Posted on

Let’s workout Right Quick

QIC:  Escobar

Date: 06/09/2020

PAX: Threeskin, Picasso, Fissure, Clothespin

AO: Anvil

Conditions

72 degrees and a little muggy.

COP

Moseyed around track for 1 lap. 25 SSH, BAC x 10, Reverse x 10, Teapots x 10, Forward Fold x 10, WMH x 10

The Thang

  • Manmakers x 10
  • Curls x 20
  • John McCains x 10
  • Gas Pumps x 20
  • Burpees x 10
  • Block Sumo Squats x 20
  • Run Lap
  • Burpees x 10
  • Run Lap

REPEAT TILL TIME WAS CALLED

COT

Leaders:

With all the chaos our world seems to be dealing with currently, the masses are looking for leaders. They are desperate and want someone to lead them through the dark. Coincidentally, F3 exist to build male leadership. I asked the PAX to think about the leadership roles they have had in the past, currently hold, and are preparing for the future. If you haven’t been a leader, why not? Scared? Lack the ability? Don’t want the responsibility?

“Do what you feel in your heart to be right, for you’ll be criticized anyway.” –Eleanor Roosevelt

“The greatest leader is not necessarily the one who does the greatest things. He is the one that gets the people to do the greatest things.” —Ronald Reagan

“Leaders aren’t born, they are made. And they are made just like anything else, through hard work. And that’s the price we’ll have to pay to achieve that goal, or any goal.”–Vince Lombardi

Become a leader. Leaders are needed everywhere; at home, work, neighborhood, church, workout group, anywhere.

Moleskin

Which was first, the chicken or the egg? I seem to use the phrase “right quick” an awful lot lately. I noticed my 3 year old saying it and now my wife and I say it very often. Did we teach her, or did she teach us?

Picasso made the workout look easy for someone who has taken a 6 month hiatus from working out.

Thinking about leadership, Fissure thought we could try to increase our efforts by starting a leadership group disguised as a workout group to attract members. (so dumb and would never work)

News

Nah, nothing I can remember. Maybe ask someone else that was present. (oxygen level was a little low at the end)

Recent Backblasts

    Posted on

    Back in the Saddle with Big Balls

    QIC:  Escobar

    Date: 05/15/2020

    PAX: Toe Tag, Prosciutto, Mayhem(R), Focker, Gaylord, Rollback, Peanuts, Threeskin, Chavez, The Count(R x 2), WuzntMe, Coldplay, DNF, Bernie, Clothespin

    AO: Hacksaw

    Conditions

    Maybe around 65 degrees and perfect.

    COP

    SSH x20, LBAC, Windmills, Teapots, WMH, SSH

    The Thang

    Burpees, Alt. Side Lunge with Leg Lift, Merkins, Jump Squats, 1 minute Low Plank

    1st round: 5, 10 (total) , 10, 10, 1

    2nd round: 10, 20, 20. 20, 1

    3rd round: 15, 30, 30, 30, 1

    4th round: 20, 40, 40, 40, 1

    Core Work: 45 seconds each exercise with 5-10 second rest between each

    Windshield Wipers, Leg Lifts, Pickle Pointers, Gas Pumps

    Monkey Humpers

    Held starting position and performed rep each time your heard the cue word. Performed this exercise to the AC/DC song Big Balls, which is 2 1/2 minutes long. And yes, the cue word was “Balls”.

    Return to the Burpees round you were on before the Core Work and start working down until time was called.

    Performed a 30 second AMRAP burpees to finish the workout.

    COT

    Psalms 56:3 “When I am afraid, I will trust in you”

    Fear is real. Fear can be detrimental. Fear can cause anxiety. This can paralyze you.

    Proverbs 12:25 “Anxiety in a man’s heart weighs it down, but a good word cheers it up”

    Speak positivity into the lives of those around you. You can’t possibly understand what they are going through, but you can do your best to help them overcome.

    Moleskin

    Most of the PAX had never heard of Big Balls by AC/DC until this morning. Obviuosly the PAX enjoyed the playlist today much more than the one from this past Wednesday. It was made aware during the COT that The Count needed to use the restroom desperatley. This may or may not have made it into the closing prayer. The Count is also the fastest person I have ever seen using a portable toilet. If it weren’t for his quickness and ability to squeeze past tight spaces, he may still be in the portable toilet.

    News

    We had a 2nd F event at Heaven and Ale Ooltewah at 4 PM on 5/15/20 (6 PAX present)

    Recent Backblasts

      Posted on

      The Saddest Howling

      QIC:  Escobar

      Date: 03/11/2020

      PAX:  Mayhem, Clothespin, Pebbles, Peanuts, Meow Mix, Snow Patrol, Swipe Right, Vaccine, Bernie, Toe Tag, Threeskin, 

      AO: Hacksaw

      Conditions

      Wet, but no rain. Foggy, but we could still see the 95.1% full moon shining down on us. 60 degrees means summer is almost here.

      COP

      Moseyed from parking lot to flag and grabbed a block on the way.

      • SSH x 25
      • Honeycutts 10 each arm
      • Teapots x 10 total
      • Toe Taps on block x 20
      • WMH x 10
      • Forward Fold x 10
      • SSH x 15

      The Thang

      BLOCK WORK- PAX circled around flag at edge of concrete:

      10 Manmakers followed by walking lunge to flag pole, reverse lunge back to edge of circle, bear crawl to flag pole, crawl bear back. HOLD PLANK TILL 6 IS DONE.

      10 McCains followed by same lunge/crawl routine.

      40 Curls followed by same routinte.

      20 Lightning Bolts (10 each leg) followed by same routine.

      CORE TIME:

      • Not-So Lazy Boys (~1 minute total time)
      • Windshield Wipers x 10
      • Low Plank x 1 minute
      • 1 Round of Jackie Chans (30 seconds each: Hammer, Leg Raise, LBC, Heel Touch, Crunchy Frog, 100s)

      HOWLING TIME MORE LIKE GRUNTING TIME:

      Howling Monkeys x 2 rounds (10 reps each round for each PAX)

      FINISH LINE:

      The Cooper- 10 Burpees, 10 Squats, 10 Merkins, Run a lap. Decrease Reps by 1 after each run. 9,9,9, 8,8,8, etc. until time was called.

      COT

      Talked about completing the Chattanooga Marathon Relay this past weekend with Toe Tag, WuzntMe, and John Doe. Initially I had no desire to participate in this event, but I decided to push myself and commit to the team/event. It was a rewarding experience and I was thankful I changed by initial decision. Encouraged the PAX to step out and commit to doing something they may not have a desire to complete, but something they know will make them better. Sign up for a 5k, 10k, bike race, ANYTHING. Come join us for the 5k at 5a for a few weeks and see how much your fitness improves. Take that step and make a move.

      Moleskin

      There was only 1 howl (if you can call it that) during the howling monkey routine. Most of the noise was grunting. Although no one channeled their inner mutant coyote, the timing of the routine was perfect having a young female running the circle around the flags witnessing this manly display. Only thing missing was 9Volt’s Flag/Eagle Crotch underwear.

      News

      Battery will soon be T/Th/S. Ridgecut will soon be the most desirable AO on W/F (you should see the size of their…)

      Recent Backblasts

        Posted on

        Burrito Almost Q’d at Hacksaw… ALMOST

        QIC:  Me/Someguy

        Date: 03/06/2020

        PAX: A bunch of Rough and Rowdy Men

        AO: Hacksaw

        Conditions

        Beautiful. Arrived with the hope of smelling freshly melted queso and salsa, but soon realized all I was going to smell was the broccoli I had last night for dinner.

        COP

        After waiting forever for our fearless leader to arrive, it was 5:30 A.M. and we were leaderless. Sensing the restlessness of the PAX, I took the reins. I presented two options: 1) AMRAP of eating tacos for 45 minutes OR 2) start a workout and lead these men to the promised land they so deserved. The PAX quickly reminded me that it wasn’t Tuesday, so Tacos were out of the question.

        The Thang

        Moseyed to the front of the library parking lot and called the first exercise. That’s right, the ole faithful Side Straddle Hop.

        Commanding the men LOUDLY (in case there were other men near our vicinity that could hear us and decide to join us):

        “NEXT EXERCISE, SIDE STRADDLE HOP” (“side straddle hop” echoed by the PAX)

        “STARTING POSITION, MOVE”

        “IN CADENCE” (“in cadence” echoed)

        “EXERCISE!”

        Made it through 10 reps before we were interrupted by someguy who reeked of moldy cheese and week old refried beans. He was insistent (maybe downright rude) on leading as Q for the rest of the workout. With the title of my favorite book in back of my mind (Freed to Lead), I obliged and stepped aside.

        I pretty much blacked out after that, but I do remember a lot of grabbing my six, holding hands, and eating Little Debbie snack cakes (#1 AO for a reason, even if we don’t have a hill)

        COT

        Always trust your instinct. If you are having dinner at your favorite Mexican restaurant and the server brings you a burrito (when you clearly ordered the chimichangas), don’t send it back. Simply get up and leave without saying a word. I promise, you will be better off. And besides, you are probably already full from 3 bowls of free chips and salsa.

        Moleskin

        Either from his lack of driving (surely he has a chauffeur) or lack of understanding how to approach a red light (I’m told Signal Mountain only has 1), Burrito decided to stop in the middle of the intersection.

        After mispronouncing the name of the girl at Chick-fil-A who politely asked if she could take his order, Burrito responded with “I’m not sure what I want to order, because I don’t know what you have.” NEWSFLASH: Chick-fil-A serves… chicken. I guess when you live on the second tallest mountain above the clouds, you’re too high to see what us lowland folk eat.

        I was told DNF was the heartthrob of Signal Mountain Middle School. My response was the obvious, “He’s the heartthrob of Hacksaw.”

        News

        Nah.

        WuzntMe: “Covid-19 can be sung at the same cadence and tune as Come on Eileen.”

        Truly one of the smartest men I know.

        Recent Backblasts

          Posted on

          Much Longer Than Yours

          QIC:  Escobar

          Date: 02/18/2020

          PAX: Topless, 9Volt, Mrs. Baker, Clothespin, John Doe

          AO: The Battery

          Conditions

          70% chance of rain/thunderstorms = maybe a light sprinkle and 55 degrees

          COP

          Moseyed to end of parking lot next to the dog park.

          • SSH x 25
          • Honeycutts x 12 each arm
          • SLOW Little Teapots x 12 each arm
          • SSH x 25
          • SLOW WMH x 12
          • Forward Fold x 12
          • SSH x 10

          Moseyed up to the playground

          The Thang

          Partnered up. Partner 1 completed 10 pull-ups while Partner 2 did air squats. Rotate after the 10 pull-ups. Completed 2 rounds each and had enough of that, so we hiked down to the pavilion to finish the workout and keep out of the rain (there was no rain).

          Core Round 1: 1 minute each exercise for 1st set, rest 1 minute, then 45 seconds each exercise the 2nd set.

          • Leg Lifts
          • Toe Tags (30 seconds each side) (Oblique Crunches- a Toe Tag fav)
          • Dying Cockroaches (a WuzntMe fav)

          Grabbed a Rock (not the best idea since most were stuck in the mud) 20-30 curls

          20 Reps Each 1st Set and 15 Reps Each For 2nd Set:

          • Incline Merkin
          • Squats
          • Decline Merkin
          • Single Leg Lowering from Bench seat (10 each leg)

          Bear Crawl 1 Lap around perimeter of pavilion making left turns only to honor the great Dale Earnhardt Sr. who passed away 19 years ago today.

          Core Round 2: 45 Seconds Each Exercise:

          • Heel Touches
          • 100s
          • Elbow Plank

          Crawl Bear the Length of the Pavilion Twice

          20 Burpees and 10 Groundhogs OYO

          45 Seconds of LBC

          Time.

          COT

          I encouraged the men to take time to pour themselves into the lives of others, in whatever way that looks. Give to others with your time and efforts, but also acknowledge the ones around you that are pouring out their efforts for you. Thank those people. We don’t say “Thanks” nearly enough. This represents the 3rd F of F3. Whether it be the Homeless Ministry, coaching a team, or involvement within your church, do something for the benefit of others. (This lead to a small discussion on the Faith part of F3, which we know from the founders is considered the Dynamite.) Making an effort to improve the lives of others, really does have an explosive impact on all involved.

          Moleskin

          Ah, where do I begin…

          John Doe was quick to find an opportunity to ask how long it took me to plan this workout since I asked him the same thing a week prior when he planned a workout that consisted of burpees for 40 minutes. My response was at least twice as long as you, but hindsight being 20/20, I had 18 different exercises, so at least 18 times longer that you is what I should have noted.

          9Volt regarding Pull-ups: “we don’t do enough of those”. No we don’t.

          I honored Clothespin’s request for Core Work (nearly 2 weeks after the request). The only mumble chatter during this work was deep breathing and grunting. We don’t do enough of core work either.

          I almost got a solo 5k in before the workout (which was only 2 miles)

          We got so caught-up in our discussion of 3rd F that we didn’t realize we forgot to end the COT with a prayer (pitiful) until we reached our cars. But have no fear, our 3rd F wonton, John Doe, made sure we got it in before anyone escaped.

          News

          None discussed. Remember, we almost forgot to pray.

          Recent Backblasts

            Posted on

            I Can’t Remember

            QIC:  Escobar

            Date: 02/07/2020

            PAX: El Chapo, Snow Patrol, Cold Play, Swipe Right, Vaccine, Fast Lane, Runner-Up, Mrs. Baker, Deep Dish, DNF, Banjo, WuzntMe, Threeskin, Toe Tag, Speedtrap

            AO: Hacksaw

            Conditions

            37 degrees and spittin snow. It was 60 degrees 24 hours earlier.

            COP

            Took a mosey lap around parking lot of Tractor Supply and circled up in the middle.

            SSH x 30, LBAC x 15, Teapots x 12, WMH x 12, Forward Fold x 15

            1 minute AMRAP burpees

            The Thang

            Moseyed from Tractor Supply parking lot to Imagination Station playground.

            Divided into groups at 4 stations.

            Station 1: Pullups x 10

            Station 2: Swerkins x 10

            Station 3: Dips x 10

            Station 4: Alternating Leg Bench Slow Step Down (10 each leg)

            Completed 1 round before calling an audible (I remembered I wanted to do a round of core work before station work)

            Core Work: Gas Pumps, Pickle Pointers, American Hammer, Toe Tag Special (side crunches). Performed each exercise for 45 seconds = 1 round.

            Complaint from PAX member stated only his belly was still dry, so we performed a 20 count IC of Aquamans. Now having satisfied the PAX member’s request, we completed another round of the core work.

            Back to the 4 stations. Encouraged PAX to perform 15-20 reps at each station. Completed another 2 rounds before calling time.

            Moseyed to the Domino’s parking lot for more core work.

            Core Work Part Deux: Heel Touches, Crunchy Frogs, 100s (45 seconds each = 1 round). Performed 2 rounds.

            Took a 1 minute break in between rounds. Asked the PAX if anyone had a good joke or story to tell (we could have used Burrito in this moment, but he will never know that I had this thought since he doesn’t know how to find the backblast page). No one had anything to say, so Threeskin used the time to promote convergence at the Dame (Hot Dam, Giva Dam, Dam Bait, whatever you want to call the location).

            One last mosey around the Domino’s parking lot left us with 1 minute to spare, so yes, another 1 minute AMRAP of buprees.

            COT

            Roll With the Punches: My week started off with my wife contracting the flu (type A which is the worse) on Monday, so I used a PTO day on Tuesday and Wednesday to take care of our 2 year old daughter (24 hour coverage of a 2 year old is a lot of work, especially while taking care of a house and a sick wife who was mostly stuck laying in bed). And I forgot to mention, on our way home Monday evening, a deer ran into the road and decided to jump on the front of my car knocking out the entire headlamp assembly on the driver’s side. Wednesday came along, and now my daughter has the flu.

            Never the week you ask for, but as it turns out, there was plenty of good that I was thankful for at the end. I was able to be the sole caretaker of my daughter for a 48 hour period. This is time that I would have normally been at work, while wishing I could be with my family. Also, since my wife had the flu, my daughter’s pediatrician gave her Tamiflu preventive treatment without a $130 office visit. Turns out, I had to order new headlamps for my car, which totaled $123 (my headlamps were old and foggy and needed replacing anyways).

            So yes it was a rough week, but we made it through and are all healthy now. The money that would normally have been used to pay a doctor was used in return to purchase new lights that were needed already, and the best part, I was able to spend a lot of time with my family.

            To summarize: take lemons and turn into lemonade.

            Moleskin

            I will blame it on the lack of sleep, but I could not remember the exercises on the second rounds of the core work. I had to ask the PAX several times what was the next exercise. It was sad. Threeskin said I needed to take medication (he knew exactly which one too. The man is a genius)

            News

            The Dame Covergence as previously promoted during the workout.

            Recent Backblasts

              Posted on

              Pyramid and 3ish Minute Sets

              QIC:  Escobar

              Date: 02/10/2020

              PAX: Threeskin, U-Turn, Burrito, Milkman, Spackler, Hasbro, Lugnut, Mr. Clean, Geek Squad, Ducktales

              AO: Huey

              Conditions

              Low 40s and wet, but the rain stopped beforehand and didn’t start back until time was called. So mostly perfect conditions.

              COP

              SSH x 30

              Pyramid of Run/Merkin/Squat:

              • Run 200m, 10 Merkins, 10 Squats
              • Run 200m, 20 Merkins, 20 Squats
              • Run 200m, 30 Merkins, 30 Squats
              • Run 200m, 40 Merkins, 40 Squats

              The Thang

              3ish Minute Blocks of Single Exercise AMRAP:

              • PULL-UPS
              • DIPS
              • BIG BOY SIT-UPS
              • BURPEES
              • SQUATS
              • FLUTTER KICKS
              • WALKING LUNGES
              • BEAR CRAWL/CRAWL BEAR (20 YARDS EACH WAY)

              (Unfortunately we ran out of time before getting to the Mary)

              COT

              To quote Hasbro, “The human body is capable and exceedingly able to go far beyond what our mind says we can do.” We have all heard this more times than we can count. But how true does this statement resonate in your life? How do you know your true limit if you never push yourself beyond what your mind tells you? This applies to the physical nature, but also the greater span of everything around you. Push yourself in all aspects of your life, and see if you can find your limit.

              Moleskin

              Huey time strikes again. When planning the workout, I noted we would have 5 minutes of Mary at the end. So… in my mind, we would start the Mary at 6:10. I couldn’t figure out why we had so much extra time towards the end of the workout, so I was adding extra time to the 3ish minute blocks. It wasn’t until 5:59 when someone said, “its almost over”, that I realized my mistake. (I spent the entire time of the Bear Crawls trying to figure out what we were going to do for another 10 minutes before starting Mary)

              Also, Burrito (Scott Simmons) was present, which allowed for plenty of mom jokes and a target for Ducktales’ flatulence.

              Side Note: other than a man walking the track solo, no other workout groups were present.

              News

              Tuff Muff on 2-22

              Recent Backblasts

                Posted on

                Silence of the Burrito, Part Deux

                QIC:  Escobar

                Date: 01/14/2020

                PAX: Holy Kiss, Gusher, Gecko, Burrito, Whittler, Prosciutto, Friar Tuck, Blindside, Laces Out

                AO: Smackdown

                Conditions

                Perfect 60 degrees on the mountain in January for 30 minutes, then came the lightning

                COP

                1 Lap around the track

                SSH x 20

                Little Teapots x 10

                LBAC x 10

                Burpee Apocalypse 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 1 = 56

                The Thang

                BURPEE SUICIDES:

                Goal line is the starting point with a cone placed every 10 yards for 10 total cones (so furthest cone #10 was 100 yards away)

                Perform suicides by Bernie to the cone, 10 burpees at cone, jog back to goal line, and perform 20 LBC. If you finish the drill, you have traveled 1100 yards, completed 100 burpees and 200 LBCs.

                Due to Lightning, time was called a 6:00 A.M.

                Gathered under the awning for a moment and decided 30 Merkins OYO where in order to close us out.

                I wish we could have attempted the whole workout planned. What we didn’t make it to included: 100 yard bear crawl, 100 yard crawl bear, OR 200 yard walking lunges. Also, another round of the Burpee Apocalypse. Goal was to have each member complete 200 burpees.

                COT

                “Bring it on, woman.” – Burrito on December 4th challenging myself to silence him as Q for a workout.

                This was all the motivation I needed.

                A simple friendly challenge that fueled me for the next month. I ran before the workouts to build my endurance and did burpees almost every other day.

                Find your motivation, in any way possible. Have a goal and set a date. Work towards it and make it happen.

                Moleskin

                Not only was Burrito silenced, I’m told he almost splashed merlot. Keep in mind, this was only a 30 minute workout due to lightning. I’d bet the 2nd Burpee Apocalypse would have done the trick.

                I couldn’t find my cone I left from my previous Q, I think Burrito took it seriously when I told him to keep it as an expression of my love.

                News

                None that I remember.

                Recent Backblasts

                  Posted on

                  BLOCK PARTY ROUND 2 BLOCK PARTY

                  QIC: Escobar

                  Date: 12/04/2019

                  PAX: SwipeRight, WuzntMe, Plunger, John Doe, Clothespin, Bernie, Mayhem, Jazzy Jag, Peanuts, Toe Tag, Angel Hair, Vaccine, FNG-Coldplay, FNG-Hostess

                  AO: Hacksaw

                  Conditions

                  Cold, 31 degrees, “Perfect Fat Boy Weather”- Toe Tag

                  “I’ve been fat my whole life and never enjoyed the cold” – Escobar

                  COP

                  Moseyed to blocks, grabbed one and set in field. Moseyed around flag twice.

                  SSH x 20, LBAC x 10, LBAC Reverse x 10

                  Stand on block, Alt step down with arm reach above head at top of block x 20

                  One foot on block, other foot ground taps in half squat postion. 20 each leg

                  One foot on block, other foot on ground, close foot squat bounce to wide squat bounce to close foot squat (three squats count as 1 rep) 10 reps each foot on block

                  The Thang

                  BLOCK 1 (pun intended):

                  Manmaker with 10 yard side shuffle x 10

                  (block foot taps till the 6 is in throughout entire workout)

                  Block Swings x 30

                  Big Ben, Ben Big, recover for 10 count, Ben Big, Big Ben (all performed IC)

                  Block Lateral Jumps Overs x 30 total jumps

                  1 Hand on block alternating Merkins x 20 total

                  Shaun T’s x 8

                  BLOCK 2 (pun not intended):

                  Block curls x 21, Block Goblet Squats x 21, Dips x 21, Squat Thrusters x 11, Run lap around flag. Repeat till time is called (about 12 minutes total for this block)

                  Mary: 45 seconds each: Side dips on elbow (22 sec each side), Gas Pumps, Hammer, Box Cutter (12 IC)

                  COT

                  “Giving”– What/How do you give. Time? Money? What we give to reveals our hearts’ priorities. Though it is always better to give, you will in turn receive from your giving. Mayhem noted to buy a brick to help Howard High School’s Baseball program to build a backstop, and Angel Hair noted the organization Toys for Tots.

                  Moleskin

                  In Block 2, Mayhem noted the PAX had become quiet and not a lot of mumble chatter going on. I take that as a compliment, as it is almost always my goal.

                  FNG- Coldplay was originally named Snowden, then as WuzntMe realized his birth name was Chris Martin, WuzntMe make the executive decision to rename. Coldplay didn’t understand the reference and why the audible took place, but WuzntMe reassured him, “Don’t worry, I will fix you“.

                  News

                  I usually blackout at this point, but I vaguely remember something about testing a new AO in North Georgia on Saturdays starting in January. No F3 on Christmas Day. F3 Convergence on New Year Day at the Lion’s Den. And I’m sure there were other important announcements that I’m forgetting.

                  Recent Backblasts

                    Posted on

                    Mosey Here, Mosey There

                    QIC: Escobar

                    Date: 11/26/2019

                    PAX: WuzntMe, Deep Dish, El Chapo, Sandwich, Clothespin, Floaties

                    AO: The Battery

                    Conditions

                    Dark, Cold, Surprisingly No Rain

                    COP

                    Moseyed along greenway about 1/4 mile. Stopped and did 20 SSH. Moseyed back to starting area. SSH x 20. LBAC 10ish (lost count but Deep Dish had us over 1,000 by his count) forward, reverse 10ish. WMH x 20.

                    The Thang

                    Moseyed to the hill and then up (some profane words may have been spoken when we turned to go up the hill). Reached top 10 merkins OYO.

                    Moseyed down hill, 10 merkins OYO. Moseyed up hill, 10 merkins OYO. Moseyed down hill.

                    Walking Lunge from bottom of hill to the top. May have done 10 merkins at top but I can’t remember. Walking squat down the hill (this sounds like a better idea than what we did. We actually took a step and did a squat, took a step and did a squat and on and on, but thinking back, I should have had the PAX in squat position and walking down the hill in this fashion. Noted for next time.)

                    From bottom of hill, standing position walk your hands out in front of you to plank position, jump feet towards hands (like a burpee), then broad jump. Repeat move going up hill. (intended to go up the entire hill but did a Omaha about 3/4 up and changed to Bear Crawl the remaining portion). Held Al Gore till six was in.

                    Moseyed down hill for 3 minute core work. 45 seconds each of Leg Lifts, Plank knee tuck to cross body kick through (alternating legs), Alternating Single Leg V ups, Hammers.

                    Moseyed to pavilion. OYO Box Jumps, Decline Merkins, Dips x 20 each. Recover. 15 each OYO. Recover. 10 each OYO.

                    Moseyed to Flags. Johnny Cash Ring of Fire holding plank rotating in clockwise fashion each member performed a merkin in their own time (Deep Dish, El Chapo, and Floaties were not in a hurry).

                    Ended with a little stretching: Honeycutts x20 count each arm. Triceps stretch x 20 count each arm. Family reunion stretch (clasp hands behind back and stretch upwards) x 20 count. Forward Fold x 20 count. Time.

                    COT

                    Told PAX how I felt I had reasons for not working out today and the only reason I did was because I was the Q. My excuses were clearly not valid enough to not show, but I could have convinced myself they were. So the moral of the story is, show up. Do whatever it takes to get your butt out of bed and get better. Travel to other AOs so you can get better more than 2 days a week in the land of Cleves. If you can’t travel, hold yourself accountable in some manner to complete workouts at home. Keep pushing yourself.

                    Multiple prayer requests for healing and divine intervention in the families of Prosciutto and El Chapo.

                    WuzntMe lead us out with prayer.

                    Moleskin

                    WuzntMe said something about his tight rear at some point as we moseyed up the hill. Not sure what he was referring to. Sounds like the beat down this past Saturday for the 1 year anny was awesome and they even have a gift from Abscess they will be incorporating into the beat downs soon.

                    News

                    Thanksgiving Day: give your body thanks by getting to Hill City for an IronButt and Skitch hour long beat down starting at 5:30.

                    Recent Backblasts