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Kickball at Landfill

QIC: Fissure

Date: 09/07/2019

PAX: Moneyball, Peanuts, Songbird, Fly-by (Respect), Uncle Fester, Vsquared, Snowflake, Head Gasket, Sidekick, Iron Butt (Respect), Hasbro, Threeskin, Whittler

AO: Landfill

Conditions

‘Twas nice

COP

SSH x 20 IC
Fwd Fold x 10 IC
WMH x 10 IC

The Thang

Sidekick setup bases for kickball whilst we performed warmup exercises
3 team Kickball
Due to only 14 players we split into 3 teams.  Defense performed 3 penalty burpees per run given up

Moleskin

Fun times were had.  Crap talk ensued and we are better for it.

News

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    22’s by 2’s

    QIC: Fissure

    Date: 09/04/2019

    PAX:  Gaylord, WuzntMe, Toe Tag, Pinky Tag, Clothespin, POS, John Doe, Moondance, Peanuts

    AO: Hacksaw

    Conditions

    Nice.  Low 70’s.  Stars were out.

    COP

    Mosey to the memorial and circle up
    SSH x 50 IC
    Fwd Fold x 10 IC
    Partner up for finkle swings x 15 each leg
    Mosey under Apison Pike past Imagination Station onto the grass of the Commons via Swinyar Drive

    The Thang

    Grab a paver from the conveniently placed stack (Thanks Collegedale)
    22’s by 2’s
    Holding paver Bernie Sanders across the field to treeline
    2 big boi sit-ups holding paver then mosey back across the field to the start and perform 20 diamond merkins with hands on the paver
    Sit-up reps increase by 2 as the merkin reps decrease by 2 until you’ve done your final 2 merkins reps

    We did the following while waiting for the six:
    SSH x 25 IC
    8-count bodybuilders x 5 OYO
    Flutter kicks until six returned

    Mosey back to flag for flutter kicks x 9 IC, done

    COT

    We read a portion of Psalm 139.  God loves us and knows everything about us.  It’s important to stop looking to the next thing and live in the moment and remember God isn’t so big and impersonal.  

    Moleskin

    The commons is kind of a hike from the memorial.  We had to stop a couple times to “regather.”

    We took the short way home across Apison.  Probably should’ve held hands.

    News

    Check #ironpax channel on slack for updates

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      Theodore Roosevelt Did Jiu-Jitsu

      QIC: Fissure

      Date: 08/12/2019

      PAX: Couch Potato, The Count (Respect), Doubtfire, Red Tees, U-turn, Hasbro, Radiohead, Geek Squad, Truck Yea

      AO: The Huey

      Conditions

      Bit on the humid side

      COP

      Circled up on track by flags
      50 SSH IC
      10 Fwd Fold IC
      10 Leg over lower back stretches IC each side

      The Thang

      Remained by flags
      2018 Iron Pax Challenge first week workout
      4 round of the following for time:
      50 Airsquats
      40 Merkins
      30 Bigboy situps
      20 Bonnie Blairs
      10 Burpees
      400m run 
      We completed 2 rounds instead of 4 because it was apparent YHC was repeating a workout from last week.  This is totally on me since Duck did mention the workout and I completely forgot.

      Audible called and we mosey’d to the big lot and lined up facing the opposite island.
      Mosey down, high knees back
      Low knees down, karaoke back
      Jail break down, walk back x 6

      Circled up around first island
      50 Airsquats
      40 Merkins
      30 Bigboy situps
      20 Bonnie Blairs
      Mosey back to flags

      COT

      Reminded pax that Carebear does a great job with the preblast each week.  Quote this week came from Theodore Roosevelt.

      “In any moment of decision, the best thing you can do is the right thing, the next best thing is the wrong thing, and the worst thing you can do is nothing.”

      Radiohead added that we should all be reminded this goes for parenting as well.  Our kids deserve some grace when they’re trying to learn how to make decisions.  We can be too hard on them.  

      Little known fact:  Theo suffered a detached retina whilst boxing during his presidency and took of Jiu-Jitsu.  

      Moleskin

      Not a ton of Mumble chatter as we got right to it this morning

      Geek Squad has his Huey bros backs.  He grabbed YHC’s shirt in hopes of ending the jailbreaks after it was clear we would keep doing sprints until the Q was beaten!

      News

      Iron Pax Challenge starts 9/1 www.f3greenwood.com SIGN UP!

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        SAY I WON’T

        QIC: Fissure

        Date: 08/07/2019

        PAX: Peanuts, Freetime, Iron Butt (Respect), Milkman, Moneyball, The Count (Respect), Loan Shark, Ohms

        AO: Lions Den

        Conditions

        Clear and pleasant

        COP

        Our man Goose was scheduled to q but had some alarm clock issues.  YHC took the bull by the horns and we carried on to the all-purpose area by the track.

        SSH x 25 IC
        Fwd fold x 11 IC
        WMH x 10 IC
        Mosey lap

        The Thang

        Emergency q calls for something simple

        LBC x 30 IC
        Squat x 25 IC
        Merkins x 40 OYO
        Lunges x 15 IC
        Carolina Dry Docks x 10 IC
        Burpees x 10 (second round we did Bonnie Blairs x 10)
        Mosey lap
        Rinse and repeat x 3 rounds

        COT

        We can’t be the best us without others around us; people who are humble and know their own mess but willing to push us toward getting better.

        Moleskin

        We missed you Goose

        News

        F3 Dads at Landfill Saturday 8.10 – bring change of clothes and towels!

        Iron Pax Challenge coming September www.f3greenwood.com – go register

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          What’s Your Problem?

          QIC: Fissure

          Date: 08/03/2019

          PAX: Iron Butt (Respect), Skitch, Candu, Radiohead, Venus, Goose, Hasbro, Doodles, Red Tees, Prosciutto, Back Pew

          AO: Landfill

          Conditions

          69 but felt like 74.  Slight breeze was quite nice.

          COP

          Started in the upper pavilion and introduced the 10 pound sandbag we’d be carrying with us for the duration.  Best efforts to not let it touch the ground.  Everyone shouldered the burden.
          10 merkins
          10 seconds of People’s Chair aka correct way to hold Al Gore (like you’re sitting in a chair people)
          9 merkins
          9 squats
          8 merkins
          8 squats
          7 merkins
          7 seconds PC
          all the way down to 1 rep of merkins and squats the rest of the way

          Mosey down to the middle parking lot

          We were graced with Fly-By’s presence for this section.  He was shirtless and in a hurry to leave town.  
          SSH x 15 IC
          Fwd fold x 10 IC
          Sun salutation x 2
          Willy Mays Hayes x 10 IC
          SSH x 10 IC

          The Thang

          We said goodbye to Fly-By and Faced the biggest hill Landfill has to offer next to the middle lot

          OYO – 40 merkins, 30 squats, 20 big boy sit-ups
          Mosey on up the hill and back
          OYO – 30 merkins, 20 squats, 10 big boy sit-ups
          Mosey up hill and back
          OYO – 20 merkins, 10 squats, 10 big boy sit-ups
          Mosey up hill and back

          Back in the middle lot
          Burpee broad jump suicides every two parking spots and back to start
          Back to face the big hill
          Mosey on up said big hill and continue to the pavilion

          Indian run.  Lead guy holds 30 pound ruck plate overhead.  2nd guy held the sandbag.  Last guy dropped and performed 5 burpees and sprinted to tap the new last guy on the shoulder and continued to the front to grab the plate.  Plate guy then took sandbag.  Continue until all had performed the burpees and sprinted up.

          The Soccer goals were facing each other roughly 30 yards apart and we lined up  along one goal line and faced the other. 
          40 merkins, 30 squats, 20 big boy sit-ups
          Sprint to other goal and back twice

          MOM

          Low plank x 30 IC
          Low Plank x 15 IC
          Low Plank x 10 IC

          COT

          Iron Butt and  I have been discussing purpose recently.  He pointed me to a page in Freed To Lead that was a good reminder of F3’s impact.  Here’s a short excerpt:

          Another way to look at Purpose is that it is the solution to a man’s Life Problem.  There is nothing philosophical about a man’s Life Problem.  It’s simply the thing that bug’s him the most, and the thing that nags at him and won’t go away, unless he sets about solving it.  Most men learn to live with their Life Problems, which is a big part of how they end up as SadClowns.  A few men refuse to accept their Life Problems.  They stubbornly set out to find a solution.  If they succeed, they find their Purpose.  If they pursue their Purpose with great skill and fortitude, they have impact.  Big Impact.

          Chances are you’re thinking about your problem(s) as you read that.  Find a brother and talk about it.  Perhaps this a good time to find a mentor or someone who has been through what you’re going through.  Or maybe now is a good time to mentor someone else?  

          Moleskin

          PTL for the bathrooms being unlocked even though the gates were locked.  TRUST ME DUDES.

          Candu’s hydraulics were were point today.

          News

          F3 Dad’s @ Landfill 8.10.19 

          Iron Pax challenge begins September go register

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            Chest Day

            QIC: Fissure

            Date: 07/15/2019

            PAX: Red Tees, Ducktales, Mr. Clean, Loan Shark

            AO: The Huey

            Conditions

            Muggy

            COP

            Walk to the covered picnic area
            Fwd Fold
            Sun Salutations
            Fwd Fold

            The Thang

            YHC tweaked a knee tryna be as bada** as Prosciutto on the lake this past weekend so today’s beatdown will consist of very little running.  Get ready for a chest day.

            20 Merkins OYO, recover, 20 Big Boy Situps, recover
            18 “
            16 “
            14 “
            12 “
            10 “
            8 “
            6 “
            4 “
            2 “
            20 Merkins OYO, recover, 20 Big Boy situps, recover

            10 Werkins OYO, 10 dips IC, 10 pickle pounders IC
            10 Merkins OYO, 10 dips IC, 10 pickle pounders IC
            10 Diamond Merkins OYO, 10 dips IC, 10 pickle pounders IC
            10 Decline Merkins OYO, 20 dips OYO, 20 LBCs IC
            10 Incline Merkins OYO, 20 dips OYO, 20 LBCs IC
            10 Carolina dry docks OYO, 20 dips OYO, 20 LBCs IC

            MOM

            Toe touches
            Flutterkicks
            Six Inches
            Dead bug
            LBCs

            COT

            Proverbs 22:1 
            A good name is more desirable than great riches; to be esteemed is better than silver or gold

            Moleskin

            The struggle was real but 3/5 of the crew today participated in the Fallen Five event.  Not too shabby.

            Loan Shark’s tailbone didn’t like the big boy situps.  #tap

            The creative counting of our newly named Echo was still in our conversation.  Won’t be soon forgotten.  Aaaaaaaaaaaaaaaaaaaaaaaand 1-1…

            News

            F3 Dads Day – 8.10.19 location TBD

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              HIIT’n Up Hacksaw

              QIC: Fissure

              Date: 06/14/2019

              PAX: FNG-DNF, Madoff, Escobar, Wuzntme, Cowbell, Toe Tag, The Count (Respect), John Doe, FNG-Anny, Mrs. Baker (Respect), 9-Volt (Respect), Clothespin, Threeskin, Sidekick, Otis, Mongo, Fastlane, Peanuts, FNG-T-Rex

              AO: Hacksaw

              Conditions

              Upper 50s and nize

              COP

              Mosey from Domino’s to the big flag and did a lap with high knees, low knees, bernie and side shuffles
              SSH x 10 IC
              Fwd Fold x 10 IC
              WMH x 10 IC
              Slaughter Starter (10 burpees, 9 squats, 8 burpees, 7 squats, 6 burps, 5 squats, 4 burps, 3 squats, 2 burps, 1 squat, spared them the last 10 burps)

              The Thang

              Circle up for a little HIIT (that’s high intensity interval training, ya’ll)

              – Half burpee (no merkin)
              – Squat thrusters (basically squat then hump the air)
              – Mtn Climber x 2 + merkin x 1
              – Reverse lunge
              – SSH
              – Plank Jank knee tuck
              – Freddie Mercury
              Each exercise for 40 seconds followed by 20 seconds rest
              4 rounds with 1 minute rest in between rounds

              Ended with 5 lunges IC and 5 jump squats, 3 rounds then flutterkicks x 30 IC

              COT

              Sprinkled a little words of wisdom throughout the resting portions of the workout.  Told the newer gents about Fitness Fellowship and Faith and what this whole thing is about.  We’re out here to make each other better men, co workers, friends, husbands you name it.  Pretty sooner Hacksaw will be standing on its own two feet supported by the men of Ooltewah/Collegedale ready to make a positive impact.  Can’t wait to see it explode.

              Moleskin

              About twice the pax as expected today.  ‘Twas an awesome turnout.

              John Doe and Toe Tag are hilariously connected names.  Ask em about it.

              4 FNGs today is solid but one had to bounce early.  Gotta name him next time!

              Great names today.  T-Rex has a crazy long wingspan, Anny couldn’t get his anniversary straight and DNF couldn’t get FNG acronym straight.  Kinda John Doe’s fault apparently.

              Mrs. Baker had this scary wheezing noise going on.  He made it through the workout, though!  sheesh 

              Stay tuned – The Count is about to Q a TON coming up

              News

              Fallen Five Ruck 7/13 0700 at The Dame

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                Fit Over 35

                QIC: Fissure

                Date: 06/11/2019

                PAX: Otis, Back Pew, The Count (Respect), Prosciutto, Dutch Boy (Willy Loman), Hobo, Whittler, Uncle Fester, Red Tees, Free Candy, Sunshine, Skitch, Ringwald, Moneyball, She Shed

                AO: Hill City

                Conditions

                Felt like fall

                COP

                Mosey’d to the Blue Rhino and circled up around her/his bedazzled bod
                SSH x 35 IC
                Squats x 20 IC
                Willy Mays Hayes x 10 IC
                Merkins x 10 IC

                The Thang

                Still in our circle

                6 8 Ct Body Builders
                11 Burpees
                19 Squats
                35 dips on curb
                Run 400M ((two laps around median up towards Frazier)

                6 8 Ct Body Builders
                11 Half burpee tuck jumps
                19 lunges IC
                35 Toe merkins
                35 flutterkicks IC
                Run 400M

                6 8 Ct Body Builders
                11 Burpees 
                19 Toe merkins
                35 dips (nice cadence Hobo)
                Run 400M

                6 8 Ct Body Builders

                11’s (burpees and curb merkins)

                Run 400m

                1 minute low plank

                COT

                YHC was out of town of the D-day anniversary so I wanted to encourage the guys to be thankful for our freedoms after spending this past weekend at Arlington National Cemetery with my family.  

                Moleskin

                The Count started us off by relaying his morning troubles finding a toilet.  He had to take a shower BEFORE the workout today.  Not fun.

                Hobo is having shoulder issues and his modifications for 8 ct body builders and burpees actually look much harder than the real deal.

                It was discussed that Hobo needs to q soon.  

                Skitch runs fast.

                Otis isn’t a fan of the Oakland Raiders.  He’s a fan of the Packers.  He wore an Oakland Raiders shirt today, however.

                Moneyball is a glue guy.  He invites tons of guys.  What a leader.  Good thing Ducktales EH’d him.

                News

                Fallen Five Ruck – 7/13 0700 THE DAME

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                  Saddle Up Your Haunches

                  QIC: Fissure

                  Date: 06/03/2019

                  PAX: U-Turn, Geek Squad, Ducktales, Truck Yeah, Radiohead, Milkman, Mr. Clean

                  AO: The Huey

                  Conditions

                  Real Nice

                  COP

                  Mosey to basketball courts with some high knees, low knees, wide high knees, bernie sprinkled in

                  The Thang

                  Circle up for a little HIIT (that’s high intensity interval training, ya’ll)

                  – Half burpee (no merkin)
                  – Squat to punch (alternate punch each side)
                  – Mtn Climber x 2 + merkin x 1
                  – Reverse lunge
                  – SSH
                  – Plank Jank knee tuck
                  – Freddie Mercury
                  Each exercise for 40 seconds followed by 20 seconds rest
                  4 rounds with 1 minute rest in between rounds

                  Walk/rest to big parking lot and line up facing the opposite island
                  lunge two parking spaces and perform 5 jump squats, rinse repeat every two spaces until reaching the island

                  Mosey back to the flag

                  COT

                  “Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to Him, and He will make your paths straight.”

                  Proverbs 3:5-6

                  Our incoming pastor gave us that verse to memorize and challenged us to apply it.  

                  Moleskin

                  Much debate about proper reverse lunge form and what “keep your knee above your foot” means.  In the end, I think Mr. Clean and Ducktales were saying the same thing.  Keep your shin vertical guys.  Needed The Count there.

                  More form talk related to squats.  You really wanna get on your HAUNCHES, as Lucinda Spinelli would say, to get the most out of the exercise.

                  It’s either helpful or unhelpful to know how much time is left before rest.

                  If we measure our ownership of F3 in sweat, then is Mr. Clean the President & CEO?

                  We opted not to put our arms around each other for the BOM.  Too much back sweat.

                  News

                  July 4th convergence, location TBD

                  July 13th Fallen Five Ruck event, The Dame 0700

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                    Dem Track Boyz

                    QIC: Fissure

                    Date: 05/29/2019

                    PAX: Candu, She Shed, Whittler, Goose, Ohms, Prosciutto, Mr. Clean, Geek Squad, Peanuts, The Count (Respect), Milkman, Fabio, Sunburn (Respect)

                    AO: Lions Den

                    Conditions

                    Warm

                    COP

                    High Knees
                    Buttkickers
                    Wide high knees
                    Forward Fold
                    Willy Mays Hayes
                    Slow mosey lap

                    The Thang

                    • 40 Merkins, run lap
                    • 40 Merkins, 30 Jump Squats, run lap
                    • 40 Merkins, 30 Jump Squats, 20 Burpees, run lap
                    • 40 Merkins, 30 Jump Squats, 20 Burpees, 50 big boy sit-ups, run lap
                    • 40 Merkins, 30 Jump Squats

                    MOM

                    Flutterkicks x 20 IC
                    Flutterkicks x 20 IC
                    LBCs x 35 IC

                     

                    COT

                    Accountability is key for most guys.  Reach out if there’s an area of your life where you struggle to hold yourself accountable.  It’s not easy to commit to holding a brother accountable but we have to remember it’s not all about ourselves (a wise pax recently told me).

                    Moleskin

                    Last couple weeks we’ve had to work around the city’s elite runners who’ve descended upon the Lions Den.  Ohms still works out with us, thankfully.

                    Midwife noises doesn’t make sense but it’s in the lexicon, so….

                    We did some redundant exercises today.  YHC didn’t check in with Boneyard or Hill City q’s.  Oops.

                    Mr. Clean recently shaved his bod.

                    News

                    Fallen Five Ruck event – 7/13, 0700 at The Dame

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