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Walk in the Park

QIC: Ohms
Date: 09/26/2017
PAX: Early Bird, Rainman, Stairmaster, Prosciutto, Best In Show, Laces Out, Vila, Banjo, Flemish
AO: Hill City (Renaissance Park)

Conditions: 70 deg. F, average humidity, calm winds, clear skies, excellent visibility
The disclaimer was given swiftly and to the point…”If you get hurt we will carry you to your car, as long as you don’t sue us, because we are not professionals.”
 
WARM-UP:
– SSH x 20 IC
– Chinooks x 15 IC
– SSH x 20 IC
– Arm Circles x 15 IC
– Reverse Arm Circles x 15 IC
– SSH x 20 IC
– Moroccan Night Club x 15 IC
– SSH x 20 IC
– Shoulder Press x 15 IC
– SSH x 20 IC
– Burpees x 10 OYO
THE THANG: BOMBS
ROUND 1

– Start at the bottom of the concrete stairs (where the swamp thang lives)
– Using a partner pass coupon to partner, box jump up two stairs, take coupon from partner, partner box jumps up two stairs…continue box jumping and passing coupon until you reach the top of the stairs.
PAX #1 – Run up Mt. Midoriyama
PAX #2 – Bicep Curls (using coupon)
– When partner completes his adventure up and down Mt. Midoriyama…hand off the coupon and begin your adventure up and down Mt. Midoriyama. Continue to do this until a total of 100 Bicep Curls have been completed.
ROUND 2
– Bring coupon back to the bottom of the concrete stairs (where the swamp thang lives)
– Using a partner pass coupon to partner, box jump up two stairs, take coupon from partner, partner box jumps up two stairs…continue box jumping and passing coupon until you reach the top of the stairs.
PAX #1 – Run up Mt. Midoriyama
PAX #2 – Overhead Press (using coupon)
– When partner completes his adventure up and down Mt. Midoriyama…hand off the coupon and begin your adventure up and down Mt. Midoriyama. Continue to do this until a total of 100 Overhead Presses have been completed.
ROUND 3
PAX #1 – Run up Mt. Midoriyama
PAX #2 – Merkins
– When partner completes his adventure up and down Mt. Midoriyama…hand off the coupon and begin your adventure up and down Mt. Midoriyama. Continue to do this until a total of 100 Merkins have been completed.
ROUND 4
PAX #1 – Run up Mt. Midoriyama
PAX #2 – Bench Dips
– When partner completes his adventure up and down Mt. Midoriyama…hand off the coupon and begin your adventure up and down Mt. Midoriyama. Continue to do this until a total of 100 Bench Dips have been completed.
ROUND 5

– Bring coupon back to the bottom of the concrete stairs (where the swamp thang lives)
– Using a partner pass coupon to partner, box jump up two stairs, take coupon from partner, partner box jumps up two stairs…continue box jumping and passing coupon until you reach the top of the stairs.
PAX #1 – Squats (using coupon)
PAX #2 – Squats (without coupon)
– When both PAX complete 25 squats, pass the coupon to your partner and complete 25 more squats. Continue the squatting and passing of the coupon until a total of 150 squats have been completed.
 
 
MARY
– LBC’s x 15 IC
– Freddie Mercury’s x 15 IC
– Leg Climbers x 15 IC
– Dying Cockroaches x 15 IC
– Flutter Kicks x 15 IC
– Heel Touches x 15 IC


MOLESKIN
“Handle them carefully, because words and actions are just as powerful as BOMBS”
Countorama
Nameorama
BOM
Sincerely,
OHMS

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Share The Load

QIC: Angus
Date: 09/23/2017
PAX: Stairmaster, Banjo, La-Z-Boy, Ohms, Mudslide, Mr. Bucket
AO: The Land Fill

Conditions

68 Degrees humid. A thick dark fog covered the AO as YHC rolled in extra early to start off with some prep and a Ruck.
Early bird showed up at 0610 for the prepost ruck – right in time for YHC to finish preparation for the morning post. A 2.5 mile Ruck before the saturday workout gets the blood flowing, the joints loose, and the energy up. The QIC should always bring the energy. 
The Ruck was wrapped up just in time for YHC greet and energize the incoming PAX and send off Early Bird  – who on this morning was more like LARRY BIRD coming in after a night shift. Tclaps Brother!

The Disclaimer

Delivered with vigilance and fervor because YHC knew the PAX thought they were prepared for what YHC was bringing this morning. But they had no idea.

COP Lite – IC

Side Straddle Hop x 20
High Knees x 15
Merkins x 15
Mountain Climbers x 15
Ass Kickers x 15
Imperial Walkers x 15
Cotton Pickers x 15
Monkey Humpers x 15
Jump Lunge x 15
Pax were instructed to mosey to the top of the hill for an introduction. 
IMG_1261
Welcome Mr. Bucket – MB will be joining us for every exercise.
Mr. Bucket is a 20 Gallon bucket filled with two ~ 50lb bags of sand. The PAX were instructed to rotate (in pairs) carrying MB.
 

The Thang

Light Poles
Our AO has ~ 40 light poles about 10 – 15 yards apart over a distance of about 3/4 mile. The PAX were instructed to remain in pairs and execute Merkins x 10 at every other light pole until we reached the bottom. Since pairs swapped (carrying MB) so frequently this exercise did a good job of keeping the PAX together.
Once we reached the bottom, as Ohms pointed out “We got this thing down here I guess we have to carry it back up.” YHC confirmed. That’s right – and that’s no accident. MB was carried back up in the same fashion except this time the exercise was Squats x 10 at every other light pole.
The carry back was uphill and was a bit of a snotwoggle. PAX were silent – no amount of mumblechatter could get MB up the long incline any faster.
Once all PAX arrived at the Lower Pavilion they were instructed to carry MB to the bottom of the hill.
Hills & Dips
PAX were to remain in the same pairs. MB will be carried to the top of the hill in the same fashion – alternating pairs. While Pair 1 carries MB to the top Pair 2 and Pair 3 execute AMRAP DIPS. Rinse and Repeat – number of times is up to QIC. We did it three times.
Dufresne
Last but not least, The Dufresne. PAX were asked to recall the movie The Shawshank Redemption. Where near the end *Spoiler Alert* Red narrates Andy’s escape as the following:

Andy crawled to freedom through five hundred yards of shit-smelling foulness I can’t even imagine- or maybe I just don’t want to. Five hundred yards… that’s the length of five football fields; just shy of half a mile. Andy Dufresne, who crawled through a river of shit and came out clean on the other side.

Yep, you guessed it. PAX were brought to the far end of the soccer field which, as YHC stated, might not be precisely 100 yards but it’s damn close. The PAX were instructed to crawl to the other side. It doesn’t matter what kind of crawl: bear crawl, crab walk, komodo, baby, commando, or seal crawl. Do whatever you have to do to get to the other side. Run back and Repeat. 
[youtube https://www.youtube.com/watch?v=uUqk95M9aLk?rel=0]
Unfortunately, we ran out of time to finish the full Dufresne – PAX were instructed to run back for 6MOM
With 3 Minutes left –

3MOM

Little Baby Crunches x 50
Flutter Kicks x 25

Moleskin

There’s more to the story here with MB – it represents something important not only just for us here, today. But in our lives everyday.
STL – Share The Load
It would have been difficult for any one HIM to carry this weight down AND back up performing every exercise along the way. It is all of our responsibility to carry the burden of our community together. And for any PAX member dealing with challenges great or small, good or bad. We help carry that load for one another, no matter what. Take the time to go above and beyond at your job, at home, at the bank, or wherever you may be. It’s easy to get worried about ourselves and what I need. Always look for opportunities to make the load lighter for someone else.
Encourage your fellow Pax who might be struggling to bring it to the COT – STL.
Countorama
Nameorama
BOM

News

GrowRuck – 11/17
https://www.goruck.com/custom-tough-challenge-chattanooga-tn-f3-growruck-05-11-18-2017-18-00-13317/
F3Chatt Tshirt – preorders end 9/27
F3 Chattanooga Pre-Order January 2024
F2 HH – Mudslide will be coordinating.
New AO – We will be adding a Monday / Wednesday workout on the Brainerd side of town. Potentially at Camp Jordan. Be praying about this expansion and EH’ing, so our region can continue to grow and thrive.
_Angus Out

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1 Percent


QIC: Prosciutto
Date: 9/21/2017
PAX: Angus, Best in Show (RESPECT), Laces Out (RESPECT), Ohms, Stairmaster
AO: Hill City
Conditions: Temperature, 69 degrees, wind out of the south to southeast @ 2mph and 80% humidity. Perfect weather to get 1% better.

Disclaimer provided with care and alarm.
Warmup:
SSH x 12 IC
ST Merkins x 10 IC
High Plank x 10 IC
Side Plank (left) x 10 IC
Side Plank (right) x 11 IC
Imperial Walker x 12 IC
SSH x 12 IC
The Main Thang:
– Run across river via Market Street bridge to Ross’ Landing passing by aquarium
While running, the PAX were instructed that EMOM –Every Minute on the Minute– during the movement the PAX would execute 10 merkins until the run is complete (~1 mile)
(SPOILER ALERT: PAX Completed 1.2 miles in total, and performed 80 Merkins, 10 Dips (aka Freak Nasty’s), and 10 Carolina Dry Docks (because we saw a wet dock); at that point, YHC **INSISTED** that the Q was scripted, despite some mumble chatter suggesting otherwise.)
– Mosey to the bigfoot sized steps and execute:
Jacob’s Ladder (Climb an elevated platform and execute a single exercise at the top, incrementing 1 with each summit until you’ve reached 7)
YHC requested an exercise to complete at the top of the 12 massive steps and Angus offered Burpees, with a wry grin. YHC was not in any mood to argue with the man and since that was the only suggestion, that’s the way it went.
1 Burpee
2 Burpees
3 Burpees
4 Burpees
5 Burpees
6 Burpees
7 Burpees
YHC checked the time –and there we were, 6:01am — Decision was made to return to the loveshack to hopefully have minutes to spare for some <Mary>.
Mary:
10 x Bay City Scissors (IC – 8 count)
LBC x 20 IC
WOD:
Touched on the backstory in the F3Chattanooga newsletter on 9/11 regarding the concept of 1% better/improvement each day. It’s not just in exercising, it’s across all facets of your life.
Keep EH’ing but with respectful approach. I shared a recent story about being a little too overt with my headlocking methods and overlooked the fact that I was being disrespectful; perhaps just a little too passionate… Nevertheless, continue to impress upon other men the strengths of getting together as a group and the benefits you personally have realized from involvement with this awesome crew!
 
Announcements:
* Camp Jordan AO – Angus and Ohms checked out CJ in the East Ridge in an OTB workout yesterday as a prospective new AO. All signs show that it fits the bill to be a great venue for some future downpainments. Looking for an official launch date in a few weeks. Also looking at Heritage Park in East Brainerd area. Start the headlocking now!!!!
* GrowRuck coming real soon (Noevember 17) to Chattanooga. Get signed up if you haven’t yet. Expecting 60-100 from around the region and we hope Chattanooga can be well represented
* Reached shirt order quota (Aye!)
* Very first 2nd F Hump Day Happy Hour (HDHH) was a success; Will need someone to commit to owning this for fellowship opportunities
* September 22: Date night with a Purpose at Red Bank Baptist Church
* September 23: Angus on Q
* October 21: Mr. Clean’s house for potluck & football
* Continue to keep the community and those around this area in your thoughts and prayers for good leadership, impactful community efforts and safe haven
-Prosciutto

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Running Late

QIC: Steam Engine
Date: 9/19/2017
PAX: Angus, Ohms, Prosciutto, Flemish, Best in Show, Stairmaster, Ese, Laces Out, Delta, Lazy Boy, Mudslide
AO: Hill City
Conditions: Nice cool 64 degrees
QIC forgot to set an alarm and woke up at 510. So asked Angus to deliver disclaimer & to warm the PAX up til I arrived.
Warm Up: Provided by Angus
The Thang:
Mosey to The Great Hall:
Animal Crossing:
Bear crawl to column followed by 10 merkins and bear crawl back
Duck walk to column followed by 10 merkins and duck walk back
Crab walk to column followed by 10 merkins and crab walk back
Frog jump to column followed by 10 merkins and frog jump back
Komodo craw to column followed by 10 merkins and komodo craw back
Next we found a spot on the wall for some wall sits:
Wall sit w/ Muhammad Ali’s IC 15x
Wall sit w/ Joe Frazier’s IC 15x
Wall sit w/ shoulder press IC 15x
Mosey to The Swamp:
Box Jump to the top followed by squats IC 10x (Rinse & repeat 4x)
Mosey to Mt Medoriama:
Bear crawl up Mt Medoriam (Rinse & repeat 2x)
Mary:
LBC IC 15x
RBC IC 15x
Hello Dolly IC 15x
Flutter Kicks IC 15x
Box Cutters IC 15x
Alternating Shoulder Taps IC 15x
COT
Count-o-rama
Name-o-rama
WOD: Been reading a biography about Charles Schulz, the creator of the Peanuts comic strip. From a young age Charles knew he wanted to be a cartoonist but more specifically he wanted to create comic strips. Everyone in his family doubted him & even said he would never amount to much. Schulz got rejected by various newspapers in Minnesota & even Walt Disney but he kept drawing. It was his persistence to keep drawing that allowed him to find success. I just want to remind the PAX this morning that we need to be persistent & keep coming out to Hill City & Landfill. We will not see results overnight but if we come out everyday it will get easier. So I leave you with this quote from my book: “I was never discouraged I always knew that I was getting closer & closer.”
Announcement: 
Reached shirt order quota
November 17: GrowRuck in Chattanooga
Hump Day Happy Hour (HDHH): Details to come
September 22: Date night with a Purpose
September 21: Prosciutto on Q
September 23: Angus on Q
October 21: Mr. Clean’s house for potluck & football
Prayer Request:
Delta: pastor for beach retreat for families with kids with cancer
Flemish: M taking lose of young patient at work
Prosciutto: Funeral of childhood friend over the weekend. Mom’s friend (neighbor) passed away over the weekend
 

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What Goes Down, Must Come Back Up!

QIC: Rainman
Date: 09/16/17
PAX: Mudslide, Sparkles, and Ohms
AO: White Oak Park
Conditions: About 64 degrees
The discalimer was given promptly and we moseyed to the parking lot to have a good warm up.
Warm-Up
10 Burpees
Imperial Walkers x15
Squat x15
SSH x15
OYO: Finkle Swing x15
Lunge x15
Imperial Walkers x15
Cotton Pickers x15
SSH x15
Merkin x15
High Knees x15
Butt Kickers x15
PAX were instructed to keep there arms up between these exercises:
Baby Arm Circles (The reverse BAC) x15
Chinook x15
Shoulder Press x15
The THANG: What Goes Down, Must Come Back Up!
The PAX were instructed that a 5k would be ensued. With some plank exercises layed inbetween.
Top Gate Start

  • Run down to the bottom gate (.5 Mile)
  • OYO Plank Jacks X 25
  • IC Plank Hold X 25
  • OYO Alternating Shoulder Taps X 25
  • IC Plank Hold X 25
  • What Goes Down, Must Come Up! PAX Ran to the top gate (.5 Mile)

Back at the Top the PAX were instructed to do these exercises:

  • Peter Parkers X 15
  • In & Out Planks X 15
  • SSH X 20
  • What Goes Up, Must Come Back Down PAX ran down to the bottom gate (.5 mile)

RINSE AND REPEAT X 3 5K Reached
____________________________________________________________________________________________
Moleskin: (I Understand that F3 is not Christian, but this is what the Q shared)
Jesus wasn’t just a nice guy. He was a Rabbi who followed the Rabbi-Talmid Structure of the Jewish Culture. There is a difference between being a disciple, (which when looked up in the Greek means follower) and being a talmid, (hebrew word for disciple, the committed followers, who made Jesus’ teachings their code of conduct). Throughout the New Testament you see scripture say, “There was a great crowd that followed Jesus (John 6:2)…” If you keep reading on you will find scripture say, “And because of his hard words (teachings) some discples fell away (John 6:66).” (Example of a hard teaching can be found in Matthew 7:21, and 8:18-22 if interested) Those that fell away were only fans of Jesus, they followed him because he was ‘popular’. But not the talmid. The twelve, were committed. So committed that when it came time to die for Christ they did (Post resurrection PAX talked about not just being a fan of Jesus, or a ‘Pew Potato” (Someone who just attends church because it’s what you SHOULD DO) But, to truly walk and do as he did.
 
 
 

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R.E.L.I.E.F.

9/14/17
QIC: Laces Out (Respect)
Pax: Flemish, Ohms, Prosciutto, Mudslide, Best in Show, Rainman
AO: Hill City
Conditions: 63 and no rain!
Post Hurricane beatdown following devastating Hurricanes through Texas, Louisiana, the Caribbean, Florida and the Southeast US. As Disaster Relief teams are responding, YHC decided to run with a RELIEF theme for the workout in the gloom.
Disclaimer then mosey near baby hill.
Warmup
15 SSH
15 Merkins
15 plank jacks
15 imperial walkers
15 High knees
15 wide high knees
15 SSH
The Thang
Circuit 1: Hurricane R.E.L.I.E.F.
R-osalita 20 (IC)
E-Everest up Mt Medoriama (lunge with right leg/squat then lunge with left leg/squat etc to the top)
L-LBC 50 oyo
I-Inch Worm from one light pole to 3rd light pole
E-Everest (same as above on baby hill)
F-Freddie mercury 20 (IC)
Mosey to the river and grab a rock for
Bonus R: Rockees (burpees using rock to do push up and hop up over head) 10 oyo
Circuit 2: Rock cycle
High Curls 10
Full curl 10
Lower curl 10
6Mom
Round robin MOM with call outs from the pax:
Ohms-15 Dying Cockroach
Mudslide-15 Crunchy Frog
Rain man-15 Pickle Pounders
Prosciutto-12 Hollywood (both sides)
Best in Show-15 Freddy Mercury
Heading back to the Love Shack, YHC called an Indian Run. Mumble chatter about the pace being on target for 24 min mile! Pax picked it up a little.
Had just enough time to do a little arm workout: LBAC 15 (front/back), Overhead Press 15, Moroccan Nightclub 15
COT
Countarama
Namearama
There are many storms in life. Physical storms like the hurricanes, emotional storms and spiritual storms. We are either in a storm, coming out of a storm, or getting ready to j to a storm. We all need Relief. Psalm 4:1 reassures us that we can call on Jesus and he provides relief! Doesn’t always look like we want it to. Sometimes allows us to go through a storm and provides his presence!
 

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REMEMBER

When: 09/12/17
Where: Hill City
QIC: Delta
The PAX: Prosciutto, Mudslide, Laces Out (Respect), Rainman, Ohms, Best in Show (Respect), Angus
The Scene: 61 degrees and some rain, but not as much as we expected from the aftermath of Hurricane Irma.
The flag was planted, the PAX was circled and the welcome and disclaimer was given. And in true form to NEVER FORGET and ALWAYS REMEMBER our fallen heroes of the events of 9/11, we did 20 burpees to start the day (9 + 11 = 20)!
As an added bonus, we agree that anytime we saw jogger, we would all drop and conduct 25 merkins!
We then moseyed to the Great Hall for the…
WARMUP

  1. Side Straddle Hop / IC X15
  2. Imperial Walkers / IC X15
  3. High Knees / IC X15
  4. Wide High Knees / IC X15
  5. Mountain Climbers / IC X15
  6. Side Straddle Hop / IC X15
  7. Cotton Pickers / IC x 15
  8. Arm Circles (Forward) / IC X15
  9. Arm Circles (Backwards) / IC X15
  10. Chinooks / IC X15
  11. Moroccan Night Club / IC X15
  12. Side Straddle Hop / IC X13

Now that we where good and warmed up, we moseyed to the lighted walk way near the river for the…
MAIN THANG
“BLIMPS”
The PAX stayed together for this entire event…AND for this event we would run 3 light poles and then execute one of the following exercises…after that exercise, the PAX would hold an Al Gore until the entire PAX was done…we would then run for 3 more light poles and conduct the next exercise.
1st stop: 10 Burpees
2nd: 20 Lunges
3rd: 30 Imperial Walkers (IC x 30)
4th: 40 Merkins
5th: 50 Plank Jacks
6th: 60 Squats
Once we were done with this round, the PAX needed (or maybe it was just me) a 10-count.
THEN the PAX was told again, in true form to NEVER FORGET and ALWAYS REMEMBER our fallen heroes of the events of 9/11, we would remember what we just did bu doing it again in reverse order…so we ran 3 light poles and did it all over again with a run to the third light pole in between each exercise.
7th: 60 Squats
8th: 50 Plank Jacks
9th: 40 Merkins
10th: 30 Imperial Walkers (IC x 30)
11th: 20 Lunges
12th: 10 Burpees
Again the PAX (or probably just me) needed a 10 count before we moseyed to the next location…
We moseyed to the top of swamp thing where we did the following routine:
-Incline Merkins / 15 OYO
-Dips / 15 OYO
Run to the bottom of Mt. Madoryiama and bear crawl to the top
Repeat 2 more times for a total of 3 rounds of this beatdown…
6MOM…
The PAX took turns calling out and leading some killer ab exercises:
Delta / Pickle Pounder (Of course!) IC x 15
Laces Out / Flutter Kicks / IC x 15
Ohms / Rosalita / IC x 15
Angus / Dying Cockroach / IC x 15
COUNT-O-RAMA
NAME-O-RAMA
WOD
I read the following qoute from Dr. Tony Evans book “Kingdom Man.” My hopes in reading this quote was to remind the PAX of the importance of what we are doing:
“If you are a messed up man, you were going to contribute to a messed up family. If you are a messed up family, you were going to contribute to a messed up church. If you are a messed up church, you were going to contribute to a messed up community. If you were a messed up community, you’re going to contribute to a messed up state. If you are a messed up state, you’re going to contribute to a messed up country. If you are a messed up country, you were going to contribute to a messed up world.
Therefore, the only way to have a better world made up of better countries composed of better states filled with better communities influenced by better churches inhabited by better families is by becoming a better man. It starts with you.
The path to a better world begins with you. And me. It begins with us.”

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Hefty Dose of Hill, 9/11/2001 Remembered

QIC: Prosciutto
Date: 09/09/2017
PAX: Angus,  Burgundy, Grease Trap (Willy Loman – Nashville), Mr. Clean, Mudslide, Ohms,  Stairmaster
AO: Landfill

Conditions: 59 Degrees very little humidity… a bit more gloomy than usual

The disclaimer was delivered and we quickly began the warm-up, as follows:
A quick preword about this particular Q:
The moment YHC learned about the Q schedule set in place by #Ohms, it was evident that something would need to be done as a commemorative down-painment to honor those we lost almost 16 years ago.  So, with that in mind, YHC thoughtfully and respectfully delivered the following:
Warm Up
SSH x 15 IC
Imperial Walker x 12 IC
Hillbillies x 12 IC
Single-Leg SSH x 12 IC (per leg)
4×4 (Burpee to 4 merkins and then 4 mountain climbers) x 7 OYO
High Plank x 10 IC
Side Plank x 10 IC
Side Plank x 10 IC
Good Morning Abby x 10 OYO
Monkey Humpers x 12 IC
Squat x 12 IC
The Thang: Hefty Dose Of Hill
After the warmup, PAX were instructed that there were 110 floors at the World Trade Center, which, the planes struck floor 104. With that in mind, the PAX were instructed to run from the upper gate to the lower gate (approx .5 mile) and then on the way back up, run using the sidewalk (which adds an additional tenth of a mile). Voila – 1.10 miles. As is typical for the F3Chatt region, we gave it our all and actually officially completed 1.22. Boom!
Hold plank and wait for the six
The pax were then instructed to mosey to the bottom of the hill (Mt. Fookumi).
Pax complete 3 repetitions of:
Bernie Sanders up, run back down
Bear Crawl up, run back down
At this point, YHC inserts a Lombardi-esque speech to implore the PAX to consider something… Consider the sacrifice of those service men and women on that day 09/11. Consider what they did, who they did it for and why? This was the ultimate embodiment of the “I am Third” philosophy; truly a remarkable group of people giving everything to serve those in danger. YHC asks, “Would you have done the same?”
YHC issues the command for the PAX to select a rock; mumble-chatter ensues.  ‘Something … something… goldilocks… etc and so forth…’  As YHC knew what was coming, I selected the biggest rock I could find in the pile; the PAX all had a turn at this monster, to which it was dubbed, Sir Dwayne “The Rock” Johnson.
Elevens (Burpees / Lunges):
The Pax were asked to line up shoulder-to-shoulder with their rock, perform 1 rep of the first exercise at the bottom, carry the rock and ran up the hill to perform 10 reps of the second exercise. At the bottom, move right, complete one more rep than before at the bottom (2), run with the next man’s rock, and complete one less rep at the top (9). Repeat until the numbers flip.
Sum always adds up to 11

Moleskin:
The run and the reps from the Eleven’s both add/show 110, in one way or another.  Representative of the total number of floors in the WTC.  Credit to Mr. Clean’s fitbit, for tracking our floors gained, which was 50. 
Countorama
Nameorama
BOM

-Prosciutto

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Four Corners

QIC-Laces Out (Respect)
PAX-Angus, Ohms, Mudslide, Stairmaster, Prosciutto, Rainman, Toughskins (from F3Charlotte), Lazy Boy, FNG-Best in Show, FNG-Genie
AO: Hill City
Conditions: 54 degrees and chilly
YHC recovering from tweaked calf decided to focus on arms and abs with some running today. The PAX were ready to work hard with some new faces!!
Warmup
15 SSH
15 lunges
15 SSH
15 squats
15 SSH
15 mountain climbers
15 SSH
The Thang
Due to sprinklers at Mt Madoriama, YHC moved first circuit to baby hill for a four corners workout.
Circuit 1: Baby Hill Four Corners
25 Flutter Kicks
Run to next corner
25 Merkins
Run to next corner
25 Carolina Drydocks
Run to next corner
25 LBC
Rinse and repeat three times for 100 total of each exercise.
Circuit 2: Super 21
1 squat
Run to next park bench (about 30 yards)
20 BBS
Run back to first bench
2 squats then run to next bench 19 BBS
Rinse repeat in reverse order till 20 squats /1BBS totaling 21 each time.
Used all our time and did enough ab work, so we skipped MOM.
COT 
countarama/namarama
John 1:1, 14 and 3:17 Jesus is the living Word of God who took on flesh and came not to condemn by to save. We have discussed the need to be intentional about reading God’s written Word daily. Be intentional to read the written Word and share the message of salvation in the living Word today! One way to get better!!
praying today for:
those in path of Hurricane Irma in Florida (several with family members there)
Rainman-praise for cardiologist report

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The Labor Day Lashing

QIC: Angus, Delta, Steam Engine, Ohms
Date: 09/04/2017
PAX: Mr. Clean, Early Bird, Mudslide, Choo-Choo, Snowflake, La-Z-Boy, Rainman, Barney Fife (Nomad)
AO: Hill City (Renaissance Park)

Conditions: 62 deg. F, average humidity, calm winds, clear skies, excellent visibility, and Fall approaching
The disclaimer was given swiftly and to the point by no other than Steam Engine…”If you get hurt we will carry you to your car, as long as you don’t sue us, because we are not professionals.”
 
WARM-UP: Body by Angus
QIC: Angus
– Burpees x 10 OYO
– SSH x 20 IC
– Finkle Swing x 20 OYO
– SSH x 20 IC
– Imperial Walkers x 20 IC
– SSH x 20 IC
– Ass Kickers x 20 IC
– SSH x 20 IC
– High Knees x 20 IC
– SSH x 20 IC
– Wide High Knees x 20 IC
– SSH x 20 IC
Mosey down to the Big Field
– Burpees x 10 OYO
– SSH x 20 IC
– Diamond Merkins (4 Count) x 15 IC
– SSH x 20 IC
– Carolina Dry Docks x 15 IC
– SSH x 20 IC
– Merkins x 15 IC
– SSH x 20 IC
– LAC (FWD & REV) x 20 IC
– Chinooks x 20 IC
– Moroccan Night Club x 20 IC
– Wide Merkins x 15 IC
 
THE THANG: The Labor Day Lashing
QIC: Delta
– Plank Jacks x 10 OYO
– Bernie Sanders 20 yards
– Lunges x 1 OYO
– Duck Walk 20 yards back to Start Point
– Plank Jacks x 9 OYO
– Bernie Sanders 20 yards
– Lunges x 2 OYO
– Duck Walk 20 yards back to Start Point
– Rinse & Repeat until you get to Plank Jack x 1 and Lunges x 10
QIC: Steam Engine
Round 1:
– Decline Merkin x 10 IC
– Step-Ups x 10 OYO
– LBC x 10 IC
Round 2:
– Incline Merkin x 10 IC
– Squat x 10 IC
– RBC x 10 IC
Round 3:
– Wide Arm Merkin x 10 IC
– Lunge x 10 IC
– Big Boy Sit-Ups x 10 IC
QIC: Ohms
– Partner Carry up Hill to the base of Mt. Midoriyama (Partner Swap halfway)
– Jog a Lap around Mt. Midoriyama
– Bear Crawl 20 yards
– Run to the Summit of Mt. Midoriyama
– Mosey back down to the Base of Mt. Midoriyama
– Merkins x 10 IC
– Rinse & Repeat x 3
 
MARY
– Leg Climbs x 10 IC (Each Leg)
– American Hammers x 15 IC
– Pickle Pounders x 15 IC
– Freddie Mercury x 15 IC
– Dying Cockroaches x 15 IC
– Flutter Kicks x 15 IC
– Hello Dolly x 15 IC


MOLESKIN
Labor Movement and the contributions that workers have made to the strength, prosperity, and well-being of their communities and their country. Today a Band of Brothers met at Hill City at 0600 to honor the hard work of these fellow countrymen. The PAX showed their work ethic and their will to get better as men through sweat and dedication by participating in an awesome beatdown. Our goal at F3 Chatt is to continue to push ourselves and grow as a group in order to better our families and community….Work Hard & Stay Strong Men!
Countorama
Nameorama
BOM
Sincerely,
OHMS