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BLIMPS @ Beast Ridge

No Whining

QIC: The Count
Date: 10/01/2018
PAX: Peanuts, Fast Lane, Jabooti, Best In Show, Early Bird, Whittler, Sidekick
AO: Beast Ridge (Camp Jordan)

Conditions: 72 deg. F

I am not a professional, and you did the hardest part…..You Showed UP!!!

WARM-UP:
 
– SSH x 25 IC
– Abe Vigoda (Windmill) x 15 IC
– Little Baby Arm Circles x 15 IC
– Reverse Little Baby Arm Circles x 15 IC
– Moroccan Night Club x 15 IC
– Imperial Walkers x 15 IC
THE THANG:
Start out with Indian Run from parking area around park to Soccer Field.
B.L.I.M.P.S. with 100 Yard run across field and back.

B= Burpee’s (x5  OYO), L= Lunges (x10 OYO), I= Imperial Walkers (x15 OYO), M= Merkins (20 OYO), P= Plank Jacks (x25 OYO), S= Squats (x30 OYO).
At the completion of all 6 stations, plank until 6 is complete.  As a unit all PAX run 50 yards x2 back to starting point, rinse and repeat (4 rounds).
“MARY Go Rounds” – Each PAX picks and leads one Mary (x15 IC).  American Hammer, Flutter Kicks, Pickle Pounder, LBC, Bicycles, Heal Touches, Hello Dolly, Rosaletta’s.


COT
Life is all about Attitude:  10% what happens to us and 90% how we react to it (Charles Swindoll).  Make the best of your day and more importantly make someone else’s day better!

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A MILE IN MY SHOES/CIRCUIT TRAINING! 

QIC: The Count
DATE: 23 AUGUST 2018
PAX: Ducktales, Geek Squad, Snowflake
AO: The Huey
CONDITIONS: Cool morning, around 68 Degrees, light breeze, and low humidity
Disclaimer: Disclaimed
COP: Side Straddle Hope, Abe Vigoda’s, Little Baby Arm Circles, Mountain Climbers
The Beat Down:  Each Quarter Mile Lap consisted of 8 Stations.  Between each Station PAX would run together.  First three laps were forward traditional run between stations.  Last lap Bernie Sanders was run between stations.
Station#1- 10 Burpee’s, OYO                                                                                                     Station #2- 10 Squats, IC (4 count)                                                                                         Station #3- 10 Lunges, IC (4 count)                                                                                         Station #4- 10 Emperial Walkers, IC (4 count)                                                                       Station #5- 10 Decline Push Ups, OYO                                                                                                 Station #6- 10 Incline Push Ups, OYO                                                                                                 Station #7- 10 Merkins, IC (4 Counnt)                                                                                                 Station #8- 10 Big Boy Sit Ups, OYO
CIRCLE OF ABS:At the conclusion of the entire mile the PAX circled up and did Round Robin Mary’s. Ducktales led us in Canoe’s, Geek Squad led us in Freddy Mercury’s, Snowflake led us in Heel Touches, and Q led us in American Hammers.
MOLESKIN: Do your best not to judge someone until you have had a chance to walk in their shoes.  It’s easy sometimes to sit back and be a morning quarterback about the past, but before one criticizes or judges another, try to put yourself in their shoes.

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CRAZY 8’s

QIC: The Count
Date: 08/18/2018
PAX: Back Pew, Candu, Sundance, Threeskin, VSquared, Snowflake, Free Candy, Doodles, FNG-Peanuts (Justin Woodward)
AO: Landfill
Conditions:
Overcast, wet from overnight rain, but comfortable for a beat down!
The Disclaimer:
Disclaimed
COP:
Capri Lap around field
Side Straddle Hope – (8)
Abe Vigoda’s – (8)
Flying Sun Gods (Nancy Kerrigan’s) – (8 each leg with arm circles)
The Beat Down:
We began with warm-up lap around the field, then proceed doing SSH, Abe Vigoda’s, and Flying Sun Gods.Crazy 8’s began with 8 stations (4 at top of hill @ main pavilion – 4 at bottom of hill @ pavilion next to playground).  The stations were as follows:
Top of Hill –  Lunges, Squats, Imperial Walkers, Plank Jacks
Bottom of Hill – Decline Push Ups, Incline Push Ups, Merkins, Burpees
Everyone took a station and rotated around performing 8 reps of each exercise for 8 rotations.  So as not to lose the way between the Top of Hill and Bottom of Hill, 4 American Flags were positioned 18 paces apart to lead the way!  Hoorah!
At the conclusion of the rotations we circled up and did Round Robin Mary’s.  We did each Mary’s in 4 count cadence, except Big Boy Situps, and Supermans (18 individual count), for a total of 18!  (American Hammer, Flutter Kicks, Heal Touches, Big Boy Sit Ups, Supermans!
704 Total Reps and according to my Garmin – 1.5 miles of running!  GREAT JOB MEN!!!
Moleskin
We all struggle!  Could be in our personal lives, or in our professional lives.  We can’t always change those struggles, but we can change the way we react to them!  One of my favorite pieces has been framed and in every office I’ve had since 1998!  It is a simple thought from pastor and educator Charles R. Swindoll:
The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, the education, the money, than circumstances, than failure, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company…a church…a home. The remarkable thing is we have a choice everyday regarding the attitude we will embrace for that day. We cannot change our past…we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. I am convinced that life is 10% what happens to me and 90% of how I react to it. And so it is with you. We are in charge of our attitudes.
 

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Beatdown @ Beast Ridge

QIC: The Count

Date: 07/23/2018

PAX: Early Bird, Best In Show (Respect), Whittler, Threeskin, Fissure, Stairmaster, Wort

AO: Beast Ridge

Conditions: 67 Degrees, dark 🙂 , No FNG’s, all PAX understood Disclaimer.

Warm Up: SSH (25 IC), Abe Vigoda (slow Windmill, IC 10), Steve Earle (4 Count, IC w/Hillbilly on 4th Count, 15 total).  REPEAT.  Mosey to Soccer Stadium (by way of Picnic Pavilion and Playground), doing Black Snake Indian Run (Indian Run with last runner weaving in and out of line until they reach the front).
Routine: Hindenburg BLIMPS, 4 corners (50 Yards apart).  AYG (sprint) to first corner #1 Perform Exercise.  Run to second corner #2 Perform Exercise.  Run to third corner #3 Perform Exercise.  Run to forth corner (Home) #4 Perform Exercise.  All hold Al Gore or Plank until six completes.  Six circuits: Round #1- Ten Burpees.  Round #2- 20 Lunges.  Round #3- 30 Imperial Walkers.  Round #4- 20 Merkins.  Round #5- 50 Plank Jacks.  Round #6- Squats (25, 20, 15, 10).   Finish with AYG to Center of Field and 4 MOM’s!
Moleskin: Shared about young couple that encountered complications after the birth of their second child.  Baby had very low Platelet Count, but 1 day after delivery Mother was at Blood Center to give platelets to help her newborn son.  Message is, that life is going to be set with all sort of personal setbacks, and not only is it important how we react to them, but we need to understand that our F3 Brothers are here to reach out to and lift these issues that arise to GOD in prayer.  Also, to be there just to talk to, when you feel you need someone outside your immediate family and maybe work to talk to.