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Who’s the HC For?

QIC:  Skitch

Date: 1/2/2020

PAX: CareBear, Goose, Hobo, Red Tees, Sunshine, Uncle Fester

AO: Hill City

Conditions

Before the rain came.

COP

SSH x 40 IC, Forward Fold x 10 IC. Mosey to Bridge Rocks. Hold plank until 6. SSH x 30 IC. Imperial Walkers x 20 IC. Mosey to Dip Circle (Circle C). Hold low dip until 6. Dips x 30 OYO. Mosey to Bunker (Bunker H). Hold low plank until 6. 5 Burpees OYO. Mosey to Bridge Rocks. Big Boy Situps x 10 OYO.

The Thang

Who’s the HC For?
Two teams. Team 1’s base is Circle C. Team 2’s base is Bunker H. Select 1 or 2 rocks and go to your base. Deposit rock(s) in your base. To exit your base, you must do 5 burpees or 10 Big Boy Situps per rock you deposited.

Repeat until team has 25 rocks in their base. Return to Bridge Rocks and do Big Boy Situps until all return. Now teams swap bases and return all rocks to Bridge Rocks taking as many rocks per trip as they like and no “payment” to exit their new base. Then help the other team finish taking their rocks back. Time and over time.

COT

Who’s the HC For?
Yesterday WuzntMe talked about the difference between resolutions and commitments. What are your commitments (HCs) for the year? For today?

Who’s the HC for? You? Others? Both. That’s the multiplying magic of the HC. If you give your HC, you give courage and hope to others. They trust you and come out. You have given away your HC, but you benefit because you come out. What is the HC? Your word. A call to action. A challenge. An encouragement. A habit. A way of life.

To whom have you given your HC? Your wife? Kids? Boss? Clients? God? Yourself?

Proverbs 20:6-7 “Many a man proclaims his own steadfast love, but a faithful man who can find? The righteous who walks in his integrity — blessed are his children after him!”

I believe and rest in someone who gave His HC and kept it. Because He did, I can give my HC without fear and if I fail to deliver on my HC, I have grace.

Counterama and Namarama.

BALL OF MAN: Walking back to start together while communicating the Word since we were over time.

Moleskin

There may have been some rock thievery during the Thang. Team 1’s rock supply kept “losing rocks” and Team 2 magically “won”. Then Team 1 easily “won” on the return trip once bases were swapped…hmm. Carrying rocks takes time and is so fun that you lose track of time. This would have been less fun if it had rained, but the rain held off.

News

It’s a new year.

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    Ball, Barrel, Tire, Man

    QIC: Skitch

    Date: 11/30/2019

    PAX: She Shed, Moneyball, Countdown, Fly-by, Bumblebee, Back Pew, FNG-Hopalong, Peanuts, FNG-Falsetto

    AO: Landfill

    Conditions

    Almost rained. Cleared up for the game.

    COP

    SSH x 20 IC, Little Baby Arm Circles x 10 x 2 IC, Willie Mays Hays x 10 IC, Imperial Walkers x 15 IC, Forward Fold x 10 IC, Plank Jacks x 15 IC, Toe Merkins x 20 OYO, SSH x 20 IC

    The Thang

    Beat down that walked and talked like a game.
    Ball, Barrel, Tire, Man

    Two teams of 5 men each. Team 1 “kicks off” to Team 2 by standing a top The Big Thank You, kicking the soccer ball down as far as possible, rolling the big blue barrel down the hill, and rolling the tire down hill until it stops. Then while Team 2 retrieves said items, Team 1 completes as many reps as possible of the following 5 exercises as a group dora: Burpees, Big Boy situps, Squats, Merkins, and Dips; Team 1 must complete 100 reps of each exercise before they can begin a 2nd set; for each rep completed (rounding down to the nearest 25) PAX takes $0.25 from Team 2’s coffee cup and puts it in Team 1’s coffee cup. Meanwhile, Team 2 must dribble ball up hill and shoot it in the soccer goal, carry the tire up the hill without it touching the ground, carry the blue barrel up the hill without it touching the ground, and carry up one of its teammates up the hill without him touching the ground. Once Team 2 accomplishes these tasks, Team 2 “kicks off” to Team 1. Rinse and Repeat for several rounds. Flutter kicks and Freddie Mercury for short Mary. Time.

    COT

    Psalm 18:34, 35 especially: “…your gentleness made me great.” What if we were gentle in our interactions and instructions with our children, our wives, and clients, etc.? If God who is the strongest can be gentle and this makes us great, can we do the same?


    BALL OF MAN: 3 out of 10 PAX in attendance lost a loved one within the past month including 2 PAX losing their Mom. Tough but good BOM. Prayer.

    Moleskin

    One of the teams won significantly. We don’t have to remember which one it was. The hill is still big. The tire will always roll to essentially the same spot no matter what route it rolls. Dogs like to retrieve balls more than men do and are quicker.

    News

    Not a big news day.

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      A Thankful Co-Q Anniversary

      QIC: Co-Q (Iron Butt & Skitch)

      Date: 11/28/2019

      PAX:  Lady Scot, Hobo, FNG-Peekaboo, Care Bear, Sunburn, Pink Panther, Katrina, Training Wheels, Whittler, Burrito, Lanyard, FNG-Root Canal, Woodchuck, Early Bird, Lord Lindsay, Jazzy Jag, Cowbell, Gru, Back Pew, Swingset, Snow White, Ringwald, Hansen, Sherlock, Moneyball, Vaccine, Venus, Deep Dish, Lutefisk, Sunshine, Bullpen, Pebbles, Iron Butt, Skitch

      AO: Hill City

      Conditions

      Thankfully not raining.

      COP

      IB welcomes PAX, gives disclaimer, and leads 1st warmup in parking lot – SSHs + about 5 stretching exercises – to allow time for stragglers and holiday visitors.

      Mosey to Great Hall. Skitch leads 2nd warmup in Great Hall – about 5 warmup exercises including SSHs, wallsits, wallsits + shoulder press.

      The Thang

      Climb steep hill next to Great Hall leading up to Market Street Bridge and help each other over railing/wall onto Bridge which begins the Path of Thankfulness.

      Skitch says in honor of first Thanksgiving Indians, we will do Indian run mosey across bridge until wooden section. Thankful for their kindness to the Pilgrims.

      IB says in thankfulness for Pilgrim’s faith and courage, we will lunge across the wood portion of the Bridge.

      IB says in thankfulness for the freedoms we have in this country, easy group Mosey together across the remainder of the Bridge.

      We walk down the Passage steps to the railings and Skitch explains the Trail of Tears Passage and that we are thankful for forgiveness and grace, and that we don’t have to pay for our sins or the sins of our forefathers. Lead PAX in 5 incline pullups at each railing level, while others do wall sits in the Passage while waiting for their turn.

      Mosey over to base of Ross’ Landing steps and IB says thankful for resources and provision from God: 10 burpees OYO facing toward the Tennessee River.

      Skitch says thankful for city of Chattanooga. Box jump up Ross’ Landing steps with 10 Merkins or 10 dips at each level going up OYO.

      Mosey along street toward Walking Bridge, Riverwalk, and then underneath Walking Bridge to the base of the zig-zag path below Hunter’s Museum. Hold Al Gore until 6 in.

      Skitch instructs PAX to form a line and then OYO alternate up the zig-zag path: Zig (lunge) & Zag (bear crawl) while silently thinking about the people and growth in their lives that they are thankful for from this past year. Once complete, walk up together to the metal bridge.

      PAX get into groups of 5 (or 4, as needed) and take turns carrying each other across Bridge. The PAX being carried verbally shares about 1 or more person and/or growth he is thankful for from the past year. Once done sharing and once said PAX is carried at least 30 to 45 seconds, switch to carrying new PAX. Continue in such thankful/sharing/carrying pattern until all have shared, then mosey across the remainder of the bridge.

      Any groups that finish bridge before others, go back and mosey alongside groups finishing up. Mosey to start in parking lot. Time.

      COT

      The Word was given throughout the workout in lieu of 10-counts, all centered on thankfulness. Final closing thought is that thankfulness components include: (1) something good has happened to you (2) you acknowledge the good (3) you acknowledge that you are not the source of the good & (4) you acknowledge you don’t deserve the good. Encouraged PAX to practice these components of thanks throughout the day and year.

      CIRCLE OF TRUST: Ringwald announced that he is passing the AOQ Hill City baton to Skitch starting the first of the year. Ringwald has grown and encouraged and nourished Hill City PAX faithfully and is entering new season of leadership in his home with the arrival of firstborn in February. Ringwald will continue to serve and post in Hill City and across F3 Chattanooga region. Thankful for Ringwald’s faithful service. Skitch is looking forward to serving Hill City PAX in new role.
      BALL OF MAN: Prayer.

      Moleskin

      We covered a lot of ground and burned nearly 34,000 calories as a group prior to Thanksgiving dinner. Burrito is addicted to F3 and completed 9th post in a row. Over 10% of the 34 PAX belonged to the Skitch & Hobo clan. Skitch and Iron Butt’s one year anniversary with F3. Thankful.

      News

      Thanksgiving.

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        The Big Thank You

        QIC: Skitch

        Date: 10/05/2019

        PAX: Back Pew, Candu, Chief, Money Ball, Pink Panther, Steam Engine

        AO: Landfill

        Conditions

        It’s dark at 7. Gloomy really.

        COP

        Willy Mays Hays x 20 IC

        Forward Fold x 15 IC

        Seal Claps x 15 IC

        Imperial Walkers x 15 IC

        LBAC’s x 10 each direction IC

        Cherry pickers x 15 IC

        Bonnie Blairs x 10 IC

        Merkins (2 count) x 10 IC

        Slow squat x 10 IC

        Burpees x 5 OYO

        The Thang

        Mosey to coupon collection and each PAX choose one or two any size. Mosey to lower gate with coupons. Explain game.

        Checkers up a hill

        There is a veritable checkerboard up to the pavilion in that that there are red and black squares on the path up (with normal concrete squares in between). Goal: make it to the pavilion in one piece. Rules: Mosey with your coupon(s) to next available space (red or black). Once you get to the space, place your coupon(s) down. If red, do 10 Bonnie Blairs or 10 single count Merkins. If black, do 10 squats or 5 burpees. If a coupon (and PAX) are occupying the space you approach, skip that space to the next available space, even if this means you are skipping multiple spaces because the next several spaces are occupied. If you are in the lead space when you have finished your reps on your space, you lunge to the next space. If you are in the rear space, you mosey to the next available space immediately behind the next closest space occupied by another PAX and their coupon.

        Dips on pavilion benches until all in.

        Mosey with coupons to return coupons. Mosey to base of short hill. Bear crawl up short hill. Crab walk along hill rim, then bear crawl, then lunge, then mosey to top of big hill. Walk down big hill. Big boy situps until all at the bottom of the big hill. Walk up big hill. Time.

        COT

        CIRCLE OF TRUST: The Big Thank You. When I was about in 7th or 8th grade I co-taught a 4th grade boys Sunday School class with my Dad. In that class my Dad coined the phrase, The Big Thank You. The Big Thank You is all of life. You have been given a gift. I don’t deserve the life I have. For me, I believe I have been given a new life in Christ and that He has designed me to do things in this life. Things to do that do not earn me favor with my Heavenly Father, but things I am freed up to do because my favor status with God is already in place by Christ. Therefore, instead of doing to earn, my doing can be pure thanks, or the Big Thank You. Does this hill have a name? I move to call it “The Big Thank You”.

        BOM.

        Moleskin

        The motion to call the big hill, The Big Thank You passed. PAX seemed surprised, nay, thankful to walk up the hill as the last exercise. For some reason, some thought we would jailbreak up The Big Thank You. Like we ever do anything crazy like that… It took us 30 minutes to make it about halfway up the checkerboard path. Then we had an epiphany regarding how to move the group about 3 times the speed by timing our rep finishes just right so that we could each skip 6 or 7 spaces each time. The Big Thank You is still big.

        News

        Iron Pax is still over.

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          Don’t Touch the Ground

          QIC: Skitch

          Date: 10/1/2019

          PAX: Curfew, Sunshine, Sinai, She Shed, Red Tees, Back Pew, Cow Bell, Ringwald, Hobo, Uncle Fester, Flemish

          AO: Hill City

          Conditions

          Hint of coolness, but by the end, the sweat was almost to the bottom of the shirt, so the hint was not enough to conclude fall or October.

          COP

          Mosey to Rhino

          Forward Fold IC x ~ 10

          Imperial Walkers x 15 IC

          Incline Merkins on rhino curb x 25 OYO

          Willie Mays Hays x 10 (2 count) IC

          Finkle Swings x 10 x 2

          Incline Merkins on rhino curb x 25 OYO

          Incline Plank Jacks x 25 IC

          Smurf Jacks x 26 IC

          Mosey past rhino to far northeast reaches of Coolidge

          SSH x ~15 IC

          Mosey behind theater center to River St & Fehn grassy strip

          Hold plank until 6 and then some

          The Thang

          A Don’t Touch the Ground Challenge
          Mr. Asphalt & Mr. Concrete
          Partner up – one person is Mr. Asphalt, the other is Mr. Concrete. Goal: go across Coolidge and Renaissance Park and climb to the top of round hill. Rules: can’t go along Frazier; must travel together; only Mr. A can step on asphalt; only Mr. C can step on concrete; to cross grass, both must bear crawl or take turns in wheelbarrow form; to cross wood, both must lunge; no one can traverse gravel, brick or any other questionable materials. Once atop round hill, do big boy situps while looking at the stars until all teams in. Then more big boy situps in cadence.

          Mosey down detention pond steps. Climb up steps without touching grass. Dip wave x 3 at the top plus 20ish dips in cadence. Indian run to 1st alley between Frazier Ave & River St. Wall sits with overhead press x 25 IC. Lunge 3/4 of the way to 2nd alley, then mosey to 2nd ally. Wall sits with forward jabs x 15 IC. Union Jacks x 20 x 2 together. Mosey to start. Hold low plank until 6 in and time.

          COT

          CIRCLE OF TRUST: Word of thanks. Thanks in New Testament comes from the Greek eucharisteo from which we get the word Eucharist and it means good grace. Consideration of “that’s what she said” in light of: “Let there be no filthiness nor foolish talk nor crude joking, which are out of place, but instead let there be thanksgiving.” Ephesians 5:4. Focus on “instead let there be thanksgiving.” Asked PAX what they thought this type of thanks looks like? Regarding humor at F3, what would honor? What would be wise? What would creative humor look like in the context of F3? What does thankful mumble chatter sound like? 

          The Bible is full of humor: irony (book of Esther), underdog/weakness/the upset, story/parables, proverbs: contrasts & consequences, Song of Solomon metaphors, etc. Let’s not settle for less when we have been offered more. Words and humor should be encouraging and building up. And thankful.

          BALL OF MAN.

          Moleskin

          Within about 2 minutes, PAX figured out a loophole in the concrete/asphalt dilemma, thereby proving that rules are meant to be followed like a 1031 exchange. The park has cool alleys that we hardly ever go in. Next exercise, “climb scaffolding” was considered but not carried out.

          News

          Uncle Fester VQ on Thursday!

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            Iron Pax Thanks

            QIC: Skitch

            Date: 09/24/2019

            PAX: Back Pew, Belly Roll, Callahan, (more) Cowbell, Curfew, Deerjack, Free Candy, Freetime, Hansen, Hobo, Red Tees, Ringwald, Sherlock, Sinai, Sunshine, Uncle Fester

            AO: Hill City

            Conditions

            Muggy. The calendar says fall. The humidity says otherwise.

            Disclaimer with special provisions for Iron Pax and workout modifications. COT (preshow): Quick thanks for Iron Pax: showed me my strengths and limitations, revealed some new leaders/Q’s, highlighted that normal F3 is more than just the first F.

            COP

            SSH x 30 IC

            Forward fold x 20 IC

            Imperial Walkers x 15 IC

            Slow squats x 5 IC

            Mosey and pick up rocks, mosey to Big Cool Circle.

            The Thang

            Iron Pax. Some were doing Iron Pax. Others were doing a Iron Pax, modified.
            Iron Pax week 4

            Choose your poison:

            100 cumulative Merkins and/or Squats

            100 yard out & back coupon carry

            100 cumulative Coupon Swings and/or Bonnie Blairs

            100 yard out & back coupon carry

            100 cumulative CouponThrusters and/or Traveling Lunge Steps

            100 yard out & back coupon carry

            Iron Paxers did 3 rounds for time

            Other PAX modified with natural coupons and fewer rounds, modifying as appropriate.

            Time and overtime.

            COT

            COT Part II: Thanks for little v. thanks for feast. Two stories in the New Testament that give parallel accounts of Jesus giving thanks over little food.

            One: feeding of the 5,000 with 5 loaves and 2 fish. Two: at the Last Supper, Jesus gives the bread and wine to his disciples. In both accounts, Jesus “gives thanks” before giving out the food (and drink).

            Giving thanks where you see little and believe in God’s abundant grace. The phrase “give thanks” as used in those passages is the word eucharisteo (from which the word Eucharist is derived). It means “good grace” or if drawn out “thankful for God’s good grace”. Even in the little, we should acknowledge that God is good and enough and give thanks. Thanks is the antidote for fear and pride. It is the opposite of Adam eating the forbidden fruit in the the garden. It is agreeing that God is good.


            1st BALL OF MAN: with Ringwald.

            2nd BALL OF MAN: with Skitch, carried out by Hobo.

            Moleskin

            It’s hard to finish on time and all together during Iron Pax. We had 2 Balls of Men. Great compromise for the day. Some love Iron Pax. Some are thankful it is over. As it turns out, rocks and cinder blocks are all heavy and it’s not easy to run with either. Uncle Fester found a good carry hold using his back; I was waiting to see someone carry it on their head, but no one did.

            News

            Iron Pax is complete this week. Post those times. Look forward to F3 normal coming in October!

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              What are you collecting?

              QIC: Skitch

              Date: 08/17/2019

              PAX: Back Pew, The Count, Deer Jack, Flash, Fly By, Hobo, Lord Lindsay, Money Ball, Peanuts, Pink Panther, She Shed, Sunburn, VSquared

              AO: Landfill

              Conditions

              If only the whole day were this temperature. It was a good to work out before the heat rolled in again. The grass was damp with dew, but not so much that people fell down the hills.

              COP

              SSH x 25 IC

              Forward Fold x 15 or so IC

              Toe Merkins x 20 OYO

              Willie Mays Hays x 15 or so IC

              Moroccan Nigh Club x 15 or so IC

              Imperial Walkers x 20 IC

              SSH x 25 IC

              The Thang

              We started in the upper field so that we could survey the field of play.

              What are you collecting?
              Approximately 130 baseball cards were spread out rather evenly over the surface of the Landfill acreage except the upper field and the entrance parking lot. PAX were split into teams of 2. Each team moseyed together (or apart) searching the Landfill for baseball cards on the ground. When a PAX found a card he called the F3 name of his partner and team name shown on the baseball card and held plank until partner PAX came over to him. When together, PAX partners chose an exercise depending on the team name on the baseball card. 

              If the card player was on the Astros, Athletics, or Angels, PAX partners would choose to do 20 American Hammers or 20 ‘Mericans together. If the card player was on the Blue Jays, Braves, or Brewers, PAX partners would choose to do 10 Burpees or 20 Big Boy Situps.

              PAX competed for 30 minutes or so until all cards were found.

              Gathered at playground and lined up in dip position along the black low barrier. In honor of the great American past time (baseball), PAX did a wave in dip formation holding up and down dip positions as they waited for the wave to return. Repeated both directions twice or so.

              Formed groups of 3 and 4 and each PAX did 25 assisted (by other partners) pull-ups. 

              Backwards bear crawl up small hill.

              Indian run down sidewalk to base of big hill. Run up big hill. Indian run across field and down sidewalk to base of big hill. Run up big hill. Short Mary of 10 American Hammer, some Big Boy situps, and holding low plank for 90 seconds on The Count’s watch. Time.

              COT

              What are you collecting?

              Things? Money? Position/status? Memories? Habits? Friends? Baseball cards?

              What are they worth, really?

              How long will they last?

              Who are they for?

              Prayer requests and Lord Lindsay closed out the BOM.

              Moleskin

              The big hill is still big and brought groans the second time through. The small hill is really big if you are bear crawling backwards up it. Some groups got 17 out of 21 A cards and some groups got mostly B cards; Skitch swears its was random, the sample set just wasn’t big enough. Cards from the ’90s aren’t worth much. Skitch forgot to obtain a flag and he failed to note this while all PAX were present, so he owes like 140 Burpees; he intends to pay what is due in the coming week. There were 130 cards and we hit the 130 FNG goal this past week. Pull-ups are hard, but Fly By did 18 + 7 actual unassisted pull-ups; he’s ready for Iron PAX, but unsure whether he has registered.

              News

              Blindside VQ at Hill City this coming Wednesday

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                Meeting in the Middle, Not Halfway

                QIC: Skitch

                Date: 07/16/2019

                PAX: Back Pew, Blindside, CareBear, Countdown, Free Candy, Goose, Hobo, Jazzy Jag, Money Ball, Peanuts, Prosciutto, Red Tees, Ringwald, She Shed, Sunshine, Wort, WuzntMe

                AO: Hill City

                Conditions

                Muggy, full moon, like it’s mid-July.

                COP

                SSH x 26 IC

                Mosey to Rhino and encircle

                Forward Fold x 10 IC

                Little Baby Arm Circles x 10 x 2 IC

                Toe Merkins x 20 OYO

                Mosey to world benches

                Dips x 20 (2 count) IC

                Incline Merkins x 20 OYO

                Decline Merkins (or Squats with coupon) x 10 OYO

                Walk to middle of big circle in Coolidge.

                The Thang – Meeting in the Middle, Not Halfway

                Split into pairs. Goal: most number of reps in time allotted. Way: in middle of the circle:

                1. Wheelbarrow decline merkins x 15 (single count) x 2 partners = 30; (or both partners do squats with coupon until first reaches 30)
                2.  Both partners do Big Boy Situps until first partner reaches 20
                3. Both partners get up and either bear crawl or lunge (together) to any edge of the outer circle
                4. Partners run around outer circle in opposite directions as fast as they can until they meet
                5. Both partners run/jog together to the middle of the circle

                Rinse and repeat until 6:10. Each set of inner circle reps = 50 points and each joint lap on outer circle = 50 points.

                Mosey to parking lot, returning coupons on the way. American hammers x 10 IC + low plank until 6. Time.

                COT

                We are often told relationships are 50-50. But we are called to higher standard as HIM. 1 Peter 3:7 “Husbands live with your wives in an understanding way.” Ephesians 5:25 “Husbands love your wives, as Christ loved the Church and gave himself up for her.” John 15:12-14 “This is my commandment, that you love one another as I have loved you. Greater love has no one than this that someone lay down his life for his friends. You are my friends if you do what I command you.” Meet in the Middle (go to the heart of the matter). Not halfway — we are called to go 100%, and we are able to do so only because someone went 100% of the way for us first.

                CIRCLE OF TRUST: Counterama, Namerama, Announcearama (Hobo VQ this Thursday; radio – faith and work opportunity), prayer requests.
                BALL OF MAN: CareBear.

                Moleskin

                Sunshine and Jazzy Jag took the prize on the Meet in the Middle challenge with 650+ points and most everyone else lost count. It’s hot. We sweat. We ran in circles. Bear crawls seem to be faster than lunging. Wheelbarrow decline merkins may be faster than squats with coupons. We still don’t know if aliens are the architects of the Coolidge crop circles… 

                News

                Recap of Fallen Five convergence and ruck. They were a success and the Fallen Five were honored.

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                  Tour de Landfill

                  QIC: Skitch

                  Date: 05/18/2019

                  PAX: Chelms (Willy Loman), The Count, Fissure, Fly-by, Geek Squad, Goose, Hasbro, Iron Butt, Ringwald, Prosciutto, Snowflake, VSquared, Whittler

                  AO: Landfill

                  Conditions

                  Clear and sweat-worthy warm before we wrapped up. No real gloom to speak of really.

                  COP

                  SSH x 25 IC, Forward Fold IC, Imperial Walkers x 20 IC, Finkle Swings x 10 each leg OYO, SSH x 20 IC, Merkins x 15 IC, Plank 20 secs, Plank Jacks x 20 IC

                  The Thang

                  Tour de Landfill

                  (A) Lunge to restrooms, Wall sit, Wall sit with overhead press x 30 IC;

                  (B) Mosey to bottom of hill midway across field, Bear crawl up hill, Hold plank, Werkins x 10 IC, Plank Jacks x 10 IC;

                  (C) Indian run around field, then Bernie Indian run from field down to playground pavilion, 40 dips OYO;

                  (D) Lunge to tall playground, climb to top area (up climbing wall, steps, ladder, etc.), toe merkins until all up on playground, down pole or slide, walk to base of rocks on hill;

                  (E) As a group find and pick up extra rocks at the bottom of hill and place rocks higher up hill to restore erosion control measures;

                  (F) Hold plank at top of hill, plank jacks x 15 IC, hill/mountain climbers x 15 IC, merkins x 10 IC, walk to top pavilion;

                  (G) Decline merkins x 10 OYO, dips x 30 OYO; incline merkins x 10 OYO;

                  (H) Mosey to lower rock source by road, all PAX but one select coupon and remaining person holds trashbag for plogging (picking up trash while jogging – it’s a Swedish thing), Indian run plogging down to dog park and up to base of big hill and when reach front of line, swap out coupon for trash bag (incentive for plogging: PAX was cautioned that 100 Big Boy Situps were waiting for them during Mary and each piece of trash picked up would decrease count of Big Boy Situps by 1);

                  (I) Bear crawl up the big hill, crawl bear down the big hill, 10 merkins OYO, 20 Imperial Walkers OYO, 30 overhead press or tricep extensions, etc. with coupon OYO;

                  (J) Run up the big hill, walk down the big hill, 10 merkins OYO, 20 Imperial Walkers OYO, 30 overhead press or tricep extensions, etc. with coupon OYO;

                  (K) Indian run plogging + coupons back to lower rock source by road to return coupons;

                  (L) Mosey to top pavilion, Bernie across length of field, jail break back;

                  (M) Mary: only 20 Big Boy Situps after estimation of 80 pieces of trash collected, flutter kicks, Freddie Mercury, dealers’ choice x 3 including 10 burpees OYO. Time.

                  COT

                  A brief history of Landfill. It was a landfill for Red Bank – White Oak community from 1955 to 1976. In 1997, contaminated water was found leaking from landfill and site was capped with several layers of clay and then dirt and grass. In 2002/2003 the park was built/opened. In 2019 a group of men did an F3 workout and encouraged each other as men and leaders. In 2019 a group of men looked for opportunities to restore things that are leaking “contaminated water” (e.g. in marriage, family and friend relationships, work, etc.) and work to restore them into new things that bring encouragement. Seeing restoration (like a landfill transformed into a park) leads to thankfulness which leads us to seek more restoration.

                  BOM after prayer requests.

                  Moleskin

                  The gate was closed. The restrooms were closed. Some of PAX held it for the workout. The Q found a restroom alternative and some kudzu TP (that is kudzu not poison ivy, right?). The Q tripped and shotput a coupon nearly taking out a fellow HIM. Geometry lessons on hill length of hypotenuse v. shorter side of triangle conducted by Geek Squad. The hill is still really big, no matter how you slice it. It’s covering 2 decades of junk, after all. Plogging is jogging + plocka up (picking up) trash — it’s a Swedish thing.

                  News

                  Memorial Day Murph. Fallen Five Memorial rucking/workout event coming in July.

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                    Dads and Log Forts

                    QIC: Skitch

                    Date: 05/09/2019

                    PAX: Blindside, Chief, Dirk, Fabio, Fissure, Hobo, Iron Butt (Respect 2x), Laces Out (Respect), Loan Shark, Money Ball, Peanuts, Prosciutto, Red Tees, Sunburn (Respect), Sunshine, Threeskin, VSquared

                    AO: Hill City

                    Conditions

                    60’s,  a little wind, finished off with a red sky as if a storm would be coming later in the day. As if.

                    COP

                    Mosey to Great Hall. SSH x 21 IC, Forward Fold, Merkins x 21 single count OYO, Imperial Walkers x 21 IC.

                    The Thang

                    Mosey past the hills, pause. Mosey to Renaissance Ring a/k/a the future log fort.

                    Hunt and gather log fort building
                    Hold low dip during explanation of hunt and gather fort-building. Mosey to new wooded trail. Lunge on trail as a group until locate large logs. 3+ persons carry each log walking them back to the Renaissance Ring and stack them at the entrance of the ring forming a barricade to keep out the bad guys. Once in the fort, 21 dips + 7 decline merkins (or 14 squats). Repeat trips to wooded trail (without lunges), looking for big logs and hoisting them on shoulders, etc. in groups of 3+ and walk (or jog) them back to the fort. Repeat dips and decline merkins in fort. After fort entrance barricade is complete, return all logs back to wooded trail in groups of 3+.

                    Mosey back to Great Hall. 50 Merkins in 3 minutes or less OYO. Wall sits with or without overhead press until 6.

                    Mosey back to start. Hold low plank until 6. 100 Big Boy Situps – kinda, sorta in cadence. Time.

                    COT

                    Workout in honor of my Dad, Lord Lindsay, who posted at Landfill for his first post (he lives out of town) last Saturday. Today is his 63rd birthday and the counts of 7, 14, & 21 may or may not have added up to 63 at various points of the workout. The 50 merkins and 100 Big Boy Situps were in honor of my Dad’s regimen of said exercises 2 times a week (or so) for the past 30+ years and counting. My Dad is my hero.

                    No matter how good a Dad is, every Dad gives Dad wounds to his kids, and every kid has Dad wounds from his Dad. Wounds of shame or not living up to expectations, etc. That’s why Matthew 3:17 speaks deeply to my soul when God audibly speaks and says of his son Jesus: “…a voice from heaven said, ‘This is my beloved Son, with whom I am well pleased.'” For me, since Jesus has removed my shame and guilt, I now have the same favor with my Heavenly Father. He is well pleased with me. He loves me. Encouraged all men to love and honor their Dad, if living, and to love their kids if they are a Dad. In any event, if Jesus has taken your shame and guilt, remember you have your Heavenly Father’s favor.

                    Prayer requests and BOM.

                    Moleskin

                    We did not get wet today, but we almost got sprayed with fertilizer. We skillfully avoided it and abandoned our logless fort consequently. We didn’t really go up any hills. 100 Big Boy Situps is a lot. It didn’t really feel like F3 light, despite rumors.

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