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Diegos Quest for the Concrete Blocks and Thats what She Said

QIC: Lugnut

Date: 04/15/2019

PAX: Geeksquad, Ducktales, Hasbro, Mr Clean, Truck Yeah, U-Turn, Milkman, Freetime, Radiohead

AO: The Huey

Conditions

44Degrees, Gloomy, Ripe for Mumblechatter

Diego’s Quest for the Concrete Block

MOSEy 1 lap

SSH 20 IC

WMH 10IC

IW 20 IC

Squats 20 OYO

Mosey 2 lights and Bernie Back

The Thang

PAX 1 Concrete Goblet Squats

PAX 2 Sprint to  Chopper Bernie Back

PAX 1 Concrete Curls

PAX 2 Bear Crawl to Chopper Run Back

PAX 1 Concrete Overhead Press

PAX 2 Lunge to Chopper Run Back

PAX  1 Concrete Tricep Extensions

PAX 2 Concrete Farmers Carries to Chopper and back

PAX 1 Ruck Carry

PAX 2 High Pulls

After Station 1 Pax Completes 20 squats, Pax rotate. After 20 more we switch stations. Rinse and repeat.

The Culvert

Finish up holding plank in a single file line toe to head dragging a concrete block back and forth till time.

MOM

Picklepounders in Cadence followed by pickle pointers  

COT

Pax take turn telling their why. Q starts. If you don’t have a why, what’s the point?

My why is my family, with a long history of all sorts of health issues on both sides, I want to be around as long as possible for my family. I want to protect them and provide for them as long as I’m able. A lot of reasons were mentioned, with most being the accountability and the brotherhood we form together in the gloom. I am honored to belong to such a great group of men.

 

Moleskin

What can I say about the mumble chatter this morn. That’s what she said was used probably more times than I can count in cadence.  We have a strong contingent of smart Alec’s in our AO. Great to see Mr Clean this morn. Always  nice to share in the gloom. After holding plank for 3 minutes during the Culvert, Clean chose picklepounders as our MOM.

News

GORUCK TOUGH AND Light coming up May 3rd weekend. cSAUP ruck on 4/20. Growruck in August. See rucking channel for details.

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    Rug’s B-Day Q

    QIC: Rug Doctor
    Date: 04/13/2019
    PAX: Blowout, Bubbles, Fastlane, Deep Dish, Mongo, Mrs. Baker, Mustang, 9Volt, Sidewinder
    AO: The Battery

    Conditions

    Rain, what else would we have at The Battery

    COP

    Mosey down Greenway to lower parking lot.
    SSH IC x15
    Imperial Walkers IC x 15
    LBC’s Forward IC x 15
    LBC’s Reverse IC x 15
    Don Quixote’s IC x 15
    Mosey to the Pavillion which was decorated with balloons, streamers, and a half-eaten cupcake (thanks 9Volt)!

    The Thang

    First Round:
    Circuit – one-minute AMRAP for each station with 15 seconds rest of the following:
    Goblet Squats with a 25lb weight
    Banded overhead press with either black or purple band
    Plank Jacks
    Decline Merkins
    Speed Rope
    Kettle Bell Swings
    50lb Sandbag Clean & Press
    Star Jumps
    Dips on Bench
    Shoulder Tappy Taps
    Farmers Step-ups With 60lbs
    Banded Curls
    Box Jumps on Bench
    Sit-ups
    Renegade Rows with 15lb dumbells
    Weighted lunges with 20lb dumbells in each hand
    Overhead carry with 60lb sandbag
    Mosey to parking lot to run suicides.
    Repeat Round 1
    Mosey to parking lot to run relay with sand bags in two teams while the remaining Pax holds Al Gore.

    COT

    CIRCLE OF TRUST:  After 52 years I’ve learned one incontrovertible truth, time is fleeting.  Carpe Diem “Seize the Day”.  Read recently in Scripture (Psalm 90:9) “we spend our years as a tale that has been told”.  While it never resonated with me when I was young, the older I get the more I realize that time is fleeting and while it doesn’t actually increase in speed, it certainly seems so.  It is our responsibility to make the very most of each day.  To work hard, to love hard, to forgive and ask for forgiveness, to strive for excellence, to learn, to give, to serve.  Each of us must purpose in our hearts that we’ll not waste one minute but prepare, plan, and make every second of every day count.  Carpe Diem!
    BALL OF MAN: Prayers for Blowouts Uncle and family.  Prayers for Fastlane’s wife and her Grandmother as they serve as her caregiver.  There were several other prayers for sickness.

    Moleskin

    In the midst of Round 1 of our workout, Deep Dish enlightened the PAX with the following:  Merkin (definition):

    A pubic hair piece. A toupee for the pubic area/genitals. In the 1700’s when mercury was used to treat sexually transmitted diseases (Gonorrhea or Syphilis) one of the side effects was the loss of pubic hair. To disguise this condition, that was not cured by mercury, a Merkin was employed.
    17th Century setting: Due to his treatment of the “French Pox” (syphilis) with mercury a merkin Gwendolyn used a Merkin to used to hide the side effects of hair loss and not alarm her husband.
    We are all grateful for Deep Dish’s word of the week.

    News

    Don’t forget Black Op Monday’s at Fletcher Park and our new Wednesday morning workout at The Battery.
    Saturday, May 25, 2019 – Murph at The Battery.

    Posted on

    Partners4lyfe

    QIC: Free Candy

    Date: 04/11/2019

    PAX: Backpew, Cowbell, Dirk, Flemish, Iron Butt, Jabooty, Laces Out, Landslide, Pinkeye, Red Tees, Roadhouse, Sidekick, Skitch, Sunburn, Sunshine, The Count, V2, Venus

    AO: Hill City

    Conditions

    A brisk 61 degrees.

    COP

    Mosey the long way to the fountains.
     
    • SSH x 20 IC
    • Merkins x 5 IC
    • Overhead Squats x 10 IC
    • Werkins x 5 IC
    • Big Boy sit-ups x 15 single count
    • Overhead Lunges x 10 IC
    • Imperial Walkers x 10 IC
    • SSH x 20 IC

    The Thang

    Mosey to the walking bridge.
     
    SSH x15 IC
    forward fold x10 IC
     
    Partner up with someone about your same size. One partner runs two light poles ahead then stops and does LBCs. As soon as the partner drops to do LBCs, the other one sprints past the partner and goes two light poles ahead of them and repeats until we make it about half way across the bridge.
     
    Fireman carry for about 20 yards with your partner, then switch partners. Group jog to the stairs at the ice cream show.
     
    One partner will do 9 incline pushups while the other does 9 squats. They will then switch. Once done, they go down that set of stairs and repeat but doing 8 each this time. Repeat until down all the stairs while decreasing the count every set.
     
    Reverse bear crawl down the big hill.
     
    With your partner, mosey across the market street bridge doing one burpee every other light pole. Stick together. When you hit the building structure in the middle you will walk to the end of it then resume the burpee pattern once cleared. I will send people off in their partner pairs one at a time to start out. Meet at the corner and then mosey back to the Rhino.
     

    COT

    In the movie Into The Wild, Chris McCandless writes down a note in a journal that says “happiness only real when shared”. This quote has stuck with me for years ever since I saw the movie. To me, saying that happiness is only real when shared emphasizes our basic human need for connection. With connection comes so much abundance. The best times of my life were when I was truly connected to someone and we experienced something together. These are times that I now have the ability to look back and reminisce over.
     
    I want to leave you all with a challenge. Put it on your mind today and ask yourself why you came to F3 this morning. Did you want to connect with others? DID you connect with others? And does it bring you joy to share this workout with others?

    Moleskin

    During the reverse bearcrawls, Skitch skitched onto a car and rode back to the Rhino so he wouldn’t have to do the burpees.

    News

    New AO – Boneyard. Check it out.

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      Rinse and Repeat

      QIC: Mr. Clean

      Date: 04/13/2019

      PAX: Doodles, Goose, Iron Butt (Respect x2), Magnum, Money Ball, FNG-Phonebook, Ringwald, She Shed, Skitch, Sunburn (Respect), Threeskin, V-Squared

      AO: Landfill

      Conditions

      61 degrees. Rainy. Then just wet.

      COP

      SSH x10 IC

      Merkins X5 OYO

      Flutter Kicks x10 IC

      SSH x 8 IC

      Merkins x4 OYO

      Flutter Kicks x8 IC

      SSH x6 IC

      Merkins x3 OYO

      Flutter Kicks x6 IC

      SSH x4 IC

      Merkins x2 OYO

      Flutter Kicks x4 IC

      SSH x2 IC

      Merkins x1 OYO

      Flutter Kicks x2 IC

      The Thang

      The Pax grabbed a partner, got a station, each station was labeled with the appropriate exercise and proceeded to do the following exercises.  While one partner completed an exercise, the other partner ran to soccer goal and returned.  Flapjack. Rinse and Repeat until the designated song ended. Switch stations and continue the same process.

      Rock N’ Roll Dora Express

      Shrugs

      Curls

      Bench Dips

      Bent Over Rows

      Bench Presses

      Shoulder Presses

      Lawnmowers

      Nosebreakers

      Seated Rows

      Leg Raises

      Incline Merkins

      Block Bears

      Tunnel of Love

      MOM

      COT

       Wednesday Night I taught my Awana kids about being an encourager. Thursday morning at She Shed’s incredible VQ, he gave us the awesome quote; “we spend too much time celebrating those who are successful while not spending enough time encouraging those who need help. If you feel led to encourage someone, just go with your gut and encourage them. That’s time well spent. Challenge: Be an encourager this week.

      Moleskin

      YHC made Sunburn feel old

      I prepped Skitch for time in the McDonald’s Play place today.

      A lot stones were used today, so you can use your imagination of the chatter that resulted from this.

      I used to love guitar solos – She Shed

      Those bagpipes are incredible! (3 mins later) I hate bagpipes! – Ringwald

      News

      Georgia GrowRuck 2019 Registration Link is Live.

      Chattanooga GoRuck Tough May 3rd

      Training Ruck 04/20 & Gameday to follow

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        Top Gun Fun

        QIC: She Shed

        Date: 04/11/2019

        PAX: Ducktales, Fissure, Free Time, Geek Squad, Hasbro, Hector, Loan Shark, Magnum, Mr. Clean, Radiohead, Saddlebags, Snowflake, Truck Yeah, U-Turn

        AO: The Huey

        Conditions

        Strong Skunk smell and 58 degrees

        COP

        Side Straddle Hop  IC x 20

        Tricep stretch  IC x 8 count each arm

        Willie Maze Haze  IC x 10

        Imperial walker  IC x 15

        Side straddle Hop  IC x 20

        Forward Fold IC x 10

        LB arm circles  IC x 15

        LB arm circles backward IC x 15

        Overhead Presses IC x 15

        The Thang

        MOZEY – Around track to back parking lot.

        CIRCUIT – 5X5 OYO in groups of 5

        Caterpillar:
        -Merkin/Plank/Box Jump

        Apple Turnover:

        Crab walk – 5 lines

        Bear Crawl – 5 lines

        Lunges – 5 count

        MOZEY – To bleachers at
        baseball field

        Bleachers – X3 OYO

        Box jump up/ Step down

        Tricep Dips – 10

        Leg Raises – 10

        Wall Sits at concessions
        stand

                   1) Joe Frazier’s IC x 10

                   2) Bus Drivers IC x 10

                   3)  Ali’s IC x 10

        MOZEY – Back to flag

        Mary’s

        Pickle Pointers

        Pickle Pounders

        Heel Touches

        LBC

        Superman

        COT

        “Curious that we spend more
        time congratulating people who succeeded than encouraging people who have not.”
        – Neil deGrasse Tyson

        We have many reasons in life
        to be discouraged. We have so many reasons to just give up or sell ourselves
        short. As leaders it is our mission to encourage those around us to keep
        fighting the fight. F3 is a great reminder every morning when we wake up with our
        brothers in the gloom to keep trying. We support one another to keep going when
        our muscles ache with pain. This should serve as our reminder to continue this
        uplifting encouragement when we resume our day into our office, home, place of
        worship or what have you. I challenge each of you find someone in your life
        today that needs that word of encouragement. It might surprise you when you
        start looking who that word was for.

        Tags: SheShed VQ, Top Gun,  Bleachers at The Huey, April 11, 2019

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          Sky’s Out Thighs Out 2.0

          QIC: Ringwald

          Date: 04/09/2019

          PAX: Dirk, Flemish, Gamecock, Laces Out, FNG-Landslide, Red Tees, Skitch, Sunshine, WuzntMe

          AO: Hill City

          Conditions

          A mushy, musty 63 degrees

          COP

          Brisk mosey to under the bridge

          SSX x20 IC

          Randy Style:
          LBAC x20 
          LBAC x 20 reverse
          Moroccan Night Clubs x20
          Don Quixote x20

          SSH x 20
          Slow Count Merkin x 10
          SSH x20

          The Thang

          Perform groups of exercises while crossing the walking bridge

          1st stop – 50 squats
          2nd stop – 25 calf raises
          3rd stop – 50 LBCs 50 Reverse LBCs
          4th stop – 20 Intense Imperial Walkers
          5th stop – 50 Hillbillies

          Go to stairs at end of bridge

          Switch between lunges and backwards lunges on each section until you reach the bottom of the stairs
          Perform 5 incline merkins at each set of steps

          Perform groups of exercises while crossing the bridge

          1st stop – 25 squats
          2nd stop – 25 calf raises
          3rd stop – 25 LBCs 25 Reverse LBCs
          4th stop – 10 Intense Imperial Walkers
          5th stop – 15 jump squats

          Time

          COT

          Plutarch: An Alexander wept for there were no more worlds left to conquer.
          By his late 20s, Alexander had conquered the entire known and civilized world. This quote proves that men need to things that are difficult, and absent those difficulties, we lose purpose. 

          It’s easy to get stuck in a rut, where you have no worlds to conquer. It’s easy to settle for less, and do less with more. But this is how men get lost, angry, bitter, and resentful. When we stretch ourselves, we should feel uncomfortable. We should feel nervous. If you’re not a little scared, you’re not pushing yourself hard enough. If there isn’t legitimate fear of failure, you’re not trying hard enough.

          And if you fail? Good. Good. More opportunity to train, to push yourself. Unlike Alexander, you’ve found a worthy adversary, and conquering it will feel that much better. 

          Moleskin

          Not a lot of mumblechatter this morning. People were too focused on not pulling a hammy I guess.

          News

          Game day – Landfill – 4/20

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            Eat Your Prunes

            QIC: Fissure

            Date: 04/10/2019

            PAX: Early Bird, Sidekick, Ducktales, Prosciutto, Free Time, Candu, Loan Shark, She Shed, Ohms

            AO: Lions Den

            Conditions

            Low 60s and clear

            Circle up 
            Forward fold x 20 IC
            Duck walk three steps forward then back x 19 IC
            SSH x 18 IC
            Monkey humpers x 17 IC
            Drop squats x 16 IC
            Arm circles fwd/bwd, cherry pickers, overhead press, moroccan night club each x 15 IC
            Carolina dry docks x 14 IC
            High knees x 13 IC
            Broad jump then hop back to start x 12 OYO
            Asskickers x 11 IC
            Lunges (alternating) x 10 IC
            Wide high knees x 9 IC
            Jump lunge squats x 8 IC
            Burpees x 7 OYO
            Burpee tuck jumps x 6 OYO
            Merkins x 5 IC
            Jack push-up x 4 OYO
            Exploding push-up x 3 IC
            Diamond merkin x 2 IC
            Merkin x 1

            3 laps of jogging curves, Bernie one straight away and sprint one straight away, recovery 10 counts in between

            MOM

            Dead Bug x 10 IC
            Core rotations x 5 IC
            Crunch and punch x 10 IC
            Elbow plank rotations x 10 IC
            Side plank crunch x 5 IC each side
            Gorilla burpees x 10 OYO
            Reverse climbers x 10 IC
            V-sit crunch x 10 IC
            Plank pike x 10 IC
            Hip dips x 5 IC
            Peter Parker in low plank x 5 IC
            Shin touches x 10 IC
            Lizard climbers x 5 IC
            Bicycle crunch aka Freddie Mercury slow and extended to failure (Ohms was last man standing after the rest had to rest)

            COT

            My 100 year old grandfather passed away yesterday.  He lived a long and full life so we’re not overly sad, but I couldn’t help but think about him as I planned for today.  I looked up famous people to live to 100 and stumbled across this on George Burns:

            “George Burns
            1896-1996
            In his appropriately titled memoir How to Live to be 100, the beloved entertainer shared a fitness and nutrition plan that wasn’t exactly groundbreaking.  It consisted of a lot of stretches and walking, and a diet high in prunes.  But he didn’t consider any of this the “key” to a long life:
            “If you ask what is the single most important key to longevity,” he wrote, “I would have to say it is avoiding worry, stress and tension.  And if you didn’t ask me, I’d still have to say it.””

            Moleskin

            YHC, Loan Shark, Prosciutto and Ducktales pre-rucked today’s workout and most of the chatter surrounded our fighting histories.  Loan Shark and I mostly listened.  Pro’s cousin, Frank Cafarella, developed a solid strategy when scrapping.  You gotta act a little crazy.  Say crazy stuff.  Crazy eyes.  Make them think twice, you know?

            Our man Picasso has been stretched thin these days and needed a sub on q today.  So you all have him to thank for 15 minutes of mary.

            News

            4/20 Goruck Tough prep workout before Landfill.  Consult rucking channel on slack
            5/3 Goruck tough and light in Chattanooga
            8/23 Growruck in Atlanta area.  Consult grow ruck channel on slack

            Stay tuned for more information on launching an Ooltewah AO

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              Heart Break Hill … Conquered!

              QIC: The Count (Respect, Respect)

              Date: 04/10/2019

              PAX: Deep Dish, Fastlane, 9Volt (Respect), Rug Doctor (Respect), Sidewinder (Respect)

              AO: The Battery

              Conditions

              Great morning with a little humidity, 55 Degrees and calm.

              COP

              Began with 4 Corners warm up:  SSH, Plank Jacks, Mountain Climbers, Imperial Walkers. Rotated through all four stations and did exercises IC x 15.  Mosey along path to rear of dog park and around to pavilion and to “Heart Break Hill”.  Concluded warm up with Willie Mays Hayes, Third Grade Exercises, and Ham String Stretches.

              The Thang

              Heart Break Hill (HBH) / Dora 123

              Partnered up at bottom of (HBH). 

              Round 1:  Partner 1 Runs up / down (HBH) while partner 2 conducts exercises.  Merkins (100), LBC’s (200), Squats (300) – During this round it ended up that each PAX conquered (HBH) once during Merkins, twice during LBC’s, and four times during Squats.

              Round 2: (because this group was kicking ass) we modified to AMRAP for exercises while partner did (HBH) once for Merkins,  twice for LBC’s, and three times, but instead of squats we did lunges.

              Round of Mary’s:  We did round of Mary’s until time was complete.  All done (IC) x 10: American Hammer, Heel Touches, Leg Lifts, Hello Dolly.

              ENDEX!

              COT

              CIRCLE OF TRUST: After completing the Counterama and Namerama, we had Praise and Prayer requests.  
              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

              This was nice even number of 6 PAX so it worked well with DORA’s.  Had to give DeepDish some remedial training on the difference between SSH and Mountain Climbers!!! 🙂  I’m not sure if the hill going from street level up to pool has an official name, but to me, it will be now called “Heart Break Hill” (HBH)!  The real message was fairly simple:  “Nothing great was ever achieved without enthusiasm” — Ralph Waldo Emerson.  Go out and Make It A Great Day, especially for someone else.  

              News

              TheCount will post on Thursday at Hill City, Ruck on Friday morning, and then I won’t see you all until May 1st (depending on jet lag).  Please pray for safe travels for Kim and I.  God Bless you all!

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                Sky’s Out All Hanging Out – Boneyard Style

                QIC: Sidekick

                Date: 04/09/2019

                PAX: Candu, Threeskin, Mr. Clean, Prosciutto, V Squared, Iron Butt (Respect X2), Roadhouse (Respect X2), The Count (Respect X2), DuckTales, Sunburn (Respect), Pink Eye, Whoopi, Peanuts, FNG-Ascot, FNG-Dollywood (Nomad)

                AO: Boneyard

                Conditions

                62 and Gloomy, Occasional sprinkle

                COP

                SSH ICX35; Forward fold; Third Grade Exercises IC X12; SSH IC X20; Right over Left; Left over Right; Mercans ICX15; Slow Count Squats ICX15; Monkey Humpers ICX10; Pickle Pounders IC X12; Mosey to the Tennis Courts

                The Thang

                Body by Sidekick

                We started off with Lunges up the hill to the courts.

                4 corners on the courts:

                Insert Bus Burpees here – 5 burpees for a passing bus

                Corner 1 – Seal Claps ICX15, traveling Burpees to Corner 2

                Corner 2 – Slow Squats ICX15, Shuffle Squats to Corner 3

                Corner 3 – Mercans 20 OYO, Traveling Burpees to Corner 4

                Corner 4 – Reach Around ICX20, Suffle Squats to Corner 1

                Audibled to the parking lot in interest of Pax Safety – Slippage, see Moleskin

                4 Corners in the Lot

                Corner 1 – Mercans 20 OYO; Traveling Burpees to Corner 2

                Corner 2 – Nancy Kerrigans ICX10 each leg; Lunge to Corner 3

                Corner 3 – Wall Sit ICX25; traveling Burpees to Corner 4

                Corner 4 – Calf Raises ICX15; Lunges to Corner 1

                Mosey to Wall – Ircans Slow IC X15

                Willie Mays Hays ICX15

                Fast mosey to the Pit – Pull ups/Incline Pull ups (because we can) – sets of 10 and 8

                Dercans ICX15 on the apparatus of your choice

                Mosey to Flag – Time

                COT

                Dedication and Commitment are hard in our society today.  Dedication and commitment to F3 is easy, we need to be there and spread the word

                Moleskin

                Lots of chatter today.  Courts were too slippery – That’s what she said

                My new favorite TWSS of all time – I called Dercans and to find an apparatus, I believe it was Ducktles who uttered Thats what she said.  Classic.

                Lots of talk about how we were out drawing and out working hill city regardless of what their count or work level was.  I admire that attitude, facts are optional

                News

                Prayers for Clean’s appt today.  Get out to some new AOs this week where you can

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                  A Smokin 61 Degrees

                  QIC: Geek Squad

                  Date: 04/08/2019

                  PAX: The Count, Ducktales, She Shed, Hector, Milkman, RadioHead, Hasbro, FNG-Free Time

                  AO: The Huey

                  Conditions

                  61 degrees and steamy afterward!

                  COP

                  Da Warm up (by the parking lot)

                  SSH x 15
                  Arm Stretches x 15 each Arm
                  Butterflies x 15
                  Finkle Swings x 15 each leg
                  3rd Grade Exercises x 15
                  Willy Mayes Hayes x 15
                  Slow Abe Begodas x 15
                  SSH x 25
                  Butt kickers x 15
                  Wide High knees x 15
                  Imperial Walkers x 15
                  SSH x 25

                  The Thang

                  Parking Lot Party
                  20 lines in parking lot
                  7 sections for different exercises 30 sec each section

                  DORA

                  Lunges. 100; while partner runs parking lot

                  Burpees. 75

                  Squats. 100

                  Plank jacks. 100

                  Frog jumps 7 out Bear Crawl 3 sets

                  Alternating Shoulder Taps 100

                  Marys

                  Heel touches x15
                  LBCs x 15
                  American Hammers x 15
                  Infinity Plank x15

                  COT

                  Daniel Chapter 1 – Read it when you get a chance.

                  Highlights- in 1 weeks time, God allowed 4 young men to be kidnapped, castarated, their names changed from God honoring names to Satan honoring names, then commanded to study astrology and the occult (dark magic) for the next 3 years in order to serve the King of Babylon aka the most evil region ever known.

                  Yet through it all, these 4 remained true to who they were and did not abandon their faith. 

                  3 keys to Daniel’s Success:

                  1. He was optimistic – God focused
                  2. He  showed humility and respect toward authority.
                  3. He learned great wisdom -picked his battles wisely.

                  Be a Daniel and be a leader worth following through even the most difficult times!

                  News

                  4/11. SheShed VQ this Thursday!  

                  4/22. Truck Yeah VQ! 

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