Due to an intense week with a BD followed by a PT test YHC decided to through ultimate frisbee into the mix for you do you Monday. I was a great showing, the playing field was large, and your QIC ran over 3 miles as I am sure most other PAX did as well.
Thang: Ultimate frisbee at Wheaton North HS. 5 on 5 and a 100 yard field
NOR: Archive, Shiplap (Q), Panhandle, Panda Express, Sparrow, Ralphy, Tortuga, Cheese, Saga, Gummi Bear, Hotbox
Moleskin: Are you happy? If not, do something about it.
Welcome to F3
Our 3 F’s are: Fitness, Fellowship & Faith
5 Core Principles:
I am not a professional. I have no knowledge of any injuries. You are here at your own risk. Know your body, know your limits. Be safe and modify as needed.
WoR:
Tappy Taps x 15
Soft step downs: x 15 each side (stand on your coupon, step down with one leg very softly as if you are stepping on an egg while not crushing it, using the leg that remains on the coupon to support your movement)
Leg compass: x 15 each side (4-count exercise, standing on one leg, extend your opposite leg forward, to the side, then back, then return to neutral)
Imperial walkers: x 15 IC
The Thang
Today’s workout was courtesy of fellow PAX, Coat Factory, at AO Foley. Evidence of just how some simple Physical Therapy (Athletico) exercises, if timed correctly, can provide a great beatdown!
We alternated between defined counts of strength exercises and Tabata timed movement exercises (each 8 rounds, 40 sec on, 20 sec rest). Made some adjustments along the way (20 sec on, 10 sec rest).
Squats – 60
Burpee Broad Jumps – Tabata
Sprinter Lunges x 40 hard count (lunge but your hands come down to the ground like you are getting into the starting blocks)
Tuck Jumps – Tabata
1 leg dead lift – 30 each side
Skater Planks – Tabata – in plank position, do a skater hop – ie hop to one side brining your inside leg behind your outside leg as you land
1 leg glute bridge – 30 each side: one leg stays straight, the other bent with foot on the ground, use the bent leg to lift your butt & straight leg in the air while keeping the straight leg pointed out straight
Bonnie Hurleys – Tabata – do a Bonnie Blair (both side) immediately followed by a Bobby Hurley – repeat until timer runs out
Curtsey squats – 30 each side – 1 legged squat with your other leg coming back behind your active leg for support, like you are curtseying after your wonderful dance moves
Mary:
LBFC (obviously) x 30
American Hammers x 30
Gas Pumps x 30
American Oil Crunches aka Thai Night Club Wallet Drops x 30
NoR: BOGO, Drumline, DaVinci, Tortuga, Cheese, T-Bone, 8-Track, TBTF, SAGA, Katniss, Noodles (Q)
CoT: Prayers for T-Bone’s sister and difficult season. Prayers for SAGA to find a good balance between work and personal life and may he be comforted as he makes decision regarding recommended surgical procedure.
Moleskin – My challenge to the PAX to is take time and reflect about the impact of F3 in our lives. I came to F3 focusing on the fitness aspect and I loved it. Over time, coming together with a group of strangers allowed me to bring my wall down. It made it easier for me to open up and share my struggles without feeling shame. We are all broken individuals with our own burdens. I have come to realize just how important the Fellowship and Faith components are. These are what make F3 unique. I’ve seen the power of prayer during our Circle of Trust. There is a sense of relief knowing that there will usually be someone else within the group going through similar struggles. Let it be a reminder that you don’t have to carry heavy burdens on your own.
Backblast: 8/6/21, 5:30AM, Ground Zero (And Monroe Middle School)
We moseyed about a mile to Monroe, split into teams, and played ultimate. Good game.
NOR: 8-Track, Banks, Cheese (respect), Crack, DaVinci, Panda Express, Shiplap, T-Bone (respect), TBTF, Tortuga (Q, respect)
COT: Thanked God for a great day, bodies that work, friend to workout with. Prayers for Noodles and his M and Crack’s brother-in-law who is in the hospital with heart failure.
It was a beautiful morning to be on Q at Mastodon. It seems like it has been forever since YHC Q’ed there, but I was excited to bless the PAX with my favorite F3 beatdown.
WOR: SSH x 20, Goof Balls x 15, Hillbillies x 10, Picking Daisys OYO, Arm Circles OYO
The Thang: Counted off by 6’s to partner up randomly. Greta is a dora style workout with accumulated rep totals for the team of two – while the other PAX runs the hill
100 Blockees
200 Thrusters
300 One Arm Curls (each arm – 600 total)
added for the 12
200 Coupon Press
100 Skull Crushers
Pick up the 6
NOR: Tortuga (Respect), Katniss, Shiplap (Q), Captain Crunch, Jail Break, Aloha, 8-Track, Crack, Da Vinci, Archive, Panda Express, TBTF
COT – Are you making your self better? How are you affecting the people around you? This workout teaches you both. Regardless of how in shape you are the hill equalizes you….are you slacking? Then you are letting your partner down….Trade reps with them!
13 PAX showed up to AO Mastodon: Sparrow, Tortuga (respect), Panda Express, Drumline, Bloomer, 8-Track, Noodles, T-Bone (respect), Jolly, SAGA, Da Vinci, Banks, BOGO (Q)
WOR: 15 mountain climbers (in cadence), 12 abe vigodas (in cadence), 20 goofballs (in cadence), OYO michael phelps, OYO quad stretches
Thang 1: Pearls on a string. Run the bigger loop that goes over 4 bridges (~.8 miles). Stop to do exercises after each bridge. The exercises accumulate: 10 Side-straddle Hops in cadence (added at bridge 1), 10 Mucho Legos (added at bridge 1), 15 Burpees (added at bridge 1), 50 American Hammers (added at bridge 2), 15 Star Jumps (added at bridge 3), 50 Tricep Dips (added at bridge 4)
Thang 2: Bernie Sanders on Hoffa with ab exercises at the top and bottom: 40 Flutter Kicks / Bernie Up, 40 Gas Pumps / Bernie Down, 40 Dollys / Bernie Up, 40 LBCs / Bernie Down
Mary: 3 minutes of in cadence flutter kicks
COT: Prayers for Noodles’ M, Prayers for Jolly’s M, Prayers for Sparrow as they begin fostering two kids
Backblast: 8/4/21, 5:30 AM, AO Tar Pit
Great day for a beatdown.
WOR: motivators, tappy taps, arm circles, Michael Phelps, copperhead merkins, copperhead squats
Thang: modified millenium
We didn’t have time to get in the full 1000 reps. 750 was all that we had time for.
After the WOR we lugged our coupons to the front of the school. Counted off into two teams of five. First man to complete the 100 reps of the given exercise called out their team number. Everyone stops and runs down the driveway and then back up one of the staircases.
Winners must complete five burpees before starting subsequent exercises. Five burpee penalty is cumulative: two wins = 10 burpees before starting on the next set of 100 reps.
Exercises: derkins, thrusters, seal claps, box jumps, Nolan Ryans, dips, bbsu, burpees (50).
NOR: Bloomer, DaVinci, Shiplap, Katniss, 8-track, Aloha, Milk Duds (respect), Drum Line, Minnie, Tortuga (Q)
COT: Prayers for new HIM – Wheaton soccer coach going through hard time, healing for various injured PAX, Noodles and his M, DaVinci’s book.
Moleskin: Where do you find your value? A song we sang in church this Sunday gave me this question. The lyrics are copied below. It was a good reminder that my worth does not come from me. My value should not be based on things of this world: my job my success, my relationships, or even good things, like my family, my fatherhood, my friendships, or my speed. All these things can and will fail. If my value is in Christ, it will be unshakable. “Neither height nor depth, neither angels nor demons, or anything else in all creation will be able to seperate us from the love of God in Christ Jesus our lord.” Where do you find your value?
My Worth is not in What I Own
My worth is not in what I own
Not in the strength of flesh and bone
But in the costly wounds of love
At the cross
My worth is not in skill or name
In win or lose, in pride or shame
But in the blood of Christ that flowed
At the cross
I rejoice in my Redeemer
Greatest Treasure
Wellspring of my soul
I will trust in Him, no other
My soul is satisfied in Him alone
As summer flowers we fade and die
Fame, youth and beauty hurry by
But life eternal calls to us
At the cross
I will not boast in wealth or might
Or human wisdom’s fleeting light
But I will boast in knowing Christ
At the cross
I rejoice in my Redeemer
Greatest Treasure
Wellspring of my soul
I will trust in Him, no other
My soul is satisfied in Him alone
Two wonders here that I confess
My worth and my unworthiness
My value fixed, my ransom paid
At the cross
I rejoice in my Redeemer
Greatest Treasure
Wellspring of my soul
I will trust in Him, no other
My soul is satisfied in Him alone
We finished out Glee Week with three Tony Awards to @Da Vinci @Jolly @SAGA
AO TAR PIT – 5:30AM
Beatdown set to the following playlist: https://music.youtube.com/playlist?list=PLhzkvNUIsfkTV7guqBQWxzpfcEWcqaYsj&feature=share
WOR: “The Greatest Show” (5m3s)
A fast paced warm-up where we played show not tell. The coat-wearing and cane-toting Q silently led all the warm-up exercises as we entered into the greatest show. This summer block-buster variety show included: squats, tappy taps, the one where your hands are on your head and you touch your elbows to your knees, arm circles, arm circles while squatting, running in a circle while pumping fists into the air, merkins, mtn. man poopers, mtn. climbers, under-leg clapping and other such showmanship…
THANG 1: “A Million Dreams” (4m30s)
Followed the Q through plank / merkins / LBCs as we thought about how “every night we lie in bed, the brightest colors fill my head, a million dreams are keeping me awake, I think of what the world could be…”
THANG 2: “The Other Side” (3m35s)
Gathered up our coupons and headed over the field on the outside of the track.
THANG 3: “Never Enough” (3m28s)
In an attempt to model the lyrics of this song we did a bunch of curls and then burpeed until the end of the song.
THANG 4: “From Now On” (5m50s)
Q led through a repeat beatdown of rows, overhead press, curls, & big boy sit-ups.
THANG 5: “Who Am I” (2m38s)
Hugh Jackman was still singing at us and intimidating us with his last name as we moved into a Les Mis song which was the inspiration for Glee Week. Trying to figure out who we were, we did coupon work OYO in the reps of your age.
THANG 6: “Honey, Honey” + “Money, Money, Money” + “Mamma Mia” (9m+)
Crying ABBA we moseyed to the track were the PAX did an OYO run through the songs.
THANG 7: “Dancing Queen” (4m4s)
After the previous leg warm-up, we dove into a repeat of Bonny Blairs + blockees + mucho legos per the Q’s request.
THANG 8: “Take A Chance” (4m1s)
Murder Bunny 20 yards out to the fence, bear crawl back, sprint to the coupon and repeat taking a chance.
THANG 9: “Bat Out Of Hell” (9m50s)
Headed back to the flags where we finished out the song and felt the burn with skull crushers, burpees over blocks, curls, and squats on repeat.
THANG 10: “Proud Mary” (5m28s)
Tina Turner took us home as we closed out in a circle of Mary as the PAX called out American Hammers, LBCs, side-straddle hops, big boy sit-ups, & a plank to finish.
COT: 7 PAX @Cheese (respect) @Cookies (no wait, he was sleeping) @Da Vinci @Jolly @Katniss @SAGA (Q) @T-Bone (respect) @Tortuga (respect)
Praise for @Da Vinci’s completed book
Moleskin: A reminder again that F3 is for all men and a charge for us to welcome all.
AO MASTODON – 7AM
Beatdown set to the following play list: https://music.youtube.com/playlist?list=PLhzkvNUIsfkRI8Zohs3c3V2DTCaCJUxc5&feature=share
WOR: repeated The Greatest Show from Tar Pit, although at Mastodon we had intrigued onlookers wondering at the wonder that is us!
THANG 1: “I’d Do Anything For Love (But I Won’t Do That)” (5m16s) + “Today” (3m22s)
Wondering together what the “that” was, we felt compelled to mini-murph as we repeated 5 pull-ups / 10 merkins / 15 squats as it bled into Smashing Pumpkins reminding us “today is the greatest day” and closed out the song with a mosey to Hoffa.
THANG 2: “Sixteen Going On Seventeen” (3m9s)
Letting the music lead us: 16 curls into 17 skull crushers on repeat.
THANG 3: “My Favorite Things” + “The Lonely Goatherd” + “A Spoonful of SAGA” + “Supercalifragilisticexpialidocious” (11m+)
Taking the lead from the first song and adding some of the SAGA that makes the medicine go down, we completed a couple redrums! Enjoyed the whimsy of the last song as we moseyed over to the ball diamond.
THANG 4: “Step In Time” (8m43s)
Running the bases we took some time to make our mark on repeat: 1st = 10 merkins / 2nd = 20 squats / 3rd = 30 flutters (the hard way) / Home = 40 LBCs.
THANG 5: “Let’s Go Fly A Kite” (1m54s)
A joyful run back to and up Hoffa where we let our kites fly in the form of some burpees.
THANG 6: “What’s The Buzz” (2m36s)
What’s the buzz? COUPONS! Back down Hoffa to great our coupons and murder bunny out 20 yards, bear crawl back, sprint to the coupons – repeat.
THANG 7: “Look Down” (3m17s)
Returning to the Les Mis inspiration that drew us into Glee Week we played the part of prisoners under SAGA’s guard: 6 grave diggers + 5 blockees + plank for an OYO recovery & repeat through the song.
THANG 8: “One Day More” (3m42s)
If you only had one day more what would you do? Easy, 1 more redrum!
THANG 9: “Glory Days” (4m20s)
Recalling a previous week of song we took this as a call back to the flags where SAGA we paused for a late-beatdown moleskin at the flag to talk about how the symbol has become more complicated in recent years. As I posted it this week in front of my house during the 2nd-F event I thought about how it might be viewed by some. I am more of a pacifist myself but have a son preparing to sacrifice his life for our country. Let us be mindful of the symbol of freedom that the flag represents (even the kind of freedom that allows someone to dismiss it as a good symbol) and let us be mindful of those who have sacrificed that we might live in this country as we do.
Ran with the flag one lap around the parking lot of the AO to conclude the song,
THANG 10: “Born To Hand JIVE” (4m40s)
Brought back by popular demand because it makes the PAX feel good—closed out with some hand jive Mary: American hammers, crunchy frog, flutters, planks low and high.
COT: 12 PAX @Archive @Bloomer @Crack @Crash (hate) @Da Vinci @8-Track @Jäzz Händz @Jolly @K-Pop (hate) @Minnie (FNG) @SAGA @TBTF
Prayers for @Crack’s friend Chuck in the hospital, @Jäzz Händz friends Brian in the hospital and wife Lauren, @TBTF’s uncle and the loss of an aunt
Glee Week: Footloose Friday Run Club
“He’s a big-city kid in a small town. They said he’d never win. He knew he had to.”
The Footloose Soundtrack carried us through the gloom…
WOR: Mtn. Man Poopers + Mtn. Man Climbers 
+ Tappy Taps + Quad Stretch
THANG 1: Partner relay sprint up over the bridge and back. 1st PAX sprinted 25 yards while partner counted for 3sec and took off to catch the other and then switched…
THANG 2: Run to the near parking garage and did another partner sprint to the top of the deck and moseyed back down…
THANG 3: Solo sprint up to each of the parking deck landings with a ten-second pause before sprinting to the next level. Moseyed back down…
THANG 4: Ran to the 1st Trust parking garage and did another solo sprint to the top.
THANG 5: Ran back to Ground Zero for a final sprint up to the bridge to conclude.
COT: 11 PAX cut loose through the gloom @Beaker @Cheese (respect) @Crack @Da Vinci @8-Track @Jolly @Panhandle @SAGA (Q) @Shiplap @T-bone (respect) @Toto
Prayers for @Crack‘s friend Chuck in intensive care after surgery, @T-bone‘s M has hit the respect club, @pockets
Moleskin: A reminder that F3 is for all men regardless their background or religion. A call to welcome all.
November Rain Warmorama (Abe Vagodas, Tappy Taps, calfs & quads, arm circles, Michael Phelps)
Alternate exercise at your own discretion during each song. Mandatory AYG up hill when you choose once during each song
If you hear a bad word: 5 Blockees
Push yourself: “The Goldilocks Rule state that humans experience peak motivation when working on tasks that are right on the edge of their current abilities.” Atomic Habits, 237.s
Song: Welcome to the Jungle
Dollys & Derkins
Song: Nightrain
BBSU & Burpees
Song: Out Ta Get Me
Curls & LBCs
Song: Mr. Brownstone
Overhead Press & Outlaws
Song: Paradise City
Skullcrushers & Scissor kicks
Song: Think About You
Merkens & Mary of your choice
Song: Sweet Child O’ Mine
Burpees & Bonnie Blairs
Moleskin (timed to coincide with end of Welcome to the Jungle)
“Despite his severe misgivings about the faith in which he was raised, crosses dominate not only the UYI-era videos, but his image since then as well. These days he seldom appears on stage without an enormous cross necklace, an accessory which could be dismissed as a fashion statement, were it not accompanied by his outspoken affection for and collection of antique crucifixes. One can only presume that something about the central symbol of Christianity must have stuck with him. Fortune and shame may have eaten Axl alive, judgment and criticism may have dogged him inside and out, but apparently Calvary never lost its attraction. Not even the most toxic of religious upbringings, decadent of worldly indulgences, or protracted of psychological quagmires could strip it of its power.” -David Zahl (The Secret History of William Axl Rose)
Pax present: Jolly, Bloomer, Saga, Beaker, Tortuga, BOGO, Drumline, Ranger Rick, 8 Track, Capn Crunch, Panda Express, Panhandle, T-Bone, Katniss, Da Vincei (Q)
The PAX all gathered in the gloom at a stormy Tar Pit and the Q made the call right after a close lightnin’ strike to drag race over to Mastodon and fight for love in the safety of the SHOP. We completed 45 minutes of a beatdown in 30 minutes while following this musical play list: https://www.youtube.com/watch?v=cF0QWJkDmjU&list=PLHC0tUF-urwa1OjF774nJnV17GSPx1zZS&index=1
WOR: “Grease” slide (3m26s)
Consisted of moving some picnic tables and then circling up in the SHOP and completing Arm Circles, Squats, Merkins, & Mtn. Climbers while doing a slide over to the left every time the word “grease” was sung.
THANG 1: “Summer Nights” (3m37s)
Pressing into the duet: squats when the men sang & merkins when the women sang & burpees when they sang together.
THANG 2: “You’re The One That I Want” (2m58s)
Followed the Q in chest presses, overhead presses and rows. During the chorus we enacted the title of the song by pressing into blockbees.
THANG 3: “Sandy” aka SAGA’s newly named coupon (2m36s) into “Beauty School Dropout” (4m)
With a partner: PAX at bottom of Hoffa did curls while partner ran the hill and did 20 LBCs at the top and ran back to switch – repeated until music was done.
THANG 4: Greased Lightnin’ (3m14s)
Got those engines up on the blocks and ready for the drag race. Partner farmer carried the coupons away from Hoffa to the path and back while the other PAX did burpees. Drag raced on repeat until the song finished.
THANG 5: “Rock N’ Roll Is Here To Stay” (2m3s)
Some say rock n’ roll is of the devil. Some say redrum is of the devil. Some say SAGA is the devil. 1 redrum was completed up Hoffa and back.
THANG 6: “Hound Dog” (1m25s)
Hungry for the coupon, we pressed into this song and a tribute to the things we love: MABA & the Arms Race. PAX were encourage to give it all they had for this burst of a beatdown: 2 Blockbees + 5 Curls on repeat until the song was done.
THANG 7: “Born To Hand Jive” (4m+) aka Mary
Adding some flair with jiving hands we followed the Q through American Hammers, Crunchy Frogs, Flutter Kicks with hands raised and jiving, Plank, Merkins, Shoulder Taps with a hand jive, Plank in a down merkin position
CoR/NoR/Cot: 12 PAX in attendance: @Big Mac @Bloomer @Cookies @Crack @Da Vinci @8-track @Jolly @Katniss @Panhandle @Milkduds (respect) @SAGA (Q) @T-Bone (no wait he didn’t make it – losing some respect) @Tortuga (respect)
Prayers for @Jolly’s M and her mentoring opportunity beginning tomorrow, @Da Vinci’s book, @Milkduds’ 2.0
MOLESKIN: Don’t forget to have fun in the storms of life. There is always the possibility of heading to another space and still engaging in a beatdown!
F3 Wheaton 