f3clothespin – Page 7 – F3 Chattanooga

September 22, 2019

I see the light Mama! 09/24/2019

QIC: Clothespin

Date: 09/24/2019

PAX: 9 Volt (R), Mrs Baker (R), Deep Dish, Sandwich, El Chapo

AO: The Battery

Conditions

Humid and Dill Pickle Smelling

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
• Seal claps 10 in cadence

The Thang

Get those dollar bills cause we are pole dancin!
I see the Light Mama!
Pick out 8 Light Poles Jog down 8 poles. Do exercises back to start with 8 then minus 1 at each pole.
• Merkins – Lunge between
• SSH (4 Count) – Bernie between
• Slow Squats – Karaoke between

Mary on the yoga mats:
• 1 minute plank
• 30 LBC

COT

Be Yourself. Push yourself in life to be the best you can be. Please EH!!!

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 did not get enough legs Saturday so today was leg heavy! The workout went by very fast! The lunges in the 1st seemed never-ending! 5000 steps X 2.95′ (my stride length)/5280 = 2.79 miles during our workout today! Way to push yourself guys!!

News

IronPax Saturday! Cyclacross Next Sunday 9-29-2019 Go Support Mrs Baker and Mustang!

Recent Backblasts

September 20, 2019

This ain’t no Rag it’s a Flag!

QIC: Clothespin

Date: 09/20/2019

PAX: 9volt (R), Peanuts, Sparkles, T-Rex, Mayhem (R), Gaylord, Money Ball, Madoff, DNF, Bernie, Anny, Roundup (R), Can Man(R), JohnDoe, WreckedEm, Toe Tag, FNG-Backhaul, FNG-Walla Walla

AO: Hacksaw

Conditions

62 degrees perfect to bust a workout in front of Old Glory!!!

COP

Mosey to big American Flag
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

Sawin out Reps by the Flag
Round 1: 2 laps after exercise
• Merkins-20 on your own
• Burpees-10 on your own
• Baby Crunches-20 on your own
• Air Squats-20 on your own
• SSH-25 in cadence (normal Pace)

Round 2: 1 bernie lap after exercise
• Divebombers-15 on your own
• Burpees-8 on your own
• Freddie Mercury-16 on your own
• Lunges-14 on your own
• SSH-25 in cadence (faster Pace)

Round 3: 1 lap with 1 side being Karaoke after exercise
• Aquaman-15 on your own
• Burpees-6 on your own
• Big boy situps-15 on your own
• Diamond Merkins 15 on your own
• SSH-25 in cadence (normal Pace)

Round 4: 1 lap after exercise
• Wide Merkins-15 on your own
• Burpees-6 on your own
• Captain Thor 15 on your own
• Imperial Walkers 15 on your own
• SSH-25 in cadence (faster Pace)

Round 5: 1 lap after exercise
• Decline Merkins-12 on your own
• Burpees-4 on your own
• Pickle Pointers-12 on your own
• High knees-20 on your own
• SSH-25 in cadence

Mary:
• 1 minute plank

COT

I’m better because you’re here!

Moleskin

So.. apparently there is this thing going on called Ironpax? (Hmmm Who knew? 🙂 Which brought lots of grunts during burpees and merkins!

News

Ironpax at The Battery tomorrow 7 A.M.

Recent Backblasts

September 16, 2019

Battery Bridge Tour 9-14-2019

QIC: Clothespin

Date: 09/14/2019

PAX: Deep Dish, Mrs Baker, El Chapo, Sandwich, Mustang, Fastlane, FNG-Flash Drive (3 spectators I will mention later)

AO: The Battery

Conditions

Cloudy but good to get your sweat on!!!

COP

Mosey from flags up and down the hill to the stations designated by cones:

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

The Thang

Battery Bridge Tour
Count off in 4s and go to the station with that number complete the exercise at that station and rotate to the next. Once through a round at all four stations mosey across the greenway bridge to the Mouse Creek Rd. bridge and back. Continue with the next round of exercises listed. Stations Consisted of:

Station 1:

1^st round merkins 15
2^nd round Diamond merkins 15
3^rd round Wide arm merkins 15
4^th round merkin clap 10
5^th round Chuck Norris merkins 10

Station 2:

1^st round burpees 10
2^nd round burpees 10
3^rd round burpees 10
4^th round burpees 7
5^th round burpees 5

Station 3:

1^st round Squats 15
2^nd round Lunges 14
3^rd Round SSH 20 cadence count
4^th round backward lunges 14
5^th round imperial walkers 14

Station 4:

1^st round Baby crunches 15
2^nd round Freddie mercury 15
3^rd Big boy sit-ups 15
Captain Thor 15
5^th Pickle Pointers 15

Modes of Transportation are as follows:

Round 1 Bearcrawl
Round 2 Long Jumps
Round 3 Bernie
Round 4 Lunge
Round 5 Walk

Once the bridge station tour was complete we moseyed to the pavilion for more beat down excitement. Which consisted of:

• Star gazers 15
• Dips 15
• Incline Merkins 15
• Decline Merkins 15
• Shoulder presses with a rock 15
• 1 minute plank
• Crunch extensions 10 Then mosey back to flags.

COT

We make each other better.

Moleskin

Well the spectators came in full force with their ailments. (Really hoping for speedy recoveries for Sidekick and Rug Dr.! Hopefully 9Volt will be recharged for Tuesday morning!) It was like an audience from Life Care came to watch an amateur circus! To beat it all, they named their head clown as leader!

News

Iron Pax will be at the Battery Saturday 9-21-2019! There will also be a regular workout!

Recent Backblasts

August 14, 2019

Sidestraddelhoppolous!

QIC: Clothespin

Date: 08/14/2019

PAX: Deep Dish, Mrs. Baker(R), Fastlane, WuzntMe

AO: The Battery

Conditions

Hot Drizzle Sweaty Mess!!!!

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

Mosey To Pavilion

The Thang

Just because we are near Duracell, Today we are going to be Energizer bunnies!
Sidestraddlehoppolous
Round 1:

Merkins-20 on your own
Burpees-10 on your own
Baby Crunches-20 on your own
Air Squats-20 on your own
SSH-25 in cadence (normal Pace)

Round 2:

Divebombers-15 on your own
Burpees-8 on your own
Freddie Mercury-16 on your own
Lunges-14 on your own
SSH-25 in cadence (faster Pace)

Round 3:

Aquaman-15 on your own
Burpees-6 on your own
Big boy situps-15 on your own
Diamond Merkins 15 on your own
SSH-25 in cadence (normal Pace)

Round 4:

Wide Merkins-15 on your own
Burpees-6 on your own
Captain Thor 15 on your own
Imperial Walkers 15 on your own
SSH-25 in cadence (faster Pace)

Round 5:

Decline Merkins-12 on your own
Burpees-4 on your own
Pickle Pointers-12 on your own
High knees-20 on your own
SSH-25 in cadence

Round 6:

Squats w/ Rock-20 on your own
Military Presses w/ Rock 20 on your own
Dips 20 on your own
SSH-25 in cadence

Mary on the yoga mats:

1 minute plank
20 little baby crunches
20 flutter Kicks
10 Hello Dollies
20 Dead Cock Roaches
20 Leg Lifts
20 Heel touches

COT

Just be true to yourself don’t try to be someone your not.

Moleskin

Echoing gloom horns under the pavillion today!

News

Scenic City Mud Run 9-8-19,

Recent Backblasts

July 27, 2019

Clothespin’s Corner Pavilion!

QIC: Clothespin

Date: 07/27/2019

PAX: Deep Dish, Threeskin, MaYhem (Respect), Lutefisk, Mrs Baker (Respect), Mustang, Gaylord, 9volt (respect), Snooze Button, Fastlane, Topless (Respect), Rug Doctor(respect)

AO: The Battery

Conditions

Sunny and 68!!! Great day to embrace the suck!!!

COP

Mosey around dog park

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

[Comments]
Clothespin Corners
4 Stations with 5 rounds mosey around dog park between rounds.

Modes of Transport Between Stations:

Round 1 Bearcrawl

Round 2 Long Jumps

Round 3 Lunge

Round 4 Bernie

Round 5 Walk

Station 1:

1^st round merkins 15
2^nd round Diamond merkins 15
3^rd round Wide arm merkins 15
4^th round merkin clap 10
5^th round Chuck Norris merkins 10

Station 2:

1^st round burpees 10
2^nd round burpees 10
3^rd round burpees 10
4^th round burpees 7
5^th round burpees 5

Station 3:

1^st round Squats 15
2^nd round Lunges 14
3^rd Round SSH 20 cadence count
4^th round backward lunges 14
5^th round imperial walkers 14

Station 4:

1^st round Baby crunches 15
2^nd round Freddie mercury 15
3^rd Big boy sit-ups 15
4th Captain Thor 15
5^th Pickle Pointers 15

The Pavilion:

Use Rock to do 15 Military Presses
Use Bench to do 15 Dips
Use bench to do 16 steps (8 each leg) (Hold rock if your feeling spunky)
Use Bench to do 15 Decline Merkins
SSH 20 (IC)
Merkins 15

Mary:

1 minute Plank
30 second side plank (each side)
Flutter Kicks 12

COT

Proverbs 27: 17-19 17) Iron Sharpens Iron, So one man sharpens another. 18) He who tends the fig tree will eat its fruit, and he who cares for his master be honored. 19) As in water face reflects face, so the heart of man reflects man.