No need to gamble with your fitness, just show up and do the work. Warmup of grass grabbers, windmills, imperial walkers, arm circles, forward and backwards, seal claps and overhead claps. The workout of choice was a simple deck of cards where diamonds =squats, hearts=merkins, spades = ssh, clubs= sit-ups. We worked our way through the deck once with a mosey around the parking deck with each joker pulled. We then moseyed around again to finish the deck and started over with each PAX pulling a card at random. Cowbell had luck with him and pulled a joker so we did burpees. We worked our way half through the deck till time was up. Nameorama and Water Pick prayed us out. Everyone walks away a winner after an F3 Beatdown. Thanks gentlemen
Category: Backblasts
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My Wedding Was Da BOMBS – from Da Parish
Nothing like a last minute Q volunteering to get the creative juices flowing. YHC, hadn’t paid back to F3 in a while; so here was his opportunity. He had also Fart Sacked his birthday/wedding anniversary Q and needed to make up for it.
W/U
– SSH x 38
– AC
– MC
– PP
– PPMosey over to the Popp Fountain and Arbor Room. When we arrived, the gates were locked. I asked the PAX if they were interested in a little B&E to which everyone agreed that was a bad idea. The parking lot would have to do. The Arbor Room was home to my wedding reception. Since it was not built yet, the M & I chose it based on drawings. The plan was that we did not want to get married where any of our siblings or cousins were married. This nearly resulted in a destination wedding and/or converting to another religion. (We have a lot of family). We were able to find St. Mary’s Assumption Catholic Church and the City Park Arbor Room to accommodate our 500+ wedding guest. With that much fun loving friends & family, having fun was not difficult. In honor of the day My Most said “I do”, lets get in some BOMBS.
– Burbees x 5
– Overhead Claps x 10
– Merkins x 15
– Burbees x 20
– Squats x 30
If/when you finish before the 6, begin SBMOB until the 6 finishes his BOMBS.Mosey to the Magnolia Rugby Pitch. The M & I actually had a 18 month engagement since my brother was deployed to Afghanistan. Since she has worn her engagement ring for 11 years, let’s do some 11’s to celebrate “kicking off” our life together.
Perform an 11 w/ Merkins and Monkey Humpers running across the pitch in between.
If/when you finish before the Q, get in some wife pleasers.Mosey back to the Flag for COT and BBOM.
Thank you for celebrating my anniversary about a month late. -
Frac-Cycle – from Mahatma
The disclaimer……yet stressed if you don’t push yourself beyond your comfort zone you’ll never leave it.
This is the Frac-Cycle beatdown – most guest it contained burpees and running but what kind of running was not immediately known and how many burpees would surprise us all.
Added incentive – 4 minute timer so whenever the dawg barks – 4 burpees and continue what you were doing.
Short mosey to our starting spot – Warm Up
SSH
Grass Grabbers
AbVagoda
Toy Soldiers
Smurf’sSeveral rounds of timer: 4 burpees
Mosey over the levee to get things started:
1. Baby Hill with 5 rounds of QuadrophiliaMove back to the levee set the cones – all future effort for time. Pax lined up for 3 rounds each, 1st round set the time to beat after – 10 sec lower than round 1, otherwise more burpees.
2. Diamond – all running with 3 merkins at the top, run down – 6 rounds – restart as soon as last pax reached the bottom. 30 secs rest between rounds 3&4
Timmer burpees3. L – bear crawl, shuttle to Quadrophilia – 5 merkins at the top, run down – 3 rounds
4. L – rinse and repeat shuttle to the right 3 rounds
5. Broad jump midway, finish with Kong to the top – 4 burpees run down 3 rounds
6. Quadrophilia up midway – shuttle over then bear crawl to the top at an angle 10 gas pumps run downFinished with 3 round full levee Quadrophilia sprint to the top.
Walk over levee – Boo Boo lead mosey back (kenna bra sprinted).
1 minute plank and merkin finisher.
COT – a lot to be thankful for.
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Trading the Sack for the Stack – from Hawgcycle
Conditions: 77 degrees, Humidity 84%, wind 3 mph from the NNW
Pax: Hawg and the Fastest of Taxes
Warm-up: SSH x 31, IW x 20, WIndMill x 10, Peter Parker x 15. Grass Grabber x 10, Merkins x 15, Low slow squats x 15
Straight into the first Stack
Stack 1:
5 burpees
5 burpees, 10 Ranger Merkins
5 burpees, 10 Ranger Merkins, 15 LSS
5 burpees, 10 Ranger Merkins, 15 LSS, 20 Big BoisTake the long route to the Playground
Stack 2:
5 pull-ups
5 pull-ups, 10 inchworm merks,
5 pull-ups, 10 inchworm merks, 15 CTC
5 pull-ups, 10 inchworm merks, 15 CTC, 20 Dying cockroachesMosey back to the Rocks and select something heavy
Stack 3 (con roca):
5 Man Makers
5 Man Makers, 10 LSS,
5 Man Makers, 10 LSS, 15 OH Presses,
5 Man Makers, 10 LSS, 15 OH Presses, 20 CurlsMary:
LBC x 25, Commandant Douilles x 20, FK x 15, crunchy frog x 10Back to the flag for COT
Prayer of thanksgiving for the morning, prayers of protection and mercy for those deployed and friends facing cancer tests.
NMM:
The Fastest of Taxes and I had to both overcome the devil on our shoulder telling us we didn’t get enough sleep last night. It feels good to shut up El Diablo with a solid morning beatdown. Thankful for Fast Tax making the hard decision and helping me get my day started right. -
Nacho normal Grandmas house – from Shooter
YHC arrived to nothing but lights and empty spaces at Granny’s.. Truth be told Q was hoping no one would post and he could slip back home to recover from the previous nights session at a local boxing facility. Recently Cowbell and Zoolander EHed YHC into giving it a shot and I must admit the work on the heavy bag with some common F3 mix of squats, Merkins, leg lunges, core, etc. etc. etc. certainly brings you to a different level of cardio… 🥵🥵 Of course the always regular Cowbell had to spoil my wrong intentions by rolling in right on time. Q heard him mention the previous day how he needed a 35 min run today at reasonable pace 🥴🥴 between 7:50-8:50 and since that is out of my comfort zone YHC obligingly instructed Cowbell of what would take place, at which he gladly returned to his truck for a shoe change. As he is completing the shoe swap Nacho rolls in. As he walks up I explain the intentions of my Q at which he states when I saw the Q I figured we would do some running. Just to be clear Nacho YHC is not on the level of said Jose10k, Waterpik, Bushwacker, Steve, Just in Time, Hammer or perhaps Turbo Tax… In fact quite frankly if not for F3 I would intentionally NOT expose myself to such labors, but one must admit the accountability and challenges issued by all of these men throughout some point of my journey with F3 has brought me out of that mental fog to lace them up and get after it.. Thank you for that F3 brethren..
Brief warmup 10IC Toe Touches, self loves, Butt kicks, Left and Right leg swings..
Cowbell set the clock and off we went journeying down to Lakeshore drive hooking a left to the boat launch and down to Florida and returned the same. Along our Mosey ran into Garfield out in the darkness who asked about future lunch plans with the PAX. Hammer if your reading this backblast drop that neighborly EH for our next luncheon at which I am sure he would oblige. After returning did 2 core exercises of Left over Right and Right over Left crunches 10IC and closed with hands to heels 10IC.Spoke of upcoming events such as Narley Nutria which looks as though we will be short of many ringers.. Numbers appear to be our only chance and the attendance of Phat Johnson which many of you don’t know but he could be up there with In Time to help out the PAX the 3rd Wednesday in July at 9PM..
YHC closed with COT
Appreciate the post Cowbell and Nacho!!
And until the next Gloom 👍🏼👊🏼✌🏼 -
Mothership Q School 2021-06-12 – from Catfish
Q School in session today at the Mothership with Professor Catfish. Started with a mosey over to the Peristyle. Started with Side-Straddle Hop, then moved into a discussion of the mission of F3 (to plant, grow, and serve small workout groups for men for the reinvigoration of male community leadership). Did some Abe Vigodas to get some motion going again, then discussed the essentials of communication with PAX through verbal commands (summary – loud and slow is the way to go). Got in some Grass Grabbers, then moved into a discussion of the standard F3 commands for introducing an exercise (based on page 94 of “Freed to Lead”) – 1. “The next exercise is…” 2. Demonstration (optional, but made it a point to perform demonstrations for all exercises today. 3. “Starting position… MOVE!” 4. “In Cadence.” 5. “Exercise.” Got some volunteers out to get some practice leading with Side Straddle Hop, Squats, and Merkins, with commentary afterwards highlighting what they did well and what they could improve on.
Moseyed over to the Great Lawn for a discussion on structuring an F3 workout (“Pearls on a String”), and a discussion of using “burner” type activities (e.g. 11s, Doras, etc.) as part of a workout strategy. Set up a “four corners” derivative where PAX incremented starting with 7 burpees, and incrementing 14 merkins, 21 jump squats, and 28 overhead claps at each corner. PAX who finished early did Freddy Mercuries waiting for the six.
Moved back to cadence exercises with flutter kicks, then called back Logo, Prof. Smiley, Circus, and added Tank for rounds of LBCs, Dying Cockroaches, Leg Lifts, and Penguins, respectively.
Back to feet for some leg action with Low Slow Squats, Monkey Humpers, and Bonnie Blairs.
Moved to parking lot for a Nickel and Dime Q&A session. Back to flag for CoT.
Thanks to all who attended, hope it was a value added experience. -
Concrete Mount Suribachi – from Hogs Breath
YHC felt some coupon inspiration could take place at the A1C!
Warm up
SSH IC x 20
Seal jacks x12
Arm circles x10Mosey to our coupons, much to the surprise of waterpick, cowbell, and Russo. “What we had coupons here!?!?!?” (For reference they are in a parking lot at the intersection of 26th ave and N Jefferson Ave, behind some ornamental bushes)
After carrying our coupons to the the corner of the parking garage, we lunge walked to the entrance, of said parking garage. At the entrance all pax beautifully performed 25 overhead presses. Then backwards walk, with coupons, up the parking ramp. At the first landing, we performed 25 derkins (seeing the trend yet?) on to an overhead carry through the garage, followed by 25 side step overs. Then YHC could not remember the name of the exercise he planned out….so cowbell jumped in with a “murder bunny” suggestion up the parking garage incline! For the record the actual exercise I was looking for is a “bear and block” however, both cause pain so this completes the goal!! At the top we completed 25 curls. And a lunge walk back to the shovel flag, thus we completed a full compliment of Mount Suribachi. BUT what goes up, must come down, So we shoulder walked the coupons down to the base floor entrance. There we performed 10 tricep extensions and began farmers walks back to return the coupons.
One more time we mosey to the shovel flag and began some Mary, of Captain Thor! One big boy sit up, then four American hammers; then increasing by two and eight respectively. We only made it through six rounds before we had to call time!
Cowbell prayed us out with thoughts for a safe weekend and allowing us to come together.