Author: f3nano

AO: The Patriot

Co-QICs: Maj Payne and M Rogue

The PAX: Lazlo, Spokes, Lucius, Flipper, Fish Fry, Fuzz, 2.0s RedCard and SharkBait, FNG RicFlair

11 PAX gathered for a New Year’s Day beatdown to experience the origins of fitness, fellowship and faith as we in F3TheCapital know it. The workout was simple, but not easy. It was a near (not exact) repeat of what the PAX at Charlotte, NC’s A.G. Middle School performed 10 years ago. The following is mostly a true story…

The Warmup:

One lap around track, then (slight modification from the original) 10 x each in cadence: SSH, IW, WMH, Cherry Pickers, LBAC forward and reverse

The Thang 1 (Led by Maj Payne):

Introduction to basic exercises (x 10 IC):

• Merkins
• Wide-Arm Merkins
• Diamond Merkins

1 x track lap — SharkBait took off, and the race was on! Much faster laps than originally hoped for, but the speed made it better.

Introduction to basic exercises (x 10 IC):

• Dollys
• Flutter Kicks
• The Little Baby Crunches

1 x track lap — Again, fairly radipo. All survived.

Introduction to basic exercises (x 10 IC)

• Side-Straddle Hop
• Squat Thrust
• Mountain Climber

1 x track lap — The fastest yet. Good to bring this to a close!

This brought the PAX to the 20 minute mark. YHC suspects the original beatdown included a fair amount of explanations and demonstrations for the gathered PAX 10 years ago. Whatever the case, this group needed more, and Rogue was happy to oblige.

The Thang 2 (Led by Rogue):

2 rounds of 30 seconds on / 30 seconds “rest”

Round 1: Jump squats / Squat hold

Round 2: Jump rope / High plank

Round 3: Star jacks / Reverse plank

Round 4: Snow boarders / Rest (like…true rest)

The original plan was to do 3 rounds. Since YHC wanted to play some F3 Kickball, time dictated the PAX would complete only 2. You’re welcome.

The Thang 3 (Maj Payne back on Q):

F3 Kickball

– Fielding team must do 3 x burpees before fielding the ball after it’s kicked, although PAX can catch it out of the air for an out

– Kicking team does 10 x an exercise announced by the pitcher

– Rotate after all PAX on a team kick or after three outs

– Normal kickball rules otherwise; modify as necessary

COT: 10 years ago today, F3 didn’t exist. The PAX that gathered that day at A.G. Middle School in Charlotte were simply expanding upon the Campos workout that traditionally met in Freedom Park. The PAX recognized that the group had grown too large and needed another site. It was a fitness endeavor, but the men leading it knew they wanted more. They just didn’t know exactly what it should be at the time. Indeed, they didn’t know what was in front of them at the time — just that they wanted to make it better. Similarly (but of course, different), one year ago, the PAX of F3TheCapital (and truly all F3 PAX), didn’t know what was in front of them. No one saw the pandemic coming, but it came, and it affected all of us in one way or another. We in F3TheCapital shut down for months, heeding the laws of the land at the time. But we came back. And the reasons we came back probably vary from man to man, but certainly all would agree we came back to make it better. We all strive to make things better. We want to improve ourselves, improve our relationships and improve our communities. This is the like-mindedness that brings us together. We are men of fitness, fellowship and faith, and we should all take time to consider what that means to us in this New Year, and what we can create that we will celebrate 10 years from today!

Aye!

AO: Sparta
QIC: Monk
The PAX: Obadiah, Hightower, Gadget, El Nino, Monk, and a socially distant Nano doing nothing but burpees

To celebrate F3’s 10th Anniversary, I used the original F3 beatdown and threw in some burpees for F3 St. Louis.

I opened with Dredd’s explanation, from Backblast #1, that it’s "just ‘you against you’ but it’s also you against everyone else out there — and that’s a good thing": great advice that seems to have become "Leave no man behind, and leave no man where you found him." I added how remarkable it is that such simple principles–a free, peer led (typically difficult and sometimes fun) workout for men–have moved so many. On the other hand, the responses to our desires and problems are often simple, and effective when we choose to adopt them. And so it’s happened that for 10 years, F3 has tapped men’s desire to lead and provided a way to develop the physical and mental health, connection to other men, and greater sense of purpose that men need to lead.

Warmup: Imperial Walkers & Windmills both IC to 27 reps (for my 53rd b’day + one to grow on), Monkey Humpers IC to 54 reps (ouch!), arm circles

Warmup lap around the West Springfield HS track + 5 burpees each 1/2 lap.

Introduction to basic exercises:

Merkin/American Pushups

Wide-Arm Pushups

Diamond Pushups

Partner / Inclined Pushups

(all IC 27 reps; dispensed with ‘Partner’ due to COVID)

1 x West Springfield HS track lap + 5 burpees each 1/2 lap.

Introduction to basic exercises (cont.):

Knee-Up +The Dolly

Flutter Kick

The Little Baby Crunch

(all IC 27 reps)

1 x West Springfield HS track lap + 5 burpees each 1/2 lap.

Introduction to basic exercises (cont.)

Side-Straddle Hop

Squat Thrust

Mountain Climber

(all IC 27 reps)

1 x West Springfield HS track lap + 5 burpees each 1/2 lap.

Monkey Shockers (Monkey Humpers maybe? Did them already):

Ran to the top of the stairs at the WSHS parking lot, where we did 10 burpees next to the shovel flag. While the PAX rested a moment, I offered a thought about the F3 shovel flag: It can be planted wherever, but the flag represents the USA. At the F3 founding, no one imagined it would become so widespread, but it has already spread internationally, beginning (I think) with Chimbote, where the PAX found women doing all the work and men failing to serve their families. Then the men started coming to workouts, and we’ve seen the impact. Today we can imagine how, 10 years from now, 3, 4, 5X … the number of today’s PAX might impact their communities.

Back to work: Like the original beatdown, we ran hills, and I threw in some burpees for F3 St. Louis and "53" for me. 5+3=8, so we ran the stairs 8 times with 5 burpees at top and bottom.

Mary: American Hammers, LBC’s, Dying Cockroaches

COT: Gadget asked us to pray for Onida and her family in Miami. She’s contracted COVID and lapsed into a coma. I offered a thought and a prayer: The QSource talks about love as the foundation of leadership. May each of us learn more deeply this year how to turn love into effective leadership. We also prayed for Onida and all our unspoken intentions.

Monk

AO: LoCo

QIC: YHC- Rikers

The PAX: Shute, Beast, Refueler, Pre, Hoff, Bobcat, Gigawatt, Microchip, Bolt, Boone, Dial-tone, Mutombo, Brisket, and YHC

WarmUp: 9 PAX showed up 30min early for the 100 burpee appetizer: Refueler, Microchip, Gigawatt, Bobcat, Bolt, Dial-tone, Brisket, Shute, and YHC
Rest of PAX joined and we launched: lap around the track

The Thang:

• Merkin/American Pushups-crucible
• Wide-Arm Pushups- crucible
• Diamond Pushups
• Partner / Inclined Pushups-crucible

1 x track

• Knee-Up
• The Dolly
• Flutter Kick
• The Little Baby Crunch

1 x track

• Side-Straddle Hop
• Squat Thrust (burpees)
• Mountain Climber

Run to back hill -planted shovel flag atop the corner hill, then did a modified Jacob’s Ladder on that hill, increasing the number of burpees done at the top of each hill sprint to 5 – release burpees

Rinse and repeat- round 2 modified with crucible style merkins, hand release burpees and a press on PAX with speed

Mary: incorporated in The Thang

COT:
We are all trying to keep a minimum safe distance due to COVID, but are we distancing ourselves from who we should be as husbands, fathers, and in our faith?

Have you gotten to where you stay at a “minimum safe distance” emotionally from your spouse, from your kids, from friends, and from God, for fear of what might be asked—what assignment might be put on your heart, what calling he might put on your life?

For many of us men, fears like these characterize our relationships. You see, we know the plans we have for ourselves—plans for good things ahead—and we trust ourselves to know what’s “good.” So, we’re wary of potential disruptions, even from the God we love and those we love.

It was a pleasure and blessing to lead and reprise the original workout. As I prepared YHC was especially motivated my memories of AG, and the corresponding hills and fun that AO offers the original PAX in my F3 Metro days prior to relocation to NoVA in 2015. I missed F3 and it was finally formally brought back this year to little Ol’ Purcellville. It was fairly unanimous from the LoCo PAX that the F3 gloom was and continues to be one of the biggest bright spots of 2020 and our days.

A blessing to be able to lead this group as we rinsed out 2020 and seeking to be better every day as husbands, fathers, leaders, and to that call God places in our hearts.

150 burpees for some and 50 for all.

Aye!

AO: Virtual

QIC: Infinity

The PAX: 2 Percent

WarmUp: 1:30 minutes of run in place/butt kickers, SSH, IW, WMH, Cherry Pickers, and LBAC forward and reverse.

The Thang: We completed the original, first F3 workout, based on Backblast #001 from OBT:

Introduction to basic exercises (x 10 single count):

Merkins

Wide-Arm Merkins

Diamond Merkins

1:30 minutes of run in place/high knees/squat jumps

Introduction to basic exercises (x 10 IC):

Dollys

Flutter Kicks

The Little Baby Crunches

1:30 minutes of run in place/butt kickers/lateral hops

Introduction to basic exercises (x 10 IC)

Side-Straddle Hop

Squat Thrust

Mountain Climber

1:30 minutes of run in place/high knees/Bonnie Blairs

Repeat for three times through it all in total.

Mary: 15 American Hammers IC, 15 Penguin Crunches IC, and 15 Dying Cockroaches IC.

Observations: OBT described this workout as “really really really easy;” however, going through it like we did turned out to be more challenging than we anticipated. We focused on good form with full-range of motion, adding to our challenge and increasing our gains. YHC was sweating good at the end.

Announcements: We will continue the virtual workouts in the new year. Nex workout will be on Monday at 0530, led by 2 Percent.

CoT: Shared the following from OBT reflecting upon that first workout:

“10 years on, I believe our greatest success is that there is no such thing as an ‘F3 Man’ — not in the sense of a man who thinks or behaves according to a certain template. F3 is men, in all their variety (from the guys who run five-minute miles to the ones who spend more time chit-chatting than doing exercises). The only requirement for citizenship is the willingness to post, and we will always make room in the tent for you; we know that if you are in proximity, you will be changed.

“Happy 10th anniversary to all of the pax and thanks to every single one of you for making this thing what it is.

—OBT, co-founder of F3

AO: FreeState
QIC: @Deagle
PAX: 3 – Winston, Horshack & Deagle

Warm Up

· Side Straddle Hop (SSH) x 20 IC

· Imperial Walkers x 20 IC

· Alternating Side Squats x 20 IC

· Arm Circles x 20 IC each side

· Michael Phelps x 15 IC

· Hairy Rockettes x 10 IC

· Cherry Pickers x 15 IC

· Spiced Rum Squat (on the ladder) x 20 OYO

· Light jog around the field – 2 rounds karaoke on the sides

The Thang:

· Jumping Jack Burpee Flash

o 10 SSH, followed by 5 burpees, 16 LBC, mosey when finished

o Plank position when completed until last one in

Repeat 12 times…

Mary:

· Flutters x 20 IC

· Outlaw x 20 IC

· Freddie Mercury x 10 IC

· Superman count to 31 IC

· American Hammer x 20 IC

· Dollys x 10 IC

COT:

• Gratitude all around the PAX. @Winston for a better back since he started. @Deagle for being thankful every night before bed – thinking about something postive about each family member. And YHC for losing 15 lbs in the last 15 weeks since AO launch. Plus a resolution to make COT a more regular part of the mix and to get the BackBlasts in on time!! Aye!