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CORE! – Iron Butt VQ – 05/30 (Hill City)

QIC: IronButt

Date: 05/30/2019

PAX: Blindside, Candu, Care Bear, FNG-Cheney, Chief, FNG-Countdown, Cowbell, Fissure, Free Candy, FNG-Lewinsky, Loan Shark, Money Ball,  Peanuts, Picasso, Prosciutto, RedTees, She Shed,  Sidekick, Sunburn [Respect], Sunshine, Hobo,  TheCount [Respect-Respect],  ThreeSkin, Uncle Fester, Venus, VSquared, Whittler 

AO: Hill-City

Conditions

Light winds, overcast, low 70s, humid, 

COP

Mosey to Great Hall

Forward-Fold-12X

-10x SSH IC

-10x Squats IC

-10x Willy Mays Hays IC

-10x LBCs FORWARD IC

-10x LBCs BACKWARD IC 

The Thang

-Mosey to lawn in front of stage

-Line-Up about 3/4 way up the grassy area facing the stage 

-5 Big Boy Sit-ups IC

-5 Low Plank to High Plank IC

-5 Supermans IC

-5 Merkins IC

-Jail break to/fro to sidewalk in front of stage

RECOVER

-10 Big Boy Sit-ups IC

-10 Low Plank to High Plank IC

-10 Supermans IC

-10 Merkins IC

-Jail break to/fro to sidewalk in front of stage

-15 Big Boy Sit-ups IC

-15 Low Plank to High Plank IC

-15 Supermans IC

-15 Merkins IC

-Jail break to/fro to sidewalk in front of stage

RECOVER

-20 Big Boy Sit-ups IC

-20 Low Plank to High Plank IC

-20 Supermans IC

-20 Merkins IC

-Jail break to/fro to sidewalk in front of stage

-12 Big Boy Sit-ups IC

-12 Low Plank to High Plank IC

-12 Supermans IC

-12 Merkins IC

-Mosey back to parking lot 

COT

-Countarama

-Nameorama

-Recognize THREE FNGs

-C.O.R.E. (What motivates or drives you?)

Today was mostly about working our core. I hope you got what you needed.

What is at the CORE of who you are? In other words, what motivates everything you do?

What do you put your faith in? Where your treasure is there will be your heart also.

Whatever that is, is what dictates everything you do, say or think?

Are you consistent?

Are you the same person in private, with your spouse or significant other, as in your work life?

How do you want to be remembered or described by people who know you?

What single word would your F3 PAX, close or casual friends use to describe you?

When people are standing around at your funeral some day?

How do you want them to describe your life?

Is your CORE is based on your work, your money, your promotions, your recognition?

In other words, when all hell breaks loose in your life, where do you go?

You will make hundreds of choices today, tomorrow and the rest of your life. Big one, small ones…

The CORE of who you are will dictate those choices. Choose wisely.

-Announcements

-Closing prayer

Moleskin

28 STRONG. MoneyBall Awards Golden Glove to Venus

 

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    30 for 30 Special

    QIC: Geek Squad
    Date: 05/30/2019
    PAX: Mr.Clean, Milkman, Hector, U-Turn, Ducktales, Snowflake
    AO: The Huey

    Conditions

    68 degrees

     

    COP  (IC)

    SSH x 30
    Good Mornings/3rd Grade Exercises x 30
    LB arm circles forward then backward x15
    Moroccan Night Club x 30
    Overhead Presses x 30
    Cherry Pickers x 15
    Windmill x 30
    Willie Mayes Hayes X 15 each leg
    A. Kickers x 30
    SSH x 30
    Indian Run from Startex around track, over the bridge and to the back parking lot.
     

    The Thang

    The Pax each lined up at one of 6 stations in back parking lot for a total of 3 rounds. First station is Burpees (R1=15, R2=10, R3=5). Everyone else as many reps (with concrete block) as possible at other stations. Switch stations once burpees are completed and HIM at that station yells, “Rotate”.

    Parking Lot Beatdown (3 Circuits)

    Station 1 – Burpees (R1=15, R2=10, R3=5).
    Station 2 – Full Extension Curls
    Station 3 – Overhead Press
    Station 4 – Half Extension Curls
    Station 5 – Kettle Bell Swings
    Station 6 – Tricep Extensions
     

    Bleacher Hops (OYO)

    Frog Jump up concrete bleachers (4 jumps), walk back down rinse and repeat 6 x, next return coupons at back parking lot, finally, mosey back to startex.

    MOM (IC)

    SSH x 30
    Windmill x 15
    Heel touches x 30
    Freddy Mercury x 15
    American Hammer x 30
    Flutter Kicks x 15
    Examiners x 15
    LBCs x 15
    SSH x 30
     

    COT

    Prayer defined by defiance, discipline and endurance. Daniel 6:10. Daniel thrown into Lions Den for setting an example of consistent prayer life. It is counter cultural and when we pray to honor and please our audience of one, HE will remain faithful to take care of our greatest needs!
    These same principles can also develop mental toughness to push through a workout!  1) Defiance toward what your mind says impossible 2) discipline yourself to wake up and push yourself regularly 3) Endurance – It’s a marathon, not a sprint.

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    Last Practice before the Murph

    QIC: Fastlane

    Date: 05/20/2019

    PAX: Sunburn, Sidekick, Threeskin, Wuzntme, FNG-Yodeler

    AO: Beast Ridge

    Conditions

    58 Degrees Warm & Muggy

    COP

    25x IC SSH’s
    25x IC Imperial Walkers
    25x IC 3rd Grade Exercise
    25x IC Wind Mill
    10x IC LBACs
    10x IC Reverse LBACs
    25x IC Moroccan Night Clubs
    25x IC Shoulder Press
    25x IC Slow Squats

    The Thang

    Mosey on over to the Soccer Field.
    OYO 10X Step Up on each Legs and then box jump to the next steps X5
    Mosey on over to the play ground.
    10 Pull UP OYO X 2
    25 Incline push ups OYO X 2
    30 Squats OYO X 2
    Mosey on over to the pavilion.
    25 Incline Push Ups OYO X 2
    30 Squats OYO X 2
    Mosey on over to Fastlane love shake.
    25 Decline Push Ups OYO X 2
    30 Squats OYO X 2
    Mosey back to the pavilion.
    25 Incline Push Ups OYO X 2
    30 Squats OYO X 2
    Mosey back to the parking lots
    15X IC Heel Touches

    COT

    Prepare Yourself.

    Moleskin

    Good times had by all.  Welcome Yoedeler!

    News

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      The dog ate my homework – 9-Volt – 05/29 (The Battery)

      QIC: 9 Volt

      Date: 05/29/2019

      PAX: Deep Dish, Mrs Baker, Fast Lane, Sidewinder

      AO: The Battery

      Conditions

      Dark, Sultry and making this thing up 5 minutes before we start

      COP

       

      Mosey to the side walk
      SSH x 20 IC
      BAC Fwd x 15 IC
      BAC Rev x 15 IC
      Seal Clap x 15 IC
      Slow Squat x 15 IC
      Willie Maze Haze x 15IC
      Mosey to the first light pole

      The Thang
      PAX performs exercise at each of 10 light poles increasing quantity at each
      1. Merkins  10 + 1
      2. Squats 15 +2
      3. Capt Thor 1 + 1
      4. Burpees 1 + 1
      Mosey to the pavillion
      5. Stargazers (max in 1 minute)
      6. Dips (max in 1 minute)
      Repeat 5 & 6
      Mosey to flags
      Mary (Dealers Choice)
      * Deep Dish – Freddy Mercury
      * Fast Lane – Heel touches
      * Sidewinder –  Way too many pickle pounders

       

      COT

       

      Moleskin

      Sidewinder’s wife has been away too long and may be in store for some pickle pounders

      News

      New Friday workout at Hacksaw

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        Pure ROTten

        QIC: Ringwald

        Date: 05/28/2019

        PAX: Care Bear, Free Candy, Goose, Hobo, Mr. Clean, Sidekick, Sunshine, The Count

        AO: Hill City

        Conditions

        Cooler than normal, dry with some dew on the ground.

        COP

        Mosey to the main stage in Coolidge Park

        • Forward Fold X 3
        • Windmill X 15 IC
        • SSH X 20 IC
        • Wide High Knees X 10 IC
        • Squats X 12 IC
        • Ass Kickers X 12 IC
        • Capri Lap around smaller circle
        • Little Arm Circles X 10 IC
        • Reverse Little Arm Circles X 10 IC
        • Seal Claps X 10 IC
        • Chinook X 10 IC
        • Moroccan Night Club X 10 IC
        • SSH X 20 IC

        The Thang

        PAX moseyed beside the river, back to the Blue Rhino performing the following on the way:

        50 Merkins
        100 LBCs
        50 Lunges (25 each leg)

        PAX split into 2 groups of 4 below the stairs by the Rhino:

        • Group 1: Run to first bench/picnic table, perform the following OYO:
          • 10 Tricep Dips
          • 10 Step ups (One leg)
          • 10 Squats
          • 10 Step ups (Other leg)
          • 10 Merkins
        • Group 2: Perform AMRAP big boy situps until group 1 returns
        • Rotate
        • After each group has gone once, run to second bench/table, same exercises
        • Increase bench count by 1 each cycle

        COT

        Discussed Proverbs 31: 10-31. TLDR; Treat your significant other like there is no other.

        Moleskin

        Grumbles of the Memorial Day Murph lingered throughout the PAX.

        News

        July 13 – Fallen 5 Ruck/Workout convergence at the Dame; 0700

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          Dem Track Boyz

          QIC: Fissure

          Date: 05/29/2019

          PAX: Candu, She Shed, Whittler, Goose, Ohms, Prosciutto, Mr. Clean, Geek Squad, Peanuts, The Count (Respect), Milkman, Fabio, Sunburn (Respect)

          AO: Lions Den

          Conditions

          Warm

          COP

          High Knees
          Buttkickers
          Wide high knees
          Forward Fold
          Willy Mays Hayes
          Slow mosey lap

          The Thang

          • 40 Merkins, run lap
          • 40 Merkins, 30 Jump Squats, run lap
          • 40 Merkins, 30 Jump Squats, 20 Burpees, run lap
          • 40 Merkins, 30 Jump Squats, 20 Burpees, 50 big boy sit-ups, run lap
          • 40 Merkins, 30 Jump Squats

          MOM

          Flutterkicks x 20 IC
          Flutterkicks x 20 IC
          LBCs x 35 IC

           

          COT

          Accountability is key for most guys.  Reach out if there’s an area of your life where you struggle to hold yourself accountable.  It’s not easy to commit to holding a brother accountable but we have to remember it’s not all about ourselves (a wise pax recently told me).

          Moleskin

          Last couple weeks we’ve had to work around the city’s elite runners who’ve descended upon the Lions Den.  Ohms still works out with us, thankfully.

          Midwife noises doesn’t make sense but it’s in the lexicon, so….

          We did some redundant exercises today.  YHC didn’t check in with Boneyard or Hill City q’s.  Oops.

          Mr. Clean recently shaved his bod.

          News

          Fallen Five Ruck event – 7/13, 0700 at The Dame

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            Memorial Day “Murph”

            QIC: Fissure

            Date: 05/27/2019

            PAX: Sunburn (Respect), Red Tees, The Count (Respect), Prosciutto, Mr. Clean, Geek Squad, Fabio, U-turn, Moneyball, VSquared, Odd Job, Threeskin, Best in Show (Respect), Goose, FNG-Clouseau, Fastlane, Peanuts, Sunshine, Sidekick, Carebear, Mayhem (Respect), Bernie

            AO: The Dame

            Conditions

            Humid.  Who decided to start this at 0700?

            COP

            SSH
            Forward Fold
            Willy Mays Hayes
            SSH

            The Thang

            We gathered in the lot by the playground to discuss the plan.  Pax were encouraged to complete the workout as they saw fit.  The mile loop was explained (run to Erwin Marine front doors and back essentially).  Pax chose to either run the full mile with reps in between or broke up the running with reps in between.  Tough either way.

            The Murph (modified/no weighted vest)

            • 1-mile run
            • 100 big boy sit-ups (modified from pull-ups)
            • 200 merkins
            • 300 air squats
            • 1-mile run

            COT

            We made sure to remember what Memorial Day is all about.  We’re all thankful for our freedoms and the men and women who sacrificed their lives so we can enjoy it.

            Moleskin

            Props to Threeskin who finished first.  Turns out breaking up the run gives you an edge. 

            Carebear is a smart man.  He presented Prosciutto with a finder’s fee for a lead resulting in some biz.  FIVE HUNDRED BUCKS!  

            Threeskin gave us a sneak preview of the new Hacksaw flag.  Legit!

            Odd Job wore a shirt with a bunch of Michael Scott faces all over it.  Also legit.

            FNG Clouseau works for UPS in their investigations division.  Props to Fastlane for getting him out there.

            Moneyball has bone spurs and is either stubborn as hell or a beast.

            The Count took some beautiful pics on his fancy camera and Prosciutto tweeted it out to the masses with special hashtags because he’s a good listener.  Or not.

            News

            Fallen Five Ruck event – 7/13, 0700 The Dame

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              Sacrifice (not in a Creed sort of way…)

              QIC: Whittler

              Date: 05/25/2019

              PAX: Fissure, Geek Squad, The Count (Respect), Goose, Fly-by, Sunburn (Respect), Daisy (Willy Loman), Ringwald, Best in Show (Respect), Cowbell, Laces Out (Respect)

              AO: The Landfill

              Conditions

              PERFECTION

              COP

              Disclaimer was given on the fly as we mosey along the light poles, stopping about every 5th pole

              10 Imperial Walkers, 8 CBB x 1

              20 3rd grade exercise, 10 IW, 8 CBB x 2

              30 arm circles, 20 TGE, 10 IW, 8 CBB x 3

              40 SSH, 30 AC, 20 TGE, 10 IW, 8 CBB x 4

              The Thang

              Originally designed as a County Fair/Circus theme, I realized there was no theme

              7 of Diamonds

              7 Merkins per corner, run between corners

              14 Squats per corner

              21 LBC per corner

              28 calf raises per corner

              21 LBC per corner

              14 squats per corner

              7 merkins per corner

              Mosey to Playground for 3 ring circus

              PAX #1 did 10 swing crunches while PAX 2 did BBSU and PAX 3 did monkey humpers AMRAP.  Repeated 3x

              Mosey up to the soccer field where some fortuitous sandbags were placed

              Teams of 3 – One PAX carries sandbags across field while others do merkins.  Go until 3 carries have been done by each PAX

              Sand bag carry up and down the hill – same idea, just on a hill

              Cool down Indian Run

              Mary in the Pavilion

              Baby Shark x 2 minutes

              Pickle Pounders

              Pretzel

              Plank

              Reverse PP

              Hollywoods

              COT

              YHC wanted to talk about sacrifice.  This weekend is about sacrifice.  We are able to enjoy a free workout in a public park because of the sacrifices of those before us.  Memorial Day represents the sacrifice that our military made for us in order to have the freedoms that we have.  Jesus made the ultimate sacrifice so we could live on this Earth.  Sacrifice occurs all around us.  I challenged the PAX to figure out how they could sacrifice for someone else this weekend.  

              Moleskin

              It was great to have Best in Show back in the fold

              The 80s rock was strong and the speaker provided a nice coupon for the day

              Apparently Ringwald’s lady wants him to get rubbed down by a dude later.  Poll was taken as to whether this was weird or not.  (YHC confirmed that getting a rub down by a dude is weird)

              News

              The Murph

              Fallen Five Ruck July 13th

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                Personal Best Mile – Candu – 05/22 (Lions Den)

                QIC: Candu

                Date: 05/22/2019

                PAX: The Count (Respect x2), Sunburn (Respect), Whittler, Fissure, ThreeSkin

                AO: Lions Den

                Conditions

                Right Nice, lotta runners to compete with though

                COP

                Forward Fold x 10 IC

                Third Grade Exercise x 10 IC

                Willie Mays Hays x 10 IC

                Imperial Walkers x 10 IC

                LBACs x 10 IC

                Reverse x 10 IC

                Slomerkins x 10 IC

                Warm-Up Lap

                High Knees

                Butt Kickers

                Karaoke

                Other side

                Strides

                The Thang

                PR Red Bank Relay Mile Edition

                4 Laps – all ya got!!!!

                The Other Thang

                Groups of 3

                One HIM runs the track, the other HIM does lateral pulls, the other HIM does stadium jumps. Stay at your station til the next HIM arrives, then bolt!

                MARY

                Hollywoodz x 10 IC each side

                Heel Touches x 20 IC each side (Fissure cadence)

                COT

                Lots of F3 workouts don’t necessarily allow for PR. When given notice upfront about a certain task at hand with a defined criteria and end goal, F3 men should come prepared.

                1 mile, plenty of notice. The 3rd Quarter often determines the outcome of competitions. The 3rd Quarter of a mile lap is the hardest. Freed To Lead says F3 is to support men in the 3rd Quarter of life. We’ll do it again in the fall, you’ve been warned!~

                Moleskin

                Fissure had trouble hanging after he pranced around the track 4 times. It was a good twerkout

                News

                Ooltewah is up and running!

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                  A whipping by wife’s design

                  QIC: She Shed

                  Date: 05/28/2019

                  PAX: Peanuts, Sunburn, VSquared 

                  AO: Boneyard

                  A bit humid, not as many burpee buses now that school is out. 

                  COP

                  Side Straddle Hop – 25, High Knees – 20, Butt Kicker – 20, Imp walker – 15 count, Side straddle Hop – 25, Forward Fold – 20sec, LB arm circles – 15count, LBAC backward – 15, and Shoulder press – 15

                  The Thang

                  4 Station Mile Burner!!
                  On the track there will be 4 stations with 4 workouts listed at each station. For the first lap around the track you will do exercise #1. For the second lap around the track you will do exercise #1 and exercise #2. Wash rinse and repeat until you get through 4 laps around the track and all four exercises.
                  Staion#1 – Burpees – 10, Mntn Climbers – 10 each leg, Groiners – 5 each leg, Squat Jumps – 10
                  Staion#2 – Big Boy Sit Ups – 20, Freddy Mercuries – 20, Shoulder Taps – 10, Hello Dolly – 15
                  Station#3 – Mericans – 15, Incline Mericans – 15, Carolina Dry Docks – 15, Tricep Dips – 20
                  Station#4 – Squats – 20, Calf Raises – 25, Lunges – 10 each leg, One Legged Pickle Pointers – 20 each leg.

                  COT

                  Keith Jarrett’s  most sold live Jazz album of all time was created during a performance when everything seemed to go wrong before the show and he was very upset with the venue prior to performing. Creativity thrives in times of disruption, discomfort, etc. Don’t be afraid of the disruptions and instead expect these times to drive ingenuity and new experiences.

                  Moleskin

                  The Count: Who is Q at Boneyard in AM?
                  She Shed: That would be me

                  *The Count didn’t show. Must have been scarred of a good beat down.

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