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Bakers Dozen – Or – Burpees Are Good WarmUps!

QIC:  The Count

Date: 05/18/2020

PAX: 13 Total – No FNG’s – Back Pew, Blindside, Burrito, Chief, Dundee, Footloose, Friar Tuck, Ham Bone, Money Ball, Oil Can, Recycle, Roomba

AO: Lions Den

Conditions

Was 66 Degrees with intermittent sprinkles, but the birds were singing!

COP

We got to it! Warm Up was Burpee Apocalypse – 55

The Thang


At bottom of hill and with coupon each PAX does the following:

Round 1:

Curls – 25 / Squat – 25 / Tricep Ext – 25 / Lunge – 25 = 100 Reps / Run up hill to third street light (about 50 Yards), Mosey back down. Rinse and Repeat X 4. Total of 400 Reps.

While waiting on 6 to complete – Take 1 Min Rest and then do 5 Burpees / rest 20 sec / 5 Burpees. Rinse and Repeat until 6 is in.

Round 2:

Merkins – 25 / LBC’s – 25 / Werkin and/or Diamond Merkin – 25 / American Hammer – 25 = 100 Reps / Run up hill to third street light (about 50 Yards), Mosey back down. Rinse and Repeat x 4. Total of 400 Reps.

While waiting on 6 to complete or time runs out – Take 1 Min Rest and then do 5 Burpees / rest 20 sec / 5 Burpees. Rinse and Repeat until 6 is in or time expires.

800 Reps + 1,032 total Burpees / 13 = 80 Avg per pax.

COT

The Gift of Peace from Our Daily Bread – “I Believe in Jesus and He is my
Savior, and I have no fear of death.” This is what Barbara Bush said to her son George W. Bush before passing. This suggest she had a deep-rooted faith, She experienced God’s gift of peace that comes from knowing Jesus, even when faced with death.

Psalm 31:9, 14-15 – (9) Be merciful to me, Lord, for I am in distress, my eyes grow weak with sorrow, my soul and body with grief. (14) But I trust in you Lord; I say, you are my God. (15) My times are in your hands; deliver me from the hands of my enemies, from those who pursue me.

BALL OF MAN: Took a knee and prayed for all those in need and hurting.

Moleskin

The only real comment (grumbling) I heard was after I announced the Burpee Apocalypse, was that was why everyone hates “John Doe”… I took that as a compliment! Oh, and I was told I misspelled “Apocalypse”….I used the French spelling “Apocolypse”… 🙂

News

No announcements

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    There a Chill at SmackDown!!

    QIC:  TheCount (Respect,Respect)

    Date: 02/20/2020

    PAX:  (13) Blindside, BobbyTrap, Buritto, DuckTales, FriarTuck (Respect), Gusher, HolyKiss, MoneyBall, Pediasure, Proscuitto, Shredder, Wake, Whitler   

    AO: SmackDown

    Conditions

    Cool Morning around 23 degrees, very light breeze, and snow flurries.

    COP

    SSH-Forward Fold-Willie Mays Hayes-Finkle Swing- Quad Stretch

    The Thang


    Charles Bronson “Jr”
    Cones set up at starting point and then approx 35 yards and another 15 yards from there. At starting point all PAX will perform 25 Reps of each exercise. After completing each set of 25 reps PAX AYG to cones at 35 yards drop to BearCrawl and go 15 yards. Mosey back to start and wait for 6 to complete (First PAX to complete Exercises, AYG, BearCrawl, after returning to start will turn back and pick of 6. Each PAX will do this until all go pick up 6.

    Exercises: SSH, Merkins, Burpees, LBC’s, Jump Squats, Imperial Walkers, Mountain Climbers, Plank Jacks, Lunges.

    After all nine exercises are complete mosey to bleachers and do 10 step ups each leg, followed by 30 Dips.

    Mosey back to starting point and begin round 2. Rinse and Repeat but this round do 15 reps.

    Mary (4 Minutes)

    COT

    Announcements about Tuff Muff 2.0 Saturday, February 22.
    BALL OF MAN: Brothers prayed for those who requested and for those unheard. Also shared Lesson 10 from Colin Powell on Leadership (below)

    Moleskin

    Buritto talks a lot, but he does make us laugh…Well except Friar Tuck!! 🙂

    News

    Reminder about Tuff Muff 2.0

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      Eight is Not Enough….Go for Sixteen!

      QIC:  The Count (Respect Respect)

      Date: 01/11/2020

      PAX: BackPew, BumbleBee, Dolly, MoneyBall, PinkPanther(Respect),  FlyBy(Respect), FriarTuck, , Pebbles, UncleFester, LadyScott, Skitch, Fissure

      AO: Landfill

      Conditions

      Temperature about 62 degrees, breezy, ground was wet but the sky was dry.

      COP

      SSH, Forward Fold, Willie Mays Hayes, SSH

      The Thang

      When 8 Is Not Enough……16 Is Perfect!
      8 Stations w/coupons are at top of hill: Curls, Reverse Lunge, Tricep Extension, Low Slow Squat, Overhead Press, Lunges, Bent-over Row, Squats (Notice exercises alternate between up body and legs).

      8 Stations (Cardio) at bottom of hill: Burpees, Smurf Jacks, Imperial Walker, SSH, Mountain Climbers, Butt Kickers, Plank Jacks, Squat Thrust.

      PAX pair up at top of hill. 1 PAX does weighted exercise designated at his station (AMRAP) while partner runs down hill and performs cardio exercise at station that corresponds to exercise at top of hill and performs 10 reps with exception of Burpees and Squat Thrusts (5 Reps at these stations) then runs back up the hill where partners flip flop. When 6 is in (all completed both stations and both packs are back up the hill). All PAX rotate to next station. This continues until everyone has progressed through all stations. That completes one round. Between rounds 1 and 2 all PAX run down hill to lower pavilion to perform Mary-LBC, Flutter Kicks, American Hammer. All PAX run up hill, rinse and repeat for Round 2. After Round 2 all PAX go to upper pavilion and Mary – Rosalita, Freddy Mercuries, Oblique Crunches. For last round all both partners go to their original starting point at top of hill and while 1 PAX conducts 10 reps of weighted exercise 2nd PAX hold a plank. Partners flip flop and all PAX hold Al Gore while 6 is complete. All PAX rotate to next station and rinse and repeat. S[peed Round, so no recovery time except those waiting for 6. All PAX hold 90 second Plank to complete beat down!

      COT


      Counterama, Namerama, Announcearama conducted with Gloomies being mentioned for Monday evening,.
      BALL OF MAN: We prayed for Bob, Katie, and those prayer needs we know and for those we don’t know.

      Moleskin

      Not a lot of mumble chatter as PAX seemed to really get a lot of the beatdown….. 🙂

      News

      [Gloomies on Monday!

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        Singing In The Rain (Or just heavy breathing)?

        QIC:  The Count

        Date: 01/04/2020

        PAX:  9Volt, DeepDish, Biscuit Ring, Bubbles, ClothesPin, El Chapo, FastLane, Mrs. Baker, Pebbles, PorkBelly, Sandwich, ShotPut   

        AO: The Battery

        Conditions

        Light rain, On and Off, about 52 degrees.

        COP

        Warm Up: Mosey Up Hill to upper P/L near pool. SSH, 21’s (failed – 5 Burpees), Willy Mayes Hayes, LB Arm Circles (foward and backward), Moroccan Night Club, OverHead Seal Claps/Front, Forward Fold.

        The Thang

        Charles Bronson “JR”

        Three Sets of Cones: Starting Point – 40 Yards + 10 Yards.

        Starting Point Exercises: 1) SSH – 2) Merkins – 3) Burpees – 4) LBC’s – 5) Squats – 6) Imperial Walkers – 7) Mountain Climbers – 8) Plank Jacks – 9) Lunges

        At Starting Point all PAX perform 25 Reps of 1st Exercise (SSH), AYG 40 Yards to second cone, drop to Bear Crawl the last 10 Yards to third cone, and mosey back to starting point. Hold Al Gore until 6 is in. Rinse and Repeat for remaining 8 exercises. That completes first 9 Rounds.

        Rinse and Repeat but starting at Lunges and working back to SSH to complete 9 more rounds.

        Round of Mary I/C 10 Reps x 13 rounds (1 round per PAX calling exercise and cadence).


        COT

        Continuing with General Colin Powell’s Leadership Primer: “You don’t know what you can get away with until you try.”

        BALL OF MAN: Lifted up in Prayers for the needs of those in the group and those who we knew were asking for prayers.

        Moleskin

        Not a lot of Mumble Chatter….Too much heavy breathing!! 🙂

        News

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

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          Let It Rain, Let It Rain, Let It Rain

          QIC: The Count

          Date: 12/23/2019

          PAX: Lanyard, Mayhem, Peanuts, Prosciutto, Sidekick, Walla Walla

          AO: Beast Ridge

          Conditions

          48 degrees, Wet, wet, wet….but rain held off during beatdown!

          COP

          No FNG’s – Disclaimer Disclaimed!! – Stretched as we waited for Prosciuotto and Peanuts to get there. We then did a mosey over to pavilion and continue warm-up, side straddle hop, willie mays hayes, 21 (side straddle hop) FAIL – Add 5 Burpees.

          The Thang

          [As a group: 5 rounds x 20 Reps. Waiting on 6 hold Al Gore or Plank. At the completion of each round mosey to 40 yard markers in P/L and AYG 40 Yards back to pavilion.

          1. Incline Merkin, Lunges, Plank Jacks, Freddy Mercury
          2. Decline Merkin, Squats, Side Straddle Hop, Flutter Kicks
          3. Wide Arm Merkin, Reverse Lunge, Mountain Climbers, American Hammer
          4. Diamond Merkin, Low Slow Squat, Imperial Walker, Rosalita
          5. Tricep Dips, Alternating Side Squat, Burpees, Big Boy Situps

          Speed Round – PAX pick a starting point and do all 5 exercises at that station, Example: Incline Merkin, Decline Merkin, Wide Arm Merkin, Diamond Merkin, Tricep Dips x 10 Reps each than all pax rotate to next set of exercises. Due to time only 3 stations + 1 exercise of 4th station completed.

          COT

          Counterama, Namerama conducted. Announcement: 3rd-f-event today: Chubby’s between 5:00 and 5:30 PM.

          Leadership Lesson # 7


          BALL OF MAN: Prayers for family and friends as well as those in the F3 Nation. Also, for little Matthew going through serious heart issues, 48 year old who passed away leaving a wife and children, brother Bob dealing with Cancer. and for those service members deployed for their safe return and reunion with their families.

          Moleskin

          Probably most interesting mumble-chatter was around bodily functions and Peanuts inability to stay in cadence with SSH (21’s), which also through off TheCount.. LOL 🙂

          News

          Be on lookout for CSAUP coming soon in January.

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            A Little of This and A Little of That

            QIC: The Count

            Date: 12/03/2019

            PAX:  Candu, Peanuts, SunBurn, VSquared

            AO: BoneYard

            Conditions

            Nice cool morning (37 degrees), but very nice for a beatdown! Light winds, and a little humidity in the air.

            COP

            Let me thank Candu for conducting the warmup as I had just finished my 6.25 mile Ruck 5 min before go time (0530), and forgot that I was on Q for the morning. What can I say, getting old is a bitch.

            The Thang

            Lets just call this a Little of This and a Little of That!

            We stayed right in the parking lot area, as I didn’t feel like going for a run, and opted to do cardio with a bunch of stations (12 to be exact) with little to no rest in between. Each station was done AMRAP in 60 Sec, and round 2 in 45 Sec. We had options! Between stations PAX could Bear Crawl or Walking Lunge. In addition we had options at the 3 weighted stations to conduct any upper body exercise (Curls, Triceps, Kettle Swings, Bent Over Row, etc.) The 5 PAX who were there showed great drive and motivation to stay with me!

            1. Upper Body (35 lb Coupon)
            2. Upper Body (25 lb Coupon)
            3. Upper Body (25 lb Coupon)
            4. SSH
            5. Standing Lunge
            6. Mountain Climbers
            7. Lunges (yes again standing)
            8. American Hammer
            9. Big Boy Situps
            10. Bonny Blairs
            11. LBC’s
            12. Burpee’s (Oh did I mention we had 3 Burpee Buses as well)

            Again all exercises were done AMRAP in 60 Seconds and round 2 went to 45 Seconds. This left 5 minutes for Mary where each PAX chose their favorite AB exercise and did for approx 1 min each. Sunburn (Crunchy Frog), Peanuts (Pickle Pointers), VSquared (Freddy Mercury in honor of his Porn like looking Mustache), Candu (Hollywoods), and TheCount (LBC’s).

            COT

            Counterama, Namerama, No Announcements.

            Leadership Lesson #5 from General Colin Powell.

            BALL OF MAN: We prayed for our F3 Chattanooga Brothers as well as F3 Nation for safe holiday season. I also gave out a prayer card I had gotten in Italy in April and forgot to give out to as many F3 Brothers I could before I ran out. Get ready Lions Den more for you tomorrow.

            The Prayer of St. Francis

            Lord, make me an instrument of your peace,
            Where there is hatred, let me sow love;
            Where there is injury, pardon;
            Where there is doubt, faith;
            Where there is dispair, hope;
            Where there is darkness, light;
            Where there is sadness, joy;  

            O Divine Master,
            Grant that I may not so much seek
            To be consoled as to console;
            To be understood as to understand;
            To be loved as to love.  

            For it is in giving that we receive;
            It is in pardoning that we are pardoned;
            And it is in dying that we are born to eternal life.  

            Moleskin

            So I’ve completed my Ruck and there is 5 min until BeatDown starts…I walk up to Sunburn and ask; “So who’s leading this gaggle today?” He replies; “Some Old Guy!”, so I say; “oh you are!” (Respect)…..He realizes I’m being serious and say’s; “You are Q today!” Talk about getting your pucker factor up!!! The great news here, is always be prepared as you never know when you will be asked to take a leadership role somewhere else in your life!

            Oh and there was the whole conversation about thongs, Brazilian wax, and the length of hair that appropriate to have on a human butt! Yea, that’s right you Fart Sackers that didn’t show up today missed all that!

            News

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

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              Octagon of “Pain”…because “Death” next to cemetery seemed creepy!

              QIC: The Count

              Date: 11/8/2019

              PAX: BackFire, CANDU, IronButt, LadyScott, Pebbles, SteamEngine

              AO: BoneYard

              Conditions

              40 degrees and breezy 16 mph winds

              COP

              Mosey from P/L around perimeter of AO to front grassy area of AO. SSH, Willy Mays Hayes, Arm Circles, Slow Squats, Imperial Walkers.

              The Thang

              Octagon of Pain (well maybe it’s more like a circle) 🙂

              Stations: 1. Burpees. 2. Lunges. 3. Squats. 4. Curls. 5. Tricep Ext. 6. Merkins. 7. Overhead Press. 8. Imperial Walkers. Burpees (10 Reps) or Imperial Walkers (20 IC Reps) control movement from one station to the next. All PAX perform AMRAP until Burpees or Imperial Walker reps are complete. Once a set is complete all PAX rotate counterclockwise to next station by Bear Crawl. Once a complete round is done all PAX proceed to center station where all PAX do Mountain Climber, Plank Jacks, and SSH (IC 10 Reps). Then proceed back to where they started and Rinse and Repeat. Three complete rounds were completed. PAX Mosey back to P/L area and perform Mary’s – Flutter Kicks, LBC’s, Hollywoods, Freddy Mercury’s,

              END


              COT

              Today was first time in a few weeks that I didn’t feel like Rucking before hand. I really wasn’t feeling like being at F3, but the pull of the brotherhood helped me make it through the routine. Delivered General Colin Powell’s Leadership Lesson 4 of 18:

              “Don’t be afraid to challenge the pros, even in their own backyard.”

              CIRCLE OF TRUST: Counterama, Namerama, Announcearama, – convergence at BX at Brainerd Baptist Church (Soccer Field) Nov 16th.
              BALL OF MAN:               Prayers lifted up of PAX

              Moleskin

              Nothing to add

              News

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

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                “Death Wish” (Charles Bronson Jr.)

                QIC: The Count

                Date: 11/04/2019

                PAX: Blindside, BumbleBee, Burrito, Doubtfire, Friar Tuck, Gusher, Laces Out, MoneyBall, Newport, Pomade, Prosciutto, Whittler 

                AO: Smackdown

                Conditions

                44 degrees, partly cloudy, and calm

                COP

                Warm-Up incorporated into The Thang

                The Thang

                Someone asked me recently if I had a “Death Wish” because I like pushing the envelope, so I naturally thought of Charles Bronson in his multiple “Death Wish” movies. So…Here we go!
                Charles Bronson, JR.
                Lay out cones across soccer field at 0, 40 and 50 yards. O being the starting point for all exercises. At the completion of set exercise all PAX will sprint to 40 yard cone and Bear Crawl to 50 Yard cone. Mosey back to start and hold Al Gore or Plank until 6 is in. Caveat – First PAX to complete will go meet 6 and complete with 6 adding motivation!

                ALL Exercises are done as 25 Reps (Single Count). 1. Side Straddle Hop. 2. Merkins. 3. Burpees. 4. LBC’s. 5. Jump Squats. 6. Imperial Walkers. 7. Mountain Climbers. 8. Plank Jacks. 9. Lunges. Total of 225 Reps per round.

                After 1 complete round all PAX went to bleachers where we did 10 Incline Merkins and Box Jumped or modified with Step Ups to top and walked back down to ground.

                Rinse and Repeat – 2nd round perform 15 Reps of each exercise. Total of 135 Reps.

                COT

                CIRCLE OF TRUST: Counterama, Namerama, Announcearama –
                BALL OF MAN: I mentioned my faith and also used an old saying that has been used in the military for decades. “There are no Atheist in Foxholes” I didn’t mean in a derogatory manner, just the fact the many people who are non believers who are under extreme stress (especially in combat) will even turn to God or as we like to say in F3 “something higher than ourselves”. The third F in F3 doesn’t not ascribe to any one faith. None of us in the F3 Family will lie in judgement of F3 Brothers based on their beliefs.

                I also delivered Lesson 2 of 18 from Colin Powell’s Leadership Primer:

                “The day soldiers stop bringing you their problems is the day you have stopped leading them.  They have either lost confidence that you can help them or concluded that you do not care.  Either case is a failure of leadership.”

                Moleskin

                “Leave No Man Behind and Leave No Man Where You Found Him”. I asked the first PAX who completed there exercise, run, bear crawl, and run back to start to fall back and pick up the six. Most rounds you can expect the same 2-4 people finishing before others. What I found, was that some who were not first asked to be allowed to pick up the six even when they themselves were not first to finish! That was Awesome!

                Not to mention Burrito’s corny Abraham Lincoln Quotes!!! LOL..

                News

                Don’t forget convergence on Saturday, Nov 16th!

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                  Birthday Beat-Down with TheCount (61)

                  QIC: The Count (Respect Respect)

                  Date: 11/04/2019

                  PAX: Burrito, Couch Potato, GeekSquad, Hasbro, Lloyd, Mayberry, Milkman, RadioHead, SteamEngine, UTurn

                  AO: The Huey

                  Conditions

                  36 cool degrees, dry, and calm

                  COP

                  Mosey around track stopping at all street lights to perform warm-up exercises. 1. SSH – IC 20. 2. Burpees 10. 3. Merkins – IC 20. 4. Squats – IC 20. 5. Imperial Walkers – IC 20. 6. LBC’s – IC 20. 7. Mountain Climbers – IC 20. 8. SSH – IC 20. Total Reps = 290 which has nothing to do with my 61st Birthday!! 🙂 Mosey to back P/L for The Thang!

                  The Thang

                  On one side of P/L – (Starting Point) are 5 Workout Stations all with various weighted coupons. 1. Squats (45 lbs/30 lbs). 2. Overhead Press (35 lbs/25 lbs). 3. Bent Over Rows (35 lbs/25 lbs). 4. Triceps Extensions (30 lbs/25 lbs). 5. Curls (25 lbs/20 lbs).

                  From Starting Point space cones toward other end of P/L every 4 parking spaces (aprox 32 Ft) for a total of aoout 50 Yards.

                  Partner up with one pair at each Workout Station. While PAX one does AMRAP of exercise PAX two will Bernie Sanders to first cone, Side Shuffle to second, Side Shuffle to third cone (switch to other side), Karaoke to forth cone, and Karaoke to fifth cone (switch to other side). AYG (if you have anything left) back to start and flip flop with partner.

                  Once both PAX have completed both segments they hold Al Gore or Plank until 6 is complete. Everyone rotates to next station and rinse and repeat.

                  COT

                  COT: Counterama, Namerama, Announcearama – Convergence (BX – Brainard Baptist Church – New AO – Saturday, November 16th). Prayers for needs of those in attendance. Provided Lesson 1 of 18 from General Colin Powell’s Leadership Primer: “Being responsible sometimes means pissing people off.”


                  BALL OF MAN: Concluded in prayer.

                  Moleskin

                  Most interesting part of workout was fact that TheCount temporarily lost his key fob to his car.

                  News

                  Join me at Smackdown where I will Q for my first complete day of my 62nd Year!! Oh and provide Lesson 2 of Leadership Primer.

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                    How about some HICT and a lesson on LEADERSHIP :-)

                    QIC: The Count (Respect Respect)

                    Date: 10/01/2019

                    PAX: Ascot, Best In Show (RESPECT), CanDu, CliffHanger, Fissure, FreeTime, IronButt (RESPECT RESPECT), Jazzy Jag, OnTilt, SunBurn (RESPECT), VSquared, WallFlower, FNG-Pit Stop

                    AO: BoneYard

                    Conditions

                    70 degrees, clear and calm….Great Day for a beatdown!

                    COP

                    SunBurn conducted Warm-Up – Gave disclaimer to PAX (with 1 FNG) – 20 SSH, 10 Forward Fold, 10 Willy Mays Hayes, 10 Burpees, 20 SSH, 20 LB Arm Circles, 20 LB Arm Circles (reverse). Thanks for SunBurn picking up the Warm Up while Q set up two more stations for beat down. Also thanks for FreeTime joining me in 3.5 mile Ruck prior to BeatDown…!!!!!

                    The Thang

                    Great Day for HICT (You don’t have to run to experience good cardio)
                    7 Stations w/2 exercises at each station. 1 Weighted or Body Weight/1 Cardio. Each PAX will do 20 Reps while partner does Cardio AMRAP (Flip Flop) until three sets are done by each PAX for a total of 60 Reps per PAX.

                    1. Merkins/Butt Kickers
                    2. Squat Thrust or Squat w/coupon / Smurf Jacks
                    3. Squats w/coupon / Mountain Climbers
                    4. Curls w/Coupon / SSH
                    5. Tricep Extension w/coupon / Imperial Walker
                    6. Walking Lunge w/coupon (20 yards out and 20 yards back) / Plank Jacks
                    7. Overhead Press w/coupon / Burpees

                    COT

                    CIRCLE OF TRUST: Counterama, Namerama, Announcearama and the Ball Of Man.

                    Lesson 1, from General Colin Powell’s Leadership Primer. Applicable as parent, in job, in life!


                    BALL OF MAN: Prayed for F3 Brothers that weren’t with us and those who were in need of prayer going through difficult times.

                    Moleskin

                    NAKED-MAN MOLESKIN- interesting conversations about the number of F Bombs that were heard from CD…. Also, lots of ragging on those who procrastinate with completing their BackBlast..

                    News

                    Fellowship opportunity to read after work at the Southside Rec Center around 5:30 PM.

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