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Disappointment Abounds

QIC:  M.I.A.

Date: 11/05/2021

PAX:  Abercrombie, AOL, El Chapo, Escobar, FNG-Fortnite, Full Moon, FNG-Hillshire, Landmine, Mandela, Mr. Burns, Oui Oui, Picabo, FNG-Pit Bike, Ramrod, Rollback, SeaGull, Spirit Fingers, Sousa, Stork, Top’Em, Uncle Joe, WeBlow, WuzntMe

AO:  Hacksaw

Conditions

Those expected the temps in the 30’s as forecasted were disappointed. YHC and everyone around him found this to be the least disappointing part of the beatdown.

COP

Rifle Carry to the flag pole.

30(ish?) SSH
LBAC & Reverse x 13
Stretch out those shoulders…

The Thang

All exercises completed together. Holding the coupon above your head until the 6 is in:

5 x Blockees
10 x Curls
15 x Overhead Press
20 x Around the World (Imagine the coupon is a satellite and your head is the planet)

5 x Around the World
10 x Blockees*
15 x Curls
20 x Overhead Press

5 x Overhead Press
10 x Around the World
15 x Blockees
20 x Curls

5 x Curls
10 x Overhead Press
15 x Around the World
20 x Blockees

5 x Head, Shoulders, Knees & Toes
10 x Louganis
15 x Triceps Extension
20 x Weighted Flutter Kicks

5 x Weighted Flutter Kicks
10 x HSK&T
15 x Louganis
20 x Triceps Extensions

5 x Triceps Extensions
10 x Flutter Kicks
15 x HSK&T
20 x Louganis

Time – Disappointed ensued because we didn’t finish.

COT

YHC feels that men don’t hear/share their appreciation and love for each other enough. Inspired by a F3 Podcast from many moons ago, YHC mused on the importance of letting other men know they are loved.

Moleskin

* This was the moment that almost all the PAX groaned and shared their disappointment (loudly) with YHC.

  • AOL picked up three dudes pre-workout. They may have been of age… they may not.
  • Upon completion of the Side Straddle Hops YHC noted that this was the completion of the leg exercises for the day…. Mandela squealed with glee.
  • Escobar “WHOA!!! That is the biggest 6 inches I have ever seen”
  • Picabo and WuzntMe accused YHC of being a sadist, but they did it with a Cheshire grin
  • Sousa admitted to breaking YHC’s coupon maliciously
  • Sousa also admitted he would have posted elsewhere (the fartsack) if he saw the post regarding the switcheroo at Q
  • Sewer gases leaked from somewhere/someone during workout.

News

6 AM at Hill City – Thanksgiving Day convergence, followed by the Grateful Gobbler 5K. Wear your F3 attire, EH your fellow runners. Register here: https://www.eventbrite.com/e/2021-grateful-gobbler-5k-registration-162832772205?aff=ebdssbdestsearch

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Decomposing Burpees

QIC:  Tatonka

Date: 07/12/2021

PAX: Oui Oui, AOL, WEBLOW, WuzntMe, M.I.A., Tube Squeeze, SeaGull, Uncle Joe, Toe Tag

AO: Hacksaw

Conditions

70’s with some wet ground from the night’s rain. No rain during the beatdown though so we had that going on for us!

COP

SSH x 15 IC

Forward Fold OYO

Willie Mays Hayes x 16 IC

Quad Stretch

LBAC x 10 IC

Reverse LBAC x 10 IC

Chinooks x 10 IC

Seal Claps x 10 IC

Moroccan Night Clubs x 10 IC

Cherry Pickers x 10 IC

Calf Stretches OYO

The Thang

Decomposing Burpees

  1. Navy SEAL Burpees x 2 min

200m run

  1. Mountain Climber Burpee x 2 min

200m run

  1. 8 count body builders x 2 min

200m run

  1. Burpees x 2 min

200m run

  1. Royal Jumping Burpee (a merkin-less burpee with a jump and clap at the end) x 2 min

200m run

  1. Royal Burpee (apparently the OG traditional burpee; no merkin, no jump, no clap) x 2 min

200m run

  1. Air Squats x 2 min

200m run

  1. Plank x 2 min


Circle up for some Mary for time

Scissor kicks (Oui Oui)

Pickle Pointers (AOL)

Little Baby Crunches (WEBLOW)

Boat Canoes (WuzntMe)

Run a lap (M.I.A.)

COT

The Father’s Day sermon at my church was all about lawns and weeds. It’s not enough to just kill the weeds and hope the lawn will look better and prosper. You must reseed the lawn in order to get newer healthier grass to grow in place where the weeds once were. If you don’t reseed the bare spot, the weeds will just come back. Furthermore, a small weed doesn’t stay a small weed for very long. Very quickly it will multiple into numerous bigger weeds if not addressed soon enough. The spiritual metaphor is that it’s not enough to just remove weeds (sin) from our lives, we must replace it with better and healthier actions to live a more Christ like life.

The exercises we completed “got easier” as we removed a component from the prior exercise. For example, the Navy SEAL burpee consists of three merkins and a mountain climber movement on each leg. The following exercise, the mountain climber burpee, removed two of the three merkins from the prior exercise. Likewise, the eight count body builder that followed removed and replaced the mountain climber leg movement with a plank jack. This pattern continued with each subsequent exercise until we were just in the plank position.

As we progressed through the exercises, we weren’t just removing a component and sitting around doing nothing. We replaced what we removed with something that still made us better and helped us improve ourselves. Likewise, this is how we should remove sin from our lives and replace with actions that continue to help us grow spiritually into healthier stronger Christian men.

Moleskin

At one point, Q was referred to as John Doe, Jr. because the thang seemed to focus around a single exercise. The Q is not sure if this was intended to be an insult but took it as a compliment anyway.

Oui Oui was quick to point out that a burpee (or any variation thereof) is an excellent full body workout. The Q appreciates this open minded approach.

“2 minutes at my house doesn’t ever last this long” – AOL

There was some chatter about proper burpee form, whether a merkin is involved in a traditional burpee, whether there is a jump and clap at the end, etc. etc.

It turns out the originator of the “burpee” was named Royal Burpee (I looked it up on the internet, so it’s probably true). His OG burpee consisted of no merkin and no jump or clap; just an outward thrusting of the feet into a plank position.

News

Fallen Five convergence at The Dame/Hot Dam/Dam straight/Frankly my dear I don’t give a Dam this Saturday 7/17/21 from 0700-0800. Fallen Five ruck to follow immediately afterwards.

3rd F opportunity at Chubbies on Monday nights. Reach out to John Doe if interested and available to serve.

2nd F opportunity this Friday 7/16/21 at 1600 at the Fountainhead taproom. Out of town PAX that are in town for the Fallen Five event will also be invited and encouraged to attend for some 2nd F.

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    Rihanna Appreciation Day

    QIC:  WuzntMe

    Date: 05/21/2021

    PAX: Escobar, Uncle Joe, Top ‘Em, Zima, Toe Tag, Mayhem, 9Volt, El Chapo, Woodrider, Oui Oui, Seagull, AOL, Picabo, Point Break, Bernie

    AO: Hacksaw

    Conditions

    A nice, cool morning… for a regretful situation and a joke that went just a little too far.

    COP

    Took a lap around the church parking lot, then 33 SSH. Then got down to brass tacks. To the amazing musical poetry otherwise known as “Umbrella,” PAX were introduced to RiRi’s Appreciation Day. While Jay-Z prattles on about, well, whatever Jay-Z “raps” about, PAX did plank jacks. Every time RiRi mentions her rain-deflection device, pax did a burpee. Everytime she describes it as an “ella” or “aaaaay”, it’s a donkey kick. Every time our Bahamian princess mentions rain, PAX did a dive bomber.

    The Thang

    Pax counted off by fours. Then split into said groups.
    Group 1:
    Find Love in a Hill-less Place (run to the bottom of the Increased Gravity Zone, find the heart scrawled in chalk, turn around and run to the top of the not-hill)
    Group 2:
    S(quats) & M(erkins)– 10 squats, 20 Merkins. Focus on form. Repeat ad infinitum.
    Group 3:
    Rude Boys (gone get it up, I believe) – 10 BBS, 20 LBCs, 30 Flutters. Repeat.
    Group 4:
    Only Curls in the World– 10 shoulder presses, 20 curls, 10 dips. Repeat until pace group returns.

    Groups rotate once hill has been summitted by entirety of the group. Pax then offered another Rihanna fun fact, rinse, repeat x 8.

    Circle up.
    Shine Bright Like a…
    Everytime she says Diamond, do a diamond merkin. Song is much longer than you’d expect, and despite the vast lyrical talents of Katy Perry’s maid of honor, she repeats the word Diamond close to 40 times.

    COT

    Rihanna Appreciation Day started off as a joke between 9Volt and myself when he played one of her songs at his Q. But merely speaking that into existence turned into an actual thing, and then, well, it happened. What we choose to embrace in our lives is no different. What we praise, and likewise, defame, manifests itself into reality. If you complain about your wife, or your kids, or your job, you will grow to resent them. If you choose to praise, speak positively about them, etc., your love for them will grow. YHC challenged the boys to speak positively about their lives, and to manifest decency.

    Moleskin

    Of all Rihanna fun facts, PAX favorite was “Umbrella was her first hit, while ex-boyfriend Chris Brown’s biggest hit was, actually, Rihanna.” One pax, who will remain nameless, remarked, “Oh, now I know who she is!” insert BunkMorelandHeadshake.gif

    PAX were also astonished to learn that Rihanna didn’t graduate high school. Shocker, that.

    Oui Oui expressed disbelief that Rihanna cannot blink. He is still scouring the internet for proof that she can, in GIF form. Godspeed, soldier.

    Toe Tag had never heard the lyrics to S&M (“this might be pornography in song form, Wuz”), and we all felt a little ashamed for having played it in a church parking lot. Or for having played it at all, really.

    9Volt wears a pair of ‘shorts’ that, while an affront to American iconography, he gleefully admitted “used to be just underwear.” Mentors, ladies and gentlemen.

    News

    Memorial Day convergence. Mustaches mandatory, sleeves optional.

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      Fun in a Forbidden Land

      QIC:  Sidekick

      Date: 05/12/2021

      PAX: Escobar, Uncle joe, Bernie, M.I.A., Top’em, AOL

      AO: Hacksaw

      Conditions

      52 and Clear

      COP

      Forward Fold ICX12; Willie Mays Hays ICX12; SSH ICX20; 3rd Grade Exercises ICX12; LBAC-REV-Overhead Claps-Seal Claps ICX10; Slow Squats

      The Thang

      Start at the Big Flag

      Roll your Poison

      One dice, 6 exercises – 10 Blockees, 20 Dercans, 20 Block Lunges EC, 20 Overhead Press, 20 Block Squats, 20 Curls

      PAX take turns rolling dice and performing reps. 4 rolls of the dice then off to the next thing

      Run to the Pickle ball courts

      Each PAX chose a court, starts on the left sideline. One Pax calls 20 reps of a core exercise. When reps are complete, each PAX performs traveling Mercans from left sideline to right sideline, then takes up position on the next court.

      Repeat this for four rounds

      Run back to the big flag

      Repeat 4 rounds of the Dice routine, then run back to the courts

      Repeat the core routine for 4 rounds, run back to the bug flag

      Time

      COT



      Active listening is a skill that we should utilize more frequently. At home, at work, etc. Sometimes not responding but just being an ear is all you need.

      Moleskin

      Little did we know what would come from the city later this day. Glad its been resolved now

      News

      Memorial day convergence, 7 AM at the Dame

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        Dreams of Jacob’s Ladder

        QIC:  Ramrod

        Date: 1/4/2021

        PAX: Toe Tag, Tatonka, Picabo, Sousa, Tipper, Clothespin, M.I.A., AOL, Mothballs, Madoff, Bernie, Sex Wax, SeaGull, Bandwagon, Uncle Joe, Slim Shady, Rollback, Escobar

        AO: Hacksaw

        Conditions

        30 degrees, breezy

        COP

        Mosey to Imagination Station parking lot

        SSH x 20ish IC

        FF x 10 IC

        LBAC Forward x 10 IC

        LBAC Reverse X 10 IC

        Willie Mays Hays x 10 IC

        Mosey to Hacksaw Hill

        The Thang

        Imperial Walkers. X20 IC

        Jacob’s Ladder

        Seven times up the hill, with an increasing number of burpees at the top and an increasing number of LBCs at the bottom. (Accompanied by the Rush song “Jacob’s Ladder” in 3 different versions so that all PAX were singing along at the end.)

        Start with 1 each, then 2, then 3, etc…finish with 7

        Wait for 6 after each round of exercises doing Pickle Pointers.

        10x10x10-  10 merkins, 10 BBSU, 10 squat

        Hold Al Gore for the 6.

        Run a lap around the “It Is Written” building.

        Mosey to Dominoes parking lot for COT

        COT

        I read the Guy in the Glass poem to encourage all PAX to push them selves during each workout, and that the “You vs. You” concept is real.

        Moleskin

        I ran out of time. The Ladder took more time than I anticipated, and we were 4 minutes late getting to the parking lot.

        News

        Recent Backblasts

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          1 Year of Coldplay’s BS

          QIC:  Coldplay

          Date: 12/4/2020

          PAX: Clothespin, Vaccine, Oui Oui, Bandwagon, M.I.A., Uncle Joe, Toe Jelly, Toe Tag, WuzntMe, Escobar, SeaGull, Sex Wax, Snow Patrol, Picabo, Go Blue, Mayhem, Bernie

          AO: Hacksaw

          Conditions

          Surprisingly warm-ish considering the week we’ve had. Rain was threatening, but never happened

          COP

          Mosey to flag pole for all the standard warm-up activities. Ended with a set of 21’s, but the QIC couldn’t count. Penalty burpees ensued.

          The Thang

          Mosey to the pavilion behind the Collegedale police station. Performed step-ups on the picnic tables to AD/DC’s rock anthem “Thunderstruck” with a deep squat on the word “Thunder”.

          Mosey to the Commons pavilion where someone had decorated with lights and placed X’s on the pavement for perfect social distancing.

          Performed 1 round of Tabata workout (30 seconds of exercise followed by 10 seconds of rest). 12 rounds, 8 minutes.

          Mosey around parking lot.

          Performed 1 round of Sally to everyone’s “enjoyment”.

          Mosey around parking lot.

          Performed Mary to time, PAX led.

          Attempted another set of 21’s. Penalty burpees ensued.

          COT

          Today marked 1 year of F3 for the QIC. Very thankful for the F3 brotherhood and support. Obviously, Proverbs 27:17 applied here; “Iron sharpens iron, So one man sharpens another.” Here’s to another year of getting sharper.

          Moleskin

          Bandwagon wanted a 2nd chance at 21’s, but the results were the same. We probably need to make this a staple until we can consistently count to 21.

          News

          Toys for Tots drive in full swing with 1 week left.

          Blanket drive for Chubby’s.

          Happy Hour next Friday

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            Get to know your Q: Tatonka Edition

            QIC:  Tatonka

            Date: 11/2/2020

            PAX: Bandwagon, Oui Oui, Slim Shady, Escobar, Picabo, Blackout, Bernie, Woodrider, Shawshank, 

            AO: Hacksaw

            Conditions

            A brisk chill in the air of 36 degrees with the grass slightly damp from morning dew.

            COP

            Mosey with block to grass near big flag

            SSH x 10 IC

            WMH x 10 IC

            Forward Fold x 10 IC

            Left Over Right x 10 IC

            Right Over Left x 10 IC

            Forward LBAC x 10 IC

            Backward LBAC x 10 IC

            Seal Claps x 10 IC

            The Thang

            Today is my birthday so I thought I would allow the PAX to learn a bit more about me through an educational exercise routine


            Tatonka Fact #1: Tatonka is a Financial Advisor

            1. Bear Market – Decline Merkins x 8
            2. Bull Market – Incline Merkins x 8
            3. Small Dips in the Market – Dips on block x 8
            4. Big swings in the market – Kettle bell swings with block x 8

            Tatonka Fact #2: Tatonka likes zombie movies

            Zombie Survival Training Plan

            1. Find a safe room. Your buddies might be in there ready to shoot anything that comes through the door so drop to the ground quickly upon entering – Burpees x 8
            2. Barricade the door with heavy furniture – Mountain climbers x 8
            3. Get to the roof. Push your buddy up so he can pull you up – Block thrusters x 8
            4. Try to wave down help while on the roof – SSH x 8
            5. If that doesn’t work, run for it – High Knees to recover
            6. Crawl under the fence and push your supplies through ahead of you – Hip extensions x 8 each leg
            7. When all else fails, SHOOT THEM (don’t forget to double tap – Double shoulder taps x 8 IC

            Tatonka Fact #3: Tatonka likes woodworking

            1. Plank x 2 minutes
            2. Table saw x 10 each leg (From crab walk position, touch hand to opposite foot while keeping butt off the ground)
            3. American Hammer with block x 10
            4. Drill and Drive with block x 10 ( With arms bent and block vertical at eye level, rotate block 90 degrees and back, then thrust straight out in front of you.)

            Tatonka Fact #4: Tatonka used to play competitive paintball

            1. Off the break x 10 each side (hold block at 45 degree angle to side of body near feet and swing up and across body – this mimics coming off the start station and getting your barrel up)
            2. Snap Shooting x 10 each side (hold block straight up at eye level and lean to side while keeping feet stationary – this mimics snap shooting from behind a bunker)
            3. Wipe a hit x 10 each way (Same as Snap Shooting but pivot with arms instead of at hips, similar to a windshield wiper motion with your arms)
            4. One-for-One x 1 each arm – (Single arm block thruster, this mimics the penalty motion a referee would use to indicate a one-for-one penalty has occurred)

            Tatonka Fact #5: Tatonka likes craft beer and whisky

            1. Block curls x 8
            2. Burpees x 8
            3. Down the hatch x 8 (start with elbows at 90 degrees, thrust block straight out like you are giving someone cheers, bring block back to body, then curl)
            4. Freddie Mercuries x 8 (with enough in his system, Tatonka thinks he can move, sing, and dance like Freddie Mercury)

            Tatonka Fact #6: Tatonka ran the Steeplechase in college

            PAX form a circle with blocks on their side in front of them. Everyone begins doing high knees. Q hurdles block and drops down to begin doing flutter kicks. Next PAX in line hurdles block and begins doing flutter kicks. This continues until last PAX in circle is doing flutter kicks. Then, Q will hop up, hurdle block and do high knees. Next PAX in line follows suit until all PAX are doing high knees. This exercise mimics the 3000m Steeplechase event in track which involves, running, hurdles, and a water pit.

            Tatonka Fact #7: Tatonka likes the movie Top Gun

            Q began playing the song Danger Zone by Kenny Loggins. PAX performed SSH for entire 3:36 of song and performed a single squat every time the line “Danger Zone” was sung.

            Tatonka Fact #8: Tatonka likes card games and board games

            Q shuffled a deck of cards and flipped over a card. Each suit corresponded to a certain exercise. The value of the card indicated how many IC reps the PAX were to perform of that exercise. J= 11, Q = 12, K = 13, A = 14.

            Spades = Squats

            Hearts = Hips (Pickle Pointers)

            Clubs = Crunches

            Diamonds = Dive Bombers

            PAX worked through cards until time was called.

            COT

            I shared that I am not a very political person but I do understand the importance of casting a vote. Election Day is tomorrow and I stressed the importance of casting a vote, even if you don’t care for either party running. Living in a democracy that allows us to have a say in who we want to represent and lead our country is a privilege that many in the world do not share. The military memorials behind us during our workout and the giant American flag should act as a reminder of what many have given in order for us to have the privilege today. I also shared that some of my close neighbors grew up in communist Romania. They have shared stories with me that truly paint a picture of the many things a lot of us (myself included) take for granted each and every day.

            We concluded with prayer.

            Moleskin

            • In typical fashion, Picabo HC’d to the workout at 5:28 AM the morning of. He also forgot a block and scavenged a random chunk of concrete somewhere between his car and the flag pole.
            • We all now know how to break into Slim Shady’s truck
            • Group consensus is that the blonde instructor from Top Gun is no longer kind on the eyes
            • PAX are quick to determine who they would sacrifice if a real zombie apocalypse occurred
            • Patriotic Pickle Pointers looking up at a giant flag are the best kind of Pickle Pointers.
            • Picabo has been gifted a block

            News

            Beer run at Abercrombie’s farm is coming up soon. Check the slack channel for information.

            Networking event is coming up soon. Check slack for details.

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              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

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                But this one goes to 11

                QIC: 9-Volt

                Date: 10/05/2020

                PAX: Bonsi, Woodrider, Cold Play, Tatonka, Band Wagon, Oui Oui, Fiddy Cent, Slim Shady, Toe Tag, Picabo, Shawshank, Bernie, Abbercrombie, Madoff

                AO: Hackswaw

                Conditions

                Sweet, grainy cereal notes with a strong caramel flavor, join hints of chocolate. Light and easy to drink.

                COP
                Everyone grab two bricks and Mosey to the big flag.
                Circle up around the sound—– Commodores “Brick House” playing in the background

                EXERCISEDESCRIPTIONQTY
                SSHWith Bricks10
                Cobble Stones(3rd grade exercise- With Bricks10
                Brick ShittersWillie Maze Haze – With Bricks10
                Little Baby Brick CirclesDuh
                Fwd10
                Rev10
                Brick ClapsSeal Claps – With Bricks10
                SSHWith Bricks10

                The Thang

                PAX lines up around flag circle, performs exercise as a group then Brick crawls 1/4 of the way around the circle between exercises.

                EXERCISE DESCRIPTION QTY
                Brick FlysOn back , arms on ground, bring bricks together25
                Brick Side RaiseStanding, arms at sides, raise bricks over head25
                Brick Front RaiseStanding, hands @ waste, raise bricks to 90 deg in front25
                Brick Tricep extensionTricep extension – With bricks20
                Curl-PressCurl then military press25
                Brick HammersAmerican hammers – With Bricks20
                Masonry Sit UpsBig boy sit ups – With bricks20

                At this point the PAX was tired of holding bricks so everyone was given two strips of duct tape to secure them to their feet

                EXERCISE DESCRIPTIONQTY
                Imperial Brick WalkersImperial walkers – With Bricks20
                Brick CyclesFreddie Mercury – With Bricks20
                Flutter KicksFlutter kicks – With Bricks20
                Jane FondaJane Fonda – With Bricks (While staring at neighbor and Listening to “You Sexy Thing” by Hot Chocolate10
                High KneesHigh knees – With Bricks10

                With an extra 13 minutes the Q switched to dealer’s choice
                ** Hell if I remember what we did, but we did it …WITH BRICKS

                COT

                The Q relayed a disturbing story about swallowing a Barbie doll head the night before a colonoscopy

                Mole Skin

                The bricks were sanitized for your protection
                Standard grey 3M duct tape doesn’t hold up well to shear stress

                News

                Bring kids to the workout at Hacksaw on Friday. Yes, they must be your own.

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                  VQ and Flapjacks

                  QIC:  Toe Jelly

                  Date: 08/28/2020

                  PAX: Slim Shady, Menudo, Rollback, El Chapo, Fiddy Cent, MaYhem, Ramrod, Toe Tag, Escobar, Crash Cart, Bernie, FNG-Snow Flake, Snow Patrol, Mr. May, Furley, Coldplay, Sousa

                  AO: Hacksaw

                  Conditions

                  Lower 70s and high humidity!

                  COP

                  Mosey to flags
                  SSH IC x20
                  Forward Fold IC x15
                  Windmill IC x15
                  LBAC FWD IC x15
                  LBAC REV IC x15
                  Cherry Pickers IC x15
                  Seal Claps IC x15
                  Imperial Walkers IC x15
                  Mountain Climbers IC x15
                  SSH IC x25 (1-5 loud, 6-21 silent, penalty if everyone doesn’t stop together)
                  Penalty Burpees OYO 10

                  The Thang

                  Mosey to grab a coupon each

                  The Benjamins

                  • OYO 25 curls, 25 forward lunges; 25 backward lunges, al gore until six is in.
                  • OYO 25 overhead press, 25 forward lunges, 25 mountain climbers, 25 backward lunges, 25 kettle bells, al gore until six is in.

                  Mosey to flags and find a partner

                  Flora 1-2-1

                  • 100 merkins total with feet on coupon. Partner holds plank with feet on coupon. Switch every 10 reps.
                  • Flapjacks IC x15
                  • 200 LBCs total with coupon high on chest. Partner hold 6” leg raise while holding coupon over chest. Switch every 10 reps.
                  • Flapjacks IC x15
                  • 100 goblet squats total. Partner holds al gore with coupon. Switch every 10 reps.
                  • Flapjacks IC x15

                  Mary

                  • Dolly IC x15
                  • The Rosalita (High Dolly) IC x15
                  • The Dying Cockroach IC x15
                  • Flutter Kicks IC x15
                  • Heels to Heaven IC x15
                  • Heel Taps IC x15

                  COT

                  Nourishment vs. starvation. Nourish what you want to grow like how we nourish our muscles, friendship, etc. at F3. Starve what you want to get rid of–bad relationships, addictions, etc. Stop putting more fuel into what you want to get rid of in life.

                  Read 1 Peter 2:2 in closing: Like newborn infants, long for the pure spiritual milk, that by it you may grow up into salvation.

                  Moleskin

                  Apparently flapjacks between the Flora 1-2-1 sets wasn’t really ‘shaking it off’!

                  News

                  Labor Day Convergence, 7 a.m. at Detention in Hixson

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