We make jokes, mumble chatter is strong, and we get better together while building a community of brothers. All these are the things I love about F3. Someone once told me about Q’ing, one of the best ways to shut down the chatter is to make’em work. This workout started as a happy bunch of #HIMs but when the workout was started it quickly became quiet and all the brothers were driven to succeed.

Beginning
Disclaimer – I’m not a professional, every suggestion I give please consider it that and modify as necessary for your fitness level.

The Thang
A little warmup to set the tone and theme of 40.

• 40 – Low Slow Squats (IC) (mumble chatter started slowing right about here)
• 20 – Windmills
• 20 – Moroccan Night Clubs

Mosey over to the fountain area.

• [40] Theme
  • 10 Wall Step-ups (OYO)
  • 10 Inclined Merkins (OYO)
  • 10 Wall Dips (OYO)
  • 10 Decline Merkins (OYO)

Mosey over to the Manchester Event Center Parking Lot.

My 2.0s had already done a recon of the parking lot before the we showed up and wrote some chalk instructions on the ground. There were Four stations so we broke up into 4 groups and began working the stations.

Station 1 – The Pain Station

• [40] Theme
  • 4 x 10 Rungs on the Pushup Ladders (A mix of diamond and normal Merkins) (OYO)
• Sprint to the next station

Station 2 – the Cardio coaster

• [40] Theme
  • 10 – Star Jacks (OYO)
  • 10 – Seal Jacks (IC)
  • 10 – Imperial Walkers (IC)
  • 10 – Side Straddle Hops (IC)
• Bear Crawl 40 feet
• Sprint to the next station

Station 3 – the Upper Body Burn

• [40] Theme
  • 15 – Merkins (OYO)
  • 15 – Carolina Dry Docks (OYO)
  • 10 – Wide Arm Merkins (OYO)
• Sprint to next station

Station 4 – Tighten your core!

• [40] Theme
  • 10 – Heels to Heaven (modified- arms straight ahead. Legs start at a 45)  (OYO)
  • 10 – Normal LBC (OYO)
  • 10 – Legs Right LBC (OYO)
  • 10 – Legs Left LBC (OYO)
• Crab walk 40 feet.
• Squatted Side Run – 40 Feet x 2
• Sprint to next station

Repeat x 3

Mosey back over to the AO.

• End with a 40 … well ok, 60 second session of American Hammers. (the mumble chatter started again so added another 20 seconds)

COT / BOM

Closed out with Circle of Trust. Announcements (Read your newsletter!) and Ball of Man.

Final words:

What a great showing, thank you all for coming out and continuing to show me the path to being a strong and true HIM.

Italian Job – Thanks for bringing the mumble chatter in the beginning. You continue to be a supportive and energizing part of this little thang we call F3. Your energy, support and chatter is always appreciated. Oh and thanks for  giving me the push towards the end and always being the HIM I’ve come to respect.
Skippy – You were one of the FNGs at my VQ and like all of us who were in your shoes spent by the end. Thanks for keeping coming back and working hard today. I watched for a minute and you were working it. Keep it up! It’s really true the workouts don’t get easier you just get better! I saw an example of that in you today, Keep it up!
Captain Kangaroo – Your output is always an inspiration and today isn’t any different. I always know it’ll be a good day in the gloom when you are there. Thanks from being the engine that could today, Respect!!
Smiley Face – I see how you got your name. You seemed to keep a smile the entire workout no matter how ugly it got. I’ll try harder next time. 😉 Thanks for hanging in there and being a true HIM
Stage Coach – I hope you enjoyed the change of scenery. You were far from home and drove a bit to get here from your hotel and I appreciate the F3 dedication and fire you showed today. We’re a brotherhood and I’m honored to of Q’d your introduction to our neck of the woods. I can’t wait to post with you again sometime in the future.
Black Hawk – Brother what can I say. You were the first to step up and do a HC for this morning. From my first day in the gloom you’ve shown fire and I saw it again today. Thanks for being there and I’m always proud to say, together we are stronger!
Shrute – You are the man to be heard. Your mumble chatter is legendary and the fitness you show it impressive. Even today I find myself working to keep up with you and have grown to respect the energy and genuine interest you show in helping make F3 workouts the place to be in the gloom. Thanks!
Choir Boy – Energy and drive are always shown by you. I appreciate your work today. I’m proud to post beside you in the gloom. Stay sharp, iron sharpens iron.
Corruption– Amazing showing today, thanks for bringing it and pushing through! Next time we post together you need to tell me how you got your name.
Watson – I appreciate you coming out and it was a great workout with you being in my group. You’ve got a great thing going in your area and I think you will show everyone the HIM you are!
Cool Table – You are doing great work here and with your life. Thanks for the posting and being a regular. I saw your drive today and was impressed. Keep it up.
Mayhem– I know when you took over ManU as Site Q you’d bring great things here and you haven’t disappointed. Thanks for posting for all the time you could. You missed the American Hammers – 1 Minute, just saying!!
Incomming– I’m just a humble man trying to be fit and ad whatever I can to this thing we call F3. I was reflecting about this earlier, I could do anything. Sleep in (which has sounded good on a day or two or five), I still have a gym membership that goes to waste that I could use,  I could work out later but instead I choose to wake-up at 4:30 most morning and 3:30 this morning to be here in the gloom. It’s all the great guys that make up The Patriot and the other F3 Areas. I know I can come to any of our AOs and be welcomed and shown the path to being the better man. F3 – Getting better together, it’ll change your life!

When designing this workout, it was my goal to work every major muscle group and prove to myself that while I hit a milestone of birthdays, I can still hang. I wanted to challenge my fellow brothers and myself. Looking at where we ended up I believe we all did. Thanks for lifting me up and helping lift all the brothers that post! Until next time. Iron Sharpen Iron, Aye!

Last of my 4 Q run for the week thanks to all the HIMS that posted with me as we gather together to better ourselves in the gloomness and our daily walks of life

Truly honestly honored and humbled of the life changing events that is taking place around us towards the postive.

With all the negative things that are going on in the world our glorious gloomness brings us together as men to become better Leaders for our families and communities.

Surround ourselves with positive like minded people and great things will happen.

Thanks CSPAN you really do an awesome job on my daily push for my betterment 👇⬇🖒💓

““Everyone is looking for a quick fix, but what they really need is fitness. People who look for fixes stop doing what’s right when pressure is relieved. People who pursue fitness do what they should no matter what the circumstances are.”
#Maxwell

I will post a summary of all 4 workouts I Qed this week. Thanks to all pax at 4 different AO’S that are literally townships apart but we gather at different locations and for the same purpose to push the rock and sharpening of iron in the gloomness to better ourselves together with This f3 fitness fellowship and faith

Aye Apache

It was great to see everyone at the Trinity AO this past Tuesday morning;  Royale came, sans police force this time around.  We kicked off the muggy morning by means of:

Moroccan Nightclubs
Side to Side Lunges
SSH’s
Knerkins in cadence

Time for a little Mosey around the church, down main street,  and pausing for a moment at the crowd pleasing wall to knock out some:

Peoples Chair – Hands up, 45, and 90 degree counts
Wall Planks – Feet on the wall starting at 90 degrees, then 45 deg, and on to full Balls to the Wall

Mosey to lower parking lo where we teamed up in two groups.
Group 1: Merkins and LBC’s while Group 2 bear crawl to the top of the hill for 30 Deep Squats.
Return and swap.  Rinse and repeat dropping counts by 10.

Mosey back towards Trinity with a brief stop for 20 dips on a knee wall.   Once back at the AO, YHC gave a brief word on recent study of book of John, witnessing and awesome sermon by Phil Robertson with Drifter, and how Jesus boiled commandments down to a simple statement: “Love each other, as I have loved you”.   This world needs that and I challenged the PAX to give that some focus through this week.

Finished with a Chappie classic:  Hands of TIME!!

Nunchuck, out!

Work in progress

Will complete soon after tomorrowsQ at the Tavern

Honored and humbled to be leading all the different pax across our region and amazed at the different awesome  AO’S thanks for letting me lead you gents.

Hoping to make  a positive impact on their lives as they make on mine

Aye Apache

PS

Here is also a #Maxwell #TruthNugget to start your Hump Day

“Strive for excellence. Elbert Hubbard said, “The best preparation for good work tomorrow is to do good work today.” Nothing breeds enthusiasm like a job well done. If you’ve allowed yourself to ease off when it comes to your work standards, redouble efforts to do things according to your highest levels of excellence.” #Maxwell

Feel free to apply as needed today…

Thanks Cspan for your daily words

You and all the other HIMSHIP PUSH AND PULL me through the daily gloom

Greetings!

Things were a touch crazy at the Nye household which resulted in my being a few minutes late this morning. As I turned onto the street I saw a group of men running off in the other direction. Fortunately this is a small AO, so it only took me four guesses to find them…

However, being the wonderful HIMs that they are I had a loyal servant take charge of the COP and initial mosey, meaning that these men were ready for a paired board of pain by the time I caught them.

The Thang: Grab a partner and let’s go to work. One man will complete these exercises while the other makes a quick mosey. Switch off each lap. 500 cumulative moves for the team.

1. 100 Burpees
2. 100 LBCs
3. 100 Rosealita
4. 50 Diamond Mercans
5. 100 Calf raises
6. 50 Wide Arm Mercans

After we completed this we had a little mosey up the nearby amphitheater. Each level we rotated between shuffle right, shuffle left, sprint. Rinse and repeat. Rinse and repeat.

Mosey to the AO.

I don’t think anyone had any problems keeping their heart rate up today. Hard work by all. Good work by all. Minimal mumble chatter. Was it the lack of Apache or were we working that hard?

Always a pleasure to lead such a respectable group of men. A special shout out to the many that are having their respect affirmed during name-o-roma. It is super impressive to have these guys out here working this hard to get better. I think we need a shirt with the picture Dark Helmet posted on twitter the other day.

• Pistol- When did you turn into such a beast? Knocking out those diamond mercans faster than anyone else and running stronger each day. I cannot keep up with you any more man!
• Water Boy- Good to see you still pushing the rock. Went back and watched a few old name-o-romas the other day, do you realize how far you have come?!?!
• Captain Kangaroo- Nice work today, you have put in a lot of work and it shows.
• Mr. Big Stuff- Great work. You seemed like you were struggling with the burpees, but then caught your second wind and started pounding them out in convincing fashion. Good to see you getting better!
• Sapper- You are a tough man. I thought that I had broken you because you were in the “reverse plank”, but a very quick ten count later you were back smiling and working. I appreciate what you bring to the F3 nation brother.
• Roxanne- Great work today. Can you see how far you have come since you joined? It looked like you were barely breathing hard by the time we got to the COT.
• Yoda- Your strongest performance to date. “Try not, do or do not. There is no try” was embodied by your actions today- You did not try anything today. Instead, you did everything I could throw at you and kept looking around for more.
• Mayhem- Appreciate the push and support today. You were in front of me all morning- it makes me realize that I need to step up my game.
• Money Bags- We talked for 30 seconds after old town yesterday, you might not even remember it but it really stuck with me. “I really needed this”. It’s nice to see you have the same epiphany that I did. The intertwining of the 3 Fs is powerful.
• JAG- A freaking workhorse. Nearly twice my age and nearly twice as fast. You are an inspiration.
• Bazinga- Great work, you earn every bit of the respect we call out after your name. Keep up the hard work!
• Reborn- The fastest dude I know. I really appreciate your inspiration and support. However, you better keep an eye on Pistol, that guy is creeping up on you!
• Anchor Bar- Always a pleasure. Keep grinding and remember: it doesn’t get any easier, you just get better. I tell you that because there were several times today where you just made it look simple; that’s just evidence of you getting better.

Announcements:

• Jay’s Loop
• Star Command
• F3 Picnic
• Read your emails

Prayer/Praise

• Injured PAX
• Our nation
• Troops
• Families
• Several specific instances of illness.
• Acceptance

Bill Nye Out!

Work in progress

Alot happen will put to words this evening.

Awesome group of guys and humbled by the leadership from the pax in boomsville USA

Aye Apache

17 Pax showed up ready to conquer Old Town this Monday 7/11/2016

Began with a Pledge of Allegiance

Good Stretch

Ran to Parking Garage (lower entrance)

Set the clock for 1 Minute – During that time we did 10 merkins / 10 LBC’s / Sprint to the wall and back and when you were done you just waited (however fast you finished you had that much cool down time) until the next minute.

1 Minute – We did 10 squats / 10 Hello Dolly’s / Sprint to the wall and back

1 Minute – We did 10 calf raises / 10 burpees / Sprint to the wall and back

Wash & Repeat

Lunge walk to the 2nd level

Did an Indian Run up the garage and down the garage

Took the guys to Fountain Park for 200 count AB/Core exercises broken up with 4 exercises w/ 25 reps each. LBC’s, Toe Touches, American Hammer, Reverse Crunch, Freddie Mercury, etc.

Then ran to the Old Town Amphitheater

Set the clock for 1 Minute – During that time you did a single merkin at the bottom of the stage – ran to the top did a single merkin – ran to the bottom did a single merkin – ran to the top did a single merkin – ran to the bottom did a single merkin. When you were done you just waited (however fast you finished you had that much cool down time) until the next minute. We did 3 rounds.

Same concept, but we ran around the Amphitheater in two parallel lines and once we competed one loop you did 5 merkins and waited for the next minute.

Proud of these guys. We all stayed together and pushed each other.

Prayers for many people including several PAX headed to Boston for a Men’s Mission Trip.

Pax,
As of 7/10/17, we have 45 pax HC’s (paid) for the Fort Custom Goruck Challenge 2017! We wanted to touch base and provide a brief update.

The date is set for 5/5/17, mark your calendars!

Goruck has setup a Facebook event page, we can use this for communication, training, general shenanigans:
Facebook Event Page

Here is the running list of HC’d pax: (HC’d and paid!)
List of HCs

Note our goal is to be at 56+ pax, please keep promoting at COTs and EHing guys. Other regions are welcome to join in on the fun too.

To HC, we need your email address (for communications) and send $50 to WWL via PayPal, justin.laroche@yahoo.com, its free, send to friend. note you have not HC’d until you’ve paid. There will be two more payments, $50 in late fall and the final payment in March 2017, final price will not be higher than $143/person, if we have more than 56 pax, the price per person will be less (Goruck has a fixed fee for custom events, more pax, lower price per person).

Training
We’ve already been asked about training, here’s the deal, we will organize and promote training to prepare for this CSAUP event. We will promote rucking options at various AOs throughout the region, we will use the Spearhead training program, referred to as “Pathfinder OG”, which is a 12 weeks training program to help pax get prepared for a Goruck event, the program is self performed but we will be promoting that anyone HC’d for this Challenge signup for this training program. To complete the program you will do 30 ruck workouts, 100 miles (cumulative) and 5 challenges. Don’t worry too much just yet, the program is operated in classes and starts quarterly, so we’ll do the Jan 2017 class and send out plenty of info.

Check our Spearhead’s website for further info:
Spearhead – Pathfinder Training

In the meantime, you are welcome to start rucking whenever you want, ruck a normal AO, or keep an eye on twitter for planned rucking options.

Start thinking about your ruck, Goruck is promoting their X-mas in July sales, right now Ruck plates are on sale and every Monday this month something different will go on sale, check out www.goruck.com.

There are plenty of ruck sac options on ebay and amazon as well, just talk to any pax with a ruck.

We can’t wait come Feb 2017 when you post to a normal AO and there will be more ruckers than bootcamp goers and you’ll be asking yourself, why am I not doing the Goruck Challenge!

As always, reach out to WWL or Cobra Kai with questions.

More to come soon.

Aye,
WWL/Cobra Kai

4 PAX braved the first Brother Ship Black Diamond MaryLou VQ pain with a smile to total about 2 miles, 300 arm, and 320 leg exercises.

The Thang (short and sweet… well the text below is)

Warm up lap around the outer base of the first floor

Five levels / 10 pain stations (with a quick mosey between each station):

1. One arm plank twist (15 each side)

2. Single leg squats (20 each leg)

3. Balls to the wall (20)

4. Squat jumps (30)

5. One arm push-ups (10 each arm)

6. Stationary lunge (20 each leg)

7. Punch merkins  (30)

8. Squat kicks (30)

9. Diamond Carolina dry docks (30)

10. Burpees (20 oyo)

Mosey down the stairs to the first floor to climb up 5 stories in the middle of the deck using the cable railings.

From the top – REPEAT all exercises/mosey in reverse order. 

10 minutes of abs lead by Bolt… supposed to not let the feet touch… MaryLou gave into the pain and let’m touch a few times.

Two laps around the base of the deck with a Kid Rock lead sprint on the last straight.

Little less running/speed than YHC would have liked to accomplish with an achilles injury, but it was plenty of pain for me in the end. Next time we’ll work in a sprint to the top.