Posted on

Bur-kin Mania at the Huey

QIC:  Blackout

Date: 7/15/2021

PAX: Doogie, Dundee, Gretel, FNG – Life Alert, Mayhem, Money Shot, Spooner, U-Turn

AO: Huey

Conditions

Foggy and humid. No rain, which was nice!

COP

Mosey 1/4 mile lap to pavilion

  • SSH – x20
  • FF – OYO
  • WMH – x15
  • Arm Circles – x15
  • Reverse Arm Circles – x15
  • Chinooks – x15

The Thang

Bur-kin Interval #1 – 60 seconds work and 15 seconds rest (8 total exercises)

  • Burpees
  • Merkins
  • Bodybuilder Burpees
  • Incline Merkins
  • Kraken Burpees
  • Decline Merkins
  • Burpees
  • Werkins

Mosey 1/4 mile lap

Stationary 11

Performed Box Jumps and Dips on picnic tables in Pavilion. 10 Box Jumps, 1 Dip; 9 Box Jumps, 2 Dips;…..1 Box Jump, 10 Dips

Mosey 1/4 mile lap

Bur-kin Interval #2– 60 seconds work and 15 seconds rest (8 total exercises)

  • Burpees
  • Merkins
  • Bodybuilder Burpees
  • Lunges
  • Kraken Burpees
  • Ballerina Squats
  • Burpees
  • Reverse Lunges

MARY – 2 minutes

  • Flutter Kicks – x15 IC (Gretel)
  • 12 BBSU OYO (U-Turn)
  • Pickle Pointers to time (Spooner)

COT

Talked about vulnerability and the need for vulnerability and stepping outside comfort zone to grow (both physically and spiritually). Talked about Q being first time leading many of the men at Huey and although, Q has done this many times, there is still a vulnerable aspect to leading men you just met in the gloom. Always remember to step outside of comfort zone as the effort of the man defines his character more than the success and failure. If we never step out of our comfort zone and become vulnerable, we will neither see true success OR true failure to grow from.

Teddy Roosevelt Quote: The Man in the Arena speech from 1910

“It is not the critic who counts; not the man who points out how the strong
man stumbles, or where the doer of deeds could have done them better.
The credit belongs to the man who is actually in the arena, whose face is
marred by dust and sweat and blood; who strives valiantly; who errs, who
comes short again and again, because there is no effort without error and
shortcoming; but who does actually strive to do the deeds; who knows
great enthusiasms, the great devotions; who spends himself in a worthy
cause; who at the best knows in the end the triumph of high achievement,
and who at the worst, if he fails, at least fails while daring greatly, so that
his place shall never be with those cold and timid souls who neither know
victory nor defeat.”

Moleskin

It was determined early on that weighted vests and burpees/merkins “ad nauseum” (Mayhem) do not go well together. It was also determined and mentioned that there are different muscle groups other than the muscles in the chest just to make sure Q knew that.

We got a sweet picture of the Helicopter with light and fog shining in. CCR war songs were played during the intervals, almost like Q read the mind of Ducktales before seeing Slack….

At the end of the workout, Gretel put his stamp of approval on the “total body” beatdown this morning. I am almost certain that means it sucked really bad…..

Q called an audible on second interval set to do some squats and lunges. Didn’t feel right to ask PAX to do something for 60 seconds when I could barely lift my own arms in the merkins position by that time!

News

Fallen Five ruck this Saturday at the Dam; 0700 beatdown followed by Ruck event with 3 other beatdowns sprinkled in.

Talked 3rd-F: Legacy park cleanup and Chubby’s

August 17 Blood Drive event coming up for Captain Wafer’s daughter at St. Peter and Paul Basilica downtown Chattanooga

Recent Backblasts

    Posted on

    Mt. Everest

    QIC:  Clothespin

    Date: 07-10-21

    PAX:  Mutton Buster, Man Bun, 9 Volt, Mrs Baker, Conjugal Visit, Tin Snip, Pipeline, Abercrombie, Thin Mint

    AO: The Battery

    Conditions

    Humidly sucky

    COP

    Mosey around Greenway to Parking Area
    Third Grade Exercise 15 in cadence
    SSH 20 in cadence
    Willy Mayse Hayse 14 in cadence
    Little baby Arm circles forward (thumb up) 15 in cadence
    Little baby Arm circles reverse (thumb down) 15 in cadence
    Cherry Pickers 15 in cadence
    Moroccan Night Club
    Seal claps 10 in cadence

    Grady Corn

    In memory of Grady Pitstick, aka “Quikrete”, who passed away a year ago. He was only 30 years old, and the son of another member of the Knoxville PAX, Brian Pitstick, aka “Sparkler”. “Grady Corn” is a acombination of Grady’s name and “Candy Corn”, which was an exercise Grady brought to us that became his trademark. It is a shoulder warm up that can become a full-on exercise with enough reps. Hereis its description: Four-count exercise that begins in a standing position with your arms together, straight out in front of you. Swing your arms back to a “T” formation, then over your head to form a triangle, then back down to a “T”, and then back to the starting position. 25 reps makes for a good shoulder warm up. At 50 reps the mumblechatter starts to dwindle. Groans of pain begin at about rep 75, which should be taken by the Q as encouragement to keep going to 100.

    The Thang

    Autobahn 5 sets

    Go to grassy area where flags are at. Start on Dog park side. Autobahn is a crawl using only your upper body no leg help whatsoever.

    Autobahn to Greenway do 5 Merkins

    Autobahn back to Dog Park do 5 Jump Squats

    Do 5 sets!

    Cut A Flip 10 sets

    Alternating between 5 Merkins and 5 Big Boy Sit-ups, flipping between the 2 exercises over and over, no rest. Can be performed until a specific number is reached, ex. 100 Merkins and 100 Big Boys; or can be used in an AMRAP scenario that is timed such as 1 Minute or waiting for partner to complete a movement.

    Danger Zone

    PAX performs side straddle hop while Danger Zone by Kenny Loggins plays in the background. Everytime the words danger zone are heard PAX does single squat then resumes side straddle hop. End result is 3 and a half minutes of SSH with sporadic squats

    Everest

    Find a set of stairs or a hill. Lunge up one step, perform 1 squat, lunge up with other leg, perform 1 squat, repeato to top. Works best with many steps or sizable hill.

    CPRs 25 reps

    Combination of 3 Arm exercises with Cinderblocks. Starting position like doing curls and done all together in a 4-Count cadence: 1 = “C”url, 2 = Overhead “P”ress, 3 = Tricep “R”aise (i.e. extension), 4 = Return to starting position.

    Curb Alpert 25 reps

    Pax in push up position alongside curb, and walk hands up and down the the curb as if they are drumming like the legendary Herb Alpert

    Dominoes

    Preferably performed in a parking lot with a row of curbs (can also be done on ground). Line up 1 or 2 PAX per curb down the parking lot, entire PAX side planks on curb with left hand high, starting at one end, first PAX rotates to regular plank position for set number of Merkins, first PAX then holds regular plank and next PAX rotates down for Merkins, and so on down the line. Once the entire PAX is in regular plank position, the entire PAX reverses and starts again with right hand high. Repeato as desired. When done properly the PAX should resemble dominoes slowly toppling over. Best for a larger PAX.

    Imperial Squat Walker

    Cruel cousin of the Imperial Walker. This 4-count exercise starts with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow. Q should be mindful to count at a pace that allows/encourages a nice, deep squat. Rushing the count produces girly squats.

    COT

    Remember you alway have support in F3.

    Moleskin

    Lot of talk about digging ditches during the Autobahns. All I saw were tiny paths that barely laid the grass down…..

    News

    [Fill in News, Upcoming Q’s, Events, etc.]

    Recent Backblasts

      Posted on

      Decomposing Burpees

      QIC:  Tatonka

      Date: 07/12/2021

      PAX: Oui Oui, AOL, WEBLOW, WuzntMe, M.I.A., Tube Squeeze, SeaGull, Uncle Joe, Toe Tag

      AO: Hacksaw

      Conditions

      70’s with some wet ground from the night’s rain. No rain during the beatdown though so we had that going on for us!

      COP

      SSH x 15 IC

      Forward Fold OYO

      Willie Mays Hayes x 16 IC

      Quad Stretch

      LBAC x 10 IC

      Reverse LBAC x 10 IC

      Chinooks x 10 IC

      Seal Claps x 10 IC

      Moroccan Night Clubs x 10 IC

      Cherry Pickers x 10 IC

      Calf Stretches OYO

      The Thang

      Decomposing Burpees

      1. Navy SEAL Burpees x 2 min

      200m run

      1. Mountain Climber Burpee x 2 min

      200m run

      1. 8 count body builders x 2 min

      200m run

      1. Burpees x 2 min

      200m run

      1. Royal Jumping Burpee (a merkin-less burpee with a jump and clap at the end) x 2 min

      200m run

      1. Royal Burpee (apparently the OG traditional burpee; no merkin, no jump, no clap) x 2 min

      200m run

      1. Air Squats x 2 min

      200m run

      1. Plank x 2 min


      Circle up for some Mary for time

      Scissor kicks (Oui Oui)

      Pickle Pointers (AOL)

      Little Baby Crunches (WEBLOW)

      Boat Canoes (WuzntMe)

      Run a lap (M.I.A.)

      COT

      The Father’s Day sermon at my church was all about lawns and weeds. It’s not enough to just kill the weeds and hope the lawn will look better and prosper. You must reseed the lawn in order to get newer healthier grass to grow in place where the weeds once were. If you don’t reseed the bare spot, the weeds will just come back. Furthermore, a small weed doesn’t stay a small weed for very long. Very quickly it will multiple into numerous bigger weeds if not addressed soon enough. The spiritual metaphor is that it’s not enough to just remove weeds (sin) from our lives, we must replace it with better and healthier actions to live a more Christ like life.

      The exercises we completed “got easier” as we removed a component from the prior exercise. For example, the Navy SEAL burpee consists of three merkins and a mountain climber movement on each leg. The following exercise, the mountain climber burpee, removed two of the three merkins from the prior exercise. Likewise, the eight count body builder that followed removed and replaced the mountain climber leg movement with a plank jack. This pattern continued with each subsequent exercise until we were just in the plank position.

      As we progressed through the exercises, we weren’t just removing a component and sitting around doing nothing. We replaced what we removed with something that still made us better and helped us improve ourselves. Likewise, this is how we should remove sin from our lives and replace with actions that continue to help us grow spiritually into healthier stronger Christian men.

      Moleskin

      At one point, Q was referred to as John Doe, Jr. because the thang seemed to focus around a single exercise. The Q is not sure if this was intended to be an insult but took it as a compliment anyway.

      Oui Oui was quick to point out that a burpee (or any variation thereof) is an excellent full body workout. The Q appreciates this open minded approach.

      “2 minutes at my house doesn’t ever last this long” – AOL

      There was some chatter about proper burpee form, whether a merkin is involved in a traditional burpee, whether there is a jump and clap at the end, etc. etc.

      It turns out the originator of the “burpee” was named Royal Burpee (I looked it up on the internet, so it’s probably true). His OG burpee consisted of no merkin and no jump or clap; just an outward thrusting of the feet into a plank position.

      News

      Fallen Five convergence at The Dame/Hot Dam/Dam straight/Frankly my dear I don’t give a Dam this Saturday 7/17/21 from 0700-0800. Fallen Five ruck to follow immediately afterwards.

      3rd F opportunity at Chubbies on Monday nights. Reach out to John Doe if interested and available to serve.

      2nd F opportunity this Friday 7/16/21 at 1600 at the Fountainhead taproom. Out of town PAX that are in town for the Fallen Five event will also be invited and encouraged to attend for some 2nd F.

      Recent Backblasts

        Posted on

        Mt. Crushmore Christened with Sweat


        QIC:  Dundee

        Date: 07/07/2021

        PAX:  8 Seconds, Boner, Chunks, Cleaver, Happy Ending, NordicTrack

        AO: Detention

        Conditions

        A very light, very welcome drizzle. It was as if the sky just couldn’t hold even a drop more humidity and started sweating itself.

        COP

        Mosey with a coupon to the bottom of Mt. Crushmore.

        SSH 25 IC
        WMH 10 IC
        3GE 10 IC
        Shoulder blasters
        Imperial Walkers x 15

        The Thang

        Round 1:
        50 curls with the coupon.
        Rifle carry to the top of the hill.
        50 more curls.
        Hold plank for the six.
        Mosey down the hill unencumbered.

        Round 2:
        50 pickle pointers.
        Bear crawl to the top of the hill.
        50 more pickle pointers.
        Hold plank for the six.
        Mosey to the bottom of the hill with the coupon.

        Round 3:
        50 shoulder presses with the coupon.
        Lunge with coupon to the top of the hill.
        50 more shoulder presses.
        Hold plank for the six.
        Mosey down the hill without coupon.

        Round 4:
        50 mountain climbers (hard count).
        Bernie Sanders up the hill.
        50 more mountain climbers.
        Hold plank for the six.

        Round 5:
        50 pickle pounders.
        Jailbreak up the hill.
        50 more pickle pounders.
        Mosey back to the flag with coupon.

        COT

        YHC was proud to name NordicTrack as co-AOQ for Detention. Reliable, consistent, faithful, his Q workouts always focus on leaving no man behind and no man where you found him — he’s the definition of a HIM that should lead an AO forward. Detention is in good hands.

        Moleskin

        YHC debated bringing a soundtrack and decided against it. It was the wrong choice. We tried to fill in with some a capella, but no one was in a singing mood. Lung capacity was at a premium.

        We didn’t take a vote, but the Mt. Crushmore name stuck. Hat tip and T-claps to Roomba for coming up with it. Shame he wasn’t there to ‘enjoy’ it.

        News

        Habitat for Humanity on Saturday, 7/10.

        Fallen Five CSAUP at the dam 7/17. Beatdown led by Gretel 7-8, followed by a ruck to the recruitment center and back with more beatdowns along the way.

        Posted on

        Murder Bunnies Communicate Swiftly and Non-Verbally; THEY WILL END YOUR ASS

        QIC:  Prosciutto

        Date: 07/06/2021

        PAX: Zima, Yellow 5, Whittler, Warlord, The Count, Red Raider, Recycle, Pound Dog, Pediasure, Old School, Mansiere, Manscaper, Jorts, Holy Kiss, Gusher, Friday, Croc Doc, Catfish, Burrito, Blow Pop, A-A-Ron

        AO: SmackDown

        Conditions

        An illustrious morning illuminated by the moon’s obvious crescent, PAX exuberance and candor, and a third thing which I shall leave blank here only for the purpose of having a tertiary item in a list of things; for anything in a trinity must be fantastical and pure;;; book-ended by multiple (3) semi-colons only to annotate such ;;;perfection;. ;;Opinions were provided freely -that which may or may not have been indicative of the group’s general consensus – but nevertheless, they were accepted. Feelings were not hurt because collectively we chose not to feel those feelings today; despite the conjuring that slow-dance R&B may incite for a man in his mid-40s considering life’s missteps and about what could have been in grade school whilst attending a mixed-gender school sanctioned extracurricular event in the late 90s (note: goes without saying, this reference only applied for those ambitious enough to attend a school with more than one gender – he or she). I’m certain I missed a semi-colon in that last sentence amid the run-on blathering; but here we are, alive and well to tell of the stories that we once knew with a nod to the future in how we can improve.

        Some would say there were too many in attendance this morning, but based on what I saw – nothing could be further from the truth. The number was nice enough to compliment a larger aggregate, which could be flipped and turnt upside down and would still be nice. It felt nice, it looked nice, it was nice nice nice. Simpatico, grazie!

        Of course, we couldn’t move forward with the events without some sort of notice of inherent risk, pronounced both broadly and ineffectively seemingly without any direction or purpose. You see, I was more wrapped up in sharing neat facts on “This day in History” than to keep the people I hold dearest to my heart safe in the gloom; so excited, that I almost prematurely spewed facts without making the pax work for it. So, words were used in the “disclaimer” that do not appear in any formal F3 disclaimer written regarding personal safety. What was said certainly was not legally abdicating, nor was it sensible by any means, nor was it even coherent. My poor1 attempt had been a failure, but it was to no one’s fault but my own. After an appropriate haranguing by the PAX within earshot, little was left to do than to just get on with it. And so we went forth as things could not get worse from here.

        1 understatement

        COP

        Circle around the flag and proceed with a standard COP (10x of everything)
        FWD Fold
        WMH
        SSH
        ST Merkins
        Plank Jacks
        Mtn Climbers
        SSH (again)

        The Thang

        Remaining in the Circle of Trust position, Old Glory as the center, exercises were suggested for all to complete; once all are complete, murder bunny from your position to the flag and back as penance for completion;; ;wait;; for six

        50-40-30-20-10
        Air Squats (50)
        BBSUs (40)
        Merkins (30)
        Bonnie Blaire’s (20)
        Burpees (10)

        **After round, grab block and lunge with block to the nearest track side and back

        Repeat 50-40-30-20-10, MB to and from and then wait for six

        Block Webbs (1:4 ratio)
        Merkins & Curls; 1-5 and back down to 1
        Sprint to far track side and back

        Repeat above backwards 10-20-30-40-50, MB to and from and then wait for six

        6MOM

        COT

        I recently read that a couple of pimps in the psychology research world in 1967 conducted studies around the importance of non-verbal speech. It was from their rad discovery that we have the ridiculous theory that all communication is 90% non-verbal. Dumb. The study found that 55% of communication is body language, 38% was tone and the remaining 7% are the actual words used. While this study was not intended to say that it applied to every specific instance, it is worth considering that what we communicate often times has much less to do with what words we use, but the way in which we convey them. Our words are powerful, they can be used as a weapon or as a critical tool or in positive/encouraging ways.

        The challenge for the pax today was simply to choose your words, the way you say them (and the timing) wisely.

        Moleskin

        “What do we do when we’re finished? (with everything)” x6
        – Not Burrito

        “This is the worst playlist ever”
        – Probably Burrito

        “This is the best playlist ever”
        – Not Burrito

        “Good thing this isn’t a themed workout, like some others that have happened” (side-eye)
        -Not Burrito

        “Ned Beatty played the robot in Rocky IV” (which was loosely debated as to whether it occurred or not; if you’ve been following along… yes, again)
        – Not Burrito

        Step Brother’s references and associated humor

        This day in history:

        • 1495 – Charles VIII defeats the Holy League at the Battle of Fornovo – the First Italian War (poured one out for our homies)
        • 1779 – The Battle of Grenada; happened.
        • 1933 – The first MLB All-Star Game was played at Comiskey Park (The National League won 4-2)
        • 1944 – Jackie Robinson refuses to sit in the back of the bus

        Notable birthday’s

        • Ned Beatty (Actor)
        • George W. Bush (“American Businessman and Politician”; Wikipedia’s Woke AF right now)
        • 50 Cent ($$)
        • Manny Machado (Dominican Republic Entertainment Laborer)

        News

        The q-schedule is written and posted. There are posts pinned in slack. If you’re not on slack, you’re probably not reading this right now. Today was Nice, Twitter said so.

        Recent Backblasts

          Posted on

          B.L.I.M.P.S. 2.0

          QIC: Blue

          Date: 07-05-2021

          PAX: Snatch, Boner, Ponce, Spooner

          AO: Detention

          Conditions

          A comfortable 68° with mostly clear skies a minimal humidity for a July morning.

          CoP

          Some SSH’s, some stretches, some shoulder blaster, some SSH’s, some more stretches, then a mosey to the bottom of THE HILL on the backside of the ball fields.

          The THANG!!!

          B.L.I.M.P.S. w/ some moseying……….

          Using the pathways/sidewalks between the ball fields, mosey a “square/rectangle” shape, stopping at each corner for respective exercises.

          B – Burpees

          10 Burpees OYO at each corner for a total of 40 Burpees

          L – Lunges

          20 (easy count) Lunges at each corner for a total of 80 Lunges

          I – Imperial Walkers

          30 (easy count) Imp. Walkers at each corner for a total of 120 Imp. Walkers

          M – Monkey Humpers

          40 Monkey Humpers at each corner for a total of 160 Monkey Humpers

          P – Pickle Pointers/Pounders

          50 Pickle Pointers at corner 1 & 3, 50 Pickle Pounders at corner 2 & 4 for a total of 100 Pointers and 100 Pounders

          Sadly we ran short on time so we had to mosey back up THE HILL to the flag, but the last round would have been……..

          S – SSH’s

          60 SSH’s at each corner for a total of 240 SSH’s

          CoT

          Grace & Respect…………can’t say it enough. In my everyday life at least once a day I witness, somewhere, a situation that could have been avoided if a little GRACE & RESPECT had been given on all sides. It’s something we can all strive to work on daily.

          Announcements………

          • Fallen Five CSAUP
          • Chubby’s Homeless Ministry
          • Habitat for Humanity
          • Nightsweats widow’s yard work

          Mumble Chatter

          I don’t seem to remember much in the way of chatter at any Q, will try and do better about that. Ponce was on vacation last week and really feeling this morning. Snatch did not have even one “shut up Blue” for me this morning (it’s a thing for us). The “dog lady”, who pulls up and let’s her dog(s) run into the ball fields in the mornings to relieve themselves was not present today, may have shown up earlier.

          Posted on

          Crawl Bearing Benjamin’s

          QIC: Blue

          DATE: 07-02-2021

          PAX: Milkman, Sherlock, Chunks

          AO: Shothouse

          Conditions

          Very very very very MOIST!!!! A slight drizzle at about 74°. Overcast and muggy.

          CoP

          Some stretches, some SSH’s, some more stretches, Shoulder Blasters, a mosey lap around the parking lot.

          The THANG!!!!!

          All About the Benjamin’s with some Bear Crawls/Crawl Bears

          25 reps of 4 exercises followed by a down and back lap under the covered area in front of the school.

          Round 1 –

          • SSH’s
          • Lunges
          • Chest Press w/ coupon
          • LBC’s

          Bear Crawl to the end of the sidewalk, Crawl Bear back to the start.

          Round 2 –

          • Monkey Humper
          • Imperial Walkers
          • Deadlifts w/ coupon
          • Peter Parker’s

          Bear Crawl to the end of the sidewalk, Crawl Bear back to the start.

          Round 3 –

          • 3rd Grade Exercise
          • Windmills (hard count)
          • SSH’s
          • Groiners

          Bear Crawl to the end of the sidewalk, Crawl Bear back to the start.

          Round 4 –

          • Block Swing
          • Leg Lifts
          • Bent Over Rows w/ coupon
          • Mountain Climbers

          Bear Crawl to the end of the sidewalk, Crawl Bear back to the start.

          *can modify the Bear crawls/Crawl Bears with walking lunges

          CoT

          GRACE & RESPECT………..I’ve used this topic a few times now for my CoT but it doesn’t ever hurt to hear it more than once. You don’t have to agree with someone to offer them Grace or Respect.

          Mumble Chatter

          Not much in the way of chatter going on, just trying to survive the workout. Milkman killed it in leading the pack by finishing first. Great end of the week workout for all.

          Posted on

          B.L.I.M.P.S Dora, Rifle Carries and Intervals

          QIC:  Blackout

          Date: 06/30/2021

          PAX: Blindside, Cowbell, Flute, Friar Tuck, Offset, Rodeo, Skitch, Spooner, Transplant, Turtle, Whoopie

          AO: Lion’s Den

          Conditions

          Humid and Humid

          COP

          Mosey Lap around track

          • FF – OYO
          • Willie Mayes Hayes x10 IC
          • SSH x15 IC
          • Arm Circles x15 IC
          • Reverse Arm Circles x15 IC
          • Seal Claps x15 IC
          • Tempo Merkins x10 IC

          The Thang

          DORA BLIMP Style

          PAX grabbed a partner. Two sets of cones set up on the straight-away of the track. One partner did the following exercises at Cone Set 1 while other partner Rifle Carried to Cone Set 2, Did 2 HSKT, and Rifle Carried back to Cone Set 1. Reps were aggregated among both partners:

          • Burpees x50
          • Lunges x100
          • Imperial Walkers x150
          • Merkins x200
          • Plank Jacks x250
          • Squats x300

          Interval – 45 seconds exercise/15 seconds rest

          • Curls w/ block
          • Toe Merkins w/ block
          • Dips OR Extensions w/ block
          • LBCs
          • Curls w/ block
          • Toe Merkins x/ block
          • Dips OR Extensions w/ block
          • LBCs

          COT

          Q talked about friendship and loving thy neighbor. Talked about how, as a kid, it is easy to make friends. Whoever is playing back yard ball, it just kind of happens. As we get older, it is harder to build those relationships, especially amongst male friends. Read scripture pertaining to loving thy neighbor and being friendly. Luke Chapter 25-30 The Good Samaritan Principle. Left the PAX with three challenges on friendship and loving thy neighbor

          1. Be available – So many opportunities are missed to help others in life because we feel like we are too busy or have other priorities. Stop and be a friend. Being available is the first step to a genuine friendship.
          2. Be Compassionate – Don’t just think compassionately, let it show in your actions. This is a huge step in friendship as well.
          3. Be a Friend to Who they are now – Don’t expect friendships to be determined on what you expect from others. Care for them and be there for them right where they are.

          Thanked the guys for being good friends to me and each other through the F3 platform.

          Moleskin

          Heard a couple guys mention that the Burph is Friday….this beatdown in combination with the Blindside beatdown Monday might have an impact on times… At least that’s what the comments led me to believe

          Note to self: There are A TON of runners at Red Bank track at 0530. Next time, we won’t take up three lanes doing block work. To be fair, there are usually 0 additional people at Parliament at 0530.

          News

          3rd-F opportunities: Chubby’s and Habitat. See channel for more details.

          Fallen Five Ruck 07.17 at 0700

          Recent Backblasts

            Posted on

            Who thought we would do Chicken Peckers?

            QIC:  Gretel

            Date: 06/29/2021

            PAX: Blue, Bobbit, Cleaver, Doogie, Dundee, Footloose, Friar Tuck (respect), Hasbro, Hoveround, Jenny Craig, Lyft, Money Shot, Mr. Clean, NordicTrack, Picabo, Recycle, Roomba, Sheet Stain, Slois Lane, Truck Yeah, U-turn

            AO: The Huey

            Conditions

            clear, humid, warm

            COP

            SSH 30 IC

            WMH 10 IC

            LBAC forward/back 10 each IC

            Mt. Climbers 20 IC

            Forward Fold OYO

            3rd grade 10 IC

            Marine Corps pushups 10 IC

            SSH 15 IC

            Mosey with coupon to back parking lot

            The Thang

            Everyone line up with coupon across one end of parking lot, PAX will complete 1 exercise then move coupon to next parking lot line and complete 10 bent over rows with coupon, leave coupon there and return to baseline and complete next exercise, run to coupon and move to next line, do 10 bent over rows, run back to baseline and do exercise, etc. etc.

            Parking lot at The Huey is 20 lines long, so complete 20 rounds.

            Exercises:

            5 burpees

            10 merkins

            15 squats

            Once PAX reach last line and complete row there, mosey a lap and return to parking lot, hold plank or Al Gore till 6 is in.

            Finisher: At baseball field shack, PAX split into 2 groups. First group lines up along shack and completes 10 Chicken Peckers IC while other group holds plank, then flapjack. Then, first group back on the wall for 10 Australian Mt. Climbers IC while other group holds plank, then flapjack. One more round of Chicken Peckers. Mosey to flag with coupons.

            COT

            From the Q Source: Preparedness is getting ready for the expected while being ready for the unexpected.

            Moleskin

            Great group at The Huey today to send off Bobbit as he is moving to Knoxville.

            News

            Fallen 5 Memorial convergence and ruck event, July 17th, details several places in Slack. Convergence beatdown 0700-0800 at The Dame, HC in csaup-convergence channel.

            Recent Backblasts

              Posted on

              Another Blue’s Q @ Detention

              QIC: Blue

              Date: 6-28-2021

              PAX: Nordic Track, Dundee, Mr. Clean, Uturn, Slois Lane, Sherlock, Tatonka

              AO: Detention

              Conditions

              A very warm & humid 72° with a partly cloudy sky.

              CoP

              Some SSH’s, then some stretches, then some more SSH’s, some more stretches, some LBAC (forward/reverse), some more SSH’s then a mosey with a coupon to the top of the hill behind the sports fields.

              The THANG!!!!

              Top of the hill, 5 Man-makers (which are actually Blockee’s)

              Mosey to the track around the football field, PAX stay together

              • Lap 1 – 5 Burpees @ each end zone
              • Lap 2 – 5 BBS’s @ each end zone
              • Lap 3 – 5 IC Windmills @ each end zone
              • Lap 4 – 5 Burpees @ each end zone

              Mosey to the bottom of the hill behind the sports fields, name of the game is 11’s on the hill.

              – 10 Captain Thor’s at bottom of hill, mosey to top

              – 1 Blockee at the top.

              Continue until 1 Captain Thor & 10 Blockee’s

              CoT

              Grace………you don’t have to agree with someone to offer them Grace or respect.

              Mumble Chatter

              Don’t remember much in the way of mumble chatter other than Manmakers are listed as a different exercise in the “Exicon” according to Dundee, and we were actually doing “Blockee’s”. Going to check that one out and find out what a “Manmaker” actually is……