Sorry for the late post. 15 members of the pax were present at the gloom 2/21/18:
Romano
Sipe
Modell
Scrooge
Bluto
Mailma,
Wake
Ollie
Hedgehog
Poodle
Splinter
Kitty
Gap
Dollywood
Cogsworth (Q)
The five core principles of F3 were presented at 5:30 AM.
We ran 400 meters in a single line while doing an Indian run describing unique descriptions about ourselves. We learned very interesting things about our PAX. In between every run, various exercises were conducted as a group. At the end, we ran 2.5 miles. At the COT we prayed for families having difficulty starting a family, patients with loved ones, and for the families in Florida most recent shooting.

In the first spring weather day of 2018, 9 PAX showed up to ruck as the deer left the park. It was almost as though they knew something was about to go down and wanted to get out of the way.

Jimmy Dean started the 5 core principles and then got distracted by two more cars rolling in. Now the PAX was at full strength at 11 men. The 5 core principles were finished, courtesy of Bluto helping YHC. We reviewed the mission of F3 and Dauber grabbed the flag to get the ruck started.

There was much mumble chatter around Mother Rucker’s ranger panties and his ivory legs. When he ran up to the front to grab the flag and Stamper’s headlamp shone on them, the PAX were taken aback and had to shield their eyes from the horrific sight.

Our eyes recovered just in time to wade through the deep waters that crossed the path. As our feet got wet, we knew that something special was about to happen.

After we crossed the bridge, the PAX that had been on a Go Ruck Tough suddenly were hit with fear and panic. They rubbed their eyes and took a second look at a giant tree that had fallen across our path. They waited with sweaty palms and a nervous look, waiting to see if Jimmy Dean would have them pick up the tree. Though the desire was there to do so, YHC, decided it best to clear the way and move on.

Despite concerns about upsetting the local park rangers for doing their work for them, we decided to move the log to clear the path. The rest of the PAX breathed a sigh of relief and smiled as we continued on.

When the lights of Promedica came into view, we knew we were at the end of our time. We headed back to the parking lot where YHC made the PAX partner up and do a ladder of squats. One person took a turn doing 1, then the other did 1, all the way up to 10 and repeating 10 back down to 1.

Lots of men in the PAX have/are making career changes to become better men and to better take care of their families. We ended with COR, NOR, COT and BOM.

Q: Jimmy Dean

PAX: Romano, Balco, Rooster, Ticket, Modell, Mother Rucker, Bluto, Stamper, Gap, and Dauber

The Thang: Rucked 3.38 miles along the paved path around Ottawa Park. Upon arrival back at the Police Museum, we used the last few minutes to do a partner ladder of squats 1-10 and back down 10-1.

COT: The Wood family, Balco’s job hunt, families of the school shooting in Florida, the man who fell at the Go Ruck Heavy, and the troops.

President’s Day 2018 Workout #45
27 Post. No FNGs

Ollie/Dauber/El Chapo/Mater/Mickey/Klinger/Froman/Colonel/Ozzie/Brita/Trinity/Ticket/Side Show/Glitch/Romano/Hedge Hog/Fudd/Mad Dog/Honeymoon/Pixar/Splinter/Jimmy Dean/Mother Rucker/Kitty/Stark/Gap/Brute

Started with a lap around NV high school
Count off into 4 groups

Station 1: Top of the Hill
Set 1: 45 Squats
Set 2: 45 Jump Squats
Set 3: 45 Squats
Set 4: 45 Jump Squats

Station 2: Back Parking Lot
Set 1: 45 Lunges
Set 2: 45 Mt Climbers 2 is 1
Set 3: 2 Sets of Wall Sits 45 seconds each set
Set 4: 45 Jump Lunges

Station 3: Pool
Set 1: 45 LBC
Set 2: 45 Full Sit ups
Set 3: 45 Pedal Pushers
Set 4: 45 American Hammers 2 is 1

Station 4: Over by trees
Set 1: 45 Merkens
Set 2: 45 Diamond Merkens
Set 3: 45 Wide Merkens
Set 4: 45 Merkens

Five total laps around school, should equate to 2.15 miles. The theme was 45: 45 Presidents: 45 Minute Work out with 45 Reps. Glad to get out and Q, first Q of 2018 for me.
COT: Prayers for South Florida, Recent fallen F3 Brother/Dauber’s niece and Fudd’s children. Thanks always to the troops for their sacrifice.

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

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.