Landslide’s Q (The Wall) – 1/25/18

Here is today’s BackBlast! Attendees were: Stark, Bourbon, Woodstock, Virus, Buttermaker , Tupac, Spalding, and the Q, Landslide.

We had three stations. The first was using a jump rope or without, 100 skips. The second station was 25 decline merkins, 25 dips and 25 single leg squats to a sit position for each leg. The third station was 25 Australian merkins, 25 each leg V sit ups, and 25 swimmer merkins. We then ran approximately 50 yards to the first station. We rotated through this workout for 30 minutes. We then gathered for a round of Geronimo and for my new age, we held a count of 57 for a front plank, a right arm plank and a left arm plank.

We ended with a nameorama, Woodstock as the 6th and the circle of trust.

Run… and some PT Fun (Stone Wolfe) – 1/24/18

16 pax showed up in the frosty gloom with temps in the mid 20s for a Run with a little PT fun

QIC – Ollie

Pax:
Cogsworth, Kitty, Belding, Poodle, Brita, Wake, Klinger, Ozzie, Rose, Sipe, Gap, Sideshow, Dollywood, Ticket, John Henry, Ollie

Warm-up:
1) SSH – 25 in cadence
2) Windmills – 20 in cadence
3) Michael Phelps
4) Arm circles
5) Mozy to the track

The Thang:
The goal was to keep moving!

Indian run – ½ mile with the 16 pax cycling through exactly 1 time

Move to “Quarters” – Pax partnered up to help push each other
o 25 merkins (note the Q incorrectly called them push-ups and Brita politely asked what a push up was)
o 400 meter run
o 25 squats
o 400 meter run
o 25 burpees
o 400 meter run
o 25 squats
o 400 meter run
o 25 merkins
o 400 meter run

Move to catch me if you can with partners
o First lap 1 partner 10 merkins while other back pedals. When caught partners switch and repeat until full lap is complete
o Second lap same except 6 lunges instead of 10 merkins

Total of close to 2.5 miles (with mozy and depending on the lane for catch me if you can), 25 burpees, ~30 lunges, 50 squats, ~100 merkins and an elevated heart rate.

Pax finished strong and proud of all the hard work on that track this morning!
Mozy back to the flag circle up

COT:
As mentioned, I was glad to be back. I took quite a bit of time off the past month and a half and shutdown trying to deal with a lot of things. God has been speaking to me that I need this in my life and he spoke pretty loud this past Sunday.

Many thanks to this great Pax welcoming me back. Humbled by each and every one of you great men! #Blessed #ISI

Picnic at the Park (Atalanta) – 1/24/18

1/24/18 – Picnic at the Park

Opened with core principles and mission statement.

Count-O-Rama – (6)
Pax
Jennay (Q), Mr. Bean, Woodstock, Bourbon, Landslide, Tupac

Q explained picnic was cancelled due to bear sighting. We would test the myth that the best way to outrun a bear is downhill.

Began with a mosey to the hill while Q explained routine. The “Bear” would rotate each round based on stance in Count-O-Rama. Bear would bear crawl up the hill to the top and then bear crawl down the hill to the bottom.

The rest of the Pax would sprint to the top of the hill, complete repetition of Burpee Ladder (10 first time, 9 second time, and so on) and then sprint down the hill and complete an exercise in the following sequence.

Sequence – completed 10 rounds
– Merkins (20)
– Shoulder Taps (20 each side)
– Spiderman Merkins (20)
– Flutter Kicks (20)
– Plank Jacks (20)
– Repeato

After a half hour of the bear chase, a windy game of ultimate frisbee was enjoyed.

Came together for final count-o-rama – Jennay was (6) and closed with COT.

There’s no “I” in Team (Pride Rock) – 1/24/18

1/24/2018
Pride Rock (Pacestter)
There’s no “I” in Team beatdown
Q – Hedgehog
Pax – Flo, Gadget, Axis, Bagels, Tupac, H2, Mr. Belding, Mickey, Colonel, Sipe, Bullwinkle, Hedgehog
FNG – Justin “Axis” Mildenstein (Eh’ld by Hedgehog)

FNG into circle center – introduce to Pax
F3 core principals
25 SSH in cadence
Mosey over to the playground

The Thang (1000 reps) while listening to 70’s funk tunes
Divide into (3) teams of 4
Teams – 100 pull ups
Pax – 10 SSH in cadence
Re-divide into (4) teams of 3 …because the Q sucks at math !!!
Teams – 200 reverse lunges
Pax – 15 SSH in cadence
Teams – 300 merkins
Pax – 20 SSH in cadence
Teams – 400 air squats
Pax – 25 SSH in cadence

Team ab workout (all exercises 1 minute work with 30 second breather)
one Pax planks
one Pax mountain climbers
one Pax LBC’s
switch until each Pax completes all 3 exercises

Team crawls (125 feet between light pole and median)
one Pax from each team at a time
bear crawl down
bear crawl back
crawl bear down
crawl bear back
two-man carry heaviest Pax on team down and back

mosey back to COT area

COT – countorama, FNG “Axis”, nameorama, know your 6 (Mr. Belding), prayer intentions

Pre-Beatdown Run (Pride Rock) – 1/24/18

1/24/2018
Pride Rock (Pacesetter)
Pre-Beatdown run
Q- Hedgehog
Pax – Flo, Mary Lou, Sipe, Tupac, Bullwinkle, Bagels, Hedgehog
FNG – Mike “Bullwinkle” Walkovich (EH’ld by Hedgehog)

FNG into circle center – introduce to Pax
F3 core principals

The Thang
3.6 mile run (9:44 pace0

COT – countorama, FNG “Bullwinkle”, nameorama, know your 6 (Bagels), prayer intentions

Kettlebell Kaos @ The Necropolis (The Necropolis) – 1/23/18

VQ: Flo

Pax: Stark, Bourbon, Cobra, Buttermaker, Raven, TuPac, Peepers, Casper, Jennay, Rooster, Flo

Kettlebell Kaos began at 0530 with mission statement & 5 principles. COR 11. We covered the kettlebell sizes & types of carries. Pairs of 15, 25, 35 & 45 lb KBs were used with waiter walks, racked walks & suitcase carries based on size. Using 2 columns we rotated coupons every 2 minutes covering 3.0 miles in 48 minutes. Our route took us from the Necropolis to Rivercrest Park, north on Hunters Run to Watermill and back to the starting point.
Finished on a patriotic note with 25 American Hammers.
COR, NOR and Peepers shared the impact F3 has made on his life.

Thank you to my brothers for their hard work and support!

Ruck it…let’s just ruck! (The Ruckus) – 1/23/18

QIC: Hustle

25 pax posting at The Ruckus for a good ol’ fashioned ruck, traveling about 3.5 miles on a blustery Tuesday morning: Mater, Stamper, Sipe, Jimmy Dean, Android, Ozzie, Wake, Mr. Belding, Mickey, Colonel, Danica, Froman, Rihanna, Brute, Worm, Trinity, Ollie, Hedgehog, Rose, Brita, Costanza, Cogsworth, Mayor, Honeymoon, Hustle.

‘Learn about the 6’: it was Ozzie’s turn to tell the pax what F3 means to him and how he got his name (Ozzie Newsome was a tight end for the Cleveland Browns).

Prayer intentions included Cogsworth’s wife’s friend and their child who is 17 and missing; continued healing for Rose’s wife; for Worm’s co-worker Bruce; and for the troops and their selflessness.

A huge thanks for those who posted. I am truly blessed and humbled to lead such a great group!

Trapeze’s Traverse (The Caddyshack) – 1/23/18

Q: Dauber…… I mean Actually Trapeze
PAX: Bluto, Scrooge, Gap, Romano, Dauber, Trapeze, Mailman, Modell

Trapeze started the morning out welcoming us to a ruck through ottawa park. He was quick to make it known he wasn’t quite sure about the park and was going to have Dauber be head navigator. Dauber led us on a zig zag fashion all across Ottawa Park which got Scrooge’s feet wet and he was sure to complain about it. Gap had his new shovel flag out so the Pax was quick to make sure it would get stuck in a tree and look like Romano’s Shovel flag.

Trapeze led us out with the COT and prayer. If you haven’t been out to Caddyshack you are missing out on one of F3 Toledo’s best kept secrets for rucking.

Scrooge & Bluto Beatdown (Faith Hill) – 1/22/18

Date 1/22/18

Weather: 45 degrees and a muddy mess on Faith Hill

Warmup: Scrooge wanted to get a little Cadence practice after learning from Klinger on Saturday, sad to see him not at Faith Hill but I hope my cadence made him happy with 20 SSH in CADENCE.

The Thang:

Since Faith Hill was a sloppy mess and YHC didn’t want to get his old shoes dirty we decided to stick to the pavement and try and dodge all of the traffic coming through Faith Hill this morning. Clearly everyone in Sylvania wanted to see a bunch of HIM working out in the gloom this morning because we kept having to move our workout to make way for everyone driving through.

10’s

Since 7 didn’t seem like enough we did 9 Ascending Gentlemans against Northview High School and then ran down the parking lot hill to Silica to do 1 Burpee and then back up for 8 AG and then 2 Burpees and so on. YHC underestimated how terrible Ascending Gentlemans really were and wished he had stuck with 7 but everyone was made stronger because of it. Scrooge was delighted after that to hand of the Q to Bluto who welcomed us back with his presence.

Bluto reluctantly took the torch from Scrooge as he was still sucking wind from all the running. Once we all finished Scrooge’s workout we proceeded to lineup roughly 40 yards. The workout was as follows: 1 squats, sprint 40 yards, 15 LBC’s. Sprint back and do 2 squats, sprint 40 yards and do 14 LBC’s. Keep going till you get to 15 squats and O LBC’s. Bluto threw a curve and had everyone switch to side straddle hops for the last 5 instead of LBC’s. This was done because it was getting very wet and Bluto was soaked. When you finished with this you had to go do a wall sit till the 6 was finished.

We all circled up and did counterama, namearama, know your 6, & prayer intentions. Those who made it out to the gloom today include Dauber, Rihanna, Worm, Gap, Hedgehog, Sipe, Android, Dollywood, Modell, Froman, Ticket, Jimmy Dean, Cogsworth, Kitty, Wake, Scrooge, Mater, Rose, Danica, Pixar, Mayor, Mailman, Trinity, Ollie, Poodle, Trapeze, & Bluto.

We all got to know Sipe a little better and we would have known him even better but Bluto had to cut him off as he was going over his allotted time. Prayer intentions for Bluto’s mother in law and his grandmas funeral tomorrow as well as for Colt Del Verne. Wake also shared some good words about making sure we keep our families first throughout this challenge. Bluto encouraged everyone to remember when it comes to the winter challenge to not be in a hurry to get it finished. Embrace the journey and keep cultivating the relationships we have developed. Don’t burn yourself out trying to do everything that comes across GroupMe. If you consistently post, as you have in the past, then you will have no problem meeting the criteria for the patch. Embrace the suck & the journey!

Thanks for letting us lead today! It is an honor as always!-Bluto & Scrooge

100% Chance of Rain. 100% Chance of Pain (The Gauntlet) – 1/22/18

Date: 1/22/18
Weather: Foggy, 45 degrees and dare the Q say – Humid….
Count-a-rama – 15 pax, No FNG’s
AO – The Gauntlet – Rivercrest Park – solid locale with options galore for those that have yet to post or venture southward

PAX present:
The Mickey, Brita, Splinter, Oz, Klinger, Bourbon, Virus, Woodstock, Mr. Bean, Landslide (respect), Peepers, Tupac, Stark, Casper, Huffy, Colonel

Started with quick rundown of Core Principles – Free, Open to all Men, Always Outside, Peer Led in Rotating Fashion, always ends in Circle of Trust.

Initial plan was to do some warm up exercises in cadence but with a goal to get as close to 3 miles of running in for the pax along with some PT did an Omaha (audible) and had the pax Mosey to far soccer fields.

On the mosey Woodstock and Virus shared that the hill was sheet of ice… In the words of The Mickey – “Not Good Bro”

The Thang:

Run the lap around the double soccer field AYG with the caveat that you must include running up the icy hill, across summit of hill and down hill. Also every other run would include an exercise at summit of said hill (gotta name that hill) and then down back to start for some PT. When you reach start point do the called out exercise until the 6 is in and then as a group do the called # of reps of said exercise with the 6.
Lap 1:
Run with bear crawl at hill summit and back to start
Burpee w/ double merkin until 6 is in and then BDM x 15 In Cadence (IC)
Lap 2:
Run with no bear crawl
Plank Jack Merkin IC x 15
Lap 3:
Run w/ bear crawl
Squat Jump x 15
Lap 4:
Run no bear crawl
Spider-Man Merkin IC x 10
Lap 5:
Run w/Bear Crawl
Mtn Climber Merkin IC x 10
Lap 6:
Run no Bear Crawl
1/2 Burpee (no merkin with burpee with Knee Tucks on jump up x 10
Lap 7:
Run with Lunges across Top in 3 groups of 5 to run in with the 6

As a pax, Moseyed back to cars with Brita sprinting to get the flag at the front in its rightful place.

YHC noticed it was 6:10 so just enough time for one more item. YHC had taken direction from the weatherman (stupid) and 36 hours prior to the beatdown weatherman stated 100% chance of rain thus the name of the beatdown was 100% chance of rain, 100% chance of pain. Klinger, in his infinite wisdom and direct, albeit minimal, talk, reminded YHC that without the rain he assumed there would be little to no pain…. (it doesn’t happen often but Klinger was 100% incorrect in his assumption)

Expecting rain for the pax cued up Nov. 25th 1989 #1 hit from the legendary vocalists Milli Vanilla – “Blame It on the Rain” Plan was for the pax to do SSH during the song and every time Milli, or Vanilla, or whomever sang for their songs, said Blame drop and do a burpee. YHC didn’t bring a speaker and the road noise coupled with the weak output from the iPhone 6 made it impossible for the pax to hear so YHC stayed next to the phone and pax followed through on all 35 Blame Burpees as a finisher in under 4 minutes!

RAN a 5k on the dot – 3.13 miles!

Virus was the 6 today in Count-r-ama and he shared with the pax a lot but what stuck with YHC was the fact without this pax and without F3 many if not all of us would not be getting up in the gloom and getting better like we did today.

Prayer intentions:
Bourbon and his family taking in a 16 year old for the next few months praying for understanding and patience we all know he and his M will have as they lead by example and in all they do!
Landslide lost his pet
Brita – as always and rightfully so – the troops and many thanks and prayers we all owe them for our freedom – past and present
Patience for us all and for those we love and encounter day to day
Pax takes the challenge and opportunity to continue to grow stronger individually and collectively!

YHC shared that on the way I was discussing with the clown car of Brita, Mickey, Oz and Splinter that I wanted to share some Q source material and felt I should start at the first Q source entry by Dredd. Jokes and requests were made to just summarize these 2 pages of single spaced, 10 point font, counterfeit material you stole from Dredd… I did not know how to take all of the DRP, EQV, Mascot, HIM, Amateur, Pro, etc. content and summarize until we got in the COT. In COT realized the best summary is the latin phrase – Esse quam videri – To Be, Rather than To Seem. Whether it be in our fitness, our fellowship/friendship or our faith we all must strive each day to live this motto otherwise we are no better than a fraud to all around us – like a musician lip synching music and calling it their own. You say want to be fit – then show up and show out, you say you’re a great friend – then be a great friend in public, private and be the best friend to those you call friends and/or those that need friends, you say you are committed and strong in your faith – then do more than just appear or “act” that way – prove it, BE it. Don’t just “seem” to be any of these things when you have a group like this to hold you accountable, lift you up and help you along all 3 F’s!

Moleskine:
Always an honor to Q at any location and with any of the F3 Toledo pax – Appreciate those that posted and pushed and those that clown car’d down south waking up 30 mins earlier than necessary. Great AO, Great pax that post and call this their home AO on Mondays! – respect
Mickey forgot gloves and due to YHC desire to be extra early he was able to pick some up at the Speedway Gas Station. Mickey doubted the potential of gloves to be present in Speedway but came away amazed at the cornucopia of options.
Lunges were thrown in the mix to keep pax together but also b/c Mickey specifically requested no lunges.
Brita gave YHC the compliment that the workout was a real RAK – Real Ass Kicker – Brita has put in for a trademark on RAK much like Goruck has TM’d DFQ
Oz still loves Waffle House and was pleased with the amount of running involved since he feels we do not run nearly enough. But hey he’s an Ironman and once ran 110 miles in 24 hours (true story) so. Meh!
Splinter – welcome back – Stark, Sipe and I were holding out a sliver of hope you may decide to stay in the tropical location for another couple months so we could get close to your number of posts…
Woodstock is fast and a beast on the runs – he also did a pre-beatdown run so there is that
Stark, Woodstock, Mickey – strong work going back with the 6 multiple times.
Bourbon and Tupac were quick to go all Yeti and show take off their shirts, while jumping in puddles and embracing Rocky/Creed style – was 1/2 respect and 1/2 proof that male companionship is shown in many ways throughout F3!
Also of note – Yeti evidently doesn’t post in any temperatures above 30 degrees b/c it doesn’t provide a challenge climate-wise.
Respect to Casper for posting after being out with some sickness – way to push through and show up.

Belding fartsacked in Sylvania – soft eggplant, real soft….