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Don’t Tempt the Q

 

QIC: Sidekick
Date: 06/04/2018
PAX: Best in Show, The Count, Early Bird, Whittler, Wort
AO: Beast Ridge

Conditions

60 Degrees and low humidity, crisp and cool for a June morning, heavy dew to keep the feet cool

The Disclaimer

This is F3.  I am not a professional and you are here of your own free will.  Modify where needed, don’t injure yourself.  Push yourself to be better

COP

SSH IC X 20, Third Grade Exercises IC X 15, High Knees IC X 15, Little Baby Arm Circles IC X 12, Reverse IC X 12, Cherry Pickers IC X 15, Ray lewis IC X 12, Mosey to the Soccer Field

The Thang

Don’t Tempt the Q
Q off the cuff today so we split up into pairs for some running and total body beat down
Title of exercises or routine
Partner 1 runs the width of the soccer field and back (no clue what distance this is as I don’t play soccer).  Partner 2 performs steps ups with a high knee on top of the bleachers and back down.  Repeats until Partner 1 returns.
We did this for 4 cycles per partner.
Frankenstein Walk across the field to the other side.
Rinse and Repeat but with Dips instead of step ups.
At this point I was prepared for a short mosey back to the flag and some Mary to end the festivities.  Some Mumble Chatter sparked up and there were some comments about how certain things on a certain hill really sucked.  I am all about dishing suckage so… we moseyed to the hill for some unplanned EC.
Pull plank and when your name is called Bernie Sanders to the top of the hill.  Call for the next PAX and so on until all have achieved the satisfaction.
The Mumble Chatter continued about how a bear crawl up said hill would really suck, so…
Hold Al Gore and when your name is called, bear crawl up the hill.  Call the next PAX until all have received the enlightenment.
Mosey back to the flag, upon arrival knock out 10 Burpees OYO for no flag.
Wrapped up with some Flutter Kicks IC X 15, Box Cutters IC X 12, and LBC IC X 15
Circle Up

Moleskin

Its time for beast Ridge to Grow.  We need to be EHing North Georgia and East Chatt area to beast Ridge.  We need to stand on our own and not be dependent on PAX from Hill City to keep our numbers.  Beast Ridge homers, Sidekick, best in Show, Early Bird, need to be driving this

News

Huey launch on Tuesday.  Support the Huey

Upcoming Qs

Sidekick on Wednesday 6/6, Best in Show on Monday 6/11

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The Griff at The Griff

 

QIC: Sidekick
Date: 05/23/2018
PAX: Angus, The Count, Fissure, Geek Squad, Lugnut, Mr. Clean, Ohms, Picasso, Whittler
AO: The Griff

Conditions – 71 degrees, little muggy, little cloudy, not rainy

The Disclaimer – This is F3, you are here on your own free will, we are not professionals, modify when necessary

COP

SSH – ICX25, Cotton Pickers – ICX15, Pretzel Crunches – ICX10 each side, Mericans – ICX20, SSH – ICX15, Windmills – ICX15, Mosey to the hill

The Thang

Trying out a new pattern this morning suggested by PAX Ohms.  Wasnt going to take 35 minutes so we needed a second round of warm ups
Title of exercises or routine
Round of 11’s – 10 mericans, run the hill, 1 squat, run back down, 9 mericans, run the hill, 2 squats, run back down.  Repeat unti 11’s are flopped.
Mosey to the track
The Griff – Run 800 meters (0.5 mile), Run 400 meters (0.25 mile) Bernie Sanders style, Repeat for round 2.  We mixed in some exercises between each leg because its F3 and we can.  1st leg was 25 mericans OYO, 2nd leg was average man size pickle pounders ICX12, 3rd leg was Little baby arm circles ICX10 – Forward, reverse, Ray Lewis ICX12, Cherry Pickers ICX12.  Slow Mosey to parking lot
By now my quads and hammies were barking so we did some walking frankensteins, then dropped on our 6 for some LBC ICX20 and some Flutter Kicks ICX20, few more walking frankensteins, mosey back to the flag for some Mary.
Mary was Dying Cockroaches ICX15 and American Hammers ICX15
 
Countorama
 

Moleskin

Creativity.  Creativity in your life provides perspective.  Thinking about things outside of your normal scope can help you see things from other people’s view points.  I feel like this is a key skill for leaders.  Whether it be at work, at home, in the community, or at F3 perspective and understanding of people make you a much more effective leader.

News

Lots of extra credit opportunities coming in August.  Clean has the detials

Upcoming Qs

Angus at Hill City, Ringwald made the call to the pen

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Three Ring Circus

QIC: Sidekick
Date: 05/03/2018
PAX: Angus,  Cable Cutter, Candu, The Count,  Hardtail, Ohms, Ringwald,  Speed Bump, Sundance, Whittler
AO: Hill City

Conditions

61 Degrees and clear, Absolutely Fantastic

The Disclaimer

This is F3.  You are here on your own will, we are not professionals, we push each other to get better, modify when necessary

COP

Mosey to the Great Hall
SSH IC X 20; Cotton Pickers IC X 15; Imperial Walkers IC X 15; LBC IC X 15, Slow Mericans on call X 5; Wall Sit 90 seconds; Chicken Peckers IC X 10; Arm Circles IC X 10, Reverse IC X 10; Mosey to the Rhino

The Thang

Today we tried out the Three Ring Circus.  Something new to provide a little competition in the group and hopefully build some burst and lung function
Title of exercises or routine
Break up into teams of 3, we had 11 so one team of 2.  3 stations within each team:
Block Curls, Plank and Sprint.  Sprint is roughly 40 yds down and 40 yds back.  I left my yardage wheel in my other compression shorts so work with me here.  The circus goes like this: One guy sprints while one guy knocks out 10 curls and the third holds plank. When the sprinter is back, the block drops and PAX takes off.  Plank goes to block, sprinter goes to Plank.  Repeat until all 3 PAX have completed all three stations.  Winning team holds Al Gore, 2nd Place (1st loser (Ricky Bobby)) gets 4 burpees, 3rd place (2nd loser) gets 8 burpees, and 4th Place (Rhino’s tail) gets 12 Burpees.
We completed 4 cycles of this and redrafted teams each round with 4th choosing first.  The fourth round due to intense pain I audibled to 3-6-9 burpees for the losers.
I have to commend the speed of the PAX. The group really pushed themselves and tried to win the race.  Everybody left it on the field (coach cliche’).
After 4 cycles, I opted for a Frankenstein walk with some Yoga mixed in to keep from falling out in front of my friends.  But I have to say, for a fat guy I held my own in the sprints.
After the Yoga we mosey walked to the parking lot and had time to knock out about 15 Block Worms a piece.
Wrapped up with some American Hammers, Crunchy Frogs, LBC, Flutter Kicks and Box cutters, all IC X 15
Mosey to Flag

Moleskin

Wanted to sue the workout as an example of how pushing our own limits can lift up others.  By performing above our expectations at home, at work, in church and in our communities, we lift the performance of others.  Never be the Anchor, be the beacon that shows the way.

News

No new news

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Linkin Logs Road Show

 

QIC: Sidekick
Date: 04/18/2018
PAX: Angus, Candu, The Count, Early Bird, Kit Kat, Sidekick, Speed Bump, Whittler
AO: Hill City

Conditions

51 degrees, Wind 12 MPH out of west, Clear skies

The Disclaimer

Sidekick is not a professional, push yourself but modify where necessary for your safety and well being, We are F3

COP

SSH IC X 25
Cotton Pickers IC X 15
LBC IC X 15
SSH IC X 20
Man Makers on call X 10

The Thang

Little bit of Running today with some shoulders and legs mixed in.  Keeps the HR up
Title of exercises or routine
Mosey to the great hall
Wall Sit X 60 seconds
Chicken Peckers (wall plank on columns with alternating shoulder taps) IC X 10
SSH IC X 15
Wall Sit X 75 seconds
Chicken Peckers (wall plank on columns with alternating shoulder taps) IC X 10
Mosey to the Walnut st Bridge
Bridge run to the center of the bridge
Linkin Log Merkins X 5
Bridge run to S Chatt entrance, 25 Merkins OYO
Bridge Run to Center of Bridge
Linkin Log Merkins X 5
Bridge Run to N Chatt entrance, 25 Merkins OYO
Mosey Back to Flag
3 MOM
Pickle Pounders IC X 20
American Hammers IC X 15
Freddy Mercury IC X 15
Flutter Kicks IC X 25
Circle up

Moleskin

Talked about our influence as members of F3 on the people we interact with daily.  We as leaders provide an opportunity for accountability and an outlet for everyone we meet.  I strive to be that “helping hand” to anyone so they know the burden is not theirs alone.  In the end our lives are not ours to bear, we are not in control, merely following God’s will.  An important thing to remember when we feel overwhelmed or the pressures of day to day life.

News

Good luck in the races this week guys.

Upcoming Qs

[*Not Required* But add the upcoming if you can]