Wide World of Sports (Hill City – 08/08)

QIC: Moneyball

Date: 08/08/2019

PAX: She Shed, Picasso, Sidekick, Loan Shark, Hobo, Mayhem (Respect), Prius, Sunburn (Respect), Freetime, Blindside, Cowbell, Prosciutto, The Count (Respect), Whittler, FNG-Mardis Gras, Bernie, Candu, Bedpan, Curfew, Red Tees, Milkman, Dirk, Gaylord, Back Pew, Fissure, Threeskin, Laces Out (Respect), Ringwald, Peanuts, Focker, Flemish, Skitch, Iron Butt (Respect), Countdown, Venus, Lewinsky, Wuzntme

AO: Hill City


Conditions

A WONDERFUL 72 degreess with a slight breeze by the river.


COP

5:30am

Quick disclaimer. 

Count into 2 groups. Parallel Indian run to under Bridge with Basketballs and medicine balls. One ball runner at a time. Pass it back through the line.  

SSH x 30 IC

Forward Fold – silent count. Down, Up. 

Willie Mays Hays x 10 IC starting to your right. Exercise. 

Smurf Jacks x 10 IC

Little baby arm circles x 10 IC

Should taps x 20 per arm on your own, recover. 

Reverse little baby arm circles x 10 IC

Toe Merkins x 10 IC

Michael Phelps x 10 IC

LINE UP IN 2 LINES FACING THE WALL

Basketball Tip drill on wall for 5 minutes – 5 Merkins penalty if team drops the ball. Run around bridge pillars after each tip. 

5:45am Mosey to grass

The Thang

Count off into 5 groups

Five stations with targets and station captains. 

1. Golf – plank while waiting on shooter, Merkins x 5 per attempt (Max 20) hold plank till everyone in the circle finishes. Rotate clockwise. 

2. Frisbee – Al Gore while waiting on shooter, Monkey Humpers x 5 per attempt, 

(Max 20) hold Al Gore till everyone finishes in the circle. Rotate clockwise

3. Football – shoulder presses while waiting on shooter, Squats x 5 per attempt 

(Max 20), shoulder press till everyone finishes in circle. Rotate clockwise

4. Soccer – high knees while waiting on shooter, Imperial Walkers x 5 per attempt 

(Max 20), high knees till everyone finishes in the circle. Rotate clockwise

5. Basketball – Moroccan Night club while waiting on shooter, Cherry Pickers x 5 per attempt (Max 20), Moroccan Night club till everyone finishes in circle. Rotate clockwise.  

Each group starts at a station. 

2 guys in each group start, one shoots the other gathers the miss, with a max of 4 attempts. Each attempt is worth 5x the exercise at each station. Everyone MUST pick a sport to participate in as the shooter or the runner and no one should go twice in a row.

Burpees x 5 on your own

6:00am Mosey to Theatre Center Grass on the River

Burpees x 5 on your own

One long single file line. LAY DOWN on your backs side by side alternating head and feet.

  • Pass all 4 Balls (Basketballs and medicine balls) ball back and forth down the line while everyone does BBS. All Balls start on one end and then are passed through. Then reverse. 

LINE UP on sidewalk in two lines facing each other. Jump Squats passing/shooting the Ball each time. 5 Merkin penalty if dropped.

TIME!

COT

Like many of you Sports was a big part of growing up. It in many ways was my identity. As a kid I would dribble a basketball everywhere I went pretending I was playing in a game, setting up for the winning shot. Hence the Indian run and tip drills. I was fortunate to play in HS and college, as well as compete at the state level in Tennis and Martial Arts. This isn’t a bragging session bc we all have our glory days, but more of a testimony to share with you. I spent more than half of my life trying to impress people who really didn’t care, trying to create a persona that people would like, trying my darnedest to escape the projects and trailer parks and replace it with materialism. It wasn’t until a failed relationship that I was able to find my true identity in Christ. 

Like Basketball, Life is a team sport. When did we forget that? I think that’s why we love F3 so much. It fills a void in us for competition and fellowship. BUT there’s a bigger God shaped hole we also need to fill. Fortunately God knows best, we weren’t designed to do this alone. In Genesis God said, it’s not good for man to be alone. Now in the verse he’s referring to Adam and Eve, but the same is true for men in our lives. 

“Then the Lord God said, “It is not good that the man should be alone; I will make him a helper fit for him.””

Genesis 2:18 ESV

https://www.bible.com/59/gen.2.18.esv

Did you notice? We cut the group in half and then we split into 5 groups and then we paired up and worked together. This is a great example of Jesus’ walk here on earth. Jesus spoke to the masses while He was on a seek and save rescue mission. He had His 12 disciples, but within the twelve He had His inner circle that He walked closer with. 

Find a man or two that you can surround yourself with, to hold you accountable, that will walk the extra mile with you and vice versa.

Verse of the day!

“And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.”

Ecclesiastes 4:12 ESV 

https://www.bible.com/59/ecc.4.12.esv


Moleskin

During the big boy sit ups it became clear that one group had it easier than the other. Doing them down hill verses up hill…… Q had the last laugh, after two rounds of passing the balls through the line, we stood up and switched places!

It also became obvious to the Q that all men are giving the same coordination skills when it comes to handling basketballs during the tip drills and not every man knows how to throw a football…..

It was reported that the living legend @TheCount during the tip drills TOTALLY missed the concrete pillar during his tip attempt……causing a 5 merkin penalty for the team..

It was also rumored that someone hit the camera man in the face with a basketball?? Rumors OR truth???

News

Daddy Day at Landfill 8/10/19 – Threeskin leading the way

IRON PAX CHALLENGE – Register now.


Recent Backblasts

    Fun with Hurpees

    QIC: Jazzy Jag

    Date: 07/29/2019

    PAX: Early Bird, Fast Lane, Threeskin, Mayhem, Best in Show, Sidekick, Peanuts, Focker

    AO: Beast Ridge

    Conditions

    Dark. 69 degrees, everywhere except in the mist, which held a chill…


    COP

    Mosey 1 lap of soccer field, Muhammad Alis IC during mosey

    Circle up at the bottom of the hill (spoiler alert)
    SSHs x 20
    merkins x 5
    squats x 10
    forward fold x 10

    SSHs x 20 with speed boost
    Willie mays hays x 10
    Slow merkins x 5
    Windmill x 10
    SSHs x 20 with double speed boost

    Mosey 1 lap of soccer field – with LBACs OYO during mosey


    The Thang

    Hurpees with Partners
    PAX partner up and contain their excitement very well as they hear about the opportunity to do burpees with hurdles (get it?). Each HIM performs a standard burpee, with the jump portion involving a jump over your partner as they are down performing the ground-based portion of their burpee. Then roles reverse. Hurpees performed in single count x 24 OYO

    Sprint to the top of the hill and hold Al Gore/plank til 6 arrived, then Mosey across the field to stairs.

    Oh no, my leg fell off
    Q keeps commitment to “no regular burpees” by introducing Prosthetic Burpees. One legged burpees are just as fun as they sound and can be very handy if you lose a leg during a workout. Maybe we should do one-armed burpees next Jazzy Q? 4 on each step, 20 total, single count

    Intermission
    Circuitous mosey back across field to bottom of hill
    10 each SSH, Imperial Walker (each), Lunge (each)

    Please Sir can I have another
    Repeat Hurpees with different partner x 24
    Sprint to top of hill, Al Gore/plank
    Mosey across field
    Repeat Prosthetic Burpees up the stairs x 16

    Intermission 2
    Circuitous mosey back across field to bottom of hill
    10 each windmills (each), fire hydrants (each, ask Best in Show about this one), LBACs (each direction)

    PAX weep in disappointment that there isn’t enough time for another round of fun, so we take it up the hill one more time and mosey back to parking lot.

    Mary
    American Hammer ICx10
    Flutter kicks ICx10
    LBCs ICx10
    Box Cutters ICx5 sloooow count
    Pickle Pointers ICx10

    End


    COT

    I started at F3 Alpha near Atlanta and found a great group of men, good fellowship and great physical challenges. When I came to Chattanooga I was skeptical that the level of challenge would be the same. Let’s just say that fear was unfounded. It helped that my first 3 workouts were Qed by The Count (respect x 2). It is a reassuring and satisfying thing to have something or someone in your life that is consistent enough that you always know what you’re going to get. My challenge to these men was to be that consistent element in their circles – F3, marriage, children, friends, coworkers. Be consistent and constant and let people have confidence that you will always be available as a support and encouragement.


    Moleskin

    “Read that back to me”
    Sidekick, Best in Show and Threeskin were the kids in the back of the class who had trouble listening to the Q.

    Many comments were made about VQs and how everyone enjoys them (I think?)


    News

    Dadurday 8/10 at the Landfill.

    Clothespin’s Corner Pavilion!

    QIC: Clothespin

    Date: 07/27/2019

    PAX: Deep Dish, Threeskin, MaYhem (Respect), Lutefisk, Mrs Baker (Respect), Mustang, Gaylord, 9volt (respect), Snooze Button, Fastlane, Topless (Respect), Rug Doctor(respect)

    AO: The Battery


    Conditions

    Sunny and 68!!! Great day to embrace the suck!!!


    COP

    Mosey around dog park

    Forward Fold 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

    Seal claps 10 in cadence

    The Thang

    [Comments]
    Clothespin Corners
    4 Stations with 5 rounds mosey around dog park between rounds.

    Modes of Transport Between Stations:

    Round 1 Bearcrawl

    Round 2 Long Jumps

    Round 3 Lunge

    Round 4 Bernie

    Round 5 Walk

    Station 1:

    • 1st round merkins 15
    • 2nd round Diamond merkins 15
    • 3rd round Wide arm merkins 15
    • 4th round merkin clap 10
    • 5th round Chuck Norris merkins 10

    Station 2:

    • 1st round burpees 10
    • 2nd round burpees 10
    • 3rd round burpees 10
    • 4th round burpees 7
    • 5th round burpees 5

    Station 3:

    • 1st round Squats 15
    • 2nd round Lunges 14
    • 3rd Round SSH 20 cadence count
    • 4th round backward lunges 14
    • 5th round imperial walkers 14

    Station 4:

    • 1st round Baby crunches 15
    • 2nd round Freddie mercury 15
    • 3rd Big boy sit-ups 15
    • 4th Captain Thor 15
    • 5th Pickle Pointers 15

    The Pavilion:

    • Use Rock to do 15 Military Presses
    • Use Bench to do 15 Dips 
    • Use bench to do 16 steps (8 each leg) (Hold rock if your feeling spunky)
    • Use Bench to do 15 Decline Merkins
    • SSH 20 (IC)
    • Merkins 15

    Mary:

    • 1 minute Plank
    • 30 second side plank (each side)
    • Flutter Kicks 12

    COT

    Proverbs 27: 17-19  17) Iron Sharpens Iron, So one man sharpens another. 18) He who tends the fig tree will eat its fruit, and he who cares for his master be honored. 19) As in water face reflects face, so the heart of man reflects man.

      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

    Weird messages and phone numbers on the bottoms of the picnic tables….


    News

    Scenic City Mud Run , 2.0 workout, PFT  at The Battery in August


    Recent Backblasts

      Pick-Hell Ball Hurricane Mayhem

      QIC: Mayhem

      Date: 07/26/2019

      PAX: Freetime, Can man, Bubbles, Gaylord, Focker, Bernie, Anny, Clothespin, Peanuts, Flash, Moneyball, Iron Butt, Madoff, Wuzntme, John Doe, Toe Tag, 9-volt, Sidekick, Rollback, Threeskin, Fastlane, FNG-Mr. Belding, FNG-Roundup, FNG-Mallard, FNG-PETA, FNG-Debit

      AO: Hacksaw


      Conditions

      Crisp and Clear 63 with a hint of anticipation in the air.  We created our own humidity


      COP

      Mosey from parking lot to monument flag.

      Explain significance of Hacksaw’s “Just One More” cadence

      SSH ICX21; ; 3rd Grade Exercises ICX11; LBAC-reverse-Moroccan Night Club-Shoulder Press-Chinooks ICX11 each; Merkins ICX11;  WGS Worlds Greatest Stretch IC11; SSH ICX11; Indian Run with 40lb bag of dog food (post beatdown breakfast)  pass (side to side) to Pickle Ball Courts

      The Thang

      Pickle Ball Courts – 1min Tabata switching between Exercise and Hurricane Run around the outside of courts x2 each.  Count off by 8s to create 8 mini pax – 1 pax per each half side of PB Court with different exercise in each section:

      Burpees; Windmills; Smurf Jacks; Imperial Walkers; Jump Squats; Plank; Apolo Ohnos; Freddie Mercury

      Hurricane Run – Mosey on long side runs, Skip Jacks on the East short side, Karaoke on the West short side.  Alternate facing in and out on Skip Jacks and Karaoke.

      Indian Run with 40lb bag of dog food (post beatdown breakfast)  pass (overhead) back to flags for Mary and COT

      Mary – Aquamans x 21 IC; Pickle Pointers x 11 IC; 1 Leg PPs R/L x11 each IC; American Hammers x21 IC; Merkins x11 IC


      COT

      Countarama – 27 Strong!; Namorama

      Word of the day…”Profit”

      Difference of Profit vs. Revenue or Income

      What does it profit a man if he gains the whole world and loses own soul?

      Be careful…enemy of the best is the good.  Don’t spend life climbing the ladder of success to find it leaning against the wrong wall.  Don’t be the fittest guy in F3 Nation with family falling apart.  Okay to make half-time adjustments.

      BOM 

      Prayers of thanks for great weather, fellowship, injury free and the Spirit to be “Profitable” men.


      Moleskin

      Good mumble chatter and excitement, lots of smiles despite the beatdown.  Multiple comments that it went fast and was enjoyable.  Not sure how I feel about that. Great support from F3Nation and Sr Qs for VQ.  #Hacksaw rising.


      News

      Announced  Aug 10 2.0 Event


      Recent Backblasts

        “Be Prepared” The Scouts Challenge – 07/01

        QIC: Milkman

        Date: [07/01/2019]

        PAX: Whittler, Geek Squad, Fissure, Ducktales, Radiohead, Hasbro, Hector, Truck Yeah, Hold Up, U-Turn, Red Tees

        AO: [The Huey]


        Conditions

        Warm, clear and Humid


        COP

        The Boys Scouts of America was formed in 1910 and is this country’s largest youth organization

        All warmup exercises are in cadence

        29 Side Saddle Hops

        There are 3 AIMs in Scouting – Three arm exercises

        (21 merit badges earned to get Scouting’s highest rank, Eagle – 21 count of arm exercises)

        1. Character Development – 21 Baby Arm Circles

        2. Citizenship Training – 21 Moroccan Night Clubs

        3. Personal Fitness – 21 Cherry Pickers

        11 Eagle Scouts have walked on the moon – Third Grade exercise – 11 count

        24 Side Saddle Hops while repeating the 12 Points to the Scout Law

        Trustworthy, Loyal, Helpful, Friendly, Courteous, Kind, Obedient, Cheerful, Thrifty, Brave, Clean and Reverent

        Got to Be Prepared – AIM #3 – Personal Fitness

        Pair Up! In the Scouts we use the Buddy System. To make Eagle, its proven boys are more likely if they have a best friend in their unit along the way. Only 2 out of 100 ever make the Eagle rank.

        Boys must complete the following exercises to rank-up

        Mosey 1 lap around track, completing exercises at every-other light post

        1st Light Post – Between buddies – 50 push ups

        2nd Light Post – Between buddies – 75 big boy situps – There are 135 merit badges to choose from

        3rd Light Post – box jumps to the next light post

        4th Light Post – Each buddy 14 side saddle hops – Boys have to move through 14 ranks to get to Eagle

        Mosey Lap 2 – Scouts love outdoor activity. Climbing is a favorite!

        1st-2nd light poles – shuffle facing the cliff to the left

        2nd light pole – Switch, shuffle facing the rock wall to the right

        3rd light pole – Bernie – Keep that balance up!

        Sidewalk to center park flag – 30 Mountain Climbers

        Got to Be Prepared – First Aid

        Cub Scouts are taught First Aid in every grade. This reduncancy is built-in to reinforce preparedness when tragedy happen. The First Aid merit badge is the most popular earned and required to make Eagle. “Quick there is an emergency on the mountain!”

        Jailbreak to end of sidewalk at pavilion

         Relay race in-between sidewalk and track. Scouts learn different carries to transport others. Injured participants switch out with others so everyone helps carry. (2 groups of buddies broke up to play injured)

        Front to Back Carry

        2-handed seat Carry

        4-handed seat Carry

        “Oh no, your injured person has passed out and no longer has a pulse!”

        30 single count Star Pushups to signify the compressions in CPR (with everyone badly signing “Stayin Alive”)

        Mosey back to the parking lot

        Round of Merrys

        30 Freddy Mercury’s – Scouts must complete 100 miles to earn Bicycle merit badge

        20 Flutter Kicks – Scouts must swim a continuous 100 yards for Swimming merit badge

        20 American Hammers – Scouts must complete 50 yards for Rowing merit badge

        Boat to Canoe – Scouts have to paddle a swamped canoe for 50 feet for Canoeing merit badge


        Moleskin

        Congratulations! Today you’ve completed most of the personal fitness requirements to earned your Eagle award.  

        Just as I am in the Scouts, I challenge each of you to find an organization which is important to growing our next generation and then help.  These organizations should always be ran by volunteers who show true passion in it’s mission. Scouting is noble of being supported because in the 109 year history, the 12 points of the Scout Law (how to live your life) have NEVER changed. These character traits are timeless.

        I stand in front of 100 different families every August at my Cub Scout Pack and challenge parents to set aside 1 hour a week to spend with their child in a character development program. There is NOTHING I enjoy more in life than seeing that light in my kids’ eyes when they learn something new or they find new love in having fun with their friends. Don’t just drop your kids off.  Go and be there with them.  Build the relationship. This is the next generation which will impact others and our community.

         


        COT


         


         

          Playing with House Money

          QIC: Peanuts

          Date: 05/06/2019

          PAX: Fastlane, Jabooti, Skitch, Sidekick, FNG-Sparky, The Count, Threeskin, WuzntMe

          AO: Beast Ridge


          Conditions

          56 degrees, partly cloudy (Skitch said it was chilly)


          COP

          • Imperial Walker x 10 IC
          • Knee & Ankle Rotation x 5 IC
          • Hip Rotation x 5 IC
          • Thigh Stretch x 10 IC
          • Third Grade Exercises x 10 IC
          • Mountain Climbers x 10 IC
          • Plank Jacks x 10 IC

          The Thang

          Teams of two (one team of three) get poker chips from Q and mosey to soccer field where the dew was fresh.  Meet at the bottom of the bleachers and place poker chips on the bleachers.

          5 CARD STUD

          Pax 1:  take one poker chip and proceed to do 5 Incline Merkins OYO followed by a box jump up to next step.  Rinse and Repeat until reach the top of bleachers and place poker chip at the top and mosey back down. 

          Pax 2:  Bernie Sanders across the soccer field and do 5 burpees OYO at the other side and sprint back to bleachers. 

          Pax 1 and Pax 2 switch.  Repeat until all poker chips are at the top of bleachers.

          BELMONT STAKES (one lap around the soccer field)

          • Short side:  Alternating lunge followed by 10 squats OYO.  Switch to 5 squats OYO half way (unless your name is Sidekick then continue with 10)
          • Long side:  Sprint (disregard your lane and just use Maximum Security…oh wait I mean Effort)
          • Short side:  Bernie Sanders.

          SECOND CHANCE BETS

          Pax 1:  Back to the bleachers and 5 Dips followed by box jump to next step.  Rinse and Repeat until reaching the top of the bleachers.  Don’t forget to grab your poker chip and mosey back down and place at the bottom. 

          Pax 2:  Bernie Sanders across the soccer field and do 15 LBCs on the other side and sprint back to bleachers. 

          Pax 1 and Pax 2 switch.  Repeat until all poker chips are back at the bottom.

          ROULETTE WHEEL OF MARY

          Pickle pointers x 10 IC

          Flutter kicks x 10 IC

          Pretzel crunch x 10 IC

          Big boy sit ups x 15 IC


          COT

          Discussed the need to always be looking to grow and change.  If you hide from change, change will come for you.  Change is not something to fear but can always be an opportunity.  Yours truly refused to change for a lot of years and then change came whether I liked it or not.  It can be a lot harder that way, but once you begin to accept it and use it for growth it can be a wonderful thing.  I truly believe that each time God sees us refuse to change he is keeping tally and he will just keep trying until we eventually get that we have to do it.  It starts off as a slight nudge, but if we don’t pay attention it turns into Jesus coming Reggie White style (http://phillysportsphan.blogspot.com/2006/07/mike-golic-reminds-us-why-we-loved.html).


          Moleskin

          It was fun being the Q.  A little stressful, but good to see the encouragement of the HIMs that were there.  Hearing Jabooti whine made me certain I led a good workout.


          News

          Murph at the Dame on Memorial Day.  For anyone who is unaware of this event, I will offer that Lt. Michael P.  “Murph” Murphy was an absolute HIM.  After graduating from Penn State and being accepted into law school, he, instead, chose to become a Navy Seal.  When I think about the Murph event being way to hard to even comprehend, I remember that Lt. Murphy did this thing on a regular basis and how hard it must have been to fight on that day in mountains of Asadabad.  Michael Murphy in tan and brown desert camouflage looking at the camera. He is wearing several pieces of green military combat gear and is holding a weapon. There is a hill behind him covered in rocks, dirt and sticks.


          Recent Backblasts

            Eggs-ercise: Truck Yeah VQ (04/22)

            QIC: Truck Yeah

            Date: 04/22/2019

            PAX: Hasbro, GeekSquad, U-Turn, Duck Tales, SheShed

            AO: The Huey


            Conditions

            Balmy, perfect temperature for an Easter-themed beatdown


            COP

            Side Straddle Hop x 15
            Imperial Walker x 15
            Willy Mays Hays x 15
            Finkle Swings (10 each side)
            3rd grade exercises/cotton pickers x 15
            Arm exercises
                 Forward circles x 12
                 Backward circles x 12
                 Morocan nightclub x 12
                 Overhead press x 12
                 Seal claps x 12
            Windmill x 15
            Wave of Merkins – 5 reps total

            The Thang

            Dora 
            1.  Long jumps (aka “bunny hops” during Easter season) and 50 stretch & reach’s (PAX is on hands and knees and stretches opposite arms and legs at the same time).
            2.  Duckling walks and 100 flutter kicks.  

            Rob the Nest
            2 teams lined up on opposite ends of parking lot with buckets of Easter eggs in the center of the lot.  1 PAX ran into the center to retrieve an egg containing a surprise workout (lunges, squats, burpees, 8-count body builders, LBC’s, big boy sit-ups, pickle pounders, pickle pointers, etc.) while the rest of the team held a plank.  After the exercise was completed, another PAX ran into the center to retrieve another egg until all eggs were gone from the bucket.  

            Marys

            Canoe – 30 seconds
            Alphabet


            COT

            Shared the importance of evaluating priorities and determining what is important when setting goals.  Commitments and expenditures of resources such as time, money, and energy should reflect our priorities and goals.  Sometimes, that may mean backing away from commitments that do not align with our priorities and pursuing opportunities that will result in personal development and accomplishment of our goals.  


            Moleskin

            Easter dinners the night before triggered dangerous tailwinds from multiple PAX’s.  


            News


            Recent Backblasts

              Top Gun Fun

              QIC: She Shed

              Date: 04/11/2019

              PAX: Ducktales, Fissure, Free Time, Geek Squad, Hasbro, Hector, Loan Shark, Magnum, Mr. Clean, Radiohead, Saddlebags, Snowflake, Truck Yeah, U-Turn

              AO: The Huey


              Conditions

              Strong Skunk smell and 58 degrees


              COP

              Side Straddle Hop  IC x 20

              Tricep stretch  IC x 8 count each arm

              Willie Maze Haze  IC x 10

              Imperial walker  IC x 15

              Side straddle Hop  IC x 20

              Forward Fold IC x 10

              LB arm circles  IC x 15

              LB arm circles backward IC x 15

              Overhead Presses IC x 15

              The Thang

              MOZEY – Around track to back parking lot.

              CIRCUIT – 5X5 OYO in groups of 5

              Caterpillar:
              -Merkin/Plank/Box Jump

              Apple Turnover:

              Crab walk – 5 lines

              Bear Crawl – 5 lines

              Lunges – 5 count

              MOZEY – To bleachers at
              baseball field

              Bleachers – X3 OYO

              Box jump up/ Step down

              Tricep Dips – 10

              Leg Raises – 10

              Wall Sits at concessions
              stand

                         1) Joe Frazier’s IC x 10

                         2) Bus Drivers IC x 10

                         3)  Ali’s IC x 10

              MOZEY – Back to flag

              Mary’s

              Pickle Pointers

              Pickle Pounders

              Heel Touches

              LBC

              Superman

              COT

              “Curious that we spend more
              time congratulating people who succeeded than encouraging people who have not.”
              – Neil deGrasse Tyson

              We have many reasons in life
              to be discouraged. We have so many reasons to just give up or sell ourselves
              short. As leaders it is our mission to encourage those around us to keep
              fighting the fight. F3 is a great reminder every morning when we wake up with our
              brothers in the gloom to keep trying. We support one another to keep going when
              our muscles ache with pain. This should serve as our reminder to continue this
              uplifting encouragement when we resume our day into our office, home, place of
              worship or what have you. I challenge each of you find someone in your life
              today that needs that word of encouragement. It might surprise you when you
              start looking who that word was for.

              Tags: SheShed VQ, Top Gun,  Bleachers at The Huey, April 11, 2019


              Recent Backblasts

                Evil Siri at the Battery

                QIC: Mrs. Baker
                Date: 04/06/2019
                PAX: Sidewinder, Deep Dish, Schnitzel, 9 Volt, Mustang, WuzntMe, Bubbles, Fast Lane
                AO: The Battery

                Conditions

                Balmy 51 and humid


                COP

                The PAX took a rolling warm up mosey with stops every 90 sec or so with loosening up moves:

                Don Quixote x 12

                slow squats x 10

                Imperial Walker x 12

                Arm circles, both directions x 12

                Hillbilly high kicks x 12

                final destination near the pool at the upper parking lot

                The Thang


                30 Minute EMOM of 50 yard sprint + the following in succession

                with deadpan disembodied electronic voice calling countdown and Red Hot Chili Peppers in the background

                5 sets of 5 Burpees

                4 sets of 10 lunges

                5 sets of 12 Merkins

                4 sets of 15 squats

                2 sets of 5 burpees

                4 sets of 12 crunches

                2 sets of 10 Merkins

                2 sets of 10 calf raises on the curb

                2 final sets of 4 x burpees

                Mosey down the hill with all the laundry stripped off during the workout

                MoM

                Freddy Mercury x 12

                Superman / Hollow Rock x 8

                Heals to heaven x 10

                Reverse Pickle Pounders x 12

                LBC x 12

                Airborne alternating toe touches ( I remember the action not the name)

                Plank to Failure


                COT

                Just finished Freed to Lead and the Locking Shields concept kept coming up during the week. A friend tweeted ” No war was ever won by one soldier” This is very true and is also well described in Ecclesiastes 4 :

                Again I looked and saw all the oppression that was taking place under the sun:

                I saw the tears of the oppressed—
                    and they have no comforter;
                power was on the side of their oppressors—
                    and they have no comforter.
                And I declared that the dead,
                    who had already died,
                are happier than the living,
                    who are still alive.
                But better than both
                    is the one who has never been born,
                who has not seen the evil
                    that is done under the sun.

                And I saw that all toil and all achievement spring from one person’s envy of another. This too is meaningless, a chasing after the wind.

                Fools fold their hands
                    and ruin themselves.
                Better one handful with tranquillity
                    than two handfuls with toil
                    and chasing after the wind.

                Again I saw something meaningless under the sun:

                There was a man all alone;
                    he had neither son nor brother.
                There was no end to his toil,
                    yet his eyes were not content with his wealth.
                “For whom am I toiling,” he asked,
                    “and why am I depriving myself of enjoyment?”
                This too is meaningless—
                    a miserable business!

                Two are better than one,
                    because they have a good return for their labor:
                10 If either of them falls down,
                    one can help the other up.
                But pity anyone who falls
                    and has no one to help them up.

                So the world continues to be a challenging place and as we are all here and part of something bigger than ourselves, lets make sure and support our brothers and be willing both to help a brother and “pick him up when he falls” but most importantly be sure and ask for help from each other when we are at risk of falling or just need a brother beside us.


                Moleskin

                We had a slightly smaller turnout than recent weeks, so reminder to the PAX to stay with our brothers and provide friendly support and accountability where appropriate. Several people with medical issues, hopefully just associated with the spring pollen season. The workout seemed to keep the PAX relatively quite and on a slow motion striptease.  


                News

                Keep showing up and promoting the new Wednesday AM 5:30 workout and the Black Ops 5:30 PM Mondays


                Make Your Bed

                QIC: Goose
                Date: 02/19/2019
                PAX: Prosciutto, Whittler, Fissure, Threeskin, Ringwald, Sunshine, Sunburn, CANDU, Moneyball, Dirk, Peanuts, Roadhouse, VSquared, Hobo, Iron Butt, Hobo, Skitch, Sidekick, Ducktales, The Count, Speed Bump, Best in Show, Laces Out, Wuzntme, Flemish, She Shed, Back Pew
                AO: Hill City

                Conditions

                The Disclaimer

                Disclaimed


                COP

                Mosey to Great Hall
                SSH
                Imperial Walkers
                3rd Grade Exercises
                Merkins
                Hamstring Hang
                Mosey to Walnut

                The Thang

                Lunges to second wooden hump, 10 burpees
                Lunges to 3rd wooden hump, 10 burpees
                Jailbreak to end of bridge
                Same coming back across Walnut Bridge
                30 Calf raises
                Mosey to field by blue Rhino
                Lunges and jailbreaks back and forth
                Mosey to blue Rhino
                Calf raises


                Counterama
                Namerama
                Closing Remarks