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The Chad – Legacy Edition

QIC:  M.I.A.

Date: 11/11/2021

PAX: AOL, Blackout, Blair Witch, Gilligan, John Doe, Mayhem, Mr. Burns, Radar, Rollback, Sojourner, Sousa, Spirit Fingers, Spooner, Stork, The Count, Toto, Uncle Joe

AO: Legacy

Conditions

High 40s with minimal wind chill. We were warm.

COP

Disclaimer was claimed, then we moseyed to picnic tables. There was no COP

The Thang

PAX paired up with a partner.

Each pair completed 100 x Step ups with coupon/weighted vest/ruck.

Each pair completed 22 World War II Sit-ups.

Repeat x 10.

Repeat x 7 + Each pair of PAX complete 300 final step ups.

COT

This is a modification of the Hero Workout “The Chad”, which is a memorial workout for Chad Wilkinson, who served 22 years on active duty including years in Navy Special Operations, before he took his own life in 2018.

A shocking number of veterans take their own lives. Many have heard the statistic that it has been as many as 22 veterans a day. While statistics fluctuate, more than 6,000 veterans have committed suicide every year since 2007. YHC encouraged the PAX to reach out to the veterans in their lives to make sure that they know that they are loved and never alone.

Last year Veteran’s Day was YHC’s 1st F3 Post. At that time, YHC checked many boxes of how one would describe a sad clown. In the last 365 days, YHC has posted ~270 times, ran more 5k5as than can be counted (without a premium Strava subscription), lost 75 pounds, dropped a one mile run from an 11 minute event to just over 7 minutes, and has reduced his waistline from 46 to a 38. As good as that all feels to have accomplished, it doesn’t measure the improvement in his life.

“An unfit man is unfit to lead.” Today, largely due to the brotherhood of F3 this PAX is a better husband, father, brother, leader, and man than before.

Moleskin

F3 Chattanooga has some smart PAX – YHC thinks most of them caught on the the pattern by the time we reached the 4 set of step-ups.

“Are these regulation height steps?”

“Who would have thought that 2 inches more would make this much difference.” Radar

“Who has an empty rucksack?” Sousa

News

Thanksgiving Convergence; See Convergence-CSAUP for more details on the festivities for that morning.

Happy Veterans Day to those who have served our country.

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Arma-cides and Blocks

QIC:  Blackout

Date: 11/10/2021

PAX: Cavity Search, Choo Choo, Clothespin, Dimples, Face Plant, Jaws, Meow Mix, Pocket Taco, Rite Aid, Second Base, See Through, Toto

AO: Parliament

Conditions

Perfect! High 40s with minimal wind chill. AKA “Silkies Weather”

COP

Mosey to corner of track with block

  • FF OYO
  • SSH x25
  • WMH x10
  • LBAC x15
  • RBAC x15
  • Seal Claps x15
  • Mini Burpee Apocalypse (5,4,3,2,1)

The Thang

PAX paired up with a partner. Did exercises DORA style. There were two sets of cones set up from the start line; one about 25 yards from start and one about 50 yards from start. Once partnered up, one PAX began the exercise from the list below while one ran the suicides. Second PAX ran to first cone and did 10 merkins, run back to start; Run to second cone, do 3 burpees and then run back to start. PAX then flipped exercises and suicides until reps were achieved cumulatively. After about 10-15 minutes, we switched to 5 merkins and 2 burpees. After about 10 more minutes we switched to 5 merkins and no burpees. PAX enjoyed that audible!

DORA Exercises – all with coupon

  • CPRs – 50
  • Tricep Extensions – 100
  • Incline Merkins – 150
  • Shoulder Presses – 200
  • Curls – 250

If finished, worked way back down from 250 to 200, 150, etc.

Finished last 5 minutes with MARY

  • Cavity Search – American Hammers IC
  • Choo Choo – Hello Dollys IC
  • See Through – LBCs OYO
  • Jaws – Freddie Mercuries OYO
  • Pocket Taco – Flutter Kicks OYO
  • Rite Aid – Leg Raises OYO
  • Second Base – Low Plank
  • Dimples – Leg Raises OYO

COT

Spoke this morning about being there for others. Specifically, I talked about how when we get out in the gloom early with our F3 brothers, and we pair up for DORAs, it is easy to find the motivation and actions that will help make sure we carry some of our brothers burden. The motivation men find out there behind strength, core and cardio exercises is unbelievable when you know doing 75 reps for your partner is better than 50, we push through! I got to thinking about this concept in life. While we are all very good at doing this in the gloom with DORAs, do we stop to think about out F3 brothers, our family members, our colleagues, even strangers, when they are struggling? Can we find the right words or actions of comfort. As men, it is harder to be there for each other in this way than by running or doing reps. It is important we find ways to make sure we carry this outside of the gloom when we find that a brother, or anyone for that matter, needs us at 5:30 pm instead of 5:30 am and in a mental or spiritual way instead of a physical way with reps. Something to keep in mind and challenge ourselves to be better at going forward, myself especially.

Moleskin

Meow Mix is back, Q got so excited seeing him run up that cadences were thrown off during COP.

Tuesday had John Doe and Burrito at same workout; For some reason Wednesday seemed relatively peaceful and quiet!

Broke Second Base’s block “cherry” Turns out he likes his workouts “hard”.

PAX verbally cheered with burpees at second cone were called off. Turns out, nobody actually likes burpees, except maybe Gretel….

News

Thanksgiving Convergence; See Convergence-CSAUP for more details on the festivities for that morning.

Keep bringing guys out!

Happy Veterans Day to those who have served our country and Happy Birthday Marines!

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    The Frogger Workout

    QIC:  Shamu

    Date:  11/5/2021

    PAX: Friar Tuck, Fissure, Blindside, CareBear, Transplant, Doogie, Sandbag, Thermostat, Oil Can, Yellow 5, Roomba, Ponce de Leon, Sling Blade

    AO: Lion’s Den

    Conditions

    A cool crisp 39 degrees with clear skies.

    COP

    High knees x 20 IC (40 total)

    Star Jumps x20

    Little baby arm circles x10 IC

    Right over left and left over right hamstring stretch X10 IC (holding each position for full count)

    Willie Mays Hayes x10 IC (holding each position for full count)

    Standing quad stretch x10 IC (holding each position for full count)

    The Thang

    Mosey to the start of the straight away. PAX circled up.

    Push up plus/”Merkins” with a plus x20 IC (40 reps total). -Emphasis is upon keeping elbows straight entire time and focusing on rounding the back (like a cat) to separate the scapula (shoulder blades) and pushing the spine towards the sky. Helps to strengthen the serratus anterior and lower traps which helps prevent winging of the shoulder blades and rounding of the shoulders/back.

    Prevent Shoulder Impingement | Pacific Paddler Magazine

    Ys and Ts and As (arm raises) on stomach x20 IC (40 reps total each position) to strengthen back – positions Y (image 4), T (image 2) were completed in addition to an “A” position with arms more down at your side and the pinky fingers pointing up toward sky.

    Prone ITWYs for Shoulder - Ask Doctor Jo - YouTube

    Side planks with leg lifts toward sky x10 IC (20 reps total)

    SIDE PLANK LEG RAISE - Exercises, workouts and routines

    Plank Superman alternating opposite arms and legs x20 IC

    *JUMPING PORTION

    Leap frog race (about 40 yards) – PAX paired up and lined up in a straight line and leap frogged over each other. Basically repetitions of deep squats

    Broad jumps into a controlled squat (about 30 yards) – emphasis on soft landings

    *FINAL PHASE

    PAX gathered at base of hill. Perform one set of 20 of each of the following 3 exercises. In between each set, each person to shuffle up/down the hill as instructed (side shuffling with slight knee bends up the hill to 2nd street light or cone, turn 180 deg and continue up the hill shuffling to the 4th street light. Turn 180 deg again and shuffle downhill, once again turning 180 deg at the 2nd street light).

    Spider-Man/”Frog” Merkins x 20 soft count

    Cobras x 20

    Leg drops x 20 for abs

    PAX to continue to repeat entire cycle until time was up

    Moseyed back to starting position in parking lot.

    COT

    Infinitely Valuable

    “For just as the body is one and yet has many parts, and all the parts of the body, though they are many, are one body, so also is Christ.” -1 Corinthians 12:12

    The apostle Paul speaks of our spiritual gifts earlier in the chapter and the important role that each member of the Church plays. I shared with the PAX my struggles with insecurity and self-worth throughout my life, especially before I became a Christian. My 5 year old son has some mild special needs which affects his social skills mostly and it’s difficult to see him struggle with some of his interactions with his peers. We have a responsibility to teach our children that they are infinitely valuable to God, independent of their performance. It’s easy to show more praise or favoritism towards our sons or daughters who are more athletic or more academically gifted without even realizing it. This can be detrimental for the siblings that feel that they will never be able to live up to those standards. This can be applied to any of us as well. We are all infinitely valuable to God, independent of what our performance is because we are all created in God’s image. No matter what your past was like or what sins you’ve committed, you’re never too far from God. It only takes one step to turn around, repent of your sins, and to follow Christ. If you are a Christian who has trusted in Christ as your Lord and Savior, you have been forgiven. We are so valuable to God that He sacrificed Himself on a cross for us. We need to also remember that we are no better than anyone else. “For all have sinned and fall short of the glory of God” (Romans 3:23). We all need God’s forgiveness.

    We need to let our wives and children know that they are infinitely valuable. We need to be intentional about spending quality and a good quantity of time with them (you cannot expect to build a relationship on 5 minutes every couple of days). Seek out that one neighbor or coworker that God has placed in your life to reach out to. You may be the one person that reaches out to them to lead them to God. See the value in each person.

    Moleskin

    • “This is a warm up?” (in response to the star jumps)
    • I told them that we will use bricks for the Y’s, Ts, As next time. Someone said “Yes, next time.”
    • Leap frogging over and over was more of a workout than most expected as the breathing got heavier towards the end.

    News

    Thanksgiving Convergence at 6am (Thanksgiving Day) with a 5K following.

    Special business meeting on 11/14 at 4pm in the Fellowship Hall at Red Bank Baptist Church to discuss establishment of a Christian academy as announced by Blindside

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      SPORTS!

      QIC:  Starbucks

      Date: 11/02/2021

      PAX:  Gretel, Dundee, Roomba, Blue, Oil Change, Shake N Bake, Hasbro, Milkman, Doogie, Hoveround, U-Turn

      AO:  The Huey

      Conditions

      46 degrees with a slight drizzle. It smelled clean.

      COP

      5 Burpees OYO

      15 Squats IC

      10 Little Baby Arm Circles (LBACs) IC

      10 Reverse LBACs IC

      10 Seal Claps

      10 Willie Mays Hays

      10 Third Grade Exercise

      25 Side Straddle Blocks IC

      The Thang

      It’s that time of year where football, baseball, and basketball are all being played. It’s a heck of a time to be alive. To celebrate, we did a SPORTS-themed workout.

      Basketball

      We started on the basketball court and worked on our fundamentals:

      Jump Shooting: 100 Bobby Hurleys

      Defense: We did a slide drill. With our butts down, heads up, and arms extended, we shuffled side-to-side across the court touching each line before returning back to the side-out line. Basically a sideways suicide.

      Rebounding: 20 Side Straddle Blocks

      Tennis:

      We moved next door to the tennis court and worked on our serves:

      5 Woodchoppers in each direction

      Carry block to other service line.

      4 Woodchoppers in each direction

      Carry block to other service line

      3….

      2…..

      1.

      Baseball:

      On to the baseball field to work on our base running. The plan was for us all to hit a Cycle (single, double, triple, and home run), but we came up a little short because of time constraints.

      Bear crawl to first base. 1 Burpee. Crawl bear back home.

      Bear crawl to second base. 2 Burpees. Crawl bear back home.

      Bear crawl to third base. 3 Burpee. Crawl bear back bome.

      Bear crawl all the way around the bases. 4 Burpees. Bear crawl back around the bases.

      Football

      We went to the football field, aka the parking lot, to work on our lead blocking:

      Overhead walking lunge 10 yards – 10 Thrusters – Carry block back to start

      Overheard walking lunge 20 yards – 10 Thrusters – Carry block back to start

      Overhead walking lunge 30 yards – 10 Thrusters – Carry block back to start

      Overhead walking lunge 40 yards – 10 Thrusters – Carry block back to start

      …

      With about 2 minutes left, I remember that I had failed to honor the late, great, Kobe Bean Bryant. So we dropped our blocks for a quick 81 Bobby Hurleys (or as many as possible) until the clock struck 6:00.

      COT

      The Standard is the Standard.

      And things of that nature.

      Moleskin

      Who knew that Shake N Bake was a prophet? When I said that this is the time of year that we have all the major sports playing, Shake N Bake proclaimed that baseball would be lasting exactly 1 more day. I turned on the news this morning to learn that baseball had ended. Well done Shake N Bake.

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        Carotid Cardio Cleanout

        QIC:  Prosciutto

        Date: 11/01/2021

        PAX: 8 Mile, Bada Bing, Blowpop, Burrito, Friday, Mansiere, Manscaper, Squirt, Zima

        AO: Convoy

        Conditions

        The cool, fall-like temps upon us and all of the northern signal mountain hemisphere constellations in full view. Someone mentioned the big dipper, but I was certain I was wearing shorts long enough to hide it (hmmm, maybe not); and it was dark… Probably a good time to make this note for future attendees not aware – arriving before ~5:25am at Convoy – it’s pitch black with the parking lot lights set to the off position (Burrito’s trying to save convoy on the utility bill, I suppose). Early risers and gloomers were able to appreciate the wonder of the cosmos, good thing too, because otherwise we’d be forced to actually look at one another. Eek! And I thought Halloween was behind us!

        For those attending, I tried to start us at 5:26, but the ceremonious pax vetoed that notion; “it’s not 5:30!”, Burrito insisted.

        On this, the 305th day of the year, the Catholic in me was mindful that today is an observed holy day; All Saints’ Day. Interesting fact for the day, the perhaps lesser-known “Halloween” is actually not a public holiday in the United States, Canada, or Great Britain. “Publically” or “Civically” in the sense that it is recognized, established by law, and most often provided as a day-off (for those who choose to work). Second, but perhaps not as interesting is a personal fact — in all my years at Catholic school, we were not taught formally about All Saints Day. They just said, it’s All Saints Day and you’re going to mass today (Me: “Awesome”; also me: “the gluten-free kids are gonna be so bloated after the eucharist is delivered har har har”)…. So, to wikipedia I went to learn about that which was never taught to the Catholic school children; tuition aside, wikipedia delivers as usual.

        This day in history notes that in 1966 the NFL awarded New Orleans with a football franchise. The team was named the ‘Saints’ for whatever reason. Were the ‘Pelicans’ already taken?

        Who is bored of this section of the backblast right now? Boy this is awful. Should I continue this mid-morning post coffee induced rambling or talk about how we should look to Detroit as the city planning tutorial for cities looking to improve value in one night every year? Yeah, that…

        COP

        Not so much a ‘circle of pain’, but mostly stretching with midwife noises. Also some runner stretches foreshadowing the upcoming plan. It was at this point that we all were very certain that Burrito had arrived and he was well. For this, we were grateful.

        Post stretching and lighthearted commentary behind us, we mosey’d to the hill in the position ahead of the high school entrance.

        Elevens were called, Squat Jumps and Burpees; After 3 rounds ( 10:1, 9:2, 8:3), bernie sanders up the hill and then up to the track for the main thang.

        The Thang

        Cardiac Arrest Combatant
        Remain in motion throughout these exercises but keep together for the benefit of team

        400m Run
        40 SSH / 30 High Knee / 20 Mtn Climbers / 10 HR merkins
        — 45 second Wall sit / Smurfjacks IC / 45 second wall sit

        800m Run
        40 SSH / 30 High Knee / 20 Mtn Climbers / 10 HR merkins
        — 45 second Wall sit / Smurfjacks IC

        400m Run with indigenous peoples mindset
        40 SSH / 30 High Knee / 20 Mtn Climbers / 10 HR merkins

        Return to position at top of original place of Elevens
        Complete two more rounds of 11’s (6:5 & 5:6)

        Head to startex for Seven Minutes of Mary Three’s (editor’s note: there were only 4 minutes of mary three’s); Army Rope Climbs, American Hammers – Slow edition, Flutter Kicks with Recycle’s Army cadence

        COT

        Inky Johnson podcast with his mentor talked about the process of achieving goals. The goal can sometimes be a guide post, but after you reach and attain those goals it is very easy to say, “Ok! I’ve reached my goal! I’ve done it.” — and quit. Sad, but true. Couch to Half Marathoner’s can unite on this experience. Their love for pinterest guides to get them off the couch, only to return to the couch afterwards is a recipe for disaster.

        Set up habits and systems. Daily rituals and tasks to constantly refine and hone in on what you hope to eventually be, or become. Think of the carrot and the donkey. Keep the goal just out of your reach, always moving and adjusting your target further and further as you improve. Never allow yourself to actually achieve the goal, but only continue to reach for it and this is how you’ll improve daily. Does the farmer quit when he reaches harvest? What does the farmer do in the days after harvest?

        Find joy and appreciation in the act of improving each day and the momentum you maintain. If you are testing yourself and those tests lead to eventual wins -or- losses, make it a point to place less emphasis on the outcome of the ‘tests’, but instead cherish the value of your effort and rejoice in the opportunity and the blessing to constantly work towards an unattainable perfection. Hard work is just that, hard work.

        Moleskin

        • Detroit citizens burn their city down annually; like a real-life purge of drug real estate
        • 8 Mile’s famous ‘snow camp’ story is longer than 4 minutes worth of dialogue
        • “Rocky 4, that’s the joke”, is (still) a hilarious joke
        • “1600m record at Signal Mtn High is 4:27″, Burrito scoffed (don’t ask him about the shotput distance record, unless you’re ready for a full onslaught of shotput facts that are super interesting and relatively unknown to 99% of humanity)

        News

        Thanksgiving convergence and gobbler race is upcoming. Details in slack.

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          Doracides – Spooky Halloween Edition

          QIC:  Tatonka

          Date: 10/29/2021

          PAX: Cavity Search, Face Plant, Jaws, Peetuhson, Second Base

          AO: Parliament

          Conditions

          Low 50’s and some dampness in the air from recent rains. Additional rain was kind enough to hold off until after the beatdown concluded.

          COP

          SSH x 20
          Little Baby Arm circles x 11 (because Q can’t count)
          Reverse Little Baby Arm Circles x 9 (because Q wanted total arm circles to be 20)
          Seal Claps x 10
          Raise the roofs x 10
          Moroccan Night Clubs x10
          Fat Joes / La-Z-Boys OYO
          Forward Fold OYO

          The Thang

          Q set up 3 cones on straightaway of track.
          Cone 1: 50 meters out
          Cone 2: 75 meters out
          Cone 3: 100 meters out

          Doracides
          Partner 1: Begin performing exercise and continue until Partner 2 finishes circuit below
          Partner 2: Run to cone 1, perform 1 burpee
          Run back to Partner 1
          Partner 2: Run to cone 2, perform 2 burpees
          Run back to Partner 1
          Partner 2: Run to cone 3, perform 3 burpees
          Run back to Partner 1
          Partners switch places. Partner 2 picks up running total exercise count where Partner 1 left off. Example: Partner 1 completed 25 merkins, Partner 2’s merkin count would begin at rep number 26.

          Rinse and repeat for time making way through the following exercises:

          100 Cobras – John McCains but since this is a spooky themed Q we changed the name. The PAX hands behind the back of their heads mimic a cobra’s hood

          150 Spider Merkins – A merkin where you bring the knee to the outside of the elbow on the way down (basically a Merkin + Peter Parker)

          200 Wolf Mans – Air Squats with both hands up imitating a wear wolf

          250 BBSU – Big Boy Boo Sit Ups

          300 Frankensteins – Straight Leg Alternating Toe Touches


          With 5 minutes left, Q called for Pax to gather round and perform some Mary Scary

          COT

          Q spoke on recent idea that was shared via a friend from church life group. The 10-10-10 rule in life can help us be better leaders, better friends, and better community members in generally. Most of our excuses from why we can’t/don’t/won’t do something fall into similar categories: we don’t have time, we don’t have money, we don’t know what to say

          The 10-10-10 rules aims to challenge those excuses and break bad habits.

          Rule 1: Leave 10 minutes earlier
          If you leave 10 minutes earlier you likely won’t have an excuse for not having time to do things. If you end up getting held up (in traffic, getting out the door, etc.) you might still arrive on time and not be further stressed.

          Rule 2: Carve out $10 extra dollars in your wallet/pocket
          When you see an opportunity to help someone who could truly use the money more than you, you won’t have an excuse that you don’t have any money on you to help them.

          Rule 3: Say at least 10 words to everyone you converse with throughout the day
          The following dialogue probably sounds familiar:

          Me: Hi, how are you?
          Them: I’m good, how are you doing?
          Me: I’m fine. Thanks for asking!

          It’s almost as autonomous a response as breathing it. Little thought or effort goes into the above conversation and I’m just as guilty of it as the next person. Those 9 words above add absolutely zero impact to your day or anyone else’s. Furthermore, they are generally a big lie. I’ll often tell someone I’m fine when I have a million things on my mind that are stressing me out. If you challenge yourself to say 10 words to every person you speak to, you just might uncover a way to minister, support, or help yourself or someone you come across during you day.

          Q challenged PAX to try to incorporate the 10-10-10 rule into their lives and see what kind of positive impact it could have on them throughout their day.

          Moleskin

          Q thought he was going to have his first ever merlot splashing from a PAX, but alas it did not occur. Beatdown could have been tougher I suppose.

          Second Base may or may not have been practicing his one armed Merkins on his own time just waiting to bust out impeccable and impressive form during his turn on Mary.

          News

          Chubbies on Mondays (except the first of the month, for now). Reach out to Mayhem to get on the serve schedule.

          Thanksgiving day convergence at Hill City. Beatdown in the morning followed by Grateful Gobbler 5k / Mega EH event. Please sign up for the Grateful Gobbler if you plan to participate in that portion.

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            Dora Hill

            QIC:  Clothespin

            Date: 10/26/2021

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

            AO: The Battery

            Conditions

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

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

            COP

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

            The Thang

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

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

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

            COT

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

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

            Moleskin

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

            News

            Thanksgiving Day Convergence!!!

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              Run Zombie Run

              QIC:  M.I.A.

              Date: 10/26/2021

              PAX: AOL, Choo Choo, Face Plant, Jaws, Mandela, Nutbuster, Peetuhson, Pocket Taco, See Through, Tatonka, Toe Tag

              AO: Parliament

              Conditions

              52 degrees & Windy. Didn’t stop the tank top.

              Disclaimer and we were off to show the PAX the boundaries for todays workout.

              The Thang – Zombie Run

              Two Zombies were identified, they each ran a lap around the track, then had to devour (tag) the remaining PAX. Devoured PAX become zombies. This continued until all PAX were zombies.

              When the cars pulling into the school became an additional obstacle to dodge, PAX did Frankenstein walk on track followed by 4 MoM.

              COT

              YHC wanted to talk about contentment, so he did. It’s easier today to think about the things we want, and the things others have than it is to look at the things you have or your circumstances with wonder. Recent events have given YHC a glimpse of how great life really is. Even in challenging circumstances, we should find joy where we are.

              Moleskin

              “This must be what its like to be the injured gazelle.” Tatonka

              “My ankle hurt, but at the prospect of getting eaten by a zombie it suddenly felt much better.” also Tatonka

              “M.I.A. found contentment with his workouts, so he just started copying other peoples. Really original.” probably Tatonka

              Toe Tag’s Strava looked like his Apple Watch got swallowed by a dog:

              Mandela was prey for the first time in his life. And last.

              Special thanks to Mansiere, who thought this up, and lent it (with or without consent… it doesn’t matter) to his flatland brethren.

              News

              Chubbie’s on Monday night starting about 5:30. Always looking for volunteers.

              Thanksgiving convergence will be at Coolidge Park at 6AM. Pax are encouraged to register for the Grateful Gobbler 5K benefitting the Maclellan Shelter for Families that will follow the convergence.

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              We are the Priests of the Temples of Detention

              QIC:  Starbucks

              Date: 10/25/2021

              PAX: She Shed, Second Base, Snatch, Ponce, Nordictrack, Happy Ending, U-turn, Blue, Sherlock, Roomba, Chunks, 8 Seconds, and Lyft

              AO: Detention

              Conditions

              The morning was black with a moon. The air was crisp and still. The HIM gathered on the lonely fluorescent-lit hill.

              Features distorted in the fluorescent light. Their faces were twisted and grotesque. Silent and stern in the sweltering night. The HIM moved like demons possessed.

              Also, 56 degrees.

              COP

              Plank + Disclaimer

              Merkins x 10 in cadence

              Plank Jacks x 10 in cadence

              Mountain Climbers x 10 in cadence

              Willie Mays Hayes x 10 in cadence

              Third Grade x 10 in cadence

              Little Baby Arm Circles x 10 in cadence; Reverse

              5 Burpees OYO

              The Thang

              Each routine below was inspired by a song by Rush. We performed the routine to the song listed for the duration of the song (although we had to cut a couple short).


              YYZ (4:24)
              Before leaving the warmup circle, we got on our six for YYZ. The song YYZ was inspired by the sound of morse code, which is irrelevant to the workout, but a fun fact.

              YYZ = Hello Dolly (Y) + Hello Dolly (Y) + Flutter Kick (Z)

              Pax performed 2 Hello Dollys and 1 Flutter Kick while the song played. For every break, there was a 3 Burpee penalty.

              Red Barchetta (6:10)

              Drive like the wind
              Straining the limits of machine and man
              Laughing out loud with fear and hope
              I’ve got a desperate plan

              A barchetta is a small race car, so we imitated small cars. We partnered up. The partner on the left was the driver. The partner on the right was the passenger. The driver and the passenger were required to travel side by side. The driver bear crawled. The passenger walking lunged. Driver and passenger switched positions at will.

              We made our way from the upper parking lot to the lower pavilion.

              Turns out, bear crawls and walking lunges work a lot of the same muscles in the legs. Who knew?

              2112 (20:00)

              And the meek shall inherit the earth

              At the Pavilion: 21 Bulgarian Split Squats/ 12 Pullups

              Mosey

              By the Food Truck: 21 Squats/ 12 Dive Bombers

              Rinse and Repeat

              Jacob’s Ladder (7:30)

              Follow men’s eyes as they look to the skies
              The shifting shafts of shining weave the fabric of their dreams…

              Run the hill. Do 1 Burpee at the top.

              Run the hill again. Do 2 Burpees at the top.

              Etc.

              Tom Sawyer 4:37)

              Changes aren’t permanent. But change is.

              In Freed to Lead, it talks about Tom Sawyer (from the book) whitewashing the fence. So we did some wall work.

              1 Burpee, 2 Wall Donkey Kicks

              2 Burpees, 4 Wall Donkey Kicks

              3 Burpees, 6 Donkey Kicks.

              COT

              Fear

              A lot of times, once you examine your fears and take them apart, you realize that the thing actually causing you tension isn’t nearly as fearful as you at first thought.

              “I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past, I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain.” Bene Gesserit Litany Against Fear

              Moleskin

              “I think it’s the next song.”

              “No, same song.”

              “Ok, it’s ending.”

              “8:00 minutes left”

              Posted on

              Anvil Backblast: HIM and The Holy Grail

              QIC:  Choo Choo

              Date: 10/25/21

              PAX: threeskin, Tatonka

              AO: Anvil

              October 25, 1415, King Henry V and his army defeated the French in the Battle of Agincourt during the Hundred Years War. We ran a Monty Python and the Holy Grail themed workout to commemorate this date.

              Conditions

              63 F, wind light and variable, freshly cut field with standard AM dew, hostile bunny target-rich environment

              COP

              SSH X 20

              FF OYO

              Willie Mays x 10

              LBAC x 10

              The Thang

              Thang 1, Coconut Mosey/Inclined Bear Crawls/Burpees/Lunges

              Mosey 200 yards using coconuts to make galloping rhythm to travel as merry HIMs to sneak up on our swift lagomorph adversary. 1 x HIM Bear Crawled up the Hill for recon on the killer rabbit, the other 2 x HIM provided “cover” by doing Burpees awaiting safe return of the recon HIM. Each HIM got 2 x uphill BearCrawls with the other two providing cover by doing burpees on set 1 and lunges on set 2. Mosey 200 yards to starting point using coconuts. Picked up our blocks.

              Thang 2, Murder Bunny/Rifle Carry/Archer Mercans

              Launched out as a 3-ship of HIMs armed with our blocks to rain hate on some lagomorphs. Murder bunnied out 40 yards as a 3-ship, returned to start via Rifle Carry. Ended each set with 3 x hard count Archer Mercans. Our HIM 3-ship executed 3 and only 3, nay 2 nor 4 – we were allowed to counteth only to 3 sets for Thang 2.

              Thang 3, European Swallow vs African Swallow and a Coconut

              2 x 25 reps of ALPOs (block simulated our coconut) to scientifically prove that a European swallow could indeed migrate with a coconut from a tropical to temperate climate. Case closed.

              Thang 4, Pass the Black Knight via Flutter Kicks & Lunges.

              We 3 HIM felt since in Monty Python and the Holy Grail, halfway through their fight, the Black Knight wound up with no arms we would finish our exercise using legs only.

              5 x sets of 30 flutter kicks and a 40 yard walking lunge to ensure we also felt as if we had no legs. Last minute remaining we did flutter kicks until the end.

              COT

              Don’t wait to have those intimate conversations with the people close to you. Inspired by a podcast on the drive to Anvil – podcast was about doing a life review. Big message from the podcast is to have those intimate conversations now, especially if your mom and/or dad other important folks in your life are still around.

              Moleskin

              As we moseyed during Thang 1, we assessed our deadly adversary. Threw out comments such as, “Look that rabbit’s got a vicious streak a mile wide.” and “He’s got huge, sharp…eh” and “He can leap about…eh”. We dismounted after a 200 yard journey. The hill was steep and unnecessary extra work, therefore it was a required aspect to our workout. So we ran recce/cover tactics – fortunately all 3 merry HIM returned from their reconnaissance missions fully intact.

              3-ship’d out on our Murder Bunnies, slaying those lagomorphs in a manner that would have left King Henry V clapping like a seal after the Battle of Agincourt. We collectively discovered Archer Mercans work better with wide-grip – who knew?

              Next @f3threeskin, @remcmillan & @f3choochoo got into an argument regarding European & African swallows gripping coconut husks while in their traditional migratory patterns. Since only European swallows migrate we decided to prove that European swallows can definitely migrate with a heavy coconut from a tropical environment to a temperate environment.

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