Tag: Punch List

Psychedelic

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Five pax, and one pooch, posted at Bushwood.  Conditions were slick, but no rain was falling despite the prediction. Disclaimer given and us bootcampers took off for a mosey run to the back of the high school.

Warm Up
Arm Circles, forward and backward
SSH (IC 15x)
Windmill (IC 7x)
Imperial Walker (IC 12x)
Low Slow Squats (IC10x)
Mountain Climbers (IC 12X)
Plank stretches, up dog, down dog

Main event: Psychedelic HIIT Routine Playlist from 1960’s psychedelic rock begins.
Chapter 1: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
monkey humpers
Squats
Dips
Bobby Hurley’s
Chapter 2: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
CDD
Amer Hammers
plank jacks
Chapter 3: Do the below 45 seconds on, 15 sec standing rest in between
burpees
Imp Walkers
Squat jumps
step ups
SSH

Group run around bus loop.

Repeat chapters 1 and 2, and did burpees from chapter 3.

Fini

Ran back to shovel flag for COT.
Praises: Assassin’s cancer check-up was all good.
Prayers: Patience with the kiddos.

playlist:
Good Vibrations, Beach Boys
Tomorrow Never Knows, the Beatles
See Emily Play, Pink Floyd
White Rabbit, Jefferson Airplane
Paint it Black, Rolling Stones
Crimson and Clover, Tommy James and the Shondells
Hurdy Gurdy Man, Donovan (Guaranteed that Donovan has never been played at an F3 workout before today)
Helter Skelter, the Beatles

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Your Q is Not Complete Until You Write a Backblast

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“Your Q is not complete until you write a backblast.”

Our 1st F Q is cracking down on backblasts… and YHC has put this one off for a week.  One week late is better than never.

 

L Train hit up YHC late Monday night to lead some Broga and Miles at Bushwood. Always happy to oblige some deep muscle therapy.

 

Started the BC off with our usual disclaimer + the five core principles of F3. Then we moseyed away from the music and warmth of UHAUL.

 

Circuit 1: Broga

15 min Yoga Flow after 1 mile warmup

Deep stretch positions including runners pose, lizard pose, modified pigeon, chair (w/prayer twist), etc. The PAX were not pleased to be done.

Finish off with 5 dead hang pull ups.

 

Circuit 2: Deep Burn

Mosey back up the hill and across Whites Rd to Forest Creek Middle bus loop.

Plank in wait for the six.

Low Slow Squats x 20

60 Second Al Gore Hold at end of 20th squat.

20 Squat pulses to finish.

Lunges x 10

60 Second Hold at end of last lunge

10 Lunge Pulses to finish.

Flap Jack to the other side.

Mosey back to COT for a little bit of Mary to finish off.

 

Apparently the boys at Snake Pit likes to listen to “Everybody Hurts” by R.E.M. on repeat. You do you, UHAUL.

 

‘Twas a good time at Bushwood. L Train – thank you for asking YHC to lead.

 

Punch List out.

 

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Valentine’s Day Massacre – STL Edition

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Vuvuzela reached out about Q’ing a few weeks back. Luckily a top three finish for YHC happened circa Summer 2020 so eligibility had not yet expired. It was a seemingly warm 27 degrees as the PAX rolled out of the vehicles this morning. Hadn’t seen Slap Shot or Skipper in quite some time – so the smiles were a plenty. 0515. Time to work.

Warm Up

Disclaimer disclaimed. Mentioned all the necessary stuffs that one would say before running off into the dark. That feeling of warmth that I mentioned around the cars? That quickly changed as we descended into the depths of Dave Gibson Blvd for our warm up lap. Maximus and YHC started in front and felt the temps drop at least five degrees as we reached the bottom of the hill. We hit the bottom and headed back up to our vehicles for a quick mile to get the blood pumping.

YHC then took the PAX across 160 and down to the bottom of Brayden Pkwy. Pointed out the median breaks on the way to familiarize the PAX with the area. Plank up at the bottom and wait for direction.

WEINKE

Hill suicides (gassers for Band Camps’ sake).

Run to Median Break One, 10 reps of prescribed exercise, run back to bottom.

Run to Median Break Two, 20 reps of prescribed exercise, run back to bottom.

Run to Median Break Three, 30 reps of prescribed exercise, run back to bottom.

Movements for rounds of suicides were:

Suicide 1: Merkins/Flutter Kicks

Suicide 2: Curb Dips/LBC’s

Suicide 3: CDD’s/Hello Dollies

After 3 suicides and 42 flights of stairs climbed later… it was 5 minutes to 0600. So we high tailed it back to Earth Fare and ran a lap around the lot, finishing our work with 10/20/30 Squats/American Hammers along the way.

4.3 miles and 400 feet of elevation gain in 45 minutes. Not bad for a Monday morning.

NMM

Maximus high tailed it out of the quickly after we numbered off and did the namearama. His reasoning: cooking breakfast for Valentine’s Day. He’s got four lovely ladies at home and the man knows how to prioritize. That’s something we the PAX tend to neglect in our F3 world from time to time. Along the way Slap Shot and I discussed future events/races and in the midst of the conversation it came up that it’s necessary to be aware that overextending ourselves in our fitness journey tends to leave our M’s feeling a bit neglected from time to time. Be aware of that. While F3 is a good thing – our marriages deserve much more focus.

 

Prayers/Praises – 

Pray for YHC’s family. A lot going on these past few weeks.

Pray for our minds and our abilities to keep from self isolating when going through hard things as men.

 

Thanks, Vuvu, for the tap. Enjoyed the lead today.

 

Punch List out.

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The Bunky

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In the gloom this morning, YHC Q’ed the “Bunky” WOD. In honor of my recently passed paternal grandfather, William “Bunky” Williams, IV. He led a good life with three children, five grandchildren, and six great grandchildren. He lived to be 94 years. Below is the WOD that YHC wrote up to show him respect. He was an avid water sportsman, a fisherman, a merchant marine, and a baseball fanatic. Among other things, he taught YHC how to throw a knuckleball, took myself and my cousins crabbing on his pontoon boat, and taught me many things about the water.

Beyond what he did and didn’t do, and for aside from the obvious reason he is passing, YHC is feeling sad. I miss him, and will miss him for a long time. I also know that a window of mine into the past has closed. Grandparents span at least six generations. They are literally a time machine of knowledge of 100 + years. His grandfather, and potential great grandfather were alive when he was a child. My great, great, great grandfather and I could be connected via his memories. Take advantage if you still have those family members in your life. Their memories die with them if not shared with us.

During the WOD YHC would take short breaks and tell stories of his life – good and not so good. 

 

WEINKE

Lead off with 94 4-count Ruck SSH IC. 

Born 06/27/1927 – Died 02/06/2021

Rep Count of 6-27-19-27

Sandbag OH Press

Sandbag Squats

Sandbag Good Mornings

Crab Walk w/Ruck out and back

 

Midway Point

94 Single Count Flutter Kicks

3 children, 5 grandchildren, 6 great grandchildren

3 sandbag get ups

5 Manmakers w/SB

6 sandbag over the shoulder

 

Second Half

Rep Count of 2-6-20-22

Sandbag Bent Over Row

Sandbag Clean and Toss

Sandbag Side Bends

Ruck Duck Walk out and ruck back

We made it to 20, and then hit 0600.

 

NMM

I mentioned my grandfathers’ struggle with alcohol and other things throughout the weinke. Divac mentioned in COT something very profound and true. Too often we spend our time thinking about what our fathers owe us, or what they did wrong. We are not perfect, and we know it. Neither were they. They have a story just like us and have reasons for why they did what they did – right or wrong. They don’t owe us anything – let’s flip the script here. We owe our fathers and grandfathers way more for giving us life, providing for us, loving us (to whatever degree), and creating opportunity. As long as we take what was given us and take it one step further for our children – that’s forward progress.

 

Solid showing today by some solid men. All of which I am glad to have in my corner.

 

Punch List out.

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Today’s Workout Brought to You by the #12 & Alan Magee

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It was a chilly morning at Honey Badger, but 8 showed up to honor a WWII hero, Alan Magee

January 3rd is the anniversary of one of the most amazing tales of survival from WWII. It was #OTD in 1943 that the B-17F Flying Fortress, “snap! crackle! pop!”, of the 360th Bomb Squadron, 303rd Bomb Group, was lost on a daylight raid over Saint-Nazaire, France. Aboard was ball turret gunner Alan Magee.
Despite 28 shrapnel wounds, Magee had left his ball turret when it was damaged by German flak. He discovered his parachute had been shredded by the same flak and was useless. Just then, another flak hit then blew off a section of the right wing, causing the aircraft to enter an unrecoverable spin. Magee blacked out from lack of oxygen because of the high altitude and was thrown clear of the aircraft. He fell over four miles without a chute before crashing through the glass roof of the St. Nazaire railroad station. Rescuers found him on the floor of the station severely injured but alive.
Magee was taken as a prisoner of war and given medical treatment by the Germans. He recovered and was liberated in May 1945. He received the Air Medal and the Purple Heart. He passed away in 2003 at the age of 84.
We warmed up with 12 reps of SSH, Mountain Climbers, Merkins, and Windmills.
The Thang:
Buy in 17 burpees
Run 1200m
43 Merkins
43 LBC’s
43 Plank Jacks
Run 800m
21 Merkins
21 LBC’s
21 Plank Jacks
Run 400
11 Merkins
11 LBC’s
11 Plank Jacks
Buy out 17 burpees
After everyone completed the WOD, we moved on to the bars and blocks
12 pull-ups
Wall sit for 45 seconds
6 pull-up
Wall sits for 24 seconds
3 pull-ups
Wall sits for  12 seconds
We picked up the blocks.
12 reps of OHP, curls, squats, big boys, and chest press
Overhead carry the block down the hill to the stop sign.
6 reps of the aforementioned set
Overhead carry the block back up the hill.
Set of 3 reps
Finished with some Mary.
The number 12 had special meaning today as tomorrow (1/25) marks 1 year since I donated my kidney.  It’s been quite the year and I’m thrilled to report that Petra, my recipient, it doing great!  I learned about Alan Magee from Facebook and I also learned of Petra’s need from FB.  Yes, there are a lot of terrible things on social media, but there are some pretty awesome things out there too.  As @DarkHelment mentioned, it’s all about how you use it.
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The Bradley and Hey Buddy WODs

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First Honey Badger of the year – and so far the hardest.

Bradley

On January 3, 2010, while on a dismounted area reconnaissance patrol in the vicinity of Badvan village, his 13-man platoon-sized element was attacked by indirect mortar fire and an improvised explosive device. The initial attack threw an Airman and a Soldier into an adjacent creek, critically wounding the Airman and mortally wounding the Soldier. A second Soldier was mortally wounded and thrown 200 meters across the village by the blast. Airman Smith, without regard to his own safety, immediately rushed from his covered position, and into the waist-high water of the creek to save his fellow Airman and recover the killed Soldier. After moving the victims of the improvised explosive device attack to the Casualty Collection Point, Airman Smith volunteered to retrieve the soldier thrown across the village. Determined to never leave a comrade behind, Airman Smith proceeded at extreme risk, and without regard to his personal safety, along the eastern edge of the village to the Soldier’s remains. Airman Smith retrieved the fallen Soldier and began maneuvering back through the village toward the extraction site. Airman Smith waded back through the waist-high creek and proceeded toward the Casualty Collection Point. Upon arrival, a second Improvised Explosive Device detonated, killing Airman Smith and the platoon medic instantly.

10 Rounds For TIme

100 meter Sprint

10 Pull-Ups

100 meter Sprint

10 Burpees

30 seconds Rest

 

We finished the Bradley with twenty or so much minutes to spare, so we jumped into the second planned hero WOD on the agenda.

Hey Buddy WOD

This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014, due to a collision between a truck and his stationary unmarked police car. Chris’ badge number was 38, hence the 38 total repetitions per round (10/10/10/8). The 5 rounds represent the 5 years he served as an officer. Chris specifically liked running and bodyweight movements. “Hey Buddy” was Chris’ signature greeting.

250M Run (Buy-In)

5 Rounds: 

10x Lunges

10x Air Squats 

10x Sit Ups

8x Burpees

250M Run (Buy-Out)

 

’Twas an honor to lead this morning. Bonus was seeing Tube Sock after a few years.

Punch List out.

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ISI DORA 2.0

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5 showed for Snake Pit, 5 for Bushwood. Cohiba and YHC disclaimed and we went over the Five Core Principles of F3. The PAX got them right.

Grab your bell, mosey up the street to the band practice field lot.

Weinke

YHC asked the PAX to partner up with someone of similar athleticism/fitness.

Pax vs Pax BOP

DORA style except each PAX keeps his number of reps a secret. Both PAX do the exercise for one set while the other does the out + back. After both go through one set, the PAX reveal to each other how many reps were completed.

Loser between the two partners makes up the difference with an additional exercise while the winner does a less intense exercise. It causes you to push yourself because you know your partner is also gunning to win each round. #ISI.

After explaining, Peabody asked what the curve was since he had a 50lb bell (as Dirty Harry would say: “big ____ swinging!”

So YHC upped the ante and told Peabody I’d share his bell – that way he wouldn’t complain when I beat him.

Round 1 – Quadzilla Up Hill to Bypass while partner does movement with KB.

Movement/Penalty

Goblet Squat/American Hammers

Skull Crushers/American Hammers

Alternating Lunges/American Hammers

Round 2 – Straightaway Sprints Three Islands Out + Back

Movement/Penalty

KB Swings/Flutter with Press

Curls/Flutter with Press

Halos/Flutter with Press

Round 3 – Bear Crawl to First Island Out + Back

Movement/Penalty

KB Curl/Hello Dolly w/Press

OH Press (Spicy as 3D put it)/Hello Dolly w/Press

Tricep Extension/Hello Dolly w/Press

 

We finished the third round and Peabody/YHC were pretty gassed from trying to beat each other. Peabody threw it down this morning.

 

Back to COT, time for some Mary

Partner 1 does ab workout, partner two farmer carries both bells out and back.

American Hammers, Flutter Kicks.

Cohiba and the boys from Bushwood moseyed in and we finished off with some more flutters followed by box cutters.

 

NMM

All in all, a good workout today. No real message beside “how much harder are we willing to work when we know someone is trying to beat you?” We put the work in together and made the other pay for not doing as well. Iron sharpens iron. One man sharpens another.

 

Thanks for letting YHC jump in today, 3D.

Punch List out.

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4

Honoring YHC’s Old Man

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67 years ago today, father was born.

I thought it appropriate to dedicate the Weinke to my old man. We would honor a man who shaped me. He influenced my life and left an impact that many others did not. He didn’t always get it right… but he was there and he tried. 

His birthday was 12.10.1954. Today he is 67. I texted him at 0430 to tell him he was old.

UHAUL asked what the music choice should be, and I told him my dad like Toby Keith. So we kicked it off with “Courtesy of the Red, White, and Blue.”

Side note: I’ve never once Q’ed at The Hive and it not rain. This morning was no different. And it was glorious.

 

COP

67 SSH IC

 

Weinke

Suicide Circuit – Do prescribed number of reps, run to next row of parking spots and back. Work your way up and work your way back down. 12 reps, run. 10 reps run farther. And so forth.

First Set

12 Bicep Curls (each side)

10 OH Press (each side)

19 Goblet Squats

54 Flutters w/KB Pressed

Plank for the six

 

Second Set (Rain picked up here…)

12 Halos

10 Bent Over Rows (each side)

19 KB Lunges (each side)

54 Around the World

Al Gore for the six

 

Third Set

12 Burpee Snatch (6 each side)

10 Turkish Get Ups (5 each side)

19 Kid Launch (AKA ½ UHAULs)

54 LBC’s w/Bell

 

Walk back breathless to COT.

 

Mary

American Hammer IC x 10

 

NMM

While holding an Al Gore I asked the men to share one thing that their dad did well. It wasn’t exactly the most positive conversation. Upon reflection – I get it. I spent the majority of my twenties trying to figure out what I could be mad at my father about. Turns out – and I’ve prayed/talked/read a LOT about this – my dad did a pretty good job. And being on this side of fatherhood with four 2.0’s makes me appreciate what my father did one-hundred fold. We the PAX know that fatherhood is NOT an easy path. And we have to continuously focus on it, lest we leave a negative imprint on our children that will last throughout their lives.

Whatever we do to/with/for/against our kids will be something they navigate throughout their existence. We are in a position to make or break them. My dad jokingly calls me Isaac (as in Old Testament Patriarch) and tells me I need to take what he has built and grow it more.

My father did many things right. He did many things wrong, too. But the good far outweighed the bad. And if we really focus on the good things… even if the minority… I believe our perspective and outlook can shift.

The one thing that has left a lasting impact on me is that he always ended every conversation with the words “I love you.” To have a dad who said that to me that often is…. quite rare… I’ve found. What if we all told our children we loved them every day – if nothing else? What could that do?

 

The workout was wet and methodical today. Thanks to Airborne for tapping me to lead.

Punch List out.

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Thankful for Block Party

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A nice brisk morning in the gloom to spend some time with the PAX of F3 The Fort. We are super blessed, gentlemen, to have such an amazing thing in our lives. YHC met with WWL and Wegmans to run hill repeats 30 minutes before the boot camp. It was good.

As we approached 0515, Band Camp came flying in out of nowhere. Love that guy. Always a good time when he shows up. Tesh was sitting in his truck surely contemplating his shirtless decisions before he stepped into the gloom. 0515 struck. Time to work.

 

In no specific order, YHC discussed at length the below items for which I am thankful.

  • My life which has been blessed beyond belief (3B) by the Lord
  • My M who loves and pursues the Lord
  • My (many) 2.0’s who embody the best and worst within me. 
  • Good group of dudes to do life with (SL, Whetstone, etc).
  • Health – a year ago YHC was in the hospital and unable to workout alongside the men.
  • F3, of course. Life has changed in many ways for the better. 

Then we got to the 1st F.

COP

SSH

Wind Mills

Tappy Taps

Merkins

LSS

 

Weinke

Iteration 1 – Thankful for SL 

Mosey to Sisk Parking Lot, Partner Up – Do the DORA together.

10 Merkins

20 Squats

30 LBCs

Mosey down to Massey Stop sign and back

Rinse and Repeat for 15 minutes

 

Iteration 2 – Thankful for my 2.0’s

Mosey to Ampitheater

Balls to the Wall – 30 second hold

Bear Crawl to edge of stage

10 CDD’s

Crawl bear back to wall

Repeat four times (for my four 2.0’s)

 

Iteration 3 – Thankful for My M

Mary in the Amphitheater

Protractor

Hello Dollies IC

Protactor

Box Cutters

Protractor

Rosalitas

Protractor

 

Mosey back to COT.

 

YHC had a great time leading the PAX today. We discussed many topics for which to be thankful. It’s amazing how taking the time to think about gratitude really shifts the mood from the usual grey cloud of unquenchable desire… If only we did it more.

 

Think about what you have in life that is good. Think more about it.

Think less about what you think you need. You likely don’t need it.

 

Punch List out.

 

 

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3

How Much Time Will We Waste?

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Last week a dear brother of ours passed unexpectedly. He was one of the good ones – and he taught me a most valuable lesson about time spent and time wasted. He fought his demons and let them reign supreme for far too long – but he eventually said “enough is enough” and overcame those demons. From then on he was the husband, father, and brother to those around him that lead from the front. It was in that moment that he became the man God designed him to be.

So, today, we won’t waste time in doing what we need to do.

COP

56 x SSHs, Low Slow Squats, Overhead Claps

Mosey to Endzone on Field

Proverbs 6:9-11

9 

How long will you lie there, you sluggard?

    When will you get up from your sleep?

10 

A little sleep, a little slumber,

    a little folding of the hands to rest—

11 

and poverty will come on you like a thief

    and scarcity like an armed man.


Field Work

Partner up, swap wheel barrow every 10 yards.

Endzone – Burpee Broad Jumps x 7

10 – Donkey Kicks

20 – Hand Release Merkins

30 – Jump Lunges (each leg)

40 – Air Squats

50 – LBCs

40 – Air Squats

30 – Jump Lunges (each leg)

20 – Hand Release Merkins

10 – Donkey Kicks

Endzone – Burpee Broad Jumps x 7

 

James 4:13-15

13 Now listen, you who say, “Today or tomorrow we will go to this or that city, spend a year there, carry on business and make money.”

14 Why, you do not even know what will happen tomorrow. What is your life? You are a mist that appears for a little while and then vanishes.

15 Instead, you ought to say, “If it is the Lord’s will, we will live and do this or that.”


Bear Crawl, Exercise

25 Yards

15 Bomb Jacks

25 Yards

15 Jump Squats

25 Yards

15 Bomb Jacks

25 Yards

15 Jump Squats

 

NMM

I’ll tell you this – I am a hypocrite. I have not been doing as I say here, but that is going to change. I am not going to be a man of inaction regarding what matters any more.

Dawson Trotman once said: “The biggest waste of time is the waste of time in getting started.”

 

Jack Webbs

1:4 to 10:40 on the field.

Mosey to Shovel Flag for COT.

Jack Webbs Cont’d

11:44-14:56 for Shop Vac

10 flutters to end it.

Final Thought

What do I need to do to stop procrastinating? What do you need to do?

Prayers/Praises

Prayers for Shop Vac and Nugent’s families – both died unexpectedly last week under terrible circumstances.

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