.223 Celebration Day

QIC:  Ramrod

Date: 02/23/22

PAX: John Doe, Blackout, Second Base, Cavity Search, WreckedEm 

AO: Parliament




Tennis Courts

SSH x 22 IC

Forward Fold OYO

LBAC Forward x 23 IC

Imperial Walkers x 22 IC

LBAC Reverse X 23 IC

Abe Vigoda x 23 IC

3rd Grade Exercise x 22 IC

Mosey to the Lower Parking Lot

The Thang

Load the Gun

The .223 Remington is typically used in an AR-15 (Armalite, not Assault Rifle). And the typical magazine capacity for that round is 30 (sometimes 20, and some of the PAX wished that it was 20). So, we must load the gun with 30 “rounds”. Since YHC didn’t have an AR-15 with me, burpees were used as a substitute for the “rounds”.

30 Burpees OYO


Each PAX performs:

10 American Hammers

10 Bobby Hurleys

Immediately jailbreak to the other side of the parking lot (approximately 78 yards).

10 Merkins

Plank for the 6

Rinse and repeat

After 6 rounds of this, we moseyed to the tennis courts

Unleash the Beast

1 Round of 2 Exercises, 6 sets of 6 reps each. In addition, sometimes a gun will have a malfunction (stovepipe, fail to fire, double feed, etc…) Therefore, each minute on the minute we will perform a .223. This is 2 burpees, 2 high kicks, and 3 Ray Lewises.

Traveling burpees (mode of transport)/Plank Jacks

YHC was over the burpees before the round was over, so the punt team was called onto the field.

No Easy Day

During the song, “Brighter Than A Thousand Suns” by IM, PAX perform the following 3 exercises without stopping…

5 Merkins

5 Squats


Rinse and repeat until song’s end.


Once the gun is fired, you can’t call that bullet back. It is going to damage what it hits, and there is nothing you can do to stop it. Like a bullet, a harsh word damages those in its path. There is nothing that we, as men, can do to stop the damage. No apology will heal the wounds

James 3:3-8 “When we put bits in the mouths of horses to make them obey us, we can turn the whole animal. Or take ships as an example. Although they are so large and are driven by strong winds, they are steered by a very small rudder wherever the pilot wants to go. Likewise, the tongue is a small part of the body, but it makes great boasts. Consider what a great forest is set on fire by a small spark. The tongue also is a fire, a world of evil among the parts of the body. It corrupts the whole body, sets the whole course of one’s life on fire, and is itself set on fire by hell. All kinds of animals, birds, reptiles and sea creatures are being tamed and have been tamed by mankind, but no human being can tame the tongue. It is a restless evil, full of deadly poison.”

Watch what you say!


I wish the AR-15 had 5-round mags for the .223. Other than that, everyone seemed to enjoy my playlist of love songs (it’s February), metal, and classic rock.


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    Dora: The Musical

    QIC:  Ramrod

    Date: 05/05/2021

    PAX: Escobar, Uncle Joe, Slim Shady, M.I.A., Madoff, 

    AO: Hacksaw


    Cloudy with a chance of meatballs


    Mosey to the Imagination Station parking lot

    SSH x 10 IC

    Mountain Man Poopers x 10 IC

    SSH x 10 IC

    LBAC Forward x 10IC

    LBAC Reverse X 10 IC

    SSH x 10

    Mosey to the Commons area

    The Thang

    Musical Dora (with Blocks)

    Partner 1 did the selected exercise while partner 2 ran to the base of Hacksaw Mountain and back. Flapjack

    Playlist was a bunch of dead singers from years past. [Soundgarden, Nirvana, Alice In Chains, Stone Temple Pilots, etc..] All exercises were done for the time period of a song. 

    Upright Rows

    Chest Press


    Dive Bombers

    Flutter Kicks




    Playlist was chosen to illustrate the futility of living the rockstar, partying lifestyle. All of the singers died from suicide, alcohol poisoning, or drug overdose. If seemingly successful people struggle with addictions and depression, what does that say about the rest of us?

    “All things are full of weariness; a man cannot utter it; the eye is not satisfied with seeing, nor the ear filled with hearing. What has been is what will be, and what has been done is what will be done, and there is nothing new under the sun.” (Ecclesiastes 1:8-9)

    F3 exists so that we do not have to go through life alone. Yes, all things are full of weariness, but we can help each other make it.


    I was without my glasses or contacts this morning which made it difficult to tell who was who in the gloom.

    I modified this beat down so that the PAX did not have to run Mount Hacksaw 6 times. So far, no “thank yous” from the PAX.

    My COT was pretty depressing, but, as I told the PAX, I see little difference in the way that these lead singers died and the excessive partying that happens on Cinco de Mayo and many other holidays. Having witnessed the extreme life changing/ending results from having one (or six) too many, I thought it pertinent to provide these real-life examples.


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      Dreams of Jacob’s Ladder

      QIC:  Ramrod

      Date: 1/4/2021

      PAX: Toe Tag, Tatonka, Picabo, Sousa, Tipper, Clothespin, M.I.A., AOL, Mothballs, Madoff, Bernie, Sex Wax, SeaGull, Bandwagon, Uncle Joe, Slim Shady, Rollback, Escobar

      AO: Hacksaw


      30 degrees, breezy


      Mosey to Imagination Station parking lot

      SSH x 20ish IC

      FF x 10 IC

      LBAC Forward x 10 IC

      LBAC Reverse X 10 IC

      Willie Mays Hays x 10 IC

      Mosey to Hacksaw Hill

      The Thang

      Imperial Walkers. X20 IC

      Jacob’s Ladder

      Seven times up the hill, with an increasing number of burpees at the top and an increasing number of LBCs at the bottom. (Accompanied by the Rush song “Jacob’s Ladder” in 3 different versions so that all PAX were singing along at the end.)

      Start with 1 each, then 2, then 3, etc…finish with 7

      Wait for 6 after each round of exercises doing Pickle Pointers.

      10x10x10-  10 merkins, 10 BBSU, 10 squat

      Hold Al Gore for the 6.

      Run a lap around the “It Is Written” building.

      Mosey to Dominoes parking lot for COT


      I read the Guy in the Glass poem to encourage all PAX to push them selves during each workout, and that the “You vs. You” concept is real.


      I ran out of time. The Ladder took more time than I anticipated, and we were 4 minutes late getting to the parking lot.


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        What caused the Bombing at Beast-ridge?

        QIC:  Ramrod

        Date: 10/05/20

        PAX: Best in Show, Lanyard, White Glove, Sunscreen, Chavez, Mayhem

        AO: Beast-ridge


        57, partly cloudy, breezy. a faint smell of jasmine in the air


        1/4 mile Mosey along the path to a soccer field (they have them, you know?)

        SSH x 15 IC

        FF x 15 IC

        WMH x 15 IC

        LBAC forward x 15 IC

        LBAC reverse x 15 IC

        High Knees OYO

        The Thang

        Moseyed 1/4 mile to yet another soccer field.
        A Dora exercise where PAX formed teams of 2 to complete the following:

        1st Round- 50 Burpees- While PAX 1 performs burpees, PAX 2 runs to the soccer goal at the other end of the field and back.

        At the completion of Round 1, we moseyed around the Camp Jordan Arena (It really is something…really) and back for the second round.

        2nd Round- 100 Overhead Claps- same concept, but PAX ran to the end of the parking lot instead of the soccer goal..

        At the completion of Round 2 we almost made it to Camp Jordan Arena and then back for Round 3.

        3rd Round- 150 Merkins- same as before. Now that the beatdown was entering serious territory, it was time for a few 10 counts.

        No running between rounds for the sake of time.

        4th Round- 200 BBSUs- same as before. They were on the grass, so there’s that…

        Mosey 1/4 mile back.


        Micah 6:8- He has told you, O man, what is good; and what does the Lord require of you but to do justice, and to love kindness, and to walk humbly with your God.

        This verse has become important for me in the past few years as I try to simplify what my purpose is. It has become a mission statement, and it is concise.

        Do justice, Love kindness (mercy), and to walk humbly with God. Even if I think I am right, I need to show kindness- a pertinent fact in today’s divisive culture.


        I attempted to quote the verse, but I could not remember it all. Thanks to Mayhem for helping me with it.

        We did not complete the “S” of the workout: 250 Squats, because of time.


        F3 homeless ministry- every Tuesday- we need volunteers and clothing/supplies

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          War Burpees, Coupon Rucks, and a Hacksaw of Iron

          QIC:  Ramrod

          Date: 08/10/2020

          PAX: Coldplay, Rollback, WreckedEm, WoodRider, John Doe, Bandwagon, Escobar, Toe Tag, Toe Jelly, 9Volt, Slim Shady, Sousa, Furley

          AO: Hacksaw


          70s, cloudy, humid


          PAX moseyed to the field of battle on the other side of the duck pond. Approximately .4 mile.

          The Thang

          Paschendale- Iron Maiden (8:28)

          Lined up in a circle. Divided into 2 teams. While in the circle, explain the activity:
          – WW1 Campaign that began 103 years ago around this time of year. On July 31st, 1917, at 0355 hours, English troops began their attack on German positions in Flanders Fields, with the goal of pushing the Germans back passed the Paschendale area. Trench warfare, staying low to the ground, and teamwork were paramount to success on this flat terrain.

          Today, we memorialized Paschendale.

          Mark off 15 yards from the center.

          One side are the Germans and the other side are the Allies.

          All PAX, regardless of team, will pair up with a member of his team. When the song starts, 1 PAX from each pair will do burpees, while the other PAX army crawls to a center landmark, reverses and crawl-bears back to his side of the line. The pairs then switch and continued the pattern until the song ended. Is it still playing?

          The team with the most burpees (230ish?) won.

          In 8 minutes, the cumulative burpee total was more than 400.

          PAX moseyed to another field for more fun. (.25 miles)

          PAX secured coupons from the dispensary

          10 merkins, 10 BBSUs, and 10 squats.

          Ran a lap around the flags (.125 miles) with or without coupon.

          Repeat until song ends. Most got 4 reps.

          Music: One- Metallica (7:26) in keeping with the WW1 theme.


          Music: Time Has Come Today- The Chambers Brothers (4:51)

          20 seconds of exercise (AMRAP) followed by a 10 second rest (because it is the 10th day of the month. The 4 exercises in this round will be repeated twice.

          American Hammers, Dive Bombers, Bobby Hurleys, Curls

          Way Down

          This is done to the song Way Down- Elvis Presley (2:38). PAX starts in the

          up or down plank position. Each time the song says “Way Down”, PAX do a

          Plank Jack (31 Total). 

          PAX returned coupons to the dispensary and moseyed to COT


          Justice, kindness, and humility

          “He has told you, O man, what is good; And what does the LORD require of you But to do justice, to love kindness, And to walk humbly with your God?”‭‭ Micah‬ ‭6:8‬ ‭NASB

          What if we all decided, made up our minds, to do justice, love kindness, and walk humby with God? The world would definitely be a better place if we did this with our families and our circles of influence. I challenged each of them (and me) to do these three things.


          I needed a better speaker to share all of this awesome music. As a recovering musician, I should know better.

          All in all, the mumble chatter was positive, and this was encouraging to me as a VQ.


          Parliament track day tomorrow (8/11/20)

          Iron Pax commitment

          F3 Happy Hour at Fountainhead Taproom on Friday (8/14/20- 1600 hours)

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