Category: Backblasts

  • SHEEPDOGS

    A sheep dog or sheepdog is generally a dog or breed of dogs historically used in connection with the raising of sheep. These may include livestock guardian or pastoral dogs used to guard sheep and other livestock in farms for farmers, and herding dog, a dog used to herd sheep and other livestock.

    Several months ago as were just getting started at Faultline one of our Charleston F3 brothers was leading us. Joey Varin or JV in F3 speak was our Q for that dark and frosty Thursday workout. JV and I had been acquainted for several years and I knew him to be a Citadel Grad, an Army Officer, and a veteran of military deployments to the sand box on the other side of the pond. He is an intelligent and well-spoken man and one of good character. When he addressed us at the COT that morning he spoke of the three types of people walking around on earth. The Sheep – make up the majority – happy, innocent, loving, and often a bit naïve. Then there are the wolves – fierce, intimidating bullies, interested in only feeding their hungers – at the cost of the sheep. Lastly there are the sheepdogs. They are the counter balance to the wolves. The yin to their yang. They are the ones who stand the post, look down from a better vantage point, and watch over the sheep. They are the ones who put themselves between the wolves and the sheep – often to their own peril – so the sheep can be at peace. At the time he told this story I believed it to be an inspiration for us to continue to grow strong with the like-minded men beside us. After months of F3 boot camps, several CSAUPs, and plenty of discussion with former military brothers like Goose I realize it is so much more.

    I mean nothing negative by calling them sheep. To me it is like the pretty, blue robin’s egg. Inside it is soft and gooey but someday it will grow into something wonderful. But the egg cannot survive without its hard blue shell. Police officers, soldiers and other warriors are like that shell, and someday the civilization they protect will grow into something wonderful. For now, though, they need warriors to protect them from the predators.
    “Then there are the wolves,” the old war veteran said, “and the wolves feed on the sheep without mercy.” Do you believe there are wolves out there who will feed on the flock without mercy? You better believe it. There are evil men in this world and they are capable of evil deeds. The moment you forget that or pretend it is not so, you become a sheep. There is no safety in denial.

    “Then there are sheepdogs,” he went on, “and I’m a sheepdog. I live to protect the flock and confront the wolf.” Or, as a sign in one California law enforcement agency put it, “We intimidate those who intimidate others.”

    If you have no capacity for violence then you are a healthy productive citizen: a sheep. If you have a capacity for violence and no empathy for your fellow citizens, then you have defined an aggressive sociopath–a wolf. But what if you have a capacity for violence, and a deep love for your fellow citizens? Then you are a sheepdog, a warrior, someone who is walking the hero’s path. Someone who can walk into the heart of darkness, into the universal human phobia, and walk out unscathed.

    Being a sheepdog is not about beating your chest or puffing it up as others draw near you. It is not about being some knuckle head bad ass with something to prove. The world is full of the fake tough (those big chest puffers who deflate when confronted with danger) and the crazy brave (those who rush into any situation albeit unprepared) who are no help to anyone. To me it means so much more. Preparing for what you hope will never happen – no one should truly wish for conflict but rather should live in peace as much as possible. Acknowledging the fears within you and setting goals to conquer them. Preparing yourself on every level – body, mind, and spirit! Getting physically stronger is important but only one aspect of preparedness. Getting your mind right is equally important. Having a can-do attitude that says I won’t let this life beat me down. If I go down I will get back up and if my brother goes down I will pick him up. Spiritually speaking there are many different beliefs but all have the common themes of love, compassion, and respect for human life. To acknowledge these is a key to helping understand why the sheepdog is needed and what his role is to the sheep. If we strive for all of these – the body, mind, and spirit – then we hit the trifecta of being a sheepdog.

    Often times the sheepdog is looked upon with disdain or not at all. As JV pointed out they do not usually stay amongst the sheep but rather stand a post far and away so as to be alerted to danger before it gets too close. The sheep want to go on being sheep and pretending they live in a modern day utopia. A typical attitude is that no one wants one until they need one! Well brother’s sheepdogs do not live in a glass enclosed box on the wall that reads break only in the event of trouble! The sheepdogs need to be out in the open for all to see. For the sheep to know they are going to be ok and for the wolves to understand not to try anything foolish – NOT ON MY WATCH! The sheepdogs need to be prepared, vigilant, and out in force. Wolves are everywhere and closing our eyes and pretending they are not – well let’s just say that is the ultimate act of foolishness.

    The sheep generally do not like the sheepdog. He looks a lot like the wolf. He has fangs and the capacity for violence. The difference, though, is that the sheepdog must not, cannot and will not ever harm the sheep. Any sheepdog who intentionally harms the lowliest little lamb will be punished and removed. The world cannot work any other way, at least not in a representative democracy or a republic such as ours.

    Still, the sheepdog disturbs the sheep. He is a constant reminder that there are wolves in the land. They would prefer that he didn’t tell them where to go, or give them traffic tickets, or stand at the ready in our airports in camouflage fatigues holding an M-16. The sheep would much rather have the sheepdog cash in his fangs, spray paint himself white, and go, “Baa.”

    Until the wolf shows up. Then the entire flock tries desperately to hide behind one lonely sheepdog.

    The world is not the same world our parents and grandparents knew. The evil that is around us continues to spawn and metastasize. Don’t misunderstand – there has and will always be wolves in this world. However with the technology of our time – the technology that makes our lives easier and better too – the wolves are adapting too! There are more, more fierce wolves today because of technology! Combine that with the erosion of governmental leadership, and moral values and it is not a far walk to see that pack of wolves waiting to pounce on the innocents of sheep that are all around. Of course the wolves probably did not count on a group of men under the flag of F3!

    Brothers this piece is not to make our group into a fighting force. It is not to turn us into a band of citizen soldiers. Many of us have served and many continue to do so and that is honorable. It is not to debate the political climate of our time – in a group such as ours we will all have differing views about political decisions and stances. It is certainly not to bemoan the sheep! It is merely to remind us that what we do is very important. It is more than just getting together a few times a week to do merkins and burpees, and CSAUPs. 1st F. More than just a few craft beers and good conversation. 2nd F More than just enjoying some spiritual time together. 3rd F You see – in each of those three you will find a subtle rebirth of the SHEEPDOG. I write rebirth because that’s what I believe we were all born as. I believe that while many have slipped into a sheep-like state we were sheepdogs all along. We were sheepdogs in sheep’s clothing! We have started to shed that skin and are re-emerging as what we were born to be. That is what you are doing by commiting your time to this F3 brotherhood. Make no mistake it is not an easy or short journey. It takes time and is often painful to complete but in the end we will be the SHEEPDOGS that we were born to be.

    “In nature the sheep, real sheep, are born as sheep. Sheepdogs are born that way, and so are wolves. They didn’t have a choice. But you are not a critter. As a human being, you can be whatever you want to be. It is a conscious, moral decision.”

    Who knows when we might be called to act? It could be something involving your family or a friend. It could be something that is happening in your community. Or it could come from the wolves that seek to hurt the sheep from outside our borders. Doesn’t matter. A sheepdog is a sheepdog no matter the threat. Look in the mirror – are you that sheepdog? If not let’s get there together – learn, work, grow, stay vigilant, and remember there is always trouble in the wind!

    A little Runyard Kipling for closing:
    While it’s Tommy this, an’ Tommy that, an’ “Tommy, fall be’ind,”
    But it’s “Please to walk in front, sir,” when there’s trouble in the wind,
    There’s trouble in the wind, my boys, there’s trouble in the wind,
    O it’s “Please to walk in front, sir,” when there’s trouble in the wind.

    On Sheep, Wolves and Sheepdogs
    (From the book, On Combat, by Lt. Col. Dave Grossman)
    “Honor never grows old, and honor rejoices the heart of age. It does so because honor is, finally, about defending those noble and worthy things that deserve defending, even if it comes at a high cost. In our time, that may mean social disapproval, public scorn, hardship, persecution, or as always, even death itself.
    The question remains: What is worth defending? What is worth dying for? What is worth living for?”

    – William J. Bennett
    In a lecture to the United States Naval Academy
    November 24, 1997

    Credit excerpts to this article – http://www.killology.com/sheep_dog.htm

    Hot Spot – AYE!

  • Working out with Breeze.

    Three days after Tool thought he saw #9 jogging down St. Charles during our Friday workout, Tool, Yankee, and YHC were met at the flag this morning with an even more surprising breeze.  It was a welcome guest that kept the flag flappin’ and gave us a few respites from the humidity.

    The Thang

    • Mosey to the rock pile for the warm-up COP: SSH IC x 30; Peter Parkers IC x 25; Toe Raises IC x 20; Forward Arm Circles IC x 15; Backwards Arm Circles IC x 15; Good Mornings IC x 10
    • The 3 – 10: 10 Burpees in one minute.  Repeat for 3 sets
    • Rock COP: Squat Thrusts IC x 20; Curls IC x 15; Rows IC x 15; Curls IC x 5; Rows IC x 5.
    • 1 mile Run. Everyone finished between 7:45 and 9:10
    • Slow Mosey with the rock to the Kaboom.
    • 10 pull-ups, 20 Rock Squat Thrusts, 40 four count Flutter Kicks – All OYO
    • Mosey your rock back to the rock pile.
    • 1 mile run plus the extra 1/8 to get back to the flag.

    Moleskin

    Glad to see Tool post this morning.  With all of the travelers Yank and I were worried we might be the only two.  Today’s work out was geared toward preparing for the Spartan in October.  I think we can streamline it a little and get 3 mile runs in.

    Shout Out

    More prayers for those facing health difficulties.  Thanksgivings for our blessings.

    Announcements

    • Wednesday – 5:30 @ The Birdcage – Come to Douille’s VQ!
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park
  • To Burpee or Not to Burpee

    Mosey to Great Lawn

    Side straddle hops x 20

    Imperial walkers x 30

    Plankjacks x 20

    Peter Parkers x 20

    Mosey to Museum side steps

    Divided into two groups

    Group 1: Single leg hops up steps x2 (once each leg), 10 Burpees at top of stairs (after 2nd set) Group 2: Squat jumps

    Flapjack groups

    Mosey to Foundry

    5:00 Competition with partner to see who can do most Pull-ups, LBC’s, and Dips – Loser does 5 Burpees for each category lost

    Run on trail path to Band Stand and back to Foundry

    Plank for the 6

    7:00 Competition with partner 1 set of pull-ups + low bar rows, Merkins, LBC’s, and Burpees – Loser does 5 burpees for each category lost

    Lap around trail path to soccer field

    Plank for the 6

    Dr. W’s x 10

    LBFC’s x 5 (Q failure)

    Straight Leg Hip Lifts x 10

    Reverse Crunches x 10

    Mosey back to great lawn

    Al Gores for the 6

    Finish to flag at your own pace

    Shout out: Amnesty’s Dad with prostate cancer, Dr. Keith Collins with cancer, and traveling mercies for everyone on the road

  • Press On & Reap Your Rewards

    Pre-Thang

    The PAX met in the muggy gloom.  We started with 7, and then a few trickled in for the warm-up.  TCLAPS to Reluctant Yankee for the late arrival with the flag and sprinting to catch up.

    Warm-Up

    Mosey down St. Charles and over to Green Wave Lawn for a little COP:

    • IC: SSH x 30, Imperial Walker x 20, Mountain Climbers x 20, Low Slow Squat x 15

    The Thang

    Mosey over to the Quad area by Wolfpack Mountain:

    • IC: Step Ups (left leg) x 20, Low Slow Dip x 15, Decline Merikans x 10, Step Ups (right leg) x 20

    Mosey over to the Green Wave ROTC bars for some circuit training:

    • Sprint side walk down and back, Prayer Squat, Burpees AMRAP, Dips AMRAP, Pull Ups AMRAP
    • Cycle through each exercise; rinse & repeat x 2

    Head over to Wolfpack Hill.  Stairs to the 4th level and then some R&R with Mary:

    • COP IC: LBC’s x 50, Super Mans x 15, Vladimir Putin (Russian) Twists x 20, Real Freddie Mercury x 15,

    Make the descent and plank up by the bike racks.

    Mosey back to the flag.

    Name-O-Rama: Great to have 11 show up this sticky morning.

    Prayers: Bad Moon’s friend with terminal brain cancer, Hawg’s friend with ALS, and Mr. Awesome’s friend going through radiation therapy.

    Shout Out: YHC had a great week of work up in the Pacific Northwest.  After developing some new analytic models, managers were singing my praises.  This was no easy feat as YHC has been working on these for the last couple of months.  Hard work is leaning itself towards a promotion at mid-year reviews.  On a similar note, YHC’s Uncle Banjo recently reached out saying he posted 24 of 25 straight F3 Backblasts out in North Carolina and has cut down a few pant sizes.  His first F3 post was a couple years ago.  The average size of the PAX seems to keep growing since we started back in October.  Similar faces continue to show up and even taking on some Q’ing.  So let’s keep up the good work and motivate ourselves to continue pressing on.  Nothing comes easy except fartsacking!!!

  • Be Aggressive B-E Aggressive

    10 souls braved the NOLA humidity this morning for a #Birdcage Beatdown.  YHC took a page from Side Effect’s City Park Qs and tried to get everyone’s heart rate up and at ‘em with what the #mumblechatter referred to as an “aggressive warm-up.”  This was my first time to Q at the #Birdcage and it was a pleasure.  Each COP was a shout out to someone that has Q’d before me – Roots, Side Effects, Yankee, Rev, Awesome, My Grandpa Buster…

    The Thang

    • Start out by running the Root’s loop around the Club House parking lot.
    • Stop at a patch of grass for near the bandstand and partner up for the Warm up COP: Cycle through the BLIMPS exercises (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats) – one partner does the prescribed exercise while the other runs to the bandstand goes up and over to the other side and the up and over to come back.  Flap Jack and finish when all of the exercises are complete.
    • Head to the lights for an Ark Loader: Boo-Boo Bear Crawl left leg and then right leg, regular bear crawl, crab walk, spider man walk, forward facing crab walk, Buster’s Bunny Hop (crab walk position and hop forward while slappin yo bum with alternating hands)
    • Mosey to Soccer goal and partner up for Peek-a-Boo Burpee Hangs. One partner hangs from goal with arms at 90 degrees while other does 4 burpees.  Flap jack and repeato with 3, 2, 1, burpees.
    • YHC wanted to go to the river levee for some Chevy to the levee, but knew we wouldn’t have time, so we went to the levee by the zoo for 11s. Merkins at the bottom and Burpees at the top.  T-Claps to Awesome for making it through the complete exercise.  The rest of us got to the round of 7 or 8 burpees before time ran out of us.
    • Mosey back to the flag.

    Moleskin

    T-claps to Awesome and Douille for killing it today.  They set a good pace for the rest of us to follow.  I enjoyed my first Q at #TheBirdcage.  It is a fun AO.  T-Claps to Yuengling for leading by example and knocking out the extra credit pull-ups.

    Shout Out

    Thanks to God for our health and blessings.  We prayed for our eyes and hearts to be open to those in need around us and for the wisdom to lead where we are called to lead.

    Announcements

    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

    CSAUPs

    • July 19 Spillway Run –here
    • August 29 Katrina Anniversary Run – here
      Octobter 17th Spartan Run in Mobile  here  Your group is F3 New Orleans -$30 off code  that expires tomorrow is AMERICA
  • God Bless America

    Great 4th of July Workout.  Six patriots showed.

    Started the morning with the seemingly obligatory side straddle hops.

    As I’m slow and rarely get to plank and wait for others, we knocked the planks out early.

    Side straddle hopes, imperial walkers, and arm circles separated by a minute of plank in between.

    Then mosey to a little Dirty McDeuce on a hill ( at 5 feet its the third highest point in New Orleans) full of Merkins, LBCs and Russian Twists.

    Mosey again to a baseball diamond for a couple of laps of base running: 1st base burpees, 2nd base, merkins, 3rd base dips, and LBCs at home plate.

    Mosey again to our favorite playground for some upper body work : We plank and wait until its our turn and then 10x of pull ups, dips, rows, and a trip across the monkey bars – then a quick run to recover.

    After round two of the upper body work we mosey to the museum.

    Backwards bear crawl up the museum steps.  Courtesy of Reluctant Yankee who first showed us this. I managed to get all of the swearing directed to him – which was easy – he wasn’t there.

    Great workout and great shout out afterward for our country and continued freedom.

     

  • No Rocks in the Rock City

    YHC was pretty sure that it was going to be a very lonely Monday workout – to my surprise we had a solid PAX of 6!

    A very cool 65 degrees in NOLA in July – and gloomy workout this Monday.

    We did a very unusual delay start bc of a text I received right before 530AM.  Delayed start until 535AM when X and FNG – the brow (an Anthony Davis reference – no he does NOT look like Frida Kahlo).

    We broke tradition and left the flag behind by going left instead of right!

    First COP – SSH and Imperial Squats x 25, then Merkins and Peter Parkers x 15

    Mosey’d to the outdoor GYM.  At the playground we divided into 3 pairs.

    1 ran approx 1/2 mi to gate into park while the other partner did:

    5 pull ups, 10 burpees, 15 cross fit pushups (next time these need to be moved away from burpees), 20 LBCs, and 25 Squats

    Once the partner who ran to the gate got back – it was time to switch – no matter where you were in progression.  We did this cycle x 2.

    Then we mosey’d to the track.  At the track we did another COP –

    LBC x 12, Parker Peters, x 12 , Calf raises x 12, Peoples Chair counted out to 12

    Then we mosey’d 400 m

    Then we did 6MOM – LBC twist x 12, Dying Cockroach x 12, Putins x 12, Flutters x 12, Hello Dolly x 12 and Plank Jack x 12

    Then we mosey’d 200 m – during the Mosey we ran backwards x 50m , side hop left x 50m, side hop right x 50 m and then finished with a 50 m sprint – horses to the barn!

    COT:  Prayed for Maverick’s friends in lakeview who have a child with heart issues, prayed for Dr Keith.  We also prayed for all of our boys who are traveling right now!  Tclaps to Maverick who made his last workout for a month – as he takes his family to Santiago Chile for work.

    Tclaps to our FNG- the brow – who hates to get up early, Tclaps to Ecks (X) for coming back to join us after a few weeks off!  Not a bad way to start the week.

     

     

  • Baby You’re a Firework

    Pre-Thang

    Being 4th of July weekend, YHC figured the PAX count would be light this AM.  After a little bit of chatter, the PAX set out with a mission of being a firework and celebrating the birth of America in an F3 Nation backblast fashion.

    Warm-Up

    Mosey down St. Charles and over to Touchdown Jesus.  Line up in straight line:

    • Butt kicks
    • High Knees
    • BLIMPS (5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merikans, 25 Plank Jacks, 30 Squats)

    The Thang

    “Catch Us If You Can” (if the PAX count is divisible by 3) over to Wolfpack Mountain.  Carry partner while 3rd does 3 Star Jack Burpees and then sprints to catch up with partner carriers.  Partner being carried does Star Jack Burpees and runner moves to being carried position.  Lunge up first ramp of Wolfpack Mountain.  At the top of each ramp for each level perform 5 Clap Merikans.  Plank up at the top.

    Time for a little R&R with Mary.

    • IC: LBCs x 40, Russian Twists x 20, Real Freddie Mercury x 15, Hello Dolly x 20, Pickle Pounders x 15

    Mosey down the mountain and head towards the benches at the fountain by the flag for IC Dips x 15.  YHC called the fitness a few minutes short due to his drastic need to reach a toilet…

    Mosey over to the flag.

    Name-O-Rama: It’s everyone’s day off for the holiday weekend so TCLAPS to the 7 that showed up.  YHC asks that everyone mention an activity they’re doing to celebrate America this weekend.

    Shout Out: YHC finally got his wedding thank you notes completed after 11 months since getting married.  With that completion earlier in the week, YHC was inspired to encourage everyone to try and get that one thing done over the long weekend that you’ve been putting off for whatever reason.  You’ll have a sense of satisfaction that no longer weighs on your shoulders, and most likely your wife/mother/friend will be happy the task has been taken care of (at least that’s how it worked with YHC’s thank you notes).

  • Custom F3 GORUCK HTL 4/21/16 – Greatest CSAUP

    It is time to raise the CSAUP bar again….

    Sign up now for the Custom F3 GORUCK HTL – Heavy, Tough (Challenge), Light on 4/21/16

    03/03/16 Update: We are working towards the max of 70 guys for each event, you can do the H, T or L individually, below are your options.  Get signed up now so we can fill the event and have the best GORUCK custom event for F3.  Our Cadres Jesse H, JC and Chuy are excited about another custom event and this will be Jesse’s last event before he moves overseas.

    HTL – $300, Heavy Only- $200, Tough/Light – $250, Tough Only $150

    GORUCK HTL is a Heavy, Tough/Challenge and Light event all back to back to back.  The event will start off with a 24+ hour Heavy which will then lead into a 12+ hour Tough/Challenge and end with a 5+ hour Light event.   Between each event you may be given a short break to clean up and refuel. If you make it to the end of the Light event you will earn the HTL patch. While it’s not exactly Selection, it still is not for everyone.

    When: 4/21/16  

    Thursday 2 p.m. start of Heavy

    Friday 7 p.m. start of Challenge

    Saturday 11 a.m. start of Light

    Where: Asheville, NC

    Who: F3 Nation

    Why: Because we live in the greatest Country

    Cost: HTL – $300, Heavy Only- $200, Tough/Light – $250, Tough Only $150

    Pay via paypal as Friends & Family to jdroeder@gmail.com and comment below with your F3 Name, Region & Paid.

    ** Once you have paid you will receive private GORUCK event registration page from Dallas.

    Communication – Updates will be done via this F3Nation.com post and via email once you have paid.

    Questions? email Dallas at jdroeder@gmail.com  A NoCo team is planning this event.

  • That was B.S.

    Pre-Thang:  Ten PAX showed up in the not so gloomy gloom and YHC took them on a fun filled odyssey around the park…

    The Thang:  Mosey out and around past the golf clubhouse and over to the festival of lights:  Lunge Walk to first light.  Bear Crawl to second light.  Lunge Walk to third light.  Bear Crawl to fourth light and plank up.  Plank walks x 15 IC.

    Mosey toward front of park.  After 1/4 mile or so, Sudden Change was upon us! 10 quick Burpees.  Continue the mosey and pull over at Prytania Street for a push-o-rama:  Merkins x 15, Larry Craigs x 15.  Took a break with Low Slow Squats x 10.  Diamonds x 10 and Chuck Norris x 8.  All in cadence.

    Continue the mosey another 1/4 mile and stumbled onto more Sudden Change. Burpees x 10.  On to the fountain benches.  Incline Merkins x 15, Low Slow Squats x 10 and Dips x 20.  All in cadence.

    Mosey just a few hundred yards and low and behold had to overcome more Sudden Change.  Burpees x 10.  On to the site of the old club house for 6 Minutes of Mary:  LBC, Dolly, LBT, Flutter x 20 IC.

    Line up for Indian Run back to the flag.  At the flag finished with a 3 minute plank off.

    COT with shout out by YHC.

    TClaps to the PAX for a strong showing all around while covering 2.25 miles.  Nice work!

     

    Friday 05:30 Wolfpack Mtn w/ Splash

    Saturday 06:30 Storyland/Great Lawn w/ Maverick(?)

    Monday 05:30 Rock City w/ Hawg

    Wednesday 05:30 Birdcage w/?

    Sunday July 19 NOTC Spillway Classic 08:00 Register: http://theyatrace.com/node/78/registration/register

    Good Times!

    Roots