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The One Where Steam Talks About Q’ing

QIC: Steam Engine

Date: 07/07/2020

PAX: Friar Tuck, Nordictrack, Postman, Blue, Cleaver, Dundee, Geek Squad, Hasbro, Slois Lane, White Lightening, Ducktales

Conditions: Humid with a real feel of 78 degrees

Disclaimer: Not a professional, know your limits, and here on your own free will.

COP:

Burpee OYO 1x

Up Straddle Hop IC 12x

(Switch leg) Up Straddle Hop IC 12x

Alternating Toe Taps IC 12x

Windmill IC 12x

Imperial Walker IC 12x

3rd Grade Exercise IC 12x

Squat IC 12x

Q101 Notes

Show up early and be energetic

Set the tone, welcome the PAX, establish your command

Disclaimer: Does have legal significance

Needs to include

I am not a professional

You are participating at your own risk

You are responsible for your own well being

You are here voluntarily and you are not paying to be here

Know your limits and do the best you can

Proper Cadence is:

“The Next Exercise is ___” a clear and concise command

The PAX repeat the exercise name to demonstrate understanding

“Starting Position…Move” Starting Position is the information and Move is the command.

“In Cadence…Exercise” In Cadence is the information and Exercise is the command. 

PAX repeats “In Cadence” to demonstrate understanding. 

“1, 2, 3, “ then the PAX calls rep

Your Cadence must match the called exercise/ body movements

Change your voice inflexion on last rep, which signals to the PAX that we are ending. 

“Recover” at the end of the called exercise. Important command to let everyone know we are finished. 

Dealer’s Choice: each PAX got to call an exercise using the proper cadence

Beer Truck Burpees OYO 10x

The Thang

Stroll to parking lot

End of parking lot to cones (or 5 parking spots)

Exaggerated Skip down and back

Butt Kickers down and back

Karaoke down and back

Forward Lunge down and back

Reverse Lunge down and back

Toy Soldier down and back (Arms stretched out and swing leg forward towards your arms)

T Toy Soldier down and back (Arms extended away from body to make a “T” shape and swing leg towards its respective arm ie swing left leg out to left arm and right leg to right arm. 

Exaggerated Skip down and back 

Next find a parking spot preferably where 4 parking spots intersect. 

4 corners:

Side to Side Hop IC 15x

Front to Back Hop IC 15x

4 corners IC 15x

Criss Cross IC 15x

Mary: 

LBC IC 12x

RBC IC 12x

Pretzel IC 12x

(Switch sides) Pretzel IC 12x

Hello Dolly IC 12x

Rosalita IC 12x

Flutter Kicks IC 12x

Big Boy Situps OYO 12x

Time

Count-O-Rama

Name-O-Rama

WOD:

More Q notes

Most Important thing: It’s Not About You!

Your #1 Job as a Q is the safety of the PAX

Planning not just the exercise, but the explanations, transitions and your BOM.

Better to have too much than not enough

Utilize a Sweeper to keep eyes on the 6

Have PAX count off for rest times

Think about the weather, amount of day light, size of the PAX, and fitness level of the PAX

Do I need any equipment cones, light sticks, coupons, 

Make sure you can do the exercise “If you can’t do it don’t Q it.”

Always wear a watch. 

Never leave a man behind

COT (Circle of Trust) and BOM (Ball of Man)

Count-O-Rama

Name-O-Rama

Hospital Name, Age, F3 Name

Every man calls out his F3 Name and the PAX repeat it

PAX calls “Respect” for those over 50

FNGs (Friendly New Guy)

Every FNG gets a F3 name at the close of Name-O-Rama

Blackblast

BB should be posted within 24 hours of beatdown

BB are important and you owe it to the PAX

Moleskine: Just want to apologize for getting this BB out late. Got home yesterday to a home without power. Guessing a tree fell down while at work and I didn’t get power until 8:40 PM and was starting to wind down at that time. Also, felt great getting to Q at Huey and glad Ducktales allowed me to sprinkle in some Q 101 knowledge into my beatdown.

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ITS A LADDER

QIC:  Mr. Clean

Date: 06/25/2020

PAX: Blue, Cable Cutter Ducktales, Hasbro, Milkman, Steam Engine

AO: The Huey

Conditions

68 degrees. 372% humidity. Sweat Index: Comfortable

COP

  1. SSH x20 IC
  2. BAC x18 IC
  3. SSH x16 IC
  4. Bent Arm Moroccan Night Club x14 IC
  5. SSH x12 IC
  6. Willie Mays Hays x10 IC
  7. SSH x10
  8. Willie Mays Hays x12 IC
  9. SSH x10 IC

The Thang

Ladders

Station #1
5 WMD’s (Wide, Merkin, Diamond)
Bear Crawl to Station # 2

Station #2
5 WMD’s & 10 Squat Jumps
Block Bear Crawl to Station #3

Station #3
5 WMD’s, 10 Squat Jumps, & 15 Shoulder Presses
Run to Station #4 (with coupon)

Station #4
5 WMD’s, 10 Squat Jumps, 15 Shoulder Presses, & 20 Reverse Crunches
Run to Station #1

Rest Suicides — 60 yards in 10 yard increments 

Round 2 / Station #1
5 WMD’s, 10 Squat Jumps, 15 Shoulder Presses, 20 Reverse Crunches, & 25 Upright Rows
Run to Station #2

Round 2 / Station #2
5 WMD’s, 10 Squat Jumps, 15 Shoulder Presses, 20 Reverse Crunches, 25 Upright Rows, & 30 Flutter Kicks (count right leg)
Run to Station #3

Round 2 / Station #3
5 WMD’s, 10 Squat Jumps, 15 Shoulder Presses, 20 Reverse Crunches, 25 Upright Rows, 30 Flutter Kicks (count right leg), & 35 Curls
Run to Station #4

Round 2 / Station #4
5 WMD’s, 10 Squat Jumps, 15 Shoulder Presses, 20 Reverse Crunches, 25 Upright Rows, 30 Flutter Kicks (count right leg), 35 Curls, & 40 Burpees

COT

YHC explained to the Pax that the beginning of the COT would be somewhat morbid/saddening/negative, but this was simply to guide them to something positive.

Trying to explain death and loss of loved ones to my 4 year old is extremely hard. He tender hearted. He loves hard. YET he is still just 4 with the processing ability of any other 4 year old. It’s been difficult the last year and half with the losses YHC’s family has experienced.

HOWEVER, if you take a drive to the cemetery, you’ll notice that dash on each headstone.
Dates are just arbitrary numbers. Markers of a beginning and an end.
Dashes, on the other hand, tell a story. We have a choice what story we want that dash to tell. What will you fill your dash with? Humility? Grace? Love? Compassion? Service to others?

HIM, make your the story in YOUR dash worth telling to.

Moleskin

“Dude, you’re like 15 years younger than me. Dude, ITS A LADDER, you’ve said that like 10 times.” “What the heck is a suicide.”

News

Parliament & Shot House Launches. Talk to John Doe/Coldplay or Milkman
BUNCHES of VQs coming down the line!!!

Recent Backblasts

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The One Where Steam Engine Q’s at Huey

QIC: Steam Engine

Date: 6/23/2020

PAX: Ducktales, Couch Potato, Milkman, Geek Squad, Hasbro, Blue, Roomba, Gretel

AO:Huey

Conditions: Cool 68 degree. Rain new better than to show up.

COP:

Burpees OYO 5x

SSH IC 12x

Alternating Toe Taps IC 12x

Imperial Walker IC 12x

Windmill IC 12x

3rd Grade Exercise IC 12x

Infinity Plank

Alternating Toe Taps IC 12x

Merkins OYO 5x

Plank Jacks IC 12x

Merkins OYO 5x

Plank March IC 12x

Merkins OYO 5x

Recover

Mosey to Pavilion

Wall Sit w/ Muhammad Ali IC 12x

Recover

Wall Sit w/ Joe Frazier IC 12x

Recover

Wall Sit w/ Shoulder Press IC 12x

Recover

Wall Sit w/ Bus Driver IC 12x

Recover

Wall Sit w/ Moroccan Night Club IC 12x

Recover

Now pull all the wall sit exercises together

Wall sit w/ Muhammad Ali IC 12x, Joe Frazier IC 12x, Shoulder Press IC 12x, Bus Driver IC 12x, and Moroccan Night Club IC 12x

Recover

Mosey to back parking lot for some Animal Crossing

Bear Crawl down parking lot and back

Duck Walk down parking lot and back

Frog Jump down parking lot and back

Backward Bear down parking lot and back

Crab Walk down parking lot and back

Circle up for a light Shoulder Blaster

Little Baby Arm Circles IC 10x

Reverse Little Baby Arm Circles IC 10x

Chinook IC 10x

Reverse Chinook IC 10x

Moroccan Night Club IC 10x

Overhead Clap IC 10x

Seal Clap IC 10x

Big Baby Arm Circles IC 10x

Reverse Big Baby Arm Circles IC 10x

Mosey to the resting grounds of the Watch Tower for a long Mary

RBC IC 12x

LBC iC 12x

Hello Dolly IC 12x

Rosalita IC 12x

Box Cutters IC 12x

Pretzel IC 10x

Switch side Pretzel IC 10x

Heel Taps IC 12x

Big Boy Sit Up OYO 10x

Dealers Choice

Burpees OYO 10x

Side Plank both sides

Big Boy Sit ups

Time

Count-O-Rama

Name-O-Rama

Announcements: 4th of July Convergence check slack for details.

Ducktales is making a 12 man team for the Blue Ridge Relay join BRR channel if intrested

Prayer Request

WOD: “If you are going to be angry be angry about the right think” Father Arthur Howard . He said this during his homily a couple weeks ago talking about people protesting BLM and COVID-19 CDC guidelines. You can assume which one is more important. I also took the message as life while pull you in different directions and you need to decide where you will focus your energy. Are you focusing your energy at the right things or are you wasting your energy being mad at something like someone at Starbucks misspelling your name. Take time and see where you are focusing your energy and where you are angry at the wrong things.

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Better Late than Never – 6/16

QIC:  Geek Squad

Date: 06/16/2020

PAX: Ceasar, Milkman, Mr. Clean, Roomba, U-Turn

AO: The Huey

Conditions

Cool and lower humidity for June!

COP

Milkman woke me up at 0515 from a deep sleep and I arrived as quickly as possible at 0530. Mr. Clean stepped up and led the warmup and started his Thang until I arrived then I took over. Shout out to Clean for bailing me out. First time I have overslept when I am QIC. Hopefully, it will be my last!

The Thang

The PAX looked like Mr.Clean put them through the ringer before I got there. I would say the PAX was plenty warmed up!

1st 2 laps mosey part of track until back To bleachers to do 10 box jumps (to jump around), 20 dips & 40 LBCs OYO

then to parking lot  40 squats, 20 mountain climbers, 10 burpees

3rd Lap Mosey around parking lot and track to the pavilion.

10 Carolina Dry Docks, 20 step ups & 30 Freddie Mercury’s 

then a set of 30 Count wall sits, 20 Peter Parkers, 10 Dive Bombers

*We held Al Gore until the 6 is in after each set before proceeding to the next exercise location 

Da Finale – mosey and get coupons Clean used before I arrived then Marys (to the Bluetooth playing The Humpty Dance)

Heel touches x10

Pickle Pointers 3rd leg x10

Pickle Pounders x10

American Hammers x 4 (time ran out)

 

COT

Integrity is the most valuable and respected quality of leadership. Always keep your word. – Brian Tracy

The best definition i have heard for Integrity is this…it’s who you are when no one is looking.

This truth applies to so many facets of our life. It applies to the everyday choices we make. The choice to honor your wife with your thought life when temptation comes. The choice to honor your responsibility to be the best husband, father and/or spouse/ boyfriend, friend, you fill in the blank.

The choice to get up and ruck, to get up and post, to push through our workouts as hard as they may be to get better. To get stronger. We say it a lot during workouts. The only person you are cheating is yourself if you don’t do all the reps or cheat on form. Push yourself, but don’t hurt yourself.

Only you know how many reps you can do when no one is counting.

The same is true when it comes to doing the right thing on the job, not cheating on your taxes and not stretching the truth when challenged.

It all comes full circle to what i started with in the quote i read. Always Keep your word. There will be times when you cannot because of priorities with family. Be a man of integrity and let someone else know why you have to rescind an HC. Ask yourself, Who am I when no one is looking?

So I leave you with this verse from God’s Word (what I know to be the highest standard of truth.) Here’s what James had to say about integrity. He was known for sharing great wisdom.

“But above all, my brothers, do not swear, either by heaven or by earth or by any other oath, but let your “yes” be yes and your “no” be no, so that you may not fall under condemnation.”

‭‭James‬ ‭5:12‬ ‭ESV‬‬

I challenge you to be High Impact Men and strive to be known as Men of Integrity!

 

Moleskin

“Geek, Can I sue you when I scrape my leg Against these concrete bleachers?” To which your QIC promptly replied, “This is F3. I am not a professional. you are here on your own free will. Modify as necessary. Push yourself and don’t hurt yourself. Now, you can’t sue me. The disclaimer has officially been disclaimed!”


“Guess you have a short memory, Geek, after Moneyball’s Q at the Shot House yesterday and all the dive bombers we did.”  To that, your QIC replied, it’s only 10 during this set today. Be grateful it’s not 100!

Mr Clean was “gassed” from eating mexican last night “at that place over by print solutions. ‘Las Mara Lennys’ or something like that”

Milkman commented that when He calls me and I am asleep, He gets a long quiet pause, I answer, but quietly at first. Didn’t happen this morning, so he told the PAX, I must have been snoozing heavy.

Your QIC apologized profusely for showing up late to his own Q.

As always there were a few “That’s what she said” comments made. 

News

Converge at Battlefield 0700 July 4th

Recent Backblasts

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    11’s with Integrity

    QIC: Gretel

    Date: 06/08/2020

    PAX: Blue, Cable Cutter, Couch Potato, Ducktales, Dundee, Friar Tuck, Hambone, Hasbro, Geek Squad, FNG – Love Tunnel, Milkman, Magnum, Mugshot, NordicTrac, Pumpkin, Recycle, Slois Lane, The Count, U-Turn, Waterboy

    AO: The Huey

    Conditions

    74 degrees and muggy

    COP

    Mosey lap warmup, SSH ICx11, Forward Fold ICx11, Mt. Climbers ICx11, Willie Mays Hays ICx11, 3rd Grade Exercise ICx11, Shoulder blast: Little Baby Arm Circles forward/backwards, Cherry Pickers, Moroccan Night Clubs all ICx11; SSH ICx11

    The Thang

    11’s: Burpees with coupon curls

    Each set adds up to 11. Start with 1 burpee then 10 curls, 2 burpees then 9 curls, 3 burpees then 8 curls, etc etc up to 10 burpees and 1 curl.

    When finished, start a round of 11s with John McCains and overhead coupon presses until 6 is in.

    Mary: LBC ICx11, Flutter Kicks ICx11, BBSU 11 OYO, Freddie Mercury ICx11, American Hammer ICx11

    11’s again, this time start with 10 burpees and 1 curl, work your way down to 1 burpee and 10 curls.

    Resume your John McCain/overhead presses until 6 is in.

    Mary: LBC ICx11, Flutter Kicks ICx11, Dolly 11 OYO, Rosalita 11 OYO, Freddie Mercury ICx11, Gas Pumps 11 OYO, BBSU 11 OYO

    Mosey Lap

    3 Minute flexibility block

    COT

    Inspired by General C.B. Cates USMC, Tennessee native and 19th Commandant of the Marine Corps. Integrity is one of the most important principles of leadership. It is an uprightness of character and soundness of moral principles. Q challenges PAX to incorporate integrity into all they do in order to build leadership skills amongst our brotherhood and instill it into the next generation.

    Moleskin

    What’s a spicy burpee? – Ducktales

    News

    OTB for new Hixson AO this week: Tuesday 0530 @ Hixson Presbyterian Church, Wednesday 0530 @ Hixson High School

    Posted on

    Running Away from Bullets…This Day in History (WWII-themed)

    QIC:  Band Camp

    Date: 06/04/2020

    PAX: Fissure, Mr. Clean, The Count, Cable Cutter, Hasbro, U-Turn, Money Ball, Ducktales, Slois Lane, Mr. Met, Blindside

    AO: The Huey

    Conditions

    68 degrees and clear. As a side note my man parts were shriveled up in excitement for this VQ.

    COP

    19 ‘mericans OYO

    22.5 (45 total) cadence Side straddle hops

    [19 and 45…1945 when the war ended]

    10 cadence front/back arm circles

    10 cadence Michael Phelps

    10 cadence billy Mays heys

    OYO high kicks, 5 count each leg (kick the fuehrer in his pink girly pantyhose)

    15 seconds cobra stretch

    The Thang

    Evacuation of Dunkirk (last day June 4, 1940):

    https://www.britannica.com/event/Dunkirk-evacuation

    British soldiers running from Nazi forces…running along the beach with a sea wall barrier, but there are some gaps in the sea wall where Germans can mow us down…

    1. Single file group run, stop at designated lights [hole in sea wall]—everyone low squat, 1 person jail break past everyone to next light, hold plank…1 at a time starting with 6 and ending with lead. Recover and group run to the next “hole in sea wall” (3 iterations)

    We’ve made it to the evacuation zone, but now we’re stuck at the beachfront and need to escape to England…

    2a. Row your boat out to England—American hammers (30 seconds)

    German Messerschmitts strafe the boats we’re on…jump ship! Swim to safety!

    2b. Prone row or Superman w flutter kick (30 seconds)

    Repeat these two exercises

    Battle of Midway (starting June 4, 1942):

    https://www.google.com/amp/s/www.history.com/.amp/topics/world-war-ii/battle-of-midway

    Fortify the island from Japanese aircraft! Dig!!

    1a. Plank position shoulder taps (30 seconds)

    1b. Mountain climbers (30 seconds)

    Repeat these 2 exercises a few times

    (We took a break after 2 full iterations, then continued “digging”, 3 iterations total)

    Duck for cover from Japanese bombers!

    2. Fire feet, then burpees when Q shouts “incoming!” – 2.5-3 minutes

    US dive bombers attack the Japanese fleet…Two-man planes…one pilot/bomber and one rear gunner

    Separated into 4 groups of 3…

    3a. Odd number rows dive bombers (10 reps OYO)

    3b. Even number rows big boy sit-ups (10 reps OYO)

    …switch up and repeat (2 full iterations)

    (For you imaginative types: the dive bombers are the pilots and the sit-ups are the rear gunners)

    Captured U-Boat (U-505) (June 4, 1944):

    https://www.history.navy.mil/content/history/museums/nmusn/explore/photography/wwii/wwii-atlantic/battle-of-the-atlantic/engagements-german-uboats/1944-attacks-german/wwii-atlantic-u505.html

    We found a U-boat!! Swim to it!!

    1a. Flutter kicks (25 cadence)

    1b. Freddy mercuries (25 cadence)

    This is 50 reps total each if you’re a math nerd…U-505…get it?

    We’ve reached the U-boat but there may be combatants inside…we need to check it out and open all the hatches

    Form 2 lines

    2. Each line bear crawl about 10-15 meters, and 1 Donkey kick (kick the hatches open), mosey back to start

    2 full iterations

    We’ve taken prisoners!!

    3. Imperial walkers (25 cadence)

    4. Mosey back to flag in victory

    BONUS ROUND!!!

    D-day prep (June 6 1944 was when battle started):

    https://www.army.mil/d-day/

    We’re on troop carriers with like a million other dudes…it’s pretty cramped in here…

    1a. Monkey humpers (30 seconds) [hanging out in your assigned rack]

    1b. Side straddle hops (10 in cadence) [taking a moment to stretch]

    Wash, rinse, repeat (2 full iterations)

    I was about to end the workout 3 minutes early, but The Count suggested Mary’s…

    1. American hammers

    2. Freddy Mercuries

    3. Little Baby Crunches

    4. Pickle pointers (cuz why not?)…The Count mentioned something about summer being upon us and getting our glutes ready for thong season

    COT

    “Honor all people, love the brotherhood, fear God, honor the king.”

    1 Peter 2:17 NASB

    Often used incorrectly to oppress people groups when taken out of context…we’re called to operate where we are and love others. For the Christian it means we have a higher goal than what’s going on immediately around us

    “But now faith, hope, love, abide these three; but the greatest of these is love.”

    1 Corinthians 13:13 NASB

    Take care of brothers, take care of families

    Christians are called to abide by these three ideas.

    “And if one can overpower him who is alone, two can resist him. A cord of three strands is not quickly torn apart.”

    Ecclesiastes 4:12 NASB

    Soldiers don’t win wars by themselves, find a battle buddy and stick with them

    A string of three cords is not easily broken

    Things may be out of our control, but we aren’t in charge of the world, we’re put in this moment to serve those directly around us, not just those we place in our line of sight

    Moleskin

    This was my VQ…I got a lot of support and I appreciate everyone who came out and offered encouragement. I hope everyone had a fun time (it seemed like everyone did), and we’ve spotted some more possible VQ’s in the near future…to be continued…

    News

    Recent Backblasts

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    The Last Dance with the G.O.A.T- the greatest basketball player ever!

    QIC: Hasbro VQ

    Date: 05/28/2020

    PAX: Whittler, Geek Squad, Blindside, Pumpkin, Gretel, Milkman, MoneyBall, Ducktales, Friar Tuck, threeskin, Mr. Clean, Fissure, Hasbro, and U-turn

    AO: The Huey

    ________________________________________________________________________

    Conditions

    Warm and muggy due to a steady overnight rain. There was copious quantities of perspiration within the PAX. You could feel the humidity on your face.

    Preface: What a lot of people do not realize is Michael Jordan did not start out as the best basketball player in the world.  Everyone remembers the many references: Air Jordan, Air, His Airness, the phrases “Be Like Mike, or I Want to be like Mike”.  

    Everything you do on the basketball court uses almost every muscle group in the human body. Everything from rebounding, shooting, guarding, and even dribbling the ball.  Having a strong core helps to evade and fight off injury.  At the center of greatness, the best become better! MJ was a tremendous leader on the court and it’s because of his unshaken willpower and discipline he was able to achieve more than anyone thought was possible.

    COP

    400-meter run around the track at warm up pace

    Circle up (in the parking lot)

    Arm circles forward x 23

    Arm circles backward x 23

    SSH x 23 OYO

    Finkle Swings – 12 each leg (do them OYO to practice social distancing)

    Willie Mays Hays – 23 total OYO

    SSH – 23 OYO

    The Thang

    Mosey to the pavilion and grab a picnic table

    Merkins x 23

    Jump shots x 5

    Decline Merkins: x 23

    Jump shots x 5

    Incline Merkins x 23

    Jump shots x 5

    Air Drama (squat and come up and extend calves): x 23

    MJ, His Airness, had the ability to leap high and jump over his opponents on the way to the basket.  He seemed to soar above the competition.

    Long jump from patio to wall and back) (modify as nec.)

    Mary

    LBC – x 23

    Reverse Crunch x 23

    Hold Plank – 30 seconds

    American hammer – 23 count

    Moseyed to the parking lot by the trashcans as there was time on the clock. Dora.

    Partnered up, and performed the following movements and ran to the end of the parking lot and back while in between rotations

    Mericans x 100

    Air squats x 100

    Dive Bombers x 100

    Finished off with a circle of Mericans. Each PAX performed 5 reps to exhaustion

    COT

    Jordan’s personal trainer, Tim Grover believed that a solid core is essential to helping an athlete run faster, jump higher and reach his full athletic potential. 

    MJ always wanted to get better and was never satisfied.  No matter how many accolades, mentions he received, recognition, etc.  He always wanted to go against the best players. He never played down to the level of his combination.  He faced many adversaries on the court that were physically stronger. But through it all, he achieved greatness because he knew he could do it.  He was very determined and set on his goals.

    We as PAX are called to play to the highest level on the court of life.  There are no shortcuts! The Lord instructs his children to do all they do as unto the Lord. That is giving every conceivable effort to finish what we started.

    End with scripture references. 

    1 Corinthians 10:31

    So whether you eat or drink or whatever you do, do it all for the Glory of God

    Colossians 3:17

    And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus

    Posted on

    Jock Jams Radio Special

    QIC:  GeekSquad

    Date: Monday 5/18

    PAX: Cable Cutter, Couch Potato, Ducktales, Gretel, Hasbro, Milkman, Mr. Clean, Pumpkin, Slois Lan & U-Turn 

    AO: The Huey 

    Conditions

    60 degrees. It’s starting to get warmer in the mornings.

    COP

    SSH x 14

    Mountain Climbers x 14

    Proscuitto’s Gold Chains x 14

    Merkins X 14

    SSH x 15

    Moroccan Night Clubs X 15

    Forward LB Arm Circles X 15

    Backward LB Arm Circles x 15

    Overhead Presses x 15

    SSH X 16

    Then run a warmup lap around the Pavilion, cross the bridge, around the basketball court and back out to the back parking lot.

    The Thang

    The Thang – Rotation Station
    30 sec each exercise: 15 sec rest in between stations

    Parking Lot Party In back parking lot,

    Socially Distanced circle for total of 11 stations

    1. Lunges

    2. Burpees

    3. Carolina Dry Dock

    4. Jailbreak out and mosey back

    5. Squats

    6. Plank jacks

    7. Bear Crawls out 6 lines and back

    8. Kareokes

    9. Monkey humpers

    10. Pickle Pointers

    11. Alternating shoulder taps

    We completed 2 full rotations and a partial 3rd before time for Marys

    The PAX led in cadence of 15 around the circle until time expired 

    1. Crunches
    2. LBCs
    3. Rocky 4s

    COT


    Without a community, you are simply a community.” A commodity is something that can be removed, replaced, be made better.

    Lead and build your community. Create a place of belongship.

    “Belongship is about creating a community that is based on three things: trust, safety and care. If you nail that, you’re going to build an amazing organization.” – Sangram Vajre

    Keys to Positive Disruption (LeaderCast 2020)

    1) Picture of success depends heavily on Clarity. Focus on your problem, rather than the product.

    2) Extreme Focus. Own the narrative for momentum. When you create a community, the people drive the change. Give it away!

    3) Authenticity Trust and credibility are the multipliers. Whoever cares the most wins!”

    4) Kindness “Double down on kindness.” It’s a basic human need.

    “Humility is not thinking less of yourself, it’s thinking of yourself less” -CS Lewis

    Final Charge: Don’t become a commodity, fight hard to become the community you desire to be

    Moleskin

    “There are 3 used condoms over here by where I am working out.” – Hasbro

    “what exercise did you just do?” , “I can’t remember” , “Every workout requires a Guns N Roses song to be played.” &

    “Alright, since we didn’t do it correctly, let’s knock out 10 burpees as a penalty.” – Your QIC.

    Recent Backblasts

     

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      An Anniversary, A Chopper, and Hip POP – The Huey

      QIC:  John Doe

      Date: 05/11/2020

      PAX: Skitch, Ducktales, Couch Potaoe, Cable Cutter, Snow Patrol, Mr. Clean, Friar Tuck (R), Leftovers, Hasbro, Milkman, Gretel, U Turn, FNG – Slois Lane, Geek Squad, Coypu

      AO: The Huey

      Conditions

      Pleasantly nice morning with a slight chill in the air and the smell of pollinated grass

      COP

      Burpee Apocalypse: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

      The Thang


      The Three Six Five
      5 exercises for 36 seconds each for 5 rounds

      McCains w/ Squat Jump – 36 seconds

      Dive Bombers – 36 seconds

      Cotton Eyed Joes – 36 seconds

      Rockin Merkins – 36 seconds

      Supermans – 36 seconds

      (36 seconds rest in between each exercise w/ option to do burpees)

      Beer Truck Burpees – 3 times (Only the locals know what I’m talking about)

      Mini Burpee Apocalypse: 10, 9, 8, 7, 6

      COT

      5/11/20 was significant for me personally. Not only was it F3 Chattanooga’s first day back after a long hiatus but it was also my 1yr anniversary. Talked about how it felt good to be back and am thankful for each one of the men there. The accountability and fellowship they all bring. Encouraged everyone to be intentional in everything they do whether in work, personally or spiritually
      BALL OF MAN: All PAX took a knee and Friar Tuck lead us out in prayer

      Moleskin

      A lot of chatter amongst the group. Everyone loved the playlist and asked that the Q send out a link for download

      News

      3rd-F Looking to start back in June; Possible convergence on Memorial Day??; Lions Den added Mondays

      Recent Backblasts

      Posted on

      400s and Burpees -Couch Potato 5/14

      QIC:  CouchPotato

      Date: 05/14/2020

      PAX: BandCamp, U-Turn, Gretel, Slois Lane, Milkman, Dundee, Ducktales, GeekSquad, SpongeBob, Pumpkin

      AO: Huey

      Conditions

      Perfect weather, 59 degrees cool and dry

      COP

      2x 400 meter laps while conducting an explanation of the workout of the day, quick stretch

      The Thang


      Spartan Challenge
      This workout was a timed event as follows…

      (1x 400 meter, + 30 Burpees) repeat 4x for time. Each member kept their own time to compare to future running of this event. Early finishers did bonus rounds until 0550 and then finished with the following Mary…

      1. In and Outs -25
      2. Seated Bicycle – 25 each way
      3. Crunchy frog – 25
      4. Cross leg /Wide leg situp -reach up first then to opposite toe
      5. Fifer scissors – slow flutterkicks -25
      6. Hip rock and raise
      7. Heels to heaven
      8. Roll up v-up combo
      9. Leg climb
      10. (American Hammer)Mason twist