THE THANG: Based upon irrefutable press reports, the PAX received an early summary of the investigation:
1. “The Wall”: Lt. Dan carries cinder blocks from point to point. And back. Mosie one block. 20 jumping jacks.
2. Russian Meeting – Junior’s Report: one block interval run with 20 jumping jacks. Mosie to parking lot. 2x
3. Clinton Russian Reset: Bear crawl 20 yards, 10 jumping knee touches at “Reset” 6x
4. Pelosi Virtual Wall: Al Gore’s with partner doing 20 American Hammerjacks. 3x
5. Clinton Reset repeated
6. Mosie to corner for F3 summary of “3 blank page” method for resolving conflicts with others – one page with their positive attributes, one page with negative attributes, one page with action steps such as ignore, contront, accept, or fire.
7. Russian Meeting – Jared’s Report: two block interval run using “30-20-10 ” methodology
8. Unbuild Wall – Lt Dan cinder block removal at CHOP
Count-o-Rama and Name-o-Rama
COT
Wildwing on Q (with thanks to Cpt Mueller, recipient of Bronze Star and Purple Heart).
Warmup: 10 arm circles to the sides (FWD, BWD), overhead (FWD, BWD) 20 Imperial Walkers 20 Hillbillies 10 Merkins
THE THANG Always looking for new ways to challenge eachother I came up with the following workout after hearing (joke) complaints from one of my fellow PAX during the Saturday Post.
Using a deck of cards we broke up into two groups of three. One member drew a card with a workout printed on it (From the “F3 Beat Down Deck”). They then state a number they believe that they can accomplish. The other two members can then call B.S. in order and state a higher number (minimum increment of 5) OR Each member can claim a pass HOWEVER The members that pass must draw a new card from the deck and execute the new workout until the original PAX has completed their set number of workouts.
To help clarify cards: Any distance cards served as a “break” and all PAX executed a run around the soccer field after completing the next workout.
Ended with Number-O-Rama, Name-O-Rama, COT
MOLESKIN I came up with this workout without the full set of rules worked out in my head and it worked out fairly well. The competition was great and my muscles are definitely feeling it.
Beach’s Spring Wing Ding Patio Party is coming up. You can message myself or him if you need details. He also just sent out the following amplifications
“Hello Party People! Forecast for Saturday says 65 degrees, cloudy, 10% precipitation, and 11mph winds. If the forecast happens to turn bad by Saturday I will postpone to a later date. Expecting 22+ people. Parking may be challenging, you may have to walk a few blocks. I apologize in advance and will seek your forgiveness with free beer or a wise-crack at my expense. I’m open for business at 1pm or anytime after. Some ppl are asking if it is okay to bring their kids. Absolutely! I have some board games and nintendo if they need entertainment. If it starts getting chilly, I have a patio heater that looks like it got tortured by wind….because it was. Can’t wait to see y’all !!”
Also, for those that weren’t there Saturday, I took over second F coordinator I will be looking at setting up monthly thing for us all to get together and relax a little, this month will be Beach’s party though, so get there! Spartan Race is coming up! Don’t forget! The 27th is going to be a busy day alot of opportunities.
—-27April—- Love Our Central Coast https://www.loveourcentralcoast.org/ Q School in San Francisco Area (See e-mail or ask me) Also there is going to be a BBQ for anyone interested put on by some friends and I in Fort Ord area starting about 4:30 (you do not have to live in the area)
LEXICON: Word of the day- BE THE BACON – An exhoratation to another Pax (or to oneself) to improve attitude, to not take things seriously that don’t warrant being taken seriously, and in general to approach life in a positive way. It is the belief of The Nation that no one hates Bacon. No one is sad to see Bacon. Even vegetarians and vegans probably like the smell of bacon, and would likely eat tofu bacon (if there is such a thing). Basically, it means to make yourself and your personality as agreeable and as widely loved as Bacon.
10 HIM showed this beautiful morning. The thang took to long so we had mosey back without a 3rd F. Warm up
22 Seal jacks. I/c 19 Cherry picker. I/c 22 Seal wave. I/c 19 Windmill I/c 22 Ssh. I/c
THE THANG
Mosey to park
Pair off
1 pair of HIM mosey to bridge and lt. danger across and danger lt. back across bridge and mossy back to pax. Rest of pax will AMRAP the other exercises.
Derkins Pull ups Burpees Swirkins
Mosey back to AO
10 HIM showed – semi, summit, Chappie, Chairman, leatherman, Chattahoochee, doubtfire, Fireplex, toy soldier, Ruxpin
Q: ’88 (YHC) Pax: Ponch, Hobo, Sparky and FNG ConAir Down Range Pax: Bada Bing
Disclaimer: Given
1 BIG Indian Lap Circle of Pain warm up around flag
SSH IC 20 Mountain Climbers IC 20 Imperial Walkers 20 Al Gore 60 seconds Monkey Humpers 20
Bear Crawl Ring of Fire-
Pax
circle around shovel flag
Bear crawl one lap around shovel flag
Pax plank
One at a time 10 merkins
REPEATO with hand release merkins
Rocklin Death March- Grab coupons mosey to Stanford Ranch (coupon hill run with stops at each light pole)
Curls and tricep extensions up Bent over rows and chest presses
50 Overhead claps IC 50 Seal Claps IC
Dora
Partner 1 runs approx 200 yds
300 LBCs 200 Squats 100 Merkins
Wall sits: 60 Seconds 30 Seconds
Circle of Trust: Counterama Namerama Ball of Man
Naked Man Moleskin: After a 12 week stretch of no FNG’s, and not for lack of trying by the pax…FNG ConAir posted after YHC applied the EH via his M who YHC met at our 2.0’s school. Glad he posted with us. Bada Bing was with us as well from F3 San Francisco Peninsula, he gave us an update on the happenings in the Bay. Always looking for pax to Q workouts. If you are thinking about it and telling yourself you aren’t ready…take the leap. F3 is about developing leadership skills as well as getting fit. Leading a workout furthers this in you.
Announcements: 1. April 26 & 27 Q School in San Mateo at Hill Yeah! Learn the why and what of F3. Friday is a happy hour 2nd F night. Saturday is a regular beatdown followed by the Q School led by FIB from Naperville, Ill.
2. May 4th- Lincoln PACE Race 10k. We will move the workout that morning to Lincoln. Exact site TBD. Sign up for the race on out team called “F3 Fitness” on the website. We have 4 guys right now!
3. On the horizon… – F3 Dads Day: A fun time / workout with our 2.0s. Boys and girls welcome. – 2nd F Event: Social Night to gather out of the gloom and be with the guys.
4/6/19 AO:Thunderdome Football Indian Run (around both fields 2x) Run to front, throw to back, catch ball run to front, repeat Anytime ball drops, shout drop, everyone drops and does 5 merkins Tortoise and the Hare B.O.M.B.S. (around basketball courts) Partner 1 – Coupon Run, Partner 2 – Exercise until complete and catch partner 1, swap Burpees 5 each x4 (20 total) Outlaws 10 each x 4 (40 total) Merkins 15 each x 4 (60 total) Big Boy Situps 20 each x 4 (80 total) Squats 25 each x 4 (100 total) Bricker of Fire (tennis courts with coupons and callout cones in center of each half) 8 stations rotate when station 1 finishes run around all four courts 1. Coupon Run 2. Curls 3. Overhead Press 4. Tricep Extensions 5. Derkins using coupon 6. Blockees 7. Elf on a Shelf (alternating) 8. Chest Presses Mary 20 E2Ks – on your six, right ankle over left knee, left elbow to right knee, switch. 20 Captain Thors – sit-up with 4 hammers at the top of each
Chubaburpee – done to the song Tubthumping: SSH and Burpees when the song says “I get knocked down, but…”
20 count
2 laps of Last Man Sprints
Stay on the track…. 15 Plank Jacks, run 1/4 of track, 15 squats, run 1/4 of track, 15 SSH, run 1/4 of track, 15 seconds wall lean. When leader catches last place go one more time around at last place pace than it’s over for all.
20 count
Bring Sally Up: Moby’s song “Bring Sally Up.” Start chest to ground, when song says Bring Sally Up you go to up Merkin position and hold, when song says Bring Sally Down you go to down Merkin position and hold.
2 HIM posted for A nice warm morning at the circle with no rain at first and then just a nice cooling mist followed by a good soaking down pour for about the last ten mins of the beat down I washed my weinke so hope my memory serves me correctly
WARM UP- 30 SSH , 25 Windmills, 20 cherry pickers, 25 MNC, Butt ki kersey half way around the circle followed by high knees then other half.
THE THANG– Mosey to the school bear crawl to first sidewalk 20 squats. LT danger to 2nd sidewalk 20 mountain climbers, NUR to third sidewalk 20 split Jack’s
Wosey to the wall- 10 4 count chicken peckers ( balls to the wall with alternating shoulder taps) followed by taking a seat against the wall for 20 overhead claps and 20 seal claps next we took a nice wosey to the opposite end of the school then a mosey to the library for an ab station.
30 flutter kicks IC
Toy soldier set- 50 LBCs, 30 E2Ks, 15 big boy
20 Xs and Os IC
Mosey to gazebo in front of Dominos luckily we had cover this is where the rain got heavier
15 Ranger merkins, 15 wide arm merkins, 15 regular merkins, 15 diamond meekins, 10 knuckle merkins 10 finger tip merkins followed by 1 last mosey down 2 blocks and back around to the circle
At the Volley Ball Court exercise at each corner. First corner exercise then backwards run to the next corner, exercise then crawl bear to the next corner exercise, then forward run to the next corer, exercise then bear crawl to the next corner. Exercises Round one 5 Burpees, round two 5 Burpees and 10 Lunges each leg, round three 5 Burpees, 10 Lunges & 15 Imperial Walkers, round 4 5 Burpees, 10 Lunges & 15 Imperial Walkers & 20 Merkins.
Okay, as you can see by the BB title YHC has to come clean. True Confession: Tuesday’s workout, as quickly perceived by the astute Vanilla, had a hidden two-fold motive–1) YHC signed on to complete the GORUCK April #RuckingChallenge and needed to get in Day 1, so WE did, and, 2) A “ruck” workout without a ruck (sandbags instead) might just be a catalyst for someone to step into the circle and buy a ruck, and hence, get into rucking. Did it work? THAT is the question.
12 PAX won THAT FIRST BATTLE and got jump-started with a good Warmup VQ by Doubtfire, then those who did not have a ruck with them (ruckers were alerted night before) were directed to the shed to grab a sandbag coupon. Shout out to Leatherman, each bag NOW weighs 40lbs. PAX circled up again in the parking lot where YHC esplained the forthcoming routine…
Day 1 of the GORUCK Lucky 7 Rucking Challenge: 7 Ruck workouts 7 days during April.
PAX would carry either a 40lb ruck or a 40lb sandbag throughout the workout. PAX went 2x around the block to complete 1 mile by doing the Double-Deuce shuffle. That’s 22 shuffle/mosey steps to remember that the average of American Servicemen and women who take their own lives on a daily basis is 22. The average is said to have come down to 20, but even 1 is too many. So we shuffle 22 steps, with PAX taking turns to call a bit of a cadence, then we stepped for 22. Rinse and repeat for the entire mile.
While doing the Double-Deuce the PAX circled up for pain at corners #1 and #3:
Corner #1: PAX paired up and alternated back & forth to complete 10 sets x 10 Ruck/Sandbag Squats each…Double-deuce to corner 3.
Corner #3: PAX paired up and alternated back & forth to complete 10 sets x 10 Ruck/Sandbag Merkins each (#brutal!). Continue Double-Deuce shuffle around block to circle up again at corner 1…
Corner #1: PAX paired up and alternated back and forth to complete 10 sets x 10 Ruck/Sandbag American Hammers (a.k.a. Russian Twists) each. Continue Double-Deuce Shuffle all the way around the block, back to the AO to complete 1 mile.
Upon returning to the AO we circled to close it out with the following 3rdF:
At the beginning of March YHC posted a meme on our GroupMe that said: “THERE’S A FIGHT RIGHT AROUND THE CORNER, JUST WAITING…” The idea is to get ready for whatever the fight might be. In the last couple of months, I’ve been walking through fights with people who never saw them coming. Health battles. Marriage battles. Financial battles. Emotional battles. Pornography battles. Anger battles. Etc. But my point is that I’ve NOT been in these battles with people JUST because I’m a pastor.
We tend to read or hear a statement like the above and respond individually. While it takes a personal response, that phrase was/is meant to move us into the arena of that fight corporately/together (whatever the fight may be). I.e. We are supposed to battle along side one another. After all isn’t that the 2ndF part of what of why we get together?
You can try to prove me wrong on this, but you’ll find it to be true: Did you know that almost ALL of the references to spiritual growth in the Bible are corporate/plural? That means you don’t have to read between the lines. It means that the best (if not, the only) way to grow, to fight, to gauge a victory is through/by way of the relationships we have with one another. As Maverick as we like to be, or think we should be, this means we were NEVER meant to fight alone.
Some of these thoughts were formulated from Friday’s 43 Feet Podcast (great one, listen to it). Practically speaking, we need about 3-4 other men to lock shields with. When our shields are locked together with other men beside us, we notice when they’re down. And they’ll notice when we are. So…who’s backed away, faded away, fallen aside and left a gap where once there was a shield? If you’re not sure how to answer or if you can answer that question, you may need to reevaluate your commitment to FELLOWSHIP–the 2ndF of F3.
To be honest, we don’t often see a fight coming either. Nonetheless WE CAN PREPARE. A phrase I heard on Friday’s 43 Feet podcast really caught my attention: “RELATIONAL ARRHYTHMIA” Think about that. It is TOTALLY DESCRIPTIVE! The question that follows is: Are you out of sync? In your relationships with your M, your 2.0’s, and your F3 brothers you’ve got to be in rhythm. If you’re out, it’s called relational arrhythmia. Your M will tell you when you’re out if rhythm. Your 2.0’s will tell you when you’re out of rhythm, but what about other guys? On the 43 Feet Podcast Dark Helmet said, “Without the 3 P’s you do not have a shield lock and you’re not ready/prepared for the fight. What are the 3 P’s? In short:
1) PROXIMITY: You gotta see each other, there’s gotta be physical contact (elbows, forearms touch in a shield lock). Proximity builds trust. Meeting together with a real purpose. Proximity is key because until you’re beside a man, you don’t know how he feels. You might not even notice he’s backed away from the line.
2) PURPOSE: Meet together for mutual benefit and mutual defense. Why? Because we’ve all got to have 3-4 brothers to get thru the flux of life (fights/mountains/valleys). This is the living out of Ecclesiastes 4:12, “A cord of three strands is not quickly broken.”
3) PERIODIC: The point the Dark Helmet was making here on the podcast was simply to lock down when you’re gathering, lock down EXACTLY when you’re going to get together and maintain a shield lock.
There’s a fight right around the corner, just waiting. Being prepared for it means being ready for the unexpected, while staying ready for the expected. The most important part of being ready for the fight is to be a part of a shield lock.
HIM shield lock with other men for mutual defense and mutual advantage.
YHC had a bunch of extras on his Weinke, like RR Tracks, Plank Pull Throughs, Ruck high Pulls, and, of course, Mary. However, time was called. Actually, we went into a little bit of OT; thanks for your patience, men. Great work today by all. The workout was harder than YHC thought it would be. But hey, we all completed 100 Ruck Squats, 100 Ruck Merkins, 100 Ruck American Hammers, & a 1 Mile Double-Deuce shuffle carrying 40 lbs.! Well done!
Once again we had double-digits. More often than not, that is happening and we’re no doubt on the verge of hitting some record numbers. So everybody KEEP POSTING. Awesome to see Ying Ying back out there again–he’s the only PAX in the Name-O-Rama that gets celebrated with onamonapia. Whaaat! Also, welcome Circuit, YHC was wondering if you were just a made-up “Unicorn” PAX who supposedly posted up when he was out. You’re real!
Number-Rama: Dirty Dozen
Name-O-Rama:
COT:
Announcements:
Fundraiser mentioned by Chairman, he will post it on the GroupMe.
PAX are to begin thinking through Memorial Day Mini, a bit of a CSAUP 2-hour workout at CHSP. Maps and recon suggested as each PAX is asked to bring a portion of the heat.
Prayers:
Jay, Bob, Brenda & Denny, Doubtfire’s friend/co-worker, and a few others were lifted up in prayer.
BOM
As always, it was an honor for YHC to Q it up. Site-Q’s don’t forget to add Doubtfire to your Q list for the cycle. Everyone, keep posting. Aye!
