Tag: Smackdown

QIC:  Prosciutto

Date: 02/23/2021

PAX: A-A-Ron, Friday, Gusher, Hambone, Holy Kiss, Joanna (Makn Dem Gainz Makn It Rayn ErryDayAllday AllGasNoBrakes LaserShow), Mansiere, Pomade, Pound Dog, Recycle, Red Raider, Shank, The Count, Truck Stop, Zima

AO: Smackdown

Conditions

For what it’s worth, the Q’s wardrobe selection was not calibrated with the degrees on Daniel Gabriel Fahrenheit’s temperature scale this morning. Short pants in sub-40 (by the measurement) is perplexing with regard to ‘The Steve’. While I could chalk it up to oversight or to knowing the thing that the rest of the crew didn’t know beforehand: constant movement and activity increases blood flow and we can all speak from experience on what blood flow does for our *ahem* limbs cardiovascular system (forgive the unintended sophomoric reference, Nopeton; we are all there are adults, here)

And so went the ¹“Disclaimer” and pronouncement of events to follow

¹ Disclaimer maybe missed the target, and words like ‘love’ and ‘feelings’ were inserted and therefore it was effective as (spoiler alert!) no one died. Add a notch to the ‘W’ column

COP

Word association time!

Stretching = midwife noises = soft tortilla = absent = silence = golden

AND WHO LOVES GOLD THINGS?!

Fwd Fold / WMH / Windmills / Good Mornings / SSH / Mtn Climbers / Plank Jacks
Warm-up Lap

The Thang

Circle-up at each corner and await for six and next instruction
4 Rounded Corners
At each rounded corner of our more or less non-standard track, exercises will be performed to a total of 70 reps, broken down incrementally. 20-10-5, 20-10-5 or some variation thereof

First Rounded Corner: Block Curls (20-10-5, 20-10-5)
2 lines for a Native Lap around, at the 3/4 mark of the lap – line up and 50 yard sprints; continue running past first rounded corner and proceeding to the next rounded corner

Second Rounded Corner: Merkins (5-10-20, 5-10-20)
2 lines for a Native Lap around, at the 3/4 mark of the lap – line up and 50 yard sprints to the 3rd rounded corner

Third Rounded Corner: American Hammers (20-10, 20-10, 5-5)
2 lines for a Native Lap around, at the 3/4 mark of the lap – line up and 50 yard sprints to the 4th rounded corner

Fourth Rounded Corner: Squat Jumps (10-20-5, 10-20-5)
2 lines for a Native Lap around, at the 3/4 mark of the lap – line up and 50 yard sprints to the start

One more lap around making stops at each rounded corner; perform 20 reps per corner and mosey OYO to the next rounded corner
1: Burpees (20)
2: Merkins (20)
3: American Hammers (20)
4: Squat Jumps (20)

4 minutes of mary
Leg Lifts
BBSU OYO
Flutter Kicks until time

COT

Struggled at times with confidence and losing the mind game. This poem helped me. Don’t let yourself lose the battle in your mind before the battle ever begins.

If you think you are beaten, you are;
If you think you dare not, you don’t.

If you’d like to win, but you think you can’t,
It is almost a cinch you won’t.

If you think you’ll lose, you’ve lost;
For out in this world we find
Success begins with a person’s will
It’s all in the state of mind.

If you think you’re outclassed, you are;

You’ve got to think high to rise.
You’ve got to be sure of yourself before
You can ever win the prize.

Life’s battles don’t always go
To the stronger or faster man;

But sooner or later the person who wins
Is the one who thinks he can!

“Thinking” by Walter Wintle

Moleskin

Pre-beatdown playlists are just as crucial as the actual beatdown playlist. Don’t lose that opportunity to break out some Color Me Badd or New Kids on the Block. Conjuring images and scenes about 8th grade dance or ‘this was my first cassette tape’ builds bonds faster than the actual boot camp.

I can’t think of a better soundtrack to rep 20 burpees after 270 reps and suicides than the dulcet tones of Alice in Chains. Fitting for the mood. Recycle is a winner amongst winners in this category of playlist curation.

Still on the topic of Recycle – he shows up wearing his Prosciutto gold beads. Which then, begs the question, ‘Who do you have to kill to earn those gold beads?’

How about my guy Gusher interrupting his pre-F3 rounds on the track to help with the block setup? Get the picture, I show up, start blaring NKOTB and Color Me Badd and he still sticks around and then humors me with Gusher trivia; indeed an exceptional HIM.

If you need a great pizza-making song, let me know. I got you.

Mansiere’s part of some fine Greek royalty (East Ridge Portofino’s); Who said Meds can’t bake? Love it when the Greek’s feign Italiano.

News

Upcoming Q’s; Whittler @ Smackdown Thursday, Blue @ Convoy this Saturday; Several options off-mountain to support your Signal Mountain bros!

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QIC:  Prosciutto

Date: 12/01/2020

PAX: Afterbirth, Bumblebee, Coypu, Friday, Gusher, Hambone, Jenny Craig, Joanna, Mansiere, Natty Light, Recycle, Snow Patrol, Tonka, Whittler

AO: Smackdown

Conditions

28 with light precipitation. That was enough degrees for 15 to appear at Smackdown; many of those were more than 5 minutes early.

One was multiples of 5 early and his pre-F3 laps around the track appeared to be effortless; so much so; that even several others joined in on that fun.,;..<

Of the 15 that did show, there was one who was not there. He who shall not be mentioned further. In case you were wondering who he is, here’s a hint; his name does not appear in the PAX line above. Start there and work backwards. Or as Dr. Stephen Covey coined with his phrase, “Begin with the end in mind”.;

The cloudburst of precipitation is only explained by the snow rituals my children perform when even the slightest flake falls from the heavens. There are some who might suggest that these false rituals are a display of the devil’s hand; I prefer to blame it on their 1/32nd (~3%) genetic makeup of indigenous people. The genetics manifest themselves in interesting forms, don’t they? For example, neither of my children make meatballs nor bedeck themselves with gold jewelry;;; yet they’re 50% Italian AT A MINIMUM!??!! I’m incredulous to this fact.

For those interested; the rituals (in no particular order);;;.:;:;
1) Place a silver spoon under the pillow next to the pillow you intend to lay your head
2) Turn your bedroom apparel ensemble inside out prior to evening retirement
3) Flush ice cubes down the toilet; how many ice cubes? — my children believe the more you flush the more snow there will be; be careful if you’re home is plumbed with an advanced septic system; henceforth and therefore – Precipitation!!

COP

Off the cuff and quickly counted for the exacerbation of bloodflow

SSH x 20 (speed count at the half) IC
High Knees x 12ish IC
Forward Fold to silent count to allow for mind-clearing breathing work
Hamstring stretch/pull; R/L
Windmills x 10 IC
SSH x 10 IC

Split the group into two lines for an indigenous peoples run (in honour of my offspring and pay our respects to the real ones who came before us)

The Thang

On the track, facing the field, the PAX aligned and adhered to distancing guidelines as prescribed by the scientists who know everything about this pandemic yet the most important thing; how to get rid of it entirely. Not bitter; just cold.
5-10-15-20-10
Block swings serve as the anchor point of suckitude throughout the entire workout’s revolutions because; as with many things, it’s nice to have some consistency mixed in with change. Block swings; ;do not change.

5 Block Swings
5 Called Exercise (CE)
10 Block Swings
10 CE
15 Block Swings
15 CE
20 Block Swings
20 CE
10 Burpees
Bear Crawl 15 yards; Lunge 15 yards; Return to Starting point
That’s one round.

The called exercises that we got to:
1) Hand Release Merkins
2) Goblet Squats
3) Alpos
** Broke up the monotony with another indigenous run. 3 ten-counts and back to it
4) Curls

3 MOM
LBC IC
Flutter Kicks IC
Pretzel IC

COT

Ecclesiastes 4:10
“If either of them falls down,
    one can help the other up.
But pity anyone who falls
    and has no one to help them up.”

My 6 year anniversary in F3 was this past Saturday. To celebrate? I bowed out of my Q at Convoy. I don’t have any great joke to tell or funny story as to why. The truth is I failed to realize I was on Q until I saw the message on slack stating such; I was unprepared. I reached out to Burrito to inform him of such and he coordinated a fitting alternate; to whom I believe helped me as I fell. This two-man network, summed up the verse above perfectly and provides a clear illustration and embodiment of my experience with F3.

There’s no mishap or uniqueness here, it is not germane to only this one situation; this system of fellowship and accountability is working exactly as intended. F3 has been a cornerstone of my life for the past several years. It is that for the very reason of what Hambone did for me on Saturday, and will likely do again for another in due time. This is likely because of what has been done on his behalf or FOR him.

As men continue to F3, they begin to realize that where they may have once come to F3 to better themselves, over time, there’s a seemingly surreptitious shift away from self-improvement and the mission becomes the benificence of others. Real great groupa guys here. I never fear a time when I fall and no one is there to help me up. That will never be a worry again in my lifetime. Here’s to 6 plus 60 more years!

Moleskin

200 block swings sounded like a good idea at the time; on second thought?

Apparently the battle for the Cy-Hawk trophy is a deeper-seated rivalry than some of the more well-known rivalries; e.g. Auburn-Alabama, Red Sox-Yankees, Duke-North Carolina. Were you to mistake an Iowa State fan for an Iowa fan – he may never trust you again – he may never return to F3 – he might try to harm you. Send chocolates and flowers, if only you’re empathetic enough.

It was quiet this morning; but why? Like the age-old question of how many licks it takes to get to the center of a Tootsie Pop — the world may never know.

Pre-F3 laps in the winter create fellowship opportunities you didn’t know could happen – and you warm-up. Skip this if you don’t like a win-win.

2:35am texts are the best kind of preparation for your COT

Long live 90’s rock playlists and *Ben Folds for his masterful abilities

News

#Heritage launch, Toys for Tots, Jenny Craig on Q Thursday

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