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!
4 HIM beat the fart sack this morning to push through ‘shaking off’ Chappie’s beatdown from yesterday.
Warmup – IC
SSH- 20
Windmills – 10
Moroccan NC- 20
Mountain climbers- 10
Cherry pickers – 20
Smurf jacks – 10
The Thang-
Mosey to pavilion by Cupcakes Bike Shop
1 set of Bolt 45s – IC
1 toy soldier set -oyo
Split group in half –
1 group does 25 dips IC , while other holds high plank.
Rinse and repeat until each group does 100 dips.
Mosey to wheel house sign.
Partner up –
1 man does box jumps while other does 20 lunges. Switch. Until each man has done 60 lunges.
Mosey to Dockmaster’s stairs
Partner up –
1 man stays at bottom of steps doing burpees while the other runs up steps, for 20 lbc and 20 merkins. Runs back down and switch.
3 sets totaling 60 lbc and 60 merkins…… and who knows how many burpees. 🤷🏼♂️
Mosey to basketball courts –
Name-O-Rama
COT
3rd F-
I’m reading from a couple books right now, Along with some recommended articles. Last night while reading- the same phrase showed up in two different readings and I thought I’d share some on it this morning.
-Esprit de Corps-
“Esprit de corps is a French phrase that translates into ‘group spirit’. Esprit de corps is one of Henri Fayol’s 14 administrative principles. The principle states that an organization must make every effort to maintain group cohesion in the organization. It notes that dividing your competition is a clever tactic, but dividing your own team is a serious error.”
Probably the best example of esprit de corps can be seen in military. Especially those who have been in battle together. A loyalty is formed from experiencing the good , bad and everything imaginable in between.
For those of us who may not have served in that same capacity, it’s doesn’t mean we can not live our lives with the same loyalty. The same commitment to group spirit – whether that group is F3, workplace, a business, a team or your family.
The reality is that we as men are in battle and the challenge to each of us is – What is your commitment to creating cohesion in this areas? an environment that people desire to be a part of and know is always in charge, Leading and pressing forward.
The esprit de Corps is felt here, every gloom. Lead by men who choose to roll out and not roll over. Who choose to sharpen others. Who choose to change. Who choose to even be a little vulnerable. Who choose to allow themselves to take what they learn here and use it through out their day to add value to everything they are involved in.
So as you think of the esprit de corps -remember
We leave no man behind.
We never discourage , but encourage.
Men want to achieve something that is hard, challenging and worth pursuing.
When seeking leadership , goals to achieve and tasks to compete – we seek like minded – goal oriented men to achieve them with.
10 Hillbillies, 10 Mount Man Poopers, 20 Arm Circles, 10 meter Carioca, 10
Alligator Merkins
THE
THANG
Alligators are known as powerful reptiles with quick fast lunges
and bursts of speed.
Sprint rounds on both a fast course and a short course. The
short course was a sprint across the soccer field, and the long course was
around the four corners of the said field.
While the one was running his designated sprint on either the
short course or the long course, the remaining posters performed OYO reps of
Gator’ Merkins
Squats
Freddie Mercury’s
Arm Circles
Lunges
Plank
Air Presses
Monkey Humpers
American Hammers
After all posters had completed a short course sprint there was
a 30 second countdown. After each poster completed a long course sprint there was
a 45 second countdown.
Each poster completed 2 short course sprints and 2 long course
sprints, for a total of three complete rounds! As the sun began to rise, so did
the mosquitos! Truly giving this a southern Cajun feel!
Ended with Number-O-Rama,
Name-O-Rama, COT, Coffeeteria
MOLESKIN Words of Wisdom: “You’re going to miss this” -Trace Adkins
Using a square of sidewalk in front of Georgetown Elementary with roughly 100 yards between the points, the PAX went through 7 rounds of pain. In each round the PAX stopped at each tip of the “diamond” to perform the given exercise and reps. Mosey transitions
Round 1: 7 Burpees
Round 2: 14 4-Count Flutter Kicks
Round 3: 21 Merkins
Round 4: 28 Squats
Round 5: 21 LBC’s
Round 6: 14 Iron Mikes
Round 7: 7 Diamond Merkins
After first 4 rounds, we broke for a third F. I read an excerpt from “Wild at Heart” by John Eldredge
BY WAY OF THE HEART
“Which would you rather be said of you: “Harry? Sure I know him. He’s a real sweet guy.” Or, Yes, I know about Harry. He’s a dangerous man…in a really good way.” Ladies, how about you? Which man would you rather have as your mate? (Some women, hurt by masculinity gone bad, might argue for the “safe” man…and then wonder why, years later, there is no passion in their marriage, why he is distant and cold.) And as for your own femininity, which would you rather have said of you–that you are a “tireless worker,” or that you are a “captivating woman”? I rest my case.
What if? What if those deep desires in our hearts are telling us the truth, revealing to us the life we were meant to live? God gave us eyes so that we might see, he gave us ears that we might hear, he gave us wills that we might choose, and he gave us hearts that we might live. The way we handle the heart is everything. A man must know he is powerful, he must know he has what it takes. A woman must know she is beautiful, she must know she is worth fighting for. “but you don’t understand,” said one woman to me. “I’m living with a hollow man.” No, it’s in there. His heart is there. It may have evaded you, like a wounded animal, always out of reach, one step beyond your catching. But it’s there. “I don’t know when I died,” said another man. “But I feel like I’m just using up oxygen.” I understand. Your heart may feel dead and gone, but it’s there. Something wild and strong and valiant, just waiting to be released.”
Mosey to National Guard for The Thang 2!
The Thang 2: “Grizzcalator”
PAX Complete 1 Merkin with hands on the bottom step and then 2 Merkins with hands on the 2nd step, 3 Merkins on the 3rd step, etc., all the way up to 14 merkins on the 14th step. Total = 105 Merkins
Mosey back to the AO for “Johnny Cash”
Johnny Cash: Part 1
PAX circled up and all hold 6 inches. 1 PAX at a time completes 10 Big Boys while everyone else holds 6.
10 Merkins IC, 5 Moneky Humpers IC, 5 Gorilla Humpers IC, 15 Side Straddle Hops IC, 15 Imperial Walkers IC
The Thang:
On the track. 10 burpees, sprint 1/16th of mile, 10 squats, sprint 1/16th of mile, 10 merkins, sprint 1/16th of mile, wall sits for 10 seconds, sprint 1/16th mile… repeat. Keep up until first place reaches last place. As posters catch up keep pace with last place for 1 more lap then it’s over.
20 count from @Bruha Ja
Suicides: start at goal line and go to 25, turning every 5 yards doing crab walk out and bear crawl back.
Mosey along to bottom of hill near baseball field.
Time to honor the backwards running of Priorities. Bernie Sanders (run backwards) up the hill. Feel the bern. Posters choice 10 squats, merkins burpees etc. Mosey back down. Repeat 3 times.
Teams of 2. One grabs cinder block. Line up on goal line. 1 team member inch worms while other runs with cinder block to other goal line and returns to meet inch wormer. Change places and repeat until you are both at the end zone. 20 count from Sharkbait. Repeat the other way but doing Crawl Bears back.
Wow, there’s still time! Let’s run the bleacher stairs and lean on a wall.
Number-O-Rama
Name-O-Rama
Welcome FNG Peak!
Words of wisdom: Showing off is the fool’s idea of glory…. and some discussion of who would win a battle between Bruce Lee and Chuck Norris.
