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To Failure at Smackdown

QIC: Pound Dog

Date: August 13, 2020

PAX: Recycle, Truck Stop, Hambone, Prosciutto, Burrito, Pediasure, Afterbirth, Red Raider, Pomade, Holy Kiss, Laces Out, Whittler, Shrinkage, Mr. Rogers – FNG, Snow Patrol, Jenny Craig, Old School, Amber Alert, John Doe, The Count, Blindside, Natty Light

AO: Smackdown

CONDITIONS

A nice cool 67 degrees.

COP

Mosey around the track

SSH-20 IC, WMH-10 IC, FF-10 IC, SSH-20 IC, LBAC-20 IC, SC-20 IC, OC-20 IC, CP-20 IC, Hold 45 degrees, 3rd Grade-10 IC, SSH-15 IC

THE THANG

5 burpees, Run ¼ of track.

Merkins-to failure, IC, hold at every 10. When failure reached, squat until six is in and encourage other PAX.

20 sec count off then repeat Merkin set to failure again.

Run ¼ of track.

Bobby hurley-50 on your own. Plank until six is in.

Run 1/2 of track to blocks.

Overhead Press with blocks-to failure, IC hold at 10 count. When failure reached, squat until six is in and encourage other PAX.

20 set count off, then repeat set to failure again.

Run ¼ of track.

Star jumps-30 on your own. Plank until six is in.

Run ¼ of track.

BBS-25 on your own.

Run ½ of track to block.

5 Burpees.

Decline Merkins on block- to failure, IC hold at 10 count. When failure reached, squat until six is in and encourage other PAX.

20 sec count off then repeat decline merkin set to failure again.

Indian Run – 2 groups. Around the track.

LBCs-25 on your own.

Pickle pointers-25 own your own.

Flutter kicks-15 IC.

COT

Psalms 51:10 “Create in me a pure heart, O God, and renew a steadfast spirit within me.” Matthew 7:13-14 “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow is the road that leads to life, and only a few find it.” What keeps you from having a pure heart and entering through the small gate? PAX all listed numerous things that keeps us from obtaining a pure heart and taking the narrow road that leads to life. May God give us courage, guidance, and wisdom to resist our distractions and be men of character that make the right decisions for our wives, children, friends, family, co-workers, etc.

NEWS

Iron Pax starting in September. Support the expansion of FiA. Support 3rd F Homeless Ministry.

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Judgement Running 101: I’m Not a Professional

QIC:  Escobar

Date: 08/11/2020

PAX: Cavity Search, WoodRider, FNG-Dipstick, Crawdaddy, Rollback, Ramrod, Venus, Picabo, Toe Tag, Sousa, Coldplay, Mr. May, Blackout, John Doe

AO: Parliament

Conditions

If I said, “Light and airy” would you believe me?

COP

Mosey lap around track, followed by Ray Finkles, Ankle Rotations, then another mosey lap.

The Thang

We Went a Runnin

10 minute timed run for distance. Whistle warning at the 5 minute mark (try to double your distance reached thus far) and whistle warning at the 9 minute mark (finish strong)

1 minute Interval Running: slow jog 1 minute, quick jog 1 minute, run 1 minute. Rinse and repeat 2 more times. (9 total minutes moving) Goal: to always be moving in at least a jog. If you felt you needed to walk during the slow jog interval, then your quick jog or run interval was too fast. Purpose: many of the PAX are new to running and don’t have any idea what pace to run. This helps determine if your pace is too fast for your endurance level.

We Did Some Exercisin

Single Leg Squats x 10 each, Jump Squats x 10, Walking Lunges x 10 each leg

Core Work

Ran out of time for the core.

We Did Some Stretchin: Hard to name these. Just search for runner stretches on the WWW.

COT

Escobar’s keys to being a better runner:

  1. Ease into running if you are just starting out. Make sure to have rest days in between running days.
  2. Jog to warm up and perform most of the stretching post run.
  3. SHOES- get fitted for proper footwear. THIS IS HUUUUGE! (as The Donald would say.)
  4. Combine running with strength exercises
  5. Diversify your training days: Endurance running, Interval running, and Strength Training
  6. Find a Partner (accountability)
  7. Make short/long term goals (run 10 miles per week, or 20 miles per month). Accomplish the goal and increase the goal.
  8. STRENGTHEN YOUR CORE. Core strength is just as important as leg strength.

Moleskin

In true Parliament fashion, there was someone who shall remain nameless (maybe we should call him John Doe) who was a bit of a critic during the workout.

See The John Doe for more advice on running. He likes to run, a lot.

News

Signup for IRONPAX. Just do it and don’t ask questions.

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    The Huey 2 Stations of Fun

    QIC:  NordicTrack

    Date: 08/10/2020

    PAX: Geek Squad, Llyod, Hasbro, u-turn, Blue, Gretel, Slois Lane, Nordictrack, Friar Tuck, Mr Clean

    AO: Huey

    Conditions

    Warm and humid.

    COP

    Fast Walk/Slow Mosey to back parking lot.

    SSH

    Forward Folds

    Willie Mays Hays

    Little Baby Arm Circles

    LBAC Reverse

    Windmills

    Burpees (add more for each Bud Light truck)

    The Thang

    Station 1 is back parking lot.

    Station 2 is Picnic tables.

    Split Pax between starting stations. Drop coupons at station 1. Complete a set as a group. Mosey to other station (always turn right to take the long way around). Rinse and repeat.
    Station to Station at The Huey

    Station 1 back parking lotStation 2 picnic tables
    Set 1Set A
    Curls x25Dips x25
    American Hammer x30LBCs x25
    Curls x25Dips x25
    Set 2Set B
    Overhead Press x25Freddie Mercury’s x25
    Merkins x25Shoulder Taps x25 (each left)
    Overhead Press x25Freddie Mercury’s x25
    Set 3Set C
    Tricep Extension x25Pickle Pointers x25
    Bus Drivers x15Decline Merkins x15
    Tricep Extension x25Pickle Pounders x25
    Set 4Set D
    Kettle Bell Swings x25Mountain Climbers x15 (each left)
    Squats with Coupon x25Flutter Kicks x30 (each left)
    Kettle Bell Swings x25Mountain Climbers x15 (each left)

    COT

    Be in the Moment.

    To many times we deal with constant distractions. Our phones and other electronics detract our attention in our daily lives. Multitasking is a myth. It has been proven that focusing on one task at a time is more efficient than focusing on 2 or more tasks simultaneously.

    Consider your body language with being in the moment. When talking to your wife, your kids, friends, coworkers, and even the cashier you should be in the moment. Nothing says “I don’t care about you” more than looking at your phone when someone is talking to you.

    Moleskin

    With the level of humidity, we were swimming around the track.

     

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      Half Mile Lunge, Half Mile Bernie

      QIC:  Skitch

      Date: 08/12/2020

      PAX: Money Ball, Ohms, Rodeo, Hambone, Recycle, Burrito, Iron Butt, Goose, Care Bear, Blindside, Fissure

      AO: Lion’s Den

      Conditions

      Humid enough that the sweat was splashing by the end.

      COP

      SSH x 40 IC, Forward fold IC, 5 burpees OYO (as a stretch), Willie Mays Hayes x 10 IC, balancing quad stretch, toe merkins to stretch the calves.

      The Thang

      Jonas lunge (all PAX lunge and the PAX in back moseys to front and resumes lunging) 1/2 mile up hill past pool to upper parking lot wall. Bear crawl up grass hill. Mosey back down and come back for the 6. Bernie Sanders 1/2 mile up hill past pool to upper parking lot wall. Crawl bear (inverted bear crawl) up grass hill. Mosey back down and if you are in the lead you do 5 burpees. Time.

      COT

      John 15:11 “These things I have spoken to you, that my joy may be in you, and that your joy may be full.” Jesus had been talking about how He is the vine and we need to be connected to Him in order to produce any fruit and the bottom line is “abide in my love”. Interesting that in this verse 11 Jesus moves from His joy to our joy. If we are connected to him and abide in him (the Word), His joy becomes our joy, and our joy becomes full.


      BALL OF MAN: prayers for teachers and students starting school today in this weird world we live in.

      Moleskin

      Burrito said it was a hard workout. My lunge muscles hurt. Calves and quads are the same stretch, right? We didn’t get to the 3rd and main hill challenge..that will have to wait for a Landfill Q…

      News

      2nd Hixson AO coming soon. Iron Pax starting in September.

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        Head & Shoulders, Knees & Toes Block Party

        QIC:  WoodRider

        Date: [8/12/2020]

        PAX: Bernie, El Chapo, Mayhem, Bandwagon, WuzntMe, El Chapo, Escobar, Ramrod, Cataract, Toe Tag, Hey Buddy, Madoff

        AO: Hacksaw

        Conditions

        70s and sweaty

        COP

        • Mosey to the memorial
        • SSH – 25 in cadence
        • LBAC – 15 each in cadence
        • Cherry Pickers – 15 in cadence
        • Hug Yourself for Self-Esteem (Michael Phelps) – 10 in cadence
        • Forward Fold – 15 in cadence
        • 3rd Grade – 15 in cadence
        • Go Get Them Coupons!

        The Thang

        Modified “Top Gun” – Two 10-min rounds

        10 Reps Each with a Coupon:

        – Curls for Girls, Overhead Press, Squats, Rows, Coupon Merkins

        Enter the “Danger Zone” every 60 secs (Stop & do 3 Burpees. Restart where you left off)

        Continue cycle for 10 minutes to the beat of 60s -70s Rock

        2 – Rest 12 sec countdowns

        Repeat for another 10 fun filled minutes (optional merkin mod. alternate: 5 w/right hand on block, left on ground; 5 w/left hand on block, right on ground)

        2 – Rest 13 sec Countdowns

        5 Head & Shoulders, Knees & Toes (in cadence to 10): Start with coupon on ground in front of you, feet shoulder width apart. 1) Deadlift coupon to thighs 2) Front Lateral Raise coupon, straight arms 3) Pull coupon, laterally, to chest 4) Press coupon overhead 5) Lower coupon behind your head, elbows pointing up 6) Extend coupon back over your head, keep elbows up 7) Lower coupon to chest 8) Extend coupon out laterally from chest, until arms straight 9) Lower coupon to thighs, arms straight 10) Lower coupon to ground, via reverse deadlift

        Mary to Finish: Flutter Kicks (20), Hello Dollies (20), Freddy Mercury (20 OYO), Froggy Crunches (20 OYO)

        Return Blocks

        COT

        In the ever-changing points of frustration that is 2020 it is a challenge to be content and happy in every situation and circumstance. Philippians 4:13 is a very familiar passage that says, “I can do all things through Christ, who strengthens me”, but we often miss the verses before that focus on the “all things” Paul is talking about. When he says, “all things”, though there is a greater implication, he is also focusing on his ability to be content/happy if times are good or even when times are very bad. How does he do keep cool when things suck? …He says that his relationship with Jesus Christ is the “secret of his contentment”. When your circumstances rise above your ability to remain content/happy, remember you can do “all things” through Christ who will strengthen you, even being content/happy in the midst of crazy.

        “I am not saying this because I am in need, for I have learned to be content in any circumstance. I have experienced times of need and times of abundance. In any and every circumstance I have learned the secret of contentment, whether I go satisfied or hungry, have plenty or nothing. I am able to do all things through Christ who strengthens me.”⁃ Philippians 4:11-13 NET

        Moleskin

        Alleged SPOILER ALERT!!!!

        Rumor has it that Forest Jr is not really Forest Gump’s son… “Just look at that kid’s hair” was the quote of confirmation that wuz stated…

        News

        Remember to sign-up for Iron PAX. Please continue to keep Vera Hope and her family in your prayers.

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          Rock – Paper – Scissors – Groan

          QIC: Dundee

          Date: 08/10/2020

          PAX: NordicTrack, Recycle, Truck Stop, Blue, Hambone, Gusher, Prosciutto, Burrito, Pediasure, Afterbirth, Pomade, Holy Kiss, Laces Out, Pound Dog, Whittler, Shrinkage – FNG, Snow Patrol, Jenny Craig

          AO: Smackdown

          Conditions

          A refreshing 66 degrees. Cool, wet grass to lubricate the BBSUs.

          COP

          SSH – 15 IC
          FF – 10 IC
          Willy Mays Hays – 10 IC
          Imperial Walkers – 15 IC
          Shoulder blasters – 15 IC (each exercise)

          The Thang

          Pax start at goal line.

          Dash 100 yards (opposite goal line). Do 100 SSHs. Mosey back.
          Each time Pax returns to starting line, do 5 burpees.
          Dash 75 yards (opposite 25). Do 75 squats. Mosey back.
          Dash 50 yards (midfield). Do 50 BBSUs. Mosey back.
          Dash 25 yards (25 yard line). Do 25 merkins. Mosey back.

          Pax will do 10 squats, 10 BBSUs, 10 merkins in rotation until 6 is in..

          Reverse of first round. Pax does 5 burpees every time they reach the goal line.

          Bernie 25 yards. Do 25 merkins. Mosey back.
          Bernie 50 yards. Do 50 BBSUs. Mosey back.
          Bernie 75 yards. Do 75 squats. Mosey back.
          Bernie 100 yards. Do 100 SSHs. Mosey back.

          Play Moby’s “Flowers” and do squats, going up on “Bring Sally Up” and down on “Bring Sally Down.”

          Rock – Paper – Scissors. 2 Pax in plank position play against each other. Loser does a burpee. Winner does a merkin. Next round, 2 burpees, 2 merkins, and so on. Hold plank through all rounds.

          COT

          With school resuming and so little information available about what to do and how it will go, QIC challenges the PAX to listen to the M, not to find a way to solve her problem, but to understand what she thinks is important in that moment, then find ways to take other things off her plate so she can focus on the “big thing.”

          Moleskin

          Rock Paper Scissors isn’t as much fun as I remembered.

          News

          Pound Dog VQ on Thursday. Get signed up for the IronPax.

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          War Burpees, Coupon Rucks, and a Hacksaw of Iron

          QIC:  Ramrod

          Date: 08/10/2020

          PAX: Coldplay, Rollback, WreckedEm, WoodRider, John Doe, Bandwagon, Escobar, Toe Tag, Toe Jelly, 9Volt, Slim Shady, Sousa, Furley

          AO: Hacksaw

          Conditions

          70s, cloudy, humid

          COP

          PAX moseyed to the field of battle on the other side of the duck pond. Approximately .4 mile.

          The Thang

          Paschendale- Iron Maiden (8:28)

          Lined up in a circle. Divided into 2 teams. While in the circle, explain the activity:
          – WW1 Campaign that began 103 years ago around this time of year. On July 31st, 1917, at 0355 hours, English troops began their attack on German positions in Flanders Fields, with the goal of pushing the Germans back passed the Paschendale area. Trench warfare, staying low to the ground, and teamwork were paramount to success on this flat terrain.

          Today, we memorialized Paschendale.

          Mark off 15 yards from the center.

          One side are the Germans and the other side are the Allies.

          All PAX, regardless of team, will pair up with a member of his team. When the song starts, 1 PAX from each pair will do burpees, while the other PAX army crawls to a center landmark, reverses and crawl-bears back to his side of the line. The pairs then switch and continued the pattern until the song ended. Is it still playing?

          The team with the most burpees (230ish?) won.

          In 8 minutes, the cumulative burpee total was more than 400.

          PAX moseyed to another field for more fun. (.25 miles)

          PAX secured coupons from the dispensary


          10x10x10s
          10 merkins, 10 BBSUs, and 10 squats.

          Ran a lap around the flags (.125 miles) with or without coupon.

          Repeat until song ends. Most got 4 reps.

          Music: One- Metallica (7:26) in keeping with the WW1 theme.

          Ciabatta

          Music: Time Has Come Today- The Chambers Brothers (4:51)

          20 seconds of exercise (AMRAP) followed by a 10 second rest (because it is the 10th day of the month. The 4 exercises in this round will be repeated twice.

          American Hammers, Dive Bombers, Bobby Hurleys, Curls

          Way Down

          This is done to the song Way Down- Elvis Presley (2:38). PAX starts in the

          up or down plank position. Each time the song says “Way Down”, PAX do a

          Plank Jack (31 Total). 

          PAX returned coupons to the dispensary and moseyed to COT

          COT


          Justice, kindness, and humility

          “He has told you, O man, what is good; And what does the LORD require of you But to do justice, to love kindness, And to walk humbly with your God?”‭‭ Micah‬ ‭6:8‬ ‭NASB

          What if we all decided, made up our minds, to do justice, love kindness, and walk humby with God? The world would definitely be a better place if we did this with our families and our circles of influence. I challenged each of them (and me) to do these three things.

          Moleskin

          I needed a better speaker to share all of this awesome music. As a recovering musician, I should know better.

          All in all, the mumble chatter was positive, and this was encouraging to me as a VQ.

          News

          Parliament track day tomorrow (8/11/20)

          Iron Pax commitment

          F3 Happy Hour at Fountainhead Taproom on Friday (8/14/20- 1600 hours)

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          Crazy 8’s at Shot House

          QIC: Oil Can

          Date: 08/10/2020

          PAX: NordicTrack, Mr. Met, Hasbro, Magnum, Postman, Cleaver, Milkman, Mr. Clean, Resume, Roomba, Dundee, White Lightning, Sherlock

          AO: Shot House

          Conditions

          Typical summer morning — mid to low 70s, a very slight breeze & some birds chirping.

          COP

          Windmills x 15 IC, Forward Fold, SSH x 20 IC, LBACs Fwd & Reverse x10 IC, Cherry Pickers x 10 IC

          Bear crawl merkins – 3-count bear crawl followed by a merkin – for about 50 yards. PAX really enjoyed this warmup…or that’s what it sounded like!

          The Thang

          Crazy Eight’s – Part 1
          Split PAX into groups around the track & do a set of 8 exercises.
          8x Squats
          8x Flutter Kicks
          8x Merkins
          8x Monkey Humpers
          8x Hello Dollies
          8x Plank Jacks
          8x Squat Jumps
          8x LBCs

          Rotate doing 8 lunges, 8 count bear crawl, 8 count crab walk & 8 bunny hops

          Do set of eight exercises again, then rinse & repeat until eight total sets have been completed.

          Crazy Eight’s – Part 2
          Mosey to bleachers & spread out to give room between each PAX
          8x Incline Merkins
          8x Decline Merkins
          8x Dips
          8x Box Jumps

          One trip up to the top of the bleachers will give you four sets, so do two trips up the bleachers.

          Mosey back to the parking lot for time.

          COT

          Read the other day about a 103 year old woman getting her first tattoo to cross it off her bucket list. She got a tattoo of a frog – an animal she loves dearly.

          The grandmother did this during COVID, and I really found it quite touching that despite everything going on, she still found a way to do something on her bucket list. Encouraged the PAX to do something on their bucket list during this time.

          Moleskin

          Nothing of note. Just a solid beatdown enjoyed by all.

          News

          Ponce’s VQ at Shot House on Wednesday; sign up for IronPAX

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          Just the Two of Us

          QIC:  Fissure

          Date: 08/10/2020

          PAX: Spud

          AO: Anvil

          Conditions

          low 70s and humid

          COP

          timed mile

          10 x Loaded Beast to jump squats (https://www.youtube.com/watch?v=XcpF_Ur-Wbw)
          10 x Loaded Beast to merkins (https://www.youtube.com/watch?v=LxH7vp0SxE8)
          10 x Beast toe touches (https://www.youtube.com/watch?v=gDclIC864Ps)
          10 x Geckos (something like this but reach out further https://www.youtube.com/watch?v=XBzrJe6G6oY)
          20 seconds rest
          x 3

          The Thang

          10 x Loaded Beast to merkin
          run 100 meters
          15 x air squats
          run 100 meters
          15 x merkins
          run 100 meters
          15 x jump squats
          run 100 meters
          x 4

          cool down mile

          COT

          I recently got a golf lesson where we spent half of it talking the mental side of the game. A pre shot routine is key to keep the bad thoughts from creeping in. The instructor shared that Tiger Woods was timed during the 2000 US Open (he won by 15 and was the only player under par) repeating his routine down to the second on every shot. Sure, this will help any golfer but it applies to life as well. When we steer off of our routine it allows bad habits to creep in.

          Moleskin

          Spud recently eloped in Idaho. Congrats to the newlyweds!

          Most of the Anvil regulars were either on Q or supporting other AOs today, but Spud saved me from posting alone! There’s no way I would’ve pushed myself as hard had he not shown up.

          News

          Iron Pax is coming September check the #ironpax channel in Slack

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          You Really Like Tammy, Don’t You

          QIC:  Mr. Clean

          Date: 10/12/2020

          PAX: Flute, Backfire, Back Pew, FNG-Monica, Money Ball, Goose, Teflon, Glee

          AO: Lions Den

          Conditions

          Ah, that, wonderful cool, crisp, Fall air….was NOT in the air this morning. 71 degrees, according to the “Den Clock Thermometer”, very humid.

          COP

          SSH x20 IC

          Forward Fold OYO

          Willie Mays Hays x12 IC

          The Thang

          10 Thrusters

          Ascend Bleachers doing a Rifle Carry

          1 Curl

          Descend Bleachers

          Rinse and Repeat until 1 Thruster and 10 Curls

          Mosey to track. Complete Tammy Wynette’s. One partner completes Leg Raises while other partner completes Squats. Half way around the track, partners switch and complete opposite exercise. Finished with 50 of each exercise.

          Rounding out my honoring of Eddie Van Halen, Pax complete Bent Over Rows to the song “Right Now”. Pax held block in up position until “Right Now”. Down and up each time “Right Now” is said.

          So often my COT’s center around my faith and my faith in Christ. Today, however, YHC chose to spotlight a very important Pax to F3 Chattanooga: MoneyBall. His humility, hard work, and passion for people truly help F3 Chattanooga continue to thrive. Much more was said, but let’s just leave it at this: a big thanks to MB for all he does for us.

          COT

          Moleskin

          “Wait, we don’t have to rifle carry going back down?”

          So, you’re telling me we have to do 10 laps..

          “Hey, at least it’s not as confusing as a Burrito Q. Remember that time, he tried to make fun of Back Pew’s Q?”

          “Clean, you really do like this exercise, don’t you?”

          News

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

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