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Going to Home Depot

QIC:  Clothespin

Date: 01/28/2020

PAX: DeepDish, Topless, ElChapo, MayHem (R), 9Volt (R), Mrs Baker (R), Escobar, 

AO: The Battery

Conditions

Cold (not for long) and stinky

COP

  • Lap around dog parks circle back around the flags
  • Third Grade Exercise 15 in cadence
  • SSH 20 in cadence
  • Willy Mayse Hayse 14 in cadence
  • Little baby Arm circles forward (thumb up) 15 in cadence
  • Little baby Arm circles reverse (thumb down) 15 in cadence
  • Moroccan Night Club
  • Seal claps 10 in cadence
  • SSH 15 in cadence

The Thang

Mosey in two minute increments with exercise between. Went down to Home Depot and back (roughly 2 miles) on the greenway.

  • Mosey 2 minutes 10 Burpees
  • Mosey 2 minutes 15 Merkins
  • Mosey 2 minutes 15 lbc
  • Mosey 2 minutes 20  slow squats
  • Mosey 2 minutes 15 bigboy situps
  • Mosey 2 minutes 15 Merkins
  • Mosey 2 minutes 15 lbc
  • Mosey 2 minutes 20  slow squats
  • Mosey 2 minutes 15 bigboy situps
    Strecthes the last couple of minutes around the flags: Forward fold, Willie Mayse Hayse, calf stretches. Alot of us had either ran or rucked before the workout I wanted to take some time to stretch our legs before the work day.

COT

Take the time to love your family and push yourself in everything. We all have people that we have lost contact with. Give them a shout or hit them up on Facebook. You never know when they are not going to be there anymore.

[The “COT” aka the “CIRCLE OF TRUST” is 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]

Moleskin

I am proud of these men for pushing themselves. I am proud of them for being leaders! There was no “6” today everybody helped everybody and really embodied the spirit of F3!

News

Convergence Feb. 8 at Salecreek, Relay for Life meeting tonight 5:30 Hampton Inn, 9Volt on Q Saturday!

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    Posted on

    Threeskin should have been a block mason.

    QIC:  Clothespin

    Date: 01/08/2020

    PAX: Bernie, WuzntME, Mayhem, Fastlane, Threeskin, Snow Patrol, Swiperight, Vaccine, Coldplay, Toetag, FNG-SpeedTrap

    AO: Hacksaw

    Conditions

    It would have been a nice day to Fartsack but…… I was on Q! It was cold until some dumb fartface decided to make us workout with blocks… I really wonder about the sanity of the guy on Q this morning.

    COP

    Mosey to big American Flag get two block along the way
    Third Grade Exercise 15 in cadence
    SSH 20 in cadence
    Willy Mayse Hayse 14 in cadence
    Little baby Arm circles forward (thumb up) 15 in cadence
    Little baby Arm circles reverse (thumb down) 15 in cadence
    Seal claps 10 in cadence

    The Thang


    Round 1:
    • Curls-20 on your own with a block (felt great after yesterday’s workout…)
    • Toe Merkins- 20 on your own with a block
    • Baby Crunches-20 on your own with a block
    • Slow Squats-20 on your own with a block
    • 5 Burpees
    • Lap carrying block walking

    Round 2:
    • Tricep Extensions- 20 on your own with a block
    • Kettle Bell swings- 20 on your own with a block
    • Freddie Mercury-16 on your own
    • Lunges-20 on your own with a block
    • 5 Burpees
    • Lap carrying block walking

    Round 3:
    • Dips 20 On your own using two blocks as Platform
    • Decline Merkins-20 on your own using two blocks as a platform
    • Big boy sit-ups with a thrust-10 on your own with block
    • Squat thrust 10 own with block
    • 5 Burpees
    • Lap carrying block walking

    Round 4:
    • Incline Merkins 20 on your own using two blocks as platform
    • Military press 20 on your own with a block
    • 100’s 20 4 count on your own
    • SSH 25 4 count on your own
    • 5 burpees

    Round 5:
    • Line up and pass blocks. We stacked our blocks at one end of the line and passed all of them to the other. Threeskin stacked them very neatly at the other end. (I have an idea to make this go better next time!)

    Mary (if time left):
    • 1 minute plank
    • 20 little baby crunches
    • 10 Imperial Walkers in cadence
    • 20 flutter Kicks
    • 10 Hello Dollies

    COT


    Keep pushing yourself make time to workout outside of F3. You will get better and you will notice a difference!!
    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]

    Moleskin

    John Doe came up in conversation this morning. Something about Hello Dollies being renamed when he fails to wear shorts over his tights…..

    News

    Gloomies 1-13, OTB North GA Saturday

    Recent Backblasts

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      Merry Christmas we carried the Friggin LOG!!!

      QIC:  Clothespin

      Date: 12/24/2019

      PAX: WuzntME, Toe Tag, Mustang, Mrs Baker (R), ThreeSkin, Topless (R), PorkBelly, Deep Dish, 9Volt (R), Escobar, Bubbles

      AO: The Battery

      Conditions

      Not Christmas like AT ALL!!! BAH HUMBUG!!!

      Twas the morning before Christmas and all through the park,
      Not a creature was stirring except for the Pax! (and the random homeless guy)

      COP

      Mosey around the dog park. Pick up Topless along the way! Then Circle up.
      SSH-10
      Willy Mayse Hayse-12
      Windmills- 16
      Third Grade Exercise- 15
      Cherry Pickers- 12 each direction
      Military Press- 15
      Seal Claps- 12

      The Thang

      The first part of this sucked and took alot longer than anticipated!
      We carried the Friggin Log
      Round 1: A team of 4 carried the log for a lap around the dog park while the rest of the pax did Merkins! (There were three teams of four! this took a minute)
      Round 2: Same as round 1 but with LBC’s
      Round 3: The three teams took a lap without the log while the other pax took turns doing squats with the log!

      After we finished being log trucks we moseyed to the pavilion and got coupons.
      Curls for the Girls-20
      SSH- 20
      Incline Merkins-20 (then pass on your Rock)
      Military Press-20
      SSH-20
      Dips-20 (then pass your rock)
      Triceps Extensions-20
      Step-ups-20
      1-Minute Plank
      20-LBC
      Returned coupons and moseyed back to the flags!

      COT

      Just remember the reason we are celebrating. Read the Christmas Story to your family.
      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]

      Moleskin

      I think the Morning Wood is a success! Although I am pretty sure there is a deepdown hatred for that thing after carrying it two laps! ThreeSkin knows more movie Trivia than any one human being should know!

      News

      No Christmas Workouts, Gloomies 1-13-2019, Convergence 1-1-19

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        Posted on

        It could have been a NASCAR Race!

        QIC:  Clothespin

        Date: 12/18/2019

        PAX: Mayhem, Swiperight, Vaccine, Escobar, ToeTag, Coldplay, WuzntME, FNG-Smud

        AO: Hacksaw

        Conditions

        Cold snotty weather!! The steam factor was real once the workout started!

        COP

        Frogger across the street to library parking lot.
        SSH-10
        Third Grade Exercise- 15
        SSH-15
        Willy Mayse Hayse- 12
        SSH-15
        Calf Stretch- 10 each side
        Seal Claps-10
        Cherry Pickers-12
        Morocan Night Clubs-12
        Baby Arm Circles (Forward)- 10
        Baby Arm Circles (Reverse)- 10
        Military Press- 10
        Frogger back across street to Dominoes parking lot.

        The Thang


        Short Tracking around the Plaza
        Set up stations at each corner of the Dominoes Plaza. Do an exercise at each station then rotate to the next station. Jail break on the long sides of the plaza and Karaoke on the east side of the building and bearcrawl on the West side of the building. (Bearcrawls modified to Long jumps or Bunny Hops after second round.)
        Station 1:
        Merkins- 20 In cadence
        Dive Bombers- 10
        Wide Merkins- 20
        Diamond Merkins- 15

        Station 2:
        LBC- 20
        Big Boy Sit-ups- 20
        Crunchy Frogs- 20
        100’s- 15

        Station 3:
        Slow Squats- 20 in cadence
        Lunges- 10 each leg
        Calf Raises- 30
        Imperial Walkers- 20

        Station 4:
        SSH- 20 in cadence
        High Knees- 10 each leg
        Burpees- 10
        Bonnie Blairs- 10 each leg

        We completed all the rounds one time and went through rounds 1,2 and 4 the second time through and cut counts in half. We circled back up in the parking lot and did a 1 minute plank and 20 dying cock roaches.

        COT


        Remember the reason for the season Jesus came and gave his life for us. Give something to someone. Some people may just want interaction i.e. a hug or just someone to talk to. God gave us his son to die the least we can do is give to someone else.
        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]

        Moleskin

        Mayhem had lots of untied shoes. I think it was a stalling technique. (Being “OG” and all…..) There were grown men skipping together it was… We made so many left turns it could have been a NASCAR Race!

        News

        ElChapo VQ Saturday, 3rd f clothes drive, off the books new AO tryout in N. Georgia, Gloomies 1-13-2019

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          Posted on

          1st Anniversary Domestic Beatdown

          QIC: Abscess

          Date: 11/23/2019

          PAX:  Deep Dish, Fissure, The Count, Mayhem, 9Volt, Clothespin, Bubbles, Shotput, Three Skin, ElChapo, Gru, WuzntMe, Topless, Sandwich, PorkBelly, Bernie, Topless, FNG-Floaties

          AO: The Battery

          Conditions

          Raining like pouring piss out of a boot.

          COP

          25 SSH
          10 Burpees
          10 Tempo Merkins
          9 Burpees
          10 Tempo Merkins
          8 Burpees
          10 Emperial Squat Walkers

          The Thang


          Painful Abscess

          Grab a Coupon off of the trailer. Mosey with coupon over your head to Hell Hill
          Do escalator up the hill:
          1st Cone 10 burpees
          2nd Cone20 Merkins
          3rd Cone 30 star jumps
          4th Cone 40 squats
          Go to 1 cone do exercise then back the go to 1st cone do exercise then proceed to 2nd cone and do exercise and back. Repeat process until through all 4 stations. Modes of Transportaion vary!
          Once all 4 completed grab Coupon and go to the top of the hill,

          On top of the hill:

          Doras:
          Trifecta battle buddy up -100 curls, 100 presses, 100 triceps (using Coupons)
          Battle Buddy runs down and does 10 Dive bombers. Switch places! Rinse and repeat until all reps have been cumulatively finished. Once completed, get coupons, and mosey down the hill toward the pavilion. Stop and drop coupons in a strategic place for later use.

          In the pavilion:
          Do 11s with Box jumps and Big Boy Situps

          Then mosey back out to parking area and do360 degree bear crawls with burpees at the direction change!

          Battle Buddy back up:
          One buddy does Hi Knees while the other holds a low squat with a coupon for 30 seconds then partners change places. Rinse and repeat. Once finished, line up at cones placed along the edge of the parking area. (10 cones placed approx. 12’ apart)

          Frog jump between the cones and do a merkin at each cone. Go up and back then mosey to the flags for Mary.

          Mary:
          15 Tempo BBS
          15 leg tempo leg lifts (legs at 90 degrees then 45 degrees and then 6” off the ground holding different intervals of time)

          COT

          The mission of F3 is plant grow and serve small Mens workout groups to invigorate community Leadership

          You’ve planted, growing , now time to serve

          Service and leadership go hand in hand

          First keep doing what your doing coming out

          FITNESS is important but why is it necessary to be fit mentally, physically, and spiritually
          It’s not about you being in shape for you it’s about serving others and helping others get better

          How do we serve? First God, second family, third our brothers….notice I don’t say work
          Anything else is a distraction

          The best way to grow is to serve.
          Hebrews 6:10
          Galatians 5:13
          This Holiday season there will be opportunities
          So keep coming out and make the EH
          2020 motto is serve

          Moleskin

          Something about the rain must have caused fissure to lose his shirt. The sight really caught the Count’s attention especially during the Hi knees partner exercises. Clothespin showed everyone that shorty can get low.

          News

          Thanksgiving at Hill City, El Chapo VQ in December

          Recent Backblasts

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            Burpees Hate You Too!

            QIC: Clothespin

            Date: 11/09/2019

            PAX: Deep Dish, 9Volt, El Chapo, DNF, GRU, JohnDoe, Shotput, Topless, Fastlane, Schnitzel

            AO: The Battery

            Conditions

            Cold for about 5 seconds then everyone warmed up.

            COP

            Mosey around greenway to parking area in front of pavillion.
            SSH, Willy Mayse Hayse, Calf stretches, Forward fold, Baby arm circles (forward and reverse), military presses

            The Thang


            Doracide Burpiacs

            Straight spot about 150’ long. Suicide while partner does exercise switch with partner until exercises complete. Do 1 burpee at 1st pole, 2 burpees at second marker and 3 burpees at 2nd pole while doing suicides. Exercises as follows:
            100 merkins
            75 Burpees
            200 squats
            150 LBC
            200 Imperial Walkers
            100 Lunges
            100 Big Boy Sit-Ups
            Once Complete with burpee portion of exercise burpees can stop on suicide as well.

            Once through all exercises mosey to skate park and complete the following:
            25 decline merkins
            25 squats
            25 LBC
            25 dips
            Stretch

            Then mosey to pavilion and complete the following:
            25 incline merkins
            Get a rock
            25 military presses
            25 bi-cep curls
            25 tri-cep extensions
            25 step-ups or box-jumps
            Multiple stretches to cool down
            Mosey back to flags

            COT

            Keep pushing yourself! You will get better! Push yourself some this week!

            Moleskin

            It really got quiet when the burpees started other than snarky remarks about the Q. (I don’t know who that was!) Something about burpees hate you too…….

            News

            Convergence 11-16, Battery Anniversary 11-23, WuzntME on Q 11-12.

            Recent Backblasts

              Posted on

              Working the Corner!

              QIC: Clothespin

              Date: 10/25/2019

              PAX: Fastlane, 9 Volt, Sidekick, John Doe, Wuzntme, Coypu, Mayhem, DNF, Punch List, Swipe Right, Vaccine, Toetag, FNG-Bendy Straw, FNG-R Kelly

              AO: Hacksaw

              Conditions

              Gloomaliciously Cloudy!

              COP

              Mosey to Big Flag
              Forward Fold 15 in cadence
              SSH 20 in cadence
              Willy Mayse Hayse 14 in cadence
              Little baby Arm circles forward (thumb up) 15 in cadence
              Little baby Arm circles reverse (thumb down) 15 in cadence
              Cherry Pickers 15 in cadence
              Seal claps 10 in cadence

              The Thang


              Working the Corner!

              Count off in fours, start at station that matches your number, do a round of exercise and rotate to the next station. Modes of transport between rounds as follows:
              Modes of Transport:
              Round 1 Long jumps
              Round 2 Bernie
              Round 3 Mosey
              Round 4 walk
              Mosey around Dominoes Plaza and back after each round

              Station 1:
              • 1st round merkins 15
              • 2nd round Diamond merkins 15
              • 3rd round Wide arm merkins 15
              • 4th round merkin clap 10

              Station 2:
              • 1st round burpees 10
              • 2nd round burpees 10
              • 3rd round burpees 10
              • 4th round burpees 7

              Station 3:
              • 1st round Squats 15
              • 2nd round Lunges 14
              • 3rd Round SSH 20 cadence count
              • 4th round backward lunges 14

              Station 4:
              • 1st round Baby crunches 15
              • 2nd round Freddie mercury 15
              • 3rd round Big boy sit-ups 15
              • 4th round Captain Thor 15

              Mary:
              1 minute plank (bows and toes)
              25 LBC
              30 second side plank (each side)

              COT

              Remember to pray for Sparky! We do not leave men behind in F3!

              Moleskin

              All of these guys worked the corners hard today but not one of them brought a mattress or had anyone interested in picking them up!

              News

              Convergence 11-16-2019, Battery Anniversary moved to 11-23-2019, Get your Hacksaw Shirts!

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                Battery Exploration!

                QIC: Clothespin

                Date: 10/26/2019

                PAX: Deep Dish, El Chapo, Sandwhich, Shotput, PorkBelly

                AO: The Battery 

                Conditions

                The smell of calories burning was in the air! Of corse that could have just been the Zaxbys I ate last night.

                COP

                • Mosey around Greenway to Parking Area
                • Third Grade Exercise 15 in cadence
                • SSH 20 in cadence
                • Willy Mayse Hayse 14 in cadence
                • Little baby Arm circles forward (thumb up) 15 in cadence
                • Little baby Arm circles reverse (thumb down) 15 in cadence
                • Cherry Pickers 15 in cadence
                • Moroccan Night Club
                • Seal claps 10 in cadence

                The Thang


                Battery Exploration

                The Thang:
                • Mosey 2 minutes 10 Burpees
                • Mosey 2 minutes 12 Merkins
                • Mosey 2 minutes 12 lbc
                • Mosey 2 minutes 20 squats
                • Mosey 2 minutes 12 bigboy situps

                To the Pavilion:
                • Star gazers 15×2
                • Dips 15
                • Incline Merkins 15×2
                • Decline Merkins 15×2
                • SSH 15 (4 Count)x2
                • Shoulder Taps 15 (4 Count)
                • Squats with at rock 15
                • Military or Shoulder Press with rock 15×2
                • High knees 30 seconds
                • Dips 15

                Mary on yoga mats:
                1 minute plank
                30 second side plank (each side)
                30 LBC
                10 Aquamans
                10 Dying Cockroach
                20 Flutter kicks
                100s 25
                Box cutters 25
                Pickle pointers 20
                Conclude the workout with a mosey to the flags including a burpee surprise

                COT

                 We don’t leave men behind in F3!

                Moleskin

                ElChapo is a force when he samples his product….I mean takes his Geritol….

                News

                Convergence 11-16-19 no Battery that Sat., One year anniversary for The Battery has been moved to 11-23-2019!, Hacksaw shirts are live go order!

                Recent Backblasts

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                  Running from Sharks SEAL Inspired

                  QIC: John Doe

                  Date: 10/15/2019

                  PAX: Deep Dish, 9-Volt (Respect), WuzntMe, Clothespin, DNF, Topless (Respect) 

                  AO: The Battery

                  Conditions

                  Crisp fall morning with a very bright moon filling the sky

                  COP

                  Quick mosey around the running path to get the blood flowing; Side Straddle hops – 25 in cadence; Third Grade Exercises – 10 in cadence; Forward Fold – 10 in cadence; Willie Mays Hays – 10 in cadence; Quad Stretch – 10 count each leg; Little Baby Arm Circles – 10 in cadence; Reverse LBAC – 10 in cadence; Moroccan Night Club – 10 in cadence; Aquaman – 10 in cadence; Side Straddle Hops – 25 in cadence

                  The Thang

                  Workout inspired by a dear friend on SEAL Team 8
                  RUNNING FROM SHARKS SEAL INSPIRED

                  LOWER BODY: Standing Squats – 15 in cadence; Lunges – 10 each leg; Frog Jumps – 8 OYO; Dirty Dog (aka Jane Fonda’s) – 15 ea leg OYO; Hold Al Gore waiting on the six

                  UPPER BODY: Regular Push Ups – 12 in cadence; Diamond Push-ups (DDP’s) – 8 OYO; Wide Push-ups – 12 OYO; Dive Bombers – 8 OYO; Hold Plank waiting on the six

                  CORE: Plank – PAX count around to 60; Leg Levers – 15 each leg in cadence

                  Indian Run around the path (Rinse Repeat with slight modification)

                  LOWER BODY: Standing Squats – 15 in cadence; Lunges – 10 each leg; Frog Jumps – 8 OYO; Dirty Dog (aka Jane Fonda’s) – 15 ea leg OYO; Hold Al Gore waiting on the six

                  UPPER BODY: Regular Push Ups – 12 in cadence; Diamond Push-ups (DDP’s) – 10 OYO; Wide Push-ups – 12 OYO; Dive Bombers – 10 OYO; Hold Plank waiting on the six

                  CORE: Plank – PAX count around to 60; Leg Levers – 15 each leg in cadence

                  Indian Run around the path (Rinse Repeat with slight modification)

                  LOWER BODY: Standing Squats – 15 in cadence; Lunges – 10 each leg; Frog Jumps – 8 OYO; Dirty Dog (aka Jane Fonda’s) – 15 ea leg OYO; Hold Al Gore waiting on the six

                  UPPER BODY: Regular Push Ups – 12 in cadence; Diamond Push-ups (DDP’s) – 12 OYO; Wide Push-ups – 12 OYO; Dive Bombers – 12 OYO; Hold Plank waiting on the six

                  CORE: Plank – PAX count around to 60; Leg Levers – 15 each leg in cadence

                  Indian Run around the path – finished with PAX calling core the last 2 minutes

                  COT

                  Law of Magnetism: I attract who I am (currently) not who I want to be; If you want to see more, be more; What you need more of, give more of, and then you’ll get more of

                  Moleskin

                  Deep Dish is surprisingly fast, and must have been a high school running back 

                  News

                  Daddy Day/2.0 Day coming up; Mrs. Baker next up on Q for 10/19/19

                  Recent Backblasts

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                    Dora! Dora! Dora!

                    QIC: Clothespin

                    Date: 10/01/2019

                    PAX: Deep Dish, Sidewinder (R), Mrs Baker (R), Sandwich, El Chapo

                    AO: The Battery

                    Conditions

                    Clear and very sweaty!!!

                    COP

                    Mosey around Greenway between dog parks to cone.
                    Third Grade Exercise 15 in cadence
                    SSH 20 in cadence
                    Willy Mayse Hayse 14 in cadence
                    Little baby Arm circles forward (thumb up) 15 in cadence
                    Little baby Arm circles reverse (thumb down) 15 in cadence
                    Cherry Pickers 15 in cadence
                    Moroccan Night Club
                    Seal claps 10 in cadence

                    The Thang

                    Doracidal Maniacs
                    Pick a partner for Dora. Mosey 3 poles then back take over for partner till finished with round move to next round. 1 burpee at 1st pole, 2 burpees at the second pole and 3 burpees at the third pole
                    Round 1: 100 Merkins
                    Round 2: 200 LBC
                    Round 3: 300 squats
                    Round 4: 400 Imperial Walkers

                    Mosey to yoga mats for Mary:
                    • 1 minute plank
                    • 20 flutter Kicks
                    • 10 Hello Dollies
                    • 20 Leg Lifts
                    • 20 Heel touches

                    COT

                    Make sure that you make the best of life everyday is a blessing.

                     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]

                    Moleskin

                    I am pretty sure the girls that ran through our workout (twice)  were laughing at us!

                    News

                    Keep my son Trygg in your prayers he is getting braces on his legs this week and other things the little fellar is going through.

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