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MANNING UP CANDU

QIC: Candu

Date: 06/13/2019

PAX: Skitch, Ringwald, Sidekick, Iron Butt (Respectx2), Hobo, Prosciutto, Dirk, Goose, Flemish, Moneyball, Blindside, Chief, Sunshine, Sunburn, FNG-Bedpan

AO: Hill City

Conditions

SealSH x 15 IC

Forward Fold x 10 IC

Third Grade Exercise x 10 IC

Willie Mays Hays x 10 IC

One Legged Bulgarians x 10 OYO

SealSH Claps x 15 IC

Mosey to Manning

The Thang  – Manning Up

Partner up with like skill levels

Run Manning together, to the top

Goal is not to stop or walk

Just keep running

At The Top

10 ea partner crab dips

10 ea Wheelbarrow derkins

Run down Forest

Optional Pull Ups to failure

Mosey Down Kent

At Bottom

Incline Merkins x 20

Dips x 20

Wait on Pax

Rinse & Repeat

3rd round- run down Forrest Ave back to Blue Rhino for Mary

Flutter Kicks x 15 IC

Heel Touches x 25 IC

LBCs x 15 IC

COT

Human Ingenuity has changed the definition of Manning Up. Most often, Manning up mentally, emotionally, & spirituality are more critical to our lives than the Manning Up of men before us. However, the mental Manning Up is the spark that ignites all other man ups in our life. The mental Man Up is the initial man up. Master your mental man up.

Mumble Chatter

Iron Butt literally drove his wife to Manning St. to show her what he’d accomplished

#proudhusband

Blindside wife still cancer free!

Recent Backblasts

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    Personal Best Mile – Candu – 05/22 (Lions Den)

    QIC: Candu

    Date: 05/22/2019

    PAX: The Count (Respect x2), Sunburn (Respect), Whittler, Fissure, ThreeSkin

    AO: Lions Den

    Conditions

    Right Nice, lotta runners to compete with though

    COP

    Forward Fold x 10 IC

    Third Grade Exercise x 10 IC

    Willie Mays Hays x 10 IC

    Imperial Walkers x 10 IC

    LBACs x 10 IC

    Reverse x 10 IC

    Slomerkins x 10 IC

    Warm-Up Lap

    High Knees

    Butt Kickers

    Karaoke

    Other side

    Strides

    The Thang

    PR Red Bank Relay Mile Edition

    4 Laps – all ya got!!!!

    The Other Thang

    Groups of 3

    One HIM runs the track, the other HIM does lateral pulls, the other HIM does stadium jumps. Stay at your station til the next HIM arrives, then bolt!

    MARY

    Hollywoodz x 10 IC each side

    Heel Touches x 20 IC each side (Fissure cadence)

    COT

    Lots of F3 workouts don’t necessarily allow for PR. When given notice upfront about a certain task at hand with a defined criteria and end goal, F3 men should come prepared.

    1 mile, plenty of notice. The 3rd Quarter often determines the outcome of competitions. The 3rd Quarter of a mile lap is the hardest. Freed To Lead says F3 is to support men in the 3rd Quarter of life. We’ll do it again in the fall, you’ve been warned!~

    Moleskin

    Fissure had trouble hanging after he pranced around the track 4 times. It was a good twerkout

    News

    Ooltewah is up and running!

    Recent Backblasts

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      Landfill – Candu (05/04) 21 Burpees for Riley Howell

      QIC: Candu

      Date: 05/04/2019

      PAX: VSquared, Hobo, Sunburn (respect), Skitch, FNG-Lord Lindsay, Ironbutt (respect x2)

      AO: The Landfill

      Conditions

      Kinda greasy 

      COP

      Forward Fold x 10 IC x 2

      Willie Mays Hays x 10 IC

      Third Grade Exercise x 10 IC

      Shoulder Press x 15 IC

      Seal Jacks x 15 IC

      Snookis x 15 IC

      Moroccan Night Clubs x 15 IC

      Reverse LBACs x 15 IC

      LBACs x 15 IC

      Mountain Climbers x 15 IC

      Slow Squats x 15 IC

      Bulgarians x 10 each leg IC

      Skater Jumps x 10 each leg OYO

      The Thang

      Everyone grab a medium sized rock and head down to the playground

      If you finish early, knock out pullups – bounce in place while you recover

      Once another Pax finishes too, assisted once warranted

      Rock Curls x 50 ea

      Bear crawl hill, mosey back down

      Split Leg Lunges on tables (25 each leg)

      Mosey around playground & picnic area

      Dips x 50

      Bear Crawl hill, mosey back

      Rock Rows x 50 ea

      Mosey playground & picnic

      Squats x 50

      Swing Curls x 50 ea

      Bernie hill, mosey back

      Swing Rows x 50 ea

      Bear Crawl hill, mosey down

      21 Riley Howell Burpees OYO

      Stretching cool down

      COT

      Patience, understanding, compassion ——–> Your attitude towards others

      Moleskin

      Pretty neat having Skitch & Hobo’s father there. With Sunburn and Ironbutt also present, 3 families of multi-generation F3ers were present (tho not all generations)

      News

      No news is good news!

      Recent Backblasts

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        Armstrong’s Summer Slay Sesh Part I

        QIC: Candu

        Date: 04/16/2019

        PAX: Dirk, Sunburn (Respect), Ascot, Roadhouse (Respectx2), Vila, Ducktales, Iron Butt (Respectx2), She Shed, Sidetrack, Whoopy, Pink Eye, Prosciutto, Whittler

        AO: The Boneyard

        Conditions

        Frickin’ awesome

        COP

        Mosey to front parking lot, circle up

        SSH x 20 IC

        Seal Claps x 20 IC

        SSH x 15 IC

        One Legged Bulgarians- extending both arms 10 each leg OYO

        SSH x 15 IC

        Squats x 10 IC

        Shoulder Presses? Maybe LBACs? Moroccans?

        Everyone got warm and that’s the most important part

        Bus Burpees x 5 x 3?

        SSH x 10 IC

        The Thang – Armstrong’s Summer Slay Sesh Part I

        Mosey back to workout area

        Partner Up > Rotate In & Out of the following stations > 2 minutes on, 30 seconds off

        Dips

        Pull Ups

        Chin Ups

        Lateral Pulls

        Leg Raises

        Balance squats

        Elliptical

        Bicycle

        Arm Rotator Machine Thingy

        Incline Press

        Rinse & Repeat in 30 second intervals w/ a 5 second break

        Not real sure if we Maryed

        Tiiiiiiime

        COT

        Call yourself out if you need to. Make sure the Pax knows you want and need to be held accountable. Candu fartsacked twice the week before without kids. NO excuses. Candu also went 4 for 4 the week after. Getting my shortcomings off my chest helped. Be honest with yourself and with your support network. It’ll help you bounce back!

        Moleskin

        The Summer Slay will only get better. Just you wait. Get me back on Boneyard Q, V Squared!

        News

        No news is good news!

        Recent Backblasts

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          A Heady Hill Shake for your Heart’s Sake

          QIC: Candu

          Date: 04/02/2019

          PAX: Belly Roll, The Count, Skitch, Prosciutto, Hobo, Back Pew, Peanuts, Whittler, She Shed, Sunshine, FNG-Red Tees

          AO: Hill City

           

          Conditions:

          Shirt came off in the 4th quarter, Count requested?

           

          COP

          Mosey to Great Ball

          Good Morning Sunshine x 10 IC

          Willie Mays Hays x 10 IC

          Forward Fold Hold x 10 IC

          SSH x 15 IC

          LBACs x 10 IC

          Reverse x 10 IC

          Shanooks x 10 IC

          Shoulder Press x 10 IC

          Plank x 10 IC

          Slow Merkin x 10 IC

          The Thang – 

          Mosey to Renaissance Pavilion & Mt. Midoriyama

          Partner Up – one partner runs, other partner stays in Pavilion using picnic tables to complete the following until other partner returns

          Dips

          Decline Merkins

          Decline Carolina Dry Docks

          Dips

          Incline Merkins

          Incline Carolina Dry Docks

          Wall Sit

          Calf Raises

          JAIL BREAK!

           

          MARY – in the grassy knoll

          Hollyw00dz right side x 10 IC

          Hollyw00dz left side x 10 IC

          Heel Touches right side x 25 IC

          LBCs x 20 IC

          Tiiiiiiime

          COT

          Stay on your FNGs – get them back. No one hit wonders! Glad to have Belly Roll back. Stay on your 2019 goals, too!

          Moleskin

          Thought I heard the Count ask me to shed my shirt, I obliged. 

          News

          Candu will be at The Boneyard on Tuesday, by God!

          Recent Backblasts

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            REVERSE Red Bank Relay

            QIC: Candu
            Date: 03/06/2019
            PAX: Milkman, Fissure, She Shed, Peanuts, Whittler, The Count (respect), Laces Out (respect), Ringwald, Jabooti
            AO: Lions Den

            Conditions: On point

            Disclaimer Disclaimed

            Mosey Warm-Up lap around track

            Good Morning Sunshine x 10 IC (2 count)

            Willie Mays Hays x 10 IC

            Forward Fold x 10 IC

            Abe Vigoda (slow windmill) x 15 IC

            One Legged Bulgarians x 10 each leg OYO

            Slow Squat x 20 IC (3 down, 1 up)

            Split Leg Slow Lunge x 10 each leg IC, (3 down, 1 up)

            Maybe some shoulder stuff

            The THANG

            REVERSE Red Bank Relay

            Partner Up

            One partner runs a lap, other partner performs the following exercises

            • Rear Leg Raised Reverse Lunges (switch legs halfway- watch flashlight!)
            • Vertical Pull-Ups = Facing You to Failure, Facing Away to Failure, Hands Together One Facing One Away to Failure, HANG – DON’T Let go until they return!!
            • Stadium Jumps OYO (be careful, take your time down the stairs)
            • Decline Merkins / Upside Down Frogs

            MARY

            • Hollyw00dz right side x 10 IC
            • Hollyw00dz left side x 10 IC
            • Heel Touches each side x 15  IC

            COT

            Still haven’t started a 2019 goal? DO IT, Get started, Take The Leap, the first step is the hardest. Kinda like the first cut is the deepest

            Example: one of my 2019 goals is to be more timely on backblasts

            STILL A WIP for Candu

            Moleskin

            I lost my keys behind the tire well and kinda wigged for a minute. Only highlight I can recall

            News

            No news is good news

            Recent Backblasts

              Posted on

              Candu – The Huey (03/28) – Soddy Daisy Swap

              QIC: Candu
              Date: 03/28/2019
              PAX: Hasbro, Ducktales, Geek Squad, Milkman
              AO: The Huey

              Conditions

              Pretty Groovy

              COP

              Mosey Warm-Up lap around track

              Good Morning Sunshine x 10 IC (2 count)

              Willie Mays Hays x 10 IC

              Forward Fold x 10 IC

              Abe Vigoda (slow windmill) x 10 IC

              Slow Squat x 20 IC (3 down, 1 up)

              Slow Lunge x 10 each leg IC, (3 down, 1 up)

              LBACs x 10 IC

              Shanooks x 10 IC

              Shoulder Press x 10 

              The Thang

              Soddy Daisy Swap – running opposite direction around the track

              Exit back side of pavillion, take 90 degree right, run track, jail break down the straight concrete path to front of pavillion

              Partner Up – one partner runs, other partner completes the following until other partner returns from run.

              Dips

              Decline Merkins

              Decline Carolina Dry Docks

              Dips

              Incline Merkins

              Incline Carolina Dry Docks

              PAX returns

              One partner wall sits – other partner lunges to end of pavillion, shuffles back

              One partner wall sits – other partner bear crawls to end of pavillion, shuffles back

              COT

              Candu just got married.

              Decided to ask PAX for 1 piece of marriage advice per PAX.

              Build interlocking bridge. Patience & Listening. Don’t sweat the small stuff / choose battles wisely. Don’t be afraid to ask for help & keep God where He should be. Learn dat luv language!

              Thanks for the advice fellas! Amazing how quickly life gives you opportunities to heed the advice of each one of you.

              Moleskin

              Running isn’t Hasbro’s favorite

              News

              Recent Backblasts

                Posted on

                Hustle That Hill

                 

                QIC: Candu
                Date: 02/05/2019
                PAX: Deep End, Goose, Gisele, Hobo, Iron Butt (respect x2), Fissure, Flemish, Free Candy, Laces Out (respect), Moon Dance, Picasso, Pink Panther (respect), Prosciutto, Roadhouse (respect x2), Sidekick, She Shed, Sunburn, Sunshine, The Count (respect x2), Threeskin, Venus, VSquared, Whittler
                AO: Hill City

                55 degrees of the 5th day of February had everyone feeling frisky

                I am Candu. I am on Q today. I am not a professional, You’re here on your own will. Push yourself, don’t hurt yourself. Modify if necessary. We’ll help you back to your car if something happens.

                COP

                Mosey to Circle of Pain (can we a legit name for this awesome place, please?) Someone make a poll. DO SOMETHING
                Good Morning Sunshine x 15 IC (2 count)
                Willie Mays Hays x 10 IC each side
                Sean McVeay (slow bend over touch your toes) x 12 IC x 1 IC
                Abe Vigoda (slow windmill) x 15 IC
                SSH x 20 IC
                One Legged Bulgarians x 10 each leg OYO
                Slow Squat x 20 IC (3 down, 1 up)
                Split Leg Slow Lunge x 10 each leg IC, (3 down, 1 up)
                SSH x 15 IC
                Slow Merkins (3 down, 1 up) x 15 IC
                Plank Jacks x 15 IC
                Shoulder Taps x 15 IC
                Slow Tricep Dips x 15 IC (3 down, 1 up)
                Slow Decline Merkins x 10 IC (3 down, 1 up)
                Slow Incline Merkins x 10 IC (3 down, 1 up)

                The Thang

                The Thang – Hustle That Hill
                Partner Up
                Partner 1 Sprints up the Hill > Partner 2 holds a squat > Partner 1 reaches the top, descending job> Partner 2 does squats  > Partner 1 stops when Partner 2 returns
                Switch it up, sets of 2, followed by 2 x 10 counts
                Squat > Jump Squats
                Monkey > Monkey Humpers
                Low Pushup > Pushups
                Carolina > Carolina Dry Docks
                Low Plank > Makhtar N’Diaye
                6 Inches > Flutter Kicks
                Reverse > Reverse Pickle Pounders
                Mosey Back to The Blue Rhino
                6″ (head off the ground) until time was called

                COT

                We’re in February now. Are there any 2019 goals you haven’t started? Do Something
                Pick up the book, ask Gisele to join, do something to get started towards your goal!
                You CANDU it!!!!!!!!

                Moleskin

                Feel like Prosciutto & Gisele were pretty late but can’t verify an arrival time. 
                Kinda feel like Gisele was glowing with pride. 6 rings, congrats!

                News

                Moondance up next at Hill Shittay
                 

                Posted on

                Bulgarian Bliss – lil of that & a lil of this

                QIC: Candu
                Date: 01/12/2019
                PAX: Cowbell, Venus, Threeskin, Jingle Vader (Respect), Uncle Fester, Prosciutto, Fabio, Fly-By (Respect), Steam Engine, Back Pew, Ohms, Picasso, Mr. Clean, Ringwald, Sidekick, Milkman, Geek Squad
                AO: The Landfill
                FNG Jrs- Robin Hood & Nature Boy

                Conditions – chilly

                The Disclaimer: Disclaimed

                COP

                Good Morning Sunshine x 10 IC
                Willie Mays Hays x 10 IC
                Abe Vigoda (slow windmill) x 10 IC
                Nick Saban (slow bend over touch your toes) x 16 IC
                Ass Kickers x 44 IC
                Imperial Walker x 10 IC
                SSH x 15 IC
                One Legged Bulgarians x 10 each leg OYO
                Squat x 15 IC
                SSH x 15 IC
                Lunge x 16 IC
                SSH x 15 IC
                Slow Merkins x 10 IC
                Shoulder Taps x 15 IC
                SSH x 15 IC
                Burpees x 10 OYO

                The Thang – Bulgarian Bliss with a lil bit of that & a lil bit of this

                Lower Body Burner
                Mosey down over to the rocks – everyone gets a good sized rock
                Overhead carry back up the hill
                One legged Balance Halos x 10 IC (rotate direction), swap legs x 10 IC (rotate direction)
                Plank Pulls x 10 OYO
                Squat Reaches x 15 IC
                One legged Bulgarians w/ rock x 10 each leg OYO
                Goblet Squats x 10? IC
                Mosey down hill
                Upper Body Burner
                Pull Ups to failure, then partner assisted x 3
                Chin Ups to failure, then partner assisted x 3
                Spilt lunges on bench x 10 IC
                Tricep Dips x 10 IC
                Deeeep split lunges on bench x 5 IC
                Tricep Dips x 10 IC
                Mosey back up the hill
                Reverse Burpees x 10 OYO
                Tricep Extensions w/ rock x 15 IC
                Bicep Curls w/ rock x 15 IC
                Shoulder Press x 15 IC
                Spilt leg lunge Figure 8s x 10 ICish each leg
                Squatting shoulder press x 10 IC
                MARY
                Freddie Mercury x 16 IC
                Big Boy Situps x 10 OYO
                Wheel of Merkin x 3

                COT

                Humbled and blessed to be Qing my 1 year anniversary. While I was able to keep my F3 routine alive, I dropped my morning devotional Jesus is Calling during the move. Opened up again for the first time last night.
                This morning’s devotional talks about letting God prepare you for the day ahead. I’m at my best when I’m spending time with Him every morning. I give my best to others when I’ve spent time with Him in the morning.
                Find the morning ritual that brings out your best and stick to it.

                Moleskin

                The Bulgarian breathing was on point for the second half of the workout

                News

                [Fill in News, Upcoming Q’s, Events, etc.]
                 

                Posted on

                35 is a Right of Passage

                QIC: Candu
                Date: 12/27/1983
                PAX: Ducktales, Prosciutto, Ringwald, Ohms, Venus, Goose, Sunshine, Ironbutt (respect), Skitch, VSquared, Bumblebee (Willy Loman), Beiber (Willy Loman), FNG- Floater (Lawson Armstrong), FNG-Shatner (Steve DiLorenzo)
                AO: Hill City

                Conditions

                Warm for the end of December and drizzling in Chattanooga 2018 fashion

                The Disclaimer

                Disclamer disclaimed in The Passage

                W/U
                SSH x 20 IC
                Burpees x 10 OYO
                The Thang – A Right Of Passage
                Mosey to Walnut Street Bridge
                Burpees x 10 OYO
                Mosey Across Bridge
                Burpees x 5 OYO
                Enter The Passage
                Pair up
                1 HIM bangs out 20 lateral pull-ups on the top landing while other HIM rocks a wall sit
                HIMs switch places and knock it out to complete 1 set
                Each pair of HIMs works their way down the landings until the PAX is complete
                PAX proceeds to then jump up the passage OYO
                PAX lines up at bottom of 1st street in flights
                1st flight sprints to top of the street then jogs up to Walnut St bridge entrance
                YHC doesn’t recall if we did any exercises there because he’s a perpetual procrastinator
                PAX runs back across Walnut St bridge, looping through Coolidge
                PAX stops underneath Walnut St proceeds to jail break as a group back to Blue Rhino
                PAX collaborated on calling Mary until time was called

                COT

                YHC was grateful for seeing 35, his brother showing up (and out), and thanked his fellow PAX for helping him progress. 

                Moleskin

                YHC searched google for meaningful birthday sayings, only to come up with nothing
                FNG Floater rocked a wife beater for the end of the workout

                News

                CSAUP in 2 Saturdaze