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NordicTrack Birthday Q

QIC:  NordicTrack

Date: 05/10/2021

PAX: Blue, Bobbitt, Daisy, Dangler, Dundee, Friar Tuck, Gretel, Heisenberg, Hoser, Knievel, Mr. Clean, Roomba, Shameless, Slois Lane, Snatch, U-turn

AO: Detention

Conditions

Humid and cool, 63 F.

COP

Various stretching exercises. Some burpees. Nothing amazing here.

The Thang


Sprinting Ladders
One lap around the baseball fields.

Each lap builds on the first lap, so do the exercises from the previous laps at each station.

Begin each lap with 20 Merkins.

4 stations around the track. Jailbreak to each station. Stop and do the exercises.

Everything should be hard count

Complete the lap On Your own, then return and pickup the 6. The last person to finish a lap should have every other Pax with them.

Station 1

Lap 1 – 10 Burpees

Lap 2 – 20 Merkins

Lap 3 – 20 Shoulder Taps

Station 2

Lap 1 – 15 Pull-ups

Lap 2 – 30 dips

Lap 3 – 20 Decline Merkins

Station 3

Lap 1 – 20 BBS

Lap 2 – 30 Pickle Pointers

Lap 3 – 20 Leg Raises

Station 4

Lap 1 – 30 Toe Merkins

Lap 2 – 30 Monkey Humpers

Lap 3 – Squats

We did not finish lap 3 due to time.

COT

Hebrews 12:11

“For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.”

Practicing discipline can lead to results, but achieving discipline is hard. My personal journey has progressed because others in F3 have helped push me, and drive me to be better. Thank you to all my F3 brothers for making me a better man.

Moleskin

I found a pair of Silkies that have an Eagle sporting a mullet.

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The Bunnies and the B’s, Listen and you’ll See

QIC:  Prosciutto

Date: 05/06/2021

PAX: Bumblebee, Burrito (sigh), Catfish, Curd, Gusher, Holy Kiss, Jorts, Laces, Out, Mansiere, Old School, Pediasure, Pomade, Pound Dog, Recycle, Red Raider, Shank, Snow Patrol, Truck Stop, Zima

AO: Mountain Fancy

Conditions

Brisk, cool, fine mountain ayyerrr. Funny thing…,,;; if it rained the day before, you never would have known it; dry as a bone. The parking lot was patched in places where the potholes previously existed; sorta ;;; …,with fresh asphalt. Oddly enough, the holes seemed more pronounced than before (that’s not a particular dig at Burrito’s Mom; she is a kind lass, I’ve met her and Mother’s day is upon us after all); and speaking of, nothing was mentioned about Mother’s Day. In fact, more was said about Cinco De Mayo on the Seis de Mayo. So we were still on that topic this morning. Some had too much celebration, some had none;;;

[serious question] why is it that non-Latino folks go harder on Cinco de Mayo than people of actual Mexican origin? Same goes for St. Patrick’s day. Confusing… just let the Micks and the Mexicans have their time to shine. What’s with this world where everyone is about everyone else’s history and being in their business? I’d bet that the guy raging on 5-May is also the same guy that was pounding chests and raising fists when Trump was talking about a separating wall between the two countries;; just a guess though. And furthermore, is anyone throwing down on July 4th outside of America yet on behalf of the US and A!? England (nope.)? France (nope. bend over)? I assume not, but with the way people are on 5-May, who knows? Mother’s know. Their day is celebrated by going out to eat. Restaurants don’t celebrate Mother’s day.

Just wait until St. Francis of Assisi day comes….all I’m gonna say. Romans really know how to let it rip…

Where was I?? Oh yes, people showed up, we talked about the rules of adult recess, the obvious circumstances before us regarding darkness and uncertainty of your future and not being responsible for anything and the odd choices you made. I may have missed the part about not being a professional, but no one balked at that omission;;; and that’s likely because everything seemed unprofessional up until that point;”;”; kind of like a VQ. Real warm & fuzzy stuff. People were appalled at how bad I was at all the ceremonious things I misremember. I’m still new at this. But you’ll be able to determine that in a few more lines of text.

Final note on conditions – the lawnmower and/or facilities manager (who has accosted me on at least one occasion) appear to have “bought the farm.” Either that or he/she/they/they’re/their/there/them/them’s/all y’all/yins sleeping on the job. Two more weeks left unattended and they’ll be able to hack, lay and hay this field. Not it!!!! Ask Fissure what he thinks about haying. In South Pittsburgh with Mike. In the heat. Naked (no no, just kidding; he was wearing some Clemson-Tech gear and boat shoes prob; 63-17 Go Tigers).

In an unceremonious -yet ceremonious – way and due to the shut down in the facilities department, there will be a stated ‘Feet Dryness’ scale (FDS) at intervals throughout the backblast in accordance to certain times in the workout when YHC took special notice of extremities.

COP

I blacked out and don’t remember much (too much 5-May), but there was a 5 burpee penalty at one point because the cadence from the pax was something awful. Stretching and gyration and arm movements in combination with cardiovascular motions that excite the love muscles were employed and completed. The burpee penalty, while annoying, did not seem to affect the cadence response from the pax. Like I said, unprofessional, unprepared, VQ in effect here.

On the ‘Feet Dryness’ scale (FDS), our feet were dryer than a preheated oven waiting on some Bruschetta.

The Thang

Grab a block, line up and meet at the goal line
The Sick and Twisted Catch me if you Can
PAX were assigned their partner based on their immediate proximity in the line

Each pax has a block
First Pax (P1) Rifle Carries the Block while lunging toward opposite goal line
— 1 blockee at every 5th (Mountain Count) Lunge then continue the lunging until P2 arrives.
Partner Pax (P2) completes 5 blockees and then Murder Bunny’s to P1.

At the exchange, P1 Rifle Carries his block and walks back to the starting goal line to do his set of 5 blockees; P2 picks up where P1 left off with lunges and blockee’s down field.

*This had to be explained twice for the reverend, attorney and McCallie graduate (who happen to all be the same person); so you know it had to be good.

— Whence P1 and P2 arrive at opposing goal line, together they jail break to start and back (no blocks this time); Plank & hold for six.

10 Tempo Merkins were done all together; two more jail breaks with the group and then pax repeated the above to return back to start

FDS update: feet felt like that cottonmouth feeling after 5 solid bong hits and three-fourths pack of Lance Peanut Butter Crackers; without a beverage to wash it down. Medium dryness.

Plenty of time remaining, PAX grabbed their block and headed to the long stretch of track to find medium-sized cones stretched vertically 10 yards apart as well as another workout group; NEWS TEAM ASSEMBLE!!!

Killer B’s

Broad Jump to first Cone; 10 Burpees, 10 Bonnie Blaire (Mountain Count), 10 BBSU
Broad Jump to second Cone; 10 Burpees, 10 Bonnie Blaire (Mountain Count), 10 BBSU
Broad Jump to third Cone; 10 Burpees, 10 Bonnie Blaire (Mountain Count), 10 BBSU
(Bear crawl back to start)

*Cone is capitalized here because medium-sized Cones deserve their time in the spotlight, too

FDS note: Like a Chinchilla in a sand bath in south Phoenix in July.

Circle up for 1 minute abs. Very nice!

COT

“If you reject discipline, you only harm yourself; but if you listen to correction, you grow in understanding.” — Proverbs 15:32

I picked out two things in context here.

One, it’s true, discipline in anything (I could think of) is a positive. Indiscipline is a slippery slope. Of course there are some exceptions.

For me discipline in reading or journaling through the word daily keeps me correct, keeps me centered and helps me maintain perspective on all things. A tough conversation at work or difficult situation that comes to pass is all the more easier to handle in a balanced life with a mindset with perspective.

The second component of the verse mentions listening to correction as there is growth in understanding. Speaking of difficult conversations- here’s a hard truth – we are not always right.

In fact, we are wrong… a lot.

I learned quite some time ago that “the quickest way to the right answer is to say the wrong one.” In listening to that correction and fully understanding that correction, growth occurs.

Moleskin

At Smackdown, we like to conjecture on scales, readings, theorems, scientific considerations, or any measurements that start with the word ‘relative’. The Feet Dryness scale is really no different. Widely held as a farcical scale, one thing is certain, I was not thirsty after the workout. I attribute this to the water boarding my feet took for a solid 43 minutes. I spent more time curating the playlist for today than the workout. The playlist didn’t get the airtime I’d hoped due to a low battery in the speaker; Lesson learned. The medium-sized Cone is oft-overlooked among the cone family, especially when the grass is taller than the Cone. But it stood its ground and served a purpose today. No longer shall it feel the inadequacies akin to a workout partner with hip dysplacia. Some people said they saw a guy named Gusher today, to which I was left wondering, who’s that? Gamecock themed week is over, sadly. Today, the Georgia fans talked about how they were the last straw in Spurrier’s tenure at UofSC. Oh how they cherish Spurrier as he lives in their headspace freely even up to this day. Sic’ em… Spurrier quit because he didn’t want to face Vanderbilt the following week. You’re welcome, Mansiere. Not surprisingly, Bumblebee (Clemson grad) came and exited early, which I’m accustomed to witnessing over the last decade. I think this is standard behavior. I’m gonna go cry some more in my cheerios. Can’t wait till next year. Always next year. Cry these alligator tears with me.

News

Check smackdown channel for a well-documented administrative post from Recycle the Great.

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    Dora: The Musical

    QIC:  Ramrod

    Date: 05/05/2021

    PAX: Escobar, Uncle Joe, Slim Shady, M.I.A., Madoff, 

    AO: Hacksaw

    Conditions

    Cloudy with a chance of meatballs

    COP

    Mosey to the Imagination Station parking lot

    SSH x 10 IC

    Mountain Man Poopers x 10 IC

    SSH x 10 IC

    LBAC Forward x 10IC

    LBAC Reverse X 10 IC

    SSH x 10

    Mosey to the Commons area

    The Thang

    Musical Dora (with Blocks)

    Partner 1 did the selected exercise while partner 2 ran to the base of Hacksaw Mountain and back. Flapjack

    Playlist was a bunch of dead singers from years past. [Soundgarden, Nirvana, Alice In Chains, Stone Temple Pilots, etc..] All exercises were done for the time period of a song. 

    Upright Rows

    Chest Press

    Sousas

    Dive Bombers

    Flutter Kicks

    Squats

     

    COT

    Playlist was chosen to illustrate the futility of living the rockstar, partying lifestyle. All of the singers died from suicide, alcohol poisoning, or drug overdose. If seemingly successful people struggle with addictions and depression, what does that say about the rest of us?

    “All things are full of weariness; a man cannot utter it; the eye is not satisfied with seeing, nor the ear filled with hearing. What has been is what will be, and what has been done is what will be done, and there is nothing new under the sun.” (Ecclesiastes 1:8-9)

    F3 exists so that we do not have to go through life alone. Yes, all things are full of weariness, but we can help each other make it.

    Moleskin

    I was without my glasses or contacts this morning which made it difficult to tell who was who in the gloom.


    I modified this beat down so that the PAX did not have to run Mount Hacksaw 6 times. So far, no “thank yous” from the PAX.

    My COT was pretty depressing, but, as I told the PAX, I see little difference in the way that these lead singers died and the excessive partying that happens on Cinco de Mayo and many other holidays. Having witnessed the extreme life changing/ending results from having one (or six) too many, I thought it pertinent to provide these real-life examples.

    News

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

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      Intentionality

      QIC:  Mr. Clean

      Date: 05/03/2021

      PAX: Band Camp, Blue, Bobbitt, Cleaver, Daisy, Dundee, FNG- Knievel, Nordic Track, Snatch, FNG-Shameless, U-Turn

      AO: Detention 

      Conditions

      60’s. Skies were unpredictable. Radar was showing beautiful hues of reds, greens, and oranges. We did not fall into this path until the BOM commenced.

      COP

      SSH x50 IC
      Willie Mays Hays x15 IC
      Forward Fold

      The Thang

      Divided into two teams.
      One Pax farmer carried coupons to a point while the rest of the Pax completed an exercise. Every Pax had to complete 50 Merkins before the next Pax took off with farmer carries.
      Second Round was a rinse and repeat with squats.

      Teams stayed together. Team had to block bear around the circle. Pax not bear crawling were completing an Indian Run. Pax could switch at any point to relieve the other Pax.

      COT

      Intentionality: Make sure you are intentional in forming relationships with your fellow F3 Brothers and maintaining your Concentrica.

      Moleskin

      TWSS….it’s just kind of common at Detention

      News

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

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        The Running of Bulls Is No match for the PAX Who Run for Puebla;; The Mustache that Survived a Christmas Pageant (Almost)…And the Cutting of a Covenant: Convoy’s Inaugural Run Day

        QIC:  Gusher

        Date: 05/05/2021

        PAX: Burrito, Hambone (RESPECT), Jenny Craig, Jorts, Mansiere, Prosciutto, Recycle, Zima

        AO: Convoy

        Conditions

        Not even Ed Sheeran’s sultry British voice could serenade the misty eye of the mountain with better conditions Convoy’s Run Day Maiden Voyage. “Ed (vocative of direct address), Ed, ED, Hey ED! That fire you see inside the mountain is the fire that burns within the beating heart of each HIM before their 40 minutes of run;;;or, that pace that is slightly faster than a walk, less than a sprint, more manly than a prance, let’s call it a mosey. Sing on, ED, sing on.” And the conditions were perfect. 59 degrees on Daniel Gabriel Fahrenheit’s scale. Sure, the world may use Celsius, but we are not the world. Fahrenheit Scales and Cinco De Mayo celebrations are about the most American thing there is. So, let’s raise a glass to freedom, and run. Humidity was as high as the excitement of several PAX. Ask YHC how he knows. “How do you know?” YHC is glad you asked. Well, the humidity was at 96%. That’s a solid and sweaty score. One PAX — a gold-plated-gold kind of PAX — sent this encouraging prayer the night before…”Now I lay me down to sleep, I pray the Lord my soul to keep, And if I die before I wake at least I won’t have to run.” That is top shelf excitement. 96% level, just like the humidity. Clear skies, fresh breeze, thick pollen, plush track, and total confusion as to what movements require gloves on a run day. As long as memory remains, this day will not be forgotten. As long as memory remains, the “I hate everything about this” repeated 1, 349 times will never be forgotten. Humidity high, esteem level right at the UV Index, 1. Allergy Forecast High. See your local Chattanooga Allergy Clinic for a better quality of life. These are the conditions. What is written is written.

        COP

        Warmup consisted of a few stretches, with Burrito doing one more stretch assistance than the others (He receives the Second Miler Award for Being a Standout Guy Willing to do more than the rest): Willy Mays Hays (IC), Forward Fold (OYO), Warm Up Mosey that transitioned into The Thang with natural and almost imperceptible fluidity.

        The Thang

        As Convoy’s First Run Day, The Thang Consisted of Running with a focus on running. 3.81 miles of distance with periodic planks and ab exercises to break things up a bit so as not to overwhelm.

        COT

        Encouragement to focus on things that matter and that last. Jesus says lay up treasures in heaven where those treasures will last, not susceptible to decay or dissolution. We ought to focus on things that matter and live our days accordingly. Culture says follow one’s heart. That perspective changes as the wind and generally leads to regrettable actions. Jesus says choose your treasure and your heart follows that. So, focus on things that matter and that last which the Lord has put before us and pursue those with singleminded focus (Matthew 6). Also thanked the PAX for showing up on a run day, which is not really all that thrilling. But running with others is better than either running alone or not running at all.

        Moleskin

        At 5:29am a one minute call was announced per Q-Source Policy. However, Burrito, revealing his excitement about running known by both words and actions, requested assistance in the stretching of his inner thigh. Fortunately for seven others, Prosciutto stood nearest. But not fortunately for Prosciutto. As mentioned, he stood nearest. As this pre-warmup warmup unfolded, Burrito alluded to the Ancient Near Eastern (ANE) practice of cupping the thigh when finalizing a treaty, or pact;;;;also referred to in the ANE as a covenant (“berît” if you want to learn Hebrew). Then it dawned upon all (almost) that the F3 Bootcamp Structure dates back to ANE covenantal practices. F3 is basically the most historical act a man can do. It’s not a cult, it’s essential to human flourishing and finds its origins from a time dating back to the third millenium B.C era. Basically, F3 will help a person understand the Old Testament better. As YHC witnessed Burrito’s leg upheld by Prosciutto, it dawned upon the cranial part that we are observice the unfolding of a suzerain treaty. And every element corresponds to every F3 Workout. Here we go…Components of an ANE Treaty: (1) The preamble, or introduction of the speaker – This is the Disclaimer; (2) historical prologue – What F3 Is and Why We are Here; (3) stipulations of the covenant – Following the Q in a regimen of bodily movements; (4) the document with all particularities of the agreement – Q Form and Backblast; (5) the gods as witnesses – COT/Prayer close out (3rd F); (6) curses and blessings – Mumble Chatter vacillating between mockery and encouragement. And all of this at 5:29am before the workout even officially commenced. The Mumble Chatter definitely leaned more on the “I hate everything about this” side of things which did absolute wonders to the Q’s psyche. This must have been how Ignacio Zaragoza felt as he led his men into battle against the French forces. Let us just hope that the future of Convoy Run Day fares better than the Second Battle of Puebla. Being a lengthy run, the mumble chatter explored a wide swath of topics. After Cinco De Mayo wishes were extended, conversation naturally focused on the glory of the mustache, that ancient practice of upper lip decor. Several PAX noted their fathers went through a mustache faze, which is understandable given that most of us grew up during the 1980s Apex of Mustache culture. Oh to have been a father in the days of Magnum P.I. (greatest ‘stache of all), Mike Schmidt (greatest mustached 3rd baseman of all time), Freddie Mercury (immortalized in The Marys of F3 Nation on the daily), Hulk Hogan, Alex Trebek, and Geraldo Rivera. But one question plagues the PAX. Did Zima’s father truly need to shave his mustache in order to participate in the Church’s Christmas Pageant? Facial hair was commonplace in the region and the time period, so it would have been legitimate to retain. Method acting at its finest, right ho! Facial hair prevalence is beyond archaeological dispute. What compelled him to shave the caterpillar of the lip? What is the minimum requirement in F3 for legitimizing the donning of gloves during a workout? Coupon usage? Planking? What about the merkin, which is just a plank in motion? At each plank, no PAX audibly regretted to run sans glove. However, at the final merkin command a complaint pierced through the dark more swiftly than Meatloaf’s bat out of Sheol (second Hebrew word), “I thought you said we didn’t need gloves!” This shocked the Q to the core with a kind of confusion that will befuddle the thought processes for days to come. Mansiere can run like the wind, smooth and without effort. His cardio prowess is honed in the front lawns of neighbors everywhere playing freeze tag with all the neighborhood children. Burrito’s progeny is very fast according to neighborhood legend. Not surprising given that Burrito wears running shirts with protective chest tape. Morale of the PAX boosted substantially upon learning that they are, collectively, Burrito’s favorites with the exception of seven other people being named as more favorite. Extremely solid PAX with whom to run, with suzerain blessings far outweighing the cursings;;;;;;;;;;; at least until the therapy session bill comes due. Will definitely be wearing gloves for that. If anyone is interested in bettering cardio capacity, contemplating the practical benefits of Algebra after the class is over, discussing the history of world events that are Americanized for commercial gain, or learning new vocabulary words during an Indian Run, then Convoy Run Day is for you. You will always be better for spending time with tier 1 PAX, and F3Chattanooga has tier 1 dudes across all AOs.

        News

        Signal Mountain St. Louis Cardinals Baseball Team (consisting of several F3 2.0s) will be playing Thursday at 5:30. They are dominating with such dominance that scouts are already attending and the teams owns a 136 run differential score and an 11-0 record.

        Prosciutto on Q at Smackdown 5/6/2021 so be tame with the Coronas tonight.

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          This One Time, at Cinco de Mayo…

          QIC: Bandcamp

          DATE: Cinco de Mayo 2021 (ay ay ay!)

          PAX: She Shed, Ponce de Leon (Respect), Cleaver, Ringwald, Mr. Clean, Ohms, U-Turn, Snatch, Dundee, Bobbit, Shameless, Hoser, FNG-Dangler, Blue, Daisy

          AO: Detention

          Conditions

          Warm, wet, and dark. Like a big bowl of Mexican mole sauce.

          COP

          5 SSH’s in cadence

          5 Merkins in cadence

          5 Mountain Climbers in cadence

          5 SSH’s in cadence

          5 (10) Willy Maze Haze

          20 seconds forward fold OYO

          5 SSH’s in cadence

          5 seal claps in cadence

          5 Michael Phelps in cadence

          20 seconds of Cobra OYO

          20 seconds of Toe Merkins OYO

          The Thang

          Let’s Eat Some Chips!

          Play “Llego el Pavo” by Silvio Mora

          1. Run in place (dancing optional)

          2. Each time the singer gobbles, rolls his r’s, or the trumpets play the theme everyone drops and does a Merkin or deep squat-to-vertical power jump (your choice)

          Note: speed and quick recovery is key

          Don’t forget the guac!

          Slice and Chop the onions, avocado, jalapeño and tomato: 30 seconds of Freddy Mercuries

          Mince the garlic: 30 seconds of Little Baby Crunches

          Grill the ingredients: 15 seconds of swimmers then flip over for 15 seconds of flutter kicks

          Carve out the avocado meat: 30 seconds of American hammers

          Crush the ingredients together: 30 seconds of Big Boy Sit-ups

          Add some chili powder, salt and lime: 30 seconds of shoulder touch planks

          Make as much guac as needed (we did 3 rounds)

          Dinner Time!

          Ask what people want to order, then everyone completes 40 of each exercise

          Taco: V-up

          Burrito: 180 degrees jumping spins (arms tucked in)

          Enchilada: jumping lunges (each leg)

          Tamale: wide arm Merkins

          Empanadas: deep squats

          Horchata: narrow arm Merkins

          Roasted Street Corn: overhead seal claps

          Mole: heel touches (lying down on back) each side

          Rice: mountain climbers (each leg)

          Beans: side straddle hops

          Margarita: fast windmills (each side)

          Churros: High knees (each leg)

          Sopaipillas: 2 single 20-second Merkins

          Mexican Trivia!

          Everyone holds plank in a circle. Trivia questions are asked…if the answer is guessed incorrectly, the penalty is that everyone performs 5 burpees and returns to their previous position. If the question is answered correctly, everyone alternates to a squat or back to plank.

          1. What is the unofficial anthem of Mexico?

          Cielito Lindo

          2. What does Cinco de Mayo commemorate?

          Victory of the Battle of Puebla

          3. What does this word mean in English: fuego

          Fire

          4. How many states does Mexico have?

          32

          5. What are the colors of the Mexican flag?

          Green, white, and red

          6. In what year did Mexico gain its independence?

          1810

          7. Roughly how many pounds of avocados are purchased for Cinco de Mayo every year?

          87 million

          8. What is the capitol of Mexico?

          Mexico City

          9. El Paso’s neighboring Mexican city is?

          Juarez

          10. What is the national dish of Mexico?

          Mole

          Finish off with some more chips!

          Play La Bamba by Los Lobos

          1. Everybody run in place

          2. Every time Bamba is said, everyone does a Merkin or deep squat-to-vertical power jump

          Extra Time

          We had 1 minute of extra time, so we did 10 pickle pointers in cadence

          COT

          Each of us is in charge of establishing our personal culture. (When I say personal culture, in this context I mean the characteristics that people associate with those in your area of influence, such as hard-working or athletic.) If we’re married, if we have kids, or even if we’re just working or schooling in our community, we each hold the responsibility of driving the culture for those around us. That means we stand against things we believe are wrong, and stand up for things we believe are right. See something, say something. Our personal culture directly impacts others. We have to set the culture of excellence in our daily lives, plant those seeds of good so that others can reap the benefits later. That’s what the American founding fathers did. Philippians 2:4 speaks to this: Let each of you look not only to his own interests, but also the interests of others. That’s an example of culture-building. If we’re going to be High Impact Men, we have to establish a bold culture of good in our homes and workplaces. But that doesn’t mean we have to re-invent the wheel: we can pull in good ideas from other cultures (such as things other leaders do) and keep out bad ones (like being lazy). In the end if we’re leaders we are also the gatekeepers and shepherds of cultural ideals to those God placed in our lives. As a Christian, I look to Jesus Christ’s example of living and try (most often terribly) at emulating what He said and did. Building our culture is a responsibility but also a privilege that we hone every day when we wake up, and being here this morning is a great example of culture-building in the community. It’s part of being a leader, being an HIM, and building a legacy.

          Moleskin

          Ohms came in at 0530 (like most location start times) instead of 0515, but then he lapped everybody on the exercises so I think he gets a pass. Some gringos actually know a few things about Mexican trivia…I was impressed.

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            Continue reading “This One Time, at Cinco de Mayo…”
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            ElChapo 4-29-21 The Battery

            Chief Brokentoe


            AO The Battery
            QIC ElChapo

            Conditions

            Slightly chilly

            COP

            SSH×10 , Forward Fold , WMH×10 , SSH×10 , WMH×10 , Baby Arms ×10 , Reverse, Rockin Night Club

            The Thang

            Indian run mosey around the softball field and to the bleachers. 25 You dip, I dip, we all dips. Keep the pax in order from 1-7 mosey up the hill and grab a block.. line up in order from 1-7 based on the indian run order. # 1 -10 burpres, #2 – BBSups, #3 25×merkin, #4 25× decline merkin, #5 25× BBSups, #6 25× incline merkins, #7 25× decline merkin. When completed line up on pool wall in order for wall sit. #1 started off mosey back down the hill to the bleachers for 25× dips maintain run order. Mosey back up the hill and repeat 3 times.

            Moleskin

            How did you know there would be 8?

            COT

            These men have become a tribe.. always welcoming new guys, always there for one another.

            News

            Grow ruck, Fallen 5, Chubys Helpin Chats Homeless

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              Suicides are Painless

              QIC: Blue

              PAX: Milkman, Dundee, Nordic Track, Mr Clean, Bobbit, Sherlock, Snatch, Slois Lane, Cleaver, Band Camp

              Date: 04-30-2021

              AO: Shothouse

              Conditions

              A warmer 60° with super clear skies, although the moon was a little hazy. Definitely sweat worthy weather.

              Warm-up

              Some SSH’s, some stretching, some more SSH’s, more stretching, & some SSH’s, then a mosey to the track.

              The THANG

              Lap 1

              5 Squats per suicide point across football field, for a total of 35 Squats.

              Lap 2

              5 Merkins per suicide point across football field, for a total of 35 Merkins

              Lap 3

              5 BBS’s per suicide point across football field, for a total of 35 BBS’s

              Lap 4

              1 Bodybuilder per suicide point across football field, for a total of 7 Bodybuilders

              ***Audible***

              Hold plank/Al Gore/Burpees/etc for the 6. Stay all together and take a lap, get to home side and run up one end of bleachers and then come down the other end, do it again, then complete the lap around the track. Hold for the 6.

              Start suicides, but this time put exercises all together to do 5 Squats, 5 Merkins, 5 BBS’s, & 1 Bodybuilder at each suicide point across field. Do Bodybuilders for the 6 and then the last 30 seconds until time.

              CoT

              Limits………..we don’t know where our limits are until we surpass them. I come out everyday because of each PAX here, and I hope each PAX here comes out for the same reason. We are all here to push ourselves to get better in all the ways. We don’t know our own limits until we push past them. Keep pushing.

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              Gorillas Fo-Rilla?

              QIC:  GEEKSQUAD

              Date: 04/27/2021

              PAX:   Blue, Cleaver, Daisy, Doogie, Ducktales, Dundee, FNG-Urethra Franklin, Free Time, Gretel, Hoveround, Milkman, NordicTrack, Roomba, Slois Lane, The Count & U-Turn.

              AO: The Huey

              Conditions

              Spring time with a slight touch of humidity, 58 degrees and full moon fever.

              COP

              Disclaimer: Welcome to F3. I am your queue today, I am geek squad. I am not a professional. You are here on your own free will. Push yourself, but don’t hurt yourself. Modify when necessary. We will help you to your car if needed. Let’s get started. 

              Warm up: Name, ready position, iC, exercise.

              -15 Proscuitto’s Gold chains IC exercise 
              -15 LB arm forward
              -15 LB arm back
              -15 cherry pickers
              -15 Moroccan night club

              -Forward fold
              -10 IC Willie Mayes Hayes
              -butterfly Timed exercise
              -10 each leg knee to chest stretch 

              25 SSH IC

              The Thang – Gorilla, Man, Gun themed

              The Thang around track ( 3 x = 1 mi)
              4 poles to pavilion 4 poles after

              Gorilla hops OYO to corner / 3 laps, 4th bear crawl
              Man – Mosey to next pole (3rd lap- Bernie Sanders replaces mosey)
              Gun – 10 merkins 
              Mosey to Pavillion

              Lap 1 &2
              Wall sits. 15
              Bus drivers. 15
              Joe Frasier’s. 15
              Ali s 15

              Lap 3
              Decline Merkins 10
              Incline Merkins 10 

              Next set of poles after pavillion (3 laps)

              Plank jacks x 15 SC. Mosey
              Bonnie Blair’s x 8. Hard count. Mosey 
              Shoulder taps – 15. SC. Mosey

              Mary’s at pavilion 
              Heel touches x15
              LBCs x15. 
              Big Boy sit-ups x 15
              Flutter kicks x 15

              MOLESKIN

              Plenty of TWSS. Got a hearty belly laugh from Blue when your QIC instructed everyone to “Go down until, I say get up”

              COT

              Tim Tebow tells a story about a time he went to an awards banquet in which he was up for 6 awards and he didn’t receive a single one. He had invited a young woman that had been through a bunch of challenges in her life to be his date for the evening. When he didn’t get awarded the 6th award, he was frustrated and his mother leaned in and told him the following: 

              “YOU’VE ALREADY WON TONIGHT. YOU JUST DON’T GET YOUR REWARD UNTIL HEAVEN.”
              Tebow went on to say…
              When we change our perspective from focusing on ourselves and shift focus to what really matters like fulfilling the needs of others, everything changes for us. For Tebow, personally, so much has changed since he learned to shift focus. In life, it’s hard to keep perspective because we’ve got a society that tells us it’s all about us. It’s all about fame, fortune, and power. I’m here to tell you that life is not about any of those things at all. Those things are great and you can use them to create change and influence others, but they are not the epitome of success or achievement. 
              SUCCESS IS NOT ABOUT MONEY, FAME, AND POWER. IT’S ABOUT THE DIFFERENCE YOU CAN MAKE IN SOMEONE ELSE’S LIFE.

              One of my favorite verses from the Bible that always gets me in the right mindset when it comes to perspective is Romans 5:8. While we were still sinners, Christ died for us. That truth has made the biggest difference in my life. It challenges me to live life with an eternal perspective and to seek out whose life God may choose to use me to make a difference in because of the amazing difference Christ has made in my life.

              I hope this COT challenges you to seek the same in your life, to put aside focusing on yourself so much and ask God to help you make a difference in someone else’s life today. – “He is first and I am second.”

              Recent Backblasts

                Posted on

                Keep It Simple Stupid

                QIC:  M.I.A.

                Date: 04/30/2021

                PAX: BM&E, Lanyard, Shrooms, Sunscreen

                AO: Ridgecut

                Conditions

                60ish and perfect

                COP

                SSH

                Willie Mays Hays

                Forward Fold

                LBAC (forward and non-forward)

                Mosey to Lutefisk’s house and back to coupon stack

                The Thang

                Split the PAX into two groups (3 and 2)

                Group 1 – Perform exercise listed below
                Group 2 – Run to the end of soccer field, do 3 burpees, mosey back

                PAX completing exercises did the below exercises, which rotated every 3 minutes.

                Shoulder Press – with coupon
                Imperial Walker Squats
                Manmakers
                Plank Jacks
                LBCs
                Extensions of the Triceps

                COT

                KISS – “Keep it simple stupid” is something I first heard in college, but something I still need to be reminded. I tend to overcomplicate workouts, make elaborate plans, even drag out discussions with a toddler. Sometimes its best if I simplify and take a more direct approach and this applies to quite a few facets of life.

                Moleskin

                YHC was happy to meet some PAX that I haven’t gotten a chance to post with previously.

                One of YCH’s favorite games is to ask a question like “how did you get your name?” while PAX are doing Manmakers… and trying to breathe.

                Lanyard will likely start carrying sod from Ridgecut to all future beatdowns. He is a big fan of the healing properties of the turf apparently.