Month: December 2018

12 Days of Christmas

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12/15/2018

Conditions 30 deg, dry and calm 

QIC: IversonPax: Ryder, Dory, Rostov, Dig, Stardust, Ping

Warm up:
SSH 15 IC
SQUAT SSH 15 IC
CHERRY PICKERS 10 IC
Imperial walkers 15 IC

PROCEED TO PEAR TREE!
1 pear tree hill (Bernie Sanders Up) 
2 turtle dry docks 
3 French flutter kicks 
4 calling bird burpees 
5 Golden Rings (Annie, both sides)
6 geese Mtn climbing 
7 swans seal sit ups 
8 maids merkins 
9 ladies lunging 
10 lords leaping (squat jumps)
11 pipers pull-ups 
12 drummers dipping 
All in succession as the song goes. Filled the whole 60 min plus 3 min of OT. Most were done in cadence at the base of the hill. Was a monster of a workout. Core and legs burned. Merry Christmas!!

QSource: Q1= to Get Right
The pursuit of proper personal alignment. 

To be able to help others, a man must first help himself. Have no regrets. 

Picture yourself on an airplane taxiing out to the runway. Doesn’t the flight attendant always instruct the passengers that in the event of sudden Loss of pressure, apply your own oxygen mask before assisting others. Same as in life, you cannot help others until you, yourself has gotten right. We all present are getting right! A pleasure to lead you gentlemen. Until next time! -Peace -Iverson.

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Mostly Civilian

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20181215
Q Sharkbait
Pax Swordfish, Flea, Beach, Jagger, & Breu Haha

Warm Up
34 Side Straddle Hopps
21 Imperial Walkers
20 Abe Begotas
20 Copperhead Squats
20 Hill Billies
The Thang
Blimps; 5 Berpees, 10 Lunges (each Leg), 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks & 30 Squats
Bear Crawl to 30 / 50 yardline, Crawl Bear Back. 4 rounds.

Fun with Coupons; 5 Thrusters, 10 Kettle Bell Swings, 15 Curls 3 rounds.

Five Minutes of Mary
Little Bab Crunches 20, Dolly’s 20, Scissor Kicks 20 3 rounds.

Cot
Coffeteria

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Oh Brickmas Tree

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Oh Brickmas Tree, Oh Brickmas Tree, how lovely are thy cinders! 12 PAX posted in the rain to get better and worked on their lumberjack skills. Here is what we did. 

PAX:  Magneto, 10AC, Marvel, Bourbon, Inspector, Garden State, Fridge, HK-Hershey Kiss, Flintstone, Turnpike, Herbie, Sunspot (Q) 

WARM-UP: Mosey lap to get bricks, SSH x25ic, IST x20ic, Windmills x20ic, Arm Circles x10ic/each way

THE THANG: all of the following was done with bricks with a short mosey after each set (10 parking lot spaces)…

5 Burpees

10 merkins, 5 burpees

15 dips, 10 merkins, 5 burpees

20 Carolina Dry Docks, 15 Dips, 10 Merkins, 5 burpees

25 Squats, 20 Carolina Dry Docks, 15 Dips, 10 Merkins, 5 burpees

1min plank, 25 Squats, 20 Carolina Dry Docks, 15 Dips, 10 Merkins, 5 burpees

30 Mason Twists, 1min plank, 25 Squats, 20 Carolina Dry Docks, 15 Dips, 10 Merkins, 5 burpees

40 Curls, 30 Mason Twists, 1min plank, 25 Squats, 20 Carolina Dry Docks, 15 Dips, 10 Merkins, 5 burpees

50 SSH’s (no bricks due to safety), 40 Curls, 30 Mason Twists, 1min plank, 25 Squats, 20 Carolina Dry Docks, 15 Dips, 10 Merkins, 5 burpees

55 LBC’s, 50 SSH’s (no bricks due to safety), 40 Curls, 30 Mason Twists, 1min plank, 25 Squats, 20 Carolina Dry Docks, 15 Dips, 10 Merkins, 5 burpees

WE MISSED THE LAST SET DUE TO TIME BUT HERE IS WHAT IT WOULD HAVE BEEN…

60 Lunges/leg, 55 LBC’s, 50 SSH’s (no bricks due to safety), 40 Curls, 30 Mason Twists, 1min plank, 25 Squats, 20 Carolina Dry Docks, 15 Dips, 10 Merkins, 5 burpees

MOLESKIN: it’s always great when a PAX (Marvel) informs his brother (Bourbon) is returning and he wants to make sure the WO is very difficult, so what better thing to do that the Brickmas Tree! Solid beatdown that had our shoulders, arms, wrists, hurting. #Gainz were made today brothers! You guys were KILLING it today! Love seeing the physical gains you have all made. I think the best part was the LBC’s right in the water. Great job not being afraid of a little sogginess to get better. Thanks for following my lead! I appreciate you guys more than you know! 

Until next time, Sunspot OUT!

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B.O.M.B.S. Away

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Date:  12/13/18

AO:  Milton, De.

QIC:  Fireplex

Warm up

SSH – 25 IC

Cherry Pickers – 20 IC

Windmills – 20 IC

Burp & Merk – Burpee with ascending merkins up to 10

Mosey approx. .54 miles to new H.O.B. Elementary flag pole

The Thang 

B.O.M.B.S. – 50 Burpees,  100 Overhead Claps, 150 Merkins, 200 Big Boy Sit-ups, 250 Squats.  PAX partnered up and worked on exercises while partner ran the circuit around the front parking lot approximately .22 miles switching off after each lap.  Each PAX completed half of the listed exercises.

Mosey back .43 miles by a revised route to the AO.  All HIM completed just short of a mile for the mosey to and from the school as well as an additional mile running around the parking lot for their portion of the beat down.

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Prayers were offered for multiple needs within the attending PAX, but please keep all our HIM in your thoughts and prayers.  

F3 Message

Q shared a blast from the past regarding watching the Peanuts Christmas Classic as a kid and how they handled the message of what Christmas is really about as told through the animated character Linus.  This information was found and utilized in this back-blast from a post by Gregg on December 9, 2008 on the Archive Attic in the Gazette in Cedar Rapids    

“During the making of the animated Christmas classic A Charlie Brown Christmas, Peanuts creator Charles Schulz had a meeting with Lee Mendelson, the show’s producer, and Bill Melendez, its lead animator. The discussion concerned Schulz’s insistence about including a New Testament scripture reading of the Christmas story from the Bible.The scripture reading was to be spoken by Peanuts character Linus Van Pelt in response to Charlie Brown’s lament, “Isn’t there anyone who knows what Christmas is all about?” Mendelson and Melendez both voiced their concern about the reading, with Melendez telling Schulz, “It’s very dangerous for us to start talking about religion now.” Schulz answered him by saying, “Bill, if we don’t,who will?” In the end, the scripture reading was retained, and the CBS special was the second-most watched show of the week when it debuted on December 9,1965.”

Linus’ King James version scripture reading from Luke 2: 8-14, read:

“And there were in the same country shepherds abiding in the field, keeping watch over their flock by night. And,lo, the angel of the Lord came upon them, and the glory of the Lord shone roundabout them: and they were sore afraid. And the angel said unto them, Fear not:for, behold, I bring you good tidings of great joy, which shall be to all people. For unto you is born this day in the city of David a Saviour, which is Christ the Lord. And this [shall be] a sign unto you; Ye shall find the babe wrapped in swaddling clothes, lying in a manger. And suddenly there was with the angel a multitude of the heavenly host praising God, and saying, Glory to God in the highest, and on earth peace, good will toward men.

“That’s what Christmas is all about,Charlie Brown.”

  

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Do not Rucking Quit!!!

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Q: Leatherman 

Pax: Chairman, Chappie, Chattahoochee, Ruxpin, Wildwing

Warm Up-

SSH- 21

Cherry pickers-15

Windmill-15

Moroccan Night Club-15

The Thang:

Partner up and alternate exercises for 3 rounds

Exercise 1

Partner 1 Max Merkins with Ruck on 40lbs

Partner 2 Holds Plank without Ruck

Exercise 2

Partner 1 Dead lift to overhead press with Ruck 10X

Partner 2 Broad Jumps 10X no Ruck

Exercise 3

Partner 1 Flutter Kicks holding Ruck above head

Partner 2 Mosey to Hotel and Back ( Distance unknown but brought the Suck to the partner Flutter Kicking )

Exercise 4 

25 Partner Big Boys passing Ruck 

5 Burpees in between sets 

All Pax finished strong and no one QUIT 

Ended with COT and Prayer

 Leatherman 

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Hair Burners

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12/11/18

Conditions: A warm 31 deg, no wind. 

QIC IversonPax: Ryder, Stardust, Probert, FNG-Zpack, Iverson 

Warm up:
SSH 20SSS (chest fly) 20
Plank jacks 20
Mtn Climbers 20

 Mosey to main event with block curls OYO

Cinder block hair burners 
10-1-10 Ladder 
1) squats Jumps or thrusters 2) block merkin or wide Merkin 
Mosey to pull ups 10 / peter Parker’s 5 ICREPEATO 
OH claps 40 ICCOLT 45 with block 
6MOMAmerican Hammers with block 6 ICAmerican Hammers 10 ICOH block flutter kicks 35 IC
COTName o RamaWelcome FNG – Z pack!
Lexicon of the day:

Every man has his own personal Jester

The Jester is the temptation of the flesh that hinders Acceleration. It is that one stumbling block (amongst the many available) that a man finds himself tripping over repeatedly before he turns Pro. No matter how strong his Routines are, if he fails to Prepare for his Jester he will not be able to Get Right. Unimpeded, the Jester will undo his hard work and destroy his proper personal alignment.

For me it’s getting right and spending reading time with the SkyQ, our creator. Especially this time of year remembering the blessing of Love and to be a kind blessing to others. 

PEACE – Iverson 

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5 on 12/8/18

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5 PAX braved the 18 degree starting temp , but it didn’t take long to warm up! 

Warm up- 

Capri lap around circle, 

SSH-30

Cherry Picker- 20

Imperial Walker- 10

SSH- 15

Windmill – 10 


Mosey to Stop 1- church lot.
1-5 burpees Lt Dan

 2- 5 burpees Lt Dan 

3- 5 burpees Lt Dan 

4- 5 burpees Lt Dan 

5- burpees. Lt Dan 


Mosey to stop 2 – school 

Start at first sidewalk with 12 merkins 

Side shuffle to next sidewalk

8 merkins Side shuffle to next sidewalk 

18 merkins NUR back 

12 merkins Side shuffle 

8 merkins Side shuffle

18 merkins Side shuffle

NUR back 12, 8, 18 with mosey in between

 12,8 18 with mosey in between 

12, 8 , 18 karaoke  in between sets 


3rd F -Responsibility as father. And HIM 

https://www.allprodad.com/10-things-scripture-says-about-being-a-father/


Mosey to stop 3-library. 

1- Toy soldier set

2- 6 inches till someone gives 

3- pax ab pick 

4- 25 American hammers

 5-  toy soldier set 


Mosey back to circle 
Name A Rama COT 

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Frosty 4×4

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9 HIM beat the fartsack this morning for a little 4×4 action  to warm things up  at the CHOP

Warm up-  25 SSH,20 SEAL JACKS,20 WINDMILLS , 20 CHERRY PICKERS,20 MNC

The Thang- mosey to Mercer dental

20 Merkins, 20 Diamond merkins, 20 Wide arm,and 20 ranger meekins

Lt Dan to light pole mosey to shipbuilders

25 Flutter kicks OC, 35 LBC ,25E2Ks,15 big boys

Bear crawl to first light pole then mosey to next corner

30 squats,20 Bobby hurleys,20 monkey jumpers 20 Mexican jumping beans,

Mosey to next corner 50% to first pole,75% to next and 100% to corner

25 mountain climbers ic,20 4 count Freddie’s ic,15 mule kicks 15 burpees

Mosey back to AO to visit the wall  wall sit with 20 overhead claps, balls to the wall for 10 count by leatherman another wall sit with 20 overhead laps

A little mary to finish up

Crabby patties by hideous 

Hello dollies by Chappie 

Rosolitas by Chattahoochee  

And crab Jack’s by fireplex to finish it off

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IronPax Repeato

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12/8/2018
Conditions: 22deg, warm breeze 
80’s on the 8’s
QIC: Iverson
Pax: Bloomer, Dig, HoneyBear, Gekko, Probert, DPUG, (trigga and Ping in COT on DL). 

Warm up:
SSH 2O IC for all 
Side straddle shoulders 
Squatting Arm circles 
Squat kicks 
Merkins 
Mtn Climbers 

IronPax! (With coupon for 8 min, after 24 reps, run 25 yds to fence and back, then continue)
1) Thrusters 
2) Curls 
3) KB swings 
4) man makers 

Either used a standard block or ruck. Pax choice. 

Partner up: Farmers carry and CDD X2

6MOM:
Freddy Mercury x30 IC
Protractor x1 min

Lexicon:
POSITIVE HABIT TRANSFER 
– Ingraining advantageous tendencies in other men. 

-Bad Habits are easy to slip into, but hard to break. Positive Habits are hard to develop, but easy to slip out of. If it were otherwise, people would simply replace their bad Habits with good ones without the help of anyone else. …..the HIM must also take measures to ensure that his own Guardrails are not crumbling while he is trying to help others build theirs. 

Big weekend next weekend;
Dec 14- 2nd F on 2nd F = rock climbing 
Dec 15- Beatdown then help a community member move places in kzoo 0900
Dec 16- One Well Brewing 1330 for gift exchange with M & 2.0s. 

Well done!!
-Iverson

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Iron Pax Nightmares

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Date: 01 Dec 2018

Q: Priorities

Pax: Sharkbait, Bru Ha Ha, Croc, Sawdust, Flea, Swordfish, Priorities, P2, Red Alert (FNG), Jagger was somewhere in the proximity…

What a great way to kick off December with 9 strong pax, an FNG, and some real gloom like Monterey rarely sees.  It was a little wet but the rain was less than the leakage for this snot woggle.  F3 Monterey is still riding high from what F3 nation is doing across the west coast and can’t wait to get back together with our brothers from Rocklin, San Mateo and Mountain View again soon!  Lot’s happening in this area and YOU should come and be a part of it!  Aye!

Warmup –

SSHs, Imperial Walkers, Moroccan Night Clubs, Copperhead Squats

Mosey to tennis courts – Paint the Lines

The Thang – 

Pax each grabbed a cinder block coupon on the way back to the goal line. They would be needed later and were placed at the goal line of the football field to put fear in the hearts of the pax as they sat idle, waiting for their turn.

Next we made our way across the football field as follows:

40 yard sprint forward – 30 yards backward sprint back – 20 yard bear crawl forward – 10 yard crawl bear back. Plank for the 6.

Each iteration moved the pax 20 yards total down the field.  Every 2 revolutions the plank position was changed. High plank/Al Gore/Crab Plank/Burpee.  When we reached the opposite 20 yard line we turned around and repeated our way back.

Mosey to the amphitheater for a Derkin:Calf Raise ladder – 1:5 ratio escalating at each step finishing at 10:50 at the top.

Mosey back to the goal line to put those coupons to use.

Executed week 2 of the iron pax challenge cut in half. 4 minutes each of Curls/Thrustors/Kettle Bell Swings/Manmakers w/ coupons.  2 minute rest in  between.  Sprint to the 25 and back after each set of 20/15/10/5 reps respectively.

COT –

F3 Pax do hard things all the time.  Its hard to wake up early, to push yourself to go out in the rain and cold, to be there for the guy next to you.  We do the hard things because they are hard.  Because after waking up in the freezing cold, sweating along side each other in the early morning, showing up because we know the guy next to us is counting on us being there, and counting on him to be there for you, when the real hard stuff happens in life, we know we’ll be ready because the guy next to us will be there to get us through.  Doing the hard and often stupid things like CSAUPs or working out in the rain or driving 3 hours to help launch a new AO in Rocklin, is preparing us for the truly hard stuff life has to throw at us.

Name-o-rama/counterama/BOM

NMM:

Monterey Shirt Pre-Order is live!  Go to f3.mudgear.com to get yours today!

The F3 California Camping Trip is happening!  February 8-10 near Felton, CA just north of Santa Cruz.  This will be a weekend retreat for all Pax and 2.0s of school age and up.  Ticket price (still to be determined but will not prohibit ANYONE from going) will cover lodging, food and group activities.  The weekend will include some group participation as well as some leisure time to relax and have fun.  Also a workout or two…  Space is limited so sign up soon by filling out this form.  Questions to f3monterey@gmail.com

Welcome to our latest FNGs Swordfish and Red Alert!!

And most importantly, we couldn’t be more excited for Sawdust 2.0 baby Skylar Grace born on November 24th!  Congrats Sawdust!!

SYITG

Priorities out

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