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LANCO

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BackBlasts

<p>Backblast: 5/11/2024 Rapho Park </p><p> </p><p>Warm up: </p><p> </p><p>2 sprint laps....jog part of the lap and sprint the back side </p><p>Windmills - 10 ic</p><p>Grass pickers -10 ic</p><p>Monkey Humpers - 10 ic</p><p>Arm circles - 10 ic</p><p>Circle arms - 10 ic</p><p> </p><p>Work out</p><p>Abdominator - (WW 2's, Big Boy Sit-ups, LB's, Freddie Mercury) starting at 5 down to 1</p><p>Motivator - Starting at 12 down to 1 </p><p>19 burpees OYO</p><p>SSH - 75</p><p>Merkins - 49 in 2 sets.</p><p> </p><p>The numbers reflect my birthday and age. Born on 5/12/1975 and am 49 as of tomorrow. </p><p> </p><p>Party games!</p><p> </p><p>Pool noodle tag. One PAX was "IT" and has to tag another both the pool noodle. The catch was we alternated bear crawls and duck walk every time a PAX was tagged. When tagged, the PAX had to do 5 burpees before being able to tag another PAX.</p><p> </p><p>Mosey to basketball courts </p><p> </p><p>Jump Squat Basketball - had 3 teams of 4. Game kept moving. When a team scored the other team on the sidelines swapped out. Team on sideline did jump squats until a basket was made. </p><p> </p><p>Mosey back to pavilion. 10 more jump squats for good measure. </p><p>Cobra stretch x 2</p><p>Superman 10 single count</p><p>Downward dog then walk hands to feet and roll up. </p><p> </p><p>Thanks for joining "the party" and hanging out with me. Have a blessed week!! Until next time....peace!!</p><p> </p>

May 11, 2024

Birthday Bash

<p> <span style="font-weight:bold">Warm ups</span></p><p>21s</p><p>Imperial storm troopers</p><p>Grass pickers</p><p>Full pigeon</p><p>Circe arms</p><p>Arm circle</p><p>Mosey to the to the stop sign</p><p>The Thang</p><p>Pavilion pull ups</p><p>Sally up</p><p>Danger zone… side straddle hop and squat on danger</p><p>Over the table burpees 14</p><p>World war 3 Sprint and donkey kick things of appreciation 10 to 1</p><p>Squat and donkey kicks</p><p>Hanging leg lifts 20</p><p>COT</p><p>Praise for F-3 and where drawstring is at today versus a year ago</p><p>Prayers for Hempfield school</p><p>Prayers for the younger generation to find their way</p>

May 11, 2024

1 year of f-3

<p>4 ruckers!</p><p> </p><p>COT</p><p>Prayers for Eagle and Bunyans M and families. Prayers for Baymax and Family, prayers for Popos brother who was diagnosed with Stage 4 cancer. </p>

May 9, 2024

Run / Ruck

<p><span style="font-weight:bold"><span style="text-decoration:underline">Warm Up:</span></span></p><p>-Low Plank:</p><p>-5 Core Principals</p><p>-F3 Mission Statement: to plant, grow and serve small workout groups for men for the invigoration of male community leadership.</p><p>-Side Car lead us with Sun Up to Sun Down (x5 IC) one way, (x5 IC) other way</p><p>-Romans 5:8: But God demonstrates his own love for us in this: While we were still sinners, Christ died for us.</p><p>-Dying Cockroach (x8 IC)…without him, that’s all we are</p><p>-Cockroach Resurrection (x8 IC)…with him, we can be resurrected</p><p>-Luke 5:8: When Simon Peter saw this, he fell at Jesus’ knees and said, “Go away from me, Lord; I am a sinful man!”</p><p>-We’re Not Worthy Praises (x10 IC)</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">The Thang:</span></span></p><p>-Grab block and line up in field…</p><p>-2 Samuel 5:8: On the day of the attack, David said to his troops, “I hate those ‘lame’ and ‘blind’ Jebusites. Whoever attacks them should strike by going into the city through the water <span style="text-decoration:underline">tunnel</span>.”</p><p>-Tunnel of Love</p><p> </p><p>-Exodus 5:8: But require them to make the same number of bricks as before; don’t reduce the quota. They are lazy; that is why they are crying out, ‘Let us go and sacrifice to our God.’</p><p>-Walk Like an Egyptian…and because we’re not lazy, we did it with the block! (Line up, lunge w/ left leg, hold, until rear PAX runs to front., then right lunge, hold, etc….</p><p>During this we had some close lightening, then it started pouring rain!</p><p> </p><p>Head to Pavilion…</p><p> </p><p>-Line up at end of Pavilion</p><p>-Micah 5:8: The remnant of Jacob will be among the nations, in the midst of many peoples, like a lion among the beasts of the forest, like a young lion among flocks of sheep, which mauls and mangles as it goes, and no one can rescue.</p><p>- John 5:8: Then Jesus said to him, “Get up! Pick up your mat and walk.”</p><p>-The Lion King (x5 IC) (Start with a coupon tight to your chest. 1: Move into the low squat position. 2: lower the coupon between your knees. 3: Coming up out of the squat raise the coupon high above your head thrusting it upward)</p><p>-Rifle Carry walk to other end of pavilion</p><p>Repeat Lion King & Rifle Carry walk (x4) </p><p>(Jesus told that man to pick up his mat, but he told us to pick up our blocks, and we had to repeat, because sometimes we're stubborn, and have to be told several times)</p><p> </p><p>-1 Peter 5:8: Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour.</p><p>-Prowling Lion from one end of pavilion to the other end</p><p>(I did this exercise before but didn’t have a name for it, so I’ve officially named it The Prowling Lion this time. Explanation: Bear Crawl, with block between your feet…drag block with your feet. Metaphor: If you don’t surrender your life to something greater, you drag the weight of selfishness, sin, and guilt, like a lion dragging the weight of it's dead victim.)</p><p> </p><p>-Warrior Ethos: Chapter 13 (5+8=13): The Opposite of Fear is Love</p><p>“Fight for this alone: the man who stands at your shoulder. He is everything, and everything is contained within him.” Courage is inseparable from love and leads to what may arguably be the most noblest of all warrior virtues: selflessness.</p><p>Ephesians 6:12: For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms.</p><p>In the difficult days ahead, it will be impossible to stem the tide of evil in the world without:</p><p>1. Physical/Mental Fitness & Toughness (1st F)</p><p>2. Tight Knit Community/Teams (2nd F)</p><p>3. Belief in & Surrender to something greater than self (3rd F)</p><p>-The F3 Credo is: Leave no man behind, but leave no man where you find him.</p><p>Next exercise is for</p><p>1.) physical & mental toughness. When you’re feeling like you can’t go anymore, look to your left & right, and fight for that brother next to you</p><p>2.) cheer each other on, build each other up, give high fives/fist bumps</p><p>3.) You’re here because you’ve put down excuses, fought off laziness, to find the courage to love, be loved, and surrender yourself to something outside of yourself.</p><p>-(x15 SC) Block Curls</p><p>-(x10 SC) WWII</p><p>-(x5 SC) Squats…</p><p>Run up hill to stop sign and back….</p><p>Repeat Curls, WWII, Squats and run 8 times</p><p>When finished…pick up the six</p><p> </p><p>Mosey w/ block back to flag…</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">Mary</span></span></p><p>No time for a Mary….Ran a little overtime, and Double Down had to leave before we took the picture. Sorry about that Double Down! </p><p> </p><p>You guys crushed it this morning. We got soaked and had an “electrifying” WO with the lightning and thunder! Those WWII’s on the wet pavement in the rain were…well, let’s just say they were refreshing! Please apologize to your M for me for making them worry about you, out there in the thunderstorm!</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">COT</span></span></p><p>First, I had to just give all of you guys thanks, and honor for coming out, making me a better man, and for lifting each other up!</p><p>Prayers for Popo’s brother who was just diagnosed with stage 4 lung cancer. Prayers for Eagle’s son, Granola as he will be making his commitment to the Marine Corps soon, and also his nephew who has special forces training coming up. Also, Eagle’s M, and her healing.</p><p>Prayers for Trojan, and prayers for all of us as men, as we strive to lead our families, shoulder our own burdens, but also the burdens of our family. This is the whole point of the 3rd F and the COT…we look outside ourselves for help, and look to those guys in the gloom next to us to lean on, and help us through this life. We’re not meant to carry these burdens alone.</p><p>Praises for Hamloaf’s dad’s successful surgery.</p><p>Prayers for Speed Check, and for the family that lost their 3 year old.</p><p>Prayers for my M, her healing, and for her upcoming MRI.</p><p> </p><p>Really appreciate, love, and honor you guys! You’re all HIM! Thanks for making me better.</p><p>Thanks for following my lead through the thunder, the lightening, the rain, and the gloom!</p><p>~Bunyan out</p>

May 8, 2024

5:8 Lions

<p>Q was 13 mins late...we'll get to that later. PAX Started on time and completed the following:</p><p> </p><p>Michael Phelps ic x8</p><p>Abe Vigoda ic x8</p><p>Grass Pickers ic x8</p><p>Motivator</p><p>Monkey Humpers ic x20</p><p> </p><p>Rifle carry 25yds</p><p>Thrusters ic x10</p><p>Rifle carry 25yds</p><p>Curls ic x10</p><p>Rifle carry 25yds</p><p>Alpos ic x10</p><p> </p><p>Q Showed up at <span style="font-weight:bold">4:43 </span>and the 3 Quarter Workout began:</p><p> </p><p>Rifle Carry to First Pavilion</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">4:45AM</span></span></p><p> </p><p><span style="font-weight:bold">LEGs</span></p><p><span style="font-weight:bold">1 Sets - 5 mins</span></p><p>1. Deadlift: 13 in Candence (Cause Q was still screwing his head on straight)</p><p>2. Block Squat: 12 i</p><p>3. Forward Lunge with Block: 10 Each side</p><p>4. Power Jump -> Shuffle Back: 12</p><p> </p><p>BREAK?:</p><ol><li>LBCs - 25</li><li>Plank Hold - 1 min</li></ol><p><span style="font-weight:bold">ARMs:</span></p><p><span style="font-weight:bold">3 Sets - 20 Mins</span></p><p>Michael Phelps - 10 in Cadence</p><p>1. Chest Press: 12 first Set, 12 Second Set, 16 last Seet</p><p>2. Skull Crushers: 12 first set, 12 second set,</p><p>3. His is Worthy Curls: 6 in Cadence 8 Count (It’s a No Surrender with you hands through your coupon. Front Standing position to on your knees and block curl and stand up and then do another curl…repeat)</p><p>4. Rise n Shine (Lat Pull Up): 12 first set, 12 second set, 11.5 and hold….6 inches above the Ground 15 seconds….6 INCH RIBBON CURLS!</p><p> </p><p><span style="font-weight:bold">FINISH STRONG:</span></p><ol><li>LBCs - 25</li><li>WW3s - 10</li><li>Low Plank Hold - 1 Min</li><li>Right Side Plank Hold – 45 Seconds</li><li>Left Side Plank Hold – 1 Min</li></ol><p> </p><p><span style="font-weight:bold">COT:</span></p><p>There is a time to survive, there is a time to flourish and there is a time to thrive. But in all of it do not forget where our hope comes from. If you are in times of flourish or thriving…don’t forget where it all comes from...our creator.</p><p> </p><p><span style="font-weight:bold">Survive Definition:</span></p><p>continue to live or exist, especially in <span style="text-decoration:underline"><a href=https://www.google.com/search?client=safari&sca_esv=d265e0c6ccb16526&rls=en&sxsrf=ADLYWILb8prAcTQcDKvCs-UMydkah5Q87g:1715045970028&q=spite&si=ACC90nyrPgcbTBsFIq03NzrKCa0g4qJIU3H4xRPRdosCjzCY_h-vdBstJFwOzV14Z7JK_Gyl6okIuauo-IvBcl4A_E8ZUnsNFw%3D%3D&expnd=1&sa=X&ved=2ahUKEwiHncSOtPqFAxVhMlkFHT7qAkMQyecJegQIIxAO target=undefined>spite</a></span> of danger or <span style="text-decoration:underline"><a href=https://www.google.com/search?client=safari&sca_esv=d265e0c6ccb16526&rls=en&sxsrf=ADLYWILb8prAcTQcDKvCs-UMydkah5Q87g:1715045970028&q=hardship&si=ACC90nx67Z8g0WkBmnrPB4IqtqGv98S7_ZMNcb4ucMOJ7S4AYyVf5vULRT7puNS4ZDWwgcrwIkID9wgTVo6Y6cV_juforvDGNBT8AWvBF8o4B_AWqU8pSLg%3D&expnd=1&sa=X&ved=2ahUKEwiHncSOtPqFAxVhMlkFHT7qAkMQyecJegQIIxAP target=undefined>hardship</a></span>.</p><p><span style="font-weight:bold">Flourish Definition:</span></p><p>(of a person, animal, or other living <span style="text-decoration:underline"><a href=https://www.google.com/search?client=safari&sca_esv=d265e0c6ccb16526&rls=en&sxsrf=ADLYWIIpdlQbX2qNrBCCEZiq27UI1O8a7g:1715045494564&q=organism&si=ACC90nx67Z8g0WkBmnrPB4IqtqGvfp15jMqzitI2F2w0P9XLQmLS38cmChOF7vIG0aVAPOhksINdFTpmNV_axsyYhlMUFD18Nzpo7RPPflfU7a65CJ1GdmU%3D&expnd=1&sa=X&ved=2ahUKEwii5-ersvqFAxVyD1kFHXZmDlsQyecJegQIVBAO target=undefined>organism</a></span>) grow or develop in a healthy or <span style="text-decoration:underline"><a href=https://www.google.com/search?client=safari&sca_esv=d265e0c6ccb16526&rls=en&sxsrf=ADLYWIIpdlQbX2qNrBCCEZiq27UI1O8a7g:1715045494564&q=vigorous&si=ACC90nx67Z8g0WkBmnrPB4IqtqGv_3tgANnMQth5Vm1d3N7-iP0yp4I8irW0pGIcUmllQCeMPyvMZwKyY_kworqShOwNzGjG9Ed4bH2GyUrA21mTMBmV7II%3D&expnd=1&sa=X&ved=2ahUKEwii5-ersvqFAxVyD1kFHXZmDlsQyecJegQIVBAP target=undefined>vigorous</a></span> way, especially as the result of a particularly favorable environment.</p><p><span style="font-weight:bold">Thriving Definition:</span></p><p>(of a child, animal, or plant) grow or develop well or <span style="text-decoration:underline"><a href=https://www.google.com/search?client=safari&sca_esv=d265e0c6ccb16526&rls=en&sxsrf=ADLYWIK_YEuvRvocsxuyXJ6QdVch2gae9w:1715045939957&q=vigorously&si=ACC90nz-2feRzoY4yuySkO-aQE81zdHakhjZzxPk0URRJKaLAdqzoqfe9pNWS2TZeJr9yR1zuUoXaDmXVHk5FMl_YBUQciJ6blVGrM8pviqNNBYBWhXet4Y%3D&expnd=1&sa=X&ved=2ahUKEwjT5ZiAtPqFAxXbD1kFHRYrC9AQyecJegQIJxAO target=undefined>vigorously</a></span>.</p><p> </p><p><span style="font-weight:bold">Proverbs 11:28</span></p><p>“Those who trust in their riches will fall, but the righteous will thrive like a green leaf.”</p><p><span style="font-weight:bold">Proverbs 29:2</span></p><p>“When the righteous thrive, the people rejoice.”</p><p><span style="font-weight:bold">Psalm 92: 12-15</span></p><p>The righteous flourish like the palm tree<br/> and grow like a cedar in Lebanon.<br/><span style="font-weight:bold">13 </span>They are planted in the house of the Lord;<br/> they flourish in the courts of our God.<br/><span style="font-weight:bold">14 </span>They still bear fruit in old age;<br/> they are ever full of sap and green,<br/><span style="font-weight:bold">15 </span>to declare that the Lord is upright;<br/> he is my rock, and there is no unrighteousness in him.</p><p> </p><p><span style="font-weight:bold">BUT BE WARNED AND DON’T FORGET:</span></p><p>Deuteronomy 31:20 “For when I have brought them into the land flowing with milk and honey, which I swore to give to their fathers, and they have eaten and are full and grown fat, they will turn to other gods and serve them, and despise me and break my covenant.”</p><p> </p><p>THANK YOU for allowing me to Q after sleeping in till 4:25 and arriving at the AO at 4:43. 13 min late. Instead of Legs AND Arm day…you got a little Legs and Arm day. Your grace and willingness to follow I hope is a testament to all those fearful of taking the Q. </p><p> </p><p>We are all human and F3 has no place for self pride or egos. You won't find them here. Show up. Be willing to have accountability and it’s always worth it. Grace is abundant in this group and we just want you to show up and give all you have while with us!</p><p> </p><p>Now…..with that said leadership comes with accountability and post workout we ran out of time sooo…due to lack of penalty burpee time I was assigned a 3 mile run and 10 burpees. Total of 13 for being THE FREAKIN Q and being late TO MY OWN SHOW! Those have been completed this AM. Love you all. Cheers till Bunyan takes over tomorrow.</p><p> </p><p> </p>

May 7, 2024

The 3 Quarter Q

<p>7 PAX came out on a foggy morning to work hard. The workout was simple, and was based on a link One shot sent me yesterday. For those of us participating in the May challenge, everything we did counts. </p><p> </p><p>Mosey to the end of the parking lot. </p><p> </p><p>Dora 2-4-6. </p><p>One PAX does an exercise, teammates run to the other end of the parking lot and back. One runner replaces the PAX doing the exercise and the others run. Cumulative totals.</p><p> </p><p>200 WW2.</p><p>400 Merkins.</p><p>600 Curls.</p><p> </p><p>Mosey back to pavilion. </p><p> </p><p>Pinky Pies. 10-6 as we ran out of time. </p><p> </p><p>COT. Welcome FNG Road Runner. He saw the article in the Merchandiser. Prayers for Bunyan's M, Eagle's M, Sunspot's daughter, Big Blue end of school year is on the horizon, Amnesia for his race yesterday, and for any I missed. </p><p> </p><p>Double Down out! </p>

May 6, 2024

Dora Dora Dora (May challenge)

<p>Ten PAX beat the #Fartsack to put in work on a chillier than the rest if the week morning. There wasnt a theme prior to, then there became a theme during writing. Today we honored my M and celebrating her 40th birthday. You are probably thinking 40minutes of star gazing right?!? Yeah no! Here is what we did...</p><p> </p><p>WARM-UP: </p><p>Mosey</p><p>Bat wings</p><p>Monkey x40</p><p>Merkins x20</p><p>Squats x20</p><p> </p><p>THE THANG :</p><p>Grab a block and head to the field…</p><p> </p><p>40 Monkey humpers - murder bunny out- 40 merkins - rifle carry back</p><p> </p><p>40ic flutter kick w/ block pressed - MB out - 40ic curls - rifle carry back</p><p> </p><p>40 block squats - MB out - 40ic toe taps - rifle carry back</p><p> </p><p>40 monkey - MB out - 40 merkins - rifle carry back</p><p> </p><p>Mosey around field</p><p>40 block rows</p><p>40 block WW2</p><p>40 Monkey’s</p><p>40 Merkins</p><p> </p><p>Put blocks away and mosey to playground</p><p>40 hanging crunches</p><p>Mosey to pavilion</p><p> </p><p>MARY: </p><p>40ic Freddy mercury</p><p>40 J-lo's </p><p>Various stretching</p><p> </p><p>MOLESKIN: </p><p>Phew, some of those woth 40 reps was tough, others not so much. Way to push hard and grind it out when it got tough. For those doing any extra challenges, you got 120 merkins in 💪. </p><p> </p><p>Thanks for celebrating my M's bday in the only way F3 knows how by doing lots of reps. Good work. </p><p> </p><p>Until next time, </p><p> </p><p>Sunspot OUT! </p>

May 4, 2024

Sunspots Ms Bday Beatdown

<p><span style="font-weight:bold"><span style="text-decoration:underline">Warm Up</span></span></p><ul><li><span style="font-weight:bold">Ranchor Arm Swing</span> - 26 IC</li><li><span style="font-weight:bold">Imperial Storm Trooper</span> - 26 IC</li><li><span style="font-weight:bold">Lock S Foils in Attack Position</span> – Get Motivated for the Battle of Yavin!</li></ul><p><span style="font-weight:bold"><span style="text-decoration:underline">The Thang</span></span></p><ul><li><span style="font-weight:bold">Dewback Crawl to the Basketball Court</span></li><li><span style="font-weight:bold">Boba Fitt and the Sarlacc Pit</span></li><li>Mandalorian Crunches - 26 IC</li><li>Sarlacc Climbers - 26 IC</li><li><span style="font-weight:bold">Stormtrooper Sprint to pavilion</span></li><li><span style="font-weight:bold">Rinse and Repeat Boba Fitt and the Sarlacc Pit</span></li><li>Mandalorian Crunches - 26 IC</li><li>Sarlacc Climbers - 26 IC</li><li><span style="font-weight:bold">Tantan Hop to Tree and Back</span></li><li><span style="font-weight:bold">Kessel Run to Blocks and back to Pavilion – </span>Typically a distance of 20 parsecs, we did it in less than 12parsecs</li><li><span style="font-weight:bold">Dagobah Training with Yoda - </span>Team up with PAX. One PAX weaves in and out around the picnic tables with their Yoda while the other PAX does the work on a picnic table. Switch until the team completes all the work.</li><li>o 104 (4) Tusken Raider Twists</li><li>o 104 Imperial Push-ups</li><li>o 104 Sith Squats</li><li>o 104 (4) count Gungan Flutter Kicks</li></ul><p><span style="font-weight:bold"><span style="text-decoration:underline">Mary</span></span></p><ul><li><span style="font-weight:bold">Anakin Skywalker –</span> lay on your stomach with no biological arms or legs, absolutely defeated, Crawl as far as you can with your one remaining robotic arm in one minute.</li><li><span style="font-weight:bold">Holochess</span></li></ul><p><span style="font-weight:bold">Count-O-Rama</span></p><p><span style="font-weight:bold">Name-O-Rama</span></p><p><span style="font-weight:bold">COT</span></p><p>Thanks for celebrating Star Wars Day and my 52nd birthday with me today brothers! May the Fourth Be with You.</p>

May 4, 2024

May the Fourth

<p>Run-Ruck, awesome job fellas! Welcome Batman!</p><p> </p><p>COT</p><p>Prayer for injured PAX and family members, Prayer for Square and his family, Eagle and Bunyans M and their family. Button with recent marriage and Batman with his new endeavor of freelancing!</p>

May 2, 2024

Thursday Run / Ruck

<p>Warm-a-Rama</p><p>Mosey 0.5 mi to "Chowdah" Hill</p><p> </p><p>The Thang</p><p>10 merkins </p><p>15 squats</p><p>Mosey to bottom of hill and then back to the top</p><p> </p><p>Repeat for a total of 7x (1 mi)</p><p> </p><p>Mosey 0.5 mi back to inner den</p><p> </p><p>10 merkins</p><p>15 squats</p><p>5 pullups</p><p>Repeat for a total of 3x</p><p> </p><p>Mosey back to flag</p><p> </p><p>COT</p><p>Prayer for injured PAX and family members, praise for breath and brothers to sharpen each other, prayer for M's, and HIM leadership.</p><p> </p><p>Thanks for following my lead.</p>

May 1, 2024

Lather. Rinse. Repeat. Always repeat.

<p>Warmarama<br/>- mosey<br/>- toy soldiers <br/>- Michael phelps <br/>- arm circles and circle arms<br/>- monkey humpers<br/><br/><br/>The thang - Doracides<br/>2 pax team together and complete the following <br/>- 100 merkins<br/>- 200 Big Boy sit ups<br/>- 300 squats<br/>- 200 mountain climbers and ,200 shoulder taps<br/><br/>One partner does the above, the other does suicides. 1 burpee at first cone, 2 burpees at second cone, 3 burpees at third cone</p><p> </p><p>COT</p><p>t</p>

April 30, 2024

Doracides

<p>Stretch: eyes to the sky or the Double Down 2x. </p><p> </p><p>Move to pavilion. </p><p> </p><p>Coyote Uglys</p><p> </p><p>Partner up, wheelbarrow position, climb up to first level of picnic bench. Merkin. Climb to the top. Merkin. Climb down to middle level. Merkin. Climb down to ground level, merkin. Repeat three times and switch. </p><p> </p><p>Mosey to the end of the parking lot. </p><p> </p><p>Dolly 1-2-3. Same partners. One partner does Carolina dry docks, other runs to other end of parking lot and returns. Continue until cumulative 100 completed. 200 WW2. 300 Squats.</p><p> </p><p>Mosey back to the pavilion. </p><p> </p><p>Round 1</p><p> </p><p>Weighted mosey to the playground (several rucks and some sandbags). </p><p> </p><p>Patches wisely suggested that pull-ups where I intended was probably not a good idea, so I modified and took them out. </p><p> </p><p>Merkins OYO to failure</p><p>30 goblet squats (optional: with a ruck or sandbag)</p><p>60 second glute bridge (or whatever the F3 name for it is)</p><p> </p><p>Round 2</p><p> </p><p>Weighted mosey back to the pavilion </p><p> </p><p>Merkins - OYO 2 fewer reps than completed in round 1</p><p>25 goblet squats (no weight to save time)</p><p>50 second glute bridge</p><p> </p><p>COT: </p><p>Announcements- Convergence last weekend in July, picnic at destination park 5/26 3-8, CSAUP at HOY on Memorial Day.</p><p>Prayers- Eagles M, the Hostetter family whose sophomore at Day spring academy passed away. </p><p> </p><p>That's a wrap! Great way to start the week, and thanks for joining us this morning! Shovel looks great, now to find some fng's! 😁</p>

April 29, 2024

Launch Destination Park

<p><span style="font-weight:bold"><span style="text-decoration:underline">Warm Up:</span></span></p><p>-7:00 AM – The mooses noses have been wiped and the specially trained Ecuadorian mountain llamas are ready to go! And those responsible for this craziness have been sacked! 49 Years ago…April 28th, 1975 Monty Python & The Holy Grail premiered in NY!</p><p>-Opening scene…Horseback Riding.</p><p>-Low Squat & Hold, jump one leg to the other, act like riding horse, clap w/ bricks on 1, 2, 3…like banging coconut shells together to sound like clopping horse feet</p><p>-King Arthur comes to a castle, and they discuss where they got coconut shells from. A swallow could’ve carried them. An African or European Swallow?</p><p>-Arm Flaps (x10 IC) with a brick in each hand</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">The Thang:</span></span></p><p>-Horsey Walk while clapping bricks to first baseline…</p><p>-“Bring Out Your Dead” – Dying Cockroach w/ bricks (x15 IC)</p><p>-“I’m not dead yet!” – Cockroach Resurrection w/ bricks (x15 IC)</p><p>-“Oh! Come and see the violence inherent in the system! Help! Help! I’m being repressed!”</p><p>– Repressed Bear Crawls w/ Bricks (Approx. 20 yds. to cones)</p><p>-Black Knight of the Bridge, “None shall pass!” “Just a flesh wound!”</p><p>-No Surrenders – (x15 IC)</p><p>-Horsey Walk approx.. 20 yards towards large pavilion.</p><p>-“We have found a witch, may we burn her!? “How do you know she’s a witch?” “She turned me into a Newt!”</p><p>-Newton’s Cradle w/ bricks (x12 IC)</p><p>-“So, if she weighs the same as a duck, she’s made of wood, and therefore, a witch!</p><p>-Duck Walk (approx. 10 yards towards playground)</p><p>-“Let us ride to Camelot”</p><p>-Horsey Walk rest of the way to Playground: Stop at look at Playground, “Camelot!” “It’s only a model”</p><p>-Half of group does: Hillbilly Walkers (x10 IC), other half does Imperial Squat Walkers (x10 IC), then switch and repeat</p><p>(“Well, on second thought, let’s not go to Camelot. It is a silly place.”)</p><p>-Turn around and Horsey walk back towards baseball field, after about 20 yds. stop suddenly…</p><p>-God Assigns the Quest for the Holy Grail.</p><p>“For it is your sacred task to seek this Grail. That is your purpose, Arthur: the Quest for the Holy Grail.”</p><p>-We’re Not Worthy w/ Bricks (x10 IC)</p><p>“Oh don’t grovel! If there’s one thing I can’t stand it’s people groveling.”</p><p>-Goblet Squats (x10 IC)</p><p>-Horsey Walk to “castle” (BBQ hut)…leave bricks there…</p><p>-French Taunter: “I fffart in your general direction! Your mother was a hamster, and your father smelt of elderberries!”</p><p>-3 Burpees, then Run Away!!! - Sprint across field to base of hill at road.</p><p>The Tale of Sir Robin – Scared of 3 headed giant…</p><p>-Army Crawl 10 yards…NUR back to playground where we left the bricks</p><p>-Horsey walk to bathroom building…</p><p>Sir Galahad at Castle Anthrax –</p><p>-Hello Dolly (x10 IC)</p><p>-Pickle Pointers w/ bricks on stomach (x10 IC)</p><p>-Flutter Kicks (x20 IC) …Sir Galahad was drug out of the castle kicking and screaming by Sir Lancelot</p><p>-“We are the Knights Who Say Ni! The Knights Who Say Ni demand a sacrifice. We want…a shrubbery!”</p><p>-High Knees from bathrooms to line of shrubs at Trojan’s house. (Leave bricks at bathroom)</p><p>Tale of Sir Lancelot…Oh wait…Interruption… Sun and clouds are jump squatting shaking the ground!</p><p>-Jump Squats (x10 Single Count, Q calls up)</p><p>Tale of Sir Lancelot – Sir Lancelot storms Swamp Castle…Run in place for approx. 49 seconds.</p><p>-Sprint to bricks at bathroom…</p><p>-Grab bricks and horsey walk to first baseline…</p><p>-Behold the cave of Caerbannog!</p><p>“Bones of full fifty men lie strewn about its lair. So, brave knights, if you do doubt your courage or your strength, come no further, for death awaits you all with nasty, big, pointy teeth.”</p><p>-Murder Bunny w/ bricks to cones (approx. 20 yds.)</p><p>-Run Away – Run back to start line w/ bricks in hand!</p><p>-Holy Hand grenade of Antioch: Brick Swings (x10 IC), Last count, toss the bricks (1..2...5!)</p><p>-Run to grab bricks, and run to cones…</p><p>-The Gorge of Eternal Peril & the Bridge of Death…</p><p>“He is the keeper of the Bridge of Death. He asks each traveler five questions—“ “Three Questions”</p><p>“Who would cross the Bridge of Death must answer me these questions three, ere the other side he see.”</p><p>-Ask a question: PAX who answers the question, if he answers correctly, hold Al Gore, rest of PAX do 3 Burpees w/ Bricks.</p><p>-Question 1: In the movie, what is the Enchanter’s name? (Answer: Tim)</p><p>-Everyone do 3 burpees</p><p>-Question 2: What do the knights who recently said “Ni” want the knights to cut down the mightiest tree in the forest with? (Answer: A herring)</p><p>-Everyone do 3 burpees</p><p>-Question 3: “Suffice to say is one of the words the Knights of Ni cannot hear.” What is the word they can’t hear? (Answer: “It)</p><p>-Everyone do 3 burpees</p><p>-Rifle Carry bricks back to first baseline…</p><p>-“The Castle Auuggh. Our quest is at an end!“ But the French taunter is there! “Walk away. Just ignore them.” – Horsey walk away back to cones.</p><p>“We shall attack at once!”</p><p>-Line up…</p><p>-Sprint to parking lot…act like we’re going to do another exercise, but just end it.</p><p>No Mary! We all got arrested and had to head to the police station. (Actually, couldn’t have planned it better that there were police officers across the street the whole time during the WO)</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">COT:</span></span></p><p>Prayers for Butter Knife for guidance and direction in his job, as he and the rest of the school deals with a difficult time. And prayers for the student of the school who is fighting for his life right now. Prayers for Trojan, for support, wisdom, and guidance. Remember fellas, you have these great HIM’s surrounding you, shouldering these burdens with you. As we think about and deal with our burdens everyday, and feel the weight of oppression, let us remember the cross, and sacrifice Christ made for us, by defeating our oppressor, by suffering shame, and separation from God on the cross on our behalf. Every trial and test we face in this life, he has already taken them for us.</p><p>Remember the official start of Destination AO at Overlook Park is this Monday morning at 5:30! CSAUP at House of York on Memorial Day. PA Convergence is coming up, and shirt order is ready. The link is on Band.</p><p>Thanks for following my quite silly lead today! So great to see the weird faces we were getting from people walking by!</p><p> </p><p>~Bunyan…(I mean King Arthur) Out!</p>

April 27, 2024

Monty Python & The Holy Grail

<p>This WOD follows along with the different scenes of Monty Python's The Holy Grail. IYKYK... If you don't then watch the movie and reread the BackBlast :-)</p><p> </p><p><span style="font-weight:bold">Warm Up - Begin your quest!</span></p><p>PAX partner up (one acts as the knight the other the squire) and horsey walk (skip) to the shed to grab coupons. Whilst horsey walking the squire shall cup his hands to make the clopping horse noises.</p><p>Once the coupons have been distributed... we shall learn about Swallows (African or European) and their maximum velocity and carrying proweress with... </p><p><span style="font-weight:bold"><span style="font-style:italic">Swallow Wings:</span></span> Arm Circles (12 IC), Circle Arms (12 IC), Seal Claps (12 IC), Overhead Claps (12 IC) and Moraccan Knight club (12 IC).</p><p> </p><p>Next we shall travel through the plague infected town where we shall be encouraged to... <span style="font-weight:bold"><span style="font-style:italic">"Bring Out Your Dead"</span></span>: Rifle Carries with Coupon 15 yards then Dying Cockroach (12 IC), rinse and repeat 4 times.</p><p> </p><p>Following that harrowing experience, we meet the serfs of the automomous collective, or was it a self-perpetuating autocracy in which the working classes, no... it was an anarcho-syndicalist commune, where they take turns to act as the executive-officer-for-the-week and they object to King Authur wield supreme executive power just ’cause some watery tart threw a sword at him. This all leads to them feeling...</p><p><span style="font-weight:bold"><span style="font-style:italic">RE-Pressed</span></span>: Three count Block Press (24 IC)</p><p> </p><p>Before we can continue our journey, we encounter the Black Knight blocking our path. We quickly dispatch him but he does not give up the fight, which reminds us to...</p><p>Never Surrender (10 IC)</p><p> </p><p>We ride on (Horsey Walk/Skip) to the next village (bleachers) where we come across a witch trial. We learn that witches burn because they are made of wood and weigh as much as a duck (or very small pebbles) which is why they will float. Ultimately we will...</p><p>Burn 'er: 11's with Irkins and Dips. *** Side note we also learn the Q is very bad at counting.***</p><p> </p><p>We finally arrive at Camelot ('tis only a model really) and realize that it is a rather silly place full of dancing and...</p><p>Hill Billy Walkers (24 IC)</p><p> </p><p>After leaving Camelot, we have a vision where we receive our quest for the Holy Grail. And of course grails are shaped like goblets so...</p><p>Goblet Squats (24 on my down)</p><p> </p><p>Shortly after receiving the quest for the Holy Grail we came upon a castle full of un-savory fellows who threw cows at us and taunted us by saying "Your mother was a hamster and your father smelt of elderberries." Which caused us to scatter and...</p><p>Runaway with Elderberries (Burpees): Sprint 15 yards then 5 Burpees. Rinse and repeat 4 times.</p><p> </p><p>Not to be outdone, Sir Robin the Brave encountered the three headed giant who ended up arguing with himself about the best way to dispatch Robin, so he...</p><p>Bravely Fled: Nur 15 yards with 10 Burpees 2 times.</p><p> </p><p>Sir Galahad discovered the interesting, yet deadly, Castle Anthrax. To keep the G rating of the back blast I shall not go into detail what was discovered there, as this is not that kind of group. However it did lead to...</p><p>Naughty Zoot: Hello Dollies (24) and Pickle Pointers (24).</p><p> </p><p>We eventually come back to our senses, only to encounter the...</p><p>Knights who say Niii: High Knees 25 yards to the shrubberies (which happened to be not to big, nor too small, and since they were owned by Rapho park I have no idea how expensive they were) and back.</p><p> </p><p>Next we checked in with Sir Lancelot who travels to Swamp Castle and attempts (miserably) to rescue...</p><p>Prince Herbert: Horsey Run/Skip around the ball only to wind up where we started.</p><p> </p><p>Finally all the Knights come back together and meet a mysterious enchanter who tells us the location of the Grrrrrrrrrrrrrail is named in the cave of the...</p><p>Vicious Rabbit: 5 Murder Bunnies out and 5 Murder Bunnies back.</p><p> </p><p>We are able to dispatch the rabbit with big, nasty, pointy teeth, by throwing the...</p><p>Holy Hand Grenade of Antioch: Block Swings (12 IC)</p><p> </p><p>After such carnage, it is best that the coupons were put away before meeting the Keeper of the Bridge of Death over the Gorge of Eternal Peril. PAX were asked five, no three, questions and if correct, hold Al Gore for a 24 count, or if incorrect 5 merkins.</p><p>Question 1: In the movie, what is the Enchanter’s name? (Answer: Tim) *** Incorrect Answer given.</p><p>-Question 2: What do the knights who recently said “Ni” want the knights to cut down the</p><p>mightiest tree in the forest with? (Answer: A herring) *** Incorrect Answer given.</p><p>-Question 3: “Suffice to say is one of the words the Knights of Ni cannot hear.” What is the</p><p>word they can’t hear? (Answer: “It) *** Correct Answer Given.</p><p> </p><p>Next we lined up in a circle for the next exercise... but we stop the workout suddenly for no apparent reason. All questions from the PAX are left unanswered as we run back to the flag.</p><p> </p><p>Count-o-rama</p><p>Name-o-rama</p><p>COT</p><p> </p><p>Prayers: </p><p>Fridge's job situation</p><p>Eagle's family</p><p>Bunyan's family</p><p>Button's upcoming wedding</p><p>Buffalo's job situation (praise)</p><p>and other prayers in our hearts left unspoken...</p><p> </p><p>It was a lot of fun collaborating with Bunyan to come up with this work out. We each took slightly different exercises at times but the premise was the same. </p><p> </p><p>Thank you for following my lead...</p><p>Meatball out!!!</p><p> </p><p> </p><p> </p>

April 27, 2024

SPAMALOT the slightly longer version of Monty Python & the Holy Grail

<p>Seven PAX stepped into the gloom on a cool spring morning. Three PAX picked the running option and made a mark on the neighborhood with a first attempt at GPS graffiti/art. The idea is the GPS trail forms a word or picture, and doesn't upset the neighbors.. It worked out to be 4 miles with a few intervals mixed in, so it was a perfect distance.</p><p>Three PAX rucked for a distance of 2.83 miles, and one PAX did an alternative route making a few loops in the neighborhood.</p><p> </p><p>We lifted up prayers for Eagle and Bunyans M's, Square and his new baby, and Amnesia with his upcoming race.</p>

April 25, 2024

Road Graffiti

<p>BackBlast:</p><p>10 exercises 10 reps 10 rounds. Ten to the 3rd power = 1,000 total reps.</p><p>Most with the block in hand</p><ol><li>Squats</li><li>Calf Raise</li><li>Curl</li><li>RDL</li><li>Tri-cep ext.</li><li>OH Press</li><li>Lunges</li><li>SSH</li><li>Merkins</li><li>Burpees</li></ol><p>while I was working out a crowd gathered around. So I had to stop and take a picture with my fans. A few of them couldnt take their eyes off of me. I must be a perfect 10. 🤣 </p>

April 24, 2024

Perfect 10

<p>13 PAX got out of the fart sack for a hopefully challenging workout this morning. In advance, thank you for bearing with me as I was trying to get used to doing things in cadence before Monday.</p><p> </p><p>Eyes to the sky or the double Down stretch 2x. </p><p> </p><p>The Burp and Merk. 10 total burpees, but each time you go down, increase the merkins count by one. So burpee, 1M. Burpee, 2M. Continue until 10M.</p><p> </p><p>Mosey to the large pavilion. </p><p> </p><p>4 corners escalator:</p><p> </p><p>Run to cone one, 10WW2.</p><p>Run to cone two, 10WW2, 20 lunges per leg.</p><p>Run to cone three. 10WW2, 20 lunges per leg, 30 mountain climbers IC.</p><p>Run back to pavilion. 10WW2, 20 lunges per leg, 30 MC IC, 40 dips.</p><p> </p><p>Hindenburg Blimps.</p><p> </p><p>Round 1.</p><p> </p><p>Run to cone 1. 10 Carolina Dry Docks. Repeat same exercise on all four corners for 40 total.</p><p> </p><p>Round 2.</p><p> </p><p>20LVC's IC each cone. 160 total.</p><p> </p><p>Round 3.</p><p> </p><p>30 Merkins each cone. 120 total.</p><p> </p><p>Round 4.</p><p> </p><p>40 SSH IC first two comes. Last two single count. </p><p> </p><p>Mosey back to parking lot.</p><p> </p><p>COT.</p><p> </p><p>Announcements. </p><p>Destination (Overlook) Park AO kickoff begins Monday morning 5:30 for 45 minutes. Convergence last weekend in July. Details to follow. House of York CSAUP Memorial day. Coffee convergence Saturday West Hempfield Fire and Rescue 3476 Marietta Ave, Lancaster PA 17601. </p><p> </p><p>Prayer requests. </p><p>Rapunzel potential job change.</p><p>Eagle and Bunyan's M's have began corresponding. Prayers for healing.</p><p>Hardocde relative Rusty Herr. Very unusual arrest. Article Below. </p><p> </p><p>https://www.lancasterfarming.com/farming-news/news/livestock-ultrasound-operators-jailed-accused-of-unlicensed-vet-practice/article_39004570-fcd8-11ee-8396-1f8ec41b214f.htm4</p><p> </p><p> </p>

April 24, 2024

Hump Day

<p>Warmup</p><p>- Grass pickers, Michael Phelps, 3rd world squats, arm circles/circle arms</p><p>- Carry Block to starting area</p><p>- Mosey around lower pavillion and back to start</p><p> </p><p>The Thing</p><p>Go through extercises below. Stayed together first time through then OYO after that. After completing all 5 exercises, run a lap around the lower pavillion and repeat</p><p>1. 5 Blockees at starting end. Rifle carry to other end and perform <span style="font-weight:bold"><span style="text-decoration:underline">10 “We’re Not Worthy”.</span></span> Farmer carry back to start.</p><p>2. 5 Blockees at start. Rifle carry to cone 3 and perform <span style="font-weight:bold"><span style="text-decoration:underline">15 No Cheat Merkins</span></span>. Farmer carry back to start.</p><p>3. 5 Blockees at start. Rifle carry to cone 4 and perform <span style="font-weight:bold"><span style="text-decoration:underline">20 Power Squats</span></span>. Farmer carry back to start.</p><p>4. 5 Blockees at start. Rifle carry to cone 5 and perform <span style="font-weight:bold"><span style="text-decoration:underline">IC Flutter Kicks or Crunchy frogs</span></span>. Farmer carry back to start.</p><p>5. 5 Blockees at start. Rifle carry to cone 6 and perform <span style="font-weight:bold"><span style="text-decoration:underline">30 shrugs</span></span>. Farmer carry back to start.</p><p>Run loop around lower pavilion, then repeat</p><p> </p><p>COT</p><p>Prayer requests for Hardcode's BIL Rusty (to get back to family soon and for justice), Sunspot's meeting at work this morning with a key client, Bunyan's M and her meeting with a new neurologist, Eagle's M, Square's family and the new baby. As always, 0430 is a great way to start your Tuesday. Thank you Lord for sustaining us</p>

April 23, 2024

Untitled WO

<p>4 sets x 8 Minutes</p><p>Perform as many reps as possible in 8 mins</p><p>After every 25 reps, run 25 yards out and back (50 yards total)</p><p>Rinse and Repeat until 8 minutes is up.</p><p>Rest 1 minute</p><p>Set 1 - Thrusters with Coupon </p><p>Set 2 - Curls with Coupon</p><p>Set 3 - Kettle Bell Swings with Coupon Set 4 - ManMakers with Coupon</p><p> </p><p>*set1= 150reps</p><p>*set2= 175reps</p><p>*set3= 125 alt. btwn KBs and Alpos</p><p>*set4= 75reps</p><p> </p><p>It is an absolutely wonderous place up here. Although it does give off either Dirty Dancing or The Shinning vibes. which movie am I in?</p><p> </p><p> I couldnt make it out to Destination today so I wanted to be with them in spirit as DoubleDown and Amnesia prepare for the official Launch of the AO next Monday. </p>

April 22, 2024

Skytop

<p>Warm Up: </p><p>Abe Begoda- 15IC</p><p>Grass Picker- 15IC</p><p>Monkey Humper- 15IC</p><p>Arm Circles-15IC</p><p>Circle Arms-15IC</p><p>Mosey around soccer Fields</p><p>MARY:</p><p>4 rounds were completed of the following, in between we did a mosey, Slow mosey, then back to a mosy around the construction arond palyground. </p><p>-Dips-20IC/15IC/15IC/15IC</p><p>-Bulgarian split Squats-20IC/15Since Count/15SC/15SC</p><p>-Merkins: 20IC/20IC/15IC/15IC</p><p>-WW2s: 15IC/15IC/15IC/15IC</p><p>-Derkins: 15SC/15SC/15SC/15SC</p><p>- SSH: 20IC/50 SC/20IC/30IC</p><p>Cool down: </p><p>- LBC 15IC</p><p>-American Hammers 15IC</p><p>-Flutter Kicks, 15IC 3 positions. </p><p> </p><p>Thanks for follwoing my lead, needed to bust back out to Q, its been a while! </p><p>Turnpike was trying to bring out another Q during the picture, we werent trying to go for the ultimate band album. Thankful for the great day and time with this group of men. </p><p> </p><p> </p><p> </p>

April 21, 2024

OJ Rapho time

<p>2 PAX showed up to ruck, and they did 4 miles. </p><p> </p><p>14 PAX hopefully learned something regarding income taxes. First thing we did was mosey to the large pavilion. Then explain...If you happen to file your taxes late, penalties are as follows:</p><p> </p><p>Failure to file. 5% of what you owe per month capped at 25%.</p><p>Failure to pay. .5% of amount owed capped at 25%.</p><p>Interest penalty. Rates are determined quarterly, but are currently 8% charged daily.</p><p> </p><p>Moral of story... File and pay your taxes on time! 😁.</p><p> </p><p>First question that most know. Name of the tax form filed for income taxes with the IRS. 1040.</p><p> </p><p>10 slow merkins in cadence.</p><p>40 squats single count.</p><p>Reduce by one and four, so round two was 9/36, 8/32, etc.</p><p> </p><p>Second question. What are the tax rates for long term capital gains? There are three, but we only used two. 0, 15, 20 depending on income. </p><p> </p><p>15 lunges per leg. </p><p>20 Flutter kicks in cadence.</p><p> </p><p>Reduce each exercise by one, 14 lunges 19 FK. I knew time was an issue so we stopped at 10 and 15.</p><p> </p><p>Next question. How much in social security and Medicare taxes does a W-2 employee pay? 6.2% for SS, 1.45% for Medicare. 7.65% total, and the employer matches dollar for dollar. Total paid = 15.3%. </p><p> </p><p>3 laps around both pavilions Indian runs followed by 15 slow dips. Then 1 and 5.</p><p> </p><p>Last question. Lowest and highest income tax brackets. 10 and 37 percent. Rounded up to 40. </p><p> </p><p>10 burpees. 40 SSH.</p><p>8 burpees. 36 SSH. </p><p> </p><p>Mosy back to flag. </p><p> </p><p>COT. Announcements- convergence end of July, Destination Park kickoff is 4/29, Eagle posted F3 merchandise for sale. </p><p> </p><p>Prayer requests-Bunyan and Eagles M's, Popos ankle (he took a spill running to fast around the pavilion), Care Bears' daughter college visitation season, and Double Down as Boomerang is taking his car to prom tonight. </p><p> </p><p>Thank you for listening to me ramble, and shout out to square for fixing the coffee. Drawstring and I had no idea how much water versus ground coffee to use. You all would still be flying if Square hadn't fixed the coffee! 😂😂😂.</p><p> </p><p>Double Down out! </p><p>MMMost </p><p>ooMosey </p>

April 20, 2024

Tax Deadline...Has passed. What happens now?

<p><span style="font-weight:bold">Backblast 4/18/24: # Rapho run / ruck : Hello Thursday</span></p><p>2 runners and 2 Ruckers out in some miles this morning. Nice work everyone! The Ruckers did 2.83 miles, and the runners did 4.01 miles!</p><p><span style="font-weight:bold">Warmarama</span></p><p>Light stretching</p><p><span style="font-weight:bold">The Thang</span></p><ul><li>2 Pax ran around the park doing intervals, alternating 30 sec sprint, 1 min 30 sec easy run! 💪</li><li>2 Pax rucked 2.83 miles around the neighborhood!</li></ul><p><span style="font-weight:bold">Prayers</span></p><p>Buffalo work situation and wisdom</p><p>Safe camping weekend for F3 pax</p><p>Safe travels for scouts to navel accademy</p><p>Bunyan m</p><p>Eagle m</p><p>square family</p><p>Hardcodes daughter</p><p>Baymax to get some sleep / rest</p><p><span style="font-weight:bold">Thanks for following my lead today!</span></p><p><span style="font-weight:bold">Caterpillar out</span></p>

April 18, 2024

Hello Thursday

<p>The thang</p><p>arm circles</p><p>Circle arms</p><p>Grass pickers</p><p>21s</p><p>Michael Phelps</p><p> Indian run with our coupons farmer carry to rifle carry </p><p>World War I feed and block</p><p> Murder bunny</p><p> trojan Merkins</p><p> murder bunny </p><p>Mario jumps</p><p>run around playground </p><p>side straddle hops </p><p>run around playground </p><p>side straddle hops </p><p>C.O.T </p><p>prayers for all </p><p>Bunyan M and daughter</p><p>Hardcode daughter </p><p>Eagles M </p><p>Humble Pie interview </p><p>Juice and the Bus </p><p>Square and Family </p><p>My nephews wedding </p><p> </p>

April 17, 2024

Let’s explore…

<p>Warm Up:</p><p>Michael Phelps X 8</p><p>Arm Circles X 8</p><p>Foxholes X 8 (Sit up...Roll over...Pushup...one...Situp...Roll Over....Pushup...two</p><p> </p><p>PAX Start at a 10 count of all exercises and after completing 10 of Each (50 Reps)...Run a Lap around the Parking lot out to the flag and back to the circle. From there do 9 of each excerise (45 Reps)...and so on till finish or time expires. </p><p> </p><p>Exercises:</p><p>10 burpees</p><p>10 thrusters</p><p>10 Curls</p><p>10 Calf Raises</p><p>10 WW3s</p><p> </p><p>Lap</p><p>9 of Each Exercise and Lap. Continue till time ran out or you finish. </p><p> </p><p>Be a Bison - (Stole this from our Pastor this sunday after I didn't belive his sermon and looked it up myself...it's real... :) )</p><p> </p><p> In nature the American Bison is different than the Cow. When a storm comes cows herd together and run from the storm...inevitabily the storm hits the heard and moves with them and keeps them in the storm for a long period of time....</p><p> </p><p>The opposite is the American Bison (I may have said Buffalo) who actually when they sense a storm coming run directly into it. This allows them to get through the storm quicker and out the other side. </p><p> </p><p>Point: Be a Bison and face whatever conflict you have directly and head on. Jesus even tells us very specific directions on how to deal with conflict in Matthew...WILDCARD and prepare yourself.....it's not talk to their boss or try to talk around it or just forget about about it or be passive aggresive nice...its direct and it's personal. It means its uncomfortable and very anti culture right now but as Men who want to follow after our Lord we owe it to ourselves and other sto show how to deal with conflict. The part I love the most is if it needs escalating...our LORD spoke about that to...cause it works.</p><p> </p><p>Bottom Line: Many people use the "where 2 or more are gathered I am with them...but my takeaway is where this passage begins and that is with conflict. Let's embrace conflict and let it bring us together.</p><p> </p><p>”“If your brother sins against you, go and tell him his fault, between you and him alone. If he listens to you, you have gained your brother. But if he does not listen, take one or two others along with you, that every charge may be established by the evidence of two or three witnesses. If he refuses to listen to them, tell it to the church. And if he refuses to listen even to the church, let him be to you as a Gentile and a tax collector. Truly, I say to you, whatever you bind on earth shall be bound in heaven, and whatever you loose on earth shall be loosed in heaven. Again I say to you, if two of you agree on earth about anything they ask, it will be done for them by my Father in heaven. For where two or three are gathered in my name, there am I among them.”“</p><p>Matthew 18:15-20 ESV</p><p> </p>

April 16, 2024

10-1 Countdown and Run

<p>Backblast: 4/13/2024 Rapho Park </p><p> </p><p>Sometimes Life is Wonderful but sometimes.... life's the pits!</p><p> </p><p>Warm up:</p><p> </p><p>21's then 10 merkins ic. In between merkins I randomly called on a PAX to give one of the core principles. (Rinse and repeat x 5). We had 1 set of 5 penalty burpees due to an over count on the second round </p><p>Grass pickers 10 ic</p><p>Windmills 10 ic</p><p> </p><p>Mosey to shed and grab a coupon. Went to pit.</p><p> </p><p>11's-</p><p>10 WW3's, reverse murder bunny down hill, 1 block squat, murder bunny up hill. (9/2, 8/3, etc.)</p><p> </p><p>Sometimes we need to crawl out of the pit....Tunnel of Love up hill (x 3)</p><p> </p><p>11's</p><p>Bent over arm rows (10/1, 9/2 etc.) walking up and down hill.</p><p> </p><p>Took coupons back to shed and mosey back to the flag.</p><p> </p><p>Did a few stretches for Mary</p><p> </p><p>Due to "looks good on paper", that sucked up all the time...what a pity!!!</p><p> </p><p>Thanks, Mates! Keep on rocking!! </p>

April 13, 2024

Sometimes Life is Wonderful but Sometimes life's the Pits

<p><span style="font-weight:bold">Warm ups</span></p><p>pigeon hold for 30</p><p>Circle arms</p><p>Arm circles</p><p>Motivator</p><p>Monkey jumpers</p><p>The thang</p><p>Mosey to pavilion</p><p>30 curls</p><p>Pavilion pull ups</p><p>Run around the base ball diamond back to blocks</p><p>30Inverted shoulder tap</p><p>10Seal burpees</p><p>Run the hill beside baseball field</p><p>30Backwards squats with block</p><p>30Dips</p><p>Gorilla walk bbq pit run back to blocks</p><p>Feed bag carry to cone</p><p>Team Merlin’s to 200</p><p>Reverse crunches100</p><p>30 Over head press</p><p>10Pistol squats</p><p>Run</p>

April 13, 2024

Pick who you want to be

<p>6 pax made it out to ruck / run.</p><p>Run made it to 4 miles and Ruck clocked 2.8 miles</p><p> </p><p>COT</p><p> Prayers for Bunyan and his M, Eagle's M, Square's family with the new baby, and Baymax son. </p>

April 11, 2024

Run

<p> 520 stretch</p><p>530 warm up</p><p>Michael Phelps x15</p><p>Arm circles x15</p><p>Circle arms x15</p><p>Power jump (single count) x15</p><p> </p><p>The Thang</p><p>" The Decimator"</p><p>10's between cones (Carry coupons between cones)</p><p>1) Side straddle hops/ Mexicans</p><p>2) Shoulder press/ Goblet squat</p><p> </p><p>The "Annihilator"</p><p>Core </p><p>WW2 </p><p>Frog humpers</p><p>Chinook</p><p>Scissors</p><p>10,9,8,7,6 of all</p><p> </p><p>Hammer hold for as long as you can</p><p>COT</p><p>1) Prayer request for Square and his family with a new baby at home.</p><p>2) Prayer for Humble pie about having a meeting with a friend to discuss things of God. Wisdom and discernment.</p><p>3) Prayer for Bunyan for his mom having cataract surgery today.</p><p>Continued Prayer for his "M" Prayer for healing and peace.</p><p>Prayer for bunyan peace and wisdom as he deals with frustration and anger over family dynamics.</p><p>4) Prayer for Eagles "M" for peace and healing. Also for his nephew as he is in the miltary conducting special forces selection training. </p><p>5) Praise for F3 and our brotherhood. </p><p>As iron sharpens iron, so one person sharpens another.</p><p>Proverbs 27:17</p><p> </p><p> Great job this morning brother!!!</p><p> </p><p>Great job this morning.</p><p> </p><p> </p>

April 10, 2024

🔥"Man on Fire"🔥

<p>Warmup</p><p>- Mosey, karaoke, high knees, butt kickers, over/under gate</p><p>- 21's (1x!)</p><p> </p><p>The Thing</p><p>Circle up. One PAX does exercise while others hold position. Then next PAX does the exercise while all others hold, repeating the process around the circle. See how many times we can go around while holding form</p><ul><li>Merkins. Hold high plank - 20</li><li>Thrusters. Hold low position - 10</li><li>Curls. Hold mid position - 10</li><li>Burpees. SSH -10</li><li>Bent Over Row. Hold tight to chest -10</li><li>Leg raise. Hold 6” above ground -15</li><li>Blockees. Hold CB above head -10</li></ul><p>Mosey to playground</p><p>5's and dimes. 1min EMOM for 10 rounds. 5 pull ups and 10 Merkins every minute</p><p> </p><p>Mosey back to flag</p><p> </p><p>COT</p><p>We're all thankful for another morning to gather and workout together, by the grace of God. Good to see Rapunzel back out after a short hiatus. Prayers for Bunyan and his M, Eagle's M, Sunspot's coworker who lost his father, Square's family with the new baby in the house, and any others that God has not forgotten!</p>

April 9, 2024

Round and Round

<p> The Thang</p><p>wind mill 10ic</p><p>21s</p><p>2 rounds crab Indian run </p><p>tunnel of love Indian run </p><p>partner up</p><p>partner 1 run hill</p><p>partner 2 10 merkins 10 ssh 10 WW2</p><p>partner 1 run to street hill 2 times</p><p>partner 2 snerpeys( ww2 then jump up)</p><p>to play ground </p><p>partner 1 50 merkins</p><p>partner2 run play ground</p><p>do again but 50 ssh and 50 WW2</p><p>10 Box jumps 10 step ups</p><p>run play ground 10ssh</p><p>run play ground 20 ssh</p><p> C.O.T</p><p>sports travel </p><p>eagle M</p><p>square fostering 2 kids</p><p>fostering parents </p><p>atv and red cards game.</p>

April 6, 2024

Fun Times

<p>13 PAX beat the #Fartsack to post on a chilly April morning. We gave a nod to my M's upcoming 40th bday and to the beginning of spring baseball season. Here is what we did...</p><p> </p><p>WARM-UP</p><p>Mosey lot- high knee,butt kick,carioca</p><p>Michael phelps x4</p><p>Burpees x10</p><p>IST x26</p><p>Burpees x10</p><p>SSH x84</p><p>Burpees x10</p><p>Squats x40</p><p>Burpees x10</p><p> </p><p>THE THANG:</p><p>Using a LARGE version of a baseball field…</p><p>1st inning:</p><ul><li>Lunge walk to 1st</li><li>Side lunge to 2nd</li><li>Other side lunge to 3rd</li><li>Reverse lunge home</li></ul><p>Burpees x10</p><p>2nd inning:</p><ul><li>bear crawl to 1st</li><li>Lateral crawl to 2nd</li><li>Lateral crawl to 3rd</li><li>Crawl bear to home</li></ul><p>Burpees x10</p><p>3rd inning:</p><ul><li>Sprint to 1st : 10merkins</li><li>Sprint to 2nd : 10 merkins</li><li>Sorint to 3rd : 10 merkins</li><li>Sprint home : 10 merkins</li></ul><p>Burpees x10</p><p>4th inning:</p><ul><li>Nur to first : 10 squats</li><li>Nur to 2nd : 10 squats</li><li>Nur to 3rd : 10 squats</li><li>Nur home : 10 squats</li></ul><p>Burpees x10</p><p> </p><p>MARY: </p><p>Flutter kick x10ic</p><p>Flutter kick (hands to side) x10ic</p><p>Flutter kick (hands overhead) x10ic</p><p>Flutter kick (hands on chest) x10ic</p><p>Hello dolly x40</p><p>Various leg stretches</p><p> </p><p>MOLESKIN: </p><p>Great to see a strong showing of PAX at the Rapho AO. Nice to see Phoenix and meet Radio and Tools. Impressive how Buffalo hasn't missed a post at Rapho and has brought an FNG already. Keep posting and #GivingItAway brother! </p><p> </p><p>Way to put in the work today with lots of burpees. My M hates them so we had to do a lot of them just for her. You're welcome! </p><p> </p><p>Love seeing the PAX pick up the 6. Leave no man left behind and leave no man where we found him! Way to show that today! </p><p> </p><p>Thanks for following my lead. Until next time, </p><p> </p><p>Sunspot OUT!</p>

April 6, 2024

Bday M and Spring Baseball

<p>3 PAXS gather for the 4mi run while 3 PAXs went 2.8 mi ruck. Turnpike had to leave right at 6:15 so he wasn't pictured. </p><p> </p><p>We prayed for</p><p> -Bunyan M</p><p> -Eagle M</p><p> -pray for adjustment with new family dynamics at my household. </p><p> </p><p>Until next time, </p><p>Square out </p>

April 4, 2024

Work it

<p>This Q was inspired by pulling out 33 year old bushes this weekend. Man do those roots grow thick and deep and it’s MASSIVE work to pulled them out…but if you don’t get it all out. It grows back. We had a good shrub removal workout today including a quick last minute Lowes run to make sure it was realistic</p><p><span style="font-weight:bold">Hebrews 12:3-8, 12-17 ESV</span></p><p>“Consider him who endured from sinners such hostility against himself, so that you may not grow weary or fainthearted. In your struggle against sin you have not yet resisted to the point of shedding your blood. And have you forgotten the exhortation that addresses you as sons? “My son, do not regard lightly the discipline of the Lord, nor be weary when reproved by him. For the Lord disciplines the one he loves, and chastises every son whom he receives.” It is for discipline that you have to endure. God is treating you as sons. For what son is there whom his father does not discipline? If you are left without discipline, in which all have participated, then you are illegitimate children and not sons.</p><p><span style="font-weight:bold">3 mins: First we have to Carry our tools from parking lot to the Job Site</span>- Rifle Carry your coupon over to the Far Pavilion</p><p>2 mins:</p><p>A Hernley Q Staple The motivator and then arm circles and then circle arms.</p><p>1 Min: First thing is first….Curls in cadence 15 of em…crack a beer…or a coke before we get started</p><p>1 Min: That drink isn’t sitting right…what happens when you have too much beer - 10 burpees</p><p>Glad we got that out of our system…</p><p><span style="font-weight:bold">5:37 Round 1: The Foliage</span></p><p>1 Min: We gotta get rid of the foliage - Flutter kicks - 25 Count in Cadence</p><p>1 Min: Throw those Leaves in the truck - Alternating Whirligigs 10 Each Side</p><p>1 Min: Let’s grab a drink quick - 20 curls</p><p>2 Mins: Man I’m not Sure what that drink is but 10 burpees</p><p>1 Min: 1 More Shrubs to go Gentlemen - Flutter Kicks 25 Count</p><p>1 Min: Get the leaves in the truck - Alternating Whirligigs 5 Each</p><p><span style="font-weight:bold">5:47 Round 2: The Roots</span></p><p>1 Min: We gotta dig up the roots - Gravediggers - 10 in cadence 4 count - Brutal</p><p>1 Min: Did we get anywhere…NOPE - Plank Hold 1 min</p><p>1 Miin: Dig em up again - Grave diggers - 5 in cadence 4 count (Q Count’d do 10)</p><p>1 Min: Getting Loser - Bear Hold - Bear Crawl Plank Combo hold 1 min</p><p>1 Min: Hit em again Squat Thrust 10 (Kettle Bell Swing)</p><p>1 Min: Got half of em up! Side Plant - 1 min</p><p>1 Min: ONE MORE TIME! Squat Thrust- 10 (Kettle Bell Swing)</p><p>1 Min: Other side Plank - 1 Min</p><p><span style="font-weight:bold">5:58 Round 3: Lowes Run</span></p><p>Still hanging on - Let’s Yank it out with a truck</p><p>Like any good project….we don’t have a chain big enough…off to Lowes… Run to other pavillion and back</p><p><span style="font-weight:bold">6:03 Round 4: Yank It out - We are running out of time!</span></p><p>1 Min: LBCs 25 - 2 Wheel Drive First attempt</p><p>1 Min: Still needs a tug to loosen it up - American Hammers 6</p><p>1 Min: We have to yank with the Truck and pull at the same time - Foxhole 6 to one side (WW2 with roll into Merkin)</p><p>1 Min: Give it another Tug to loosen it up - American Hammers 6</p><p>2 Mins: WW3s - 4W Drive Low baby - Let’s get this thing out 10 to Finish (In Cadence to finish 6 Count)</p><p><span style="font-weight:bold">6:09 Round 4: Time for a Drink</span></p><p>1 Min:15 Curls</p><p>2 Mins: 10 Burpees</p><p><span style="font-weight:bold">6:12: Round 5 Put it Away:</span></p><p>2 Mins: Coupons away</p><p>1 Min: Grass Pickers (Weed Pullers)</p><p><span style="font-weight:bold">COT:</span></p><p>Men - Quite Simply life is hard. DO NOT let a root of bitterness take hold. Stay strong and use your brothers around you to never let that root grow (So we don’t have to spend 45 mins pulling it out)</p><p><span style="font-weight:bold">Hebrews 12:12-17 ESV</span></p><p>Therefore lift your drooping hands and strengthen your weak knees, and make straight paths for your feet, so that what is lame may not be put out of joint but rather be healed. Strive for peace with everyone, and for the holiness without which no one will see the Lord. See to it that no one fails to obtain the grace of God; that no <span style="font-weight:bold">“root of bitterness” </span>springs up and causes trouble, and by it many become defiled; that no one is sexually immoral or unholy like Esau, who sold his birthright for a single meal. For you know that afterward, when he desired to inherit the blessing, he was rejected, for he found no chance to repent, though he sought it with tears.”</p><p>Prayers:</p><p>Bunyan: M and Family and Mom’s Cataract Surgery</p><p>Trojan: Family and Adoption</p><p>Belicheck: Recovery from Concussion</p>

April 3, 2024

Yardwork

<p><span style="font-weight:bold"><span style="text-decoration:underline">Warmarama</span></span>: quick Mosey to the shed to pick up a block...pax voluntarily held Al Gore while they waited. Mosey back. </p><p> </p><p>The Thang: complete rd 1... rd 1&2... rd 1,2,3...up to rd1-10. We dgot Close but did not complete all 10 rounds. </p><p> </p><p>5 oyo Burpees</p><p>5B + 10ic thrusters</p><p>5B+10T + 15 Curls</p><p>5B+10T+15C+20 Merkins</p><p>5B+10T+15C+20M+30Lunges</p><p>5B+10T+15C+20M+30L+35DryDocks</p><p>5B+10T+15C+20M+30L+35DD+40Mtn. Climbers</p><p>5B+10T+15C+20M+30L+35DD+40MC+45Goblet Squats</p><p>5B+10T+15C+20M+30L+35DD+40MC+45GS+50Am. Hammers</p><p> </p><p>Life can escalate quickly so we must prepare our bodies, minds And souls. "We can't do this life thing halfheartedly. There's no time off. There aren't even weekends. We are always preparing for what life might throw at us—and when it does, we're ready and don't stop until we've handled it."</p>

April 2, 2024

Escalator

<p>If you saw my pre-blast, you saw what appeared to be an upper body workout, and a woman doing a plank (only clue that was not at all what we were going to do). </p><p> </p><p>So the focus today was NOT on upper body, but lower body. Blue was definitely fooled, and for those going tomorrow you owe me a thank you in advance! </p><p> </p><p>The thing...</p><p> </p><p>Pinky Pies (10-1), the only upper body exercise.</p><p>Motivator 16-20.</p><p>Lieutenant Dan's with a twist, literally. Squat, lunge each leg, side lunge each leg. 1-10. </p><p>Run for about .4 miles. </p><p>Imperial walkers 30 each side.</p><p>Step ups on benches, 40 each leg.</p><p>Motivator 15-10.</p><p>Bulgarian lunges 20 each leg. </p><p>WW2 20 reps.</p><p> </p><p>COT...Bunyan's and Eagle's M. Boomerang. </p><p> </p><p>As I alluded to above, the Tuesday crew owes me a thank you. Ask Blue what you were going to do, I definitely fooled him. He is changing the workout because we did all legs today, not upper body! </p><p> </p><p>Double Down out! </p>

April 1, 2024

April Fools Day

<p><span style="font-weight:bold">Backblast 3/30/24: # Destination : Ultimate Frisbee / Football !!</span></p><p>What an amazing morning! 2 Pax for a 5:30am ruck exploring the new AO put in 4 miles to start the day! Then 34 Pax made it out to see the new AO and play ultimate Frisbee/ Football! We split into 4 teams and played on 2 fields! Such a great time! Fyi- for future reference, don’t let Patches , Surprise, HotSpur and Double Down be on the same team 😂. Although , they did like my trash talking, and it allowed us to finally score on them 😂. Prayers for Belicheck! He got a concussion from a head to head collision with Big Blue ! Some Pax had to leave before COT and the pic.</p><p><span style="font-weight:bold">Prayers</span></p><p>Bunyan m</p><p>Eagle m</p><p>Lord has risen on Easter Sunday</p><p>Buffalo 7 & 4 year old and wisdom on parenting</p><p>Baymax family and wisdom</p><p>Square family</p><p><span style="font-weight:bold">Thanks for following my lead today!</span></p><p><span style="font-weight:bold">Caterpillar out</span></p>

March 30, 2024

Ultimate Frisbee/ Football

<p><span style="font-weight:bold">Backblast 3/28/24: # Rapho run / ruck : Sprinting towards the weekend !</span></p><p>4 runners and 3 Ruckers made it out this morning to put in some work! Everyone pushed hard today! The Ruckers did 2.85 miles, and the runners did 4.03 miles! It was very nice to have Big Blue join us on a Thursday!! He pushed us today! It was also nice to have OneShot back out as well! Lox was loving having some ruck mates join him on his journey!</p><p><span style="font-weight:bold">Warmarama</span></p><p>Light stretching</p><p><span style="font-weight:bold">The Thang</span></p><ul><li>4 Pax ran around the park doing intervals, alternating 30 sec sprint, 1 min 30 sec easy run! 💪</li><li>3 Pax rucked 2.85 miles around the neighborhood!</li></ul><p><span style="font-weight:bold">Prayers</span></p><p>Bunyan m</p><p>Eagle m</p><p>Lord has risen on Easter Sunday</p><p>Buffalo 7 & 4 year old and wisdom on parenting</p><p>Baymax family and wisdom</p><p>Square family</p><p><span style="font-weight:bold">Thanks for following my lead today!</span></p><p><span style="font-weight:bold">Caterpillar out</span></p>

March 28, 2024

Sprinting towards the weekend

<p style="text-align:left">18 Pax came out in the rain and ran from a scary bunny ! </p><p>Start with The national anthem </p><p>Warm up:</p><p>- Michael Phelps x 25 IC</p><p>- arm circles x 25 IC</p><p>-circle arms x 25 IC</p><p>THE THANG</p><p> Farmer carry to the right field line</p><p>Block curls x 10 </p><p> Murder bunny to next cone </p><p>WW1 x 10 </p><p>Murder bunny to next cone </p><p>merkins feet on block x10</p><p>Murder bunny to next cone </p><p> Block press x 10 </p><p>Farmer Carry or rifle Carry back to the start. </p><p> Start all over adding 10 more reps each round. 50 was the goal! </p><p>C.O.T</p><p>Bunyan and eagles M's </p><p>popo youth group auction God provided </p><p>Our fellow Pax in York </p><p>No Doubt land purchase </p><p>The people of Baltimore Bridge collaps.....</p><p> Prayers for all above</p><p> I pray that we live our lives the way God intended. I pray for all you brothers in the gloom. </p><p> </p><p> </p>

March 27, 2024

Let’s do the bunny hop !!

<p><span style="font-weight:bold"><span style="text-decoration:underline">Warm Up:</span></span></p><p>-Start off by Taking It Easy…</p><p>-Get down into low plank - 5 Core Principals – F3 Credo</p><p>-Abe Vigoda (x5 IC)</p><p>-Grass Pickers (x5 IC)</p><p>-Imperial Walkers (x10 IC)</p><p>-T-Claps (x10 IC)</p><p>-Flutter Kicks w/ arms linked (x5 Take it Easy, slow IC, - x5 Take It To The Limit, fast IC)</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">The Thang:</span></span></p><p>Time to Take It To The Limit…</p><p>-Run to Basketball Courts</p><p>-Suicides w/ Monkey Humpers</p><p>-Sprint to 3 point line: Monkey Humpers (x5 SC), sprint back to start</p><p>-Sprint to center of court: Monkey Humpers (x10 SC), sprint back to start</p><p>-Sprint to far three point line: Monkey Humpers (x15 SC), sprint back to start</p><p>-Sprint to far end of court: Monkey Humpers (x20 SC), sprint back to start</p><p>-Flutter Kicks w/ arms linked (x10 IC)</p><p> </p><p>-Repeat suicides w/ Hand Release Merkins (x5 SC, x10 SC, x15 SC, x20 SC)</p><p> </p><p>-Flutter Kicks w/ arms linked (x10 Fast IC)</p><p>-Gas Pumpers w/ arms linked (x10 IC)</p><p>-WWII’s w/ arms linked (x10 IC)</p><p>-Flutter Kicks w/ arms linked (x15 IC)</p><p> </p><p>-Run to large pavilion near shovel flag</p><p>-Mario (Double Box Jump) (x10 IC)</p><p>-Dips (x20 IC different speeds)</p><p>-Squats (x10 IC)</p><p>-Flutter Kicks w/ arms linked (x15 IC)</p><p> </p><p>-Sprint to Parking Lot</p><p>-Mike Tyson (x10 IC) (Burpee w/ out the jump)</p><p>-Mountain Climbers (x10 IC)</p><p>-Flutter Kicks w/ arms linked (x15 IC)</p><p> </p><p>-Indian Run to Pit</p><p> </p><p>-Hills are A.L.I.V.E.</p><p> -A: A bunch of burpees (x10 SC)</p><p> -L: Lunges (x15 IC)</p><p> -I: Imperial Walkers (x20 IC)</p><p> -V: V-Ups (x25 SC)</p><p> -E: Everest (Lunge, Squat, Lunge, Squat) across pit & up hill</p><p>-Flutter Kicks w/ arms linked (x15 IC)</p><p> </p><p>-Indian Run to shovel flag</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">Mary:</span></span></p><p>Take It To The Limit…one more time…</p><p>-LBC (x10 IC)</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">COT:</span></span></p><p>Awesome job this morning gentlemen! Great start to the day!</p><p>Prayers for Tinker as he applies and seeks a new position at his job. Continued prayers for my M, and Eagle’s M. Prayers for all of us with kids, as we navigate the ups and downs of parenting, and leading our 2.0’s. Prayers for continued growth of F3 Lanco, and thankful for the new AO that is being planted!</p><p>Remember this Saturday, Ultimate at the new AO, Destination (Overlook Park)!</p><p>Love you brothers of the gloom!</p><p>Thanks for following my lead this morning! </p><p>~Bunyan out</p>

March 26, 2024

Take It Easy & Take It To The Limit One More Time

<p>-Side straddle hop IC</p><p>Mosey to pavilion</p><p>-Step-ups</p><p>-Bonnie Blair’s</p><p>-Grass pickers IC</p><p>-Windmills IC</p><p>-Irkins IC</p><p>-Mountain Climbers</p><p>-Absolutions 8-count IC</p><p>Mosey out to rugby pitch</p><p>-Bear crawl 20yds</p><p>-Karaoke 20yds</p><p>-Dragon walk 20yds</p><p>-Base jump 20yds</p><p>Kraken Rugby begins! 🏉</p><p>-Touch rugby:</p><p>6 phase limit to score; if team is scored on then team performs 3 kraken burpees; if both teams fail to score then both teams perform 3 kraken burpees</p><p>Pax were AWESOME learning touch rugby; match turned into a kicking battle due to the muddy conditions….it was a blast!!</p><p>COT: please keep Bunyan’s M in your prayers for healing and pain control; prayers for Popo’s youth group, auction and support being raised for mission’s trip to Texas.</p>

March 23, 2024

KRACKEN RUGBY

<p>Backblast: 3/23/2024 Rapho Park</p><p> </p><p>Change up in plans due to weather. We tried to stay dry under the pavilion but was still a good time.</p><p> </p><p>Warm up</p><p> </p><p>SSH 22ic</p><p>Monkey Bumpers 22ic</p><p>Toy Soldiers 22ic</p><p>Imperial Storm Troopers 22ic</p><p> </p><p>The number 22 is because 3/23/2024 is my 22 anniversary!</p><p> </p><p>Work out:</p><p>Alternate high knees and butt kickers on my switch up. Did 6 change ups for about 30 seconds each time for a total of about 3 minutes. </p><p> </p><p>11's</p><p>Lt. Dan</p><p>Pinky Pie</p><p>Leg Raises/WW2's (11/11, 10/10, etc.)</p><p>Hip raises- laying down, one foot on bench with other leg in the air and push hips up. (11 with one leg, switch legs, do 11, and so on down to 1). </p><p>Step ups 11 each leg (not down to 1)</p><p>Half burpees (4 count) 22 total. (Throw legs back, merkins, pop up to a low squat)</p><p>Flutter kicks/Hello Dolly (11 to 1 while alternating)</p><p>Motivator</p><p> </p><p>Mary</p><p>Various stretches</p><p> </p><p>Thanks everyone for coming out in the rain. Next time I will bring out the original plan and prepare for some goodness!! </p><p> </p>

March 23, 2024

Bring Down the Pavilion

<p><span style="font-weight:bold">Backblast 3/21/24: #Rapho run / ruck : It’s almost Friday !</span></p><p>4 runners and 1 lone Rucker again got in some miles on this chilly morning! Everyone did a great job today! The Rucker did 3.0 miles super fast, the runners did 4.02 miles! Buffalo rang the second bell today and joined us for our 4 mile run !</p><p><span style="font-weight:bold">Warmarama</span></p><p>Too cold for that !</p><p><span style="font-weight:bold">The Thang</span></p><ul><li>4 Pax ran around the neighborhood 4.02 miles</li><li>1 Pax rucked 3.0 miles around the neighborhood!</li></ul><p><span style="font-weight:bold">Prayers</span></p><p>Baymax and family</p><p>Square family</p><p>Bunyan m</p><p>Eagle m</p><p><span style="font-weight:bold">Thanks for following my lead today!</span></p><p><span style="font-weight:bold">Caterpillar out</span></p>

March 21, 2024

It’s almost Friday

<p><span style="font-weight:bold"><span style="text-decoration:underline">Warm Up:</span></span></p><p>-5 Core Principals & Credo</p><p>-Toy Soldiers (x3 IC) –My mom was in the marching band in high school</p><p>-Chinooks (x20 IC) – My dad was in the army & in Vietnam, so she was an army wife</p><p>-Milk Maid (x19 IC) – (Al Gore Position, make motion like milking a cow) My mom grew up on a dairy farm in the hills of Central/Western, PA</p><p>-SSH (x50 SC)</p><p>My mom’s birthday is 3/20/1950</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">The Thang:</span></span></p><p>-Mosey around the park to The Hill across the street</p><p>-The Hills Are A.L.I.V.E. (She really likes The Sound of Music, and the farm had a large hill)</p><p>-Run to top of hill</p><p> A: A Bunch of Burpees (x10)</p><p>-Run down hill, Run to top of hill</p><p> L: Lunges (x15 IC)</p><p>-Run down hill, Run to top of hill</p><p> I: Imperial Walkers (x20 IC)</p><p>-Run down hill, Run to top of hill</p><p> V: V-Ups (x25 SC)</p><p>-Run down hill…</p><p> E: Everest (Lunge, Squat, Lunge, Squat… to top of hill)</p><p> </p><p>-Mosey to baseball field</p><p>-Line up in a circle…My mom loves flowers and loves to garden. She took a class to become a certified “Master Gardener”.</p><p>Get down into low plank….Play the song “Flower” by Moby.</p><p>On the lyrics “Green Sally Up”, go into high plank</p><p>On the lyrics “Green Sally Down”, go into low plank….Continue for entirety of song </p><p>3-1/2 minutes of planking!</p><p> </p><p>-Partner Up:</p><p> -P1: AMRAP Merkins</p><p> -P2: Run to other end of field, do 3 IC Mountain Climbers, run back, and pick up Merkins</p><p> (As a team, do 74 total Merkins)</p><p> </p><p>-Mosey to flag</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">Mary</span></span></p><p>-Failure To Launch (x6) (My mom was in labor with me for 34 hours…apparently I was having a little bit of failure to launch)</p><p>-Flutter Kicks (x34 IC)</p><p>-The Motivator (10-1) (My mom was a big motivator in my life)</p><p>-Light stretching</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">COT</span></span></p><p>Prayers for Square and his family, through their fostering and situations they’re facing. </p><p>Prayers for the guys from the House of York as they begin opening their AO to Wednesday morning WO’s, and prayers for continued growth. Been great getting to know these guys on Wednesday morning’s, and we’ll definitely miss them, but happy to see the growth in York!</p><p>Butter Knife, and sickness running through his household again. </p><p>Chowdah is going to be doing the Berkley Marathon soon, so prayers for his safety and sanity! We’re thankful for his inspiration and encouragement to all of us. </p><p>Eagle’s M, and my M, and all of our M’s, and us as husbands as we love and support them.</p><p> </p><p>Thank you for helping me celebrate my mom’s 74th birthday today! She was very appreciative of the video/singing! As my mom's side of the family would say, "Yins crushed it today!" </p>

March 20, 2024

Bunyan's Mom's Birthday

<p>10 PAX, thats right, 10 PAX including an FNG beat the fartsack to get better today at 0430! Here is what we did. </p><p> </p><p>SHARKNADO! </p><p>explain it to the PAX and get to work! </p><p> </p><p>15 burpees</p><p>20 merkins</p><p>20 WW2s</p><p>20 diamond merkins</p><p>20 scorpion dry docks</p><p>Run .25 mile</p><p> </p><p>Goal = 5 rounds </p><p> </p><p>MOLESKIN: </p><p> </p><p>Nice work by everybody this morning! From what i heard was a lot of PAX did better than the last time we ran this which is fantastic! This is a You v You WO and you have to determine how hard you are gonna push. As per the usual with the 0430 crowd, everybody was pushing hard this morning. Love seeing you guys grind it out to be #BetterThanYouWereYesterday </p><p> </p><p>Thanks for following my lead. </p><p> </p><p>Until next time, </p><p> </p><p>Sunspot OUT! </p>

March 19, 2024

Sharknado

<p><span style="font-weight:bold">BackBlast:</span></p><p>16 Pax came out for Selection Saturday. With Selection Sunday right around the corner, these 15 men showed that they have what it takes to hang with the best of them. It’s Selection Saturday baby!!</p><p> </p><p>- F3 Description</p><p>- 5 Core Principles</p><p>- Disclaimer</p><p><span style="font-weight:bold">Warm-o-ram</span></p><p>- Arm Circles- 10 IC</p><p>- Circle Arms- 10 IC</p><p>- Grass Pickers- 10 IC</p><p>- Michael Phelps- 10 IC</p><p>- Motivator 10-1</p><p> </p><p><span style="font-weight:bold">Selection Time</span></p><p>- Everyone grabbed a coupon and riffle carried to the cones set up in the field.</p><p>In order to make the big dance, you need to train with the best. This workout featured some of the G.O.A.T.’s (aka: Michael Jordan’s) favorite exercises, with an F3 twist.</p><p> </p><p><span style="text-decoration:underline">1st 3-Peat</span></p><p>Block Press- As many as you can in 60 Seconds</p><p>Sprint – 40 yards</p><p>Lateral Lunges – 10 in each direction</p><p>Side Shuffle- 40 yards back to coupons</p><p>Block Row- As many as you can in 60 Seconds</p><p>Sprint- 40 yards</p><p>Mountain Climbers- 23 IC</p><p>Side Shuffle- Opposite Direction back to coupons.</p><p>Block Curls- As many as you can in 60 Seconds</p><p>Sprint- 40 yards</p><p>Plank to Burpees- Hold Plank 30 seconds, 45 seconds, and 60 seconds between Burpees</p><p>Nur- 40 yards back to coupons.</p><p> </p><p>Mosey to Pavilion- (time away from basketball training)</p><p>Step Ups- 10 each leg</p><p>Pinky Pie- 10-1 Irkins and Dips</p><p>Indian Run back to coupons</p><p> </p><p><span style="text-decoration:underline">2nd 3-Peat</span></p><p>Squats- As many as you can in 60 Seconds</p><p>Sprint- 40 yards</p><p>V ups- 23 SC</p><p>Karaoke- 40 yards back to coupons</p><p>WW111- As many as you can in 60 Seconds</p><p>Sprint- 40 yards</p><p>Flutter Kicks- 23 IC</p><p>Karaoke- Opposite Direction back to Coupons</p><p>Blockees- As many as you can do in 60 Seconds</p><p>Carry coupons back to flag</p><p><span style="font-weight:bold">Mary</span></p><p>Didn’t have time to run suicides :)</p><p><span style="font-weight:bold">Count-o-rama</span></p><p><span style="font-weight:bold">Name-o rama</span></p><p><span style="font-weight:bold">COT</span></p><p>To Answer the Question of if we were chosen for the Big Dance...</p><p>1 Peter 2:9- But you are a chosen people, a royal priesthood, a holy nation, God’s special possession, that you may declare the praises of him who called you out of darkness into his wonderful light.</p><p>What a wonderful thought know He chose us!!</p><p> </p><p>- Prayers for No Doubt and his M on a possible purchase of a new property</p><p>- Prayers for Bunyan’s and Eagle’s Ms</p><p>- Prayers for Speed Check’s sister after the passing of her husband</p><p>- Prayers for Care Bears neighbor and his diagnosis of prostrate cancer</p><p>- Prayers for Trojan’s 2.0’s and their upcoming doctor visit.</p><p>- Prayers for Trojan’s M and 2.0’s attending a bridal shower</p><p> </p><p>What a blessing to be with you all!! May God continue to bless you this week!! To Him goes all the glory and remember that You Are Chosen!!</p>

March 16, 2024

Selection Saturday

<p>Opened with O Danny Boy. No neighbors from Emerald Way joined us, but then none yelled at us either CARDIO50 side straddle hops40 jump squats30 30 Bonnie</p><p> </p><p>CARDIO</p><p>50 side straddle hops</p><p>40 jump squats</p><p>30 speed skaters after a brief discussion of the F3 name.</p><p>20 plank jacks</p><p>10 burpees</p><p> </p><p>ARMS</p><p>50 merkins</p><p>40 dips</p><p>30 upright rows </p><p>20 overhead presses</p><p>10 renegade rows (one arm row from a plank)</p><p> </p><p>CARDIO</p><p>50 high knees</p><p>Shuttle run</p><p>30 jump squats</p><p>20 mountain climbers</p><p>10 burpees</p><p> </p><p>LEGS</p><p>50 squats</p><p>40 lunge kicks</p><p>30 single leg dead lifts</p><p>20 kettlebell swings</p><p>10 single leg squats</p><p> </p><p>ABS</p><p>50 WW2</p><p>40sec plank</p><p>30 Freddy Mercurys</p><p>20 flutter kicks</p><p>10 V ups</p><p> </p><p>Medley to round out the morning,</p><p>15 plank jacks</p><p>15 dips</p><p>Shuttle run</p><p>15 Squats</p><p>15 WW2</p><p>Some stretching.</p><p> </p>

March 16, 2024

Jumping leprechauns

<p><span style="font-weight:bold">BACKBLAST 3/16/24: #Camp Chiques : troop 349 Beatdown</span></p><p>6 Pax (5 scouts and 1 leader) got out of the fart sack for a 6 am beatdown! It was an awesome morning and a little shortened due to scouts having to start cooking breakfast at 6:30 am. Caterpillar, Bullsey, Dodger, FNG Stitches, FNG Bassmaster, FNG Mr. Rizz. Great work by all ! Here’s what we did !!</p><p><span style="font-weight:bold">Warmorana</span></p><p><span style="font-weight:bold">Grass Pickers 10IC</span></p><p><span style="font-weight:bold">Arm Circles 10IC</span></p><p><span style="font-weight:bold">Monkey Humpers 10IC</span></p><p><span style="font-weight:bold">Circle Arms 10IC</span></p><p><span style="font-weight:bold">The Thang</span></p><p><span style="font-weight:bold">11’s</span></p><p><span style="font-weight:bold">Line up at bottom of hill, Perform 1 monkey humper- run to the top of the hill , perform 10 side straddle hops, Run back and do 2 monkey humpers, Run back for 9 side straddle hops, Repeat until you do 10 Monkey humpers and 1 side straddle hop , running up and down the hill . Always adds up to 11</span></p><p>Squats ic25</p><p>Smurf jacks x ic15</p><p>Standing lunge xic 15</p><p><span style="font-weight:bold">Prayers</span></p><p>Prayers for grandpa McPherson (Stitches grandpa)</p><p>Good sessions of teaching today</p><p><span style="font-weight:bold">Thanks for following my lead today!</span></p><p><span style="font-weight:bold">Caterpillar out</span></p>

March 16, 2024

Camp Chiques : Troop 349 Beatdown

<p><span style="font-weight:bold"><span style="text-decoration:underline">Warmarama</span></span> (BigBlue)</p><p>5 core principles </p><p>Mosey </p><p>Follow the leader: weave back and forth for the length of the parking lot alternating between: 5yd sprint, side shuffles and Carioca. </p><p> </p><p>Static and dynamic stretching: butt kickers & quad stretch, toy soldiers & toe touches, imperial walkers & learn R/L/M, over the fence under the fence. </p><p> </p><p>We're motivated to start this AO - the motivater. </p><p> </p><p>We're going to weave a tangled web as we explore - Jack Webbs: 1:4 merkins & oh press up to 5:20</p><p> </p><p>We don't want to fail in launching this AO - Failure to Launch: hold Al Gore as Q counts 10-1 then tuck jump. Continue till failure to launch.</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">the Thang </span></span></p><p>Part I (Amanesia)</p><p>What I remember with my amnesia:</p><p> </p><p>Mosey</p><p>Fancy mosey: Indian run with last person doing a burpee before they run to the front. One round. Second round, two burpees. </p><p> </p><p>Abs</p><p>25 American hammer</p><p>45sec front plank</p><p>45sec plank on each side</p><p>10 v-ups</p><p>45 sec front plank</p><p>10 Hello dolly</p><p>45 sec left plank</p><p>25 flutter kicks</p><p>45sec right plank (or left again if you forgot which side you did last…)</p><p>10 Boxcutters</p><p>25 Shoulder taps</p><p> </p><p>Part II (Sunspot)</p><p>Mosey back towards playground area to picnic tables. </p><p> </p><p>Step-ups x17ic</p><p>Leg lever on table x17ic </p><p> </p><p>Mosey</p><p>Pull-up x1 </p><p>Toe to bar x1 </p><p>Rinse/repeat increasing rep by 1 up to 5 reps</p><p> </p><p>Mosey towards dog park</p><p>Bear crawl</p><p>Crab walk </p><p> </p><p>Part III (DoubleDown)</p><p>Mosey</p><p>~100yd lunge walk</p><p>Mosey to golf course pavilion </p><p>Pinky Pie: 10-1Irkens & Dips</p><p>Mosey</p><p>~50yd lunge walk</p><p>Mosey to flag</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">Moleskin</span></span>:</p><p>Great day to explore LANCO's new AO aptly named "Destination". We got to see much of the park at Overlook but there is still so much of the park we did not. At the COT we discussed the launch date and settled on Monday April 15th. The Bootcamp style workouts will be held Mondays 5:30-6:15. </p><p>It is a big beautiful park with lots to offer! Noo other workouts in LANCO on Mondays so mark your calendars and plan on joining the guys grow the mission of F3. </p><p> </p>

March 16, 2024

F3 Destination

<p><span style="font-weight:bold">Backblast 3/14/24: #Rapho run / ruck : Spring ahead</span></p><p>4 runners and 1 lone Rucker got in some miles on this beautiful morning! Everyone did great today! The Rucker did 2.9 miles, the runners did 4.01 miles! Lox is getting a lot faster boys ! OneShot better be ready to fly next week when he returns ! 😂</p><p><span style="font-weight:bold">Warmarama</span></p><p>Light stretching</p><p><span style="font-weight:bold">The Thang</span></p><ul><li>4 Pax ran around the neighborhood 4.01 miles</li><li>1 Pax rucked 2.9 miles around the neighborhood!</li></ul><p><span style="font-weight:bold">Prayers</span></p><p>Lox friend Ken on passing of his wife</p><p>Square and his family and grace for his m</p><p>Bunyan m</p><p>Eagle m</p><p>Bonsai (Baymax’s son) to get back on track</p><p><span style="font-weight:bold">Thanks for following my lead today!</span></p><p><span style="font-weight:bold">Caterpillar out</span></p>

March 14, 2024

Spring Ahead

<p>16 pax met in the gloom on this wonderful Wed morning! It was much warmer than a few days prior, so that made it better! I come from a large family and so being around so many people can be awesome and draining all together. Today I wanted to celebrate the legacy of my grandparents. My grandmother passed away 14 years ago today and she was on amazing woman! They did not have an easy life by any stretch of the imagination. They had a good life and taught their kids and grandkids what family should be all about...you watch out for one another, you love one another, you forgive one another and there is always room at the table for one more (no one was ever turned away). Much like this group, we don't get to pick our family and we always push one another, encourage one another and support each other out of love and grace. We don't condone our brothers actions if they are doing something dumb, dangerous or wrong. We should try to get that person back on track! Thank you for being my brothers in the gloom and pushing me to be a better version of myself. Thank you for following my lead!!</p><p> </p><p>Positive though of the day:</p><p>What lies behind us and what lies before us are tiny matters</p><p>compared to what lies within us. Ralph Waldo Emerson</p><p> </p><p>➢ Warm-a-rama (talk about calling cadence)</p><p>- Pledge of Allegiance</p><p>- Abe Vagoda’s – 10 IC</p><p>- Grass Pickers – 10 IC</p><p>- Arm Cir / Circle Arms – 10 IC</p><p>- Michael Phelps – 10 IC</p><p>- SSH - 20 IC</p><p>- Mosey up to church parking lot</p><p>➢ The Thang part 1 – 13 kids…lots a pushing…</p><p>- 13 Burpees - OYO</p><p>My family also consists of: </p><p>- 43 grandkids…COP</p><p>- 81 great grandkids</p><p>- 60 great, great grandkids</p><p>- G-ma and G-pa married almost 76 years!!</p><p>- G-pa was a coal miner for 46.5 yrs</p><p>As my grandpa used to say, keep having kids, you’re bound to like one of them!!</p><p> </p><p>Hold plank…each does 2 merkins IC and calls their cadence </p><p>Hold Al gore…each does 2 squats IC and calls their cadence </p><p>On our 6…43 flutter kick (L/R is 1…I call left)</p><p> </p><p>Mosey to the field for 13’s</p><p> </p><p>Hebrews 12:11, ESV: For the moment all discipline seems painful</p><p>rather than pleasant, but later it yields the peaceful fruit of</p><p>righteousness to those who have been trained by it.</p><p> </p><p>The Thang part 2– The 13’s</p><p> </p><p>1st round - Plank Jacks (IC) to Gas Pumpers (IC)</p><p>2nd round - Merkins to Hillbilly Walkers (IC)</p><p> </p><p>➢ Mary - 13 more burpees - OYO</p><p> </p><p>Count-o-rama, Name-o-rama,, Announcements, Prayer/praise requests.</p>

March 13, 2024

Gotta Love Family

<p>Warm up</p><p>-SSH 50x</p><p>-Grass Picker 12x</p><p>-Toy Soldiers 12x</p><p> </p><p>The Thang</p><p>-Mosey along the walking path to lower pavillion</p><p>-Dips 5x</p><p>-Plank Squats (Big Blue tells me they're called "groiners") 5x</p><p>-Flutter Kicks 5x (IC, 4 count)</p><p> </p><p>-Mosey along the walking path back to flag</p><p>-Shoulder Tap Merkins 5x</p><p>-Squat Thrusters with block 5x</p><p>-Block curls 5x</p><p> </p><p>-Rinse and repeat OYO for 40 minutes (the 5x count was a warm up round). All other rounds, increase rep count for each exercise to 15x</p><p> </p><p>COT</p><p>-Tinker's dog having tests, but has been stable</p><p>-Student that Big Blue has been guiding seems to be doing well</p><p>-Rapunzel-a part of a ministry serving children in families in Mozambique</p><p>-Doublemint (and other Pax) Pray for wisdom/guidance in leading our families. Specifically, leading and guiding our 2.0s</p><p>-Bunyan M</p><p>-Eagle M</p><p>*Please forgive me if I forgot to add something that was said</p><p> </p><p>Jeremiah 29:11</p><p>For I know the plans that I have for you, declares the Lord, plans to prosper you and not to harm you, plans to give you hope and a future. Then you will call on me and come and pray to me, and I will listen to you. You will seek me and find me when you seek me with all your heart.</p><p> </p><p>I recently learned more about the context of this verse. The Jewish people were about to be exiled to Babylon and obviously didn't want to. Speaking through the prophet Jeremiah, the Lord encouraged the people with these words and included a promise of hope and future deliverance back to their home in Jerusalem. But, they would have to endure some discipline and trials first. God delivered on this promise and did some incredible things while the Jewish people were in Babylon. I believe the same promises hold true for us. There are places and situations that the Lord places us in (trials, tribulations, ministry/life among people who are hostile to you, maybe even some fatherly discipline, etc). We've all felt the trials and some of us are in them right now. Take heart, the Lord's promises are faithful and true. He will deliver, give us hope, and prosper us. And. . . always remember, we have a brotherhood together in which we can share each other's burdens. We are all here for each other. This is much, much more than a workout.</p><p> </p><p>Doublemint</p><p> </p>

March 12, 2024

Round and round we go

<p> The Thang </p><p>crab Indian run.</p><p>Indian run.</p><p>5 v 4 crab soccer.</p><p>team of 4 was Greenland.</p><p>team of 5 was Brazil.</p><p>Game ended in tie.</p><p> C.O.T </p><p>sticky bumps moving.</p><p>care bear men's breakfast speech.</p>

March 9, 2024

World Cup

<p><span style="font-weight:bold"><span style="text-decoration:underline">Warm Up:</span></span></p><p>Care Bear, Caterpillar & I headed to Hopeland United Methodist Church this morning, near Ephrata. This was the church I grew up in, and my dad (Not My Day) still attends this church.</p><p>-Great message from Care Bear for the men’s breakfast, about seeing God in all things, through good and bad times. Great gospel message, and also a great message about sharing with each other, and helping each other see Jesus in all things.</p><p>-Mosey up the hill to the top of the cemetery</p><p>-5 Core Principals & Credo</p><p>-Arm Circles, Circle Arms (x10 IC each) (I think I did them the right way this time!)</p><p>-Michael Phelps (x10 IC)</p><p>-Grass Pickers (x10 IC)</p><p>-The Motivator (10 down to 1)</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">The Thang:</span></span></p><p>-WWII’s with arms linked in brotherhood, and since the cemetery has a lot of WWII vets.</p><p>-The Hills Are A.L.I.V.E. This hill has a lot of residents that are no longer alive, but alive in Christ.</p><p> -Run to top of hill - A: A Bunch of Burpees (x10)</p><p> -Run down hill, Run to top of hill - L: Lunges (x15 IC)</p><p> -Run down hill, Run to top of hill - I: Imperial Walkers (x20 IC)</p><p> -Run down hill, Run to top of hill - V: V-Ups (x25 SC)</p><p> -Run down hill… - E: Everest (Lunge, Lunge, Squat to top of hill)</p><p> </p><p>-Bear Crawl (approx. 25 yds.)</p><p>-Flying Nuns (approx. 25 yds.)</p><p>-Pinky Pie at bench</p><p>-Flutter Kicks (x30 IC)</p><p>-Mosey down hill to parking lot.</p><p> </p><p>Had a few more things planned, but our WO got interrupted by someone visiting the cemetery, and we all had to get home.</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">COT</span></span></p><p>Thankful for Care Bear and the message he shared, and for the brotherhood we have. Thankful for F3, and the brotherhood and accountability we have to each other. The pastor shared an observation with us this morning how men tend to isolate themselves more and more as they get older, and he definitely see the benefits of F3. He joined us for the prayer as well. Great way to start the morning, and hoping someday we can get an AO started in the Ephrata area!</p>

March 9, 2024

Cemetery Hill WO at Hopeland UMC

<p>Thanks to Patches for allowing me to steal a good portion of the WO he Q'ed when I first posted.</p><p> </p><p><span style="text-decoration:underline">Warm-o-rama</span></p><p>Little arm circles (12ic)</p><p>Arm circles (12ic)</p><p>Big arm circles (12ic)</p><p>Big circle arms (12ic)</p><p>Circle arms (12ic)</p><p>Little circle arms (12ic)</p><p>Grasspickers (12ic)</p><p>Mountain climbers (12ic)</p><p> </p><p>Mosey to the soccer field</p><p> </p><p><span style="text-decoration:underline">The Thang</span></p><p>Round 1: 5 Burpees earn a PAX 2 clean and press throws of the small SB. As a team, we threw the SB across the field and back to the start.</p><p> </p><p>Round 2: Each PAX shoulder carries the big SB across the field and back as the other PAX do SSHs until everyone gets their turn.</p><p> </p><p>Round 3: Each PAX fireman carries the big SB across the field and back as the other PAX do Imperial Walkers until everyone gets their turn.</p><p> </p><p>Round 4: 5 hand release merkins earn a PAX 4 bear crawl drags of the small SB. As a team, we pulled the small SB across the field and back.</p><p> </p><p>Round 5: 5 WWIIs earn a PAX 4 crawl bear drags of the big SB. As a team, we pulled the large SB across the field and back. Around mid-field, Big Blue decided he wanted to use the small SB too, so he ran and got it; we alternated pulling both the rest of the way and then back to the start.</p><p> </p><p>Round 6: Big Blue's idea was so much fun, that we repeated round 4 with both bags, alternating between pulling the small and big SB.</p><p> </p><p>Round 7: Repeat of round 5, with both bags the whole way this time.</p><p> </p><p>We had 5 minutes left, so we introduced Radio to The Motivator.</p><p> </p><p><span style="text-decoration:underline">COT</span></p><p>Prayers for Tinker's dog, Eagle and Bunyan's Ms, and Fridge.</p><p> </p><p>It is hard to believe that it has only been a year since I started showing up in the gloom. The fellowship and brotherhood makes it feel like I've known many of you for much longer. Words can not express how grateful I am for this group of HIM.</p>

March 9, 2024

Tribute to Battle Bags

<p>Good day and good running / rucking!. 4 miles for runners and 2.9 Miles for rucker.</p><p>Keep it going brothers!</p><p> </p><p>Turnpike missing in the pic.</p>

March 7, 2024

Ruck / Run

<p><span style="font-weight:bold"><span style="text-decoration:underline">Warm Up:</span></span></p><p>-5 Core Principals</p><p>-21’s – only had to do once</p><p>-Get down into low plank…close together, put right arm around PAX to your right, keep left elbow on ground</p><p> -F3 Credo…”Leave no man behind, but leave no man where you find him” We’re not meant to go through life alone. This is what F3 is all about, supporting each other, leaning on each other.</p><p>-Stand up, link arms in a circle</p><p>-Ring of reverse-lunge (x10 IC)</p><p>-Ring of One-Armed Merkins (right arm around PAX to your right) (x5 IC), left arm around PAX to left (x5 IC)</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">The Thang:</span></span></p><p>-Carry blocks to field to Elephants-On-Parade Style…start the Thang</p><p>-Twin Tower of Trust w/ block drag</p><p>(Form two lines, face-to-face, hold block out in front at chest/eye level. Form tunnel with blocks held out at arms length. 1st PAX, get into Bear Crawl Position, hook feet into holes of block. Crawl forward, dragging block w/ feet, through tunnel. Once through, get back in line, and hold block. Tunnel of love style.)</p><p> </p><p>-Link arms through blocks, lunge walk together in line to pavilion</p><p> </p><p>-Stand up in line w/ arms linked</p><p>-Calf Raises (x25 IC)</p><p>Stay in line w/ arms linked, on your six. Put feet through holes in block…</p><p>-WWII’s, w/ arms linked, as a group (x15 IC)</p><p>(This was my favorite part…as I looked down the line, it was really awesome to see this huge group doing this all together!)</p><p> </p><p>Link arms through blocks, next exercise is called Boat/Canoe</p><p>-This only worked for about 5 reps til the line started falling apart. So we all kept our arms linked through the blocks, and laid down and did flutter kicks! (x20 IC)</p><p> </p><p>-Indian Run from Pavilion, across road, up stairs at Library, around parking lot, and back to bottom of stairs.</p><p> </p><p>-Partner Grizzcalator:</p><p>(2 PAX side by side, in high plank position. PAX 1: Put right arm around PAX 2 Shoulders. PAX 2 put left arm around PAX 1 Shoulders. Commence Merkin’s like that, supporting each other up each step. Switch arms at 2ndset of stairs. Partner Bear Crawl at landing between sets of stairs. Rest of PAX while waiting, link arms in a circle and do squats all together. Once reach the top of stairs, form circle, arms linked, and commence squats.)</p><p>....There was a car that pulled into the library parking lot while we were doing this...would love to know what they were thinking when they saw all of us doing this! They stopped, then kept right on moving. </p><p> </p><p>-Mosey back to Pavilion</p><p> </p><p>-Line of Bulgarian Split Squats.</p><p>(Q puts right leg on bench, next PAX stands in front of Q w/ his back to Q, and Q holds that PAX’s right leg, and puts his hand on his shoulders. Line up in long line like that. Commence Bulgarian Split Squats.)</p><p>*This was another test exercise, and fell apart pretty quickly, and we were out of time.</p><p> </p><p>-Carry blocks back to flag…Elephants-On-Parade Style</p><p> </p><p>No time for penalty burpees or Mary…Penalty was being test subjects for the line of Bulgarian Split Squats!</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">COT</span></span></p><p>Prayers for Trojan’s family, as they parent their children through the highs and lows of adoption, also same prayer for Square and his family. Prayers for all of us as dad’s as we navigate this life of parenting. Prayers for Po-Po’s friend just diagnosed with cancer. Continued prayers for Eagle’s M, and my M, and also my mom who will be having cataract surgery in a few weeks.</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">Moleskin</span></span></p><p>Thank you for being my test subjects for this WO today, gents. As I sat in church a few weeks ago, the pastor said something about how we’re not made to face life alone in isolation. As I thought about that, I started thinking about what F3 is, and started planning this WO. I’m thankful to be surrounded by you brothers in the gloom. Proverbs 18:1 says, “One who has isolated himself seeks his own desires; he rejects all sound judgment.” Thankful F3 doesn’t allow us to isolate ourselves, and we hold each other accountable. This WO was an example of how we help shoulder each other’s burdens, by linking arms, or putting our arms around each other. Galatians 6:2, “Carry each other’s burdens, and in this way you will fulfill the law of Christ.” Ecclesiastes 4:9-10, “Two people are better off than one, for they can help each other succeed. If one person falls, the other can reach out and help. But someone who falls alone is in real trouble.”</p><p>I don’t know how I would’ve gotten through the last year-and-a-half without F3. I appreciate you, brothers!</p>

March 6, 2024

No OYO

<p>BACKBLAST: 3/5/24 Fun in the rain</p><p>Well , the rain stopped during the beatdown but we had fun anyway, or did we ?🤔 I had to try and slow these studs down on these Tuesday workouts, and I may not have slowed them down but the mumble chatter was at a minimum today so I think it made them work hard at least! We all finished at least 3.75 rounds and the super-studs did 5 rounds ! Awesome job brothers ! 💪. Here’s what we did ……..</p><p>The Thang</p><p>Rifle Carry block to middle pavilion</p><p>45 Minute AMRAP<br/>10 Overhead Press with block<br/>20 Ruck Swings with block <br/>10 Curls with block ic</p><p>10 Steps Ups ic block <br/>10 WWIII with block ic <br/>20 4-count Mountain Climbers on block</p><p>10 No surrenders with the block</p><p>Bear crawl block drag to freeze and back</p><p>Mosey to pavilion by basketball court and back to middle pavilion</p><p>Rinse and repeat</p><p>Prayers</p><p>Tinker’s dog - pancreatic cancer</p><p>My mother in laws health</p><p>Rapunzel friend Steve</p><p>Rapunzel coworker granddaughter</p><p>Rapunzel coworker marriage</p><p>Double mint M procedure today</p><p>Doublemint family missions trip to guatamala this summer</p><p>Thanks for following my lead ,</p><p>Caterpillar out</p>

March 5, 2024

Fun in the rain

<p>Warm up:</p><p>Side Straddle Hops- 36 Single Count</p><p>Imperial Storm Troopers - 36 Single Count</p><p>Toy Soldiers - 36 Single Count</p><p>Abe Pagoda - 36 Single Count</p><p> </p><p>Work out:</p><p> </p><p>Mosey around small loop alternating between nur and run.</p><p>Grabbed a cinder block</p><p>Cones were marked out for 5, 10, and 21 yards</p><p> </p><p>Round 1:</p><p>Rifle carry to 21 harder, 21 chest presses. Rifle carry back to start, 21 chest presses.</p><p>Carry behind neck, 21 tricep curls, carry behind back again and 21 tricep curls.</p><p>Shoulder carry, 21 cross overs, etc.</p><p>Bear crawl drags, 21 irkins, crawl bear back, 21 dirkins </p><p>Carry block in front of chest, 21 curls, etc.</p><p>Run out to 21, 21 LBC's, run back, 21 LBC's</p><p>Partner up: one PAX farmer carry both blocks while extra PAX did 21 WW2's.</p><p> </p><p>Round 2:</p><p>All of the above except to the 10 harder with reps of 10</p><p> </p><p>Round 3:</p><p>All of the above except to the 5 harder with reps of 5</p><p> </p><p>Gassers - goblet carry block to 21, 21 squats. Run to start and run back for block. Carry to 10, 10 squats. Run to start and back to block, carry to 5, 5 squats. Run to start and back to block, carry block to start, 1 squat. </p><p> </p><p>Mary:</p><p>Michael Phelps - 36 Single Count</p><p> </p><p>What is the significance of the numbers and the train? I am training for a Spartan Trifecta and the distances are 21k, 10k, 5k. The exercises were geared to working a lot of upper body to prepare for the obstacles. The number 36 is those 3 numbers added together and means nothing other than that. </p><p> </p><p>Thanks for hanging in there and coming out this morning on a rainy day. Until next time...Peace!!</p>

March 2, 2024

Time to "Train"

<p>Warmup</p><p>- 21's (3x)</p><p>- Arm circles, circle arms, T claps, Seal claps</p><p>- Mosey to pavillion </p><p> </p><p>The Thing</p><p>- pair up in teams of two (had one team of 3)</p><p>- Team does 200 step throughs (hard way), 200 step ups (hard way), 200 carolina dry docks, 100 burpees</p><p>- one teammate does reps and other runs to top of hill and back during and then switches to do reps. Pax did 50 SSH's to switch during Step ups and dry docks</p><p> </p><p>CoT</p><p>The weather was lovely so we went with an audible to at least give us some time out of the rain. Another great morning to gather with this group of men and good fellowship during coffeeteria after. </p><p>Prayers for Rapunzel's coworker going through a tough time that he will draw near to Jesus, for Trojan's M and family going through sickness, for Bunyan's nephew and his M, Care Bear speaking at upcoming men's breakfast, Meatball's situation for guidance and patience.</p><p>'Thanks for showing up in the gloom this morning!</p><p> </p>

March 2, 2024

Teamup Circuit

<p>Six PAX made it out on a very chilly morning for some leaping good times. Here is what we did...</p><p> </p><p>1/4 mi Mosey w/ butt kickers and high knees mixed in. </p><p> </p><p>Zig zag side shuffle </p><p>Power leaps back</p><p> </p><p>Sprint circuit: </p><p>Sprint one section</p><p>Mosey back</p><p>Sprint 2 sections</p><p>Mosey bwck</p><p>Sprint 3 sections </p><p>Mosey back</p><p>Sprint all the way to sign</p><p> </p><p>Short walk to recover</p><p>Mosey some more</p><p> </p><p>Runners and ruckers got 3 miles in. 15-20min was just the sprinting / circuit portion! </p><p> </p><p>Nice work today fellas and mixing up the running WO. Hope you had a leaping good time! </p><p> </p><p>Until next time, </p><p> </p><p>Sunspot OUT!</p>

February 29, 2024

Leap Day Shenanigans

<p>Warm up:</p><p>Mosey </p><p>Overhead claps x10ic</p><p>front arm claps x10ic</p><p>coupon curls to pavilion x about 30oyo</p><p> </p><p>Thang:</p><p>sprint to upper street/back down</p><p>incline hill merkins x25sc</p><p>mosey up hill around to pavilion</p><p>tabletop overhead coupon extension swings x15sc</p><p>offset merkins with coupon x10ic- 2x left/right</p><p>dips x10ic</p><p>groin squats x20ic</p><p>rifle carry coupon to circle </p><p>crab stand crossover to toe grab x10ic</p><p>legup crunch to toes x20sc</p><p>superman on coupon x10 sec hold 4x</p><p>merkins over coupon x15ic</p><p>side planks on coupon x60 sec 2x</p><p>LBC w/ coupon on chest x20ic</p><p>coupon press x20ic</p><p>coupon squat x20ic</p><p>arm circles x15ic</p><p>circle arms x15ic</p><p>michael phelps x15ic</p><p>stretches </p><p> </p><h3>Believe in <span style="text-decoration:underline"><span style="font-weight:bold">(Jesus 1st)</span></span> yourself. You must do that which you think you cannot. </h3><h3> -Eleanor Roosevelt</h3><h3> </h3><h3>Men appreciate you <span style="text-decoration:underline"><span style="font-weight:bold">ALL</span></span>, it was a <span style="text-decoration:underline"><span style="font-weight:bold">GIFT</span></span> to lead you. Thanks for following.</h3><h3> -Rapunzel</h3>

February 28, 2024

Prefontaine- the Gift

<p>Six PAX beat the fartsack to meet Sandy and Cindy. These ladies were tough but we got stronger because of it. Here is what we did...</p><p> </p><p>WARM-UP:</p><p>Mosey</p><p>Arm circle x10ic</p><p>Circle arm x10ic</p><p>Monkey humpers x15ic</p><p>perfect Squats x10ic</p><p>Perfect Merkins x10ic</p><p> </p><p>THE THANG:</p><p>Grab Sandy & Cindy and head over by pavilion. Separate into 2 teams. M.o.T varied with Sandy while AMRAP w/ Cindy.</p><p> </p><p>All movement was length of pavilion.</p><p> </p><p>•SB clean & toss (3 burpees) / No surrenders</p><p>•SB Lunge (3 burpees) / Curl & Press</p><p>•Bear crawl drag (3 burpees) / WW3</p><p>•Crawl bear drag (3 burpees) / Squats</p><p>•Lateral bear drag (3 burpees) / No cheat merkins</p><p>•SB backwards toss (3 burpees) / Cindy press flutter kick</p><p> </p><p>MARY:</p><p>Time ran out</p><p> </p><p>MOLESKIN:</p><p>It sure was nice to break out the sandbags again! Sandy & Cindy showed us some good stuff today haha! Great to see Rapunzel on the Tuesday early AM WOs consistently. Keep it up brother! The regular Tuesday crowd was crushing through everything. I think Tinker backwards tossed the length in 2 throws. I think Sandy pissed him off :)</p><p>Good work today and thanks for following my lead.</p><p> </p><p>Until next time,</p><p>Sunspot OUT!</p>

February 27, 2024

Sandy and Cindy

<p>Warmarama</p><p>SSH, arm circles, circle arms, toy soldiers, butt kickers, high knees, Carioca R/ L, over-under the fence R/L, parking lot low shuffle.</p><p>The Thang</p><p>10 Cones placed 10-15yds apart</p><p>Between cones mode of transportation varied but pax had to stay together. All exercises were done in a tempo cadence to ensure we sick together and are intentional in our actions.</p><p>Bear Crawl</p><p>10 burpees</p><p>Crawl bear</p><p>20 Dry Docks</p><p>Broad Jump</p><p>30 merkins</p><p>Alligator Crawl</p><p>40 lunges</p><p>Power Skip</p><p>50 windshield wipers</p><p>50 plank jacks</p><p>Bear Crawl</p><p>40 No Surenders</p><p>Crawl bear</p><p>30 bear squats</p><p>Lunge walks (pax linked arm in arm)</p><p>20 diamond merkins</p><p>Alligator Crawl</p><p>10 8ct Body Builders</p><p>Mosey to the small hill by the pavilion</p><p>Elevens</p><p>Top of the Hill - Jillian Michaels</p><p>Bottom of the Hill - Derkins</p><p>Mosey to pick up the cones</p><p>6MOM - various stretches which felt sooo good</p><p>Moleskin: Life is better when we stick together and act with mindfulness and intent.</p>

February 24, 2024

PigPen Cipher

<p>February 24, 2024:</p><p>-Side straddle hops x 100</p><p>-Toy soldiers x 14</p><p>-Wind mills x 14</p><p>-Grass pickers IC x 10</p><p>-Sit thrus x 20</p><p>-Walkouts w/ 3 merkins x 10</p><p>-Squat pulse IC x 15</p><p>-Bonnie Blairs x 20</p><p>-Mountain climbers IC x 15</p><p>MOSEY to pavilion:</p><p>-Pinkey pies</p><p>-Bulgarian split squats x 20 ea leg</p><p>MOSEY to basketball court:</p><p>-Jungle boy squats x 15</p><p>-American hammers IC x 15</p><p>-WWII’s x 20</p><p>-Speed skaters x 20</p><p>-Bear crawl 30 yds</p><p>-Crawl bear 30 yds</p><p>-Base jump 30 yds</p><p>-Back pedal 30 yds</p><p>BASKETBALL:</p><p>(4) teams; (2) teams on at a time playing full court; 3-min max rounds; team that scores stays on court, losing team goes to sideline for (5) burpees then backpedals around court till they get to go back on basketball court</p><p>GREAT WORK MEN!! I had lots of fun Qing this morning.</p><p>COT: praying for:</p><p>Eagle’s M (continued healing and strength), Bunyan’s M (continued healing and strength), Front Page after losing his old friend from HS (prayed for the family she left behind (her name is Megan)), Popo and the youth group he’s leading, Care Bear’s friend Dan and his journey with Christ</p><p>Sticky Bumps out!</p>

February 24, 2024

Burpee Basketball

<p><span style="font-weight:bold">BACKBLAST 2/24/24: #Camp Tuckahoe: troop 349 Beatdown</span></p><p>5 Pax (4 scouts and 1 leader) got out of the fart sack for a 6 am beatdown! It was an awesome morning and a lot of fun in the mud!!!! Caterpillar, Woody, Pitts, Bullsey, Dodger. Here’s what we did !!</p><p><span style="font-weight:bold">Warmorana</span></p><p><span style="font-weight:bold">Grass Pickers 15IC</span></p><p><span style="font-weight:bold">Arm Circles 15IC</span></p><p><span style="font-weight:bold">Monkey Humpers 15IC</span></p><p><span style="font-weight:bold">Circle Arms 15IC</span></p><p><span style="font-weight:bold">The Thang</span></p><p><span style="font-weight:bold">11’s</span></p><p><span style="font-weight:bold">Line up at top of hill, Perform 1 merkin- run to the bottom of the hill , perform 10 4 ct flutter kicks, Run back and do 2 Merkins, Run back for 9 4 ct flutter kicks , Repeat until you do 10 Merkins and 1 4 ft flutter kicks , running up and down the hill . Always adds up to 11</span></p><p>Lil baby crunches x25</p><p>Squats ic25</p><p>Freddie mercury ic 25</p><p>Side straddle hops ic 50 (100)</p><p>Alternating side squats x25</p><p>Smurf jacks x 25</p><p>Plank jacks x25</p><p>Standing lunge x25</p><p>Hand release Merkins x25</p><p><span style="font-weight:bold">Prayers</span></p><p><span style="font-weight:bold">Safe travels</span></p><p>Good crossover ceremony</p><p>Good planning meetings</p><p><span style="font-weight:bold">Thanks for following my lead today!</span></p><p><span style="font-weight:bold">Caterpillar out</span></p>

February 24, 2024

Camp Tuckahoe Troop 349 Beatdown

<p><span style="font-weight:bold">Backblast 2/22/24: #Rapho run / ruck : Friday Eve</span></p><p>4 runners and 1 lone Rucker got out of the fart sack to put in some miles! Everyone pushed hard today! The Rucker did 2.9 miles, the runners did 4.01, 4.16, 4.76 and 5.4 miles! It was awesome to have Sunspot join us for a Thursday run!! He crushed it and is a runner now boys 💪😁 in case anyone was wondering, Baymax and Amnesia are really freakin fast !!!! 😂. Nice work today by everyone !! 💪</p><p><span style="font-weight:bold">Warmarama</span></p><p>Light stretching</p><p><span style="font-weight:bold">The Thang</span></p><ul><li>3 Pax ran around the park doing intervals, alternating 30 sec sprint, 1 min 30 sec easy run, 1 pax just ran really fast around the park 💪</li><li>1 Pax rucked 2.9 miles around the neighborhood!</li></ul><p><span style="font-weight:bold">Prayers</span></p><p>My mil</p><p>Eagles m</p><p>Bunyan m</p><p>Square situation</p><p><span style="font-weight:bold">Thanks for following my lead today!</span></p><p><span style="font-weight:bold">Caterpillar out</span></p>

February 22, 2024

Friday Eve

<p>530- national anthem</p><p>mosey over to home plate</p><p> Five motivators In honor of number five Johnny bench</p><p>Run around the bases</p><p>first base 21s but instead to 26 in honor of number urig and my childhood favorite Will Clark number 22 </p><p>run around the bases</p><p>Second base 54 LBC's in honor of number 42 Jackie Robinson and Roberto Alamar, number 12</p><p>Run around th</p><p>10 failure to launch in honor of number eight Cal Ripken Jr., and number two Derek Jeter</p><p>Run around the bases</p><p>25 world war ones in honor of number 20 Mike Schmidt and number five George Brett</p><p>Bear crawl to left field</p><p>Nine toy soldiers, in honor of the great Ted Williams</p><p>Lunch walk to centerfield</p><p>24 mountain climber in honor of the kid, Ken Griffey, Junior</p><p>Lunch to right field</p><p>22 Merkins, in honor of number 19 Tony Gwen and the greatest of all time Babe Ruth, number three</p><p>Army crawl to the mound</p><p>34 monkey Humpers in honor of Nolan, Ryan, and then 42 sides shadow hops in honor of the greatest closer Mariano Rivera</p><p> Run around the bases.</p><p>Cot- count off-name Arama </p><p> </p><p>prayers for Caterpillar, mother-in-law, and his family</p><p> Prayers for Bunyan and his family for his upcoming trip</p><p>prayers and praises, for no doubt, excepting Jesus Christ !! </p><p> Prayers and praises for F3 nation, and this group of men. I can't thank you enough what you've done in my life. </p><p> </p><p>"life is a team game individually. We are strong, but collectively we are powerful"</p><p> </p><p>thank you, gentlemen and now you have worthless baseball knowledge ! </p>

February 21, 2024

Is this heaven? No …… this is the Den !!

<p><span style="font-weight:bold">Warma-rama</span></p><p>Arm Circles IC x 15</p><p>Circle Arms IC x 15</p><p>Grass Pickers x 15</p><p>Toy Soldiers x 15</p><p>SSH x 103</p><p> </p><p><span style="font-weight:bold">The Thang</span></p><p>Break into 4 groups and complete exercises at 4 different stations and rotate until each pax has completed each station.</p><p> </p><p><span style="font-weight:bold">Station 1</span></p><p>Slded power-pull 50 yds</p><p>Sled pull-through 50 yds</p><p>Sled forward-drag 50 yds</p><p>Sled backward-drag 50 yds</p><p>repeat until all pax have finsihed their stations</p><p> </p><p> </p><p><span style="font-weight:bold">Station 2</span></p><p>Superset going up in first exercise, down in second.</p><p>Pull-up 1,2,3,4,5,6,7,8,9,10</p><p>Block-press 10,9,8,7,6,5,4,3,2,1</p><p> </p><p><span style="font-weight:bold">Station 3</span></p><p>Superset going up in first exercise, down in second.</p><p>Block-squat 1,2,3,4,5,6,7,8,9,10</p><p>WWII 10,9,8,7,6,5,4,3,2,1</p><p> </p><p><span style="font-weight:bold">Station 4</span></p><p>Superset going up in first exercise, down in second.</p><p>High-lo 1,2,3,4,5,6,7,8,9,10</p><p>Merkin 10,9,8,7,6,5,4,3,2,1</p><p> </p><p>COT - prayer for pax family members and pax to be HIM in their family, workplace and community!</p><p> </p><p>Pax did a great job on this awesome brisk morning! Thanks for following my lead!</p><p> </p><p> </p>

February 20, 2024

Up the hill...down the hilll

<p>Warm Up:</p><p>Circle arms x10</p><p>Arm circles x10</p><p>Cherry pickers and droppers x10 each</p><p>Michael Phelps x10</p><p> </p><p>FIGHT:</p><p>Before each round:</p><p>War Hammer Hops: 5 each direction</p><p>Skull Crushers ×10</p><p>Battle Axe x10</p><p> </p><p>Round 1: "Call for Fire"</p><p>Circle up</p><p>Hold coupons up the entire time</p><p>One at a time each PAX does 10 shoulder presses until everyone has done it.</p><p> </p><p>Round 2: "Ulfhednar" the wolf</p><p>Pair up. Wheel barrel carry to the 5yd and the down PAX does 5 Americans then goes to the 10yd and does 5 more. Switch and go back doing the same.</p><p>2 trips total for each PAX</p><p> </p><p>Round 3: Berserker (burpees)</p><p>With coupon </p><p>Do a scoop American followed by a kettle bell swing and finish with a shoulder press</p><p>X 20 reps</p><p> </p><p>Round 4 "Shield Maiden"</p><p>Circle up</p><p>With arms extended pass coupons clockwise with rotating your core.</p><p>X10 in each direction </p><p> </p><p>Core cool down:</p><p>Leg circles (individual) x10</p><p>Large leg circles (legs together) </p><p>X5 each direction</p><p>Frog humpers x10</p><p>Continuous WW1&WW2 x10 </p><p> </p><p> </p>

February 17, 2024

"RITE OF PASSAGE"

<p>Warmup</p><p>- 7 to 1 motivator</p><p>- Abe Pagoda, Michael Phelps, Low Slow Squats, Shoulder Medley</p><p>- Mosey to silo and get blocks</p><p> </p><p>The Thing</p><ul><li>Murder Bunny from silo to upper pavillion</li><li>5 stops along the way for Merkins, Shoulder Press, LBC's, Merkins, Shoulder Press</li><li>At upper pavillion: Flutter Kick Medley, Hello Dolleys, some leg stretching</li><li>Attempted to Polar Bear Crawl Drag with blocks but snow sticking to block called for an audible. Switched to snow man roll of blocks</li><li>Merkins, rifle carry, Merkins, Rifle Carry, Merkins, Murder Bunny back to silo</li></ul><p>clean off blocks and mosey back to flag for some stretching and monkey humpers</p><p> </p><p>CoT</p><p>Total Murder Bunny coverage was about 300 yards. The snow sticking really made things interesting!</p><p>It was nice that the roads were clear. Another morning to be thankful for all that our Creator and Sustainer has blessed us with. Prayers for Caterpillar's MIL, Tinker's coworkers nephew, Shake & Bake's fiancé's cousin, and that we will be humble leaders and a blessing to those around us. Thanks for the opportunity Sunspot's 2.0 has with her pursuits. </p><p>coffeeteria off-site was a good time to catch up and hear from one of the newer guys (Shake &Bake). MTAW</p><p> </p>

February 17, 2024

Arctic Murder Bunny Journey

<p>Beautiful Morning!</p><p> </p><p>3 Runners</p><p>2 Ruckers</p><p> </p><p>New Record Pace for the Cat man and I had the priveledge of getting to know you guys personally a lot more with my current season of life not allowing for many 2nd F events. Great job all!</p>

February 15, 2024

22 Degrees of FunRun

<p> </p><p>Pax sat around in the cold wind playing black jack.</p><p>Dealer blackjack = run to the end of the block and back.</p><p>Player blackjack = 21x player choice</p><p>Dealer wins = Ex from list, x sum of all cards in play</p><p>Player wins = Ex from list, x sum of dealers cards.</p><p> </p><p>Arm circles, Imperial walkers,</p><p>Bonnie Blair's, Decline merkins,</p><p>Merkins, Hello Dollys,</p><p>LBCs, Mountain climbers,</p><p>Squats, Burpees, </p><p>Incline merkins, Monkey Jumpers,</p><p>Flutter kicks, Ankle taps </p><p>Flutter kicksAnkle taps</p><p>IIIIII</p><p>ab s</p>

February 14, 2024

The House wins

<p>6 PAX joined today in what could be called an act of pure stupidity....or determination....or grit...or straight up fun. What started as ice....turned to rain....turned to a dumping of Snow in which all PAX returned home safe in the pure white snow.</p><p> </p><p>Here is the Breakdown and a quick moment I wanted to share from my heart and scripture reading:</p><p> </p><p>4:30 - Start</p><p>Rifle carry walk from Starting Area to Center Pavillion</p><p> </p><p>Michael Phelps (15x)</p><p>Slow Alternating Toe Touches....which I cannot remember the name (15x)</p><p>The Motivater</p><p> </p><p>Rifle Carry High Knees in Place or Mozzy - Sorry Cat...No Indian Runs with ice on the Pavement - 2 Mins</p><p> </p><p>The Merkin (15x) in cadence</p><p>Block Curls (20x) in cadence</p><p>The Squat (20x) in cadence</p><p>Dips (20x) Rotating fast and slow Cadence</p><p>World War 3s (8x) in cadence with 6 count</p><p> </p><p>Rifle Carry High Knees Half way to Other Pavillion - Rifle Carry to finish</p><p>Block Carry Mozzy Back to OG Pavillion</p><p> </p><p>Plank - 1 Min</p><p>LBC - 20 OYO</p><p>Right Side Plank - 1 Min</p><p>World War 2s - 20 OYO</p><p>Left Side Plank - 1 Min</p><p>Flutter Kick - 20x in Rotating Fast and Slow Cadence</p><p>Dips (20x) Rotating Candence and HOLD on 19 count for 15 Seconds</p><p>The Squat (10x) Hold on 9 for 15 Seconds</p><p> </p><p>The Merkin (15x) - In Cadence </p><p>Plank - 1 Min to Take us Home</p><p> </p><p>Mozzy Walk and Prayer Requests with Block Carry Back to Starting Area with Flag</p><p> </p><p>5:13 - END (Some of us have 2 wheel drive only and man was that snow coming down)</p><p> </p><p>COT and Prayer </p><p> </p><p>Requests: Tinker - Girlfriends Family Death and Grieving and Work Team, Rapunzels job opening and search, Eagle and Bunyan and their M's</p><p> </p><p>I challenge all of us Men as we run into the early form of Valentines day to not just show our appreication of our M's tomorrow but be the biblical Men we are called to be and show it every day. I challenge us all to lead in our homes and live everyday as an example of how Christ loves his church. </p><p> </p><p>I have been reading Isaiah lately and amidst the gloom that was the old testement and everything Judah had done to push God away...he offered hope with a simple promise which is shown below. We no longer need to follow all the rituatls and sacrifices because Christ made one sacrifice for us. The only one any of us needs and he has made us as white as snow as Judah was promised long ago if they would turn away from their sins. </p><p> </p><p>We start in the gloom and the rain...and as dirty as we are...we come out white as snow.</p><p> </p><p>Isaiah 1:18 “Come now, let us reason together, says the Lord: though your sins are like scarlet, they shall be as white as snow; though they are red like crimson, they shall become like wool.</p><p> </p><p> </p><p> </p><p> </p><p> </p>

February 13, 2024

When it Rains....it Snows?

<p>The thang </p><p>hinees</p><p>butkicks</p><p>buterflys</p><p>pick up the grass</p><p>7 indian runs</p><p>6 suisids</p><p>crab v.s. crab soccer </p><p>game ended 4 to 4 but team 1 won</p><p>2 to 0 in p.k's</p><p>C.O.T</p><p>prayer requests</p><p>eagles dad </p><p>care bear had a good youth retreat</p><p>penn manor kid ok</p><p>high knee's appointment go's well</p><p> </p>

February 10, 2024

F3 soccer

<p>10 PAX beat the #Fartsack and a nice morning. Nobody figured out the pictures that each of those food items have a strong core. Here is what we did...</p><p> </p><p>WARM-UP: </p><p>Long mosey</p><p>IST x13ic</p><p>Toy soldiers x13ic</p><p>Monkey humper x13ic</p><p>Various leg/hip stretching</p><p> </p><p>THE THANG : </p><p> </p><p>Rope / core work - </p><p>Rope swings x50 while PAX alternate exercises AMRAP</p><p>Round 1: Hello dolly/merkins</p><p>Round 2: Flutter / squats</p><p>Round 3: X-factor / J-lo</p><p>Mosey </p><p> </p><p>Single leg step-up - control the down 5 count x13/leg</p><p> </p><p>Dips x13ic</p><p>Richard simmons x13ic/leg</p><p>Suzanne summers x13ic/leg</p><p>Side leg lever x13ic/leg</p><p>Clam shell x13ic/leg</p><p>Pickle pointer x13ic</p><p>Mosey</p><p> </p><p>MARY: </p><p>Fire hydrant x13ic/leg</p><p>Superman</p><p>Abdominator 5-1 </p><p>Various leg/hip stretching</p><p> </p><p>MOLESKIN: </p><p>Well this WO was selfish in that I took the Q prior to doing something to my lower right side of my back. So figured what better way that engage the core muscles that we can tend to neglect. You guys crushed those rope swings. 50 was the right count. Hopefully its hard for you all to sit later and your abs feel it too. All depends on how hard you pushed on the AMRAP. </p><p> </p><p>Thanks for following my lead today fellas. </p><p> </p><p>Until next time, </p><p> </p><p>Sunspot OUT!</p>

February 10, 2024

Core Delight

<p>2 ruckers<br/>4 runners <br/>Great Job!<br/><span style="font-weight:bold">#betterthanyouwereyesterday</span></p><p> </p><p> </p><p> </p><p> </p>

February 8, 2024

Run / Ruck

<p><span style="font-weight:bold"><span style="text-decoration:underline">Warm Up:</span></span></p><p>-Get down into low plank…strengthen that core while we say the 5 core principals.</p><p>-Abe Vigoda (x2 IC)</p><p>-Grass Pickers (x7 IC)</p><p>-Imperial Walkers (x20 IC)</p><p>-Arm Circles (x24 IC)</p><p>-Stargazer for a few seconds…</p><p>-Flutter Kicks (x5 IC Slow…x5 IC Fast)</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">The Thang:</span></span></p><p>-Sprint to Tennis Court</p><p>-Suicides w/ Monkey Humpers on tennis court</p><p> Sprint to center of first court: Monkey Humpers (x5 SC), sprint back to start</p><p> Sprint to center of courts: Monkey Humpers (x10 SC), sprint back to start</p><p> Sprint to center of far court: Monkey Humpers (x15 SC), sprint back to start</p><p> Sprint to far end of far court: Monkey Humpers (x20 SC), sprint back to start</p><p>-Flutter Kicks (x10 Fast IC)</p><p> </p><p>-Sprint to b-ball court…repeat suicides w/ Hand Release Merkins (x5 SC, x10 SC, x15 SC, x20 SC)</p><p>-Flutter Kicks (x10 Fast IC)</p><p> </p><p>-Rail Road Tracks to grassy area near bathrooms:</p><p>-WWII (x12 IC)</p><p>-LBC (x20 IC)</p><p>-Flutter Kicks (x10 Fast IC)</p><p> </p><p>-Tunnel of love to Pavilion</p><p> </p><p>-Mario (Double Box Jump) (x10 IC)</p><p>-Dips (x25 IC different speeds)</p><p>-Calf Raises (x25 IC)</p><p>-Flutter Kicks (x10 Fast IC)</p><p> </p><p>Mosey to Inner Den</p><p>-Pull Ups (x10 OYO)</p><p>-Burpees (x10 OYO)</p><p>-Flutter Kicks (x10 Fast IC)</p><p> </p><p>-Do-Ah-Diddy w/ Mountain Climbers til everyone goes once.</p><p> </p><p>-Big Bang…long, low plank, while Q talks:</p><p>-This exercise represents us and F3…we come together in the gloom and do hard things, so we’re stronger and more resilient to go away from this place, on our own, to face the challenges of the day.</p><p>-Run 20 paces, LBC (x20 SC), run back to circle, choose different spot</p><p>-Run 40 paces, Flutter Kicks (x40 SC), run back to circle, choose different spot</p><p>(Hoped to do more, but time didn’t allow it)</p><p> </p><p>-Mosey to flag</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">Mary:</span></span></p><p>-SSH (x10 IC)</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">COT:</span></span></p><p>Like I said for the Big Bang exercise…we come together in the gloom and do hard things, so we’re stronger and more resilient to go away from this place, on our own, to face the challenges of the day. There will come a day when you won’t be able to do this, but today is not that day, so I’m glad you choose throw off excuses, show up, do the work, and not take your health for granted! When we got into that close plank circle, all of us breathing heavy, we couldn’t see because of all the steam coming off of us. I think back to that, and I hope that the breath in your lungs in that moment reminded you that you have another day of life and purpose! You GET to do show up in the gloom and do the hard thing. You don’t have to do it, you GET to do it! You GET to go home to your family, you GET to go to work, you GET to tackle life. You’re another WO closer to being the strong leader, husband, father, son that you’re needed to be. Keep pushing that rock up the hill, fight against the ease, and laziness. Don’t be afraid of failure, rather fail forward. Failure is just a waypoint, not an endpoint. You are here for a purpose greater than yourself. You’re here to become stronger and more reliable…so your brothers in the gloom can rely on you, your family can rely on you, and your community can rely on you. I love you guys!</p><p>-Prayers for Red Card/Trojan and their family, with the sickness running through the family.</p><p>-Prayers for Rapunzel’s coworker who’s baby is in the NICU.</p><p>-Prayers for Drawstring as he and his M will be attending the Weekend to Remember event this weekend. Prayers for all of the marriages represented by all of us in F3. Prayers for vulnerability, intimacy, and courage as we walk through life with our M’s.</p><p>-Humble Pie is back from his mission trip, but has a broken elbow, so prayers for him.</p><p>-Prayers for Eagle, and his M, and my M.</p><p>Glad to have an FNG with us this morning! Welcome Barn Door!</p>

February 7, 2024

Take It Easy? Or Take It To The Limit?

<p>4 HIM met in the gloom to pull sleds and push blocks and each other!</p><p> </p><p><span style="font-weight:bold">Warm-a-rama</span></p><p>Arm circles x 15 ic</p><p>Circle arms x 15 ic</p><p>Seal claps x 10 ic</p><p>T claps x 10 ic</p><p>Grass pickers x 10 ic</p><p>Toy soldiers x 10 ic</p><p>SSH x 25 ic</p><p> </p><p><span style="font-weight:bold">The Thang</span></p><p> </p><p><span style="font-weight:bold">Round 1</span></p><p>2 pax pull 100-120 lb sleds:</p><p> </p><p>Forward x 50 yds </p><p>Reverse x 50 yds</p><p> </p><p>Remaining pax complete high-low planks until the pulling pax return</p><p> </p><p>pax swap exercises</p><p> </p><p>Mosey to pavilion</p><p>Step-up-block-press (press on up and press on down) x 10 alternating legs</p><p>RDL block rows x 20</p><p> </p><p>Mosey to playground</p><p>10 pull ups</p><p>20 merkins</p><p>30 squats</p><p> </p><p><span style="font-weight:bold">Round 2</span></p><p>2 pax pull 100-120 lb sleds:</p><p> </p><p>Forward x 50 yds </p><p>Reverse x 50 yds</p><p> </p><p>Remaining pax complete flutter kicks until the pulling pax return</p><p> </p><p>pax swap exercises</p><p> </p><p>Mosey to pavilion</p><p>No surrender block press (press on up and press on down) x 10 alternating legs</p><p>Block swings x 20</p><p> </p><p>Mosey to playground</p><p>10 pull ups</p><p>20 merkins</p><p>30 squats</p><p> </p><p><span style="font-weight:bold">Round 3</span></p><p>2 pax pull 100-120 lb sleds:</p><p> </p><p>Forward x 50 yds </p><p>Reverse x 50 yds</p><p> </p><p>Remaining pax complete WWIIs until the pulling pax return</p><p> </p><p>pax swap exercises</p><p> </p><p>Mosey to pavilion</p><p>Lunging block press (press on down) x 40 yds toward playground</p><p>RDL block rows x 20</p><p> </p><p>Mosey to playground</p><p>10 pull ups</p><p>20 merkins</p><p>30 squats</p><p> </p><p>COT - prayers for pax, M's and family</p><p> </p><p>Great job on the compound block press exercises!</p><p> </p><p>Thanks for following my lead.</p>

February 6, 2024

Pull & Push

<p>Welcome Toby (downrange from N.C)</p><p> </p><p>Warm Up</p><p>SSHx50 (single count)</p><p>Mountain Climbers x25 IC</p><p> </p><p>Tha Thang</p><p>Shoulder Blaster Special</p><p>(All Pax circle up, each Pax takes a turn calling rep count (10) until circle is complete. Each move is continuous until the circle is complete. . . the more, the merrier)</p><p>20 Pax x 10 reps=200 reps. Very brief recovery in between</p><p>-Slow Arm Circles=200</p><p>-Slow Circle Arms=200</p><p>-Air Press=200</p><p>-Seal Claps=200</p><p> </p><p>Bear Crawl to far baseline of bball court</p><p> </p><p>Black Jack (11)</p><p>10 merkins, run to far side: 1 Squat</p><p>9 merkins, run to far side: 2 Squats</p><p>8 merkins, run to far side: 3 squats</p><p>. . . and so on until 1 merkin, run to far side; 10 squats</p><p> </p><p>Circle Up</p><p>Shoulder Blaster Special Continued</p><p>-Moroccan Night Clubs (Bent Arms)=200</p><p> </p><p>Black Jack (11)</p><p>Same as above, but: WW2 and No Surrenders</p><p> </p><p>Mosey to field</p><p>50 Yard Sprint, x4</p><p> </p><p>Mosey to Flag</p><p> </p><p>COT</p><p>-Mosey to Flag</p><p>-Count-o-rama</p><p>-Name-o-rama</p><p> </p><p>Sticky Bumps-Prayers for strength</p><p>Eagle/Granola-Continued prayers for M (mother) and Eagles dad (Lou) is having heart surgery on Monday</p><p>Square-Prayers for family and foster child. Prayers for guidance about possibly taking another child/sibling of current foster child. Prayers over the whole family</p><p>-Trojan/Red Card-Prayer for M's (mother's) upcoming retreat/conference</p><p>-DoubleMint-Prayer for family conflict/parent</p><p> </p><p>(I feel like I'm missing something, so please forgive me if I am. God knows the needs and has them well in hand)</p><p> </p><p>When we gather for so much more than a workout, I believe the Lord is present and well-pleased with the bonds of fellowship that are formed. I truly believe this is an act of worship and glorifies our Father and I'm grateful for our community of men. </p><p> </p><p>Let the words of my mouth and the mediation of my heard be acceptable in your sight, O Lord, my rock and my redeemer (Psalm 19:14)</p><p> </p><p> </p><p> </p><p> </p>

February 3, 2024

The more, the merrier

<p><span style="font-weight:bold"><span style="text-decoration:underline">Warm Up:</span></span></p><p>-Get down into Mike Rowe plank (low plank) – S.W.E.A.T. Pledge (Skill & Work Ethic Aren’t Taboo)</p><p>-5 Core Principals. I haven’t posted at Rapho, but I’ve been meaning to. So I figured I can force myself to go to Rapho by picking up a Q!</p><p><span style="text-decoration:underline">Pledge 1:</span> I believe that I have won the greatest lottery of all time. I am alive. I walk the Earth. I live in America. Above all things, I am grateful.</p><p><span style="text-decoration:underline">1 Peter 2:9</span>: But you are not like that, for you are a chosen people. You are royal priests, a holy nation, God’s very own possession. As a result, you can show others the goodness of God, for he called you out of the darkness into his wonderful light.</p><p><span style="text-decoration:underline">Ephesians 2:10</span>: For we are God’s Masterpiece. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago.</p><p>– stand for the Pledge of Allegiance & Prayer over workout</p><p> </p><p>-Micro Arm Circles (x18 IC)</p><p>-Macro Circle Arms (x18 IC)</p><p>-Smurf Jacks (or Micro SSH) (x18 SC)</p><p>-Mike Tyson (x7 IC) (18+18+18+7=61 – Mike Rowe’s age, also, 18 because his birthday is March, 18th</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">The Thang:</span></span></p><p>-Rifle Carry block to big flag at end of parking lot</p><p>-Plank</p><p><span style="text-decoration:underline">Pledge 2:</span> I believe that I am entitled to life, liberty and the pursuit of happiness. Nothing more. I also understand that “happiness” and the “pursuit of happiness” are not the same thing.</p><p><span style="text-decoration:underline">Psalm 37:4</span>: Take delight in the Lord, and he will give you the desires of your heart.</p><p>-Happy Jacks (x5 SSH IC, x2 jump squats – Repeat 5 times)</p><p> </p><p>-Plank</p><p><span style="text-decoration:underline">Pledge 3:</span> I believe there is no such things as a “bad job.” I believe that all jobs are opportunities, and it’s up to me to make the best of them.</p><p><span style="text-decoration:underline">Colossians 3:23</span>: Work willingly at whatever you do, as though you were working for the Lord rather than for people.</p><p>-Block Curls (x20 IC)</p><p>-Block Rowe’s (x15 IC)</p><p>-Goblet Squats (x15 IC)</p><p> </p><p>-Plank</p><p><span style="text-decoration:underline">Pledge 4:</span> I do not “follow my passion.” I bring it with me. I believe that any job can be done with passion and enthusiasm.</p><p><span style="text-decoration:underline">James 4:5-6</span>: The Scriptures say that God is passionate that the spirit he has placed within us should be faithful to him. And he gives grace generously. As the Scriptures say, “God opposes the proud, but gives grace to the humble.”</p><p>-Follow the leader Indian Run around baseball field – PAX in lead position does 5 reps of 1 exercise. Rest of PAX follow:</p><p>-Bunyan: Flutter Kicks (x5 IC)</p><p>-One Shot: Air Squats (x5 IC)</p><p>-Turnpike: WWII’s (x5 IC)</p><p>-Tinker: SSH (x5 IC)</p><p>-Big Blue: Carolina Dry Docks (x5 IC)</p><p>-Baymax: Merkins (x5 IC)</p><p>-Sunspot: Monkey Humpers (x5 IC)</p><p> </p><p>-Mosey to Playground</p><p>-Plank</p><p><span style="text-decoration:underline">Pledge 5:</span> I deplore debt, and do all I can to avoid it. I would rather live in a tent and eat beans than borrow money to pay for a lifestyle I can’t afford.</p><p><span style="text-decoration:underline">Romans 13:8</span>: Owe nothing to anyone—except for your obligation to love one another. If you love your neighbor, you will fulfill the requirements of God’s law.</p><p>-Mexican Jumping Beans (x10 OYO) (Perform squat, jump to pull up)</p><p> </p><p>-Plank</p><p><span style="text-decoration:underline">Pledge 6:</span> I believe that my safety is my responsibility. I understand that being in "compliance" does not necessarily mean I'm out of danger.</p><p><span style="text-decoration:underline">Psalm 91:1-2</span>: Those who live in the shelter of the Most High will find rest in the shadow of the Almighty. This I declare about the Lord: He alone is my refuge, my place of safety; he is my God, and I trust him.</p><p>-“Safely” NUR back to blocks, move to picnic tables</p><p>-Step-Ups w/ Blocks (x10 IC, switch legs, x10 IC)</p><p>-Calf Raises on Bench w/ block (x20 IC)</p><p> </p><p>-Plank</p><p><span style="text-decoration:underline">Pledge 7:</span> I believe the best way to distinguish myself at work is to show up early, stay late, and cheerfully volunteer for every crappy task there is.</p><p><span style="text-decoration:underline">Proverbs 15:30-31</span>: A cheerful look brings joy to the heart; good news makes for good health. If you listen to constructive criticism, you will be at home among the wise.</p><p>Someone “cheerfully” volunteer to lead an exercise!</p><p>-Turnpike: Cheerfully volunteered to lead LBC (x25 IC)</p><p>-Big Blue: Cheerfully volunteered to lead Dips (x25 IC slow, fast, faster)</p><p> </p><p>-Plank</p><p><span style="text-decoration:underline">Pledge 8:</span> I believe the most annoying sounds in the world are whining and complaining. I will never make them. If I am unhappy in my work, I will either find a new job, or find a way to be happy.</p><p><span style="text-decoration:underline">Philippians 2:13-15</span>: For God is working in you, giving you the desire and the power to do what pleases him. Do everything without complaining and arguing, so that no one can criticize you. Live clean, innocent lives as children of God, shining like bright lights in a world full of crooked and perverse people.</p><p>-Blockees (x10 OYO)</p><p> </p><p>-Plank</p><p><span style="text-decoration:underline">Pledge 9:</span> I believe that my education is my responsibility, and absolutely critical to my success. I am resolved to learn as much as I can from whatever source is available to me. I will never stop learning, and understand that library cards are free.</p><p><span style="text-decoration:underline">Proverbs 16:16</span>: How much better to get wisdom than gold, and good judgment than silver!</p><p>-Indian Run to main pavilion by flag, then to other pavilion, then to baseball field</p><p>-Tunnel of Love in the dirt til everyone went through 3 times</p><p> </p><p>-Plank</p><p><span style="text-decoration:underline">Pledge 10:</span> I believe that I am a product of my choices – not my circumstances. I will never blame anyone for my shortcomings or the challenges I face. And I will never accept the credit for something I didn’t do.</p><p><span style="text-decoration:underline">2 Peter 3:14</span>: And so, dear friends, while you are waiting for these things to happen, make every effort to be found living peaceful lives that are pure and blameless in his sight.</p><p>-Rifle carry blocks to big electrical box</p><p> </p><p>-Plank</p><p><span style="text-decoration:underline">Pledge 11:</span> I understand the world is not fair, and I’m OK with that. I do not resent the success of others.</p><p><span style="text-decoration:underline">Job 5:2</span>: Surely resentment destroys the fool, and jealousy kills the simple.</p><p>-Partner Up at drainage ditch:</p><p>PAX 1 – Merkins (AMRAP)</p><p>PAX 2 – Sprint to bottom of ditch, Australian Snow Angels (x7 SC), LBC (x3 SC), sprint back, pick up Merkins where your partner left off (as a team, complete 187 Merkins)</p><p>(Dirty Jobs: 187 episodes total. 10 total seasons. Season 7 was all in Australia)</p><p> </p><p>Pick up blocks, rifle carry to flag</p><p> </p><p><span style="text-decoration:underline"><span style="font-weight:bold">Mary;</span></span></p><p>-Plank</p><p><span style="text-decoration:underline">Pledge 12:</span> I believe that all people are created equal. I also believe that all people make choices. Some choose to be lazy. Some choose to sleep in. I choose to (Post in the gloom at F3) and work my butt off.</p><p><span style="text-decoration:underline">Romans 12:11</span>: Never be lazy, but work hard and serve the Lord enthusiastically.</p><p>-Flutter Kicks</p><p>-Alphabet Leg Lifts</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">COT:</span></span> Praises for Sunspot’s daughter and a successful and safe gymnastics event in, (barf) Ohio! Praises for Turnpike for his quiz bowl team as they look to their even this spring. Prayers for Eagle’s M, and my M, and for all of us as husbands and fathers, to be the leaders of our family’s (especially those of us with teenagers). Prayers and praises for Big Blue and the student that he has been talking with and mentoring. Thankful for great men like him teaching and leading. Sorry I haven’t been to Rapho too much…gotta get back more often! Thanks for allowing me to lead this morning, and for following my lead. Great to see you all in the gloom! Coffeeteria went off-site to Starbucks!</p><p> </p><p>~Bunyan Out</p>

February 3, 2024

Taking the S.W.E.A.T. Pledge to Rapho

<p>Four PAX made it out for a rematch to see who would make it back to the park first. The Runners outnumbered the Ruckers 3:1. But the running hares do what hares do and did zigzags along the way. No photo finished needed, Lox had his speed shoes on and made it back to the flag with the runners trailing behind.</p><p>Runners finished with 4 miles while Rucker finished with 3.1 miles. Nice job to all the men this morning! </p><p> </p><p>Finished with COT and lifted up Bunyan and Eagle's Ms, Square with his terrible twos 2.0, and praises for Meatball's new job offer.</p>

February 1, 2024

Turtle v Hare Rematch

<p><span style="font-weight:bold"><span style="text-decoration:underline">Warm Up:</span></span></p><p>-Get down into Micro (Mike Rowe) plank (low plank) and hold while doing 5 Core Principals and Q explains what the next 45 minutes will entail:</p><p>I Q’d this workout back in September and had a lot of fun doing it. Mike Rowe, famous for the show Dirty Jobs, wrote a Pledge, as a part of his Mike Rowe Works Foundation, that gives out work ethic scholarships to people looking to pursue the skilled trades. Because we are F3, I decided to add a little 3rd F spin and add a bible verse to go along with each pledge.</p><p>– S.W.E.A.T. Pledge (Skill & Work Ethic Aren’t Taboo)</p><p><span style="text-decoration:underline">Pledge 1:</span> I believe that I have won the greatest lottery of all time. I am alive. I walk the Earth. I live in America. Above all things, I am grateful.</p><p><span style="text-decoration:underline">1 Peter 2:9</span>: But you are not like that, for you are a chosen people. You are royal priests, a holy nation, God’s very own possession. As a result, you can show others the goodness of God, for he called you out of the darkness into his wonderful light.</p><p><span style="text-decoration:underline">Ephesians 2:10</span>: For we are God’s Masterpiece. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago.</p><p>–stand for the Pledge of Allegiance & Prayer over workout</p><p>-Micro Arm Circles (x18 IC)</p><p>-Micro Circle Arms (x18 IC)</p><p>-Smurf Jacks (Micro SSH) (x18 SC)</p><p>-Mike Tyson (x7 IC) (18+18+18+7=61 – Mike Rowe’s age. Also, 18 because his birthday is March 18th)</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">The Thang:</span></span></p><p>Rifle Carry coupons to Pavilion – Line up in a circle</p><p>-Plank while Q reads pledge & bible verse:</p><p><span style="text-decoration:underline">Pledge 2:</span> I believe that I am entitled to life, liberty and the pursuit of happiness. Nothing more. I also understand that “happiness” and the “pursuit of happiness” are not the same thing.</p><p><span style="text-decoration:underline">Psalm 37:4</span>: Take delight in the Lord, and he will give you the desires of your heart.</p><p>-Happy Jacks (x5 SSH IC, x2 jump squats – Repeat 5 times)</p><p> </p><p>-Plank</p><p><span style="text-decoration:underline">Pledge 3:</span> I believe there is no such things as a “bad job.” I believe that all jobs are opportunities, and it’s up to me to make the best of them.</p><p><span style="text-decoration:underline">Colossians 3:23</span>: Work willingly at whatever you do, as though you were working for the Lord rather than for people.</p><p>-Block Curls (x15 IC)</p><p>-Block Row’s (x15 IC)</p><p> </p><p>-Plank</p><p><span style="text-decoration:underline">Pledge 4:</span> I do not “follow my passion.” I bring it with me. I believe that any job can be done with passion and enthusiasm.</p><p><span style="text-decoration:underline">James 4:5-6</span>: The Scriptures say that God is passionate that the spirit he has placed within us should be faithful to him. And he gives grace generously. As the Scriptures say, “God opposes the proud, but gives grace to the humble.”</p><p>-Follow the leader Indian Run around field – PAX in lead position chooses and leads 3 reps of 1 exercise</p><p>(Burpee, Merkins, WWII’s, WWIII’s w/ out block, SSH, etc.) Rest of PAX follow</p><p>-Mosey to Inner Den</p><p> </p><p>-Plank</p><p><span style="text-decoration:underline">Pledge 5:</span> I deplore debt, and do all I can to avoid it. I would rather live in a tent and eat beans than borrow money to pay for a lifestyle I can’t afford.</p><p><span style="text-decoration:underline">Romans 13:8</span>: Owe nothing to anyone—except for your obligation to love one another. If you love your neighbor, you will fulfill the requirements of God’s law.</p><p>-Mexican Jumping Beans (x5 OYO)</p><p>-Sprint to pavilion</p><p> </p><p>-Plank</p><p><span style="text-decoration:underline">Pledge 6:</span> I believe that my safety is my responsibility. I understand that being in "compliance" does not necessarily mean I'm out of danger.</p><p><span style="text-decoration:underline">Psalm 91:1-2</span>: Those who live in the shelter of the Most High will find rest in the shadow of the Almighty. This I declare about the Lord: He alone is my refuge, my place of safety; he is my God, and I trust him.</p><p>-Step Ups w/ Blocks (x10 SC, switch legs, x10 SC)</p><p>-Calf Raises w/ block (x20 IC)</p><p> </p><p>-Plank</p><p><span style="text-decoration:underline">Pledge 7:</span> I believe the best way to distinguish myself at work is to show up early, stay late, and cheerfully volunteer for every crappy task there is.</p><p><span style="text-decoration:underline">Proverbs 15:30-31</span>: A cheerful look brings joy to the heart; good news makes for good health. If you listen to constructive criticism, you will be at home among the wise.</p><p>-Someone volunteer to lead an exercise…choose the exercise and lead it (In the interest of time, and since most PAX led an exercise during the Indian Run, we skipped this part)</p><p> </p><p>-Plank</p><p><span style="text-decoration:underline">Pledge 8:</span> I believe the most annoying sounds in the world are whining and complaining. I will never make them. If I am unhappy in my work, I will either find a new job, or find a way to be happy.</p><p><span style="text-decoration:underline">Philippians 2:13-15</span>: For God is working in you, giving you the desire and the power to do what pleases him. Do everything without complaining and arguing, so that no one can criticize you. Live clean, innocent lives as children of God, shining like bright lights in a world full of crooked and perverse people.</p><p>-Burpees (x10 OYO)</p><p> </p><p>-Plank</p><p><span style="text-decoration:underline">Pledge 9:</span> I believe that my education is my responsibility, and absolutely critical to my success. I am resolved to learn as much as I can from whatever source is available to me. I will never stop learning, and understand that library cards are free.</p><p><span style="text-decoration:underline">Proverbs 16:16</span>: How much better to get wisdom than gold, and good judgment than silver!</p><p>-Mosey from Pavilion to church parking lot, to library parking lot, run up stairs, touch library door, mosey to 3rd baseline of baseball field</p><p> </p><p>-Plank</p><p><span style="text-decoration:underline">Pledge 10:</span> I believe that I am a product of my choices – not my circumstances. I will never blame anyone for my shortcomings or the challenges I face. And I will never accept the credit for something I didn’t do.</p><p><span style="text-decoration:underline">2 Peter 3:14</span>: And so, dear friends, while you are waiting for these things to happen, make every effort to be found living peaceful lives that are pure and blameless in his sight.</p><p><span style="text-decoration:underline">Pledge 11:</span> I understand the world is not fair, and I’m OK with that. I do not resent the success of others.</p><p><span style="text-decoration:underline">Job 5:2</span>: Surely resentment destroys the fool, and jealousy kills the simple.</p><p>(Mike Rowe is famous for the show Dirty Jobs, of which there were 187 episodes total. 10 total seasons. Season 7 was all in Australia)</p><p> </p><p>-Partner Up:</p><p>PAX 1 – Merkins (AMRAP)</p><p>PAX 2 – Sprint to 2nd base, Australian Snow Angels (x7 SC) & LBC (x3 SC), sprint back, pick up Merkins where your partner left off (as a team, complete 187 Merkins total)</p><p> </p><p>Mosey to Pavilion and grab blocks…Rifle Carry blocks to parking lot</p><p>Line up in circle at flag</p><p> </p><p>-Plank</p><p><span style="text-decoration:underline">Pledge 12:</span> I believe that all people are created equal. I also believe that all people make choices. Some choose to be lazy. Some choose to sleep in. I choose to work my butt off.</p><p><span style="text-decoration:underline">Romans 12:11</span>: Never be lazy, but work hard and serve the Lord enthusiastically.</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">COT:</span></span></p><p>Praise for Hard Code’s uncle and 15 years sobriety this week. Prayers for Rapunzel and Butter Knife’s family, as cold/flu/sickness is running through their families. Prayers for my M and Eagle’s M. I forgot to mention during COT about Meatball and the good news he’s had recently on his job, so praises for that!</p><p>I’m thankful for the work ethic each and every PAX brings to the group, and I pray that the work ethic each one displays at F3 will be an example and blessing to our families and communities. Genesis tells us how God worked, and wove work into the fabric of creation. Work is what you make it, so I pray that we can find purpose and blessing in our work, and we can be a blessing through our work.</p><p>Great to have Tool Time with us this morning from N.C.</p><p>Thank you for following my lead this morning!</p><p> </p><p>~Bunyan out</p>

January 31, 2024

Taking The S.W.E.A.T. Pledge, Again

<p>Warmup</p><p>- low slow Merkins, low slow Squats, Big Blue arm circles/circle arms, 21's (2x)</p><p>The Thing</p><p>Start at edge of parking lot. Complete reps of exercise, run to line at center of parking lot then burpee broad jump back to start. Repeat through all exercises</p><p>50 Step throughs</p><p>50 curls</p><p>50 block swings</p><p>50 dead lifts</p><p>50 bent over rows</p><p>50 shrugs</p><p>pick up 6 together</p><p> </p><p>bring blocks back to flag and mosey to playground. Rounds of 5, 10, 15’s (pull ups, Merkins, squats) until time is up. Mosey back to flag</p><p> </p><p>CoT</p><p>Prayers for student that Blue is helping, Sunspot's 2.2 and upcoming family trip, Tinker's work crew, Bunyan and Eagle's M's, Fridge.</p><p>When Adam sinned in the garden mankind came to know evil through experience, not just knowledge of. The remedy is us needing to know Christ through personal experience/relationship, not just knowing of. </p><p>”For if, because of one man’s trespass, death reigned through that one man, much more will those who receive the abundance of grace and the free gift of righteousness reign in life through the one man Jesus Christ.“</p><p>‭‭Romans‬ ‭5‬:‭17‬ </p>

January 30, 2024

IronPax Training

<p>Seven PAX beat the fartsack for a spring like day in the winter. Coming off of my juice cleanse, we put in some work. Here is what we did...</p><p> </p><p>WARM-UP: </p><p> </p><p>SSH x25ic</p><p>IST x10ic</p><p>Toy soldiers x15ic</p><p>Perfect merkins x15ic</p><p>Monkey humpers x15ic </p><p>Bear snake x2 rounds</p><p>Loooong mosey to Silo</p><p> </p><p>THE THANG: </p><p> </p><p>Grab a block, OH carry to 3rd base foul line, and partner up. </p><p> </p><p>Time for the CLEANSE -- as a team complete the following exercises while partner runs out to outfield fence and back .</p><p> </p><p>C - block curls x100</p><p>L - lunges x100ic</p><p>E - elbow plankjacks x100</p><p>A - air squats x100</p><p>N - no surrenders x100</p><p>S - ssh x100ic</p><p>E - eat food aka burpees for breakfast x50</p><p> </p><p>Loooong mosey back to flag</p><p> </p><p>MARY: </p><p>Various stretching to help our muscles heal and calm down</p><p> </p><p>MOLESKIN: </p><p> </p><p>While I was unsure how I was going to feel this morning, I surprisingly felt great! I know the juice cleanse had a lot to do with it as i flushed the system, literally haha and knowing I could eat real food today. Never peed so much before in my life! The energy level was high and PAX were waiting in anticipation to see how lethargic I would be, but i let them down and had good energy for today. PAX pushed hard thru the circuit and it was a challenge but we all put in good work today and got good quality reps in. </p><p> </p><p>Thanks for following my lead today and earning that breakfast! </p><p> </p><p>Until next time, </p><p> </p><p>Sunspot OUT! </p>

January 27, 2024

The Cleanse

<p> Back blast</p><p> Moutain climbers</p><p>21's</p><p>bataan death march 2 times </p><p>speed humpers</p><p>bataan death March 2 times </p><p>go to school hill</p><p>s.s.h mountain run 2 times </p><p>go to base ball field </p><p>bear crawl to first base </p><p>duck walk to second base </p><p>lunge walk to third base </p><p>sprint to home base </p><p>suicides</p><p>mosey to white pylon </p><p>bataan death march 1 time</p><p>COT</p><p>some one in ham loafs youth group got saved.</p><p>electric contractor was burned. </p><p>Care bears youth retreat. </p><p>pig pen dad and guy at work health.</p><p>front pages son's health.</p><p>bunyans M and family.</p><p>cid on pen manners basket balls teams health.</p><p>daisey church.</p>

January 27, 2024

Run, Run,Sprint

<p>Five PAX made it out for a soggy morning stroll. Three runners, two ruckers did 4 mi and 3 mi respectively. Runners didnt break any land speed records with the ruckers making back to the park before the runners. But with wet shoes and foggy glasses, we ended with COT and sought drier conditions.</p><p> </p><p>After being out sick, the lungs didn't want to cooperate, but thankful for the guys that were out sharing in the morning gloom. Nice job guys!</p>

January 25, 2024

Tortoise > Hare

<p>Warm up<br/> Arm circles x20<br/> Circle arms x20<br/> Michael Phelps x20<br/> Toy soldiers ×20 <br/><br/>Circuit #1 (3 times) w/bricks<br/> Flutter kicks x30<br/> Power squats ×20 (single count)<br/> Mericans x20 (no brick)<br/> WW3 x25 <br/><br/>Power skip/ rifle carry to Pavillion and inchworm around the benches <br/><br/>Circuit #2 (2 /times) Pavillion <br/> Leg lifts x15<br/> 3 teir merican ×10<br/> Triceps extension ×10</p>

January 24, 2024

Inch by inch

<p><span style="font-weight:bold">Warm-a-rama</span></p><p>Grasspickers x19</p><p>Arm Circles x20 ic</p><p>Circle Arms x20 ic</p><p>T Claps x20 ic</p><p>Seal Claps x21 ic</p><p>Toy Soldiers x19 ic</p><p>Side Straddle Hops x81</p><p><span style="font-weight:bold">The Thang</span></p><p>Rifle carry to pavilion</p><p>Block Goblet Squat x19</p><p>Block swings x20</p><p>Block step up x20 hw</p><p>Block RDL x20</p><p>Block no surrenders x21</p><p>Rifle carry to plaground</p><p>Pullups x5</p><p>OH Press x20</p><p>Lunges x20</p><p>Pullups x5</p><p>OH Press x20</p><p>Lunges x20</p><p>Pullups x5</p><p>OH Press x20</p><p>Lunges x20</p><p>Pullups x4</p><p>OH Press x20</p><p>Lunges x21</p><p>Rifle carry to field</p><p>WWII x 19</p><p>Flutter Kicks x 20 IC</p><p>V-Ups x 20 IC</p><p>Freddie Mercury x 20 IC</p><p>Polar bear crawl block drag (65 yds)</p><p>Navy Seal Burpees x7 (group of 3 pax)</p><p> </p><p>COT - Prayer requests: M's, physical health for pax and colleagues</p><p> </p><p>Thanks for following my lead!</p>

January 23, 2024

First is Last

<p><span style="font-weight:bold">Warm ups</span></p><p>Monkey Humpers</p><p>Grass pickers</p><p>Apagoda</p><p>Circle arms</p><p>Arm circles</p><p>Side straddle hops</p><p>The thang</p><p>Sled mosey with block to pavilion</p><p>Dips</p><p>25</p><p>World war 2</p><p>25</p><p>Merkins</p><p>25</p><p>mosey to the school with sled and block</p><p>Sled down hill run to home plate side straddle hop</p><p>25</p><p>Block curls at top of hill</p><p>25</p><p>Sled down hill run to home plate ww2</p><p>25</p><p>Run to top of hill block swings</p><p>25</p><p>Sled down hill run to home squats</p><p>25</p><p>Top block squat</p><p>25</p><p>Sled pull with partner</p><p>COT</p><p>High knees Dr. Appointment</p><p>Red cards youth retreat</p><p>Big Blues Student</p><p>No would die at the polar plunge</p><p>Eagle and Bunyan M</p>

January 20, 2024

Snow Day

<p><span style="font-weight:bold">Backblast 1/18/24: #Rapho run / ruck : Baby it’s cold outside</span></p><p>Brrrrrrr Baby it was cold outside ! 18 degrees never felt so good ! 1 runner and 2 Ruckers embraced the suck and got out of the fart sack to get better despite the frigid cold! The Ruckers did 2.85 miles, I did 4.1 miles ! Nice work today !!! 💪</p><p><span style="font-weight:bold">Warmarama</span></p><p>Light stretching</p><p><span style="font-weight:bold">The Thang</span></p><ul><li>1 Pax ran 4.1 miles around the neighborhood streets and park of the park</li><li>2 Pax rucked 2.85 miles around the neighborhood!</li></ul><p><span style="font-weight:bold">Prayers</span></p><p>Bunyan family</p><p>Eagle family</p><p>Meatball shoulder and job</p><p>Safe travels</p><p><span style="font-weight:bold">Thanks for following my lead today!</span></p><p><span style="font-weight:bold">Caterpillar out</span></p>

January 18, 2024

Baby it’s cold outside

<p>Warm Up</p><p>Grasspickers, Toy Soldiers, Arm Circles. Circle Arms, T-Claps, Seal Claps, 10 IC</p><p>Mosey to Pavilion</p><p>Mosey across field</p><p>Bearcrawl up hill</p><p>Mosey to Community Center parking lot</p><p>50 (or more) hill repeats, Q’s reps subtracted from total</p><p>50 circle merkins</p><p>50 hill repeats, half of pax at top of hill, variety of exercises</p><p>Partner up – one partner hill repeat, other doing Bonnie Blairs, Lunges, Squats, switch and hand off the count. Total of 100 Bonnie Blairs, 100 Lunges, 200 Squats</p><p>Mosey to field</p><p>Flutterkicks (25 IC) & snow angels</p><p>COT</p>

January 17, 2024

Running Club

<p>Warmup</p><p>- Abe Pagoda, Arm Circles, Circle Arms, Seal Claps, T Claps, Chinooks</p><p>- Failure to launch x6, face in snow Merkins</p><p>- Rifle carry CB to upper pavillion</p><p> </p><p>The Thing</p><p>- 25 Bent Over Rows, 25 SSH</p><p>- 20 Goblet Squats, 25 SSH</p><p>- 15 WW3's, 25 SSH</p><p>x3 rounds</p><p> </p><p>- 25 Merkins, 25 LBC's</p><p>- 20 Curls (grip variations, 25 LBC's</p><p>- 15 Blockees, 25 LBC's</p><p>x3 rounds (shortened final round due to time)</p><p>780 total reps</p><p>Rifle carry back to flag</p><p>No Mary</p><p> </p><p>CoT</p><p>- Prayers for Stall's coworker who has pregnancy complications. Meatball's shoulder and job opportunity, Eagle's M and Bunyan's M. Safe travels to OH for Sunspot. We were thankful for the snow as we took a knee at the end. As always, thanks be to our Creator and Sustainer for the blessings and priviledge to gather with good men for a workout and fellowship!</p><p> </p><p> </p>

January 16, 2024

Snow & Surprise

<p><span style="font-weight:bold">Warm-a-rama:</span></p><ul><li>Arm Circles 10 IC</li><li>Circle Arm 10 IC</li><li>Side-Straddle Hop 20 IC</li><li>Merkins 10 Single Count</li><li>Monkey Humpers 10 IC</li><li>Quad Stretches (30 sec)</li><li>Hamstring Stretches (30 secs)</li><li>Long Mosey </li></ul><p><span style="font-weight:bold">5x:</span></p><ul><li> Merkins 10 Single Count</li><li> Air Squats 25 IC</li><li>WWII’s 10 IC</li><li>Burpees, 10 (OYO)</li><li>Small Mosey </li></ul><p><span style="font-weight:bold">Duck Fight Two Times</span></p><p> </p><p><span style="font-weight:bold">Mary:</span></p><ul><li>Russian Twists 10 IC</li><li>Cobra Stretch (1 minute)</li><li>Toe Touches (30 secs)</li><li>Michael Phelps 20 IC</li><li>Fire Hydrants 20 IC</li><li>Mule Kicks 20 IC</li><li>Hamstring and Quad Stretches, (30 seconds per leg)</li></ul>

January 13, 2024

Warriors Workout

<p><span style="font-weight:bold"><span style="text-decoration:underline">Warm Up:</span></span> Amnesia was the only one Rucking this morning.</p><p>Prayer, 5 Core Principals. Today’s workout was designed by my 2 year old son. All the stuff that’s fun for him is a good beatdown for us!</p><p>-Michael Phelps (x10 IC) (Temper Tantrum)</p><p>-Temper Tantrum Big Arm Circles & Big Circle Arms (x24 IC)</p><p>-Toy Soldiers (x10 IC) (my son likes to march)</p><p>-Low Slow Squats (x5 IC) (2 year olds love to squat)</p><p><span style="font-weight:bold"><span style="text-decoration:underline">The Thang:</span></span></p><p>Tip-Toe Walk w/ block to big pavilion (Kids like to walk on their tip-toes)</p><p>Circle up around group of picnic tables. The picnic tables serve as our kitchen island…</p><p>-Mosey around picnic table island (3 laps) …He loves to be chased around the kitchen island</p><p>-Kettle Bell Swings (x10 IC) …my son loves when I swing him around like a Kettle Bell swing.</p><p>He also loves when I grab his feet, and drag him around the kitchen island…My free gift, block accessory was a piece of foam pipe insulation. Place block upright on top of insulation, get into Al Gore position. Grab top of block…</p><p>-Block drag around picnic table island (x1 lap)</p><p>-Tuck Jumps (x5 Single Count) (When he’s excited, he does tuck jumps!)</p><p> </p><p>-Mosey around island (x2 laps)</p><p>-Kettle Bell Swings (x10 IC)</p><p>-Block drag around picnic table island (x1 lap)</p><p>-Tuck Jumps (x5)</p><p> </p><p>-Gas Pumpers (what do you do when you’re kid has gas??)</p><p>-Weighted Gas Pumpers/Leg Raises (On six…put feet through holes in block, bring knees to chest like gas pumper, raise legs/feet up to 90 degrees, lower legs and sit up, Repeat-O x10 OYO)</p><p>-Tuck Jumps (x5)</p><p> </p><p>-Mosey around island (x2 laps)</p><p>-Kettle Bell Swings (x10 IC)</p><p>-Block drag around picnic table island (x1 lap)</p><p>-Tuck Jumps (x5)</p><p> </p><p>(Gotta get those arms ready to put kid on shoulders!)</p><p>-Shoulder Press (x10 IC) (Lift kid onto shoulders)</p><p>-Tricep Extension (x8 IC) (Take kid off shoulders)</p><p>-Arm Curls (x10 IC) (Give kid a hug)</p><p>-Tuck Jumps (x5)</p><p> </p><p>(Gotta get those abs ready for kids…my son loves to jump on my belly)</p><p>-WWI’s (x10 IC)</p><p>-WWII’s (x10 IC)</p><p>-WWIII’s (x10 single count OYO)</p><p>-LBC w/ block (x10 IC)</p><p>-Weezy Jefferson (x10 IC)</p><p>-Tuck Jumps (x5)</p><p> </p><p>-Smurf Jacks (x10 IC) …little kid SSH</p><p>-Blockee w/ triceps extension & arm curl (x10 OYO)</p><p> </p><p>-Grab blocks, Tip-Toe carry back to flag</p><p> </p><p>Mad that our time is up, throw a temper tantrum…</p><p>Flutter Kicks (x20 IC)</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">COT</span></span></p><p>Thank you for posting in the gloom, and working through this WO designed by my 2 year old son! Prayer requests for Eagle & his M, and for Hardcode and his family as they are hosting a girl from Japan for the next 10 weeks. Also prayers for Rapunzel and his son, his son is getting his drivers permit. Prayers for Drawstring and his back. Prayers for Meatball and his shoulder. Also, Care Bear will be going on a youth retreat next week with the youth group from church.</p><p>I also want to say how much I appreciate all of you, and the support and prayers for my M and our family. My M had a one-year post surgery MRI this past Wednesday. The neurosurgeon said the MRI looks great, which is great news, but still doesn’t explain all of the pressure/head pain she feels. The hope is that over time, with more PT, stretching, and massage, the muscles in her neck and head will improve and get better. Also, she was cleared to drive again, but she is terrified to start driving again. So prayers for me as I navigate helping her practice driving and getting her comfortable with that again.</p><p>Blessings to all of you PAX, and your families. I appreciate all of you guys. Sometimes our kids can be a headache and frustration, but remember how much of a blessing they truly are.</p><p> Psalm 127:3-5a</p><p> 3 Children are a gift from the Lord;</p><p> they are a reward from him.</p><p> 4 Children born to a young man</p><p> are like arrows in a warrior’s hands.</p><p> 5 How joyful is the man whose quiver is full of them!</p><p> </p><p>Thanks for following my lead!</p><p>~Bunyan out</p>

January 13, 2024

Beatdown By A 2 Year Old

<p><span style="font-weight:bold">Preblast 1/11/24: #Rapho run / ruck : That Thursday feeling</span></p><p>2 runners and 4 Ruckers had that Thursday feeling this morning. We all pushed hard today! The Ruckers did 3 miles, I did 4 miles and the beastly Baymax did 5 miles!! Congrats! Nice work today by everyone !! Thanks for pushing me today baymax !!! 💪</p><p><span style="font-weight:bold">Warmarama</span></p><p>Light stretching</p><p><span style="font-weight:bold">The Thang</span></p><ul><li>2 Pax ran 4 & 5 miles around the park doing intervals, alternating 30 sec sprint, 1 min 30 sec easy run</li><li>4 Pax rucked 3 miles around the neighborhood!</li></ul><p><span style="font-weight:bold">Prayers</span></p><p>Bunyan m</p><p>Eagle m</p><p>Amnesia trip with daughter</p><p>Popo brother medical bills</p><p><span style="font-weight:bold">Thanks for following my lead today!</span></p><p><span style="font-weight:bold">Caterpillar out</span></p>

January 11, 2024

That Thursday Feeling

<p><span style="font-weight:bold">Background</span></p><p>Inspired by hero WOD I found (mainly because we always need work on pullups) in memory of Fusilier Jonathan Burgess, of 3 Platoon, A Company, 1st Battalion The Royal Welsh who died on 2010/04/07 as a result of gunshot wounds following a small arms engagement in the Nad ‘Ali area of Helmand province, Afghanistan.</p><p> </p><p>Great job embracing the suck! All 17 pax finished in the allotted time.</p><p> </p><p><span style="font-weight:bold">Warm-a-rama</span></p><p>Arm circles x 10 IC</p><p>Circle arms x 10 IC</p><p>Grass pickers x 10 IC</p><p>Toy soldiers x 10 IC</p><p>Cobra pose x 10</p><p> </p><p><span style="font-weight:bold">The Thang</span></p><p>Mosey to Inner Den (400 yds)</p><p> </p><p>30 pull ups (modify w/ inverted rows)</p><p>30 burpees</p><p> </p><p>Move to Pavillion</p><p> </p><p>30 no-cheat merkins (thanks Big Blue)</p><p>30 box jumps (modify with step-ups IC)</p><p> </p><p>Mosey to Flag (400 yds)</p><p> </p><p>30 WWIIs</p><p>30 Flutter kicks IC</p><p> </p><p>Mosey to Inner Den (400 yds)</p><p> </p><p>20 pull ups</p><p>20 burpees</p><p> </p><p>Move to Pavillion</p><p> </p><p>20 no-cheat merkins (thanks Big Blue)</p><p>20 box jumps</p><p> </p><p>Mosey to Flag (400 yds)</p><p> </p><p>20 WWIIs</p><p>20 Flutter kicks IC</p><p> </p><p>Mosey to Inner Den (400 yds)</p><p> </p><p>10 pull ups</p><p>10 burpees</p><p> </p><p>Move to Pavillion</p><p> </p><p>10 no-cheat merkins (thanks Big Blue)</p><p>10 box jumps</p><p> </p><p>Mosey to Flag (400 yds)</p><p> </p><p>10 WWIIs</p><p>10 Flutter kicks IC</p><p> </p><p>10 Penalty Burpees</p><p> </p><p><span style="font-weight:bold">COT</span></p><p>Prayers for Pax and M's facing health challenges and for each HIM to make a difference in their family, workplace, school, church and community.</p><p> </p><p>Thankful for each HIM I have met in F3...thanks for following my lead!</p><p> </p><p> </p>

January 10, 2024

Burgess...then then some.

<p>Warm Up</p><p>Circle Up:</p><p>Michael Phelps X 20</p><p>Toy Soldiers Alternating X 20</p><p>Motivator X10...pause....9 down.</p><p> </p><p>Indian run far corner of Soccer Fields</p><p> </p><p>Circle Up:</p><p>Circle arms X 30</p><p>Arm circles X 30 (debate over which rotation is which while performing)</p><p>Merkins X 20</p><p> </p><p>Flying nuns towards far corner of soccer field for 1 Min...Finish Distance with a short run</p><p> </p><p>Circle Up:</p><p>WW2 - 20</p><p>Flutter kicks - 20</p><p>American hammer - 20</p><p> </p><p> </p><p>Lungewalk 1 mins towards center pavillion and Indian run to finish at pavillion</p><p> </p><p>Find a Bench:</p><p>Dips - 20</p><p>Derkins- 20</p><p>Dips 20</p><p>Irkins - 20</p><p>Dips -20</p><p>Merkins - 20</p><p> </p><p>Alternating high knees and butt kicks to back pavillion</p><p> </p><p>Circle Up/Find a Spot:</p><p>V ups X 20</p><p>Side Plank X 30 seconds</p><p>Right side plank - 30 seconds</p><p>Flutter kicks - 20</p><p>WW2 - 20</p><p> </p><p>1 mins lunge walks with Indian run to front large American flagpole</p><p> </p><p>Circle Up (Move of an Oval)</p><p>Squats X 30</p><p>Clockworks X 30</p><p>Shoulder Touches - 30</p><p> </p><p>Sprint or Fastest Pace to Finish through the Starting Point/F3 Flag</p><p> </p><p>Final Exercise: 34 Side Strattle Hops in Honor of Big Blue/Cats Maze and Blue Winning the Ship and scoring 34. </p><p> </p><p>COT: </p><p>Sidecar - Discipline</p><p>Tinker - Andy and family for salvation and peace</p><p>Decius - Family baby ont he way with high risk. Prayers for Family. Baby due beginning of April but will most likely be Feb/March</p><p>Bunyan and Eagle M's</p><p>Hardcode - Exchange student from Japan (Momoha?) 16</p><p>Double Mint - Daughter recovery from knee surgery and able to play this past week! PRAISE!</p><p> </p><p>My prayer for all is to remain strong and steadfast in your spirital dicipline, your mindset of servantude to others and your physical dicipline. It is through each of our example and outreach that we will continue to impact so many more men as you have all impacted me! </p><p> </p><p>Hebrews 12:11</p><p>11 For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.</p>

January 9, 2024

GO GO GO

<h2><span style="text-decoration:underline">Warmarama</span></h2><ul><li>Arm Circles</li><li>Circle Arms</li><li>Michael Phelps</li><li>Grass Pickers</li></ul><h2><span style="text-decoration:underline">The Thang</span></h2><ul><li>Weighted Harley Quinn's (OYO)</li></ul><ol><li>10,30,50 - bent over rows</li><li>20,40 - tricep extension</li></ol><ul><li>10-1 with reverse grip curls and pull-ups (OYO)</li><li>25 weighted squats, sprint, 25 unweighted squats, sprint (OYO)</li><li>Running Suicides for 1 minute</li></ul><h2><span style="text-decoration:underline"><span style="font-weight:bold">Prayers</span></span></h2><ul><li>Bunyan M</li><li>Bunyan dad and stepmom are sick</li><li>Drawtsring's daughter has rsv and the flu</li><li>High Knee's health and that the questionable thing on the ekg isn't major </li><li>Care Bear's daughter got her license</li><li>Red Card is getting braces</li><li>A guy's wife at Rapunzel's work is having a procedure done because there is a lump in her breast</li></ul>

January 6, 2024

Weighted Harley Quinn

<p>Warmup:</p><p>SSH x15 IC</p><p>Merkins x10 IC</p><p>Flutter kicks x10 IC</p><p>Little baby Arm Circles x10 IC Forward/Reverse</p><p>Hallelujahs x10 IC</p><p>Samson Hold 20 secs</p><p>Grass Pickers x10 IC</p><p>Willie Mays Hays x 15 IC</p><p> </p><p>The Thang – “Card’s Run and Repeat”</p><p> </p><p>3 rounds of exercises. Do set on sideline, run to other end and back, repeato. Then go to next round.</p><p> </p><p>Round 1 – Burpees, Big Boy Situps, Heels to Heaven, Lunges IC x5 each</p><p> </p><p>Round 2 – Burpees, LBC IC, Mountain Climbers IC, Shoulder Taps IC x10 each</p><p> </p><p>Round 3 – Burpees, Squats, Freddie Mercury IC, Box Cutters IC x 15 each</p><p> </p><p>Burpees x 20, run to other barricade and repeat</p><p> </p><p>Extra Credit...Pax lined up in a circle and led their favorite exercise. </p><p>Phoenix - Bearcrawl</p><p>The Juice - Flutterkicks</p><p>NoDoubt - LBCs</p><p>Caterpillar - SSH</p><p>Doublemint - No Surrenders</p><p>Popo - Motivator 5-1</p><p>OneShot - Squats</p><p>Baymax - WWII</p><p>Tinker - merkins</p><p> </p><p> </p><p>Moleskin</p><p>From F3 Knoxville: </p><p>“With heavy hearts we share this news: tragically and sadly, we lost our F3 brother, Cardinal (Taylor Phelps), during a workout this morning. He had a big smile, bigger heart, and we loved having him at our Rampart AO. He leaves behind a wife and two young children, and was the Senior Pastor at Caney Ford Baptist Church (Harriman). He was a High Impact Man and we mourn his loss deeply. Please keep his family and the men that were with him yesterday morning in your thoughts and prayers during this difficult time. 1/11/23</p>

January 6, 2024

Cardinal’s Run and Repeat

<p>Prayers for Buyan and Eagles M's and Family</p><p>Oneshots dads friend George who is in the hospital</p><p>Popos youth group class starting to talk about hard topics</p><p>Decimus's brothers wife currently pregnant and will most likely need to deliver sooner than 9 months.</p>

January 4, 2024

Run / Ruck

<h2><span style="text-decoration:underline">Warmarama</span></h2><ul><li>Grass pickers (in cadence)</li></ul><h2><span style="text-decoration:underline">The Thang</span></h2><ul><li>10 penalty burpees</li><li>Harley Quinn (OYO)</li></ul><ol><li style="text-align:left">Trench Warfare at the 10,30,50</li><li>Toe Taps at the 20,40</li></ol><ul><li>Human Over Under (combo of railroad and tunnel of love)</li><li>Mosie to playground</li><li>20 hanging knee tucks (OYO)</li><li>50 LBC (single count)</li><li>Mosie</li></ul><h2><span style="text-decoration:underline">Prayers</span></h2><ul><li>Bunyan M</li><li>Eagle and his M</li><li>Red Card is getting braces</li><li>The Persecuted church</li><li>Hardcode's family is going to read the Bible in chronological order so that they stay strong in that and don't fall out</li></ul>

January 3, 2024

Harley Quinn

<p>Warm Up</p><p>Run along walking path to lower pavilion</p><p>Merkins (x5)</p><p>Dips (x5)</p><p>Squats (x5)</p><p>Run along walking path back to flag</p><p>Block Press (x5)</p><p>Block Swing (aka Kettle Bell swing) (x5)</p><p>Flutter kicks (3 count cadence, x5)</p><p> </p><p>The Thang</p><p>Rinse and Repeat warm up (OYO) and increase rep count for each exercise by 5 each round for 40 minutes</p><p>(I don’t have everyone’s total rep count but I was mid-way into my 30 rep round when we ran out of time and I was in the back of the pack) ….</p><p>Caterpillar clocked his total run at 1.77 miles. Total run mileage will vary from Pax to Pax but this will give you an idea of what you did for miles.</p><p> </p><p>Prayers/Praise</p><p>Sunspot-Mother in Law going home</p><p>Oneshot-Family friend (prayer request shared on band)</p><p>Eagle-Continued prayers for M and family</p><p>Frosty-Traveling across the pond (England), pray safe travel and family staying back</p><p>Sidecar-Spiritual self discipline</p><p>Hardcode-healing, general sickness passed around family</p><p>All of us with 2.0s-Raising children in today’s world is tough. Pray for us as fathers for guidance and wisdom in sheparding our 2.0s</p><p>Thanks for coming out!</p><p> </p><p>So we fix our eyes not on what is seen, but what is unseen; since what is seen is temporary, but what is unseen is eternal</p><p>2 Corinthians 4:18</p>

January 2, 2024

Steps and Reps

<p> Warm ups in cadenc</p><p>Grass pickers</p><p>Michael Phelps</p><p>21s </p><p> </p><p>The Thang</p><p> </p><p>Hinee and but kick to pavilion </p><p>10 monkey Humpers</p><p>20 pinkey pies</p><p>20 Step ups</p><p>10 ssh</p><p>15 Gorilla humpers</p><p>mosey to White pole</p><p>tunnel of love to base ball field</p><p>bear crawl to opposite side run back</p><p>duck walk to opposite side run back</p><p>lungewalk to opposite side run back</p><p>sprint to opposite side sprint back </p><p>sprint to first bear crawl to second</p><p>lunge to third duck walk to home </p><p>mosey to play ground </p><p>run around play ground 10 ssh</p><p>run around play ground 20 ssh</p><p>run around play ground 30 ssh</p><p>run around play ground 40 ssh</p><p>run around play ground 50 ssh</p><p>mosey to pavement </p><p>10 gorilla Humpers </p><p>cot</p><p>eagle and Bunyans M</p><p>Drawstrings daughters sickness </p><p>pax have a good year </p>

December 30, 2023

The Den Turns Red

<p>I picked a few things that I have not done or places I have not been in a while. </p><p> </p><p><span style="font-weight:bold">warmarama</span>: </p><p>SSH x23ic</p><p>Mtn. Climbers x24ic</p><p>Abe Vigoda x10ic</p><p>*BigBlues Arm Circles 12ic (golf ball, baseball, volleybal, basketbal, beachball) then in reverse. </p><p>Mosey</p><p><span style="font-weight:bold">The Thang (pt1) - </span>*Big Pit</p><p>partner up to complete ...</p><p>Bonnie Blair's x100</p><p>Merkins x150</p><p>Squats x200</p><p>pax A performs exercise amrap while pax B bear crawls to the bottom of the pit and completes 15 mtn. climbers then "sprints" back. Flip pax and continue till rep counts are reached. </p><p> </p><p><span style="font-weight:bold">The Thang (pt2) *Basketball Court</span></p><p>*11's ...reduced to 6's bc of time. </p><p>Dry Docks & Burpees</p><p> </p><p><span style="font-weight:bold">The Thang (pt3) CANCELED </span></p><p>*pinky pie...slow count ic</p><p> </p><p><span style="font-weight:bold">Moleskin</span></p><p>As we approach the the start of a new year, many reflect on the past but look toward the future but we need to remember to always live in the present. </p><p>I know conditions were a little crappy today but thanks for the support, motivation and inspiration throughout the year. </p><p> </p>

December 30, 2023

Not Forgotten

<p><span style="font-weight:bold">BACKBLAST 12/28/23: F3 Grand Rapids Johnson Park</span></p><p>4 Pax put in some miles in the mist and the gloom ! Got in 3.4 miles in 43 min . My legs are smoked after the stairs yesterday and run today !</p><p>Caterpillar</p><p>Gravy</p><p>Deep Blue</p><p>Chubbs</p><p><span style="font-weight:bold">Warmarama</span></p><p>Light stretching</p><p><span style="font-weight:bold">The Thang</span></p><ul><li>3.4 mile run on the trails around the park</li></ul>

December 28, 2023

F3 Grand Rapids Johnson Park

<p>Six PAX made it out for a rather warm run/ruck. It was an even split of 3x runners and 3x ruckers. Runners hit 4.75miles; getting closer to achieving 5 miles within the alloted WO time. The ruckers welcomed an FNG who brought his own Army ruck that's already packed for deployment. </p><p>It was good to stretch the legs post-Christmas.</p><p>Well done by all the PAX!</p><p> </p><p>COT ended with lifting up Eagle's M and Frosty's upcoming return to the UK. Also keep Scope in prayer as he leaves for his first deployment on Sunday (explains the pre-packed ruck!). </p>

December 28, 2023

Ready, Set, Go 2023-12-28

<p>Warmup</p><ul><li>Michael Phelps, Low Slow Squats, Abe Pagoda, Arm Circles, Circle Arms, T Claps, Seal Claps, Moroccan Night Club, 21's (1x - with 20 and an FNG!)</li><li>Rifle carry blocks to far pavillion</li></ul><p>The Thing</p><ul><li>Leave blocks at pavillion and mosey through the neighborhood </li><li>15 curls, 5 tuck jumps. Repeat for 5 sets total, with variations</li><li>15 Merkins, 5 tuck jumps. Repeat for 5 sets total, with variations</li><li>15IC Flutter kicks, 5 tuck jumps. Repeat for 5 sets total, with variations</li><li>15 Bent Over Rows, 5 tuck jumps. Repeat for 5 sets total</li><li>Rifle carry blocks back to flag</li></ul><p>A few stretches</p><p> </p><p>COT</p><p>- Thankful for another morning to gather with a great group of men. Thankful for a year full of blessing and many opportunities, even if we don't see them all.</p><p>Prayers of thankfulness for Bunyan's family getting through sickness. Continued prayers for Bunyan's M, Eagle's M, Fridge. Prayers for guidance as we all raise our children and many enter the additional challenge of kids going through teenage years.</p><p> </p><p>”throw off your old sinful nature and your former way of life, which is corrupted by lust and deception. Instead, let the Spirit renew your thoughts and attitudes. Put on your new nature, created to be like God—truly righteous and holy.“</p><p>‭‭Ephesians‬ ‭4‬:‭22‬-‭24‬ </p>

December 27, 2023

Reps and Jumps

<p><span style="font-weight:bold">BACKBLAST 12/27/23: F3 Grand Rapids Stairway to Heaven</span></p><p>Leg Day-the stairs are no joke! 8 Pax put in some serious work in the gloom ! 148 stairs , 8 landings , 5 squats at each landing going up , 5 calf raises at each landing going down for a total of 888 stairs up , 888 stairs down, 240 squats , 240 calf raises !</p><p>Caterpillar</p><p>Hasselhoff</p><p>Gravy</p><p>Deep Blue</p><p>Bart Simpson</p><p>Madoff</p><p>Snoop</p><p>Chubbs</p><p><span style="font-weight:bold">Warmarama</span></p><p>Light stretching</p><p>Mosey around parking lot to the stairs</p><p><span style="font-weight:bold">The Thang</span></p><ul><li>Climb the stairs, at each landing perform 5 squats , descend the stairs, at each landing perform 5 calf raises , rinse and repeat. I did 6 laps</li></ul><p><span style="font-weight:bold">Bible study</span></p><p>I Joined 8 Pax for a Bible study on</p><p>1 Corinthians 12 &13 after the beatdown at a coffee shop called Roots. Great discussion! Great group of HIM! No better way to start the day!!</p><p>Hasselhoff</p><p>Soft spot</p><p>Humpty Dumpty</p><p>Han</p><p>Caterpillar</p><p>Gravy</p><p>Bart Simpson</p><p>Crout</p>

December 27, 2023

F3 Grand Rapids Stairway to Heaven

<p>They moved the start time to 6am but didn't post it so I did a 4 mile run and met up with the 9 pax for the Mary, COT, and cofferteria at Bigby! great group of HIM ! </p>

December 26, 2023

F3 Grand Rapids Johnson Park

<p>16 PAX beat the fartsack to work off the Christmas goodies. The WO was brought to you thanks to Blue because , well why not because it is a tough WO. Here is what all we did...</p><p> </p><p>WARM-UP: </p><p> </p><p>Mosey around the parking lot</p><p>Michael phelps x 10ic</p><p>IST x10ic</p><p> </p><p>THE THANG: </p><p>Merkins x25</p><p>Block squats x25</p><p>Mtn climbers x25ic</p><p>Flutter kick (w/block pressed) x25ic</p><p>Shoulder taps x25ic</p><p>Irkins x25</p><p>Block lunge x25ic</p><p>SSH x25ic</p><p>WW2 w/ block x25</p><p>Burpee x25</p><p>Derkins x25</p><p>OH press x25</p><p>Calf raise w/ block x25ic</p><p>Hello Dolly x25</p><p>Rows x25</p><p>Diamond merkins x25</p><p>Tuck jumps x25</p><p>Curls x25</p><p>LBC x25ic</p><p>Burpee x25</p><p>RDL x25</p><p>Skaters x25</p><p>Dips x25ic</p><p>Thrusters x25</p><p>Monkey humpers x25ic</p><p> </p><p>MARY : </p><p>None - ran outta time</p><p> </p><p>MOLESKIN: </p><p>It was great having a strong showing of PAX w/ some Den PAX making a guest appearance. Thanks to Blue for creating this WO that we all got to experience today. </p><p> </p><p>Hope everybody had a joyful Christmas and you co tinue to enjoy the time woth family and friends. </p><p> </p><p>Thanks for following my lead! </p><p> </p><p>Until next time, </p><p> </p><p>Sunspot OUT!</p>

December 26, 2023

25 Days of Christmas

<p>Warm- ups In cadence</p><p>Michael Phelps</p><p>Motivator</p><p>Windmills</p><p>Arm circles </p><p>Circle arms</p><p>Pick up baby Jesus</p><p> </p><p>The Thang</p><p> </p><p>Jingle bell rock merkin song</p><p>Block squats 25 sprint 25 crunches </p><p>Reverse curls 25 sprint 25 crunches</p><p>Curles 25 sprint 25 crunches</p><p>Clean press 25 sprint 25 crunches </p><p>World war 3 25 sprint 25 crunches</p><p> </p><p>Santa run with his bag</p><p>25 navy seal burpee</p><p> </p><p>Cot</p><p>Bunyan family having Covid</p><p>Packs that are traveling for the holidays</p><p>Trojans family and answering little ones questions</p><p>And just remember to show joy, and not just happiness, because we are godly men</p><p> </p><p>Merry Christmas all drawstring out!!</p><p> </p><p> </p><p> </p>

December 23, 2023

Jingle bell rock

<p>Warmarama led by Hello Kitty</p><p> </p><p><span style="font-weight:bold">The Thang - Pearls on a String</span></p><p>Two Pax mosey with Santa sacks of toys (60#sb) 52 pax complete exercise(s) then run to catch the Santa sacks. Goal to get 10 rounds in.</p><ul><li>5 burpees</li><li>5 burpees, 10 merkins</li><li>5 burpees, 10 merkins, 15 LBCs</li><li>5 burpees, 10 merkins, 15 LBCs, 20 lunges</li><li>5 burpees, 10 merkins, 15 LBCs, 20 lunges, 25 plank jacks</li><li>5 burpees, 10 merkins, 15 LBCs, 20 lunges, 25 plank jacks, 30 shoulder taps</li><li>5 burpees, 10 merkins, 15 LBCs, 20 lunges, 25 plank jacks, 30 shoulder taps, 35 American Hammers</li><li>5 burpees, 10 merkins, 15 LBCs, 20 lunges, 25 plank jacks, 30 shoulder taps, 35 American Hammers, 40 flutter kicks</li><li>5 burpees, 10 merkins, 15 LBCs, 20 lunges, 25 plank jacks, 30 shoulder taps, 35 American Hammers, 40 flutter kicks, SSH</li><li>5 burpees, 10 merkins, 15 LBCs, 20 lunges, 25 plank jacks, 30 shoulder taps, 35 American Hammers, 40 flutter kicks, 50 no surrenders.</li></ul><p>Freedom Hammer is now carried by Snacktown</p><p> </p><p>Nantan honors were passed from Zippy to G Money. </p><p> </p><p>54 pax converged on Snacktown from 6 Regions. </p>

December 23, 2023

Snacktown 4yr. Manniversary

<p>5 PAX beat the #Fartsack to get out for the annual running of the Brickmas Tree. It's always a great challenge. Here is what went down...</p><p> </p><p>WARM - UP: </p><p>Long mosey to the silo - grab some bricks and line up in a circle by the baseball field. </p><p> </p><p>Michael phelps x10ic</p><p>Monkey humper x15ic</p><p>Slow windmill x5ic</p><p>Merkins x10ic</p><p> </p><p>THE THANG : </p><p>(all exercises with the bricks)</p><p> </p><p>5 brick burpees</p><p>Run to 2nd baseline and back</p><p> </p><p>10 merkins on brick</p><p>5 brick burpees</p><p>Run to 2nd baseline and back</p><p> </p><p>15 dips on bricks</p><p>10 merkins on bricks</p><p>5 brick burpees</p><p>Run to 2nd baseline and back</p><p> </p><p>20 dry docks</p><p>15 dips</p><p>10 merkins</p><p>5 brick burpees</p><p>Run to 2nd baseline and back</p><p> </p><p>25 brick squats</p><p>20 dry docks</p><p>15 dips</p><p>10 merkins</p><p>5 brick burpees</p><p>Run to 2nd baseline and back</p><p> </p><p>1 min plank</p><p>25 brick squats</p><p>20 dry docks</p><p>15 dips</p><p>10 merkins </p><p>5 brick burpees</p><p>Run to 2nd baseline and back</p><p> </p><p>35 Anerican hammer w/ brick</p><p>1 min plank</p><p>25 brick squats</p><p>20 dry docks</p><p>15 dips</p><p>10 merkins</p><p>5 brick burpees</p><p>Run to 2nd baseline and back</p><p> </p><p>40 brick curls</p><p>35 american hammers</p><p>1 min plank</p><p>25 brick squats</p><p>20 dry docks</p><p>15 dips</p><p>10 merkins</p><p>5 brick burpees</p><p>Run to 2nd baseline and back</p><p> </p><p>50 SSH (we did a few w/ bricks)</p><p>40 brick curls</p><p>35 american hammers</p><p>1 min plank</p><p>25 brick squats</p><p>20 dry docks</p><p>15 dips</p><p>10 merkins</p><p>5 brick burpees</p><p>Run to 2nd baseline and back </p><p> </p><p>Put bricks away </p><p> </p><p>MARY : </p><p>None- went a couple minutes over so we could finish the whole WO 💪 </p><p> </p><p>MOLESKIN: </p><p>Way to push hard by all the PAX today. Thats's a tough WO and we actually got thru the whole thing. It was awesome!! </p><p> </p><p>Christmas time brings a lot of mixed emotions. Joy, excitement, anxiety, deppression, and many others. During this time (any any other for that matter) keep your eyes open to those around. Reach out if you havent seen or heard from somebody in a bit just to check in. </p><p> </p><p>We have a glorious celebration on Monday of the birth of Jesus! Let us remember that time and celebrate all he has done and will continue to do in our lives. </p><p> </p><p>MERRY CHRISTMAS brothers! </p><p> </p><p>Thanks for following my lead today! </p><p> </p><p>Until next time, </p><p> </p><p>Sunspot OUT! </p>

December 23, 2023

Ohh Brickmas Tree

<p><span style="font-weight:bold">BACKBLAST 12/21/23: #Rapho run / ruck : Kevin says It’s Thursday Run Day ahhhhhhhh</span></p><p>4 runners and 3 Ruckers showed up for Thursday run / ruck day. It was great to have Frosty run with us and Amnesia ruck ! We did 4 miles running and 3 miles rucking around the neighborhood !! Nice work today by everyone !! Thanks for pushing me today brothers !!! 💪</p><p><span style="font-weight:bold">Warmarama</span></p><p>Light stretching</p><p><span style="font-weight:bold">The Thang</span></p><ul><li>4 Pax ran 4 miles around the neighborhood!</li><li>3 Pax rucked 3 miles around the neighborhood!</li></ul><p><span style="font-weight:bold">Prayers</span></p><p>Stress over Christmas</p><p>Eagle m</p><p>Bunyan m</p><p>Tinker</p><p><span style="font-weight:bold">Thanks for following my lead today!</span></p><p><span style="font-weight:bold">Caterpillar out</span></p>

December 21, 2023

Kevin says It’s Thursday Run Day ahhhhhhhh

<p>Warmup</p><p>- Arm circles, Circle arms, T clips, Seal claps</p><p>- Imperial Walkers, Grass Pickers, Abe Pagoda, 21's (4x)</p><p>- Mosey to rolling hills</p><p>The Thing</p><p>Pair up at hill. One PAX goes up hill by MOT while other PAX does set exercise then chases 1st PAX up hill by another MOT. When caught, both run to top of hill and then back down to the start. Switch roles and repeat</p><ul><li>Broad jump vs 7 burpees, sprint</li><li>Crawl Bear vs 7 burpees, bear crawl</li><li>Crab walk vs 10 Bobby hurley’s, lunge walk</li><li>No leg army crawl vs 7 burpees, gorilla walk</li><li>sprints up hill, core workout at top: Flutter kicks, Homer & Marge, LBC's</li></ul><p>Mosey back to flag, some stretching</p><p> </p><p>COT</p><p>- Clear skies, brisk air. Great to have Stall's FNG join us. Prayed for Trojan's dad, Bunyan's M, Eagle's M, all of the family get together - for restored relationships, and that we can be a light and a blessing to those that we gather with around the holidays. Also for those that are alone this time of year and how it can be a challenging time for many. Praying that we will be alert to those opportunities to welcome others in. </p><p>Never get dull to the truth that God (the creator and sustainer of all) became flesh to walk amongst His creation and reconcile us to Himself. John 1:1-14 and Colossians 1:15-21</p>

December 20, 2023

O’er The Hills We Go

<p>Warmarama<br/>Toy soldiers<br/>Imperial walkers<br/>Michael Phelps<br/><br/><br/><br/><br/>The thang - honor your father. My dad turns 59 years old today so I created this workout in honor of him!<br/><br/><br/>Parking lot<br/> - flying squirrels (eagles - my dad is a huge eagles fan) - 10 <br/> - sprint across the parking lot and back<br/> - go back and forth until you do 100 flying squirrels<br/><br/>Mosey to the lower p</p><p>3 rounds of the following <br/>- peoples chair (my dad works and office job in IT) - 1 minute<br/>- no cheat merkins - 10<br/><br/>- dips (10 IC) / incline merkins (10 IC) - 59 total reps (for my dad's age)<br/><br/>Proud Mary by CCR (my dad loves classic rock) - switching on the rolling<br/>- Big boy sit ups<br/>- gas pumps - during "rolling"<br/>- flutter kicks<br/><br/>Mosey back to the flag<br/>10 IC Squats<br/>10 IC lunges </p><p> </p><p>COT</p><p>u</p><p>BB</p>

December 19, 2023

Honor your father

December 16, 2023

A few of my favorite things. . . .

<p> </p><p>Warm up:</p><p>Warm up:Warm up:</p><p>Merkins 10 ic</p><p>Windmills 10 ic</p><p>Grass Pickets 10 ic</p><p>Michael Phelps 10 ic</p><p> </p><p>Mosey to shed - 2 bricks each PAX</p><p> </p><p>30 squats ic with bricks on shoulders</p><p>30 brick swings ic (kettle bell swings)</p><p>50 SSH I</p><p>30 MTN Climbers ic</p><p>50 Freddie Mercury ic</p><p>30 Brick lifts ice (dumbbell half dead lifts)</p><p>15 brick curls ic</p><p>15 Brick squats ic</p><p>15 Brick clean and press ic</p><p>15 v-ups ic (brick optional)</p><p>15 brick WW2's ic w/brick</p><p>50 Brick step overs ic</p><p>30 Alternative Brick snatches if</p><p>50 brick catch and pass ic</p><p>50 high knees ic</p><p>20 Burpees with bricks OYO</p><p> </p><p>Mosey/sprint to flag</p><p>Various stretches</p><p>5 low plank/high plank/shoulder tap reps. </p><p> </p><p>Thanks for hanging in there with me. Unfortunately, only got through one round....haha. </p>

December 16, 2023

"Brick" it Out

<p><span style="font-weight:bold">BACKBLAST 12/14/23:</span></p><p><span style="font-weight:bold">#Rapho run / ruck : a little mosey or a little ruck</span></p><p>1 runner and 1 Rucker showed up to put in some work, so the runner decided to ruck today too! We did 3 miles around the neighborhood !! Nice work today Lox💪!!</p><p><span style="font-weight:bold">Warmarama</span></p><p>Light stretching</p><p><span style="font-weight:bold">The Thang</span></p><ul><li>2 Pax rucked 3 miles around the neighborhood!</li></ul><p><span style="font-weight:bold">Prayers</span></p><p>Bunyan m</p><p>Eagle m</p><p>People with stressful time of year</p><p>Fridge health</p><p><span style="font-weight:bold">Thanks for following my lead today!</span></p><p><span style="font-weight:bold">Caterpillar out</span></p>

December 14, 2023

A little mosey or a little ruck

<p>Great day! Record turnout of 24 PAX and 3 FNGs!</p><p> </p><p><span style="font-weight:bold">Warma-rama:</span></p><p>Arm circles x 12 IC</p><p>Circle arms x 13 IC</p><p>Michael Phelps x 14 IC</p><p> </p><p>Mosey to inner Den </p><p> </p><p><span style="font-weight:bold"> <span style="text-decoration:underline"> Pullups Merkins Work Rest</span></span></p><p><span style="font-weight:bold"> <span style="text-decoration:underline"> (reps) (reps) (mins) (mins)</span></span></p><p>Round 1 10 20 1 1</p><p>Round 2 8 18 1 1</p><p>Round 3 6 16 1 1</p><p>Round 4 4 14 1 1</p><p>Round 5 2 12 1 1</p><p>Round 6 2 12 1 2</p><p>Round 7 4 14 1 2</p><p>Round 8 6 16 1 2</p><p>Round 9 8 18 1 2 </p><p><span style="text-decoration:underline">Round 10 10 20 1 2</span></p><p><span style="font-weight:bold">Total 60 160 10 15</span></p><p> </p><p>Rest/Work Ratio: 1.5</p><p> </p><p>Move to pavillion:</p><p> </p><p>Air squats x 25 IC</p><p>Lunges (hard way) x 26 IC</p><p> </p><p>Mosey to flag</p><p> </p><p>Flutter kicks x 30 IC</p><p>Imperial Walkers x 30 IC</p><p> </p><p>Penalty burpees (one for each pax present) x 24</p><p> </p><p>COT: prayer for M's (medical and work related), Fridge (health), praise for new pax and HIM</p><p> </p><p>Thanks for following my lead </p>

December 13, 2023

y =1.5x

<p>Warmup</p><p>- SSH, Grass Pickers, Imperial Walkers, Toy Soldiers, Ranger Merkins</p><p>- Rifle carry to pavillion</p><p> </p><p>The Thang</p><p>5min EMOMs. At the bell, complete the number of reps within each minute. 5 mins (sets) for each exercise.</p><ul><li>25 bent over rows</li><li>15 diamond merkins, SSH for rest of each minute</li><li>15 clean & press</li><li>10 WW3’s</li><li>25yd murder bunny</li><li>2 min EMOM of LBC’s</li><li>20 penalty burpees</li></ul><p>CoT</p><p>- Great to have FNG Frosty show up from the neighborhood. We hope to see him again before he heads back across the pond. Continued prayers for Big Blue's dad, Fridge, Eagle and M, Bunyan and M. </p><p>It was a great frosty morning to breathe that brisk air and see the stars declaring the glory of God. </p><p>By the way, it may be time for the heavier gloves soon!</p>

December 12, 2023

I Heard the Bells Before Christmas Day

<p>Warmup</p><ul><li>SSH 10 IC</li><li>Imperial Walkers 10 IC</li><li>Shoulder Taps 10 IC</li><li>Mountain Climbers 10 IC</li><li>Plank Jacks 10 IC</li></ul><p>Mosey to shed</p><p>Pick up coupons</p><p>The thang</p><p> </p><p>With coupons:</p><ul><li>Murder bunny Home-1st</li><li>Rifle carry 1st-2nd</li><li>Coupon lunge walk 2nd-3rd</li><li>Bunny murder 3rd-Home</li><li>Run the infield</li><li>5 WW3s</li><li>10 block swings</li><li>15 block curls</li><li>20 thrusters</li></ul><p>Slick:</p><ul><li>Bear crawl Home-3rd</li><li>Lunge walk 3rd-2nd</li><li>Walk lunge 2nd-1st</li><li>Crawl bear 1st-Home</li><li>Run the infield (after round one, I had to race blue to second, so he couldn't steal my cheatsheet that had fallen out of my pocket)</li><li>20 squats</li><li>15 flying squirrels</li><li>10 WW2s</li><li>5 no cheat merkins</li></ul><p>We did two rounds,</p><p> </p><p>COT:</p><p>Praise for having this great group of HIM to push me (literally and figuratively) week in and week out.</p><p>Eagle's M</p><p>Bunyan's M</p><p>Clarity and peace for The Meatball at work</p><p> </p><p>Thanks for coming out to my (true) VQ, and picking up my six.</p>

December 9, 2023

Baseblock

<p>Fighters to your corners: </p><p>* Core Principles </p><p>* Pledge of Allegiance </p><p>* High Knee x 20</p><p>* Floyd Mayweather x 20</p><p>mosie to pavilion </p><p> </p><p>Fighters Ready.....</p><p>Fight!</p><p>* Ninnie knockers x 20</p><p>* Modified coyote uglies</p><p>* Michael Phelps x 20</p><p>* Pinky pies x 4 sets of 5 of each </p><p> </p><p>THE BELL TO END ROUND ONE! </p><p> </p><p>Round 2 ... Fight</p><p>* Mosie to your block </p><p>* John Cusack x 20 sec count </p><p>* Block Party x 20</p><p>* Group Block Party x Random</p><p>!!!!! Butter Knife is a BEAST !!!!!</p><p>* Elf on a Shelf x 20</p><p>!!!!! Ewwwww Someone Farted !!!!!</p><p>* Dying Cockroach x 20</p><p>* All About The Benjamins ( x20 as ordered: Curl, Press, Curl, Crusher, Chest Bump)</p><p>* Blocktonamo </p><p>* Blart x 20 </p><p> </p><p>THE BELL TO END ROUND TWO!</p><p> </p><p>Round 3... Fight</p><p>* FNG Saxxy PENALTY for tardiness </p><p>* Skull Crushers x 20 ( My Personal Favorite) </p><p> </p><p>KO- </p><p> </p><p>COT: </p><p>Requests.</p><p>1. Bunyans M and the Health Journey they are on. Let's lift them up and cover them in prayers of petition to the God of Mercy!</p><p>2. Trojans Boss's Fathers funeral. Prayers for words of wisdom and the power to discern your guidance on how to be supportive and encouraging!</p><p>3. Continued prayers for justice for my Mother and Sister who were murdered and my brother who was stabbed in 2019. Today there were a lot of 20 counts in honor of Autumn since she was 20 when she was sent to be with Jesus. </p><p> </p><p>Time to Caffeinate! </p><p>That is while Hardcode did pull-ups and deadhangs..... (Get It) </p><p> </p><p> </p><p> </p>

December 9, 2023

I pick things up and put them down.

<p><span style="font-weight:bold">BACKBLAST 12/7/23:</span></p><p><span style="font-weight:bold">#Rapho run / ruck : Time keeps on ticking</span></p><p>6 Pax, 3 Ruckers/ 3 runners, did some intervals around the park and rucked around the neighborhood before the snow hit. Runners did a 4 mile interval run around the park, and the Ruckers did 3 miles around the neighborhood !! It was great to have Turnpike join us on a Thursday again. Thanks for pushing me today boys! Great to have Decimus join us again as well! Nice work today brothers 💪!!</p><p><span style="font-weight:bold">Warmarama</span></p><p>Light stretching</p><p><span style="font-weight:bold">The Thang</span></p><ul><li>3 Pax ran 4 miles around the park doing 30 sec sprints , 1:30 easy running pace and repeat for 46 min</li><li>3 Pax rucked 3 miles around the neighborhood with Han Solo the wonder doggie !</li></ul><p><span style="font-weight:bold">Prayers</span></p><p>Turnpikes test</p><p>Rudinsky family - passing of Tom</p><p>Eagle m</p><p>Bunyan m</p><p>Fridge</p><p>Decimas car repair</p><p><span style="font-weight:bold">Thanks for following my lead today!</span></p><p><span style="font-weight:bold">Caterpillar out</span></p>

December 7, 2023

Time keeps on ticking

<p><span style="font-weight:bold"><span style="text-decoration:underline">Warm Up:</span></span> 5 Core Principals, then warm up with A Christmas Story</p><p>-Randy’s (x20 IC) (I can’t put my arms down!)</p><p>I triple dog dare you!</p><p>-Big Arm Circles w/ tongue stuck to a flag-poll (x20 IC)</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">The Thang:</span></span></p><p>Red Rider B.B. Gun Carry (Rifle Carry) blocks to field, put block down and don’t shoot your eye out!</p><p>“In our world, you’re either a bully, a toadie, or one of the nameless rabble of victims”</p><p>I was the bully, Scut Farkus and his little toadie, Grover Dill was Caterpillar. We chased the other PAX like a game of tag. When Scut Farkus caught a victim, the victim yells ‘UNCLE!’ Everyone stops running.</p><p>-No surrenders (x10 IC)</p><p>*Patches was made to hold a plank during the game. He was Rudolph, and wasn’t allowed to join any of the reindeer games!</p><p> </p><p>Mosey across the ocean (across the street to the elementary school) to the Alps of Austria for the Sound of Music</p><p>(I know The Sound of Music isn’t really a Christmas movie, but when I was younger, my mom always enjoyed watching this movie around the holidays!)</p><p> </p><p>The Hills Are A.L.I.V.E!</p><p>Sprint up hill: A - A bunch of burpees (x5 OYO), sprint back down hill</p><p>Sprint up hill: L - Lunges (x10 Each Leg OYO), sprint back down hill</p><p>Sprint up hill: I - Imperial Walkers (x15 IC OYO), sprint back down hill</p><p>Sprint up hill: V - V-Ups (x20 OYO), sprint back down hill</p><p>Climb up hill: E - Everest (while climbing up hill, lung, lunge, squat, lunge, lunge, squat....continue til top of hill)</p><p> </p><p>It’s A Wonderful Life…they are sledding on shovels. We didn’t have a shovel, but we had our butts!</p><p>-Butt Scoot (approx. 10-15 yards)</p><p> </p><p>Mosey to California (back to field) and enter the duct work of Nakatomi Tower (Die Hard is a Christmas movie!)</p><p>-Tunnel of Love (Light your zippo, crawl through the duct work: “Come out to the coast, we’ll get together, have a few laughs.”)</p><p> </p><p>Let’s start Christmas Vacation…mosey to blocks</p><p>“SQUIRREL!!!”</p><p>-Flying Squirrels (x10 OYO) (We couldn’t hear the dump truck driving through the nitroglycerin plant)</p><p>-Grave Diggers (x10 IC) (We found the perfect Griswold Family Chistmas tree, but we forgot a saw so we had to dig it out of the ground)</p><p> </p><p>By this time, we all felt like The Grinch</p><p>-WWIII (x10 OYO) (The Grinch declared war on Christmas!)</p><p>-Goblet Squats (x10 IC) (The Grinch picking up and stealing the presents)</p><p>-Mountain Climbers (x20 IC) (Have to climb Mt. Crumpit)</p><p>-Arm Curl Cindy Lou Who (x15 IC) (Grinch had a change of heart and hugged Cindy Lou Who)</p><p> </p><p>Time for Elf!</p><p>Run through the Candy Cane Forest (mosey around the trees), past the Sea of Swirly-Twirly Gumdrops (mosey around the grassy area near pavilion), then (Lunge) walk through the Lincoln Tunnel (Pavilion) to the city (playground)</p><p>-Pull-Ups (x10 OYO) (When Buddy’s in jail, other guys around him are doing pull ups.)</p><p>-Jackees (x10 OYO) (Burpee w/ SSH) (Buddy got sent to where the “special” elves go, and tested the Jack-In-The-Box toys)</p><p> </p><p>Time for Home Alone</p><p>Harry and Marv did a dead hang, and “walked” the rope to the tree house to get Kevin.</p><p>All PAX hold low plank in a line, while 2 Pax at a time dead hang walk across the monkey bars, and hold low plank until all PAX have made it to the tree house.</p><p>-WWI (When Kevin’s mom realizes she forgot him, she sits up and yells KEVIN!)</p><p>(I don’t know how many we did, because I was laughing too much to count, because everyone was yelling KEVIN every time they sat up.)</p><p> </p><p>Mosey back to blocks, Red Rider B.B. Gun carry to the flag to hang out with the Peanuts Gang for A Charlie Brown Christmas</p><p>-Apollo Ono (x10 IC) (Peanuts Gang skating)</p><p>-Calf Raises w/ block (x20 IC) (Five in the dancing scene)</p><p>-Toy Soldiers (x10 IC) (Shermy in the dancing scene)</p><p>-Hold Low Plank while I read:</p><p>…at the end of A Charlie Brown Christmas, Charlie Brown cries out, doesn’t anyone know what Christmas is all about?!?!</p><p>Linus then recites Luke 2:8-14</p><p>And there were in the same country shepherds abiding in the field, keeping watch over their flock by night. And, lo, the angel of the Lord came upon them, and the glory of the Lord shone round about them: and they were sore afraid. And the angel said unto them, Fear not: for, behold, I bring you good tidings of great joy, which shall be to all people. For unto you is born this day in the city of David a Savior, which is Christ the Lord. And this shall be a sign unto you; Ye shall find the babe wrapped in swaddling clothes, lying in a manger. And suddenly there was with the angel a multitude of the heavenly host praising God, and saying, Glory to God in the highest, and on earth peace, good will toward men.</p><p>“That’s what Christmas is all about, Charlie Brown.”</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">COT</span></span></p><p>We all may be block heads from time to time like Charlie Brown, but as long as we stay humble, and remember the real reason behind Christmas, we can have peace, knowing we have a king and savior who loves us so much that he left the glory of heaven to live a life here on earth with us, to show us the way, and to walk along side of us no matter what we’re facing.</p><p>Prayers for Bunyan’s M, Eagle’s M, and Eagle. Prayers for Big Blue and his dad. Also prayers for Drawstring’s daughter who was in a car accident, but is thankfully ok and uninjured. As well as Cliffhanger’s friend who was also in a car accident. Prayers for Humble Pie and his family, as they prepare for their trip to Central America to work with some missionaries, and help put up some buildings.</p><p>Announcements: Get those votes in for the yearly awards. Let Sunspot know if you can or can’t make the Christmas Party this Saturday. Donate or join the team for the CSAUP Polar Plunge that benefits Special Olympics.</p><p>Thanks for cozying up for a Christmas movie marathon in the gloom!</p><p> </p><p>~Bunyan out</p><p>(And like a Christmas miracle, it started snowing soon after I got home!)</p>

December 6, 2023

A Christmas Movie Marathon

<p><span style="font-weight:bold">Big Gifts</span></p><p><span style="font-weight:bold">12</span> Reps Whirligigs (Drummers Drumming)</p><p> </p><p><span style="font-weight:bold">11</span> mins - All exercises in Cadence/Temp Cadence (Eleven Pipers Piping)</p><p>11 WW2</p><p>11 Merkins</p><p>11 American Hammers with Block</p><p>11 Deadlifts with block – RDLs</p><p>11 Squats with Block</p><p>Continuously repeated set till time was reached</p><p> </p><p>1 min recovery</p><p> </p><p><span style="font-weight:bold">10</span> Reps Whirligig (Lords a Leaping)</p><p><span style="font-weight:bold">9</span> - All exercises in Cadence/Temp Cadence (Nine Ladies Dancing)</p><p>9 BlockCurls</p><p>9 Side Straddle Hops</p><p>9 Overhead Tricept Extensions with block</p><p>9 WW3 – 6 Count</p><p>9 Squats with Block</p><p>Continuously repeated set till time was reached</p><p> </p><p>1 min recovery</p><p> </p><p><span style="font-weight:bold">8</span> Reps Whirligigs (Eight Maids a Milking)</p><p><span style="font-weight:bold">7</span> - All exercises in Cadence/Temp Cadence (Swans a Swimming)</p><p>7 Grave Diggers left</p><p>7 Grave Diggers Right</p><p>7 Hug Your Knees</p><p>7 Shoulder Touches</p><p>7 Freddy Mercuries</p><p>7 Squats with Block</p><p>Continuously repeated set till time was reached</p><p> </p><p>1 Min Recovery</p><p> </p><p>6 Reps Whirligigs (6 Geese a Laying)</p><p> </p><p><span style="font-weight:bold">Five Golden Rings with No Rest (Song Goes Fast and So Did We)</span></p><p><span style="font-weight:bold">5</span> - All exercises in Cadence/Temp Cadence (Five Golden Rings)</p><p>5 Motivator</p><p>5 Block Bench Press</p><p>5 Raised Leg Holds</p><p>5 Monkey Humpers</p><p>5 Squats with Block</p><p>Continuously repeated set till time was reached</p><p> </p><p><span style="font-weight:bold">4</span> Whirligig (Four Calling Birds)</p><p> </p><p><span style="font-weight:bold">3</span> - All exercises in Cadence/Temp (3 French Hens)</p><p>3 Slow WW2</p><p>3 Slow Merkin</p><p>3 Slow Squat – Hold for Last 30 Seconds</p><p>Continuously repeated set till time was reached</p><p> </p><p><span style="font-weight:bold">2</span> Whirligig (2 Turtle Doves)</p><p> </p><p><span style="font-weight:bold">1</span> min Plank Hold and Done (And a Partridge in a pear tree)</p><p> </p><p>BONUS ROUND: 10 Penalty Burpees</p><p> </p><p>COT Prayers/Praises/Concerns:</p><p>Big Blue Dad and family surrounding him</p><p>Fridge health overall</p><p>Eagle and his M</p><p>Grace head injury in basketball and recovery</p><p>Sidecar M with Work Travel next week</p><p> </p><p> </p><p>I was honored to get to lead you fine men today on my VQ. Thanks for following my lead, peer coaching and uplifting one another as we unwrapped all our gifts together. This brotherhood has had a significant impact on my life both mentally and physically over the last 10 months and it truly is my honor to get to wake up and spend time with you all. Till next time. Sidecar - OUT</p>

December 5, 2023

12 Days of Christmas - SC Edition

<p><span style="text-decoration:underline">Warmup</span></p><ul><li>Imperial Storm Trooper (in cadence)</li><li>Arm Circles (in cadence)</li><li>Michael Phelps (in cadence)</li><li>Railroad</li></ul><p><span style="text-decoration:underline">The Thang</span></p><ul><li>Mosie to playground</li><li>Dead Hangs for 2 minute. If you fell, you did a pull up. You add a pull up for every fall</li><li>10-1 burpees and pull-up. 55 total burpees and 55 total pull-ups (OYO)</li><li>Mosie to grab bricks then go to grass </li><li>Modified Sprint Drag Carry. Sprint down and back from the first cone to the third cone. Reverse bear crawl down and back from first cone to third cone. Overhead carry down and back from first to third cone or farmers carry down and back twice. (OYO)</li><li>15 single leg raises, murder bunny, 10 single leg raises, murder bunny, 5 single leg raises, reverse bear crawl. (OYO)</li></ul><p> </p><p><span style="text-decoration:underline">Prayer Requests</span></p><ul><li>Bunyan M and Son</li><li>Double Mint's Daughter</li><li>Senior from Day Spring that broke his ankle and will miss senior year of basketball</li><li>Eagle and his M</li><li>Fridge's health</li><li>Micro-Machine's Step-dad's health</li><li>Daisey is having a youth group Christmas Party so prayers that the public school kids that go will share the gospel with their family </li></ul><p> </p><p>Cliffhanger out</p><p> </p>

December 2, 2023

Cliffhanger Special

<p>5 PAX beat the fartsack for some worky worky . Here is what we did.</p><p> </p><p>WARM-UP:</p><p>Mosey</p><p>Grass pickers x17ic</p><p>Michael phelps x17ic</p><p>IST x17ic</p><p> </p><p>THE THANG:</p><p> </p><p>In honor of my 2.0s 17th birthday, 17 exercises / 17 reps —</p><p> </p><p>(1) Reverse lunge x17ic</p><p>(2) Merkinsx17ic</p><p>(3) Calf raise x17ic</p><p>(4) WW3 x17</p><p>(5) curls x17ic</p><p>Mosey</p><p>(6) block squats x17ic</p><p>(7) American hammer x17ic</p><p>(8) side lunge x17ic</p><p>(9) Bear crawl 17 paces</p><p>(10) Bunny hop 17 paces</p><p>(11) Monkey humper x17ic</p><p>(12) Hello dolly x17ic</p><p>(13) Flutter kick x17ic</p><p>(14) SSH x17ic</p><p>(15) rows x17ic</p><p>(16) bench press x17ic</p><p>(17) burpees x17</p><p> </p><p>Repeato for 2 sets - 2nd set had some single count due to time</p><p> </p><p>MARY :</p><p> </p><p>Yeah no time for that :)</p><p> </p><p>MOLESKIN :</p><p> </p><p>Sure was great to see Hershey Kisses smiling face this morning. I initially was going to take this Q a while back but wasn’t sure what all we were going to be doing for my 2.0s birthday. This comprised of things she likes doing (legs and core) and things she doesn’t (upper body and burpees) haha! We got a good mixture that celebrated her 17 years here.</p><p> </p><p>Thanks for ‘celebrating’ alongside and following my lead.</p><p> </p><p>Until next time,</p><p>Sunspot OUT!</p>

December 2, 2023

Seventeen

<p>3 PAXs went for run and 3 PAXs rucked. The ruckers were fast and the runner had run to catch up.</p><p> </p><p>For my birthday, i set goal of 4.1mi run as a celebration. We were able to achieve that plus more. The runners got between 4.5 ~4.0mi in (way to pushed caterpillar, it was probablyhis fastest speed since his came back from medical issue). The ruckers got soild 3.0mi in as well. </p><p> </p><p>We prayed for Bunyan and his M, Eagle and his M and Moose and his M. </p><p> </p><p>Thanks for pushing and keep pulling me back to do what's needed even if it sucks from time to time. </p><p> </p><p>Until next time, </p><p>Square out </p>

November 30, 2023

41

<p>Thank you for coming out to Boomerang's VQ today. He picked these exercises, saw pinky pies and the motivator in Jamaica every day.</p><p> </p><p>Pinky Pies 10-1 in the pavilion.</p><p> </p><p>OYO</p><p>20 Calf raises with block.</p><p>10 Merkins.</p><p>10 oh press.</p><p>20 Block Curls.</p><p>10 Tricep extensions.</p><p>20 Air squats.</p><p>Run to the end of the parking and back. </p><p>Repeat. </p><p> </p><p>Pick up the six as I believe we all did 4 sets.</p><p> </p><p>Cycle 2. </p><p> </p><p>10 Goblet squats with block.</p><p>10 Block swings.</p><p>10 Lunges each leg.</p><p>10 Jungle Boy squats.</p><p>10 Burpees. </p><p>Run to the end of the parking lot and back.</p><p> </p><p>Repeat for 15 minutes. Pick up the six as we all did three sets.</p><p> </p><p>Motivator 10-1.</p><p> </p><p>COT-Christmas Party 12/9, please sign up. Hanover Manniversary 12/23, defend the hammer! Sometimes in January...Polar Plunge. Boomerang and Double Down will see you at Mission BBQ!</p><p> </p><p>No prayer requests, but for those unspoken and for the injured PAX, thoughts are with you.</p><p> </p><p>Thanks for coming out today, it was bitterly cold out there this morning. Only Hardcode who is hardcore wore shorts! </p><p> </p><p>Boomerang and Double Down out. </p><p>BB</p>

November 29, 2023

Welcome home

<p>10 exercises 10 reps 10 rounds. Ten to the 3rd power = 1,000 total reps. </p><p>Most with the block in hand</p><ol><li>Squats</li><li>Calf Raise</li><li>Curl</li><li>RDL</li><li>Tri-cep ext. </li><li>OH Press</li><li>Monkey Humper</li><li>SSH</li><li>Merkins</li><li>Flying Squirrels </li></ol><p>For the last round pax took turns coming up with ways to modify the exercise. To the best of my memory here's what we did on the last round</p><p> </p><ol><li>Slow Squats ic</li><li>single leg calf raise w/ farmer hold</li><li>"whatever this thing is" ~Sidecar</li><li>single leg RDL 5ea leg</li><li>Slow Dip ic</li><li>Shoulder Taps ic</li><li>Wojo Jump squat</li><li>motivator 7-1</li><li>HR Merkins</li><li>Burpee</li></ol><p>BONUS: 2ic No Surrenders... why 2? because we did 1,000 reps plus the extra 2 to represent the Michigan Wolverines total win count of 1,002. GO BLUE!</p><p> </p><p>This workout was like a boa constrictor. It didn't seem dominant, flashy or anything over the top but it grinded away and wore you down as we got the W. </p>

November 28, 2023

Perfect 10

<p>22 men/kids came out on a cold, brisque morning to play ultimate football and frisbee. A new "thing" for ultimate. FNG's do not get an F3 name until they join us for a workout in the gloom. </p><p> </p><p>Announcements (besides the one above):</p><p> </p><p>Christmas party in December, Defense of the hammer in December as well.</p><p> </p><p>Prayer requests for Big Blue's father who is showing signs of mental illness. Prayer request for patches BIL & SIL who will be moving soon. </p><p> </p><p>No Heisman was named, maybe next time? We all had fun and that is most important with ultimate!</p><p> </p><p>Double Down out</p>

November 25, 2023

Ultimate

<p><span style="font-weight:bold">BACKBLAST 11/23/23:</span></p><p><span style="font-weight:bold">#Rapho run / ruck : Pre Thanksgiving pants workout</span></p><p>While many of you slept in on this beautiful Thanksgiving morning, 5 Pax, 2 rucker/ 3 runners, took a tour around the neighborhood in the gloom. Runners did a 3.73 mile run, and the Ruckers did 3.06 miles!! It was great to have Turnpike join us on a Thursday! He showed us where he and Uncle Chowda live. Nice work today brothers 💪!! Thanks for pushing me though! . Happy Thanksgiving!!! So Thankful for F3 and for all of you! Enjoy your day!</p><p><span style="font-weight:bold">Warmarama</span></p><p>Light stretching</p><p><span style="font-weight:bold">The Thang</span></p><ul><li>3 Pax ran 3.73 miles around the neighborhood slow and steady pace</li><li>2 Pax rucked 3.06 miles</li></ul><p><span style="font-weight:bold">Prayers</span></p><p>Caterpillar recovery from sinus infection</p><p>Sick pax</p><p>Safe travels today and amazing Thanksgiving</p><p>Eagles m</p><p>Bunyans m</p><p><span style="font-weight:bold">Thanks for following my lead today!</span></p><p><span style="font-weight:bold">Caterpillar out</span></p>

November 23, 2023

Pre Thanksgiving Pants Workout

<p>F3 is a community of High Impact Men looking to grow leaders. The wo today empowered leadership within our small community. </p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">warmarama</span></span>: arm circles, circle arms, Abe Vigoda, Imperial walkers, SSH</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">The Thang: Part 1 </span></span>- Pax took turns pulling a card from the workout deck and leading the exercise. Card# +10, Royal 25 & Ace 100</p><p> </p><p>6 ♣️ = 60 sec plank</p><p>8 ❤️ = 18 merkins</p><p>Q ❤️ = 25 Burpees</p><p>5 ♦️ = 15ic HR Merkins</p><p>7 ♣️ = 17 LBCs</p><p>2 ♣️ = 12ic WWIIs </p><p>7 ♠️ = 17 Monkey Humpers</p><p>J ♦️ = 25ic Dips</p><p>8 ❤️ = 18 squat thrusts</p><p>J ♣️ = 25ic shoulder taps</p><p>3 ♣️ = 13ic High slow Flutter kicks</p><p>Q ♠️ = 25 Monkey Humpers </p><p>8 ♣️ = 18 Luge</p><p>A ♣️ = 100 Flutter Kicks</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">The Thang: Part 2 </span></span>- Gobbler Challenge. This is done as a full wo and is amrap for 60 min. Today we completed two rounds as a teaser. </p><p>4 stations (reps = round# x10)</p><p>Overhead Press</p><p>Block Squats</p><p>Rowers</p><p>Block Swings</p><p> </p><p>100m movement been stations </p><p>Rifle Carry</p><p>Farmer Carry R</p><p>Rifle Carry</p><p>Farmer Carry L</p><p> </p><p>I remember Eagle bring the workout deck not long after I started. I hated in the moment but it was the nudge I needed to be able to Q. I also realized in that moment that the Pax at LANCO are a community of HIM and there to support and help. Excellent work leading today. You all did awesome! </p>

November 22, 2023

Freed To Lead

<p><span style="font-weight:bold">11/21/23-Rapho</span></p><p>5 core principles</p><p>Prayer for protection over Pax</p><p> </p><p>The Freedom Hammer was in attendance. Hats off to the Pax who earned the right to bring it home. Heads up…. Lanco will need to defend it on 12/23. I’ll let Big Blue provide details on that.</p><p> </p><p>Warmorama</p><p>400m mosey</p><p>Hamstring stretch center (hold for 10)</p><p>Side Lunge Stretch right (hold for 10)</p><p>Side Lunge Stretch left (hold for 10)</p><p> </p><p>The Thang</p><p>20 Block Thrusters</p><p>20 WW3</p><p>20 Shoulder Tap Merkins</p><p>20 Block Curls</p><p>400m Run</p><p>Round Complete</p><p> </p><p>-Rinse and Repeat AMRAP for 40 minutes. Take note of completed rounds.</p><p> </p><p>Total team tally: 32 rounds complete. Well done! </p><p> </p><p>-Remember your individual score. This beatdown will come back around soon. Goal is to beat your individual score next time.</p><p> </p><p>Mary</p><p>-Stretch what hurts</p><p> </p><p>COT</p><p>-Prayers for Pax to be strong models for a families.</p><p>-Praise that Double Mints daughters both earned a spot on JV Bball team</p><p>-Prayer for Eagle, M, family</p><p>-Thanks for Lords protection and the opportunity to gather and strengthen ourselves and each other in the gloom</p><p>-Gave the glory to our Heavenly Father </p><p> </p><p>All Pax: Take care of yourselves so you can lead your families and those around you. Take care of your body, mind, heart, and soul. If you're struggling, reach out. If you're tired, rest. We have a special brotherhood and we all deal with something. Don't bear your burdens alone. </p><p> </p><p>Psalm 25:4</p><p>Show me your ways, O Lord, teach me your paths; guide me in your truth and teach me, for you are God my Savior, and my hope is in you all day long.</p><p>Double Mint</p>

November 21, 2023

Chicks Dig Scars…Pain is temporary, glory is forever

<p>WP</p><p> Big blue arm circle </p><p> -Beach ball ICx10 </p><p> -basketball ICx10 </p><p> -Volleyball ICx10 </p><p> -Golf ball ICx10 </p><p> Big Blue circle arm (reverse order)</p><p> Merkin icx10 </p><p> Squad icx10 </p><p> </p><p>Thang</p><p> Mozy to pavilion </p><p> Burpee x10 (more like 12)</p><p> Pinky Pie 10-1 </p><p> Football drill </p><p> Mozy to tennis court </p><p> Tennis Crawl </p><p> - Merkin x 10</p><p> - bear crawl to middle</p><p> - hold al Gore until all PAX are in</p><p> - table top crawl to the end</p><p> -SSH x 10</p><p> - table top crawl to the middle </p><p> - hold al Gore until all PAX are in</p><p> - bear crawl back to starting point </p><p> - repeat with in descending order, stop at 3 rep</p><p> </p><p>Mary</p><p> LBC ICX10 </p><p> Flutter kick set</p><p> - Hands under butt ICx10 </p><p> - Hands on the side ICx10 </p><p> - hands over chest ICx10 </p><p> - hands overhead ICx10 </p><p> </p><p>Mozy back to parking lot and did 10 penalty Burpee because the flag fell over </p><p> </p><p>It was challenging WO but everyone stuck with it. </p><p> </p><p>We prayed for</p><p> Bunyan and his M</p><p> Eagle and his M </p><p> Front Page's kid</p><p> Trojan'M rebuild relationship with dad</p><p> High Knee's family and justice system to uphold the law</p><p> </p><p>Until next time, </p><p>Square out </p>

November 18, 2023

Throw back WO

<p>Four PAX made it out to enjoy a Saturday morning beatdown to kick off Thanksgiving week.</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">WARMORAMA</span></span></p><p>10x IC Arm circles</p><p>10x IC Circle arms</p><p>10x IC Michael Phelps </p><p>10x IC Windmill</p><p>10x IC Grass pickers</p><p>10x IC Merkins</p><p>10x SSH</p><p> </p><p>Mosey to the small playground pavilion</p><p> </p><p><span style="font-weight:bold">THE THANG</span></p><p>Start with "what does the turkey say?"</p><p>Gobble: 15 IC pushups </p><p>Gobble Gobble: 15 IC pushups + 20 Carolina dry docks</p><p>Gobble Gobble Gobble: 15x IC pushups + 20x Carolina dry docks + 20x dips</p><p>Mosey to the BB court pavilion</p><p> </p><p>From here, we began our Thanksgiving feast of exercises.</p><p> </p><p> </p><p><span style="font-weight:bold">Appetizer</span></p><p>10x IC Cranberry jacks (SSH)</p><p>10x IC Wine about it Windmills</p><p>1 min Elbow Planks-giving</p><p> </p><p>Mosey to the basketball court pavilion</p><p> </p><p><span style="font-weight:bold">Main Course</span></p><p>20x IC Tofurkey toe touch crunch (V-ups)</p><p>20x IC Honey baked monkey humpers</p><p>20x Turkey bench tricep dips</p><p> </p><p>Mosey around the big loop</p><p> </p><p><span style="font-weight:bold">Sides</span></p><p>20x IC Gravy boat bridge (pickle pointer)</p><p>10x OYO Green bean burpee</p><p>20x IC Mashed potato climbers</p><p>20x Stuff-the-turkey situp (LBCs)</p><p>20x Sweet potato squats</p><p> </p><p>Mosey to large pavilion</p><p> </p><p><span style="font-weight:bold">Dessert</span></p><p>15x IC Pecan pie pickle pointer</p><p>15x IC Pumpkin pie pushup</p><p> </p><p> </p><p>We weren't full from 1st dinner, so we went back for second helping.</p><p>Each menu item was written on a card and PAX picked one at a time until we had our fill.</p><p> </p><p><span style="font-weight:bold">Second helpings</span></p><p>Turkey - 25x IC Squats (put meat on those legs)</p><p>Sweet potato - 15x IC pushups</p><p>Mashed potato - 20x IC pushups</p><p>Gravy - 50x IC SSH</p><p>Canberry sauce - 75x IC SSH</p><p>Stuffing - 25x IC squats</p><p>Bread roll - 10 OYO burpees</p><p>Crescent roll - 15 OYO burpees</p><p>Pumpkin pie - 20x IC mounter climbers</p><p>Apple pie - 30x IC mountain climbers</p><p> </p><p>Finished with some stretching.</p><p> </p><p>It was a full course beatdown and all the guys did a great job. I hope everyone has a great Thanksgiving!</p>

November 18, 2023

Thanksgiving feast

<p>3 PAXs went for a endurance training of aprint, jog and walk. 3 PAXs went for rucking. </p><p> </p><p>It was great job by everyone. </p><p> </p><p>We prayed for</p><p> Eagle and his M</p><p> Bunyan and his M</p><p> Injured PAXS </p><p> </p><p>thanks for coming out and so the hard work.</p><p> </p><p>Square </p>

November 16, 2023

High and low

<p><span style="font-weight:bold"><span style="text-decoration:underline">Warm Up:</span></span></p><p>5 Core Principals & Disclaimer</p><p>-Seal Claps (x11 IC), T-Claps (x15 IC)</p><p>-Abe Vigoda (x11 IC)</p><p>-Grass Pickers (x15 IC)</p><p>-Failure To Launch (10 to 1) - Bunyan Style (Axe Chop on the jump) (x5)</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">The Thang:</span></span></p><p>-Mosey to hill</p><p>-Mountain Climbers (x22 IC)</p><p>-Sprint up hill & across the street to parking lot. (No one got run over on the road, or hit by the trash truck!) </p><p>-Merkins (x11 IC)</p><p>-Sprint (approx. 50 yds.)</p><p>-WWII’s (x15 IC)</p><p>-Sprint (Back to start)</p><p>-Dying Cockroach (x11 IC)</p><p>-Sprint (approx. 50 yds.)</p><p>-Cockroach Resurrection (x15 IC)</p><p>-Sprint (Back to start)</p><p> </p><p>Tunnel of Love</p><p> </p><p>Mosey to flag, grab water, mosey to large pavilion</p><p>-Step-Ups (x22 IC) (switch legs after 11)</p><p>-Dips (x15 IC)</p><p>-Bizarros (aka Negative Superman) (x11 IC)</p><p>-Irkins (x15 IC)</p><p>-Monkey Humpers (x11 IC)</p><p>-LBC (x15 IC)</p><p> </p><p>Indian run down street to stop sign, and back to pavilion. (Approx. ½ mile total)</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">Mary:</span></span></p><p>Van Gohda (x8 IC)</p><p>Pickle Pointers (x8 IC)</p><p> </p><p>Mosey to flag</p><p>40 total Penalty Burpees (Because of time, each PAX did 2 Penalty Burpees for a total of 40)</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">COT:</span></span></p><p>Great group this morning! Glad to have 2 FNG’s this morning. Welcome Humble Pie, and Destiny’s Child. Prayers for my M, and Eagle’s M, Fridge and his health, and Square who’s in the “mess” of potty training their little one. Also thankful for that beautiful sunrise! </p><p>Support our brothers at the House of York for their one year manniversary this Saturday! Sign up for the Christmas party, and also the Rubbish Ruck this Saturday!</p><p>Great job this morning gents!</p><p>Thanks for following my lead!</p><p>~Bunyan out</p>

November 15, 2023

For the Love of Good Olde Fashioned Fun

<p>Warmarama<br/>Michael Phelps<br/>Toy soldiers<br/>Imperial storm trooper<br/><br/><br/>The thang<br/>The Sheldon cooper<br/>Run 400m then do the following<br/>10 burpees<br/>10 merkins<br/>10 squats<br/>10 big boy sit up<br/><br/>After every lap, reduce rep count by 1<br/>55 total reps each exercise</p><p> </p><p>Circle of trust</p><p>Eagle's M</p><p>Bunyan's M</p><p>Patches coworker with cancer</p><p>Double mints neighbor with tumor (likely non cancerous)</p><p>Injured pax</p><p> </p><p>Thanks for following my lead! Thanks Big Blue for pushing me!</p>

November 14, 2023

The Sheldon Cooper

<p>11 Pax showed up this morning for the ARMY and AIrForce retirees took the lead to Q.</p><p>Warm up</p><p>12 IC Arm circles, CIrcle Arms</p><p>Big blue arm circles of death- 5 IC forward and reverse arms circles, golf ball, basketball and beachball, missed the baseball!! Next time!</p><p>10IC Windmills, Grass pickers, and 12 IC Toysoldiers.</p><p>22s- count to five side straddle hops out loud then silently to 22- first time complete</p><p>22 was used of course due to 22 Vets a day on average commit suicide. Always on my mind and know what ever struggle you may be going thru. We are all one group and here for you or your family.</p><p>Thang 1- AF & ARMY BIRTHDAY time</p><p>Army Bday AF Birthday</p><p>6-14-1775 then 75 yard sprint across soccer field 9-18-1947</p><p>6 burpees 9 Merkins</p><p>14 Squats 18 American Twists</p><p>we did this four rounds, Army one side, then AF on opposite side.</p><p>Thang 2- Buddy Rush</p><p>We had 4 cones setup at 25 yard intervals, all started at cone 1, when first team member reached the number of reps they pushed forward to next cone and started the next cone reps for each station was 22 reps. This was to provide buddy "cover fire" in the field when they pushed forward.</p><p>Cone 1- WW2s 22OYO</p><p>25 yard sprint</p><p>Cone 2 - Hand release Merkins 22 OYO</p><p>25 Yard Sprint</p><p>Cone 3 - 22 No surrenders OYO</p><p>25 Yard Sprint</p><p>Cone 4- 22 IC flutter kicks.</p><p>went back to start and then another round. 3 total reps of entire round.</p><p>After 3rd round we performed some Army crawling or AF hotel Crawling for me with the Tunnel of love for about 60 yards!</p><p>Mosey back to parking for stretch time</p><p>Count o Rama</p><p>Name o Rama</p><p>Praises and prayers.</p><p>It was a little frosty this morning but everyone was on fire!</p><p>Thankful to live in the greatest country and workout with some extra special gents.</p><p>THanks for following our leads</p><p>Cheers! THE Juice and Eeyore OUT!</p>

November 11, 2023

Rapho Veterans Day WOD

<p>Psalm 119 </p><p> </p><p>Warm-up:</p><p>Arm circles- 119 reps</p><p>T-claps + seal claps- 119 reps</p><p>Side straddle hips- 119 reps</p><p> </p><p>LIight mosey</p><p> </p><p>Total # of Reps: 176( amount of verses in psalm 119</p><p>The Thang:</p><p>3 round all with (20/15/9) reps counts</p><p>Round 1: WW3/ Bear crawls between cones/ back peddle to beginning </p><p>Round 2: Monkey humper/ Murder rabbits between cones and back to beginning </p><p>Round 3: Seal burpee/ low crawl between cones and back to beginning </p><p> </p><p>FOR THEM:</p><p>Paired up and ran 10yd buddy carries(alternating) 11 Each </p><p>Totaling: 22</p><p> </p><p>22 veterans commit suicide each day lets be there for our veterans.</p><p>GREAT JOB TODAY EVERYONE!!!</p>

November 11, 2023

Soldiers's Prayer

<p><span style="font-weight:bold">BACKBLAST 11/9/23:</span></p><p><span style="font-weight:bold">#Rapho run / ruck : Run like a pack of Gazelles</span></p><p>6 Pax, 2 rucker/ 4 runners, did a ruck / run around the neighborhood! Runners did either 4 or 4.3 mile runs, and the Ruckers did 2.8 miles!! Those intervals were rough !! Great to have Lox, DTR and Decimus out with us today ! Nice work today brothers 💪!!</p><p><span style="font-weight:bold">Warmarama</span></p><p>Light stretching</p><p><span style="font-weight:bold">The Thang</span></p><ul><li>4 Pax ran either 4 or 4.3 miles around neighborhood alternating intervals of 1:30 min easy running pace, and :30 sec of sprint / faster pace</li><li>2 Pax rucked 2.8 miles</li></ul><p><span style="font-weight:bold">Prayers</span></p><p>Decimus new marriage</p><p>DTR mother in law health</p><p>Fridgey health</p><p>Eagles m</p><p>Bunyan m and knuckle puck</p><p><span style="font-weight:bold">Thanks for following my lead today!</span></p><p><span style="font-weight:bold">Caterpillar out</span></p>

November 9, 2023

Run like a pack of Gazelles

<p>- Warm ups</p><p>A Bogota</p><p>Grass picker</p><p>Imperial storm trooper</p><p>Circle arms</p><p>Motivator</p><p>Mosie</p><p> </p><p>The Thang</p><p>15 sumo squats, crawl bear 10 sumo squats, crawl bear, 5 sumo squats, bunny murders</p><p>15 World War III, reverse lunge 10 World War III, reverse lunge 5 World War III Nar back </p><p>15 clean press, crawl bear, 10 clean press, crawl bear,5 clean press bunny murder</p><p>15 Merkins, reverse lunge,10 Merkins, reverse lunge 5 Merkins nar</p><p>Reverse ABC's</p><p> </p><p>Prayers </p><p> Fridge and quick healing</p><p> Eagles M</p><p>Bunyan and his M and son</p><p>Square for strength in trying times</p><p>Cliff hangers buddy at church with Afib</p><p>And Yorks mananniversary</p><p> </p>

November 8, 2023

Get in gear… reverse

<p>Warmup</p><ul><li>SSH, low slow squat, low slow Merkin, Grass Pickers, 21’s 2x</li></ul><p>Mosey to playground</p><ul><li>5 pull ups, 10 no surrenders, 15 Merkins (1/3 standard, 1/3 Werkin, 1/3 Diamonds)</li><li>Run to lower pavilion - 5 WW2’s, 10 glute bridge, 15 metronomes (R+L=1)</li><li>Run to playground - 10 pull ups, 20 no surrenders, 30 Merkins (1/3 standard, 1/3 Werkin, 1/3 Diamonds)</li><li>Run to LP - 10 WW2’s, 20 glute bridge, 30 metronomes (R+L=1)</li><li>Run to playground - 15 pull ups, 30 no surrenders, 45 Merkins (1/3 standard, 1/3 Werkin, 1/3 Diamonds)</li><li>Run to LP - 15 WW2’s, 30 glute bridge, 45 metronomes (R+L=1)</li><li>Run to playground - 20 pull ups, 40 no surrenders, 60 Merkins (1/3 standard, 1/3 Werkin, 1/3 Diamonds)</li><li>Run to LP - 20 WW2’s, 40 glute bridge, 60 metronomes (R+L=1)</li></ul><p>CoT</p><p>- Could be our last 50 degree workout for awhile but we'll see. </p><p>Prayers for Bunyan, Eagle, Fridge.</p><p>let's live acknowledging that there is much more than what we can see, and that God reigns over it all </p><p> </p><p>“For by Him (Christ) all things were created, in heaven and on earth, visible and invisible, whether thrones or dominions or rulers or authorities—all things were created through Him and for Him.”</p><p>Colossians 1:16</p>

November 7, 2023

Laps and Reps

<p>We did all legs, no blocks just body weight.</p><p> </p><p>Mosey from flag to pavilion by basketball court.</p><p> </p><p>The motivator, 10-20.</p><p>Fire hydrants, 10 IC.</p><p>Mule Kicks 10 IC.</p><p>One minute low plank. </p><p> </p><p>Mosey to pavilion with walls. </p><p> </p><p>2 minute wall squats hold.</p><p> </p><p>Mosey back to outer circle and back to pavilion.</p><p> </p><p>100 air squats.</p><p>20 Bulgarian air squats each leg.</p><p>50 jump squats.</p><p>20 step ups each leg. </p><p>One minute low plank. </p><p> </p><p>Mosey to basketball court pavilion. </p><p> </p><p>Motivators 10-15.</p><p>Bonnie Blairs 20 per leg OYO.</p><p> </p><p>Mosey to walled pavilion. </p><p> </p><p>Wall squats for 1:30.</p><p> </p><p>Mosey back to main pavilion around outside of park. </p><p> </p><p>Yoga time! 30 second warrior one and 30 second warrior two. Switch legs and repeat.</p><p> </p><p>Table 30 seconds, drop hands to ground or ankles for 30 seconds. Repeat to other leg.</p><p> </p><p>COT: prayers for Bunyan's m as well as Eagle's M. Prayers for Uncle Chowdah adjustment to retirement at 48. For Sunspot's daughter who will be heading to college next fall and is taking ownership of her future. </p><p> </p><p>For those curious. 10-20 is 660 regarding the motivator. We did 960 today. 10-1 is 220. </p><p> </p><p>S</p><p>Sign up to Q before I do. All legs for a while, torn labrum will do that.</p><p> </p><p>Double Down out! </p><p>Double </p>

November 4, 2023

Legs, legs, and more legs

<p><span style="font-weight:bold"><span style="text-decoration:underline">Warm Up:</span></span> 5 Core Principals, Disclaimer, Prayer</p><p>-Arm Circles or Circle Arms, whichever you wanted to do (since I never go the correct direction anyways) (x13 IC)</p><p>-T-Claps (x11 IC)</p><p>-Seal Claps (x9 IC)</p><p>-Toy Soldiers (x8 IC)</p><p>-Michael Phelps (x13 IC)</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">The Thang:</span></span></p><p>-Railroad Tracks to large Pavilion</p><p>-Random, long Mosey – end at Inner Den</p><p> </p><p>Jungle Boy Squats and Pull-Ups (OYO):</p><p>(x1) Jungle Boy Squat, (x1) Pull-Up: (x2) Jungle Boy Squats, (x2) Pull-Ups: (x3) Jungle Boy Squats, (x3) Pull-Ups: (x4) Jungle Boy Squats, (x4) Pull-Ups</p><p> </p><p>Mosey to parking lot, Rifle Carry coupon to field, line up on first baseline:</p><p>*Disclaimer: Some of the numbers below may not be accurate. I had PAX select numbers, and I don’t remember all the numbers that were chosen:</p><p>(x15 OYO) WWIII’s, Lunge Walk w/ coupon 10 yds.</p><p>(x8 OYO) WWIII’s, Lunge Walk w/ coupon 10 yds.</p><p>(x5 OYO) WWIII’s</p><p>-Murder Bunny back to start (Pick up the six, or hold plank)</p><p> </p><p>Once six is in:</p><p>(x16 OYO) Thrusters, Block Curl carry 10 yds</p><p>(x7 OYO) Thrusters, Block Curl carry 10 yds</p><p>(x4 OYO) Thrusters</p><p>-Murder Bunny back to start (Pick up the six, or hold plank)</p><p> </p><p>Once six is in:</p><p>(x12 OYO) Blockees, Bear Crawl-coupon drag 10 yds</p><p>(x6 OYO) Blockees, Bear Craw-coupon drag 10 yds</p><p>(x4 OYO) Blockees</p><p>-Murder Bunny back to start</p><p> </p><p>-Mosey to hill between road & baseball field</p><p>-Foxhole & Hill Climb</p><p>(x5 IC) Foxholes – Run up hill, Nur back down - Repeato (x2)</p><p>(I think we scared the couple that was walking by when we all charged the hill!)</p><p> </p><p>-Mosey to coupons, grab coupons and head to flag, line up in a circle</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">Mary:</span></span></p><p>Flutter Kicks w/ coupon overhead press (x9 IC)</p><p>Pickle Pointers w/ coupon on belly (x11 IC)</p><p>Monkey Humpers (x9 IC)</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">COT:</span></span></p><p>Prayers for Fridge, Eagle and his M, and DTR w/ his MIL in the hospital. Also prayers for Square, and his family with fostering a 2 year old. House Call brought up that at a retreat he was on recently, someone received the Lord, so we pray for this new believer’s faith journey. Continued prayers for Double Mint with his blood clot situation. Great to have him out again this morning. Right after COT, my M texted me that it was 2 years ago today that she went for her first MRI, when they found the brain tumor. F3 has been awesome for me! This group has been a major support for myself and my family. I love you guys! My M and I want to thank all of you from the bottom of hearts for the prayers and support. You PAX embody the 3 F's (Fitness, Fellowship, and Faith), and I'm blessed to be surrounded by all of you HIM (High Impact Men). <br/>SO pumped up this morning to have such an awesome group post in the gloom, and so great to have some FNG’s today!</p><p> </p><p>Thanks for following my lead in the gloom! </p><p> </p><p>~Bunyan out!</p>

November 4, 2023

No Rhyme or Reason, & Totally Random

<p>On a chilly morning, five PAX braved the cold frosty weather and ran. Too cold for the ruckers? The PAX ran anywhere from 3.8 miles to 4.5 miles. </p><p> </p><p>COT-prayers for Bunyan and Eagle's M, dtr's mother in law, and Lox's father passing a few weeks ago. He rucked 20 miles on the beaches in NC as a tribute to his Dad, and got some blisters along the way. </p><p> </p><p>Double Down out! </p>

November 2, 2023

Run no Ruck

<p><span style="font-weight:bold">Warm-a-rama</span></p><p>Grasspickers x19</p><p>Arm Circles x20 ic</p><p>Circle Arms x20 ic</p><p>T Claps x20 ic</p><p>Seal Claps x21 ic</p><p>Toy Soldiers x19 ic</p><p>Side Straddle Hops x81</p><p><span style="font-weight:bold">The Thang</span></p><p>Rifle carry to pavilion</p><p>Block Goblet Squat x19</p><p>Block swings x20</p><p>Block step up x20 hw</p><p>Block RDL x20</p><p>Block no surrenders x21</p><p>Rifle carry to inner den</p><p>Pullups x5</p><p>OH Press x20</p><p>Lunges x20</p><p>Pullups x5</p><p>OH Press x20</p><p>Lunges x20</p><p>Pullups x5</p><p>OH Press x20</p><p>Lunges x20</p><p>Pullups x4</p><p>OH Press x20</p><p>Lunges x21</p><p>Rifle carry to field</p><p>Drag block to flag</p><p>Navy Seal Burpees x41 (group of 3 pax)</p><p> </p><p>Inner den piece got messed up ...rep scheme was meant to be 19 pullups (5+5+5+4) with 81 combined presses and lunges in 2 rounds each (20+20 and 20+21)...to get 1981. You all did so well with the extra volume that I modified out the ab work prior to the block drag! We will try this one another time and do it right!</p><p> </p><p> </p><p> </p><p>Thanks for following my lead...great work today and welcome to the friendly new guys!</p><p> </p><p> </p>

November 1, 2023

The First. The Last.

<p>Eight PAX beat the fartsack on a chilly start to our Halloween festivities. Today's workout was a trick or treat. You can decide....</p><p> </p><p>WARM-UP:</p><p>Parking lot mosey</p><p>Michael phelps x10ic</p><p>IST x10ic</p><p>Toy soldiers x10ic</p><p>Monkey humpers x10ic</p><p>Various arm stretches</p><p> </p><p>THE THANG: </p><p> </p><p>T - tempo merkins x31ic</p><p>R - real squats x31</p><p>I - incline merkins x31</p><p>C - curls x31ic</p><p>K - kickers (butt kickers) x31ic</p><p> </p><p>O - over the block burpees x31</p><p>R - reverse lunge w/ block x31ic</p><p> </p><p>T - triangle merkins x31</p><p>R - rows x31ic</p><p>E - elevate legs (leg lever) w/ block pressed x31ic</p><p>A - arm curls x31ic</p><p>T - the hightower : this is a circuit in dedication to a PAX who passed away. 5 exercises - 9 reps - sirry messed the whole 31 theme but this was a strong way to end. </p><p>- Burpees x9</p><p>- Body builders x9</p><p>- Triple hand release merkin burpe x9</p><p>- Triple jump squat burpee x9</p><p>- Triple HR merkin / plank jack , triple jump squat burpee x9</p><p> </p><p>MARY : </p><p>Yeah, no time for that ! </p><p> </p><p>MOLESKIN: </p><p>Great to see Boomerang back home. Prayers for continued guidance being back and home!! It's great to see the extra grit at the 0430 WOs. We all know they are a step up, and you all dig deep to get the work in. This definitely sounded better on paper, but at the end of the day, we all got better because of it. Keep grinding to be #BetterThanYouWereYesterday</p><p> </p><p>Happy Halloween fellas! </p><p> </p><p>Thanks for following my lead! </p><p> </p><p>Until next time, </p><p>Sunspot OUT! </p>

October 31, 2023

Trick or Treat

<h2>In the eerie gloom of pre-Halloween night,</h2><h2>Beneath a full moon and ghostly morning light,</h2><h2>The Den comes alive, a sight to behold,</h2><h2>With workouts and rugby, for both young and old.</h2><h2>Pax in costumes, with glee in their eyes,</h2><h2>As monsters and heroes, they gleefully exercise.</h2><h2>They gather to play, in the cool, misty air,</h2><h2>Ultimate rugby, a spooktacular affair.</h2>

October 28, 2023

The Den of Darkness

<p>Warm up:</p><p>Mosey half lap parking lot</p><p>Motivator</p><p>Groiners 15 ic</p><p>Torso twists 10 ic</p><p>Monkey humpers 10 ic</p><p> </p><p>The work out</p><p>Mosey small loop to playground. </p><p>Mixed Abdominator (WW 2's, Roll ups, LBC's, Freddy Mercury) with pull ups.(start at 10 for Abdominator then 10 pull ups. 9, then 9, etc.)</p><p>Mosey to stop sign and back to playground. </p><p>Merkinator (wide arm merkins, standard merkins, diamond merkins) with squats (Same pattern as above...10/10, 9/9, etc.)</p><p>Mosey to pavilion</p><p>Pinky pie</p><p> </p><p>Mary:</p><p>Various stretches (Butterflies, leg stretches, cobra stretch, downward dog)</p><p> </p><p>10 penalty burpees</p>

October 28, 2023

Grab some "Ator" Aid

<p>4 pax went for between 4.1~4.25mi run while the Rucker had a soild paced rucking around the neighborhood. </p><p> </p><p>Prayer for all the injured PAX, especially for Fridge, eagle's M and Bunyan's M, continue prayer for safety for kids while traveling back and forth from school. </p><p> </p><p>Thanks for joining me this morning to embrace the sucks. </p><p> </p><p>Until next time, </p><p>Square out </p>

October 26, 2023

Keep pushing

<p>12 pax showed up in the gloom and put in a great effort!</p><p> </p><p><span style="font-weight:bold">The Thang</span></p><p> </p><p>Mosey 0.75 mi</p><p> </p><p>Pullup x1 Merkin x2 Squat x3</p><p>Pullup x2 Merkin x4 Squat x6</p><p>Pullup x3 Merkin x6 Squat x9</p><p>Pullup x4 Merkin x8 Squat x12</p><p>Pullup x5 Merkin x10 Squat x15</p><p>Pullup x6 Merkin x12 Squat x18</p><p>Pullup x7 Merkin x14 Squat x21</p><p>Pullup x6 Merkin x12 Squat x18</p><p>Pullup x5 Merkin x10 Squat x15</p><p>Pullup x4 Merkin x8 Squat x12</p><p>Pullup x3 Merkin x6 Squat x9</p><p>Pullup x2 Merkin x4 Squat x6</p><p>Pullup x1 Merkin x2 Squat x3</p><p> </p><p>1 round each pax to pick-up 6</p><p> </p><p>Total Pullups x50+</p><p>Total Merkins x100+</p><p>Total Squats x150+</p><p> </p><p>Mosey 0.75 mi</p><p> </p><p><span style="font-weight:bold">Mary:</span></p><p>WWII x15</p><p>Flutter kick x20ic</p><p> </p><p><span style="font-weight:bold">COT:</span></p><p> </p><p>Prayer for Bunyan's M, Eagle's M, Double-mint recovery, Sticks 'n' Stone's sister in-law and praise for the fact that we "get to" sharpen, encourage, and push one another physicalliy, mentally, and spirtitually. </p><p> </p><p>Welcome to fng-Special K!</p><p> </p><p>Thanks for following my lead.</p><p> </p>

October 25, 2023

Half Murph - Full Effort

<p>Wararama</p><p>Arm circles x 10ic</p><p>Circle arms x 10ic</p><p>T claps x 10ic</p><p>Seal claps x 10ic</p><p> </p><p>The Thang</p><p>. 33 Mosey</p><p>Block clean n press x15</p><p>Block reverse lunge x15hw</p><p>Block swings x15</p><p>Block step ups x15hw</p><p>Block drag 30 yds</p><p>Repeat 3x</p><p> </p><p>Last round 15 burpee over block washout instead of block drag</p><p> </p><p>COT: prayers for Bunyan and Eagle and Ms...reminder to leave no man behind or where you found him, stay connected to each other, we sharpen each other Prov 27:17.</p><p> </p><p>The for following my lead.</p>

October 24, 2023

Step-up

<p>We had a solid turnout today to celebrate 6 years of F3 LANCO at Rapho Park. We did an extended 90-min beatdown with rotating Q's.</p><p> </p><p><span style="font-weight:bold">WARMORAMA</span></p><p>QIC: Oneshot</p><p> </p><p>Small arm circles - 6IC</p><p>Arm circles - 6IC</p><p>Big arm circles - 6IC</p><p>Big circle arms - 6IC</p><p>Circle arms - 6IC</p><p>Small circle arms - 6IC</p><p>Michael Phelps - 6IC</p><p>Abe Vigodas - 6IC</p><p>Grass pickers - 6IC</p><p>Flutter kicks - 6IC</p><p>Arms out flutter kicks - 6IC</p><p>Imperial walkers - 6 IC</p><p>Monkey humpers - 6 IC</p><p>Mountain climbers - 6 IC</p><p>The motivator (from 6)</p><p> </p><p><span style="font-weight:bold">THE THANG</span></p><p> </p><p><span style="text-decoration:underline">Station1 QIC: Caterpillar</span></p><p>Railroad Tracks to the flag pole</p><p>PAX start in single file line. First PAX drops to low plank, second PAX jumps over first PAX runs 5 yards and gets in low plank.</p><p>Third PAX jumps over both PAX runs 5 yards and gets in low plank. After all PAX have gone, the first PAX jumps over all the PAX and returns to low plank.</p><p> </p><p>Mosey to baseball field</p><p> </p><p>11’s</p><p>Start on the foul line of baseball field #1</p><p>Perform 1 hand release Merkin - run to mid outfield perform 10 No-Surrenders . Run back and do 2 hand release Merkins. Run back for 9 no surrenders Repeat until you do 10 hand release Merkins and 1 no surrender, running between the foul line and mid outfield. Always adds up to 11</p><p> </p><p><span style="text-decoration:underline">Station#2 QIC: Double Down</span></p><p>Mosey to baseball field #2</p><p>Motivator 10 up to 20</p><p> </p><p>15 air squats</p><p>10 jump squats</p><p>Repeat 2x for 50 total reps</p><p> </p><p>10 IC alternating lunges</p><p>10 IC Bonnie Blairs</p><p> </p><p><span style="text-decoration:underline">Station#3 QIC: Stall</span></p><p>Mosey to soccer field #2</p><p>Partner 1 </p><p>- 5 burpees </p><p>- Run to 18 yard line and back </p><p>- 5 burpees </p><p>- Run to mid field and back </p><p>- 5 burpees </p><p>- Run the whole field and back </p><p> </p><p>Partner 2 </p><p>- WWII </p><p> </p><p>Rinse and repeat until the team of 2 gets 200 WWIIs</p><p> </p><p><span style="text-decoration:underline">Station#4 QIC: Hardcode</span></p><p>Mosey to soccer field #1</p><p>- Table top crawl (bent knees flat back) 50 yds</p><p>- Gorilla crawl back to start... 15 rocker burpees...plank for 6 </p><p>- Alligator crawl 50 yds </p><p>- Bear crawl (high six, straight legs)</p><p> </p><p><span style="font-weight:bold">Freedom Hammer Challenge</span></p><p>QIC: Big Blue</p><p>Mosey back to the flag</p><p>PAX split by region and then split into groups of 4. If a visiting region did not have a complete set of 4, LANCO PAX filled in the gaps and would represent that region. The competition will be AMRAP No Cheat Merkins for 2 min. Total PAX reps and divide by 4. Best average wins. </p><p> </p><p>Harrisburg took home the Hammer again! </p><p> </p><p><span style="font-weight:bold">COT</span></p><p>Bunyan closed out the event with COT continued prayers for his M, Eagle's M and all M's along with thanks for the men of F3 and for continued strength as we lead those in our Concentra (circle of influence)</p><p> </p><p><span style="font-weight:bold">MOLESKIN</span></p><p>The times when multiple regions come together are always a good time for 2 reasons (at least). One, you get to see old friends and meet new faces. Two, it demonstrates the camaraderie across F3 nation as guys travel 1-2 hrs to show support for milestones like Manniversaries. </p><p>Manniversaries also remind me of how sadistic some of the PAX can be when creating a WO. But for 90 minutes, no matter how ridiculous it may look, 35 guys are pushing themselves, often beyond the point where they want to quit. This proves to be a great training ground for life. Why? Because life can suck. Life is hard. Sometimes you want to quit. But each man of F3 demonstrates he is capable of more than what he thinks, and he pushes through the hard things. Yet, if and when it does get tough, there are brothers by his side to ensure he is not alone.</p><p>As we look toward year 7, I encourage my brothers to continue to embrace the suck, never stop accelerating, and always remember to pick up the 6.</p>

October 21, 2023

LANCO 6th Manniversary

<p>2 PAXs ruck and 3 PAXs went for a quick run. Around the neighborhood. I didn't get the distance of Rucker but the runner went for a 4.1mi run with the ultimate goal of getting 5 mi in.</p><p> </p><p>We pray for</p><p>Bunyan M</p><p>Eagle M</p><p>Square family </p><p>Safety for kids with traveling back and forth from school </p><p>Double Mint condition </p><p>All the injured PAXs</p><p> </p><p>And we gave thanks to</p><p>Double Mint able to find the the blood clog and be on medication </p><p>Safety scares of The Juice and the kids riding in his bus</p><p> </p><p>Until next time, </p><p>Square </p>

October 19, 2023

Keep on pushing

<p> </p><p>Warmarama</p><p> </p><p>Grass pickers </p><p>Abe vigoda</p><p>Michael Phelps</p><p> </p><p>The thang (modified/ simplified one of the IPC workouts)</p><p> </p><p>Cones set 10 yards apart up to 30 yards away</p><p> </p><p>Round 1</p><p> </p><p>Bear crawl with block to first cone</p><p>10 thrusters</p><p>Crawl bear with block back</p><p>10 block curls</p><p>Bear crawl with block to second cone</p><p>15 thrusters</p><p>Crawl bear with block back</p><p>15 bock curls</p><p>Bear crawl with block to third cone</p><p>20 thrusters</p><p>Crawl bear with block back</p><p>20 block curls</p><p> </p><p>Round 2</p><p> </p><p>Rifle carry to first cone</p><p>10 no cheat merkins</p><p>Rifle carry back</p><p>10 WWIII</p><p>Rifle carry to second cone</p><p>15 no cheat merkins</p><p>Rifle carry back</p><p>15 WWIII</p><p>Rifle carry to third cone</p><p>20 no cheat merkins</p><p>Rifle carry back</p><p>20 WWIII</p><p> </p><p>Round 3 (no block)</p><p> </p><p>Lunge walk to first cone</p><p>10 burpees</p><p>Lunge walk back</p><p>10 mountain climbers (each leg)</p><p>Lunge walk to second cone</p><p>15 burpees</p><p>Lunge walk back</p><p>15 mountain climbers (each leg)</p><p>Lunge walk to third cone</p><p>20 burpees</p><p>Lunge walk back</p><p>20 mountain climbers (each leg)</p><p> </p><p>COT</p><p> </p><p>Prayers</p><p>Eagle's m</p><p>Bunyan's m</p><p>Woodchucks daughters thoughts - struggling with fears/anxiety</p><p>Drawstring daughter soccer game - in the championship</p><p>Israel and Peace around the world</p><p> </p><p>Thanks for following my lead. To God be the glory!</p>

October 18, 2023

Thank You IPC

<p>Diego (Dora the explorer's cousin) - Similar to Dora 1, 2, 3 but just tougher... </p><ul><li><span style="font-weight:bold">Warm-up</span>: SSH, Grass pickers, Imperial Walkers</li><li><span style="font-weight:bold">Buy In:</span> 20 Blockees OYO </li></ul><p>The Thang: Teams of 2 pax working together to reach cumulative reps. Pax 1 executes as many reps as possible while Pax 2 takes a parking lot lap. Flapjack until the team goal is reached. </p><ul><li>100 - OH Press</li><li>150 - Goblet Squats</li><li>200 - No Cheat Merkins</li><li>250 - Curls</li><li>300 - WWIIIs - each group made it here but no group finished</li></ul><p>COT: 7 Pax circled up to pray for those who are going through various ordeals and for the strength, courage, and resilience. </p><p> </p><p>Moleskin: "A Group is a voluntary combination of two or more people" (QSource 19). We instinctively have a group mentality. We are not meant to go this alone. F3 is designed to offer men that opportunity, but it is a choice you have to make. Sometimes we have to take a step back or reduce the size of the group while we work through any of life's things...but the larger group is always here! </p><p> </p><p>Skimming the Q Source I am picking up lots of pieces and then going back to discover the details... this little tangent is meant to encourage you to look into the idea of a "shield lock" and once you do...create yours. </p><p> </p><p>"Man’s eyes are up front. We are hunters, not hiders. In fact, we are the apex predators of the Earth’s apex predators. But unlike the other hunters, our success is not based upon strength, speed, or the size of our fangs. It is our ability to hunt together in a very complex way that puts man at the very top of the food chain. No other animal can do that." Q1.7</p><p> </p><p> </p>

October 17, 2023

Diego

<p>Warm up</p><p>Arm circles, Circle arms, Motivators, High knees, Grass pickers</p><p> </p><p>Work out</p><p>Jump squats, Reverse lunge, Sumo squat block, Burpee's, ABC's, V-ups, Flutter kicks, Mosey, Pyramid merkin, Dead bugs, Bicycle crunch, Machine guns, clean press, block, high plank </p><p>start round 2 and end with our ABC's</p>

October 14, 2023

Lions soccer conditioning

<p><span style="font-weight:bold">BACKBLAST 10/14/23: rapho : will anyone Post?</span></p><p>I wasn’t alone !! Wooohooo !! 3 pax rucked 3.08 miles before the rain! Not so lucky with the rain on the beatdown! We got soaked but is was awesome! 8 Pax came for a wet beatdown. We got in 2.32 miles! You guys crushed it !! 💪💪. Thanks for joining me this morning brothers! We even had an Eagle sighting at coffeteria ! It was great to see Eagle and his M! Eagle says they don’t need anything but I am asking all Pax to pray for them. They need our prayers more than ever 🙏! Please continue to send them prayers and messages of encouragement! They are very much in need of both right now ! Let’s surround them in prayer brothers !</p><p><span style="font-weight:bold"><span style="text-decoration:underline">Warm up</span></span></p><p>Grass pickers ic x10</p><p>Windmill ic x 10</p><p>Imperial storm troopers ic x10</p><p>Motivator 10-1</p><p>Mosey to soccer field</p><p><span style="font-weight:bold"><span style="text-decoration:underline">The Thang</span></span></p><p><span style="font-weight:bold">Apple Turnover</span></p><p>Bear crawl to the 1st cone. PAX would then flip to the crab walk to 2nd cone, Back to the bear crawl to the 3rd cone. flip crab walk to the 4th cone. X2</p><p><span style="font-weight:bold">Mosey to parking lot</span></p><p><span style="font-weight:bold"><span style="text-decoration:underline"><a href=https://f3nation.com/exicon/entry/3492/?gvid=398721&pagenum=27 target=undefined>The Cooper</a></span></span></p><p>1 lap around parking lot. 10 burpees, 10 Squats, then 10 hand release Merkins. Lap around parking lot. Then 9,9, 9 of same. Lap around the parking lot . Rinse and repeat down to 1 .</p><p><span style="font-weight:bold">Prayers</span></p><p>Eagles m</p><p>Bunyan m</p><p>Boomerang telling boss he’s coming home</p><p>Injured pax</p><p>Israel</p><p><span style="font-weight:bold">Thanks for following my lead today!</span></p><p><span style="font-weight:bold">Caterpillar out</span></p>

October 14, 2023

Will anyone post??

<p>3 PAX rucked 2.8 miles, 4 ran either 4.1 or 4.4 miles. Was a bit cooler this morning, hence lots of hats.</p><p> </p><p>COT: prayers for Lox father who passed away last week, and he managed to ruck 20 miles after learning his dad passed. Square as his family adjusts to their foster child who is two years old. Boomerang as he let's director know he wants to come home on Sunday. Double Down may be driving to NC on Sunday to get Boomerang, but hopes it doesn't go that bad. </p><p> </p><p>Great job guys, Double Down out! </p>

October 12, 2023

Ruck and Run

<p><span style="text-decoration:underline"><span style="font-weight:bold">Warm Up:</span></span></p><p>-Michael Phelps (x10)</p><p>-Grass Pickers (x11)</p><p>-21’s (x5 Burpees for penalty…had to do penalty burpees twice, so 3 rounds of 21’s)</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">The Thang:</span></span></p><p>Rounds of 2 exercises, 10 of 1st exercise, 11 of 2ndExercise. Mosey between rounds</p><p>Round 1: Mosey to tennis court</p><p>(x10 IC) Merkins</p><p>(x11 IC) Flutter Kicks</p><p> </p><p>Round 2: Mosey to flag</p><p>(x10 IC) Flutter Kicks</p><p>(x11 IC) WWII’s</p><p> </p><p>Round 3: Mosey to large pavilion</p><p>(x10 IC) WWII’s</p><p>(x11 IC) Dips</p><p> </p><p>Round 4: Mosey around pavilion</p><p>(x10 IC) Dips</p><p>(x11 IC) Step-Ups</p><p> </p><p>Round 5: Mosey around pavilion</p><p>(x10 IC) Step-Ups</p><p>(x11 IC) Squats</p><p> </p><p>Round 6: Mosey to field</p><p>(x10 IC) Squats</p><p>(x11 Down Count) Burpees</p><p> </p><p>Round 7: Mosey to church parking lot</p><p>(x10 Down Count) Burpees</p><p>(x11 IC) LBC</p><p> </p><p>Round 8: Mosey to field</p><p>(x10 IC) LBC</p><p>(x11 IC) Monkey Humpers</p><p> </p><p>Round 9: Mosey to hill/road</p><p>(x10 IC) Monkey Humpers</p><p>(x11 IC) Calf Raises</p><p> </p><p>Round 10: Mosey to flag</p><p>(x10 IC) Calf Raises</p><p>(x11 IC) American Hammers</p><p> </p><p>Round 11: Mosey to basketball court</p><p>(x10 IC) American Hammers</p><p>(x11 IC) Imperial Squat Walkers (1. Right elbow to left knee, 2. Squat, 3. Left elbow to right </p><p>knee, 4. Squat)</p><p> </p><p>Round 12: Mosey to little pavilion</p><p>(x10 IC) Imperial Squat Walkers</p><p>(x11 IC) Irkins</p><p> </p><p>Round 13: Mosey to outfield and back to little pavilion</p><p>(x10 IC) Irkins</p><p>(x11 IC) V-Ups</p><p> </p><p>Round 14: Mosey to flag, then to large pavilion</p><p>(x10 IC) V-Ups</p><p>(x11 OYO) Pull Ups</p><p> </p><p>Mosey back to flag</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">Mary:</span></span></p><p>Who has time for Mary?! We had an FNG, so we jumped right into count-o-rama, and dubbing our FNG his new name!</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">COT:</span></span></p><p>Prayers for the people of Israel, and family members here in the States and around the world who are trying to locate/contact family members in Israel. We appeal to God to move in ways only He can in the face of such evil and tragedy.</p><p>Prayers for Eagle and his M, and my M. Prayers for healing, answers, patience, and strength. Also prayers for Pilate and his M, as she has been having increasing migraine headaches.</p><p> </p><p>Sorry I wasn’t fully awake this morning and off my counting game a little bit! This congestion wasn't allowing the oxygen to my brain this morning! But thanks for following my lead gentlemen!</p><p>~Bunyan out</p>

October 11, 2023

10's & 11's & Mosey's...Oh My!

<p>BACKBLAST: 10/10/23: Rapho we have a surprise for you ……….. 💪😁</p><p>11 IPC HIM showed up to receive their well deserved personalized block or the year 23 added to their block that they received last year! Then of course we had to break them in with a little work! Everyone got in at least 5 rounds💪!!! Some studs crushed it with way more than 5 rounds! Congratulations, Nice work this morning brothers and enjoy those blocks !!!!! 👏👏</p><p>The Thang</p><p>Rifle Carry block to middle pavilion</p><p>45 Minute AMRAP<br/>10 Overhead Press with block<br/>15 Deadlift with block<br/>20 Ruck Swings with block <br/>10 Overhead Press with block</p><p>15 Steps Ups ic no block <br/>15 Merkins on block <br/>20 4-count Mountain Climbers on block</p><p>Bear Crawl to small tree</p><p>Mosey to pavilion by basketball court and back to middle pavilion</p><p>Rinse and repeat</p><p>Prayers</p><p>Eagles m</p><p>Bunyans m</p><p>Boomerang coming home</p><p>Israel</p><p>Thanks for following my lead ,</p><p>Caterpillar out</p>

October 10, 2023

We have a surprise for you………..

<p>3 Pax (Caterpillar, Chalua, Double Mint) and Double Mint's dog, Dodger, hit the road for a 4 mile ruck in the driving rain pre-WO. It seemed like the more we commented about it, the harder it the rain fell . . . oh well, always outdoors!</p><p> </p><p>Sidenote and shout out. . . . Sidecar had some unfinished IPC business to take care of and was halfway into "We Aren't Professionals" on his own when we arrived at the Den at 5:30. Way to go Sidecar! Way to see the commitment through and finish what you started!</p><p> </p><p><span style="text-decoration:underline">BackJack</span></p><p>-5 core principles</p><p>-Prayer</p><p> </p><p>Warmorama</p><p>-Michael Phelps</p><p>-Grass Pickers</p><p>-Da Motivator (10 count)</p><p>-Bear Crawl to far baseline of the basketball court</p><p> </p><p>The Thang</p><p>Black Jack</p><p>Start at the baseline of the basketball court. Perform 1 pushup (um. . I meant merkin). Run/Mosey to opposite baseline and perform 20 airsquats. Run/Mosey back to baseline and do 2 merkins. . . Run/Mosey to opposite baseline and do 19 airsquats. Repeat until you complete 20 merkins and 1 squat. Always adds up to 21. Finish early, pick up the 6.</p><p>210 total Squats</p><p>210 total merkins</p><p>(more for those who picked up the 6-which, as it turned out, was me )</p><p> </p><p>Mary</p><p>-Flutter kicks ICx25</p><p>-LBCs IC ICx20</p><p>-Gas Pumpers ICx15</p><p>(I think this is accurate, but I honestly don't remember exactly how many we did)</p><p> </p><p>Mosey back to the flag</p><p>COT</p><p>-Eagle and his M. Prayers for peace and healing</p><p>-Bunyan's M. Praise for good doctors visit. Continued prayers for answers, healing and peace</p><p>-Patches' sister and brother-in-law re-locating from Las Vegas to Indiana. Prayers for smooth relocation</p><p>-Executioner's friend, Eric. His son was diagnosed with cancer. Prayer for full health and healing from from effects of the chemotherapy. Also, prayer for Executioner as he walks this trial with his friend</p><p>-Trojan. Continued prayers for his child that he and this family recently adopted</p><p>-Square. Continued prayers for the foster child his family has taken in and the adjustment of his family.</p><p>-Prayer for all students at HSD for homecoming weekend and a safe time. Gratitude to school leadership and volunteers making this happen</p><p> </p><p>I was grateful to gather with some pretty awesome dudes to make ourselves a little better than we were yesterday. Thank you!</p><p> </p><p>"Finally, be strong in the Lord and in the strength of his might!" -Ephesians 6:10</p><p>-Double Mint</p>

October 7, 2023

Black Jack

<p>Warm up</p><p>Arm Circles 12IC</p><p>Circle Arms 12IC</p><p>Windmills 12IC</p><p>Toy Soldiers 12IC</p><p>Grass Pickers 12IC</p><p>-The Thang-</p><p>Round 1- Run 1/8 Mile/5 V-ups</p><p>Round 2- Run 1/8 Mile/5 Vups/10 Merkins</p><p>Round 3-Run 1/8 Mile/5 Vups/10 Merkins/15 American hammers IC</p><p>Round 4- Run 1/8 Mile/5 Vups/10 Merkins/ 15 Am Hammers IC / 20 Squats</p><p>Round 5- Run 1/8 Mile/5 Vups/10 Merkins/15 Am hammers IC/ 20 Squats/ 25 Dips</p><p>Round 6- Run 1/8 Run/ 5 Vups/10 Merkins/ 15 Am Hammers IC/ 20 Squats/ 25 Dips/1 Min wall sit</p><p>Round 7- Run 1/8 Run/ 5 Vups/ 10 Merkins/ 15 Am hammers IC/ 20 Squats/ 25 Dips/ 1 Min wall sit/ 35 WW2s</p><p>-Cool down-</p><p>Flutter kicks 12 IC hands under butts,</p><p>Flutter Kicks 12 IC hands to the side</p><p>Micheal Phelps 20 IC</p><p>Toe touch long stretch out</p><p>-Count o Rama</p><p>-Name o Rama</p><p>Thanks for coming out this morning in the Rain! it was dumping when i left the house and ended up with a light rain for the W/O. Thankful for the brotherhood of F3! you guys rock!</p><p>THE Juice, Out!</p>

October 7, 2023

Woodys Roundup beatdown

<p> 3 PAX showed up for some tun and really enjoy the crisp fall weather. </p><p> </p><p>A total of 4.06mi at the average of 11.46ish min per mi. Shout out to @catepiller for completing the 4 mi run. He sucked up and ran all 4 mi. It was great work by all.</p><p> </p><p>Until next time, </p><p>Square out!</p>

October 5, 2023

Hiding in the shadows

<p>Warmup</p><p> Michael Phelps ICx10 </p><p> Grass Picker ICx10 </p><p> Monkey hummper IC X10 (hold half way on Q call)</p><p> Motivator 11-1 </p><p> </p><p>Thang</p><p> Mozy to pavilion </p><p> Pinky Pie 10-1 </p><p> Step up ICx20</p><p> Mozy to field</p><p> Burpee x10</p><p> Hand released merkin ICx10</p><p> Squats ICx10 </p><p> Mozy to pavilion </p><p> </p>

October 4, 2023

Keep it moving

<p><span style="font-weight:bold">IPC over?? Nah, it's spirit lives on. </span></p><p><span style="font-weight:bold">warmarama</span>: arm circles circle arms Abe vigoda ssh</p><p> </p><p> </p><p><span style="font-weight:bold">The Thang</span>: 80 total reps of each exercise (4 sets of 20) between each set Rifle Carry & 10 Thrusters. If pax finished a round ahead of the six...they performed plank jacks or shoulder taps.</p><ol><li>20 Curls......Rifle Carry......10 Thrusters......Rifle Carry......x4</li><li>20 Alpos......Rifle Carry......10 Thrusters......Rifle Carry......x4</li><li>20 Merkins......Rifle Carry......10 Thrusters......Rifle Carry......x4</li><li>20 4ct Flutterkicks......Mosey......10 Thrusters......Mosey......x4</li><li>20 Bear Squats......Mosey......5 Thrusters......Mosey......x1 - no time to repeat</li><li>20 Sphynx Merkins......Mosey......10 Thrusters......Mosey......x0 out of time</li></ol><p> </p><p><span style="font-weight:bold">Moleskin</span></p><p>The decision to become an effective leader is volitional. No one else can make it for you. Disruption is key; without some sort of disruptive force we'll often find ourselves justifying the reasons to maintain the status quo. This is comfortable but it is also stagnant. So if we are not moving and agitating complacency we cannot grow and we cannot be effective leaders for our family and friends and communities. This movement and agitation can and will cause discomfort and that is good.</p><p>Mantra - be comfortable being uncomfortable</p><p>Question - where and how will you cause disruption to the status quo?</p><p>Scripture - Do not suppose I have come to bring peace to the earth, I did not come to bring pea sword. Matthew 10:34</p>

October 3, 2023

Grapefruit

<p>I fartsacked Tuesday and Wednesday morning, so I still needed to complete IPC Wk4. No one signed up to Q, so I figured it would be better to take it so I didn't need to do it alone. </p><p> </p><p>It looked like I was going to do it alone until Eeyore rolled in. He didn't know what he was getting in to, but I was VERY glad he showed up to push me through it, thanks brother!</p>

September 30, 2023

Oneshot’s Last Chance

<p><span style="font-weight:bold"><span style="text-decoration:underline">Warm Up:</span></span></p><p>Pledge, 5 Core Principals</p><p>-Abe Vigoda (x9 IC)</p><p>-Tie-Fighters (x14 IC Right Leg forward), Tie Fighters (x14 IC Left Leg forward) (x28 Total)</p><p>-SSH (x83)</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">The Thang:</span></span></p><p>Rifle Carry to field - Line up in a circle</p><p>What exercise do sea creatures do a lot of? Plank-tons</p><p> -Get into plank and hold…</p><p>Now that I’m 40, I’m trying to really up my dad joke game. Whenever I talk to my M, she stops me and asks if I’m being serious, or if this is a dad joke. So I think I’m doing pretty well! So, get ready for 45 minutes of dad-jokes!</p><p>-So, the other day my kids asked me if trees poop! I told them where do you think No. 2 pencils come from?</p><p>-Poop jokes aren’t my favorite, but they’re a solid number 2!</p><p>-Did you know diarrhea is genetic? It RUNS in your genes!</p><p> Run to tennis court & line up on line.</p><p>-My favorite exercise is the Merkin, hands down!</p><p>-But I won’t refuse an apple’s favorite type of exercises. Core exercises. Because if I refused a good core exercise, that would be Ab-stinence!</p><p> Do (x10) Merkins, run to other side of tennis court, do (x10) WWII’s…Rinse & Repeat (x4) for total of 40 each</p><p> </p><p>-Run back to blocks in field</p><p> </p><p>-Kitt’s M is a hairdresser! Kitt, is her favorite exercise the curl?</p><p> Block curls (x10 IC)</p><p>-What kind of exercise do lazy people do? Diddly Squats!</p><p> Goblet Squats (x10 IC)</p><p>-I heard that a farmer at another AO brought his cows with him. He wanted to exercise his calves!</p><p> Calf raises w/ block (x10 IC)</p><p>-I knew a funeral director once, and his favorite exercise was the deadlift!</p><p> Thrusters w/ block (x10 OYO) (x40 total blocks exercises)</p><p> </p><p>-Before coming to F3, my M told me I should exercise more. I asked her what I should do. She told me I should start with Lunges. I shook my head, and said “Whoa! That’s a big step!”</p><p> Lunge walk to pavilion</p><p>-What do you call a cheese DIP that’s not yours? Nacho Cheese!</p><p> Dips (x15 IC)</p><p> Step-Ups (x20, step up with right leg, x20 step up with left leg)</p><p> </p><p>My physical therapist told me I need to stop doing body-weight type exercises for a while. This made me pretty upset. She said “Keep your chin up!”</p><p> Run to playground and do chin-ups/pull ups (x5 OYO)</p><p> </p><p>-Run back to blocks</p><p> </p><p>- I’m about to get rid of my phone, because I’m worried that it’s been spying on me and listening to me. Then I realized I have to get rid of my vacuum too! It’s been collecting dirt on me for years! It really sucks!</p><p> Since Blockees pretty much suck…Blockee (x10 OYO)</p><p> </p><p>Since I love dad jokes, I love that my dad posted today, and I love that the grass is wet, we did a tunnel of love until everyone went through the tunnel once.</p><p> </p><p>-Back to flag</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">Mary:</span></span></p><p>If Jesus is the Lamb of God, and his mother was Mary. Does that mean Mary had a little lamb?</p><p>What kind of exercise would you find a procrastinator doing? Time Crunches</p><p> LBC (x10 IC)</p><p>A lot of people insist that yoga is the best form of exercise. But I think that’s kind of a stretch.</p><p> Various Stretches</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">COT:</span></span></p><p>Prayers for Red Card. He has 4 soccer games this week. And prayers for his sister who is turning 15 this week!</p><p>Prayers for my M, and Eagle’s M. Also, found out later that Lox’s dad passes away, so prayers for Lox and his family.</p><p>Great to have 2 FNG’s out there today. One of them being my dad, now known as Not-My-Day!</p><p>Thank you to all of you HIM for coming out and getting in some good groans at all of the dad jokes…you guys make me stronger and better, and make me laugh! I appreciate all of you. Thanks for joining me in the gloom and following my lead!</p><p>~Bunyan out</p>

September 30, 2023

My 40th Birthday Dad Jokes

<p><span style="font-weight:bold">BACKBLAST 9/28/23:#Rapho run / ruck : A non IPC workout !</span></p><p>Nice cool morning for a workout that didn’t involve coupons 😂! 7 Pax, 4 ruckers/ 3 runners, did a ruck / run around the neighborhood. Great to have Boomerang with us today and happy I was able to finally meet him! Runners did a 2.53 mile run, 1.18 walk and the Ruckers did 2.84 miles!! Thanks for pushing me guys! Nice work today brothers 💪!!</p><p><span style="font-weight:bold">Warmarama</span></p><p>Light stretching</p><p><span style="font-weight:bold">The Thang</span></p><ul><li>3 Pax ran 2.53 miles and 1.18 walk around neighborhood easy running pace</li><li>4 Pax rucked 2.84 miles</li></ul><p><span style="font-weight:bold">Prayers</span></p><p>Praises for boomerang</p><p>Safe travels and race on Saturday for Turnpike, Double Down, Baymax , and Boomerang</p><p>Bunyan m</p><p>Eagle m</p><p><span style="font-weight:bold">Thanks for following my lead today!</span></p><p><span style="font-weight:bold">Caterpillar out</span></p>

September 28, 2023

A non IPC workout

<p>Smiling faces in the pre-beatdown photo belie the pain ahead, as Pax dried off the outfield to finish week 4 of the Iron Pax competetion. </p><p>A real bunny watched in the gloom as CMUs were moved back and forth, and the Krakken reared its head every 5 minutes. </p><p> </p><p>Thanks for joining, and allowing me to Q the past month - Popo</p>

September 27, 2023

Iron Pax week 4

<p>From the F3 Q Source: </p><p>Live Right is the second quadrant of the QSource. It is the HIM’s dedication to Purposefulness.</p><p>Purpose is an Advantage sought. To be Purposeful is to Commit oneself to bringing an Advantage into fruition. An Advantage, which is a superior circumstance achieved by Movement, is by implication a thing external to a man in that it requires the involvement of other people to achieve. Whereas the first quadrant, the Get Right, was focused on what a man must do to achieve proper personal alignment and Accelerate himself, the Live Right is focused on the HIM’s IMPACT on the lives of other people and how he helps them to Accelerate.</p><p>To Accelerate is to increase the pace of Movement away from the Status Quo and towards Advantage. Advantage cannot be achieved by a single Movement, but must be obtained progressively by traveling through a series of Waypoints, which are the stepping stones along the path. Waypoints are things done with Deliberatude by a HIM who has an Ultimate Purpose in mind.</p><p> </p><p>Rhetorical: What purpose are you serving outside of yourself?</p><p> </p><p>The Thang</p><ul><li><span style="font-style:italic">Set EMOM timer for 5-minutes. Perform 3 Kraken burpees every time the timer goes off during the workout. Kraken Burpee is 3 hand release merkins and then a burpee. Perform the burpee after the 3rd hand release merkin.</span></li></ul><p><span style="font-weight:bold">Round 1</span></p><ul><li>Murder Bunny 10yds to 1st cone and perform 10 thrusters</li><li>Bear crawl back to start and perform 5 perfect merkins</li><li>Run back to block, Murder Bunny 10yds to the 2nd cone, and perform 15 thrusters</li><li>Bear crawl back to start and perform 5 perfect merkins</li><li>Run back to block, Murder Bunny 10yds to the 3rd cone, and perform 20 thrusters</li><li>Bear crawl back to start and perform 5 perfect merkins</li><li>Run back to block, Reverse Murder Bunny 10yds back to 2nd cone, and perform 15 thrusters</li><li>Bear crawl back to start and perform 5 perfect merkins</li><li>Run back to block, Reverse Murder Bunny 10yds back to 1st cone, and perform 10 thrusters</li><li>Bear crawl back to start and perform 5 perfect merkins</li><li>Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)</li><li>END OF ROUND 1 AND IMMEDIATELY BEGIN ROUND 2</li></ul><p><span style="font-weight:bold">Round 2</span></p><ul><li>Murder Bunny 10yds to 1ST cone and perform 10 BDE Big Boys (WWIII Sit-ups)</li><li>Bear crawl back to start and perform 5 perfect merkins</li><li>Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys</li><li>Bear crawl back to start and perform 5 perfect merkins</li><li>Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 BDE Big Boys</li><li>Bear crawl back to start and perform 5 perfect merkins</li><li>Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys</li><li>Bear crawl back to start and perform 5 perfect merkins</li><li>Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 BDE Big Boys</li><li>Bear crawl back to start and perform 5 perfect merkins</li><li>Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)</li><li>END OF ROUND 2 AND IMMEDIATELY BEGIN ROUND 3</li></ul><p><span style="font-weight:bold">Round 3</span></p><ul><li>Murder Bunny 10yds to 1st cone and perform 10 Man-makers (Blockees)</li><li>Bear crawl back to start and perform 5 perfect merkins</li><li>Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers</li><li>Bear crawl back to start and perform 5 perfect merkins</li><li>Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 Man-makers</li><li>Bear crawl back to start and perform 5 perfect merkins</li><li>Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers</li><li>Bear crawl back to start and perform 5 perfect merkins</li><li>Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 Man-makers</li><li>Bear crawl back to start and perform 5 perfect merkins</li><li>Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)</li><li>END OF WORKOUT</li></ul>

September 26, 2023

We are not Professionals

<p>10 PAX came out for a gloomy, cold, windy morning accelerating their fitness. The mumble chatter was low and slow during the WO, but after there was good football smack talk, OSU is set to take on ND tonight in what should be an epic clash. Also happening after the WO there was a rope, some monkeying around and Turnpike almost speared DoubleDown and Baymax. Coffeeteria was an exciting but cold time...so, what did we actually do the rest of the time?</p><p> </p><p><span style="text-decoration:underline"><span style="font-style:italic">Warm-a-rama:</span></span> Michael Phelps, Imperial Troopers, Abe Vigoda, Mosey to the blocks, buddy up and take turns carrying the blocks like a farmer</p><p> </p><p><span style="font-style:italic"><span style="text-decoration:underline">The Thang: Time Under Tension (TUT) with a baseball theme</span></span></p><p><span style="font-weight:bold">Round 1 - Double ...double contraction cadence: 1-down 2-halfway 3-down 4-Up</span></p><p><span style="font-weight:bold">2 sets of...</span></p><p>Sumo Squat </p><p>Merkin</p><p>Gas Pumpers </p><p>Dry Docks</p><p> </p><p><span style="font-weight:bold">Round 2 - Triple... 3 seconds down; 3-second hold; 3 seconds up </span></p><p><span style="font-weight:bold">3 sets of...</span></p><p>Split Squats (R/L)</p><p>Diamond Merkins</p><p>Handcuffs</p><p>Side Plank w/ leg raise</p><p> </p><p><span style="font-weight:bold">Round 3 - Homerun...10 count up; 10 count down for 4 reps</span></p><p><span style="font-weight:bold">4 sets of...</span></p><p>Curls</p><p>Oh Press</p><p>Dips</p><p> </p><p><span style="font-weight:bold">Round 4 - Single to complete the cycle...1 minute AMRAP </span></p><p><span style="font-weight:bold">1 set of...</span></p><p>HR Clap Merkins</p><p>Jungle Bois</p><p>*Leg Lifts </p><p>*Burpees</p><p> </p><p>*did not complete</p><p> </p><p><span style="text-decoration:underline"><span style="font-style:italic">Moleskin:</span></span></p><p>The idea behind the workout was that we (me) get caught up in the go go go of life, constantly taking on more and more. Life becomes more of a race and about how much we can accomplish. Sometimes we try to do it all...and we (me) do it for the right reasons, for the kids, the family, it's "the right thing to do", etc. but sometimes we need to slow down, pay attention to the details and take care of ourselves. In my last backblast I posted part of the Q Source, a section that talked about taking care of yourself physically and mentally so we can be prepared for what life throws at us and so we have reserves in the "bank" to give to others. Find a few moments to really care for yourself this week! </p><p> </p><p>It truly was a beautiful day for a workout!!!</p><p>BigBlue</p>

September 23, 2023

Time Under Tension

<p><span style="text-decoration:underline">Man In the Arena</span>-Teddy Roosevelt </p><p><span style="font-style:italic">It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes up short again and again, becuase there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat. </span></p><p> </p><p>7 Pax circled up to shake our fists at the sky and say, "not today Ophelia!!"</p><p> </p><p>Warm Up</p><p>-Brief Indian run around the park (PoPo added an extra "twist" that Square appreciated)</p><p>-Grass Pickers-IC, 15x</p><p>-Imperial Walkers-IC, 15x</p><p> </p><p>Each Pax grab a coupon and circle up in the field (not the pavillon-our way of sticking it to Ophelia)</p><p> </p><p>The Thang-Man in the Arena</p><p>All Pax circle around with a coupon and one coupon in the middle (this is the Arena). One Pax enters center circle (the Arena) and completes set number of manmaker/blockees, rotate one at a time until we've completed through the circle and each Pax completed the set of blockees while in the arena. Meanwhile, all other Pax completes called exercise for each round (AMRAP) until all Pax have completed the Blockees.</p><p> </p><p>Round One </p><p>-10 Blockees in the arena</p><p>Flying Squirrels</p><p> </p><p>Round Two</p><p>-5 Blockees in the arena</p><p>Goblet Squats</p><p> </p><p>Round Three</p><p>-5 Blockees in the arena</p><p>No Cheat Merkins</p><p> </p><p>Round Four</p><p>-5 Blockees in the arena</p><p>Gas Pumpers</p><p> </p><p>Round Five</p><p>-5 Blockees in the arena</p><p>No surrenders</p><p> </p><p>Round Six</p><p>-3 Blockees in the arena</p><p>Squat Thrusters (with block)</p><p> </p><p>Mary</p><p>-Who's Mary? Do I know her?</p><p>(Sorry, guys. . . stretch on your own during COT)</p><p> </p><p>COT</p><p>-Count o Rama</p><p>-Name or Rama</p><p>Prayer</p><p>PoPo's friend</p><p>Bunyan's M has an MRI on Monday. Prayers for healing, peace, and direction</p><p>Square family recently openned their home to an emergency foster care. Prayer for their foster child and their family as a whole as this is a huge adjustment, but a good and holy service. </p><p>Prayer for wisdom and guidance for all of us fathers in raising our children</p><p> </p><p>I'm going to repeat a verse shared earlier this week on Band because it's been on my heart and rings perfectly true</p><p><span style="font-style:italic">A person standing alone can be attacked and defeated, but two can stand back-to-back and conquer. Three are even better, for a triple-braided cord is not easily broken." Eccl 4:12</span></p><p> </p><p>May we never be among those "cold and timid souls who know neither victory nor defeat." </p><p> </p><p>DoubleMint</p><p> </p><p> </p><p> </p>

September 23, 2023

Man In The Arena

<p><span style="font-weight:bold">BACKBLAST 9/21/23:#Rapho run / ruck : Do you remember? 21st of September? ………..</span></p><p>It never was a Cloudy day ba ya ya ya ……. Rather was a cool, crisp, clear morning at Rapho on this 21st of September!! 6 Pax, 2 ruckers/ 4 runners, did a ruck / run around the neighborhood. Runners did a 2.54 mile run, 1.17walk and the Ruckers did 2.84 miles!! DTR made his maiden Thursday Run appearance! Good to have you ! Square made is triumphant return to Thursdays as well and kicked my butt! Thanks for pushing me guys! Nice work today brothers 💪!!</p><p><span style="font-weight:bold">Warmarama</span></p><p>Light stretching</p><p><span style="font-weight:bold">The Thang</span></p><ul><li>4 Pax ran 2.54 miles and 1.17walk around neighborhood easy running pace</li><li>2 Pax rucked 2.84 miles</li></ul><p><span style="font-weight:bold">Prayers</span></p><p>Lox’s dad - not doing well</p><p>Bunyan m</p><p>Eagle m</p><p>Cholulas brother - tumor was found to be cancerous</p><p>Boomerang mission trip return home</p><p><span style="font-weight:bold">Thanks for following my lead today!</span></p><p><span style="font-weight:bold">Caterpillar out</span></p>

September 21, 2023

Do you remember ? 21st of September?……

<p>12 PAX completed the Cindy 500, and none needed a tow. Great work all, one more week to go!</p><p>12 PAX completed the Cindy 500, and none needed a tow! Great work all, ne more week to go!</p><p>ne more week to go!ne more week to go!</p>

September 20, 2023

IronPAX 2023 week 3

<p>Looking at the picture you'd think we all really enjoyed that easy workout!!! In reality, we enjoyed it, but it was not easy. We did not look that refreshed by the end..that was a tough one but great job men</p><p> </p><p>The Thang:</p><p><span style="font-weight:bold">Round 1 -</span> </p><p>10 Merkins</p><p>15 Thrusters</p><p>20Merkins</p><p>25 Thrusters</p><p>30Merkins</p><p>400m run</p><p><span style="font-weight:bold">Round 2 - </span></p><p>10 Thrusters</p><p>15 V-Ups</p><p>20 Thrusters</p><p>25 V-Ups</p><p>30 Thrusters</p><p>400m run</p><p><span style="font-weight:bold">Round 3 - </span></p><p>10 V-Ups</p><p>15 Jungle Bois</p><p>20 V-Ups</p><p>25 Jungle Bois</p><p>30 V-Ups</p><p>400m run</p><p><span style="font-weight:bold">Round 4 - </span></p><p>10 Jungle Bois</p><p>15 Blockees</p><p>20 Jungle Bois</p><p>25 Blockees</p><p>30 Jungle Bois</p><p>400m run</p><p><span style="font-weight:bold">Round 5 - </span></p><p>10 Blockees</p><p>15 Merkins</p><p>20 Blockees</p><p>25 Merkins</p><p>30 Blockees</p><p>400m run</p><p> </p><p>Moleskin: (from the F3 Q Source)</p><p>A major goal of ours should be to get right, live right, and leave right. <span style="font-weight:bold">An unfit man is a slave to his lack of self-control</span></p><p>Fitness is a man’s Right relationship with himself, Fellowship is his Right relationship with the people with whom he is in Proximity and Faith is his Right relationship with his creator, the SkyQ .</p><p>The order of the Get Right (1-Fitness, 2-Fellowship and 3-Faith) is prescriptive, not random. Although it might seem philosophically that Faith should come first and that Fellowship should precede Fitness, that just does not turn out to be true as a practical matter.</p><p>Why? Because men who have no self-control over what they eat or drink and the daily use to which they put their bodies become captive to their lack of physical fitness. Ultimately, that defines them, primarily in their own minds but also in the eyes of those around them.</p><p> </p><p>Prayers for the young men involved in the recent car accident, Eagle's M, Buyan's M, Oneshots knee consultation & No Doubt's M's business sanity</p>

September 19, 2023

Cindy 500

<p><span style="font-weight:bold">BACKBLAST 9/16/23: rapho : Running with blocks?</span></p><p>5 pax rucked 4.5 miles on a very cool morning and 7 Pax logged 2 miles around rapho running and playing with blocks ! I would say Baymax and Double Down are ready for the Beast on 9/30!!! Awesome work today brothers 💪! You guys crushed it !! 💪💪</p><p><span style="font-weight:bold"><span style="text-decoration:underline">Warm up</span></span></p><p>Grass pickers ic x16</p><p>Windmill ic x 16</p><p>Imperial storm troopers ic x16</p><p>Motivator 10-1</p><p><span style="font-weight:bold"><span style="text-decoration:underline">The Thang</span></span></p><p><span style="font-weight:bold">Mosey to shed get blocks and carry to baseball field outfield</span></p><p><span style="font-weight:bold"><span style="text-decoration:underline"><a href=https://f3nation.com/exicon/entry/3133/?gvid=398721&pagenum=12 target=undefined>Gorilla Complex</a></span></span></p><p>With a cinder block or other coupon of Q's choosing, PAX perform the following OYO without stop: 10 Curls For Giruls, 10 High Pulls, 10 Overhead Presses, 10 Tricep Extensions, then drop coupon for 10 hand release Merkins. Mosey around outside of baseball field . Rinse and Repeat 5 Times.</p><p>Put blocks away</p><p><span style="font-weight:bold">Mosey to soccer field</span></p><p><span style="font-weight:bold">11’s</span></p><p><span style="font-weight:bold">Start on the sideline soccer field Perform 1 WWII - run to mid-field- perform 10 no surrenders , Run back and do 2 WWII. Run back for 9 No surrenders , Repeat until you do 10 WWII and 1 No surrenders running between the sideline and mid-field. Always adds up to 11</span></p><p>Mosey back to the flag</p><p><span style="font-weight:bold"><span style="text-decoration:underline">Mary</span></span></p><p>Fire hydrant x ic 16LL</p><p>Fire hydrant x ic 16RL</p><p>Flutter kicks X ic 16</p><p><span style="font-weight:bold">Prayers</span></p><p>Cholula brother recovering from bladder cancer</p><p>Praises for ihop getting his Eagle</p><p>Boomerang mission trip to Jamaica</p><p>Bumyans m</p><p>Eagles m</p><p>All pax’s m’s</p><p>Wisdom for bonsai</p><p><span style="font-weight:bold">Thanks for following my lead today!</span></p><p><span style="font-weight:bold">Caterpillar out</span></p>

September 16, 2023

Running with blocks ?

<p>Warmup</p><p>- Abe Pagoda, Arm circles, Circle Arms, Low Slow Merkins, Low Slow Squats, 21's (2x)</p><p>- 8 inchwormerkins EMOM for 5 mins</p><p>- Rifle carry CB to middle of outfield</p><p> </p><p>The Thing</p><p>- Split into two teams. Teams face each other 30 yards apart with a midfield line in the center. 5 min timer for each round. Each PAX does MoT to midfield line and back to score a point. At end of timer each team adds up total points to see who wins each round.</p><p>- Round 1: Murder Bunnies</p><p>- Round 2: Burpee broad jumps (1 burpee per broad jump)</p><p>- Round 3: CB Bear Crawl forward, CB Crawl Bear back</p><p> </p><p>- Mosey to inner den for 21 pull ups. Mosey back to field and rifle carry CB's back to flag</p><p> </p><p>CoT</p><p>- Prayers for Trojan and Red Card's family as they adopted 3 siblings last week, M's of Bunyan and Eagle, Refugee child from Syria that is in Care Bear's class, and any others I forgot to list.</p><p>Welcome to FNG Belichick. If it wasn't for that 28-3 turnaround the Cowboys wouldn't have their DC. Thanks!</p>

September 16, 2023

MoT Games

<p><span style="font-weight:bold">BACKBLAST 9/14/23:</span></p><p><span style="font-weight:bold">#Rapho run / ruck : To run or not to run ? Hmmmmm</span></p><p>4 Pax, 1 rucker/ 3 runners, did a ruck / run around the neighborhood on this crisp morning. Runners did a 2.53 run, 1.14 walk and the Rucker did 2.87 miles!! Thanks for staying with guys! Nice work today brothers 💪!! Good to be back running !</p><p><span style="font-weight:bold">Warmarama</span></p><p>Light stretching</p><p><span style="font-weight:bold">The Thang</span></p><ul><li>3 Pax ran 2.53 miles and 1.14 walk around neighborhood easy running pace</li><li>1 Pax rucked 2.87 miles</li></ul><p><span style="font-weight:bold">Prayers</span></p><p>Bunyans m</p><p>Eagles m</p><p>Moose m</p><p><span style="font-weight:bold">Thanks for following my lead today!</span></p><p><span style="font-weight:bold">Caterpillar out</span></p>

September 14, 2023

To run or not to run ? Hmmmmmmm

<p>The rain stopped in time, so it was all sweat and grumbling for week 2 of the Iron Pax challenge.</p><p> </p><p>45 min of:</p><p>400m run, 5x BDE burpees</p><p>400m run, 5 BDE merkins</p><p> </p><p>Props to FNG Tricycle for saying he will be back. Ssh, nobody tell him where the preview videos are.</p>

September 13, 2023

Iron Pax 2023-2

<p>You can't fake and you can't cheat running. This wo was designed to cater to the "skinny runner" and turns out we got a few of those.</p><p> </p><p>the Thang: </p><ul><li>The workout begins when the timer starts400-meter lap<br/>5 BDE burpees<br/>400-meter lap<br/><br/>5 BDE merkins (AKA – hand-release prisoner merkins)Hand release merkin to Peter Parker to the right elbow to hand release merkin to Peter Parker to the left elbow to hand release merkin<br/></li><li>Repeat until time is called.</li></ul><p>Scoring</p><ul><li>Total number of meters rounded down to the closest 100 when time is calledFor example, if time is called and you are between 880 and 890 meters, your score is 800 meters<br/></li></ul><p> </p>

September 12, 2023

BDE Mile

<p><span style="font-weight:bold"><span style="text-decoration:underline">Warm Up:</span></span></p><p>-Get down into Mike Rowe Plank (Low Plank) – S.W.E.A.T. Pledge (Skill & Work Ethic Aren’t Taboo)</p><p>The Mike Rowe Works Foundation gives out scholarships to people pursuing the trades, and they have to sign the sweat pledge. I believe the men of F3 embody what each pledge stands for.</p><p><span style="text-decoration:underline">Pledge 1:</span> I believe that I have won the greatest lottery of all time. I am alive. I walk the Earth. I live in America. Above all things, I am grateful.</p><p>– stand for the Pledge of Allegiance</p><p>-Mike Rowe (small) Arm Circles (x18 IC)</p><p>-Macro (big) Circle Arms (x18 IC)</p><p>-Mike Rowe SSH (Smurf Jacks) (x18)</p><p>-Mike Tyson (x7 IC) (Start in high plank, Bring legs to chest (1), Extend Legs (2) down Merkin (3), up Merkin (4)</p><p>(18+18+18+7=61. Mike Rowe is 61 years old, and his birthday is March 18th)</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">The Thang:</span></span></p><p>Rifle Carry coupons to field – Line up in a circle</p><p>Mike Rowe Plank while Q reads:</p><p><span style="text-decoration:underline">Pledge 2:</span> I believe that I am entitled to life, liberty and the pursuit of happiness. Nothing more. I also understand that “happiness” and the “pursuit of happiness” are not the same thing.</p><p>-Happy Jacks (x5 SSH IC, x2 Jump Squats – Repeat 5 times)</p><p>-Lunge walk w/ coupon approx. 20 yds. toward church</p><p> </p><p>Mike Rowe Plank</p><p><span style="text-decoration:underline">Pledge 3:</span> I believe there is no such things as a “bad job.” I believe that all jobs are opportunities, and it’s up to me to make the best of them.</p><p>-Block Curls (x10 IC)</p><p>Block Rowe’s (x10 IC)</p><p> </p><p>Mike Rowe Plank</p><p><span style="text-decoration:underline">Pledge 4:</span> I do not “follow my passion.” I bring it with me. I believe that any job can be done with passion and enthusiasm.</p><p>-Follow the leader Indian Run around field – Pax in lead position does 3 reps of 1 exercise of their choice Rest of Pax follow along.</p><p>-Merkins (x3)</p><p>-Burpees (x3)</p><p>-LBC (IC x3)</p><p>-Jillian Michaels (x3)</p><p>-No Cheat Merkins (x3)</p><p>-Bunny Hops (x3) followed by Duck Jousting</p><p>-Fox Hole (x3)</p><p>(There were a few more, but I can’t remember what else we did)</p><p>Stopped Indian Run at Home Plate</p><p> </p><p>-Run to Inner Den (Playground)</p><p>Mike Rowe Plank</p><p><span style="text-decoration:underline">Pledge 5:</span> I deplore debt, and do all I can to avoid it. I would rather live in a tent and eat beans than borrow money to pay for a lifestyle I can’t afford.</p><p>-Mexican Jumping Beans (x5 OYO) (Perform squat, jump to pull up)</p><p> </p><p>Hold Mike Rowe Plank til Six is in, and while next pledge was read:</p><p><span style="text-decoration:underline">Pledge 6:</span> I believe that my safety is my responsibility. I understand that being in "compliance" does not necessarily mean I'm out of danger.</p><p>-Safely sprint to pavilion</p><p>-Step Ups (x10 IC)</p><p>Sprint to outfield</p><p>-Calf Raises on Coupon (x10 IC)</p><p> </p><p>Mike Rowe Plank</p><p><span style="text-decoration:underline">Pledge 7:</span> I believe the best way to distinguish myself at work is to show up early, stay late, and cheerfully volunteer for every crappy task there is.</p><p>Needed someone to cheerfully volunteer to lead an exercise…choose the exercise and lead it</p><p>-Popo volunteered and we did Hello Dollies (x11 IC)</p><p> </p><p>-Tunnel Of Love til everyone went through once.</p><p>-Nur to church parking lot</p><p> </p><p>Mike Rowe Plank</p><p><span style="text-decoration:underline">Pledge 8:</span> I believe the most annoying sounds in the world are whining and complaining. I will never make them. If I am unhappy in my work, I will either find a new job, or find a way to be happy.</p><p>-Burpees (x10 OYO)</p><p> </p><p><span style="text-decoration:underline">Pledge 9:</span> I believe that my education is my responsibility, and absolutely critical to my success. I am resolved to learn as much as I can from whatever source is available to me. I will never stop learning, and understand that library cards are free.</p><p>-Mosey to the library parking lot, run up stairs, head to school parking lot, then head to home plate</p><p> </p><p>Line up on baseline from home plate to 3rd base in Mike Rowe Plank</p><p><span style="text-decoration:underline">Pledge 10:</span> I believe that I am a product of my choices – not my circumstances. I will never blame anyone for my shortcomings or the challenges I face. And I will never accept the credit for something I didn’t do.</p><p><span style="text-decoration:underline">Pledge 11:</span> I understand the world is not fair, and I’m OK with that. I do not resent the success of others.</p><p>-Partner Up:</p><p>Partner 1 – Merkins (AMRAP) while,</p><p>Partner 2 – Sprint to 2nd base-line, (x7) Australian Snow Angels, (x3) Mike Rowe Crunches (LBC), sprint back, pick up Merkins where partner left off</p><p>(as a team, complete 187 Merkins)</p><p>(Mike Rowe is famous for the show Dirty Jobs, of which there were 187 episodes total. 10 total seasons. All season were filmed throughout all 50 states in America, except Season 7 was all done in Australia)</p><p> </p><p>Mosey to outfield to pick up blocks</p><p>Rifle Carry blocks back to shed</p><p> </p><p>Circle up at flag in Mike Rowe Plank</p><p><span style="text-decoration:underline">Pledge 12:</span> I believe that all people are created equal. I also believe that all people make choices. Some choose to be lazy. Some choose to sleep in. I choose to work my butt off. (And show up in the gloom at F3!)</p><p> </p><p>COT:</p><p>Thankful to be surrounded by a group of HIM, who have a strong work ethic, at not only F3, but also in their daily lives. Thank you PAX for making me stronger and better. Patches reminded us about “following our passion”. It’s a good thing to have passion, as long as we use that passion correctly, and allow the Holy Spirit to show us where to take our passion, rather than following our earthly passions and passions of the flesh, and passions where culture tells us to go.</p><p>Prayers for Double Mint’s daughters as they embark on a youth retreat this weekend. Prayers they will be lead by the Holy Spirit. Prayers for Caterpillar and Cholula as they’re with the Scout this weekend at West Point. Good to have Stella back, and prayers for him as he ships down to Maryland for 2 weeks to help with storm damage cleanup. </p><p>Also, praises for Red Card and his family with the adoption being finalized and prayers for their party today as they celebrate. Red Card also has 3 soccer games coming up, all right in a row. Awesome job today, Red Card…youngest solo PAX to come out. He got out of the fartsack today and chose to post, despite his dad (Trojan) not being able to come. We won’t give Trojan a hard time though, he was busy setting up for the party they’re having. </p><p>Praise that my M and Eagle’s M were able to connect with each other this week, and lend each other some encouragement. Continued prayers for them, as well as all of our M’s! May F3 help us to be better men, better husbands, and better fathers.</p><p> </p><p>Thanks for getting dirty today, men, and S.W.E.A.T.ing through the Dirty Jobs!</p><p> </p><p>~Bunyan</p>

September 9, 2023

S.W.E.A.T. through the Dirty Job

<p>Nine PAX posted ITG to help celebrate my 8 year Manniversary. I realized it late that it was my Manniversary so had to change up my Q last minute. </p><p> </p><p>Here is what we did...</p><p> </p><p>WARM-UP:</p><p>Mosey - follow leader up/down the pit to shed</p><ul><li>SSH x40ic (80 reps)</li><li>IST x8ic</li><li>Windmill x8ic</li><li>Squats x8ic</li></ul><p>THE THANG:</p><p>Curtis P</p><p>WW2</p><p>-bear crawl up hill</p><p>(Innthe pit ) x8 reps - 2 rounds</p><p> </p><p>OH carry...</p><p>Merkins x8ic</p><p>Monkey humpers x8ic</p><p>Blockees x8</p><p>Lunges x8ic</p><p>Curls x8ic</p><p>Squats x8ic</p><p>Rows x8ic</p><p>Block complex x8</p><ul><li>Done is baseball field, by basketball courts, in soccer field</li></ul><p>MARY:</p><p>V-Up x8ic</p><p>J-lo x8ic</p><p> </p><p>MOLESKIN: </p><p>Hats off to Oneshot keeping the FNG train rolling strong. He has 2 more FNGs coming outta the Sweetbriar neighborhood. Keep EH all the #Sadclowns out there and helping them realize what they didnt know they were missing. I love that on Redo's first post during Name-O-Rama when he was in the circle he said "its great that i can come out here and you accept me as I am not by what I can or cant do"</p><p> </p><p>Nice job to the PAX for being that encouragement along the way and helping Redo be the best version of himself! Extra Credit was crushing thru today as well! </p><p> </p><p>As I have 8 years in this thing called F3, this group is amazing! There arent many places where you can have such a mixed bag of guys, all different personalities, backgrounds, experiences, you name it, that we can all come together to be #BetterThanWeWereYesterday . </p><p> </p><p>That means different things to each and every one of us and thats the beauty of it. Whether its just the 1stF, 2ndF, or 3rdF , we are striving to be better in one or all 3 of them. Keep #Accelerating Men. I truly love this group. </p><p> </p><p>Keep being the #HIM that you are and making an impact in your life, family, workplace, and community around you. </p><p> </p><p>Thanks for following my lead today brothers. I truly appreciate each and every one of you. </p><p> </p><p>Until next time, </p><p> </p><p>Sunspot OUT!</p>

September 9, 2023

Ocho

<p>Four PAX showed up on another muggy summer morning. Three PAX rucked 2.86 miles doing the standard loop. Two PAX completed IPC Wk 1 workout, but at separate times. I guess the ruckers were a bit slow today because he had to leave before COT. Despite his physical absence, his spirit was felt (and his avator was superimposed). Lots of work and even more sweat was put out by all the PAX today.</p><p> </p><p>It was great to meet Decimus and look forward to the impact he will have in our group and the start of his new marriage! </p>

September 7, 2023

Rucking plus IPC

<p><span style="font-weight:bold">D</span>Double Down showed us all up by coming early to pregame.</p><p> </p><p>10 more Pax joined him to knock out week 1 of the Iron Pax challenge. Mumble chatter was down, but no one died. Looking forward to 3 more weeks of fun!</p>

September 6, 2023

Den Iron Pax week 1

<p>Was it humid? ummm yes...did it deter the pax from waking up, showing up, or putting up...absolutely not. PAX crushed this AMRAP beatdown OYO but not individually. </p><p> </p><p>The Thang...</p><ul><li>In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).</li><li>Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps</li><li>If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.</li></ul><p>Score = Total Reps Completed</p><p><span style="font-weight:bold">Round 1</span></p><p>Exercises: Flying Squirrels / WW3 Sit‐ups<br/>MOT during this round: Coupon Lunge Walk</p><p><span style="font-weight:bold">Round 2</span></p><p>Exercises: Block‐Over Burpees / No-Cheat Merkins<br/>MOT during this round: Murder Bunny</p><p><span style="font-weight:bold">Round 3</span></p><p>Exercises: Thrusters / Jillian Michaels<br/>MOT during this round: Rifle Carry</p>

September 5, 2023

Participation Award (IPCwk1)

<p>Warm-Up:</p><p>No real physical warm-up, just warmed up our brains trying to figure out how to count off, split the fields, and trying to figure out what a circle looked like!</p><p> </p><p>The Thang:</p><p>We had a great turnout and great time playing Ultimate! We split up into 4 different teams, and had two games going on simultaneously. We rotated around so each team played against another team each time, so each team played 4 games. According to Sunspot and BigBlue, we did that because the team I was on just wasn’t challenging enough, so they wanted to play against another team! (just kidding!)</p><p> </p><p>Great turn out, great time, and no injuries! Saw some great catches and great plays!</p><p> </p><p>Also had an appearance from Fridge!</p><p> </p><p>COT:</p><p>Prayers for Eagle’s M & Bunyan’s M, and prayers for Drawstring’s M/family with the sudden passing of her uncle.</p><p>Thanks for coming out today for my 1 year Manniversary and Ultimate! This past year has been an incredibly tough year on me, on my M, and our family, but F3 has made me stronger, and better, and I’m so grateful for this group. My M greatly appreciates all of you, and the support you have given me and our family! So, thank you everyone!</p><p> </p><p>Mary:</p><p>Trying to figure out how to take the picture! That was a brain teaser!</p>

September 2, 2023

Ultimate! (and Manniversary)

<p><span style="font-weight:bold">BACKBLAST 8/31/23:</span></p><p><span style="font-weight:bold">#Rapho run / ruck : back at it</span></p><p>6 Pax 4 ruckers/ 2 runners, did a little walk/ run around the neighborhood on this cool /perfect morning! Runners did 3.5 and Rucker’s did 2.87 miles!! Nice work today brothers 💪!! Good to be back!</p><p><span style="font-weight:bold">Warmarama</span></p><p>Light stretching</p><p><span style="font-weight:bold">The Thang</span></p><ul><li>2 Pax ran 3.5 miles around neighborhood easy running pace</li><li>4 Pax rucked 2.87 miles</li></ul><p><span style="font-weight:bold">Prayers</span></p><p>Cholula brother Jim</p><p>Lox father</p><p>Eagles m</p><p>Bunyans m</p><p><span style="font-weight:bold">Thanks for following my lead today!</span></p><p><span style="font-weight:bold">Caterpillar out</span></p>

August 31, 2023

Back at it

<p>BACKBLAST: 8/30/23: #The Den <span style="font-weight:bold">Perservere</span></p><p>“Dear brothers and sisters, when troubles of any kind come your way, consider it an opportunity for great joy.”</p><p>‭‭James‬ ‭1‬:‭2‬ ‭NLT‬‬</p><p>Due to my leg injury, It’s been 4 months or 18 weeks or 132 days since I have Q’d in the gloom with you F3 brothers ! Entirely too long , but I persevered and am stronger and a better man because of it! Including learning how to swim 👍! And we are going to Persevere today in the gloom, together , leaving no man behind and no man where we found him! Using exercises to spell <span style="font-weight:bold">Persevere</span>! Thanks for the encouragement and messages you sent me over the last 4 months! It’s kept me motivated to keep fighting, persevering to get back with you all!! Great work today brothers !! Sorry, not sorry, about the rain at 6am Pops! 😂. I may have lied to you about the no rain 😂, but it felt great and cause me to call the audible and to the tunnel of love at the end! Freakin awesome !! Glad to be back on the gloom with you boys!</p><p>Warmorama</p><p>Ave begoda 18ic</p><p>Grass Pickers 18ic</p><p>Motivator 18-1 (just kidding)</p><p>Imperial storm troopers 18ic</p><p>Toy soldiers 18ic</p><p><span style="font-weight:bold">R</span>ailroad tracks to the far pavilion</p><p>Pax start in single file line. First pax drops to low plank, second pax jumps over first pax runs 5 yards and gets in low plank.</p><p>Third pax jumps over both pax runs 5 yards and gets in low plank. After all pax have gone, the first pax jumps over all the pax and returns to low plank.</p><p>The Thang</p><p><span style="font-weight:bold">P</span>lanck jacks 18ic</p><p><span style="font-weight:bold">S</span>murf jacks 18ic</p><p>Mosey to the top of the hill by the road</p><p><span style="font-weight:bold">R</span>ampage- 13 squats ic , bear crawl to bottom of hill, 2 squats ic , bear crawl to top of hill</p><p>Mosey to the baseball field</p><p><span style="font-weight:bold">V</span>iscous Circle -</p><p>PAX bear crawl single file around the bases of the baseball field. Last 2 Pax peeloff, runs to pitcher mound and performs 5 hand release merkins, then rejoins PAX at the front. X2 - second round Pax did lunge walk around the bases</p><p>Mosey to the tennis court</p><p><span style="font-weight:bold">E</span>levens - book ended with monkey humpers adding to 11</p><p>Mosey back to the outfield of the baseball field</p><p>Tunnel of love 1x</p><p>Mosey back to the parking lot</p><p>Mary</p><p>Various Stretches</p><p>Prayers</p><p>Cholula brother Jim bleeding tumor needs surgery</p><p>Trojan adoption</p><p>Praise for f3 pax</p><p>Bunyans m and mom</p><p>Chowda new job</p><p>Side car new job</p><p>Eagles m and family</p><p>Pilate m migraines</p><p>Thanks for following my lead ,</p><p>Caterpillar out</p>

August 30, 2023

Persevere

<p>14 PAX, i think half of which wad their first taste of IPC. This was an Honor WOD for the passing of a PAXs father who was a #HIM. Here is what we did...</p><p> </p><p>WARM UP: </p><p> </p><p>SSH x13ic</p><p>IST x13ic</p><p>Shoulder taps x13ic</p><p>Mountain climbers x13ic</p><p>Plank jacks x13ic</p><p> </p><p>THE THANG: all OYO</p><p>Run 800 meters</p><p>Hand release merkins x85</p><p>8 burpees</p><p>Big boy situps x85</p><p>8 burpees</p><p>Goblet squats x85</p><p>8 burpees</p><p>Dips x85</p><p>8 burpees</p><p>OH press x85</p><p>8 burpees</p><p>4ct flutter kick x85</p><p>8 burpees</p><p>Block swings x85</p><p>8 burpees</p><p>800 meter run</p><p> </p><p>MARY: </p><p>Psssh </p><p> </p><p>MOLESKIN: </p><p> </p><p>Wowza, that was a tough week 0. For those new to IPC, welcome! You ripped the bandaid off with gorilla hair underneath it!! Amazing job to all the PAX today. As the theme for this year being 6 years is 'pick up the six' it was great seeing PAX rallying alongside others to keep them pushing hard, while minding form, to get the work in. We can all get in our heads at times, but when your brother comes alongside you, you can find that inner strength to grind it out. </p><p> </p><p>Hydrate, hydrate, hydrate and stretch! </p><p> </p><p>Thanks for following Blue's lead as he asked me tonwrite it up. </p><p> </p><p>Until next time, </p><p> </p><p>Sunspot OUT</p><p> </p><p>Here is a link for background details on the meaning behind the reps...</p><p> </p><p>F3greenwood.wordpress.com</p><p> </p><p> </p>

August 29, 2023

IPC 2023 Week 0

<p><span style="font-weight:bold">BackBlast:</span></p><p>16 Pax came out for this Bear's VQ. As young children in the classroom are always moving, we set out on a routine that kept us moving all around the 4 corners.</p><p> </p><p>- F3 Description</p><p>- 5 Core Principles</p><p>- Disclaimer</p><p>- Prayer over the workout</p><p> </p><p><span style="font-weight:bold">Warm-o-rama</span></p><p>- Arm Circles; 10 IC</p><p>- Circle Arms; 10 IC</p><p>- Windmill; 10 IC</p><p>- 21s- Done correctly the 1st time so no penalty</p><p> </p><p><span style="font-weight:bold">Classroom Time</span></p><p>- Everyone grabbed a coupon and went out to the first cone set up. Cones were set up in a square. Each round of excerises consisted of an exercise at a cone and then a movement to the next cone.</p><p> </p><p><span style="text-decoration:underline">Round 1</span></p><p>Cone 1: Block Curls-10 IC; Bear Crawl to next Cone</p><p>Cone 2: Mountain Climbers- 20 IC; Lunge Walk to next Cone</p><p>Cone 3: Plank to Burpe- Hold 20 seconds and then 1 Burpe; Back down to Plank and Repeat- 5</p><p>Duck Walk to next Cone</p><p>Cone 4: No Surrender- 10 IC; Crawl Bear to beginning Cone</p><p> </p><p><span style="text-decoration:underline">Round 2</span></p><p>Cone 1: Block Press- 21 on own; Murder Bunny to next cone</p><p>Cone 2: Flutter Kicks- 21 IC on own; Nur to next cone</p><p>Cone 3: High Plank/Low Plank- 10 IC; Karaoke to next cone</p><p>Cone 4: American Hammers- 10 IC; Bear Crawl to beginning cone</p><p> </p><p><span style="text-decoration:underline">Round 3</span></p><p>Merkins- 21 on own; Duck Walk to next cone</p><p>Block Rows- 10 IC; Lunge Walk w/ coupon to next cone</p><p>LBCs- 21 on own; Karaoke turned opposite direction as before to next cone</p><p>Gas Pumpers- 10 IC; Crawl Bear to Beginning Cone</p><p> </p><p><span style="font-weight:bold">Mary</span></p><p>Bloody Mary- Pax start at beginning cone and sprint to the next cone and jog around the rest. When you return to beginning cone, Pax sprint around the 1st cone, sprint to 2nd cone, and jog around the rest. When you return to beginning cone, Pax sprint around the 1st and 2nd cones and sprint to 3rd cone, jog to beginning, and final lap you sprint all the way around the square.</p><p> </p><p>Carry coupons back to flag; Hurdler stretch both legs; Butterfly stretch</p><p> </p><p><span style="font-weight:bold">Count-o-rama</span></p><p><span style="font-weight:bold">Name-o rama</span></p><p> </p><p><span style="font-weight:bold">COT</span></p><p>Numbers 20 and 21 were used throughout our exercises representing John 20 and 21. </p><p>John 20:31- But these are written that you may believe that Jesus is the Messiah, the Son of God, and that by believing you may have life in his name.</p><p> </p><p>- Prayers of thanks for the life that we can find in the name of Jesus, how He restores us and calls us forward and for Care Bear as he will be sharing this message with the Youth at his church this Sunday.</p><p>- Prayers of thanks for Rosco as he joined us Down Range and how that reminds us that we are all connected and a part of something bigger than ourselves.</p><p>- Prayers for Bunyan's and Eagles's M's for healing.</p><p>- Prayers for Chowda and his family during their upcoming transition.</p><p>- Prayers for Bunyan's mom and her recovery from surgery.</p><p>- Prayers of thanks for Sticky Bumps and for his new job.</p><p> </p><p>Thank you God for strengthening our bodies inside and out.</p><p> </p><p>Always a blessing gentlemen!! May God continue to bless you this week!</p><p> </p>

August 26, 2023

4 Corners of the Classroom

<p>Warm Up: all IC</p><p>Arm Circles</p><p>Circle Arms</p><p>T-Claps,</p><p>Grasspickers</p><p>Toy Soldiers</p><p>Start the Motivator.... interupt with a run to Tennis Court (needed to follow Q, not listen to him - hey I'm still seeking the perfect Q)</p><p> </p><p>8 Burpees / 1 Merkin, OYO. Tortoise Crawl, then run to Basketball Court</p><p>7 Tempo Merkins (In Slow Cadence) / 2 Burpees ISC. Chaos: [1-5] * [1-5] Failure to Launch ( think it was 3 * 5 = 15). Makeup Chaos from Tennis Court (another Q fail): [1-9] + [1-9] Monkey Humpers (Some number, who can remember these things?). Lunge Walk IC then run to Pavilion</p><p>6 Burpees / 3 Merkins OYO. Chaos: [1-3]*10 + [4-9] Dips (pax chose 39 - thanks HoY guys!). Bunny Hop to Den</p><p>5 Tempo Merkins ISC / 4 Burpees ISC. Chaos: [1-10] Pull Ups (7). Buddy Carry or Wheelbarrow to Centerfield</p><p>4 Burpees / 5 Merkins OYO. Chaos: [1-6] * [1-6] WWIIs (maybe 24?). Kangaroo Hop then run to Base of Hill.</p><p>3 Tempo Merkins / 6 Burpees ISC. Chaos: [6-8] subtracted from 10 Crawlbear up hill, Bearcrawl down (3). Lungewalk, then run to Left Field</p><p>2 Burpees / 7 Merkins OYO. Chaos: [2-5] ^ [2-3] Gaspumpers. (3 cubed = 27!). Tortoise Crawl then run to Shovelflag.</p><p>1 Tempo Merkin / 8 Burpees ISC. Chaos: [3-7 ] * [3-7] Flutterkicks IC (35).</p><p> </p><p>Ten Penalty Burpees.</p><p> </p><p>Next Chowdah Q in Lanco will be a DR Q!!!</p><p> </p><p>Love you crazies.</p><p> </p>

August 23, 2023

Tortoise on the Move

<p>Warmup</p><p>- Imperiam Stormtroopers, Low Slow Merkins, Arm circles mix, Abe Pagoda, Grass Pickers</p><p>- Mosey around the parking lot and line up in order of body weight. Count off into two teams</p><ul><li><span style="font-weight:bold">Back and Forth Battle</span></li><ul><li>Tire and SBs in center, teams line up facing each other at ends of pavilion. 4min rounds</li><li>Each PAX does set exercises to earn a tire flip or bag toss. Tire flip, overhead throw with 50#, clean and press throw with 80#. Whoever’s side the coupons are on when timer ends loses</li><li>Round 1: choose between 21’s (7 of each Merkin type) or 20 WW2’s per toss/flip</li><li>Round 2: choose between 10 burpees or 50 SSH per toss/flip</li></ul><li><span style="font-weight:bold">Battle Racing</span></li><li>Two teams start at line. One team does movement with tire, one does movement with SB. Set distance for tire and SB team sees how far they can go and mark distance with cone. Then teams switch to see who wins the round.</li><li>Set # of reps of each exercise at starting line before doing movement exercise with SB or tire</li></ul><p>Round 1</p><ul><li>2 Clean and press throws with 80#, HR Merkins (2X # of PAX on team)</li><li>1 tire flip, WW2’s (1X # of PAX on team)</li></ul><p>Round 2</p><ul><li>crawl bear drag (2 pulls) with 80#, SSH (4X # of PAX). Bear crawl back</li><li>1 tire flip, Foxhole (1X #of PAX on team)</li></ul><p>Stretching for a few minutes</p><p> </p><p>CoT</p><p>- Great turnout with what I believe is a Tuesday record of 13. It was a good back and forth battle with each team winning two rounds with no time for a rubber match. </p><p>- Prayers for students and faculty returning to school, PAX with M's going through challenges, guidance and thankfulness for Chowdah's time with us, and patience and widsom for all of us as we walk the path before us.</p><p>Psalm 119:105</p>

August 22, 2023

Battle of Gainesville

<p>I filled in for the sick Baymax, so I didn't have much time to plan today. We did Mary Anne's mayhem with a twist. Also a good precursor to the IPC coming to a theater near you....</p><p> </p><p>Mosey to shed.</p><p> </p><p>Warm up. </p><p> </p><p>IC Michael Phelps 10x</p><p>IC Monkey Humpers</p><p>The double down stretch</p><p> </p><p>200 Curls.</p><p>175 squats.</p><p>150 OH Press. </p><p>125 Rows.</p><p>100 Merkins. </p><p> </p><p>Do 25 reps of the exercise, run to 2nd base, do 3 big boy situps and run back. Continue with the same exercise until all reps completed. The twist was we continued the exercise until the six finished that exercise and we moved on together. </p><p> </p><p>After mosying back the flag, someone said we still have five minutes. So we did my favorites, pinky pies. Started at 5 and down to one. Then a bonus, did 10 more and that was a wrap!</p><p> </p><p>COT. Prayers for Eagle and Bunyan's M. Announced a plethora of items coming up and posted on band. </p><p> </p><p>Gorgeous morning! I actually got chilly under the pavilion and moved to the sunny area! </p><p> </p><p>Thanks for following my lead! </p><p> </p><p>Double Down out. </p><p> </p>

August 19, 2023

Core time... But not really

<p>10 Pax gathered in the not-so-gloomy early morning hours at the Den. The morning was beautiful and the perfect day to sling some coupons and embrace the suck</p><p> </p><p>-5 Core Principles</p><p>-Prayer over the workout</p><p> </p><p>Warm-o-rama</p><p>-SSH; 50 single count</p><p>-Grass Pickers; 15 IC</p><p>-Michael Phelps; 15 IC</p><p>-Imperial Walkers; 12 IC</p><p> </p><p>The Thang</p><p>-everyone grab a coupon and rifle carry to cone #1; Circle up around the cone</p><p> </p><p>(Each round include three exercises, OYO, as many as you can for 1 minute)</p><p> </p><p>Round 1</p><p>-Block Press</p><p>-Shoulder Tap Merkins</p><p>-Block Curls</p><p> </p><p>Bear Crawl 50 yards (-ish) to cone 2; 10 merkins; Lunge Walk/Flying Nun 50 yards (ish) to cone 3; 10 merkins; Sprint/run as you can back to cone 1 (100 yards-ish); hold plank or Al Gore until 6 is in.</p><p> </p><p>Round 2</p><p>-Upright rows with block</p><p>-Bent over rows with block</p><p>-Block squats</p><p> </p><p>Bear Crawl 50 yards (-ish) to cone 2; 10 merkins; Lunge Walk/Flying Nun 50 yards (ish) to cone 3; 10 merkins; Sprint/run/ as you can back to cone 1 (100 yards-ish); hold plank or Al Gore until 6 is in.</p><p> </p><p>Round 3</p><p>-No Surrenders</p><p>-Flutterkicks with block (IC)</p><p>-Blockees</p><p> </p><p>Bear Crawl 50 yards (-ish) to cone 2; 10 merkins; Lunge Walk/Flying Nun 50 yards (ish) to cone 3; 10 merkins; Sprint/run/ as you can back to cone 1 (100 yards-ish); hold plank or Al Gore until 6 is in.</p><p> </p><p>Round 4 (shortened due to time)</p><p>-Deadlifts with block</p><p> </p><p>Murder Bunny 50 yards (ish) to cone 2; Rifle carry back to Flag</p><p> </p><p>Mary</p><p>-What Mary? (Oops, ran out of time)</p><p> </p><p>Count-o-rama</p><p>Name-o-rama</p><p> </p><p>COT</p><p>-Romans 8:38-39</p><p>For I am convinced that neither death, nor life, nor angels, nor principalities, nor things present, nor things to come, nor powers, nor height, nor depth, nor any other created thing will be able to separate us from the love of God, which is in Christ Jesus our Lord.</p><p> </p><p>At F3 we share alot of burdens and are very aware of the trials ourselves and other men are going through. It's important to remember that no trial or dark valley will ever separate us from the love of God. He is the ultimate PAX and He is always with us.</p><p> </p><p>Hard Code also reflected on Ephesians 2 and how we are the beneficiaries of His Grace</p><p> </p><p>Chalula reflected on kindness as modeled by a saint (David?) and how we may never know the trials some are going through-so, just always be kind.</p><p> </p><p>Care Bear asked for prayer for his school as the faculty has many new teachers and it will be a difficult transition year. Prayer for him as a "seasoned teacher" in the building that he can be a light and a positive leader.</p><p> </p><p>Bunyan-Prayer for two of his kids starting middle school; as well as, all the kids starting up next week. Continued prayers for his M and for upcoming doctors appointment on Friday (?)</p><p> </p><p>Continued prayer for Eagle and his M</p><p> </p><p>Prayer for upcoming school year for teachers, students, administration, parents</p><p> </p><p>Prayer for Chowda and his family as he/they transition to new job and home</p><p> </p><p>Thank you Heavenly Father for keeping us safe and for the gift of brotherhood!</p><p> </p><p>Thanks for showing up!</p><p>Double Mint out</p>

August 19, 2023

Slinging Blocks on this fine, fine morning!

<p>Three ruckers and two runners came out on a beautiful summer morning to put in the miles. The runners did 2.5 miles before meeting up with the ruckers to finish another 1.25 miles walking. The ruckers made it 2.86 miles.</p><p>Nice job today fellas! It's always a pleasure to put in the miles with you!</p>

August 17, 2023

Running AO

<p>14 Pax came out to get Wednesday rolling!</p><p>-Warm up-</p><p>Windmills 15IC</p><p>Arm Circles 15IC</p><p>Overhead claps 15IC</p><p>Circle Arms 15 IC</p><p>Imperal storm Troopers 15IC</p><p>Mosey to Pavilion, then proceed around neighborhood.</p><p> </p><p>-The Thang-</p><p>We did three Sets of the Juice Standards</p><p>Merkins 15IC 14IC then 13IC</p><p>LBCs 15IC, 14IC, 13IC</p><p>Derkins 15IC, 14 OYO, 12 OYO</p><p>Bulgarian split squats 15IC, 14IC, 13IC</p><p>Calf Raises 15IC, 14IC, 13IC</p><p>Dips 15IC, 14IC, 13IC</p><p>- In between the rounds we did a mosey around the pavilion </p><p>-after the first round we did</p><p>Motivator starting at five</p><p>2nd round, motivator was a 7</p><p>3rd was a good ol standard motivator starting at 10.. I gave the guys the options and the first number said was ten. So we banged it out! </p><p>moseyed bak to parking for </p><p>-Cool down-</p><p>Micheal Phelps 15IC</p><p>American Hammers 15IC</p><p>Toe touches, then leg over leg stretch out.</p><p>count off</p><p>name o rama</p><p>prayers and praises</p><p> </p><p>It was great the See our brothers LOX and Cat out crushing it! WE are going to miss our Boston Brotha big time Chowda! Show up next wednesday for his DEN beatdown! Learned alot from you and wish you well wishes on the new job! </p><p>Thanks for following my lead today! FINE WORK GENTS!!</p><p> </p><p>THE JUICE OUT!!</p><p> </p><p> </p>

August 16, 2023

Juicy summer melt

<p>8 PAX beat the fartsack for a no discount shooping spree of all you can eat C.O.M.B.S..... Here is what we did</p><p> </p><p>WARM-UP: </p><p> </p><p>Michael Phelps x10ic</p><p>Big arm circles x10ic</p><p>Squats x10ic</p><p>Mosey to b-ball courts and back</p><p> </p><p>THE THANG: </p><p> </p><p>Partner up...</p><p>1 PAX AMRAP reps, other PAX bear crawls to tree and moseys back</p><p>C - curls x75</p><p>O - Over the shoulder x100</p><p>M - Murder bunny x175</p><p>B - Big boy situps x200</p><p>S - Squats x250</p><p> </p><p>MARY : </p><p>None, time ran out </p><p> </p><p>MOLESKIN ; </p><p> </p><p>In true F3 fashion, we lived out the "leave no man left behind and leave no man where you found him". With that, everybody finished the WO today. We all got a lot of reps in. Welcome back Cat and Cholula to Tuesday mornings! Just in time for IPC 💪. Great having a strong ahowing of 8 PAX today everybody pushing hard! Time for a 😴. Thanks for following my lead today fellas! </p><p> </p><p>Until next time, </p><p> </p><p>Sunspot OUT!</p>

August 15, 2023

C.O.M.B.S

<p>We welcomed two FNGs EH'd by OneShot! </p><p> </p><p>Warmarama: Armcircles, Circle Arms, Abe Vigoda ....all 10ic </p><p> </p><p>Mosey - Indian Run to the lower pavilion by the basketball courts</p><p>Hopageddon - 5 bunny hops, 5 squats, 5 bonnie blairs the hard way = 1 ...continue for 5 reps</p><p>Pinkie Pie </p><p>Hopageddon</p><p> </p><p>Mosey to the shed to pick up blocks</p><p>Blockageddon - 5 curls, 5 presses, 5 tricep raises = 1 ...continue for 5 reps</p><p>Side PLank w/ Leg Raise x10 (right side & left side)</p><p>Pickle Pointers w/Block - 10ic (5sec hold at the top)</p><p>Blockageddon</p><p> </p><p>Mosey to the main parking lot</p><p>Armageddon - 5 merkins, 5 plank jacks, 5 shoulder taps the hardway= 1 ...continue for 5 reps</p><p>Motivator</p><p>Armageddon</p><p> </p><p>55 oyo No surrenders to celebrate DoubleDown turning 55 on Friday.</p><p>20ic Bear Squats just because we had time</p><p> </p><p>Moleskin</p><p>The mumble chatter was low as the exercises were a continuous flow of aerobic and anaerobic. Great work persevering through the suck. We finished a little early giving us the opportunity for extra credit.</p><p> </p><p><span style="text-decoration:underline">Hall Pass</span> - educator, track and field coach and strength and conditioning coach and cool dude </p><p><span style="text-decoration:underline">Button</span> - carpenter, hunter, fisherman and getting married in April...Easily crushed his first workout. </p><p> </p><p>COT - Welcome back Turnpike, Happy 55th for DD and his aunt turning 80, Prayers for Heaven taking on a new venture as a wedding videographer, Prayers for Eagle's and Bunyan's Ms</p>

August 12, 2023

Fives and Dimes

<p>This is all from memory, as my Q plan blew out of the Jeep on Rt30.</p><p>Opened with a brief prayer and 5 core principles.</p><p>Started with some overhead stretches and forward folds. Transitioned into some warrior poses, which morphed into 20 IC Monkey Humpers, and 20 IC of something that was argued was not a Bonnie Blair.</p><p>Grabbed a coupon per pair and moved to the larger pavillion. Left the coupon for a mosey around the neighborhood. Debated ways to wake Trojan up. Returned to pavillion and paired up for the main course.</p><p> </p><p>TT</p>

August 12, 2023

Look Ma! No Hands.

<p>3 pax to ruck the neighborhood adjacent to the park. </p><p> </p><p>Rucking is a great way to combine the 1stF and 2ndF</p><p> </p><p>COT - prayers for Eagle's and Bunyan's Ms and all pax going through various trial and tribulations. </p>

August 10, 2023

Ruck

<p>Warmarama</p><p> </p><p>Arm circles - 10x</p><p>Circle arms - 10x</p><p>Grass pickers - 10x</p><p>Monkey Humpers - 10x</p><p>Mosey around pavilion and back</p><p> </p><p> </p><p>The thang - F3 baseball</p><p> </p><p>Carry blocks to the outfield</p><p>Partner up</p><p> </p><p>Partner 1</p><p>Sprint to the cones and back</p><p> </p><p>Partner 2</p><p>Merkins (need to get 162 as a team)</p><p> </p><p>Swap back and forth</p><p> </p><p>Mosey to home plate (keep same partners)</p><p> </p><p>Partner 1</p><p>Rifle carry to first base</p><p>First base - 10 block squats</p><p>Rifle carry to second base</p><p>Second base - 10 block curls</p><p>Rifle carry to third base</p><p>Third base - 10 block squats </p><p>Rifle carry home</p><p>Home plate - 10 blockees</p><p> </p><p>Partner 2</p><p>25 WWII</p><p>50 mountain climbers </p><p>Plank until P1 gets home</p><p> </p><p>Swap places - go through as many as time permits</p><p> </p><p>We did 2 innings of the above workout and then 2 innings where we inverted the curls and squats. Our 5th inning was a lighnting round - jog to each base, 15 merkins at each base and 15 burpees at home plate. Partner 2 was doing a plank while waiting to go.</p><p> </p><p>Mosey back to the flag</p><p> </p><p>Prayers and Praises</p><p>No Doubt has a family friend with a child in the NICU</p><p>Bunyan's Mom had a successful surgery - prayers for his M and the MRI she has tomorrow</p><p>Double Mint's daughter is doing well post surgery - continued prayer for her recovery</p><p>The Juice's daughter going through tests in Philly to figure out low iron issues</p><p>Continued prayer for Eagle's M</p><p> </p><p>Thank you all for folllowing my lead!! Until next time...</p><p> </p>

August 9, 2023

F3 Baseball

<p><span style="font-weight:bold">Warm-a-rama</span>: PL Mosey, 5ic of each: Arm Circles, Circle Arms, Michael Phelps, grass pickers, Imperial Walkers</p><p> </p><p><span style="font-weight:bold">The Thang</span>: 80 total reps of each exercise (4 sets of 20) between each set Rifle Carry & 10 Thrusters. If pax finished a round ahead of the six...they performed plank jacks or shoulder taps.</p><ol><li>20 Curls......Rifle Carry......10 Thrusters......Rifle Carry......x4</li><li>20 Alpos......Rifle Carry......10 Thrusters......Rifle Carry......x4</li><li>20 Merkins......Rifle Carry......10 Thrusters......Rifle Carry......x4</li><li>20 4ct Flutterkicks......Mosey......10 Thrusters......Mosey......x4</li><li>20 Bear Squats......Mosey......5 Thrusters......Mosey......x1 - no time to repeat</li><li>20 Sphynx Merkins......Mosey......10 Thrusters......Mosey......x0 out of time </li></ol><p>Moleskin: As we prepare for th Iron Pax Challenge coming at the end of the month, this WO was a modification/combination of two different IPC workouts. It was a challenge and a shoulder burner... but I have so much love for these pax that dug deep, persevered and completed as many rounds as possible in the time we had. There was no quit today! </p><p> </p><p>We draw strength from those around us; if we surround ourselves with strong individuals we ourselves become stronger...and when we experience weakness, their strength becomes our strength. Iron Sharpens Iron!</p>

August 8, 2023

Grapefruit

<p>WP</p><p> Motivator 10-1 </p><p> Monkey hummper IC X10 </p><p> Arm Circle ICx10 </p><p> Circle Arms ICx10 </p><p> </p><p>Thang </p><p> Warrior course</p><p> Indian run with rifle carry brick around battlefield</p><p> Bear drag the coupon length of field </p><p> Merkin icx10 </p><p> Flutter kick on the back side then front side on Q call</p><p> Murder bunny back to starting point </p><p> Brick squad icx10</p><p> Repeat 2 more times</p><p> On the last rep, we modified - ran without coupon, Merkin icx5, brick lunging back</p><p> </p><p>Mary</p><p> Plank then rolled over </p><p> WWII ICX15 then roll over </p><p> Shoulder tapes then rolled over </p><p> American Hammer ICx10 then rolled over </p><p> Fire Hydrant ICx10 then rolled over </p><p> Freddie Mercury icx5 </p><p> </p><p>It was hard work but everyone persevered. </p><p> </p><p>Great jobs to all PAXs</p><p> </p><p>Square out!</p><p> </p><p>Prayer for Bunyan's M, Eagle's M, Moose's M and injured PAXs</p><p> </p><p> </p>

August 5, 2023

Strong Men

<p>Well I wasnt supposed to Q due to an ab strain earlier in the week, but it was just meant to be that I was to Q this weekend. Had to be creative to not cause undue strain, so it was a leg day. Here is what we did. </p><p> </p><p>WARM - UP :</p><p> </p><p>Mosey short loop to Silo</p><p>Squats x11ic</p><p>Michael phelps x11ic</p><p>IST x11ic</p><p>Monkey Humpers x11ic</p><p> </p><p>THE THANG:</p><p> </p><p>Squat heal raise x11ic</p><p>Butt kickers x11ic</p><p>Squat knee lift x11ic</p><p>Toe taps x11ic</p><p>Plie squats x11ic</p><p>Dead lifts x11ic</p><p>Mosey to fence and back</p><p> </p><p>Block squat heal raise x11ic</p><p>Butt kickers x11ic</p><p>Block squat knee lift x11ic</p><p>Toe taps x11ic</p><p>Block plie squat x11ic</p><p>Dead lifts x11ic</p><p>Mosey to fence and back</p><p> </p><p>Block curls x11ic</p><p>Skull crushers x11ic</p><p>Single arm rows x11ic</p><p>Block butter churn x12</p><p>Mosey to fence and back</p><p> </p><p>Reverse lunge x11ic</p><p>Side lunge x11ic</p><p>Regular lungs x11ic</p><p>Skaters x11ic</p><p>Broad jump shuffle x11</p><p> </p><p>Plio squat - lunge - squat - lunge x11ic</p><p> </p><p>MARY:</p><p> </p><p>Frog pointer x11ic</p><p>Various leg stretching</p><p>Down dog - cobra x3 rounds</p><p> </p><p>MOLESKIN: </p><p> </p><p>Whike I was wondering how today was gonna go, I'm happy that the legs got hit well! Great to have Elmers back with us DR from Myrtle Beach. Kotters to Beatbox and bringing his son , FNG Prince . Great job by everybody pushing thru the humidity and making them some legs to show off 😀. </p><p> </p><p>Thanks for following my lead today fellas! </p><p> </p><p>Until next time, </p><p> </p><p>Sunspot OUT!</p>

August 5, 2023

He’s Got Legs and Know How To Use Them

<p>2 PAX went for a fast walk, One Shot with the ruck and I enjoyed the fast pace walk without burden (no ruck) booked in 2.83mi.</p><p> </p><p>It was great to just keep it moving. Thanks to One Shot to keep me company. </p><p> </p><p>Until next time,</p><p>Square out!</p>

August 3, 2023

Ease back into the daily grind

<p>Designed to challenge pax and facilitate healing for Catepillar, our great motivator...how do you get in a solid workout with no running, no jumping, no coupons?</p><p> </p><p>Like this...</p><p> </p><p><span style="font-weight:bold">Warm-a-rama</span></p><p>Motivator style - 10 reps single count, 9 reps single count...down to 1 rep</p><p> Arm circles</p><p> Circle arms</p><p> T-claps</p><p> Seal claps</p><p>Motivator style - 10 reps single count, 9 reps single count...down to 1 rep</p><p> Toy soldiers</p><p> Toe touches</p><p> Monkey humpers</p><p> Pickle pointers</p><p> </p><p><span style="font-weight:bold">Main Event</span></p><p>Cross field from 1st baseline to outfield</p><p> Bear Crawl (1/3)</p><p> Alligator Crawl (1/3)</p><p> Army Crawl (1/3)</p><p> </p><p>Walk/mosey to inner den</p><p> </p><p>Motivator style - 10 reps single count, 9 reps single count...down to 1 rep</p><p> Pullups</p><p> Squats</p><p> Merkins</p><p> WWIIs</p><p> </p><p>Walk/mosey to pavillion</p><p> </p><p>Motivator style - 10 reps single count, 9 reps single count...down to 1 rep</p><p> Step-ups</p><p> Incline merkins</p><p> Lunges</p><p> Dips</p><p> </p><p><span style="text-decoration:underline">Brisk</span> walk to flag</p><p> </p><p>Mary (still motivator style, abreiviated) - 10 reps single count, 9 reps single count...down to 8 reps</p><p> V-ups</p><p> Dead bugs</p><p> Flutter kicks</p><p> Freddie Mercury</p><p> </p><p>COT - Praise for succesful surgery for Double Mint's 2.0, prayer for continued healing, prayers for M's struggling with medical issues, Bunyan's little guy for healing from a sickness, and praise for Hardcode's daughter (F3 name Enola) being baptized this past week</p>

August 2, 2023

CAT-I-VATOR

<p>Six PAX made it out for an unknown Q of coupon, ruck, or slick. While I had been thinking about what to do last week, I wanted to give an honor to Shark Week this past week and do Sharknado. Here is what we did...</p><p> </p><p>THE THANG: </p><p> </p><p>15 burpees</p><p>20 merkins</p><p>20 WW2s</p><p>20 diamond merkins</p><p>20 scorpion dry docks</p><p>Run around parking lot</p><p> </p><p>Rinse and repeat for 5 rounds</p><p> </p><p>MOLESKIN: </p><p> </p><p>Great job everybody! Idk what I did but had a similar situation to Oneshot when I went in for the burpee and strained my lower ab muscle. That put me out and opted to just run. That is my severe weakness so at least I was able to do that. Considering the PAX did 6 rounds, I know the loop was too short. Duly noted for next time, or you guys use your ruck for a little extra credit there. </p><p> </p><p>Thanks for following my sorta lead today. </p><p> </p><p>Until next time,</p><p> </p><p>Sunspot OUT!</p>

August 1, 2023

Sharknado

<p>3 pax braved the heat and humidity. </p><p> </p><p>Kenpo was the theme because of the extreme heat. </p><p> </p><p>Warm up-the double down stretch, Michael Phelps and Abe Bogota to get stretched a bit.</p><p> </p><p>30 jabs each arm</p><p>30 jabs cross punches</p><p>30 jab cross hook punches</p><p>30 jab cross hook uppercut punches. Mosey to pavilion, do 5 pinky pies.</p><p> </p><p>Run the inner loop. </p><p> </p><p>30 knee kicks.</p><p>30 front kicks.</p><p>30 side kicks.</p><p>30 back kicks.</p><p> </p><p>Pavilion to do 7 pinky pies.</p><p> </p><p>Run the short loop again. </p><p> </p><p>30 jab cross side kicks.</p><p>30 front side back kicks.</p><p>30 step drag claw punches. </p><p>30 punches both arms opposite direction simultaneously then front kicks.</p><p> </p><p>Mosey to pavilion. </p><p> </p><p>10 pinky pies.</p><p> </p><p>Run the short loop. </p><p> </p><p>Prayer requests for Bunyan's M, safe surgery for double mints daughter, and Lox's parent. For all the injured Pax as well. </p><p> </p><p>Double Down out! </p>

July 29, 2023

Kenpo

<p><span style="font-weight:bold">F3 Backblast</span></p><p>Dancing with Dragons</p><p>7.29.2023 - The Den</p><p>Side Straddle Hops x 100</p><p>Frankensteins IC x 12</p><p>Jungle Boy Squats x 12</p><p>Speed Skaters x 20 ea leg</p><p>Michael Phelps IC x 8</p><p>Grab CMU Block & Farmer’s Carry 80 yards</p><p>to cone</p><p>Sumo Block Squat IC x 12</p><p>Breakdance Merkin x 10 ea side</p><p>Block Curls IC x 10</p><p>CPR IC x 10</p><p>We Aren’t Worthy x 12</p><p>Dragon Walk 50 yards to Pavilion</p><p>Dips IC x 12</p><p>Bulgarian Split Squarts IC x 7 ea Leg</p><p>Creature Merkin x 10</p><p>Broad Jump 50 yards back to cone</p><p>Towers of Power using (2) Blocks: climb</p><p>towers via Merkins twice & back down</p><p>Block Rows</p><p>Block Curls IC x 8</p><p>Farmer Carry back to parking lot and put CMU back in shed</p><p>Windmills IC x 10</p><p>Ham Rockers IC x 7 ea Leg</p><p>We had (2) FNG’s today!</p><p>FNG Chad is now “Utah” (Johnny Utah from</p><p>Point Break)</p><p>FNG Brian is now “Ion” (this guy shared a great testimony and 110% positive ions)</p><p>COT:</p><p>Prayed for:</p><p>Care Bear, his team and youth group traveling to Lebanon for a youth retreat this week;</p><p>Chowda and a successful and healthy completion to his 100-mile race this weekend…..very sorry to hear it got cancelled Chowda….will it be rescheduled? Please pray for the community that was to host the race (in Ohio) as they are dealing with cleanup from some heavy flooding);</p><p>Eagle’s M; Bunyan’s M; Tigger’s endurance as he leads an AO (mostly on his own); Stitches & Red Card as they travel to Black Rock retreat center for the week; For help, strength, positivity, and gratefulness for the things we are so richly blessed with in our lives; That we can be equipped with week with the tools to reflect the character of Christ in our homes, work and communities;</p><p>Amen.</p>

July 29, 2023

Dancing with Dragons

<p>3 pax climbed out of the fartsack for thursdays Ruck day!</p><p>3 of us all Rucked a solid 4 Miles! </p><p>it was hot, a little muggy but enjoyed the hike with the fine gents!</p><p> </p><p>we wrapped up about 620</p><p>circled up, did not do name O Rama. But prayed for the ones in need then hit the road! </p><p>Thanks for shkwing Up for the hang time gents! </p><p>see y'all Saturday!</p><p> </p><p>THE Juice out! 🍊</p>

July 27, 2023

Thursday Run/Ruck time

<p><span style="font-weight:bold">Backblast</span></p><p>WU -</p><p>-Arm circles, Circle arms, Overhead claps 10x IC</p><p>Grass pickers 10x IC (slow roll back stretch)</p><p>Mountain climbers (modified slow 10x IC to stretch calves)</p><p>21’s (verbal to 10, silent to 21)</p><p>The Drill -</p><p>-Bear crawl 10 burpees, Bear crawl 9 burpees</p><p>Legs- Wojo squats, monkey humpers, Smurf jacks</p><p>-Backward run</p><p>Core- Heals to heaven 14x, Rosalitas 10x, Shoulder taps 10 IC</p><p>-Sprint to pavement</p><p>Upper- Hand release merkins 15x, Hand clap merkins 12x, Merkins 18x</p><p>-Bear crawl 8 burpees, bear crawl 7 burpees</p><p>Legs- Standing lunge 15x, Low slow squats 19x, Alternating side squats 14x</p><p>-Lunge walk to cone, sprint</p><p>Core- Oblique crunches 15x, American hammers 10X IC, WWII Sit-ups 12x</p><p>-Sprint back to pavement</p><p>COT</p><p>Thanks for coming out for my VQ. Hope my first time was as special for you as it was for me!</p><p>Shoutout to Chowdah for modeling most of the exercises and mad props to Caterpillar’s long awaited return. Great job!</p><p>Prayers for Doublemint’s daughter going into surgery, Sticky Bumps was recently laid-off and looking for another door to open, Bunyan’s M and overall strength for the family taking care of daily needs, Chowdah’s 100 miler race coming up. We pray because we believe. Expect God to move on behalf of our prayers!</p><p>-Sticks & Stones</p>

July 26, 2023

Split the Deck

<p>Warm-a-rama<br/><br/>Arm circles - 10x<br/>Circle arms - 10x<br/>Seal claps - 10x<br/>Motivator - 10x<br/><br/>The thang - coupon needed<br/><br/>V - 5 reps of each exercise (roman numeral)<br/><br/>- block squats - DOWN<br/>- OH press - IC<br/>- tricep extension - IC<br/>- block curls - IC<br/>- block rows - IC<br/>- block lunges - IC<br/>- merkins - IC<br/><br/>I - Indian runs (with burpee)<br/><br/>R - rapid rest<br/><br/>G - 10 reps of each exercise (giga is 10 to the 9nth)<br/><br/>- block squats - DOWN<br/>- oh press - IC<br/>- tricep extension - IC<br/>- block curl - IC<br/>- block rows - IC<br/>- block lunges - IC<br/>- merkins - IC<br/><br/>I - Indian runs (with burpee)<br/><br/>N - Nine minutes of abs (cycled through different exercises)<br/>- plank<br/>- mountain climbers<br/>- LBC<br/>- 6 inches<br/>- WWII<br/>- hammers<br/>- gas pumpers<br/>- freddy mercury<br/><br/>Q - quality rest</p><p> </p><p>Had enough time for round 2! Made it through G and finished with 4 minutes of abs instead.</p><p> </p><p>Prayers for hard code's daughters at camp, Chowdah's daughter is home for 3 weeks, continued prayer for Ms. Thanks for following my lead!!</p><p> </p>

July 25, 2023

Virgin Q

<p>5 year Maniversary work out Q. This was a work out to target all major muscle groups </p><p> </p><p>Warm up:</p><p>Torso Twists 10 ic</p><p>Monkey Bumpers 10 ic</p><p>Leg stretches...left, middle, center</p><p> </p><p>The Thang:</p><p>5 year Maniversary equals 5 minutes of each exercise OYO! Started off easy with:</p><p> </p><p>5 minute Indian run around soccer field and more.</p><p>5 minute Side Straddle Hops</p><p>5 min reverse lunge</p><p>Mosey to playground</p><p>5 minute hang (every time a PAX drops from the monkey hang, 1 burpee before continuing with hanging)</p><p>Mosey to The Pit!</p><p>5 minutes running up each hill side to side. At the top of every hill equals 5 WW2's </p><p>Mosey to pavilion</p><p>5 minute step ups on benches. After each minute, each pax does 2 burpees and continues. (A total of 10 Burpees).</p><p> </p><p>Mary:</p><p>Various stretches to loosen up. </p><p>Played game of 3's. Had to say "Boom" at every number that has a 3 in it or is a multiple of 3. If mess up, 5 merkins for everyone and start over. Goal is to make it to 30. We did not. Made it only up to 24. Next time we'll get it!!</p><p> </p><p>Thanks for celebrating #5. Prayed for all those with Ms and medical situations as well as the families.</p><p> </p><p>Welcome FNG Rat, who had his wife along to take pictures. Maybe after he posts on band he can post some pics. </p><p> </p><p>See you in a few weeks. I'll be on vacation the next 2 weeks. Enjoy!!</p>

July 22, 2023

The 5 Minute Drill

<p>9 PAX beat the fartsack and joined the Duck on his one year manaversary...thus the 1.0 or "10" count for most exercises. It was a glorious morning in God's creation making ourselves better. We also welcomed an FNG, Grappler.</p><p> </p><p>Warmorama</p><p>Small Arm Circles IC x10</p><p>Small Circle Arms IC x10</p><p>Large Arm Circles IC x10</p><p>Large Circle Arms IC x10</p><p>Michael Phelps IC x10</p><p>Grass Pickers IC x10</p><p>Derricks IC 4 count x10</p><p>Duck Gore (modified Al Gore with the shaking of one's tail feathers!) 10 steps left and 10 right in two five-step segments with a shake in between each five-step move L or R</p><p> </p><p>Mosey to field with coupon where cones were set up ~12 yds apart</p><p>Overhead Press with coupon to first cone, 10 Side Straddle Hops, repeat to second and the third cone</p><p>Bicep press back to start with 10 Side Straddle Hops at each cone</p><p>Jog without coupon to each cone with 10 Copperhead Squats at each both up and back</p><p>Rifle Carry coupon back to each cone with 10 Derkins at each both up and back</p><p>Rifle Carry coupon back to each cone with 10 Butkus at each both up and back</p><p>Lunge without coupon to each cone up and back with 10 Merkins at each</p><p>Goj (backwards jog) to each cone up and back with 10 Imperial Walkers at each</p><p>Repeat sequence...though time ran out as we just got into Round 2</p><p>Mosey back to lot</p><p>American Hammer x10</p><p>Bay City Scissors 8 count x5</p><p>COT with countorama, nameorama, praises for Popo good missions trip and prayers for Care Bear upcoming VBS and Youth trip, Ms in need of continued prayer, Bunyan's mom's upcoming hip surgery, PAX recovering from injury, Caterpillar and Cholula Scout outings over the summer.</p><p>Special thanks to Bunyan for shooting the pic. He and his son Casey, who awoke too early for Bunyan to join us solo, visited to provide encouragement and moral support.</p><p>Duck out...</p>

July 22, 2023

Quackaversary 1.0

<p>Three PAX made it out for a 2.87 mi ruck. We kept a good pace while enjoying some good conversation. Nothing fancy, just out putting miles under our feet.</p><p> </p><p>Ended with COT with prayers for Eagle and his M, Magnetos coworker and Magneto's family.</p><p> </p><p>Nice job guys!</p>

July 20, 2023

KISS

<p>Warm Up (aka Arrival): 3 - 16 - 22, all IC</p><p>Abe Vigodas / Grasspickers / Toy Soldiers</p><p>Arm Circles / Bunyan Arm Circles (aka Circle Arms) / T Claps</p><p>Burpees / Imperial Walkers / SSH (silent after 7)</p><p> </p><p>Indian Run to St. Paul's Church (Drawstring reinforces his name....)</p><p> </p><p>74 Hill Repeats on S. Church Street (rise up for 74 weeks!)</p><p> </p><p>Indian Run to Pavilion</p><p> </p><p>Pair Up, one pax rus to middle of field, other does Merkins, switch. Total Merkins per pair: 148 (148 posts, thereabout)</p><p> </p><p>Mary (aka Departure): 8 - 23, all IC</p><p>Freddie Mercurys / Flutterkicks</p><p>WWIIs / LBCs</p><p> </p><p>Prayers for Ms, Injured pax</p><p>Announcement: Chowdah got a new gig in Boston. Departure approx. mid-August. Reflections on the impact a group of men can have on a guy in only 74 weeks. Love you, brothers.</p>

July 19, 2023

Fun w/ Numbers, Impact Edition (That'll Leave a Mark)

<p><span style="text-decoration:underline">Warm-a-rama</span></p><p>Arm Circles IC x 10</p><p>Circle Arms IC x 10</p><p>Toy Soldiers IC x 10</p><p>Michael Phelps IC x 10</p><p>Grass Pickers IC x 10</p><p>Rocker Squats x 10</p><p>Seal Merkins IC x 5</p><p>V-ups x 10</p><p> </p><p><span style="text-decoration:underline">The Thang</span></p><p>1st Round</p><ul><li>Pullups x 5</li><li>100m mosey</li><li>Rocker Squat x 10</li><li>100m mosey</li><li>Seal merkins IC x 5</li><li>100m mosey</li><li>V-ups x 10</li><li>100m mosey</li></ul><p>rinse & repeat...</p><p> </p><p>Last round</p><ul><li>Pullups x 10</li><li>100m mosey</li><li>Rocker squats x 20</li><li>100m mosey</li><li>Seal merkins IC x 10</li><li>100m mosey</li><li>V-ups x 10</li></ul><p>Total distance = 2.12 miles, impiles 8 rounds and ~109.31m / mosey</p><p> </p><p><span style="text-decoration:underline">COT</span></p><p>Great refelction on today's Q attendance: Chowdah EH'd Tinker and Hardcode, Harcode EH'd Stall. Leave no man behind and leave no man where you found him. Thanks to all of you HIT men!</p><p> </p><p>Prayers for Bunyan's M, Eagle's M and all the traveling pax.</p><p> </p><p>Thanks for following my lead.</p><p> </p><p> </p>

July 18, 2023

The Longest Mile

<p>Four mighty warriors beat the #Fartsack and pisted in the HUMID morning to earn their #Gainz for the day. Here is what we did...</p><p> </p><p>WARM-UP:</p><p>Parking lot mosey</p><p>IST x15ic</p><p>Windmill x10ic</p><p>Merkins x5ic</p><p>Arm Circle circuit x10ic (5 rounds)</p><p> </p><p>THE THANG: </p><p>Mosey to playground</p><p>Pull-up x5</p><p>Merkins x5</p><p>Squats x5</p><p>Repeato for 5 rounds</p><p> </p><p>Hanging toe to bar x10</p><p>Hanging crunches x10</p><p>Hanging oblique crunches x10</p><p> </p><p>Mosey to shed, grab a pair of bricks. </p><p>OH carry to The Pit. </p><p> </p><p>CSP - WW2 ladder 10-1 </p><p>Bear crawl up the hill</p><p> </p><p>OH carry back to shed</p><p>Lt. Dan</p><p>Brick bench press V-up x10</p><p> </p><p>Mosey back to the flag</p><p> </p><p>MARY: </p><p>Flutter kick circuit x15ic (4 rounds) </p><p>Various stretching</p><p> </p><p>MOLESKIN: </p><p>Amazing job to everybody today eapecially with that humidity. You could cut it with a knife. Thanks for sticking with me as I had to get my heart rate down during the ladder. </p><p> </p><p>Way to keep accelerating fellas and following my lead. </p><p> </p><p>Until next time, </p><p> </p><p>Sunspot OUT!</p>

July 15, 2023

Fun with Bricks

<p>Warmup</p><p>- Abe Pagoda, Failure to Launch, Arm circles, Circle arms, Cubans, 21's (3x)</p><p>- Mosey to field</p><p>The Thing</p><p>Two teams start at line. One team does movement with tire, one does movement with SB. Set distance for tire (40 yds) while SB team sees how far they can go and mark distance with cone. Then teams switch to see who goes farther with the SB and wins the round.</p><p>PAX must do set # of reps of each exercise at starting line before doing movement exercise with SB or tire. Run to tire or SB for movement, then run back to starting line to do exercises</p><p>Round 1</p><ul><li>2 Clean and press throws and HR Merkins (2X # of PAX on team)</li><li>1 tire flip, WW2’s (1X # of PAX on team)</li></ul><p>Round 2</p><ul><li>2 Overhead throws and 1X PAX burpees</li><li>1 tire flip, Monkey humpers (1X # of PAX on team)</li></ul><p>Round 3</p><ul><li>crawl bear drag (4 pulls) and 2X PAX Dry Docks</li><li>1 tire flip, Foxhole-Merkin, flip, WW2 (1X #of PAX on team)</li></ul><p>Round 1 went to team 1, round 2 went to team 2...... team 1 won round 3 but it was close!</p><p> </p><p>Mary</p><p>- Low slow Merkins</p><p>- Various stretches</p><p> </p><p>CoT</p><p>- Thankful for our ability to meet with other men and challenge, encourage and compete with each other. Great to see the young bloods out there as well. They were working hard!</p><p>Prayers for the missions trip for the youth group at Popo's church, Eagle and his M, Bunyan and his M and mother's upcoming surgery, Care Bears family road trip, and that we will live in a way so that we can tell others "follow me as I follow Christ" as Paul said in 1 Cor. 11:1</p><p> </p><p>Until next time, Patches</p>

July 15, 2023

Sand Bag vs. Tire

<p>3 PAX made it for some Fun times. Baymax did a quick run and then grabbed his ruck and met up with us at about the halfway point and finished with us 2 ruckers. We ended up with 3.15 miles logged and ended with COT. Prayers for Baymax son taking his drivers test today, traveling PAX and those effected by recent rain causing flooding. </p><p> </p><p>Excellent job today.. bettert than we were yesterday!</p>

July 13, 2023

Fun times run / ruck

<p><span style="font-weight:bold"><span style="text-decoration:underline">Warm Up:</span></span></p><p>-Arm Circles (x7 IC)</p><p>-Circle Arms (x7 IC)</p><p>-Lumberjack Failure to launch (3…2…1…jump w/ ax chop) (x7)</p><p>-Michael Phelps (x12 IC)</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">The Thang:</span></span></p><p>Joshua 7:12 says:</p><p>That is why the Israelites are running…</p><p>-Run from parking lot, through large pavilion, up to road, past cemetery, through church parking lot to grass outfield.</p><p> </p><p>Matthew 7:12 say:</p><p>Do unto others whatever you would like them to do to you. (Don’t want to be jumped on, so don’t jump on fellow PAX)</p><p>-Bear crawl in a line. 1st PAX in line does low plank. Rest of the line broad jumps over planking PAX.</p><p>1st PAX gets into end of line, next PAX at head of line drops into low plank. Continue across field to first base line. (Impressive how straight we kept the lines!)</p><p> </p><p>Genesis 7:12 says:</p><p>“The rain continued to fall for 40 days and 40 nights”</p><p>x5 Merkins, flip and do x5 WWII’s, (x8 flips, for total of 40 Merkins & 40 WWII’s) (You guys all did a better job than I did counting these! Thanks for helping me keep count!)</p><p> </p><p>Exodus 7:12 says:</p><p>“They threw down their staffs, which also became serpents! But then Aaron’s staff swallowed up their staffs.”</p><p>-Tunnel of Love across field (1st baseline to outfield)</p><p> </p><p>Run to grass at far end of large pavilion</p><p> </p><p>PAX held low plank while I read the next verse and explained the next workout:</p><p> </p><p>1 Kings 7:12 says</p><p>The walls of the great courtyard were built so that there was one layer of cedar beams between every three layers of finished stone, just like the walls of the inner courtyard of the Lord’s Temple with its entry room.</p><p>P1 runs to Inner Den, does 3 pull ups, runs back. P2 does 7 WWII’s, then holds low plank ‘til all P1’s return (Each PAX does 4 sets – 12 total pull ups, 28 total WWII’s)</p><p>(The run to the inner den from the “courtyard” was approx.. 75 yards)</p><p> </p><p>Mosey back to first base line in field</p><p> </p><p>July 12, 1862 – President Lincoln signed a law to extend the awarding of the Medal of Honor to those in the Army</p><p>7: Burpees</p><p>Mosey to outfield</p><p>12: Squats</p><p>Mosey back to first baseline</p><p>18: LBC (IC)</p><p>Mosey across field to church parking lot</p><p>62: SSH</p><p>Mosey to flag</p><p> </p><p><span style="font-weight:bold"><span style="text-decoration:underline">COT:</span></span></p><p>Good to have No Doubt back, prayers for continued healing of his finger. Prayers for Po-Po’s church youth group and their mission trip to Washington D.C. Prayers for Chowda and his 100 mile race this weekend. Prayers for Eagle and his M, prayers for my M, and prayers for Care Bear and his family on their road trip this week. Thanks to Covert for posting this morning down range! You guys rocked it this morning! When I got home, my watch said I had 2.08 miles in!</p><p>I Corinthians 12:7 – A spiritual gift is given to each of us so we can help each other.</p><p>Thankful to be a part of this awesome group of HIM, encouraging and pushing each other. Feels good to be surrounded by other men shining a light into a culture and world that doesn’t want men to have any impact! Thank you men!</p><p>Thanks for following my lead!</p><p> </p><p>~Bunyan</p>

July 12, 2023

7:12 Beatdown

<p>Eight PAX inlcuding Covert from NC made it out for 7-11 Day and had the best slurpee ever...</p><p> </p><p>WARM-UP: </p><p>Full lot mosey</p><p>Merkins x7ic</p><p>Monkey Humpers x7ic</p><p>SSH x7ic</p><p>Merkins x11ic</p><p>Monkey Humpers x11ic</p><p>SSH x11ic</p><p> </p><p>THE THANG: </p><p> </p><p>Had to get creative with some of the letters to get the exercises I wanted in there. </p><p> </p><p>Squats</p><p>Lunges</p><p>Up/down</p><p>Rowboats</p><p>Press OH</p><p>Extension triceps</p><p>Easy curls</p><p>All 11s and last set of 7</p><p>We did 3 sets of 11 and 1 set of 7</p><p> </p><p>MARY: </p><p>Various stretches</p><p> </p><p>MOLESKIN: </p><p> </p><p>When i was writing this Q, i didnt feel like it was up to the intensity that our typical Tuesday WOs are. After being in the middle of it and with the humidity, it felt tough, at least to me. The running and up/downs were tough on my end but thats the only way to get better is to keep doing things you suck at to improve. It was great seeing PAX challenge each to use the block during lunges to get those extra #Gainz ! </p><p> </p><p>Nice work by everybody including having Covert with us #DR from NC. It amazes me how many PAX post for an 0430 WO each week. Its truly awesome and grateful for you guys! </p><p> </p><p>Thanks for following my lead today fellas and pushing hard! </p><p> </p><p>Until next time, </p><p> </p><p>Sunspot OUT!</p>

July 11, 2023

Slurpee

<p> </p><p>Warm up:</p><p>Warm up:Warm up:</p><p>Mosey small loop to playground </p><p>Side Straddle Hops 11 ic</p><p>Storm Troopers 11 ic</p><p>Toy Soldiers 11 ic</p><p>Grass pickers 11 ic</p><p>Michael Phelps 11 ic</p><p> </p><p>The Thang:</p><p>11's</p><p>Burpee pull ups/ Squats (10/1, 9/2, etc.)</p><p>Mosey to pavilion</p><p>11's</p><p>Leg raises/WW II's (10/1, 9/2, etc.)</p><p>Lt. Dan (10 each leg lunges/1 Squat, etc)</p><p>The 3 X 10 for 11 min OYO, AMRAP</p><p> 10 Burpees</p><p> 10 Squats</p><p> 10 Plank jacks</p><p>Motivator (From 11)</p><p> </p><p>Mary:</p><p>Stretching</p><p> </p><p>Thanks for hanging in there and embracing the suck!</p>

July 8, 2023

Elevens

<p>WP</p><p> Arm Circle ICx10 </p><p> Circle Arms ICx10 </p><p> Mini Motivator 5-1 </p><p> Imperial Stormwalker ICx10 </p><p> </p><p>Thang</p><p> rifle carry the coupon to STA 0</p><p> block Burpee x 10 then rifle carry the coupon to STA 1</p><p> Merkin icx10 then rifle carry the coupon back to STA 0</p><p> block Burpee x 5 then rifle carry the coupon to STA 2</p><p> block swing ICx10 then farmer carry the coupon back to STA 0</p><p> block Burpee x 5 then farmer carry the coupon to STA 3</p><p> Block curl ICx10 then farmer carry the coupon back to STA 0</p><p> block Burpee x 5 then mozy to playground </p><p> Pull up x 5 then mozy back to STA 0</p><p> block Burpee x 5 then rifle carry the coupon to STA 4</p><p> block squad icx10 then rifle carry the coupon back to STA 0</p><p> block Burpee x 5 then farmer carry the coupon to STA 5</p><p> Mountain climber ICx10 then farmer carry the coupon back to STA 0</p><p> Little man dance off to determine the winner. Winner choice for one of excerise above.</p><p> Patches decided on merkin. Farmer carry the coupon to STA 1</p><p> Merkin icx10 then farmer carry the coupon back to STA 0</p><p> </p><p>Mary</p><p> WWII ICX15 </p><p> Gas pump icx10 </p><p> American Hammer ICx10 </p><p> Plank for 1 min</p><p> End WO with 10 team Burpee </p><p> </p><p>Prayer for </p><p> Bunyan and his family and his mom's hip replacement </p><p> Eagle and his M</p><p> Caterpillar and his family </p><p> Double Mint's girls for medical concerns and upcoming surgery</p><p> </p><p>It was hot and sweaty but we powered thru. Way to push.</p><p> </p><p>Until next time, </p><p>Square out!</p>

July 8, 2023

Keep it moving

<p>Five PAX made it out for another muggy central PA morning. The majority showed up to ruck, so we started out on the normal loop. Soon after, Amnesia caught up with us after his 13 mile bike warmup to Rapho. He joined us as we finished. A steady pace and solid chatter landed us at 2.8 miles before ending with COT.</p><p>Prayers were said for Magneto’s new job and a general uplifting for guidance for raising our 2.0’s.</p><p> </p><p>Nice job guys!</p>

July 6, 2023

Get those legs going

<p>I am not sure if the light turnout was because I ran the q, or was the day after a holiday! Regardless, I was too sore to lead a regular workout, so today was an OYO workout that is not simple. We re-visited my favorite IPC workout but made a simple revision.</p><p> </p><p>200 curls. </p><p>175 air squats. </p><p>150 OH press. </p><p>125 rows. </p><p>100 merkins. </p><p> </p><p>There are three more exercises but nobody made it that far. </p><p> </p><p>Do 25 reps, run 25 yards, do 5 WW2. Run back, continue the same exercise until you do the entire cycle. Normally you do 3 burpees instead of WW2. </p><p> </p><p>Was hazy hot and humid this morning, so for those that came, a sweat fest. Thanks for coming after 7/4! </p><p> </p><p>Double Down out! </p>

July 5, 2023

Marriane's mayhem with a lighter twist

<p>Warm a rama: .25mi mosey, Abe Vigoda, Imperial Walkers, Michael Phelps</p><p> </p><p>Completed for Time...if you finish early rinse and repeat or pick up the six</p><p> </p><p>7 Exercises </p><p>4 burpees to start & then 4 burpees after each exercise </p><p>76 reps</p><ol><li> Merkins</li><li>Side Straddle Hops</li><li>Shoulder Taps</li><li>Air Squats</li><li>Crunches</li><li>Lunges</li><li>2ct Mountain Climbers</li></ol><p>Various Stretching</p><p> </p><p>Moleskin: The time to beat was 15m 13 sec. No one beat that time but Patches and Turnpike crushed this. All Pax rallied at the end to push Woody to finish. Great job pushing yourself when my 2.0 and other kids his age were home sleeping!</p><p> </p><p>We leave no man behind and no man where we found them because we are stronger together. A lesson our founding fathers knew as they fought against the much larger and dominant British Army. In 1754 Ben Franklin drew America's first political cartoon of a snake divided as a call for unification, before that Dekaniwedah and Hiawatha used a bundle of arrows to show the strength of unification. Both of these would serve as examples and propaganda in 1776 as the 13 colonies established the United States of America. </p><p> </p><p>Be safe, be smart, and enjoy being together with friends and family</p>

July 4, 2023

7-4-76 Challenge

<p>Ultimate Frisbee 2 Games</p><p>Ultimate Football 1 game </p><p> </p><p>22 came to play on a hot and humid July Fourth morning. A great diversion from the typical beatdowns. The mumble chatter and trash talk were on point today.</p><p> </p><p>Team 1 took game 1 (Frisbee) and game 2 (football) but team 2 wouldn't be denied a victory in game 3 (frisbee). Team 2 jumped out to a commanding lead. With the score at 4-1 team 1 made an amazing comeback to tie it up at 4 a piece. With the game on the line, a long pass to ZipCode breaking away from defenders found his redemption and snagged the final TD. </p><p> </p><p>As always, it's a lot of fun playing Ultimate. Gepetto and ZipCode will be back in the future. Hopefully, they bring more HBG pax and we can see with AO has Ulitmate domination.</p>

July 4, 2023

Ultimate

<p>Warmorama</p><ul><li>Grass Pickers, Imperial Walkers, Arm Circles, Circle Arms - 12ic each </li></ul><p>Animal flow x2</p><ul><li>ea. pax chooses a different movement (alligator walk, bunny hop, bear crawl, crabwalk, lunge w/ reach, traveling ape)</li><li>At ea. cone complete exercise (reps as a group)</li></ul><p>100 Dry docks</p><p>200 Slow Squats</p><p>300 Merkins</p><p>400 Moroccan Night Clubs</p><p>500 SSH</p><p>Mosey to Pavilion - Indian Run </p><p>Wall portion x2</p><ul><li>wall sits w march - while singing the ABC song</li><li>Sphinx Merkins</li></ul><p>Mosey to the playground - Indian Run </p><p>Playground x2</p><ul><li>monkey hang x10 oyo </li><li>Monkey Humpers x15ic</li></ul><p>Duck Jousting</p><p> </p><p>6MOM</p><ul><li>cobra</li><li>Downward dog</li></ul><p>COT </p><p>We are stronger together...often as men, we try to prove our strengths or not show vulnerability or weaknesses. We try to go it alone, not asking for help. This is the greatness of F3. We see how together we can achieve more, be stronger physically, overcome mental hurdles and more. Meditate today on how you are better with others...i.e. family, friends, community. </p><p> </p><p>Praises for F3 and the healing power of a higher power but also for the continued healing of PAX and their family members. </p>

July 1, 2023

Animal Flow

<p>PAX grabbed some blocks and headed to the pavilion for some brain pain ontop of the usual beatdown. We stumped ourselves on topics like states with a land border to Canada, regular polygon names from 3 to 10 (come on Square!) and and Chinese zodiac animals (Square redeemed himself!)</p><p> </p><p>The list of exercises was made up cause Q left his phone in the car, so nothing to paste here, but worry not, the reps got worse as as our memories failed. Apparently John Lithgow is a legend. Finished with a motivator, and a good blend of coffees. </p><p>Thanks all for coming - Popo</p>

July 1, 2023

Know it or work it!

<p>6 fine gentleman arrived at Rapho ready to ruck and run. Obviously. 😬</p><p>3 of us ruckers did 2.8 miles, whole magneto showed us up and did 3 miles! Extra credit!</p><p>Square and Cropfit, ran 4.3 miles! </p><p>after the fun we circled up, </p><p>countorama</p><p>name o rama</p><p>COT</p><p> </p><p>enjoy your week! See y'all Saturday!</p><p> </p>

June 29, 2023

Run/Ruck club

<p>16 pax completed a fun run...2 loops around The Den with a coupon (several started loop 3).</p><p> </p><p><span style="font-weight:bold">Warm-a-rama:</span></p><p>Circle Arms IC x 10</p><p>Arm Circles IC x 10</p><p>T Claps IC x 10</p><p>SSH IC x 11...</p><p> </p><p><span style="font-weight:bold">The Loop:</span></p><ul><li>Carry coupon to tennis court...lunge across first court, 10 blockees...lunge across second court</li><li>Carry coupon to b-ball court...10 thrusters...curl coupon while crossing court</li><li>Rifle carry to first tree beyond restroom</li><li>Murder bunny to pavilion</li><li>20 step-ups with coupon</li><li>carry coupon to inner den</li><li>10 pullups + 20 merkins</li><li>carry coupon to outfield</li><li>20 coupon rows</li><li>bear crawl coupon drag to third-base line</li><li>carry coupon to flag</li><li>25 coupon flutter kics IC</li><li>Repeat</li></ul><p><span style="font-weight:bold">Mary:</span></p><p>Hardcode's interpretation of yoga.</p><p> </p><p><span style="font-weight:bold">COT:</span></p><p>Prayers for SunSpot's 2.0's Bday and the start of the LNP, praise that Bonfire's wrist injury not worse and prayers for healing, prayers and praise for Popo and all first responders, prayers for Bunyan's M and praise that she has been feeling a little better over the past few weeks...prayer that Chew Toy's opportunity for a new PA AO.</p><p> </p><p>Amazing work today in the humid gloom! Thanks for following my lead.</p>

June 28, 2023

Blockley Marathon

<p><span style="font-weight:bold">Warm o rama</span></p><p>PAX inspired stretches: 1) Sunspot: Lean Left/ Right 2) DoubleDown: Lean Back 3) Grass Pickers x10 ic</p><p>Mosey with Blocks to Pavilion</p><p> </p><p><span style="font-weight:bold">The Thang</span> - F3 Escalator: Complete round 1, then rd 1 & 2, then round 1,2 & 3, then rd 1,2,3 & 4 all the way through round 10</p><p>5 Burpees</p><p>10 Thrusters</p><p>15 Curls</p><p>20 Merkins</p><p>25 Little Baby Crunches</p><p>30 Single count Lunges (15per leg)</p><p>35 Dry Docks</p><p>40 2 count Mountain Climbers</p><p>45 Goblet Squats</p><p>50 American Hammers</p><p> </p><p><span style="font-weight:bold">Moleskin: </span>3 PAx finished all 10 rounds and there wasn't much mumble chatter to slow the pace. All PAX were pretty smoked when time was called. Great work by all of the pax to push themselves and the group.</p><p> </p><p>We are capable of more than we realize and we are better together! </p><p> </p><p><span style="font-weight:bold">COT: </span>One of the core principles is that we are, at F3, open to all men. As we live out our days let's make sure that we carry out this principle. Be open to listening, learning, and understanding.</p>

June 27, 2023

Escalator

<p><span style="font-weight:bold">Backblast : 3rd Annual PA F3 Convergence 6/24/23</span></p><p>One word, Amazing! Starting with the 2nd F event Friday night, overnight ruck, beatdown, coffeteria with fantastic speaker Scratch and win from F3 Nation, and finally the service project! We had a record number of 67 Pax for the beatdown this morning !! 15 Pax from Lanco!! No better way to spend your Saturday morning! For those that could not make it this year, plan on coming next year and bring an FNG! This really is an amazing event that all men should experience! Can’t wait till next year !! 💪</p><p>Warmorama</p><p>(7:00-7:10) - Dr Seuss</p><p>low impact movements that work all the major muscle groups and gradually get the heart rate up including the infamous “goofball”! 😁</p><p>The Thang</p><p>St1 (7:10 -7:23) - Patches</p><p>Combination of motivator and pinky pie or some Merkinator variation</p><p>St 2 (7:23 -7:36) - slogger</p><p>ab/core exercises. Box-cutters - IC</p><p>American hammers - IC</p><p>Heels to heaven - IC</p><p>Outlaws - IC, switch direction half way</p><p>Partner up with someone you don’t know for Sloppy 69’s - partner leg push.12 each.</p><p>St3 (7:36 -7:49) - foosball</p><p>Starfish</p><p>Partner Workout - PAX Form Giant Circle - Cone in the middle of the Circle</p><p>10 Burpees - Wheel Barrel Run Out to cone / Switch w/ Partner and Wheel Barrel Back to Starting Point</p><p>20 Merkins - Both Partners Bear Crawl out to cone and back</p><p>30 Copper Head Squats - Both Partners Duck Walk out to Cone and Back</p><p>40 Side Straddle Hops - Both Partners Broad Jump out to Cone and Back</p><p>50 Mountain Climbers - Both Partners Crab Walk out to Cone and Back</p><p>St4 (7:49 -8:02) - dial up</p><p>core and some partner exercises. Yoga</p><p>St5 (8:02 -8:15) - open house</p><p>divide into 6 groups. Middle single column section doing suicides; 2 columns- Kilimanjaro...(formally known as Everest) lunges with squats ; 4 groups doing Bucket Brigade... Indian run with sandbags. Middle section will control the rotation with a 1:30 min ascending fire hydrants.</p><p>St6 (8:15 -8:28) - Crocker</p><p>divide into groups of 4 along the sideline of the soccer field. Each group must complete a set number of hand release pushups, no surrenders, Bonnie Blairs, and big boy situps before advancing 5 burpee broad jumps toward the opposite sideline. I'll challenge groups to make it to the other side before time expires.</p><p>St7 (8:28 -8:41) - HK</p><p>deck of death 💀</p><p>St8 (8:41 -8:54) - Beachball</p><p>the motivator.</p><p>variations of merkins.</p><p>Mary (8:54 -9:00) - Grove City / OFD</p><p>Heels to Heaven, Dying Cockroaches, Crunchy Frogs, High Dollies, Flutters, Low Dollies, Box Cutters, and a quick Filipino Nightclub to cool down.</p><p>Prayer and praises</p><p>Travels</p><p>F3</p><p>F3 team who made convergence happen</p><p>Bone screw cancer remission</p><p>Injured pax</p><p>Thanks to all the Pax that made this happen and led today!</p><p>Caterpillar out</p>

June 24, 2023

3rd Annual PA F3 Convergence 6/24/23

<p>Wp</p><p> Michael Phelps ICx10 </p><p> Arm Circle ICx10 </p><p> Circle Arms ICx10 </p><p> Stormtrooper icx10 </p><p> </p><p>Thang</p><p> Mini Motivator 5-1 </p><p> Mozy to pavilion </p><p> Mini Pinky Pie 5-1 </p><p> Mini Motivator 5-1 </p><p> Mini Pinky Pie 5-1 </p><p> Mini Lt Dan 5-1 </p><p> Burpee x 5</p><p> Mini Lt Dan 5-1 </p><p> Burpee x5</p><p> Mini Motivator 5-1 </p><p> Mini Pinky Pie 5-1 </p><p> </p><p>Mary</p><p> Plank 1min</p><p> Flutter kick set </p><p> Hands under butt ICX15 </p><p> Hands to the side ICX15 </p><p> Hands over chest ICX15 </p><p> Superman hold for 1min</p><p> Homer and Marge </p><p> Duck jousting x 3</p><p> Burpee x 5</p><p> Last minute Circle Burpee x10 </p><p> </p><p>Prayer for drawstring's friend whom just found out has cancer </p><p>Prayer for Dr Duck possible new job opportunity </p><p>Prayer for injured PAXs</p><p> </p><p>It was great meeting Semi</p><p> </p><p>Until next time, </p><p>Square </p>

June 24, 2023

It's wet out there

<p>~3 mile ruck</p><p> </p><p>Depends on HIM</p>

June 22, 2023

If a solo pax is late, do penalty burpees happen?

<p>Started right in with the proposal - on 8/11/95. 11 No Surrender (IC)</p><p>Mosey for each relo </p><p>27 reps of 27 exercises</p><p>SSH</p><p>Monkey Humpers</p><p>Pickle Pointers</p><p>Step Ups (IC)</p><p>Dirkins</p><p>Bobby Hurleys</p><p>Dips</p><p>Squats (IC)</p><p>Merkins</p><p>WWII (IC)</p><p>Apollo Onos</p><p>Fire Hydrants</p><p>Flutterkicks (IC)</p><p>Lunges</p><p>Mtn Climbers (IC)</p><p>Imperial Walkers (IC)</p><p>Mtn Climbers (IC)</p><p>Downward/Upward dogs</p><p>Triathlon (swim, bike, run, 9 each)</p><p>Arm Circles (IC)</p><p>Circle Arms (IC)</p><p>Seal Claps (IC)</p><p>T Claps (IC)</p><p>LBC (IC)</p><p>Merkins</p><p>Monkey Humpers (IC)</p><p>Hello Dollies (IC)</p><p>SSH (IC)</p><p> </p>

June 21, 2023

Anniversary (27) Celebration

<p>Great work! 6 pax moved rucks/coupons up and down...back and forth.</p><p> </p><p><span style="font-weight:bold">Warm-a-rama:</span></p><p>Arm circles IC x 10</p><p>Circle arms IC x 10</p><p>Toy soldiers IC x 10</p><p>Grass pickers IC x 10</p><p>Romanian DL stretch x 10</p><p>SSH IC x 20</p><p> </p><p><span style="font-weight:bold">The Thang:</span></p><p>*BCD = Bear crawl dragging ruck / coupon</p><p> </p><p>Squat + press-out at bottom x 20</p><p> 30yd BCD</p><p>Romanian DL + curl x 20</p><p> 30yd BCD</p><p>Squat + OH press x 20</p><p> 30yd BCD</p><p>Loading dock x 20 (10 each side)</p><p> 30yd BCD</p><p>Deadbugs + coupon IC x 20</p><p> 30yd BCD</p><p>Lunge + OH press x 20 (to each leg)</p><p> 30yd BCD</p><p>Get-up x 20</p><p> 30yd BCD</p><p>Merkins x 20 / bent over row x 20</p><p> 30yd BCD</p><p>Sumo DL + OH press x 20</p><p> 30yd BCD</p><p>Ruck / coupon swing x 10</p><p> 30yd BCD</p><p>10 penalty burpees</p><p> </p><p>COT...prayer for local victim of gun violence connected to several pax.</p><p> </p><p>Thanks for following my lead.</p><p> </p>

June 20, 2023

Bear with me

<p>WARMUP</p><p>slow sun salutations x5</p><p>motivator 10-</p><p> </p><p>Mosey to CMU shed. Pair up, get 1 block and 2 bricks per pair. </p><p> </p><p>COPS AND ROBBERS</p><p>Head toward basket ball court. 1st pax is the robber, rifle carry the TV(CMU) you just burgled. 2nd pax is the cop. Eat your doughnts (10 alternating curls of the bricks) Then chase after the robber. When caught, the robber does 10 no surrenders holding the TV, while the cop holds down his desk doing paperwork (Squat while holding the bricks, arma extended) Switch.</p><p> </p><p>3v3 soccer till you score. Scoring team stays on. Otherwise switch teams. 10 burpee penalty if you blast the ball. While not playing do continuously:</p><p>Merkins</p><p>WW2</p><p>Block curls</p><p>Squats</p><p>Plank Jacks</p><p>Tree pose</p><p>Block press</p><p> </p><p>Lights and sirens</p><p>Pair back up. One pax farmer carries both blocks back to CMU shed and yells encouraging words to the partner. Partner circles the siren like a rotating light (run, side, ner, side) 5 times. Switch.</p><p> </p><p>Indian Run to eat up some time</p><p> </p><p>10 Penalty burpees</p>

June 17, 2023

Cops and Robbers

<h2>Lox and Cholula did a 4.15 mile ruck around Mountville prior to the beatdown.</h2><h2> </h2><h2><span style="font-weight:bold">Warmarama (5 minutes):</span></h2><h2>Grass Pickers - 1 minute</h2><h2>Arm Circles - 30 seconds forward, 30 seconds backward</h2><h2>Abe Vegoda</h2><h2>Imperial Walker</h2><h2>The Motivator</h2><h2> </h2><h2><span style="font-weight:bold">Circuit 1</span> (10 minutes):Perform each exercise for 45 seconds with a 15-second rest between exercises. Repeat the circuit twice.</h2><h2>Merkins</h2><h2>Squat Jumps</h2><h2>Plank Hold ( low or high)</h2><h2>Freddy Mercury</h2><h2>Mountain Climbers</h2><h2> </h2><h2><span style="font-weight:bold">Cardio Blast</span> (5 minutes): Perform each exercise for 1 minute with a 15-second rest between exercises.</h2><h2>Burpees</h2><h2>High Knees</h2><h2>Bonnie Blair</h2><h2>Jumping Jacks</h2><h2> </h2><h2>Mosey to pavilion</h2><h2> </h2><h2><span style="font-weight:bold">Circuit 2</span> (10 minutes): Perform each exercise for 45 seconds with a 15-second rest between exercises. Repeat the circuit twice.</h2><h2>Pinky Pie</h2><h2>Plank Shoulder Taps</h2><h2>Russian Twists</h2><h2>Diamonds</h2><h2>Superman Hold</h2><h2> </h2><h2><span style="font-weight:bold">Flexibility and Core</span> (10 minutes): Perform each exercise for 45 seconds with a 15-second rest between exercises. Repeat the circuit twice.</h2><h2>Downward Dog to Upward Dog</h2><h2>Standing Forward Fold</h2><h2>Side Plank (left side)</h2><h2>Side Plank (right side)</h2><h2>Butterfly Stretch (round 1) / Child's Pose (round 2)</h2><h2> </h2><h2>Mosey back to the to the flag. </h2><h2> </h2><h2>This morning we welcomed Gazuntite downrange from Buffalo who was in town for a wedding. He wrapped up his virtual Q from the hood of his car proir to our workout. We also named 2 FNG! Stitch is the son of Drawstring, and Red Card, the son of Trojan!</h2><h2> </h2><h2>Thanks for coming out today! Hope to see you all again in the gloom!</h2><h2> </h2><h2>Full disclosure, this workout was generated in ChatGPT with the query : "create a 45 minute f3 workout"</h2>

June 17, 2023

Can you keep up with ChatGPT

<p>3 PAX rucked 2.85 miles and two of us did the following.</p><p> </p><p>1 minute jog.</p><p>45 second sprint (Use that term loosely, better description faster ! 😂)</p><p>45 second jog.</p><p>30 second walk.</p><p> </p><p>4.6 miles completed. </p><p> </p><p>Double Down out! </p>

June 15, 2023

HIIT

<p>Warmarama</p><p>Grass Pickers, Michael Phelps, Imperial walkers,</p><p>High knees, Mtn Man Poopers</p><ol><li>The Motivator - 10 full SSH, 10 SSH (arms horizontal), 10 SSH (legs only), 10 hops. Then rounds of 9 each thru 1 each. Mosey to Parking lot</li><li>The A-Leg-ator - 10 Lunges (L/R=1), 10 toy soldiers (L/R=1), 10 squats (SC), 10 high knees SC, Then rounds 9 each thru 1. Mosey to Pavilion</li><li>The A-Gun-izor - 10 (inclined) Dominos (IC), 10 Irkins (SC), 10 Dips (SC), 10 OH air presses. Then rounds 9 each thru 1. Mosey to field</li><li>The Abdicator - 10 flutter kicks, 10 hello dollys, 10 gas pumpers, 10 LBC's (all SC). Then rounds 9 each thru 1. Mosey to flag</li><li>The Murdervator (Burpee-moves Motivator Style) - 10 squats, 10 merkins, 10 groiners, 10 hops (all SC). Then rounds 9 each thru 1. (Pax started this at round 6 and going down to 1. That could have been due to time, or could have been to avoid the Q actually being murdered - you decide.)</li></ol><p>COT - </p><p>I Corinthians 9:24-26</p><p><span style="font-weight:bold">24 </span>Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. <span style="font-weight:bold">25 </span>Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever. <span style="font-weight:bold">26 </span>Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air.</p><p>Thanks for being HIM that push me to make sure I do not run aimlessly, not just during an F3 beatdown, but in life! Thanks for bearing with my quick-counts and mis-counts!</p><p> </p><p>Praises/Requests: Praise for Carebear and M away celebrating anniversary, Prayers for Drawstring (back issues?), Bunyun and M, Chaloula's Dad (health issues), Captain Hook's Mom (health issues). Sorry if I missed any.....</p>

June 14, 2023

A Murder of Motivators

<p>Warm up:</p><p>SSH, Imperial Walkers, Grasspickers, 10x IC</p><p> </p><p>Thang:</p><p>See pic</p>

June 13, 2023

Brig Challenge

<p>Warmup</p><p>- Abe Pagoda, Arm circles medley, 21's, low slow Merkins, Toy Soldiers</p><p>Mosey to pit</p><ul><li>11’s ladder - Diamond Merkins, run and bear crawl up hill, run back, WW2's</li></ul><p>Mosey to pavillion</p><p>- step ups while waiting</p><p>Mosey to courts</p><ul><li>Standard Suicide drill</li><li>Suicide with 5x step through at each line, nur to baseline</li><li>Suicide with shuffle the whole way, 5 Merkins at each line: standard, Diamond Merkins, Werkins, clap Merkins</li></ul><p>Basketball</p><ul><li>Team that scores does 5 Merkins, team scored on does 10 jungle boi squats</li></ul><p>mosey back to flag</p><p>- flutter kick medley, LBC's, dying cockroach</p><p>- Stretching</p><p> </p><p>CoT</p><p>- prayers for Magneto and Turnpike's 2.0's, Eagles trip and his M's knee. Injured pax</p><p> </p><p>thanks for showing up fellas! </p>

June 11, 2023

FIBA Trainjng

<p>wp</p><p>Arm Circle ICx10</p><p>Circle Arms ICx10</p><p>Windmill ICx10</p><p>Michael Phelps ICx10</p><p>Thang</p><p>Motivator 10-1</p><p>Mozy to pavilion</p><p>Pinky Pie 10-1</p><p>Mozy to tennis court</p><p>Tennis court run</p><p>Burpee x 5 the bear crawl to middle, mozy to the end, SSH x1 bear crawl to middle then mozy back.</p><p>Repeat until reps are reversed for burpee and SSH.</p><p>Mary</p><p>LBC ICX10</p><p>Flutter kick (hands under butt, hands to sides, hands overhead) ICX15</p><p>American Hammer ICx10</p><p>WWII ICx10</p><p>Homer and Marge</p><p>Slow Lunges across tennis court</p><p>Caterpillar back (like a slow motion bear crawl)</p><p>Stretches</p><p>It was awesome to meet Splinter coming all the way from Chicago.</p><p>Until next time,</p><p>Square</p>

June 10, 2023

Bear attack

<p>3 Pax Rucked 3 miles, and 2 ran 3.8 miles. </p><p> </p><p>The running was in two minutes intervals. Jog 30 seconds, sprint (or try to) 30 seconds, jog 30 seconds, walk 30 seconds. </p><p> </p><p>While driving home, I received an alert that the air quality was not safe to be outside. Go figure! Hope it improves by Saturday! </p><p> </p><p>Double Down out</p>

June 8, 2023

Ruck and Run

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