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A Message to Garcia

Date: 9/18/18

PAX: Mufasa, Mayhem, Lights Out, Triple H, Scarecrow, Casper, Fonzie, PacRat, Thor, Atticus, Editor, Campbells, Mr. Incredible, Spur, Peyton (QIC)

Warmup

Imperial Walkers x 7 IC

Bean Pickers x 7 IC

Bodybuilders x 7 IC

Mosey to get blocks

The Thang

Catch me if you can: 2 PAX exercise – 1 PAX does a farmers carry with 2 blocks, 1 PAX does 5 burpees then runs to catch up and switch (4 parking lot laps)

Squats w/blocks x 21 then overhead carry then shoulder press w/blocks x 21 OYO

Suicide run w/chest press w/blocks x 21 OYO

Suicide run w/arm curls w/blocks x 21 OYO

Bear Crawl Inch Worm/Indian Run

Mary

Rosalita Whip x 21 IC

Superman 30 seconds

Moleskin

Men, thank you for posting this AM. I shared with my M the other day that I have been sore every day since I’ve moved back to Indiana – the perpetrator: F3 WO’s.

Welcome back Casper! It was also great to see Thor! As always, Mayham does not stand still, hustling through the WO’s. Mufasa, always enjoy when we partner up – good work man. Atticus and Spur consistently steady – appreciate the inspiration. To all of you who posted with rucks, respect.

I heard some huffing and puffing during catch me if you can, always a good sign especially if it comes from the likes of Scarecrow, Triple H, PacRat, Lights out, and Fonzie – good work men.

I was inspired by Campbell’s (Roman’s) and Editor’s (Leadership) posts and I figured I would roll with a theme –“A Message to Garcia”,  I went with one of my favorite essays that I read back in high-school but that I often reference for myself and for my boys – individual initiative among ambiguity, could be a scary place to be … I hope you enjoyed the read.

BTW, I actually heard Mr. Incredible say that the block was getting heavy – we were about 7 feet from putting it back and being done with the WO – almost got to him.

If you have not picked up a Q, I encourage you to do so – I often mess up the cadence count, mumble through my explanation of exercises, and/or finish last with my own exercises! Nonetheless, a little improvement each time … give it a try, see you in the gloom.

Rise and Post …

Peyton

– BACKBLAST: Patmos-9/17/18- Ruck in the Park

9 Pax joined together this morning for my VQ.

Pax: PacRat, Oilermaker, Mayhem, Peyton, Optimus, Lights Out(Respect), HHH, Barricade, and Mufasa (VQIC).

Warm-a-Rama:

Forward arm circles x17 IC

Backward arm circles x17 IC

Bean Pickers x17 IC

Imperial Stormtroppers x17 IC

Park lap

The Thang:

Mosey over to top of Patmos hill for a eleven combo ladder. Starting 10 merkins top of hill to one lunges bottom of hill. Repeato up and down hill till done with reverse 11 combo.

Mosey over to Patmos amphitheater.

Ruck Swings x10 OYO

Ruck Curls x17 IC

Ruck Press x17 IC

Mosey over to park benches for bench dips.

Three sets of 10 OYO

Mary:

LBC’s x30 IC

Low Dolly x25 IC

High Dolly x20 IC

Moleskin:

I was truly blessed to lead you eight men in this morning ruck bootcamp. If someone told me three or four months ago I would be leading a workout group  at 05:30 in St. John, I would have told them to seriously put the crack pipe down, lol. F3 Northwind has truly changed my life for the better. I have seen very positive physical growth, but more importantly has been the mental growth. I just want to truly thank all of you men for your positive and supportive attitudes. You all motivate me to do more each week. I special thanks to Mayhem for sending me the extra texts back on 7/9/18 to get me motivated for my first workout back on 7/10/18, and for waking up earlier to drive out to Patmos for the first time for my VQ. PacRat, HHH, Barricade, Oilermaker, Lights out, Peyton , and Optimus you men have been so supportive in giving me workout tips and motivation each week. I am very grateful for your support. This was a true honor to lead these men today, and I truly appreciate everyone’s kind words and support. Look forward to do more  Q’s in October.

BACKBLAST 9/14 – Troy – Barricade Birthday Beatdown

This was my first Troy adventure so I didn’t know what I was getting into and therefore didn’t start planning my workout until 515 AM in the parking lot reading through old backblasts.

PAX: Muck, Mr. Brown, Peyton, Coors, Barricade (QIC)
QIC: Barricade

Warm Up:
Motivator 5-1 (IC)
Beanpickers x 10 (IC)
Perfect Merkins x 10 (IC)
Perfect Squats x 10 (IC)
Parking lot lap

Thang:
Mosey to the big gazebo
Jacob’s Ladder 1-14/14-1, Decline Merkins, bearcrawl across gazebo, Squats on the other side (did this until 6 AM so not a full cycle)
Mosey to the playground
32 Pull Ups (OYO)
Mosey back to the parking lot

Mary:
Low Flutter x 32 (IC)
LBCs x 14 (IC)
American Hammer x 32 (OYO)
Row Boat x 14 (OYO)
Sky Highs (I think that’s what it’s called?) x 14 (IC)
Peyton’s terrible WWI/Sky High combo thing (forgot name) x 14 (IC)
ABC’s

Moleskin:
It was awesome to get out to Troy and for me to hit all three AOs in one week. It was also great to meet Mr. Brown. It’s awesome to see the growth we’ve experienced and really cool that I am at my 1.5 year mark to this point. Great AO and great job Muck and Coors for keeping it up. Good job by everyone and thanks for a great start to the birthday.

Barricade’s Birthday Boy Bearcrawl Beatdown – Troy

Date: 9/14/18
PAX: Coors, Peyton, Mister Brown, Muck, Barricade (QIC)

The much anticipated Barricade Beatdown Q at Troy lived up to the hype. Let me break it down for ya:

Warmup

Motivator 5 to 1
Bean Picker x 14IC
Perfect Merkin x 10IC
Perfect Squat x 10IC

Big Parking Lot Lap (Barricade gathers his thoughts)

Mosey to Main Square to the Big Gazebo

The Thang

Bearcrawl Ladder Beatdow
Derkin & Squats 1 to 14 Ladder while running up the stairs and bearcrawling the length of the Gazebo and bearcrawling back

Mosey to the Pull Up Bars

32 Pullups OYO

Mosey to the Flag

Mary

Flutter Kicks x 32IC
LBC’s x 14IC
Raise to Heaven x 14OYO
Cali Crunches x 14OYO
Row Boat x 14 OYO
ABC’s

Moleskin

Coors, no Ruck? You crushed it regardless.
Peyton, props to you for doing this WO w/ a Ruck.
Mister Brown, you destroyed that ladder!
Barricade, you’re the coach and the QB. Belechek Balls with Brady Looks. Nuff said.

-Muck

Incremental, but Continuous Growth

9/13/18
PAX: Fonzie, Atticus, Ironman, Mufasa, Bert, Campbells, Mayhem, Lights Out, Groening, Tank, Mr. Incredible (QIC)

11 PAX rolled into the lot this morning to help me celebrate my Manniversary.  2 years ago I stumbled across F3 (thanks to continual Facebook posts by Ironman).  Truth be told, I didn’t even join in the first “workout” I showed up to.  It was a ruck (which I didn’t know what that was), so I showed up early, and as PAX loaded up the packs at the trailhead, I pretended I was just there for a run of my own.  3 days later, I showed up my first workout… Sharknado.  I barely survived 3 rounds and couldn’t move my arms for several days.  As the days and weeks went on there was no one point were I suddenly felt like I could complete workouts or do more pushups.  I still struggle getting up each morning.  Workouts are still hard, but I’ve grown stronger… not overnight, but through a series of small decisions and incremental increase in the workouts.  I encourage each of you to continue to post, continue to push each workout a little further, and do just one more thing to better yourself each day/week/year… and don’t stop.  Today at the Hub, we learned what the effects of adding just one more thing:

WarmUp
2 parking lot laps (high knees and butt kickers thrown in too)
5 Burpees OYO
6 Perfect Merkins IC
7 Imperial Storm Troopers IC
8 Windmills IC
9 Bean Pickers IC
10 SSH IC

The Thang
Mosey to the blocks, and circle up the gravel lot
11 Skull Crushers IC
12 Block Curls IC
13 Block Rows IC (each arm)
14 Block Squats IC
15 Block Lunges IC (alternating legs)

Return blocks and grab 2 bricks each, circle up in the gravel lot

16 Brick Windmills IC
17 Brick Skull Crushers IC
18 Hand Release Brick Merkins OYO(these didn’t work out as well as I expected)
19 Brick Overhead Press IC
20 Brick Curls IC

Return bricks and circle up in the gravel lot

21 Mountain Hikers IC
22 Plank Jacks IC
23 Lunges IC (alternating legs)
24 Squats IC
25 Mountain Climbers IC

Mosey to the flag

Mary
26 Freddie Mercury IC
27 Low Flutter IC
28 Bird Dog IC
33 Heel Tap (ran out of time)

MoleSkin
This workout grew to proportions that I didn’t expect and a few of the exercises didn’t pan out quite the way I expected, but overall it wiped me out.  Huge props you guys (especially those who did the full counts on everything).  I’m not sure I would have powered through if I hadn’t been Q-ing.  The hand-release brick merkins were WAY harder than I expected, so my apologies on that one, as well as the 28 Bird Dogs, but again, everyone powered through with minimal mumble-chatter.  I take it as a compliment that we’ve were so wiped out we actually did our COT video sitting on the ground.
Also a shout out to Campbells who shouted out some encouragement during the Mary.  I was focusing so hard on making sure I counted the right number and maintained breathing that I fell short in that area.
I thank each one of you for coming out and encourage you all to continue to post.  The improvement you want will only come from continual posting.  Small hinges of changes and choices will allow you to open HUGE doors.  The results are never overnight, but they will come.  And, for those who have been posting for a while, the changes never end.  There is no “being done.”  We are called to continual improvement and continual growth.  Sometimes our growth will be found in the first F… but often it will be found in the 2nd or 3rd.

Thank you all again, and I hope to see our number hold or grow in the coming months!
Until next time…

Mr. Incredible