Category: The General

AO: The General

QIC: Jenner

PAX: Sticks, Traveller, Buggy, Toolbox, and DRPAX from Chattanooga, The Count and Red Tees

Warmup:

SSH, Hillbillies, Arm Circles, Windmills, Cherry Pickers, Downward Dog, Calf Stretch, Merkins.

A Skips across the width of the field with High Knees switching halfway to Butt Kickers on the way back.

The Thang:

The 7 PAX grabbed the 6 cinder blocks and moseyed towards the bike racks. Using the cinder blocks or the sidewalk, performed right arm raised Merkins x 15, Air Squats x 15, then switched positions for left arm raised Merkins x 15. Continued to mosey over to the bridge overpass.

Ricky Bobby Curls with last man running to the front as rest of the PAX march forward while curling their coupon. The new leader at the front takes the coupon from the previous leader and so forth until all PAX pass their coupons forward and repeat. March all the way to the field next to the playground behind the parking deck.

Jog to 60yd, crawl bear to back to 40yd,  bear crawl to 60yd, sprint to the end line. Reverse it. Backward jog to the 40yd, bear crawl to 60yd, crawl bear to the 40yd, backward sprint to starting end line. Repeat-o.

PAX rotated throwing a weighted disc and doing wind shuttles while the other 6 PAX performed various hops until they reached the disc and ran back.

1. Triple broad jump – right, left, right and then a burpee and repeat-o until reach the disc
2. Tripe broad jump – left, right, left and then a burpee and repeat-o …
3. Broad jump with block x3 and then a blockie and repeat-o
4. Broad jump with block x3 and then a blockie and repeat-o
5. Broad jump with block x5 and then a blockie and repeat-o
6. Broad jump with block x5 and then a blockie and repeat-o
7. Broad jump with block x? how ever many you wanted as long as you did 3 blockies before reaching the disc and running back

The weighted disc ended up breaking in half, twice. Good thing it was the bottom of an old lamp that had already been discarded. So we just threw it in the trash can on the way back to the stadium for Mary.

Mary:

LBCs, Slow Freddy Mercuries

CoT:

Everybody had to deal with springing their clocks forward this past Sun. If you remembered or if you forgot, you had to deal with it. Daylight Savings Time started in WWI to save energy taking suite from Germany. It stopped after the war, but resumed during WWII. Afterwards, several industries lobbied to keep it, which included the golf, department stores, and BBB-Q lobbies. Even the candy lobby got in on the action to extend the months we are in DST to include Halloween so they could sell more candy. So, in life, there are going to be bigger things at play making life complex, where you just need to do your best to navigate it. Rely on your support group, your family, colleagues, your F3 brothers to help you navigate life’s complexities and to spring forward.

AO: The General

QIC: Traveler

PAX: Jenner, Trolley, Toolbox, Buggy, Monk

6 PAX assembled in the gloom to break in the newly-acquired coupons at The General. And break them in, they did.

Warmup: PAX performed each exercise in cadence, moseying down the football field 20 yards after each exercise.

Little Bity Arm Circles, LBAC Reverse, Imperial Walkers, Willie Mays Hayes, Cherry Pickers, Chicken Wings (named by YHC in honor of the meal prepared on Super Bowl Sunday)

Run back to original goal line at 75% speed.

The Thang:

Devin Hester: Named after the legendary Chicago Bears kick returner who has the NFL record for punt/kick return touchdowns.

2 PAX race 100 yards – Once PAX 1 starts running (while carrying a coupon), PAX 2 must complete 3 burpees before starting.

The rest of the PAX completed planks and 6” inch leg holds while waiting for their race to begin. 4 total rounds (2 turns carrying the coupon for each PAX).

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Greta 1-2-3: Dora’s Icelandic Cousin. This was a doozy.

Partner up. Grab a coupon. Together you must complete:

100 blockees

200 goblet squats

300 Kettle Bell (Coupon) Swings

While PAX 1 completes exercises, PAX 2 runs an out-and-back (~30 yards each way).

This ended up being quite the back and leg shredder. A few PAX threatened to send their medical bills to YHC for the lower back pain that was sure to come their way in the coming days.

Mary:

LBCs, LBCs with toes pointing to the heavens, and Banana Rolls

Announcements:

1. Virtual Q Source on Thursday
2. Check #monthlychallenge channel about the plank challenge!
3. Let YHC (Traveler) know ahead of time if you want to use the coupons for a Q at The General

COT:

I find myself jam packing my schedule very tightly. In that haste, it’s easy to get restless and it’s easy to not pay attention to how you’re doing or stay on track with your goals. So my challenge today is that we each find just 5 minutes during the day to just be still, sit in silence, and check-in with ourselves. Whether it’s in the morning, middle of the day, or before going to bed, let’s each take some time to think about how our day is going, if we’ve been acting in accordance with the type of men we’re trying to be, and maybe savor some of the blessings we may have otherwise overlooked. Hopefully carving out a little time for ourselves will help us all achieve some inner peace.

Amen.

AO: The General
QIC: Romo (VQ)
The PAX: 8 strong PAX–JAG, Jenner, 2 percent, Lucius, Traveler, Romo, + 2 FNG (Orange and Buggy)
Warm-Up: Fellowship lap, side straddle hop (30), Neck Rolls, (12), Little Bitty Arm Circles (12), Moroccan Night Club (20), Butt Kicks (20), High Knees (20), Plank feat. Ankle Circles (20), Fire Hydrants (12)
The Thang: An NFL Combine-inspired Thang included 2 circuits:
Circuit 1: (x2)
25 push ups
15 Vertical Jumps
3 Cone Drill (x2)
5-10-5 Shuttle Run (x2)
Circuit 2: (x3):
40-yd Dash
Broad Jump 10 yards
15-30-15 Shuttle Run
Burnout:
40-yd run, 2 burpees every 5 yards; Sprint back
Mary: Crunchy Frog (x20), Plank (x60s), Side Crunches (x20/side)
COT: After proudly naming 2 FNGs, Orange and Buggy, we discussed the new year and its inevitable focus on self-improvement. Individual improvement like this is similar to the NFL combine. While it is extremely important to better oneself daily, the ultimate goal is important to keep in mind: life, like football, is a team game. The “combine” should never be the end result. Remember each day to care and love others in your striving.

AO: The General

QIC: Jenner

PAX: Major Payne, Traveller, Trolley, Leprechaun, Toolbox, Romo, Jag, Monk

Warmup:

It was a cold morning and YHC had come with balls in hand and a few cones.

SSH, Windmills, WMH, Arm Circles, deep lunge squat with knee push and then hamstring stretch, side lunge squat with hands forward in the volleyball dig motion and then arms straight over the head.

The Thang:

The PAX lined up along the goal line. In line, performed the following exercises.

1. 4x4s until you reached the front and then you moved on to exercise 2
2. Dwight Howards with side lunges tapping the goal posts
3. 4 Broad Jumps out and 4 back

Then in the opposite direction.

1. Bonnie Blairs until you reached the front and then you moved on to exercise 2
2. Dwight Howards with side lunges in the other direction tapping the goal posts
3. 4 Broad Jumps out and 4 back

Then the PAX ran to the middle of the field and knocked the volleyball around as a warmup. After you hit the ball, you did a burpee. The ball drops on the ground, everyone does a burpee. After a few warm up rounds, mosey for a lap around, sprinting for the last 50 yds back to the center of the field.

PAX split into two groups, 5 v 4, and played on each semi circle at mid field with cones bringing the sidelines in a little. We played 3 games to 5, adding a new rule each time to the basic rules, which are:

1. Cannot win a point on a serve
2.  Ball hit from one side of the court to the other must travel with at least a 2 feet arc
3. After every hit, you must do a burpee

Game 1: team that loses point does 2 burpees while winning team does 1

Break for sideline to sideline side lunges switching sides half way

Game 2: one bounce per side is allowed (which was sorely needed since the light up volleyball wasn’t staying lit up very well – made in China 😒)

Break for sideline to sideline bear crawl switching to crawl bear half way

Game 3: additional cones were set up near each side’s net for a spike zone

Mary:

What Mary? We ran out of time trying to finish the best of 3 to determine a champion. We ended on a tie.

CoT:

So the metaphor here with F3 Volleyball is to do your best to get the ball out of your court. Don’t let the ball drop. Help others on your team whether it be your family, your F3 brothers, or you work colleagues. I had to look up some volleyball exercises for today, because you need to get outside your own court and your own comfort zone sometimes. You need to go to the edge of your domain and learn something new so you can help prevent balls from getting dropped. Don’t drop the ball.

AO: The General

QIC: Traveler

PAX: 2 Percent, Monk

Warmup:

For the last beatdown of 2019, the PAX completed sets of 19 of the following exercises:

Arm Circles, Lunge Twists, Roof Raisers, and Tuck Jumps

 

Starting at the goal line, the PAX ran the length of the field and back, ratcheting up the pace every 50 yards.

 

The Thang:

YHC thought the PAX ought to track all the progress they made this year with some benchmarks. Not sure how many we could do in 2018, but now we know where we’re at going into 2020.  

• Merkins (60 seconds AMRAP)
• Situps (60 second AMRAP)
• Pull-Ups (AMRAP, no time limit) – Other PAX completed bonnie blairs while they waited

Indian Crawl: PAX partner up to complete a relay race around the track. This one was a douzy.

• First 200 meters: PAX 1 starts bear crawling. PAX 2 drops to do 3 burpees, then runs to catch PAX 1. Switch, and repeat until reaching the 200m mark.
• Last 200 meters: Same thing, but lunge walks instead of bear crawl. 

 

11s: PAX complete sets of Gas Pumps and Carolina Dry Docks that add up to 11, then run the width of the field.

First set: 1 Gas Pump, 10 CDDs, then run the width of the field.

Second Set: 2 Gas Pumps, 9 CDDs, run the width of the field.

Continue until 10 Gas Pumps and 1 CDD.

 

Bring Sally Up:  To the tune of “Flower” by Moby, PAX laid on their 6 and held their feet 6 inches off the ground. When the song says “Bring Sally Up”, PAX do a leg raise. When the song says “Bring Sally Down”, PAX lower their legs back to 6 inches. Rinse and repeat throughout the whole song. Spotify says the song is only 3:26…we’re not so sure.

 

Mary:

Each PAX led an exercise (reps of 19, of course):

Toe touches, Plank Soldiers, LBCs

 

CoT:

Thinking about New Year’s Resolutions and it reminded me of Bible verse from Revelation 3:16. Scripture reads: “Because you are lukewarm, and neither hot nor cold, I will spit you out of my mouth.” 

To be lukewarm is actually a bit dishonest – to say we are committed to something, or stand for something, and then not really back it up. No one was ever inspired by a lukewarm leader. Let’s seek to be bold and firm in our resolutions in 2020, whatever they may be. That’s what will ultimately help us transform ourselves and transform our communities. Amen.