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The Pendulum Swings at Dentention

QIC:  Blue

Date: 02-14-2022

PAX: Lyft, Nordic Track, Ponce, Roomba, Sherlock, U-turn, 8 Seconds

AO: Detention

Conditions

A very chilly 28° getting colder as the beatdown prgressed. A 3/4 moon could be seen in the clear sky.

COP

Everyone starts with SSH’s, so we started with 40 Hard Count Imperial Walkers, then went through a series of stretches, followed by 52 SSH’s just so no one complained about not doing any at all. Then proceeded to mosey for the start of the Thang.

The Thang

The Pendulum

Mosey’d around the track, around the back side of the tennis courts, then up the hill in back of the community center. Stopped at the tennis courts for a 5 Burpee active recovery. Top of the hill was 10 Burpee recovery.

Mosey down the hill, 10 SSH’s 5 Burpees

Mosey up the other side of the hill and did a combination of SSH’s (IC) & Burpees for a total of 20

Mosey back down and up the first hill, combination of SSH’s & Burpees for a total of 25

Mosey back down, combination of SSH’s & Burpees for a total of 30

Mosey back to the top of second hill, combination of SSH’s & Burpees for a total of 35

Mosey down to the baseball fields below the HUMC and do a combination of SSH’s and Burpees for total of 40

Mosey to concession stand pavillion and do 20 hard count step ups, then mosey back to flag for time.

COT

As most of us are Christian men, we all have differing opinions/beliefs on interpretations of what scripture tells us. We are quick to judge, condemn anyone that has a differing opinion/belief. Jesus taught one important lesson that I believe all others stem. LOVE ONE ANOTHER. No matter your opinion/etc or your neighbors opinion/etc, we are called to LOVE ONE ANOTHER. I am guilty of not doing this on a daily basis and struggle every single day. Go through your day and find ways to LOVE your neighbor instead of getting angry, frustrated, etc because they think differently.

Moleskin

Mumber Chatter was on point with ALL PAX commenting on various ways in which they despised me. All was good though, when I called TIME, the PAX realized they did indeed still love me still and were appreciative of the hard work I led them through.

News

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

Recent Backblasts

    Posted on

    Blue’s Q Again? Touring The Huey

    QIC:  Blue

    Date: 01/04/2022

    PAX: Doogie, Ducktales, Gretel, Hoveround, Life Alert, Nordic Track, Oil Change, Roomba, Shake N Bake, Sherlock, U-turn

    AO: The Huey

    Conditions

    A crisp 28º with clear skies. Cold enough to see the steam rising.

    COP

    Warm-up consisted of a tour of The Huey, doing a few burpees, then deconstructed burpees……moseying between each set of 10 for a total of a little over a mile. Finishing up at the Love Shack.

    • 2 x 10 Squats OYO
    • 2 x 10 Thrusters OYO
    • 2 x 10 Merkins OYO
    • 2 x 10 Squats OYO

    The Thang

    While at the Love Shack……

    • 20 Step-ups (hard count)
    • 20 Derkins
    • 15 Step-ups
    • 15 Incline Merkins
    • 10 Step-ups
    • 10 Merkins

    Mosey Back around to flag and coupons.

    Pre-blast included a reference to small furry creatures making an appearance………..

    Murder Hornets for 40 yards.

    Murder Hornet-

    • Murder Bunny 10 yards
    • 5 Blockies OYO
    • 10 Lunges (single count)
    • 10 BBS’s
    • 5 Blockies
    • Rinse/Repeat for 40 yards, then Murder Bunny all 40 back to start

    Mosey a lap stopping halfway to hold plank for 30 seconds, then stopping at the start to hold another plank for time, ~30-45 seconds.

    2 Beer Trucks passed by at some point so there were an additional 10 burpees.

    COT


    Labels. Recycling my COT from Detention. We all want to put a label on things we don’t like, things we don’t understand, things that offend us, challenge us, etc. All for the purpose to degrade so we feel better about ourselves. Watch yourself as you go through the day and see how many times you can catch yourself putting a label on someone. I have noticed this in myself as I continually search for “who I am”. Instead of judging others recently, I am finding myself looking inward and seeing in myself what I was offended by from someone else. It was helped me grow in many aspects. Hopefully you can gain some insight from this and better yourself as well.

    Moleskin

    News

    • Moneyball on Q at Shothouse
    • Tuff Muff 2022 on 2/19/2022, look for info coming soon to slack
    • Chubby’s Homeless Ministry

    Recent Backblasts

      Posted on

      Blue Takes a Tour of Detention

      QIC:  Blue

      Date: 01-03-2022

      PAX: Lyft, Mr. Clean, Nordic Track, Ponce, Roomba, 8 Seconds

      AO: Detention

      Conditions

      A very windy morning with some snow & sleet. 28º with a FEELSLIKE of 16º.

      COP

      Warm up consisted of a Mosey around close to the entirety of Detention. Made stops along the way to complete

      • 2 x 5 Burpees OYO
      • 2 x 10 Squats OYO
      • 2 x 10 Thrusters OYO
      • 2 x 10 Merkins OYO
      • 2 x 10 Thrusters OYO
      • 2 x 10 Squats OYO

      Started at the flag and finished at the flag. Procured coupons and walked over to turnaround loop for the community center.

      The Thang

      BLUE’s Q LADDER

      • 5 Resurrection Burpees
      • 10 Merkins
      • 15 Imperial Walkers (hard count)
      • 20 Straight Leg Deadlifts
      • 25 Squats
      • 30 Bent Over Rows
      • 35 SSH’s

      At the completion of each “rung” of the ladder, mosey a lap around the parking lot. Stay together as a group.

      COT

      Labels

      We as people, humans, etc always want to “label” other people. We feel the almost innate need to put a label on something to place it in a neat and tidy box. We also tend to try and label ourselves to determine who we are deep down. STOP!!!! Are you what you do for work? Are you your faith? Are you your family? What defines you? What one word can you think of that would sum up the essence of who you are? Just something to think about as you go through your day.

      Moleskin

      The wind was super breathtaking, literally.

      News

      YHC is on Q again tomorrow at Huey, if you dare to try a Blue’s Q round 2!!!

      Recent Backblasts

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        Blue Said There Would Be No Running

        QIC:  Blue

        Date: 11-24-2021

        PAX: Lyft, Milkman, Mr. Clean, Ponce, Roomba, Sherlock, She Shed, Starbucks, 8 Seconds

        AO: Shothouse

        Conditions

        C. O. L. D. A crisp 26° (per the instrument panel on my truck), with clear skies and some kind of moon, it was too cold to really take the time to look up and see.

        COP

        PAX were informed pre-startex to get some light stretching before we began, b/c we would be moving and not stopping.

        Some SSH’s to get things started, w/ 5 Burpees OYO, then a slow mosey to the track. That completed the warm up.

        The Thang


        Blue’s Q That Was Supposed to Not Be Running
        Starting at the track, and starting the 2 minute EMOM timer, we slow mosey’d to various locations around the area, and by area I mean, we went from the track to the end zone, to the bleachers, the tennis courts, the sidewalk on Middle Valley Rd., down the street to Hixson Middle School entrance, to the Log Cabin, to the Middle School parking lot, to the back side of the middle school, the bus corral, to the High School Annex bldngs, back to the parking lot, to the end stop sign, then back to the Shovel Flag, then the track again, around to the bleachers, then back to the track, then back to the Shovel Flag for time. All the while, stopping every 2 Min. for 5 Burpees OYO. We also did 5 (what I now know are) Body Bag Builders IC at the first stop, various counts of SSH’s IC for a total of 145 SSH’s IC, which equates to 290 SSH’s, and we also did 31 Imperial Walkers IC. There may have been a couple other exercises thrown in there for good measure, but that was 99.9% of what we did that I can remember. The total distance was 2.25 miles.

        COT

        “We don’t see things as THEY ARE, we see things as WE ARE”

        Take this through you day and spend some time really thinking about it.

        Moleskin

        Too focused on staying moving to stay warm to really pay attention to the mumble chatter, and the fact that I was carrying my bluetooth speaker, so I really couldn’t hear much of anything outside the music. I do remember hearing something to the tune of taking up a collection to “get Blue some counseling” so we don’t have to endure the physical torture that is a Blue’s Q. “Blue, I thought you said we weren’t going to run today” There was also talk of Pavlov’s Dogs and the possibility of each of us hearing a timer bell tomorrow and dropping down to do 5 Burpees OYO.

        News

        Tomorrow is Turkey Day Convergence!!!! HC now in the #convergence-csaup channel on Slack.

        Register for the Grateful Gobbler if you are able to join your brothers for a 5k starting at 8.

        A Veterans group is hosting a food drive, so bring some nonperishable food for donations.

        Recent Backblasts

          Posted on

          Sheldon Cooper Goes to The Huey aka Soddy Daisy

          QIC:  Blue

          Date: 11/23/2021

          PAX: Chum, Cleaver, Doogie, Dundee, Geeksquad, Hasbro, Hoveround, Life Alert, Milkman, Mr. Clean, Oil Change, Shake N Bake, Slois Lane, Starbucks, U-turn, 8 Seconds

          AO: The Huey

          Conditions

          Just a measly 30-32° w/ clear skies and variable winds.

          COP

          Took PAX on a slow mosey lap around most of the Huey grounds. At various spots along the way we stopped to do a few SSH’s and some beer truck burpees (x5). Finished the warmup mosey back at the Love Shack, nice and “warm” for the THANG!!

          The Thang

          Sheldon Cooper Comes to The Huey aka Soddy Daisy

          A series of 5 exercises starting round one with 10 reps of each 5 exercises then taking a mosey lap, 1/2 lap, 1/4 lap, etc. Each consecutive round will decrease the number of reps by one. So, Round 2 = 9 Reps of 5 exercises. Continue for time. How did Sheldon Cooper get to Soddy? With a 4×4 of course!!!!! EMOM (2 min) 4×4’s.

          4×4= Burpee w/ 4 merkins & 4 plankjacks

          Remember to push yourself not hurt yourself.

          COT

          Short and sweet today Gentlemen. Wisdom is NOT the accumulation of knowledge. Take this with you as you go through your day.

          Moleskin

          News

          Blue’s on Q again tomorrow at Shothouse. Promises not to repeat same Q.

          Thanksgiving Day Convergence commences at 6 a.m. on Turkey Day. Touch Football F3 style is the name of the game. Come one come all. Bring some non-perishable food items for the food drive after the convergence at the Grateful Gobbler 5k. All PAX are encouraged to register and participate in the Grateful Gobbler 5k to begin at 8 a.m. Turkey Day morning. There is a F3 team, follow instructions posted in 3rdF Channel on Slack. HC for Convergence and/or Grateful Gobbler on the Convergence-CSAUP channel.

          Recent Backblasts

            Posted on

            Suicides Come to Smackdown

            QIC:  Blue

            Date: 11/16/2021

            PAX: Bada Bing, Blow Pop, Jorts, Manscaper, Mansiere, Pomade, Prosciutto, Recycle, Rubberneck, Yellow 5, 8 Mile

            AO: Smackdown

            Conditions

            A very surprisingly warm 50-ish degrees with nary a cloud in the sky. Orion was clearly visible in the clear morning sky. Most of the PAX were surprised at how warm it was on top of the mountain this morning, compared to the valley, aka my house where it was 37* when I walked out the door.

            COP

            A “few” SSH’s to start, then some Imperial Walkers, followed by some 3rd Grade Exercises, then some stretches and some more SSH’s, throwing into the mix some shoulder blasters, and that the warm up

            The Thang

            “Suicides Are Painless”

            Round 1

            -1 Resurrection Burpee (a burpee with a block, doing a CPR at the top) and each “cone line” of the suicide course, rifle carry coupon to travel, hold Al Gore for the 6, or pick up the 6

            -Mosey Lap all together

            -Circle Up

            -25 Burpee’s OYO

            -50 Squats OYO

            -75 LBC’s OYO

            Round 2

            -5 Inchworms w/ a merkin at each “cone line” of the suicide course, mosey to travel, hold Al Gore for the 6, or pick up the 6

            -Mosey Lap all together

            -Circle Up

            -20, 2 Merkin Burpee’s OYO -TIME

            (- 40 Straight Leg Deadlifts)

            (- 60 Imperial Walkers – Hard Count)

            COT

            VULNERABILITY

            Our culture/society has perpetuated the LIE that we are supposed to have “IT” all together and be “PERFECT” all the time. The only way I see to combat this is to start swallowing our pride and telling the truth, allowing ourselves to be VULNERABLE. F3 is a Leadership organization, that is teaching men to be better leaders, in our communities, our churches, our families, our work, etc. Stop pretending to everyone around you that things are “Fine” when they are most definitely not. I personally opened up a year ago about how I struggle with the death of my father, some 20 years ago. Not one single PAX ever laughed or was anything but 100% SUPPORTIVE!!!!!!! Swallowing my pride and opening up was the best decision I could have ever made. Stop the LIE, and allow yourself to be VULNERABLE.

            Moleskin

            Not really much to say here, other than Prosciutto has a thing for the number 69. I did learn the importance of punctuation when calling out the exercise, “20, 2 Merkin Burpees”. When “heard” it could be taken to mean multiple things. 8 Mile pointed this out with the statement, “Come Eat Grandma”. Proper comma/pause placement is crucial.

            News

            Recent Backblasts

              Posted on

              How Are Suicides Painless?

              QIC: Blue

              Date: 08-04-2021

              PAX: Roomba, Starbucks, Money Shot, Mr. Clean, Bandcamp, Ponce, Lyft, Sherlock

              AO: Shothouse

              Conditions

              A cooler 72° with partly cloudy skies and a fair amount of humidity.

              Warm-Up

              • LBAC x 10 IC
              • LBAC x 10 IC Reverse
              • FF OYO
              • Iraqi TT OYO
              • 1 Burpee OYO
              • SSH x 15 IC
              • 2 Burpees OYO
              • Windmills x 10 IC
              • 3 Burpees OYO
              • Willie Mayes Hayes x 10 IC
              • 4 Burpees OYO
              • SSH x 15 IC
              • 5 Burpees OYO
              • Mosey to track

              The THANG

              Suicides Are Painless

              6 point suicides

              Round 1 – 1 Burpee

              – 1 Burpee to start, run suicide doing 1 Burpee at each of the 6 points, including the starting point. Finish round by running a lap around the track.

              Round 2 – 5 BBS’s

              Round 3 – 10 (Hard Count) Windmills

              Round 4 – 1, 2 Merkin Inchworm

              Finished the 4th lap exactly at time.

              CoT

              I have used the same CoT topic numerous times, but it seems to resonate with each PAX every time. I struggle daily with GRACE. Specifically extending the GRACE, shown to me by my creator, to others. Grace & Respect gentlemen. We can do it at each of our workouts, so let’s take it out into our daily lives and show others the same GRACE shown to us.

              Mumble Chatter

              Starbucks asked “how are suicides painless”? I said it’s a M. A. S. H. reference to which he said, “I guess I’m not old enough for that”. A lot of grunting going on today, as well as lots of encouragement to each PAX.

              Posted on

              What’s a MURDER HORNET?

              QIC: Blue

              Date: 08-03-2021

              PAX: Nordic Track, Doogie, Slois Lane, Life Alert, Truck Yeah, Boy Band, Cleaver, Geek Squad, Altar Call, Roomba, Gretel, FNG-Lunch Lady, Dundee, Starbucks, Chunks

              AO: The Huey

              CONDITIONS

              A slight chill in the air compared to the last few days, at 67°. Clear skies with a slight breeze every so often. Moisture abounding, on the grass and on the PAX.

              Warm-Up

              • Imperial Walkers x 25 (hard count)
              • FF OYO
              • Iraqi TT OYO
              • SSH x 27
              • LBAC – reverse x 15
              • Forward x 15
              • Overhead Clap x 15
              • SSH x 19
              • 5 Burpee’s OYO
              • Mosey 4.5 laps (~1mile) to Love Shack

              The THANG

              – Love Shack

              • 5 Beer Truck Burpees OYO
              • 10 Incline Merkins OYO
              • 10 (hard count) Step Ups
              • Mosey back to track

              – Murder Hornets

              – Murder Bunny 10 yards

              • 10 Manmakers (1st 10, 5 BT Burpees OYO)
              • 10 (easy count) Lunges w/ coupon
              • 10 BBS’s w/ coupon

              *repeat 2 more times for a total of 30 yards

              • Hold plank (all together) ~ 30 seconds
              • Right hand to the sky (side plank) ~ 15 sec
              • Plank ~ 15 sec
              • Left hand to the sky (side plank) ~ 15 sec
              • Plank ~20-25 seconds

              – Murder Bunny 30 yards back to start.

              • Murder Bunny 10 yds – 5 He-Manmakers*
              • Murder Bunny 10 yds – 10 CPR’s
              • Murder Bunny 10 yds – 10 Curls for the Girls
              • Murder Bunny 30 yds back to start for time

              CoT

              I’ve said it before………..GRACE. We read, watch, listen, etc to the news and get so upset, angry, etc with whatever info we gather from those sources. My challenge is to turn off the smartphone, computer, tv, podcast, radio, or whatever news source you have. Then go have a conversation with your neighbor, your coworker, anyone in person that you haven’t spoken to before, or haven’t spoken to in a while. Offer everyone you come across in your daily walk…….GRACE. We are a leadership group. We should lead by example. I GUARANTEE not all of us here today have the exact same opinions/beliefs about any single subject. We are the example of showing GRACE & RESPECT to one another. Take that out into your homes, your work, your church, wherever you happen to be. GRACE.

              Mumble Chatter

              Sadly I don’t ever really remember any mumble chatter. Gretel did happen to ask why it’s called a “Murder Hornet”? I have no idea, but am motivated to find out the story behind the title. It came to my attention a month ago that what I considered two names for the same exercise, were in fact 2 different exercises………..Blockee’s & Manmakers. Last night, searching through the F3 Nation Exicon, a Blockee & a Manmaker are basically the same thing as far as I can decipher. The confusion comes from a Manmaker Merkin. That exercise isn’t anywhere close to a Blockee.

              Moleskin

              • Chubby’s Homeless Ministry
              • Detention Q – Wuznt Me
              • Shothouse Q – yours truly
              • August 14th Convergence, Pancake Breakfast, & Blood Drive for Captain Wafer
              Posted on

              B.L.I.M.P.S. 2.0

              QIC: Blue

              Date: 07-05-2021

              PAX: Snatch, Boner, Ponce, Spooner

              AO: Detention

              Conditions

              A comfortable 68° with mostly clear skies a minimal humidity for a July morning.

              CoP

              Some SSH’s, some stretches, some shoulder blaster, some SSH’s, some more stretches, then a mosey to the bottom of THE HILL on the backside of the ball fields.

              The THANG!!!

              B.L.I.M.P.S. w/ some moseying……….

              Using the pathways/sidewalks between the ball fields, mosey a “square/rectangle” shape, stopping at each corner for respective exercises.

              B – Burpees

              10 Burpees OYO at each corner for a total of 40 Burpees

              L – Lunges

              20 (easy count) Lunges at each corner for a total of 80 Lunges

              I – Imperial Walkers

              30 (easy count) Imp. Walkers at each corner for a total of 120 Imp. Walkers

              M – Monkey Humpers

              40 Monkey Humpers at each corner for a total of 160 Monkey Humpers

              P – Pickle Pointers/Pounders

              50 Pickle Pointers at corner 1 & 3, 50 Pickle Pounders at corner 2 & 4 for a total of 100 Pointers and 100 Pounders

              Sadly we ran short on time so we had to mosey back up THE HILL to the flag, but the last round would have been……..

              S – SSH’s

              60 SSH’s at each corner for a total of 240 SSH’s

              CoT

              Grace & Respect…………can’t say it enough. In my everyday life at least once a day I witness, somewhere, a situation that could have been avoided if a little GRACE & RESPECT had been given on all sides. It’s something we can all strive to work on daily.

              Announcements………

              • Fallen Five CSAUP
              • Chubby’s Homeless Ministry
              • Habitat for Humanity
              • Nightsweats widow’s yard work

              Mumble Chatter

              I don’t seem to remember much in the way of chatter at any Q, will try and do better about that. Ponce was on vacation last week and really feeling this morning. Snatch did not have even one “shut up Blue” for me this morning (it’s a thing for us). The “dog lady”, who pulls up and let’s her dog(s) run into the ball fields in the mornings to relieve themselves was not present today, may have shown up earlier.

              Posted on

              Crawl Bearing Benjamin’s

              QIC: Blue

              DATE: 07-02-2021

              PAX: Milkman, Sherlock, Chunks

              AO: Shothouse

              Conditions

              Very very very very MOIST!!!! A slight drizzle at about 74°. Overcast and muggy.

              CoP

              Some stretches, some SSH’s, some more stretches, Shoulder Blasters, a mosey lap around the parking lot.

              The THANG!!!!!

              All About the Benjamin’s with some Bear Crawls/Crawl Bears

              25 reps of 4 exercises followed by a down and back lap under the covered area in front of the school.

              Round 1 –

              • SSH’s
              • Lunges
              • Chest Press w/ coupon
              • LBC’s

              Bear Crawl to the end of the sidewalk, Crawl Bear back to the start.

              Round 2 –

              • Monkey Humper
              • Imperial Walkers
              • Deadlifts w/ coupon
              • Peter Parker’s

              Bear Crawl to the end of the sidewalk, Crawl Bear back to the start.

              Round 3 –

              • 3rd Grade Exercise
              • Windmills (hard count)
              • SSH’s
              • Groiners

              Bear Crawl to the end of the sidewalk, Crawl Bear back to the start.

              Round 4 –

              • Block Swing
              • Leg Lifts
              • Bent Over Rows w/ coupon
              • Mountain Climbers

              Bear Crawl to the end of the sidewalk, Crawl Bear back to the start.

              *can modify the Bear crawls/Crawl Bears with walking lunges

              CoT

              GRACE & RESPECT………..I’ve used this topic a few times now for my CoT but it doesn’t ever hurt to hear it more than once. You don’t have to agree with someone to offer them Grace or Respect.

              Mumble Chatter

              Not much in the way of chatter going on, just trying to survive the workout. Milkman killed it in leading the pack by finishing first. Great end of the week workout for all.