The Bruno San Martino

When: 07/15/17
Where: The Landfill (White Oak Park)
QIC: Prosciutto
The PAX: Mr. Clean, Steam Engine, Burner

Conditions: Scattered clouds with a 75 degrees, extra humid
A smaller group than what YHC expected for a Saturday beatdown. Reminiscent of the early days of F3 Chatt. Nonetheless, those that made an appearance were ready to get better; and get better, they did!
With the shovel flag planted, the Disclaimer was provided with care and attention to detail (full disclosure, YHC reviewed the F3 disclaimer just a few minutes prior to provide some good punch lines)
Warmup:
Short mosey to upper parking lot for a warmup.
– SSH x 12 IC
– High Knees x 12 IC
– Squats x 12 IC
– Hot Sauce Burpees (demo requested & provided) x 5 OYO
– SSH x 15 IC
– High Knees x 15 IC
– Squats x 15 IC
– Hot Sauce Burpees (demo requested & provided) x 5 OYO for good measure
Realizing that sweat droplets were falling and beginning to look like a slow gush on Mr. Clean’s forehead, that was enough for YHC to crank it up a hair; almost to 11. Time for…
THE THANG:
The pax moseyed down to the bottom of the landfill. By bottom, I mean, the lower gate entrance to the landfill, to ensure we had enough room to complete what is next…
4 rounds of Circle Burp mixed with Bernie Sanders between each stop.
Round 1 performed at the bottom gates, all pax were instructed to perform SSH until all PAX had called “Down” – signaling all PAX to perform a single burpee. One time through, rinse and repeat once more.
Bernie Sanders up to the dog park parking spaces for the next round.
Round 2 – similar to round 1, except the PAX complete Squats until the signal is given for a burpee
Bernie Sanders again further up the hill to the fresh parking lot for the next round.
Round 3 – similar again, this time, except the PAX complete a plank until the signal is given for a burpee.
Bernie Sanders up the grassy hill to the playground structures for the final round.
Round 4 – PAX complete mountain climbers until the signal is given for a burpee.
10 counts were administered two times throughout the circle burp brigade. Great work men!
YHC issued the command to run quickly up one of the landfill’s premier hills, to settle into a super 21 on the flat field at the top.
The Super 21 consisted of LBC’s and Merkins. Starting with 20 LBC, sprint 30-40 yards and then complete a single Merkin. Continue decrementing LBC’s and incrementing Merkins through each iteration; always totaling 21 total reps between the two exercises per round.
3 minutes remained, so YHC opted for a 5MOM with a Captain Thor (1:4 ratio of two ab exercises); LBC:American Hammer. Complete when the PAX reached 5 LBC’s to 20 American Hammers
COT – Count-off, Name-o-rama, Shoutouts/Requests, Prayer
BOM
*Prosciutto

Daily Maxwell, Scripture, and Quote

Daily Maxwell July 15
BREAKTHROUGH
Every major difficulty you face in life is a fork in the road. You choose which track you will head down, toward breakdown or breakthrough. Dick Biggs, a consultant who helps Fortune 500 companies improve profits and increase productivity, writes that all of us have unfair experiences; as a result, some people merely exist and adopt a “cease and desist” mentality. He continues,
One of the best teachers of persistence is your life’s critical turning points. Expect to experience 3–9 turning points or “significant changes” in your life. These transitions can be happy experiences . . . or unhappy times such as job losses, divorce, financial setbacks, health problems and the death of loved ones. Turning points can provide perspective, which is the ability to view major changes within the larger framework of your lifetime and let the healing power of time prevail. By learning from your turning points, you can grow at a deeper level within your career and life.
If you’ve been badly hurt, then start by acknowledging the pain and grieving any loss you may have experienced. Then forgive the people involved—including yourself, if needed. Doing that will help you move on. Just think, today may be your day to turn the hurts of your past into a breakthrough for the future.
Failing Forward
DON’T ALLOW ANYTHING FROM YOUR PERSONAL HISTORY TO KEEP HOLDING YOU HOSTAGE.


Daily Scripture

Isaiah 43:16-19

Thus says the Lord, who makes a way in the sea, a path in the mighty waters, who brings forth chariot and horse, army and warrior; they lie down, they cannot rise, they are extinguished, quenched like a wick: “Remember not the former things, nor consider the things of old. Behold, I am doing a new thing; now it springs forth, do you not perceive it? I will make a way in the wilderness and rivers in the desert.

“Wisdom is knowing the right path. Integrity is taking it.” M.H. McKee

“Wisdom is knowing the right path.
Integrity is taking it.”
M.H. McKee

 
 
 
 
 
 
 
Daily Quote

If you are successful, it is because somewhere, sometime, someone gave you a life or an idea that started you in the right direction. Remember also that you are indebted to life until you help some less fortunate person, just as you were helped.

Melinda Gates

The Daily Maxwell, Scripture, and Quote

Daily Maxwell JULY 14

SELF-IMPROVING
We live in a society with destination disease. Too many people want to do enough to “arrive,” and then they want to retire. My friend Kevin Myers says it this way: “Everyone is looking for a quick fix, but what they really need is fitness. People who look for fixes stop doing what’s right when pressure is relieved. People who pursue fitness do what they should no matter what the circumstances are.”
People who are constantly improving themselves make three processes an ongoing cycle in their lives:
1. Preparation: Self-improving team players think about how they can improve today—not some far-off time in the future. When they get up in the morning, they ask themselves, What are my potential learning moments today? Then they try to seize those moments. At the end of the day, they ask themselves, What have I learned today that I need to learn more about tomorrow?
2. Contemplation: I recently came across the following statement: “If you study the lives of the truly great individuals who have influenced the world, you will find that in virtually every case, they spent considerable amounts of time alone—contemplating, meditating, listening.” Time alone is essential to self-improvement.
3. Application: Applying what you’ve learned is sometimes difficult because it requires change. Most people change only when one of three things happens: they hurt enough that they have to, they learn enough that they want to, or they receive enough that they are able to. Your goal is to keep learning so that you want to change for the better every day.
—The 17 Essential Qualities of a Team Player
LEARN SOMETHING NEW TODAY, REFLECT ON WHAT YOU HAVE LEARNED, AND APPLY IT AS SOON AS POSSIBLE


Daily Scripture

Philippians 4:9
The things you have learned and received and heard and seen in me, practice these things, and the God of peace will be with you.



Daily Quote

 

I truly believe that everything that we do and everyone that we meet is put in our path for a purpose. There are no accidents; we’re all teachers – if we’re willing to pay attention to the lessons we learn, trust our positive instincts and not be afraid to take risks or wait for some miracle to come knocking at our door.

Marla Gibbs

Laces Out VQ

Conditions: Clear skies with a 72 deg. F mild air
Happy 31st Birthday to Snowflake and Congrats to Delta on his 15th Anniversary!!
This special Thursday morning began with 11 PAX posting at Hill City. This day was special because today was the Cherry Blast Virgin Q for Laces Out (RESPECT). The HIM was super excited for his first Q and his opportunity to lead a great group of men through an awesome workout. The morning started out with a little 0530 stretching and the delivery of the Disclaimer. Then the real fun began…a lot of running and a Walnut Street Bridge workout was in the plans!
Here’s what went down:
THE THANG:
The workout started with a short mosey to The Great Hall for a warmup.
SSH x 12 IC
Squats x 20 IC
Imperial Walkers x 20 IC
LBAC (FWD/REV) x 15 IC
Shinooks x 15 IC
SSH x 15 IC
Once the blood was warm and flowing through the bodies of the PAX, Sir Q led us PAX on another mosey through Coolidge Park and over to the Walnut Street “Walking” Bridge (I assure you that no “walking” would take place on this day at the bridge). We were informed from the get-go that today would be a running day…no worries, the PAX seemed open to running and were ready to take on the challenge.
Circuit #1
– Round 1: Complete 10 Burpees OYO, then mosey to a 1/4 the way across the bridge.
– Round 2: Complete 20 Merkins OYO, then mosey to 1/2 the way across the bridge.
– Round 3: Complete 30 BBSU OYO, then mosey to 3/4 the way across the bridge.
– Round 4: Complete 40 Squats OYO, then mosey to 3/4 the way across the bridge.
– Round 5: Complete 10 Burpees OYO, then mosey to the end of the bridge.
Rinse & Repeat on the way back across the Bridge
When the Bridge Beatdown was complete, wetook a little mosey back through Coolidge Park to the Riverwalk. We were ahead of schedule due to the hard work from the PAX. So HIM improvised and added some lunges mixed with more running.
Lunge to first light pole
Run 3 light poles
Lunge 1 light pole
Run 3 light poles
Rinse & Repeat until the end of the path
We then took another mosey toward the Love Shack and to the top step where the Swamp Thing resides.
Dips x 12 IC
Incline Merkins x 12 IC
Rinse & Repeat x 2
Once the arms were burning HIM decided to work another body part to close the day with some 3MOM…
Flutterkicks x 12 IC
Hello Dolly x 12 IC
Freddie Mercury x 12 IC
COT – Countoff, Nameorama, Shoutouts/Requests, Prayer
Prayer Requests:
Snowflake (Dr. Appointment for broken elbow)
Pumpkin (Mission Trip)
Mr. Clean (2 year old son’s leg)
Laces Out (Upcoming Mission Trip)
Delta (Upcoming Mission Trip/Camp)
Angus (Moving Day & Wife expecting a baby)
“ Proverbs 16:9 – ”In his heart a man plans his ways, but God directs his steps.”
HIM shared about his son’s journey with his heart disease (appreciates the many prayers lifted up for him). His plans were altered, but he has trusted God’s new direction for his life and lives to please Jesus. We all have our plans, dreams and hopes, but sometimes God directs us in another way. Let’s follow God’s direction even as we make our plans today and bring glory to Jesus!

Bridge Over Troubled Water

Conditions: Clear skies with a 72 deg. F mild air
 
Happy 31st Birthday to Snowflake and Congrats to Delta on his 15th Anniversary!!
This special Thursday morning began with 11 PAX posting at Hill City. This day was special because today was the Cherry Blast Virgin Q for Laces Out (RESPECT). The HIM was super excited for his first Q and his opportunity to lead a great group of men through an awesome workout. The morning started out with a little 0530 stretching and the delivery of the Disclaimer. Then the real fun began…a lot of running and a Walnut Street Bridge workout was in the plans!
 
Here’s what went down:
 
THE THANG:
 
The workout started with a short mosey to The Great Hall for a warmup.
 

  • SSH x 12 IC
  • Squats x 20 IC
  • Imperial Walkers x 20 IC
  • LBAC (FWD/REV) x 15 IC
  • Shinooks x 15 IC
  • SSH x 15 IC

 
Once the blood was warm and flowing through the bodies of the PAX, Sir Q led us PAX on another mosey through Coolidge Park and over to the Walnut Street “Walking” Bridge (I assure you that no “walking” would take place on this day at the bridge). We were informed from the get-go that today would be a running day…no worries, the PAX seemed open to running and were ready to take on the challenge.
 
 
Circuit #1
 
– Round 1: Complete 10 Burpees OYO, then mosey to a 1/4 the way across the bridge.
– Round 2: Complete 20 Merkins OYO, then mosey to 1/2 the way across the bridge.
– Round 3: Complete 30 BBSU OYO, then mosey to 3/4 the way across the bridge.
– Round 4: Complete 40 Squats OYO, then mosey to 3/4 the way across the bridge.
– Round 5: Complete 10 Burpees OYO, then mosey to the end of the bridge.
 
Rinse & Repeat on the way back across the Bridge
 
When the Bridge Beatdown was complete, wetook a little mosey back through Coolidge Park to the Riverwalk. We were ahead of schedule due to the hard work from the PAX. So HIM improvised and added some lunges mixed with more running.
 

  • Lunge to first light pole
  • Run 3 light poles
  • Lunge 1 light pole
  • Run 3 light poles
  • Rinse & Repeat until the end of the path

 
We then took another mosey toward the Love Shack and to the top step where the Swamp Thing resides.
 

  • Dips x 12 IC
  • Incline Merkins x 12 IC
  • Rinse & Repeat x 2

 
Once the arms were burning HIM decided to work another body part to close the day with some 3MOM…
 

  • Flutterkicks x 12 IC
  • Hello Dolly x 12 IC
  • Freddie Mercury x 12 IC

 
 
COT – Countoff, Nameorama, Shoutouts/Requests, Prayer
 
Prayer Requests:

  • Snowflake (Dr. Appointment for broken elbow)
  • Pumpkin (Mission Trip)
  • Mr. Clean (2 year old son’s leg)
  • Laces Out (Upcoming Mission Trip)
  • Delta (Upcoming Mission Trip/Camp)
  • Angus (Moving Day & Wife expecting a baby)

 
 
“ Proverbs 16:9 – ”In his heart a man plans his ways, but God directs his steps.”
 
HIM shared about his son’s journey with his heart disease (appreciates the many prayers lifted up for him). His plans were altered, but he has trusted God’s new direction for his life and lives to please Jesus. We all have our plans, dreams and hopes, but sometimes God directs us in another way. Let’s follow God’s direction even as we make our plans today and bring glory to Jesus!
 
 

Daily Maxwell, Scripture, and Quote

Daily Maxwell 07/13/17


COURAGEOUS LEADERSHIP
When I began my leadership career, I was very ineffective as a leader. I believed I had talent. But when I got out into the real world, I fell far short of my expectations. How did I turn things around? By making small decisions that were difficult. With each one, I gained more confidence and more courage, and I began to change. The process took me four years. At the end of that time, I had learned many valuable lessons, and I wrote the following to help me cement what I had learned:
Courageous Leadership Simply Means I’ve Developed:
1. Convictions that are stronger than my fears
. 2. Vision that is clearer than my doubts.
3. Spiritual sensitivity that is louder than popular opinion.
4. Self-esteem that is deeper than self-protection.
5. Appreciation for discipline that is greater than my desire for leisure.
6. Dissatisfaction that is more forceful than the status quo.
7. Poise that is more unshakeable than panic.
8. Risk taking that is stronger than safety seeking.
9. Right actions that are more robust than rationalization.
10. A desire to see potential reached more than to see people appeased.
You don’t have to be great to become a person of courage. You just need to want to reach your potential and to be willing to trade what seems good in the moment for what’s best for your potential. That’s something you can do regardless of your level of natural talent.
—Talent Is Never Enough
MAKE A SMALL DECISION TODAY THAT WILL INCREASE YOUR CONFIDENCE AND LEADERSHIP COURAGE.



Daily Scripture 

1 Peter 5:2-4 –
Be shepherds of God’s flock that is under your care, watching over them—not because you must, but because you are willing, as God wants you to be; not pursuing dishonest gain, but eager to serve;not lording it over those entrusted to you, but being examples to the flock. And when the Chief Shepherd appears, you will receive the crown of glory that will never fade away.



Daily Quote 

“The most dangerous leadership myth is that leaders are born — that there is a genetic factor to leadership. This myth asserts that people simply either have certain charismatic qualities or not. That’s nonsense; in fact, the opposite is true. Leaders are made rather than born.”
–Warren G. Bennis
 

Daily Maxwell, Scripture, and Quote

Today’s Maxwell 07/11/17

PREPARATION FOR TOMORROW BEGINS TODAY

Recently, a few friends and I were privileged to have dinner with former New York City mayor Rudy Giuliani and his wife, Judith, in Orlando after a speaking engagement. I found the mayor to be a very warm and personable man who was an easy conversationalist. During our conversation, I of course asked him about his experience during 9/11. He talked about his impressions from that day and how the event impacted him as a leader. He said that leaders need to be ready for anything. They need to study, acquire skills, and plan for every kind of situation.
“Your success will be determined by your ability to prepare,” he said. He went on to explain that when a situation like that on September 11 occurs—for which there was no plan in place—leaders must take action and rely on whatever preparation had taken place. In his case, it was the emergency drills they had followed. Both helped during the crisis.
Preparation doesn’t begin with what you do. It begins with what you believe. If you believe that your success tomorrow depends on what you do today, then you will treat today differently. What you receive tomorrow depends on what you believe today. If you are preparing today, chances are, you will not be repairing tomorrow.
Talent Is Never Enough
FOCUS ON PREPARING TODAY SO THAT YOU CAN EXPERIENCE SUCCESS TOMORROW


Today’s Scripture 

1 Peter 5:8

Stay alert! Watch out for your great enemy, the devil. He prowls around like a roaring lion, looking for someone to devour. Stand firm against him, and be strong in your faith. Remember that your Christian brothers and sisters all over the world are going through the same kind of suffering



Daily Quote

Preparation eradicates cowardice, which we define as the failure to act in the midst of fear.

Veronica Roth

Daily Maxwell, Scripture, and Quote

Daily Maxwell 07/09/17

CREATE A GROWTH ENVIRONMENT
Just as the growth of tropical fish is limited by the size of the aquarium in which they live, you are affected by your environment. That’s why it’s crucial to create an environment of growth around you. That kind of place should look like this:
Others are ahead of you: When you surround yourself with people from whom you can learn, you are more likely to grow.
You are still challenged: Complacency kills growth.
Your focus is forward: If you’re thinking more about the past than the future, your growth has probably stopped.
The atmosphere is affirming: Industrialist Charles Schwab said, “I have yet to find the man . . . who did not do better work and put forth greater effort under a spirit of approval than under a spirit of criticism.”
You are out of your comfort zone: Growth requires risk. Ronald E. Osborne stated, “Unless you do something beyond what you’ve already mastered, you will never grow.”
Others are growing: When it comes to growth, it’s better to swim in a school than to try to do everything on your own.
There is a willingness to change: Clayton G. Orcutt declared, “Change itself is not progress, but change is the price that we pay for progress.”
Growth is modeled and expected: In the best possible environment, growth is not only allowed, but leaders model it and expect it from everyone. And when that happens, everyone’s potential is off the charts.
—Your Road Map for Success
TAKE RESPONSIBILITY FOR CREATING AN ENVIRONMENT OF GROWTH FOR YOUR TEAM MEMBERS.



Daily Scripture 

Philippians 2:1-30 

So if there is any encouragement in Christ, any comfort from love, any participation in the Spirit, any affection and sympathy, complete my joy by being of the same mind, having the same love, being in full accord and of one mind. Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others. Have this mind among yourselves, which is yours in Christ Jesus,



Today’s Quote 

Walk with the dreamers, the believers, the courageous, the cheerful, the planners, the doers, the successful people with their heads in the clouds and their feet on the ground.”
Wilfred Peterson

The Warm Up

Conditions
Hot, muggy, wet, and sloppy.
Welcome and Disclaimer 

The Thang
Today PAX were instructed to grab a buddy and stick together. You push each other, you help your buddy keep moving forward. Kick it off at the top gate with 15 Burpees then grab your buddy and run to the bottom gate – the distance is about .5 miles hold plank IC at the bottom. 15 more burpees then head back to the top.
Also – want to thank Delta for gracing our Saturday workout. Good hustle!
The Warm Up
– SSH x 20
– Finkle Swing x 15 (with your buddy)
– SSH x 20
– Imperial Walkers x 20
– SSH x 20
– Ass Kickers x 20
– SSH x 20
– High Knees x 20
– SSH x 20
– Wide High Knees x 20
– SSH x 20
Mosey down to the pavilion.
Pax were instructed to grab their buddy. One grabs a piece of wall while the other execute an exercise, then flip flop.
– Squat Jumps x 5, Diamond Merkins (4 count) x 15
– Squat Jumps x 5, Carolina Dry Docks x 15
– Squat Jumps x 5, Merkins x 15
– LAC x 12, forwards flip flop
– LAC x 12, backwards
– Chinooks x 12, flip flop
– Chinooks x 12
– Moroccan Night Club x 12, flip flop
– Moroccan Night Club x 12, flip flop
– Wide Merkins x 15, Squat Jumps x 5
Mosey over to the little hill and grab your buddy.
PAX were instructed to perform 11’s on the Hill but to stick with their buddy — today we don’t go it alone we push each other get better together. At the bottom of the hill 1 squat sprint to the top and do 10 lunges then back down the hill, rinse and repeat until 10 squats at the bottom and 1 lunge at the top.
Mosey over to the big field up top to close out with a little 6MOM.
Countorama
Nameorama
Special welcome to FNG – Shortcake

Kotters to ChuckE and Burner – yall come back now ya hear?!
Moleskin
This community does not belong to YHC. It belongs to all of us, if you see an opportunity to serve others or see something you want to happen? Own it. Lead and rally the community around your cause. Whether it be service, fellowship, or more fitness opportunities. Take it on and let’s continue getting better together.
_Angus Out

Bottle Rocket Beatdown

Today 16 PAX marched onto the fields of Hill City with the red glare of rockets lighting up the Chattanooga sky. Today was no normal day, it was a special one. Today we honored our country’s heroes and celebrated our freedom to be able to do what we do in the greatest country on Earth. We had record numbers and we are so proud to see our band of brothers in Chattanooga growing!
 
There was no one single Q today. On this special day, 4 brothers passed the Q torch around to complete what I think we can all agree ended up being the most memorable Post in F3 Chatt’s short history.
 
CONDITIONS: 75 Degrees F, Pouring Rain, and 300% Humidity
 
WARMUP: Loosened up the muscles with some light OYO stretching and then Angus led us down a path of warmup torture…here’s what he put us through:
 
– 5 Burps
– SSH x 20
– Finkle Swing x 20
– SSH x 20
– Imperial Walkers x 20
– SSH x 20
– Ass Kickers x 20
– SSH x 20
– High Knees x 20
– SSH x 20
– Wide High Knees x 20
– SSH x 20
 
Little Mosey Down to the Big Field in Coolidge Park to continue what Angus calls a “Warmup” although I’m pretty sure everyone was already warm! Guess one can never be too warmed up…
 
– 5 Burpees
– SSH x 20
– Diamond Merkins (4 count) x 15
– SSH x 20
– Carolina Dry Docks x 15
– SSH x 20
– Merkins x 15
– SSH x 20
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
 
Angus then passed the torch to YHC.
 
Circuit #1 (DMC – Duckwalk, Merkin, Crawl)
– Duckwalk 30 yards
– 5 Merkins
– Backwards Bear Crawl 20 yards
– Duckwalk 30 yards
– 10 Merkins
– Backwards Bear Crawl 20 yards
– Rinse & Repeat adding 5 merkins every round until a total of 25 merkins is complete
 
Time to pass the torch to Delta for some more action:
 
Indian Runs!! the PAX formed a line with Delta leading the pack. We continued the Indian Runs until Delta got back to the front of the line. With 16 PAX…let me say…this was no short run!
 
Circuit #2
– Burpees x10
– Lunge 50 yards
– Mosey back to starting point
– Rinse & Repeat x3
 
Whew everyone is for sure feeling the burn now. But there was still one more Q to go…so it was time to mosey to Mt. Midoriyama and once again pass the torch. Let’s see what you got Steam Engine!
 
Circuit #3
– Start at 1st Lamp Post & perform LBC x20
– Mosey to 2nd Lamp Post & perform RBC x20
– Mosey to 3rd Lamp Post & perform American Hammers x20
– Mosey to base of Mt. Midoriyama, sprint up & mosey down
– Mosey back to 1st Lamp Post
– Rinse & Repeat for 8 straight minutes
 
COT: Countoff, Name-O-Rama, Shoutouts/Requests, Reading of the Declaration of Independence, Prayer
 
“Americans should never forget that the founders of this country, like all who have served her in uniform, were willing to die defending everything its flag represent. It’s so easy to get lost in the controversies that divide us. But I believe, no matter what our race, religion, or beliefs may be, that AMERICANS should be able to come together to keep our country rooted in what made it great”