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Circuit Training @ Beast Ridge

QIC:  Coldplay

Date: 06/15/2020

PAX: WreckedEm, Slim Shady, Snow Patrol, Toe Jelly, Swingset, Lockjaw, Fastlane, Early Bird, Best in Show, Mayhem, Doodles, Purple Rain, Ramrod, Rollback

AO: Beast Ridge

Conditions

Mid-Sixties, low humidity, couldn’t ask for better beatdown weather

COP

A mixture of SSH, Arm circles, reverse arm circles, seal claps, moroccan nightclub, Chinooks, hallelujahs, and capped it off with a single burpee (out of spite).

The Thang

The PAX took the long route to the soccer field and prepared for some circuit training. The workout consisted of 30 seconds of exercise followed by a 10 second rest in between each exercise.

CIRCUIT 1:

  • Merkins
  • Flutter Kicks
  • Air Squats
  • Dive Bombers
  • Freddie Mercury
  • Lunges
  • Shoulder Touches
  • Windwills
  • Reverse Lunge
  • High Plank
  • Little Baby Crunches
  • Smurf Jacks

The PAX ran a lap and then completed a round of “Bring Sally up, Bring Sally Down”. Followed by…

CIRCUIT 2:

  • Merkins
  • Mountain Climbers
  • High Knees
  • Shoulder Touches
  • Imperial Walkers
  • Air Squats
  • Hold High Plank
  • Diver Bombers
  • American Hammer
  • Hold Al Gore
  • Hold Low Plank
  • 100s

The Pax ran another lap. Then conducted 6 minutes of Mary, Pax led.

COT

QIC mentioned that consistent attendance is key to the F3 growth we are enjoying. Come back, come often, reach out to a PAX you haven’t seen in a while.

Moleskin

Purple rain is unstoppable and ended our workout by suggesting 10 burpees. The PAX begrudgingly complied.

News

Please consider participating in the 3rd F with Cubbys BBQ on Tuesdays, Convergence on July 4th at the Battlefield

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    Friday Funday @ Hacksaw

    QIC:  Coldplay

    Date: 05/29/2020

    PAX: Threeskin, Escobar, Toe Tag, Toe Jelly, FNG-Sousa, Ramrod, Corndog, Clothespin, Bernie, El Chapo, Mayhem, Vaccine, Wuzntme, John Doe, FNG-Butterfly, DNF, Mr May, Blood Diamond, Wrecked Em, Snow Patrol

    AO: Hacksaw

    Conditions

    Mid- Sixties, Beautiful beatdown weather

    COP

    Mosey to the Sheriff Lot:

    • 25 SSH
    • 20 Little Baby Arm Circle
    • 20 Little Baby Arm Circle (reverse)
    • 20 Moroccan Night clubs
    • 20 Chinooks
    • 10 count forward fold, hand walk out to 10 count high plank stretch, 10 count cobra stretch, 10 count high plank stretch, then hand walk back to forward fold
    • 1 Burpee (that’s right… one… just out of spite)

    The Thang

    Split into 2 groups, Indian run to the first Church at the base of Holy Hill. At each corner, the Pax would perform an exercise, then run to the next corner, holding plank until the 6 made it to that station. Exercises consisted of:

    • 10 Burpees
    • 20 Shoulder Touches
    • 30 LBCs
    • 40 Squats

    Ran up the slight incline of Holy Hill to the second Church. Repeated format:

    • 20 Merkins
    • 30 Flutterkicks
    • 40 Squats
    • 50 Lunges

    The Pax ran back to the starting point for a round of “Bring Sally up, bring Sally down” with High planks and Low planks.

    The Pax ran back to the Commons parking lot for some light Mary. The Q couldn’t call cadence (let alone count), so the Pax did “about” 25 Freddie Mercury’s, “about” 15 flutter kicks, and “about” 15 American Hammers…. “about”.

    COT

    Q tried to provide some perspective on the male community leadership aspects of F3, but was too winded from the beatdown to make a coherent sentence.

    Moleskin

    Never suggest the Pax perform “about” any number of an exercise. The Pax demand absolute and precise figures. The Pax deserve it.

    News

    Upcoming Daderday @ the Battery, New AO launching in Ooltewah @ OHS. Details forthcoming.

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      Great Start to a Thursday @ the Battery

      QIC:  Coldplay

      Date: 5/28/2020

      PAX: Mayhem, Clothespin, Deep Dish, El Chapo, Snow Patrol, 9 Volt

      AO: The Battery

      Conditions

      Cool, 65 degrees. Chances of rain, but it never did. Perfect beatdown weather.

      COP

      • Mosey up the hill to the pool parking lot
      • 10 SSH
      • 20 Little Baby Arm Circles
      • 20 Little Baby Arm Circles (reverse)
      • 20 Seal Claps
      • 20 Moroccan Night clubs
      • 20 Chinooks
      • 25 SSH
      • 1 Burpee (that’s right… one… just out of spite)
      • 10 count forward fold, hand walk out to 10 count high plank stretch, 10 count cobra stretch, 10 count high plank stretch, then hand walk back to forward fold

      The Thang

      Once the Pax were warmed up, we started some Interval Training. 30 seconds of exercise with 10 count rest in-between:

      • SSH
      • Hold Al Gore
      • Merkins
      • LBC
      • Imperial Walkers
      • Air Squats
      • Dive Bombers
      • High Plank
      • High Knees
      • Lunges
      • Shoulder Touches
      • Side plank
      • Other side plank

      The Pax ran a lap around the park and back up the hill for a round of “Bring Sally up, bring Sally down” with High planks and Low planks.

      Then another round of Interval training. Again, with 30 seconds of exercise with 10 count rest in-between:

      • Mountain Climbers
      • Monkey Humpers
      • Merkins
      • Flutter Kicks
      • Plank Jacks
      • Backwards Lunge
      • Smurf Jack
      • High Plank
      • High Knees
      • American Hammer
      • Dying Cockroach
      • Side Plank
      • Other Side Plank

      With only 7 minutes left, The Pax complained we only performing 1 Burpee during warm-up. So we did Rocky Balboas to AC/DC’s “ThunderStruck” with a Burpee for every time they sing the “Thunder” (about 32 times).

      COT

      Spoke about the benefits of “modifying as necessary” and continuing to reach out to those PAX who have yet to return to F3 (but respecting everyone social distancing preferences).

      Moleskin

      Another cool breeze was felt at the pool parking lot. Possibly from the copious amounts of sweat and heavy breathing.

      News

      New AO launching in Ooltewah @ OHS. Details forthcoming.

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