Q: Bambi
PAX: Rooster, Woodstock, Bambi
Planted Flag, Mission & Principles
Quick stretching OYO
Bambi set the pace and Woodstock provided the route and distance updates along his home running route.
Total distance 3.2 miles over 30 minutes in the light snow.
Ended in COT with prayer led by Bambi.
Q: Gadget
Weather: 32 degrees and snowing, winds SW 7mph
Kick Off 6:10
Pax; 12- Android, Tupac, Nails, Sipe, Romano, Modell, Mayor, Gap, Rihanna, Dollywood, Splinter, Gadget
Warm-ups:
Side startle hops
Lunges
Jump squats
Mos
Jogging suicides 10yds-40yds-80yds-90yds (field layout)
Kick off
1st scores-6 Burpees
2nd score-12 Merkins
Interception- 15 Merkins
3rd score-18 modified Squats
4th score-24 Stump Humpers (up down planks)
5th scores and winning touch down by Nails-30 LBC
COT Prayers for our troops, Romanos , Rihanna and Tupac family
It was a pleasure and an honor
Preruck in Sylvania
Began with Mission Statement and 5 core principles.. Gap, Sipe, Tupac were present.. PAX added 10 pounds to pack and did a fast paced 45 min ruck.. Nice conversations on the route.. Good luck to Gap’s beloved Eagles.. ended in COT.. Thanks guys for posting. Thanks for the great support.
PAX = 26
FNG = 1 — Welcome Brian Geha, now known as “Coal”
Total = 27
PAX = Trinity, Nails, Klinger, Kitty, Bourbon, Dos Equis, Spaulding, Hedgehog, Bagels, Forman, Ozzie, Landslide, Pixar, Lavar, Colonel, Mater, Mary Lou, Buttermaker, Brute, Danica, Splinter, Dollywood, Poodle, H2, Spider Monkey.
Q = Brita
THE THANG:
Welcomed the most important member of the F3 Pax today to the center, our FNG, explain the F3 5 core principles and to give him an understanding of our mission and purpose. Pax circled up around YHC and proceeded to do 5 workouts in cadence: SSH IC = 20, windmills IC = 17, The Merkin IC = 10 (YHC implemented that full range of motion is most important in F3, grab some humility and get on your knees if you can’t obtain a 90 degree angle; if you can’t do 10 Burpees properly then do 5—don’t cheat yourself) the squat IC = 17, the flutter (Klinger) kick IC = 20.
Mosey to the tennis courts (5 courts in total) line up on far sideline. YHC explained the pain the Pax were about to embrace in order to punch their ticket as the “Greatest Ever” (at least for that hour)…
Suicide to 1st court, then 10 Burpees
Suicide to 2nd court, then do 20 sumo squats
Suicide to 3rd court, then do 30 merkins
Suicide to 4th court, then do 40 mountain climbers (2 is 1)
Suicide to 5th court, then do 50 American hammers (2 is 1)
Plank for the 6
Recover Mosey 1/4 mile around parking lot, rendezvous back at the tennis court side line
Bear crawl to 1st court, then 10 Burpees
Bear crawl to 2nd court, then do 20 sumo squats
Bear crawl to 3rd court, then do 30 merkins
Bear crawl to 4th court, then do 40 mountain climbers (2 is 1)
Suicide to 5th court, then do 50 American hammers (2 is 1)
Recover Mosey 1/4 mile around parking lot, rendezvous back at the tennis court side line
Frog jump to 1st court, then 10 Burpees
Frog jump to 2nd court, then do 20 sumo squats
Frog jump to 3rd court, then do 30 merkins
Frog jump to 4th court, then do 40 mountain climbers (2 is 1)
Frog jump to 5th court, then do 50 American hammers (2 is 1)
Recover Mosey 1/4 mile around parking lot, rendezvous back at shovel flag, circle up. F3 traditions were implemented in honor of the FNG. 27 men on their six, Guantanamo commenced.
COR, NOR, and “Know the 6”
Dos Equis shared being headlocked by iron man “Stark”; his military and family obligation has caused a pause in his F3 mission, Hedgehog immediately stated “Thank You” which was echoed by the Pax for Dos Equis’s sacrifice as a member of the United States military. He proceeded to share his decorated life and amazing accomplishments. RESPECT. Grateful to have your leadership.
COT: Spaulding and his 36 week beautifully pregnant wife and unborn child, patience, H2 and the tragedy he shared, Kitty and his family, our troops who give the ultimate sacrifice for our freedom, and those intentions that we hold in our hearts.
It was an honor to lead and be a part of such a fine group of men on this first Saturday in February. As I look at the man I was just a short 9 months ago to the man F3 has demanded I become, I am humbled, grateful, and deeply honored to be a member of F3.
Ozzie thank you for this opportunity.
Aye.
Pre Beat Down Ruck
Pax: Colonel, H2, Danica, Bourbon, Buttermaker, El Chapo, Wake, Hedgehog, Stamper, Nails, Splinter, Mater, Mary Lou, Bluto, Sunshine, Trinity
Q: Trinity
We did a quick review of the 5 core principles of F3. Pax agreed to follow YHC through Olander Park after warning that it was still closed and we may be trespassing (though YHC failed to mentioned we’d be scaling a few fences which may have been met with more resistance than potential traspassing fines). We started out heading east on Sylvania Rd to the southern entrance to Olander. All Pax successfully scaled the fence unscathed, though it was clear many of us haven’t hopped a fence since grade school. We followed the east side of the train around the pond to the northern entrance and scaled two more fences. Stamper stood guard and managed to keep all but Nails from hopping into the water in the drainage ditch. We continued north to Brint Rd, took that west to King and followed that the rest of the way in. We covered just under 4 miles in a little under and hour.
CoT: El Chapo was our 6 and shared how F3 has pushed him to share more than might normally in a personal setting.
YHC brought us home with BoM which was brief, though uninspiring. The lack of insight will be blamed on the cold temperature and the cold medicine YHC took before posting this am.
Moleskin: Always appreciate the opportunity to lead especially as this morning was my first time Qing a ruck. Admittedly, I was nervous as the Pax scaled the first fence as that could have ended badly had anyone had a fall. I’ll make sure to keep us on an unobstructed route in the future.
Nails proved his physical and mental toughness by completing the ruck and the subsequent RAK Q’d by Brita with a wet shoe. YHC’s feet were cold all morning so I can’t imagine adding wet socks to the equation with windchill temperatures in the single digits.
-Trinity
Began with the F3 mission statement followed by 5 core principles of F3.
Warmed up with side straddle hops and windmills in cadence and then stretched our hamstrings.
Ran to new location to work on abs
Everyone held plank as long as they could, then went to center to encourage the remaining competitors. 2 combatants were left planking when Q took mercy on them (not naming names because it was you against you, but those of us there know who they are! Nice job men). Everyone was a winner to push to their personal limits
Following exercises in cadence: Cross arm crunches, American Hammers, Mountain climbers, Leg raises
Ran back to original location to Work on Full Body
Following exercises in cadence: Burpies (this was the Q’s gift for those in the Burpie challenge, your welcome), Scissors, High steps, Plank jacks, Merkins
Run back to position 2 and worked on legs.
Everyone held Al Gore for max time until they could no longer hold, then went to center to encourage the remaining competitors. There was one person that outlasted the others (not naming person because it was you against you, but awesome job!). Everyone was a winner to push to their personal limits
Following exercises in cadence: side lying left leg lift, side lying right leg lift, squats and calf raises.
Returned to start for final push. Running out of time so did triceps dips and plank taps shoulder & stomach, which PAX lovingly renamed as Macarena planks (but Q prefers the name TuPacarena Planks)
Venom, Stark, Huffy, Virus, Shakira, Jennay, Flo, Sipe, Cobra, and Tupac (Q)
Ended
in a COT and most PAX enjoyed a 2nd F at lamplight
Pax – Jennay (Q), Stark, Shakira, Tupac
Opened with Mission statement and 5 core principals.
Moved to a brief discussion on difference between good pride and bad pride. Pride in what you do vs. being too prideful to ask for help. Goal for the ruck would be to carry the 60lb sandbag as long as you could muster and not be too prideful to ask for help when you need it. No timer would be set for rotation, only asking for help could take the load off your shoulders.
Rucked for just under 6 miles with the first hour around downtown Perrysburg area and the second half around the track at Woodlands park.
Closed with COT and Jennay was 6th.
QIC: Romano
PAX: Dauber, Rocko, Modell, Honeymoon
FNG: Joel “Tha Dude” Pollitz (EH Credit: Honeymoon)
Tha Thang:
6 PAX converged on The Oasis for the beatdown.
Warm-Up
10 Side Straddle Hops
Heat #1
Pairs of 2- Between the 2, complete:
200 push-ups
200 squats
200 big boy sit-ups
While your partner does the reps, other partner picked up a coupon and ran/walked 50 yards and back
Heat #2
Partners run a 1/2 lap, meet in the middle
10 bro-pees
Partners run a 1/2 lap, meet in the middle
10 bro-pees
Heat #3
Jack Webbs to 7
1/4
Frog Jump 20 Yards
2/8
Frog Jump 20 Yards
3/12
Frog Jump 20 Yards
Etc. until we got to 7
PAX offered great thoughts on fatherhood/husbandhood/patience/prayers for all. Romano offered final thoughts and prayers.
2/3/18 Pre-Ruck
Q: Mother Rucker
PAX: Dauber, Honeymoon, Modell, Mother Rucker
AO: The Oasis
Began with the F3 principles: outside, free, men, COT, peer lead. Left the Oasis and returned after 1 hour, 9 minutes, and 14 second had passed, and 3.87 miles had been traversed. One little break was made for a quick 60 second plank hold in Start HS parking lot. During our short time together much bonding was had, and many of the world problems were solved through thought and word. The ruck was ended with gratitude for the PAX present, and prayer intentions were offered.
QIC: Hustle
8 pax posted for ‘A Rucksack Workout’: Wake, Sideshow, Balco, Mercy, Bluto, Mr. Belding, El Chapo, Hustle. Some guys came from a pre-ruck and I’m sure wanted nothing more to do with their rucksacks but showed up anyway.
We warmed up, doing a seamless transition from SSH, to Merkins, to American Hammers, all in cadence.
Da Thang: 4 cones set up at the top of Mt. Doom about 25 yards apart. We partnered up and each group started at each of the cones. Cone 1- squat thrusters using the rucksuck; cone 2- AMRAP of merkins with the rucksack on then remove once you lost form and finish the set; cone 3- ‘sack swings’ (i.e. kettle ball swings using the rucksack); cone 4- partners stand back-to-back and rotate 180 degrees, passing the rucksack. After each set, we ran to the bottom of Mt. Doom and did SSH doing the same number of reps that was just performed at the cone, leaving the rucksack at the top then running back up. Set 1 was 30 reps at each cone of each exercise, then 25, then 20 (the hope was to do 15, 10, and finish with 5, but YHC wanted to do something else). We had to hold the rucksacks overhead to go to the next cone.
After we all finished set 3 of 20 reps, we circled up. I think some were hoping that this was the COT but YHC had more in store with plenty of time for more exercises. We used our rucksacks and did American Hammers in cadence, stood up after each rep and hopped over the sack, sat back down, until we got to 10.
We then stood up, held the rucksacks in a bicep curl position. Wake started us off, and would lower the rucksack down and curled back up. This was done around the circle until we finished 10 reps, holding the rucksack in curl position until your turn was to lower it. A similar thing done next with rucksack overhead presses, holding the rucksack above, then lowered it once the guy before you lowered it, until we did 5 reps. Finally, we did static flutter kicks, with the rucksuck held above. But we started with 1 flutter kick, then all the way around the circle, then 2, etc. until we got to 5.
‘Learn about the 6’: it was Mr. Belding’s turn, and I think he said might have been his 4th time doing this (maybe he’s starting to do this on purpose??). He was EH’d by Colonel and was one of the first guys to show up at the first beatdown. He let us know what F3 meant to him to which we responded with an ‘AYE!’
The COT finally arrived with prayer intentions for one of El Chapo’s friend with stage 4 breast cancer and her family. YHC ended with ‘The ball of man’.
I appreciate being able to lead you guys, a privilege for sure, and never taking it for granted. Thanks again for the opportunity!