Author: f3deltadeuce

QIC: Delta

Date: 10/10/2017
PAX: Ohms, Laces Out (Respect), Best-n-Show (Respect), Mudslide, Angus, Rainman, Snowflake, Early Bird, Flemmish
AO: Hill City
Conditions: Mid-60’s and a little muggy…which turned into a little hot about mid-workout.
Welcome and Disclaimer were given and we were off…
The Warm Up
SSH / IC x 15
Mt. Climbers / IC x 15
Cotton Pickers / IC x 15
SSH / IC x 15
Baby Arm Circles: Forward / IC x 10, Backwards / IC x 10
Moroccan Night Club / IC x 10
Chinooks / IC x 10
SSH / IC x 15
The PAX took a little mosey around the parking lot near the Love Shack and then headed for…
The Thang
*Had I read previous BB’s, I would have known that the Deck O’Cards routine “dealt” last week, then I would have prepared another beat down…BUT I didn’t, so I brought the same beat down with a li’l twist…
One by one, each member of the PAX stepped up to the deck of cards, turned over the top card which instructed the PAX as t what the next exercise was…The suit indicated what exercise and the number represented the amount of reps. (Example: 7 of Hearts meant the PAX all did 7 Merkins, OYO). Face cards, such as Jack, Queen and King = 10 reps and the Aces = 1 rep per exercise.
DIAMONDS = Burpees
HEARTS = Merkins
CLUBS = Squats
SPADES = BBSU
There were 10 members of the PAX…after each member of the PAX took a turn drawing a card, we took a break from the deck by heading down to where the Swamp Thing lives…boxed jumped to the talked, moseyed over to the bottom of Mt. Madoryiama, bear crawled to the top and ran down to the deck of cards. We held plank or an Al Gore until the entire PAX was back and ready…
We continued this rhythm, with a few 10-counts here and there, until we finished the entire deck of cards…
The total number of reps was:
85 Burpees
85 Merkins
85 Squats
85 BBSU
3 rounds of Box Jumping to the top of the stairs at the swamp
3 rounds of bear crawling to the top of Mt. Madoryiama
COUNTORAMA
NAMORAMA

When: 09/12/17
Where: Hill City
QIC: Delta
The PAX: Prosciutto, Mudslide, Laces Out (Respect), Rainman, Ohms, Best in Show (Respect), Angus
The Scene: 61 degrees and some rain, but not as much as we expected from the aftermath of Hurricane Irma.
The flag was planted, the PAX was circled and the welcome and disclaimer was given. And in true form to NEVER FORGET and ALWAYS REMEMBER our fallen heroes of the events of 9/11, we did 20 burpees to start the day (9 + 11 = 20)!
As an added bonus, we agree that anytime we saw jogger, we would all drop and conduct 25 merkins!
We then moseyed to the Great Hall for the…
WARMUP

1. Side Straddle Hop / IC X15
2. Imperial Walkers / IC X15
3. High Knees / IC X15
4. Wide High Knees / IC X15
5. Mountain Climbers / IC X15
6. Side Straddle Hop / IC X15
7. Cotton Pickers / IC x 15
8. Arm Circles (Forward) / IC X15
9. Arm Circles (Backwards) / IC X15
10. Chinooks / IC X15
11. Moroccan Night Club / IC X15
12. Side Straddle Hop / IC X13

Now that we where good and warmed up, we moseyed to the lighted walk way near the river for the…
MAIN THANG
“BLIMPS”
The PAX stayed together for this entire event…AND for this event we would run 3 light poles and then execute one of the following exercises…after that exercise, the PAX would hold an Al Gore until the entire PAX was done…we would then run for 3 more light poles and conduct the next exercise.
1^st stop: 10 Burpees
2^nd: 20 Lunges
3^rd: 30 Imperial Walkers (IC x 30)
4^th: 40 Merkins
5^th: 50 Plank Jacks
6^th: 60 Squats
Once we were done with this round, the PAX needed (or maybe it was just me) a 10-count.
THEN the PAX was told again, in true form to NEVER FORGET and ALWAYS REMEMBER our fallen heroes of the events of 9/11, we would remember what we just did bu doing it again in reverse order…so we ran 3 light poles and did it all over again with a run to the third light pole in between each exercise.
7^th: 60 Squats
8^th: 50 Plank Jacks
9^th: 40 Merkins
10^th: 30 Imperial Walkers (IC x 30)
11^th: 20 Lunges
12^th: 10 Burpees
Again the PAX (or probably just me) needed a 10 count before we moseyed to the next location…
We moseyed to the top of swamp thing where we did the following routine:
-Incline Merkins / 15 OYO
-Dips / 15 OYO
Run to the bottom of Mt. Madoryiama and bear crawl to the top
Repeat 2 more times for a total of 3 rounds of this beatdown…
6MOM…
The PAX took turns calling out and leading some killer ab exercises:
Delta / Pickle Pounder (Of course!) IC x 15
Laces Out / Flutter Kicks / IC x 15
Ohms / Rosalita / IC x 15
Angus / Dying Cockroach / IC x 15
COUNT-O-RAMA
NAME-O-RAMA
WOD
I read the following qoute from Dr. Tony Evans book “Kingdom Man.” My hopes in reading this quote was to remind the PAX of the importance of what we are doing:
“If you are a messed up man, you were going to contribute to a messed up family. If you are a messed up family, you were going to contribute to a messed up church. If you are a messed up church, you were going to contribute to a messed up community. If you were a messed up community, you’re going to contribute to a messed up state. If you are a messed up state, you’re going to contribute to a messed up country. If you are a messed up country, you were going to contribute to a messed up world.
Therefore, the only way to have a better world made up of better countries composed of better states filled with better communities influenced by better churches inhabited by better families is by becoming a better man. It starts with you.
The path to a better world begins with you. And me. It begins with us.”

8/31/2017
“Put your money where your mouth is”
QIC:Delta
PAX: Early Bird, Angus, Ohms, Stairmaster, Laces Out, Rainman, Flemish
Scene: 71 degrees and damp…
Disclaimer was administered which included

1. If you get hurt, we will help carry you to your car…that piece of information would come in handy later in the morning.
2. If we see any joggers, we will all stop and conduct 10 burpees…then pick up where we left off and keep going.

The PAX took a little mosey to the Great Hall…
Warm Up:
Ring of Fire…The Pax circled up and took turns calling out different exercises. The one who called out the exercise would bear crawl around the circled up PAX while the PAX executed the exercise. Then the next member of the PAX called out an exercise…rinse and repeat…We did this for two laps around the circle for a total of 16 warm up exercises.
We then took a little mosey towards the river side of Coolidge Park…
The Thang:
DORA 1-2-3 // The PAX partnered up…each group of two completed 100 Merkins, 200 Dips and 300 Squats. One member of the tandem started doing merkins while the other member took a little run to a designated spot, when the runner returned to his partner, he would take over doing reps until they completed 100 total merkins…they would continue this rhythm the through the rest of the exercises.
+While doing the DORA 1-2-3, we spotted two different set of joggers so we all stopped and did 2 sets of 10-rep burpees.
After a 10 count from Ohms, we headed towards the river walk…
At the river walk, we bear crawled to the first light pole, lunged to the second light pole, ran to the third light pole and then conducted 25 plank jacks. We held plank until the entire PAX had finished and then we did the same sequence one more time.
We noticed that Laces Out (Respect) was moving a little slow and when asked, he mentioned that he had hurt his right leg. This is where, thanks to Steam Engine’s disclaimer of “if you get hurt, we will help carry you back to your car,” we had to put our money where our mouth was…meaning, Angus, Ohms and myself took turns carrying back to his car. #NoManLeftBehind #BandOfBrothers
6MOM:
Captian Thor // a 1 to 4 ratio of BBSU and American Hammers. Do 1 BBSU followed by 4 American Hammers. Then 2 BBSU followed by 8 American Hammers…all the way to 10 BBSU and 40 American Hammers. We took turns towards the end leading this exercise as this Q was feeling the pain and needed a little help.
Countorama
Namorama
WOD: We continued the discussion on “Your wife is not your best friend.” We clarified that what the F3 article (which is attached below) was saying was NOT that you should put F3, your hobbies or anything else other than God before your spouse—as in you should have friends closer to you than your spouse…BUT the article was clarifying that your spouse is not your best friend b/c she is so much more than that…she is your queen and you should treat her as such. The one issue that I take with the article from F3 is that they say that your relationship with your spouse should be your most important one. While I understand their sentiment, I would submit that your relationship with God should be your first and foremost relationship in your life. If God is not my first priority, then I am not the husband, father, friend, churchman, brother, etc that I am called to be. So the takeaway for the day is that: God should be our #1 relationship and our spouse is our #2 relationship.
Article:
http://f3nation.com/2017/02/08/the-m/

-When; 07/06/17
-Where; Hill City / Chattanooga, TN
-QIC; Delta
-The PAX; Ohms, Angus, Laces Out (Respect), Schnitzel, Sling, Pumpkin, Devo (all the way from outside of Charlotte, NC)
Welcome / Disclaimer
+Every time we see JOGGERS; we all stop and do 20 BBSU
The Warm-Up
Side Straddle Hop (SSH) / IC x 15
Mtn Climbers / IC x 15
High Knees / IC x 15
Wide High Knees / IC x 15
SSH / IC x 15
*We spotted some joggers and dropped and pounded out 20 BBSU
Baby Arm Circles (Forward and backwards) / IC x 10
Moroccan Night Club / IC x 15
Circle Burp—The PAX jogged in place and one by one each member of the PAX, after a random period of time, shouted out “Drop” which told the PAX that they should drop to the ground and do a burpee. The PAX continued this sequence for two go-rounds around the circle.
*We spotted another group of joggers and dropped once again and pounded out 20 more BBSU
Rocky Balboa (Alternating toe-taps on the curb) / IC x 20
The Main Thang;
The PAX took a li’l mosey to the river walk where we partook in what F3 calls “Hindenburg BLIMPS”
We set running along the river walk and every 3 light poles, we stopped to perform the following exercises:
1st stop: 10 Burpees
2nd stop: 20 Lunges
3rd stop: 30 Imperial Walkers
4th stop: 40 Merkins
5th stop: 50 Plank Jacks
6th stop: 60 Squats
It would be safe to say that we needed a li’l 10 count…as we caught our breath AND since we live in a democratic society, I asked the PAX to vote on what we should do next…The choices were another round of Hindenburg BLIMPS of plan B. They chose plan B so we took a li’l mosey towards where the Swamp Thing Lives. As we mosey’ed that way, Angus mentioned that our nomad Devo from outside of Charlotte really needs to experience our Mt. Madoryima…SO, I called an audible and rolled with plan C.
Plan C took us to the base of Mt. Madoryima where we took part in Jacobs Ladder
-For Jacobs Ladder, we started with 1 Burpee, then headed up the Mtn…at the bottom, we did 2 burpees and then headed back up the Mtn…We continued this rhythm until we got to 7 burpees and 7 times up the Mtn.
6MOM
*We spotted another group of joggers and dropped once again and pounded out 20 more BBSU
Captain Thor // 1 BBSU followed by 4 American Hammers, 2 BBSU followed by 8 American Hammers…all the way up to 10 BBSU and 40 American Hammers
COUNTORAMA
NAMORAMA
Word of the Day // Jesus, as busy as He was, did not miss the individuals over the crowds. He walked slowly through His days and never missed an opportunity to love, serve, bless, care for those His Father has placed in His life. Acts 17:26 says that God has placed us where we when we are for a reason…pat of that reason is for us to practice PRESENCE. To walk slowly through our days, like Jesus, looking for opportunities to care for, serve, love and bless those around us.
Prayer Requests
-Angus & Leg day’s wives are pregnant
-Laces Out // Meeting with Tammy who has just taken custody of her 2 year old grandson // Cousins battling cancer // Cousin’s niece heart problems
-Ohms // House hunting // Friend having an appendectomy
-Pumpkin // Mission trip to St. Louis
-Sling // Meeting with Music Group—open doors to share the Great News of Jesus

The Scene: High 60’s and beautiful…the rain help off until we circled up for prayer…We had a sleeper at the Love Shack, so to honor Him, we mosey’ed a little ways down the street where we began the workout with a 10 burpee penalty because the flag had not yet arrived–BUT it did make it eventually…But not before we had to pound out 10 burpees to start the morning.
Welcome / Disclaimer
+Every time we see JOGGERS; we all stop and do 20 BBSU
The Warm-Up
Side Straddle Hop (SSH) / IC x 15
Mtn Climbers / IC x 15
High Knees / IC x 15
Wide High Knees / IC x 15
SSH / IC x 15
*We spotted some joggers and dropped and pounded out 20 BBSU
Baby Arm Circles (Forward and backwards) / IC x 10
Moroccan Night Club / IC x 15
Circle Burp—The PAX jogged in place and one by one each member of the PAX, after a random period of time, shouted out “Drop” which told the PAX that they should drop to the ground and do a burpee. The PAX continued this sequence for two go-rounds around the circle.
*We spotted another group of joggers and dropped once again and pounded out 20 more BBSU
Rocky Balboa (Alternating toe-taps on the curb) / IC x 20
The Main Thang;
The PAX took a li’l mosey to the river walk where we partook in what F3 calls “Hindenburg BLIMPS”
We set running along the river walk and every 3 light poles, we stopped to perform the following exercises:
1^st stop: 10 Burpees
2^nd stop: 20 Lunges
3^rd stop: 30 Imperial Walkers
4^th stop: 40 Merkins
5^th stop: 50 Plank Jacks
6^th stop: 60 Squats
It would be safe to say that we needed a li’l 10 count…as we caught our breath AND since we live in a democratic society, I asked the PAX to vote on what we should do next…The choices were another round of Hindenburg BLIMPS of plan B. They chose plan B so we took a li’l mosey towards where the Swamp Thing Lives. As we mosey’ed that way, Angus mentioned that our nomad Devo from outside of Charlotte really needs to experience our Mt. Madoryima…SO, I called an audible and rolled with plan C.
Plan C took us to the base of Mt. Madoryima where we took part in Jacobs Ladder
-For Jacobs Ladder, we started with 1 Burpee, then headed up the Mtn…at the bottom, we did 2 burpees and then headed back up the Mtn…We continued this rhythm until we got to 7 burpees and 7 times up the Mtn.
6MOM
*We spotted another group of joggers and dropped once again and pounded out 20 more BBSU
Captain Thor // 1 BBSU followed by 4 American Hammers, 2 BBSU followed by 8 American Hammers…all the way up to 10 BBSU and 40 American Hammers
COUNTORAMA

NAMORAMA
Word of the Day // Jesus, as busy as He was, did not miss the individuals over the crowds. He walked slowly through His days and never missed an opportunity to love, serve, bless, care for those His Father has placed in His life. Acts 17:26 says that God has placed us where we when we are for a reason…pat of that reason is for us to practice PRESENCE. To walk slowly through our days, like Jesus, looking for opportunities to care for, serve, love and bless those around us.
Prayer Requests
-Angus & Leg day’s wives are pregnant
-Laces Out // Meeting with Tammy who has just taken custody of her 2 year old grandson // Cousins battling cancer // Cousin’s niece heart problems
-Ohms // House hunting // Friend having an appendectomy
-Pumpkin // Mission trip to St. Louis
-Sling // Meeting with Music Group—open doors to share the Great News of Jesus

The Scene: Mid-60s and beautiful in the Hill City where 11 men, which included 4 FNG’s, engaged in the morning activities to sharpen one another.
Welcome and disclaimer were administered and we mosey’ed to the great hall for a little warm-up action. As we mosey’ed, the PAX was told that anytime and every time we see joggers, we will stop what we are doing and perform Pickle Pounders / IC x 15.
The Warm Up
Side straddle hop / IC x 15
Mtn Climbers / IC x 15
Imperial Walkers / IC x 15
SSH / IC x 15
Lunges / 10 each leg
Dot Drills / 20 on your own followed by 10 on each leg
SSH / IC x 15
Baby Arm Circles (forward / backwards) / IC x 15
Squat Chinooks / IC x 15
The Thang:
We partnered up for a li’l Dora 1-2-3 action. Our goals; 100 Merkins, 200 BBSU, 300 Squats
One of the partners began executing Merkins while the other partnered bear crawled 1.5 light poles and back which almost killed us. Once the partner got back from the bear crawl, they picked up where the other partner stopped. Continued this pattern until we accomplished all the reps and all the exercises.
During the Dora, we spotted some joggers so we all stopped for some bonus Pickle Pounders (IC / x 15).
We then took a small mosey to the top of the stairs where we all did 15 Dips followed by 5 Burpees…repeated 3 times.
Before we circled up for 6MOM, we Burnie Sanders-ed up Mt. Madoryima
6MOM
Flutter Kicks / IC x 15
+Saw some joggers and had to do a little bonus Pickle Pounders
American Hammer (Demonstrated and led by Angus) / IC x 15
LBC’s (Demonstrated and led by Ohms) / IC x 15
Countoroma
Namoroma // We had 4 FNG’s—how sweet is that. We bestowed the onto them the names: Snitzel, Leg Day, Noodle and Five-O!
Word of the Day // In thinking about Cheech and the legacy that he left behind, I started to think about the legacy I am going to leave behind. So I asked the guys to think about what they want to be said of them at their funeral…and with that in mind, I asked them to think about what they are going to do from this day until that day to ensure that that is going to be said of them.
Prayer Requests:
Laces Out / Cousin battling cancer, Cousin’s niece recovering from open heart surgery
Angus & Leg Day / Wives are pregnant
Gus / Transition to Memphis
Prosciutto / Tap recovering

-Where: Hill City, Chattanooga, TN
-When: 6/29/17
-QIC: Delta
-The PAX: Laces Out (Respect), Angus, Ohms, Chucky, Banjo, Stairmaster, AND welcome FNG’s: Schnitzel, Noodle, 5-0, Leg Day