Tag: Italian Job

Independence Day 1776 Challenge

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Good morning America! HAPPY BIRTHDAY!
Soupy muggy morning. We had one FNG EH’d by Beaker, so the full disclaimer was disclaimed and off we went to the NaFo track.

WARMUP: None. Got right into it.

The Main Event: The 1776 Challenge
7 laps of 400m along with 1776 exercises as follows (everything single count unless otherwise noted):
* 50 burpees
* 100 calf raises (50 regular, 50 toes out)
* 100 ski abs (double count)
>> Run 400m
* 100 ‘merkins
* 100 LSS
* 100 LBC
>> Run 400m
* 100 CDD
* 100 jump squat
* 100 American hammer (DC)
>> Run 400m
* 100 OH clap
* 100 mountain climbers (DC)
* 100 hello dolly
>> Run 400m
* 100 wide-arm merkin
* 100 jump lunge (DC)
* 100 flutter kicks (DC)
>> Run 100m
* 100 plank shoulder taps (DC)
* 100 hillbilly walkers
** Badger Challenge (optional, level-up) – 100m crab walk
* 100 SSH
** Badger Challenge (optional, level-up) – 100m bear crawl
>> Run 400m
* 26 burpees
>> Run 400m
>>>ENDEX<<<

It was a total sweat fest this morning, but so worth it. Not much mumblechatter after a while, but A LOT of pain. The fellowship helped alot…..seeing your fellow PAX push through things makes you want to push as well. Thank you everyone for the push!

Capped it all off with a gorgeous sunrise and Pledge of Allegiance at COT, along with some announcements and P&Ps.

Special kudos for Clickbait for opening up his home for anyone who does not have anywhere or anyone to go celebrate the holiday with. #HIM

NMM:
7-4-1776 was a BIG day in the history of this world. Not only is it the birth of our great nation, but it was a loud exclamation to the world that freedom reigns and is worth fighting for. We exercise our freedoms every day whether we know it or not, from being able to wake up early and go work out with like-minded men, voice our opinions on whatever topic in however means, practice whatever religion or belief system we choose, or choose not to practice any type religion or belief system – all without fear of persecution. There are some people in this country who are challenging these various freedoms, not knowing that they themselves are exercising the constitutionally guaranteed right to challenge the status quo and advocate change. Many countries would severely persecute that type of vocality. Yet we as a nation allow and even foster it, for through adversity, change, and pain comes growth, wisdom, and strength.

During your various Independence Day celebrations please take time out to give thanks for the many things we have (i.e., blessings) as well as our many various freedoms, however you may define them, including – IMO most importantly – the freedom to speak up and make change happen, however large or small the magnitude, scope, and/or scale. That’s what happened on 7-4-1776, on a great scale and magnitude, and has continued since. The United States of America as a whole is never stagnant, it is always evolving. Hopefully for the better. It is by no means perfect either (what made of man is?), but it could most definitely be worse in many many ways. It is up to each one of us, exercising our various freedoms, to ensure we as a nation continue to move forward and get better in some way every day. Change happens through action, not just words. The mission behind F3 is to plant. serve, and grow small workout groups for the purpose of invigorating male community leadership. Keep at it, continue to BE the change you want to see in this world through not just your words but your actions. Give it away, for when you do YOU help facilitate positive change in others.

Have a happy and safe Independence Day. Happy Birthday America!

Thank you for the opportunity to lead. Blessed and thankful for every one of you F3 The Fort PAX that are in my life. SYITG.
– NASA

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No Miles Today

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WARMUP: A quick mosey around the parking lot
THE THANG:
Every Minute On the Minute (EMOM) for 15 minutes.
Started out with 5 Merkins and 5 Squats
After 5 minutes, upped it to 10 merkins and 10 squats

Next was
33 Mountain Climbers
19 Flying Squirrels
33 SSH
19 Flying Squirrels
33 Freddie Mercury’s
X 3.
Flying squirrels were modified to 10 after first round.
28 tricep dips to buy out.

Wrapped up the last 5 minutes with a plank hold. Every time you dropped the plank, 5 merkins and 5 mountain climbers.

MARY: all throughout

ANNOUNCEMENTS: F3 Dad’s, July 4 1776 workout at NaFo and check your newsletter

COT: focused on gratitude. It helps us reprioritize our focus in life.

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The Dough Muscles

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9 men did the hard thing this morning at Colosseum. Conditions were alright, alright, alright as we welcomed our newest FNG (Excite Bike) with a workout designed to smoke even the fittest of men. Here’s what we did:

The Thang

10 Low Slow Squats (IC)
10 Imperial Walkers (IC)
10 SSHs (IC)

Mosey to the Elementary School drop-off loop

Pattern was 10 at the first stop, 15 at the second, 20 at the third, and 25 at the fourth
Exercises were:

Merkins
Calf Raises
Squats
Overhead Claps

Grab a chair for the Mr. McConaughey Workout (11s with Incline Merkins (IC) and Dips).

From the book “Greenlights” by Matthew McConaughey, pages 43-44: As a kid, my favorite TV show was The Incredible Hulk starring Lou Ferrigno. I marveled at his muscles and would pose in front of the TV with my shirt off, arms bent, fists high, doing my best bulging body-builder biceps impersonation. One night Dad saw me. “What are you doin, son?” he asked. “One day I’m gonna have muscles like that, Dad,” I said, motioning to the TV screen. “Big baseball-size biceps!” Dad chuckled, then took off his shirt, matched my pose in front of the tube, and said, “Yeah, big biceps make the girls scream and they sure look good, but that ol’ boy on the TV, he’s so muscle-bound he can’t even reach around to wipe his own ass…the biceps? They’re just for show.” He then slowly lowered both his arms in front of him, straightened them out with his fists to the floor, then he twisted his arms to the inside, and flexed a pair of massive triceps muscles. “Now the tri-cep, son,” he said, this time pointing his nose back and forth toward the bulging muscles on the back of his upper arms, “that’s the work muscle, that’s the muscle that puts food on the table and the roof over your head. The tri-ceps? They’re for dough.” My dad would take the stockroom over the showroom any day.

Mosey to the track

Run a lap and 10 Burpees (x4)

Mosey to Covered Walkway

Peoples Chair
10 Head, Knees, Toes (IC)
BTTW on a long 10-Count
10 Australian Mountain Climbers (IC)

Mosey to COT

NMM
The Mr. McConaughey story resonated with me. How much emphasis do we men put on the “show” muscles? You know, the new car, the house, the vacation…the good stuff we put on social media. How much time do we spend trying to impress others with the highlights we put online? Shouldn’t we instead focus on the “dough” muscles? You know, providing love, comfort, and support for our wife and children. At the end of the day, what really matters is those moments with the ones we love. My kids don’t care what I drive. They just want me to play with them. My wife doesn’t require a Caribbean vacation. She just wants me to listen and be plugged in to my family, and not my phone.

Maybe we are focusing on the wrong muscles. Maybe we should be working our “try”ceps a little more. Maybe Mr. McConaughey was onto something.

Aye!
Italian Job

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The Dough Muscles

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9 men did the hard thing this morning at Colosseum. Conditions were alright, alright, alright as we welcomed our newest FNG (Excite Bike) with a workout designed to smoke even the fittest of men. Here’s what we did:

The Thang

10 Low Slow Squats (IC)
10 Imperial Walkers (IC)
10 SSHs (IC)

Mosey to the Elementary School drop-off loop

Pattern was 10 at the first stop, 15 at the second, 20 at the third, and 25 at the fourth
Exercises were:

Merkins
Calf Raises
Squats
Overhead Claps

Grab a chair for the Mr. McConaughey Workout (11s with Incline Merkins (IC) and Dips).

From the book “Greenlights” by Matthew McConaughey, pages 43-44: As a kid, my favorite TV show was The Incredible Hulk starring Lou Ferrigno. I marveled at his muscles and would pose in front of the TV with my shirt off, arms bent, fists high, doing my best bulging body-builder biceps impersonation. One night Dad saw me. “What are you doin, son?” he asked. “One day I’m gonna have muscles like that, Dad,” I said, motioning to the TV screen. “Big baseball-size biceps!” Dad chuckled, then took off his shirt, matched my pose in front of the tube, and said, “Yeah, big biceps make the girls scream and they sure look good, but that ol’ boy on the TV, he’s so muscle-bound he can’t even reach around to wipe his own ass…the biceps? They’re just for show.” He then slowly lowered both his arms in front of him, straightened them out with his fists to the floor, then he twisted his arms to the inside, and flexed a pair of massive triceps muscles. “Now the tri-cep, son,” he said, this time pointing his nose back and forth toward the bulging muscles on the back of his upper arms, “that’s the work muscle, that’s the muscle that puts food on the table and the roof over your head. The tri-ceps? They’re for dough.” My dad would take the stockroom over the showroom any day.

Mosey to the track

Run a lap and 10 Burpees (x4)

Mosey to Covered Walkway

Peoples Chair
10 Head, Knees, Toes (IC)
BTTW on a long 10-Count
10 Australian Mountain Climbers (IC)

Mosey to COT

NMM
The Mr. McConaughey story resonated with me. How much emphasis do we men put on the “show” muscles? You know, the new car, the house, the vacation…the good stuff we put on social media. How much time do we spend trying to impress others with the highlights we put online? Shouldn’t we instead focus on the “dough” muscles? You know, providing love, comfort, and support for our wife and children. At the end of the day, what really matters is those moments with the ones we love. My kids don’t care what I drive. They just want me to play with them. My wife doesn’t require a Caribbean vacation. She just wants me to listen and be plugged in to my family, and not my phone.

Maybe we are focusing on the wrong muscles. Maybe we should be working our “try”ceps a little more. Maybe Mr. McConaughey was onto something.

Aye!
Italian Job

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The New Name of the Swamp is …

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Today was the launch of the Swamp at a new location. The new name will be revealed at the end so you can skip down or search Slack.
10 men showed up, will a sneaky snowman arriving after warm-ups. Slow mosey to the church parking lot for COP. Standard exercises (SSH, Imperial Walkers, Windmills, Plank Stretches. Next we broke into groups of three, alternating sprints by each pax to get our heart rates up. Ten minutes, with a decrease in distance making the rest period less as we progressed through this exercise.
Next, we moseyed to the daycare parking lot for two rounds of Ab exercises (LBCs, Flutters). No rest, continued on our journey to the fountain. Half Pike routine, 10 hand release merkins at the fire station, down the hill to the fountain, 1 burpee and +1 after every pass, top of the other hill, 10 lunges. Rinse and Repeat. Most pax got in 5 to 6 rounds.
Back to COT.
Great job everyone. Its good to see guys out this morning especially with it being hot and muggy.
New AO name: Stockade

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Mr. Hugh Midity

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I recently asked Badlands for a Q At Sweep The Leg. He gave me June 13th and I accepted the assignment forgetting that was the Monday after a week at the beach. Vacation is rough on the body. But all in all it turned out fairly well. Ran one of my fastest miles 7:42 pace that morning and it all went quickly  downhill from there. Noticed a fairly large gathering for my Q which was obvious since I’m a celebrity in F3. Noticeably missing was Bobber.

The Thang

Told everyone what the plan was at 5:14. Which was, run to Berkshire Heights meet at the stop sign. Go clockwise around Berkshire stopping at every stop sign and doing 5 Hand-release Merkins, 5 X and O, 5 Jump Squats. There are 6 stop signs all the way around and one big hill the last 1/4 mile. The next loop add 5 more reps to same exercises for 10 of each. Everyone got over 2 loops some pushed for 3. Finished with 3.35 miles the others got 4. Thanks Badlands for the Q I enjoyed hearing the complaining  from the Pax.
Last thing men. Let’s show the world what a real man looks like. Be kind to strangers even if they think differently than you. Hold the door for a lady as she exits the store. Open the car door for your wife. Go buy her womanly things without bitching about it. Say your kids prayers at night while tucking them in. Push the buggy back inside the grocery store. Love you guys more than you will ever know.

 

COT
Prayers for Decibel son Noah and his recovery

 

 

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Not Your Norm

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WARMUP: Alternating side shuffles to the back lot. No regular jogging or any of that other nonsense!!
5 Jumps Squats. 10 Merkins I/C, 15 Should Taps I/C. 20 Peter Parkers I/C. 25 Calf Raises I/C.
THE THANG: Starting at the first light pole, NUR (backwards run) up the long hill stopping at every other light pole for 10 Carolina Dry Docks & 15 American Hammers.
Run back down to the 1/2 wall for 25 Muscle Ups on the wall.
Come back to the parking lot and line up on the cones.
Run to the second basketball goal and back to the starting line (est 70yds total) for 5 Burpees. Repeat this 9 more times for a total of 10 rounds.
MARY: Once completed, we executed a few slow cadence, form-focused exercises.
ANNOUNCEMENTS: There’s a newsletter, read it. FNG naming didn’t take long. These 2 men, now known as Yogi & White Hot were hustling this morning. T-claps to Shower Curtain with an assist from Long Duck on bringing them out.
COT: It stays there.

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Break Time at Golden Corral

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We started the beautiful morning with a nice mosey around the dumpsters.  Thankfully, the one in the back had the aroma we were looking for.  Oh, the memories.

Circle Up:

10 Merkins, 20 Windmills,  15 CDD, 12 Cherry Perkins, 10 Mountain Climbers, 10 Parker Peters and 10 Peter Parkers.

Mosey to the front for some circle of Abs.

Low and behold her come the Ruckers and they needed some men to help them carry their coupons.  We joined them and did some Ruck Pushups, Coupon carries with shoulder press and squats and some Burpees.  We then carried the coupons to Napa where we parted ways.

We had an AMLAPs with 10 burpees, 20 CDD, 30 Squats, 40 LBC/Hello Dolly, 30 lunges, 20 Merkins and 10 Bomb Jacks then a lap.

Once finished we mosey to COT and ended with some boats and canoes, Cha Cha Planks, Windshield Wipers and X-O’s.

Good time was had by all.

Keep the Change Orders in your prayers.

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Stay Focused – Q-school edition

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11 Pax this morning with more seasoned vets and less newer members than expected. A good thing for me as a newer F3 PAX, I knew I could delegate some of the portions of the Q school lessons for the day!

Fishstix brought two left shoes so decided he would just do this workout without any shoes…. I think we finally found a way to slow this HIM down!

WARMUP: Slapshot started us off with a brief intro for Q school, emphasizing how the workout Q is essential to the F3 mission. The importance of the disclaimer was discussed reminding PAX that an FNG likely doesn’t know what an FNG is, so good idea to ask if there are any new guys instead.

Slapshot finished his portion of the Q with an impeccable example of how to take control of the workout and lead the PAX by altering and dictating pace of SSH cadence calling.

YHC took over and led the PAX down to Dave Gibson to the IvyBrook Academy parking lot. There we planked and performed some shoulder taps while discussing warmups (or lack thereof at most running AOs)

Continued on down Dave Gibson to the entrance of the schools where we performed SSH and then Al Gored while discussing some important components of successful workout designs – Overpreparing, Writing down Weinke, Having quick hitters in your back pocket in case finish early (tabata, EMOM, etc)

THE THANG: Mickey Mouse Burpee Sandwiches

station 1 (near end of school drive): Wide-arm Merkins
station 2 (far end of school drive): Diamond Merkins
Mid-point: Burpees (always 5)

Progressive circuit – start with 3 reps of merkins on each end with 5 burpees in the middle. next round 6 merkins each side with 5 burpees in middle. continue adding 3 merkins to each side.

We SSH for the 6 at station 1 after each round and discussed various components of successful workout designs (pearls on a string, 3S2T, time-boxing, etc)

Made through 4 rounds and headed back to Earthfare lot.

With about 4 minutes to spare we did a little running around the parking lot with 5k pace on the shorter parking lot sides and jog pace on the longer sides.

Finished at 0600

COT: Announcements – Bourbon Tasting fundraiser Saturday – see Cyclops posts on Slack

……..oh yeah, if you haven’t heard….. I may have forgot the shovel flag this morning after the workout. This should be fun….

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Death by fest

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WARMUP:

Mosey to back of AO to back parking lor to warmup

WINDMILLS

LOW AND SLOW SQUATS

PLANKS

PARKER  PETERS

PETER PARKERS

SHOULDER TAPS

5 BURPEES OYO

Run back to starting area, Karaoke both sides on way back.

THE THANG:

Death By

1 minute rounds, complete exercise and then rest until next round begins, it’s cumulative so gets impossible eventually and you will fail. When you do you complete penalty squats
We completed Death bys for three exercises, Burpees, Jump Squats and Merkins

BURPEES – 8 RDS. (108 total)

3/6/9/12/15/18/21/24

Only IJ completed 24

Bear crawl to cone halfway down lot

JUMP SQUATS – 9 RDS. (184 total)

3/6/10/15/20/25/30/35/40

Most of us failed in last rd.

Lunge walk to far end of lot

MERKINS- 8 RDS (108 total)

3/6/9/12/15/18/21/24

MARY: N/A
ANNOUNCEMENTS: (Rock, Hill) Coyote, Pull up bar install, (fort) Bethel, blood drive
COT: prayers for families

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