Category: Uncategorized

DATE: 2021-09-24
AO: Loco
Q: Shute
PAX: Leonidas, Allen Sayles, Mutombo, Hoff, Anchorman, Bobcat, Banjo (WV), Nolan, Gigawatt, Boone, Madonna, Cadaver, Dial-tone FNGs: Salt, The Patriot
COUNT: 16
WARMUP: SSH, Michael Phelps, Arm Circles, Cherry Pickers, DD, Lerkins, Cobra Kai THE THANG: Iron PAX Challenge Week 3
MARY: None
ANNOUNCEMENTS: Too beatdown to remember, something about a rave at Gigawatt’s house.
COT: 43 Feet is a leadership principle in F3 where we are building a road 43 feet ahead of the people driving on it. This is a major challenge for me personally. I like to plan and have confidence in where things are going. In F3 it’s important to step out in faith. If there’s something that’s on your heart, be that first man dancing. Just start it up and if it fails it fails. It’s ok if it ends up being nothing like you originally thought. The growth in the Blue Ridge Region hinges on us men stepping out in faith and trying out F1, F2, and F3 ideas. It doesn’t matter if this is your first or 100th beatdown, just do something and invite others to join you. Start building that field. AYE!

DATE: 2021-09-24
AO: Burg
Q: Mater
PAX: Flame, Supertramp, Bail, Sparkler
FNGs: FARVA
COUNT: 6
WARMUP: 20 X SSH / ARM CIRCLES OYO / CHERRY PICKERS X 15 / CLAF STRETCH AND COBRA KAI OYO

THE THANG:
et the timer for 2 minutes. Exercises to be done are:

50 Kraken Burpees (3 hand release merkins to a burpee = 1)
50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1) 50 Bonnie Blairs/Jumping Lunge (right leg-left leg= 1).
Workout starts at the cone. Start the timer. Begin 50 kraken burpees. When timer goes off, sprint to the other cone that is 50 yards away and continue with Kraken Burpees. For example, if you did 8 kraken burpees before the timer went off, when you get to the opposite cone, you start counting with the number 9. This continues until you finish all 50 kraken burpees.

After finishing 50 Kraken Burpees, run one lap (400 meters).

Upon completing 400 meters and returning to the cones, begin 50 BDE burpees. Same procedure as above. When you return, you start doing the BDE Burpees right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the BDE Burpees.

After finishing 50 BDE Burpees, run two laps (800 meters).

Upon completing 800 meters and returning to the cones, begin 50 Bonnie Blairs/Jumping Lunges (right leg-left leg = 1). When you return, you start doing the Bonnie Blairs/Jumping Lunges right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the Bonnie Blairs/Jumping Lunges.

After finishing 50 Bonnie Blairs/Jumping lunges, run three laps (1200 meters). You are done after completing 3 laps.

MARY: he forgave us again.

ANNOUNCEMENTS:
Have a good weekend.

COT:
Reading from Shield Lock Q1.7
Man hunts best in a pack

Eyes to the side have the animals that hide. Eyes up front have the animals that hunt.

Man’s eyes are up front. We are hunters not hiders. In fact, we are the apex predator of the Earth’s apex predators. But unlike the other hunters, our success is not based upon strength, speed or the size of our fangs. It is our ability to hunt together in a very complex way that puts man at the very top of the food chain. No other animal can do that.

Some animals, like wolves, do hunt in packs because they have evolved to be more successful that way. But their focus is solely on their prey, what they can see before them with their eyes up front. When they claim their prey it is distributed along a vertical pecking order starting with the alpha male of the pack.

The man-pack hunts differently. Instead of focusing solely on his prey, a man also works cooperatively with other men in the pack to see what might be behind him. He recognizes that his eyes up front can only see from 9 through 12 to 3 o’clock. He is blind to his Six unless another man watches it for him. After all, what good is the hunt if the hunter himself is taken by something that sneaks up on him from a place that he, by himself, cannot observe? No man can see his own Six.

Having hunted as a part of a Team, man also distributes the catch that way. Instead of a vertical distribution driven by status, man shares the bounty horizontally, in recognition of the value each Member brings to the overall success of the effort. The man who watches the Six is just as important as the one who throws the spear.

DATE: 2021-09-24
AO: Atlantis
Q: Infinity
PAX: Rogue, Bratwurst
FNGs: None
COUNT: 3
WarmUp: SSH, Don Quixotes, Beet Pickers, Air Squats, Michael Phelps, and LBACs with leg raised.

The Thang: Coupon Indian Run
Run around the waterfront in a line. Lead person carries a 20-lb wall ball and sets the pace. Every minute, the lead person hands the ball to the next in line and falls to the back of the line. Whenever we get through the whole line, use a minute to perform the following: 20 Merkins
20 Air Squats
20 CDDs
20 OH claps

Mary: Flutter Kicks, Upper Back Burners, and American Hammers.

CoT:
Matthew 6:7: “But when ye pray, use not vain repetitions, as the heathens, for they think that they shall be heard for their much speaking.” This applies to repetitions of an exercise: do not do vain repetitions Vain repetition = sacrificing form to get more reps
Rather, cut back on your reps if you need to modify the exercise.
This applies also in life—be genuine and put in a real effort rather than just putting in a show. Focus on self-improvement, not your vanity.

DATE: 2021-09-23
AO: Freestate
Q: Deagle
PAX: Horshack, CashOnly, ShowMe, Winston
FNGs: None
COUNT: 5
WARMUP:
SSH, Swingbillies, Hairy Rockets, Shoulder Taps, The Chinook, High Knees, Cherry Pickers, Windmills

THE THANG:
The plan was to IronPax, but due to the rain we played poker

MARY:
Oblique Crunches, Low Planks, Heels to Heaven + Flutters

ANNOUNCEMENTS:
Thirsty Thursday Happy Hour – Tonight at 6:30
And Happy Birthday to “The Boss”, celebrating 72 today… Respect!

COT:
Team demonstrated the “Fellowship” by showing up despite of the heavy rain

DATE: 2021-09-23
AO: Farm
Q: Infinity
PAX: Chile, Matthew – Running Man
FNGs: None
COUNT: 3
WarmUp: SSHs, Air Squats IC, Cherry Pickers IC, Don Quixotes, Merkins IC, and Mountain Climbers IC

The Thang:
Five Rounds of:
12 Burpees, 12 Box Jumps, and 30-sec Wall Sit
Four Rounds of:
12 Merkins, 12 Bonnie Blairs, and 30-sec Wall Sit
One Round of:
Mountain Climbers with feet on wall, 15-sec Al Gore, and 10 Tricep Dips IC Three Rounds of:
15-30 sec Balls to Wall, 15-sec Al Gore, and 10 Tricep Dips IC

Extended Mary
The Jamie: 20-sec Boat Pose, 20-sec In-and-Outs, and 20-sec Boat Pose 10 Nolan Ryans each side IC
15 Rosalita
15 Dying cockroach IC
15 Flutter kicks

Announcements:
Road cleanup next Saturday, Oct 2nd at 7:30am.

CoT:
We recalled the Blue Pill or Red Pill Moment from the movie “The Matrix” (https://youtu.be/zE7PKRjrid4). The Blue Pill is the choice of the easy, false life society would have us live. The Red Pill is the choice of the hard, true life of the high impact man (HIM).
The challenge is to choose the Red Pill and to keep taking it every day: The Daily Red Pill or DRP. This is how we fight back at what is trying to drag us down in life.