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Death by Hill

The Scene:

Beautiful, clear skies and a bright shining sunrise; temps in the upper 50’s.
A little mumblechatter to start the Q, but mostly in anticipation of the City of Red Bank’s finest to arrive and open the pearly gates and release the Pax hounds;  Good thing we didn’t wait much past 7 to get it started (spoiler alert! Gates remained closed for the entirety of the thang).
At 7:08am, YHC made the call that the first exercise would be the “Roll” under the park gate to get us into “The Landfill” — and so it goes…
Mosey/pre-lap to the bottom of the AO and back up to the upper parking lot ascending the “big hill”

Stretch/Warmup:

20 count holds of each:

  • Toe Touch
  • Loose Hang
  • Quad Stretch
  • Upward Reach
  • Tricep
  • Across Chest Arm Stretch
  • Dynamic stretch routine: tippy-toe walk, heel walk, leg swings, side lunch (hip-flexer) stretch

Mosey to the low spot near the playground

COP:
  • SSH x 10 IC
  • Imperial Walkers x 10 IC
  • Wide High Knees x 10 IC
  • Mountain Climbers x 10 IC

In the spirit of building character, confidence and teaching proper cadence/calls, YHC initiated a request that all PAX would lead us in an exercise; practice makes perfect!

  • Laces Out – Imperial Walker IC
  • Snowflake – Merkins IC (…he didn’t read the pre-blast)
  • Mudslide – Squats IC

 

The Thang:

Mosey to bottom of the big hill for BIG HILL DORA 1-2-3
1. Angle grinder x 100
2. BBSU x 200
3. *Monkey Humper x 250
*Considering the hill, YHC issued an OMAHA to only complete 250 MH’s; the Pax was pleased… until….
Mosey to the rock pile -grab a buddy rock- and then head up to the top of the hill for a little fun titled “The Beast”
The Beast (6 exercises repped 6 x with sprints which divide the length of a field into thirds (ie, 6 sprints) aka “Mark of the Beast”; augmented to include the carrying of the buddy rock through the entire exercise, which really upped the intensity from station to station.
1. Squat
2. LBCs
3. Merkins
4. Lunges
5. Plank Jacks
*6. Out of time…
YHC modified the Beast to ensure we had ample time for the 6MOM
Mosey back to shovel flag
MARY
COT: Sacrifice and the symbolism of today’s workout with regard to Easter and it’s purpose.  Thankful for Jesus and all that he did for us all.
Final note: what an absolute honor it was to lead these men today. It was quiet possibly the most difficult Q that I have led and each of the Pax encouraged and pushed me and each other to work through it until the bitter end. T-Claps for Mudslide for truly living up to his name and looking like pigpen when we all circled up at for the COT.  Glad I didn’t have to give this guy a ride home!

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Dirty Half Dozen

Conditions
58 Degrees and Dry. Optimal.
Welcome and Disclaimer
Disclaimer was delivered with extra care for our Nomad — Cooter from Johnson City. Welcome to our beautiful AO!
The Thang
Since we had a nomad YHC decided we should give him the grand tour mosey, 6 pax commence the mosey into the gloom. Head Up Mt. Midoriama back down and head over to the Agrocrag we summit that one too. Great view right Cooter!?
Circle back around to Mt. Midoriama for COP
COP at the base of Mt. Midoriama
– SSH x 20
– Annie x 15
– SSH x 20
– Merkin x 10
– Finkle Swing x 15
– SSH x 20
– Squat x 20
Mosey down to the great hall to finish up our COP
– Merkin x 10
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15 (Gus’ Favorite)
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
– Shoulder Press x 15
Incline Decline Merkin BTTW on the 45 degree wall, looooots of mumble chatter. Pax were prompted to execute 5 reps of the BTTW / Decline Merkin combo. That sucks, Lets do 5 more.
The Main Event
Mosey over to the parking lot by the Great Hall
What should we call this thing? I don’t know.. Merkicide? Pax were instructed to line up along the first white line in the parking lot.
This is kind of like a Jack Webb but different, broad jump to the first line execute 1 merkin run back to start. Broad jump to the second line execute 2 merkins run back. Repeat until all pax have reached the end. In our case this was up to 11.
10 count from Snowflake
Mosey up to Mt. Midoriama and head to the bottom of the steps.
Ascend the big steps executing a box jump between each step and 1 bench dip, add one bench dip with every step until all pax have reached the top. In our case that was 18 bench dips at the top.
Mosey to the Loveshack for a little 4MOM
Countorama
Nameorama
Welcome again to Cooter from Johnson City.
BOM
Angus Out

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Bighill and the Bearpee

Conditions
cold snap – 38 degrees
Welcome and Disclaimer executed outside the park while we waited for Redbank’s Finest to come and open the gates. YHC made sure to cover all the points well for our two FNGs, looked like the were ready to go.

The Thang
Eight pax executed a circuit of merkins,  SSH, and Burpees to get the blood flowin’ on this cold April morning.
Stretch-o-rama / COP
About 7:15 am still outside the gate we continued into our stretchorama. The show must go on. Each held for a 20 second count. Deep breaths in between to get our minds right.
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
Begin the COP
– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Imperial Walkers x 20
– Squat Jumps x 15
– Diamond Merkins (4 count) x 15
– Carolina Dry Docks x 15
Halfway through COP Redbank’s Finest rolls up, let the games begin. We proceeded to mosey around the AO and wind up at the bottom of Big Hill. Run to the top of the hill to finish up COP.
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
Take a long mosey around the AO and wind up back at the bottom of Big Hill. Run to the top.
Bearpees across the Big Field
The Bearpees are long lost cousins to the Burpeedans and suck equally. Line up across a field or parking lot. OYO 1 Burpee followed up by 4 count bearcrawl forward. Once PAX get to other side, rinse and repeat adding another Burpee, keeping the 1:4 ratio but only increasing the number of Burpees.
YHC attempted to demonstrate the Bearpee unsuccessfully the first few times. It is a hard one to get the hang of but once you do, it will most definitely suck. For today we stuck with the 1:4 and made it about halfway across the big field when YHC called an omaha. Hold plank and wait for the 6.
Mosey around to the rock pile.
Grab a rock for some curls. YHC called on Burner to relay the art of picking a rock. These PAX are starting to get it, Goldilocks rules apply.
– Top Curl x 5
– Bottom Curl x 5
– Full Curl x 10
Everyone puts their rocks down and moves two rocks to the right.
Repeat, this time called by Burner.
Move Three rocks to the right.
Repeat, this time called by Pro.
Move Two rocks to right, now you should be back at your rock.
Repeat, called by YHC
 
Head to the bottom of the Big Hill, sprint to the top. Jailbreak to the Top Gazebo.
6MOM
Countorama
Nameorama
Welcome to FNG Timbo Pham aka Burgundy & Calvin Robinson aka Crockpot
If you get a chance to talk to these guys, you should. These pax were really bringin it this morning and YHC was impressed by their willingness to show up, work hard, and push themselves. Tclaps all around. Both are a great addition to our community.
BOM – Bless the biscuits.
Angus Out

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Windswept Merkins

Today marks the start of the Masters.  In preparation for the Q today, a few things came to mind.  We should run like the wind (given the swath of recent storms blanketing the southeast), we should do some work to commemorate the Master’s golf tournament and, finally, we should do reps that mean something! And come to think of it, not a single PAX had on green… hmmm??
With that in mind, YHC delivers the thang:
Warmup:
– 6 Burpees *
– SSH x 12 IC
– 6 Burpees *
– Hillbillies x 12 IC
– 6 Burpees *
– IW x 12 IC
– High Knees x 10 IC
– Smurf Jacks x 10 IC
-note to self – Burpees don’t necessarily qualify as “warming up” in most PAX’s book.
Mosey to Market St bridge for a variation of the Merkin Mile
– 21 Merkins**
– 10 BBSU
Mosey along Market St bridge and try not to get windswept from the prevailing wind
– 21 Merkins**
– 10 BBSU
Mosey to the end of Market St bridge, plank and wait for all PAX to arrive
– 21 Merkins**
– 10 BBSU
–Mudslide on the 10 count so that all PAX can have a breather–
Ascend the hill to Walnut street bridge and complete Jacobs Ladder on the slippery stairs made of glass and seemingly smeared with grease; Mudslide tried his best to keep his footing, but true to his name, all 6’5 of him slipped and fell.  Poor fella… that’s a lot of body to hit the deck.
Ladder: 7 ascents with Burpees at the bottom, increasing reps on each ascent
After the ladder, briskly walk across the Walnut St bridge while YHC commissioned Gus to lead the PAX in completing a #RatchetShoulderBlaster.  Mosey to the end of the Walnut st bridge to complete the Merkin Mile
– 21 Merkins**
– 10 BBSU
Mosey back to shovel flag and complete two (2) rounds of:
– 10 Jump-ups
– 10 Dips
Move to the Love Shack and complete Mary:
– Pickle Pounder x 12 IC
– Peter Parker x 12 IC
– Moon Gods x 10 (both legs) OYO
– LBC x 20 IC
Extra Credit: American Hammer x 10 IC
COT: Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”
Short discussion with the PAX around doing the things that you don’t typically prefer, but you know will benefit you in the long run. YHC shared that he does not like running, but in his own Q ordered a 2.5 mile run for the whole PAX.  The challenge was met with enthusiasm and gusto!  We did it!  YHC admitted he wouldn’t be able to do it without his fellow PAX and thus, they’ve sharpened him.
Footnotes:
* 18 burpees signifies 18 holes
** 84 merkins signifies 84th anniversary of the Masters

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One HIM changed at a time, Through F3

Brothers
In an effort to recognize Pax and their transformation through the Shield Lock of F3, the F3QSource will be spotlighting different groups and individuals that have benefited through the aspects of Fitness, Fellowship, and Faith.
Everyone has a different story and reason for the betterment of the F3 brotherhood. As such, we want to highlight our brothers who have made awesome strides of bettering themselves.
If you have anyone or a group of HIMs that you would like to recognize, please submit a direct message to the @F3QSource on Twitter.

And below are a few lexicon characteristics to use as examples
ACCOUNTABILITY: Submission to Standard through Enforcement and Consequence.
ADVERSITY: A challenge to Acceleration created by Obstacles.
APPRENTICESHIP: The phase of the LDP within which Positive Habit Transfer takes place.
ASK LISTEN REMEMBER: The method by which the Q builds Trust with his Group Members. He asks questions, listens to the answer and remembs what he hears. Abbr: ALR.
CLUSTERQ: An abomination of a Q that elevates the self-confidence of all other PAX in attendance, thereby convincing PAX on the fence that they couldn’t possibly do worse than THAT guy, leading to an influx in Q signups.
COMMITMENT: Unwavering loyalty to the Group and unflinching determination to accomplish the Mission.
COMPLETELY STUPID AND UTTERLY POINTLESS: Difficult Events that the PAX do together to promote Teamwork and Perseverance. Abbr: CSAUP.
COMZ: The Q’s Commitment to Accelerating the quality of communication within his Group.
DISRUPTER: A HIM who is a powerful Influencer of Movement toward Organizational Advantage. Highly valued within a Lizard. Feared and loathed by Goo Nation. A menace to the status quo.
DAILY RED PILL: The Q’s daily Commitment to Accelerate his Fitness, Fellowship and Faith. Abbr: DRP.
EFFECTIVENESS: The degree to which a person or Group successfully performs their Mission.
EQUIPPING: The Q’s training of other Accelerating Men to perform their Mission.
FAITH: A man’s belief in something outside of himself. The third F of F3. AKA: the ThirdF. AKA: 3F.
FELLOWSHIP: A healthy relationship with those in Proximity. The second F of F3. AKA: the SecondF. AKA: 2F.
FITNESS: A healthy relationship with body and soul. The first F of F3. AKA: FirstF. AKA: 1F.
WAS-NOW: A story of change through IMPACT. There I WAS, then this happened, and here I am NOW.
IMPACT: Forcible contact to strong effect. (Q2.1).
IMPACT COMPONENTS:
Influence
Missionality
Positive Habit Transfer
Accountability
Correction
Targeting

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Slow down Saturday

It’s always nice when the gates of the AO are open when you arrive.  It’s even nicer when they’re open by the time indicated on the sign on the gate leading into the park.  Neither happened this morning, so YHC ordered a very early omaha and we parked all cars outside of the gate and it was a footrace to the top so that we could get started.  As YHC was delivering the disclaimer and purpose of the F3 mission to the two FNG’s, the police officer who opened the gates was listening in to hear about it.  YHC didn’t think to EH the man at the time, but looking back, that opportunity won’t slip away again… no Sad clown is safe at this point!!!!
Welcomed two new PAX this morning and took it nice and easy so we could explain all the fundamentals and pillars of F3. We really liked these FNG’s and hope they continue to pass the word along as we gradually plant the F3 mission in Chattanooga.
The Scene: Upper 40’s, clear and calm
Warm-up & Disclaimer

  • Toe touches
  • Loose hangs
  • Baseball Stretch
  • Quad Stretch
  • Chest Stretch
  • Tricep Stretch
  • Prisoner squats x 12 IC
  • High knees x 12 IC
  • IW x 12 IC
  • Hillbillies x 12 IC
  • SSH x 12 IC
  • Arm raises x 12 IC
  • LAC (f/b) x 12 IC
  • Should press x 12 OYO
  • MNC x 12 IC
  • Hold merkins x 10 single-count

Mosey to bottom of hill and start light pole BLIMPS:

  • Burpees x 10 -Bear crawl to next light pole
  • Lunges x 15 – Bear crawl to next light pole
  • Imperial Walker x 20 – Bear crawl to next light pole
  • Merkins x 25 – Bear crawl to next light pole
  • Plank & point x 30 – Bear crawl to next light pole
  • Squats x 35

Mosey to pavilion for 3 rounds of box jumps & dips:

  • Round 1 – Box Jumps x 10, Dips x 10
  • Round 2 – Box Jumps x 15, Dips x 15
  • Round 3 – Box Jumps x 20, Dips x 20

Mosey to rock pile for a little rock round robin:
Round 1:

  • ½ way curls from bottom x 5 oyo
  • ½ way curls from top x 5 oyo
  • full curls x 5
  • overhead press with rock x 5
  • skull crushers x 5

Trade with PAX directly across from you
Round 2:

  • ½ way curls from bottom x 10 oyo
  • ½ way curls from top x 10 oyo
  • full curls x 10
  • overhead press with rock x 10
  • skull crushers x 10

Move counter-clockwise two spaces
Round 3:

  • ½ way curls from bottom x 15 oyo
  • ½ way curls from top x 15 oyo
  • full curls x 15 oyo
  • overhead press with rock x 15
  • skull crushers x 15

 
6MOM
COT

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Pappy Van La Porta

Conditions
60 degrees, perfect weather to excel.
Welcome and Disclaimer
Prosciutto did a drive by to let YHC know he was gonna be making a quick pit stop at Walgreens turns out it was closed. Welcome to FNG Thomas Hollar from Tallahassee.
The Thang
Four pax mosey down to The Great Hall beneath the bridge for a little COP.
COP under the bridge
– SSH x 20
– Annie x 15
– SSH x 20
– Merkin x 20
– Finkle Swing x 15
– SSH x 20
– Squat x 20
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
Dot Drills
Pax were instructed to find a square on the ground for Dot Drills. Basic idea is to jump from corner to corner performing an agility exercise similar to what is typically referred to as Dot Drills.
– Box x 15 (both feet)
– Box x 15 (each foot separately)
YHC remembered that 45 degree wall. Pax were prompted to execute 5 reps of the BTTW / Incline Merkin combo. Heck, Lets do 5 more.
The Main Event
Mosey back up to Mt. Midoriama for a little action on the hill.
BAMBIS
Not to be confused with that wimpy deer. This routine is performed similar to the BLIMP by performing an exercise for each letter and increase reps each time. This morning we are gonna run up and down Mt. Midoriama between each exercise.
Burpees x 10
Angle Grinder x 15
Merkin x 20
Bench Dip x 25
Prosciutto imparted to us the great intelligence of his old grandpappy van la porta the great dutch italian wise man. “It doesn’t get easier, you just get stronger”. Thanks pappy.
Incline Merkin x 30
Squat x 35
Mosey back to the Loveshack for a quick Ring-o-Abs
Countorama
Nameorama
Welcome to FNG Thomas Hollar from Tallahassee, FL obviously since he’s a big ol Nole fan we decided to impart to him the name “Big Al”.
BOM
Angus Out

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The Landfill

Conditions
60 degrees and balmy
Welcome and Disclaimer
The Thang
Three pax take a little mosey down to the dog park and up the biggest and steepest part of the hill. YHC wanted to test it out and see what it looked like. FTR it looks good, YHC will be using this in the future.
Stretch-o-rama / COP
Settled on the crest of the hill overlooking what we have dubbed our newest AO “The Landfill”.  As the fog was starting to break and the sun was starting to rise we stopped to get stretched. Each held for a 20 second count. Deep breaths in between to get our minds right.
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
Mosey down to the lower pavilion for a bit of COP.
– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Imperial Walkers x 20
– Squat Jumps x 15
We started the next around of warm ups by performing each exercises at each light post jogging in between. This is about the time that ChuckE showed up, late as usual.
– Diamond Merkins (4 count) x 15
– Carolina Dry Docks x 15
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
Mosey straight up the big hill for the main event.
Big Hill Big Field B.L.I.M.P.S.
The Big Field takes your average BLIMPS and injects a whole lotta runnin’. PAX run a full field suicide sprint and a half field suicide sprint between each exercise. YHC was feelin a bit squirrelly and originally intended to for it to be executed on the big hill. An Omaha was called and the Big Field was more appropriate
 
– Burpees x 10
– Lunges x 15
– Imperial Walkers x 20
– Merkins x 25
– Plank Jacks x 30
– Squat x 35
YHC instructed to hold plank on the far end so PAX could reconvene for the next exercise.
Mosey down and around to the lower gazebo where YHC requested Gus to lead us in his Dip & Squat routine.
YHC instructed pax to mosey to the rock pile. We take pride in our new AO and we hope to help maintain it as best as we can. Quite a few rocks had been displaced from there appropriate location. Pax were instructed to help them find there way back at a brisk pace, a little bit workout and a little bit clean up.
Mosey to the Top Gazebo for a little 6MOM
Countorama
Nameorama
BOM
Angus Out

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Harry and Lloyd’s Adventure

YHC didn’t know if he’d have to go at it alone today and brave the low-temps and overnight hard freeze, but alas, Angus pulls into the parking lot to support the F3 mission and the cause.
The Scene: Beautiful, clear and crazy cold (25 degrees)
Given the temps, waiting around or any general mumble chatter was veto’d.  5:30am sharp was go-time, so we hit a warm-up lap from the “Love Shack” to Coolidge and the mumblechatter included some choice quotes from Dumb & Dumber:
 

Harry:You had, an extra pair of gloves this entire time?
Lloyd:(As if it is a dumb question) Yeah…we’re in the Rockies.
yeah were in the rockies gif Imgur jim carrey dumb and dumber

Started the warm-up routine under the Market St bridge:
– SSH x 15 IC
– Merkins x 10 IC
– Little Arm Circles x 15 forward/backward
– Hillbillies x 9 IC
64 total reps for the start of march madness…
mosey along the river under market street bridge to the first bench for the start of an abbreviated version of the ROT.
At each bench perform the following, without stopping, until completion:
Burpees x 10
Step-ups x 10 (Right leg)
Squats x 15
Step-ups x 10 (Left leg)
Merkins x 20
After 6 or 7 (or was it 8?) installments, we mosey’d back to the Love Shack for some ALARM’s; for background info – [http://f3nation.com/2017/01/28/r-as-in-arms/]
YHC slept through the Tuesday alarm, so you know what that means?!??!?! Two rounds of ALARM’s were performed [A-L-A-R-M (Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise)]
ALARM 1
– Shoulder Taps x 15 IC
– Squat Jumps x 15 (single count)
– Peter Parkers x 15 IC
– Monkey Humpers x 10 IC
– Makhtar N’Diayes x 15 IC
ALARM 2:
– CDD x 10 IC
– Single leg squats x 10/leg
– Crunch frog x 12 OYO
– Shoulder Press x 20 OYO
– Mike Tyson’s x 10
6MOM:
– Leg Lifts x 20 IC
– Hello Dolly x 15 IC
– Heel taps x 12 IC
– Speed LBCs x 25 IC
– The Ever-Mercurial Fred’s x 12 IC
COT
Prayers for the end and the beginning of life.  Angus’ travels and to celebrate the birth of a friend’s child.  Prosciutto’s Aunt-in-Law’s father’s passing.
-Prosciutto

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Gross Pi

Conditions
40 Degrees, windy, and wet.
Welcome and Disclaimer
The Thang
Two Pax take a long mosey down to the Blue Rhino and head back up the river when they were boarded by a lost and wandering pax. Glad you could make it Gus.
COP under the bridge
– SSH x 20
– Annie x 15
– SSH x 20
– Merkin x 20
– Finkle Swing x 15
– SSH x 20
– Squat x 20
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
Dot Drills
Pax were instructed to find a square on the ground for Dot Drills. Basic idea is to jump from corner to corner performing an agility exercise similar to what is typically referred to as Dot Drills.
– Box x 15 (both feet)
– Box x 15 (each foot separately)
The Main Event
Gross Pi
The beauty of this is you can crank it up or ratchet it down depending on what kind of pain you want to inflict. Today, we picked 12 exercises and did 26 reps of each. 12×26 = eeeeh about 314 (pi, right?).
Round 1
Diamond Merkin, Squat, LBC, Run to end of the strip on the bridge
Round 2
Merkin, Jump Squat, American Hammer, Run
Round 3
Wide Merkin, Lunge, Big Boy Sit Up, Run
Round 4
Angle Grinder, Jump Lunges, LBC, Run
5 Burpees just for fun
YHC spotted a particularly unique 45 degree wall. It posed an interesting opportunity to do a savage combination between an incline merkin and BTTW. YHC prompted Pax to try 5 reps. It was interesting enough for YHC to spur the Pax to try 5 more.
Mosey back to the Loveshack for a quick 6MOM
Countorama
Nameorama
BOM
Angus Out