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Burrito’s Workout Playlist

QIC: Mr. Clean

Date: 02/14/2020

PAX: Blindside, Burrito, Chief, Fissure, Footloose, Friar Tuck, Hasbro, Jaywalk, Milkman, Moneyball, Oil Can, Radiohead, Roomba, She Shed, Sidekick, FNG – Booby Trap

AO: Lion’s Den

Conditions

Dry. 31 degrees. Feels like 25 degrees. Breezy.

COP

SSH — 15 IC

Finkle Swings — 10 Each Leg

Willie Mays Hays — 10 Each Direction OYO

SSH — 15 IC

Grady Corn — 50ish OYO

The Thang

Prosciutto has a great recommendation for routines like this: get a number in your head, get to that number, and rest (only for a sec.), and I recommend the same in this situation with the goal that each Pax completes ~50-60 reps. Please also remember you choose how hard you push yourself, BUT there is another Pax repping it out at Startex.

I had to share with the Pax who, how, and where this ALARMS workout came from. Thanks Pro.

Additional items YHC recognized post workout: the Pax truly helped each other. Somehow, in spite of me, explaining ALARMS all at once with Burrito “helping” me, the Pax stayed on the right exercises and pushed themselves. Great Job men!

A.L.A.R.M.S.

Arms (Dips)

Legs (Cotton Eyed Joes)

Abs (Leg Raises)

Rhomboids (Rows [Bent Over/Upright Superset])

Medials (Sumo Squats)

Sternocostal (Incline Merkins) 

Coopers
At the two opposite corners of the track (generally done in whole lap increments), Pax did 10 reps of the following exercises and decremented from there.

( Burpees, Dolly’s, Merkins) — Due to time constraints, a couple of Paxers maxed at 6. The rest of us maxed at.

COT

YHC had to read the COT prepared simply due to the emotional nature on it. It goes as follows:

I missed some time, not a lot, but plenty enough.  I took time away to adjust some things and improve my character.  I left to fix some things and even blamed F3 (or men in it).
Here is the fact of the matter: I got butthurt. I hit a tailspin. I was headed into a darkness. So, what fixed it and why am I here leading today?
People often say “God will never give you something you cannot handle”, BUT I completely disagree.  Yes, you heard that right. I disagree.
BECAUSE, the devil will give you plenty of things you cannot handle, BUT you will never get something that GOD can’t handle.  Let Go. Want to lead? Learn to relinquish control. Learn to fail and learn. Learn to learn. Learn to love. Learn to love yourself, your family, your friends, your enemies (it’s called forgiveness), BUT most of all GOD. 

P.S. — Let this be my first effort to make amends with the men of F3 who placed but lost trust in me or know me as only a Slack icon.

Moleskin

–Burrito has officially limited my conversations with him.
–Sidekick claims he has bad knees….
–Friar Tuck continually inspires
–Even 50 Grady Corns fails to affect Burrito’s mumblechatter levels
–Burrito — “I could watch you Sumo Squat all day”
–Sidekick — “I am not intelligent enough to use those things, nor am I interested in any bondage devices” (flashbacks of “grab your apparatus” immediately spawned”)
–I’m bad at apologizing for being a Christian, so….sorry not sorry.

News

Tuff Muff — Saturday, 02/22/2020
***0530 — Lion’s Den (Peanuts on Q)
***Mosey to Landfill
***0700 — Landfill (Count on Q)
***Mosey to Hill City
*** ~0830 — Hill City (Sidekick on Q)

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    Bruce Lee Got Cut In Half

    QIC:  Pebbles

    Date: 02/13/2020

    PAX: Doghouse, Sunshine, Backfire, FNG-Lassie, Skitch, IronButt, Red Tees, Stubs

    AO: Hill City

    Conditions

    Drizzly, damp, and dark.

    COP

    20- Sumo Jump Squats, 20-Dive Bombers, 20-High Knees (All IC)

    8-4x4s OYO which turned into between 4-10 reps of the 4x4s because it’s a lot of counting different reps and things.

    21s. I totally messed this up on purpose so I made us do a 20 IC plank as consequence rather than 40.

    The Thang


    Bearpee Circle of pain
    We mosey from the parking lot to the stage connected to the circle path. The PAX proceeded to do bearpees all the way around the .1 mile circle by starting with 1 burpee, 4 count bear crawl, 2 burpees, 4 count bear crawl. Rinse and repeat. What doesn’t kill you makes you stronger!

    Mosey to the courtyard under Market Street Bridge. Partnered up. One partner did suicides to each of the 3 columns toward frazier. Other partner did LBC. Switch until 100 total LBCs are achieved.

    Circle Burp time! PAX circled up and started chopping feet. Went around the circle in a counterclockwise fashion while each PAX had an opportunity to bring the pain.

    Back to the suicided. Same partner and same suicides. Other partner did merkins. Swich until 100 total merkins are achieved.

    Bruce Lee got cut in half! We started Bruce Lee’s work out – 20 reps of the following with no break in between: Hammers, Leg Raises, LBCs, Heel Touches, (didn’t get to the Cruchy Frogs, and 100s) Skitch politely interrupted. Can’t say I was too mad, either.

    Mosey back to the parking. All soaked to the bone. All stronger than 45 minutes prior.

    COT

    “Best day ever.” -my 2 year old daughter, almost every morning
    She doesn’t know the worries of the world. I believe we carry too many burdens that we weren’t necessarily created to carry.

    “This is the day that the Lord has made; let us rejoice and be glad in it.” Psalms 118:24


    BALL OF MAN: Praise that IronButt is back and healthy. He has the biggest heart in Chattanooga. Praying for The Count’s brother as well.

    Moleskin

    The PAX moaned pretty good when the last round of 100 merkins came along. Got stronger together.

    News

    Tuff Muff 2/22/2020 be there or be square

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      It’s my party and I’ll mosey if I want to!

      QIC:  Clothespin

      Date: 02/14/2020

      PAX: Wuzntme, Annie, Banjo, 9Volt(R), ElChapo, Cold Play, Chaves, Escobar, Vaccine

      AO: Hacksaw

      Conditions

      Nippy but it didn’t keep the frogs from singing!

      COP

      Mosey to parking lot on south side of Police Station
      SSH-20 IC
      Calf stretch 15 second each Leg
      Forward Fold 15 IC
      Willy Mayse Hayse 12 IC
      Triceps Stretch 10 seconds each Arm
      Windmill 14 IC

      The Thang


      This idiot made us run!
      Jog two minutes
      10 burpees
      Jog two minutes
      20 Merkins
      Jog Two minutes
      20 Big Boy Sit-ups
      Jog Two Minutes
      10 Groundhogs
      Jog two minutes
      10 Lunges each leg
      Did each exercise twice except for the burpees. Traveled 2.28 miles according to my fitbit. Made it back to the parking lot in time to do some Mary.
      20 LBC IC
      20 Flutter Kicks IC
      20 100’s IC

      COT

      Be the best you can be for you and you family! Keep Trygg in your prayers and Keep ElChapo’s brother in your prayers!
      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

      No groundhogs were harmed in the preparation and/or the execution of this beatdown routine! I am not responsible for anybody confusing Groundhogging with Prairiedogging and crapping themselves today!

      News

      Tuff Muff 2-29-20

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        The Real AO – No Smack Needed (Hacksaw 2/12/20)

        QIC:  John Doe

        Date: (2/12/2020)

        PAX: WuzntMe, Bernie, Deep Dish, Clothespin, Mayhem (R), Fastlane, Escobar, Walla Walla, Vaccine, Cold Play, Speed Trap, Peanuts, Toe Tag, Swipe Right

        AO: Hacksaw

        Conditions

        Relatively warm for the season with some dampness in the air

        COP

        Mosey to Police Parking Lot; SSH – 20 (IC); Forward Fold – 10 (IC); Third Grade Exercise – 10 (IC); Willie Mays Hayes – 10 (IC); SSH – 20 (IC); Mosey to Pavilion

        The Thang

        Pretty simple routine to help build the burpee count


        Climbing The Burpee Pyramid
        20 Minute exercise

        1st Minute = 1 burpee; 2nd Minute = 2 burpees; 3rd Minute = 3 burpees…..18th Minute = 18 burpees; 19th minute = 19 burpees; 20th minute = 20 burpees

        No rest in between minutes

        Once PAX hit a max – then the goal was to work their way back down the pyramid.

        Example: did all the way up the pyramid to the 15th Minute (15 Burpees for that minute); 16th minute did 15 burpees instead of 16, 17th minute did 14 burpees instead of 17, etc…

        Two HIIT Burpee
        10 Minute exercise

        30 seconds – Bonnie Blair Burpees (Basically Jump into a Bonnie Blair instead of straight up)

        30 seconds – Rest

        30 seconds – Squat Burpee (Plank Jack into a jump squat)

        30 seconds – Rest

        Rinse and Repeat 5 times

        COT

        Discussed the 3rd-F ministry and how it would be nice to see more HIMs involved. We have had 7-8 HIMs consistently raise their hands to serve on Tuesdays night, but it doesn’t expand much further than that. Need more support in that area. Touched on how I relaize some people don’t want to help because they feel these homeless did this to themselves through poor decisions, which may be true. However, there are people out there that are truly needing help and need a jumpstart to get back on their feet. Challenged the PAX to think about and focus on the ONE they can help verses the other 99. left the PAX with the following as they reflect on how they can support.

        Share your time for the benefit of others.

        They are to do good, to be rich in good works,

        to be generous and ready to share,

        1 Timothy 6:18


        BALL OF MAN: Speed trap closed us out in prayer

        Moleskin

        Everyone mached the Burpee Pyramid when we first started, but there were a lot of quiet and cussing as we moved along. Escobar challenged the length of time it took the QIC to come up with this routine. As mentioned during the workout, it’s not always about length of time but how it makes you feel afterwards.

        Swipe Right bailed on us before the 6:15am mark. I think he was upset with me for forgetting to tag him the night before. Oh, and Speed Trap loves 90s workout music. It’s his favorite.

        Most notably there a group of women doing Yoga in the building next to us, whcih we could easily see through glass windows. If you’re looking for a reason to check out Hacksaw, well there it is. And as our lovely AOQ stated they were both “stunning and brave.”

        News

        3rd-F – Sign Up, we need new faces, March Q’s are open

        Tuff Muff on Saturday 2/22/20

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          See Quad City

          QIC:  Sunshine

          Date: 02/11/2020

          PAX: Uncle Fester, Ramos, Hobo, Blindside, Pink Panther, Money Ball, Back Pew, Red Tees, Jaywalk, Skitch, Reepicheep

          AO: Hill City

          Conditions

          Wet and soggy.

          COP

          Side straddle hop x20

          Shadow jump rope x10

          3rd grade exercise x10

          Willy Mays Hayes x10

          Windmills x10

          Imperial Walkers x10

          Arm circles forward x10

          Arm circles backward x10

          Moroccan night club x10

          10 burpees OYO

          The Thang

          See Quad City

          Partner DORA with a rock

          10 LBCs

          Kettlebell swings x100

          Goblet squats x150

          Squat thrusters x200

          Broad jump to next pillar -10 merkins- broad jump back

          COT

          You don’t have to do everything. Teach and delegate to others to focus on providing your best impact.

          Moleskin

          The workout was originally intended for other locations within Hill City, but flood waters required a change.

          News

          CSAUP Tuff Muff on 2/22.

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            Cheer Up Charlie – With Burpees

            QIC: WuzntMe

            Date: 2/11/2020

            PAX: Topless, Mrs Baker, 9 Volt, DeepDish, Clothespin, El Chapo

            AO: The Battery

            Conditions

            Well, it’s the Battery, so, rain?

            COP

            Quick mosey to the Pavillion.
            30 SSH
            10 Teapots
            25 SSH
            10 World’s Greatest Stretch
            20 SSH
            10 Forward fold
            15 SSH
            10 LBAC, 10 Moroccan night club, 10 Don Quixotes
            10 SSH
            10 Willie Mays Hayes
            10 Burpees

            The Thang

            It’s raining. We’re staying under the pavilion. Grab a rock
            10 curls
            15 shoulder presses
            20 burpees
            Rinse/Repeat x3
            5 burpees as a cool down
            5 burpees again

            10 dips
            15 weighted situps
            20 burpees
            x 2

            10 burpees as cool down

            Freddy Mercuries x20
            LBCs x 20
            Heeltouches x 20
            Burpees x 10
            Consecos w/rock x10
            Hundreds x20
            Burpees x10
            Flutter Kicks until time.

            150 burpees per man.

            COT

            I had a terrible night with my daughter the night before. She pushed every button I had, and I didn’t respond like I ought to have. As a result, I was in a dour, uncomfortable mood on the way to the Battery. As soon as I got there, Chapo noticed I wasn’t “myself,” and asked me what was going on. He told me he had a crap night the day before, and still had a smile on his face. He was going to cheer up, as today was a new day. I needed that encouragement. In that moment, Chapo was able to speak some life to me.

            Speak life to someone else today. Let them know you care about them, and offer encouragement.

            Baker led us out.

            Moleskin

            Chapo and DeepDish kept calling for more burpees, so, more burpees were added.

            High probability my gloves are now just trash. <insert spinal tap reference>

            Mrs Baker led us out.

            News

            Lunch at Jenkins at 11:30 on Thursday

            CSAUP Tuff Muff on 2/22.
            Chapo’s birthday bash upcoming.

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              And the Honor goes to…

              QIC: SIDEKICK, MAYHEM

              Date: 02/10/2020

              PAX: Fastlane, Peanuts, Coldplay, Chavez, Pebbles, Swingset

              AO: BEAST RIDGE

              Conditions

              Dark and gloomy, Low to Mid 40s, Damp with a light drizzle when we started and finishing with a cold steady rain. Pretty much F3 heaven.

              COP

              Forward Fold, Plank, Carolina Dry Docks, Up Dog, Wide Air Chair, Slow Kerkins, Seal Claps, High Knees (No SSH harmed in the making of this warm-up)

              The Thang

              Mosey to parking lot in front of soccer fields along the road.
              Dominos
              All Pax line up shoulder to shoulder with plank on parking lot curb facing soccer fields. All transition to hold left hand high plank to start. Pax to furthest right begins by returning to high plank position and doing 5 Merkins and hold plank while next Pax performs the same on down the line until all holding high plank. All Pax then transition to hold right hand high plank and repeat process going back the other way.

              Mosey a little further to encounter cones in parking lot approx 50yds apart.

              11s
              Burpees on both ends (132/pax total when all said and done)
              Overachievers to go back and pick up 6 by helping complete final counts of burpees for fellow pax.

              With time left, mosey back to flag for Q to retrieve phone and then mosey to ball field bathroom breezeway to get out of rain.

              Cupid Shuffle
              In honor of pending valentines day, to tune of ‘Cupid Shuffle’… begin holding high plank. When song calls “down” perform merkins, when song calls “to the left” shuffle to the left in plank position, “to the right” – to the right, “kick” alternating legs, “walk it by yourself” mtn climbers. Continue to conclusion of song.

              Mosey back to flag – time.

              COT

              Countorama, Nameorama,
              In a word “Honor”. It’s been said to give honor to whom honor is due. Those who lead and serve well are worthy of “double honor” ~1Tim5:17

              Honor to Sidekick for leading Beast Ridge faithfully and setting such a great example for all of us. Giant shoes to fill! Pray for me!!!

              Moleskin

              Burpees on both ends of the 11s did not lend itself to much mumble chatter…but did get us a whole .001 closer to our 1M Burpee Challenge goal. Your welcome Skitch 😉 Cupid Shuffle did not elicit much affection for Q.

              News

              Tuff Muff later this month on 2/22, NGa OTB back in action this week – 5:45 at GSP. A few changes in leadership.

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                Hot Dam Convergence

                QIC:  Threeskin

                Date: 02/08/2020

                PAX: Fissure, Sidekick, Sunburn, Jaywalk, gusher, moneyball, burrito, FNG-Mendoza, Prosciutto, Gaylord, Mayhem, Bubbles, Iron Butt, Bernie, Geek Squad, Shot Put, Doodles, Fastlane, Skitch, U-Turn, Milkman, FNG-Snips, Free Candy, Tinkle, Back Pew

                AO: The Dame

                Conditions

                Snow? – < that was written more than 24 hrs before the convergence. My wish came true…

                COP

                Many discussion have taken place regarding what constitutes a warm up. I stand by my belief that we are supposed to STRETCH before the disclaimer and the WARM UP is the COP or Circle of Pain after the disclaimer. However, today we are honoring the wonton and his version of a warm up.

                Warm Up: Hotel SSH
                50 SSHs IC – Take me to the bridge…

                The Thang

                Todays Thang is an inspired beatdown from the wonderful body of work of Fissure and Sidekick BackBlasts. Hats off and TClaps to you gentlemen.

                Sept 2019 – Fissure: SLAUGHTER STARTER: Convergence Style, with feeling! (and coupons)
                – Partner up and select a coupon that will stay with you and just Take It Easy
                10 burpees
                Run to other end with coupon
                9 squats
                Run to other end with coupon
                8 burpees
                Run to other end with coupon
                7 squats
                Run to other end with coupon
                6 burpees
                Run to other end with coupon
                5 squats
                Run to other end with coupon
                4 burpees
                Run to other end with coupon
                3 squats
                Run to other end with coupon
                2 burpees
                Run to other end with coupon
                1 squat
                Run to other end with coupon – finish line, time to Take It to the Limit

                First team back – 2 Merkins then Plank and do what subsequent finishers do.
                Second team back – 4 Merkins then Plank and do what subsequent finishers do.
                Third team back – 6 Merkins then Plank and do what subsequent finishers do.
                Forth team back – 8 Merkins then Plank and do what subsequent finishers do.
                Fifth team back – 10 Merkins then Plank and do what subsequent finishers do.
                And so on… Winning Team calls cadence and decides who finished and when.
                Ties are counted as one single place finisher.

                Okay Desperado… Time to hand it over.

                May 2018 – Sidekick: Three Ring Circus.  Something new to provide a little competition in the group and hopefully build some burst and lung function – Threeskin Hurricane Style

                Everything ZEN
                Break up into teams of 3

                Block Curls, Plank and Sprint. 
                Sprint is roughly 40 yds down and 40 yds back. “This time on a hill!
                I left my yardage wheel in my other compression shorts so work with me here.” (Sidekick, 2018) – Funny, me too… Guess an SLD will have to do.

                The circus goes like this:
                RING ONE Comedown: One guy sprints while one guy knocks out curls and the third holds plank. When the sprinter is back, the block drops and PAX takes off.  Plank goes to block, sprinter goes to Plank.  Once everyone has completed the circuit move to the next ring and do it again. Go until the six has completed all three rings.

                Little Things: Winning team holds starts WMHs, 2nd Place (1st loser (Ricky Bobby)) gets 4 burpees, 3rd place (2nd loser) gets 8 burpees, and 4th Place (Rhino’s tail) gets 12 Burpees. – Edit to 3-6-9 to get more rounds in. Swap Testosterone teams.

                RING TWO Sabotage: One guy lunges while one guy knocks out Milatary Press and the third holds hip bridge. When the lunger is back, the block drops and MP takes off.  Bridge goes to block, lunger goes to Bridge.  Repeat until all 3 PAX have completed all 3 stations 3 times. 

                RING THREE Just Because: Groups run to blocks, one PAX continues to lot performs burpee number that coordinates with the ring. Rings, 1, 2, 3, 2, 1,

                Mary – Back In Black (Sidekicks Wardrobe) Planks to failure. When you drop out, go motivate or trash talk, your pick.

                COT

                Counted and Named – 27

                Be a leader! step up and say something or let your actions show. This is the best place to practice.

                Moleskin

                Burrito hotline, how may I help you?

                Moneyball, (ctrl+p) and rip away…

                Welcome Jaywalk! 2 weeks in and hitting up a convergence. Well done!

                I got to witness a baseball slide by a professional.

                Fissure will fall for anything in the gloom. (4 Burpees, LMAO!!!)

                Seemed like a lot more going on that I just didn’t get to hear. Thanks for the honor of the Q today.

                News

                Tuff Muff – 2/22

                Oh yeah, we have a new Nantan, did you know? 😉

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                  I Can’t Remember

                  QIC:  Escobar

                  Date: 02/07/2020

                  PAX: El Chapo, Snow Patrol, Cold Play, Swipe Right, Vaccine, Fast Lane, Runner-Up, Mrs. Baker, Deep Dish, DNF, Banjo, WuzntMe, Threeskin, Toe Tag, Speedtrap

                  AO: Hacksaw

                  Conditions

                  37 degrees and spittin snow. It was 60 degrees 24 hours earlier.

                  COP

                  Took a mosey lap around parking lot of Tractor Supply and circled up in the middle.

                  SSH x 30, LBAC x 15, Teapots x 12, WMH x 12, Forward Fold x 15

                  1 minute AMRAP burpees

                  The Thang

                  Moseyed from Tractor Supply parking lot to Imagination Station playground.

                  Divided into groups at 4 stations.

                  Station 1: Pullups x 10

                  Station 2: Swerkins x 10

                  Station 3: Dips x 10

                  Station 4: Alternating Leg Bench Slow Step Down (10 each leg)

                  Completed 1 round before calling an audible (I remembered I wanted to do a round of core work before station work)

                  Core Work: Gas Pumps, Pickle Pointers, American Hammer, Toe Tag Special (side crunches). Performed each exercise for 45 seconds = 1 round.

                  Complaint from PAX member stated only his belly was still dry, so we performed a 20 count IC of Aquamans. Now having satisfied the PAX member’s request, we completed another round of the core work.

                  Back to the 4 stations. Encouraged PAX to perform 15-20 reps at each station. Completed another 2 rounds before calling time.

                  Moseyed to the Domino’s parking lot for more core work.

                  Core Work Part Deux: Heel Touches, Crunchy Frogs, 100s (45 seconds each = 1 round). Performed 2 rounds.

                  Took a 1 minute break in between rounds. Asked the PAX if anyone had a good joke or story to tell (we could have used Burrito in this moment, but he will never know that I had this thought since he doesn’t know how to find the backblast page). No one had anything to say, so Threeskin used the time to promote convergence at the Dame (Hot Dam, Giva Dam, Dam Bait, whatever you want to call the location).

                  One last mosey around the Domino’s parking lot left us with 1 minute to spare, so yes, another 1 minute AMRAP of buprees.

                  COT

                  Roll With the Punches: My week started off with my wife contracting the flu (type A which is the worse) on Monday, so I used a PTO day on Tuesday and Wednesday to take care of our 2 year old daughter (24 hour coverage of a 2 year old is a lot of work, especially while taking care of a house and a sick wife who was mostly stuck laying in bed). And I forgot to mention, on our way home Monday evening, a deer ran into the road and decided to jump on the front of my car knocking out the entire headlamp assembly on the driver’s side. Wednesday came along, and now my daughter has the flu.

                  Never the week you ask for, but as it turns out, there was plenty of good that I was thankful for at the end. I was able to be the sole caretaker of my daughter for a 48 hour period. This is time that I would have normally been at work, while wishing I could be with my family. Also, since my wife had the flu, my daughter’s pediatrician gave her Tamiflu preventive treatment without a $130 office visit. Turns out, I had to order new headlamps for my car, which totaled $123 (my headlamps were old and foggy and needed replacing anyways).

                  So yes it was a rough week, but we made it through and are all healthy now. The money that would normally have been used to pay a doctor was used in return to purchase new lights that were needed already, and the best part, I was able to spend a lot of time with my family.

                  To summarize: take lemons and turn into lemonade.

                  Moleskin

                  I will blame it on the lack of sleep, but I could not remember the exercises on the second rounds of the core work. I had to ask the PAX several times what was the next exercise. It was sad. Threeskin said I needed to take medication (he knew exactly which one too. The man is a genius)

                  News

                  The Dame Covergence as previously promoted during the workout.

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                    Run Like An Antelope

                    Date: 2/4/2020

                    QIC: Goose

                    PAX: FNG- Stubs, FNG- Reepicheep, FNG-Jaywalk, Hobo, Sunshine, Pink Panther, Doghouse, Backpew, Ramos, Backfire, Flemish, Cowbell, Moneyball, Skitch, Uncle Fester 

                    AO: Hill City

                    Condition: Warm, Slight drizzle

                    COP: SSH, 3rd grade exercise, Quad stretch, Willie Mays Hays, Cherry Pickers, Windmills, SSH. All 20 reps.

                    Mosey to Mt. Mediora. Box jumps up steps and run up Mt. Mediora. 4 laps

                    Mosey by Market St bridge, 75 toe merkins

                    Mosey up and over boob hill

                    Circle of Mary