By an act of Congress in 1845, the first Tuesday following the first Monday in November was designated Election Day for future presidential elections. The first such election took place on November 7, 1848. So, as it is November 8, 2016 and it falls upon us to participate in our civic duty to vote today. But since many of our PAX well past our high school civic class, who can recite all 44 presidents in order (other than Socrates)? So I figured it would be beneficial to go back to HS civics class and at the same time work our brains and body at the same time.

So the Thang:
Mossy to industrial building parking lot and circle up for COP. Conduct a few 10 count exercises then define the lesson plan:

Assigned an exercise per president per term – tried to connect a theme between presidents name/tidbit with the exercise:

1. George Washington: Hero of Revolutionary War = 1 – burpee
2. John Adams: Father of the Navy = 2 – carolina dry docks
3. Thomas Jefferson: A great scholar and founder of UVA = 3 – smurf jacks
4. James Madison: Father of the constitution = 4 – merkins
5. James Monroe: Father of Foreign Policy = 5 – monkey humpers
6. James Quincy Adams: Son of our 2nd President = 6 – sprint to building and back 6xs
7. Andrew Jackson: 1st president to survive assassination = 7 – American hammers
8. Martin Van Buren: 1st president who was born in the US, loved drinking Champagne = 8 – burpees
9. William Harrison: Had the longest inaugural speech and 1st to die in office = 9 – Bobby Hurleys
10. John Tyler: 1st Vice President to become president due to death = 10 – shoulder taps
11. James Polk: Launched the Mexican War to get CA & NM = 11 – peter parker
12. Zachary Taylor: 1st President with no political experience, a war veteran = 12 – decline merkins
13. Millard Fillmore: Established trade with Japan = 13 – Makhtar N’Diayes
14. Franklin Pierce: Gave inaugural speech without any notes/script = 14 – parker peter
15. James Buchanan: Only un-married President = 15 seconds of honeymooner
16. Abraham Lincoln: Delivered the Gettysburg Address and stopped slavery =16 –LBCs
17. Andrew Johnson: Before politics was a tailor in Tennessee = 17 – plank jacks
18. Ulysses Grant: The hero of the Civil War = 18 – imperial walker
19. Rutherford B Hayes: Known as Rutherfraud = 19 – Russian twists
20. James Garfield: 2nd President to be assassinated = 20 – windshield wipers
21. Chester Arthur: Established the Civil Service Commission = 21 – air squared (people chair with clap)
22. Grover Cleveland: Served 2 terms non-consecutively = 22 – calf raises
23. Benjamin Harrison: Grandfather was the 9th President = 23 – Hydrualic squats (KneetarN’Diayes)
24. Grover Cleveland: Panic of 1893 produced a severe national depression = 24 – chinook squats (w Moroccans night club)
25. William McKinley: 3rd President to be assassinated = 25 – mountain climbers
26. Theodore Roosevelt: Established the National Parks and a great outdoorsmen = 26 – side straddle hops
27. William Taft: Weighed over 300 pounds (needed F3) = 27 – seal jacks
28. Woodrow Wilson: Signed the Treaty of Versailles = 28 – wide arm merkins
29. Warren Harding: Played poker and drank during prohibition = 29 – hello dolly
30. Calvin Coolidge: Known as Silent Cal = 30 – crunchy frog (X&Os)
31. Herbert Hoover: Was blamed for the Great Depression = 31 – squats
32. Franklin D Roosevelt: “The only thing we have and fear itself” = 32 – WW II situps
33. Harry S Truman: Dropped the Atomic Bomb and practiced the piano 2 hours a day = 33 – bombjacks
34. Dwight D Eisenhower: Ended the Korean War and established the National Highway system = 34 – calf step ups
35. John F Kennedy: Youngest elected President = 35 – flutter kicks
36. Lyndon B Johnson: Engaged the US in the Vietnam War = 36 – lunges (single leg)
37. Richard Nixon: Watergate & “ I m not a crook” = 37 – prison squats

We only got through President #37 before having to mossy back for COT
The remaining presidents and exercises on the lesson plan:

38. Gerald Ford: 1st President to hold office w/o being elected by the people = 38 – gas pump (LBC to Dolly)
39. Jimmy Carter: Was a peanut farmer = 39 – curb dips
40. Ronald Reagan: Survived assassination and oldest elected President = 40 – lunge right
41. George H Bush: Initiated Operation Desert Storm = 41 – lunge left
42. Bill Clinton: “I did not have sexual relationships with that woman” = 42 – head bob merkins
43. George W Bush: Lead war on Terrorism = 43 – gorilla humpers
44. Barack Obama: 1st African American President = 44 – ballerina (squat with calf raise)

Lots of complaining regarding the # of X/Os and Makhtar N’Diayes having to be done on the pavement, but looking back, should have shorten COP since this was an extended COP workout. Great work by the PAX. Everyone but Senator Tressel received an A+ on their test, he only received a D+ due to constant complaining.

As always an honor to lead. Welcome Deep Dish (FNG). A reminder as today is election day. For most of us, today is a challenging day and a difficult day in selecting who should lead this wonderful country of ours. But as David Chadwick preached on Sunday, it is our duty to vote for GOD. HE will have the ultimate power in the direction for all of us and that he is our sole leader. Trusting in him and his words will only make us, as an individual and as a nation, stronger.

Read the newsletter and F3 Xmas Party 12/17/16 – BE THERE!!!
Prayers were not captured on phone, so i apologize. Prayers to those said and un-said.

Class dismissed,
Trucker, PhD in nothing

16 men enjoyed absolutely perfect weather conditions on a Tuesday morning at the Ballroom.  Here is what they did.

The Thang:

Make a 4 x 4 formation and start with a dynamic warmup of arm stretches, back stretches, and leg stretches – keep moving….

We stayed in formation and did a slow jog to the far back parking lot of the distribution business park.  In this formation we did:  SSH x 20, Merkin x 10, IW x 20, Morrocan nightclub x 20, MC x 20, HOLD/left arm, left leg high/right arm, right leg high, 6″/reg/6″/reg/recover.

40 yard sprints: 50% effort x 2 times, 75% effort x 2 times, and 100% (sprint) x 2 times

Stay in formation for moderate Pushorama:

Merkins x 10, take a short break, diamond merkin x 10, , short break, widearm merkins, x 10 short break.  Do three sets total of that.

Stay in the 4 x 4 formation and Mosey to the grassy hill off of the main road for Jacob’s ladder.  Start with one burpee at the top and work up to 5 burpees.  Finish and plank at the bottom.

Back in formation and mosey to the warehouse just behind the Ballroom parking lot.  “Uh oh, i know what’s coming next, ” was heard as the double reataining wall came into sight.  No gentlemen, no wall climbs today!  We are staying moderate (unlike the Q last week who shall remain nameless, although some people call him Old Bay)

People’s chair, recover, bear crawl to the curb, crabwalk back, people’s char again with overhead hand claps.  Get back in formation and mosey to the grassy area in front of the Chicken Roaster.  The grass was pretty rough so we broke ranks and found a good spot to land.

LBC x 20, Elbows to Knees (like a slow Freddie Merc) x 20, Hello Dolly x 20

COT

NMM

YHC had not Q’d the Ballroom in quite some time and was very pleased to get the call from Change Order a few weeks back.  It was even better when the weather finally turned cool and dry after the all the weekend rain from Matthew.    Who hoo! – this is F3 weather!  Why the formation?  Not sure really – just wanted to stay closer together today and see if we could stay that way,  which we did for the most part.

This was a very simple workout – take a short run, repeat some simple exercises and do it again for 45 minutes.  YHC loves a moderate workout for a change of pace, and based on the big numbers that the Ballrooom pulls in, the local F3 contingent must feel the same way.  And, it’s always awesome to be joined by four more respects (Twister, Elmer, Rainbird, Ditchwitch) on any morning.

In COT, the group mentioned those affected by hurricane Matthew.  Our local Pax knew folks that had homes that, thankfully, were saved.    Those in Haiti were not so lucky.   We prayed or those having surgery.  Praises for those getting married, those celebrating wedding anniversaries.

Announcements:  Convergence on Oct 28, Topic: race relations

15 Ballroom Boyz gathered for a refreshingly cool morning of moderate dancing. Disclaimer was issued in earnest and the pax lined up for a crisscross applesauce run down to the furtherest lower lot at the bottom of the business park.

Warm-up

Pax circled up for a few words on our theme of the month: Mercy.

– SSH (IC) x20
– IW (IC) x20
– ==> Lunge walk for 10 yards, then mosey half way around lot
– Low-Slow Squats (IC) x20
– Windmills (IC) x20
– ==> Toy soldier for 10 yards, then mosey half way around lot
– Mountain climbers (IC) x20
– Peter Parkers (IC) x20
– ==> Bearcrawl for 10 yards, then mosey half way around lot
– Carolina Dry Docks (IC) x20
– 5 Burpees OYO

Mosey up to middle “flat” parking lot for railroad tracks (about 2 rotations through)

The Thang

Mosey to the parking lot below the COT area (with the double wall). Another quick word on Mercy, and Pax organized themselves into five groups of three for a few rounds of Tripple-Check.

– 1st person doing wall sit
– 2nd person exercise specified for that particular round (see below)
– 3rd person scaling walls, then running to the right, down around the stop sign, and back to his team
– rotation positions until all three pax in each group had done each exercise
– plank up when done with the specific round

We did a total of 5 round, with the “specified exercise” being the following (one for each round)

– LBCs
– Merkins
– Squats
– Flutters
– Calf raises

After all 5 rounds, pax scaled wall one more time and circled up for a little Mary in the COT area.

Seniors choice for ab work:

– LBCs
– SSH
– American hammers

Time’s up. COT.

Naked Man Moleskin
YHC has a special affinity for the Ballroom because of the #HIMs that post there, and because the scaling wall is a real treat. This morning was no exception, and we had the bonus of FNG “Bait Shop” joining us (excellent work!!!). Add in the absolutely perfect weather, and we had a recipe #awesomesauce. It was a privilege leading the workout, and YHC appreciates the opportunity (thanks for scheduling me, ChangeOrder).

During the workout, we discussed the monthly theme of Mercy. For YHC, mercy is a little more difficult to grasp than the other two of the trifecta: justice and grace. Mercy is not giving something when it is deserved (like punishment, retribution, or hell). Mercy is a sense of empathy or pity. But it is something we do, not just something we feel. It is a sense of pity, plus action. Many cultures, including that of the Romans, and that of ours today, see mercy as weakness. I suspect this is due to the competitive, prideful nature of society, which focuses on sports, shocking media, and a worldly definition of “success”. Name 5 great movies about mercy. I can’t.

We as follower of Christ are to have a different perspective of mercy. Greg Laurie said “Sometimes we think people who are quick to condemn are very spiritual. But it is actually quite the opposite. When you truly are a spiritual person, when you truly are a godly man or woman, then you will be a merciful person—not a critical or condemning one.”

In Chicken Hawk’s Mercy theme document, he says something that really stuck with me. “Don’t be mistaken by the reality that the person you are called to have mercy on does not deserve it.” I dare you to really thing about this next time you get in your car and drive somewhere.

As a final thought – The theme-of-the-month concept and document that Chicken Hawk puts together every month is truly a fantastic resource for all Pax. I strongly encourage everyone to take advantage of this. Read it, print it up, discuss it with your wife and/or family, and tape it to the refrigerator. There is no excuse not to. It couldn’t be teed up any better.

Aye!
-old bay

14 strong at The Ballroom with Barry Manilow … what to do? … When in Rome …

Disclaimer complete and a cool(ish) breeze in the air, 14 strong were ready some moderate fun at The Ballroom. I scoured the exercises for every celebrity music and dance appearance I could find, and even made a few up.

The Thang,

mosey 1/2 way down the hill, circle up, 10x imperial walker, 10x windmill, 10x squat, 10x merkins

mosey down to the circle, circle up, 10x hillbilly walker, 10x cherry picker, 10x monkey humpers, 10xCDD

mosey to the bottom lot for Patrick Swayze (not the Roadhouse Swayze, not Point Break Swayze … yes, Dirty Dancing Swayze) … back and forth in the lot … Karaoke L, Karaoke R, butt kickers, graceful high knees, backwards run with arms out waiting for Jennifer Gray (or Anchorman) to jump in them, and back down with a power-skip

10 count before a Jonah Hill OYO … 3x broad jumps, 3x merkins, 3x broad jumps, 3x merkins x 7 times each for 21 of each (ala 21 Jump Street)

mosey 1/2 way back up the hill and circle up for a Matt Foley IC … 1x squat with arms out (optional, yell about living in a van down by the river), 4x Dying Cockroach, 2x squats, 8x Dying Cockroach … up to 5x and 20x

mosey up to the grass near the to parking lot, 10x Makhtar N’Diayes, 10x Kneetar N’Diayes

mosey to the side driveway just below the parking lot, 5x bombjacks, bear crawl up to the lot, 5x donkey kicks, walk back down to the side drive, 5x bombjacks, bear crawl up to the lot, 10x alternating shoulder taps

mosey to the other end of the parking lot, circle up, a minute or so of Grateful Dead IC, 10x Freddie Mercury IC, 10x Travoltas IC, 5x Diamond David Lee Roth Burpees OYO

mosey to the small lot before the wall, inchworm from one side to the other, lunge walk back, toy soldier across, windmill walkers back … circle up for 10x flutters, 10x LBCs and 10x box cutters

over the wall and back to COT, announcements, prayers and praises, honored to lead a solid group.

Looks like we made it,

Barry Manilow

Quick Disclaimer, Today focused on form. Start off doing each exercise to good form. Your are out here to get better. Will not get better by doing it half way.

Mosey – Butt Kickers, High Knees, Shuffle, Karoke
COP
20 SSH
10 IW
10 Windmills,
10 Moroccan Night Club
15 LBC’s
10 12 count Merkins
(lower in 4 ct down, hold at bottom for 4 counts, raise back up in 4 counts)
10 12 count Squats
20 Mtn Climbers
15 Freddie Mercuries – Straighten your legs out at the bottom.
10 Release Merkins

How is everyone’s form? Are you holding true to it? How about life outside F3?
Are you pushing yourself to be the best Husband, Father, Son, Brother or are you going through the motions hoping that you will get better?

10 12 count Lunges ea Leg
20 Peter Parker’s
15 Loungers
10 Dips
10 Straight Leg Squats
20 Parker Peters
15 Hello Dollies
10 12 count CDD’s
10 Side Lunges
20 Ski Abs
Mosey to Wall for Wall sits
Mosey to COT

Several Announcements – Read the newletter, Love Week (Check it out)

Always a pleasure to lead and be motivated by everyone. You all make me better!