Author name: Alan Jackson

BOMBS for the new year

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QIC- Chattahoochee

14 HIM beat the fartsack and made it out for the first Saturday workout for 2021. All though there was some chatter among the packs and maybe a couple jokingly threats of bodily harm to the Q we all made it through to look forward to many more beatdowns in the upcoming year

Warm-o-Rama- 30 SSH, 25 Windmills, 20 Imperial Walkers, 20 Cherry pickers, 20 Smurfjacks, 20 MNC all IC.

The Thang- Mosey to the old NAPA for a short pain station stop 10 Jimmeny Crickets,and a Toy Soldier set 40 LBCs, 20 E2KS each side, 15 big boys. Back to a Mosey to the school for some BOMBS partner up PAX #1 runs from end sidewalk to center sidewalk of front schoolyard and back while PAX #2 performs excercises then switches out until team reaches said number of excercises combined as a team

50 burbees, 100 overhead hand claps, 150 Merkins, 200 bigboys, 250 squats. All PAX held plank until 6 was in.

BOMBS were followed by a short 3rd F then a nice friendly mosey back to the AO. Once we reached the AO and fireplex demonstrated his dancing abilities thanks to music from the gentleman on the Harley. we finished up with a round of HOWLING MONKEYS all PAX held monkey humper position while all PAX 1 at a time performed 10 monkey humpers

3rd F Proverbs 27:17

Iron sharpens Iron so one person sharpens another at f3 first state the Q is physically sharpening all PAX that post in return all those PAX are sharpening the Q’s leadership abilities. At the end of the beatdown we all come together in a COT were we all come together and sharpen each other physically, mentally and emotionally

Post veterans day beatdown

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QIC- Chattahoochee

11 Him braved the warm rainy November weather for a post Veterans day beatdown

Warmup- 30 SSH, 20 Windmills,15 squats,20 alternating shoulder taps, 20 cherry pickers all IC.

The Thang,

Mosey up mulberry st. to the fishing pier

25 merkins, 25 dying cockroaches IC, 25 American hammers,6 burpees

Mosey to chestnut st and down to firehouse

25 merkins, 30 flutterkicks IC, 25 American hammers, 6 burpees

Mosey up Union st. to front of library short break for 3rd F on the history of Veterans day

25 Merkins, 30 hello dollies IC, 25 american hammers, 6 burpees.

Mosey to CHOP for Numberama, Name-o-rama and COT

Body builder

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QIC Chattahoochee

15 HIM posted on this nice cool fall like morning for a warmup VQ from Woodstock and a Chattahoochee beatdown

Woodstock Warm up at the CHOP my old memory cant recall exactly what we done anyway the beatdown as follows

Mosey to historical society lot

10 OYO 8 count body builders followed by a round of Capt. Thor 1:4 ratio bigboy situps / american hammers all the way up to 10/40

Mosey down the governor’s walk to fishing pier parking lot

Aiken legs 20 squats, 20 boxjumps, 20 lunges, 20 split Jack’s

Bear crawl length of parking lot

Mosey to HOB entrance for a few merkins

15 merkins, 15 wide arm, 10 diamond, 10 ranger, 5 hand release

Mosey back to CHOP just in time for numerama, nameorama and COT

BOMBS THE SEQUEL

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QIC- Chattahoochee

8 HIM beat the fart sack for a little fun at the county seat on a beautiful but slightly chilly morning.

Warm-up- 25 SSH, 15 Smurfjacks, 20 Windmills, 15 Annie’s, 20 Cherry pickers,

Buttkickers halfway around circle Toysoldiers the other half.

Mosey to school for BOMBS

Split up into 2 man teams 1 pax does exercise the other mosey’s half way across school yard Nur’s back as a team 50 Burbees, 100 overhead arm claps in jackwebb position, 150 merkins, 200 bigboys, 250 squats

Mosey to library- Lt. Danger across parking lot Lunge walk back.

Mosey to Armory- Toy soldier set 50 LBCs, 25 E2Ks, 15 bigboys.

1 set of Aiken legs 20 Squats, 20 box jumps on step, 20 Lunges, 20 Splitjacks.

Mosey back to the AO for number-rama, name-o-rama and COT

Dreary day beatdown

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QIC- Chattahoochie

6 HIM beat the fartsack and endured the raindrop to post at the aegis for a little stroll out to rt 113 and back

Warm up- 25 SSH, 20 Windmills, 15 Seal jacks, 15 Cherry pickers, 15 Smurf Jacks all in cadence

The Thang- Mosey out west market street to rt113 M&T parking lot for the first pain station

20- Bobby Hurleys

20 Merkins

Captain Thor- 1 Big Boy 4 American Hammers 1:4 ratio up to 10:40

Mosey thru Parking lot to side street and back to Georgetown middle school

for 2 rounds of BLIMPS across front school yard.

5 burpees

10 walking Lunges each leg

15 Imperial walkers 4 count

20 Merkins

25 Plank Jacks

30 Squats

Mosey back to the circle for (5) 8 count body builders

(1) Squat, (2) legs out to plank position, (3)/(4) Merkin, (5)/(6) Plank Jack, (7) Legs back in to Squat position, (8) stand back up.

Dragon Crawl 1/4 way around circle, bear crawl 2nd 1/4, crab walk 3rd 1/4 duck walk 4th 1/4

Followed up with number rama, Name-o-rama and COT

3rd F borrowed from the Q source

Men hunt best in a pack.

Eyes to the side have animals that hide

Eyes to the front have animals that hunt

mans eyes are up front. We are hunters not hiders in fact we are the aoex predator of the worlds apex predators. but unlike the other hunters are success is not based upon our strength, speed or size of out 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 hunt in packs because they have envolved to be more successful that way, but their focus is based upon their prey, what they see before them their eyes are 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 on its prey a man works cooperatively with other men in the pack to see what may be behind them he realizes that his eyes up front can only see from 9 through 12 to 3 o’clock he is blind to his 6 unless another man watches it for him. After all what good is the hunt if the hunter himself is taken out from something that sneaks up on him from a place that he himself can not observe. no man can see his own 6. having hunted that way as part of a team man also distributes the catch that way. instead of vertical distribution driven by status man shares the bounty horizontally in reconition of the value of each member brings to the overall success of the effort. the man that watches the 6 is just as important as the man that throws the spear.

Gifts around the block

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13 HIM beat the fartsack and posted at the CHOP on this nice brisk morning for a little 4X4 action around the block 4 corners 4 exercises per corner. Transition between corners varies. Oh and Chappie made it back from picking up his 2.0 just in time for the name-o-rama and COT.

Warm-up- 25 SSH + 10 more just because, 20 Windmills, 20 Mountain Climbers, 20 Cherry Pickers, 20 MNC.

The Thang- Mosey to dental office –

20 Merkins, 20 Widearm Merkins, 15 Diamond Merkins, 15 Ranger Merkins.

Lt. Dan to first light pole mosey to shipbuilders.

30 LBCs OYO, 25 Flutterkicks IC, 20 Freddie mercuries IC, 15 big boys OYO.

Bear crawl down mulberry street to first light pole mosey to Drs office.

20 Imperial walkers IC. 20 Squats, 20 lunges 10 each leg, 20 monkey jumpers. I believe some pax performed a few extra monkey humpers to entertain a lone car going by and some how we ended up with 10 bombjacks at this stop.

Mosey on to final corner at union street.

20 American hammers, 20 mountain climbers, 20 splitjacks and everones favorite gift was 10 hand release burppes.

Mosey back to CHOP for a stop at the wall.

Wall sit with 10 overhead clamps

Balls to wall 10 Australian mountain climbers IC.

Wall sit with 15 overhead hand claps

After all that Christmas eve fun we still had time for a few minutes of Mary which indo not recall what exactly consisted of.

Finished up with Number-rama

Name-o-rama along with giving our FNG his F3 nickname welcome Phyfe and ending with the COT.

PRE-GOBBLE WOBBLE

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QIC: CHATTAHOOCHEE

8 PAX posted on this cool breezy morning for a pre thanksgiving beatdown to work up an appetite followed up by a little fellowship and coffeteria plenty of laughs and oh the stories that were .

WARM UP– 25 SSH, 20 WINDMILLS, 20 IMPERIAL WALKERS, 20 CHERRY PICKERS ALL IN CADENCE 15 BIG ARM CIRCLES FOWARD 15 BIG ARM CIRCLES BACKWARDS OYO.

THE THANG– THE Q TRIED SOMETHING A LITTLE DIFFERENT THIS MORNING AND ANNOUNCED THAT ANYTIME DURING A MOSEY ANY PAX CAN YELL DROP AND GIVE ME 5, 10 OR 15 MERKINS. THIS STARTED OUT PRETTY STRONG DURING THE FIRST MOSEY BUT SLACKED OFF A LITTLE AFTER THE FIRST PAIN STATION. I DID LOSE COUNT BUT PLENTY OF MERKINS WERE DONE.

MOSEY TO THE FISHING PIER,

1st PAIN STATION BEAR CRAWL THE LENGTH OF PARKING SPACES EXCLUDING THE HANDICAP SPOTS, 25 DIPS ON BULKHEAD, 25 DERKINS ON SAME BULKHEAD, TOY SOLDIER SET 35 (LBCs) 25 (E2Ks) EACH SIDE, 15 (BIGBOYS), 25 SQUATS

MOSEY TO STRAWBERRY ALLEY,

2ND PAIN STATION HEY THERE’S A WALL WE HAVE NOT USED YET ALL PAX HAVE A SEAT AGAINST THE WALL WHILE PAX INDIVIDUALLY PERFORMED 5 TEXT BOOK BURPEES SOME OF US MAY HAVE BEEN GLAD THERE WERE ONLY 8 PAX A SHORT BREAK FOR A LITTLE 3RD F.

MOSEY TO THE PARK

3RD PAIN STATION 15 STEP UPS EACH LEG ON BENCH, PAX WORK CAPT. THOR WHILE 2 PAX AT A TIME MEET DO A MAX SET OF PULL-UPS ON THE HUMBLING RINGS.

MOSEY UP THE HILL AND BACK TO THE CHOP JUST IN TIME FOR 4 MINUTES OF MARY.

THE FIRST THANKSGIVING WAS A 3 DAY FEAST FOLLOWING A SUCCESSFUL HARVEST. NATIVE AMERICANS AND PILGRIMS FROM THE MAYFLOWER COME TOGETHER TO CELEBRATE HEALTH AND HARVEST. WHEN WE SAY THANKSGIVING WE ARE SAYING THANK YOU TO ALL THE PEOPLE THAT HELPED MAKE AMERICA THE PLACE IT IS TODAY. KEEPING WITH THAT I WOULD TO SAY THANK YOU TO ALL THE SERVICE MEN AND WOMAN, POLICE FIRE AND EMS THAT CONTINUE TO MAKE AMERICA WHAT IT IS TODAY.

AS YOU ANTICIPATE TIME WITH YOUR LOVED ONES AND A DELICIOUS THANKSGIVING MEAL TAKE TIME TO REFLECT ON THE HOLIDAY AND HOW YOU CAN MAKE IT MEANINGFUL. THANKSGIVING IS FULL OF WAYS TO NURTURE GRATEFULNESS, EXPRESS GRATITUDE TOWARD GOD AND CELEBRATE A MEMORIAL HOLIDAY. DISCOVER HOW TO GO BEYOND FOOD AND FOOTBALL AND GLORIFY GOD ON THIS THANKSGIVING DAY. BE CAREFUL THAT YOU DO NOT TAKE THE DAY AND LEAVE OUT THE GRATITUDE, GRATITUDE UNLOCKS THE FULLNESS IN LIFE. IF THE ONLY PRAYER YOU SAY IS THANK YOU THEN IT WILL BE ENOUGH AND REMEMBER THANKSGIVING IS A TIME OF TOGETHERNESS AND GRATITUDE.

Frosty beatdown

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QIC- Chattahoochee

8 HIM braved the cool frosty weather this morning and posted at the circle for a little fun

Warmup- 25 SSH, 25 Windmills, 15 smurfjacks, 15 cherry pickers, 15 seal jacks, 15 MNC,

The Thang, nice friendly mosey to the fro t yard of Georgetown middle school and started off there with a round of BLIMPS

5 burpees (handrelease)

10 lunges each leg

15 imperial walkers (4 count)

20 Merkins

25plank Jack’s

30 squats

Then we near crawled to the first sidewalk for a super toy soldier set

50LBCs, 30E2Ks each side, 20 big boys

Lt. Dan to next sidewalk for 30 hand release merkins.

Crab walk to next sidewalk for 20 Bobby hurleys.

Mosey back to beginnings for a few capt thors 1:4 ratio big boys to american hammers only went to 5/20. After this we took a short break for a little 3rd F followed by another Mosey to Georgetown Armory steps for a round of Aiken legs 20 Squats, 20 box jumps, 20 lunges each leg, 20 split Jack’s, followed by another set of Capt. thor. Same as the last one followed up by by rinse and repeat on the Aiken Legs. From there we took a mosey to the front pad of Georgetown fire company for a round of Howling monkeys each Pax held their own ankles while we went around circle individually 10 monkey jumpers while all pax held start position. Since we were in front of camera fireplex requested something manly so we added 20 merkins in cadence. Then the one last mosey around the block just in time for 8 mins of mary. To old to remember what all that consisted of but we did get thru 7 pax each adding their own little bit to the ending of the beat down.

Finished up with count-o-rama, name-o-rama and COT.

Pulled the 3rd of from Q source

A man’s right relationship with himself, his fitness begins with his body because it is his most fundamental piece of physical equipment. A man must get it and keep it in the normal upright position at all times if he wants to be effective. In fact because preparedness requires him to be ready for the unexpected. ( not just to get ready for the expected) the him is focused on gradually but consistently accelerating his fitness level rather than merely staying in shape. Staying in shape is what amateurs try to do. These fragile bodies of ours are what we are given to house our souls. Life the thing so precious to each person that he will fight tooth and nail to preserve it. Is contained within this bag of muscle, flesh and bones we call the body. How can the soul prepare if the body withers and wither it will if we dont put it in motion against continually steeper hills and heavier rock. The body is made to be used. Let it fallow and it will not produce a good crop. But if it is well plowed and carefully tended the result will be a bounty of preparedness.

343

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To start of I would to welcome FNG Jay Baxter. ( QUATTRO) to his first F3 beatdown

QIC- Chattahoochee

Warm up – 20 ssh, 20 windmills, 20 imperial walkers, 20 MNC

The THANG- mosey down to food lion to the grass lot behind the former donut shop. 343 firefighters lost there lives on sept. 11th 18yrs ago due to the terrorist attacks on the WTC. To honor that sacrifice we will started the beatdown with different exercises that will equal up to 343 reps

50 squats

50 LBCS

50 alternating lunges

50 alternating shoulder taps from the plank position.

50 american Hammers

50 merkins

20 Bobby hurley’s

23 burpees

After the 343 there happened to be a nice lonely wall right beside us all pax had a seat on the wall will each pax individually done 15 overhead hand claps 1 at a time

Followed this up with a toy soldier set.

30 LBCs/20 E2ks each leg/15 big boys

Then we took a nice mosey back to the AO for a short round of mary.

Finished up with count=0=rama, name=0=rama and giving the FNG his F3 nickname finally ending with COT.

Cooper Suicides

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QIC- Chattahoochee

8 HIM including a visitor (Longhaul) from Lehigh Valley posted at the CHOP for a beat down on this muggy Thursday morning

Welcome Longhaul to F3 first state great having you stop by a visit for my Q RESPECT RESPECT to you and Wildwing

WARMUP- 22 SSH, 22 Windmills , 22 seal jacks, 22 cherry pickers, 22 MNC

The Thang- Mosey to foodlion parking lot for a modified Sheldon Cooper

Start out at west side of parking lot mosey to center line of first set of parking spots return to start 10 Burpees, 10 squats, 10 merkins, 10 big boy sit ups.

Mosey to 2nd line return to start 9 burpees, 9 squats, 9 merkins, 9 big boys

Mosey to 3rd line return to start 8 burpees, 8 squats, 8 merkins, 8 big boys

Mosey to center island and return to start for 7 of each excercise

You get the idea after center island work your way back to first line then back up until everyone got down to 1 rep of each excercise

After completing all rounds mosey back to the CHOP for 1 final Ab excersise 22 flutter kicks IC

Number-rama Name-0-rama and COT followed the beatdown with a group pic for war daddy Longhaul to take back north with him

All excercise that were IC went to 22 Reps in remembrance of the 22 veterans a day that fall to suicide hopefully that number has dropped dramatically in the past few months

3rd F was short and sweet a quote by Teddy Roosevelt taken from the book Pale horse that I am reading

( There is little use for the being whose tepid soul knows nothing of great and generous emotion, of high pride, the stern belief, the lofty enthusiasm, of men who quell the storm and ride the thunder.

I believe this quote fits right in with F3 with the storm being beating the fartsack in the gloom and we ride the thunder of the Qs beatdowns when we post

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