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Battery Lake Laps

QIC: M.I.A.

Date: 03/18/2021

PAX: Abercrombie, Clothespin

AO: The Battery

Conditions

It was a wonderful 60ish degrees, with buckets of water. This wet t-shirt competition had no winners; just losers.

COP

Side Straddle Hop x 37 IC
Forward Fold OYO
Willy Maze Haze x 10 IC
Little Baby Arm Circles x 20 IC
Reverse Little Baby Arm Circles x 20 IC
Iraqi Tea Time OYO
Side Straddle Hop x20 IC

The Thang

There was a plan A – that needed at least 4 people.

There was a plan B – that needed the trees to have not blocked the greenway.

Plan O (Omaha) it is:

Each PAX completes:
10 x Merkins
10 x Imperial Walker Squats (hard count)
10 x Apolo Ohno
Followed by a lap around the skate & dog parks [~400m(thanks google maps)]
Continue, decreasing reps by 1 each lap.

COT

I wanted to talk about fear and anxiety today. The weather prior to this beatdown was similar to last year, when my house and many others around it were damaged by a tornado. 5 trees fell on my house as I huddled with my wife and son praying. Anxiety kicked in during reports yesterday that there was even a chance. Worry and fear can paralyze us and keep us from living our lives. I find peace in Christ and am able to carry on through turmoil because of him. Psalm 62:8

Moleskin

YHC firmly believes that Abercrombie does extra just so he doesn’t have to keep count.

Penalty Burpees were due as the flags were with 9-Volt

Comment received from PAX: “Great Q – Deep Dish would have loved that!” – Is this a compliment???

News

Convergence at Ridgecut for Night Sweats (Cameron Coker) on Wednesday March 24th. All other locations will be closed that day.

PAX still needed to commit to Habitat on 4/17/21 and Monday’s at Chubbies.

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Dad Doodie

QIC:  M.I.A.

Date: 03/10/2021

PAX: Band Camp, Burrito, Cleaver, Hambone, Magnum, Milkman, RadioHead, Recycle, Roomba, Sherlock, Slois Lane, Snow Patrol

AO:  Shot House

Conditions

40ish – chilly, but not for long

COP

SSH ICX25
Forward Fold OYO
Willie Mays Hays ICX10
Iraqi Tea Time OYO
LBAC ICX10
Reverse LBAC ICX10
Seal Claps ICX10
Overhead Claps ICX10
Chinooks ICX10

The Thang

7 Stations – Dad Activity Related
Each station had 2 PAX (except one) PAX rotate stations when station #7 (Stroller Shuttle) completed

  1. Pickle Pointers – Where it all starts
  2. Farmers Walk – AKA Car Seat Carries
  3. Head Shoulders Knees & Toes – Silly Song Time
  4. Bunny Hops – One legged because of Lego damage to the other foot.
  5. John McCains w/sandbag – Like a piggy back ride, with a lot of low doors
  6. Elf on the Shelf – Holiday Prep
  7. Stroller Shuttle – PAX runs with jogging stroller (you know, exercise is king) at ~50 meters PAX returns to start to put child (rucksack) in stroller. Runs ~100meters & returns.

Continue (b)rotation until time

COT


I have read a lot this year about the importance of fruitful labor, this week I read & was challenged by the below lines from Man in the Mirror by Patrick Morley:

“No area of a man’s life has more potential for improvement than his relationships. Most men, in pursuit of the good life, leave a trail of broken relationships… No amount of success at work will ever be adequate to compensate for failure at home. We each need to do a gut check. Do my wife and children know that I am for them by the way I spend my time.”

I have been focused on work a lot lately. It is a good thing to care about your work, I just felt challenged, and wanted to share the challenge to make sure you don’t neglect the things that are most important.

Moleskin

Burrito was there; his shorts were not.

The strollers were a big hit, but will NEVER be repeated. YHC did not leave them for FiA tomorrow morning. Had to return them before M noticed.

The stations created a great opportunity for MC and awkward but intense eye contact. These opportunities were not missed.

News

Prayers for Night Sweats & family

F3 Softball team – if you have ANY interest go to the softball channel.

FiA meets at Shot House AO tomorrow for any M’s interested.

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3 x 100’s

QIC:  AOL

Date: 02/22/2021

PAX: M.I.A. ,Bandwagon, Coldplay, Seagull, Top’em, Point Break, Picabo,
Mothballs, Uncle Joe, Bernie, Smokey, Tipper, Escobar

AO: Hacksaw

Conditions

Rainy & windy. 50 degrees

COP

SSH x15

Willie Mayes Hayes x10

Forward Fold (silent..as Threeskin was not in attendance)

Little Baby Arm Circles (FW x10 – Rev x10)

Cherry Pickers x10

Seal Claps x10 (with Picabo Sound effects)

Moroccan Night Club x10 (Just for ColdPlay)

SSH x15

The Thang

Dora Style Workout
PAX partnered up in pairs

PAX Must complete 3 burpees before exercises below
Moving PAX completes a lap around the flag pole (~200 meters)

100 Reps per exercise to be completed per pair
Merkins
Imperial Walkers
Squats
Chest Press w/ coupon
Manmakers*
Lunges
Shoulder Press w/coupon
Heel Touches
Squats w/ coupon
Thrusters
LBCs
Curls
Freddie Mercurys
SSH
John McCains
Flutter Kicks
Bent-over row
American Hammer

COT

Encouraged the PAX that in all we do, work, home life, spiritual life……it can be hard, but we are called to work. So that in whatever we are doing we work and we work hard, we push through difficult times. It’s not easy getting up each morning and being in the gloom, but yet here we are and we continue to put in the work and make each other better.

Moleskin

Had some MC, along with the 80’s 90’s rock playlist, included in the MC was a Coldplay comment or two about how he was enjoying the morning. 

*YHC decided that he will call the exercise he called manmakers, whatever he wants to (it was essentially half a blockee). Thanks for the clarification from Escobar.

News

3rd F in full swing. Look for 3rd F channel in Slack or reach out to John Doe. Following opportunities available:

Chubby’s Homeless Ministry – Mondays 6:00 pm downtown Rossville Blvd.

Habitat for Humanity Build – April 17, 2021.

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Prime Time Blimpin

QIC:  M.I.A.

Date: 03/08/2021

PAX: AOL, Bandwagon, Bernie, Blackout, Coldplay, Escobar, Madoff, Mothballs, Picabo, Ramrod, Seagull, Slim Shady, Smokey, Tatonka, Toe Tag, Uncle Joe

AO: Hacksaw

Conditions

30ish. No wind thankfully.

COP

Mosey to the Commons parking lot
SSH x 13 IC
FF OYO
Mosey to the bottom of the non-existent hill
LBAC x 13
Reverse LBAC x 13
Moroccan Night Clubs x 13
Iraqi Tea Time OYO
Calf Stretches – OYO

The Thang


BLIMP
B = run to 1st cone (~25m) 2 x hand-release Burpees, run back to start line, 5 x SSH
L = run to 2nd cone (~50m) 3 x Lunges (hard count), run back to start line, 5 x SSH
I = run to 3rd cone (~75m) 5 x Imperial Walker Squats, run back to start line, 5 x SSH
M = run to 4th cone (~100m) 7 x Merkins, run back to start line, 5 x SSH
P = run to 5th cone (~150m) 11 x Plank jacks , run back to start line, 5 x SSH

B, plank until 6 is in
BL, plank until 6 is in
BLI, plank until 6 is in
BLIM, plank until 6 is in
BLIMP, plank until 6 is in
BLIM, plank until 6 is in

Mosey back to the shovel flag & crunches until 6 is in

COT

Twice in the last week YHC has felt convicted that he said something that he shouldn’t have. While there has surely been more than two occurrences, these two were driven home in moments of conviction upon studying James 3:1-12. In regards to our tongue:

“With it we bless our Lord and Father, and with it we curse people who are made in the image of God. From the same mouth come blessing and cursing…” James 3:9-10

This is a challenge regardless of ones faith. The words we say have an impact on those we share them with. A harshly spoken word with your M does harm and a complaint about a colleague poisons a well. Not only do the word have an impact on a conversation but they paint the way others see you. If you want to have positive relationships and build others up, you should be careful with the words used.

Moleskin

The explanation of the thang today was painful, but worth it for the conversations/threats on the way back to the flag pole

“So its 2, 5, 3, 5, 5, 5, 7, 5, 9, 5. Okay, lets go”

While the Flatlands lived up to the name, there were audible sighs of relief when YHC communicated that there was in fact no station for 13 Squats at the top of the non hill.

To no-one’s surprise Tatonka is still in the lead as this is written.

News

See the Softball Channel if you are interested. First meeting/practice/beatdown 3/13

Check the 3rd F Channel for opportunities to serve others.

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Blockees and Toes

QIC:  M.I.A.

Date: 03/03/2021

PAX: AOL, Blackout, Coldplay, El Chapo, John Doe, Mothballs

AO: Parliament

Conditions

Perfect gloom. 35ish

COP

SSH x 10 IC
FF OYO1
LBAC x 112
Reverse LBAC x 113
Seal Claps x 11
Moroccan Night Clubs x 114
WMH x 10
Iraqi Tea Time OYO

The Thang


EMOM – Blockees

5 Blockees – Imperial Walkers until 1 min up
6 Blockees – Imperial Walkers until 1 min up
7 Blockees – Imperial Walkers until 1 min up 5
7 Blockees – Imperial Walkers until 1 min up
7 Blockees – Imperial Walkers until 1 min up
7 Blockees – Imperial Walkers until 1 min up

Run a lap

EMOM – Head, Shoulders, Knees & Toes

5 HSKT followed by Raggedy Ann’s until 1 minute is up
Repeat 5 more times (6 minutes total)

Run a lap

EMOM – Blockees

5 Blockees – Triceps Extensions until 1 min up
5 Blockees – Curls for the Girls until 1 min up
5 Blockees – Hillbillies until 1 min up
5 Blockees – Overhead Presses until 1 min up
5 Blockees – Lunges until 1 min up
5 Blockees – Squats until 1 min up


Mary with two rules:
Exercise had to include Coupon
9 reps of said exercise
Blackout – Flutter kicks (Coupon held over chest)
AOL – Pickle Pointers (Coupon held over… pickle)
Coldplay – Freddy Mercuries (Coupon held over chest)
El Chapo – Big Boy Situps (Coupon held on chest)
John Doe – Windshield Wipers
Mothballs – MORE Head Shoulders Knees & Toes till…
TIME

COT

YHC has been studying the book of James lately, and verses 14-17 were prevalent today. “faith by itself, if it does not have works, is dead”. It is true for more than just faith in Christ. If any of us say we stand for something and our deeds don’t match up… you don’t really stand for it. If a PAX says he has a goal to be in better shape, but doesn’t post regularly, he has a dream, not a goal. If your actions don’t align with what you purport to believe/think/want/say, then what good are those beliefs/thoughts/desires/words?

Moleskin

If checking one’s watch was an Olympic sport, there would have been several medalists today. World class effort fellas.

Mothballs could not get enough of the HSKT exercise. The immediate call for more of them during MARY leads YHC to question the beatdown’s quality.

El Chapo was pacified by the playlist today. Duets were avoided… unlike last time.

Styrofoam coupons made this workout better.

9 Exercises during Mary – its YHC’s 9th anniversary.

Notes:
1 No cadence needed per JD – Thanks for clarification
2 YHC can in fact count. Just not today.
3 Inflection was perfect for this exercise’s cadence, and you cannot prove otherwise.
4 Because… Coldplay
5 Sweet spot found – PAX disagreed

News

See the Softball Channel if you are interested. First meeting/practice/beatdown 3/13

Check the 3rd F Channel for opportunities to put works with your faith.

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Bonus Beatdown – Flatlands Edition

QIC: M.I.A.

Date: 2-27-21

PAX: AOL, Mothballs, Seagull

AO: Hacksaw – OTB

Conditions

Perfect gloom except the absence of a Shovel Flag.

COP

Mosey with coupons over to the pickle ball courts.
Outside courts:
20 x SSH
Forward Fold
Iraqi Tea Time
10 x LBAC
10 x Reverse
10 x Seal Claps
10 x Michael Phelps
Run a lap around the courts/train area ~400 meters

The THANG

Pair up
100 Head Shoulders Knees & Toes
Partner 1 – 10 x HSKT
Partner 2 – Toe Raises
Flapjack and continue until 100 complete per team
Jog to the end of the playground and back through lot (~200M)

200 Triceps Extensions
Partner 1 – 20 x Triceps Extensions
Partner 2 – Raggedy Anns
Flapjack and continue until 200 complete per team
Jog to the end of the playground and back through lot (~200M)

300 Curls for the Girls
Partner 1 – 30 x Curls
Partner 2 – Step ups on coupon
Flapjack and continue until 300 complete per team
Jog to the end of the playground and back through lot (~200M)

400 OH Press
Partner 1 – 20 x Overhead Press
Partner 2 – Imperial Walkers or Hillbillies (dealers choice)
Flapjack and continue until 400 complete per team

COT

Thankful for an organization that encourages not only bettering ourselves, but pushing others to do the same. YHC is grateful to be connected with others who not only lift up each other, but give you the opportunity to meet more men to share that impact.

Prayer requests and praises

Mumble Chatter

At least one of the PAX today cannot count. Said PAX enjoyed saying random numbers to make sure he was not alone.

PAX were all huge fans of the Head Shoulders Knees & Toes (yes its in the exicon).

Penalty burpees for the lack of shovel flag will be completed by YHC after BB posted.

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Teaming Up

QIC:  M.I.A.

Date: Feb 20, 2021

PAX: 9Volt, Abercrombie, Clothespin, El Chapo, FNG – Kashmir, Land Yacht, Mrs. Baker, Thin Mint

AO: The Battery

Conditions

No PAX were dissapointed at YHC’s declaration that festivities were to begin with a lap. Warmup was needed.

COP

Disclaimer disclaimed as we started a lap around the skate/dog park.

20 x Side Straddle Hops
Forward Fold
10 x Willie Maze Haze
Iraqi Tea time
10 x LBAC/Reverse/Overhead Claps/Cherry Pickers/Moroccan Night Clubs/Seal Claps
15x SSH

Mosey up the hill for the thang

The Thang

Field of Dreams

Split into two person teams at each base (third person at one)

Home1st 2nd (coupons)3rd
Inning 1 10 ManmakersFlutter KicksCurls for the GirlsAir Squats
Inning 210 ManmakersLBCsOverhead PressLunges
Inning 310 ManmakersBigBoisCurls for the GirlsToe Merkins

More Teamwork

First Round
At one of parking lot – Partner 1 does Squats
Partner 2 Bernies across lot
Flapjack & return in same method

Second Round
Partner 1 Squats
Partner 2 Lunges Across Parking Lot
Flapjack & return in same method

Third Round
Partner 1 Merkins
Partner 2 Does Farmers Carry (two coupons) across lot & does 5 Manmakers – Mario Skip to return
Flapjack

Fourth Round
Partner 1 Squats
Partner 2 Farmers Carry, 10 Manmakers , Bernie to return
Flapjack

Fifth Round
Partner 1 Toe Merkins
Partner 2 Farmers Carry, 20 Manmakers, Jailbreak to return

COT

Importance of Teamwork

Ecclesiastes 4:9-10

Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.

It is easy to feel alone sometimes but remember you always have someone by your side. We can’t accomplish much alone, but we don’t have to.

Moleskin

Many PAX were clearly envious of the patriotic fanny pack of YHC.

The soundtrack to today’s workout was theme to be duets. All PAX were impressed by YHC’s sensitive side.

Thin Mint’s eyerolls have no mute button.

What is a manmaker anyway? There was heated debate on whether a manmaker differed from a blockee. While there was a near mutiny (looking at you Clothespin), the debate was settled temporarily by YHC’s demonstration.

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Styx and Stones…But Mostly Stones

QIC:  M.I.A.

Date: 02/03/2020

PAX:  AOL, Bandwagon, Clothespin, Escobar, Mayhem, Mothballs, Oui Oui, Point Break, Ramrod, Seagull, The Count, Toe Tag, Top’em

AO: Hacksaw

Conditions

30ish and Windy

COP

SSH x 10
Forward Fold
Willie Mays Haze x 10
LBAC/Reverse/SealClap/Overhead Press x 10 each
SSH x 30
Take a Lap

The Thang

We did some intervals with coupons today:

Bent Over Row – 50 Seconds; Rest – 10 Seconds
Squats w/ Coupon – 50 Seconds; Rest – 10 Seconds
Overhead Press – 50 Seconds; Rest – 10 Seconds
Manmakers – 50 Seconds; Rest – 10 Seconds

We then repeated each exercise for 40 seconds with 10 seconds of rest in between, then 30 seconds with the same rests. Followed by a lap around the flag pole.

We repeated the same intervals with the following exercises:

Incline Merkins
Squat Thrusters
Thrusters Overhead Press
Blockees
No lap this time

Deadlift
Curls for the girls
Triceps Extensions
Manmakers

COT


Reliability is a key to improving yourself and the others around you. Being reliable enough to own your strengths, your weaknesses, and to admit when you are wrong. The below passage is regarding the discipleship of children, but the thought could be extended toward our spouses, friends, co-workers, etc. :

“If there is something that you would like to see formed in your children, pray that it would be formed in you to model for them. Be a reliable source… For example, if you want your kids to speak kindly, then seek to be the epitome of kindness. If you would like to see your kids grow in patience, then make every effort to be “quick to hear, slow to speak, slow to anger” (James 1:19).” – Family Discipleship by Matt Chandler & Adam Griffin

If we really are the sum of the five people we spend the most time with, we should be continually seeking to raise that bar and make those close to us better every day by reliably living out the ideals for which we strive, and having the integrity to admit it when we mess up.

Moleskin

Welcome back to Oui Oui after an extended absence from Hacksaw.

The difference between Come Sail Away and Carry on Wayward Son is lost on the most respectable of the PAX this morning. You would be Fooling Yourself if you thought that this Blue Collar Man would recognize, even in The Best of Times, that none of these songs (or those played this morning) were recorded by Styx, and yes, YHC may have Too Much Time on My Hands.

If you ever need someone to carry your coupon for you Toe Tag will probably be your guy!

News

Check the 3rd F channel for opportunities to get involved in the community.

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“Track” Day Fun

QIC: M.I.A.

Date: 01/12/2021

PAX: Blackout, Goo-Goo, John Doe, Meow Mix, Oui Oui, FNG – Pink Slip (Respect), Seagull, Shawshank, Tatonka, Toe Tag, Vaccine, Woodrider, WuzntMe

AO: Parliament

Conditions

A warm feeling 38 degrees.

COP

Warmup lap
20 x SSH
Forward Fold
10 x WMH
Iraqi Tea Time

The Thang

PAX Paired up – attempting to match speed.

Catch Me If You Can

Lap 1
Partner 1 Performs Walking Lunges
Partner 2 Completes 10 x Thrusters with Coupon and carries coupon to catch Partner 1
Flapjack and continue until 1 lap complete

10 Count

Lap 2
Partner 1 Bernies
Partner 2 Completes 10 x SSH (no coupon – thanks for asking) then runs to catch Partner 2
Flapjack and continue until 1 lap complete

10(ish) Count

Lap 3
Partner 1 Bernies
Partner 2 Completes 10 x Coupon Squat then rifle carries to catch Partner 2
Flapjack and continue until 1 lap complete

Usain Bolts until time (PAX calls out exercise for remainder of PAX to perform while that individual runs a lap) – run around the bleachers/pad
LBC’s
Flutter Kicks
American Hammers
Freddie Mercury’s
Low Plank
100s
Alternating Side Plank
Scissor Kicks
Crunchy Frogs
Big Boy Sit-up’s
Third Grade Exercise

COT

I was reading an excerpt from Every Good Endeavor by Timothy Keller and it was speaking on cultivation. I was trying to explain a thought on what I had read to a friend while my son kept trying to interrupt me to play with him. I realized I was cultivating something with my actions then by ignoring my son.

We all cultivate things constantly, both in positive ways and negative. My challenge to the PAX this morning was to push them to cognizant of what they are cultivating and to keep trying to improve themselves, the others around them and their community by being intentional with their actions.

Moleskin

All PAX were excited intrigued about the idea of “Track” Day with coupons. Upon arriving to the AO, YHC was informed Track Day should consist of approximately 80% running. Today “Track” Day consisted of at least 85% traveling around the track in a counter clockwise motion, so mission accomplished.

The above estimates are deemed reliable by YHC, however the ability of YHC to accurately estimate percentages was called into question by some of the PAX. One of the same PAX has reason to question YHC due to inability to patiently wait for a complete 10 count.

John Doe is the master of the mid-beatdown EH.

Today marked the first Track Day YHC was not lapped multiple times by Tatonka.

News

Sousa on Q tomorrow for … MORE coupon fun at Parliament

WuzntMe makes YHC regret today’s workout tomorrow at Hacksaw

Be on the look out for more opportunities to get involved in 3rd F activities – both Habitat for Humanity and at Chubby’s.

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“Dust” in the Wind

QIC: M.I.A.

Date: 1/7/2021

PAX: 9Volt, Abercrombie, Blackout, Clothespin, Mrs Baker, Sniffer, Thin Mint, WreckedEm, WuzntMe

AO: The Battery

Conditions

A cool 32 degrees, but no wind to speak of

COP

Mosey to the top of the hill and circle up.
1 x SSH
1 x Burpee
Forward Fold
10 x WMH
10 x LBAC
10 x Reverse LBAC

Mosey to coupon stack to pick a winner

The Thang

With coupon at one side of the parking lot PAX completed increasing (then decreasing) reps of Thrusters, Merkins, and LBCs, running to the middle of the lot for merkins, and to the far side of the lot for LBCs, then completing the exercise give while waiting for 6. Then PAX walk back to the coupons for the next set.

ThrusterMerkinLBCExercise till 6 is In
123Hold 6 inches till 6
246Hold 6 inches till 6
369Hold 6 inches till 6
4812Hold 6 inches till 6
51015Pickle pointers till 6
61218Pickle pointers till 6
71421Pickle pointers till 6
81624Pickle pointers till 6
91827Pickle pointers till 6
102030Hold high plank till 6
91827Hold high plank till 6
81624Hold high plank till 6
71421Hold high plank till 6
61218Hold high plank till 6
51015Plank Jacks till 6
4812Plank Jacks till 6
369Plank Jacks till 6

Return coupons to stack and mosey back to the flags.

COT

You don’t have to ask to be a leader to be followed.

Tony Dungy remarked on a time when he was new to the NFL that a guy he had seen as a mentor said that he didn’t ask to be an example to others, but Dungy informed him that it wasn’t his decision to make.

Two separate quotes from the book Family Discipleship by Matt Chandler and Adam Griffin were shared:

“leading your family means going first, initiating what needs to be done. It starts with you. Whatever your family needs, meeting the need begins with your action.”

“Parents are as much mentors and servants as they are masters… Your role is to identify the needs of those under your care and sacrificially meet them.”

Moleskin

PAX commented on the playlist that gave ambiance to the Thang. Proof that a generic 80’s rock playlist is better for a workout than the Full Metal Jacket soundtrack, as well as the musical noises being made by the PAX. Although Sniffer has no sense of smell, he did not appreciate the emanations proceeding from said musical noises.

Counting is hard, though all PAX eventually understood the pattern of the increasing reps.

The compulsive tendencies of some PAX (namely Blackout) nearly caused them to complete remaining sets rather than attend COT.

Fanny packs are always in style.

News

Make a plan to plug in to 3rd F opportunities.