QIC: Iron Butt
Date: 08/19/2019
PAX: U-turn, Prosciutto, The Count (Respect x2), Red Tees, Geek Squad, Ducktales, Hasbro, Couch Potato, Milkman, Freetime, Radiohead, Loan Shark, Fissure, Skid, FNG-Pigeon, FNG-Knockout, FNG-Sponge Bob
AO: The Huey
Conditions
75, heavy air but enough to inhale at a rapid rate.
COP
F3 Mission:
Plant, grow and serve small workout groups for the invigoration of male community leadership.
Disclaimers:
- I am not a professional
- You are participating at your own risk
- You are responsible for your own well being
- You are here voluntarily, and you are not paying to be here
- Know your limits and do the best you can – Modify
PARKING LOT GLOOM
IC 4 CT Side Straddle Hops x 13
IC 4 CT Imperial Walkers x 13
IC 4 CT Merkins x 13
IC 4 CT Mountain Climbers x 10
IC 4 CT Squats x 10
IC 4 CT Seal Straddle Hops x 10
OYO Bulgarians x 10 each leg
OYO Jumping Lunges x 10 each leg
OYO Burpees x 5
IC 4 CT Flutter Kicks x 10
IC 4 CT Big Boy Sit-ups x 13
OYO Slow Squats x 13
The Thang
RUN FORREST RUN!
Start at Flags near Station 1 (NEAR FLAGS). Do designated exercises at each of Four Stations (3, 6, 9, and 12 position of a clock face) and run to the next station. OYO.
Station 1: 15 Big Boy Sit-Ups RUN FORREST RUN
Station 2: 15 Little Baby Crunches RUN FORREST RUN!
Station 3: 15 Jump Lunges RUN FORREST RUN!
Station 4: 15 Merkins RUN FORREST RUN!
Complete one RUN FORREST RUN revolution
MOSEY TO PULL UP BAR AT THE PLAYGROUND.
Starting at oldest/wisest to youngest WiseAss execute as many pull-ups as you can. Good form. No rocking. No halfsies. Each HIM recovers while PAX perform same number of burpees. (INSPIRED BY CANDU BEATDOWN AT BONEYARD) – NOTE TO SELF: This revolution works best with ten or less HIMs. But all 18 adapted. Love these boys The Huey.
127 pull-ups were accomplished and about the same number of burpees. Good work PAX!
RUN FORREST RUN! – REDUX
Start at Flags near Station 4. Do designated exercises at each of Four Stations (3, 6, 9, and 12 position of a clock face) and run to next station. OYO.
Station 1: 15 Big Boy Sit-Ups RUN FORREST RUN
Station 2: 15 Little Baby Crunches RUN FORREST RUN!
Station 3: 15 Jump Lunges RUN FORREST RUN!
Station 4: 15 Merkins RUN FORREST RUN!
Exercise low plank and hold for 12x
Gather at The Huey
COT
Count-O-Rama, Name-O-Rama, FNG-Naming
THREE FNGs!!!!!!!
RECOVER. PULL-UP. ADAPT AND ADVANCE WITH GRACE!
In life things happen and you pull yourself up, adapt and do you best to advance. Iron Butt tells story of getting call from his now deceased father (SGT Major, Retired) stating don’t believe what you read in the newspaper this morning. Iron Butt opened newspaper that day to see headline: “Gilliland Indicted.” Three months later Iron Butt as a strapping 22-year old accompanied father to court for sentencing after father was convicted of extortion for threatening the life of his business partner and killing his dog. The judge went through my father’s resume. Fought in three foreign wars (WWII, Korea, Vietnam), received meritorious service medal and was a man who served his country well but had a hard time adapting to civilian life.
After the Judge read my father’s service record and asked my father what we all knew from the earlier court case. Mr. Gilliland I find it hard to believe you committed this crime based on your service record. My father said. Yes sir. Then the judge asked who the young man was sitting next to him. “That’s my son, sir.”
The judge asked the 22-year old version of Iron Butt. “So, what do you think I should do with your father? To this day, all I remember saying was: “My father committed a crime. It is ironic that he fought and served the country that will now punish him and put him behind bars.” Judge Thornburg said to my father: “If you can raise a son that will come and sit next to his father, and say these words he has said, I think it would be a shame to incarcerate you.” My father was put on three years probation and had to relinquish any firearms in his possession.
That’s what I call grace. We all have done things we may not be proud of but the God I serve offers the same grace and love this Judge showed my father those many days ago.
Men. Show grace in your workplace. In your homes. With your friends. There is therefore no condemnation in Christ. But when life comes at you and you may make inappropriate or wrong choices, RECOVER! PULL yourself UP. ADAPT to the forces in play. And ADVANCE in this great adventure of your lives with grace and mercy.
Geek Squad prayed us out
Moleskin
Did you hear that? “17-FNG” Three times! @Couch Potato delivered the goods. Train up a child in the way that he should go and when he is old he will not depart from it. F3 legacy!
Major props and shout out to @Prosciutto. He keeps us on the straight and narrow. Discipline, structure and order are essential and necessary in any group of men. And how about those pull-ups he put down with perfect form. Thank you for setting the standard Pro and keeping us in between the guard rails on this dang Backblast!
Also, @SKID was leaving after our beatdown to report for duty in the U.S. Airforce.
News
F3 Nation IronPAX – See Announcements on Slack.
Game Day at Landfill this Saturday I am told.