Three Volley Salute (Faith Hill) – 2/26/2018

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PAX: Rooster, Colonel, Brita, Dauber, Jimmy Dean, Splinter, Ticket, Mickey, Trinity, Wake, Brut, Mayor, Rose, Mailman, Kitty, MadDog, Ollie, Pixar, Scrooge, Froman, Gadget, Bluto, Glitch, Mayhem, Coxworth, Modell, Worm, Dauber, FNG “Oral B”

Q: Woodstock

Started with pulling FNG into the circle and making sure to cover the 3 F’s, Mission, Core Principles, Disclaimer.

Warmup: mosey to AO, count off by 7 (took some work;) and disperse to station.

The Thang:
7 stations, 3 exercises. a hill. 3 minute timer.
Station 1) 10 reg burpees, 7 manmaker burpees, 5 broadjump burpees.
Station 2) 20 squat jumps, 10 LT Dans, 10 Kitty kicks (2 is 1)
Station 3) 20 wide merkins, 20 regular merkins, 20 close/diamond merkins
Station 4) 25 lbcs, 10 absolution, 10 Imperial Walkers
Station 5) Crowd Pleaser – Groiner to Merkin (1:1) pyramid to 5, then back down and up again.
Station 6) (w/coupons) 15 bent over rows, 10 overhead press, 10 curls
Station 7) Bear crawl to cone and back the whole 3 minutes.

Every 3 minutes we will run up the hill and when you come down go to the next station – the faster you got up and down the longer you could “rest” before next round.

Ended with COR, Name the FNG, Mayhem the 6, and BOM.

Moleskin – thanks for giving YHC the Opportunity to lead at Faith Hill today, it was a blast. It was a nice change Q’ing 30 vs 8-14, was really cool coming back down the hill through a wave of HIM pushing it to the limit. I am gad everyone got a turn on “Charlotte” – we all love her out in the Burg, so we wanted to share that love with you on a Monday to start your week off right.

Last Minute (Pride Rock) – 2/25/18

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PAX — 2 — Splinter, Brita
5 Core Principles
SF — Flying gracefully.
Q — Brita
The Thang — 3.30 mi/8:24 pace even with 20 Merkins every 1/2 mile (120 merkins total)
The 6 — Splinter: F3 revolution in his life is amazing. I pray all of you get to hear it.
COT — Powerful and humbling with just two men.
Aye.

Sunday Funday (The Fuse) – 2/25/18

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PAX: Nails, Mickey, Mater, Mayor, Sideshow, Modell, Sipe, Jimmy Dean and Gap

The Thang:

-Nails with the 5 core principles of F3
-Mosey to the track and partner up
-2 laps and 80 merkins for each PAX
-2 laps and 60 wide merkins
-2 laps and 40 diamond merkins
-2 laps and partner(patty cake) merkins for a total of 2 miles and 200 merkin variations
-1 lap partner carry
-on your 6 and 3 core exercises(Mickey-30 flutter kicks, Sipe-10 up downs w/plank jacks, Modell- 15 American hammers)

-Count-o-rama
-Name-o-rama
-Jimmy Dean shared his F3 story as the “6”
-Prayer intentions for Sideshow’s Mom, Britta’s dad, Mickey’s dad and Gap’s uncle
-COT and prayer led by Nails

Pre-Beatdown Ruck (The Fuse) – 2/25/18

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PAX: Nails, Gap, Jimmy Dean and Sipe

-5 F3 Core Principles by Nails
-2.65 mile ruck with no coupons, but plenty of wind and wet conditions

-Count-o-rama
-Name-o-rama
-COT with prayer led by Nails

Sipe’s Saturday Workout Round 2 (The Fortress) – 2/24/18

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This AM 10 paxs took part in a total body workout.

1st we warmed up with 15 side straddle hops.

Next 5 paxs went on a mile run while the other 5 rotated through the following exercises with weights for 10 reps each:

Inclined press 45 lbs
Close grip press 40 lbs
One arm row 35 lbs
Flys 30 lbs
Curls & kickbacks 25 or 20 lbs
Skull crushers 15 or 12 lbs
Six way shoulder lifts 10 or 8 lbs

Repeat

Next we took 10 cards laid them in a row picked up one, put down one, picked up two, put down two, all the way to 10.

Next we did 50 partner sit ups.

We prayed for peace, those who have anxiety, those who are pregnant and unborn.

The paxs were Flo, Bourbon, Mr Bean, Tupac, Bambi, Spaulding, Rooster, Mother Rucker, Jennay, and Sipe.

It was truly an honor. Thank you paxs.

Cougar Hunt (The Fuse) – 2/24/18

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QIC: Splinter
PAX: Stamper, Goose, Froman, Friday, Scrooge*, Honeymoon, Spider Monkey, The Mickey, Colonel, Hedgehog, Gadget, Mr. Belding, Brute, Lavar, Mayhem, Mailman, Splinter

It was a last minute gathering at the Fuse due to the Pre-Ruck running a bit longer than expected. YHC made it to the parking lot with 2 minutes to spare…just enough time to plant the flag and grab his weinke(!). 16 PAX were waiting eagerly to go on a cougar hunt and honestly, who could blame them? YHC suspected some of the PAX were even wearing cologne (Belding) for the occasion, there might have been a miscommunication on the MO for the day.

We started promptly at 6:30 and with no FNG’s we proceeded as normal, reviewing 5 core principles and emphasizing you against you. Do the best you can do and take care of yourself.

Warm-Up
SSH IC x 25
Windmills IC x 25

Mosey’d over to the track.

The Thang

We hunted around the campus of Southview performing exercises in all of the corners. The intention was to do 25 reps of each in all of the corners IC…we did alot of them 25 but not all of them and I don’t remember which exercises we did less on.

So we would start in one corner of field…do a set…and then go to the next corner of the field and do the next set, making our way around the campus.

Track
1. 25 – Merkins
2. 25 – Air Squats
3. 25 – Flutter Kicks
4. 25 – Imperial Walkers

Field
5. 25 – Catalina Wine Mixers
6. 25 – Jump Squats
7. 25 – Dancing Bears
8. 25 – Pickle Pounder (one arm)
9. 25 – Monkey Humpers
10. 25 – American Hammers

Stadium Entrance
11. 25 – Dirty Hook-ups

School Bus Parking Lot
12. 25 – Bulgarian Ball Buster
13. 25 – Diamond Merkins
14. 25 – Mountain Climbers
15. 25 – People’s Air Press

Soccer Field
16. 25 – Plank Jacks
17. 25 – Surrenders
18. 25 – Turkish Getups
19. 25 – Wide Merkins

Band Practice Field
20. Bear Crawl Across
21. Sprint Field
22. Reverse Bear Crawl
23. Sprint Field

Ran Lap around school and finished at the shovel flag.

Count-o-rama / Name-o-rama / Get to know the 6 (Scrooge) – Scrooge told us about himself and his journey in F3 so far. Although admittedly 2nd F is not his favorite, the PAX definitely liked learning more about him and I always like hearing what he has to say, even if it is complaining about lack of information 😀

Prayer Intentions: For Families in Florida and any others i may have forgotten.

Thanks to those who made it out for the support and the drive to be HIM.

Moleskin:
-Had a blast putting this one together and running through it with the PAX exceeded my expectations as always.
-Cadencing is hard and attempting to do it the whole time through a workout like this was humbling. YHC needs to ask Klinger for a crash course as I was DR for his cadence Q last month.
-No cougars were spotted and it was officially a sausage fest
-PAX seemed to enjoy dirty hook-ups (who would have guessed?)…we’ll have to bring that back again soon.
-PAX were NOT fans of turkish getups w/o kettle bells and let your YHC hear about it.
-Cadencing is hard

Splinter

Kitty Visits the Oasis (The Oasis) – 2/24/18

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We gathered in the gloom, but ended beneath a perfect sunrise. It was cold, but warm enough that we could shed some layers after a few rounds. You can’t have a bad day when it starts like this.

THE THANG
• The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
• 5 principles
• Disclaimer- reminder to modify

Light Post Lap
• Side straddle Hops (x30 in cadence)
• Quick toe touches (x30, 2 is 1 OYO)

Light Post Lap
• Jump Twists- arms straight out (x20 in cadence)
• Hands Up Merkins (x20 in cadence)

Light Post Lap
• Burpees (x20 in 6 count cadence)
• Butt Kick Squats (x20 each leg in cadence)

Light Post Lap
• Pike Presses (x20 in cadence)
• One Arm Out Merkin (x10 each arm in cadence)

Light Post Lap
• Donkey Kicks (x20 in cadence)
• Reverse LBC’s (x40 in cadence)

Light Post Lap
• Flat out Merkins (x20 in cadence)
• Hip Side Merkins (x20 in cadence)

Light Post Lap
• Dive Bombers (x20 in cadence)
• Turkish Get Ups – no arms (x10 each side OYO)

Light Post Lap
• Hop and Pop (20 each – front and back in cadence)
• Drum Circle/Leg Lift Callout (3 times around)

Light Post Lap
• ABC’s (OYO)
• Heel Taps (x30 in cadence)

Light Post Lap
• Mountain Climbers (x40 in cadence)
• Plank Twists (x20 in cadence)

Light Post Lap – empty the tank

• Count-O-Rama: 9
• Name-O-Rama: Dauber, Mayor, Simple Jack, Modell, Trinity, Gap, Hustle, Nails, and Kitty (Q)
• Know the 6: Simple Jack
• Intentions and BOM
• Prayer led by Kitty
• Announcements

Welcome To The Masquerade (Mt. Doom) – 2/24/18

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QIC – Stark
PAX – Modell, Sideshow, Poodle, Jimmy Dean, Mercy, Buttermaker, Landslide

….Just exiting the pre-ruck where YHC sprained his ankle pretty hard core at the damn start…so this should be interesting Qing a ruck sack welcome party style workout, but here goes…

Mission, 5 core principles

esse quam videri
“To Be, Rather then to seem” is the theme for the GrowRuck coming to the Toledo Region in April.
People see Toledo one way, people thought F3 wouldn’t fly here…well we are BEING something completely different.

The Thang:
Partner Rule in effect!!! Must always be within 5 feet of another PAX or get hit with an escalation Penalty. The Penalty is 10 burpees with sack.

Cadence – did ranndom numbers as YHC tried to fake like his ankle wasn’t an issue.
Round1
-Man Maker Burpees
-Flutter Kicks
-Plank Up/Downs
-squat thrusters
-curls

Round2
-8 count Body Builders
-American Hammers
-Mountain Climbers
-Lat Pulls

Partner/ Group  Work
Indian Ruck
Same as an Indian Run, but no running, just rucking. Last guy double times to front. Around entire high school. YHC was feeling the ankle pretty good by now, so trickery came to ppay. Upon the final 100 yards I used the ankle to tell the group to finish at good pace without me and I would catch up…they did as was told but that meant I was now way more then 5ft from another PAX. They realized they left me, the 6, alone and easy pickings. They called the penalty on themselves. Burpees ensued with packs on.

50 Yard hill work.
I asked for someone to run Betty the Bell to the bottom of the hill. This was another attempt to get one over zealous PAX to run it down solo…but they were not fooled. Two went together to avoid more escalations.

Sprint down as pairs. Then linked arms for 20 Big boy situps at bottom.

Low crawl 50 yards up hill, 5 more 8 count body builders at top. This leg of the hill work took much longer then PAX all thought it would. Gained much respect for a simple movement.

Back down the Hill, As pairs, one pair at a time carrying the 60 pound sandbag.
2-4 PAX performs Ruck Sack drag And 60 lb Rest of PAX does 7 Merkins, 7 Plank-Jacks, 7 Curls until all pairs took sandbag down and back.

Finished with squat hold while passing 60 pound sand bag around circle for nearly 3 mins.

Gave some final thoughts and tips on my very limited GoRuck experience. Best tip I can give, rely on each other and draw strength from each other.
NOR, COR, Modell was the 6, BOM…many prayers for the youth of this world struggling to find good healthy opportunities to be heard. May we be the strong, compassionate, male mentors they need.

Stark

You did this to you -Tecumseh, 1812 (The Fortress) – 2/24/18

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Q: Mother Rucker

Pax: Bourbon, Tupac, Jennay, Bambi, and Woodstock

Began with F3 principles and outline of general purpose of today’s ruck. Purpose being general prep for GrowRuck 009.

Warm up: Pec stretch, lower trap activation, quad stretch, and hamstring stretch. Start rucking parameter of park.

Welcome party module: OH static holds, thrusters, ruck swings, low crawl, walking lunges, duck walk, and inch worm. Intermittent education points on ruck loadout, allowed Pax to see my gear loadout for examples and questions.

Mission simulation module: Pax introduced to Pain Train as part of a drill to simulate an EOD mission. Pain train of 40#, 60#, and 80# sandbags.One man on flag, rotate out as needed. Mission abbreviated to accommodate for extended teaching in prior module. Once at Bravo target site, ordance was “dismantled” by “8 count” man makers, 11 of them because Tupac needs to learn not say “Sir” to the Cadre. Pain train successfully dismantled and sensitive equipment was returned to endex.

Endex: Gratitude expressed for attendees participation. Prayer intention for Bambi and M, Woodstock and scouts, and my old man.

AAR: Pax were very appreciative of the education, introduction to new challenges they may see on the GrowRuck, and rucking specific stretching they may help prevent injury. Room for improvement with time under rucks, and distance. Teaching derailed good livin’, next time have a plan for teaching points, try not to get digressed by addition questions in the future. Offer more counseling with pain train management.

Conclusion: A good 2 hours of mix event prep and good livin’ but too light on good livin’. Will make it suck more next time.

Lets Ruck and Say that We Did (The Oasis) – 2/24/18

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2/24/18 – Lets Ruck and Say that We Did Pre-Beatdown Ruck

Q – Gap

PAX – Trinity, Dauber, Nails, Modell

Opening – Brief rundown of F3 purpose, principles and agenda.

The Thang –

No coupon ruck stopping to do (30ea) Fingers to the ground squats, (20 ea leg) lunges and squat twists for a total distance of 2.68 miles in 47:27 for an average pace of 17’40” per mile.

COT – Prayers for Gap’s uncle as he prepares for bone marrow transplant, patience for all, thanks to our troops and first responders. Prayers of hope for an end to the senseless violence in the schools and with our children.