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Hell Hill, CMUS, and Early Morning Date With Sally

QIC: Rug Doctor (Respect)
Date: 12/29/2018
PAX: Bubbles (Respect), Deep Dish, Fast Lane, Fissure, 9 Volt (Respect), Rhythm, WuzntMe
AO: The Battery

Conditions

Damp, foggy, and 39F.

The Disclaimer

I am not a professional.  Modify if necessary but push yourself.  If you’re injured we’ll get you to Tennova or another area hospital.

COP

Mosey to the Pavillion Parking Lot “Hallelujah Style”

  • Side Straddle Hop x 15 IC
  • Don Quixote x 15 IC
  • Side Straddle Hop x 15 IC
  • Monkey Humpers x 15 IC
  • Side Straddle Hop x 15 IC
  • Alternating Shoulder Taps x 15 IC
  • Side Straddle Hop x 15 IC
  • Mountain Climbers x 15 IC
  • Side Straddle Hop x 15 IC
  • Mosey to Pavillion Hallelujah Style
  • Dips x 15 IC

The Thang

Mosey to the bottom of Hell Hill “Hallelujah Style” to climb Everest

  • Lunge, squat, step to the flat area at the top of the hill.  For those ambitious enough to finish before the rest of the PAX hold a plank

Mosey down to CMU collection area at the beginning of the Greenway and select a Battle Buddy.

  • Each two-man team alternates moseying with CMU changing out at each lamp post until reaching lamp post number eleven.
  • Alternating with our partner, the PAX did one Merkin or one curl with the CMU.  Lamp post number two, two Merkins, two curls, etc. until reaching eleven Merkins, and eleven curls with the CMU.
  • Once completed, the PAX started the circuit again moseying between the lamp post and exchanging the CMU at each stop.  At lamp post one, the PAX performed one burpee and one overhead press with the CMU.  At the second lamp post, the PAX performed two burpees and whoever had the CMU performed two overhead presses.

PAX Farmer Carried the CMU’s to Sidewinders truck and loaded into the bed the Moseyed “Hallelujah Style” to the Pavillion.

  • Elbow planks to plank to the beautiful melody of Moby’s Flower Song “Sally”.
  • Captain Thors 1:4 Ratio of Big Boy Situps to American Hammers. OYO x 20.

COT

New Year’s Resolutions suck.  Daily progressive commitment and improvement are better than postponed perfection.  Don’t wait for some magical date on a calendar to start making yourself better.  Take baby steps now and the results care of themselves.  It’s a marathon, not a sprint.
BOM: Prayers for Fastlane’s Wife’s Grandmother, those traveling for Holidays, Fissure to continue to heal, Wuzn’t Me’s family dealing with the crud going through the house.

Moleskin

I don’t think Sally is a great date.   Other than a lot of heavy breathing, mubblechatter was non-existent.

News

Abscess will conduct a Q School at The Battery on 5 January 2019.  Be there!
Convergence 31 December 2018 at Hill City 5:30 AM.
Start the New Year off right, Tag-team Q Beatdown at the Landfill at 7:00AM 1 January 2019.

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35 is a Right of Passage

QIC: Candu
Date: 12/27/1983
PAX: Ducktales, Prosciutto, Ringwald, Ohms, Venus, Goose, Sunshine, Ironbutt (respect), Skitch, VSquared, Bumblebee (Willy Loman), Beiber (Willy Loman), FNG- Floater (Lawson Armstrong), FNG-Shatner (Steve DiLorenzo)
AO: Hill City

Conditions

Warm for the end of December and drizzling in Chattanooga 2018 fashion

The Disclaimer

Disclamer disclaimed in The Passage

W/U
SSH x 20 IC
Burpees x 10 OYO
The Thang – A Right Of Passage
Mosey to Walnut Street Bridge
Burpees x 10 OYO
Mosey Across Bridge
Burpees x 5 OYO
Enter The Passage
Pair up
1 HIM bangs out 20 lateral pull-ups on the top landing while other HIM rocks a wall sit
HIMs switch places and knock it out to complete 1 set
Each pair of HIMs works their way down the landings until the PAX is complete
PAX proceeds to then jump up the passage OYO
PAX lines up at bottom of 1st street in flights
1st flight sprints to top of the street then jogs up to Walnut St bridge entrance
YHC doesn’t recall if we did any exercises there because he’s a perpetual procrastinator
PAX runs back across Walnut St bridge, looping through Coolidge
PAX stops underneath Walnut St proceeds to jail break as a group back to Blue Rhino
PAX collaborated on calling Mary until time was called

COT

YHC was grateful for seeing 35, his brother showing up (and out), and thanked his fellow PAX for helping him progress. 

Moleskin

YHC searched google for meaningful birthday sayings, only to come up with nothing
FNG Floater rocked a wife beater for the end of the workout

News

CSAUP in 2 Saturdaze
 

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Running Man

QIC: Coin Purse
Date: 12/26/2018
PAX: Candu, Ducktales, Fissure, Jabooti, Ohms, Peanuts, Sunshine
AO: Lions Den

Conditions

It was dark with lights provided by the school. Temperature was a little chilly in the 50’s

The Disclaimer

Welcome to F3, my name is Coin Purse. I’m not a professional and you’re here on your own free will. Modify if necessary and we will get you help if you need it.

COP
SSH x20
Flutter Kicks x20
SSH x20
Mountain Climbers x20
SSH x20
LAC x10
Reverse LAC x10
SSH x20

The Thang

Mosey to 4 corners of the AO

1st Stop: 40 ‘Mericans / 10 Squats

2nd Stop: 30 ‘Mericans / 20 Squats

Q got distracted by a beautifully inclined hill and 8 men stopped and did 1 set of suicides to light poles

3rd Stop: 20 ‘Mericans / 30 Squats

4th Stop: 10 ‘Mericans / 40 Squats

Wheel of ‘Mericans up to 3

More suicides in the parking lot
Mosey over to the bleachers at the football field
Box Jumps x30 / Calf Raises x 30
Finished off the workout with a round of Mary

COT
Prayers for Ohm’s and his wife as they are about to have a baby in a couple weeks.

Moleskin
There was lots of running and even more complaining about abs than expected. Q was definitely not prepared for the soreness after.

News
New Year’s Eve convergence at Hill City led by Best in Show. Candu birthday Q tomorrow at Hill city.
 

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Shoulder the Burden

QIC: Sidekick
Date: 12/24/2018
PAX: Best in Show (Respect), Fast Lane, Oscar, Peanuts, Sidekick
AO: Beast Ridge

Conditions

Damp, clear, and 34F.

The Disclaimer

I am not a professional.  Modify if necessary but push yourself.  If you’re injured we’ll get you to your car

COP

  • SSH ICX20; Good Mornings ICX15; SSH ICX15; 3rd Grade Exercises ICX15; Large Pickle Pounders ICX 10; SSH ICX10; Plank w/left leg up; right leg up; standard
  • Mosey to the big Parking lot

The Thang

Shoulder the Burden

  • PAX line up 50 yds apart
  • 1st PAX picks up the 50 lb bag of corn and runs to the next PAX.  1st PAX performs exercise, 2nd PAX picks up the corn and runs to the 3rd PAX.  This repeats until the corn reaches the last PAX. The last PAX runs the corn all the way back to the start.  This process repeats through each different exercise.
  • Exercise 1 = 25 Mercans
  • Exercise 2 = 8 Burpees
  • Exercise 3 = 30 Squats
  • Exercise 4 = 25 LBC

Mosey to the soccer field with the 2 bags of corn
Type writer circuit
PAX line up on bottom step; 15 Ircans – Box Jump up a step – 20 Dips – Box Jump up a step – 15 Decline Pickle Pounders – Box jump up a step – 30 Squats – Bear Crawl down the steps
Run a lap around the bleachers ending up on the left side of the stairs
15 Big Boy situps – Box jump up a step – 10 Bulgarian split squats each leg – Box jump up a step – 15 Incline reverse pickle punders – Box jump up a step –  15 Dercans – Bear Crawl down steps
Run a lap around the bleachers ending up on the right side of the stairs
At this point, I decided to try some Coupon box jumps, so Fastlane and I box jumped the steps carrying the corn.  Jump down each step with a deep squat on each landing
Carry the corn back to the flag
Few minutes of Mary left, so we did pretzel crunch ICX10 each leg, Dying Cockroach ICX10, and a new Best In Show original – the Drag Queen Dolly (Regualr Dolly with feet crossing in the middle) ICX10
Time

COT

Shoulder the Burden
Christmas celebrates the birth of Jesus Christ who would shoulder the burden for the sins of the world.  We at F3 strive to shoulder the burden for our friends, family and brothers.  Keeping that in mind, getting through the workout is a piece of cake.  Remember the reason for the season.

Moleskin

Pickle Pounder variants are still creepy and we all hoped no one was watching

News

Convergence next Monday at Hill City, no Hill City workout on Tuesday. 
 

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Christmas Vacation

QIC: Mr. Clean
Date: 12/24/2018
PAX: Ducktales, Radiohead, Whittler
AO: Huey

Conditions

31 degrees. Partly Cloudy.

The Disclaimer

Successfully given.

COP
SSH x20 IC
Imperial Walkers x10 IC
The following x10 IC (No Recover)
BAC
Reverse
Moroccan Night Club
Overhead Claps
Butterflies
Seal Claps
Shoulder Press
Downhill Skiers x10 IC
High Knees x10 IC

The Thang

Well, YHC thought about this workout, had so many things planned in my head, played with ideas of themes, and added an extra 15 mins to get it all in. Ironically, as we move into CHRISTmas, the Lord had other plans for my plans.

Tortoise and Hare

PAX 1 – Rucks at a fast walk
PAX 2 – Completed an exercise
Exercises were as follows in increments of 20 for a total of 200 per team
Curls
Merkins
Upright Rows

Two Steps Forward, One Step Back

5 Merkins IC
Two Light Poles Forward
5 Squats IC
Rinse and repeat with Increase 1 squat and decrease 1 Merkin
MOM

COT
Today turned into a bit of a year in review workout with YHC completing parts of my favorite Huey workouts.
Wisdom — Remember Steps Back happen especially caught up in the “traditions” of the season, but remember we can always take two forward if we focus on the true reason of the season.

Moleskin
Math is hard
Whittler is much like a hair stylist.
Kissing was discussed…

 

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Sidewinders VQ

QIC: Sidewinder (Respect)
Date: 12/22/2018
PAX: Bubbles (Respect), Deep Dish, Fast Lane, FNG-Mrs. Baker, 9 Volt (Respect), Rhythm, Rug Doctor(Respect), Sidekick, Threeskin, WuzntMe
AO: The Battery

Conditions

Damp, clear, and 34F.

The Disclaimer

I am not a professional.  Modify if necessary but push yourself.  If you’re injured we’ll get you to Tennova or another area hospital.

COP

Mosey to the Pavillion Parking Lot

  • Side Straddle Hop x 30 IC
  • Good Mornings x 25 IC
  • Forward Arm Circles x 25 IC
  • Reverse Arm Circles x 25 IC
  • Cherry Pickers x 20 IC
  • Morrocan Nightclub x 25 IC

The Thang

Mosey to the Pavillion

  • Merkins 4 Count x 20 OYO
  • Dips 4 Count x 20 OYO
  • Incline Merkins 4 Count x 15 OYO
  • Box Jumps x 20 OYO

Mosey Up Hell Hill

  • Begin at the designated line and do Squats 20 then lunge to the line across the parking lot and do 20 High Knees, lunge back to the line and do 19 and 19, 18 and 18, 17 and 17, etc.
  • Begin at the designated line and do 10 Plank Jacks and then Bear Crawl to the line across the parking lot and do 10 Starmans, lunge back to the line do 9 and 9, 8 and 8, etc.

Mosey to Tennis Court Parking Lot

  • Overhead Press with CMU x 20
  • Brick Swings with CMU x 20
  • Farmers Carry with CMU across Parking Lot
  • Imperial Walkers x 20 IC

Mosey to Pavillion Parking Lot

  • Dealers Choice Mary

COT

Make the time to get know people and the men around you.  Everyone has a story.
BOM: Prayers for Fastlane’s Grandmother, those traveling for Holidays.

Moleskin

Other than the occasional coughing, moans, and cadence, fairly quiet.

News

Abscess will conduct a Q School at The Battery on 5 January 2019.  

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40

QIC: Ohms
Date: 12/22/208
PAX: Care Bear, Coin Purse, Cowbell, Iron Butt, Jabooti, Peanuts, Prosciutto, Roadhouse, Skitch, Snowflake, Venus, Vila, FNG-Fly-By
AO: The Landfill

Conditions

Cold air, clear skies, and soggy ground

The Disclaimer

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

COP

– Imperial Walkers x 20 IC
– Windmill x 20 IC
– Cotton Pickers x 20 IC
– Willie Mays Hays x 20 IC
– LBAC x 10 IC
– LBAC (Reverse) x 10 IC
– Chinook x 10 IC
– Chinook (Reverse) x 10 IC
– Overhead Press x 20 IC
– Moroccan Night Club x 20 IC

The Thang

Four Corners
– Scissor Jacks x 10
– Smurf Jacks x 20
– Plank Jacks x 30
– Jumping Jacks x 40
– Mosey x 50 yards (Bernie, Karaoke, Side Shuffle)
– Rinse & Repeat x 4
Fourties
– Exercises (Merkins & Squats)
– 30 Merkins, 10 Squats
– Sprint up hill
– 25 Merkins, 15 Squats
– Sprint up hill
– 20 Merkins, 20 Squats
– Sprint up hill
– 15 Merkins, 25 Squats
– Sprint up hill
– 10 Merkins, 30 Squats
– Sprint up hill
– Exercises (Overhead Press & Calf Raises)
– 30 Overhead Press, 10 Calf Raises
– 20 yard sprint
– 25 Overhead Press, 15 Calf Raises
– 20 yard sprint
– 20 Overhead Press, 20 Calf Raises
– 20 yard sprint
– 15 Overhead Press, 25 Calf Raises
– 20 yard sprint
– 10 Overhead Press, 30 Calf Raises
– 20 yard sprint
– Exercises (Curls & Lunges)
– 30 Curls, 10 Lunges
– Sprint up hill
– 25 Curls, 15 Lunges
– Sprint up hill
– 20 Curls, 20 Lunges
– Sprint up hill
– 15 Curls, 25 Lunges
– Sprint up hill
– 10 Curls, 30 Lunges
– Sprint up hill
RADNOMNESS
– Mosey to bottom parking lot
– Parking lot Suicides
– Burpees x 5 OYO
– Parking lot Suicides
– Burpees x 5 OYO
– Indian Runs to top Parking Lot

Moleskin

Welcome Fly-By: He woke up this morning for an early jog, ran by our group and couldn’t help but stare at us doing squats. The form and the tightening of our glutes led him to joining us for the remainder of the workout. Great guy.

 

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Moondance VQ

QIC: Moondance
Date: 12/20/18
PAX: BlackHat, Care Bear, Dirk, Free Candy, FNG-Geyser, Goose, Iron Butt, Laces Out, Ringwald, Roadhouse, Sunshine, Threeskin, VSquared, Vila, Venus
AO: Hill City

Conditions

Mid 40s, weirdly comfortable; it rained until almost the exact moment we started.

The Disclaimer

Disclaimed. I’m not a pro despite my choice of footwear. Know your limits, push them but modify as needed.

COP

Mosey to the big track in Coolidge. 4 half laps with 6 exercises at each stop, ending at stage:
15 sprinklers
10 cotton pickers
10 slow count merkins
10 flying sun god sobriety style (aka, nancy kerrigans)
10 pickle variations ( rotate between pounders, reverse, and one legged)
10 slow count squats

The Thang

Stay at stage in Coolidge
2 sets of each of the following with a partner:
– 8 Pickle Grinders, 10 Slap 5 Merkins, 16 Lunges
Tammy Wynette (partner dips and squats to 60, swapping at 10)

Mosey to the field on the other side of the walking bridge
Drunken Spartan:
50% sprint across half the field then 5 bodybuilders OYO
Bernie Sanders to the path opposite the bridge then 5 Dr Ws OYO
50% sprint across whole field then 5 more bodybuilders OYO
Bernie Sanders back to starting point for 5 more Dr Ws OYO
Hold Al Gore taking a dump (deep) until everyone finishes

Mosey to back to parking lot for COT and BOM

COT

The theme du jour: Slow is smooth; smooth is fast.
You can’t do something fast (i.e. efficiently) until you can do it right. And you can’t do it right unless you do it slowly (i.e. carefully; mindfully, etc). Keep good form during workouts. Work efficiently in other areas of your life to maximize your time and effort. After all, “working long hours is cheating”. -Gary Keller

Moleskin

Everyone was jealous of the Q’s footwear, especially Vila.
An appropriate amount of hell was given, Sidekick.
The count’s ears should have been burning as form was emphasized though not enforced to his standards.
As always, remember to keep your knees behind your legs.

News

Keep Lexington FiA family in your hearts; a member was killed during a workout.
No Q on Christmas day.
Several pregnancies and newborns to keep in mind.
 

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A LOT of Hard Work

QIC: Ringwald
Date: 12/19/2018
PAX: Geek Squad, Mr. Clean, Ohms, Peanuts, Picasso, Prosciutto, Vila, Whittler
AO: Lion’s Den

Conditions

39 degrees. Wind was as crisp as a granny smith apple during the ripe pickin’ season.

The Disclaimer

My name is Ringwald, I am on Q but I am not a professional. You are here on your own free will, so push but modify. We will help you in any way we can if you get injured. Aye? Aye!

COP

Grass beside the track
SSH X 25 IC
Windmill X 12 IC
Cotton Pickers X 12 IC
Willie Mays Hays X 12 IC
SSH X 25 IC
Arm circles X 15 IC
Reverse arm circles X 15 IC
Moroccan Night Club X 15 IC
SSH X 25 IC
Mountain Climbers X 15 IC
Toe Tappers X 12 IC

The Thang

Parking Lot 1 – Front Lot
Broad Jump to each line of a parking spot then perform 5 squats and 5 toe merkins.
Continue until you reach the median* (see Moleskin).
Go to the next section of parking lines, and repeat but with 10 reps of each.
Parking Lot 2 – Middle School Lot

Run to first parking line, return to start and perform 1 Merkin.
Run to second parking line, return to start and perform 2 Merkins.
Rinse and repeat, increasing Merkins each time you return, until you reach the end of the lot. PAX did 10, then added a bonus one for 11.
Parking Lot 3 – Side of High School

Four Corners
100 LBCs
100 Flutter Kicks
100 Hollywoods (50 each side)
100 Confusers (TM) – all four limbs raised, lower opposite hand and leg, bring back up, repeat for other side)

COT

My company was blessed enough to volunteer at the Salvation Army gift delivery on 12/18/18. Over 4200 toys were delivered to 1500+ families. More than 200 volunteers made that happen, and it was truly an awesome sight to see. Count your blessings, don’t take them for granted, and do what you can this holiday season to help those people in need.
Mumble Chatter (Moleskin)
My brain was not working well this morning. I kept calling Broad Jumps “Box Jumps” and may have referred to the Median as “Medium”.
Every Cousin Eddie quote was successfully delivered by Geek Squad, as he had shaved his beard and worn the infamous hat in spirit. He also showed up rocking out to the Christmas tune theme song for Cousin Eddie.

 

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You are my daffodil

QIC: Whittler
Date: 12/18/2018
PAX: Back Pew, Candu, Care Bear, The Count (Respect), Flemish, Fissure, Free Candy, Geek Squad, Goose, Iron Butt (Respect), Laces Out (Respect), Moondance, Ohms, Peanuts, Peddler, Picasso, Prosciutto, Ringwald, Roadhouse (Respect),  Sidekick, Speed Bump, Sunshine, FNG-Dirk
AO: Hill City

Conditions

Crisp 30 degree weather with a touch of ice on the ground.

The Disclaimer

I already modified the workout so no modifications needed.

COP

It was explained that this would be a travelling warm up, during which time each PAX would do 365 reps for the warm up.
Mosey to Fountain
SSH x 30, Plank x 30, Merkins x 10, Shoulder taps x 10, Squats x 10 (proper form enforced), Arm circles x 15 each direction
Mosey to large parking lot
SSH x 30, Plank x 30, Mountain climber x 15, Plank Jack x 15, Windmill x 15, Willie Mays Hays x 15
Mosey to the foot of the bridge
SSH x 30, Plank x 30, Half Burps x 15, Superman x 15, Seal Claps x 15, Overhead Press x 15, Burpees x 5

The Thang

This was designed as an homage to Vila, the Q that popped my F3 cherry on 12/18/17
Dolphin and the Daffodil
Mosey to the first hump of the bridge
8-count BB x 5
Squerkin roll x 10
Imperial Walker x 30
Jog
Leg Raises x 30
Squerkin roll x 10
Squats x 30
10 count
Burpees x 5
Squerkin roll x 10
Monkey Humpers x 30
Jog to next hump
LBCs x 30
Squerkin roll x 10
Squat x 30
Mosey to parking lot
Merkin wheel x 2 rounds
Ring of Fire (flutter kicks) x 2 rounds
Pickle pounders x 15
Freddie Mercury x 15
Reverse PP x 15
Heel Touch x 15
Pretzel crunch x 10 each side
Boxjump suicides saved for another day…

COT

YHC is incredibly grateful for the men of F3 and the journey that we have been on over this last year.  I was scared to start F3.  My first few days, I was the guy who was way behind everything else.  That first workout, one year ago to the day, had me questioning my sanity.  Vila, Angus, Prosciutto, and Best In Show made it look easy.  It wasn’t easy for me and I wanted to quit.  The first day was cold and soaking wet.  But I was determined to power through and not quit.  I still struggle, as does every other man out there from time to time.  The important thing is to continue to push yourself because you are not only having a positive impact on yourself but, perhaps more importantly, you are impacting those around you more than you know.  Today, 24 of us pushed ourselves and made each other better for our efforts.  When you are considering skipping a workout “just because”, consider your brothers out there that need you out there.  
I was moved recently reading “Freed to Lead” when the discussion of the Dolphin and the Daffodil was brought up.  In short, one’s “Dolphin” is a unique and powerful skill and the “Daffodil” is the type of person that one is destined to serve with his Dolphin.  The D2X, or intersection of a man’s dolphin and his daffodil, is where a man’s mission is found and his impact is the highest.  I encourage everyone to find their own D2X.  It won’t be easy.  People will judge you.  Many might not understand you.  But all that doesn’t matter.  What does matter is the impact that you choose to have on others.  

Moleskin

We sincerely struggled to name our FNG today.  
Picasso seemed like he wanted more, going the extra mile.
The Q’s cadence was thrown off a few times because someone was counting “1-10, 1-11, 1-12…”

News

********VQ ALERT********
Moondance VQ on Thursday at Hill City.  A minimum of 25 guys can and should be there
Ringwald at the LD tomorrow
Don’t forget to continue to support Cleveland even though they are officially off the launching pad.