Archive for category: BackBlast

The Pax: Ticket, Balco, Mater, Poodle, Honeymoon, Cogsworth, Glitch, Splinter, Scrooge, Ollie, Mailman, Sipe, Gap, Mad Dog, Sideshow, Dauber, Brute, Hustle, Jimmy Dean, Rose, Klinger, Kitty, Bluto

The Thang: The workout today was a modified Murph. The goal was to do 100 pullups, 200 push-ups and 300 squats while running/sprinting to a flag 30 yards away after each set of 10. This symbolism was for LT. Michael Murphy and how he sacrificed himself by running to a clearing to call for help. The kicker to this whole thing was that this whole workout was done wearing our Rucks. This was to get us some good training for the Grow Ruck in April.

After 30 minutes of the Murph we moseyed to the other side of the parking lot under the streetlight. Bluto then handed out pieces of paper with the names of each person killed in Operation Red Wings. The pax planked while we did an honoray COT/Namearama for each person. Each piece of paper had the name & rank, age of death, branch of service and hometown of all 19 men who were killed.

We then proceeded to do namearama and counterama. Glitch was the 6 today and he told us how he was EH’d by Colonel and what F3 means to him. Bluto then started a new tradition that he hopes will continue. The 6(Glitch) was given a copy of the book “Seal of Honor”-The LT. Michael Murphy story. I told him to read all or as much of it as he wanted. I then asked that he bring it to the next Murph workout and give it to the next respective 6.

Prayer intentions were thrown out by Honeymoon & Dauber about their students and the students in Florida. Keep our teachers in your prayers as they have to worry about not only their own safety, but the safety of their students they are entrusted with. Bluto then led us in a closing prayer.

The goal of today’s workout was to make everyone aware of the other 18 men that died in Operation Redwings besides LT. Michael Murphy, there were two other SEALS who died with him in on the ground in Afghanistan. A Chinook helicopter was shot down attempting to rescue them. On board were 8 crew members from the Chinook, all members of the US Army, along with 8 additional Navy Seals. Here is a list of everyone who was killed in Operation Red Wings in 2005:

Name Age Hometown

Navy SEALs

LT Michael P. Murphy 29 Patchogue, New York

SO2 Matthew Axelson 29 Cupertino, California

SO2 Danny Dietz 25 Littleton, Colorado

SOC Jacques J. Fontan 36 New Orleans, Louisiana

SOCS Daniel R. Healy 36 Exeter, New Hampshire

LCDR Erik S. Kristensen 33 San Diego, California

SO1 Jeffery A. Lucas 33 Corbett, Oregon

LT Michael M. McGreevy, Jr. 30 Portville, New York

SO2 James E. Suh 28 Deerfield Beach, Florida

SO1 Jeffrey S. Taylor 30 Midway, West Virginia

SO2 Shane E. Patton 22 Boulder City, Nevada

160th Special Operations Aviation Regiment

SSG Shamus O. Goare 29 Danville, Ohio

CWO3 Corey J. Goodnature 35 Clarks Grove, Minnesota

SGT Kip A. Jacoby 21 Pompano Beach, Florida

SFC Marcus V. Muralles 33 Shelbyville, Indiana

MSG James W. Ponder III 36 Franklin, Tennessee

MAJ Stephen C. Reich 34 Washington Depot, Connecticut

SFC Michael L. Russell 31 Stafford, Virginia

CWO4 Chris J. Scherkenbach 40 Jacksonville, Florida

It was an honor leading you all today. Never forget those who paid the ultimate sacrifice for our freedom!

On this last day of February 10 paxs were about to embark in a partner workout. Then a car pulled up and Sipe’s worst fear happened: 11 paxs, an odd number, embarked in a partner workout. Although Chappo did offer to leave and hold a table at tequila for when we were done. Being frustrated, Sipe decided to go sleeveless for the first time in 2018. Hedgehog was quite impressed with the guns.
We warmed up with side straddle hops in cadence. However Sipe forgot to count to two and the cadence got all screwed up.
On to the workout. We moved to the grass. All the exercises were for a minute. The first exercise was inclined merkins. One partner got behind the other held up their legs while the other did merkins. The next exercise was the partner that held the legs now did a high plank while the other pax crawled under them. When the pax went through the pax holding the high plank went to a low plank. The pax that crawled through now jumped over the pax in the low plank twice. Then repeat the high plank and crawl through for a minute. The third exercise was leg circles over and under the other pax also doing leg circles. Reverse directions at 30 seconds. Our fourth exercise was the partner holding the legs in the push ups now did one arm rows while holding the other partners ankle. The partner being rowed kept his body tight and acted like he had no waist. He became a lever. Next one pax did a low plank while the other put a leg on the others back very lightly and did Bulgarian squats switching legs at 30 seconds. Next one partner laid on the ground while the other stood over him The pax on the ground lifted his legs and the other pax pushed his legs down either right, left or straight down. Next one pax went in a plank while the other lifted his legs (similar to the inclined merkins) put the partner holding his legs did squats. The paxs threatened violence if pictures of this ever got out. Next we did partner sit ups. Next one pax got on his back and did leg presses with the other pax laying his chest on the others feet. Chapo asked Belding to look into his eyes and Mickey got a little gassy on this exercise. The final exercise one partner was in a plank while the other lifted his legs from behind (similar to inclined merkins again) the pax holding the legs would drop one at a time while the other pax tried to keep them up. We then did them all again with roles reversed. We finished with a few ab exercises (hip dips/knee to elbow and crunches). We prayed for students, those in labor, our dead, those with cancer, and for our troops. It was a really fun workout, really not like a workout at all, it was more like just hanging out with friends having a good time. The men of F3 make F3 special. It was an honor.

The paxs were Brita, Gap, Hedgehog, Mr Belding, El Chappo, Mickey, H2, Stiffler, Bagles, Gadget, and Sipe.

Don’t Stop Now:

Date: 02/28/2018
Time: 5:30 – 6:30 AM
Location: Atalanta – RiverCrest Park

Q: Bourbon
PAX: Shakira, Bambi, Buttermaker, TuPac, LandSlide, Ticket, Woodstock, Bourbon (Q)

F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership

Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)

Warmup:
• 10 side lunges (per side; alternating sides)
• 15 deep squats
• 25 four count side straddle hops

Beatdown:
• Four cones in corners to make a box. Roughly 100 yards from cone to cone.
• Pair up into partners.
• Both partners start at the same cone. One partner takes off and sprints to next cone while the other partner completes as many of the exercise for that cone as possible.
• The partner that just ran then does the exercise while the other runs to meet at same cone.
• Both partners take a 20 count to cool down.
• Repeato to next cone with different exercises:
o Cone 1 = merkins
o Cone 2 = American hammers
o Cone 3 = burpees
o Cone 4 = LBCs

• Glow in the dark ultimate Frisbee

Count-O-Rama, recognize the 6th, and Name-O-Rama. Ticket was the 6th.

COT / Prayers and Intentions: Spaulding and his wife and new baby; Shakira, Bambi, and Moana all expecting; thankful for our mental and physical abilities and our freedom; all those that have come to F3 and have disappeared, those that are being EH’d, and those that are yet to be EH’d to see a path to stop suffering from sad clown disease.

Super Secret Mystery Ruck:
(D2X: Dolphin and Daffodil and reflection on IMPACT)
13 PAX: Bourbon, Bambi,Buttermaker,Venom, Woodstock, Cobra, Matinee, Modell, Flo, Jennay, Pixar, Shakira, Casper (Q)
1 FNG: Matinee (EH: Modell)
Approximately 5K of rucking
Since there has been a lot of intense rucking lately to prepare for GrowRuck 009, I thought it might be nice to do more of a lighthearted 2nd F focused ruck. Rather than rucking with coupons today, the PAX were asked to reflect on their Dolphin and Daffodil and the idea of impact. I had prepared additional information from Q source regarding IMPACT as an acronym: Influence, Missionality, Positive Habit Transfer, Accountability, Correction and Targeting but after making my way through the PAX, it seemed everyone was enjoying the Fellowship, so I opted to keep the message brief today.
Truly blown away by all PAX today. As a soft-spoken, hesitant Q, I was definitely sharpened by the assistance offered by so many of you this morning, be it input on the route, ideas about timing, maintaining pace, keeping an eye on the 6, or even suggestions about the flow and feedback afterwards. Rather than call out everyone individually for their contributions, I just want to thank you all for your participation and help. Thanks to Pixar and Modell for making the trip to Perrysburg and welcome Matinee! I hope to take all of this back and get better each time I’m fortunate enough to Q. Hoping everyone enjoyed the breather and hanging-out time this morning. Hope you each had the opportunity to consider your D2X, Dolphin, Daffodil and maybe even your Ultimate Life Purpose.
Count-a-rama
Name-a-rama
COT: Prayers for our own health and those of loved ones, those with new 2.0’s or 2.0’s on the way, wisdom in decisionmaking and realization of our own potential impact and the use of our individual gifts.

Q: Mayor
PAX: Trinity, Mayor, Rose, Kitty, Colonel, Hedgehog, Froman, Worm, Custo, Mayhem, Splinter, Sipe, Cogsworth, Brute, Ollie, Hustle, Mad Dog, Mickey, Stamper, Brita, El Chapo, Klinger, Android and Rihana,
We rucked over a 5k (3.3 mi) thru St Joe’s, Lourdes, charged Faith Hill, Sleepy Hillow, Mayor’s office and Fire Station1. We honored US flags with merkins (80 in total). We ended with a circle of trust. Froman, as the 6, shared what the group means to him. We prayed for Brita’s dad, Worn’s neighbor, Android’s wife’s surgery today, all men considering a church retreat, for those that put up with our time away from home to participate in F3 and others I have forgotten as well as others that were unspoken.