Author: f3threeskin

QIC: threeskin
Date: 12/17/2018
PAX: Early Bird, Oscar, Sidekick
AO: Beast Ridge

Foggy, but not half bad…

The Disclaimer: settled between some vets

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COP

threeskin special: SSHs in-between F3 arms
arm circles of all variety (3) – SSHs IC
military press – SSHs IC
imperial walkers – SSHs IC
Good Mornings – SSHs IC
Walk to Curb – Calf Stretch, Quad Stretch
Mosey to big lot.

The Thang

The Chain
Building links w/ not so lazy Dora
Alternate exercise and run using the parking spots as markers:
Squats: with a partner, run length of first spot, leave partner to squat while you run back and then return to advance a space. Trade places with your partner and squat while they run back and then return to advance a space.  Advance to far corner.
Mosey to Playground
Chain of pull-ups: one PAX executes 10 pull ups while the remaining PAX do a variety of Merkins.  Rotate PAX.
Mosey to Corner
Imperial Walker: with a partner, run length of first spot, leave partner to IW while you run back and then return to advance a stripped space. Trade places with your partner and IW while they run back and then return to advance a space.  Advance to the road.
Reverse Pickle Pounders to recover
Mosey to Mary
Reverse Pickle Pounders
Freddie M’s

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COT

CIRCLE OF TRUST:  Counterama, Namerama, well executed
BALL OF MAN: full on huddle

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Moleskin

Chain on Events: dealing with uncertainty can be challenging and sometimes downright overwhelming.  Coming to F3 has helped me keep my head clear and put things into perspective.  It also helps me be the strong link in the chain instead of the weak link.  We all know that a chain is only as strong as its weakest link.  Let’s try to be the strongest link in the chain and work to strengthen the links we come in contact with.  If we can do that, the chain of events in our life with be more predictable and have a better outcome.  This is why we are here, this is why we help each other.  

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News

Whittler and Moondance at hill city this week.  Come on up to Cleveland Saturday for Rug Doctors first Q at The-Battery!
 

 

QIC: Threeskin
Date: 11/19/2018
PAX: Early Bird, Fast Lane
AO: Beast Ridge

Warmer than we thought it would be.

I’m not a pro, not my fault if you don’t stay warm.

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COP

The Count’s Corners
20 – SSHs IC in corner one
10 Good Mornings IC
mosey
20 – SSHs IC in corner two
20 arm circles IC
mosey
20 – SSHs IC in corner three
20 reverse arm circles IC
mosey
20 – SSHs IC in corner four
20 military press IC
mosey
20 – SSHs IC in corner one
20 – SSHs just arms
20 – SSHs just legs

The Thang

Party Arms – Chicken Legs
Lets stay warm with our legs and work out our arms
Mosey to the picnic pavilion
10 Merkins slow count down IC
10 Dips slow count down IC
3 sets
Mosey to playground
10 Low step up had the count for the PAX
10 Pistol Grip Pull-ups
10 Wide Grip Pull-ups
3 sets in rotation
Mosey to the picnic pavilion
20 Incline merkins slow count
Run to the light post
20 Incline merkins slow count
20 Incline merkins slow count on the up
Mosey to some Mary
20 Reverse Pickle Pounders IC
10 Flutter Kicks IC
10 Freddie Mercury’s IC
Childs Pose
Baseball catchers squat stretch
 

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COT

I asked everyone to share a happy moment from the weekend and something to be thankful for on this Thanksgiving
Highlights: EB got married!!!  Fastlane had family time.  threeskin watched Frozen with his niece.

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Moleskin

We made up for the run that Fastlane missed Sunday and wished we were like Cheatsheet and could handle 2-a-days. 

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News

The Battery and The Landfill and both in effect.  

Upcoming Qs

The Count on Wednesday
 

 

QIC: threeskin
Date: 10/15/18
PAX: Early Bird, Fast Lane, Fissure, Peanuts, Jabooti, Outcast
AO: Beast Ridge

Conditions: in the words of Borat, “very nice.”

The Disclaimer: disclaimed, you know the drill, lets HIT it.

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COP

A little back and forth to warm up the legs:
SSHs alternated in with good mornings and imperial walkers

The Thang

HIT: high intensity training
-Mosey to the soccer field and prepared to run.
Sprints to the bench and back with built in sweeper.
Between the sprints we climbed the bleachers:
Incline merkins
Step Ups
Box Squats
Suitcase Crunches
-Mosey to the newly visible playground.
Infinity Box Squats while two PAX did pull ups.
Great to explore there, we will be back.
-Mosey to the concession pavilion.
Partner curls with tables – one PAX timed us with Big Boy Sit Ups
Partner presses with tables – one PAX timed us with Big Boy Sit Ups
Partner Shrugs with tables – one PAX timed us with Big Boy Sit Ups
Partner calf raises with tables – one PAX timed us with Big Boy Sit Ups
-Mosey to Mary

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COT

CIRCLE OF TRUST: counted and named: discussed how we can be the “obvious choice” by doing the little and the big things.  We can be who we want to be if we make the decision to so what matters.
BALL OF MAN: prayer requests taken and encouragement given.

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Moleskin

Missing our AOQ and his naked hands…   So glad Peanuts didn’t run over my phone as he and Jabooti were coming in on two wheels!

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News

Cleveland Launch 11/17

Upcoming Qs

Candu on Wednesday!

QIC: threeskin
Date: 09/10/2018
PAX: Best In Show, Fast Lane, Journey, Sidekick
AO: Beast Ridge
Conditions:
Sidekick said it was 80, but it could have just been his garage temp…

The Disclaimer:

Done, no FNGs

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COP

SSHH – Side Straddle Hop Heavy
SSHs alternating with the following:
Seal Claps
LBCs
rLBCs
Military Press
Imperial Walkers
Good Mornings
Lunge to curb
Calf Stretch with 10 counts

The Thang

Shall we play a game?
Title of exercises or routine
Relay race on the soccer field: Collect as many coupon points on the top of the bleacher steps in the time allotted.
Full Coupon = 4 points – Do ten burpees to move it up a step
Half Coupon = 2 points – Do ten suitcase crunches to move it up a step
Quarter Coupon = 1 point – Do ten incline merkins to move it up a step
Start by sprinting across the field, touch the metal bench, sprint back and select your point value and do the exercise to move your coupon.  Alternate with your teammate.  No more that two coupons on any given step.
The race ended at 06:10 in a tie: 9 to 9.  A built in anti-sandbag rule was invoked by allowing those watching the clock to think the race ended at 06:05.

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COT

Counted and Named
Discussed the need for Focus and that we should keep running our race.
“Successful people maintain a positive focus in life no matter what is going on around them. They stay focused on their past successes rather than their past failures, and on the next action steps they need to take to get them closer to the fulfillment of their goals rather than all the other distractions that life presents to them.”

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Moleskin

We all have obstacles, I have admittedly been challenged by them of late.  It’s important to remember your end goal (coupons on the top step) and find a way to get them there or complete your task at hand or your overall strategy.   

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News

9/11 convergence at Hill City

Upcoming Qs

Fissure on Wednesday
 

 

QIC: threeskin
Date: 08/20/18
PAX: Burner, Early Bird, Fast Lane, Journey, Oscar, Sidekick, The Count, Whittler, Wort
AO: Beast Ridge

Conditions – Perfect August Morning for Moving

The Disclaimer – no FNGs or Pro’s in attendance

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COP

Backing up the moving truck: g – n – i – v – o – m
Mosey:
Good Mornings – wide stance bow
Mosey:
Nolan Ryan’s – one armed plank and punch
Mosey:
Imperial Walkers
Mosey:
V-Ups
Mosey:
One-Legged Burpee
Mosey:
Merkins

The Thang

After the truck is backed up: the D – A – Y is here. 
Dips:

• 3 sets of 10 low and slow with a field run in between

Aiken Legs:

• Squats 10 – field run
• Box Jumps 10 – field run
• Elevated Lunges (10 each) – field run

Mosey to get load the second moving truck…
Yul Brynner:  Runs with built in sweeper in between sets

• Carolina Dry Dock
• Wide Merkin
• Merkin
• Ranger Merkin – close grip
• Diamond Merkin – hands in diamond shape
• Crucible Merkin – extra wide, fingers pointed out
• Chuck Norris Merkin – incline

 

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COT

Counted (out of order, but done) to 10
Namearama – Wort loved the sprints so much he left for work.

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Moleskin

Everyone talks about changing the world but forgets to start by changing themselves.
I referred to Whittler’s comments about controlling the controllables and not being a victim of circumstance.  We have to be ready for change and always challenge ourselves to make change when the time is right.  We are at F3 to change ourselves and become better.  Keep at it!

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News

Baby EarlyBird

Upcoming Qs

Sidekick on Wednesday

 

QIC: Threeskin
Date: 08/08/2018
PAX: Early Bird, Fast Lane, Oscar
AO: Beast Ridge

Conditions

73skin degrees, calm, clear, cool

The Disclaimer

This is f3, I’m not a professional, You are here to get better so lets do it together, Modify if necessary, don’t get hurt, we will be running so stay alert.

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COP

Work on Tempo and Form
Good Mornings
SSHx25
Little Arm Circles – forward
SSHx25
Little Arm Circles – reverse
SSHx25
Military press
Good Mornings
Imperial Walkersx25
Tempo Squats
Imperial Walkersx25
Tempo Willie Mays Hays
Imperial Walkersx25
3rd Grade Exercises
Mosey

The Thang

Combine equal parts of Tough, Tempo, and Together add a little sweat and you get a good workout over 2 miles.
Mosey to picnic pavilion
Incline Merkins x 10 – 3skin count down, one count up slow tempo
Run to center light post and back, once you reach the pavilion double back and sweep to finish together
Dips X 10 – 3skin count down, one count up slow tempo
Run to center light post and back, once you reach the pavilion double back and sweep to finish together
Transition Merkins x 10 – 3skin count down, one count up slow tempo
(Transition Merkin – one on bench, transition to one on table top, transition to bench, and so on…)
Run to center light post and back, once you reach the pavilion double back and sweep to finish together
Big Boy Sit Ups x 10 – 3skin count up, one count down slow tempo
Run to center light post and back, once you reach the pavilion double back and sweep to finish together
Incline Merkins x 10 – 3skin count down, one count up slow tempo
Run to center light post and back, once you reach the pavilion double back and sweep to finish together
Mosey Back
MoM
Big Boy Sit Ups
Freddie Mercury
Box Cutters

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COT

Circle of Trust
Counted to 4 – Namearama to follow – Announcements and Prayer requests made

BALL OF MAN: completed
Word and Thought of the Day:
Fungibul (Fun-juh-bul) – being of such a nature that one part or quantity may be replaced by another equal part or quantity in the satisfaction of an obligation.

• We are all equal.  The structure of f3 is very important and we must respect it.  This allows us all to be ready to lead when the time comes.  Be there for each other, pick each other up, sweep if you have to, finish together.

We come to f3 because we choose to, We come to f3 to get better
We choose to be our brothers keeper, We respect the framework to the letter
We are here for fitness, We are here for faith,
We are here for fellowship, and some to loose weight
We are all very busy, our bandwidth gets low
We always come back so our friendships can grow
When a brother calls, pick up the line
It may be you calling in due time
 

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News

EarlyBird on baby alert!

Upcoming Qs

 

QIC: Threeskin
Date: 07/30/2018
PAX: Best In Show, Early Bird, Fissure, Free Bird, Prosciutto, Ringwald, Sidekick, The Count, Whittler
AO: Beast Ridge

Conditions

Humid, with light fog reminiscent of snow on the ground…

The Disclaimer

I’m not a pro and I was the newest PAX in attendance.  We were all there because we wanted to be.

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COP

Stocking Stuffers
Good Mornings
SSHs
Seal Claps
SSHs
Baby Arm Circles
SSHs
Military Press
SSHs
Imperial Walkers
SSHs
Lunge to Curb
Calf Stretch

The Thang

Mosey to the Soccer Field
The 12 Exercises of Christmas
[An increasing set exercise routine in the fashion of the song, 12 Days of Christmas]
Walk to starting position and skip between exercises on the count down to day one.
1st Day – 1 Incline Merkins (add a day)
2nd Day – 2 Burpees (count down each day to day 1 then add a day)
3rd Day – 3 Incline Merkins (count down each day to day 1 then add a day)
4th Day – 4 Lunges (count down each day to day 1 then add a day)
5th Day – 5 Incline Merkins (count down each day to day 1 then add a day)
6th Day – 6 Imperial Walkers (count down each day to day 1 then add a day)
7th Day – 7 Incline Merkins (count down each day to day 1 then add a day)
8th Day – 8 Merkins (count down each day to day 1 then add a day)
9th Day – 9 Incline Merkins (count down each day to day 1 then add a day)
10th Day – 10 Plank Jacks (count down each day to day 1 then add a day)
11th Day – 11 Incline Merkins (count down each day to day 1 then add a day)
12th Day – 12 Squats (count down each day to day 1 then add a day)
Mosey to the Parking Lot

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COT

Counted to 10 with a slight hiccup at the count ironically.  
Namearama followed.
Encouragement to spend time on what you want to be good at. Discussed the 10,000 hrs from the book, Outliers by Malcolm Gladwell.  It takes time and opportunity to be an outlier, do what it takes to be ready.  
Work: practice, study, improve
Family: commit, unplug, play
Self: find what charges your battery the most efficiently.  The first step was showing up this morning.
Word of the Day: OHIO = Only Handle It Once

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News

Reach out to The Count for Coin Purse’s info. 

Upcoming Qs

Fissure on Wednesday!