Fitness, Fellowship, Faith

Day: August 3, 2016

Modify as needed

One full time PAX, one named 2.0, and one 2.0 to be named in the future decided to plant the flag at an undisclosed, unofficial and unsanctioned AO at an unknown vacation rental house carport somewhere near the coast of South Carolina.  Even though the M gave a solid “maybe” when asked if she wanted to POST, she opted for a nap instead, making the workout an F3 workout instead of a traditional Jane Fonda workout like Short Sale used to do in his carport with leggings.  Vacations should include naps.  YHC should try that sometime.

With a screwed up calf muscle (a la Tool Time from earlier this year) the only exercises were one’s that didn’t offend the calf.  Fortunately rented bikes mean lots (and I mean lots) of miles out and about dragging an additional 50 plus pounds of future named 2.0 and bike attached behind me so that takes the place of running for cardio.

Warm Up:  SSH, Merkins, Low Slow Squats, and Imperial Walkers

The Thang:

We did a ladder of 10, 20, 30….70, 60, 50….20, 10, 20, 30…..70 of CDD’s, Merkins, LBC’s, Squats, Seal Jacks, Flutter Kicks, and something else I can’t remember.  At first it was just Happy Feet and me with the future to be named 2.0 FNG sitting in a chair watching cartoons until he saw the Seal Jacks and joined in for about 20 IC if you could call it that. He also hit his six for LBC’s.  Gotta love sharing F3 with family.

It was 93 degrees and humid.  It reminded me of Midoriyama without the direct sunlight and whining.

We closed out without name-o-rama and went straight to the cool down of throwing football for an additional half hour.  Missing middle school football conditioning practice means getting in some work on your own.

Thankful for the leadership and fellowship that is F3 and the flexibility to name and claim an F3 workout whenever and wherever you are.  You can modify as needed.

As I told CSPAN last Saturday, F3 brings me joy.  F3 with my boys brings me more joy. Give it away.

F3 Counts!


NFL Training Camp Opens! – In Gastonia?

This week NFL training camps opened up across the country – so the manly men of Midoriyama decided to join the fun!


  • SSH x 21 IC
  • Don Quixote x 21 IC

The Thang:

Alright GAME TIME! Pick your “football team” and Mosey to the playground! Teams of 2 for our first game of the day!

Pusharoma: 2:00 minute drill! Timer is running – which team can do the most push-ups (mericans) before the clock expires? MAX OUTS! Offense does push-ups while Defense does squats – alternate to maximize total reps! Winners were Slaw & Floppy Disc! (Mumble chatter about Slaws “neck ups”…)

Pullaroma: 2:00 minute drill! Timer is running – which team can do the most pull-ups before the clock expires? MAX OUTS! Offense does pull-ups while Defense does squats – alternate to maximize total reps! Winners were Lil Sweet & Billy Madison!

Next Game! Mosey back to the flag and grab a football. Let’s make our way over to the field – the fast way!

Pound the rock: Teammate hands football off to running back for a 100 yard sprint to the “endzone” – “DB catch them drill” as they sprint to catch them from behind. Alternate until we reach our destination! #keeppounding

Fun and games are over (now that hands are on knees and mumble chatter of possible merlot splashage) time to get to work!

Quadraphillia: music blasting, timer set to 5:00 minutes – “team mate battle” continues as 1 man runs backwards up hill then runs forward down, completes burpee at bottom of hill and switch with teammate. Assume plank position while rooting your teammate to keep pound!

Core work: (Reps of TD score variations)

  • WWI Situps x 14
  • LBCs x 21
  • Flutter kicks x48
  • Freddy Mercury x 14
  • Marge & Homer x 7
  • Weezy Jefferson x 14
  • Panther Pound Burpes x 14 (Football chop steps in place until Q yells “burpee” then back to chops)
  • Merican challenge (MAX OUT – Push yourselves) x head to head! Beat the man in front of you!

Mosey back to the flag – keep carrying that rock!

Still time left for:

  • Madoriyama Mericans x together down the line
  • LBCs x 30
  • Flutter kicks x 21
  • Captain Thors x max out for last minute!



Got to share a parable about “life after” as 2 babies in a womb can hardly grasp life after delivery – we too, are like babies on this fallen Earth….. ‘God’ is all around us. We are of ‘Him’. It is in ‘Him’ that we live. Without ‘Him’ the world would not exist. Sometimes when you’re in silence and really listen, you can perceive ‘His’ presence and can hear ‘His’ loving voice calling down from above.

Prayers for Ringo who is apparently losing so much weight so fast that his back can’t handle it! 😉 Prayers for the brothers of F3 who could not be here today and all across the nation to lead their house and their community.

Thanks for the fun today men! Lots of rumble chatter about M’s being mad at all the grass and muck falling out of unknown regions, but it was fun playing in the dirt like kids again!

I’ll keep ya’ll posted if I get any calls from Carolina Panthers scouting department this week! 😉

#TheStorm: It Will Hurt To Get Off The Crapper

6 PAX showed up for a lower body beatdown that made it hard to use our legs the rest of the day.

I enjoyed the convo before and through the workout today.  It is nice to talk about our families, good things that are going on, and struggles that some are going through.  I believe this is one thing that makes F3 really different than any other workouts…. you actually build friendships/brotherhood with the other guys. Again, I enjoyed the conversations from this morning even more than the workout.

And we begin:

WU: (In Cadence)

  • SSH x 15
  • Moroccan Night Clubs x 15
  • Don Quixotes x 15
  • Squats x 15
  • LBC x 15

-Pledge Of Allegiance-


Mosey to the sidewalk near the practice field and pair up.  All exercises done in aggregate.

  • 300 Squats/Zombie Walk to first island
  • 300 JoBus/Backward Zombie Walk to first island
  • 300 CDD/run to second island
  • 300 Calf Raises/ Skip to first island
  • 300 LBD/Run to second island
  • 300 Squats/Run to second island
  • Neckies 15 forward, 15 right, 15 left, 15 forward
  • LBCs x 30

Mosey to where we started and circle up

  • LBCs x 15
  • Squats x 15
  • LBCs x 15
  • Homer Marge x 10




Announcements: Change of date and venue for F3 monthly meeting

Prayers: Stroganoff, TSquare, Godfather and their families

Coffeeteria: 4 at Floyd And Blackies


Again enjoyed leading today!


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