Posted on

Abs – Reunion

QIC: Vila

Date: 09/17/2019

PAX: Threeskin, Skitch, Callahan, Stars, Curfew, Kiffin, Sherlock, SheShed, Loan Shark, Sinai

AO: Hill City

 

Warm up

  1. SSH IC x15
  2. High knees IC x10
  3. SSH IC x20
  4. Cotton pickers IC x15
  5. Imperial Walkers ICx15
  6. Mount Climb IC x12
  7. SSH IC x30

Transition:

  1. Mosey to beginning of Walnut Street Bridge
    1. 25 merkins IC
  2. Mosey to 1/2 way on bridge
    1. 8 count bodybuilder (8cbb) IC x5
  3. Mosey to Aquarium
    1. 25 merkins IC

Cycle:

  1. 2 rounds Box jump to top with incline push on each step. (Incline BurpBox: Chatt Box)
    1. 15 lbcs 4ct. OYO
    2. 15 flutter kicks 4ct. OYO

Transition:

  1. Mosey back to the Rhino by Market Street Bridge

Warm down:

  1. Forward Fold x15
  2. Plank IC x10
  3. Slow push to up x10
  4. Up Dog x15
  5. Down Dog x15
  6. Mountain Climbers IC x8
  7. Forward Fold x15
  8. Down into frog

10mom:

  1. Box cutters  IC x10
  2. Freddie Mercury’s IC x15
  3. Dying Cockroaches ICx12
  4. Low Plank (Skitch Count)
  5. Superman (SheShed Count)
  6. Pickle Pointers ICx10 (2 legs) x8 (right)  x8 (left) (Threeskin)
  7. Hollywood’s IC x8 (each side)

Prayers:

Count

Names

WORD!

Swinging hammers,

Vila

Posted on

Boneyard – Teambuilder “Rosie Palms”

QIC: Vila

Date: 08/27/2019

PAX: The Count, Sidekick, Free Time, Peanuts, Vsquared, Ascot, Sunburn, Cliffhanger, Deep End, Backfire, Back Pew, Ducktales

AO: Boneyard

Warm up:

  1. SSH IC x25
  2. CottonPickers IC x15
  3. Carolina drydocks IC x15
  4. SSH IC x20
  5. Windmills IC x15
  6. SSH IC x15
  7. Plank IC x20
  8. SSH IC x10
  9. 8 count bodybuilder (8cbb) 1C x8
  10. SSH IC x5
  11. Spiderman IC x8

Transition:

  1. Mosey to the tennis courts

Warm up 2:

  1. Forward Fold x15
  2. Plank IC x10
  3. Slow Count to Up Dog x 10 sec
  4. Up Dog x15
  5. Down Dog x15
  6. Forward Fold x15
  7. Frog
  8. Recover

Transition:

  1. Mosey to lower track at first light post
  2. Wheelbarrow to first light post and switch
  3. Wheelbarrow to second light post
  4. Lunge together
  5. Crabwalk together
  6. Inchworm together
  7. Hold al gore at work out pad

 

Cycle (partner):

  1. Leg throws OYO x10 each person
  2. Patty cakes 4ct OYO x10
  3. Russian twists 4ct. OYO x10
  4. Sit up pass 4ct OYO x10
  5. Squat dips OYO x x10 each person

Mini Dora – running around the workout pad

50 Dips

100 box jumps

50 pull ups

200 LBCs

 

“Watch your thoughts; they become words.

 

Watch your words; they become actions.

 

Watch your actions; they become habit.

 

Watch your habits; they become character.

 

Watch your character; it becomes your destiny.”

 

Count  – 13 (Vila’s lucky number)

 

Names

 

Prayers/Announcements:

Deep End needs some patience

V2 needs to stay strong

Backfire’s neighbor on Signal, single mother with 3 kids in ICU. Not looking good.

The Count’s relative is going into surgery

 

Crom!

 

Vila

Posted on

LD – Ruck Dora

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

Posted on

Hill City MARSOC

[youtube https://www.youtube.com/watch?v=mqR_Xrvdi-A&w=560&h=315]

QIC: Vila

Date: 08/06/2019

PAX: She Shed, Fissure, Red Tees, Lutefisk, FNG-Curfew, Ringwald, Back Pew, Iron Butt, Prosciutto, Flemish, Skitch, Money Ball, Hobo, Sunshine, Free Candy, CountDown, Uncle Fester, Blind Side, Whittler

AO: Hill City

Mosey to Great Hall

Warm up:

  1. SSH IC x15
  2. Imperial Walkers IC x15
  3. Forward Fold x15
  4. Plank IC x10
  5. Slow push to up x10
  6. Up Dog x15
  7. Down Dog x15
  8. Mountain Climbers IC x8
  9. Forward Fold x15
  1. SSH IC x15
  2. Imperial Walkers IC x15
  3. Forward Fold x15
  4. Plank IC x10
  5. Slow push to up x10
  6. Up Dog x15
  7. Down Dog x15
  8. Mountain Climbers IC x12
  9. Forward Fold x15
  10. Down into frog

Transition:

  1. Mosey to the bridge for first workout

Cycle: MARSOC SHORT CARD (modified for time) Actual Card is here: https://www.marsoc.marines.mil/Portals/31/…/AssessmentandSelection-Prep-Guide.pdf

  1. 30 Push-ups
  2. 30 Air squats
  3. 30 Crunches
  4. 10 Burpees
  5. 10 Windmills
  6. 20 Push-ups
  7. 30 Mountain climbers
  • Run to middle of bridge
  1. 30 Flutter kicks
  2. 10 Burpees
  3. 10 Cherry pickers (4-count)
  4. 20 Push-ups
  • Run end of bridge
  1. 30 Star jumpers (or jumping jacks)
  2. 30 Back Extensions (“supermans”)
  3. 5 Burpees
  4. 15 Chain breakers
  5. 15 Push-ups
  • Run beginning of bridge
  1. 30 Lunges
  2. 30 Hello dollies
  3. 5 Burpees
  4. 15 Trunk twists
  • Run to parking lot

5mom:

Call out Mary workouts from all PAX, and PAX call the count

BOM: Talked about the origin of the Short Card, and that it is great for short time and limited space workouts. Preparedness for MARSOC Assess and Selection. (Prep matrix for selection is in the PDF above)

Prayers:

  • Those who lost their lives in El Paso and Dayton

Announcements:

  • Iron Pax Challenge F3 – Look for it on Slack
  • GrowRuck F3 Alpha – Alpharetta, GA – 8/23
  • Chattanooga GoRuck Event – Battle of Fallujah – 10/25 Tough – 10/26 Light (DO BOTH!!!)

Count: 20

Namorama

CROM!

Swinging hammers,

Vila

Posted on

THROWBACK

QIC: Vila

Date: 07/09/2019

PAX: Dirk, Iron Butt (Respect), Sunburn (Respect), Lutefisk, Candu, VSquared, Ducktales, Peanuts, Whoopi, FNG-Cliffhanger, Ascot

AO: Boneyard

[youtube https://www.youtube.com/watch?v=z4SEwXgXmvc&w=560&h=315]

Warm up

  1. Forward Fold x15
  2. Plank IC x10
  3. Up Dog x15
  4. Down Dog x15
  5. Mountain Climbers IC x15
  6. Forward Fold x15

Repeat

Mosey to the thing

At the gym:

  1. 15 squats w/ coupon

15 overhead press w/ coupon

Switch

15 count run in place switch back for second set

Cardio

Around the track:

  • 1/3 jog
  • 1/3 sprint
  • 1/3 jog

rotate to next workout

  1. 16 Step up (8 each leg)

12 dip

Switch

15 count run in place switch back for second set

Cardio

rotate to next workout

  1. 14 Ax chop (7 each side) w/ Bertha

16 Calf raise w/ coupon

Switch

15 count run in place switch back for second set

Cardio

rotate to next workout

  1. 15 curl w/ +5

15 high heel pickle pounders

Switch

15 count run in place switch back for second set

Cardio

rotate to next workout

  1. 15 SSH

15 Merkins

Switch

15 count run in place switch back for second set

 

Mosey back to lot for MOM

  • Box cutters
  • Freddie Mercury
  • LBCs
  • Crunchy Frog
  • Sweat Angel’s (ssh on your back) Candu’s Creation.

Count

Names

This was a very important workout to me. It is an amalgamation of 2 workouts that I did, a few years back, 3-4 times a week for 6 months that dropped 50 lbs. It is great for dropping weight, and then dialing in to increase speed and strength. The guys did a great job, and stayed in it even with a little slow down with instruction.

Announcement:

Fallen V – 7-13-19

Growruck – 8-23-19

Prayers:

Ducktales – Baby with severe complications

Ascot – Mother going into post surgical rehab

CROM!

Swinging hammers,

Vila

 

Posted on

Vila – Boneyard (04/02)

QIC: Vila & Sunburn

Date: 04/02/2019

PAX: Dirk, Roadhouse, VSquared

AO: Boneyard

Conditions

Damp

COP – Vila 

Warm up:

 

  1. SSH IC x15
  2. Imperial Walkers IC x15
  3. Forward Fold x15
  4. Plank IC x20
  5. Up Dog x15
  6. Down Dog x15
  7. Mountain Climbers IC x15
  8. Forward Fold x15

 

Repeat

The Thang

Sunburn takes over

 

Mosey to picnic tables

  1. 20 step ups
  2. 10 in incline meekins
  3. 5 burpees

V-Squared Shows up

3 sets

Mosey to tennis courts

  1. Suicides and hold plank
  2. Lunge down and back
  3. Bear crawl across court and up the hill
  4. Mosey back and hold plank

Mosey around track to workout playground, sprint between flags.

Time rotation workout. 1 minute circuit.

  1. Dips
  2. Pull ups
  3. Squats on spring board
  4. Box jumps

 

Mosey around track to the lot.

 

6mom called by PAX

 

  • American Hammer
  • Hello Dollies
  • Box Cutters
  • LBCs
  • Reverse Pickle Pounders
  • Flutter Kicks
  • Plank

COT

Nothing much today

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

[Fill in News, Upcoming Q’s, Events, etc.]

Recent Backblasts

    Posted on

    Vila – Lions Den (04/03)

    QIC: Vila

    Date: 04/03/2019

    PAX:She Shed, The Count, Ohms, Fissure, Magnum, Sunburn, Whittler, VSquared

    AO: Lion’s Den

    Conditions

    Chilly-ish

    COP

    Trip around the track

    1. SSH IC x40
    2. Imperial Walkers IC x15
    3. Forward Fold x15
    4. Plank IC x40
    5. Up Dog x15
    6. Down Dog x15
    7. Mountain Climbers IC x40
    8. Forward Fold x15

     

    Repeat

    The Thang

    Mosey to Ball Field

    1st Bleacher

    1. 5 burpees
    2. Box jump to top/down
    3. 10 merkins
    4. 10 squats 
    5. 10 lunges (alternating legs)

    2nd Bleacher

    1. 5 burpees
    2. Box jump to top/down
    3. 10 merkins
    4. 10 squats 
    5. 10 lunges (alternating legs)

    3rd Bleacher

    1. 5 burpees
    2. Box jump to top/down
    3. 10 merkins
    4. 10 squats 
    5. 10 lunges (alternating legs)

    4th Bleacher

    1. 5 burpees
    2. Box jump to top/down
    3. 10 merkins
    4. 10 squats 
    5. 10 lunges (alternating legs)

    Hold Al Gore until 6 is in

    5th Bleacher

    1. 5 burpees
    2. Box jump to top/down
    3. 20 LBCs

    6th Bleacher

    1. 5 burpees
    2. Box jump to top/down
    3. 20LBCs

    Last Bleacher

    1. Box jump to top/down
    2. 40 SSH

    Mosey to Upper Parking Lot

    2X – 40 yard dash and 20 ssh

    10mom called by PAX

    • Freddie Mercury’s
    • Pretzel Crunches – R/L
    • American Hammer
    • Hello Dollies
    • Box Cutters
    • Superman
    • LBCs
    • Pickle Pounders
    • Reverse Pickle Pounders
    • Flutter Kicks

    COT

    F3 has meant a lot to me, and it has helped me get on the right track to enter the later half of life. 

    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

    Growruck, Chattanooga GoRuck Event

    Recent Backblasts

      Posted on

      Bass Pro Audible

      QIC: Vila
      Date: 03/11/2019
      PAX: Fast Lane, Sidekick
      AO: Beast Ridge

      Start at Bass Pro
      Mosey to warm up at the gate
      Warm up:

      1. SSH IC x15
      2. Imperial Walkers IC x15
      3. Forward Fold x15
      4. Plank IC x10
      5. Up Dog x15
      6. Down Dog x15
      7. Mountain Climbers IC x12
      8. Forward Fold x15

      Mosey back to Bass Pro
      Workout

      1. 6 burpees OYO
      2. 10 merkins x1 IC
      3. 10 squats  x1 OYO
      4. 10 lunges (alternating legs) IC

      Mosey to the corner

      1. 30 Air squats
      2. 30 Crunches
      3. 10 Windmills

      Mosey to the next corner

      1. 20 LBCs IC
      2. 15 Flutter Kicks IC
      3. 10 Supermans (hold cadence)

      Mosey around

      1. Dips at the docks x10 IC

      Mosey to the front

      1. 20 box jumps at the front

      Mosey to the cart frame

      1. 5 cart jumps

      Mosey to the next corner

      1. Mountain climbers x15

      Mosey around

      1. Dips at the docks x10 IC

      Extended Mosey
      9mom called by PAX

      • Freddie Mercury’s
      • Pretzel Crunches
      • American Hammer
      • Hollywoods
      • Box Cutters
      • Dying Cockroaches
      • Flutter Kicks
      • Hello Dollies
      • Reverse Pickle Pounders
      • LBCs
      • 1 min Plank

      BOM
      Count
      Names
      CROM!
      Swinging hammers,
      Vila

      Posted on

      The Tortoise and The Hare (cover)

      February 26, 2019 5:30 AM
      [youtube https://www.youtube.com/watch?v=CWKigXJ7-IQ&w=560&h=315]
      This was a Steam Engine goldie one year ago, and one of my favorite workouts from my 2.5 years in F3. It was from 2/20/18, and I will probably whip it out this time next year.   
      FEBRUARY 20, 2018 BY F3STEAMENGINE

      QIC: Vila
      PAX: Prosciutto, Whittler, The Count, Sunshine, Laces Out, Fissure, Care Bear, Skitch, Money Ball, Goose, Ducktales, Candu, Roadhouse, Iron Butt, Ringwald, Jabooti, Sunburn, Peanuts, Sidekick, She-Shed, Dirk, Back Pew, Free Candy, Hobo, Flemish
      Date: 02/26/2019
      AO: Hill City

      Conditions:

      A cool 40 degrees warm enough for gym shorts and a long sleeve shirt

      Disclaimer:

      Here on your own free will, am not a professional, modify if you need to but push yourselves this morning

      Next mosey over to the turtle statue next to the carousel, and drop off rucks. Mosey to Great Hall for COP.
      COP:
      SSH IC 15x
      Cherry Pickers IC 10x
      Windmill IC 10x
      Imperial Walker IC 15x
      Forward Fold SC 15x
      Wall Sits w/ Muhammad Ali IC 15x
      Wall Sits w/ Joe Frazier IC 15x
      Wall Sits w/ Shoulder Press IC 15x
      The Thang:
      The Tortoise and The Hare B.O.M.B.S..
      Partner up with each team having 1 ruck.
      Partner 1 will walk with ruck while Partner 2 performs the exercise and chases down Partner 1 to swap out
      B.urpee 50 (Do 5 burpees at a time and swap)
      O.utlaws 100 (Do 10 at a time)
      M.erkins 150 (Do 15 at a time)
      B.ig Boy Sit Ups 200 (Do 20 at a time)
      Was not able to complete the rest due to time but here is the rest of the beatdown. We made it farther than last time!!
      S.quats 250 (Do 25 at a time)
      COT:
      Announcements:
      Convergence at Veterans Park in Ooltewah, TN 0700 – March 30, 2019   https://goo.gl/maps/sKrMDoSB1Ak
      Lion’s Den tomorrow
      Djibouti will give his testimony this Friday (go to Announcements thread in Slack for details)
      Prayer Request:
      Laces Out’s friend Phil who is dealing with health problems, and is getting the runaround from insurance
      WOD:
      Not much for the moleskin, but I just want to say that F3 means a lot to me. I’m not much for religion, but I definitely believe in an unseen force that guides and shapes us. It is up to us to use that force for good or evil. When I am not showing up, and being a spectacular sad clown, I can feel the force drag me to a place that makes me dark and mean. When I keep showing up to posts my life is remarkably better, and It feels good to make that journey with others that are getting better too. We got a good thing going in Chatt. Let’s keep it up!  
      Count
      Names
      CROM!
      Swinging hammers,
      Vila
      Respect for ourselves guides our morals; respect for others guides our manners.
      Lawrence Sterne

      Posted on

      On the fly

      Monday, December 3, 2018,  0530

      [youtube https://www.youtube.com/watch?v=4DHzDxeh5YU&w=560&h=315]

      QIC: Vila
      Date: 12/03/2018
      PAX: Sidekick, Fast Lane, Jabooti, Peanuts, Gisele, Threeskin
      AO: Beast Ridge

      Warm up:

        1. SSH IC x15
        1. Imperial Walkers IC x12
        1. Forward Fold x15
        1. Plank IC x10
        1. Up Dog x15
        1. Down Dog x15
        1. Mountain Climbers IC x12
        1. Plank IC x10
        1. Forward Fold x15
      1. Recover
      1. SSH IC x15
      2. Forward Fold
      3. Plank IC x10
      4. Up Dog
      5. Down Dog
      6. Mountain Climbers IC x12
      7. Plank IC x10
      8. Merkins IC x10
      9. Forward Fold x15
      10. Recover
      11. SSH IC x15

      Transition:

      1. Mosey around the field
          1. first stop
          1. 5 – 8 count body builders
        1. Second stop
        2. 10 – Alt. lunges

      Cycle:

      11 on the bleachers.

      • Box jumps and dips

      Bleacher Dora – up, down, and across the bleachers.

        • One team member runs around the bleachers while the other does works out. Together the team completes:
        • Merk 200
        • LBC 300
      • Squat 100

      5mom

      • Everyone calls their own

      Quote:

      Respect for ourselves guides our morals; respect for others guides our manners.

      Lawrence Sterne

      Count

      Names

      CROM!

      Swinging hammers,

      Vila