From last night’s news reports- I expected to see locusts posting with us at 0515.  No locusts but 7 Men did post to a grand beatdown.

The thang:

Mosey to middle school for COP

SSH, IW, Squat, Good Mornings, Merkins

Mosey to Wall for Peoples Chair and BTTW combo.  repeat X3

Mosey behind Elem school.

Dirty McDeuce: 3 exercises (upper, middle, lower), 12 reps each.  Run lap.  Repeato x4

R1: Merk, LBC, squat

R2: Wide Grip Merk, Freddie Merc, Lunge

R3: Stagger Merk, Flutter, Jump Squat

R4: CDD, X/O, Jumping Lunge

mosey to bench for Dips/Derkins.  15 reps each.  Repeato

mosey to Shovel Flag for 10 burpees, 12 bombjacks

Naked Man Moleskin

• Crazy good to see everyone out.  Been a while since a) posted to ranch b) Q’d a workout
• No quit in Anchorman.  that dude is tough
• Cash makes a cameo- beginning of many- great to see you out.  Talked about power of the EH and power of words.  Aye brother!  Go text or call someone TODAY who you haven’t seen in a while.  Bonus: Cash was lead dog most of the morning.
• Trucker didn’t let fact that his “friends” failure to pick him up for #clowncar stop his momentum.  Solid work
• Solid State and McGruff proved again to be the heart and the soul of the workout with great words and enviable work ethic
• Change order’s fitness and comedic sensibilities are duking out to see which bubbles to the top.  so far fitness is winning…

Great words by each PAX member.  Solid State with a great take out.

L&R

Jekyll

19 men braved the cold morning even though it was much more balmy than forecast. By my calculation the temperature was more than 50% warmer than forecast (13 vs. 8). It was an honor to lead the PAX through a series of twists, weaves and sprints. Fortunately the cold only last for about 5 minutes and it was quickly forgotten!!

 Message:

What is your Foundation in life? What defines you, where do you put your hope, how do you define accomplishment?

Is it Career success, Physical abilities, your Bank account / retirement savings, Family, house, kids? What happens to your life when one of these areas fail?

Only one foundation will weather the storms and that is a foundation that is rooted in Christ through a relationship with him through prayer, reading his word and being obedient to him.   Marinate on Luke 6: 46-49. The challenge is to add more ingredients from the Word of God to your Foundation and less ingredients from this world.

THE THANG!

Warm up with a TWIST… On cadence count change do burpee/bomb jack/squat jump

100 ssh/ burpee

60 climbers/ bomb jack

75 Moroccan night club/ squat jump

Mosey to wall for wall sit with air press and balls to wall with leg jack. Rinse and repeat

The weave (space in a line 5 yard apart and run through the rotation). Pax does exercise while getting through the rotation. Depending on size of pax split 3 different lines. (Carolina dry docks, squats, lunges)

Mosey to smaller parking lot

Partner Wind sprints – 50 burpees while partners alternate between wind sprints burpees.

Effective even if in a little bit of compromising and uncomfortable position… Partner push up and squat.  Holding legs partner 1 does 10 push-ups then partner 2 does 10 squats. Then switch and repeat at 15 reps each.

More Wind sprints backwards, forward and side ways.

Finish with a round of Mary

50 lbc

20 hi lo slow flutter

20 cbl

20 hello dolly

Boat and canoes lead by Decibel

AYE! 

 

 

 

Our Brother Boeheim is down with cardiac issues and so after the PAX arrived; we took a knee and prayed for his swift and smooth recovery. God Speed Boeheim!

YHC posed a question to the PAX

“Waiting for the other shoe to drop” = To await a seemingly inevitable event, especially one that is not desirable.

Question is “What are you waiting for?” If you know your time is limited and days are ticking away, what are you waiting for???
Health, Relationships, Parenting, Career and most importantly, God. What are you going to do when the time has run out and the other shoe has dropped??? Get moving and get it done….whatever it is!

Fixes:

1. Trusted friend – Confide in someone
2. Forgive – quit holding grudges
3. Gratitude – Hard to worry about bad news when you know your blessings

Dark Helmet took the lead for our Warm Up:

COP-SSHs, Mtn Climbers, Imperial Walkers, squats, Peter Parkers. Squat Jacks, Parker Peters,

Mosey to road – lunge walk to speed bump, sprint to next bump, lunge walk to light pole, sprint to playground

9-9-9 (9 reps of each, 9 rounds, for 9 minutes) Split up into 4 groups

1st set: Squats, Merkins, Dips, SSHs

2nd set: Lunges, Wide arm merkins, Pull ups/dips, Bomb jacks

Mosey back to road.

50% jog to speed bump, hard sprint to 2nd speed bump

COP: 20 LBCs, 24 Rosalitas, 20 Low Slow Flutters

COT:

27 took the Red Pill today. Strong PAX today at the Rodeo with no clowning around.

Announcements:

Tuesday 1st F expansion with 3rd F both meet at Gold Hill Hardees

Friday 1st F expansion with 3rd F meet at Gander Mountain Rivergate Center

40 day Challenge beginning 2/18

1. 20 workouts in 40 days
2. Give something up/Take something up
3. Goods drive for Children’s Attention Home (CAH)
   1. Small bottles of Gatorades
   2. Individual wrapped snacks (Crackers, Little Debbie’s, etc.)

Prayers for Boeheim and Uncle Kracker as well as all relationships, kids and guidance from SkyQ.

Honored and humbled as always to lead this group. Thank you!

 

80’s day at the Ranch.  Since it would be hard to get pumped to 80’s country Islands in the Stream or the hits of Charlie Pride, YHC grabbed the Aquanet from under the sink and we went hairband.  Showed up and worked out in my 26 year old high school letterman jacket.  It still kind of fits.  Crank up WPAX and rip the knob off!

 

Here’s the playlist…

Here I Go Again (on my own)…OYO Burpees

Mosey

Circle up for some fun with everything on a count of 17, because…Winger!

SSH, IW, squat, CDD, plank

 

count by 4’s and head to the corners of the field for a fun Round and Round of shoulder work.

light pole 1 merkin, light pole 2 diamond merkin, light pole 3 wide arm merkin, light pole 4 CDD

Made it a Ratt two-fer and played Back For More with another rotation

 

Klaus Meine and the Scorpions make their appearance on the countdown of pain with The Zoo.  Crabwalk/Bearcrawl from the corners back to the center of the field where we launched into some Monkey Business.  Humpers and Moroccan Nightclubs and overhead claps with an 18 count (18 and Life).  The Pax said their shoulders liked it so much we did it again.

Runaway over to the benches for Nothin But a Good Time of dips, derkins and step ups and then a refreshing wall sit.

Run to the Hills on the other side of the school for a Jacob’s ladder of Peter Parkers and bombjacks.  Mumblechatter finally seemed to be ebbing, and YHC singing ability seemed to inspire the men to go faster.

Another Runaway mosey to go where the Down Boys go.  Ab work.  LBC, flutters and Russian twists.  Then a few Superman/paratrooper counts to make sure our tummys get looking good for swimsuit season.

I blew thru my list too fast so we went to the request and dedication line – we had some Pax favorites which all seemed to avoid the shoulders for some reason.  We closed out with some Jack Webb’s.  Dragnet, 80’s movie with Tom Hanks and Dan Aykroyd who played Joe Friday (Jack Webb).  YHC can tie it all together.

Living on a Prayer (COT).

Moleskin

Can’t imagine life w/o F3.  Men helping each other to get better.  EH someone this week and get them out there.

Remember your friends were all about resolutions 4 weeks ago?  Where’d they end up?  I saw this a lot ‘2014 sucked, I sure hope 2015 is better’.  Yeah…doesn’t work that way.  You need to go out and make it better.  Take control.  Sky Q has a plan for you – but He’s not going to come to your house and ring the doorbell.  Go get it, find it, DO IT.

20 strong Pax took a stroll around the Ranch this morning as they braved the cold gloom and went in search of some monkey humpers.   YHC obliged them as he led them out towards the pastures.

THE THANG.

mosey to the warm up circle where we got loose with some SSH, SQUATS, MERKINS, SSH, MOROCCAN NIGHT CLUBS.

mosey to the hill

Did a little Jacobs ladder

Bear Crawl up the hill

10 bombJacks at the top then run down and did 1 merkin.

repeated until we counted down to one bombjack and 10 merkins.

mosey to the front of the school where we did some step ups.

Mosey around the circle to the bottom of the hill where we started looking for that monkey.  Circled up and did 5 burpees OYO.

More Hill work yelled the PAX and I agreed.  run backwards up the hill and did 5 burpees.  Run back down and did 5 Low Slow Squats.   Repeated until we did 1 burpee at top and 25 slow squats.

Circled up and found the monkey.   Monkey humpers, merkins, monkey humpers, diamond merkins, monkey humpers, wide area merkins, CDD.

Mosey to the base camp and did YOU GUESSED IT monkey humpers.

Mosey to shovel flag circled up and did some Ab Lab!!!!

COT

A great job today by the PAX and a special thanks to Cake Boss for the awesome Tunes to keep the mumble chat going.  No chicken wisdom tomorrow as Santini will be giving great career advice at eternal church at 6 a.m.  April 11th is the mud run and sign ups are coming soon.  Prayers go out to Alice who is doing great and Eric Levine who is a World Trade Center survivor.  Also Danny who passed away from cancer.  AYE!!!!

 

 

 

 

20 men were excited to get started with todays beatdown. I few were more excited than others and decided it would be a good idea to have a beatdown with a Q. No matter how hard they tried, he would not be denied the opportunity to deliver his merkin laced beatdown.

COP
Side straddle hop, Imperial Walker, Merkins, Mountain Climbers, Windmills

Non Cardio Section
Movements across the field
High knees – Diamond Merkins
Butt Kickers – Wide Arm Merkins
Lunge Walks with increasing merkins
Jack Webs 1-4 to 10-40
Moroccan Night Club
Lunge walsk with increasing Carolina Dry Docks
Merkins 1 and a half style

Much anticipated Cardio Section
Karaoke left – Wide Arm Merkin
Karaoke Right – Release pushups
Side Shuffle Left – Diamond Merkins
Side Shuffle Right – LBC’s
Sprint – Merkins
Sprint – Freddy Mercuries
Sprint across and back

COT

12 Wild Mustangs posted to The Ranch to work up a Lather so they could survive sub-freezing temps.  YHC did his best to oblige.

The Thang:

Mosey around parking lot, then circle up for Warm Up w/

• Side Straddle Hop x 20
• Imperial Walkers x 15
• Windmill x 10
• Moroccan Night Club x 15
• Mountain Climbers x 20

Mosey to Soccer Field for 4 Corners w/

• 5 Diamond Merkins
• 10 Man Maker Merkins
• 15 Carolina Dry Docks
• Plank up till 6

Repeat w/

• 5 Round the World Squats
• 10 Squat Jacks
• 15 Monkey Humpers
• Plank up till 6

Repeat Both with Double Counts (Crowd Pleaser)

Mosey to Wall on Side of School and Partner up for People’s Chair runner combo:

• Left Leg High
• Right Leg High
• Balls to the Wall (switch to Chair if needed)

One Partner runs to second speed bump while wall exercise is performed by other partner then Flapjack.

Mosey to covered area for Dora 1-2-3.   Partner 1 runs small lap while Partner 2 does exercise.

• 100 Merkins
• 200 LBC
• 300 Squats

Mosey back to Shovel Flag to Finish with COT

NMM:

The PAX were very gracious this morning as I attempted to lead the all pro-runners of The Fort down into the icy tundra by the baseball field.  As I stepped ankle deep in frozen grass trying to avoid ice patches, YHC decide to call an audible and head back up to the lot.  I like to think this was providential, since Flipper decided to #LILO and his posting gave us Evens for partner work.

I spent way too much time on the weinke, since I threw out about half in favor of said partner work, but i think overall it was worth it.  Personally, my favorite workouts are partner work because I like to see the PAX both push and encourage each other to make it through whatever the Q has in mind.  #ISI

Lastly, I have to thank the guys for showing up and running around The Ranch.  This was Colts, not Mustangs, but the PAX took it in stride with minimal mumblechatter.

Announcements:

• 2nd F gathering for American Sniper 1/23.  Happy Hour at Mellow Mushroom 5pm
• 23rd Convergence at IL for Dredd/OBT led workout
• 30th Santini leading talk on Faith and Work at Eternal
• Chick-n-Wisdom finishing up Luke 6 tomorrow morning

Prayers

•  Praise for Truckers new job

 

YHC watched as the PAX arrived this New Year’s Day morning. The talk of resolutions and how to be better this new year sounded alot like all previous years. I decided to share what the bible says about change and specifically how to change, and I used my own story as living proof that lasting change can take place.

Also, threw in some Irish Blessings for a tribute to my dad and our Irish Heritage.

“Lasting Change”
The Bible has a lot to say about wanting to better yourself. The Apostle Paul said in Romans 7:18, “I have the desire to do what is right, but not the ability to carry it out.” Why is that?

May you always have…

Walls for the winds

A roof for the rain

Tea beside the fire

Laughter to cheer you

Those you love near you

And all your heart might desire.

 

Jog to baseball field parking circle

COP:

Windmills x15

Merkins x15

Imperial Walkers x15

Squats x15

SSHs x15

Carolina Dry Docks x15

Merkins x15

 

May joy and peace surround you,

contentment latch your door,

and happiness be with you now

and bless you evermore!

Mosey to Home Plate of BBall field

Monkey Humpers x15

Count off 1’s & 2’s

Bear Crawl to 1st

Lunge Walk to 2nd

Bear Crawl to 3rd

Lunge Walk to home

2x

 

May the blessing of God’s soft rain be on you,

refreshing your soul

May the strength of the winds of Heaven bless you,

May the blessing of God’s earth be on you,

May you always have a kind word

for those you meet.

 

Mosey to rear of Middle School

Wall sit 10 sec

Right leg out 10 sec

Left leg out 10 sec

1’s bear crawl hill

2’s Balls2Wall 10sec

Flap Jack and Rinse & repeat entire set

 

May the blessing of light be upon you,

Light on the outside,

Light on the inside.

With God’s sunlight shining on you,

May your heart glow with warmth,

Like a turf fire

that welcomes friends and strangers alike.

May the light of the Lord shine from your eyes,

Like a candle in the window,

Welcoming the weary traveler.

Mosey to Middle School Parking Lot

1’s Suicide run

2’s Merkins

Flap Jack each light

Mosey to Main driveway into Middle School

1st speed bump – jog

1st to 2nd -Partner carry

2nd to 3rd -swap partners

3rd to 4th – sprint

Rinse & Repeat

 

May those who love us, love us;

And for those who don’t love us,

May God turn their hearts;

And if He doesn’t turn their hearts,

May He turn their ankles,

So we will know them by their limping!

 

Mosey to tables for 15 dips 15 derkins

Mosey to field

Tunnel of Love x 2

Seal team Sit ups x 2

COT

All 26 PAX did a great job avoiding the fartsack and working hard to be better today than yesterday. Proud to be part of such a great group!

Prayers to Gear’s friend dealing with health issues and continued prayers to Decibel and family.

Maybe you don’t like where your life is headed, but it’s not too late to turn it around. Change is possible with Jesus Christ. The Bible tells us in 2 Corinthians 5:17, “If anyone is in Christ, he is a new creation. The old has passed away; behold, the new has come.” If anyone wants to know more about Christ and how he changed my life, please reach out to me, Cake Boss.

Happy New Year F3 Nation

Eighteen men saddled up and joined the party at The RANCH to enjoy a brisk stroll around the school yard.  Although there was some mumble chatter and near mutiny a couple of times we circumnavigated the Springfield multiplex of schools.

The WORD:

What has F3 meant for me the last 14 months…

Throughout the New Testament we are reminded that Gods plan is for us to be in community.  For me F3 is a catalyst to engage me in community!  F3  has reconnected me with men for the first time in almost two decades.

God calls us to be disciples… F3 has helped me step out of my comfort zone and many ways from leading work outs to teaching bible study for the first time in my life

God calls us to serve those in our communities… F3 has prompted me to take a leadership role to rally men around a community cause called CAH.

The challenge to the men of F3 is to step up and step out of the comfort zone.  Like most things in life you will get out of the experience what you put into it.  AYE!

THE THANG:

Mosey to the Front parking lot –

COP

– 30 SSH, 25 Imperial Walkers, 15 WIndmills, 15 low slow squats, 15 lunges, 15 Carolina Dry Docks, Plank, 6 inches, 15 mountain climbers, reverse plank, 15 dips, plank, 6 inches

Pain Station 1:  The Hill

– Prolonged Wall sit, Balls to the wall, prolonged sit

Pain Station 2: The Race Track – Burpicide Ladder

– Sprint the parking lot width and back, 3 burpees, Sprint the parking lot width 2x, 6 burpees, Sprint tothe parking lot width 3x, 9 burpees…. near mutiny audible…

Pain Station 3: The play ground

– 25 swing crunches, 15 pullups, 25 Derkins from the fence…. rinse and repeat

Pain Station 4:  Picnic Tables

– 25 dips, 25 derkins

COT