THE THANG: the pax moseyed over to the board of discomfort and proceeded to execute 1/2 of the board. After every two exercises the pax ran down the hill to the weird blue hut behind the school OR walked around the parking lot with 20 SSH before returning to the board
MARY: two rounds of GAS PUMPERS
The Q talked about forgiveness and doing the harder thing
ANNOUNCEMENTS: many
COT: We prayed for all prayer requests and all though TAPS unmentioned
I had to follow Rebel’s lead from Block Party this week to keep it interesting. The 11 PAX definitely accelerated today. A quick disclaimer and a little mosey down to the COG lot. There was lots of mumble chatter during the warm-up by Twister & Destiny. I guess they had a lot to catch up on.
We did some stretching to kick things off. Then a few exercises to get the blood flowing: SSH, imperial walkers, windmills, Mtn. Climbers and a few burpees to try to quiet things down. That didn’t work.
The bulk of the workout entailed 3 minute intervals with 4 exercises and a run up the stairs in between intervals. First interval was merkins-10, mtn. climbers – 16, shoulder taps -20. Then finish with a burpee stack (ask Rebel). Continue round for 3 min. Second round was abs: big boy situps – 10, american hammers – 16, flutters – 20. Third round was legs: squats – 10, monkey humpers – 15, and calve raises – 20. We were able to get 6 rounds in total. Nice work by all pushing forward.
Thank you to the 16 other PAX who showed up to Alcatraz on this beautiful gloom to share in some great fellowship and a little fitness. It was an awesome time and if you miss it, well, you missed out. Thank you to Trucker for allowing Longshanks and YHC to lead this morning.
WARMUP
We began the morning led by Longshanks with the 10-Bombjacks because Dark Helmet said something that was on the verge of crossing the line, although it was before the workout. Then we took a short mosey down to Anchorage Lane.
THE THANG
Once we arrived at the bottom of the hill of Anchorage Lane Longshanks told us the plan. We were going to Partner up. Partner 1 was to Nur up the hill and run back down while Partner 2 performed exercises in a modified Dora. Then flapjack. The exercises at the bottom of the hill were: 100-Dbl. Count Lunges, 200-Squats, 250=-Calf Raises, 200-Monkey Humpers, and 100-Burpees.
This took us to a little after 0700 and Longshanks handed it off to YHC.
Since Longshanks had mentioned to YHC he was going heavy on legs and burpees, I figured I would add in a little upper body and . . . legs & Burpees. We took a short mosey to the baseball field. YHC asked the PAX to line up in 4 columns and we commenced to begin a combination of Jack Webbs and Dan Taylors (alternating between the two) from a ratio of 1:4 to 10:40.
Then we lined up at the edge of the field. We then did 7’s with Burpees and Bombjacks to finish off the 30 minutes.
Once we arrived at the COT Gears led in a quick session of Dying Cockroaches to complete the hour. This morning was full of mumblechatter and fun. What you want to have at any F3 Workout.
NMM
Our Nation and world have been rocked recently with multiple crises. Coronavirus took over in late March and we are still dealing with the effects. We have seen cities, towns and communities torn apart as racial tensions have risen. Our public figures are constantly attacking each other for their ‘inabilities’ just to either gain or keep power. It seems as if we are coming apart at the seams. All of these and many more can cause stress in everyone’s lives and we are all affected.
The question and challenge I have for you today is who or where do you turn to for peace. Not a peace like the end of war peace or happiness. This term is thrown around way too much to where people just don’t understand the true meaning of it. This peace can be easily lost.
I am talking about the inner belief that you are truly at peace with yourself, the world around you, and SkyQ. For me this is a peace that you can only achieve through the blood of Jesus Christ. With this peace you are able to face the world that seems to be crumbling around us and not be shaken. Because this peace is given to us by God through his son and strengthened each day through the Holy Spirit. Seek this peace and if you don’t have it, feel free to discuss it with YHC and I will share with you.
I challenge all PAX to seek that peace, whatever it may mean to you so when tribulation comes, as it has, you will not be shaken. Seek a peach that can overcome the evil of this world and keep your keel straight.
John 16:33 ‘I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.’
What an amazing day in the gloom! The temperature was perfect and the rainy forecast held off. Long Shanks posted this morning after a solid season of coaching basketball. YHC posted with Hasselhoff two days in a row. Each #HIM stretched themselves to the next level (literally, given our two broga sessions during the workout).
Dora – One partner runs to the top of the hill. The other does exercises then alternate until the team of two has done: Merkins (100x), Squats (200x), LBCS (300x)
Mosey to the back of the building for Balls to the Wall, People’s Chair/Wall Merkins (3x)
Mosey to the starting parking lot
Ab lab and more broga
Moleskin:
Freedom is a privilege and responsibility. You have the freedom to choose how you react to situations. Sometimes, we are chosen to be tested by troubling situations.Our response to those tests helps define us.
Unfortunately, we often think of the “what ifs” when the future is uncertain or bleek. Those what ifs tend to take us down a downward spiral of negativity.
We can also respond to troubling situations with an optimistic approach of “God Is.” Yes, you are being tested with big challenges. But, hasn’t He provided for you in the past when you were stuck between a rock and a hard place? The answer is undoubtedly yes. You could not have made it out of the situations without his help.
Do not worry. God provides and protects. You will be challenged but you will also be saved. Cancel your subscriptions to the “What Ifs” and commit to understanding that “God Is” bigger and stronger than your challenges. Be encouraged in knowing that God Is.
Twister was up to getting the group awake this am with some 70s TV trivia which is good for the respect crowd but very challenging for those of us born in the late 70s…and even an 80s in there. Since YHC controlled the weinke but not the jams, all was good. Disclaimer was given as the sweet melodies of 80s rock played in the background, and a brisk mosey ensued to the track.
Warmup of SSH, windmills, imperial and hillbilly walkers, merkins, low slow squats for counts ranging from 10-25 got the blood flowing.
Boss Hogg took off for loops on the track given the nursing on the shoulder while the rest of us counted off in 2 splitting into groups. Here’s the game: name the 70s TV show tune played by DJ Twister and avoid the 5 burpee penalty. While you’re thinking of the song, do the name of the exercise called off by Shady below with a minimum and maximum number associated (this was adjusted very quickly b/c some people watched a lot of TV growing up!)
10 hand release merkins
20 squats (10 min)
25 CDD (10 min)
30 lunges (10 min)
50 plank shoulder taps (20 min)
40 ski jumps (20 min)
60 calve raises (30 min) – out/reg/in
20 diamonds (10 min)
50 SSH (25 min)
25 merkins (10 min)
40 mountain climbers (20 min)
30 American hammers (20 min)
30 plank jacks (15 min)
50 LBC (25 min)
We rinse and repeated through most of the list but the minimums were removed a second time through. With about 15 min left, we ran around the track stopping at each 100 yard corner where we did some core (for the most part). 1st corner was 50 LBC, 2nd corner was 20 big boy (and some monkey humpers for our our track walkers passing by), 3rd corner was 30 American hammers, and 4th and final was 30 flutters.
With about 5-10 min remaining, we took our last bit of time to the football field. Lining up on the goal line, we ran back and forth from the goal line to the 10 yard, back to goal then to 20…all the way to 40 yard line. At each 10-40 yard line, we did 1 burpee for 10 yard up to 4 burpee at 40 (so a total of 10 burpees + the running for those of you who struggle with quick math!). Once back on the line, there was time for a 10 count along with a message about being intentional. Be intentional with the exercise, be intentional with your kids at home and at their activities, be intentional with your wife – pay attention to them!
Once everyone caught their breath, we rinse and repeated the lines and burpees – crowd favorite! Once said and done, we did a mosey back to COT for closing ceremonies. All in all, great morning and great push from the PAX. Enjoyed it as usual and thanks to Manziel for the opportunity!!
WOW!!! 26 for the Ballroom. 25 BCers and 1 IR’d walker.
Workout – Blast from the Past.
As if last week’s focus on 70 TV themes wasn’t enough, YHC went in for a return to the early exercon with BLIMPS.
The workout –
Brief warm up of 20 SSH, 10 Windmills and a run around the school to the far side and the “wall.” At said wall, the PAX executed a round of wall sits whilst the PAX from each end executed two burpess and we worked our way inward. Followed by BTW.
Afterwards we ran to the field with one lap around the track and divided into four teams at the goal line. For the remainder of our time here we did four rounds, maybe five, of BLIMPS. Every 10 yards the pax moved themselves by running, bear crawling, broad jumping and duck walking after the BLIMP was finished the pax ran to the opposite end zone. What are BLIMPS?
Burpees 5
Lunges 20
Imperial Walkers 15
Merkins 20
Plankjack 25
Squats 30
What was the moleskin? There wasn’t one . . . YHC was so taken by the 26 pax at at AO he couldn’t think. However, if there is one it should be this – men, savor every moment with you children if you have them. Do not complain. It is amazing and the time is so short when they are little that you cannot comprehend it until they are older. SAVOR IT!!
With the opportunity to Q Minnow Pond I knew I needed to bring the pain and increase the intensity. With everyone gathered and watch at 5:14, I gave the disclosure and at 5:15 we were off.
Ran from Confederate Park to the FM Post Office, meet in the parking lot and do burpees until the six is in. The plan is running the roads behind the post office with exercises each corner. The roads make a square and 1 exercise 10 reps at each corner.
1st lap – Elliott Street – merkins
2nd lap – Leroy St – Wide arm merkins
3rd lap – Hill St – Monkey Humpers
4th lap – Oak St – CDD
5th lap – Elliott st and back to COT
Not a lot of talking with the official 4.36 miles. Everyone was accelerating and the AO is the type of site that will push you but also offer a lot of encouragement. We are all at different paces in our acceleration, but doing a little more than you did the day before is showing acceleration.
Don’t let the site and distance scare you away. Push yourself to try something new and just like every site, there are always Pax to push, encourage and pick you up. Just like in life, we are all in different places and phases, and we can encourage one another to be better in our house than we were the day before.
It was a nice cool morning. All were given the oppoetunity to see what Backdraft had a feeling for.8 gathered for the unexpected. THis is minnow pond all knew know warmups no breaks and definitly no 10 counts. A few minutes before YHC gave a quick and to the point disclaimer (Wasnt really neccesary due to all in attendence being veterans of F3, but wanted to be in regs. Dont want the man to come down on me)
We took off to the old service station. Once there hit mountain climbers and SSHs until 6 appered.
Heres the route head down old Nations every .4 to .5 miles yu will find a glow stick with exercises on it do them and move to the next. pretty simple. (that is what minnow pond is, Work plain and simple)
4 stops.
the guys from laces out join for a bit of the fun. Thanks for stopping by.
1. 5 flying squirrels/ 15 flutter kicks
2. 5 flying squirrels, 10 hand release merkins/ 15 flutter kicks
3. 5 flying squirrels, 10 hand release merkins, 15 squat jacks/ 15 flutter kicks
4. 5 flying squirrels, 10 hand release merkins, 15 squat jacks, 20 burpees/ 15 flutter kicks.
repeat the cards on the way back.
Meet at service station until 6 comes in PAX there first continuous MARY.
Head to COT.
WE got in 4 miles
Remeber always start small and work your way into the bigger picture.
Pray for PAX having family issues. (remember you may be the only guy a fellow PAX can talk to. Always be open to listen. We all can use it.)
11 pax joined in on this muggy morning. Dew point was almost the same as the temperature, which meant we were in for a sweat bath. I got there a bit early to scope out the AO. Harry Carry went off for a solo pre-run (he’s nuts). Then it was 0515, disclaimer was given, pax was reminded of mission/purpose of F3, and we were off towards the back of Nation Ford.
Warmup: SSH, LSS, Windmill, IW, Neck Rolls
Thang 1: Moseyed to front of NaFo and partnered up. We met up with Sasquatch. He was 90 seconds late, but was able to spot us in the dark. P1 grabbed a lifting rock and we walked to the front parking lot. P1 did an exercise with the rock (curls, SQTS, overhead press, tricep ext, bent row) while P2 ran/bear crawled/NUR, side shuffle/ran to the end to complete an exercise (CDD, jump SQT, flutter, merkin, LBC) and then came back to flap jack. A lot of grumbling with the bear crawl from pax, which I expected. But holy cow Sasquatch was like a freaking horse trotting up the parking lot doing his bear crawl.
Enough of this nonsense, rocks were put back where we found them. We got in a single file line for a fellowship paced Native American run to the pull up bars. One catch, the six had to complete a burpee before jogging to the front. Everyone loved that, NOT!
Thang 2: At the pull-up bars, with same partners, P1 did 5 pull-ups and amwrap knee ups while P2 completed 25 SQTS. 3 rounds. Not as easy as I thought it’d be.
Mosey back home for some Mary, which included the Pickle Pounder. Note to self, don’t do PP at this NaFo. Ended with Have a Nice Day, where we star gazed or meditated for 30 seconds on how we can impact someone’s life today.
I don’t get out to F3 on Weds, since the M posts at FIA. I encourage her to go as much as possible, and I feel as though she has benefited as much as I have from F3. Today’s workout was focused on a whole lot of stuff. I have ADHD, I get bored easily, and I don’t have very good memory. So I wanted to challenge myself, to try and lead a workout with multiple exercises to keep us stimulated. Also, a lot of the exercises were not cadence led or partner reliant. It was you versus you, modifying as needed to make it more or less challenging. Everyone did a great job!
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14 Men took the F3 plunge this morning and posted at the Ballroom on a perfect South Carolina morning. Here is what they did:
Mosey out of the parking lot to the cement pad at the back of the school for COP:
All in cadence:
SSHX20, Windmill x10, Merkin x 7, IW x 15, Little/big arm circles backwards/forwards x 20, Squat x 15, Mountain Climber x 15/hold 6″/down dog/honeymooner/6″/right arm and leg high/left arm and leg high/6″/regular, LBC x 20
Mosey to the adjacent parking lot and line up. From a 20 yard distance, do the following:
Bearcrawl, then 10 merkins at the stopping point. Walk back to starting point.
Lungewalk, then 10 squats, walk back.
Crabwalk, then 10 dips, walk back
Inchworm, then 10 diamond merkins, walk back
Frog jump, then 10 burpees, walk back
Walk to the destination, pick someone you don’t know, introduce yourself and learn something about that person.
Mosey to the hill near the steel bridge for Jacob’s ladder. Hill repeats starting with 1 burpee and continue to 5 burpees. Plank at the bottom when finished.
Mosey to the side of the school for people’s chair. 60 sec hold x 3 times, one with overhead handclaps. YHC encouraged the Pax to sit with knees at a 90-degree angle. People’s chair should be strenuous!
Mosey to the front of the school and recite the pledge of allegiance at the flag.
Everyone on their 6 for 6 minutes of Mary (and it really was 6 minutes): Freddie Merc x 15, Box cutter x 10, Flutter x 10, LBC x 20
End the workout with the Body Destroyer
COT
Naked Man Moleskin
After several months on/off/on IR, it was good to be back on Q at the Ballroom with a large group of Pax. T-claps to Boogiedown for getting both of his sons out at 5:15am for a workout. We were all in Cub Scouts together years ago when the kids were young and my, how everyone has up! Sorry for not using your F3 names on this backblast, boys. I didn’t get the video on Tuesday and couldn’t remember them.
There was constant chatter from Anchorman and some of the other Pax. It started during the disclaimer and pretty much continued for the duration of the workout. Nothing wrong with that of course, and maybe it’s expected from someone who makes their living talking a lot.
Short Sale asked me to please do a backblast for this workout because the Q’s here have not been doing them consistently. I said something like, ‘I always do my backblasts ” and then I didn’t get this out until two days later. Better late than never, but I always try to get them out the same day or next day at the latest. The interest in the backblast decreases dramatically as each day passes. Sorry, my friend!
As far as the title, Dance Naked, no one was (thankfully) naked on Tuesday. This is a reference to an album by John Mellencamp, one of my favorite artists. I’ve had music on the brain lately because someone on Twitter started tagging people to post 7 album covers of albums they love and to tag someone else to do the same. I’ve been a rock music fan for as long as I can remember and have really enjoyed seeing what the Pax have posted for their favorite albums.
it was a pleasure to lead the Pax today and I look forward to my next visit to the Ballroom. Thanks for the Q spot, Short Sale!
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Prayers/praises
Family of a husband and father who committed suicide.