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100 # Burrito

QIC: Geek Squad

Date: 11/25/2019

PAX:  Band Camp, Burrito, Cutter, Couch Potato, Count, Ducktales, Hasbro, Milkman

AO: The Huey

Conditions

33 degrees according to our resident meteorologist, Hasbro.

COP

Warmup
25 x SSH
15 x Willie Mayes Hayes
25 x SSH
15 x Butt Kickers
25 x SSH
15 x imperial Walkers
25 x SSH
15 x Monkey humpers

The Thang

Mosey around the Huey, 1 Giant lap ending up at the parking lot.

10 Burpees
1 minute rest
10 Burpees
1 minute rest
10 Burpees
1 minute rest
10 Burpees
1 minute rest
10 Burpees

Ladder Drills in the parking lot then 1 minute rest (then rinse and repeat)

Mosey to the bleachers

10 box jumps
15 dips
10 decline
15 inclines

10 box jumps
15 dips
10 decline
15 inclines

Mosey back ot the flag for Mary

Mary’s
PAX. Choice


COT

Be Thankful. 3 verses from the Bible I think of when being thankful!

1. For God’s steadfast love endures forever
Psalm 136:1

“Give thanks to the Lord, for he is good, for his steadfast love endures forever.”
Psalms 136:1 ESV

2. Be thankful for God who gives us Victory through Jesus Christ because He was victorious over the grave. He is Risen!
“But thanks be to God, who gives us the victory through our Lord Jesus Christ.”
1 Corinthians 15:57

3. Be thankful for those whom God as put in your life!

“I thank my God in all my remembrance of you,”
Philippians 1:3 ESV



News

Thursday, Covergence at Hill City 0530

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    Rivalry Saturday Game Day

    QIC: Mayhem

    Date: 11/30/2019

    PAX: Clothespin, Threeskin, Schnitzel, 9-Volt, Shotput, Gru, Porkbelly, Sandwich, Topless, Deep Dish, El Chapo, FNG-Duran, FNG-The Beast

    AO: The Battery

    Conditions

    Near about perfect for a fall F3 beatdown – Cool around 50ish and No Rain! (novel for the Battery!!)

    COP

    Welcome / Disclaimer

    Circle – Up around the flag

    SSH x 20 IC; Forward Fold x 10 IC; WMH x 10 IC; SSH x 20 IC; LBAC Forward x 10 IC; Reverse x 10 IC; Cherry Pickers x 10 IC; Chinooks x 10 IC; Shoulder Press x 10 IC; SSH x 10 IC; WGS L x 10 IC; WGS R x 10 IC; SSH x 10 IC

    Mosey back way around to outfield of nearest ballfield. Cones set up await…

    Rough 20yd by 40yd field marked off by cones with 10yd endzones. Two sets of cones set up in middle of field

    Entire PAX lines up on one sideline. But kickers to outfield fence and back; Big skips to OF fence and back

    Count off by 2s to create two “teams” of 7

    Agility Drills

    Shuttle Drill: (see link to youtube video – https://www.youtube.com/watch?v=g5c_grMWWHI ) 2 sets of 3 cones in a line 5 yds apart. For each team, 1 PAX starts straddling middle cone while rest of pax hold plank in line. Upon Q call to start, PAX sprints to outside cone (5yds), touches ground, sprints to far opposite cone (10yds), touches ground, sprints through the far opposite cone (10yds), falls in line to hold plank with the rest of his team as next PAX jumps up from plank to do the same until through entire team. Teams race to finish first.

    3 Cone or L Drill: (see link to youtube video – https://www.youtube.com/watch?v=Af2G4kCM4rg ) 2 sets of cones in L shape 5 yds apart. Just watch the video. Two teams hold plank again while taking turns and race against each other.

    The Thang

    Keeping same two 7 PAX teams…
    Two Hand Touch Football Game
    5 Mississippi Rush / Two Completions for a 1st down / For each score, opposing PAX performs 7 merkins additive (upon second score – 14 merkins, then 21, etc)

    Morphed in to Team Mayhem vs Team Deep Dish as primary QBs. Played until time approx 40 min. Team Mayhem dominated Team Deep Dish 28-0 thanks to outstanding receiving performances from Threeskin and Topless :))

    COT

    Two for one…
    Picking up from my COT yesterday. Christmas time when we celebrate Emmanuel (God WITH us). In regards to leadership, Jesus (the second Adam) demonstrated ultimate responsibility in contrast to the first Adam. Take away – Boys make messes and shirk responsibility / run and hide. Men accept responsibility to clean up messes they didn’t even make. Also, being Rivalry Saturday, reiterated the great culture of F3 where instead of comparing and competing to tear each other down as men in order to defeat our rivals, we have a culture to lift and encourage each other to be better. Iron Sharpens Iron. Keep Coming out to be sharpened and to be Iron for your F3 brothers.
    BALL OF MAN: Prayers for Momma Prosciutto, my friend Mark’s middle son Isaac battling Leukemia relapse and relative of FNG – The Beast.

    Moleskin

    Quote of the day from FNG – The Beast after Team Mayhem scored third TD with 9 min still remaining. “Ahhh Sh**! 9 more minutes!!” Even though his team lost, I think Deep Dish actually enjoyed the extra Merkins! 😉

    News

    Crickets…

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      Mosey Here, Mosey There

      QIC: Escobar

      Date: 11/26/2019

      PAX: WuzntMe, Deep Dish, El Chapo, Sandwich, Clothespin, Floaties

      AO: The Battery

      Conditions

      Dark, Cold, Surprisingly No Rain

      COP

      Moseyed along greenway about 1/4 mile. Stopped and did 20 SSH. Moseyed back to starting area. SSH x 20. LBAC 10ish (lost count but Deep Dish had us over 1,000 by his count) forward, reverse 10ish. WMH x 20.

      The Thang

      Moseyed to the hill and then up (some profane words may have been spoken when we turned to go up the hill). Reached top 10 merkins OYO.

      Moseyed down hill, 10 merkins OYO. Moseyed up hill, 10 merkins OYO. Moseyed down hill.

      Walking Lunge from bottom of hill to the top. May have done 10 merkins at top but I can’t remember. Walking squat down the hill (this sounds like a better idea than what we did. We actually took a step and did a squat, took a step and did a squat and on and on, but thinking back, I should have had the PAX in squat position and walking down the hill in this fashion. Noted for next time.)

      From bottom of hill, standing position walk your hands out in front of you to plank position, jump feet towards hands (like a burpee), then broad jump. Repeat move going up hill. (intended to go up the entire hill but did a Omaha about 3/4 up and changed to Bear Crawl the remaining portion). Held Al Gore till six was in.

      Moseyed down hill for 3 minute core work. 45 seconds each of Leg Lifts, Plank knee tuck to cross body kick through (alternating legs), Alternating Single Leg V ups, Hammers.

      Moseyed to pavilion. OYO Box Jumps, Decline Merkins, Dips x 20 each. Recover. 15 each OYO. Recover. 10 each OYO.

      Moseyed to Flags. Johnny Cash Ring of Fire holding plank rotating in clockwise fashion each member performed a merkin in their own time (Deep Dish, El Chapo, and Floaties were not in a hurry).

      Ended with a little stretching: Honeycutts x20 count each arm. Triceps stretch x 20 count each arm. Family reunion stretch (clasp hands behind back and stretch upwards) x 20 count. Forward Fold x 20 count. Time.

      COT

      Told PAX how I felt I had reasons for not working out today and the only reason I did was because I was the Q. My excuses were clearly not valid enough to not show, but I could have convinced myself they were. So the moral of the story is, show up. Do whatever it takes to get your butt out of bed and get better. Travel to other AOs so you can get better more than 2 days a week in the land of Cleves. If you can’t travel, hold yourself accountable in some manner to complete workouts at home. Keep pushing yourself.

      Multiple prayer requests for healing and divine intervention in the families of Prosciutto and El Chapo.

      WuzntMe lead us out with prayer.

      Moleskin

      WuzntMe said something about his tight rear at some point as we moseyed up the hill. Not sure what he was referring to. Sounds like the beat down this past Saturday for the 1 year anny was awesome and they even have a gift from Abscess they will be incorporating into the beat downs soon.

      News

      Thanksgiving Day: give your body thanks by getting to Hill City for an IronButt and Skitch hour long beat down starting at 5:30.

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        Clean up to Ring 1

        QIC: Best in Show

        Date: 11/18/2019

        PAX: Peanuts, FNG Swisher, Mayhem, WallaWalla, The Count (respect squared) Swipe Right, Gru, Fastlane, Sidekick, Oiler, Sidekick

        AO: Beast Ridge

        A crisp mid 30’s start to the week. 

        COP : A quick 30 SSH and we move out to the stadium to check out all 6 rings of the BIS dog show.

        The Thang

        Six rings of fun for the pax, each ring would have various exercises and for fun a jailbreak sprint between each stop. Finish up the first exercise in each ring and move on to the next

        Ring 1 , incline merkins, decline merkins, box jumps

        Ring 2, shoulder taps, St Bernard squats, High Knees

        Ring 3, bear crawls, Bernie Sanders (uphill x4)

        Ring 4 Burpees!

        Ring 5, suicide sprints

        Ring 6 Wall sits, donkey kicks, wall jacks

        COT

        Ran out of time and didn’t get all the planned exercises in, but there was still plenty to go around.

        Moleskin

        the strength of the fellowship of F3 has meant a lot to me. The impact of these men has been powerful for me.
        enough of the mushy stuff…

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          Landfill: Planking in the Rain!

          QIC: Moneyball

          Date: 11/23/2019

          PAX: Skitch, Back Pew, FNG – Katrina

          AO: Landfill

          CONDITIONS

          Rain, Rain and more Rain at 54 degrees…. Perfect!

          COP

          Frog Squat silent count

          Forward Fold x 10 IC

          Monkey Humpers x 10 IC

          Big Arm Circles Forward & Reverse x 10 IC

          Slow Willie Mayes Hayes x 10 IC

          Toe Merkins x 20 OYO

          SSH x 30 IC

          Slow Merkins x 10 IC, stay in Plank

          Shoulder Taps x 20 OYO (10 each shoulder)

          SSH x 25 IC

          *Mosey to the bottom of the hill (Bottom Gate)

          *Native Indigenous People Plank Run up to first Parking Lot using the sidewalk. Every 3 squares plank until all have ran by. Repeat until we get to brick crossing. Hold plank all together, 10 Merkins OYO, hold plank, 10 Carolina Dry Docks OYO, Forward Fold Silent count, Shoulder presses x 10 IC.

          *Mosey to Second Parking Lot, mix in Bernies, Karaokes & High knees.

          The Thang

          At The Parking Lot
          Partner up for Cardio Dora - Fast Pace, quick changes.
          #1                     #2
          100 Merkins   -   Mosey
          200 Squats     -   Bernie
          300 LBC's       -   Mosey

          Back to sidewalk

          *Native Indigenous People Plank Run up to pavilion from second parking lot.

          This time every 5 squares, plank with 2 Merkins, jail break on every run. Final square plank together. 5 Merkins, 5 Carolina dry docks, Forward Fold, Shoulder presses x 15 IC, Cherry Pickers x 20 IC, Bouncing Moroccan Night Clubs x 10 IC, slow Big Arm circles forward & reverse x 10 IC.

          • 20 dips, 20 Merkins (incline or decline) x 2 OYO (40 each exercise)
          • Wall sit in Chair position x 10 IC
          • Bus Driver X 15 IC
          • Shoulder Press x 20 IC, recover
          • Muhammad Ali’s x 15 IC
          • Joe Frazier’s x 15 IC, recover
          • Shoulder Press x 15 IC
          • American Hammers x 15 IC, recover, TIME!

          COT

          F3 is more than a workout. Connect with these men who keep showing up and reach out to the ones who you haven’t seen in a while. Prayers for Countdown who recently lost his Mother. Prayers for Marriages & Relationships. Prayers for The Counts Brother Bob. Continued Prayers for the Men of F3.

          Moleskin

          Skitch, Back Pew and myself were so impressed with Uncle Festers FNG who didn’t let the rain stop him from coming for the first time. We named him Katrina after the well known Hurricane. What a great first workout story!

          The 300 Little Baby Crunches during the Dora made it a puddle party…….

          News

          Convergence at HILL CITY at 5:30am – Skitch & Ironbutt – Be THERE!

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            Pickle Balled

            QIC: Toe Tag

            Date: 11/22/2019

            PAX: Jazzy Jag, Fissure, DNF, WuzntMe, Fastlane, Mayhem, Swipe Right, Angelhair, JohnDoe, Threeskin, Whittler, Sidekick, FNG- Roofie, FNG- Cavity Search

            AO: Hacksaw

            Conditions

            It was a perfect 55 degrees and no rain.

            COP

            SSH ICX20; Willie Mays Hayes ICX10; Forward Fold ICX10; Little Baby Arm Circles ICX10; Reverse Little Baby Arm Circles ICX10; Shoulder Press ICX10; SSH ICX20; Mosey to Pickle Ball Court

            The Thang

            Pickle Balled

            8 groups of 2 PAX on each half of each court

            Station 1 – Mtn Climbers

            Station 2 – Air Squats

            Station 3 – Flutter Kicks

            Station 4 – Shoulder Taps

            Station 5 – Reverse Lunge

            Station 6 – Big Boy Sit Ups

            Station 7 – Monkey Humpers

            Station 8 – Aqua Mans

            This was a timed exercise with 1 minute at each exercise and then there was a two minute run in between each station.

            Mosey back to parking lot

            Mary

            American Hammer ICX20; Box Cutters ICX10; Fissures Choice ICx12

            COT

            Perseverance is something that we all need to help make it through some days. Know that we have others out there to help us persevere and it is okay to reach out when we need that help.

            Moleskin

            According to some…. Fissure’s warm ups are better than mine.

            News

            Thanksgiving Day Converge at Hill City – 5:30, IB and Skitch on Q

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              doubling down, 400 to 800

              QIC: Couch Potato

              Date: 11/21/2019

              PAX: Ducktales, Lloyd, KingPin,  Hasbro, Mayberry,  U-turn, Geeksquad, BandCamp, RadioHead

              AO: Huey

              Conditions

              Perfect cool conditions

              COP

              800 meters on the track at warm up pace, 25x Side Straddle Hop, Bear Crawl, Crab walk, Gorilla (Forward, Left and Right), and BullFrog then stretching consisting of chicken wing, cross body arm pull, forward fold, surfer, pigeon

              The Thang

              1x 800 meter then400 meter repeats with UML rotation (Upper-Middle-Lower)

              800 meter sprint, 20x standard pushups, 20x flutterkicks, walking lunges

              400 meter sprint, 10x leg lifter push up, 1 minute plank, 3-way lunge with kick

              400 meter sprint, 10x blast off pushup, 10x peter parker, 180 squat-jumps

              400 meter sprint, 1x minute buddyF%&**er leg lift,

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                What the Hill???

                QIC: SideKick

                Date: 11/21/19

                PAX: John Doe, AllState, Swisher, Lutefisk, Swingset, Woodchuck, Homeschool, Threeskin, Evita, Mayhem (R), Uncle Fester, Swipe Right, Peanuts, Gru, jazzy Jag

                AO: RidgeCut

                Conditions

                40 and NIIIICCCEE

                COP

                SSH ICX20 (a reasonable number); Forward Fold ICX10; 3rd grade Exercises ICX12; Right over Left ICX10; Left over Right ICX10; Slow squats ICX15; LBAC ICX10; Reverse ICX10; Morrocan Night Club ICX10; Shoulder Press ICX10; Willie Mays hays ICX12; Slow Mercans ICX10

                Mosey around church to the hill

                The Thang

                What The Hill??

                All PAX at the bottom of the hill. Will traverse the hill in multiple manners, some difficult, some not so difficult. Mosey back down after each

                1. Peter Parker
                2. Reverse Lunge
                3. traveling Burpee
                4. Lunge
                5. Deep Squat Broad Jump
                6. Jail break

                Circle of Trust

                No not the one at the end of the workout

                5 groups of 3 PAX in a circle pattern

                Station 1 – Mercans

                Station 2 – Squats

                Station 3 – SSH

                Station 4 – Burpees

                Station 5 – Blocks

                Station 5 is the timing mechanism and we have to trust that our brothers are giving it their all and not dragging A.

                Round 1 – Curls

                Once everyone has rotated through all 5 stations, Indian Run the soccer field

                Round 2 – Overhead Press

                Another Indian run

                Mary

                LBC ICX20; Pretzel crunch ICX10 per side; Dying Cockroach ICX15; Hello Dolly ICX15

                Time

                COT

                Evaluate your priorities. Discuss with a trusted person, spouse, friend etc. Keep your eye on what is important to you so that you don’t chase things that are not

                Moleskin

                [Cock Burpees are a thing. JD doesn’t have much doodle doo after his cock-a-. No merlot splashed for swingset, great job

                News

                Battery 1 year anny on saturday 11/23

                Thanksgiving Day Converge at Hill City – 5:30, IB and Skitch on Q

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                  Smackdown Iron PAX

                  QIC: Prosciutto

                  Date: 11/21/2019

                  PAX: Bumblebee, Burrito, Geyser, Holy Kiss, Laces Out, Newport, Pomade

                  AO: SMACkdown

                  Conditions

                  41 degrees, 60% humidity and beautifully calm… and then Burrito arrived. Smoking jackets were removed and checked at the door.

                  COP

                  This was off the cuff, so I’m probably forgetting one thing…
                  SSH x 20 IC
                  Plank and Calf Stretch
                  Plank Jacks x 15 IC
                  Merkins x 10 IC
                  Slow Cotton-Pickers
                  Slow Windmills
                  SSH x 15 IC

                  The Thang

                  Delightfully copied from the Iron Pax 2019 Week 1 Routine
                  The Suck
                  Four cones laid out in ~10 yard spacing
                  Starting line to first cone: Broad Jump to first cone
                  – 10 Burpees
                  – 10 Bonnie Blairs
                  – 10 Big Boy Situps

                  Broad Jump to next cone
                  – 10 Burpees
                  – 10 Bonnie Blairs
                  – 10 Big Boy Situps

                  Broad Jump to next cone
                  – 10 Burpees
                  – 10 Bonnie Blairs
                  – 10 Big Boy Situps

                  Bear crawl back to starting line and plank or hold Al Gore for Six

                  Ten Count (3) – YHC is a compassionate guy, c’mon!

                  One lap mosey with the pax

                  Repeat the above once more

                  Ten Count (3)

                  One lap mosey with pax

                  Modify the above slightly with the following for one more round:
                  Lunge walk between cones;
                  At each cone:
                  – 10 Merkins
                  – 10 Squats
                  – 10 LBC’s

                  Ten Count (2)
                  *Geyser joins, stage – right

                  The Very Indigenous Peoples and Native American run for one lap around track (roughly 394 meters – we counted two by two)

                  Wheel of Merkin x 5 revolutions

                  2+ minutes of 30 yard all you got, jail breaks with Burrito sounds

                  5 minutes of Mary. Time.

                  COT

                  Discussion about shield lock, where it comes from, what it means to be there for another, what accountability really means and how you can’t have accountability of self because that doesn’t make sense. Not sorry if that hurts someone’s feelings.

                  We kept El Chapo’s brother in our prayer intentions, Kickback’s upcoming events in Nashville, Geyser’s Father in Law, Prosciutto’s Mother

                  Moleskin

                  • Burrito is really fast and you can hear him moving fast, too.
                  • Still on Burrito – his cross-examination technique in the gloom is second to noone. My best buddy
                  • Good thing we start at 5:30 at SMACkdown – that parking lot likes to fill up right at 6am
                  • Whittler was sorely missed; it was discussed. I’m not crying you’re crying.

                  News

                  • The Battery is celebrating their one year anniversary this Saturday in the gloom
                  • Check Slack for the day of service on Saturday @ Hardy elementary

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                    Hackin da Smack with Jackie Chan Part Deux

                    QIC: Escobar

                    Date: 11/19/2019

                    PAX: Burrito, Pomade, Fissure, The Count(Rx2), WuzntMe, threeskin, Prosciutto, Friar Tuck, kickBack, Bumblebee, Milkman, Newport, Mayhem(R), Holy Kiss, Whittler

                    AO: Smackdown

                    Conditions

                    Cold, maybe close to 40 degrees, but not bad.

                    COP

                    1 lap mosey, SSH x 30, LBAC x 10 each way, SSH x 20, WMH x 20

                    The Thang

                    “DOWN!” is the cue for performing a burpee at any given moment. Maybe did about 30 total during the workout. Should have tried for at least 60.

                    Partnered up for a “Relay” or “Dora” or whatevs you call it

                    Cone 1 was starting point, cone 2 was about 15 yards distance and cone 3 was about 30 yards distance.

                    Run to Cone 3 and back while partner performs Aquamans. Switch off and repeat until you reach 200 Aquamans total combined. Hold Al Gore waiting on the six.

                    Round 2 involved Bernie to Cone 3 while partner performed Dive bombers. Same as above for a total of 100.

                    Round 3 involved Walking lunge to Cone 2 and partner holding plank. Complete 2 rounds each.

                    Circled Up for 2 Rounds of Jackie Chans with a few burpees in between for the resting minute

                    30 seconds each exercise: American Hammer, Leg Raises, LBC, Heel Touches, Crunchy Frog, and 100s.

                    Back to Cone 1 with partner:

                    Partner 1 performed Frogger to Cone 2 and back while Partner 2 did Sumo squats with block. Complete 2 rounds.

                    Cool Down: 10 count Honeycutts on each arm, 10 count forward fold

                    Time.

                    COT

                    Leadership and Accountability:

                    Encouraged the group to sign-up for a VQ if they haven’t done so already. Even if you don’t feel ready to Q, sign-up anyways, it will motivate you to get ready. Leadership is earned through action, so uh, take action. This in turn will hopefully increase accountability. Briefly mentioned WuzntMe and I have an accountability chart we started in November to perform certain exercises every day of the month.

                    Moleskin

                    Burrito is known to be a leader in the Mumble Chatter category for the workouts. My goal was for the workout to be tough enough so he would be too winded to talk. I called for burpees any time he opened his mouth (at least that was the plan). This man can talk for days. No way I could have done a thousand burpess in 45 minutes. He either caught on to why I called spontaneous burpees, or he just enjoys pain. Either way, he was asking for more and more towards the end.

                    I later found out Burrito is a lawyer and ordained minister. I don’t think I will ever be able to keep him from talking.

                    This backblast was the most difficult to type and took forever due to technical difficulties. (I think I need a new computer for Christmas)

                    News

                    Battery 1 year anniversary is Saturday the 23rd.

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