QIC: Geek Squad
Date: 01/14/2019
PAX: She Shed, The Count, Lugnut, Radiohead, Magnum, Loan Shark, Truck-Yeah, Mr. Clean, Ducktales
AO: The Huey

Conditions

Cold, 39 degrees!

The Disclaimer

I am not a professional. You are here on your own free will. We do not know your medical history, so please push yourself, but try not to hurt your self. if anything were to happen, we will help you to your car.

COP

Started with a mosey around the track, carrying a coupon, around to the back parking lot.
Continued with 10 burpee penalty from last week for not having an F3 flag present.
Warmup (All exercises were done in cadence x 14 reps since today is 1/14/19)
SSH
Mountain climbers
Proscuitto’s Gold Chains
SSH
Merkins
Moroccan Night Clubs
SSH
Forward LB Arm Circles
Backward LB Arm Circles
Overhead Presses
Close with one more round of SSH

The Thang

Parking Lot Party was the Q’s afterparty having ran 2 miles pre-workout.
Title of exercises or routine
20 lines in parking lot
8 sections for different exercises 30 sec each section
Lunges out, mosey back
Burpees (14 IC)
Overhead Presses with coupon carried there (14 IC)
Plank jacks (14 IC)
Squats (14 IC)
Alternating Shoulder Taps (14 IC)
Monkey humpers (14 IC)
Frog jumps out, mosey back
Kareokes out and back
Bernie Sanders out and back
Bent over rows with coupons (14 IC)
Superman
Boat to Canoe

Mary…Had a Little LAMB (and then some)

L- Crunches- LBCs
A – “Alabama’s Azz got-kicked”-ers
M- Medium Pickle pounders
B- Big Boy situps
Flutter Kicks
Freddy Mercury’s
Air Alphabet

COT

CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.

BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]
Motivational thoughts:
2 Timothy 1:8-15 Paul is sharing his testimony with and encouraging Timothy. Paul specially tells him that when you start questioning your effectiveness, remind yourself what is most important, Jesus. We all have older men in our lives that seem to share the right encouragement at the right time. For me personally, when I am unclear of the direction I need to be focused, it is good to be reminded to put Christ first. When I do, everything else has a way of working itself out. When I focus on Jesus first, Others/family, and then myself, in that order, I am more focused on what is most important.
For those of you that have a growing relationship with Christ, the challenge is to remember what you have been saved from and called to. For followers of Christ, you have been called to share the Good News of the Gospel with others.  For those of you that may have not started your own personal relationship with Christ, that is what you are being invited to begin. Take a step of faith today and ask Christ to reveal the truth to you.
if anyone would like to talk more about what I have shared, you can reach out to me and I would love to share with you what I have learned.

Moleskin

“I think you are gonna make me puke” “Have you ever made someone splash merlot during one of your workouts?”  “What’s your favorite karaoke song, Truck Yeah, Loan Shark, She Shed?”   “Did you mean we were gonna do frog jumps half way across the parking lot instead of the full length? Answer: Nope, all the way”

News

QIC: Geek squad
Date: 11/12/2018
PAX: Lugnut, Ducktales
AO: Huey

Conditions

Clear. Dark. 41 deg F with steady rain

The Disclaimer

I am Geeksquad . I am not a professional. You are here on your own free will. Modify if necessary.

COP

Mosey to The Pavillion
Warmup STARTS with…
S – SSH 25
T – Toe touch (12 each leg)
A – A-kickers IC (12 count)
R – Russian twist /American Hammers (12)
T – Tony Hawk Burpee (10) instead of clap, do 360
S – SSH 25
 
THE THANG:
“The Merkin Mile” Veterans Day Edition
1/4 mile lap around the track then back inside the Pavillion for our beatdown
25 Merkins OYO
50 LBCs OYO
75 Air Squats OYO
Rinse and Repeat all x 4
total of 1 mile, 100 Merkins, 200 LBCs, 300 Squats
 

Marys

Continuing the Veterans Day theme ”Merica the Beautiful”
M- Merkins
E – E 2 K  – elbow to knee – oblique (15)
R – Reverse situps
I  – imperial Walkers
C – Crunches- LBCs
A – A-kickers
 

COT

” Success is 10% Inspiration and 90% Perspiration”  – Thomas Alva Edison

Moleskin

Your Q had a total of 2 hours of sleep, but this Q won’t miss if he has HC’d. Guess I am just wired that way. It was definitely a 90% perspiration kind of morning.
I shared about testimony of a former TN VOL named, Sanford Miller. He was a walk on at the University of Tennessee football program back in 1999. He shared with us about how he was challenged at a young age to work hard at becoming the best he could be and one day he could play college football at a D1 school. He talked about how that became his goal and even though the letters stopped coming, he was determined to play. He walked on to be part of a team and remained on the practice squad for his time at UT. However, he loved being part of a team and how it taught him to push through the hard stuff. He said that he was committed to the encouragement and betterment of his teammates, even if it meant that he might not ever see the field.
I related what he shared to what we are doing at F3. Accountability, encouragement and the commitment to make each other better is really what we are here for! If I can do my part to make others better, like they do for me, that’s the measure of success. It’s not a goal weight, it’s not a number. My focus is not about my personal goals, it is about the team. For me, it is serving others and accountability.
What I have found, is on days like today, the harder days, I learn how important it is to push through the hard stuff. Over my life, I attribute being part of sports teams, work teams and F3, has taught me how to push through life when it gets difficult. When I push through a hard workout, it stretches me and builds the mental toughness needed get through the hard times that come at work, in my family and in my relationship with Jesus Christ.
To God be All the Glory and Praise!
We closed in prayer, thanking God for our Veterans and the freedom we have because of the sacrifice they have made.   We praised God for Ducktales mom’s ongoing healing of cancer. Continued healing of Lugnut’s ankle and for my mother-in-law who is most likely going to have double knee replacement at the beginning of the year.
 

News

F3  Launch at Cleveland.  Tinsley Park

Upcoming Qs

https://f3chattanooga.wpcomstaging.com/q-schedule/
 

 
QIC: Geek Squad
Date: 10/30/2018
PAX: Ducktales, Radiohead, Milkman
AO: The Huey

Conditions 38 F  and brisk

Dark Thirties brought to you by:  10/30/18; 15 rep exercises x 2 and upper 30s temperature.
The Disclaimer – Explained “Welcome to F3. I am your queue today, I am geek squad. I am not a professional. You are here on your own free will. Push yourself, but don’t hurt yourself. Modify when necessary. We will help you to your car if needed. Let’s get started.”

COP

SSH IC x 15, John Travolta  IC x 15, Little Baby Arm Circles IC F&B x 15, Overhead Press IC x 15, Moroccan Night Club IC x 15.  High Knees IC x 15,  SSH IC x 15, Wide High Knees IC  x 15 Warm up lap around the track.

The Thang  –  Donuts (4 laps around the track with the following exercises at light poles)

 
Part 1 – Light Poles:  Broad Jumps OYO to next pole (Lap 1 & 3)/Lunges (lap 2 & 4), then mosey to next pole, Kareokes facing “Da Choppa” , then Kareokes about face (lap 1-3) / Mosey, Bernie Sanders, Mosey, Bernies (lap 4).  Mosey to Pavillion.
Part 2 – Pavilion:
Laps 1&2                      Lap 3                                             Lap 4
Wall  sits. 15                Merkins  OYO x 15                     Merkins  OYO x 15
Bus drivers. 15            Incline Merkins OYO x 15        Dips OYO x 15
Joe Frasier’s. 15
Ali s 15
Part 3 – Light Poles:
Laps 1-3                                         Lap 4
Plank jacks x 15 SC. Mosey        Mosey to StartEx
Squats 15. SC. Mosey
Shoulder taps – 15. SC. Mosey

Finished Up With Mary

Pax formed a circle
Burpees x 5
Heel touches x15
LBCs x15.
Burpees x 5
Big Boy sit-ups 15

COT

Surround yourself with those who hold you accountable, support, encourage, and help you reach your goals.

Moleskin

 
F3 Mission: Plant, Grow, Serve
Paul’s letter to Titus was about Paul investing in leadership in his church planter, TITUS! We should all be challenging each other to lead, and to grow you have to be stretched and mentored to become the leader, you are called to be.
 

BALL OF MAN: 

Prayers for:
Ducktales – co-worker, Ambrister family dealing with family member’s complications from blood disease.
Radiohead – praise for Flood Buckets for families in Panama City Beach area.
Milkman – pray for flood victims and the volunteers there serving them.
 

News:

AO changes/ New schedule being implemented –  Huey will be a Monday only starting next week;  Monday & Wednesday- Beast Ridge. Tuesday & Thursday – Hill City;  Wednesday – Lion’s Den;  Fri:  Ruck /Run option.  Sat:  Landfill
December 1st – Service Opportunity for F3. Mark your calendar/save the date, more details will be shared in coming days!
 
 

QIC: Geek Squad (Drew Rimback)
Date: 08/28/2018
PAX: Ducktales, MilkMan and Radiohead
AO: The Huey

Conditions: 70 degrees

The Disclaimer:  This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car. 

Da Warm Up

-15 SSH IC exercise
-15 Imperial Walker
-15 High Knee IC exercise
-15 Wide Knee IC exercise
-15 Mountain Climber IC exercise
-12 LB arm forward IC
-12 LB arm back IC
-12 overhead press IC
-12 Moroccan night club IC
-15 SSH IC exercise

The Thang (on the track)

Broad jumps to next light pole
Mosey to next light pole
Kareokes to next light pole
Mosey to the Pavillion
Wall sits x 15
Joe Fraiser’s x 15
Mohammad Ali s x 15
Bus drivers x 15
Overhead press x 15
Use Picnic tables for following set:
Step ups  x 10 each leg
Incline Merkins x 10
Decline Merk x 8
Dips x 10
 
Get back on track and this time mosey to lightpoles and do sets IC
Plank jacks x 10 .  Mosey to next pole
Burnout light -Squats x 10. Mosey
Shoulder taps – x 10. Hold plank for 10 Count.  Mosey
Lunges x 10. Mosey
Merkins x 10. Mosey
 
Repeat 2nd time with no pavillion.
 
Marys (all IC)
Heel touches x15
Flutter Kicks x15
LBCs x 15
Hello Dolly x 15
Pretzel x 8 each leg
Big Boy sit-ups x 15
Freddie Mercury’s x 15
 

COT

2 Corinthians 12:9-10: 9 But [the Lord] said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me. 10 For the sake of Christ, then, I am content with weaknesses, insults, hardships, persecutions, and calamities. For when I am weak, then I am strong.
 
In our weakness His power is made perfect.  His grace is sufficient.  It’s all about getting stronger in everything. It forces us to rely on strength outside ourselves. It’s a place of humility to get to.  Challenge youself to be content in all circumstances, there is much to be thankful for.