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Let’s workout Right Quick

QIC:  Escobar

Date: 06/09/2020

PAX: Threeskin, Picasso, Fissure, Clothespin

AO: Anvil

Conditions

72 degrees and a little muggy.

COP

Moseyed around track for 1 lap. 25 SSH, BAC x 10, Reverse x 10, Teapots x 10, Forward Fold x 10, WMH x 10

The Thang

  • Manmakers x 10
  • Curls x 20
  • John McCains x 10
  • Gas Pumps x 20
  • Burpees x 10
  • Block Sumo Squats x 20
  • Run Lap
  • Burpees x 10
  • Run Lap

REPEAT TILL TIME WAS CALLED

COT

Leaders:

With all the chaos our world seems to be dealing with currently, the masses are looking for leaders. They are desperate and want someone to lead them through the dark. Coincidentally, F3 exist to build male leadership. I asked the PAX to think about the leadership roles they have had in the past, currently hold, and are preparing for the future. If you haven’t been a leader, why not? Scared? Lack the ability? Don’t want the responsibility?

“Do what you feel in your heart to be right, for you’ll be criticized anyway.” –Eleanor Roosevelt

“The greatest leader is not necessarily the one who does the greatest things. He is the one that gets the people to do the greatest things.” —Ronald Reagan

“Leaders aren’t born, they are made. And they are made just like anything else, through hard work. And that’s the price we’ll have to pay to achieve that goal, or any goal.”–Vince Lombardi

Become a leader. Leaders are needed everywhere; at home, work, neighborhood, church, workout group, anywhere.

Moleskin

Which was first, the chicken or the egg? I seem to use the phrase “right quick” an awful lot lately. I noticed my 3 year old saying it and now my wife and I say it very often. Did we teach her, or did she teach us?

Picasso made the workout look easy for someone who has taken a 6 month hiatus from working out.

Thinking about leadership, Fissure thought we could try to increase our efforts by starting a leadership group disguised as a workout group to attract members. (so dumb and would never work)

News

Nah, nothing I can remember. Maybe ask someone else that was present. (oxygen level was a little low at the end)

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    Back in the Saddle with Big Balls

    QIC:  Escobar

    Date: 05/15/2020

    PAX: Toe Tag, Prosciutto, Mayhem(R), Focker, Gaylord, Rollback, Peanuts, Threeskin, Chavez, The Count(R x 2), WuzntMe, Coldplay, DNF, Bernie, Clothespin

    AO: Hacksaw

    Conditions

    Maybe around 65 degrees and perfect.

    COP

    SSH x20, LBAC, Windmills, Teapots, WMH, SSH

    The Thang

    Burpees, Alt. Side Lunge with Leg Lift, Merkins, Jump Squats, 1 minute Low Plank

    1st round: 5, 10 (total) , 10, 10, 1

    2nd round: 10, 20, 20. 20, 1

    3rd round: 15, 30, 30, 30, 1

    4th round: 20, 40, 40, 40, 1

    Core Work: 45 seconds each exercise with 5-10 second rest between each

    Windshield Wipers, Leg Lifts, Pickle Pointers, Gas Pumps

    Monkey Humpers

    Held starting position and performed rep each time your heard the cue word. Performed this exercise to the AC/DC song Big Balls, which is 2 1/2 minutes long. And yes, the cue word was “Balls”.

    Return to the Burpees round you were on before the Core Work and start working down until time was called.

    Performed a 30 second AMRAP burpees to finish the workout.

    COT

    Psalms 56:3 “When I am afraid, I will trust in you”

    Fear is real. Fear can be detrimental. Fear can cause anxiety. This can paralyze you.

    Proverbs 12:25 “Anxiety in a man’s heart weighs it down, but a good word cheers it up”

    Speak positivity into the lives of those around you. You can’t possibly understand what they are going through, but you can do your best to help them overcome.

    Moleskin

    Most of the PAX had never heard of Big Balls by AC/DC until this morning. Obviuosly the PAX enjoyed the playlist today much more than the one from this past Wednesday. It was made aware during the COT that The Count needed to use the restroom desperatley. This may or may not have made it into the closing prayer. The Count is also the fastest person I have ever seen using a portable toilet. If it weren’t for his quickness and ability to squeeze past tight spaces, he may still be in the portable toilet.

    News

    We had a 2nd F event at Heaven and Ale Ooltewah at 4 PM on 5/15/20 (6 PAX present)

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      The Saddest Howling

      QIC:  Escobar

      Date: 03/11/2020

      PAX:  Mayhem, Clothespin, Pebbles, Peanuts, Meow Mix, Snow Patrol, Swipe Right, Vaccine, Bernie, Toe Tag, Threeskin, 

      AO: Hacksaw

      Conditions

      Wet, but no rain. Foggy, but we could still see the 95.1% full moon shining down on us. 60 degrees means summer is almost here.

      COP

      Moseyed from parking lot to flag and grabbed a block on the way.

      • SSH x 25
      • Honeycutts 10 each arm
      • Teapots x 10 total
      • Toe Taps on block x 20
      • WMH x 10
      • Forward Fold x 10
      • SSH x 15

      The Thang

      BLOCK WORK- PAX circled around flag at edge of concrete:

      10 Manmakers followed by walking lunge to flag pole, reverse lunge back to edge of circle, bear crawl to flag pole, crawl bear back. HOLD PLANK TILL 6 IS DONE.

      10 McCains followed by same lunge/crawl routine.

      40 Curls followed by same routinte.

      20 Lightning Bolts (10 each leg) followed by same routine.

      CORE TIME:

      • Not-So Lazy Boys (~1 minute total time)
      • Windshield Wipers x 10
      • Low Plank x 1 minute
      • 1 Round of Jackie Chans (30 seconds each: Hammer, Leg Raise, LBC, Heel Touch, Crunchy Frog, 100s)

      HOWLING TIME MORE LIKE GRUNTING TIME:

      Howling Monkeys x 2 rounds (10 reps each round for each PAX)

      FINISH LINE:

      The Cooper- 10 Burpees, 10 Squats, 10 Merkins, Run a lap. Decrease Reps by 1 after each run. 9,9,9, 8,8,8, etc. until time was called.

      COT

      Talked about completing the Chattanooga Marathon Relay this past weekend with Toe Tag, WuzntMe, and John Doe. Initially I had no desire to participate in this event, but I decided to push myself and commit to the team/event. It was a rewarding experience and I was thankful I changed by initial decision. Encouraged the PAX to step out and commit to doing something they may not have a desire to complete, but something they know will make them better. Sign up for a 5k, 10k, bike race, ANYTHING. Come join us for the 5k at 5a for a few weeks and see how much your fitness improves. Take that step and make a move.

      Moleskin

      There was only 1 howl (if you can call it that) during the howling monkey routine. Most of the noise was grunting. Although no one channeled their inner mutant coyote, the timing of the routine was perfect having a young female running the circle around the flags witnessing this manly display. Only thing missing was 9Volt’s Flag/Eagle Crotch underwear.

      News

      Battery will soon be T/Th/S. Ridgecut will soon be the most desirable AO on W/F (you should see the size of their…)

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        Much Longer Than Yours

        QIC:  Escobar

        Date: 02/18/2020

        PAX: Topless, 9Volt, Mrs. Baker, Clothespin, John Doe

        AO: The Battery

        Conditions

        70% chance of rain/thunderstorms = maybe a light sprinkle and 55 degrees

        COP

        Moseyed to end of parking lot next to the dog park.

        • SSH x 25
        • Honeycutts x 12 each arm
        • SLOW Little Teapots x 12 each arm
        • SSH x 25
        • SLOW WMH x 12
        • Forward Fold x 12
        • SSH x 10

        Moseyed up to the playground

        The Thang

        Partnered up. Partner 1 completed 10 pull-ups while Partner 2 did air squats. Rotate after the 10 pull-ups. Completed 2 rounds each and had enough of that, so we hiked down to the pavilion to finish the workout and keep out of the rain (there was no rain).

        Core Round 1: 1 minute each exercise for 1st set, rest 1 minute, then 45 seconds each exercise the 2nd set.

        • Leg Lifts
        • Toe Tags (30 seconds each side) (Oblique Crunches- a Toe Tag fav)
        • Dying Cockroaches (a WuzntMe fav)

        Grabbed a Rock (not the best idea since most were stuck in the mud) 20-30 curls

        20 Reps Each 1st Set and 15 Reps Each For 2nd Set:

        • Incline Merkin
        • Squats
        • Decline Merkin
        • Single Leg Lowering from Bench seat (10 each leg)

        Bear Crawl 1 Lap around perimeter of pavilion making left turns only to honor the great Dale Earnhardt Sr. who passed away 19 years ago today.

        Core Round 2: 45 Seconds Each Exercise:

        • Heel Touches
        • 100s
        • Elbow Plank

        Crawl Bear the Length of the Pavilion Twice

        20 Burpees and 10 Groundhogs OYO

        45 Seconds of LBC

        Time.

        COT

        I encouraged the men to take time to pour themselves into the lives of others, in whatever way that looks. Give to others with your time and efforts, but also acknowledge the ones around you that are pouring out their efforts for you. Thank those people. We don’t say “Thanks” nearly enough. This represents the 3rd F of F3. Whether it be the Homeless Ministry, coaching a team, or involvement within your church, do something for the benefit of others. (This lead to a small discussion on the Faith part of F3, which we know from the founders is considered the Dynamite.) Making an effort to improve the lives of others, really does have an explosive impact on all involved.

        Moleskin

        Ah, where do I begin…

        John Doe was quick to find an opportunity to ask how long it took me to plan this workout since I asked him the same thing a week prior when he planned a workout that consisted of burpees for 40 minutes. My response was at least twice as long as you, but hindsight being 20/20, I had 18 different exercises, so at least 18 times longer that you is what I should have noted.

        9Volt regarding Pull-ups: “we don’t do enough of those”. No we don’t.

        I honored Clothespin’s request for Core Work (nearly 2 weeks after the request). The only mumble chatter during this work was deep breathing and grunting. We don’t do enough of core work either.

        I almost got a solo 5k in before the workout (which was only 2 miles)

        We got so caught-up in our discussion of 3rd F that we didn’t realize we forgot to end the COT with a prayer (pitiful) until we reached our cars. But have no fear, our 3rd F wonton, John Doe, made sure we got it in before anyone escaped.

        News

        None discussed. Remember, we almost forgot to pray.

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          I Can’t Remember

          QIC:  Escobar

          Date: 02/07/2020

          PAX: El Chapo, Snow Patrol, Cold Play, Swipe Right, Vaccine, Fast Lane, Runner-Up, Mrs. Baker, Deep Dish, DNF, Banjo, WuzntMe, Threeskin, Toe Tag, Speedtrap

          AO: Hacksaw

          Conditions

          37 degrees and spittin snow. It was 60 degrees 24 hours earlier.

          COP

          Took a mosey lap around parking lot of Tractor Supply and circled up in the middle.

          SSH x 30, LBAC x 15, Teapots x 12, WMH x 12, Forward Fold x 15

          1 minute AMRAP burpees

          The Thang

          Moseyed from Tractor Supply parking lot to Imagination Station playground.

          Divided into groups at 4 stations.

          Station 1: Pullups x 10

          Station 2: Swerkins x 10

          Station 3: Dips x 10

          Station 4: Alternating Leg Bench Slow Step Down (10 each leg)

          Completed 1 round before calling an audible (I remembered I wanted to do a round of core work before station work)

          Core Work: Gas Pumps, Pickle Pointers, American Hammer, Toe Tag Special (side crunches). Performed each exercise for 45 seconds = 1 round.

          Complaint from PAX member stated only his belly was still dry, so we performed a 20 count IC of Aquamans. Now having satisfied the PAX member’s request, we completed another round of the core work.

          Back to the 4 stations. Encouraged PAX to perform 15-20 reps at each station. Completed another 2 rounds before calling time.

          Moseyed to the Domino’s parking lot for more core work.

          Core Work Part Deux: Heel Touches, Crunchy Frogs, 100s (45 seconds each = 1 round). Performed 2 rounds.

          Took a 1 minute break in between rounds. Asked the PAX if anyone had a good joke or story to tell (we could have used Burrito in this moment, but he will never know that I had this thought since he doesn’t know how to find the backblast page). No one had anything to say, so Threeskin used the time to promote convergence at the Dame (Hot Dam, Giva Dam, Dam Bait, whatever you want to call the location).

          One last mosey around the Domino’s parking lot left us with 1 minute to spare, so yes, another 1 minute AMRAP of buprees.

          COT

          Roll With the Punches: My week started off with my wife contracting the flu (type A which is the worse) on Monday, so I used a PTO day on Tuesday and Wednesday to take care of our 2 year old daughter (24 hour coverage of a 2 year old is a lot of work, especially while taking care of a house and a sick wife who was mostly stuck laying in bed). And I forgot to mention, on our way home Monday evening, a deer ran into the road and decided to jump on the front of my car knocking out the entire headlamp assembly on the driver’s side. Wednesday came along, and now my daughter has the flu.

          Never the week you ask for, but as it turns out, there was plenty of good that I was thankful for at the end. I was able to be the sole caretaker of my daughter for a 48 hour period. This is time that I would have normally been at work, while wishing I could be with my family. Also, since my wife had the flu, my daughter’s pediatrician gave her Tamiflu preventive treatment without a $130 office visit. Turns out, I had to order new headlamps for my car, which totaled $123 (my headlamps were old and foggy and needed replacing anyways).

          So yes it was a rough week, but we made it through and are all healthy now. The money that would normally have been used to pay a doctor was used in return to purchase new lights that were needed already, and the best part, I was able to spend a lot of time with my family.

          To summarize: take lemons and turn into lemonade.

          Moleskin

          I will blame it on the lack of sleep, but I could not remember the exercises on the second rounds of the core work. I had to ask the PAX several times what was the next exercise. It was sad. Threeskin said I needed to take medication (he knew exactly which one too. The man is a genius)

          News

          The Dame Covergence as previously promoted during the workout.

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            Escobar 1 Year of Gloom

            QIC:  Escobar

            Date: 01/10/2020

            PAX: Bernie, Anny, Toe Tag, Speed Trap, Snow Patrol, Deep Dish, 9volt, Mrs. Baker, John Doe, Clothespin, Mayhem, Peanuts, Vila, The Count, Ducktales, Chavez, WuzntMe, Moondance, Vaccine,  Money Ball, Cold Play, Red Tees, Fast Lane

            AO: Hacksaw

            Conditions

            Moon was only 99.8% Full, but the 56 degrees in Mid January made up for it.

            COP

            Warm up? 3 PAX rucked for 75 min and 6 other PAX ran a 5k before the start.

            Introduced the PAX to the Trinity of Titan 80lb sand bags. After disclaimer given, told PAX to grab and bag and Mosey. The Trinity of bags gave insight to the direction we were headed. Moseyed across Apison Pike, past police station down Swinyar Dr instructing PAX every 100 yards to swap out carrying the bags. Stopped halfway down Swinyar for 20 SSH, then continued to… HOLY HILL.

            The Thang

            Arrived at the bottom of Holy Hill where 10, or 11, or 12, definitely 12, cones were placed 15 yards apart traversing the hill. Set Trinity Bags off to the side for The Thang.

            Inspiration came from my first post, Deep Dish VQ on 1-12-2019. The road was our greenway and the cones were our light posts.

            Starting at first cone perform called exercise, run to next cone, perform same exercise decreasing by 1.

            Burpees: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 1, 1

            Arrived at top of HOLY HILL for 45 seconds of Crunchy Frogs.

            Let’s Go Down:

            Reverse Lunges (facing top of hill at each station): 20, 18, 16… 2, 2, 2

            Arrived at bottom for 45 seconds of Leg Lifts.

            Let’s Go Up:

            Monkey Humpers: 20, 18, 16… 2, 2, 2

            Arrived at top for 45 seconds of Reverse Crunches.

            Let’s Go Down:

            Decline Merkins: 20, 18, 16… 2, 2, 2 (20 felt great, 18 didn’t, and by 16 I regretted the number)

            Grabbed the Trinity and moseyed back to Domino’s parking lot (again calling for bag swap every 100 yards)

            Arrived at parking lot with 1 minute left and gave the PAX what they wanted, 1 minute of 100s.

            TIME (whew)

            COT

            COMMITMENT: After all the commitments we make as men (wife, children, friends, church, work, etc.) where do we take the time to commit to ourselves? These early morning workouts are a perfect time to commit to ourselves. No one else is awake and needing us in this moment. “But, I’m too tired.”-Me. I’ve learned that I get as much sleep now as before by going to bed just a little earlier. It’s easy to be ready for bed at 9:30 P.M. when you have been on the go since 4:30 A.M.

            ACCOUNTABILITY: “I don’t need accountability, I work out on my own.”-Me. I did go through a stretch (a month or two) where I did a decent job working out at home. But man that sure is boring. I did not push myself to the same level as when working out with others. I fartsacked far too many times. Even to this day, if I plan a 5 A.M. workout at home, I rarely make it out of bed. However, here at the hack, we have made 5 A.M. run club the standard before every workout. I haven’t missed any day that I planned on being there early.

            BROTHERHOOD: “I don’t need more friends, I don’t have enough time for my current friends. “-Me. 5:30 A.M. doesn’t take away from your current friends (heck invite them to join and then you will see your friends even more). But if we are being honest, you will forge relationships with the men around you. There is a bonding power between men, when we struggle together. Pushing each other, mumble chatter, and going through the suck of an early morning workout, will all bring you closer to the men around you.

            COMFORT ZONE: “I’ll never lead/Q” and “5:30 A.M., that is insane”-Me on both accounts. Now, I love the leading aspect. It challenges me in more ways that I would have imagined. You don’t want to be the guy whose workouts are, uhhhh… easy.

            Moleskin

            One goal/hope was for some Merlot Splashing to occur. It didn’t happen that I’m aware. However, at least 2 of the PAX (in shape fellers) complained of being lightheaded, so I’ll take that.

            Ducktales came to breakfast afterwards and ordered a trayfull of breakfast burritos… for himself. Vila also knows the ins and outs of the Chick-fil-A app better than you.

            Oh yeah, 2ndF at Heaven and Ale later the same day was awesome. 9volt has more style that you and Mrs. Baker saw a GMC Yukon go airborn.

            News

            Gloomies, OTB North GA on Saturdays at 7, Volunteer on the 3rdF channel to help with the weekly Tuesday gathering at Chubby’s BBQ.

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              BLOCK PARTY ROUND 2 BLOCK PARTY

              QIC: Escobar

              Date: 12/04/2019

              PAX: SwipeRight, WuzntMe, Plunger, John Doe, Clothespin, Bernie, Mayhem, Jazzy Jag, Peanuts, Toe Tag, Angel Hair, Vaccine, FNG-Coldplay, FNG-Hostess

              AO: Hacksaw

              Conditions

              Cold, 31 degrees, “Perfect Fat Boy Weather”- Toe Tag

              “I’ve been fat my whole life and never enjoyed the cold” – Escobar

              COP

              Moseyed to blocks, grabbed one and set in field. Moseyed around flag twice.

              SSH x 20, LBAC x 10, LBAC Reverse x 10

              Stand on block, Alt step down with arm reach above head at top of block x 20

              One foot on block, other foot ground taps in half squat postion. 20 each leg

              One foot on block, other foot on ground, close foot squat bounce to wide squat bounce to close foot squat (three squats count as 1 rep) 10 reps each foot on block

              The Thang

              BLOCK 1 (pun intended):

              Manmaker with 10 yard side shuffle x 10

              (block foot taps till the 6 is in throughout entire workout)

              Block Swings x 30

              Big Ben, Ben Big, recover for 10 count, Ben Big, Big Ben (all performed IC)

              Block Lateral Jumps Overs x 30 total jumps

              1 Hand on block alternating Merkins x 20 total

              Shaun T’s x 8

              BLOCK 2 (pun not intended):

              Block curls x 21, Block Goblet Squats x 21, Dips x 21, Squat Thrusters x 11, Run lap around flag. Repeat till time is called (about 12 minutes total for this block)

              Mary: 45 seconds each: Side dips on elbow (22 sec each side), Gas Pumps, Hammer, Box Cutter (12 IC)

              COT

              “Giving”– What/How do you give. Time? Money? What we give to reveals our hearts’ priorities. Though it is always better to give, you will in turn receive from your giving. Mayhem noted to buy a brick to help Howard High School’s Baseball program to build a backstop, and Angel Hair noted the organization Toys for Tots.

              Moleskin

              In Block 2, Mayhem noted the PAX had become quiet and not a lot of mumble chatter going on. I take that as a compliment, as it is almost always my goal.

              FNG- Coldplay was originally named Snowden, then as WuzntMe realized his birth name was Chris Martin, WuzntMe make the executive decision to rename. Coldplay didn’t understand the reference and why the audible took place, but WuzntMe reassured him, “Don’t worry, I will fix you“.

              News

              I usually blackout at this point, but I vaguely remember something about testing a new AO in North Georgia on Saturdays starting in January. No F3 on Christmas Day. F3 Convergence on New Year Day at the Lion’s Den. And I’m sure there were other important announcements that I’m forgetting.

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                Mosey Here, Mosey There

                QIC: Escobar

                Date: 11/26/2019

                PAX: WuzntMe, Deep Dish, El Chapo, Sandwich, Clothespin, Floaties

                AO: The Battery

                Conditions

                Dark, Cold, Surprisingly No Rain

                COP

                Moseyed along greenway about 1/4 mile. Stopped and did 20 SSH. Moseyed back to starting area. SSH x 20. LBAC 10ish (lost count but Deep Dish had us over 1,000 by his count) forward, reverse 10ish. WMH x 20.

                The Thang

                Moseyed to the hill and then up (some profane words may have been spoken when we turned to go up the hill). Reached top 10 merkins OYO.

                Moseyed down hill, 10 merkins OYO. Moseyed up hill, 10 merkins OYO. Moseyed down hill.

                Walking Lunge from bottom of hill to the top. May have done 10 merkins at top but I can’t remember. Walking squat down the hill (this sounds like a better idea than what we did. We actually took a step and did a squat, took a step and did a squat and on and on, but thinking back, I should have had the PAX in squat position and walking down the hill in this fashion. Noted for next time.)

                From bottom of hill, standing position walk your hands out in front of you to plank position, jump feet towards hands (like a burpee), then broad jump. Repeat move going up hill. (intended to go up the entire hill but did a Omaha about 3/4 up and changed to Bear Crawl the remaining portion). Held Al Gore till six was in.

                Moseyed down hill for 3 minute core work. 45 seconds each of Leg Lifts, Plank knee tuck to cross body kick through (alternating legs), Alternating Single Leg V ups, Hammers.

                Moseyed to pavilion. OYO Box Jumps, Decline Merkins, Dips x 20 each. Recover. 15 each OYO. Recover. 10 each OYO.

                Moseyed to Flags. Johnny Cash Ring of Fire holding plank rotating in clockwise fashion each member performed a merkin in their own time (Deep Dish, El Chapo, and Floaties were not in a hurry).

                Ended with a little stretching: Honeycutts x20 count each arm. Triceps stretch x 20 count each arm. Family reunion stretch (clasp hands behind back and stretch upwards) x 20 count. Forward Fold x 20 count. Time.

                COT

                Told PAX how I felt I had reasons for not working out today and the only reason I did was because I was the Q. My excuses were clearly not valid enough to not show, but I could have convinced myself they were. So the moral of the story is, show up. Do whatever it takes to get your butt out of bed and get better. Travel to other AOs so you can get better more than 2 days a week in the land of Cleves. If you can’t travel, hold yourself accountable in some manner to complete workouts at home. Keep pushing yourself.

                Multiple prayer requests for healing and divine intervention in the families of Prosciutto and El Chapo.

                WuzntMe lead us out with prayer.

                Moleskin

                WuzntMe said something about his tight rear at some point as we moseyed up the hill. Not sure what he was referring to. Sounds like the beat down this past Saturday for the 1 year anny was awesome and they even have a gift from Abscess they will be incorporating into the beat downs soon.

                News

                Thanksgiving Day: give your body thanks by getting to Hill City for an IronButt and Skitch hour long beat down starting at 5:30.

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                  Hackin da Smack with Jackie Chan Part Deux

                  QIC: Escobar

                  Date: 11/19/2019

                  PAX: Burrito, Pomade, Fissure, The Count(Rx2), WuzntMe, threeskin, Prosciutto, Friar Tuck, kickBack, Bumblebee, Milkman, Newport, Mayhem(R), Holy Kiss, Whittler

                  AO: Smackdown

                  Conditions

                  Cold, maybe close to 40 degrees, but not bad.

                  COP

                  1 lap mosey, SSH x 30, LBAC x 10 each way, SSH x 20, WMH x 20

                  The Thang

                  “DOWN!” is the cue for performing a burpee at any given moment. Maybe did about 30 total during the workout. Should have tried for at least 60.

                  Partnered up for a “Relay” or “Dora” or whatevs you call it

                  Cone 1 was starting point, cone 2 was about 15 yards distance and cone 3 was about 30 yards distance.

                  Run to Cone 3 and back while partner performs Aquamans. Switch off and repeat until you reach 200 Aquamans total combined. Hold Al Gore waiting on the six.

                  Round 2 involved Bernie to Cone 3 while partner performed Dive bombers. Same as above for a total of 100.

                  Round 3 involved Walking lunge to Cone 2 and partner holding plank. Complete 2 rounds each.

                  Circled Up for 2 Rounds of Jackie Chans with a few burpees in between for the resting minute

                  30 seconds each exercise: American Hammer, Leg Raises, LBC, Heel Touches, Crunchy Frog, and 100s.

                  Back to Cone 1 with partner:

                  Partner 1 performed Frogger to Cone 2 and back while Partner 2 did Sumo squats with block. Complete 2 rounds.

                  Cool Down: 10 count Honeycutts on each arm, 10 count forward fold

                  Time.

                  COT

                  Leadership and Accountability:

                  Encouraged the group to sign-up for a VQ if they haven’t done so already. Even if you don’t feel ready to Q, sign-up anyways, it will motivate you to get ready. Leadership is earned through action, so uh, take action. This in turn will hopefully increase accountability. Briefly mentioned WuzntMe and I have an accountability chart we started in November to perform certain exercises every day of the month.

                  Moleskin

                  Burrito is known to be a leader in the Mumble Chatter category for the workouts. My goal was for the workout to be tough enough so he would be too winded to talk. I called for burpees any time he opened his mouth (at least that was the plan). This man can talk for days. No way I could have done a thousand burpess in 45 minutes. He either caught on to why I called spontaneous burpees, or he just enjoys pain. Either way, he was asking for more and more towards the end.

                  I later found out Burrito is a lawyer and ordained minister. I don’t think I will ever be able to keep him from talking.

                  This backblast was the most difficult to type and took forever due to technical difficulties. (I think I need a new computer for Christmas)

                  News

                  Battery 1 year anniversary is Saturday the 23rd.

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                    Bass Ackwards Burn Out

                    QIC: Escobar

                    Date: 11/08/2019

                    PAX: ToeTag, FNG-Walkoff, Vaccine, Fissure, FNG-Peep Show, Walla Walla, Angel Hair, Peanuts, Threeskin, Mayberry, Sidekick, 9 Volt (R), Deep Dish, WuzntMe, FNG-Chavez, Money Ball, Bernie, John Doe, Mayhem, FastLane

                    AO: Hacksaw

                    Conditions

                    Cold with enough wind to have Old Glory flying high. And it got colder.

                    COP

                    Disclaimer Done. Took a mosey to the flag and made 2 circles around.

                    SSH x 30

                    LBAC x 10 forward and 10 reverse.

                    The Thang

                    11 Stations: Burpees, Coupon Swings, Coupon Curls, Bonnie Blair or Reverse Lunge, Peter Parker (meant to say perform on elbows), Aquamans, Coupon Goblet Squats, Crunchy Frog/Hammer combo 20 reps each and repeat, Incline Merkin, Coupon Alternating Foot Taps, Reverse Crunch.

                    90 seconds at each station to perform as many reps as possible with a lap around flag performed between stations. After 90 seconds, ran 1 complete lap around flag, stopped at the next station, and waited for whistle to start the next station.

                    Finished with:

                    Honeycutt stretch L/R x 10 each

                    SLOW WMH x 12

                    Little Tea Pots x 14

                    Forward Fold x 10

                    COT

                    Workout was inspired by the thought of us men burning out at times. We need to push ourselves so we can better understand where we burn out individually. Once we reach that point, it’s time to ask for help. Hearing about a local Marine committing suicide and leaving a family behind is something we need to do our best to prevent. Gave each PAX member a paper with my cell phone number and the suicide prevention hotline number if they ever feel the need for help.

                    Moleskin

                    My favorite twitter follow lately has been @LittleDebbie.

                    Their tweet on 10/16/19: “You can’t GIVE if you’re on EMPTY. Take care of yourself first so that you can take care of others.”

                    Plus, Christmas Tree cakes have arrived in stores!

                    News

                    Wasn’t really listening as I was handing out the paper with my contact info, but I’m sure they said something about something and something about convergence on 11/16 (surely they did).

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