Fitness + Fellowship + Faith
QIC: Goose
Date: 6/9/2020
PAX: Pink Panther, Omaha, Back Pew, Sunshine, Care Bear, Flop, White Gloves, Iron Butt, Ramos, Deer Jack, Skitch
AO: Hill City
Conditions: Perfect
COP
SSH x25, Forward Fold OYO, WIndmills x15, Willy Mays Hays OYO, 3rd grade exercise x15, Forward Fold OYO
The Thang
100 reps of: Merkins, Squats, SSH, LBCs. Run a lap in between each exercise.
Circle 0f Mary: 25 reps of PAX choice
QIC: Oil Can
Date: 05/28/2020
PAX: Goose, Skitch, Candu, Hobo, Doodles, Rodeo, CoverUp, Back Pew
AO: Hill City
Weather turned out to be quite nice despite the forecast for heavy showers & possible thunderstorms hours earlier. Temperature was cool, not much of a breeze. Slight mist over the grass around Coolidge Park.
15 SSHs, 10 Windmills, 10 Willie Mays Hays, 10 Forward Folds, 10 Little Baby Arm Circles (Forward & Reverse) – All IC
Mosey to underneath the Market St Bridge
10 Stations set up and PAX worked through each
50x Plank Jacks
50x Overhead Presses
50x LBCs
50x Side Squats (add a little skip in between each for some extra cardio)
50x Flutter Kicks
50x Lunges
50x Crab Cakes
50x Mountain Climbers
25x 4-Count Wall Sit
50x Hello Dollies
After completing 5 exercises, complete a short mosey of ~20 yards each way. Start next exercise. As a car would pass by us, Q told PAX to stop the exercise they were doing & complete 10 burpees. This served as a distraction for PAX.
Continue rotating through stations until Q called stop; Mosey back to parking lot. With one minute until time, PAX did 15 SSHs IC to finish off.
Q spoke about the ‘curveball’ that had been thrown at us by the Coronavirus. Encouraged PAX to tackle each obstacle in their life head-on and appreciate the good things they have going for them. Often these curveballs can be a blessing in disguise, so take the opportunity to learn from them.
Credit to Hobo who woke up late but still turned up and worked his butt off for 2/3 of the beatdown.
With the Murph in the rearview mirror, there’s nothing new to report.
QIC: Mr. Clean
Date: 05/26/2020
PAX: Back Pew, Care Bear, Coverup, Friar Tuck, Goose, Hobo, Pink Panther, Skitch, Sunshine, Uncle Fester
AO: Hill City
71. Hobo broke a sweat. Humid. High Humidity. Lots of moisture in the air.
21’s (Burpee Penalty)
Forward Fold — OYO
Willie Mays Hays x15 IC
Mosey to Brewhaus — Inperial Walkers for Six
Mosey to Mt. Midoriyama
Shoulder Blaster
The Dora is designed to push each man to do half the prescribed exercise. In an effort to meet every man’s need, we completed an Accountability Dora
Accountability Dora
100 Merkins (Each Pax had to complete AT LEAST 50 before moving on)
200 Squats (Each Pax had to complete AT LEAST 100 before moving on)
300 LBC’s (Each Pax had to complete AT LEAST 150 before moving on)
Partners ran to 1st Flag posted, completed 3 Incline Merkins, then to 2nd Flag posted, completed 3 Decline Merkins, Bear Crawl to top, and mosey to bottom.
Mosey back to Blue Rhino.
First, YHC called for continued recognition/awareness of Mental Health Awareness Month, especially in these trying times, and recapped the inspiration for rep counts in Friday’s Lion’s Den workout.
Secondly, lest we forget, EVERY day is a day to honor and memorialize those who’ve paid the ultimate sacrifice for our freedom.
Lastly, today was a day to recognize why F3 is such a “full circle”, AND such a critical part in men’s lives. On a day of Dora, Sunshine chose to be my partner….well, that fine HIM was an FNG at my Hill City VQ. Additionally, our “mountain AOQ” was also an FNG that day. Both of these men enrich lives daily.
QIC: Goose
Date: 5/21/2020
PAX: Skitch, Sunshine, Candu, She-Shed, Sparky, Home Alone, Pink Panther, Doodles, FNG-Cover Up, Deerjack, Doodles
Conditions:
Perfect, great sunrise
COP
SSH x20
3rd Grade exercise x15
Windmills x10
Toe Taps x10
Forward fold OYO
SSH x20
The Thang
Mosey to track around field at Coolidge Park. 100 squats, and 100 merkins. Pax has to run a lap before they start a set, and exercises can only be done in sets of 25.
Jailbreaks and Lunges to end workout.
QIC: John Doe
Date: 05/19/2020
PAX: Money Ball, Sunshine, Uncle Fester, Oil Can, Deerjack, Ramos, Pink Panther (R), Hobo, Back Pew, Skitch, Snow Patrol, Blindside, She Shed
AO: Hill City
Beautiful morning, no rain. Damp ground with conveniently placed puddles
Mosey to main field
Burpee Apocalypse – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Mosey to second hill
Per Skitch’s request….
Burp Back Mountain
Locate a nice sized hill (check)
Pair up with one person proceeding to run backwards (Bernie) up the hill/forward down the hill, while the other person performs burpees
Individuals continue to alternate running with burpees until 100 total burpees are completed by the pair
When finished, PAX hold Al Gore or Plank until entire PAX completes exercise. Modification: More Burpees
Burpee Mania
Circle Up and Pair Up
One person does AmRep of Burpees for 1 minute while other persons counts; Individuals continue to alternate for five rounds…example of one round:
P1: 1 minute of Burpees
P2: Rest and count
P2: 1 minute of Burpees
P1: Rest and count
3 minutes of Mary – PAX choice
Mosey back to parking lot for COT
Heard Andy Stanley communicate over the weekend and piggy-backed off his words and direction. Take-away: If we are wise, we will pause and ask the question, “What have we learned through all this?” What do we want to move forward?” How can we be better for it?” *Pain without any gain is a shame*
Focus on bein gbetter in three areas: (1) How can you be better financially? What could you have been doing? *I want is better than I owe* (2) How can you be better for it relationally? With your spouse? With your kids? *Own your piece of the pie* (3) How can you be better for it personally? Internally, how is your world view? Do you find yourself praying more for the first time in a long time? Has your faith been rattled? Did you discover your faith was more fragile than you imagined? *PAY ATTENTION TO THAT TENSION* It could lead to something good or something better.
Let’s face and embrace the lessons we’ve learned. Let’s not lose perspective. Let’s get better….together
BALL OF MAN: PAX took a knee and Skitch lead us out in prayer.
No matter which AO the QIC attends, everyone LOVES burpees. It’s an interesting phenomenon that could be a good case study one day. I imagine it has to do with a positive attitude. You should see the smiles once the word “burpee” is spoken. Purely Amazing!
3rd-F Starting back in June; Lions Den M/W/F; New Saturday option on Signal Mtn (The Reformation); The Battery T/R/S
QIC: Sunshine
Date: 05/14/2020
PAX: Ramos, Blind Side, Uncle Fester, Deer Jack, Oil Can, Red Tees, Skitch, Back Pew, V-Squared, Cold Play, Mr. May, The Count, Sunshine
AO: Hill City
Ideal spring morning.
Side straddle hop x20
3rd grade exercise x15
Willy Mays Hayes x10
Windmills x10
Imperial Walkers x15
Arm circles forward x10
Arm circles backward x10
Moroccan night club x10
10 burpees OYO
Run to the Hills
Partner exercise to create enough physical distance between PAX
Hill #1
One partner Bernies to the top and mosey back while other partner does low-plank reach; switch x5
Hill #2
One partner does alternating wide merkins while other box jumps up and walks down the big steps; switch x2
Hill #3
One partner jail breaks up the hill-mosey down, while other does plank jacks; switch x2
Mary
Freddie Mercury x20
Pickle pointers x20
Living in interesting times sucks. But as a leadership organization, it is important that we demonstrate the best behavior to help our community overcome.
Time flew by way too quick, the original plan for for five rounds at each hill. That did not happen.
QIC: Ramos
Date: 05/12/2020
PAX: She Shed, Deerjack, Pink Panther, Dolly, Sunshine, Free Candy, Wort, CareBear, Sherlock, Back Pew, Milkman, Slois Lane, Hobo, Skitch, Dirk, Moneyball
AO: Hill City
71% visible waning gubbious moon on a cool, overcast morning.
| Mosey around field |
| SSHops |
| LBAC |
| Seal Claps |
| WMHays |
| Third Grade Stretch |
| Forward Fold |
200 Merkins, 300 LBCs, 400 Mountain Climbers.
Other Partner does 30 lunges out then jailbreaks back.
5 minutes of AMRAP
30 seconds of Burpees, 30 seconds rest.
6MOM
Regular low plank
High plank shoulder taps
American (not Turkish) Hammers
Cockroach
15 Burpees for a “fun” finish.
My “Turkish Hammers” gaffe caused an uproar from all our patriots in the PAX. American hammers are way heavier they told me.
QIC: Oil Can (VQ!)
Date: 03/19/2020
PAX: Uncle Fester, Hobo, The Count (respect x2), Free Candy, Sunshine, Iron Butt (respect x2), Goose, Blindside, Hansen, Moneyball, Stroker, Kowbell, Tinkle, Back Pew, Ringwald, Skitch, Teflon
AO: Hill City
Ideal. 60 degrees with a few clouds overhead.
20 SSH IC; 10 Forward Fold IC; 10 Little Baby Arm Circles IC forward & reverse; 10 Willie Mays Hays IC; 10 3rd Grade Exercises IC
Mosey to start of Walnut St bridge; 10 burpees OYO
Split into two groups & set out two cones; second is about 1/4 way along the bridge, first is ~15 feet closer
Modified version of Indian file. Everyone lines up and holds Al Gore. Person from the back jailbreaks to front, then shouts down for everyone to do a squat. Upon hearing down, person from the back jailbreaks to front. Continue to far cone, mosey back to end of bridge.
Keep split into two groups.
Group 1: Jailbreak to 1st cone, mosey back
Group 2: Incline Merkins
Everyone continues exercise until six is in, Groups rotate
Group 1: Jailbreak to 1st cone, mosey back, jailbreak to 2nd cone, mosey back
Group 2: LBCs
Everyone continues exercise until six is in, rotate
Group 1: Jailbreak to 2nd cone, mosey back
Group 2: Decline Merkins
Everyone continues exercise until six is in, rotate
All mosey to 2nd cone & back to end of bridge
Group 1: Mosey to 1st cone, jailbreak to 2nd, mosey back
Group 2: Flutter Kicks
Everyone continues exercise until six is in, rotate
Group 1: Jailbreak to 1st cone, lunges to second, mosey back
Group 2: Dips
Everyone continues exercise until six is in, rotate
All mosey to 2nd cone & back to end of bridge
Group 1: Jailbreak to 1st cone, bear crawl to 2nd, mosey back
Group 2: Merkins
Everyone continues exercise until six is in, rotate
Group 1: Jailbreak to 1st cone, crab walk to 2nd, crab walk back to 1st, mosey back
Group 2: Hold Plank
Everyone continues exercise until six is in, rotate
10 Burpees, 10 LBCs, 10 squats OYO, recover. All do lunges to 1st cone, mosey back to parking lot.
Finish the workout off with some mary’s.
10 dive bombers OYO, 10 American Hammers IC, 10 Flutter Kicks IC, 15 Pickle Pounders IC.
Spoke about those who are doing it tough in the world right now, not just because of COVID-19 but from a physical, mental, emotional or spiritual challenge. Encouraged PAX to check in with someone, ask them ‘are you ok?’ and get closer to people at a time when we are all being told to distance ourselves. Wanted to acknowledge that many were already dealing with personal issues before the outbreak of COVID-19.
Q learned that ‘doing it tough’ (translation: to be struggling) is not a term used in this part of the world.
The smell of freshly baked donuts from across the street at Julie Darling was very real.
F3 suspended temporarily. Maintain distance between one another & stay updated via Times Free Press (free coverage of all COVID-19 news), CDC and the WHO.
QIC: Skitch
Date: 3/5/2020
PAX: Kowbell, Fissure, Uncle Fester, Doghouse, Chum, Back Pew, Lassie, Jaywalk, Goose
AO: Hill City
The night before there was a 65% of rain. When we awoke there was a 0% chance of rain. The second forecast was correct. 3 layers was too much.
SSH x 40 IC, Forward Fold x 10 IC, Imperial Walkers x 15 IC, Willie Mays Hays x 10 IC, 5 burpees, 5 aquamen, 5 squats.
We moseyed to the big circle.
ABS, SBA, BAS, BSA, ASB, SAB
In 2 groups of 5, we worked our way around the big circle, sidewalk square by square. On each sidewalk square, a PAX did 5 Aquamen, 5 Squats, and/or 5 Burpees. You could do all 3 on one square or just one, but the square wasn’t complete until PAX jointly completed ABS, SBA, BAS, BSA, ASB, or SAB in chalk on the square indicating all the exercises had been completed. We completed the small circle on the stage as well. Mosey to the alley where 1’s wall sat while 2’s did 10 burpees; swap; rinse and repeat; rinse and repeat. Mosey back to parking lot for 10 more burpees, some low planks, and some big boy situps. Time.
Ephesians 4:15-16 “Rather, speaking the truth in love, we are to grow up in every way into him who is the head, into Christ, from whom the whole body, joined and held together by every joint with which it is equipped, when each part is working properly, makes the body grow so that it builds itself up in love.” Whether it’s the 1 Million Burpee Challenge or giving an encouraging word, we daily have a small part to play to build up the body.
BOM
It didn’t feel like 1,000+ burpees. Really.
Socks for 3rd F.
Date: 03/03/2020
PAX: The Count, She Shed, Skitch, Back Pew, Sunshine, Pink Panther, Hobo, Ramos, Cow Bell, Early Bird, Red Tees, Free Time
AO: Hill City
QIC: Goose
Conditions: Wet
SSH x 20
Fwd Fold x OYO
Willie Mays Hays x 20
Quad Stetch each leg OYO
Cherry Pickers x 20
Moroccan Night Club x20
SSH x20
Adora: Mosey to end of light poles and back while partner does: 200 merkins, 200 squats, 200 LBCs
Mosey to field by blue rhino, and lunge to sidewalk and back
Start at Blue Rhino, mosey to Frazier ave, 25 merkins or squats at every light pole.