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Inflection Matters

 

QIC: Geek Squad (Drew Rimback)
Date: 08/28/2018
PAX: Ducktales, MilkMan and Radiohead
AO: The Huey

Conditions: 70 degrees

The Disclaimer:  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 to your car. 

Da Warm Up

-15 SSH IC exercise
-15 Imperial Walker
-15 High Knee IC exercise
-15 Wide Knee IC exercise
-15 Mountain Climber IC exercise
-12 LB arm forward IC
-12 LB arm back IC
-12 overhead press IC
-12 Moroccan night club IC
-15 SSH IC exercise

The Thang (on the track)

Broad jumps to next light pole
Mosey to next light pole
Kareokes to next light pole
Mosey to the Pavillion
Wall sits x 15
Joe Fraiser’s x 15
Mohammad Ali s x 15
Bus drivers x 15
Overhead press x 15
Use Picnic tables for following set:
Step ups  x 10 each leg
Incline Merkins x 10
Decline Merk x 8
Dips x 10
 
Get back on track and this time mosey to lightpoles and do sets IC
Plank jacks x 10 .  Mosey to next pole
Burnout light -Squats x 10. Mosey
Shoulder taps – x 10. Hold plank for 10 Count.  Mosey
Lunges x 10. Mosey
Merkins x 10. Mosey
 
Repeat 2nd time with no pavillion.
 
Marys (all IC)
Heel touches x15
Flutter Kicks x15
LBCs x 15
Hello Dolly x 15
Pretzel x 8 each leg
Big Boy sit-ups x 15
Freddie Mercury’s x 15
 

COT

2 Corinthians 12:9-10: 9 But [the Lord] said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me. 10 For the sake of Christ, then, I am content with weaknesses, insults, hardships, persecutions, and calamities. For when I am weak, then I am strong.
 
In our weakness His power is made perfect.  His grace is sufficient.  It’s all about getting stronger in everything. It forces us to rely on strength outside ourselves. It’s a place of humility to get to.  Challenge youself to be content in all circumstances, there is much to be thankful for.
 
 

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A MILE IN MY SHOES/CIRCUIT TRAINING! 

QIC: The Count
DATE: 23 AUGUST 2018
PAX: Ducktales, Geek Squad, Snowflake
AO: The Huey
CONDITIONS: Cool morning, around 68 Degrees, light breeze, and low humidity
Disclaimer: Disclaimed
COP: Side Straddle Hope, Abe Vigoda’s, Little Baby Arm Circles, Mountain Climbers
The Beat Down:  Each Quarter Mile Lap consisted of 8 Stations.  Between each Station PAX would run together.  First three laps were forward traditional run between stations.  Last lap Bernie Sanders was run between stations.
Station#1- 10 Burpee’s, OYO                                                                                                     Station #2- 10 Squats, IC (4 count)                                                                                         Station #3- 10 Lunges, IC (4 count)                                                                                         Station #4- 10 Emperial Walkers, IC (4 count)                                                                       Station #5- 10 Decline Push Ups, OYO                                                                                                 Station #6- 10 Incline Push Ups, OYO                                                                                                 Station #7- 10 Merkins, IC (4 Counnt)                                                                                                 Station #8- 10 Big Boy Sit Ups, OYO
CIRCLE OF ABS:At the conclusion of the entire mile the PAX circled up and did Round Robin Mary’s. Ducktales led us in Canoe’s, Geek Squad led us in Freddy Mercury’s, Snowflake led us in Heel Touches, and Q led us in American Hammers.
MOLESKIN: Do your best not to judge someone until you have had a chance to walk in their shoes.  It’s easy sometimes to sit back and be a morning quarterback about the past, but before one criticizes or judges another, try to put yourself in their shoes.

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Lazy DORA gives your rest

QIC: Flemish
Date: 08/23/2018
PAX: Speed Bump, Sunshine, Laces Out, Whittler, Back Pew, Ringwald, Threeskin, Fissure, Moondance, VSquared, Candu
AO: Hill-City

Conditions

Almost fall-like, cool August morning,

The Disclaimer

Welcome to F3. My name is Flemish and this is a free, volunteer, peer-led workout. I am not a professional. I also 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. We all do it, most important thing is that you don’t get hurt. The goal is not to be perfect, the goal is to get better.

 

WARM UP | Great Hall

15 SSH IC
15 Wall Sit IC
15 Little Baby Arm Circles (while holding wall sit) IC
15 Little Baby Arm Circles – Reverse (while holding wall sit) IC
15 Cherry Pickers IC
15 SSH IC
15 Mountain Climbers IC
15 Plank Jacks IC
15 Shoulder Press IC
15 Chinoosks IC
15 Windmills IC
15 Imperial Walkers  IC
15 SSH IC

The Thang

Merkin Circle | At the Fountain

Starting with the person left of the Q, do one merkin and go around the entire circle clockwise, each person doing 1 merkin and holding plank while they wait for their turn. When it makes it back to you, add a merkin and keep increasing every time until we collectively make it all the way up to 5 each.

Mosey to the bridge and Bernie Sanders / Mosey (switching) until about half-way

Lazy DORA | The Bridge

  • 100  — 10 Dips | Planks
  • 200 — 20 Little Baby Crunches | 6” Leg hold
  • 300 — 30 Squats | Al Gore/Squat Hold

Partner up. Partners perform 100 Dips, 200 LBCs, & 300 Squats as a team. Here’s the catch…no running. P1 starts with 10 Dips while P2 planks, then switch. Continue switching between dips and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.

Indian Run to Bridge Start and Mosey back to the Blue Rhino

7 Minutes with MARY

PAX’s choice

  • Speed Bump: Michael Phelps
  • Sunshine: Box cutters
  • Laces Out: Flutter kicks
  • Whittler: Pickle Pounders
  • Back Pew: 20 LBC (OYO)
  • Ringwald: Pretzel Crunches
  • Three Skin: Hip Thrusters
  • Fissure: Boat, Canoe, Paddles

END WORKOUT

COT | Rest Requires Energy.

It’s easy to think that rest is simply doing nothing, but often that means we’re defaulting to inactivity and lack of intentionality. To truly get the most of out of your rest you either need to spend energy to plan it, or spend energy to do it. You know you’re at rest if you’re getting more energy back while you expend it on an activity.
Take time this weekend and week to ask what true rest looks like for you (hiking, reading, etc), and make sure you have reserve energy to maximize the benefits of good rest. Otherwise, you’ll slip into inactivity and become dead weight to your community.

Prayers

  1. Recent arrival and expected arrival of 2.0’s for Early Bird and Ohmes, respectively
  2. Mr. Clean
  3. The Count’s Family
  4. Duck Tales’ Mom
  5. Flemish’s Wife

News

  • Cam Run this Saturday- You can still sign up, reach out to Ringwald for details
  • Block Party at Red Bank High School – Reach out to Laces Out for details
  • Labor Day Convergence – more to come from Fissure
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Daniel’s Lion Den

 

QIC: Ducktales
Date: 08/22/2018
PAX: Cable Cutter, Candu, Fissure, Geek squad, Ohms, The Count
AO: Lion’s Den

Slight Breeze. and quite… alittle too quite.

The Disclaimer

5:30 we started with some Vila inspired Man Stretching (YOGA!)

Triangle pose, down dog, up dog, back and leg things.

Pre Cam Run RUNNING (“its called jogging, i believe the j is silent”)

ran clockwise around campus, stopped at middle school, working our way to Daniel’s Lion Den

 
Dips
in cadence.
Ran to base of hill to RB Pool
Jogging
Daniel’s Lion Den
10 light poles go up a 9% grade 50 yards from pole to pole. Sprint from pole to pole. When each man arrived at each pole they had to work their way out of the lions den by doing 5 burpees at each pole. I grunted more than Candu
All downhill from there
Mossied down hill past one of Red Bank’s finest protecting the campus to the Picnic Tables by the cafeteria.
Declined Mericans
We declined 10 plus 1 to grow on.
Mossy to Bleachers
We stayed tight during the longer Mossies, no one got lost.
Box Jumps
Mossy to track
you guest it more running
Sprints!
We mossied around the track until the goal post. then sprinted 100 yards, Touchdown! mossied around to other side of goal post on track. Then sprinted 50 yards, etc until we did 300 yards.
Circle of Abs
Started with flutters, then LBC, American Hammers, etc until each Man lead an ab exercise.

COT

 

Moleskin

The inspiration was Daniel having to hang out in a lions den.

News

Tennessee Vols will have another amazing football season.

Upcoming Qs

The count tomorrow at Huey.

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Deck O Death

 

QIC: Sidekick
Date: 08/22/2018
PAX: Fast lane
AO: Beast Ridge

Conditions

70 degrees and mostly clear

The Disclaimer

I am not a professional.  If you get hurt I will help you to your car.  Modify where necessary

COP

Good mornings IC X 10
SSH IC X 20
Alabama Ass kickers IC X 15
Static Lunges X 10 per side
Third Grade Exercises IC X 12
Mosey to the concrete bleachers

The Thang

Desk O Death
Title of exercises or routine
We dealt the pain this morning with the Deck O Death.
Hearts = Big Boy Sit ups
Diamonds = Box jumps
Clubs = Dips
Spades = Derkins
Aces = 10 Burpees
Jokers = Bear Crawl to Midfield and back
 
Fast lane and I kept a great pace this morning and finished the deck in about 30 minutes.  This left us a little mosey time to get back to the flag.  It was a slow mosey since my calf will not heal.  I am about to try Early bird’s spoon full of mustard trick, then the local honey

COT

Today we discussed F3 and how I got started.  Why did I start? because I was fat and out of shape and my boss wouldn’t leave me alone.  Why did I come back?  because F3 is the only thing that I have ever done that comes close to the camaraderie I enjoyed playing competitive sports.  Why do you continue to attend F3?  F3 brings a sense of accountability, outward focus, and (for me at least) a sense of peace in my relationship with God.  F3 has opened my eyes to the fact that I am not solely responsible for the outcome of my life.  There is a plan for me and I didn’t write it.  That was a completely foreign concept to me 4 years ago.  I worked my tail off, I did all of those good things that got me where I am today.  WRONG.  The World is bigger than what you can control.  God steers the ship, I just try to keep it afloat.  F3 made me realize these things through support and accountability.  God will take care of me and i will take care and support my brothers.  That is why I continue.

Moleskin

My calf hurts.  The end

News

Cam Run this weekend

Upcoming Qs

Monday – Stairmaster
Wednesday – Sidekick

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“Showing up is the easy part.”

QIC: Kodak
Date: 08/21/2018
PAX: The Count, Care Bear, Wort, Prosciutto, Whittler, Back Pew, Gamecock, Laces Out, Cable Cutter, Sunshine, Ohms, Ringwald, Speed Bump, VSquared, Fissure, Candu, Flemish, Free Candy, Moondance
AO: Hill City

Conditions

Cool August morning,

Work-Out Goal

Primary: Sustained heart rate >120 BPM for ~45min.
Secondary: Workout designed to allow participants at any cardio level to push themselves 100% while still being able to continue through all exercises.
Tertiary: Proper Instruction on the Buddy Carry AKA Fireman’s Carry

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.
 

WARM UP

20 SSH IC
10 Burpees OYO
15 Mountain Climbers IC
15 Air Squats OYO
20 Flutter Kicks OYO
1/4 Mile Jog w/ High knees, Low Knees, Karaokes to bridge
1 minute stretch OYO

The Thang

(Start on west side of bridge)

10 Burpees OYO
15 Air Squats OYO
20 Flutter Kicks IC
Two-Column Indian Run across bridge

(East Side of Bridge)

10 Burpees OYO
15 Air Squats OYO
20 Flutter Kicks IC
10 Four-Count Merkins IC
Mosey to Intersection of MARKET STREET and 1ST STREET
2 X 50 Meter sprint up 1ST STREET w/ Jog down
1 X Lunges halfway up hill w/ sprint. Jog down
Mosey to EAST SIDE of BRIDGE
Instruction on Proper Buddy Carry
Buddy Carry halfway across bridge, alternating partners every 1/2 arch.
Two-Column Indian Run to west side of bridge.
10 Burpees OYO
15 Air Squats OYO
20 Flutter Kicks IC
Single Column Mosey to stop sign near Coolidge
50 meter sprint w/ jog to finish at Rhino.
END WORKOUT

COT

People like to say “showing up is the hardest part.” It’s a strong message that conceptualizes the idea that great opportunity comes to you by being present and prepared in the places in life where you seek success- which should be acknowledged.
From my personal experience there is something significantly harder- being mentally strong. It’s SO EASY to show up and not give it your all. It’s SO EASY to blend in with a crowd, underperform, and have no one notice. It’s SO EASY to make a standard for yourself and lower that standard when life gets tough. Don’t barter with your standards.
Whether it’s relationships, friendships, personal goals, career goals or anything else you value- you need to have standards for yourself. More importantly, you need to hold yourself to those standards when things don’t go your way or get difficult.
Luckily, we can create support systems for most of our standards. We communicate in our relationships about how we treat each other. You have operating procedures at work that you have to abide by or there are repercussions. There are laws in place that deter you from doing uncivil actions.
What do you do when it’s only you- when you are the only person accountable for your actions and there are no repercussions? How do you hold yourself accountable to standards when no one is looking? This is the hardest part- this is where we struggle.
I personally have quit things in life- and it feels just as bad today as it did the day it happened. I’m grateful that I live with that feeling, because I don’t quit anymore. Don’t think for one second that I don’t think about it- the temptation to lower your standards and quit is always present when things get tough- have the intestinal fortitude to push it away and carry on.
“Readily will I display the intestinal fortitude required to fight on to the Ranger objective, and complete the mission, though I be the Lone Survivor.”
-6th stanza of the Ranger Creed.
As always, thoughts and opinions are much appreciated.
 

Moleskin

  1. Free Candy yet again didn’t have any candy for anyone.
  2. Wort left “for work” and I think we spotted him riding the Carousel during the Count-O-Rama.

News

Cam Run this Saturday- You can still sign up
 

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Recovery Day

QIC: Steam Engine
Date: 08/21/18
PAX: Geek Squad and Ducktales
AO: The Huey
Conditions: Decent weather for some stretching out
Diclaimer: I’m not a pro, push yourself, modify if necessary,

Still recovering from the GoRuck Tough over the weekend I told the HIM that we would be doing A LOT of stretching and a decent amount of Mary and a dash of shoulders
COP:
Cotton Pickers IC 15x followed by stretching out to the left then right
Good Morning IC 15x
Fire Hydrates IC 15x then other side
Butterfly Stretch
Right Leg in Left Leg Extended try and grab left toe then switch
Butterfly Stretch
T Stretch Right Leg Across Body to Left Hand then Switch Sides
Hip Stretch (On your back bring right knee across body and to the floor then switch sides)
Little Baby Leg Circles IC 15x (Right Leg)
Little Baby Leg Circles IC 15x (Left Leg)
Alternating Knee Pulls IC 10x (Start with right knee to your chest extend out while bringing in left knee hold and switch back)
Big Baby Arm Circles IC 15x
Reverse Bib Baby Arm Circles IC 15x
Little Baby Arm Circles IC 15x
Reverse LBAC IC 15x
Deep Lunge followed by rolling back to your left leg and trying to grab your right foot then switch sides
Plank
Merkins IC 5x
Over under IC 5x
Left Elbow to Right Knee IC 8x switch sides
Finkle Swing 15x both times
Alternating Toe Touches IC 15x
Mary:
LBC IC 12x
RBC IC 12x
Hello Dolly IC 12x
Rosalita IC 12x
Bay City Scissors IC 5x
Side Leg Raises IC 12x (Right Side)
Side Leg Raises IC 12x (Left Side)
Pretzel IC 8x both sides
Asheville Abs IC 5x
Time

Count-o-rama
Name-o-rama
Announcements:
Cam Run 8/25
Fantasy Football draft 8/26
 
 
 
 
 
 

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4 Corners

QIC: Steam Engine
Date: 08/16/18
PAX: Geek Squad, Milkman, The Count
AO: The Huey
Conditions: Cool August morning some might call it no sleeve weather
Disclaimer: I am not a professional, you are here on your own free will, push yourself but modify if you need to, if you get hurt we will help you to your vehicle

Picked up the Q from Lugnut so went with something simple.
Mosey to the Lighthouse
Mary:
LBC IC 12x
RBC IC 12x
Hello Dolly IC 12x
Rosilita IC 12x
Flutter Kicks IC 12x
Pretzel IC 8x
Asheville Abs IC 6x
Mosey over to Pavilion for some fun
Wall Sits with Muhammad Ali’s IC 15x
Wall Sits with Joe Frazier’s IC 15x
Wall Sits with Push Press IC 15x
Wall Sits with Bus Driver IC 15x
Now let’s put it all together
Wall Sits with Muhammad Ali, Joe Frazier, Push Press, and Bus Drivers IC 10x
Now for the real fun over at the tennis courts
Corner 1: Merkins
Forward Lunge to Corner 2
Corner 2: LBC’s
Sprint to Corner 3
Corner 3: Squats
Backwards Lunge to Corner 4
Corner 4: Big Boy Sit Ups
Bernie Sanders back to Corner 1
Do each exercise  20x after completing all four corners do 15x, then 10x, and so forth
After a few series of this we had to reunite at the shovel flag for a cool down
COP:
SSH IC 12x
Little Baby Arm Circles IC 12x
Reverse LBAC IC 12x
Cotton Pickers IC 12x
Windmill IC 12x
Time

WOD: “Keep Ithaka always in your mind. Arriving there is what you’re destined for. But don’t hurry the journey at all. Better if it lasts for years, so you’re old by the time you reach the island, wealthy with all you’ve gained on the way, not expecting Ithaka to make you rich”

This is poem is about the Odyssey and Odysseus journey home. Sometimes your journey home will have some detours and could last a long time. This poem reminds you to enjoy the journey and make the most of it but to also never forget your end goal. I spent a 1.5 year in NC waiting to come back to Chattanooga and I enjoyed my time there especially getting to run and ruck with the men of F3 Hickory.
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Moving Day

 

QIC: threeskin
Date: 08/20/18
PAX: Burner, Early Bird, Fast Lane, Journey, Oscar, Sidekick, The Count, Whittler, Wort
AO: Beast Ridge

Conditions – Perfect August Morning for Moving

The Disclaimer – no FNGs or Pro’s in attendance

COP

Backing up the moving truck: g – n – i – v – o – m
Mosey:
Good Mornings – wide stance bow
Mosey:
Nolan Ryan’s – one armed plank and punch
Mosey:
Imperial Walkers
Mosey:
V-Ups
Mosey:
One-Legged Burpee
Mosey:
Merkins

The Thang

After the truck is backed up: the D – A – Y is here. 
Dips:

  • 3 sets of 10 low and slow with a field run in between

Aiken Legs:

  • Squats 10 – field run
  • Box Jumps 10 – field run
  • Elevated Lunges (10 each) – field run

Mosey to get load the second moving truck…
Yul Brynner:  Runs with built in sweeper in between sets

  • Carolina Dry Dock
  • Wide Merkin
  • Merkin
  • Ranger Merkin – close grip
  • Diamond Merkin – hands in diamond shape
  • Crucible Merkin – extra wide, fingers pointed out
  • Chuck Norris Merkin – incline

 

COT

Counted (out of order, but done) to 10
Namearama – Wort loved the sprints so much he left for work.

Moleskin

Everyone talks about changing the world but forgets to start by changing themselves.
I referred to Whittler’s comments about controlling the controllables and not being a victim of circumstance.  We have to be ready for change and always challenge ourselves to make change when the time is right.  We are at F3 to change ourselves and become better.  Keep at it!

News

Baby EarlyBird

Upcoming Qs

Sidekick on Wednesday

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CRAZY 8’s

QIC: The Count
Date: 08/18/2018
PAX: Back Pew, Candu, Sundance, Threeskin, VSquared, Snowflake, Free Candy, Doodles, FNG-Peanuts (Justin Woodward)
AO: Landfill
Conditions:
Overcast, wet from overnight rain, but comfortable for a beat down!
The Disclaimer:
Disclaimed
COP:
Capri Lap around field
Side Straddle Hope – (8)
Abe Vigoda’s – (8)
Flying Sun Gods (Nancy Kerrigan’s) – (8 each leg with arm circles)
The Beat Down:
We began with warm-up lap around the field, then proceed doing SSH, Abe Vigoda’s, and Flying Sun Gods.Crazy 8’s began with 8 stations (4 at top of hill @ main pavilion – 4 at bottom of hill @ pavilion next to playground).  The stations were as follows:
Top of Hill –  Lunges, Squats, Imperial Walkers, Plank Jacks
Bottom of Hill – Decline Push Ups, Incline Push Ups, Merkins, Burpees
Everyone took a station and rotated around performing 8 reps of each exercise for 8 rotations.  So as not to lose the way between the Top of Hill and Bottom of Hill, 4 American Flags were positioned 18 paces apart to lead the way!  Hoorah!
At the conclusion of the rotations we circled up and did Round Robin Mary’s.  We did each Mary’s in 4 count cadence, except Big Boy Situps, and Supermans (18 individual count), for a total of 18!  (American Hammer, Flutter Kicks, Heal Touches, Big Boy Sit Ups, Supermans!
704 Total Reps and according to my Garmin – 1.5 miles of running!  GREAT JOB MEN!!!
Moleskin
We all struggle!  Could be in our personal lives, or in our professional lives.  We can’t always change those struggles, but we can change the way we react to them!  One of my favorite pieces has been framed and in every office I’ve had since 1998!  It is a simple thought from pastor and educator Charles R. Swindoll:
The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, the education, the money, than circumstances, than failure, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company…a church…a home. The remarkable thing is we have a choice everyday regarding the attitude we will embrace for that day. We cannot change our past…we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. I am convinced that life is 10% what happens to me and 90% of how I react to it. And so it is with you. We are in charge of our attitudes.