One Hit Wonders (The Fuse) – 2/18/18

Q – Hedgehog
PAX – Sipe, Modell, Gap, Scrooge, Hedgehog
F3 – Core Principals

The Thang: 5 stations (tunes by one hit wonders from the 80’s & 90’s)

#1 – 20 band bicep curls, sprint 80 yards, 20 merkins, sprint back
#2 – 20 band tricep extensions, sprint 80 yards, 20 merkins, sprint back
#3 – 20 band squats, sprint 80 yards, 20 merkins, sprint back
#4 – 20 seated band rows , sprint 80 yards, 20 merkins, sprint back
#5 – 20 burpees, sprint 80 yards, 20 merkins, sprint back

Repeato above

#1 – 40 band bicep curls, sprint 80 yards, 20 merkins, sprint back
#2 – 40 band tricep extensions, sprint 80 yards, 20 merkins, sprint back
#3 – 40 band squats, sprint 80 yards, 20 merkins, sprint back
#4 – 40 seated band rows , sprint 80 yards, 20 merkins, sprint back
#5 – 40 jump lunges, sprint 80 yards, 20 merkins, sprint back

40 band press outs
60 banded mountain climbers

Repeato above

COT: countorama, nameorama, “know your 6” Modell, prayer intentions

Blow out those Arms Again, Ruck (The Fuse) – 2/18/18

This surprisingly icy morning 3 paxs Gap, Hedgehog, and Sipe headed out for a ruck. We brought two sets of 10lb dumb bells. 2 of us did bicep curls while the other carried the flag.

We rucked down Sylvania Ave through planet fitness parking lot and past their front doors. Back down Sylvania through the YMCA’s parking lot and turned around and went back to southview high school.

We prayed for the troops, first responders, and the victims and families of the victims in Florida.

Beatdown (Mt. Doom) – 2/17/18

2.17.2018

The Q: Honeymoon

The PAX: Mr. Belding, Brute, Bluto, Sideshow, Gadget, Buttermaker, and Honeymoon

The Thang: First, thanks for the opportunity to lead and also shout out to buttermaker for joining us in Sylvania this week. We started with the 5 core principles. Mr. Belding advised me the night before that the hill was a S***show so I decided to change the beatdown up the night before. Lo and behold tho the hill froze overnight and it really was not that bad, but decided to stick with what I changed it to. The PAX got pretty lucky, I was going to make them do A LOT of hill sprints. Instead here is what we did, to loosen Bluto up a little bit we started with:

SSH x100
Squats x75
Merkins x50
Burps x25

Then, as fast as possible:

Lap around Northview x1
Squats x21
Burps x21
Squats x15
Burps x 15
Squats x9
Burps x9
Lap around Northview x1

and then:
Big boy sit ups x50
Tuck Jumps x25
Merkins x40
Squat jumps x25
Squats x30
Burps x25

and then there was MARY:
1 minute of each exercise
Pickle Pounders
Merkins
Shoulder Tap
Side Plank with a Twist (both sides)
Bicycle Kicks
Pickle Pounders
American Hammers

Ended with COT. Prayed for Gadgets friends and their family’s loss of a loved one while on vacation. The families of the people involved in the mass shooting in Florida. Our troops. And that God would continue to shape this group and lead us in our families, our workplaces, and our community. Knocking down pins.

Sipe’s Super Saturday (The Fortress) – 2/17/18

The morning was mild but the ground was soft and wet. 15 paxs, one FNG (Dinghy), and Jennay’s dog all embarked in a classic beat down from the north, the surrender workout.

In the surrender workout each move builds on the next. So the first round is one move, the second round is that same first move plus a new one. The third round is those first two moves plus a new one, etc.

Round one: 6 surrenders 3 starting with the right leg and three starting with the left done in cadence.
Round two: repeat round one plus 6 up/down jacks in cadence.
Round three: repeat round 2 and 10 merkins with a down on three up on one cadence.
Round four: repeat round 3 and 10 full big boy sit ups.
Round five: repeat round 4 and 6 side plank knee to elbow each side.
Round six: repeat round five and 6 flutter kicks in cadence (meaning 24).
Round seven: repeat round six and six burpies in cadence.
Round eight: repeat round seven and six plyo lunges.
Round nine: repeat round eight and six in and out squats.
Round ten: repeat round nine plus 10 skaters.
Round 11: repeat round ten plus 6 imperial walkers (two is one).
Round 12: repeat round 11 plus 10 side straddle hops in cadence.
Round 13: repeat round 12.

At one point we did have to move to higher ground because it was wet.

We prayed for the unborn, school children, against senseless violence, and for first responders and our troops.

The paxs were: Dinghy, Stark, Jennay, Tupac, Flo, Virus, Spaulding, Huffy, Bourbon, Mr Bean, Bambi, Venom, Landslide, Coal, Peepers, and Sipe.

I’d like to thank the perrysburg guys for their hospitality and thank Bourbon for allowing me to queue. It was truly an honor.

The Gauntlet (The Oasis) – 2/17/18

QIC: Modell

6 PAX, 0 FNGs: Rocko, Dauber, Meatloaf, Simple Jack, Model, and Kitty

Kitty, Simple Jack, and Rocko were waiting and engaged in some parking lot mumble chatter as Dauber, Meatloaf and Modell arrived back to the Oasis home base after taking a 1 hr., fast paced pre-beatdown ruck, which was Q’d by Dauber.

Once gathered, we opened up with the 5, F3 principles and began some stretching to loosen and prepare our bodies for the range of exercises we would perform.

Gauntlet Round I:
Headed to the jungle gym, circled up, and as each man took his turn completing 5 man-makers (pull ups), the rest of the group performed continuos squats in cadence. Plenty of squat holds on the down cadence and frog hops on the up cadence. Repeat-o.

The PAX then performed 30 V Ups in cadence and went to the concrete stoops to complete 20 box jumps in cadence.

Gauntlet Round II:
For round 2 we moseyed over to the Start High School parking lot carrying 3 cinder block coupons. Each man handed off the coupon to another about 3/4 of the way to the school.

Once at Start HS we performed 50 LBCs in cadence.

We then split up into 2-man teams. While one man ran to the other end of the parking lot row (about 40 yards) and then back (another 40 yards), the other man performed cinder block tricep dips (minimum of 20, but more if able). This was done 4x.

The planned next exercise was changed when the PAX spotted a young kid running up and down the rows. Dauber said he was probably a wrestler trying to make weight. We ascertained, and that was indeed the case. We invited him to join some of the workout if he wanted. He came over and we broke into 2-man teams. One man ran to the end of the row w a cinder block coupon while the other man performed 5 merkins and ran to catch up w the partner running w the cinder block. The partners switched roles and repeated.

This was done 3-4x and the kid stopped us to say that he felt like he’d made weight!

After our young visitor left, we completed 25 plank jacks in cadence.

Gauntlet Round III:
We moseyed back to Oasis home base w our cinder block coupons. Once back we completed 50 big boy partner sit ups; 2 rounds of bear crawls, side shuffles, frog hops and sprints; a quick sprint; and a core exercise of each man’s choosing.

Ended in COT: count-o-rama and name-o-rama. Spotlight on the 6 – Modell talked about his appreciation of F3 and how the PAX pushes him to be better. He grew up in Cleveland and is a Browns, Cavs, and Tribe fan. His F3 name was given to him against his wishes, as Art Modell was the owner who moved the Browns to Baltimore. BOM included prayers for family members, friends, students and co-workers. Special prayers for community in Florida where most recent school shooting occurred and that God provide us opportunities to connect with young people in ways that keeps them from resorting to violence.

Thanks for the opportunity to Q.
– Modell

Century Club! Part Deux (The Fuse) – 2/17/18

-the Fuse
February 17
5 core principles
Q-Mickey
25 Pax -Droid, Rihanna, Mater, Danica, Pixar, Colonel , Klinger , Brita, Ollie, Mad dog, Mary Lou, Ozzie, Stamper, Cogsworth, Venus , Nails, Goose, H2 (hate) , Froman (respect) , Friday (hate) , trinity, wake , splinter , Mickey
Welcome FNG – Stiffler( hate )

6 stations 2 workouts at each station .
Done with a partner both do 10 of each exercise per station . Continue to run around the track stopping at each station until time expired.
donkey kicks
partner sit-ups
plank jacks shoulder taps
-bropees
jump squats
flutter kicks
-partner merkins
-pickle pounders
Mountain climbers
diamond Merkins
imperial walkers
Froman -wide Merkins

COT

Mole skin – first off “brita” showed up with a legendary mustache . Then he took on the role of his mustache brotherin Hedgehog and pushed this YBIC the whole time. He is ridiculous . Colonel shook off another fall from his shows locking up and kept up with Klinger . The PAX once again did not let this YBIC down pushing throughout with no one stopping . I was so proud of the progress that we have shown by dominating the century club reborn . The FNG Stifler came in and killed it like it was nothing . Look forward to seeing him out there in the gloom.
Prayer intentions – gratitude for this beautiful opportunity and starting in darkness while finishing in God s glory , sideshow mom , Rihanna mother in law , respect to the hero who jumped in front of bullets in Florida , dauber s family and all others I may have missed . Thanks so much.

Back to Rucking! (The Fortress) – 2/17/18

3fs, mission, principles

10 PAX: Bambi, Bourbon, Casper, Flo (6:00 pickup), Huffy, Jennay, Mother Rucker, Shakira, Stark, Tupac, Woodstock (Q). Jennay’s dog also rucked with us this morning and did amazing.

The thang – 5.85 miles in ~1:45, 60 & 40 lb coupons for the first hour rusted every 2 minutes. No coupons for last :45.

Moleskin – YHC had a plan to throw down some mileage (7+ routed), get in some simple coupon switching practice, and just overall get back to rucking after personally missing a couple and having a few alternative rucks thrown in (@bambi)…

Well, it’s funny how a simple missed turn can change those plans. Kinda seems like a metaphor for life – even the best laid plans can go screwy with a simple mistake or wrong turn. Being prepared for and accepting of those twists and turns has a major influence on what happens next, both the good and the bad. In the case of this ruck, that missed turn resulted in not being able to attain the mileage desired (bad), but a great 2nd half of the ruck that led to many great conversations with PAX that I see everyday and those that I just met recently – the time, miles, and gloom flew by while discussing the future of our 2 hour rukcus, Spartan race, mountain biking, wrastlin, the merits of a good run, sarcasm and children, new babies/expectant Father’s, and so much more. YHC could also hear the Mumble chatter behind as the PAX rucked and rotated up to take the colors and head the columns. This ruck became every bit of a 2nd f (bonus points @ ticket? 😉 ) and it was amazing. Just like in life, it’s not always going to go according to plan but if you are prepared and adaptable, and surround yourself with great people, amazing things came happen out of the unexpected.

As Rocky said: yo Adrian, I did it.

Oh wait, wrong quote. How about: let me tell you something you already know. Life ain’t all sunshine and rainbows. It’s a very mean and nasty place and I don’t care how tough you are it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t about how hard ya hit. It’s about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That’s how winning is done!

This ruck and the wrong turn was nothing compared to some things we are all dealing with like sick kids and injuries, decisions about our futures, and so much more , but these lessons tend to help us train our brains and our spirits to not let speed bumps turn into some insurmountable object. Fight the urge to give up or concede. If you are going to lose, lose on your terms and never go down without a fight.

Pre-Ruck (The Fuse) – 2/17/18

The Fuse
Pre-Ruck
Q-Splinter
18 Pax – Nails, Cogsworth, The Colonel, Trinity, Bluto, Stamper, Mickey, H2, Ozzie, Mater, Danica, Mary Lou, Wake, Klinger, Froman, Friday, Buttermaker, Splinter

First off, what an awesome turnout for a pre-ruck on Saturday morning! 18, wow!! The GrowRuck is approaching and I think the PAX is getting ready to show what they can do.

5 Core Principles

We speed rucked 3.4 miles this morning averaging a 14:25 pace. The weather was cool but comfortable once we got going. The route was straight forward…down Sylvania to McCord to Central to Percentum to UT Trail to Southview.

Moleskin
-17 of us stepped off towards Sylvania and as we were walking down Cougar Ln, we were greeted by the Colonel mobile, which was running a couple minutes late due to the long commute. The Colonel was then tripped up by a Cougar in the parking lot causing him to take a spill, fortunately he was okay and it wasn’t a Puma or a Tiger, tough morning for him.
-The PAX kept great pace however there were some disagreements regarding the consistency of the pace in the middle which resulted in friendly back and forth and some call outs, no one puts Sausage King in a corner.
-Thanks to Trinity for his assistance in assuring safe passage for the small road stretch on Central.
-Mickey fleeced everyone’s headlamps at the end of the ruck to assist with his Fuse beatdown soon to follow.
-Everyone seemed in good spirits and it was an awesome start to a Saturday morning!

Prayer Intentions: Prayers for the troops, patience, and for those who are struggling to have children.

Thanks men for the chance to lead once again, always a humbling and rewarding experience.

Splinter

Pre 3rd F Hat Trick Ruck (PBG Y) – 2/16/18

Q Flo
PAX Tupac, Rooster, Buttermaker, Raven & Bambi
Reviewed mission & principles. Drew suggested rucksack weight loads from a hat. Added iron plates as needed. Loads ranged from 40# to 60#. Rucked 5k course at 15:49/mile pace. Ended with COT before joining 3rd F. 🇺🇸

Post-Valentine’s Day, Love Your Partner Ladder (The Wall) – 2/15/18

Spaulding: Partner Ladder Workout

The Pax: Casper, Tupac, Landslide, Stark, Venom, Coal, Woodstock, Peepers, Spaulding (Q)

Started with some cadence warm-ups: 15 Side Straddle hops and 15 mountain climber merkins then ran over from the wall to the hill at Hood Park.

The partner ladder included:
50 Lieutenant Dan’s (total between partners) one partner ran 50 yds and back while the other did reps and then switched
100 Burpees (total between partners) one partner ran 50 yds and back while the other did reps and then switched
200 Merkins (total between partners) one partner ran to the top of the hill and back while the other did reps and then switched
400 LBC’s (total between partners) one partner ran to the top of the hill and back while the other did reps and then switched
800 Shoulder press (total between partners) one partner ran to the top of the hill and back while the other did reps and then switched

ran back to the wall and did 100 air squats to celebrate Tupac’s 100th post in less than 100 days

count-a-rama, name-o-rama, get to know the 6 (Coal) and finished with a circle of trust with prayer intentions and a prayer