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Parking Lots Aren’t Just for Parking Cars

QIC: Ringwald
Date: 09/06/2018
PAX: Back Pew, Cable Cutter, Candu, Flemish, FNG-Franzia, Free Candy, Jekyll (F3 The Fort), Moondance, Sunshine, Threeskin, VSquared, Wort
AO: Hill City

Conditions

A semi-pleasant, dry morning.

The Disclaimer

My name is Ringwald, and although I am not a professional I am on Q today. Push yourself hard but do not hurt yourself, you are here on your own free will.

COP

The Great Hall
Windmill X 10 IC
Cotton Pickers X 10 IC
Side lunges X 10 IC
Squats X 10 IC
SSH X 20 IC
Arm circles X 15 IC
Reverse arm circles X 15 IC
Moroccan Night Club X 15 IC
SSH X 20 IC
Merkins X 10 IC
Side-step Planks (aka Toe Tappers from now on) X 15 IC
Mountain Climbers X 10 IC

The Thang

Parking Lot 1 – Love Shack
Start at one side of the parking lot.
Broad Jump to each line of a parking spot then perform 5 squats and 5 toe merkins.
Continue until you reach the end of the lot.
Parking Lot 2 – Edley’s Barbeque
Start at one side of the parking lot. Time for Merkin Suicides.
Run to first parking line, return to start and perform 1 Merkin.
Run to second parking line, return to start and perform 2 Merkins.
Rinse and repeat, increasing Merkins each time you return, until you reach the end of the lot.
Parking Lot 3 – Big Chill Parking Deck
PAX ran up the stairs to the 3rd level to perform some 4-corners exercises.
100 LBCs
100 Flutter Kicks
100 Hollywoods (50 each side)
100 Confusers (TM) – all four limbs raised, lower opposite hand and leg, bring back up, repeat for other side)
PAX used the ramps to run back down and then headed to the great hall right on time to end.

COT

Stay strong in your vision, but be open to the flexibility on how you get there.
We need where we want to go in life and think we know the path, but that path sometimes has some curves, bumps, or dips in it. Stay focused but adapt to life to get where you want to be.

Moleskin

Lots of mumble chatter behind me during the moseys, probably just thanking me for making the PAX better. The smell of Edley’s smoker made some people’s mouth water, for better or for worse.

News

Blood Drive for Cable Cutter’s coworker on 9/6, he will send details to Slack channels. 

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No Glove, No Love

QIC: Whittler
Date: 09/05/2018
PAX: Early Bird, Fast Lane, Sidekick
AO: Beast Ridge

Conditions

Balmy to say the least

The Disclaimer

I’m not a professional, this workout is free, yada yada

COP

A bit of a different warm up as QIC decided to make this a moving warm up. 
Mosey for 1 minute and 15 seconds followed by:
SSH x 20
3rd grade exercises x 15
Merkin x 10
Body builders x 5 OYO
Repeat 4 more times, alternating the stretching exercise, at which time we reached our destination
We then did an Infinity Plank with high plank, low plank, Side Planks, Plank Jacks, and mountain climbers

The Thang

The Beast is clearly a glove-free zone so we worked on building those calluses on the asphalt
No Glove, No Love
Beginning on one curb, each PAX performed Inchworm Merkins to the other curb, performed 25 American Hammers, then lunged back to do 25 Flutter kicks
Round 2 – Bear crawl down, 25 AH, lunge back for 25 FK
Round 3 – Inchworm merkin, 25 AH, lunge back, 25 FK
Round 4 – Merkin roll down, 25 AH, lunge back, 25 FK
We then began our mosey back, stopping midway to do Good Mornings and Heel stretches
Once back at the parking lot, we had enough time for some Mary
LBC x 20
Heel touches x 15
Reverse Pickle Pounder x 10
Freddy Mercury x 15
Hello Dolly x 15
Pretzel Crunch x 20
Over and out.

COT

We all had places to be this morning so the COT was short.  After the “O-ramas”, my WOD was to encourage everyone to run their own race.  We often focus on pleasing others or doing what seems right to others and we forget to stay true to ourselves.  Don’t worry about what other people think.  Work to earn the acceptance of your Creator, your family, and yourself.  We can do this by running our own race instead of someone else’s race. 
We proceeded to acknowledge those in need of prayer including Ohms’ FIL, EB’s return to work, Whittler’s smooth sale of his house in Germantown, and all the unspoken requests.

Moleskin

Lots of commentary regarding the lack of gloves among the HIM involved today.  Gloves have become the Scarlet Letter of Beast Ridge.  That being said, I had to take several breaks typing this up because my hands hurt.  And there may be glass in them.

News

No news is good news?

Upcoming Qs

September 6 – Ringwald @ Hill City, Snowflake @ The Huey
September 8 – Sidekick with his Landfill VQ

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Sink or Swim

QIC: Kodak
Date: 09/03/2018
PAX: Snookie, VSquared, Stinger, Best in Show, Fissure, Doodles, Wilson, Leftovers, Tea Party, Vila, Fast Lane, Care Bear, Snowflake, Free Candy, Red Handed, Steam Engine, Early Bird, Candu, Ducktales, Stairmaster, Clone, Back Pew
AO: Hill City

Conditions

Cool September morning

Work-Out Goal

Primary: Sustained heart rate >120 BPM for ~1 hour.
Secondary: Workout designed to allow participants at any cardio level to push themselves 100% while still being able to continue through all exercises.
Tertiary: Push yourself through being uncomfortable

The Disclaimer

I am Kodak 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. I will try to motivate you under the understanding that you draw the line at your own limitations. We will not leave anyone behind. Swimming is involved in this workout. I have provided PFDs and assigned a partner to watch you during the swim- Swim at your own level/risk.
 

WARM UP

20 SSH IC
20 Flutter Kicks IC
20 Air Squats OYO
10 Merkins (4-count) IC
20 Over head Arm press IC
25 Meter High knees, low knees, karaokies
On your Belly, on your back, on your feet (just to get everyone wet)

The Thang

1/4 Mile mosey to rocks
1/4 Mile Mosey (Rock Carry)
Belly, Back, Feet
1/4 Mile Mosey (Rock Carry)
 
The following was repeated until 2 minutes before end of workout:
 
Enter Water w/ Partner
1st Partner swims to rope and back while partner watches X2
2nd partner swims to rope X2
“Rock Circuits”
PAX did many different iterations of Bear Crawls, Merkins, Burpees, Flutter Kicks, Jog-Sprint-Jogs, and SSHs between rocks.=
5- 25 meter sprints
END WORKOUT
 

COT

What do you use for internal motivation to get through pain and discomfort? 
From April-July of 2012 I volunteered to be a Ranger. I had to endure 8 weeks of the Ranger Assessment and Selection Program (RASP). I went to this selection knowing I was not in perfect shape- but was going to try my best. I did not realize what I was getting myself into- sleep deprivation until your hallucinating, 2 meals a day, and 80-120 lb Ruck sacks were just the beginning.
The day I decided to quit- was the day I changed my mind set about pain. We had just finished a 16 mile movement and came to our patrol base right outside of a field. We set up the patrol base and within an hour one of our guys assigned to the M-240 Machine Gun on the apex fell asleep. The instructors were in the tree line with night visions goggles and immediately came over. We were instructed to throw on our rucks and step into the field.
For the next two hours we were “smoked.” There was no way to prep yourself for that amount of physical movement. We did 100 meter sprints with our rucks for so long i couldn’t even keep track of time. Next, we started “taking casualties” and guys weren’t allowed to move and could only be carried. It was by far the hardest I was ever pushed.
There was a moment where I found myself carrying my ruck on my back, a “casualty’s” ruck on my front, and a “casualty” on top of my ruck across my shoulders. This went on for a few minutes before I mentally broke. Quitting had been in my head all day and finally it was time to accept that I wasn’t going to be a Ranger. I began heading over to the medic tent to let them know I was done when another member in the class approached me. He was more of an acquaintance than a friend- but he showed me his Killed In Action (KIA) bracelet of a friend he had lost on a previous deployment. He told me, “My friend and his family want you to know how much they would give for him to feel the pain you are feeling right now.”
I didn’t quit.
That moment has stuck with me since then and has taken me through some of the worst times in my life. So again I want to ask you-
What is your internal motivation for pushing through pain and discomfort?
“I accept the fact that as a Ranger, my country expects me to move further, faster, and fight harder than any other soldier.”
-Portion of 2nd stanza of Ranger Creed.

News

None.

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See Rock City

QIC:  Fissure
Date: 09/04/2018
PAX: Picasso, Udders, Sunshine, Early Bird, VSquared, Whittler, Speed Bump, Flemish, Leftovers
AO: Hill City

Conditions

Humid as all get out

The Disclaimer

This is F3. It’s free and no one made you show up.  I’m not a professional.  Push yourself don’t hurt yourself.

COP

Slaughter Starter – alternate burpees and squats – rep count went 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 10

The Thang

Pax each grabbed a rock.  Medium sized.  Big enough you need two hands to carry.  With the rock:
50 squats, 40 crunches, 30 chest presses, 10 alternating rock touch merkins, 8 Iron Crosses, without rock:  10 burpees
Pax lined up down sidewalk lights at Great Hall and performed 6 rounds:
10 squat to overhead press with rock, 5 broad jumps, 5 merkins, lunge back
5 minutes of Daniel-sans, 45 seconds on, 30 seconds off
5 rounds of sprints across the Great Hall
Return rocks
MOM
American Hammers x 10 IC
Monkey Humpers x 10 IC
Box Cutters x 10 IC
Squats (slow) x 10 IC
Flutter Kicks x 10 IC

COT

YHC was pretty moved by Kodak’s words of wisdom at the Labor Day convergence and since a good number of guys today weren’t at The Dam I did my best to relay the message.  I don’t want to steal any of that thunder, frankly, so look for Kodak’s BB later today.  

Moleskin

Let’s just say some rocks were bigger than others today.  Size matters, people.

News

9/11 Convergence at Hill City
10/13 Training Day at Landfill led by F3 Nashville
 
 

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Dora The Explorer

 

QIC: Picasso
Date: 09/05/2018
PAX: Turtle, Geek Squad, Prosciutto, The Count
AO: Lion’s Den

Conditions

76 degrees and very humid

The Disclaimer

I am not a professional, nor are you. Let’s keep it like that and not decide to press charges in the case of an incident. You are here on your own will and we will help you if you decide to go to hard in the paint.

COP

Baby Arm Cirles x 15 then reverse it
Mountain Climbers x 15
Calve Stretches x 10 seconds
High Knees x 15
Wide High Knees x 15

The Thang

Bottle Rocket Indian Runs x .5 miles
It’s a traditional Indian run, but the guy in the back runs roughly ~50 yards ahead of the pack in the form of a sprint
Glute Bridges x 20
Plank x 20
Star Plank x 20
Bottle Rocket Indian Runs x .5 miles
Carolina Dry Docks x 15
Warrior Pose x 15 seconds IC, alternate
Side Plank x 15 seconds IC, alternate
Glute Bridges x 20
Dora The Explorer
Partner Up
Completed 100 inverted rows as a pair while also running 100 yards, then back
Completed 200 squats as a pair while also running to the top of the stadium, then back
Completed 240 LBC’s as a pair while also running the entirety of the track
Mosey to the Love Shack
LBC IC x 20
Glute Bridges x 20
Xs & Os until time is up

Moleskin

We logged a total of 2.1 miles of intervals. Everyone left early so The Count and I talked about his upcoming travels. 

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Omaha

QIC: Steam Engine
Date: 09/01/18
PAX: Best In Show and Back Pew
AO: Landfill
Conditions: Football weather
Disclaimer: Not a pro, here on free will, push yourself but modify if you need to.

0700 Was the lone HIM debating to put on my running shoes to go for a long run but Best In Show made an appearance. Still with only two HIM had to make an Omaha on the workout.
COT:
SSH IC 15x
Cotton Pickers IC 15x
Windmill IC 15x
Alternating Toe Touches IC 15x
Little Arm Circles Forward IC 15x
LAC Backwards IC 15x
Chinook IC 15x
Moroccan Night Club IC 15x
Back Pew makes an appearance (insert mumble chatter) that is where I realize none of us have a shovel flag thus (insert penalty)
Burpees OYO 10x (shovel flag penalty)
Infinity Plank
Merkins IC 5x
Annie IC 10x (both arms)
Plank Jacks IC 10x
Alternating Shoulder Taps IC 10x
Plank March IC 10x
Merkins IC 5x
Did some decorating by that we moved some benches for the following exercise
Hurdles: PAX hold low plank while guy in the end hurdles over them and holds low plank once he reaches the end.
2x
Side Hurdles 2x
Tunnel of Love: PAX hold a plank while guy in the end army crawls underneath and holds plank once he reaches the end
2x
Some sandbags were left behind for our enjoyment
Overhead carry sandbag to the cones w/ shoulder press OYO 10x at the end
2x
Bear Craw down field and backwards bear back (drew inspiration from Facing the Giants but we had odd numbers so we didn’t have to bear craw with someone on our back)
Sandbag bear same as block bear but sub the coupon with a sandbag
Sandbag Swings IC 6x
Curls IC 10x
Walk back to Shack
Mary:
Asheville Abs IC 5x
Pretzel IC 8x (both sides)
Hello Dolly IC 10x
Rosalita IC 10x
Flutter Kicks IC 10x
Best In Show wanted to test out a new move name to come later
Hold Plank take one leg and move it to the side and back IC 5x (both sides)
He got this move from a YouTube video
LBC IC 10x
RBC IC 10x
Big Boy Situps OYO 10x
American Hammers IC 10x
Time

Count-o-rama
Name-o-rama
Announcements:
Convergence at Chickamauga Dam for Labor Day beatdown
Prayer Request:
All the HIM traveling this Labor Day weekend
WOD: Was going to go with a football quote but saw a tweet that really caught my eye. It was from a man that won an Olympic Gold Medal in wrestling back in 1984 in LA.
“I know God exists. I’ve had too many miracles in my life to deny it” – Mark Schultz
We go through life wondering if God still does miracles and the answer is yes. There are many miracles around us but we live in a fast pace world that we don’t take the time to realize them. Us waking up every morning is a miracle. Growing up and reaching where we are at this moment is a miracle. God works in our lives leading us to where we need to be and meeting the people that will help us reach our goals.
Lastly the reason this tweet caught my eye is that life will throw some pretty bad stuff your way and you have to look at the tiny miracles to get you through the day. Mark lost his older brother when the man who created Foxcatcher murdered his brother. So i can only imagine what it took for Mark to get through that.
 

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The FAB 5

 

QIC: Sidekick
Date: 08/29/2018
PAX: Fast Lane, Journey, Oscar, Threeskin
AO: Beast Ridge

Conditions

72 Degrees and humid, there was a cool breeze at one point

The Disclaimer

I am not a professional. Modify where necessary.  Do not hurt yourself, but if you do, we will assist you.  You are here of your own choice and we are glad for it.

COP

SSH ICX15, Mericans ICX15, Good Morning ICX10, St. Bernard Squats ICX12, Baby Arm Circles – Forward, reverse ICX15 each, Shoulder press ICX20, SSH ICX15, Long Mosey through the big lot around to the soccer/football/rugby/whatever else field.

The Thang

The Fab 5 was born because there were 5 of us.  go figure.  Wanted some mutual accountability but odd numbers eliminates partners.  No one sweats alone
The FAB 5 consists of 5 PAX performing an exercise in a stationary location.  In our case this was the cement bleachers on one side of the field and eventually, the metal bench on the other side of the field.  Upon the command of Exercise, the first PAX will run across the field to the bench and begin the exercise while the other 4 PAX perform the exercise on the cement bleachers.  Upon arrival, the running PAX gives an audible AYE! This prompts the second PAX to run to the other side as well.  This process is repeated until all 5 PAX are at the metal bench.  At this point the exercise is complete.
The first exercise was Irkans.  The return trip was dips.  The thrid leg was left leg step ups with a return trip of right leg step ups.  The fifth leg was shoulder presses with a return trip of squats.
By this time we had 12 minutes left so we embarked for 12 MOM.  But this is FAB 5 12 MOM.  We moseyed to the far corner of the field where the hill resides.  Fab 5 MOM involves a PAX calling an exercise with the other 4 PAX assuming ready position.  On Exercise the first PAX runs up the hill while the others do their repititions.  When the running PAX reaches the top of the hill, he calls one of his brothers who gets up and runs the hill.  The first PAX assumes the position and starts the reps.  This continues until all PAX are at the top of the hill.  We all go back down the hill and a new PAX starts the process over again.
Exercises in 12 MOM were
Plank, Hello Dolly, Plank Jacks, Mountain Climbers, and Flutter Kicks
Mosey to Flag for COT
 

COT

Talked about some of the great stories being relayed in the recent BB.  Talked about Free Candy and his experience and discussed how we can all be support systems for others going through a multitude of trying times.

Moleskin

Nothing super interesting about the workout today.  We all sweated.. alot

News

Convergence on Monday 9/3 at the Damn Park

Upcoming Qs

Convergence on 9/3, Beast Ridge back in action Wednesday 9/5 for Whittler

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BLIMPS around the Huey

QIC:  Snowflake
Date: 08/30/2018
PAX: Ducktales, Geek Squad, The Count, Milkman
AO: The Huey

Conditions

Not a bad day for a workout

The Disclaimer

Told everyone I’m not a professional. We are going to work hard but don’t hurt yourself.

COP

Started with a Mosey around the light poles. Surveying what we had to work with and to determine the distance between the light poles. 
Form there we circled up and did the following warm up
SHH x 20
Windmill x 20
Squats x 20
Finkle Swing  x 10 each leg
Forward arm circles x 10
Reverse arm circles x 10
Cherry Pickers x 10
Moroccan Night Club x 10
Merkins x 10
Mountain Climbers x 10

The Thang

We did BLIMPS around the light polls of the track.
B- Bear Crawls (Modified to Berrine Sanders after first pass)
L- Lunges to the next light pole
I- Indian Run through 2 light poles
M- Mexican Jumping Bean to the next light pole
P- Prisoner Run, (decided to rename this the John McCain in honor of the late Senator)
S- Suicides to the next light pole
We completed 3 rounds of BLIMPS and then did some Mary
American Hammer x 10
Boat Canoe
Flutter Kicks x 10
Heel Touches x 10
LBC’s x 20
Freddie Mercury x 10
Pickle Pounders x 10

COT

Counted off and prayed for each other.

Moleskin

Remember that we are not in control of the universe. But the good news is, that a God who loves us is. We need to follow after Him, and trust in Him.

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Wax on. Wax off.

QIC:  Fissure
Date: 08/29/2018
PAX: Ducktales, Geek Squad, Ohms, Speed Bump, Prosciutto, Whittler
AO: Lions Den

Conditions

Humid.  Fall weather awaits.

The Disclaimer

Disclaimed

COP

Brisk warmup lap followed by SSH, Imperial Walkers, Windmills, Imperial Walkers and more SSH – all IC.

The Thang

Borrowed this first part from the first week of the Iron Pax Challenge
Pax lined up across the track leaving space for our running friends
Completed 50 squats, 40 LBCs, 30 merkins, 20 Bonnie Blairs, 10 burpees, 400 meter run
then another 50 squats, 40 LBCs, 20 merkins, 15 bonnie blairs, 10 burpees, 400 meter run
then another 50 squats, 40 LBCs, 20 merkins, 10 bonnie blairs, 10 burpees, a late pax ran 400 meters while the rest prepped for the next part of the thang and held plank (some held plank better than others and Ducktales made sure they knew it)
Lap finished and we proceeded to the newly named “Daniel-sans.”  At the base of the stadium steps (track level) we put our hands on the brick wall and did high knees in a “1, 2, 3, hold” count (think Karate Kid folks).  The hold = one second.  30 seconds on, 30 seconds off for 5 minutes.
We moved to the base of the stadium steps (step level), lined up and did burpee box/step jumps.  Each round we increased the burpees and number of steps up to 5.
Back to Daniel-sans!  3 more minutes
5 MOM – boat canoes, box cutters, American Hammers

COT

There wasn’t much time spent in the COT today.  The Pax and YHC were gassed.

Moleskin

One Pax was late and was administered a “catch up” lap.  Props to said Pax as he took it without complaining.  

News

Scenic City Mud Run this Saturday
Memphis Growruck 9.21.18 thru 9.23

Upcoming Qs

No Beast Ridge 9.3.18 we will converge at Chickamauga Dam park 7-8am, Kodak on q

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Star Hill

QIC: Free Candy
Date: 08/28/2018
PAX:
Back pew, Cable cutter, Candu, Care Bear, Early Bird, Fissure, Flemish, Kodak, Laces Out, Moondance, Ohms, Prosciutto, Ringwald, Sundance, Sunshine, Threeskin, VSquared, Whittler, Wort
AO: Hill City

Conditions

A cool morning on the brink of Fall.

The Disclaimer

This is a free, volunteer, peer-led workout.
I am not a professional.
I have no knowledge 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

–mosey to great hall

-20 side straddle hops
-10 Merkins
-13 high knees
-15 side straddle hops
-13 wide knees
-Annie’s (hold plank and rotate free arm in a circular motion. Eventually switch arms)
-on your six! Febreeze’s:
-5 big boy sit-ups SINGLE COUNT and remain upright on last one. Lift feet 6” above ground
-15 count of forward arm circles
-5 big boy sit-ups
-15 air arm presses
-5 big boy sit-ups.
-15 count of backward arm circles
-10 side straddle hops

The Thang

Enjoyed some free candy on our favorite hill. No such thing as free candy though, you have to work for it!

-Go grab rocks from by the river. Number of rocks is # of us / 2
-stand in circle at shoulder distance from each other with backs facing in
-when I say go, we pass the rocks to the right with a overhead press once you get the rock. It will be a 4 count in cadence. and I will demo how it will go.
-reverse direction and shove them straight out
-reverse direction again and do curls
-Mosey to mount mira whatever it’s called carrying the rocks.
-split into teams of 2
-starbursts placed in bowl at top left.
-one partner runs up hill from bottom right corner while the other stays and does:
-big boy sit-ups with the rock or
-full arm curls with rock or
-on your six lay on back and do overhead rock presses
-competition will be to see how many starbursts your team can get before I say time is up or we run out
-1/per every time someone goes up.
BONUS is if you Burnie sanders up the hill you earn (3)
-have teams give me their totals:
-Top team(s) have immunity from carrying the rocks back.
-bottom team(s) have to go up top to get the bowl but also get to pick exercises for everyone else (including the top team) to do while they wait for them to get back.
Back to the Rhino to perform some Mary exercises to finish out the workout.

COT

I’m turning 28 next month. When I was maybe 11, 12 years old I watched porn for the first time, and ever since then, I never stopped. I couldn’t stop. I needed it and I craved it and it had me.
It satisfied me when I was feeling down on myself.
It satisfied me when I was feeling on top of the world.
It satisfied me when I felt rejected.
It satisfied me when i rebelled against my parents.
It satisfied me when I lacked a sense of belonging.
It satisfied me when I felt angry.
It satisfied me when I felt like I was losing control in life.
It satisfied me when I felt guilty and shameful.
It satisfied me during finals weeks.
It satisfied me when women didn’t fit my standards.
That is…until October of last year. That’s when I began to learn a whole new definition of satisfaction. You see, satisfaction to me became more of a biblical satisfaction. A spiritual alignment with what God says is holy. Not what I say is good. Something that lasts and won’t come back to haunt me later that day. Something that has no shame. Has no guilt. Has no fear. Something I didn’t have to hide.
This has been just 1% of the lessons I have learned over the past year. But it stared with identifying that 1) I had an issue 2)I needed help and 3) the only way out was truth.
But I am here today #1 because my Lord and Savior Jesus Christ extended the hand of grace to me, had and still has, an immense desire to rid the sexual sin and porn out of my life. And he wants the same for each one of you too. Porn is not something that you can suppress, not something you can permanently hide, and not something that will get you where you want to be in life. It will grow stronger, it will get out of control, and it will affect you in other parts of your life without you realizing it.
So if any of you can resonate with any of what I said, I am open to talking and will do so in complete privacy. Send me a PM on slack. You don’t have to be alone in this.
I also want to give a shout out to my friends I knew before F3 who are here today supporting me in all aspects of my life.
V2^2
Wort
Sundance
Kodak

Moleskin

Kodak shed a tear when he saw the Starbursts at the top of the hill. Or it was sweat. Really not sure. Either way, it was a kodak moment.
Wort left the workout early and I think I saw him taking a swim in the river a little later on.

News

City collab workout happening on Monday, Labor Day at the park by the lake and 153.

Upcoming Qs

V^2 in two days has a VQ!