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HMS Mosey

 

QIC: Sidekick
Date: 9/25/2018
PAX: Fast Lane, Threeskin
AO: Beast Ridge

Conditions

73 and a bit damp…

The Disclaimer

I am not a professional.  This is F3.  Push yourself but modify where necessary.

COP

Threeskin had our warm up this morning.  Getting us started right
SSH ICX20; Mosey to the first pavilion; Willie Mays Hays ICX15; SSH CIX15; Static Lunge on bench with Baby Arm Cirlces ICX10; Reverse ICX10; Switch Leg and repeat

The Thang

HMS Mosey is the designated title as I felt like we were a Ferry Boat from one Pavilion to the other.  Distance between the two was about 0.4 mile.
Pavilion A – Super Dips ICX15
Mosey to Pavilion B
Pavilion B – Bench Press the table ICX10; Calf Raises with Table ICX15; Ircans ICX10; Modified Finkleswings on table ICX10 each leg
Mosey to Pavilion A
Pavilion A – Dercans ICX10; Super Dips ICX10
Mosey to Pavilion B
Pavilion B – calf raises/table curl combo ICX10; Bent over rows with table ICX10; Dercans ICX 10
Mosey with change of scenery (around the arena) to flag.  Stopped for a qucik Mercan ICX10 on the way
Total of 2.3 miles
 

COT

Talked about my appreciation for these guys being so consistent at the Beast and how we develop Qs for the future.  Talked with Fast Lane about preparing himself for a VQ, he is ready

Moleskin

We were wide open this morning with the humid wind in our hair, except threeskin…. he has no hair.  but he detects the rain better than we haired humans do…

News

Training day on 10/13 at Landfill
Cleveland Launch 11/17

Upcoming Qs

The Count on 10/1
Sidekick on 10/3
 

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Coverage You Can Count On

QIC:Candu
Date: 09/25/2018
PAX: Two By, Sidekick, Prosciutto, Flemish, Sunshine, Goose, Care Bear, Fabio, Jabooti, Whittler, Deep End, Doodles, VSquared, Moondance, Fissure
AO: Hill City

Real Rainy

I’m Candu, not a professional, push yourself and push each other, modify where necessary, we’ll take you to your car if you get hurt.

COP

Mosey to Great Hall

  • SSH x 15 IC
    Good Morning Sunshine x 15 IC
    Imperial Walker x 15 IC
  • SSH x 15 IC
  • One Legged Bulgarians x 10 each leg OYO
    Squat x 15 IC
    SSH x 15 IC
    Lunge x 15 IC
  • SSH x 15 IC
  • Merkins x 10 IC
  • Shoulder Taps x 15 IC
  • Plank Jacks x 15 IC
  • SSH x 15 IC

The Thang – Columns your legs can count on!

Pax split into groups of 4
Each group gets a column
Each column is a station
Round 1
Starting at The Slope, one Pax will do 10 each Decline Merkins then 10 Incline
Pax runs to next column, tags out, next Pax runs to following column, tags out, etc.
Last Pax sprints down entire row of columns. That’s 1 round.
Round 1: Wall Sits, run to next column
Round 2: Reverse Lunges, bear crawl to next column
Round 3: Regular Lunges, crab walk to next column
Round 4: Squats, side squat walk to next column
Round 5: Dealers Choice – Teams pick other team’s exercises

COT

Leaders set the tone. Set the tone leading F3, in your home with your family, at work with your colleagues, and with your friends in your community, Always set the tone when leading, it allows the group to realize expectations. 

Moleskin

“There are only 2 ways to live your life. One is as though nothing is a miracle. The other is as if everything is.”  -Albert Einstein

News

Oct. 13th Nashvegas at The Landfill 

Upcoming Qs

VQ from Sunshine at Hill City tomorrow!
 

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BAMF

QIC: Ohms
Date: 09/26/2018
PAX: The Barn, Gamecock, Jabooti, Laces Out (RESPECT), Peanuts, Prosciutto, Ringwald
AO: Lions Den

Conditions

Hot. Wet. Sticky….TWSS

The Disclaimer

I am Ohms and will be on Q today. I am not a professional. You are here at your own free will. If you get hurt we will get you help. Modify if necessary.

COP

– SSH x 20 IC
– Burpees x 10 OYO
– Air Squats x 15 IC
– Mountain Climbers x 15 IC
– Flutter Kicks x 20 IC
– 1/4 mile Mosey around track (Karaoke’s and Bernie’s)
– Windmills x 15 IC
– Cotton Pickers x 15 IC
– SSH x 20 IC

The Thang

– Burpees x 10 OYO
– Air Squats x 15 IC
– Merkins x 15 IC
– Flutter Kicks x 20 IC
– Indian Run one lap around track
– Burpees x 10 OYO
– Air Squats x 15 IC
– Merkins x 15 IC
– Flutter Kicks x 20 IC
– 50 yard All Out Sprint x 3
– Box Jumps to top of Stadium Bleachers x 2
– 50 yard Partner Carry (switch partners & repeat)
– Indian Run one lap around track
– Burpees x 10 OYO
– Air Squats x 15 IC
– Merkins x 15 IC
– Flutter Kicks x 20 IC

Mary

– LBC x 25 IC
– Plank x 30 IC

COT

“Take the time to be thankful for everything that you have. You can always have more, but you could also have less.”

Moleskin

  • Nomad Gamecock actually does not like the Gamecocks at all…but the one guy who does actually prefers Cured Ham over Chicken?
  • Jabooti pretends like he hates box jumps, when in reality he looked like a damn frog on those bleachers.
  • Peanuts is a cool dude…but he did not have peanuts for dinner last night…not with his merlot at least.
  • In all honesty, my own workout whooped my tail. Proud of all the guys that came out today to break the attendance record at Lions Den.

Upcoming Qs

  • Sunshine VQ @ Hill City

 

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No Excuses

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

Conditions: Almost Fall Yall

The Disclaimer: Not at all a professional.

COP

We got centered with a great Warrior Flow and the classic SSH

The Thang

We get stronger at running because I have been inspired by the other AO I have posted at that run lots, then confirmed by Kodak’s moleskin VQ at Huey where he ran us together because he does not like running either, but we can get sharper together.
5 Walmart burpees
Run
10 Mericans
Run
Wall Squat
While wall squatting we continued
Mohammad Ali
Ask everyone to focus on a target while throwing punches, my father taught me this on our punching bag that I still own, and that I am now teaching my sons and you men.
Continues Wall Squating wiht Joe Frazier
Run
10 burpees

Table leg lifts and lowers

Boat to Canoe
To get us home

COT/Moleskin

I was inspired for this workout by Dreed’s post “NO EXCUSES” we discussed the 5 excusses in detail.  CIRCLE OF TRUST
BALL OF MAN

News

Growruck12 coming up

 
 

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No Rules. Just Right.

QIC:  Fissure
Date: 09/22/2018
PAX: FNG-Cooter, Steam Engine, Jabooti, FNG-Fabio, VSquared, Boy Band, Prosciutto, Doodles, Snowflake, Peanuts, Goose, Laces Out (Respect), FNG-Secret Sauce, Threeskin, Rug Doctor (Respect), Sidekick, Sidewinder (Respect)
AO: Landfill

Conditions

Real nice and real dark at 7am

The Disclaimer

We’re playing flag football but this is still F3 and I’m still not a professional.  Let’s have fun and not hurt ourselves

COP

We did a little SSH and stretching in cadence while we waited for the sun to come up a bit

The Thang

Flag Football

7 on 7 with two subs for each squad.  Played until close to 8am.

Moleskin

We had more than enough PAX (three FNGs!) to get the job done on this fine morning.  In fact, almost too many.  Snowflake and Sidekick were named captains (based it on rugged good looks) and picked their squads.  Teams were even if you don’t take into account the scheming ways that team Sidekick possessed.
Team Sidekick got out to an early lead but Snowflake and gang valiantly came back to tie the game by 8am (this is disputed by some men of integrity but agree to disagree).  Neither team scored on their final possession (also in dispute by some men of integrity but agree to disagree) and we left tied.  Lame.  I know.
Next time we play we all agree we should have a bigger field and a better sense of the rules like what exactly makes an “end zone.”
Big props to Mr. Clean for providing the flags today.  He’s been recovering and hopes to be back out in the gloom next month.  Can’t wait to have him.
Three FNGs is great.  September has been a great month for new guys.

News

Training Day – 10.13.18 – led by F3 Nashville at the Landfill
2 year anniversary CSAUP – 11.17.18 – details TBD
 

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9/11 Convergence at Hill City

QIC: Laces Out (Respect)
Date: 09/11/2018
PAX: Best in Show (Respect), Cable Cutter, Candu, Care Bear, Ducktales, Fissure, Flemish, Franzia, Geek Squad, Kodak, Ohms, Ringwald, Sidekick, Snowflake, Speed Bump, Steam Engine, Sunshine, Threeskin
AO: Hill City

Conditions

73o and muggy

The Disclaimer

COP

15 SSH IC
15 Finkle Swing each leg
15 SSH IC
15 Imperial Walkers IC
15 Butt Kickers IC
15 SSH IC
10 Slow Merkins IC
20 Plank IC
15 SSH IC
Mosey to Market Street Bridge

The Thang

Partner Run (Carry partner 2 light poles/switch twice)
½ way across bridge stop and 25 Merkins OYO
Mosey to end of bridge
Run down the water stairs and run up stairs
Run down stairs and box jump up stairs
Mosey to Fish Steps
Dora – Over steps of Fish Steps while partner does exercise and then switch:
100 Decline Merkins on bench/wall
200 LBCs
300 squats
* Due to time, had to cut short on the squats
All did 10 squats IC before departing
Mosey to Market Street Bridge
Partner Run (Carry partner 40 yds/switch)
½ way stop and let pax catch up
Mosey to end of bridge; wait for six.
Mosey back to Love Shack

COT

343 firefighters 110 stories (1980-2226 steps) 2996 people died
At 9 p.m., Pres. George Bush delivered a televised address from the Oval Office, declaring, “Terrorist attacks can shake the foundations of our biggest buildings, but they cannot touch the foundation of America. These acts shatter steel, but they cannot dent the steel of American resolve.”
We have a stronger nation as a result of what we went through on 9/11/01.
However, remember the Lord is our strong tower, which will never fall.
Jesus was provided as our rescuer. If you know Him as Savior, you understand what I’m talking about.
Psalm 82:4 “Rescue the weak and the needy; deliver them from the hand of the wicked.”
 

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Man of Means by no means…. Again cause its fun

QIC: Sidekick
Date: 09/24/2018
PAX: Early Bird, Fast Lane, Journey, Threeskin
AO: Beast Ridge

Conditions

73 degrees and Very Gloomy

The Disclaimer

This is F3.  I am not a professional.  Modify if necessary.  Push yourself and have fun

COP

SSH ICX15, Broga – Forward Fold – Pike – Up dog – Pike – Up Dog – Pike – walk in and stand, 3rd Grade Exercises ICX15, Left over right toe touch, Right over left toe touch

The Thang

King of the Road
We needed to travel (again) today so we set off on our mosey.   I had planned for a few stops along the way to do some exercises.
1st stop – Bath house – “Armchair Quarterback” – Wall sit  (that’s the chair); Balls to the wall and hand walk to the other end of the wall (that’s the arm).  We did this twice.
Mosey to far pavilion
2nd stop – Pavilion – This pavilion has a lot of nice heavy tables. So, naturally we need to pick them up.  1st – Derkins ICX10; 2nd – calf raises with coupon (table) ICX15; 3rd – Bent over rows with coupon (table) ICX15; 4th – Reverse Inverse Lat pulls with coupon (table) ICX10; 5th – Super Dips (Feet up on the next table) – ICX10
Mosey to Bass Pro
3rd Stop – Ab work – LBC ICX20; Spongeman ICX10; Supermans with left and right lean
Mosey back to flag
Overall trip was 2.5 miles
 

COT

COT today was about doing things that we are not comfortable with.  I pointed out that we were all middle age-ish, all overweight-ish, all out of shape-ish, and weren’t built for running distances.  So, how do we get better??  Run.  Life is the same way.  We must face things that we are not great at or comfortable with and get better.

Moleskin

We talked about flag football and how sore we were.  next time we need to do that at the Beast

News

10/13 Training Day

Upcoming Qs

Candu at Hill City Tuesday 
Vila at the Beast on Wednesday
 

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BLIMPS aren’t for WIMPS

 

QIC: Speed Bump
Date: 09/18/2018
PAX:
AO: Hill City

Cool, almost Fall like, <70 degrees

It’s 5:30am and welcome to F3. I am not a professional, you are here of your own will (and we are glad), modify as necessary, if you get hurt, we will get you back to your car.

COP

Side Straddle Hops IC X15

BROGA – Forward Fold – Pike – Up Dog – Plank – Right hand up –  Plank – Left hand up,

Superman X3

Left lean and Right Lean

Seal Jacks IC x12

3rd Grade exercises ICX12

Mercans ICX12, SSH ICX15

The Thang

Mosey up to the bridge of death (a.k.a., the walking bridge)
Start on Frazier side, intermittent stops to complete a whole BLIMPS circuit, alternating between Bernie Sanders and forward facing run. 

  • Burpee x 5
  • Lunge x 10 (each leg)
  • Imperial walker x 20 IC (start slow, halfway through speed up)
  • Slow Merkins x 10
  • 15 Plank Jacks
  • 20 Air Squats

Upon completion of the first bridge run 30 Side Straddle Hops. Start on Ice Cream Show side, intermittent stops to complete a whole BLIMPS circuit, alternating between Bernie Sanders and forward facing run. 

  • Burpee x 10
  • Lunge x 10 (each leg)
  • Imperial walker x 40 IC (start slow, halfway through speed up)
  • Merkins x 20
  • 30 Plank Jacks
  • 40 Air Squats

Mary:

  • Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutter kicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks. Rinse and repeat as needed. The real crowd pleaser is to work your way down the cadence ladder 7,6,5…
  • American Hammers

COT

Today, your word of the day is honesty. This one is tough for me because I have grown up about as insecure as you could imagine. I lived behind lies from my earliest memories, and struggled to let people in by being honest with them. Start simple. If you are pumped about your job, tell your boss how grateful you are. If you are feeling weary, thin, beat down by the punches of daily life, tell your wife, tell your friend, tell a fellow F3 brother. If you are worried about what’s coming down the road, open up. If you can’t wait for what’s next, share so we can celebrate with you.
Whether you believe it or not, we live in a culture that denigrates men who share with others. Understand that most guys out here, even, aren’t used to living in and around other men who are honest about what life is tossing at them today, this week, this year. Whether your life is full of joy or sorrow, talk about it, share it with the people around you.

Moleskin

The PAX LOVES running the bridge, especially Prosciutto.

News

Convergence on October 13 with Nashville F3. Mark your calendars!
 

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In This Corner

QIC: Steam Engine
PAX: Geek Squad, Radiohead, Ducktales
AO: Huey
Date: 09/20/2018
Conditions: A modest 70 degrees give or take. I’m not a meteorologist and I forget to look at the temp in the AM.

Disclaimer was given as we gathered our water jug and headed over to the basketball court.
COP:
Windmill IC 12x
Cotton Pickers IC 12x
Imperial Walkers IC 12x
Alternating Toe Touches IC 12x
Little Baby Arm Circles IC 12x
LBAC Reverse IC 12x
 
Explained how I was upset that I missed probably the best boxing match of the year on Saturday. So this Q is inspired by boxing we will have 12 3 minute rounds. So in this corner:
Corner 1:
1. Jump Rope
5. Jump Rope
9. Jump Rope
Corner 2:
2. LBC
6. RBC
10. American Hammers
Corner 3:
3. Burpee
7. Jump Squat
11. Bear Crawl
Corner 4:
4. Shoulder Press
8.  Curl
12. Bent Over Row
 
Start the round in one of the corners and after 3 minutes rotate to the next corner to start the next round.
Time

Count-o-rama
Name-o-rama
Prayer Request:
Families affected by Hurricane Florence
Health people on the IR list mostly the guys from the Huey and the hammy.
Announcement:
September 22: Memphis GrowRuck. Free spot available talk to Ducktales for details
October 13 :training day. Nashville AO will make the trip to lead a Q School.
WOD: Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given, than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing. – Muhammad Ali
Go out and try new things.
 

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Man of Means by no means….

QIC: Sidekick
Date: 09/19/2018
PAX: Fast Lane, Jabooti, Peanuts
AO: Beast Ridge

Conditions

70 degrees and mostly clear

The Disclaimer

This is F3.  I am not a professional.  Modify if necessary.  Push yourself and have fun

COP

SSH ICX20, Broga – Forward Fold – Pike – Up dog – Pike – Up Dog – Pike – walk in and stand, 3rd Grade Exercises ICX15, Baby Arm Ciclres – Reverse – Cherry Pickers – Shoulder Press – All ICX10, Imperial Walkers ICX15, SSH ICX15

The Thang

King of the Road
We needed to travel today so we set off on our mosey.  Jabooty wanted to bring his car, I told him no.  I had planned for a few stops along the way to do some exercises.
1st stop – Bath house – “Armchair Quarterback” – Wall sit and then side shuffle to the end of the wall (that’s the chair); Balls to the wall and hand walk to the other end of the wall (that’s the arm).  We did this twice.  Quarterback comes from the refund the PAX wanted since they did not want to do this part of the beat down.  Kudos to Fast Lane for gutting it out and finishing
Mosey to far pavilion
2nd stop – Pavilion – This pavilion has a lot of nice heavy tables. So, naturally we need to pick them up.  1st – Derkins ICX10; 2nd – calf raises with coupon (table) ICX15; 3rd – Bent over rows with coupon (table) ICX15; 4th – Reverse Inverse Lat pulls with coupon (table) ICX10; 5th – Dips – ICX20
Mosey to Bass Pro
3rd Stop – Ab work – LBC ICX20; Spongeman ICX10; Supermans with left and right lean
At this point I was asked if I would go back and get the car and come pick them up.  Again, I said No.
Mosey back to flag
 
Overall trip was 2.5 miles
 

COT

COT today was about doing things that we are not comfortable with.  I pointed out that we were all middle age-ish, all overweight-ish, all out of shape-ish, and weren’t built for running.  So, how do we get better??  Run.  Life is the same way.  We must face things that we are not great at or comfortable with and get better.

Moleskin

Jabooti like to talk like he can’t hang, but he can.  Don’t let him fool you guys.  Although he and Peanuts were allergic to the balls to the wall.

News

10/13 Training Day

Upcoming Qs

Kodak at Hill City Thursday 
Flag Football at the land fill Saturday