Fitness + Fellowship + Faith
QIC: Goose
Date: 08/21/2019
PAX: The Count (Respect), Prosciutto, Fissure, Ohms, She Shed, Loan Shark, FNG-Gretel, Money Ball, Blindside
AO: Lions Den
COP:
SSH x25
Willie Mays Hays x15
Forward Fold OYO
Third Grade Exercises x15
SSH X20
Willie Mays Hays x15
The Thang
Lap around track, including run up and down all staircases on both bleachers. x1
Box jumps and merkins on both bleachers, 3 rounds on both sides
Bear Crawl down, Lunge back 2 trips
Mosey around track x1
Mary:
1 set of crunches
QIC: Vila
Date: 08/14/2019
PAX: MoneyBall, She Shed, The Count, Doubtfire, Blind Side
AO: Lions Den
Warm up:
1. SSH IC x15
2. Imperial Walkers IC x15
3. Forward Fold x15
4. Plank IC x20
5. Slow push to up x10
6. Up Dog x15
7. Down Dog x15
8. Mountain Climbers IC x10
9. Forward Fold x15
10. Down into frog
a. SSH IC x15
b. Imperial Walkers IC x15
c. Forward Fold x15
d. Plank IC x20
e. Slow push to up x10
f. Up Dog x15
g. Down Dog x15
h. Mountain Climbers IC x10
i. Forward Fold x15
j. Down into frog
k. SSH IC x15
Transition:
1. Mosey around the school
a. first stop
5 – 8 count body builders
b. Second stop
10 Lunges 5 ea.
c. Third stop
10 LBCs
d. Fourth Stop
Cycle:
Ruck Dora – around the track.
• One team member rucks ahead while the other does 20 (or max rep). Then the other pax catches up and switches to continue reps until the total counts are reached.
• LBC 300
• Merkins 200
• Squat 100
Quote:
This morning’s talk was about trying to hold yourself to a higher standard for accountability. I myself, I made a commitment to not cancel any more Q’s unless absolutely necessary. If I have something to do that morning for work oh, I will just plan better than night before in order to make my Q part of the day. Anyone that wants to call me out for fart sacking or lagging behind should do it. If I get pissed about it, punch me in the arm. We all get better together.
Count
Names
CROM!
Swinging hammers,
Vila
QIC: Fissure
Date: 08/07/2019
PAX: Peanuts, Freetime, Iron Butt (Respect), Milkman, Moneyball, The Count (Respect), Loan Shark, Ohms
AO: Lions Den
Conditions
Clear and pleasant
Our man Goose was scheduled to q but had some alarm clock issues. YHC took the bull by the horns and we carried on to the all-purpose area by the track.
SSH x 25 IC
Fwd fold x 11 IC
WMH x 10 IC
Mosey lap
Emergency q calls for something simple
LBC x 30 IC
Squat x 25 IC
Merkins x 40 OYO
Lunges x 15 IC
Carolina Dry Docks x 10 IC
Burpees x 10 (second round we did Bonnie Blairs x 10)
Mosey lap
Rinse and repeat x 3 rounds
We can’t be the best us without others around us; people who are humble and know their own mess but willing to push us toward getting better.
We missed you Goose
F3 Dads at Landfill Saturday 8.10 – bring change of clothes and towels!
Iron Pax Challenge coming September www.f3greenwood.com – go register
QIC: Picasso
Date: 07/31/2019
PAX: Money Ball, Flash, Ohms, She Shed, Threeskin, BlindSide
AO: Lion’s Den
Conditions
Warm as I recall
Mosey to parking lot
Side Straddle Hop x 25 IC
High Knees x 15 IC
Butt Kickers x 15 IC
Imperial Walkers x 16 IC
Mountain Climbers x 15 IC
Forward Fold x 30 seconds
Calve Stretch x 30 seconds
Side Straddle Hop x 25 IC
Mosey to the Yoga Area
Indian Run x .25 miles
Mosey to the Yoga Area
Wheel of Merkin x 5
Plank Jacks x 15
Merkins x 10
Plank x 1 minute
Mosey to Home Side of Stadium
Pull Ups x 10
Dips x 15
Incline Merkins x 10
Pull Ups x 10
Decline Merkins x 10
Stadium Stair Jumps to the top
At the top, SSH x 25, mosey down
Indian Run to Visitor Side of Stadium
Stairway to 10
Decline Merkins x 10
Dips x 10
Incline Merkins x 10
Glute Bridges x 10
Left Side Plank x 10 Seconds
Right Side Plank x 10 Seconds
Plank x 10 Seconds
Dips x 10
Noodling for Catfish x 10
Wash on Wash off x 10
Mosey to Yoga Area
Mary
X’s and O’s
Flutter Kicks x 20 seconds
LBCs x 20 IC
Box Cutters x 10 IC
Plank x 20 seconds IC
CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM
QIC: Mr. Clean
Date: 07/24/2019
PAX: Ducktales, Early Bird, Free Time, Iron Butt (Respect x2), Money Ball, Ohms, Radiohead, The Count (Respect x2)
AO: Lion’s Den
Conditions
Spectacular
Moseying and SSHs
Q was late, yes YHC was late…I got over zealous about Qing with a bad foot and God zapped back to the real world…
Pax Line Up
While one Pax completes 40 Battle Rope Rope Swings, the remaining Pax complete AMRAP the following exercises:
Merkins
BBSUs
Bent Over Rows
Flutter Kicks
Incline Merkins
Shoulder Press
Mirror Law: you must find value in yourself to find it in others. Have self-respect.
Minimal
QIC: Sidekick
Date: 07/17/2019
PAX: Loan Shark, FNG-Josey, Fissure, The Count, Doubtfire, Ohms, Iron Butt, Ducktales
AO: Lions Den
Conditions
70 degrees and HUMID, 6 sprinkles as we wrapped it up
SSH ICX25; Good Mornings X10; Willie Mays hays ICX10; LBAC ICX10; Reverse ICX10; Morroccan night Club ICX10; Shoulder Press ICX10; SSH ICX15; Mercans ICX10; Slow squats ICX15; Mosey 3/4 lap to bleachers
11s Bunny Style
Mercans on the bottom, 1 rep to 10 reps; Big Boy Sit ups on top, 10 reps to 1 rep;
Bunny hop up the bleachers, walk down
Indian run 1.5 lap to the other bleachers
11s Merica style
Inverted pull ups on the bottom, 1 rep to 10 reps; Big boy sit ups on top, 10 reps to 1 rep
Step up three steps, 3 Ircans; repeat to the top. Three steps down, 3 dercans; repeat to the bottom
Audibled the Dercans out in the interest of time
Mosey to the warm up square; 5 Burpees OYO, 3 super slow squats to cool down.
Time
No real wisdom today as it took way too long to name our FNG. Welcome Josey
The Count showed us his illustrious ruck weight collection in his trunk. Felt like an arms deal in a sketchy parking lot. Josey is basically me but a better baseball player. Ohms makes the rest of us feel bad when he takes his shirt off. Except Duck, he is always comfortable in the skin
2.0 Dadurday on 8/10
QIC: Ohms
Date: 07/03/2019
PAX: Red Tees, Willy Loman
AO: Lions Den
Conditions
nice
“Everybody comes to a point in their life when they want to quot. But it’s what you do at that moment that determines who you are.”
QIC: Prosciutto
Date: 07/10/2019
PAX: Picasso, Peanuts, She Shed, Ringwald, Sunburn (Respect), Red Tees, FNG-Doubtfire, Milkman, Ducktales, Radiohead
AO: Lions Den
video evidence: https://youtu.be/_m0ftbWdFYo
Conditions
Hot everything. All hot everywhere.
Some back of the napkin stats:
- 0% chance of sky precipitation
- 100% chance of bodily precipitation
- 100% chance of getting better
- 1000% chance Ducktales posts without a shirt.
SSH x 10 IC
HK x 10 IC
Forward Fold x 10 IC
Hamstring Stretch x 10 IC
Superman x 10 IC
Plank x 10 IC
Plank R/L x 10 IC
Some Prosciutto Gold Chains for good measure
Mosey to all-purpose track and pre-game / all-around general practice area for events for general practice and all purpose activities and such as.
8-count Body builders x 5 IC
Back Deltoid and Rhombus Rear merkins x 5 IC
Worst Merkin ever x 5 IC
Burpees x 5 OYO
Mosey one lap around track together. “Slowsey” as Ringwald describes it in Albertville “English”(?).
8-count Body builder x 5 IC
Back Deltoid and Rhombus Rear merkins x 5 IC
Worst Merkin ever x 4 IC
Burpee x 5 OYO
Sprint long stretch of track and mosey around the turn
Go to concession area for blow pops, slushees, hot dogs and Wall Sit/Smurf Jack super set:
Wall Sit x 10 IC / Smurf Jack x 10 IC
Wall Sit x 10 IC / Smurf Jack x 10 IC
Wall Sit x 10 IC / Smurf Jack x 10 IC
Once again, mosey to the not-so-clearly-marked all-purpose track assembly grounds for movements and actions that are negotiated mostly in a general fashion for multi-purpose activities that involve movement and coordinated judgement for make benefit and better for all people in US and A.
4×4’s x 4 (1 burpee: 4 plank jacks & 4 merkins)
Rear Merkin x 5 IC
Worst Merkins x 3 IC (It sounded like Ducktales was doing Candu’s impression of the worst merkin ever at this point)
Burpees… Maybe?? I don’t remember, should have been burpees here.
Slowsey to stadium steps
10 Pull-ups OYO
One-legged bulgarian step ups minus Candu
10 Pull-ups opposite of the first set OYO
Hop Sprint to top of steps
10 Pull-ups wide version of the first set OYO
Hop Sprint to top of steps
Indian Run from steps to general purpose and all-encompassing place with red sponge material for movements critical and crucial relative to multi-purpose efforts involving the core, back and lower small of back to make Americans Great for the sake of making America More Better Again! and such as.
6MOM
LBC
Dolly
Flutter Kicks
Mercurial Fred’s
Endex
Prayers for those needing guidance/counseling
Prayers for the guys who couldn’t join us this morning that they get better enough to come join again
Had alot of time away on vacation. The consistency instilled from overcoming the fartsack with my F3 brethren helped me to stay consistent and fight through negativity and lackadaisical thoughts. Consistently doing anything will make you more consistently consistent. Negative habits creep up at the intersection of inconsistency and laziness. My Grandfather probably (definitely) told me that at one time.
I mentioned that I’ve been reading James Clear’s stuff (jamesclear.com) for three or four years now. Have a look at his commentary on habits (https://jamesclear.com/habits).
Radiohead joined us this morning, said he had to shake off the negative thoughts. Proud of you man. Great effort.
Lions Den leaves a mark on you; literally and figuratively.
FNG, Jason Rocket, is a semi-retired home-maker who completed the GoRuck Star Course last year after breaking his leg midway through (yeah, read that again). Baker by trade and on the side and is an all-around great guy. This morning’s contingent thought he should be named Doubtfire for his role in being a homemaker, yet being a man. He does not cross-dress, nor does he identify as a woman. I have no idea. Welcome!
7/11 – Pre-ruck Hill City and get on TV tomorrow morning; see mumble-chatter on Slack for more. News doing a piece on the Fallen V ruck…
7/13 – Fallen V Ruck – Check out the #Rucking channel, see Mr. Clean for more details or just go ruck
QIC: Sidekick
Date: 06/26/2019
PAX: Prosciutto, Angus, Mr. Clean, Ducktales, Fissure, Red Tees, The Count, Ohms, Sunburn, She Shed, Chaney, Loan Shark, Milk man
AO: Lions Den
Conditions
69 and humid.
SSH IC X25; Forward Fold IC X12; Right over left IC X8; Left over Right IC X8; 3rd Grade Exercises IC X12; SSH IC X15; Willie Mays Hays ICX 12; Mercans ICX15; LBAC ICX12; Reverse ICX12; Morrocan Night Clubs IC X12; Shoulder Press IC X15
Most don’t know it but Dora has a long lost Neice named Sacajawea. She is all about the running so she worked us pretty good.
Mosey outside lane a full lap around the track.
Dora Round 1
1 PAX does 25 squats to set the pace while Partner PAX knocks out as many block curls as possible. Switch it up. Repeat until total count of 200.
Indian run in outside lane a full lap around the track.
Dora Round 2
1 PAX does 25 squats to set the pace while Partner PAX knocks out as many block presses as possible. Switch it up. Repeat until total count of 150.
Indian run in outside lane a full lap around the track.
Dora Round 3
1 PAX does 25 squats to set the pace while Partner PAX knocks out as many block kettle bell swings as possible. Switch it up. Repeat until total count of 100.
Indian run in outside lane a full lap around the track.
10 Burpees OYO
Mary – Pretzel Crunch ICX 8 per leg, LBC ICX15
Time
Appreciate F3 because you could be like our Pal Angus and work out alone
Lots of good stuff today. Lots of sweat to ring out of shirts. Lots of gastro issues today too. Fissure almost splashed off what was in the wind.
July 4 Convergence at Beast Ridge
Fallen 5 Ruck event at the Dame 7/13 @ 7 AM
QIC: The Count (Respect, Respect)
Date: 06/19/2019
PAX: Fissure, Ohms, Peanuts, Prosciutto, RedTees, Steam Engine
AO: Lions Den
Conditions
71 Degrees and humidity was 100% because it was pouring rain most of the time!!
Warm-o-rama: SSH (20 IC), PlankJacks (10 IC), MountainClimbers (10 IC), Mosey around track and do Bataan Death March. Front PAX drops out and performs 5 Burpees while line continues to mosey. When Burpees complete AYG to back of pack and yell ‘SIX” then next PAX at front drops out and does 5 Burpees and AYG to back of line yell “SIX”, continue until all 7 PAX complete 5 Burpees and complete lap back at starting point.
Dorcides in the Rain!
Partner up: 1 PAX begins reps of exercise, 2 PAX runs 25 yards performs 1 Burpee, returns to partner, then runs again performs 2 Burpees, returns to partner and once again run 25 yards and performs 3 Burpees. Returns to Partner and switch continuing count until all exercises and reps are complete.
100 Merkins, 200 LBC’s, 300 Squats, 400 SSH
PAX completed in record time! Still 15 minutes left…what shall we do next?
Mosey to Home Team Beleachers. Serpentine (Running up and walking down), 6 sets of steps going up and down moving from one end to the other. Mosey on track around to Vistors Bleachers and repeat Serpentine for 4 sets of steps. Continue mosey to complete lap of track to starting point.
Mary’s Go Round (Dealers Choice) – IC 10 Reps x 7 PAX x 2 Rotations = 140 Reps IC!
CIRCLE OF TRUST: Counterama, Namerama, Announcearama – Word of the Day is “Choice” We all have to make a choice everyday. The first one is should I get up and workout with my F3 Brothers, or should I FartSack in my nice warm bed. Neither is wrong, it’s just a choice. Those are the easy choices we make, but there are choices we have to make as men and leaders. Many of these choices have rippling impacts on others, (children, spouse, peers, etc). Make sure when it comes time to make a choice you think about the ripple your choice will make and who is watching and who it impacts.
BALL OF MAN: We lifted up in prayer those needs said and those which weren’t.
So, I’ve been educated by Fissure and Prosciutto on the proper use of the “Moleskin” and “COT” . Moleskin today is pretty easy…There was not a lot of Mumble-chatter because the PAX were kicking ass, but over the pouring rain interesting sounds were coming from some individuals, especially when we were on our backs. Lets just say I’ve heard some of these sounds, but rarely when working out. Of interest is though in both cases there was much wetness!!! 🙂
Great Workout Gentlemen!
P.S. IronButt, we did a lot of Burpees today in honor of your 63 Birthday!!!
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