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Date: 8/21/20

PAX:  Rollback, Snow Patrol, Escobar, WuzntMe, Ramrod (RESPECT), Bernie, El Chapo (RESPECT), Abercrombie, WoodRider, Toe Tag, Bandwagon, Fiddy Cent, Slim Shady, Sousa

AO: Hacksaw


Spitting rain, cooler temperature than our average mornings as of late


SSH x25 IC

Willy Mays Hayes x10 IC

Forward Fold x10 IC

Imperial walkers x30 IC

Honeymooners (hold until recover)

Third grade exercise x10 IC

High knees (continue until recover)

The Thang

Named a new exercise and its called “Eleven”. Done OYO. Hold Al Gore or plank when complete until the six is in

SSH x1 Burpees x10

SSH x2 Burpees x9

SSH x3 Burpees x8

SSH x4 Burpees x7

SSH x5 Burpees x6

SSH x6 Burpees x5

SSH x7 Burpees x4

SSH x8 Burpees x3

SSH x9 Burpees x2

SSH x10 Burpees x1

Next was a game of 21. PAX performs SSH’s to 21. Q counts cadence only to a certain point, and is then silent. All PAX must stop with hands to his side at 21 or penalty burpees ensue. We failed twice (10 burpees the first time, 5 on the second). The third approach was an ACE

Bonnie Blairs x30 OYO

Squats x30 OYO

Lunges x30 OYO

Lap after complete, then hold Al Gore or plank until six is in

Merkins x40 OYO

Wide Merkins x40 OYO

Diamond Merkins x30 OYO

Lap after complete, then hold Al Gore or plank until six is in

Big Boy sit-ups x10 OYO

Freddie Mercury’s x30 OYO

LBC’s x30 OYO

Lap after complete, then hold Al Gore or plank until six is in

Last exercise was Catch Me If You Can. PAX was divided into groups of two. Partner one runs Bernie lap while partner two does 5 burpees. After partner two completes his burpees he runs and tags partner one, and the roles reverse to partner two doing the burpees and partner one running bernie.


1 Peter 4:8-10

Above all, keep loving one another earnestly, since love covers a multitude of sins. Show hospitality to one another without grumbling.  As each has received a gift, use it to serve one another, as good stewards of God’s varied grace

Strength in versatility… that’s what this is about, and it’s something we represent well in F3 Chattanooga. We don’t all need to be the same, and have the same skills. In fact, it’s the opposite. We fill holes in our organization by coming forward with our individual skills and talents. This is one of the most encouraging things about being a part of this group. I looked around our circle this morning and spoke to MANY leadership skills that are brought by individual PAX who were present, and I stressed that we are all leaders, and its a skill that we are all passionate about and continuing to develop… together. I encouraged everyone to keep this up, and to always seek to find ways in which they want to step out front to motivate and lead our men.


One of the rounds of penalty burpees while we played 21 was entirely the Q’s fault!! We moved on from that ridiculousness, in good form.

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