CSAUP Sandwich Back Blast
PT. 1
PAX:
Flo
Yoshi
Fat Amy
Salisbury
Wario
Norm
Djibouti
Huckleberry
Footloose
Echo
Lonzo – Q
Just ruck mileage.
PT.2
PAX:
Waldo
Wario
Meatloaf
Salisbury
Huckleberry
Fat Amy
Footloose
Norm
Echo
Cybertruck
Flo
Djibouti
Yoshi
Lonzo – Q
Ruck Mileage with sandbags, punching bag on 2×4, and blocks on 2×4.
Backblast: December 23rd, 2024
AO: The Foundry – Gateway Middle School – Maumee, OH
PAX:
Q – Photon
Capitol
Fat Amy
Huckleberry
Landslide
Meatloaf
Rudy
Sherbert
Viper
Workout: Silent Night
FNG’s: N/A
Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
All of the above was communicated visually through pictures on a white board. No words were spoken from Q or PAX.
Warmup: In cadence
SSH: 12 (2 is 1)
Windmills: 12 (2 is 1)
Chain Breakers: 12
Entire warmup was communicated visually with no verbal cues. No words were spoken from Q or PAX.
The “Thang”:
PAX performed 12 rounds of the following:
a.) Perform 12 reps of a given exercise IN CADENCE.
b.) MOT out and back 23 yards on your own
c.) Pick up the six
d.) Move to next round and repeat.
Exercises and MOTs were the following:
Phase 1: Forward Murder Bunnies
1.) Thrusters – Forward Murder Bunny
2.) Kettle Bell Swings (2 is 1)
3.) American Hammers w/ Block (2 is 1)
4.) Man-Makers
Phase 2: Forward Bear Crawls
5.) Jump Squats (2 is 1)
6.) Hand Release Merkins (2 is 1)
7.) Lunges (2 is 1)
8.) Absolutions
Phase 3: Forward Crab Walks
9.) Crab Cakes (2 is 1)
10.) Pickle Pointers (2 is 1)
Entire thang was communicated visually with no verbal cues. No words were spoken from Q or PAX.
Ended with:
Count-O-Rama: 9
Name-O-Rama
The Six – Sherbert
LDP3
Ball of Man
Spreadsheets from the Gloom: 15F wind-chill, but dry. This was a risk with a high chance for failure, but the PAX really embraced the theme and worked with YHC to ensure its success. From the moment the PAX realized that it was a completely silent beatdown, they kept their voices quiet and their eyes attentive. Was the cadence work perfect? Absolutely not. But it wasn’t terrible, either. Given no vocal cues, the synchronicity was actually pretty good thanks to the PAX’s focus. There are definitely improvements to make on the cadence cues, though. Using fingers to 4-count prior to starting was ok, but was quite difficult with a block in hand or from plank position. A 4-count sweeping head nod a la a music conductor would work much better for most exercises. A colored light would also be useful for quick instruction.
Overall, the beatdown got the point across. It really is easy to take things for granted. We say we are open to all men… But how much more difficult would it be for someone who can’t hear? Or for someone to lead who can’t speak? This beatdown was a reminder that there are other ways to communicate on both ends of the conversation. A reminder that sometimes it’s only the non-verbal cues that we receive, and that we have to be able to (re)act on those alone.
This one was a pleasure for sure.
Backblast: December 21st, 2024
AO: The Fortress – Grace Church – Perrysburg, OH
PAX:
Photon – Q
Binford
Capitol
Deliverance
Golden Gate
Guardian
Phat Thor
Sherbert
Stark
Tarnished
Workout: The Four H's
FNG’s: N/A
Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
Warm-up: N/A
The “Thang”:
In the theme of the LDP3 this week, we focused on having purposeful conversations by partnering up and discussing the Four H’s:
1. History
2. Heartbreaks
3. Heroes
4. Hopes
Ended with:
Count-O-Rama: 10
Name-O-Rama
The Six – Golden Gate
LDP3
Ball of Man
Spreadsheets from the Gloom: 12F windchill. I liked this one when Iso ran it back last year and I liked it again today. Those 4 one-word topics, when explored in detail, can tell you a lot about a man. Where he came from, who he is, and why he is who he is. If you’re new to a shield lock or are in the midst of creating one, I recommend giving this a run-through early on to jump-start the formation of strong bonds.
Backblast: December 23rd, 2024
AO: Camelot (Black Ops)
PAX: Carmen Sandiego (Q)
Astro
Echo
The Thang: Black Ops Ruck at 5:00. Rucked over to the Whitehouse library and walked around the lake and back.
Backblast: December 23rd, 2024
AO: Camelot
PAX:
Carmen Sandiego (Q)
Echo
Clear
GMO
Astro
Manchester
Djibouti
Norm
Golden Gate
Workout: EMOM Time
FNG’s: No
Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust
Credo: Leave no man behind but leave no man where you found him.
Warmup: 15 side straddle hop burpees, 10 Joe Louis’
The Thang:
Went to the pavilion and got in a circle with our blocks. Did a 30 minute EMOM. Before each exercise, we had to do 5 merkins. Each exercise was a minute a piece. After 4 exercises there was a break.
Squat jumps
Coupon truffle shuffle
Curls
Bent over rows
Rest
Coupon overhead press
Carolina dry docks
Coupon dips
Absolutions
Rest
Nolan Ryan’s
Grave diggers
Ground to overhead press
Monkey humpers
Rest
High plank
Derkins
Imperial walkers
BBSU’s
Rest
Man makers
V taps
Al Gore
Tricep extension
Rest
Freddie Mercury’s
Lieutenant Dan’s
WW3 SU
Mountain climbers
Rest
Surprise! 15 burpees
Count-O-Rama – 9
Name-O-Rama
The Six – Clear
LDP3
Ball of Man
Holiday Fallout
Pax:
Armstrong
Deliverance
Fallout Boy (Q)
Raven
12 days of Christmas style with an Irish Christmas play list. 1 minute plank (alternated high and low) for 60 count in an optional bad Irish/Scottish accent, 2 lunge (2:1), 3 walk out to plank, 4 Muricans, 5 Bu-urp-ees, 6 lateral hops over block, 7 dips, 8 American Hammers w/ block , 9 squats w/ blocks, 10 Mountain climbers (2:1), 11 block pull-throughs in plank, 12 man-makers. A jolly good time was had by all.
F3 Workout: Festivus for the Rest of Us
Warm-Up
– Side Straddle Hops- 23 reps
– Windmills- 23 reps
– Arm Circles- 23 forward, 23 backward
– Hillbillies- 23 reps (reach up and clap overhead, then squat down and clap below your knees)
The Airing of Grievances
1. Grievance Push-Ups (Airing Grievances with the Ground x 30
2. Grievance Squats (Airing Grievances with the Legs) x 40
3. Grievance Lunges (Airing Grievances with the Knees) x 50 (1 is 1)
4. Grievance Plank Hold-90 count
Feats of Strength
1. Bear Crawl to the cone then crab walk back
2. Curl (Flexing your Festivus Strength) x 50 reps of curls
3. Man makers x 20
4. Partner Wheelbarrow Walk
5. Partner plank – paper scissors rock winner 4 merkins/ loser 4 burpees best of 5 rounds
The Festivus Miracle Everyone
1. “Miracle" Mountain Climbers x 23 mountain climbers (2 is 1)
2. Jungle boys x 20
3. BB Sit-Ups x23 in cadence
4. Bonus Thrusters x 12
Pax:
Pimento
Geppetto
Guardian
Mile High
Coconut
Badger
Peach
Callahan
Waldo – Q
Forest Gump Run
25 Don Quijote
25 Merkins
25 Lt. Dans
25 Burpees
3.25 mile run
COT
PAX: Southie & Colson
Backblast for "Palindrome" on…of course…12/21
PAX:
Tarnished
Capitol
Stark
Sherbert
Spaulding
Guardian
Callahan
Crawdad
Radio
Landslide
Deliverance
Photon
Coconut (Q)
25 degrees at 0630 at the Fortress as the PAX circled up.
Intro: The mission of F3 is to plant, grow, and serve small workout groups for Men, for the invigoration of male community leadership. The 5 core principles are:
– always free
– open to all men
– held outdoors, rain or shine
– led in rotation by members of the group. No training or certification necessary
– ends in a circle of trust
Warm-o-Rama (playlist Unstoppable by Social Club Misfits, Birdland–Maynard Ferguson)
Burpees IC (12)
Imperial Walkers IC (21)
Bear Crawl Circle IC (12) — the pax had CMUs, which defined the rough perimeter of a circle, we bear crawled IC around the circle to 12 (about 1/2 way).
Pickle Pounder IC (12)
Bear Crawl Circle IC (12)
Shieldwall march to Palindrome area
a shield-wall is this: pax line up shoulder to shoulder in a straight line, facing the same direction, cindy at their feet. Lock arms. as a unit, squat down and pick up cindys. March in step from A to B.
Main THANG:
7 acrostic workouts, timed by the playlist.
1 –to 'It's raining tacos': TACO CAT, rep counts go 2, 4, 6, 8, 6, 4, 2 and similar for all palindromes.
Thrusters, American Hammers (with block), Curls, Outlaws, Curls, Am H. Thrusters.
2- to "Speed Racer" by Her's: RACE CAR
Ranger merkins, Absolutions, Crab Cakes, Elevated Squates, Crab Cakes, Absolutions, Ranger Merkins
3- to "Ham 'N' Eggs" by a tribe called quest: MA HAS A HAM
Manmakers, Ape Hop, Heels to Heaven, Ape Hop, Squrls, Ape Hop, Heels to Heaven, Ape Hop, Manmakers
4- for the duration of "I Palindrome I" by They Might be Giants and "Palindrome" by The beta Machine: PALINDROME (yes, the word itself is not a palindrome.
Peter Parker, Alpo, LBC, Inchworm, Ninja Squat, Rows, Over Jumps, Monkey Humper, Easy (as in…rest for a 2 count)
5- MA HAS A HAM again, this time to "Ham" by Crazy, Xone, Akeisha
6- RACE CAR, this time to "Speed Racer" by Masked Wolf
7- TACO CAT, this time to "It's Raining Tacos Again"–Parry Gripp
Endex: Playlist Birdland–Maynard Ferguson, and Unstoppable–Sia
Shieldwall march back to original circle.
At the circle, all exercises called and counted in "Inverse cadence" where the Q begins with e.g. "Pounder Pickle The Is Exercise Next The", and the counting is done with the Q calling out the number, then the PAX counting down 3, 2, 1. e.g. Q: "12!", Pax: "3!, 2!, 1!", Q: "11!", Pax: "3!, 2!, 1!" etc. down to 1.
Crawl Bear circle (instead of Bear Crawl) (from 12)
Pounder Pickle (from 12)
Crawl Bear Circle (from 12)
Walker Imperial (from 21)
EEPRUB (from 12).
COT
COR- NOR, Landslide 6.
Honor and a pleasure to bring some new stuff to the fortress, and grateful for the 13 guys who joined me!
12/22/24:
Pre-Run Black Ops:
Phat Thor
Radio
Drip
12/22/24
AO: The Pump Station
Workout: Swole Station
PAX:
Phat Thor
Tarnished
Pimento
Guardian
Wax On
Huckleberry
Thai Guy
Radio
Drip
Van Wilder
Binford
Wario
Shepherd
Mission, Principles and Disclaimer given
Warm Up:
SSH, Windmills, mosey down to the bottom of hill
Work:
100 Curls OYO to get us warmed up.
This time we did this as a group. 1 Pax would pick an exercise off the tree and call red or black. Q would pull a card. If we were right, we did the exercise and ran up the hill and then erased the exercise. If we got it wrong, we did the exercise plus a 20 curls penalty and could NOT erase the exercise. At the top was a star of 100 curls. We were really close but missed 1 exercise.
Level 1: 10 Man makers
Level 2: 20 WW3, American Hammers, Lawnmowers
Level 3: 30 Squat Thrusts, Front Raises,
Level 4: 40 KBS
Star: 100 Curls
Total work for the morning:
30 man makers, 20 WW3, 20 Am Hams, 20 Lawnmowers, 60 Squat Thrusts, 30 front Raises, 40 KBS.
Routine:
Pick a card,
Exercise(penalty maybe)
Run
Repeat
Ended with the normal announcements and prayer and the last of Shield Lock LDP3