Poshlands 8/30/17 Back Blast

Hindenburg-disaster

 

It’s official.  The short-lived era of dirigible-based workout themes met its match on a foggy Wednesday morning at the Poshlands.  Not since that fateful evening in Lakehurst, New Jersey some 80 years ago,  has a zeppelin been the source of such confusion, havoc and torment.  Oh, the humanity.

 

Q:

Taco

 

PAX: 

Red Roof
Cardinal
Glaucoma
Dynomite!
Lil’ Smokey
Force Close
Mr. Hat
Double Down
Tool Time
McAfee
Rhythm
Kilo
Bobross
Uncle Rico

 

StarChild – notable absent from the list above – arrived early, ready to roll.  That is, until he discovered a shark’s tooth wedged in the sidewall of his passenger side rear Kumho. So he had to ditch early, which left us with 15 PAX (which unfortunately, as we will discover later, is an odd number).

 

Pre-Workout:

– Mosey from flag to the west side of the Egg Lawn

– Qty. (15) Don Quixotes

– Qty. (20) side-straddle hops

– 20 second plank position with left arm & left leg raised (x2)

– 20 second plank position with right arm & left leg raised (x2)

– Qty. (20) Freddie Mercury’s

 

The Thang (Part 1):

– PAX were divided into Team 1 and Team 2, consisting of (8) and (7), respectively.  Each team subdivided into groups of 2 or 3

– Groups lined up at the westernmost (6) light posts, and were challenged to sprint to the far east side of the lawn via the walking path.  Team 1 drove northward, and team 2 went south.  Along the way, a complete set of B-L-I-M-P-S would be performed by each group at every third light post.

– B – burpees: qty. (10)

– L – lunges: qty. (20)

– I – imperial walkers: qty. (30)

– M – merkins: qty. (10)

– P – plank jacks: qty. (20)

– S – squats: qty. (30)

– The first team to completely arrive at the other side was awarded the win, and received one credit.

– The first challenge ended with a beat-down by Team 2.  Until it was later revealed that Team 2 consisted of ex-footballers, marathoners, and all-round badasses that Team 1 felt some solace.  Plus, there’s a pretty good chance that Team 2 cheated, after having feigned puzzlement over the rules of the challenge, and then proceeded to tear it up.

 

The Thang (Part 2a):

– Team 1 and Team 2 each formed a circle in the grassy area on the east side of the lawn (for those of us who are still enjoying the metaphor, this would be the nose cone of our Hindenburg)

– Each team assumed Monkey Howler position (squatting, with hands grasping ankles).  Comfy.

– Challenge began with one PAX completing qty. (10) Monkey Humpers, whilst the others maintained MH position.  A Monkey Humper is an even lower squat rep.  The Monkey Humper regimen continued by the adjacent PAX, until two complete revolutions of Monkey Humpers was achieved.

– This scene caused mirth among a passing group of runner ladies.  Either that or PTSD.

 

The Thang (Part 2b):

– Team 1 and Team 2 each formed a straight line (head-to-toe) while in plank position, facing east.

– Challenge began with the PAX at the rear of the line bear crawling to the front of the line, Indian run style, as the others maintained plank position. The bear crawls continued until each PAX had completed two rounds.

– Team 2 completed each of these challenges faster than Team 1.  However, since Team 1 had an additional PAX to cycle through, no credits could be awarded.  A pyrrhic victory for the over-achievers.

 

The Thang (Part 3):

– Team 1 and Team 2 each returned to the walking path, and lined up at the designated starting positions.

– The final challenge was an Indian run back to the starting position at the west side of the lawn.

– The first team to completely arrive at the other side was awarded the win, and received one credit.

– Team 2 won the challenge again, although Team 1 had to negotiate traffic halfway though their sprint.  A total of two credits was gained by Team 2.

 

The Thang (Part 4):

– All PAX formed a large circle in the grass.

– Dragnet theme music heralded the return of Jack Webb

– PAX initiated Jack Webbs to close it out (Jack Webbs: merkins followed by arm raises in a 1 to 4 ratio, in a fast succession, starting with 1).  Goal was to achieve  10 merkins and 40 arm raises.

– Team 2 wisely exchanged their two credits for rest on merkin set 9 and 10.

 

Post-Workout / MARYs:

– Mosey back to the flag.  Q overhears runner ladies murmuring “they’re doing CrossFit”.  As StarChild was not present to set the record straight, this was chalked up as a lost marketing opportunity.

– Qty. (20) LBCs

– Qty. (15) American Hammers

– Qty. (10) gas pumps

 

Name-O-Rama and Circle of Trust:

– A few PAX had to bolt early – but we were still left with 12 PAX for the closing ceremonies

– Lil’ Smokey got the opportunity to clarify that his nickname was not the result of a affiliation with either Philip Morris or Hillshire Farms

– Glaucoma suggested a 7:00A start-time for the Labor Day routine

– Taco prayed for American men

– PAX set out to attend to their day’s business

The O @ Seneca Backblast 8/29/17 #BagOfWrenches @OF3Louisville @F3Louisville #getbetter … The PAX Thrust 4x4s Into Spotlight & Created A New Love/Hate Relationship With Coupons

Q: Diablo. 18 PAX  Methane, OJ, Fall Guy, Mr. Clean, Tron, Cutlass, Rhythm, Kilo, Tin Cup, Yankee, Pope, Wham!, Scratch, Beancounter, Trump, Captain Insane-o, Loco (FNG), Diablo.

Pre-Wo

The PAX gathered around the flags. Wait, that’s not accurate. The PAX gathered around a flag, while all waited for Cutlass to arrive with the Ghost Flag. Cutlass arrived non-promptly at 0533, after the PAX started their run to the basketball courts.  During said run 4 tough guy bikers, combined weight of 448 lbs, yelled at the PAX for not having appropriate illumination.  I told them we were ninjas and to keep moving. Cutlass joined the PAX and we got going. Bikers did  it reappear

The PAX circled up for 20 SSHs, 20 plank jacks, flutter kicks, planks, and 10 burpees.  The PAX then moved to the basketball court parking lot for some real work.

The Thang Part A (4x4s)

Partnered up.

4×4 = Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. “One” is completed when returning to the standing position with arms raised. Wash, rinse, repeat.

Round 1

One partner runs length of parking lot for 20 squats.  Other partner stays back doing 4x4s

Round 2

One partner runs down for 30 LBCs.
Other partner doing 4x4s

Round 3

One partner runs down for 20 squats
Other partner doing 4x4s

Round 4

One partner runs down for 30 LBCs
Other partner doing 4x4s

The Thang Part B

The PAX ran back to the field hockey field.  Everyone grabbed a coupon & circled up.

All performed coupon thrusters, sets of 8. When finished with a set, the PAX “rested” with 10 step lunges,  It was the  back to the coupon thrusters   This continued until all were taxes and several coupons hit the ground loudly.

MARY

PAX then finished up with more LBCs, more planks, some gas pumps; some slow imperial walkers, and many, many big boy set ups

Long run back to the flags for count-a-rama, name-a-rama, and intentions

Great work by all involved   And as always, it was an honor to Q

-Diablo

 

Back Blast 8/29 at the MUTT

First off – I just want to take a moment thank ZOOLANDER for showing up although I failed to specifically mention him in the preblast.

Beautiful morning at the Rooster and the PAX showed up ready roll. Got things started with a mosey to the portico parking lot via the basketball courts for back board slaps. Right off the bat ZOOLANDER shows off his amazing athleticism with two handed slaps on both sides of the rim on a single jump. BLUE STEEL is in full effect even with his foil Hansel sleeping off last night’s algebra homework.

DiGiorno takes over the warmup and leads the PAX through:

20 ssh in cadence
20 criss-cross jump squats
15 each old man arm circles (small/big)
14 plank side hacks
20 hip raises (Busch named them: “Saturday Nights”)

once again ZOOLANDER totally Larry Birds the “Saturday Nights” like he’s a freshman in college after a night of drinking Busch light.  Zartan maxes out at 7 Saturday nights as per usual.

Next up – basketball defensive slides coupled with burpees.  This is child’s play for ZOOLANDER.  He looks like freshman year basketball tryouts at X, sliding like he’s on skates and doing 3 burpees for everyone else’s one

Next up – short mosey to coupon field and partner up for some cinder block throw down

squats x 2 x AMRAP – lunges x 2 x AMRAP – curls x 2 x AMRAP – rows x 2 x AMRAP – straight arm raises x 2 x AMRAP – OH press x 2 x AMRAP – various shortburst cardio between each set.

Mumble chatter is low –  ZOOLANDER completes all exercises with one hand and maintains perfect BLUE STEEL gaze throughout.

Last Thang – merkin medley with partner

wheelbarrow merkin x 2 x 10 with ten step arm walk between each set

plank merkin x 2 x 10 with 10 step lunge walk between each set

“Boo-yah” merkin x 2 x 10 with 10 broad jumps between each set

amazingly enough – ZOOLANDER completes wheelbarrow set on his own in perfect balance keeping his feet in the air with unparalleled “quad” strength.

back to flag for name o rama and welcome 2 FNG’s.  Tureen explains his name and gets the metro sexual award for the day.  Details on 2nd F TNF to follow  Thanks to sky Q and we’re out.

Tanner FNG, Zartan, Hammer, DiGiorno Wilson, ZOOLANDER, Tureen Wedding singer, Blue meth Doubtfire Glen Ross Busch Spinal Tap OB Geppetto Homer Backdraft FNG bumblebee  Waterboy, Quimby
CB
Tiger
KV

 

 

 

 

 

 

 

 

 

8/29 Workout at The Mutt #Rooster

Amazing the lengths that some members of the PAX went to the last time to avoid KV’s VQ. Some claimed they had a field hockey camp to attend and drove all the way to virginia or someplace like that to workout on a pile of garbage. Others claimed it was too hot …. heat index was only 92 at 7 am that day. Regardless of your “why not” the last time, Zelda got off his couch and posted that day and so should you tomorrow. I expect quimby and old bay to bring it tomorrow.  Coupons have been set thanks to zartan, whistle is packed and wrist weinke is being inked. Let’s get it.

Welcome to the the BOB ROSS SCHOOL OF SOCCER SUICIDES!

Screen Shot 2017-08-28 at 9.35.59 AM

QIC:  Bobross

PAX (19): Bobross;  Uncle Rico; MacAfee; Zartan, The Hammer, Cutless, Mr. Hat, Diablo, Taco, DYNAMITE!, Wham, Red Roof; Double Down; Forest Close; Tool Time; Captain Insane-o; Methane; Glauc; Star child;

Here we go:

We started with a easy mosey to the nicely lit cush fairway grass of our egg lawn.

20 Arm Circles

20 Side stradle hop

20 Abe Vigoda

20 Imperial squats

20 Mountain climbers

American Circle

Light jog over to Bridge, Bear Clawl up the bridge and gather at the top.

Partner up

– One group jogs to the fountain and does 25 Step ups

– Second group does 10 dips and 10 incline Americans

– Rinse and Repeat until your partner returns.

Jog to the next location. Soccer Field Sucides!!!

Because of a lack of light we sacrafice our lighted arm bands to mark the lines.

– Run to the first light 1 Burpee

– Run to the second light 2 Burpee

– Run to the Third light 3 Burpee

– Run to the goal line 4 Burpee

– Run to the first light 1 SSH

– Run to the second light 2 SSH

– Run to the Third light 3 SSH

– Run to the goal line 4 SSH

– Run to the first light 1 Americans

– Run to the second light 2 Americans

– Run to the Third light 3 Americans

– Run to the goal line 4 Americans

Run back to the Flag and start some Mary.

20 Gas pumps

20 Crab Jacks

20 Freddie Mercuries

20 Flutter Kicks

10 American Hammers

Mosey over to the flag for all the rest of the bizzness!  COT, Name-o-rama.  One FNGs welcome DYNAMITE.   The Seneca AO showed well and claimed the #Ghostflag Bobross dismissed us with words of wisdom and grace; off to conquer another day.

Saturday #TheHurt at the Mutt

Country boy, Samson(fng) Hansel (fng), Mouth, Grinder, old bay, Quimby Zoolander, kidnapper van, spinal tap, Hobbs, Geppetto, Waterboy, moonlight, Doublewide, Zartan, terrene, Cool Hand Luke, Zelda, Tiger, Blue Meth.

Warmup: ssh, squats, mountain climbers, lunges, old man arm circles.

Field of Dreams

Ciabatta

Bring Sally Up feat. Leg raises

Roxanne feat. Mercans and plankjacks

50, 100, 150, 200; mercans, presses, rows, curls all with coupons

Mary

Names, Grinder at 6 (Got name because he loves to Italian subs and so do you); welcomed two new pax, both 11 years old, who will be encouraged to work on speaking in front of crowds by their fathers.

Peace!

The O at Seneca VQ Kilo Back blast 8/26/17: #2ndF #Bombs #BobbyHurley #Caterpillar #Egyptian #DanTaylor

img_4540Pax of 31 with 5 FNG’s got better this morning at THE O!  Parklands grabbed the Ghost Flag!!  Special S/O to StarChild for recruiting!

Newman, Little Jerry, Mr. Hat, Gypsy, Mr. Clean, Rodin (FNG), Rhythm, Sully (FNG), Cutless, Cardinal, Nugget, SeaBass, Nickleback, Mayberry, Starchild, Macafee (FNG), Bobble(FNG), Broadway, Scratch, Bean counter, Double Down, Warbucks (FNG), Uncle Rico, Diablo, Methane, Trump, Iron, Glenn Ross, Taco, Wham!, Captain Insano,

 

Hustle over to basketball courts

Circle up

20 SSH in cadence

15 mountain climbers in cadence

15 Freddy mercurys

15 merkins

Run in place

Circle burpies

Yell F3 name

Mosey over to the hills

Bombs with a 2nd F component

Partner up with someone you’re not familiar with

Pax 1 start exercise, pax 2 run down and up hill

Each time you tag your partner tell them one thing about yourself.

100 merkins

125 squats

150 LBC

Through trail to field hockey field

Quarter pounder

25 yd line:  25 Bobby Hurley

Squat slap hands and into jump shot

back to start line

50 yd line: 50 Daniel sons

Karate Kid crane kick position. Alternate legs in quick succession

back to start line

75 yd line:  75 imperial walkers

back to start line

100 yd line: 100 air shoulder presses

Bernie Sanders back

Caterpillar

PAX forms 2 lines face-to-face, down in plank position. Allow 2-3 feet between PAX. Last man box-jumps over the planking PAX to the head of the line, Indian Run style. Continue cycling through over a Q-prescribed distance or until toasted.

Walk like an Egyptian X 2

Pax line up, single-file about an arm-length apart. In unison, entire Pax lunge forward with their right leg and hold the lunge, while the last Pax jailbreaks to the front of the line. The entire Pax then recover and lunge forward with their left leg and hold the lunge, while the last Pax jailbreaks to the front. Process continues until all Pax have cycled through at least once. To sneak in some additional core work, have the Pax rotate into the lunge (i.e. rotate chest right on right leg) and hold throughout.

Finish with Dan Taylors

Punishing leg exercise that is a cousin (of sorts) to Jack Webb. Named after Lt. Dan in Forrest Gump, it combines 1 squat followed by 4 lunges (alternating legs) in ascending order (maintaining the 1:4 ratio). It will leave the PAX feeling like “they ain’t got no legs”.

 

Circled up to meet new FNG’s Sully, Rodin, Macafee, Bobble, Warbucks.  Learned a little bit more about Cardinal being a Huge Cats fan but a graduate of the University of Louisville (Go Cats).

 

#3rdF to thank the good Lord for #F3 and all that it stands for.

Thanks for allowing me to lead you!!

 

 

F3Louisville Shirt Update @F3Gear

This just came from Mudgear:

Just a reminder that our pre-order closes this 08/28.
We currently have 17 orders to date. Time for the final push!

Please note that after the order closes, we immediately start the production process and order changes can slow us down. For that reason, there is a $10 fee for each addition or order change after the deadline (if we can accommodate the change).

Order Here

All that said, if you ordered a shirt, you get a shirt, you get a shirt and you get a shirt!

IMG_4574

 

Rhythm knocked us all up

As tradition, of you ask for help with the BB, you get some haze… Rhythm may be busy with #5 on the way, but it’s no excuse to delay his more important F3 family to DELIVER his WRAP up!

QIC: Rhythm (VQ)

 

16 PAX: Dexter, Kilo, Mr Hat, Methane, Glaucoma, Taco, Little Smokey, Pope, Gypsy, Captain Insano, Zartan, Tool Time, Star Child, Bob Ross, Uncle Rico (FNG) & Rhythm

 

Warm-A-Rama:

10 Abe Vigodas IC

20 Side-Straddle-Hops IC

20 Imperial Walkers IC

Partner-Up: 10 Hand-Over-Hand Merkens on coupons.  Partner planks while waiting.

 

Mosey to Egg Lawn Loop Stop #1:

Find your partner.

20 Ultra Low Merkins (10 Each Hand) IC

36 Leg Throws (Left, Center, Right)

20 Count American Hammers

 

Indian Run To Egg Loop Stop #2:

Find your partner.

10 Partner Derkens IC

20 LBCs IC

 

Indian Run To Base of Bridge:

7 Burpees IC

Bernie Sanders to the Top

10 Dips IC

Jog to Far Side Bottom of Bridge

7 Burpees IC

Bernie Sanders to the Top

10 Dips IC

Jog to Near Side Bottom of Bridge

5 Burpees IC

Bernie Sanders to the Top (Captain In-Sane-O did a great job of avoiding carnage by noticing a car coming over the bridge at a high rate of bridge – good job captain)

10 Dips IC

Jog to Far Side Bottom of Bridge

5 Burpees IC

Bernie Sanders to the Top

10 Dips IC

Jog to Near Side Bottom of Bridge

 

Billy Run Back To the Flag:

 

10 Hand-Over-Hand Merkens.

10 Coupon presses

10 Coupon curls

7-7-7 Coupon curls

 

COT:

 

The PAX circled up one final time for count-o-rama, name-o-rame and name that FNG (RICO). Closed it out w/ a prayer thanking the good Lord for allowing us to #getbetter.

The O @ Seneca Backblast 8/24/17 #TempleOfGloom @OF3Louisville #getbetter … Real Men Move Heavy Things

IMG_4082

VQ: Diablo. 14 PAX (1 FNG) Xeno (visiting PAX from @F3Jacksonville), Mr. Clean, Newman, Pope, Scratch, Double Down, Forced Close, Trump, Bean Counter, Wham!, FNG Slicker, Mayberry, Diablo.

Pre-WO

I arrived early, humbled yet eager to plant the F3 Flag and the Ghost Flag (yes – The O has the Ghost Flag).  The PAX started to show.  All agreed that it was pleasantly cool and that we shouldn’t cry about it, even though we discussed the soon to be forthcoming appearance of silly looking tights on some PAX and reasons for all to buy new gear come fall.

At 0530 sharp the PAX moved from the flags, long way to the tennis courts at a brisk pace. Circled up for 20 SSHs; 15 Windmills; 45 seconds of flutter kicks; 15 Mountain Climbers; and, 10 Burpees. (We did not discuss proper use of that Oxford comma you just saw.) PAX then moseyed over to field hockey field for some real work.

The First Thang

Farmer Walk – Part A

Each PAX grabbed a coupon. Partnered up.

All lined up along the goal post. One PAX grabbed a coupon in each hand (yes, double coupon work) and farmer walked toward the other goal post, while partner stayed back for 5 merkins & 5 squats. When PAX finished the merkins & squats, he ran to relieve partner of the coupons and continued the farmer carry, while partner ran back to starting spot for his own merkins & squats. This continued until the coupons traveled the full distance of the field 4x.

The Farmer Walk – Part B

Same drill, but non-coupon carrying PAX did 5 burpees before relieving his partner of the coupons. Again, this continued until the coupons traveled the distance of the field 4x.

The Second Thang

The Bear-Crawling Farmer

PAX then moved to the sideline. New partners. First partner bear crawled, with coupon in hand(!), toward the other sideline. Second partner cranked out 10 plank jacks before taking over the coupon bear crawl. This rotation continued until all coupons reached the other sideline.

Once all coupons reached the sideline, all PAX “rested” by going back-to-back with his partner for 2 minutes of coupon handoffs.

The Third Thang

After all coupons returned to their resting place, the PAX circled up for some plank work.

PAX held a plank until relieved by yours truly, but the “relief” was in form of a merkin, back to a plank, and then “relief” in form of 2 merkins, back to plank, all in order until we reached full “relief” in form of 7 merkins. All plank time was counted in a very arbitrary manner by your humble Q.

PAX then partnered up one last time for big boy set ups. Most completed 2-3 sets of 12.

COT

Long run back to the flag(s) for count-a-rama, name-a-rama, and closing remarks.

Scratch explained his name, one derived from high-end billiards & other fun things.

Visiting PAX Xeno from @F3Jacksonville complemented our work by calling it “full beast mode” and can’t wait to take the coupon bear crawls back home. Xeno also brought a local FNG (Slicker) with him who we hope to see again.

I said some things at the end I can’t remember.

– Diablo

How to Post to the Site: Updated

We’re trying to push more and more from the website.  You can post updates, pre-blast and backblasts here.  Here are some handy instructions (now with pictures and robot sound effects*) to help you along your way:

How to Post to the Site:  https://docs.google.com/document/d/18AT9V5LQADrUW95tPy472dncER–ijBE3hoawtRs3RU/pub 

*indicates blatant falsehood

 

#TheMutt 1st Thursday Backblast: Chicks Dig Biceps…and so does Mouth #ABD #getbetter

VQ: Mouth

24 Pax (2FNG) Shuffled down to The Mutt in the gloom.  Tiger, Mad Cow, Busch, Backdraft, Quimby, Zartan, OB, Digorno, Spinal Tap, Grinder, Zoolander, Doubtfire, FNG Tureen, County Boy, Moonlight, Blue Meth, Wilson, Geppeto, FNG Homer, Glen Ross, KV, Face, Wedding Singer, Mouth.

Pre-WO

While not having the F3 Flag in my position I awaited the arrival of Zartan.  As the trunk opened to revile the flag it also revealed a foul smell that woke me right up.  The PAX was circling from all directions on foot, bike, and car.  Once everyone was gathered, a quick disclaimer that I lost my voice which in turn the PAX laughed about the irony.

20 SSH; 20 Imperial Walkers; 20 LBC; 10 Flutter kicks; 10 gas pumps; 10 mercans.

Thang 1

Nice casual Indian run to Months house to pick up the 15 newly painted coupons.  From there we partnered up to run them back to the football field goal so the workout could finally begin.

Thang 2

With the same partner we would allow the coupons to take over.  The workout was simple; as a team complete 50 side lifts, 100 bicep curls, 150 chest presses, and 200 shoulder presses.  One PAX would start while his partner would run to the soccer goals to complete 20 SSH.  After getting into and hearing the moans from the PAX I call an audible and reduced the number of shoulder presses to 150.  The PAX approved!

Thang 3

With the same partner, one raced with coupon to awaiting partner who then raced to the final resting spot for the coupons.

Thang 4

Circle in the field for a final 5 burpee finish.  It was 6:12am and I had a 7:30am meeting so the PAX was spared the additional 3 minutes.

COT

The PAX circled up on final time for count-o-roma, name-o-roma, and closing thoughts.  Old Bay was the six so he explained how he got his name.

YHC- Mouth

F3 Convergence – Columbus OH 9/16/2017 #getbetter @F3_Louisville @OF3Louisville @theMuttF3

Fall Convergence 2017

Regional PAX,

You are invited to partake in the first convergence held by an ever growing expansion of F3nation into the north!

We have no doubt there will be many men not able to attend due to family, commitments, or distance from your AO. However, We would encourage you to gather as many able bodied men to represent your city’s F3! We will have some friendly competition on our local obstacle course that should name our very first Regional F3 Convergence Champions and send them home with a Trophy to hold until the next opportunity arises.

Facebook Event: Convergence 2017

Hashtag: #F3Converge2017

WHEN: Saturday September 16th 2017

0800-0900 : Joint PAX Workout

0915- ?!?! : Inter-Regional Obstacle Course Competition

11(ish)- ?!?! : Food and Beverages Hosted by F3 Columbus

WHERE: Audubon Park ( 400 W Whittier St, Columbus, OH 43215 )

WHO: ALL PAX of F3 Across the country willing to make the trip!!

QIC: Those interested in Q for Beatdown email columbus@f3nation.com

WEATHER: COME ON? you know it doesn’t matter!

HC: Week Prior please provide rough head count for provision of food, by Emailing columbus@f3nation.com

SYITG,

F3NATION

   
http://s7.addthis.com/static/sh.886bb8b2fb82aeab6a228151.html#rand=0.6338797627400969&iit=1503581803085&tmr=load%3D1503581802962%26core%3D1503581803023%26main%3D1503581803081%26ifr%3D1503581803090&cb=0&cdn=0&md=0&kw=&ab=-&dh=www.icontact-archive.com&dr=&du=http%3A%2F%2Fwww.icontact-archive.com%2FJHoRZq-RidEjRmf7rv1fKUVfNSg66PI_%3Fw%3D3&href=http%3A%2F%2Fwww.icontact-archive.com%2FJHoRZq-RidEjRmf7rv1fKUVfNSg66PI_&dt=Fall%20Convergence%202017&dbg=0&cap=tc%3D0%26ab%3D0&inst=1&jsl=129&prod=undefined&lng=en&ogt=type%3Dcompany%2Ctitle%2Cimage%2Curl&pc=men&pub=iContactCorp&ssl=0&sid=599ed66a019b4982&srf=0.01&ver=300&xck=0&xtr=0&og=url%3Dhttp%253A%252F%252Fwww.icontact-archive.com%252FJHoRZq-RidEjRmf7rv1fKUVfNSg66PI_%253Fw%253D3%26image%3Dhttp%253A%252F%252Fapp.icontact.com%252Ficp%252Fstatic%252Fimages%252Fspacer.gif%26title%3DFall%2520Convergence%25202017%26type%3Dcompany&csi=undefined&rev=v7.15.5-wp&ct=1&xld=1&xd=1

Fall Convergence 2017

Regional PAX,

You are invited to partake in the first convergence held by an ever growing expansion of F3nation into the north!

We have no doubt there will be many men not able to attend due to family, commitments, or distance from your AO. However, We would encourage you to gather as many able bodied men to represent your city’s F3! We will have some friendly competition on our local obstacle course that should name our very first Regional F3 Convergence Champions and send them home with a Trophy to hold until the next opportunity arises.

 

Facebook Event: Convergence 2017

Hashtag: #F3Converge2017

 

WHEN: Saturday September 16th 2017

0800-0900 : Joint PAX Workout

0915- ?!?! : Inter-Regional Obstacle Course Competition

11(ish)- ?!?! : Food and Beverages Hosted by F3 Columbus

 

WHERE: Audubon Park ( 400 W Whittier St, Columbus, OH 43215 )

 

WHO: ALL PAX of F3 Across the country willing to make the trip!!

 

QIC: Those interested in Q for Beatdown email columbus@f3nation.com

 

WEATHER: COME ON? you know it doesn’t matter!

 

HC: Week Prior please provide rough head count for provision of food, by Emailing columbus@f3nation.com

 

SYITG,

F3NATION

Fall Convergence 2017

Regional PAX,

You are invited to partake in the first convergence held by an ever growing expansion of F3nation into the north!

We have no doubt there will be many men not able to attend due to family, commitments, or distance from your AO. However, We would encourage you to gather as many able bodied men to represent your city’s F3! We will have some friendly competition on our local obstacle course that should name our very first Regional F3 Convergence Champions and send them home with a Trophy to hold until the next opportunity arises.

Facebook Event: Convergence 2017

Hashtag: #F3Converge2017

WHEN: Saturday September 16th 2017

0800-0900 : Joint PAX Workout

0915- ?!?! : Inter-Regional Obstacle Course Competition

11(ish)- ?!?! : Food and Beverages Hosted by F3 Columbus

WHERE: Audubon Park ( 400 W Whittier St, Columbus, OH 43215 )

WHO: ALL PAX of F3 Across the country willing to make the trip!!

QIC: Those interested in Q for Beatdown email columbus@f3nation.com

WEATHER: COME ON? you know it doesn’t matter!

HC: Week Prior please provide rough head count for provision of food, by Emailing columbus@f3nation.com

SYITG,

F3NATION

https://accounts.google.com/o/oauth2/postmessageRelay?parent=http%3A%2F%2Fwww.icontact-archive.com&jsh=m%3B%2F_%2Fscs%2Fapps-static%2F_%2Fjs%2Fk%3Doz.gapi.en.2sYoz5cQVqo.O%2Fm%3D__features__%2Fam%3DAQ%2Frt%3Dj%2Fd%3D1%2Frs%3DAGLTcCNCqOBGqlGE0dE8R-n44r2KGTwetA#rpctoken=1422361458&forcesecure=1

@TheMuttF3: Mouth’s VQ – Chicks Dig Biceps -Preblast Below #getbetter

Mouth says girls love biceps. His are so sore he made me write his backblast. That was his first mistake. His second was letting me in his house where I broke his M’s favorite statue…

IMG_4555.GIF

But make no mistake Pax, Mouth is gonna break something off in his VQ. We hear the last guy who tried some of the stuff made the Pax almost spill merlot. Mouth is going to succeed where he failed.

Come prepared. SYITG

Black Ops tha POSHlands

The-Murph

 

OK,  so we are not going to pull off the 20 LB vest….. Yet..  Insano, you can wear that silly laser beam across your chest if you like.

Mainly because I cannot participate in many Sat Am sweat wrenching, little jerry running exhibitions, I would like a 3rd go around for the week @ the poshlands.

I’ve heard of the Murphy, but have never done it.  My thought is to make this a thing every other Friday thing.. The workout probably won’t change, so it will be a really good indicator of progress..  Also, the pullups, Merkins, squats probably will be split… 25, 50 , 75 and put on repeat x 4 until your arms and thighs are noodles.

Open to all or none.

So, tba (5:15?? If insanity comes, 5:30 if not)..this Friday   #Theposhlands , #themurphy,  #BlackOps

 

 

Diablo VQ at The O 8/24/17

Get to Seneca tomorrow morning (8/24/17) to see where Diablo got his start. Hint: It was a farm, and sometimes farmers carry things, and sometimes farmers fall down, but still have to carry things.  IMG_4075.PNG

Diablo VQ at the O #TempleofGloom for Jordy @OF3Louisville #getbetter

Jordy has business with Worf, so Diablo is turning in his VCard early. Lace ’em up boys. He’s the devil. 

Parklands Rhythm of the morning

El DeBarge might have felt the Beat of the Rhythm of the Night, but 16 Pax (1fng) felt the Beatdown of Rhythm this morning at The Poshlands.  Great VQ Rhythm!  #getbetter #thebridge #F3louisville

Rhythm at the Q

Rhythm will be sure to surprise us all, with his amazing methods.

BRING COUPONS!

The O @ Seneca Backblast 8/22/17: #Cardio #Concrete #Coupons #19Pax

QIC:  Wham!

19 PAX:  Cutlass, Pope, O.J. (FNG), Face, Trump, Manziel (FNG), Red Snapper, Cardinal, Yankee (FNG), Tin Cup, Captain Insano, Bean Counter, Scratch, Mr. Clean, Glen Ross, Double Down, Fall Guy, Diablo, Wham!

Pre-WO
While struggling with the process of securing the F3 Flag in the ground, I was encouraged to see PAX after PAX showing up despite the new competing AO a few miles down the road.  Once everyone was gathered, quick disclaimer was given and we moseyed to the tennis courts and circled up for COP.

COP (not sure about the # of reps for some of these…it was kind of a blur)
15 SSH IC; 12 Imperial Walkers IC; 13 Air Squats IC; 15 Mountain Climbers IC; 10 Merkins IC; 15 LBCs IC; Plank (right arm up, left arm up, down on your elbows/forearms); Recover

Thang 1 (Split into 2 Groups)
While Group 1 enjoyed a nice little run the long way around the Seneca track, Group 2 enjoyed partner circuit work on the tennis courts in which one partner performed a specified exercise AMRAP on the baseline while the other partner sprinted to the end of the courts, performed a specified exercise and then sprinted back to his partner for a switch-o-rama.  The tennis court circuit work included the following sets:

P1: SSH AMRAP
P2:  5 Burpees

P1:  Freddie Mercuries AMRAP
P2:  10 Merkins

P1:  Flutter Kicks AMRAP
P2:  Bear Crawls from beginning of last court (after sprinting there) to fence

P1:  LBCs AMRAP
P2:  Crab Walk from beginning of last court (after sprinting there) to fence

P1:  Al Gores AMRAP
P2:  Broad jumps from beginning of last court (after sprinting there) to fence

P1:  Jump in Place AMRAP
P2:  10 Plank Jacks

The tennis court circuit work continued until Group 1 returned from their run.  Group 1 then had the opportunity to enjoy the circuit work while Group 2 rejuvenated themselves with the scenic run around the track.  The two groups then met back up at Coupon Field.

Thang 2
The PAX  circled up (which proved more difficult than expected) with every other PAX grabbing a coupon.  The group then engaged in 30 second intervals of AMRAP exercises with and without coupons (handing the coupon to the person next to you after each interval):

Set 1
Coupon Work: Curls
Non-Coupon Work:  Run around the PAX Circle

Set 2
Coupon Work:  Presses
Non-Coupon Work:  SSHs

Set 3
Coupon Work:  Squats
Non-Coupon Work:  Burpees

Set 4
Coupon Work:  Incline Merkins
Non-Coupon Work:  Bobby Hurley’s

Thang 3
It was 6:14 am at this point, and so not wanting to waste a single minute, the PAX did 12 In-and-Outs/Gas Pumps in cadence.

COT
The PAX circled up one final time for count-o-roma, name-o-rama and closing thoughts.  The QIC neglected to remember that #6 in count-o-roma was supposed to give the origin of his F3 name, but the QIC will #getbetter next time.  #TClaps to our 3 FNGS (O.J., Manziel and Yankee) and to Glenn Ross for headlocking 2 of the 3 FNGs.

Like to Run

– Wham!
 

 

 

 

 

 

 

 

 

 

#F3Louisville News: Anniversary Edition #getbetter #morethanaworkout

Some news for the Pax:

Have a great day.  SYITG

-CI