Wednesday Night Workout (Pride Rock) – 2/28/18

On this last day of February 10 paxs were about to embark in a partner workout. Then a car pulled up and Sipe’s worst fear happened: 11 paxs, an odd number, embarked in a partner workout. Although Chappo did offer to leave and hold a table at tequila for when we were done. Being frustrated, Sipe decided to go sleeveless for the first time in 2018. Hedgehog was quite impressed with the guns.
We warmed up with side straddle hops in cadence. However Sipe forgot to count to two and the cadence got all screwed up.
On to the workout. We moved to the grass. All the exercises were for a minute. The first exercise was inclined merkins. One partner got behind the other held up their legs while the other did merkins. The next exercise was the partner that held the legs now did a high plank while the other pax crawled under them. When the pax went through the pax holding the high plank went to a low plank. The pax that crawled through now jumped over the pax in the low plank twice. Then repeat the high plank and crawl through for a minute. The third exercise was leg circles over and under the other pax also doing leg circles. Reverse directions at 30 seconds. Our fourth exercise was the partner holding the legs in the push ups now did one arm rows while holding the other partners ankle. The partner being rowed kept his body tight and acted like he had no waist. He became a lever. Next one pax did a low plank while the other put a leg on the others back very lightly and did Bulgarian squats switching legs at 30 seconds. Next one partner laid on the ground while the other stood over him The pax on the ground lifted his legs and the other pax pushed his legs down either right, left or straight down. Next one pax went in a plank while the other lifted his legs (similar to the inclined merkins) put the partner holding his legs did squats. The paxs threatened violence if pictures of this ever got out. Next we did partner sit ups. Next one pax got on his back and did leg presses with the other pax laying his chest on the others feet. Chapo asked Belding to look into his eyes and Mickey got a little gassy on this exercise. The final exercise one partner was in a plank while the other lifted his legs from behind (similar to inclined merkins again) the pax holding the legs would drop one at a time while the other pax tried to keep them up. We then did them all again with roles reversed. We finished with a few ab exercises (hip dips/knee to elbow and crunches). We prayed for students, those in labor, our dead, those with cancer, and for our troops. It was a really fun workout, really not like a workout at all, it was more like just hanging out with friends having a good time. The men of F3 make F3 special. It was an honor.

The paxs were Brita, Gap, Hedgehog, Mr Belding, El Chappo, Mickey, H2, Stiffler, Bagles, Gadget, and Sipe.

Pre-Beatdown Run (Pride Rock) – 2/28/18

Pre-Beatdown Run
AO – Pride Rock
Q – Hedgehog
PAX – Bagels, Gap, Hedgehog

Run – 4.3 miles

Defer F3 principals and COT to the Beatdown

Don’t Stop Now (Atalanta) – 2/28/18

Don’t Stop Now:

Date: 02/28/2018
Time: 5:30 – 6:30 AM
Location: Atalanta – RiverCrest Park

Q: Bourbon
PAX: Shakira, Bambi, Buttermaker, TuPac, LandSlide, Ticket, Woodstock, Bourbon (Q)

F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership

Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)

• 10 side lunges (per side; alternating sides)
• 15 deep squats
• 25 four count side straddle hops

• Four cones in corners to make a box. Roughly 100 yards from cone to cone.
• Pair up into partners.
• Both partners start at the same cone. One partner takes off and sprints to next cone while the other partner completes as many of the exercise for that cone as possible.
• The partner that just ran then does the exercise while the other runs to meet at same cone.
• Both partners take a 20 count to cool down.
• Repeato to next cone with different exercises:
o Cone 1 = merkins
o Cone 2 = American hammers
o Cone 3 = burpees
o Cone 4 = LBCs

• Glow in the dark ultimate Frisbee

Count-O-Rama, recognize the 6th, and Name-O-Rama. Ticket was the 6th.

COT / Prayers and Intentions: Spaulding and his wife and new baby; Shakira, Bambi, and Moana all expecting; thankful for our mental and physical abilities and our freedom; all those that have come to F3 and have disappeared, those that are being EH’d, and those that are yet to be EH’d to see a path to stop suffering from sad clown disease.

Honoring the Victims (Stone Wolfe) – 2/28/18

AO – Stone Wolfe

Q – Hedgehog
Pax (18) – Gap, John Henry, Dollywood, Splinter, Kitty, Mr. Belding, Mater, Ollie, Ozzy, Scrooge, Mailman, Poodle, Klinger, Pooh Bear, Sipe, Costanza, FNG (Elena), Hedgehog

F3 core principals – welcome Ryan Sedlock (FNG EH’ld by Hedgehog)

Mosey to the track

“Honor the Victims” – On February 14th at approx. 14:40 hours a madman entered Stoneman Douglas High School in South Florida and opened fire with an assault rifle eventually killing 17 students and faculty. Today we honor those 17 victims and their families with a good old fashioned F3 Beatdown.

The Thang:
17 half laps of the track, circling up at every half lap to do 17 reps (in cadence) of one of 17 different exercises (see below)
Backward Lunges
Forward Lunges
Mountain Climbers
Supine Hip Thrusters
Plank to Push Ups
Side Lunges (left)
Side Lunges (right)
Bicycle Crunches
Jump Squats
Partner Sit Ups
American Hammers
Overhead Press Ups
Leg Lowering

Finish with one full lap and onto the COT (total distance 2.60 per Klinger’s gps)

Recite the individual names and ages of those killed at this horrific incident while the group silently prayed for them.

Countorama, Nameorama, know your six (Pooh Bear), introduce our FNG (Elana), prayer intentions

Super Secret Mystery Ruck (The Necropolis) – 2/27/18

Super Secret Mystery Ruck:
(D2X: Dolphin and Daffodil and reflection on IMPACT)
13 PAX: Bourbon, Bambi,Buttermaker,Venom, Woodstock, Cobra, Matinee, Modell, Flo, Jennay, Pixar, Shakira, Casper (Q)
1 FNG: Matinee (EH: Modell)
Approximately 5K of rucking
Since there has been a lot of intense rucking lately to prepare for GrowRuck 009, I thought it might be nice to do more of a lighthearted 2nd F focused ruck. Rather than rucking with coupons today, the PAX were asked to reflect on their Dolphin and Daffodil and the idea of impact. I had prepared additional information from Q source regarding IMPACT as an acronym: Influence, Missionality, Positive Habit Transfer, Accountability, Correction and Targeting but after making my way through the PAX, it seemed everyone was enjoying the Fellowship, so I opted to keep the message brief today.
Truly blown away by all PAX today. As a soft-spoken, hesitant Q, I was definitely sharpened by the assistance offered by so many of you this morning, be it input on the route, ideas about timing, maintaining pace, keeping an eye on the 6, or even suggestions about the flow and feedback afterwards. Rather than call out everyone individually for their contributions, I just want to thank you all for your participation and help. Thanks to Pixar and Modell for making the trip to Perrysburg and welcome Matinee! I hope to take all of this back and get better each time I’m fortunate enough to Q. Hoping everyone enjoyed the breather and hanging-out time this morning. Hope you each had the opportunity to consider your D2X, Dolphin, Daffodil and maybe even your Ultimate Life Purpose.
COT: Prayers for our own health and those of loved ones, those with new 2.0’s or 2.0’s on the way, wisdom in decisionmaking and realization of our own potential impact and the use of our individual gifts.

Ruck in the Park (Caddyshack) – 2/27/18

PAX: Mailman, Mother Rucker, Jimmy Dean, Bluto, Dauber, Scrooge
Q: Scrooge

The Thang: 3.5 miles with 2 coupons
Pax showed up at the police museum parking lot to find an overfill lot for police cruisers that should be in service but the City of Toledo must not want to get them dirty. Mother Rucker was so gracious to provide us with 2 coupons this morning and YHC decided wisely against the 80lb sandbag and 16 lb sledgehammer. YHC waited a minute or two looking for John Henry but we pressed on after not being blessed with his presence this morning. Core principles were shared and we were off with a tiny bit of help from the local “sherpa” we found our way to UT and back without too many hiccups in the path. YHC got a smidge lost and forgot a headlamp but other than that fun was had by all.

COT: Mailman volunteered for the 6 and discussed his love of F3 and what it means to him. Prayers were said for Dauber’s father in law and PAX work conditions

Moleskin: What would a ruck be without seeing a cop in a parking lot with nobody else around. Good thing he decided to shine his light at us to let us know he was awake. One of these days YHC will not need the local Sherpa’s help to not get lost, but that day was not today. Thanks again for the opportunity to lead!

Ruck – Charge Faith Hill and Honor Some Flags Along the Way (The Ruckus) – 2/27/18

Q: Mayor
PAX: Trinity, Mayor, Rose, Kitty, Colonel, Hedgehog, Froman, Worm, Custo, Mayhem, Splinter, Sipe, Cogsworth, Brute, Ollie, Hustle, Mad Dog, Mickey, Stamper, Brita, El Chapo, Klinger, Android and Rihana,
We rucked over a 5k (3.3 mi) thru St Joe’s, Lourdes, charged Faith Hill, Sleepy Hillow, Mayor’s office and Fire Station1. We honored US flags with merkins (80 in total). We ended with a circle of trust. Froman, as the 6, shared what the group means to him. We prayed for Brita’s dad, Worn’s neighbor, Android’s wife’s surgery today, all men considering a church retreat, for those that put up with our time away from home to participate in F3 and others I have forgotten as well as others that were unspoken.

40 Minutes of Hell! (The Gauntlet) – 2/26/18

QIC – Poodle
PAX – 10 – Landslide, Peepers, Virus, Bourbon, Shakira, Kasper, Tupac, Spaulding; Poodle
It was a beautiful dry 35 degree morning in the gloom, the Pax were ready to start the week strong. We did a review of the F3 Principles and got right into the workout:
The Thang:
-Warm up in cadence with 25 side straddle hops, 20 windmills, Michael Phelps OYO, then mosey around the school.
40 Minutes of Hell Beatdown consisted of the following:
-Partner up with 1 partner jogging backwards approximately 50 yards, performing a “Bobby Hurley” then showing off their best jump shot (towards the end the jump shots turned into set shots) then jogging back to switch with Partner 2. During the jog the opposite partner is performing the following exercises until the team reaches the total:
1st half:
-100 Burpees
-200 LBC’s
-300 squats
After a very short halftime break we started the 2nd half:
-300 arm circles
-150 merkins
-300 imperial walkers
*There were many racing challenges throughout the workout mainly led by Bourbon, great way of pushing the PAX
The group finished with 2 rounds of Guantanamo. Some of the best Rage, ACDC, Eminem, Metallica & Tupac were added background for the workout.
-Kasper was the 6 and shared his name was from lagging at the first ruck he caught up unnoticed like a ghost on the group. Impressively he EH’d himself and we’re glad to have him out with us!.
BOM – Prayers for the upcoming babies on the way, for chemistry at work, for a 1st grade accounting presentation, and for our kids to be safe in school.
Great work this morning boys, I appreciate the opportunity to come to Pburg to lead such a strong group

Three Volley Salute (Faith Hill) – 2/26/2018

PAX: Rooster, Colonel, Brita, Dauber, Jimmy Dean, Splinter, Ticket, Mickey, Trinity, Wake, Brut, Mayor, Rose, Mailman, Kitty, MadDog, Ollie, Pixar, Scrooge, Froman, Gadget, Bluto, Glitch, Mayhem, Coxworth, Modell, Worm, Dauber, FNG “Oral B”

Q: Woodstock

Started with pulling FNG into the circle and making sure to cover the 3 F’s, Mission, Core Principles, Disclaimer.

Warmup: mosey to AO, count off by 7 (took some work;) and disperse to station.

The Thang:
7 stations, 3 exercises. a hill. 3 minute timer.
Station 1) 10 reg burpees, 7 manmaker burpees, 5 broadjump burpees.
Station 2) 20 squat jumps, 10 LT Dans, 10 Kitty kicks (2 is 1)
Station 3) 20 wide merkins, 20 regular merkins, 20 close/diamond merkins
Station 4) 25 lbcs, 10 absolution, 10 Imperial Walkers
Station 5) Crowd Pleaser – Groiner to Merkin (1:1) pyramid to 5, then back down and up again.
Station 6) (w/coupons) 15 bent over rows, 10 overhead press, 10 curls
Station 7) Bear crawl to cone and back the whole 3 minutes.

Every 3 minutes we will run up the hill and when you come down go to the next station – the faster you got up and down the longer you could “rest” before next round.

Ended with COR, Name the FNG, Mayhem the 6, and BOM.

Moleskin – thanks for giving YHC the Opportunity to lead at Faith Hill today, it was a blast. It was a nice change Q’ing 30 vs 8-14, was really cool coming back down the hill through a wave of HIM pushing it to the limit. I am gad everyone got a turn on “Charlotte” – we all love her out in the Burg, so we wanted to share that love with you on a Monday to start your week off right.

Last Minute (Pride Rock) – 2/25/18

PAX — 2 — Splinter, Brita
5 Core Principles
SF — Flying gracefully.
Q — Brita
The Thang — 3.30 mi/8:24 pace even with 20 Merkins every 1/2 mile (120 merkins total)
The 6 — Splinter: F3 revolution in his life is amazing. I pray all of you get to hear it.
COT — Powerful and humbling with just two men.