A tour of Detention 10/26

QIC:  NordicTrack

Date: 10/26/2020

PAX: Cleaver, White Lightning, Ponce, Heisenberg, U-Turn, Snatch, FNG-Wet Spot, Blue, Dundee, Mr Clean

AO: Detention


Conditions

Cool at 64. Humid.


COP

SSH

LB Arm Circles

Various Stretches

The Thang

Mosey between the stations as a group. Plank until the 6 is in. Then everyone perform 10 merkins.
A tour of Detention
Begin a group mosey around the park. 1/2 around the lap, we will stop for the first set of exercises.

Exercises Set 1

25 Burpees

25 Pickle Pounders

50 BBS

50 Monkey Humpers

Plank until the 6 is in.

Next we will mosey to the picnic tables next to the Baseball fields. Plank once we arrive until the 6, then 10 merkins.

Exercises Set 2

25 Decline merkins

25 Pull ups

50 Dips

50 Freddie Mercuries

Next we will mosey to the hill at the top of the lower parking lot. Plank once we arrive until the 6, then 10 merkins.

Exercises set 3

25 incline merkins

Bernie up to the top of the hill, then bear crawl back down

50 toe merkins on the curb

Bernie up to the top of the hill, then bear crawl back down

50 American Hammers (hard count)

Bernie up to the top of the hill, then bear crawl back down

Next we will mosey back to the flag. Plank once we arrive until the 6, then 10 merkins. If we have time, we will do Exercise Set 4, if not we will do circle merkins until time.

Exercises set 4

50 Shoulder Taps (hard count)

50 Pickle Pounders

50 Leg Lifts

50 squats

COT

Charles W. Colson was an attorney at the age of 38 when we joined President Nixon’s staff in 1969. He was at the height his career at a young age, and was known to “get things done.” The staff employed dirty tricks, planted evidence, and threatened people to help Nixon win by a landslide election in 1972. The Watergate operation and activities surrounding it led to the arrests of Nixon’s closest aids (including Colson), and later the president’s resignation.

Colson’s story does not end here. While in prison, he was “born again” and announced that he would devote the rest of his life to religious work. He founded the Prison Fellowship Ministries in 1976. He established Justice Fellowship in 1983, a criminal justice reform group. And in 1993 he won a $1 million Templeton Price for Progress in Religion, which he donated to his ministries. Among many other accomplishments.

Colson hit rock bottom after Watergate. He lost all credibility, his ability to practice law, and his freedom. While everyone knows about Watergate, the majority of his adult life was devoted to Christianity. He chose not to allow 3 years of his life to define him. Everyone has a choice when faced with a difficult circumstance in life. To borrow an expression, you can either be a “victim,” or a “victor” in these cases. No matter how bad a situation gets, there is always an opportunity to come out the other side stronger.



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    Rifle Carry Doras

    QIC:  NordicTrack

    Date: 10/12/2020

    PAX: Dundee, Cleaver, Snatch, Roomba, Gretel

    AO: Detention


    Conditions

    Warm @ 70 deg. Very humid and wet.


    COP

    Laps around the park. Stop at each corner and do an exercise (or 2).

    SSH

    Forward Fold

    Windmills

    LB Arm Circles

    Burpees

    Dips

    Pull ups

    Various Stretches

    The Thang

    Can be done in groups of 3 or 4. Pax (A and B) on each end will do an exercise that is counted cumulative with the group. Pax C (and D) will Rifle Carry between A and B. They will hand off count and resume the exercise they were doing.
    Rifle Doras
    Group A

    Curls – 300

    Overhead Press – 300

    Arm Extension – 300

    Bent over row – 300

    repeat

    Group B

    Squats (with coupon) – 300

    Hammers (with coupon) – 300

    Toe Merkins (with coupon) – 300

    BBS – 300

    COT

    Henry Kissinger while Secretary of State under Richard Nixon.

    One day, his chief of staff once handed in a report he had written on an aspect of foreign policy. When Kissinger received the report, he asked simply, “Is this your best work?” The chief thought for a moment and, worried that his boss would think the report was not good enough, responded, “Mr. Kissinger, I think I can do better.” So Kissinger gave the report back. Two weeks later the chief turned in the revised report. Kissinger kept it for a week and then sent it back with a note that said, “Are you sure this is your best work?” Realizing that something must have been missing, the chief once again rewrote the report. This time when he handed the report to his boss, he said “Mr. Kissinger, this is my best work.” Hearing that, Kissinger replied, “Then this time I will read your report.”

    Some thoughts to consider: If you are not doing your “best work.” The question to ask yourself is why? Do you have value for what you are doing? If it is not worth doing well, is it worth doing?



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      Hambone and Burrito Said My Last Q Was Too Easy So RIP Your Shoulders

      QIC:  Recycle

      Date: 10/7/2020

      PAX: Burrito, Hambone (RESPECT), Dundee, NordicTrack, Gretel, Snow Patrol, Mr Clean, Jenny Craig, Heisenberg, CAT5, FNG-Beaver (RESPECT)

      AO: Detention


      Conditions

      57 degrees at the disclaimer. A light fog hung over Detention Loop.


      COP

      SSH x20 IC
      FF OYO
      WMH x12 IC
      TGE x12 IC
      LBAC x12 IC
      Rev x12 IC
      SC x12 IC
      OC x12 IC
      MNC x12 IC
      OP x12 IC
      SSH x15 IC


      The Thang

      Rifle Carry Detention Loop

      Lap 1: Four stops – 5 blockees at each stop

      Lap 2: Four stops – 10 lunges (the hard way) at each stop

      Lap 3: Four stops – 15 incline merkins at each stop

      Lap 4: Four stops – 20 monkey humpers at each stop

      A little musical cool down: Flower by Moby

      On “Green Sally Up” do a Curl for the Girls and hold it
      On “Green Sally Down” lower the block to 90 degrees and hold it

      TIME


      COT

      The QIC has been reading the F3 Q Source. I highly recommend you dive in!

      In our journey to Get Right, it is important to understand that man’s fitness – his King – begins with his body.

      Man’s body is the most fundamental piece of physical equipment. He must get it and keep it in the normal upright position at all times if he wants to be effective. The body is made to be used. Much like farmland, if a man’s body lies fallow, it will not produce a good crop. But if the body is carefully tended, it will produce a bounty of Preparedness.

      Our goal of exercising is not to get good at exercising. The goal of the King is to constantly increase 3S2T: speed, strength, stamina, physical toughness and mental toughness. These are the aspects of your physical kingdom that enable you to do the things that you must do to be a leader. There is no best or only way to accelerate 3S2T. Your King is more than likely different than my King. What is true for all of us though is that this works better as a group rather than as individuals.

      Your diet is your Queen. Your Queen is an integral part of your journey to getting right. Just like in chess, if your queen is taken off the board, it is not long before your King finds himself checkmated. No matter how hard you try, you are not going to out king your queen. What you eat may not often be in your control, but how much you eat is always in your control. Diets and calorie counting are not always sustainable, but portion control is.

      Your King and Queen are the first two components of your daily Royalty Race toward proper personal alignment.


      Moleskin

      Jenny Craig was back just a few short days after surgery. Happy to report we didn’t pop any stitches.

      Did you know you can see Mars if you look up?

      It’s close to Uranus.

      We are really close to just having Snow Patrol read a book out loud just to hear his accent.

      5 Signal Mountain guys at #Detention this morning. And we all carried our own blocks!



      News


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        Good People

        QIC:  Mr. Clean

        Date: 09/23/2020

        PAX: Cleaver, Tasty Cakes, Roomba, Geek Squad, Snatch, Lloyd, Big Al, Footloose, U-Turn, Milkman, Magnum, Hobo

        AO: Detention 


        Conditions

        It was absolutely amazing. Crisp, Fall air. YHC actually wore a pullover and at some point mentioned something being cold. Even though it was a workout, the smells from the air made it seems as though BBQing and football (c’mon Pac-12 you can still join) being here will make everything right.


        COP

        SSH X25 IC
        Forward Fold OYO
        Willie Mays Hays x15 IC
        High Knees X15 IC


        The Thang

        Today was a day of combination, an effort to combine pieces of the month’s Ironpax into a single workout. Of course, both form and times were accurate. Video worthy really, but we didn’t want to embarrass anyone…

        The Thang

        Capri Lap Around Community Center Track

        50 Leg Raises OYO

        Run a Loop

        25 BBSUs OYO

        Plank for the Six

        Late for Class Loop

        10 Thrusters

        Rifle Carry to cone & 10 Blockees

        Rifle Carry back to Start & 10 Thrusters

        Rifle Carry to Cone & 15 Weighted Squats

        Rifle Carry back to Start & 10 Thrusters

        Rifle Carry to Cone & 20 Bench Presses

        Rifle Carry Back To Starting Position

        Tardy Track Routine

        Run a Lap

        Complete 50 Merkins

        Run a Lap

        Complete 40 Bent Over Rows

        Run a Lap 

        Complete 30 Merkins

        Run a Lap

        Complete 20 Bent Over Rows

        Run a Lap

        Unfortunately, we did not get to the Principal’s Parking Lot. Looks like the Den Men will get that on the 12th….


        COT

        Today is my son’s birthday. I chose to workout and Q for a very specific reason. When Parker asks, “Daddy, what made you workout on my birthday.” I can confidently answer, “Parker, I understand the importance of surrounding myself with good people.” Hopefully, he will take this lesson as he goes through life, the Pax recognize how I feel about them, and they also strive to follow that same path: surrounding themselves with good people.


        Moleskin

        Detention offers training to work the poll.
        “Poll dancing is great exercise.” We are all still curious how Lloyd knows this.
        Wonder what kind exercise comes from working a pole.


        News


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          Anything But Mosey

          QIC:  Oil Can

          Date: 09/15/2020

          PAX: Postman, Snatch, Sherlock, Tasty Cakes, She Shed, Milkman, Hasbro, Big Al, Cleaver, NordicTrack, Gretel, u-Turn

          AO: Detention


          Conditions

          YHC has been enjoying the cooler mornings of late & we had another one at Detention. Just a few clouds above and not too much dew on the grass.


          COP

          SSH x 20 IC, WMH x 10 IC, Forward Fold, Imperial Walkers x20 IC, Little Baby Arm Circles Fwd & Reverse x10 IC, Seal Claps x10 IC, Cherry Pickers x10 IC


          The Thang

          Mosey down to the baseball fields’ parking lot
          Split into groups of 4, then the group of four splits into 2 pairs
          Half of the group does one exercise per corner, while the other group ‘travels’ to the next corner & back. Pairs then rotate, so the group doing an exercise ‘travel’ and vice versa.

          The PAX that are ‘traveling’ can do anything except mosey. Choices include: bernie, bear crawl, crab walk, lunge, karaoke, side shuffle, bunny hop, broad jump, high knees & butt kickers.

          Exercises – Pickle Pointers (Home Plate), Squats (1st Base), Pickle Pounders (Center Field), Plank Jacks (3rd Base)

          Groups work their way around the diamond & wait until six is in after one lap.

          Split up into individual pairs. One person does burpees at home plate, other is ‘traveling’ to first base. Flap jack & hold plank/al gore until six is in.

          Mosey back to the parking lot. 3MOM – American Hammers x15 IC, LBCs x15 IC & Flutter Kicks x15 IC. Time.


          COT

          Spoke about the fires in California, and the seemingly constant series of hurricanes pounding the gulf coast. Recognized the struggles that those people are going through right now, and the affects that those natural disasters will have for many years to come. Followed that up by mentioning that many people in Chattanooga who’s homes were destroyed by the Easter Sunday tornado are still in need of help.


          Moleskin

          PAX enjoyed the term ‘anything but mosey’ and suggested it should be a theme for Oil Can workouts to come. Credit to u-Turn who woke up just 10 minutes before the start of the beatdown & still arrived just a few minutes late.


          News

          No major events on the horizon for F3 Chattanooga. Check out the new AO – Convoy – on the mountain operating Mondays & Saturdays.


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            Rockin’ the Jukebox @ Detention

            QIC:  Coldplay

            Date: 09/14/2020

            PAX: Cleaver, Gretel, Snatch, Dundee

            AO: Detention


            Conditions

            Despite projections of cooler weather, it still felt warm and sticky (twss)


            COP

            1/4 mile lap around the walking path, then standard warm-up fare:

            SSH – 20 IC

            All the arm circles

            etc


            The Thang

            The PAX ran down to the soccer fields for some jukebox inspired exercises:

            Song 1 – Steady as She Goes – The Raconteurs– The Pax performed SSH during the song and a burpee every time “Steady as she goes” was sung (about 29).

            Mosey a 1/4 mile lap.

            Song 2 – Thuderstruck – AC/DC – The Pax performed Step-ups on the bleachers and a deep, air squat every time “Thunder” was sung (about 35).

            Mosey a 1/4 mile lap.

            Song 3 – Juke Box Hero – Foreigner – The Pax performed Flutter Kicks during the 1st verse, Freddie Mercurys, during the 2nd verse, then Box cutters during the final verse. A Big Boy Sit-up was performed every time “Guitar” or “Juke Box hero” was sung (a bunch).

            Mosey a 1/4 mile lap.

            Song 4 – Beat It– Michael Jackson – The PAX performed Mountain Climbers during the song and performed a Merkin every time “Beat it” was sung (over 50).

            Mosey a 1/4 mile lap.

            Mosey back to the flag for some Mary, PAX led.


            COT

            James 3:16
            “For where envy and self-seeking exist, confusion and every evil thing are there.”

            QIC spoke about the pitfalls of envy and jealousy .


            Moleskin

            Detention is a literal playground of possible activities. There will be many successful beatdowns at this AO.

            Despite the music playing at a considerable volume, Cleaver and Coldplay could barely hear it over the sound of blood rushing in their ears.

            Box cutters are NOT the same as Hello Dollys, but according to Gretel it didn’t really matter.

            Snatch’s version of yoga (on the pavement) was not well received.


            News

            IP week 3, upcoming beer-run.


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              The Principles Detention

              QIC:  Prosciutto

              Date: 09/02/2020

              PAX: She Shed, Sherlock, Milkman, Mr. Clean, Cleaver, The Count, Lloyd, Big Al

              AO: Detention


              Conditions

              At Seventy-two
              Air burdened with dense moisture
              Fuzzy lap flounder


              COP

              Disclaimer
              SSH x whenever Lloyd decided to stroll up
              Forward Fold
              Wilhelm Mays Haynesworth
              Don Quixote
              Probably something else


              The Thang

              Run down hill
              French Dips
              Dips with a hint of democracy

              Continue Run
              Jailbreaks
              4 sprints; something mentioned about Herb Brooks in Miracle

              Run to the incline heading towards the Hixson Community Center
              7’s
              Merkin at bottom; Bernie up Hill to dark light pole Squats at top; mosey down

              Head to HCC wall
              Balls to the Wall (BTTW)
              Hold balls to the wall while having fellowship, conversation, light-hearted humour and discussing the principles of F3


              Shuffle to the starting parking lot
              Coney Island
              Hambone’s cones flank the parking lot spaces, set roughly 8 yards distance. Perform movement to first cone and execute 5 reps, then retreat back to start cone. Perform movement to second cone and execute 10 reps, then retreat back to start cone. Do the same for the last cone with 15 reps. 5 , 10, 15 (format below shown as Movement / Exercise)
              1) Burpee Broad Jump / Hand Release Merkins
              2) Bear Crawl / Plank Jacks
              **Shortened due to time constraints

              Shuffle back to the wall
              Wall Sit Super set
              Wall sit while performing exercises in cadence
              Masimiliano Ali IC; Smurf Jacks x 7
              Giuseppi Frazier; Smurf Jacks x 7
              Rafaello Lewis; Smurf Jacks x 7
              Bus Drivers; mosey to startex

              2 minutes of Mary
              LBC
              Heel Touches


              COT

              So, real talk. The principles of F3 persist deeply through all the F’s. At first glance, they appear very tightly coupled with the first-F only. That is, if you see them for face value.

              So, Gusher (fitting for this discussion) – who serves as a real-life biblical concordance of scripture to me at times – is one of my go-to dudes for all things life and personal mentorship; in many ways, he’s like a shield-lock for me (am I to him?? – Read on). I asked him if he could provide any wisdom or virtue from scripture about a Free Men’s leadership group, which is peer-led, meets outside rain or shine, and ends in a circle of trust. You know, like, all the principles. What I expected was his typical witty banter suggesting that the Bible doesn’t necessarily favor cultish types of groups, nor does it offer advisement on such risky things like monkey humpers or pickle pounding. To my dismay, what he provided was spectacular; it is what I shared.

              Proverbs talks about the danger of isolating oneself. Men need community and proximate male relationships.

              “A man who isolates himself seeks his own desire; He rages against all wise judgment”. Proverbs 18:1

              “A wise man will hear and increase learning, And a man of understanding will attain wise counsel”. Proverbs 1:5

              To be wise, we must surround ourselves with choice men. Like those we find in F3.


              My time in F3 has afforded me the incredible opportunity to meet a number of choice men; too many to name. It is entirely because of the community that surround me that I’m not the same as I first arrived. Unto my own, I’m of very low value to society and offer little in terms of a navigational beacon for others’ morality. Admittedly, I’m a better and more improved version of the man I once was.

              Hard Disclaimer: For the haters, if you don’t like me now, imagine how awful I once was! But this is as good as I get. Mea culpa.

              Seek out relationships to draw closer to those that you frequently meet in the early hours of our days. The proximate relationship and example you share and receive will make a difference in your life.


              Moleskin

              • Snatch can now tell you all about peer-led workouts; ask him sometime.
              • Big Al allegedly attended “higher education” in Alabama (lol-what?). I cannot remember the name, it didn’t ring a bell. He swore it was a 4-year accredited university. I wasn’t aware that any Alabama schools qualified for accreditation across the national education system.
              • She Shed is a long-haired hater; but he commented on my Bruce Jenner look. He’s jelly
              • Mr. Clean sweats so much. The end.
              • Public shaming and condemnation aside, this is the very first Detention backblast on record. Let it be said, let it be known. All other AOQs before me (of which there were 5) had the opportunity slip through their fingers. Only one can be the first. Thank you.

              News

              There was a lot of news. Iron Pax was at the forefront.


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