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Iron Butt’s Achilles Recovery – The Huey 9/23/2019

QIC: IronButt aka IB

Date: 09/23/2019

PAX: Couch Potato, Ducktales, GeekSquad, LugNut, MilkMan, RadioHead, RedTees, The Count (Respect Respect), U-Turn

AO: The Huey

Conditions

Mid-Sixities, Perfect, breezy gloom until the skunkpew

COP

Forward Fold

Walk Out to High Plank

Downward Dog Arch Back and Hold IC 12X

Walk Back Up

12 SSH

12 Merkins

12 Jump Lunges

The Thang

ACHILLES’: CIRCLE OF PAIN GAIN & DRAIN

RUN TO FIRST STOP

A-Arms. IC 12Merkins; IC 12 Carolina DryDocks; LBabyArmCircles

BROAD JUMP TO NEXT STOP

C-Core. IC 12 LBCrunches; IC 12 Freddy Mercuries; IC 12 BigBoySitUps

RUN TO NEXT STOP

H-Head. IC 12 – Hold Low Plank; IC 12- Hold High Plank; IC 12 Low Planks

LUNGES TO NEXT STOP

I-Insight – 10-Count – OYO 10 Burpees

HIGH STEPPING TO NEXT STOP

L-Legs – IC 12 Mountain Climbers; IC 12 Leg Hikers from High Plank; IC 12 Jump Lunges

RUN TO NEXT STOP

L-Legs-Rinse and Repeat 

E-IC 12 Mountain Climbers; IC 12 Leg Hikers from High Plank; IC 12 Jump Lunges

S-END WITH EXTENSIONS TO RECOVER; IC 12 Windmills; IC 12 Supermans; IC 12 Right to Left ArmStretch and ViceVersa

RUN LAP AROUND ACHILLES’ CIRCLE OF PAIN (INVITE HIGH IMPACT RUNNERS TO RUN LIKE THE WIND AND THEN HOLD PLANK UNTIL SLOWER RUNNERS ARRIVE.

A-Arms. IC 24 Merkins; IC 24 Carolina DryDocks; IC 24 LIL BabyArmCircles

RUN TO NEXT STOP

C-Core. IC 24 LBCrunches; IC 24 Freddy Mercuries; IC 24 BigBoySitUps

LUNGE TO NEXT STOP

H-Head. IC 24 – Hold High Plank; IC 24 – Hold Low Plank; IC 24 High Planks

LUNGES TO NEXT STOP

I-Insight – 10-Count – OYO 10 Burpees

HIGH STEPPING TO NEXT STOP

L-Legs – IC 24 Mountain Climbers; IC 24 Leg Hikers from High Plank; IC 24 Jump Lunges

RUN TO NEXT STOP

L-SKIP for Times Sake

E-SKIP for Times Sake

S-IC 24 ForwardFold

IC 24 American Hammers; IC 24 Big Boy Sit Ups; IC 24 Low Planks

TIME

CIRCLE UP!

NO FNGs

Count-a-Rama – 11

Name-a-Rama

COT

It’s about Recovery. Recovery in life, habits, exercise and relationships. IronButt related story of 12 years ago having complete rupture of his right Achilles tendon and how his PT helped him recover so that he could hike the Grand Canyon Rim to Rim. IronButt then related to his own personal recovery in life from unhealthy habits and read an excerpt of His Christian testimony and the importance of a mindset TO recover with Christ but always being open to friends, family and counselors to help in that recovery. F3 is a BIG BIG Part of IronButt’s spiritual, emotional and physical recovery. 

BALL OF MAN: GeekSquad prayed.

Moleskin

Ducktales provides the best mumble chatter. Good to have LugNut back after an ankle injury. Remember Hasbro who out sick. 4:15 The Count was seen rucking. What a beast of a man. We all think he is working off that little blue pill.

News

Will the Iron PAX ever be done?

Recent Backblasts

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    5×400 and Upper, Middle, Lower (UML) – Couch Potato VQ

    QIC: Couch Potato

    Date: 09/25/2019

    PAX: Freetime, Hasbro, Ducktales, U-Turn, Fissure

    AO: Huey

    Conditions

    Satisfactory…actually pretty nice, cool and clear

    COP

    2 x 400s at a conversational pace

    Stretching; 2x shoulder stretches, forward fold, surfer, pigeon

    400s and UML

    400 meters at 95%, 30x pushups, 30x situps, 30x squats

    400 meters at 95%, 20x wide arm PU, 60 seconds alternating spiderman plank variation, squat hold (chair pose)

    400 meters at 95%, 10 diam PU, sunshine-banana-superman rolls, rocket launchers

    400 meters at 95%, 10 dive bombers, 10x reverse burpee

    400 meters at 100%, buddy elevated PU, scorpion

    COT

    Quick discussion on Sebastian Junger’s book “Tribe”, and how we should appreciate having one, since most American men, AKA sad clowns, don’t. 

    Recent Backblasts

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      #ONWARD CFC!

      QIC: Milkman

      Date: 09/19/2019

      PAX: Geek Squad, Couch Potato, Freetime, U-Turn, Ducktales

      AO: The Huey

      Conditions

      Cooler then usual, almost pleasant.

      COP

      • Dynamic stretches and exercises – 75 goals scored in 2019
        • 25 Side Saddle Hops
        • 25 merkins
        • 25 Mountain Climbers

      • Lap around the track, alternating exercises while moving from light to light

      • High knees
      • Side shuffles facing inside track
      • Side shuffles facing outside of track
      • Karaokes facing outside
      • Karaokes facing inside
      • Bernies

       

      The Thang

      What do our hometown professional footballers go through in a light practice? Time to find out!

      Static Stretching (4 for 4x National Runner-Up in the NPSL)

      • Forward Fold
      • Willie Mays Hayes
      • Hamstring
      • Groin stretch

      Everyone on a ball!  Plenty of balls to go around.  (exercises with ball at feet)

      • 25 Tic Tocs
      • 25 Toe Touches per foot
      • 25 pull backs per foot

      Speed Square – cones setup at each corner of a 15ft square. Bursts of speed in-between cones concentrating on cutting quick. Alternated exercises as we rounded the corners. Each PAX rounded the square 7 times.  (Total time in the square is 11 for 11 Seasons of Chattanooga Football Club!!)

      • Forward sprints
      • Shuffles
      • Bernies
      • Passing sprint drill – PAX line up behind cone. The PAX next inline calls a cone (left,right,center), passes the ball there. PAX in front sprints to retrieve the ball and brings back. Each PAX goes 6 times.

      Agility Ladder – PAX lined up in single-file line at one end of ladder and proceeded through the rungs with a certain exercise. FAST feet! (Ladder was a little small, may have been intended for kids)

      • Both feet in!
      • Step-out
      • Step-over

      Hula Hoops – PAX paired up. 1 ball between each pair. 1 PAX had to shield other from the ball while keeping it at their feet. We tried to keep inside a hula hoop, but that got a little dangerous. Trip hazard! Everyone loved the FULL-CONTACT! PAX switched who was on the ball as the other was able to get the ball away.

      Suicides – Back parking lot – Straight forward sprints, down and back

      • 3 parking spaces
      • 6 parking spaces
      • 10 parking spaces

      Mosied back to circle up for abs and cool-down exercises

      • 11 flutter kicks
      • 20 Freddy Mercurys
      • 20 American Hammers
      • Boat to Canoe
      • Leg muscle recovery – shake it out!

       

       

      COT

      Chattanooga Football Club was established and is ran by Chattanoogans. Support for the organizations is grass-roots built. It doesn’t take alot of money to do something great.  CFC has proven greatness many times in it’s history for play on the field, organization off the field and the investments it continues to make in our community.  Our team is now recognized in its sport as a national and international leader for lower-division soccer.  Support home-grown local business. They have the MOST INVESTED in our communities, constantly giving back. CFC players and staff directly and monetarily invest in

      • The CFC  Foundation – helping talented individual youth be able to play at the highest levels
      • CFC Academy – uniting our town’s best youth players
      • Highland Park Commons – Maintaining turf fields in the Highland Park community for recreation and instructional play of the beautiful game into the inner city
      • Operation Get Active – an after-school program offered to our inner city elementary schools
      • Chattanooga Sports Ministry – offering youth and amateur sports leagues

       

      Posted on

      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

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

      Recent Backblasts

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        Shedding Weight w/ She Shred!

        QIC: She Shed

        Date: 09/12/2019

        PAX: Milkman, Hasbro, Couch Potato, U-Turn, Ducktales, Geek Squad

        AO: Huey

        Conditions

        Humid AF

        COP

        Side straddle hop x25
        Merkins x15
        LBCs x 20
        Forward fold 20 secs
         
        Take a lap around the track
         
        Willie Mayes Haze x10
        Wind Mill x15
        Parker Peters x10
        Chinook Squats x10
         
        Take a lap then to stadium

        The Thang

        ABCDs
        American Hammers x10
        Box jump up and down
        Burpees x10
        Box jump up and down
        Carolina Dry Docks x10
        Box jump up and down
        Dolly x10
        Wash, rinse, repeat x4
         
        Take a lap around the track
         
        Sprints
        10count
         
        Turnover and Squirkin
        Apple turnover Bear crawl/crab walk
        Squirkin x10
        Mozie back
        Wash, rinse, repeat x3

        COT

        Remember the good things and the bad. The perspective gained in both is what has led you to where you are the experiences gained is what will lead to your future self. 

        Moleskin

        Hasbro likes She Shed workouts. 

        News

        Florida man claims he only drank at stop lights and not while driving.

        Recent Backblasts

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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

        Recent Backblasts

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          Gorilla, Man, Gun

          QIC: Geek Squad

          Date: 09/05/2019

          PAX: Blindside, Couch Potato, Ducktales, Fissure, Freetime, Loan Shark, Prosciutto (“Ni-cola La-porta”), RadioHead, Sidekick, Snowflake, U-Turn

          AO: The Huey

          Conditions

          A nice breeze blowing!

          Disclaimer: This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car.

          F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership.

           

          COP

          25 SSH IC

          15 Proscuitto’s Gold chains IC
          15 LB arm circles forward IC
          15 LB arm circles backward IC
          15 cherry pickers
          15 Moroccan night club

          15 butterfly Timed exercise
          10 each leg knee to chest exercise

          25 SSH IC

           

          The Thang

          (4 laps around the track = 1.33 mi total)

          1st Set Around the Track to the Pavilion

          Gorilla hops OYO to corner  (all 4 laps)
          Man – Mosey to next pole (1st & 2nd – Mosey, 3rd – Bernie, 4th-Bernie)
          Gun – 10 merkins (all 4 Laps)
          Mosey to Pavillion (1st & 2nd – Mosey, 3rd – Bernie, 4th-Mosey)


          2nd Set at Pavilion

          Lap 1 & 3
          Wall sits. 15
          Bus drivers. 15
          Joe Frasier’s. 15
          Ali s 15

          Lap 2 & 4
          Decline Merkins 10 OYO
          Incline Merkins 10 OYO

           

          3rd Set From the Pavillion back to startex (exercises at 3 light poles for 4 laps)

          Plank jacks x 15 SC. Mosey
          Squats x 15  SC. Mosey
          Shoulder taps x 30 SC. Mosey

          Marys around the flags
          Heel touches x15
          LBCs x15.
          Burpees x 5
          Big Boy sit-ups 15
          Burpees x 10

           

          COT

          Fissure led with baton passing ceremony for Huey from Geek Squad to Ducktales.

           

           

          Posted on

          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

          Recent Backblasts

            Posted on

            Manic Monday

            QIC: Geek Squad and Ducktales

            Date: 08/26/2019

            PAX: Geek Squad, Hasbro, U-Turn, Couch Potato, Sponge Bob, Milk Man 

            AO: The Huey

            Conditions

            Wet and Wild!

            COP

            SSH x 15
            Forward Fold x 15
            Willy Mayes Hayes x 15

            SSH x 25
            Forward Arm Circles x 15
            Reverse Arm Circles x 15

            Moroccan Night Clubs  x 15
            Cherry Pickers x 15

            Overhead Seal Claps  x 15
            Shoulder Presses x 40

            The Thang

            Mosey to the Love Shack – Love Shack DORAs

            100 inclines while partner moseys to memorial steps and does 10 step ups, then runs out to track and finishes at the Love Shack.
            100 Dips while partner moseys to memorial steps and does 10 step ups, then runs out to track and finishes at the Love Shack.
            100 Big Boy Sit-ups; while partner moseys to memorial steps and does 10 step ups, then runs out to track and finishes at the Love Shack.

            Mosey to track and do Boy Scout Run 2 x around the track back to the Love Shack.

            Ducktales takes over for the rest…

            10 Inclines IC using the picnic table  

            15 Leg raises OYO while laying on picnic table                                                                          

            15 Pump Style – Couch Potato Inspired leg lifts                                                                         

            Wall sits

            Bus Drivers

            Muhammad Alis

            Get “Duck-like” Low wall sits                                                                                                            

            Joe Fraziers                                                                                                                                          

            Back to the Picnic tables…. 

            15 decline pushups  OYO

            20 Step ups (10 each leg) OYO

            Bear Crawls out to the end of Love Shack and back

            Mosey to the 9-11 Memorial

            Discusses Growruck 15 cadre Flash and the honor it was to share a moment with white platoon infront of War of Tears monument Link to war of tears memorial

            Pax Circled around our 9/11 monument

            Merkins IC 9

            Squats IC 11

            COT

            Encourage and pray for each other. Not much for today.

            News

            September 2nd Convergence at Beast Ridge. Check Slack for Details

            Ruck Friday sept 21st 9pm

            Posted on

            The Humidor

            QIC: Geek Squad

            Date: 08/22/2019

            PAX: Ducktales, Freetime, Hasbro, U-Turn, Couch Potato

            AO: The Huey

            Conditions

            84.5 degrees and extremely humid!

            Disclaimer: This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car.

            F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership.

            COP

            SSH x 10

            Arm Stretches x 15
            Butterflies x 15
            Hamstring stretches x 15
            3rd Grade Exercises x 15
            Willy Mayes Hayes x 15
            Slow Abe begodas x 15

            SSH x 20

            Butt kickers x 15
            Wide High knees x 15
            Imperial Walkers x 15

            SSH x 20

             

            The Thang

            Mosey around track to the bleachers

            Box jumps up (4) & Walk back down  X 6

            Dips x 20

            Incline x 10

            Decline x 10

            Parking Lot DORAs

            100 merkins;  Frog jumps 8 parking spaces (marked by a shotgunned Lite Can) out and then mosey back
            150 Lunges; Bernie’s out and mosey back
            200 LBCs; Bear crawls out and mosey back
            250 squats;  Mosey to end of parking lot and back

            Mosey back to Startex for round of Marys

            Plank Jacks x15
            Heel touches x15
            Planks x15
            Freddy Mercury x 15
            Pickle Pounders x 15
            Monkey Humpers x 15

             

            COT

            3 characteristics of The Ideal Team Player:  1) humble 2) hungry 3) smart.

            News

            Saturday, August 24th 0700-0800 Game Day at Landfill.

            September 2nd Convergence at Beast Ridge