QIC: DNF

Date: 09/20/2021

PAX: Abercrombie, AOL, Full Moon, John Doe, M.I.A., Mandela, Night Fever, Picabo, Spirit Fingers, Top ‘Em, WeBlow, Woodrider

AO: Hacksaw

Conditions

Consistent rain, 72 degrees.

Warm-Up

Mosey to flag, WMH IC, SSH’s IC, Third Grade Exercises IC, Forward Fold OYO, Air Presses IC, Seal Claps IC

The THANG

Single file line lunge walk to exit flag circle, side shuffle to Coast Guard, 30 merkins, run to tank, 30 merkins, side shuffle to circle entry, lunge walk into flag circle, Al Gore until six is in

2/10 Merkins and 10/50 Air Presses… 2 merkins 10 AP’s, 4 merkins 20 AP’s, 6 merkins 30 AP’s, 8 merkins 40 AP’s, 10 merkins 50 AP’s…. and back down

Single file line lunge walk to exit flag circle, side shuffle to Coast Guard, 30 merkins, run to tank, 30 merkins, side shuffle to circle entry, lunge walk into flag circle, Al Gore until six is in

LBC’s x30 OYO, Flutter Kicks x30 IC, Dying Cockroaches x20 IC, 6 inches, 10 Big Boi’s

Single file line lunge walk to exit flag circle, side shuffle to Coast Guard, 30 merkins, run to tank, 30 merkins, side shuffle to circle entry, lunge walk into flag circle, Al Gore until six is in

Grateful Dead. PAX in plank position. Left arm up… hold, right leg up… hold, right arm up… hold, left leg up… hold. Maintain plank and rotate body 90 degrees to 3 o’clock position. Repeat limb raising and hold sequence for all four limbs. Maintain plank and rotate body 90 degrees to 6 o’clock position. Repeat limb raising and hold sequence for all four limbs. Maintain plank and rotate body 90 degrees to 9 o’clock position. Repeat limb raising and hold sequence for all four limbs. Maintain plank and rotate 90 degrees back to starting 12 o’clock position. Two merkins to finish… because why not…

Mosey back to parking lot

CoT

QIC shared a short word on opportunity. They are everywhere, all the time. Right now we all know that the world is in a chaotic and uncertain state. This can understandably suppress one’s ability to see opportunity or be optimistic. Still, opportunity is everywhere. Whether you are in a position to seize an opportunity (go out and take it!) or have a chance to extend an opportunity to another… stay aware, and stay ready!

Prayers for AOL and a good doctors visit today regarding pituitary

Prayers for M.I.A.’s wife and the elimination of her heart flutters

Picabo took us out in prayer

QIC: DNF

Date: 2/19/21

PAX: Uncle Joe, Toe Tag, Flemish, AOL, Mothballs, MaYhem, Clothespin, Oui Oui, SeaGull, Sex Wax, Slim Shady, Rollback, Picabo, Escobar

AO: Hacksaw

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Conditions

Crisp 32 degrees and windy

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COP

Mosey under the bridge and across the street to parking lot. Circle up.

WMH x10 IC

SSH x30 IC

Forward Fold OYO until recover

SSH x30 IC

Revolving side shuffle counter clockwise

Revolving side shuffle clockwise

LBAC x15 IC

RLBAC x15 IC

Seal Claps x15 IC

Circle was then widened significantly

Bear crawl to center, broad jumps back to position. (x3)

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The Thang

Mosey to the base of the hill (20 yards short of beginning of incline)

10 burpees OYO

Merkin Minute – PAX performed as many merkins as possible in 60 seconds

Indian run up the hill (strong pace was encouraged and executed)

Core blast at top of hill

Big Boi sit-ups x20 OYO

Flutter Kicks x30 IC

Heel touches x30 IC

Twisted Scissors x30 IC

10 Big Boi sit-ups OYO for my man Clothespin

Indian run back down the hill

Merkin Minute – PAX performed as many merkins as possible in 60 seconds

Indian run up the hill (strong pace was encouraged and executed)

Core blast at top of hill

Big Boi sit-ups x20 OYO

Flutter Kicks x30 IC

Heel touches x30 IC

Twisted Scissors x30 IC

Mosey back to starting point

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COT

Whatever you are trying to achieve in life, start by being proud of what you are today. The story is never perfect along the way, and it builds character. You have accomplished so much just to be standing where you are right now. Be proud, and leverage that strength and experience to get where you are going!

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Moleskin

Since the core blast exercises were 30 counts, Clothespin wanted things evened out on the big bois. His wish was granted, and the PAX were thrilled that all the numbers matched. Slim Shady announced that he no longer liked the Q at one point during the beatdown, but once it was over all was good. You’re my boy, Slim!

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QIC:  DNF

Date: 12/22/20

PAX: Schnitzel, Deep Dish, Abercrombie, 9Volt, El Chapo, Clothespin

AO: the Battery

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Conditions

balmy 35 degrees

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COP

Mosey short loop around track and circle up in parking lot in front of pavilion

WMH x10 IC

SSH x20 IC

Fwd Fold x10 IC

Little baby arm circles x12 IC

Little baby arm circles reverse x12 IC

Overhead Press x12 IC

Seal Claps x12 IC

SSH x20 IC

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The Thang

Arranged ourselves in a large circle, slightly larger than COP circle

Hold a high plank for 30 seconds

Plank Punches x20 IC

Hold high plank for 20 seconds

Alternating bear crawls to and from center of circle. Move forward when QIC says “attack”, move in reverse when QIC says “retreat”

Plank Punches x20 IC

Mosey to the pavilion

Incline merkins x25 on picnic table bench

Decline merkins x25 on picnic table bench

Plank Jack Merkins IC. Plank Jacks were counted in cadence and immediately matched with merkins to the number that the cadence count stopped on. 3 rounds.

LBC’s x30 OYO

Flutter Kicks x25 IC

6 inches until recover

Mosey to the track and stop and first light pole. Merkin Madness… 60 merkins at first light pole, run to the 5th light pole and do 50 merkins, run back to first light pole for 40 merkins, run to 5th light pole for 30 merkins, run to first light pole for 20 merkins, run to 5th light pole to finish with 10 merkins

Mosey back to lot in front of pavilion

Squats x30 OYO

Forward Lunges x20 OYO

Reverse Lunges x20 OYO

Jump Squats x20 OYO

3 minutes of Mary to finish. LBC’s, Supermans, rest in cadence

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COT

QIC encouraged the PAX, as fellow leaders, to be the light for their family on Christmas this year. Christmas 2020 will be very different for a lot of reasons, and our families will be reaching for reasons to be happy in the midst of it all. First and foremost, Jesus is the reason for the season, and we are responsible for making sure that this is the primary focus. As leaders, we of course can be subject to feelings of sadness and frustration that things aren’t the way they always have been. We also can’t just snap our fingers and change the circumstances. What we can do, is rise above our feelings and project strength and happiness for others to hold onto. Happiness and laughter will bring joy to your family members who may be struggling. Get out front and bring that cheer! No matter how small your Christmas gathering is, use it as a time to push your loved ones into 2021 with a nice Christmas memory. Momentum is so powerful!

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Moleskin

El Chapo left a Christmas present on my car by mistake. It was addressed to Abercrobmbie, and I’m totally jealous

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News

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Recent Backblasts

QIC:  DNF

Date: 11/27/20

PAX: SeaGull, MaYhem (RESPECT), Uncle Joe, Toe Jelly, Slim Shady, M.I.A., Premier

AO: Hacksaw

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Conditions

41 degrees felt great once we were 10 minutes into it

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COP

WMH x10 IC

SSH x20 IC

Third Grade Exercises x10 IC

SSH x20 IC

Forward Fold x8 IC

Little Baby Arm Circles x20 IC

Reverse Little Baby Arm Circles x20 IC

Overhead Press x20 IC

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The Thang

Turkey Burn

PAX began by performing 4 exercises around the flag, then moseyed to 3 different points around the Hacksaw Loop to perform two exercises at each. The mosey always ended back around the flag for the core 4 exercises to be rinsed and repeated when at that point.

AROUND THE FLAG:

Plank Punches x15 IC

Plank Jack Merkins — 10 plank. jacks in cadence followed by 10 Merkins OYO

Burpees x10 OYO

Merkins x20 OYO

COAST GUARD:

Flutter Kicks x25 IC

Twisted Scissors x25IC

MARINE CORPS:

Squats x30 OYO

Imperial Walkers x20 IC

TANK:

Forward Lunges x20 OYO

Reverse Lunges x20 OYO

AROUND THE FLAG:

Plank Punches x15 IC

Plank Jack Merkins — 10 plank. jacks in cadence followed by 10 Merkins OYO

Burpees x10 OYO

Merkins x20 OYO

COAST GUARD:

LBC’s x30 OYO

Heel Touches x30 IC

MARINE CORPS:

Bonnie Blairs x20 OYO

Jump Squats x30 OYO

TANK:

Wide Merkins x20 OYO

Diamond Merkins x10 OYO

AROUND THE FLAG:

Plank Punches x15 IC

Plank Jack Merkins — 10 plank. jacks in cadence followed by 10 Merkins OYO

Burpees x10 OYO

Merkins x20 OYO

Q now changed the routine, beginning with a 2 lap Indian Run, and returning to the flag

Attacking and Retreating Bear Crawls (PAX bear crawls forward toward the flag when Q says “attack”, PAX bear crawls in reverse when Q says “retreat”)

Two Foot Lateral Bound x20 OYO

Attacking and Retreating Bear Crawls (PAX bear crawls forward toward the flag when Q says “attack”, PAX bear crawls in reverse when Q says “retreat”)

Mosey to Dominos parking lot, finishing with one minute and thirty seconds of Mary. This consisted of box cutters in cadence, and heels to heaven.

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COT

On Thanksgiving morning, I received an email from my Gran. She lost her spouse (my grandpa) in recent years. My Gran has had a hard time with it, and has prayed a lot. She talks about how she wishes he would show up in her dreams and wonders why he hasn’t. Well, it happened the night before Thanksgiving, and that’s what her email was about. They were in some sort of terminal, she couldn’t recall whether it was a train station or an airport. When they saw each other they ran toward and embraced. She talked about details like being able to smell his aftershave and feeling his hug. My Grandpa had badly arthritic shoulders toward the end of his days, but in her dream he was his younger self and could wrap her up. I am so thankful that My Gran shared this with me on Thanksgiving for several reasons. Mainly because she was so happy… because the dream brought her joy and not sadness… but also because it reminded me to appreciate the small things about the ones we love. The holidays can be a stressful time with travel and all the hustle bustle… I feel like the email from my Gran made me slow down this Thanksgiving and heightened my awareness in cherishing the small things about my family and friends. We never know how long we have with each other and we need to maximize our experiences together!

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Moleskin

Met a few new guys this morning, and they have some pretty cool names. A few of them had great stories attached to them (ask Uncle Joe or M.I.A. next time you need a good story)

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News

[Fill in News, Upcoming Q’s, Events, etc.]

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Recent Backblasts

QIC:  DNF

Date: 11/20/2020

PAX: Sousa, Tatonka, Shawshank, Coldplay, Abercrombie, Blackout, Cavity Search

AO: Parliament

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Conditions

It’s going to be much colder in coming weeks. No complaints yet… the 39 degree weather only seemed cold before the opening mosey. You only get cold once, and that ended fast.

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COP

Mosey from parking lot to most well lit lot in front of OHS

WMH x10 IC

SSH x20 IC

Forward Fold x8 IC

Third Grade x10 IC

Little Baby Arm Circles x15 IC

Little Baby Arm Circles Reverse x15 IC

Overhead Press x15 IC

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The Thang

Today, we showed up and took a beatdown for our Chattanooga brothers, as a reminder that we are all in it together. At all times. We don’t show up for ourselves, but for the man next to us. Proud of all men who rise for the occasion in the gloom each day. It’s always a date we can count on!

Pour One Out For Your Homies

PAX performed exercises for each Chattanooga AO

BEAST RIDGE – Imperial Walkers x20 IC, Squats x30 OYO

LIONS DEN – Plank Punches x30 IC, Plank hold until recover

CONVOY – Two Foot Lateral Bound x20 OYO, Squat Jumps x30

ANVIL – Supermans, 20 Big Bois OYO

HACKSAW – Burpees x10 OYO, Merkins x30 OYO

DETENTION – Plank Jacks x30 IC, Carolina Dry Docks x20 OYO

SHOT HOUSE – Forward Lunges x20 OYO, Reverse Lunges x20 OYO

PARLIAMENT – Sprint across parking lot and Sprint back

THE HUEY – Flutter kicks x25 IC, Twisted Scissors x25 IC

SMACKDOWN – 6 inches until recover, LBC’s x40 OYO

BONEYARD – Hello Dolly’s x30 IC, Leg Raises x20 OYO

BATTERY – Monkey Humpers x30 OYO, Squat Jumps x30 OYO

HILL CITY – Mountain Climbers x40 OYO, High Knees until recover

BATTLEFIELD – Alternating Bear Crawl. PAX bear crawls forward when Q says “attack”, PAX bear crawls in reverse when Q says “retreat”

LANDFILL – 30 Wide Merkins OYO, 10 Diamond Merkins OYO

RIDGECUT – Alternating High Plank/Low Plank (positions change as Q says “switch”), 20 Peter Parkers OYO

LEGACY – our group had 5 minutes remaining, and Sousa was present. Although this AO is unofficial until 12/24, I called on our man Sousa to choose the last two exercises while I counted the cadence. Aquamans x30 IC, Crab Cakes x20 OYO

For our final one minute and thirty seconds, we got on our six and finished with the Twisted Scissors until time

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COT

We show up for the man next to us. Because iron sharpens iron. F3 is bigger than any individual. All teams are bigger than any one player, as all beatdowns are bigger than any one HIM, as God is bigger than his body of followers. Simply, we used our beatdown today to remind us of this.

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Moleskin

Crab Cakes are something to get used to… I need more practice, and form is key. The Battery’s first exercise today was the Monkey Humper…. because that’s Clothespin’s main jam… and because Abercrombie is proud of this.

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News

There are always announcements… and they are ALL important. Always. The one that I want to promote the most from this session is Toys for Tots. It’s a heartbreaker to think that any child would receive no toy on Christmas from Santa Claus. Let’s make a DIFFERENCE on this…. please donate some toys if you can!! WE CAN!!

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Recent Backblasts

QIC:  DNF

Date: 11/13/20

PAX: Cleaver, Snatch, Milkman, Blue, Sherlock, Lyft

AO: Shot-House

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Conditions

Perfect 48 degrees with zero precipitation

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COP

SSH x20 IC

WMH X10 IC

SSH x20 IC

Forward Fold x8 IC

High Knees (until recover)

Little Baby Arm Circles x10 IC

Reverse Little Baby Arm Circles x10 IC

Overhead Press x10 IC

Mosey to tennis courts

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The Thang

4 Stations – RiNsE and RePeAt

The outer 4 corners of two combined tennis courts were used to establish the stations. 4 exercises were accomplished at each. Mode of transportation between each was constant throughout the beatdown.

STATION I (lower body)

Jump Squats x 20 OYO

Monkey Humpers x40 OYO

Bonnie Blairs x20 OYO

Mountain Climbers x40 OYO

Mode of transportation to next corner = 10 broad jumps, followed by bear crawl

STATION II (core)

6 inches (until recover)

Twisted Scissors x25 IC

Heel Touches x25 IC

LBC’s x40 OYO

Mode of transportation to next corner = 10 broad jumps, followed by bear crawl

STATION III (upper body)

Merkins x30 OYO

Wide Merkins x20 OYO

Diamond Merkins x10 OYO

Burpees x5 OYO

Mode of transportation to next corner = 10 broad jumps, followed by bear crawl

STATION IV (pick your poison)

Q called on different PAX to choose the 4 exercises at this station

Mode of transportation to next corner = 10 broad jumps, followed by bear crawl

*RiNsE and RePeAt*

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COT

Opportunities. Receive them and Extend them. There is always more light in the world when we are looking for it. From taking on a Q at a new location to EH’ing an FNG… we are all constantly on either the receiving or the giving end of an opportunity… as long as we stay in the game… as long as we remain open and optimistic toward opportunity. In finance, there are huge opportunities to invest in stocks, in real estate there are an abundance of opportunities, in business new things are happening and opportunities are everywhere. Even during, and especially during, times like these of uncertainty. Opportunities are powerful because they connect people, and motivated people make things happen. Stay aware, and stay ready!

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Moleskin

6 inches successfully, once again, was an exercise that created hilarious conversation among the PAX. Somehow all AO’s fire the good jokes once this one starts. All PAX this morning had at least one comment, yet Blue and Snatch were most memorable.

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News

Battery Anniversary tomorrow morning

Beer-Run tomorrow

Keep a close eye on the Prayer Request channel. Many of our brothers need us right now

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Recent Backblasts

QIC:  DNF

Date: 08/25/2020

PAX: John Doe, Toe Tag, Cowbell, Coypu, Venus, FNG Tatonka, WreckedEm, Dipstick, FNG Shawshank, WoodRider, Hey Buddy, Ramrod (RESPECT), Picabo, White Glove, Coldplay, Sousa, Homewrecker, Crawdaddy, MaYhem (RESPECT), Meo Mix, Blackout

AO: Parliament

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Conditions

Low 70’s. No rain.

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COP

The warmup consisted of demonstration of each exercise, followed by PAX and Q completing each.

10 Air Squats, 10 Big Boi Sit-ups, 10 Merkins, 10 Bonnie Blairs, 5 Burpees

Form was main focus in the COP

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The Thang

50 Air Squats
40 Big Boi Sit-ups
30 Merkins
20 Bonnie Blairs
10 Burpees
400 Meter Run

4 Rounds for time

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COT

Proverbs 11:24-25

 One gives freely, yet grows all the richer;
 another withholds what he should give, and only suffers want.
 Whoever brings blessing will be enriched, and one who waters will himself be watered.

This verse is about being kind. There are many ways one can give… listening, including others, giving a compliment, telling someone about a book you think they might enjoy, sharing a joke, etc. We are influential beings, and our influence is powerful. Use it for the good, and use it often!

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Recent Backblasts

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