Huey 20211228

QIC:  NordicTrack

Date: 12/28/2021

PAX: FNG-Coolio, u-turn, Dundee, Hasbro, Milkman, Shaken N Bake, Blue, 8 Seconds, Ducktales, Geek Squad, Doogie, Oil Change, Willie Loman

AO: The Huey


Conditions

Nice morning. 61 degrees. Low humidity.


COP

Standard warm up routine. SSH, 3rd Grade, Shoulder blasters. Oh, and 15 burpees.


The Thang

Partner Exercise
Begin by lapping around the track. Stopped at 4 stations and did 5 burpees to remind everyone where each station is. Ended up doing 15 burpees at one stop because 2 Bud Light Trucks came by, so we did not do burpees at station 4.

Everyone partnered up. Each person was responsible for doing all the reps. The partner was for encouragement and accountability. Q called an exercise, the group then performed that exercise at each station. At the end of each lap, plank/Al Gore for the six, then everyone gets a new partner.

Exercises were:

25 Merkins

25 Squats

25 BBS

50 Monkey Humpers

Ended with Circle Merkins


COT

We work 1/3 of our lives. We should not spend this time doing something you hate. If you dread going to work, consider why you are doing it.


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.]


Recent Backblasts

    It’s that time of year already!?

    QIC:  Bonsai

    Date: 12/21/2021

    PAX: Cavity Search, Picabo, Sousa, Tatonka, Toe Tag

    AO: Parliament


    Conditions

    Not bad at all, once you got moving.


    COP

    Side Straddle Hops

    Hold Plank till late PAX falls in

    Forward Fold (IC)

    Baby Arm Circles (Forward and Back)

    Seal Claps

    Rockin’ Night Clubs

    Willie Mays Hayes


    The Thang

    Glow sticks were placed on the track to mark 5 lines for suicides. In between each full set of suicides PAX performed an exercise from the list below, starting the first exercise with 20 reps and increasing by 20 reps for each exercise (final exercise = 100 reps):

    Squats
    Squat Jumps
    Bird Dogs
    Lunges
    Imperial Walkers

    PAX who finished held plank until Q called everyone in for 5-Minutes of Mary.

    Toe Tag – American Hammers
    Cavity Search – American Hammers
    Sousa – Aquamans
    Tatonka – American Hammers
    Picabo – 1-min Plank


    COT

    It is difficult to live as a christian, but it is incredibly easy to become one. All that God asks is that we confess we are sinners and believe in Jesus.

    Because, if you confess with your mouth that Jesus is Lord and believe in your heart that God raised him from the dead, you will be saved. Romans 10:9-10a

    This is an option available to everyone at all times. You are never more than one step away from salvation. No matter how much you have messed up, how bad your sins are, you can be saved in a moment.


    Recent Backblasts

      If You Had an Unlimited Amount of Legal Tender to Spend at Office Supply Could Putin Still Help You through Law School? Yes, He would Farmer Carry You all the Way to the Finish Line;;;Juris Doctor Style

      QIC:  Gusher

      Date: 12/21/2021

      PAX: Burrito, Mansiere, Squirt, Yellow 5, Shank, Mox, Zima, Pound Dog, Pomade

      AO: Smackdown


      Conditions

      The conditions were stellar for a Christmas week gathering of middle-age men stretching and moving together. The temperature was an honest 37 degrees, and honestly, it felt like it as well. The sky was clear and the visibility reached the stars. Aviation Data Service putting out some good news for pilots and some reassurances for those passengers in economy class popping dramamine with hopes of a safe trip through the skies. Flight METAR text for the morning is KCHA 211153Z 00000KT 10SM FEW045 BKN120 BKN180 05/02 A3007 RMK AO2 SLP185 T00500022 10050 20039 58015. I really have no idea what that means, but the pilots are nodding their heads like “yeah,” co-pilots moving the gears like, “yeah.” Speaking of stars — and you know you were speaking of stars — the aforementioned 37 degree temps had a tropical flair to it. Like the em dash, it was a comfortable 37. But back to the star conversation and maybe its just the season with the Star of Bethlehem firmly implanted on the gray matter — and speaking of Gray with another em dash — YHC is well nigh convinced that gazing on the galactic lesser lights, one star moved across the darkened canvas of the expanse above and settled over a place that was not so much like Bethlehem, but more like Epcot and the heart became strangely warm (nod to our Methodism and our boy JWesley). There, YHC mused quietly, lay Recycle all bundled up and getting some extra shut-eye because no doubt, he has a fast pass. There was virtually no wind this morning, save that which broke through bowels of men, and by men YHC means one man, as they he moved into the crouch position of the block swing. Calm with the occasional gust. #blessed.


      COP

      Standard Smackdown Mosey Lap because repetition is where traditions are made; SSH; WMHays, IraqiTT; Folding forward, Arm circles forward, unwind it, ray lewis it, gather at the coupons in a predestined place alongside a track that is sharper than a knife (see ray lewis).


      Farmer Carry Because Signal Mountain is the Mountain of the People

      Gotta get those forearms worked in order to write all those Yuletide Thank You notes.
      Round 1: 3 cycles: Goal line PAX 20 Merkins/20LBCs on repeat until carrier returns;;;Moving PAX farmer carries to 50yrd line, does 20 curls and farmer carries back

      Round 2: 3 cycles: Goal line PAX: 20 PJacks/20BBSU on repeat until carrier returns;;;;;;Moving PAX farmer carries to 50yrd line, does 20 block swings and farmer carries back

      Round 3: 3 cycles: Goal line PAX 20 Squats/20Leg-Ups on repeat until carrier returns;;;::::;;;;Moving PAX farmer carries to 50 yrd line, does 20 thrusters and farmer carries back

      Round 4: 3 cycles: Goal line: 20 ShoulderTaps/20Flutter on repeat until carrier returns;;;;;”’;;;;; Moving PAX farmer carries to 50yrd line, does 20 block squats and farmer carries back


      COT

      Ecclesiastes 3:11

      [11] God has made everything beautiful in its time. Also, he has put eternity into man’s heart, yet so that he cannot find out what God has done from the beginning to the end.

      All of our times/circumstances are beautifully planned by the Lord, yet are incomprehensible in their scope. And when he says God has set eternity in our hearts he is talking about the whole issue/matter of desire/pursuit and what we think will make us happy or fulfilled. Throughout Ecclesiastes, the writer is on a quest to find the meaning and purpose of life. He seeks it in knowledge, work and the things that successful work brings, and pleasure. But each of these in themselves cannot satisfy or fulfill or provide purpose because they are all finite. But if it’s eternity that has been set in our heart, then nothing finite or temporary will satisfy or fulfill. The only source of satisfaction for the eternity within us is the eternal God. Our chief desire should be the Giver and not the gifts. The answer is not to disdain knowledge, work, or pleasure, but to see them as gifts and means to praise the Giver. May our desires/pursuits reflect that and may we work hard to steward the gift well, while we desire that which is ultimate.

      CS Lewis’ much quoted statement. 

      “It would seem that Our Lord finds our desires not too strong, but too weak. We are half-hearted creatures, fooling about with drink and sex and ambition when infinite joy is offered us, like an ignorant child who wants to go on making mud pies in a slum because he cannot imagine what is meant by the offer of a holiday at the sea. We are far too easily pleased.”

      So, just a reminder for pursuing the proper balance, focus, desire, pursuit. It’s got to be something bigger than anything temporal. I find myself thinking too much on the gifts and not the Giver. Maybe I’m alone in that. Maybe not. There’s something outside of us that we need to find. 


      Moleskin

      The mosey lap around the atrophied track was silent. This evoked a sense of panic within the introverted breast of the Q. Silently, questions began to form in the cranium and fears began to swell with the immoveable force of a tsunami. Confusion settled in as there was frustration at the mixed metaphor between reality of life on a ridge and tsunami at the ocean. Obviously YHC began to fear for Recycle’s safety in the case he was planning of deep sea fishing excursion. But all of this inner monologue was brought to a screeching halt as we formed up for some warmup movements in the shape of a rhombohedron. It is always remarkable how the command to circle up can turn into almost anything other than a circle. Mansiere, the man who dispenses more knowledge than a PEZ, can break the silence with a piercing question that may at first blush seem purely hypothetical. Alas, this man trades in reality and brass tacks is his currency. If you had an unlimited amount of money to spend on office supplies, what would you choose? These are the fundamental realities. Plato positing from his cave could never concoct a mind-bending question as this. YHC fears his own first thought betrays his dearth of office understanding. Immediately, the Q lost cadence imagining a lifetime supply of Pilot G-2 0.7 multi-colored pack of pens. Mansiere and Burrito went straight to noice cancelling headphones and standing desks and mats for ergonomic chairs to roll upon with ease. Did YHC’s thoughts fast pass to the CoT with the words of CS Lewis “your office supply desires are too weak?” Yes, but then Mansiere affirmed the 0.7 ball point, which does surpass all others for its writing and underlining capabilities. Jay Bilas gushes at the Pilot G-2 0.7 potential and wingspan. Burrito chimed in with his affinity for 0.5 lead pencil to which he was resoundingly admonished as the discussion did not center on pencil. There are no scantron tests here. Then whilst carrying coupons the way a farmer carries something in each hand, Pomade announces that he is leaving the Port. Completely befuddled, the eaves dropping began. “What is this Trent Pomade is pontificating about?” He’s talking about cruise ships. Negatively at that. Now, Pomade is as cool and laid back as the mountain fog on a Wednesday morning. He settles in and crushes every workout in good weather so one can understand the perplexity here. There is no vacation spot more calm and laid back than the cruise ship. YHC would have guessed Pomade to be the King of the Lido Deck. It is not always wrong to be wrong, but this time, YHC could not be more wrong. Wrongness reached its limits with this one. The 24 hour buffet options are not enough to sway Pomade. The man loves land. And you cannot condemn a person for that. While the visibility upwards seemed limitless, things get murky when looking to the left. But one PAX three over said something about “hangover” and “Sunday night” and “it’s the most wonderful time of the year.” Now, F3 is a true judgment free zone. Planet Fitness may plaster this phrase all over their purple walls, but who wants to pay a monthly fee to have people tell you they won’t judge you when you can come to F3 for free and not be judged? Seriously, this is free of charge and free of judgment;;;;and you can drop your coupon as hard as you want on the ground. Burrito went to law school and two things got him through those years. “Hardwork and dedication?” you ask. “Wrong.” Putin and Creed. YHC cannot remember the precise details. There was a lot of discussion about Creed and something about human clay and a paper route in a suped up Mustang with Bose speakers. Honestly, things began to get a little dicey because YHC never really listened to Creed. I believe in good music that is varied. Then Burrito demanded that YHC has, in fact, listened to Creed. This dogmatism and enforced acceptance of past experiences, one guesses, is where Putin comes into the picture. Apparently Camp Vesper Point, a youth rally in nashville, and Jump Little Children have a lot in common. I do hope it is not the hallucinogens JLC may have been known to digest in the mid ’90s South Carolina music scene. Squirt is a beast and one will be bettered if paired with him for any exercise pairing. There are seven point nine billion people in the world according to the Worldometer. Ten showed up to Smackdown. Some had to miss because of circumstances that demanded absentia. You know who you are and you are not forgotten. The ten, plus the excused absences, make up quite possibly the best of the best of the seven point nine billion. It is a privilege to move about the track with these HIM. Is it the most wonderful time of the year? Yes, Virginia, there is a Santa Claus. And let it be stated again for the record, Zima is the coolest. The Outkast once asked, “now, what cooler than being cool?” “Zima,” was the answer André 3000 was looking for. He never found it and that is why they broke up. Do not forget your history. Coffee is now done.


      News

      Playlist from high school (92-95) and there will be no apologies for that.


      Recent Backblasts

        Leg Day Dora at Lion’s Den

        QIC:  Blackout

        Date: 12/20/2021

        PAX: Back Pew, Friar Tuck, Pink Panther, Roomba, The Count, Transplant

        AO: Lion’s Den


        Conditions

        Low 30s. Cold, but we made sure to move around to stay warm. Very minimal wind.


        COP

        Mosey to Track

        • FF oyo
        • WMH x10 IC
        • SSH x20 IC
        • LBAC x 10 IC
        • RBAC x 10 IC
        • 10 Tempo Merkins IC

        The Thang

        PAX partnered up in one corner of the track for DORA style exercises. One PAX perforemd exercises below (Cumulative reps per pair) while the other ran the length of the track and then ran back. Exercises were as follows:

        • Bonnie Blairs – 75 reps HC
        • Reverse Lunges – 100 reps HC
        • Air Squats – 150 reps
        • Pickle Pointers – 200 reps
        • Toe Merkins – 250 reps
        • Pickle Pointers – 200 reps
        • Air Squats – 150 reps
        • Reverse Lunges – 100 reps HC

        Q called the DORA with 5 minutes left. Lunged 25 yards on track and then performed wall squats for 1 minute; Lunged 25 years back to corner of track. Wall sits until time.


        COT

        Spoke about the Christmas Story in Luke and how it has got me thinking about the plans we make for our life and how we sometimes stray from God’s plan to make our own. In the story of Jesus’ birth, Mary was a young teenager when she was approached by the angel telling her she was to give birth to the Messiah. The reality is, Mary had plans. She was to merry Joseph, grow up and start a family. She must have been terrified. However, she did not let the fear overcome her, she stuck with the plan that the angel laid out for her. So many times in life, the reality is that we make our own plans. We know how we want our days, weeks and even years to end up. In the end, we must shift our way to thinking to allow God’s plan to enter our hearts, especially when we least expect it. We must allow God to interrupt our lists and our plans so that we can live in glory for him. My challenge to myself and all PAX in attendance was to be open to interruption from God’s plan. It is always better than our own plan even when we don’t feel like it is.


        Moleskin

        First three PAX to show up (myself included) are all dealing with upper body injuries/pain of some sort. PAX asked Q to modify with less upper body. Turns out Q already had a Leg Day planned. Worked out great!

        PAX are well aware of their own limitations….especially when it comes to 200 pickle pointers. “We will never last that long”


        News

        Chubby’s Helping Chatt’s Homeless Ministry on Monday nights 6-8pm.

        See 2nd-f and 3rd-F channel for opportunities as they arise.

        Fourth-F weekend in May, reach out to WuzntMe for details.

        Convergence Christmas Eve at 0700 at Anvil and New Years at Anvil time TBD


        Recent Backblasts

          Musical Chairs – Track Style

          QIC:  Blackout

          Date: 12/14/2021

          PAX: AOL, Cavity Search, Face Plant, iLean, Mandela, M.I.A., Tatonka, Toe Tag, WeBlow

          AO: Parliament


          Conditions

          Stupid Cold


          COP

          Mosey to Track

          • SSH x20
          • Willie Mayes Hayes x10
          • Forward Fold OYO
          • Arm Circles x10
          • SSH x25

          The Thang

          Workout consisted of splitting the 400M track into four quadrants (2 straightaway quadrants and 2 curves). PAX ran (it is track day after all) until whistle blew from Q. Q had watch set to blow whistle at 2,3,4, and 5 minute intervals. Once whistle blew, PAX did the following depending on where they were on the track:

          • Quadrant 1: 25 Burpees
          • Quadrant 2: 50 Merkins
          • Quadrant 3: 50 Squats
          • Quadrant 4: 50 BBSU

          Q went until he had been in all four quadrants and then switched the exercises above to 10, 25, 25, 25 for remainder of time. Did this for 30 minutes.

          Finished with two laps of Indian Runs followed by a final blow of the whistle in the burpee quadrant for 10 burpees. Closed out with 100 Toe Merkins for fallen F3 brother from F3 Franklin.


          COT

          Shared some words about being willing and able to “have the hard conversations”. So often, I get caught up in letting others handle it or avoiding those conversations when it comes to situations that are unjust or potentially could cause conflict. As leaders, one of the things we need to be able to do is to hone our skills in that area so that we can have those hard conversations. The reality is, we live in the 21st Century where nearly everything is considered offensive. We can’t let that stop us from starting the hard conversations, calling out what is unjust as unjust when we see it and making the tough decisions if needed after those conversations. This is great skill to work on for myself and many other PAX of F3 Chattanooga.


          Moleskin

          Discussed this workout plan with MIA at work day before, he said he would come because he like the concept. I did not, however, disclose the rep counts, which was a point of contention at the beginning…..

          Lots of good run groups formed with MC abound.

          Cavity Search got stuck with 25 burpees back to back, he thought it is because I was doing it on purpose, but really he is just very skilled at keeping the same pace in his laps. I call that skill, not coincidence!


          News

          See 2nd-f, 3rd-F and 4th-F channels for information

          Christmas Eve Convergence at Anvil 7:00 am Friday 12/24


          Recent Backblasts

            So…..Unpredictable

            QIC:  Mr. Clean

            Date: 12/13/2021

            PAX: Back Pew, Friar Tuck, Pink Panther, Spirit Fingers, FNG – Snoozy, Thermostat, Transplant

            AO: Lions Den


            Conditions

            31 Degrees. Frosty.


            COP

            SSH x20 IC
            Forward Fold OYO
            Yoga


            The Thang

            Predictable Ladders

            15 Reps of Each Exercise
            1. Shoulder Press
            2. Bent Over Rows
            3. Curls
            4. Kettle Bell Swings
            5. Merkins
            6. Wide Merkins
            7. Diamond Merkins
            8. Leg Raises w/block
            9. Heel Touches — Hard Count
            Short Mosey Around Parking Lot
            Rinse and repeat this routine dropping one rep.

            It was after the round of 13 reps Back Pew “wondered” if anyone has ever done one of these very predictable workouts, and then suddenly changed it to “freak everyone out”. Feeling obligated to honor this “request”, we took a bit of a detour on the mosey. –Insert– “Thanks goodness, we are now back in our safe space” -Pink Panther.

            Unbeknownst to the Pax, I already had some “unpredictability planned involving the hill by the JROTC tower.

            For rep sets 12, 11, and 10, we interspersed them among Block Bears up and down the hill, as well as, Murder Bunnies up and down the hill.
            75 reps of each exercise completed.
            We finished with 5 blockees due to the missing flag.


            COT

            Yesterday during a run with longest grade of the run, I developed my COT for this morning. Yes, that’s the complete truth. As I was running up hill, I thought of those most important to me including the men of F3; because, hey I probably don’t make it up that hill without them.
            Growing up, my daddy always said; “ain’t no hill too high, son”. I’ve finally realized that I actually love the uphill run. Hills really get a bad rep from most runners. Those who run avidly and those who do so begrudgingly tend to have a similar outlook on hills: they suck.
            Here is the thing: they don’t suck. Why? At the top, we have a glorious view not seen from the valley. At the top, we realize something difficult was accomplished. At the top, we realize the difficulty actually makes the view even sweeter.
            Embrace the hills in your life, look to complete them with more speed and/or efficient the next time you face one.


            Moleskin


            News

            Chubby’s Homeless Ministry
            Christmas Eve Convergence — Anvil — Nantan change ceremony


            Recent Backblasts

              This ain’t Parliament but we got FUNK B’LEE DAT

              QIC: Prosciutto

              Date: 12/09/2021

              PAX: Bada Bing, Blow pop, burrito, Cankle, Friday, Gusher, Mansiere, Pediasure, Pomade, Pound Dog, Shank, Screwball, Squirt, Recycle, Yellow 5, Zima

              AO: Smackdown


              Conditions

              If there were any questions about the toughness of the pax on Signal Mountain, they were more than answered on this day, the 9th of December, 2021; year of our Lord. Temperatures having dipped into the bottom 30s and frost present on the grass tips could have been enough to keep the boys (nay, Men!) at bay, but it did not seem to have any effect at all.

              To set the scene, guys were showing up at 5:28, 5:29. Those who were standing there awaiting instruction were wondering if a 1 minute call would happen [spoiler: it didn’t].

              Mansiere’s over there just looking as uncomfortable as ever because his 5:30am routine has been broken, the time is not being adhered to, the disciplined machine that he is begins to show concerns and doubt of what is to come. He offers some unhanded comments about talking too much. Whatever Mansiere, Walk your fish at Food City.

              Burrito tries to goad YHC to start, he shouts things that most would think were insensitive. “Are we going to workout?”, he says. “It’s 5:30am…”, he offers… “Do you know what you’re doing?”.

              Zima, Recycle and Blow Pop, three bastions of F3 Signal Mountain, are not phased. They know what they came for and they’re here to get it.

              Bird Lover (Shank) is on time. Let it be known, let it be written and it is done.

              Gusher, Bada-Bing (he’s earned the hyphen; F3 version of the twitter check), anxiously await in their cool-down pose from their 5am jaunt.

              Pound Dog onlooking in a very judgmental-style pose.

              Yellow 5 and Screwball (aka Wait List, Roger Dorn) also stand idly by, some of the last giants still living among this ridge; shivering but kindly awaiting as well.

              Meanwhile, YHC prepares the set and the playlist with the musical accoutrement. Time is moving very fast now, well beyond 5:30am. The crowd is growing ever more restless and the Q must deliver something… anything. Now, to be fair, I’m familiar with the disclaimer; some guys are so good at this. I, however (comma for effect) am definitely unable to deliver it poignantly and succinctly. So, at this point, I deliver a stream of consciousness, all the while assuming responsibility of everyone there; I also said something about if you get hurt, I am not only to blame, but am also open for being sued in a court of law. So, I win the dumbass award and need to go to after hour tutoring with Zima to learn about how to commit things to memory better.

              The playlist begins, entitled “Funk B’lee Dat”; and it is. Even George Parliament would be proud.


              COP

              Some sequence of SSH, Mtn Climbers, High Knees, ST Merkins, Willy mays hays, forward fold, etc for blow flowing.

              Form two lines of equal length and do an Indigenous People’s Run


              The Thang

              [Stolen from a Q I did one year ago – almost exactly] – with slight variation1

              5-10-15-10-5
              For each number of reps, perform Block Swings then the called exercise to match that same set of reps; after you finish the last set of reps, bear crawl 15 yards, then lunge back. So:

              05 Block Swings (BS)
              05 Hand Release Merkins (HRM)
              10 BS
              10 HRM
              15 BS
              15 HRM
              10 BS
              10 HRM
              05 BS
              05 HRM
              Bear Crawl
              Lunge Return
              Walk around behind the stadium bleachers and do five (05) Burpee Pull-Ups1

              This was the first round of 4 total completed.
              The other rounds were:
              Goblet Squats
              Alpos
              Curls

              One more indigenous people’s run for a cool down and then some abdominal exercises to close out


              COT

              In the Bible, Paul shares some of his great wisdom in the sequel to his first [fire] mix tape to the Corinthians ( 2 Corinthians 12),
              ( AKA “the second epistle”,
              AKA “I’ll show them Number 2”,
              AKA “How to hit your second shot first”,
              AKA “Oops! I did it again!”,
              AKA “And another one!” (you thought DJ Khaled came up with that?, pffft)
              )

              he writes on the topic of finding happiness in weakness in verse 10, he writes
              “that’s why I take pleasure in my weaknesses, and in the insults, hardships, persecutions, and troubles that I suffer for Christ. For when I am weak, then I am strong.”

              We can take solace in the fact that our God is great, his son was equally amazing. Jesus suffered the depths of suffering we cannot ever realize or even know. Our worst of times were already paid for as Jesus endured the cross. Because of this, in our weakest moments, in our weakest times, we need to feel stronger than ever. We need to understand that finding happiness in those depths is our way of honoring our God and his son in all that they did and continue to do for us.

              If you cannot take pleasure in the toughest of times, what makes you think that you’ll find pleasure in your best times? Battle through the difficulties, endure them while finding that happiness and that gratitude and give thanks to God for the difficult times. Have trust in Him that He can and will deliver resolution.


              Moleskin

              The playlist rivaled my personal copy of Pure Funk Volume 3 that I bought on tv back in 1996. BMG Music deliveries in the mid-90’s were like Santa delivering gifts in the off-season. 12 cd’s for $0.01 = deliveries in your mailbox every day.


              News

              This concludes the backblast.


              Recent Backblasts

                Burp N Merk “Special Delivery”

                QIC:  Stork (VQ)

                Date: 12/09/2021

                PAX: Sousa, Uncle Joe, Lanyard, Blue, The Count, Mayhem, Dolly, Rodeo, Cart Girl, Gilligan, Dundee, Mandela, M.I.A., Choo choo, AOL

                AO: Legacy


                Conditions

                31 Degrees, Cold!


                COP

                20 SSH

                FF oyo

                WMH -10

                Lil baby arm circles 10 each way

                Cherry pickers 10

                Seal claps 10

                Overhead claps 10

                Michael Phelps oyo

                Mosey with block to work station


                The Thang

                Part 1 Mini Dora

                Partner up, together pax team performs 75 lt dans, 150 dips, 300 LBC.  While one pax works on that, the other travels with block quickly to station 2 where a 25 rep exercise is performed then mosey back with block to switch with partner.  Station 2 exercises with block- curl, shoulder press, calf press; around the world, squat-thruster, bent over pulls (each arm).  Each pax completes these 4.

                PART TWO-Burp & Merk

                Pax Circle up, We Had 16 pax, Twp Pax were selected, one on each side of the circle. The two pax that were selected drop down do 1 burpees & 1 Merkin, Then the next pax to the left of them do the same. this repeats until it reaches the two pax who originally started, then they do 1 burpee & 2 Merkins, circle moves to the left. Trend continues all the way up to 1 burpee & 10 Merkins, then back down the ladder. Total ends up being 20 Burpees and 100 Merkins

                Part 3 – absolution 5 in cadence then 5 oyo or until time ends

                Combination of a Groiner, Mahktar N’ Diayes, and Chilly Jack, done on an 8-count cadence. An awesome core and upper body workout that is both the solution to flabby abs, and a reason to beg absolution for your sins. Start in plank position and perform a single Groiner (cadence “1” jump feet forward, “2” jump feet back), then Mahktar N’ Diayes to Chillcut position (cadence “3” & “4” with drop to each elbow), then Chilly Jack (cadence “5” feet out, “6” feet together), and finally Mahktar N’ Diayes to plank starting position (cadence “7” and “ONE, TWO, etc.” with rise on each hand). Best done in mulch, dirt or at edge of grass and asphalt/concrete so hands/elbows can be on grass while feet have traction.


                COT

                Q talked about the story of David and Goliath in I Samuel 17. From that story we learn that giants in our life are often not of our own doing but places there by God.  If we let giants hang around in our lives they tend to invade our space.  Giants are truly giants when looked at through our weak eyes but are actually dwarfs when we see them as God sees sees them.  Do you have big problems and a small God or do you have a big God and small problems?

                Q related how this year he has faced more giants than he could bear and like the Israelites gave up. Then having fellow brothers encouraging him in their struggles and with their silent unspoken accountability to the gloom and DRP when Q joined F3 he was able to face his giants.


                Moleskin

                We had a nice showing for the VQ! Mumble Chatter was present, There wasn’t really a “trumpet” section as Sousa hadn’t had the correct food the night before, no-one knows what food that might be, but he was significantly more quiet on this morning. we also got through a workout with sousa there and the block he was using survived…….Always a good thing when a block that sousa doesnt own makes through a workout. There were many comments about pax’s legs feeling like jello, between the Lt Dans, and the squat thrusters, maybe a few choice curse words….many “Thats what she said” Comments during the Burp N Merk. when the Q suggested we modify to increase the speed, it seems like most of the pax were used to shorter bursts of increased speed for minimal amounts of time. none of them are built for endurance. Also with all the up and down during the burp n Merk the Q was hoping that it would increase his deliveries in 9 months, but that would be “Hard” to do since we were on pavement………


                News

                Chubbys

                Convergances both Chirstmas and New years day

                12 Miles Ruck with Tipper and mothballs coming up, Date & Time Coming Soon


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                  Dora BOMBS With the “Old Guys”

                  QIC:  AOL

                  Date: 12/2/2021

                  PAX: Pipeline, Mandela, Abercrombie, Mrs. Baker, 9 Volt, Deep dish, Clothespin

                  AO: The Battery


                  Conditions

                  42 Degrees, i say cold (M.I.A has other thoughts)


                  COP

                  SSH X15

                  WMH X 10

                  LBAC X 10 (FWD & REV)

                  SEAL CLAPS X10

                  CHERRY PICKERS X 10

                  CHINOOKS X 10

                  SSH X15


                  The Thang

                  Partner Up:

                  1 PAX does Alligator Pushups around the circle of cones. (approx 20ft Diameter Circle)

                  Other PAX does BOMBS: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.

                  Switch until done.

                  Note:  Modified to do lunges on 3rd switch and back to alligator merkins after 3 more switch’s then back to lunges to finish out.

                  Round 1:

                  Run to top…

                  15 LT Dans at the Top:

                  Back to bottom of hill…

                  15 Kracken burpees

                  Back to the Flag…


                  COT

                  Characteristics of authentic manhood

                  1) Rejects passivity

                  We are not just sitting on the sidelines, not doing anything, we are not letting our wives, make all the decisions…passivity looks like…

                  2) Expects God’s greater reward

                  We take time out of our day to spend time in his word, we go about our days knowing our days may not be easy, but we push through, give God the glory in all that we do, and praise Him for all he does for us. 

                  3) Accepts responsibility

                  We take responsibility when we do wrong, we are not placing blame on others, we step into the hard times in life, admit where we are wrong, or where we mess up, move on and learn from it.

                  4) Leads courageously

                  We get out of our comfort zone, leading is never easy, for someone like me who doesn’t like being in the forefront, especially leading a mens workout group. But we step into those roles, and lead, even though a lot of times we may be afraid or scared.


                  Moleskin

                  The morning, weather wise was a pleasant one, felt a bit warmer than the temp showed, the grass was dry so we stayed there. YHC forgot his speaker, so there was no music to provide something in the background. but we couldnt let that stop us, there was mumble chatter all around, Deep dish did’nt sound like he was enjoying it very much, there was at least one comment about the workout being “stupid” which is fair, but that just made most of us think of Coldplay. the Alligator Merkins around the cones that were set up, was not fun, we switched to lunges, which made the squats that much worse. all the moans and groans from the pax may have been warranted, or it could just be that The Battery is an “older” AO and the Pax that regularly attend there are all on medicaid and Social Security, Never the less we still had to put the work in, Old guys or not. Special thanks to Cooter (who has never hurt anyone) for the AOQ swap. i look forward to being back up there soon.


                  News

                  Chubby’s

                  El Chapo and The IFN, needing Hot Chocolate Donations (powdered)


                  Recent Backblasts

                    Smackdown Double Down Without Gusher

                    QIC:  Recycle

                    Date: 11/30/2021

                    PAX: Friday, Mansiere, Mox, Old School (RESPECT), Pomade, Pound Dog, Pomade, Warlord, Yellow 5. Gusher was not there.

                    AO: Smackdown minus Gusher


                    Conditions

                    A brisk 35 degrees at the disclaimer. Gusher was not there, but had he been, he could have told us about the status of the anemometer, wind vane, pressure sensor, thermometer, hygrometer, and rain gauge.


                    COP

                    SSH x20 IC
                    FF OYO
                    LOR OYO
                    ROL OYO
                    WMH x10 IC
                    TGE x10 IC
                    MCPU x10 IC
                    LBAC x10 IC
                    Rev x10 IC
                    OP x10 IC
                    MNC x10 IC
                    SSH x10 IC


                    The Thang

                    Doubling Down on 11

                    Double 11s. 4 stations around glass shard track.

                    Burpees on home and visitor sides. Start with 10 at each station.

                    4 count American Hammers behind goal posts. Start with 1 at each station.

                    Method of travel between stations? Glad you asked. (Gusher would not know because he was not there).

                    PAX choice between mosey, Bernie, walking lunges, and bear crawls from station to station.

                    The catch: you can only use each method of travel between stations one time each lap.

                    Flutter kicks x10 IC

                    TIME


                    COT

                    Gusher was not there to check my math on this, so my apologies if the numbers are off.

                    I have been told by a very trustworthy source (the internet) that a phrase similar to “do not fear” appears 365 times in the Bible.

                    I also have a source that tells me that there are 365 days in a year!

                    You probably have a lot going on today. Email is full, voicemail is full, schedule full, family stress I am sure. If you are like me you wish you could just plop down on the couch and watch football and eat Thanksgiving leftovers.

                    You have real stress in your life. There is no denying that.

                    There is also no denying that God is real.

                    He put that “do not fear” in the Bible so many times so that you would hear him. Every day. Trust in him and do not give in to that fear.

                    Live courageously. That doesn’t mean you won’t have fear or stress or anxiety. Courage is not the absence of fear. Courage is moving forward in spite of that fear.

                    Trust in God and live courageously!


                    Moleskin

                    Playlist: Tantric, Nirvana, Stereo MCs, Alice in Chains, Jay-Z (the real Jay-Z, not @Pediasure cause he wasn’t there either), The Offspring, The Black Crowes, LL Cool J

                    Gusher was not there;;;;;

                    Zima is close to being back!

                    Mansiere is a pickup man now. Welcome to the club!

                    The bear crawls lasted for two laps. But Yellow 5 wanted some bear crawlin’ and I am a man of the people.

                    The Smackdown track is made of broken glass. That is the only explanation for how my hands feel this morning.

                    This concludes the announcements.


                    News

                    Natty Light Wednesday, Bada Bing Thursday, Zima Saturday. Strong Mountain Man days coming up!


                    Recent Backblasts