Uncle Dirty MacDeuce

QIC: Mr. Clean

Date: 04/29/2019

PAX: Fissure, Geek Squad, Hasbro, Lugnut, Milkman, Radiohead, Truck Yeah, U-Turn

AO: The Huey


Conditions

Clear Skies. Cool and brisk. Perfect day for a sweaty beat down! 


COP

SSH x16 IC

Flutter Kicks x8 IC

SSH x14 IC

Flutter Kicks x6 IC

SSH x12 IC

Flutter Kicks x4 IC

SSH x10 IC

Flutter Kicks x2 IC

The Thang

YHC spent the past week out of the Gloom (horrible times) and came back today to Q (super rewarding times).  GrowRuck is coming and August and frankly, YHC is super pumped about it!! Well, Uncle is one of the Q’s for the weekend.  YHC reached out to Dark Helmet, Slaughter, and him to get their favorite routines.  Heard from him first, so The Dirty MacDeuce it is!


Dirty MacDeuce

Round 1

Merkins x12 IC

Flutter Kicks x12 IC

Squats x12 IC

Run 200M

Round 2

Incline Merkins x12 IC

Calf Raises x12 IC

Leg Raises x12 IC

Run 200M

Round 3

Pull-Ups/Inverted Rows x12 OYO

Plank x12 IC

Squats x12 IC

Run 200M

Round 4

Derkins x12 IC

LBCs x12 IC

Step-Ups x12 OYO

Dora

50-Merkins

75-BBSU

150- Monkey Humpers


COT

Missing a week sucks. Plain and simple.  Try not to miss a week of the Gloom.  Why? Glad you asked? Greater bonds meld within a team in adverse conditions.  Embracing the Suck in the Gloom should produce, at least in some form, a little love for your Brothers in F3.  The way you make sure of that…show up.


Moleskin

YHC did not catch a lot of the MC this morning…guess the Qdrenaline was strong.

Truck Yeah was impressed YHC did not have his Weinke 

Fissure assured everyone he will spread the love if given Almond Joys

YHC’s calf raises were mistaken as Monkey Humpers

Hasbro is continuing to work on his Situational Awareness

Geek Squad is continuing to mentor Hasbro in his Situational Awareness

“GrowRuck is kinda like what did this morning, but just a little harder” — Fissure


News

At least 5 confirmed HIM in the GoRuck Tough on Friday night. 

At least 2 confirmed HIM in the GoRuck Light on Saturday.

GrowRuck August 23-25!!!!!!! Sign-Up! 


Recent Backblasts

    Eggs-ercise: Truck Yeah VQ (04/22)

    QIC: Truck Yeah

    Date: 04/22/2019

    PAX: Hasbro, GeekSquad, U-Turn, Duck Tales, SheShed

    AO: The Huey


    Conditions

    Balmy, perfect temperature for an Easter-themed beatdown


    COP

    Side Straddle Hop x 15
    Imperial Walker x 15
    Willy Mays Hays x 15
    Finkle Swings (10 each side)
    3rd grade exercises/cotton pickers x 15
    Arm exercises
         Forward circles x 12
         Backward circles x 12
         Morocan nightclub x 12
         Overhead press x 12
         Seal claps x 12
    Windmill x 15
    Wave of Merkins – 5 reps total

    The Thang

    Dora 
    1.  Long jumps (aka “bunny hops” during Easter season) and 50 stretch & reach’s (PAX is on hands and knees and stretches opposite arms and legs at the same time).
    2.  Duckling walks and 100 flutter kicks.  

    Rob the Nest
    2 teams lined up on opposite ends of parking lot with buckets of Easter eggs in the center of the lot.  1 PAX ran into the center to retrieve an egg containing a surprise workout (lunges, squats, burpees, 8-count body builders, LBC’s, big boy sit-ups, pickle pounders, pickle pointers, etc.) while the rest of the team held a plank.  After the exercise was completed, another PAX ran into the center to retrieve another egg until all eggs were gone from the bucket.  

    Marys

    Canoe – 30 seconds
    Alphabet


    COT

    Shared the importance of evaluating priorities and determining what is important when setting goals.  Commitments and expenditures of resources such as time, money, and energy should reflect our priorities and goals.  Sometimes, that may mean backing away from commitments that do not align with our priorities and pursuing opportunities that will result in personal development and accomplishment of our goals.  


    Moleskin

    Easter dinners the night before triggered dangerous tailwinds from multiple PAX’s.  


    News


    Recent Backblasts

      Empty The Tank

      QIC: Fissure

      Date: 04/25/2019

      PAX: U-Turn, Hasbro, Whittler, Geek Squad, Ducktales, Milkman, Lugnut

      AO: The Huey


      Conditions

      58° quite pleasant

      COP

      Mosey from flag to far lot between the islands

      20 SSH IC
      Burpees x 10 OYO
      Mtn Climbers x 15 IC
      Gorilla burpees x 10 OYO
      Burpee tuck jumps x 5 OYO
      Squats x 15 IC
      Flutter Kicks x 20 IC

      The Thang


      Form two lines for 2-man Indian run around the islands.  Two laps.

      20 SSH IC
      Wide Merkins aka Werkins x 10 OYO
      Flutter Kicks x 20 IC
      Squats x 10 IC
      Burpees x 10 OYO

      Sprint work

      Island to Island with mosey/walk back in between
      25% sprint
      50% sprint
      75% sprint
      100% sprint
      lunge halfway then 50% sprint
      Bwd lunge halfway then 50% sprint
      Mosey half then 100% sprint (nothing left in the tank)

      SSH x 20 IC
      10 burpees OYO
      Squats x 10 IC
      Flutter kick x 20 IC
      Fwd fold x 10 IC
      Butterfly stretch x 10 IC

      Mary:
      Heel touches x 25 IC
      crunches x 25 IC
      Shin touches x 10 IC
      Hip touches x 10 IC
      Pickle Pounders  x 10 IC
      Burpees x 10 OYO

      Tank empty


      COT

      It can’t hurt to remind yourself to put your wife or significant other before yourself.  Put their needs and interests before yours.  I Challenged the guys to find an opportunity to do that today.


      Moleskin

      Whittler graced the Huey with his unexpected presence from gentlemen’s ridge.  He even brought a cooler.  

      Burpee grumblings were heard.  Burpee grumblings were ignored.


      News

      Goruck tough/light coming to Chattanooga May 3-4
      Growruck in Alpharetta August 23-24


      Recent Backblasts

        Diegos Quest for the Concrete Blocks and Thats what She Said

        QIC: Lugnut

        Date: 04/15/2019

        PAX: Geeksquad, Ducktales, Hasbro, Mr Clean, Truck Yeah, U-Turn, Milkman, Freetime, Radiohead

        AO: The Huey


        Conditions

        44Degrees, Gloomy, Ripe for Mumblechatter


        Diego’s Quest for the Concrete Block

        MOSEy 1 lap

        SSH 20 IC

        WMH 10IC

        IW 20 IC

        Squats 20 OYO

        Mosey 2 lights and Bernie Back

        The Thang

        PAX 1 Concrete Goblet Squats

        PAX 2 Sprint to  Chopper Bernie Back

        PAX 1 Concrete Curls

        PAX 2 Bear Crawl to Chopper Run Back

        PAX 1 Concrete Overhead Press

        PAX 2 Lunge to Chopper Run Back

        PAX  1 Concrete Tricep Extensions

        PAX 2 Concrete Farmers Carries to Chopper and back

        PAX 1 Ruck Carry

        PAX 2 High Pulls

        After Station 1 Pax Completes 20 squats, Pax rotate. After 20 more we switch stations. Rinse and repeat.

        The Culvert

        Finish up holding plank in a single file line toe to head dragging a concrete block back and forth till time.

        MOM

        Picklepounders in Cadence followed by pickle pointers  

        COT

        Pax take turn telling their why. Q starts. If you don’t have a why, what’s the point?

        My why is my family, with a long history of all sorts of health issues on both sides, I want to be around as long as possible for my family. I want to protect them and provide for them as long as I’m able. A lot of reasons were mentioned, with most being the accountability and the brotherhood we form together in the gloom. I am honored to belong to such a great group of men.


         


        Moleskin

        What can I say about the mumble chatter this morn. That’s what she said was used probably more times than I can count in cadence.  We have a strong contingent of smart Alec’s in our AO. Great to see Mr Clean this morn. Always  nice to share in the gloom. After holding plank for 3 minutes during the Culvert, Clean chose picklepounders as our MOM.


        News

        GORUCK TOUGH AND Light coming up May 3rd weekend. cSAUP ruck on 4/20. Growruck in August. See rucking channel for details.


        Recent Backblasts

          Top Gun Fun

          QIC: She Shed

          Date: 04/11/2019

          PAX: Ducktales, Fissure, Free Time, Geek Squad, Hasbro, Hector, Loan Shark, Magnum, Mr. Clean, Radiohead, Saddlebags, Snowflake, Truck Yeah, U-Turn

          AO: The Huey


          Conditions

          Strong Skunk smell and 58 degrees


          COP

          Side Straddle Hop  IC x 20

          Tricep stretch  IC x 8 count each arm

          Willie Maze Haze  IC x 10

          Imperial walker  IC x 15

          Side straddle Hop  IC x 20

          Forward Fold IC x 10

          LB arm circles  IC x 15

          LB arm circles backward IC x 15

          Overhead Presses IC x 15

          The Thang

          MOZEY – Around track to back parking lot.

          CIRCUIT – 5X5 OYO in groups of 5

          Caterpillar:
          -Merkin/Plank/Box Jump

          Apple Turnover:

          Crab walk – 5 lines

          Bear Crawl – 5 lines

          Lunges – 5 count

          MOZEY – To bleachers at
          baseball field

          Bleachers – X3 OYO

          Box jump up/ Step down

          Tricep Dips – 10

          Leg Raises – 10

          Wall Sits at concessions
          stand

                     1) Joe Frazier’s IC x 10

                     2) Bus Drivers IC x 10

                     3)  Ali’s IC x 10

          MOZEY – Back to flag

          Mary’s

          Pickle Pointers

          Pickle Pounders

          Heel Touches

          LBC

          Superman

          COT

          “Curious that we spend more
          time congratulating people who succeeded than encouraging people who have not.”
          – Neil deGrasse Tyson

          We have many reasons in life
          to be discouraged. We have so many reasons to just give up or sell ourselves
          short. As leaders it is our mission to encourage those around us to keep
          fighting the fight. F3 is a great reminder every morning when we wake up with our
          brothers in the gloom to keep trying. We support one another to keep going when
          our muscles ache with pain. This should serve as our reminder to continue this
          uplifting encouragement when we resume our day into our office, home, place of
          worship or what have you. I challenge each of you find someone in your life
          today that needs that word of encouragement. It might surprise you when you
          start looking who that word was for.

          Tags: SheShed VQ, Top Gun,  Bleachers at The Huey, April 11, 2019


          Recent Backblasts

            A Smokin 61 Degrees

            QIC: Geek Squad

            Date: 04/08/2019

            PAX: The Count, Ducktales, She Shed, Hector, Milkman, RadioHead, Hasbro, FNG-Free Time

            AO: The Huey

            Conditions

            61 degrees and steamy afterward!


            COP

            Da Warm up (by the parking lot)

            SSH x 15
            Arm Stretches x 15 each Arm
            Butterflies x 15
            Finkle Swings x 15 each leg
            3rd Grade Exercises x 15
            Willy Mayes Hayes x 15
            Slow Abe Begodas x 15
            SSH x 25
            Butt kickers x 15
            Wide High knees x 15
            Imperial Walkers x 15
            SSH x 25

            The Thang

            Parking Lot Party
            20 lines in parking lot
            7 sections for different exercises 30 sec each section

            DORA

            Lunges. 100; while partner runs parking lot

            Burpees. 75

            Squats. 100

            Plank jacks. 100

            Frog jumps 7 out Bear Crawl 3 sets

            Alternating Shoulder Taps 100

            Marys

            Heel touches x15
            LBCs x 15
            American Hammers x 15
            Infinity Plank x15

            COT

            Daniel Chapter 1 – Read it when you get a chance.

            Highlights- in 1 weeks time, God allowed 4 young men to be kidnapped, castarated, their names changed from God honoring names to Satan honoring names, then commanded to study astrology and the occult (dark magic) for the next 3 years in order to serve the King of Babylon aka the most evil region ever known.

            Yet through it all, these 4 remained true to who they were and did not abandon their faith. 

            3 keys to Daniel’s Success:

            1. He was optimistic – God focused
            2. He  showed humility and respect toward authority.
            3. He learned great wisdom -picked his battles wisely.

            Be a Daniel and be a leader worth following through even the most difficult times!


            News

            4/11. SheShed VQ this Thursday!  

            4/22. Truck Yeah VQ! 


            Recent Backblasts

              Edit This –> <--

              QIC: Whittler
              Date: 04/04/2019
              PAX: Pumpkin, Prosciutto, Truck Yeah, Hasbro, Snowflake, Ducktales, She Shed, Hector
              AO: The Huey

              Conditions

              Mild with a smell of ground pepper in the air


              COP

              The Huey PAX began by taking a mosey around the walking track, stopping at each 1/4 to do descending 4x4s (4, 3, 2, 1).  We then circled up for the real warm up

              Windmill x 12

              Willie Mays Hays x 12

              Imperial Walker x 12

              Cotton Pickers x 12

              Arm circles, both directions x 12

              Cherry pickers x 12

              Plank x 12

              Plank Jack x 12

              The Thang

              We moseyed to the big parking lot
              Escalator/De-escalator
              4 corners escalator (Run between each corner):

              Corner 1 – 10 merkins

              Corner 2 – 10 merkins, 20 flutter kicks

              Corner 3 – 10 merkins, 20 flutters, 30 jump squats

              Corner 4 – 10 merkins, 20 flutters, 30 jump squats, 40 LBCs

              De-escalate – above exercises, repeated in reverse order with Bernie between but this time exercises done in cadence

              Mosey to playground for some swinging

              PAX take their turn doing swing crunches x 10 while other PAX do LBCs to failure

              Mosey around the track and head to the picnic tables

              Dips x 12

              Incline merkins x 12

              MoM

              Freddy Mercury x 12

              Hollywood x 12 per side

              Flutter kick x 12

              Heel touches x 12

              Pretzel crunch x 12

              Reverse Pickle pounder x 12

              Low plank x 10


              COT

              While picking random Scripture earlier this week, I came across a verse in a book that I seldom read, Zephaniah.  Interestingly, there was a verse underlined on that page:  “Seek to do what is right and to live humbly” (Zephaniah 2:3).  This really spoke to me and I thought it was very appropriate for the mission of F3.  Whether Christian or not, something can be learned from this verse.  Simply words to live by that have a huge impact.

              First, seek to do what is right.  This should be our goal with each action, each and every day.  If you stick to doing what’s right, you can’t go wrong.  Even when no one is looking, seek to do what is right.  If we all did this, the impact would be enormous

              Second, live humbly.  It took me a minute to decipher what was meant here.  To me, living humbly follows with one theme of F3, recognizing that you are not the end all be all, there is a higher power.  I am blessed beyond anything that I’ve ever deserved and I did nothing to earn it.  I am humbled when I think about the infinite blessings each and every day that I’ve done nothing to deserve.


              Moleskin

              There were lots of noxious gases being admitted during the workout.  Some may or may not have been blamed on the lady walking by us.  Ducktales mentioned the GrowRuck interest form no less than 73 times.  Several PAX need new alarm clocks. 


              News

              F3 Lunch tomorrow!  Bea’s Restaurant, 4500 Dodds Ave at 12

              GrowRuck Interest form is out there

              Go Ruck events the first weekend in May


              Recent Backblasts

                No “Fooling” Around

                QIC: The Count

                Date: 04/01/2019

                PAX:Geek Squad, Hector, Lugnut, Milkman, Picasso, Truck Yeah

                AO: The Huey


                COP

                Mosey around track to back parking lot, SSH, Willy Mays Hayes, LB Arm Circles, Forward Fold.

                The Thang

                10 Stations: Burpees, Squats, Curls (30LB), Flutter Kicks, Tricep Extension(30LB), Lunges, Imperial Walkers, Plank Jacks, Merkins, Overhead Press (30LB).

                All Stations are AMRAP while PAX at Burpee station does 10 Reps and sounds off to rest of PAX to AYG to next station. Rinse and Repeat until 3 rotations are complete.

                All PAX line up and AYG approx 25 yards perform Bobby Hurley and AYG back. Rinse and Repeat 2 times. Last Sprint is AYG approx 50 yards perform Bobby Hurley and AYG back to start.

                Mary Go Rounds – 5 Minutes of Mary (IC-10)! American Hammer, Freddy Mercury, Flutter Kicks, Hello Dolly, LBC, Dying Cockroach, Canoe’s.


                COT

                Praise and Prayer request . Yesterday in Church I was reminded, at a time that I needed it, that there is life after death, and we’ll be reunited with our loved ones in the Kingdom. The Transfiguration in Mark 9:1-13 reinforces that. I personally have dealt with a lot of death of family and friends, it will happen . I know there will be a wonderful reunion in our Heavenly Kingdom. Remember there is no expiration on a birth certificate. When that time comes will you be ready?


                Moleskin

                The PAX worked hard and modified where necessary. Wasn’t a lot of Mumble Chatter, but the effort was strong and cardio was a butt kicker!! Great start to the week!


                News

                Boneyard and Hill City tomorrow.


                Recent Backblasts

                  Co-Q (Lug Nut/Geek Squad 03/25)

                  QIC: Co-Q (Lugnut/Geeksquad)
                  Date: 03/25/2019
                  PAX: Geek Squad, Hasbro, Lugnut, Milkman, Truck-Yeah, Uturn
                  AO: The Huey

                  Conditions

                  Seasonable. Dark. Early


                  COP

                  As YHC did not discuss the Thang prior to the Gloom, we started off with a mosey around the track. There were some Bernie’s, Dips, and more mosey. Pax were sufficiently warm.

                  The Thang

                  Indian Run to start
                   
                  The Thang around track (4 x = 1 mi)
                  4 poles to pavilion  4 poles after
                   
                  Broad Jumps OYO to next pole (1st 2 laps; 2nd 2 replaced with lunges)
                  Mosey 
                  Kareokes (3 laps)  4th lap- Bernie Sanders
                  Mosey to Pavillion
                   
                   
                  Lap 1 &2
                  Wall sits.         15
                  Bus drivers.    15
                  Joe Frasier’s. 15
                  Ali s                 15
                   
                  Lap 3
                  Merkins 15 OYO
                  Incline Merkins 15 OYO
                   
                  Lap 4
                  Merkins 15 OYO
                  Dips 15
                   
                   
                  Next set of poles (3 laps)
                  Plank jacks x 15 SC. Mosey
                  Squats 15.  SC. Mosey 
                  Shoulder taps – 15. SC
                   
                  MOM
                  Circled up for 84 LBC’s in honor of our combined age and then finished up with some good ole Freddie Mercuries. 
                   
                  F3 Mission:  Plant, Grow, Serve

                  COT


                  Moleskin

                  As I am about a week late with this backblast, I did not remember all the details of the COT. It has been a busier than usual week in my world and I do apologize for this. I made a commitment and did not fulfill it. With getting older comes more responsibility to both yourself and others. Always have a plan. Without it, you plan to fail.

                  Lug out.


                  News

                  GORUCK coming up in May – Look to slack for opportunities to serve.


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