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Who Makes the History You Celebrate

QIC:  Mr. Clean

Date: 02/20/2023

PAX: Bonsai, Escobar, Loggins, Mayhem (Respect), Ricki Lake, Snatch, Toe Tag

AO: Hacksaw

Conditions

Fairly clear morning. Temps in lower 50s.

COP

SSH x20 IC
Forward Fold OYO
Various Yoga “Stretches”
Willie Mays Hayes

The Thang

Before we began but after the Disclaimer began, YHC mentioned visiting AOs on “holidays”, which drew some instant Mumblechatter from certain Pax, and the Summer now that YHC has reentered the Education world. This was a strategic comment to be addressed later in the COT…stay tuned
In other news, the routine below was stolen from Knox’s Drive-Thru. Running was “modified up” and the Blockees were “modified down”
Drive Thru’s Modified Routine

Complete all exercises in sets of 25. After each set of 25, mosey to a predetermined point.
150 — Curls
25 yard Mosey
125 — Block Squats
50 yard Mosey
100 — Overhead Presses
75 yard Mosey
75 — KB Swings
100 yard mosey
50 — Thrusters
125 yard Mosey
25 — Burpees

COT

Now, back to the “Disclaimer Comment” regarding our proverbial “holidays”. Simply put, interpretation of holidays has now become quite the comical topic in our daily grammatical semantics. Of course, most would consider certain “holidays” fairly universally celebrated in terms of “time off” such as Christmas/Independence Day etc.
Today’s COT was neither about what we deem as holidays, nor which holidays should or should not be celebrated. Today’s COT was about the fact that most of these holidays represent some sort of historical significance, and while most of us, at the very least, recgonize or celebrate this historical significance; we are often very detached from that actual significance and it’s often by no fault of our. These historical events simply happened long before us.
Therefor, our responsibility is to focus on the “Now” and the “Who” in which and for whom we make history. What really matters? What really matters are the “holidays” we make with those most important to us. Celebrate George Washington, cool. Are you celebrating your 2.0’s improvement in reading? Celebrate Independence Day, cool. Are you celebrating the fact you get to enjoy Independence by celebrating a random date night with your M?
Bottom line: recognize the importance of history so we can avoid past mistake and build upon positive achievements, BUT let the celebrating of history come with those of whom you make it…

Moleskin

My playlist once again garnered some nice Mumblechatter from the Hack Pack.
Loggins does not know Messina
Mercer is in Macon but also in Atlanta and it’s really freaking expensive to get a pharmacy degree and to live there…

News

Tuff Muff this Saturday 02/25/2023
Come visit Shot House on Saturday 03/25/2023 for a fun morning of Capture the Flag
Chubby’s still and always will need volunteers, items, and prayers

BOM

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    Florida Man Caught Admiring His Own Glutes in a Local Jack’s Restaurant

    QIC:  Mr. Clean

    Date: 02/10/2023

    PAX: Deer Jack, Florida Man, Milkman, Ponce (Respect), Shake and Bake, Shea, Starbucks, Tar Heel, Tasty Cakes

    AO: Shot House 

    Conditions

    A cool and crisp 38 degrees.

    COP

    SSH x25 IC
    Forward Fold
    Willie Mays Hays x12 IC

    The Thang

    Some mumbling about “all you really need is Side Straddle Hops and Willie Mays Hays to get warm”, so we moseyed to the track and got ready for the Thang.

    Pushing the Gluteus to the Maximus

    Every round of exercises was completed in increments of 25 reps. For example: Monkey Humper Round — Pax covered 1200 Yards.

    1. 150 – Monkey Humpers
      Run 100 yds after each set
    2. 125 – Swimmers (Hard Count)
      Run 50 yds after each set
    3. 100 – Fire Hydrants w/Leg Extension (Hard Count)
      Run 100 yds after each set
    4. 75 – Reverse Crunches
      Run 50 yds after each set
    5. 50 – Leg Raises
      Run 100 yds after each set
    6. 25 – 8 Count Body Builders

    COT

    First, an apology to the Shot House regulars particularly those in attendance on Wednesday as I failed to honor an HC in lieu of a Heart Sack with The M.
    Second, we preach of accountability and candor, the value of it, and how it is a very strong aspect in F3 Chattanooga. All of these things I strongly agree with; however, I also wanted to point out; that in our accountability in F3, we have something far greater. We are a group of leaders full of compassion, thoughtfulness, and empathy, and so many of our Pax know how to “read the proverbial room” in terms of helping other Pax maintain accountability. For example, whether than simply telling a guy struggling with weight or fat loss that he needs to get his butt up, workout, and eat less, we have the ability to express this same advice in the appropriate way to motivate those around us. This is a special trait. Simply put, not enough can be said for dropping copious amounts of positivity and encouragement to those around you.

    BALL OF MAN: We had one…

    Moleskin

    Compliments received today:
    “I should have gone to Detention”
    “This sucks”
    “I make a motion to change these to easy count”
    “I hate this already”
    “You know what, how bout we just go ahead and get those coupons after all”
    Additional MC overheard:
    “I am not coordinated for this! Well, just know you will drown Shake.”
    “I’m really going to be admiring my glutes later”
    “What the heck is the difference in these; because (ahem) yeah they feel soooo different on my abs.”
    “No one actually believes your that age Ponce, it’s not scientifically possible…Starbucks checked.”
    “My butt hurts in so many places…….”

    News

    Check out the Announcements Channel on Slack. It has a nice detailed list of upcoming events.
    February 25, 2023 — Tuff Muff
    March 25, 2023 — Capture the Flag at Shot House

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      Trust in the Shield Lock, SLT, and the Q

      QIC:  Mr. Clean

      Date: 08/26/2022

      PAX: Blue, Cleaver, Clothespin, Free Ball, Geek Squad, O.B., Ringwald, Shake N Bake, Snatch, Shea, Starbucks, U-Turn

      AO: Shot House

      Conditions

      Muggy.

      COP

      SSH x18 IC
      Forward Fold OYO
      Willie Mays Hayes x12 IC

      The Thang

      YHC has been calling this a Shot House “Run Day”. Today, the proverbial “run day” was a combination/modification of two Hero W.O.D.’s
      Michael
      3 Rounds for time..
      800m Run (2 Laps) w/25 BBSU’s and 25 Back Extensions
      Capoot
      Completed in AMRAP Fashion
      25 Merkins
      400M Run
      25 Merkins
      800M Run
      25 Merkins
      1200M Run

      COT

      Certain Q’s maintain certain reputations, whether it is connected to the difficulty of the workout, the type of routine, and/or certain exercises, the reputation is there nonetheless and possibly influences the decisions of certain Pax as to whether they want to attend.

      Each and every time a Q sets out to plan a workout; he is tasked with creating a workout which provides each man there with something to help improve their physical fitness.
      Conversely, each man who decides to attend a workout bears some sort of responsibility to give 100% effort. It is simply an unwritten or unstated bond of trust that every Q, in spite of reputation, prepares a workout for the Pax to improve fitness, so the Pax will show up and give 100%.
      As a leader, you prepare to lead, or you show up to follow with every ounce of zeal you have. This is the truest form of shared reliance which is trust in its truest form.

      Moleskin

      We just swapped fluids…

      News

      Labor Day Convergence at Parliament (Wuzonka Ball Tourney)

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        Picking Up the Six

        QIC:  Mr. Clean

        Date: 08/22/2022

        PAX: 8 Seconds, Band Camp, Blue Dundee, Gerbil, Life Alert, Lyft, Nordic Track, O.B. Ponce (Respect), Roomba, Shamu, Shea, Sherlock, The Count (Respect, Respect) U-Turn, Up In Smoke

        AO: Detention

        Conditions

        Fall seems to be on the way some mornings, but this morning reminded us; the humidity is unrivaled throughout seemingly the rest of the nation!

        COP

        SSH x20 IC
        Speed Skaters x20 OYO
        Forward Fold OYO
        Willie Mays Hayes x15 IC

        The Thang


        Pick Up The Six
        The following was completed in an AMRAP fashion in 8 min sets. Mosey a lap at the end of each set. Turn around Pick Up the Six.
        Set 1
        Bobby Hurleys x15
        Hard Count Lunges x 10
        Burpees x5

        Set 2
        Curls x20
        Shoulder Press x15
        Lawnmowers x10 (each arm)

        Set 3
        Bench Press x30
        LBC’s x25
        Plank to Pike x20
        Leg Raises x15

        Mosey to the bottom of Mt. Crushmore with Blocks.
        Burpee Humper Ladder
        Run to first cone: complete 3 Burpees & 5 Monkey Humpers
        Run back to start, back to first cone, complete 3 Burpees & 5 Monkey Humpers, run to second cone, and complete 6 Burpees & 10 Monkey Humpers
        Complete 5 total cones or until time was called

        COT

        Picking Up The Six
        1. Must be a Priority
        2. Must be understood correctly. (Providing a “Hand Up rather than a Hand Out” & Done for completely selfless reasons)
        3. Must be utilized when necessary
        4. Must NOT be a tool to “Gaslight” or excuse one’s self care.

        BALL OF MAN:         Prayers to the Almighty

        Moleskin

        Nordic Track has a speaker, is willing to provide it, and is willing to help with future playlists.
        “The Lord of the Dance” aka Dundee provided, once again, a flawless demonstration of a Speed Skater

        News

        Labor Day Convergence — Parliament (Wuzonka Ball Tourney)

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        Impact and Influence

        QIC:  Mr. Clean

        Date: 08/20/2022

        PAX: Blue, Boomhauer, Doogie, Fivehead

        AO: HOA

        Conditions

        Humid. Humid as if the Convoy Ultimate Frisbee Dudes were pissing off the mountain…

        COP

        The disclaimer…

        The Thang

        Completed the following in AMRAP format for 6 minute sets w/a mosey up the hill to the Stop sign in between each.

        Set 1
        15 — Jump Squats
        15 — Hard Count Lunges
        10 — Merkins
        20 — LBC’s

        Set 2
        30 — Hard Count Mountain Climbers
        20 — Squats
        10 — Leg Raises
        10 — Plank to Pikes

        Set 3
        30 — SSH’s
        30 — Plank Jacks
        20 — BBSU’s

        Mosey to the Stop sign. Complete the 2 Steps Forward/1 Step Routine with the neighborhood mailboxes.
        2 Steps Forward — complete a set of 5 Monkey Humpers. Increase by increments of 5 each time we moved 2 steps forward.
        1 Step Backward — Each time we went backward we completed: 5 Squats, 5 Monkey Humpers, 5 Hard Count Lunges

        COT

        Recently, I posted on Slack, tagged a few guys in particular that my son seems to speak about on a regular basis. This was simply a segway into speaking of the impact each of us carry as leaders in our community. I took the time, especially on a Saturday morning, to reiterate the importance of remembering the influence we always have whether we realize it or not.

        BALL OF MAN:

        Moleskin

        Blue was there, so….

        News

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        Those are Some Nice Balls

        QIC:  Mr. Clean

        Date: 03/30/2022

        PAX: Breaststroke, Chicklet, Choo Choo, Face Plant, Second Base

        AO: Parliament

        Conditions

        Wind….

        COP

        SSH x18 IC
        Forward Fold OYO
        Willie Mays Hayes x15 IC

        The Thang

        Mosey. Walk. Meander. Tip Toe. to the practice field.
        Title of exercise = Stolen From Dundee
        Divided into two teams. 5 Burpees. One Pax threw the slam ball. All Pax Bear Crawled to Slam Ball. Complete 5 Burpees. Rinse and Repeat this until the length of the field was covered.
        Winning Team did 5 Burpees and Losing Team did 10 Burpees
        Same routine as above but travel method was a lunge and exercise was a squat.
        Final routine on the field mirrored the above two; however, Pax ran all the way back to their starting point after each round of 15 BBSUs.

        Which Line is It
        Bear Crawl to each line of the first two tennis courts. As you reach each line, Bernie back to beginning and then Bear Crawl to the next line in progression

        COT

        A man’s heart can develop a “Widowmaker” or aortic issue that is hard to find and leads to a heart attack. This “Widowmaker” is easy to understand, and as YHC discussed it, the Pax shook their heads in a “oh yeah I know those and their terrible” gesture. YHC proposed another type of “Widowmaker” that is still often viewed poorly among men, and that is, addressing mental illness. Mental illness truly is a Widowmaker as so often times we really do never see it coming. The challenge: Lock your Shields, and if you’re gut tells you to reach out and check on someone — follow your gut.

        Moleskin

        Little mumblechatter this morning. It was probably the difficulty of the Forward Folds…

        News

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        No Crying or Bear Crawls in Baseball

        QIC:  Mr. Clean

        Date: 03/28/2022

        PAX: 8 Seconds, Blue, Napoleon, O.B., Ponce, Roomba, She Shed, Sherlock Snatch

        AO: Detention

        Conditions

        Clear. Crisp. Cool. A nice Spring morning.

        COP

        SSH x18 IC
        Forward Fold OYO
        Third Grade Exercises x12 IC
        Imperial Walkers x12 IC
        Shoulder Blaster Exercises x12 IC
        SSH x15 IC

        The Thang

        Mosey to the ball fields. Head to home plate on Field 5 for activities to commence.
        7 of Diamonds
        7 Burpees at each base w/Bear Crawl as travel method
        14 Squats at each base w/Side Shuffle as travel method
        21 Merkins at each base w/Bear Crawl as travel method
        28 Monkey Humpers at each base w/mosey as travel method

        We began working our way back down the diamond, but on this trip, we changed it up a bit.
        Running Poles
        28 Monkey Humpers mosey to Right Field Pole
        Complete 28 Monkey Humpers jail break to Left Field Pole
        Complete 28 Monkey Humpers mosey to Home Plate
        Complete 28 Monkey Humpers
        Rinse and repeat the above routine replacing Monkey Humpers with 21 Merkins
        After the Merkin round, we were running short on time so we moseyed to the bottom of Mt. Crushmore…
        14 Squats at the bottom. Sprint to the Top.
        14 Squats at the top. Mosey to the bottom.
        14 Squats at the bottom. Sprint to the top.
        14 Squats at the top. Mosey back to flag.

        COT

        Everyone knows the whole “Catch a man a fish vs. teach a man to fish” quote. It’s pretty famous.
        Here is another take I proposed this morning. Every man can certainly learn to fish, and every man should be taught to fish. However, let us remember that not ever man understands/comprehends instructions in which they are given the first time. Let us remember this as we try to teach others to fish. Hopefully, we will remember that we once had trouble learning how to fish, and with this wisdom, we remember to be patient as teach others.
        Most importantly, for those avid fishermen out there, remember that some men need an invitation to the proverbial boat. Do your best to seek out those men to help them learn to fish. Won’t they need to pass it along in the future.
        Yes, there were a lot of metaphors in the COT, but I believed the men firmly understood them and will go forth and use them in their lives.

        Moleskin

        “What is our mode of travel for this one?” — Blue
        “Shut up Blue and just run before he gets other ideas.” — Unknown
        “Blue, was that you?” “Yes, I’m ok Snatch.” “I didn’t ask if you were ok Blue, I was just wondering if that was you, but are you ok Blue.” Snatch & Blue upon reaching 2nd Base
        “We are going to print off the pdf. for you so you know there are other exercises that aren’t so hard.” — She Shed
        “You know we only have like 5 minutes, right?” — Lyft (at the bottom of Mt. Crushmore)
        “Hey Clean, thanks for ruining baseball for me!” — Ponce

        News

        4/23/2022 — Poker Run
        07/16/2022 — Fallen Five Event (details forthcoming)
        Chubby’s Ministry

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        Modification for Leg Day

        QIC:  Mr. Clean

        Date: 02/25/2022

        PAX: 8 Seconds, Blindside, Dundee, Recycle, Roomba 

        AO: Detention 

        Conditions

        61 degrees. Misty.

        COP

        SSH x25 IC
        Forward Fold OYO
        Static Stretching
        Willie Mays Hayes x15 IC

        The Thang

        Mosey to the bottom of Mt. Crushmore.
        7 of Diamonds (modified)
        Bottom of Hill — 7 Burpees w/3 Merkins & 3 Plank Jacks
        Run up Mt. Crushmore
        Top of Hill — 14 Lunges Hard Count
        Bear Crawl Across Top of Hill
        Top of Hill — 21 Squats
        Run down Mt. Crushmore
        Bottom of Hill — 28 Monkey Humpers
        Bear Crawl to Start of Routine
        Rinse and Repeat Routine doubling rep count at each stop.

        22’s
        20 Rows under pavilion
        Run to football field
        2 Leg Raises
        During travel: stop and complete 20 Imperial Walkers on the way, and 20 SSHs on the return
        Majority of Pax completed 9 rounds, and we returned to the start.

        COT

        In planning a workout, I look at the HC list at late as the morning of, and when I do so, I make every attempt to make necessary changes to develop a workout to push the most “in shape” guy. This will probably, at some point, push me back to the Six. That’s ok. My job is not always to lead from the front. My job is to make sure every man that makes the commitment to come to my Q gets his “money’s worth”. Maybe my thinking here is wrong, but it will not change. Each man deserves the opportunity to work as hard as possible at an F3 workout.

        The Jester is loud, obnoxious, entertaining, funny, boisterous…these words describe something that is easy to identify.
        Blindspots are hidden, unrecognizable, difficult to identity, disguised…these words describe something that is not easily identified.
        Guardrails are designed to protect, strengthen ones ability toward advancement.
        Make sure when Guardrails are built they focus on those Blindspots even more than that Jester. Those hidden areas that only a ShieldLock can identify. Make sure those have Guardrails.

        Moleskin

        “This is what you call modifying down for legs?” — Dundee
        “Hey, I said audible…not modification.” — Mr. Clean
        “I have exactly 2 days to get ripped.” — Dundee (again)
        “This sucks” — Possibly all of us at one point

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          Stache Away this Country-Western Beatdown

          QIC:  Sousa & Mr. Clean

          Date: 02/12/2022

          PAX: AOL, Geek Squad, M.I.A., Milkman, Ramrod (Respect), Shake N Bake, Shawshank, Toe Jelly, and Uncle Joe

          AO: Legacy

          Conditions

          It was warm enough for silkies, but cold enough for a toboggan. Legacy does have its own way of being deceptively cold.

          COP

          Led by Sousa
          SSH x20 IC
          Forward Fold OYO
          Willie Mays Hayes x15 IC
          Shoulder Blaster — This included a new exercise…. The Lasso

          The Thang

          There was attempt to keep us moving with a great deal of cardio activity. I failed in one of these areas…
          Crawl to the Trough
          4 Troughs (benches) at the Legacy playground. Each one had an exercise. They were as follows: Blockees (10 OYO), Leg Raises (15 OYO), Bent Over Rows (20 OYO), and Squat Jumps (25 OYO) — Travel to each trough by Block Bear Crawling.

          “Just Need a Bigger Lap”
          The next section was a ladder. After each set of exercises we took the small lap around the playground.
          10 — Thrusters
          15 — Box Jumps (turned into step-ups)
          20 — Lat Pull Overs
          25 — Dips
          30 — Curls
          35 — Bench Presses
          40 — Monkey Humpers

          Oversimplified Dora
          Partner up. Complete 50 Burpees together, in sets of 10, and run suicides together until you have both completed 50. Alot of confusion from my explanation, but at least we finished the burpees, and the COT was passed to Suosa.

          COT

          Delivered by Sousa
          Reading the Bible right now, and I recently read the lesson of Peter and his interaction with Jesus on the boat in stormy waters. Jesus convinced Peter to leave the boat and walk to Him. As the waters became more choppy and turbulent, Peter took his eyes away from Jesus and began to sank. However, when he placed his eyes back upon Jesus, he was able to walk again.
          When the waters of life are stormy, choppy, and turbulent, we must continue our focus on Jesus; so that we can stay upright in the most difficult times.

          Moleskin

          Well, the playlist led to significant mumblechatter.
          Sousa created and responded to this own mumblechatter.
          “Clean, you should have just ran bigger laps” – M.I.A. in response to my complaints that I did not achieve enough movement.
          “I hate you, don’t talk to me” – Shake N Bake (apparently he does not like burpees….)
          “I can’t stop smelling dog s**t, I think it’s just stuck in my nostrils at this point” – Also Shake N Bake
          “Wait, what are we doing? Wait, where are we going? How am I supposed to lead cadence when I am trying to have a conversation?” – Sousa
          “I really like Marty Robbins for the playlist. Who is this guy signing now?” – Sousa
          “Marty Robbins, Sousa” – Response to the above comment….
          The shocking mumblechatter or lack thereof was any reference to Brokeback Mountain…
          Even without the precense of Blue, there was an abundance of TWSS jokes.

          News

          Tuff Muff this Saturday 02/19/2022

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            Conscientious Objector

            QIC:  Mr. Clean

            Date: 01/21/2022

            PAX: Blair Witch, Choo Choo, Full Moon, Ramrod, Tube Squeeze 

            AO: Hacksawi

            Conditions

            Somewhere between — I can’t feel anything and 28 degrees. Giant “Ole Glory” was waving with glorious symmetry in the whipping winds. Desmond and the many others looked upon us as a reminder to always give “just one more”.

            COP

            SSH x20 IC
            Forward Fold OYO
            Willie Mays Hayes x12 IC
            SSH x10 IC

            The Thang

            Mosey to “The” Flag, and drop our blocks with Desmond to stand guard. From here, we started the Thang.

            Catch Me if You Can
            Grab a partner. Partner 1 completes 20 Plank Jacks.
            Partner 2 bear crawls.
            Partner 1 moseys to Partner 2.
            Flapjack it.
            Rinse and Repeat it until we arrive back to Desmond.
            Plank for the Six.

            Upper Body Dora
            Shoulder Presses — 200
            Curls — 200
            Bench Press — 200
            Bent Over Rows — 200
            Leg Raises — 200
            Pax seemed to grumble a bit about the traveling method. If YHC recalls correctly, it was something along the lines of; “we couldn’t just do a regular Dora, we had to almost like a suicide thing or ladder deal”.
            Above is a pretty accurate description: each time a partner traveled he went to, he went one Star further and ran back. Once we got to the Army Star, it got much much easier as we worked our way in reverse from there.
            Time. Mosey to Flag.

            COT

            Desmond Doss, known for incomparable bravery, was a “Conscientious Objector”. In the times I have Qed Hacksaw, I failed to truly recognize this American Hero, and the example he gives us in which to live.
            We all have a moral compass, and in today’s world, we are often encouraged that our moral compass calls us to anger or “set aside” someone with different viewpoints or different moral compasses.
            Desmond Doss reminds us we should have a different approach in life.
            As Choo Choo reminded us at Shot House on Monday, our mental state and mental discipline, or lack thereof, guide our habits. Our habits create a perception of us to others.
            How do his COT meld with Desmond Doss’s lesson? A strong moral compass will guide self-discipline which will create positive habits which, in turn, will only help others see a positive light and love in us.
            See, Desmond had a strong moral compass, so much so that he loved his fellow man enough to serve and risk his life but also stood behind his morals of not harming another person. He reminds us of the power of standing strong in our morals while also providing love and service to others.
            How about we strive to do this? Stand strong for what is right. What is right is loving and serving others. This takes immeasurable amounts of self-discipline, BUT it also leads to positive habits that impact others in a positive way.
            Finally, in turn, those positive habits often lead to the “change you want to see in the world”.

            Moleskin

            “WE couldn’t just do an easy Dora, we had to do like a suicide or ladder type thing” — Full Moon
            Somehow, Totanka’s running pace was mentioned…News Flash — He. Runs. Fast.
            Apparently, there was a lot of arm work completed at the Hackliment locations this week.
            “There is no fast way to do these either” — response to a change from Upright Rows to Leg Raises

            News

            Tough Muff — Details coming

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