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Congrats, OHMS!

QIC: Mr. Clean
Date: 01/16/2019
PAX: Candu, Fissure, Geek Squad, Goose, Loan Shark, Magnum, Prosciutto, She Shed, Threeskin, U-Turn, Whittler
AO: Lion’s Den

Conditions

32 degrees. Not as cold as F3 Chicago.

The Disclaimer

F3 Nation, Inc. (“F3″) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.

COP

SSH x 15 IC
Imperial Walkers x 15 IC
Windmills x 15 IC
SSH x 15 IC
Mosey to Middle School parking lot (Office End)
Little Baby Arm Circles x 15 IC then reverse
Shoulder Press x 15 IC
Seal Claps x 15 IC
Prosciutto’s Gold Chain x 15 IC (Prosciutto led)
Cherry Pickers x 15 IC
Mosey to Middle School Parking (between gym and office)
Squats x 15 IC
Monkey Humpers x 15 IC
Flutterkicks x 15 IC

The Thang

A fellow PAX and dear friend of YHC who discussed, almost daily, the growth of The Griff and the changing from The Griff to the Lion’s Den welcomed his first 2.0 into this crazy world.  He has stuck with the growth of the Lion’s Den! He deserves to be honored, so we did just that! Congrats Ohms!
1) BIG HILL RUN
2nd Light – wave of merkins; 4th Light – wave of squats; and 6th light – seal/overhead clap wave
2) Partner Work
Round 1: O
Overhead Press/ SSH; complete 50 reps each PAX
Round 2: H
Heavy Gas Pumps/Downhill skis; complete 50 reps each PAX
Round 3: M
Monkey Humpers/ SSH; complete 50 reps each PAX
Round 4: S
Six Pack Curls w/rock/ Squats 72 reps each Pax (think Colt 45 in exercise Lexicon) — Ohms loves a good quality six pack…
Bent Over Rows/ SSH; complete 50 reps each PAX
Overhead Extensions/SSH; complete 50 reps each PAX
Your choice/Downhill skills; complete 50 reps each PAX

COT

Throughout today’s beatdown, the Mumblechatter reached typical Lion’s Den levels! YHC heard it put later in the day as this “it has become a tight knit group of guys that are more like close friends doing a workout together and they really enjoy it”.  Well, this is exactly what YHC wants to hear from these workouts; because, we are supposed to be building relationships such as that…
Unfortunately, lost in the Mumblechatter was solid communication.  As leaders we must effectively communicate. As a leader, it is not the listening parties responsibility to actively listen or understand correctly.  As a leader, we must find the correct way to present information; so that, the listener can understand the point. When these are combined, we have true communication.  My challenge to the Pax this morning was to do just that: communicate. Empathy, listening and responding, checking tone, checking body language, speaking meekly, or using assertiveness.  Whatever the “block” is in the communication: be the leader that recognizes it, admits it, attempts to correct it, and enrich the lives around you.

Moleskin

We learned about a three way…(yep you had to be there)
There is a very good reason why YHC teaches Special Ed. (ask Prosciutto)
We love acronyms in F3.
If you don’t understand the Q, ask Whittler and Fissure…they might be paying attention
Fissure is still wondering where the heck Dora is and why she is coming to an all men’s workout group.
Prosciutto’s Gold Chain was as shiny and prevalent as ever.
Math at 0600 is hard.
YHC will read the disclaimer from this point forward.

News

Ringwald 01/17/2019
Rucking and Running 01/18/2019
Landfill Gameday!! 01/19/2019
Rug Doctor 01/19/2019 (The Battery)
 

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Twin Peaks

QIC: VSquared
Date: 01/10/2019
PAX: Back Pew, Black Hat, Candu, Care Bear, Cowbell, Dirk, Free Candy, Geyser, Hobo, Iron Butt, Laces Out, Pink Panther, Prosciutto, Ringwald, Roadhouse, Sunshine, Uncle Fester, Venus
AO: Hill City

Conditions:

Not raining (and 28 degrees).

The Disclaimer

This is a free, volunteer, peer-led workout.
I am not a professional.
I have no knowledge of any injuries or fitness considerations.
It is each person’s responsibility to be safe and modify exercises if you need to.
Do not get hurt.
But if you do we will carry you to your car if necessary.

COP

Warm-Up (@Circle of Sacrifice):

  1. Side Straddle Hop x50 (in cadence)
  2. Windmill x20 (in cadence)
  3. Nipple Scrapper Merkins (one arm at a time, scrape those nipples!) x20 (in cadence)
  4. Willie Mays Hays
  5. Mosey around the loop
    1. Ass Kickers
    2. High Knees
    3. 75% run to under bridge by rocks (select one for each hand)
  6. Arms Up!
    1. Little Arm Circles forward x10
    2. Little Arm Circles backward x10
    3. Shoulder Press
    4. Put your rocks back
  7. Mosey to between Mt. Mydorihama and the sled hill.

The Thang

“An End to Mountain Neglect!”
Twin Peaks

    1. This is an OYO section.
    2. Burney Sanders up the Mt. on the right side;
    3. Bearpee back down on left side;
    4. Mosey to the base of steps;
    5. Do alternating Dips the Incline Merkins back up the steps (17 dips, 1 Merkin, next step; 16 dips, two merkins, next step; etc);
    6. Sprint up and over the peak of the Sledding Hill to the last flat area just over the peak;
    7. Buddy Carry a friend back down the long way around;
    8. Sprint back up and over hill together;
    9. Buddy Carry the other man down.

Circle of Mary, in which ## different HIM called out core based exercises starting with American Hammers, and including some awesome core betterment.

COT

You have all heard that life is a bitch, and that is right at times. But what I want to talk about today is how life is also a race.
It’s not a race that you know the end of despite small milestones being made apparent which means that you have to fall in love with the process. F3 has played a big roll in helping me do this, but what makes this possible is that I have hope in the outcome based on the faith given me by what I believe to be a consistent, present, God. But faith is not natural, at least faith in things outside of ourselves and those things that we think we can control.
Yet, as I have tried that way of living my life I can say with certainty God’s way is far better than my own – which has nearly led to my destruction, “but for God” (the way all the best parts of our stories start!). So next time you come upon something that is unpleasant, difficult or downright nasty, don’t despair there is a God who is not removed from your situation that is there to rescue you while allowing you to be stretched and grown. I admit that can be hard to see especially since the nondestructive I’m speaking of permits death in this life, but the more times I enter those situations the more I am convinced of God and His active roll in my life and your lives.
“But what does it say? “The word is near you, in your mouth and in your heart” (that is, the word of faith that we proclaim); because, if you confess with your mouth that Jesus is Lord and believe in your heart that God raised him from the dead, you will be saved. For with the heart one believes and is justified, and with the mouth one confesses and is saved. For the Scripture says, ‘Everyone who believes in him will not be put to shame.’” – Romans 10:8-11
And again,
“Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing. If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him. But let him ask in faith, with no doubting, for the one who doubts is like a wave of the sea that is driven and tossed by the wind.” – James 1:2-6
That is a confession of the reality of God, His faithfulness and our necessity of that. God provides redemption and has shown this throughout history in many leadership characters like Abraham, Moses, David, Boaz, Joseph and eventually Jesus (the most backward of them all!).
I commend you to take faith in a faithful God and, being mindful but not stuck in our pasts or worrying about our futures, lean into the race thats before you today.

Moleskin

Downward Bearpees are freaking hard!

News

Candu’s anniversary Q is on Saturday!
 

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Ring around the Hill City

QIC: Sunshine
Date: 01/15/2019
PAX: Back Pew, Candu, Care Bear, Cowbell, Dirk, Goose, Hobo, Iron Butt, Laces Out, Moondance, Pink Panther, Ringwald, Roadhouse, Skitch, Sidekick, Threeskin, VSquared, Venus
AO: Hill City

Conditions

Cloudy, low 30s temp.

The Disclaimer

Given.

COP

On the grass near the blue rhino

    • Side Straddle Hop x20 in cadence
    • Cotton pickers x10 in cadence
    • Willie Mays Hayes x10 in cadence
    • Windmill x 10 in cadence
    • Little baby arm circles – forward x10 in cadence
    • Little baby arm circles – backwards x10 in cadence
    • Seal claps x10 in cadence
  • Chinooks x 10 in cadence

The Thang

Coolidge-Renaissance Circuit
Alligator merkins – 20 yards (path under Walnut St Bridge)
Reverse (Canderkins) merkins x10 (bars behind stage)
Wide leg lunges  (between lights on path after Great Hall)
Dips x 20 (concrete circle in Renaissance)
Incline merkin x10/decline merkin x 10 (steps up to bridge to nowhere)
Uphill skip (path up to Mt Moriama)
Bernie Sanders (up Mt Moriama)
Box jumps (up the water steps)
Bear crawl (up Boob Hill)
Calf raises x 15 (on River St at Great Hall)
Saddle up (climb a statue by the fountain)
Side Straddle Hop x20 (around the fountain)
Reverse lunges – 20 yards (path under Walnut St Bridge)
Plank shoulder taps x20 (path under Walnut St Bridge)
Mary

    • Captain Thor (1 big boy/4 American hammers) 10:40
    • Flutter Kicks x12
    • Low Pickle Pounders x15
  • Boat-Canoe until time

COT

The willingness to sacrifice is the prelude to freedom.

Moleskin

Another strong turnout for Hill City. Every man kept up with a difficult circuit, modifying if necessary. Unfortunately, there were no sleds for heading down Boob Hill and a mosey had to suffice.

News

Gameday on Saturday the 19th.
 

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Parking Lot Party

QIC: Geek Squad
Date: 01/14/2019
PAX: She Shed, The Count, Lugnut, Radiohead, Magnum, Loan Shark, Truck-Yeah, Mr. Clean, Ducktales
AO: The Huey

Conditions

Cold, 39 degrees!

The Disclaimer

I am not a professional. You are here on your own free will. We do not know your medical history, so please push yourself, but try not to hurt your self. if anything were to happen, we will help you to your car.

COP

Started with a mosey around the track, carrying a coupon, around to the back parking lot.
Continued with 10 burpee penalty from last week for not having an F3 flag present.
Warmup (All exercises were done in cadence x 14 reps since today is 1/14/19)
SSH
Mountain climbers
Proscuitto’s Gold Chains
SSH
Merkins
Moroccan Night Clubs
SSH
Forward LB Arm Circles
Backward LB Arm Circles
Overhead Presses
Close with one more round of SSH

The Thang

Parking Lot Party was the Q’s afterparty having ran 2 miles pre-workout.
Title of exercises or routine
20 lines in parking lot
8 sections for different exercises 30 sec each section
Lunges out, mosey back
Burpees (14 IC)
Overhead Presses with coupon carried there (14 IC)
Plank jacks (14 IC)
Squats (14 IC)
Alternating Shoulder Taps (14 IC)
Monkey humpers (14 IC)
Frog jumps out, mosey back
Kareokes out and back
Bernie Sanders out and back
Bent over rows with coupons (14 IC)
Superman
Boat to Canoe

Mary…Had a Little LAMB (and then some)

L- Crunches- LBCs
A – “Alabama’s Azz got-kicked”-ers
M- Medium Pickle pounders
B- Big Boy situps
Flutter Kicks
Freddy Mercury’s
Air Alphabet

COT

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]
Motivational thoughts:
2 Timothy 1:8-15 Paul is sharing his testimony with and encouraging Timothy. Paul specially tells him that when you start questioning your effectiveness, remind yourself what is most important, Jesus. We all have older men in our lives that seem to share the right encouragement at the right time. For me personally, when I am unclear of the direction I need to be focused, it is good to be reminded to put Christ first. When I do, everything else has a way of working itself out. When I focus on Jesus first, Others/family, and then myself, in that order, I am more focused on what is most important.
For those of you that have a growing relationship with Christ, the challenge is to remember what you have been saved from and called to. For followers of Christ, you have been called to share the Good News of the Gospel with others.  For those of you that may have not started your own personal relationship with Christ, that is what you are being invited to begin. Take a step of faith today and ask Christ to reveal the truth to you.
if anyone would like to talk more about what I have shared, you can reach out to me and I would love to share with you what I have learned.

Moleskin

“I think you are gonna make me puke” “Have you ever made someone splash merlot during one of your workouts?”  “What’s your favorite karaoke song, Truck Yeah, Loan Shark, She Shed?”   “Did you mean we were gonna do frog jumps half way across the parking lot instead of the full length? Answer: Nope, all the way”

News

 

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Why We Are Here

QIC: Ringwald
Date: 01/17/2019
PAX: Back Pew, Black Hat, Candu, Care Bear, Cowbell, Dirk, Fabio, Hobo, Iron Butt (Respect), Laces Out (Respect), Moondance, Pink Panther (Respect), Prosciutto, Protractor, Roadhouse (Respect), Sidekick, Skitch, Sunshine, Threeskin, Venus, Whittler
AO: Hill City

Conditions

A dry 35, but you couldn’t tell it from the body heat. Wait what.

The Disclaimer

Unprofessional. Rookie. Elective. Modify. The gist.

COP

Calf-raises x 12 IC
High knees x 12 IC
Squats x 12 IC

Arms parallel to the ground
Prosciutto Gold Chain x 10 IC
Seal Claps x 10 IC
Overhead Seal Claps x 10 IC
SSH x 10 IC
Cherry Pickers x 10 IC
SSH x 10 IC
Arms at rest
Imperial Walkers x 10 IC
SSH x 15 IC

The Thang

Location: Sidewalk with lights by the Blue Rhino. Grab a rock.
Performed in Rounds. Each round includes 1 arm exercise, 1 leg exercise, 1 ab exercise.
Arms follow the lights along the sidewalk (3 total lights). Legs and Abs include a rock.
Round 1
Arms – 10 Merkins
Legs – Lunge to building and back
Abs – 15 Big boy sit-ups
Round 2
Arms – 10 Shoulder Taps
Legs – Duck Walk to building and back
Abs – 15 American Hammers
Round 3
Arms – Mahktar N’Diayes
Legs – Bernie Sanders to building and back
Abs – Frankenflutters x 15 IC
Bonus Abs – Frankendollies x 10 IC
2 MOM – All LBCs

COT

Freed to Lead talks about the Problem – The Lonely Male. The 3 Fs solve that problem.

  1. The Magnet – the workout brings you out here, envisioning yourself getting into shape.
  2. The Glue – what keeps you coming back. Everyone can think of that conversation or that funny thing that turned a horrible workout into a “good time.”
  3. The Dynamite – We all believe in something higher than ourselves.

Freed to Lead talks about an FNG who splashed merlot and thought he “slowed down” the rest of the group, went and apologized to the Q. The Q responded, “You didn’t slow anyone down. Brother, you’re the reason we are here in the first place. You are why we are here.”

Moleskin

Several of the men experienced “dog crap seal crawls.” I was one of those men.
Distant mumble-chatter included some deep thought: do ducks sometimes perform “human walks” and what do they call groups of humans walking together?

News

Pray for new and upcoming babies.
1/19/19 – Game Day @ Landfill
 

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Beach Body Jabooti

QIC: threeskin
Date: 01/14/2019
PAX: Fastlane, Jabooti, Peanuts, Sidekick
AO: Beast Ridge

Conditions

Cold, but who cares because it wasn’t raining!

The Disclaimer

Special consideration given to those that we have not seen in a few weeks.

COP

Plenty of SSHs IC to get everyone warmed up.
In between the SSHs (sets of 20, 18, 16, etc) we worked on some F3 Arms (Arm circles, milatary press, reverse circles) and perfected the Imperial Squat Walkers.

The Thang

Inspiration was derived from Jabooti’s cruise this week.
Title of exercises or routine
Round Robin:
Weighted Curls, Squats, Merkins, Bulgarian One Legged Dead Lifts (a-la Candu)
The round robin was timed with Lunges: each PAX performs exercise in rotation until the lunger returns.
Beach Body Jabooti: Mosey to picnic tables
Incline Merkins then run to playground for pull ups and modified pull ups and then run back = 5 sets
Mosey to Lot and prepare for Mary: One Pax provides count performing weighted biceps curls while other do LBCs, Freddie Mercury’s, Dying Cockroaches.

COT

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

We all have 6 packs now after the beach body exercises.  Lots of advice on how to cruise was discussed.  A Gentleman’s agreement was reached to stay of the soccer field because it was wet, and the understanding is that when we say “soccer field” we mean all the grassy areas.

News

Jabooti is going to post at hill city tomorrow and the lions den Wednesday before he posts in the Bahamas.  
 

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Deep Dish’s VQ

QIC: Deep Dish
Date: 01/12/2019
PAX: Amnesia (Respect), Bubbles (Respect), FNG-Escobar, Fastlane, Mrs. Baker (Respect), FNG-Mustang, 9-Volt (Respect), Overboard, FNG-Peaches, Rug Doctor (Respect), Sidewinder (Respect), The Count (Respect), WuzntMe
AO: The Battery

Conditions: A balmy 39F and no rain!  Minimal mud.

The Disclaimer: I am not a professional, you are here on your own accord and we don’t know your physical limitations.  If you get injured, we’ll get you medical attention.

COP

  1. Side Straddle Hops IC x 20
  2. Little Baby Arm Circles IC x 20
  3. Reverse Little Baby Arm Circles IC x 20
  4. Mosey down past Tennis Courts and up to the top of Hell Hill
  5. Don Quixote’s (Windmills) IC x 20
  6. Merkins IC x 10
  7. Mosey to start of Greenway

The Thang

PAX ran to the 10th Lamp Post for 4 rounds stopping at each Post to do the following:

  1. Burpees 10, 9 , 8, 7, 6, etc. running between each post.
  2. High Knees 10, 9, 8, 7, 6, etc. running between each post.
  3. Merkins 10, 9, 8, 7, 6, etc. running between each post.
  4. Squats 10, 9, 8, 7, 6, etc. running between each post.

Ring of Merkins: Hold plank until moves to around circle doing 10 Merkins.
Mary:

  1. Little Baby Crunches IC x 20
  2. Freddie Mercury’s IC x 20
  3. Captain Thor’s IC x 20

COT

CIRCLE OF TRUST: Deep Dish shared with the PAX to not be afraid of stepping up and stepping out in leadership and taking on a Q!  You don’t get better you will get stronger.
BALL OF MAN: Prayers for Fastlane’s Mother-In-Law and his family as they move her in to live with and provide care for her.  Prayers for those with illness at home.

Moleskin

There may have been some Common Core Math used when calling cadence.  The Count is working on a workout/exercise to be named The Pelosi (we’re all anxiously waiting to participate).

News

Team OCR Kingston, TN May 19, 2019 “Hardship Hill” to benefit Operation Enduring Warrior.
 

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Bulgarian Bliss – lil of that & a lil of this

QIC: Candu
Date: 01/12/2019
PAX: Cowbell, Venus, Threeskin, Jingle Vader (Respect), Uncle Fester, Prosciutto, Fabio, Fly-By (Respect), Steam Engine, Back Pew, Ohms, Picasso, Mr. Clean, Ringwald, Sidekick, Milkman, Geek Squad
AO: The Landfill
FNG Jrs- Robin Hood & Nature Boy

Conditions – chilly

The Disclaimer: Disclaimed

COP

Good Morning Sunshine x 10 IC
Willie Mays Hays x 10 IC
Abe Vigoda (slow windmill) x 10 IC
Nick Saban (slow bend over touch your toes) x 16 IC
Ass Kickers x 44 IC
Imperial Walker x 10 IC
SSH x 15 IC
One Legged Bulgarians x 10 each leg OYO
Squat x 15 IC
SSH x 15 IC
Lunge x 16 IC
SSH x 15 IC
Slow Merkins x 10 IC
Shoulder Taps x 15 IC
SSH x 15 IC
Burpees x 10 OYO

The Thang – Bulgarian Bliss with a lil bit of that & a lil bit of this

Lower Body Burner
Mosey down over to the rocks – everyone gets a good sized rock
Overhead carry back up the hill
One legged Balance Halos x 10 IC (rotate direction), swap legs x 10 IC (rotate direction)
Plank Pulls x 10 OYO
Squat Reaches x 15 IC
One legged Bulgarians w/ rock x 10 each leg OYO
Goblet Squats x 10? IC
Mosey down hill
Upper Body Burner
Pull Ups to failure, then partner assisted x 3
Chin Ups to failure, then partner assisted x 3
Spilt lunges on bench x 10 IC
Tricep Dips x 10 IC
Deeeep split lunges on bench x 5 IC
Tricep Dips x 10 IC
Mosey back up the hill
Reverse Burpees x 10 OYO
Tricep Extensions w/ rock x 15 IC
Bicep Curls w/ rock x 15 IC
Shoulder Press x 15 IC
Spilt leg lunge Figure 8s x 10 ICish each leg
Squatting shoulder press x 10 IC
MARY
Freddie Mercury x 16 IC
Big Boy Situps x 10 OYO
Wheel of Merkin x 3

COT

Humbled and blessed to be Qing my 1 year anniversary. While I was able to keep my F3 routine alive, I dropped my morning devotional Jesus is Calling during the move. Opened up again for the first time last night.
This morning’s devotional talks about letting God prepare you for the day ahead. I’m at my best when I’m spending time with Him every morning. I give my best to others when I’ve spent time with Him in the morning.
Find the morning ritual that brings out your best and stick to it.

Moleskin

The Bulgarian breathing was on point for the second half of the workout

News

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

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It’s Monday Already?

QIC: Picasso
Date: 01/07/2019
PAX: Fissure, Geek Squad, Loan Shark, Mr. Clean, Radiohead
AO: The Huey

Conditions

Cool and chill, like a jazz band

The Disclaimer

I’m not a professional. Neither are you. Be smart with how hard you push. If you push too hard that is your fault and you cannot sue us. We will be glad to help you back to the car.

COP

Mosey around the track
SSH x 25 IC
Mosey to the back parking lot
SSH x 25 IC
Calf stretches x 20 seconds
Stuck windmills x 10 seconds, each leg
Willy Mays Hayes x 10
Cobra Pose x 10 seconds
SSH x 10 IC
Downward Dog x 10 seconds
Forward Fold x 10
Back Stretches x 10 seconds
Hip Stretches x 10 seconds
Mosey to the racing part of the back parking lot

The Thang

Tired and beating down from the “TUFF MUFF” two days before, everyone was eager to do planks
Karaoke 50 yards, then back [Loan Shark gave it his best]
Partner Exercises
P1: High Knees to end of parking lot, Ass kicker back
P2: Hold Plank
Swap
P1: Karaoke to end of parking lot, Karaoke back
P2: Hold Left Side Plank
Swap
P1: Jog to end of parking lot, Sprint back
P2: Hold Right Side Plank
Swap
P1: Imperial Walker to end of parking lot, Jog back
P2: Hold Glute Bridge
Curb Dips x 20 IC
Mosey to the Basketball Track…..yes, I said Basketball Track
Plank x 10 Seconds
Left Plank x 10 seconds
Right Plank x 10 seconds
Glute Bridge x 10 seconds
Table Saws x 10, each leg
Superman x 15 seconds
Sea Turtles x 15 seconds
4 GOALS
P1: Imperial Walkers, Squats, Merkins, Toe Merkins
P2: Hold Plank
Jump over the raging creek!!!!!! Mr. Clean made that creek his mop!!!!
Wall Sit x 20 IC
MARY
Hollow Body Hold x 15
Fissure Kicks x 15
DONE

COT

@drimback aka Geek Squad stepped up and gave a great message on not selling yourself short as a leader. If you are out in the gloom or putting sweat in somewhere else and leading the effort, don’t sell yourself short. You are making everyone better by putting forth the effort.
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]
 MUMBLE CHATTER
“If Clemson beats Alabama, I’ll buy each F3 PAX a beer” – Fissure
 

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Four things to be successful in life.

1. Drink
2. Swear
3. Steal
4. Lie
Drink- from the fountain of Love and friendship for your fellow man and woman!
Swear- to make this the best day of the rest of your life, because none of us are guaranteed or promised tomorrow.
Steal- a little time each day to help a friend or stranger along their way, and don’t expect anything in return.
Lie- tonight when you lie down, thank God that we live on the greatest nation on the face of the earth!
Thank You
J.B. Gaskins
423-713-6054
JB.gaskins1958@gmail.com