27 PAX partook in physical activity on the turf or track. The turf was nice IMO. Considering we are in December, the weather was great! Glad to see Lights Out out and about testing out/working out the ankle. Welcome Sparkles!! Always love seeing LaLoyd and Ginger Billy! See most of you tonight. For those with other engagements, you will be missed.
Dr. Freud
15* of Torture (aka muscle building)
11•28•2023 @ THE HUB AO
PAX: Bozo, Dr. Freud, Scarecrow, Al Gore, Rover, Heisenberg, Campbells, Gummy Bear (Q)
Here’s what we did…
Run around a little…
5:32 = 20 Penalty Burpees (10/ Late PAX for everyone)
- 24 Merkins
- 24 WW1s
- 24 Jump Squats
- 7 Absolutions
–
- 22 Merkins
- 22 WW1s
- 22 Jump Squats
- 7 Absolutions
–
- 20 Merkins
- 20 WW1s
- 20 Jump Squats
- 7 Absolutions
–
- 18 Merkins
- 18 WW1s
- 18 Jump Squats
- 7 Absolutions
–
- 16 Merkins
- 16 WW1s
- 16 Jump Squats
- 6 Absolutions
–
- 14 Merkins
- 14 WW1s
- 14 Jump Squats
- 5 Absolutions
–
- 16 Merkins
- 16 WW1s
- 16 Jump Squats
- 4 Absolutions
–
- 18 Merkins
- 18 WW1s
- 18 Jump Squats
- 3 Absolutions
–
- 20 Merkins
- 20 WW1s
- 20 Jump Squats
- 2 Absolutions
–
- 22 Merkins
- 22 WW1s
- 22 Jump Squats
- 1 Absolution
–
- 24 Merkins
- 24 WW1s
- 24 Jump Squats
- 7 Absolutions
MOLESKIN:
Thank you for allowing me to lead. This was a punishing workout by design. It led to a lot of muscle building which makes for a quiet and grueling morning. This was one of my less fun and more productive workouts, as it’s hard to converse when you’re counting cadences every exercise. Regardless I hope this suited you all well! Good work Dr Freud and Bozo who had to depart early, and congrats to all those who stuck it out to the end.
A prayer of thanksgiving as I got engaged a week ago tomorrow. Thanks for all the congratulations and prayers moreso. Details to come, but I hope to set up something where you can all meet her (almost like a “Groom Shower” party) but just a fun time with F3 men. Maybe an indoor cookout and bags tourney. Just a brainstorm rn, but I’d love to.
We have ultimate frisbee and the Christmas Party this Saturday. I won’t be able to attend the Party sadly, duty calls. Shameless plug, vote OCB for PAX of the year, Muck for Ibuprofen, The Mick for First F, Curious George for 2.0, Coors+Kato for best Bromance, and DeepDish for BB Bandit.
These are my official and Only endorsements
Take Care, I’ll see ya in the next gloom!
-Gummy Bear
BACKBLAST 11/23/23 Thanksgiving Clover Leaf
23 PAX showed up Thanksgiving morning to put on some rucking miles, throw some sandbags around, do some PT, and begin our day with some brotherly (and a new little sisterly) fellowship. We had at least three 80pound bags, multiple 60s, and multiple 40s. There was plenty of weight to carry.
PAX: Antman, Bert, Bob Villa, Class Act, Dr. Freud, Einstein, Excellent!, Heisenberg, HHH, Kato, OCB, Optimus, PacRat, Peyton, Rocky Road, Saluki, Scarecrow, Square, The Mick, Tofu, Trader Joe, Wide Berth, Zombie
QIC: Class Act
Welcome Party (sans food, for a surprised Rocky Road)
Ruck Shuffle around the square
Ruck Front Squat x 20 CIV
Merkin x 10 ic
Ruck Swings x 20 ic
Ruck Step Ups x 100 ic
Decline Merkin x 10 ic
Round 1
Roundabout sandbag ruck to Wheeler and partner up for a dora
Partners and bags were spaced out about 10 parking spots
Three rounds of each
Partner 1
Sandbag burpees x 5
Sandbag rows x 10
Partner 2
Ruck Squat AMRAP
WWI AMRAP
Ruck back to the square to drop off and pick up PAX
Round 2
Welcome Party #2
With rucks on, PAX planked and formed a tunnel of love. PAX pulled a 40# bag from north to south side of the square, then went south to north.
Lunge the full length of the north side
Ruck shuffle the east side
Traveling burpees the south side
Incline merkins x 10 ic
Rejoined our sandbag buddies for a ruck down Court street to Hayes Ct, to Main Street, and back to the Square
PAX circled up for three rounds of a partner Dora
Partner 1:
Curl x 10
Merkin x 5
Press x 10
Partner 2:
SSH AMRAP
Round 3
PAX dropped all 80# bags to continue on with the 60s and 40s
Ruck to Trinity
Upon arrival, PAX grounded rucks and bags
Jack Webb
Lt. Dan
Three rounds of Pullups x 10, Squat x 20
Circle Up in the grass for WWI x 20 IC
Flutter Kicks x 20 IC
Cobra stretch
On the way back to our bags and ruck, 5 more pullups
Return ruck to the square
Moleskin
Of course, the Clover Leaf didn’t work out exactly how I planned, but I think we all know most Qs don’t. We got almost 6 miles of rucking in, which is a feat with all that weight along with the PT. I know I was smoked at the end, and not even PacRat had the energy to comment on a Christmas tree dedicated to blue balls or something like that, so I think we met our standard of Q difficulty.
It’s always a pleasure to meet up with you fellas in the gloom, a bigger pleasure to lead you, and even more special to spend a Thanksgiving morning doing completely stupid and utterly pointless stuff with you, like lugging a lot of weight all around CP.
Props to the PAX that stuck it out for all three hours of the turkey burner along with the Q: Scarecrow, Excellent!, HHH, Optimus, PacRat, OCB, and Saluki
Props to all the PAX that showed up for 2 hours or even an hour on a day when everyone could have slept in!
Happy Thanksgiving, brothers! I am truly grateful for you all!
BACKBLAST: Thankful in the Rain @ The Hub -11/21/23
PAX: Heisenberg, Peyton, Bozo, Rusty, Campbells, Scarecrow, The Mick, Saluki, Atticus, Groening, HHH, Class Act, Dr. Freud (Q)
13 PAX came out on a drizzling, Thanksgiving week morning to be thankful!
WARM UP (all IC): SSH x20, Bean Pickers x 10, Arm Circles Forward, Up, and Back (x10)m Hillbillys x12, Perfect Squats x10, Perfect Merkins x 10,
THE THANG: Thankful Helpings Stations- Number off 1 through 4 (each group had 3 or 4 PAX). PAX had 4 stations: The Meats (legs), Sides (chest), Breads (abs), and More Sides (Back) to complete muscle group supersets in 9 minute intervals (divided up by a “thankful” response at 4:30 minutes). Each PAX started with one exercise at their respective stations. When one individual was fatigued from one exercise, they stated “rotate” and the PAX in their group moved on to the next exercise on the list. So, no rest for 4 1/2 minutes. At the 4:30 mark, the Q selected a PAX to shout out what they were thankful for and pick a letter from “THANKS.” Each letter had an accompanied exercise that all PAX completed, and then went back to work at their Thankful Helpings Station for the next 4:30 minutes. At the 9 minute mark, PAX ran a light pole lap and then rotated clockwise to the next station for another 9 minutes of the next Helpings Station. So, all PAX completed all four stations by the end of the workout.
The Meats: Coupon Squats, Lunges, Campbells Dance Party, and Coupon Sumo Squats (picked “T” for 8 Burpees at the 4:30 mark)
Sides: Merkins, Skull Crushers, Coupon Chest Press, Overhead Press (picked “K” for 4 Burpees at the 4:30 mark)
Breads: LBCs, WWIs, Freddie Mercurys, Plank (picked “H” for 10 Rotating Circle Merkins – 5 to the right and 5 to the left)
More Sides: 1-arm row, Upright Row, Coupon Swings, Curls (picked “K” again for 4 Burpees)
MARY: 4 PAX had already shared with they were thankful for, so we circled up and let all PAX that had not shared say what they were thankful for (lots of family/children, friends, F3 family, health, pets, and faith). We then picked our last letter for dessert (“H”) and finished with 10 burpees.
MOLESKIN: It’s Thanksgiving week, so I wanted to include thankfulness in the Q. It’s always nice to take time to think about all the blessings we have been given. I loved hearing all the PAX share, and I hope they did as well. This workout was tough for me. As mentioned above, it pretty much turned into 4 9-minute supersets for our chest, legs, back and abs. I said that I was thankful for my family, both at home and here. I mean that. Since moving from NC, my F3 brothers have truly felt like my family, my home away from home. I love you guys. Thanks for letting me lead today.
We prayed for Lights Out and his ankle, Cruiser’s continued recovery, family and friends dealing with different issues, and a couple others that I apologize that I can’t remember. I hope and pray that each of you have a wonderful Thanksgiving!
BACKBLAST: Saturday, 11/18/23 The Three Amigo Salute @ The Hub
PAX: Zombie, Peyton, Rocky Road, Einstein, Rusty, Scarecrow, The Mick, Class Act, Dr. Freud, Lights Out, Heisenberg, PacRat, 45, Trader Joe, Federali, Bozo, Bert, Optimus, Saluki, Bob Villa, and HHH.
28° at launch. We had a handful of ruckers and 3 studs rocking weight vests for the WOD. No wind so we all warmed up quickly. Heart rate was up do to the non-stop nature of the beat down. Here is what we did.
Warm Up
8 Ct Good Morning (8 IC)
SSH (20 IC)
The 4 Ct Perfect PacRat (10 IC each leg)
MNC (20 IC)
Hillbilly (10 IC)
Shuffle Merkins (5 IC)
Shuffle Squats (5 IC)
Light Pole Lot Lap
Count off for groups of 7
Carry Coupons to MO7S
The Thang
P1: Murder bunny up/15 curls/10 skull crushers/5 Incline Merkins/Reverse MB Down (Timer)
P2: Sandbag reps: 5 deadlifts/5rows/5 front squats/5 OH Press/5 back squats/sandbag burpees until time
P3: Alternate running up and down hill & quadraphilia
Most groups got through 3 rounds before ending it.
Mosey to GSC
Shuffle Dips (5 IC)
Shuffle Merkins (5 IC)
Shuffle Squats (5 IC)
REPEATO
Get back into same group of 3
P1: Lap around GSC
P2: AMRAP 8 Body Builders
P3: AMRAP 8 Ct Step Ups
3 Rounds
Mosey back to flag
Mary
Alternating Shoulder Taps (20 IC)
3 Amigos Pickle Pounders (10 IC)
3 Amigos Reverse Pickle Pounders (10 IC)
Child’s Pose for 15 sec
Moleskin
What a solid turnout! Haven’t hit 20+ PAX since we started Thicker Park I believe. Great to have Zombie back from school even though he was probably voluntold to create an epic video for our socials.
This workout was harder than it looked on paper. T-Claps to all that powered through, especially those with the heavier sandbags and weight vests. I wanted to sprinkle in a little bit of everything, but I think the shoulders and legs got worked the most. We got in over a mile of running too!
I am very thankful for this group and I hope you all share the same sentiment. Let’s all try and post the next 4 days! Can’t wait to see what Class Act is cooking up for the Thanksgiving CSAUP. To those traveling on Thanksgiving, safe travels! Be safe if you go out Wednesday night! Be careful on Back Friday as well! I believe next Saturday is a Sunspot Q and convergence! Let’s try and get 30 PAX there!
Christmas party is around the corner. Sign up for the potluck. Be on the look out for the F’ies. I will be releasing it probably on Tuesday.
As always, thanks for letting me Q.
SYITG,
HHH