Author: f3clothespin

QIC:  Clothespin

Date: 07/16/2022

PAX: [Abercrombie, Cooter, Pipeline, MollyMaid (R), Mr. Clean, Gretel, Loveboat, Rocketman (RR), Coin Purse, Manscaper, PianoMan, Centerfold, Goo-Goo, She Shed, Squirt, Roundup (R), Face Plant, Transplant (R), Stork (R), Ponce (R), Church Mouse, 8 Seconds, Starbucks, Term Limit, Spooner, Pink Panther, Sniffer, Shamu, Sojourner (RR), Cart Girl

AO: Hot Dam

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Conditions

Typical hot humid and sunny July morning!

• Sgt. Carson Holmquist – 25, survived by wife Jasmine, son Wyatt, and daughter Wrylin (whom he never met). Deployed to Afghanistan twice as part of Operation Enduring Freedom. He was so proud of being a Marine that when he finished boot camp, he returned to his hometown of Grantsburg, Wisconsin, and paid a visit to his high school dressed in his formal blues. A bald eagle is said to have followed the funeral procession and watched the burial perched in a tree above.

• Petty Officer 2nd Class Randall Smith – 24, survived by wife Angie and daughters Lyla, Eila, and Kyla. He loved baseball and the song “Sweet Caroline.”

• Gunnery Sgt. Tommy Sullivan – 40, was deployed twice during the Iraq War and received two Purple Hearts. The Pentagon said he had been enlisted nearly 18 years. Described as a “Marine’s Marine.”

• Lance Cpl. Skip Wells – 21, was known for always smiling, even at 3AM wake-ups. Wells loved flag football, Nerf guns and U.S. history. He dreamed of being a drill sergeant.

• Staff Sgt. David Wyatt – 39, survived by wife Lorri, and two children. Wyatt served two tours in Iraq and one in Afghanistan. As a young man, he was known to run up mountains, just for fun seeking to be the fastest. Wyatt directed his junior troops to clear a nearby neighborhood park that was packed with children. In the face of danger, he thought of others.

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COP

COP:

Mosey down parking lot and back up grassy hill.

Third Grade Exercise 15 in cadence

5 burpees 

SSH 20 in cadence

5 burpees

Willy Mayse Hayse 14 in cadence

5 burpees

Little baby Arm circles forward (thumb up) 15 in cadence

5 burpees

Little baby Arm circles reverse (thumb down) 15 in cadence

5 burpees

Cherry Pickers 15 in cadence

5 Marine Corps Push-ups

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The Thang

Nice Tie Manscaper

Growing up Routine :

When you are born you don’t just start walking so we went through the progressive stages of moving while growing up.

25 Aquamans to simulate being laid on your belly as a child

15 BBS to represent sitting up

Bear crawl from placed cones to curb to represent that crawling phase.

Duck walk from curb to center island to represent the toddler stage.

Mall Walk back to comes because you have mastered walking finally!

Move on to stations.

Stations:

Spend 5 minutes at each station will make 1.5 trips around before time for Mary. Mode of transport is Bear crawl for half and Bernie for the rest. Read printed biography for one of the Fallen at each station!

Station 1:

• Merkins-20 on your own

• Burpees-5 on your own

• Baby Crunches-20 on your own

• Air Squats-20 on your own

• SSH-25 in cadence 

Station 2:

• Divebombers-15 on your own

• Burpees-5 on your own

• Freddie Mercury-16 on your own HC

• Lunges-14 on your own HC

• SSH-25 in cadence 

Station 3:

• Aquaman-15 on your own

• Burpees-5 on your own

• Big boy situps-15 on your own

• Diamond Merkins 15 on your own

• SSH-25 in cadence 

Station 4:

• Wide Merkins-15 on your own

• Burpees-5 on your own

• Captain Thor 15 on your own

• Imperial Walkers 15 on your own

• SSH-25 in cadence 

Station 5:

• Decline Merkins-12 on your own

• Burpees-5 on your own

• Pickle Pointers-12 on your own HC

• High knees-20 on your own HC

• SSH-25 in cadence

Mary/Yoga:

• Downward Dog
• Cobra 
• 1 minute Beast Pose
• 30 second Plank
• Flutter Kicks 15 IC
• V-ups 15 IC

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COT

COT:

John 15: 12-13

This is my commandment, that you love one another, just as I have loved you. Greater love has no one than this, that a person will lay down his life for his friends. The men we remembered today paid the ultimate price. They paid that while saving and helping others because thoughtless act off terror. We live in the greatest nation in the world. We have the freedom to do whatever we want to do. We have that because of men and women who fight for those freedoms. Because of men like the ones we remembered today

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Moleskin

Manscaper was overdressed with the tie…..

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News

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

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Recent Backblasts

QIC:  Clothespin

Date: 02/16/2022

PAX: Jaws, Pocket Taco, Faceplant, 3-Phase, Pipeline, Cooter

AO: Battery Annex……. uh I mean Parliament

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Conditions

Cool and windy

Definition of annexation

1: the act of annexing something or the state of being annexed : the addition of an area or region to a country, state, etc.

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COP

Mosey to Parking lot by football field
Forward Fold
SSH 20 in cadence
Willy Mayse Hayse 14 in cadence
Little baby Arm circles forward (thumb up) 15 in cadence
Little baby Arm circles reverse (thumb down) 15 in cadence
Seal claps 10 in cadence
Mosey To Cone

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The Thang

The area formerly known as Parliament had no official flag or leadership representation present at the workout. As such The Battery officially staked its flags and placed its leadership in control of Parliament. The area formerly know as Parliament will be further known as “Batteries Bitch Annex” until such time as the inverse situation takes place. I.E. Their contingent takes over the battery!!!

Doracide:
Pick a partner for Dora. Suicide 3 poles then back take over for partner till finished with round move to next round. 1 burpee at 1st cone, 2 burpees at the 2nd cone and 3 burpees at the 3rd cone. If finished before time is called, start over!!!
Round 1: 100 Merkins
Round 2: 200 SSH (HC)
Round 3: 300 LBC
Round 4: 400 Imperial Walkers (HC)
Round 5: 300 Gorilla Humpers
Round 6: 200 Heel Touches
Round 7: 100 Jane Fondas
Round 8: 50 Squats
 

Make time for Mary:
• 1 minute plank
• 20 flutter Kicks
• 10 Hello Dollies
• 20 Leg Lifts
• 20 Heel touches

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COT

Try to spend time with F3 men outside of the workout environment. Build those bonds and friendships.

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Moleskin

The Filthy Colonists took it to those overtaxing snobby Brits this time! They better start powdering those wigs and flushing that gout if they want to win their status back! Their flag may be taller but we have two!!!!!

I had fun Guys!!!

Oh almost forgot…. This workout sucked ass!!!!

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News

Tough Muff 2/19, Chubbies, FCA, Habitat, WuzonkaBall Friday!!!

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Recent Backblasts

QIC:  Clothespin

Date: 01/31/2022

PAX: Thermostat, Sandbag, Iron Butt (RR), Doogie, Friar Tuck, Rodeo, Pink Panther, Back Pew, Money Ball, Mr. Clean, Blindside

AO: Lions Den

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Conditions

Clear and a cool 28 degrees.

Money Ball’s shorts suggested it was warmer.

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COP

Mosey lap around the parking lot
Forward Fold
20 SSH IC
10 WMH IC
LBAC (Forward and Reverse)
Cherry Pickers 12 IC
Triceps Stretch (hold each side 15 seconds)

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The Thang

Yes it starts with burpees everytime…..
Clothespin’s Ladder
10 Burpees
20 Freddie Mercury’s
30 Merkins
40 Mountain Climbers
50 Big Boy Sit-ups
60 Squats
70 SSH
80 Imperial Walkers
90 Apollo Ono
100 LBC

Lap around the parking lot after exercises.
Climb the ladder going a rung higher each time you return. Start with 10 burpees, then run your lap. Once you return start with the Burpees and add the Freddie Mercury’s. Keep adding an exercise after each lap.

With a few minutes left, we circled up and did some Mary and cool down stretches:
1 minute Low Plank
10 Pickle Pointers (IC)
1 minute High Plank
Michael Phelps for 30 Seconds
Triceps stretches 20 Seconds each side
Forward Fold to Downward Dog to Hissing Cobra

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COT

I shared the story of Shrek the sheep. Shrek got away from his shepherd and lived alone in caves and the forest for six years. During those 6 years he became thick with wool. When he returned to his shepherd, a professional sheared Shrek’s thick wool coat and it weighed 60lbs. A normal sheep will produce 10 to 15lbs of wool. By going away from the shepherd Shrek carried a burden that was 5 to 6 times what would have had to carry.

Shrek paints a very important picture for our relationship with God. If we turn to the father he will carry our burdens for us, as is described in Matthew chapter 11. In F3 we have a support system of fellow PAX that will share our burdens as well.

Matthew 11:28-30 “Come all to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.”

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Moleskin

“I hate ladders” by someone at the very beginning of The Thang.
“I thought he said mosey not sprint” by someone on the mosey warm up lap!
There were several “I hate burpees!” from the pax.
“If we forget whether we were on 9 or 10 burpees, should we do the extra one just in case?” — Backpew
“Of course you should!” — Clothespin

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News

Lots of prayer requests this morning! Tuff Muff 2/19/2022, Chubbies, Habitat for Humanity

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Recent Backblasts

QIC:  Clothespin

Date: 01/25/2022

PAX: Duvet, Uncle Joe, 9 Volt(R), Deep Dish, Cooter, Pipeline, El Chapo(R), Landmine

AO: The Battery

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Conditions

Clear and nice 42 degrees

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COP

Forward Fold 10 (IC)
Downward Dog to Cobra 1
Willy Mayze Hayse 10(IC)
Calf Stretches hold 30 seconds each side
LBAC forward and reverse 10(IC)

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The Thang

Who says Clothespin doesn’t run…..
Atypical CP
After COP around the flags the Q had the PAX meet him at the Yellow starting pole.
The yellow pole was the starting point for the Dive Bomber Mile. PAX would complete 12 Dive Bombers at the yellow pole the run the 1/4 mile circle that goes between the dog parks. Rinse and repeat 4 times to complete a mile and 48 Dive Bombers. (Ssshhhh don’t tell them it’s actually 1387′ around the circle. That makes it a little over a mile total!)

Once the mile was over the PAX met at the pavilion for a little Aiken Legs. Aiken Legs consists of 3 rounds of 20 squats, 20 Box Jumps, 20 Lunges and 20 SSH with no rest between. Those that finished a round first did wait on the six to start the subsequent rounds.

Once the legs were Aiken the PAX met in the parking lot for some Dora action which consisted of:
100 Gorilla Humpers (yes more legs lol)
200 Merkins
300 SSH
400 LBC
500 Imperial Walkers
While one partner was doing exercise the other would run/mosey the length between the cones, do two Dive Bombers, return and switch out with their partner to continue the exercises.
The Q did not have any expectations of finishing the Dora but wanted to push the PAX until the end.

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COT

S.S. Leadership
1. I am the captain of my own ship
2. I am in ship shape.
3. I chart my course
4. I set sail.
5. I am a good crew mate.
6. I lend a hand on deck.
7. I check my compass.
8. I persevere through storms.
We are in F3 to make leaders and be leaders. In order to do those things we have to set ourselves on the correct course to help others with theirs!

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Moleskin

Deep Dish takes to rucking like a fish to water!
“I hate running but we all have to do things that suck sometimes!” – Clothespin

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News

Chubbies on Monday’s, Tuff Muff 2/19, 4th F weekend 5/19 – 5/21, Wrecktem on Q 1/27

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Recent Backblasts

QIC:  Clothespin

Date: 11/17/2021

PAX: El Chapo, Landmine, Cooter, Sousa, Iron Butt, Mandela, M.I.A., Seagul, Mr. Burns, Top’em, Ducktales, Ramrod, Full Moon, Quackers, Madoff, AOL, Uncle Joe

AO: Hacksaw

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Conditions

Breezy (especially around Ducktales) clear and cool

Perfect Gloom Weather!!!!!

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COP

Mosey to big Flag drop Coupons on the way.
Quick warmup:
SSH
Arm Cir
Forward Fold

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The Thang

I do not always get to come to F3 but I have all these toys at my disposal in case I don’t. Welcome to my home gym!
I really enjoyed the mumble chatter today!
Clothespin’s Home Gym

3 stations with 7 exercises at each station.
1 minute at each exercise then rotate. Once through all 21 exercises entire PAX will take a lap and start over. Continue until Mary time. We made it all the way around 1 time and stared again made it through 3 exercises and it was time for Mary. Mary at the end was BBS (IC), Freddie Mercury(IC), and a Bows&Toes Plank (1min).

Station 1:
• Wall Core- shrugs
• Small Tire- Flip
• Big Tire- Sledge Hammer
• Log- Bent over Rows
• Light Sandbag- Throws
• Heavy Sandbag- Dead lift
• Ruck- Get Ups

Station 2:
Blocks:
• Curls
• Triceps
• Toe merkins
• Squats
• Kettle Bell Swings
• Wander Bras
• Step-ups

Station 3:
• Merkins
• SSH
• Imperial Walkers
• BBS
• Monkey Humpers
• X-Factors
• Flutter Kicks

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COT

Today is the 3year anniversary of The Battery. I am so thankful that F3 came into my life and the changes it has brought. Its not just about coming out here and working hard. It’s about making yourself better. Better in all aspects of life.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

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Moleskin

I thinks it’s supposed to be “Wonder Bras” not “Wander Bras”. –Madoff
I didn’t come to teach you English. We came to work! — Clothespin

I swear I felt the wind change directions when Ducktales farted during Mary.

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News

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

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Recent Backblasts

QIC:  Clothespin

Date: 10/26/2021

PAX: Abercrombie, Cooter, Deep Dish, 9Volt, Mrs Baker

AO: The Battery

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Conditions

Little bit of cool breeze, dark and cloudy. (Good Gloom)

There are normal PAX and then there is 9Volt….

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COP

Same old crap… Forward fold and such plus a jaunt up the hill..

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The Thang

Oh lets go up the hill…… (Snarky A#@ Q… Whoever that was)
Dora Hill
Burpee uphills
Go down hill approximately 300’
Come back up hill doing 2 burpees every 10 steps.

Stump Jumper uphills
Go down hill approximately 300’
Come back up hill doing 2 stump jumpers every 10 steps.

Dora:
100 Gorilla Humpers (hard count)
200 Merkins
300 SSH (hard count)
400 LBC
500 Imperial walkers (hard count)
The partner that goes out stops at the first light and does two squats and does 5 merkins at the 2nd.

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COT

You know I really don’t have any wisdom. Usually I find something that Google tells me is wisdom and use it as my own. That being said, Did you know that Whale farts don’t smell particularly good? It’s probably all the shellfish.
Did you know that slugs have four noses? I’d hate to be around that whale…..
Did you know that nearly three percent of the ice in Antarctic glaciers is penguin urine? Think about that next time you buy bottled water!

Really though guys take time to breath when things go wrong. Exercise some patience and don’t fly off the handle. Is life really all that bad? Especially when you have a God that loves you unconditionally, family that adores you and men in F3 that have your back!

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Moleskin

I am pretty sure the men at The Battery could give any whale fart a run for its money!

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News

Thanksgiving Day Convergence!!!

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Recent Backblasts

QIC:  Clothespin

Date: 08/04/2021

PAX: Blackout, Mayhem (R)

AO: Parliament

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Conditions

60’s cloudy with a chance of perspiration

And perspiration happened!!!

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COP

Forward Fold OYO
Willy Mayse Hayze 16 IC
BAC 12 IC
BACR 12 IC
Cherry Pickers 13 IC

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The Thang

100 is a Crappy Number!!!
Who Ever designed this sucks. This list Sucks
List of exercises 100 reps each! Complete as much as possible during time!

As the pax are working out pass the heavy sandbag around and each pax completes 10 deadlifts. We only passed the Sandbag 5 rounds because of there only being three of us.
100 Merkins
100 BBS
100 SSH (Hard Count)
100 Biceps Curls (W/ Coupon)
100 Imperial Walkers (Hard Count)
100 Bench Press (W/ Coupon)
100 Flutter Kicks (Hard Count)
100 Squats (w/ Coupon)
100 Reverse Crunch
100 Overhead Press (W/Coupon)
100 Toe Merkins (W/ Coupon)
100 LBC
100 Triceps Extensions (W/ Coupon)
100 Coupon Step-Ups

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COT

Quit Fartsacking! Suck it up and just go! We are better for it!
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

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Moleskin

“Man, whoever designed this workout sucks” – Clothespin
“Oh wait Escoar Designed this.” – Blackout
“Well I think I will title the backblast “Escobar Sucks” – Clothespin
Really though, this is one of my favorite workouts! Thanks for letting me use it and being a good sport Escobar. You are a true HIM!!

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News

Convergence 8-14, Pocket Taco VQ 8-25, Prayers for teachers and students starting school. Prayers for Covid suffering and relief.

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Recent Backblasts

QIC:  Clothespin

Date: 07/28/2021

PAX: Tatonka, Blackout, Cavity Search

AO: Parliament

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Conditions

Humid with a chance of itchiness!!!

Some jackwagon decided to get in the grass this morning. Hope you brought a towel cause you getting soaked!!!!

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COP

Take Coupons (Rucks if it was at The Fallen Five) to warmup area.
Forward Fold
Overhead Claps 12 IC
Baby Arm Circles (forward and reverse) 12 IC
Cherry Pickers 13 IC
Run a small loop on track an around parking lot back to coupons.

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The Thang

A leader wants to Q. I was supposed to Q at the Fallen Five… Well the Q police shut me down and I was a still a little salty about it. So I took it out on the Parliament guys this morning…..

I guess when you get a reputation people don’t show up for your workouts. At least there were three men that either felt sorry for me or were glutton for punishment because they showed up. Ha ha sucks for them we got wet and grassy!!! Hope you don’t have allergies, cause well, you gonna be sniffing that grass during those Spiderman Crawls!!!

Fallen Five Workout just a couple weeks later….

Crawling 11’s
Leave Ruck at bottom
Spiderman Crawl up hill perform 10 squats
Mosey back to Ruck. Pick up Ruck and Tik Tok (Tik Tok is a squat with weight (Ruck) over head and leaning upper body side to side like a clock pendulum)

Howling Monkeys
2 or 3 rounds depending on time
In a circle, everyone grabs their ankles in Monkey Humper fashion (or Gorilla Humper, for the fearless). The first person does ten monkey humpers followed by the next person and so on as in other “ring of fire” exercises. Don’t let go of the ankles! Depending on the number of PAX, two rounds seems to result in Howling Monkeys. This will definitely not be a crowd pleaser, and it might be better to not be seen by light of day in a public space.

Cut A Flip
10 sets
Alternating between 5 Merkins and 5 Big Boy Sit-ups, flipping between the 2 exercises over and over, no rest. Can be performed until a specific number is reached, ex. 100 Merkins and 100 Big Boys; or can be used in an AMRAP scenario that is timed such as 1 Minute or waiting for partner to complete a movement.

Bear Crawl Burpees 12
PAX start in upright position arms raised (Grizzly bear rarwr) drop in to burpee, at the top of the push up start bear crawling. Everytime you hear Grizzly, you hop back up, drop back down, push up and crawl again

Jim Braddock 25
Ever see the movie Cinderella Man? This one is named after the heavy weight champion during the Great Depression in the 1930’s who eventually went on to fight in WWII. You start with a WWII sit up, and up top throw a RH hook and a RH uppercut then go back down. Come back up and do the same with the left side. Rinse & repeat to the Q’s desire.

Overhead Press 10
Curls for the Girls 10

Mary:
40 LBC IC
Imperial Hillbilly Walkers 25 HC OYO
Hello Dollies 20 IC
Theresa

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COT
Just keep pushing!!!

BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

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Moleskin

There were lots of grunts and the mumble chatter started pretty strong. It seemed to taper off towards the end!!! I take that as the Q did his job!

No I am not really mad. Just wanted to give Mr. Clean a hard time!

Using this 60# bag during workouts sucks……..

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News

Miller Park Convergence 8-14-21

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Recent Backblasts

QIC:  Clothespin

Date: 07-10-21

PAX:  Mutton Buster, Man Bun, 9 Volt, Mrs Baker, Conjugal Visit, Tin Snip, Pipeline, Abercrombie, Thin Mint

AO: The Battery

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Conditions

Humidly sucky

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COP

Mosey around Greenway to Parking Area
Third Grade Exercise 15 in cadence
SSH 20 in cadence
Willy Mayse Hayse 14 in cadence
Little baby Arm circles forward (thumb up) 15 in cadence
Little baby Arm circles reverse (thumb down) 15 in cadence
Cherry Pickers 15 in cadence
Moroccan Night Club
Seal claps 10 in cadence

Grady Corn

In memory of Grady Pitstick, aka “Quikrete”, who passed away a year ago. He was only 30 years old, and the son of another member of the Knoxville PAX, Brian Pitstick, aka “Sparkler”. “Grady Corn” is a acombination of Grady’s name and “Candy Corn”, which was an exercise Grady brought to us that became his trademark. It is a shoulder warm up that can become a full-on exercise with enough reps. Hereis its description: Four-count exercise that begins in a standing position with your arms together, straight out in front of you. Swing your arms back to a “T” formation, then over your head to form a triangle, then back down to a “T”, and then back to the starting position. 25 reps makes for a good shoulder warm up. At 50 reps the mumblechatter starts to dwindle. Groans of pain begin at about rep 75, which should be taken by the Q as encouragement to keep going to 100.

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The Thang

Autobahn 5 sets

Go to grassy area where flags are at. Start on Dog park side. Autobahn is a crawl using only your upper body no leg help whatsoever.

Autobahn to Greenway do 5 Merkins

Autobahn back to Dog Park do 5 Jump Squats

Do 5 sets!

Cut A Flip 10 sets

Alternating between 5 Merkins and 5 Big Boy Sit-ups, flipping between the 2 exercises over and over, no rest. Can be performed until a specific number is reached, ex. 100 Merkins and 100 Big Boys; or can be used in an AMRAP scenario that is timed such as 1 Minute or waiting for partner to complete a movement.

Danger Zone

PAX performs side straddle hop while Danger Zone by Kenny Loggins plays in the background. Everytime the words danger zone are heard PAX does single squat then resumes side straddle hop. End result is 3 and a half minutes of SSH with sporadic squats

Everest

Find a set of stairs or a hill. Lunge up one step, perform 1 squat, lunge up with other leg, perform 1 squat, repeato to top. Works best with many steps or sizable hill.

CPRs 25 reps

Combination of 3 Arm exercises with Cinderblocks. Starting position like doing curls and done all together in a 4-Count cadence: 1 = “C”url, 2 = Overhead “P”ress, 3 = Tricep “R”aise (i.e. extension), 4 = Return to starting position.

Curb Alpert 25 reps

Pax in push up position alongside curb, and walk hands up and down the the curb as if they are drumming like the legendary Herb Alpert

Dominoes

Preferably performed in a parking lot with a row of curbs (can also be done on ground). Line up 1 or 2 PAX per curb down the parking lot, entire PAX side planks on curb with left hand high, starting at one end, first PAX rotates to regular plank position for set number of Merkins, first PAX then holds regular plank and next PAX rotates down for Merkins, and so on down the line. Once the entire PAX is in regular plank position, the entire PAX reverses and starts again with right hand high. Repeato as desired. When done properly the PAX should resemble dominoes slowly toppling over. Best for a larger PAX.

Imperial Squat Walker

Cruel cousin of the Imperial Walker. This 4-count exercise starts with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow. Q should be mindful to count at a pace that allows/encourages a nice, deep squat. Rushing the count produces girly squats.

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COT

Remember you alway have support in F3.

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Moleskin

Lot of talk about digging ditches during the Autobahns. All I saw were tiny paths that barely laid the grass down…..

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News

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

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Recent Backblasts

Chief Brokentoe

AO The Battery
QIC ElChapo

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Conditions

Slightly chilly

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COP

SSH×10 , Forward Fold , WMH×10 , SSH×10 , WMH×10 , Baby Arms ×10 , Reverse, Rockin Night Club

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The Thang

Indian run mosey around the softball field and to the bleachers. 25 You dip, I dip, we all dips. Keep the pax in order from 1-7 mosey up the hill and grab a block.. line up in order from 1-7 based on the indian run order. # 1 -10 burpres, #2 – BBSups, #3 25×merkin, #4 25× decline merkin, #5 25× BBSups, #6 25× incline merkins, #7 25× decline merkin. When completed line up on pool wall in order for wall sit. #1 started off mosey back down the hill to the bleachers for 25× dips maintain run order. Mosey back up the hill and repeat 3 times.

Moleskin

How did you know there would be 8?

COT

These men have become a tribe.. always welcoming new guys, always there for one another.

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News

Grow ruck, Fallen 5, Chubys Helpin Chats Homeless

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Recent Backblasts