PAX: ER (Radiohead’s 2.0), Gretel, Radiohead, Sherlock, Solis Lane
AO: Shot House
Conditions
Balmy and 50 something
COP
Mosey to the track for warmup
Forward Fold x 12 count
Willy Mayes Hayes x 12
Butt Kickers x 12
SSH x 20
Butterflies x 12
Greatest American Heroes x 8
Updog to down dog with toe flip x 2
SSH x 15
Slow and low Squats x 10
Iraqi Tee Times x 10
LBAC front x 12
Reverse x 12
Moroccan x 12
Chinooks x 12
Seal claps x 12
Michael Phelps x 10
The Thang
Dora – AMRAP
1 runs a lap around the track while other does the following:
Merkins
LBCs
Burpees
Big Boys
Alt Shoulder Taps
Da Finale – Marys
Heel touches x10
Pretzels 1 leg x10
Pretzels 2nd leg x10
Pickle Pointers 3rd leg x10
Pickle Pounders x10
COT
Fear is something that has you. Faith is something you have. -Dr. Sam Greer (aka F3 Blindside)
““Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? And which of you by being anxious can add a single hour to his span of life?”
PAX: AOL, Bandwagon, Escobar, Flemish, M.I.A., Madoff, Mothballs, Picabo, Ramrod, Rollback, Sex Wax, Slim Shady, Sousa, Uncle Joe
AO: Hacksaw
Conditions
Beautiful, clear morning. NO RAIN!! 55 degrees and no wind. Felt a lot warmer after the 44 burpees.
COP
Mosey to Imagination Station parking lot.
SSH x15
FF x15 seconds
Willie Mayes Hayes x15
Arm Circles x15
Reverse Arm Circles x15
Seal Claps x15
Overhead Claps x15
SSH x15
Mosey to Pickleball courts
The Thang
44B.C
One round of 44 Burpees in a Corner: Performed 11 burpees in Corner 1 and moseyed to Corner 2; 11 burpees in Corner 2 and moseyed to Corner 3; 11 burpees in Corner 3 and moseyed to Corner 4; 11 burpees in Corner 4 and moseyed back to Corner 1
Three Rounds of 44 B.C.
Corner 1: 44 Mountain Climbers
Corner 2: 44 LBCs
Corner 3: 44 Squats
Corner 4: 44 Merkins
During Round 1, we lunged the sides from Corner 1 to 2 and 3 to 4 and karaoke the lengths from Corner 2 to 3 and 4 to 1
During Round 2, we bear crawled the sides from Corner 1 to 2 and 3 to 4 and bernied the lengths from Corner 2 to 3 and 4 to 1.
During Round 3, we did traveling burpees from Corner 1 to 2 and 3 to 4 and moseyed the lengths from Corner 2 to 3 and 4 to 1.
Julius Caesar was stabbed 23 times
Moseyed to Pavilion
23 Step-ups
23 Dips
23 Decline Merkins
Moseyed back to flag and held Plank for six until time
COT
Read a C.S. Lewis quote: “We all want progress, but if you’re on the wrong road, progress means doing an about-turn and walking back to the right road; in that case, the man who turns back soonest is the most progressive”
I spoke about my Lenten goal of turning back towards more meaningful prayer. My praying habits had become very stagnant and transaction like instead of conversational. Instead of just praying and going about my way, I am trying to make the prayer intentional and I challenged my fellow PAX to do the same if this is also something they struggle with. I spoke of how this quote resonated with me, because in theory, I was on the wrong road in terms of my prayer life and even though I was praying more, it wasn’t true progress. I had to turn back and start over down the right road to make sure my prayer was meaningful and intentional.
Moleskin
44 B.C. = 44 Stupid’s! Also, we now have not only a ten count, but a 44 count in the F3 repertoire.
M.I.A. does not like it when Blackout tells him he is doing a good job, anyone else can tell him that, just not Blackout
PAX of this workout are still plotting a betrayal for the next beatdown. Let’s hope it doesn’t involve knives.
News
Lots of 3rd-F opportunities: Chubby’s on Mondays at 6 pm; Habitat build on Saturday 4/17; Legacy Park cleanup after a beatdown on Saturday 4/10; Join 3rd-F channel on Slack for more information
Convergence at Ridge Cut on 3/24/2021 in memory of Night Sweats. Would have been the date of his VQ.
Legacy starting a 6am option on Saturdays. OTB started this month, come out and join.
Hacksaw and Hackliament shirts posted on shirtz channel. Check them out!
Burpees – did 10 less number of pax (5), so 5 total
Moseyed lap around park
STATION #2 – Arms/Chest
25 Merkins
25 Dips
15 Diamond Merkins
25 Dips
10 Dive Bombers
1 minute Plank
Burpees – did 8 less number of pax (5), so 3 total
Moseyed lap around park
STATION #3 – Core
25 Flutter Kicks
25 LBCs
25 Freddie Mercuries
25 BBSU
25 American Hammers
25 Plank Jacks
Burpees – did 6 less number of pax (5), so 1 total
Finished up with “Flower” by Moby (Sally). Started first half of song doing Squats up and down on cadence of song and finished doing planks up and down on cadence of song.
COT
Read Luke Chapter 17:11-19. Jesus heals ten men with Leprosy. Spoke about my personal Lenten goal/challenge on learning how to treat prayer like an essential conversation with a friend and not so much like a transaction. In the story of ten lepers, Jesus healed all ten, however, only one of these men stopped and bowed at the feet of Jesus, thanking God for healing him and for everything he had been given in that moment. The other nine went about their way, treating the healing like a “transaction” of sorts that was over once they were cured. I challenged myself and the PAX to be like the one leper and not the nine. So often, my habit of prayer was amplified during difficult times but I often stopped to praise God during times of greatness and comfort. This has been a focal point of my Lenten journey this year and I challenged my fellow PAX to do the same if that is something they also struggle with. Strive to be more like the one and not the nine!
After the COT and announcements, we took a moment of silence for Night Sweats and his family to remember a fallen brother.
Moleskin
Jokes abound regarding the weather forecast. When Blackout Qs, it rains. Wasn’t supposed to rain until Monday but of course we got a light sprinkle overnight and slightly during the beatdown as a reminder of this fact.
Great group of me this morning, mumble chatter was great!
News
Chubby’s 3rd F still going strong on Mondays. Habitat build on 4.17. Legacy Park cleanup on 4.10. See 3rd-F channel for more information.
Convergence 03.24 Ridge Cut to honor Night Sweats.
A warm 55° with a bit of humidity in the air, needless to say, things were moist.
CoP
Started off with some SSH’s (51) to pay homage to John Doe’s Wednesday Q at Detention and get nice and warmed up. Then some shoulders, legs and other various warmup exercises.
The Thang
Lap 1
Start with 5 Manmakers (burpee w/ a coupon) OYO, then 10 CPR’s (curl, sh. press, tricep raise) OYO. Then moseyed around the track stopping 4 times to do 5 “Kraken Burpee’s” OYO, (a burpee with 3 Hand Release Merkins……release the Kraken)
Lap 2
5 Man-makers OYO, 15 CPR’s, moseyed around the track stopping 5 times to do parts of a “deconstructed Burpee”. 10 Squats, 10 Leg thrust\groiners, 10 Merkins, 10 leg thrusts, 10 jump squats.
Lap 3
5 Man-makers, circle of CPR’s x2, while the PAX hold coupon rifle carry. Moseyed around track stopping a total of 10 times to do “Contra Burpee’s” (burpee w/ increasing number of Merkins)
Lap 4
5 Man-makers, 10 CPR’s. Moseyed around track stopping 4 times to do 5 “Body Bag Builder Burpee’s” (A body builder burpee w/ one mtn climber) 2 stops, then 5 reg. Burpee’s for 2 stops. A PAX had mentioned hating “10 counts” and jokingly said, “offer a 10 ct. then about the number 8, say 5 Burpee’s OYO”, so that’s what happened this lap.
For time, 5 man-makers OYO, 15 CPR’s OYO, 5 Burpee’s OYO, then form a circle and up/downs w/ a “Navy Seal Burpee” (Burpee w/ 3 Merkins & 1 mtn climber) each PAX calling down until time.
CoT
Other than announcements and prayer requests w/ a prayer to close us out, I completely botched a COT message. I kicked my own ass with that Q to the point I just skipped what I had planned to say. No one said anything though. My COT was supposed to be about Grace and patience.
Mumble Chatter
Most if not all of the PAX talked about how wonderful it was to be doing another Blue’s Q and burpees. Dundee had described my Q’s as being a culmination of everything and anything the PAX hated from the previous week. To quote Dundee paraphrasing my thinking, “you don’t like Burpees, guess what bitches, I got 45 min of them”, I still find that hilarious. Snatch decided that he will definitely be delivering a paper bag full of goodies to my front porch and will even set it on fire to help me find it in the gloom. All PAX were appreciative AFTER the workout was done for the motivation and pushing to get better.
Bah with the Ba Bang the Dang Burpie Burpie (3 mins).
The Thang
POWERLIFTING STATIONS.
12 stations. All exercises with coupons using 35 and 48 pound “Big Boy” coupons. All exercises are done AMRAP style with the guy doing double farmers carry acting as the “timer”.
1- Lying coupon “prayer press” 48 lbs
2- Double coupon bar bent over rows (75 pounds total)
3- Standing coupon shoulder press 35 lbs
4- Standing coupon conduit curls (36” pipe ran thru a coupon so both arms can perform curl) 48lbs
5- Standing tricep extensions (30 pounds)
6- 40 yard double coupon farmers carry 75 lbs
7- Lying coupon chest press (48 lbs)
8- Bend over underhand coupon rows 48 lbs
9- Conduit coupon front raises (similar to alpine raises, but without the awkward crossover grip) 35 lbs
10- Single arm coupon curls (10 reps each arm, then switch) 35 lbs
11- Negative merkins (on your knuckles in plank position, slowly lower yourself for a five count, then press back to starting plank. The focus is on the eccentric movement here, not the press back up)
12- Big Boi Sit-ups
13- Derkins (Decline Merkins)
The timing worked out to roughly 20 reps of each exercise before switching. We did three rounds
Ended with Plank-Merkin Mary to “Don’t Bring Me Down” by Electric Light Orchestra (Merkins on the word “down”)
COT
With the theme of Strength building we talked through Psalms 91:2 “I say this about the LORD, my shelter and my stronghold, my God in whom I trust.”
If God is your stronghold He is there to provide strength to you when you feel weak. That said, He is also there when you are tempted to rely on your own strength. The trick is to reply on Him in all circumstances. Let Him be your stronghold and strength in all things.
Moleskin
One day I have to upgrade my speaker. Maybe I’ll just borrow Blackout’s…
News
[Keep Night Sweats family in your prayers. Planning a convergence at Ridge Cut on what would have been his VQ (3/26/2021).
Here in March I’m four months out from my day as the FNG and now taking my fourth turn as Q. I can still remember the new things and the surprises from those first few weeks. There’s the soreness, the fifteen variations on the burpee, and the realization of how much more I was capable of doing in my fitness life. Nothing, however, compares to the shock from one of those days in the gloom when I heard one of my fellow men, the inimitable Burrito, acknowledging–nay, praising!–the idea of “Rocky 4”. I won’t dignify such an obscene notion with Roman numerals. There are films, there are movies, there are cynical cash-ins, there is lowest-common-denominator schlock, there are Alan Smithee failures, and then there are things 👏 that 👏 never 👏 happened 👏.
There are many arguments for Rocky 4 belonging in that final, damnable category. Take for instance the dance entrance of Apollo Creed which, if you truly must watch it, should be done between narrow slits of your fingers. You could watch the real Rocky movies (that would be one through three, smartass), and see every good part of this pretender. I’ll spare you the screed about consistency of tone. For those of you still holding on, I present the following. Watch it as long as you can. When you finally collapse, as if you just did one hundred dive bombers after having done one hundred shoulder presses only moments before, tell me then that Rocky 4 happened.
A very serious movie about a death in the ring and a proxy clash between nuclear superpowers
Appropriately, Burrito and I almost came to blows over this on multiple occasions. Sometimes our anger dissipated into a footrace. Other times better men had to come between us. One morning, while driving (slowly, of course) in the gloom, I was thinking about that robot, the sheer chutzpah of it! My blood was running hot. Suddenly I heard the unmistakeable hamster-in-a-cheap-blender squeal of Burrito’s brakes. I looked in my rearview, saw his grinning mug there, and decided the time was nigh to settle the issue. I got out and in the dramatic headlit fog held up a defiant three fingers.
Burrito is a lot of things, but I always thought he was the kind of man who would settle issues properly. I was thus surprised when he jammed the accelerator, but fortunately that shock was not ultimately fatal as I was able to roll across the back of my car with but a nanosecond to spare. As I watched him vanish into the darkness on Taft highway, I was ashamed at having been taken off-guard. Truly, a man who acknowledges anything past Rocky III is capable of any level of depravity.
“This can’t go on” I muttered. And so here we are:
COP
SSH IC x20
Right-over-left OYO, then switch
Windmills
Ahead of today’s workout, Mr. T was asked which man would prevail in our long-running feud. While he maintained a position of neutrali-T, he did offer a prediction: pain
The Thang
Rocky
In Rocky, our eponymous hero climbs 72 steps at the end of his training run. When Sylvester Stallone wrote the script in three days, he had $106 in his bank account. 72 box jumps, 106 shoulder presses
Rocky II
We did some laps around the track, pausing for some themed exercises while I shared trivia from the trilogy. Burrito’s impudence incurred a group penalty of ten burpees. His incompetence on those incurred another ten-burpee penalty.
Rocky III
In Rocky III, Rocky trains for the rematch with Clubber Lang in the mountains of Siberia (citation needed). We recreated the famous log carry through the snow scene, substituting a rifle carry and John McCains.
We then went around to the backside of the bleachers. Rocky is 34 years old in Rocky III. 200 mountain climbers and 34 pull ups (sub burpees if necessary)
Rocky…wait a minute
We did wall sits and “Clubber Langs” while waiting on each PAX in turn to do five Bobby Hurleys.
Adrian
Pretzel 15x each side IC
Gravediggers 10x each side IC
Rocky III (later revised to Rocky 4 [see moleskin]) 15x IC
20 BBS
20 SSH IC
With the training montage out of the way it was time for the showdown. Burrito calmly stood his ground, That’s when I realized something: Rocky 4 is important to Burrito. It’s important to some of the other men, too. It has its place in the canon and was monumental for its time. It’s an eighties movie and thereby warrants special considerations. I’m fighting a selfish, lost-cause crusade against a flawed but endearing icon. Did Rocky 4 end the Cold War? Well….
So it was I, the righteous denier, the man of irrefutable arguments, who was finally to agree that Rocky 4 did indeed happen. Actually, it had some moments that weren’t even that bad. Under no circumstances, however, does it warrant roman numerals. I don’t hate the man who thinks otherwise, but I pity the fool. What’s more, Burrito and I found further common ground, as did every man in that circle:
Rocky 5 never happened.
Moleskin
Some PAX refused to do the penalty burpees in protest. An F3 first in my experience.
When asked how many Rocky movies there were, Burrito said “five”. He is also a Rocky denier, but which one is he omitting? 🤔
7 Stations – Dad Activity Related Each station had 2 PAX (except one) PAX rotate stations when station #7 (Stroller Shuttle) completed
Pickle Pointers – Where it all starts
Farmers Walk – AKA Car Seat Carries
Head Shoulders Knees & Toes – Silly Song Time
Bunny Hops – One legged because of Lego damage to the other foot.
John McCains w/sandbag – Like a piggy back ride, with a lot of low doors
Elf on the Shelf – Holiday Prep
Stroller Shuttle – PAX runs with jogging stroller (you know, exercise is king) at ~50 meters PAX returns to start to put child (rucksack) in stroller. Runs ~100meters & returns.
Continue (b)rotation until time
COT
I have read a lot this year about the importance of fruitful labor, this week I read & was challenged by the below lines from Man in the Mirror by Patrick Morley:
“No area of a man’s life has more potential for improvement than his relationships. Most men, in pursuit of the good life, leave a trail of broken relationships… No amount of success at work will ever be adequate to compensate for failure at home. We each need to do a gut check. Do my wife and children know that I am for them by the way I spend my time.”
I have been focused on work a lot lately. It is a good thing to care about your work, I just felt challenged, and wanted to share the challenge to make sure you don’t neglect the things that are most important.
Moleskin
Burrito was there; his shorts were not.
The strollers were a big hit, but will NEVER be repeated. YHC did not leave them for FiA tomorrow morning. Had to return them before M noticed.
The stations created a great opportunity for MC and awkward but intense eye contact. These opportunities were not missed.
News
Prayers for Night Sweats & family
F3 Softball team – if you have ANY interest go to the softball channel.
FiA meets at Shot House AO tomorrow for any M’s interested.
[Beyond the Gloom. No Street Lights, only Moonlight.]
The Thang
[F3 O-G 80-lb-sandbag coming in hot!] New Horizons [Team up with a partner at the F3 meeting point.
Team #1 carries the 80-lb-sandbag, with the PAX, to station #1.
At Station #1, PAX does warm-up cross-legged forward folds, and seated chest pulls while holding toes. PAX does OYO 100 Merkins, then holds Iraqi-Tea-Times until the 6 finishes.
Team #2 carries the 80-lb-sandbag, with the PAX, to station #2.
At Station #2, PAX does OYO 50 Side-Straddle-Hops, then holds Iraqi-Tea-Times until the 6 finishes.
Team #3 carries the 80-lb-sandbag, with the PAX, to station #3.
At Station #3, PAX does OYO 100 Aquamans, then holds Iraqi-Tea-Times until the 6 finishes.
Team #4 carries the 80-lb-sandbag, while the rest of the PAX does an Indian Run, to station #4.
At Station #4, PAX does OYO 50 Imperial Squats, then holds Iraqi-Tea-Times until the 6 finishes.
Team #5 carries the 80-lb-sandbag, while the rest of the PAX does an Indian Run, back to station #3.
At Station #3, PAX does OYO 100 LBCs, then holds Iraqi-Tea-Times until the 6 finishes.
Team #1 carries the 80-lb-sandbag, with the PAX, back to station #2.
At Station #2, PAX does OYO 100 Hundreds, then holds Iraqi-Tea-Times until the 6 finishes.
Team #2 carries the 80-lb-sandbag, with the PAX, back to station #1.
At Station #1, PAX does OYO 50 Hard Count Flutter Kicks, then holds Iraqi-Tea-Times until the 6 finishes.
Team #3 carries the 80-lb-sandbag, with the PAX, back to the F3 meeting point.
Do Mary PAX Cadence call-outs and hold plank until time.]
COT
[The only constant in the universe is change. At some point, none of us had F3 in our lives, but we all eventually allowed for new opportunities to shape us. Don’t be afraid to push forward into the unknown. Every step forward is a surprise. You create your next moment, the next you. ]
Forward Fold (silent..as Threeskin was not in attendance)
Little Baby Arm Circles (FW x10 – Rev x10)
Cherry Pickers x10
Seal Claps x10 (with Picabo Sound effects)
Moroccan Night Club x10 (Just for ColdPlay)
SSH x15
The Thang
Dora Style Workout PAX partnered up in pairs
PAX Must complete 3 burpees before exercises below Moving PAX completes a lap around the flag pole (~200 meters)
100 Reps per exercise to be completed per pair Merkins Imperial Walkers Squats Chest Press w/ coupon Manmakers* Lunges Shoulder Press w/coupon Heel Touches Squats w/ coupon Thrusters LBCs Curls Freddie Mercurys SSH John McCains Flutter Kicks Bent-over row American Hammer
COT
Encouraged the PAX that in all we do, work, home life, spiritual life……it can be hard, but we are called to work. So that in whatever we are doing we work and we work hard, we push through difficult times. It’s not easy getting up each morning and being in the gloom, but yet here we are and we continue to put in the work and make each other better.
Moleskin
Had some MC, along with the 80’s 90’s rock playlist, included in the MC was a Coldplay comment or two about how he was enjoying the morning.
*YHC decided that he will call the exercise he called manmakers, whatever he wants to (it was essentially half a blockee). Thanks for the clarification from Escobar.
News
3rd F in full swing. Look for 3rd F channel in Slack or reach out to John Doe. Following opportunities available:
PAX: AOL, Bandwagon, Bernie, Blackout, Coldplay, Escobar, Madoff, Mothballs, Picabo, Ramrod, Seagull, Slim Shady, Smokey, Tatonka, Toe Tag, Uncle Joe
AO: Hacksaw
Conditions
30ish. No wind thankfully.
COP
Mosey to the Commons parking lot SSH x 13 IC FF OYO Mosey to the bottom of the non-existent hill LBAC x 13 Reverse LBAC x 13 Moroccan Night Clubs x 13 Iraqi Tea Time OYO Calf Stretches – OYO
The Thang
BLIMP B = run to 1st cone (~25m) 2 x hand-release Burpees, run back to start line, 5 x SSH L = run to 2nd cone (~50m) 3 x Lunges (hard count), run back to start line, 5 x SSH I = run to 3rd cone (~75m) 5 x Imperial Walker Squats, run back to start line, 5 x SSH M = run to 4th cone (~100m) 7 x Merkins, run back to start line, 5 x SSH P = run to 5th cone (~150m) 11 x Plank jacks , run back to start line, 5 x SSH
B, plank until 6 is in BL, plank until 6 is in BLI, plank until 6 is in BLIM, plank until 6 is in BLIMP, plank until 6 is in BLIM, plank until 6 is in
Mosey back to the shovel flag & crunches until 6 is in
COT
Twice in the last week YHC has felt convicted that he said something that he shouldn’t have. While there has surely been more than two occurrences, these two were driven home in moments of conviction upon studying James 3:1-12. In regards to our tongue:
“With it we bless our Lord and Father, and with it we curse people who are made in the image of God. From the same mouth come blessing and cursing…” James 3:9-10
This is a challenge regardless of ones faith. The words we say have an impact on those we share them with. A harshly spoken word with your M does harm and a complaint about a colleague poisons a well. Not only do the word have an impact on a conversation but they paint the way others see you. If you want to have positive relationships and build others up, you should be careful with the words used.
Moleskin
The explanation of the thang today was painful, but worth it for the conversations/threats on the way back to the flag pole
While the Flatlands lived up to the name, there were audible sighs of relief when YHC communicated that there was in fact no station for 13 Squats at the top of the non hill.
To no-one’s surprise Tatonka is still in the lead as this is written.
News
See the Softball Channel if you are interested. First meeting/practice/beatdown 3/13
Check the 3rd F Channel for opportunities to serve others.
