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Pain Train, kind of

QIC: Sidekick

Date: 11/1/2019

PAX: Pebbles, Iron Butt (RX2), Sunburn (R), Ascot

AO: Boneyard

Conditions

34 degrees and overcast

COP

Forward fold ICX12; Right over left ICX8; Left over Right ICX8; Cotton Pickers ICX12; SSH ICX25; LABC ICX10; Seal Claps ICX10; Morrocan Night Club ICX10; Shoulder press ICX10; Slow Squats ICX15; Slow Mercans ICX10; Willie Mays Hays ICX12

Mosey a lap, watch out for the puddles

The Thang

Pain Train

5 PAX, 5 Stations

Pull ups X 10; Squats AMRAP; LBC AMRAP; Mercans AMRAP; Big BOI Sit ups AMRAP

PAX take up their stations around the post office and get to work. Man doing the pull ups sets the pace and keys the rotation on the pain train.

We went through one complete cycle and audibled due to everyone (ME) being lonely.

Mosey over to the hill and wall. Dips as each PAX runs up and back down the hill. keep going until everybody has ran the hill

Now, all pull plank. take turns bear crawling up the hill and calling for the next pax to come up. All end up at the top.

Now big boy sit ups at the top and reverse lunge down the hill until all are at the bottom.

Mosey back to the exercise station.

Pick your Poison

15 reps of whatever exercise you want – Run to the half lap mark and back; Repeat twice more

Time

COT

Its cold. hang in there and keep driving guys to F3. Stay active over the winter and you will be better for it. Don’t give in to the sack

Moleskin

I was off my game today. Dragging. Ill be better

News

OTB at Ridgecut over next few thursdays.

Chatt 3 yr anny at Ridgecut on the 16th

Battery 1 yr anny on 11/23

Recent Backblasts

    Posted on

    Burpee Bus Beat Down – Boneyard

    QIC: Sunburn

    Date: 10/29/2019

    PAX:   IronButt, Dirk, Cliffhanger, Peanuts, Ascot, FNG-Vanilla, FNG-Lady Scot

    AO: Boneyard

    Conditions

    60 Degrees at game time. Dry, no wind. Perfect morning for excercise.

    COP

    SSH, Forward Fold, Willie Mays Hayes, Imperial Walkers, Little Baby Arm Circles, LBAC Backwards, Seal Claps. Mosey to the far side under tennis courts.

    The Thang

    Round 1 x 2

    20 Box Jumps on wall

    25 Wall Dips

    20 Step Ups

    25 Incline Merkins

    30 Air Squats

    15 Carolina Dry Docks

    Round 2 x 3 Ab Suicides

    25 LBC’s / Run to first light post and back

    20 Each Leg – Flutter Kicks / Run to second light post and back

    15 Crunchy Frogs / Run to third light post and back.

    Hold Al Gore until 6 is in.

    Round 3 x 2 Burpee Beat Down

    Burpee Broad Jump to first light post / Run Back

    Lunge to far light post / Run Back

    Hold High Plank until 6 is in.

    Wall Sits – Joe Frazier’s – Mohamed Ali’s

    25 Smurf Jacks

    Mosey back to parking lot for a quick round of Mary.

    COT

    Balance and consistency are important eliminates to success and sanity. Without balance and consistency we loose our direction and we are prone to wonder to and fro.

    Moleskin

    Pretty quite this morning. Part was due to counting OYO cadence and part was we were just tired and part was the FNG’s were quite because their new and didn’t know anyone. It was noted by IronButt that we miss Candu’s chatter, hope his bone spurs get better.

    It appears Pebbles fart-sacked, although he did put a disclaimer on Slack “Lord Willing” Smart guy, who’s going to argue with that?

    News

    3 rd Anniversary convergence at the BX

    Thanksgiving at Hill City hosted by Skitch and IronButt to celebrate their anniversary. Not to each other but F3

    Recent Backblasts

      Posted on

      Friday Burnout

      QIC: Ascot

      Date: 10/18/2019

      PAX: Iron butt (Rx2), The Count (Rx2), Sunburn (R), Pebbles

      AO: Boneyard

      Conditions

      First chilly morning. Winter is coming.

      COP

      SSH’s- 25 in cadence

      Forward Fold (right/left, left/right)

      Merkins- 10 count in cadence

      Mountain climbers- 15 in cadence

      10 burpees

      Flutter kicks- 15 in cadence

      SSH’s- 20 in cadence

      The Thang

      Mosey around track

      25 push ups, 30 squat jumps, 50 LBC’s, 10 pull ups, 15 dips- rinse and repeat 3x

      Mosey around track

      25 push ups, 30 squat jumps, 50 LBC’s, 10 pull ups, 15 dips- rinse and repeat 2x

      Mosey around track

      25 push ups, 30 squat jumps, 50 LBC’s, 10 pull ups, 15 dips

      COT

      Discipline is a central pillar in all aspects of our lives. Faith, work, family= discipline. Success= consistency and discipline. Half the battle is showing up so let’s keep pressing towards hard things.

      Moleskin

      Don’t take flatulence for granted after a certain age. Burpee bus is still on at the Boneyard, slackers.

      Posted on

      Repetition

      Repetitiously – Adverb

      Repetitiousness – Noun

      Synonyns for repetitious: duplicative, reiterative, repetitive

      QIC: Sunburn

      Date: 10/22/2019

      PAX: Dirk, Pit Stop, Backfire

      AO:  Boneyard

      Conditions

      A bit breezy with a touch of chill. The rain is gone.

      COP

      SSH’s

      Forward Fold

      Willie Mays Hayes

      Right Over Left/Left over right stretch

      Little baby arm circles forward and backward

      The Thang

      Mosey around the track

      Round 1: 10-Pull-Up’s, 50-LBC’s, 15-Bar Dips, 25 Merkins, 30-Squat Jumps, Lap around track.

      Round 2 : 7-Pull-Up’s, 45-LBC’s, 10-Bar Dips, 20 Merkins, 25-Squat Jumps, Lap around track.

      Round 3: 5-Pull-Up’s, 40-LBC’s, 10-Bar Dips, 15 Merkins, 25-Squat Jumps, Lap around track.

      Round 4: 5-Pull-Up’s, 35-LBC’s, 10-Bar Dips, 15 Merkins, 20-Squat Jumps, Lap around track.

      Round 5: 5-Pull-Up’s, 30-LBC’s, 10-Bar Dips, 15 Merkins, 20-Squat Jumps, Lap around track.

      Round 6 Lighting Round: 5-Pull-Up’s, 5-LBC’s, 5-Bar Dips, 5 Merkins, 5-Squat Jumps,

      COT

      Problems, challenges, hardships are all GOOD.  Be glad when these things happen, it’s an opportunity to grow, learn, get out of your comfort zone and become better.

      Moleskin

      Full Disclosure. This is basically the same workout lead by Ascot at the Boneyard the previous Friday, I just made a few adjustments. I filled in last minute for the injured Candu and since I was the only one in attendance the previous Friday for Ascot’s beat down which I enjoyed I thought, why not, I’m going with that workout. It was as hard, it was not fun but it was a good workout and I hope everyone got their moneys worth.

      Pretty quite this morning. Small crowd, lots of talk about investment real estate and it was good to see Backfire and Pitt Stop again.

      News

      Dirk’s upcoming Q on Friday. Pretty quite on the announcement front.

      Recent Backblasts

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        Kings of the Mountain

        QIC: Dirk

        Date: 10/25/19

        PAX: Backfire, Iron Butt, Hansen, Moneyball, Pebbles, 

        AO: Boneyard

        Conditions

        The calm before the storm…

        COP

        • FWD Fold x 8 IC
        • SSH x 20 IC
        • LoverR/RoverL x 5 IC each side
        • Arm Circles X 10 IC each direction
        • Windmill x 10 IC
        • Slow Merkins x 10
        • Slow Squats x 15 IC
        • Imperial Walker x 10 IC

        The Thang

        First Ascent of 39th St.
        Mosey to base of 39th St. hill, with 3 sets of 4×4’s x 3 along the way, plus 2 Burpee Busses!

        Alternating Jailbreak/Mosey up the hill

        Lunges down Church St., Mosey to Bball Court

        3 sets of the following: LBC x 40, Merkins x 20, Squats x 25 OYO

        Mosey back to AO with an array of 4×4’s, Burpees, Bear Crawling, and Lunging

        COT

        Relationships are hard, and require more work than we would like to admit. Take the time to nurture them when times are good and repair them if you’ve had a falling out with someone. The road to forgiveness and reconciliation can be painful, and it sometimes seems easier to give up and move on. However, the effort is worthwhile, as the resulting relationship will be much stronger and richer, and we will probably discover some of our own faults in the process. Remember: Admission of fault is not a prerequisite for forgiving someone, and sometimes we must forgive someone over and over for the same thing, even the same incident!

        Moleskin

        Pebbles is really fast, even without supplemental oxygen!

        News

        11/16 Convergence at the BX in Brainerd!

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          Conversational Pace

          QIC: Fissure

          Date: 10/15/2019

          PAX: Threeskin, Ascot, Jazzy Jag, Cliffhanger, The Count, Best in Show, Dirk, Vila, 2-Bit, On Tilt, Iron Butt

          AO: Boneyard

          Conditions

          Mid 50’s and perfect

          COP

          25 SSH IC, 25 Mtn climbers IC
          20 SSH IC, 20 Mtn climbers IC
          15 SSH IC, 15 Mtn climbers IC
          10 SSH IC, 10 Mtn climbers IC
          5 SSH IC, 5 Mtn climbers IC

          The Thang

          Mosey lap on track around ball field at conversational pace ending at the gym
          20 merkins OYO, 30 squats OYO, 40 flutter-kicks IC
          Mosey on track around ball field up to tennis court fence
          20 merkins OYO, 30 Bonnie Blairs OYO, 40 LBC IC
          Mosey back down to the gym
          10 pull-ups, 20 merkins OYO, 30 squats OYO, 40 heel touches IC
          Mosey lap around ball field and onto parking lot
          20 merkins OYO, lunge walk 20 yds to flag and back, 30 squats OYO, lunge walk to flag and back, ab exercise of choice x 40 IC
          Run (not conversational pace) lap on track around ball field to gym
          10 pull-ups, 20 merkins OYO, 30 squats OYO, 40 big boi sit-ups + more bbs while pax finished
          Mosey to parking lot for 25 SSH IC and 25 mtn climbers IC
          done 

          COT

          Sunburn needed a q for this date and I selfishly volunteered.  Today is the anniversary of my dad’s passing from Leukemia in 2012 and there’s not many better ways to start a day, or take your mind off of stressful or sad things, than by leading a F3 workout (in my humble opinion).  I wish my boys could’ve known my dad and learned from him.  I certainly miss him and his counsel, but I’m so thankful for F3 and the relationships formed that have filled that void.

          Moleskin

          Ascot sounds just like his pops

          News

          F3 Dads – 10/19/19 @ Landfill 0700

          Recent Backblasts

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            Badass Balanced Bootcamp at the Boneyard

            QIC: VSquared

            Date: 10/11/2019

            PAX: Candu, GoKart, Skitch, Pitstop, FNG-2-Bit

            AO: Boneyard

            Conditions

            Cooler then usual, almost pleasant.

            COP

            • Mosey to Blocks – Take one each.

            • Mosey to long wall – grab a wall sit, block on legs.

            • In wall sit do arm exercises … then curls.

            • Mosey to tennis court w/ block – circle up.

            • Forward fold, up dog, down dog.

            • Plank position – 20 merkins in cadence.

            • Side straddle hop – 20 in cadence.

            The Thang

            Balance is what this group was about. All muscle groups, all PAX involved.
            Block based workout uses the extra weight to make the simple exercises completed compound the betterment!

            • Line up one near side of the tennis court – set blocks on line.

            • Bear Crawl to next line – 1 merkin

            • Sprint back – 2 curls, 2 overhead presses, 2 squats, 2 merkins.

            • Bear Crawl to next line – 3 merkins

            • Sprint back – 4 curls, 4 overhead presses, 4 squats, 4 merkins.

            • Etc … all lines counting up to 10 reps of each thing on the last round.

            • When your done, pick up with the six.

            • Mosey to exercise area – circle merkins while one guy does 5 pull ups.

            • Hold plank – plank variants: one arm up, leg up.

            • Circle of squats – one guy does 5 dips.

            • Hold Al Gore – focus on form.

            • Mosey to parking lot – circle of Mary.

            COT

            Boundaries: I don’t know enough about them to even structure a good COT, but I do know we need them dearly. This was just an encouragement to find where you need yours. See other parts of your life that seem in balance and figure out what you value their that makes you take the effort of saying no to unbalancing things. Seek the help of older and wiser men around you, too.  Seasons change and so too will your balance need to change, so get int he practice of finding your center everyday and asking yourself what balance looks like that day – then flexing throughout the day to let it happen.

            Moleskin

            The thing that simultaneously makes a bootcamp so much better and worse: #coupons

            News

            Candu & VSquared to do the Tuesday Super Reader program at the Southside Rec Center on 10/29 – feel free to come join us and then grab a day for yourself!

            Recent Backblasts

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              Tuesday – Boneyard – The one armed God and the 900 heads.

              QIC: Vila

              Date: 10/08/2019

              PAX: The Count, Candu, Pit Stop

              AO: Boneyard

              ○ Warm Up
              i. SSH IC x25
              ii. Imperial Walkers IC x15
              iii. SSH IC x20
              iv. Carolina Drydocks IC x10
              v. SSH IC x15
              vi. Willy Mayes Hayes IC x10
              vii. Forward Fold x15
              viii. Plank IC x20
              ix. Slow push to up x10
              x. Up Dog x15
              xi. Down Dog x15
              xii. Mountain Climbers IC x8
              xiii. Forward Fold x15
              xiv. Down into frog
              xv. Plow Pose

              Mosey to the tennis courts
              ○ Apollo Creeds – OYO x10
              ○ Seed Sowers across the court
              ○ 20 BBSs
              ○ Bear Crawl back

              Mosey to workout pad. Partner Up
              ○ Tortoise and Hare around the track
              • 100 – Merkins
              • 150 – Squats
              • 200 – LBCs
              • 250 – SSH

              Burpee Buses – 5

              Count – 4

              Names

              Prayers/Announcements:

              We are thankful for this morning in the gloom.
              We are thankful for the brotherhood that that it brings.
              We are mindful of and hopeful for all thoughts and prayers, both spoken and unspoken.
              We will carry this into the day, and it will give us the strength, the vision, and the courage to leave this world a better place.
              Leave no man behind, and leave no man where you find him.

              Crom!

              Vila

              Posted on

              Bacon & Eggs Boneyard Beatdown

              QIC: Iron Butt

              Date: 10/04/2019

              PAX: The Count (RespectX2), Sunburn (Respect), Wildflower, Prosciutto, Ascot, Back Pew, Pit Stop, Candu, OnTilt (soon to be 38)

              AO: The Boneyard

              Conditions

              Perfectly blissful

              COP

              Forward Fold; Walkout to high plank; upward dog to stretch back; 30 SSHs IC; 12 Merkins IC; Mosey around the baseball field.

              The Thang

              “The Kettlebell Pancake Breakfast“

              Black Kettlebell; Bend at your hips to grab a kettlebell; Hike it between your legs; then thrust it up to shoulder level. Keep swinging 50x OYO.

              Green Kettlebell; Stand with your feet twice shoulder width, holding a kettlebell at chest with both hands, and squat; 50x OYO.

              Switch

              Hold High Plank Until Q Calls Rotate

              Cracker Bucket Beatdown Station 2

              “Cinder Block Bacon Boogey”

              Partners Slow Mosey Together Around the Track Each Doing Overhead Presses w/Cinder Block

              Hold High Plank Until Q Calls For Rotation

              Cracker Bucket Beatdown Station 3

              “The Double Meat Dumbbell Dish”

              Partner: 30x Shoulder Press with Two 25lbs OYO

              Partner: 30x Seal Clap with Two 15lbs OYO

              SWITCH without STOPPING

              Hold Low Plank Until Q Calls Rotate

              Cracker Bucket Beatdown Station 4

              “Weighted Jelly Roll Ball Twist”

              Partners Stand Back-to-Back & Exchange Weighted Ball in East-West Motion 50x

              (Note 1 time around = 1)

              Partners Stand Approx. 6 ft Apart And Toss Ball From Chest Back & Forth 40x

              (Note Back & Forth Once = 1)

              Hold Al Gore Until Q Calls Rotate

              Cracker Bucket Beatdown Station 5

              “Sausage & Gravy CardiooohNo! “

              Partner: 50x SSHs OYO

              Partner: 30 Merkins OYO

              SWITCH

              Hold High Plank Until Q Calls Rotate

              Cracker Bucket Beatdown Station 6

              “Uncle Herschel’s Gut Buster”

              Partner: 50x Little Baby Crunches OYO

              Partner: 40x American Hammers OYO

              SWITCH

              Hold Low Plank Until Q Calls Rotate

              Cracker Bucket Beatdown Station 7

              “Biscuits & Honey Suck-It-Up Buttercup”

              Partner: 25x Bonnie Blairs (Jump Lunges) OYO

              Partner: 30x Pickle Pounders OYO

              SWITCH

              Hold Low Plank Until Q Calls Rotate

              Cracker Bucket Beatdown Station 8

              “Ham & Eggs Hootie Bootie Cootie”

              Partner: Hold High Plank Alternate Lift Arms w/20 lbs 30x OYO

              Partner: Big Boi Split Leg Sit-up w/12lbs 30x OYO

              SWITCH

              Hold Low Plank Until Q Calls Rotate

              COT

              Words for IronButt Mentor Named Hank Dye

              FOUR RULES TO GROW UP WITH. 1) Always strive to excel 2) Do the right thing 3) Care about folks and treat them so they know it 4)Never, ever lie (to yourself or others)

              Moleskin

              IronButt provided breakfat to first three to show up. No one partook so Iron Butt fed Wallflower.

              News

              Daddy 2.0 coming up.

              Recent Backblasts

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              How about some HICT and a lesson on LEADERSHIP :-)

              QIC: The Count (Respect Respect)

              Date: 10/01/2019

              PAX: Ascot, Best In Show (RESPECT), CanDu, CliffHanger, Fissure, FreeTime, IronButt (RESPECT RESPECT), Jazzy Jag, OnTilt, SunBurn (RESPECT), VSquared, WallFlower, FNG-Pit Stop

              AO: BoneYard

              Conditions

              70 degrees, clear and calm….Great Day for a beatdown!

              COP

              SunBurn conducted Warm-Up – Gave disclaimer to PAX (with 1 FNG) – 20 SSH, 10 Forward Fold, 10 Willy Mays Hayes, 10 Burpees, 20 SSH, 20 LB Arm Circles, 20 LB Arm Circles (reverse). Thanks for SunBurn picking up the Warm Up while Q set up two more stations for beat down. Also thanks for FreeTime joining me in 3.5 mile Ruck prior to BeatDown…!!!!!

              The Thang

              Great Day for HICT (You don’t have to run to experience good cardio)
              7 Stations w/2 exercises at each station. 1 Weighted or Body Weight/1 Cardio. Each PAX will do 20 Reps while partner does Cardio AMRAP (Flip Flop) until three sets are done by each PAX for a total of 60 Reps per PAX.

              1. Merkins/Butt Kickers
              2. Squat Thrust or Squat w/coupon / Smurf Jacks
              3. Squats w/coupon / Mountain Climbers
              4. Curls w/Coupon / SSH
              5. Tricep Extension w/coupon / Imperial Walker
              6. Walking Lunge w/coupon (20 yards out and 20 yards back) / Plank Jacks
              7. Overhead Press w/coupon / Burpees

              COT

              CIRCLE OF TRUST: Counterama, Namerama, Announcearama and the Ball Of Man.

              Lesson 1, from General Colin Powell’s Leadership Primer. Applicable as parent, in job, in life!


              BALL OF MAN: Prayed for F3 Brothers that weren’t with us and those who were in need of prayer going through difficult times.

              Moleskin

              NAKED-MAN MOLESKIN- interesting conversations about the number of F Bombs that were heard from CD…. Also, lots of ragging on those who procrastinate with completing their BackBlast..

              News

              Fellowship opportunity to read after work at the Southside Rec Center around 5:30 PM.

              Recent Backblasts