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

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.

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. 🇺🇸

DATE: 2/15/2018
COUNT: 17 PAX posted in the awesome 40+ degree weather
QIC: Mater

PAX POSTING: Kitty, Brute, Colonel, Gap, Rihanna, Mr. Belding, Trinity, Android, Splinter, Ollie, Danica, Froman, Hustle, Poodle, Mailman, Sideshow, Mater

Warmups with stretching during the explanation of the mornings events. YHC completely spaced on the core principals as he was too focused on explaining the workout. Note to self, next time, KISS (Keep It Simple Stupid)!

The Thang:
Boogity…boogity…boogity…Let’s go racing boys! We needed to split the PAX into two equal teams. What better way to do that than to race? We raced one lap around the building as fast as possible with a pit stop at half way to do 10 merkins. The PAX split into teams as they finished with the first finisher going to team 1, the second to team 2, the third to team 3 and so on.

Next up was turn 1. Each team completed 11’s with merkins and burpees. Start with 1 merkin at the first cone, run to the second cone, do 10 burpees, back to the first cone for 2 merkins and so on. This was taking longer than I expected so we cut it short at 6 merkins and 5 burpees. On to turn 2.

This is where stuff went sideways. I think I made the second turn a little too complicated…my bad. The goal was to do partner carries to get the whole team from one cone to the other, one at a time. The first guy carried someone to the far cone. The guy who was carried bear crawled back and carried someone back. Then that guy who was carried bear crawled back and got someone else and so on until the whole team was carried to the far cone. That sounded less complicated in my head! While the carries were happening the rest of the PAX did modified Aiken Legs (20 lunges, one per leg, 20 air squats and 20 jump squats). Each person was supposed to do 3 sets before moving to the next turn.

Turn 3. This station was pretty simple…500 American hammers, 500 gas pedals (on your 6, extend both legs like you are pushing the gas pedal then pull them back) and 500 LBC’s as a team.

Turn 4. Saved the best (or hardest) for last. 300 pull-ups, 300 inverted rows and 300 inverted shoulder presses (pike push-ups) as a team. The run to the finish line.

We had a little time to spare so the winning team did merkins while waiting for the other team to finish then we ended with a round of Guantanamo.

COT. There were no FNG’s. Since YHC botched the beginning the core principles were given at the end. Belding was the 6 and gave a moving account of his F3 experience. Prayers were said for Bluto’s health, Sideshows mother and the victims of the tragedy in Florida. As always it’s an honor to be a part of the group.

Welcome to F3
AO Pride rock
5 core principles
Q- Mickey
PAX- Pixar , hedgehog (respect ) , gadget (respect ) , H2 (hate ) , colonel thanks for the assist , Brita , Nails, Bluto , Gap, bagels , splinter
The thang
Mosey
Side straddle hops 10
Merkins 20
Shoulder presses 30
Mosey 1/4 mile with colonel calling out 3 push-ups repeato

Squats 10
Wide Merkins 20
Shoulder presses 30
Mosey 1/4 mile with colonel up downs
Repeato

Donkey kicks 10
Diamond Merkins 20
Shoulder press 30
Mosey 1/4 mile again
Repeato

Lunges 10
Plank jack up downs 20
Shoulder press 30
Mosey 1/4 mile
Repeato

Bear crawl one way do 1 push-up crawl bear back up to 10 with 5 push ups at both ends

6 mins of Mary all one min a piece
Freddie Mercury
Super man
Rocket man
Plank 60
Pickle pounders
Partner sit ups
COT
Get to know the 6 . It was bagels he was grateful to come out and enjoy f3 with the PAX. He was head locked by Klinger and came on the first workout in May .
Moleskin – we had a great group of 12 disciples show up and show out at pride Rock . It was soaking wet but it didn’t dampen our spirits . Thanks to hedgehog for always pushing us and being such a positive part of this PAX.
Intentions
A lot of thoughts and prayers from hedgehog for kids in Florida after the shooting tragedy, Bluto going thru life changes , Troops from Brita, and sideshows mother recovering . Sorry if I missed anything .
Prayer