Author: f3lanyard

QIC:  Lanyard

Date: 12/12/2020

PAX: Best In Show (R), V Squared, Toe Jelly, Pebbles, Sunscreen

AO: Battlefield

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Conditions

Upper 40s. Dry. Rain the night before.

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COP

Mosey to sheltered pavilion

SSH X20 IC, Forward Fold OYO, WMH X10 IC, SSH X10, Third Grade Exercise X10 IC, LBA X15  IC, Reverse X15 IC, Overhead Press X12 IC, MNC X12 IC, SSH X10 IC

Grab a good size rock for your coupon from the creek bed.

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The Thang

5 Curls

10 Big Boy Sit Ups

15 Squats

20 Merkins….Take a Lap

Wait for 6

5 Merkins

10 Curls

15 Big Boy Sit Ups

20 Squats….Take a lap

Wait for 6

5 Squats

10 Merkins

15 Curls

20 Big Boy Sit Ups…Take a lap

Wait for 6

5 Big Boy Sit Ups

10 Squats

15 Merkins

20 Curls….Take a lap

Head over to the bathrooms for a nice wall sit for 30 seconds. Then, Muhammed Ali X10 IC, Rest a couple seconds, Jabs X15 IC, Recover. Next round with the coupon:

5 LBCs

10 Smurf Jacks

15 Pickle Pointers

20 Tricep ext….Take a lap

Wait for 6.

5 Tricep ext

10 LBCs

15 Smurf Jacks

20 Pickle Pointers…Take a lap

5 Pickle Pointers

10 Tricep ext

15 LBCs

20 Smurf Jacks…Take a lap

Wait for 6

5 Smurf Jacks

10 Pickle Pointers

15 Tricep ext

20 LBCs

Back to the bathrooms for a wall sit for 30 seconds. Then, Muhammed Ali X10 IC, Rest a couple seconds, Jabs X15 IC, Recover. Put coupon back in the creek bed. Then, take a lap to wrap it up.

Oh wait, no flag. Bummer. 5 penalty burpees.

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COT

Holidays are among us. I encourage everyone to be thinking about a specific family member or friend that might be estranged or isolated. Be a good idea to call or text that person inviting them to the annual family get together or, just checking in on them to see how they were doing.

Pray.

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Moleskin

Best in Show seems to be recovering well from his surgery. Santa Claus running on the track. No big deal, he’s here every week. Remember Pebbles’s family in your prayers, as their new little one will be here soon.

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News

No news of convergence on January 1st. We’ll just all be happy the calendar doesn’t say 2020.

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Recent Backblasts

QIC:  Lanyard

Date: 10/21/2020

PAX: Swingset, BM&E, Purple Rain, Sportsbra, FNG-Double Bounce, FNG-Night Sweat, Jazzy Jag, Lutefisk, Dolly 

AO: RidgeCut

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Conditions

Upper 50’s, no rain, perfect weather for a beatdown.

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COP

Mosey down to the sanctuary parking lot.

Warm-Up

SSH X20 IC

Forward Fold XIC 10

WMH X10 IC

Butterfly OYO

LBA X15  IC

Reverse X15 IC

Overhead Press X15 IC 

Cherry Pickers X15 IC

Low Plank  IC X10

SSH X20 IC

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The Thang

Mosey back to soccer field

5 Burpees

10 Big Boy Sit Ups

15 Squats

20 Merkins….Take a Lap around the BX

Wait for 6.

5 Merkins

10 burpees

15 Big Boy Sit Ups

20 Squats….Take a lap

Wait for 6

5 Squats

10 Merkins

15 Burpees

20 Big Boy Sit Ups…Take a lap

Wait for 6

5 Big Boy Sit Ups

10 Squats

15 Merkins

20 Burpees….Take a lap

5 LBCs

10 Imperial Walkers (Each leg counts as ½)

15 Pickle Pointers

20 Wide Merkins….Take a lap

Wait for 6.

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COT

Had the opportunity to serve at the Chubby’s BBQ homeless ministry on 10/20. Being part of something like this will always make you grateful for what you have been given. Most of the people we served were very grateful for what was being provided to them. Denny (spelling?) is an amazing lady to provide this every wee, and allow F3 to partner with her. Would encourage anyone to sign up to help out. I’m the type of person that will want to do this, but until I put it on the calendar…will continue to put it off. So, go sign up for a Tuesday night!

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News

Swingset Q on 10-30. Wear a Costume.

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Recent Backblasts

QIC:  Lanyard

Date: 9/2/2020

PAX: Sidekick, Lockjaw, Sunscreen, Toe Jelly

AO: Ridgecut

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Conditions

mid 70s, showers from the night before helped it be not so humid

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COP

Mosey down to playground parking lot

Warm-Up

SSH X20 IC

Forward Fold 

Teapot Right…Left IC X8

WMH X10 IC

LBA X12  IC

Reverse X12 IC

Overhead Press X12 IC 

Plank stretch X10 IC

SSH X20 IC

Mosey back up to the soccer field.

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The Thang

Multiples of 5. Each exercise builds off the other. Wait for the 6 after your lap.

5 Burpees….Take a lap. 

10 Monkey Humpers…Take a lap

15 Hello Dolly….Take a lap

20 Merkins….Take a lap

25 Squats….Take a lap

30 SSH…..Take a lap

35 LBCs….Take a lap

Last minute….25 LBCs IC

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COT

Be an encouragement to someone. These are tough times and as an event planner it’s been ridiculously tough to navigate this landscape with postponing/cancelling events, trying to come up with solutions for virtual events. I’m sure everyone’s workplaces has sucked at some point over the past 6 months. 

Proverbs 16:24 – Gracious words are like a honeycomb, sweetness to the soul and health to the body. 

When someone gives me a compliment or goes out of his or her way to show appreciation, it really gives me a boost or some confidence. I’ll share a funny story, my wife works on staff here at Brainerd and an older lady asked her what I had been doing….cause I was looking good….HA! I’d be lying if that didn’t give me a little encouragement that all of this waking up early, pushing myself in these workouts isn’t paying off. I’m not telling you to go compliment the college intern, but go find a way today to make someone’s day better or ask how they’re doing.

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News

Convergence at Detention on September 7 (LABOR DAY)

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Recent Backblasts

QIC: Lanyard

Date: 6/20/20

PAX: Snow Patrol, Iron Butt (R) (R), Mayhem (R), Gaylord, Focker, Purple Rain, Leaky, Toe Jelly, Best in Show (R), Coldplay, VSquared

AO: Battlefield

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Conditions

Steamy, Moist, Damp, Humid.

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COP

Mosey over to the shelter for our warm-up.

SSH X20, Forward Fold X10, WMH X10, Seal Claps X15, Overhead Seal Claps X15

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The Thang

[Comments]
Wheel of Exercises (borrowed courtesy of Jazzy Jag)
Kind of like music chairs. Music plays, run in the circle till you hear the bell. Stop at whichever exercise station is closest to you. Perform exercise until you hear the air horn. Then run around the circle. Repeat…Repeat…Repeat…you get the picture.

Exercises in the circle: Merkins, Burpees, Monkey Humpers, Squats, Plank Jacks, Big Boy Sit Ups, Overhead Press, SSH, Imperial Walkers (Bonus: go to the middle for Mountain climbers)

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COT

Shared 1st Corinthians 10:13

“No temptation has overtaken you except what is common to mankind. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can endure it”.

Shared that I believe one of the lies that I hear Satan saying is that nobody feels/thinks the way you do or has weaknesses like you. The TRUTH is exactly what the verse says…except what is common to mankind. We all have doubts at times, we all worry about the future (especially now), financial concerns…the list goes on & on. F3 is a great opportunity to break down that lie with other men that most likely have the same trials/burdens. I’m thankful that men will show up to hold me accountable when I agree to Q.

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News

Convergence HERE on July 4

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Recent Backblasts

QIC:  Lanyard VQ

Date: 3/12/2020

PAX: Swingset, Sidekick, Iron Butt (R)(R), Tinkle, Sparky, Home Alone, Woodchuck, All-State, Free Candy

AO: Ridgecut

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Conditions

Mid-50s, no rain, great outdoor workout weather.

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COP

Mosey down to the parking middle (BX) parking lot.

1. SSH x20
2. Merkins x15
3. LBCs x20
4. Wilie Mays Hayes x10
5. Little Baby Arm Circles x12
6. Reverse LBAC x12
7. Overhead Press x12
8. Moroccan Night Club x12 Recover. and Mosey back up to the soccer field parking lot. Wanted to use the soccer field, but too wet.

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The Thang

11’s

First two exercises: Squats and Burpees

Next two: Big Boy Sit Ups and Merkins

Next two: SSH and Mountain Climbers

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COT

I had something originally planned about being hesitant to lead the first time, but that all went out the window with the Coronavirus consuming just about all of our lives. I shared that these are unfamiliar times. Closest thing I can relate to as a country is 9-11. People aren’t sure what the next months are going to look like. Scheduled events and gathering are closing left and right. We are almost assuredly headed for a recession. I think it’s important for us to lean on each other during this time

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News

Workouts might be postponed for a while. TBA

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Recent Backblasts

QIC:  Lanyard

Date: 6/24/2020

PAX: Swingset, Curfew, Sidekick, Lockjaw

AO: Ridgecut

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Conditions

low 70s, Decent shower during our warm-up that got us nice and damp.

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COP

SSH X13, Forward Fold X13, WindMills X13, Seal Claps X13, Overhead Seal Claps X13, Third Grade Exercise X13, Mosey to the playground turf

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The Thang

13’s
Instead of 11’s we cranked it up by 2 while listening to Pop Hits of 2013 (Sidekick mentioned this wasn’t a good year for music)

First Round: Merkins and Squats

Second Round: American Hammer and Bonnie Blairs

Third Round: Plank Jacks and SSH

Mosey back up to the parking lot.

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COT

I shared to not be afraid to be vulnerable or share your weaknesses. F3 (to me at least) is all about the brotherhood, and you should feel open to share with another PAX if you are having some trouble/struggles with anything. I’ve had some great conversations with fellow PAX that mean the world to me. As much as F3 is about the three F’s, it’s about being there for one another.

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Moleskin

Upon further review, I think we agree that 2013 wasn’t a great year for music, at least on the POP scene.

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News

CONVERGENCE at Battlefied on July 4. How appropriate (I think) right?

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Recent Backblasts