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Murph 2.0

BB For Thursday, August 3rd.
Q: Rainman “Darnell Woods”
It was a wonderful clear morning, 5 Pax showed up for a light run of 2 miles at 5AM! Little did they know that Murph was coming around the corner. 3 More PAX showed up at 530AM where they worked up a good sweat during the warm up. After a mosey over to the walking bridge murph awaited. The one mile run began, the trek down and back across the bridge felt good. Until the circuit began. 100 Merk-Jacks, 200 Squat Jumps over the cone, 300 Monkey Humpers!!!! Yay, PAX after Pax completed the first mile and time was dwindling down. The Q made a decision, maybe because of time, maybe because of the insanity, or maybe both 🙂. The circuit was cut to 50, 75, 100 and two 10 counts after that. But then it was on to the last mile. The PAX gave it all they had, not one PAX stopped, but pushed through and survived the muprh.

PAX: Rainman, Angus, Prosciutto, Mr. Clean, Delta, Laces Out, Mudslide, Ohms
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The Murph Grand-Prix

When: 08/01/17
Where: Hill City
QIC: Ohms
The PAX: Prosciutto, Rainman, Angus, Mr. Clean, Banjo, Mudslide, Delta, Laces Out

Conditions: Clear Skies, 85 def F
Excellent turnout this AM at 0530. YHC woke up feeling great this morning…had a great night’s sleep with no morning drowsiness present. Started his morning off with a banana and a short drive to Hill City to get the day started off in good way through a good Old Fashioned Beatdown. Upon arrival, the PAX had shown up early and were waiting under the Love Shack prepared for some morning fun. The shovel flag was planted, the disclaimer was given, and the workout began.
WARMUP
YHC wanted to spread out the Leadership Roll so I let everyone have a little bit of the Q action. We went around the circle letting each PAX come up with an exercise.
– SSH x 10 IC (Ohms)
– Imperial Walkers x 10 IC (Banjo)
– Slow Merkins x 10 IC (Prosciutto)
– Squat x 10 IC (Rainman)
– Plank Jacks x 10 IC (Mudslide)
– Ass Kickers x 10 IC (Mr. Clean)
– High Knees x 10 IC (Angus)
– Mountain Climbers x 10 IC (Delta)
– SSH x 20 IC (Laces Out)
THE THANG
Circuit #1 (Round 1 – Mt. Midoriyama Grand Prix)
Start out in front of Mt. Midoriyama
Step 1: Run a lap around Mt. Midoriyama (0.2 miles)
Step 2: Bear Crawl 15 yards
Step 3: Lunge 15 Yards
Step 4: Run to the top of Mt. Midoriyama and then back to bottom
Step 5: Perform 25 Merkins
Rinse and Repeat all Steps x 4
Circuit #2 (Round 2 – The Stairway to Heaven Grand Prix)
Start out in front of Concrete Stairway (Where the Swamp Thing lives)
Step 1: Run a lap around Mt. Midoriyama (0.2 miles)
Step 2: Duck Walk 15 yards
Step 3: Karaoke 15 Yards
Step 4: Run to the bottom of the stairway and then box jump up to the top
Step 5: Perform 50 Dips
Rinse and Repeat all Steps x 4
MARY
YHC decided to continue with the spreading out of the Leadership Roll so we went around the circle letting each PAX come up with an ab exercise.
– LBC x 10 IC (Ohms)
– Hello Dolly x 10 IC (Banjo)
– American Hammers x 10 IC (Laces Out)
– WWII Sit-Ups x 10 OYO (Rainman)
– Rosalita x 10 IC (Mudslide)
– Freddie Mercury x 10 IC (Mr. Clean)
– Crunchy Frog x 10 IC (Angus)
– Pickle Pounders x 10 IC (Delta)
– Point & Hold (Prosciutto)
COT – Count-Off, Name-O-Rama, Shout-Outs, Prayer Requests
QUOTE – “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 –
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07/27/2017 Backblast

When: 07/27/17
Where: Hill City
QIC: Delta
The PAX: Prosciutto, Nitro Circus, Mudslide, Stairmaster, Rainman, Mr. Clean
Conditions: Clear Skies, Low 80’s…Great morning to be alive!
The flag was planted, the PAX was circled and the welcome and disclaimer was given. As an added bonus, we agreed that anytime we saw jogger, we would all drop and conduct 20 BBSU’s! We then headed out to the Great Hall for the…
WARMUP
– SSH x 15 IC
– Imperial Walkers x 15 IC
– High Knees x 15 IC
– Mountain Climbers x 15 IC
– SSH x 15 IC
*We spotted some joggers so we all stopped and conducted 20 BBSU.
We then turned our attention toward the RING OF FIRE
-The PAX took turns, one by one, calling out an exercise. After each man called out an exercise, that man would bear crawl around the PAX while the PAX executed the exercise.
-Rocky Balboa x 15 IC
We then took a small mosey over to the river walk where we partook in the…
THE THANG
+Starting at the first light pole along the walk, we bear crawled to the next light pole…then we lunged to the next light pole…THEN bear crawl for 2 more light poles; followed by lunges for 2 more light poles…THEN we bear crawled for 3 light poles followed by lunges for 3 more light pole…
We spotted some more joggers so we dropped and did 20 BBSU.
After a 10 count from Mr. Clean, we repeated the bear crawls / lunges that we just did.
We then headed to the base of what I call the Boob Hill. From there, the following instructions were given for what I am calling a “Modified Cooper:”
-10 Burpees / 10 Merkins / 10 Squats
Then run to the other end of the sidewalk near the Love Shack…
-10 Burpees / 10 Merkins / 10 Squats
Then run to the other end of the sidewalk near the Boob Hill…
-10 Burpees / 10 Merkins / 10 Squats
Then run to the other end of the sidewalk near the Love Shack…
-10 Burpees / 10 Merkins / 10 Squats
Then run to the other end of the sidewalk near the Boob Hill…
We all needed a 10 count before we headed to the Love Shack for…
6MOM
-Freddie Mercury x 15 IC
-Alphabet
-Pickle Pounders x 15 IC
*We spotted another set of joggers, so we all conducted 20 BBSU
-American Hammers x 15 IC
Count-O-Rama
Name-O-Rama
Moleskin
1 John 2:15-16
Do not love the world or the things in the world. If anyone loves the world, the love of the Father is not in him. For all that is in the world—the desires of the flesh and the desires of the eyes and pride of life—is not from the Father but is from the world.
-Most men’s downfalls can be linked back to what this verse commands us to stay away from: desires of the flesh and eyes and pride…It’s also been categorized this way: “Gold, Glory and Girls.”
The problem is that most men, if not all men struggle with being prideful, chasing money and women. To help each other fight off these temptations, it is imperative that we be honest with each other about our weaknesses and our struggles. It’s only in being honest about where we ARE that we can get help getting where we need to BE.
Let’s be an authentic band of brothers—a safe place for each man to share where he is at, without judgement, so we can help each other get better.
-CS Lewis “Friendship … is born at the moment when one man says to another “What! You too? I thought that no one but myself . . .”

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The BLIMPS Life Chose Me

When: 07/20/17
Where: Hill City
QIC: Rainman (Cherry Blasted VQ)
The PAX: Prosciutto, Rainman, Stairmaster, Choo Choo (Nomad), Angus, Early Bird, Chief, Mr. Clean, FNG (Nitro now)

Conditions: Clear Skies, Humid Air
Want to say thanks to all of the other QIC’s for taking me to Q-School and leading by example. Just goes to show that F3 is a strong brotherhood. Also want to give a shout out to Choo-Choo, Second day back and already brought an FNG!!
WARMUP
– SSH x 15 IC
– Finkle Swing x 15
– SSH x 15
– High Knee x 15
– Wide High Knee x 15
– Squat x 15 IC
– Imperial Walkers x 15 IC
– SSH x 15 IC
– Baby Arm Circle x 12
– Reverse BAC x 12
– Shoulder Press x 10 IC
– Moroccan Night Club x 12 IC
– SSH x 15 IC
Circuit #1
BLIMPS’s
Can be done with cones on a field, a parking lot, or on concrete using lampposts.
1. Burpees 10 and then run back to starting line, touch and go to next lamppost/cone/line etc…
2. Lunges 20 each leg, and then run back to starting line, touch and go to next lamppost/cone/line etc…
3. Imperial Walkers 30 each leg and then run back to starting line, touch and go to next lamppost/cone/line etc…
4. Merkins 40 and then run back to starting line, touch and go to next lamppost/cone/line etc…
5. Plank Jack 50 and then run back to starting line, touch and go to next lamppost/cone/line etc…
6. Squats 60 and hold Al Gore or finish with those who weren’t done yet.
Circuit #2
M.I.A w/Partner and Hill
Partner up. One partner begins the MIA, while the other runs up and down the hill twice. Once the hill runner was done, partners swap and pick up where their partner left off in MIA. For each exercise we did originally did 60 a piece, but modified to 60 TOTAL.
1. Merk Jack: 60 between each partner. Just like a plank jack, but you add a merkin with it.
2.Iron Mike: 60 TOTAL between each partner. Iron Mike is a cooler name for jump lunges.
3. Alternating Shoulder Tap: 60 between each partner. Plank position. Right hand left shoulder and vice versa.
3-MOM
Crunchy Frog x 15
Little Baby Crunches x 15
WWII Sit Ups x 15
Quote: You will be what you see, but what you don’t see you cannot be. You will become what you behold, but what you don’t behold you cannot become.
Goes to show that what you longingly or lastingly look at is what you will become. So, make sure you are beholding something that you want to emulate.
Prayer Requests:
– Angus: Wife’s Pregnancy
– Laces Out (Respect): Trip and travel
– Gus: New House
– Out of town guys serving on mission
– Supporting an F3 start up in Memphis
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Death by Coupons

When: 07/18/17
Where: Hill City
QIC: Ohms
The PAX: Prosciutto, Rainman, Stairmaster, Choo Choo (Nomad)

Conditions: Clear Skies, Humid Air
Once again reminiscent of the early F3 Chatt days…smaller group than expected. YHC even went and bought 4 new coupons to add to the artillery and only got to use 5 of them. Oh well, just have to remember…strength doesn’t always come in numbers. Before we get this thing started, big shout out to our newest member of F3 Chatt (Choo Choo). This man got up on his own and brought himself to post this AM. He didn’t know any of us, he didn’t know what to expect, but he did know that he wanted to get BETTER!!
WARMUP
– SSH x 10 IC
– Imperial Walkers x 10 IC
– SSH x 10 IC
– Squat x 10 IC
– SSH x 10 IC
– Moroccan Night Club x 10 IC
– Arm Circles x 10 IC
– Shoulder Press x 10 IC
– SSH x 20 IC
THE THANG
Circuit #1 (Stairway to Seven)
Start at bottom of concrete stairs
Step up 1 stair – perform 7 Incline Merkins
Step up 1 stair – perform 7 Dips
Step up 1 stair – perform 7 Cinder Block Swings
Continue until top you reach the top of stairs
Circuit #2 (Death Crawl)
Exercise 1: Assume push-up position on block. Crawl with your block until finish line reached.
Exercise 2: Assume push-up position on block. Crawl with your block (completing a push-up each movement) until finish line is reached.
Exercise 3: Assume push-up position on block. Crawl with your block (completing a left/right push-up each movement) until finish line is reached.
COP #1 (Circle of Coupon)
Exercise 1: Two-Handed Curl x 10 IC
Exercise 2: Tricep Overhead Arm Extension x 10 IC
Exercise 3: Curl and Press x 10 IC
Rinse & Repeat for 3 Sets
MARY
YHC was feeling generous during the 6MOM so I let everyone have a little bit of the Q action. We went around the circle letting each PAX come up with an ab exercise.
– LBC x 15 IC
– V-Ups x 15 IC
– Freddie Mercury x 15 IC
– Roselita x 15 IX
– Box Cutter x 15 IC
When it got around the circle back to YHC, he noticed that none of the PAX had called on Lady Liberty…sooo…American Hammers were next
– American Hammer x 15 IC
COT – Countoff, Name-O-Rama, Shout-Outs, Prayer Requests
Prayer Requests:
– Rainman’s MRI
– Prosciutto’s Mom Hip Surgery
– Delta’s Mission Trip
– Laces Out’s Mission Trip
QUOTE – “Strength doesn’t always come from numbers…it comes from determination and the will to get better“
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Laces Out VQ

Conditions: Clear skies with a 72 deg. F mild air
Happy 31st Birthday to Snowflake and Congrats to Delta on his 15th Anniversary!!
This special Thursday morning began with 11 PAX posting at Hill City. This day was special because today was the Cherry Blast Virgin Q for Laces Out (RESPECT). The HIM was super excited for his first Q and his opportunity to lead a great group of men through an awesome workout. The morning started out with a little 0530 stretching and the delivery of the Disclaimer. Then the real fun began…a lot of running and a Walnut Street Bridge workout was in the plans!
Here’s what went down:
THE THANG:
The workout started with a short mosey to The Great Hall for a warmup.
SSH x 12 IC
Squats x 20 IC
Imperial Walkers x 20 IC
LBAC (FWD/REV) x 15 IC
Shinooks x 15 IC
SSH x 15 IC
Once the blood was warm and flowing through the bodies of the PAX, Sir Q led us PAX on another mosey through Coolidge Park and over to the Walnut Street “Walking” Bridge (I assure you that no “walking” would take place on this day at the bridge). We were informed from the get-go that today would be a running day…no worries, the PAX seemed open to running and were ready to take on the challenge.
Circuit #1
– Round 1: Complete 10 Burpees OYO, then mosey to a 1/4 the way across the bridge.
– Round 2: Complete 20 Merkins OYO, then mosey to 1/2 the way across the bridge.
– Round 3: Complete 30 BBSU OYO, then mosey to 3/4 the way across the bridge.
– Round 4: Complete 40 Squats OYO, then mosey to 3/4 the way across the bridge.
– Round 5: Complete 10 Burpees OYO, then mosey to the end of the bridge.
Rinse & Repeat on the way back across the Bridge
When the Bridge Beatdown was complete, wetook a little mosey back through Coolidge Park to the Riverwalk. We were ahead of schedule due to the hard work from the PAX. So HIM improvised and added some lunges mixed with more running.
Lunge to first light pole
Run 3 light poles
Lunge 1 light pole
Run 3 light poles
Rinse & Repeat until the end of the path
We then took another mosey toward the Love Shack and to the top step where the Swamp Thing resides.
Dips x 12 IC
Incline Merkins x 12 IC
Rinse & Repeat x 2
Once the arms were burning HIM decided to work another body part to close the day with some 3MOM…
Flutterkicks x 12 IC
Hello Dolly x 12 IC
Freddie Mercury x 12 IC
COT – Countoff, Nameorama, Shoutouts/Requests, Prayer
Prayer Requests:
Snowflake (Dr. Appointment for broken elbow)
Pumpkin (Mission Trip)
Mr. Clean (2 year old son’s leg)
Laces Out (Upcoming Mission Trip)
Delta (Upcoming Mission Trip/Camp)
Angus (Moving Day & Wife expecting a baby)
“ Proverbs 16:9 – ”In his heart a man plans his ways, but God directs his steps.”
HIM shared about his son’s journey with his heart disease (appreciates the many prayers lifted up for him). His plans were altered, but he has trusted God’s new direction for his life and lives to please Jesus. We all have our plans, dreams and hopes, but sometimes God directs us in another way. Let’s follow God’s direction even as we make our plans today and bring glory to Jesus!

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Bridge Over Troubled Water

Conditions: Clear skies with a 72 deg. F mild air
 
Happy 31st Birthday to Snowflake and Congrats to Delta on his 15th Anniversary!!
This special Thursday morning began with 11 PAX posting at Hill City. This day was special because today was the Cherry Blast Virgin Q for Laces Out (RESPECT). The HIM was super excited for his first Q and his opportunity to lead a great group of men through an awesome workout. The morning started out with a little 0530 stretching and the delivery of the Disclaimer. Then the real fun began…a lot of running and a Walnut Street Bridge workout was in the plans!
 
Here’s what went down:
 
THE THANG:
 
The workout started with a short mosey to The Great Hall for a warmup.
 

  • SSH x 12 IC
  • Squats x 20 IC
  • Imperial Walkers x 20 IC
  • LBAC (FWD/REV) x 15 IC
  • Shinooks x 15 IC
  • SSH x 15 IC

 
Once the blood was warm and flowing through the bodies of the PAX, Sir Q led us PAX on another mosey through Coolidge Park and over to the Walnut Street “Walking” Bridge (I assure you that no “walking” would take place on this day at the bridge). We were informed from the get-go that today would be a running day…no worries, the PAX seemed open to running and were ready to take on the challenge.
 
 
Circuit #1
 
– Round 1: Complete 10 Burpees OYO, then mosey to a 1/4 the way across the bridge.
– Round 2: Complete 20 Merkins OYO, then mosey to 1/2 the way across the bridge.
– Round 3: Complete 30 BBSU OYO, then mosey to 3/4 the way across the bridge.
– Round 4: Complete 40 Squats OYO, then mosey to 3/4 the way across the bridge.
– Round 5: Complete 10 Burpees OYO, then mosey to the end of the bridge.
 
Rinse & Repeat on the way back across the Bridge
 
When the Bridge Beatdown was complete, wetook a little mosey back through Coolidge Park to the Riverwalk. We were ahead of schedule due to the hard work from the PAX. So HIM improvised and added some lunges mixed with more running.
 

  • Lunge to first light pole
  • Run 3 light poles
  • Lunge 1 light pole
  • Run 3 light poles
  • Rinse & Repeat until the end of the path

 
We then took another mosey toward the Love Shack and to the top step where the Swamp Thing resides.
 

  • Dips x 12 IC
  • Incline Merkins x 12 IC
  • Rinse & Repeat x 2

 
Once the arms were burning HIM decided to work another body part to close the day with some 3MOM…
 

  • Flutterkicks x 12 IC
  • Hello Dolly x 12 IC
  • Freddie Mercury x 12 IC

 
 
COT – Countoff, Nameorama, Shoutouts/Requests, Prayer
 
Prayer Requests:

  • Snowflake (Dr. Appointment for broken elbow)
  • Pumpkin (Mission Trip)
  • Mr. Clean (2 year old son’s leg)
  • Laces Out (Upcoming Mission Trip)
  • Delta (Upcoming Mission Trip/Camp)
  • Angus (Moving Day & Wife expecting a baby)

 
 
“ Proverbs 16:9 – ”In his heart a man plans his ways, but God directs his steps.”
 
HIM shared about his son’s journey with his heart disease (appreciates the many prayers lifted up for him). His plans were altered, but he has trusted God’s new direction for his life and lives to please Jesus. We all have our plans, dreams and hopes, but sometimes God directs us in another way. Let’s follow God’s direction even as we make our plans today and bring glory to Jesus!
 
 

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Bottle Rocket Beatdown

Today 16 PAX marched onto the fields of Hill City with the red glare of rockets lighting up the Chattanooga sky. Today was no normal day, it was a special one. Today we honored our country’s heroes and celebrated our freedom to be able to do what we do in the greatest country on Earth. We had record numbers and we are so proud to see our band of brothers in Chattanooga growing!
 
There was no one single Q today. On this special day, 4 brothers passed the Q torch around to complete what I think we can all agree ended up being the most memorable Post in F3 Chatt’s short history.
 
CONDITIONS: 75 Degrees F, Pouring Rain, and 300% Humidity
 
WARMUP: Loosened up the muscles with some light OYO stretching and then Angus led us down a path of warmup torture…here’s what he put us through:
 
– 5 Burps
– SSH x 20
– Finkle Swing x 20
– SSH x 20
– Imperial Walkers x 20
– SSH x 20
– Ass Kickers x 20
– SSH x 20
– High Knees x 20
– SSH x 20
– Wide High Knees x 20
– SSH x 20
 
Little Mosey Down to the Big Field in Coolidge Park to continue what Angus calls a “Warmup” although I’m pretty sure everyone was already warm! Guess one can never be too warmed up…
 
– 5 Burpees
– SSH x 20
– Diamond Merkins (4 count) x 15
– SSH x 20
– Carolina Dry Docks x 15
– SSH x 20
– Merkins x 15
– SSH x 20
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
 
Angus then passed the torch to YHC.
 
Circuit #1 (DMC – Duckwalk, Merkin, Crawl)
– Duckwalk 30 yards
– 5 Merkins
– Backwards Bear Crawl 20 yards
– Duckwalk 30 yards
– 10 Merkins
– Backwards Bear Crawl 20 yards
– Rinse & Repeat adding 5 merkins every round until a total of 25 merkins is complete
 
Time to pass the torch to Delta for some more action:
 
Indian Runs!! the PAX formed a line with Delta leading the pack. We continued the Indian Runs until Delta got back to the front of the line. With 16 PAX…let me say…this was no short run!
 
Circuit #2
– Burpees x10
– Lunge 50 yards
– Mosey back to starting point
– Rinse & Repeat x3
 
Whew everyone is for sure feeling the burn now. But there was still one more Q to go…so it was time to mosey to Mt. Midoriyama and once again pass the torch. Let’s see what you got Steam Engine!
 
Circuit #3
– Start at 1st Lamp Post & perform LBC x20
– Mosey to 2nd Lamp Post & perform RBC x20
– Mosey to 3rd Lamp Post & perform American Hammers x20
– Mosey to base of Mt. Midoriyama, sprint up & mosey down
– Mosey back to 1st Lamp Post
– Rinse & Repeat for 8 straight minutes
 
COT: Countoff, Name-O-Rama, Shoutouts/Requests, Reading of the Declaration of Independence, Prayer
 
“Americans should never forget that the founders of this country, like all who have served her in uniform, were willing to die defending everything its flag represent. It’s so easy to get lost in the controversies that divide us. But I believe, no matter what our race, religion, or beliefs may be, that AMERICANS should be able to come together to keep our country rooted in what made it great”
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07/06/2017 Backblast

-When; 07/06/17
-Where; Hill City / Chattanooga, TN
-QIC; Delta
-The PAX; Ohms, Angus, Laces Out (Respect), Schnitzel, Sling, Pumpkin, Devo (all the way from outside of Charlotte, NC)
Welcome / Disclaimer
+Every time we see JOGGERS; we all stop and do 20 BBSU
The Warm-Up
Side Straddle Hop (SSH) / IC x 15
Mtn Climbers / IC x 15
High Knees / IC x 15
Wide High Knees / IC x 15
SSH / IC x 15
*We spotted some joggers and dropped and pounded out 20 BBSU
Baby Arm Circles (Forward and backwards) / IC x 10
Moroccan Night Club / IC x 15
Circle Burp—The PAX jogged in place and one by one each member of the PAX, after a random period of time, shouted out “Drop” which told the PAX that they should drop to the ground and do a burpee. The PAX continued this sequence for two go-rounds around the circle.
*We spotted another group of joggers and dropped once again and pounded out 20 more BBSU
Rocky Balboa (Alternating toe-taps on the curb) / IC x 20
The Main Thang;
The PAX took a li’l mosey to the river walk where we partook in what F3 calls “Hindenburg BLIMPS”
We set running along the river walk and every 3 light poles, we stopped to perform the following exercises:
1st stop: 10 Burpees
2nd stop: 20 Lunges
3rd stop: 30 Imperial Walkers
4th stop: 40 Merkins
5th stop: 50 Plank Jacks
6th stop: 60 Squats
It would be safe to say that we needed a li’l 10 count…as we caught our breath AND since we live in a democratic society, I asked the PAX to vote on what we should do next…The choices were another round of Hindenburg BLIMPS of plan B. They chose plan B so we took a li’l mosey towards where the Swamp Thing Lives. As we mosey’ed that way, Angus mentioned that our nomad Devo from outside of Charlotte really needs to experience our Mt. Madoryima…SO, I called an audible and rolled with plan C.
Plan C took us to the base of Mt. Madoryima where we took part in Jacobs Ladder
-For Jacobs Ladder, we started with 1 Burpee, then headed up the Mtn…at the bottom, we did 2 burpees and then headed back up the Mtn…We continued this rhythm until we got to 7 burpees and 7 times up the Mtn.
6MOM
*We spotted another group of joggers and dropped once again and pounded out 20 more BBSU
Captain Thor // 1 BBSU followed by 4 American Hammers, 2 BBSU followed by 8 American Hammers…all the way up to 10 BBSU and 40 American Hammers
COUNTORAMA
NAMORAMA
Word of the Day // Jesus, as busy as He was, did not miss the individuals over the crowds. He walked slowly through His days and never missed an opportunity to love, serve, bless, care for those His Father has placed in His life. Acts 17:26 says that God has placed us where we when we are for a reason…pat of that reason is for us to practice PRESENCE. To walk slowly through our days, like Jesus, looking for opportunities to care for, serve, love and bless those around us.
Prayer Requests
-Angus & Leg day’s wives are pregnant
-Laces Out // Meeting with Tammy who has just taken custody of her 2 year old grandson // Cousins battling cancer // Cousin’s niece heart problems
-Ohms // House hunting // Friend having an appendectomy
-Pumpkin // Mission trip to St. Louis
-Sling // Meeting with Music Group—open doors to share the Great News of Jesus

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Democracy

The Scene: High 60’s and beautiful…the rain help off until we circled up for prayer…We had a sleeper at the Love Shack, so to honor Him, we mosey’ed a little ways down the street where we began the workout with a 10 burpee penalty because the flag had not yet arrived–BUT it did make it eventually…But not before we had to pound out 10 burpees to start the morning.
Welcome / Disclaimer
+Every time we see JOGGERS; we all stop and do 20 BBSU
The Warm-Up
Side Straddle Hop (SSH) / IC x 15
Mtn Climbers / IC x 15
High Knees / IC x 15
Wide High Knees / IC x 15
SSH / IC x 15
*We spotted some joggers and dropped and pounded out 20 BBSU
Baby Arm Circles (Forward and backwards) / IC x 10
Moroccan Night Club / IC x 15
Circle Burp—The PAX jogged in place and one by one each member of the PAX, after a random period of time, shouted out “Drop” which told the PAX that they should drop to the ground and do a burpee. The PAX continued this sequence for two go-rounds around the circle.
*We spotted another group of joggers and dropped once again and pounded out 20 more BBSU
Rocky Balboa (Alternating toe-taps on the curb) / IC x 20
The Main Thang;
The PAX took a li’l mosey to the river walk where we partook in what F3 calls “Hindenburg BLIMPS”
We set running along the river walk and every 3 light poles, we stopped to perform the following exercises:
1st stop: 10 Burpees
2nd stop: 20 Lunges
3rd stop: 30 Imperial Walkers
4th stop: 40 Merkins
5th stop: 50 Plank Jacks
6th stop: 60 Squats
It would be safe to say that we needed a li’l 10 count…as we caught our breath AND since we live in a democratic society, I asked the PAX to vote on what we should do next…The choices were another round of Hindenburg BLIMPS of plan B. They chose plan B so we took a li’l mosey towards where the Swamp Thing Lives. As we mosey’ed that way, Angus mentioned that our nomad Devo from outside of Charlotte really needs to experience our Mt. Madoryima…SO, I called an audible and rolled with plan C.
Plan C took us to the base of Mt. Madoryima where we took part in Jacobs Ladder
-For Jacobs Ladder, we started with 1 Burpee, then headed up the Mtn…at the bottom, we did 2 burpees and then headed back up the Mtn…We continued this rhythm until we got to 7 burpees and 7 times up the Mtn.
6MOM
*We spotted another group of joggers and dropped once again and pounded out 20 more BBSU
Captain Thor // 1 BBSU followed by 4 American Hammers, 2 BBSU followed by 8 American Hammers…all the way up to 10 BBSU and 40 American Hammers
COUNTORAMA

NAMORAMA
Word of the Day // Jesus, as busy as He was, did not miss the individuals over the crowds. He walked slowly through His days and never missed an opportunity to love, serve, bless, care for those His Father has placed in His life. Acts 17:26 says that God has placed us where we when we are for a reason…pat of that reason is for us to practice PRESENCE. To walk slowly through our days, like Jesus, looking for opportunities to care for, serve, love and bless those around us.
Prayer Requests
-Angus & Leg day’s wives are pregnant
-Laces Out // Meeting with Tammy who has just taken custody of her 2 year old grandson // Cousins battling cancer // Cousin’s niece heart problems
-Ohms // House hunting // Friend having an appendectomy
-Pumpkin // Mission trip to St. Louis
-Sling // Meeting with Music Group—open doors to share the Great News of Jesus