Tag: Geek Squad

QIC:  GeekSquad 

Date: 2/8/21

PAX: Hasbro, Mr. Clean,  Squid, Tasty Cakes & U-Turn

AO: Shot House

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Conditions

Brrrr. 26 degrees. Kept warm by staying moving the whole time

COP

SSH x 15
LB arm circles forward then backward x 15
Moroccan Night Club x 15
Overhead Presses x 15
Cherry Pickers x 15
Prosciutto’s Gold Chains x 15
SSH x 15
Windmill x15
Willie Mayes Hayes X 15
Imperial Walkers x 15
Forward Fold -OYO
SSH x 15

Indian Run around the track passing the speaker to the back and running it to the front

Da Thang

2 mile total 

1st 2 laps around track mosey to bleachers and do 20 box jumps (to jump around), 35 dips & 55 LBCs
then to next station 55 squats, 40 mountain climbers, 15 burpees

3rd / 4th Lap
10 Carolina Dry Docks, 20 step ups & 25 Freddie Mercury’s (2nd time monkey humpers to The Humpty Dance.
then to 24 Count lunges, 16 Peter Parkers, 15 Dive Bombers

Mosey back to Parking Lot for Mary’s

Heel touches x 10
Pretzels x 10 each leg

COT

Perfect timing – Jesus demonstrated it!
John 7:1; 6-9

“After this Jesus went about in Galilee. He would not go about in Judea, because the Jews were seeking to kill him.”
John 7:1 ESV. Then beginning in vs 4
His Earthly brothers said to Him…

“For no one works in secret if he seeks to be known openly. If you do these things, show yourself to the world.” For not even his brothers believed in him. Jesus said to them, “My time has not yet come, but your time is always here. The world cannot hate you, but it hates me because I testify about it that its works are evil. You go up to the feast. I am not going up to this feast, for my time has not yet fully come.” After saying this, he remained in Galilee.”
John 7:4-9 ESV
https://www.bible.com/59/jhn.7.4-9.esv

Have you ever had something you were praying for/seeking as an opportunity and everything just worked out perfectly from a timing perspective?

As a leader, decision making and the timeliness of it can make all the difference in the world. Everyday, we are faced with decisions that stretch and grow us…if we lean into them and embrace them? In the passage i read, Jesus knew the Jews wanted to kill him and he knew the timing wasn’t right for him to perform his next miracle at one of the biggest festivals of the year. His brothers wanted that to be his stage to reveal himself to the world. But, Jesus knew his time wasn’t until Passover. He still showed up, but delayed in doing so, because he as the God/Man trusted the Father’s plan and allowed it to play out in God’s timing.

I want to leave you with this as a leadership thought on perfect timing.

When you have a crucial conversation or big decision to make, lay it God’s feet and Trust God with it. Ask Him to reveal in his perfect timing like he did with Jesus. What I have found to be true is that God has been faithful to reveal to me when the timing was right in making that tough decision. He never shows up too early and never too late, but always right on time. When you are unsure wait and let God work. when you do, you will look back on it later and see that He made it clear at just the right time!

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Recent Backblasts

QIC:  GeekSquad 

Date: 12/7/2020

PAX: Cleaver, Hasbro, Milkman, Ponce De Leon, Sherlock,

AO: Shot House

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Conditions

Disclaimer: This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car.

COP

Mosey to Middle School parking lot carrying coupon

Warmup ALL IC x 15-20
SSH
Mountain climbers
Proscuitto’s Gold Chains
SSH
Merkins
Moroccan Night Clubs
SSH
Forward LB Arm Circles
Backward LB Arm Circles
Overhead Presses


The Thang

Parking Lot Party at HMS ( All Stations AMRAP for 30 sec)

1. Lunges
2. Merkins
3. Overhead Presses
4. Bonnie Blairs
5. Alternating Shoulder Taps
6. Shrugs
7. Frog jumps 10 out Bear Crawl back
8. Plank jacks
9. Carolina Dry Docks
10. Take a lap around the parking lot

11. Squats
12. Diamond Merkins
13. Bent over rows
14. Imperial Walkers
15. Infinity Planks
16. Tricep Extensions
17. Reverse lunges
18. Hand release merkins
19. Take a lap

20. PAX choice exercises for 30 sec each x 5 PAX members

Mosey back to the parking lot carrying block and finish with round of marys

(All Exercises during mary until Q says time)

Pretzels Left leg / Pretzels Right Leg
butt kickers
heel touches

Plank until time expires

COT

Our mission:

F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership.

I want to challenge you in the area of leadership and specifically to lead in the little things.

HCs are important to the Q. We have been slacking with those lately.

Another few ways to lead in the little things is to pick up the six, encourage each other during the workout, connect outside the workout time & to step up and Q at other locations.

These are all good ways to live the mission and get the most out of F3.

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Recent Backblasts

QIC:  GeekSquad 

Date: 11/21/2020

PAX:  Hambone, Joanna, Pound Dog, Prosciutto, Red Raider, Whittler

AO: Convoy

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Conditions

Disclaimer: This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car.

COP

Da Warm up in parking lot
To Today it was a Good Day- ice Cube
Da Warm up
SSH x 15
LB arm circles forward then backward x20
Moroccan Night Club x 20
Overhead Presses x 20
Cherry Pickers x 20
Prosciutto’s Gold Chains x 20
SSH x 14
Windmill x15
Willie Mayes Hayes X 15
Imperial Walkers x 15
SSH x 11

Mosey to the track

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The Thang

1 Indian run lap around the track – to Insane in the brain

1st 2 laps around track mosey to bleachers and do 20 box jumps (to jump around), 30 dips & 50 LBCs
then a lap and 50 squats, 36 mountain climbers, 14 burpees at the bleachers again

3rd / 4th Lap
15 Carolina Dry Docks, 24 step ups & 36 Freddie Mercury’s (2nd time monkey humpers to The Humpty Dance.
then 30 Count lunges, 25 Peter Parkers, 15 Dive Bombers and mosey another lap

Mosey back to the parking lot and finish with round of marys

Heel touches x10
Pretzels 1 leg x10
Pretzels 2nd leg x10
Pickle Pointers 3rd leg x10
Pickle Pounders x10
Hello Dollys x10
Box Cutters x10

COT

The strength that comes from choosing to be thankful during the hard times.

It was a week ago Thursday, I got the call that Jennifer’s dad was called home to be with Jesus, much sooner than we imagined he would be. It has been a hard week, but it has led me to being intentional about focusing on what I am thankful for. This Thanksgiving will be different from all the ones before it, due to COVID, 2020, and the passing of my father in law, but I draw my strength from my faith in God that Jesus Christ is my Savior and my Deliverer. I dig deep within like we have over the past hour to push through the difficult times and yet choose to be thankful for them because I know they make me stronger. Much like in a workout, when we allow our muscles to be stretched and push ourselves mentally to not stop when it gets hard, we can be thankful afterward for what we learned and for the strength that comes when we need it most! My advice is to remember: It may be painful for a little while, but it will eventually pass and on the other side you will become stronger.

Romans 5:1-8

“Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. Through him we have also obtained access by faith into this grace in which we stand, and we rejoice in hope of the glory of God. Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us. For while we were still weak, at the right time Christ died for the ungodly. For one will scarcely die for a righteous person—though perhaps for a good person one would dare evenq to die— but God shows his love for us in that while we were still sinners, Christ died for us.”
Romans 5:1-8 ESV

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Recent Backblasts

QIC:  GeekSquad 

Date: 11/30/2020

PAX: Postman, Milkman, Roomba, Cleaver, Sherlock

AO: Shot House

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Conditions

main gate was locked, so we took the long mosey way around, chilly, but the rain held off. low 50s

Disclaimer: This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car.

COP

Da Warm up on parking lot

All IC

SSH x 11
Forward Fold x 11
Willie Mayes Hayes x 11
Imperial walkers x 11
Mountain Climbers x 11
Iraqi Tea Time x 11
Windmills x 11
SSH x 30
Forward Arm Circles x 11
Reverse Arm Circles x 11
Overhead Seal Claps x 11
Regular Seal Claps x 11
Moroccan Night Clubs x 11
Cherry Pickers x 11
Chinooks x 11
SSH x 20

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The Thang

Mosey the long way around to the track then…

Four Corners

Started at Bleachers – box jumps up- mosey back down, box jumps up and mosey back down then Bernie to first corner of track (Station 1)

1st (ALL AMRAP for time intervals)
60 seconds – merkins
60 seconds – monkey humpers
11 burpees
Lunge to next station

2nd
60 seconds – shoulder taps
60 seconds – LBCs
15 burpees
Jail break to station 3

3rd
60 seconds – Plank Jacks
60 seconds – Squats
15 burpees
Gorilla hops to next station

4th
30 seconds – Carolina Dry Docks
30 seconds – Flutter Kicks
Mosey back to start. – ran out of time here

COT

COT – take care of yourself right now. Don’t let your guard down. There’s another spike in positive cases. Be a good soldier. Be steadfast, stand firm, immovable. “If you are not firm in faith, you’re not firm at all.” – my pastor, F3 Blindside Paul challenged his brothers (the believers ) in Corinth with similar words recorded in 1 Corinthians 16:13-14, “Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.” 1 Corinthians 16:13-14 ESV

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Recent Backblasts

 

QIC:  GeekSquad 

Date: 07/01/2020

PAX: Big Al, Blue, Chum, Dundee, FNG-Padre, FNG-Premature Evacuation (P.E.), FNG- Hasbro, Lloyd, Magnum, Milkman, Nordictrack, Payload, PeekaBoo, Postman, Ponce, Resume, Sherlock, Snatch, Steam Engine & Squid.

AO: Shot House

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Conditions

fresh asphalt, dark and mildly humid.

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COP

Mosey from parking lot to track

All exercises IC

Forward Fold x 12 count

Willy Mayes Hayes x 12

Butt Kickers x 12

SSH x 15

Butterflies x 12

Greatest American Heroes x 8

Updog to down dog with toe flip x 3

SSH x 15

Tony Hawk Squats x 5

Iraqi Tee Times x 6

LBAC front x 12

Reverse x 12

Moroccan x 12

Chinooks x 12

Seal claps x 12

Overhead seal claps x 12

Michael Phelps x 10

SSH x 20

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The Thang

At the track

partner up

1 Person runs a lap around the track while other does the following exercise continuously until he returns. Switch and the other person runs a lap while partner does exercises. Once the second returns, Switch to next exercise and continue.

Merkins

Lunges

Burpees

Big Boys

Alt Shoulder Taps

Everyone completed 5 laps and 5 sets of exercises

Mary’s at the end.

Heel touches x10

Pretzels 1 leg x10

Pretzels 2nd leg x10

Pickle Pointers 3rd leg x10

Pickle Pounders x10

mosey back to parking lot for COT

COT

Teddy Roosevelt quote from “Man in the Arena”

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

This morning and every morning in what we call the gloom you step into the arena with yourself mentally to get up and push through the workout. Then, when we show up, together we step into the arena. we grow stronger physically and as brothers. Today, you were challenged to partner up and it required you to push yourself to get around the track back to relieve your brother and carry on with your exercise.

If there’s one thing I have learned to live by in F3 so far, it is this motto: “Leave no man behind, but do not leave him where you found him.”

one of my favorite verses in the Bible gives some great advice related to this idea as well.

“but they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.”

‭‭Isaiah‬ ‭40:31‬ ‭ESV‬‬

I leave you with the challenge to be a “man in the arena.”

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News

July 4th Convergence 0700-0800 in Fort O. Let Milkman know if you want to caravan with GeekSquad in the “Captain Jack Sparrow” leaving Hixson High parking lot that morning.

The Huey tomorrow 0515 Soddy Daisy Veterans Memorial Park 

Dundee VQ at Shot House on Monday 7/6

 

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Recent Backblasts