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Teamwork on a post

QIC: Mrs. Baker

Date: 11/02/2019

PAX:    9Volt, Deep Dish, Clothespin, Topless, Red Tees, Sandwich, El Chapo, Shotput, Schnitzel, Pork belly

AO: The Battery

Conditions

First Frost of the Season, 32 and clear.

COP

In a circle at the flags:

SSH 20x
Merkin 12x
SSH 20x
Squat 15x
SSH 18x
Arm Circles 15x each direction
SSH 16x
burpee 12x
SSH 14x
forward fold 10 count
SSH 12x
merkin 12x
SSH 10x
hamstring squat stretch 10 count
SSH 8x
big boy situp 12x
SSH 20x

The Thang

QIC brought 6″ by 8 ft wooden fence posts to the party. PAX organize themselves 3-4 men of similar height per post .


Teamwork on a Post
Each team team of men spread out and practice working together with QIC calling out movements to the group.

Lift Post from ground to chest
Back to ground
Ground to overhead
Overhead to chest
4 count squat
post to ground
Ground to chest
right face and post on right shoulder

Mosey 200 yds
halt – 4 count squat 20x with post
Mosey 200 yds
halt – Overhead press 20x
Mosey 200 yds left shoulder post
halt – big boy situps with post
Mosey 200 yds post overhead
halt – merkin 20x
Mosey 200 yds right shoulder post
halt – floor press post 20x
Mosey 200yds
halt – lunge 20x
Mosey 200 yds
halt – squat 20x
Mosey final 200 back to flags

With 18 minutes remaining we circle up for the Dealers choice Mary in the frosty grass.
Big Boy Sit-ups 10x
box cutter 15x
plank 1 min
LBC 20x
leg lifts 20x
bicycles 20x
Cptn Thor 15x
Heal Touches 20x
Big Boy Situps 15x
Dead Bug 15x

COT

Teamwork is a key component of a successful life. Men often end up working alone and miss out on a lot of benefits of working in a team. Carrying and lifting the post was pretty easy today. It’s good for us to have a reminder that work and life are easier together. Maybe next time we will have some much heavier posts and challenge ourselves even more. Keep up the good work and remember that we are to “Leave No Man Behind, but Leave No Man Where You Found Him.”
CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

Moleskin

Chilly Morning and Teamwork makes for concentration and light chatter. Our various heights, weaknesses and strengths brought some challenges and kept us on our toes. Great effort so Bigger Logs are on tap for next time.

News

F3 Chattanooga One Year Anniversary Convergence at BX (Brainerd Baptist) on 11/16
F3 Cleveland One Year Anniversary 11/23 at the Battery. Abscess from Knoxville on Q

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    If You Can’t Q It Let John Doe Do It (Slinky Dogs)

    QIC: John Doe

    Date: 10/29/2019

    PAX: 9-Volt, El Chapo, Clothespin, Deep Dish, Mrs. Baker, Sandwich, Topless, Escobar, Fast Lane

    AO: The Battery

    Conditions

    Dark, Cool, Pleasant Fall Morning

    COP

    Side Straddle Hop – 25 (IC); Forward Folds – 10 (IC); Third Grade Exercises – 10 (IC); Little Baby Arm Circles – 10 (IC); Rev Little Baby Arm Circles – 10 (IC); Calf Stretch – 10 each leg (IC); Side Straddle Hops – 25 (IC)

    The Thang

    Formed a single file line as a group for each rotation
    SLINKY DOGS

    AMRep Standing Squat, until each member Frog Jumped to the front of the line – Group Mosey around the skate park after rotation completed

    AMRep Mericans, until each member bear crawled to the front of the line – Group Mosey around the skate park after rotation completed

    AMRep LBCs, until each member did a basketball slide to the front (did this twice with different lead foot on the slide) – Group Mosey around the skate park after rotation completed

    AMRep Dive Bombers, until each member did walking Lunges to the front – Group Mosey around the skate park after rotation completed

    AMRep Aquamans, until each member did Bernies to the front – Group Mosey around the skate park after rotation completed

    AMRep Standing Squat, until each member Frog Jumped to the front of the line – Group Mosey around the skate park after rotation completed

    Finished w/ 4 minutes of Mary (Rotated PAX call on exercise)

    COT

    “Don’t let what you cannot do interfere with what you can do.” – John Wooden

    Talked about showing up to F3 and just getting out with other like minded men to grow physically and in fellowship. Saw some old faces. Talked about the theme in recent weeks of reaching out to guys who haven’t been in a while.

    Moleskin

    Dried up Moleskin today…I got nothin

    News

    Convergence at BX on 11/16/19; OTB BX on 10/31/19 – new AO coming; 1 YR ANNIVERSARY for THE BATTERY on 11/23/19 – Be there or be square

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      Battery Exploration!

      QIC: Clothespin

      Date: 10/26/2019

      PAX: Deep Dish, El Chapo, Sandwhich, Shotput, PorkBelly

      AO: The Battery 

      Conditions

      The smell of calories burning was in the air! Of corse that could have just been the Zaxbys I ate last night.

      COP

      • Mosey around Greenway to Parking Area
      • Third Grade Exercise 15 in cadence
      • SSH 20 in cadence
      • Willy Mayse Hayse 14 in cadence
      • Little baby Arm circles forward (thumb up) 15 in cadence
      • Little baby Arm circles reverse (thumb down) 15 in cadence
      • Cherry Pickers 15 in cadence
      • Moroccan Night Club
      • Seal claps 10 in cadence

      The Thang


      Battery Exploration

      The Thang:
      • Mosey 2 minutes 10 Burpees
      • Mosey 2 minutes 12 Merkins
      • Mosey 2 minutes 12 lbc
      • Mosey 2 minutes 20 squats
      • Mosey 2 minutes 12 bigboy situps

      To the Pavilion:
      • Star gazers 15×2
      • Dips 15
      • Incline Merkins 15×2
      • Decline Merkins 15×2
      • SSH 15 (4 Count)x2
      • Shoulder Taps 15 (4 Count)
      • Squats with at rock 15
      • Military or Shoulder Press with rock 15×2
      • High knees 30 seconds
      • Dips 15

      Mary on yoga mats:
      1 minute plank
      30 second side plank (each side)
      30 LBC
      10 Aquamans
      10 Dying Cockroach
      20 Flutter kicks
      100s 25
      Box cutters 25
      Pickle pointers 20
      Conclude the workout with a mosey to the flags including a burpee surprise

      COT

       We don’t leave men behind in F3!

      Moleskin

      ElChapo is a force when he samples his product….I mean takes his Geritol….

      News

      Convergence 11-16-19 no Battery that Sat., One year anniversary for The Battery has been moved to 11-23-2019!, Hacksaw shirts are live go order!

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        Fat Drunk and Stupid Is No Way To Go Through Life

        QIC: Deep Dish

        Date: 10/22/2019

        PAX:  El Chapo, Topless, 9-Volt, Clothespin, FNG-Bullseye

        AO: The Battery

        Conditions

        You do not talk about fight club
        You do not talk about fight club
        If someone yells “stop!”, goes limp, or taps out, the fight is over
        Only two guys to a fight.
        One fight at a time
        No shirts, no shoes
        Fights will go on as long as they have to
        If this is your first night at fight club you have to fight

        COP

        Mosey to the hill (Do not pass go, do not collect $200)
        SSH x 25 IC
        Forward Fold x 10 IC
        BAC Fwd x 15 IC
        Rev x 15 IC
        Chinook x 15 IC
        Moroccan night club x 15 IC
        Military Press x 15 IC
        Willie Maze Haze
        Really fast SSH x 20 IC
        Mosey to the greenway

        The Thang

        Suicide Indian Run with a side order of Burpees & Merkin Medley & Squats for Desert
        PAX lines up at pole 1 for Indian run suicide to pole 6,5,4,3,2,1
        At each destination pole PAX performs exercise in decreasing quantity
        Round 1: 12 Burpees decreasing by 2 (unless you weren’t listening to instructions)
        Round 2: 40 Merkins decreasing by a 4 because we love complicated math at 5:30am
        * Somewhere around pole 2 stop and do 40 air squats at pole 1 before proceeding
        * At Prior to pole 1 do another 25 squats (Because it’s raining)

        Mosey to pole 4
        Really fast SSH x 25 IC
        Dirty dog x 20 IC
        100’s x 20 IC
        Throw up x1 IC

        COT

        Words of wisdom: Too inspirational to write down (or remember)
        Counterama = 6 including 1 FNG
        Namerama FNG = Bullseye – (You should definitely ask him about it)

        Moleskin

        We should start asking FNG’s for their 3rd most embarrassing story, you don’t want to know about the first two

        News

        November 9th is the Battery’s 1 year anniversary

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          Life Care Beat Down

          QIC: 9 Volt

          Date: 10/19/2019

          PAX: Deep Dish, WuzntMe, Mayhem, Gaylord, El Chapo, Sandwich, Topless, Pork Belly, Schnitzel, Peanuts

          AO: The Battery

          Conditions

          Dank with a hoppy citrus  flavor

          COP

          Hallelujah Mosey to the side walk (Arms raised mandatory,  speaking in tongues optional) 
          SSH x 20 IC
          BAC Fwd x 15 IC
          BAC Rev x 15 IC
          Seal Clap x 15 IC
          SSH x 20 IC
          Slow Squat x 15 IC
          Dirty Dog x 20 OYO
          Slow SSH 10 IC
          Willie Maze Haze x 15IC
          Hallelujah Mosey to the first light pole

          The Thang
          PAX performs round of each exercise at all 10 light poles increasing quantity successively then moves to pavilion for 2nd part of round.

          Round 1. Merkins  5 + 1
          Round 2. Squats 15 +2
          Round 3. Big boy sit ups

          Hallelujah Mosey to the pavilion
          Round 1
          Rock Curls (max in 1 minute)     
          Stargazers (max in 1 minute)
          Dips (max in 1 minute)
          Hallelujah Mosey back to beginning.
          Round 2
          Step ups (With or without rock)
          Calf Raise 
          Box Jumps
          Hallelujah Mosey back to beginning.
          Round 3
          Mosey to yoga mats
          Mary (Dealers Choice)
          * Deep Dish – Bear planks
          * WuzntMe – 100’s

          COT

           Stolen quote from John Doe “You are the person you wanted to be” has stuck with me all week so I thought I would share it

          Moleskin

          We need to put Sidewinder’s picture on a milk carton
          Hallelujah is very hard to spell

          News

          November 9th – The Battery Aniversary featuring Abscess

          Recent Backblasts

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            Running from Sharks SEAL Inspired

            QIC: John Doe

            Date: 10/15/2019

            PAX: Deep Dish, 9-Volt (Respect), WuzntMe, Clothespin, DNF, Topless (Respect) 

            AO: The Battery

            Conditions

            Crisp fall morning with a very bright moon filling the sky

            COP

            Quick mosey around the running path to get the blood flowing; Side Straddle hops – 25 in cadence; Third Grade Exercises – 10 in cadence; Forward Fold – 10 in cadence; Willie Mays Hays – 10 in cadence; Quad Stretch – 10 count each leg; Little Baby Arm Circles – 10 in cadence; Reverse LBAC – 10 in cadence; Moroccan Night Club – 10 in cadence; Aquaman – 10 in cadence; Side Straddle Hops – 25 in cadence

            The Thang

            Workout inspired by a dear friend on SEAL Team 8
            RUNNING FROM SHARKS SEAL INSPIRED

            LOWER BODY: Standing Squats – 15 in cadence; Lunges – 10 each leg; Frog Jumps – 8 OYO; Dirty Dog (aka Jane Fonda’s) – 15 ea leg OYO; Hold Al Gore waiting on the six

            UPPER BODY: Regular Push Ups – 12 in cadence; Diamond Push-ups (DDP’s) – 8 OYO; Wide Push-ups – 12 OYO; Dive Bombers – 8 OYO; Hold Plank waiting on the six

            CORE: Plank – PAX count around to 60; Leg Levers – 15 each leg in cadence

            Indian Run around the path (Rinse Repeat with slight modification)

            LOWER BODY: Standing Squats – 15 in cadence; Lunges – 10 each leg; Frog Jumps – 8 OYO; Dirty Dog (aka Jane Fonda’s) – 15 ea leg OYO; Hold Al Gore waiting on the six

            UPPER BODY: Regular Push Ups – 12 in cadence; Diamond Push-ups (DDP’s) – 10 OYO; Wide Push-ups – 12 OYO; Dive Bombers – 10 OYO; Hold Plank waiting on the six

            CORE: Plank – PAX count around to 60; Leg Levers – 15 each leg in cadence

            Indian Run around the path (Rinse Repeat with slight modification)

            LOWER BODY: Standing Squats – 15 in cadence; Lunges – 10 each leg; Frog Jumps – 8 OYO; Dirty Dog (aka Jane Fonda’s) – 15 ea leg OYO; Hold Al Gore waiting on the six

            UPPER BODY: Regular Push Ups – 12 in cadence; Diamond Push-ups (DDP’s) – 12 OYO; Wide Push-ups – 12 OYO; Dive Bombers – 12 OYO; Hold Plank waiting on the six

            CORE: Plank – PAX count around to 60; Leg Levers – 15 each leg in cadence

            Indian Run around the path – finished with PAX calling core the last 2 minutes

            COT

            Law of Magnetism: I attract who I am (currently) not who I want to be; If you want to see more, be more; What you need more of, give more of, and then you’ll get more of

            Moleskin

            Deep Dish is surprisingly fast, and must have been a high school running back 

            News

            Daddy Day/2.0 Day coming up; Mrs. Baker next up on Q for 10/19/19

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              Lay Aside the Weight

              QIC: Mayhem

              Date: 10/12/2019

              PAX: Clothespin, Deep Dish, 9-Volt, The Count

              AO: The Battery

              Conditions

              Finally a crisp cool morning!  High 50s/Low 60s Dry with little to no dew

              Welcome – brief disclaimer with no FNGs

              COP

              Mosey around Dog Park x 1

              Circle up near flag

              SSH x 20 IC; Merkins (NOT Pubic Wigs!) x 10 IC; Fwd Fold x 10 IC; SSH x 10 IC; LBACs front x 10 IC; LBAC back x 10 IC; Cherry Pickers x 10 IC; SSH x 10 IC; Moroccan Night Club x 10 IC; Chinooks x 10 IC; Shoulder Press x 10 IC; Worlds Greatest Stretch – left foot forward x 10 IC; WGS – right x 10 IC; 21 (Convinced  Deep Dish purposefully went over > 5 penalty burpees

              Mosey around Dog Park x 1

              The Thang

              Line up close to walking track in grass by flags from heaviest to lightest

              Round 1

              Select 3 individual exercise from  “deck ”  Merkins, Imperial Walkers, Pickle Pointers

              HIM 2 (second heaviest) carries HIM 1 (heaviest) to 3rd light pole and back (approx 100yds out and back)

              HIM 3 – Pickle Pointers / HIM 4 – Imperial Walkers / Him 5 – Merkins until HIM 2 returns from partner carry.

              Rotate and repeat until all have cycled through each exercise.

              Round 2

              Select 4 new individual exercise from  “deck ”  Don Quixotes (Windmills), LBCs, Squats; Hold Plank

              HIM 1 (heaviest) carries 80lb sandback 1 lap around Dog Park

              HIM 2 –  DQs / HIM 3 -LBCs / Him 4 – Squats /HIM 5 – Hold Plank until HIM 1 completes lap with sandbag. 

              Rotate and repeat until all have cycled through

              Round 2

              Select 4 new individual exercise from  “deck ”  Quadraplex (alternating 5 reps each side), Freddie Mercurys, Lunges, Mountain Climbers

              HIM 1 – 1 Lap “Unencumbered” around the dog park

              Remaining PAX performs individual exercises selected above

              Rotate and repeat until all have cycled through

              Circle up by Flag for 5 MoM

              American Hammer x 20IC; Box Cutters x 15 IC; Hello Dolly x 10 IC; Hold Plank until time

              COT

              Scripture reference Hebrews 11 – “Heroes of Faith” leading into Hebrews 12: 1 …

              Therefore, since we have so great a cloud of witnesses surrounding us, let us also lay aside every encumbrance and the sin which so easily entangles us, and let us run with endurance the race that is set before us, 

              Just like the  beatdown…easier to mosey when not carrying “encumbrance”.  Challenged us to all identify what those “encumbrances” are that may be weighing us down and to lay them aside so we can run our races with endurance…because we have so great a cloud of witnesses (generations past and yet to come)

              What I didn’t share were the following verses 2-4 which offer even more encouragement especially for those who are followers of Christ…

              2 a]fixing our eyes on Jesus, the b]author and perfecter of faith, who for the joy set before Him endured the cross, despising the shame, and has sat down at the right hand of the throne of God.

              3 For consider Him who has endured such hostility by sinners against Himself, so that you will not grow weary c]and lose heart.

              Counterama, Namerama, Announcearama – Daderday next Saturday
              BALL OF MAN: Totally dropped the ball again and forgot to close in prayer! :((

              My prayer for us all…Heavenly Father, thank you for F3 and the brotherhood we share to  push each other to be better men physically and spiritually.  Please show us where we may still be carrying certain “encumbrances” that hold us down and give us the courage and if necessary help to lay them aside so that we can freely run  with endurance the race You have set out for us.  In the name of Christ I pray…Amen

              Moleskin

              The Count entertained us sharing a run in with some over zealous MPs he encountered during his return to base following a business lunch where some amount of adult beverage was consumed.  I’m certain no amount of sarcasm was spared on the young lad.  Oh to have been a fly on the wall!! :))

              News

              Next Daderday this coming Saturday 10/19.

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                Now what was I doing?!

                QIC: Deep Dish

                Date: 10/08/2019

                PAX: Clothespin, WuzntMe, John doe, 9Volt (R), Sandwich

                AO: The Battery

                Conditions

                Cool, Cloudy and perfect for a gloomfest!

                COP

                Mosey around Parking roundabout way to the tennis courts
                1 Burpee
                10 merkins
                20 SSH
                10 Baby Arm Circles (Forward)
                10 Baby Arm Circles (Reverse)
                10 Seal Claps
                10 Moroccan Night Clubs

                The Thang

                On the Tennis Court:
                1st Corner: 10 Merkins take a lap to the 2nd corner.
                2nd Corner: 10 Big Boy Sit-ups take a Lap to the 3rd corner.
                3rd Corner: more of the same (I have sometimers and it hits when I get interrupted in the middle of something)
                4th Corner: more of the same (I have sometimers and it hits when I get interrupted in the middle of something)

                Mosey to Pavillion Get a Rock Rounds of exercise then lap around dog park after.
                Round 1: 25, 50 LBC, 25 Squats
                Round 2: 50 Merkins, 25 Bigboy Sit-ups, 25 Lunges
                Round 3: more of the same (I have sometimers and it hits when I get interrupted in the middle of something)
                Round 4: more of the same (I have sometimers and it hits when I get interrupted in the middle of something)

                Mary:
                10 Flutter Kicks
                10 Box Cutters
                10 LBC
                30 second Plank
                20 100’s 

                COT

                Nothing to see here

                Moleskin

                Deep Dish never fails to bring his game when on Q! It was a great workout just too bad that some moron can’t remember what we did! Never let Clothespin do your backblast because he is a Forgetful Old Fart!    Now what was I doing…..?

                News

                Battery Anniversary 11-9-2019 

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                  Dora! Dora! Dora!

                  QIC: Clothespin

                  Date: 10/01/2019

                  PAX: Deep Dish, Sidewinder (R), Mrs Baker (R), Sandwich, El Chapo

                  AO: The Battery

                  Conditions

                  Clear and very sweaty!!!

                  COP

                  Mosey around Greenway between dog parks to cone.
                  Third Grade Exercise 15 in cadence
                  SSH 20 in cadence
                  Willy Mayse Hayse 14 in cadence
                  Little baby Arm circles forward (thumb up) 15 in cadence
                  Little baby Arm circles reverse (thumb down) 15 in cadence
                  Cherry Pickers 15 in cadence
                  Moroccan Night Club
                  Seal claps 10 in cadence

                  The Thang

                  Doracidal Maniacs
                  Pick a partner for Dora. Mosey 3 poles then back take over for partner till finished with round move to next round. 1 burpee at 1st pole, 2 burpees at the second pole and 3 burpees at the third pole
                  Round 1: 100 Merkins
                  Round 2: 200 LBC
                  Round 3: 300 squats
                  Round 4: 400 Imperial Walkers

                  Mosey to yoga mats for Mary:
                  • 1 minute plank
                  • 20 flutter Kicks
                  • 10 Hello Dollies
                  • 20 Leg Lifts
                  • 20 Heel touches

                  COT

                  Make sure that you make the best of life everyday is a blessing.

                   CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
                  BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

                  Moleskin

                  I am pretty sure the girls that ran through our workout (twice)  were laughing at us!

                  News

                  Keep my son Trygg in your prayers he is getting braces on his legs this week and other things the little fellar is going through.

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                    Ironpax 2019 Finale – No Quittin!

                    QIC: Mayhem

                    Date: 09/28/2019

                    PAX: Mrs Baker, El Chapo, Sandwich, Deep Dish,  FNG-Shotput

                    AO: The Battery

                    Conditions

                    Humid 72ish with heavy dew on grass from rain night before

                    COP

                    Mosey from flag around the dog park and back to flag

                    Circle up for COP

                    SSH x 20 IC

                    3GE x 10 IC

                    Windmills x 10 IC

                    WMH x 10 IC

                    Slow Squats x 10 IC

                    LB Arm Circles front/back x 10 IC

                    Merkins x 10 IC

                    SSH x 10 IC

                    The Thang

                    Set up with coupons on grass by walking track near flag.  100yds marked on walking track behind the dog park. (Big Thank You to 9-Volt for doing that the night before even though he did not participate!  True F3 Brother move right there!!!)

                    IRONPAX – Week 4 2019 “Sugars Pick Your Poison”

                    100 Reps Merkins or Squats followed by 100yd coupon carry out and back

                    100 Reps Coupon Swings or Bonnie Blairs > 100yd coupon carry out and back

                    100 Reps Coupon Thrusters or Walking Lunges > 100yd coupon carry out and back

                    Rinse and Repeat two more times for elapsed time.

                    Stop at 8:00am – Finishers Deep Dish (crushed it!) and Mayhem (barely!)

                    COT

                    Counterama, Namerama (FNG – Shotput named), Announcearama

                    CIRCLE OF TRUST:  Shared that as miserable as IronPax was for me at times and forced me to push the envelope, I am glad I did it as I definitely noticed an increase in fitness and emphasized the importance of not quitting in anything in life.  Shared the Don’t Quit Poem: 

                    don't quit poem - Google Search
                    BALL OF MAN: Prayers of thanks for health and breath to be there.  Prayers for El Chapo’s younger brother battling pancreatic cancer.  Silent prayer for friend struggling with Marriage and temptation of infidelity.

                    Moleskin

                    Ceremonial smash of my coupon “Jezebel” to signify end of Ironpax 2019 was very satisfying!!

                    News

                    ???

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