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Jock Jams Radio Special

QIC:  GeekSquad

Date: Monday 5/18

PAX: Cable Cutter, Couch Potato, Ducktales, Gretel, Hasbro, Milkman, Mr. Clean, Pumpkin, Slois Lan & U-Turn 

AO: The Huey 

Conditions

60 degrees. It’s starting to get warmer in the mornings.

COP

SSH x 14

Mountain Climbers x 14

Proscuitto’s Gold Chains x 14

Merkins X 14

SSH x 15

Moroccan Night Clubs X 15

Forward LB Arm Circles X 15

Backward LB Arm Circles x 15

Overhead Presses x 15

SSH X 16

Then run a warmup lap around the Pavilion, cross the bridge, around the basketball court and back out to the back parking lot.

The Thang

The Thang – Rotation Station
30 sec each exercise: 15 sec rest in between stations

Parking Lot Party In back parking lot,

Socially Distanced circle for total of 11 stations

1. Lunges

2. Burpees

3. Carolina Dry Dock

4. Jailbreak out and mosey back

5. Squats

6. Plank jacks

7. Bear Crawls out 6 lines and back

8. Kareokes

9. Monkey humpers

10. Pickle Pointers

11. Alternating shoulder taps

We completed 2 full rotations and a partial 3rd before time for Marys

The PAX led in cadence of 15 around the circle until time expired 

  1. Crunches
  2. LBCs
  3. Rocky 4s

COT


Without a community, you are simply a community.” A commodity is something that can be removed, replaced, be made better.

Lead and build your community. Create a place of belongship.

“Belongship is about creating a community that is based on three things: trust, safety and care. If you nail that, you’re going to build an amazing organization.” – Sangram Vajre

Keys to Positive Disruption (LeaderCast 2020)

1) Picture of success depends heavily on Clarity. Focus on your problem, rather than the product.

2) Extreme Focus. Own the narrative for momentum. When you create a community, the people drive the change. Give it away!

3) Authenticity Trust and credibility are the multipliers. Whoever cares the most wins!”

4) Kindness “Double down on kindness.” It’s a basic human need.

“Humility is not thinking less of yourself, it’s thinking of yourself less” -CS Lewis

Final Charge: Don’t become a commodity, fight hard to become the community you desire to be

Moleskin

“There are 3 used condoms over here by where I am working out.” – Hasbro

“what exercise did you just do?” , “I can’t remember” , “Every workout requires a Guns N Roses song to be played.” &

“Alright, since we didn’t do it correctly, let’s knock out 10 burpees as a penalty.” – Your QIC.

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    B.O.S. – Bombs Over Smackdown

    QIC:  Recycle

    Date: 05/21/2020

    PAX: Burrito, Prosciutto, Oil Can, Lady Gaga, Pediasure, Money Ball, Blindside, Gusher, Hambone, Afterbirth, Booger, Red Raider, John Doe, Dundee, Nordictrack, Gusher, Laces Out (RESPECT), Pomade, Ashley Madison, FNG-Pound Dog

    AO: Smackdown

    Conditions

    54 degrees, cloudy, grass still wet from previous day’s rain

    COP

    1 lap mosey
    SSHx15
    FFx10
    WMHx10
    TGEx15
    LBACx10
    Reverse x10
    OSPx10
    SSHx15(?)

    The Thang

    Bombs Over Smackdown

    PAX partner up in pairs (no touching!)

    B – Burpees x 100
    O – Overhead Claps x 150
    M – Merkins x 200
    B – Big Boy Situps x 250
    S – Squats x 300

    All PAX start on home sideline. 1 PAX does reps, 1 PAX moseys to visitor sideline and back, flapjack, continue until total is reached. If PAX finish before others, jump in with a different group so all PAX finish together.

    Cool down:

    Thunderstruck

    All PAX hold high plank while listening to AC/DC’s Thunderstruck. Every time PAX hear the word thunder, do a merkin.

    COT

    I started posting with F3 to help me manage my post traumatic stress and I have been blessed with the support I have received over the last two and a half months. It has been a godsend for my mental health as well as my physical well being. I did not realize how much I missed suffering together with men since I left the Marine Corps!

    This Memorial Day I will be remembering Willie Furmon. Willie lost his battle with his demons 93 days ago and it was the loss of him that really pushed me to take the plunge and start posting with F3. Willie was a near perfect model Marine who was loved and respected by everyone who served with him. I was privileged to lead him as a section chief and platoon sergeant and I loved him like a little brother.

    Moleskin

    Take a guess at how many side straddle hops we ended our warmup with. Burrito lost count but continued counting….loudly! 15? 18? 26? I have no idea, but neither does Burrito!

    Playlist: Outkast, Pearl Jam, Stone Temple Pilots, Alice In Chains

    Laces Out’s daughter is getting married this weekend! She is marrying an Army soldier, but we won’t hold that against her. Congratulations Laces Out and family!

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      Skitch & His Burps – Whew!

      QIC:  John Doe

      Date: 05/19/2020

      PAX: Money Ball, Sunshine, Uncle Fester, Oil Can, Deerjack, Ramos, Pink Panther (R), Hobo, Back Pew, Skitch, Snow Patrol, Blindside, She Shed

      AO: Hill City

      Conditions

      Beautiful morning, no rain. Damp ground with conveniently placed puddles

      COP

      Mosey to main field

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

      Mosey to second hill

      The Thang

      Per Skitch’s request….

      Burp Back Mountain
      Locate a nice sized hill (check)

      Pair up with one person proceeding to run backwards (Bernie) up the hill/forward down the hill, while the other person performs burpees

      Individuals continue to alternate running with burpees until 100 total burpees are completed by the pair

      When finished, PAX hold Al Gore or Plank until entire PAX completes exercise. Modification: More Burpees

      Burpee Mania

      Circle Up and Pair Up

      One person does AmRep of Burpees for 1 minute while other persons counts; Individuals continue to alternate for five rounds…example of one round:

      P1: 1 minute of Burpees

      P2: Rest and count

      P2: 1 minute of Burpees

      P1: Rest and count

      3 minutes of Mary – PAX choice

      Mosey back to parking lot for COT

      COT

      Heard Andy Stanley communicate over the weekend and piggy-backed off his words and direction. Take-away: If we are wise, we will pause and ask the question, “What have we learned through all this?” What do we want to move forward?” How can we be better for it?” *Pain without any gain is a shame*

      Focus on bein gbetter in three areas: (1) How can you be better financially? What could you have been doing? *I want is better than I owe* (2) How can you be better for it relationally? With your spouse? With your kids? *Own your piece of the pie* (3) How can you be better for it personally? Internally, how is your world view? Do you find yourself praying more for the first time in a long time? Has your faith been rattled? Did you discover your faith was more fragile than you imagined? *PAY ATTENTION TO THAT TENSION* It could lead to something good or something better.

      Let’s face and embrace the lessons we’ve learned. Let’s not lose perspective. Let’s get better….together


      BALL OF MAN: PAX took a knee and Skitch lead us out in prayer.

      Moleskin

      No matter which AO the QIC attends, everyone LOVES burpees. It’s an interesting phenomenon that could be a good case study one day. I imagine it has to do with a positive attitude. You should see the smiles once the word “burpee” is spoken. Purely Amazing!

      News

      3rd-F Starting back in June; Lions Den M/W/F; New Saturday option on Signal Mtn (The Reformation); The Battery T/R/S

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        Group Punishment

        QIC: Holy Kiss

        Date: 05/19/2020

        PAX: Pomade, Burrito,  Pediasure, Bumble Bee, Gusher, Recycle, Hambone, Dundee, Afterbirth, Lady Gaga, Laces Out, Uhaul, FNG – Red Raider, FNG – NordicTrac, FNG – Booger

        AO: Smackdown

        Conditions

        It was a humid and wet 57 degrees… The perfect gloom.

        COP

        Warm up lap around track

        SSH X 20, Little Baby Arm Circles X 15 and reverse X 15, Seal Claps X 15, Overhead Claps X 15, Willy Mays Hays X 10, Imperial Walkers X 10, SSH X 15

        The Thang


        7 of Diamonds

        Round 1 (Arms)
        Station 1: Merkins X7 and Bernie Sanders to Station 2

        Station 2: Worst Merkin Ever X7 and Bernie Sanders to Station 3

        Station 3: ATM X 7 (Alternating Shoulder Taps, Tempo Merkins, Fast Merkins 4 count in cadence) and Bernie Sanders to Station 4

        Station 4: CPRs X7 (Block Curl, Block Press, Block Tricep Raise) and mosey to Station 1

        Round 2 (Legs)

        Station 1: Lunges X 14 (each leg) and mosey to Station 2

        Station 2: Box Jump Bleachers X 14 and mosey to Station 3

        Station 3: Burpees X 14 and mosey to Station 4

        Station 4: No Surrender with Coupon X 14 and Bernie Sanders to Station 1

        Round 3 (Abs)

        Station 1: LBCs X 21 (4 count in cadence) and Bernie Sanders to Station 2

        Station 2: Flutter Kicks X 21 (4 count in cadence) and Bernie Sanders to Station 3

        Station 3: V- Ups X 21 OYO and Bernie Sanders to Station 4

        Station 4: American Hammer with Coupon X 21 each side and mosey to Station 1

        Round 4 (Group Punishment)

        Station 1: Burpees X 28

        Station 2: Worst Merkin Ever- as many as possible in 90 seconds

        COT

        A word about fear. Our country and way of life seemed to be flipped upside down out of nowhere due to Covid-19. How did everything change and become so polarized so quickly. My conclusion is fear. The media uses fear to capture every second of our attention and push their message. The government is using fear as means of control and pushing through their agenda. We as individuals are fearful of the virus and the unknowns of what is to happen. Fear is the most powerful tool of control and easily overtakes our logical thought progression.

        As Christians, God created us not with a spirit of fear but of power, love, and a sound mind. – 2 Timothy 1:7

        Moleskin

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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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            Music Makes The Ridge Go Round – Ridegcut 5/15/20

            QIC:  John Doe

            Date: 05/15/2020

            PAX: Jazzy Jag, Snow Patrol, Lanyard, Early Bird, Dolly, Swingset, Dimples, Free Candy, Doodles, FNG-WoodRider

            AO: Ridgecut

            Conditions

            Beautiful morning in the mid-60’s with the sweet scent of jasmine perfume and the soothing sounds of jaguar purrs

            COP

            Mosey around the skate park, SSH – 20 (IC), Forward Fold – 10 (IC), Third Grade Exercises – 10 (IC), Willie Mays Hays – 10 (IC), LBAC – 10 (IC), Rev LBAC – 10 (IC),

            The Thang

            Bringing back an oldie but a goody

            Rock’n The Jukebox

            1) Circled up – Played “Bodies” by Drowning Pool – Continuous SSH for the duration of the song and did Burpees every time the lyrics said “let the bodies hit the floor” for a total of 26 burpees – Ran one lap around a portion of the parking lot

            2) Circled Up – Played “Roxanne” by The Police – continuous Mountain Climbers for the duration of the song, and Dive Bombers every time the lyric said “Roxanne” – Ran one lap around a portion of the parking lot

            3) Circled Up – Played “Jukebox Hero” by Foreigner – continuous bonnie blairs for the duration of the song, and air squats every time the lyrics went to the chorus of the song – Ran one lap around a portion of the parking lot

            4) Circled Up – Played “Hells Bells” by ACDC – continuous holding of plank for the duration of the song, and merkins every time the lyrics said “hells bells” – Ran one lap around a portion of the parking lot

            Duck, Duck, Exercise…

            PAX circled up and did the following variation of exercises as one member ran the group circle and got back to his respective spot, until each memeber completed the circle. We did each exercise for 4 PAX laps

            1.    Flutter Kicks

            2.    Burpees

            3.    Apollo Ohno

            4.    Rock Balboa

            COT

            Stayed with a similar theme throughout the week. QIC talke dabout comfort and fear and how they can be a distraction from our purpose. Encouraged PAX not to listen to the noise but to be intentional in moving forward.
            BALL OF MAN: Swingset lead us out in prayer

            Moleskin

            Many PAX found out that Jazzy Jag is THE Jasmine Jaguar; There were a lot od sweet dance moves and encouraging pants (not to be confused with pants). We even had a merlot splash. Welcome back fellas!

            News

            Ridgecut is officially moved to Wednesdays and Fridays; Possible convergence on Labor Day; 3rd-F starts back up June

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              Wildcat Crawl

              QIC: Mr. Clean

              Date: 08/07/2020

              PAX: Blue, Cleaver, Dundee, Freetime, Footloose, Friar Tuck (Respect), Mr. Met, Nordic Trac, Ponce (Respect), Sherlock, Snatch, White Lightening

              AO: Shot House

              Conditions

              77 Degrees. Starry Sky.

              COP

              SSH X15 IC

              Modified Shoulder Blaster

              The Thang

              Today, the Lions Den completed the monthly BURPH Challenge, and last night a very dear friend, our former Nantan and current Mustard Seed Leader of F3 Portland, Angus reached out. He somehow found the Backblast from his FNG post, as well as, his post for his first ever ROT (River of Tears) in Augusta. YHC felt this to be a sign for Q inspiration at Shot House. The Wildcat Crawl emerged…


              Wildcat Crawl


              Run a mile for time.

              After the timed mile is complete: Complete the following

              Round 1: 10 Burpees — Ascend Bleachers — 9 Squats — Descend Bleachers — Rinse/Repeat Until 1 Squat — Run an AYG Lap

              Round 2: 8 Burpees — Ascend Bleachers — 7 Squats — Descend Bleachers — Rinse/Repeat Until 1 Squat — Run AYG Lap

              Round 3: 6 Burpees — Ascend Bleachers — 5 Squats — Descend Bleachers — Rinse/Repeat Until 1 Squat — Run AYG Lap

              ALL Rounds AFTER 3 are REPEATS of Round 3

              Much like the ROT a point system will be applied from this point forward to help Pax track progress.

              COT

              [Insert any wisdom you’d like to share]
              [The “COT” aka the “CIRCLE OF TRUST” is the terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
              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]

              Moleskin

              [The “Moleskin” aka the “NAKED-MAN MOLESKIN” is the portion of the Backblast in which the Q describes interesting things about the Workout that are at least partially true.]

              News

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

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              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)

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                Workout Brought to You by the Letter B as in Burpee

                QIC: Steam Engine
                Date: 05/16/2020
                PAX: Iron Butt, Moneyball, Fly-by, Rocketman, Goose, Doodles, Candu, Skitch, Fissure
                AO: Landfill
                Conditions: Nice warm day felt like 66 degrees.

                Disclaimer: Welcome, here on your own free will. I am not a professional. Modify exercises if you have to but push yourselves. Obey CDC guidelines by obeying 6′ rule and don’t sneeze or cough on anybody.
                COP:
                1 Burpee OYO
                Imperial Walkers IC 10x
                2 Burpees OYO
                Alternating Toe Taps IC 10x
                3 Burpees OYO
                Windmill IC 10x
                4 Burpees OYO
                Cherry Pickers IC 10x
                5 Burpees OYO
                High Knees IC 10x
                6 Burpees OYO
                Butt Kickers IC 10x
                7 Burpees OYO
                Wide High Knees IC 10x
                8 Burpees OYO
                Squat IC 10x
                9 Burpees OYO
                SSH IC 10x
                10 Burpees OYO
                10 count
                Mosey to small pavilion
                10 count
                1o Burpees OYO
                Little Baby Arm Circles IC 10x
                Reverse Little Baby Arm Circles IC 10x
                Moroccan Night Club IC 10x
                Chinook IC 10x
                Reverse Chinook IC 10x
                Over Head Clap IC 10x
                Seal Clap IC 10x
                Big Baby Arm Circles IC 10x
                Reverse Big Baby Arm Circles IC 10x
                Mosey to be parallel to playground
                5 Burpees OYO forward lunge
                Squats IC 10x reverse lunge
                10 Burpees OYO forward lunge
                Squats IC 20x reverse lunge
                15 Burpees OYO forward lunge
                Squats IC 30x reverse lunge
                10 count
                10 count
                Mosey to soccer fields and pick up  Dwayne along the was
                10 Burpees OYO
                10 Count
                Curls IC 10x
                Shoulder Press IC 10x
                Bent Over Row IC 10x
                Bench Press IC 10x
                Rinse and Repeat Curls, Shoulder Press, Bent Over Row, and Bench Press 3x
                Mosey to pavilion for Mary and returning your Dwayne along the way.
                10 Burpees OYO
                LBC IC 10x
                9 Burpees OYO
                RBC IC 10x
                8 Burpees OYO
                Flutter Kicks IC 10x
                7 Burpees OYO
                Hello Dolly IC 10x
                6 Burpees OYO
                Rosalita IC 10x
                5 Burpees OYO
                Ankle Taps IC 10x
                4 Burpees OYO
                Big Boy Sit Ups 5 OYO
                3 Burpees OYO
                High Plank (Hold)
                2 Burpees OYO
                Low Plank (Hold)
                1 Burpees OYO
                Had a couple of seconds left and wanted the PAX do get their money’s worth
                Wall Sits IC 10x
                Time

                COT
                Count-o-rama
                Name-o-rama
                WOD: Life is like a relay race. Everyday at 12:01 AM you are handing off the baton to start a new day and are you handing it off to set of for success or will you need to work twice as hard to reach your goal. Everyday you should be working to better yourself that could be physically getting better by working out or reading your bible or reading a leadership book. All these things are setting future you to be successful. If we decide to slack off or procrastinate task for future you to worry you are already setting him up for failure bc now future you has pick up the slack. Each night when you go to sleep ask yourself if you are setting future self to succeed when you had off the baton.

                Posted on

                Run to the hills

                QIC:  Sunshine

                Date: 05/14/2020

                PAX: Ramos, Blind Side, Uncle Fester, Deer Jack, Oil Can, Red Tees, Skitch, Back Pew, V-Squared, Cold Play, Mr. May, The Count, Sunshine

                AO: Hill City

                Conditions

                Ideal spring morning.

                COP

                Side straddle hop x20

                3rd grade exercise x15

                Willy Mays Hayes x10

                Windmills x10

                Imperial Walkers x15

                Arm circles forward x10

                Arm circles backward x10

                Moroccan night club x10

                10 burpees OYO

                The Thang

                Run to the Hills

                Partner exercise to create enough physical distance between PAX

                Hill #1

                One partner Bernies to the top and mosey back while other partner does low-plank reach; switch x5

                Hill #2

                One partner does alternating wide merkins while other box jumps up and walks down the big steps; switch x2

                Hill #3

                One partner jail breaks up the hill-mosey down, while other does plank jacks; switch x2

                Mary

                Freddie Mercury x20

                Pickle pointers x20

                COT

                Living in interesting times sucks. But as a leadership organization, it is important that we demonstrate the best behavior to help our community overcome.

                Moleskin

                Time flew by way too quick, the original plan for for five rounds at each hill. That did not happen.

                News

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