Dazed and Confused with Dauber (The Ant Hill) – 1/25/18

QIC – Dauber
PAX -30 – the same number of beers in a Busch Bonus pack (for those scoring at home)
Romano, Hustle, Mailman, Dirty, Ozzie, Modell, Poodle, Scrooge, Spider Monkey, Sideshow, Kitty, Trinity, Brute, Brita, Ollie, Ticket, Gap, Jimmy Dean, Cogsworth, Mater, Froman, Colonel, Android, Worm, Klinger, Rose, John Henry, Splinter, Honeymoon.

The Thang, Man
We started the Wake and Bake right at 0530 with YTC reviewing what F3 means, its purpose, and the 5 core principles. Q struggled to hold onto his oversized Weinke as it dropped twice before our warm up lap.
Upon our return we did 20 SSH IC and 10 Windmills IC before partnering up.
Q stressed two caveats when pairing up:
1.find someone you have never partnered with and
2. bat flippers should try to pair with a handsome dude who seemingly end up at the back of PAX (when you look good why go fast?)
and without further ado- That 70s Show began;
70 reps between the partners- Partner A pounding out reps, Partner B running to cones and back (100 yards total)
Switch, Rinse and Repeat as they worked through listed below.
-Focus on quality reps, with some flat out awesome jams booming out of Klinger’s Radio Raheem. (We turned it up to 11!)
MERKINS
BIG BOY SITUPS
SPLINTER KICKS -2 IS 1
PLANK PUSH UPS
CRUNCHY FROGS
DEEP SQUATS
DIAMOND MERKINS
PICKLE POUNDERS
1 LEG SQUATS – 2 IS 1
BURPEES
BUTTERFLY KICKS *** all together***

Countarama
Namorama
Know your 6 – Modell shared his story. PAX welcomed him back after battling the flu. Just my opinion here but Modell is an inspiration – 4 young kids and he has been a posting madman. Love his energy.

COT – thought and prayers for Romano’s dad as he recovers from a stroke, Rihanna as he endures some shoddy press (PAX has your back)
Bluto, Kitty’s Uncle, Dirty’s sister as she prepares to have a baby, Mater’s buddy, Scrooge, and the Troops.

Moleskin – Thanks to Jimmy Dean for directing traffic and Klinger for bringing the sound set up and playing roady. Hardest part of this beatdown was pairing down the playlist. Thanks for bringing the energy today fellas. I was running on fumes but the mumble chatter,high fives, and Froman’s Pete Townsend Windmills kept pushing me forward. As always, an honor and a pleasure to lead you gents. Stay Awesome.

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