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Beast Block Party in the Rain

QIC:  Blackout

Date: 01/25/2021

PAX: Purple Rain, Mayhem, Sunscreen

AO: Beast Ridge

Conditions

See backblast from Legacy last Thursday. Another fart sack inducing weather morning. Rain, rain and more rain. At least it was 50 degrees!

COP

Moseyed to large parking lot next to Pavilion with blocks

  • Forward Fold – silent count
  • SSH – x25
  • Willie Mayes Hayes – x15
  • Arm Circles – x15
  • Reverse Arm Circles – x15
  • Seal Claps – x15
  • SSH – x15

Did a portion of the Bur-kin apocalypse under the pavilion. Exercises as follows:

  • 10 burpees, 1 merkin
  • 9 burpees, 2 merkins
  • 8 burpees, 3 merkins
  • 7 burpees, 4 merkins

We saved the rest of this for later. See below… Had plans to run in between each round but the pavilion was nice an dry, so we did the rest of this apocalypse for our between set exercises.

The Thang

Round 1

Round 1 was 8 exercises for 45-50 seconds followed by 10-15 second rest. All exercises with block

  • Curls
  • Incline Merkins
  • Shoulder Presses
  • Goblet Squats
  • Tricep Extensions
  • Decline Merkins
  • Bent-over Rows
  • Toe Merkins

Finished Round 1 with 6 burpees, 5 merkins followed immediately by 5 burpees, 6 merkins

Round 2

Round 2 was 8 exercises for 45-50 seconds followed by 10-15 second rest. All exercises with block

  • Curls
  • Incline Merkins
  • Shoulder Presses
  • Goblet Squats
  • Tricep Dips
  • Decline Merkins
  • Bent-over Rows
  • Toe Merkins

Finished Round 2 with 4 burpees, 7 merkins followed immediately by 3 burpees, 8 merkins

Round 3

Round 3 was 8 exercises for 45-50 seconds followed by 10-15 second rest. All exercises with block

  • Curls
  • Bench Press
  • Shoulder Presses
  • Goblet Squats
  • Tricep Dips
  • Bench Press
  • Bent-over Rows
  • Toe Merkins

Finished Round 3 with 2 burpees, 9 merkins followed immediately by 1 burpee, 10 merkins

SALLY – Did three minutes of “Sally Up” by Moby. We had done enough chest work for the day so we did this with squats. When song said down, we went into low squat (wall sit position) and came back out of the squat when song said up.

COT

Talked about adaptability and its presence in the Bible. It is important to set goals and plans for each and every day. However, many times our days don’t turn out much like we planned. God’s plan for us is often so different than our plan for us. It is important to be adaptable and use these times of change to build patience and wisdom.

The story from Matthew 14 portrays a time in which Jesus’ day did not go as planned. When Herod killed John the Baptist, Jesus was full of sorrow. He went out to a remote location to pray and be alone for the remainder of that day. The crowds however followed him out and thus, his plan of being alone was no longer a reality. Instead of being frustrated or stressed, Jesus used this change in his plans for good. He healed many sick amongst the people because of their faith to follow him out to the remote place. Additionally, he performed one of the greatest miracles in showing his disciples how to feed 5,000 men off of a very meager portion to start with. This day is spoken of and remembered fondly by millions across the World. All of this because Jesus allowed God’s plans to shine through on what started as a bad day. Being adaptable can bring you inner peace in knowing that God is always with you.

Moleskin

Certain PAX mentioned that the beatdown was stupid on multiple occasions. Q was a real jerk with this one!

About 30 minutes into the beatdown, one PAX noted that the MC was as minimal as he could remember in recent time due to the lack of being able to catch our breath.

You only get wet once! Also, pavilions come in handy on days like this.

News

3rd F still going strong, Chubby’s homeless ministry on Mondays 5:30-6:00 downtown. Also, coats, blankets, etc. are needed. Please deliver to any AOQ and we will get them in the right hands. Habitat project #2 in the works. See 3rd-F channel for more info.

Purple Rain takes over Beast Ridge AOQ duties effective this week. Congratulate him next time you see him!

Recent Backblasts

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    The “Leg”acy DORA with a Bur-kin apocalypse

    QIC:  Blackout

    Date: 01/21/2021

    PAX: Sousa, Ramrod, Oui Oui, Uncle Joe, Seagull, Mayhem, Sunscreen

    AO: Legacy

    Conditions

    The weather conditions this morning can only be described as conducive to fart sacking. 40 degrees with consistent rain for the entirety of the beatdown. Lots of puddles and wet ground too!

    COP

    Moseyed from strip mall parking lot to parking lot within Heritage Park

    • Forward Fold: Silent Count (with lots of added mumble chatter about the right way to do this)
    • SSH x15
    • Willie Mayes Hayes x15
    • Baby arm circles x10
    • Reverse baby arm circles x10
    • Seal Claps x10
    • Moroccan Nightclubs x10
    • SSH x20

    Completed a Burpee-Merkin apocalypse (bur-kin apocalypse); This consisted of the following OYO:

    • 10 Burpees; 1 Merkin
    • 9 Burpees; 2 Merkins
    • 8 Burpees; 3 Merkins
    • 7 Burpees; 4 Merkins
    • 6 Burpees; 5 Merkins
    • 5 Burpees; 6 Merkins
    • 4 Burpees; 7 Merkins
    • 3 Burpees; 8 Merkins
    • 2 Burpees; 9 Merkins
    • 1 Burpee; 10 Merkins

    Held Al Gore for six after each round.

    The Thang

    Partnered up in pairs for a DORA style workout

    100 Lunges (hard count)

    PAX 1 does 10 lunges while PAX 2 holds plank; switch until 100 have been reached in total

    200 Monkey Humpers

    PAX 1 does 20 monkey humpers while PAX 2 holds wall-sit/Al Gore; switch until 200 have been reached in total

    300 Squats

    PAX 1 does 30 squats while PAX 2 does SSH; switch until 300 have been reached in total

    In between each round (100 to 200, etc.), each PAX ran one lap around the parking lot area.

    Once pairs finished, we proceeded pyramid style and worked our way back through to 200 monkey humpers and 100 lunges using same rules as above.

    With 1:00 left in workout, all PAX stopped DORA exercises and performed Merkins AMRAP for the entire last minute.

    COT

    Shared with PAX that I am currently doing a Bible in One Year Plan for 2021. It starts with Genesis and Matthew and goes through the Old and New Testament. In reading Matthew 13, Jesus offers up the parable related to planting seeds in the hearts of others. He wants us to use our potential and gifts to plant seeds in as many others as possible during our lifetime. IMHO, this seed planting starts at home and only then can it ripple throughout communities. Sometimes planting a seed is hard. Whether it be with kids, spouses, peers or strangers. As a parent, I try to sow the seeds the right way in my kids. As a spouse, I try to sow seeds the right way in my wife. As a man of God, I try to sow seeds the right way in the paths of anyone else around me. But like in everything else, I inevitably come up short sometimes of what God is calling for.

    It is important to remember to keep sowing seeds during the good and difficult times of our lives. We must remember also that not every seed will bear fruit, but some will yield greatness. Once we have planted to seed, it allows Jesus to begin to affect the lives and hearts of those around us in a more profound way than we can imagine. Keep praying and keep planting those seeds. Jesus is always with us and the potential we have to share his good news among those around us is an incredible gifts.

    In closing, I asked PAX to remember this: A seed that is not planted has a 100% chance to die. Always plant seeds even when you don’t feel like planting them.

    Moleskin

    Tons of good MC today from the PAX. For starters, it was brought to my attention that Bur-kin is just a fancy name for 11s. Creativity is not Q’s strong suit, that’s for sure. But hey, atleast this version of 11s didn’t involve running back and forth.

    After discussion, turns out many of us are likely qualified to be the next football coach at Tennessee. Resumes are being prepared.

    I only got one “this is stupid”. Was hoping for more. Coldplay missed his opportunity to help us meet this quota.

    “Leg” acy translates to “might not be able to walk later”. Again, Q lacks many levels of creativity skills but is able to produce dad jokes on the spot with no hesitation.

    Lastly, one PAX mentioned the squats were in such an abundance that he could likely crack an acorn open with his rear-end. This is not one of those activities where the saying “picture/video or it didn’t happen” comes into play

    News

    3rd F in full swing; Chubby’s on Monday nights 5:30-6:00; Second habitat project in the works as well.

    AOL VQ at Hacksaw tomorrow and Uncle Joe VQ at Hacksaw Monday

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      What’s next?……Let’s run some more, after all it is Track Day

      QIC:  Blackout

      Date: 12/29/2020

      PAX: Sousa, Rabbit – F3 Dallas, Seagull, Uncle Joe, Slim Shady, WreckedEm, Toe Tag, Oui Oui, John Doe, Coldplay, Picabo, Vaccine

      AO: Parliament

      Conditions

      Cold and Windy, 32 degrees. Good thing it’s track day, nobody stays cold long when this much running is involved.

      COP

      Mosey one lap around track

      • Forward Fold – silent count (about 15 seconds)
      • Willie Mayes Hayes x10
      • SSH x15
      • Third Grade Exercise x10
      • Arm Circles x10
      • Reverse Arm Circles x10
      • SSH x20
      • Forward Fold – in cadence x 10

      The Thang

      PAX grabbed a partner, preferably partner with similar running pace and performed the following:

      • Run 1/4 mile
      • 20 merkins, 20 squats, 20 LBCs
      • Run 1/4 mile
      • 15 merkins, 15 squats, 15 LBCs
      • Run 1/4 mile
      • 10 merkins, 10 squats, 10 LBCs
      • Run 1/4 mile
      • 5 merkins, 5 squats, 5 LBCs
      • PAX who finished first did 50 flutter kicks and then picked up the six

      Split up into two groups (1s and 2s):

      • 2 laps of Indian Runs

      PAX circled up and decided to run some more:

      • 2 laps OYO sprint straight aways and jog/mosey turns

      Split up into two groups (1s and 2s):

      • Karaoke straight away for length of football field and Bernie back x2
      • Karaoke straight away for length of football field and sprint back x1

      5MOM

      • Aquamans in cadence x10 (Sousa)
      • American Hammers in cadence x 30 (Rabbit)
      • Big Boy Sits up in cadence x15 (Seagull)
      • Flutter Kicks in cadence x15 (Uncle Joe)
      • Pickle Pointers in cadence x 10 (Slim Shady)
      • LBCs in cadence x20 (WreckedEm)
      • Freddie Mercuries OYO until time (Toe Tag)

      COT

      Read PAX a poem by Peter Dale Wimbrow, The Man in the Glass:

      “When you get what you want in your struggle for self and the world makes you king for a day, then go to the mirror and look at yourself and see what that man has to say, for it isn’t a man’s father, mother or wife whose judgment upon him must pass, the fellow whose verdict counts most in life is the man staring back from the glass, he’s the fellow to please, never mind all the rest for he’s with you clear to the end, and you’ve passed the most dangerous difficult test if the man in the glass is your friend, you can fool the whole world down the pathway of years and get pats on the back as you pass, but the final reward will be heartache and tears if you’ve cheated the man in the glass”

      Spoke about being accountable to yourself and always sticking to your values, morals and loyalties. Accountability starts with ourselves, we can’t help others in our path until we can look in the mirror and know we haven’t cheated ourselves. Always push yourself and never look back to wish you had done more. If you cheat yourself, you are the one who has to look in the mirror afterwards.

      Moleskin

      The forward fold continues to be a topic of debate, cadence or no cadence. Not sure myself, so we did both today.

      Lots of sounds and smells during 5MOM, that must mean the exercises did their job.

      What happens next on a track day after we have already run the track? Apparently, more running.

      Bluetooth speaker continues to shock and awe with it’s clairty and projection.

      News

      Tonight last Tuesday for Third F of the year. Sousa and Slim Shady going, feel free to tag along. They need all the help they can get. During 2021, F3 has committed to one Monday a month. Chubby’s could still use our help every Monday, so if you feel inclined to go on a Monday that isn’t the schedule Monday, please do so.

      Tomorrow Co-Q John Doe and Coldplay at Parliament. Thursday, First Q since launch at Legacy. Friday Threeskin and Fissure convergence at Anvil. You don’t want to miss any of these!

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        The Twelve Day of F3 Christmas with Blocks

        QIC:  Blackout

        Date: 12/10/2020

        PAX: Mrs. Baker, Clothespin, Abercrombie, Deep Dish, WuzntMe, 9-Volt

        AO: The Battery

        Conditions

        Much warmer than the rest of the week, which isn’t saying much because it was still 36 degrees. Winter is here to stay my friends.

        COP

        Mosey lap around dog park and up the hill to pool area

        • Forward Fold – silent count (around 15 seconds)
        • Willie Mayes Hayes x10
        • Arm Circles x10
        • Reverse Arm Circles x10
        • Seal Claps x20
        • Moroccan Nightclubs x15
        • Forward Fold – silent count (so relaxing the first time that we did it again)
        • SSH x20

        PAX moseyed to block stack to get a coupon for The Thang

        The Thang

        The beatdown consisted of 12 different exercises done to the idea of the 12 Days of Christmas song. We began with 1 and then worked our way to 2,1 and then 3,2,1 etc. all the way to 12. We ran out of time at the end so we only got to do the 12 exercise and didn’t get to do 11-1 on the last round. After (or before because Q lost count) each thrid day (3,6,9), we had some fun and moseyed down the hill for some exercises at the bottom before moseying our way back up. All exercises were done with blocks except lunges.

        • DAY ONE: Manmaker, or Blockee, whichever you prefer to call it (OYO)
        • DAY TWO: Big Boy Sit-ups (in cadence)
        • DAY THREE: Tricep Extensions (in cadence)
        • DAY FOUR: Lunges (in cadence)
        • DAY FIVE: Thrusters (in cadence)
        • DAY SIX: Incline Merkins (in cadence)
        • DAY SEVEN: Curls for the girls (in cadence)
        • DAY EIGHT: Dips on block (OYO)
        • DAY NINE: Flutter Kicks (in cadence)
        • DAY TEN: Shoulder Presses (OYO)
        • DAY ELEVEN: Goblet Squats (OYO)
        • DAY TWELVE: Burpees (OYO)

        After Day 3, we moseyed down the hill and did 3 burpees before moseying back up. After Day 5, we moseyed down the hill to the track around dog park. Did 1 burpee at each light pole for 6 burpees and then turned around and moseyed back up the hill. After Day 9, we moseyed down the hill and did 9 squats before moseying back up.

        COT

        Spoke a bit about the COVID-19 pandemic and the things I am thankful for in the midst of the hardships and devastation that the pandemic has had to offer. On the list of those things include being able to spend more time with my family and kids especially. Also, I would have likely never found F3, much like the Tatonka story on Wednesday, if it wasn’t for the pandemic. John Doe EH’ed me for several months and I kept telling him no. I had a routine where I would go to the gym in the mornings. With COVID, the gym closed, so John Doe finally talked me into towards the end of May 2020. I am so thankful for all the men in F3 and the experience it has provided me. It is truly a life changing organization and it is a privilege’s and honor to be a part of it with all of you wonderful men.

        Moleskin

        Q accidentally called Clothespin Coldplay. Led to jokes about the picture of the arms with Coldplay’s face posted on Slack in which many PAX experienced uncontrollable laughter.

        Q was reminded a couple of times that just because AO has a hill, that doesn’t mean it has to be used.

        Workout was supposed to have moseys after the third, sixth and ninth days. Lost count after five. I’m sure it has nothing to do with Deep Dish’s lack of ability to count past five. On that note, we added some “5” counts instead of “10” counts just for Deep Dish.

        News

        Toys for Tots drive ends tomorrow 12/11/2020. Make sure to get these in ASAP!

        2nd F event at Mash and Hops 4:00 Friday; lunch with El Chapo at noon on Friday as well

        Clothespin Q at Hacksaw Friday fill in for Mayhem

        3rd F opportunities Tuesdays for rest of year. Moving to once a month in 2021 on Thursdays. Reach out to John Doe if interested.

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          Dust in the Wind with master trumpeteers….and a few curls for the girls

          QIC:  Blackout

          Date: 12/7/2020

          PAX: Escobar, Seagull, Oui Oui, Bandwagon, Sex Wax, WreckedEm, Toe Tag, Slim Shady, Bernie, Uncle Joe, M.I.A., AOL, Abercrombie

          AO: Hacksaw

          Conditions

          A bit nipply out, wait, what did I say nipple? I meant nippy out! There was a bit of nip in the air though. Although once the exercises started, it became a little hooter, I mean, hotter than we anticipated. Clark Griswold described the weather conditions perfectly….

          In all seriousness, it was a nice 45 degree, windy day. Lots of smells in the air this morning as well.

          COP

          Mosey to flagpoles with coupons from parking lot

          • Forward Fold – silent count
          • Willie Mayes Hayes – x10
          • Arm Circles – x15
          • Reverse Arm Circles – x15
          • Seal Claps – x15
          • Raise the Roof – x15
          • SSH x25
          • Forward Fold – silent count
          • Mosey one lap around flagpoles

          The Thang

          We did four round of interval exercises around the flagpoles and moseyed a lap after each round. Majority of exercises done with a coupon The intervals spanned anywhere from 30 seconds to 1 minute and rest was usually around 10 seconds between each exercise. This was not exact because (refer to Backblast from Friday) the Q’s interval timer free trial was up. The Exercises were as follows in a shuffle format:

          • Curls for the girls
          • Incline merkins
          • Goblet Squats
          • Triceps extensions
          • Skull crushers
          • Rows
          • Flutter Kicks
          • Curls for the girls
          • Elf on the shelf
          • Shoulder Presses
          • Lunges
          • Big Boy Sit ups
          • Decline Merkins
          • LBCs
          • Curls for the girls
          • Curl Presses
          • Freddie Mercuries
          • American Hammers
          • Curls for the girls

          After fourth round mosey, we did one set of 10 Burpee block-overs. Do 1 burpee on left side of block, then jump over block and do 1 burpee on right side. Ten total.

          4MOM

          • Superman x10 in cadence (Abercrombie)
          • Flutter Kicks x20 in cadence (MIA)
          • Freddie Mercuries x16 in cadence (Seagull)
          • Scissor Kicks x a lot (Oui Oui)

          COT

          Shared some of the same discussion with PAX today as I did Friday at Parliament. Spoke on the book Freed to Lead and the discussions it has surrounding relationships. These are compared to a sifter, much like when you are cooking meat and you sift out the fat. After sifting, all that remains are the solid pieces of meat. In your life, when hard times hit, there will be a lot of “fat” relationships in your sifter that fall out of the sifter. The more solid relationships you can build and sustain, the more substance remains in the sifter. Thanked my F3 brothers for being a solid piece in not only my sifter, but everyone of their brothers in the COT this morning as well. See Friday back blast for more discussion on this.

          Moleskin

          Turns out block interval work brings out a wide variety of sounds and smells, mostly painful sounds and bad smells. No music was needed as we had our own flatulence orchestra this AM. It became a bit of a game to see what % of PAX would offer up their own unique sounds and smells. I believe we hit over 75%. Good for the PAX that we hit majority so that no names have to be listed. Additionally, crop dusting was a common occurrence on the mosey laps.

          As M.I.A. eloquently put it, thank goodness this backblast is the last backblast we have to experience from this beatdown.

          One PAX in particular had comments about the speaker used for music, please note these speakers are still on sale at DG for $2.99!

          About halfway through, PAX asked if Q was making this work out up as we went, to which the response was “yessir”

          Skull crushers and laughing don’t make a good combination. There were almost concussions. Refer to paragraph 1 of this Moleskin for what caused the laughter.

          News

          Toys for tots ongoing this week. Get them to AOQ at any location. This is the last week to bring these. Let’s give these kids some joy this Christmas.

          Chubby’s still ongoing for the rest of 2020 every Tuesday at 5:30. Donations needed include blankets, jackets, etc. especially due to the cold weather. Woodrider and Shawshank on tomorrow, anyone can join them. Reach out to John Doe for more info.

          Two VQ’s upcoming: Oui Oui at Hacksaw Wed. 12/9 and Meow Mix at Parliament Tues. 12/8

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            HIIT and Run with really loud music

            QIC:  Blackout

            Date: 12/4/2020

            PAX: Bonsai, Shawshank, 9 Volt, Woodrider, Cavity Search, WreckedEm, Tatonka, John Doe 

            AO: Parliament

            Conditions

            A beautiful, brisk 48 degree morning. A 25 degree increase from just two days ago. Nice breeze, a little drizzle, and plenty of mumble chatter.

            COP

            Mosey one lap around track

            • Forward Fold x10
            • Willie Mayes Hayes x10
            • Arm Circles x15
            • Reverse Arm Circles x15
            • Seal Claps x15
            • Rockin’ Nightclubs (for Coldplay) x15
            • SSH x25
            • Forward Fold Silent Count

            The Thang

            We did three rounds of “HIIT and run” with eight (sort of) exercises each round followed by some running.

            Round 1 (each exercise 45 seconds followed by 10 seconds of rest; interval style)

            • Mountain Climbers
            • Squats
            • LBCs
            • Merkins
            • High Knees
            • Forward Lunges
            • Flutter Kicks
            • Shoulder Taps
            • Reverse Indian Run one lap (PAX in front dropped and did three burpees and then ran to catch up with line)

            Round 2 (each exercise 45 seconds followed by 10 seconds of rest; interval style)

            • Diamond Merkins
            • Calf Raises
            • Freddie Mercuries
            • Burpees
            • Plank (PAX choice high or low)
            • Reverse Lunges
            • Big Boy Sit ups
            • Imperial Walkers
            • Indian Run one lap – normal style

            Round 3 (each exercise sporadic followed by sporadic rest periods because free trial of interval timer expired after only two rounds!)

            • Jump Squats
            • LBCs
            • Burpees
            • Hundreds
            • Merkins
            • Big Boy Sit ups
            • Indian Run two laps (first lap: Reverse Indian run PAX in front dropped and did 5 squats and then ran to catch up with line; second lap: normal style Indian run)

            Two Minutes of Mary

            • LBCs – 20 OYO (Shawshank)
            • Box Cutters – 20 in cadence (9 Volt)
            • Freddie Mercuries – 20 in cadence (Bonsai)

            COT

            Spoke about just finishing the book Freed to Lead. Talked about the relationship section of the book in which relationships in your life are compared to being in a sifter of sorts. Basically, just like when you cook meat and drain the excess fat, the only thing left in the sifter is the solid meat that didn’t fall through the cracks. The more solid relationships you can build in your sifter and the more fat that gets weeded out, the easier hard times, inevitable as it may be, become. This is because you have a foundation in the sifter of God, family, close friends, and F3. I talked about how F3 has added significant layers to my personal sifter and thanked all the men for being great friends and accountability partners, not only to me but to each other. Closed with reminding PAX to focus on those relationships in the sifter that are most solid and won’t fall through. For those relationships are the ones we will lean on when facing tough situations in our lives.

            Moleskin

            John Doe (AKA Yondo) and WreckedEm had many a comments regarding music volume from my speaker, which started out to be relatively low in volume. (This is because my interval gentlemen calling out ques to start and rest was set to lower music volume so he could be heard be default). Second round, I turned this setting off and Voila, we had very loud music. PAX then noted we couldn’t hear the interval ques, so it was not a good situation. Third round, my free trial of interval timer ran up, so we had only music and my lovely voice calling out ques, with no particular rhyme or reason. Anyhow, turned out my speaker is on sale at Dollar General for $2.99, go get one today!

            Q was only called names once, this was during the second or third round of burpees. It was probably warranted.

            Q wore white toboggan. In the spirit of the White Wigs of Parliament, it was decided this was to be passed around as the new Q hat so that everyone knew who the judge was that day. Jokes of course, Q did not part with the toboggan.

            News

            Toys for tots ongoing, bring to any workout and give to AOQ. The more the merrier!

            Chubbys homeless ministry has four more Tuesday opportunities this year and will then switch to one day a month in January. If you haven’t been, try and get out there!

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              Heads or Tails AKA Tough or Tougher….with nickels

              QIC:  Blackout

              Date: 11/23/2020

              PAX: AOL, Oui Oui, Gaylord, FNG – Wario, Seagull, Escobar, Ramrod, Tatonka, Go Blue, Bandwagon, Slim Shady, Uncle Joe, Sousa, Abercrombie, M.I.A., Shawshank, Bernie, Madoff, Coldplay, Woodrider, Mr. May

              AO: Hacksaw

              Conditions

              A brisk 45 degrees with an impressive amount of wind. Felt a lot colder then indicated by the temps due to wind

              COP

              Mosey to flagpole with block

              • Forward Fold x10
              • Willie Mayes Hayes x10
              • Arm Circles x15
              • Reverse Arm Circles x15
              • Seal Claps x10
              • Rockin Nightclubs x10
              • SSH x20
              • Third Grade Exercise x10
              • SSH x15

              The Thang

              PAX partnered up into groups of two and everyone grabbed a nickel from the Q to use as the flipping device (no way I am giving these guys quarters!)

              Total beatdown was seven rounds DORA style with partner. Each team flipped a coin before each round and did the Heads exercise or Tails exercise for that round depending on which side the coin landed.

              Round One

              • Heads: 75 Burpees and inside loop lap (One Pax does exercise while other runs and flip)
              • Tails: 100 Goblet squats with block and inside loop lap (One Pax does exercise while other runs and flip

              Round Two

              • Heads: 100 Big Boy Sit Ups and outside loop lap (One Pax does exercise while other runs and flip)
              • Tails: 75 Squat Presses with block and inside loop lap (One Pax does exercise while other runs and flip)

              Round Three

              • Heads: PAX 1 holds plank while PAX 2 runs inside loop lap; Repeat four times total as a pair
              • Tails: 150 Merkins and inside loop lap (One Pax does exercise while other runs and flip)

              Round Four

              • Heads: 200 Squats and inside loop lap (One Pax does exercise while other runs and flip)
              • Tails: 150 Curls for the Girls and outside loop lap (One Pax does exercise while other runs and flip)

              Round Five

              • Heads: 100 Lunges and inside loop lap (One Pax does exercise while other runs and flip)
              • Tails: 200 LBCs and inside loop lap (One Pax does exercise while other runs and flip)

              Round Six

              • Heads: 75 Triceps Extensions with block and inside loop lap (One Pax does exercise while other runs and flip)
              • Tails: 100 Block Step-ups and outside loop lap (One Pax does exercise while other runs and flip)

              Round Seven

              • Heads: 150 Imperial Walkers and inside loop lap (One Pax does exercise while other runs and flip)
              • Tails: PAX 1 holds plank while PAX 2 does 10 burpees; Repeat four times total as a pair

              Rinse and Repeat as time permitted

              Did SSH until six was in with two minutes left and then finished with 1:30 of MARY

              MARY

              • Flutter Kicks x15 in cadence (Tatonka)
              • Freddie Mercuries x10 in cadence (Escobar)

              COT

              Talked about the significance of flipping a coin for heads and tails not knowing which exercises you would be doing next. This signifies the unknowns in life that come our way on a daily basis. 2 Corinthians 5:7: For we walk by faith and not by sight.

              During the workout, after each round, we faced the unknown of whether we would land on heads or tails. Each exercise for each round was challenging in its own right but based on our mental or physical status at the time, there was almost certainly one side each PAX was begging the coin to land on during each round. Maybe PAX wanted curls instead of burpees or running instead of planks. This is a symbol of what we face in life. Sometimes we are ready and prepared for what comes our way and other times we have curveballs and we must adjust our mindset to tackle those obstacles. One of the hardest things to balance in life is called the Flux. This is how we react to situations, both good and bad. The larger the flux or range of reactions, the less consistent our mindset and behavior becomes. As Christians, we are called to walk by faith. This means we should strive to reduce that flux so that no matter what comes our way: spiritually, physically or emotionally, our flux, or range of reaction becomes smaller and we become more consistent and less likely to lead towards anger or despair when we don’t get the flip we wanted. We should strive to remain consistent in our faith no matter what challenges or obstacles come our way, good or bad, heads or tails.

              Thanked guys for showing up and showing out. 22 total on a cold, Monday morning before Thanksgiving!

              Moleskin

              The PAX got a good laugh out of the fact that they were given nickels to flip instead of quarters. That definitely tied in to jokes about accounting and frugality.

              One group (possibly including Coldplay) verbally begged for tails during one flip. The end result was tails. We requested an audit be performed on the flip.

              During the Name-o-Rama. Bernie and Madoff happened to be standing next to each other. That worked out perfectly. They turned those nickels into one hundred dollar bills, legally I’m sure.

              At the end of the workout, PAX asked if Q wanted the “nickelback” Missed that opportunity for some great music.

              News

              Convergence Thanksgiving at Hill City 6:00 – 7:00. No 2.0s at this workout.

              Collecting Toys for Tots during this convergence and also during all workouts. This will give kids the ability to have toys for Christmas that might otherwise not have anything to open. Let’s do our best to make some kids dreams come true.

              New AO started by Ramrod and Sousa on Thursdays at Heritage Park in East Brainerd. No workout this Thursday but picks back up on 12/3. Go check it out!

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                Climbing the LADDIR, No E needed

                QIC:  Blackout

                Date: 11/13/2020

                PAX: Coldplay, Threeskin, Sidekick, Woodrider, Crawdaddy, Shawshank, Get Smart, Rendezvous, Cavity Search, Noid

                AO: Parliament

                Conditions

                Very foggy, high 40s to low 50s. A little chilly to start but warmed up quickly. Perfect weather for judging.

                COP

                Mosey to parking lot behind track

                • Forward Fold x10
                • Willie Mayes Hayes x10
                • SSH x15
                • Arm Circles x10
                • Reverse Arm Circles x10
                • Seal Claps x10
                • SSH x20
                • 5 Burpees OYO

                Mosey to track/bleacher area

                The Thang

                Performed a LADDE(I)R exercise routine:

                • Lunges x25
                • American Hammers x25
                • Dips x25
                • Decline Merkins x25
                • E(I)mperial Walkers x25
                • Ranger Merkins x25
                • Indian Run one lap (two lines)
                • Lunges x20
                • American Hammers x20
                • Dips x20
                • Decline Merkins x20
                • E(I)mperial Walkers x20
                • Ranger Merkins x20
                • Reverse Indian Run one lap (two lines) First member of line drops and does two burpees and then catches up to six in line
                • Lunges x15
                • American Hammers x15
                • Dips x15
                • Decline Merkins x15
                • E(I)mperial Walkers x15
                • Ranger Merkins x15
                • Indian Run one lap (two lines) Instead of running to front; we did karaoke to front of line.
                • Lunges x10
                • American Hammers x10
                • Dips x10
                • Decline Merkins x10
                • E(I)mperial Walkers x10
                • Ranger Merkins x10
                • Indian Run one lap (two lines)
                • Lunges x5
                • American Hammers x5
                • Dips x5
                • Decline Merkins x5
                • E(I)mperial Walkers x5
                • Ranger Merkins x5

                CIRCLE OF MARY – to finish until time

                • Flutter Kicks x20 in cadence (Coldplay)
                • Crunchie Frogs x20 OYO (Woodrider)
                • Big Boy Sit ups x10 OYO (Shawshank)

                COT

                Spoke briefly about the LADDER workout method, or in this case LADDIR, and how it can relate in our life to building good habits. Once you decide to build a good habit, it’s always harder at first (hence the 25 reps on the first round). Once we do that habit for a specific period of time, it gets a little easier mentally (5 reps on the last round). We can utilize this method in thinking about our spiritual, emotional, physical, etc. habit building. If we start strong and understand mentally that it gets easier as it goes along, we can stay in the correct mindset to build those good habits.

                Moleskin

                PAX let me know parking lot is not near as FLAT as the other AO in the area: Hacksaw. Could get injuries from uneven potholes.

                Music was way too loud without a real speaker, had to yell to hear and constantly keep turning it down during the workout.

                The word ladder can be spelled with an I instead, I guess. Couldn’t find a good E exercise to throw in.

                Chimp calluses were filed to perfection this morning. Hard choice between that and wet grass but we chose to file.

                News

                Anniversary workout at The Battery tomorrow AM (7-8). Followed by Beer Run festivities all day long in Riceville, TN.

                Third F with Chubby’s continuing throughout December and will switch to one Tuesday a week in January.

                Habitat for Humanity project coming up in January, limited spots so reach out if you’re interested in helping with that.

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                  Who you gonna call? Ghostbusters

                  QIC:  Blackout

                  Date: 10/26/2020

                  PAX: Escobar, Oui Oui, Bandwagon, Toe Tag, Abercrombie, Woodrider, Shawshank

                  AO: Hacksaw

                  Conditions

                  Mid to high 60s with some fog and a lot of humidity.

                  COP

                  Mosey to flag from parking lot

                  • Forward Fold x15
                  • SSH x20
                  • Willie Mayes Hayes x10
                  • Third Grade Exercises x10
                  • Arm Circles x15
                  • Reverse Arm Circles x15
                  • Seal Claps x15
                  • Rockin Nightclubs x15
                  • SSH x15

                  The Thang

                  Song: Proud Mary by CCR

                  For length of song, do gas pumps. When artist says “Rolling” do big boy sit ups. Song was 3:07. 21 big boy sit ups in all

                  Song: Medicine Man by Band of Heathens

                  For length of song, do plank jacks. When artist says “I’m your Medicine Man” do regular merkin. Song was 4:11.

                  Song: Thunderstruck by AC/DC

                  For length of song, do imperial walkers. When artist says “Thunder” do deep squat. Song was 4:52. 19 squats in all.

                  Moseyed from flags under tunnel to pavilion.

                  Song: Ghostbusters by Ray Parker Jr.

                  For length of song, do lunges. When artist says “Ghostbusters” do incline merkin. Song was 3:59. 18 incline merkins in all.

                  Song: Run through the Jungle by CCR

                  For length of song, do step-ups or box jumps. When artist says “Run through the Jungle” do monkey humper. 9 monkey humpers in all.

                  Moseyed from pavilion to flags.

                  Song: Tubthumper by Chumbawumba

                  For length of song, do SSH’s. When artist says “Get Knocked Down but I get up Again” do burpee. 27 burpees in all.

                  CIRCLE OF MARY

                  • 100s in cadence x15 (Abercrombie)
                  • Scissors x20 OYO (Oui Oui)
                  • Pickle Pointers x15 in cadence (Bandwagon)
                  • American Hammers x20 in cadence (Toe Tag)
                  • Dead Roaches x15 in cadence (Escobar)

                  COT

                  Spoke about becoming more aware of hobbies or activities in our life that drag us down emotionally or mentally. Talked about the football game Saturday and noted that I was getting more and more frustrated as the game went on. My daughter finally said let’s go do something else Dad since we know how this will end. It really made me wonder how much of my time is devoted to things that I know will frustrate me in the long run. Could be using that time and energy for something more productive.

                  Moleskin

                  PAX noted that on last song, it was actually Burpees with an occasional SSH instead of the other way around.

                  Had a couple people running on track during Ghostbusters song so I’m sure they got a good laugh in, Oh and had to do some pickle pointers before we finished.

                  News

                  Battery 2 year anniversary workout and Beer Run both on 11/14 (Saturday)

                  Third F Chubby’s on Tuesdays, contact John Doe.

                  Join Networking group on Slack for information on that event.

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                    Plank Jack Runs, Gorilla Humpers, and Hot Feet

                    QIC:  Blackout

                    Date: 10/22/2020

                    PAX: El Chapo, John Doe, Clothespin, Abercrombie, Tinkerbell, Cat5, Dark Wonka, Deep Dish, Mrs. Baker

                    AO: The Battery

                    Conditions

                    Perfect morning beatdown weather. Low humidity and around 60 degrees.

                    COP

                    Mosey from parking lot around dog park to Pavilion area.

                    • SSH x10
                    • Forward Fold x10
                    • Third Grade Exercise x10
                    • Willie Mayes Hayes x10
                    • Arm Circles x10
                    • Reverse Arm Circles x10
                    • Seal Claps x10
                    • SSH x10

                    Mosey lap around dog park and baseball field to bleachers

                    The Thang

                    Arms and Chest – Bleachers (all OYO)

                    • Incline merkins on bleachers x20
                    • Dips x20
                    • Decline merkins on bleachers x 20
                    • Dips x20
                    • Merkins x20
                    • Dips x20

                    Moseyed/Ran from bleachers up the hill next to the pool

                    Core – Top of Hill

                    • One minute of high plank on Q timer
                    • Imperial Walkers x20 – in cadence
                    • Flutter Kicks x 20 – in cadence
                    • LBCs x25 – OYO
                    • Freddie Mercuries x20 – in cadence
                    • One minute of low plank on Q timer

                    Moseyed/Ran from top of hill down around the dog park back to pavilion

                    Legs – Pavilion (all OYO)

                    • Squats x20
                    • Lunges x20 (easy way)
                    • Step-ups or Box jumps x20
                    • Gorilla Humpers x20
                    • Hot Feet right side x15
                    • Hot Feet left side x15

                    Mosey/Ran from pavilion to parking lot

                    Lined up in single file line and performed Indian Run around parking lot and dog park lap. Once the PAX in front of the line had completed the cycle (run to the front), all PAX stopped and did 5 plank jacks. We repeated this for 4, 3, 2, and 1 plank jacks. Ended up being around 3.5 – 4 laps of Indian Run and 15 plank jacks

                    COT

                    Spoke on the book of Job in the scriptures. Job had it all: health, family, and wealth. On top of this, he was a very righteous man. One day, Satan took control of Job’s life and took away all his livestock, wealth, family and terrible illnesses fell upon Job. Job begin to question why God would allow such things to happen to him since it was strongly believed that God punishes the wicked and rewards the righteous, but this did not happen with Job. Job’s three friends began degrading him and telling him to confess his sins and repent so God will stop punishing him. Job maintained his righteousness. Although frustrated, Job never stepped out of the light and faith of God.

                    Three core lessons:

                    • Always trust God, even through the worst of trials.
                    • Be a good friend to those experiencing hard times. Don’t judge like Job’s friends did in the scriptures.
                    • When praying: Always give praise/thanks for three things that God has provided before you ask for one. The 3:1 ratio prayer rule.

                    Moleskin

                    After Deep Dish giving John Doe slack about not coming to The Battery multiple times, John Doe came through.

                    Low planks on concrete were not a PAX favorite (especially those with short sleeve shirts)

                    News

                    Beer Run scheduled for 11/14 at Abercrombie’s land in Riceville, TN. Everyone is welcome even if not participating in the beer part of the activities.

                    Third F still in full swing through December on Tuesday evenings. Reach out to John Doe for more information.

                    Clothespin on Q at Hacksaw Friday.

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