Pain posting at BAOPS

Alcatraz eventually became a prison on an island in the cold waters off the Northern California coast. It was known to be difficult to escape for the inmates that called Alcatraz home. The waters surrounding it were cold and rough, much like its residents.

When Trucker took over Alcatraz, he had a vision for our own little AO on the island, well, it’s really a peninsula but just go with me here. He wanted those that posted at Alcatraz to experience their hardest (or close to their hardest) workout of the week. The idea of coasting into the weekend wasn’t exactly his cup of tea. That said, for those of us that Q Alcatraz now, we have the Trucker-created acronym, BAOPS, in our minds when planning our pain. BAOPS stands for the Best AO for Pain on Saturday. You get the idea now?

For Ruby Slippers and I on this brisk morning, we knew we had to answer the call. The planning began earlier in the week when Ruby said he was incorporating cinder blocks. That’s when I knew this would be top-shelf. Ya see, when a man named after fancy footwear says he’s bringing pain like that, it’s time for the rest of us to bring our big-boy shoes. He shared his plan with me on Friday night and I had to chuckle; it was all I could do to keep from splashing at the thought.

To kick off this adventure, Fish Sticks, Trucker, Geronimo and I decided we needed to get to the AO early for a few rounds of pull-ups which has become quite the nice addition. At 0630, we had 17 of us gathered in the parking lot to embark on this journey.  While not swimming cold, choppy waters, we did see all the cinder blocks lined up and knew we were in for something special.

Ruby took control, disclaimed us and warmed us up with Wind Mills, Tappy Taps, Burpees, SSH, Merkins, Burpees and a few other things. Who does burpees in a warm up? We then all grabbed a cinder block, made our way to the field and counted off in 4’s for the 4-corner beat down. He had set up 4 stations in the corners about 15yds apart from each other.
Station 1: 10 Man Makers, 20 Cinder Block Swings, 30 Overhead Presses
Walk to station 2 with the cinder block in the rifle carry position, overhead.
Station 2: 10 Man Makers, 20 Cinder Block Swings, 30 Bent Over Rows.
Lunge walk to station 3 while holding the cinder block.
Station 3: 10 Man Makers, 20 Cinder Block Swings, 30 Derkins w/ your feet up on the block.
Walk to station 4 with the cinder block in the rifle carry position, overhead.
Station 4: 10 Man Makers, 20 Cinder Block Swings, 30 Curls
Lunge walk back to station 1 while holding the cinder block.

We continued on this circuit until our never-ending 30mins had expired. It felt like 30 days and holy smokes, the collective groan from the PAX almost woke the neighbors. We were all on the struggle bus after this and guess what, we were only 1/2 way through this wonderful nonsense.

Gee, THANKS TRUCKER!!! Now we’ll hand off to Maximus for what was intended to be the tour de hills of our lovely AO. Once I told the PAX about the 3 hills we were to be visiting, you could hear it again. That collective groan, yeah, it voiced itself again. Anywho….

Mosey to Hill 1 at the front of the neighborhood by the Fire Station:
Run down without busting your tail for 5 burpees and 10 Flutters I/C
Run up the hill for 2 squat burpees and 10 Flutters I/C
Complete this 4 times

Mosey to the next hill, Hill 2 down by the circle:
Run down the hill for (5) 8ct burpees and 10 Freddy Mercury’s
Run up the hill for (2) 8ct burpees and 10 Freddy Mercury’s
Complete this 3 times

C’MON MAN!!!! REALLY???? Did our time really expire before we can complete Hill 3? Yes, yes indeed. Fortunately, we got back to the AO in time do complete a few rounds of Mary.

Aaaannnndddd, there you have it. BAOPS lives on!!!

Announcements: FM Study Hall volunteers needed. D2DB reminder. Do yourself and your concentrica a favor by engaging in everything F3 has to offer. Spiderman cemented this by a call to action for the PAX to GET IN A SHIELDLOCK. There were more announcements but I apologize, my stenographer failed to show.

Prayers/Praises: Some serious things on the hearts of our PAX and if you want to know what they are, you should’ve posted. Praise for our boy, Skipper, now 1wk into this new chapter of his life with us in F3. Welcome.

Until we SYITG,
Ruby Slippers & Maximus

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Welcome to Bushwood!

YHC was excited to join the Pax of Bushwood for a beatdown today. This excitement came from a variety of reasons. First, love to see the Acceleration of L Train who had been working on a date for me for a while (I am high maintenance!). Second, its a new AO for me and one that has lots of possibilities. Third, coming out of a self induced quarantine while waiting on Covid test results meant that I hadn’t posted in a while. Results were negative and I was ready to get after it!

Weather

34 and Foggy. Actually heard the term “freezing fog” on the way to the AO. Sometimes it feels like the apocalypse is just around the corner! Be prepared!

The Thang

Mosey to the band lot

COP

SSH x 30

Squats x 15

IW x 15

MNC x 15

Enough stretching, lets get to it!

Bounty Hunter introduced a concept to me last week at Block Party which I have titled “Line of Fire”. Think Ring of Fire type exercise but in a line.

Pax line up then run one at a time back/forth from the island while the remaining Pax do exercises

Merkins

Squats

Mountain Climbers

Burpees

Mosey to the front of the school and partner up

Partner 1 – BTW

Partner – Shoulder taps x 20

Rinse and repeat 3 times

Partner 1 – Wall sits

Partner 2 – Monkey Hummers x 20

Rinse and Repeat 3 times

Mosey back to band lot

Bear Crawl then 10 CDD – Forward

Lunge Walk then 20 Squats – Back

Rinse and repeat 3 times

Line of Fire on abs

Flutters

LBCs

Mosey home

 

Moleskin

Man it feel great to be with the Pax again today. That rush of adrenaline has continued to spur me throughout the day. Love you guys!

This AM we discussed what you are feeding your body, your mind and your soul. What you give in return to others, will largely be due to what you take in yourself. Is it positive encouragement? The Bible? Strong leadership? Or is it the news, social media, negative “nellies”, worldly culture? Ask yourself what feeds you and make changes if appropriate. Today!

  • Prayers for Change Order and his Dad on the loss of his mother
  • Prayers for Drop Thrill’s Dad on Covid test results
  • Prayers for Stang’s Dad and Stang
  • Praise that 3D is back!
  • Praise I got a chance to partner up with Pauly D today. Dude is solid!
  • Praise for Dam to Dam Bar leadership!
  • Praise to L Train for his leadership of Bushwood
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It’s Ok To Not Be Those Things

This is my second attempt to connect with the men of F3 through writing as we are all embarking on new stages in life. While not exclusive to F3, I think most men in F3 will connect with some small piece in here.

It’s Ok to Not Be Those Things

Sitting with my Shieldlock recently, the following statement was made, “It’s ok to not be those things.” It hit me. Why do we, me at the front of the line, spend so much effort focusing on who we aren’t rather than who we are? Couldn’t it be that who we aren’t, isn’t even realistic and therefore, we’re striving after fiction? After all, if we’re to be true to ourselves, shouldn’t we be content with not being that other person?

I was raised in an environment where the focus was being myself and not succumbing to the whims of others. But man, that’s hard. I wanted to be part of that crowd; the crowd I was convinced was cooler than I was and had more than I did. Maybe if I acted their way, spoke their way, dressed their way; that would be my ticket to acceptance. Would those be the things that would punch my ticket? In hindsight, the answer is obvious.

So, why did I spend years seeking and reaching for that acceptance? Was that going to get me invited to the sought-after event or what’s more, would it fill a void I had?

Truth is, I have spent the better part of my life not truly knowing myself. There, I said it. I was a grown man in my 30’s with a beautiful wife, great kids, nice house, involved in the community, a few event medals, good job, etc. when I realized I didn’t actually know myself. I didn’t realize the burden of wanting to be accepted that I was carrying around or, if I did realize it, I wasn’t strong enough to step out from it.

This led to the eventual construction of a façade. The façade I wanted the world to see so I’d be accepted for what I thought I needed to be. The façade. I refer to it often and it’s empowering to admit that I no longer feel the need to hide behind it. My façade was made up of a stoic exterior that could never admit to not knowing or not being able to do something. I didn’t ask for help, I rarely smiled, I said yes to prove that I could do it or because I thought it would alleviate pressure from others. This would often manifest itself in physical activities. Let me go run this errand, pick up this person, clean this up, or change my schedule. These are a few ways in which I performed in order to be accepted. I was ok with someone else not being able to do this but I was convinced, I had to perform this way. I wanted the world to be real with me while I would remain behind the safe façade I’ve established.

Maybe you can relate. Here in 2020, many of us are working from home with kids that are schooling from home. My struggle is finding the harmony as an employee that wants to get everything done on time, hit the sales number, develop a team, know the most about the business and yet on the other hand, be the same guy that when his 3 kids are taking a break from school will go outside and play volleyball with them in the middle of the workday. But what about my meeting? How do I do both? I don’t want to look back on this time with regret for not spending every possible moment with my kids, yet I don’t want to come up short on my work responsibilities. How do I handle the frustrations of wanting to show a work ethic while loving my kids more than work? How am I supposed to do all of these, perfectly? What will the world say when they hear I said no to my kids’ request? Will they see me as a failure of a dad? Who am I performing for?

Or, what if a career sales & marketing guy said he wasn’t an entrepreneur? Up until recently, if I’m interviewing candidates for a sales position and they let it slip that they weren’t entrepreneurial, that interview would be over. I wouldn’t dare utter those words myself. Why? Because I allowed my value to be determined by a trait that others could easily categorize. If I can explain my position and explain what I’m good at, people understand. If you’re looking for someone to hit a number, empower and develop a team and build a culture, I’m your guy. But it’s unlikely that I’m going to be the one to go start a business and FINALLY, I’m comfortable enough to say that without feeling unworthy in the business world.

While it’s tempting to revert to these concerns, I am comfortable and beyond content to say that my G.A.S. (Give A S…) factor around what the world judges me on is quite low. Or, as I hinted at earlier, maybe I was assuming the world was judging me and it’s really not true; I’m judging myself based on fiction. What if I were to reveal a struggle on social media? I think that’s possible and encouraged but too often, we don’t allow ourselves to be real, in public. We’ve allowed a good thing to infect our minds and therefore, control our opinions of others. Guess what, I’m not perfect. I struggle in areas. But you know what? I’m ok with you knowing that and if you’re in my inner circle, we’re going to talk about our struggles…face-to-face. When I ask how you’re doing, I mean it. Don’t respond with “good” and move on. If I’m asking, I care.

It’s ok to struggle or to say no. It’s ok to dream. It’s ok to talk about being less than perfect. Over 2,000 years ago, the world was introduced to perfection. I know in my head, I don’t have to be perfect. I’m a work in progress when it comes to transferring that head knowledge to true heart knowledge and living that out. I’m a work in progress on the path to understanding that it’s ok to not be those things I used to measure myself against.

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Golden Corral 1.12.21

Nine men showed up on a cold, rainy morning at the old Corral.  After the disclaimer, I told the Pax we would be running most of the time in order to keep warm.

Here is what we did this am:

  • Mosey to the front of O’Reilly – 10 SSHs
  • Run to the back of Express Lube – 10 Step-ups, 10 derkins
  • Run to HT side wall – Wall sits w/calf raises
  • Run to back of HT – Lunge walk between light poles, 20 squats
  • Run to traffic circle near Apts –  Partner exercises (2 rounds)
        • Partner 1 ran up to the cell tower, 10 bomb jacks, and ran back to Partner 2
        • Partner 2 did 5 burpees, 10 hand release merkins, and 10 diamond merkins
  • Run to the water fountain on the opposite side of the Apt complex – 10 dips, 10 erkins (3 sets)
  • Nur up the hill to the first light pole, run up to the Fire station parking lot-  Cadence abs work: LBCs, Flutters, and Hello Dollies
  • Run to KrK parking lot – Plank taps in cadence
  • Back down the hill (run) to the fire station – 20 squats
  • Back to the water fountain – Bear crawl around the fountain
  • Mosey back to HT side wall –  Wall sits, Balls to the wall, Balls to the wall w/ shoulder tap, and Balls to the wall w/hip tap.
  • Back to COT

We cover two hilly miles with alot of shoulder work and great job everyone!

 

 

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80s Rock Block at The Ballroom

5 men took a trip down memory lane at The Ballroom this morning for an 80s music-themed beatdown. Here’s what we did.

The Thang

  • 10 Low Slow Squats (IC)
  • 10 Imperial Walkers (IC)
  • 10 Seal Claps (IC)

Mosey to front of school

Perform the first exercise until you hear the keyword. At the keyword, you perform the second exercise, then back to the first.

Song 1 – “Who Can it Be Now” – Men at Work

  • Exercise 1 – Plank, exercise 2 – Plank Jack every time you hear “Who can it be” (13 Plank Jacks)
  • Mosey around the lot

Song 2 – “Your Love” – The Outfield

  • Moroccan Night Clubs, Overhead claps when you hear “Your Love” (21 Overhead Claps)
  • Mosey around the lot

Song 3 – “Jessie’s Girl” – Rick Springfield

  • American Hammers, Big Boy Situps when you hear “Jessie” (28 Big Boys)
  • Mosey around the lot

Song 4 – “867-5309/Jenny” – Tommy Tutone

  • SSHs, Burpees each time you hear “867-5309” (24 Burpees)
  • Mosey around the lot

Song 5 – “You Spin Me Right Round” – Dead or Alive

  • People’s Chair, Calf Raises on every “Spin me” (10 Calf Raises)
  • Mosey around the lot

Song 6 – “Take on Me” – A-Ha

  • Flutters, Freddies every “Take on Me” (16 Freddies)

Song 7 – “Down Under” – Men at Work

  • Dip position up, Dip position down on every “Down Under” (3 Dips)

Song 8 – “Another One Bites The Dust” – Queen

  • Hold People’s Chair, Knee Tar Jais on every “Bites the dust” (18 Knee Tar Jais)

Song 9 – “Roxanne” – The Police

  • Mountain Climbers, Merkins on every “Roxanne” (26 Merkins)

NMM

Thank you, Drop Thrill for the opportunity to lead this morning. Today’s workout was built to burn out one body part at a time. We didn’t cover much ground, but if you’re not sore later today, I’d be surprised.

As a reminder, F3 open to ALL men. We welcome men of all races, faiths, political views, income levels, sizes, ages, abilities, & sexual orientation. We respect differences even when we don’t understand them and cast no judgment. Our willingness to get better unites us. All means ALL!

Let’s continue to give away what was first given to us. All men need an outlet like this and friends like our brothers. F3 is a game changer. Let’s keep the ball rolling. I’m convinced we can change the world, one man at a time.

Aye!

Italian Job

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Broke loose at Footloose

Footloose = Hill options. You don’t think so? I disagree.
28 degrees on this crisp Thursday morning in our once Mill town for 9 of us to converge at Footiest of all Looses…yeah, it doesn’t work well for this one. Anyways

Disclaimer and look we even have Crop Duster with us…yeah, he’s definitely lost.

Run to Minnow Pond AO
SSH / Butt Kickers

5 Burpees & 10 Merkins

Run up the hill to the parking lot on the right.
15 Squats & 20 Peter Parkers

Run down the hill and back up
25 Merkins & 30 LBCs

Run down the hill and over to the FM COG lot (the really nice lot)
25 Bobby Hurley’s / 20 Flutters I/C

Run up the adjacent hill and back down
15 Mountain Climbers I/C & 10 CDD I/C

Run up the adjacent hill and back down
5 Burpees

To the lot across the street, the other really nice one, for a ladder of sorts
1 Squat Jump on one end and 5 Burpees on the other with running in between
2 Squat Jumps & 4 Burpees
3 Squat Jumps & 3 Burpees
4 Squat Jumps & 2 Burpees
5 Squat Jumps & 1 Burpee

Back to COT

Thank You for entertaining me.
SYITG
Maximus

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Olaf’s in CHARGE at Bushwood

The weather was clear but brisk and Uhaul was kind enough to provide everyone with some sweet pre-workout tunes to get the mood set. 0514 was the time so a one minute call was made by YHC. 0515 disclaimer was disclaimed in an energetic fashion then surprisingly 9 other men followed YHC on a quick mosey to the first of very many cones for the first exercise. All exercises were performed to a count of 10. Most in cadence.
exercises are as listed below:
SSH
Hand release merkins
Suicide squats
Chacha merkins
V-ups
Plank jacks
Burpees
Kryptonite night clubs
Brake dance merkins
Jump squats
Peter Parkers
Jump lunges
Imperial walkers lead by Grinder
Burpees (yes again)
8 count body bag builders

After we had gone through the exercise nice and easy the first time it was time to get uncomfortable. To push everyone to get better while not abandoning the 6 I explained to the PAX how we’re going to play “charge”.
Rules are same as always. Show to know. Needless to say the mumble chatter disappeared during the game.

TCLAPS to Grinder for stepping up and leading the imperial walkers.

Greatful for all of the PAX in attendance even the ones that went with hardwood just to see Tesch workout shirtless.

Thank you Ltrain for the opportunity to lead.

Stay frosty my friends
Olaf

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Drishti

6 PAX in the rainy gloom moved over to the awning of the pyramid building for some Broga.

I lead some movements that required little hands on the ground to keep us from getting too wet:
Volcano Pose
Standing forward bend
Triangle
Extended Side Angle
Warrior 1
Warrior 2
Warrior 3
And a little Vinyasa flow through Surya Namaskar A

Experimented with leading out front and mirroring (e.g., I used my right foot, but called left to match the PAX). I prefaced it by saying: “if I mess up, do what I do, not what I say.” Which is pretty much happens when we’re leading anyway, right?

Bass lead the run portion:

Returned to COT for some more of Surya Namaskar A during the last few minutes prior to 0600.

A thought for today on Warrior 2. A “drishti” is a focal point that you gaze at over your middle finger in Warrior 2. The visual focus brings the pose into physical focus. What’s your drishti when you’re at your computer later today? Or right now reading this? Is your visual focus assisting your body’s focus? Your mind’s focus? Your spirit’s focus?

Do you want it to?

Thanks Body Wash for the opportunity to lead


Band Camp dismissed

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Lucky Jokers, My Calves Hurt

8 HIMs reported to Varsity this morning, undeterred by the threat of cold weather and rain. We met at 0515 at the front entry awning of Nation Ford High School and promptly shared the requisite disclaimer, followed by a warmup.

We did some SSHs and then a bunch of planks, honey-mooners, downward dogs, and shoulder taps, and then I explained the game.

I decided to revise my deck of pain workout from The Armory to be used at Varsity, and I thought it worked out great.

We each took turns picking cards from the deck to determine what exercise and number of reps we would do…

Number of reps was determined by the face value of the card drawn, 2-13.

Spades = Jump Squats

Diamonds = Bench Dips

Clubs = Peter Parkers

Hearts = Derkins

Aces = 10 Burpees

Jokers = 100 SSH

We made it through the whole deck with about 7 minutes to spare, so you guessed it… Mary.

Each of us got a turn to pick an ab exercise, and we finished right at 0600 in time for COT.

Count-o-rama, Name-o-rama, and ended with prayers and praises.

Kelbasa shared a story with the group about a therapy patient he met who was a Green Beret in Korea and Vietnam who had a good attitude and kept moving even through a Covid diagnosis.

Prayers for those affected by Corona, and other needs. Many of us are battling mental and emotional demons, every day. Some are open about it, some have a harder time sharing our struggles. Never forget that sometimes we are the light or the rock for others around us, even if we don’t realize it. Post for eachother!

Thanks Splinter for the opportunity to lead this morning, I wouldn’t rather have shared this cold and gloomy morning with anyone else!

 

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