Who you gonna call? Ghostbusters

QIC:  Blackout

Date: 10/26/2020

PAX: Escobar, Oui Oui, Bandwagon, Toe Tag, Abercrombie, Woodrider, Shawshank

AO: Hacksaw


Conditions

Mid to high 60s with some fog and a lot of humidity.


COP

Mosey to flag from parking lot

  • Forward Fold x15
  • SSH x20
  • Willie Mayes Hayes x10
  • Third Grade Exercises x10
  • Arm Circles x15
  • Reverse Arm Circles x15
  • Seal Claps x15
  • Rockin Nightclubs x15
  • SSH x15

The Thang

Song: Proud Mary by CCR

For length of song, do gas pumps. When artist says “Rolling” do big boy sit ups. Song was 3:07. 21 big boy sit ups in all

Song: Medicine Man by Band of Heathens

For length of song, do plank jacks. When artist says “I’m your Medicine Man” do regular merkin. Song was 4:11.

Song: Thunderstruck by AC/DC

For length of song, do imperial walkers. When artist says “Thunder” do deep squat. Song was 4:52. 19 squats in all.

Moseyed from flags under tunnel to pavilion.

Song: Ghostbusters by Ray Parker Jr.

For length of song, do lunges. When artist says “Ghostbusters” do incline merkin. Song was 3:59. 18 incline merkins in all.

Song: Run through the Jungle by CCR

For length of song, do step-ups or box jumps. When artist says “Run through the Jungle” do monkey humper. 9 monkey humpers in all.

Moseyed from pavilion to flags.

Song: Tubthumper by Chumbawumba

For length of song, do SSH’s. When artist says “Get Knocked Down but I get up Again” do burpee. 27 burpees in all.

CIRCLE OF MARY

  • 100s in cadence x15 (Abercrombie)
  • Scissors x20 OYO (Oui Oui)
  • Pickle Pointers x15 in cadence (Bandwagon)
  • American Hammers x20 in cadence (Toe Tag)
  • Dead Roaches x15 in cadence (Escobar)

COT

Spoke about becoming more aware of hobbies or activities in our life that drag us down emotionally or mentally. Talked about the football game Saturday and noted that I was getting more and more frustrated as the game went on. My daughter finally said let’s go do something else Dad since we know how this will end. It really made me wonder how much of my time is devoted to things that I know will frustrate me in the long run. Could be using that time and energy for something more productive.


Moleskin

PAX noted that on last song, it was actually Burpees with an occasional SSH instead of the other way around.

Had a couple people running on track during Ghostbusters song so I’m sure they got a good laugh in, Oh and had to do some pickle pointers before we finished.


News

Battery 2 year anniversary workout and Beer Run both on 11/14 (Saturday)

Third F Chubby’s on Tuesdays, contact John Doe.

Join Networking group on Slack for information on that event.

Recent Backblasts


    Mall Walking 6

    QIC:  Clothespin

    Date: 10/26/2020

    PAX: Fissure, Threeskin

    AO: Anvil


    Conditions

    Darn Q rucked before the beatdown and brought in the fog!


    COP

    SSH 25 IC
    Mosey the straight to corner
    Forward Fold
    Willy Mayse Hayse
    Mosey around corner to other straight
    Little baby Arm circles forward (thumb up) 15 in cadence
    Little baby Arm circles reverse (thumb down) 15 in cadence
    Cherry Pickers 15 in cadence
    Military Press
    Mosey back to starting point


    The Thang

    Had to loosen up Fissures hips…

    Round 1: 1 lap (after exercise)
    • Merkins-20 on your own
    • Baby Crunches-30 on your own hard count
    • Slow Air Squats-20 on your own
    • SSH-25 in cadence

    Round 2: 1 lap Bernie the corners (after exercise)
    • Divebombers-15 on your own
    • Freddie Mercury-15 IC
    • Lunges-14 on your own
    • SSH-25 in cadence

    Round 3: 1 lap Mall Walker (after exercise)
    • Aquaman-15 on your own
    • Big boy situps-20 on your own
    •Gorilla Humpers 25 IC
    • SSH-25 in cadence

    Rounds 4: 1 lap Skip on the straights low slow shuffle the corners (after exercise)
    • Magic Mayhems 20 OYO
    • Pickle Pointers 20 IC
    • SSH-25 in cadence

    Mary:
    •Jane Fondas 15 each side IC


    COT

    “A leader has the confidence to stand alone, the courage to make tough decisions, and the compassion to listen to the needs of others. He does not set out to be a leader, but becomes one by the equality of his actions and the integrity of his intent.”–Douglas MacArthur
    Be the leader that steps up for your family and coworkers. Be the man to jump in the trenches with your men. Treat people as you would want to be treated!
    [The “COT” aka the “CIRCLE OF TRUST” is the terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
    BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]


    Moleskin

    I am the Mall Walking 6 — Fissure
    This is the “Sexual round” — Clothespin
    Is that what you call it at home? — Threeskin
    Usually but it doesn’t last this long. — Clothespin


    News

    Battery 2 year Celebration 11-14, Beer Run 11-14, pray for our brothers that are sick and afflicted!


    Recent Backblasts

      A tour of Detention 10/26

      QIC:  NordicTrack

      Date: 10/26/2020

      PAX: Cleaver, White Lightning, Ponce, Heisenberg, U-Turn, Snatch, FNG-Wet Spot, Blue, Dundee, Mr Clean

      AO: Detention


      Conditions

      Cool at 64. Humid.


      COP

      SSH

      LB Arm Circles

      Various Stretches

      The Thang

      Mosey between the stations as a group. Plank until the 6 is in. Then everyone perform 10 merkins.
      A tour of Detention
      Begin a group mosey around the park. 1/2 around the lap, we will stop for the first set of exercises.

      Exercises Set 1

      25 Burpees

      25 Pickle Pounders

      50 BBS

      50 Monkey Humpers

      Plank until the 6 is in.

      Next we will mosey to the picnic tables next to the Baseball fields. Plank once we arrive until the 6, then 10 merkins.

      Exercises Set 2

      25 Decline merkins

      25 Pull ups

      50 Dips

      50 Freddie Mercuries

      Next we will mosey to the hill at the top of the lower parking lot. Plank once we arrive until the 6, then 10 merkins.

      Exercises set 3

      25 incline merkins

      Bernie up to the top of the hill, then bear crawl back down

      50 toe merkins on the curb

      Bernie up to the top of the hill, then bear crawl back down

      50 American Hammers (hard count)

      Bernie up to the top of the hill, then bear crawl back down

      Next we will mosey back to the flag. Plank once we arrive until the 6, then 10 merkins. If we have time, we will do Exercise Set 4, if not we will do circle merkins until time.

      Exercises set 4

      50 Shoulder Taps (hard count)

      50 Pickle Pounders

      50 Leg Lifts

      50 squats

      COT

      Charles W. Colson was an attorney at the age of 38 when we joined President Nixon’s staff in 1969. He was at the height his career at a young age, and was known to “get things done.” The staff employed dirty tricks, planted evidence, and threatened people to help Nixon win by a landslide election in 1972. The Watergate operation and activities surrounding it led to the arrests of Nixon’s closest aids (including Colson), and later the president’s resignation.

      Colson’s story does not end here. While in prison, he was “born again” and announced that he would devote the rest of his life to religious work. He founded the Prison Fellowship Ministries in 1976. He established Justice Fellowship in 1983, a criminal justice reform group. And in 1993 he won a $1 million Templeton Price for Progress in Religion, which he donated to his ministries. Among many other accomplishments.

      Colson hit rock bottom after Watergate. He lost all credibility, his ability to practice law, and his freedom. While everyone knows about Watergate, the majority of his adult life was devoted to Christianity. He chose not to allow 3 years of his life to define him. Everyone has a choice when faced with a difficult circumstance in life. To borrow an expression, you can either be a “victim,” or a “victor” in these cases. No matter how bad a situation gets, there is always an opportunity to come out the other side stronger.



      Recent Backblasts

        The Train 10/23/20

        QIC:  DNF

        Date: 10/23/20

        PAX: Cavity Search, Crawdaddy, threeskin, Get Smart, John Doe, El Chapo (RESPECT), Coldplay

        AO: Parliament


        Conditions

        It’s been a warm week for October, and that is consistent with today. Low 60’s in the gloom this morning was super!


        COP

        SSH x30 IC

        WMH x10 IC

        SSH x30 IC

        Forward Fold x9 IC

        Third Grade Exercise x10 IC

        Little baby arm circles forward x15 IC

        Little baby arm circles reverse x15 IC

        Overhead press x15 IC


        The Thang

        Mosey from vehicles to parking lot near school entrance

        Q established a start line and finish line at either end of the parking lot. Exercises were run between these lines for the 45 minute beatdown

        Alternating bear crawl = attacking bear crawl (forward), retreating bear crawl (backward). Q announced motion changes forward and backward as we crawled our way from one end to the other

        25 Merkins OYO

        Sprint to other end and Bernie back

        10 Burpees OYO

        Alternating bear crawl = attacking bear crawl (forward), retreating bear crawl (backwards). Q announced motion changes forward and backward as we crawled our way from one end to the other

        Big Boi situps x10 OYO

        Flutter kicks x30 IC

        6 inches until recover (one minute)

        Freddie Mercurys x30 IC

        Twisted Scissors x20 IC

        Alternating bear crawl = attacking bear crawl (forward), retreating bear crawl (backwards). Q announced motion changes forward and backward as we crawled our way from one end to the other

        20 Merkins OYO

        20 Jump squats OYO

        Monkey humpers x15 IC

        Walking Imperial Walkers to other end

        Forward bear crawl back

        Walking lunges to half and run to end

        Reverse lunges to half and Bernie to end

        Sprint to other end and Bernie back

        Sprint to other end and Bernie back

        5 minute DORA. Partner one does burpees while partner two runs down and back. Switch

        Mosey back to vehicles.

        Time


        COT

        THE TRAIN: 

        At birth we boarded the train and met our parents, and we believe they will always travel by our side. As time goes by, other people will board the train; and they will be significant i.e. our siblings, friends, children, strangers and even the love of your life. However, at some station our parents will step down from the train, leaving us on this journey alone. Others will step down over time and leave a permanent vacuum. Some, however, will go so unnoticed that we don’t realize they vacated their seats. This train ride will be full of joy, sorrow, fantasy, expectations, hellos, goodbyes, and farewells. Success consists of having a good relationship with all passengers requiring that we give the best of ourselves. The mystery to everyone is: We do not know at which station we ourselves will step down. So, we must live in the best way, love, forgive, and offer the best of who we are. It is important to do this because when the time comes for us to step down and leave our seat empty we should leave behind beautiful memories for those who will continue to travel on the train of life.
        I wish you a joyful journey for the coming years on your train of life.  Reap success, give lots of love and be happy.  More importantly, thank God for the journey!
        Lastly, I want to thank you for being one of the passengers on my train! 

        (Author Unknown)


        Moleskin

        6 inches exercise never disappoints. PAX gets a killer ab burn out of it… while also igniting hilarious conversation. Once it starts…. it continues and stays throughout the remainder of time


        News

        Beer run prep is this Saturday for whoever wishes to scope out Abercrombie’s farm. See channel for more info

        Small business owner support

        3rd F opportunities with Chubby’s


        Recent Backblasts

          Meat And Potatoes

          QIC:  Fissure

          Date: 10/22/2020

          PAX: Ringwald, Dolly, Pebbles, Jenny Craig, Burrito, FNG-Wuhan, FNG-Crystal, Skitch, Cupid, Chief, Lutefisk, Beaver, Oil Can, Sunshine, She Shed, Rodeo, White Glove, Captain Wafer, Bjorn, Blindside, Sunscreen

          AO: Hill City


          Conditions

          Low 60s and pleasant. Plenty of dew on the grass


          COP

          Mosey to Coolidge, circled up in the center of the field
          SSH x 25 IC
          Imperial Walkers x 10 IC
          Fwd Fold x 10 IC
          Iraqi tea time x 10 IC
          Slow n low squats x 10 IC
          SSH x 25 IC
          Slerkins x 10 IC
          Teapots x 10 IC
          SSH x 10 IC


          The Thang

          Spread out around the big circle in Coolidge
          Burpee Broad jumps x 15 then Squats x 10, Merkins x 10, Big Boi situps x 10
          rinse and repeat until you complete the entire circle
          Run the loop for the six
          When time called circled up in the middle of the grass again for Mary

          Mary

          Big boi situps x 20, x 18
          Burrito to the center to tell jokes for a minute while we did more situps
          Big Boi situps x 14
          Flutterkicks x 15 IC twice

          Mosey back to flag


          COT


          Sometimes I’ll search for “this day in history” to find inspiration for some words of wisdom during the COT. Today I shared the story of PFC Milton Olive, the first African American man to receive the Medal of Honor in Vietnam.

          https://www.history.com/this-day-in-history/173rd-airborne-trooper-saves-comrades


          Moleskin

          Burrito agreed to show up and abandon his Signal Mountain Amigos if he could have the floor to tell jokes at some point during the workout. So thankful for him.

          Rodeo determined that this workout isn’t his cup of tea about half way around the circle of burpee broad jumps

          Our first FNG works for the CDC and got named Wuhan. The other, Crystal, once got stopped in the airport by security because some salt in his luggage was mistaken for crystal meth. Both pretty good ones.

          Iron Butt describes my kind of workouts as meat and potatoes. Basic and simple. I like it.


          News

          Networking lunch at the Holiday Inn downtown 11/6 check slack networking channel


          Recent Backblasts

            Lazy Doras 10/22

            QIC:  NordicTrack

            Date: 10/22/2020

            PAX: Snow Patrol, Coldplay, Dundee, Ducktales, Roomba, Radiohead, Friar Tuck

            AO: The Huey


            Conditions

            61, foggy.


            COP

            Drop the coupons at the picnic tables. Do a few laps with some exercises mixed in.


            The Thang

            Do as a team. Coupon needed. Switch at 1/10 the total reps needed. Only the P1 exercises count. The P2 exercises are in lieu of running.
            Lazy Dora 2400

            P1P2
            200 MerkinsToe Merkins
            200 Freddie Mercury’s (each left)Little Baby Arm Circles
            200 Overhead PressPickle Pointers
            200 BBSHigh Plank
            100 Decline MerkinsDips
            200 Leg LiftsLow Plank
            200 Squats (with coupon)Leg lift hold at 6″
            200 Bent Over RowsImperial Walkers
            200 CurlsPickle Pounders
            200 Shoulder Taps (each left)Supermans
            100 BurpeesMoracan Night Club
            200 Monkey HumpersSide Straddle Hops

            COT

            Concept taken from Freed to Lead:

            As men when we become adults we forget how to make friends. Most men that I know have very few close, male friends (if any). Having another man to confide in, to share in “the struggle” we call life is needed. This was one of the foundational reasons that F3 became so popular. The friends you have are like a target. The closer to the center, the smaller the number of friends, but the closer those friends are. Many of us have friends in the outer rings. Our co-workers, our neighbors, etc. I encourage you to review your friends. If you do not have anyone in the inner circle, make a conscious effort to build them. F3 is a good place to start, but any area of your life can be a good place to look.



            Recent Backblasts

              A Simple Dora VQ at Shot House

              QIC:  Sherlock

              Date: 10/21/2020

              PAX: Milkman, Lyft, Radiohead, Skitch, Hasbro, Slois Lane, Ponce de Leon, Oil Can, Hobo, Cleaver

              AO: shot-house


              Conditions

              Around 60°, cool, clear, perfect for bunny hops


              COP

              Mosey to track – circle up at paved area behind far goal post
              SSH x 20 IC
              Imperial walkers x 15 IC
              Windmills x 15 IC
              LBACs Fwd & Reverse x10 IC, Cherry Pickers x 10 IC
              Willie Mays Hays x 12 IC
              3rd grade exercise x 10 IC
              Forward Fold – 10 count
              SSH x 20 IC


              The Thang

              On the football field, a simple dora: one partner goes 50 yds down and back while the second partner performs exercise AMRAP, then swap places for each exercise.
              This was a little more difficult than it looked on paper

              50 yds down/back
              (repeat until time)
              Bernies down/ run backKaraokes down/ backBunny Hops down/ run back
              Squats
              Flutter Kicks
              Merkins
              American Hammers
              Monkey Humpers
              Burpees
              Lunges
              Plank Jacks
              Frog hop ins
              Squat Jumps
              LBCs
              Mountain Climbers

              COT

              Quote:

              “You don’t have to be great to start, but you have to start to be great.” – Zig Ziglar

              My VQ so thought this quote was a fit. Really appreciate all the encouragement and support from the PAX.


              Moleskin

              Ponce said “my spine thanks you for the 200yds of bunny hops”.

              ….Your welcome. 🙂



              Recent Backblasts

                Plank Jack Runs, Gorilla Humpers, and Hot Feet

                QIC:  Blackout

                Date: 10/22/2020

                PAX: El Chapo, John Doe, Clothespin, Abercrombie, Tinkerbell, Cat5, Dark Wonka, Deep Dish, Mrs. Baker

                AO: The Battery


                Conditions

                Perfect morning beatdown weather. Low humidity and around 60 degrees.


                COP

                Mosey from parking lot around dog park to Pavilion area.

                • SSH x10
                • Forward Fold x10
                • Third Grade Exercise x10
                • Willie Mayes Hayes x10
                • Arm Circles x10
                • Reverse Arm Circles x10
                • Seal Claps x10
                • SSH x10

                Mosey lap around dog park and baseball field to bleachers


                The Thang

                Arms and Chest – Bleachers (all OYO)

                • Incline merkins on bleachers x20
                • Dips x20
                • Decline merkins on bleachers x 20
                • Dips x20
                • Merkins x20
                • Dips x20

                Moseyed/Ran from bleachers up the hill next to the pool

                Core – Top of Hill

                • One minute of high plank on Q timer
                • Imperial Walkers x20 – in cadence
                • Flutter Kicks x 20 – in cadence
                • LBCs x25 – OYO
                • Freddie Mercuries x20 – in cadence
                • One minute of low plank on Q timer

                Moseyed/Ran from top of hill down around the dog park back to pavilion

                Legs – Pavilion (all OYO)

                • Squats x20
                • Lunges x20 (easy way)
                • Step-ups or Box jumps x20
                • Gorilla Humpers x20
                • Hot Feet right side x15
                • Hot Feet left side x15

                Mosey/Ran from pavilion to parking lot

                Lined up in single file line and performed Indian Run around parking lot and dog park lap. Once the PAX in front of the line had completed the cycle (run to the front), all PAX stopped and did 5 plank jacks. We repeated this for 4, 3, 2, and 1 plank jacks. Ended up being around 3.5 – 4 laps of Indian Run and 15 plank jacks


                COT

                Spoke on the book of Job in the scriptures. Job had it all: health, family, and wealth. On top of this, he was a very righteous man. One day, Satan took control of Job’s life and took away all his livestock, wealth, family and terrible illnesses fell upon Job. Job begin to question why God would allow such things to happen to him since it was strongly believed that God punishes the wicked and rewards the righteous, but this did not happen with Job. Job’s three friends began degrading him and telling him to confess his sins and repent so God will stop punishing him. Job maintained his righteousness. Although frustrated, Job never stepped out of the light and faith of God.

                Three core lessons:

                • Always trust God, even through the worst of trials.
                • Be a good friend to those experiencing hard times. Don’t judge like Job’s friends did in the scriptures.
                • When praying: Always give praise/thanks for three things that God has provided before you ask for one. The 3:1 ratio prayer rule.

                Moleskin

                After Deep Dish giving John Doe slack about not coming to The Battery multiple times, John Doe came through.

                Low planks on concrete were not a PAX favorite (especially those with short sleeve shirts)


                News

                Beer Run scheduled for 11/14 at Abercrombie’s land in Riceville, TN. Everyone is welcome even if not participating in the beer part of the activities.

                Third F still in full swing through December on Tuesday evenings. Reach out to John Doe for more information.

                Clothespin on Q at Hacksaw Friday.


                Recent Backblasts

                  Groundhog Day?????

                  QIC: Blue

                  Date: 10-19-20

                  PAX: Mr. Clean, White Lightning, Dundee, Heisenberg, Nordic Track, Snatch, Running Man, Cleaver, U-turn

                  Conditions

                  A little warmer than it was Saturday, @ 56°. Clear skies and maybe a slight breeze here or there.

                  CoP

                  • SSH x 20 IC
                  • Quad Stretch R then L x 10 IC
                  • LBAC x 20 IC
                  • RLBAC x 20 IC
                  • Overhead Clap x 20 IC
                  • Seal Clap x 20 IC
                  • SSH x 20 IC
                  • FF x 15 IC
                  • WMH x 10 IC
                  • Burpee x 5 OYO

                  The Thang

                  Groundhog Day

                  You vs. You.

                  • 10 Merkins
                  • 10 Squats
                  • 10 BBS’s
                  • 10 Burpees
                  • 1 Lap around track

                  Rinse & Repeat over and over and over and over and over and over again………

                  CoT

                  I push myself and compete with myself on form constantly. I would rather take the entire 45 min workout to do 10 Merkins w/ perfect form than do 100 Merkins poorly. To add or piggyback on to Nordic Track’s CoT from last week about Kissinger, I always strive to make sure I’m doing my best in everything I do, whether its Merkins or taking out the garbage. These workouts with F3 are supposed to be the “hardest thing we have to do each day”. If we can get through a workout, the rest of our day is a breeze. So if I cut a corner, or two, or three, etc during my workout……….what’s the rest of my day going to look like? Will I cut a corner somewhere else when it “gets too hard”?

                  Groundhog Day (From Hell)

                  QIC: Blue

                  Date: 10-22-20

                  PAX: Recycle, Hambone, Holy Kiss, Red Raider, Whittler, Afterbirth, Pomade, Jorts, Natty Light, Pound Dog, Pediasure, Joanna, Shank, Prosciutto

                  Conditions

                  A warmer fall morning at 58° with a fair amount of humidity. Plenty of dew on the grass, hence we tried to stay off the grass as much as we could. Slight breeze noticed when leaves started falling on the track. Clear skies.

                  CoP

                  • RoL/LoR x 12 IC
                  • SSH x 25 IC
                  • Pitcher’s Stretch x 8 IC (R&L)
                  • Iraqi Tea Time x 10 IC
                  • SSH x 25 IC
                  • Quad Stretch (R&L) x 10 IC
                  • LBAC x 14 IC
                  • RLBAC x 14 IC
                  • Moroccan Night Clubs x 14 IC
                  • Overhead Clap x 14 IC
                  • Seal Clap x 14 IC
                  • 45° Hold x 15 IC

                  The Thang

                  Groundhog Day from Hell

                  You VS. You

                  • 10 Merkins
                  • 10 Ballerina Squats
                  • 10 Captain Thor’s (BBS + American Hammer)
                  • 10 Manmaker w/ plank jack
                  • 1 Lap around track

                  Rinse & Repeat over and over and over again and again until time

                  CoT

                  Copying my CoT from Monday at Detention, I focus on form quite a bit. I give Burrito lots and lots of grief over his form not because I am competing with him, but because I genuinely want him to get better. One of the ideas of F3 is that each workout is supposed to be the hardest thing we have to do each day so that the rest of our day is a breeze. If I “cut a corner”, aka sacrifice form, because it gets too hard during the workout………..what will the rest of my day look like if something comes up that seems to be “too hard for me to handle”? Will I cut a corner? What will that situation be……my work? My family? My responsibilities?