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Valentine’s Day – Partner Special

seal

QIC: Picasso
Date: 02/14/2019
PAX: Ohms, Free Candy, Sunshine, FNG-Lil’ Debbie, Hobo, Skitch, Black Hat, Candu, Cowbell, Roadhouse, Money Ball, Back Pew, Iron Butt, Sidekick, Goose, Peanuts, Sunburn, Fissure
AO: Hill City

Conditions

Cold as Queen Elsa

The Disclaimer

I am not a professional. You’re here on your own will. Push yourself, don’t hurt yourself. Modify if necessary. We’ll help you back to your car if something happens.

COP

Mosey to the Great Hall
Good Morning Sunshines x 10
Willy Mayes Hayes x 10 IC
Baby Arm Circles x 10, Reverse
Quad Stretches, hold 10 seconds, swap
Leg/Back Stretches, hold 10 seconds, swap
Calf Stretches, hold 10 seconds, swap
SSH x 15 IC
Squats x 15 IC
Forward Fold…Hold

The Thang

Mosey to the SunDial
Music – Moby: Flower
Bring Sally Up – Merkin Version
Find Long Term Partner
Mosey to Mt. Midoriyama
Music – Marvin Gaye: Ain’t No Mountain High Enough
Ain’t No Mountain High Enough…even Mt. Midoriyama
– P1: Dip Iteration up stairs (1 first step, 2 second step, 3 third step…), jog to Mt. Midoriyama..Bernie Sanders up, jog down
– P2: WWII Sit Ups until P1 is done with Dips, LBCs until P1 is back down from Mt. Midoriyama
Swap
Music – Fergie: Fergalicious
Mosey towards Stage
Partner Shrug x 10, swap
Pickle Grinders x 10, swap
MARY
Music – R.Kelly: Bump N’ Grind
Small Pickle Pounders x 10 IC
X’s & O’s x 60 seconds
Pickle Pounders x 10 IC
Hello Dolly x 20 IC
Large Pickle Pounders x 10 IC

COT

Not much to say other than every Seal song is how we should act towards our partners. We shouldn’t have a holiday to remind ourselves of the love we should show to our partners or folks we care about. But we do have a holiday, and it’s a good reminder to get back to what matters……
CIRCLE OF TRUST
BALL OF MAN
Mumble Chatter

  1. Ohms took home the entire big pickle jar….looks like there is still a lot of romance happening in the Ohms household
  2. Fissure reminded YHC that the flag was not at Hill City. Ringwald is liable for the damages as a result of his fartsack next Hill City post
  3. I could see a sparkle in Iron Butts eye today. Must have been Sally!
  4. We brought Sally up and let her down easy
  5. Candu was appreciative of the warmup. I appreciate Candu
  6. Black Hat showed up anonymously like the Anon he is…..
  7. The PAX were utterly confused about Pickle Grinders….they were worried…
  8. Skitch got pulled into a ménage à trois. Valentine’s Day does that to some folks….
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Stop and Smell the Roses

QIC: threeskin
Date: 02/13/2019
PAX: Candu, Jabooti, Loan Shark, Milkman, Mr. Clean, Ohms, Peanuts, Picasso, Prosciutto, Ringwald, Sidekick, The Count (Respect), Whittler
AO: Lions Den

Conditions

Not bad, not raining, but getting cold again!

The Disclaimer

I’m not a pro, your injuries I do not know…
Push yourself when it’s time to show,
modify because your hammy you do not want to blow…
If you get hurt, let us know
we will carry you to your car so you can go…

COP

SSHs while waiting for a few to roll in…
Mosey Loop
SSHs
Baby Arm Circles (forward and reverse)
SSHs
Seal claps
SSHs
Military Press
SSHs
Imperial Walkers
SSHs
Willie Mays Hays
SSHs
Quad Stretches

The Thang

Fast: Loops, Sprinter Starts, Slow to Sprint
4 or 5 Quick Loops – Burpees and Lunges in between
4 jog to sprints – Imperial Walkers and Merkins in between
3 Sprinter Starts each leg – Lunge or Shuffle Back
Plank Jacks and Slow Mosey
Mary And Stretch

COT

No matter how hard we are driving in life, we need to take time to stop and smell the roses.

Moleskin

Candu must smell like a rose… ask Peanuts
Lots and Mumble Chatter going on…. even mumble chatter about the mumble chatter…
The Count wants a ’58 Corvette
Ohms is binge-watching Grays Anatomy

News

V-Day tomorrow

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Mosey-ing with Moondance (02/07)

QIC: Moondance
Date: 02/07/2019
PAX: Candu, Cowbell, Dirk, Fabio, Fissure, Free Candy, Goose, Hobo, Iron Butt, Peanuts, Ringwald, Roadhouse, Sidekick, Skitch, Sunburn, Sunshine, The Count, Threeskin, VSquared, Venus
AO: Hill City

Conditions

Balmy and delicious.

The Disclaimer

F3 be free so no suing allowed.

COP

Short Mosey #1 to Blue Rhino
Imperial Walker x 15
Nancy Kerrigan x 10/leg
Annie/Alternating Plank x hold for 10 count each side
Slow Squats x 15
Push-UPS x 10
Short Mosey #2 to the circle in front of the stage
Same warmup 

The Thang

Short Mosey #3 to beginning of light posts in Renaissance
Febreeze
2/5 ratio of BB situps and arm presses while holding boat position at even numbered light posts along the riverwalk (2/5, 4/10, 6/15, 8/20, 10/25)
Short Mosey #4 to big steps in Renaissance
Bucket Brigade
3 lines of 7 PAX jumped down and up the steps, indian run style.
Short Mosey #5 to pavilion next to Mt Midoriyama
Bolt 45
Half of PAX did 16 (4 count to 8) upper half squats, lower half squats and full squats. Other half did 16 decline merkins, regular merkins and incline merkins. All in cadence.
Short Mosey #6 to the end of the last Febreeze
Febreeze back towards market street bridge
Short Mosey #7 to Blue Rhino for 2MoM

COT

“Logic makes you think; emotion makes you act.” 
PAX were encouraged to create an emotional attachment to their goals in order to spur achievement and action. 

Moleskin

Once again, Q was the only PAX with proper FOOTwear. Everyone was jealous.
Al Gore was held firmly and tenderly by all. At one point, PAX began requesting to stop holding him as he was getting heavy.
Q’s wife is dyslexic.

News

Continued prayer for cancer victims, new babies and babies on the way. The Battery attendance is holding strong. Good progress towards our FNG goal thus far (24/134). Good turnout at first Fellowship lunch.

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Nomsayin

QIC: Fissure
Date: 02/11/2019
PAX: Ducktales, Geek Squad, Magnum, Mr. Clean, Truck-Yeah, U-Turn, Whittler
AO: The Huey

Conditions

Gloomy and misty and somewhat chilly

The Disclaimer

I am not a professional etc etc

COP

SSH x 50 IC
Good mornings x 15 IC
Third Grade Exercices x 13 IC
Imperial Walkers x 15 IC
SSH x 10 IC
mosey to track
4 x 4×4’s, half lap, 3 x 4×4’s, half lap, 2 x 4×4’s, half lap, 1 x 4×4
mosey to the lot by the ball fields

The Thang

Dora
Partner up at first island for Burpees (50), Monkey Humpers (200), Flutterkicks (300, single count)
Bernie Sanders to opposite island then run back
Alternate amrap big boy situps with partner holding your field 2 minutes each
We modified the dora burpees from 75 to 50 so we cranked out 13 burpees OYO
mosey back to cars
SSH x 25 IC, 5 x 4×4’s, SSH x 20 IC, 4 x 4×4’s, SSH x 15 IC, 3 x 4×4’s, SSH x 10 IC, 2 x 4×4’s, SSH x 5 IC, 1 x 4×4
MOM
American Hammers slow x 15 IC
Flutterkicks x 15 IC
LBC’s slow x 15 IC

COT

“When Paul tells Timothy to “flee youthful passions” the larger passage never mentions greed or lust, it repeatedly tells him to avoid quarrels and controversy.  Conclusion:  the tendency to be argumentative is a most dangerous sin (2 Tim: 2)”
YHC saw this on twitter from @dandoriani and it struck a nerve.  Paul wrote to Timothy about how church leaders should conduct themselves but this is a lesson that applies to leaders of all faiths.

Moleskin

The flu bug is going around Hamilton County and 4 pax had to stay home.
Whittler told another great joke.  “How do you get a farm girl to like you?  A tractor.”  Gold.

News

President’s Day (Monday 2/18) at the Huey will start at 0515

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Can’t Trust That Day

QIC: Threeskin
Date: 02/11/2019
PAX: Best In Show (Respect), Doodles, Fastlane, Jabooti, Sidekick, Speed Bump, The Count (Respect)
AO: Beast Ridge

Conditions

Pretty pleasant at 43…

The Disclaimer

Short and Sweet, but complete.

COP

Good Mornings
SSHs
Seal claps
SSHs
Baby Arm Circles
SSHs
Military Press
SSHs
Arm circles of a baby
SSHs
Forward Fold
Good Mornings

The Thang

Let’s just stay dry if possible… 
Using the parking lot as our base: Dora in teams 3 sets of all
One partner lunges down and back while the other does curls.
One partner does Imperial Squat Walkers while the other runs to the far end and back.
One frog jumps down and back while the other does military press.
Mosey to the playground: Pull Ups or Rows while other group does step ups
Mosey to the pavilion: Incline Merkins and Super Dips
Mary then Mosey back.

COT

This commitment might not be everyone’s cup of tea.  It might be easy to fartsack, it might be difficult because of work.  What ever it is for you…  Someone out there has it worse.  So step up your game because its not about you, its about the guy next to you.

Moleskin

Best in Show and threeskin went to high school together in different decades…
Lots of undocumented mumble chatter in the warm up.  Acceptable since the Q only planned for 3 PAX and 8 PAX showed.
The Count successfully executed a Johnny Bench without a Demo!  put it in the exicon!

News

Huey Schedule – is changing
Pick a Saturday and get there!
Social Media likes and shares.

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Ship Me off to Boston

QIC: Ducktales
Date: 02/09/2019
PAX: Cowbell, Fissure, Fly-By, Geek Squad, FNG-Initech, Iron Butt, Laces Out, Milkman, FNG-Money Ball, Mr. Clean, Pom Pom, Prosciutto, Uncle Fester, Ringwald, Roadhouse, Skitch, Sunburn, Whittler, Venus, VSquared
AO: The Landfill

Conditions

The Meteorologist were correct it was almost frozen at 32 degrees. The wind had a chill, we warmed up.

The Disclaimer

Disclaimed!

COP

We got warm with SSH, IC
Broga! Triangle Pose, Up dog, Down Dog
Cotton Pickers- IC
Bean Pickers-IC
Third Grade Exercises-IC
mosey to the Marsh (when I tell you to put them in the Marsh you put them in the Marsh) hold plank for 6.
Mosey to Ball fields down Jersey.
We got there and moved some log, everyone loves a log.
15 overhead presses with log
15 squats with log overhead
15 log cling and presses
Mosey back to Marsh
once at marsh we picked out rocks and did plank and moved rocks
Mosey up to hill, we were now warm.
The Thang
Bear circle
Pax circle 3 men at a time bear crawled accross circle, looped around man then ran back. went around while the rest held plank, or side plank.
crawl bear up hill, then back down
mosey up hill to soccer goal
Dora lunged to haft court, while partner burped, switched did 50 burpies
Mosey down hill, moved rucks.. … . . moseyed back up hill
Mary
Pretzel-IC
Flutter kick-IC
Boat to canoe, yes we paddled
American hammers-IC

COT

CIRCLE OF TRUST “We are all on the Way out act accordingly” -Frank from The Departed. Make the best of the time we have here on this earth,  you men make me stronger by holding me accountable.
BALL OF MAN: Laces out closed us out.

Moleskin

Q brought the bacon cooked all ways for the folks out there that like it different, but at the end of the day its bacon..
We rocked out to Geek Squads speaker, rucked it everywhere and almost stopped at Flybys 19 yr olds sons house that we ran past and posted in his lawn. running to ship me off to Boston is always fun.
Mumble strongly about log, perceptions, crawl bears are better than walk crabs, that’s what she said, etc.
 

News

 Next post Beast and Huey be there or… see you soon!

 

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BLIMP Building Blocks & Merkin Mortar

QIC: Threeskin
Date: 02/09/2019
PAX: 9 Volt, Blowout, Bubbles, Deep Dish, Dutch Oven, Escobar, Fastlane, FNG-Mongo, Mrs Baker, Mustang, Overboard, FNG-Padre, Peaches, Rhythm, Rug Doctor, Sidekick, Sidewinder, The Count, FNG-Thin Crust, FNG-Transplant, FNG-Twilight, WuzntMe
AO: The Battery

Conditions

Cold Again… Every time I Q…

The Disclaimer

The full boat was disclaimed for the 5 FNGs!!!!  Rug Doctor concurred.

COP

Good Mornings
SSHs
Seal claps
SSHs
Baby Arm Circles
SSHs
Military Press
SSHs
Arm circles of a baby
SSHs
Imperial Walkers
SSHs
Willie Mays Hays
SSHs

The Thang

First Set: Start with one
Second Sets and beyond: add a block every time…
1 – Merkins – Incline (1m)
2 – Burpee (2m)
3 – Merkins (6m)
4 – Lunge (10m)
5 – Merkins (19m)
6 – Imperial Walker (28m)
7 – Merkins (44m)
8 – Merkins (68m)
9 – Merkins (101m)
10 – Plank Jacks (134m)
11 – Merkins (178m)
12 – Squats (222m)
Mary-go-Round

COT

Building Blocks of Life – These are the relationships that we make out here.  We come here for a workout and we leave with friends.  This makes our lives more rich and gives it purpose.  Part of F3 is practicing the three Fs in harmony.  Reach out, make the connection and help each other maximize the potential.  
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

Sidekick may or may not have twerked during the thang, not sure if that is a 3 McD’s in one morning side effect or not…  Could have been the Taco Bell, just saying.
PAX kept asking for more Merkins so we just kept doing them.
Prediction come true: winning the FNG Burpee Challenge! Watched the Landfill PAX do burpees!

News

Social Media connections!
Weekday AO coming soon.
 

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Love Wins!

QIC: Mr. Clean
Date: 02/07/2019
PAX: Ducktales, Geek Squad, Magnum, Prosciutto, Radiohead, She Shed, Whittler
AO: The Huey

Conditions

68 degrees. Humid.  Sweat began during the disclaimer.

The Disclaimer

Disclaimed.

COP

SSH x12 IC
Bean Pickers x12 IC
BAC x12 IC
Reverse x12 IC
Moroccan Night Clubs x12 IC
SSH x12 IC
Imperial Walkers x12 IC
Plank x12 IC
Fire Hydrants x12 IC
SSH x12 IC
 

The Thang

I love to develop themes for workouts.  I love a good station workout.  I am clearly a magnet for mumblechatter (can’t beat it join it).  I love to see people laugh (even at my expense).  With all of that in mind, we commenced our stations.  On this day…
Shania Twain released “The Woman in Me Album” 
Whitney Houston won a major award for her music.
Laura Ingalls Wilder was born.
The 11th Amendment to the Constitution was ratified (more on that later)
Planned workout yesterday…so we did 12 reps of everything in the warm-up (2 x 6 = 12)
Crossing the Prairie (In Honor of Laura)
Partner one runs across the prairie to their station, completes 25 reps and returns. Partner 2 holds glutes bridge. Flapjack. Each partner completes 50 reps total.
Tricep Extensions 50
Clean and Press 50
Bent Over Rows 50
Incline Merkins 50
Swing Set Pulls 50
Dips 50
Squats 50
Curls 50
Shoulder Press 50
Derkins 50
Hold Plank/Al Gore Till everyone is complete
SSH x38 IV

COT

Today, we did a rotation station to music, and this in and of itself, is not out of the ordinary for me.  However, rather than complete AMRAP stations, we had a set number of reps.  Also, rather than the “typical” workout music, we played Whitney Houston and Shania Twain. Explanation…significant events for these people happened on this day. 
Now, the 11th Amendment: This established the Electoral College, the College has 538 delegates, 500 total reps among the stations plus 38 Side Straddle Hops, and you guessed it, the number to represent the college.
All this seems crazy, the music was funny and very weird to the walkers, but it was ALL part of a well laid plan.  Nobody really knew the plan, and we often do not know the plan, but if we care about the other men of F3 and those leading, then we will do our absolute best to trust in their plans.  If a man is a true leader, then his plan is simply to help others and foster more leaders.

Moleskin

I frankly do not know where to go with this. So many, “you had to be there moments”.
Thankfully, Radiohead is not a “Creep” at all and is considerate of the neighbors; because YHC definitely isn’t when he blasts some Whitney!!
Someone’s basement is collapsing…we had the support poles at the Huey
More people sang along this morning than they did yesterday at the Lion’s Den
Gloves were NOT optional and neither were updated tetanus shots.
I truly wish I could share this experience in words but…..you just had to be there

News

 

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Eye of the Tiger

QIC: Whittler
Date: 02/06/2019
PAX: Candu, The Count (Respect), Fissure, Geek Squad, Milkman, Mr. Clean, Ohms, Prosciutto, Sidekick
AO: Lions Den

Conditions

Warm and wet…

The Disclaimer

Played “Eye of the Tiger” instead

COP

After last week’s discussion regarding the greatest movie of all time (Rocky IV), YHC opted to play the soundtrack to Rocky IV
One mosey lap including running up and down the stair to rest in front of the bleachers
Jump Rope x 10
Real deal Holyfield x 10
Good morning punches x 10
Joe Louis x 10
Jump Rope x 15
RDH x 15
SSH x 15
Windmills x 15
Wall sits (Plain x 10, Muhammad Ali x 10, overhead press x 10)
Mike Tyson’s were attempted but the wall was too wet
Arm circles x 10 each way
Seal clap x 10
Imperial walkers x 10
Plank x 10
Plank Jack x 10

The Thang

Now that we were warm, we became soaking wet from the downpour
Rocky Training
Rocky and Apollo Runs – Partner 1 sprint 100m while partner 2 Bernies 50m and 1 tries to catch 2.  This was done for two complete sets
Moving to the bleachers, we began Stair Sprints
Partner 1 sprints up and back down stairs while Partner 2 does given exercise AMRAP.
Pull ups x 3 rounds
Leg raises x 3 rounds
Dips x 3 rounds
Partner wheelbarrows with wheelbarrow lift x 5
Cool down mosey lap
MoM
Ivan Drago x 15
LBC x 15
Plank x 10
Reverse crunch x 10
Small Pickle pounder x 10
Reverse PP x 10
Hello Dolly x 10
 

COT

Since February 6th is Ronald Reagan’s birthday, YHC decided to include the following quote from Reagan (which has been reproduced by others many times):
“The greatest leader is not necessarily the one who does the greatest things.  He is the one that gets the people to do the greatest things.”
We are all leaders in some aspect of our lives but how effective are we as leaders?  We have all seen leaders lead for the sake of personal glory and recognition.  They use their leadership position as a badge of honor. True leadership means building those up around you and in turn making them leaders.  A fellow PAX passed along a recent article regarding leaders which furthers this point.  “Great leaders develop new leaders systematically, through an LDP (Leadership Development Process) that is tailored to the needs of the Groups they lead…For great Leaders, developing new leaders is leadership of the highest caliber.”

Moleskin

There was lots of MC throughout the morning, despite the periods of heavy rain.  
Mr. Clean and Prosciutto took their shirts off.
Mr. Clean rolled in late due to an apparent Shart Sack

News

F3 Luncheon this FRIDAY!!!!
12:00 PM at Champy’s on MLK.  All are welcome.  It would be GREAT to see some fresh faces there!
 

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Hustle That Hill

 

QIC: Candu
Date: 02/05/2019
PAX: Deep End, Goose, Gisele, Hobo, Iron Butt (respect x2), Fissure, Flemish, Free Candy, Laces Out (respect), Moon Dance, Picasso, Pink Panther (respect), Prosciutto, Roadhouse (respect x2), Sidekick, She Shed, Sunburn, Sunshine, The Count (respect x2), Threeskin, Venus, VSquared, Whittler
AO: Hill City

55 degrees of the 5th day of February had everyone feeling frisky

I am Candu. I am on Q today. I am not a professional, You’re here on your own will. Push yourself, don’t hurt yourself. Modify if necessary. We’ll help you back to your car if something happens.

COP

Mosey to Circle of Pain (can we a legit name for this awesome place, please?) Someone make a poll. DO SOMETHING
Good Morning Sunshine x 15 IC (2 count)
Willie Mays Hays x 10 IC each side
Sean McVeay (slow bend over touch your toes) x 12 IC x 1 IC
Abe Vigoda (slow windmill) x 15 IC
SSH x 20 IC
One Legged Bulgarians x 10 each leg OYO
Slow Squat x 20 IC (3 down, 1 up)
Split Leg Slow Lunge x 10 each leg IC, (3 down, 1 up)
SSH x 15 IC
Slow Merkins (3 down, 1 up) x 15 IC
Plank Jacks x 15 IC
Shoulder Taps x 15 IC
Slow Tricep Dips x 15 IC (3 down, 1 up)
Slow Decline Merkins x 10 IC (3 down, 1 up)
Slow Incline Merkins x 10 IC (3 down, 1 up)

The Thang

The Thang – Hustle That Hill
Partner Up
Partner 1 Sprints up the Hill > Partner 2 holds a squat > Partner 1 reaches the top, descending job> Partner 2 does squats  > Partner 1 stops when Partner 2 returns
Switch it up, sets of 2, followed by 2 x 10 counts
Squat > Jump Squats
Monkey > Monkey Humpers
Low Pushup > Pushups
Carolina > Carolina Dry Docks
Low Plank > Makhtar N’Diaye
6 Inches > Flutter Kicks
Reverse > Reverse Pickle Pounders
Mosey Back to The Blue Rhino
6″ (head off the ground) until time was called

COT

We’re in February now. Are there any 2019 goals you haven’t started? Do Something
Pick up the book, ask Gisele to join, do something to get started towards your goal!
You CANDU it!!!!!!!!

Moleskin

Feel like Prosciutto & Gisele were pretty late but can’t verify an arrival time. 
Kinda feel like Gisele was glowing with pride. 6 rings, congrats!

News

Moondance up next at Hill Shittay