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“Dabo” this and a “Dabo” that

QIC: Whittler
Date: 01/09/2019
PAX: Candu, Fabio, Fissure, Geek Squad, Loan Shark, Mr. Clean, Prosciutto, The Count (Respect), FNG-Magnum, FNG-She Shed, FNG-U-Turn
AO: Lions Den

Conditions

Cool as the other side of the pillow.  38 degrees

The Disclaimer

Properly disclaimed since 23% of the attendants were new.  Also disclaimed that I am not a Clemson grad.

COP

Began with a nice mosey lap, stopping every 100m to do 4x4s (5, 4, 3, 2 reps)
4×4 x 1
Slow single count SSH x 16
3rd grade exercises x 16
Windmills x 8
The Dabo (pelvic thrust) x 16
Sabans (slow bend over stretch) x 8
SSH medium speed x 16
Arm circles both directions x 16
Seal clap x 16
Moroccan night club x 8
Prosciutto’s Gold Chain x 16
SSH fast x 16
Plank x 16
Mountain climber x 16
Plank Jack x 16

The Thang

Given the events earlier in the week, I felt it necessary to pay homage to William Christopher Swinney, better known as Dabo
The DABO
D:  dips x 22 IC (44 total)
step up the stairs
A:  ATMs – 16 shoulder taps, 14 slow merkins, 14 fast merkins (44 total without stopping)
Step up the stairs
B:  Bar hang with pull ups x 2 rounds
Step up the stairs
O:  Ollie North up the stairs (partner carry)
Each pax took their own step and did Alligator merkins over about 20 yards
Back to the track for mosey, stopping at West End for Plank Compass and the East end for Ring of Fire with Flutter Kicks
MoM
Dr. W x 5
LBCs x 20
Pretzel Crunch x 8 each leg
Hollywood x 8 each side
Plank x 5
Pickle Pounders (or the Rammer Jammer) x 8

COT

Regardless of school affiliation, I think we can all learn something from Dabo.  In the midst of all the hoopla and excitement surrounding winning his second “Natty” in 3 years, Dabo took time in his post game interview to give credit where credit was really due:  to Jesus.  He was asked about the “joy of the moment” and he responded by stating that “joy comes from focusing on Jesus rather than yourself” and “it’s simply the grace of the good Lord to allow us to experience something like this.”  F3 really embodies this idea on focusing on someone other than yourself and if Dabo can do it on a stage like that, with millions watching, we should be able to do it in our everyday lives.  The grace of our Lord gives us the ability to survive and thrive each and every day and for that we should all be thankful.

Moleskin

There was a lot of good MC this morning.  Fissure floated around on his Cloud 9, mentioning “The Natty” (which only Clemson fans seem to say).  We had a discussion about the equestrian teams of South Carolina and Auburn.  Fissure almost got abducted but was actually just helping a kid find their shoes.  We once again struggled through FNG naming. 

News

Resolution Ruck in Progress
 

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Merkin Mania & Ambitious Goals

 

QIC: threeskin
Date: 01/08/2019
PAX: Back Pew, Candu, Deep End, Dirk, Fabio, Free Candy, Goose, Hobo, Iron Butt, Moondance, FNG-Pink Panther, Protractor, Ringwald, Roadhouse, Sidekick, Skitch, Sunshine, Venus, VSquared, Whittler
AO: Hill City

Warm for January, still damp….

The Disclaimer: we had an FNG so we covered all the bases.

COP – in sets of 10

Mosey to the Great Hall
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
Imperial Squat Walkers
SSHs
Mosey to the Stage

The Thang

Merkin Mania – Time to get better, faster, stronger!
10 Incline Merkins IC
Run/Sprint to the fountain on the circle path – trot back to the stage on the other half of the circle
Special Guest – Runner-Up countdowns provided by Ringwald
15 Incline Merkins IC
Run/Sprint to the fountain on the circle path in the other direction – trot back to the stage on the other half of the circle
Special Guest – Runner-Up countdowns provided by Ringwald
20 Incline Merkins IC
Run/Sprint to the fountain on the circle path – trot back to the stage on the other half of the circle
Special Guest – Runner-Up countdowns provided by Ringwald
10 Merkins IC
High Knee Skip to the fountain on the circle path in the other direction – trot back to the stage on the other half of the circle
Special Guest – Runner-Up countdowns provided by Ringwald
15 Merkins IC
High Knee Skip to the fountain on the circle path – trot back to the stage on the other half of the circle
Special Guest – Runner-Up countdowns provided by Ringwald – Iron Butt
10 Merkin IC – slow count on the down
Mosey back to the lot for Long Legged Mary
Imperial Walkers – 20 IC
Imperial Squat Walkers – 10 IC after we (I) figured them out
Reverse Pickle Pounders – 20 IC
LBCs – 20 IC
Single Legged Reverse Pickle Pounders – 10 IC
Dying Cockroach – 10 IC
Single Legged Reverse Pickle Pounders – 10 IC (other leg – to make sure we are balanced)
Ringwalds Revenge – American Hammers (a – la – bama), Flutter kicks (for Fissure)

COT

A man without AMBITION is like a bird without wings.
I encouraged everyone to create an ambitious goal for the new year beyond what their normal goals may be.  The following advice was then read.
Successful people maintain a positive focus in life no matter what is going on around them.  They stay focused on their past successes rather than their past failures, and on the next action steps they need to take to get them closer to the fulfillment of their goals rather than all the other distractions that life presents to them.
Take advantage of the Ball of Man and become a HIM.
CIRCLE OF TRUST:  Counterama to 21, Namerama without video (thanks Whittler and Ringwald), Announcearama about upcoming Qs and the Ball Of Man.
BALL OF MAN: Huddled up and closed it out.

Moleskin

Ringwald’s countdowns almost added up to the amount of SSHs we did.  
Some chatter about looking pretty while skipping, not sure that it really made any of us pretty.
I was super proud of everyone running really hard, there were a lot of winded PAX.

News

Back to the normal schedule!  Everyone get out there!!!
 

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A Little – Charles Bronson, JR

QIC: The Count
Date: 01/07/2019
PAX: Fastlane, Sidekick, Threeskin
AO: Beast Ridge (Camp Jordan)

Conditions: 43 degrees, Clear Skies, a great day to workout!

The Disclaimer: I’m not a professional. You are here on your own initiative. Push yourself and modify as necessary to avoid injury.  If you get hurt let someone know, and we will get you back to your transportation or to ER if necessary.

COP

Mosey from P/L to Field across street.  Windmill (IC) – 10, Tappy Taps (IC) – 10 Finkle Swings (OYO) 10 Ea/Leg, ladder drills Forward Sprint, Lateral High Knees, Icky Shuffle, Lateral in & out, Forward in & out.  Between each exercise PAX maneuver around 4 corner cones with side shuffle. 

The Thang

Modified the Charles Bronson into the Charles Bronson, JR. 

Starting Point – 25 Reps of each exercise, followed by AYG to next point (approx 50 yards away), proceed to third point in Bear Crawl, then mosey back to starting point and hold Al Gore until all PAX are done.

SSH, Merkins, Burpees, Jump Squats, Imperial Walkers, Mountain Climbers, Plank Jacks, Lunges.  Total of 200 Reps, 400 yards AYG, 80 yards Bear Crawl. 

Mosey across and up the street to restroom facilities for Wall Sit routine.- Muhammad Ali’s, Joe Fraziers, Overhead Press, Decline Merkins (feet up on wall). 

Mosey across street and around playground area and Soccer field back to starting point in P/L. 

Merry Go Mary’s:  4 Pax each responsible for IC 10 Reps x 2 rotations     = 160 Total Mary’s.

COT

CIRCLE OF TRUST:  Counterama, Namerama, Announcearama –  Prayers for family members and our deployed soldiers.
BALL OF MAN: Lifted up in prayer to spoken and unspoken prayers.

Moleskin

Very little Mumble Chatter (Good Stuff), that is until we had to Bear Crawl in the mud!! Everyone was working hard, breathing hard, making it worth the early morning wake up!       

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CSAUP 01 – The Inaugural “Tuff Muff”

QIC: Ohms, Picasso, Prosciutto
Date: 01/05/2019
PAX: Candu, Care Bear, Cowbell, Deep End, Dirk, Ducktales, FNG-Uncle Fester, Fissure, Free Candy, Goose, Iron Butt (Respect), Jambo (Willy Loman), Laces Out (Respect), Milkman, Moondance, Mr. Clean, Ohms, Picasso, Prosciutto, Ringwald, Roadhouse, Shatner, Skitch, The Count (Respect), VSquared
AO: Lions Den, Landfill, Hill City

Conditions

Got colder as the morning went on. Started out temps hovering around 40 degrees – by mid-morning temps were in mid 30s with windy conditions by the river. The joys of a 3 hour and 45 minute event

The Disclaimer

Delivered three times

Lions Den (Ohms Q)

COP

– Quad Stretches Right Leg x 10 IC
– Quad Stretched Left Leg x 10 IC
– Finkle Swings x 15 IC
– Windmills x 15 IC
– Cotton Pickers x 15 IC
– Willie Mays Hays x 15 IC

The Thang

Round 1 (Cardio)
– SSH x 20 IC
– High Knees x 15 IC
– Wide High Knees x 15 IC
– SSH x 20 IC
– Ass Kickers x 15 IC
– Imperial Walkers x 15 IC
– SSH x 20 IC
– Squat x 15 IC
– Lunge x 15 IC
– SSH x 20 IC
– Slow jog around the track
Round 2 (Infinity Plank)
– Plank x 10 IC
– Merkins x 10 IC
– Plank x 10 IC
– Carolina Dry Dock x 10 IC
– Plank x 10 IC
– Mountain Climbers x 10 IC
– Plank x 10 IC
– Makhtar NDiaye x 10 IC
– Slow jog around the track
Round 3 (Shoulder Blaster)
– LAC (FWD) x 10 IC
– LAC (REV) x 10 IC
– Cherry Pickers x 10 IC
– Chinooks x 10 IC
– Cherry Pickers x 10 IC
– Shoulder Press x 10 IC
– Moroccan Night Club x 10 IC

*Endex ~0600 – Mosey to Hill City

Landfill (Prosciutto Q)

After the disclaimer, it was decided that instead of yelling “Halt!” at the end of cadence exercises, Pax would yell “Muff!”

COP

Quick warm-up; no waiting – no stopping in between exercises
SSH x 10 IC
Mtn Climbers x 10 IC
ST Merkins x 10 IC
CDD x 10 IC
Alternating Shoulder Taps x 10 IC
10-down
SSH x 10 IC
High Knees x 10 IC
Lunges x 10 IC
Wide High Knees x 10 IC
Smurf Jacks x 10 IC
10-down
Toe Merkins x 10 IC
Prisoner Squats x 10 IC
Jump Squats x 10 IC
Toe Merkins x 10 IC
10-down
Imperial Walker x 10 IC
Pistol LBC x 10 IC
American Hammer x 10 IC
Dolly x 10 IC
Flutter Kicks x 10 IC
10-down
Elbow Plank x 10 IC
High Plank & Hold Knee to chest (L/R) x 10 IC
High Plank & Kick-out (L/R) x 10 IC
High Plank with Moon Gods (L/R) x 10 IC
Peter Parkers x 10 IC
10-down
**Mosey to the rock pile for two small dwaynes**

The Thang

 
Steam Engine’s “Wall Blaster”
Wall sit w/ Muhammad Ali x 15 IC
Wall sit w/ Joe Frazier x 15 IC
Wall sit w/ Push Press x 15 IC
Wall sit w/ Side Raises x 15 IC
Wall sit w/ Bus Driver x 15 IC
Rinse & Repeat with little dwayne’s
Air Chair & 1 round of “Prosciutto’s Gold Chain” (just because) x 20 IC
*Mosey over to the little hill
Death Crawl
3 Merkins at every Cone; Bear crawl cone to cone
*Mosey to pavillion
Block Party
(1:2 exercise ratio with coupons)
1 merkin on rock – 2 rock curls
2 merkins on rock – 4 rock curls
3 merkins on rock – 6 rock curls
4 merkins on rock – 8 rock curls
5 merkins on rock – 10 rock curls
-10 count-
5 merkins on rock – 10 rock curls
4 merkins on rock – 8 rock curls
3 merkins on rock – 6 rock curls
2 merkins on rock – 4 rock curls
1 merkin on rock – 2 rock curls
-10 count-
1 merkin on rock – 2 shoulder press
2 merkins on rock – 4 shoulder presses
3 merkins on rock – 6 shoulder presses
4 merkins on rock – 8 shoulder presses
5 merkins on rock – 10 shoulder presses
Wheel of Merkin x 3
Grave Diggers Wheel of Nolan Ryan’s – L/R
Incline/Decline/Dip routine – each to 10 IC – 3 rounds
6MOM
War Hammer (WWII Situp & American Hammer) – 1:4 ratio
*Endex ~0800 – Mosey to Hill City

Hill City (Picasso Q)

COP

Calf Raises x 10 IC
Baby Arm Circles x 10, Reverse IC
Calf Stretches x 20 seconds IC
Parker Peters x 10 IC
Quad Stretches x 10 IC
Downward Dog x 10 IC
Cobra Pose x 10 IC
Back Stretch x 10 IC
Stuck Windmills x 10, Swap

The Thang

Whole Lotta Rosie
“Fourt’two thirt’nine fiftysix, You could say she’s got it all”
42 – LBCs
36 – Big Boy Situps
59 – Flutter Kicks
Thunder Struck
“I was caught, In the middle of a railroad track, I looked round, And I knew there was no turning back”
20 Merkins
45 seconds Plank
15 Merkins
30 seconds Plank
10 Merkins
15 seconds Plank
“Beating in my heart, The thunder of guns, Tore me apart”
Let There Be Rock
“In the beginning, Back in nineteen fifty-five, Man didn’t know about a rock ‘n’ roll show, And all that jive”
5 Rock Squats IC
10 Rock Chest Press IC
15 Rock Curls IC
20 Rock Rows IC
It’s a Long Way to the Top (If You Wanna Rock ‘N’ Roll)
“I tell you folks, It’s harder than it looks, It’s a long way to the top, If you wanna rock ‘n’ roll, It’s a long way to the top, If you wanna rock ‘n’ roll”
Partner Rock Toss Up Mt Midoriyama [aka Daisy Chain] x 2
Stiff Upper Lip
“I keep a stiff upper lip, And I shoot from the hip, I keep a stiff upper lip, And I shoot, and I shoot, Shoot from the hip, Yeah, I shoot from the hip
Left Side Plank x 20 IC
Right Side Plank x 20 IC
Willy Mays Hays x 20 IC
Glute Bridges x 20 IC
Pickle Pounders x 20 IC
Hells Bells
“Hell’s bells, Yeah, hell’s bells, You got me ringing hell’s bells, My temperature’s high, hell’s bells”
All PAX hold Plank while one PAX at a time runs to the Drum Jungle and rings the bell. The faster each PAX runs and rings the bell, the faster we get done.
Drum Jungle will be about 100 yards away
Have a Drink on Me
“So don’t worry about tomorrow, Take it today, Forget about the check, We’ll get hell to pay, Have a drink on me”
DONE – TUFF MUFF 2019 in the books

COT

CSAUP 01 dedicated to Best-in-Show’s Dad who suffered a major stroke the morning of the event. Prayers go out to him and his family during this very trying time.

Moleskin

  • T-Claps to the guys who conquered the full Muff: Deep End, Mr. Clean, Picasso, Skitch, Ducktales, VSquared, Prosciutto, Fissure, Ohms, FNG-Uncle Fester, The Count
  • T-Claps to those who conquered the half-muff (Hill City to Coolidge): Ringwald, Laces Out
  • When you name an event like the “Tuff Muff” – the mumble chatter takes care of itself
  • Yelling “Muff!” instead of “Halt!” never gets old. Never.
  • Draw string bags aren’t the most comfortable running bags
  • Free Candy might be the most considerate dude ever – he brought water and poured it in individual cups for the CSAUP’rs and also offered some honeybuns to replenish electrolytes calories; What a guy!
  • Landfill dog-walker joined in on some dip action with dog on leash (Cade); said he knew a guy in F3 — yep! we all do 🙂
  • Let’s just say, we are glad the facilities at the Landfill were open today – What say you Fissure?!
  • Whole lotta Rosie might be tough to remember the measurements, but it sure isn’t tough to talk about that Rosie in the context of the Tuff Muff.
  • Whiskey in a plastic container looks like urine
    • Further, whiskey shot(s) after a CSAUP are now a staple (Thanks Picasso!)
  • Coolidge passerby who took photo at the end wearing Vancouver Canucks toboggan doesn’t watch hockey; but he took our photo so that’s awesome
  • Picasso loves AC/DC and is creative
  • Picasso drinks Kale Tonic medicinal tea after getting Muff’d; meanwhile, Ohms drinks whiskey laden coffee at a restaurant that doesn’t serve alcohol. It’s “Legal”.

News

 

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Abscess Q At The Battery

QIC: Abscess
Date: 01/05/2019
PAX: FNG-Amnesia(Respect), Bubbles (Respect), Deep Dish, Fastlane, Mrs. Baker (Respect), 9-Volt (Respect), FNG-Overboard, Rug Doctor (Respect), Sidewinder (Respect), Threeskin, WuzntMe
AO: The Battery

Conditions: Sunny and cold but at least it isn’t raining.

The Disclaimer: I am not a professional, work out at your own level of fitness, be safe, and let us know if you need help.

COP

  1. SSH IC x 20
  2. Burpees x 2 OYO
  3. Little Baby Arm Circles IC x 15
  4. Burpees x 4 OYO
  5. Imperial Squat Walkers IC x 20
  6. Burpees x 6 OYO
  7. Cherry Pickers IC x 20
  8. Burpees x 8 OYO

Mosey to bottom of Hell Hill

The Thang

Escalator:

  1. Burpees x 10 OYO – Run up hill.
  2. Burpees x 10 OYO – Squat Jumps x 20 OYO – Run up hill.
  3. Burpees x 10 OYO – Squat Jumps x 20 OYO  – Merkins x 30 OYO – Run up hill.
  4. Burpees x 10 OYO – Squat Jumps x 20 OYO – Merkins x 30 OYO – 40 Squats Run to top of hill.

She Hates Me:
Alternating Leg Lunges x 10 OYO – Burpees x 10 OYO – Merkins x 10 OYO – Run 50 yards. Repeat 3 times.
Bo Knows – With Partner:
Wall Sits/High Knees With Burpees for 1 Minute Intervals
Mosey Back To Flag
Mary:

  1. Hello Dollys IC x 20
  2. Dead Bugs IC x 20
  3. Sun Dials IC x 20
  4. Peter Parkers IC x 20

COT

CIRCLE OF TRUST: Abscess gave a great talk about leading from the front, holding each other accountable, and persevering.
BALL OF MAN: Continue to pray for Fastlane’s Mother-In-Law and their family during the period of healing and transition.

Moleskin

Not a lot of Mumble-Chatter, just heavy breathing.

News

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

 

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“32 and Counting”

QIC: Laces Out (Respect)
Date: 01/03/2019
PAX: Black Hat, Candu, Care Bear, The Count (Respect), Deep End, Dirk, Fabio, Geyser, Hobo, Iron Butt (Respect), Moondance, Ringwald, Roadhouse (Respect), Skitch, Speed Bump, VSquared
AO: Hill City

Conditions 48 degrees and raining (you only get wet once!)

The Disclaimer given

COP: YHC is celebrating 32 years of marriage today, so the number 32 will come up often and all morning. See 15 different exercises below x 32 total reps each

Mosey to warmup at The Great Hall
12 SSH IC (1st), 16 Finkle Swings with partner each leg (2nd), 10 SSH IC, 12 Merkins IC (3rd), 32 Squats IC (4th), 16 LBAC each way (5th), 12 Imperial Walkers IC (6th), 10 SSH IC
Gave Ringwald authority of choice (Over or Under) who chose “Over,” so we will do The Thang OVER the Walking Bridge

The Thang

Mumble Chatter on way to Walking Bridge
32 of each exercise as we mosey across bridge, stopping along the way
Start of Bridge: 12 Burpees OYO (7th), 10 Merkins IC, 10 Imperial Walkers IC
Mosey 1/4 of way: 16 Lunges IC (8th), 10 Merkins IC, 10 Imperial Walkers IC
Mosey 1/2 of way: 12 Freddy Mercury IC (9th), 10 Burpees OYO, 12 Incline Merkins IC (10th), 12 Plank jacks (11th)
Mosey ¾ of way: 12 LBCs IC (12th), 10 Freddy Mercury IC, 10 Incline Merkins IC, 10 Plank Jacks IC
Mosey to end by Ice Cream Show: 20 LBCs IC, 10 Freddy Mercury IC, 10 Incline Merkins IC 10, Plank Jacks IC, 10 Burpees OYO
Mosey 1/2 of way: 16 Shinooks IC (13th), 16 Shoulder Press IC (14th), 16 Smurf Jacks IC (15th)
Mosey to end: 16 Shinooks IC, 16 Shoulder Press IC, 16 Smurf Jacks IC
Mosey back to Blue Rhino

COT

Countarama-17! Not bad for rainy day!
Namearama
Devo-32 years of marriage has taken lots of commitment, work and discipline. Allyson has loved me and we have stayed faithful to one another all these years. I am still however working on things daily. Focused this last year on being attentive (listening, focusing on her), being responsive (responding to the things she says and does) and emotionally connected (being present, connected to her in every way). Ephesians 5:25 “Husbands love your wives as Christ loved the church and gave himself up for her.” This is our challenge as husbands that we must do! This is your challenge this year!
Prayer Requests and Pray

 

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New Year’s Day 2019

QIC: Co-Q (Fissure & Prosciutto)

Date: 01/01/2019

PAX: 9-Volt (Respect), Care Bear, Coin Purse, Cowbell, Deep End, Early Bird, Fabio, Fastlane, Fissure, Free Candy, Geek Squad, Gisele, FNG-Hector (Cesar Nicole), FNG-Hobo (TJ Mitchell), Jabooti, FNG-Loan Shark (Craig Smith), Milkman, Ohms, Picasso, Poacher, Prosciutto, Rug Doctor (Respect), Skitch, VSquared, Venus, Wuzntme

AO: The Landfill

Conditions

Lots of fog. Lots of humidity. Mid-50s. Gates closed, but no one cared. Got better anyways. Red Bank Po-Po showed up at 7:15am. Glad they have 7am on the sign…

The Disclaimer

This is F3.  I am not a professional.  You came here freely.  Push yourself don’t hurt yourself.

COP

SSH x 20 IC
Imperial Walkers x 15 IC
Windmills x 10 IC
SSH x 20 IC
Slow n Low Merkins x 10 IC
Slow n Low Werkins x 5 IC
8-Count Body Builders x 10 IC

Mosey to bottom parking lot by dog park

Carolina Dry Docks x 10 IC
Little Baby Arm Circles x 15 IC then reverse
Shoulder Press x 15 IC
Seal Claps x 15 IC

Mosey to Middle parking lot

Slow n Low Squats x 10 IC
Lunges x 10 IC
Flutterkicks x 25 IC
Little baby crunch x 25 IC

SSH x 10 normal pace, x 10 quick, x 10 quicker

The Thang

(Prosciutto takes hand-off from Fissure)

Given the large number of PAX today, Pro asked for the group to form two “flights” at the bottom of the very large hill.

1) BIG HILL RUN

Each flight would run up the hill. At the top, any ‘hands on knees’ from any pax would result in a burpee penalty.

Two runs, and 5 burpees total completed.

2) Wheel of Merkin (3 revolutions)

3) Partner Work

A DORA is a great exercise routine, but sometimes both partners do not do equal reps. So, call this an accountability Dora, if you will. Both PAX complete the same number of reps each to a total number.

Mosey to the rock pile along the uphill road, form two lines 2 by 2.  The man across from you is your partner. Partner 1 – grab a rock.

Instead of a Dora, this is a stationary partner exercise with three exercises. While P1 is performing 25 reps of the called exercise P2 will perform another exercise AMRAP until P1 is complete.  P1 hands rock to P2, P2 completes exercise for 25 reps and P1 completes exercise AMRAP. 3 rounds completed of 50 total reps each  per partner

Round 1:
Squat with Rock / SSH; complete 50 reps each PAX

Round 2:
Curl with Rock / Lunge; complete 50 reps each PAX

Round 3:
Tricep Extension / SSH; complete 50 reps each PAX

**Run up park road until you see the speed bumps on the hill and cones

4) The Beast

The Beast (6 exercises repped 6x with sprints in between each cone; 6 exercises per cone) aka “Mark of the Beast”. Round assignments as follows:

1. Jump Squat
2. Wide Merkins
3. Parker Peter
4. Jump Lunge
5. Smurf Jacks
*6. Out of time…

Baton passed back to Fissure for a few minutes of Mary

Flutterkicks x 19 IC
Heel touches x 19 IC
LBC’s x 19 IC
American Hammers x 19 IC

COT

(Prosciutto): I generally struggle with New Year’s resolutions. Instead, I feel a year-in-review works better. Goals are a great thing, if you you’re a “goal person” that can take assessment and track progress of that. Truth of the matter is, most people aren’t dedicated enough to track that progress.

Besides, if the goal matters that much to you, why wait? What are you waiting for? Start now. Don’t just wait for a date on the gregorian calendar which is “fictitional” at-best (I know-I know— the word might not be “fictional”; see Moleskin).

So, a year-in-review is a great way to come up with what you’re going to do next.   What worked? What didn’t? What can be better? That’s how I go about my next step. How I think about my goals. You should, too.

Moleskin

  • Three FNGs takes hard work and determination when the naming comes. New Years eve made everyone brain-dead this morning
  • Props to Venus for coming out, even though he was sick with mucous.
  • Cleveland guys clown-car’d; nice effort
  • Picasso has almost more goals than we had in Pax count for 2019 – well done – large aspirations
  • “Fictitional” isn’t a word (yet), just ask Whittler and Fissure who laugh/point fingers at you when you mess up fancy vocabs; not funny guys – #feelingsHurt #sadPanda

News

  1. Saturday 01/05 – Cleveland Q-School at The Battery is going to be lit! Abcess will be there to show you the ropes
  2. Also, Saturday 01/05 – Chattanooga Inaugural CSAUP born out of stupid male testosterone and challenges to better the TEAM!

 

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Rise & Shine

QIC: Co-Q (Fissure & Ohms)
Date: 01/02/2019
PAX: Ducktales, Fissure, Geek Squad, Loan Shark, Ohms, Picasso, Sunburn, The Count (Respect), Whittler
AO: Lions Den

Conditions

Mid 40’s and dry

The Disclaimer

Given quickly before the slaughter

COP

Fissure was blessed to be able to administer the warm-up Q portion of this workout.  The Pax were blessed to receive the Slaughter Starter.
10 burpees
9 squats
8 burpees
7 squats
6 burpees
5 squats
4 burpees
3 squats
2 burpees
1 squat
10 burpees
SSH x 15 IC
Windmills x 10 IC
Imperial Walkers x 15 IC
SSH x 15 IC
Butt kickers x 15 IC
High knees x 15 IC
Willy Mays Hays x 10 IC
3rd grade exercises x 10 IC
SSH x 20 IC
Baton passed to Ohms for the fun part

The Thang

Now that we were all nice and warm…it was time to get started.

ALARM 1
Bicep Curls (Arms) x 25 IC
Squats (Legs) x 25 IC
LBCs (Abs) x 25 IC
Run 100m, Merkins x 12 IC (Rinse and Repeat x 4)
ALARM 2
Overhead Press (Arms) x 25 IC
Calf Raises (Legs) x 25 IC
Flutter Kicks (Abs) x 25 IC
Run 100m, Mountain Climbers x 12 IC (Rinse and Repeat x 4)
ALARM 3
Tricep Extention (Arms) x 12 IC
Coupon Swings (Arms) x 13 OYO
Al Gore (Legs) x 25 IC
Freddie Mercury (Abs) x 25 IC
Run 100m, Makhtar Ndiaye x 12 IC (Rinse and Repeat x 4)

Moleskin

A couple vocal pax weren’t too jazzed about the slaughter starter.  Chatter (whining) about it not being warmup-y. Mumble Chatter was weak this morning…something about everyone being too out of breath. Seems to be much quieter in the Gloom when Prosciutto is not present.  Loan Shark came right back after his first post at Landfill on New Years Day.  This time, though, he managed to bring one good shoe and his mother-in-laws shoe.  So he worked out in his house shoes.

News

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

Posted on

Out with the old….with the old…



QIC: Best In Show
Date: 12/31/2018
PAX: Back Pew, Bumblebee (Willy Loman),Care Bear, The Count (Respect),  Ducktales, Fissure, Goose, Jabooti, Ohms, Prosciutto, Ringwald, Sunburn (Respect), Whittler
AO: Hill City

Conditions

Low 50’s with a light mist, nice for the last day of December

The Disclaimer

Pretty sure I did this…if not consider this a retroactive disclamer

COP

Since YHC just celebrated his 54th, seemed appropriate to open with 55 SSH. Followed by a short mosey.
It was great to have 2 other Pax over 50!

The Thang

Ran under the bridge for some shelter and to be near the Dwaynes  that would be required later…the goal of the Q was to break the (unofficial) record of number of exercises in a 45 minute post. According to the historian Prosciutto that number was oddly enough 54…
And so it began
IMPERIAL WALKER 12 IC
WINDMILLS 12 IC
3rd GRADE EX 12 IC
FORWARD FOLD 10 CT
PLANK 10 CT
FORWARD FOLD 10 CT
LBAC 10 IC
RLBAC 10 IC
CHINNOK 10 IC
REV CHINNOK 10 IC
MNC 10 IC
MERKIN 10 IC
At this point everyone was instructed to grab a Dwayne for the next round . It should be noted that Care Bear had what could be described as a small boulder.
PUsh Press 10 sc, Curl 10 sc, Overhead Tri Extensions, 10 sc, BOR 10 sc, Front Raises 10 sc, Overhead Press 10 sc, Upright Row 10 sc, St Bernard Squats, 10sc
Dropped the Dwayne’s and continued;
Merkin 10 IC
Plank 10 ct
Annie R/L 10 ct
Plank Jack 10 IC
Plank March 10 IC
Mtn Climb 10 IC
Shoulder Taps 10 IC
Ab Time;
LBC
RLBC
Flutter Kicks 12 IC
Freddie Mercury 10 IC
Drag Queen Dolly 10 IC
Repeat the Dwayne sequence above at this point, then more abs;
American Hammer 10 IC
Drag Queen Dolly 20 IC
Rosalita 10 IC
St Bernard Squuat 12 SC
Repeat the Dwayne sequence again, really wanted to blast the guns! Then some more abs;
American Hammer 10 IC
Freddie Mercury 10 IC
Flutter Kicks 10 IC
LBC 10 IC
Drag Queen Dolly 10 IC
Cocoon Crunch 10 IC
time was running out so a short mosey back to the start, finished it off with 5 surprise Burpees!
61 exercises completed, if moseys are included we can state 63 as the new record! (Thanks Ohms!)

COT

I had a goal for the Pax to break the record and as a team we succeed. All the HIM present will be part of this record until it falls. Goals are a common theme at this time of year. We need goals in life, family, business. In order for us to know we are successes must have a goal that lets us know we are striving for everyday. F3 has been a big impact on my life, I am proud to call you all my friends as I continue to work on my goals this next  year.
We welcomes a new Pax that has relocated to Chattanooga from F3 Waynesville. He is the HIM formerly known as Sunshine, since we have a Sunshine already, he will henceforth be known as Sunburn of F3 Chattanooga! Welcome Brother!
Also our visitor Bumblebee has an opportunity to relocate to Chattanooga as well, hopefully we will be seeing him again!

News

Back to normal AO schedules beginning Thursday.
 

Posted on

Prepping for the New Year

QIC: VSquared
Date: 12/29/2018
PAX: Back Pew, Bumble Bee (Willie Loman), Cowbell, Deep End, Fly-By, Free Candy, Iron Butt, Prosciutto, Skitch, Venus
AO: Landfill

Conditions: Cool and damp

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

    1. Side Straddle Hop x20 (in cadence)
    1. Mini Side Staddle Hop x20 (in cadence)
    1. Plank Jacks x20 (in cadence)
    1. Arms up keep em’ up!
        1. Little Arm Circles forward x10
      1. Little Arm Circles backward x10
  1. Mosey to the bottom gate then back up to playground (“not all the way to the top!”)

The Thang:

x3 mini workouts/runs: Mini CSAUP:
Circle of Up!

      1. Form a Circle that stays in the same order every time.
      1. Mini Workout #1 covering below exercises in cadence while one man does x10 pull ups then the next in the circle goes until all workout pieces are complete. (note that the actual number of exercises were modified according to the
          1. 20 Squats
          1. 15 second Plank
          1. 25 LBCs
          1. 35 Side Straddle Hop
          1. 15 Lunges each leg
          1. 25 second Wall/Pole Sit
          1. 10 Big Boy Sit Ups
          1. 10 Butt Kickers in place
          1. 5 ‘Mericans
        1. Mosey to hill below large pavilion and jailbreak uphill, then mosey back to playground via sidewalk.
      1. Mini Workout #2 below exercises while continuing the Circle of Ups from where we last left off.
          1. 15 Squats
          1. 40 second Plank
          1. 30 LBCs
          1. 50 Side Straddle Hop
          1. 10 Lunges each leg
          1. 35 second Wall/Pole Sit
          1. 30 Big Boy Sit Ups
          1. 25 Butt Kickers in place
          1. 10 ‘Mericans
        1. Mosey to hill below large pavilion and jailbreak uphill, then mosey back to playground via sidewalk.
      1. Mini Workout #3 below exercises while continuing the Circle of Ups from where we last left off.
          1. 25 Squats
          1. 60 second Plank
          1. 35 LBCs (my phone died, not from lack of charging the night before, from cold this point, so we skipped the butt kickers this round)
          1. 55 Side Straddle Hop
          1. 30 Lunges each leg
          1. 45 second Wall/Pole Sit
          1. 40 Big Boy Sit Ups
          1. 10 ‘Mericans
        1. Mosey in little sidewalk circle back to the playground, go down the slide, then up to the large pavilion.
    1. Circle of Mary, in which 10 different HIM called out core based exercises, including some one-armed pickle pounders, to finish off our Mini CSAUP!

COT

Here is the original devotional from Paul David Tripp that I based my words on – enjoy it, and remember Sacrifice, Honesty, Glory.

“Celebrate Christmas Every Day

I love Christmas Day.

I love unwrapping gifts, listening to music, eating food, and watching our traditional family movies and shows.

Most importantly, we should love Christmas Day because it celebrates the birth of our Lord and Savior.

But what will you do with the Christmas story until next year?

Christmas Day cannot merely be a once-in-a-calendar-year celebration. I love the annual tradition, but every day we must work to remind ourselves of the stunningly magnificent truths of the birth of Jesus.

So, here are three themes that summarize the Christmas story that you can carry with you every day of the year until next Advent season begins:

Sacrifice

When you think of the baby in the manger, you have to remind yourself that the baby Jesus came to do one thing: he came to die. And leading to that ultimate sacrifice, everything in his life would be marked by sacrifice.

Just think of the body of that newborn infant, being made uncomfortable by the rough pieces of straw. Even that sacrifice is amazing – that the Creator of all things would be willing to leave the comforts of Heaven and sacrifice physically, emotionally, and spiritually.

Why would Christ go to such an extent to help us? Because he loved us, and there was no other way.

Honesty

The Christmas story confronts our delusion that we’re spiritually in the right place or that we can manage our sin. If we were spiritually right with God or could manage our sin, Jesus would have never needed to go this extent.

As much as the birth of Jesus is a celebratory story, it’s also a profoundly humbling story. God did this radical thing in love because we’re such a mess and so terribly broken.

Every day, we need to remember that his act of rescue was motivated not by what he saw in us but by what was inside of him. We were unwilling, full of ourselves, and wanting our own way.

You have to remind yourself to be honest about what the story tells you about you.

Glory

What could be more glorious than the power and authority of God, as demonstrated by this story? Centuries earlier, after Adam and Eve had separated themselves in rebellion, God promised that he would reconcile himself to man once and for all.

For thousands of years, he neither forgot nor turned from that promise. He didn’t grow weary, nor would he be distracted. He made a promise and controlled the events of history (large and small) so that at just the right moment, Jesus Christ would come and fulfill what he had promised.

Think of the authority and power you would have to have to control all the situations, locations, and relationships to guarantee that Jesus would come at the precise moment and do what he was appointed to do!

We just can’t wrap our finite brains around it, but we should try to remind ourselves of his glory and power and authority every day.

Until Next Year…

So today, enjoy your new gifts. Make the most of that leftover dinner. Spend time with your loved ones and get excited about making next year’s Christmas celebration bigger and better.

But every day until then, remind yourself of the sacrifice of Christ, what it tells you about your spiritual condition, and the glory, power, and authority of your Heavenly Father who loves you and controls your life for his glory and your good!

God bless

Paul David Tripp” (brought to you by VSquared)

Moleskin

Prosciutto would like to note that we only did 36 Big Boy Situps in the 3rd Mini Workout, and Iron Butt wants to pass on the wisdom to never trust a Presbyterian when they say a workout doesn’t contain much running (It was more of a relative statement …). Cheers!

News

CSAUP – January 5th starting at The Lions Den (Red Bank High School) at 0530:

  • 45-minute bootcamp at Lions Den, then Mosey to the Landfill (4 Miles, White Oak Park);
  • 1-hour bootcamp at Landfill from 0700 – 0800 (as regular, so feel free to just join us for that part), then mosey to Hill City (3 Miles, Coolidge Park);
  • 45-minute bootcamp at Hill City (then I’m sure Ohms & Picasso will run more after that, lol)
  • Finish out the morning at Longhorn for Breakfast together!