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Boneyard – Teambuilder “Rosie Palms”

QIC: Vila

Date: 08/27/2019

PAX: The Count, Sidekick, Free Time, Peanuts, Vsquared, Ascot, Sunburn, Cliffhanger, Deep End, Backfire, Back Pew, Ducktales

AO: Boneyard

Warm up:

  1. SSH IC x25
  2. CottonPickers IC x15
  3. Carolina drydocks IC x15
  4. SSH IC x20
  5. Windmills IC x15
  6. SSH IC x15
  7. Plank IC x20
  8. SSH IC x10
  9. 8 count bodybuilder (8cbb) 1C x8
  10. SSH IC x5
  11. Spiderman IC x8

Transition:

  1. Mosey to the tennis courts

Warm up 2:

  1. Forward Fold x15
  2. Plank IC x10
  3. Slow Count to Up Dog x 10 sec
  4. Up Dog x15
  5. Down Dog x15
  6. Forward Fold x15
  7. Frog
  8. Recover

Transition:

  1. Mosey to lower track at first light post
  2. Wheelbarrow to first light post and switch
  3. Wheelbarrow to second light post
  4. Lunge together
  5. Crabwalk together
  6. Inchworm together
  7. Hold al gore at work out pad

 

Cycle (partner):

  1. Leg throws OYO x10 each person
  2. Patty cakes 4ct OYO x10
  3. Russian twists 4ct. OYO x10
  4. Sit up pass 4ct OYO x10
  5. Squat dips OYO x x10 each person

Mini Dora – running around the workout pad

50 Dips

100 box jumps

50 pull ups

200 LBCs

 

“Watch your thoughts; they become words.

 

Watch your words; they become actions.

 

Watch your actions; they become habit.

 

Watch your habits; they become character.

 

Watch your character; it becomes your destiny.”

 

Count  – 13 (Vila’s lucky number)

 

Names

 

Prayers/Announcements:

Deep End needs some patience

V2 needs to stay strong

Backfire’s neighbor on Signal, single mother with 3 kids in ICU. Not looking good.

The Count’s relative is going into surgery

 

Crom!

 

Vila

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Week 0 Iron PAX Challenge at Hill City

QIC: Ringwald

Date: 8/27/2019

PAX: Chief, Blindside, FNG-Kiffin, Kowbell, Sinai, Red Tees, FNG-Sherlock, Fissure, Threeskin, Moneyball, Whittler, FNG-Ramos, Prosciutto, FNG-Callahan, Roadhouse, Goose, Iron Butt, Skitch, Sunshine, Curfew, Flemish

AO: Hill City

Conditions

There was water on the ground, but not in the sky…because it DOESN’T rain during HC workouts.

COP

SSH x 20 IC
Windmill Mays Hayes x 10 IC
Square Jumps x 10 OYO
Little Arm Circles x 12 IC
Reverse Little Arm Circles x 12 IC
Overhead Seal Claps x 12 IC
SSH x 20 IC

The Thang

Led the group through week 0 of the Iron PAX Challenge, “Loredo”

Repeated 6 Rounds for Time:
24 Squats
24 Merkins
24 Walking Lunges (Both legs count as 1)
400m run

COT

I wouldn’t let myself quit the GoRuck event because I didn’t want to let my group down. I didn’t quit the triathlon the past weekend because I didn’t want to let myself down. Find what motivates you and stick to it to accomplish what you want to do.

Moleskin

It was pretty quiet this morning, due to no one being able to breathe. The sprinkles kicked on midway through the workout, so I’ve now officially seen more water come out of the ground at Hill City than out of the sky.

News

Labor Day Convergence – Beast Ridge – 0700
Baby Collins due early February

Recent Backblasts

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    One Carries Two – You Carry Your Brother(s)

    QIC: Iron Butt

    Date: 08/30/2019

    PAX: Cliffhanger, Elvis Jackson, Sunburn (Respect), VSquared  

    AO: The Boneyard

    Conditions

    High 60s; Perfect cool

    COP

    Stretching Exercises (Forward fold; Walk-out-arch back & hold)

    IC 4 CT Side Straddle Hops x 30

    IC 4 CT Imperial Walkers x 12

    IC 4 CT Merkins x 10

    IC 4 CT Mountain Climbers x 10

    IC 4 CT Squats x 10

    IC 4 CT Jumping Lunges x 10 each leg

    OYO Burpees x 5

    OYO Slow Squats x 10

    (Sunburn calls Audible for Burpee Bus asking for 5 Burpees)

    PAX resumes prep for The Thang

    Each man grabs 2 cinder blocks (provided by Sunburn) and walks to Exercise Area

    The Thang – ONE CARRIES TWO

    REVOLUTION ONE

    Partner 1: Run/walk paved walking trail around baseball field carrying two concrete blocks – Stop at Stations 1 (15 Big Boy Sit-Ups OYO) 2 (15 LBCs OYO)  3(15 Jump Lunges OYO) 4(15 Merkins OYO) – Return to Partner 2 and exchange positions and activities.

    Partner 2: 20 LBCs and 20 MERKINS – Rest & Repeat until partner returns or HOLD LOW PLANK

    Partner 1 and 2 Exchange positions

    LISTEN FOR Q TO MOVE TO NEXT REVOLUTION

    REVOLUTION TWO

    Partner 1: Run/walk paved walking trail around baseball field carrying two concrete blocks – Stop at Stations 1 (15 Big Boy Sit-Ups OYO) 2 (15 LBCs OYO)  3 (15 Jump Lunges – OYO) 4 (15 Merkins OYO) Return to Partner    

    Partner 2: 10 JUMP LUNGES OYO & 20 SLOW SQUATS OYO – Repeat until partner returns or HOLD PLANK

    LISTEN FOR Q TO MOVE TO NEXT REVOLUTION

    REVOLUTION THREE

    Partner 1: Run/walk paved walking trail around baseball field with NO Cinder Block – Stop at Stations 1 (15 Big Boy Sit-Ups – OYO)  2 (15 LBCs OYO)  3(15 Jump Lunges OYO ) 4(15 Merkins OYO) Return to Partner 2 – and exchange positions and activities.

    Partner 2: 10 SSHs & 20 SLOW SQUATS OYO – Repeat until partner returns OR HOLD AL GORE

    LISTEN FOR Q TO MOVE TO NEXT REVOLUTION

    COT

    Count-a-rama, Name-a-rama

    Iron Butt shares story about father being convicted felon (extortion) and what the judge asked the 22-year old version of Iron Butt during the sentencing hearing. Based on Iron Butt’s response to judge, he reduced sentence to 5 years probation from 3 years of incarceration. Just as one man carried two cinder blocks plus himself around the track (track of life), we men may be called upon to stand for a brother in time of need. Watch out for your brothers.

    Announce-a-rama

    Ball Of Man-Prayer by Sunburn

    Moleskin

    Nothing of note.

    News

    IronPAX Challenge starts September 1

    Landfill

    Convergence at Beast Ridge on Labor Day at 7 a.m.

    Recent Backblasts

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      Don’t Hurdle Yourself!

      QIC: Money Ball

      Date: 8/28/19

      PAX: Milkman, Red Tees, Gretel, Laces Out, Skitch, Blindside, Geek Squad, Sidekick, She Shed

      AO: Lions Den

      Conditions

      Perfect, felt like Fall.

      COP

      Windmill Willy Mayes Hayes x 10 IC
      Monkey Humpers x 10 IC
      SSH x 31 IC
      Michael Phelps x 10 IC
      SSH x 21 IC
      Little Baby Arm Circles x 10 IC
      Reverse x 10 IC
      Smurf Jacks x 11 IC
      Stadium run all 6 stairs on the home side. Meet on the track.

      The Thang

      PLANK HURDLES with an Indian run feel. 10 cones set up on the track, for 10 rounds.

      Line up – first person runs to first cone and planks while everyone else does butt kickers or squats. Once the first person is in plank position the second person runs and jumps them, then goes to the second cone and so on until all have gotten into plank. Last person hurdles everyone.

      Then the first jumps to finish line, and then the second etc, until everyone has finished. Then we’ll mosey back to the start and do it again with everyone moving up a spot in the rotation example #1 becomes #2 and so. We’ll do this until the original #1 is back at the front. 

      Plankers will alternate from Plank round 1, Merkins round 2, LBC’s Round 3 then back to Planks round 4, keep the rotation till everyone has completed each position on the track.

      Mosey back to end zone. Do Willie Mayes Hayes while @LacesOut attempts a Field Goal from the track approximately 30yds. If he makes it, 10 Burpees, he misses it 20 Burpees.

      ITS GOOD!!!

      COT

      Shared my life verse which is Col 3:23 – paraphrased: Work as working for the Lord not for man. Spent too many years of my life chasing the wind, working for my own glory.

       CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
      BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

      Moleskin

      Lots of steps in the stands and the track catches you “red” handed…….

      News

      Convergence on Labor Day at BEAST RIDGE – Bring an FNG, they’re not working either.

      Recent Backblasts

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        REV’IT AROUND

        QIC: Iron Butt

        Date: 08/23/2019

        PAX: Can Man, MayHem, Clothespin, John Doe, Rainman, Pinky Tag, Cowbell, ThreeSkin, Toe Tag, Sidekick, DNF, Escobar, Gaylord, Centerfold, Peanuts, WuzntMe 

        AO: Hacksaw

        Conditions

        73 and somewhat humid

        COP

        F3 Mission Proclaimed and Disclaimers disclaimed 

        IC 4 CT Side Straddle Hops x 15

        IC 4 CT Imperial Walkers x 15

        IC 4 CT Merkins x 15

        IC 4 CT Mountain Climbers x 15

        IC 4 CT Squats x 15

        IC 4 CT Side Straddle Hops x 15

        IC 4 CT Willie Mays Hays x 10

        OYO Jumping Lunges x 10 each leg

        OYO Slow Squats x 10

        IC 4 CT Flutter Kicks x 10

        IC 4 CT Big Boy Sit-ups x 10

        Mosey to FLAG and stopped on the way at palette of concrete blocks in route to the FLAG. Each HIM took two cinder blocks with him and positioned at the 6 position of the large circle around the FLAG.

        The Thang

        REVOLUTION ONE

        Partner 1:     Run/walk circle holding two concrete blocks and Stop at Stations 1 (15 Big Boy Sit-Ups) 2 (15LBCs)  3(15 Jump Lunges) 4(15 Merkins) – Do activity – OYO – Return to Partner 2 and exchange positions and activities.

        Partner 2:     20 LBCs and 20 MERKINS – Repeat until partner returns or HOLD LOW PLANK

        Partner 1 and 2 Exchange positions – DORA

        HOLD AL GORE UNTIL PAX COMPLETES REVOLUTION ONE

        LISTEN FOR Q TO MOVE TO NEXT REVOLUTION

        REVOLUTION TWO

        Partner 1:     Run/walk circle with two concrete blocks – Stop at Stations 1 (15 Big Boy Sit-Ups) 2 (15 LBCs)  3(15 Jump Lunges) 4(15 Merkins) – Do activity – OYO – Return to  Partner 2 – and exchange positions and activities.

        Partner 2:     10 JUMP LUNGES & 20 SLOW SQUATS

        Repeat until partner returns or HOLD LOW PLANK

        HOLD AL GORE UNTIL PAX COMPLETES REVOLUTION TWO

        LISTEN FOR Q TO MOVE TO NEXT REVOLUTION

        REVOLUTION THREE:

        Partner 1:     Run/walk circle Twice holding ONE Concrete Block overhead – Stop at Stations 1 (15 Big Boy Sit-Ups) 2 (15 LBCs)  3(15 Jump Lunges) 4(15 Merkins) – Do activity – OYO – Return to Partner 2 – and exchange positions and activities.

        Partner 2:     10 JUMP LUNGES & 20 SLOW SQUATS

        Repeat until partner returns OR HOLD PLANK

        HOLD AL GORE UNTIL PAX COMPLETES REVOLUTION ONE

        LISTEN FOR Q TO MOVE TO NEXT REVOLUTION

        TIME – Return to parking lot after dropping off concrete blocks back at the palette 

        COT

        A LEADER’S PRAYER

        Leadership is hard to define.

        Lord, let us be the ones to define it with justice.

        Leadership is like a handful of water.

        Lord, let us be the people to share it with those who thirst.

        Leadership is not about watching and correcting.

        Lord, let us remember it is about listening and connecting.

        Leadership is not about telling people what to do.

        Lord, let us find out what people want.

        Leadership is less about the love of power

        and more about the power of love.

        Lord, as we continue to undertake the role of leader let us be

        affirmed by the servant leadership we witness in your son Jesus. Let us walk in the path He has set and let those who will, follow.

        Let our greatest passion be compassion.

        Our greatest strength love.

        Our greatest victory the reward of peace.

        In leading let us never fail to follow.

        In loving let us never fail.

        Amen

        Blest Be the Tie – Sung by IB 

        Moleskin

        Thanks to SideKick and ThreeSkin for auditing services and making sure concrete blocks were returned and positioned as originally. God Bless the Analyticals!

        News

        IronPAX Challenge

        Recent Backblasts

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          Cleared for take off…..

          QIC: Best In Show 

          Date: 8/26/19

          PAX: Pebbles, Gaylord, Mayhem, Sidekick, Fastlane, Early Bird, Peanuts, Three Skin, Jazzy Jag, Toucan

          AO: Beast Ridge

          70 degrees and 100% chance of drizzles

          COP

          Knocked out 5 penalty burpees for a missing flag, a foreshadowing of things to come…then a little mosey to get us warmed up…

          The Thang

          After the mosey, I ‘splained to the group what we would be doing;

          7 sets of 7 exercises with a increasing timed run in between each set; 7 Jump Squats OYO, 7 merkins, 7 Mtn Climbers, 7 Imperial Walkers, 7 Burpees OYO, 7 Shoulder Taps and 7 SSH, after completion of the 7 exercises we would run for 1 1/2, 2, 2 1/2, 3, 3 1/2 and 4 minutes, increasing the run time between each set, see what I did there.

          Managed to get 5 sets in before we had to head back, along the way I introduced the Boeing Burpee, every time a plane took off from nearby Chattanooga Metropolitan Airport and Hair Salon, the group would perform 5 burpees! Lots of planes start leaving at 5:55 and judging  by the pax reaction they loved the Boeing Burpees! Lots of enthusiastic mumble chatter confirmed this. 

          Back in time for some quick Mary, but since I waited a week to post my BB, I have forgotten what they were, but they were awesome.

          COT

          We did this…

          Moleskin

          Hope and Faith, you can hope for something, but you must also have faith. Whether it is faith in the Lord, faith in your fellow man or faith in yourself, if you hope for something, you must have faith that it will happen. And others hold faith in you, remember that as you go through your day.

          News

          Convergence at the Beast for Labor Day. 7 am start, little warm up by yours truly followed by a Sidekick beat down!

          Recent Backblasts

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            Stroll on the Bridge with Merkins/Burpees

            QIC: Laces Out (Respect)

            Date: 08/13/2019

            PAX: Back Pew, Blindside, Chief, Curfew, Hobo, Fissure, Flemish, Money Ball, Red Tees, Ringwald, Skitch, Uncle Fester, Whittler 

            AO: Hill City

            Conditions

            78 degrees and clear but muggy (going to be hottest day of the year)

            COP

            Mosey to the Blue Rhino

            15 SSH IC, 15 Finkle Swings each leg, 15 Imperial Walkers IC, 15 SSH IC, 10 Slow Merkins IC, 15 SSH IC

            The Thang

            Mosey to The Walnut Street Bridge
             Merkin/Burpee Mile across the Bridge
            5 Burpees OYO

            Mosey to 1/4 point of bridge

            25 merkins and 5 Burpees OYO (hold Al Gore)

            Mosey to 1/2 point of bridge

            25 merkins and 5 Burpees OYO (hold Al Gore)

            Mosey to 3/4 point of bridge

            25 merkins and 5 Burpees OYO (hold Al Gore)

            Mosey to end of bridge

            25 merkins and 5 Burpees OYO (hold Al Gore)

            Mosey across glass bridge towards Hunter Museum and down staircase to Riverfront Pkwy and box jump up stairs to top.

            Mosey back to 1/2 point of bridge

            25 merkins and 5 burpees OYO (hold Al Gore)

            Mosey to 1/2 point  of bridge

            25 merkins and 5 burpees OYO (hold Al Gore)

            Mosey with karaoke, Bernie Sanders, and Mosey to end of bridge

            5 burpees OYO

            MARY

            12 Flutterkicks IC, 12 Hello Dolly IC, 12 Rosalita IC en Espanol

            Mosey back to parking lot

            COT

            Countarama

            Namarama

            Discussed need for praying for and lifting each other up. Praying for and prayed for one of our brothers and ex-wife on marriage retreat, for a miracle to take place. “Therefore, confess your sins to one another and pray for one another, that you may be healed. The prayer of a righteous person has great power as it is working.” James 5: 16

            Recent Backblasts

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              Manic Monday

              QIC: Geek Squad and Ducktales

              Date: 08/26/2019

              PAX: Geek Squad, Hasbro, U-Turn, Couch Potato, Sponge Bob, Milk Man 

              AO: The Huey

              Conditions

              Wet and Wild!

              COP

              SSH x 15
              Forward Fold x 15
              Willy Mayes Hayes x 15

              SSH x 25
              Forward Arm Circles x 15
              Reverse Arm Circles x 15

              Moroccan Night Clubs  x 15
              Cherry Pickers x 15

              Overhead Seal Claps  x 15
              Shoulder Presses x 40

              The Thang

              Mosey to the Love Shack – Love Shack DORAs

              100 inclines while partner moseys to memorial steps and does 10 step ups, then runs out to track and finishes at the Love Shack.
              100 Dips while partner moseys to memorial steps and does 10 step ups, then runs out to track and finishes at the Love Shack.
              100 Big Boy Sit-ups; while partner moseys to memorial steps and does 10 step ups, then runs out to track and finishes at the Love Shack.

              Mosey to track and do Boy Scout Run 2 x around the track back to the Love Shack.

              Ducktales takes over for the rest…

              10 Inclines IC using the picnic table  

              15 Leg raises OYO while laying on picnic table                                                                          

              15 Pump Style – Couch Potato Inspired leg lifts                                                                         

              Wall sits

              Bus Drivers

              Muhammad Alis

              Get “Duck-like” Low wall sits                                                                                                            

              Joe Fraziers                                                                                                                                          

              Back to the Picnic tables…. 

              15 decline pushups  OYO

              20 Step ups (10 each leg) OYO

              Bear Crawls out to the end of Love Shack and back

              Mosey to the 9-11 Memorial

              Discusses Growruck 15 cadre Flash and the honor it was to share a moment with white platoon infront of War of Tears monument Link to war of tears memorial

              Pax Circled around our 9/11 monument

              Merkins IC 9

              Squats IC 11

              COT

              Encourage and pray for each other. Not much for today.

              News

              September 2nd Convergence at Beast Ridge. Check Slack for Details

              Ruck Friday sept 21st 9pm

              Posted on

              Southern Rock and The Clock

              QIC: Mrs Baker

              Date: 08/24/2019

              PAX: Bubbles, Schnitzel, Mustang, Fastlane, Rug Doctor

              AO: The Battery

              Conditions

              Damp Fantastic

              COP

              Mosey out the Greenway to the east and stop at approximately 500 yd intervals:

              Stop for SSH, Slow Squats, Forward fold, Yoga Merkins 15 count of each at the first stop.
              2nd Stop in the mosey: 15 count of; SSH, Arm circles, seal claps, leg over forward fold L/R, continue mosey to upper parking lot by the pool.

              The Thang

              With Lynard Skynard soundtrack in the background and the mobile app keeping us honest:
              1 Minute to complete the required exercise 10x, sprint across the parking lot and back
              Diamond Merkin
              Squat
              Burpee
              Big Boy Sit-up
              Military Merkin
              Squat Jump
              Burpee
              Bicycle crunches
              Merkin
              Squat
              Pause the timer for a group mosey around the parking lot for recovery
              Burpee
              Big Boy Sit-up
              Wide Merkin
              Squat Jump
              Imperial Walker
              Burpee
              Lunge
              Squat
              Burpee
              Imperial Walker
              Pause the Timer for a group mosey around the parking lot for recovery
              Reverse Lunge
              Crunches
              Calf raises
              Shoulder touches
              Merkin
              Pickle pointer
              Calf raises
              Crunches
              Lunge
              Burpee

              COT

              Mrs Baker:  I have been reading and studying about Faith with respect to the details behind my Christian belief. In the book I have been reading the Author, Michael Guillen, talks about our Emotional Intelligence; EQ., IQ, and something he calls SQ, Spiritual Intelligence.  We can see the world through each of these lenses, but it’s important to have balance between them for a full life. We need to not only look at the world intellectually with logic, but also use our emotions and consider the spiritual implications of our actions. It’s easy to stay in the physical and Intellectual side of life, but for a full multi-color view we need all three. He says that a person with a single lens is a cyclops and misses the deep nuances of the world. So let’s strive not to be cyclopes.
              CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
              BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

              Moleskin

              We had a solid workout and noticed the conspicuous absence of several brothers. Mostly we were quite in contemplation and sweat.

              News

              Upcoming Convergence on Labor Day at Beast Ridge
              Upcoming Chattanooga Mud Run 9/8, plenty of teams available to join in
              Wednesday AM workout at the Battery will shift to Tuesdays 0530 starting in September
              Hacksaw is taking off and now starting a Wednesday and Friday workout schedule. Jump in down there, it’s not far and a great group.

              Recent Backblasts

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                The Humidor

                QIC: Geek Squad

                Date: 08/22/2019

                PAX: Ducktales, Freetime, Hasbro, U-Turn, Couch Potato

                AO: The Huey

                Conditions

                84.5 degrees and extremely humid!

                Disclaimer: This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car.

                F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership.

                COP

                SSH x 10

                Arm Stretches x 15
                Butterflies x 15
                Hamstring stretches x 15
                3rd Grade Exercises x 15
                Willy Mayes Hayes x 15
                Slow Abe begodas x 15

                SSH x 20

                Butt kickers x 15
                Wide High knees x 15
                Imperial Walkers x 15

                SSH x 20

                 

                The Thang

                Mosey around track to the bleachers

                Box jumps up (4) & Walk back down  X 6

                Dips x 20

                Incline x 10

                Decline x 10

                Parking Lot DORAs

                100 merkins;  Frog jumps 8 parking spaces (marked by a shotgunned Lite Can) out and then mosey back
                150 Lunges; Bernie’s out and mosey back
                200 LBCs; Bear crawls out and mosey back
                250 squats;  Mosey to end of parking lot and back

                Mosey back to Startex for round of Marys

                Plank Jacks x15
                Heel touches x15
                Planks x15
                Freddy Mercury x 15
                Pickle Pounders x 15
                Monkey Humpers x 15

                 

                COT

                3 characteristics of The Ideal Team Player:  1) humble 2) hungry 3) smart.

                News

                Saturday, August 24th 0700-0800 Game Day at Landfill.

                September 2nd Convergence at Beast Ridge