Tag: Cornerstone

“Complacency Crusher: No Comfort Zones Here!”

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Rolled into the AO with four minutes left on the clock, a perfect reminder that sometimes showing up is half the battle—but the other half is leaving any hint of comfort behind.

WARMUP:
Started with a solid round to loosen up:
– Hip Openers
– Imperial Walkers
– Chain Breakers
– Windmills

Movement:
Moved over to the island, where we kicked things off with Toy Soldiers, followed by Butt Kickers back to the starting point, and ended with a WWL favorite—Power Skips.

THE THANG:

Mosey to the Large Parking Lot:
– 5 Burpees

Mosey to the Front of the School:
– 5 Burpees
– 10 Hand-Release Merkins
– Omaha’d to include 10 Muscle-Ups

Mosey to the West Side Parking Lot:
– 5 Burpees
– 10 Hand-Release Merkins
– 20 Carolina Dry Docks (CDDs)

Mosey to the Backside of the Baseball Fields:
– Paused to discuss the importance of pushing against complacency, especially during the holidays. It’s easy to let our guard down with, “It’s just a holiday treat” or “It’s cold, I’ll skip today.” But when we hear that voice justifying the easy path, it’s a signal to lean in and push harder. Consistency beats comfort every time.
– 5 Burpees
– 10 Hand-Release Merkins
– 20 CDDs
– 15 Mike Tysons

Mosey to the Tennis Courts:
– Bear Crawled up the staggered retention walls, pushing limits further.

Mosey to the Backside of the School:
– 5 Burpees
– 10 Hand-Release Merkins
– 20 CDDs
– 15 Mike Tysons
– 10 Dips
Mosey to the Practice Field Utility Building:
– 5 Burpees
– 10 Hand-Release Merkins
– 20 CDDs
– 15 Mike Tysons
– 10 Dips
– 5 Prisoner Get-Ups

Mosey Back to the Parking Lot Entrance:
Wrapped up our discussion on complacency by identifying areas in our lives where we tend to coast and could use improvement. Accountability comes when we’re open and honest, encouraging each other to level up.
– 5 Burpees
– 10 Hand-Release Merkins
– 20 CDDs
– 15 Mike Tysons
– 10 Dips
– 5 Prisoner Get-Ups

Originally planned for 10 Monkey Humpers, but we upped it to a solid 25 to finish strong.

Final mosey to the Circle of Trust (COT)

ANNOUNCEMENTS:
– Thanksgiving Convergence
– Christmas Party
– Dam to Dam Bar 10k
– Upcoming Wine Dinner (details to come)

PRAYERS AND PRAISES:
– Gratitude for health and healing, including medication regulation.
– Strength for our families dealing with illness and aging parents.

Wrapped it up feeling stronger together and ready to take on the day.

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Trails and roads

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WARMUP: N/A
THE THANG: go towards to Kingsley trail at ASG. Go back out at the horse barn entrance, take 160 back to Kingsley. Make a few stops along the way for squats, lunges, and Al Gores. 3 miles total.
MARY:
ANNOUNCEMENTS:
COT:

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Humid in November

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WARMUP:
Ran a lap
Reviewed F3 motto and core principles
SSH, Imperials, Hillbilly’s, Cherry Picker, Windmill

The Thang:
Part 1:
20 – Bulgarian Pistol Squats
Wall sits while each PAX Cubbie Crawls across the street and back.

Part 2:
4 corners
Complete the reps on each cone with each lap. Cone locations were all around Stonebridge Plaza: Grace Pres, Walgreens, Oreillys, Dogtopia

Lap 1: 10-reps Arms
Dips
Merkins
Plank Jacks
Shoulder Taps

Lap 2: 20 reps Legs
Apollo Ohnos
Squats
Calf raises
Lunges

Lap 3: 30 reps Abs
Roselitas
Leg lifts
Big boys
American Hammers

COT:
Shared power of having 4 in your Shieldlock
Creating an 8-block for 2025 helps you grow with your 3Fs, M, 2.0s, jester, and inside your community.

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Where’s Grout?

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WARMUP:
20 SSH IC
10 LSS IC
10 HILLBILLY WALKERS IC
10 IMPERIAL WALKERS IC
10 MNCS IC
YOGA

THE THANG:
Mosey to the entrance of Pike Engineering for -2s of Derkins & Dips
Q3.10 Consistency – “The Consistent Leader is constant and regular in everything he does. His followers are drawn to him because his steadiness provides a safe harbor from the howling winds of Chaos and Flux that blow periodically through their own lives. He is their rock.”

Mosey to Print Shop for -1s of pull ups and knee ups.

Mosey to First Baptist Parking Lot
Plank it up – “Strong Routines are the framework of Consistency.” We in F3 know what to do. Wake up and exercise, everyday, We shouldn’t have to think about it, just do it. Remove unnecessary decisions, and create routines.
4 corners.
• First lap included 10 merkins at each cone
• Second lap included 20 squats at each cone
• Third lap included all of the reps – 10 merkins, 20 squats

A couple of teenagers stumbled upon us in the parking lot and joined in on the fun. We asked what they knew about F3 and appropriately answered “Yall are crazy.” A brief intro to F3 was given, and they were named Nastradamus and The Cobbler. Nastsradamus runs cross country and stayed with us to the next stop.

“The Virtuous Leader focuses on bandwidth not perfection.” Reminded the PAX that consistency will help minimize the flux in our life. This isn’t about perfection, but about limiting the lows in our life. The things that keep us away from a healthy lifestyle that enables us to lead.

Mosey to Massey Hill.
7s at the Massey Hill. CDDs and Peter Parkers.

MARY: Flutters to 0730hrs
ANNOUNCEMENTS: Lots – Beers for Beetus, Pints & Padres, Bourbon & BBQ, Christmas Party
COT: Stays in COT

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3 Trick O Treaters and No Tricks

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Disclaimer provided and mosey commenced.
WARMUP: Constituted of a stroll behind Panera
THE THANG:
7 Pain Stations with 7 Reps each.
– Ruck Squats
– Flutter Kicks with Ruck Press
– LBC’s with Ruck
– Up and Over 60lb Sandbag Toss
– Ruck Curls
– Ruck Calf Raises
– Ruck Tricep Pulls
After each full circuit of Stations. 1 lap around the lot. Rinse and Repeat
MARY: She was missed
ANNOUNCEMENTS: Read the newsletter, Dam to Bar, BBQ & Bourbon, ClaveBoss, Thanksgiving Convergence
COT: Always Stays in COT!

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Release of Burdens

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WARMUP: Stated F3 Mission Statement and the 5 Core Principles
THE THANG: We switched between each other carrying a 40lb kettlebell while we talked about each other’s burdens for approximately 3 miles.
MARY: She did not show today.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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The Kickoff of the Funhouse Farewell Tour

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WARMUP:
I am certain we warmed up.

THE THANG:
It occurred to me as I sat to write this, that I have no idea (since it was a MONTH ago) what all we did that morning. I usually have a plan written out ahead that I either commit to memory, or will even shove a printout in my pocket to reference just in case. I didn’t do that this time. I know that I tried to call a few of the favorites of <@UGNDJBDU3> in his honor. I know we hit The Zipper and we definitely performed the Gonorrhea Burpee (because it has The Clap), but that’s all I really recall…

Now, the only person likely to read this is <@UGU3XR5RP>, but I just got painfully convicted about not writing Backblasts in a timely nor efficient manner. As I was looking back to see if I could find this weinke, I discovered that I have the BB from both my FNG post (administered by <@UN6U5PXNJ> and <@U08GGTLHL>) and from my VQ at The Armory.

<@U07QXBKKF5F> joined us as an FNG that morning. As it turns out, this came at a critical time in his life… and is hopefully blessing it. But, I failed him as a Q. He now does not have the enjoyment or blessing of being able to go back and read the report from his first post and reflect on that in the same way that I do. The first day I posted, I was sure I was going to die when Pusher said, “And now for the second half, I’ll hand this off to Jekyll”. I didn’t understand how the toughest workout I had ever done to that point in my adult life could have a SECOND HALF.

That’s a cherished memory. So, for Road Rash and every man after him, I commit to writing BackBlasts, making them interesting and timely, and hyping the reading of them after the fact. I also will attempt to persuade other men to do the same.

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle.

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Munn Road Route

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WARMUP:
THE THANG: Some ran trails and some ran pavement.
The pavement route: Kingsley>Munn Rd> Harris St.> N.White > Jackson> Harris St> Munn Rd.>Kingsley
MARY:
ANNOUNCEMENTS:
COT: Closed us out in prayer

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IPX … sort of

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Warmup:

2 rounds of a Tabata 20 seconds work 10 seconds rest

1.SSH
2. Windmill
3. Merkins
4. Squats
5. Plank jacks
6. LBCS

Next chunk of time

A modified meatloaf massacre from a past IPX workout

20 reps of thrusters
20 reps of merkins 10 each side with bell
20 reps of BBS with Bell
20 reps of shoulder press 10 each side
20 reps flutters with a chest press.

After you complete the first round you will run

4 laps

Then

3 laps

Then

2 Laps

Then 1 lap

Then one last round to get to a perfect 100 reps for each exercise.

Ended right at 6:00

Thanks for the opportunity!

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