Texas Hold Em – Underwood Style (The Huey)

QIC: John Doe

Date: 12/09/2019

PAX: Ducktales, Band Camp, Whittler, Burrito, Hasbro, Fissure, Milkman, Radiohead, Spackler, U-Turn

AO: The Huey


Conditions

Beautiful Winter morning…seriously is was in the high 50’s


COP

400m warm up around the mini-track; Side straddle hops – 25 in cadence; forward folds – 10 in cadence; 3rd grade exercises – 10 in cadence; little baby arm circles (front/reverse) ; willie mays hays – 10 in cadence

The Thang

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


Let’s Play a Card Game


Hearts = Merkins; Diamonds = Dive Bombers; Spades = Air Squats; Clubs = Standing Lunges (each leg); Jokers = Minute Plank

Began with the entire stack of 54 cards (including Jokers), and pulled randomly. Each suite was represented by an exercise and the number pulled was the number of reps done. All “numbers” should be fairly obvious with the exception of face cards.

Jacks = 11; Queens = 12; Kings = 13; Aces = 15

Total Reps = 105 Merkins; 105 Dive Bombers; 105 Air Squats; 105 Lunges (each leg or 210 total); 2 minute Plank

Note: this did take up most of our time; however we did pull 4 additional cards randomly at the end to finish all the way through


COT

Continued the theme from Smackdown last week. “Contribution vs Capacity”. We each have varying levels of capacity and we each have various means to contribute. The challenge (especially as we work towards the ThirdF and giving) is to contribute closer to our capacity. To stretch ourselves when we give (whether monetarily, physically, emotionally, spiritually, with family/friends, etc.). I believe as we stretch ourselves in contribution and grow closer to our capacity then our capacity will also grow, giving us more room to contribute even greater.


Moleskin

Wow there’s so much that can be thrown out here, but I’ll keep it short. Burrito grunts ALOT, and LOUD. Not sure if it was some sort of mating call to “peacock” his man crush (Whittler) or if the workout was just that enjoyable. Fissure still wears that same white wig – looks good on him though.

Welcome @Spackler from the Mothership that is Charlotte, NC….we’re glad you’re here!


News

Check out the ThirdF channel; Please bring old hoodies, jacket, coats, gloves to your AO over the next week. @Escobar and I will be collecting everything from the AOQ’s to deliver to Salvation Army

December 27th/28th – Tentative Ruck and Food Drive – More Details to Come -Mark Your Calendars

January 13th – National Championship Game – Potential Fellowship Party at Keller Williams Downtown @ Money Ball will provide more details


Recent Backblasts

Holiday Banquet at Mayhem Manor

QIC: Mayhem

Date: 12/09/2019

PAX: Fastlane, Lanyard, Chavez, Toe Tag, Early Bird, Swingset, Plunger, Red Tees, Vaccine, Best In Show, Swisher, Swipe Right, Jazzy Jag, Peanuts, Sidekick

AO: Beast Ridge


Conditions

50s and a little damp but no precip. Really pretty great F3 weather.


COP

SSH x 20 IC; WMH x 10 IC; IW x 10 IC; Carousel R x 10 IC; Hillbillies x 10 IC; Carousel L x10 IC; WGS L & R x 10 IC; Don Quixote x 10 IC; 21 (Epic Fail…think some of the newbies had no idea what we were trying to accomplish…5 penalty burpees.

Mosey around back side to Concession Pavilion…aka Mayhem Manor for this morning…


The Thang

In Spirit of Holiday Parties…3 Course Beatdown

1st Course – The Appetizer
> 10 Big Boy Sit Ups; 20 Dips on Picnic Tables; 25 Merkins, 30 Jump Squats

Indian Run 2/3 of the way around by Soccer Stadium, Hallelujah Mosey rest of the way back to Mayhem Manor.

2nd Course – The Main Dish
> Battle Buddy Dora
PAX 1 Moseys all the way around by Soccer Stadium
PAX 2 Performs choice of Squats/Merkins/4ct Flutter Kicks
Swap out until 300 Total Reps (Combination of any exercise) is reached by each 2-man PAX

3rd Course – Dessert
> Wall Sits with Coupons (2 – 25lb barbells and 1 10lb Medicine Ball)
* Round 1 – All PAX assume the position adjacent along wall of concession stand. Beginning on one end each PAX does 3 overhead press with 25lb barbell and passes to next PAX, Ball Slam with Medicine ball and pass to next PAX, 3 overhead press with last 25lb barbell, hold wall sit until all coupons reach the end of the line.
* Round 2 – All PAX assume the position adjacent along wall of concession stand. Beginning on one end each PAX holds medicine ball out in front for a 5 count, passes to next PAX, drops and does one Merkin (should have done 5-10 in retrospect) and holds wall sit until all coupons reach the end of the line…AND back!

Mosey back to parking lot by flag and circle for 3 MOM

All 4s: Hold Pointer Position for 30 sec followed by Bird Dogs x 10 IC; Switch sides, repeat, time.


COT

Counterama, Namerama – 16 strong/No FNGs

Words of Wisdom – Persevere, Keep the Faith and Finish Strong. Considering the Q Line-up for BR this month being filled with lots of “Respect” made me think of the story of Caleb from the OT. One of only two of the 12 Spies who entered the promised land who believed in God’s promise to give them the land. Others were afraid because of the Giants in the land. As result God caused them to wander in the desert 40 years until all the unfaithful had passed. When came time to finally enter the land, Caleb asked for the toughest assignment – the high ground of Hebron. Didn’t say to send the young guys. Caleb “was still as strong for going out and waging war” at 85 when he was at 40 when he originally spied out the land. Reiterate the admonition to persevere, keep the faith and finish strong!

Announcearama: Continued prayers for Pro’s mom, my friend Mark’s son Isaac battling Leukemia and my daughter taking FINAL exam for her PTA degree. Announced OTB North GA beatdown on Saturday, Jan 4th at Brainerd NGa location off Cloud Springs Rd . Also, new 3rdF channel and pending ruck event to minister to homeless.
BALL OF MAN: Prayers for all of the above.


Moleskin

@Toetag has an impressive sense of fashion!


News

See Announcerama above


Recent Backblasts

    Introducing… the Champ!

    QIC: Prosciutto

    Date: 12/06/2019

    PAX: Walla Walla, Angel Hair, 9-Volt (Respect), Vaccine, Swipe Right, Threeskin, Plunger, John Doe, Toe Tag, Escobar, Money Ball, Bernie, Cavity Search, Coldplay, Sidekick, MaYhem (Respect), Fissure, Fastlane

    AO: Hacksaw


    Conditions

    Burpee weather, apparently. Way too much testosterone pre-F3 with guys out-doing one another. [phrasing]


    COP 1

    Mosey over past the Sherriff’s lot

    ExerciseReps
    SSH 10
    IW 10
    Hillbillies 10
    High knees  10
    Catcher stretch  aka Something Something Tea Party 10

    COP 2

    Mosey a little further to the pavillion parking lot for some COP plank-o-rama. And just like Adam Sandler says in Big Daddy – do these and “don’t let ‘it’ hit the ground.” (that-IT being your knees)

    Exercise Reps
    Plank 10
    Mtn climbers  10
    Plank jacks 10
    Plank 10
    Peter Parker  10
    Parker Peter 10
    Plank 10
    Mtn climbers 10

    The Thang

    These really suck…. So… worth it.
    Mike Tyson’s Punch-out
    Pax stand shoulder to shoulder facing the curb across from them (~15 yards; just outside of a South Carolina QB range):
    Perform 1 Mike Tyson
    *Bear Crawl to opposite curb
    Perform 2 Mike Tyson
    *Bear Crawl back to startex
    Complete all the way to 7 Incrementing at each point
    *Modification of Lunges as the movement was highly disobedient and disappointing ok….


    Mosey to Pavillion picnic tables
    Worst Merkins Ever™ Superset
    PAX were shown the F3 Chattanooga Tradmark’d WMEs
    Superset with Dips – no stopping; except that one time we won’t talk about
    2 WMEs : 20 Dips
    3 WMEs : 10 Dips
    4 WMEs : 10 Dips (may have shorted two dips on Q cadence error; sorrynotsorry– no one was upset about it)
    *And that was enough of that crap…As YHC really wanted to get to the highly acclaimed Holy Hill


    Mosey to Holy Hill
    Hill Work
    5 Burpees at bottom of Holy Hill; Bernie Sanders up Holy Hill; 5 Incline Burpees at top; run down
    5 Squats at bottom of HH; Bernie up HH; 5 Squats at top; run down
    5 Burpees at bottom of HH; Bernie up HH; 5 Incline Burpeees at top; run down
    10 Squats at bottom of HH; Bernie up HH; 10 Squats at top; run down

    Mosey back to Sherriff’s lot for some Mary
    Flutter Kicks
    Mercurial Freddie Mercuries
    LBC
    BBSU OYO
    Pretzel (L/R)


    COT

    YHC has been very encouraged by the leadership shown from the Hacksaw contingent over the past couple months at Smackdown. It’s satisfying to see the workouts bleeding over to the principles of leadership. I cannot express my appreciation enough of their support of the newer AOs and their willingness to be part of their growth and strategy.


    F3 is an oddly shaped organization where we are apart of an organization “OF” Leaders; as opposed to “WITH” Leaders (oh, and it’s FREE). Unfortunately – those organizations with “Leaders” aren’t always the best kind of Leaders.

    Good leadership oftentimes begets good leaders. I shared something I read recently:

    The leader is always striving to grow, to improve, and is deeply concerned that those around him do the same. He or she has no nobler responsibility than seeing to the personal and professional improvement of others.

    F3 Q-Source Blog

    Moleskin

    Never seen this one before – during Al Gore’s 9-Volt literally went over and hugged a shrub. I’m not sure who was holding who up – they both looked kinda pitiful.

    According to Angel Hair – I might still be able to join the Marines. #lifeGoalz

    YHC thought that choosing Escobar as the pace car today (given his knowledge and wherewithal of the scene) was slightly risky given his pre-F3 5k extra credit jaunt with John Doe and Toe Tag… YHC AAR assessment is that he did just fine

    Maybe 99 burpees and LBCs pre-F3 isn’t the greatest life choice, but Plunger, Fissure and Sidekick showed no sign of weakness or backing down.

    Motion to change “Mike Tyson’s” to Ear Biters going forward?

    Term Life Insurance > Universal -or- Whole Life Insurance – ask Bernie or MaYhem how they know. #daveRamsey


    News

    F3 Convergence for Holidays – tune into Slack and/or Preblasts for more info
    2nd Annual Tuff Muff CSAUP – Details forthcoming


    Recent Backblasts

      What The Hill

      QIC: Fissure

      Date: 12/05/2019

      PAX: Doghouse, Oil Can, Sunshine, Blindside, Bullpen, Dirk, Moses, Sinai, Moneyball, Flemish, Hobo, Skitch, Ringwald, Candu, Pink Panther (Respect), More Kowbell

      AO: Hill City


      Conditions

      40ish and dry


      COP

      Mosey to Coolidge stage instead of the Great Hall because they had a sweet Christmas tree to light our COP
      SSH x 21 IC (first 5 called cadence and went silent for the rest)
      We failed to end at the same time so 10 burpees OYO
      Fwd fold x 10 IC
      SSH x 21, another try at the silent count didn’t end well
      10 burpees OYO
      Imperial Walkers x 10 IC
      SSH x 21, last shot at it didn’t end well but no burpees, onward to boob hill we went


      The Thang

      Remix of a workout we did Nov 2018:
      We circled the light pull at the corner of Boob Hill closest to Mount Midoriyama

      Round 1:  5 Burpees, 20 merkins OYO, 20 Squats (IC), lunge walk down the sidewalk at the base of the hill then (after the pax were all lined up facing the bulge) sprint to the summit and back down to starting light

      Round 2:  6 Burpees, 22 merkins OYO, 22 Squats (IC), sub in Bearcrawl for lunge walking and sprint again and back to start

      Round 3:  7 Burpees, 24 merkins OYO, 24 Squats (IC), sub in duck walk for bearcrawl and sprint up again and back to start

      Round 4:  This time we faced the hill from the starting light and sprinted up and down to the opposite corner then 8 Burpees, 13 merkins OYO and sprint back up and over the hill

      Round 5: 8 burpees, 13 merkins OYO, sprint back up and over hill to opposite corner

      Round 6: 8 burpees, 13 squats IC, sprint back up and over hill to light

      Round 7: 8 burpees, 13 squats IC, SSH x 21 with silent counting again, we SUCCESSFULLY STOPPED TOGETHER. Our reward was a last sprint up and over the hill to opposite corner.

      Mosey back to the flag and done


      COT

      Find time today to do one thing outside your comfort zone; something positive like encouraging someone who isn’t the easiest to encourage or that sales call you don’t want to make. Push yourself don’t hurt yourself doesn’t stop after the gloom!


      Moleskin

      Oil Can nearly bit it hard on the descent of boob hill but recovered athletically. He clearly works in professional sports

      Hobo has one of the better “this is miserable” faces


      News

      Stay tuned for a North Georgia Saturday AO in the works for 2020. See Mayhem for details

      No workout Christmas day

      New Years Day convergence at Lions Den 0530


      Recent Backblasts

        BU-BURPEE, BU-BURPEE, BU-BURP (Smackdown)

        QIC: John Doe

        Date: 12/05/2019

        PAX: Laces Out (R), Newport, Pomade, Holy Kiss, Gecko, Prosciutto, Gusher, Burrito, Kickback  

        AO: Smackdown


        Conditions

        Pleasantly warm compared to the norm. It was actually warmer on the Mountain then it was down in the flat country


        COP

        Quick Mosey around the 400m track, SSH – 20 (IC), Forward Fold – 10 (IC), Willie Mays Hayes – 10 (IC), Third Grade Exercises – 10 (IC), LBAC -10 (IC), Rev LBAC 10 (IC)


        The Thang

        Burrito set the expectations high when he challenged any Q to get him to be quiet during a workout. Although no Q can control each individual’s intensity, we can certainly accept a challenge. FWIW I love the Chatter!

        Burpee Apocalypse – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1…simply put that’s (10+1)/2 x 10

        ROUND 1

        Burpee to Broad Jump (Burping Broad) in repetition to the 50 yd line; followed by 20 Air Squats, and sprint back to the start or 50yds if you’re following the math (LBC’s while waiting on the six)

        Walking Lunges to the 50yd line; followed by 10 dive bombers, and sprint back to the start…again that’s 50yds for math purposes (Hold Plank while waiting on the six)

        ROUND 2

        Burpee to Broad Jump (Burping Broad) in repetition to the 50 yd line; followed by 20 Air Squats, and sprint back to the start or 50yds if you’re following the math (LBC’s while waiting on the six)

        Walking Lunges to the 50yd line; followed by 10 dive bombers, and sprint back to the start…again that’s 50yds for math purposes (Hold Plank while waiting on the six)

        Burpee Apocalypse (Again) – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1…for you math wizzes that’s 55 total (Lead by the one and only @Gusher in prep for his upcoming VQ)

        Closed with a PAX choice and PAX lead Mary


        COT

        Contribution vs Capacity – talked about how each individual has their own unique capacity to themselves, and the amount we contribute can very. Many times we don’t contribute to the full length of our capacity. However, when we do contribute more (increase that intensity) and get closer to our capacity then we can really stretch ourselves and grow.

        Not sure it all came out that when standing in the middle of the circle, buts that at least the replay in my head:)


        BALL OF MAN: Circled up and Burrito closed us out in prayer


        Moleskin

        Does a lot of grunting count here? That and straight up silence were most of the noises heard. Well, and how my highschool whooped McCallie in baseball every year.


        NEWS

        Gusher VQ on Tuesday at Smackdown – Come support him!


        Recent Backblasts

          Don’t Forget Why You Work

          QIC: WuzntMe

          Date: 12/03/2019

          PAX: 9Volt, Mrs Baker, Sandwich, El Chapo, Clothespin

          AO: The Battery


          Conditions

          Cold.


          COP

          Run around the dog park, back to the Hot Gate, and down to the flag.
          25 SSH
          10 WMH
          20 SSH
          10 Calf Stretch
          15 SSH
          10 Lewinsky (quad stretch)
          10 SSH
          10 Forward Fold
          5 burpees


          The Thang

          11s on the bleachers:
          Dips and Decline Merkins. Air chair until six is in.

          Mosey to Hell Hill
          20 squats
          Bearcrawl Boilermaker up Hell Hill, with top man performing a burpee before last man begins bear crawl. Plank until your turn. Probably made 7 revolutions

          Wall Sit for 60 count

          Mosey to the pavilion, pick up a coupon
          25 goblet squats
          25 curls
          25 goblet squats

          Yoga mats for mary:
          20 Flutter Kicks
          20 Mercuries
          20 LBCs
          20 box cutters

          Mosey the long way back to the flags
          Time


          COT

          We just celebrated Thanksgiving, and had an opportunity to share time with friends and family. Now, it’s back to work. Don’t forget *why* you’re working as you bust your tail to finish up the year’s projects. The people in your life deserve the same energy and time that you put into your job. Remember, all the money in the world doesn’t buy you one extra second of time. Spend it wisely.


          Moleskin

          Bearcrawl Boilermakers suck. They’re even worse on Hell Hill.

          This was a workout almost tailor made for DeepDish, but the man of the hour was absent.

          Mrs Baker’s son Mustang is in the Navy, and currently in bootcamp. Word is that F3 is harder…


          News

          No F3 on Christmas, NYD convergence at Lion’s Den. Talks of a clown car to Knoxville for 12/23


          Recent Backblasts

            A Herd of Turtles Stampeding through Peanut Butter

            QIC:  Burrito

            Date: 12/03/2019

            PAX: Friar Tuck, Blind Side, Kickback, Holy Kiss, Prosciutto, Whittler, Milk Man, (Anal) Fissure, Gecko, Gusher, Pomade, Laces Out, Sidekick (Money Ball — in spirit)

            AO: Smackdown


            Conditions

            Let’s just say no one volunteered to stick their tongue to the flag pole.

            COP


            1. 400-Yard Warm-Up Mosey Around the Track

            2. Willie Mays Hayes (x12) “I hit like Mays, and I run like Hayes.”

            3. SSH x21 (Q led in cadence for first 5, then silence until 21). If we all stop in cadence, no penalty (we did it on first try!)

            4. Nick Saban (10-count) (bend forward and hold your ankles). Also could be called the Andy Dusfresne.


            The Thang

            Rocky Relay of Pain

            • Divide into teams of 3. Two team members at one goalpost, other at the opposite goalpost. Goal is to run 15 120-yard sprints, totaling one mile.
            • One man does exercises (alternating between coupon curls and coupon squats) at one end of field, second man runs the 120-yard dash, then tags the third, who has been doing exercises at the other end of the field (alternating between Merkins and LBCs).
            • Each man runs 15 sprints, with an exercise between each, alternating ends of the field.

            Crappy Partner Exercises

            • Next, partner exercises: (1) 50-yard wheelbarrow, switching off at the halfway point.
            • Then, 50-yard crab walk back.

            In retrospect, this was horrific. HORRIFIC. 50 yards is forever for both of these exercises.

            Ab Circle

            • Finished with 5-6 minutes of ab exercises (PAX choice x 1 minute/20 reps), then mosey back to the flag.

            A few thoughts:

            (1) being Q is awesome (and 10x harder than I thought it would be). I can’t wait to do it again, and make everyone miserable.

            (2) Bluetooth speakers are for the birds — my Rocky music fell a bit flat. We listened to a lot of YouTube ads while doing curls.

            (3) Whittler is my best frenemy.

            (4) Prosciutto likes to be touched — a lot. Like, everyone should hug him every time they see him henceforth.

            (5) Big shout out to those who drove up to God’s Country from Peonville to partake (Milk Man, Friar Tuck, Anal Fissure, Sidekick, Blind Side — I hope I didn’t leave anyone out).

            (6) Fissure is really fast. The white Usain Bolt.


            COT

            Who would have ever thought? My first F3 (over a year ago) was a disaster. These guys were total freaks. I wanted no part of the cult. I kept expecting David Koresh to appear and hand me a Solo cup. My aim for the next six months was to troll all living F3 frat boys.

            But then, I went back. Why? I’m still not sure, but I did (Side note — Prosciutto confessed he hoped I never came back, because my negativity would kill the positive vibe). Hahahahahahahahaha! Now, I can’t get enough. I’m thankful for F3 — it’s improved my faith, my marriage, not to mention my rockin’ bod.


            Moleskin

            Blind Side is from Mississippi. He’s not used to cold weather, so he dresses like Ralphie’s little brother in A Christmas Story.

            Gecko — huge improvement from last week’s FNG appearance to today.

            Friar Tuck — way to hang, Clydesdale. The man never gives up; proud of your effort today.

            Whittler, congratulations. You now have made my top 10 list of favorite general surgeons in Chattanooga.



            Recent Backblasts

              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

                A Little of This and A Little of That

                QIC: The Count

                Date: 12/03/2019

                PAX:  Candu, Peanuts, SunBurn, VSquared

                AO: BoneYard


                Conditions

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


                COP

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


                The Thang

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

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

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

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


                COT

                Counterama, Namerama, No Announcements.

                Leadership Lesson #5 from General Colin Powell.

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

                The Prayer of St. Francis

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

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

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


                Moleskin

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

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


                News

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


                Recent Backblasts

                  A Few Good Men and a Dora

                  QIC: u-turn

                  Date: 12/02/2019

                  PAX: Lloyd, Burrito, Couch Potato, Fissure

                  AO: The Huey


                  Conditions

                  A crisp 36 degrees with a light mist


                  COP

                  Mosey 200 meters around the track between each exercise:

                  • SSH x25 IC
                  • Willie Mayes Hayes x15 IC
                  • 10 Burpees OYO
                  • 10 Plank Jacks IC
                  • SSH x25 IC

                  The Thang

                  Dora the explorer of the Huey parking lot … two member teams with one person performing the exercise while the other jail breaks to the end, bear crawls around the island, and Bernie’s back to the starting point, then switch

                  • 100 Half Burpees
                  • 200 Merkins
                  • 300 Squats
                  • 400 LBC’s

                  For a cool down we moseyed to the Love Shack for a few wall squat exercises:

                  • Bus Drivers x20 IC
                  • Mohammed Ali’s x20 IC
                  • Joe Frazier’s x20 IC

                  COT

                  As we transition from the season of Thanksgiving to Christmas its a great time to think about how we can use what we’ve been blessed with to serve and give to others.  Christ gave the greatest gift of his Son, so what can we do during this busy season to love our neighbor.


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