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Super 21’s with Field Goals

QIC: Laces Out (Respect)

Date: 8/18/20

PAX: AfterBirth, Amber Alert, BumbleBee, Burrito, Gusher, Hambone (Respect), Holy Kiss, Jennie Craig, Pediasure, Pomade, PoundDog, Proscuitto, NattyLight, Red Raider, Truckstop, Shrinkage, Smallmouse, SnowPatrol, FNG-The Grove, FNG-Joanna, FNG-Vienna, FNG-Naked Gun

AO: Smackdown

Conditions

64 degrees and clear, starry skies

COP

Warm up lap, followed by big circle on the field with:

20 SSH IC, 15 Imperial Walkers IC, 15 SSH IC, 15 Finkle Swings each leg OYO, 15 SSH IC, 10 3rd grade exercise IC, 15 Willie Mays Hayes IC, 15 SSH IC

The Thang

Mosey to the goal line and spread out
Super 21’s with Field Goals
Started with 1 Squat on the goal line, run to the 20 yd line and 20 LBC’s, then Bernie Sanders back to goal line; then 2 Squats, run to the 20 yd line and 19 LBC’s; repeat and rinse until we do 20 Squats and 1 LBC.

After each set of 5 squats, the Pax moved to the 10 yd line and 5 guys took a turn at a field goal attempt (20 yd FG or extra point distance). While the Pax attempted the FG, the remainder of the Pax did an exercise determined by the kicker(squats, merkins, etc). If kicker made the FG, the Pax continued that exercise. If the kicker missed his attempt, there was a 5 burpee penalty for all the Pax!

The Pax made the first 9 of 10 attempts much to the shock of YHC. The Pax did not fare so well after that with more misses than makes!

After 21’s were complete, 5 minutes remained for MARY: 12 Flutterkicks IC, 12 Freddie Mercury IC, 12 American Hammer IC, 10 Hello Dolly IC and 10 Rosalita IC (en espanol)

COT

Darkness versus the Light! 1 John 1:5-10 (read). We began our workout in the darkness of the gloom, including kicking field goals in the dark. Kicking is hard enough in the light! However, as we continued our workout, the sun began to shed light on our efforts. 1 John 1 talks about the difference that the Light of Christ makes in the life of one who puts his faith and trust in Jesus! “But if we walk in the light, as He is in the light, we have fellowship with one another, and the blood of Christ cleanses us from all sin.” 1 John 1:7 Without Christ, we walk in darkness of our sin, but in Christ we walk in the light of his forgiveness.

News

Convergence on Labor Day to help launch the new AO: Battlefield (Ft O)

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    Deck of Pain with Field Goals

    QIC:  Laces Out

    Date: 02/04/2020

    PAX: Blindside, Burrito, The Count (Respect, Respect), Friar Tuck, Gusher, Holy Kiss, Pediasure, Prosciutto, Whittler

    AO: Smackdown

    Conditions

    54 degrees, misty rain and dark

    COP

    Warm up lap, followed by:

    15 SSH IC, 15 Forward Fold IC, 15 Willie Mays Hayes IC, 15 Finkle Swings each leg, 15 SSH IC, 10 Plank IC, 10 slow merkins IC, 25 SSH IC

    The Thang


    Deck o f Pain with Field Goals
    52 card deck with the following exercises for each suit:

    Hearts: Burpees, Diamonds: Big Boy Situps, Clubs: Merkins, Spades: Squats

    # of card = number of exercise for that card; Face cards = 11 and Ace = 12

    Circled up and had one pax pull a card and do exercise on the card. Go around until complete circle, then take turns kicking field goals (2 pax at a time) while others do Imperial Walkers, Lunges, Squats, etc. 5 Burpee penalty for a missed kick. Back to the circle and deck of pain: rinse and repeat until all cards are pulled and everyone attempts FG. We went 50% on kicks made. Total of 50 burpees on penalty.

    COT

    Countarama

    Namearama

    Talked about suffering and pain we experienced with the deck of pain and then read “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 out into our hearts through the Holy Spirit who has been given to us.” Romans 5:3-5

    We all go through rough patches in our life. Today, we suffered through the deck of pain which produced endurance. We push each other in our workouts and develop character to be better men. God takes the suffering of our life and produces endurance, builds character and ultimately gives us hope. Let’s walk in hope and grow in our faith today.

    News

    Convergence Saturday 7am at Chickamaugua Dam (South side)

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      Four Corners with Field Goals

      QIC:  Laces Out

      Date: 01/07/2019

      PAX: Bumblebee, Burrito, Coypu, Ducktales, FNG-Sally, Friar Tuck, Gecko, Gusher, Holy Kiss, Pediasure, Pomade, Prosciutto

      AO: Smackdown

      Conditions

      48 degrees and wet but not raining

      COP

      Mosey around track behind goal posts

      15 SSH IC, 15 Finkle Swings each leg with partner, 15 SSH IC, 15 Carolina Dry Docks IC, 15 Imperial Walkers IC, 15 SSH IC

      Doing a CFP workout in light of the end of College Football Playoff and to give the PAX an experience of kicking Field Goals under pressure in the gloom: Not as easy as it looks, says Laces Out!

      The Thang


      C-“Catch Me If You Can”
      Partner up with who you did Finkle Swings with. Pax 1 does 10 merkins while Pax 2 does Bernie Sanders on the track. When Pax 1 completes merkins, he jail breaks to catch Pax 2. Switch places and rinse/repeat around track for one lap!

      F-“Four Corners”
      Start in corner of one endzone on football field with 10 merkins OYO. Mosey 100 yeards to other endzone corner. Hold plank until six arrives. 10 LBC’s OYO and jail break to other corner of that endzone. Hold Al Gore. 10 Imperial Walkers IC. Mosey 100 yards to opposite endzone. Hold Al Gore. 10 Squats OYO.

      Rinse and Repeat adding 10 reps each circuit (i.e. 20 each exercise, then 30 each exercise) as run to Four Corners between exercises.

      P-“Place-kicking”
      After each circuit of Four Corners, Pax took turns kicking field goals in the dark under pressure of Burpee penalty for missed kick while others watched! YHC experienced this pressure at the college level and thought it would make for fun morning! Each kick was from Extra Point distance (20 yards). We went 5 of 13 with lots of Burpee penalties…5 burpees for close miss and 10 for bad miss.

      At end of workout, YHC attempted 40 yard FG and naturally was “wide right.” One of my nicknames as a kicker!

      3 Minutes of Mary 12 Flutterkicks IC, 12 Hello Dolly IC, 15 Plank IC, 12 LBCs IC

      COT

      Psalm 91:1 says “He who dwells in the shelter of the Most High will abide in the shadow of the Almighty. I will say to the Lord, ‘My refuge and my fortress, my God, in whom I trust.'”

      Challenged the Pax to trust in God, our rock and fortress…our rescuer and redeemer. We go through tough times in our life and we need His shelter and refuge. Shared my testimony of coming to faith in Christ in the corner of an endzone in high school and how my life was transformed forever! Let’s live for Him today and trust in His goodness.

      News

      Burrito on Q Thursday

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        Four Corners with Field Goals

        QIC: Laces Out (respect)

        Date: 10/08/2019

        PAX: Blindside, Burrito, CoyPu, Gusher, Money Ball, Newport, Prosciutto, SheShed, Whittler 

        AO: Smackdown

        Conditions: 56 degrees, a bit cool for October this year, slight misty rain

        COP

        Warm up on the track with the following:

        SSH 15 IC, Finkle Swings 15 each leg OYO with partner, SSH 15 IC, Carolina Dry Docks 10 IC, SSH 15 IC

        Mosey to the football field

        The Thang

        Four Corners with Field Goals
        At each corner of the football field, the Pax did 10 Merkins, 10 LBC’s, 10 Imperial Walkers, and 10 Squats IC. Mosey to the next corner until all four corners complete with same exercises. Then to 10 yard line to attempt FG (college extra point distance)-Laces Out (YHC) attempted and made the first one. (Penalty for missed FG = 10 burpees). 

        Repeat four corners with 20 reps.

        Next FG attempt by Gusher (miss) and Money Ball (make).

        Repeat four corners with 30 reps.

        Everyone else attempted FG ( all but one made)

        YHC attempted a 30 yd FG with 20 Burpee penalty on the line (made…no burpees!)

        3 minutes remained for Mary

        Flutterkicks 12 IC, LCB’s 15 IC, Pickle Pounders 10 IC, One Legged Extensions 10 IC each leg

        COT

        Counterama, Namerama,

        CIRCLE OF TRUST: Read Psalm 27:1 “The Lord is my light and salvation, of whom shall I fear? The Lord is the strength of my life, of whom shall I be afraid?” Growing up, YHC lived to play football. Taught myself how to kick. Got burned out and wanted to quit after 8th grade. Had a lot of fear…fear of dying, fear of the future, etc. Played one more year of high school football and trusted Christ at FCA event and God gave football back as a platform for sharing the gospel! Fear replaced with peace of God. He is my light and salvation…no need to fear!

        Prayed together!

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          Stroll on the Bridge with Merkins/Burpees

          QIC: Laces Out (Respect)

          Date: 08/13/2019

          PAX: Back Pew, Blindside, Chief, Curfew, Hobo, Fissure, Flemish, Money Ball, Red Tees, Ringwald, Skitch, Uncle Fester, Whittler 

          AO: Hill City

          Conditions

          78 degrees and clear but muggy (going to be hottest day of the year)

          COP

          Mosey to the Blue Rhino

          15 SSH IC, 15 Finkle Swings each leg, 15 Imperial Walkers IC, 15 SSH IC, 10 Slow Merkins IC, 15 SSH IC

          The Thang

          Mosey to The Walnut Street Bridge
           Merkin/Burpee Mile across the Bridge
          5 Burpees OYO

          Mosey to 1/4 point of bridge

          25 merkins and 5 Burpees OYO (hold Al Gore)

          Mosey to 1/2 point of bridge

          25 merkins and 5 Burpees OYO (hold Al Gore)

          Mosey to 3/4 point of bridge

          25 merkins and 5 Burpees OYO (hold Al Gore)

          Mosey to end of bridge

          25 merkins and 5 Burpees OYO (hold Al Gore)

          Mosey across glass bridge towards Hunter Museum and down staircase to Riverfront Pkwy and box jump up stairs to top.

          Mosey back to 1/2 point of bridge

          25 merkins and 5 burpees OYO (hold Al Gore)

          Mosey to 1/2 point  of bridge

          25 merkins and 5 burpees OYO (hold Al Gore)

          Mosey with karaoke, Bernie Sanders, and Mosey to end of bridge

          5 burpees OYO

          MARY

          12 Flutterkicks IC, 12 Hello Dolly IC, 12 Rosalita IC en Espanol

          Mosey back to parking lot

          COT

          Countarama

          Namarama

          Discussed need for praying for and lifting each other up. Praying for and prayed for one of our brothers and ex-wife on marriage retreat, for a miracle to take place. “Therefore, confess your sins to one another and pray for one another, that you may be healed. The prayer of a righteous person has great power as it is working.” James 5: 16

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            BLIMPS in the Park

            QIC: Laces Out (Respect)

            Date: 06/13/2019

            PAX: Ducktales, Hasbro, Milkman, Mr. Clean, Steam Engine, She Shed, Truck Yeah, U-Turn  

            AO: The Huey

            Conditions

            72o and clear but ground wet from earlier rain

            Warmup

            20 SSH IC 12 Finkle Swing (each leg) 15 SSH IC 12 Imperial Walker IC 12 Diamond Merkin IC 30 Plank IC 21’s (1-5 IC out loud; 6-21 silent) Burpee penalty-3 burpees assessed 12 Good Mornings IC 15 SSH IC

            The Thang-BLIMPS in the Park

            Mosey to the track

            Did the following BLIMPS exercises total of 2 times while moseying around the track stopping every ¼ lap to do next exercise. A few 10 counts along the way also.

            B-Burpees 10 OYO

            L-Lunges 15 IC

            I-Imperial Walkers 20 IC

            M-Merkins 20 OYO and ‘Merican Hammer 10 IC on way back

            P-Plank Jacks 15 IC

            S-SSH “21’s” IC

            MARY

            12 FlutterKicks IC, 12 Hollywood IC, 12 Hello Dolly IC, 12 Rosalitas IC en Espanol

            COT

            Countarama, Namearama

            Choices-we all make choices each day. Make wise decisions seeking God’s will and hiding God’s Word in our hearts that we might not sin against God. (Ephesians 5:15 and Psalm 119:105) Talked about last week’s decisions: daughter’s boyfriend asking for her hand in marriage (good decision) and 14 year old shooting two 13 year olds during RiverBend (bad decision).

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              BLIMPS on the Bridge

              QIC: Laces Out 

              Date: 06/06/2019

              PAX: Back Pew, Blindside, Countdown, Cowbell, Free Candy, Hamburglar, Loan Shark, MoneyBall, Otis, Peanuts, Prosciutto, Ringwald, Sidekick, Skitch, Sunburn, Sunshine, Venus, VSquared

              AO: Hill City

              Conditions

              72o and clear but ground wet from earlier rain

              COP- Mosey to Blue Rhino

              20 SSH IC, 12 Finkle Swing (each leg), 15 SSH IC, 12 Imperial Walker IC, 12 Diamond Merkin IC, 30 Plank IC,  21’s (1-5 IC out loud; 6-21 silent) Burpee penalty-3 burpees assessed, 12 Good Mornings IC, 15 SSH IC 

              The Thang- Mosey to Walnut St Bridge (BLIMPS on the Bridge)

              Did the following exercises across the bridge stopping every 50 yds or so till we made it to the other side and then the same on the way back. A few 10 counts along the way also. As we mosey, throw in a few Bernie Sanders and Karaoke to keep it interesting!

              B-Burpees 10 OYO

              L-Lunges 15 IC

              I-Imperial Walkers 20 IC

              M-Merkins 20 OYO and ‘Merican Hammer 10 IC on way back

              P-Plank Jacks 15 IC

              S-SSH “21’s” IC

              Mosey back to Blue Rhino

              Total of: 2.56 miles covered today 161 SSH IC (due to several missed 21’s with burpee penalties assessed) 32 burpees

              COT

              Countarama, Namearama

              Choices-we all make choices each day. Make wise decisions seeking God’s will and hiding God’s Word in our hearts that we might not sin against God. (Ephesians 5:15 and Psalm 119:105) Talked about last week’s decisions: daughter’s boyfriend asking for her hand in marriage (good decision) and 14 year old shooting two 13 year olds during RiverBend (bad decision).

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                Scenic Tour of Scenic City at Hill City

                QIC: Laces Out (Respect)

                Date: 04/16/2019

                PAX: Back Pew, Care Bear, Flemish, Red Tees, Ringwald, Skitch, Sunshine, WuzntMe, PCH (F3 Rock Hill), Rip Stick (F3 Rock Hill)

                AO: Hill City

                Conditions: 46 degrees and clear

                COP

                (Since we had a Father and Son Nomads from F3 Rock Hill, YHC decided to give a Scenic Tour of the Scenic City around Hill City).

                Mosey to Great Hall

                Warmup
                15 SSH IC
                15 Imperial walkers IC
                15 SSH IC
                15 each leg Finkle Swings
                15 SSH IC
                15 Cotton Pickers IC
                15 SSH IC
                15 LBAC front/back IC
                15 SSH IC

                The Thang

                Circuit 1: Super 21 near Benches
                1 Squat IC
                Run to other side of semi circle
                20 LBC IC
                Bernie Sanders back to other side
                2 Squats/19 LBC
                Rinse repeat till 20 Squats /1LBC
                Held Al Gore after 10, and 15 squats

                Mosey up to Walking Bridge
                Circuit 2: Light Pole Lunge
                Lunge to first light pole
                10 Merkins
                Bernie Sanders to next light pole
                10 Merkins
                Rinse and repeat two cycles

                Mosey back to Beginning of Bridge MOM
                12 Flutter kicks IC
                12 Freddy Mercury
                12 Hello Dolly IC
                12 Rosalita IC

                Mosey down Cherokee Blvd towards Blue Rhino w/ jailbreak last 50 yds.

                COT

                Countarama
                Namearama
                Discussed Passion Week: Jesus entered Jerusalem over the Mt. of
                Olives to shouts of “Hosanna” only to have that turned to shouts of “Crucify him” less than a week later. He willingly offered himself as the sacrifice for our sins as he went to the cross on Friday…but rose from the dead on Sunday! This Sunday is Easter and we celebrate our Risen Savior!
                read 1 Corinthians 15:3-5

                News

                Kickball gameday at The Landing this Saturday

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                  Bridge Beatdown without the Bridge

                  QIC: Laces Out
                  Date: 03/18/2019
                  PAX: Geek Squad, Hasbro, Lugnut, Radiohead, She Shed, Truck-Yeah
                  AO: The Huey

                  Conditions

                  39 degrees and cool but dry

                  The Disclaimer

                  Given

                  COP

                  Due to YHC’s confusion on startex time, Geek Squad jumped in and led the warmup:

                  SSH x 20 IC
                  Arm Stretches x 15 IC
                  Butterflies x 15 IC
                  Hamstring stretches x 15 IC
                  Finkle Swings x 8 each leg
                  3rd Grade Exercises x 15 IC
                  Willy Mayes Hayes x 15 IC
                  Slow Abe Begoda’s x 15 IC
                  SSH x 20 IC
                  Butt kickers x 15 IC
                  Imperial Walkers x 15 IC
                  Proscuitto’s Gold Chains IC
                  SSH x 10 IC

                  The Thang

                  Geek Squad asked YHC to repeat last Thursday’s Q at Hill City. Had to modify, due to this being a Bridge Beatdown and no Bridge at The Huey! (Actually, there are three VERY small bridges that just would not hold us all at the same time and not as long as the Walnut Street Bridge!) Also, YHC’s alternate name is Running Man, since many of my Q’s involve running, as named by Proscuitto on this same beatdown in Nov 2017!

                  Bridge Beatdown with Running Man without the Bridge

                  Circuit 1: Merkin Mile with Squats around the track
                  25 merkins oyo/ 25 Squats IC at start of track 
                  Run one lap
                  25 merkins oyo/ 25 Squats IC
                  Run one lap
                  25 merkins oyo/ 25 Squats IC
                  Run one lap 
                  25 merkins oyo/ 25 Squats IC

                  At Hill City, this was called an Ice Cream Show Dora, outside the best ice cream shop in town. Since there was no Ice Cream Show at The Huey, we did a Dora at the Love Shack instead.
                  Circuit 2: Love Shack Dora
                  Partner up.  1st pax runs from track to the Love Shack and back, while 2nd pax starts the following exercises:
                  100 merkins
                  200 LBCs
                  300 Squats
                  When 1st pax gets back, then switch places and continue where first left off:
                  Rinse and repeat until finish all reps.

                  2.05 miles ran, 200 merkins, 400 squats

                  MOM

                  Had time for 12 Flutterkicks IC and 10 Plank IC before time ran out! 

                  COT

                  CIRCLE OF TRUST: Counterama, Namerama, 

                  YHC shared that today his father was having a heart cath and asked for prayer. Because of my dad’s heart condition I have been excercising to stay healthy. Appreciate the accountability that F3 has provided over the last 2+ years. We pushed ourselves today and endured much. Sometimes we face times of endurances and difficulty in life. James 1:12 says “Blessed is the man who remains steadfast under trial, for when he has stood the test he will receive the crown of life, which God has promised to those who love him.”


                  BALL OF MAN: Prayer in a circle to end the morning!

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                    Bridge Beatdown- 03/14/19

                    QIC: Laces Out (Respect)
                    Date: 03/14/2019
                    PAX: Chief, CowBell, Dirk, Flemish, Hobo, Iron Butt (Respect), MoneyBall, Peanuts, Roadhouse (Respect), Skitch, Sunburn (Respect), Sunshine, The Count (Respect), Venus, VSquared
                    AO: Hill City

                    Conditions

                    40 Degrees and dry (so nice after so much rain)

                    The Disclaimer

                    given

                    COP

                    Warmup
                    12 SSH IC
                    12 Squats IC
                    12 SSH IC
                    12 Mountain Climbers IC
                    12 LBAC (both directions) IC
                    12 SSH IC
                    12 High Knees IC
                    12 Willy mays Hayes IC
                    12 SSH IC

                    The Thang

                    Repeating a Q from November 2017 on the Walking Bridge with “Running Man” YHC’s alternate name given by Proscuitto on that day. 
                    Bridge Beatdown with Running Man
                    Circuit 1: Merkin Mile with Squats
                    25 merkins oyo/25 Squats IC at start of bridge
                    Run to 1/4 of bridge
                    25 merkins oyo/25 Squats IC
                    Run to 1/2 of bridge
                    25 merkins oyo/25 Squats IC
                    Run to 3/4 of bridge
                    25 merkins oyo/ 25 Squats IC
                    Run to End of bridge
                    Circuit 2: Ice Cream Show Dora
                    Partner up in front of best ice cream shop in town The Ice Cream Show. 1st pax runs to arch on bridge while 2nd pax starts the following exercises:
                    100 incline merkins
                    200 LBCs
                    300 Squats
                    When 1st pax gets back, then switch places and continue where first left off:
                    Rinse and repeat until finish all reps
                    Mosey down to Market Street bridge and back to Blue Rhino parking lot. No time for MOM.
                    2.7 miles running
                    200 Merkins
                    412 Squats

                    COT

                    CIRCLE OF TRUST: Counterama, Namerama, 
                    YHC shared that today his father was having a heart cath and asked for prayer. Because of my dad’s heart condition I have been excercising to stay healthy. Appreciate the accountability that F3 has provided over the last 2+ years. We pushed ourselves today and endured much. Sometimes we face times of endurances and difficulty in life. James 1:12 says “Blessed is the man who remains steadfast under trial, for when he has sttod the test he will receive the crown of life, which God has promised to those who love him.”

                    BALL OF MAN: Prayer in a circle to end the morning!