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7/16/18 PATMOS: Back in the Saddle

PAX: Spur (QIC), Barricade, PacRat, Optimus, Beachbod, Mr. Rodgers, Light’s Out, LaLloyd, Coors, Squid, Groening, Tackleberry

12 PAX sweated it out through some thick nasty hot air at Patmos

Warm-Up

SSH x20 IC
Windmill x15 IC
Arm circles x10 IC (both directions)
Perfect Merkin x10 IC
Perfect Squat x10 IC
Big playground lap

The Thang
Pax pair off
One pax does block exercises while partner bear crawls to end of parking lot and then does burpees 5-1 and then runs back
Each pax does their own ladder

Mosey to Amp
Ring of fire with WW1s

Base: 20 4-Count SSH oyo
Lvl 1: 10 Box Jumps oyo
Lvl 2: 10 Incline Merkins oyo
Lvl 3: 10 Dips oyo
Lvl 4: 10 Decline Merkins oyo
Lvl. 5: 10 Step-Ups (Each leg) oyo
Run back down
3 Reps of the sequence

Mary
Flutter kicks x20 IC
LBCs x20 IC
Low-Dollys x10 IC
Fire Hydrant x15 IC (Each leg)
Squat for like 15 seconds so we could end at 6:15

Moleskin
I can’t remember the last time I sweat that much. It was good to be back out with you guys after a few days off! Also, great to see so many new guys coming back, and a great showing for parking lot coffeeteria-I hope both of those trends continue.  Great to see Patmos growing, let’s keep it up! Optimus VQ on Wednesday, hope to see ya’ll there!

-Spur

 

The F3NWInd 4th Anniversary

Date: 7/12/18

Qs: Fonzie, Barricade, Campbells
Pax: Mufasa, PacRat, Coors, ZZ Top, Editor, Thunder, Atticus, HHH, Tackleberry, Class Act, Mr. Incredible, Stradivarius, Brickie, Skymall, Deerhunter, Muck, Peyton, LaLoyd, Scarecrow, AntMan, Lights Out, Groening, Tank, Campbells (QIC), Barricade (QIC), Fonzie (QIC)

 
So, 4 years ago today, 4 men joined in at Bethel for the first of many bootcamp workouts. Those men were: Madman, Count Count, Uno & myself. Only I had an idea of what was about to hit them. We’ve lost them along the way, but, we picked up Ironman shortly thereafter & our first followers were firmly established. After 4 years of growth & the give and take of the seasons, we are at the point where we have made an impact on Da Region.

 
4 Years of @F3NWInd. #TheLittleMustardSeedThatCould
3 AOs (#4 Pending)
12 various Workouts/Runs/Rucks per week
26 Pax at the Anniversary
90 “active” members on BAND
One Nation. 
 
We’re connected to a network of thousands and thousands of guys that, like you, have committed themselves to getting up early to make themselves better. To push themselves to grow physically, spiritually, mentally & in every way that matters. Do we get it right? Not always. But, like Dredd & OBT proclaim, we’re only staying 43 feet ahead in our planning & our practices. We have to be flexible if we want to be accountable to our mission, which is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. I believe we’re doing that. We’re building leaders. We’re advancing ourselves to become better men. (We have 2nd & 3rd F options for everybody to join in as well. There’s more than muscles to build.)
 
I am so happy and thankful for every one of you that have joined us. We still have a lot of work to do. There are still a LOT of Sadclowns out there that need F3. You know some right now that are coming to mind. Reach out to them. Call, text, personally invite them to join. Show them your muscles & make them jealous, etc. We’re here to serve others. …and to do burpees.
 
Today, we hit another record for attendance. 26 men stepped up to join us & be counted. We did the following:
 
6 Pax for the 5 AM Pre-run, then…
 
Warm Up:

(Fonz)
4 Corners of field: High Knees, Buttkickers, Carioca, Kangaroo Hops

Circle up in front field
SSH X 40
Imp St X 20 IC
Circling Fast Feet X 4 up, 4 down
(Barricade)
Squat Jumps X 4
Burpees X 4
Merkins X 4
Squats X 4
Mountain Climber X 4
8 Count Bodybuilder X 4
 
Count off 1-2-3 & Mosey off in your groups.
The Thang:
1. (Barricade)
Off to Pull Up Bars
10 Pull Ups (Sit Ups while you wait)
run short lap
10 hanging crunch
run short lap
10 Pull Ups
run short lap
10 hanging crunch
run short lap
4 Squats Jumps
 
2. (Fonz)
Off to back hill
10 Burpees
Crabwalk downhill
10 WW1
Reverse Bearcrawl Uphill
10 Burpees
Crabwalk downhill
10 WW1
Reverse Bearcrawl Uphill
4 Squats Jumps
 
3. (Campbells)
Off to Blocks (1 each)
10 Block Complex
(Partner Up)
10 Peter Pans
10 Captain Hooks
10 Curls
10 Overhead Press
10 Skull Crushers
Block Webb X 10
4 Squats Jumps
 
After all groups do each set, meet back at Flag for…
 
Mary:
LBC X 4
VUps X 4
Homer to Marge X 4
Windshield Wiper X 4
Broken Windshield Wiper X 4
Dying Cockroach X 4
Freddy Mercury X 4
Obliques X 4 each side
Superman X 4
Jump Squats X 4
4 Burpees
 
Moleskin:
Well done Brothers!
So, since we’re now a larger entity, we need to break up the groups to get everything done. I hope everybody got through everything! We had more Mary that we didn’t get to, but, we’ll save the 26 man tunnel of love, pickle pounders & J-Los for another time.
Obviously the 4 rep option was for the event theme, but, I hope the number of exercises outweighed the lack of reps. Turns out, we’ve done a LOT of exercises over 4 years. We wouldn’t have time to get to all of them in a workout. 
Great to see ZZ Top back with us today! Hopefully, we’ll be his early Thursday AM, pre-Bible Study workout on the regular.
I’m pleased to see a lot of our brand new Pax out to join us this Am, as well! Keep plugging away guys & I look forward to seeing your VQs! I know Groening was already asking about it at coffee.

We missed quite a few regulars today, as well, Keep coming back Brothers! We gotta all do this together!

 
Friday Run tomorrow at the Erie Lackawanna Trail Head 5 & 5:30 AM
Friday Bootcamp in Highland 5:30 AM
Show up somewhere & get better!
SYITG!
 
Thanks, Brothers!
-Fonz

Back Blast: Tuesday 7/02/18 Sitting at the dock of the bay @F3NWInd

Date: 7/02/18
Q: HHH
Pax: Oilermaker, Spur, Kato, Muck, Jaws, PacRat, LaLoyd, Lights Out (Respect), Optimus, Gump, Hasselhoff, Deer Hunter (Respect), and HHH (QIC)

We had 3 PAX for a 2.5 mi run at 5 AM this morning and 13 PAX once Spur decided to grace us with his presence.  Keep those numbers up Patmos PAX.

Warm Up:
Run down side walk and back
Bean Pickers (10 IC)
Big Arm Circles (10 each direction OYO)

SSH (20 IC)
Moroccan Night Club (30 IC)
Perfect Merkin (10)
Perfect Squats (10)

San Antonio Shuffle (5 OYO)

The Thang:
Mosey to dock

Lunge walk to end of dock

Dips (20 IC)

2 groups for Ring of Fire: People’s Chair w/ hallelujahs: 10 WWI and 5 burpees

Lazy Doras (Partners) (No running)

100 Merkins/Plank (Alternate every 10 merkins)

200 LBC/6″ leg raise (Alternate every 20 LBCs)

200 Squats/Al Gore (Alternate every 25 squats)

 Partner Dock Railing Work

            PAX 1 does 10 Leg Military Press/PAX 2 does 5 Peter Pans (Switch)

            PAX 1 does 10 leg squats/PAX 2 does 5 Peter Pans (Switch)

 Mosey to AMP

            Plank walk along first row

            Bear crawl up stairs

            Plank walk top row

            Crab walk down stairs

            Crab walk up stairs

            Bear crawl down stairs

Mary:
Ran out of time

Moleskin:
Great job today Brothers! Great morning run with Gump and Kato.  Gump gave us a perfect route to use.  The hills were a much need challenge for the run.  Glad to see Oilermaker post.  You have been missed.  Spur was only 5 minutes late today.  I wasn’t planning on doing the Moroccan Night Club, but had to buy time so he wouldn’t miss the San Antonio Shuffle!  I had a great time Q’ing at Patmos.  I definitely need to do it again soon.  Huge props to LaLoyd for posting after the GRT!!!!!!!!

 

See you in the Gloom!

Back Blast: Saturday 6/30/18 Millennial Madness @F3NWInd

Date: 5/22/18
Q: HHH
Pax: Fonzie, Editor, Spur, Kato, Mayhem, Muck, PacRat, Tank (Respect), Lights Out (Respect), 45, Bert, Optimus, Hoffa, Dr. Freud, and HHH (QIC)
We had 5 PAX triple down this morning. We added 2 PAX for the Ruck and 8 more PAX joined us for the beatdown giving us a total of 15 PAX for the morning. Way to post in the heat! Shout out to Barricade, Scarecrow, LaLoyd, and Aquaman for completing the GRT in Milwaukee.

Warm Up:
Parking Lot Lap
Bean Pickers (15 IC)
Big Arm Circles (10 each direction OYO)
Moroccan Night Club (by special request) (50 IC)
Perfect Merkin (10)
Perfect Squats (10)

The Thang:
The Millennial: Group stops once one PAX gets to 100 reps. Then, run 100 meters. We ran from portico to portico, which is more than that.  We also only allowed a PAX member to call out 100 once.
1. SSH
2. Lunges (50 each leg)
3. Merkins
4. LBCs
5. Mountain Climbers
6. Flutters
7. Overhead Claps
8. Squats
9. WW1
10. Burpees (divided up amongst the PAX)

Vacuum Cleaners (2X) (partner wheel barrows 2 parking spaces forward and backwards finishing w/ 5 derkins before switching)

Mary:
Heel Taps (20 each heel OYO)
Fire Hydrants (20 each leg OYO)
Motivator (20)
Low Dolly (20 OYO)
Plank (85 sec)

Moleskin:
Great job today Brothers! Huge props to Editor, Spur, and Kato for their first Triple Down.  Editor killed it today with my “ruck friendly” workout.  Way to finish w/ the ruck even though it wasn’t ruck friendly at all.  Looking back, it might have been better to stay in the trails on a hot day like this.  PacRat and I believe Tank took the opportunity to go shirtless.  Spur did take off his shirt, but basically still had a shirt on.  I am glad everyone stayed hydrated.  Welcome Dr. Freud.  I hope you get the job so we can see more of you!  Way to knock out those Merkins.  It was nice to see Fonzie back in action.  He was MIA Wednesday AND Thursday!  Come out to Patmos on Monday for my 3rd Q in 7 days.  I promise there will be very little running.

See you in the Gloom!

June Murph (Marriage greater than The Murph)

PAX: Spur, Mayhem, HHH, Campbells, Scarecrow, Ironman, Antman, Tank, Atticus, Brickie, PacRat, Lights Out, Coors, Mr. Incredible, Bert

15 PAX rolled in for our monthly Murph beat down. This workout is always a tough one.  I struggle with it no matter how many times we do it.  It’s a reminder to me of the work I still need to put in, but also shows the progress I’ve achieved so far.  I hope each of you see that as we continue with the monthly Murph.  Anyway, for those who aren’t aware, here’s the Murph:

The Thang
1 mile run (4 laps around the church)
100 pull ups, 200 merkins, 300 squats (broken in to 10 sets)
1 mile run (4 laps around the church)

Moleskin
Everyone did outstanding in this months edition and we even had to break up into 2 groups in order to get all of the rounds in.  Big Tclaps to Brickie, Antman, and Mayhem for their first Murph experience.  Also a quick shout out to Spur who did straight push ups the whole time, and to Lights Out for completing the entire 2 miles of the Murph for the first time!  You guys are KILLING IT!  I’m sure I missed some benchmark performances out there as well, so great job to everyone.

While on the run the topic came up of marriage and our wives (and families for those not married).  The conversation was a great reminder that F3 is a place to go and workout, but to do so for something more than just personal glory.  We gather together to stronger and healthier, not for ourselves, but for those around us.  Having strength and health is meaningless unless we are going out and using it to further God’s kingdom or, at the very least, working to make our communities and families stronger and healthier as well.  Because that is the main focus, sacrificing our families for F3 would be completely backwards.  So, while I strongly encourage each man to rise up the challenge of getting to F3 each and every opportunity they have, I also encourage you to be sure you aren’t leaving your families behind.  This is their journey as well as yours. Use F3 to honor God then honor your family and community, and if you get healthier along the way… awesome.
WE ARE THIRD.