Tag: Kaiser

The Brickyard at ROF

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Arrived early to walk around and stretch a little before the workout. A few minutes after arriving another young man showed up. Didn't recognize him so introduced myself and we started talking. Did not know this was Cash's son until Double D showed up and let us know. What an honor to lead the workout of Cash's son's first F3 workout at the AO named after his dad. Another special moment brought to you by F3.

WARMUP: Moseyed throughout the COT parking lot while conducting various exercises. Since we had an FNG we managed to review our mission statement and 5 core principals during warmups. Now, time to get to work so I walked the PAX over to my vehicle, hit the lift gate, and asked the PAX to grab 2 bricks. Then we moseyed to the field carrying our burdens.

THE THANG:
Running with bricks:
BrickYard 400
Lap 1 – Run Straight Aways, NUR Curves, 10 BombJacks in the middle of each curve
Lap 2 – Run Lap while stopping in the middle of each curve to complete 10 Burpees
Lap 3 – Repeat of Lap 1
Lap 4 – Repeat of Lap 2

Next we introduced the FNG to a Jack Webb:
Jack Webb w/ Bricks
Ratio of 1:4 of 2 exercises, continue until rep count reaches 10:40
2 exercises were Merkins : OH Claps

To close it out we moseyed to COT to work on our Superman poses:
Superman Routine w/ Bricks– 4 different arm/leg positions held for 10 seconds per position – x2

MARY: No time

ANNOUNCEMENTS: Read your NL

COT: Normally I do not write a lot in BBs in this section but felt led to share a little from this morning's group. Our FNG was asked why he came out to an F3 workout. Fitness was mentioned as he is preparing to attend the Citadel. He then started talking about Cash and how he remembered his dad telling him over and over what a great group of men were in F3 and the positive impacts F3 had on his life. These conversations – seeds – grew until his curiosity peaked and he had to see and experience for himself what was so inspirational to his dad. Hit home this is something we need to absolutely give away! Give it away in our homes, in our extended family, to our friends, to our communities! Keep pursuing other men to join F3, keep planting those seeds. You never know when one of those seeds will take hold and start to grow, and the seed you plant might just impact those closest to you, like a son. Love ya fellas and pray yall have a blessed day.

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VQ with the Deck of Pain

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This was Eggo's VQ and he gave the disclaimer that he was not a professional but looking forward to it.
WARMUP: Windmills, SSH, Imperial Walkers, Moroccan Nightclubs, Strawberry Pickers
THE THANG: DECK OF PAIN
Diamonds- Merkins
Hearts- Chest Press
Spades- Squats with block
Clubs- Curls
Jacks were 11, Queens 12, Kings 13, Aces 14, and Jokers 15 burpees
MARY: Flutters
ANNOUNCEMENTS: Read your newsletter.
COT: What happens in COT stays in COT.

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Hot Potato Audible

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Since the guys who wanted to have Murph Mondays didn't show and 3/4th of us can't do pull-ups, we called an audible and did a hot potato Q.
WARMUP: 4 mile run
THE THANG: We all got a cindy or ruck with more weight in it and we each called an exercise. To the best of my uncaffinated and de-oxygenated brain, here is what we did. The counts varied between 15 and 40 for each, but most were 20 or 25

  • OH Press x2
  • Curls x2
  • Plank – 90 seconds
  • Chest Press x2
  • Flutters holding Cindy/Ruck
  • LBCs
  • Big Boys
  • Log Carry (for future reference, put the tall guy in the back not the front)
  • Bent Over Rows
  • Goblet Squats
  • Block Hold with arms out 10 count each pax
  • SSH
  • Merkins

MARY: American Hammers and stretching.
ANNOUNCEMENTS: Great work at Bethel and the Convergence. Read your newsletter.
COT: Round Robin Prays and Praise.

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Murph Monday — 22JUN2026

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14 on the EASTSIDE got Murph all over them at The Badger of Fire…

QIC: YHC

Pax: @U090MEQJQBW , @U5DKASDQU , @U19FA0Q8Z , @U5DLC6D7X , @U01E9QD5QQK , @U05K5D10AG6 , @UN6PTD007 , @U0106CCEJ6L , @U08N6B7B3EF , @U01JUGK82TY , Eggo , @U014K6EAUFM , @U087NCUTMPT

The Thang: The Murph… cuz it’s Monday…

NMM: If sweat was dollar bills, @U014K6EAUFM could stop stripping. @U090MEQJQBW admitted that the only part he liked was the mile runs, but relented that doing a pull-up or pushup now and again probably wouldn't kill him or his T-Count. Strange how he looked straight at @U5DKASDQU when he said that, but hey… I’m not here to judge. We just about have @U05K5D10AG6 convinced to activate the FSD on his Tesla so he can nap on the way home from these things. @U08N6B7B3EF came back to the gloom with his terrible foot, and he was swinging (a kettlebell) like the Baxter King of Pineapples instead of running. I tried to get the name-o-rama done OYO, but I couldn't get anyone's age right. @U0106CCEJ6L wants me to get a job at Carowinds so he can come win giant stuffed animals due to my inability to guess ages or weights (which will be my trick for next week).

All in all, a fabulous morning. It's good to choose the harder way. It's usually the right answer.

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Zombified Q @ ROF

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Coming back from a road trip late at night I managed approx 3 1/2 hours of sleep and found myself contemplating a 'no show' for my Q at ROF @ 4:30 in da morning. I recently had the honor of participating in our Greater Than CSAUP overnight ruck event. That is what pushed me past the selfishness of wanting to choose comfort over commitment, brotherhood. If I could endure that event with no sleep, then I can Q a 45min workout on 3 1/2 hours of sleep! I'm grateful to be surrounded by men who push me to be greater than! Feet hit the floor, water splashed on the face, a little caffeine and it was GO time!

WARMUP: Usual suspects

THE THANG:
Moseyed to the benches on the side entrance of NAFO, Asked PAX to find a spot on a bench.
#1 – 2 exercises: Step Ups & BulgarianSplitSquats
15 reps each leg of both exercises
10 reps each leg of both exercises
5 reps each leg of both exercises

Upon completion asked PAX to partner up for some Time Under Tension
Partner#1 holds Al Gore while Partner#2 completes 10 jump squats. FlapJack until you complete an accumulative rep count of 100 jump squats. Legs were burning by this point.

Moseyed to the pullup bars while picking up a Cindy along the way.
#2 – 2 Exercises: Pullups & ManMakers
Perform both exercises in the following sequence:
1 pull-up, 2 manmakers, 3 pullups, 4 manmakers, etc…
Continue till you reach the count of 10 and then reverse
count back down to 1. Will add up to 50 reps of each
exercise. PAX who finished 1st ended the pain for the
rest of the suffering souls.

Walked over to the hill with Cindy for a little Quadzilla w/ some core work.
#3 – This was done OYO. Run down the hill to the stop sign,
NUR back up to the top of the hill. Grab Cindy and
complete 15 BBSw/Cindy. Rinse&Repeat. We managed
to get in the minimum requirement of 4 rounds to quality
as a Quadzilla routine.

Took Cindy back home and moseyed to COT.

MARY: No Time Left On The Clock

ANNOUNCEMENTS: Read your NL

COT: STK!!!

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The Loredo

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WARMUP: 20 SSH, 20, Hillbilly Walkers, Moroccan Nightclubs (or some version of that)
THE THANG:
The Thang
We put our own spin on Loredo, kicking things off with the run:
6 Rounds for Time

  • 🏃 400-meter Run
  • 🦵 24 Squats
  • 💪 24 Merkins
  • 🚶 24 Walking Lunges

The prescribed 24 reps represent the 24th day of June, the day Staff Sgt. Loredo made the ultimate sacrifice.
Every PAX pushed through, encouraged one another, and crossed the finish line. The pace varied, but the effort did not. Everyone finished on their own time, proving once again that in F3, it’s not about being first—it’s about refusing to quit.
Not satisfied with just one beatdown, we followed it up with some 11s:

  • 📍 Sideline to sideline
  • Big Boys
  • Monkey Humpers

MARY:
ANNOUNCEMENTS:
COT:

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THE MURPH – Modified or Not

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WARMUP: Nope, just the reading of Lt Michael Murphy's Congressional Medal of Honor Citation.
THE THANG: Just the workout which, included with the Citation, is listed below.
You see, the MURPH often intimidates people. Why? Because it's difficult? Or, they can't do pull-ups. Let me share some personal experience and a hard truth we ALL know to be truth. We shall not allow the difficulty of a task to reign supreme over our desire to overcome it. Now, some of us have real injuries standing in the way. For those, we offered a modification, also detailed below.
CITATION
LIEUTENANT MICHAEL P. MURPHY
UNITED STATES NAVY
For service set forth in the following
CONGRESSIONAL MEDAL OF HONOR CITATION:
FOR CONSPICUOUS GALLANTRY AND INTREPIDITY AT THE RISK OF HIS LIFE ABOVE AND BEYOND THE CALL OF DUTY AS THE LEADER OF A SPECIAL RECONNAISSANCE ELEMENT WITH NAVAL SPECIAL WARFARE TASK UNIT AFGHANISTAN ON 27 AND 28 JUNE 2005.
WHILE LEADING A MISSION TO LOCATE A HIGH-LEVEL ANTI-COALITION MILITIA LEADER, LIEUTENANT MURPHY DEMONSTRATED EXTRAORDINARY HEROISM IN THE FACE OF GRAVE DANGER IN THE VICINITY OF ASADABAD, KONAR PROVINCE, AFGHANISTAN.
ON 28 JUNE 2005, OPERATING IN AN EXTREMELY RUGGED ENEMY-CONTROLLED AREA, LIEUTENANT MURPHY’S TEAM WAS DISCOVERED BY ANTI-COALITION MILITIA SYMPATHIZERS, WHO REVEALED THEIR POSITION TO TALIBAN FIGHTERS. AS A RESULT, BETWEEN 30 AND 40 ENEMY FIGHTERS BESIEGED HIS FOUR-MEMBER TEAM. DEMONSTRATING EXCEPTIONAL RESOLVE, LIEUTENANT MURPHY VALIANTLY LED HIS MEN IN ENGAGING THE LARGE ENEMY FORCE. THE ENSUING FIERCE FIREFIGHT RESULTED IN NUMEROUS ENEMY CASUALTIES, AS WELL AS THE WOUNDING OF ALL FOUR MEMBERS OF THE TEAM.
IGNORING HIS OWN WOUNDS AND DEMONSTRATING EXCEPTIONAL COMPOSURE, LIEUTENANT MURPHY CONTINUED TO LEAD AND ENCOURAGE HIS MEN. WHEN THE PRIMARY COMMUNICATOR FELL MORTALLY WOUNDED, LIEUTENANT MURPHY REPEATEDLY ATTEMPTED TO CALL FOR ASSISTANCE FOR HIS BELEAGUERED TEAMMATES.
REALIZING THE IMPOSSIBILITY OF COMMUNICATING IN THE EXTREME TERRAIN, AND IN THE FACE OF ALMOST CERTAIN DEATH, HE FOUGHT HIS WAY INTO OPEN TERRAIN TO GAIN A BETTER POSITION TO TRANSMIT A CALL. THIS DELIBERATE, HEROIC ACT DEPRIVED HIM OF COVER, EXPOSING HIM TO DIRECT ENEMY FIRE. FINALLY ACHIEVING CONTACT WITH HIS HEADQUARTERS, LIEUTENANT MURPHY MAINTAINED HIS EXPOSED POSITION WHILE HE PROVIDED HIS LOCATION AND REQUESTED IMMEDIATE SUPPORT FOR HIS TEAM.
IN HIS FINAL ACT OF BRAVERY, HE CONTINUED TO ENGAGE THE ENEMY UNTIL HE WAS MORTALLY WOUNDED, GALLANTLY GIVING HIS LIFE FOR HIS COUNTRY AND FOR THE CAUSE OF FREEDOM. BY HIS SELFLESS LEADERSHIP, COURAGEOUS ACTIONS, AND EXTRAORDINARY DEVOTION TO DUTY, LIEUTENANT MURPHY REFLECTED GREAT CREDIT UPON HIMSELF AND UPHELD THE HIGHEST TRADITIONS OF THE UNITED STATES NAVAL SERVICE.
SIGNED GEORGE W. BUSH

The MURPH as Prescribed (w/ a 20lb vest)
Run 1mi
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1mi

The MURPH as offered with a modification (w/ or w/o a 20lb vest)
Run 1mi
100 4ct American Hammers
200 4ct Flutter Kicks
300 Squats
Run 1mi

YHC was only able to complete 3 of the final mile 4 laps.

MARY: See above
ANNOUNCEMENTS: Yes
COT: For Sure

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Honoring Navy SEAL Lt Brendan Looney with TMF trailer of pain

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I was able to convince one of the Travis Manion Foundation managers (Chris) to bring one of their trailers of pain to honor a fallen hero. Today we honored 1st Lt Travis Manion’s best friend Lt Brendan Looney. They were best friends and they are buried side by side at Arlington National Cemetery after their heroic acts and careers.

WARMUP:

windmills, low slow squats, Moroccan night clubs

THE THANG:
Our friend Chris AKA “Hawkeye”now, had all sorts of toys 🧸 🚂🪀in his trailer but we went for 60lbs sandbags.

The WOD:

DOB // 02.24.1981
2 laps run/ruck
24 Over the head/shoulder sandbag toss
81 calf raises

He died on his 59th mission.
59 squats with sandbag optional, all of us did the majority of squats with a bag on our shoulders.

DOD // 09.21.2010
9 man makers
21 front sand bag tosses
10 lunges

Rinse and repeat!! We completed two full rounds.

Everyone was smoked 💨

MARY: flutter kicks, LBC’s and box cutters for 2 minutes

ANNOUNCEMENTS: Bethel, trash pick up,
COT: stays in COT

Tinsel 🎄 OUT… you are welcome!!

Honoring Navy SEAL Lt Brendan Looney with TMF trailer of pain

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Sgt. Joe Nurre

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WARMUP:

  • Moroccan Nightclub
  • Imperial walker or hill billy walker -> I was confused
  • Cherri Picker

THE THANG:

  • Bucket of fun
  • Pick a card -> announce exercise
  • One person runs with 30 lb vest to the island and back
  • PAX complete the exercise -> Squat kick, South Carolina Crab, Archer Pushup, Imperial Squat Walker, You Pick, Mike Tysons,
  • 3 Pain stations -> reps 5, 10, 15, 10 and 5
  • Station 1 – Wide Arm, LBC, Mike Tyson
  • Station 2 – Jump Squat, Lunges, Plank Jacks
  • Station 3 – American Hammers, Leg Raises, Big Boy Situps

MARY:
ANNOUNCEMENTS:

  • Bethel Men's Shelter
  • Cannoli run
  • Ruck Event

COT:

  • We remember Sgt. Joe Nurre. KIA Aug 21, 2005 in Iraq. He was my soldier. He volunteered to deploy with my unit to prevent his best friend from deploying alone. He paid the ultimate sacrifice.
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