PAX: OCB, Crash, Gummy Bear, Kato, Boo-boo, Optimus (Q)
Warm up:
Bean Picker x 10 ic
Willie May Hayes x 08 ic
IST x 10 ic
Hill Billie x 10 ic
Toy Soldier x 10 ic
Perfect Squats x 10 ic
Perfect Merkins x 10 ic
The Thang:
We were notified of a situation and had to get to the dog park asap. Pax brought 2 blocks which we took turns carrying. Once we arriver we found a 60 lb. sandbag and another block. We circled up ring of fire style and did SSH while one pax did 3 sandbag burpees until everyone had a turn on the bag. Next we partnered up with a block at one end of the field.
Round I-One pax did murder bunnies about 30 yds. did 10 block thrusters and murder bunny back. The other pax did amrap American Hammers. Switch
Round II -One pax lunge walked about 30 yards there and back. The other pax did amrap vertical block windshield wipers. Switch
Round III – One pax bear crawled about 30 yards there and back. The other pax did amrap block merkins. Switch
Round IV- Ring of fire again except one pax farmer carried two blocks, one pax did sandbag burpees, and the rest did SSH.
Gather up equipment and head back.
There was no time for Mary.
Moleskin:
Good turn out for a Thursday, I hope we can keep these numbers up. I came up with this mission idea and thought it would be a fun change from a standard beatdown. Expect the next one to go a little smoother, I had no idea how many pax would show up. I tried to make it hard, but not too crazy. Good job to all. OCB went above and beyond carrying the sandbag all the way back by himself. Thanks for letting me lead this mission.
-Optimus
Optimus
BACKBLAST: Tuesday, 09/03/24 The Murph @ Troy
Date: 09/03/24
PAX: OCB, Optimus, and Roadshow
3 PAX did the Murph.
Labor Day Bootcamp @ The Hub
Pax:
Pre-Ruck: Peyton, Mickey Tints, Heisenberg, Class Act – later joined by HHH and Lights Out
Pre-Run: Fat Tire & Phedippides
Repeat after me: “The Mission of F3 is to plant, grow and serve …. small workout groups for men …. for the invigoration of male community leadership”
Repeat after me: F3 5 Core Principles; Free of charge, Open to all men, Held Outdoors, Peer Lead, Ends with COT.
Warm Up: Hillbilly Jacks x 6 IC, Bean Pickers x 6 IC, Arm circles x 6 IC, 8 count body builder x 6 IC – Repeat 3 times
The Thang:
All OYO – all civilian count – In and Out and knee to elbow x 6 – Side Straddle Hops x 6 – Shuffle Woodchops x 6 – Scissor Jumps x 6 – Jump Squat x 6 – Repeat 3 times
8 count body builder x 6
All OYO all civilian count – In (squat) and Out (squat) and knee to elbow x 6 – Side Straddle Hops x 6 – Shuffle twice wood chops x 6 – Scissor Jumps x 6 – Jump Squat x 6 – Repeat 3 times
8 count body builder x 6
Coupon Work:
Grave Diggers (straddle coupon, bend lift to right ear, return coupon between your feet and repeat left side in cadence) x 6 – Repeat 3 times
8 count body builder x 6
UHauls (hold coupon with both hands at chest – press forward, return, press upward at 45 degree angle in cadence) x 6 – Repeat 3 times
8 count body builder x 6
Rambos (Hold coupon both hands at hips, start with curl and then military press and back down and repeat in cadence) x 6 – Repeat 3 times
8 count body builder x 6
Mosey to pull up bars – each Pax complete 6 leg raises and switch with your partner and do Scorpion Dry Docks x 6 – repeat 3 x / each Pax complete 6 pull-ups and switch with your partner and do Merkins x6 – repeat 3 times
Mosey to top of the hill – Form two lines and make a straight line while holding a plank – pax in back bearcrawl or lunge your way to the front
8 count body builder x 6
Mary:
Donkey Kicks IC x 6 – Fire Hydrants IC x 6 – Plank Jacks IC x 6 – Reverse Pickle Pounders IC x 6 – American hammers IC x 6 – Freddie Mercury’s IC x 6 – Walk Outs with Merkin IC x 6 – LBC’s x 6 – Rosalina whips x 6
WOW:
Lack of intentionality leads to a repetition of what is the easiest
The magic you are looking for is in the work you are avoiding
Moleskin:
We had a few pax show up for rucking and a couple of pax show up for running. All the pax participated in the warm up and then we split with several pax breaking off to play ultimate and the rest navigating through the bootcamp. The plan was to keep us moving between exercises, keep the exercises to low reps, and get the HR up and then back down – good work by all the Pax today – hope you had a great labor day.
Aye’
Peyton
BackBlast 8/31/24 Lights Out Pre Manniversary Perfect Perfect Perfect Blowout!!
WARMUP
Light pole Lap
Bean Pickers,
Windmills
SSH
Perfect Sqauts
Perfect Merkins
Arm Circle Complex
Light pole lap
The Thang
In dumpster lot we did the following.
All the Negative movements were 3 or 5 count depending on exercise
Perfect Perfect Perfect Curls 10 civilian count
Perfect Perfect Perfect Chest Press 10 civilian count
Perfect Perfect Perfect Shoulder Press 10 civilian count
Perfect Perfect Perfect Skull Crusher 10 civilian count
Head to Mos 7
Partner up for Dora
Timer was run to back Entrance and Back
Team reps were a repeat of the Perfect Perfect Perfect exercises above
100 Chest Press
100 Curls
100 Shoulder Press
100 Skull Crushers
Mosey to Pull Up Bars
Same Partners we did the following
5 sets of 5 Pull-ups
Partner did Amrap Merkins
Mosey Back to Mos 7
Timer Run to second Light pole and back due to time
We did
50 Perfect Perfect Perfect Squats
100 Perfect Merkins
100 American Hammers
Mosey to Flag
Mary
None!!
Moleskin
Men all I can say is WOW 7 years almost in the books and man time flies especially when you are Old!!I appreciate each and every one of you Brothers for all the encouragement and push for me to get to where I am. I am going to single out a couple of you who have given me that push to continue to grow in all aspects of F3. Scarecrow you have become a very good friend who I know i can lean on and I appreciate all you continue to do for me and this Group. HHH for all the crap you give me in good fun You are the brother I wish I had when i was younger. Al Gore and The Mick you studs continue to impress me and others your words of encouragement means a lot to this group. Pacrat you continue to impress us all with all your downrange posts and personally you have come to my rescue more than once.. The rest of you mean so much to me keep giving this away as men we all could use this group.. Lastly Heisenberg you are an inspiration to everyone on your Transformation you started 8 months before F3 and now 1 year under your belt which is a lot smaller now keep it up!!!
God Bless You All!!!
For Now
Lights Out
BACKBLAST 08/30/24 – The Mick’s Immaculate Recovery Beatdown at Troy (with extensive commentary on greatest guitar solo of all-time)
BACKBLAST 08-30-2024 – The Mick’s Immaculate Recovery Beatdown at Troy (and extensive commentary of greatest guitar solo of all time)
F3 Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership
F3 (5) Pillars – (1) Free of Charge, (2) Open to all Men, (3) Held outdoors, (4) Peer led in a rotating fashion, (5) Ends with a Circle of Trust (COT)
“Leave no man behind, but leave no man where you found him”
Weather – 73 deg F Beautiful Purple Sunrise (ask OCB)
Pax – (5) The Mick (QIC), Roadshow, Gummy Bear, OCB, Pac Rat
Warm-up
10 Slllloooooowww Abe Vigoda
10 Slllloooooowww Bean Picker
10 Toy Soldier
10 IST/Farmer Combo (8 count)
10 Arm Circle Complex (Michael Phelps, Seal Clap, Overhead Clap)
Parking lot lap
First Thang – Start with Merkins
• Merkin Core complex 5 sets
o 10 Merkins
o 10 Leg Raises
o RNR 4times total of 5 sets
• 10 4 count Thrusters (squat with weight then squat thrust)
• 10 R arm row
• 10 L arm row
• 10 Overhead Press
• 10 Goblet Squats
• Run a lap
• RNR a second set
Second Thang – Picninc in the Parking Lot (at the picnic tables)
• 10 R leg step-up
• 10 L leg step-up
• 10 4 count toe taps
• RNR
• Run a lap
Third Thang – Suicides for cool down
• Suicide with 10 LBC’s
• Suicide with 10 Bonnie Blairs at each line
• Suicide (just a suicide)
Moleskin
Leading a Beatdown the morning after a colonoscopy may not have been one of my brightest moments but we all got through it. It was moderately tough on the The Mick scale; definitely not the worst.
What made the day, though was the mumble chatter. Not sure how this started on this day, but we got back on “greatest” guitar solo of all time. Pac Rat is obsessed with convincing me that Hotel California is the greatest. We, the Pax, threw out Stairway to Heaven, Eruption and Stranglehold, amongst a few others. He did get very strategic this time when we all challenged his selection. He said what is the greatest piece of art … the Mono Lisa?, Who is the greatest baseball player of all time … Babe Ruth? See his point?Greatness may not be the best in the modern age. Maybe equipment makes todays performers in everything seem better, stronger, faster. Maybe it is training and focus, but he does make so interesting points about the nature of great. Its appeal to the masses. Its universal recognition. Its genius in the moment in time when it was created. (It’s overplayed airtime on pop radio … think Taylor Swift (I try to never, ever think Taylor Swift).
Well at Sip Coffeehouse, Gummy Bear did a search of 5 websites of great guitar solos. Gummy will need to post the list, but what I recall the following were in the top 5 of all the lists. In no particular order: Hotel California (Pac Rat’s pick), Comfortable Numb (my and Roadshow’s pick), Eruption – Van Halen (OCB’s selection), Bohemian Rhapsody – Queen (another pick by the Mick, Crazy Train – Ozzy (Roadshow’s pick), Sweet Child of Mine – Guns N’ Roses. Optimus added 25 or 6 to 4 by Chicago with Terry Kath that was not on any list we saw, and I did threaten Optimus’s man card. But he convinced me to u-tube it and so I am letting Optimus back in. Well, you google your own list and decide for yourself what is the greatest guitar solo. Or do like me and ignore pop culture and start your own list. Then tell Pac Rat how wrong he is or isn’t.
Next, we can talk greatest Guitarists. Funny how music is so deep in our psyche. We all see it just a little differently. I guess that is why it’s called art. Greatest, or great guitarists, is a conversation that I think can never end and never be settled. So, I recommend go get your ear buds, turn then all the way up and expand your mind with some death metal guitar.
Devils Horns up (thank Ronny James Dio for that … one of rocks greatest voices of all time).
The Mick