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Fantastic Feb Four

QIC: Geek Squad
Date: 02/04/2019
PAX: Fissure, Mr. Clean, Truck-Yeah, Milkman, U-Turn, Lugnut, Ducktales, The Count (Respect)
AO: The Huey

Conditions

40s and DRY. Dark and Gloomy!

The Disclaimer

Disclaimed

COP

Mosey lap around The Huey in all its glory, Pavilion and Thunderdome back to the startex.

Warmup

SSH x 25  IC
Windmills x 20 IC
A – kickers x 20 IC
Good mornings x 20 IC
Merkins X 20 IC
SSH  x 25 IC
Mosey to the pavilion

The Thang

Step ups  10 each leg
Dips  15
Incline. 10
Decline 10 
Rinse and repeat
Mosey the scenic route through the        parking lot, a U-turn and on to the basketball courts
Four Basket Turnover (rinse and repeat)
Goal # 1 – 8 count Body builders x 10
(The Count led proper cadence)
     Goal # 2  –  Squats x 25  OYO
     Goal # 3  –  Burpees x 10 OYO / 2nd set
merkins OYO
     Goal #4  –  LBCs SC x 25  OYO
Mosey out through the parking lot out A1A to back Huey road and return to startex
 
MOM
hand release merkins x 15
      Heel touches x15
      Supermans x 10
      Freddy Mercury x15
      American Hammer x15
      Flutter Kicks x15
      Monkey Humpers x 15
      Wave merkins up to 4 count, then out
of time

COT

2 Timothy 2:20-21. There is a difference between gold and silver and clay vessels. Gold and Silver are used for noble purposes. God wants to use His best to show honor to others. Be that honorable vessel.
We should be holding each other accountable as well.  F3 is more than a workout.

Moleskin

YHC Needed help this morning with 8 count body builders cadence, merkins cadence. Clean and Count subbed in while on the court!
The Count corrected a few people on their form and speed as needed!
YHC focused on proper call outs by saying IC when he should have substituted OYO, but got better as we went.

  1. “The Next Exercise is ______________________”
  2. “Starting Position … Move”
  3. “In Cadence … 
  4. “Exercise”

 

News

5:15 Thursday at the Huey’s starts officially this week!

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Groundhog Day

QIC: Fissure
Date: 02/02/2019
PAX: 9-Volt, Blowout, Bubbles (Respect), Deep Dish, Fastlane, Peaches, Rug Doctor (Respect), Sidewinder (Respect), Threeskin
AO: The Battery

Conditions

30s and DRY which is really something for these Cleveland men

The Disclaimer

Disclaimed

COP

Mosey to parking lot by ball fields via Sidewinder’s truck to unload 10 CMUs
SSH x 50 IC
3rd grade exercises x 10 IC
Windmill x 10 IC
Willy Mays Hays x 10 IC
Good Mornings x 10 IC
Imperial Walkers x 10 IC
SSH x 10 IC

The Thang

YHC q’d Hill City this past Thursday so the pax were in for a bit of a replay (hence today feeling a bit like the movie Groundhog Day for the q.  None of the pax were in attendance at Hill City so no harm no foul) this time we had the much heavier CMUs courtesy of Sidewinder/Rug Doctor instead of the varying weights of rocks at Hill City.

The Climb
10 Burpees, run 50 yards zig zag style around 6 cones and sprint back
10 Burpees, 16 Overhead Press with CMU, run
10 Burpees, 16 Overhead Press, 30 4C-Flutter Kicks, run
10 Burpees, 16 Overhead Press, 30 4C-Flutter Kicks, 30 Chest Presses with CMU, run
10 Burpees, 16 Overhead Press, 30 4C-Flutter Kicks, 30 Chest Presses, 30 4C-Al Gores (60ish seconds worth), run
10 Burpees, 16 Overhead Press, 30 4C-Flutter Kicks, 30 Chest Presses, run
10 Burpees, 16 Overhead Press, 30 4C-Flutter Kicks, run
10 Burpees, 16 Overhead Press, run
10 Burpees
We had time left for some 7’s with bent over rows (with CMU) and squats.  We ran the length of our still setup cones in between our reps)
Ditch CMUs and mosey back to the flags for mary
MOM
Plank high x 15 IC
Plank low x 15 IC
Shoulder taps x 10 IC
American Hammers x 10 IC
Leg Climbers x 10 each leg IC
Big boy situps x 10
LBCs x 25 IC
Plank High x 15 IC
Plank low x 15 IC
10 burpees to hit 100 for the day

COT

Similar to my q at Hill City, we highlighted effort throughout the workout.  We need to take full advantage of waking up early to get better physically.  It’ll bleed into other parts of our lives where we need to really bring it.  Work.  Family.  We should be holding each other accountable as well.  F3 is more than a workout.

Moleskin

YHC blames the darkness for choosing the absolutely worst concrete to place our cones for the workout.  Pure luck no one broke an ankle.

News

https://f3chattanooga.wpcomstaging.com/q-schedule/
F3 luncheon February 8th – Location TBD, tune to Fellowship channel

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Canton Crew

 

QIC: F3 Cherokee
Date: 02/02/2019
PAX: The Count, Geek Squad, Jabooti, Steam Engine, Sidekick
AO: F3 Cherokee

Conditions

Cold and Clear

The Disclaimer

It was disclaimed but when your circle up is 1/4 mile wide, its hard to hear

COP

We warmed up

The Thang

5 stations of varying pain.
Log lifting – Mucho pain
Trail Run – Easy stuff
100 burpees in 10 minutes with some slight runnning at cones – Moderate Pain
Burpee/silent count/jumping over your partner – looked painful but I didn’t get to that station
Dora – Looked rather mundane with lunges and box jumps for traveling – Minor pain

COT

 

Moleskin

Big group of guys.  135-145 participated.  We had a great time and it was well done.  Free Chick – fil – a to boo.  Speaker was awesome.

News

 
 

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4 Corners with a hill to boot

QIC: Sidekick
Date: 02/04/2019
PAX: Fastlane, Threeskin
AO: Beast Ridge

Conditions

41 Degrees, foggy. Epitome of the Gloom

The Disclaimer

These guys know the drill

COP

SSH ICX20; Forward Fold ICX15; Little Baby Arm Circles ICX10, Reverse ICX10, Seal Claps ICX10, Shoulder press ICX10; Cotton Pickers ICX10; Willie Mays hays ICX15; Mosey to Soccer Field

The Thang

Started off with a Ladder up the bleachers – Ircans X10, Dips X10, Box jumps X10; Move up a step, Repeat.  Repeat a total of 5 sets as we move to the top of the bleachers.
Now to the Soccer Pitch (field for you non-cultured soccer newbs)
Indian Run for a full lap around the field, tough with 3 guys but we can handle it
4 Corners
Sprint the short sides and mosey the long sides.
Corner 1 – 25 Mercans
Corner 2 – 40 Squats
Corner 3 – 40 LBC
Corner 4 – 10 Burpees
Repeat for round 2, but wait….
Insert the hill at corner 1
All 3 PAX hold plank – Q calls first name, PAX bear crawls to the top and performs 10 reps.  Calls 2nd name, PAX bear crawls up and performs 10 reps.  Calls remaining PAX.  All PAX hold plank unless bear crawling or performing reps.  Once complete, back to the bottom to repeat round 2.
Round 1 – 10 Mercans
Round 2 – 10 Diamond Mercans
Round 3 – 10 Pickle Pounders
Finish Round 2 of the 4 corners
Mosey back to the Flag

COT

Discussed as a group how we can boost up the Beast.  The 3 of us are three even when the creek rises.  We will grow it.

Moleskin

It got pretty crowded out there with the large turn out but the Beast is a big place.  it was nice to be back on the soccer field after a 4 month hiatus due to the field looking like a South Georgia Mud Bog.  To his credit Threeskin didn’t even mention his Patriots winning another F’n superbowl.

News

Good week for F3 weather wise.  take advantage.
 

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Permission Granted

QIC: Whittler
Date: 02/02/2019
PAX: Best in Show (Respect), Candu, Cowbell, Fly-By (Respect), Goose, Iron Butt (Respect), Pink Panther (Respect), Skitch, Sunburn, Venus, VSquared, FNG-Pom-Pom
AO: The Landfill

Conditions

37 degrees and absolutely perfect

The Disclaimer

Properly disclaimed given the numerous fresh faces in the crowd.

COP

Mosey down the hill to the lower parking lot
SSH x 20
Good Mornings x 10
Windmills x 10
Willie Mays Hays x 10
4×4 x 4
Arm circles x 10 each direction
Seal Clap x 10
Overhead press x 10
Moroccan night club x 10
4×4 x3
Squat x 10
Lunge x 10 each leg
Monkey Humpers x 10
Squat Step (Dostoevsky) x 10 each side
4×4 x2
Plank x 10
Mountain climber x 10
Plank jack x 10
Mahktars x 10
4×4 x1

The Thang

The daylight was upon us at this point…
Stations of the Landfill
Station 1 – The Parking Lot
Alligator Merkins across the parking lot
10 toe merkins
Lunge walk back
Uneven curb merkins x 10 each side
Indian Run to the playground
Station 2 – The Playground
We partnered up and one partner did a swing exercise while the other did an Ab exercise

  1.  Swing crunch x 10 per round while partner 2 did BBS.  This was done for 5 rounds for a total of 50
  2. Kangarows x 10 per round while partner 2 did LBC.  5 rounds done
  3. Swerkins (Swing merkins) x 5 while partner 2 held plank.  3 rounds done

Mosey to the hill
Station 3 – Hill laps
Begin at the bottom, run up the hill, do 1 burpee.  Shuffle across the top to the next corner, 2 burpees.  Jog down the hill, 3 burpees. Shuffle back to the start and do 4 burpees.
Station 4 – Concession stand
Wall sit x 20
Overhead press x 10
Muhammad Ali x 10
Cool down mosey down the hill and then back up
MoM
1 round of Baby Shark – flutter kicks, Freddie Mercury, and LBC
LBC x 10
Pickle Pounder (Small and Medium) x 10 each
Reverse PP x 10
Plank x 10
Grasshopper x 20 (Thanks to Fly by)
5 burpees
Time

COT

YHC shared a little about a personal struggle over the last months.  That struggle was about the lulls in our life.  With many things in life, we start a new thing with great enthusiasm.  But over time, that fades and we get into a lull.  Whether it’s work, marriage, hobbies, or F3, there will be lulls.  But it’s up to us to find our way out.  I admittedly got distracted from F3 over the last month or two.  There were things that I deemed more important that kept me from supporting my brothers as much as I should have.  But the great thing I have found with F3 is that just being present can snap you out of that lull and get you back on track.  The fellowship and the support that comes with every F3 post is incredibly humbling.  I encourage everyone to make an effort to not just show up at a workout, but make an effort to get to know your brothers of F3.  They will be there for you when you need it.  As is often said at F3, the workout is what gets us here but the brotherhood and fellowship is what keeps us here.  As the F2 Q, I will be making a stronger effort to organize more F2 events so F3 can become more than just a workout. 

Moleskin

Candu apologized to Sunburn about standing him up with moving.
Lots of interesting MC during the swing exercises

News

F3 luncheon February 8th – Location TBD, tune to Fellowship channel
See Q schedule for upcoming Qs

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Thermal Thursday

QIC: Geek Squad
Date: 01/31/2019
PAX: Rosetta(Nomad), Truck Yeah, Milkman, Hector, Mr.Clean
AO: The Huey

Conditions

23 degrees feels like “cold as balls” 17 degrees.
Ellen:
Clark, Audrey’s frozen from the waist down.
Clark:
That’s all part of the experience honey.

The Disclaimer was given

The Warm-O-Rama

SSH IC x 25
Imperial Walkers IC x 20
Good Mornings IC x 20
Finkle swings IC x 15 each leg
SSH IC x 25
Relay Run to the tennis basketball courts
“hustled to the courts, so I could get me a short set”

The Thang – Newton’s Law

Four Corners – Escalator Style  OYO, but go to next corner together
Corner 1:
10 Merkins
Run to Corner 2
Corner 2:

      • 10 Merkins
      • 20 Big Boy Sit Ups

Bear Crawl to Corner 3
Corner 3:

      • 10 Merkins
      • 20 Big Boy Sit Ups
      • 30 Squats

Bernie Sanders to Corner 4
Corner 4:

      • 10 Merkins
      • 20 Big Boy Sit Ups
      • 30 Squats
      • 40 Overhead seal claps

Crab walk back to Corner 1
Back at Corner 1, we began to descend the escalator
Corner 1:

  • 40 Overhead seal claps
  • 30 Squats
  • 20 Big Boy Sit Ups
  • 10  merkins

Run to Corner 2
Corner 2:

  • 30 Squats
  • 20 Big Boy Sit Ups
  • 10 merkins

Bear Crawl to Corner 3
Corner 3:

  • 20 Big Boy Sit Ups
  • 10 Merkins.
  • Bernie Sanders to Corner 4

Corner 4:

  • 10 Merkins

Crab walk back to Corner 1
Relay Run full lap around the track
“Welcome to the House of Payne”  – Major Payne style
We circled up and got into plank position. We took turns doing 1 merkins at a time while all others held plank. Then 2, Then 3. Then 4. We did this for four rounds.
“Want me to show you a little trick to take your mind off that pain?  You might feel a little Pressure.”
 
MARY:
Flutter Kicks IC x 15
LBCs IC x 15
American Hammer IC x 15
Box Cutters IC x 15
Freddy Mercury’s IC x 15
Peter Parkers IC x 10 each leg
FireHydrants IC x 
Time!

COT

“The most important thing in communication is to hear what is not being said.”  – Peter Drucker
This is an important part of what makes great leaders!
In my role at TVA I am oftentimes faced with this. Everyone has a different perspective and a different focus when trying to resolve an issue.  Some will speak up, while others who have the best plan/answer may not feel comfortable speaking up because of who is in the room.  You have to be cognizant of this and create a safe place culture in order to find what is the best for the organization as a whole!
Collaboration is more effective when the leader can pick up on non-verbal cues and steer them the right way for the betterment of the team.
I challenged our guys to apply the same principle to their interactions with others in F3.  Pay attention to the non-verbal signals others may be giving. In those moments, step up and take action. An encouraging word or just coming alongside your brother through a tough exercise or situation may mean more to them than you may ever know!
We can all become great leaders if we focus on investing in others and leading by example, in our attitude, in what we say and sometimes even in what we don’t say.
 

Moleskin

”One tubby, tubby”
”Welcome to the house of Payne”
“Cough, cough, flem, 5…1-2-3…6”

Prayer Requsts:

Rosetta – pray for friend in Nigeria, she is 8 days overdue in pregnancy
truck yeah- traveling mercies for father this weekend flying back to Nigeria.
Milkman- his aunt passed away unexpectedly this week
Clean- wife 8 weeks till due date
Hector- pray for family
Geek- continue to lift up Angus
 
THE END!
 

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The Climb

QIC: Fissure
Date: 01/31/2019
PAX: Cowbell, Dirk, Flemish, Goose, Hobo, Iron Butt (Respect), Moondance, Prosciutto, Ringwald, Roadhouse (Respect), Skitch, Sunburn (Respect), Sunshine, The Count (Respect), Venus, Whittler
AO: Hill City

Conditions

27 and crisp according to Moondance’s Facebook post.  What a stud that guy is.  I heard those frog shoe things keep your feet nice and warm.

The Disclaimer

Could be argued a legit disclaimer was not issued.  No FNGs present so perhaps only a slap on the wrist.  We did, however, make sure the mission of F3 was clearly stated for some newer guys.  Can’t forget we’re here to plant, grow and serve small workout groups for the invigoration of male community leadership.

COP

Short mosey to the Blue Rhino.  Circle up.
SSH x 50 IC
3rd grade exercises x 15 IC
Windmills x 10 IC
Imperial Walkers x 15 IC
SSH x 10 (faint mumble chatter about having already hit our quota(?) of SSH, as if)

The Thang

Mosey to the rocks under Market Street bridge via the path by the river.  Grab a medium sized rock.  Circle up.
The Climb
10 Burpees, run 50 yards zig zag style around 5 lights to cones and sprint back
10 Burpees, 20 Overhead Press, run
10 Burpees, 20 Overhead Press, 30 4C-Flutter Kicks, run
10 Burpees, 20 Overhead Press, 30 4C-Flutter Kicks, 40 Chest Presses, run
10 Burpees, 20 Overhead Press, 30 4C-Flutter Kicks, 40 Chest Presses, 25 4C-Al Gores (50ish seconds worth), run
10 Burpees, 20 Overhead Press, 30 4C-Flutter Kicks, 40 Chest Presses, run
10 Burpees, 20 Overhead Press, 30 4C-Flutter Kicks, run
10 Burpees, 20 Overhead Press, return rocks and slow mosey back to parking lot
10 Burpees to finish the cimb down

COT

YHC tried to highlight effort today.  The fartsack isn’t totally overcome by showing up to a workout.  It’s easy to give less than max effort.  You’re cheating yourself!  Instead, we need to take full advantage of waking up early to get better physically.  It’ll bleed into other parts of our lives where we need to really bring it.  Work.  Family.  We should be holding each other accountable as well.  F3 is more than a workout.

Moleskin

Iron Butt had the best of intentions when he broke out his makeshift flag today.  We’re talking masking tape and all.  A real team effort.  Little did he know, though, that there were plenty of burpees on the agenda today.  Sorry not sorry.
Despite the guys really pushing it mumble chatter found its way in via some jokes about a hippo and a pony.  Whittler teased a joke about growing up on a farm.  Gotta be more to that one…
Iron Butt didn’t need prompting to give us a 10-count.  Aye.
Ringwald, according to the Hill City AOQ himself, came about as close as it gets to crapping his pants.  He excused himself a few minutes early to find a toilet.

News

https://f3chattanooga.wpcomstaging.com/q-schedule/
Don’t forget about the Road Trip to Canton this Saturday. Contact Sidekick on Slack for more details. 
 

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Stop and give me…a circuit of exercises

QIC: Speed Bump
Date: 01/29/2019
PAX: Care Bear, Dirk, Fabio, Goose, Free Candy, Iron Butt, Prosciutto, Ringwald, Sunshine, Sunburn, Skitch, The Count, VSquared, Venus
AO: Hill City

Wet rain that turned into small flurries. “Snowflaking” as the Pax called it.
The Disclaimer was probably disclaimed.

COP

Mosey down to the Great Hall, complete the following exercises: 

    • Side Straddle Hops IC
    • High Knees IC
    • Side squats IC
    • Finkle Swings IC
    • Side Straddle Hops IC
    • Slow and Steady Squats IC
    • Plank IC
    • Mountain Climbers IC
    • Alternating Shoulder Taps IC
    • Wall sits IC
  • Side Straddle Hops (ascending and descending pace, IC)

The Thang

    1. Extended mosey over to Mt. Medoriama, pausing every so often to do a circuit of exercises (completed 3X throughout the workout).
        1. 10 Merkins
        1. 15 Slow and Steady Squats
        1. 20 Big Boy Situps
      1. 15 Alabama Ass Kickers (each leg)
    1. Arrive at Mt. Medoriama, proceed to partner up and DORA
      1. 50 Burpees – partner one Bernie Sanders up to cone, partner 2 completes Burpees. On second time through, partners will Bernie Sanders up the whole hill. 
    1. Quick jog over to Boob Hill
      1. 80+ Ryan Lochtes – partner one runs fast around Boob Hill, partner 2 completes Ryan Lochtes
  1. Quick jog back to the great hall, completed the wall of pain:
      1. Wall Sit for 60 seconds, completing shoulder press and cherry pickers to distract from the pain
      1. Wall plank for 30 seconds
    1. Funky Fissure exercise with the wall, 60 seconds (alternating knee drives)

Cool down mosey back to the Blue Rhino (stopped along the way for 10 penalty Burpees, no flag). The following MARY was completed:

  1. Flutter Kicks IC
  2. American Hammers IC
  3. Freddie Mercurys IC
  4. LBCs IC
  5. Pickle Pounders IC

COT

A couple of weeks ago, I was asked to write some words of encouragement for my best friend as he steps into pastoral ministry. My words, along with several others, would be read to him as an encouragement to him in this season. Think of that – a whole bunch of people writing specific examples of how we have been impacted by this guy. That’s powerful! How often do we tell each other these kinds of things? Not publicly, so we can get praise for being so encouraging, but privately, through the written word, so that they will hear us clearly. I rarely do this!
Today, think of someone who has impacted you in the last few months, someone who encouraged you when you were down, or challenged you when you needed a boost. Write them a real, handwritten note, pop it in the mail, and then, most importantly, don’t sit around waiting for a response or for them to tell you about how meaningful that note is to them. Do it as a selfless act of encouragement.

Moleskin

When the rain turned to flurries, “Its snowflaking!” was exclaimed to sufficient chuckling. 
QIC takes special pride when mumble chatter is low, as that means that PAX are sufficiently gassed (or that he is boring).

News

Don’t forget about the Road Trip to Canton this Saturday. Contact Sidekick on Slack for more details. 
 

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Skippity Doo Dah

QIC: Ohms
Date: 01/30/2019
PAX: Back Pew, Dundee, Fissure, Geek Squad, Loan Shark, Milkman, Prosciutto, The Count (Respect), Whittler
AO: The Lions Den

Conditions

Cold and Clear

The Disclaimer

I am Ohms. I am not a professional. You are here on your own free will. Modify if necessary.

COP

– SSH x 25 IC
– 100m Sprint
– SSH x 25 IC
– 100m Sprint
– SSH x 25 IC
– 100m Sprint
– SSH x 25 IC
– 100m Sprint

The Thang

High Impact Intervals
ROUND 1
– Burpees x 45 sec
– Mountain Climbers x 45 sec
– SSH x 45 sec
– Skippity Doo Dah (Imaginary Jump Rope) x 60 sec
ROUND 2
– Lunges x 45 sec
– Merkins x 45 sec
– Frog Jumps x 50m
– Walkouts x 45 sec
– Skippity Doo Dah x 60 sec
ROUND 3
– Squats x 45 sec
– LBC x 45 sec
– Jump Squats x 45 sec
– Skippity Doo Dah x 60 sec
ROUND 4
– Side Lunges x 45 sec
– Carolina Dry Docks x 45 sec
– Peter Parkers x 45 sec
– Makhtar N’Diaye x 45 sec
– Skippity Doo Dah x 60 sec
AMRAP
ROUND 1
– Box jump to top of bleachers
– Merkins x 15 OYO
– Squats x 15 OYO
– Pullups x 15 OYO
ROUND 2
– Box jump to top of bleachers
– Merkins x 30 OYO
– Squats x 30 OYO
– Pullups x 30 OYO

COT

” Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never push through the obstruction. ”

– William James –

Moleskin

– Mumblechatter was very minimal this morning
– The Count disappeared for about 5 min…according to Prosciutto he was checking his prostate.
– Loan Shark had both shoes this morning

News

https://f3chattanooga.wpcomstaging.com/q-schedule/
 

Posted on

45 minutes of Winter

QIC: Ducktales
Date: 01/28/2019
PAX: The Count, Fissure, Geek Squad, Magnum, Milkman, Truck-Yeah, Radiohead
AO: The Huey

Conditions

It was a cool calm 30 degrees. the stars were out and no satellites were observed.

The Disclaimer

The Disclaimer was disclaimed.

Warmarama

SSH 20 IC
Imperial Walkers 15 IC
Mountain Climbers 15 IC
Good Mornings 5 IC

The Thang

Partnered up
-Pax 1 ran lap
-Pax 2 -10 Mericans, 10 Plank Jacks, 10 SSH
*switch
Round 2
-Pax 1 ran
-Pax 2- Merican, Squat, BBS, Burpees, Flutter Kicks
*Mosey to back lot
7s
JumpSquat 7 times then 1 lieutenant Dans, then 6 Jumpsquats, 2 Lieutenant Dans
[Lieutenant Dan- lung, lung, squat]
Mosey to basketball quart, then Bearacides
Bearcrawl to other fowl line, crawlbear back, bearcrawl to haft court, crawlbear back.
Shuttle run around track, then 10 derkins, 10 carolina dry docks
mose to parking lot for Marys
Box cutters, hello Dollys, Pretzel, WW2 Situps, 8 count body builders

COT

Thanked the Pax for they are the reason I push myself to embrace the GLOOM
BALL OF MAN

Moleskin

The count showed us his latest workout equipment, it looks like they wouldnt allow it at Guantanamo bay, stay tuned.

News

OTB huey 5:15 post this thursday. THIS is the return of 2 a week post at the Huey for our North Hamilton County Gloomers.