Backblasts

F3 Valentines Day 2020

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We had a special day at Valley of Gloom. 2 guest Qs from the Pack did a collaboration beat down in 32 degree weather. 25 Men got rock solid for their M’s best Valentines present ever.

Mosey followed by Pull ups, Burpees, Situps, Merkins

Then we were tortured with a combination Leg lift, LBC, Z trace with high reps. Not sure what that was called. Maybe. “I hate the letter Z”

We did the Motivator for about 10 minutes solid.

Threw in some duck walks and parking lot sprints.

Lunged for about 100 yards

Memory went blank. may have passed out

Woke up at Chik-fil-A with a heart shaped biscuit in my hand

Jesus Didn’t Fartsack

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Date: 12/20
Temp: 30 Degrees
Time: Gloom 30
8 PAX showed up layered for the cold. Well (except for Bates). He likes to always sport shorts.

I had previously fartsacked this Wednesday because I thought it was too cold outside. Fartsacking is defined on the F3 Lexicon as: “Staying in bed instead of Posting”. But today, I was on Q. I had to be there for my brothers. That got me thinking. Why don’t I always have that mentality.

We have an area at our AO that reminds me of church pews. I grew up Catholic, so I decided to do a new workout based on the different movements done in church. For ex. You spend time kneeling in prayer. You spend time sitting in the pew and some standing. (More on that Later). I always picture the cross when I think about church.

I thought about what Jesus did for us on the cross. This Wednesday, I found myself doing the easy thing (staying in my warm bed) instead of getting up and working out with my F3 brothers. Do you remember those WWJD bracelets? I thought to my self later that day. What if Jesus fartsacked? He knew ahead of time that he was going to be executed that day. He knew how hard it was going to be. He didn’t say “I’ll wait another 2,000 years when the death penalty is easier to handle”. He did the “hardest” thing for the people he loved. Who am I too say “It’s too cold outside” or “I’m too tired” or “Today’s Q is too hard” or any other excuse I can think of.

We don’t do this because it is easy. We do this to better ourselves, but more important, to support one another. That PAX in the dirt next to you may need encouragement. The Q definitely needs your support. He worked hard to put that workout together. The circle of trust needs your input. When 2 or more are gathered, the Lord is present. LET’S make it MORE. Let our voices be heard. Be the HIM you were called to be. Be there for your Brothers. Remember, Jesus didn’t fartsack.

VQ in the Rainy Gloom

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Temperature: 60 Degrees
Chance of rain: 100%
Number of PAX that Fartsacked: 1 confirmed

SATURN shows up pumped and ready to go along with 15 other PAX

We started off with some warm ups

We then did a type of suicide parking lot workout that Consisted of sprinting to the next row in the lot, touching the line and sprinting back to do 10 legged squats on each leg
We then sprinted 2 rows away and back to do 20 Carolina dry docks
We followed that with a sprint to the 3rd row and back to do 30 Narrow Merkins
And we go again sprinting to the 4th row and back to do 40 Wide Grip Merkins- OUCH!
To top it all off, We sprinted to the 5th row and back for some jump Squats 50 of them.

Nex up-
Donkey kicks
Dips
Wall Shoulder Taps

Mosey to the flags pole for some pole sits

Then some Parking space shuffles and a lot of them in the POURING rain.

He decided we needed some core work with
LBCs
Big Boy Situps
American Hammers
Reverse Crunches

We finished off with the Motivator.

16 HIM got better and supported a VQ
Alamo, Fabio, Cartboy, Spock, Roadrunner, Paperboy, Commie, Mash, The Donald, Sloss, Swamp, Binary, Barney Fife, Bates, Tinactin, and our VQ Saturn

 

Head for the Hills

/ Dunlop / Leave a comment

Scene: Wednesday 10.2.19 0530 hrs
AO: Mudd Town
Count: 19
PAX: Ping, Billpay, Beach Boy, Wrong Turn, Clover, Spinnaker, Dingo, Nickelback, Wormer, MeowMeow, Fudd, Folgers, Birkie, Slocumb, Bessy, Wrigley, Swifty, Frigidaire, Dunlop
QIC: Dunlop

Still way to stinking hot for the beginning of October, mid- to upper-70s at time of workout with highs at or above 100 degrees. YHC can’t wait for cooler temps! Enough complaining about the heat… 19 PAX headed for the hills to scale PAX Peak with a Jacob’s Ladder Dora and a Crawl Bear Jack Webb… here’s how the mountain moving went:

WARM-O-RAMA:

Motivator x10
Mountain Climbers x15 IC
Imperial Squat Walkers x15 IC
Plank Jacks x25 IC
Merkins x25

THE THANG:

2-LINE INDIAN RUN to PAX Peak… JACOB’S LADDER / DORA:

PAX Partner Up
P1 runs up PAX Peak, does increasing # of Burpees at top, runs down
P2 does exercise reps until P1 returns, swap, rinse and repeat until all reps complete:

  • 50 Incline / 50 Decline Merkins
  • 100 LBC / 100 Hammers
  • 150 Jump Squats / 150 Jump Lunges

CRAWL BEAR / JACK WEBB Up PAX Peak:

  • All PAX crawl bear uphill till Q shouts STOP
  • Perform 1 Merkin & 2 Raise the Roofs
  • Crawl bear uphill until the next shout of STOP
  • Perform 2 Merkins & 4 Raise the Roofs
  • Rinse and repeat in 1:2 ratio to 10 Merkins & 20 Raise the Roofs
  • Last Round performed at top of PAX Peak

INDIAN RUN back to Flag

30 Flutter Kicks IC
10 Crunchy Frogs IC

COT:

  • Quick Word for the Day: YHC humbly expressed appreciation to all the PAX for their friendship, encouragement and support… reflected on shift in perspective from self to brother on each flank
  • Name-O-Rama
  • Announcements: Special Sunday Workout on 10/6/19 at The Stadium to host Gobbler from F3 Pittsburgh, Unofficial Sunday Ruck Group
  • Prayer
  • LEAD on 3!

Brick & Block Escalators

/ Dunlop / Leave a comment

Scene: Monday 9.30.19 0530 hrs
AO: Gloom Mountain
Count: 17
PAX: Paperboy, Headgear, Sloss, Chisel, Knots, TechDeck, Cart Boy, The Flipper, Bates, Saturn, Burger, Alamo, Happy, Fabio, Raji, Johnny, Dunlop
QIC: Dunlop

Monday, end of September, way to freaking hot for this time of year… high around 100 degrees today. 17 strong PAX slung around some blocks and bricks this morning with some light running mixed in… here’s how it all went down:

WARM-O-RAMA:

10 Donkey Kicks IC
20 LBACs forward/back
30 Merkins
40 SSH IC
50 LBCs OYO

THE THANG:

PAX number off by 2s:
1s – grab bricks
2s – grab blocks

Mosey to Field / Track… Time for BRICK/BLOCK ESCALATORS

50yd Sprint down and back between each exercise

Group 1 – BRICK ESCALATOR:
10 Brick ManMakers
20 Brick Hammers (4-count)
30 Brick Boy Sit-ups
40 Brick Raise Roofs
50 Brick Curls (Each Arm)

Plank for the 6… Mosey 1 lap around track… flapjack

Group 2 – BLOCK ESCALATOR:
10 Blockees (Block Burpee)
20 Block Bent Over Rows
30 Block Chest Press
40 Little Blockie Crunches
50 Block Goblet Squats

Hold Al Gore for the 6… Mosey 1 lap around track… Mosey back to flag to return blocks and bricks… Mosey over to benches

50 Dips
40 Step-Ups (20/leg)
30 Decline Merkins
20 Flutter Kicks IC
10 Burpees

COT:

  • Quick Word for the Day:  Lean on each other, support each other… show up to F3 for the man beside you, not for yourself.
  • Name-O-Rama
  • Announcements: 200 Tuesday on 10/1/19, Rucktoberfest 2019, Special Sunday Workout on 10/6/19 at The Stadium to host Gobbler from F3 Pittsburgh
  • Prayer
  • LEAD on 3!

VQ Beat down

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Place: Hoover Metropolitan Complex

Time: Gloom:30

PAX: (Q) Cartboy, Paperboy, Sample, Alamo, Bates, Knotts, Saturn, Matrix, Swamp, The Flipper, Fabio, Mash, Prime Time, Quiver, Roadrunner and we welcomed 2 (FNGs) Pimento, and Powder.

The pain came fast with a long Indian run followed by donkey kicks.

We were then introduced to these Beauties by doing a Stair Dora:

Bunny Hop up stairs, lunging on the flat surfaces while partner starts the series of 100 Merkins, 200 LBC and 300 Squats. Switch

We then frolacked through Darlene’s Path back to the parking lot for some Bear crawls up a hill and crawl bears back down. Performed while partner does flutter kicks. 2 rounds of each.

Circle up, name FNGs, Announcements, Prayer, Coffeeteria.

Coffee for the Soul

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I’ve only been with F3 for a little over a year. I quickly realized that what got me into F3 is not what has kept me in F3. Like most of us, I joined a free workout group. However, I soon came to realize that I joined a Brotherhood. Some might call it a “cult”. There are different sayings for everyday words. They change our names and ask us to do things that we would never ever do on our own. #monkeyhumpers.

But, when the time on the clock has run down and my body is run down, I walk into a local Chick fil a, Panera Bread or Waffle house with a bunch of guys that I just went to the DARK PLACE with. We sit down and reminisce on the pain that we all just endured. We talk about things on our minds. We find out that there are other people just like us going through the same struggles we go through. We laugh, we ponder, we solve the world’s problems (at least in our own minds). It’s called Coffeeteria. What a wonderful concept for an ocean of men that each is his own island. We are able to come together and create a continent.

If you have only come to an F3 workout and skipped the most important part of F3 called coffeeteria, step out of your comfort zone and try it. The 2nd “F” is the Glue that holds us together. If you see a 2nd “F” event like a happy hour, a Ruck, a Campout or a Party, Attend! It will change your entire perspective of the workout and even your life. At least it has for me.

Indians over Grundl Mountain

/ Downhiller / Leave a comment

Scene: Thursday // 8_1_19 // gloom o’clock
AO: The Vulcan
Count: 17
PAX: Quikrete, Strikeout, Lost, Tutu, Helpdesk, Weagle, Friday, Sloth, Sparrow, Kitty Litter, Beach Ball, Pop Tart, Belema, Fake ID, ToothFairy, Huff
Q: Downhiller

Dragging a bit from staying up to late, I arrived at the park a few minutes early to stretch. I prefer to jump right into the workout during the week since we only have 40-45 minutes to get that heart rate up and in the zone. Included the typical Downhiller preamble about safety and awareness while outside the park on the roads. No one is more concerned about your (and your PAX brother’s) safety than you. (read that again) Be aware of your surroundings and position. Get back safe. Go.

  • Motivator to 10
  • Mountain Climbers 30x
  • Tempo Merkins 25x
  • Straight leg stretch left over right/RoL 10 count
    Count off
  • Indian Run to the top of Grundl Mountain (just keep moving)
  • 30 LBCs OYO
  • 25 V-Ups
  • Indian Run to Bellview Cir and Clermont Dr intersection
  • 30 Carolina Dry Docks
  • 25 Sumo Squats
  • Indian Run to Dawson Gym Parking Lot
  • Dora
    • 100 V-Ups // 150 Merkin Jacks // 200 (150 mod) Shoulder Taps 2ct
  • Mosey back to the park
    • Get to know a PAX you didn’t know before and share a prayer
    • No matter how put together you think you are there is always a need for a prayer.

COT
Waxed about diet – Don’t waste the effort you just put in this morning by eating junk. Be mindful of what you put in your body today.

Extra Value Meal of Pain

/ Dunlop / Leave a comment

Scene: Monday 7.29.19 0530 hrs
AO: Mudd Town
Count: 16
PAX: Sonnie, Beach Boy, Wormer, Edge, Instacart, Planters, MeowMeow, Fudd, Slocumb, Spinnaker, Wrong Turn, Bessy, Woody, Happy, Birkie, Dunlop
QIC: Dunlop

Monday, end of July, slightly cooler than normal, and 16 jacked PAX chowed down on their Monday morning with an Extra Value Meal of Pain… here’s what was on the menu:

WARM-O-RAMA:

  • SSH x30 IC
  • Willie Mays x15 IC
  • Imperial Squat Walkers x20 IC
  • Bat Wings (Seal Claps x15 IC, Overhead Claps x15 IC, LBAC Forward x15, LBAC Backward x15)
  • Plank Jacks x25
  • Merkins x30

THE THANG:

2 lines for Bataan Death March (Indian Run + 5 burpees) down to Veterans Park playground… 4-COUNT NUGGETS (PAX number off by 4s):

  • Nugget 1 – Pull ups x20 on monkey bars
  • Nugget 2 – Box jumps x30 on picnic table benches
  • Nugget 3 – Dips x50 on picnic table benches
  • Nugget 4 – Calf raises x75 on curb

Mosey to uphill side of large green field… QUARTER POUNDER:

  • Downhill Sprint 25yds (1st cone),
  • Merkins x25,
  • Uphill Bernie Sanders 25yds back to start.
  • Downhill Sprint 50yds (2nd cone),
  • American Hammers (2-count) x50,
  • Uphill Bernie Sanders 50yds back to start.
  • Downhill Sprint 75yds (3rd cone),
  • Squats x75,
  • Uphill Bernie Sanders 75yds back to start.
  • Downhill Sprint 100yds (4th cone),
  • LBCs x100
  • Uphill Bernie Sanders 100yds back to start.

Mosey back down hill… circle up for ABSOLUTION for dessert:

  • 8-count Groiner, Mahktar N’Diayes, and Chilly Jack x16 IC
  • Each PAX took turn counting, but all PAX did all reps

2 lines for Iron Mike Indian Run (Indian Run + 10 Iron Mikes) back to parking lot… Cool down with ATMs:

  • Shoulder Taps x15 IC
  • Tempo Merkins x10 IC
  • Fast Merkins x10

COT:

  • Quick Word for the Day: Every one of us knows someone who needs this… give F3 away! Be on lookout for SadClown’s to Headlock… “The FNG is the lifeblood of F3” (Scam quote)
  • Name-O-Rama
  • Announcements: Dad’s Camp 2019, Dad’s Camp and Merkin Challenge shirt pre-orders
  • Prayer
  • LEAD on 3!

Gloom Mountain Millennial

/ Dunlop / Leave a comment

Scene: Wednesday 7.24.19 0530 hrs
AO: Gloom Mountain
Count: 14
PAX: Quivr, Camisole, Johnny, Bates, Sheepdog, Swamp, Saturn, TechDeck, The Donald, Freeloader, Tinactin, Fabio, Switzer, Dunlop
QIC: Dunlop

F3 Bingo madness was in full swing here toward the end of July, and a much needed “Free Space” for a Q at a new AO turned into a Millennial of Pain up on ole Gloom Mountain. Here’s how it all happened:

WARM-O-RAMA:

  • SSH x30 IC
  • Willie Mays x15 IC
  • Mountain Climbers x20 IC
  • 60second Arm Circles (T-plank Left AC x15 IC, roll to six, LBC x25 IC, roll to T-plank Right AC x15 IC, roll to Merkin x25)

THE THANG:

MOSEY to Gloom Mtn… 2-MAN MINI-DORA
(P1 runs up and down Gloom Mtn, P2 exercises, swap, rinse and repeat till all reps complete)

  • Pullups x50
  • Merkins x100
  • Squats x150

MOSEY to Field… Time for the MILLENNIAL
(All PAX perform exercise x100 reps OYO, first PAX to 100 shouts out and all PAX Sprint 100yds for next exercise… total of 1000yds and 1000reps)

  • Lunges x100
  • American Hammers x100
  • Merkins x100
  • Squats x100
  • LBCs x100
  • Mountain Climbers x100
  • Flutter Kicks x100
  • Raise the Roof x100
  • WWII Sit-ups x100 (Modified to x50 for time)
  • Burpees x100 (Modified to Burpee Waterfall x10 per PAX)

COT:

  • Quick Word for the Day: Don’t focus only on building physical muscles, take time to strengthen your spiritual muscles daily as well
  • Name-O-Rama
  • Announcements: Dad’s Camp 2019, Dad’s Camp and Merkin Challenge shirt pre-orders
  • Prayer
  • LEAD on 3!