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Run with Pyramids

QIC: Mrs. Baker

Date: 06/01/2019

PAX: 9 Volt, Sidewinder, Deep Dish, Snooze Button, Rug Doctor, Mustang, Fastlane

AO: The Battery

Conditions

So Nice. Sunny and summer like.

COP

Short 400 yd mosey and leg focused stretching and warmup.

10x very slow squats, 10 count forward fold, OYO deep squat stretch, 10x Abe Vigoda, 10x Willie Mayes Hayes

The Thang

Run / Pyramid

OYO 10 merkins/1 squat, 9 merkins/2 squats, 8 merkins/3 squats… 1 merkin /10 squats

Group Run 1 mile out and back with fastest man picking up each PAX on return

OYO: 10 burpees/1 lunge, 9 burpees/2 lunges, 8 burpees/3 lunges, 6 burpees/5 lunges, 4 burpees/7 lunges, 2 burpees/9 lunges, 1 burpee/10 lunges

Group Run 3/4 mile out and back with fastest man picking up each in turn on return

OYO: 0 situps/1 merkin, 9 sit-ups/2 merkins, 8 sit-ups/3 merkins… 1 sit-up/10 merkins

run 3/4 mile

OYO: 10 squats/ 1 SSH, 9 squats/2 SSH… 1 squat/10 SSH

run 1/2 mile

OYO: 10 merkins / 1 lunge, 9 merkins/2 lunges, 8 merkins/3 lunges… 1 merkin/10 lunges

More was available, but the hour expired and everyone agreed we had plenty.

COT

QIC was generally spent, but commented on his Thankfulness for the HIM of The Battery for the ongoing encouragement and support. F3 has turned out to be a highlight of my week and that is attributed to each of you. Thanks Men.

Moleskin

PAX were generally quiet, but several comments and a pause for the cause related to a Friday hot wing buffet and apple pie ala mode.

News

Mustang swore into the US Navy this week and currently has a March 2020 shipping date to Basic.  He is signed up for Nuclear Propulsion and everyone congratulated him on his path.

PAX were encouraged to support Hacksaw on Friday and continue EH our 1-3 time Posters to get them back in the fold.  Rug Dr plans to post a spreadsheet with missing PAX so we can EH the men we brought in.

Also keep up the Wednesday and Saturday posting through the summer.

Recent Backblasts

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    The dog ate my homework – 9-Volt – 05/29 (The Battery)

    QIC: 9 Volt

    Date: 05/29/2019

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

    AO: The Battery

    Conditions

    Dark, Sultry and making this thing up 5 minutes before we start

    COP

     

    Mosey to the side walk
    SSH x 20 IC
    BAC Fwd x 15 IC
    BAC Rev x 15 IC
    Seal Clap x 15 IC
    Slow Squat x 15 IC
    Willie Maze Haze x 15IC
    Mosey to the first light pole

    The Thang
    PAX performs exercise at each of 10 light poles increasing quantity at each
    1. Merkins  10 + 1
    2. Squats 15 +2
    3. Capt Thor 1 + 1
    4. Burpees 1 + 1
    Mosey to the pavillion
    5. Stargazers (max in 1 minute)
    6. Dips (max in 1 minute)
    Repeat 5 & 6
    Mosey to flags
    Mary (Dealers Choice)
    * Deep Dish – Freddy Mercury
    * Fast Lane – Heel touches
    * Sidewinder –  Way too many pickle pounders

     

    COT

     

    Moleskin

    Sidewinder’s wife has been away too long and may be in store for some pickle pounders

    News

    New Friday workout at Hacksaw

    Recent Backblasts

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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.
      33585808_1919608604996747_3450442314604871680_n
      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.

      Posted on

      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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        Start your weekend by getting a Sunburn

        QIC: Sunburn

        Date: 05/18/2019

        PAX: Fastlane, Bubbles, Sidewinder, ThreeSkin, Mustang, RugDoctor, Mrs. Baker, 9 Volt, Sidekick, Schnitzel, Transplant

        AO: The Battery

        Conditions

        Perfect, not too hot, not too cold

        COP

        Mosey around the dog park to the far end of parking lot. SSH, Forward Fold, Mountain Man Poopers, Willie Mays Hayes, Imperial Walkers, LBAS, LBAS-Reverse, Overhead Press, Seal Claps

        The Thang

        Mosey around park to playground.

        3 Rounds: 20- Big Boy Sit Up’s, 20-Werkins, Dips, 20-Air Squats, 20-Merkins – Run up and around Playground

        Mosey to Hill around park to hill. Lung Up hill to parking lot.

        Lunges across parking lot and back

        Bear Crawl across parking lot and back

        Burpee Broad Jumps across parking lot

        3 rounds of wall jumps

        Mosey to bottom of hill: Bear Crawl up hill

        Mosey down top side of playground

        20 Pull Ups on your own

        Mosey to bottom of playground to for a round of Mary

        Mosey back to starting point. 

        COT

        Word of the day is commitment. Family

         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]

        Moleskin

        [The “Moleskin” aka the “NAKED-MAN MOLESKIN” is the portion of the Backblast in which the Q describes interesting things about the Workout that are at least partially true.]

        News

        Upcoming Murph

        Recent Backblasts

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          Diamonds Are Forever (Or at least they feel that way)

          QIC: Rug Doctor (R)
          Date: 05/15/2019
          PAX: Deep Dish, Fastlane, Mrs. Baker (R), 9 Volt (R), Sidewinder (R), WuzntMe
          AO: The Battery

          Conditions

          Dry and cool 52°F

          COP

          Disclaimer: We’re all veterans here but you’re here voluntarily and if you go into cardiac arrest or stub your toe we’ll get you to your vehicle or call in Lifeforce.
          Mosey around the Dog Park and back to the flags.
          SSH IC x 12
          Imperial Walkers IC x 12
          Little Baby Arm Circles (Forward and Reverse) IC x 12
          SSH IC x 12
          Mosey around the Dog Park and back to the flags.

          The Thang

          Four cones were set up about 100 feet apart in a baseball diamond pattern on the grass around the flags.  The Pax all gathered at the first cone to begin.
          Title of exercises or routine
          First Round: 7 Burpees at Cone 1, 2, 3, and 4. Running in between each cone.
          Second Round: 14 Merkins at Cone 1, 2, 3, and 4. Running in between each cone.
          Third Round: 21 Lunges (both legs count as one) at Cone 1, 2, 3, and 4.  Running in between each cone.
          Fourth Round: 28 Big Boy Sit-ups at Cone 1, 2, 3, and 4.  Running in between each cone.
          Fifth Round: 35 Air Squats at Cone 1, 2, 3, an 4. Running in between each cone.
          Sixth Round: 42 Mountain Climbers at Cone 1, 2, 3, and 4.  Running in between each cone.
          Seventh Round: 49 SSH at Cone 1, 2, 3, and 4.  Running in between each cone.
          Had time to begin at the First Round again and went through another round of Burpees.
          Mary:
          7 Freddie Mercury’s
          7 Crunches
          7 Hello Dolly’s
          7 Leg Lifts
          7 Dead Cockroaches

          COT

          CIRCLE OF TRUST: Find someone to be kind to today.  It is small random acts of kindness that can have a tremendous impact on someone.
          BALL OF MAN: Prayers for Fastlane, his wife, and her grandmother as they provide care for her.

          Moleskin

          I don’t think the PAX really enjoy this workout as they frequently referred to me as several colorful expletives during the Q.

          News

          Convergence at The Dame Memorial Day for Murph.
          Hero WOD “Zachary Keller” at The Battery the Saturday before Memorial Day.

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          Dora the Prison Inmate got Struck by Lightning

          QIC: WuzntMe

          Date: 05/11/2019

          PAX: Rug Doctor (Respect), Threeskin, FNG-John Doe, Snooze Button, 9Volt (Respect), FNG-Private Ryan, Mongo, Bubbles (Respect), Mrs Baker (Respect), Deep Dish, Fastlane, Sidewinder (Respect)

          AO: The Battery

          Conditions

          Rain. Thunderstorms. Workout cut short due to lightning in area.

          COP

          SSH x20 IC

          5 Burpees

          20 IC:

          • monkey humpers
          • Don quixote
          • 3rd Grades
          • WillieMaysHays
          • Finkle Swing
          • ForwardFold

          5 burpees

          10 control freak merkins

          SSHx20

          The Thang

          While under a pavilion to keep from drowning, PAX counted off in groups of five. Stations 1-4 did their exercises AMRAP while station five completed its method of travel – and then rotated. Four total Pods of 5 exercises.

          Bear Crawl rotation

          1. Slow squats
          2. Dry docks
          3. Dips
          4. Cockroach

          Peter parker rotation

          1. Lunges
          2. Overhead presses (w/ Threeskin’s Cookie Jar)
          3. Parker Peters
          4. Cpt thor

          high knee rotation 

          1. Step ups (w/ Threeskin’s Cookie Jar)
          2. Little Baby Arm circles
          3. Merkins
          4. Hello dolly

          PrimeTime rotation

          1. High knees
          2. Chinooks
          3. Descending merkins
          4. Reverse crunch

          PAX completed first pod before lightning caused us to scurry.  Mrs Baker and 9Volt decided to come back to the Battery for Monday blackops to complete the entire routine in 45 minutes, and finish with Mary – BBSitups, Flutter Kicks, and crunches.

          COT

          CIRCLE OF TRUST: Due to the strange conditions of the workout, we didn’t end with a COT. 
          BALL OF MAN: See above.

          Moleskin

          John Doe named as much because he posted twice at Nashville/Franklin, and was never named. Private Ryan looks vaguely like Matt Damon if you squint enough/have a firework explode near your eye, but his last name is also mentioned in the movie.

           

          (Moved to Fletcher Park due to Cleveland Marathon)

          News

           

          Recent Backblasts

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            Limey Bastard – 9-Volt – 05/08 (Battery)

            QIC: 9-Volt

            Date: 05/08/2019

            PAX: Mrs. Baker, WuzntMe, Sidewinder, Deep Dish

            AO: The Battery

            Conditions

            Clear and 56 degrees

            COP

            SSHx20, Squatsx20, SSHx20, LBAC Fwdx20, Bckx20, Sealclapx20, Mosey around the dog park.

            The Thang

            Gab your sack and run
            Everyone gets a 40lb bag of lime.  PAX peforms  an interval of 1 minute of exercise and 1 minute of moving. The exercises are dealers choice but should involve the 40lb bag. The mode of travel alternates between a standard mosey, Bernie Sanders, Lunges and walking.

            Prayer requests and BOM

            Moleskin

            Running with a sack of lime is like a gateway drug for rucking

            News

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              The Battery – “Murph” Prep session (05/04)

              QIC: Mrs. Baker

              Date: 05/04/2019

              PAX: Deep Dish, Snooze Button, Bubbles, Transplant, Peanuts, Jabooti, Wuzn’t Me, Rug Doctor, Fastlane, Threeskin

              AO: The Battery

              Conditions

              [Nice; daylight, no precipitation, a little humid

              COP

              Don Quixote 15x, SSH 15x, Forward Arm circles 15x, Reverse Arm circles 15x, SSH 15x, seal claps 12x Yoga pushups 5 OYO, mosey to the playground

              The Thang

              “Murph” Prep session

              Count of into 4 groups

              First group starts with @400 yd run

              Second group starts with 10 pull-ups, (3 strengths of bands and ring available to modify if needed)

              Third group starts with 20 push-ups

              Fourth group starts with 30 squats.

              All groups start at the same time and each group completes the required number of exercises in the set and rotates to the next set when the runners return. 

              Rinse and repeat for 4 rounds

              Walk back to the flags for Mary and recovery

              7 minutes of Mary with big boy sit-ups, Freddy Mercury, Hello Dolly, Heels to the Heavens, leg lifts

              COT

              Basic truth we are learning in our family recently is that God has a proper time of everything and our desire for something doesn’t change His timeline.  It’s not a particularly deep truth, but it has been a good reminder for me this week not to rush things , go with the program and trust the process.

              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]

              Moleskin

              [The rubber area near the playground is a nice area for sit-ups and ground contact exercises, there is a trail out of the back of the playground that goes to the swimming pool parking lot, 

              News

              Memorial Day Murph Convergence at the Dame

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                Mayday (05/01)

                QIC: WuzntMe

                Date: 05/01/2019

                PAX: 9Volt, Deep Dish, Fastlane, Sidewinder

                AO: The Battery

                Conditions

                Dark, muggy, warm enough

                COP

                Quick mosey (9Volt expressed surprise it wasn’t an Indian Run, so an audible was called to accommodate his request) from the flags down the greenway, hanging a left at the dog park. Picked up Threeskin’s Cookie Jar (bucket with ~30 lbs of gravel) on the return, and took it for a run, passing it to end of pax and continuing the Indian Run up Hell Hill. DeepDish sprinted up the hill with it. 

                Dropped off Cookie Jar, circled up at pool parking lot. 

                SSH IC x25

                Burpees OYOx5

                SSH ICx 21

                Willie Mays Hayes ICx21

                Randy:

                LBAC ICx21

                Reverse LBAC ICx21

                Moroccan night clubs ICx21

                Recover

                Don Quixotes ICx21

                Tonya Hardings x5, each leg (stand on one leg, pull knee towards ribs and hold). 

                Wall sit and pass the Cookie Jar two full turns. 

                The Thang

                Blackjack with complete merkins on one end, threeways on the other. 
                Complete merkin is a regular pushup, up into a Carolina Dry Dock. Threeway is a BB sit up, into a reverse crunch, finishing with a hello Dolly. Rinse, repeat. 

                Started with 1/20, running across parking lot between exercises. Pax waiting for six at ab station held Cobra pose instead of plank. 

                Due to time, audible was called at 10/11 to convert to regular merkins and big boy situps. We got to 17/4 before two minute warning. 

                Wall sit while passing Cookie Jar for two minutes. 

                Time. 

                COT

                CIRCLE OF TRUST: 

                A buddy of mine reached out to me recently and told me about how depressed and lonely he is. We talked for a while (and have breakfast plans), but he’s not at all the kind of guy you would expect this out of. Male loneliness is real, even if we’re surrounded by people, and you never know who is struggling. Take a few moments to affirm someone else today, even if it’s just a hand on a shoulder. You never know whose life you may save. 

                And yes, the EH is in process. 

                BALL OF MAN: prayers for Fastlane’s GiL, and his daughter who is finishing high school. Yikes. Fastlane led us out. 

                Moleskin

                Sidewinder bestowed title of Honorary Old Guy to YHC, which at the Battery is a righteous honor. I’m not above calling for respect at other AOs.

                Situps on asphalt suck. Not a single 10 count was requested, though we were all pretty well smoked. Situps on asphalt suck. I know I wrote it twice. 

                News

                Mrs Baker is on Saturday, and his VQ was brutal. As summer starts, it’ll be harder and harder to commit to Saturday mornings, but we need to keep at it. 

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