Fitness + Fellowship + Faith
QIC: Sidewinder
Date: 08/21/2019
PAX: Deep Dish, Rug Dr, Clothespin, Mrs Baker, 9Volt, WuzntMe
AO: The Battery
Conditions
Sticky and stinky
Mosey
Lots of Shoulder warmup
Stupid Pavilion
Merkins 25
squats w/ rock 25
Overhead press with rock 25
Crunches 25
Take a lap
Rinse and Repeat decreasing rep count by 5 each rep
QIC: Sidewinder
Date: 07/31/2019
PAX: Mrs Baker, Fastlane, Deepdish, Clothepin, 9 volt, Rugdoctor, WuzntMe
AO: The Battery
Conditions
Suprisingly pleasant
SSH ICx20, Slow Squats ICx20, LBAC…fwd ICx20…rev ICx20, Seal clap ICx15, Freddy Mercury ICx20
Mosey around dog park and back to the pavilion
Run amuck (A long one)
PAX selects their favorite bolder and performs a series of quantity based exercises OYO, after which they run a lap around the volley ball courts and end up back at the pavilion for the next round.
The circle was trusted, the PAX was counted and names were Rama’ed
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Moleskin
The jack on the back of Sidewinder’s jeep is just for show and he keeps a pack of Q-tips in the glove box so he can polish off any dirt
Saturday 8/10/19 – F3 Dad’s workout. Bring your 2.0 to the Landfill
Saturday 9/7/19 – Scenic City Mud Run – Greenway farms
QIC: Sidewinder
Date: 07/06/2019
PAX: 9-Volt, Rug Doctor, Deep Dish, Topless, Fast Lane, Snooze button, Clothespin, Schnitzel, Wuzntme
AO: The Battery
Conditions
Dry concrete, damp grass, sweaty PAX
Mosey around the dog park, SSHx20 IC, Willy Maze Hazex20 IC, Baby arm circles Fwdx20 IC, Revx20 IC, Seal Clapx20 IC, Cherry pickersx20 IC, Windmill x10 IC
Making it up as we go
Mosey to the 10th light pole, PAX is give a set of 2 exercises. One exercise is done at odd number poles starting with a quantity of 10 and decreasing by two. The other exercise is done at even number poles starting with a quantity of 1 and increasing by two.
1. Merkins/Squats
2. Big boy sit ups/SSH
3. Mountain Climbers/Star Jacks
Mosey to the pavilion and pick out a bolder
1. Bolder step ups x25
2. Merkinsx10
3. Bolder curls x25
4. Merkins x5
5. Tricep Press x25
6. Merkins x5
Mosey to the flags
1. Leg lifts x 10
2. Plank x10
For any of you who have not Q’ed a work out, consider stepping up. This is all part of F3’s mission of invigorating male leadership and it isn’t that difficult.
QIC: Sidewinder
Date: 06/05/2019
PAX: Clothespin, Deep Dish, Rug Doctor, WuzntMe, 9 Volt
AO: Battery
Conditions
Pleasant and 62.
Shorty Mosey around dog park to parking lot in front of Pavilion.
Little baby arm circles forward 25
Little baby arm circles reverse 25
Overhead Presses 25
Seal Claps 25
SSH 25
Willie May Hayes 25
The Pavilion Shuffle
100 Merkins
75 Calf Raises
50 Dips
50 Crunch sit-ups. (Crunch while pulling both legs towards your chest)
Plank till failure
50 Overhead presses weighted with a rock.
50 Curls weighted with a rock.
20 Burpees.
25 inclined Merkins.
25 Pull-Ups using bottom of picnic benches.
30 Sec squats while partner was doing high knees. 2X.
Finished off with suicides in the parking lot running from light pole 1 and back, light pole 3 and back, light pole 5 and back.
Talked about possible starting to look at doing some community functions to get the word out about F3 in Cleveland.
[ CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]
Weather was crazy nice for a Battery workout. No rain.
Asked the Pax to come out on Saturday to support Fastlane in his first Battery Q.
QIC: Sidewinder (Respect)
Date: 04/27/2019
PAX: Bubbles (Respect), Deep Dish, Fastlane, Mrs. Baker (Respect), Mustang, Rhythm, Schnitzel (Respect), Rug Doctor (Respect), Transplant (Respect), WuzntMe
AO: The Battery
Conditions
Clear and 41°F
Disclaimer and then a respectable mosey down the Greenway and back to the flags.
Good Mornings IC x 15
Willie Mayes Hayes IC x 15
Little Baby Arm Circles (Forward and Reverse) IC x 15
Imperial Walkers IC x 15
SSH IC x 15
Mosey to Sidewinder’s truck to pick up your date for the morning (CMU).
The PAX was informed that we would be going on a date with our very own CMU (some of us chose to giver our date’s names – WuzntMe “Grace Anne”, Rug Doctor “Shirley”. We took our date to the first lamp post we came to on the Greenway.
The PAX then moseyed with their CMU out to the 11th lamp post.
First Round – Merkins 11, 10, 9, 8, etc. for a total of 66 Merkins.
Moseyed back to the 11th lamp post.
Second Round – Overhead Press with CMU 11, 10, 9, 8, etc. for a total of 66 Merkins.
Moseyed back to the 11th lamp post.
Third Round – Big Boy Sit-ups 11, 10, 9, 8, etc. for a total of 66 Merkins.
Moseyed back to the 11th lamp post.
Fourth Round – Dealer’s Choice (Some chose burpees, some squats with CMU, etc.) for a total of 66.
Ran out of time at the end of the Fourth Round so we didn’t get Mary in but there was plenty of planking waiting on the Six to come in.
CIRCLE OF TRUST: “It’s about the man next to you, and NO MAN gets left behind. One of our PAX had been MIA for a few weeks and Sidewinder dropped by his place of employment this past week just to make sure he was ok. The PAX member had been working long hours and weekends and turned out to be fine, but was humbled that Sidewinder cared enough to go check on him (the PAX member showed up today). We are our Brother’s keeper and we can all learn a lesson from Sidewinder’s concern. No man left behind not only applies during a work-out, but it also applies when a Brother goes MIA. As men we’re awful at letting other’s know when we need each other, don’t hesitate in reaching out to those who we haven’t seen in a while. You may never know what it will mean to that PAX member.
BALL OF MAN: Continued prayers for Fastlane’s wife’s Grandmother who has suffered another mini-stroke and as they provide care for her. Schnitzel’s friend who has been diagnosed with Stage 4 Cancer and Transplant’s family member who is also battling cancer.
Mustang broke up with his girlfriend at the end of the work-out (dropped his CMU and it broke). There was supposed to be a burpee penalty but he was so heartbroken that the PAX had mercy on him. WuzntMe was eager to get home to entertain his family members, but I’ll bet he didn’t tell his M about Grace Anne.
Black Ops – Monday afternoon at The Battery with Mrs. Baker. Black Ops – Friday morning at Veteran’s Park in Ooltewah. Don’t forget “Murph” at The Battery the Saturday before Memorial Day.
QIC: Abscess
Date: 01/05/2019
PAX: FNG-Amnesia(Respect), Bubbles (Respect), Deep Dish, Fastlane, Mrs. Baker (Respect), 9-Volt (Respect), FNG-Overboard, Rug Doctor (Respect), Sidewinder (Respect), Threeskin, WuzntMe
AO: The Battery
Conditions: Sunny and cold but at least it isn’t raining.
The Disclaimer: I am not a professional, work out at your own level of fitness, be safe, and let us know if you need help.
Mosey to bottom of Hell Hill
Escalator:
She Hates Me:
Alternating Leg Lunges x 10 OYO – Burpees x 10 OYO – Merkins x 10 OYO – Run 50 yards. Repeat 3 times.
Bo Knows – With Partner:
Wall Sits/High Knees With Burpees for 1 Minute Intervals
Mosey Back To Flag
Mary:
CIRCLE OF TRUST: Abscess gave a great talk about leading from the front, holding each other accountable, and persevering.
BALL OF MAN: Continue to pray for Fastlane’s Mother-In-Law and their family during the period of healing and transition.
Not a lot of Mumble-Chatter, just heavy breathing.
QIC: Sidewinder (Respect)
Date: 12/22/2018
PAX: Bubbles (Respect), Deep Dish, Fast Lane, FNG-Mrs. Baker, 9 Volt (Respect), Rhythm, Rug Doctor(Respect), Sidekick, Threeskin, WuzntMe
AO: The Battery
Conditions
Damp, clear, and 34F.
The Disclaimer
I am not a professional. Modify if necessary but push yourself. If you’re injured we’ll get you to Tennova or another area hospital.
Mosey to the Pavillion Parking Lot
Mosey to the Pavillion
Mosey Up Hell Hill
Mosey to Tennis Court Parking Lot
Mosey to Pavillion Parking Lot
Make the time to get know people and the men around you. Everyone has a story.
BOM: Prayers for Fastlane’s Grandmother, those traveling for Holidays.
Other than the occasional coughing, moans, and cadence, fairly quiet.
Abscess will conduct a Q School at The Battery on 5 January 2019.