Week #3 at The Oldest City in Georgia

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Perfect morning for week #3 @F3 Savannah

Conditions were partly cloudy and nearly 70 degrees

CSPAN on Q

Disclaimer (did not need it) and discussion on keeping up, modify as needed, one FNG Radar that works nights and would catch us on our course…(Semper Fi Brother)

F3 workouts …

■Are free of charge

■Are open to all men

■Are held outdoors, rain or shine, heat or cold

■Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary

■End with a Circle of Trust

Long mosey looping our way around the parking lot and park, felt like about 3/4 a mile – good pace and @Mini_ME (love that guy #Nantan of Growth) leading the high quality #mumblechatter

COP

SSH, IW, Squats, Windmills, Moroccan Night Clubs, Monkey Humpers, an additional set of squats.

Long warmup Plank-o-Rama series and more chatter on my cadence being too slow or too fast (#sorrynotsorry) guys seemed to really enjoy the planking…followed by Peter Parkers, Parker Peters, and Mountain Climbers (#not a crowd pleaser)

Off again for a ½ mile run.

Arkloader Series

Back and forth across parking lot with bear, lunge, crab, lunge, backwards bear, backwards lunge, lunge-lunge-squat, and jogs. The wheelbarrows, burpee broad jumps, and the partner carries all seemed to quiet the chatter…#notreally

I tried to EH the “potential homeless” men near this area…I was not successful… not recommended

Off again for a ½ mile run.

Wall Series

People’s chair sequence

BTTW sequence

More People’s chair sequence

Quick F3 sermon and introduction of my friend @F3Tatanka…he is my #clowncar partner, and #HIM @F3TheFort, my life, and neighborhood…and I miss him…

Tatanka on Q

Quick discussion and F3 review of “Pearls on a String F3 workout”

Off again for a ¼ mile run

COP with a bunch of SSH and a few other exercises

Off again for a ¼ mile run

COP with a bunch of SSH and a few other exercises

Sand Box Sequence

Partner up for 3 rounds of swing crunches and dip series for 3 rotations

Off again for a ¼ mile run

COP

A very long final set of SSH…potentially way too many SSH…(lots of chatter, mostly about why did you need a “weinke”, do you know any other exercises? Lots more chatter, Tatanka just kept calling them out in perfect cadence…think we got to 100…maybe more…seems really awful…

Playground ABLAB Sequence

Dealers choice and a bunch of different Q’s stepped up and lead, awesome to see after just 3 weeks, watch Dredd’s video below, and practice the counts, and just keep practicing it over and over, and you will become a highly efficient Q (practice, practice, and just keep practicing the cadence & never Q what you can’t do…)

Here is a cool backblast written about Dark Helmet’s VQ, the last 2 paragraphs describe what most men feel the first time they Q (lead): http://f3nation.com/2015/03/18/kettlebell-burpees-yeah-thats-a-thing-at-the-armory/

COT

Prayer & Praise, BOM, and a good discussion on the #StarfishF3 model.

Moleskin:

Always an honor to be part of a launch, here is everything in my notes:

  • Tatanka gave an awesome testimony on F3 and how after moving to FL, the void of not having F3 is overwhelming, great testimony and strong Q brother #HIM
  • AO is first class, be good to my man Dark Helmet next week
  • Really high quality discussion at #Coffeteria
  • My man Mini-Me gave a great testimony on how F3 has impacted his life
  • This was Zima’s first launch and appreciate his leadership, join us for his #CSAUP called #YETI here is the link for the pre-blast http://f3nation.com/2015/11/03/the-yeti/
  • #HIM = High Impact Man
  • #NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1st F on track will never get his 2nd and 3rd Fs online.
  • Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
  • How to Count video by Dredd/OBT on Q here is the link: http://f3nation.com/2012/02/22/f3-tv-how-to-count/
  • #Cobains all around for the late posting of this backblast (24 hours is the standard #oldman problems)
  • Special thanks to Tatanka, Zima, Mini Me, and their supporting my “crazy” adventures
  • #T-Claps to Catfish on another beautiful Shovel Flag
  • Already planning our next trip down
  • Apologies for not making my portion of this workout difficult enough, show up at one of my regular Q’s, and you will not be disappointed…double your money back guarantee

Appreciate the enthusiasm, and get your twitter account going, and follow us @CSPANF3 @F3Tatanka & @F3TheFort

CSPAN – over & out

 

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Moderate Work Out, Not So Moderate Chatter

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  • QIC: Decibel
  • When: 11/27/2015
  • Pax: Rock Thrill, Vanilla Ice, C-SPAN, Twister and Package
  • Posted In: Slow Burn

Six men got out of the sack to work off the extra helping of turkey and fixins’.  They receive plenty of mumble chatter in return!

The Thang:

Mosey to the side of Lowe’s to avoid black Friday shoppers (surprisingly there were none).

Circle up:  IW x20, Merkins x10, Windmill x15, Wide Arm Merkin x10, Peanut Pickers x15, Diamond Merkins x10, Taffy Pullers (Chain Breakers) x20, Staggered Merkin x5 each side, Low Slow Squat x20

Calf Raises x20

Mosey behind Lowes:

Run 40 yards, 20 Monkey Humpers, 40 yards back with 20 Squats

Rinse and Repeat x4

Mosey to guard rail: 25 Dips and 15 Incline Merkins, Rinse and Repeat, Rinse and Repeat

10 bomb jacks for TWSS

Mosey to parking lot for Mary:

LBC x25, Missionary Plank x10, Freddy Mercury x20, Plank Punches x15, Toe Taps x10

Mosey to COT and do 20 burpees

Great work!

 

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Brett Favre Honored at Varsity, Legend, #HIM

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  • QIC: Longshanks
  • When: 11/27/2015
  • Pax: Copay, Geronimo, Longshanks
  • Posted In: Varsity

Brett Favre may be the greatest QB of all time.  The ultimate mans man, a leader on the field, the Gunslinger.  Last night as the Packers retired his number, I reflected on the Leader that Brett Favre was on the field.  No doubt in mind, if he was a part of F3, he would be a leader.  He would be HIM.  He’s done some bonehead stuff off the field (but then again so have we), but at the end of the day he still had a huge impact with his teammates, his family, and the community that supported him day in and day out as QB of the the Packers.  Today we honored that impact at Varisty.

3 Men arrived at Varsity to honor Brett Favre and talk about the Packers, despite staying up way to late to watch them lose to Da Bears.  We also should’ve fartsacked but didn’t, because there are always opportunities to get better, even if that means waking up to work out at 5:15. It was Copay, Geronimo and YHC.  Disclaimer was given and off we went.

THE THANG

Moseyed a lap around the parking lot with butt kicks, high knees, and Karoake.  Circled up (triangled up, cuz thats what it makes when there is only 3) for a warmup of SSH, Windmills, IW, Morracan Night Clubs, Cherry Pickers, and Squats.  All IC and all to 13 (cuz thats how many points the Packers managed against Da Bears last night). Mosey to the hill and explain the 4 downs.  In honor of Brett Favre’s number 4, we will be doing 4 reps of everything.

1st down – top of the hill – 4 plyo pushups, 4 burpees

2nd Down – ROTC bars – 4 pullups, 4 toes to bar

3rd Down – bottom of hill – 4 broad jumps, 4 squat tuck jumps

4th Down – 4 regular situps, 4 leg raises

AMRAP for 30ish minutes – everyone did 9 rounds. or a Leroy Butler’s jersey number of reps (mumblechatter about doing a Lambeau Leap pic)

Finished with 31 Flutter Kicks, 31 LBC’s, and 31 second plank hold all in honor of Brett Favre and the Packers win in Super Bowl 31.

Moseyed back for COT and BOM

Announcements – Read your email.

Prayers – going of Santini’s words yesterday we all said something we are THANKFUL for.

Moleskin – Always and Honor to lead and serve.  Thankful for the entire group of F3, but especially Copay and Geronimo for making it out today when the easy decision would’ve been to stay in bed after staying up late to watch the game, or eating too much turkey yesterday. Blessed to have so many brothers in my life that keep me accountable and keep me pushing to get better.  The most touching moment in last nights came was when Bart Starr and Favre embraced each other, like we embrace our F3 brothers in the gloom.

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Relief Pitcher @F3TheSwamp

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  • QIC: CSPAN
  • When: 11/21/15
  • Pax: Photobomb, Bart, Royale, Dirty Bird, MainFrame, Family Guy, Crash, Gecko, Zima, Gears, Cobra Kai, Back Draft, Trucker, Puddles, Cable Guy, & Vinnie
  • Posted In: The Swamp

Last minute call to come in and Q @F3TheSwamp = Always an honor to serve

Disclaimer

4 Ruckers take off = Dead Man Party = one man is always in the air

13 take off at a good mosey pace, circle back to get LIFO Photobomb

Warmup-O-Rama x10 all done in cadence

Just Fresh parking lot nonsense

Arkloader series

Partner series including wheel barrows & partner carries (crowd pleaser)

Platoon series = 2 squads = 2 men always running = all other men IC excercise

Indian run back to COT

Prayer and Praise

BOM

Be a better man today then you were ysterday,

AYE!

CSPAN

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Weather is always better @F3IndianLand

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  • QIC: CSPAN
  • When: 11/19/15
  • Pax: Pebbles, Ringer, 1-Niner, Rocky Top, Flash Dance, Bird Cage, & Sharknado
  • Posted In: The Reservation

Horrible weather – change to URS Parking Deck

Warmup-A-Rama all x10 and all in cadenc

Jog-O-Rama

THANG

10 CDD = run backwards up ramp 10 CDD x 5 repeats = AWFUL

ABLAB

Dealers choice x 10 in cadence

Prayer & Praise

BOM

Be a better man today then you were yesterday,

AYE!

CSPAN

 

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PHOP Mugshot BeatDown

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  • QIC: Mugshot, Apache
  • When: 11/25/15
  • Pax: Apache, Bogey, Punch Out, Turbine, Geronimo, Full Count, CSpan, Pusher, Sergeant York, Mr. Clean, Package, Jeckyll, Pick Six, Schrute, Stang, Beast, Mugshot, The Riddler
  • Posted In: Uncategorized

It was a nice and cold morning over at PHOP. We had 18 strong men show up for an early morning BeatDown with the returning Mugshot. The warmup however began with the one and only Apache.

Warm-up
60 SSH
20 staggered merkins

Formed two lines for Apache patented Indian Run.

Back person started with an ammo box and ran up to the front as we moseyed across the street to the PHOP neighbor. Pass the ammo box till it gets to the back and the person in the back sprints to the front.

Stop for a wall squat
20 over head claps with Wall Squat
5 derkins on wall

Continue Indian run up the hill

Pause: 10 jump squats

Continue Indian run up the hill.

Paused half way, team 1 runs to the top of the hill and back down, team 2 does merkins until team 1 returns. Then each group switches team 2 running and team 1 merkins.

Indian run continued back towards PHOP
Stop at the wall for some right over left leg stretches.

Mosey back to PHOP.

Side-Note: Warm-Ups with Apache take a while, but are worth it!

The Workout
Mugshot took over! Welcome back Kotter it’s been a while but he got right into with an assortment of stations.

Each station was a workout for Two Minutes.

Station 1
– Push Ammo Box across yard in a bear crawl
Station 2
– Merkins
Station 3
– Wall Squats
Station 4
– Burpees(Padre’s favorite)
Station 5
– LBC
Station 6
– Bear crawl down hill
– Crab walk up hill
Station 7
– SSH
Station 8
– Planks
Station 9
– Tire Flips

COT
Bogey led us in a discussion about what we are thankful for:
Family, Health, Marriages, F3 and a few more.

See ya tomorrow for the convergence at Springfield Elementary!

The Riddler Out!

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Pre Thanksgiving Festivities

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  • QIC: Decibel
  • When: 11/25/2015
  • Pax: Puddles, Bart, Gears, Howitzer and Flat Tire
  • Posted In: Pantheon

Six men made more room for turkey today at the Pantheon.

The Thang

Mosey behind the school

Circle Up: IW x20, Merkin x10, Cotton Picker x20, WA Merkins x10, Windmill x20, Diamond Merkin x10, Slow Sumo Squats x20

Mosey to playground: 10 pullups, 20 dips

Mosey to bigger kid playground for more suitable equipment: 10 pullups, 20 dips Rinse and Repeat

Mosey down steps: BTW and Peoples Chair

Mosey to steps and partner up:  One person does exercise with Rock while other runs steps

Exercises: Curls, Bent Over Rows, Upright Rows, Shoulder Press and Curls again

Mosey to steps to lot:  1 set of partners does wheel barrow up the steps while the other sets do ab lab until all have gone twice (LBC, X-O’s, Freddy Mercury, Leg Lifts, Hello Dolly etc)

Always a pleasure to work out with you guys!  Have a great Thanksgiving!

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Just a walk in the park and a game of cards

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  • QIC: Maximus
  • When: 11/24/15
  • Pax: Esso, Birdcage, MacGuyver, Trucker
  • Posted In: Block Party, The Fort

I was excited at the opportunity to again Q the original AO in The Fort. So excited that I followed my tradition and threw out a few tweets the day before. Well, this may be the last time I do that because, short of a cold and rainy post with CSPAN and CSPAN only (yes, 2 for those keeping score), this was the fewest PAX for a Q of mine in almost 3yrs. The 4 other PAX that posted showed up and showed up strong. It didn’t matter what I offered up, they knocked it down every time…with hardly any mumble chatter.

So with that, we took a jog around the park to circle up next to the playground:
Warm Up: SSH, Squats, Wind Mill, Mountain Climbers, Diamond Merkins

Mosey to the Playground:
It’s hard to partner up with 5 of us so we did the following as a group.
10 Pull Ups / 20 Dips / 10 Pull Ups / 20 Dips / 10 Pull Ups / Run a lap

Mosey to one of my favorite spots at this AO, the 5′ wall by the Springs bldg:
3 of us on the wall for muscle ups while the other 2 run a lap around the parking lot. Flapjack and repeat.

In the cold, dark gloom, nobody noticed the deck of cards that was placed at the base of the light pole. Once I brought that to attention, some groans could be heard. Don’t worry, it’s customary and so is the pain. Considering the escaping time, it was time for another OMAHA so we only went through about 1/2 the deck but it looked like this:
Hearts = Merkins
Spades = Burpees (missed the Ace)
Clubs = Carolina Dry Docks
Diamonds = Jumping Lunges

I had so much more on the Wienke but again, another OMAHA so we could honor DD with a nice set of Monkey Humpers followed by
Super Man and the rip cord for a few 10 counts
American Hammers
X & O’s for Decibel
V-Up Toe Touches
LBC’s

I’ve been involved in mind-testing and brutal beatdowns over the years but I’m learning that in many cases, it’s not about the quantity, but rather the quality. And on this 28 degree morning, the quality of these 5 was top shelf. I’ll take these guys any day.

Announcements: Read the what? Oh yeah, the email…READ IT. Thanksgiving convergence and a little sampling of fried turkey. Joe Davis…DO IT. Christmas Party…PAY AND SHOW UP (if you’re able).

Prayer Requests: Time of Thanksgiving this week and safe travels for all. Stay safe and return to the gloom. Our service men & women, those gone, retired, active and their families. Thank God for them and their protection/service. Fresh starts on a new day with our kids/families. Trucker’s appt on his foot and hopefully a quick and full recovery. Our own CABLE GUY. Rest up, don’t push it and get back out there. We’ll keep a spot for you in the COT, albeit, downwind from the PAX!!

As You Were.
AYE!!

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Back at WEP

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  • QIC: Backdraft and McGuiver
  • When: 11/21/2015
  • Pax: Bubba Gump, Tesh, Bolt, Double D, Dark Helmet, Ginsu, Flat tire, Longshanks, Red Banjo, Pusher, Magnum, Pippen, Highlife, Menthol, WWL, Baeheim, McGuiver, Backdraft
  • Posted In: The Fort

Always awesome to get asked to Q at WEP. It was a cool morning and tons of mumble chatter going on while cars were continuing to pull in up until the start time. The co-Qs were even wondering if they were going to have enough coupons to cover the crowd.

Backdraft started off the morning with a quick paced mosey around WEP to get the blood pumping.

Circled up for SSH x 50, IW x 20, windmills x 15, Mtn. Climbers x 20, 6 inches, Squats x 15

Mosey to playground and partner up.

Round 1-    P1- high knees around park- P2-Pull ups

Round 2-     P1- shuffle facing right,       P2- Derkins

Round 3-       P1- Shuffle facing Left,      P2- Dips

Round 4-       P1- Bear crawl strait sections, crab walk short sections,      P2- Squats

Pass off to McGuiver

Mosey to car to pick up coupons.

2 bricks per person. do not set down after you took them.

Mosey to field and line up

lunge walk to third tree. jog back.

10 Burpees OYO

mosey to track.

Drill bits around the track mosey in between.

Drill Bit 1 alternating shoulder presses

Drill Bit 2 Moroccan night clubs with coupons

Drill bit 3 windmills

Drill bit 4 Jack webs 1:4- 5:20 Merkins: overhead claps with coupons.

Variety of Mary with coupons

COT

Always a pleasure to Q. Lots of mumble chatter early on, but got hushed pretty quick with the intensity the PAX put out on all the exercises.

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Something Old and Something New

10 PAX for The Rock with YHC and a VQ by Howitzer.  Disclaimer disclaimed, then it was on.

 

The Thang

Warm Up with a Run Around Runde

 

COP with:

  • SSH
  • IW
  • Windmills
  • Merkins
  • Mountain Climbers
  • Squats
  • Carolina Dry Docks
  • Moroccan Night Clubs
  • Seal Jacks
  • Plank Series

 

Partner Up for team exercises in the parking lot:

  • 25 Merkins then Backward Run with Sprint back
  • 25 SSH then High Knees out and Butt Kickers back
  • 25 Wide Merkins then Power Skip out and Jog back
  • 25 Donkey Kicks then Hop Right Leg out and Hop Left Leg back
  • 25 Burpees then Broad Jump out and Sprint Back
  • 50 LBC, 25 Diamond Merkins then Shuffle out and back
  • 25 Flutter Kicks, 25 Hello Dolly then Walking Lunge out and back
  • 50 Squats, 25 Merkins then Sprint out and back

 

Proceed to Playground where 1st PAX does Six Pack up and back down while 2nd PAX does a Run Around Runde.  Flapjack.

 

Migrate to baseball field:

  • 1st PAX Peoples Chair, 2nd PAX bear crawls to 2nd base and Jogs back.  Flapjack.
  • 1st PAX BTTW, 2nd PAX sprint to outfield fence and back.  Flapjack.

 

Lap around the field with Shuffle and Karaoke mix.

 

Mosey back to Parking Lot for Bearmuda Triangle.

 

Finish with COP:

  • 50 American Hammers for the Stars
  • 13 Flutters for the Stripes

 

COT

 

NMM:

After a scheduling issue last week where Geronimo picked up my Q, I was glad for the opportunity to lead this morning.  Originally it was a solo Q, but Howitzer answered the call for his VQ… and it was one for the ages.  I knew it was going to be tough when he started barking the cadence loud enough for the neighbors two streets over to hear, but he settled in nicely and humbled the PAX this morning.  He brought some new tricks for the first half and then YHC took over for the second.  Originally planned to have all partner work, but then we had a man down (Cable Guy) with a foot injury, so the PAX were fortunate enough to experience the Bearmuda Triangle.   As an aside, I highly recommend skimming the Exercises Page for all Q’s regardless of experience… always something new there to try.

Finally, big props to Fish Sticks for laying on the EH and getting FNG Bon Jovi out this morning and Aqua Man for laying the EH on #Kotter Pink Slip for the triumphant return.

 

Announcements:

  • Two Convergences this week, Monday 0515 FMHS and Thursday 0600 at The Ranch.
  • Christmas Party Dec 19th, see pre-blast and pay up!
  • The Fort Runners Convergence on Dec 17 at WEP to scout out Joe Davis run, Tempo will be closed
  • Joe Davis Run January 9th
  • Justice League (CAH) on today.  See twitter for details.

 

Prayer Requests:

  • Funhouse going to Columbia on Mission Trip in February.  Appreciate Prayers and Financial Support
  • Let Me Run 5k today
  • Cable Guy’s Foot
  • Trucker’s son and others who have winter sicknesses (Flu/Cold/etc)

 

Honor To Serve.

 

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