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Collegedale Convergence

QIC: Co-Q (Sidekick, The Count, Whittler)

Date: 03/30/2019

PAX: FNG-Madoff, Bubbles (Respect), Candu, FNG-Smokey, Cowbell, FNG-Bernie, Ducktales, Early Bird, Fastlane, Fissure, Frasier, Geek Squad, Goose, Hasbro, FNG-Erlanger, Iron Butt (Respect), Jabooti, Magnum, FNG-Gooder, Moneyball, Mongo, Mrs. Baker (Respect), Mustang, FNG-Mayhem, FNG-POS, Peanuts, Prosciutto, Rug Doctor (Respect), She Shed, Sidekick, Sidewinder (Respect), Skitch, Snooze Button, Snowflake, Sunburn (Respect), The Count (Respect), Threeskin, Truck-Yeah, Venus, Vila, Whittler, WuzntMe

AO: Hacksaw

Conditions

Perfect Convergence Weather

COP

Disclaimer delivered while planking
Forward rest (Plank) x 10 IC
Mtn Climbers x 10 IC
ST Merkins x 10 IC
SSH x 12 IC
Imperial Walker x 10 IC
ST Squats x 12 IC
SSH x 12 IC

The Thang

PAX divided into three groups, each containing a fair number of FNGs

Prescription for Pain
After meeting at the Combat Medic statue, PAX were each given a prescription with a specified “dose” of an exercise.  Short mosey between the stars as we advanced.  The exercises were cumulative i.e. 1 then 1 and 2 then 1, 2, and 3, etc.

1 – 8 count Body builder

2 – Alternating shoulder taps

3 – burpees

4 – 4 count flutter kicks

5 – merkins

6 – Froggy squats

7 – 4 count LBCs

8 – imperial walkers

9 – 4 count SSH

10 – squats

Field Of Dreams (Q-TheCount)

It’s the start of Baseball Season, so AO for Field Of Dreams was set up like the infield on a Baseball Field.  

PAX counted off by fours and each proceeded to corresponding work station (Base) for start of circuit.

First Base – (Squats / Lunges)

Second Base – (Merkins / Plank Jacks)

Third Base – (LBC’s / Flutter Kicks)

Home Plate – Burpees

All rotation controlled by PAX at Home Plate doing Burpees.  Once PAX complete 10 Burpees they sound off to All PAX “ROTATE”, where all PAX AYG to next base.  Home moves to First Base, First Base to Second Base, Second Base to Third Base, and Third Base to Home Plate. 

At each Base PAX will perform AMRAP of one of the exercises at that location.  They will alternate the exercises on each rotation through that base. 

Goal is to complete as many rotations around the bases as possible (at least 3-4) in allotted time.

Across the Hacksaw Bridge (Q – Sidekick)

*Divide into groups of three and line up:

Pax 1: Sprint to third tree
Pax 2: Overhead presses until sprinter returns
Pax 3: Plank until sprinter returns

*Last place team 5 burpees, next to last 4 burpees, next 3 burpees, and so on… winner = 0 burpees.

Pax pair up in 2’s for a Dora: 150 merkins

Mary: threeskin

Good Mornings IC x 10 Slow
Suitcase Crunches IC x 10 Single Count
LBCs IC x 20
Pickle Pointers IC x 10  >  One Leg IC x 8  >  Other Leg IC x 8
Freddie Mercury IC x 10
Pretzel Crunch IC x 10 Each Leg
Plank Slow Count
Pickle Pounders IC x 10
Plank Slow Count
Child’s Pose
Forward Fold Silent Count

 

COT

We’re a group of leaders. 
F3 stands for Fitness, Fellowship of Faith.  Our mission is plant, grow and serve small workout groups for the invigoration of male community leadership. 
Our core principles are 1) free of charge 2) open to all men 3) workout outside rain or shine, heat or cold 4) leaders rotate and are not professionals or certified trainers 5) end in a circle of trust. 
Get a copy of Freed to Lead and you’ll read about how Fitness is the magnet that attracts guys to F3 in the first place.  Fellowship is the glue that holds it all together and Faith is the dynamite that starts to effect change in and around all of us.  F3 is open to men of all faiths.
We’re here today to spark growth in the Ooltewah/Collegedale area!

Moleskin

Multiple jokes about keeping the prescriptions and changing them to Cialis

The Count reportedly pitched a tent upon seeing the flags

If you’re a Q and aren’t sure how to use the FNG User form – learn to delegate  (Prosciutto)

News

 

Recent Backblasts

    Posted on

    Two Year Chatt Anniversary – Cleveland AO Launch

    QIC: Abcess

    Date: 11/17/2018

    PAX: Angus, FNG-Blowout, FNG-Bubbles, Candu, Care Bear, Cheat Sheet, Choir Boy, Clone, FNG-Deep Dish, Doubt Fire, Ducktales, Fast Lane, Fissure, Geek Squad, Gisele, High Heels, FNG-Honey Badger, Lilly Dipper, Moondance, Pele, FNG-Powder Room, Prosciutto, Protractor, Ringwald, Rug Doctor, FNG-Rhythm, Sidekick, Sidewinder, Speed Bump, Steam Engine, Stinger, Tank, Threeskin, FNG-Twofer, Vila, VSquared, Whittler, Yukon Cornelius

    AO: The Battery

    Note: 39 HIMS

    Conditions

    Clear skies, heavy frost, 31° F

    The Disclaimer

    I am not a professional.  You’re here voluntarily.  Work hard, but modify as needed.

    COP

    Side Straddle Hops x 30

    Imperial Squat Walker x 15

    Tempo Squat x 10

    Baby Arm Circles x 10 (Forward & Reverse)

    Tempo Merkins x 15

    Count Off 1,2,3,4

    The Thang

    Indian Run two lines with a medicine ball – Mosey to Parking Lot next to Tennis Courts.

    Four Corners:

    1. Tricep/bicep x 25 with Babies, reverse bear crawl to the next corner.
    2. Presses/Squats with CMU x 20, lunge to the next corner.
    3. Carolina Dry Docks x 15 BBS x 20, broad jump to the next corner.
    4. Seal Claps/Overhead Claps x 20 with bricks, duck walk to the next corner.

    Indian Run to Hell Hill.

    Dora’s with Merkins x 100, Little Baby Crunches, and Star Jumps.  Run up, run down.

    Mosey to the Softball Field.

    Death Crawl to cones and Merkins x 3 at each cone.

    Mosey to Pavillion.

    11’s With Dips and Box Jumps

    Mosey to Road with Suicide Burpees x 3 at each cone.

    Circled up around the flags and finished with Flutter Kicks x 20, ATM’s, Peter Parkers, and Burpees x 10.

    COT

    Iron sharpens iron!  Focus on the men you know that need F3 and put them in an emotional headlock until they tap out and join the PAX!

    Moleskin

    Hell Hill may or may not have been responsible for three Pax Splashing Merlot.  Care Bear didn’t know if his legs were cold because he couldn’t feel them.  Word of wisdom to FNG’s, don’t give yourself a nickname during the COT – it can’t end well for you.

    News

    Join us for next weekend for launch weekend #2

    Upcoming Qs

    11/24 – Prosciutto
    12/01 – Threeskin
    12/08 – Sidekick
    12/15 – Fissure
    12/22 – Rug Doctor (LAUNCHED!)

    Posted on

    Training Day

    QIC:  Princess Aurora
    Date: 10/13/2018
    PAX: Abscess, Best In Show (Respect), Candu, Care Bear, Cherry Log, FNG-Code Brown, FNG-Cowbell, Doodles, Fast Lane, Fissure, Geek Squad, FNG-Gisele, Goose, FNG-High Tops, Laces Out (Respect), Magellan, Odd Job, FNG-Outcast, Peanuts, Picasso, Prosciutto, Radiohead, Ringwald, Rug Doctor (Respect), Secret Sauce, FNG-Straight Jacket, Sundance, Sunshine, Threeskin, Venus, VSquared, FNG-Yukon Cornelius
    AO: The Landfill

    Conditions

    On the chillier side of perfect but still perfect

    The Disclaimer

    Delivered in full

    A couple months back, Fissure proposed that YHC come guest Q in the Scenic City. I told him to take a number, and well, today his number was finally called. The result? 33 PAX posted at The Landfill today to learn that the sh*t’s chess; it ain’t checkers!

    Following a brief introduction and disclaimer, we took off on a long mosey down the lighted path, throwing in some lateral shuffling, backpedaling, and lunging for good measure as we made our way to the lower lot.

    COP

    • SSH x 20 IC
    • Slow N Low Squats x 15 IC
    • WMH x 11 IC
    • Good Mornings w/ LBAC (F) x 15 IC
    • LBAC (R) x 10 IC
    • Overhead Clap x 10 IC
    • Overhead Press x 15 IC
    • Seal Clap x 13 IC
    • Merkin x 7 IC

    The Thang

    Form
    Mosey up the road to middle lot and gather the PAX into groups of three for a little form critique. P1 serves as judge and holds People’s Chair while P2 performs max Merkins (chest to ground and full arm extension at top) with proper form and P3 performs max Squats with proper form (thighs parallel and full hip extension at top). When Merkin form is lost, PAX rotate.
    Effort
    Mosey up to the grass by the playground and gather PAX back into their threesomes. Sometimes it’s a little too easy to slack off, especially in larger workouts. Well, that was not going to happen here. P1 holds People’s Chair with arms overhead while P2 performs 100 SSH and P3 performs 50 4-ct Flutter Kicks. To ensure that People’s Chair doesn’t turn into a People’s Barstool, P1 is incentivized to hold correct position lest he add 25 reps to his teammates’ rep counts each time he comes out of it. To my knowledge, no reps were added for anybody. That’s effort!
    Strength
    Everybody grab a rock and circle up for a Block Webb. With hands on coupon, PAX perform one merkin on Q’s command of “down” followed by 2 shoulder presses with coupon. 1:2 ratio is maintained as the PAX make their way up to 6 Merkins and back down. Only hitch is that surprise last round of 6 again. Sorry, I must’ve lost count.
    Keeping the coupons, the PAX put in some more work, 10 reps each, all IC:

    • Kang Squats holding rock to chest
    • Low Plank alternating rock taps with rocks in front
    • Side-to-side leg raises over the rock

    Power and Stamina
    Having rid ourselves of the rocks, the PAX took a short little mosey over to the hill leading up to the soccer field. Back in our threesomes, P1 Bernie Sanders up the hill x 2, P2 performs Merkin-Clerkin AMRAP, and P3 performs Squat-Jump Squat AMRAP. Rotate through until each PAX has gone up the hill. Reverse plank for the six. All in and all PAX together Bernie Sanders up the hill.
    Speed and Agility
    Up by the soccer goal, YHC set up three sets of cones for a little agility work. Each group formed a line behind the starting point, and while P1 runs through the drill, the rest of the line performs SSH. Once P1 begins Burpees at last cone, next man starts the drill. After all have gone, RnR with Squats while waiting.

    • 5 yards forward
    • 5 yards left
    • 5 yards forward
    • 5 yards right
    • 10 yards
    • 3 Burpees
    • Sprint back to start

    *Numbers are approximate as these were walked out in the dark, but rest assured that the work was still done.
    5MOM
    Had to introduce the guys to a little something devised by the PAX of F3 Nashville’s Bomber AO: the Dixie Stampede! With everybody in line and on their six, all PAX start alternate holding feet 6″ and 18″. PAX perform Hello Dollies IC, and switch feet level on Q’s call.  Rep count was 10-10-5-5. Sexy count was 1000. Wrapped it up with:

    • Boxcutters x 10 IC
    • Cutterboxes? x 10 IC
    • LBCs x 13 IC

    COT/BOM

     

    Moleskin

    Not only did I get to experience my first F3 Chattanooga workout this morning, but I got to Q it, and at a fine AO I might add. Guys were giving it their all, some of it even coming from their insides, and I was very grateful to witness the camaraderie so very present amongst the PAX. Having been involved with F3 for 4 years now, it’s truly awesome to see the impact it’s having on men near and dear to me as well as those I’ve never even met.
    As I said in the COT, every one of you has what it takes to be a leader; you just have to get out of your own way and do the hard things. Whether it’s waking up at the crack of dawn to go have your ass kicked, taking a stab at something new even though you’re nervous or don’t have all the answers, or putting aside your own comfort and pride to serve those in need, it’s all progress. It’s movement toward advantage, what we F3ers call “acceleration.”
    My hope is that we each continue to accelerate in all aspects of our lives — family, friendships, fitness, work, church, service, and beyond — and that as we’re doing so, we’re picking up the folks we meet along the way. That’s leadership.
    PA out.

    News

    Cleveland Launch/2 Year Anniversary – 11.17.18 in Cleveland @ Greenway Pavillion

    Upcoming Qs

    10.16 Laces Out @ Hill City
    10.16 Picasso @ Huey
    10.17 Ohms @ Lions Den
    10.18 Stairmaster @ Hill City
    10.18 Ducktales @ Huey
    10.20 The Count @ Landfill
     

    Posted on

    9/11 Convergence at Hill City

    QIC: Laces Out (Respect)
    Date: 09/11/2018
    PAX: Best in Show (Respect), Cable Cutter, Candu, Care Bear, Ducktales, Fissure, Flemish, Franzia, Geek Squad, Kodak, Ohms, Ringwald, Sidekick, Snowflake, Speed Bump, Steam Engine, Sunshine, Threeskin
    AO: Hill City

    Conditions

    73o and muggy

    The Disclaimer

    COP

    15 SSH IC
    15 Finkle Swing each leg
    15 SSH IC
    15 Imperial Walkers IC
    15 Butt Kickers IC
    15 SSH IC
    10 Slow Merkins IC
    20 Plank IC
    15 SSH IC
    Mosey to Market Street Bridge

    The Thang

    Partner Run (Carry partner 2 light poles/switch twice)
    ½ way across bridge stop and 25 Merkins OYO
    Mosey to end of bridge
    Run down the water stairs and run up stairs
    Run down stairs and box jump up stairs
    Mosey to Fish Steps
    Dora – Over steps of Fish Steps while partner does exercise and then switch:
    100 Decline Merkins on bench/wall
    200 LBCs
    300 squats
    * Due to time, had to cut short on the squats
    All did 10 squats IC before departing
    Mosey to Market Street Bridge
    Partner Run (Carry partner 40 yds/switch)
    ½ way stop and let pax catch up
    Mosey to end of bridge; wait for six.
    Mosey back to Love Shack

    COT

    343 firefighters 110 stories (1980-2226 steps) 2996 people died
    At 9 p.m., Pres. George Bush delivered a televised address from the Oval Office, declaring, “Terrorist attacks can shake the foundations of our biggest buildings, but they cannot touch the foundation of America. These acts shatter steel, but they cannot dent the steel of American resolve.”
    We have a stronger nation as a result of what we went through on 9/11/01.
    However, remember the Lord is our strong tower, which will never fall.
    Jesus was provided as our rescuer. If you know Him as Savior, you understand what I’m talking about.
    Psalm 82:4 “Rescue the weak and the needy; deliver them from the hand of the wicked.”
     

    Posted on

    What is your Horse Thief?

    QIC: Angus
    Date: 07/11/2018
    PAX: Coin Purse, Sundance, Laces out, Prosciutto, DuckTales, Flemish, Speed bump, Ohms, Cable Cutter, vsquared, Band Camp, Sunshine, Sidekick, Picasso, Hardtail, Ringwald, Candu, Wort, Leftovers, Early Bird, Deep End, Moondance, Mudslide, Chief, Chuck E, Burner, Fissure, Stairmaster, Free Candy, The Count
    AO: Hill City

    It’s been 1 year and 8 months since Gus and YHC first kicked things off here in Chattanooga. Fourteen of those months YHC spent as the Nantan. It has been an incredible honor to lead a group of Men without who’s commitment this would not have been possible.
    Over the course of time we’ve had some amazing guys come and go, but some even greater have stuck around since the beginning to see our community grow legs and gain momentum.
    If you are here and you’ve been showing up for a while. Keep it up, but understand that there is still more work to be done. There’s always more work to be done.
    Recently, in the 43Feet Podcast, Dredd talked about what it means to be a “Dry Drunk”. A Dry Drunk is a term adopted from AA that is defined as the following:

    A person with chemical dependency issues who has given up alcohol and drugs, but made no internal emotional or behavioral changes. Essentially, the only difference in these individuals is the absence of a substance. The popular analogy in recovery is, “…if you sober up a horse thief, what do you get? A sober horse thief.”

    We take great steps against sadclown syndrome by making ourselves physically better through Fitness, engaging with our community through Fellowship, and examining our meaning and purpose through Faith. But as many PAX will understand, once you show up once or twice the “head lock” that brought you out changes and comes from within yourself. Even though you have brothers out there checkin’ in on you to keep posting, it takes real openness and honesty to change your heart and transform into the High Impact Man the community requires.
    So the challenge is to identify your “horse thief”. Don’t just “Get Right”. We also have to Live Right, Lead Right, and Leave Right.
    We shouldn’t be fit men who neglect our families, eat and drink in excess, or philander. This shape that we are in, should permeate who we are. Be a fit man who transforms his concentrica. Step up and be a leader with fortitude who prioritizes upright living,  because a man cannot give away that which he does not first possess.
    Thank you to F3. Thank you to every man who has helped me get better in the past couple of years. And Thank you to our community of PAX here in Chattanooga, I’m excited for the growth and momentum we’ve accomplished so far and I look forward to the future impact you will have on the city.
    And remember, our Mission:
    Plant, Serve, and Grow small workout groups for the invigoration of male community leadership.  
    And, our Creedo:
    Leave no man behind, but leave no man where you found him. 
    SYITG
    _Angus Out

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    Bottle Rocket Beatdown 2.0

     

    QIC: Sidekick
    Date: 07/04/2018
    PAX: Best in Show, Candu, Coin Purse, The Count, Deep End, Ducktales, FNG-Draino, Free Candy, Headshot, Kodak, Ohms, Ringwald, Sundance, VSquared, Wort
    AO: Hill City

    Conditions

    Hot and Humid. Good day for sweating

    The Disclaimer

    Sidekick is not a professional.  You are here on your own Free Will.  Modify where necessary.

    COP

    7 Mericans IC
    4 Third Grade Exercises IC
    1 Burpee
    7 SSH IC
    7 LBC IC
    6 Carolina Dry Docks IC
     
    SSH IC X 15
    Windmill IC X 10
     
    Mosey to Mt. Midoriyama

    The Thang

    AMERICA…!
    Honoring America today with partner Dora/BOMB style beatdown.  Each exercise is a cumulative 76 reps per duo.  One partner runs the hill and back, then flop partners.  Cumulative to 76.  Hold Al Gore until all pairs are complete.
    A – American Hammer
    M – Mericans
    E – E2K
    R – Rosalita
    I – Incline Mericans
    C – Carolina Dry Docks
    A – Alternating Shoulder taps
    Once complete, we needed a rest so we knocked out
    Dying Cockraoch IC X 10
    LBC IC X 10
    Spongeman IC X 10
    Oh wait, that AMERICA…! had an exclamation point on it.
    Back to the hill for 76 burpees.  QIC called an audible to 50 reps as he was dying and other PAX were chattering.
    Mosey back to the Great Hall for a 60 second wall sit and Prisoner Squats IC X 15
    Mosey back to the Blue Rhino for a photo opp.
     

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    Bottle Rocket Beatdown

    Today 16 PAX marched onto the fields of Hill City with the red glare of rockets lighting up the Chattanooga sky. Today was no normal day, it was a special one. Today we honored our country’s heroes and celebrated our freedom to be able to do what we do in the greatest country on Earth. We had record numbers and we are so proud to see our band of brothers in Chattanooga growing!
     
    There was no one single Q today. On this special day, 4 brothers passed the Q torch around to complete what I think we can all agree ended up being the most memorable Post in F3 Chatt’s short history.
     
    CONDITIONS: 75 Degrees F, Pouring Rain, and 300% Humidity
     
    WARMUP: Loosened up the muscles with some light OYO stretching and then Angus led us down a path of warmup torture…here’s what he put us through:
     
    – 5 Burps
    – SSH x 20
    – Finkle Swing x 20
    – SSH x 20
    – Imperial Walkers x 20
    – SSH x 20
    – Ass Kickers x 20
    – SSH x 20
    – High Knees x 20
    – SSH x 20
    – Wide High Knees x 20
    – SSH x 20
     
    Little Mosey Down to the Big Field in Coolidge Park to continue what Angus calls a “Warmup” although I’m pretty sure everyone was already warm! Guess one can never be too warmed up…
     
    – 5 Burpees
    – SSH x 20
    – Diamond Merkins (4 count) x 15
    – SSH x 20
    – Carolina Dry Docks x 15
    – SSH x 20
    – Merkins x 15
    – SSH x 20
    – LAC x 20, forwards and backwards
    – Chinooks x 20, 1 way
    – Moroccan Night Club x 20
    – Wide Merkins x 15
     
    Angus then passed the torch to YHC.
     
    Circuit #1 (DMC – Duckwalk, Merkin, Crawl)
    – Duckwalk 30 yards
    – 5 Merkins
    – Backwards Bear Crawl 20 yards
    – Duckwalk 30 yards
    – 10 Merkins
    – Backwards Bear Crawl 20 yards
    – Rinse & Repeat adding 5 merkins every round until a total of 25 merkins is complete
     
    Time to pass the torch to Delta for some more action:
     
    Indian Runs!! the PAX formed a line with Delta leading the pack. We continued the Indian Runs until Delta got back to the front of the line. With 16 PAX…let me say…this was no short run!
     
    Circuit #2
    – Burpees x10
    – Lunge 50 yards
    – Mosey back to starting point
    – Rinse & Repeat x3
     
    Whew everyone is for sure feeling the burn now. But there was still one more Q to go…so it was time to mosey to Mt. Midoriyama and once again pass the torch. Let’s see what you got Steam Engine!
     
    Circuit #3
    – Start at 1st Lamp Post & perform LBC x20
    – Mosey to 2nd Lamp Post & perform RBC x20
    – Mosey to 3rd Lamp Post & perform American Hammers x20
    – Mosey to base of Mt. Midoriyama, sprint up & mosey down
    – Mosey back to 1st Lamp Post
    – Rinse & Repeat for 8 straight minutes
     
    COT: Countoff, Name-O-Rama, Shoutouts/Requests, Reading of the Declaration of Independence, Prayer
     
    “Americans should never forget that the founders of this country, like all who have served her in uniform, were willing to die defending everything its flag represent. It’s so easy to get lost in the controversies that divide us. But I believe, no matter what our race, religion, or beliefs may be, that AMERICANS should be able to come together to keep our country rooted in what made it great”
    Posted on

    BOTTLE ROCKET BEATDOWN

    – Where: Hill City, Chattanooga, TN
    – When: 07/04/2017
    – QIC: Angus, Ohms, Delta, Steam Engine
    – The PAX: Early Bird, Laces Out (RESPECT), Rainman, Mr. Clean, Pumpkin, Chief, Devo (Nomad), Mudslide, Banjo, Burner, Sparkles, Schnitzel
    Today 16 PAX marched onto the fields of Hill City with the red glare of rockets lighting up the Chattanooga sky. Today was no normal day, it was a special one. Today we honored our country’s heroes and celebrated our freedom to be able to do what we do in the greatest country on Earth. We had record numbers and we are so proud to see our band of brothers in Chattanooga growing!
    There was no one single Q today. On this special day, 4 brothers passed the Q torch around to complete what I think we can all agree ended up being the most memorable Post in F3 Chatt’s short history.
    CONDITIONS: 75 Degrees F, Pouring Rain, and 300% Humidity
    WARMUP: Loosened up the muscles with some light OYO stretching and then Angus led us down a path of warmup torture…here’s what he put us through:
    – 5 Burps
    – SSH x 20
    – Finkle Swing x 20
    – SSH x 20
    – Imperial Walkers x 20
    – SSH x 20
    – Ass Kickers x 20
    – SSH x 20
    – High Knees x 20
    – SSH x 20
    – Wide High Knees x 20
    – SSH x 20
    Little Mosey Down to the Big Field in Coolidge Park to continue what Angus calls a “Warmup” although I’m pretty sure everyone was already warm! Guess one can never be too warmed up…
    – 5 Burpees
    – SSH x 20
    – Diamond Merkins (4 count) x 15
    – SSH x 20
    – Carolina Dry Docks x 15
    – SSH x 20
    – Merkins x 15
    – SSH x 20
    – LAC x 20, forwards and backwards
    – Chinooks x 20, 1 way
    – Moroccan Night Club x 20
    – Wide Merkins x 15
    Angus then passed the torch to YHC.
    Circuit #1 (DMC – Duckwalk, Merkin, Crawl)
    – Duckwalk 30 yards
    – 5 Merkins
    – Backwards Bear Crawl 20 yards
    – Duckwalk 30 yards
    – 10 Merkins
    – Backwards Bear Crawl 20 yards
    – Rinse & Repeat adding 5 merkins every round until a total of 25 merkins is complete
    Time to pass the torch to Delta for some more action:
    Indian Runs!! the PAX formed a line with Delta leading the pack. We continued the Indian Runs until Delta got back to the front of the line. With 16 PAX…let me say…this was no short run!
    Circuit #2
    – Burpees x10
    – Lunge 50 yards
    – Mosey back to starting point
    – Rinse & Repeat x3
    Whew everyone is for sure feeling the burn now. But there was still one more Q to go…so it was time to mosey to Mt. Midoriyama and once again pass the torch. Let’s see what you got Steam Engine!
    Circuit #3
    – Start at 1st Lamp Post & perform LBC x20
    – Mosey to 2nd Lamp Post & perform RBC x20
    – Mosey to 3rd Lamp Post & perform American Hammers x20
    – Mosey to base of Mt. Midoriyama, sprint up & mosey down
    – Mosey back to 1st Lamp Post
    – Rinse & Repeat for 8 straight minutes
    COT: Countoff, Name-O-Rama, Shoutouts/Requests, Reading of the Declaration of Independence, Prayer
    “Americans should never forget that the founders of this country, like all who have served her in uniform, were willing to die defending everything its flag represent. It’s so easy to get lost in the controversies that divide us. But I believe, no matter what our race, religion, or beliefs may be, that AMERICANS should be able to come together to keep our country rooted in what made it great”

    Posted on

    Pre-Blast – Convergence to HONOR our Brother Dipstick – March 4, 2017

    On Saturday March 4, 2017, the #HIM of the GrandStrand will converge and post at 0700 at #Warthog to HONOR our Brother, William “Willie” James Pederson – aka Dipstick
    Billboard will be on Q.  Other AO’s here will be closed.  Please post at #Warthog
    If you are visiting in the area, please join us as we HONOR and REMEMBER our Brother
    William James Pedersen
    Myrtle Beach, SC
    William James Pedersen, age 34, passed away, Tuesday, February 22, 2017 at Grand Strand Regional Medical Center.
    William was born in Myrtle Beach, a son of the late James Pedersen and Sharon Fuller Fletcher. William was a US Army Combat Veteran and a small Business Owner. He will be truly loved and missed by all.
    Surviving are his wife: Melissa Pedersen; two sons: Christian Pedersen and Luke Pedersen; brother: Rusty Pedersen and a number of nieces and nephews.
    A memorial service will be held at a later date.
    McMillan-Small Funeral Home is in charge of arrangements.
    An online guest book is available at www.msfh.net
    Date: Saturday March 4, 2017
    Time: 0700
    Where: #Warthog – Market Commons, Myrtle Beach