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BLIMPS on the Bridge

QIC: Laces Out 

Date: 06/06/2019

PAX: Back Pew, Blindside, Countdown, Cowbell, Free Candy, Hamburglar, Loan Shark, MoneyBall, Otis, Peanuts, Prosciutto, Ringwald, Sidekick, Skitch, Sunburn, Sunshine, Venus, VSquared

AO: Hill City

Conditions

72o and clear but ground wet from earlier rain

COP- Mosey to Blue Rhino

20 SSH IC, 12 Finkle Swing (each leg), 15 SSH IC, 12 Imperial Walker IC, 12 Diamond Merkin IC, 30 Plank IC,  21’s (1-5 IC out loud; 6-21 silent) Burpee penalty-3 burpees assessed, 12 Good Mornings IC, 15 SSH IC 

The Thang- Mosey to Walnut St Bridge (BLIMPS on the Bridge)

Did the following exercises across the bridge stopping every 50 yds or so till we made it to the other side and then the same on the way back. A few 10 counts along the way also. As we mosey, throw in a few Bernie Sanders and Karaoke to keep it interesting!

B-Burpees 10 OYO

L-Lunges 15 IC

I-Imperial Walkers 20 IC

M-Merkins 20 OYO and ‘Merican Hammer 10 IC on way back

P-Plank Jacks 15 IC

S-SSH “21’s” IC

Mosey back to Blue Rhino

Total of: 2.56 miles covered today 161 SSH IC (due to several missed 21’s with burpee penalties assessed) 32 burpees

COT

Countarama, Namearama

Choices-we all make choices each day. Make wise decisions seeking God’s will and hiding God’s Word in our hearts that we might not sin against God. (Ephesians 5:15 and Psalm 119:105) Talked about last week’s decisions: daughter’s boyfriend asking for her hand in marriage (good decision) and 14 year old shooting two 13 year olds during RiverBend (bad decision).

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    It’s Been a Good Two Years

    QIC: Mr. Clean

    Date: 06/04/2019

    PAX: Back Pew, Blindside, Care Bear, Cowbell, Geek Squad, Goose, Hobo, Money Ball, FNG-Otis, Red Tees, Ringwald, She Shed, Sidekick, Sunshine, The Count (Respect x2), Whittler, Wort

    AO: Hill City

    Conditions

    Sweat angels. Filthy.

    COP

    SSH

    BAC

    Reverse

    Prosciutto’s Gold Chain

    Shoulder Press

    Forward Fold

    SSH

    The Thang

    Pax grouped up and found a station. Complete the following exercises doing 50 reps each. Rotate counterclockwise.

    Filthy 500

    50 reps of each exercise. Completed 2 quarters.

    Squats

    Crunches

    Alternating Shoulder Taps

    Squat Jumps

    Shoulder Press

    Monkey Humpers

    Bent Over Rows

    Flutter Kicks

    Come back together as a group to complete the following 2 exercises.

    SSH — 25 IC

    Plank — 50 Secs

    COT

    Once speaking at an FCA event, I spoke about Philippians 4:13, and asked if everyone believed it was to be taken literally. Many agreed and proclaimed it was NOT. In the back of the room, I had a VERY heavy object and asked the students if they believed I could move. They again claimed with absolute  certainty I could not. I chose some strong kids throughout to lift the object.

    They soon realized, one can do all things. Christ and his word provides wisdom. It gave me the wisdom to plan ahead to prove the point. One can do ALL things through Christ. Sometimes, however, we must understand that it takes leaning on others for help.

    Moleskin

    Jump Squats, Squats, and Monkey Humpers in sequence aren’t fun.

    We were all impressed with Geek Squad and Sidekick’s speed at the end

    News

    Fallen Five Ruck https://f3chattanooga.wpcomstaging.com/schedule-locations/fallen-five/

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      D-Day 75th Anniversary

      QIC: Mr. Clean

      Date: 06/06/2019

      PAX: Ducktales, Hasbro, Hector, Hold Up, FNG-Prius, Red Tees, She Shed, The Count (Respect x2), U-Turn

      AO: The Huey

      Conditions

      Humid. Insta-Sweat. She Shed, “it’s like running through water”.

      COP

      SSH x25 IC

      Forward Fold x10 IC

      SSH x25 IC

      Forward Fold x10 IC

      SSH x25 IC

      Willie Mays Hays x15 IC

      The Thang

      75th Anniversary of the D-Day invasion and 1st Anniversary of The Huey, at Veterans Park no less, so we honored the date this morning.

      Route 75
      First 10 light poles: Pax completed merkins, jump squats, and 4-Count flutter Kicks and increased the reps by one at each pole. Wrapped it up with 20 reps each at the 11th light pole — 75 total reps of each.

      Next Man Up SSH
      Pax circled up. Each man led reps until we reached 75 total reps IC.

      Block Bears
      Pax completed Block Bears for 75 yards.

      MOM

      75 second Plank

      COT

      It’s D-Day. Celebrate the men that gave for our freedom every day you live in this free country. More was said and with emotion, but you had to be there.

      Moleskin

      Red Tees likes to plan ahead. He also drives from Decatur…freakin Decatur. Anymore excuses for not showing up.

      Some Pax are tired of Jump Squats.

      News

      Fallen Five! July 13!

      https://f3chattanooga.wpcomstaging.com/schedule-locations/fallen-five/

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        Best In Show’s Flow – 06/03 (Beast Ridge)

        QIC: Best In Show

        Date: 06/03/2019

        PAX: Sidekick, Jabooti, Early Bird, Threeskin, Sparky(Respect), Fastlane, Wuznt me, Peanuts, Mayhem, FNG-Oiler, FNG-Home Alone

        AO: Beast Ridge

        Conditions

        Pleasant, light fog and oddly bright when done….weird

        COP

        A short mosey lead us into the Thang, warm ups are overrated

        The Thang

        Trust me….
        Short mosey then

        30 ssh

        Short mosey then

        12 merkins

        Short Mosey then (let’s just assume the short mosey between exercises going forward)

        30 sec high knees with partner wall sit (that’s new!)

        7 burpees

        10 crunches

        12 merkins

        30 ssh

        30 sec high knees with partner wall sit

        to the stadium!

        found us a hill and then….

        shoulders taps x5, bear crawl up, shoulder taps x10, crawl bear down, shoulder taps X15

        Stadium steps incline merkins x12

        Mosey to uncharted territory of the Beast, took note of all the improvement’s taking place, and did 12 dips on some tables we found

        wait, forgot the 12 St Bernard Squats! Killa

        Sidekick lead us to LBC until time was called. Dun

        All in all, not bad, lots of sweat and kept the heart rates up.

        COT

        yep did this.

        Moleskin

        A word came to me as I was planning my return to Q after quite some time, that word was “TRUST’.

        The pax trusted me as I lead us in a random mosey all over Beast Ridge, stopping to exercise occasionally, they trusted my leadership, following me, trusting I was going to effectively lead them to getting better, working hard, growing strong in our brotherhood of F3.

        Without a doubt, the was my most personally inspiring Q I have led, I can’t express how important it was to me, thank you all for being part of it.

        News

        Lots of stuff, check your local channels

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          Pavilion Beat Down

          QIC: Sidewinder

          Date: 06/05/2019

          PAX: Clothespin, Deep Dish, Rug Doctor, WuzntMe, 9 Volt

          AO: Battery

          Conditions

          Pleasant and 62.

          COP

          Shorty Mosey around dog park to parking lot in front of Pavilion.

          Little baby arm circles forward  25

          Little baby arm circles reverse 25

          Overhead Presses 25

          Seal Claps 25

          SSH 25

          Willie May Hayes 25

          The Thang

          The Pavilion Shuffle

          100 Merkins

          75 Calf Raises

          50 Dips

          50 Crunch sit-ups. (Crunch while pulling both legs towards your chest)

          Plank till failure

          50 Overhead presses weighted with a rock.

          50 Curls weighted with a rock.

          20 Burpees.

          25 inclined Merkins.

          25 Pull-Ups using bottom of picnic benches.

          30 Sec squats while partner was doing high knees. 2X.

          Finished off with suicides in the parking lot running from light pole 1 and back, light pole 3 and back, light pole 5 and back.  

          COT

          Talked about possible starting to look at doing some community functions to get the word out about F3 in Cleveland. 

          [ 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

          Weather was crazy nice for a Battery workout.  No rain.  

          News

          Asked the Pax to come out on Saturday to support Fastlane in his first Battery Q.  

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            Runnin’ Stadiums

            QIC:  Goose

            Date: 06/05/2019

            PAX:  The Count, Early Bird, Ohms, She Shed, Sunburn, Milkman, Peanuts, Red Tees

            AO: Lions Den

            Conditions

            Real nice Carl

            COP

            SSH x25

            Merkins x25

            Imperial Walkers x20

            Overtop Hang OYO

            Willie Mays Hays OYO

            SSH IC x25

            The Thang

            1.Mosey once around track

            2. Mosey around track running up and down every staircase on both bleachers, also 15 burpees at each goal post. x3

            3.Bear Crawls down and back x3

            4. Lunges down and back x3

            5. 50 yard jail breaks x1

            6. Mary: Flutter Kicks, Freddy Mercury, LBC

             

            COT

             The first week of the month is always a good time to set goals for where you want to be at the end of the month. Make sure to set accountability for the things you need to do to reach your goals.  Change is uncomfortable.

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              Saddle Up Your Haunches

              QIC: Fissure

              Date: 06/03/2019

              PAX: U-Turn, Geek Squad, Ducktales, Truck Yeah, Radiohead, Milkman, Mr. Clean

              AO: The Huey

              Conditions

              Real Nice

              COP

              Mosey to basketball courts with some high knees, low knees, wide high knees, bernie sprinkled in

              The Thang

              Circle up for a little HIIT (that’s high intensity interval training, ya’ll)

              – Half burpee (no merkin)
              – Squat to punch (alternate punch each side)
              – Mtn Climber x 2 + merkin x 1
              – Reverse lunge
              – SSH
              – Plank Jank knee tuck
              – Freddie Mercury
              Each exercise for 40 seconds followed by 20 seconds rest
              4 rounds with 1 minute rest in between rounds

              Walk/rest to big parking lot and line up facing the opposite island
              lunge two parking spaces and perform 5 jump squats, rinse repeat every two spaces until reaching the island

              Mosey back to the flag

              COT

              “Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to Him, and He will make your paths straight.”

              Proverbs 3:5-6

              Our incoming pastor gave us that verse to memorize and challenged us to apply it.  

              Moleskin

              Much debate about proper reverse lunge form and what “keep your knee above your foot” means.  In the end, I think Mr. Clean and Ducktales were saying the same thing.  Keep your shin vertical guys.  Needed The Count there.

              More form talk related to squats.  You really wanna get on your HAUNCHES, as Lucinda Spinelli would say, to get the most out of the exercise.

              It’s either helpful or unhelpful to know how much time is left before rest.

              If we measure our ownership of F3 in sweat, then is Mr. Clean the President & CEO?

              We opted not to put our arms around each other for the BOM.  Too much back sweat.

              News

              July 4th convergence, location TBD

              July 13th Fallen Five Ruck event, The Dame 0700

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                Run with Pyramids

                QIC: Mrs. Baker

                Date: 06/01/2019

                PAX: 9 Volt, Sidewinder, Deep Dish, Snooze Button, Rug Doctor, Mustang, Fastlane

                AO: The Battery

                Conditions

                So Nice. Sunny and summer like.

                COP

                Short 400 yd mosey and leg focused stretching and warmup.

                10x very slow squats, 10 count forward fold, OYO deep squat stretch, 10x Abe Vigoda, 10x Willie Mayes Hayes

                The Thang

                Run / Pyramid

                OYO 10 merkins/1 squat, 9 merkins/2 squats, 8 merkins/3 squats… 1 merkin /10 squats

                Group Run 1 mile out and back with fastest man picking up each PAX on return

                OYO: 10 burpees/1 lunge, 9 burpees/2 lunges, 8 burpees/3 lunges, 6 burpees/5 lunges, 4 burpees/7 lunges, 2 burpees/9 lunges, 1 burpee/10 lunges

                Group Run 3/4 mile out and back with fastest man picking up each in turn on return

                OYO: 0 situps/1 merkin, 9 sit-ups/2 merkins, 8 sit-ups/3 merkins… 1 sit-up/10 merkins

                run 3/4 mile

                OYO: 10 squats/ 1 SSH, 9 squats/2 SSH… 1 squat/10 SSH

                run 1/2 mile

                OYO: 10 merkins / 1 lunge, 9 merkins/2 lunges, 8 merkins/3 lunges… 1 merkin/10 lunges

                More was available, but the hour expired and everyone agreed we had plenty.

                COT

                QIC was generally spent, but commented on his Thankfulness for the HIM of The Battery for the ongoing encouragement and support. F3 has turned out to be a highlight of my week and that is attributed to each of you. Thanks Men.

                Moleskin

                PAX were generally quiet, but several comments and a pause for the cause related to a Friday hot wing buffet and apple pie ala mode.

                News

                Mustang swore into the US Navy this week and currently has a March 2020 shipping date to Basic.  He is signed up for Nuclear Propulsion and everyone congratulated him on his path.

                PAX were encouraged to support Hacksaw on Friday and continue EH our 1-3 time Posters to get them back in the fold.  Rug Dr plans to post a spreadsheet with missing PAX so we can EH the men we brought in.

                Also keep up the Wednesday and Saturday posting through the summer.

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                  F3 Crosstraining

                  QIC: threeskin

                  Date: 06/01/2019

                  PAX: Back Pew, Early Bird, Fissure, Flyby, Free Candy, GeekSquad, Laces Out, Milkman, MoneyBall, Peanuts, Phonebook,  Prosciutto, SheShed, Sidekick, VSquared, Whittler

                  AO: Landfill

                  Conditions

                  So nice, June day…

                  COP

                  Before the warm up we disclaimed our workout and laughed about the modified disclaimers.  

                  threeskin special warm-up (patent pending)

                  Mosey: to middle lot
                  SSH IC
                  Arm Circles (Backward and Forward) ALWAYS THUMBS UP
                  Good Mornings
                  Willie Mays Hays
                  Imperial Walkers
                  Calf Stretch 
                  Mosey: to playground

                  The Thang

                  Break up into teams: 6 swings (5 swings, 1 SWING DOWN), many options, do the math. 
                  All exercises single count of 10 on the Swing or Rock Exercise 

                  Grab a swing: low rows/plank/imperial walkers

                  Grab a swing: low rows/plank/imperial walkers
                  Run up the hill: military press/squats/imperial walkers

                  Grab a swing: low rows/plank/imperial walkers
                  Run up the hill: military press/squats/imperial walkers
                  Run down the hill & grab a swing: curls/lunges/imperial walkers

                  Grab a swing: low rows/planks/imperial walkers
                  Run up the hill: military press/squats/imperial walkers
                  Run down the hill & grab a swing: curls/lunges/imperial walkers
                  Run up the hill: tricep extensions/pickle pounders/imperial walkers

                  Grab a swing: low rows/planks/imperial walkers
                  Run up the hill: military press/squats/imperial walkers
                  Run down the hill & grab a swing: curls/lunges/imperial walkers
                  Run up the hill: tricep extensions/pickle pounders/imperial walkers
                  Run down the hill & grab a swing: body extensions/good mornings/imperial walkers

                  Walk up the hill and take the rocks to the field.

                  Mary: red rover 10 counts IC

                  Round One
                  Low Rows – both sides

                  Round Two
                  Pickle Pounders
                  Pickle Pointers

                  Round Three
                  Freddie Mercury 
                  Mountain Climbers

                  COT

                  Cross Training: physical workout and skill set training
                  Repitition can create injury, slow you down, get you in a rut, stagnate your career
                  Mix it up and cross train: new exercise, new sport, new class, new way home
                  In my experience: this will create new perspective and bring your back refreshed! 

                   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

                  Aspects of Brainwashing were discussed using different groups that use initials (CFC, VBS, etc…)  Off color jokes were told. 

                  GeekSquad’s soundtrack perfectly synced with the Q culminating in Freddie Mercury’s and walking back to We Are The Champions (Q took full credit)

                  Flyby discovered the Q’s secret by proclaiming that a confusing series of exercises is a Seal Team 6 technique (Q took full credit)

                   

                  News

                  Fallen Five

                  Hacksaw Launch

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                    The Infamous 5 Corner Road Show

                    QIC: Sidekick

                    Date: 05/31/2019

                    PAX: Mayhem, Mrs. Baker, Fastlane, John Doe, Madoff

                    AO: Hacksaw

                    Conditions

                    70 Degrees and Humid

                    COP

                    SSH ICX10; Forward Fold ICX10; SSH ICX10; Willie Mays Hays ICX12; SSH ICX10; Right over Left ICX8; Left Over Right ICX8; Mercans ICX10; SSH ICX10

                    The Thang

                    4 Corners, Modify to 5 Corners

                    All traveling was done by means of a “High Velocity Mosey” which is one step down from a jail break.

                    Lap 1

                    Corner 1 – Slow Squats ICX15

                    Corner 2 – 8 Burpees  OYO

                    Corner 3 – Pretzel Crunch ICX10 each side

                    Corner 4  – Reach Around ICX10

                    Lap 2 – Added extra corners out by the road

                    Corner 1 – Slow Squats ICX15

                    Corner 2 – 10 Burpees  OYO

                    Corner 3 – Monkey Humpers ICX10 (out by road for visibility)

                    Corner 4 – Pickle Pounders ICX10 (out by road for visibility)

                    Corner 5 – Man Makers – Cycle through one arm planks with 15 mercans mixed in

                    Lap 3 

                    Corner 1 – Slow Squats ICX15

                    Corner 2 – 8 Burpees  OYO

                    Corner 3 – Monkey Humpers ICX10 (out by road for visibility)

                    Corner 4 – Large Pickle Pounders ICX10 (out by road for visibility)

                    Corner 5  – Reach Around ICX10

                    Mary

                    7 Big Boy Situps; Hello Dolly ICX12; LBC ICX12; Dying Cockroach ICX12; Pretzel Crunch ICX10 each side; Pickle Pointers ICX12

                    Time

                    COT

                    Talked about the growth of Hacksaw and bringing in new guys.  Discussed expansion of days.  Emphasized who owns the Hacksaw and how they can grow it together

                    Moleskin

                    John Doe almost left when I called for the reach Around.  Thought it was  a partner exercise.  This lead to further discussion about proper cadence in a reach around.  John Doe was also perplexed by the Large Pickle Pounder as he said he did not have any experience with this.  He was told to bask in the ambiance.

                    News

                    Official Launch next week.  Going to have a crowd!!

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