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What is your WHY?

QIC: Sunburn

Date: 04/23/2019

PAX: Early Bird, Peanuts, Whoopy, Candu, Roadhouse (Respect x2), Iron butt (Respect x2), Dirk, Ascot, VSquared

AO: Boneyard

Conditions

60 Degrees, dry and peaceful

COP

SSH, Forward Fold, Willie Mays Hayes, Windmills, SSH, LBAC, RLBAC, Moroccan Disco, Seal Claps, Shoulder Press ***Burpee Bus*** x5

The Thang

Mosey over to the picnic benches
Beware of the Burpee Bus
Step Up’s x10 Each Leg

Bench Dips x10

Squats x10

Elevated Merkins x10

Step Up’s x 10 Each Leg

Bench Dips x 10

***Burpee Bus***(5 Burpees)

Sep Up’s x10 Each Leg

Elevated Merkins x10

Mosey to Tennis Courts:

Diamond Merkins x 12

Imperial Walkers x10

In honor of Ascots upcoming wedding:

Proposal Lunges across both courts and back

Pickle Pounders

Getting Freaky with Pickle Pointers

Now he’s ready for his wedding night!

Squat Hops to far side and back

LBC’s x15

Lunges to far side & back

***Burpee Bus***

Squat Hops to far side and back

Diamond Merkins x10

Mountain-man Poopers

Mosey down the hill to wall

Wall Dips x12

Mosey back to parking lot.

***Burpee Bus***

Mary’s: Crunchy Frogs, Hello Dolly, American Hammers, Freddy Mercury’s, Flutter Kicks, maybe some more but I don’t remember.

COT

This morning I talked about the importance of knowing your WHY in everything you do. What is the why behind your work? What is the why behind your marriage? What is the why behind your F3 commitment? What is the why behind your parenting? If you don’t know why you’re doing something then it’s just being done without any meaning behind it. Know the why (motivation) and it will can change your outlook on it and your attitude toward it. Don’t just exist, make your life meaningful by knowing your WHY! ***Burpee Bus x 2 1/2 during COT) ***

Moleskin

After our quick mosey and warm up at the front parking lot we found Peanuts wandering the park. I’m not sure if a drug deal went down (this is the Southside) or if he was shopping at Food City but he found us.

With Ascot’s upcoming wedding I opened up opportunity to any marriage advise. Great words of advise from Candu, Ironbutt & VSquared.

There was some chatter early on but by the time we got to the tennis courts it got pretty quite. Although, Candu is always good for some choice words when another round of lunges is called out or the Burpee Bus drives by.

News

Candu is on Q at Lions Den tomorrow. Moondance has a brand-new 2.0. Congratulation. Ascot is getting married Friday evening. (Give me grandkids)

Thanks for playing, it was fun!

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Peanuts can you hear me?

QIC: Whittler

Date: 04/22/2019

PAX: Sidekick, Threeskin, Jabooti, Peanuts, Fastlane

AO: Beast Ridge

Conditions

48 degrees and surprisingly dry

COP

Mosey to the large parking lot.

SSH x 25

Forward Fold x 4

Cotton pickers x 15

Windmills x 15

Willie mays hays x 20

Arm circles x 15 both directions

Finkle swings x 10 per leg

The Thang

By this time, we all had seen the unmistakeable Ford Escape of Peanuts pass by but we had no Peanuts.  YHC decided to flip flop the order and head over to the entrance to find Peanuts.
Elevens on the Hill

Jump squats at the bottom, V ups at the top

Still no Peanuts 

Mosey back to the parking lot

Paula Abdul the parking spaces (2 lines forward, 10 merkins, one line back for LBC x 10) for a total of 10 spaces. Bear crawls forward and back (unless you’re a hand model like Threeskin and need to protect those hands ala David Duchovny in Zoolander).  We finally found Peanuts during this part of the routine.

4 corners Mary

Flutter kicks x 10

Backward lunge

Hollywood x 10 left side

lunge

Hollywood x 10 right side

backward lunge

Plank x 10

Done

COT

Find whatever it takes to get motivated. YHC has trouble with motivation in March so I decided to Q more often so I was forced to show up.  

Moleskin

Surprisingly little MC this morning. We all wondered where Peanuts had gone.

There was a golden opportunity to poke fun at Threeskin when he opted to modify and lunge instead of bear crawl. 

News

 Black ops Collegedale on Friday – ask Threeskin for deets

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    Herbie Climbed A Mountain

    QIC: Prosciutto and WuzntMe

    Date: 04/18/2019

    PAX: Laces Out (Respect), Iron Butt (Respect2x), Roadhouse (Respect2x), Back Pew, Sunburn (Respect), Sunshine, Ringwald, PinkEye, Dirk, Goose, Candu, Whittler, Red Tees, SheShed, Landslide, Skitch, Free Candy, FNG-Cardigan, Prosciutto, WuzntMe

    AO: Hill City

    Conditions

    60 degrees with blood moon looming above

    Disclaimer

    Mentioned in detail, especially given that we had an FNG!

    COP

    Prosciutto’s Pain Circle

    Quick mosey around blue (purple?) rhino and over to the seldom used hill by Poblano’s. Karaokes, High Knees, Butt Kickers and Bernie’s until we arrived at the end point.

    BURPEES X 10 OYO

    Side Straddle Hop x 15 IC
    Jump Lunge x 10 IC
    The Bulgarian Candu (One-legged) Squats x 5 IC R/L

    Together-Bernie-Walk Hill locking arms

    Peter Parker in low plank x 5 IC
    Alternating Shoulder Taps x 10 IC
    Parker Peter in low plank x 5 IC
    Alternating Shoulder Taps x 10 IC
    Plank Jacks x 10 IC
    Mtn Climbers x 10 IC

    Together-Bernie-Walk Hill locking arms

    BURPEES x 10 OYO

    *Hand over to WuzntMe*

    The Thang

    Herbies/Climbing the Mountain
    Started at the Blue Rhino (Basecamp) with 5x control freak merkins.

    Sprint to first lamppost, 5x flutter kicks.

    Mosey back to Rhino, 5x merkins, sprint back to 1st lamppost for flutter kicks, then 2nd for 5x dips IC, then mosey back to Rhino. Rinse/repeat until all 8 stations are climbed and included. Cadence handed off to members of the PAX upon each revisit.

    Basecamp: Control freak merkins 5x (WuzntMe)

    1st post: flutter kicks 5x (Goose)

    2nd: dips 5x (Skitch)

    3rd: Imperial Walkers 5x (Sunshine)

    4th: Plank Jacks 5x (Sunburn)

    5th: Parker Peters 5x (Candu)

    6th: Slow count squats 5x (Whittler)

    7th: Up the Hill Captain Thors 5x (SheShed)

    8th: Mountain Climbers 5x (WuzntMe)

    Jailbreak down the hill back the Rhino, finish with LBCs (Prosciutto)

    Time.

     

    COT

    CIRCLE OF TRUST: F3 has been a very consistent and positive part of my life since I started posting back in December. I’m a better husband, father, and man of God. I’ve made some strong friendships, and I’ve also gotten in the best shape of my life. We talk a lot about bringing FNGs and including new people, but have we named and thanked the man who invited us and put us in the EH in the first place? PAX went around the circle and said who brought them, so as to better know each man’s story. Props for Whittler and Back Pew who found F3 on their own. 


    BALL OF MAN: Laces Out led us out. Thanks were said for the day, and the week that is, and any and all travel we may take for the holiday weekend.

    Moleskin

    Let’s go ahead and get it out of the way; Yes…. the FNG merlot splashed (only at the very end though!).

    FNG’s last name is Rogers. His FNG story went in this order:
    1) Name given
    2) Grew up in Alabama; Sand Mountain
    3) actually went to U of Alabama and graduated. Color me surprised
    4) Electrical engineer doing electrical things for work which include electricity
    5) Is Saved; (note – no snakes mentioned in the story)
    6) Might(?) be related to Mr. Rogers, the famous TV show host
    **Immediately after the story, fellow Roll Tide alum (Ringwald) noted the order sequence in which we were given the specifics of his story; suggested this underscores the importance to an Alabama native. To which, Laces Out replies, “Sometimes ya gotta hit rock bottom before you get saved.” nailed it

    – Anything Bulgarian = Candu’s sweet-spot corner pocket

    – Landslide and Skitch are really fast. REALLY fast.

    – While it was completely warranted – not a single 10 count happened

    News

    Bikini Challenge is still going strong. Several guys are still in the hunt. Looks like it’ll be a 2 or 3 horse race to the finish. Aye! Keep it up guys!

     

    – Easter this weekend
    – Kickball on Saturday morning. HC now if you haven’t so that Ringwald can get the numbers figured out. Apparently it’s important.
    – Burpees at the Battery for DeepDish’s Q on Saturday if kickball isn’t your thing.

     

     

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      Threeskin at The Battery (04/17/2019)

      P

      QIC: Whittler

      Date: 04/17/2019

      PAX: Fissure, Mr. Clean, Sunburn, Candu, Iron Butt, She Shed, Belly Roll, PCH, Vila, Radiohead, Milkman, Ohms

      AO: LIONS DEN

      Conditions

      A little cooler than expected but warm enough to break a sweat

      COP

      We began with a little warmup of stadium stairs as multiple PAX were late arriving. We then transitioned to the track.

      Arm circles x 15 both directions

      windmills x 15

      Cotton pickers x 15

      Willie Mays Hays x 15

      cherry pickers x 15

      imperial walkers x 15

      Moroccan Night club x 15

      Plank x 10

      Plank Jack x 10

      The Thang

      We moseyed around the track to the lone shining light on the field.
      Grid of Death
      I whipped out my large Weinke to reveal the Grid. First go round there were 5 rounds. Run 200m between rounds

      8 count BB x1, x2, x3, x4, x5

      Leg raises x2, x4, x6, x8, x10

      Merkins x3, x6, x9, x12, x15

      Flutter kicks x4, x8, x12, x16, x20

      The Weinke was then flipped for 4 rounds

      Flutter kick x16, x12, x8, x4

      Merkins x12, x9, x6, x3

      Leg raises x8, x6, x4, x2

      8 CBB x4, x3, x2, x1

      Cool down lap before Mary

      MoM

      Freddie Mercury x 15

      LBC x15

      Pretzel x 10 each leg

      Reverse Pickle Pounder x 15

      Pickle Pounder x 10

      Plank x 10

      COT

      I didn’t prepare a WOD today but my M sent me a podcast yesterday entitled “The Paradox if Progress”. While there were numerous salient points for me. Most applicable to me was his point about the priorities we have. We get so consumed with how we look, what we drive, where we live and other markers of status that we often forget why we have those things. We forget what’s important in life and what makes that all possible. Whether Christian or not, it’s important to realize that someone or something above ourselves aided us along the way. We work hard to make progress. We make progress to make us happy. We want happiness to enjoy our lives. The paradox comes when we’ve achieved all these things, we often forget how we got there and who helped us get there. So while we think we are making progress in life, we are actually regressing as people. I encourage everyone to sit back and appreciate how we got to where we are and give credit where credit is due.  

      Moleskin

      Surprisingly low MC today. I think we were all disturbed at the prospect of Iron Butt posting in a speedo on Saturday. 

      News

      CSAUP Saturday 

      GoRuck in may

      GrowRuck in August. 

      I’m sure there will be pre-rucks galore.

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        Slingshot Engage

        QIC: threeskin

        Date: 04/17/2019

        PAX: 9 Volt, Deep Dish, FastLane, Frasier, Mrs. Baker, Peanuts, Sidewinder, WuzntMe

        AO: The Battery

        Conditions

        We are outside, you should be here if you really wanted to know. It was dark enough to lose a medicine ball 3 times.  At least one really good shooting star. 

        COP

        SSHs x 10 IC
        mosey to 1st tennis court (Bristol Motor Speedway)

        SSHs x 10 IC
        Seal Claps x 10 IC

        SSHs x 10 IC
        Baby Arm Circles x 10 IC

        SSHs x 10 IC
        Reverse Baby Arm Circles x 10 IC

        SSHs x 10 IC
        Military Press x 10 IC

        mosey to 2nd tennis court (Martinsville)

        Imperial Walkers x 10 IC
        Cotton Pickers x 10 IC
        take a lap

        Imperial Walkers x 10 IC
        Willie Mays Hays x 10 IC
        take a lap

        Imperial Walkers x 10 IC
        Squats x 10 IC
        take a lap

        Imperial Walkers x 10 IC
        Forward Fold x 10 IC
        take a lap

        mosey to 3rd tennis court (Daytona)

        Merkins x 10 IC
        Pickle Pounders x 10 IC
        take a lap

        Merkins x 10 IC
        Plank x 10 IC
        take a lap

        Merkins x 10 IC
        Cat/Cow Broga x 10 IC
        take a lap

        Merkins x 10 IC
        Mtn Climbers x 10 IC

        mosey to hell hill (Talladega)

        The Thang

        Find your wingman, engage the slingshot:

        Flat – Plate and Cable – biceps (two sets taking turns)
         – Cal – 8 curls with the plate then jog
         – Ricky – 8 each arm cable curls then run until you pass

        Hill – Medicine Balls – wall style toss (two sets taking turns)
         – Cal – 8 tosses then jog
         – Ricky – 12 tosses then run until you pass

        Flat – Lunges – wall style toss (two sets taking turns)
         – Cal – 8 then jog
         – Ricky – 12 then run until you pass

        Hill – Merkins – (two sets taking turns)
        – Cal – 8 reps then jog
        – Ricky – 12 reps then run until you pass

        Flat – Squats – (two sets taking turns)
        – Cal – 8 reps then jog
        – Ricky – 12 reps then run until you pass

        Hill – Mary – (two sets taking turns)
        – Cal – LBCs until your partner finishes set
        – Ricky – 20 flutter kicks 

        COT

        #5 – THE LAW OF ADDITION

        Leaders add value by serving others

        Maxwell says we become valuable when we provide value to others. It’s interesting Maxwell underlines here the importance of doing at an interpersonal level. Knowing who the people are, what they care about, what are goals and dreams. And assisting them along their way. Successful leaders also provide value by giving credit to the team.

        Moleskin

        “It’s never too late to HC” – Deep Dish (he may or may not have said that)

        “It’s never too late to show up” – Peanuts (he may or may not have said that)

        It was too dark to throw heavy objects.

        We were oxygen deprived and the Thang was confusing and would have been better with even numbers.

        Shooting Stars are awesome no matter how old you are. 

        News

        Deep Dish Saturday, Kickball Saturday, Motion to move AO to “brighter spot”

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          Scenic Tour of Scenic City at Hill City

          QIC: Laces Out (Respect)

          Date: 04/16/2019

          PAX: Back Pew, Care Bear, Flemish, Red Tees, Ringwald, Skitch, Sunshine, WuzntMe, PCH (F3 Rock Hill), Rip Stick (F3 Rock Hill)

          AO: Hill City

          Conditions: 46 degrees and clear

          COP

          (Since we had a Father and Son Nomads from F3 Rock Hill, YHC decided to give a Scenic Tour of the Scenic City around Hill City).

          Mosey to Great Hall

          Warmup
          15 SSH IC
          15 Imperial walkers IC
          15 SSH IC
          15 each leg Finkle Swings
          15 SSH IC
          15 Cotton Pickers IC
          15 SSH IC
          15 LBAC front/back IC
          15 SSH IC

          The Thang

          Circuit 1: Super 21 near Benches
          1 Squat IC
          Run to other side of semi circle
          20 LBC IC
          Bernie Sanders back to other side
          2 Squats/19 LBC
          Rinse repeat till 20 Squats /1LBC
          Held Al Gore after 10, and 15 squats

          Mosey up to Walking Bridge
          Circuit 2: Light Pole Lunge
          Lunge to first light pole
          10 Merkins
          Bernie Sanders to next light pole
          10 Merkins
          Rinse and repeat two cycles

          Mosey back to Beginning of Bridge MOM
          12 Flutter kicks IC
          12 Freddy Mercury
          12 Hello Dolly IC
          12 Rosalita IC

          Mosey down Cherokee Blvd towards Blue Rhino w/ jailbreak last 50 yds.

          COT

          Countarama
          Namearama
          Discussed Passion Week: Jesus entered Jerusalem over the Mt. of
          Olives to shouts of “Hosanna” only to have that turned to shouts of “Crucify him” less than a week later. He willingly offered himself as the sacrifice for our sins as he went to the cross on Friday…but rose from the dead on Sunday! This Sunday is Easter and we celebrate our Risen Savior!
          read 1 Corinthians 15:3-5

          News

          Kickball gameday at The Landing this Saturday

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            Vila – Boneyard (04/02)

            QIC: Vila & Sunburn

            Date: 04/02/2019

            PAX: Dirk, Roadhouse, VSquared

            AO: Boneyard

            Conditions

            Damp

            COP – Vila 

            Warm up:

             

            1. SSH IC x15
            2. Imperial Walkers IC x15
            3. Forward Fold x15
            4. Plank IC x20
            5. Up Dog x15
            6. Down Dog x15
            7. Mountain Climbers IC x15
            8. Forward Fold x15

             

            Repeat

            The Thang

            Sunburn takes over

             

            Mosey to picnic tables

            1. 20 step ups
            2. 10 in incline meekins
            3. 5 burpees

            V-Squared Shows up

            3 sets

            Mosey to tennis courts

            1. Suicides and hold plank
            2. Lunge down and back
            3. Bear crawl across court and up the hill
            4. Mosey back and hold plank

            Mosey around track to workout playground, sprint between flags.

            Time rotation workout. 1 minute circuit.

            1. Dips
            2. Pull ups
            3. Squats on spring board
            4. Box jumps

             

            Mosey around track to the lot.

             

            6mom called by PAX

             

            • American Hammer
            • Hello Dollies
            • Box Cutters
            • LBCs
            • Reverse Pickle Pounders
            • Flutter Kicks
            • Plank

            COT

            Nothing much today

            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

            [The “Moleskin” aka the “NAKED-MAN MOLESKIN” is the portion of the Backblast in which the Q describes interesting things about the Workout that are at least partially true.]

            News

            [Fill in News, Upcoming Q’s, Events, etc.]

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              Vila – Lions Den (04/03)

              QIC: Vila

              Date: 04/03/2019

              PAX:She Shed, The Count, Ohms, Fissure, Magnum, Sunburn, Whittler, VSquared

              AO: Lion’s Den

              Conditions

              Chilly-ish

              COP

              Trip around the track

              1. SSH IC x40
              2. Imperial Walkers IC x15
              3. Forward Fold x15
              4. Plank IC x40
              5. Up Dog x15
              6. Down Dog x15
              7. Mountain Climbers IC x40
              8. Forward Fold x15

               

              Repeat

              The Thang

              Mosey to Ball Field

              1st Bleacher

              1. 5 burpees
              2. Box jump to top/down
              3. 10 merkins
              4. 10 squats 
              5. 10 lunges (alternating legs)

              2nd Bleacher

              1. 5 burpees
              2. Box jump to top/down
              3. 10 merkins
              4. 10 squats 
              5. 10 lunges (alternating legs)

              3rd Bleacher

              1. 5 burpees
              2. Box jump to top/down
              3. 10 merkins
              4. 10 squats 
              5. 10 lunges (alternating legs)

              4th Bleacher

              1. 5 burpees
              2. Box jump to top/down
              3. 10 merkins
              4. 10 squats 
              5. 10 lunges (alternating legs)

              Hold Al Gore until 6 is in

              5th Bleacher

              1. 5 burpees
              2. Box jump to top/down
              3. 20 LBCs

              6th Bleacher

              1. 5 burpees
              2. Box jump to top/down
              3. 20LBCs

              Last Bleacher

              1. Box jump to top/down
              2. 40 SSH

              Mosey to Upper Parking Lot

              2X – 40 yard dash and 20 ssh

              10mom called by PAX

              • Freddie Mercury’s
              • Pretzel Crunches – R/L
              • American Hammer
              • Hello Dollies
              • Box Cutters
              • Superman
              • LBCs
              • Pickle Pounders
              • Reverse Pickle Pounders
              • Flutter Kicks

              COT

              F3 has meant a lot to me, and it has helped me get on the right track to enter the later half of life. 

              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

              [The “Moleskin” aka the “NAKED-MAN MOLESKIN” is the portion of the Backblast in which the Q describes interesting things about the Workout that are at least partially true.]

              News

              Growruck, Chattanooga GoRuck Event

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                Papa Needs a New Boat

                QIC: Sidekick

                Date: 04/15/2019

                PAX: Iron Butt (Respect X2), Sunburn (Respect), Peanuts, Early Bird, Threeskin, She Shed, Fastlane, PCH (nomad), Ripstick (nomad)

                AO: Beast Ridge

                Conditions

                42 degrees and clear.  Thought we were done with this cold crap.

                COP

                3rd Grade Exercises ICX12; Forward Fold ICX12; SSH ICX30; Right over left ICX8; Left over right ICX8; Slow Squats ICX15; Little Baby Arm Circles – Reverse – Cherry Pickers – Morrocan night Clubs – All ICX10; Willie Mays Hays ICX12

                The Thang

                Papa Needs a new Boat!

                Only two places to get one and Cabelas is a little far and traffic on 75 was a little heavy.  So Bass Pro here we come!

                Mosey to the big parking lot – Mercans ICX15; Mosey to Fastlane’s Love Shack – Super Dips ICX15; Dercans ICX10; Mosey to the top of the hill – LBC ICX15; Reverse Pickle Pounders (Pickle Pointers) ICX15; Mosey to the front of Bass Pro – SSH ICX15; Mosey around Bass Pro to the back entrance – 8 Count Body builders ICX5; Mosey to Fastlane’s Love Shack – which turned into a sprint across the bridge and loop back to the 6, then to the shack – Bent over Rows with tables – ICX10; Super Dips ICX10; Mosey to the big lot – Eye Contact Pickle Pounders – ICX15; Mosey back to the flag. Time.  2.8 Miles in total

                COT

                Going the Extra Mile

                We are all decent humans.  We would’nt fit in F3 if we were not.  Going the extra mile means being more than that.  Doing what we can to improve the lives of those around us is important.  For some of us (insert me here) this is difficult because I am generally intolerant of other people on principle.  SO I have to think about these things and be conscious about it.  Others are by general nature great caring people.  I strive to do better in this area. 

                Moleskin

                Lots of talk today about Rock Hill and what our visitors can do while in town.  Hope to see them this week at other AOs.  Good guy bringing his kid up right.  I did have a thought as we ran by the Pontoons.  The little one on the end reminded me of the Count standing next to Dirk, which took me to the comment about Dirk carrying the Count in a Baby Bjorn.  That never gets old.

                News

                Game day Saturday!!!  Kick ball.  Yes!!

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