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MARSOC Short Card

https://www.youtube.com/watch?v=uRAWaAruIwg?list=FLrKo6itQIs7VTYAkavsR5_A&w=1208&h=694]

QIC: Vila
Date: 10/08/2018
PAX: Best in Show, Fast Lane, Jabooti, Journey, Peanuts, The Count, Threeskin
AO: Beast Ridge

Conditions

The Disclaimer

COP

SSH IC x15
Imperial Walkers IC x15
Forward Fold x15
Plank IC x10
Up Dog x15
Down Dog x15
Mountain Climbers IC x12
Forward Fold x15
SSH IC x15
Imperial Walkers IC x15
Forward Fold x15
Plank IC x10
Up Dog x15
Down Dog x15
Mountain Climbers IC x12
Forward Fold x15

The Thang

Mosey around the field
Run to first corner
SSH – 15
Run to home and hold Al Gore until all catch up
Cycle:
30 Push-ups
2. 30 Air squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills (30)
6. 30 Push-ups (20)
7. 30 Mountain climbers
Run to first corner
8. 30 Flutter kicks
9. 10 Burpees (8)
10. 10 Cherry pickers (4-count) (30)
11. 30 Push-ups (20)
Run to second corner
12. 30 Star jumpers (or jumping jacks)
13. 30 Back Extensions (“supermans”)
14. 10 Burpees (6)
Run home
15. 10 Chain breakers (30)
16. 30 Push-ups (20)
17. 30 Lunges
18. 30 Hello dollies
19. 10 Burpees (4)
20. 10 Trunk twists (30)
21. 3 Max sets of dead-hang pull-ups or flexed-arm hangs (skipped)
10mom:
Call out Mary workouts from all PAX, and PAX call the count

COT

Talked about the origin of the Short Card, and that it is great for short time and limited space workouts.
Prayers:
The Count’s bro going back into treatment for cancer
EOD Soldier from North Carolina K.I.A.

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Persistence Out Of Perseverance (POOP)

QIC: Free Candy
Date: 10/04/2018
PAX: Candu, Care Bear, FNG-Freefall, Goose, Prosciutto, Ringwald, Sundance, Sunshine, Two By, VSquared, Whittler
AO: Hill City

Conditions

Fall was in the air…or was that all of the farts during the thang?

The Disclaimer

I am not a professional, you are here of your own free will. Push yourself but do not hurt yourself. Please modify if necessary. If you do hurt yourself we will help you to your car.
Question: In light of recent events with the Atlanta AO, does anyone here have a CPR certification? [Whittler said yes]

COP

 

  • Jog to the great hall
  • Side straddle hops x15 IC
  • Lunges x15 IC
  • High plank x15 IC
  • Quick transition to low plank x15 IC
  • Squats x20 IC
  • Windmill x15 IC
  • LBCs x30 OYO
  • Lay on your back, arms and legs extended.
    Pretend like someone is pulling your limbs apart to give yourself a stretch.
  • Lay on your stomach, do the same thing
  • Side straddle hops x15 IC

 

The Thang

  • Jog to the swamp
  • I stand at top, everyone spreads out evenly on the stairs making sure to fill in the spots closest to the me first, lined up in 3 columns
  • Indicate that when a single exercise is completed, during the rest period, one unlucky person at the top will come all the way to the top, run by me to the normal stairs, run all the way down to the swamp, and then run back up to the last position in their column of people while everyone else in that column shifts up one stair. I will start with one column and cycle through all of them and include myself during the long breaks
  • Q the music on the bluetooth speaker (see what I did there?)

40 sec of exercise, 20 sec of break = 1 minute
2 sets of 10 exercises (planned for 3 but ran out of time!)
2 minutes in between sets
Exercises:

  1. Side Straddle Hop
  2. Merkins
  3. Side shuffle
  4. Tricep dips
  5. Power Knees (arms all the way up making a diamond with hands, bring them down to the knee that is raised, switch legs half way through timer)
  6. Incline plank jacks
  7. Side step lunge squat (criss cross leg behind the other sideways, keep back straight, squat, touch your front toe using the inside arm then switch legs)
  8. Around the Worlds (I came up with this name) inclined pushup position, but you bring your arm behind your back as you roll around to the other side)
  9. Undertakers (Shout out to Angus who accidentally/unintentionally named this one. Mountain climbers but in low plank and bring legs to the outside of arms)
  10. Bur’s (Because it’s ½ of a burpee, duh. I also came up with this name) aka the Power jump (wide stance, arms down for a sumo squat, jump while raising hands straight up to the sky)

COT

I really encouraged you all to just be present and feel what you are feeling today because I don’t think we do enough of it. We hide our emotions, we show a few select default emotions that are impossible to see through. We feel what we think we should feel given the situation. For me, that’s the most challenging one. But what if we could be honest today? Do yourself a massive favor for today. Try to be present today. Ask yourself throughout your day what your real feelings are. Expand your vocabulary of words to describe them. Don’t just say “stressed” or “tired”. Stop coasting through your day in a mindless ‘nothing’ box and try to respond to what you feel.
I’m not perfect at this but I also can testify that it’s still a lot of work and that I wish I had started doing it earlier. One of the most important steps to my sexual addiction recovery has been the ability to A) get to the root of why I go to the actions and mindsets that I go to and B) having people to share it with and allow me a safe space to be vulnerable.

Moleskin

While running back to the Rhino, Candu requested I play ‘Sandstorm’ by Darude, then promptly lost his mind and his footing, causing him to fall harshly into the bushes when I played it .2 seconds later (No joke – I had it in my music playlist for the morning). Some say Candu is still laying there today. Nah, sike. That would go against the F3 candor of not leaving a man behind. So to remedy that, we decided to leave V2 with him. They say those two are still lurking in the bushes waiting for unsuspecting crossfitters to run by so they can shriek at them “KIP UP YOUR WAY INTO F3 YOU FOOLS!”

News

Training Day is on 10/13, show up!
 

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Serendipity

 

QIC: Sidekick
Date: 10/3/18
PAX: Fast Lane, Jabooti
AO: Beast Ridge

Conditions

71 and muggy.  Fall will never come

The Disclaimer

I am not a professional.  I am sore so we will modify all day.

COP

Slow Good Mornings X 10, SSH ICX15, Broga – Forward fold, Pike, Up dog, Pike, Up dog, Pike, Forward fold, Release, Mosey to Soccer field

The Thang

So this is my 5th Q in 6 days at Beast Ridge and I was running short on ideas.  I knew I was sore and Fastlane concurred.  Jabooty just wanted to go home.  So, on the bleachers I had a thought and we went with it.
Basic premise: We start at the bottom of the bleachers with an exercise, then work our way up the bleachers doing leg related exercises.  Once at the top, we repeat the exercise we did on the bottom and go back down the bleachers doing some sort of leg exercise.  Once complete, we slide down to the left and start again.
We did lots of stuff and turned out to be a pretty tough routine.  I will try to summarize as best I can with this, it was fluid to say the least.
Round 1:  10 Ircans, Left leg high knee step ups x 5 per bleacher step, 10 Dercans at the top, Left leg side squat down each bleacher to the bottom.
Round 2: Just like round 1 but with the right leg
Round 3: 10 Ircans, 5 squats with last being a squat jump up the bleacher, per bleacher, 10 Dercans at the top, one legged squats X 5 per leg per step going down.
Round 4: 10 dips, slow exaggerated bear crawl up the bleachers, 10 dips at top, Jump squats down
Round 5: 10 Mercans, turn sideways and put foot on next step up then squat and into a high knee step up X 5, alternate legs on subsequent steps, 10 mercans at top, down hill lunge on way down.
We have now reached the far end of the bleachers, so we take a lap around the soccer field stopping on the benches for a round of Ircans, Dercans and dips X 15 each.
Back at the bleachers, we upped the game a little bit.
Round 6: 10 Mercans and a box jump per bleacher to the top, 10 Dercans and Jump down
Round 7: 10 LBC and a box jump per step, one leg squats coming down
Round 8: 10 American hammers and a high knee per step, squat jumps down
Round 9: 10 dying cockroach and a squat jump per step, walk down
Round 10: 10 Big Boy sit Ups and a box jump per step, stay at the top
Time for another mosey so we took the long way around and stopped at the pavilion for some Dips and Dercans.
Jail Break back to the flag for a HR spike.
 

COT

Expressed appreciation to the guys for being there with me.  Encouraged them to show appreciation to someone else that day.

Moleskin

MOSQUITO.  All caps because these bastards tried to carry us away.  Holy crap did they eat us alive.  Jabooti actually started wiping his legs off because he thought that was the exercise I was leading.

News

Training day 10/13

Upcoming Qs

Vila 10/8
Whittler 10/10
 

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RIP Darth Visor

QIC:  Fissure
Date: 10/03/2018
PAX:  Cable Cutter, Candu, Ducktales, Goose, Kit Kat, Laces Out (Respect), Prosciutto, Speed Bump, The Count (Respect), Whittler
AO: Lions Den

Conditions

Slight hint of Fall in the air.  Good weather for sprinting uphill

The Disclaimer

Spoken whilst The Count fastened a tiny flag to the track fence

COP

Mosey uphill to the middle school.  First bench you come to
SSH X 50 IC
Squats X 20 IC
Imperial Walkers x 15 IC
Windmills x 10 IC
LBAC X 15 IC
Reverse LBAC X 15 IC
Dips on bench x 15 IC
SSH x 25 IC

The Thang

Mosey to the very well lit front parking lot of the middle school
Four Corners Round 1 (Bear Crawl between corners)
-25 Merkins
-50 Squats
-75 Carolina Dry Docks (broken em up)
-100 LBCs
Hold Al Gore x 20 IC
Four Corners Round 2 (Lunge Walk between corners)
-20 Merkins
-50 Squats
-75 Monkey Humpers (broke em up)
-50 Flutter Kicks
Mosey to the light pole hill
Pax ran sprints to 2nd, 3rd, 4th, 5th, 3rd then 5th with slow moseys back to start in between
done

 

COT

F3 Nation lost a brother, Darth Visor from F3 Alpha, yesterday at the end of a workout.  He and his brothers were on our minds during the workout and provided some extra inspiration as we endured those sprints together.  Here’s a message that circulated from the Alpha nantan:
We don’t have a cause of death at this point but it is a suspected heart attack. Darth was 56, was an F3 Alpha original. He went through the WO like any other, the king of mumble chatter. It was a PAX birthday Q so on the way back to the flag he was singing happy birthday as they ran. When they got to the flag for Mary he laid down quietly by himself and quickly  others realized that he was not well. Chest compressions were started and 911 was called. There is a fire station 200 yards away and they were summoned. EMS arrived and they worked on him, he was taken to the hospital and they worked on him. An hour later they called it. He was there and then gone, that quick.
We don’t know when we will be called home. Live life like you are dying since we all are. Make your peace with your creator. My bags are packed.”

Moleskin

Our esteemed weasel shaker always keeps us on our toes and reminded us later that we started 2 minutes past 0530.  Don’t get comfortable, men.  #isi #smh
It’s been an odor filled week with a hint of BO in the air at Hill City yesterday and seriously potent gas today.  Not good, guys.  Not good, at all.
We dodged incoming Red Bank Middle School employees as we mosey’d through our workout today.  None joined despite Prosciutto’s best efforts.
We spotted our very own Mr. Clean at the tail end of our workout.  Turns out he showed up a few minutes late and couldn’t find us.  Props to him for going for getting a run in.  We did lob a few insults as he sweatily passed us by.  Sure is good to have him back in the fold.
The Count helped us take a group selfie to document the new Lions Den record of 11 Pax!

News

10/13/18 TRAINING DAY AT LANDFILL – F3 NASHVILLE LEADING
11/17/18 CLEVELAND LAUNCH 2 YEAR ANNIVERSARY EVENT

Upcoming Qs

10/4  Hill City – Free Candy

10/4 Huey – The Count

10/6 Landfill – Mr. Clean returns!!!!!

 

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Making S.H.I.I.T. Fun

QIC: Whittler
Date: 10/02/2018
PAX: Candu, Care Bear, Deep End, Early Bird, Fissure, Free Candy, Laces Out (RESPECT), Moondance, Peanuts, Sunshine, Two By, VSquared
AO: Hill City

Conditions

A crisp 71 degrees with a slight hint of BO

The Disclaimer

I am not a professional.  This workout was put together last minute so excuse the disorganization.

COP

All PAX gathered around the Rhino with a few stragglers getting there late.  A burpee penalty was assessed due to a lack of flagage.
SSH slow x 20
Good Mornings x 15
Cotton Pickers x 15
Windmills x 15
Willie Mays Hays x 16
Arm circles both directions x 15
SSH medium speed x 20
Plank x 10
Plank Jack x 10
Finkle Swings x 15 each leg
Toe Squats x 10
SSH fast x 15

The Thang

The six then proceeded along the riverwalk, grabbed a rock, and settled under the bridge
Super High Intensity Interval Training (S.H.I.I.T)
The idea here is to do as many reps as possible for 55 seconds, rest for 15, then move to the next exercise.
Burpees
Curls
Flutter kicks
SSH
Overhead Press
Body Builders
Merkins
Up downs
Freddie Mercury
Shoulder taps
Side Shuffle
Real Deal Holyfield
BBS with the rock
Suicides
The six then lined up and did a Plank railroad.  Once this was finished, we replaced our rocks and moseyed back to the Rhino
MoM
LBC x 15
Pretzel crunch x 15 each way
Heel touches

COT

I felt that it was important to remind the PAX of the credo of F3 as well as the mission of F3.  We all come out for a workout but the impact could and should be so much more.  By committing each and every day, we are committing to not only support our brothers but also advance the mission of F3 which is to plant, serve, and grow.
Leadership is not about being the best.  It’s about making everyone else better.  I saw this and it really spoke to me about the third F in F3.  This hammers home the “I am third” mentality.  F3 builds us into leaders if we allow it to.  However, that leadership is not for our own benefit, it is for the benefit of others.

 

News

Training Day with F3 Nashville October 13
Two year anniversary/Cleveland Launch November 17

Upcoming Qs

Mr Clean returns to Qing on Saturday at the Landfill!

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BLIMPS @ Beast Ridge

No Whining

QIC: The Count
Date: 10/01/2018
PAX: Peanuts, Fast Lane, Jabooti, Best In Show, Early Bird, Whittler, Sidekick
AO: Beast Ridge (Camp Jordan)

Conditions: 72 deg. F

I am not a professional, and you did the hardest part…..You Showed UP!!!

WARM-UP:
 
– SSH x 25 IC
– Abe Vigoda (Windmill) x 15 IC
– Little Baby Arm Circles x 15 IC
– Reverse Little Baby Arm Circles x 15 IC
– Moroccan Night Club x 15 IC
– Imperial Walkers x 15 IC
THE THANG:
Start out with Indian Run from parking area around park to Soccer Field.
B.L.I.M.P.S. with 100 Yard run across field and back.

B= Burpee’s (x5  OYO), L= Lunges (x10 OYO), I= Imperial Walkers (x15 OYO), M= Merkins (20 OYO), P= Plank Jacks (x25 OYO), S= Squats (x30 OYO).
At the completion of all 6 stations, plank until 6 is complete.  As a unit all PAX run 50 yards x2 back to starting point, rinse and repeat (4 rounds).
“MARY Go Rounds” – Each PAX picks and leads one Mary (x15 IC).  American Hammer, Flutter Kicks, Pickle Pounder, LBC, Bicycles, Heal Touches, Hello Dolly, Rosaletta’s.


COT
Life is all about Attitude:  10% what happens to us and 90% how we react to it (Charles Swindoll).  Make the best of your day and more importantly make someone else’s day better!

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Get To THE CHOPPER

QIC: Ducktales
Date: 09/18/2018
PAX: Geek squad, Milkman, Radiohead, Snowflake, Steam Engine
AO: The Huey

Dark, Gloom

NO FNG, Disclaimed that I dont know your injuries, I am not a Professional, YET.

Warm up

We focused on Broga this morning for a great warm up. Confirmed our Down dog from up dog. Lots of Warrior pose because sounds cool.

 
Mosey to Basketball Courts
10 Wallmart burpees
Mosey to back parking lot
10 more wallmart burpees
Mosey to Back street
We moved through the gloom fog, for 10 mericans in cadence.
Mosey to pavilion
10 Table Let lefts
Boat to canoe
the we Moseyed bad to the chopper to evade the predator.


BALL OF MAN

Moleskin

No Excuses reference to post by Dredd

News

Growruck coming up paid for spots available.
 
 

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One Hot Minute

QIC: Prosciutto
Date: 09/29/2018
PAX: Care Bear, Cherry Log, Choir Boy, The Count (Respect), Doodles, Fabio, Free Candy, Geek Squad, Peanuts, Ringwald, Rug Doctor (Respect), Secret Sauce, Sidewinder (Respect), Snowflake, Venus, VSquared
AO: Landfill

Conditions

65, 95% humidity and 100% chance of getting better, one minute at a time.
You always know when we’re in the 60’s because Snowflake busts out the Gator sweatshirt.

The Disclaimer

Delivered and off we went!

COP

Dynamic Stretch Routine
**Run to Bottom of AO
Merkins x 10 IC
Prisoner Squats x 10 IC
Angle Grinders x 10 IC
SSH x 15 IC
Plank x 12 IC
Hillbilly’s x 10 IC
Plank x 10 IC
Memphis Mommy Makers x 8 IC
* Recover

The Thang

Circle Burp:
Pax circle up, everyone performs the exercise called out and each pax (in a clockwise fashion) has a chance to call ‘Down’. When they do, everyone stops the called exercise and performs one burpee. 17 pax meant 17 burpees at every stop.
Round 1:
SSH & Burpee
* Bernie Sanders to Dog park – parking lot
Round 2:
Squat & Burpee
* Bernie Sanders to next lot up hill
** Pax were given an options, like let’s make a deal, pick between door number 1 or door number 2; door number one was chosen, so the exercise was Mountain Climbers (instead of plank jax; suckers!)
Round 3:
Mtn Climber & Burpee
* Bernie Sanders to playground
At this point, the pax were sucking wind, so it made sense to mosey to bottom of hill, and do one more bernie sanders up the hill to the pavillion.
Red Hot Chili Ruckers:
Pax line up – counting off Ruck’s and Non-Ruck’s (1’s & 2’s). The group of Ruck’s will wear a ruck and run ~100 yards and then do an exercise of 20 reps while wearing / using ruck at the other end; then return back to startex.
Meanwhile, the group of Non-Ruck’s will perform exercises while they wait – in cadence.
When the Ruckers return, hand-off ruck and assume the others’ exercises. When second group comes back, go to next round. This was simple. Of course, the pax made this harder than it needed to be. It’s really really really easy. Even still, the over/under was 300 questions. Since it’s a betting Saturday of football, I took the over, for your situational awareness (FYSA), and won.

Round 1:
Ruck’s: Ruck on – run 100 yards; Prisoner Squats x 20
Non-Ruck: SSH IC
Round 2:
Ruckers: Ruck on – run 100 yards; Ruck off and hold overhead – BBSU x 20
Non’s: LBC IC
*YHC had high hopes for this, but we ran out of time, so all pax return to pavillion, grab a sip of water and then circle-up for 3 rounds of Wheel of Merkin with a twist.
Wheel of Merkin with a twist: First two rounds at every pax all pax did one merkin. Second round was two merkins per pax.  Then, third round was each pax performs 3 merkins himself while all other pax hold plank. Killer!

COT

We discussed the accountability we each need to have for the other.  Check in with one another, even in each other’s absence from time to time. We discussed the mission of F3. Discussed what we mean by giving F3 away to all men who need it

Moleskin

17 is the biggest group I’ve ever Q’d… And it was an honor.  As a result, there were lots of burpees. At least 50 in 10 minutes of linear time.  The playlist was on point; something for everyone. Originally intended on doing something related to the one hot minute theme/album from RHCP, but then called an Omaha. Rucking is going to take off in our region soon enough. Guys were eyeing the rucks and realized they could do it. Cannot wait for the next big Light, Tough or Heavy event. We used english words today, despite twitter trolls suggesting otherwise.

News

October 13th – Training Day – Convergence with Nashville at the Landfill
November 17th – Cleveland Launch & F3 Chattanooga 2 year anniversary

Upcoming Qs

Go Fish; f3chattanooga.com/q-schedule
 

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Better Late Than……..

QIC: Lugnut
Date: 09/04/2018
PAX: Geek Squad, Milkman, Radiohead, Steam Engine
AO: The Huey

Conditions – Dark, Warm, Duey

The Disclaimer

I am not a professional. This is F3. Push yourself, do not hurt yourself. If you do then we will help you to your car.

COP

Mosey around the track, SSH, Imperial Walkers, etc etc.

The Thang

YHC was inspired from the past weeks GORUCK challenge and wanted to share the experience with the PAX. We performed a modified version of the 31 Heroes workout, honoring those who gave all in service to our great country. 
 

31Heroes WOD


31 Heroes WOD
8, 6, 11 reps of the following exercises with a one lap mosey after each round for 31 minutes continuous.
8 Squats
6 Dips
11 BB Situps

COT

 

Moleskin

@channel  As i type this backblast almost a month late, I am embarrassed that it has taken me this long. My Dad, who passed away a few years ago would be very upset. He always taught me that anything worth doing was worth giving your best effort. I made the mistake of thinking that it is a volunteer group and that rules do not matter. Part of the glue in F3 is that we hold each other accountable. I have let you men down and I am deeply sorry. I will from this day forward give 100% or better to the core principals of this group. Iron after all, does sharpen iron. Make sure you are ready when the back blast police come calling.

On a side note. Injuries are real. Do not push yourself for fortune and glory Dr. Jones, if this means hurting your body more. Rick did this. Don’t be a Rick……

Lug out.

News

Check slack for upcoming rucks, runs, and CSAUP events.

Upcoming Qs

see website for details… batteries not included…..
 

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West Coast Jab-Cross

QIC: Sunshine
Date: 09/27/2018
PAX: Candu, Care Bear, Deep End, Early Bird, Fabio, Fissure, Flemish, Goose, Kit Kat, Moondance, Ringwald, Sundance, Two By, Whittler, VSquared
AO: Hill City

Conditions

Rainy, soggy, low-70s temp.

The Disclaimer

This is F3. I am not a professional, you are here on your own accord. We will push hard, but know your limits. Modify is necessary. If you get hurt, we will help you to your car.

COP

  • Side Straddle Hop x15 in cadence
  • Little baby arm circles x15 in cadence
  • Cross body arm circles x10 in cadence x2
  • Willie Mays Hays x16
  • Merkins x10 in cadence
  • Mountain climbers x20 in cadence
  • Bicycle kicks x20 in cadence
  • Imperial walkers x15 in cadence
  • Side straddle hops x15 in cadence

The Thang

Mosey from the Great Hall to the Hill in Renaissance Park going along the river. High knees, ass kickers, and karaoke mixed in to get the legs loose.
At the Hill, PAX partnered up with someone of similar height:

  • Partner 1 – Jab-Cross x25; Partner 2 – Dodge punches
  • Partner 2 – Dash to the top of the Hill; Partner 1 – Burpees/Bench Dips/Jump Squat/LBCs/American Hammers while Partner 2 dashes
  • Partner 1 and Partner 2 trade off for five rounds

Mosey down to the River, grab a rock:

  • Partner 1-Partner 2 stand back to back passing the rock back and forth

Mosey to the Blue Rhino, high knees, ass kickers, and karaoke mixed in.

Mary

  • Superman overhead press x20 in cadence
  • Pickle pounders x15 in cadence

COT

The core tenant of Reform Judaism is tikun olam — healing the world. We do that through mitzvot, or good deeds, the highest of which is saving a life. While we may not be directly saving lives, F3 gives us the opportunity to help PAX overcome what is holding their lives back, and allows us to enhance our impact when volunteering and engaging in community service which indirectly work to save lives. Recognize the importance of what you do everyday.
 

Moleskin

Each round on the Hill was a bit slower than the previous, except for V-Squared who used a box top to sled down. 

News

Convergence on 10/13.