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Slow & Steady Freddy @ The Boneyard by VSquared- 07/02

QIC: VSquared

Date: 07/02/2019

PAX: The Count, Iron Butt, Dirk, Vila, Candu, Ducktales, Sunburn, Bookworm, Peanuts

AO: The Boneyard

Conditions

A Fine Gloom

COP

  1. Rise & Shine Yoga Sequence (via Vila)
    1. Forward fold x10
    2. Upward dog x10
    3. Downward dog x10
  2. Willie Mays Hayes x10
  3. Imperial Walkers x20
  4. Merican’ x40
  5. Side Straddle Hop x30 (last x10 Double time)
  6. Mosey around baseball diamond then to little tennis courts while doing some high knees and butt kickers.

The Thang

Slow it down, stay in cadence.
Slow & Steady Freddy
Slowing it all down. Taking some good breaths. Consistently moving. Staying cadence with those around you while you hold the position. All of this is part of doing life well and being in community, why not practice it here on occasion.

    1. Legs (Tennis Court):
      1. Indian Lunges around the court.
      2. Bear Crawl Suicides with +5 Mercan’s in each line.
      3. Slow Squats x30
    2. Arms (Mini Workout Station):
      1. Mosey to retaining wall below T-court, line up, do Line O’ Dips count up by twos to 10 at a time (start once the guy in front of you hits his first set, then the guy in front can rest in dip position until others finish, too)
      2. Mosey to little workout area split up
        1. Pull Ups x10 (get a friend if you need assistance);
        2. Leg presses;
        3. Mercan’s on the unstable platform;
        4. Angle Ups;
        5. Sitting Butterfly Machine.
        6. Etc. depending on the number of PAX.
      3. Mary @ starting parking lot.

COT

Last time I lead at the beginning of the month I talked about getting back to the basics, and this month it’s been really hard for me with lots of travel and tons of piling up at work. I get really distracted when the odds of accomplishing something that feels significant start piling up against me. I lose sight of the basics.

Two things I got reminded of recently are the Daily Office, or the practice of slowing down and allowing space to be present with your higher power, and the practice of Sabbath. Both of these are there to give us a true taste of freedom, and for me, this last month has needed those little things to keep drawing me back to faith.

It’s needed some harder things, too, like deeper struggles with lust and fantasy, higher levels of depressive tendencies, and anxiety at work. But by my God’s Grace those things now push me towards my higher power most the time, and many times it’s on my Sabbath when for no other reason sometimes than being exhausted I get a sweet taste of faith is really about. Not just rest, much less laziness, but the balance of allowing oneself to be truly used and then finding the in-clings of a job well done.

I’m far from mastering this balance, and this last month I’ve been reminded of that. But I have also found a deeper more sustained desire for that balance, and I’m encouraged by that. I hope you all will join me in seeking it more and more today and throughout your weeks.

Moleskin

We all need others besides us sometimes, so don’t leave anyone in the dust that’s trying.

News

See Slack for upcoming event announcements and details.

Recent Backblasts

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    Game Day – Wiffle Fut

    QIC: Sidekick

    Date: 06/29/2019

    PAX: Milkman, Uncle Fester, Back Pew, Cow Bell, Threeskin, Venus, Sunburn, Loco, Candu, Peanuts

    AO: landfill

    Conditions

    72 and humid.  Shocker

    COP

    SSH ICX20; Forward Fold ICX10; SSH ICX15; Slow Squats ICX12; Left over Right ICX10; Right over Left ICX10; Mercans ICX15; Willie Mays Hays ICX12

    The Thang

    Wiffle ball

    Wiffle ball was fun.  Split into 3 teams with two teams in the field while the other hit.  3 Burpee penalty for any strike out for batters; 3 burpee penalty for each run given up for the fielders.

    Captains were Threeskin, Peanuts and Sunburn.  Threeskin had the first pick followed by Sunburn then peanuts.  

    Peanuts took the first bat and the team plated a single run.  Sunburn was next and took a goose egg.  Team threeskin scored a pair and took the lead after inning 1.  Peanuts plated another solo tally in the second and final inning to tie it up.  Team Sunburn also plated a run but it was too little too late.  Team Threeskin walked it off in fashion on a missile off the bat of Sidekick for a 4-2-1 victory.  Oh the DRAMA!

    The game was not without incident.  Peanuts tried to stretch a single into a homer and was pegged out at home.  He was unaware of the pegging rule which he later googled and found to be accurate.  As with all of our games with bases there were multiple wipe-outs and potential injuries.

    Futbol

    we then transitioned to Futbol.  Slightly modified to no goalies which again caused some controversy.  It was Peanuts again who decided to use his God given homosapien advantage (aka hands) to stop shots on two different occasions.

    The game was tight with Team Milkman using a more technical approach while Team Loco was driven by the magical wizadry of Loco’s feet.  

    There was a shot from midfield that arced and curved into the net and an actual cross that found its mark to be deflected into the net.  So, it did appear like a real sport at times.

    The game ended in a 5-5 tie.  There were no legitimate injuries, only the normal futbol flops

    COT

    Be safe and remember what the Holiday is for.  Have a good weekend

    Moleskin

    Covered most of this in the beat report above

    News

    7/4 Convergence at the beast.  7 AM

    Fallen 5 Ruck a thon on 7/13 at the Dame.  7AM

    Recent Backblasts

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      How I Learned to Stop Worrying and Hate the 10 Count

      QIC: WuzntMe

      Date: 7/1/2019

      PAX: Early Bird, MaYhem (R), Sparky (R), Fastlane, Oiler, Peanuts, Sidekick, Focker

      AO: Beast Ridge

      Conditions

      Warm, muggy. It’s July, so…

      COP

      Mosey from flags to the first parking lot. Bernie, Karaoke, High Knees, Primetime to circle up around lightpost.

      SSHx 25
      10 HalfBurpees
      SSH x 25
      10 HalfBurpees
      Forward Fold x 30
      Left over Right x10
      Right over Leftx10
      Merkins IC x 15

      _Randy_
      LBAC x 20
      10 Count
      Reverse LBAC x20
      10 count
      Shoulder Presses x20
      10 Count
      Chinooks x20
      _recover_

      10 bulgarian half squats, left and right
      5 burpees OYO

      The Thang

      Mosey back to first pavilion. Line up for wall sits and Threeskin’s Cookie Jar. If break needed, PAX were encouraged to do five merkins, then reclaim air chair.

      Pass jar back and forth x4
      Pass jar back and forth x 4, with five merkins after pass
      pass jar back and forth x 4, with five shoulder presses with jar
      pass jar back and forth x 4, hold jar straight out for 5 count

      Recover. Indian run down to Fastlane’s Love Shack.

      Grab a table. All exercises control freak (YHC calls up, pause, calls down):
      10 reverse rows/stargazers – hold 10 count on last rep
      10 decline merkins – hold 10 count on last rep
      10 dips – hold 10 count on last rep
      10 stargazers – hold 10 count on last rep

      Indian Run back to flags. 

      Circle up – hold plank.
      Ring of fire right (left hand down, right hand on shoulder of man next to you, until full circle complete) – hold for 10 count
      Ring of fire left- hold for 10 count.

      Time.

      COT

       CIRCLE OF TRUST:  YHC encouraged PAX to stretch their skills and limits for the rest of the year. 2019 is almost over. Redouble your commitments, and try to do difficult things.  If you think you cannot do something, then you cannot. 
      BALL OF MAN: Prayers for Fastlane’s wife’s grandmother. Prayers for the rest of the year. Prayers for family. 

      Moleskin

      MaYhem is suspicious as to how I know both of his daughter’s boyfriends; they used to go to church with me. I still go to church, MaYhem. Just sayin’…

      Sparky and Oiler are trying to figure out how to plant F3 in Dalton. They’ve got a park picked out, but need more PAX coming to Chattanooga first…

      Sidekick encouraged us to beat his posting record this year. 

      Everytime I’ve brought the Cookie Jar, Threeskin is a no-show.

      We all miss Djibouti.

      News

      7/4 convergence, rucking ruckers who ruck for the Fallen Five.

      Recent Backblasts

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        “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

         

         

          Posted on

          A Morning of Pole Dancing – 9-Volt

          QIC: 9-Volt

          Date: 06/29/2019

          PAX: Steam Engine, Topless, Fast lane, Snooze Button, Rug Doctor, Schnitzel, Clothes Pin, Deep Dish

          AO: The Battery

          Conditions

          Moist

          COP

          Mosey to the greenway.  SSH x 20 IC,  Windmill x 15 IC, Baby arm circles Fwd x15 IC, Rev x15 IC,  Seal clap x15 IC, Forward fold x15 IC

          The Thang

          10 Poles & 10 Dances
          At pole 1 is a list of exercises with a starting quantity and an increment.  Starting with first exercise PAX proceeds to each pole adding to the quantity.  Anyone finishing early must proceed to the next pole by means of a standing broad jump until the six passes them.  After which they can mosey.  After each set of 10 poles PAX moseys to the pavilion for 1 minute intervals of (1) Star Gazers, (2) Dips, (3) Step ups. Then mosey to 1st pole and proceed with next exercise.
          1.  Merkins  Qty = 5  Inc = 2
          2. Squats     Qty = 10 Inc =2
          3. Mountain Climber  Qty = 5 Inc = 2
          4. Captain Thor  Qty = 1  Inc = 1 

          COT

           Counterama, Namerama

          Moleskin

          Nobody thought to tell Topless that Saturday workouts start at 7:00am so he was waiting when I showed up at 5:45 to do my last minute planning

          News

          Convergence at Camp Jordan on the 4th

          Recent Backblasts

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            Adventure in the Park: Hill City – She Shed – 07/02

            QIC: She Shed

            Date: 07/02/2019

            PAX: Sunshine, Back Pew, Chief, Goose, Skitch, Ringwald, Money Ball, Bed Pan, Blind Side

            AO: Hill City

            Conditions

            A humid 73 degrees. 

            COP

            Forward fold
            Willie maze haze
            Partner quad stretch
            Broga
            Moroccan night club
            Shoulder press
            Cherry pickers
            Overhead clap
            Seal clap
            Mericans – 15
            Shoulder taps – 10
            Dry docks – 10

            The Thang

            Adventure in the Park

            5 light poles 5 benches with partner
            Him and a partner mozie around the sidewalk stopping only at the 5 marked benches and 5 marked light poles
             
            Bench workouts:
            Round 1
            Incline Merkin – 10
            Round 2
            Decline Merkin – 10
            Round 3
            Tricep Dips – 10
             
            Light pole workouts:
            Round 1
            Little baby crunches – 10
            Rounds 2
            Side straddle hop – 10
            Round 3
            Jump squats – 10
             
            Field of dreams:
            Partner up and follow the instructions. Once both partners have completed both tasks move to the next round.
            Round 1
            Bear crawl down, crab walk back (him squats)
            Round 2
            Duck walk down, backwards lunge back (him leg raises)
            Round 3
            Karaoke down, Bernie back (him burpees)
             
            Ring of Mary
            Each PAX calls out a core workout to finish us out. 
             

            COT

            Be there for each other. Seek out those in need and reach out to them in council. There are more of those around you hurting then you realize. As a leader it is important to have prepared advice and council for those you lead. This doesn’t always have to be a word from you but could also be a direction to those who can help.  

            Moleskin

            Chief dug the play list. Back Pew couldn’t decide if the workout was hard or easy until the end…he ended up considering it a tough workout. 

            News

            NO HILL-CITY WORKOUT ON THURS. JULY 4th. THERE WILL BE A CONVERGENCE AT BEAST RIDGE

            Recent Backblasts

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              Hurricane Hacksaw

              QIC: threeskin

              Date: 06/28/2019

              PAX: 9 Volt, FNG-Baby Shark, Bernie, Clothespin, Cowbell, DNF, Escobar, Fastlane, Focker, Jazzy Jag, John Doe, Madoff, Mayhem, Peanuts, POS, FNG-Roll Back, The Count, Toe Tag, Wuzntme

              AO: Hacksaw

              Conditions

              High pressure system meets a low pressure system over the Atlantic and started to spin…

              COP

              SSHs, Imperial Walkers, and Moseys to demonstrate the path of the Hurricane. 

              The Thang

              Count off to 3.  Go to your Station, listen to the timer!  GO!!!

              Station One: 

              Round One:
              Merkins
              10 + Run one leg and back
              20 + Run two legs and back
              10 + Run all three legs

              Round Two:
              Mountain Climbers
              10 + Run one leg and back
              20 + Run two legs and back
              10 + Run all three legs

              Round Three:
              Wide Merkins
              10 + Run one leg and back
              20 + Run two legs and back
              10 + Run all three legs

              Station Two: 

              Round One:
              Squats
              10 + Run one leg and back
              20 + Run two legs and back
              10 + Run all three legs

              Round Two:
              Squat Thrusts
              10 + Run one leg and back
              20 + Run two legs and back
              10 + Run all three legs

              Round Three:
              Reverse Lunges
              10 + Run one leg and back
              20 + Run two legs and back
              10 + Run all three legs

              Station Three: 

              Round One:
              Curls
              10 + Run one leg and back
              20 + Run two legs and back
              10 + Run all three legs

              Round Two:
              Military Press
              10 + Run one leg and back
              20 + Run two legs and back
              10 + Run all three legs

              Round Three:
              Triceps Extension
              10 + Run one leg and back
              20 + Run two legs and back
              10 + Run all three legs

              COT

              Counted to 20, Named off, 

              FNGs:
              Baby Shark
              Roll Back
              Walking Dead…

              T-Rex showed up from a long Run…

              F3 = Magnet – Glue – Dynamite 

              Make the important stuff a priority! 

              Moleskin

              Lots of Grass

              Cant feel my face…

              News

              Converge at Beast Ridge on July 4th

              Recent Backblasts

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                The Final Speed Bump

                QIC: Speed Bump

                Date: 06/27/2019

                PAX: Prosciutto, Funny Bone, Blindside, hobo, Sunburn, Angus, Sunshine, Red Tees, Sidekick, Dirk, Back Pew, Laces Out, Chief, Otis, Candu, Bookworm (Willy Loman), Skitch, Iron Butt

                AO: Hill City

                Conditions

                Due to Speed Bump’s moving arrangements and other activities related therein, the remaining content will be purposely left blank until -or- unless Speed Bump finds time to complete this . So long, my friend.

                -Prosciutto

                COP

                The Thang

                COT

                Moleskin

                Speed Bump moving to Asheville, NC

                News

                Recent Backblasts

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                  The horse you rode in on

                  QIC: ducktales

                  Date: 06/27/2019

                  PAX: the count, hasbro, milkman, geeksquad, u-turn, hector, Mr. Clean, she shed

                  AO: the Huey

                  Conditions:

                  The crickets were chirping, 3/16th wheel of cheese glowing in the sky, not as cloudless. 68 degrees and windless. The grass was not wet at all…… ahhh hahaha

                  Warmarama

                  Mosey lap,

                  calf stretches (these were be very important for donkey calve raises)

                  10 burpees

                  20 mericans

                  21s

                  Penalty burpees

                  21s Smurf jacks

                  Penalty burpees

                  10 diamond mericans

                  Mosey

                  Now we are warm

                  grab a coupon, Partner up for …..

                  The Thang

                  Moving Olympic weights while partner bear crawls, crab walks, then crawl bears, then Moseys

                  THIS GYM IS FREE

                  VARIOUS DIFFERENT WEIGHTS- rep till partner returns.

                  Donkey calf raises with parter as weight

                  Stations

                  1. Triceps exceptions
                  2. Curls
                  3. Cling and press
                  4. Farmers carry
                  5. Jump rope
                  6. Deadlift

                  Mosey

                  flutter kicks

                  15 burpees

                  Jailbreak!

                  Recover burpees

                  Flutter kicks ic

                  Ww2 sit-ups ic

                  Mosey

                  Partner up for the donkey calf raises.

                  Mosey more!

                  6ish various Mary’s

                  More burpees

                  COT

                  The horse you rode in on. 
                  We have to communicate our concerns and how we want to help or be a part of their lives. Make a phone call when you are upset, if the someone reply’s with a text… bless them the poor millennial. Don’t change your game, call them later or the next day.

                  Great conversation and prayer request from pax. I am honored to be a part of the Huey.

                  Moleskin

                  we completed 21s perfectly… the count counted during 21s said the q stopped counting he didn’t have to.

                  Cling and press is way harder mid beatdown with you are sorta smoked.

                  Plate Farmers carry was slippery for mr. Clean so he switched it up and suitcase carried. She shed just finger lifted the plates…

                  Thank you waterboy for this inspiration of how to make our calves get swoll.

                  Mumble during Mary added burpees

                  The post post hurt 2nd F is strong I have to get exit around 6:15 and haft the pax were still there talking!

                  News

                  F3chatt convergence july 4th

                  Fallen 5 July 13th

                  Recent Backblasts

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                    Dora’s Niece Sacajawea

                    QIC: Sidekick

                    Date: 06/26/2019

                    PAX: Prosciutto, Angus, Mr. Clean, Ducktales, Fissure, Red Tees, The Count, Ohms, Sunburn, She Shed, Chaney, Loan Shark, Milk man

                    AO: Lions Den

                    Conditions

                    69 and humid.

                    COP

                    SSH IC X25; Forward Fold IC X12; Right over left IC X8; Left over Right IC X8; 3rd Grade Exercises IC X12; SSH IC X15; Willie Mays Hays ICX 12; Mercans ICX15; LBAC ICX12; Reverse ICX12; Morrocan Night Clubs IC X12; Shoulder Press IC X15

                    The Thang

                    Most don’t know it but Dora has a long lost Neice named Sacajawea.  She is all about the running so she worked us pretty good.

                    Mosey outside lane a full lap around the track.

                    Dora Round 1

                    1 PAX does 25 squats to set the pace while Partner PAX knocks out as many block curls as possible.  Switch it up.  Repeat until total count of 200.

                    Indian run in outside lane a full lap around the track.

                    Dora Round 2

                    1 PAX does 25 squats to set the pace while Partner PAX knocks out as many block presses as possible.  Switch it up.  Repeat until total count of 150.

                    Indian run in outside lane a full lap around the track.

                    Dora Round 3

                    1 PAX does 25 squats to set the pace while Partner PAX knocks out as many block kettle bell swings as possible.  Switch it up.  Repeat until total count of 100.

                    Indian run in outside lane a full lap around the track.

                    10 Burpees OYO

                    Mary – Pretzel Crunch ICX 8 per leg, LBC ICX15

                    Time

                    COT

                    Appreciate F3 because you could be like our Pal Angus and work out alone

                    Moleskin

                    Lots of good stuff today.  Lots of sweat to ring out of shirts.  Lots of gastro issues today too.  Fissure almost splashed off what was in the wind. 

                    News

                    July 4 Convergence at Beast Ridge

                    Fallen 5 Ruck event at the Dame 7/13 @ 7 AM

                    Recent Backblasts