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Baby Weight (Hill City – Ringwald – 6/30/20)

QIC:  Ringwald

Date: 06/30/2020

PAX: Skitch, Deer Jack, Flop, Pink Panther, Sunshine, Lutefisk, Curfew, Backfire, Cupid, Omaha, Carebear, Ohms, White Glove, Sidekick, Moneyball, Blindside, Mr. May, Coverup, Chief, Back Pew, The Count, Picasso, FNG-The Grouch

AO: Hill City

Conditions

Conditionally seasonal.

COP

Start at Blue Rhino
Forward Fold (right over left, left over right)
Slow and Low Squats x 10 IC
Willie Mays Hays x 10 IC
Ass Kickers x 10 IC
High Knees x 10 IC

Jog to stage in Coolidge
Merkin x 10 IC
Shoulder Press x 10 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC
Moroccan Night Club x 10 IC
Cherry Pickers x 10 IC
Plank Jacks x 10 IC
Mountain Climbers x 10 IC
Imperial Walkers x 10 IC
Windmill x 10 IC

The Thang

We picked an appropriate weighted rock that became our “babies”. Unless instructed, no one could drop their baby. If they did, the group incurred a 5 burpee penalty.

Don’t Drop The Baby
Using the street lights, we performed the following exercises in waves to stay separated

Round 1
Walk to 3rd light pole with baby in cradle position
Walk to 6th light pole with baby in frankenstein position
Walk to 9th light pole with baby in tricep extension position
Walk to 12th light pole with baby in piggy back position
Walk/speed walk back alternating with lunges every 3rd light

Round 2
Walking in cradle position between each exercise
Walk to 3rd light pole – 10 overhead press
Walk to 6th light pole – 10 bench press
Walk to 9th light pole – 10 bent over rows
Walk to 12th light pole – 10 elevated crunches
Walk/speed walk back alternating with lunges every 3rd light

Throw The Baby
Move to big outer circle of coolidge park
PAX tosses their baby as far as they can, and performs the following exercises to get to their baby. Rotating arms each throw until they reach the center.
Round 1 – Bear Crawl
Round 2 – Bear Crawl (but rolling the baby since the ground was soft)

COT

One word – Appreciation

It looks differently and means different things to everyone, but take the time today to appreciate something or someone in your life.

Moleskin

It was good to be back and leading in the gloom. We performed a total of 15 burpee penalties as a group.

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    My First Time at the ‘Saw

    QIC:  Ringwald

    Date: 1/15/2020

    PAX: Speed Trap, Bernie, Toe Tag, Peanuts, Escobar, Snow Patrol, Walla Walla, Mayhem, Angel Hair, Moondance, Fastlane, WuzntMe, Clothespin, Coldplay

    AO: Hacksaw

    Conditions

    We dodged the imminent rain, and enjoyed a cool 55 degree windy morning.

    COP

    Merkins x 10 IC
    Plank Jacks x 12 IC
    Mountain Climbers x 12 IC
    3 Burpees OYO
    SSH x 20 IC
    Wall sits
    Seal Claps x 12 IC
    Overhead Press x 12 IC
    Cherry Pickers x 12 IC
    Wall Sit x 10 IC
    5 Burpees OYO
    SSH x 20 IC

    The Thang

    Jogged to the back of City Hall
    Before we started our partner exercises, I wanted to kick things off with a round of 21. We did burpees. Then we got into it.
    Round 1
    Partner 1 – Broad Jump every other line/Body Builder
    Partner 2 – Decline Merkins in sets of 10
    Round 2
    Partner 1 – Suicides on every line
    Partner 2 – Dips in sets of 20
    Round 3
    Partner 1 – Duck walk every other line/Burpee
    Partner 2 – Squats in sets of 20
    Round 4
    Partner 1 – Bear Crawl
    Partner 2 – LBCs (with legs hire than picnic table seats)

    Moseyed to Veteran’s Park
    Partner 1 runs Capri lap
    Partner 2 repeats until partner 1 returns:
    10 Merkins
    10 Squats
    10 LBCs
    Rotated until time

    COT

    Every decision you’ve ever made, every yes or no, every influence, has led you here today. The first time you said yes to the Gloom is the reason you’re here this morning.

    Think of up to 3 people you haven’t spoken to in a while. These people can be anyone in your life; family, friend, foe. Make it a point to day to reach out to them. Shoot a quick text, leave a quick voicemail, mend a relationship that weighs heavy on your heart. Be that person today that puts a drop of inspiration in someone’s potentially empty bucket.

    Moleskin

    Thoroughly enjoyed my first time to Hacksaw! Almost saw Clothespin eat concrete during his bear crawl. Talked about stripper music and dead hookers. Dodged the police. All the great things you expect in the gloom.

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      Grab a Fistful of Santa’s Sack

      QIC:  Ringwald

      Date: 12/24/2019

      PAX: FNG-Manny, FNG-Sandy, Moneyball, Blindside, Uncle Fester, Skitch, Hobo, Iron Butt, Focker, Training Wheels, Fissure, Sunshine, Mayhem, Half Caff (Loman from F3Knoxville), Back Pew

      AO: Hill City

      Conditions

      It was a warmish, balmy-ish Christmas Eve. 50 degrees.

      COP

      Warmup in the parking lot

      Side straddle hops x 20 IC
      1 Burpee
      Jump Squats x 15 OYO
      2 Burpees
      Merkins x 10 IC
      3 Burpees
      Plank Jacks x 10 IC
      Peter Parkers x 10 IC
      4 Burpees
      Imperial Walkers x 12 IC
      5 Burpees

      The Thang

      Start at the beginning of the walking bridge. Two PAX carry Santa’s Sack to the first stopping point. The rest of the PAX sprint ahead and perform the first exercise waiting on the sack. When it gets there, the next partner group gets the sack and starts carrying. Repeat each exercise until all PAX have carried the sack, then go to next exercise.

      Exercises to rotate through (AMRAP while waiting on the sack):
      Squat
      American Hammers

      We made it to the end of the walking bridge after AH, so we performed Merkincides with the white-bricked lines in front of White Bird.

      Go to first line, come back and do 1 Merkin
      Got to second line, come back and do 2 Merkins
      Repeat until you have made it to 10 Merkins

      Back across the bridge with Santa’s Sack

      Never Cross Dolly
      Twinkle Toes/T-Bombs/The Bruce and the Cait

      We finished with some Mary by drawing the Alphabet with our legs

      COT

      Take time to appreciate all you have during the holidays, some aren’t so lucky.

      Moleskin

      Fissure, being the math wiz that he is, informed us very quickly that we would do a total of 55 Merkins during Merkincides. Drawing the Alphabet with your legs (a) is harder than it sounds and (b) causes a vast amount of gloomhorns to ring out.

      Merry CHRISTmas.

      News

      New Year’s Day Convergence at the Lion’s Den – 7 AM

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        Trick or Treat – DORAMRAP™ Style

        QIC: Ringwald

        Date: 10/31/2019

        PAX: Backfire, Blindside, Countdown, Dirk, Hobo, Moneyball, More Kowbell, Red Tees, Sinai, Skitch, Uncle Fester

        AO: Hill City

        Conditions

        The rain was cool, the air was hot and muggy, but not as hot as Skitch without his shirt on.

        COP

        In the middle of Coolidge Park

        Batwings – 10 IC
        Slow Arm Circles – 10 IC
        Reverse Slow Arm Circles – 10 IC
        Overhead Press – 10 IC
        Cherry Pickers – 10 IC
        Frankenstein’s Monster – 10 IC
        SSH – 20 IC
        Werewolf – 10 IC
        Plank Jacks – 10 IC

        The Thang

        Mosey to the lighted path “down by the river.” I brought some dice to add some spice.

        Stage 1 – DORAMRAP

        Partner up.
        One of the PAX rolls the dice. Based on the number, one partner does the exercise while the other partner runs to the end of the path and back. Rotate.
        Repeat and rotate PAX to roll the dice. Time permitting.

        2 – Burpees
        3 – LBCs
        4 – Goblet Squats
        5 – Lunges
        6 – Flutter Kicks
        7 – Big Boy Situps
        8 – Monkey Humpers
        9 – Bench Press
        10 – Bent Over Rows
        11 – Merkins
        12 – Burpees

        Stage 2 – Trick or Treat

        No partners. All PAX execute the following exercises and reps together at each lightpole. The number of lightpoles is determined by the roll of the dice.

        1 Burpee
        5 Merkins
        10 Squats

        20 Bent Over Rows just to get some back workout in

        COT

        While attending pre-marital counseling with Laces Out, I found out that I was a “fixer” -someone that already starts determining a solution before they have received all of the information. I learned that most times my SO would just want to vent to me, which was separate from asking for advice. I have a very hard time turning off my “fixer” mentality and just listen.

        Be cognizant of others you interact with. They may want advice, or they may just want to be heard.

        Moleskin

        Lot’s of wet jokes, since we haven’t gotten to say any of them in a very long time at Hill City. Uncle Fester gave me pink eye – stay away from gloom horns kids.

        Let it be known, heretofore a many fortnight that Ringwald doth trademark the term DORAMRAP. This shall come to pass as a partner exercise where one partner doth perform an exercise whilst the other partner doth travel about an undetermined distance, however the first partner hath no minimum requirement nor the team hath no maximum requirement, other than returning to one partner and rotating untilst finished.

        News

        Turkey Day Convergence – 11/28 – AO TBD
        Launch of BX – 11/16 – Brainerd Baptist Church

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          Iron Pax Thanks

          QIC: Skitch

          Date: 09/24/2019

          PAX: Back Pew, Belly Roll, Callahan, (more) Cowbell, Curfew, Deerjack, Free Candy, Freetime, Hansen, Hobo, Red Tees, Ringwald, Sherlock, Sinai, Sunshine, Uncle Fester

          AO: Hill City

          Conditions

          Muggy. The calendar says fall. The humidity says otherwise.

          Disclaimer with special provisions for Iron Pax and workout modifications. COT (preshow): Quick thanks for Iron Pax: showed me my strengths and limitations, revealed some new leaders/Q’s, highlighted that normal F3 is more than just the first F.

          COP

          SSH x 30 IC

          Forward fold x 20 IC

          Imperial Walkers x 15 IC

          Slow squats x 5 IC

          Mosey and pick up rocks, mosey to Big Cool Circle.

          The Thang

          Iron Pax. Some were doing Iron Pax. Others were doing a Iron Pax, modified.
          Iron Pax week 4

          Choose your poison:

          100 cumulative Merkins and/or Squats

          100 yard out & back coupon carry

          100 cumulative Coupon Swings and/or Bonnie Blairs

          100 yard out & back coupon carry

          100 cumulative CouponThrusters and/or Traveling Lunge Steps

          100 yard out & back coupon carry

          Iron Paxers did 3 rounds for time

          Other PAX modified with natural coupons and fewer rounds, modifying as appropriate.

          Time and overtime.

          COT

          COT Part II: Thanks for little v. thanks for feast. Two stories in the New Testament that give parallel accounts of Jesus giving thanks over little food.

          One: feeding of the 5,000 with 5 loaves and 2 fish. Two: at the Last Supper, Jesus gives the bread and wine to his disciples. In both accounts, Jesus “gives thanks” before giving out the food (and drink).

          Giving thanks where you see little and believe in God’s abundant grace. The phrase “give thanks” as used in those passages is the word eucharisteo (from which the word Eucharist is derived). It means “good grace” or if drawn out “thankful for God’s good grace”. Even in the little, we should acknowledge that God is good and enough and give thanks. Thanks is the antidote for fear and pride. It is the opposite of Adam eating the forbidden fruit in the the garden. It is agreeing that God is good.


          1st BALL OF MAN: with Ringwald.

          2nd BALL OF MAN: with Skitch, carried out by Hobo.

          Moleskin

          It’s hard to finish on time and all together during Iron Pax. We had 2 Balls of Men. Great compromise for the day. Some love Iron Pax. Some are thankful it is over. As it turns out, rocks and cinder blocks are all heavy and it’s not easy to run with either. Uncle Fester found a good carry hold using his back; I was waiting to see someone carry it on their head, but no one did.

          News

          Iron Pax is complete this week. Post those times. Look forward to F3 normal coming in October!

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            Week 0 Iron PAX Challenge at Hill City

            QIC: Ringwald

            Date: 8/27/2019

            PAX: Chief, Blindside, FNG-Kiffin, Kowbell, Sinai, Red Tees, FNG-Sherlock, Fissure, Threeskin, Moneyball, Whittler, FNG-Ramos, Prosciutto, FNG-Callahan, Roadhouse, Goose, Iron Butt, Skitch, Sunshine, Curfew, Flemish

            AO: Hill City

            Conditions

            There was water on the ground, but not in the sky…because it DOESN’T rain during HC workouts.

            COP

            SSH x 20 IC
            Windmill Mays Hayes x 10 IC
            Square Jumps x 10 OYO
            Little Arm Circles x 12 IC
            Reverse Little Arm Circles x 12 IC
            Overhead Seal Claps x 12 IC
            SSH x 20 IC

            The Thang

            Led the group through week 0 of the Iron PAX Challenge, “Loredo”

            Repeated 6 Rounds for Time:
            24 Squats
            24 Merkins
            24 Walking Lunges (Both legs count as 1)
            400m run

            COT

            I wouldn’t let myself quit the GoRuck event because I didn’t want to let my group down. I didn’t quit the triathlon the past weekend because I didn’t want to let myself down. Find what motivates you and stick to it to accomplish what you want to do.

            Moleskin

            It was pretty quiet this morning, due to no one being able to breathe. The sprinkles kicked on midway through the workout, so I’ve now officially seen more water come out of the ground at Hill City than out of the sky.

            News

            Labor Day Convergence – Beast Ridge – 0700
            Baby Collins due early February

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              Motivation Station(s)

              QIC: Ringwald

              Date: 07/11/2019

              PAX: VSquared, Iron Butt, Sunburn, FNG-Bud Light, Vila, Uncle Fester, Hobo, Back Pew, Red Tees, Sunshine, Skitch, Sidekick, Candu, Ducktales, Dirk, Prosciutto

              AO: Hill City

              Conditions

              Warm and muggy. The mugginess was almost unbearable. It was so muggy your shirt stuck to you the second you left your vehicle. Did I mention it was muggy?

              COP

              Good Mornings x 10 IC
              Willie Mays Hays x 10 IC
              Squats x 10 IC
              Butt Kickers x 10 IC
              SSH x 20 IC
              Little Arm Circles x 10 IC
              Reverse Arm Circles x 10 IC
              Shoulder Press x 10 IC
              Cherry Pickers x 10 IC
              Moroccan Night Club x 10 IC
              SSH x 10 IC
              Mountain Climbers x 15 IC
              Plank Jacks x 15 IC
              Peter Parkers x 15 IC
              SSH x 20 IC

              The Thang

              I set up 4 Stations around the East side of Coolidge Park: Arms, Legs, Core, Body. Divided the PAX into 4 groups and each group started at a separate station. The groups rotated through the station for the first round of exercises, then all PAX took a lap. Rinse and repeat for the remaining rounds.

              Arms Station – Near the picnic tables
              Round 1 – 20 Curls
              Round 2 – 20 Bench Press
              Round 3 – 20 Merkins
              Round 4 – 20 Triceps Dips

              Legs Station
              Round 1 – 30 Squats
              Round 2 – 30 Lunges
              Round 3 – 30 Step Ups
              Round 4 – 30 Jump Squats

              Core Station
              Round 1 – 50 LBCs
              Round 2 – 50 Flutter Kicks
              Round 3 – 50 American Hammers
              Round 4 – 20 Big Boy Situps

              Body Station
              Round 1 – 10 Burpees
              Round 2 – 5 Eight-Count Body Builders 
              Round 3 – 5 4x4s
              Round 4 – 20 Smurf Jacks

              COT

              It does not matter how slowly you go, as long as you do not stop. -Confucius 

              I encouraged each group to motivate each other and not leave the station until every man in the group had finished, no matter how long it took. We each have our own measuring sticks in life, but when we stop we fail. Do not compare yourself to others, but only to yourself in order to move forward, get better, succeed.

              Moleskin

              Channel 9 News was there to film the workout, so it was rather quiet as the men were on their best behavior. Maybe they were too busy flexing for the news reporter lady? Who knows, all I know is that this was the first time I didn’t hear a single gloom horn.

              News

              Fallen Five Ruck Convergence – The Dame – 7/13/2019

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                Pure ROTten

                QIC: Ringwald

                Date: 05/28/2019

                PAX: Care Bear, Free Candy, Goose, Hobo, Mr. Clean, Sidekick, Sunshine, The Count

                AO: Hill City

                Conditions

                Cooler than normal, dry with some dew on the ground.

                COP

                Mosey to the main stage in Coolidge Park

                • Forward Fold X 3
                • Windmill X 15 IC
                • SSH X 20 IC
                • Wide High Knees X 10 IC
                • Squats X 12 IC
                • Ass Kickers X 12 IC
                • Capri Lap around smaller circle
                • Little Arm Circles X 10 IC
                • Reverse Little Arm Circles X 10 IC
                • Seal Claps X 10 IC
                • Chinook X 10 IC
                • Moroccan Night Club X 10 IC
                • SSH X 20 IC

                The Thang

                PAX moseyed beside the river, back to the Blue Rhino performing the following on the way:

                50 Merkins
                100 LBCs
                50 Lunges (25 each leg)

                PAX split into 2 groups of 4 below the stairs by the Rhino:

                • Group 1: Run to first bench/picnic table, perform the following OYO:
                  • 10 Tricep Dips
                  • 10 Step ups (One leg)
                  • 10 Squats
                  • 10 Step ups (Other leg)
                  • 10 Merkins
                • Group 2: Perform AMRAP big boy situps until group 1 returns
                • Rotate
                • After each group has gone once, run to second bench/table, same exercises
                • Increase bench count by 1 each cycle

                COT

                Discussed Proverbs 31: 10-31. TLDR; Treat your significant other like there is no other.

                Moleskin

                Grumbles of the Memorial Day Murph lingered throughout the PAX.

                News

                July 13 – Fallen 5 Ruck/Workout convergence at the Dame; 0700

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                  Rocks and Running and Burpees, Oh My!

                  QIC: Ringwald

                  Date: 04/23/2019

                  PAX: Back Pew, Care Bear, Flemish, Goose, Hobo, Laces Out, She Shed, Skitch, Threeskin

                  AO: Hill City

                  Conditions

                  A cool 53 degrees, perfect for getting our sweat on.

                  COP

                  In the middle of Coolidge Park

                  Forward Fold x 2
                  Windmill x 12 IC
                  Calf Raises x 15 IC
                  Forward Fold x 2 (legs crossed)
                  SSH x 20 IC
                  Merkins x 10 IC
                  Mountain Climbers x 15 IC
                  Peter Parkers x 10 IC
                  SSH x 20 IC

                  The Thang

                  A quick 10 burpees on the Coolidge stage then mosey under the bridge

                  Partnered up; grabbed a medium-large sized rock; along the light posts beside the river
                  Partner 1 walks to first light post with rock, comes back and drops rock, then runs to second light post and back; Partner 2 performs AMRAP on each exercise below. Switch positions, perform exercises, then hold until all PAX finish.
                  Merkins
                  LBCs
                  Squats
                  10-count down, 10 burpees, 10-count down, then continued
                  Merkins
                  American Hammers
                  Lunges
                  Tricep Dips
                  Flutter Kicks
                  Squats

                  6 MOM (which felt like 20 minutes)

                  COT

                  A lot 

                  Moleskin

                  There may have been some mumblechatter about rock sizes. Also, Care Bear bestowed upon us how “That’s what she said” would have sounded long ago: “And as they hath said unto thee, I say unto you, as she doth say when you were last there.”

                  News

                  4/26/19 – BlackOps in Collegedale Park; startex 0530

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                    Taking Balls and Kicking Names

                    QIC: Ringwald

                    Date: 04/20/2019

                    PAX: Back Pew, Candu, Care Bear, Cowbell, Fly-By, Iron Butt, Milkman, Moneyball, Sidekick, Skitch, Snowflake, Steam Engine, Sunburn, Threeskin, Venus, Vila, VSquared, Whittler

                    AO: The Landfill

                    Conditions

                    The air was dry, but the ground was not. An odd frigid 45 degree morning when the previous week was in the 70s.

                    COP

                    SSH x 25 IC
                    Willie Mays Hays x 12 IC
                    Slow Squats x 10 IC
                    Butt Kickers x 15 IC
                    Windmill x 12 IC
                    SSH x 25 IC
                    Arm Circles x 15 IC
                    Reverse Arm Circles x 15 IC
                    Shoulder Press x 15 IC
                    Moroccan Night Club x 15 IC
                    SSH x 25 IC
                    Plank Jacks x 12 IC
                    Mountain Climbers x 10 IC

                    The Thang

                    I assigned captains (Sunburn and Moneyball) and the old schoolyard picking began

                    Team Sunburn – Back Pew, Candu, Cowbell, Iron Butt, Skitch, Snowflake, Venus, VSquared, Whittler

                    Team Moneyball (aka “Consider the Bunt”) – Care Bear, Fly By, Milkman, Ringwald, Sidekick, Steam Engine, Threeskin, Vila

                    It was a tight race, but a walk-off bunt by Moneyball solidified the 5-4 win for the aptly named “Consider the Bunt” team.

                    5 penalty burpees per run scored were enforced.

                    COT

                    Very simple message – Count your blessings.

                    Moleskin

                    There were murmurs of manliness and bunting. Some people may have even been called names. Guess you had to be there.

                    Also, roughly 50% of the men either did bust or almost busted their backsides running around the bases. I thought Steam Engine broke his back once, and Vila slid halfway from third and still made it across home plate. We even had to move the playing field once due to the ground. Sorry Landfill groundskeeper, whoever you are.

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