The moon was full but there wasn’t a Full Moon and the workout was cheaper than Ducktales’ shampoo budget

QIC:  Prosciutto

Date: 02/16/2022

PAX:  Blue, Cleaver, Ducktales, Dundee, Geek Squad, Hasbro, Lyft, Milkman, Ponce de Leon (Respect), Roomba, Shake N Bake, Sherlock, Starbucks

AO: Shot House


Conditions

What if I were to tell you that the wolves didn’t howl this morning on a full moon? What If I were to tell you the disclaimer was really just a public introduction of self; almost like a really poorly written foreskinword in a fantastic adult diary novel series entitled “50 shades of Gray Ramsey”? What if you were told to bring a block, but instead, you brought a 40lb sandbag to really assert your alpha? What if a bengal and a rams really did have a contest? What if I were to tell you that the key to a positive perspective had nothing to do with what you were doing or where you are going, but where you are right now? And, what if I were to tell you that the mere thought of Dragnet’s Sergeant Joe Friday could really ratchet up a free men’s workout? 1Ladies and Gentleman, the story you’re about to hear is true. The facts have been changed to protect the innocent.

42, relatively humid, clear until the clouds approached (warding off the wolves and witch spells), UV Index was super low (Ducktales still applied sunscreen to his fantastical dome), 100% chance of cult-related activity on the grounds of Hixson High School, one runner who apparently just runs in different directions for varying lengths of time on the track which doesn’t make sense if you just think about it”’;;;;,,:–..;;;; he went nowhere until he was gone, but where did he go? I already told you, nowhere….

1Dragnet

COP

Blocks carried to the field in a circular fashion with a pretty medicine ball placed squarely in the middle of the circle (but this isn’t a cult; no way, no how)

SSH, Forward Folds, Right Over Left, Left Over Right, 3rd Graders Exercising, Windmills (not WindMeals; very different), Arm stretching, Alpha noises, bones creaking and popping (and locking), High knees, Wide High Knees (which are high knees if you are inflexible), Smiling and laughter, as the music plays on


The Thang

Already in a circle, we stayed in our circle, so as not to upset the subtle ways that make our group not cult-like
Dark Webbs
8 exercises in 4 pairs done 2 at a time with a ratio of 1:2 starting with 12 reps and decrementing each time (but, you get it…)

Starting at 12:24 (like I said, 1:2 ratio starting at 12), we completed the following thousands of times times; just literally could not even count

  • Merkins : Overhead Block Press (does anyone smell burgers? Starbucks maybe)
  • Jump Squats : Bonnie Blaire’s (hard count; these will soon be “Erin Jackson’s”; #stayWoke)
  • Big Boi Sit ups : American Hammers (hard count)
  • Burpees : SSH (hard count)

We had time for 12, 11, 10, 9 and 8 round reps, respectively.

After each round, we turned to one side of the track and did some form of cardio; but not like runner guy, he’s on a whole other level of “whoKnowsWhatHesDoing”


COT

Heard a quote recently, “The foolish man seeks happiness in the distance, the wise man grows happiness under his feet.”

It seems we’re all so busy and so quick to pivot that we are looking to the next thing. Any amount of thanks or happiness in any circumstance seems to fly by, almost as if it’s a temporary or momentary moment of thanks and gratitude (yep, been there, done that, got the thing, moving on…). Many blessings last a lifetime, but how long are we thankful for them?

Last week F3 Friday shared the quote from Al Pacino in Any Given Sunday when he talks about how football is a sport of inches, but it’s played on a field of 100 yards; that’s alot of inches (do your thing, Blue). The focus for any moment on the field and during the game, needs to be right in front of you — no more than 6″ away. A great reminder of what is important, where you should focus your time and where your happiness lies.


Moleskin

I had two quotes for the COT today, Ducktales told me that I should lead with my other quote, so I did. It bombed, but Dundee was there and he gave a courtesy laugh (thanks bruv!).

It was later made pretty clear (stay till the end for our great revelation) that there were many Baptists in the group today.

If you’re still reading, the quote was “Waking up is only the second hardest thing in the morning” cue the Price_Is_Right.wav sound

Like Rick Flair always like to say to the ladies he surrounds himself with,” honey, you weren’t my first, but you certainly won’t be my last!” – I tell ya, that Rick … he is such a good guy! HIM STUFF!

If there was a contest for the most awkward and difficult start of a workout, I think Shot House wins it. The stadium and track is easily a Go Ruck “Light” from the parking lot. Speaking of, Ducktales has announcements on Grow Ruck Nashville and other things.

Now back to the revelation we made, during the prayers, we asked for any intentions or praises… no praises because “Noone’s happy about anything” as Geek Squad shared; I’m told this is very Baptist. The Presbyterian’s also would like to have a word. The Catholics aren’t unhappy, they’re just really really guilty and they’re (still) trying to figure out the whole family planning calendar.

Always a pleasure to Q in these parts with some super committed dudes! Thanks for the opportunity Starbucks and Blue!


News

Tuff Muff 3, Habitat for Humanity and other assorted 3rd F needs


Recent Backblasts

    Slingshot Engaged!

    QIC:  Shake N Bake

    Date: 02/02/2022

    PAX: Second Base, Band Camp, Life Alert, Doogie, Gretel, O.B., Moneyball, Dundee, Mr. Clean, Snatch, Lyft, Tasty Cakes, Sandbag, Hasbro, Roomba, 8 Seconds, Sling Blade, Recycle, Fissure, Chunks, Sherlock, Starbucks, Cleaver, Ponce

    AO: Shothouse


    Conditions

    A pleasant near 50 degrees with a slight breeze. Amazing weather for Feb. 2.


    COP

    The nice weather and VQ occasion resulted in a huge group of HIM’s. A short and sweet warmup got everybody ready to roll. The warmup consisted of:

    Forward Fold OYO

    Iraqi Tea Time OYO

    Down Dog-Cobra-Down Dog

    Seal Claps- 10 Count in Cadence (Because we were graced with Band Camp’s Presence)

    Overhead Clasp- 10 Count in Cadence

    Block Mosey to the track


    The Thang

    All Pax Lined up in 2 rows, counted off 1-2’s (with some difficulty) Blocks were to stay in this location by the gate


    2 by 2 by 2 =22 (Follow my math)
    2 groups of HIM’s going in opposite directions around the track. At the end zone ends of the track they found a box of Shake N Bake (Extra Crispy) taped to a list of excercises.

    Imperial Walkers -HC

    Squats

    SSH- EC

    Merkins

    Big Boy Sit-ups

    Keeping with the theme of 2’s, as the PAX made their way around the track from station to station, they added 2 reps to their set at each stop. So, first stop, 2 reps of each exercise. Run the half lap to the next stop, 4 reps of each exercise. Then 6, 8 10, and so on, 2 by 2, capping the count at 22. Anyone able to complete the total to 22 would be rewarded with running 2 full laps and starting over.

    BUT WAIT, THERES MORE!!! – Don’t forget about those coupons! The blocks were left by the gate. Each lap as the PAX pass into the block gauntlet, they must complete 22 reps before proceeding. I originally had a list of 5 exercises to chose from, taped to the white board with the workout plan. The wind removed this before the workout began, so an audible was called to let each man choose what he wanted to do 22 reps of on each lap. Like robots, we all did curls first, then chaotic variety ensued as the laps continued. So, 22 reps of a block exercise on every lap added to the 2 themed madness.

    So far as I know, nobody completed the course. A few top flight HIM’s hit the 22 number but were unable to complete their reward of 2 laps before time expired. But I feel like everyone successfully pushed themselves and got the most of the opportunity to get better.


    COT

    Power, Love, Self-Discipline

    I shared with the PAX that in the beginning, F3 was quite intimidating for me. But I knew I wanted to work to the point where I could step up and lead. So from the beginning, I have leaned on the scripture 2 Tim. 1:7 “For God gave us a spirit not of fear, but of power and love and self control.”

    Quoted F3 Mission Statement- To plant, grow and serve small workout groups for the invigoration of male community leadership.

    Key word is invigoration. It means to give strength or energy to. Synonyms are: Energize, motivate, encourage. That starts small, man to man. In the gloom. We encourage and motivate each other.

    To serve the F3 purpose, to serve the PAX, I lean on the concept from 2 Tim. 1:7. The spirit of God in me gives me power, love and self control.

    Self control to be sure I get enough sleep, that I wake up when that alarm sounds, that I focus on my diet so that I am constantly working to become a better version of myself physically.

    Love to push my brothers in the gloom to give their all. To love my F3 brothers enough to put time and effort into planning and preparing to lead them.

    Power to physically perform the tasks required at the beat downs. But also to mentally overcome and hang tough when my body wants to quit.

    To live out the F3 mission which is to ultimately invigorate male community leadership, it takes power, love and self control.


    Moleskin

    Blue was dearly missed, especially at every good TWSS opportunity. The wind was a factor in the beginning (see above comment about list being blown away), lots of “I thought it was supposed to be warmer” grumbling was heard.” But once we got moving and got some reps under our belts, all thoughts of chilly wind were tossed aside along with jackets and hoodies etc.

    Various mumble chatter lingers in my mind such as:

    ” I love the sound of men grunting in the morning”

    ” I ate nothing but broccoli for dinner, you think I’m gonna quit now?!?”

    And of course, the classic-

    “What number are we on??”


    News

    A fireside coffeeteria was enjoyed post beat down by a few 2nd F seeking HIM’s. Most Monday’s, Wednesday’s and Friday’s you can find a few of us at the Jack’s on Hixson Pike commiserating about difficult aspects of the beat down or the weather. Friday’s are particular special when uncle blue reads us a story.

    Tuff Muff coming up on Feb. 19th, see slack for details.

    Various 3rd F opportunities are can be found on slack, find something that you can get plugged into and get out there and serve the community. Leaders serve others. (I learned that from one of Uncle Blue’s stories)

    Look for Shake N Bake future Q’s, coming to an AO near you!


    Recent Backblasts

      Halloween Countdown with the Spooky Q

      QIC:  Band Camp

      Date: 10/1/2021

      PAX: Blue, Milkman, Starbucks, Lyft, Cleaver, Sherlock, LifeAlert, Money Shot, Snowcream, Tasty Cakes, FNG-OB

      AO: Shothouse


      Conditions

      The moon was out with an eerie glow, masked in part by the shadowed clouds above. A tainted breeze filled the air, punctuated by the smell of HIM tears. Howling was heard by all, though it was just yours truly in his truest form (aka the Spooky Q). Perfect for a pumpkin-spiced beatdown.


      COP

      20 SSH’s in cadence

      10 Windmills in cadence

      10 Willy Maze Haze in cadence

      Toe touches 30 seconds OYO

      Cobra 15 seconds OYO

      10 Michael Phelps in cadence

      20 Merkins in cadence


      The Thang

      Make your way to the track with a coupon. Pair off into groups of 2 (Dora’s—Person A and Person B).


      Phase One, the Monster Mash
      Person A starts and exercise, Person B completes a movement 10 yards there and back. When Person B gets back, Persons A and B switch so that Person A completes the movement while Person B completes the exercise. Each sub-section below is completed for 5 minutes at a time:

      Mummies (5 minutes)

      A – mummy lifts (sit-up with block)

      B – Mummy walk 10 yards and back (straight leg high kicks to your outstretched arms, no coupon)

      Werewolves (5 minutes)

      A – howl at the moon (dive bombers)

      B – bear crawl 10 yards and back (fast, no coupon)

      Vampires (5 minutes)

      A – flex your wings (bent over rows with coupon)

      B – fly! 10 yards there and back (long jumps, no coupon)

      Spiders (5 minutes)

      A – squash the spider (American hammers with coupon)

      B – Spider-Man crawl 10 yards (push-up optional, no coupon)

      Jog to the home bleachers with coupon

      Phase 2, Trick-or-Treat Preparation

      Keeping the same groups, complete these exercises for 3 minutes each, then switch. (We were only able to spend 1.5 minutes each due to time.)

      A – candy bag bicep curls with coupon (5 low curls, 5 high curls, 5 full curls) until failure, alternating with front door step-ups on bleachers as needed.

      B – chocolate arm dips until failure, alternating with candy apple bobbing pull ups on the bleacher railing as needed.

      Phase 3, Ding-Dong-Ditch

      Continuing with Dora groups, the following happens on the track without coupons:

      A – holds Al Gore looking in opposite direction until B “rings the doorbell”, then tries to catch B through a jailbreak

      B – starting from 20-ish yards behind A mosey’s to A and says “Ding Dong!”, then immediately bernies along track to get away from A

      Once A catches up to B, the roles switch, with A starting 20 yards behind B. Once one team makes it all the way around the track to the starting point (home bleachers), the exercise is over for everyone. We were only able to get 1/4 around the track due to time.

      Walk back to parking lot with block.


      COT

      Before going into my Word of the Day in this post, we got to name the FNG. Welcome OB (short for OBGYN)! Brave man for coming out to a Spooky Q with yours truly, hopefully we didn’t scare OB away…

      Word of the Day:

      Like many of our modern holidays, halloween historically was something that embraced evils. It wasn’t until a Roman Catholic holiday was established on November 1st, 609 that the celebration changed in the western world.

      So that’s the history lesson, I believe it has direct implications on our life today. As HIM’s, when we experience adversity, do we become victims of wrongs? Or do we take a bad event in history and change our perspective to build ourselves up and move forward, like Pope Boniface IV? Halloween’s true history shouldn’t be forgotten, but we shouldn’t be hampered down by that history—we can remember and should call out evils, but we can’t let it keep us from living our lives going forward. If we’re Christians, we know that the world doesn’t end until Jesus says so, we keep running the race of faith and life (1 Corinthians 9). There is a time for mourning and tearing down, but also a time for joy and building up (Ecclesiastes 3).

      My wife read an interesting book review this week—the article stated we all meditate on suffering. Much of the current social justice movements focus on the suffering of the self. Christians however are called to meditate on the suffering of Christ, from there we find our identity (1 Peter 2:24). By the God of creation becoming a victim, He allowed us to overcome our personal struggles. God says we can trust in Him, not only for salvation, but for our daily life (Proverbs 3:5-6). That means God invites us out of a life of victimization and into a life of conquering for His kingdom (Luke 12:32).

      On a personal level, I’ve had a lot of personal struggle being okay with my recent failures at work. But I can’t let those failures determine how I perceive myself, or else it will also impact my area of influence. Good leaders don’t get the luxury of self pity. We must be vulnerable and admit our weaknesses, but we are also charged with circling ourselves with good people who will pull us out of the muck (1 Thessalonians 5:11, Galatians 6:2).


      Moleskin

      Life Alert made sure to remind me that less than 12 hours of October had transpired and here I was leading a Halloween-themed Q. I guess the moral of the story is you never know when a Spooky Q will happen to you (just like no one expects the Spanish Inquisition!). As a side note, I dress up as characters all the time—just ask my wife about our role playing adventures. The way I see it there’s no reason to keep dress up for just one day a year when I can dress up like a scantily-clad firefighter anytime I want. If I had it my way, I’d have “Halloween” every day of the year. I’d also probably have like 10 kids by now though.


      Recent Backblasts

        Loredo

        QIC:  Mr. Clean

        Date: 05/12/2021

        PAX: Band Camp, Friar Tuck, Milkman, Shameless, Sherlock Snatch, Tasty Cakes, U-Turn

        AO: Shot House


        Conditions

        Rainy. Then drizzly. Comfortable temps.


        COP

        SSH x21 IC
        Forward Fold OYO
        Willie Mays Hays x12 IC
        SSH x21 IC


        The Thang

        Filling in for Ringwald today, YHC chose a workout that pit the Pax against their own inner drive and effort. This particular workout comes directly from a military WOD named: Loredo. Due to the rain, we remained under cover and completed 12 rounds for time rather than 6 rounds.
        Loredo

        24 Reps of Each Exercise — Run a Lap — 12 Rounds for Time

        Squats

        Merkins

        Lunges

        Total Merkins — 288
        Total Squats — 288
        Total Lunges — 288


        COT

        In my “EH Quote” before the proverbial list, I used the phrase “Devil’s Day”. This phrase was given to me by a very wise women with whom I attend church. She would say “Wednesday is the Devil’s Day because it falls in the middle of the week, and he knows that you’re headed to church that night, so he works extra hard to tempt you with any sort of negativity.” I encouraged the Pax to make Wednesday successful as they had already completed the hardest part of their day. Additionally, make sure the hump in “Hump Day” does not jump on your back. Stay positive. If you can’t stay positive, reach out and admit you need help.


        Moleskin

        Mumblechatter was low. As a collective (or maybe just Snatch), we decided this was due to the absence of Blue.


        News

        Hixson Community Work Day — Wednesday, May 19, 2021. More details to come.
        Fallen Five — Saturday, July 17, 2021 at Chickamauga Dam Day Use Area.


        Recent Backblasts

          Suicides are Painless

          QIC: Blue

          PAX: Milkman, Dundee, Nordic Track, Mr Clean, Bobbit, Sherlock, Snatch, Slois Lane, Cleaver, Band Camp

          Date: 04-30-2021

          AO: Shothouse

          Conditions

          A warmer 60° with super clear skies, although the moon was a little hazy. Definitely sweat worthy weather.

          Warm-up

          Some SSH’s, some stretching, some more SSH’s, more stretching, & some SSH’s, then a mosey to the track.

          The THANG

          Lap 1

          5 Squats per suicide point across football field, for a total of 35 Squats.

          Lap 2

          5 Merkins per suicide point across football field, for a total of 35 Merkins

          Lap 3

          5 BBS’s per suicide point across football field, for a total of 35 BBS’s

          Lap 4

          1 Bodybuilder per suicide point across football field, for a total of 7 Bodybuilders

          ***Audible***

          Hold plank/Al Gore/Burpees/etc for the 6. Stay all together and take a lap, get to home side and run up one end of bleachers and then come down the other end, do it again, then complete the lap around the track. Hold for the 6.

          Start suicides, but this time put exercises all together to do 5 Squats, 5 Merkins, 5 BBS’s, & 1 Bodybuilder at each suicide point across field. Do Bodybuilders for the 6 and then the last 30 seconds until time.

          CoT

          Limits………..we don’t know where our limits are until we surpass them. I come out everyday because of each PAX here, and I hope each PAX here comes out for the same reason. We are all here to push ourselves to get better in all the ways. We don’t know our own limits until we push past them. Keep pushing.

          Post Spring Break Shot House Monday

          QIC:  Mr. Clean

          Date: 04/12/2021

          PAX: Deer Jack, Geek Squad, Milkman, Sherlock, Tasty Cakes

          AO: Shot House


          Conditions

          53 degrees, and an absolutely beautiful spring morning. The toboggans, jackets, and tights are disappearing…Hello Spring!


          COP

          SSH x20 IC
          Willie Mays Hays x15 IC


          The Thang

          Mosey to the track to the bleachers.
          Bleacher Burner
          WMDs x50
          Completed in increments of 10 and run to the top of the bleachers each time
          Inverted Rows x75
          Completed in increments of 25 and run to the top of the bleachers each time
          100 Squats
          Completed in increments of 50 and….you get the idea
          Rocky Balboa’s Indian Run
          Last Pax completed 10 Rocky Balboa’s (hard way) and sprinted to catch the front. Repeated this process until we completed a lap.
          4×200 Relay
          Just that. A 4×200 Relay. Ya’ll he may only have one good run, but that one good run from Tasty Cakes is nasty! Way to push this morning!
          Mosey back to parking lot for COT


          COT

          Life, liberty, and the pursuit of happiness acted as foundational principles in which the Founding Fathers insisted remain rights for all people. If we are to truly maintain this in our country, we must also understand infringing on others’ rights in the process of our happiness breaks the code or principle in which the Founders insisted. So then, go and follow the rule of loving one another. Polarization, as George Washington warned in his farewell address, will most assuredly lead to failure.


          Moleskin


          News


          Recent Backblasts

            The Elite 8 Edition at Detention

            QIC:  GEEKSQUAD

            Date: 03/29/2021

            PAX:   Dundee, Hasbro, Mr. Clean, NordicTrack, Ponce De Leon, Postman, Roomba, She Shed, Slois Lane & U-Turn.

            AO: Detention


            Conditions

            Cooler and Feels like temperature is 38. A little brisk.

            COP

            Willy Mayes Hayes x 12 IC
            Butt Kickers x 12 IC
            SSH x 20 IC

            Butterflies x 12 – (Count to 12)
            Greatest American Heroes x 4 (Left, Right, forward, recover -Rinse and Repeat 4 X)
            Updog to down dog with toe flip x 4
            SSH x 20 IC

            Left Arm stretch x 6 (count to 6)
            Right Arm stretch x 6 (count to 6)
            Slow n low Squats x 6 (count to 6)
            Iraqi Tee Times x 6 (count to 6)
            SSH x 10 IC

            Mosey to the hill

            The Thang – The Elite 8 (exercises)

            Moving -use the hill & / Stationary – Dora /AMRAP

            Moving / Stationary
            Bear crawls / Block Press
            Imperial Walkers / Curls
            Bernie Sanders / Tricep extensions
            Lunges / LBCs
            Defensive Slides / Squats
            Mosey up and Back / Burpees
            Karaokes / Freddy Mercurys
            Jail Break up hill & mosey back / Low Rows

            Mosey back to start

            MARY:
            Flutter Kicks IC x 14
            Peter Parkers IC x 14
            FireHydrants IC x 10
            Pretzels x 10 each leg IC
            Box cutters x 10 IC
            Merkins x 15 IC
            Pickle Pounders x 15 IC

            MOLESKIN

            “I like arriving, getting out of the car and hearing music playing before the workout.” – NordicTrack

            “It’s Monday and we have to bear crawl that far!”

            “I think I should have decided to go to Shot House this morning.” – Ponce

            “That felt like a telephone pole going in sideways” Which was followed by, “TWSS” and then, “I didn’t say, Jennifer said that!” – Mr. Clean and Geek Squad.

            “Free and Free and Free and Free” before leading the exercise “fire hydrants” – Geek Squad


            COT


            Trust is at the core of everything you do as a leader. If the people you lead, trust you, they will follow wherever you lead them. Without trust, transactions cannot occur. Without trust, influence is destroyed. Without trust, leaders lose their people. Trust can be either your most vulnerable weakness or your greatest asset.

            Proverbs 3:5,6 is one of my favorite words of wisdom in the Bible. “Trust in the Lord with all of your heart and lean not on your own understanding. In all of your ways, acknowledge Him and He will direct your path!

            Recent Backblasts

              Float Like a Butterfly, Vomit like a Drunken Bee

              QIC:  Bandcamp

              Date: 03/22/2021

              PAX: Tasty Cakes, Steam Engine, Milkman

              AO: Shothouse


              COP

              22 SSH’s in cadence

              Fire feet to Mercans, 1:48

              22 Michael Phelps in cadence

              7 Willy Maze Haze (each side, 14 total) in cadence

              7 Little Baby Arm Circles in cadence, both directions

              22 seal claps hard count


              The Thang

              We were going for a Muhammad Ali theme, so lots of boxing references. Also 60’s music…gotta love the classics.


              Train like Muhammad!
              “Run 6 Miles” —Indian Run 1x around track

              “Get Loose”—30 seconds of shadow boxing (including “dancing”) to keep heart rate up

              30 seconds of slow V-ups

              30 seconds of wide stance push-ups

              30 seconds of narrow stance push-ups

              30 seconds of fast Freddy Mercuries

              Repeat for a total of 3 times

              Float like a Butterfly, Sting like a Bee

              22 side crunches (each side)

              22-count single slow push-up

              22 hard count mountain climbers

              22 deep squats

              22 high jumps

              22 deep squats

              22 hard count mountain climbers

              22-count single slow push-up

              22 side crunches (each side)

              Boxing Match

              Pair up

              Step 1 – track your opponent

              Person 1: 5 long jumps and back (10 total)

              Person 2: Backwards High Knees alongside person 1

              Switch

              Step 2 – fight to win

              Person 1: 10 seconds of quick punches while in a deep squat

              Person 2: 360 spins, alternating directions

              Switch

              Step 3 – get up!

              Person 1: 3 good burpees

              Person 2: alternating leg push-ups

              Switch

              Repeat all for a total of 5 times (7 was the goal)


              COT

              There’s another mutation of COVID on the loose. We’re going to have to man up and face it, just like taking another punch to the face. If you remember the Rocky Balboa movies, the moral of the story was not how often you can beat the crap out of someone else…it’s how often you can get up after taking a beating. Sometimes all we have to do is get back up. It serves as inspiration for ourselves and others. We have to keep on keeping on.

              2 Corinthians 4:8-9 regarding Christians

              We are afflicted in every way, but not crushed; perplexed, but not driven to despair; persecuted, but not forsaken; struck down, but not destroyed;

              We are called to succeed. Maybe not in the definition others have for succeed, but from a Biblical (eternal) standpoint we’re supposed to be the historical figures who stood up when things were getting rough.


              Recent Backblasts

                PINCH RUNNER ON 1ST (MONDAY FILL IN)

                QIC:  GEEKSQUAD

                Date: 03/15/2021

                PAX: ER (Radiohead’s 2.0), Gretel, Radiohead, Sherlock,  Solis Lane

                AO: Shot House


                Conditions

                Balmy and 50 something


                COP

                Mosey to the track for warmup

                Forward Fold x 12 count

                Willy Mayes Hayes x 12

                Butt Kickers x 12

                SSH x 20

                Butterflies x 12

                Greatest American Heroes x 8

                Updog to down dog with toe flip x 2

                SSH x 15

                Slow and low Squats x 10

                Iraqi Tee Times x 10

                LBAC front x 12

                Reverse x 12

                Moroccan x 12

                Chinooks x 12

                Seal claps x 12

                Michael Phelps x 10


                The Thang

                Dora – AMRAP

                1 runs a lap around the track while other does the following:

                Merkins

                LBCs

                Burpees

                Big Boys

                Alt Shoulder Taps

                Da Finale – Marys 

                Heel touches x10

                Pretzels 1 leg x10

                Pretzels 2nd leg x10

                Pickle Pointers 3rd leg x10

                Pickle Pounders x10


                COT

                Fear is something that has you. Faith is something you have.  -Dr. Sam Greer (aka F3 Blindside)

                ““Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? And which of you by being anxious can add a single hour to his span of life?”

                ‭‭Matthew‬ ‭6:25-27‬ ‭ESV‬‬

                https://www.bible.com/59/mat.6.25-27.esv


                Recent Backblasts

                  Reading Revolution

                  QIC:  Mr. Clean

                  Date: 03/05/2021

                  PAX: Cleaver, Friar Tuck (Respect), Gretel, Milkman, Ponce de Leon (Respect), Sherlock, Slois Lane, Snatch, Squid, Tasty Cakes 

                  AO: Shot House


                  Conditions

                  Absolutely glorious. The quintessential Spring Day. It began, which is 0400 for me, at 45 degrees with a “feels like” temperature of 42 degrees. As clear and crisp as a bite from a Honeycrisp apple while gazing into the 0900 morning sun at R & A Orchards in early October.


                  COP

                  SSH x17 IC

                  Imperial Walkers x17 IC

                  Willie Mays Hay x17 IC

                  Forward Fold x17 IC


                  The Thang

                  Today’s Thang consisted of several themes based on historically significant events, as well as, historically significant celebrations. The Thang playlist also came from inspiration from these events. Further explanation of this occurs in the COT, so please feel free to continue reading and learn of these event from your resident history teacher.

                  The Samuel Colt

                  Partner Up. Bear Crawl catch me if you can.

                  Pax 1 completes 17 Plank Jacks.  Pax 2 Bear crawls.

                  Pax 1 catches Pax 2. Flapjack. Rinse and Repeat for a lap.
                  As Pax finish, they will hold plank to wait for the Six. The second lap consisted of Pax 1 completing 17 squats while Pax 2 did Bernies.

                  Lifting the Iron Curtain
                  Partner up again only with a new partner.
                  Sumo Squats with Upright Rows — 200 reps in Dora Format.
                  Exploring Pax could choose from any/all of the following movement combinations.
                  Side Shuffle — Bernie — AYG Sprint — Squid decided to add Bear Crawls

                  Boston Massacre
                  15 Thrusters. Bernie to marker. AYG Sprint back. Rinse and Repeat 4 more times.


                  COT

                  The COP consisted of  reps of 17 in cadence equaling 34 total reps which was the caliber of the very first revolver in which Samuel Colt developed on March 5, 1836.  This was, of course, the inspiration for the portion of The Thang which included two revolutions around the track and 17 reps of plank jacks and 17 squat reps.

                  On March 5, 1946, Winston Churchill famously coined the term “Iron Curtain” to describe the stronghold in which the Soviet Union possessed.  In the spirit of this, we “lifted” the Iron Curtain to the soundtrack of Rocky IV which is, of course, the quintessential demonstration of our Cold War emotions in the United States.

                  Since March 5th seems to include several events revolving around (see what I did there) conflict and a weapon often used in those conflicts, we incorporated another significant event which occurred on March 5th, 1770: The Boston Massacre. Samuel Gray, Samuel, Maverick, and Samuel Adams were all important names of the Boston Massacre. Three Sams times 5 Patriots wounded, and you have the inspiration for the 15 Thrusters. 

                  So much of the workout was inspired or developed from historical events which greatly impacted the world, but I was not there for these events which means, I had to read about these events.

                  Well, look at that, a lover of history and history teacher goes reading about historical events which occurred on March 5th which also happens to be the date signifying the end of “Read Across America Week”.  During “Read Across America Week”, we honor one of the most celebrated authors in our nation’s history: Dr. Seuss. His birthday also happens to fall on my sister’s birthday as well: March 2nd.

                  To wrap things up, we finish with some profound knowledge and wisdom provided by the author’s birthday of which we celebrate….

                  Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.

                  Don’t cry because it’s over. Smile because it happened.

                  A person’s a person, no matter how small.

                  You have brains in your head.

                  You have feet in your shoes.

                  You can steer yourself

                  any direction you choose.

                  You’re on your own.

                  And you know what you know.

                  And YOU are the one who’ll decide where to go….

                  Unless someone like you cares a whole awful lot, nothing is going to get better. It’s not.

                  Take these words from Dr. Seuss to heart. Be who you are. Make sure to take joy in life as it happens. Remember to love those people around you. Make decisions and go forward.

                  Lastly and most importantly, Be. That. Man. Who. Cares.


                  Moleskin

                  Not a whole lot in the way of mumblechatter this morning.
                  The bear crawls were an absolute hit. Quite popular.
                  Ponce’s block is lighter than mine, but so aesthetically pleasing, I somehow ended up with it several times.


                  News

                  We are still in need support and HCs for the F3 Softball team!

                  Tuff Muff Anyone?


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