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Hurry Up! There’s Burpees on the Line!

QIC: Sidekick

Date: 10/29/2019

PAX:   FNG-Hibachi, Whittler, Prosciutto, Blindside, Laces Out, Burrito, Kickback, Doubtfire, Friar Tuck, Pediasure, Pomade, Newport, Gusher

AO: Smackdown

Conditions

53 degrees and clear. A hint of mahogany and fine wine in the air

COP

SSH ICX25; Mercans ICX15; Forward Fold ICX12; Slow Squats ICX15; Willie Mays Hays ICX12; SSH ICX15; LBAC – Reverse – Cherry Pickers – Overhead Press – ICX12 each; Take a lap

The Thang

Pair up and head to bleachers

Race for the Burpees – or lack there of

Round 1

Partner 1 – Box Jump to the top of the bleachers; Progress down the bleachers performing the following exercises on each step X10 each – Dips, Dercans, Ircans, Dips, Dercans, Ircans

Partner 2 – Run a lap as fast as you can

Flap jack

Round is complete when both partners reach completion.

First place – 0 Burpees; Secod Place – 1 Burpee; 3rd Place – 2 Burpees and so on

Round 2

Partner 1 – Starting at the bottom of the bleachers – 5 1 legged squats – step up backwards; 5 1 legged squats – other leg, step up backwards; 10 Butt Kiss squats – Step up backwards; 10 LBC – Step up backwards; 10 Seal Claps – Come down the steps

Partner 2 – Run that lap homey

Flap jack

First place – 0 Burpees; Secod Place – 1 Burpee; 3rd Place – 2 Burpees and so on

Round 3

Gets Complicated

Broke into 4 groups, some with 3 and some with 4

Partner 1 – 100 Block reps of your choice

Partner 2 – 100 Ab reps of your choice

Partner 3 – Get that lap

Flap jack multiple times until you have completed all three stations

No penalties as it wasn’t a fair fight, but me and whittler and burrito still won

Round 4

back to pairs

Partner 1 – 50 Block or diamond mercans

Partner 2 – You guessed it, run Forrest!

Flap jack

All PAX get 5 Burpees

Mary

Pretzel Crunch ICX10 per side; Dying Cockroach ICX12; Pickle Pointers ICX12; Heel touch ICX12

Time

COT

Keep it Growing! You guys are doing a great job with Smackdown. Keep EHing and bringing the new guys back out. Its a great AO and a great group of guys

Moleskin

It was nice to enjoy the finer things in life this morning on the mountain. The ascots and smoking jackets were a nice touch. I was a bit taken aback when a servant emerged to re-tie someone’s shoe laces, but to each his own. I look forward to my next visit, assuming I would be tolerated for a second session

News

OTB at BX on Thursdays going forward.

3 Year Chatt Anny on 11/16 at BX

1 Year Battery Anny on 11/23

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    Lawdy Lawdy Sidekick is 40!

    QIC: Sidekick

    Date: 10/18/2019

    PAX: Toe Tag, Threeskin, 9 Volt (R), Peanuts, Mayhem (R), Bernie, Escobar, Fast Lane, Red Tees, Coypu, Punch List, John Doe

    AO: Hacksaw

    Conditions

    40 degree (A good Q prepares his theme)

    COP

    SSH ICX20; Forward Fold ICX10; Willie Mays Hays ICX12; Slow Squats ICX15; Mercans ICX12; Left over Right ICX8; Right Over Left ICX8; LBAC ICX10; Reverse ICX10; Morracan Night Club ICX10; Shoulder Press ICX10

    The Thang

    IP Week 40

    We will be conducting an IP style workout using blocks of Cinder Ash.  Spec weight 32.84 lbs.

    Round 1 

    10 Curls

    10 Overhead Press

    10 Goblet Squats

    10 Kettle Bell swings

    10 Block Mercans

    Run to the far tree line in the gloominess and back

    Round 2-4

    Repeat but with reps of 20, 30, and 40

     

    3.5 MOM

    Pretzel Crunch ICX10 each side

    LBC ICX12

    Heel Touch ICX15

    Pickle Pointer ICX15

    Dying Cockroach ICX12

     

    Time

     

    COT

    Getting older is just a number.  I have heard that time and again.  I don’t feel old, so it is just a number.  But look around you.  Things have changed as you have stopped getting older.  I have seen 4 people from my graduating pass away.  That doesn’t happen to young people very often.  At the same time we are young and age is just a number, our kids grow up.  Moral of the story, while we are enjoying our youth and defying father time, Don’t forget that the world moves on around us.  make sure it doesn’t leave you behind.

     

    Moleskin

    Glad to be back fellas.  Appreciate the well wishes and the happy birthdays.

    News

    Dadurday tomorrow.  Go get em

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      Ground Zero

      QIC: Sidekick

      Date: 09/13/2019

      PAX: Madoff, Fastlane, Wreckedum, Rain Man, Bernie, Peanuts, Red Tees, Moondance, Sparkles, Gaylord

      AO: Hacksaw

      Conditions

      70 degrees and still humid

      COP

      SSH ICX25; Left over right ICX13; Right over Left ICX13; Slow Squats ICX13; Mercans ICX13; LBAC ICX13; Reverse ICX13; Cherry Pickers ICX13; Overhead Press ICX13; Forward Fold ICX13; Willie Mays Hays ICX13; SSH ICX13

      The Thang

      Counted off by 2s to create some partnerships.

      1 Block per set of partners from the lovely stack left for us at Hacksaw

      Gather around the Flag.

      Round 1

      Partner 1 will perform 20 Blcok overhead presses IC followed by a plank until Partner 2 returns

      Partner 2 will run around the loop with 10 Mercans performed at the jet.

      Round 2

      Partner 1 – 20 Curls IC; Al Gore

      Partner 2 – Lap with 10 Big Boi Sit ups

      Round 3

      Partner 1- 30 Kettle Bell Swings with block

      Partner 2 – lap with 6 8 count body builders

      Round 4

      Partner 1 – 20 Block Squats followed by LBC 

      Partner 2 – lap with 10 plank jacks

      Break time

      Mosey around the big field peremeter

      10 Munkey Humpers IC and 10 Pickle pounders by the road for effect

      Repeat the block work

      Round 1

      Partner 1 – Overhead press with block

      Partner 2 – lap

      This is where ground zero happened.  Knee pops on my lap, throws the last rounds out of whack

      Group holds in together and gets the blocks back to the stack

      Mosey to the flag for Mary

      Mary was done but I was not present to tell you what it was

      COT

      Push yourselves to close the year out strong.  We can all do more than we realize

      Moleskin

      The guys did great finishing out with the distraction.  Appreciate the offers to help but as most of you know I am a stubborn SOB who will walk on his own regardless of what has happened.  I am glad I disclaimered because it would be awkward to sue myself.

      News

      IP Week 3 coming up

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        Posted on

        Say What??…. In Cadence

        QIC: Sidekick

        Date: 09/12/2019

        PAX:  Dirk, Iron Butt (RX2), Wallflower, Curfew, Hobo, Ringwald, FNG-Carabiner, Skitch, FNG-Hanson, Loan Shark, Uncle Fester, Sinai, Cowbell, Belly Roll, Blindside, Sherlock, Red Tees, Callahan (R), Moneyball, Candu, Sunshine

        AO: Hill City

        Conditions

        67 degrees, clear and sore

        COP

        Mosey to the Great hall

        SSH ICX25; Right over left ICX8; Left over Right ICX8; Proscuito’s Gold Chain ICX12; 3rd grade exercises ICX10; Morroccan Night Club ICX12; Cherry Pickers ICX12; Willie Mays hays ICX14; Wall Sit with Arm Movements – 2 min; Slow Squats ICX15; SSH ICX15; Chicken Peckers ICX10

        Mosey to River walk

        The Thang

        Split into 2 groups, then partner up

        Get a rock, more of the WWE rock and not the movie star Rock

        Partner 1 – Run the river walk, 10 Mercans and 10 Big Boi Sit ups, run back

        Partner 2 – Rock work all ICX10 – Over head press; Curls, bent over rows.  

                                In between each exercise  – Recovery reps of forward fold, Al Gore, Plank                                ICX7 each

        Aggressively mosey to Mt. Madoriyama

        Keep 2 groups

        Stay with me here, this is different.

        Group 1 – line up the hill in plank position, bear crawl Indian run to the front.  Continue up the hill until all PAX have gone twice.  Bernie Bear down

        Group 2 – Line up on your 6  feet to feet and head to head, alternating up the hill.  Block starts at the bottom.  All PAX big boi as the block moves to the top of the line.  Everyone spin 180 degrees, block goes back down the line, then back up.  Spin again, block goes back down.

        Groups Flap jack

        Get back with partners, 

        Partner 1 bernies up the hill, mosey down.  

        Partner 2 – Reach around till partner gets back

        Flap jack

        Up Tempo Mary

        Pretzel Crunch ICX12 each side; Dying Cockroach ICX12; Freddy Mercury ICX12; Flutter Kicks ICX15

        Time

        COT

        The day after 9/11 where we remembered the ones lost and the families that still deal with the loss 18 years later, I want to focus on how we live our lives today. We need to appreciate what we have and not take each day for granted.  Tell the ones you love that you love them, every day.  Life can change fast.  Those towers were there one day and gone the next.  No one is immune and you never know what is coming. 

        Moleskin

        So many new people for me to meet today!  Glad to have the opportunity to be at HC and lead you men.

        News

        Iron Pax continues like a freight train in a tunnel.  No way around it.

        Recent Backblasts

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          IP Week Duex

          QIC: Sidekick

          Date: 09/11/2019

          PAX: Threeskin, Fissure, Uncle Fester, She Shed, Moneyball, Free Time, Skitch, Early Bird, Candu, VSquared, Blindside, Sunburn (R)

          AO: Lions Den

          Conditions

          67 and gloomy.  Much dread in the air

          COP

          SSH ICX20; 3rd Grade Exercises ICX12; Right over left ICX10; Left Over Right ICX10; Seal Claps ICX12; Proscuito’s Gold Chain ICX12; SSH ICX15;

           

          Lets Get it

          The Thang

          IP Week Duex

          10 Manmakers

          20 Overhead Press

          30 Kettle Bell Swings

          40 Goblet Squats

          50 Incline Mercans on block

          Run 4 laps

          Repeat; Run 3 laps

          Repeat; Run 2 Laps

          Repeat; Run 1 lap

          COT

          9/11.  remember where you were how you felt.  Remember those lost and those who sacrificed to rid the world of terror.  Remember Billy Ray, All Gave Some – Some Gave All

          Moleskin

          Lots of motivation being tossed around this morning.  I appreciate it.  Everybody kept moving and nobody wanted to quit.  Great work

          News

          in the books.  yea

          Recent Backblasts

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            Sightseeing on the Southside

            QIC: Sidekick

            Date: 09/10/2019

            PAX: Vsquared, Dirk, Iron Butt (R), Wallflower, Backfire, Cliffhanger

            AO: Boneyard

            Conditions

            66 degrees and pleasant

            COP

            SSH ICX20; Forward Fold ICX15; 3rd Grade Exercises ICX10; Right over Left ICX12; Left Over Right ICX12; Willie Mays Hays IC X12; LBAC ICX10; Reverse ICX10; Moroccan Night Club ICX10; Shoulder Press ICX10; SSH ICX15

            The Thang

            All moseys referenced below were executed as aggressive Moseys in preparation for IP Round 2

            Mosey to the Tennis Courts

            Southside Shuffle

            Get on one sideline, Shuffle to the opposite sideline; 10 Mercans; Shuffle back to opposite sideline; 10 Mercans; shuffle to opposite sideline; 10 Mercans

            Move to court # 2; Repeat but with 10 Bonnie Blairs in place of Mercans

            Move to Court #3; Repeat but with 10 nancy Kerrigans, 5 per leg

            Move to Court #4; Repeat with 10 8 count body builders

            Mosey to the MAN Station

            Split up into pairs, I went solo.  One pair will stay at the MAN station and AMRAP pull ups and true dips, swapping back and forth.

            The remaining PAX will aggressively mosey the lap with core work outs done at the 3, 12 and 9 positions, 10 reps IC.  We modified this down to the 3 and 9 positions to assist with the PAX at the MAN Station.

            Core exercises included LBC, Pickle Punders, Dying Cockroach, pretzel crunches, Freddy Mercury, and a couple more

            Upon completion of the lap, one pair will rotate to the MAN station and repeat.  Repeat this cycle until all pairs have had a chance to AMRAP

            Mosey around the back of the post office.

            Bernie Bear up the little hill

            Mosey to the front of the Post office

            20 Deep Ircans on the curb; chest to the concrete

            Mosey to the side of the post office

            Wall sit with arm movements; total of 2 minutes

            Mosey to the Inviisible Flag – 5 burpees for no flag

            COT

            Push yourself.  Hard weeks make stronger men.  I have 4 Qs this week, IP round #2, and our new owners in town at work.  Hard Week.  But I will be better and stronger for it.  Push yourself to do the same

            Also take time to remember 9/11 and what it means to you and remember the lives lost on that day and the subsequent conflicts that followed

            Moleskin

            Not a ton of chatter today.  I think Iron Butt hates Iron pax.  Says it changed us and made us more manly on our Qs.  he may be on to something here.  Good to see Wallflower back out for day #2.  Inspiring story and man

            News

            IP #2.  yea

            Recent Backblasts

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              Labor of Love

              QIC: Sidekick

              Date: 09/02/2019

              PAX: Wuznt me, Clothespin, Best in Show (R), Iron Butt (RX2), Doubtfire, Gaylord, Focker, Whittler, Toucan, Hasbro, FNG-Chipper, Prosciutto, Free Candy, Vsquared, Sunburn (R), Back Pew, Spielberg, Bernie, BMX, FNG-Wally, Uncle Fester, FNG-Semicolon, Fissure, FNG-Thin Mint, Trex, Red Tees, Peanuts, Centerfold, FNG-Tomahawk, Madoff, Escobar, FNG – Router, Threeskin, Mayhem (R), PR, Skitch, early Bird

              AO: Beast Ridge

              Conditions

              70 degerees and humid.  Low hanging Gloom for a 7 AM tee time

              COP

              Best In Show took us out on a mosey followed by a SSH filled warm up.  Included were some crowd faves of St Bernard squats and Fire Hydrants.

              The Thang

              Brisk Mosey to the big Soccer field.  partner up for some Dora. 

              Round 1

              100 Ircans; Full field width run

              Round 2

              80 Box Jumps up the bleachers; 15 yards and Back of Traveling burpees

              Brisk Mosey to the new practice area

              Sidekick’s “What Fall means to me Relay”

              Start out throwing cornhole – Tailgating.  1 pt = 25 Mercans; 2 pt = 20 Mercans; 3 pt= 15 Mercans; 4+ pt = 0 Mercans.  Replace the bags at start.

              Sprint to the Corn – Deer Hunting.  5 Squats with the 40 lb bag of corn (it started out at 40 lbs but was busted on the first run netting in a loss of a few pounds), lunge to the cone, 5 more squats, lunge back, 5 more squats.  Place corn gently on ground – FISSURE.

              Sprint to the Football – College Football; Throw the ball into the bucket.  When you miss, retrieve and throw again form where it stopped.  Repeat until the ball is in the bucket.  Replace the ball back at the start.

              Sprint to the tape toss – Kids Fall Festivals.  Toss the roll of tape into the bucket.  3 attempts, then sprint back to start.

              Intent here was to time and delay the next participant by that amount so that one team would win in the end.  With 40 Pax, this was a pipe dream.  This went to hell quickly.  Props to Vsquared for leading a ton of Mary for the non participants as they waited their turn.

              Mosey back to flag.

              COT

              Labor day, a day to rest and reflect.  We need to reflect on and appreciate what we have.  We also need to understand that these are not the fruits of our labors alone but the grace of God that provides for us.  We can not do these things alone, our achievements are not ours alone to celebrate and our failures are not burdens we bear alone.

              Moleskin

              I was too busying trying to heard cats to hear what all was being said today.  hope everybody had a little beat down and a little fun

              News

              Iron Pax.  Get involved and push yoursef

              Recent Backblasts

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                Quality vs Quantity

                QIC: Sidekick

                Date: 08/21/2019

                PAX: Madoff, Toe Tag, Bernie, T Rex, Threeskin, Fast lane, John Doe, Gaylord, Mayhem, Anny, Wuzn’t me, POS, Cowbell, Peanuts, Jazzy Jag

                AO: Hacksaw

                Conditions

                70 and Delicious

                COP

                SSH ICX25; Third Grade Exercises ICX12; Forward Fold ICX12; Mercans ICX12; Willie mays hays ICX12; Slow Squats ICX16; LBAC ICX10; Reverse ICX10; Morroccan Night Clubs ICX10; Shoulder Press ICX10; SSH ICX15

                The Thang

                Block-A-Dora-Run-A-Thon

                We took advantage of the 3 pallets of cinder blocks that someone so graciously left for us this morning.  

                Partner up, each pair gets 1 Block

                Mosey with blocks to a strategic area that ended up being not so strategic

                Partner 1 – Block Curls AMRAP

                Partner 2 – 25 Squats

                Flap Jack and repeat until pair has 150 total block curls

                Line up for the longest Inidan run in American history.  Everybody got two sprint cycles in a massive lap around hack saw

                Round 2

                Same as before, just sub Overhead Press for Curls

                Indian Run again

                Round 3

                Sub Kettle bell swings to 100 total, sub lunges 10 each leg for the 25 squats

                Indian run again

                mosey the blocks back to the stack, mosey to flag

                Time

                COT

                Quality vs Quantity

                Starting a new AO, like hacksaw, takes quantity.   You need guys to show up and lead.  CHECK.  hacksaw has grown leaps and bounds.  Step 2 – Quality.  Put on a beat down the way F3 is supposed to be done.  Develop Qs and leaders.  Focus on WHAT we are doing instead of laser focus on numbers.  CHECK.  The hacksaw crew is alive and well and will only accelerate from here.

                Moleskin

                John Doe and I are kindred spirits blurring the line between acceptable banter and quasi inappropriate comments.  Nice to have a brother in arms.  T Rex is named appropriately, those short arm kettle bells were something to see.  We worked that out.

                News

                Labor Day Convergence at Beast Ridge 7 AM.  1 hour

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                  BLIMPS and BOATS

                  QIC: Sidekick

                  Date: 08/12/2019

                  PAX: Gaylord, Focker, Mayhem, Ooh-Golly, Centerfold, Early Bird, Peanuts, Fast Lane,  FNG-Toucan

                  AO: Beast Ridge

                  Conditions

                  73 and Humid. Great day for a run

                  COP

                  SSH ICX20; Willie Mays Hays ICX12; Forward Fold ICX12; LBAC ICX10; Reverse ICX10; Shoulder Press ICX10; Morrocan Night Club ICX10; 3rd Grade Exercises ICX12; SSH ICX15; Slow Squats ICX12

                  The Thang

                  BLIMPS and BOATS

                  Traditional BLIMPS but with a twist.  We will run to Bass PRO for round 1 and back for Round 2.

                  Take off – Stop at intervals for:

                  10 Burpees

                  10 Lunges each leg

                  10 Imperial Walkers IC 

                  10 Mercans

                  10 Plank Jacks IC

                  10 Slow Squats IC

                  Slow squats were completed in the far corner of the Bass Pro Parking Lot

                  Head Back and repeat

                  Total of 2.68 miles

                  COT

                  Don’t forget about the Marathon when focusing on the Sprint.  Life is a marathon.  Long range planning and foresight are key attributes to an effective leader.  Have long term goals in all aspects of your life.

                  Moleskin

                  So Q, high and mighty First F Q, forgot to get the FNG info today.  This is bad enough as it is, but this is also our 130th FNG of the year!  This means we have hit the goal that everyone said we couldn’t hit in January.  Everyone should take pride in this accomplishment.  

                  News

                  Labor Day Convergence, location to follow

                  Recent Backblasts

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                    Pickle what?

                    QIC: Sidekick

                    Date: 07/19/2019

                    PAX: Threeskin, Escobar, Toe Tag, Bernie, Cowbell, FNG-Can Man, Mayhem (Respect), Gaylord, Fastlane, DNF, Rollback, The Count (Respect Respect), FNG-Knock Knock (Respect), Lutefisk, T Rex, 9 Volt (Respect), Annie, WuzntMe, John Doe, Peanuts

                    AO: Hacksaw

                    Conditions

                    74 and pretty pleasant given recent mornings

                    COP

                    SSH ICX20; Good Morning ICX12; 3rd Grade Exercises ICX12; LBAC-reverse-Moroccan Night Club-Shoulder Press ICX12 each; Mercans ICX10; SSH ICX10; Slow Squats ICX15; Mosey to the Pickle ball Courts

                    The Thang

                    4 Corners of Life – 15 reps IC each corner

                    Corner 1 – Mercans 

                    Corner 2 – Monkey humpers

                    Corner 3 – Pickle Pounders

                    Corner 4 – Low Plank

                    Bernie on the long sides; Traveling burpees on the short sides

                    Break time – Suicide across all 4 courts 

                    Round 2 – 15 Reps IC each Corner

                    Corner 1 – Shoulder Press

                    Corner 2 – Big Boy sit ups

                    Corner 3 – Mountain Climbers

                    Corner 4 – Slow Squats

                    Bernie on the long sides; Traveling burpees on the short sides

                    Break Time – 21 man Indian Run around perimeter of courts

                    Mosey back to flag

                    Willie mays Hays ICX12; LBC ICX15; Dying Cockroach ICX15

                    Time

                    COT

                    4 corners of Life – Church – Family – Work – F3

                    Don’t think of these things as individual activities or responsibilities.  These things are all intertwined in our lives.  Same principles of leadership apply to all.  Get the corners mixed together in your lives, be the leader you are meant to be.

                    Moleskin

                    So named Jeff Oscar.  We already have an Oscar.  Crap.  Executive Q decision – new name is Can Man.  Sorry Jeff.  Ludefist is a beast. John Doe is a Beast.  nuff said

                    News

                    Dadurday on 8/10 at Landfill

                    Recent Backblasts