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Uncle Fester’s wheelbarrow

QIC: Uncle Fester

Date: 10/03/2019

PAX: Lutefisk, Sherlock, Hobo, Blindside, OnTilt, Back Pew, FNG – Cheech (Daniel), Callahan (respect), Vila, Iron Butt (respect), Red Tees, Pit Stop, Skitch, Hanson, FNG – Doghouse (Ethan), Ringwald, Moneyball, Candu, Sunshine, Misfire, Curfew

AO: Hill City

Conditions

medium temperature with mild humidity

COP

disclaimer and welcome to FNG’s

Mosey to Great Hall

25 x SSH IC

10 x Imperial Walkers IC

15 x Mountain Climbers IC

Forward Fold for 5 deep breaths

15 x LBCs IC

10 x American Hammers IC

10 x Pickle Pointers IC

The Thang

Mosey to Mt. Midoriyama

Start at base of giant steps, box jump then 5 incline merkins on each step until top is reached, then mosey to base of Midoriyama and jail break to the top.  Repeat with dips on second set instead of merkins. 

Partner up. Wheelbarrow up Midoriyama, switch partners and wheelbarrow back down.  Mosey around the base. Alternate partners and repeat.  

Mosey to cardboard hill – one partner runs up hill and down the back off it while the other holds plank.  Alternate and repeat as much as time allows

COT

Talk about accepting weakness and relying on God and each other.  

2 Corinthians 12:8-10 “Three times I pleaded with the Lord to take it away from me. 9 But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. 10 That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong.”

Moleskin

It was great to get my VQ in with such a solid group of guys! I’m looking forward to my next Q.

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If you just read this, do 60 seconds of as many merkins as possible

QIC: DNF

Date: 10/04/2019

PAX: WuzntMe, Escobar, Bernie, threeskin, Jazzy Jag, John Doe, Toe Tag, Coypu, Gaylord, MaYhem (Respect), Clothespin, Mrs Baker (Respect), 9Volt (Respect)

AO: Hacksaw

Conditions

Warm October morning in the gloom

COP

Mosey from lot toward flag and take a lap

Willie Mays Hayes x10 IC

Forward fold x10 IC

3rd grade exercises x10 IC

SSH x20 IC

High knees

Little baby arm circles x20 IC

Reverse direction arm circles x20 IC

Overhead press x10 IC

The Thang

Imperial Walkers x20 IC

SSH x20 IC

Mountain Climbers x20 IC

LBC’s x20 OYO

Heel Touches x20 IC

LAP

60 second timer – as many merkins as possible OYO

Dips x10 IC

Jump Squats x20 OYO

Big Boy sit-ups x10 OYO

Burpees x10 OYO

Hold plank

LAP *BERNIE*

60 second timer – as many merkins as possible OYO

Imperial Walkers x30 IC

SSH x30 IC

Mountain Climbers x30 IC

LBC’s x30 OYO

Heel Touches x30 OYO

LAP

60 second timer – as many merkins as possible OYO

10 Bonnie Blair’s OYO

10 traveling burpees away from circle, bear crawl back

10 traveling burpees away from circle + 10 broad jumps, bear crawl back

Mosey back to lot

COT

We all started this to get better. To chase a goal. We were created in a body that is capable of very much, and have chosen to challenge ourselves. Seeing you all get more into this each week, and getting more fit each week is amazing and highly motivating to me. We are all reaching a goal each time we show up, and that’s a great environment for us to be in! Keep encouraging each other and growing the fellowship. Thank you to all, for showing up for yourself and for your PAX

Moleskin

We encountered no outsiders. By design, didn’t rest in between exercises… and thoroughly enjoyed extended periods of merkins. SSH’s don’t sync right when height differential is substantial.

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Redemption

QIC: Ascot

Date: 09/27/2019

PAX: V-Squared, Upper Decker, Cliffhanger, Sunburn (Respect), Best in Show (Respect), Freetime, FNG- Slides, FNG- Snow Poke, FNG-Ontilt, FNG-Jersey Pike

AO: Boneyard

Conditions:

Still too warm to shut off the A/C.

COP

Quick disclaimer.
SSH x 30 in cadence.
Forward Fold – silent count. Repeat left/right. Repeat right/left.
Merkins 10 in cadence.
Flutter kicks- 15 count in cadence
10 burpees
SSH x 15 in cadence.

The Thang

Mosey on track to hill.
Bear crawls to top of hill. 10 burpees on the tennis court. Rinse and repeat 3 times.

Mosey to workout equipment.
Pair up in 2’s.
• Pull ups
• Merkins
• Dips
• Flutter kicks
• Jump squats
Groups of 2 are on each station for 2 minutes each. Embrace the suck.

Mosey back to track. Finished up with some jog sprints- sprint the straight away, jog the edges. 2x around.

Round robin abs for 4 minutes.

COT

Showing up is vital to thriving in a community. We’re here for you!

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.

Moleskin

4 FNG’s today. Snow Poke is extremely fast- runs a quicker 40 than most D1 recruits. New FNG wore slides and forgot shoes- still crushed the workout. Ascot didn’t have any house fires this morning so he actually showed up to Q. Thanks to the PAX for another opportunity!

News

Last day of Ironpax is tomorrow (Saturday). Get your beating in while you can.

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5×400 and Upper, Middle, Lower (UML) – Couch Potato VQ

QIC: Couch Potato

Date: 09/25/2019

PAX: Freetime, Hasbro, Ducktales, U-Turn, Fissure

AO: Huey

Conditions

Satisfactory…actually pretty nice, cool and clear

COP

2 x 400s at a conversational pace

Stretching; 2x shoulder stretches, forward fold, surfer, pigeon

400s and UML

400 meters at 95%, 30x pushups, 30x situps, 30x squats

400 meters at 95%, 20x wide arm PU, 60 seconds alternating spiderman plank variation, squat hold (chair pose)

400 meters at 95%, 10 diam PU, sunshine-banana-superman rolls, rocket launchers

400 meters at 95%, 10 dive bombers, 10x reverse burpee

400 meters at 100%, buddy elevated PU, scorpion

COT

Quick discussion on Sebastian Junger’s book “Tribe”, and how we should appreciate having one, since most American men, AKA sad clowns, don’t. 

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    3 Minutes is Actually a Long Time

    QIC: Cliffhanger

    Date: 09/20/2019

    PAX: VSquared, Loan Shark, Sunburn, The Count, Wallflower, Ascot, Prosciutto, Candu, Skitch

    AO: Boneyard

    Conditions

    Slightly muggy, a taste of Fall in the air.

    COP

    Sundry calisthenics

    The Thang

    3 minute Fartlek

     

    Run, 3 mins merkins

    Run, 3 mins jump squats

    Run, 3 mins plank

    Run, 3 mins burpees

    Run, 2 mins merkins

    Run, 2 mins jump squats

    Run, 2 mins plank

    Run, 2 mins burpees

    Closeout with some gutwork

    COT

    Sebastian Junger’s book Tribe was discussed. Men need to be in small groups struggling together towards a common goal. This is deeply embedded in our DNA. Today’s society is not set up for this type of existence. F3 is an antidote, a part of the Resistance to the atomistic, fluid existence that the 21st Century technocratic West promotes. We must continue to foster our bonds and our struggle.

     

    Moleskin

    3 minutes is quite a long time actually. We discovered this after about 1 minute of merkins. Many in the group seemed to be quite pleased with this discovery, for various personal reasons.

    News

    NSTR

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      The Legs Feed The Wolf at Hill City

      QIC: Lutefisk

      Date: 08/29/2019

      PAX: Uncle Fester, Goose, Blindside, Laces Out, Sherlock, Peanuts, Skitch, Jazzy Jag, FNG-Lumberjack, Vila, Callahan, Chief, Money Ball, Roadhouse, IronButt, Early Bird, Ringwald, Candu, Sunburn, FNG-Dora, Prosciutto, Mallard, Sunshine, Pebbles, Curfew, Kiffin

      AO: Hill City

      Conditions

      Gloomy, temperature was just about perfect, got soaked by the man made rain from the sprinklers over in Renaissance Park. Couldn’t have asked for better conditions for my VQ.

      COP

      • Disclaimer given (1 FNG… one added mid-workout!)
      • Mosey to under vet bridge
      • warm up
        • SSH 25
        • Merkin 15
        • Air Drama (squats)
        • Batwings (20 forward big circles/20 backwards big circles/20seal claps/20 overhead seal claps)
        • El Capitán (lunge)
        • Moroccan Night Club
        • burpees

      The Thang

      The Legs Feed The Wolf

      • Mosey to renaissance park
      • Pair work on hill
        • Consequence- 5 burpees per drop for your partner.
        • 3 laps running – partner hold plank.
        • 1 lap lunges – partner in al gore
        • 1 lap burpees with jumps- partner in plank
        • 2 laps running – partner in al gore
        • 1 lap bunny hop – partner in plank
        • 1 lap bear crawl – partner in al gore
        • 1 lap bernie- partner in plank
      • Mosey back

      COT

      Nameorama completed. FNGs named. COT and then prayer requests and prayer.

      COT focused on the need for us to stop trying to be good men and to strive to be good at being a man. The different is stark. We so often define someone as a good man for the things they don’t do: pornography, heavy drinking, language, etc. But this is merely an image of a passive individual moving through space and time. Being good at being a man means being defined by what you do. It means intentionally pursuing our wives, actively pouring into and discipling/leading our children, and consistently looking for ways in which we can serve our community and stand up and support those who cannot do so themselves. 

      The workout was meant to remind us of the fact that when we lower the expectations for ourselves, when we take the easy route, when we choose momentary pleasure over, we are not the ones who suffer but those who are dependent upon us. It is not going to get any easier, but the rewards is worth it. 

      If you are a father, I highly recommend you check out the following podcast:

      Podcast Referenced: The Fathers Collective 

      Websites Related to Podcast:

      The Fathers Collective

      The Primal Path

      Moleskin

      I mentioned this above already, but a highlight was definitely getting “rained” on by the sprinklers. It added a nice touch to the collective suffering and doubled as a shower for some of our PAX who needed one. Another highlight was grabbing an FNG who was running by (not sure which PAX did so). Hopefully he’ll get plugged in up in Chicago!

      News

      Ringwald took the lead with announcements.

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        3 Circles – Blindside VQ

        QIC: Blindside

        Date: 8/22/2019

        PAX: Curfew, Gaylord, Sunshine, Skitch, Fissure, Sunburn, Hobo, Candu, Red Tees, Peanuts, Back Pew, Iron Butt, Moneyball, Laces Out, Sidekick, Kowbell, Sinai, Mayhem, Icy Hot, The Count

        AO: Hill City

        Conditions

        Muggy muggy muggy.

        COP

        Blue Rhino

        SSH x 15 IC
        Imperial Walkers x 15 IC
        Calf Raises x 25 OYO
        Merkins x 10 IC
        SSH x 15 IC
        Shoulder Taps x 20 OYO
        Willy Mays Hayes x 10 IC
        Burpees x 5 OYO

        The Thang

        1 st Circle Workout (Grass in the Bowl with the sidewalk
        around it – Place Flag in the center)

        Round 1

        • Mosey to the flag
        • 10 Murpees at the flag OYO
        • Lunge out to the sidewalk
        • Bear Crawl back to the flag

        Round 2

        • 5-10 Murpees at the flag OYO
        • Prison Break to the sidewalk
        • Bernie Sanders back to the flag

        2nd Circle Workout (under bridge next to the water and the
        long sidewalk with app. 10 light poles – Get a Coupon)

        Round 1

        ½ of the PAX

        • Curls X 25 (with coupons) OYO
        • Squats X 25 (with coupons) OYO
        • Shoulder Presses 25 (with coupons) OYO
        • Back Rock Rows 25 (with coupons) OYO

        ½ of the PAX

        • Run light poles while stopping & doing Merkins at each light
          pole (1 Merkin at 1 st light pole, 2 Merkins at 2 nd light pole,
          etc / Merkins down and Wide Arm Merkins back)

        Round 2

        ½ of the PAX

        • Curls X 25 (with coupons) OYO
        • Squats X 25 (with coupons) OYO
        • Shoulder Presses 25 (with coupons) OYO
        • Back Rock Rows 25 (with coupons) OYO

        ½ of the PAX

        • Run light poles while stopping & doing Merkins at each light
          pole (1 Merkin at 1 st light pole, 2 Merkins at 2 nd light pole,
          etc / Right Arm Forward Merkins down and Left Arm
          Forward Merkins back)
        • PUT COUPONS BACK

        3 rd Circle Workout (concrete wall circle in the woods)

        • Box (wall) Jumps X 20 OYO
        • Dips on Wall X 20 OYO
        • Lunge to the center and back to wall
        • Bulgarian Split Squat X 15 (each leg) OYO
        • Dips on Wall X 20 (one legged dips) OYO
        • Lunge to the center and back to wall
        • Incline Merkin X 25 OYO
        • Decline Merkin X 25 OYO
        • Lunge to the center and back to wall

        COT

        Circle 1 – God’s Game Plan

        • Today we worked out at 3 different stations. The first station was
          the circle in Coolidge Park.
        • Obviously, there was a designer who designed the field, lights
          around the field, the sidewalk, the stage, etc… A designer designed
          that first circle.
        • God the Creator has a perfect designed game plan for you, your
          marriage, your career, & your future.

        Circle 2 – Brokenness

        • From the park area, we ran over to the river, paired up, picked out
          a coupon and circled up.
        • After pairing up, half of us stayed in the circle and did curls,
          squats, shoulder presses, and bent over rows. The other half of us
          ran 10 light poles and did merkins.
        • Half of us broke off from the circle and went to run the light poles.
          That leads us to the second circle. God has a game plan, but ALL of
          us think we know what’s best for us so we break off from the
          circle and go “run the light poles.”
        • The bad news is that when we walk away from God’s design for
          our own, that only leads to a state of brokenness. Brokenness
          leads to more and more brokenness such as: broken families,
          hearts, relationships, careers, situations, etc…
        • The good news is that God never wants to leave us in our
          brokenness. When something is broken, we will either fix it or
          throw it away! Though we are broken, God decides NOT to throw
          us away NOR patch us back together with guerrilla glue or duct
          tape. Rather, God makes us new in Jesus Christ!

        Circle 3 – The Gospel

        • The third circle we moseyed to was the concrete circle in the
          woods with a cut out entrance. This circle represents the fact
          that God decided to join us in our brokenness.
        • God sent His Son Jesus right down into the middle of our
          brokenness to be broken for us. Jesus never departed from
          God’s perfect design. Jesus, having never sinned, decided to die
          in our place on the cross to pay the penalty for our sins.
        • The broken people Jesus came to love dragged Him out of the
          city and nailed Him to the cross. He breathed His last on the
          cross and died. They buried Him. On the 3 rd day, Jesus rose from
          the dead. He is alive! He is alive right now!
        • Jesus is to help you RECOVER from your state of brokenness.
          We are all sinners and always will be, but the penalty of that sin
          is forgiven in Christ.

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          Bruce Lee Attack

          QIC: Escobar

          Date: 08/16/2019

          PAX: Gaylord, Mayhem, Wuzn’tMe, Bernie, Peta, Madoff, Toe Tag, Clothespin, Rainman, DNF, FNG-Paper Jam, Can Man, Round Up, Sidekick, Peanuts, Centerfold, FastLane

          AO: Hacksaw

          Conditions

          Lovely cool morning of 68 degrees with a Full Moon shining down

          COP

          Mozie to Library. Side Straddle Hops x 10, Arm Circles Forward x 10, Arm Circle Reverse x 10, SSH x 10, Willie Mays Hays x 10, SSH x 10, 3rd Grade Exercise X 10, Little Teapots x 10.  Mozie back to field next to parking lot.

          The Thang

          Starting Line in groups of 3 men.

            1. Basketball Slide to furthest cone, 10 Merkins, Basketball slide back to start. Hold Al Gore.
            2. Bear Crawl to middle cone, 10 Merkins, Bear Crawl back to start.  Hold Al Gore.
            3. Walking Lunge to nearest cone, 10 Merkins, Walking lunge back to start.  Hold Al Gore.
            4. Bernie to furthest cone, 15 Merkins, Bernie back to start.  Hold Al Gore.
            5. High Knees to middle cone, 15 Merkins, High Knees back to start.  Hold Al Gore.
            6. Duck Walk or Crab Walk to nearest cone, 15 Merkins, return to start in same manner.  Hold Al Gore.

          Core Work.

          Bruce Lee Routine: 30 seconds each exercise in order. Rest for 1 minute and repeat.  Total of 3 blocks.  Exercises included: Hammer, Leg Raises, LBC, Heel Touches, Crunchy Frog, and 100s.

          Ended with Indian Run with Burpees around perimeter of cones.  Last 4 men complete  5 burpees then run to front of line, tagging the last man in line to stop and complete burpees.

          COT

          Our Core is something most of us ignore and in fact the most important area of our being.  Is your spiritual core where it needs to be?  If not, discipline and hard work is the only way to achieve results.

          Moleskin

          Some men decided Burpees were more fun during the last round of Bruce Lee routine.

          News

          Starting next week, Hacksaw adds Wednesday to the list.  Convergence on Labor Day.  Location TBD.

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            Back Pew VQ (Hill City – 08/15)

            QIC: Back Pew

            Date: 08/15/2019

            PAX: Ringwald, Sidekick, Iron Butt, Milkman, Skitch, Blindside, Red Tees, Chief, Dirk, Uncle Fester, Curfew, Deer Jack, The Count, Candu, Peanuts, Sunburn, Hobo, Sunshine, Money Ball, FNG – Backfire, Prosciutto, Wuzntme

            AO: Hill City

            Conditions

            Hot… Hot. No Breeze… Did I say Hot?

            COP

            •  Warmup (Blue Rhino)
              • Side Straddle X 10
              • Imperial Walkers X 10
              • Merkens X 10
              • High Plank X 10
              • Side Straddle X 10
            •  Warm up Run to Great Hall
              • High Kick Run
              • Ground Sweeps Run
              • Criss Cross Run
            •  Great Hall Recover
              • Forward Fold X 10
              • Willie Mays X 10
              • Windmill X 10

            NO DEEP STRETCHING PROSCIUTTO & WUZNTME…. JUST ELONGATED, EXAGERATED MOVEMENT. A FORWARD FOLD IS NOT REALLY STRETCHING AND I ONLY DID WILLIE MAYS HAYS B/C I LIKE “MAJOR LEAGUE”

            The Thang

            • Mosey to Pyramid Steps
              • Start at the bottom and box jump your way to the top rotating these 2 exercises at each step:
                • Incline Merken X 5
                • Squat X 5
              • Go back to the bottom and box jump your way to the top rotating these 2 exercises at each step:
                • Dips X 5
                • Lunges X 1 (both legs = 1)
            • Move to Big Hill
              • Get into groups of 2
                • One sprints uphill while partner does burpees at bottom. Then they switch.
                • One Bernies uphill while partner does Lunges at bottom. Then they switch.
                • One Bear Crawls uphill while partner does LBC’s at bottom. Then they switch.
                • Repeat set if we have time…..
            •  Mosey back to Rhino and Mary if time. 

            COT

            Ephesians 4:28, “He who steals must steal no longer; but rather he must labor, performing with his own hands what is good, so that he will have something to share with one who has need.”

            Don’t just stop doing stupid things (like stealing)…. Become mature by learning to go “Above and Beyond” (Like getting a job and giving to charity). 

            Moleskin

            I meant to say during COT how thankful I was for F3. It’s amazing that I so look forward to getting up at 5:30 (or 5:32 sometimes) to come get better with a group of men that I had never met before I started F3. Such an awesome group. Thanks for the support and the love (yeah… I said love).

            News

            The Boneyard has it’s inagural Friday Workout Tomorrow!!!!

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              DIVE BOMBING AQUAMAN (Hacksaw – 08/09)

              QIC: John Doe

              Date: 08/09/2019

              PAX: Threeskin, Peanuts, Escobar, Free Time, Toe Tag, FNG-Pinky Tag, Cowbell, Can Man, Bernie, Round Up, MayHem, Anny, FNG-Centerfold, Iron Butt, Focker, Money Ball, Madoff, Clothespin, Jazzy Jag, Sidekick, FNG-Punch List, 9 Volt, WuzntMe, Fast Lane, Rollback

              AO: Hacksaw

              Conditions

              Clear skies, med-high heat, low humidity (i think), dewy grass

              COP

              Mosey to Flags – IC Side Straddle Hops x 25 – IC 3rd grade exercises x 10 – IC 4ct Squats x 20 – IC 4ct Merkins x 10 – IC 4ct Mtn Climbers x 25 – IC 4 ct Flutter Kicks x 25 – IC 4ct Aquaman x 10 – OYO Rocky Balboa x 25 – OYO Burpees x 10 

              The Thang

              PAX mosey to field about 100m from the flags

              DIVE BOMBING AQUAMAN 

              Regular Merkin – 3 sets (15, 10, 5) with one Ladder (increase distance) in between each set (Plank when waiting on the 6)

              Wide Merkin – 3 sets (15, 10, 5) with one Ladder (increase distance) in between each set (Plank when waiting on the 6)

              Diamond Merkin (DDP) – 3 sets (15, 10, 5) with one Ladder (increase distance) in between each set (Plank when waiting on the 6)

              PARTNER UP

              100 Dive Bombers (P1 does 10 while P2 Holds Air Chair/Al Gore)

              100 Aquamans (P1 does 10 while P2 does Baby crunches)

              100 Jane Fonda’s – AKA Dirty Dogs/FireHydrants (P1 does 10 while P2 Rocky Balboas)

              100 Squats (P1 does 10 while P2 does Standing Calf raises)

              *Each member continues the second exercise until the 6 is finished

              TEAM RELAY

              Divide into 4 teams – alternating sprint from one end of the cones to the other until your back in your original spot

              Mosey Back to the main parking lot for COT

              COT

              “God Never Wastes a Hurt” – Bobby Allen

              CIRCLE OF TRUST: Counterama of 26 total PAX (Great morning!) John Doe talked about the hurt we endure during the fitness part of F3, coupled with the hurt we endure in life – mentally, spiritually, physically. No matter the situation or the pain “God never wastes a hurt” – it is ours to grow from and to become stronger.  Concluded with Nameroma including 3 FNGs


              BALL OF MAN: Prayer over F3 member going through a rough season along with each PAX internal hurts and praise for all our successes

              Moleskin

              Alot of people talking about dive bombers and past shoulder injuries….each one blamed it on past baseball playing days.  Guess it’s not a “manly” sport afterall

              News

              Escobar is up next in Q as a VQ @ Hacksaw; Iron PAX Challenge Sign Up; F3/Kid Convergence (can’t remember name) tomorrow 8/10/19

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