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Thanksgiving Eve

QIC:  Mr. Clean

Date: 11/25/2020

PAX: Shawshank, Toe Jelly, WoodRider, Blackout, Coldplay, John Doe, Bonsai, Craw Daddy, Wrecked Em, Abercrombie, Roll Back, and Meow Mix

AO: Parliament

Conditions

Warmish. Suddenly it was in the 50’s. We agreed this was a very 2020 thing. We switched to the 50’s out of nowhere, yet it was so windy it still felt almost in the 30’s.

COP

SSH x20 IC

Foward Fold OYO

Willie Mays Hays x15 IC

SSH x15 IC

The Thang

YHC main goal was to take a beatdown over the river worthwhile to the HIM who showed up for a “visiting Q”. My hope is each Pax got what they paid for this morning.


4 Corners Escalator 

10 Burpees / Bear Crawl

20 Jump Squats / Sprint

30 Yoga Squats / Bear Crawl

40 Monkey Humpers / Sprint to Start 

40 Monkey Humpers / Bear Crawl

30 Yoga Squats / Sprint

20 Jump Squats / Bear Crawl

10 Burpees

EMOM Upper/Core (3 Burpee EMOM)

50 Perfect Form Merkins

100 Leg Raises

150 Overhead Claps

200 Flutter Kicks

2 Lap Indian Run

COT

For those that don’t know, YHC is a teacher, and this year I’ve been able to combine both passions: teaching Special Education students and social studies.

One of the first standards is based around Jamestown and the 1st Thanksgiving.

The 1st Thanksgiving was actually very different than we think. (1) It was originally celebrated in October, (2) they didn’t eat turkey (plenty of venison to go around), (3) OH, and this feast was a Thanks to God for putting the Natives in their lives.

Thanksgiving was actually the first “Christian” holiday of the new colonies. It was significantly more grounded in Christianity than even Christmas; again, the whole point was to thank God for his blessing of the Native Americans.

Without the Natives, those of Jamestown would’ve ended up just as those of Roanoke did: gone without a trace.

However, the Natives taught them to hunt more efficiently, but more importantly, they taught the Pilgrims how to farm. That’s right, the Native Americans, not the Pilgrims, were your original American farmers.

Where is all this going? Well, on this Thanksgiving Eve, I’m quite certain you’re taking time to recognize aspects of your life in which you’re thankful.

The time you take to express thankfulness is great. The time the Pilgrims took to express their thankfulness was great; however, I think we all know the eventual future of the Native Americans.

Rather than be forever thankful, as the colonial population grew, they dropped the attitude of gratitude and took advantage of their Native friends. There is a reason we have “Trail of Tears” signs all throughout this area.

I challenged each Pax to remain thankful throughout the whole year, and never take advantage of those aspects in which they’re thankful. Embrace them. Love them. Encourage them. Support them.

Finally, YHC expressed a great deal of gratitude who defeated the fartsack and came out this morning!!

Moleskin

“Remember guys it’s ok to go to your knees if you can’t do it right.”

What’s the modification for Burpees

Pax was fairly quiet.

News

Thanksgiving Co-Q (Iron Butt [Respect, Respect] & Skitch) Convergence at Hill City!!

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    Polarizations and Comparisons

    QIC:  Mr. Clean

    Date: 11/18/2020

    PAX: Friar Tuck (Respect), Hambone (Respect), Ponce de Leon (Respect), Snatch, U-Turn, Recycle, Blue, Nordic Track, Dundee

    AO: Detentions

    Conditions

    35 Degrees. Clear.

    COP

    SSH x30 IC
    Willie Mays Hays x20 IC
    Forward Fold OYO

    The Thang

    This was the AMRAP challenge stolen from Shortstop’s VQ workout for FiA yesterday. YHC changed a few things.
    AMRAP Challenge
    Pax paired up. One Pax ran a lap while another complete AMRAP exercises. Pax One returned, completed the same exercise while Pax Two ran a lap.
    Each card had 5 exercises. After the 5 exercises were complete, the Pax would choose another. Overall, we completed 10 laps worth of running.

    Card 1
    Super-Slow-Motion Merkins, Perfect Form Side Straddle Hops, Side-to-Side Skier Jumps, Half Jacks, and High Plank
    Card 2
    Lunges, Perfect Form Side Straddle Hops, Burpees, High Knees, and High Planks
    Card 3
    Baby Arm Circles, Low Plank, American Hammers, Half Jacks, and Supermans
    Card 4
    Power (tuck) Jumps, Zombie Walks (stationary), Perfect Merkins, Mummy Jacks, and Reverse Lunges

    COT

    I began this COT by acknowledging a post on social media in which a mother was asked by her 11 year old daughter “why is Biden pushing so hard for wearing masks to protect other people, yet he is so for abortion? Are unborn children not worth protecting?”

    Now this sounds very much like a politically charged statement from YHC, however, it was not that at all. It was actually not about Biden or Trump or politics or opinions,

    It was about perception and Faith. Children are so perceptive, aren’t they. This young lady drove home a point for me that: we are way too polarized in our country. Ironic and scary, the “United” States is extremely polarized.

    Just yesterday, I was teaching about world religions to my students, and they all recognized that the one definite thing a religion or faith practice will do for those practicing that faith is bring unity among them.

    I believe whole heartedly we must be convicted and stand for what is right and what we believe in and have the courage to fight for our convictions.

    The question, however, comes from where our convictions lie. Why? In this current state of polarization, where are peoples’ faiths resting. Sure seems like people have allowed their faith to rest in the hands of man or even in the hands of an idol, say, I don’t know….political leaders.

    Funny thing about that, people disappoint. People sin. People fall short of expectations. God NEVER does.

    So, as you read the passage from Isaiah, notice the edge of sarcasm in there. All this beautifully written text simply saying, “wake up morons, nothing compares to the glory of God”, AND the things YOU (man) set up to try and compare are simply man made objects.

    Guess what, those things made by the hands of man fall on the burden of man. They cannot sustain without constant care from man.
    On the other hand, MAN CANNOT SUSTAIN WITHOUT GOD. NOTHING COMPARES TO HIS POWER, GLORY, LOVE, and GRACE.

    11 He tends his flock like a shepherd: He gathers the lambs in his arms and carries them close to his heart; he gently leads those that have young.

    12 Who has measured the waters in the hollow of his hand, or with the breadth of his hand marked off the heavens? Who has held the dust of the earth in a basket, or weighed the mountains on the scales and the hills in a balance?
    13 Who can fathom the Spirit of the Lord, or instruct the Lord as his counselor?
    14 Whom did the Lord consult to enlighten him, and who taught him the right way? Who was it that taught him knowledge, or showed him the path of understanding?

    15 Surely the nations are like a drop in a bucket; they are regarded as dust on the scales; he weighs the islands as though they were fine dust.
    16 Lebanon is not sufficient for altar fires, nor its animals enough for burnt offerings.
    17 Before him all the nations are as nothing; they are regarded by him as worthless and less than nothing.

    18 With whom, then, will you compare God? To what image will you liken him?
    19 As for an idol, a metalworker casts it, and a goldsmith overlays it with gold and fashions silver chains for it.
    20 A person too poor to present such an offering selects wood that will not rot; they look for a skilled worker to set up an idol that will not topple.

    21 Do you not know? Have you not heard? Has it not been told you from the beginning? Have you not understood since the earth was founded?
    22 He sits enthroned above the circle of the earth, and its people are like grasshoppers. He stretches out the heavens like a canopy, and spreads them out like a tent to live in.
    23 He brings princes to naught and reduces the rulers of this world to nothing.
    24 No sooner are they planted, no sooner are they sown, no sooner do they take root in the ground, than he blows on them and they wither, and a whirlwind sweeps them away like chaff.

    25 “To whom will you compare me? Or who is my equal?” says the Holy One.
    26 Lift up your eyes and look to the heavens: Who created all these? He who brings out the starry host one by one and calls forth each of them by name. Because of his great power and mighty strength, not one of them is missing.

    27 Why do you complain, Jacob? Why do you say, Israel, “My way is hidden from the Lord; my cause is disregarded by my God”?
    28 Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom.
    29 He gives strength to the weary and increases the power of the weak.
    30 Even youths grow tired and weary, and young men stumble and fall;
    31 but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

    Moleskin

    [The “Moleskin” aka the “NAKED-MAN MOLESKIN” is the portion of the Backblast in which the Q describes interesting things about the Workout that are at least partially true.]

    News

    [Fill in News, Upcoming Q’s, Events, etc.]

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      Veteran’s Day Tribute — Lion’s Den

      QIC:  Mr. Clean

      Date: 11/11/2020

      PAX: The Count (Respect, Respect — Veteran), Hambone (Respect — Veteran), Recycle (Veteran), Nordic Track (Veteran), Gretel (Veteran), MoneyBall, Rodeo, Burrito, Iron Butt (Respect, Respect), U-Turn, Xena, DuranDuran, She Shed, Snatch, Friar Tuck

      AO: Lions Den

      Conditions

      69 Degrees. Rainy. Just another day at the office for our Vets.

      COP

      16 — SSH IC (May 16th — Armed Forces)

      14 — Willie Mays Hays IC — (June 14th — Army B-Day)

      4 — Burpees OYO — (August 4th — Coast Guard B-Day)

      18 — SSH IC — (September 18th — Air Force B-Day)

      13 — Arm Circles/Front-Back — (October 13th — Navy B-Day)

      10 — Burpees — (November 10th — Marine Corps — B-Day)13 — SSH IC — (December 13th — National Guard B-Day)

      The Thang

      Rep counts and distances are based upon important numbers either in the chosen military branch or the Veteran represented

      Veteran’s Day Tribute

      ARMY REPS — 36 yds 3rd Cone — Bernie Down and Back

      1. Rob Martin 50 Hambone (Respect) served in the United States Army Reserves from 1987-1995 with 2.5 years of active duty
        1. Complete 50 Squat Jumps
      2. J.B. Gaskins 62 The Count (Respect, Respect) served in the United States Army Reserves from 1987 – 2017
        1. Complete 62 Bent Over Rows

      MARINE REPS — Bear Crawl 19 yds — Down and Back 2nd Cone

      1. Lang Johnson 41 Nordic Track served in the United States Marines from 1998-2005
        1. Complete 41 Curls
      2. Drew Mansell 37 Gretel served in the United States Marines from 2001-2005
        1. Complete 37 Burpees
      3. Gray Ramsey 44 Recycle served in the United States Marines from 1995-2007
        1. Complete 44 Overhead Presses

      AIR FORCE REPS 1st Cone 18yds — Carioca First Cone

      1. Chris Martin 39 Coldplay served in the United States Air Force from 2003-2008
        1. Complete 39 Coupon swings
      2. Rusty Reece 55 Best In Show served in the United States Air Force from 1988-1992  
        1. Complete 55 SSH IC

          Leave blocks where they are. Mosey to the bottom of the bleachers.

          11 Ascend/Descend Reps for 11/11 — Dips at Bottom and Leg Raises at Top

      Finish with 10 WWII Sit-Ups

      COT

      I grew up a-dreamin’ of bein’ a cowboy

      And lovin’ the cowboy ways…my heroes have always been cowboys.

      Willie Nelson said these words in one of his more popular songs. For me, however, my heroes have always been Veterans.
      Cowboys are cool, but cowboys are fighting for themselves.

      Veterans on the other hand get up every morning fighting for someone else. 
      Fighting for someone they may not know. 
      Fighting for someone they might completely disagree with. 
      Fighting for someone to have the right to disagree with them. 
      Fighting for you and for me.

      I’ve also heard the phrase “you shouldn’t meet your heroes”. 
      Whoever decided that made sense must have met someone that truly let them down.  

      That’s the thing about Veteran’s, its almost impossible for them to let you down; because, at some point in their life they made a commitment of willingness to give their greatest gift — life– EVERY person here today.

      Please, Please thank a veteran today if you have the opportunity.

      16 — SSH IC (May 16th — Armed Forces)

      14 — Willie Mays Hays IC — (June 14th — Army B-Day)

      4 — Burpees OYO — (August 4th — Coast Guard B-Day)

      18 — SSH IC — (September 18th — Air Force B-Day)

      13 — Arm Circles/Front-Back — (October 13th — Navy B-Day)

      10 — Burpees — (November 10th — Marine Corps — B-Day)

      13 — SSH IC — (December 13th — National Guard B-Day)

      Each rep count after the announced veteran was for their age.

      BearCrawl length was based on the 38th Parallel in which the cease fire occurred for the Korean War. The Marine Corps was the main force used in this “Forgotten War”

      Sprinting after our “Army Representatives” was based upon the number of soldiers serving in a Platoon at 36.

      Caraco after our “Air Force Representatives” was based upon the date of their birthday which was the 18th of September.

      Rep Count + Yardage Distance = 866 which is 245 (Age of Marine Corps) less than 1111.

      Moleskin

      “God, I can’t imagine what we will do for The Count…he’s like 80” — Recycle

      Burrito is still trying to tell jokes even without an audience.

      “That’s technically not the second set of cones.” — Burrito

      “AAaaand that’s why everyone hates lawyers” — Snatch

      News

      B DOUBLE— E…..DOUBLE –R…UN — Saturday, November 14, 2020.

      Prayers for Hasbro

      Prayers for MoneyBall and his mother.

      Praise to all the Veterans out there!

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        The Sad Clown Vaccine

        QIC:  Mr. Clean

        Date: 10/09/2020

        PAX: Blue, Cleaver, She Shed, Snatch, Ponce, Heisenberg, Sherlock, Slois Lane, Money Shot, U-Turn

        AO: Shot House

        Conditions

        Cool and crisp

        COP

        SSH x20 IC
        Shoulder Blaster

        The Thang

        A modification to the “Wildcat Crawl”. Often times modification indicates easier, but modification means change. This just a change in the routine, well, except for the timed mile.
        YOU vs. YOU
        Time Mile
        Mosey to bottom of the bleachers for a “10 Count”

        20 Inverted Rows at bottom of bleachers
        Ascend the Bleachers
        1 Incline Merkin
        Descend the Bleachers
        19 Inverted Rows
        Repeat until 1 Inverted row to 20 Incline Merkins

        Run 800M (2 Laps)

        COT

        “The issue of faith is not so much whether we believe in God, it is whether we believe the God we believe in.”

        Shot House got its name through the connection with Hixson High School formerly being the sight for vaccinations for the surrounding community.

        Ironically, we are in a time when many are begging for a vaccines to take care of the “Covid-19 Problem.”

        Shot House, as the AO, developed as a need after this recent exponential growth in F3 Chattanooga. YHC has no doubt our own Prosciutto could provide some awesome data about the growth patterns, but to the naked eye, YHC sees even further irony…

        This exponential growth occurred directly after we were quarantined from this virus in which we search for a vaccine.

        While we still search for a Covid-19 vaccine, we clearly see that ALL of F3 Chattanooga is vaccinating what is known as “Sad Clown Syndrome”. This post quarantine era has proven what we already knew: men struggle with loneliness and need something to aid with this struggle, and they need exercise in their lives to help them contend this loneliness.

        F3 provides all of these things, so as we close today, YHC asks: where are all of those guys that came out? are they still posting regularly? are YOU connecting with them?

        If you answered yes to any of these questions, then please continue to remember this is more than a workout, and if you answered no to any of these, then once again, remember it is more than a workout and try to reach out to those that need it.

        Moleskin

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          “I saw somewhere that FiA gets to use Yoga Mats…”

          QIC:  Mr. Clean

          Date: 10/08/20

          PAX: Iron Butt (Respect, Respect), Milkman, Dundee, Nordic Track, Ducktales, She Shed, Radiohead, Roomba, Postman, Hasbro, Cleaver, U-Turn, Blue

          AO: The Huey

          Conditions

          57 degrees. Typical Huey Humidity.

          COP

          SSH x20 IC

          Forward Fold OYO

          SSH x16 IC

          Windmill x 14 IC

          SSH x12 IC

          Willie Mays Hays x10 IC

          SSH x8 IC

          The Thang

          [Comments]
          “Oh God, It’s a Ladder Isn’t it?”
          Ladder sets of the following core exercises with a touch of moseying sprinkled, and as promised, the typical level of running was not reached. We stayed under a mile!

          10 — Climber Taps OYO

          20 — BBSU’s OYO

          Mosey to the Large Flag

          10 — Climber Taps OYO

          20 — BBSU’s OYO

          30 — Crunch Kicks OYO

          40 — Half Wipers

          Mosey to the bridge and cross the Potomac (possible 10 count)

          10 — Climber Taps OYO

          20 — BBSU’s OYO

          30 — Crunch Kicks OYO

          40 — Half Wipers OYO

          50 — Alternating Arm/Leg Plank OYO

          60 — LBC’s

          Mosey to Huey Choppa (possible 10 count)

          10 — Climber Taps OYO

          20 — BBSU’s OYO

          30 — Crunch Kicks OYO

          40 — Half Wipers OYO

          50 — Alternating Arm/Leg Plank OYO

          60 — LBC’s OYO 

          70 — Flutter Kicks OYO

          80 — Imperial Walkers OYO

          Mosey to Shovel Flag and Circle up around it

          10 — Climber Taps

          20 — BBSU’s

          30 — Crunch Kicks

          40 — Half Wipers

          50 — Alternating Arm/Leg Plank

          60 — LBC’s

          70 — Flutter Kicks
          TIME

          80 — Imperial Walkers

          90 — Hollow Body Hold IC100 — Low Plank IC

          COT

          The issue of faith is not so much whether we believe in God, whether we believe the God we believe in. 

          4 Light shines in the darkness for the upright.

          He is gracious, compassionate, and righteous.

          5 Good will come to the one who lends generously

          and conducts his business fairly.

          6 He will never be shaken.

          The righteous one will be remembered forever.

          7 He will not fear bad news;

          his heart is confident, trusting in the Lord.

          8 His heart is assured; he will not fear.

          In the end he will look in triumph on his foes.

          9 He distributes freely to the poor;

          his righteousness endures forever.

          His horn will be exalted in honor.

          10 The wicked one will see it and be angry;

          he will gnash his teeth in despair. The desire of the wicked leads to ruin.

          Moleskin

          “Oh God, It’s a ladder isn’t it”

          “Man, we definitely switched that 80 grit, really exfoliates the back”

          “She Shed just decided to do what we all really wanted to do”

          “I saw somewhere that FiA gets to use Yoga mats at their workouts”

          “Ducktales can bring the Yoga mats for us!”

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            Good People

            QIC:  Mr. Clean

            Date: 09/23/2020

            PAX: Cleaver, Tasty Cakes, Roomba, Geek Squad, Snatch, Lloyd, Big Al, Footloose, U-Turn, Milkman, Magnum, Hobo

            AO: Detention 

            Conditions

            It was absolutely amazing. Crisp, Fall air. YHC actually wore a pullover and at some point mentioned something being cold. Even though it was a workout, the smells from the air made it seems as though BBQing and football (c’mon Pac-12 you can still join) being here will make everything right.

            COP

            SSH X25 IC
            Forward Fold OYO
            Willie Mays Hays x15 IC
            High Knees X15 IC

            The Thang

            Today was a day of combination, an effort to combine pieces of the month’s Ironpax into a single workout. Of course, both form and times were accurate. Video worthy really, but we didn’t want to embarrass anyone…

            The Thang

            Capri Lap Around Community Center Track

            50 Leg Raises OYO

            Run a Loop

            25 BBSUs OYO

            Plank for the Six

            Late for Class Loop

            10 Thrusters

            Rifle Carry to cone & 10 Blockees

            Rifle Carry back to Start & 10 Thrusters

            Rifle Carry to Cone & 15 Weighted Squats

            Rifle Carry back to Start & 10 Thrusters

            Rifle Carry to Cone & 20 Bench Presses

            Rifle Carry Back To Starting Position

            Tardy Track Routine

            Run a Lap

            Complete 50 Merkins

            Run a Lap

            Complete 40 Bent Over Rows

            Run a Lap 

            Complete 30 Merkins

            Run a Lap

            Complete 20 Bent Over Rows

            Run a Lap

            Unfortunately, we did not get to the Principal’s Parking Lot. Looks like the Den Men will get that on the 12th….

            COT

            Today is my son’s birthday. I chose to workout and Q for a very specific reason. When Parker asks, “Daddy, what made you workout on my birthday.” I can confidently answer, “Parker, I understand the importance of surrounding myself with good people.” Hopefully, he will take this lesson as he goes through life, the Pax recognize how I feel about them, and they also strive to follow that same path: surrounding themselves with good people.

            Moleskin

            Detention offers training to work the poll.
            “Poll dancing is great exercise.” We are all still curious how Lloyd knows this.
            Wonder what kind exercise comes from working a pole.

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              The Price You Pay

              QIC:  Mr. Clean 

              Date: 09/01/2020

              PAX: Blue, Dundee, Milkman, Radiohead, U-Turn, Nordic Trac, Cleaver, Ducktales 

              AO: The Huey

              Conditions

              Almost 80. Extremely humid.

              COP

              SSH x20 IC
              Forward Fold OYO
              Willie Mays Hays x15 IC

              The Thang

              Leg Ladders
              Pax begin at a curb and complete the 10 Bobby Hurleys. Run to the other curb. Complete another round of Bobby Hurleys. Add 12 Tuck Jumps. Run back. Complete 12 Tuck Jumps. Add 14 Yoga Squats. etc…
              10 — Bobby Hurleys 

              12 — Tuck Jumps

              14 — Yoga Squats (feet together)

              16 — Pause Squats (pause for a 1 Mississippi hold)

              18 — Regular Squats

              20 — Monkey Humpers

              Duck Walk Lunges
              At the completion of each exercise, Pax would run a half lap back to Love Shack.
              Bulgarian Split Squat x20 each leg
              Duck Lunges x20 each leg.

              COT

              Work ethic is completely and totally mutually exclusive from salary. Do you plan an F3 workout? Have you ever led anything which you gave your whole heart and effort? IF so, then you understand this concept. Don’t let your passion, focus, and desire be hindered by salary or affirmation given for a task.

              Moleskin

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                AMRAP Challenge

                QIC:  Mr. Clean

                Date: 08/26/2020

                PAX: Dundee, Ohms, Nordic Trac, Blue, White Lightening, Cleaver, Sherlock, Geek Squad, Roomba, and U-Turn

                AO: Detention 

                Conditions

                Muggy. Upper 70’s.

                COP

                SSH x20 IC
                Forward Fold OYO

                The Thang

                The M provided a workout called “The AMRAP Challenge”. YHC figured with the “theme” of today’s workout and COT. he’d use it for the workout.
                AMRAP Challenge

                AMRAP #1: Squats

                AMRAP #2: WD-40 Merkins (Wide/Diamond)

                AMRAP #3: Apollo Ohnos

                AMRAP #4: Mountain Climbers
                AMRAP #5: Hold High Plank Position

                AMRAP #1: Lunges

                AMRAP #2: Side Straddle Hops

                AMRAP #3: Burpees

                AMRAP #4: High Knees
                AMRAP #5: High Planks

                AMRAP #1: Baby Arm Circles

                AMRAP #2: Low Plank

                AMRAP #3: American Hammers

                AMRAP #1: Super-Slow-Motion Push-Ups

                AMRAP #2: Smurf Jacks

                AMRAP #3: Side to Side Toe Taps

                AMRAP #1: Colt 45 (15-Seal,15 Overhead, 15 Presses)

                AMRAP #2: Reverse Crunches

                AMRAP #3: Superman

                AMRAP #4: High Plank
                AMRAP #5: Tuck Jumps

                COT

                Plant, grow, and serve small workout groups for men for the invigoration of male community leadership. In leadership, we must exercise resolve in decision making. Decision makers need a large degree of independence, or self-guidance/motivation while understanding both followers and other leaders could possibly be dependent on their leadership for success. In the AMRAP Challenge, Pax needed to exhibit an independent drive to complete as many reps as possible while understanding they were partnered with another to create a final product. In essence, this is our mission. We plant, grow, and serve. We understand we must be self-motivated and independent while understanding we must use our F3 brothers to continue reaching to completion of the mission.

                Moleskin

                News

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                  “You Against You”

                  QIC:  Mr. Clean & Blindside

                  Date: 08/19/2020

                  PAX: Backfire, Flute, Ohms, Rodeo, The Count (Respect, Respect), U-Turn

                  AO: Lions Den

                  Conditions

                  Somewhere between 70 and suffocating humidity

                  COP

                  SSH x50 IC
                  Modified Shoulder Blaster

                  The Thang

                  Let’s work some legs….
                  Lion Leg Day

                  Between Each Round. Suicide Burpees 

                  Run to 1st Light Pole & Complete One Burpee & Return to Start.

                  Run to 2nd Light Pole & Complete One Burpee & Return to Start

                  Repeat Until 4th Light Pole & 4 Burpees

                  ROUND 1

                  10 — Bobby Hurleys 

                  12 — Coupon Squats

                  14 — Yoga Squats (feet together)

                  16 — Pause Squats (pause for a 1 Mississippi hold)

                  18 — Calf Raises on Block

                  ROUND 2

                  Repeat Round 1 and ADD↓

                  20 — Curtsy Squats (10 Each Leg)

                  ROUND 3 

                  Repeat Round 2 and ADD ↓

                  22 — Rocky Balboas (Count Left Leg)

                  If Round 3 is completed before Blindside takes the Q, then complete the following : 10 Burpees, 9 Curls, 8 Burpees….Down to 1

                  Pass the Q to Blindside
                  11’s Up and Down Hill — Merkins & LBCs

                  COT

                  Psalm 11 reminds us the Lord takes care of the righteous, not self-righteous, righteous or the ones who seek Him for strength. Blindside challenged the Pax to continue trusting the Lord. Don’t flee and fall into the shadows. Continue posting with F3 and continue leading in your community. The ultimate challenge comes in differentiating between caution and fear. Use Caution BUT REJECT Fear.
                  Today’s workout title was developed together. The workout was definitely a “You Against You” type workout. It was just a workout though. When the workout is over, we face the “real” world, we face the angst, we face fear, we face hardships, and we face rejection. Take care to reject the “You Against You” mentality and lean upon the Lord’s Strength.


                  Moleskin

                  Both MoneyBall and Blindside were gracious enough to allow me a Q at Lions Den. With school starting back, I am no longer able to post at 0530 start AOs and even miss COTs at our 0515 AOs. However, thanks to these two HIM I was able to both Q and post at an AO very special to me. Thanks to MoneyBall and Blindside for their help. Thanks to the Pax who came out this morning and supported Blindside and me!!

                  Ohms put a lid on his truck…he needed a place to escape the M.
                  This is a lot of legs.

                  News

                  Labor Day Convergence. 0700. Detention
                  (Hixson Community Center — 5401 School Drive, Hixson, TN 37343)

                  100 Pax is crazy, right? PROVE. ME. WRONG.

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                    You Really Like Tammy, Don’t You

                    QIC:  Mr. Clean

                    Date: 10/12/2020

                    PAX: Flute, Backfire, Back Pew, FNG-Monica, Money Ball, Goose, Teflon, Glee

                    AO: Lions Den

                    Conditions

                    Ah, that, wonderful cool, crisp, Fall air….was NOT in the air this morning. 71 degrees, according to the “Den Clock Thermometer”, very humid.

                    COP

                    SSH x20 IC

                    Forward Fold OYO

                    Willie Mays Hays x12 IC

                    The Thang

                    10 Thrusters

                    Ascend Bleachers doing a Rifle Carry

                    1 Curl

                    Descend Bleachers

                    Rinse and Repeat until 1 Thruster and 10 Curls

                    Mosey to track. Complete Tammy Wynette’s. One partner completes Leg Raises while other partner completes Squats. Half way around the track, partners switch and complete opposite exercise. Finished with 50 of each exercise.

                    Rounding out my honoring of Eddie Van Halen, Pax complete Bent Over Rows to the song “Right Now”. Pax held block in up position until “Right Now”. Down and up each time “Right Now” is said.

                    So often my COT’s center around my faith and my faith in Christ. Today, however, YHC chose to spotlight a very important Pax to F3 Chattanooga: MoneyBall. His humility, hard work, and passion for people truly help F3 Chattanooga continue to thrive. Much more was said, but let’s just leave it at this: a big thanks to MB for all he does for us.

                    COT

                    Moleskin

                    “Wait, we don’t have to rifle carry going back down?”

                    So, you’re telling me we have to do 10 laps..

                    “Hey, at least it’s not as confusing as a Burrito Q. Remember that time, he tried to make fun of Back Pew’s Q?”

                    “Clean, you really do like this exercise, don’t you?”

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