The Battle at Mt. Merlot

Location: Indian Riffle

Thursday, June 14, 2018

Q: Stamp

PAX: Heater, Popcorn, Rollie Fingers, Floater, Pavoratti, Zebra, and Goldstar

Workout: Iwo Jima’s

Showed up a few minutes late (bad look for the Q, I know), to a group of 8 total… was expecting maybe 5 but was pleasantly surprised to see so many PAX show up.  Warmed my sadistic heart. 

Brought out the jump ropes, sandbag kettlebell, and the big sandbag.

Started off with 10 minutes of various stretching…

Then moseyed to FTH with gear and flag in Popcorn’s hands where he placed it on the top of FTH where we began the work…

Grouped in 4 teams of 2 men each… one team running with the sandbag up FTH followed by 10 merkins at the top, run back down… two teams jump rope and do air squats and the last team does kb swings and LBC’s until the hill team gets back to the bottom… then rotated to the next station with alternating exercises.  Modifications as needed.

Rinse and Repeat for 40ish minutes, took a short break in the middle to talk about my past and where I’ve been, etc.

Finished at the top of FTH with the flag, COT, admin pictures.  It was a great morning.  Crisp temp, beautiful warm sunrise… not one man excused themselves from living life this morning at Indian Riffle and I am grateful to share in the suffering with them.

Backblast for Tuesday June 12th

Met at AO FTH at 05:30

7 PAX – TAILS – POPCORN – HEATER – ZEBRA – STAMP – PAVOROTTI – FNG

Cool and misty morning. Good workout weather.

– MOSEY TO COP

-SSH

-WINDMILLS 

-SQUATS 

-FLUTTER KICKS

-SHOULDER ROTATION 

-MOUNTAIN CLIMBERS 

-PLANK POSITION FOR HURT POTATO

-MOSEY

-LEG PUSH 5 ROTAITIONS

-MOSEY BALL DIAMOND

-HIGH KNEE/ASS KICKER SPRINTS

-CIRCUT OF INCLINE MERCI’NS 10 DIPS 10 RUN TO POSITION FOR APE-DASH (DASH ACROSS AN AREA WITH KNEES BENT, KNUCKLES DRAGGING THE GROUND) 6 ROTATIONS

-MOSEY TO FTH

-LBC

-DYING COCKROACHES

-GAS PUMPS

-MOSEY TO FLAG

-SHORT SPRINTS 3

-COOL DOWN STRETCHES.

-NAMEORAMA (FNG HEAD LOCKED BY POPCORN WAS GIVEN THE F3 NAME ROLLIE FINGERS.

Monday June 11th at Higgins.

Met at 05:30 at AO Higgins.

Three PAX – Wilson – Heater – Tails

PAX was generally bushed from weekend activities so we started slow with a light Mosey into the COP:

– SSH

– WINDMILLS 

– COTON PICKERS

– MOUNTAIN CLIMBERS

-PLANK POSITION FOR HURT POTATO (PASSING AROUND A WEIGHTED OBJECT WHILE HOLDING PLANK POSITION) UNTILL FAILURE.

-LEG PUSH (PAX ON BACK WITH LEGS ELIVATID WHILST ROTATING TURN OF PUSHING EACHOTHERS LEGS DOWN) 10 ROTATIONS.

-MONKEY BAR HANG UNTILL FAILURE – PLANK UNTILL ALL HAD FAILED.

-MOSEY

-TOUR OF WHERE TAILS GOT ARRESTED MANY YEARS AGO.

-SPRINT, SPRINT, BEAR CRAWL FROM STUMP TO STUMP.

-MOSEY TO FLAG

NAMEORAMA.

Q: Wilson

PAX: Sox, Heater, The Dude, Stamp, Popcorn, Who Dey, Faucet, Tails and a Bone Daddy cameo

“You’re not mad,” said the voice in my head.

“Of course not,” said a second voice. “But you may be crazy.”

Why this internal debate? Because of someone named Murph.

To many, Murphy’s Law is a certainty. To fitness aficionados , “Murph” brings visions of craziness. The fitness routine named after a Navy Seal slain in Afghanistan consists of a 1 mile run, 100 pull ups, 200 merkins (pushups), 300 squats, topped off with another 1 mile run.

“But you’re not Navy Seals! That’s crazy!!”

F3 mantra: modify according to fitness level.

Ten PAX reporting to DeHavilland this Saturday morning. Sox, Heater, The Dude, Stamp, Popcorn, Who Dey, Faucet, Tails, and the Ancient One commonly known as Wilson at Q. (Bone Daddy made a cameo due to other fitness comittments.) No FNG (Friendly New Guy) this week.

Let’s mosey.

Our normal venue was occupied by a lone fisherman seeking tranquility in the early morning, so we deviated to a grassy area for warm ups. (We wouldn’t want the locals to think we’re crazy…)

20 Side-straddle hops – IC
10 X jumps left – IC
15 LBC oyo
10 X jumps right – IC
Swivel hips right/left
20 Wind mills – IC
20 Pickin’ Taters – IC

Mosey up the hill for the main Thang.

Redefining Murph to meet fitness levels and time constraints, we had two variations:

Murph, Interrupted:
We eliminated the mile run and replaced it with running to the pull up bar. We further interrupted Murph by breaking down the exercise into 10 sets: 10 pull ups; 20 pushups; 30 squats.

Should that need further modification, we offered,
Mini-Murph:
The same routine, but breaking down the exercises by 50%, but doing 20 sets to hit the targets: 5 pull ups; 10 pushups; 15 squats.

Modified pull ups included chin ups, jumping pull ups, or hanging for a 10 count, preferably with lats contracted.

Modified pushups included from the knees, or planking for a 20 count.

Back the flag, we ended our time with stretches: Sloooow hindu merkins and hold; Step throughs with a half-bridge hold; and a variety of other stretches.

“This is crazy!!” screams the voice. “You are 65 years old! You’re too old for this! Who would follow an old goat like you?”

Come next Saturday to Delco Park, 7:00 a.m., and I’ll introduce you to my nine crazy friends.

And to the voice in my head.

YHC
Wilson Tog (The Old Goat)

Q: Heater

PAX- Goldstar, Popcorn, Stamp, Zebra, & Pavarotti

Warm up on this brisk, 57 degree morning:

Mosey to FTH
Side straddle hop- 20ic
Moravian night clubs-18ic
Overhead claps- 20count
Cotton pickers- 10ic

Bottom of the hill
Hop up hill (feet together)
Bottom of the hill
Feel the burn(backwards, high knee run uphill)
Bottom of the hill
Left side shuffle up
Bottom of hill
Right side shuffle
Bottom of hill

MOSEY TO THE FLAG!!!!🇺🇸

We played a little game of cards against humanity(only because most of humanity isn’t out doing this stuff this early!)

reps match the number on the card; jack-11,queen-12,king-14, ace-15
Jokers- sprint to f3 pole and back

-hearts=merkins
-diamonds=air squats
-clubs- crunches
-spades- burpees (without the push up)

Jog around the track to cool down

Stretch-pretzel, hamstring,quad, arm/shoulder)

Count=6(after struggling to get to that high of a number)

Namorama

June 2, 2018

F3 Baseball

AO: F3 Dayton – Delco Park (DeHaviland) 7am

Q: Zebra

PAX: Wilson, The Dude, Faucet, Pavarotti, Tails, Heater, Stamp, Popcorn, BoneDaddy, Who Dey, Socks, Floater (FNG), Mercury(FNG), Schrute (FNG), Brody (FNG)

After laying out the bases (weights) for F3 baseball, I saw several PAX had already arrived including Tails with the shovel flag.  More and more PAX continued to roll in and we had 16 (4 FNGs) by 7am!  Nice turnout for my VQ.  I reminded the PAX of F3’s Mission and Disclaimer.  Here’s what we did…

Mosey to Dock House for CoP:

Side Straddle Hops x30

Moroccan Night Clubs x20

Imperial Walkers x20

Squats x10

LBCs x10

Merkins x10

Zebra Butt-Kicks x10 each leg

The Thang:

Indian er…Geese Run up the hill to the soccer field.  Couple PAX got winded here, but were able to recover while I explained F3 Baseball.  

The stars aligned enabling us to have 4 teams of 4. 1s started at 1B with 100 team merkins, 2s started at 2B with 100 team squats, 3s started at 3B with 100 team LBCs, 4s started at the Dish with 60 team burpees. Modes of transportation between bases: bear crawl home to 1B, lunges 1B to 2B, inch-worms 2B to 3B and carioca 3B to home. Team completing most rounds within 20 min. wins. After about 5 mins, I begin to hear mumble chatter of a possible PAX revolt so modified mode of transportation to mosey between bases. Hearing more looming PAX revolt mumble chatter a couple minutes later, I modified the reps to 40 team merkins, squats and LBCs and 20 team burpees.  This calmed the revolt chatter until about 15 minutes in.  Sensing an impending PAX revolt, I called an Omaha on F3 Baseball upon completion of the current round of the bases.

We recovered while holding a deep squat and I shared my F3 story.

Still having plenty of time to kill, we stayed in our teams of 4 and used the weights (formerly bases).  Performed pick your poison exercises – only requirement were 1 using the weight, 10 reps and each team rotate through exercises.  

Still having time to kill and having a pair of pull-up bars near by…we stayed in our teams with 1s sprinting to pull up bars for AYG pull-ups, 2s with planks, 3s with merkins and 4s with LBCs. Upon return sprint…er mosey, er walk back of 1s, the teams rotated through. We performed 2 rotations.

Next we moseyed back to the shovel flag while running with the weights and passing them back and forth. Popcorn lead us through some stretching.

CoT: named the FNGs and I lead us out in prayer.