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Project Stay Warm

 

QIC: Sidekick
Date: 10/22/2018
PAX: Fast Lane, Gisele, Jabooti, Peanuts, Threeskin
AO: Beast Ridge

Conditions

36 and clear.  Cold.  35 degrees cooler than my last workout….

The Disclaimer

I am not a professional.  Modify where necessary.  Push yourself but do not hurt yourself

COP

SSH IC X20; Good Mornings IC X12; Broga – Forward Fold to Pike to Cobra to Pike to Cobra to Pike, walk it up, exhale up; SSH IC X20; Mercans IC X10; Mosey to the pavilion

The Thang

Goal here was to stay warm and get better.  So, we are going to do some exercises in the pavilion and then run to the light pole (~120 yds).  There we will do some Mary and run back.
Round 1
10 Dercans, 10 Ircans
10 LBC, 10 Pretzel crunch each leg
Round 2
10 Super Dips, 10 Military press of the table
10 Big Boy sit ups, 10 Box Cutters IC
Round 3
One legged step up with high knee – 10 each leg, 10 Dercans
Flutter kicks IC X20, 10 LBC
***Change of Scenery***
Run to second Pavilion (Big Boy tables)
Curls X10, Bent Over Rows X10, reverse grip calf raises X15
Horizontal pull up under table – cycle – 1 PAX on each end of the table knocking out 8 reps, other PAX are holding Plank.  Rotate through until everyone has two sets of pull ups.  Continue to hold plank if not pulling up
10 count walk to raod
Mosey back to the flag
Just under 2 miles ion total today
 

COT

Brave the cold, this is only the beginning.  January will be worse

Moleskin

Nice to meet Gisele today.  Good to have another PAX at the Beast

News

 

Upcoming Qs

Speedbump on Wednesday
 

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Millennial(-) Workout by the Quinquagenarian [kwing-kwuh-juh-nair-ee-uh n, kwin-]

Date: 10/20/2018
QIC: The Count
PAX: VSquared, Venus, Cowbell, Peanuts, Doodles, Geek Squad, Jabooti, Radiohead, Care Bear, Ringwald, Prosciutto
AO: Landfill (White Oak Park)
Conditions: 60 deg F & Rainy (Perfect Conditions)
Disclaimer: Disclaimed (no FNG’s)
WARM-UP:

  • Sprinkler – IC  x15 ea side
  • Abe Vigoda – IC x15
  • Tappy Taps – IC x10
  • Finkle Swings – x15 ea leg
  • Mosey around Soccer Field

THE THANG:
Millennial(-) Routine – Ten Exercises conducted as follows: Idea is to reach 2000 total reps.
1. SSH: 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
2. Lunges: 50 per leg, 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
3. Merkins: 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
4. LBC’s: 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
5. Mountain Climbers: 50 per leg, 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
6. Flutter Kicks: 50 per leg, 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
7. Cherry Pickers: 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
8. Squats: 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
9. Oblique Crunches: 50 per side, 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
10. Burpees: 50 Reps per PAX (100ttl)- A little short of our 200ttl!
Modified Bataan Death March. Two columns 6 PAX in each. Last person in each column drops and does 3 Burpees while rest of PAX continue mosey around field. Complete Burpees and AYG to pack.  Touch last PAX in line and continue to front and mosie.  We completed 2 laps and each PAX should have completed 12 Burpees.
MARY Go Round: Each PAX leads group to 10 IC Mary’s of their choice.
END EX! Great Job Gentlemen!

COT:  
Live your life like someone is always watching (because there always is)!  Be an inspiration and lead by example with optimism and build people up!  Simply put be the role model at home, at work, at play, and where you worship!
Nice quote shared by Prosciutto from Hall of Fame Coach, Vince Lombardi.  “You don’t win once in a while, you don’t do things right once in a while, you do them right all the time.   Winning is habit.”

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Journey To The Other Side

QIC: Stairmaster
Date: 10/18/2018
PAX: Straight Jacket, Care Bear, Early Bird, FNG-Protractor, VSquared, Blackhat, Candu, High Tops, Fabio, Stairmaster
AO: Hill City
Conditions: Perfect, 55 degrees with wind
-Disclaimer was given at 5:30am > Mosey Under Bridge
Warm-up completed under Market street Bridge:
-15 SSH IC
-15 Imerial Walker IC
-15 SSH IC
-15 High Knee IC
-15 Wide High Knee IC
-15 Mountain Climber IC
-12 LBAC forward 
-12 LBAC back
-12 Shoulder Press
-15 SSH IC
THANG:
Moseyed over Market Street Bridge to Ross’s Landing:
Did Rinse and repeat B.L.I.M.P.S. up the steps next to the river.
Box Jump all the way up: Burpees x5 IC > Mosey back down
Box Jump all the way up: Lunges x10 IC
Box Jump all the way up: Imperial Walker x15 IC
Box Jump all the way up: Merkins x20 OYO
Box Jump all the way up: Plank Jack x25 IC
By this time it was 6:05 so we journeyed back to Blue Rhino.
Had no time for Moleskin but did Countarama/ Namorama and named FNG Andrew Cohn “Protrackter”
Prayed and headed out.

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300

QIC: Ducktales
Date: 10/02/2018
PAX: Geek squad, Milkman, Mr. Clean, The Count
AO: The Huey

Conditions were moist

The Disclaimer was disclaimed.

COP

Broga, warrior 2, triangle, chair, downdogs

The Thang

The goal was to do 100 squats and 100 pushups, we exceeded our goal and did well over 100 of each and 2 miles were covered.
Mosey, Squat, Merican
Lap
25 squats
lap
25 squats,
lap 25 squats,
pretzel… thank you Steam engine for introducing this side ab torture.
lap merican,
lap merican, etc etc til time was up

Moleskin

This was the first Q that I had lead since the return of Mr. Clean. I look up to this fellow man, he was my first Q and has been a great leader, pumped to see im out and strong.

Tried to EH the guy on the track again, one day.. one day.. … we may just carry him.
 
 

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Tour Round The Huey

QIC: Ducktales
Date: 10/18/2018
PAX: Milkman, Radiohead, The Count
AO: The Huey

Conditions: Perfect fall morning

The Disclaimer: we are all F3 badasses

COP

Warrior2, Triangle, Warrior1

The Thang

I rolled my ankle Tuesday, had to plan accordingly, aka lots of bear crawling.
The Tour
Bear crawls and low crawls to different places around the park.
we covered ground to The Huey, plank until all members arrived,
25 Squats OYO
Bear crawl to the rose monument, 10 drydocks OYO
Low crawl to garden, 25 squats OYO
Bear crawl to twin towers, 25 more squats OYO
recover to shack, downdog by the wall, into legs up the wall
15 table leg lifts, OYO
10 decline mericans in cadence
bear craw to tree, 10 drydocks
recover to sidewalk, bear crawl to huey
25 squats, low crawl to rose 10 dry docks in cadence
at the point my we were sick of bear and low crawls, i would rather run, AUDIBLE to mosey.
10 mericans in cadence
mosey to back lot wall
wall sits mahammad Ali, maracha night club, marachan night club
recover run tour back to huey

COT

The Bell helicopter that is the huey at the park served in vietnam, took fire but never went down. It was repaired and was used to train back states side. in 2001 it was posted at Veterans park here in Soddy Daisy.

Moleskin
No moles were harmed in the bear crawls this morning.

News

The flood bucket headed up by Radiohead will conclude at a few area churches this sunday evening. schools supplies are needed in Florence.

Upcoming Qs

Ruck in AM if possible meet at longhorn’s at 5

Landfield Q- The Count 7 am be there or B square

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Syphilis

QIC: Ohms
Date: 10/17/2018
PAX: Freefall, Picasso, Prosciutto, Radiohead, Snookie, Whittler
AO: Lions Den

Conditions

Mid 60s with a slight sprinkle of rain..just enough to keep our bodies cool and our clothes wet.

The Disclaimer

I am Ohms. I am on Q this AM. I am not a professional. Push yourselves and modify as you need to.

COP

– SSH x 11 IC
– Cotton Pickers x 11 IC
– Windmills x 11 IC
– Side Lunges x 11 IC
– Forward Luges x 11 IC

The Thang

Fun Lap
– Run 100m
– SSH x 11 IC
– Merkins x 11 IC
– Squats x 11 IC
– LBC x 11 IC
– Rinse & Repeat x 4
Function Fitness
– Incline Merkins x 11 IC
– Coupon Thrusters x 11 OYO
– Coupon Dead Lifts x 11 OYO
– Coupon Swings x 11 OYO
– Burpees x 11 OYO
– Dips x 11 IC
– Pull-Ups x 11 IC
– Box Jumps to top of bleachers
– Mosey 400m (w/ Karaoke & Bernie)
– Rinse & Repeat x 2
MARY
– Freddie Mercury x 11 IC
– X’s & O’s x 11 IC
– Sweat Angels x 11 IC

COT

Behave, follow rules, don’t go to jail, and stay away from syphilis.
****see explanation below

Moleskin

– Al Capone was arrested on this day and sentenced to 11 years…also, it should be noted that his cause of death was syphilis…it’s still a mystery to this day where the syphilis was acquired
– Pablo Escobar’s personal hitman (whom of which killed thousands of people) avoided syphilis and got himself out of jail on good behavior. He is now a famous actor on YouTube.
– None of these facts or mumblechatter has anything to do with the workout, but it sure made for some good conversation.

Upcoming Qs

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

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HIT’n it on Monday

 

QIC: threeskin
Date: 10/15/18
PAX: Early Bird, Fast Lane, Fissure, Peanuts, Jabooti, Outcast
AO: Beast Ridge

Conditions: in the words of Borat, “very nice.”

The Disclaimer: disclaimed, you know the drill, lets HIT it.

COP

A little back and forth to warm up the legs:
SSHs alternated in with good mornings and imperial walkers

The Thang

HIT: high intensity training
-Mosey to the soccer field and prepared to run.
Sprints to the bench and back with built in sweeper.
Between the sprints we climbed the bleachers:
Incline merkins
Step Ups
Box Squats
Suitcase Crunches
-Mosey to the newly visible playground.
Infinity Box Squats while two PAX did pull ups.
Great to explore there, we will be back.
-Mosey to the concession pavilion.
Partner curls with tables – one PAX timed us with Big Boy Sit Ups
Partner presses with tables – one PAX timed us with Big Boy Sit Ups
Partner Shrugs with tables – one PAX timed us with Big Boy Sit Ups
Partner calf raises with tables – one PAX timed us with Big Boy Sit Ups
-Mosey to Mary

COT

CIRCLE OF TRUST: counted and named: discussed how we can be the “obvious choice” by doing the little and the big things.  We can be who we want to be if we make the decision to so what matters.
BALL OF MAN: prayer requests taken and encouragement given.

Moleskin

Missing our AOQ and his naked hands…   So glad Peanuts didn’t run over my phone as he and Jabooti were coming in on two wheels!

News

Cleveland Launch 11/17

Upcoming Qs

Candu on Wednesday!

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Merkin Mile + on the Bridge

QIC: Laces Out (Respect)
Date: 10/16/18
PAX: Best in Show (Respect), Candu, Care Bear, Fabio, Flemish, Freefall, Gisele, Speed bump, Sunshine, VSquared, Whittler
AO: Hill City

Conditions 55o and crisp and clear

The Disclaimer “I’m not a professional, work hard, modify if necessary and if you get hurt, we’ll carry you back to your car!”

COP

Warmup at the Blue Rhino
15 SSH IC, 15 Imperial Walkers IC, 15 Finkle Swing each leg, 15 SSH IC, 10 Slow Merkins, 12 Plank IC, 15 High Knees IC, 15 Wide High Knees IC, 15 SSH IC
Mosey to the Walking Bridge

The Thang: Merkin Mile + on the Bridge

Started with 5 Burpees OYO. Will do a Merkin Mile with Squats on the Bridge
Merkin Mile
25 Merkins OYO, hold Al Gore until all Pax finish and then 25 Squats IC
Mosey to 1/4 of the Bridge
25 Merkins OYO, hold Al Gore until all Pax finish and then 25 Squats IC
Mosey to 1/2 of the Bridge
25 Merkins OYO, hold Al Gore until all Pax finish and then 25 Squats IC
Mosey to 3/4 of Bridge
25 Merkins OYO, hold Al Gore until all Pax finish and then 25 Squats IC
Mosey to end of Bridge
Ice Cream Show Dora
Partner up…first Pax begins exercise while other explores the bridge by running to first arch and back. Switch and pick up where first Pax stopped:
100 Merkins…200 LBCs…300 Squats
Had to stop early due to time and YHC led all Pax in 15 Squats IC.
Mosey across bridge with a Bernie Sanders and then Flutterkicks 15 IC and Freddie Mercury 12 IC at 1/2 way point. Mosey to end of bridge. 25 Incline Merkins OYO

COT

CIRCLE OF TRUST:  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

Hebrews 10:23 “Let us hold fast the confession of our hope without wavering, for he who promised is faithful.” It’s been almost two years since YHC began posting F3 Chattanooga. F3 guys holding me accountable has helped me grow in fitness and faith. I desire to be unwavering in my faith and appreciate the encouragement of this group. Let’s hold fast to the confession of our faith…Jesus, you are the Christ, the Son of the living God…as Peter said!

 

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Back Lot Blitzkrieg!!

 

QIC: Picasso
Date: 10/15/2018
PAX: DuckTales, Ohms, RadioHead, Steam Engine
AO: Huey

Conditions

60 degrees and a little wet

The Disclaimer

I’m not a professional. You are here under your own will. We want you to work, but be smart and get some good things out of it rather than hurting yourself.

COP

Lap around the Chopper track
Arm Circles x 15 IC
Reverse Arm Circles x 15 IC
Chinooks x 15 IC
High Knees x 10
Ass Kickers x 10
Finkle Swings x 10
Squats x 10
Forward Fold x 10
Head to the Back Lot

The Thang

Anytime Q yell’s GRENADE during the post, PAX do a Burpee
Partner Workout
P1: Wilson’s Wife x 15 – Inverted military press performed with your feet up on your partner’s shoulders
P2: Hold plank
Swap
P1: Merkin x 10 with feet on partner back
P2: Hold Plank
Swap
P1: Sprint Length of Parking Lot and Back
P2: Hold Plank
Swap x 2
Left Side Karaoke x Length of Parking Lot
Right Side Karaoke x Length of Parking Lot
Iron Mike’s x 10 each leg – aka Scissor Jump’s
Nadals – Running the lines of a tennis court.
Agassis – Tennis court suicide drills.
Drill Instructors – On the Q’s command, rapidly transition through any combination of standing (“On your feet!”), holding 6″ (“On your six!”), high plank (“On your face!”), and Merkins (“Down/Up”).
Burpees x 5
Merkins x 20
Lap around the Chopper track
Air Chairs to Iron Mikes x 60 seconds
Drill Instructors – On the Q’s command, rapidly transition through any combination of standing (“On your feet!”), holding 6″ (“On your six!”), high plank (“On your face!”), and Merkins (“Down/Up”).
MARY
Hollow Body Hold x 20
Freddy Mercury x 15
American Hammer x 10
Superman to Banana x x 20
Alternating Pretzels x 10
Back Lot Pickle Pounders x 10

COT

blitz·krieg –  military tactic calculated to create psychological shock and resultant disorganization in enemy forces [aka PAX] through the employment of surprise, speed, and superiority in matériel or firepower.
Note: Blitzkrieg is most commonly associated with Nazi Germany during World War II even though numerous combatants used its techniques in that war. Its origins, however, can be traced to the 19th century, and elements of blitzkrieg have been used in present-day conflicts. Therefore, this post or workout does not associate with the terrible acts caused by Nazi Germany.

Hey ho, let’s go! hey ho, let’s go!
Hey ho, let’s go! hey ho, let’s go!
They’re forming in straight line
They’re going through a tight wind
The kids are losing their minds
The blitzkrieg bop
They’re piling in the back seat
They’re generating steam heat
Pulsating to the back beat
The blitzkrieg bop
Hey ho, let’s go
Shoot’em in the back now
What they want, I don’t know
They’re all revved up and ready to go
They’re forming in straight line
They’re going through a tight wind
The kids are losing their minds
The blitzkrieg bop
They’re piling in the back seat
They’re generating steam heat
Pulsating to the back beat
The blitzkrieg bop
Hey ho, let’s go
Shoot’em in the back now
What they want, I don’t know
They’re all…
– The Ramones

CIRCLE OF TRUST
BALL OF MAN
 

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Bros not Pros

QIC: Ducktales
Date: 09/13/2018
PAX: Geek squad, Milkman, Radiohead, Snowflake, Steam engine
AO: The Huey

Conditions Gloomtastic

The Disclaimer: confirmed not pros but bros

COP

BROGA not Yoga! actually all yoga moves with some SSHs including

The Ultimate Warrior, Triangle, Down dogs

The Thang

We can go for miles and miles
mosey, burpees
OYO
Mosey, Mericans
OYO
Mosey, wall squats
In cadence, hold sit to Mohammad Ali, to Joe Fraser
Mosey, burpees
OYO
Table leg swings, boat to canoe, freddy Mers.
The end of movements.
Ball Of Man.

Prayer request taken and posted