Why is the rum gone?

QIC: 9-Volt

Date: 11/02/2022

PAX: Cooter, Headgear, Escobar, Full Moon, Toe Tag, Gutterball, Love Boat…..Hell, I don’t know,  Gloom bot is broken

AO: Hacksaw


Conditions

What if Elvis was cast as Cap’t Jack Sparrow and Pirates of the Caribean was a musical


COP


PAX circles up and counts off into 1’s and 2’s
For the entirety of the beat down group 1 must talk like a pirate and group 2 must do Elvis impersonations.

SSHIn Cadence10
Willy Maze HazeIn Cadence10
SSHIn Cadence10
Forward FoldIn Cadence
(As God intended)
10
SSHIn Cadence10
WindmillIn Cadence10
Baby Arm Circles – FwdIn Cadence10
Baby Arm Circles – RevIn Cadence10
Seal ClapIn Cadence10
SSHIn Cadence
(Allegro)
10

The Thang – The dredd pirate Elvis

PAX moseys to the library parking lot where there are two stations spaced 30 yards apart.
Station 1 is labeled “Away boarding party” and station 2 is “Viva Las Vegas” and each has a list of exercises. The PAX will perform the exercises in order then scream “Away boarding party” or “Viva Las Vegas ” while sprinting to the opposite station. All mumble chatter must be as Elvis or a pirate.

AWAY BOARDING PARTYCountVIVA LAS VEGASCount
Jump Squats10Lunge10
Hand release Merkins20Big Boy Sit up20
Crab Jacks20Lounge Act20
Calf Raises50Pickle pointers20
Captain Thor (hard count)20Ground Hogs10
Carolina Dry Dock25Crab Cakes20
Little baby crunch30Frankinsteins20
Burpees10High Knees20
Monkey Humpers20Hello Dolly20
Wide arm merkins20Standing leg lift (to the side)20
Bear Crawl to other sideFlutter Kick20
Extra Credit was given for farting while performing standing leg lifts
Contestants were disqualified if they shit themselves

The proposed soundtrack for the new Elvis version of the Pirates of the Carabean was played loudly for the enjoyment of the citizens of Collegedale


COT

“The problem is not the problem. The problem, is your attitude about the problem.
Captain Jack Sparrow

Moleskin

  • A pirate walked into a bar with a steering wheel in his pants. The bartender asked him “Hey buddy, why do you have a steering wheel in your pants?” The pirate said (In a piratey voice) “I don’t know, but it’s driving me nuts”
  • To err is human ut to ARRR is pirate
  • Only pirates can get away with saying “Yo…Ho”
  • I want to be a pirate but I can’t get my ship together
  • No cause is lost if there be but one fool left to fight for it
  • Why don’t pirates shower before they walk the plank? Because they’ll just wash up on shore later.
  • Why is pirating so addictive? They say once ye lose yer first hand, ye get hooked!
  • How do pirates know that they are pirates? They think, therefore they ARRRR!!!!!
  • What happened when Bluebeard fell overboard in the Red Sea?He got marooned.
  • How did the pirate get his Jolly Roger so cheaply? He bought it on sail.
  • What has 8 legs, 8 arms, and 8 eyes? 8 pirates.
  • What does a dyslexic pirate say? RRRRRRA!
  • Why does it take pirates so long to learn the alphabet? Because they can spend years at C
  • How much did the pirate pay for his peg and hook? An arm and a leg.
  • How do pirates prefer to communicate? Aye to aye!
  • How do ye turn a pirate furious? Take away the “p.”
  • What does a vegan pirate do in jail? Starrrrrve!
  • What’s a pirate’s favorite type of exercise? The plank!
  • What did the pirate say when he became an octogenarian? Aye matey years old!
  • What did the first mate see down the toilet?  The Captains log
  • Why do pirates bury their treasure 18 inches under the ground?  Because booty is only shin deep!
  • What do you call a stupid pirate?  The pillage idiot!
  • Long ago, when sailing ships ruled the waves, a captain and his crew were in danger of being boarded by a pirate ship. As the crew became frantic, the captain bellowed to his First Mate, “Bring me my red shirt!” The First Mate quickly retrieved the captain’s red shirt, which the captain put on and led the crew to battle the pirate boarding party. Although some casualties occurred among the crew, the pirates were repelled. Later that day, the lookout screamed that there were two pirate vessels sending boarding parties. The crew cowered in fear, but the captain, calm as ever, bellowed, “Bring me my red shirt!” Once again the battle was on. However, the Captain and his crew repelled both boarding parties, though this time more casualties occurred. Weary from the battles, the men sat around on deck that night recounting the day’s occurrences when an ensign looked to the Captain and asked, “Sir, why did you call for your red shirt before the battle?” The Captain, giving the ensign a look that only a captain can give, exhorted, “If I am wounded in battle, the red shirt does not show the wound and thus, you men will continue to fight unafraid.” The men sat in silence marvelling at the courage of such a man. As dawn came the next morning, the lookout screamed that there were pirate ships, 10 of them, all with boarding parties on their way. The men became silent and looked to the Captain, their leader, for his usual command. The Captain, calm as ever, bellowed, “Bring me my brown pants!”

News


Recent Backblasts

    House of 1,000 Burpees

    QIC:  Gretel

    Date: 10/31/2022

    PAX: U-Turn, NordicTrack, 8 Seconds, Starbucks, Ponce, Boomhauer, Snatch, Sherlock, Shea

    AO: Detention


    Conditions

    Rained last night so asphalt already wet, then began misting during workout, 60 degrees


    COP

    SSH 20 IC

    5 burpees OYO

    WMH 10 IC

    5 burpees OYO

    3rd grade exercise 10 IC

    5 burpees OYO

    Forward Fold 10 IC

    5 burpees OYO

    LBAC forward/backwards 10 each IC

    5 burpees OYO

    Abe Vigoda 10 IC

    5 burpees OYO

    SSH 20 IC

    (35 burpees each in COP)


    The Thang

    EVOLUTION #1

    PAX count off 1-2. Team 1 and Team 2 line up facing one another. Race to do 10 burpees each PAX. Team 2 was the winner and earned the 80# sandbag while Team 1 was weak and only got the 60# sandbag (10 burpees each in EVO #1)

    In a Dora fashion, a member of each team will carry their sandbag around the traffic circle at Detention, ~150′ if you stay on the outside lane. The other team members will each complete 100 reps each of aquaman, crab cakes, and chicken peckers. When the sandbag makes its way back around, the next member grabs it and goes around. Rinse and repeat until each member completes their reps.

    EVOLUTION #2

    PAX circle up and perform an ascending burpee with chaser ladder. The exercise is performed as follows: do your burpee, stand up – don’t jump, squat, Bonnie Blair. That’s 1 rep. Ascending ladder up to 10 for a total of 55 burpees with squat and BB chaser.

    10 PAX present today @ 100 burpees each = House of 1,000 Burpees


    COT

    Lessons on leadership can be found anywhere. YHC learned some this past weekend at an archery instructor course. When approaching someone as the authority figure in a teaching moment, start by giving them a specific complement on something they are doing correctly, this opens the door for a productive conversation.


    Moleskin

    So happy we didn’t do duckwalks today.


    News

    Thanksgiving morning Wuzonka Ball at Hill City, stick around and run The Grateful Gobbler 5k afterwards.

    Black Friday Wuzonka Ball at Detention – no Shot House that day

    Chubby’s ministry ongoing – every Monday except the first Monday of the month, details on #3rd F channel


    Recent Backblasts

      Revenge of the Duckwalk

      QIC:  Gretel

      Date: 10/26/2022

      PAX: Dundee, Shake N Bake, NordicTrack, Sherlock, Milkman, Roomba, Florida Man, FNG – Paw Patrol, Starbucks, Cleaver, Turtle, Mangina, Lutefisk, Snatch, Ponce, 8 Seconds, Boomhauer, Lyft

      AO: Shot House


      Conditions

      Clear and cool


      COP

      SSH

      WMH

      3rd grade

      shoulder blaster

      Imperial Walkers

      Slow squat

      SSH


      The Thang

      PAX partner up. In a Dora fashion, PAX 1 will stay at the exercise zone (EZ) and perform reps while PAX 2 proceed to the Duck Zone (DZ).

      EZ exercises – 250 each of Carolina Dry Docks, Blades of Steel, Angle Grinders, Crab Cakes

      The Duck Zone – PAX will bear crawl ~10 yards to a triangle of cones. At each cone they will perform 25 monkey humpers then duck walk to the next cone. Pax will also complete these when they return to cone 1 for a total of 100 monkey humpers, then crawl bear back to the EZ where they will take over reps for their partner while he enters the DZ.

      Rinse and repeat until EZ exercises are completed or time is up.


      COT

      Be careful with your actions, the people you lead are watching you. YHC broke his smart watch recently and even though he had already told M he wanted a new one for Christmas, he was tempted to run out and get a new one immediately. While financially this wasn’t a problem, he thought about what his 2.0s would think. He tries to teach them patience and to resist instant gratification, so he decided to suck it up and wait a while.


      Moleskin

      Some pax made it to the last exercise but no one completed the round.


      News

      Chubby’s ministry ongoing – every Monday except the first Monday of the month, details on #3rd F channel


      Recent Backblasts

        Hit me again, and put some Stank on it!

        QIC: 9 Volt

        Date: 10/19/22

        PAX:  Boy Scout, Transplant, Irish, Cru cru, Rodeo, Back pew

        AO: Lions-den

        Make it Stank – Special Aromatic Dance Playlist


        Conditions

        • Past performance is no guarantee of future results
        • Many suitcases look alike so be sure to check the tags before retrieving yours
        • If it lasts more than 4 hours call your doctor
        • Side effects may include un-controllable diarrehea. … and fainting

        COP

        SSH ICx20,  Squats ICx20, Baby arm circle fwdx15, revx15, sealclapx15, SSH ICx20, Forward fold ICx10, High Knees ICx20, Willy Maze Haze ICx10

        The Thang

        Swamp Run
        PAX runs 75 yards out and back between exercises
             Turn around when leader passes you
              Do 2 extra reps for every person you pass

        1. 10 Jump squats
        2. 20 Hand Release Merkins
        3. 20 Crab jacks
        4. 50 calf raises
        5. 20 Cap’t Thor (In the grass or you’ll get an F3 tramp stamp)
        6. 25 Carolina Dry Docks
        7. 30 LBC
        8. 10 Burpees
        9. 20 Lunge
        10. 25 Wide Merkins
        11. 20 SSH
        12. 20 Monkey Humpers
        13. 20 BBSU


        COT

        An interesting reaseach article I ran across in which people who were incouraged to think of their weekend as a vacation rather than just a weekend reported enjoying it more even though they didn’t do anything very different.  Attitude is important.


        Moleskin

        Everybody loves accordian music


        Recent Backblasts

          Bleachers and Intervals

          QIC:  Blackout

          Date: 10/7/2022

          PAX: Chelms – Charlotte, Chiclet, NoDoz, Pipeline, Roundup, Second Base

          AO: Parliament


          Conditions

          Colder than anticipated


          COP

          Mosey to bleachers

          • FF – oyo
          • SSH – x25 IC
          • Arm Circles – x25 IC
          • Reverse Arm Circles – x25 IC

          The Thang

          Interval Round 1 – 50 Seconds on 10 Seconds off

          • Burpees
          • Dips
          • Squats
          • Incline Merkins
          • Burpees
          • Dips
          • Squats
          • Incline Merkins

          3 times up bleachers (two steps up; one back). 2 lunges on each step on the way back down

          Interval Round 2 – 50 Seconds on 10 Seconds off

          • Burpees
          • Dips
          • Squats
          • Incline Merkins
          • Burpees
          • Dips
          • Squats
          • Incline Merkins

          3 times running bleachers on small steps
          Mosey to track pad

          Interval Round 3 – 50 Seconds on 10 Seconds off

          • Burpees
          • BBSU
          • Merkins
          • LBCs
          • Burpees
          • BBSU
          • Merkins
          • LBCs

          Mosey one lap to cool down; 2 minute plank to time


          COT


          Spoke about a prayer I read on Dad Tired. “God, You have forgiven me when I didn’t deserve it. Chased after me when I turned my back on you. Loved me when I didn’t love you….Help me to love my wife and kids like that”

          Spoke about the fact that it is not our job to judge; it is our job to love regardless. That is a very, very difficult thing. Challenged myself and the PAX to do just that.


          Moleskin

          Typical Parliament MC; great as always


          News

          3rd-F Chubby’s and Habitat Build


          Recent Backblasts

            The Mountain PAX See Things in the Sky with the Naked Eye that Others Pay to See on an App, or So I was Told

            QIC:  Gusher

            Date: 09/21/2022

            PAX: Musket, Gambler, Baloney, Shogun, Mansiere, Zima, Prosciutto, Pediasure, Yellow 5, Squirt, Jorts, Worm Trick

            AO: Convoy


            Conditions

            Today’s Details of the weather brought to you by the doppler system and confirmed by the existentialist experience of 13 men, none of whom were Recycle or Burrito and because of said absence a little piece of YHC died inside. But honestly, everything else was well nigh perfect. Wind, unlike one’s bowels after General Tsao’s of Shang-Ri-La, calm. Humidity eeking out a solid B- at 81% to remain in the honor’s barometric pressure class for one more week. UV Index at 0, allegedly due to sunrise not taking place until 7:28am. Way to fart sack yet again, sunshine. Often, YHC wanders the streets of Chattanooga and thinks to self, “If only the sun HC’d I could tell if anyone else around here goes to F3; it is just so difficult to recognize people clothed and in the light.” One time a man shouted YHC’s name at The Walker Theater. The M asked, “weird, you know that guy?” “Never seen him in my life!” Name gets repeated again. “Seriously, you know that guy?” Feeling a bit interrogated at the moment, “No, I do not know that man!” And a third time. “Do you know him?” asks the M convinced I am hiding something as there doesn’t seem to be a large swath of citizens of Gig City with either the name Gusher or the ailment of hemorrhaged hemorrhoids that gave birth to such a name (Could be wrong about that but HIPPA and all), YHC yet again now feeling a bit like St. Peter in his lowest moment, “Let’s go, I do not know that man.” Yet all the while, it was M.I.A. All because it was the UV Index was at a reasonable rate in the illumined Soldiers and Sailors foyer. Look, all one is saying is UV Index matters nothing when there is a free workout at 5:30am that is open to all men who want to get better. You don’t need the sun for that, but you do get to see other stars. Which is a nice segue to the visibility, which was anticipated at 1.5 miles. Albeit, not convinced. We got a stellar view of the North Star and the remainder of its Major Ursa at a cool 79.97 Light Years away (80 Light Years for the valley folk where stars take a little longer to see, but whatever). With such perfect conditions it is virtually serendipitous that “pax vobiscum” would be the word of the day. We received nature’s benediction and placed it in our hearts and ran like the gazelles we are into the wind that enveloped us in the coolness of the 67 degree morning. Really, couldn’t have been better.


            COP

            Pretty much panicked on the warm-up. Been a good four months since posting so forgot the order of commands, starting position, in cadence, move with your willy mays hays and add a forward fold but not in cadence, and then do some SSH in cadence and then that’s enough. Monday’s FNGs returning for their second workout gave a nice disclaimer for the Q. Some real men leading real men here at the Convoy. Lots of good things happening here.


            Its a Run Day, So Obviously Some Ab Work

            Like a good Presbyterian we sprinkled some ab work into the mix. But in a hat tip to the Baptists, all participants were adults of varying degrees of moral discretion. A true ecumenical run was had.
            It’s Run Day, Not Sure Why There Is a Subtitle to the Thang Title.
            Warm up lap around the learning center up to the Apex and back down again to almost where we started. Broke into two groups. While Group 1A ran up the hill and back, Group 1B held plank. We alternated this for 3 cycles. Speaking of 3Cycles, Recycle was not there because apparently there was a VQ. Whatever. He missed my previous three Qs, but as St. Paul reminds us, Love doesn’t keep score, so YHC won’t either. PAX then mosey up to the track where there was a cone-assembled suicide course. Each cone strategically placed at the goal line, home 25 yrd line, 50 yard line, away 25 yrd line, and opposing goal line. While Group 1A did their run Group 1B did mountain climbers. The same goes for when 1B ran and 1A climbed mountains in a stationary position. Then a suicide run incorporating Bernies. Then two laps around the track with 20 reverse crunches at each end zone. YHC was also sad because no Burrito. So much sadness (Recycle and Burrito) mixed with so much happiness (1A and 1B) that it was like living in the middle of a Hemingway novel.


            Be Rooted to That Which Is Stable and Unmoving

            Read the following quotation: “Whoever marries the spirit of this age will find himself a widower in the next” (William R. Inge). This is a wise statement by a dude who didn’t live up to its wisdom but that is not really the point. The point is that if we seek to keep up with the shifting winds of ideologies we will never be able to keep up. And keeping up is not really the goal. We need to be rooted and grounded in something that is timeless, something that is worth and virtuous that transcends time. Let truth take deep root and find stability and teach it to those around us and to our children.
            BALL OF MAN:
            Some prayer requests and prayer and sweat.


            Moleskin

            For a variety of reasons YHC has been absent for four months. Nothing could have prepared him for the incredible growth of Convoy Run Day under the Convoy leadership of Jorts and Mansiere, two solid HIM. It was encouraging to see new F3 guys immediately acclimate to these free workouts that bestow un-cultlike monikers and terms. A genuine privilege to meet Musket, Gambler, Baloney, Shogun, and Worm Trick for the first time and a high water day to reunite with Jorts, Zima, Prosciutto, Mansiere, Squirt, Pediasure, and Yellow 5 (The Oxford Comma is alive and doing well, God Save the Queen, Long Live the King, and Long Live the Oxford Comma). Group 1A was super fast and consisted of Mansiere, Zima, Pediasure, Yellow 5, and Squirt – the collective IQ of this group exceeds the GDP of Burundi. Just a marvelous group. I may be missing someone in that group, but again, it was dark. Prosciutto introduced 1B to the heavenly Starlink and (The) Gambler informed us that we could see satellites in the sky with our naked eye that others see on an app that you have to pay for. I don’t understand much, but I believe him. He showed us. What is ironic is that William R. Inge who provided the COT quotation failed to heed his own advice as he advocated for nudism, a popular movement of the opening half of the 20th century that, fortunately, has not taken off (no pun intended). Nonetheless we saw nature with our naked eye and in so doing, we saw more satellites than Dave Matthews knew what to do with, not to mention more stars in the firmament than there were baggy-jeaned high school hormone raged flannel shirt boys with sea shell necklaces of the mid 90’s who learned to play Dave’s Satellite guitar intro to impress that girl during spirit week. Take that run-on sentence and try to diagram it, Mrs. Hubbard from 10th grade English! There is a wedding in Buffalo, NY this weekend or sometime soon. Buffalo is home to a Free Mason who makes the best wings in the world. I am sure there are a number of Free Masons who live in or near Buffalo, but as of now, our only interest is in the one who makes the best wings in the world. But the wedding is not going to be at Niagra Falls because it’s a bit overrated. Rainbow Lake Falls is more impressive and one doesn’t even need to don a poncho for that. And honestly, a poncho is a pretty tacky wedding outfit. An entire run playlist of The National would be surprisingly more motivating than it might immediately seem. But these days, with the casualization of societal dress (but not apparently as casual as the late Dean William R. Inge may have desired), the question is, “what constitutes wedding attire?” Suit and tie? Sport coat with no tie? Tie sans sport coat? This would have been a great time for Burrito to let us know as he has been sporting the tie since his days as a Blue Tornado.


            News

            Big Events in England. Otherwise, a relatively quiet day on the news front. There are F3 events on Thursday and Saturday. Q reveal not necessary as event will be taking place regardless of Q-Identity or weather.

            October 3 – Mountain AOs organizing the Chubbys Ministry. Contact Jorts for details.

            Dead Hooker Burial

            QIC:  TinSnip

            Date: 09/18/2022

            PAX: Clothespin, Deep Dish, Cheny, Abercrombie, Pipeline, El Chapo,  9 Volt, Cooter, WetDream, Molly Maid

            AO: The-Battery


            Conditions

            Perfect Morning Gloom for a beatdown no excuses on conditions


            COP

            SSH – 50 IC

            BAC Forward – 1 0 IC

            BAC Reverse – 10 IC

            Willie Mays Hayes – 10 each IC

            Downward Dog Calf Stretch

            Scrap the Tip

            Indian Run a Lap to the Pavilion – 6th sprint to the front


            The Thang

            Interval Timer

            1:30 min Stargazers

            1 min Left Leg Step Up

            1 min Right Leg Step Up

            1:30 min Oblique Crunch switch side halfway

            1:30 min Dips

            1 min Star Curls

            1 min Left Leg Bulgarian Split Squat

            1 min Right Leg Bulgarian Split Squat

            1 min Jack Knifes

            Rinse and Repeat one more round

            Mosey to the top of the hill each man grabs two coupons and makes two even stacks at the cones. Setup cones 40 paces apart to make two lines. Then setup two cones 30 paces apart to make a 45° leg for each group. Staged 60 lbs heavy drop bags (dead hookers) at the start cone for each group. Separate into two groups of blondes and brunets. Each Pax member carries the dead hooker around the 45° cone to represent finding a location to bury the body. After each pax has completed search for a burial spot each pax member relays to the stack of coupons and moves one coupon to the other side of the cone to represent digging a hole. After all coupons are on the other side one the next pax member of the relay carries the dead hooker to the hole. Then continue the relay moving the coupons back to the other side to represent burying the dead hooker.


            COT

            Find a challenge that puts you outside your comfort zone. Use that to push yourself to grow.


            Moleskin

            Some of these men appeared to have previous experience with carrying the dead weight of a body. So for my personal safety I did not ask any questions.


            News

            Chubbys homeless ministry – need volunteers every Monday of the month EXCEPT the first Monday.


            Recent Backblasts

              A Ladder at the Batter…..(y)

              QIC:  Blackout

              Date: 9/15/2022

              PAX: 9-Volt, Abercrombie, Cheney, Clothespin, Cock-6, Cooter, Deep Dish, El Chapo, MollyMaid, Pipeline

              AO: The Battery


              Conditions

              Finally getting cooler in the mornings!


              COP

              • FF – oyo
              • SS – x15 IC
              • WMH – x10 IC
              • Arm Circles – x10 IC
              • Reverse Arm Circles – x10 IC
              • Seal Claps – x10 IC

              The Thang

              LADDER

              10 Burpees, 20 BBSU, 30 Merkins, 40 Squats, 50 Flutter Kicks (HC), 60 Toe Merkins

              There were six stations along the Greenway spaced around 275 feet apart (90 yards or so).

              • Round 1: 10 Burpees; 20 BBSU
              • Round 2: 10 Burpees; 30 Merkins; 20 BBSU
              • Round 3: 10 Burpees; 40 Squats; 30 Merkins; 20 BBSU
              • Round 4: 10 Burpees; 50 Flutters; 40 Squats; 30 Merkins; 20 BBSU
              • Round 5: 60 Toe Merkins; 50 Flutters; 40 Squats; 30 Merkins; 20 BBSU; 10 Burpees

              Totaled around 2.25 miles, 70 Burpees, 100 BBSU, 120 Merkins, 120 Squats, 100 Flutters, 60 Toe Merkins

              Finished with mosey to the flags and two minutes of plank.


              COT

              Had one of my Daily words come through my e-mail this past week that really stuck out to me; some of these daily meditations are not so great and some are awesome, this one was awesome; It said “don’t let your feelings get in the way of your relationship with God”. It got me thinking about how often, I and probably many others, let our feelings get in the way of doing things the right way or the hard way. If you don’t feel like praying, do it anyways; If you don’t feel like getting up; do it anyways; If you don’t feel like being kind, do it anyways; If you don’t feel like working hard; work hard anyways. Whatever that IT is that you need to be doing but aren’t doing because of your feelings; Just do it! You’ll be glad you did.


              Moleskin

              9-Volt added many of his own 10 counts; Q actually utilized that as a good time to stary moseying again!

              Lots of MC this morning, loved it!


              News

              Chubby’s Monday Nights; Habitat event coming up; Round up VQ at Parliament tomorrow

              See 1st-f, 2nd-f and 3rd-f channels on Slack


              Recent Backblasts

                If LL Cool J and Dora Had a Baby…

                QIC:  Clothespin

                Date: 09/06/2022

                PAX: Cooter, Cock-6, Cheney, Family Tree, Oakgasm, MollyMaid, Duvet, WetDream 

                AO: The Battery


                Conditions

                Foggy and Humid definitely gloom weather!


                COP

                Forward Fold
                LBAC Forward (IC)
                LBAC Reverse (IC)
                Seal Claps (IC)
                Tri-ceps/Shoulder Stretch right then left
                Third Grade Exercise (IC)


                The Thang

                If Dora The Explorer had daddy issues and had a baby with LLCoolJ it would have to be something like this workout….

                Merkin Mile = 1 lap and 12merkins done 4 times (You know how Dora likes to explore.)

                1 LLCoolJ = A lunge each leg, a burpee, and a Squat Jump. We Did 10. (He better be in shape Dora is only 22 and he is 54.)

                Dora:
                100 Gorilla Humpers (HC)
                200 Merkins
                300 SSH
                400 LBC
                500 Imperial Walkers
                While 1 partner does Exercises the other moseys to the cone, does 3 merkins and moseys back. (Approximately 30 yards)


                COT

                There were two guys working for the city. One would dig a hole — he would dig, dig, dig.
                The other would come behind him and fill the hole — fill, fill, fill. These two men worked furiously; one digging a hole, the other filling it up again.
                A man was watching from the sidewalk and couldn’t believe how hard these men were working, but couldn’t understand what they were doing. Finally he had to ask them.
                He said to the hole digger, “I appreciate how hard you work, but what are you doing? You dig a hole and your partner comes behind you and fills it up again!”
                The hole digger replied, “Oh yeah, must look funny, but the guy who plants the trees is sick today.”

                Moral of the story is don’t dig hole and just fill them foolishly. Plant something in them and grow it. That is what F3 is about. We dig the hole with an EH, but it’s how we plant the seed in our FNGs that matters. We have to pour into them and nurture them. That’s how we make leaders out of men. That’s how we make each other better!!!!

                Moleskin

                Lot’s of sweat and grunts today. The best part was I got a few “I hate you Clothespin” out of the group. That’s how I know we had a good time! (As I laugh maniacally…)

                Yes we did LLCoolJs to Classic Rock music! LOL


                News

                Habitat For Humanity coming up 10/8, Chubby’s on Mondays, Pray for Tinkerbell!


                Recent Backblasts

                  Murdering Hornets With Burning Hair!

                  QIC:  Clothespin

                  Date: 08/27/2022

                  PAX: Mansiere, 8 Mile

                  AO: Convoy


                  Conditions

                  Quiet, Cool and perfect for sweat equity!

                  I must be scary…. Only 2 had the b… uh guts to show.

                  COP

                  Forward Fold
                  Mosey Approximately 80 yards
                  SSH 20 in cadence
                  Mosey Approximately 80 yards
                  Willy Mayse Hayse 14 in cadence
                  Mosey Approximately 80 yards
                  Little baby Arm circles forward (thumb up) 15 in cadence
                  Mosey Approximately 80 yards
                  Little baby Arm circles reverse (thumb down) 15 in cadence
                  Mosey Approximately 80 yards
                  Self Esteems while Q gets music turned on


                  The Thang

                  I was struggling a little. Could have been a number of things. We will call it the thin air being in the higher elevation and all.
                  Murdering Hornets with Burning Hair

                  Cut-a-Flip
                  until you reach 50 Merkins and 50 BBS

                  LL Cool J 10 Reps

                  Pax performs Alternating Lunges (R-L), then a standard Burpee & finish with a Jump Squat = LL Cool J. The “Cool” part is the burpee.

                  Fire Drill depends on the #of PAX (we did 2 times through)

                  PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping. Go around the circle with the “stop, drop and roll” until all PAX have called “Fire”.

                  Hair Burners 4 Reps

                  To push weight plates (10s, 25s, 35s or 45s) across the ground in a parking lot or around a track for a given time or distance. An Area 51 Tiger Rag special.

                  Murder Hornet 4 Reps

                  Take on the Killer B’s Routine from Iron Pax ’19 but with a cinderblock coupon. Pax line up at the start. Murder Bunny 10 yards then: 10 Man Makers, 10 Lunges w/coupon, 10 BBS w/coupon. Repeat till 30 yard line. Once complete: Bear Crawl + Coupon Drag back to starting line. Rinse and Repeat the whole thing

                  Move on to station Work!!!
                  Stations on the lower parking lot when Q call Rotate take a lap around the court to next station. Q will call out the Mode of Transport. Each round. The in leu of time we only did 1 round of the stations skipping station 2. I wanted time for a stretch and some Mary. Felt it was pertinent to include the whole workout for later reference purposes.

                  Modes of Transport:

                  Round 1 Long jumps
                  Round 2 Bernie
                  Round 3 Mosey
                  Round 4 walk

                  Station 1:
                  • 1st round merkins 10
                  • 2nd round Diamond merkins 10
                  • 3rd round Wide arm merkins 10
                  • 4th round Flying Fish merkins 9

                  Station 2:
                  • 1st round burpees 10
                  • 2nd round burpees 10
                  • 3rd round burpees 10
                  • 4th round burpees 9

                  Station 3:
                  • 1st round Squats 10
                  • 2nd round Lunges 10
                  • 3rd Round SSH 11 cadence count
                  • 4th round backward lunges 8

                  Station 4:
                  • 1st round Baby crunches 10 HC
                  • 2nd round Freddie mercury 10 HC
                  • 3rd Big boy sit-ups 11 HC
                  • Captain Thor 8

                  Mary/Stretch:
                  20 flutter Kicks IC
                  20 Heel touches IC
                  Forward Fold to Downward Dog Stretching Calves


                  COT:
                  S.S. Leadership

                  1. I am the captain of my ship.
                  2. I am in Ship Shape
                  3. I chart my course
                  4. I set sail
                  5. I am a good crew mate.
                  6. I lend a hand on deck
                  7. I check my compass
                  8. I persevere through storms.

                  Moleskin

                  Gloom Horns started early and abounded through the workout especially while doing BBS with a block.


                  News

                  Labor Day Convergence 9/5, GrowRuck 31 9/9 – 9/11, Chubby’s, Helping Tinkerbell 8/28/2022 with his farm. Keep PAX dealing with sickness in your prayers. Keep Tinkerbell (torn biceps) and Cheney (his dad) in your prayers.


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