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24 X 2s with a guest cameo from the Great Cornholio!

QIC: Sidekick
Date: 12/8/2018
PAX: 9 Volt (Respect), Deep Dish, Fast Lane, Rhythm, Rug Doctor (Respect), Sidewinder (Respect), The Count (Respect)
AO: The Battery

Conditions

35 Degrees and Raining.  So basically about as bad as you can get, but hey the wind aint blowing.

The Disclaimer

I am not a professional.  You are here of your volition.  Modify where necessary.

COP

SSH IC X25;  Baby Arm Circles IC X10; Reverse IC X10; Seal Clap IC X10; Overhead Clap IC X10; Moroccan night club IC X10; Ray Lewis (Shoulder Press) IC X10; Good Mornings IC X12; 3rd Grade Exercises IC X12; Mosey to the tennis court parking lot; Calf Stretch 10 seconds each leg; Ircans IC X10 on parking curb; Frankenstein for 20 yds; Reach Around IC X10 – NEW EXERCISE – Hold Al Gore clap behind your back, clap in front – IC 4 count exercise.  Mosey to Pavilion.  

The Thang

24 x 2s
This is a personal pace routine that allows the PAX to push themselves forward to their limits. This is similar to an 11s routine but with more reps and therefore a much manlier musk.  Start with 22 Dercans.  Run the specified route and back. In our case today, we ran to Fast Lane’s truck ~ 80 yds each way.  Once back, 2 squats.  Run the route and back.  This completes one cycle.
Second cycle is the same but with 20 Dercans and 4 Squats.  Continue in this pattern until you have flopped the exercises.  TIP – the combined sum of the reps for the two exercises will always be 24!
This was just over a total of 3.3 miles with 142 reps of each exercise.
The Great Cornholio
We finished up with just enough time for the Great Cornholio to make an appearence.  This is also new (I believe) to F3.  If you remember Cornholio on Beavis and Butthead, he would basically pull his shirt up on his head and walk around with his hands up like the French in every major battle in history.  So, if you can imagine us walking around like that looking like we were holding something on our shoulders….. insert 50 lb bag of corn.
Two lines facing each other 15 yards apart, 4 Pax in each line, walking lunges carrying the 50 lb bag of corn.  Every PAX made the trip 3 times (had 2 bags of corn).
Mosey to the flag

COT

Praised the guys for their commitment.  Two weeks in a row with Crap for weather.  Good work being accountable to each other.   We talked about the target audience for F3, how to communicate, what to emphasize in an EH.  Good discussion

Moleskin

Morning started out with some good discussion about Fast Lane interrupting a homeless guys Happy Ending at Beast Ridge on the bear skin rug in front of the big fireplace a few months ago.  How he maintained eye contact until he nearly tripped over them before he noticed them.  This was relevant given the homeless guy in the pavilion at the battery last week.  We failed to EH him, he was a no show.
9 Volt and I had a brief discussion about the workout in which I expressed my desire to average 130 bpm for the workout.  he responded by saying “I could just tase you and it would be easier”.  I declined his suggested audible.
I was referred to as a “Evil Genius” for this workout
I may be the only person in F3 history to be both the youngest PAX and the Oldest PAX at a workout in the same year.

News

Blood drive in Cleveland this week

Upcoming Qs

The Count next Saturday
 

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Cards Anyone?

QIC: The Count
Date: 12/6/2018
PAX: Care Bear, Iron Butt, Laces Out, Moondance, Prosciutto, Ringwald, Sidekick, Speed Bump, Sunshine, VSquared, Whittler
AO: Hill City (Renaissance Park)

Conditions: 23 degrees, calm, dry (Darn Cold)

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 Renaissance Park and around path ending up in field by carousel.  SSH, Abe Vigoda, Plank Jacks, Tappy Taps, 5 Burpees. 

The Thang

Cards Anyone – Dexicon Deck of Pain (614 Reps) + 2 sprints (300 Yards) + Bear Crawl (50 Yards) = Full Body Workout!

4 stacks of cards by suit shuffled (Hearts-Cardio, Clubs-Core, Spades-Legs, Diamonds-Upper Body).  Reps and exercises based on luck of the draw.  Individual picks from one of 4 stacks and announces to group the Exercise and number of Reps (A=100, J-Q-K=25, 2-10= Card+10).  Next individual picks from next stack.  As my memory serves me:
Hearts(Cardio) – SSH (100) , 1 Suicide Sprint (100 Yards), 1 Suicide Sprint (200 Yards), Bear Crawl (50 Yards), Plank Jack (25), Burpree (25).
Clubs(Core) – SSH-(100), WWII Situp (12), High, Slow Flutter Kick (13), Oblique Crunch (15), Lil Baby Crunch (17), Luge (18), Rosalita (10), Freddie Mercury (25)
Diamonds(UpperBody) – Chuck Norris Merkins (13), Hand-Release Merkin (15), Wide-Arm Merkin (16), Derkin (17), Merkin (18), Dips (25), Merkin (25)
Spades(Legs) – Bulgarian Split Squat (12), Wojo Squat (13), Standing Lunge (15), Monkey Humper (17), Backward Lunge (18), Smurf Jack (25), Squat (25)

COT

leading from the front: Credible leaders often lead by doing! Don’t be afraid to roll your sleeves up and be humble in leadership, give your people the praise in public and criticism in private. 
 CIRCLE OF TRUST:  Counterama, Namerama, Announcearama – Prayers for family and our deployed soldiers.  For our 41st President George H.W. Bush who joins Barbara.  Pay respects for the last of a generation of patriots who went on to serve the people.
BALL OF MAN: Lifted up in prayer to spoken and unspoken prayers.

Moleskin

It was Cold yet the enthusiasm was high!  There wasn’t much Mumble Chatter, but I did observe some technique that was still not very good!  But at least I didn’t curse!!! :-0  

News

No New News items.

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Drankin’ Fourties

QIC: Ohms
Date: 12/05/2018
PAX: Candu, Ducktales, Jabooti, Mr. Clean, Peanuts, Picasso, Ringwald, The Count (RESPECT^2), Vila
AO: Lion’s Den

Conditions

Nice, cool, clear

The Disclaimer

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

COP

– Mosey
– Scissor Jacks x 10
– Smurf Jacks x 20
– Plank Jacks x 30
– Jumping Jacks x 40
– Mosey
– Scissor Jacks x 10
– Smurf Jacks x 20
– Plank Jacks x 30
– Jumping Jacks x 40
– Mosey
– Good Mornings x 10
– Windmills x 20
– Willie Mays Hayes x 30
– Al Gore x 40
– Mosey
– Good Mornings x 10
– Windmills x 20
– Willie Mays Hayes x 30
– Al Gore x 40

The Thang

Indian Run 1 Lap around the track
Fourties
– Exercises (Merkins & Squats)
– 30 Merkins, 10 Squats
– 25 Merkins, 15 Squats
– 20 Merkins, 20 Squats
– 15 Merkins, 25 Squats
– 10 Merkins, 30 Squats
– 40 LBC
– Exercises (Curls & Lunges)
– 30 Curls, 10 Lunges
– 25 Curls, 15 Lunges
– 20 Curls, 20 Lunges
– 15 Curls, 25 Lunges
– 10 Curls, 30 Lunges
– 40 Freddie Mercury
– Exercises (Overhead Press & Calf Raises)
– 30 Overhead Press, 10 Calf Raises
– 25 Overhead Press, 15 Calf Raises
– 20 Overhead Press, 20 Calf Raises
– 15 Overhead Press, 25 Calf Raises
– 10 Overhead Press, 30 Calf Raises

Moleskin

The mumble chatter was strong this morning. Jabooti was not a fan of Lunges “In-Place” so he decided it would be more convenient for him to lunge around the circle…Peanuts joined.

Picasso (& his dog) and Vila showed up as well. They performed a 45 min “Sidewalk Shuffle” while we did the beatdown.
We also found out that we had three flags at LD this morning. With that being said, I decided that the burpees should be omitted from the workout. You’re welcome men.

Upcoming Qs

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

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Time Flies When You’re Exploring

QIC: Ringwald
Date: 12/4/2018
PAX: Care Bear, Cable Cutter, Candu, Iron Butt (Respect), Laces Out (Respect), Moondance, Ohms, Sidekick, Skitch, Snookie, Sunshine, The Count (Respect), Vila
AO: Hill City

Conditions

Slightly above freezing but oddly warm. Just the way we like it.

The Disclaimer

Disclaimed.

COP

Mosey’ed and performed warmup smack dab in the middle of the ring of death.
Good Mornings X 12 IC
Windmill X 12 IC
Willie Mays Hays X 12 IC
Merkin X 5 IC
Alternating Shoulder Taps X 15 IC
Left Arm Up X 10 IC
Right Arm Up X 10 IC
Plank Jacks X 15 IC
Merkin X 5 IC
Squat X 12 IC
Smurf Jacks X 12 IC
Tricep Dips X 15 IC

The Thang

Mosey’ed to the riverwalk with the light poles. Dora teams of 2.

  1. Group starts at 1st light.
    • First PAX runs to the 3rd light, perform 5 Merkins, comes back while second PAX performs Merkins.
    • Rotate until 100 is complete and all PAX finish.
  2. Group moves to 3rd light.
    • First PAX runs to the 6th light, perform 5 Merkins, comes back while second PAX performs Squats.
    • Rotate until 200 is complete and all PAX finish.
  3. Group moves to 6th light.
    • First PAX runs to the 9th light, perform 5 Merkins, comes back while second PAX performs Side Straddle Hops.
    • Rotate until 300 is complete and all PAX finish.
  4. Group moves to the 9th light.
    • First PAX runs to the 12th light, perform 5 Merkins, comes back while second PAX performs LBCs.
    • Rotate until 400 is complete and all PAX finish.

Mosey back and perform 10 penalty burpees for no flag.

COT

Laces out shared a story about a 9-year-old Memphis boy who passed away in a fatal charter bus crash and Ringwald shared a story about a Chattanooga first responder who died in a motorcycle crash along with his girlfriend.
Life is short, you never know when you’ll go by chance or happenstance. Enjoy the ride and be a positive light in people’s eyes.

Moleskin

The mumble chatter started off hot pre-disclaimer and stayed active the whole way through. It was almost as if 19 people were there instead of 14, but Mr. Clean led 5 of the softer PAX on a nice little sidewalk shuffle instead of enduring the pain of Ringwald.

News

Still supporting the launch of The Battery in Cleveland.

Upcoming Qs

12/5/18 – Lions Den – Ohms
12/6/18 – Hill City – The Count
12/8/18 – The Landfill – Steam Engine
12/8/18 – The Battery (Cleveland) – Sidekick
 

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Wet and…something?

QIC: Speed Bump
Date: 12/01/2018
PAX: Cowbell, Free Weekly, Speed Bump, Venus, VSquared
AO: Landfill

Very wet, very soggy

I’m not a professional, modify as necessary

COP (extended warm up)

    • Side shuttle hops IC
    • Side squats IC
    • Good mornings IC
    • Wall Sits IC
    • Imperial Walkers IC
    • Finkle Swings, partner up and do 15 each leg
    • Side shuttle hops IC
    • Little baby arm circles IC (reverse and repeat)
    • Plank IC 
    • Plank jacks IC 
    • Alabama Ass Kickers IC
    • High Knees IC
  • Side Straddle Hops IC

The Thang

Lots of modification, as it was raining profusely (making the Q’s original workout plan virtually unusable). 
Mosey down to the lower pavilion

  1. Complete 50 squats IC, lunges IC
  2. Begin a “dora” for the group since we have an odd number. Two different exercises:
    1. 300 collective LBCs, one group stays at the lower pavilion while the other group runs up to the higher pavilion and back.
    2. 300 collective pull ups. One group runs while the other group completes pull ups (either version). The pax were sufficiently gassed by this second dora, especially YHC who never does pull ups.
  3. 8 minute circuit with four exercises:
    1. 10 Monkey Humpers IC, 15 on the second go round
    2. 10 Merkins, 15 on the second go round
    3. 15 Big Boy Situps, 20 on the second go round
    4. 10 Michael Phelps, 15 on the second go round
  4. As the rain had sufficiently subsided, the PAX moseyed down to the very bottom of the walking trail near the dog park, stopped at intervals for Side Straddle Hops
    1. Interval sprints all the way up the hill to the bathroom building.
  5. Mosey back down to the lower pavilion for some simple Mary
    1. American Hammers IC
    2. Flutter Kicks IC
    3. Freddy Mercury IC

COT

Read James 1: 2-3. “Consider it pure joy, my brothers and sisters,[a] whenever you face trials of many kinds,3 because you know that the testing of your faith produces perseverance. 4 Let perseverance finish its work so that you may be mature and complete, not lacking anything.”
I described the past season of life for me and the difficulty of counting suffering as joy. BUT, I love that in this passage in the Bible, the end is not perfection in body, mind, soul, or spirit, but a mature and complete faith.

Moleskin

We were grateful for Venus’ knowledge of Gym workouts, as we needed to assist one another on Pull Ups. Also, Free Weekly commented on the hilarity of doing Wall Sits IC, as F3 Asheville would never do something so foolish. 

Upcoming Qs

See weekly Preblast from Prosciutto 
 

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5, 10, 15, 20ish

QIC: Ducktales
Date: 12/03/2018
PAX: The Count, Geek squad, Mr. Clean, Poacher, Radiohead
AO: The Huey

Conditions almost foggy, 44 degrees, no precipitation.

The Disclaimer was disclaimed.

COP

We started with a mosey to the playground. Then warmup: LBAC, weed pickers, imperial walkers, 10 pull-ups.

The Thang

Then we worked out. Head shack
5 sit-ups, 10 merkins, 15 squats.
We did that 20 times in one minute intervals.
We circled the track to cool off and came back to the memorial flag. To focus on our core.
Flutter kicks IC
15 pretzels IC
Boat to canoe as long as we could stand it.
1 last minute of mericans IC

COT

Proverbs 26:20

For lack of wood the fire goes out, and where there is no whisperer, quarreling ceases


BALL OF MAN

Moleskin

The Qdrenaline was strong.
 
 
 

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On the fly

Monday, December 3, 2018,  0530

[youtube https://www.youtube.com/watch?v=4DHzDxeh5YU&w=560&h=315]

QIC: Vila
Date: 12/03/2018
PAX: Sidekick, Fast Lane, Jabooti, Peanuts, Gisele, Threeskin
AO: Beast Ridge

Warm up:

    1. SSH IC x15
    1. Imperial Walkers IC x12
    1. Forward Fold x15
    1. Plank IC x10
    1. Up Dog x15
    1. Down Dog x15
    1. Mountain Climbers IC x12
    1. Plank IC x10
    1. Forward Fold x15
  1. Recover
  1. SSH IC x15
  2. Forward Fold
  3. Plank IC x10
  4. Up Dog
  5. Down Dog
  6. Mountain Climbers IC x12
  7. Plank IC x10
  8. Merkins IC x10
  9. Forward Fold x15
  10. Recover
  11. SSH IC x15

Transition:

  1. Mosey around the field
      1. first stop
      1. 5 – 8 count body builders
    1. Second stop
    2. 10 – Alt. lunges

Cycle:

11 on the bleachers.

  • Box jumps and dips

Bleacher Dora – up, down, and across the bleachers.

    • One team member runs around the bleachers while the other does works out. Together the team completes:
    • Merk 200
    • LBC 300
  • Squat 100

5mom

  • Everyone calls their own

Quote:

Respect for ourselves guides our morals; respect for others guides our manners.

Lawrence Sterne

Count

Names

CROM!

Swinging hammers,

Vila

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Episode 3(skin): F3 Hurricane

QIC: Threeskin
Date: 12/01/18
PAX: 9 Volt, Bubbles, Deep Dish, Powder Room, Rhythm, Rug Doctor, Sidekick, Sidewinder
AO: The Battery

Conditions:

Gentle breeze, barely noticeable moisture in the air.  Ask Sidekick, it was nice out…

The Disclaimer:

More detailed than normal.
I’m F3’s threeskin.  Believe it or not, I volunteered for this but the jokes on you because you did too.  I’m certainly not a professional and I don’t plan to act like one.  I don’t know your specific orthopedic or athletic restrictions so modify if necessary because I will too, but most importantly push yourself so you can get your moneys worth.

COP

Started out circling the Flag. My typical mosey warm-up ensued. We started under the pavilion to stay dry for a couple of minutes longer.
[Special SSHs IC to honor the passing of G HW Bush – 41 SSHs IC]
We moseyed to the yellow truck and slowed it down with good mornings and SSHs 10-IC
Mosey Back
SSH’s IC -10
Little Baby Arm Circles IC – 10
SSH’s IC – 10
Mosey Back
Military Press IC – 10
Seal Claps IC – 10
SSH’s IC – 10
Mosey Back
Imperial Walkers IC – 10
Squats IC – 10
Walk to curb OYO
Calf Stretches with 10 counts

The Thang

[I had to turn up the volume so everyone could hear cadence in the rain, the only mumble chatter was “another mosey???”]
Merkin Mania
[Lots of Merkins with Imperial Walker rests and Sprints with built in sweepers]
30 Incline Merkins Single Count
10 Imperial Walkers
20 Incline Merkins Single Count
10 Imperial Walkers
10 Incline Merkins Single Count
10 Imperial Walkers
Hard Rain- I mean run… To the yellow truck and back, then sweep.
***It’s Possible Sidewinder had a Merlot Moment at this point…***
20 Decline Merkins Single Count
10 Imperial Walkers
15 Decline Merkins Single Count
10 Imperial Walkers
10 Decline Merkins Single Count
10 Imperial Walkers
Hard Run… To the yellow truck and back, then sweep.
10 Slow Table Merkins Single Count
10 Imperial Walkers
10 Slow Table Merkins Single Count
10 Imperial Walkers
10 Slow Table Merkins Single Count
10 Imperial Walkers
Hard Run… To the yellow truck and back, then sweep.
***a few PAX took the opportunity to “take the lead” on the run now knowing what was next.***
Hell Hill Hammies
[Lots of Legs with Hill Runs and Planks at the top]
10 Alternating reverse lunges
Hill Sprint
Pickle Pounders
Jog back
10 Alternating reverse lunges
Hill Sprint
Reverse Pickle Pounders
Jog Back
20 Squats
Hill Sprint
Planks – 3 ten counts added up
Jog Back
20 Squats
Hill Sprint
Planks with revers leg lifts
Jog Back
Moseyed Back to Pavilion
Shelter In Place – Literal debris falling around us
Alternating Dips and Step Ups
3 sets: 10 Dips IC followed by 10 Alternating Leg Step Ups IC
Good Mornings 10 IC
Table top Mary:
LBCs 20 IC
Freddie Mercury’s 10 IC
Imperial Walkers 10 IC
Good Mornings 10 IC
Forward Fold – Right over left – Left over Right
Mosey to Flag

COT

Counted to 9 – Named all 9 – Lesson from Sidekick on proper form, his presence was appreciated to help set the example overall.
I felt like the weather was about to go from bad to worse so we kept it brief:
I reached back to a previous Q about not focusing on past failures but learning how to replicate past success.  Shared a personal success that followed the original Q and admonished everyone that this is why we are here.  Accountability and Brotherhood, this is truly a safe place because we strengthen each other.  Closed in Prayer.

Moleskin

To honer the moleskin, I rode home in nothing but a towel. I’m pretty sure some others may have done the same.
We experienced the progressive commercial on hell hill as every time we turned around there were more leafs covering it.
No evidence of Merlot could be found in the deluge

News

Get on slack asap!

Upcoming Qs

Come back for Sidekick next week!  Episode 4
 

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Kindness, Strength, Bravery, and always Proper Form

QIC: Mr. Clean
Date: 11/29/2018
PAX: Cable Cutter, Candu, Flemish, Free Candy, Iron Butt (Respect, Respect), Prosciutto, Ringwald, Sidekick, Skitch, Snookie, Speed Bump, Steam Engine, The Count (Respect, Respect), VSquared
AO: Hill City

Conditions

Clear, Calm, Clean…29 degrees, frosty, 82% humidity

The Disclaimer

I am not a professional.  It has been a while for me at Hill City, so be mindful of surroundings.  Push yourself, but do not hurt yourself.

COP

Mosey to the giant stack of Dewaynes.
Mosey to the circle stage with said Dewayne.
Transfer into the The Thang

The Thang

Before the Huey, before YHC’s hiatus, and definitely before summer, several frosty PAX completed a workout led by Rainman that I very much enjoyed.  Here is my best interpretation of that workout (“If you can’t do it, then don’t Q it”).
What Goes Down….Must Come Up
SSH — 15 IC
High Knees — 14 IC
Scissor Kicks — 13 IC
Lap
Shoulder Press – 12 IC
Curls – 11 OYO
Merkins – 10 OYO
Lap
Dolly – 9 IC
Flutter Kicks – 8 IC
Gas Pumps – 7 IC
Lap
Alternating Shoulder Taps – 6 IC
Imperial Walkers – 5 IC
Upright Rows – 4 IC (w/coupon)
Lap
Michael Phelps – 3 OYO
Squats – 2 OYO
Burpee – 1 OYO
Dora
Shoulder Press — 50
Squats — 100
Bent Over Rows — 150

COT

Individual commitment to a common goal…that is what makes a team.
No Act of Kindness is EVER wasted.
You are STRONGER that you seem, BRAVER that you believe, and SMARTER than you think.
In the end, all of these center around humility and self-control.  As we finish today in this BOM, take the time to think the following “Am I truly being a team player in all aspects of life (job, family, spiritual, community)”, “Am I taking time to show kindness when the opportunity comes along (yes, the annoying person with a bell a Walmart needing donations), and finally, when you leave here and focus on the 1st two quotes, you will you’re becoming STRONGER, BRAVER, SMARTER, and most importantly BLESSED!
CIRCLE OF TRUST:
BALL OF MAN: 

Moleskin

This morning everyone couldu the Capri lap… Aye, CANDU?
Some exercises were with a coupon others were not, just double check with Proscuitto
The Count mastered the countdown….eventually
On that note, in case anyone is wondering how to correctly complete an exercise with proper form…The Count will happily educate you.
Some say there are still men, in a fetal position, sobbing over The Count’s form instructions this morning. (Respect, Respect)
Special T-Claps to Iron Butt (Respect, Respect!)
We used rocks from Hill City this morning…YHC was concerned about tetanus
One last thing…any and all questions regarding correct execution on an exercise…consult The Count

News

Support the Battery in Cleveland!!

Upcoming Qs

December Q Schedules on the way very soon!!
 

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4th Time Around The Sun

QIC: Prosciutto
Date: 11/28/2018
PAX: Candu, Flemish, Geek Squad, Mr. Clean, Ohms, Snookie, The Count, Whittler
AO: Lions Den

Conditions

Mid 20’s. Everyone sitting in their car until about 6 minutes prior to beatdown. Then we froze. Fingers & toes

The Disclaimer

Provided while walking very gingerly; hinting that everyone can and should modify if necessary. Also indicated that this was going to be a re-boot of YHC’s F3 birthday

COP

Mind was cluttered/numb with what to do for COP; like a mental tennis match.
Started two minutes late due to audible on coupons since Ohms showed up about 25 seconds after 0530. Mr Clean to the rescue. We mosey’d around the lit parking lot, then YHC found some traffic cones (5 to be exact; perfect) spaced out 5 feet or so each.
Walking 10’s
Starting at the first cone, complete a merkin. Increment 1 merkin at each cone until you return to the first cone. quick math: 55 merkins in less than 2 minutes (recommended reading: Moleskin #5).
In his backblast from 11/28/2014, CSPAN referred to his warmup (COP) as “Old school and old man slow and painful with planks held way too long”. Noted.
Plank-o-Rama:
** Do not un-plank until “recover” is called **
– Plank x 10 IC
– Left arm up plank x 10 IC
– Right arm up plank x 10 IC
– Peter Parkers x 10 IC
– Plank x 10 IC
– Parker Peters x 8 IC
– Slow tempo (ST) Merkins x ? IC
*Recover as everyone was properly warm
– SSH x 20 IC (YHC was mocked for the single wheel straddle hop)
– ST Squats x >10 IC
(mind went numb after this, cannot remember; sorry PAX)

The Thang

6 Painstations set up 25-50 Yards away from each other in a long rectangle parking lot.
3 exercises per station; 20 reps of each excercise. One time around equals 360 reps of 18 “different” exercises.
360
1: SSH, Monkey Humpers, Imperial Walkers
2: Flutter, Dollys, LBC
3: CDD, Merkins, Moroccan Night Clubs
4: Rosa, V-ups, Freddy Mercuries
5: Bent Over Rows w/ coupon, Bicep Curl w/ coupon, Squats
6: Calves, Incline Merkins, Decline Merkins.

COT

To quote CSPAN: “It is a disappointing state of our country that we need a holiday to remind us be thankful, especially when we have so many gifts and blessings in our lives. We discussed that the negative of this world becomes our focus, when really if you take a full 360 degree look around to fully understand the blessings you have.”
Well said, brother. To step into that further, I am truly indebted to F3 Fort Mill and CSPAN and all the men who were there at my F3 anointing. I could’ve been Salami, Meat Section, Cold Cut or whatever else some shouted out (“Italian Job” was taken, they said). But alas, they settled on “Prosciutto”. I cannot explain how grateful I am to have had the opportunity to post that day, post here today 4 years later and be part of something so special where we live. Sharing F3 with others is something I love to do and will continue to do. It may not be for everyone; there will be cynics and haters. The shield lock is a real thing. The COT is a real spiritual uplift and Q’ing gives a great sense of leadership and belonging. That’s what I needed that day 4 years ago, but didn’t know it. As I sit here today, I now know that. I’m a much better man today than I was 4 years back. Jay-Z said it best, “What more can I say?”
I requested this morning’s “Ball of Man” (BOM) be a real ball of man, not just fists in the middle simulating a half in-half out feel. The BOM felt right and I will submit that this is how it should be from this point onward in the COT’s. We’re all in this fight together and to feel a man standing next to you and “holding you up” is what we all should feel in the BOM. Aye!

Moleskin

  1. Surprisingly very little mumble chatter. Most folks like to give me a hard time because I’m always razzing others. Easy crowd this morning. I did a better job of riding my own ass.  Man Challenge: Try harder next time PAX.
  2. Even though we all froze in our fingers and toes, there was Mr. Clean sweating – I believe the man could sweat in a dry ice bath. His running temp is a tick warmer than the rest of us.
  3. Speaking of weather temps — this can alter your thinking. My mind went numb when the cold air hit it and I couldn’t articulate anything. Brain freeze
  4. To quote the intelligent Picasso, “What doesn’t Mr. Clean have in his trunk?” is probably the greatest mystery to never be solved. Mr. Clean saved the day with his tetanus-laden brake rotors, though. Perfect for a cold coupon.
  5. Snookie loves to run. Snookie does not love to Merkin. Good thing we only had Inclines, Declines, Regular Merkins and Carolina Dry Docks.
  6. Someone (protecting the innocent) suggested that we get Ohms a clock that works – great idea!
  7. Geek Squad is everywhere. I was in Cleveland on Saturday, he was there, I was at Hill City last week, he was there too. He does OTB rucks with Mr. Clean in Soddy…. Someone get this man the golden glove, turkey, turnover chain, lapdance or whatever the pax are doing these days. He has earned it.
  8. Flemish was supposed to go to Beast Ridge this morning. Missed the exit and just kept on truckin’. All the way to Red Bank City High School Lions Den RB Baby yea!
  9. These Holiday greeting cards are the jam. Thanks Clean! Y’all get some!

News

Service Project opportunity this weekend. Check-in with Geek Squad and/or Vila for Details.
Launch # 3 in Cleveland; attend as you are able

Upcoming Qs

It’s end of month, help your AOQs and sign-up for Q’s in December as soon as possible.