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Sacrifice (not in a Creed sort of way…)

QIC: Whittler

Date: 05/25/2019

PAX: Fissure, Geek Squad, The Count (Respect), Goose, Fly-by, Sunburn (Respect), Daisy (Willy Loman), Ringwald, Best in Show (Respect), Cowbell, Laces Out (Respect)

AO: The Landfill

Conditions

PERFECTION

COP

Disclaimer was given on the fly as we mosey along the light poles, stopping about every 5th pole

10 Imperial Walkers, 8 CBB x 1

20 3rd grade exercise, 10 IW, 8 CBB x 2

30 arm circles, 20 TGE, 10 IW, 8 CBB x 3

40 SSH, 30 AC, 20 TGE, 10 IW, 8 CBB x 4

The Thang

Originally designed as a County Fair/Circus theme, I realized there was no theme

7 of Diamonds

7 Merkins per corner, run between corners

14 Squats per corner

21 LBC per corner

28 calf raises per corner

21 LBC per corner

14 squats per corner

7 merkins per corner

Mosey to Playground for 3 ring circus

PAX #1 did 10 swing crunches while PAX 2 did BBSU and PAX 3 did monkey humpers AMRAP.  Repeated 3x

Mosey up to the soccer field where some fortuitous sandbags were placed

Teams of 3 – One PAX carries sandbags across field while others do merkins.  Go until 3 carries have been done by each PAX

Sand bag carry up and down the hill – same idea, just on a hill

Cool down Indian Run

Mary in the Pavilion

Baby Shark x 2 minutes

Pickle Pounders

Pretzel

Plank

Reverse PP

Hollywoods

COT

YHC wanted to talk about sacrifice.  This weekend is about sacrifice.  We are able to enjoy a free workout in a public park because of the sacrifices of those before us.  Memorial Day represents the sacrifice that our military made for us in order to have the freedoms that we have.  Jesus made the ultimate sacrifice so we could live on this Earth.  Sacrifice occurs all around us.  I challenged the PAX to figure out how they could sacrifice for someone else this weekend.  

Moleskin

It was great to have Best in Show back in the fold

The 80s rock was strong and the speaker provided a nice coupon for the day

Apparently Ringwald’s lady wants him to get rubbed down by a dude later.  Poll was taken as to whether this was weird or not.  (YHC confirmed that getting a rub down by a dude is weird)

News

The Murph

Fallen Five Ruck July 13th

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    Landfill – Candu (05/04) 21 Burpees for Riley Howell

    QIC: Candu

    Date: 05/04/2019

    PAX: VSquared, Hobo, Sunburn (respect), Skitch, FNG-Lord Lindsay, Ironbutt (respect x2)

    AO: The Landfill

    Conditions

    Kinda greasy 

    COP

    Forward Fold x 10 IC x 2

    Willie Mays Hays x 10 IC

    Third Grade Exercise x 10 IC

    Shoulder Press x 15 IC

    Seal Jacks x 15 IC

    Snookis x 15 IC

    Moroccan Night Clubs x 15 IC

    Reverse LBACs x 15 IC

    LBACs x 15 IC

    Mountain Climbers x 15 IC

    Slow Squats x 15 IC

    Bulgarians x 10 each leg IC

    Skater Jumps x 10 each leg OYO

    The Thang

    Everyone grab a medium sized rock and head down to the playground

    If you finish early, knock out pullups – bounce in place while you recover

    Once another Pax finishes too, assisted once warranted

    Rock Curls x 50 ea

    Bear crawl hill, mosey back down

    Split Leg Lunges on tables (25 each leg)

    Mosey around playground & picnic area

    Dips x 50

    Bear Crawl hill, mosey back

    Rock Rows x 50 ea

    Mosey playground & picnic

    Squats x 50

    Swing Curls x 50 ea

    Bernie hill, mosey back

    Swing Rows x 50 ea

    Bear Crawl hill, mosey down

    21 Riley Howell Burpees OYO

    Stretching cool down

    COT

    Patience, understanding, compassion ——–> Your attitude towards others

    Moleskin

    Pretty neat having Skitch & Hobo’s father there. With Sunburn and Ironbutt also present, 3 families of multi-generation F3ers were present (tho not all generations)

    News

    No news is good news!

    Recent Backblasts

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      Tour de Landfill

      QIC: Skitch

      Date: 05/18/2019

      PAX: Chelms (Willy Loman), The Count, Fissure, Fly-by, Geek Squad, Goose, Hasbro, Iron Butt, Ringwald, Prosciutto, Snowflake, VSquared, Whittler

      AO: Landfill

      Conditions

      Clear and sweat-worthy warm before we wrapped up. No real gloom to speak of really.

      COP

      SSH x 25 IC, Forward Fold IC, Imperial Walkers x 20 IC, Finkle Swings x 10 each leg OYO, SSH x 20 IC, Merkins x 15 IC, Plank 20 secs, Plank Jacks x 20 IC

      The Thang

      Tour de Landfill

      (A) Lunge to restrooms, Wall sit, Wall sit with overhead press x 30 IC;

      (B) Mosey to bottom of hill midway across field, Bear crawl up hill, Hold plank, Werkins x 10 IC, Plank Jacks x 10 IC;

      (C) Indian run around field, then Bernie Indian run from field down to playground pavilion, 40 dips OYO;

      (D) Lunge to tall playground, climb to top area (up climbing wall, steps, ladder, etc.), toe merkins until all up on playground, down pole or slide, walk to base of rocks on hill;

      (E) As a group find and pick up extra rocks at the bottom of hill and place rocks higher up hill to restore erosion control measures;

      (F) Hold plank at top of hill, plank jacks x 15 IC, hill/mountain climbers x 15 IC, merkins x 10 IC, walk to top pavilion;

      (G) Decline merkins x 10 OYO, dips x 30 OYO; incline merkins x 10 OYO;

      (H) Mosey to lower rock source by road, all PAX but one select coupon and remaining person holds trashbag for plogging (picking up trash while jogging – it’s a Swedish thing), Indian run plogging down to dog park and up to base of big hill and when reach front of line, swap out coupon for trash bag (incentive for plogging: PAX was cautioned that 100 Big Boy Situps were waiting for them during Mary and each piece of trash picked up would decrease count of Big Boy Situps by 1);

      (I) Bear crawl up the big hill, crawl bear down the big hill, 10 merkins OYO, 20 Imperial Walkers OYO, 30 overhead press or tricep extensions, etc. with coupon OYO;

      (J) Run up the big hill, walk down the big hill, 10 merkins OYO, 20 Imperial Walkers OYO, 30 overhead press or tricep extensions, etc. with coupon OYO;

      (K) Indian run plogging + coupons back to lower rock source by road to return coupons;

      (L) Mosey to top pavilion, Bernie across length of field, jail break back;

      (M) Mary: only 20 Big Boy Situps after estimation of 80 pieces of trash collected, flutter kicks, Freddie Mercury, dealers’ choice x 3 including 10 burpees OYO. Time.

      COT

      A brief history of Landfill. It was a landfill for Red Bank – White Oak community from 1955 to 1976. In 1997, contaminated water was found leaking from landfill and site was capped with several layers of clay and then dirt and grass. In 2002/2003 the park was built/opened. In 2019 a group of men did an F3 workout and encouraged each other as men and leaders. In 2019 a group of men looked for opportunities to restore things that are leaking “contaminated water” (e.g. in marriage, family and friend relationships, work, etc.) and work to restore them into new things that bring encouragement. Seeing restoration (like a landfill transformed into a park) leads to thankfulness which leads us to seek more restoration.

      BOM after prayer requests.

      Moleskin

      The gate was closed. The restrooms were closed. Some of PAX held it for the workout. The Q found a restroom alternative and some kudzu TP (that is kudzu not poison ivy, right?). The Q tripped and shotput a coupon nearly taking out a fellow HIM. Geometry lessons on hill length of hypotenuse v. shorter side of triangle conducted by Geek Squad. The hill is still really big, no matter how you slice it. It’s covering 2 decades of junk, after all. Plogging is jogging + plocka up (picking up) trash — it’s a Swedish thing.

      News

      Memorial Day Murph. Fallen Five Memorial rucking/workout event coming in July.

      Recent Backblasts

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        I Need Longer Gloves

        QIC: Steam Engine
        Date: 05/11/2019
        PAX: Fissure, Ringwald, Uncle Fester, Doodles, She Shed, Fly-By
        AO: The Landfill
        Conditions: Rain held up for the beatdown but left plenty of puddles for us to play in.

        Disclaimer: Hello, I am Steam Engine. I will be on Q you know the drill I am not a pro and you are here on your own free will.
        Side Note: Being Mother’s Day weekend I got my inspiration for this beat down from the Rosary. If anyone knows about the Rosary you pray a series of Hail Mary’s, Our Father, and Glory Be. To show our respect to the mother of Jesus we won’t be praying the rosary this time but instead do an ab exercises for every Hail Mary. Get it.
        The Thang
        Cross (Apostle Creed) (5 Burpees)

        1. Our Father (20 SSH)
        2. Hail Mary (10 LBC IC)
        3. Hail Mary (10 RBC IC)
        4. Hail Mary (10 Flutter Kicks)

        Glory Be (20 Curls IC)

        1. Our Father (20 SSH)
        2. Hail Mary (7 American Hammer IC)
        3. Hail Mary (7 Superman IC)
        4. Hail Mary (7 Australian Snow Angels IC)
        5. Hail Mary (7 American Hammers with Coupon IC)
        6. Hail Mary (7 Hello Dolly IC)
        7. Hail Mary (7 Rosalita IC)
        8. Hail Mary (7 Box Cutters IC)
        9. Hail Mary (7 Dying Cockroach IC)
        10. Hail Mary (5 Outlaw CW OYO & 5 Outlaws CCW OYO: Make O’s with your feet)
        11. Hail Mary (17 100s IC:legs straight at a 45 degree angle of ground, heand and shoulders off ground. Arms by your side with palms facing down do quick 6 inches pulses with arms until you reach 100 ) Clearly underestimated how difficult this one would be. 

        Glory Be (20 Shoulder Press)

        1. Our Father (20 SSH)
        2. Hail Mary (Boat Canoe)
        3. Hail Mary (Captain Thor OYO)
        4. Hail Mary (7 Pretzel IC)
        5. Hail Mary (7 Freddie Mercury IC)
        6. Hail Mary (7 Monkey Crunches OYO: regular sit up but touch your ankles when you come up and go back down)
        7. Hail Mary (7 Never Cross Dolly IC: Iron Cross  with Hello Dolly)
        8. Hail Mary (7 High Plank IC)
        9. Hail Mary (7 Pickler Pounder IC)
        10. Hail Mary (7 Hollywood IC) We got our front and back wet might as well get the sides. 
        11. Hail Mary (7 Hollywood IC)

        Glory Be (20 Bench Press)

        1. Our Father (20 SSH)
        2. Hail Mary (7 Heavy Freddies IC: Freddy Mercury’s holding coupon 6 inches from the ground)
        3. Hail Mary (Homer to Marge)
        4. Hail Mary (7 Low Plank IC)
        5. Hail Mary (7 Low Pickle Pounders)
        6. Hail Mary (7 Ankle Taps IC)
        7. Hail Mary (7 Sweat Angels IC: Double Dolly. Arms and Legs 6-inches off the ground)
        8. Hail Mary (7 Windshield Wipers IC)
        9. Hail Mary (7 Big Boy Sit Up OYO)
        10. Hail Mary (7 Heel Tap IC: Legs table top position bring one leg down where heel taps ground then alternate legs)
        11. Hail Mary (7 Hatching Butterfly OYO) seated position place the bottom of your feet together as you would do if performing the butterfly stretch. Raise hands directly over your head, lay back as if performing a WWII sit-up and return to the starting position with hands over your head.

        Glory Be (20 Bent Over Row)

        1. Our Father (20 SSH)
        2. Hail Mary Partner up (10 Standing Twist with coupont IC)
        3. Hail Mary (7 Imperial Walker IC)
        4. Hail Mary (7 Chopping Wood OYO each side: Coupon chest level bring down outside right foot and extend diagonally across body)
        5. Hail Mary (7 Coupon Halo CW OYO: Make a big circle around upper body using coupon)
        6. Hail Mary (7 Coupon Halo CCW OYO)
        7. Hail Mary (7 Side Plank IC)
        8. Hail Mary (7 Side Plank Opposite side IC)
        9. Hail Mary (7 Straight Leg Raises IC)
        10. Hail Mary (7 Crunchy Frog IC)
        11. Hail Mary (Alphabet OYO)

        Glory Be (20 Bench Press)

        1. Our Father (20 SSH)
        2. Hail Mary (7 LBC IC)
        3. Hail Mary (7 RBC IC)
        4. Hail Mary (7 Hello Dolly IC)
        5. Hail Mary (7 Rosalita IC)
        6. Hail Mary (7 Box Cutters IC)
        7. Hail Mary (7 Freddy Mercury’s IC)
        8. Hail Mary (7 American Hammers IC)
        9. Hail Mary (7 Pretzel IC)
        10. Hail Mary (7 Big Boy sit-ups IC)
        11. Hail Mary (5 Asheville Abs IC)

        Time: we were close to completing but had to return the Dewayne’s back to their proper home and do COT. Below are the final two exercises.
        Glory Be (20 Shoulder Press)
        Medallion Closing Hail, Holy Queen (10 Burpees)

        Count-o-rama
        Name-o-rama
        WOD:
        “The gap between what you are and what you want to be is only as large or small as your commitment. ”
        “But the I was dedicated in so many other ways, too… getting to sleep earlier, not cheating on my diet, drinking water as opposed to other beverages. There’s a lot of different things that go into that word dedication and discipline.” – Pat Downey
        A lot of people talk about commitment and dedication and it is always one-dimensional. People want to get healthy and say they are committed to going to the gym X  amount of times a week. But being healthy is more than going to the gym it is getting rest, eating the right things, and doing the right things when you are not in the gym. I feel like F3 get’s it you come bc you want to be healthier but not only does it challenge you physically but mentally and spiritually. You gain men that call you out when you are slacking and will help you stay committed to the right things.
         
        Announcements:
        Memorial Day convergence at the Dame

        Moleskin
        An hour beatdown of nothing but Mary was not the best idea after a storm. We got to splash around making sweat ankles and Australian Snow Angels. Our tailbone and cheeks were sore from the ground.
        Quote of the day came when we did low planks to my side Doodles just states “Wish I had longer gloves” at that moment we lost it. Thanks for that memorable moment Doodles.
        Honorable mentions was “Dude I’m squishing” which I think we all were. We were pretty much a human sponge soaking up all the water from that parking lot.

        Posted on

        Off to a Rocky Saturday

        QIC: Picasso

        Date: 04/27/2019

        PAX: Back Pew, Cowbell,  Fissure, Geek Squad, Hasbro, Iron Butt, Money Ball, Peanuts, Skitch, FNG-Song Bird, Venus

        AO: The Landfill

        Conditions

        Real Nice Clark!

        COP

        SSH x 20 IC

        Imperial Walkers x 15 IC

        Baby Arm Circles x 10 IC , Reverse

        Chinook x 15 IC

        Leg Stretch x 10

        Mountain Climber x 15 IC

        Calve Stretch x 10 seconds, reverse

        Cobra Pose x 10 seconds

        Downward Dog x 10 seconds

        SSH x 10 IC

        The Thang

        Mosey down to the bottom of the landfill

        Wheel of Merkins (one, one, one, one, etc) x 48

        Willy Mayes Hayes x 15

        Wide Legged Forward Fold 

        Xs and Os

        Mosey down to the middle parking lot

        LBCs x 20

        SSH x 20

        Imperial Walkers x 20

        Mosey up the grass knoll

        Grab two softball sized rocks

        Rocked Baby Arm Circles x 10, Reverse

        Rocked Cherry Pickers x 10

        Rocked Chinooks x 10 

        Rocked Shoulder Press x 10

        Rocked Butterfly Press x 10

        Mosey to the rock garden hill

        Grab a decent sized rock

        Hollow body hold while keeping rock held in front of head

        Hollow body hold while keeping rock held up behind head

        Hollow body hold while bench pressing rock

        Hollow body hold with rock behind head, then crunch

        Diamond Merkins on the rock

        Mosey to the bathroom rock garden

        Grab a grapefruit sized rock

        Wall sits and hold rock out

        Wall sit and lift rock up and down

        Mosey to the love shack

        Indian Run once around the field

        MARY

        LBC x 20

        Box Cutter x 20

        Flutter Kicks x 20

        Hollow Body Hold x 20

        Plank x 10

        Cobra Pose 

        Downward Dog

        Forward Fold

        COT

        Remember to recover. It’s just as important to have good recovery than the workout itself. Without recovery, the art is lost – Picasso

        CIRCLE OF TRUST
        BALL OF MAN

        Moleskin

        Wow, so much mumble chatter.

        • We learned that Geek Squad has an alien growing in his abdomen region. 
        • Iron Butt had a great few jokes about rocks, stones, pebbles and the male crotchal region.  
        • Venus lead us in a Chinook workout to burn some extra energy
        • Picasso let Hasbro and Fissure know that he now has a big green tractor he bought from his father

        News

        GoRuck Chattanooga Tough and Light is the weekend of May 4th. May the 4th be with all who is doing the events.

        Recent Backblasts

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          Taking Balls and Kicking Names

          QIC: Ringwald

          Date: 04/20/2019

          PAX: Back Pew, Candu, Care Bear, Cowbell, Fly-By, Iron Butt, Milkman, Moneyball, Sidekick, Skitch, Snowflake, Steam Engine, Sunburn, Threeskin, Venus, Vila, VSquared, Whittler

          AO: The Landfill

          Conditions

          The air was dry, but the ground was not. An odd frigid 45 degree morning when the previous week was in the 70s.

          COP

          SSH x 25 IC
          Willie Mays Hays x 12 IC
          Slow Squats x 10 IC
          Butt Kickers x 15 IC
          Windmill x 12 IC
          SSH x 25 IC
          Arm Circles x 15 IC
          Reverse Arm Circles x 15 IC
          Shoulder Press x 15 IC
          Moroccan Night Club x 15 IC
          SSH x 25 IC
          Plank Jacks x 12 IC
          Mountain Climbers x 10 IC

          The Thang

          I assigned captains (Sunburn and Moneyball) and the old schoolyard picking began

          Team Sunburn – Back Pew, Candu, Cowbell, Iron Butt, Skitch, Snowflake, Venus, VSquared, Whittler

          Team Moneyball (aka “Consider the Bunt”) – Care Bear, Fly By, Milkman, Ringwald, Sidekick, Steam Engine, Threeskin, Vila

          It was a tight race, but a walk-off bunt by Moneyball solidified the 5-4 win for the aptly named “Consider the Bunt” team.

          5 penalty burpees per run scored were enforced.

          COT

          Very simple message – Count your blessings.

          Moleskin

          There were murmurs of manliness and bunting. Some people may have even been called names. Guess you had to be there.

          Also, roughly 50% of the men either did bust or almost busted their backsides running around the bases. I thought Steam Engine broke his back once, and Vila slid halfway from third and still made it across home plate. We even had to move the playing field once due to the ground. Sorry Landfill groundskeeper, whoever you are.

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            Rinse and Repeat

            QIC: Mr. Clean

            Date: 04/13/2019

            PAX: Doodles, Goose, Iron Butt (Respect x2), Magnum, Money Ball, FNG-Phonebook, Ringwald, She Shed, Skitch, Sunburn (Respect), Threeskin, V-Squared

            AO: Landfill

            Conditions

            61 degrees. Rainy. Then just wet.

            COP

            SSH x10 IC

            Merkins X5 OYO

            Flutter Kicks x10 IC

            SSH x 8 IC

            Merkins x4 OYO

            Flutter Kicks x8 IC

            SSH x6 IC

            Merkins x3 OYO

            Flutter Kicks x6 IC

            SSH x4 IC

            Merkins x2 OYO

            Flutter Kicks x4 IC

            SSH x2 IC

            Merkins x1 OYO

            Flutter Kicks x2 IC

            The Thang

            The Pax grabbed a partner, got a station, each station was labeled with the appropriate exercise and proceeded to do the following exercises.  While one partner completed an exercise, the other partner ran to soccer goal and returned.  Flapjack. Rinse and Repeat until the designated song ended. Switch stations and continue the same process.

            Rock N’ Roll Dora Express

            Shrugs

            Curls

            Bench Dips

            Bent Over Rows

            Bench Presses

            Shoulder Presses

            Lawnmowers

            Nosebreakers

            Seated Rows

            Leg Raises

            Incline Merkins

            Block Bears

            Tunnel of Love

            MOM

            COT

             Wednesday Night I taught my Awana kids about being an encourager. Thursday morning at She Shed’s incredible VQ, he gave us the awesome quote; “we spend too much time celebrating those who are successful while not spending enough time encouraging those who need help. If you feel led to encourage someone, just go with your gut and encourage them. That’s time well spent. Challenge: Be an encourager this week.

            Moleskin

            YHC made Sunburn feel old

            I prepped Skitch for time in the McDonald’s Play place today.

            A lot stones were used today, so you can use your imagination of the chatter that resulted from this.

            I used to love guitar solos – She Shed

            Those bagpipes are incredible! (3 mins later) I hate bagpipes! – Ringwald

            News

            Georgia GrowRuck 2019 Registration Link is Live.

            Chattanooga GoRuck Tough May 3rd

            Training Ruck 04/20 & Gameday to follow

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              Ye Olde Hardwoods

              QIC: threeskin
              Date: 04/06/2019
              PAX: Back Pew, Belly Roll, Candu, Cowbell, Doodles, Early Bird, Laces Out, Moneyball, She Shed, Snowflake
              AO: Landfill

              Conditions

              Perfect for a disclaimer: this is F3, it’s Free, Work Hard, modify if you have to
              ===================> ======> ======> =========> ================>

              COP

              Warm-Up

              SSH IC x 20
              Monkey Humpers IC x 20
              Little Baby Arm Circles IC x 20
              Finkle Swings OYO x 10 each leg

              Mosey to lower lot

              SSH IC x 20
              Mountain Climbers IC x 20
              Reverse Little Baby Arm Circles IC x 20
              Good Mornings IC x 10

              Mosey to second pavilion

              SSH IC x 20
              Merkins IC x 20
              Willie Mays Hays IC x 20
              Cotton Pickers IC x 10

              Mosey to top pavilion 

              SSH IC x 20
              Moroccan Night Club IC x 20
              Calf Stretch IC x 10 each leg
              Forward Fold IC x 10

              The Thang – is basketball over yet? Let’s play this out and get over it.

              Selection Saturday – Sprint for watch party
              walk back
              Sweet 16 – Sprint to get seeded
              walk back
              Elite 8 – paired up Lunge/Sprint
              walk back
              Final 4 – grouped up Burpee/Sprint
              walk back
              Championship – teamed up Lunge/Sprint
              walk back

              Mosey to Playground

              Swing Rows – timed by partner plank
              Swing Curls – timed by partner plank

              Mary

              Flutter Kicks
              Pickle Pointers 
              LBCs
              Silver Sneakers
              Plank
              Forward Fold

              COT

               CIRCLE OF TRUST: 

              John C Maxwell – 21 Irrefutable Laws of Leadership
              Law #3: The Law of Process – what matters most is what you do over the long haul, it requires a lifetime of perserverience and dedication to become a good leader, if you want to see how someone becomes a champion look at their daily routine. 

              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

              No one likes the basketball tournament any more.

              The last sprint was a bit too “lungey” but no one complained about their legs once we started working arms?

              Candu may have created a new Mary Exercise: Fetal Position

              She Shed is the man to call if your house floods!

              News

              Ruckness abounds: see Ducktails and Mr. Clean

              MoneyBall introduces a mens retreat now on slack

              Spoken and unspoken prayer requests.

              Recent Backblasts

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                Sunburn (03/23 – Landfill)

                QIC: Sunburn
                Date: 03/23/2019
                PAX: Fissure, Jabooti, She Shed, Doodles, Iron Butt (Respect), Roadhouse (Respect), Money Ball, Snowflake, Fly-by (Respect), VSquared, Brightspot (Willy Loman), Mensa (Respect)
                AO: The Landfill

                Conditions

                Bright and cheery

                The Disclaimer

                Yes and added a second. The big “T” on my hat does not mean I’m a Vols fan. It has yellow behind it and in stands for Tuscola High School as in that’s where Johnathan Crompton slung the old pigskin pre Tenn. and set all kinds of records. I repeat, I am not a Vol’s fan.

                COP

                SSH’s while we waited on the few who were late. Mosey to lower lot. Willie Mays Hayes, Forward Fold, Side Stretchs, LBC forward, LBS reverse, cherry pickers, Seal Claps, Seal Claps, SSH’s

                The Thang

                I looked up and there stood this majestic hill we just had to do something. 
                Hills, Soccer Suicides and Playground
                Bear Crawl to top. Those in front head back down and pick up the 6

                Lunge to top and pick up the 6

                Run to top and pick up the 6

                Playground Circuit Training

                Soccer suicides: x 2

                Run to first flag: 10 – Flying Squirrel Burpees

                Run to second flag: 15 – Merkins

                Run to Third Flag: 20-Flutter Kicks

                Run to forth flag: 25 – Side Straddle Hops

                Run to fifth flag: 30 – Jump Squats

                Playground Circuits

                15 Swing Crunches

                15 Dips

                5-10 pullups

                We did a 2 minute low plank and a 1 1/2 minute low plank. (Mental Toughness)

                LBC’s, Flutter Kicks, American Hammers and Crunchy Frogs

                COT

                Get your body in the right place. It’s hard sometimes but just get there where ever it is. F3 Workout, Church, Work. We are here to hold each other accountable.  If you keep showing up, doing the hard things and are consistent it will make you better. We are here to help build each other up and make each other better through accountability and encouragement.

                Appreciate Jabooti holding himself accountable and confessing and apologizing for a bad attitude.  We’ve all been there and we all appreciate you showing up and being a part of this incredible group of men. 

                Moleskin

                Not a lot of chatter going on this morning.  I think once we hit the hill we all shut down the chatter and were looking for our breath. 

                News

                Convergence in Ooltewah next week.  Boneyard AO kicks off this Tuesday.  Have a good week men and see you in the gloom.

                Recent Backblasts

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                  March Madness – Sweet 16

                  QIC: The Count
                  Date: 03/16/2019
                  PAX: Cowbell, Doodles, Iron Butt (Respect), Jabooti, Radiohead, Skitch, Sunburn (Respect),  Venus, VSquared
                  AO: The Landfill

                  Conditions

                  39 degrees, clear skies.

                  The Disclaimer

                  I am not a professional.  Push yourself, but don’t hurt yourself.  If you get hurt we will assure you get back to your car or to the help you need.

                  COP:  SSH-(IC-10) , Abe Vigoda-(IC-10), Finkel Swing-(OYO-10 each/leg), Tappy Taps-(IC-10), Sprinkler-(IC-10), 1 Lap around the Soccer Field.
                  The Thang: In honor of March Madness and St. Patrick’s Day, 10 Pax conquered 16 Stations of HICT with partners alternating running down and Bear Crawling up Mt. Olympia.  Stations: (1)Merkins, (2)Curls (25lb coupon), (3)Mountain Climbers, (4)Squats, (5)Imperial Walkers, (6)Decline Push Ups, (7)Plank Jacks, (8)Lunges, (9)Overhead Tricep Ext (25lb coupon), (10)Jump Squats, (11)Incline Push Ups, (12)Overhead Press (28lb coupon),  (13)The Frogger (Ab Machine), (14)Burpees, (15)LBC’s, (16)SSH.  After completing the 16 stations a pairs, stations we completed individually at 30 second intervals.
                  Round of Mary: American Hammer, Crunchy Frog, Flutter Kicks, Heal Touches, Freddy Mercuries, Big Boy SitUp’s.
                  COT:  More than a Symbol- In humility value others above yourselves, not looking to your own interests but each of you to the others. Philippians 2:3-4
                  Instead of advancing your own agenda, how can you celebrate someone else and their efforts?  How do our acts of love reflect God’s own?
                  Prayer Requests: We lifted up in prayer those said and those said and unsaid.
                  Ball of Man: Close in prayer
                  Happy Saint Patrick’s Day!!!
                  The Count