Archive for month: January, 2018

QIC: Modell

12 PAX posted: Gap, Flo, Mayor, Hedgehog, John Henry, Sipe, Nails, Sideshow, Mater, Tupac, Valdez, Modell

-OYO stretching while I kicked off with F3 principles.

– Warmup: Counted off by 2s to partner up for the rest of the morning and started with a quick lap around Southview HS.

– Ab Medley: Broke into 2-man teams to complete 200 “American Hammers”, 250 “Crunchy Frogs”, and 300 “Hundreds”. One man performed the exercise while the other took a run across the parking lot, performing 3 sets of “Absolutions” at the 20 yard marker, 5 “Burpees” at the 50 yard marker, and then running back to switch with his partner and pick up on the exercise where the partner left off. This was repeated until reps of all 3 exercises were done.

– With time left to spare, the PAX engaged in a game of duck-duck-goose, 1 round of Guantanamo, and 10 sets of Absolutions in cadence.

– COT: We ended with count-o-rama. Sipe was the 6 and spoke on what F3 meant to him, why he comes out, and how he got his name (He is a Steelers fan and was given his name by members of the Cleveland PAX. Sipe was the last name of a Browns QB in the 70’s… supposedly the last good one, but some begged to differ!) Continued with name-o-rama and ended with prayer requests and intentions for various men in the PAX, their family members, and friends.

Thanks for the opportunity to lead!

– Modell

Q- Honeymoon

PAX- Honeymoon, Simple Jack, Romano, Froman, Mother Rucker, Dauber, Jimmy Dean, Meatloaf, Gap, Hustle

Opening – Core Principles

The Thang-

Each PAX brought their sacks and used them during the beatdown. The workout incorporated a deck of cards and seven different exercises: squats, kettle bell tosses, diamond merkins, merkins, overhead press, curls, flutter kicks, and a good ol’ lap around Close Park. Each card had an exercise and the number of reps of the exercise was dependent on the card. Every Ace meant a lap, 2 meant two reps, three meant three reps, so on and so forth. It was an honor to lead the group.

COT- prayers of healing and to be stronger men.

QIC – Stark
PAX – Splinter, Dollywood, Wake, Ozzie, Hoff, Trinity, Trapeze, Danica, Gadget, Mary Lou, Goose, Rihanna, Android, Poodle, Sideshow, Rose, Woodstock, Mercy, Stamper, Landslide, Spider Monkey, Nails, Worm, Ollie, FNG Josh “Lavar” Schuyler

The Thang:
YHC had to keep working on the cadence skillset in order to make our resident expert Klinger feel proud while he and some of our finest ventured East to converge with our F3 Cleveland brothers.
-Windmill Toe Touches (12X)
-Potato Pickers with a Chest Fly at end (15X)
Then we introduced the Fuse PAX to 21’s. This is an exercise invented by one of F3 Toledo’s very own (Venom). It takes the cadence unison of the group to a new level. And it is an official workout on the F3 Nation website…in fact it is the first exercise in the list.
The concept is to do 5 reps of SSH’s in cadence and then reps 6 through 21 have to be a secret silent cadence. The group must all end at same time or the penalty is 10 burpees….we did burpees. Most of the PAX was able to finish as one which is impressive considering 26 PAX in attendance. Only one or two were too excited and wanted to keep the SSH’s going.

Then YHC had to get the beats tuned in for our 9 minute Ladder up. So Splinter jumped at a chance to Lead some Flutter kicks in cadence while YHC prepped a mega mix of the King of Pop.

9 Minute AYG Ladder
4 Exercises
1.) Dancing Crab (2 is one)
2.) Plank Twists with arm in air. Add a pushup on the rotation for an “UP BUTTON”
3.) One Legged Dead Lift (2 is one)
4.) Kitty Kicks
One rep of each, then 2, and so on as high as you can go for 9 minutes. You against You. All you Got.

The Lily Pad (Take on the Iron Mountain) (approx 25 mins)
20Xs – Reverse Fly with Weights. Wanted more then do one legged bent over Reverse Fly
40Xs- Plank Tucks
60Xs – Curls With Rucks plates, grab as many as needed for fitness level
80Xs- Skiers. Add weight and hold in front if wanted to increase difficulty
100Xs – Flutter Kicks, add weight and hold above chest to increase difficulty
And then Flutter kicks again and head back down mountain.
In between each workout you had to run the short bleachers 3X’s. We had three sandbags from 40 to 60 lbs for the PAX to grab if they wanted to take it up a notch as they ran bleachers.
YHC sorely misjudged the strength of the Fuse attendance and thought he brought enough ruck plates…but the PAX were eating them up like TicTacs. So many were hustling to have the sandbags and ruck plates to add more difficulty to each set. It is impressive how strong we have become in a few short months. Next time I will have to bring 40lb plates!

Black Swamp Relay
5 Teams
60 Yards
One PAX runs at a time. While they are completing the relay the fellow team members had to hold reverse plank and could only allow one PAX to rest at a time. It was up to each team to figure out how to alternate that.
Here is where the incredibly over-complicated Black Swamp Burpee came into action. It was a burpee into a frog jump, reverse crawl back to your starting position still in plank, into a double plank tuck, double plank jack, double Merkin, jump to feet and take off. This was how each PAX had to start their run at the relay.
-Every 20 yards the PAX had to do a Bupree into a barrel roll on the down postion, jump up and finish burpee, then repeat and roll back.
After the Burpee Rolls at 20, 40, 60 yards it was a full sprint back to group.
Once each team finished they held Plank and waited for 6.
Mosey Back to Flag.

Count-o-rama, Name-o-rama, Trinity was the 6 and shared how F3 finally made him feel at home after 3.5 years in the Toledo area. Prior to that he struggled finding his place in our community until the F3 Toledo PAX came into his life…I think many of us can relate to how much we have connected with our community because of this group, whether you grew up in the area or are a transplant.
Prayers for the Tam family and the unexpected loss of the father of 3 kids, Mary Lou’s child, our physical and mental health for us and our families, for mothers and fathers dealing with the decision of having a child they are not prepared to have, and Rihanna.
It was a beautiful morning and a beautiful way to start the weekend. Have a great weekend gents!
-Stark

Beatdown 1/27

Began with 5 F3 principals / Count-o-ram-a

5 x 20 merkins with 50 yrd sprint or 25 yrd bear crawl

25 Lt. Dan’s

50 yrd sprint

25 Jump squats

50 yrd sprint

25 reverse lunge

25 single leg RDL

25 donkey kicks

50 yrd sprint

75 air shoulder presses

Time under tension:

1 minute single merkin

1 minute single squat

1 minute handstand press

Repeto TOT

end COT

PAX: Bambi, Bourbon, Jennay, Shakira, Spaulding, Flo, Raven, Buttermaker, Peepers, MR. Bean, Venom

Q: Moana

The Pax – Kitty, Sipe, Mr. Belding, Scrooge, Ticket, Dirty, & Balco (Q)

The Thang

i. Warm up (about 5 minutes)

Side straddle hops – 25 reps in cadence
Power squats – 15 reps in cadence
Mountain climbers – 10 reps in cadence
Up-downs – about 2 minutes in duration

1. Lap around the school (about 7 minutes)

Description: The pax ran a lap around the school and stopped at various points along the run at the Q’s call to perform the exercises below:

Decline push ups on the bleachers – 20 reps in cadence
Burpees – 15 reps
Flutter kicks – 25 reps
LBCs (Little baby crunches) – 20 reps
LBCs (25 reps, in cadence, 3 count)

2. Partner relays (about 12 minutes)

Description: The pax split into groups of two for partner relays. Partner 1 farmer carried a heavy weight (dumbbells or a cinder block) out for approximately 35 yards and back while Partner 2 performed continuous repetitions of the exercises listed below. The partners then switch for Partner 2 to farmer carry while Partner 2 performs the exercise.

Round 1: Chest press
Round 2: Weighted squats
Round 3: Military press
Round 4: Front shoulder raises

3. Partner pyramid (about 18 minutes)

Description: The pax remained in groups of 2 for a pyramid that consisted of 3 exercises. Each of the three exercises were performed for the following repetition pattern: 5 reps, 10 reps, 15 reps, 10 reps, 5 reps. (Note for clarity: All three exercises were completed for 5 reps before completing all three exercises for 10 reps and so on.) The three exercises were:

Exercise 1: Military press – Partner 1 and Partner 2 clasped hands. Partner 1 kneeled or sat on his 6 to perform the military press while Partner 2 stood behind to provide resistance.

Exercise 2: Push ups – Partners slapped five with each hand at the top of each push up rep before going down for the next push up rep

Exercise 3: Burpees – Partners high fived at top of each burpee rep before going down for the next burpee rep

4. Leap frogs, bear crawls, and crawl bears (about 6 minutes)

Frog jumps – Partner 1 leap frogged over Partner 2, who is holding in the squat position. Partner 2 then leap frogged partner 1. The leap frogging continued for about 50 yards.

Bear crawls and crawl bears – The pax bear crawled for about 50 yards then crawl beared for about 50 yards.

5. Guantanamo (about 2 minutes)

Circle of Trust, the 6, Ball of Man – Ticket was the 6. We had the opportunity to hear the profound impact that F3 has had on him. Prayers for those dealing with all types of loss: unemployment, loss of loved ones, and other types of loss. Prayers for a friend who recently divorced an abusive spouse.