Don’t go whistling Dixie on Missionary Ridge (see https://youtu.be/xhMZ961Hbcs if you want to hear the tune)

QIC:  Peanuts

Date: 01/16/2020

PAX: Fissure; Jabooti; Fastlane; Lanyard; Early Bird; Evita; Homeschool; Misfire; Babel; Countdown; Spangled; Swisher; Swingset; Free Candy; VILA; 9 Volt; Lutefisk; Doodles; Mayhem; Gobbler (FNG); Fully Monty (FNG); Zipper (FNG)

AO: RidgeCut


Conditions

I got a lot of problems with you people.


COP

SSH x 15 IC;

Fwd Fold x 10 IC;

Willie Mays Hays x 10 IC;

LBAC x 10 IC, RLBAC x 10 IC, Shoulder Press x 10 IC, Moroccan Night Club x 10 IC

Mosey to Church and do some Iron Chair


The Thang

Battle Above the Clouds
Mosey over to the Hill. Pax pair up. Pax 1 bear crawls up the Hill in a zig zag fashion while Pax 2 does 15 Merkins & 15 LBCs. Upon Pax 2 completing the exercise they jailbreak to Pax 1 to relieve them and swap out.

423 vs. 706 Civil War

Divide up in groups of two and either join the North (423) or the South (706):

423:

Pax 1: 20 squats; 20 lunges; 20 Bonnie Blairs

Pax 2: Hold Plank

Rotate until you get to 423

706:

Pax 1: 25 Flutter Kicks; 25 Hello Dollys; 25 Reverse LBCs; 25 Leg Lifts

Pax 2: Hold Al Gore

Rotate until you get to 706

Upon completion, rotate to the other area code (423 to 706/706 to 423).

Finish the Thang with a 10 count followed by jail-breaking back up the Hill.


COT

Finished up with the Circle of Trust and Ball of Man.


Moleskin

First time I’ve ever seen an FNG bring an FNG – kudos to you Gobbler or maybe Full Monty. What came first the chicken or the egg?



Recent Backblasts

    Tuff Muff 2 (Lions Den, Landfill, Hill City, 2/22/20)

    QIC:  Peanuts (LionsDen)/TheCount (LandFill)/SideKick (HillCity

    Date: 02/22/2020

    PAX: Mr. Clean, She Shed, Vaccine, Wuzntme, Burrito, Fissure, Skitch, Prosciutto, Sidekick, Jaywalk, Rocket Man, Escobar, Ducktales, John Doe, The Count (Respect x 2)

    AO: Lions Den, Landfill, Hill City


    Conditions

    Cool Beautiful Morning (29 Degrees at LionsDen at StartEx and 38 Degrees by EndEX at HillCity)


    COP

    N/A. If you show up to this thing and need a warm up you are already in trouble.


    The Thang

    Lions Den (aka LD) – Peanuts on Q

    Mosey to the bleachers and pax counted off into pairs. Attempted music – failed (repeatedly pointed out by Pro-sec-utt-ios (definitely spelled it write this time)). And now for something completely stupid and utterly pointless, or, if you want to feel better about yourself, a Tuff Muff….

    1. Round 1: Pax 1 = Inverted Row x 75/Pax 2 = Box Jumps up bleachers. Rotate. Continue until 6 is in. Return to track and mosey to the other bleachers.
    2. Round 2: Pax 1 = Dips x 150/Pax 2 = Run the stairs up and down all four sets. Rotate. Continue until 6 is in. Return to track and mosey to the other bleachers.
    3. Round 3: Pax 1 = Bulgarian Split Squats x 200/Pax 2 = Indian Run around the track. Continue until 6 is in. Return to track and mosey to the other bleachers.
    4. Round 4: Pax 1 = Inc Merkins(started with 200 and redux to 150 for time)/Pax 2 = Box Jumps. Continue until 6 is in. Return to track and mosey to the flag.


    LandFill (Q-TheCount) Burpee Apocolypse followed by Deck of Pain
    Warm Up – SSH (20 IC) followed by 10 Burpees. Rinse and repeat 20 SSH IC followed by 9 Burpees continue until 20 SSH IC and 1 Burpee.

    Deck of Pain (2-10 Cards – Add 10 Reps of Seconds to number on card and perform exercise on card. Jack/Queen/King – 25 Reps of exercise on card. Aces – 100 Reps of exercise. Of note 80 Burprees were performed between Apocolypse and Deck of Pain. 250 IC- SSH were performed. Incline Merkins, Decline Merkins, Merkins, Ranger Merkins, Chuck Norris Merkins, 100 Flutter Kicks, Bear Crawls, Squats and lunges.

    My Pet Rock(s) – Hill City – SIdekick

    Grab a monster rock and a smedium rock. Series of exercises with monster rock, 15 reps each. Smedium rock about 30 yards away, used for bench press and core exercise coupon.

    Round 1 – Curls – Bear Crawl – Bench press and Core; Mosey back

    Round 2 – Bent over Rows – Bear Crawl – Bench Press and Core; Mosey back

    Round 3 – Overhead press – Bear Crawl – Bench press and core; Mosey back

    Round 4 – Goblet squats – Lunge- bench press and core; Mosey back

    Round 5 – Bench press – Traveling Burpees – Bench Press and Core; mosey back

    Time


    COT

    There were three; each more exciting than the next.


    Moleskin

    1. Prosciutto’s Musings:
      1. Crossfit exercises are not equal to the rest of the world’s exercises; in name or in execution
      2. What exactly is a squat thruster anyway?
      3. Berating and yelling about form encourages the pax to work harder and improves morale
      4. Next year’s event planning will include a “Route Q”. Some pax have indicated/shown (?) that it’s tough to remember two turns.
      5. Lillie Mae’s place brunch is the equivalent to a knock-out punch in the 10th round
    2. Sidekick’s Confessions
      1. I am a broken old man
      2. 4.3 miles is really not that far
      3. 2.1 miles after two beat downs and a 4.3 mile run, although downhill, still blows
      4. I almost shattered my face with my rock on rep 12 of the overhead press, hence the almost imperceptible inflection in my mostly gone cadence
      5. We all need to be skeptical anytime Mr. Clean evaluates something for size

    3. Escobar’s mischief: shortly after leaving Lion’s Den, I was running alongside Fissure and made a few statements/questions. After talking for a minute, Fissure stated, “I don’t like to talk when I’m running. I hate running and by not talking it helps me get through it.” So I proceeded to carry on a conversation the rest of the run, trying to see if he would just ignore me or run away. He did neither.


    News

    The Tuff Muff is over, let us all go in peace.

    Be on the lookout for future CSAUPs being planned and in the works


    Recent Backblasts

      Dropping Magic BOMBS

      QIC:  MAYHEM

      Date: 02/17/2020

      PAX: Coldplay, Peanuts, Fastlane, Lanyard, Chief, Chavez, Gaylord, Moneyball, Iron Butt (Rx2), Jazzy Jag, Red Tees, Back Pew, Free Candy, Walla Walla 

      AO: BEAST RIDGE


      Conditions

      Cool and damp in low 40s with the faint sound of air raid sirens in the distance


      COP

      SSH x10IC; Smurf Jacks x 10IC; Carousel R & L x 10IC; FF x 10IC; 8ct Merkin/Side-Planks x 6IC; Don Quixotes x 10IC; WGS R & L x 10IC; Magic Mayhems CW&CCWx10IC

      Mosey to Parking Lot by soccer fields.


      The Thang

      4 Cones set up in a square approx. 40 yds apart
      Line up PAX from most F3 Experience to Least and Pair up Most with Least, next most with next least, etc
      BOMBS (Accompanied by The Gap Band’s ‘You Dropped a Bomb on me’
      A Dora where one Pax partner traverses around square via designated MOT while other performs exercise, swap and repeat until total reps achieved.

      Burpees – 50 /MOT – Bear Crawl, Mosey, Crawl Bear, Mosey
      Overhead Claps – 100 /MOT – Skip, Karaoke, Bernie, Karaoke
      Merkins – 150 / MOT – Skip, Karaoke, Bernie, Karaoke
      BBSUs – 150 /MOT – High Knee, BBShuffle, Drunk Sailor, BBShuffle
      Squats – 200 / MOT- Butt Kickers, SSH, Jail Break, SSH

      Mosey back to the flag


      COT

      Countorama, Namorama
      Sometimes life drops “bombs” on us. That time of year when it’s dark, cold, lots of illness going around, New Year’s resolutions getting old BUT…God’s mercies are new every morning and great is His faithfulness (Lamentations 3:22-23) If life drops a bomb on you, don’t forget that every day is a new canvas. Already have the day and week off to a great start. Keep it going!!


      Moleskin

      For many of the Pax, the ‘Magic Mayhems‘ might need to be renamed ‘Disappointed Wives’…may need to more practice.
      Look out for Moneyball! Dude about tracked me down on a 30yd jail break when I had at least a 10yd headstart. Think he’s coming for Threeskin’s Golden Block!!!


      News

      Tuff Muff Saturday 2/22. 3rd F ministering to homeless tomorrow at 5;30p – 8ish with Coldplay on Q.


      Recent Backblasts

        AIKEN LEGS OR WHY DOES CANDU FEEL SO RANDY?

        Related image

        QIC:  Peanuts aka Hot Nuts

        Date: 01/7/2020

        PAX: Candu, Pebbles, Sunburn, Dirk

        AO: Boneyard


        Conditions

        Moist with a Waxing Gibbous


        COP

        In honor of my good friend Fissure, there was no warm up. Actually we did burpee ladders with sprints. Pax lined up at one end of the parking lot and sprinted to the other side to do 10 burpees and then sprinted back to do 9 burpees and so forth until we reach the illustrious 1. At that point the fabulous AOQ instructed that there had been a magical burpee bus that graced us with….wait for it – 5 MORE BURPEES!!!!

        seth rogen dirty randy the league


        The Thang


        Pax split into pairs of 2. One pair goes to the wall of shame and the other pair stays in the ‘yard to pump iron.

        Trailer Park Boys Bump GIF - TrailerParkBoys Bump Randy GIFs

        In the ‘yard there are 2 stations and one with the coupon and one without. For the lucky soul with the coupon they get:

        1. Reverse curls x200
        2. Turn the Wheel x200
        3. Coupon Swings x200
        4. Standing Twist x200
        5. Standing Chest Press x200

        For the fortunate soul without the coupon they get:

        1. Pull ups x50
        2. Knee ups x100
        3. Dec Mercans x200
        4. Deep Bar Squats x200
        5. Burpees x100

        Turning next to the wall of shame:

        1. Box Jumps x150
        2. Dips x150
        3. Incline Mercans x200
        4. Step ups x200
        5. Monkey Humpers x200
        Season 1 Randy GIF by Dream Corp LLC

        The thang begins when the remaining 1 pax runs from the ‘yard to the wall of shame. Upon reaching the wall he tags out with one of the other pax and they switch places and so forth. This was never much fun. After sustaining tremendous bruises to our collective egos, all pax gather at the the wall for a round of Aiken Legs – Squats x20, Bonnie Blairs x20, Box Jumps x20 and Step ups x20 with no break in between. Sensing the sweet taste merlot in my mouth, we decide to mosey back to the flag.


        COT

        Talked again about commitment. See the message from my Q the day before if you would like to read more. I am beating the drum!

        Counterama, Namerama, Announcearama and the Ball Of Man.


        Moleskin

        How many Randys can I find that make Candu feel randy?



        Recent Backblasts

          WE DON’T TAKE RESOLUTIONS

          QIC:  Peanuts

          Date:  01/06/2020

          PAX:  John Doe; MaYhem; Best In Show; The Count; Red Tees; Fastlane; Moondance; Toe Tag; Swingset; Chavez

          AO: Beast Ridge – aka the real Ridge.


          Conditions

          Dusty and Dry


          COP

          1. SSH x15 IC
          2. Quad Stretch x10 IC (per leg)
          3. WMH x10 IC
          4. 3rd grade exercise x10 IC
          5. Fwd Fold x10 IC
          6. Upper Back Stretch x10 IC
          7. LBAC x15 IC
          8. RLBAC x15 IC
          9. Groin Stretch x10 IC


          The Thang

          Pax reluctantly counted off in groups of 3, grabbed our weights and moseyed to the dry and dusty soccer field. Once at soccer field they were rewarded with paperwork for their respective stations – i.e. 4 corners. Explained between corners each group would jailbreak best they could in the sandy conditions. Each exercise is done collectively by the group to reach the total reps listed. Complete one round at each station before moving on to the second exercise and so forth.

          Station #1

          1. Box Jumps x100
          2. Dips x100
          3. Inc Mercans x200
          4. Step Ups x200

          Station #2

          1. Bernie up the hill x20
          2. St. B Squats x100
          3. Monkey Humpers x200
          4. Squats x300

          Station #3

          1. LBC x300
          2. Flutter Kick x400
          3. Pickle Pointer (w/ optional hamstring cramps) x400
          4. Hello Dolly x300

          Station #4

          1. Curls x400
          2. Overhead Press x400
          3. Bent Over Rows x400
          4. Overhead Tricep Extension x400

          COT

          What is the point of taking commitments and not resolutions? What are commitments? We commit (i.e. conceive and believe) to doing something to reach a desired end state (i.e. achieve). What the mind can conceive and believe it can achieve. Commitment breeds instinct. When we commit to doing something over and over again it becomes instinctual. Hesitation ceases and instinct prevails. Fartsacking is no longer a possibility. Mel Robbins describes the 5-Second Rule which naturally has 5 elements: The moment you have an instinct – to act on a goal – you must push yourself – to move within 5 seconds – or your brain will kill it. In my mind this is how instinct is truly developed. More to follow….
          Finished up with the Counterama, Namerama, Announcearama and the Ball Of Man.


          Moleskin

          Trying to challenge myself this year to grow. Coming to F3 has become instinctual. Now it is time to take that instinct to the next level. I dare you to join me.

          Image result for i dare you gif


          News

          Gloomies are January 13th at 1830. Remember the 3rd F.


          Recent Backblasts

            An Old Fashioned @ Beast Ridge 11-11-19

            QIC: Peanuts

            Date: 11/11/2019

            PAX: Fastlane, MaYhem (Respect), Oiler, SwipeRight, Vaccine, Early Bird, Walla Walla, Sidekick

            AO: Beast Ridge


            Conditions

            Cold. Temps got up to 68 degrees during the day (seems incredible given the weather since) but was a balmy 41 degrees for the Thang


            COP

            • SSH x10
            • Forward Fold x10
            • Willie Mays Hays x10
            • Little Baby Arm Circles x10; Reverse x10
            • Shoulder Press x10
            • Quad Stretch x10
            • Calf Stretch x10
            • Third Grade Exercise x10
            • Arm Stretch x10


            The Thang

            Mosey over to the soccer field where we count off by 4 and do an old fashioned 4 corners, which unlike Momma’s Old Fashioned Pancake Breakfast (which really doesn’t include the words “old fashioned” but for some reason I always call it that when ordering) or Uncle Hershel’s Favorite Breakfast, it sadly is not the kind of of old fashioned that will make you look like this guy:

            Related image

            At each corner pax are greeted with another mouthwatering smorgasbord of exercises, the likes of such almost made me need to put on my buffet pants (if your looking to get some they are out of stock):

            Image result for buffet pants

            Corner 1:

            1. Dips
            2. Incline Mercans
            3. Box Jumps
            4. Decline Mercans

            Corner 2:

            1. Squats
            2. Lunges
            3. Toe Squats
            4. Monkey Humpers

            Corner 3:

            1. SSHs
            2. Imperial Walkers 
            3. St. Bernard Squats
            4. Plank Jacks

            Corner 4:

            1. LBCs
            2. Flutter Kicks
            3. Hello Dolly Crunches
            4. Pickle Pointers

            The pax start out by doing 20 reps at each station and then increase by 5 each round through.  In between stations on the short side of the field pax side shuffle to the next station.  On the long side of the field pax jailbreak.  Finished up with a lap around the field indian-style.


            COT

            It was Veteran’s Day.  Spoke about the sacrifice soldiers and their families make every day around the world.  Deployments last a long time and have a huge effect.  You hear the stories about the tours of duty during Vietnam – 365 and a wake up.  The problem is that doesn’t tell the whole story.  You have all the time on the front end preparing for the deployment and all the time on the back end adjusting to being back in the world.  I try to tell the soldiers I talk to that a deployment is in reality a 3 year process – there is the year you spend getting ready to go, the year you are gone and the year you spend getting used to being back.  That’s if your lucky.  For lots of folks it takes a lot longer than a year to adjust to being home.  Some people never adjust.  There are the dudes I know that have deployed 7 or 8 times in the past 15 years.  You become consumed by it.  Your life becomes defined by firefights, rocket attacks and IEDs.  Then you come home and your life is defined by car rider lines, mortgage payments and orthodontist appointments.  To try to explain it sometimes seems incomprehensible.  The struggle to not become defined by these things that simply do not and cannot relate to normal life is a monumental feat and I believe is truly the biggest sacrifice veterans make. 

            Sleeping in bunkers night after night waiting for rockets to fall, standing on a wall for hours on end waiting for trucks to blow you up, feeling your ears ring and the earth shake, hearing the taps play….these are things no one wants to see or do, but given the choice every veteran I have ever met would be the first one there, because in the end they know if not us, then who and if not now, then when.   They know in their heart of hearts they could not live with the thought of someone else going in their place, standing in their shoes.  These are things I hope and pray my children never do or see.  These are the sacrifices veterans make each and every day.  I guarantee it.

            Theirs not reason why,

            Theirs but to do and die.

            Into the valley of Death

            Rode the six hundred.

               

            Image result for soldiers memorial


            Moleskin

            Good to feel the cold weather again with these 8 brothers.  Lot more than we had a lot of days last winter at Beast Ridge.  Which, btw, IMHO needs to get some good old fashioned (there’s that phrase again) feuding brewing with the RidgeCut.  If I was a little more tech savvy I would replace the names below with Sidekick and Jazzy Jag.  The real question is which is which?


            News

            All the news is old now.


            Recent Backblasts

              Duck, Duck….Goose

              QIC: Peanuts

              Date: 10/17/2019

              PAX:  Skitch, Chiclets, Money Ball, Callahan, Hobo, Sherlock, Blindside, Doghouse, Lutefisk, Cowbell, Red Tees, Cyanide, Sunshine, IronButt, the Count, Early Bird

              AO: Hill City


              Conditions

              Cooler “fur sure”.  Not as wet and sloppy as one might hope for crawling on the ground.


              COP

              Played lots of Black Hawk Down soundtrack in my vehicle, but then decided more of a traditional, cohesive warm up was necessary.  Moseyed to the great hall and decided we better get it on:

              • SSH IC x 20
              • Calf Stretch IC x 10 (per leg)
              • Quad Stretch IC x 10 (per leg)
              • Slow Squat IC x 10
              • 3rd grade exercise IC x 10
              • Mercans x 20 OYO
              • Hip Rotations IC x 10
              • Reverse Hip Rotations IC x 10

              The Thang

              Mosey back to the grassy field (if there is a name for this field I know not) pax counted off into 2 teams.  Set up shuttle cones in a T formation.  Sprint to middle cone.  Karaoke right to next cone.  U-turn and karaoke to far cone.  U-turn again and karaoke to back to middle cone and sprint back.  Second man starts when the first man gets to middle cone and so forth until everyone cycles through.  Rinse and repeat x 10 (really only 3 but no one kept count).

              When we got tired of this and heart rate was significantly raised, it was time to crawl.  I distinctly recall 3 experiences I have had crawling in my military career or as the army calls it the “low crawl” and the “high crawl”

              Image result for low crawl army meme

              The first was in Sand Hill (where the mud is really is 18″ deep) when you crawl under the wire in the dark while they fire an M60 over your head.  Of course in all the fun of it you are surely convinced that they are firing that thing 6″ over your head.  The reality is they suddenly flipped on the lights when we did it and sure enough one “private” was caught in the midst of a full on sprint – he was then on known only as Jesse Owens.  The second was in OCS (which if you have never experienced is a real hoot) when they made us crawl in freshly hosed down trench every time we tried to go to chow.  The third was when in all my brilliance I led a young PL out into a field to point out a plume of smoke coming out of the nearby woodline only to discover that it was the kick off to an ambush and the PL and I were suddenly surrounded by a barrage of gunfire that literally made us hit the deck so hard the poor PL broke off his front tooth on the buttstock of his weapon.  He yelped so loud I thought for sure he’d been shot.  I tried to crawl over to him but he wisely pulled a Jesse Owens (see above) and sprinted for the rest of our patrol and dove into a ditch.  I on the other hand crawled my way to the ditch which in retrospect was far stupider, but apparently I put on quite the IMT clinic.  Whew that was a long story.

              Anyway, staying in our teams the first pax sprinted to the middle cone and set up in a low plank.  The next pax sprinted and hurdled the low-planker and set up next to him in the low plank and so forth until all pax were in railroad-style fashion in low plank.  Upon the last man getting in low plank, all pax moved to the high plank and the first man crawled underneath the line of pax.  This repeated until all pax were standing.  Rinse and repeat in reverse order.

              Circle up in teams.  One pax calls out an exercise and team performs while the pax to his left sprints the circle around the field.  Repeat until everyone has run. 

              Getting bored of this we move on to the best part – playground games.  Duck duck goose – F3 style.  All pax circle up – the bigger the circle the more fun it could be!  All pax get down in high plank, accept me.  I get to run around the circle and tap legs with the proverbial duck, duck…..goose.  I pick Lutefisk, which on his worst day runs a 4.5 40 (of course so does my grandmother, but she is 6’3″ and 250 lbs).  We run around the circle and he catches me about a quarter of the way.  Unfortunately for him, we aren’t playing in the old school playgrounds of yesteryearImage result for dangerous playgrounds

              and everyone is a winner

              Image result for participation trophy meme

              so he is “it” and the process repeats itself.


              COT

              Shared my common theme of growth and change.  It’s coming to a theater near you.  Finished up with the Circle of Trust and Ball of Man.

              Moleskin

              I think I’ve said enough.


              News

              Yeah we had that.


              Recent Backblasts

                Skies Out, Thighs Out!

                QIC: Peanuts

                Date: 09/06/2019

                PAX: Sidekick, Money Ball, Bernie, John Doe, T-Rex, Rollback, 9-Volt, FNG-Paper Boy, FNG – Double Dribble, Gaylord, Escobar, Madoff, Anny, Toe Tag, DNF, FNG-WreckedEm

                AO: Hacksaw


                Conditions

                Gloomy (aka foggy) but this was only due to the poor participation (Sidekick) in response to the the call for short shorts (see below). 


                COP

                Meet up in the parking lot and mosey to the flag pole.

                15 x SSH IC

                10 (1000) x Forward Fold IC

                15 x Imperial Walkers IC

                15 x  Pickle Swings OYO

                10 x Arm Circles (fwd and reverse) IC

                10 x Shoulder Press IC

                10 (1000) x Quad Stretch IC (each leg)

                10 (1000) x Calf Stretch IC (each leg)

                10 x Mercans IC

                The Thang

                Counted off into groups of 4.  Moseyed around the square and showed each of the 4 stations and went over the scoresheet.  Each team of 4 would have one man at each station to perform the exercise for a 2 minute period.  At the end of 2 minutes Q blows the whistle and the pax mark their total performed on the scoresheet and jailbreak/mosey to the next station.  Each team works through until they complete all 4 rounds at all 4 stations.

                Station 1:

                1. Mercans
                2. Shoulder Taps
                3. Burpees
                4. Dips

                Station 2:

                1. Air Squats
                2. Single Leg Lunges
                3. St Bernard Squats
                4. Monkey Humpers

                Station 3

                1. SSH
                2. Imperial Walkers
                3. Plank Jacks
                4. Iron Mikes aka Bonnie Blairs aka Mike Tysons

                Station 4:

                1. Flutter Kicks
                2. LBC
                3. Pickle Pointers
                4. Hello Dolly Crunch

                COT

                In honor of the Hacksaw and the missing flag, we decided (I decided) to do “just one more” and knocked out 5 burpees.  


                Moleskin

                It was a bit like herding cats. 


                However, that was mostly my fault.  We adapted and overcame with slightly shorter times for the workout stations.  Arithmetic, even simple adding of numbers greater than 10 on a piece of paper, seems challenging at 5:30 am.  

                Related image

                There was a real lack of participation in my short shorts, tank tops, sweatbands and the like.  I blame Candu, Care Bear and Best in Show for not showing up – fortunately I found at least two of them hanging out down on the pier:

                Related image

                It kinda disappointed me that we didn’t have more time to try my new version of duck duck goose – I call it duck duck mary. 


                News

                None.  Except Iron Pax which everyone talks about constantly.


                Recent Backblasts

                  Playing with House Money

                  QIC: Peanuts

                  Date: 05/06/2019

                  PAX: Fastlane, Jabooti, Skitch, Sidekick, FNG-Sparky, The Count, Threeskin, WuzntMe

                  AO: Beast Ridge


                  Conditions

                  56 degrees, partly cloudy (Skitch said it was chilly)


                  COP

                  • Imperial Walker x 10 IC
                  • Knee & Ankle Rotation x 5 IC
                  • Hip Rotation x 5 IC
                  • Thigh Stretch x 10 IC
                  • Third Grade Exercises x 10 IC
                  • Mountain Climbers x 10 IC
                  • Plank Jacks x 10 IC

                  The Thang

                  Teams of two (one team of three) get poker chips from Q and mosey to soccer field where the dew was fresh.  Meet at the bottom of the bleachers and place poker chips on the bleachers.

                  5 CARD STUD

                  Pax 1:  take one poker chip and proceed to do 5 Incline Merkins OYO followed by a box jump up to next step.  Rinse and Repeat until reach the top of bleachers and place poker chip at the top and mosey back down. 

                  Pax 2:  Bernie Sanders across the soccer field and do 5 burpees OYO at the other side and sprint back to bleachers. 

                  Pax 1 and Pax 2 switch.  Repeat until all poker chips are at the top of bleachers.

                  BELMONT STAKES (one lap around the soccer field)

                  • Short side:  Alternating lunge followed by 10 squats OYO.  Switch to 5 squats OYO half way (unless your name is Sidekick then continue with 10)
                  • Long side:  Sprint (disregard your lane and just use Maximum Security…oh wait I mean Effort)
                  • Short side:  Bernie Sanders.

                  SECOND CHANCE BETS

                  Pax 1:  Back to the bleachers and 5 Dips followed by box jump to next step.  Rinse and Repeat until reaching the top of the bleachers.  Don’t forget to grab your poker chip and mosey back down and place at the bottom. 

                  Pax 2:  Bernie Sanders across the soccer field and do 15 LBCs on the other side and sprint back to bleachers. 

                  Pax 1 and Pax 2 switch.  Repeat until all poker chips are back at the bottom.

                  ROULETTE WHEEL OF MARY

                  Pickle pointers x 10 IC

                  Flutter kicks x 10 IC

                  Pretzel crunch x 10 IC

                  Big boy sit ups x 15 IC


                  COT

                  Discussed the need to always be looking to grow and change.  If you hide from change, change will come for you.  Change is not something to fear but can always be an opportunity.  Yours truly refused to change for a lot of years and then change came whether I liked it or not.  It can be a lot harder that way, but once you begin to accept it and use it for growth it can be a wonderful thing.  I truly believe that each time God sees us refuse to change he is keeping tally and he will just keep trying until we eventually get that we have to do it.  It starts off as a slight nudge, but if we don’t pay attention it turns into Jesus coming Reggie White style (http://phillysportsphan.blogspot.com/2006/07/mike-golic-reminds-us-why-we-loved.html).


                  Moleskin

                  It was fun being the Q.  A little stressful, but good to see the encouragement of the HIMs that were there.  Hearing Jabooti whine made me certain I led a good workout.


                  News

                  Murph at the Dame on Memorial Day.  For anyone who is unaware of this event, I will offer that Lt. Michael P.  “Murph” Murphy was an absolute HIM.  After graduating from Penn State and being accepted into law school, he, instead, chose to become a Navy Seal.  When I think about the Murph event being way to hard to even comprehend, I remember that Lt. Murphy did this thing on a regular basis and how hard it must have been to fight on that day in mountains of Asadabad.  Michael Murphy in tan and brown desert camouflage looking at the camera. He is wearing several pieces of green military combat gear and is holding a weapon. There is a hill behind him covered in rocks, dirt and sticks.


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