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Octagon of “Pain”…because “Death” next to cemetery seemed creepy!

QIC: The Count

Date: 11/8/2019

PAX: BackFire, CANDU, IronButt, LadyScott, Pebbles, SteamEngine

AO: BoneYard

Conditions

40 degrees and breezy 16 mph winds

COP

Mosey from P/L around perimeter of AO to front grassy area of AO. SSH, Willy Mays Hayes, Arm Circles, Slow Squats, Imperial Walkers.

The Thang

Octagon of Pain (well maybe it’s more like a circle) 🙂

Stations: 1. Burpees. 2. Lunges. 3. Squats. 4. Curls. 5. Tricep Ext. 6. Merkins. 7. Overhead Press. 8. Imperial Walkers. Burpees (10 Reps) or Imperial Walkers (20 IC Reps) control movement from one station to the next. All PAX perform AMRAP until Burpees or Imperial Walker reps are complete. Once a set is complete all PAX rotate counterclockwise to next station by Bear Crawl. Once a complete round is done all PAX proceed to center station where all PAX do Mountain Climber, Plank Jacks, and SSH (IC 10 Reps). Then proceed back to where they started and Rinse and Repeat. Three complete rounds were completed. PAX Mosey back to P/L area and perform Mary’s – Flutter Kicks, LBC’s, Hollywoods, Freddy Mercury’s,

END


COT

Today was first time in a few weeks that I didn’t feel like Rucking before hand. I really wasn’t feeling like being at F3, but the pull of the brotherhood helped me make it through the routine. Delivered General Colin Powell’s Leadership Lesson 4 of 18:

“Don’t be afraid to challenge the pros, even in their own backyard.”

CIRCLE OF TRUST: Counterama, Namerama, Announcearama, – convergence at BX at Brainerd Baptist Church (Soccer Field) Nov 16th.
BALL OF MAN: Prayers lifted up of PAX

Moleskin

Nothing to add

News

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    Posted on

    “Death Wish” (Charles Bronson Jr.)

    QIC: The Count

    Date: 11/04/2019

    PAX: Blindside, BumbleBee, Burrito, Doubtfire, Friar Tuck, Gusher, Laces Out, MoneyBall, Newport, Pomade, Prosciutto, Whittler 

    AO: Smackdown

    Conditions

    44 degrees, partly cloudy, and calm

    COP

    Warm-Up incorporated into The Thang

    The Thang

    Someone asked me recently if I had a “Death Wish” because I like pushing the envelope, so I naturally thought of Charles Bronson in his multiple “Death Wish” movies. So…Here we go!
    Charles Bronson, JR.
    Lay out cones across soccer field at 0, 40 and 50 yards. O being the starting point for all exercises. At the completion of set exercise all PAX will sprint to 40 yard cone and Bear Crawl to 50 Yard cone. Mosey back to start and hold Al Gore or Plank until 6 is in. Caveat – First PAX to complete will go meet 6 and complete with 6 adding motivation!

    ALL Exercises are done as 25 Reps (Single Count). 1. Side Straddle Hop. 2. Merkins. 3. Burpees. 4. LBC’s. 5. Jump Squats. 6. Imperial Walkers. 7. Mountain Climbers. 8. Plank Jacks. 9. Lunges. Total of 225 Reps per round.

    After 1 complete round all PAX went to bleachers where we did 10 Incline Merkins and Box Jumped or modified with Step Ups to top and walked back down to ground.

    Rinse and Repeat – 2nd round perform 15 Reps of each exercise. Total of 135 Reps.

    COT

    CIRCLE OF TRUST: Counterama, Namerama, Announcearama –
    BALL OF MAN: I mentioned my faith and also used an old saying that has been used in the military for decades. “There are no Atheist in Foxholes” I didn’t mean in a derogatory manner, just the fact the many people who are non believers who are under extreme stress (especially in combat) will even turn to God or as we like to say in F3 “something higher than ourselves”. The third F in F3 doesn’t not ascribe to any one faith. None of us in the F3 Family will lie in judgement of F3 Brothers based on their beliefs.

    I also delivered Lesson 2 of 18 from Colin Powell’s Leadership Primer:

    “The day soldiers stop bringing you their problems is the day you have stopped leading them.  They have either lost confidence that you can help them or concluded that you do not care.  Either case is a failure of leadership.”

    Moleskin

    “Leave No Man Behind and Leave No Man Where You Found Him”. I asked the first PAX who completed there exercise, run, bear crawl, and run back to start to fall back and pick up the six. Most rounds you can expect the same 2-4 people finishing before others. What I found, was that some who were not first asked to be allowed to pick up the six even when they themselves were not first to finish! That was Awesome!

    Not to mention Burrito’s corny Abraham Lincoln Quotes!!! LOL..

    News

    Don’t forget convergence on Saturday, Nov 16th!

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      Posted on

      Birthday Beat-Down with TheCount (61)

      QIC: The Count (Respect Respect)

      Date: 11/04/2019

      PAX: Burrito, Couch Potato, GeekSquad, Hasbro, Lloyd, Mayberry, Milkman, RadioHead, SteamEngine, UTurn

      AO: The Huey

      Conditions

      36 cool degrees, dry, and calm

      COP

      Mosey around track stopping at all street lights to perform warm-up exercises. 1. SSH – IC 20. 2. Burpees 10. 3. Merkins – IC 20. 4. Squats – IC 20. 5. Imperial Walkers – IC 20. 6. LBC’s – IC 20. 7. Mountain Climbers – IC 20. 8. SSH – IC 20. Total Reps = 290 which has nothing to do with my 61st Birthday!! 🙂 Mosey to back P/L for The Thang!

      The Thang

      On one side of P/L – (Starting Point) are 5 Workout Stations all with various weighted coupons. 1. Squats (45 lbs/30 lbs). 2. Overhead Press (35 lbs/25 lbs). 3. Bent Over Rows (35 lbs/25 lbs). 4. Triceps Extensions (30 lbs/25 lbs). 5. Curls (25 lbs/20 lbs).

      From Starting Point space cones toward other end of P/L every 4 parking spaces (aprox 32 Ft) for a total of aoout 50 Yards.

      Partner up with one pair at each Workout Station. While PAX one does AMRAP of exercise PAX two will Bernie Sanders to first cone, Side Shuffle to second, Side Shuffle to third cone (switch to other side), Karaoke to forth cone, and Karaoke to fifth cone (switch to other side). AYG (if you have anything left) back to start and flip flop with partner.

      Once both PAX have completed both segments they hold Al Gore or Plank until 6 is complete. Everyone rotates to next station and rinse and repeat.

      COT

      COT: Counterama, Namerama, Announcearama – Convergence (BX – Brainard Baptist Church – New AO – Saturday, November 16th). Prayers for needs of those in attendance. Provided Lesson 1 of 18 from General Colin Powell’s Leadership Primer: “Being responsible sometimes means pissing people off.”


      BALL OF MAN: Concluded in prayer.

      Moleskin

      Most interesting part of workout was fact that TheCount temporarily lost his key fob to his car.

      News

      Join me at Smackdown where I will Q for my first complete day of my 62nd Year!! Oh and provide Lesson 2 of Leadership Primer.

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        How about some HICT and a lesson on LEADERSHIP :-)

        QIC: The Count (Respect Respect)

        Date: 10/01/2019

        PAX: Ascot, Best In Show (RESPECT), CanDu, CliffHanger, Fissure, FreeTime, IronButt (RESPECT RESPECT), Jazzy Jag, OnTilt, SunBurn (RESPECT), VSquared, WallFlower, FNG-Pit Stop

        AO: BoneYard

        Conditions

        70 degrees, clear and calm….Great Day for a beatdown!

        COP

        SunBurn conducted Warm-Up – Gave disclaimer to PAX (with 1 FNG) – 20 SSH, 10 Forward Fold, 10 Willy Mays Hayes, 10 Burpees, 20 SSH, 20 LB Arm Circles, 20 LB Arm Circles (reverse). Thanks for SunBurn picking up the Warm Up while Q set up two more stations for beat down. Also thanks for FreeTime joining me in 3.5 mile Ruck prior to BeatDown…!!!!!

        The Thang

        Great Day for HICT (You don’t have to run to experience good cardio)
        7 Stations w/2 exercises at each station. 1 Weighted or Body Weight/1 Cardio. Each PAX will do 20 Reps while partner does Cardio AMRAP (Flip Flop) until three sets are done by each PAX for a total of 60 Reps per PAX.

        1. Merkins/Butt Kickers
        2. Squat Thrust or Squat w/coupon / Smurf Jacks
        3. Squats w/coupon / Mountain Climbers
        4. Curls w/Coupon / SSH
        5. Tricep Extension w/coupon / Imperial Walker
        6. Walking Lunge w/coupon (20 yards out and 20 yards back) / Plank Jacks
        7. Overhead Press w/coupon / Burpees

        COT

        CIRCLE OF TRUST: Counterama, Namerama, Announcearama and the Ball Of Man.

        Lesson 1, from General Colin Powell’s Leadership Primer. Applicable as parent, in job, in life!


        BALL OF MAN: Prayed for F3 Brothers that weren’t with us and those who were in need of prayer going through difficult times.

        Moleskin

        NAKED-MAN MOLESKIN- interesting conversations about the number of F Bombs that were heard from CD…. Also, lots of ragging on those who procrastinate with completing their BackBlast..

        News

        Fellowship opportunity to read after work at the Southside Rec Center around 5:30 PM.

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        Hacksaw – “Optimism Is A Force Multiplier”

        QIC: TheCount (Respect Respect)

        Date: 09/18/2019

        PAX: JohnDoe, Mayhem (Respect), MoonDance, PaperBoy (Respect), Peanuts,  RedTees, ThreeSkin, ToeTag, Wuzn’tMe,  WreckedEm

        AO: HackSaw

        Conditions

        Very nice cool (72 degrees), clear morning.

        COP

        NO FNG’s to Disclaimer abbreviated and PAX mosey’d to Memorial around Flag.  SSH, Willy Mays Hayes, Third Grade Exercises, Chest Stretch, Upper Back Stretch, Supermans, Calf Stretch, Forward Fold.  Mosey to field for The Thang.

        The Thang

        Four Corners / HIndenburg BLIMPS

        4 Corners 20 yards apart.  6 Rounds with same exercises performed per round as follows.

        1. 10 Burpees x 4 corners = 40 Burpees
        2. 20 Lunges x 4 corners = 80 Lunges
        3. 30 Imperial Walkers x 4 corners = 120 Imperial Walkers
        4. 40 Merkins x 4 corners = 160 Merkins
        5. 50 Plank Jacks x 4 corners = 200 Plank Jacks
        6. 60 Squats (modified for time to two rounds of 10 Reps = 80 Squats

        Marys – American Hammer, LBC’s, Heal Touches, Pickle Pointers

        ENDEX

         

        COT

        This quote from General  Colin Powell on Optimism is great and I’m glad to have shared it with the PAX today. This belief applies not just to the military but in everyday life. 

        “In the military, we are always looking for ways to leverage up our forces. Having greater communications and command and control over your forces than your enemy has over his is a force multiplier. Having greater logistics capability than the enemy is a force multiplier. Having better-trained commanders is a force-multiplier.

        Perpetual optimism, believing in yourself, believing in your purpose, believing you will prevail, and demonstrating passion and confidence is a force multiplier. If you believe and have prepared your followers, the followers will believe…”

        CIRCLE OF TRUST:  Counterama, Namerama, Announcearama (IP at SmackDown tomorrow and LandFill on Saturday.
        BALL OF MAN: Prayers for RedTees (father), TheCount (brother), Flatline (his episode with passing out during a post) –  PRAISED Wuzn’tMe’s son got a clean bill of health.

        Moleskin

        Honestly there was not a lot of Mumble Chatter – Everyone was sucking wind!! 🙂

        News

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          A Little Doracides at TheHuey

          QIC: The Count (Respect Respect)

          Date: 9/16/2019

          PAX: CouchPatato, DuckTales, GeekSquad, Hasbro, MilkMan, RedTees, UTurn

          AO: The Huey

          Conditions

          Cool Morning, 68 degrees, with clear skies

          COP

          Disclaimer given (NO FNG’s), Mosey around track to back parking lot.  Willy Mays Hayes, Good Mornings, Imperial Walkers, Finkle Swings, Little Baby Arm Circles (forward and backwards), Overhead Press, and Seal Claps, followed with mosey around Parking Lot and back to start position.

          The Thang

          Doracides

          Pair Up:  1 PAX does exercise while partner runs about 20 yards performs 1 Burpee, runs back to start than 20 yards and does 2 Burpees runs back to start and once more for 20 yards and does 3 Burpees and returns to flip flop with partner.  Do this until all exercises are complete.

          1. 100-Merkins
          2. 200- LBC’s
          3. 300- Squats
          4. 400- SSH

          With time remaining PAX circle up and each PAX selects exercise for IC 10 count.  Flap Jacks, Imperial Walker, LBC’s, Pretzels, Hello Dolly, Feet to the Sky, Big Boy Situps, something I forgot!

          COT

           CIRCLE OF TRUST:  Counterama, Namerama, Announcearama, Message- Having a September 12, 2001 attitude about life.  I wish people would remember the mentality of our country and even the world after the events of 9-11-2001.  Our country came together like we had during World War II.  

          BALL OF MAN: Lifted up those in need of prayer and praised the promotion that GeekSquad had received. 

          Moleskin

          Early on during our initial mosey, the conversation went to the “crapper”!  The conversation focused on not taking a “Fart” for granted…..Enough Said!

          News

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            Draft Beer The Count Rolling the Dice

            QIC: The Count (RESPECT RESPECT)

            Date: 09/09/2019

            PAX: CouchPotato, DeerJack, DuckTales, GeekSquad, Hasbro, Hector, MilkMan, RadioHead, UTurn

            AO: The Huey

            Conditions

            Wonderful Cool morning at The Huey.  Clear skies and humidity low.

            COP

            Duck Flew down off the mtn to lead the warm up.

            SSH IC 10

            Sun Sautation 3

            Willy Mays Hays IC 10

            Merkin IC 10

            The Thang

            “Roll The Dice”

            Round 1 – 20 IC Werkins, 20 IC SSH, 20 IC Lunge, 20 IC LBC’s  (Run Lap)

            Round 2 – 15 IC Carolina DryDocks, 15 IC Imperial Walkers, 15 IC Monkey Humpers, 15 IC Flutter Kicks (Run Lap)

            Round 3 – 10 Hand Release Merkins, 10 8count Body Builders, 10 IC Reverse Lunge, 10 IC American Hammers (Run Lap)

            Round 4 – 5 IC Diamond Merkins, 5 Burpees, 5 IC Bonnie Blairs, 5 IC Roalita, (Run Lap)

            Round 5 – 10 IC Merkins, 10 IC Mountain Climbers, 10 Jump Squats, 10 IC Oblique Crunches (Run Lap)

            Round 6 – 15 IC Shoulder Tap, 15 IC Plank Jacks, 15 IC Squats, 15 IC Freddy Mercurys’

            END EX

            COT

            CIRCLE OF TRUST: Countarama, Namarama, – Spoke about Resilience in the face of adversity.  Related to the real life story about Red Platoon in Afghanistan.    
            BALL OF MAN: We lifted up in prayer the needs of our PAX who were present and those known prayer request for those not there.  Especially for those left in the devastation from Hurricane Dorian. 

            Moleskin

            Each Round was led by a different PAX.  Some who have Q’d and some who have not.  Good practice for being able to call cadence.  Loved when I told RadioHead he was next….”Whaaaat?”… LOL.. He did great!

            News

            • Launch of Smackdown Located on Signal Mtn at the Signal Mountain Atheletic club parking lot. Look for shovel Flag. Tuesdays 05:30
            • Week 2 IronPax Get out there

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              IronPax (Week 1 – Killer B’s)

              QIC: The Count

              Date: 9/5/2019

              PAX: EarlyBird, Flemish, Ringwald, Kiffin, Red Tees, CowBell, Iron Butt (Respect Respect), Sinai, Sherlock, Back Pew, Deer Jack, Uncle Fester, Sunshine, Callahan, Dirk, Curfew, Lutefisk,  Skitch, FNG-Groundhog

              AO: Hill City

              Conditions

              Nice dry morning around 72 degrees, low humidity, unless you were working out.

              COP

              Warm Up – short and sweet due to IronPax

              The Thang

              IronPax – Killer B’s –

              Broad Jump 10 Yards (10 Burpees, 10 BonnieBlairs, 10 Big Boy Situps),

              Broad Jump 10 Yards, 10 Burpees, 10 BonnieBlairs, 10 Big Boy Situps),

              Broad Jump 10 Yards, 10 Burpees, 10 BonnieBlairs, 10 Big Boy Situps),

              Bear Crawl Back to Start – That is one Round!

              Rinse and Repeat for 5 total Rounds for time.  Fastest time – Lutefisk 

              COT

              CIRCLE OF TRUST: Countorama, Nameorama…Due to time, closed with short prayer and no words of wisdom shared.
              BALL OF MAN: 

              Moleskin

              The best thing I heard. was RedTees, finishing his final 5 yards of the BearCrawl and flopping over saying… “I think I’m going to crap my pants”!!! 

              News

              [Fill in News, Upcoming Q’s, Events, etc.]

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                It’s Cool At The Huey – But Things Do Heat Up!

                QIC: The Count (Respect Respect)

                Date: 08/29/2019

                PAX: CouchPotato, DuckTales, Fissure, FreeTime, GeekSquad, Hasbro, Hector, MilkMan, RedTees, UTurn

                AO: The Huey

                Conditions

                Was a beautiful clear and cool morning.  Even saw a falling star!

                COP

                Disclaimer given and no FNG’s – Proceeded from Parking Area to back lot by way of a Mosey!! Several Warm Up  Exercises, but most memorable was the first exercise, the Side Straddle Hop, IC 43.  Why you ask 43….Well this was in recognition to Hasbro who didn’t look a day over 42 on his birthday!!!  Other warm up exercises: Willy Mays Hays, Moroccan Night Club, Nancy Kerrigan, Forward Fold, Mosey around P/L area.

                The Thang

                Circle of Pain – 8 Stations each with multiple exercises for different body parts.  There were three stations with coupons, but PAX were given a wildcard to perform the exercise of their choice.  In between rounds all PAX meet in the middle and perform ABs exercises and then makes lap around P/L area and then back to the Circle of Pain to perform another round.  Stayed at each station for 1 min then rotated to next station alternating between Lunges and Bear Crawl.  Completed 3 1/2 rounds and after 2 min of Oblique Crunches we mosey’d back to Flags to ENDEX.

                COT

                CIRCLE OF TRUST:  Nameorama done and Prayer Request done. 

                Announcement: Convergence at Beast Ridge Labor Day.

                BALL OF MAN: We closed with GeekSquad providing prayer for the BOM. Then we provided Hasbro with A Balloon, Mini-Cupcakes, and a specially prepared poster by RedTees.  We sang (very poorly) Happy Birthday.

                Moleskin

                The best part of the workout was not DuckTales breaking wind every 5 minutes, or the ribbing the Q got for the occasional  skipping of my “CD” according to DuckTales.  It was what happened before we even started the workout.  GeekSquad, DuckTales, and TheCount Rucked to Wal-Mart to get the goodies for Hasbro’s birthday.  The look on some of the folks as we walked through the store at 0430 with our Rucks and HeadLamps..

                News

                Conversion at Beast Ridge for Labor Day

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                  A Roll Of The Dice-“How’s Your Attitude”

                  QIC: The Count

                  Date: 08/27/2019

                  PAX: Bernie, BMX, CowBell, DNF, Escobar, FastLane, Flatline, Gaylord, JazzyJag, JohnDoe, Madoff, MoonDance, Osteen, Peanuts, POS, ThreeSkin, ToeTag, T-Rex, Wuzn’tMe

                  AO: Hacksaw

                  Conditions

                  Low 70’s with some humidity, light fog, but a great day to workout!

                  COP

                  Disclaimer Given (NO FNG’s) – Mosey to Flags – SSH, Third Grade Exercises, SSH, Willy Mays Hayes, SSH, Quad Stretch, SSH, Chest Stretch, SSH, Upper Back Stretch, SSH, Moroccan Night Club, SSH, Tricep Stretch, SSH, Forward Fold.

                  The Thang

                  4 Dice  – 6 Exercises on each – Cardio/Lower Body/Core/Upper Body

                  Cardio- Mountain Climbers, Imperial Walkers, 8 Count Body Builders, Side Staddle Hop, Burpees, Plank Jacks

                  Lower Body- Monkey Humpers, Jump Squats, Backward Lunge, Squat, Standing Lunge, Jumping Lunge

                  Core- Rosalita, American Hammer, LBC’s, Freddie Mercury, Flutter Kicks, Oblique Crunch

                  Upper Body- Merkin, Carolina Dry-Docks, Hand Release Merkin, Shoulder Taps, Diamond Merkin, Werkin (Wide Arm Merkin)

                  To begin round 1, roll all four dice.  Do all 4 exercises 15 Reps (IC when appropriate).  Run lap (between Mosey and AYG) When six is in roll dice again for round 2 (no repeat exercises) and do all exercises 10 Reps, Run Lap.  When 6 is in roll dice for round 3 and do all exercises 5 Reps, Run Lap.  Rinse and Repeat for Rounds 4 and 5.  

                  Completion do Mary’s for 4 min.

                  COT

                  CIRCLE OF TRUST:  Counterama, Namerama, Announcements – Convergence at Beast Rridge for Labor Day.  Prayer request made.

                  Thought of Day:  “Attitude” by Charles Swindoll.  “Life is 10% what happens to us and 90% of how we react to it”.   While we can’t control what other think, say, or do, we do have control how we react to it.


                  BALL OF MAN: Closed in prayer!

                  Moleskin

                  It was great to see BMX out there.  During the workout, I got a little light-headed, ThreeSkin called out cadence for me.  But most interesting thing was ThreeSkin’s response to me during Merkins, when I made the comment to keep up with me….He responded,  “It’s hard to, because your arms are so short”!!!  Hey I thought that would have been T-Rex’s line!!! 

                  Great workout guys, thanks for pushing yourselves and pushing me!

                  News

                  Convergence , Labor Day, BeastRidge.

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