Author: Dundee

QIC: Dundee

PAX: Bobbitt, Daisy, Gretel, Hoser, Knievel, NordicTrack, Roomba, Sheet Stain, Slois Lane, Snatch, U-turn

Date: 05-24-2021

AO: Detention

Conditions

66 degrees, but felt a little bit cooler. Not enough to keep the sweat at bay.

Warm-Up

SSH, WMH, SSH, 3GE, LBAC, LBACR, MNC, OHC, SC

The THANG

PAX split into two groups of six. All PAX do the exercise AMRAP while one PAX travels. When PAX returns, next PAX travels until all PAX have traveled. Travel is to the cone and back.

Round 1: Merkins / Rifle Carries
Round 2: Jungle Boy Squats / Murder Bunnies
Round 3: Hello Dollies with block overhead / Lunges
Round 4: John McCains with block overhead / Bear Crawl
Round 5: Curls / Crab Walk

CoT

A key principle to F3 leadership is the concept of Sua Sponte. Latin for “of one’s own accord,” it’s the idea of giving a man the freedom to lead as he sees fit, including the space to fail. YHC’s oldest 2.0 just turned 16 and there is a struggle to release him to the freedom that comes at this age. Sua Sponte is also one of the mottos of the Army Ranger Regiment. The Rangers believe there is a second corollary to Sua Sponte: that the leader has been equipped with the proper tools and skills to lead. Likewise, with our 2.0s and with F3 PAX, we have two responsibilities: equip them with the tools and skills needed to succeed and give them the freedom to fail.

Moleskin

The 80’s movie soundtrack was met with only slightly more enthusiasm than the crab walks. YHC will calibrate soundtrack choices for the next Q accordingly. Musical Theatre to Get You Moving, perhaps? Sweating to the Greatest 70’s Commercial Jingles? Best of minor league baseball contest winners singing the national anthem? Each member of Jodeci covering “When the Sun Goes Down,” but only the Uncle Kracker part, on loop?

There are options, is what I’m saying.

QIC: Dundee

PAX: Friar Tuck, Hasbro, Daisy, Bobbit, Cleaver, Gretel, Milkman, Starbucks, Doogie, Snowcream, Clean, Blue, Hoveround, GeekSquad, Slois Lane, U-turn

Date: 05-18-2021

AO: The Huey

Conditions

62 degrees, low humidity. Perfect sweating weather.

Warm-Up

The usual … SSHs, 3GEs, WMHs, Imperial Walkers, Shoulder Blasters.

The THANG

PAX split into teams of 3. First PAX starts on the first exercise station, other two run to second station. Second PAX stops at that station and begins the second group of exercises. Third PAX finishes lap back to first PAX and swaps. Repeat until all reps are counted for the team.

First Station:
* 150 Jump Squats
* 300 Lunges
* 450 Hello Dollies
* 600 Toe Merkins

Second Station:
* 150 Dive Bombers
* 300 Merkins
* 450 Pickle Pointers
* 600 Air Presses (Raise the Roof)

CoT

It’s important to identify your Jester. Sometimes, it’s obvious, like social media, or alcohol, or porn. Sometimes, it’s less obvious, as with YHC, it’s a sense that slacking has been earned. “I posted this morning, so I deserve a double cheeseburger at lunch. I worked in the yard for three hours today, so another beer at dinner isn’t going to hurt me.” For F3 brother Clothespin, it was a sense that he didn’t belong — he wasn’t good enough or strong enough and people were judging him. The key is that your Jester is a liar. It wants you to fail, and it will coax you into believing that you should. Not just overcoming your Jester but learning to recognize it is key. But not just for yourself. When you are EHing that next FNG, identifying their Jester will help them see why they need to find themselves in the gloom at your next post. Maybe ease them into the F3 lingo, though.

Date: 04/12/2021

PAX: Blue, Bobbitt, Cleaver, Daisy, Gretel, Heisenberg, Nordictrack, Ponce, Roomba, Slois Lane, Snatch, U-turn

AO: Detention

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Conditions

Temp: 52 degrees

Precipitation: 0%

Asphalt: 20-grit

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COP

SSH x 25 IC
WMH x 10 IC
3GE x 12 IC
LBAC (forward) x 20 IC
LBAC (reverse) x 20 IC
OH Claps x 15 IC
Cherry Pickers 15 IC
Seal Claps x 15 IC

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The Thang

Dora Cides

One PAX works through the reps of the below exercises. Partner runs suicides to three cones: 1st cone, 1 burpee; 2nd cone, 2 burpees; 3rd cone, 3 burpees. Return to PAX and swap out.

200 merkins
300 reverse crunches
400 squats
300 imperial walkers (hard count)
200 Carolina dry docks
300 lunges (easy count)
400 Freddy Mercuries

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COT

The word for today is “intentionality.” Developing yourself physically, in your relationships and in your spiritual life doesn’t happen accidentally. The commitment to post transforms the small decisions you make the rest of the day — what you eat, when you go to bed, how you manage your family time. The same applies in your connections with friends and with your M. Be intentional in investing in your relationships and in growing spiritually.

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Moleskin

See that pretty list of exercises? The last three are purely decorative. All PAX made it to the walkers, but only studs like Gretel and Ponce got close to doing Carolina dry docks. YHC’s eyes were bigger than his stomach, so to speak.

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News

Habitat for Humanity house work this Saturday.

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QIC:  Dundee

Date: 10/05/2020

PAX: U-Turn, Roomba, Cleaver, Heisenberg, Snatch

AO: Detention

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Conditions

Managed to creep just above 50 degrees to start, but the grass was dry and the wind was non-existent. A perfect way to start a workout.

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COP

SSH x25
Forward Fold OYO
Right over Left and Reverse OYO
Willie Mays Hays x 10 IC
LBACs x 15 IC
Reverse LBACs x 15 IC
Moroccan Night Club x 15 IC
Cherry Pickers x 15 IC
Shoulder Press x 15 IC
Seal Claps x 15 IC

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The Thang

Dora B.O.M.B.S

Pax pair up at the top of the hill. Pax 1 does reps of the below exercises while Pax 2 runs to the bottom of the hill, does 5 box jumps and returns to the top. Pax switch places to complete reps.
B – 100 Burpees
O – 150 Overhead Claps
M – 200 Merkins
B – 250 BBSUs
S – 300 Squats

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COT

YHC discussed humility. When someone offers help, put yourself in their shoes and understand the blessing it is to them to be able to do that. Do not let your pride be a roadblock to their blessing.

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Moleskin

The weather is so fickle this time of year, we’ll only get so many mornings to enjoy like this. Make sure you catch them all.

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News

QIC:  Dundee

Date: 09/11/2020

PAX: Milkman, Sherlock, Cleaver, Lloyd, Big Al, NordicTrack, Roomba, Tasty Cakes

AO: Shot House

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Conditions

72 degrees, but only 81% humidity.

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COP

SSH x20 IC
WMH x12 IC
FF OYO
SSH x20 IC
Chest Press – resistance exercise, pushing the palms of your hands together as firmly as possible, chest forward, shoulders back, moving the arms into different positions to stress different pectoral muscles.

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The Thang

4 Rounds of exercises. After completing each round, do a lap around the track, stopping to do 5 Burpees at each of three cones around the track.

Round 1:
25 Curls for the Girls
25 Weighted Squats
25 BBSUs

Round 2:
25 Vertical Chest Presses
25 Weighted Toe Merkins
25 Freddie Mercurys

Round 3:
25 Lawnmowers (25 each arm)
25 Gorilla Humpers
25 Box Cutters

Round 4:
25 Kettlebell swings
25 Bobby Hurleys
25 Groaners

Goal is to complete as many laps around the track as possible before time is called.

COT

Borrowing from Freed to Lead, QIC discussed the idea of, “I am Third,” which Dread and OBT subsequently borrowed from Brian’s Song. QIC acknowledged that every PAX there had their own recollection of 9/11, and while there would be tributes, memorials, and celebrations all day that would capture that better than YHC could, it was important to remember the one key outcome from that day that might get overlooked. There would be many talks about how everyone came together on that day and for the days following. The word “Unity” would be used often, but what would be discussed less often — but was possibly more important — is the number of Americans who on that day and in the days following set aside themselves, their personal needs and wants, and made themselves third to serve their friends, families, coworkers, neighbors, and strangers. We need that as much in 2020 as we did in 2001.

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Moleskin

Salute to NordicTrack who outpaced all of us this morning. Special recognition also to Roomba, who was tackling his first 5-workout week, yet still managed to finish the second most reps and was one of only three to complete five circuits. Well done, gentlemen.

QIC:  Dundee

Date: 09/09/2020

PAX: Ducktales, Blue

AO: Shot House

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Conditions

70 degrees and the fresh cut grass was wet. But there are no perfect conditions for what we were about to do.

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COP

No COP this morning. Which is ironic, since the name of the exercise was Wheel of Misfortune and there was a lot of pain involved.

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The Thang

Run 400 meters
10 Thrusters with coupon
Then complete the following circuit, doing a rifle carry with your coupon 25 yards to each station, do the exercises, then rifle carry back to the flag, 10 more thrusters.
Station 1: 25 Decline Merkins (okay, we’ve got this)
Station 2: 25 Blockees (That’s a cute name. How hard can it be? Wait … you mean Man Makers? Fu…….)
Station 3: 25 Weighted Squats (okay, getting it back. We can do this)
Station 4: 25 Kettlebell Swings (if I do a few extra of these, can I skip the rifle carry?)
Station 5: 25 Vertical Block Chest Press (my shoulders appreciate the variation, VBCPs)
Station 6: 25 Alpos (cross-armed upright row)

After the last set of thrusters following station 6, start over with the 400 meter run and repeato. Goal is maximum reps in 43 minutes.

COT

Blue delivered the COT, a meditation on the first line of Psalms 46: 10: “Be still, and know that I am God.” He also asked that we consider the statement: “I can be present and not be in His presence, but I can not be in His presence and not be present.” (YHC offers apologies to Blue for the paraphrase).

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Moleskin

Blue wasn’t just at the front of the pack this morning, he pushed himself and the rest of the PAX. Excellent job, Blue.

QIC:  Dundee

Date: 09/07/2020

PAX: Ramrod, Sousa, Purple Rain, DNF, Magnum, Milkman, Radiohead, Bernie, Money Ball, Burrito, Sunburn, FNG-Rachel Ray , Ascot, Sunscreen, Doodles, White Lightning, Cleaver, John Doe, Snatch, Sidekick, Oil Can, Skitch, Free Time, Backfire, Dolly, Deer Jack, Lanyard, Teacher’s Pet, Four Eyes, Hasbro, Xena, Hambone, Soaker, Gusher, Mr. Clean, Three Skin, Iron Butt, Mayhem, Gaylord, U-Turn, FNG-Fly Rod, Madoff, Tomahawk, Blue, FNG-HIPAA, Recycle, NordicTrack, Back Pew, Omaha, Roomba, Blindside

AO: Detention 

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Conditions

Perfect. Clear. 60 degrees. Just like I planned it.

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COP

SSH x20 IC
Forward Fold OYO
Willy Mays Hays X12 IC
Burpees x5 OYO
SSH x15 IC
Shoulder Blasters IC x15 each exercise

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The Thang

Dora Corners Relay style

PAX split up into groups of four. There were three stations, each with a list of exercises to be performed for 400 reps total per group. All Pax run to first station together and leave a Pax from each group to start on those reps. Three remaining run to second station, leaving a Pax to start those. Two remaining go to third station. One starts exercises. Last Pax runs to first station and takes over reps from first Pax, who runs to second station to relieve second Pax and so on until all reps are complete.

Station one (400 reps each):
Dive Bombers
Merkins
Carolina Dry Docks
Overhead claps

Station two (400 reps each):
Hillbilly Squats
Reverse Lunges
Jump Squats
Pickle Pointers

Station three (400 reps each):
Mountain Climbers (count right leg)
Reverse crunches
Plank Jacks
Groaners

COT

In 1995, Yellowstone National Park was facing ecological disaster. An overabundance of elk was changing the environment in ways even the rangers and ecologists didn’t understand. To resolve this, they released a pack of 8 wolves in the park. They didn’t hem them in to a specific fenced area of the park, they released them to just be wolves and do what wolves do. The wolves hunted the elk and then the unexpected started happening. Not only did the elk herds thin, they changed their behavior. As a result, some of the trees and other flora began to grow abundantly. In doing so, the beaver population started to recover. The beavers built dams. those dams created freshwater pools that aided in reinvigorating the fish in the area. It also restored water to the water table and aquifers under the park. That improved irrigation in other areas and helped the plantlife recover there, which attracted other wildlife that had been sparse recently to return to the park.

In 2016, F3 released a pack of wolves into Chattanooga. Those wolves did wolf things, and as a result, four years later, the city has 16 AOs — about to open another — and has attracted a community of men and developed those men into leaders.

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Moleskin

YHC would like to express regret in choosing dive bombers. My sincerest apologies to all who did Iron Pax the following day.

QIC: Dundee

Date: 08/02/2020

PAX: Ducktales, Blue, Ponce, White Glove

AO: Shot House

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Conditions

75 degrees and 98% humidity at 5AM. The air was heavy with moisture and groaning.

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COP

Circle of Pain? Life is pain, Highness. Anyone who says differently is selling you something.

The Thang

Courtesy of the sick minds of F3 Greenwood:
Three burpees at the top of each minute. In between (in order, not progressing from one exercise until all reps are completed on the previous exercise):
* 50 hand release release merkins
* 100 leg raises
* 150 jungle boy squats
* 200 BBSUs
* 125 lunges
* 1 cry for the sweet release of death
* 125 more lunges

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COT

Unfortunately, the constraints of time, and being (politely) chased off by school faculty removed any opportunity for a a COT, but if given different circumstances, YHC would have offered pearls of wisdom, such as “Ice, when applied to a knee or other joint in intervals of 20 minutes on, 40 minutes off, can reduce swelling” and “ibuprofen can also be used to reduce swelling, as well as general pain.”

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Moleskin

“We signed up for this. On purpose.”

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News

Convergence coming Labor Day as the official launch of Detention.

This was detention before detention was cool (Detention becomes cool officially September 7th, 2020).

QIC:  Dundee

Date: 08/27/2020

PAX: Ducktales, Hasbro, U-Turn, NordicTrack, Blue, Roomba

AO: Huey

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Conditions

A warm morning, perfect for laying in tall, soaking wet grass.

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COP

SSH x20 IC
FF (just the one)
WMH x10 IC
LBACs x 15 IC
LBACs(Reverse) x 15 IC
Overhead Claps x 15 IC
Seal Claps x 15 IC

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The Thang

Circle up around the flag

Core Circuit

YHC promised no running, and he delivered on that promise. PAX circled the flag and went through a 12-exercise circuit (almost) 5 times.
Each exercise is performed for 30 seconds, with 5 seconds between them to get in position for the next. There’s a one minute recovery period where the PAX jogs in place (but doesn’t run. No running).

Heel Taps
Reverse Crunches
Peter Parkers
Supermans
Leg Raises
Hello Dollies
Merkins
Burpees
Elbow Plank Toe Taps
Gorilla Humpers
Carolina Dry Docks
Pickle Pointers

TIME

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COT

In the TV series Lost and in C.S. Lewis’s Chronicles of Narnia, the Lamppost is where the characters go to re-orient themselves before heading off in the direction of their purpose. Likewise, F3 is the lamppost, not the purpose. Use these mornings in the gloom and your shield locks with your brothers to re-orient yourself so that you can head off well-guided toward your true purpose.

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Moleskin

Fair bit of grumbling, but not enough. Next time we run this circuit, we’ll do 45 seconds per and cut out some of the more relaxing exercises.

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News

First Iron Pax workout coming up next week. Shot House will host the IP workouts on Wednesday in September, with Detention being an alternative workout for those not wanting to do IP.

Detention’s official launch is Labor Day, September 7th, kicking it off with a convergence and a breakfast afterwards.

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QIC: Dundee

Date: 08/10/2020

PAX: NordicTrack, Recycle, Truck Stop, Blue, Hambone, Gusher, Prosciutto, Burrito, Pediasure, Afterbirth, Pomade, Holy Kiss, Laces Out, Pound Dog, Whittler, Shrinkage – FNG, Snow Patrol, Jenny Craig

AO: Smackdown

Conditions

A refreshing 66 degrees. Cool, wet grass to lubricate the BBSUs.

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COP

SSH – 15 IC
FF – 10 IC
Willy Mays Hays – 10 IC
Imperial Walkers – 15 IC
Shoulder blasters – 15 IC (each exercise)

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The Thang

Pax start at goal line.

Dash 100 yards (opposite goal line). Do 100 SSHs. Mosey back.
Each time Pax returns to starting line, do 5 burpees.
Dash 75 yards (opposite 25). Do 75 squats. Mosey back.
Dash 50 yards (midfield). Do 50 BBSUs. Mosey back.
Dash 25 yards (25 yard line). Do 25 merkins. Mosey back.

Pax will do 10 squats, 10 BBSUs, 10 merkins in rotation until 6 is in..

Reverse of first round. Pax does 5 burpees every time they reach the goal line.

Bernie 25 yards. Do 25 merkins. Mosey back.
Bernie 50 yards. Do 50 BBSUs. Mosey back.
Bernie 75 yards. Do 75 squats. Mosey back.
Bernie 100 yards. Do 100 SSHs. Mosey back.

Play Moby’s “Flowers” and do squats, going up on “Bring Sally Up” and down on “Bring Sally Down.”

Rock – Paper – Scissors. 2 Pax in plank position play against each other. Loser does a burpee. Winner does a merkin. Next round, 2 burpees, 2 merkins, and so on. Hold plank through all rounds.

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COT

With school resuming and so little information available about what to do and how it will go, QIC challenges the PAX to listen to the M, not to find a way to solve her problem, but to understand what she thinks is important in that moment, then find ways to take other things off her plate so she can focus on the “big thing.”

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Moleskin

Rock Paper Scissors isn’t as much fun as I remembered.

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News

Pound Dog VQ on Thursday. Get signed up for the IronPax.