcrawls to the front, while second-to-last PAX in line calls out control freak merkins (up/down as many or few as caller wants) for the line to complete. Once bearcrawler gets to the front, Halt is called, and the second-to-last man is now the bearcrawler. Rinse/repeat. Inchwormed across the front of the Great Flags to complete a half circle.

      Line up and go back to where we started, but on the six. Bearcrawler is now crabwalking to the front, and the second-to-last PAX calls Freddie Mercuries.

      Back the other direction, PAX resume and hold plank position. Last man bearcrawls, rest of PAX hold plank to failure. Bearcrawl/inchworm to the Anchor to create another half-circle.

      Jailbreak across the field and back

      Dealers choice Mary:

      Pretzel crunches
      Leg raises
      Hello Dollies
      Captain Thors
      Boat/Canoe
      Dying cockroach.

      Time.

      COT

      During warmup, final cadence was called with “Just One More,” instead of altering vocal tone or a countdown. The Hacksaw is so named for Desmond Doss, whose statue overlooks the park. Doss was a Medal of Honor recipient who saved so many injured men during the Pacific theater of WWII. 
      When Doss was pulling injured soldiers off the ridge, he was praying for the strength to get “Just One More.” It’s easy to get down in the dumps about life’s challenges, especially when it’s feeling overwhelming. But YHC is challenging the PAX to instead ask for the ability to handle Just One More obstacle, adversity, or challenge. Instead of praying for the difficulties to go away, we should follow Doss’ example and pray for the ability to tackle Just One More – whatever it may be.

      Moleskin

      Good to have Sidekick back from Raleigh – he was welcomed with MonkeyHumpers. Fastlane isn’t allowed to call cadence for control freak merkins. Sadist. Yodeler posted twice in his first week – bravo; also, he’s Skitch fast. MaYhem says he’s over 50, but no one believes this is possible. 9Volt understands your basic Looney Toons-level Spanish.

      News

      Murph on Memorial Day, Fallen Five ruck challenge for ruckers who ruck on the ruck channel. Hacksaw “officially” launches 6/7, though this feels pretty official.

      Recent Backblasts

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        Landfill – Candu (05/04) 21 Burpees for Riley Howell

        QIC: Candu

        Date: 05/04/2019

        PAX: VSquared, Hobo, Sunburn (respect), Skitch, FNG-Lord Lindsay, Ironbutt (respect x2)

        AO: The Landfill

        Conditions

        Kinda greasy 

        COP

        Forward Fold x 10 IC x 2

        Willie Mays Hays x 10 IC

        Third Grade Exercise x 10 IC

        Shoulder Press x 15 IC

        Seal Jacks x 15 IC

        Snookis x 15 IC

        Moroccan Night Clubs x 15 IC

        Reverse LBACs x 15 IC

        LBACs x 15 IC

        Mountain Climbers x 15 IC

        Slow Squats x 15 IC

        Bulgarians x 10 each leg IC

        Skater Jumps x 10 each leg OYO

        The Thang

        Everyone grab a medium sized rock and head down to the playground

        If you finish early, knock out pullups – bounce in place while you recover

        Once another Pax finishes too, assisted once warranted

        Rock Curls x 50 ea

        Bear crawl hill, mosey back down

        Split Leg Lunges on tables (25 each leg)

        Mosey around playground & picnic area

        Dips x 50

        Bear Crawl hill, mosey back

        Rock Rows x 50 ea

        Mosey playground & picnic

        Squats x 50

        Swing Curls x 50 ea

        Bernie hill, mosey back

        Swing Rows x 50 ea

        Bear Crawl hill, mosey down

        21 Riley Howell Burpees OYO

        Stretching cool down

        COT

        Patience, understanding, compassion ——–> Your attitude towards others

        Moleskin

        Pretty neat having Skitch & Hobo’s father there. With Sunburn and Ironbutt also present, 3 families of multi-generation F3ers were present (tho not all generations)

        News

        No news is good news!

        Recent Backblasts

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          SKATE PUNK SHERPA – 9Volt – 05/22 (The Battery)

          QIC: 9Volt

          Date: 05/22/2019

          PAX: Mrs Baker, Deep Dish, Fast Lane, Wuzntme

          AO: The Battery

          Conditions
          66 Degrees, clear and perfect for star gazing

          COP
          Mosey around the skate park
          SSH x 20 IC, 3rd Grade exercises x 15 IC, LBAC – Fwd x 15 IC, Rev x15 IC, Seal Clap x 15 IC, Slow Squats x 15 IC

          The Thang
          (All exercises conducted in the skate park for 1 minute intervals & 30 second recovery)
          1. Star Gazers- Lay on back under skate board rail. Use rail to do curls
          2. Sherpas – Place 40lb bag on shoulder.  Walk up and down a very tall ramp
          3. Box Jump Mosey – Jump up, up, down, mosey, up, down, down, mosey (Repeat)
          4. Decline Merkins – (Can be done from the lady’s or the men’s tee) 
          5. Big Boy Sit ups
          6. Step Ups
          7.   40lb Shoulder Press
          8.  Dips (using rail)
          9.  Mosey around the park
          (Repeat)

          5 Minutes of Marys

          CIRCLE OF TRUST: 
          BALL OF MAN: 

          Moleskin

          Nobody used the men’s tees
          Fast Lane is bringing a FNG to the convergence on Monday (He is a monster)

          News

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            Last Minute, In It To Win It – 05/21 (Boneyard)

            QIC: Sunburn

            Date: 05/21/2019

            PAX: Candu, Whoopy, WuzntMe

            AO: Boneyard

            Conditions

            It’s heating up but was still nice.

            COP

            SSH’s, Forward Fold, Willie Mays Hayes, Cherry Pickers

            The Thang

            Mosey on over to the far parking lot. Suisides – Bear Crawl to 3 light pole & run back, Lunge to 3 light pull & run back, Purpee jumps to light pole & run back.  Over to wall: 20 Incline Merkins, 20 Wall Dips, 20 Decline Merkins.  Mosey around track and sprint at every 3rd light.  End with a round of Mary’s. 

            Title of exercises or routine
            Last Minute, In It To Win It

            COT: Commitment is the word of the day.  Let your word be your word. It’s an example to those who you’ve made the commitment to such as family, co-workers and other F3 men.  

            Moleskin

            It was good to have Candu back from his honeymoon and in his true form. Lot’s of moaning and groaning going on from Candu and Whoopy. 

            News

            Upcoming Murph Challenge

            Recent Backblasts

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              Field Of Dreams (It is still baseball season)

              QIC: The Count

              Date: 05/21/2019

              PAX: CareBear, EarlyBird, Flemish, Hobo, IronButt, LaceOut, PinkEye, SheShed, Skitch, Sunshine

              AO: Hill City

              Conditions

              64 Degrees, still conditions, 

              COP

              Warm up consisted of a mosey to the Great Hall from the parking area.  Side Straddle Hop, Windmill, Arm Circles, Moroccan Night Club, Mosey around perimeter of  the “Field”.  

              The Thang

              “Field of Dreams” – Home Plate (Burpees), First Base (Merkins, Plank Jacks, Mountain Climbers), Second Base (Curls, Tricep Extension, Overhead Press), Third Base (Squats, Lunges, Squat Jumps).  PAX count off by 4’s  (1’s First Base, 2’s Second Base, 3’s Third Base, and 4’s Home Plate).  Home Plate pax perform 10 Burpees, while all other pax perform AMRAP of designated exercises at thier base.  When pax at home plate complete 10 Burpees all pax rotate to next base until all rotate to home plate.  At the conclusion of each rotation all pax from thier base run around perimeter of field and conclude at the next station.  Rinse and Repeat three complete rotations.  

              Concluded with round of Mary’s.

              COT

              Discussed my time in Italy and while in Assisi visited the church of St. Francis.  I felt that if we could all live by the words of this prayer our community and our world would be a greater place.

              Peace Prayer of Saint Francis

              Lord, make me an instrument of your peace:
              where there is hatred, let me sow love;
              where there is injury, pardon;
              where there is doubt, faith;
              where there is despair, hope;
              where there is darkness, light;
              where there is sadness, joy. 

              O divine Master, grant that I may not so much seek
              to be consoled as to console,
              to be understood as to understand,
              to be loved as to love.
              For it is in giving that we receive, 
              it is in pardoning that we are pardoned, 
              and it is in dying that we are born to eternal life.
              Amen.

              Moleskin

              The group worked hard and there was little mumble chatter.  The Q – has a special gift for the PAX he brought back from Italy except he left it on the kitchen counter at his apt.

              News

              Memorial Day – The Murph @ Chickamunga Dam – Fallen 5 in July

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                The Huey – Mr.Clean

                QIC: Mr. Clean
                Date: 05/20/2019
                PAX: Ducktales, Geek Squad, Hasbro, Hector, Milkman, Radiohead, The Count, U-Turn
                AO: The Huey

                Conditions

                Very humid. 60’s

                COP

                SSH x20 IC
                BAC x10 IC
                Reverse BAC x10 IC
                Moroccan Night Club x15 IC
                Cherry Pickers x15 IC
                Shoulder Press x15 IC
                SSH x15 IC
                The Thang
                Insert slightly over ambitious activity.
                “Get a Lap, Cletus”
                While 8 Pax held a coupon overhead, completed Bent Over Rows, completed Curls, or held plank, the 9th Pax would “Get an AYG sprint”.  This encouraged accountability among the Pax to push themselves for the others benefit.  Completed this until all Pax ran a lap.
                2 Steps Forward…1 Step Back
                If you’re Prosciutto or Rainman and want to break data down for YHC’s past Q’s, you’ll see I have used this one in the past.  Sprint 2 light poles and complete 10 LBCs IC, sprint 1 light pole back and complete 10 Merkins OYO.
                Realizing we still had a little bit of time, YHC decided to throw a round of “Sevens” in there.  6 Bent Over Rows and 1 Squat. Increments and Decrements.

                COT

                I reference a Backblast from Fissure about how tricky Faith can be.  I read it as something slightly different than his intention.  However, it was great to use to discuss faith in this morning’s Gloom.  YHC is a Christian, I make no bones about this, I wear it proudly, BUT I do not judge others who are not ESPECIALLY those in F3.  After 45 minutes of a beatdown, standing in circle, looking at the faces of fellow Pax, one realizes these guys don’t have trouble with faith.  While it might be different, it is DEFINITELY there because each of them believe in something greater than themselves.  We bow our heads or listen to the words; because, we went through adversity together and that SHOULD forge a respect and love for those other Pax in that circle.
                YHC also quoted scriture from Isaiah 40:28-31.  Read a Rick Warren quote.

                Moleskin

                The Count’s Headlamp was there
                The Count had a rave during the Count-a-Rama
                Geek Squad, of course, played Paula for us.

                News

                Memorial Day Murph Challenge at The Dame
                July 13th — Fallen Five Convergence and Ruck event.

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                Outpace the Rate of Decent in life

                QIC: Truck Yeah

                Date: 05/16/2019

                PAX: Milkman, U-Turn, Hasbro, Hector, Radiohead, Ducktales, GeekSquad

                AO: The Huey

                COP

                Warm Up:  (All in Cadence):

                             Side Straddle Hop

                             Imperial Walkers

                             Willy Mayes Hayes

                             Finkle Swings (10 each leg)

                             3rd Grade Exercises

                             Forward Arm Circles

                            Reverse Arm Circles

                            Moroccan Night Clubs

                            Overhead Press

                            Overhead Claps

                            Merkins

                            Windmills

                             Stretch and Reach

                 

                The Thang

                Love-Shack

                                          Dips

                                          Wall sits:   Bus drivers, Ali’s & Joe Frazier’s

                                           Step Ups

                Tennis Courts/Basketball Courts

                side shuffle to stations 1 & 3, sprint to station 2, Bernie to station 4.  Rinse and Repeat Escalator Style (20, 15, 10 & 5).

                                            Lunges (Station 1)

                                            LBC’s (Station 2)

                                           American Hammers (Station 3)

                                           Mountain Climbers

                DORA (Parking Lot)

                                          200 Merkins

                                         300 Squats

                                         Partner runs to other end of lot and back

                MARYs  (Love Shack)

                                         Canoes

                                         ABCs

                COT

                We are climbing a ladder that is always descending in life. It is easy to lose focus on what is ahead. Colossians 3:1-2 “Since you have been raised with Christ, set your hearts on things above, where Christ is, seated at the right hand of God. Set your mind on the things above, not on earthly things.” 

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