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Painsgiving Beatdown

QIC: Mr. Clean & Prosciutto
Date: 11/23/2017
PAX: Best in Show (RESPECT), Early Bird, Mr. Clean, Prosciutto, Rainman, and Vila
AO: Hill City

Conditions

29 degrees, frosty grounds, frosty PAX, but a committed PAX to getting better. Disclaimer was given – This a free, peer-led workout, we are not professionals and encourage you to modify if necessary.

COP

Mosey to a circle up around the shovel flag.
SSH IC X 15
Cotton Pickers IC X 15
SSH IC X 15
Alternating Toe Touches IC x 15
SSH IC X 15
Finkle Swings OYO X 15
SSH IC X 15
Windmills X 15
Mosey to the bottom of Mt. Midoriyama. PAX were instructed to take a lap around Mt. Midoriyama. When the PAX encountered a light pole we completed a set of exercises.
1st Light Pole – 1 Merkin & 1 Squat
2nd Light Pole – 2 Merkins & 2 Squats
3rd Light Pole – 3 Merkins & 3 Squats
4th Light Pole – 4 Merkins & 4 Squats
Run to the top of Mt. Midoriyama
Rinse & Repeat 3 more times
YHC likes to incur the FNG burpee penalty post warm-up; thus, the PAX completed a 6 burpee penalty. YHC informed the PAX the warm-up was complete and Prosciutto would conclude the Painsgiving festivities.

The Thang

Round 1 (Mike Tyson’s Thanksgiving Day Parade)
Mumblechatter ensued as the proper exercise counterpart for Mike Tyson needed to be decided.  It was decided that LBC’s were indeed the Best In Show. The PAX completed Mike Tyson 11’s with Bear Crawls and LBC’s.
*modification of lunge walks, as needed (and it was needed…)
Round 2 Warm-Up for MOM
SSH X 10 IC
Imperial Walker x 10 IC
BAC  X 5
Reverse BAC X 5
Shoulder Press X 12
MOM
6 Inches x 10 IC
Flutter Kicks x 10 IC
Rosalita x 10 IC
Freddie Mercury x 12 IC
Hollywood x 10 IC (Left & Right)
BOM
COT
Name-O-Rama

Moleskin

YHC pointed out the importance of thanking Veterans on Veteran’s Day, but we must not forget to thank these men and women every chance we get.  Find an opportunity EVERYday to give thanks to someone and God.  Part of finding and showing appreciation is part of the life long fitness required by the men of F3.  Simply posting is not Fitness, but rather, seizing the opportunity to create a positive plan and executing it for the betterment of others, our families, and most importantly, God

News

Much Respect to Angus and Vila for representing F3 Chatt at the GrowRuck! 
Future opportunities for more PAX to get involved in GoRuck – Details to come.
Mr. Clean’s Exceptional Ed. Students are selling Christmas Greeting cards to any PAX interested.
Continued prayer for successful EHing and commitment from current PAX to a lifelong fitness goal.

Upcoming Qs

11/25/2017 – Landfill (Mr. Clean)
11/27/2017 – Beast Ridge (Delta)
11/28/2017 – Hill City (Steam Engine)
11/29/2017 – The Griff (Stairmaster)
11/30/2017 – Hill City (Laces Out)
Sincerely,
Mr. Clean

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Mr. Clean’s Cherry Blast Q (Stand By Your Man)

QIC: Mr. Clean
Date: 11/8/2017
PAX: FNG-Easy Mac, Ohms, Snowflake, and Stairmaster
AO: The Griff (Vandergriff Park)

Conditions

55 deg. F, soggy, foggy, some groggy PAX, but all feeling froggy for a beatdown
When 0530 arrived, YHC wanted to bring “Glad Tideings with great Joy” for a good cleaning in the soggy weather.  The excitement was especially high for the “veteran” PAX as we had an FNG make the trip all the way from atop Signal Mountain.  The disclaimer was given swiftly and the fun began.
 
Warm-Up:

  1. SSH IC X20
  2. Imperial Walkers IC x15
  3. SSH IC x15
  4. Cotton Pickers IC x15
  5. SSH IC x12
  6. BACs IC x15
  7. Reverse BACs IC x15
  8. Moroccan Night Clubs IC x15

The Thang

The Thang:
Round #1: Sorta DORA
With a good warm-up, sweat broken, and a slow count Imperial Walker round, the PAX were instructed to mosey to the light single light pole not following “Ohms Law”.  The PAX partnered up and positioned themselves for the Sorta Dora Beatdown.

  1. PAX # 1 – Ran to 4th Light Pole & Back (Approx 100 yards)
  2. PAX # 2 – Merkins
  • Rinse and Repeat until 100 reps have been completed
  1. PAX # 1 – Ran to the 4th Light Pole & Back (Approx 100 yards)
  2. PAX # 2 – LBCs
  • Rinse and Repeat until 200 reps have been completed
  1. PAX # 1 – Ran to the 4th Light Pole & Back (Approx 100 yards)
  2. PAX # 2 – Squats
  • Rinse and Repeat until 300 reps have been completed

 
Round #2: Coupon Gassers
Mosey to the small parking lot and grab a rock to hopefully find their own “Dewayne”.

  1. Perform Bent Over Rows, Bicep Curls, and Shoulder Presses x 10 (with coupon)
  2. Sprint 5 yards and back.
  • Rinse and Repeat until you reach the 20 yard mark

Round #3: Stand By Your Man
After returning their rocks, The PAX were instructed to complete Tammy Wynette exercises and obvious MumbleChatter ensued.  PAX stood by their partners and completed the following:

  1. PAX #1 – 10 Squats
  2. PAX #2 – 10 Merkins
  • Rinse and Repeat until 50 of each exercise was completed.

 
Totals Per Pax:

  • 1.5 Miles
  • 100 Merkins
  • 100 LBCs
  • 350 Squats
  • 40 Bent Over Rows
  • 40 Bicep Curls
  • 40 Shoulder Presses
  • 50 Shoulder Presses

Mosey back to The Love Shack.
 
 
 

Moleskin

Chattanooga is our city here in F3, but we also have our communities within that city (Beast Ridge, The Griff, Hill City, and The Landfill) and of course, we have each other.  In the wake of San Antonio, the continuing heartache associated with the hurricanes, and our brother Laces Out, we are all challenged to support those communities by providing a shining example of support and lending hands up to those in need.

News

*Q School 11/11/2017 (Landfill)
* GrowRuck 05 / Grow School (November 18th)
* FNG Challenge; Starting tomorrow and going through end of November the workouts will begin with 10 Burpees. Deduct 1 burpee for every FNG until end of November.

Upcoming Qs

11/9/2017 – Laces Out (Hill City)
11/11/2017 – Q School (Landfill)
11/13/2017 – Steam Engine (Beast Ridge)
11/14/2017 – Delta (Hill City)
11/15/2017 – Ohms (The Griff)
11/16/2017 – Angus (Hill City)
11/18/2017 – GROW RUCK
11/20/2017 – Rainman (Beast Ridge)
Sincerely,
Mr. Clean