HIM's of The Amazon

Backblast! DNA

DATE: 2025-04-16

AO: #backblast

Q: @Croft

PAX: @Wallace @Meatloaf @Suits @DNA @Wolverine @Mose @Lyft @Goose @Bambino @Shades @ZAP @Grounds @Suga'

FNGs: None

COUNT: 14

Temp was a high 30s and ground was dry. We needed Burpees for WARM-O to keep DNA quiet and to keep us warm.

WARMUP:

Motivators x10

Grass Grabbers x15

Burpees x 10 (A "DNA" favorite)

THE THANG:

#1. Group Work. A - Coupon Curls - IC x25, B - Coupon Skull Crushers - IC x 25

#2. Cardio - 200m Mosey

#3. Partner Work - (TYP A= Primary, B= Secondary. Partner rotates between ea. every 25reps.) A - 100 Burpees, B - Coupon Step-ups.

#4. Cardio - 200m Mosey

#5. Partner Work. A - 200 Coupon Shrugs (1 per arm), B - Sumo Squat.

#6. Cardio - 200m Mosey

#7. Partner Work. A-300 S.S.H (1=2), B-Squat Hold

#8. Cardio - 200m Mosey

#9. Burpees to Finish - Completed about 12 before time expired.

MARY: What is that? Burpees count, right?

ANNOUNCEMENTS: Suits is working on an F3 Golf Outing. Get with suits if you want a foursome. 53 5K needs runners.

COT: We prayed for healing and comfort amongst Pax and their families. Grounds provided us with a prayer catered for the moment.

AISISOMSA! 

BACKBLAST: 4/14/25, 5:30 AM

AO: #the-amazon-

QIC: @Smoke

PAX: @ZAP @Croft @Goose @Shades @Suits @DNA @SpeedQueen @Suga' @Boost @Odd Job @Finisher @Overflow @Pump It @KOA @Wallace

Coupons: Yes

FNGs: 0

Count: 16

WARM-O-RAMA:

SSH x 30

Grass grabbers x 15

High knees to half court then sprint x 2

Butt kicks to half court then sprint x 2

Karaoke to half court then sprint x 2

Side shuffle to half court then sprint x 2

Long Mosey

The Thang:

3 Rounds of:

14 Ground to Overhead

14 Coupon Swings

14 coupon step ups (2 = 1)

14 dive bombers 

14 coupon toe touches

Partner work in between rounds

Abs

1x30 OH Coupon March

1x60 second hollow rock hold

Name-O

Announcements

-5k coming up, we need more runners from the

PAX.

-New position at The Amazon AO - Retention Q - position filled by DNA. Intent of the role is to encourage PAX to come back if MIA for long durations.

-Connor athletic booster bash is coming up. Boost will put link in slack.

-Laurna’s fight had raised $10,00 so far!

-Relentless Mile Challenge recently completed by several Amazon PAX members. It included 2800 miles of various cardio exercise completed. Great work! Look for more on this challenge in the future.

-Finisher working on Better Blends (Hebron) collaboration for dine and donate with proceeds going to Laurna’s fight. Possibly the 12th or 19th. More to come on a firm date.

-Spartan race team put together by Amazon PAX members. Date is 06/08 which the race being a 10k - about 2hours. Reach out to Zap for more information if interested.

Prayers request

AISISOMSA

F3 on 3


BACKBLAST: SUN 04/13/2025

AO: #the-amazon-

PAX: @Meatloaf

QIC: @Mose

COUNT: 2

MOLESKINE: A chilly, but pleasant morning for a run.

WARMO: Light stretching.

THE THANG: We ran for almost 6 miles. We started light and then every other mile we turned up the heat.

COT: Prayers about keep showing up. Praying for more PAX to join us on Sunday morning runs.

AISISOMSA 

Backblast: 4/11/25

AO: #the-amazon-

QIC: @Boost

Count: 16

PAX:  @Suga'  @KOA @Suits @Shades @Stark @Finisher @Wolverine @Lyft @Fugitive @Bambino @Smoke @ZAP @SpeedQueen @Number 5 @Goose

FNG: none

Moleskin: Low 40s and dropping. Windy.

Warmo

21s -Peer led

Finkle Swings - Free

Weed pickers - Open to all men

Good mornings - Outdoors

Flying Sun Gods - Ends in a COT

**Q privilege- Shoulder Pretzel **

The Thang:

UB/LB/Core rotations

1 minute of exercise/30 seconds rest

Round 1

Abyss merkin. Wall Sit. Upstate Box Cutter

Round 2

Coupon curl. Tennessee rocking chair. BBSU.

Round 3

Lawn Mower. Gorilla humpers. Superman/Banana

Round 4

OH Press. Lt. Dan. Rosalitas

Round 5

Bent over rows. Daft punk. Xs and Os

Round 6

U-Haul. Deadlift. Freddie Mercury.

Round 7

CPR. Al Gore. LBCs

Round 8

Upright Row. Captain Morgan Squats. Hot potato.

Announcements: F3 5k on 4/26,

F2 Survey on slack. Keep an eye out for Hebron Living photo shoot.

COT: Laurna and her family. @Suits wife procedure. Strengthen marriages. Help local kids with mental health issues.

AISISOMSA

1.2.3.F3 

Backblast: 4/9/25

AO: #the-amazon-

QIC: @Suits

Count: 6

PAX: @Wolverine @Shades @Tag @Boost @Suga' @Suits

FNG: none

Moleskin: low 30s but that didn’t matter because we didn’t stop moving and stayed warm

Warmo

-Arm Circles x 15, IC, flapjack

-Grass grabbers x 10, IC

-Abe Vigoda x 10, IC

-WMH, x 10, IC copperhead style

-Motivators from 5

The thang: 8 - 5 minute rounds, Immediately go into next round at buzzer, mosey=bus loop lap

Round 1: mosey, 30 merkins, mosey, rosalita

Round 2: mosey, 30 coupon squats, mosey, Freddy mercury

Round 3: mosey, 30 irkins, mosey, LBCs

Round 4: mosey, 30 Bonnie Blair’s (2 is 1), mosey, heels to heaven

Round 5: mosey, 30 coupon press (on 6), mosey, BBS

Round 6: mosey, 30 Rocky Balboa’s (2 is 1), mosey, flutter kicks 

Round 7: mosey, 30 shoulder press, mosey, crunchy frog

Round 8: mosey, 30 dead lift, mosey, low plank hold

Announcements: F3 5k on 4/26, GoRuck in October

COT: @DNA’s dad, Laurna and her family, all families traveling for spring break

AISISOMSA

1.2.3.F3 

BACKBLAST

Tabata Beatdown

DATE: 2025-04-07

AO: #the-amazon-

Q: @Shades

PAX: @Suits, @Wolverine, @PT, @SpeedQueen, @Grounds, @Boost, @Odd Job, @Suga'

FNGs: 0

COUNT: 9

MOLESKIN: Temps in the mid 30s, but we kept warm in a Tabata workout.

WARMUP:

- Jog to end of court and back

- Grass grappers

- High knees to half court, butt kickers back

- World's Greatest Stretch

- Carioca to half court, back facing same direction

- Willie MAYS HAYES

THE THANG:

Tabata Sets (20 sec on, 10 sec off)

Alternating 2 Moves per Set

Starter: 400m Mosey

Set 1: Side-Straddle Hops x4 / Thrusters x4

Set 2: Big Boy Sit-ups x4 / Coupon Squats x4

Set 3: Squat Jumps x4 / Freddy Mercuries x4

Halfway: Mosey around school

Set 4: Merkins x4 / American Hammers x4

Set 5: Chest Press w/ Leg Raise Hold x4 / LBCs x4

Set 6: Bent Over Rows in Deep Squat x4 / Abe Vigoda x4

400m Mosey

Shoulder plank relay

Penguin tap relay

ANNOUNCEMENTS: Father son camp coming first weekend in June. Son ages 7-17.

Rucking channel. Lot of F2 coming.

Laurna's 5k.

PRAYERS: @Boost  friend has stage 4 stomach cancer. Prayers for @SpeedQueen  grandparents who live near river. Grandma just had foot surgery and water is close to house. 

BACKBLAST

Date: 04/04/2025

AO: #the-amazon-

PAX: @Lyft  @Boost @Smoke  @Suga' @DNA @Wallace @Meatloaf  @Mose @Wolverine @Bambino @Farm Boy  @PT @Finisher (QIC)

Count: 13

FNG: 0

Moleskin:

Mid 50s light drizzle to keep us cool.

Warmo: Side Straddle Hops, Arm Circles, Michael Phelps, Toe touch, Stretch OYO.

400 meter Mosey

The Thang:   Modified Murph 

With or without Ruck

5 lawn Mowers (Each Side)

5 Coupon Rows

10 Merkins

15 Air Squats (Modified with or without Coupon)

Repeat 5 X

400 meter run

Repeat whole circuit 4 times for a total of:

1.25 miles

100 Lawn Mowers (Each side)

100 Coupon Rows

200 Merkins

300 Air Squats

Prayers/Taps:

Laurna’s fight

@Bambino family

@Wolverine Brother in law/Family

@Slider Wife

@Wallace @Mose @ZAP @DNA @Farm Boy and everyone else traveling for spring break.

Q thoughts: Keep your eye on the ball (Netflix Adolescence reference). Family first. Don’t let workouts or anything else distract you from priorities!

AISISOMSA

F3 on 3 (edited)  

Backblast! April Fools?

DATE: 2025-04-02

AO: #backblast

Q: @Mose

PAX: @Lyft @Goose @Tag @Wallace @Odd Job @SwayZ @Suits @KOA @ZAP @Rico @Boost @Pump It @Suga' @DNA @Wolverine @Grounds @Shades @Gopher @Croft

FNGs: None

COUNT: 20

46 degrees and perfect for a beatdown.

Warm-O

40 Side Straddle Hops (IC)

15 Grass Grabbers IC

Jog Around Circle

10 Arm Circles IC

15 Imperial Walkers (IC)

Worlds Greatest Stretch OYO

Round 1: “Full-Body Burn”

Run 1 lap around the circle

10 Merkins

Sprint 1 lap around circle

Hold Plank

20 Thrusters OMU

20 Coupon Squats OMD

15 Block Rows OMU

Core: 30 Flutter Kicks (IC)

Round 2: “Upper Body Grinder”

Run 1 lap around the circle

10 Merkins

Sprint 1 lap around circle

Hold Plank

20 Block Curls IC

15 Skull Crushers OMU

15 Derkins IC

Core: 20 Big Boy Sit-ups OMU

Round 3: “Leg Day”

Run 1 lap around the circle

10 Merkins

Sprint 1 lap around circle

Hold Plank

20 Lunge Walks (10 each leg) OMD

15 Block Deadlifts ICC

15 Jump Squats OMU

Core: 30 Mountain Climbers IC

Round 4: “The Finisher”

Run 1 lap around the circle

10 Merkins

Sprint 1 lap around circle

Hold Plank

10 Blockey OYO

10 Block Swings OMU

15 Block Squats OMD

Core: 1-minute Plank

Final Sprint Challenge (5 min)

Sprint half the parking lot circle → Recover jog back → Repeat 3-5 times

ANNOUNCEMENTS: “Consistency is what separates those who improve from those who stay the same. It’s not about being the strongest or the fastest—it’s about showing up, even when it’s hard. Discomfort is where growth happens. Whether it’s in a workout, at work, or in life, the moments that challenge you are the moments that change you. Keep pushing, keep grinding, and trust that the effort you put in today will make you stronger tomorrow.”

COT: Prayer for Zap's cousin, and his family. Heavenly Father, thank You for this morning, for the strength to push ourselves, and for the brothers beside us. Help us to be better men—stronger in body, mind, and spirit. Guide us as we lead our families, serve our communities, and live with purpose. Keep us safe, and may we always lift others up. Amen.

AISISOMSA! 

Backblast! Cardio Heavy

DATE: 2025-03-31

AO: #backblast

Q: @Croft

PAX: @KOA @Smoke @Wolverine @Pump It @Suits @Grounds @Boost @SwayZ @DNA @Finisher @Wallace @Shades

FNGs: None

COUNT: 13

Rain held up just for us this morning. It might've ended our coffeeteria a little early though. Temp was perfect for this BD. I kept majority uncomfortable with a necessary amount of cardio.

WARMUP:

Side Staddle Hops IC x 25

World’s Greatest Stretch – OYO

Abe Vigoda IC x10

Grass Grabbers -IC x 10

Stretch On Your Own – OYO

THE THANG:

Combo #1

Indian Run Cycled Twice x 3

25 Coupon Squats – CC x 3

20 Big Boy Sit-ups – IC x 3

Combo#2

Long Mosey 400m x 1, 100m Jog-out & 100m Sprint-in x 2

20 Jump Squats – CC x3

20 LBCs – IC x 3

The Finisher

20 Rosalita – IC

Plank Merkin Relay to 100

ANNOUNCEMENTS: Laurna 5K needs runners and sponsors. Not meeting our goal. Conner HS Booster Event - See Boost. GORUCK Event - See Suites.

COT: Pray for Suites wife (Amanda) for her brain scan. Pray for Coach who can't shake a cough. KOA led us out in a ball of man.

AISISOMSA! 

Backblast: 03/30/2025

AO: #-the-amazon

QIC:

@Meatloaf

PAX: (4)

@Grounds

@Mose

@Tag

@Suga'

Apologies for the late backblast.

Moleskin: 40s and rainy

The Thang: 4 runners total.  Two of us got 5.75 miles and two got 6.25 miles.  One rucker as well.

Announcements: 5K signup sheet, please sign up and try to find a sponsor.

Prayers: Laurna's fight; Discussion over addictive habits and better health practices.  Gratitude for our health and fitness.

As Iron Sharpens Iron So One Man Sharpens Another. 

Backblast: 3/28/25

AO: #the-amazon-

PAX: (14) @Wallace (QIC) @DNA  @Suga' @Boost @Tag @Mose @Suits @Number 5 @Bambino (FNG) @Finisher @Farm Boy @Lyft @Shades @Smoke

FNGs: @Bambino. PP: @Smoke BB: @Tag

Moleskin: 54 degrees with light rain that tapered off within 5-10 min of BD. Heat lighting in the background. Pax circled up around the flag pole in front of the school.

Warm-o 

40 High Knees IC

Worlds Greatest Stretch OYO

Arm Circles IC x 10 FW and Rev

Good Mornings IC x 10 Copperhead style

Michael Phelps OYO

Stretch OYO

Various reps of 40

Round 1

20 mountain climbers IC

20 Merkins IC

40 jump squats CC

20 Curls IC

20 mountain climbers IC

Round 2

40 Bonnie blair’s OYO

40 Dips CC

40 Jump Squats CC

20 Rows IC

40 Bonnie Blair’s OYO

Round 3

40 Skaters OYO

40 Presses CC

40 Jump squats CC

40 lawnmowers (20 ea.)CC

40 Skaters OYO

Round 4

40 SSH IC

40 Sit-ups CC

40 Jump Squats CC

20 LBC IC

40 SSH IC

Round 5

40 Rocky Balboas OYO

40 OH Press CC

40 Jump Squats CC

20 Freddie mercuries IC

40 Rocky Balboas OYO

Partner workout

Pax 1 - Bus loop run

Pax 2 - 20 thrusters

Pax 1 - farmers carry around bus loop

Pax 2 - 5 merkins and then mosey to pax 1 to continue farmers carry, continue rotating around bus loop

Mary

Plank relay to 100

Penguin Relay to 100

Merkins CC x 25

Announcements

Convergence tomorrow! See slack for details. Get your F3 region shirt orders in due this week. 5k on April 26th.

Taps

@Number 5 successful surgery for his kid. Healing and strength for Laurna. 

BACKBLAST

Date: 03/26/2025

AO: #the-amazon-

PAX: @Lyft @Shades @Odd Job @Grounds @KOA @Boost @Smoke @SwayZ @Suga' @DNA @Wallace @Meatloaf @Croft @Mose @Wolverine @Tag @Finisher (QIC)

Count: 17

FNG: 0

Moleskin:

Mid 30's but dry. Does not feel like baseball season but here we are.

Warmo:

Side Straddle Hops, Arm Circles, Michael Phelps, Catcher Stretch, Hurdler Stretch, Stretch OYO.

Base running (Stealing) Shuffle to 1/2 Court > High Knees X2

Shuffle to 1/2 Court > Butt Kicks X2

Shuffle to 1/2 Court > Sprint X2

The Thang:

Mosey around parking lot (500 meters), first 5 to arrive at "first base" grabbed 5 baseballs to bring back to starting point.

Each person took a turn at throwing the baseball in to both Funnel Ball Hoops (3 shoots). Depending on which shoot the ball came out of determined the reps (1st shot) and exercise (2nd shot). Any missed shots resulted in 10 Burpees and a reshoot.

Round 1 Exercises: Curls, Merkins, Coupon overhead Press

Round 2 Exercises: Lunges, Lawn Mowers, Coupon Squats

Round 3 Exercises: Caroline Dry Docks, Elf on Shelf, Jump Squats.

Between each round we did shuffle shuffle sprints X6 and a long mosey (500 meters), grabbing 5 additional baseballs at each "base"

By request of the PAX: We got to home base by doing monkey humpers and pickle pounders to finish up.

Mary: No Time

Announcements:

@Mose is taking over as F1 of Amazon beginning in April. (Thank you for making my 6 months as F1 easy)

@Croft has flyers for the 5K

Prayers/Taps:

Laurna’s fight

@Pump It wife recovery.

@Coach shaking the sickness

Local coach dealing with ...issues.

Neighborhood kids

AISISOMSA

F3 on 3 (edited)  

#backblast @channel

Date: 3-24-25

AO: #the-amazon--

QIC: @ZAP

Count: 12

PAX: @Suga' @Croft  @DNA  @Suits @Smoke @KOA @Pump It @Wallace @Shades @Grounds @Boost @ZAP

MoleSkin:

The weather was comfortable at almost 40 degrees. Previous days crazy rain left puddles to be dodged and skipped over during the The Hard Mile Challenge.

The THANG: F3 version of The Hard Mile(notes below on Formal Hard Mile creator/ideation)

F3 PAX broke up into four groups. Started evenly around the bus loop in stations marked 1-4. The Bus loop consisted of total length of 528 feet per lap which would force 10 Laps around the bus loop totaling 5280 feet=1 Mile. All groups started at the sound of a whistle and had to execute as many laps as possible in 35 min.

Each singular lap required in order :

Totaling = 528ft per Lap!

…. Then on to LAP….2….3….4…5… etc.

There were no breaks and it was a Him against Himself mental/physical battle and grind. The Crew killed it ranging from 7.5-9.5 total laps. Top lap performances were talked about in COT !! @Suga' @Smoke led the way! Let’s Go!

Origination of The Hard Mile:

The brain child of entrepreneur and hybrid endurance athlete Eric Hinman— a five-time Iron Man competitor who is known for sharing his training and nutritional wisdom online— the world’s toughest mile is at simple as it is sinister. Simple in that it only consists of four laps of a 400m track. Sinister in that you’re only ‘allowed’ to run the final lap, the preceding three laps are made up of a combination of burpee broad jumps, walking lunges and bear crawls. Sounds grim.

WORMO:

5:30-5:38 

5:40-6:15 – 35 Min

**35 ToTal Min of nonstop movement and battle and mental toughness! Great Job Fellas!!!

COT:

Took a moment to reflect how powerful it can be to support and lift up others such as the powerful need of the upcoming 5K.

@Wallace brought flyers and information for the group. We are stronger together so all hands on deck!

Annoucements:

-5K signup

-Convergence to Freedom Park on March 29 for 2yr F3NKY anniversary, AOs are closed that day…

-April Q sheet is up- go get some!

-last week for SHIRT orders

-National F3 - @Croft to share link

-Veteran camp- camping - get in touch   with @Grounds!if interested.

-Father son camp - @Pump It running it. Get in touch with him if interested.

Prayers/Thoughts

@Pump It - cataracts surgery-wife

Traveling mercies for all HIMS

-AISISOMSA

1-2-3-F3


Backblast: Sunday, March 23, 2025

AO: #the-amazon-

Q: @Wallace

PAX: @Tag @Wallace @Meatloaf @Suga' @Mose @Grounds

Count: 6

FNG: 0

Moleskin: 34 degrees, no wind. clear skies.  Went over the run route. @Suga' and @Meatloaf had already ran some distance before doing some training. @Grounds led a ruck route and left a little earlier so we missed him in the name-o. Runners passed Grounds on ruck back to the Amazon. Running north on thornwilde hill we saw a nice view of the sun rise that made it worth the challenge this morning!

Warm-O: Everyone came prepared and ready to run some hills.

The Thang: Can I Get a Hill? Yeah!

Pax ran 5.5-6 miles with the intention to “run for the hills”  in Thornwilde neighborhood. We re-grouped in the cul-de-sac in northcross and each pax Q’d merkins, plank jacks, jump squat, sit ups, and another exercise I can’t remember. We made it back with good timing and ran an extra .5 mile around the school parking lot. Well done!

Announcements

COT - I shared a blog post from a friend about intentional time parenting. Pax discussed parenting challenges and methods to help be better fathers. Working together with our spouse when we notice one another struggling.

TAPS

Short prayer for patience and intentional time with our kids

AISISOMSA…1.2.3 F3!!!

 (edited)  

Backblast: 3/21/25

AO: #the-amazon-

QIC: @Suits

Count: 17

PAX: @Pump It @Wallace @DNA @Suga' @Boost @Croft @Shooter @Shutdown @Lyft @Shamrock (F3 JefCity) @Mose @Odd Job @Gearhead f3 Jeff City @KOA @Shades FNG (Michael, @Pyro)

FNG: 1 (Michael “Pyro”, PP  @Gearhead f3 Jeff City, DR)

Moleskin: cool morning but not too bad, low 30s but felt like 20s. A bit cold for basketball but cold never stopped us before.

Warmo:

Jog down and back

High knees down and back

Butt kicks down and back

Side shuffle down and back

Karaoke down and back

Jog down and back

The thang: March Madness BBall

5-on-5 basketball

Team names will be an F3 movement: teams picked Rosalitas, Pickle Pounders, and Monkey Humpers as names

Winners - 10 reps of winner name

Losers - 20 reps of winner name

Teams not playing rotate 50 merkins and 10 suicides until game was over

Finished with some MARY:

Rosalitas

LBCs

Heels to Heaven

Low plank hold

Announcements: @Wallace has flyers for F3 5k, sign ups for 5k, convergence next Saturday at Freedom Park, shirt run closes this week

COT: Laurna’s fight, @Coach to feel better, @Wallace surgery

AISISOMSA

1.2.3.F3 

BACKBLAST: 3/19/25, 5:30 AM

AO: #the-amazon-

QIC: @Smoke

PAX: @Finisher, @Pump It, @Shades, @Mose, @Tag, @Meatloaf, @Suga', @Boost, @Goose, @Grounds, @ZAP, @DNA, @Stallion, @Croft, @Wallace, @Suits,

@Wolverine

Coupons: Yes

FNGs: None

Count: 18

WARM-O-RAMA:

SSH x 20

GG x 10

Rocket Balboa x 15

Michael Phelps OYO

Partner work: bear crawls, long mosey and burpees

The Thang:

EMOM x 20 minutes - 4 total rounds with 5 exercise each round, rest as needed between rounds

Round 1 (10 reps)

Coupon Devils Press

OH Coupon lunge

Dive Bombers (modify with Mercian’s as needed)

Burpees (modify with up-downs)

Coupon Thrusters

Round 2 (12 reps)

Coupon Devils Press

OH Coupon Lunge

Dive Bombers (modify with Mercian’s as needed)

Burpees (modify with up-downs)

Coupon Thrusters

Round 3 (14 reps)

Coupon Devils Press

OH Coupon Lunge

Dive Bombers (modify with Mercian’s as needed)

Burpees (modify with up-downs)

Coupon Thrusters

Round 4 (16 reps)

Coupon Devils Press

OH Coupon Lunge

Dive Bombers (modify with Mercian’s as needed)

Burpees (modify with up-downs)

Coupon Thrusters

Abs

1x 20 BBSU

1 x 20 coupons lift overs

1 x 10 coupon L crunch

1 x 30 coupon march

1 min finisher of BBSU

Announcements

Prayers request

AISISOMSA

F3 on 3


Backblast: Monday, March 17th 2025

AO: #the-amazon-

QIC: @DNA

PAX: @KOA, O'@Suga', @Croft, Irish@Wolverine, @Boost, @Shades, @Grounds, @Suits, @Smoke, William@Wallace, @Shutdown

Count: 12

FNG: 0

Moleskin: Happy St. Paddy's Day from #the-amazon-! Like true Irishmen, the elements didn't keep us from getting our hard work done. A collection of my favorite fast-paced Irish tunes helped us get our reps in to the beat of the drums, fiddle, and pipes. We ended COT with a prayer from St. Patrick himself. Erin go bragh! 

Warm-O-Rama:

The Thang:

4 super sets of 4 moves, 17 each move OYO repeated twice with 400m mosey after each completed super set, pick up 6 and move to next set:

Set 1: Dublin Back

Set 2: Galway Bis & Tris

Set 3: Killarney Quads

Set 4: Belfast Abs

Mary:

Shoulder Tap Relay

COT:

@Smoke's VQ on Wednesday - Let's get out and support him!

Information for upcoming men’s camping experiences at veterancamp.us and fathersoncamp.us

Laurna’s 5K - volunteers needed

@Grounds wife Amanda doing well, but in need of prayers for better sleep and needed rest

@Wallace's mother in law cataract surgery

@Suits son Tucker bouncing back from adenoids surgery and tubes

Continued prayers for Laurna and her family

AISISOMSA

1-2-3 F3! (edited) 


BACKBLAST 03-14-2025

Iron Sharpens Iron Triathlon

AO: #the-amazon-

PAX: @DNA @Odd Job @Outlier @Boost @Smoke @Mose @Tag @Wallace @ZAP @Wolverine @Shutdown @Stallion @Farm Boy @Suits @Meatloaf @Stark @Finisher @Suga' (QIC)

FNG: 2!!  Kyle - @Lyft (PP - @Stark) Chuck - @Squatch (PP - @Outlier)

Count: 20

THE MOLESKIN:

The morning air was crisp, but the competition was hotter. PAX rolled in ready to throw down in the first-ever Iron Sharpens Iron Triathlon. Lungs burned, muscles screamed, and strategies were tested as teams battled for glory across three brutal events. The energy was relentless, and no one held back. Rivalries were formed, friendships were strengthened, and at the end of it all, iron sharpened iron.

WARMORAMA:

THE THANG:

Teams of three competed across three grueling events. All PAX participated in each round. First round was 10 minutes and rounds 2 and 3 were 6 minutes.

The Gauntlet

The Grinder

The Getaway

Scoring: Teams earned points based on placement in each event (1st place = highest points, last place = lowest).

Final Standings & Rewards:

3rd Place - 39 points Team 5

2nd Place - 42 points Team 3

1st Place - 43 points Team 1     Congratulations! Reply with on backblast with your names! 

Team 1 will all receive personalized F3 Shirts and have undeniable bragging rights!  Team 1 scored 40 points during the Triathlon, but thanks to @Smoke @Squatch, one of our FNGs, he earned their team an extra 3 points by crushing the Burpees during seeding.  He got 43!

MARY:

None

ANNOUNCEMENTS:

COT:

Prayers for Laurna and family

@Suits son surgery today for tubes & Adnoids

@Grounds wife

AISISOMSA (edited) 


Backblast!

DATE: 2025-03-12

AO: #the-amazon-

Q: @Shades

PAX: @Mose , @Croft, @DNA, @Wallace, @Suga', @Grounds, @Pump It , @Boost, @Suits

COUNT: 10

MOLESKIN: Low 40s and dry.

WARM UP:

-SIDE STRADDLE HOPS - IC 25

-MICHAEL PHELPS – OYO

-GRASS GRABBERS – IC

-WORLD’S GREATEST STRETCH – OYO

-WILLIE MAYS HAYES  - IC

-MOSEY AROUND BUS LOOP

THE THANG:

Partner workout swapping exercises for 5 minute sets

SET 1:

P1 Killer roos half court and back

P2 Crunchy frog

SET 2:

P1 Triple Pump squat x10

P2 Merkins

SET 3:

P1 Run bus loop

P2 Coupon dead lift

SET 4:

P1 Frog squats x15

P2 Curls

SET 5:

P1 Coupon lunges half court and back

P2 Uhaul

SET 6:

P1 Suicide run basketball court

P2 Thrusters

Penguin tap relay

Announcements: Sunday run ruck at Amazon needs a Q.

@Grounds - Crossroads Church camps coming up: Veteran camp & Father son camp

Celebration Cleveland clinic discussed multiple treatment options for  Grounds wife Amanda

AISISOMSA 1-2-3-F3 

Backblast: 03/10/2025

AO: #the-armory

QIC: @Clouseau

PAX: (6) @Wilson @Mr. Chow @Grinder @scorch @Feedback

Warm-O-Rama

Michael Phelps during the Core Principals

Forgot Disclaimer

25 SSH IC

25 Grass Grabbers

 Thang: Four Corners

 Add a new exercise at each corner, but keep the previous exercises. Exercise 1, 7 reps; Exercise 2, 14 reps; exercise 3, 21 reps; and exercise 4 28 reps

 Round 1

·    Burpee

·    BBSU

·    Split jumping squats

·    Merkins

Round 2

·    Coupon squat

·    Coupon shoulder press

·    Curls

·    Dips

Round 3

·    Jump squats

·    Merkins

·    Lawn mowers (21 each arm each round)

·    Dips

Round 4

·    Diamond Merkins

·    BBSU

·    Carolina Drydocks

·    Rocky Balboa

Mosey to pavilion:

5 minutes of bench step ups

25 Derkins CC

20 Irkins CC

15 split squats (one leg on bench) CC – Each leg

10 Supermans IC

20 Dips CC

Mary:

 25 flutter kicks IC

 25 American Hammers IC

4 rounds of 30 seconds leg lifts (6 inches off the ground)

Recover Recover

Announcements: Convergence end of this money, see other backblast

Prayers: @Grinder sold his house, thanks for the payers. @Feedback getting an MRI

As Iron Sharpens Iron So One Man Sharpens Another. 

Backblast 3/9/25

AO: #the-amazon-

PAX: @Mose @Tag @Wallace @Suits @Suga' (QIC)

FNG: 0

Count: 5

Moleskin: PAX reported feeling a bit sore and apprehensive with posting this morning. Despite all setbacks and an hour less sleep these men made the most of their morning and had a solid group run together.

WARMO

Worlds Greatest Stretch OYO

THE THANG

We hit several paths and even did a little trail running for a touch over 5 miles. Hit both the HOA and the non-HOA hoods. Listened to my personal running mix which featured my Diddy Kong racing playlist.

https://strava.app.link/5sbMLgG6ARb

Got back with some time left so we did the bus loop with Indian Run for 5 minutes.

Sprinted approximately 100 meters.

MARY

Run in place 30sec

High Knees 30sec

Butt Kickers 30sec

World's Greatest Stretch OYO

Announcements:

Convergence on 3/29 at Freedom Park.

F3NKY 5K 4/26

Looking for someone to step up as the Retention Q.

COT:

@Grounds' family

AISISOMSA (edited)  

BACKBLAST

Date: 03-07-2025

AO: #the-amazon-

Q: @KOA

PAX: @Wallace @DNA @Suga' @Overflow @Odd Job @Pump It @Suits @Farm Boy @Tag @Mose @Wolverine @Boost @Croft @Shades @Smoke

FNG: 0

Count: 16

THE MOLESKIN: Temps in the 30s again but dry. 16 HIM posted to leave some sweat equity in the TES parking lot.

WARMORAMA:

Hillbillies – IC/20

Tie fighters – forward/flapjack – IC/12

Fast feet

Popeye punches (aka: Matt Foley’s “Living In A Van Down By The River” get-back-on-the-right-track!) – IC/20

World’s greatest stretch

THE THANG:

Triple nickel triangle – 5 reps at start, run to 1st point, 5 more reps same exercise, run to 2nd point, 5 more reps, back to start. Executed for 15 minutes

-Smurf straddle hop

-Navy Seal Burpee

-Up straddle hop – 5 each leg

-WMD – 3=1

-Side straddle hop

-Wojo squats

-Grocery carry – teams of 2, 1st person use 2 coupons with your wrists thru the holes like your arms are full of groceries / 2nd person X’s & O’s / swap and repeat

-White line fever bear crawl / crab walk– teams of 2, 1st person bear crawl, merkin on every 2nd line; 2nd person crab walks alongside. Swap at end and repeat.

2 rounds of each

Moved to flagpole/school entrance:

Triple check – teams of 3; 1 person held wall squat, 1 person planked, 1 person moseyed around bus loop; rotated positions until all 3 had cycled thru.

MARY:

Broken Bicycle – IC/15

X-Factor – IC/15

Shoulder tap relay to 100

BB situps – 10 on my up

ANNOUNCEMENTS: Dodge ball BD at The Pearl on Saturday, 3/15, @Pump It Qing; @Wallace mentioned there’s a new F3 position called Retention Q for each AO, contact him if interested; @Boost mentioned Conner Boosters fundraiser the evening of 4/26, more info to follow.

COT: @Mose asked for prayers for a neighbor whose father has passed away; @Pump It asked for prayers for a man at Crossroads who has learned he has terminal cancer; prayed for the F3 men who continue to post; gratitude prayers for the fact that we’re able to continue to post.

AISISOMSA / F3 ON 3 

Backblast: 3/5/25

AO: #the-amazon-

PAX: (14) @Wallace (QIC) @Suga'' @Croft t @DNA @Wolverine @Boost @ZAP @Tag @KOA @Grounds @Meatloaf @Finisher @Coach @smoke

FNGs: none

Moleskin: 55 degree morning with 15-30 mph wind gusts. Rained overnight but basketball court was mostly dry from wind. PAX lined up coupons at basketball court end line near the fence before warmo.

Warm-o 

SSH x IC 30 

Worlds Greatest Stretch OYO
Good Mornings Copperhead Style IC x 10

Arm Circles IC x 10

Michael Phelps oyo

merkins copperhead style IC x 5

Squats copperhead style IC x 5

The Thang

Partner workout at basketball court. One PAX does suicide while doing exercise at each line of the court. 1 rep at line 1, 2 reps at line 2 and so on. Other pax does AMRAP of another exercise until partner finishes and then alternate. Mosey around bus loop between rounds after the 6 is in. Hold plank or squat while you wait for the 6.

1 rep - beginning time

2 rep - foul line 

3 rep - beginning 2nd time

4 rep - half court 

5 rep beginning 3rd time

6 rep - foul line 

7 rep - beginning 4th time

8 rep - full court

9 rep - bringing 5th time

45 total reps

Round 1 

Pax 1: Suicide with Merkins

Pax 2: Alternate 10 Thrusters w/ Coupon and 10 Jump Squats 

Round 2 

Pax 1: Suicide Carrying Block and Coupon Squats

Pax 2: Alternate 10 FW  and 10 Rev Lunges with Coupon

Round 3 

Pax 1: Suicide with Burpees

Pax 2: Alternate 10 Curls /10 Rows

Round 4

Pax 1: Suicide Bear Crawl 

Pax 2: 400 m Mosey 

Round 5

Pax 1: Firemans carry around bus loop 

Pax 2: 5 merkins and then Mosey to Pax 1 to alternate with fireman’s carry

Announcements

5k - April 26th, sign up to volunteer if you are able. Dodgeball Q at black pearl 3/15. It was a lot of fun last time.

TAPs

@Wolverine new job opportunity decision this week @Grounds wife. Strong marriages 

Backblast!

Date: 3/3/2025

AO: #the-amazon-

Q:@Mose

PAX:

@KOA

@Croft

Smoke

@Grounds

@Pump It

@DNA

@Stallion

@Suga'

@Boost

@Finisher

@Wallace

@SwayZ

@Suits

Count: 14

Moleskin: a little chilly, but after a while it felt great.

WARMO:

SSH IC 40

HIGH KNEES IC 20

Grass Grabbers IC 10

OYO Stretch

Long Mosey

THE THANG:

The main even was separated into 2 15-minute HITT sessions. I pre-programmed the workouts using an app called "Seconds Pro". The exercise with time and rest are read aloud automatically by a gentle voice. An eclectic array of music was played during the workout.

First 15-minute HITT (45 seconds working 15 seconds rest) :

Coupon Squats

Coupon Swings

Coupon Curls

Rocky Balboas

Mountain Climbers

Second 15-minute HITT (45 seconds working 15 seconds rest) :

Flutter Kicks with Coupon Press

American Hammers with Coupon

Skaters

X's and O's

Alternating Side Coupon Lunges

MARY:

We held a forearm plank for 3 minutes while I played #the-amazon-'s new AI generated anthem. The lyrics are now forever entrenched in our minds and hearts. Once the song was finished, we went around in a plank tap relay until 06:15.

COT: Prayers for Stallion's parents- his mom unfortunately lost her job due to the job cuts in the government. His Dad is also facing the same reality as he works remotely out of Washington DC. Prayers for Grounds and his family as his wife continues the battle against cancer. Prayers for Smoke's family, as his father-in-law passed away this weekend.

@KOA led us out in prayer.

AISISOMSA

F3 on 3!!!

As promised, I've attached Amazon's new AI generated anthem to this post. Cinder blocks in hand, that's how we roll! Enjoy! 

Backblast!

Date: 3/2/2025

AO: #the-amazon-

Q:

@Meatloaf

PAX:

@Croft

@Mose

@Wallace

@KOA

@Grounds

@Finisher

Count: 5.5 (Finisher was able to join a bit late)

WARMO –

THANG – Meatloaf's 5k challenge.  We had four runners for the challenge. @Croft, @Mose, @Wallace, @Meatloaf.  @KOA and @Grounds rucked today.  The runners did a warmup mile with good conversation at a 9:58 pace.  Re-grouped back at Thornwilde elementary.  We started the 5k and ran out of Treetops and through Thornwilde for 3.1 miles.  Nice work by everyone, I was the last to finish but was able to beat my goal and run it in 26:30.  We all have some solid base times to try and beat during the running season.

Had about 15 minutes left after the 5k.  We met up with Grounds and Finisher and did a recovery walk for 10 minutes. Finished with a pushup waterfall and a round of big boy situps.  Apologies on the cadence for the big boy situps, think I'll stick to civilian count next time!

COT: Appreciation and gratitude for our health and our community.  Prayers for Grounds' wife and I was also very happy to announce that KOA's adoption went through.  Good coffee and good conversation around aging as well.

AISISOMSA

F3 on 3!!! (edited)  

Backblast: 2/28/25

AO: #the-amazon-

QIC: @Suits

Count: 16

PAX: @Mose @Wallace @Wolverine @DNA @Croft @Tag @Suga' @Shades @Finisher @ZAP @Pump It @Boost @Coach @KOA @smoke

Moleskin: Beautiful morning in the 30s. Starting to feel that warmup with the winter gear being left at home. Perfect morning to get the heart rate up and the sweat on!

Warmo:

Grass grabbers IC x 10

Willie Mays Hayes copperhead styler IC x10

Michael Phelps OYO

Motivators start at 5

The thang: Suits 32nd Bday - B.O.M.B.S (3 rounds x 32 reps each movement)

B.O.M.B.S. 1:

(B)onnie Blair’s  OYO

(O)verhead press IC

(M)erkins CC on my down

(B)BS CC on my up

(S)quats IC

Indian Run around bus loop

B.O.M.B.S. 2:

(B)ent over rows IC

(O)verhead tricep ext CC on my up

(M)ountain climbers IC

(B)BS CC on my up

(S)SH IC

Indian run around bus loop

B.O.M.B.S. 3:

(B)ear crawl OYO

(O)ne leg split squat CC on my down

(M)onkey Humpers IC

Rocky (B)alboas IC

Coupon (S)wings CC on my up

Indian run around bus loop

Had some time left over so we repeated Round 1 and Round 2 a second time, finishing off with a shoulder tap relay to 100

Announcements:

F3 5k on April 26th, sign up to help or participate

March convergence, all AOs closed that day Pappy setting up monthly lunch

@Coach for a great season, those kids are lucky to have you and you’re having a major impact on those kids lives

COT: @Ice family, @Grounds wife and family, family of motorcycle accident that ended in fatality ( @Pump It’s boss’ son), @ZAP’s son’s hockey team as they play in the state tourney

AISISOMSA 

Date: 2-26-25

AO: #the-amazon-

QIC: @ZAP

Count: 18

PAX: @Wallace @Boost @Shades @SwayZ @Gopher @Stallion @Finisher @Pump It @Goose @Mose @Wolverine @Suga' @Croft @Tag @Meatloaf @DNA @ZAP @smoke

MoleSkin:

The weather was comfortable at almost 40 degrees. The sky was open and clear with ELON Musk broadcasting our BD via STARLINK(see pic/credit Finisher)

The THANG: That Coupon’s light!

As always a Three Period focus and grind! We gave our coupon a 10 min hugging with a “don’t put it down” during the first period… Circled up for a push/pull sequence of BD events in the 2nd period… and concluded the 3rd ten min period with some new/challenging roll around!

WORMO:

5:30-5:45 

2-Lap Bus Loop - No Man Left Behind/pick up six

5:45-5:55 – 10 MIN

1st - Period – ON the line Basketball Court (DONT PUT IT DOWN)

5:55-6:05 – 10 MIN

2nd - Period - (PUSH & PULL) – Circle Up 2-Sets

6:05-6:15 – 10 MIN

3rd- Period -Roll-Around – Circle up

 

COT:

Extended time of trust and openness after BD. Many topics shared… The HIMS spoke of prayer success and needs, daily work stress and anxiety… healing and vulnerability towards all things that are important. Nothing is too small and knowing we can reach out when led to do so can be very impactful on the recovering/receiving end!

This was big league!

Annoucements:

-5K signup

-FNG challenge is wrapping up -Convergence to Freedom Park on March 29 for 2yr F3NKY anniversary, AOs are closed that day…

-March Q sheet is up- go get some!

-AISISOMSA

1-2-3-F3


Backblast! Back to the Grind

DATE: 2025-02-24

AO: #backblast

Q: @Croft

PAX: @Suga' @Overflow @SwayZ @Suits @Boost @Wolverine @KOA @Shades @Odd Job @Finisher @DNA @Wallace @Mose @Croft , Smoke

FNGs: None

COUNT: 15

The temp felt amazing. One pax rolled in right at 5:29 and then…..lead the workout with his phone dying in middle of BD.  Sorry about the music men!

WARMUP:

Side Staddle Hops IC x 15

World’s Greatest Stretch - OYO

Michael Phelps – OYO

Imperial Walkers – CC x10

Soldiers – IC x 10

Stretch On Your Own – OYO

THE THANG:

Partner assisted pull-ups. -OYO (10)

Super sets. (Curls & Skull Crushers IC) 3 sets of 20ea. 1 set of 15ea.

100ea. Merkins and Coupon Press as a team in increments of 25.

Good Morning – IC x20.

Lawn Mowers – IC x15ea.

Coupon Deadlift – IC x 20.

Long Mosey

Good Morning – IC x20.

Coupon Row – IC x 20.

Coupon Deadlift – IC x20

Coupon Shoulder Press – IC x20.

MARY:

Flutter kicks – IC

BBS – IC x15

LBCs – IC x15

Side Plank L&R w/ Leg Extension -IC x15

Crunchy Frog – IC x10

High Plank Relay to 120 w/Pushup at every 5th count.

Low Plank Relay to 50 time expired.

ANNOUNCEMENTS:

F3 NKY 5k,

COT:

Remember to keep spreading our F3 message. So many men are hurting and need this community and support. KOA spoke of his weekend with “The Fight Camp”. Talked about many young men considering suicide. We prayed for L 

Backblast: 2/23/25

AO: #the-amazon-

QIC:  @Suits

Count: 7

PAX: @Wallace @Croft @Shades @Meatloaf @Carbon (welcome back after a short hiatus) @ZAP

FNGs: none (had 1 good girl, Bell, join @Shades and @Croft during the ruck)

Moleskin: perfect morning in the low 20s with feels like in low teens.

The Thang: runners headed towards the library with pain stations along the run. Completed 5 miles with 3 pain stations. Each pain station had an upper body, lower body, and core movement with 20 reps of each movement.

Ruckers did the Thornwilde/treetops loop to get in 3.3 miles

Announcements :  convergence in March, March Q sheet is up, 5k coming up in April

COT: prayers for everyone getting flu, continued prayers for @Grounds wife and family

AISISOMSA

1.2.3…F3 (edited)  

Date: 02-21-2025

AO: #the-amazon-

Q: @KOA

PAX: @Croft @Finisher @DNA @Boost @Wolverine @Meatloaf @Farm Boy @Shades @Wallace @Suits

FNG: 0

Count: 11

THE MOLESKIN: Still bitter cold but no precipitation. 11 HIM posted for a rucking BD!

WARMO

-Arm circles IC/10

-Grady corns IC/15

-Willie Mays Hayes IC/10

-Calf raises, stretch as necessary               OYO

THE THANG

5 of Hearts - Constant ruck w/vest around full parking lot & bus loop, exercises at 5 different locations along ruck.

Round 1: 5 Burpees OYO

Round 2: 10 Erkins using curb CC/on my down

Round 3: 15 Monkey humpers IC

Round 4: 20 Tin soldiers CC

Round 5: 25 Imperial walkers CC

Cut the Imperial Walkers short after 3 stations due to time, rucked back to start point for a quick shoulder tap relay to about 20.

Announcements: 5k, Convergence in March.

COT: Grounds wife Amanda, Laurna, gratitude for our health and for the HIM of F3.

AISISOMSA

F3 on 3!

Video recorded :01 seconds so no video Name-O this morning. Sorry guys! 

BACKBLAST 2/19/2025

AO: #the-amazon-

QIC: @Outlier

PAX: @Croft @Wolverine @Boost @Suits @Shades @DNA @Tag @Finisher @Mose @Outlier

FNGs: 0

COUNT: 10

MOLESKIN: Pax arrived to a clear ground to work out on but ground was snow covered by the time we were done. Cold morning but we showed up anyway.

WARMUP:

Arm circles IC

Reverse arm circles Ic

Stretch tricep OYO

Michael Phelps OYO

Grass grabbers IC

Worlds greatest OYO

The THANG:

4 rounds of

10burpees over coupon

20 coupon swings

then Run a lap/cardio (2 mins)


2nd Portion:


Run

-20 coupon swings & 20 reverse lunges

Run

-20 overhead coupon press  & 20 coupon squats

-20 coupon dead lifts & 20 coupon curls

-20 Burpees & 20 steps up (2 is 1)

-20 merkins & 20 jumping lunges

Mary: 
crunchy Frog

Bbsu

shoulder tap relay


Announcements:

F3 5K April 26th

COT:

#Laurna’s fight

Croft brought up appreciation for F3 guys pushing him to show up


intentional prayer for @Grounds wife. Intentional prayer needed.

@Outlier work life balance

@Wolverine balancing possible change with work and balancing family life


Until Next time,

Outlier 

Backblast: 02/17/25

AO: #the-amazon-

PAX: (8) @Wallace (QIC) @KOA @SwayZ @Gopher @Wolverine  @Croft @Suits Whitebread (Louisville Downrange “The Boondocks”)

FNG(s): None

Moleskin: 18 F and feels like 4. Slight wind at 10 mph. Parking lot was pretty icy so pax lined up at the school entrance for warmo. Whitebread joined us from Louisville downrange.

Warm-O-Rama:

Imperial walkers x 25 IC

Willie Mays Hays copperhead style IC x 10

Arm circles IC x 10 flapjack

Good Mornings copperhead style IC x 10

Stretch OYO

THE THANG: Rocky IV Montege

Part 1 -  1 min amrap partner workout / 2 RD

Partner A does weighted exercise / partner B does cardio. Switch stations after Partner A does cardio.

Wood chop w/ kettle bell 12 kg or 12 lb

Gorilla rows  w/ 12 lb dumbells

Shadow Boxing w/ 5 or 8 lb

Uppercut rotating w/ 25 lb dumbell

Cardio IC between weighted exercise

Mountain climbers

Rocky balboas

SSH

High Knees

Plank Jacks

Part 2

Merkins x 15 IC

Curls x 15 IC

OH Press x 15 IC

Tricep extensions x 15 CC

Press x 15 IC

Negative sit-ups 20 IC copperhead

Heals to heaven 20 IC

Freddie mercuries  20 x IC

Squats w/ Coupon CC x 20

Sl dead lift x 15 EA leg CC

Part 3

Plank relay to 100

Penguin relay to 100

Announcements - Cincinnati Cyclones event  last day to sign up is today. Contact @Pump It

TAPS - prayers for @Grounds wife in the hospital that she recovers and returns home soon. 

Backblast: Sunday, February 16th, 2025

AO: #the-amazon-

Q: @Wallace

PAX: @Tag @Wallace @Meatloaf @KOA

Count: 4

FNG: 0

Moleskin: 34 degrees feels like 23. Just above freezing w/ slight rain that eventually turned during the run. 15 mph wind with 31 mph gusts.

Warm-O: Everyone came prepared and ready to run in the elements.

The Thang: 4 HIMs Rise from Graves

@KOA rucked 3.5 early in the gloom

3 runners ran down elmburn to south cross, Williams to graves rd and back. We made it about 3/4 the way down graves before doubling back at just over 10 min / mile pace. Got back with 3 minutes left and did 20 jump squats, 20 rev lunges, 20 air squats.

Announcements

see slack for details on cyclones game this week, 5k in April. Continued growth at F3 and bring your FNGs.

TAPS

@Grounds wife in the hospital. Prayers she recovers and returns home soon 

Backblast: Cold-Hearted Beatdown

Date: 2/14/2025

AO: #the-amazon-

Q: @Suga'

PAX: @Meatloaf @Mose @ZAP @Tag @Farm Boy @Pump It @Coach @KOA @Shades @Wolverine @Wallace @DNA @Croft

FNGs: 0 

COUNT: 14

Moleskin

Mother nature is a nasty *itch and she showed her love on Valentines day by dropping temps below the teens. The men of #the-amazon- press on. Since the weather showed us no love, we made it burn with a breakup beatdown filled with rage.

Warmarama

Arm Circles x 20 IC

Grass Grabbers x 10 IC

Tin Soldiers x 10 IC

@Roadie Warmo (1:15 Tabata style step up 6,7,8,9,10 reps each exercise)

The Thang

Each set is repeated 3 times

Set 1 (Burpee breakdown)

15 reps, 13 reps, 10 reps CC

Air Squats

Plank Kicks

Merkins

Jump Squats

Burpees OYO

Set 2

OH Press x 15 IC

Rows x 15 IC

Set 3

Lt Dan's Magic Legs 5 yards

Cactus Jump Squats (no cheat/no surrender) x 10 OYO

Lt Dan's Magic Legs 5 yards

Cactus Jump Squats x 10 OYO

Long mosey to bottom of Wernz Dr hill and back (.85 miles)

Mary

Shoulder Tap Relay to 100

Announcements

COT

AISISOMSA

1-2-3 F3!


BackBlast

Date: 2/12/25

AO: #the-amazon-

Q: @Meatloaf

PAX: @Suga' @Grounds @Finisher @Tag @KOA @ZAP @Croft @Wolverine @DNA

Moleskin:

Cold morning, basketball court was wet with some slush/ice.  Roads didn't seem much better so we stuck on the court, the thang did not require a lot of quick movements.  No slips and no men ended up on their ass.

Music was a love mix from multiple genres, getting ready for Valentine's day.

No FNG's

Warmup:

Willie Mays Hays - OYO

Grass grabbers 15X - IC

SSH 25X - IC

Arm Circles (15x) - IC

Flapjack (15x) - IC

The Thang

50 reps of the following OYO:

Curls for the Girls

Tricep Dips

Gravediggers

Merkins

Bent over Bicep Row

OH Press

Once we finished our 50 reps of one set, we did a lunge walk to half-court.  Stopping every 3 lunges to do 3 air squats.  Once at half court we did 3 burpees then lunge walked back to our coupons at the baseline.

Repeated the above for about 35 minutes.  Most got through the entire thing once and finished somewhere around Gravediggers/Merkins/Bicep Row.

Grouped up and did the following:

Monkey Humpers - IC - 25

Pickle Pounders - IC - 25

Repeated the above two exercises, but this time in candy cadence (slowly):

Monkey Humpers - ICC - 25

Pickle Pounders - ICC - 25

Finished with a Plank Relay to 50.

Announcements:

Cyclones game Feb. 19th - 2 Dollar beer night, not kid friendly.

F3 NKY 5K April 26 - visit the slack channel for more information.

COT

Gratitude and thanks for our health and ability to work out in the gloom.  Prayers for families that need extra healing.  Discussion about setting aside Pride and listening to our bodies.

AISISOMSA!! (edited)  

Backblast! Battle Buddy Monday

DATE: 2025-02-10

AO: #the-amazon-

Q: @Croft

PAX: @Suga' @Gopher @Grounds @ZAP @SwayZ @Wallace @Pump It @Shades @Suits @Wolverine @DNA

FNGs: None

COUNT: 12

WARMUP:

Abe Vigoda – IC x 10

Grass Grabbers – IC x 10

Pair up and get to know your buddy.  Pax will slow mosey 400m

THE THANG: Team up in groups of two. Partner A. does exercise while Partner B. does 200/400m mosey.

#1. B.O.M.B.S.

#2. BB Coupon Lifts - 200 Curls , 200 Chest Press, 200 Squats, 200 Russian Twists. (Most Pax ran out of time and was unable to complete Russian Twists.)

ANNOUNCEMENTS: Cyclones F2 - Feb 19th, F3 NKY 5K - April 26th. Shirt design is progressing.

COT: We prayed for Mallory, KOA, Laurna, Annie and Amanda for healing.

AISISOMSA! 

Backblast! Runners and Ruckers

DATE: 2025-02-09

AO: #the-amazon-

Q: @Mose

PAX: @ZAP, @Meatloaf, @Grounds, @DNA, @Stallion, @KOA, @Croft, @Suits, @Wallace

FNGs: 0

COUNT: 10

WARMUP: OYO Stretch


THE THANG: Runners: Began at TES and ran to North Pointe Elementary. This was a 2.38 mile route. Every mile the front of the pack circled back to bring in the six, but they weren’t far Behind! At North Pointe Elementary we did a 9 minute TABATA style beatdown to some sick remixes of club music. Finishing with some Journey. We then began the run back to TES. Every mile the front of the pack circled back to pick up the six. We gathered together once more to tackle the hill up Tree Top Lane and ran triumphantly to the finish line to some motivational tunes on the JBL speaker I purchased. (I think I’ll keep it). I captured 4.91 miles on my Apple Watch. We had 5ish minutes left over because the PAX absolutely crushed the running pace. We finished with some Mary. Ruckers finished shortly after and we ran to catch up with them. 

ANNOUNCEMENTS: Many HIMs crushed their usual running pace. Keep it up! Keep showing up!


COT: Please continue to pray for @Grounds’s wife Amanda and his family. This cannot be understated. I was personally overcome with emotion with the COT this morning. It’s been a long time since I have prayed out loud. Please keep the prayers coming. Please pray for @Suits and his family. May we keep pushing each other to show up to make us better men, fathers, husbands, and friends.

AISISOMSA

What an awesome workout this morning- thanks for showing up! I love the Sunday morning run/rucks. What a great way to start the week. Let’s have a great week! 

Backblast: 2/7/25
AO: #the-amazon-
QIC: @Finisher

PAX: (16)   @Suga' @DNA @Farm Boy @Shades @Mose @ZAP @SwayZ @Wolverine @Gopher @KOA @Suits @Coach @Pump It @Overflow @Wallace @Finisher

Moleskin:  30 degrees. Slight wind. Clear skies. We have been seeing Shooting stars at the Amazon BD lately. Met in parking lot where cones laid out our 50 yard field of play

Warm-O-Rama: • Side Straddle Hop • Arm Circles OYO •World’s greatest stretch OYO• Hurdle Stretch •  Butterfly

The Thang.

       Super Bowl Theme beat down 

                     Gridiron Sprints 


Half Time-400 meter mosey

End of regulation-400 meter mosey

Overtime:

2:00 drill

10 yard reverse bear crawl

20 yard bear crawl 

20 yard crab walk 

*Pick 6 50 yard celebration jog to the end zone for the win!

Prayers for Melanie, Laurna, sickness, Croft and other Pax and families, Super Bowl party safe travel

Discussed importance of distraction free rest.

@KOA was the latest HIM to share success with the 20 questions for our M’s. Pax asked that i reshare. See comments

AISISOMSA


Backblast! DNA Hump Day Tabata Beatdown

DATE: 2025-02-05

AO: #the-amazon-

Q: @DNA

PAX: @Gopher @Finisher @KOA @Wolverine @Suga' @Wallace @Grounds @Meatloaf @Mose @Suits @SwayZ @Overflow @Goose @Pump It @Shades @Tag @DNA , 0

FNGs: 1 0

COUNT: 17

MOLESKIN:

30 degrees with a slight breeze to start, but quickly had to shed  layers as the DB heated up. Fast-paced motivational music kept us going through the BD. I don't know about y'all, but I was a sweaty mess despite the temps!

WARMUP:

- Jog to end of court and back

- High knees to half court, butt kickers back

- Walking Knee Hugs down, big skips back

- Heel taps to half court, walking toe touches back

- Carioca to half court, back facing same direction

- Side shuffle to half court, back facing same direction

- Moving SSH to half court, backward SSH back

- 20 Merkins - CC on down

THE THANG:

Tabata Sets (20 sec on, 10 sec off)

Alternating 2 Moves per Set

Starter: 400m Mosey

Set 1: Cross-Straddle Hops x5 / Thrusters x5

Set 2: Big Boy Sit-ups x5 / Coupon Goblet Squats x5

Set 3: Squat Jumps x5 / Freddy Mercuries x5

Halfway: 400m Mosey

Set 4: Derkins x5 / American Hammers x5

Set 5: Chest Press w/ Leg Raise Hold x5 / LBCs x5

Set 6: Bent Over Rows in Deep Squat x5 / Alternating V-Up Toe Touches x5

MARY:

Mary Included in BD

ANNOUNCEMENTS:

- Cyclones game on Feb 19th - $2 beer night

7



Backblast: 2/3/2025

AO: #the-amazon-

Q: @Shades

Pax: @Croft, @Stallion, @Wolverine, @DNA, @Tag, @Suga', @Gopher, @Suits, @Mose, @sway-z, @Coach, @Goose, @Grounds , @Wallace, @KOA

Coumt: 16

FNGs: 2 Gopher (PP - @SwayZ, BB- @Suga')

Wolverine (PP - @Suits, BB - @DNA)

Moleskin: Temps in the low 40s

WARM UP:

-SIDE STRADDLE HOPS - IC 25

-MICHAEL PHELPS – OYO

-GRASS GRABBERS – IC 20

-WORLD’S GREATEST STRETCH – OYO

-WILLIE MAYS HAYES  - IC 10

-TIN SOLDERS - IC 10

THE THANG

Wilt Chamberlains

Named for Wilt Chamberlain’s NBA record 100-point game. The length of a basketball court. Line up and do 100 LBCs, then run to the other side and do 100 squats. Return to the first side to do 100 flutter kicks (each leg), and then finish at the other side with 100 lunges (50 each leg).

Partner workout at 6 minutes per workout

1) 10 count burpee which is a burpee with 3 merkins instead of 1 while partner does grocery carry of two coupons length of basketball court

2) xs and os keeping arms and feet in air creating x and o is bringing it all into a seated v position while partner runs suicide on basketball court

3) We're not worthy which is on your knees, take coupon up and down while partner Lunges half court with Coupons and does calf raises, 10 normal, 10 in, 10 out.

4) Thrusters while partner imperial blocker

Announcements: PNS tubing family event. All discounted spots filled, but still open to join 2/8. Cyclones game 2/19 $2 beer night

AISISOMSA

1-2-3-F3 

Backblast: 2/2/2025

AO: #the-amazon-

PAX: (10) @Wallace (QIC) @Croft @KOA @Meatloaf @Suga' @Mose @Suits @Grounds @Tag @Stallion

FNG(s): None

Moleskin: lower 30s starting out. @KOA got an early ruck in and we got him in the name o Roma before starting.

Warm-O-Rama: Pax started stretching beforehand and were given 20-30s to stretch on own. Went over 5 core principles and mission statement.


THE THANG: 5.4 miles run from Amazon AO to north point school round a bout. @Mose and @Suga' went for the longer route to the round about at the end of north point blvd (just over 6 miles total). Ruckers did 3.5 miles. Routes are in the reply.

Announcements - PNS F2 family event is filled up! Cincinnati Cyclones event (pax only). See slack for more details. Contact @Suits for PNS and @Pump It it for cyclones. @Grounds identified more service opportunities and we discussed how to communicate those.

TAPS - prayers for @Wallace cousin recently getting treatment for alcoholism. @Mose aunts partner passing @Meatloaf friend Michael passed away. @Grounds wife. 

Backblast

Date: 1/31/2025

AO: #the-amazon-

Q: @Roadie

PAX: @Suga' @Mr. Chow @Wallace @Finisher @Soprano @Croft @ZAP

@Tag  @Boost  @Farm Boy  @Pappy - NKY F2

Count: 12

Moleskin

Wet, cool. No shelter.  12 HIMs braved the elements and wouldn’t have wanted to spend this Friday AM anywhere else

Warmarama

Non traditional Tabata style pyramid

1:15 5 rounds

Start 6 reps each exercise 1st round and step up to 10 reps by 5th round

The Thang

OMAHA

6 exercises

3 with coupon

3 without

10 reps at each checkpoint - 90 total

Mode of transport with coupon

Mode of transport without coupon

Exercises

Saved the LBCs for last. A little uncomfortable laying in the swampy parking lot 9 times in a matter of minutes…but as expected all the HIMs were up to it!!!!

Announcements

COT

AISISOMSA

1-2-3 F3!


Backblast: 1/29/25

AO: #the-amazon-

PAX: (17) @Wallace (QIC) @Croft @DNA @KOA @Meatloaf @ZAP @SwayZ  @Boost @Suga' @Mose @Pump It  @Finisher @Suits @Grounds @Shades 

FNG(s): @Whiplash, @Tag (PP- @ZAP)

Moleskin: 38 F in the gloom. Considerably warmer than previous weeks. Didn’t need 2 pairs of gloves and Pax wore less layers. A lot of mumblechatter before the beatdown and battle buddies ( @Croft to whiplash and @DNA? To Tag) of FNGs were assigned before BD.

Warm-O-Rama:

Imperial walkers x 25 IC

Willie Mays Hays copperhead style IC x 10

Arm circles IC x 10 fw and flapjack

Good Mornings copperhead style IC x 10

Stretch OYO

THE THANG: completed 37 F3 exercises (see blue font exercise in screenshot) categorized all IC or CC in reps of 10,15,20 or 25 until Qs fatigue. Rows to Groiners were only OYO exercise. 10 s at the each of each round.

Announcements - PNS family event - 10 spots left. Cincinnati Cyclones event (pax only). See slack for more details. Contact @Suits for PNS and @Pump It it for cyclones

TAPS - prayers for health of our pax parents including @Shades dad heart attack @Croft mother throat health. @Boost neighbor @Grounds and wife upcoming treatment. 

Backblast! Monday Mornin' Beatdown

DATE: 2025-01-27

AO: #the-amazon-

Q: @Croft

PAX: @Shades @DNA @Grounds @Suga' @Pump It @Suits @SwayZ @KOA @Wallace @Finisher

FNGs: None

COUNT: 11

WARMUP:

LISS (7mins)

A. Abe Vigoda

B. Pair up and get to know your buddy.  Pax will slow mosey for 5min.

THE THANG:

Classic Coupon Lifts (Full Body 20mins )

10 Coupon Squats – CC (On my up) x6

10 Coupon Chest Press - IC x6

10 Coupon Shoulder Press - IC x6

10 Coupon Curls - IC x6

HIIT (10mins)

5mins - Sumo Squat, Jump Forward, Jump Back. Repeato.

5mins - Sumo Squat Jump, Pogo Pogo, chop

MARY: (5mins)

Side plank with bent knee and leg extensions. CC -15 each Side

Side plank dips. CC - 15 each side.

Crunchy Frogs IC - 13 (Time Exceeded)

ANNOUNCEMENTS: F2 Family Tubing in Feb - 40 spots available and Suits has 25 committed. Get your spot now while there is room. Feb FNG Challenge

COT: We talked about integrity. We talked about Laurna's Fight. We prayed for strength to endure and healing for the sick. 

Backblast:

Date: 1/26/25

AO: #the-amazon-

Q: @Suits

PAX: @KOA @Suga'  @Mose  @ZAP  @Wallace  @Grounds

FNG: none

Count: 7

Weather was high 20s and made for a nice refreshing run/ruck

Stretch OYO

The Thang: point to point run with movement after each lap. Route was Thronwilde Elementary to Oakview to Lumberjack to Treetops back to Thornwilde Elementary. 25 movements at TE once the 6 returned. Runners got between 5.5-6.5 miles over 4 laps

Move 1: merkins

Move 2: squats

Move 3: rocky balboa

Move 4: Bonnie Blair

Announcements: Feb FNG challenge, Feb Q sheet out. Reminder to only take 1 Q until the 1st.  Tubing at PNS on 2/8. Cyclones on 2/19.

COT: prayers for all PAX, especially any struggling through this time of the year.

AISISOMSA

1.2.3 F3 (edited)  

#backblast @channel

Date: 1-24-25

AO: #the-amazon-

QIC: @ZAP

Count: 11

PAX: @Boost @Number 5 @Croft @Wallace @Suga' @Mose @DNA @Suits @Shades @KOA @ZAP

MoleSkin:

The weather was a comfortable 10 degrees on the ICE-Court. We were blessed with a Three Period work out by Guest Coach Herb brooks(Miracle) making an appearance with a whistle…The HIMS ran up and down the ice court together as one unified unit with each whistle blow and the Coach yelling Again!!  Period two and three had partner exercises that kept the heart moving quick and the outside temp feeling warm… WAY to work today Gents!

WARMO: 10 Min

5:30-5:45

ON YOUR OWN STRETCH - Explanation of BD By @ZAP

5:45-5:55 – 10 MIN

The THANG:

1st - Period - Group on ICE Court (Miracle on Ice)

5:55-6:05 – 10 MIN

2nd - Period - Suicides (PUSH & PULL) - Partner

6:05-6:15 – 10 MIN

3rd- Period -Bear Crawl or Duck Walk (Extra Credit) - Partner

 

COT:

@Number 5- Prayer for Family member

All Gents…Continued prayer for strength, endurance, leadership, travel, and for our Family and Friends!! 

Announcements:

-Snow/Ski @ Perfect North Slopes. See F2 feed for details. Any questions reach out to @Suga

-Tubing @ Perfect North Slopes.

See F2 feed for details and 

-Make sure to invite FNG’s as contest starts next month!

-AISISOMSA

1-2-3-F3


BACKBLAST 1/20/2025

AO: #the-amazon-

Q:

@Meatloaf

PAX:

@Boost

@Wallace

@KOA

@Suits

@Odd Job

@Pump It

@Suga'

FNG: none

Count: 8

Moleskin: 3 degree temp today.  Windchill was -5.  We moved the area to the basketball court to block some wind.  Seemed effective, everyone was in layers.

Warm-o-Rama

Tin Soliders - OYO

Jog in Place - OYO

Michael Phelps - OYO

Group Bus Loop Mosie

The Thang - Never stop moving.  We did 2 minutes of rotating exercises of 2.  Low reps, quick transitions.  Go as hard as you can in the cold.   We followed that up with dealer's choice keep warm exercise (Jog in place, Tin Soliders, SSH) for 30 seconds.

Once we finished the whole circuit, we did a 2x Bus Loop Mosey.

2 mins - Repeat 2 exercises as many times as possible

Merkins (x5)

SSH (x5, 2:1)

30 seconds cool down exercise

2 mins - Repeat 2 exercises as many times as possible

Coupon Squats (x5)

Mountain Climbers (x5, 2:1)

30 seconds cool down exercise

2 mins - Repeat 2 exercises as many times as possible

Coupon OP Press(x10)

Burpees (x5)

30 seconds cool down exercise

2 mins - Repeat 2 exercises as many times as possible

Coupon Swing (x5)

Jump Squat (x5)

30 seconds cool down exercise

2 mins - Repeat 2 exercises as many times as possible

Dips (x10)

Motivator

30 seconds cool down exercise

Double Bus Loop

We made it through the above circuit two times.  We finished with enough time for a upright little Mary.

Wall Squat Coupon Pass

Overhead Coupon Squat Relay

Shoulder Tap Relay

ANNOUNCEMENTS: Upcoming ski event and tubing event.  Check slack for details.

COT-Remembrance of MLK day.  Prayers for victims in the LA wild fires and peace and prosperity for our country.  Gratitude for health and community.

AISISOMSA 

Backblast! Sunday Ruck/Run

DATE: 2025-01-19

AO: #the-amazon-

Q: @Croft

PAX: @Meatloaf @Wallace @ZAP @Suits @KOA @Suga' @Stark @Mose

FNGs: None

COUNT: 9

Felt like 13deg with some icy patches. Face was numb for the first mile.

THE THANG: https://www.mapmyrun.com/routes/view/6391552966/

Run group hit 5 miles and the Ruckers humped around 3.

Designed Mini BDs per mile for regrouping the Six.

#1. Combo consisting of (2) Sumo squat jumps, (2) Pogo w/chop left, (2) Pogo w/chop right, (2) Pogo w/chop right. Repeat until group is together.

#2. Repeato 1st exercise.

#3. Plank w/ alternate arm and leg reach until group is together.

#4. Sprinter Crunch until group is together.

#5. Plank Hold for 2mins with 5 merkins to finish at 1hr.

ANNOUNCEMENTS: check slack for F2. Get ready for Feb FNG competition.

COT: Talked about balancing family, F3 and Hard 75 commitments.Prayed for strength.

Get Some! (edited) 

MapMyRun

1/19 Hebron Route

Route from MapMyRun


Backblast: Friday - 1/17

AO: #the-amazon-

PAX: @Wallace,@SwayZ,@Mose,@Finisher, @KOA, @Shades, @Coach, @Croft, @Suits, @DNA, @Mr. Chow, @Roadie, @Pappy - NKY F2, @Pump It, @ZAP, @Suga' (QIC)

FNGs: 0

Count: 16

Moleskin: A comfortable 26° out in our suburban jungle. Great group of men posted ready to make things uncomfortable. Always happy to see them men of #the-armory make their way over to join us!

Warm-O-Rama:

Mosey to parking lot where we had approximately 20 yards marked off from two points

The Thang:

Can't stop, won't stop (38 minutes) Happy 38th Birthday@Finisher

Goal is to keep ourselves moving, no breaks. Build up that cardiovascular endurance. We completed these exercises at each of the 2 points with 3 different sets.

Every 2 minutes = 5 Burpees (100 total) #monthly-challenge 

Round 1 - 13 minutes

Point 1 - Thrusters 5 reps

Point 2 - Hand Release Merkins 5 reps

Round 2 - 13 minutes

Point 1 - BBSU 5 reps

Point 2 - Bonnie Blairs 5 reps (2 is 1)

Round 3 - 12 minutes

Point 1 - Coupon Squats 5 reps

Point 2 - SSH 5 reps (2 is 1)

Transport between points rotates these 3 movements throughout the Thang

Bear Crawl

Lunges

Murder Bunny

Mary:

Movements completed for 4 minutes, no breaks

Windshield Wipers

Heals to Heaven

Butterfly Kicks

Rosilitas

Spent too much time explaining my convoluted Thang so we didn't have time for this.

Announcements:

COT:

General appreciation for all the men who continue to support each other.

AISISOMSA


Backblast: Wednesday - 1/15/2025

AO: #the-amazon-

QIC: @Mose

PAX: @Wallace @Suits @Finisher @KOA @Grounds @ZAP @DNA @Suga' @Meatloaf @Odd Job

FNGs: 0

Count: 11

Moleskin: A crisp -1 degrees, and we felt it. It was one of those mornings you wish you had hand warmers.

Warm-O-Rama:

THE THANG:

Today we focused on TUT (time under tension). I introduced a new cadence type called “Candy Cadence” that I found online from other F3 locations. Although not officially in the lexicon, it worked for us. The cadence goes like this:

1…2…3…(Down) Hold… (UP) Count 1

1…2…3…(Down) Hold… (UP) Count 2 etc, etc… until desired reps reached.

This cadence was referred to as “ICC” or “In Candy Cadence” (No relation to @Suga') when called.

Circuit 1

Coupon Squats 10 ICC

Merkins I0 ICC

Coupon Deadlifts 10 ICC

Slow Flutter Kicks 12 ICC

Derkins 10 ICC

Mosey around Bus Loop

REPEAT 3 TIMES

Circuit 2

Slow Coupon Sit Ups 10 ICC

Leg Raises 10 ICC

WW3 Sit Ups 10 ICC

Plank Hold with Reach 12 ICC

Mountain Climbers 20 IC

Mosey around Bus Loop

REPEAT 2 TIMES

The Finisher (No relation to @Finisher)

Perform 5 Each

Coupon Squat

Merkins

Curls

Flutter Kicks (4=1)

Decrease by 1 after each round. When finished hold plank.

COT:

It’s cold outside. No announcements made.

TAPS:

Please keep Grounds wife, Amanda, in your continued prayers. We reflected on Jesus’s suffering and how it gives us strength knowing God’s own son suffered for us. Please also keep KOA in your prayers for the continuance of his Grandson’s custody hearing.

After today’s news in Israel, I also now pray for the safe return of the hostages and for healing to begin with those families impacted by the senseless terrorist attack on October 7th.

AISISOMSA

123… F3! 


Backblast: Monday - 1/13/2025

AO: #the-amazon-

QIC: @DNA

PAX: @Wallace, @Odd Job, @SwayZ, @Boost, @Grounds, @Mose, @Meatloaf, @Finisher, @Suga', @KOA, @Shades, @Coach, @Croft, @Suits, @DNA

FNGs: 0

Count: 15

Moleskin: Thermometer said 30 but it sure felt a lot colder. Some PAX (Q included) underdressed a bit, but it didn't matter, we warmed up quick!

Warm-O-Rama:

The Thang:

Pyramid Set of 5 F3 Staples - Total 450 reps:

Set 1: 10 reps - Mosey

Set 2: 20 reps - Mosey

Set 3: 30 Reps - Mosey

Set 4: 20 Reps - Mosey

Set 5: 10 Reps - Mosey

5 Min Partner Workout:

Partner 1 runs the bus loop while Partner 2 does Big Boy Sit-ups, switch off until time

Mary:

Thruster Up/Down Relay to 100

Shoulder Tap Relay to 100

COT:

Announcements:

TAPS:

Prayers today for @KOA at 12:30pm as he has his hopefully final custody hearing for his grandson. This has been a long process for his family and we all pray today that it can be done.

Prayers for all the students and teachers back to school today after a LONG Christmas break. Parents rejoice!

AISISOMSA

1 2 3 - F3!


Backblast: 1/10/24

AO: #the-amazon-

QIC: @Finisher

PAX: (15) @Shades @Boost @Stallion @Croft @Odd Job @ZAP @Golden @Mose @KOA @Suga' @Coach @Suits @DNA @Wallace @Finisher

Moleskin: 15 degree morning. Low winds and dry/snow free deck was a nice change.

Warm-O-Rama: • run in place • high knees•butt kicks• michael phelps •  30 second stretch OYO

The Thang.

Segment 1

400 meter run/ 5 burpees

10 coupon squats CC

10 body squat with hold CC

10 jump squat with hold CC

Competition:hold the longest squat with coupon above head.

Segment 2

400 meter run/ 4 burpees

10 full curls IC

10 high curls OYO

10 low curls OYO

10 full curls IC

Competition: who could hold coupon the longest with elbow at 90

Segment 3

 400 meter run/ mid mosey Rocky Balboa/3 Burpees

10 Irkins CC

10 alternating Irkins OYO

10 Derkins CC

Competition: AMRAP Merkins 1:00

Segment 4

400 meter run/mid mosey Rocky Balboa/2 burpees

10 overhead press with holds CC

10 Thrusters OYO

10 overhead head press with holds CC

Competition: AMRAP Carolina Dry Docks 1:00

400 meter run/1 burpee (may have missed a round or two of burpees… pax did not care enough to remind the Q )

Mary:

Protractors on 6 with in and outs and flutter kicks

Competition:Mountain climbers AMRAP 1:00

Heels to heaven X 15 OYO

Shoulder tap relay to 6:15

Announcements: I will be handing the F1 torch to @Suga' effective March 1.


Belt being awarded tomorrow at Black Pearl.


F2 events coming up skiing/putt putt/tubing. See previous announcements for date and times. Contact F2 for questions.

Prayers for homelessness during cold, displacement during CA fires, kids and parents during snow days and beyond. @KOA court date Monday at 11:30. Please join me in picking KOA up for this. Pray for closure!

AISISOMSA

 Coffee F2 time after… 

Date: 1/8/25

AO: #the-amazon-

Q: @Suits

PAX: @Suga' @Pump It @Croft @Grounds @Odd Job @Wallace @ZAP @Boost @Shades @Finisher @DNA

FNG: 0

Count: 12

Moleskin: chill in the air with single digit feels like temps after the big white out snow. Everyone was surprised by the unexpected flurries and slight snow covering but that didn’t stop us from getting comfortable

Warmo

-high knees

-grass grabbers x 15 IC

-Motivators x 5

-Grady corns x 10 IC

The thang:

AMRAP (90 second move with bus loop mosey after each movement, 30 second rest after run)

Circuit 1 - upper body

-Curls

-shoulder press

-coupon raises

-coupon swings

-standing skull crushers (triceps)

Circuit 2 - back and legs

-coupon DL

-coupon squat

-coupon row

-Bulgarian split squat (foot on coupon, alternate every 5)

-wall sit coupon relay

Extra Time

-irkins

-plank hold

COT: Chase Floyd positive results, TKO family, Milkshake’s upcoming surgery

Announcements: PNS ski event on 1/24, reach out to @Suga' if you have questions / PNS tubing event poll on The Amazon channel to narrow down day/time, reach out to @Suits if you have questions, this is a family friendly event so encouraged to bring your M and kids / F2 golf event see F2 channel for more details

AISISOMSA

1.2.3.F3 

Backblast! Snowmaggedon

DATE: 2025-01-06

AO: #backblast

Q: @Croft

PAX: @Stallion @Odd Job @ZAP @Wallace @KOA @Mose @Finisher @Meatloaf @Grounds

FNGs: None

COUNT: 10

With windchill, it was around 8 degrees with a little sleet dropping on us. We gathered on street near school since everything was covered in 10+ inches of white pouda.

THE THANG:

We piled in the back of Zap's Gladiator Rubicon (aka Hector). 4 in cab, 4 in bed, and (2) on tailgate. We shoveled and salted the driveways and steps for (1) widow, (1) Pax who is admitted in hospital, and (1) elderly couple. Time exceeded and few stuck around for extra credit. We were able to help each other shovel our own driveways x 3. Suga' got stuck on the way to our BD. He shoveled himself out and (2) neighbor's driveways as well. Zap knocked out another neighbors driveway on his trek home. Without counting Pax's driveways, we shoveled 6 local driveways for people in need.

COT: KOA took us out in prayer. We prayed for safe commutes and for first responders. Please check out replies for other HIMs who stepped up in their local neighborhoods and blessed those around them. 

Backblast: 1/5/25

AO: #the-amazon-

PAX: (6) @Wallace (QIC) @Croft @KOA @Odd Job @Suga'  @Mose @Suits

Moleskin:  24 degrees and no wind. Perfect weather to go for a long run. Went over F3 mission. Pax briefly discussed game plan and route. KOA started early and was mid ruck.

Warm-O: Everyone briefly stretched before 7 and started running after posting.

The Thang: 5-6 mile run for runners and 3.5 route for ruck. Thanks @Suga' for setting the runners route!

Announcements - first run/ruck was a success and everyone enjoyed it. Will continue on Sundays.

TAPS - safety of everyone during the snowstorm (edited)  

Backblast: 1/3/2024

AO: #the-amazon

PAX: (16) @Wallace (QIC) @Croft @DNA @KOA @ZAP @Boost @Suga' @Mose @Roadie @Farm Boy @Suits @Finisher @Odd Job @Soprano @Meatloaf @Stallion

Moleskin:  34 degrees but feels like 26. ground was wet and wind was blowing. Exercise reps set for polar vortex prep at feels like temp during warmo.

Warm-O

• SSH  x IC 49 (commerate Alaska becoming state today)

• Worlds Greatest Stretch OYO

• Good Mornings Copperhead style IC x 10

• Arm Circles IC x 10

• Willy Mays Hays x IC 10 ( 5 EA Leg)

Michael Phelps oyo

Polar Vortex Prep Beatdown

Legs at the Wall

• Wall Sits 60 secs x 2 pass the coupon

• Jump Squats x CC Feels Like

• Lunges to the fence and reverse back w/ Coupon

• Single Leg Gluten Extensions x CC Feels Like / 2 each leg

• Mountain Climbers x IC Feels like

Soldier Carry to the Flagpole

• Urkins CC x Feels Like

• Curls x IC Feels Like

• OH Press CC x Feels Like

• Rockey Balboas x IC Feels Like

• Derkins CC x 15

Mosey to Parking Lot - Mary

• Pass the Coupon Plank x 3 times around

• Negative Situps x Copperhead Style X feels like

• Peguin Relay x 50

• LBC x Feels like

• Plank Jacks x IC Feels Like

Mosey to Bus Loop- Partner Workout

• Lap 1 – Pax 1 - Mosey, Pax 2 - Swings

• Lap 2 – Skip, Pax 2 – Coupon Press

• Lap 3 - High Knees, Pax 2 - Thrusters

•

Mosey back to basketball court

• Lawnmowers x CC Feels Like /2

• Rows x IC Feels Like

• Bonnie Blairs x IC Feels like

Announcements - @KOA reached out to NOLA F3 for support. @Soprano no Thanks for everyone that joined Yule rush

TAPS - prayers for TKO baby and family. People in NOLA affected by terrorist attack. 

Date: 1/1/25

AO: #the-amazon-

QIC: @shades

Count: 8

PAX: @wallace, @dumbbell, @zap, @oddjob, @stallion, @suits, @grounds

Moleskin: 33 degrees. Some snow fall.

WARMO:

THE THANG: Partner workout every 6 minutes


Announcements:  Dumbbell: keep showing up and keep talking about F3, this time of the year with weather challenges us. Suits bringing up the 75 hard (or medium/soft) begins today.

COT: chase floyd prayers and grounds wife Amanda. Citadel’s TKO and his wife had their child early at 31 weeks.

AISISOMSA

1.2.3.F3


Backblast! End of Year Assessment

DATE: 2024-12-30

AO: #the-amazon-

Q: @Croft

PAX: @ZAP @KOA @Grounds @DNA @Shades @Wallace @Suits @Odd Job @Stallion @Boost

FNGs: None

COUNT: 11

Temp started around 44 degrees and dropped a 3-4 deg during the workout.

WARMUP:

Grady Corns IC x 20

World’s Greatest Stretch – OYO

Grass Grabbers -IC x 10

Stretch On Your Own – OYO

THE THANG:

#1. Burpee Fitness Test

A simple test of strength endurance, agility, balance, and coordination.

AMRAP – 5mins – Record your number for next year. (Spartan fit, Adult men must get over 85 in 5 minutes. Most should be able to more than 30.) If interested, use link to determine how you scored. https://strengthlevel.com/strength-

#2. Crunchy Frog (P90x Version In’s & Outs Core Strength Test)

AMRAP not to exceed 5mins– Record Number (Should be able to do at least 25). * Most finished within 1min 30sec.

#3. Finisher (3 Sets of ea.)

1. 20 Coupon Squats – CC (On my up)

2. 20 Big Boy Sit-ups – IC

3. 20 Jump Squats – CC (On my up)

4. 20 Rosalitas - IC

5. 20 Flutter Kicks - IC

6. 40 Coupon Chest Press - IC, 20, 10..

7. 20 Coupon Shoulder Press - IC (2 Sets, 3rd Set Ran out of time)

ANNOUNCEMENTS:

F2 Perfect North 4hr Trip End of Jan.

Date & Time - TBD (POC - SUGA')

F2 Perfect North 2hr Trip Pax Family Friendly

Date & Time - TBD (POC - Suites)

Next Big Amazon AO PUSH Coming in 2025 - Run/Ruck - Sunday Mornings. More 

Date: 12-27-24

AO: #the-amazon-

VQIC: @ZAP

Count: 20

PAX: @Boost @Wallace @Suga' @Stark @Roadie @Pappy @Stallion @Croft @Suits @KOA @Mose @Grounds @Finisher @Dumbbell @Wilson @Mr. Chow @Shades @Odd Job @DNA @ZAP

MoleSkin:

The weather was a comfortable mid-40's. Mother Nature tried a light spitting but tapered off quick as we were creating more sweat from the bear crawls than what was falling from the sky! The HIMS showed up and we got after it to be apart of the 3% for the day! FYI- Glow twigs were added to the BD for cool factor only...

WARMO: 10 Min

• -Long Mosey- No Man Left Behind/pick up six

• 25 -Side Staddle Hop - IC

• 20 -FlapJacks - IC

• 20 -Stir the Pot - IC

• 10 -On your 6 Windshield Wipers - IC

ON YOUR OWN STRETCH - Explanation Hockey period BD By @ZAP

The THANG :

First Hockey Period:

• 10 Total min Periods - Partner Up:

◦ 5 Min - Suicides / Imperial Blocker with Coupon - OYO

◦ 5 Min - Crab or Bear Crawl / Alternating Jump Squat

**Carry coupon to Bus Loop...

Second Hockey Period:

• 10 Min Total - Partner Up:

◦ 5 Min -Left - Bus Loop Relay / Squat with Overhead Coupon Press

◦ 5-Min - Right - Bus Loop Relay / Coupon Curl

Third Hockey Period:

• 10 Min Total - Partner Up

◦ Bearmuda Triangle - OYO

**perform one burpee at first marker and crab/bear crawls to 2nd marker, 2 burpees and crabbear crawl to 3rd marker, 3 burpees and crab/bear crawl back to 1st marker.

COT:

Chance Floyd- Prayer to defeat Cancer

@Suits-prayer for favorable cardiology results/appointment

@ZAP Mother-N-Law Surgery Today

@Grounds - Prayer for wife ongoing successful treatments

Annoucements:

@Pappy last day… Thanks for Everything! Leaders never leave!

-Yule Rush TOMORROW so please coordinate logistics and timing with your main AOQ for Caravan/Carpool Needs... #the-black-pearl #the-amazon- #the-armory #the-citadel #the-executive

-Additionally make sure TO    for Yule Rush so that appropriate supplies/food is procured per @Stark

-AISISOMSA

1-2-3-F3 

Backblast: 12/23/24

AO: #the-amazon-

QIC: @Suits

Count: 13

PAX: @Suga' @buccee @Boost @DNA @Stallion @Streak @Croft @Odd Job @Grounds @ZAP @Shades @KOA

Moleskin: cool morning with temps in the teens. Not bad since we kept moving the whole time

WARMO:

Motivators x 5

Willie Mays Hays copperhead style IC x 10

Arm circles IC x 10 flapjack

Seal clap/overhead clap IC x 10

Stretch OYO

THE THANG: 25 days of Christmas (day = reps for non-cardio movements)

Extra Time:

Balls to the walls x 25

Wall sit relay x 100

Penguin relay x 100

Al Gore relay (PAX hold Al Gore while one runs around circle, next PAX runs when other returns to circle)

Announcements: Yule rush next Saturday meet at 6:15 for carpool, check slack for BD times during the holidays

COT: everyone traveling for holidays, those feeling depressed around holidays

AISISOMSA

1.2.3.F3


Backblast: 12/20/2024

AO: #the-amazon-

QIC: @DNA

PAX: @KOA, @Finisher, @Coach, @Boost, @Buckee (FNG), @Suga', @Wallace, @Mose, @Shades, @Croft, @ZAP (or Boost ), @Stallion, @Roadie, @Suits, @Shutdown, @DNA

FNGs: 1 - @Buckee - PP: @Boost

Count: 16

Moleskin: Balmy 35 degrees and a light mist, a very tropical Amazon day!

Warm-O-Rama:

On basketball court - Dynamic warm up to get the blood flowing

The Thang:

20s in the 30s. We will be performing a total of 20 reps each trip increasing/decreasing rep count by 2 each trip but always equaling 20 total, moseying between sides of the basketball court. All will be OYO until complete. Great beatdown for music, extra weight, and F2 while we get our reps in.

1st 20s:

Curls 2 reps --> 18 reps

Rifle Carry

Thrusters 18 reps --> 2 reps

Squat hold for 6

2nd 20s:

Goblet Squats 2 reps --> 18 reps

Shoulder Carry (alternating)

Bent Over Row 18 reps --> 2 reps

Squat hold for 6

3rd 20s:

OH Press 2 --> 18 - leave coupon on this side

Walking lunges

Merkins 18 --> 2

Mary:

No time for Mary today

COT:

Yule Rush on 12/28, coming up quick. We will use Slack to coordinate carpooling. @Wallace will put out a signup sheet for breakfast items.

Continued prayers for our F3 Grounds, his wife, and their family.

Prayers for all those intentions left unsaid.

AISISOMSA

1 2 3 - F3! (edited) 


Backblast: 12/18/24

AO: #the-amazon-

QIC : @Finisher

PAX: @Wallace @Croft @Suits @Meatloaf @KOA @DNA @ZAP @Boost @Mose @Finisher

Moleskin:  The down pour did not stop 10 unreasonable men from getting out for themselves and each other.

Warm-O-Rama: • Side Straddle Hop • Arm Circles IC • Grass Grabbers IC •  400

Meter jog

The Thang.

 Deck of Death

Segment 1

Spades=Curls

Diamonds = lawn mowers

Clubs=overhead press

Hearts = Q school based on name-o-rama number or 400 meters

Joker 20 burpees

Ad=run and reset

Segment 2

Spades=Erkin

Diamonds=Squat jumps

Clubs=blockees

Hearts = Q school or 400 meters

Joker = 25 SSH

Ad=run and reset

Segment 3

Spades=derkins

Diamonds=lunges

Clubs=elf on shelf

Hearts = Q school or 400 meters

Joker = front raise X10

Announcements:Bowling tonight

Conner Basketball game tomorrow

@Wallace is getting CPR trained.  

AISISOMSA 

ackblast!

Date: 2024-12-16

AO: #the-amazon-

Q: KOA

PAX: @Suits @Croft @Pump It @Coach @Wallace @Outlier @ZAP @Suga' @Boost @Finisher @Shades @DNA @Grounds @Stallion

FNG: 1

Count: 16

THE MOLESKIN: Rain did us a favor and held off but still pretty wet out. Temps in low 50’s, excellent conditions for a December BD

WARMORAMA:

-Side straddle hops IC/30

-Grass Grabbers IC/15

-Willie Mays Hayes OYO

-World’s greatest stretch OYO

THE THANG

-Murder Bunny / Jump Squat Relay - teams of 2, 1 person doing Murder Bunnies down & back, other person doing Jump Squats – 5 minutes

-Coupon mosey to end of big parking lot

-Farmer Carry / High Plank Relay – teams of 2, 1 person Farmer Carry 2 coupons down and back, other person doing High Plank – 5 minutes

-Coupon mosey to starting point in bus loop

-Burpee / Bus Loop Run Relay – teams of 2, first person does Burpee’s, other person runs the bus loop – 5 minutes

-Coupon mosey to end of big parking lot

-Karaoke / Overhead Coupon Press Relay – teams of 2, first person Karaoke’s to end of big parking lot, other person does Overhead Coupon Press – 5 minutes

-Coupon mosey to basketball court

-Curls / Suicide Relay – teams of 2, first person does Curls, other person does a Suicide – 5 minutes

-Called an audible, cut the Curls/Suicide Relay a bit short and did wall squat/pass the coupon for 2 minutes to finish.

ANNOUNCEMENTS: Suits mentioned F2 family tubing event in early 2025 at Perfect North, gauging interest right now; Suga’ gauging interest in a snowboarding/skiing event in Dec also; everyone come out to the Conner / Beechwood game AT Conner this Thursday 12/19 to support Coach, Pig will also be broadcasting…wear F3 gear; Wallace mentioned that Suits will be taking over F2 duties at The Amazon; Yulerush 12/28; Finisher mentioned starting a 75 Hard challenge on 1/2/25, info posted in the Slack general chat.

FNG Name: PP Outlier brought FNG Adam Mulliken, Suits stepped up as BB, we now welcome Streak to F3NKY!

COT: Prayers lifted for medical/health concerns, especially Grounds M with her pain management and Pump Its cardio test Tuesday; healing prayers on the death of the mother of Finisher’s friends, the Zumbiel family; traveling prayers for all those traveling over the holidays; continued blessings for the men of F3 & their families.

AISISOMSA

F3 ON 3 

Backblast: 12/13/2024

AO: #the-amazon-

PAX: (12)

@Soprano @Golden @Roadie @Croft @Shades @Mose @Suga' @DNA @Boost @Wallace @KOA

@Stallion(QIC)

Moleskin:  22 degrees and dry. Thanks @Mose for letting me take your BD

Warm-O-Rama:

Various hops; single and double leg to get the ankles ready.

Calf stretch

90/90 hip rotations

The Thang:

Agility training-

Speed ladder

Towel sprint

T drill

Box drill

Semi circle tag

Coupon portion:

Broad jump with coupon

10 merkins

Crab walk

20 crunches

Bear crawl

10 coupon swings

Broad jump with coupon

20 chest press

Fun time:

Defense pursuit drill

Closed out with:

Shoulder press relay

Coupon flutter kicks

Plank hold where @Suga' almost beat the black pearl record

COT:

18th for F2 bowling

Conner basketball game 19th to support @Coach

Amazon is closed on Xmas

Yule Rush 12/28 meet at the bb court no later then 6:20am

FNG challenge starting in Feb.. winning prize is a wiener patch from @Soprano.. I think he said he is still modeling it for the group.


TAPS & PRAYER:

Continued prayers for @Grounds and @Slider s wives

“AS IRON SHARPENS IRON SO ONE MAN SHARPENS ANOTHER “

1-2-3 F-3


Backblast: 12/11/24

AO: #the-amazon-

PAX: (11) @Wallace (QIC) @Croft  @DNA @KOA @Meatloaf @ZAP @SwayZ @Stallion @Boost @Mose @Shades

Moleskin:  30 degrees but feels like 24. Light powdery snow but wasn’t sticking to the ground. Really wet ground but no ice on the ground somehow. Suits was feeling sick this morning and passed along workout to lead. DJ DnA on the 1s and 2s.

Warm-O-Rama:

SSH x 25 IC

Willie Mays Hays copperhead style IC x 10

Arm circles IC x 10 flapjack

Seal clap/overhead clap IC x 10

Stretch OYO

THE THANG: Cardio partner workout (8 sets each done for 5 minutes)

When partner returns from bus loop lap, swap movement

SET 1

Partner 1: Bear crawl on bball court with sprint back

Partner 2: bus loop lap

SET 2

P1: burpee broad jump on bball court with sprint back

P2: bus loop lap

SET 3

P1: farmer carry around bball court

P2: bus loop lap

SET 4

P1: rifle carry around bball court

P2: bus loop lap

SET 5

P1: mountain climbers

P2: bus loop lap

SET 6

P1: inch worm merkins

P2: bus loop lap

SET 7

P1: rocky balboa

P2: bus loop lap

Mary

BBS 26 x IC

Announcements - f2 event at Conner basketball next Thursday 12/19 to suppor @Coach and his team. @Suits will take over as F2 at the Amazon next year.

TAPS - prayers for healing for those that are sick. @Grounds wife

 (edited)  

Backblast!

DATE: 2024-12-09

AO: #the-amazon-

Q: @Suga'

PAX:  @Wallace @Croft @Suits @Finisher @KOA @Pump It @ZAP @DNA  @Pappy

FNGs: None

COUNT: 10

MOLKESKIN:  A toasty 50 degree morning with a nice breeze and the grounds moist with the rain that had just ended. Wish every winter morning could be so nice.

WARMO:

SSH IC - 30

Arm Circles  IC - 10 each direction

Tin Soldiers IC - 15

Lunges IC - 15

Worlds Greatest Stretch OYO

Michael Phelps OYO

THE THANG:

Mosy 0.5 miles downhill

Tabata 20 on / 10 off (8 rounds each)

Squat Jumps

Lunges

Burpees

Mosey 0.5 miles uphill

Tabata 20 on / 10 off (8 rounds each)

Upright Rows

BBS

Thrusters

MARY: Ran out of time

Heals to heaven

Flutter kicks

Rosalitas

Baby crunches

ANNOUNCEMENTS:

Congrats to @KOA  for winning the belt for November! This was @Pappy's last time to award the belt.

Yule Rush 12/28 - Check the #general for @Number 5 post with a ton of details.

Cincy Yule Rush 12/21 - @Dumbbell has details

COT:

@Grounds and his wife need our prayers as she continues to seek treatment

AISISOMSA 

Backblast! Alpha Male BD

DATE: 2024-12-06

AO: #the-amazon-

Q: @Croft

PAX: @Farm Boy @SwayZ @Mose @Stallion @Coach @Suga' @DNA @Meatloaf @KOA @Wallace @Suits @Soprano

FNGs: None

COUNT: 13

8 degrees with windchill - Eager to get the blood movin'..

WARMUP:

Side Straddle Hops x 39 - IC

World’s Greatest Stretch - OYO

Soldiers – IC x 10

Grass Grabbers -IC x 10

Stretch On Your Own – OYO

THE THANG:

1. Curls for the Girls (3 Sets of Each Alternating Grip)

A. Inside/Outside-Grip Curls. – IC x 20

B. Inside/Outside-Grip Skull Crushers. – IC x 20

Indian Run

2. Partner Work (200 Primary Rotating Every 25 w/ Secondary Typical - Hold Plank Until the Six is In)

A. 200 Coupon Squats

B. Jump Squats

Long Mosey

3. Partner Work (200 Primary Rotating Every 25 w/ Secondary - Hold Plank Until the Six is In)

A. 200 Coupon Press

B. Burpees

Long Mosey

4. Partner Work (200 Primary Rotating Every 25 w/ Secondary  - Hold Plank Until the Six is In)

A. 200 Lawn Mowers

B. Plank Hold

Long Mosey

MARY:

Flutterkicks - IC x39

LBCs - CC X39

Penguin Tap Relay - IC x55 (Time Limit Exceeded)

ANNOUNCEMENTS: Yule Rush - DEC28

COT: Croft shared that his wife was struggling with his commitment to F3. She felt he was prioritizing F3 and his friends over his family. He reminded the Pax to remember why we participate in F3. To be better husbands, fathers, and leaders in our community. It's important to 

Backblast: 12/4/24

AO: #the-amazon

PAX: (12) @Wallace (QIC) @Finisher @Croft @DNA @KOA @Goose @Meatloaf @ZAP @Stallion @Suga' @SwayZ @Grounds

The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Moleskin:  24 degrees but feels like 14 degrees.

Warm-O-Rama:

SSH 25 x IC

Willie Mays Hays copperhead IC x 12 (6/leg)

Grady Corns IC x 10

Michael Phelps - OYO

Run around bus loop

The Thang 1: “FIVES”

run to 5 cones evenly spaced out 15 yds across the thornwilde pavement. 5 rounds.

4 rounds

5 Burpees

5 jump squats

5 LBC

5 Merkins

5 Burpees

5th round

Blockees

Squat w coupon

BBS

Derkins

Blockees

The Thang 2:

Wall sits 30 sec

Glute extensions 25 x CC

Wall sit passing coupon back and forth

Glute extensions 25x CC

400 m Mosey

The Thang 3:

Partner workout

4 exercises -100 total

Exercise A     Exercise B

Merkins.        plank

Squats.         Al gore

Rows             Superman

LBC.              Leg lifts

Bonus - 6th round

Blockees

Squat w coupon

BBS

Derkins

Blockees

Mary

Plank relay to 100

Pax completed 2 minute free throw challenge with 6 made

Announcements - Hebron parade this Saturday. Meet at parking lot at 9 and parade starts at 10. Christmas party Friday. f2 event at Conner basketball either 12/19 or 1/17. Freed to Lead book copy available for anyone interested in reading. Congrats @Croft for weasel shaker position.

TAPS - @Grounds wife 

Date: 2024-12-02

AO: #the-amazon

Q: @Shades

PAX: @Coach @SwayZ  @Mose  @Grounds @DNA @Suits @Suga' @Stallion @Wallace @Goose @KOA @Croft

Count: 13

THE MOLESKIN: A Chilly 17 degrees

WARM UP:

-SIDE STRADDLE HOPS - IC 25

-MICHAEL PHELPS – OYO

-GRASS GRABBERS – IC 20

-WORLD’S GREATEST STRETCH – OYO

-WILLIE MAYS HAYES  - IC

THE THANG – A play on Christmas song:

12 days of Christmas

1 - 10 Count burpee

2 - 20 second plank

3 - Thrusters CC

4 - Big Boy situps CC

5 - Coupon squats CC

6 - Coupon lawnmower (6 each arm)

7 - Coupon swings CC

8 - Mountain climbers IC

9 - Upright rows CC

10 - Lunges (10 each leg)

11 - Coupon curls IC

12 - Monkey humpers IC

Mosey around the entire parking

Shoulder tap relay to 100

Heel tap relay to 100

ANNOUNCEMENTS: Christmas parade. F3 5k. Pappy and tinker for benefactor. F3 signs. Free throw challenge in 2 minutes. Grounds spiritual challenge.

COT: Prayers for Grounds wife

AISISOMSA

F3 ON 3 

Backblast: 11/29/24

AO: #the-amazon-

QIC: @Suits

Count: 11

PAX: @Shades @DNA @Forrest Gump @Houdini - Chicago Area Q @Dumbbell @Mose @Boost @ZAP @Finisher @Stallion

Moleskin: cold morning in the 20s, kept the blood flowing with a ruck around #the-amazon-

WARMO:

Willie Mays Hays OYO

Quad stretch OYO

Calf stretch OYO

THE THANG: Ruck Friday, we got in roughly 3.75 miles in the 1 hour time

Announcements: Christmas party 12/6, Yule rush 12/28

COT: All those traveling for the holidays

AISISOMSA

1.2.3.F3 (edited) 


Backblast!

Date: 2024-11-27

AO: #the-amazon-

Q: KOA

PAX: @Mose @Shades @Grounds @ZAP @Meatloaf @Finisher @Pump It @Boost @Suits @Coach @DNA

FNG: 0

Count: 12

THE MOLESKIN: Upper 30s but dry, great morning to work up a sweat.

WARMORAMA:

-Arm circles – IC/15

-Grass grabbers – IC/25

-Side straddle hops – IC/25

-World’s greatest stretch – OYO

THE THANG: In honor of the 98th running of the Macy’s Thanksgiving Day Parade this year, we held our own version! 7 stations situated around parking lot, 7 exercises each station/14 reps each exercise…7x14=98. In between stations, PAX “paraded” to next station w/their “balloon” coupon held at either rifle carry or chest carry. Also included references to some Broadway shows to get some show tunes stuck in everyone’s head (need to hit those harder next year!) and added some Radio City Rockettes kicks as some of the exercises…full on Macy’s Parade mode!

STATION ONE – SHOW TUNE “MEMORY” FROM CATS​PARADE TO STATION 3

-COUPON SQUATS

-BIG BOY SIT UPS

-COUPON PRESS ON YOUR 6

-CALF RAISES W/COUPON

-ROSALITAS

-MERKINS

-SIDE STRADDLE HOPS

STATION TWO – THE RADIO CITY ROCKETTES​PARADE TO STATION 4

-JUMP SQUATS

-AMERICAN HAMMERS

-COUPON CURLS

-MONKEY HUMPERS

-ROCKETTE’S KICKLINE ON 6 (AKA: FLUTTER KICK)

-LAWNMOWERS – 14 each arm

-ROCKETTE’S KICKLINE (AKA: TIN SOLDIERS)

STATION THREE – SHOW TUNE “WHEN YOU’RE A JET” FROM WEST SIDE STORY​PARADE TO STATION 5

-LUNGES

-FREDDIE MERCURY’S

-BENT OVER COUPON ROWS

-SQUAT TO CALF RAISE

-HEEL TAPS

-COUPON OVERHEAD PRESS

-ROCKY BALBOAS

STATION FOUR – SHOW TUNE “OKLAHOMA” FROM OKLAHOMA​PARADE TO STATION 6

-COUPON SQUATS

-BIG BOY SIT UPS

-COUPON PRESS ON YOUR 6

-CALF RAISES W/COUPON

-ROSALITAS

-MERKINS

-SIDE STRADDLE HOPS

STATION FIVE – THE RADIO CITY ROCKETTES​PARADE TO STATION 7

-JUMP SQUATS

-AMERICAN HAMMERS

-COUPON CURLS

-MONKEY HUMPERS

-ROCKETTE’S KICKLINE ON 6 (AKA: FLUTTER KICK)

-LAWNMOWERS – 14 each arm

-ROCKETTE’S KICKLINE (AKA: TIN SOLDIERS)

STATION SIX – SHOW TUNE “GONNA WASH THAT MAN RIGHT OUTTA MY HAIR” FROM SOUTH PACIFIC

​​​​​​​​PARADE TO STATION 1

-LUNGES

-FREDDIE MERCURY’S

-BENT OVER COUPON ROWS

-SQUAT TO CALF RAISE

-HEEL TAPS

-COUPON OVERHEAD PRESS

-ROCKY BALBOAS

STATION SEVEN – SHOW TUNE “THE HILLS ARE ALIVE” FROM THE SOUND OF MUSIC

PARADE TO STATION 2

-UP STRADDLE HOP – 14 each leg

-LBC’S

-UPRIGHT ROWS

-ZOMBIE WALK

-HEELS TO HEAVEN

-WORST MERKIN EVER

-SMURF JACKS

ANNOUNCEMENTS: Christmas party 12/6, Hebron Christmas parade 12/7, Yulerush 12/28

COT: @ZAP mentioned friends son recovering very well after chest surgery, answered prayers! @Finisher mentioned fatal crash on 71, prayers for all involved. Travel prayers for everyone traveling for the holiday. Strength & peace for all those struggling w/burdens. As always, so very grateful for the HIM of F3.

AISISOMSA

F3 ON 3 

Backblast: 11/25/24

 AO: #the-amazon-

 PAX: (16) @Wallace (QIC) @Suits @Boost @Grounds @ZAP @Croft @SwayZ Pistol @Shades @Coach @Mose @Goose @Finisher @DNA @Shades @SwayZ

Moleskin: another warm day late November with 50 degrees. Enough lighting to throw the football before warmo, but not enough motor skills at 530 am to catch it.

Warmo

Count a Rama toss the football

Quad stretch oyo

Worlds greatest stretch oyo

Rotate Wrists/neck oyo

Grady corns 10 x IC

Arm circles 5 x IC fwd / rev

The thang 1 “Turduckens”

Line up at the baseline

Thrusters 25 x IC

Up downs 15 x CC

Rows 25 x IC

*Duck walk IC to half court*

Elbow Planks 30 sec

Narrow Merkins x 20 CC

SSH 40 x IC

*Duck walk IC back to baseline*

Tricep extensions  25 x CC

Upright rows 25 X CC

Rocky Balboas 40 X IC

*Duck walk IC to half court*

Elbow Planks 1 min

Narrow merkins x 20 CC

SSH 40 x IC

*Duck walk IC to baseline*

Long mosey - 500 m to thornwilde field

DB drills

40 yd Back pedal x 2

40 yd sprint x 2

The thang 2

2 coupon Partner workouts

Pax 1 Farmers carry to half court and back pax 2 bird dog crunch’s

Pax 1 10 burpees, pax 2  WW3 sit ups

Pax 1 hop over blocks, pax 2 mountain climbers x 25 each leg

Desert

Penguin relay to 100

in and outs x 15 IC

Elbow plank 90 sec

COT:

Announcements

Hebron parade 12/7 @KOA to coordinate

@Grounds planning F3 in December. More details to come.

TAPS

Prayers for peace over holiday for those who’ve lost loved ones or strained relationships. Safe travels. Pistol church has gathering for comfort of those who’ve lost over holidays - contact him for details.

I won’t be at the Wednesday and Friday workout - happy thanksgiving!

AISISOMSA

 1-2-3 F3!


Backblast: 11/22/2024

AO: #the-amazon-

QIC: @DNA

PAX: @Shutdown, @KOA, @Suits, @Odd Job, @Croft, @Mose, @Number 5, @Soprano, @Suga', @Boost, @Farm Boy, @Hornet, @ZAP, @Coach, @Thinker, @PT

FNGs: None

Count: 17

Moleskin: 31 degrees, light cloud coverage, wet, breezy, but who noticed with all the fun we were having! @Thinker let me know I didn't give any water breaks today, oops! Make sure you drink plenty of fluids today, men!

Warm-O-Rama:

On basketball court - Dynamic warm up to get the blood flowing

The Thang:

Full body Tabata-style workout. Each exercise performed for

20 seconds with 10 seconds of rest, repeated for 9 rounds

(4.5 minutes per exercise):

**Tabata Sets****

Set 1: Step-ups with high knee at top

Set 2: American Hammers

Set 3: Lawn Mowers - alternating arm each set

Set 4: Coupon Goblet Squats

Halfway Point: Bus Loop Mosey

Set 5: Thrusters

Set 6: Freddy Mercuries

Set 7: Coupon Side Lunges

Endpoint: Bus Loop Mosey

Mary:

Shoulder Tap Relay to 100

COT:

Please RSVP to the Christmas Party no later than tomorrow. The party will be on December 6th starting at 6pm at 927 Reserve in Newport. $42/person, Venmo @Pappy - @ Carl-Gillman. @Soprano noticed an accident off the side of the road on the way in, prayers for those involved and that they may all be safe. Continued prayers for Grounds and his family. Prayers for all those intentions that were left unsaid.

AISISOMSA


BACKBLAST 11/20/2024

AO: #the-amazon-

Q: @Finisher

PAX: @Finisher (Q)  @DNA @Croft @Mose @KOA @Suga' @Boost @Coach @Wallace @Goose @Grounds @ZAP @Meatloaf

FNGs: 0

Count: 13

Moleskin: Foggy/mid 50’s

Warmup:

Arm Circles IC 10 forward and 10 backward

Grass Grabbers IC 10

Worlds Greatest Stretch OYO

Michael Phelps OYO

The THANG:

9 Stations Rounds of 2:00 400 Meter mosey in between each Station.

Mid-Mosey work: Circle up Pax : Merkins, Rocky Balboa, Mountain Climbers, Shoulder Tap relay

Rotate Clockwise upon return:

Station 1

Monkey Humpers X20

Coupon Press X30

Station 2

Squats X20

Derkins X10

Station 3

Burpees X20

Big Boy Sit ups X25

Station 4

Imperial Squat Walkers X20

One Arm Row X10 each side

Station 5

Elf on Shelf X10 Each side

Heels to Heaven X20

Station 6

Overhead Press X20

Mountain Climbers X40

Station 7

Upright Row X20

Jump Squats X20

Station 8

Curls X20

Merkins X10

Station 9

Overhead Press X20

Upright Row X20

Mary: No time

Announcements:

Yule Rush 12/28

Bowling Tonight at Strike and Spare 5:00

TAPS:

Prayers for Smoke and the Merrin Family

AISISOMSA

1-2-3- F3 

BACKBLAST 11/18/2024

AO: #the-amazon-

Q: @Coach

PAX: @Coach (Q) @Suits  @DNA @Croft @Mose @KOA @Suga' @Shades @Boost @Finisher @Wallace @Goose @Pump It @Grounds

FNGs: 0

Count: 14

Moleskin: Nice mild morning for a BD in the mid 50’s

Warmup:

Side Straddle Hops IC 25

Willie Mays Hayes OYO 10

Arm Circles IC 10 forward and 10 backward

Grass Grabbers IC 15

Worlds Greatest Stretch OYO

Michael Phelps OYO

The THANG:

Groups of 3 workout.

Set 1: 5 Minutes

One person overhead pressing, one person squating, one person moseys a lap around the  blacktop inside the  fence.  Rotate exercises for

Set 2: 5 Minutes

One person doing coupon curls, one person lunging, and one person does high skip mosey.

Set 3: 5 Minutes

One person doing Blockees, one person doing coupon swings, and one person does high knees mosey.

Set 4:

One person doing thrusters, one person doing flutter kick coupon press, one person moseys a lap.

Set 5:

One person doing merkins, one person doing big boys sit ups, one person moseys a lap.

Mary:

45 seconds of six inch hold

Shoulder Tap relay

Penguin relay

Announcements:

F3 Christmas party 12/6 at 927 Reserve

Yule Rush 12/28 at Brady Center in Cincinnati

@Grounds efforts to grow the F3 space with upcoming challenges for the group.

TAPS:

Prayers for Beckham Mullins on his recovery from surgery.

AISISOMSA

1-2-3- F3 

Date: 2024-11-15

AO: #the-amazon

Q: @Shades

PAX: @Wallace @Mose  @Suga' @Boost @Farm Boy @ZAP @Coach @Pump It @SwayZ  @KOA @Finisher @DNA @Suits

Count:

THE MOLESKIN: AROUND 50 DEGREES.

WARM UP:

-SIDE STRADDLE HOPS - IC 25

-MICHAEL PHELPS – OYO

-GRASS GRABBERS – IC 20

-WORLD’S GREATEST STRETCH – OYO

-WILLIE MAYS HAYES  - OYO

THE THANG – 5 SETS WITH MOSEY AROUND BUS LOOP

SET ONE:

-20 COUPON CURLS

-20 MONKEY HUMPERS

-20 WINDSHIELD WIPERS

-RINSE/REPEAT

-AFTER 5 MINUTES - INDIAN MOSEY

SET TWO:

-20 COUPON LAWNMOWERS (10 EACH ARM)

-20 CALF RAISES W/ COUPON

-20 FREDDIE MERCURYS

-RINSE/REPEAT

-AFTER 5 MINUTES - INDIAN MOSEY WITH HIGH KNEES

SET THREE:

-20 MERKINS

-20 COUPON SQUATS

-20 BIG BOY SIT UPS

-RINSE/REPEAT

-AFTER 5 MINUTES - 2 LAP MOSEY AROUND BUS LOOP

SET FOUR:

-20 UPRIGHT ROW

-20 ELF ON THE SHELF

-20 IYWTs

-RINSE/REPEAT

SET FIVE:

-20 JUMP SQUATS

-20 COUPON SWINGS

-20 BURPEES

-RINSE/REPEAT

ANNOUNCEMENTS: Christmas party in December and yule rush 12/28.

COT: Prayers for the Mullins family, son is having surgery this morning at 730. 

AISISOMSA

F3 ON 3 

Backblast: 11-13-2024

AO: #the-amazon-

PAX:

@Meatloaf @Suga' @Wallace @Stallion @Grounds @Goose @SwayZ @Shades @KOA @Finisher @DNA @ZAP @Suits

Moleskin:

Who was hungry today?  Cold morning so we did a lot of reps.

Warm-O-Rama:

Arm circles in cadence

Flapjacks in cadence

Willie Mays Hays OYO

grass grabbers in cadence

stretch OYO

5 Sets of Coupon Sandwiches.  Each exercise (besides the suicide runs) were done x10.  Complete as many sets as you can in 35 minutes.

Set 1:

Coupon Thursters

Merkins

Side Straddle Hops

Coupon Thursters

Suicide Run

Set 2:

Coupon Curls

Merkins

Side Straddle Hops

Coupon Curls

Suicide Run

Set 3:

Coupon Swings

Merkins

Side Straddle Hops

Coupon Swings

Suicide Run

Set 4:

Coupon Rows

Merkins

Side Straddle Hops

Coupon Rows

Suicide Run

Set 5:

Coupon Squats

Merkins

Side Straddle Hops

Coupon Squats

Suicide Run

After every 5 sets, do a 2x bus loop run (800ish meters).

@Meatloaf - I finished 12 sandwiches, I believe @Suits finished the most at 17.

Mary:

-Penguin relay to 100

-Less then a minute remained so we did big boy situps until my watch told me it was time to stop.

COT: Let us give thanks for the physical ability and capabilities of our bodies.  Not everyone is lucky enough to get to work out on a chilly November morning.  Let us help and encourage all others on their fitness journey.  Let us become better Fathers/Husbands/Men.

AISISOMSA

F3 on 3 

Backblast:

11/11/2024: Veterans Day

AO: #the-amazon-

PAX: (14)  @Boost @Coach @Stallion @DNA @Grounds @Meatloaf @Goose @Wallace @Shades @Suits @Mose @KOA Pistol @Suga' (QIC)

Moleskin: Decent fall morning in the mid 40s. As we circled up we played our National Anthem and assembled with  Reveille.

Warmorama:

Arm circles 30 IC

Grass grabbers 15 IC

Tin Soldiers 15 IC

SSH 25 IC

Lunges 10 IC

The Thang:

In honor of the Armistice of 1918 we did a set of 11s for each branch of our military. We played the song for each branch as we worked.

ARMY  The Army Goes Rolling Along

Coupon Curls - Merkins

NAVY  Anchors Aweigh

Overhead Press - Carolina Drydocks

MARINES  The Marines' Hymn

Merkins to Row - Situps

COAST GUARD  Semper Paratus

Tricep Extensions - SSH

AIR FORCE   The US Air Force Song

Coupon Squat - Plank Jacks (2 is 1)

SPACE FORCE  The US Space Force Hymn

Bench Press - Burpees (ran out of time)

We closed with  Taps

Announcements:

Xmas 12/6 at 927 Reserve starts at 6:30 it being open house style. So come when you can. Drink/meal tickets RSVP on #xmas-party

Yule Rush 12/28 Brady Center

COT:

Thanks to all veterans and active duty for the sacrifices they've made for our great country

@KOA Navy

@Mose Navy

@Pistol Marines

@Grounds friend Doug

“AS IRON SHARPENS IRON SO ONE MAN SHARPENS ANOTHER “

1-2-3 F-3!!! 

Backblast!

Date: 2024-11-08

AO: #the-amazon-

Q: @KOA

PAX: @Croft @Wallace @SwayZ @Meatloaf @Suits @Coach @Pappy @Boost @Suga' @ZAP

FNG: None

Count: 11

THE MOLESKIN: Cold & damp, somewhere in the low 40’s, great weather for working up a sweat.

WARMORAMA:

-Side straddle hops – IC/25

-Tie fighters – IC/10 each leg

-Grass grabbers – IC/25

-Tennessee rocking chair – IC/10

THE THANG: Deck of cards workout (first time trying this for me)

HEARTS = Merkins

DIAMONDS = Coupon curls

SPADES = BB Sit-ups

CLUBS = Rosalita’s

ACES wild = Coupon squats (5 reps first ACE, then 10, 15, 20)

JOKERS = Wind sprints, baseline to baseline

AFTER DECK WORKOUT:

-Indian relay around bus loop

MARY: (don’t recall the counts, sorry)

-Shoulder tap relay

-Heel tap relay

-Freddie Mercury’s

Still had some time so opened it up to PAX suggestions:

 

Finished with baseline-to-baseline sprint.

Not my most well timed out BD but it all worked out. Really appreciated the PAX support & understanding and the HIMs who stepped up to round out the BD.

ANNOUNCEMENTS: Christmas party 12/6; Yule Rush 12/28; Spring 2025 5k (date/venue TBD); @Suga' monthly challenge ‘50-mile walk/run/ruck thru-out November’; @Pappy displayed and discussed The Golden Belt, will hopefully be passed on to next recipient at Saturday’s Black Pearl BD; T-shirt sale is now closed, orders will hopefully be ready in about a week.

COT: Prayers for Grandmother of @Meatloaf M, passed away at 97 years old; continued prayers for @Grounds and family.

AISISOMSA

F3 ON 3


Backblast: 11/06/24

 AO: #the-amazon-

 PAX: (6) @Wallace (QIC) @Suits @Suga' @Boost @KOA @Grounds

Moleskin:  63 degrees with a light rain. pax gathered under school entrance awning.

Warm-O-Rama:

Willie Mays Hays copperhead x 3 ea leg

Good Mornings CC x 10

Arm Circles IC x 10 FW, 10 Rev

Michael Phelps - OYO

The Thang:

As many different F3 exercises with no repeats sequenced  as arms, back, legs, Mary and cardio. All were IC or CC between 10-25 reps EA. A total of 40 out of 50 were executed. See highlighted in reply thread.

COT:

 Announcements - see slack for events planned. 5K planned for next year - looking for a family in need.

TAPS - prayers for continued healing for @Grounds M and his family. Prayers for our country.

AISISOMSA

 1-2-3 F3! (edited)  

Backblast: 11/4/24

AO: #the-amazon-

QIC: @Suits

Count: 11

PAX: @Finisher @Coach @Stark @Goose @Boost @Wallace @Shades @KOA @Pistol @Smoke

Moleskin: surprisingly warm (mid 60s) for an early November morning.

WARMO:

SSH x 25 IC

Arm circles X 10 IC flapjack

Grass grabbers x 10 IC

Willie Mays Hays OYO

Catcher stretch OYO

400m mosey

THE THANG: Circuit OYO (Repeat as many times as you can until time is called)

Rest between circuits as needed

MARY: built in to circuit

Announcements: Need a Q for the rest of the week at #the-amazon-

COT: All PAX that are out traveling, @Stark’s friend’s father, Prayers for the country to stay united

AISISOMSA

1.2.3.F3


Backblast! Father and Son Edition

DATE: 2024-11-01

AO: #the-amazon-

Q: @Croft

PAX: @Shutdown @Farm Boy @Suits @Suga' @Coach @Wallace @Mose @PT @Odd Job @Boost @SwayZ @KOA @DNA @ZAP , Mason Sauerbrey -Seeker (PP-SwayZ), London Roe - Pikachu (PP-KOA), Wesley Herald - Thinker (PP-DNA), Drew Kidman - Rico (PP-ZAP), Charlie Jarboe - Defender (PP-CROFT)

FNGs: 5 Mason Sauerbrey -Seeker (PP-SwayZ), London Roe - Pikachu (PP-KOA), Wesley Herald - Thinker (PP-DNA), Drew Kidman - Rico (PP-ZAP), Charlie Jarboe - Defender (PP-CROFT)

COUNT: 20

WARMUP:

Side Staddle Hops IC x 15

World’s Greatest Stretch – OYO

Grass Grabbers -IC x 10

Stretch On Your Own – OYO

THE THANG:

MOSEY (Buss Loop)

20 Coupon Squats – CC (On my up)

20 Big Boy Sit-ups - IC

Ladders 2x

20 Jump Squats – CC (On my up)

20 LBCs - IC

MOSEY INDIAN RUN

20 Blockees - OYO

20 Rosalitas - OYO

Go to Plank and remain until 6 is finished.

SPRINTS (40yds x6)

20 Squat w/ a Hold - CC

20 Coupon Captain Thors -IC

Mosey

Wall Sits -2min

Flutter Kicks - IC - 35ish until time was up

ANNOUNCEMENTS: Yule Rush - 12/28, Christmas Party - Gracie 12/6, F3 5K - Tinker - TBD

COT: Ground's Wife - Prayers for healing. 

BACKBLAST: 10/30/2024

AO: #the-amazon-

PAX: (14) @Coach @Wallace @Boost (FNG) @Grounds @Suits @Mose @ZAP @Suga' @KOA @Shades @SwayZ @Croft @DNA @Tinker (QIC)

FNG: (1) @Boost (Patrick Fay (sp)) - He found us by our F3 yard signs. Does the Q get credit for no-claim FNG's?  

Moleskin: This morning was like déjà vu from last night at #the-executive! If you haven’t hit up #the-amazon- yet, you’re missing out. I wish it wasn’t such a hike for me, but let me tell you, the energy these HIMs put out could probably power a small city. The temps were perfect, hovering around 58-59 degrees and just cool enough to keep the sweat from turning into a full-on waterfall off my forehead. Highly recommend! Thank you all and keep encouraging one another!

Warm-O-Rama:

10 each IC

Arm Circles / Flapjacks

Grady Corns

Grass Grabbers

SSH – 25IC

Michael Phelps OYO

THE THANG:

5 IC/ 10 IC / 15 CC / 10 CC / 5 IC

Burpee OYO

Block Groiner to Row

Coupon Squats

Overhead Press

Captain Thor

Durkin Plank Jacks

Chest Press Flutter Kicks

Block Curls

After each set we performed suicides on the basketball court. Once at the end executed (1) Navy Seal Burpee. Omaha'd on the last set to get in a fun and challenging Mary.

MARY:

Eiffel 65 Blue – High to low plank (Start high plank and every time "blue" is said shift to opposite (low/high) plank position)

@Tinker devotion - But small is the gate and narrow the road that leads to life, and only a few find it. – Matthew 7:14

Full devotion on #f3

Announcements:

Christmas Party Dec 6th

Yule Rush Dec 28 – must do event!!

F3 5k event - @Tinker will be creating a channel and start coordinating things at the end of this week. Reach out if interested in helping.

@Wallace mentioned more F3 signage was being investigated to help advertise this AO

@Soprano has provided the T-shirt sales link

Reach out to @Suga' if you are interested in participating in the Spartan Race at Perfect North

This one was great... this Friday, everyone say this Friday, November 1st at #the-amazon it will be father son beatdown morning. How cool right? Way to lead your family and great way to spend some bonding time!

COT:

@Grounds – wife (healing) PET Scan scheduled for Nov 1, this Friday. Let's keep lifting her up so those that need to see how great God is will experience the awe from the one true King.

AISISOMSA

F3 on 3 (edited)  

Backblast: 10/28/24

 AO: #the-amazon

 PAX: (15) @Wallace (QIC) @Croft @Suga' @Vanilla @Suits @DNA @SwayZ @KOA @Pump It @Grounds @Mose @ZAP @Shades @Coach @Goose

Moleskin:  35 degree not quite freezing. Pax were discussing best sleep practices for 5am club. Caught one pax yawning so I had to start the workout!

Warm-O-Rama:

Rotate wrists and neck

Rocky Balboas IC x25

Willie Mays Hays copperhead x 3 ea leg

2 x Down dog (5 sec hold) to cobra (5 sec hold)

Arm Circles IC x 10 FW, 10 Rev

Imperial walkers  – IC x 10

Michael Phelps - OYO

Stretch On Your Own – OYO

The Thang:

Station 1 - basketball court

Curls 25 x IC

Lawnmowers 12 ea arm CC

Curls 25 x IC

Rows 15 x IC

400 m mosey

Station 2 - brick wall

Surrender squats 20 x IC

30 sec wall sits

Squat jumps 25 x CC

30 sec wall sits

Surrender Squat jumps 25 x IC

Station 3 - baseball court

Plank speed reach OYO to 100

Surrender Superman raises 20 x CC

Plank pull through 25 x CC

Station 4 - Mosey to Flag pole and benches

Step ups with opp leg raise 15 x IC

Urkins 15 x IC

Step ups with opp leg raise 15 x IC

Derkins 15 x CC

Station 5 - thornwilde Hill

Amrap - 5 min redrum

Murder bunnies uphill

10 blockies

Soldier carry down

Pax did about 2 rounds

COT:

 Announcements - @Suga' leading efforts for 50 mile goal in November. Reminder - 5:30 every MWF now. This Friday bring your son to the beatdown. @Croft and @DNA son joining.

TAPS - prayers for @Pump It  and family of sister in law who suffered a stroke. 

AISISOMSA

 1-2-3 F3! 

Backblast 10/25/2024

AO: #the-amazon-

PAX: (16)

@Mose @Coach @Wallace @Croft @Suits @DNA @Tinker @KOA @Pump It @Hornet @Number 5 @Pappy @Suga' @Odd Job @Outlier

VQ - @Meatloaf

Moleskin: Nice crisp morning at #the-amazon-.  Perfect weather for a beat down.

Warmorama:

High Knees OYO

Michael Phelps OYO

Side Straddle Hops - IC - 30

Arm circles forward - IC - 10

Arm Circles flapjack - IC - 10

Buttkickers - OYO

Worlds Greatest Stretch - OYO

The Thang:

First Section - Coupon lifts

1st Set

Curls for the Girls (40)

Farmer carry to mulch

Flapjack Farmer Carry back to bball court

Dips - OYO (20)

Warrior 2 hold (1 minute)

2nd Set

Coupon OP Press (30)

Coupon Chest Press on your six OYO - 40

Warrior 2 flapjack hold (1 minute)

3rd Set

Lawnmowers - 20 each arm

Coupon Lunges - 20 each leg

Monkey Humpers - IC - 14

Chair Pose hold (1 minute)

Second Section - Murph Circuit

Bus loop run (.1 mile)

10 Coupon rows

20 Merkins

30 Air Squat

Repeat as many times as possible for 20 minutes.

Finished with big boy situps and a Penguin Relay (100)

Announcements:

-F3 5k coming in April - Anyone interested in helping or have knowledge reach out to @Tinker

-Shirt signup soon, watch out for the link from @Soprano

#the-amazon- will be aligning times with all other NKY AO's, starting next week 5:30 – 6:15am

COT - @Outlier has a friend who is battling cancer.  Keep her and her family in your thoughts.

Devotional:  Be attentive to the little things in life, and be ready for the interruptions and changes that are on the way to big goals

AISOSOMSA

F3 on 3 (edited)  

Backblast!

Date: 2024-10-23

AO: #the-amazon

Q: @Hickory

PAX: @KOA @Wallace @Goose @Suits @DNA @Mose @Suga' @SwayZ @Croft @Grounds @Shades

Count: 12

THE MOLESKIN: Refreshing morning with a light breeze. Clear skies with the stars shining down in the gloom.

WARM UP:

-Michael Phelps – OYO

-Imperial Walkers - IC

-Tin Soldiers - IC

-Grass Grabbers – IC

-World’s Greatest Stretch – OYO

THE THANG – 5 Sets, Pyramid workout with Indian Mosey

SET ONE:

-10 Coupon Overhead Press IC

-10 Coupon Curls IC

-10 Lawn Mowers CC each arm

-10 Merkins CC

-10 Coupon Squats IC

-10 Burpees

INDIAN MOSEY


SET TWO:

-15 Coupon Overhead Press IC

-15 Coupon Curls IC

-15 Lawn Mowers CC each arm

-15 Merkins CC

-15 Coupon Squats IC

-15 Burpees


INDIAN MOSEY


SET THREE:

-20 Coupon Overhead Press IC

-20 Coupon Curls IC

-20 Lawn Mowers CC each arm

-20 Merkins CC

-20 Coupon Squats IC

-15 Burpees

SET FOUR:

-15 Coupon Overhead Press IC

-15 Coupon Curls IC

-15 Lawn Mowers CC each arm

-15 Merkins CC

-15 Coupon Squats IC

-15 Burpees

INDIAN MOSEY

SET FIVE:

-10 Coupon Overhead Press IC

-10 Coupon Curls IC

-10 Lawn Mowers CC each arm

-10 Merkins CC

-10 Coupon Squats IC

-10 Burpees

Finished with 25 Flutter Kicks in Cadence

ANNOUNCEMENTS: Moving Monday and Wednesday starts to 5:30 next week.

COT: Prayers for all those struggling with addiction. Prayers for the recovery of the mother of DNA’s friend. God Grant us the serenity to accept the things we cannot change, the courage to change the things that we can, and the wisdom to know the difference.

AISISOMSA

F3 ON 3 

Backblast!

Date: 2024-10-21

AO: #the-amazon-

Q: @KOA

PAX: @Meatloaf @Croft @DNA @Wallace @Suits @Suga' @Shades @SwayZ @Grounds @Coach @PT @Pistol

FNG: 0

Count: 13

THE MOLESKIN: mid 40’s, clear skies, good shooting star viewing and sweating weather.

WARMO:

-JOG IN PLACE – OYO

-WINDMILL – IC/10

-SIDE STRADDLE HOP – IC/25

-WILLIE MAYS HAYES – OYO

-GRASS GRABBERS – IC/25

-WORLD’S GREATEST STRETCH – OYO

THE THANG – 5 MINUTE SETS

SET ONE:

-20 MERKINS

-20 COUPON SQUATS

-20 BIG BOY SIT UPS

-RINSE/REPEAT

-AFTER 5 MINUTES - KARAOKE AROUND BUS LOOP

SET TWO:

-20 COUPON CURLS

-20 MONKEY HUMPERS

-20 WINDSHIELD WIPERS

-RINSE/REPEAT

-AFTER 5 MINUTES - YVES POLL/POLITICIANS AROUND BUS LOOP

SET THREE:

-20 COUPON LAWNMOWERS (10 EACH ARM)

-20 CALF RAISES W/ COUPON

-20 FREDDIE MERCURYS

-RINSE/REPEAT

-AFTER 5 MINUTES - JOG/MOSEY AROUND BUS LOOP

SET FOUR:

-20 JUMP SQUATS

-20 COUPON PRESS

-20 CAPTAIN THORS

-RINSE/REPEAT

-AFTER 5 MINUTES - HIGH KNEES/BUTT KICKERS AROUND BUS LOOP

SET FIVE:

-20 UPRIGHT ROW

-20 UP STRADDLE HOPS (10 EACH LEG)

-20 XYs

-RINSE/REPEAT

-AFTER 5 MINUTES – SUICIDES ON BBALL COURT X 2

FINISHED WITH 100 COUNT HEEL TAP RELAY

ANNOUNCEMENTS: CHRISTMAS PARTY DECEMBER 6TH AT 927 RESERVE IN NEWPORT, RSVP’s DUE TO @Gracie BY 11/23; @Wallace F2 PICKLEBALL TOURNEY WAS GREAT, HE’LL BE PLANNING ANOTHER ONE AT AN INDOOR LOCATION; YULE RUSH DECEMBER 28TH

COT: GROUNDS PRAYED US OUT; KOA REMINDED HIMs THAT WE ARE SONS OF GOD, MEN OF GOD AND LEADERS IN OUR HOMES, NEIGHBORHOODS & COMMUNITIES. DON’T LET ALL THE POLITICAL DIVISIONAL CRAP OVERSHADOW THAT. BE THE LEADERS GOD INTENDED US TO BE.

AISISOMSA

F3 ON 3 

BACKBLAST: 10/18/2024

AO: #the-amazon

PAX: (15) @Suga' @Mose @Wallace @SwayZ @Croft @DNA @Shutdown @KOA @Coach @Farm Boy @Hornet @Suits @Shooter @Odd Job @Tinker (QIC)

Moleskin: This morning's workout at 37 degrees was invigorating, pushing us to our limits as we beat up the flesh and I meet new brothers on mission. God is good, and together, we’re committed to expanding F3, making it bigger and better for all who seek strength and fellowship. Let’s keep the momentum going!

Warm-O-Rama

Abe Vigota’s x 10 IC

Grass Grabbers x10

Imperial Squat Walkers x 10 IC

Motivators @5

Michael Phelps OYO

The Thang

2x / 25 reps

Block Skaters IC

Merkins

SSH IC

Coupon Squats

Jump Rope CC

Coupon Curls

SSH IC

Freddie Mercuries IC

Rocky B's

Heal to Heaven

SSH IC

Coupon Dips

Jump Rope

Overhead Press

SSH IC

Mosey

Mary:

Captain Thor (20)

BBS (10)

American Hammers (10)

5 Min Burpee Breakdown:

5 squats

5 groaners

5 merkins

5 full burpees

Announcements

Peek into #coe for all the going ons - https://calendar.online/87a94308c380abafbd62

Christmas Party - Dec 6th - reach out to @Gracie

Yule Rush - Dec 28th (will reach out to @Dumbbell or @Pappy for times, stay tuned)

Pickleball TONIGHT  6:30 reach out to @Wallace for more details. Good times to be had!

COT

@Croft – Cam, child with brain tumor (healing and strength)

@SwayZ – mother-in-law, Cindy, hip (healing)

@Farm Boy – 3 years ago fraternity brother was killed (strength)

Continue encouraging and lifting up one another. This world is dark and evil but we can and will be the light! Keep advancing!

Devotional - Commit to the Lord whatever you do, and your plans will succeed. Proverbs 16:3 (NIV) - Full devotional on #f3

AISISOMSA

F3 on 3 

Backblast: 10/16/24

AO: #the-amazon-

QIC: @Suits

Count: 16

PAX: @DNA @Mose @Coach @Suga' @Goose @Finisher @Shades @Wallace @Hornet @Pump It @SwayZ @Meatloaf @Grounds @Croft @KOA

Moleskin: cool 35 degree morning with a good chill in the air

Warmo

-Chumbaburpee (SSH during song “Tubthumping”, burpee each time they sing “I get knocked down, but I get up again”)

The thang:

8 - 5 minute rounds (inspired by IPAX Week 4). Immediately go into next round at buzzer

Round 1: mosey, 30 merkins, mosey, rosalita

Round 2: mosey, 30 derkins, mosey, Freddy mercury

Round 3: mosey, 30 irkins, mosey, flutter kicks

Round 4: mosey, 30 dips, mosey, heels to heaven

Round 5: mosey, 30 coupon raises, mosey, Rosalita

Round 6: mosey, 30 rows (15 each side), mosey, Freddy mercury

Round 7: mosey, 30 dead lift, mosey, flutter kicks

Round 8: mosey, 30 shoulder press, mosey, heels to heaven

Mary built into workout

Friday pickleball at general ormsby park

@Soprano to send out shirt link

Friday Q still open for #the-amazon- . Would be great to see a VQ on Friday.

COT: Conner coaching staff (@Coach) and kids during tryouts

AISISOMSA 

Backblast! Cardinal Tribute

DATE: 2024-10-14

AO: #the-amazon-

Q: @Pappy

PAX: @Coach @Croft @SwayZ @Shades @Suga' @KOA @DNA @Wallace @Mose @Goose @Finisher @Soprano , Grounds, Pistol, Vanilla, Zap, Hornet (PP Wallace)

FNGs: 1 Hornet (PP Wallace)

COUNT: 18

You can tell the cold days are coming so get ready PAX and keep getting out there.

I choose to do a tribute Cardinal F3 Knoxville in follow up to the video I posted.  This was also for those we’ve lost and their legacies.

WARMUP:

50IC SSH Pappy style

10IC Merkins

20IC Flutter kicks

10IC Arm circles and flapjack

OYO Michael Phelps

10IC Knoxville cherry pickers

10IC Grass grabbers

10aiC Copperhead Willy May Hays

THE THANG:

Cardinal’s Run and Repeat - All done OYO but always picking up the Sixth.

5 Burpees

5 BBSU

5 Heels to Heaven

Run 200m and repeat above

Run 200m back to circle

10 Burpees

10 LBCs

10 Mountain climbers

Run 200m and repeat above

Run 200m back to circle

15 Burpees

15 Air squats

15 Freddy Mercury’s

Run 200m and repeat above

Run 200m back to circle

20 Burpees

20 Rear lunges

20 Hip thrusters

Run 200m and repeat above

Run 200m back to circle

Burpee count = 100

Run distance = 1 mile

Off to BBall courts

Karaoke length and back

High knees across

Politician back

Add kickers across

Politician back

MARY:

20IC Rosalitas

100 Count leg lift relay

ANNOUNCEMENTS:

12/6 Xmas Party PAX and date 

Backblast: 10/11/24

AO: #the-amazon-

QIC: @Coach

PAX (11): @Ace @Croft @DNA @Finisher @KOA @Odd Job @Pump It @Shades @Suga' @Suits @Wallace

Moleskin: Great 44 degree morning for a BD

Warmorama:

SSH 25 IC

Willie Mays Hayes 10 OYO

Arm Circles 10 IC (Flapjack)

Grass Grabbers 15 IC

Worlds Greatest Stretch OYO

Michael Phelps OYO

The Thang:

Partner Workout from 200 reps down to 30.  Worked in our groups of two to get to the required number of reps.

Short Mary at end with just enough time for a Shoulder Tap Relay to 100. 

Announcements:  10/18 Pickleball Outing

Taps: 

Continued prayers for @Grounds wife.  Continued prayers for @DNA sister and niece.  Prayers for @PT as he is having a minor procedure that might require a frozen bag of peas.


BACKBLAST - Battle Buddy Beatdown

DATE: 2024-10-9

AO: #the-amazon-

Q: @Suga'

PAX: @Wallace @Shades @Mose @SwayZ @Suits @DNA @Meatloaf @Croft @KOA @Coach

FNGs: None

COUNT: 11

MOLESKIN:  Cool & dry 46° fall morning for us in the gloom. Had 8 HIMs for our 5:30 pre-BD.

WARMO:

Grass grabbers IC

Worlds greatest OYO

Catchers stretch OYO

Michael Phelps OYO

THE THANG:

Buddy up – LETS GO

Circuits 1 – 3: One PAX performs Coupon exercises until relieved by his buddy. Buddy will Perform movement then mozy.

Circuit 1: Loop twice

AMRAP World War III Sit Ups

15 Yards Burpee Broad Jumps & mozy

Circuit 2: Loop twice

AMRAP Double Coupon Deadlifts

15 Yards Bear Crawl & mozy

Circuit 3: Loop twice

AMRAP Double Coupon Hops

15 Yards Lunges & mozy

Circuit 4: Loop thrice

Side 1 10 Merkins with Claps on the up

Fireman carry BB 30 yards

Side 2 10 BB Situps with Claps on the up

Fireman carry BB 30 yards

Group Mozy - Fartleks 6 minutes around bus loop

MARY

Shoulder Tap Relay to 100

ANNOUNCEMENTS

Shirt run, anticipate post from @Soprano-The Amazon, executive, and region

Amazon F2 event next week Friday 10/18 General Ormsby Park in Ft Mitchell

F3 Christmas party @Throne’s bar (927 reserve) in Newport KY. Friday, 12/6

Yule Rush 12/28

COT

Prayers to those in the path of Hurricane Milton this week, espcially @KOA's son Kyle in Tampa. Prayers for those still recovering from the fallout from Hurricane Helene, and all of our PAX brothers and families affected by illness.

@Grounds & his wife are really going through it right now, reach out to @Wallace or @KOA regarding the efforts to help support them

AISISOMSA

1-2-3 F3 (edited)  

Backblast: 10/7/2024

AO: #the-amazon-

QIC

PAX: (12)  @Suga' @Mose @Pappy @KOA @Shades @Goose @Croft @Wallace @Suits @Coach @DNA @Finisher

Moleskin:  Chilly morning.  Arrived to see 5 HIM’s getting in pre work even though nobody had to leave early. The 5:30 crew is persistent!

Warm-O-Rama: • Side Straddle Hop • Arm Circles OYO •World’s greatest stretch OYO• Hurdle Stretch •  Butterfly

The Thang.

Segment 1

Curls X20 (Hold last rep for 20 count)

Lawn Mowers 15 each side

Squats X20 (hold each 5th rep for 5 count)

Front raise X 15 (competition on last rep to see who could hold the longest)

Mountain Climbers X20

400 meter run

Segment 2

Chest Press X25

Skull Crushers X15

Merkins X20 (Competition on last rep to see who could hold the longest)

Power Plank (aka frogger?) X20 OYO

400 Meter Run

Segment 3

Elf on shelf  X10 each side

Burpees X20 OYO

Coupon Press X 20

Squat Jumps X20 (hold down on every 5th rep for ~10 count

400 meter Run

Segment 4

400 meter run- Lead runner stops at back of pack and whole Pax does 20 merkins together prior to returning.

20 Durkins

400 meter run- Lead runner stops at back of pack and whole Pax does 20 air squats together prior to returning.

20 Squat Jumps

Protractors

Announcements: Shirt run will be coming up soon. Pickle ball on 18th at General Ormsby park. Keeping Grounds and family in prayers. Open spots on the Q sheet. One of the things that make F3 great is the variety of workouts that come from the rotating Q’s. Reach out to me and I am happy to help put together your VQ (edited)  

Backblast: 10/4/24

AO: #the-amazon-

PAX (12): @Croft, @Stallion, @Vanilla, @Farm Boy, @Coach, @Stark, @KOA, @Pump It, @Wallace, @Odd Job, @Suits, @DNA (QIC)

Moleskin: Beautiful early Fall morning with stars out, 54 degrees and a little fog to set the mood

Warm-O-Rama:

The Thang:

Full body Tabata-style workout. Each exercise performed for 20 seconds with 10 seconds of rest, repeated for 9 rounds (4.5 minutes per exercise):

**Tabata Sets****

Set 1: Side Straddle Hops

Set 2: Overhead Raises

Set 3: Big Boy Sit-ups

Set 4: Coupon Squats

Halfway Point: Mosey 400m

Set 5: Burpees

Set 6: Freddy Mercuries

Set 7: Merkins

Endpoint: Mosey 400m

Mary:

COT:

#the-amazon- F2 Pickleball event at General Ormsby Park on Oct 18th, @Wallace to put out more details on Slack. @Wallace will be working with F1s at our brother AOs to create a "Q-School" spreadsheet that will help with creating BDs for those looking to VQ or looking to enhance their BDs.

Prayers for those who continue to be affected by Hurricane Helene in GA, TN, and the Carolinas, and for @Suga' so he can get over the 'rona and get back to the DBs.

AISISOMSA

1-2-3 F3! (edited) 


Backblast! Heartbreak Hill

DATE: 2024-10-02

AO: #the-amazon-

Q: @Croft

PAX: @Outlier @Mose @SwayZ @ZAP @Shades @Finisher @Grounds @Goose @Milkshake @DNA @Wallace @KOA @Coach , ICE

FNGs: None

COUNT: 15

Moleskin: Cool 53deg morning with 5 Pax getting a pre-workout in.

WARMUP: Side Straddle Hops -IC x 15, World's Greatest Stretch - OYO, Grass Grabbers - IC x 10, Stretch OYO

THE THANG:

Jog Down & Back Southcross Dr. Hill (1mile) + picking up 6

1. 20 Coupon Squats - CC (On My Up)

2. 20 BBS - IC

Jog Down & Back Southcross Dr. Hill (1mile) + picking up 6

1. 20 Jump Squats - CC (On My Up)

2. 20 LBCs - IC

Jog Down & Back Southcross Dr. Hill (1mile) + picking up 6

Time Expires

ANNOUNCEMENTS: F2 Event - Pickleball October 18th General Ormsby Park in Ft. Mitchell. (Check Slack for more details.)

COT: Prayers for flood victims south of us, Hurricane victims even further south of us, and Finishers friend whose child is suffering from illness. 

Backblast: 9/30/24

 AO: #the-amazon-

 PAX: (15) @Wallace (QIC) @Croft @Suga' @Finisher  @Meatloaf @Suits @Vanilla Pistol  @Shades @SwayZ @Goose Smoke @KOA

@Stallion @DNA

Moleskin: 66 degrees. 6 pax getting pre-work. A little damp on the ball court. Wasn’t raining when we started.

Warm-O-Rama:

jog in place

Good Mornings CC x 10

Arm Circles IC x 10 FW, 10 Rev

World’s Greatest Stretch - OYO

Imperial walkers  w/ squat – IC x 10 *FUBAR this

Willie Mays Hays - 10 sec hold ea side

The Thang: 3 Phase

Phase 1

20 Curls IC

10 Split leg Rows Each side CC

Mosey to Flag pole and benches

20 Merkins IC

15 Urkins IC

10 Derkins IC

Phase 2

Mosey across Amazon river to bus loop island hill

13 FWD lunge uphill / 12 REV lunge dn hill IC

Stationary Fartlek each pax sprinted once during lunges from parking lot side to field side until all pax sprinted

Mosey to bball court

Bear crawl fwd full court then rev back

Crab walk fwd half court then rev back

Phase 3

2 coupon partner exercise

Partner does bus loop mosey.  Each PAX complete exercise until both finish. Move onto the next exercise in sequence.

1 - Farmers carry 2 coupons

2 - Big Boy Sit-ups with press

3 - Side Jump bw 2 coupon

4 - Marches in bw 2 coup column arrangement

Transformation complete

Mary

Shoulder tap relay to 100

COT:

 Announcements - None, I think everyone wanted to get out of the rain

TAPS - prayers for those affected by the hurricane in North Carolina and Tennessee.

@Meatloafs family members

we go forward and backward, get rained on. sometimes it feels like we’re running in circles. If we carry another persons weight it can help us get through it. Thanks, all.

AISISOMSA

 1-2-3 F3! 

Backblast - Extra Friday BD at The Amazon

Date: 9/27/24

AO: #the-amazon-

Q: @Suits

PAX: @DNA @Wallace @Coach @Vanilla @Suga'

FNG: none

Count: 6

Moleskin: mid 60s with a steady rain

Warmo

-SSHx20 IC

-grass grabbersx15 IC

-butterflys OYO

-hamstring stretch OYO flapjack

The thang

AMRAP (90 second move with run after each, 30 second rest after run)

Circuit 1 - upper body

-Curls

-shoulder press

-coupon raises

-chest press

-skull crushers

Circuit 2 - back and legs

-coupon DL

-coupon squat

-coupon row (single arm, flapjack after 45 seconds)

-Bulgarian split squat (flapjack after 45 seconds)

COT: Prayers for those affected by the hurricane

AISISOMSA

1.2.3.F3 (edited)  

Backblast! "Q Says" - Beatdown

DATE: 2024-09-25

AO: #the-amazon-

Q: @Suga'

PAX: @ZAP @Wallace @Suits @Mose @SwayZ @Shades @Grounds @Goose @Finisher @DNA @Meatloaf @Croft @Stallion @Coach @KOA @Vanilla , Doc,

FNGs: None

COUNT: 19

THE MOLESKINE:

Keep these pleasant dry mornings coming! So mean HIMs out to better themselves and kickoff their hump-day the right way!

WARMUP:

-     25 IC SSH

-     20 IC High Knees

-     10 IC Grass Grabbers

-     10 CC Bodyweight Squats (Slow)

-     World’s Greatest Stretch OYO

THE THANG:

Reps completed OYO on “Q Says”. Return to “Recover” position on “Q Says”. Failure to comply results in 2 Burpees during rest.

EMOM Circuit 1: 5 min repeated 3 times (15 minutes)

-     Coupon Squats

-     Coupon Shoulder Press

-     Coupon Thrusters

-     Coupon Curls

-     Rest

EMOM Circuit 2: 5 min repeated 3 times (15 minutes)

-     Coupon Deadlifts

-     Erkins

-     Coupon Rows

-     Coupon Lunges

-     Rest

MARY:

-     10 CC Body Builders 8ct

-     20 CC Jump Squats

-     Pickle Pounder Relay to 100

ANNOUNCEMENTS:

- Friday Beatdown this week to be held at Thornwilde Elementary from 530 - 615

- Golf Outings this Saturday 9/28, check Slack for details

COT:

- @Finisher's friend has a 6yo daughter facing bone marrow issues. Keep their famil 

Backblast! 9/23/2024

AO: #the-amazon-

QIC: @Mose

PAX: @Vanilla @Coach @Suga' @Pappy @Slapstick/Slappy @Grounds @KOA @Finisher @Milkshake @Stallion @Shades @DNA @Croft @Wallace @SwayZ @Suits

FNGS: 2: Zap and Goose

Count: 19

Moleskin: A damp temperate morning. Perfect weather to make it rain in the Amazon! We welcomed a few new exercises this AM.

Warm-O-Rama

The Thang:

AMRAP 3 minutes Each. Followed by a Mosey around the rainforest. Intense workout music ensued:


Mary:


COT: We named 2 new FNGs today! Zap and Goose- Welcome! @Grounds led us in prayer. @Pappy wants those spots filled for September. Get it done!  (edited) 


Backblast! Impromptu Friday BD - North Point Park

DATE: 2024-09-20

AO: #the-amazon-

Q: @Suga'

PAX: @Croft @Coach @Vanilla @Suits

FNGs: None

COUNT: 5

MOLESKINE:

Motivated group of men made time to get together for an impromptu beatdown. Another great feeling morning.

WARMUP:

Show more


BACKBLAST 9/18/2024

AO: #the-amazon-

QIC: @PT

PAX: @DNA @Croft @Finisher @Suga' @Mose @Shades @Farm Boy @Hickory @KOA @SwayZ @Meatloaf @Grounds @Suits @Wallace @Coach

FNGs: none

Count: 16

Moleskin: A cool, damp morning after some much needed rain. Perfect weather for the plyo -centric BD that ensued.

The Thang:

Warm-O-Rama

Set 1

Set 2

10 count

Set 3

10 count

Set 4

Mary

Coupon slide, around circle and back x2

Penguin relay with feet in the air x100

Shoulder reach really x100

COT: @Grounds will be taking on more of a faith leadership role for #the-amazon- and lead the prayer


Backblast: 9/16/24

AO: #the-amazon-

PAX: 20 - @Pistol, @Vanilla, @Coach, @SwayZ, @Shutdown, @Shooter, @PT, @KOA, @Mose, @Suga', @Othello (Downrange from Charlotte, NC), @Finisher, @Pappy, @Grounds, @Wallace, @Shades, @Suits, @Meatloaf, @Croft, @DNA (VQ)

Moleskin:

65 degrees with clear skies, but we brought the THUNDER with us

Warm-O-Rama:

The Thang:

4 sets of 4 moves, 20 reps of each move OYO with 400m mosey after each completed set, pick up 6 and move to next set:

Set 1: Back/Shoulders

Set 2: Quads/Hamstrings

Set 3: Biceps/Triceps

Set 4: Calves/Abs

FINALE (5 min):

Bringing the Thunder - Squat Holds to AC/DC's Thunderstruck - Up or Down each time you hear the word "Thunder". Slightly off schedule but we still felt the burn!

Mary:

COT:

Announcements: F3 Family Picnic on 9/21, Golf outing 9/28, @Wallace working on F2 event for The Amazon, keep an eye on Slack for more details to come.

Prayers for @KOA's FNG Brian, that he may be able to join us soon, and prayers for @PT's neighbor Debbie, that they are able to fully remove all cancer in her upcoming procedure.

AISISOMSA

1-2-3 F3!

**Apologies to @Pistol and @Vanilla, the video was not recording when I started. (edited) 


Backblast: 9/11 tribute

DATE: 2024-09-11

AO: #the-amazon-

Q: @Suits (VQ)

PAX: @Coach @Stark @SwayZ @Vanilla @Stallion @Finisher @Croft @Slapstick/Slappy @Drop Shot @Grounds @Suga' @Milkshake @Odd Job @DNA @Meatloaf @smoke

FNGs: None

COUNT: 17

Moleskin: Crisp 55 degrees, perfect morning for a beatdown

Several PAX showed up early for a 15 minute pre-BD

WARMO:

Side straddle hops x 20

Michael Phelps OYO

Grass grabbers X 20

OYO stretching

THE THANG:  9/11 tribute theme

5 total sets for 110 reps of each exercise (equates to # of floors in each tower) - each set done OYO, rest/pick up 6 until last finishes 400m mosey, regroup after each mosey

5 sets

-Curls x 22

-squats x 22

-coupon swings x 22

-lunges (1 is 1) x 22

-merkins x 22

400m mosey after each set (totaling around 2,000m (roughly 2,000 steps, which roughly equates to the 2,071 steps to top floor of twin towers)

For extra challenge many PAX wore weighted vest or weighted ruck pack during BD representing first responder equipment

No time for Mary

COT: Prayers for @KOA continued adoption process, prayers to families of first responders (shout out @Smoke) and those affected by events of 9/11

AISISOMSA

1.2.3 F3

Appreciate the support on the VQ (edited)  

Backblast: 9/9/24

 AO: #the-amazon

 PAX: (16) @Wallace (QIC) @Croft @Finisher @Meatloaf @Coach @Suits Pistol @Stallion @Shades @SwayZ @Vanilla @DNA @Slapstick/Slappy @Drop Shot @Mose @Suga'

Moleskin: 44 degrees rolled up to see 6 pax getting pre-work doing some heal tap relays. First F3 workout I’ve been to that most are wearing long sleeves.

Warm-O-Rama:

jog in place

Arm Circles IC x 10 FW, 10 Rev

Turn and Bounce IC 5 ea side

World’s Greatest Stretch - OYO

Imperial walkers  – IC x 10

Willie Mays Hays - 10 sec hold ea side

Stretch On Your Own – OYO

The Thang:

Modified Pyramid w/ Mary built in. Quick downhill due to time.

5-10-15-20-5 reps

(2) 400 m runs before and after the peak

SSH IC

Curls IC

Squats IC

LBCs IC

Merkins IC

Superman pull ups IC

WW2 sit ups CC

Reverse lunges CC

Lawnmower pulls CC

Swings CC

COT:

 Announcements - Croft will communicate Ironpax week 1 day later today. Amazon F2 event options communication later this week.

TAPS - @KOA adoption process

AISISOMSA

 1-2-3 F3! (edited)  

Backblast: 09/04/2024

AO: #the-amazon-

QIC: @Finisher

PAX: (18)    @Suits @Stallion @DNA @Grounds @Wallace @Vanilla @PT @Mose @Croft @Suga' @Coach @Finisher @Milkshake @Drop Shot @SwayZ @Shades @KOA @Jonathan Stefanopoulos (aka Ice)

 Moleskin:  62 degrees. Arrived to see 4 HIM’s getting in pre-work so some could depart early but still get 45 minutes in! Awesome work guys!

 Warm-O-Rama :• Jog in place •Butt Kicks •  Michael Phelps • Side Straddle Hops •World’s greatest stretch OYO •  Stretch on your own

 The Thang-Alphabet soup!

Each Exercise is done for 1:20 IC unless specified

American Hammers

Bear Crawl to and up hill

      ~650 meter mosey

Coupon Curls

Derkins (OYO X25)

Elf on shelf

Failure to Launch

Groiners

     ~400 meter mosey

Heels to Heaven

Imperial Squat Walkers

Jump Squats

Knerkins

LBC’s

Mosey ~400 meters

Nothing (whoops, I missed the N)

Overhead Press

Protractors (Leg lifts: Q calls out angle and mixes in flutter kicks and Rosalita)

Mary:

Shoulder tap relay

25 SSH

Penguin tap relay

25 SSH

Announcements/Discussion: We are seeing more men stepping up to Q!  The 5:30 pre-workout group is expanding. If you want to practice Qing with a smaller group, need to leave early or if you want a full hour workout, this is a good opportunity.

Wallace is working on the next F2 event; I will let him share the details. The Labor Day convergence was epic!!!

TAPS: Prayers for Dropshots friend who was recently diagnosed with MS. Prayers for KOA and the adoption process. Praying that can be concluded on Monday.

 AISISOMSA

Q Note: “Success is peace of mind, which is a direct result of self-satisfaction in knowing you made the effort to become the best of which you are capable.” —John Wooden 

Backblast! Iron Pax Week 0 (NKY Convergence)

DATE: 2024-09-02

AO: #the-amazon-

Q: @Croft, @Pappy @Finisher @Wallace

PAX: @Skippy @Got me @Bottle Cap @Wreck it Ralph @Crash @Gracie @Bear @Soprano @Outlier @Clouseau @Big Easy @Wilson @Stark @Hobbs @Butter @Suits @Forrest Gump @Chief @Tinker @Chicago @Ace @Golden Shower @Apple Bottom @Pig @Billboard @Griswold @Grounds @KOA @Mose @Shades @DNA @Slapstick/Slappy @Stallion @SCOPE @Suga' @Milkshake @SwayZ @Finisher @PT @Wallace @Meatloaf @Shutdown @Shooter @Trinkets @Pappy @Sushi , Bambino, Villaro, Smoke, Skidrow, DOC, Michael Pippen - FNG - Dropshot

FNGs: 1 Michael Pippen - FNG - Dropshot

COUNT: 52

Perfect weather! Temp was in the 60s and the sun was just coming up. If it weren’t for Stark, we would’ve completed less burpees with our EMOM Timer malfunction.

WARMUP:

Side Straddle Hops - IC x 25

World’s Greatest Stretch - OYO

Arm Circles - IC x25, Reverse x25

Grass Grabbers - IC x20

THE THANG: Kalsu and then Reverse Kalsu

5 Burpees + AMRAP Thrusters EMOM Until 100 Thrusters total. Run 400m and Repeato with Burpees & Thrusters swapped.

MARY: slapstick special…Pickle Pumpers, Outlier Speacial…Crunchy Frog, Pap 

Convergence Backblast Continued….

Mary Continued…Pappy Special…LBCs and Hello Dollies

Announcements - Cincy Mule Run…don’t recall much.

COT - Pappy leads in prayer. (We pray for healing amongst our pax and their families as they battle sickness)

A big shoutout to everyone! We had a feast and a huge turnout for F2! It felt like 52 brothers gathered around a grill that wanted to be there for each other. 

Backblast! MAN CARD REINSTATEMENT BD

DATE: 2024-08-28

AO: #the-amazon-

Q: @Croft

PAX: @Pappy @Suga' @DNA @Finisher @Mose @Vanilla @Stallion @PT @Shades @Slapstick/Slappy @Wallace @SwayZ , ICE, Mater (Down Range - Andersen SC)

FNGs: None

COUNT: 15

Warm 75 degree morning. A little difficult to catch your breath. Flagpole failure (Flag touched the ground). AOQ will conduct 10 burpees on his time.

WARMUP

Side Staddle Hops IC x 30

World’s Greatest Stretch – OYO

Michael Phelps – OYO

Chest Stretch – OYO

Grass Grabbers -IC x 15

Stretch On Your Own – OYO

THE THANG:

4 Sets W/ Mosey Between Sets

Merkins – IC  (20x Standard, 15x Decline, 15x Incline, 10x Standard)

Dips – IC  (15x, 15x, 10x, 5x)

Coupon Press – IC (20x, 20x, 15x, 15x)

Curls – IC x (25x, 25x, 20x, 20x)

MARY:

Q-School - Bonnie Blairs, Coupon Squats, Big Boy Situps, Protractors, Flutter Kicks, Shoulder Tap Relay, Penguin Relay, Coupon Row-Split Stance, Side Plank w/Twist, Heels to Heaven, American Hammers w/ Coupon)

ANNOUNCEMENTS: Convergence Labor Day at The Amazon (BD Iron Pax 7am - 8am) Fellowship 8am-9am. Sign-up sheet link in each AO Channel.

COT: Prayers for healing. Infant in incubation due to a difficult pregnancy.

AISISOMSA

1....2....3...F3! 


Backblast! Pappy Style at The Amazon

DATE: 2024-08-26

AO: #the-amazon-

Q: @Pappy

PAX: @Wallace @Suga' @PT @Vanilla @Croft @Stallion @Finisher @Slapstick/Slappy @Pappy @SwayZ @DNA @Shades @Grounds @Mose @Meatloaf @Suits , Pistol, KOA (PP Finisher)

FNGs: 1 KOA (PP Finisher)

COUNT: 18

The hot humid dog days of Summer are upon us.  Steamy in the 70s.

WARMUP:

12IC Willy May Hays

15IC Grass grabbers

Calf stretch OYO

15IC Tin soldiers

15IC Hillbillies

50IC SSH Pappy style

THE THANG: focus was a good ‘ole Pappy cardio and leg day.

Fox trot mosey around the usual loop

Coupon carry to front parking lot

15IC Single leg squats (other leg up on coupon) with 10sec hold last rep

Karaoke across parking lot

20IC Monkey humpers

High knees back across parking lot

Flapjack

15IC Single leg squats (other leg up on coupon) with 10sec hold last rep

Karaoke across parking lot

20IC Monkey humpers

Ass kickers back across parking lot

50CC Coupon air squats

Sprint across parking lot - @Mose bit the dust with a pop of the hamstring

30IC Rocky Balboas

Sprint back across parking lot - This time @Wallace had a less severe pull of the hamstring

15IC partner single leg calf raises

Flapjack

Fox trot mosey around the usual lap and coupon carry back to the flags.

MARY:  Pappy’s 5 minute ab routine

ANNOUNCEMENTS:

Labor Day - Convergence and official launch 

Backblast: 08/21/2024

AO: #the-amazon-

QIC : @Finisher

PAX: (19)   Smoke @Suits @Stallion @Meatloaf @DNA @Grounds @Wallace Ice @PT @Mose @Croft @Suga' @Coach @Finisher @Pontiac @Milkshake @SwayZ @Shades @Slapstick/Slappy

Moleskin:  52 degrees. Crispness in the air. Feels like football weather. Arrived to see 2 HIM’s getting in pre work so they could depart early but get the full 45 minutes in! Love it!

Warm-O-Rama:•  Michael Phelps • Side Straddle Hop – IC x15• Grass Grabbers -IC x 15• Arm Circles OYO •World’s greatest stretch OYO

 The Thang.

Segment 1:

Merkin X15 Each Side

Dips X20

Burpees until song ended (~1:15)

Merkin X10 Each Side

Dips X10

~300 meter mosey (End of parking lot and back). 3 of the Pax raced back. I love it!

Protractors

Segment 2:

Curls X15

Squats X15

Burpees until song ends (1:30)

Curls X10

Squats X10

Bear Crawl to and up hill (~50 yards) +300 meter mosey (loop to school and back)

Rosalita

Segment 3;

Overhead Press X15

Coupon Swings X25 (Not to be confused with thrusters )

Burpees until song ended (~1:00)

Overhead Press X10

Coupon Swings (Not to be confused with thrusters )X15

~300 meter mosey

Mountain Climbers X30

Segment 4

Merkin X15

Dips X15

Curls X15

Squats X15

Overhead Press X15

Coupon Swings X15

Plank Shoulder tap relay to 100

LBC X25

Announcements: Labor Day Convergence at #the-amazon- @Croft will be leading. Start time 7:00 AM. Food sign up sheet 

https://docs.google.com/spreadsheets/d/1-jFPSwPwS0AdnmmlxItjV3peQsmINuncZzN07S8tX60/edit

Q Note: I appreciate you sticking with me through my second Q. I will get better on the flow/names of things as I get a few under my belt. Thanks for the opportunity to lead this morning.

AISIOMSA (edited)  

Backblast: 8/19/24

 AO: #the-amazon

 PAX: (18) @Wallace  (QIC) @Finisher @Croft @Vanilla @Mose @Meatloaf @Suits @SwayZ @Shades Pistol @Milkshake @Slapstick @Grounds @Suga' @Suits @Stallion @PT @DNA

Moleskin: 64 degrees and pax gathered around the flag with new light (thanks, @Finisher)

Warm-O-Rama:

jog in place

High knees IC

arms circles IC x 10 FW, 10 Rev

World’s Greatest Stretch - OYO

Soldiers – IC x 10

Stretch On Your Own – OYO

The Thang:

8 murder bunnies together bw ea exercise. cadence on “down, set” Q calls 1 or 2 count

10 blockees

20 merkins w/ coupon

30 mountain climbers

40 big boy sit ups

50 squats

40 big boy sit ups

30 mountain climbers

20 Merlin’s w/ coupons

10 blockees

goal line stances 60 sec squat hold

TD, Coupon spike

(Approx 100 yds of murder bunnies)

Rifle carry to 50 yd line, politician to flag pole

Mary

-shoulder tap relay to 100

-penguin relay x 100

-Freddie mercuries – IC x 15

-LBCs – CC x 20

COT:

 Announcements – #the-amazon- launch Labor Day @ 7 am, F2 Convergence sept 21 look out for details on slack, few pax ruck at #the-amazon- 12 pm starting friday. f3 NKY has ruck channel #rucking Dm me if you would like added.

TAPS - pax are not at F3 by accident, pray for strength and guidance to make a difference in our families and communities.

AISISOMSA

 1-2-3 F3! (edited)  

Backblast: 08/14/2024

AO: #the-amazon-

QIC: @Finisher

PAX: (18)   @Pappy @Suits @Stallion @Meatloaf @DNA @Grounds @Wallace @Vanilla @Mose @Croft @Suga' @Coach  @Finisher @pt

FNG Jonathan S.- F3-“Ice"- PP Vanilla

FNG Ryan B. - F3 – “Pistol” - PP Vanilla

FNG Alex S. – F3-“SwayZ”-PP Wallace

FNG Chris H.- F3- “Torch”-PP Coach

Moleskin:  63-degree morning. Slight crisp in the air. Perfect workout weather.

Warm-O-Rama:•  Michael Phelps OYO • Side Straddle Hop – IC x20• Grass Grabbers -IC x 10• Stretch– OYO

The Thang.

Curls IC X20

Coupon Press IC X20

Carolina Dry Dock OYO X10

Coupon Squat IC X20

Coupon Erkin IC X 20

Coupon Row IC X20

      

Circuits at your own pace, lap in between sets, then about a 30-45 second break after whole set is complete

1st set: 20 curls, 15 coupon press, 10 curls, 5 coupon press

2nd Set: 20 coupon squats, 15 Carolina Dry Docks, 10 coupon squats, 5 Carolina Dry Docks

3rd set:20 erkin, 15 rows, 10 erkin, 5 rows

4th set: 20 coupon thrusters, 15 coupon dips, 10 coupon thrusters, 5 coupon dips

Plank Shoulder  tap relay to 100

Penguin heal tap relay to 108 (so it stopped on the Q)


My watch tracked about 2.25 miles ran.

Announcements: Summer Sizzler-F2 (Wrestling 8/17 @Florence Y’all’s), PPs & BBs are responsible for getting FNGs on Slack, invited to appropriate channels, and please send them the F3NKY Website link for all AO times and locations.

TAPS – Nick Mundy (RIP) and his family

I appreciate you men for lifting me up and bringing the energy for my VQ! 

Backblast: 08/12/2024

AO: #the-amazon-

QIC @Croft

PAX: (20)  @Odd Job @Suga'@Mose@Wallace@Vanilla@DNA@Coach@Finisher@Shooter@Shutdown@Soprano @Outlier @Stallion @Meatloaf@Finisher @Grounds

FNG Joe M. – F3-Smoke-PP Finisher

FNG Tyler M.- F3- Suits-PP Coach

FNG David K.- F3-"PT"- PP Finisher

FNG Bob A. - F3 - Pontiac - PP Wallace

Moleskin:

Nice 61-degree morning. 16 Pax beat the QIC to the BD and it's in my backyard

Warm-O-Rama:

• Side Straddle Hop – IC x 39

• World’s Greatest Stretch - (Plank – Bring (R) leg up and place (R) foot near (R) Hand. Reach (R) Hand under (L) Arm and Hold. (Flapjack)

• Soldiers – IC x 10

• Grass Grabbers -IC x 10

• Stretch On Your Own – OYO

The Thang

a. 3 Sets Inside-Grip Curls. – IC x 9 Repeato 3 Sets Outside-Grip

b. Sets Inside-Grip Skull Crushers. – IC x 9 Repeato 3 Sets Outside-Grip

2. 39yd Sprints (Down & Back is 1) x3 (on My Go)

3. a.Sets Coupon Squats -IC x 25,15,15 (Total

b. 3 Sets Jump Squats – CC x 15, OYO – 10, OYO-10

4. Squat Hold Relay – to 60, 60 w/ Jump every 10

5. Burpees – OYO

6. Side Straddle Hops - 39

Mary

Flutterkicks – IC 25

LBCs – CC 25

Plank to Elbo Planks 30 Sec Intervals (2mins)

Russian Twist – IC 25

Penguin Taps – IC 39

Shoulder Tap Relay - 100

Announcements

Summer Sizzler

-F2 (Wrestling 8/17 @Florence Y’all’s), Fall Family Picnic -

-Convergence Date -TBA

PPs & BBs are responsible for getting FNGs on Slack, invited to appropriate channels, and please send them the F3NKY Website link for all AO times and locations.

TAPS - Teachers & students as they start school soon. Healing for all experiencing sickness and recovery. (edited)