Dreams of Jacob’s Ladder

QIC:  Ramrod

Date: 1/4/2021

PAX: Toe Tag, Tatonka, Picabo, Sousa, Tipper, Clothespin, M.I.A., AOL, Mothballs, Madoff, Bernie, Sex Wax, SeaGull, Bandwagon, Uncle Joe, Slim Shady, Rollback, Escobar

AO: Hacksaw


Conditions

30 degrees, breezy


COP

Mosey to Imagination Station parking lot

SSH x 20ish IC

FF x 10 IC

LBAC Forward x 10 IC

LBAC Reverse X 10 IC

Willie Mays Hays x 10 IC

Mosey to Hacksaw Hill


The Thang

Imperial Walkers. X20 IC

Jacob’s Ladder

Seven times up the hill, with an increasing number of burpees at the top and an increasing number of LBCs at the bottom. (Accompanied by the Rush song “Jacob’s Ladder” in 3 different versions so that all PAX were singing along at the end.)

Start with 1 each, then 2, then 3, etc…finish with 7

Wait for 6 after each round of exercises doing Pickle Pointers.

10x10x10-  10 merkins, 10 BBSU, 10 squat

Hold Al Gore for the 6.

Run a lap around the “It Is Written” building.

Mosey to Dominoes parking lot for COT


COT

I read the Guy in the Glass poem to encourage all PAX to push them selves during each workout, and that the “You vs. You” concept is real.


Moleskin

I ran out of time. The Ladder took more time than I anticipated, and we were 4 minutes late getting to the parking lot.


News


Recent Backblasts

    A Convoy of Tortoises and Hares

    QIC:  Recycle

    Date: 1/2/2021

    PAX: Hambone (RESPECT), Snow Patrol, Mansiere

    AO: Convoy


    Conditions

    42 degrees, hazy, pavement nice and moist. The haze created a pretty cool ring around the moon.


    COP

    SSH x20 IC
    QS R OYO
    QS L OYO
    LOR OYO
    ROL OYO
    ITT OYO
    WMH x10 IC
    TGE x10 IC
    Marine Corps merkins x10 IC
    LBAC x10 IC
    Rev x10 IC
    MNC x10 IC
    SSH x20 IC


    The Thang

    Tortoise and Hare BOMBS

    PAX partner up. PAX 1 begins walking the parking lot rifle carrying the coupon. PAX 2 does 10% of the total reps, and then moseys to catch partner. Switch!

    Burpees 50
    Overhead Claps 100
    Merkins 150
    Big Boi Situps 200
    Squats 250

    11s

    Curls for the Girls 10 ——-> American Hammer 1 (count right side)

    American Hammers 10 ——–> Curls for the Girls 1


    COT

    QIC discussed resolutions and why we make them. That it’s sometimes easier to make a specific small change aimed at bettering yourself instead of a huge ambitious goal that you probably won’t follow through with.

    I have committed myself to reading the entire bible this year….something I have never done. I am participating with my church using the YouVersion bible app. Check it out if you are so inclined…there are several reading plans on there to help you out. Just a few minutes each day.


    Moleskin

    Playlist: Ice Cube, Stone Temple Pilots, Staind, Eve 6, Trapt, Pearl Jam, Bush, Godsmack

    Rifle carries are rarely a good idea. Especially combined with burpees and merkins.


    News

    Burrito on #Convoy Q Monday 1/4

    Joanna VQ Thursday 1/7 at #Smackdown


    Recent Backblasts

      1/2 — North GA Takeover

      QIC:  Mr. Clean

      Date: 01/06/2021

      PAX: Blue, Bobbit, Dundee, Gretel, Hasbro, NordicTrack, Ponce (Respect), Roomba, She Shed, Snatch, U-Turn

      AO: Detention


      Conditions

      28 degrees. As far as conditions, the Q was unable to clearly articulate the change of meeting spot this Gloom. It was quite humorous to the Q and Roomba to watch it all develop. In the best turn of irony, U-Turn had to, well, make a U-turn to get to the correct meeting spot.


      COP

      SSH x21 IC
      Forward Fold OYO
      Willie Mays Hays x12 IC
      Quick Count SSH x21 IC


      The Thang

      Today’s titled came from the fact that Sidekick and YHC were both Qing the Hixson AOs.

      Run a Lap

      50 — Bent Over Rows
      Run a Lap

      40 — Upright Rows
      Run a Lap

      30 — Bent Over Rows
      Run A Lap

      20 — Upright Rows
      Run a Lap

      10 — Bent Over Rows
      Run a Lap

      50 — Shoulder Presses
      Run a Lap

      40 — Curls
      Run a Lap

      30 — Shoulder Presses
      Run a Lap

      20 — Curls
      Run a Lap

      10 — Shoulder Presses
      Run 2 Laps
      Any Pax finished with the whole routine before time starts back over with 50 Bent Over Rows.

      90 Bent Over Rows/90 Shoulder Presses
      60 Upright Rows/60 Curls
      Distance: Top Finishers — Ponce & Blue @ 3.1 miles; ALL Pax completed AT LEAST 2 miles. Kudos to Bobbitt for continuing to come back and only get better AND sprinting his last 100M!


      COT

      Today’s COT centered around a HIM who, despite my best efforts, still has not tried F3. George Wilson has a brother. His brother seemed to be the favored child and was just sworn in to his 4th term as a county sheriff. His brother has always looked younger. His brother, however, knows very little of the sacrifice, humility, and love that George exhibits. While the brother is a quality man, he has not spent a lifetime of putting others before himself. George began a career in teaching but upon the merger of Rossville High and Chattanooga Valley High to form Ridgeland, his program was eliminated. He had two choices: go to work for his dad at a service station or go back to school to complete a Bachelor’s Degree to continue teaching, he chose the former. He did this to maintain security for his family as his son was just coming off major heart surgery.
      The service station was just that: a true service station. It opened in 1958, provided the only Greyhound Stop between Chattanooga and Atlanta, the first provider of U-Haul services in the area, and provided a full service island in which patrons received a clean windshield, gauged tires, checked fluids, and of course a full tank of gas.

      Fast forward 30 years later — The service station still stands, proudly, as almost a historic landmark for the town of LaFayette, Georgia. Paw Paw has gone on to glory. The EPA came in and removed the gas tanks — (sounding like an Alan Jackson song yet?). The full service island is gone. The original car lift is now just a reminder of past nostalgia.

      Still reading? Good. Now you get to hear the things that have not left. George Wilson, named for his father George Wilson, is still there. The service that began in 1958, yeah that’s still there too. The sacrifice spoken of previously, yeah that’s still there too. You’ll find that in the jar of pickled beets George received as form of payment from an elderly woman who could not pay in cash. The community’s love for the “coldest water in town” in that old water found, yeah that’s still there too. The absolute love for the people, the customers from George, yeah that is still there too; because well, that is one thing “you just never sacrifice, because, in life, all ya got is your name, so you better treat people right”. A day in, day out struggle in the heat and cold to provide for others, yeah that’s still there. The wonder if business will be enough to cover everything, yeah that’s still there. Oh, the best mechanic in there area, Jonah, yeah he’s still there too.

      Wait a minute: George runs that shop, right? Absolutely he runs that shop, and he’s still running it; because, he knows the importance of swallowing pride and surrounding himself with the best people possible. Now that community down there knows they can still get the best care, love, and selflessness that comes from George at the same place they can find the best mechanic.

      George is getting tired. He wants to spend time with grandchildren. He wants to let it all go, but knows so much “service” will be lost. Sacrifice.
      So, YHC closes with this (thanks for sticking through this far): George Washington Wilson (Paw Paw) passed his name (George Dale Wilson) and service/selflessness to his son. His son that most know has Dale Wilson. I just know him as Dad.


      Moleskin

      It really wasn’t necessary to tell us where you feel the upright rows — She Shed
      Math sucks in 30 degree weather after 2-3 miles, 300 reps, and a Namearama — The Collective Pax
      NO — Snatch
      Shut up Blue — Snatch


      News

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


      Recent Backblasts

        Just Some Wheat and Potatoes at Anvil

        QIC:  Mr. Clean

        Date: 01/04/2021

        PAX: Blackout, Fissure, John Doe, Shawshank, Sidekick, Sniffer, Threeskin, Woodrider Wrecked ‘EM

        AO: Anvil


        Conditions

        31 degrees. Extremely foggy.


        COP

        SSH x20 IC
        LBCs x10 IC


        The Thang

        99% Leg Day at Anvil. Man, things sure look good on paper. Then, those things take so much longer than one would expect.
        Hind Quarters
        Run a quarter of the track and complete the following
        20 Regular Squats
        20 Yoga Squats (Feet Together)
        20 Pause Squats (Pause for 1 sec at parallel)
        20 Lunges (hard way) — later audibled for time’s sake
        Process was repeated for two laps, decreasing a single rep at each quarter.

        11’s
        1 Goblet Squat
        10 Curtsy Lunges

        Mary = 50 Monkey Humpers IC


        COT

        Anvil generally sees much smaller numbers than today’s count. Consistently, however, those numbers almost always include Threeskin and Fissure.
        On the New Year’s Day Converegence, Threeskin gave a great COT that led me to start looking for inspiration in my life as well as for my next COT. Many things crossed my mind, but I kept coming back to the two guys that seem to always be at Anvil. I wanted to give this riveting COT to inspire guys, but I settled on the COT that was planned for me, Threeskin, and Fissure. A more personal COT. A COT geared direct “at” those two guys especially Fizz.
        It went a little something like this: Fissue and I have had a crazy history in the few years we have known each other. Daily talks that come with a close friendship all the way to a very significant falling out. Either way, he and I have gone through some F3 and life “crap” together. Well, in preparation for the COT, I thought about those consistent Anvillians. I realized that, whether I liked it or not and, for the longest, despite my reaction, they provided unbridled feedback with utmost of intent of trying to make me better.
        It takes someone special to keep coming back and helping someone that seems to indicate zero desire for said help, but Threeskin and Fissure did for the longest time especially Fissure. He deserved to know I still recognize this. He deserved to have it said, out loud, to other Pax whether they already knew it or not.
        YHC did add this: as the new year begins you often here of people developing their “one word”. Often times, the ones that get all the love are those expected and common words: “commit”, “work”, “effort”, perservere”, but what about a less common one, I don’t know, say….”not”.
        That’s right, “not”…as YHC goes into the new year, that’s the “one word”. Not going to stop loving. Not going to stop giving grace. Not going to be impatient. Not going to close off to feedback. Not going to stop trying to develop more self awareness. Not going to strive to be better. Not going to quit on those who depend on me.
        “What about ya’ll? Do you have one word that strives to do the same things?”


        Moleskin

        YHC truly wishes he has the memory to adequately recount the MC from this Q.
        Sidekick likes to Google while reading the paper in his rocking chair yelling at people on his lawn.
        Nobody can ever make a more confusing, yet passionate Slack announcement than our friend Duck
        John Doe’s attire — that is all
        YHC only missed a hundred or so great lines from MC this morn


        News

        Ask Sidekick — people tell him everything ahead of time….I think


        Recent Backblasts

        The El Metate 500™

        QIC:  Recycle

        Date: 12/31/2020

        PAX: Whittler, Mansiere, Jorts, Holy Kiss, Joanna, Red Raider, Jenny Craig, Natty Light, Pomade

        AO: Smackdown


        Conditions

        The temp was a perfect 46 degrees with 91% humidity.

        The fog reminded me of your mom: hella thicc


        COP

        SSH x20 IC
        FF OYO
        WMH x10 IC
        TGE x10 IC
        Marine Corps merkins x10 IC
        LBAC x10 IC
        Reverse x10 IC
        SC x10 IC
        MNC x10 IC


        The Thang

        The El Metate 500™

        Mosey to Signal Plaza

        Partner up. Starting at 517 Subs, one partner moseys to the sidewalk in front of El Metate and back while the other partner completes reps.

        100 Burpees
        100 Overhead Claps
        100 Merkins
        100 Big Boi Situps
        100 Squats

        Early finishers get some more burpees until the six is in

        Mosey back to the flag

        Wave of Merkins to 5
        Flutter kicks x15 IC
        LBCs x20 OYO
        Freddie Mercuries x15 IC
        Heel Touches x15 IC
        Big Boi Situps x15 OYO

        TIME


        COT

        Reflecting back on the growth we have seen not only at #Smackdown but throughout F3 Chattanooga in 2020, I am excited about seeing what 2021 holds for us.

        We have grown our Qs significantly and have a few more than a dozen Qs just on the Mountain alone. Adding Joanna with his VQ next week and 2-3 more in February.

        #Smackdown is thriving…but there is always room for more #SadClowns. Keep EHing! Your neighbor needs F3 and he doesn’t know it yet.

        Make a resolution to visit AND Q some other AOs around the region in 2021. There are great High Impact Men all over F3 Chattanooga….don’t limit yourself by only working out up in the fresh air!


        Moleskin

        Holy Kiss tried to EH the Signal Mountain police officers that were parked in the Plaza parking lot. Too close to shift change for them to join us.

        Joanna was disappointed that El Metate was not open and taking reservations for tonight.

        Whittler was disappointed the Pruett’s cold beer patio was not open for drinking. Red Raider agreed that you can’t drink all day if you don’t start in the morning.

        There was some mumble chatter during our mosey about somebody wanting to run a half marathon. I don’t understand why anyone would run that far without being chased.


        News

        New Years Day Convergence at #Anvil 0700-0800. Fissure and Threeskin on Q and they promise a great beatdown to start the year.

        Recycle on Q at #Convoy Saturday.

        Natty Light and Joanna start off 2021 at #Smackdown next week


        Recent Backblasts

          Sixth Day of Christmas

          QIC:  M.I.A.

          Date: 12/30/2020

          PAX: Bob Jones, Toe Tag, Slim Shady, Rollback, Uncle Joe, FNG -Tipper, FNG-Mile High, Mayhem, Best In Show, Oui Oui, AOL, Mothballs, Focker, Clothespin, Abercrombie, Escobar, Purple Rain, Ramrod, Seagull

          AO: Hacksaw


          Conditions

          High 40’s with a constant wind of about 10 mph


          COP

          Mosey to the flag pole and circle up

          • 10 x SSH
          • Forward Fold OYO
          • 10 x SSH
          • 10 x LBAC, Reverse, Overhead Arm Claps, Seal Claps, Moroccan Night Clubs
          • 9 x SSH
          • 10 x WMH
          • 9 x SSH

          The Thang

          PAX paired up for Dora style workout.

          Partner A completed exercises below while Partner B runs 1 lap around flag pole (~200m) then partners switch. Exercise reps did not begin until that partner completed 6 Geese a-Laying.

          6 Geese a-Laying
          6 x Monkey Goose Humpers
          6 x Coupon Egg Swings
          6 x Elf Eggs on a Shelf
          6 x Wonder Bras

          Each pair completes the following exercises, stopping to pick up 6 after each exercise.
          Exercises
          50 x Murder Bunnies Geese
          100 x Merkins
          100 x Lunges (easy count)
          100 x Raggedy Ann’s (Side bend with coupon egg)
          100 30ish x Overhead Presses with coupon egg
          100 x Egg Squats

          After beginning Overhead Press exercises, YHC called an audible due to short time so all PAX would be together at time.

          2.5 minutes of Danger Zone


          COT

          This was the last workout of 2020 at Hacksaw. 2020 has been a difficult year for many, including YHC. This year had difficulties from medical issues, tornados and a pandemic, and when times are tough like this it can be hard to “seek the things that are above” Colossians 3:1 and to not focus on the problems we have in our daily lives.

          The only thing that helps sometimes are those around us that help carry our burdens, as we are instructed to do for others in Galatians 6:2. The only thing that helped YHC in many times this year were the men that came along side and helped with the burdens. Whether it is the people in your family, work, church or F3, there is someone who will come alongside and help us all. None of us go through life alone.


          Moleskin

          Danger Zone was selected as a tribute to Bonsai since he couldn’t be there this morning. He has an affinity for the side-straddle hop. The PAX had doubt to the integrity of YHC when calling out “1 minute remaining”.

          Heavy winds were sought after for the first leg of each leg as they provided excellent tail-winds, especially for Clydesdales. However, the additional resistance when head winds were encountered were not remarked upon.

          Best In Show became more respectable in two ways today, both by his virgin Hacksaw appearance and by celebrating a birthday with us. Birthday burpees were forgone.


          News

          Convergence at Anvil Friday 1/1/21 at 0700

          Blood, Sweat, Toil & Beer

          QIC:  Fissure

          Date: 12/30/2020

          PAX: Blue, Dundee, NordicTrack, U-turn

          AO: Detention


          Conditions

          High 30’s and clear


          COP

          Hop, skip, jump down the hill to the Hixson ball fields parking lot and circle up
          Fwd fold, Imperial Walkers, Iraqi Tea time (my fav), tea pots


          The Thang

          Parking lot is 125 yards wide with cones setup dividing it in half

          22 by 2’s

          We started on one end with 2 x goblet squats with block
          Mosey to the middle for 20 x LBC’s
          Mosey to the other end for 20 lunges (the hard way, two legs counts as one rep)
          Mosey back to the middle for 20 x SSH’s
          Rinse and repeat increasing the goblet squats by 2 each time and decreasing the lunges by 2 each time until you finish where you started. The first finishers did 22 goblet squats for good measure.

          Hop, skip, jump back to the flag and done


          COT

          Friday marks 10 years of F3. The backblast is available from that first workout here: https://f3nation.com/backblast1/

          I shared a quote that OBT also shared that day left with the flag by Qrusade/Campos founder Jeff Guillebeau:

          Qrusaders (if you last),

          Blood, Sweat, Toil & Beer (to bastardize a great phrase) will breed a deep regard called Brotherhood. If you give yourselves to this endeavor, you will find it, and it will find you. I hope you reach a point today or next Saturday – where you want to quit. So, in the union of men, “you against you” becomes a public and/or common struggle. It’s here you will see there is much more in you that you’ve withheld – or in your weakness you’ve rationalized away.

          It’s time, but if you don’t care, we won’t care either. What’s it gonna be, son??

          Apostle Gx


          Moleskin

          Blue’s squat form is impeccable. Nice and deep. He also has a block fit for Superman.

          Nordictrack left an impressive butt sweat print after the COT; the mark of good effort.

          Dundee was kind enough to allow me to call it a minute early. He owed us for forgetting the speaker and robbing us of some good 70’s (mostly 80’s) tunes 😉


          News

          Converge at Anvil Friday 1/1/21 at 0700


          Recent Backblasts

            What’s next?……Let’s run some more, after all it is Track Day

            QIC:  Blackout

            Date: 12/29/2020

            PAX: Sousa, Rabbit – F3 Dallas, Seagull, Uncle Joe, Slim Shady, WreckedEm, Toe Tag, Oui Oui, John Doe, Coldplay, Picabo, Vaccine

            AO: Parliament


            Conditions

            Cold and Windy, 32 degrees. Good thing it’s track day, nobody stays cold long when this much running is involved.


            COP

            Mosey one lap around track

            • Forward Fold – silent count (about 15 seconds)
            • Willie Mayes Hayes x10
            • SSH x15
            • Third Grade Exercise x10
            • Arm Circles x10
            • Reverse Arm Circles x10
            • SSH x20
            • Forward Fold – in cadence x 10

            The Thang

            PAX grabbed a partner, preferably partner with similar running pace and performed the following:

            • Run 1/4 mile
            • 20 merkins, 20 squats, 20 LBCs
            • Run 1/4 mile
            • 15 merkins, 15 squats, 15 LBCs
            • Run 1/4 mile
            • 10 merkins, 10 squats, 10 LBCs
            • Run 1/4 mile
            • 5 merkins, 5 squats, 5 LBCs
            • PAX who finished first did 50 flutter kicks and then picked up the six

            Split up into two groups (1s and 2s):

            • 2 laps of Indian Runs

            PAX circled up and decided to run some more:

            • 2 laps OYO sprint straight aways and jog/mosey turns

            Split up into two groups (1s and 2s):

            • Karaoke straight away for length of football field and Bernie back x2
            • Karaoke straight away for length of football field and sprint back x1

            5MOM

            • Aquamans in cadence x10 (Sousa)
            • American Hammers in cadence x 30 (Rabbit)
            • Big Boy Sits up in cadence x15 (Seagull)
            • Flutter Kicks in cadence x15 (Uncle Joe)
            • Pickle Pointers in cadence x 10 (Slim Shady)
            • LBCs in cadence x20 (WreckedEm)
            • Freddie Mercuries OYO until time (Toe Tag)

            COT

            Read PAX a poem by Peter Dale Wimbrow, The Man in the Glass:

            “When you get what you want in your struggle for self and the world makes you king for a day, then go to the mirror and look at yourself and see what that man has to say, for it isn’t a man’s father, mother or wife whose judgment upon him must pass, the fellow whose verdict counts most in life is the man staring back from the glass, he’s the fellow to please, never mind all the rest for he’s with you clear to the end, and you’ve passed the most dangerous difficult test if the man in the glass is your friend, you can fool the whole world down the pathway of years and get pats on the back as you pass, but the final reward will be heartache and tears if you’ve cheated the man in the glass”

            Spoke about being accountable to yourself and always sticking to your values, morals and loyalties. Accountability starts with ourselves, we can’t help others in our path until we can look in the mirror and know we haven’t cheated ourselves. Always push yourself and never look back to wish you had done more. If you cheat yourself, you are the one who has to look in the mirror afterwards.


            Moleskin

            The forward fold continues to be a topic of debate, cadence or no cadence. Not sure myself, so we did both today.

            Lots of sounds and smells during 5MOM, that must mean the exercises did their job.

            What happens next on a track day after we have already run the track? Apparently, more running.

            Bluetooth speaker continues to shock and awe with it’s clairty and projection.


            News

            Tonight last Tuesday for Third F of the year. Sousa and Slim Shady going, feel free to tag along. They need all the help they can get. During 2021, F3 has committed to one Monday a month. Chubby’s could still use our help every Monday, so if you feel inclined to go on a Monday that isn’t the schedule Monday, please do so.

            Tomorrow Co-Q John Doe and Coldplay at Parliament. Thursday, First Q since launch at Legacy. Friday Threeskin and Fissure convergence at Anvil. You don’t want to miss any of these!


            Recent Backblasts

              Shot House Tabata Timer (the free one)

              QIC:  Sherlock

              Date: 12/28/2020

              PAX: Squid, Hasbro, Geek Squad, Milkman

              AO: Shot House


              Conditions

              Upper 30’s, no rain, Waxing Gibbous, nice cool morning for a Tabata beatdown.


              COP

              Stayed in parking lot for COP

              SSH x 21 IC
              Imperial walkers x 15 IC
              Windmills x 15 IC
              LBACs Fwd & Reverse x10 IC, Cherry Pickers x 10 IC, & Moroccan Night Club x 10 IC
              Willie Mays Hays x 12 IC
              3rd grade exercise x 10 IC
              Forward Fold – 10 count
              SSH x 20 IC


              The Thang

              Tabata Timer Reps
              Stayed in parking lot and thought we’d try out the free Tabata Timer App to keep time.  Each exercise was done for 45 seconds with a 10 second rest for 3 sets, then move on to the next exercise and repeat for all exercises.  Coupons were used.

              45 seconds work and 10 second rest x 3 sets each

              1. Decline Merkins (feet on coupon)
              2. Goblet Squats
              3. Coupon Curls
              4. Big Boy Sit-ups
              5. Coupon Bench Press
              6. Coupon kicks (toe taps on coupon)
              7. Overhead Tricep Extensions
              8. Plank
              9. Overhead Press
              10. Lunges
              11. Dips (on the block)
              12. Freddie Mercurys

              COT

              Quote: “The grass is greener where you water it.”
              Neil Barringham

              Saw this quote and took the following meaning from it, you have to focus on what it is you want to improve or grow in your life. Whether it is improving your health, weight loss, relationships, etc., you have to work and focus your effort on that aspect to make it better.


              Moleskin

              For some reason the workout always looks a little easier on paper… However, the “free” Tabata timer kept us moving and we finished right on time thanks to the nice voice coming out of the speaker at each interval. Milkman was so impressed he wondered aloud what she might say in the “paid” version…

              Really appreciate all the encouragement and support from everybody this morning.


              News

              Jan 1 – Convergence at Anvil!


              Recent Backblasts

                Just a stroll around Parliament with Coldplay

                QIC:  Coldplay

                Date: 12/22/2020

                PAX: Cavity Search, Sea Gull, Oui Oui, Meow Mix, Crawdaddy, Vaccine, Threeskin, Blackout, Picabo, Rollback, Sniffer, Toe Tag, Escobar

                AO: Parliament


                Conditions

                Clear, Cool, and possible meteor showers (didn’t see any)


                COP

                Mosey to the track for the standard warm-up activities (SSH, arm circles, stretching, etc)


                The Thang

                The PAX performed an exercise for 1 minute followed by 2 laps of Indian Runs (1 normal group, 1 “way too fast” group).

                Exercise 1 – Merkins

                Exercise 2 – Flutter kicks

                Exercise 3 – Air Squats

                The PAX then moseyed through the school parking lot to the Christway Community Church, picking up the 6 along the way.

                Exercise 4 – Freddie Mercurys

                The PAX then moseyed back to the track, picking up the 6 along the way

                Exercise 5 – Shoulder touches.

                The PAX then performed a few minutes of Mary, PAX led.


                COT

                The Holiday season can be stressful, but the routine of the Gloom provides us all some distraction. The QIC thanked the PAX for their support.



                News

                New Year’s Day Convergence at #Anvil
                – #Legacy launch on Christmas Eve
                – Remember to keep the AOs active at their scheduled times, regardless of # of participants.


                Recent Backblasts