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Beast Ridge – Iron PAX – Week 4

QIC: threeskin

Date: 09/23/2019

PAX: Carabiner, Early Bird, Fastlane, Home Alone, Jazzy Jag, Mayhem, Oiler, Peanuts, Sparky, Toucan

AO: Beast Ridge

Conditions

So nice, lets work harder.

COP

SSH’s IC
Little Baby Arm Circles IC
SSH’s IC
Willy Mays Hays IC
SSH’s IC
3rd Grade Exercises IC

Mosey to Soccer Field

The Thang

IRON PAX WEEK 4

3 Rounds:

100 Merkins and/or Squats
Coupon Carry 100 out/back

100 Coupon Swings and/or Bonnie Blairs
Coupon Carry 100 out/back

100 Coupon Thrusters and/or Traveling Lunges
Coupon Carry 100 out/back

COT

Push yourself: you probably won’t hurt yourself
– Rise to the challenge
– Breaking muscles down builds them back bigger
– Get out of your comfort zone
– Learn something new

 CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

Moleskin

Out of breath…

News

IRON PAX last week:

Tue: Hill City
Wed: Lions Den
Thur: Smackdown OTB
Fri: Hacksaw
Sat: The Battery

Recent Backblasts

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    Dad’s Day – August 2019

    QIC: threeskin

    Date: 08/10/2019

    PAX: Sidekick, Deer Jack, Magnum, Fissure, Milkman, Geek Squad, Topless, Truck Yeah, Hobo, Skitch, Sunshine, Iron Butt, Venus, Prosciutto, Free Candy, Dirty Laundry, Free Time, Loan Shark, V Squared, Radio Head, Back Pew, Red Tees, Duck Tails, FNG-Goose Whack, Chief, WuzntMe, Whittler

    AO: Landfill

    Conditions

    It was raining kiddos…

    COP

    Biggest warm-up at the land fill thus far.  It was one for the “ages.”
    It featured SSHs and Slip and Slides

    The Thang

    Lets maximize the slip and slide.
    Marshmallow Castle Race

    Time for a water balloon toss.

    And of course the donut toss comes next

    More Slip and Slide

    COT

    Iron Butt brought it home by sharing the love. 

    Moleskin

    How in the world are we going to top this next time!

    Recent Backblasts

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      Gone Fishing

      QIC: threeskin

      Date: 08/02/2019

      PAX: Sidekick, Focker, Mayhem, Lutefisk, Freetime, Iron Butt, Wuzntme, BMX, Bernie, Spielberg, PETA, Can Man, Debit, Mr. Belding, DNF, Chief, Peanuts, Jazzy Jag, Clothespin, Fastlane

      AO: Hacksaw

      Conditions

      Nice, not humid yet.

      Disclaimer: disclaimed, still some newer guys around

      COP

      Mosey Frogger Style to library.

      SSHs IC
      Forward Fold
      SSHs IC
      Arm Circles
      Reverse Arm Circles
      SSHs IC
      Cherry Pickers
      Morrocan Night Club
      SSHs IC
      Imperial Walkers

      The Thang

      Short mosey to the play group
      Untitled Generic Workout For ALL
      Count off, it was difficult
      6 teams: Low Row, Plank, Imperial Walker in rotation because I forgot the benches that we were supposed to use for dips.

      Mosey to “The Flag,” not “the Flag”
      Debate clock: running out of time
      12 – Merkins at 12 oclock
      9 – Merkins at 9
      6 – Merkins at 6
      3 – Merkins at 3
      Run to 12 and go back to pick up the six. 3 rounds with Merkins, one round with Freddie Mercuries, one round on milatary time with SSHs

      Mosey to “the Flag,” not “The Flag”

      Pickle Pointers to time (approx 45 seconds)

      COT

      I got to fish yesterday for the first time in 25+ years. I generally don’t have the patients but it was quite pleasant and actually rewarding when you catch a fish. Reminded me to remind everyone that we need to recharge our batteries so we can power other around us. Attempted to bring the fishing story to Christ asking Simon Peter and Andrew to drop nets and follow him. I bet he knew that fishermen would be able to bring more sounds to the Kingdom. They know what tools are required to attract fish so become a fisher of men. We have that opportunity to be fishermen and bring other men that need something like F3. F3 recharges me to make me a better man and example in my community. Iron Butt closed us out.

      Moleskin

      Lots of good M-C today. Good think because this Q was off his game today.

      Started off right as Sidekick thought there were three 2.0s present. BMX, Spielburg, and Lutefisk. Oh Sidekick….

      Fun in the parking lot taking up spaces with SSHs – Continued by request with Imperial Walkers.

      Renamed Al Gores to Bernie Sanders, then to Cliffhanger, then to Elizabeth Warren

      Talked about Sidekicks affection for OSC, then Buttigieg-ed, across the road.

      No one could count properly today, mostly the Qs fault, but we soon found out that GA-Tech grads can count either. Keeping military time is also no our specialty. Kudos to Peanuts for pointing that out. Kudos taken away for not taking advantage of the situation. ha!

      There were complaints that we didn’t do enough legs to so we closed with Pickle Pointers

      News

      2.0 next Saturday

      Mustang tomorrow

      Wednesdays on 8/22


      Posted on

      Whittler + Threeskin – Prosciutto @ Hill City

      QIC: Co-Q (Whittler and Threeskin)

      Date: 07/30/2019

      PAX: Flemish, Sunshine, Sidekick, Freetime, Deer Jack, Hobo, Skitch, Back Pew, Chief, FNG-Field Day, Peanuts, She Shed, Money Ball, Goose, Care Bear, Blindside, Whittler, Threeskin

      AO: Hill City

      Conditions

      Paul said it would be like this. Smelled like Burpees by the River.

      COP

      Ask Whittler

      Mosey
      Burpees x 5 OYO
      Mosey
      Burpees x 5 OYO
      Mosey
      Burpees x 5 OYO
      Mosey
      Burpees x 5 OYO

      SSH x 20

      Finkle swing x 20 per leg

      Forward fold x 5

      SSH x 15

      The Thang

      Ask Threeskin
      Drawing Rocks
      MANcala a la F3 

      • A rock can only progress one space by a single PAX in a single turn.  
      • In a single turn there may be no more PAX than there are rocks on the board. 

      Play in One Direction – team one barely won the first round with a -4 handicap.
      Play in the other direction – Team one won again…  not sure how.

      Mosey Back:

      Mary:

      Flutter Kicks 
      Slutter Kicks
      Pretzel Crunches
      Pickle Pointers

      Plank til time

      COT

      18 PAX! No respect! What?!?!?!

      Mancala means “to move” and has been played for centuries.  It’s proof that the need for fellowship will never cease.   This is also the origin of F3 and the glue for what keeps up going and growing.  This is bigger than anyone of us, because it’s inherently based on the need for there to be two of us.  

      Moleskin

      It was declared that this beatdown contained too much running.  The Q agreed.

      Let the record show that unnamed PAX recollected that Prosciutto recently discussed Qs that don’t show up for their own Q.  

      Back Pew broke out into a cold sweat when I wished him good luck on his VQ today. 

      Upon announcing 2.0 day and that daughters were welcome, it was mentioned that Iron Butt usually brings his. 

      News

      2.0 Day – 8/10/19

      Posted on

      Full Body Beasts

      QIC: threeskin

      Date: 07/15/2019

      PAX: Bernie, BMX, Early Bird, FastLane, Home Alone, Mayhem, Oiler, Peanuts, Sidekick, Sparky, Swamp Donkey

      AO: Beast Ridge

      Conditions

      So Humid…   sooooo humid….

      COP

      Threeskin Warm Up: SSH Heavy, not a burpee in sight. 

      SSHs x 10 IC
      Forward Fold – Silent Cadence
      SSHs x 10 IC
      Good Mornings x 10 IC
      SSHs x 10 IC
      Willie Mays Hays x 10 IC
      SSHs x 10 IC
      Little Baby Arm Circles x 10 IC
      SSHs x 10 IC
      Reverse Little Baby Arm Circles x 10 IC
      SSHs x 10 IC
      Military Press x 10 IC

      Mosey to Playground

      The Thang

      This is a beast, keep it simple.
      Upper and Lower Body Round 1:
      Grab a partner: 3 sets of 10 in rotating fashion
      Rows/Curls/Knees to Chest
      Air Squats/Lunges/Imperial Walkers

      Mosey to the famous Sidekick field

      Upper and Lower Body Round 2:
      Grab a partner: 3 sets in rotating fashion – alternate full and half field 
      In the pavilion: do slow merkins
      On the field: run

      Upper and Lower Body Round 3:
      Grab a partner: 3 sets in rotating fashion
      In the pavilion: do incline merkins
      On the field: skip, when you reach the end, run back

      Mosey Back to parking lot. 

      COT

      Counterama yep
      Namerama yep
      Announcearama sure
      Ball Of Man. uh huh

      BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

      Be the Bigger Man: find a place to plug and contribute.
      What is your passion?  What is your skill set?
      Part of F3 is the organic nature and decentralized organization, this means your are just as important as the guy next to your.  You can contribute just as much and have just as much effect.  Man up, show up, level up.  

      Moleskin

      someone forgot to turn the dehumidifier on

      La Quinta is not 5 stars

      the border war for beast ridge continues!

      News

       

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        Hurricane Hacksaw

        QIC: threeskin

        Date: 06/28/2019

        PAX: 9 Volt, FNG-Baby Shark, Bernie, Clothespin, Cowbell, DNF, Escobar, Fastlane, Focker, Jazzy Jag, John Doe, Madoff, Mayhem, Peanuts, POS, FNG-Roll Back, The Count, Toe Tag, Wuzntme

        AO: Hacksaw

        Conditions

        High pressure system meets a low pressure system over the Atlantic and started to spin…

        COP

        SSHs, Imperial Walkers, and Moseys to demonstrate the path of the Hurricane. 

        The Thang

        Count off to 3.  Go to your Station, listen to the timer!  GO!!!

        Station One: 

        Round One:
        Merkins
        10 + Run one leg and back
        20 + Run two legs and back
        10 + Run all three legs

        Round Two:
        Mountain Climbers
        10 + Run one leg and back
        20 + Run two legs and back
        10 + Run all three legs

        Round Three:
        Wide Merkins
        10 + Run one leg and back
        20 + Run two legs and back
        10 + Run all three legs

        Station Two: 

        Round One:
        Squats
        10 + Run one leg and back
        20 + Run two legs and back
        10 + Run all three legs

        Round Two:
        Squat Thrusts
        10 + Run one leg and back
        20 + Run two legs and back
        10 + Run all three legs

        Round Three:
        Reverse Lunges
        10 + Run one leg and back
        20 + Run two legs and back
        10 + Run all three legs

        Station Three: 

        Round One:
        Curls
        10 + Run one leg and back
        20 + Run two legs and back
        10 + Run all three legs

        Round Two:
        Military Press
        10 + Run one leg and back
        20 + Run two legs and back
        10 + Run all three legs

        Round Three:
        Triceps Extension
        10 + Run one leg and back
        20 + Run two legs and back
        10 + Run all three legs

        COT

        Counted to 20, Named off, 

        FNGs:
        Baby Shark
        Roll Back
        Walking Dead…

        T-Rex showed up from a long Run…

        F3 = Magnet – Glue – Dynamite 

        Make the important stuff a priority! 

        Moleskin

        Lots of Grass

        Cant feel my face…

        News

        Converge at Beast Ridge on July 4th

        Recent Backblasts

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          F3 Crosstraining

          QIC: threeskin

          Date: 06/01/2019

          PAX: Back Pew, Early Bird, Fissure, Flyby, Free Candy, GeekSquad, Laces Out, Milkman, MoneyBall, Peanuts, Phonebook,  Prosciutto, SheShed, Sidekick, VSquared, Whittler

          AO: Landfill

          Conditions

          So nice, June day…

          COP

          Before the warm up we disclaimed our workout and laughed about the modified disclaimers.  

          threeskin special warm-up (patent pending)

          Mosey: to middle lot
          SSH IC
          Arm Circles (Backward and Forward) ALWAYS THUMBS UP
          Good Mornings
          Willie Mays Hays
          Imperial Walkers
          Calf Stretch 
          Mosey: to playground

          The Thang

          Break up into teams: 6 swings (5 swings, 1 SWING DOWN), many options, do the math. 
          All exercises single count of 10 on the Swing or Rock Exercise 

          Grab a swing: low rows/plank/imperial walkers

          Grab a swing: low rows/plank/imperial walkers
          Run up the hill: military press/squats/imperial walkers

          Grab a swing: low rows/plank/imperial walkers
          Run up the hill: military press/squats/imperial walkers
          Run down the hill & grab a swing: curls/lunges/imperial walkers

          Grab a swing: low rows/planks/imperial walkers
          Run up the hill: military press/squats/imperial walkers
          Run down the hill & grab a swing: curls/lunges/imperial walkers
          Run up the hill: tricep extensions/pickle pounders/imperial walkers

          Grab a swing: low rows/planks/imperial walkers
          Run up the hill: military press/squats/imperial walkers
          Run down the hill & grab a swing: curls/lunges/imperial walkers
          Run up the hill: tricep extensions/pickle pounders/imperial walkers
          Run down the hill & grab a swing: body extensions/good mornings/imperial walkers

          Walk up the hill and take the rocks to the field.

          Mary: red rover 10 counts IC

          Round One
          Low Rows – both sides

          Round Two
          Pickle Pounders
          Pickle Pointers

          Round Three
          Freddie Mercury 
          Mountain Climbers

          COT

          Cross Training: physical workout and skill set training
          Repitition can create injury, slow you down, get you in a rut, stagnate your career
          Mix it up and cross train: new exercise, new sport, new class, new way home
          In my experience: this will create new perspective and bring your back refreshed! 

           CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
          BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

          Moleskin

          Aspects of Brainwashing were discussed using different groups that use initials (CFC, VBS, etc…)  Off color jokes were told. 

          GeekSquad’s soundtrack perfectly synced with the Q culminating in Freddie Mercury’s and walking back to We Are The Champions (Q took full credit)

          Flyby discovered the Q’s secret by proclaiming that a confusing series of exercises is a Seal Team 6 technique (Q took full credit)

           

          News

          Fallen Five

          Hacksaw Launch

          Recent Backblasts

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            We up’d our average, so…

            QIC: threeskin

            Date: 05/14/2019

            PAX: Flemish, Goose, Hobo, Red Tees, Skitch, Sidekick, Sunshine

            AO: Hill City

            Conditions

            Coldest day of May

            Disclaimer

            Just in case anyone forgot.

            COP

            SSHs – in-between everything x 10 IC
            Imperial Walkers x 10 IC
            Good Mornings x 10 IC
            Willie Mays Hays x 10 IC
            Forward Folds x 10 IC
            F3 Arms x 10 IC
            Calf Stretch 
            Mosey

            The Thang

            Blue Rhino Relay

            Team Up: use the loop up Tremont for a timer – fast/slow advantage
            Runner yells switch upon return.  

            Round One:
            Team: Rotate 8 ct BBs while each PAX takes a turn running

            Round Two:
            Rest of team: complete two cycles to win
            Squats
            Imperial Walkers
            Run

            Round Three:
            Rest of team: complete two cycles to win
            Merkins
            Pickle Pointers
            Speed Walk (hahahaha)

            Mary:
            Pretzel Crunch
            Freddie Mercury
            Dying Cockroach 
            Broga

            COT

            Law of the Inner Circle: you are the average of the people you surround yourself with. 
            There are 2 ways to look at this, I you bringing the average up or down? What can you do to affect change?
            CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
            BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

            Moleskin

            Sprints, no matter how many, are difficult.

            Speed Walking is definitely a sport.

            News

            Memorial Day Murph
            Fallen Five Ruck

            Recent Backblasts

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              3skn’s MURPH prep

              QIC: threeskin

              Date: 04/29/2019

              PAX: Fastlane, Peanuts, Sidekick

              AO: Beast Ridge

              Conditions

              The Best Ever…  Signs of dawns early light. 

              Disclaimer

              This might hurt.   Its pretty difficult.   Shake it, but don’t break it. 

              COP

              ALL exercises are x 10
              SSHs IC
              Little Baby Arm               Circles IC
              Willie Mays Hays IC
              Military Press IC
              Forward Fold
              SSHs IC

              The Thang

              Convergence Coming up so lets get ready to rep the beast!
              Memorial Day Murph Prep

              MURPH = 1 mile then 100 pull ups, 200 Merkins, 300 Squats then 1 more mile

              Run to the Snack Pavilion: get there asap and start the workout
              – 5 Merkins and 10 Squats until the SIX is in and completes two rounds

              Run to the Playground: get there asap and start the workout
              – 5 Pull Ups, 10 Merkins and 15 Squats until the SIX is in and completes two rounds

              Run to the Snack Pavilion: get there asap and start the workout
              – 5 Merkins and 10 Squats until the SIX is in and completes two rounds

              Run to the Fastlane’s Love Shack: get there asap and start the workout
              – 10 Merkins and 15 Squats until the SIX is in and completes two rounds

              Run to the Snack Pavilion: get there asap and start the workout
              – 5 Merkins and 10 Squats until the SIX is in and completes two rounds

              Run to the Playground: get there asap and start the workout
              – 5 Pull Ups, 10 Merkins and 15 Squats until the SIX is in and completes two rounds

              Mosey to the Parking Lot: Mary if there is time
              Pickle Pointers and Pretzel Crunches

              COT

              Take a risk! Get out of your comfort zone and learn something.  You came F3 and now know that it was worth it.  Imagine what you could be missing.  

              Moleskin

              Peanuts is a fan of conversion vans.

              Sidekick may have put in an offer on a VW van.

              Fastlane left the lights on for us. 

              News

              Memorial Day Convergence – The Dame

              Recent Backblasts

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                This Back Blast will Self Destruct in T Minus 10…

                QIC: Co-Q (Threeskin, Sidekick)

                Date: 04/26/2019

                PAX: Peanuts, Mrs. Baker, Wuznt’ Me, Fast Lane, Threeskin, Sidekick

                AO: Collegedale

                Conditions

                61 and Raining – ish

                COP

                We warmed up sufficiently with a round robin pick yo poison

                The Thang

                Incorporated the 40 lb bags of Deer Corn this morning with a Dora of Incline Curb Mercans, Corn bag squats and a lap around the Stripper Mall.  Two teams of 3.

                Round 2 was not really a Dora.  Still two teams of 3, all 3 members lunging forward, one with the corn on their back.  We went about 20 yds, then switched the corn to a second teammate who lunged with the corn until the last corn toter ran a lap around the stripper mall.  Then handed off to the third member, second member ran his lap, etc.  Did this until we lapped the Stripper mall with lunges.  Kind of like a corn totin lungin injun run.

                Mosey across Talladega super speedway to the playground and mixed in some lat rows, swing assisted knee pull in ab exercises, pushes ups on Mr. Hanky the Christmas Poo.  Mosey back to the flag for some pretzel crunches.  Time

                COT

                Talked today about laying out the plan for the AO.  Looks like we will focus on Fridays for now, evaluate as it grows.  TWSS

                Moleskin

                Good time had by all today.  Nice to be back at it after 3 days off.  Whoever that was that called Monkey Humpers, we will be talking tomorrow.

                News

                Non ya.  This is Black Ops Baby

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