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3 is a Magic Number

QIC: Prosciutto
Date: 09/19/2018
PAX: Candu, The Count (Respect), Goose, Gamecock (Willy Loman), Fissure
AO: Lions Den

Conditions

A slight nip in the air – mid to upper 60s. Goose was saying it felt “perfect” by his standards. I really couldn’t agree more.  Fall is very near. All everythang pumpkin is haunting and delightful at the same time.

The Disclaimer

Delivered with half gusto. Explained that we’d stretch but to modify and not do anything you couldn’t do.

COP

To start the warm-up – two quick laps around the 400m track to the sweet tune of “Turbulence” (Steve Aoki & LIL JON — WHAT!???!)
Dynamic Stretch Routine
Plank-o-rama (staying in plank position):
Bear Hold Flow (Bro-ga stuff)
Plank x 10 IC
Plank & Point x 5 IC [Rinse/Repeat x 3 for both sides]
ST Merkins x 10 IC
Carolina Dry Dock x 10 IC
Plank x 10 IC
Plank & Kick-out x 10 IC [R/R x 2]
Moon Gods x 5 IC [R/R x 3 for both sides]
Mommy Makers x 11 IC
Shovel Flag Burpee Penalty
1 more 400m run/lap

The Thang

So, as a kid, I loved the old shows of School House Rock [nerd alert]. Several years ago, I found a rendition of one of their songs by Blind Melon and thought that incorporating it into a routine consisting of:
3 minutes of

3 exercises with

3 reps of each exercise

performed 3 times

to a 3 minute song…

In my head, I figured it would be…. “fun”. It was… anything but.

And so, the school house rock song, as luck would have it, is just over 3 minutes.  It felt like fate was slamming on the gas and encouraging me to be creative.  And so, it goes…

“The 3”
Non-stop movements OYO; as you complete the 3 reps, move on to the next exercise and then repeat as many times as possible until song ends
First play:
1) SSH x 3, Squat x 3, Monkey Humpers x 3
At song’s end, 400m run
Second play:
2) Mtn Climb x 3, Plank Jack x 3, Merkin x 3
At song’s end, 10 count

Third play:
3) LBC x 3, Leg Lifts x 3, BBSU x 3
At song’s end, 10 count
Mary:
Pretzel x 10 IC

COT

Given the time between the last time YHC led a workout in the gloom here (well…there was that one time, though, at the beach in July when YHC led a down-range workout with Whittler & Fissure), it gave me great pleasure to remind the guys how much I appreciate them and the impact F3 has made upon my life. I mentioned the crazy summer my family and I had and the support from my brothers. It was similar to what I said on June 18th when I q’d at the Landfill, last.
Calling to mind the importance of F3, I found a few things recently that I kept laying around as a reminder.
“Nothing is more important than the relationships you build.  No one succeeds on their own (this includes: School, Athletics, Business, Friendships, Family, etc). It’s all about the relationships you build and maintain.  Simply, you need others & OTHERS NEED YOU.
With that in mind, and with the recent 3-minute routines, I suggested that they all should now really know what 3 minutes feels like. So, the challenge was to reach out to people who are special relationships and spend just three minutes with them or talking with them. The end result is likely that you will get more out of the 3 minutes than they did. Either way, you win and they win. Make an impact today. How will you?

Moleskin

Explained the Black-eye I received late last night while singing Rock-a-bye-Baby to my 3 year old daughter.
Willy Loman (“Gamecock”) from Birmingham joined us; he’s basically one of us! Keeps joining the F3 Chattanooga gloom. Great guy even better effort.

News/Prayers

-Saturday (9/22) is Flag Football at the Landfill
-October 13 – “Training Day” w/ F3 Nashville; the Nantan’s goal of 35 pax and 5 FNG has been set! Let’s execute and over-deliver!
-Hurricane Florence victims
-The Count’s brother; treatment(s) for cancer

Upcoming Qs

9/20 – Kodak (Hill City)
9/20 – Steam Engine (Huey)
9/21 – Flag Football!
 

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Running Round at The Ridge

 
Perfect Condotions > 77 low humidity
QIC: Stairmaster
AO: Beast Ridge
Date: 09/17/2018
PAX: Sidekick, Threeskin, Fast Lane, The Count, Peanuts, Jabooti, Early Bird 
Disclaimer delivered @ 5:30am:
This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible.
Warm up: Parking lot
-15 SSH IC exercise
-15 Imperial Walker
-15 SSH IC exercise 
-15 High Knee IC exercise 
-15 Wide Knee IC exercise
-15 Mountain Climber IC exercise
-12 LB arm forwards 
-12 LB arm back
-15 SSH Ic exercise 
Thang:
Indian Run half way down to parking lot in middle of the park. Did B.L.I.M.P s under the light post.
B. urpees x5
run down 30 yds & back
L. unges in cadence x10
bernie sanders down 30 yds & back
I. mperial walkers x15 in cadence
run down 30 yds & back
M. erkins x20 OYO
Bernie sanders down 30yds & back
P. lank jacks x25
Mosey to indoor soccer facility:
Wall sits 30 seconds > down hill x15 squats in cadence
Bear crawl up hill > 30 more sec. wall sits
Back down hill > x15 windmills
Duck walk back up hill >30 sec wall sit
Mosey back to parking lot for 5MOM:
LBC x20
6 inches 30 seconds
No Moleskin
Prayer Requests: Bob Gaskins >perseverance through cancer treatments
Those affected by Hurricane Florence
 
 
 
 

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The County Fair

QIC:  Whittler
Date: 09/15/2018
PAX: Candu, Ducktales (plus 2.0), Early Bird, Free Candy, Geek Squad, Jabooti, Odd Job, Sidekick, Steam Engine, Sundance, Threeskin, VSquared, Venus, Wort, FNG-The Barn
AO: The Landfill

Conditions

Fall was in the air with a mild 74 degrees and a hint of corn dog smell in the air

The Disclaimer

Despite my physique, I am not a professional.  Work hard, modify as necessary.

COP

Began with a nice little mosey down to the lowest parking lot of the Landfill
Slow tempo SSH x 36
Good mornings x 15
Windmills x 15
Willie Mays Hays x 20
Mike Tyson x 15
Arm circles, both directions x 20
Cherry pickers x 15
Medium tempo SSH x 20
High knees x 15
Plank x 20
Plank Jack x 10
Fast tempo SSH x 20

The Thang

Because it’s fall, it makes me think of the County Fair, which inspired this workout.  In addition, today is Auburn vs. LSU and I always think of the mystery of the corndog smell in Baton Rouge and on LSU fans. 
The County Fair
Ride 1 – Hill o’fun – Indian Run up the hill to the upper lot of the Landfill
Ride 2 – Ferris Wheel – wheel of merkin for 5 rounds
Ride 3 – The Speedway – On the soccer field, we side shuffled along the ends and sprinted the length down and back for one lap
Ride 4 – Whack-a-mole (or Whack a Pax) – at the pavilion, we lined up on the benches and did dips in the method of wheel of merkin for 4 rounds
We then headed to the “concession stand” aka the swings to do “Corn Dog Dippers” – Plank swings x 10, LBC x 10, repeat for 5 rounds til all PAX had done 50 of each
Ride 5 – Route 66 (modified) – starting at the lamp post nearest us, we did LBCs at each light post, starting with 10 and increasing by increments of 10 for 6 light poles (210 total LBCs)
The PAX were then given a choice of cresting the highest hill using a prisoner walk or jogging along the street.  All PAX chose wisely the shortest distance and did a prisoner walk up the hill back to the soccer field
Ride 6 – Jacob’s Ladder – all PAX laid on their stomach and each one took a turn weaving in and out of the ladder until the end
Mary
American Hammer x 15
Small, medium, and large pickle pounder x 10 each
BBS x 10 OYO
Sidekick then informed us we had 1 minute and 15 seconds left so we did burpees until time was called

COT

YHC shared what F3 meant to him.  When I began F3, I had no community, lacked many leadership skills that I didn’t know I needed, and often fell short of holding myself accountable.  I started F3 so I could workout and I was too cheap to join a gym.  However, over the last 10 months, not only have I improved my physical shape, my mental strength has probably improved more.  With the transition and difficulties that my family and I have faced, F3 provided me the community of men to help me get through.  I realized that a community of men united is much more effective than the individual.
Leadership and the ability to lead others is something unexpected that I have gained from F3.  In March, I did my first Q at Hill City.  Here I was, a guy who never worked out or went to a gym, leading men in a workout just three months in.  It was overwhelming but I realized that I really enjoyed it.  However, I still don’t think I knew what true leadership was.  Many people think that leadership is standing in front of people and getting them to do what you want.  While technically leadership involves getting others to do what you command, I’ve realized that it’s so much more.  True leadership is not finding ways that others can serve you, it’s about learning how you can serve others.  The Q isn’t here to make himself better, he’s here to make others better.  I encourage everyone to look at leadership from this perspective:  true leadership involves figuring out how you can serve others instead of others serving you.

Moleskin

There were lots of noises from Jabooti and the mumble chatter was strong during Mary.  There was also a manliness contest taking place amongst V squared, Venus, and Free Candy.  I never figured out who is “bigger”. 

News

Rucking needs some help.  Ducktales is trying to get it going but he needs people to participate.  There are extra weight packs available so ask Ducktales for details to get into it.  Try it once, you won’t be disappointed.
 

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Steady Eddie vs. Frantic Frank

 

QIC: Speed Bump
Date: 09/13/2018
PAX: Best in Show, Care Bear, Fissure, Flow, FNG-The Cook, FNG-Two By, Goose, Jabooti, Laces Out, Moondance, Peanuts, Prosciutto, Ringwald, Sunshine, VSquared, Whittler
AO: Hill City

UUUUMMIIIIDDDD, and mildly warm.

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

Mosey over to the Great Hall for some warm up. The Pax completed the following exercises for a thorough warm up.

  • Good mornings x 10 in cadence
  • Side shuttle hops x 20 in cadence
  • Finkle Swings, partner up and do 15 each leg
  • Side shuttle hops x 20 in cadence
  • Little baby arm circles x 20 in cadence (reverse and repeat)
  • Plank x 15 in cadence (stay up)
  • Plank jacks x 15 in cadence (stay up!)
  • Wall sit x 20 in cadence
  • Alabama Ass Kickers x 15 in cadence
  • Side shuttle hops x 20 in cadence

Moseyed back to Mt. Medoriyama, immediately completed 20 Merkins in cadence.

The Thang

Q explained the theme of the day, “Steady Eddie vs. Frantic Frank.” If “Frank” is called out, all PAX must immediately complete 20 Side Shuttle Hops with speed.

  1. Partner exercises:  
    1. One partner does Michael Phelps while the other partner sprints up and moseys down Mt. Medoriyama. Goal is 140. Once a group is finished, they must run up and down Mt. Medoriyama until all PAX are done.
    2. Box jumps up the concrete steps while the other partner does lunges, go until you hit 200. 
    3. One partner does burpees, while the other partner runs around the smaller two hills. Stop when you hit 80. 

The entire group of HIMs were utterly exhausted at the end of the Thang, having learned over the course of partner exercises to hate Frank and any utterance of his name.
The PAX proceeded back to the Love Shack for 5 minutes of Mary, wherein Frank was called two more times, solidifying how awful Frank actually is.
MARY:

  • Flutter Kicks
  • American Hammers
  • Freddy Mercury

COT

“Steady Eddie vs. Frantic Frank”. I have always been a Frantic Frank, struggling to keep myself from impatience, to put the same amount of effort into my work throughout the day, and to love the people around me no matter how they treat me. Steady Eddies are un phased by life’s circumstances, willing to ride out the ups and downs of life, while Frantic Franks are tossed about by their own emotions. As you can imagine, Steady Eddies are better leaders, husbands, community members, and friends, because they see life in full view, taking into account that some days require more patience, energy, care, etc., but each day requires the same attitude.  That’s what I love about James 1:2-3, “Count it all joy, my brothers, when you meet trials of various kinds, 3 for you know that the testing of your faith produces steadfastness.” Encourage a brother to be a Steady Eddie today, and encourage them towards peace when they get frantic.  

Moleskin

Jibouti and Proscuitto are to be commended for their dedication to finishing partner exercise two, and Whittler ought be complimented for his excellent Side Shuttle Hop form.

News

Convergence with Nashville coming soon. 

Upcoming Qs

9/18 – Wort
9/20 – Kodak
 

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The Red Bank Relay

QIC: @canduf3
Date: 09/12/2018
PAX: Geek Squad, Goose, Ohms, & Prosciutto
AO: The Lions’ Den

Conditions: just right

The Disclaimer: disclaimed

COP

SSH x 15 IC
Slow Good Morning Sunshine x 15 IC
Abe Vigoda Slow Windmill x 15 IC
Finkle Swing x 15 each leg w/ partner
SSH x 15 IC
One Legged Bulgarians x 10 each leg OYO
Slow Squat x 15 IC
SSH x 15 IC
Slow Lunge x 15 IC
SSH x 15 IC
Merkins x 15 IC
LB Arm Circles x 15 IC
Reverse LB Arm Circles x 15 IC
Shoulder Presses x 15 IC

The Thang – Red Bank Relay

4 Stations in the relay > Each Pax On A Station
Stations: 1 Lap Around Track, Dips, Horizontal Pull-ups/Chin-ups, Decline/Incline Merkins
Stations change when running Pax returns. Baton passed to each runner. Cool light up baton, to boot!
Rinse & Repeat x 3 w/ intermittent 10 counts when Candu was sucking too much wind
Group Mosey 1 time around the track
Cooldown on our 6s –  Flutterkicks x 30 IC > Ankle Touches x 30 IC

COT

Today’s Excerpt from Jesus Is Calling
Cliffnotes: Sitting quietly and trusting Him is the best was to receive His peace.
Candu Takeaway: Spending a few minutes before F3 to get good w/ God can go a long way. I candu it if I put my mind to it, canu?

Moleskin

Light Up baton was definitely the coolest part of the workout

News

Why all the line break in the COP section? They always insist….

Upcoming Qs

Prosciutto on Lions’ Den Q the following week > BE THERE
 

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Partner Up; Up Mountain.

QIC: VSquared

Date: 08/30/2018
PAX: Back Pew, Best in Show, Care Bear, Candu, Fissure, Flemish, Free Candy, Kodak, Moondance, Ringwald, Shortcut, Speed Bump, Sundance, Sunshine, Whittler, Wort
AO: Hill City

Conditions

No rain, a little muggy, no complaints

The Disclaimer

This is a free, volunteer, peer lead workout. I am not a proffesional. I have no knoledge 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. Abe Vigoda (or what I like to think of as Don Quijote)(Slow stretched or Old Man Windmill)
  2. Side Straddle Hop:
  3. Cotton Picker
  4. Windmill
  5. Arms up and keep them up!
    1. Forward Arm Circles
    2. Backward Arm Circles
    3. Cherry Pickers
    4. Overhead Press
    5. Recover in a Wall Sit (tell guys to give me ten counts)
  6. Piriformis stretch (introduced by Candu)
  7. Mountain Climbers (start slow cadence then go regular rate)
  8. Double time Side Straddle Hops straight to moseying to next place (Mt. Midoriyama, my least favorite and the most functional place in the park)

The Thang

Partner Up; Up Mountain.
(Partner up, both start at the base of the steps and move in two waves.)

  1. At base of marsh steps starts on 310 “Ballerina toe squats” as the person does an abyss push ups alternating sides then box jump up all steps when they are at the top they call out their partners hospital name, age and F3 name, and they start their ascent at the top person keeps doing dips.
  2. Gather at the base of Mt. has one man start on 310 LBCs while the other does Bearpees (burpee with 4x bear crawl) up the hill to the top and jog down to the base of the steps.
  3. Finally, start 310 dips on the benches while the other guy Burnie Sanders the slide Hill then jogs down around it to their teammate who switches out.
  4. Once all teammates are done they hold a plank while other finish.

No time for Mary.

COT

I’m turned 31 yesterday and have learned a lot over the last decade moving through my twenties. The least of which was not through my struggle with pron and sex addiction.
When I started getting more serious with my girlfriend in College I didn’t know what to do with the sexual tension that arose, though instead of turning to close friends and mentors and pulling back I turned to masturbation and soon after that porn. That was the slickest slope I have ever slid down. Shit, I had no time to consider what was happening or what I was coping with or how porn started to become where I went with all the tensions in my life. And then came the stunted emotional growth and atrophy from years of running with my emotions and justifying my mechanisms of coping.
But I got to where I could manage it somewhat. Sure, I had bad days and weeks sometimes, but I would get back under control. I wasn’t addicted and all my marital issues were mostly due to my wife …
I think many of you can see right there that something was wrong. But for years I knew the right words to say, I could articulate my feelings and lead those guys close to me into believing I was doing fine; I was in control. But inside I was allowing shame that I had developed as a junior higher in a family who didn’t talk about the hard things to push me into resentful hurt, sad self-pity, and lonely apathy.
It was late 2016 as a dream company and several hard years of work started to take a turn that I both didn’t like and couldn’t control that I started to cope harder with this mechanism of dopamine release and try to take full control over my life: I was going to exercise, I was going to read the Bible more and memorize scripture, I was going to get better at bearing my knuckles down on the housework that would make me a better husband – and in the meantime I’d jack-off on occasion to release the tension. I was going to pull up my bootstraps and fuckin’ kick life’s ass just like I felt like my ass was getting kicked.
Well, I’m not the most disciplined person in any of those areas, and try as I might I kept needing a little more excitement to make up for the areas that just weren’t working the way I intended. In a short span of 2 months, I went from a porn addiction to nearly losing my marriage of 5 years (relationship of 8 years), hurting my family and friends, risking exposure to STDs and being arrested, dragging my Saviors name through the mud, and jeopardizing all the ministry that I was doing in our community.
Though I did not know it at the time, I risked hurting you all who live in and fight for our community. And for that, I’m sad and sorry.
At that moment when I had sunk my deepest yet, I suddenly felt out of control realized where I was at and how far from OK I really was. I realized that just like King David the same man I said I would never be is who I had become. And God was opening my eyes. Out of desperation, I went straight to my Pastors that night and through their counsel and loving though stern discipline went to my wife and my accountability partners. That was the hardest 6 hours of my life.
My wife had known about porn but given me space to deal with it as I said I was. She hadn’t yet aligned my terrible attitudes around serving her with my struggling in that area and my suppression of feeling underlying my addiction. But this did it. This was way different. My actions caused a sudden trauma that is indescribably by me and will echo in her for the rest of her life. And, unlike before that action, the situation was out of my hands now.
By God’s grace through my wife and ironically the same steady midline emotions she always drives me crazy with my wife held on to me and in doing so gave me a tangible illustration of grace that changed my life from the inside out.
Recovery personally, in my marriage and with my Lord and community has not been easy, but it beats the shit outta addiction. I can be in recovery openly and get encouragement and help from those around me; not so with addiction. I have a long way to go, but I am back on the path now and more in love than ever with my wife, my God and the process of becoming more like I was created be until he sees fit to bring me home.
There are many things and people that play parts in my recovery like my wife, my Bible, my Church, my Counsellors, and a men’s group for sex addicts I attend at Roots Counselling (FreeCandy being a major one of those group members and the reason I’m here), and F3 plays a significant part in my recovery, from the aspects of fitness, fellowship, and faith, and in giving me routine and a place to practice and be challenged in accountability in both directions.
By that I mean that I both get to be held accountable and challenged to be vulnerable and hold those around me accountable and accept their vulnerability.
And that’s what I want to encourage in you all. Open yourselves to being vulnerable physically as you consistently attend workouts, emotionally as fellowship and honestly present where you are at, and spiritually as you freely converse about all holistic aspects of life.
So, too, must you be willing to hold those around you accountable as they open these areas of their life up before you. Not harshly, but gently listening and curiously engaging (basic open-ended questions) to whomever you find huffing and puffing or sipping a pint beside you.
These people around you and in your workplaces (the other men most appropriately) and in your homes are so much more like you than different and are all fighting battles of their own. If you just take a little time to open up and engage well the blessings are abundant, holistic, and impact not only you but everyone else that’s touching you.
Be those Men, be accountable. Partner up and keep working your way up the mountains that life presents you.
P.S. – thanks to those of you who held me accountable in finally getting this posted, I’m committed to doing it more quickly next time!

Moleskin

I never thought we would make it through the whole workout, but we did and I got so pushed in the process! 

 
 

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Herniated Beatdown

QIC:  Fissure
Date: 09/12/2018
PAX: Best in Show (Respect), Whittler, Sidekick, Fast Lane, Peanuts, FNG-Jabooti (Andrew Stephenson)
AO: Beast Ridge

Conditions

Perfect

The Disclaimer

This is F3.  I’m not a professional.  Push yourself don’t hurt yourself.  I have a hernia.

COP

Mosey to a distant light pole on the way to Bass Pro
SSH x 36, Imperial Walkers x 15, SSH x ? until FNG asked where the closest toilet was located
Mosey to closest toilet.  Jabooti performed toilet crunches x 5 minutes while we performed shoulder exercises.  All x 20 IC – arm circles forward then reverse, chinooks, overhead press, cherry pickers, arm planks
Mosey to pavillion by parking lot and regular mosey, high knee mosey, low knee mosey then regular mosey again down and back roughly 15 parking spaces

The Thang

Hernia 1, 2, 3

Just like a Dora but using only hernia friendly movements

Partner 1 bear crawls 30 feet to my hat and back while partner 2 started their 100 merkin reps
Bear crawls were modified to lunges and finally a longer mosey while partners cycled through 200 Carolina Drydocks then 300 dips
5 MOM – crunches, flutter kicks then Boat/Canoe

COT

I went down the rabbit hole of 9/11 stories and videos last night after Lace’s Out’s Q at Hill City and a long day at work.  A quick way to remember how blessed we are is to read the transcript from this series of phone calls from Tom Burnett on Flight 93 to his wife.
http://www.tomburnettfoundation.org/transcript.html

Moleskin

FNG Andrew Stephenson graced us with his presence today and quickly made an impression after 36 side straddle hops in cadence.  He needed a bathroom and he needed it badly.  YHC decided it best to have the group follow him so he didn’t get lost when he was finished.  Ideas for his name were Smoke Stack, Toto and other solid options.  We opted for a modified version of Djibouti (a country Andrew spent a good bit of time in during his years in the military).  So, we give you Jabooti!
Also, yes, I have a hernia.  I’ve had this thing for a month now and plan to have it repaired soon.

News

Training Day with Nashville – October 13th @ The Landfill
 
 

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Lower Body and Upper Body

QIC: Snowflake
Date: 09/6/2018
PAX: Fissure, Geek Squad, Milkman, Kodak, Steam Engine, Radiohead
AO: The Huey
Conditions:
A little cool this morning, time to get out the long sleeves

The Disclaimer:

Don’t hurt yourself, I’m of course not a professional, but like Tony Horton says “Do your best, and forget the rest”

COP

Started the day with no flag so 10 penalty burpees to kick off the workout.
SSH x 15 
Windmill x 15
SSH x 15
High Knees x 15
SSH x 15
Butt Kickers x 15
Merkins x 15
Mountain Climbers x 15

The Thang

I told the pax afterwards my thinking was to see how it worked out to do an All lower body and then follow it up with upper body. 
Dora
We did a Dora Partner workout to begin. One partner would run 2 light poles and then run back while the other partner would do an exercise. When they got back from the run, the partners would switch.
Squats x 100
Plank Jacks x 200
Monkey Humpers x 300
11’s
After the lower body had been taken care of, we moseyed over to the benches for some 11’s. The Pax did decline merkins by the benches, and then ran to the memorial steps to complete Incline Merkins. Pax would do one decline, and then do 10 incline. From there we added 1 to the decline and subtracted 1 from the incline to do a total of 11 reps each round.
Pax killed the 11’s so we had time for some Round Robin Mary to finish off the workout.

COT

Counted and Named
Discussed the question of what is truth and where can we find it. The night before I had been teaching kids on the fact that the one place that we can go to, to find truth is God. God does not simply decide what truth is, but He is Truth. God is the one who can tell us what to do because He is the truth. I can trust in God because I know that it is impossible for God to lie to me. Anyone who is looking for truth to their life, there is a place we can go to find it.

Moleskin

Note from the Pax, 300 Monkey Humpers was a lot. Good to know for next time.  

 

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It’s Game Time!

QIC: threeskin
Date: 09/10/2018
PAX: Best In Show, Fast Lane, Journey, Sidekick
AO: Beast Ridge
Conditions:
Sidekick said it was 80, but it could have just been his garage temp…

The Disclaimer:

Done, no FNGs

COP

SSHH – Side Straddle Hop Heavy
SSHs alternating with the following:
Seal Claps
LBCs
rLBCs
Military Press
Imperial Walkers
Good Mornings
Lunge to curb
Calf Stretch with 10 counts

The Thang

Shall we play a game?
Title of exercises or routine
Relay race on the soccer field: Collect as many coupon points on the top of the bleacher steps in the time allotted.
Full Coupon = 4 points – Do ten burpees to move it up a step
Half Coupon = 2 points – Do ten suitcase crunches to move it up a step
Quarter Coupon = 1 point – Do ten incline merkins to move it up a step
Start by sprinting across the field, touch the metal bench, sprint back and select your point value and do the exercise to move your coupon.  Alternate with your teammate.  No more that two coupons on any given step.
The race ended at 06:10 in a tie: 9 to 9.  A built in anti-sandbag rule was invoked by allowing those watching the clock to think the race ended at 06:05.

COT

Counted and Named
Discussed the need for Focus and that we should keep running our race.
“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.”

Moleskin

We all have obstacles, I have admittedly been challenged by them of late.  It’s important to remember your end goal (coupons on the top step) and find a way to get them there or complete your task at hand or your overall strategy.   

News

9/11 convergence at Hill City

Upcoming Qs

Fissure on Wednesday
 

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Circuit City

 

QIC: Sidekick
Date: 09/08/2018
PAX:  Candu, Doodles, geek squad,  Goose, Odd Job, Prosciutto, ringwald, rug doctor, sidewinder, Snowflake, Threeskin, Venus, VSquared
AO: The Landfill

Conditions

73 degrees and damp

The Disclaimer

This is F3.  I am not a professional.  Push yourself but modify where necessary.  We will help you if you are in need.

COP

SSH IC X25; 5 Burpee Penalty for no flag; Good Mornings X 15; Murcans IC X15; Windmills IC X15; Baby Arm Circles IC X15; Reverse IC X15; Ray Lewis IC X15
Mosey for a tour of the Landfill; One set of pull ups to failure at play ground; Nose touch Durcans X 5 with holds; Run the hill to the soccer field

The Thang

Circuit City
Circuit city is made up of 16 stations today.  Each station is 30 seconds of exercise followed by 15 seconds of rest/rotate.
PAX partner up and choose a station to begin.  The stations are as follows:
Curls with coupon; press with coupon; kettle bells with coupon; squats with coupon; SSH; Murcans; LBC; Big Boy Sit ups; Monkey Humpers; Plank Jacks; Cherry Pickers; Pickle Pounders; STS (shoot the shit); and 2 stations of 70 yard sprint (sand bags optional)
We rotated through these stations for about 2.5 cycles, about 35 minutes.
Mosey back to the flag for some Mary
Mary consisted of Iron crosses X 15; Dying cockroach IC X15; 15 Big Boy Sit ups OYO; Pretzel Cruch IC X 10 each side; Superman Holds; Seal jacks X 10

COT

3 FNGs today tasting the Gloom
Talked about F3 and the good that can come for the FNGs.

Moleskin

Pull up battle ensued and there was a victor.  Great job Doodles

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