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Pairs of Pain

QIC:  Oil Can

Date: 07/16/2020

PAX: Recycle, Hambone, Burrito, Laces Out, Jenny Craig, Pediasure, The Count, Mugshot, Holy Kiss, Red Raider, Pound Dog, Natty Light, Afterbirth, Whittler, Gusher

AO: Smackdown

Conditions

Another warm summer morning. Humidity not quite as noticeable as other days.

COP

Slow mosey lap around the track
High Knees, Butt Kickers & Sweeping the Ground for about 40 yards each
Circle up for some silent 21 SSHs. One member of the PAX was out of time so we all did a 5 burpee penalty before getting things right the second time around.

The Thang

PAX splits into pairs
Partner A – 20 Monkey Humpers, 20 Overhead Presses (w/coupon), 20 V-Ups, 20 Lunges (w/coupon) & 20 Shoulder taps – mosey to the other side of the field & back
Partner B – Choice of merkins, curls or squats until Partner A is done
Switch roles, then rinse & repeat until everyone has done three reps. PAX pick up the 6 until all are done.

Short mosey over to the bleachers & stay in same pairs.
Partner A – 10 Incline Merkins, 10 Box Jumps, 10 Atomic Merkins, 10 Decline Merkins, 10 Squats – mosey to top of bleachers & back.
Partner B – Choice of dips, LBCs or bent over rows until Partner A is done.
Switch roles, then rinse & repeat until everyone has done two reps. PAX again pick up the 6 until all are done.

Circle up on the football field for a quick alphabet. Remain in circle, hold plank then work around the circle with everyone doing 3 merkins. Complete a full round of the PAX, then continue to hold plank & do 3 atomic merkins.

COT

Watched a video the other day of an Australian Football broadcaster opening up about a complication that his daughter had soon after being born. The video was called The Last Time I Cried and it really hit home with me about how men are often expected to be the rock or less emotional member of a relationship.

So many times you’ll see a wife or partner as the more openly emotional member of the relationship, and in those times the man has to comfort his wife/partner and doesn’t have the opportunity to outwardly express his own emotions.

I encouraged the PAX to reflect on the last time they cried or felt overwhelmed with emotion, and to talk about that moment with someone they feel comfortable with.

Moleskin

Lack of mumble chatter from the one & only Burrito was surprising. Perhaps his day as Q at Lion’s Den yesterday has worn him out?

News

2.0 Day coming up at Landfill & the Battery on July 25.

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    Burpees under the Bridge

    QIC:  Oil Can

    Date: 05/28/2020

    PAX: Goose, Skitch, Candu, Hobo, Doodles, Rodeo, CoverUp, Back Pew

    AO: Hill City

    Conditions

    Weather turned out to be quite nice despite the forecast for heavy showers & possible thunderstorms hours earlier. Temperature was cool, not much of a breeze. Slight mist over the grass around Coolidge Park.

    COP

    15 SSHs, 10 Windmills, 10 Willie Mays Hays, 10 Forward Folds, 10 Little Baby Arm Circles (Forward & Reverse) – All IC

    The Thang

    Mosey to underneath the Market St Bridge
    10 Stations set up and PAX worked through each
    50x Plank Jacks
    50x Overhead Presses
    50x LBCs
    50x Side Squats (add a little skip in between each for some extra cardio)
    50x Flutter Kicks
    50x Lunges
    50x Crab Cakes
    50x Mountain Climbers
    25x 4-Count Wall Sit
    50x Hello Dollies

    After completing 5 exercises, complete a short mosey of ~20 yards each way. Start next exercise. As a car would pass by us, Q told PAX to stop the exercise they were doing & complete 10 burpees. This served as a distraction for PAX.

    Continue rotating through stations until Q called stop; Mosey back to parking lot. With one minute until time, PAX did 15 SSHs IC to finish off.

    COT

    Q spoke about the ‘curveball’ that had been thrown at us by the Coronavirus. Encouraged PAX to tackle each obstacle in their life head-on and appreciate the good things they have going for them. Often these curveballs can be a blessing in disguise, so take the opportunity to learn from them.

    Moleskin

    Credit to Hobo who woke up late but still turned up and worked his butt off for 2/3 of the beatdown.

    News

    With the Murph in the rearview mirror, there’s nothing new to report.

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      Names of Pain

      QIC:  Oil Can

      Date: 05/27/2020

      PAX: Moneyball, Blindside, Burrito, Skitch, Friar Tuck, Payload, Footloose, Sherlock, Chum, Rodeo, NordicTrack, FNG-Blue, Snow Cream, Recycle, Hambone, Band Camp, The Count (Respect x2), Mr. Met, Dundee

      AO: Lion’s Den

      Conditions

      Cool, mid 60s, beautiful sound of chirping birds nearby to bring in the day.

      COP

      The Chief Warmup!
      Plant left foot on the ground and keep right foot off the ground
      Raise right leg up to 90 degree angle, lower back down – rinse & repeat 7 times
      Bring right leg out front to 45 degree angle, back to start – rinse & repeat 7 times
      Bring right leg out to side at 45 degree angle, back to start – rinse & repeat 7 times
      Bring right leg back to 45 degree angle, back to start – rinse & repeat 7 times
      Switch legs & repeat

      The Thang

      Did a lap around the parking lot; in each corner, PAX did 25x Flutter Kicks, Incline Merkins, Monkey Humpers & Imperial Walkers OYO. Moseyed along length of the parking lot, did lunges across short ends.

      PAX then circled up for a bit of Name-O-Rama, but with a twist. Q presented an alphabet with exercises associated with each letter. One member of the PAX took charge as Q and called cadence for letters of their name. Sadly, PAX only got through a few names. FNG was the best as everyone enjoyed their burpees!

      ALL EXERCISES x20 COUNT IC UNLESS STATED

      APICKLE POINTERS – SCNWIDE MERKINS – SC
      BSSHs x30OPICKLE POUNDERS – SC
      CMERKINS – SCPSQUAT JUMPS – SC
      DARM CIRCLES x10 FWD/BACKQQ’S CHOICE
      ELBCs – SCRSSHs
      FBURPEESSLUNGES
      GOVERHEAD PRESSESTSEAL CLAPS x30
      HMONKEY HUMPERSUFLUTTER KICKS
      IFREDDIE MERCURIESVV-UPS
      JSQUATSWSQUATS x30
      KMOUNTAIN CLIMBERSXOVERHEAD PRESSES
      LSHOULDER TAPSYARM CIRCLES x10 FWD/BACK
      MMERKINS – SCZMONKEY HUMPERS

      COT

      Spoke about the Murph that Q and several members of our PAX completed on Monday. Q had gone into the event wondering how he would fare physically, worrying about the 100 burpees & 200 merkins. Instead, he came out of it grateful to be part of the F3 Chattanooga community. The camaraderie is something that often goes unspoken about, however to this Q it is the lifeblood of F3.

      It was wonderful to see so many men supporting one another, and many men going back for their fellow PAX during the Murph even having completed it themselves. Q encouraged the PAX of Lion’s Den to continue supporting one another through each workout and outside of the F3 setting as well.

      Moleskin

      When the Q arrived, all the lights around the parking lot were off. That made Q a little nervous with the main part of the workout relying upon information on a sheet of paper that PAX needed to read. Thankfully the lights automatically turned on just a few minutes before the start of the workout.

      News

      Support other AOs – three great options on Thursday with Hill City (where Oil Can will once again be on Q), Smackdown, the Battery & the Huey.

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        The 1000 Reps of The Reformation

        QIC:  Oil Can

        Date: 05/23/2020

        PAX: Burrito, Recycle, Afterbirth, Hambone, Snow Cream, Mr. Met, Prosciutto, Dundee, Gusher, Geek Squad

        AO: The Reformation

        Conditions

        Slightly overcast morning but pretty cool. Damp ground after some rain the previous night.

        COP

        10 Forward Fold, 12 Willie Mays Hays, 10 Windmills, 10 Little Baby Arm Circles & Reverse, 10 Rocking Night Club & 10 Cherry Pickers – all IC

        The Thang

        Exercises were spread around the parking lot & PAX worked around the circle
        50 Plank Jacks
        50 Overhead Presses
        50 LBCs
        50 Side Squats (add a little skip in between each for some extra cardio)
        50 Flutter Kicks
        54 SSHs
        48 Lunges
        48 Crab Cakes
        50 Mountain Climbers
        50 Pickle Pointers

        Short mosey of ~10 yards to church door & back after completing sets of five exercises. Two full laps of the parking lot completed for 1000 total reps. Pax did Mary until six was in.

        Mosey lap around the church parking lot for a short rest, then straight into Wheel of Merkin – 15 single-count Decline Merkins, rotate 90 degrees to have one hand & one foot on curb, then 15 additional single-count merkins, rotate 90 degrees for 15 Incline Merkins, then rotate 90 degrees once again and do 15 merkins to complete the rotation.

        11’s of Squats & LBCs to finish off.

        COT

        Spoke about how much it’s ingrained into the American culture to respect those men & women who serve our nation in the military. Many men & women are scattered across the country and even more across the world this Memorial Day weekend, away from their families. These soldiers are defending our nation, but are unable to help loved ones who may be struggling with COVID-19, the Easter Sunday tornadoes or other occurrences in their lives. Important to thank those active & retired military for their service.

        Moleskin

        Before doing the Name-O-Rama, Burrito suggested that everyone do it in an Australian accent. PAX’s “Australian” accents turned out to sound more British than Australian.

        News

        ‘The Burph’ convergence coming up on Monday, 0700 at the Chickamauga Dam day use area.

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          Doin’ It Tough at Hill City

          QIC:  Oil Can (VQ!)

          Date: 03/19/2020

          PAX: Uncle Fester, Hobo, The Count (respect x2), Free Candy, Sunshine, Iron Butt (respect x2), Goose, Blindside, Hansen, Moneyball, Stroker, Kowbell, Tinkle, Back Pew, Ringwald, Skitch, Teflon

          AO: Hill City

          Conditions

          Ideal. 60 degrees with a few clouds overhead.

          COP

          20 SSH IC; 10 Forward Fold IC; 10 Little Baby Arm Circles IC forward & reverse; 10 Willie Mays Hays IC; 10 3rd Grade Exercises IC
          Mosey to start of Walnut St bridge; 10 burpees OYO

          The Thang

          Split into two groups & set out two cones; second is about 1/4 way along the bridge, first is ~15 feet closer

          Modified version of Indian file. Everyone lines up and holds Al Gore. Person from the back jailbreaks to front, then shouts down for everyone to do a squat. Upon hearing down, person from the back jailbreaks to front. Continue to far cone, mosey back to end of bridge.

          Keep split into two groups.
          Group 1: Jailbreak to 1st cone, mosey back
          Group 2: Incline Merkins
          Everyone continues exercise until six is in, Groups rotate

          Group 1: Jailbreak to 1st cone, mosey back, jailbreak to 2nd cone, mosey back
          Group 2: LBCs
          Everyone continues exercise until six is in, rotate

          Group 1: Jailbreak to 2nd cone, mosey back
          Group 2: Decline Merkins
          Everyone continues exercise until six is in, rotate

          All mosey to 2nd cone & back to end of bridge

          Group 1: Mosey to 1st cone, jailbreak to 2nd, mosey back
          Group 2: Flutter Kicks
          Everyone continues exercise until six is in, rotate

          Group 1: Jailbreak to 1st cone, lunges to second, mosey back
          Group 2: Dips
          Everyone continues exercise until six is in, rotate

          All mosey to 2nd cone & back to end of bridge

          Group 1: Jailbreak to 1st cone, bear crawl to 2nd, mosey back
          Group 2: Merkins
          Everyone continues exercise until six is in, rotate

          Group 1: Jailbreak to 1st cone, crab walk to 2nd, crab walk back to 1st, mosey back
          Group 2: Hold Plank
          Everyone continues exercise until six is in, rotate

          10 Burpees, 10 LBCs, 10 squats OYO, recover. All do lunges to 1st cone, mosey back to parking lot.

          Finish the workout off with some mary’s.
          10 dive bombers OYO, 10 American Hammers IC, 10 Flutter Kicks IC, 15 Pickle Pounders IC.

          COT

          Spoke about those who are doing it tough in the world right now, not just because of COVID-19 but from a physical, mental, emotional or spiritual challenge. Encouraged PAX to check in with someone, ask them ‘are you ok?’ and get closer to people at a time when we are all being told to distance ourselves. Wanted to acknowledge that many were already dealing with personal issues before the outbreak of COVID-19.

          Moleskin

          Q learned that ‘doing it tough’ (translation: to be struggling) is not a term used in this part of the world.
          The smell of freshly baked donuts from across the street at Julie Darling was very real.

          News

          F3 suspended temporarily. Maintain distance between one another & stay updated via Times Free Press (free coverage of all COVID-19 news), CDC and the WHO.

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