Merkins, Monkeys & Gorillas!

QIC:  Oil Can

Date: 01/30/2021

PAX: Back Fire, Thin Slice, Back Pew, Skitch, Pink Panther, Fly By, White Glove

AO: The Landfill


Conditions

Temperatures were a rather brisk 30 degrees, however it was dry and there wasn’t much wind.


COP

Side Straddle Hops x30 IC, Little Baby Arm Circles (forward & reverse) x12 IC, Shoulder Press x12 IC, Big Arm Circles (forward & reverse) x12 IC

Forward Fold
Plank hold 30 seconds
Side plank hold 30 secs
Plank hold 30 secs
Opposite side plank hold 30 secs
Plank hold 30 secs
5 Merkins OYO
Bend the back into Upward Dog
Plank hold 30 secs
Walk hands back to Downward dog
Forward Fold


The Thang

Today we were celebrating it already being the 30th of January, so the number 30 was quite prominent throughout the beatdown.
Round 1
30x Burpees
30x Plank Jacks
30x Monkey Humpers
30x Lunges (easy way)
30x American Hammers (hard way)
PAX had the choice of doing all the exercises at once or spreading them out as they moseyed down the big hill. Most chose to knock out a few at the start & then spread the burpees out.

Round 2
Exact same set of 5 exercises as round 1, however PAX this time were working their way up the big hill.

Rounds 3 & 4
30x Merkins
30x Mountain Climbers (hard way)
30x Gorilla Humpers
30x Flutter Kicks (hard way)
30x Squats
These were all done circled up OYO to provide a break from moseying the hill.

Round 5
30x Incline OR Decline Merkins
30x Hello Dollies
30x Rocky IVs
30x Squats
30x Lunges (easy way)
YHC had hoped to get through 30 sets of 30 exercises, however time ran out on us.

Bernie up the Big Thank You, followed by 5 burpees OYO to finish.


COT

Spoke about how 2020 was such a difficult year for everyone, and while it’s easy to remember how tough a year it was, we need to be thankful for our health & to reflect on something positive that happened. Encouraged all PAX to think about that today.


Moleskin

The Landfill always provides some stories involving the Police. White Glove commented on how they seem to open the gates earlier during the winter than the summer. We were also given a stern warning by one officer about keeping dogs on a leash.

In other news, the Big Thank You was apparently blocking out some wind for us because it was noticeably colder after getting to the top.


News

No major announcements for F3 Chattanooga. Rocket Man will be our Q at The Landfill next Saturday.


Recent Backblasts

    Bodybuilders and Butterflies

    QIC:  Fissure

    Date: 01/23/2021

    PAX: Natty Light, Bandwagon, FNG-Sweet Relief, Rocketman, Skitch, 9 Volt, Rug Doctor, Flyby, Back Pew, Xerox

    AO: The Landfill


    Conditions

    31 and dry


    COP

    Circled up in the upper parking lot
    SSH, Imperial Walkers, 3rd grade exercises, Iraqi tea time, SSH, Windmills, Tea pots, SSH
    Back Pew showed up with the flag
    8-count bodybuilders nice and slow x 10 in cadence
    Mosey’d down to the middle lot
    Wheel of merkins x 3
    Wheel of squats (holding Al Gore when not your turn) x 3
    8-count bodybuilders x 5 in cadence
    Mosey to the bottom of The Big Thank You hill


    The Thang

    20 x hand release merkins, 20 x jump squats then mosey up The Big Thank You
    15 of each, then mosey down
    10 of each, mosey back up
    5 of each, mosey down
    8-count bodybuilders for the six/running up to encourage the six

    Rest/walk up to the smaller hill below the soccer fields
    15 x hand release merkins, 15 x jump squats, mosey up the hill
    14 of each then mosey down, rinse and repeat until you get down to 1 rep of each.
    Continue to do 1 rep of each at top and bottom of the hill for the six
    Rocketman and Flyby are beasts who likely got in a handful of extra hill runs

    8-count bodybuilders x 5 OYO, then run up the hill and walk down, repeat that 3 times

    Circled up in the field for high plank, low plank, flutterkicks and dying cockroaches
    Walk to upper parking lot
    8-count bodybuilders x 10

    done


    COT

    “A man found a cocoon of a butterfly.

    One day a small opening appeared. He sat and watched the butterfly for several hours as it struggled to force its body through that little hole.

    Until it suddenly stopped making any progress and looked like it was stuck.

    So the man decided to help the butterfly. He took a pair of scissors and snipped off the remaining bit of the cocoon. The butterfly then emerged easily, although it had a swollen body and small, shriveled wings.

    The man didn’t think anything of it and sat there waiting for the wings to enlarge to support the butterfly. But that didn’t happen. The butterfly spent the rest of its life unable to fly, crawling around with tiny wings and a swollen body.

    Despite the kind heart of the man, he didn’t understand that the restricting cocoon and the struggle needed by the butterfly to get itself through the small opening; were God’s way of forcing fluid from the body of the butterfly into its wings. To prepare itself for flying once it was out of the cocoon.

    Moral of the story:

    Our struggles in life develop our strengths. Without struggles, we never grow and never get stronger, so it’s important for us to tackle challenges on our own, and not be relying on help from others.”

    This story reminded me of my 6 year old son. He had a feeding tube for a couple years when he was younger so we always dressed him to avoid him pulling out the tube. He still asks for help with his clothes and we try our best to make him do it himself. I have a hunch this butterfly story will be relevant as our boys grow up and we fight to take the easy road of doing things for them.


    Moleskin

    Rug Doctor and 9 Volt made the trek across town for their friend, Josh Buckley aka Sweet Relief. Gotta love that.

    If you want to be humbled then come workout with Rocketman and Flyby.

    Back Pew might be painting the beautiful orange/purple Landfill flag soon.



    Recent Backblasts

      Can’t wait to AMRAP up 2020

      QIC:  Fissure

      Date: 11/28/2020

      PAX: Flyby, Oil Can, Ole Mess, Nemo, Goose, Snooki, Iron Butt

      AO: The Landfill


      Conditions

      High 40s and clear, overnight rain had ground wet


      COP

      Mosey from pavillion down to the middle lot on the sidewalk
      SSH, Fwd fold, Iraqi tea time, SSH, Imperial Walkers, tea pots, SSH
      10 x air squats, 10 x thrusters, 10 x hand release merkins, 10 x jump squats, 10 x overhead claps


      The Thang

      Mosey down to bottom gate area
      10 x air squats, 10 x thrusters, 10 x hand release merkins, 10 x jump squats, 10 x overhead claps
      Sprint uphill ~120 yards to crosswalk, mosey back down to gate area
      Rinse and repeat three times staying at the crosswalk after the 3rd sprint
      walk uphill toward middle lot about 30 yards then mosey to middle lot
      10 x air squats, 10 x thrusters, 10 x hand release merkins, 10 x jump squats, 10 x overhead claps
      Mosey up the sidewalk stopping at each light for two reps beginning with air squats, next light thrusters, then hand release merkins, then jump squats, then overhead claps, etc etc until reaching the pavillion

      10 minutes AMRAP
      10 x air squats
      10 x thrusters
      10 x hand release merkins
      10 x jump squats
      10 x overhead claps

      10 minute plank hold, when plank form breaks:
      4 x burpees
      6 x hand release merkins
      8 x alternating lunges (each leg one rep)

      20 x big boi situps
      20 x v-ups
      20 x big boi situps
      20 x v-ups
      20 x big boi situps


      COT

      Shared a quote from Stephen Schwarzman and we discussed for a minute.
      “There is nothing more interesting to people than their own problems. Think about what others are dealing with, and try to come up with ideas to help them. Almost anyone, however senior or important, is receptive to new ideas provided they are thoughtful.”


      Moleskin

      Nemo multitasked during our AMRAP time asking Oil Can his thoughts regarding Chinese tariffs on Australian goods. Surprisingly thoughtful dialogue ensued.

      Always a good time when Ole Mess shows up. Plenty of SEC vs. ACC mumble chatter today.


      Recent Backblasts

        Tackling those uncomfortable Burpees

        QIC: Oil Can

        Date: 10/10/2020

        PAX: Back Pew, Fly By, Pink Panther, White Glove, Back Fire, FNG – Off Season, Slick Willie, Natty Lite, Bandwagon

        AO: The Landfill


        Conditions

        Fairly cool, some intermittent light drizzle falling and the grass was quite wet.


        COP

        SSH x10, Forward Fold, WMH x10, Windmills x10, Seal Claps x10, Big Arm Circles & Reverse x10, Rockin’ Night Club x10 – All done IC


        The Thang

        Mosey down to the lower pavilion, circle up & hold plank for 1 minute

        Working your way back to the upper pavilion, bear crawl, mosey or bernie to every second light post. Alternate doing 10 burpees, 10 LBCs & 10 squat jumps at each light post until you reach the upper pavilion.

        Dora #1
        Partner A: 100x Giving Birth Crunches, 100x Decline Merkins & 100x Step Ups
        Partner B: Mosey to the bottom of the hill & bernie back up. Pick up on whatever rep Partner A is at until 300 reps have been completed by the pair.

        Dora #2
        Partner A: 100x Incline Merkins, 100x Hello Dollies & 100x Squats
        Partner B: Mosey to the bottom of the hill & bear crawl back up. Pick up on whatever rep Partner A is at until 300 reps have been completed by the pair.

        The Big Finish
        Mosey to the bottom of the big hill & split the group in half. Half of the group bernies to the top of the big hill & then does 25x Burpees. The other half does their 25x Burpees at the bottom and then bernie up the hill.

        Walk back to the pavilion for a quick 2MOM (10x Big Bois, 10x Pickle Pointers & 10x Pickle Pounders) for time.


        COT

        Spoke about how we tackle uncomfortable things in our lives. Today, we did a number of uncomfortable exercises but all PAX tackled them head-on. I encouraged everyone to do that with uncomfortable tasks/situations in life. Reflect on something uncomfortable you’ve done recently, and how you might have been able to do that better. Tackle your next uncomfortable task/situation head-on, and soak up the benefits of doing so afterwards.


        Moleskin

        Was great to see a few new faces out at The Landfill!


        News

        YHC is on Q at Hill City on Tuesday, 10/13. Come join us!


        Recent Backblasts

          Relationships

          QIC:  Back Pew

          Date: 06/27/2020

          Nemo, FNG-3 Doors Down, Skitch, Fly By, Backfire, Sunburn, Milkman, FNG-Bobber, White Glove, Fissure, Rocketman, Candu, FNG-Volley, Omaha, Coverup, FNG-Dexter

          17 Total!!

          AO: The Landfill


          Conditions

          Perfect!!


          COP

          • SSH
          • Forward Fold
          • 5-Burpees
          • Windmill
          • 4 burpees
          • Little baby arm circles
          • 3 burpees
          • Willie Mays
          • 2 burpees
          • Flutter kick
          • 1 burpee

          The Thang

          • 100 linked pushups. 
            • Mosey up hill/alternate squats & dips
          • Re-partner up
            • 50 linked pushups or bonnie Blairs
            • Bernie up hill/LBC’s & calf raises
          • Re – Partner up
            • 50 linked pushups or bonnie Blairs
            • Bear crawl up hill/ SSH & windmills
          • One last Jailbreak up the hill
          • Small hill Dora ideas 
            • 100 merkins
            • 200 squats
            • 300 lbc’s
          • Last event 
            • 40 yard dash races
            • Mary if any time left

          COT

          COT – Relationships

             Thoughts on 3 different kinds of relationships

          • 1. Friends

          “You will be the same person in five years as you are today except for the people you meet and the books you read.” ― Charlie Tremendous Jones

          Exposure to people who are more successful than you are has the potential to expand your thinking and catapult your income. We become like the people we associate with, – Business insider

          F3 encourages Men to get better. To serve each other (Iron Sharpens Iron)

          • 2. WAG’s 
            • Im DEFENITeLY no expert I’ve learned a few things in 23 years. (Mostly what not to do).
              • Real forgiveness
                • Not the one where you file away for later
              • Communication.
                • Must be intentional. Doesn’t come easy
              • Make time. 
                • I play tennis. 
              • Love the wife and the kids love you, love the kids and the wife loves you…. Awesome loop when it works ….. terrible when it doesn’t.
          • 3. God
            • F3 not Christian but many faiths. Almost all believe in some type of higher power. 
            • Im a Christian and am guided by a personal relationship with a savior. This to me is the most important relationship. 

          Moleskin


          News


          Recent Backblasts

            Pink Panther’s VQ

            QIC:  Pink Panther

            Date: 06/20/2020

            PAX: Goose, Venus, Candu, Back Pew, FNG-Slide, Doodles, Fly-by, Sunburn, Cheech, Rocketman, FNG-Cuddles, Magnum, FNG-Darla, Twitch, FNG-Flip, Skitch, Mr. Met, FNG-Wagon Wheel, She Shed, Fissure, FNG-Wet Money, Nemo

            AO: The Landfill


            Conditions

            Sunny, warm.


            COP

            15 SS hop IC, 15 high knee IC, 15 butt kick IC, jump rope IC, 15 Heisman 123 IC, 15 Heisman IC, jump rope IC, 20 basketball OYO, football drills, Rocketts (alternating squat/kicks lined up)

            Whole body stretching x 4+ minutes


            The Thang


            Speedwork with slow Q

            IR with alternating exercises during run (high knee, butt kick, speed skating, leaping, etc)

            Jailbrake the Big Thankyou.

            Field work: 8 x burpee, JB field between markers, tricep Merkin, skip back

            30 squat jumps, JB field , big boy sit up variant, skip back

            Repeat four cycles of above with alternating exercises downfield including tricep Merkins and American Hammers.

            Little hill: dips bottom, calf raisers, JB or bearcrawl or Bernie little hill with 10 incline/10 decline merkins as many rounds until time.

            Plank work x 2 minutes , 3 minutes stretching at end.


            COT

            Father’s day talk: discussed gratitude for our fathers or other male role models who helped us when it counted. Look inward and acknowledge or strengths and weaknesses as fathers or mentors and work to improve where we can.


            Moleskin

            Trivia questions during workout: astronomical events of the day included summer solstice and annular eclipse on other side of the world, Jaws was opened this date in 1975, and trivia regarding the Great Seal of the United States adopted this date in 1782. Fly-by expertly answered several for which he was rewarded with extra burpees with others following in the joy.


            News


            Recent Backblasts

              Million Burpee Challenge + Millipede = The MilliBurpeed

              QIC:  Skitch

              Date: 06/13/2020

              PAX: Nemo, Ole Mess, Iron Butt, Back Pew, Rocketman, Al Borland (Orlando), Free Candy, U-turn, Fabio, Candu, Pink Panther, White Glove, Twitch, Coverup, Flop, Money Ball, Fissure

              AO: The Landfill


              Conditions

              No gloom, no rain, cooler than normal, but wet shirts by the end.


              COP

              SSH x 40 IC, Forward Fold, Imperial Walkers, Smurf Jacks, LBAC’s, Morrocan Night Club, Cherry Pickers.


              The Thang

              Thang One: Jonas Lunges
              PAX begins lunging as a group. Whenever you become the 6, you mosey to the front of the PAX and then resume lunging. PAX lunged and moseyed all the way down to the lower gate.

              Thang Two: The MilliBurpeed
              Each PAX does 5 burpees on a sidewalk square all lined up, then moseys to the front of the line of PAX and does 5 burpees in whatever sidewalk square is immediately ahead of the PAX first in line doing burpees. All the way up the sidewalk. 401+ sidewalk squares completed. 2005+ burpees completed by PAX.

              Thang Three: The Big Thank You x 4
              Mosey around and past the little thank you hill and down to the base of the Big Thank You. Bernie Sanders up, Big Boy Situps until 6, mosey down. Rinse and repeat. Bernie Sanders and/or Bear Crawl up, Big Boy Situps until 6, mosey down. Jail break up, Big Boy Situps until 6, mosey down. Jail break across field to start. Low plank until time.


              COT

              Unity is based on trust. You don’t need to understand the other person’s position fully in order to be united with them. Don’t assume you know what the other is going to say; listen. Assume that what the other is saying is true and that there are no hidden messages. Unity is a reality & unity is something to work on and uphold. Excerpts taken from Wim Codington’s book United We Stand.
              BALL OF MAN: we took and knee and prayed.


              Moleskin

              Q was saved by a few well-timed 10-counts as he heard muttered threats of mutiny during the MilliBurpeed. PAX completed 0.2% of the Million burpee challenge. All before breakfast. Jonas Lunges are named after Skitch’s many-times-great-grandfather Jonas Cattell who was the “Paul Revere on foot” who saved American troops in a NJ town during the Revolutionary War by running 10 miles through the woods to warn them of a surprise British attack. Jonas was half Leni Lenape (Delaware) Indian, and Jonas Lunges are like half an Indian Run, just a lot harder, a bit slower and the PAX stay together. More info on Jonas here: https://www.haddonfield.njdar.org/jonas_cattell.html


              News

              July 4 convergence at the Battlefield AO.


              Recent Backblasts

                Lovable Landfill ‘Levens

                QIC:  Fissure

                Date: 06/06/2020

                PAX: U-turn, Care Bear, Moneyball, Skitch, Flute, Rocketman, Venus, Sunburn, Back Pew, Omaha, Fabio, Coverup, Fly By, Pink Panther, Iron Butt, Whittler, She Shed, FNG-White Glove, FNG-Speedo

                AO: The Landfill


                Conditions

                Mild and humid


                COP

                Mosey’d from pavilion down the path to the middle lot, circled up
                All exercises IC x 11
                SSH, High knees, low knees, SSH, WMH, Fwd Fold, SSH, Slerkins, Slow n low squats, SSH
                Mosey up the Big Thank You to upper field


                The Thang

                11’s
                Starting at the tree lined end of the upper field pax faced a 120 yard rectangle with cones placed at either end and at the 60 yard halfway mark
                1 burpee, run to 60 yard line, 11 big boi situps, run 60 more yards
                10 burpees, run back to 60 yard line, 11 V-ups, run 60 yards to the start for 2 burpees
                Rinse and repeat as the burpees ascend to 10 at the start each round and descend to 1 at the opposite end of the field.
                110 total burpees, 110 total big boi situps, 110 total v-ups

                As pax finished they grabbed a coupon/Dwayne and began another circuit of 11’s
                This time they started at the bottom of the hill by the pavilion with 1 merkin on coupon
                Carried coupon up the hill for 10 squats with coupon
                Back down the hill for 2 merkins and so on
                55 merkins on coupon, 55 squats with coupon

                As pax finished the second 11’s they ran up and down The Big Thank You hill.

                As the last pax finished the first 11’s we circled up for wheel o’ Jump squats while everyone held Al Gore for their turn. 4 minutes later we finished.


                COT

                We don’t have to agree on anything to be kind to one another.
                Toby Mac

                Moneyball sent those wise words this week. Gut check!


                Moleskin

                Venus and Flute made it all the way to running The Big Thank You hill a couple times at the end. Studs.

                We set a goal of 20 and reached it. Moneyball and Back Pew headlockin’ like beasts.


                News

                No Landfill 7/4/20 – Converge at Battlefield 0700


                Recent Backblasts

                  Workout Brought to You by the Letter B as in Burpee

                  QIC: Steam Engine
                  Date: 05/16/2020
                  PAX: Iron Butt, Moneyball, Fly-by, Rocketman, Goose, Doodles, Candu, Skitch, Fissure
                  AO: Landfill
                  Conditions: Nice warm day felt like 66 degrees.


                  Disclaimer: Welcome, here on your own free will. I am not a professional. Modify exercises if you have to but push yourselves. Obey CDC guidelines by obeying 6′ rule and don’t sneeze or cough on anybody.
                  COP:
                  1 Burpee OYO
                  Imperial Walkers IC 10x
                  2 Burpees OYO
                  Alternating Toe Taps IC 10x
                  3 Burpees OYO
                  Windmill IC 10x
                  4 Burpees OYO
                  Cherry Pickers IC 10x
                  5 Burpees OYO
                  High Knees IC 10x
                  6 Burpees OYO
                  Butt Kickers IC 10x
                  7 Burpees OYO
                  Wide High Knees IC 10x
                  8 Burpees OYO
                  Squat IC 10x
                  9 Burpees OYO
                  SSH IC 10x
                  10 Burpees OYO
                  10 count
                  Mosey to small pavilion
                  10 count
                  1o Burpees OYO
                  Little Baby Arm Circles IC 10x
                  Reverse Little Baby Arm Circles IC 10x
                  Moroccan Night Club IC 10x
                  Chinook IC 10x
                  Reverse Chinook IC 10x
                  Over Head Clap IC 10x
                  Seal Clap IC 10x
                  Big Baby Arm Circles IC 10x
                  Reverse Big Baby Arm Circles IC 10x
                  Mosey to be parallel to playground
                  5 Burpees OYO forward lunge
                  Squats IC 10x reverse lunge
                  10 Burpees OYO forward lunge
                  Squats IC 20x reverse lunge
                  15 Burpees OYO forward lunge
                  Squats IC 30x reverse lunge
                  10 count
                  10 count
                  Mosey to soccer fields and pick up  Dwayne along the was
                  10 Burpees OYO
                  10 Count
                  Curls IC 10x
                  Shoulder Press IC 10x
                  Bent Over Row IC 10x
                  Bench Press IC 10x
                  Rinse and Repeat Curls, Shoulder Press, Bent Over Row, and Bench Press 3x
                  Mosey to pavilion for Mary and returning your Dwayne along the way.
                  10 Burpees OYO
                  LBC IC 10x
                  9 Burpees OYO
                  RBC IC 10x
                  8 Burpees OYO
                  Flutter Kicks IC 10x
                  7 Burpees OYO
                  Hello Dolly IC 10x
                  6 Burpees OYO
                  Rosalita IC 10x
                  5 Burpees OYO
                  Ankle Taps IC 10x
                  4 Burpees OYO
                  Big Boy Sit Ups 5 OYO
                  3 Burpees OYO
                  High Plank (Hold)
                  2 Burpees OYO
                  Low Plank (Hold)
                  1 Burpees OYO
                  Had a couple of seconds left and wanted the PAX do get their money’s worth
                  Wall Sits IC 10x
                  Time


                  COT
                  Count-o-rama
                  Name-o-rama
                  WOD: Life is like a relay race. Everyday at 12:01 AM you are handing off the baton to start a new day and are you handing it off to set of for success or will you need to work twice as hard to reach your goal. Everyday you should be working to better yourself that could be physically getting better by working out or reading your bible or reading a leadership book. All these things are setting future you to be successful. If we decide to slack off or procrastinate task for future you to worry you are already setting him up for failure bc now future you has pick up the slack. Each night when you go to sleep ask yourself if you are setting future self to succeed when you had off the baton.

                  Lungin’ Around

                  QIC:  Goose

                  Date: 03/11/2020

                  PAX: Moneyball, Payload, Back Pew, Burrito, Mr. Clean, Geek Squad, Milkman, Footloose, Roomba, Square Root, Friar Tuck, Teflon, Oil Can, Mendoza, Cooter

                  AO: The Landfill

                  The Thang

                  Do a lap, up and down staircases at both bleachers

                  Lunge down and back length of field

                  Bear crawl, sideline to sideline down and back

                  Merkinsx25 Squatsx25, LBCsx25, with lap in between each

                  100 reps, fielders choice, OYO

                  Jailbreaks x6

                  Mary: 50 LBCS