Tag: SouptoNuts

There will be Blood

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Disclaimer attempted …
The PAX brought the energy this morning, had to get their attention… 5 burpees!
Disclaimer given, and it was probably the best disclaimer I have ever given. “We will be going off campus, lighting should be ok, but please watch your footing.”
F3 Credo – and encouraged that whoever led would do clave raises/shoulder taps for the 6, Their pick each time.

WARMUP:
**Is there a connection between Leadership & Faith?
25 SSH IC
10 Windmills IC
15 LSS IC
15 IW IC
15 MNCs IC
**The Acceleration of Faith requires a Belief System.

THANG 1: Cinco De Mayo 5 rounds of 5 exercises with a little mosey in between. And there was blood, JWOW speeding through the parking lot and got sniped by the speed bump.
**How does a man know his belief system is based upon truth?
5 Burpees
5 Merkins
5 Squats
5 LBCs
5 Mike Tysons
**Study puts a Leader’s Belief System to the Test.

THANG 2: **Is Faith static or dynamic?
Made it to the church parking lot. Did a list of exercises (below), starting with all of them, running a lap around the parking lot and removing one exercise before repeating.
10 Squats
9 Monkey Humpers
8 Lunges
7 Carolina Dry Docks
6 Sumo Squats
5 Bobby Hurley’s (or whoever else you like that dribbles/cheers)
4 Lump Lunges
3 Merkins
2 Bomb Jax
1 Burpee
**Faith is a Practice that requires Study to Accelerate.

MARY: The leaders made it back to COT and led Mary.

ANNOUNCEMENTS: Cannoli Run, Blood Drive, etc.

COT: Some local prayers, but that stays in COT.

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Black Diamond: Where are you screwing up?

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Black Diamond Month

WARMUP:
101 SSH (went till someone quit)
20 burpees in cadence
20 Imperial Squat Walkers

Planked up to list some of the ways I’m currently failing. This would be a recurring theme for each PAX to share how they’re screwing up. My two are currently a lack of kindness in dealing with my sons, and relying on being good in the moment so I forego preparation. I haven’t fully prepared for something in quite a while.

We then ran a pretty fast mile, and finished with 20 Cossack Squats in cadence

THE THANG:
Grouped up facing a long string of 22 parking spaces. We bear crawled the length of the lot stopping for either merkins or squats (individual’s choice) at each space. The rep count added 1 each time. This was tough, so we crawl bear back to the start, only for me to call some yoga and then we simply mosey away. Sometimes the fear of having to do it all over again is worse than what actually happens next.

Went to the playground for partner Dick Webbs (1:4; pull-up:merkin). Only got one round for each partner while the other took a lap. I told the PAX to keep track of their numbers, because numbers matter! But what did we do with the rep counts? Nothing. Because the only numbers that should matter to you are the ones that you care about and that you find add an advantage to your life. Don’t believe what someone else tells you SHOULD matter.

On the way back to COT, we hit the picnic bench collection (where the elementary kids had left enough gear and water bottles some PAX questioned whether the rapture had happened and we just didn’t know it) for Bulgarian Split Squats

At 0600, PAX were reminded that every F3 workout should focus on 3S2T (Speed, Strength, Stamina, and Mental+Physical Toughness). You can’t work on your stamina until you’re already tired. So after 0600, we did some more fast SSH in cadence. (For the record, we still ended COT around 0607. We gotta get kids to school and ourselves to work.)

ANNOUNCEMENTS: Bethel Men’s Shelter tonight! Next date is 6/1

COT: Moment of candor, I struggle with how to make the workout harder, because I try to make it challenging every time I Q. I even read back over this backblast and considered repeating the whole workout: https://f3thefort.com/2019/02/21/black-diamond-3-at-the-ranch-get-some/ But no amount of working out hard will makeup for ignoring your wife when she needs you, constantly prioritizing work over your kids, or BSing your way though something you could have crushed with focused preparation. So, that was where the black diamond took us this morning.

An honor to lead the group that showed this morning. Thanks Poppins for asking me to lead. Keep up the great Site-Q work!

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Honey Badger – Q School 101

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Following the Honey Badger First Monday of the Month 7 minutes of burpees we moved to a lighted area near the gate to the football field. There was a supposed to be a 601 group peel off, but Slap Shot likely needed a minute after taking the record for the most burpees in 7 minutes.

WARMUP:
Started with some explanation to the men of the components of a workout and the purpose/importance of each. Disclaimer, Warm-up, The Thang, Mary, COT. Given that we had AKA in attendance there were a number of PAX participating that taught YHC how to Q. This provided a unique opportunity to identify three PAX in attendance that either had never Q’d or had Q’d less than 5 times. I catered a lot of my message to them and some to all in attendance.
• SSH x25
• Windmill x10
• Imperial Walker x10
• Diamond Merkin x10 (at this point I mentioned the importance of good form in leading. If your form is poor, then your leadership is poor. A number of PAX tend to cheat the exercise, count fast, and get ahead of the PAX they are trying to lead.)

THE THANG:
Mosey past the pull-up bars to the bottom of the hill. The point of this part of the lesson was planning. When planning a Q, Google Maps is a great tool as you will you see things that you may not have seen in the gloom before. The hill behind me was a great example. Every PAX in attendance has run that hill at some point, but they may not have noticed the equally spaced trees moving up the hill. These can be used as a markers as part of a workout. YHC have Q’d this workout previously, but it offered a nice example of how to use an AO and that creativity does not need complexity to offer a solid challenge. It also highlighted that setting up a workout that allows PAX of different speeds and fitness levels to challenge themselves together is always a good idea.

Round 1:
• Bear crawl to the first tree 1 Spider-Man Merkin (Merkin while bringing right knee to the right elbow and then repeated on the other side)
• Run to the pull-up bars and complete 2 pull ups.
• Run back to the bottom of the hill
Round 2:
• Bear crawl to the first tree and complete 1 Spider-Man Merkin
• Bear crawl to the second tree and complete 2 Spider-Man Merkins
• Run to the pull-up bars and complete 4 pull ups
• Run back to the bottom of the hill
Rounds 3-5: Continue the series through 5 trees
Once all the PAX finished up the series, we circled up in the street near the pull-up bars. The 3 PAX that did not have experience Qing were invited to the center of the circle. I took a turn counting cadence and then the PAX each had an opportunity.
• Squats x25
• LBC x15
• Flutters x15
• Merkins x15

Each member of the PAX then grabbed a coupon from the stack of cinder blocks. We circled up and had another demonstration of counting cadence with the PAX involvement.
• Overhead Press x25
• Curls x25
• Bentover Rows x25
Put the cinderblocks back and moved to COT.

Reminder on how to write a backblast. Open slack and type /backblast and select the form that pops up.

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Dangling in the rain

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WARMUP:
Goofballs
Windmill
Low slow squat
moroccan night club

Dead hang – 1 minute x 2
It was at this point the rain started coming down mightily. Turns out men are waterproof.

THE THANG:
11s
Pullups
CDDs at bottom of hill
The rain was absolutely relentless. But these men were tougher than the rain

10 toes to bar
29 squats in honor of Travis Manion

Now that the rain let up, yog to the overhang for some fake broga

Couch stretch
Lizard stretch
Touch your toes
Pigeon stretch
Lat stretch
Chesticle stretch

MARY: stretchin’

ANNOUNCEMENTS:
Men’s shelter – May the 4th be with you
The Print Shop is hosting a memorial day Murph at 8am on Memorial Day

COT:
Lift up prayers for Luka

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Birthday Bash with a side of Meatloaf

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WARMUP: 48 SSH and some stuff

THE THANG: Lots of 4’s, 8’s and 48’s. Got some hips in there too, they don’t lie, especially when the exercise arrives in the middle of the work out.

ANNOUNCEMENTS: Need some Star Wars nerds to help out at the Men’s Shelter next week (see Poppins). Some great stuff is happening at AO’s all around the Fort.

COT: Prayers for marriages, healing for Luka, peace and healing for Grassy’s M, health for person in Sasquatch’s life…

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Bucco Fever!!!

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It’s a great Monday here in the Gloom as America’s team; the Pittsburgh Pirates are currently in first place. Much like a solar eclipse or Haley’s comet this is a rare occurrence so YHC busted out the Bucco gear for todays workout.

Warmup: None it’s STL

The Thang:

Starting at the stop sign closest to COT we did 1 burpee

Then ran to the parking lot for Southern State Bank where we did 4 HR Merkins and 4 LBC’s.

Wash, rinse repeat the route increasing the burpee count by 1 each lap and the Merkin and LBC counts by a factor of 4.

1 x 4
2 x 8
3 x 12
4 x 16
5 x 20
6 x 24
7 x 28
8 x 32
9 x 36
10 x 40

The route was roughly .4 miles total so a decent run in between the pain stations. Also featured was an “acceleration whistle” so when I would blow the whistle everyone would have to sprint for 10 seconds. Just to make sure everyone keeps pushing.

That said I’m confident that everyone got to at least round 7 which means everyone got between 3-4 miles in with well over 150 Merkins/LBC’s. (plus burpees!)

Always honored to lead thanks to Badlands for the call.

Take care everyone!

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Munitions Work

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Three pax posted at the Fort.
Started with a run down the trail to Harris St park (~1/2mi).
The 6@6 ruckers came around the corner upon our arrival at the park, so we all joined up for a warmup:
SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches.
Ruckers left and we three went to the basketball court:
Thang1: Relays: 20 mountain climbers at the baseline, run to ½ court and do 30 mountain climbers, run back to baseline, run to far court and do 40 mtn climbers, tun back to baseline.
Thang 2: at benches: step ups (10 each leg), incline merkins (12 I/C), dips (12 I/C), butt touch squats (12), decline merkins (10 I/C), calf raises (15).
Next we ran down Harris St to Massey, and Massey up to Pike’s large parking lot (~0.7mi).
Thang 3: Munitions factory: pax do low plank for 1 min (this is home), then bear crawl about 100 yards (this is your commute), then do work at your factory making BOMBS (pax do 25 each of: burpees, OH claps, merkins, big boy sit ups, squats), then commute back home doing a nur, then low plank again for 1 min.
Next we ran down to White St and over to McCannon to the side parking lot at Springs.
Thang 4: fish tracks: pax do transportation movement until Q says halt and do exercise noted. We did: toy soldiers – bobby hurleys; bear crawls – merkins; lunge walks – smurf jacks (sneaky quad buster).
Then to Thang 4: wall work: Wall sits (with pax doing consecutive 10 counts; repeat), and then balls to the wall contest (go until pax drop).
Next run back to shovel flag for some mary…we did the Sally (Moby’s Flower) routine where leg raises for “bring sally up” and 6 inch leg hold on “bring sally down”.
Fini, COT.
Prayers for travel and marriages and families.

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Deck Of Life

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WARMUP: SSH, Cherry Pickers, Imperial Walkers, Side shuffles, karaoke, knees to butt, knees to chest
THE THANG: Deck of Death
Hearts- Merkins, Spades-Big Boys, Diamonds-Squats, Clubs- Dry Docks, 2’s- 🏃‍♂️
MARY: Mosey round Lowe’s
Announcements: CANOLI RUN, Wed group led by Headspin, Friday men’s meeting led by Maximus and Kermit.
COT: prayers for our kids, combating the evil that attacks us,

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My Hero Jesus

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WARMUP: 10 Each SSH, Cherry Pickers, Moroccan Night Clubs
THE THANG:
Then Jesus went with his disciples to a place called Gethsemane, and he said to them, “Sit here while I go over there and pray.” He took Peter and the two sons of Zebedee along with him, and he began to be sorrowful and troubled. Then he said to them, “My soul is overwhelmed with sorrow to the point of death. Stay here and keep watch with me.” Going a little farther, he fell with his face to the ground and prayed, “My Father, if it is possible, may this cup be taken from me. Yet not as I will, but as you will.”

25 HR MERKINS

Then he returned to his disciples and found them sleeping. “Couldn’t you men keep watch with me for one hour?” he asked Peter. “Watch and pray so that you will not fall into temptation. The spirit is willing, but the flesh is weak.” He went away a second time and prayed, “My Father, if it is not possible for this cup to be taken away unless I drink it, may your will be done.”

25 HR MERKINS

When he came back, he again found them sleeping, because their eyes were heavy. So he left them and went away once more and prayed the third time, saying the same thing. Then he returned to the disciples and said to them, “Are you still sleeping and resting? Look, the hour has come, and the Son of Man is delivered into the hands of sinners. Rise! Let us go! Here comes my betrayer!”

MOSEY TO FIELD

“Just as he was speaking, Judas, one of the Twelve, appeared. With him was a crowd armed with swords and clubs, sent from the chief priests, the teachers of the law, and the elders. Now the betrayer had arranged a signal with them: “The one I kiss is the man; arrest him and lead him away under guard.” Going at once to Jesus, Judas said, “Rabbi!” and kissed him. The men seized Jesus and arrested him.”
‭‭Mark‬ ‭14‬:‭43‬-‭46‬ ‭NIV‬‬

BEAR CRAWL TO THE 50

“At daybreak the council of the elders of the people, both the chief priests and the teachers of the law, met together, and Jesus was led before them. “If you are the Messiah,” they said, “tell us.” Jesus answered, “If I tell you, you will not believe me, and if I asked you, you would not answer. But from now on, the Son of Man will be seated at the right hand of the mighty God.” They all asked, “Are you then the Son of God?” He replied, “You say that I am.” Then they said, “Why do we need any more testimony? We have heard it from his own lips.””
‭‭Luke‬ ‭22‬:‭66‬-‭71‬ ‭NIV‬‬

LUNGE WALK 50 YARDS

“Very early in the morning, the chief priests, with the elders, the teachers of the law and the whole Sanhedrin, made their plans. So they bound Jesus, led him away and handed him over to Pilate. “Are you the king of the Jews?” asked Pilate. “You have said so,” Jesus replied. The chief priests accused him of many things. So again Pilate asked him, “Aren’t you going to answer? See how many things they are accusing you of.” But Jesus still made no reply, and Pilate was amazed.”
‭‭Mark‬ ‭15‬:‭1‬-‭5‬ ‭NIV‬‬

BEAR CRAWL TO THE 50

“Then Pilate took Jesus and had him flogged. The soldiers twisted together a crown of thorns and put it on his head. They clothed him in a purple robe and went up to him again and again, saying, “Hail, king of the Jews!” And they slapped him in the face.”
‭‭John‬ ‭19‬:‭1‬-‭3‬ ‭NIV‬‬

MOSEY TO THE PULL UP BARS

“As soon as the chief priests and their officials saw him, they shouted, “Crucify! Crucify!” But Pilate answered, “You take him and crucify him. As for me, I find no basis for a charge against him.” But they shouted, “Take him away! Take him away! Crucify him!” “Shall I crucify your king?” Pilate asked. “We have no king but Caesar,” the chief priests answered. Finally Pilate handed him over to them to be crucified. So the soldiers took charge of Jesus. Carrying his own cross, he went out to the place of the Skull (which in Aramaic is called Golgotha).”
‭‭John‬ ‭19‬:‭6‬, ‭15‬-‭17‬ ‭NIV‬‬

GET CINDER BLOCK

“When they came to the place called the Skull, they crucified him there, along with the criminals—one on his right, the other on his left. Jesus said, “Father, forgive them, for they do not know what they are doing.” And they divided up his clothes by casting lots.”
‭‭Luke‬ ‭23‬:‭33‬-‭34‬ ‭NIV‬‬

DORA
Partner with block
Partner 100 pull ups

“It was now about noon, and darkness came over the whole land until three in the afternoon, for the sun stopped shining. And the curtain of the temple was torn in two. Jesus called out with a loud voice, “Father, into your hands I commit my spirit.” When he had said this, he breathed his last.”
‭‭Luke‬ ‭23‬:‭44‬-‭46‬ ‭NIV‬‬

MOSEY TO COT

“On the first day of the week, very early in the morning, the women took the spices they had prepared and went to the tomb. They found the stone rolled away from the tomb, but when they entered, they did not find the body of the Lord Jesus. While they were wondering about this, suddenly two men in clothes that gleamed like lightning stood beside them. In their fright the women bowed down with their faces to the ground, but the men said to them, “Why do you look for the living among the dead? He is not here; he has risen! Remember how he told you, while he was still with you in Galilee: ‘The Son of Man must be delivered over to the hands of sinners, be crucified and on the third day be raised again.’ ””
‭‭Luke‬ ‭24‬:‭1‬-‭7‬ ‭NIV‬‬

MARY: 5 Minutes went around the circle
ANNOUNCEMENTS:
COT:

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Officer Sean Collier Hero Tribute

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WARMUP: SSH, Imperial Walkers, Cherry Pickers, Calf Raises.
THE THANG:
-2 mile timed run. Rainmaker took gold. Slack feed has the time.
-DORA- in honor of Officer Collier Badge #179
179-Burpees
179-LBC
179-Merkins
179-Squats
179-Flutters

ANNOUNCEMENTS: newsletter reminders, Bethel Men’s Shelter Mentor Program
COT: Prayers for Sawdust travel and family.

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