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80% Legs, 90% Rain, 100% Gloom

QIC:  Blackout

Date: 02/22/2021

PAX: Tatonka, Threeskin, WuzntMe

AO: Anvil

Conditions

Blackout was on Q so only one option was available from a weather standpoint: Rain and Wind. True gloom status. 48 degrees with rain for entirety of beatdown

COP

Mosey one lap around track

  • SSH x25
  • Willie Mayes Hayes x10
  • Forward Fold (silent for the pleasure of Threeskin)
  • SSH x25

Mosey one lap around track

The Thang

80/20 Leg/Core Intervals (45 seconds work/10 seconds rest)

  • Goblet Squats w/ block
  • Lunges w/ block
  • Toe Merkins on block
  • BBSU w/ block
  • Jump Squats (no block for everyone’s safety)
  • Reverse Lunges w/ block
  • Alternating Side Squats w/o block
  • Flutter Kicks w/ block

Ran one lap after 8 interval exercises. Performed this interval and lap 3 times total.

Turned on “Flower” by Moby (Sally up, Sally down). Instead of planks/merkins, we did squats to Sally. When the song said down we went into a low squat and when the song said up, we came up out of the low squat.

Finished with 4MOM

  • LBCs x25 (WuzntMe)
  • Twisted Scissors x20 (Tatonka)
  • Pickle Pointers x20 (Threeskin)
  • Freddie Mercuries x20 (Blackout)

COT

Shared a little of the gospel reading and sermon from church on Sunday. The gospel reading from the New Testament was related to the 40 days in the desert. This is a story of Jesus avoiding temptation and becoming exactly who God made him to be. Mentioned a couple of things that stood out to me: 1) Temptation and 2) Repentance

It is important and crucial to avoid temptation. The sermon on Sunday talked about squashing it before it ever starts because it can be very similar to peer pressure. Once you let the temptation in and begin dialogue with the devil, the heart and mind become lost and the devil can respond and converse with you further along the line of falling into temptation. Easier said than done, but try to squash that right off the bat.

Also in the spirit of the Lenten season, repentance is a hot topic. I am trying this year to look at repentance as a step forward to not only finding forgiveness and God again but also to finding myself again. So often repentance is seen as negative because it requires asking negative questions, stopping negative habits, asking for forgiveness for negative sins, and discussing negativity all around. I challenged the PAX to think of the negativity as stairs to get back to the individuals we are meant to be in life. Getting back to our best selves is the only way to truly serve our families, communities, colleagues, friends and fellow PAX. If we see this as a progression and not with negative connotations, then we can strive to be our best selves.

Moleskin

A fair amount of MC this morning, which was great. That said, we decided that April at Anvil is “anaerobics and a-holes” so if you want a brutal workout, Anvil is the place for you in April (and really, any other time of the year)

John Doe on Q for first Anvil March workout. Therefore, March is “Modify March”, only for one week, than it goes back to “Merkin March”

Many more laughs had this morning, can’t recall them all at the moment.

News

3rd F in full swing. Look for 3rd F channel in Slack or reach out to John Doe. Following opportunities available:
Chubby’s Homeless Ministry – Mondays 6:00 pm downtown Rossville Blvd.
Habitat for Humanity Build – April 17, 2021.

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    Teaming Up

    QIC:  M.I.A.

    Date: Feb 20, 2021

    PAX: 9Volt, Abercrombie, Clothespin, El Chapo, FNG – Kashmir, Land Yacht, Mrs. Baker, Thin Mint

    AO: The Battery

    Conditions

    No PAX were dissapointed at YHC’s declaration that festivities were to begin with a lap. Warmup was needed.

    COP

    Disclaimer disclaimed as we started a lap around the skate/dog park.

    20 x Side Straddle Hops
    Forward Fold
    10 x Willie Maze Haze
    Iraqi Tea time
    10 x LBAC/Reverse/Overhead Claps/Cherry Pickers/Moroccan Night Clubs/Seal Claps
    15x SSH

    Mosey up the hill for the thang

    The Thang

    Field of Dreams

    Split into two person teams at each base (third person at one)

    Home1st 2nd (coupons)3rd
    Inning 1 10 ManmakersFlutter KicksCurls for the GirlsAir Squats
    Inning 210 ManmakersLBCsOverhead PressLunges
    Inning 310 ManmakersBigBoisCurls for the GirlsToe Merkins

    More Teamwork

    First Round
    At one of parking lot – Partner 1 does Squats
    Partner 2 Bernies across lot
    Flapjack & return in same method

    Second Round
    Partner 1 Squats
    Partner 2 Lunges Across Parking Lot
    Flapjack & return in same method

    Third Round
    Partner 1 Merkins
    Partner 2 Does Farmers Carry (two coupons) across lot & does 5 Manmakers – Mario Skip to return
    Flapjack

    Fourth Round
    Partner 1 Squats
    Partner 2 Farmers Carry, 10 Manmakers , Bernie to return
    Flapjack

    Fifth Round
    Partner 1 Toe Merkins
    Partner 2 Farmers Carry, 20 Manmakers, Jailbreak to return

    COT

    Importance of Teamwork

    Ecclesiastes 4:9-10

    Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.

    It is easy to feel alone sometimes but remember you always have someone by your side. We can’t accomplish much alone, but we don’t have to.

    Moleskin

    Many PAX were clearly envious of the patriotic fanny pack of YHC.

    The soundtrack to today’s workout was theme to be duets. All PAX were impressed by YHC’s sensitive side.

    Thin Mint’s eyerolls have no mute button.

    What is a manmaker anyway? There was heated debate on whether a manmaker differed from a blockee. While there was a near mutiny (looking at you Clothespin), the debate was settled temporarily by YHC’s demonstration.

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    Ice Cold trip to the Mountain

    QIC:  GeekSquad

    Date: 02/20/2021

    PAX: A-A-Ron, Hambone, Hasbro, Mansiere, Milkman, Pound Dog, Recycle, Snow Patrol & Zima

    AO: Convoy

    Conditions

    20 degrees, no wind, but still freezes your “you know whats” off. The goal was to keep moving so no one could complain about still being cold at the end. Mission accomplished

    COP

    Da Warm up at Football field – mosey there first

    All IC

    SSH x 11

    Forward Fold x 11

    Willie Mayes Hayes x 11

    Third grade exercises x 11

    Imperial walkers x 11

    Mountain Climbers x 11

    Toe merkins x 11

    Windmills x 11

    SSH x 30

    Forward Arm Circles x 11

    Reverse Arm Circles x 11

    Overhead Seal Claps x 11

    Regular Seal Claps x 11

    Moroccan Night Clubs x 11

    Proscuitto’s Gold Chains x 11

    Chinooks x 11

    SSH x 20

    The Thang

    Warm Up lap

    Four Corners

    Bleachers – box jumps up on wall for 60 seconds. Slow mosey up bleachers and across then Bernie to first station

    1st

    60 seconds – merkins -ALL AMRAP

    60 seconds – monkey humpers

    15 burpees

    Lunge to next station

    2nd 

    60 seconds – shoulder taps

    60 seconds – LBCs

    12 burpees

    Jail break to station 3 

    3rd

    60 seconds –  Plank Jacks

    60 seconds –  Squats

    10 burpees

    Gorilla hops to end of straight away on track

    4th

    60 seconds –   Carolina Dry Docks

    60 seconds –   Flutter Kicks

    Mosey back to start. –  

    Back to Bleachers up – step ups- walk back down, step ups and walk back down. 2x

    Bonus 

    60 seconds – incline merkins

    60 seconds – dips

    One more lap around track and then 

    Mosey back to parking lot.

    Marys at the startex

    Heel touches x10

    Pretzels 1 leg x10

    Pretzels 2nd leg x10

    Pickle Pointers 3rd leg x10

    Pickle Pounders x10

    Hello Dollys x10

    Examiners x 10

    COT

    Brand U: Five Reasons Why Your Personal Leader Brand Matters

     “YOUR PERSONAL BRAND IS WHAT OTHERS SAY ABOUT YOU WHEN YOU LEAVE THE ROOM.” – JEFF BEZOS

    1.  Image control and power. As you peel back the onion on your personal leader brand, the first thing that you’ll find is that you’ve likely allowed others to control your brand for you. it all comes down to a decision by you to take control of your leader brand.

    2.  Identity and differentiation. Personal branding begins with identity – who are you and what do you bring to the organization?   A big part of taking control of your leader brand is defining it yourself. You define it, you describe it, you deliver it. You decide what constitutes your personal brand, not someone else.

    3.  Self-awareness and reflection. A personal brand possesses a certain yin-yang quality: brand identity (how you see yourself) and brand image (how others see you). 

    4.  Vision and goal-setting. Ultimately, controlling your leader brand helps you to align your vision with your personal and professional goals.

    5.  Visibility and presence. Finally, taking control of your personal leader brand has the potential to fundamentally change how others perceive you. Set your goals appropriately, develop an action plan to build your brand, and the outcome should increase your visibility and presence significantly. This can be either positive or negative, depending on how realistic you are with your personal leader brand, how honest you are with your own self-assessment. 

    F3 is about building leaders and everyone of us have a brand here. It’s natural even in this setting. I challenge you to think about what brand you are portraying.

    WHETHER OR NOT YOU REALIZE IT, YOU ALREADY HAVE A LEADER BRAND.

    Acknowledging your leader brand is an important first step to taking control of your own brand. Own it. Good or bad, it’s your brand. You can either control it or cede control to others. It’s a choice!

    Joshua in the Bible is one of my favorite leaders. He said,  in Joshua 24:15

    “And if it is evil in your eyes to serve the Lord, choose this day whom you will serve, whether the gods your fathers served in the region beyond the River, or the gods of the Amorites in whose land you dwell. But as for me and my house, we will serve the Lord.””

    ‭‭Joshua‬ ‭24:15‬ ‭ESV‬‬

    https://www.bible.com/59/jos.24.15.esv

    I personally want to become the type of leader that leads well by example and inspires others to grow and develop as a leader.

    News

    Grow Ruck -Myrtle Beach – April

    Blue on Q at Convoy 2/27

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    Hill City Hacksaw

    QIC: DNF

    Date: 2/19/21

    PAX: Uncle Joe, Toe Tag, Flemish, AOL, Mothballs, MaYhem, Clothespin, Oui Oui, SeaGull, Sex Wax, Slim Shady, Rollback, Picabo, Escobar

    AO: Hacksaw

    Conditions

    Crisp 32 degrees and windy

    COP

    Mosey under the bridge and across the street to parking lot. Circle up.

    WMH x10 IC

    SSH x30 IC

    Forward Fold OYO until recover

    SSH x30 IC

    Revolving side shuffle counter clockwise

    Revolving side shuffle clockwise

    LBAC x15 IC

    RLBAC x15 IC

    Seal Claps x15 IC

    Circle was then widened significantly

    Bear crawl to center, broad jumps back to position. (x3)

    The Thang

    Mosey to the base of the hill (20 yards short of beginning of incline)

    10 burpees OYO

    Merkin Minute – PAX performed as many merkins as possible in 60 seconds

    Indian run up the hill (strong pace was encouraged and executed)

    Core blast at top of hill

    Big Boi sit-ups x20 OYO

    Flutter Kicks x30 IC

    Heel touches x30 IC

    Twisted Scissors x30 IC

    10 Big Boi sit-ups OYO for my man Clothespin

    Indian run back down the hill

    Merkin Minute – PAX performed as many merkins as possible in 60 seconds

    Indian run up the hill (strong pace was encouraged and executed)

    Core blast at top of hill

    Big Boi sit-ups x20 OYO

    Flutter Kicks x30 IC

    Heel touches x30 IC

    Twisted Scissors x30 IC

    Mosey back to starting point

    COT

    Whatever you are trying to achieve in life, start by being proud of what you are today. The story is never perfect along the way, and it builds character. You have accomplished so much just to be standing where you are right now. Be proud, and leverage that strength and experience to get where you are going!

    Moleskin

    Since the core blast exercises were 30 counts, Clothespin wanted things evened out on the big bois. His wish was granted, and the PAX were thrilled that all the numbers matched. Slim Shady announced that he no longer liked the Q at one point during the beatdown, but once it was over all was good. You’re my boy, Slim!

    Posted on

    40 SSHs, 40 second intervals and 40 days of Lent

    QIC:  Blackout

    Date: 02/18/2021

    PAX: 9 Volt, Abercrombie, Mrs. Baker

    AO: The Battery

    Conditions

    The coldest rain you can have without snow, so basically miserable. True gloom status. 34 degrees and rainy. However, wasn’t too bad under the pavilion. Still cold but largely avoided the precipitation

    COP

    Mosey to Pavilion

    • 40 SSH
    • Forward Fold OYO
    • 20 Arm Circles, 20 Reverse Arm Circles
    • 20 Seal Claps, 20 Overhead Claps
    • 40 SSH
    • Berkin Apocalypse: 5 Burpees/3 Merkins, 4 Burpees/4 Merkins, 3 Burpees/5 Merkins, 2 Burpees/6 Merkins, 1 Burpee/7 Merkins (40 total burpees and merkins combined)

    The Thang

    PAX grabbed a rock (preferably a dry one if possible); Most exercises performed with rock of choice

    INTERVALS – ROUND 1 (each interval was 40 (ish) seconds of exercise and 15 (ish) seconds of rest in between

    • Curls
    • Dips
    • Shoulder Presses
    • Wide Merkins
    • Forearm Curls
    • Triceps Extensions
    • Front Raises
    • Incline Merkins

    20 SSH between Rounds 1 and 2

    INTERVALS – ROUND 2 – (each interval was 40 (ish) seconds of exercise and 15 (ish) seconds of rest in between

    • Squats
    • LBCs
    • Toe Merkins
    • Freddie Mercuries
    • Lunges
    • BBSU
    • Step-ups
    • Flutter Kicks

    To celebrate being half way with the intervals (2/4), we did 10 burpees OYO

    INTERVALS – ROUND 3 – (each interval was 40 (ish) seconds of exercise and 15 (ish) seconds of rest in between

    • Curls
    • Dips
    • Shoulder Presses
    • Wide Merkins
    • Forearm Curls
    • Triceps Extensions
    • Front Raises
    • Incline Merkins

    20 SSH between Rounds 3 and 4

    INTERVALS – ROUND 4 – (each interval was 40 (ish) seconds of exercise and 15 (ish) seconds of rest in between

    • Squats
    • LBCs
    • Toe Merkins
    • Freddie Mercuries
    • Lunges
    • BBSU
    • Step-ups
    • Flutter Kicks

    COT

    Spoke about the beginning of the Lenten season this week. Utilized 40 in most exercise reps: Berkin Apocalypse, SSH, arm circles, seconds of intervals, etc. to symbolize the 40 days story from the Bible which is now celebrated with the Lenten season. I am doing a devotional written by a gentleman named Matthew Kelly. Read this excerpt from his book “I Heard God Laugh”

    “Is your life working? It’s a simple, yet brutal question to ask yourself. We cannot look at another person’s life and know, but most of the time, we know how well our own life is (or isn’t) working. When we reflect upon our lives, we usually discover that in some ways they are functioning well and in other ways they are not. What does hit mean for you? It means that in some ways you are flourishing, but in other ways you are experiencing dissatisfaction. God can speak to you through dissatisfaction. You can learn to live with discontent, or you can accept it as an invitation. The danger zone is marked by a comfort zone. This is where things aren’t great, but they aren’t horrible either, so you just continue to muddle along. We gravitate toward comfort, and it’s amazing how comfortable we can get in life. The thought of something new and unknown activates our resistance and hesitancy. These are mental, emotional and spiritual obstacles that we all need to push through in order to move from surviving to thriving. Are you thriving or just surviving? If your life isn’t working, what are you willing to do for the next 40 days to jump start a change?”

    I used this to challenge myself and fellow PAX to do three things for the next 40 days:

    • Ask yourself the brutally honest questions about your life. Be willing to change things in your life if you don’t like the honest answers.
    • Try something new to you during the next 40 days and try to make it stick after that time frame as well.
    • Keep pushing your comfort zone and pray to God as he guides you through those uncomfortable situations.

    You can’t get better in a “comfortable” environment. We must step out of that to achieve true betterment of self.

    Moleskin

    Apparently, some creepy guy likes to park by the dog park at the Battery AO. Luckily, nothing too weird happened…. I think.

    Small crowd this morning provided for great, intimate mumble chatter. Lots of good conversation during the beatdown (when we could breath that is).

    News

    3rd F still rolling with multiple opportunities. Homeless Ministry at Chubby’s is Monday nights 5:45-6 pm downtown Chattanooga and lasts until around 8ish. Great opportunity to help out those most in need throughout our community. Also, donations are welcome (coats, hats, socks, hand warmers, etc.). In process of setting up 501(c)3 so that monetary donations will be tax deductible in the future.

    Habitat build in April. Reach out to 3rd-F channel on slack or John Doe directly for more information.

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      The Olympics…for Kinda Olympic Athletes I Guess

      QIC:  Bandcamp

      Date: Feb 17, 2021

      PAX: Tasty Cakes, Geek Squad, Milkman, Ponce de Leon (Respect), Cleaver, Sherlock

      AO: Shot House

      Conditions

      Pretty cold, my nuts were pretty far retracted into my body. Otherwise dry, maybe a small wind fart here and there. Perfect for Winter Olympics.

      COP

      15 Side Straddle Hops, cadence

      10 Willy Mays Haze, cadence

      Quad stretches, OYO

      20 Calf Raises, cadence

      10 seconds toe pointers, OYO

      10 Side Straddle Hops, cadence

      Seated Butterfly stretch, 20 seconds OYO

      10 Little Baby Arm Circles, cadence, each direction

      Side planks-10 seconds each side

      Cobra 15 seconds OYO

      The Thang

      5 Olympic Rings

      [2 person relay Dora’s]:

      Split into two person teams (Person A and Person B)

      Person A side shuffles (karaoke) to other side of track, holds plank position once there

      Person B is in plank until Person A is on other side, then side shuffles (karaokes) to Person A

      Wait for 6

      Person A then power skips (Mario-style) to other side of track, starts LBC’s

      Person B performs LBC’s until Person A is in position, then power skips to Person A

      Wait for 6

      Person A runs Bernies to other side of track, then starts Freddy Mercuries

      Person B performs Freddy Mercuries until Person A is in position, Bernies to Person A

      Wait for 6

      Person A lunges to other side of the track, then starts mountain climbers

      Person B mountain climbs until Person A is in position, then lunges to Person A

      Wait for 6

      Person A jailbreaks to the other side of the track, then starts Merkins

      Person B performs Merkins until Person A is in position, then jailbreaks to Person A

      “Biathlon”…everybody doing this simultaneously

      Ski to location—power jumps 25 meters at a time

      Get into shooting position—5 good burpees, slow if needed

      Adjust shooting position—10 hard count alternating arm planks (elbows down if possible)

      Shoot!—1 slow push-up (down 5, up 5 on my count)

      Get back up—5 more good burpees

      Wait for 6

      Rinse and Repeat as Necessary, 4 iterations planned (only 1 executed in reality)

      Speed Skating!!

      2-3 men line up at a time

      For 20 yards, Heismans (leaping out to each foot, holding the Heisman trophy position)…arm position optional and probably wouldn’t help anyway

      For 30 yards, jailbreak!!!

      Winner of the brackets picks the last exercise (this ended up being Milkman, who picked 30 elbow-to-knee squats)

      COT

      “Run the race as if to win”

      1 Corinthians 9:24-27

      We men must train our minds and hearts, just like our bodies, so that we can “win the race”. For the Christian, in this context it means serving others and reaching out to them to win them to Christ. It also means treat each day as a new challenge to conquer, and in another metaphor, treat each day as if you’re going to war.

      This is a challenge for me because it’s so easy to get sucked into a routine. I’m probably the youngest one here, and it’s a struggle even for me to break routine for small things. Our careers, families, property, and land all require our attention, and it’s easy to get distracted. Let this serve as a reminder that things can change real quick, and what we put off today may not be around tomorrow. I think COVID has done a great job of that. Treating each day as a new day is definitely most important when we’re talking about people in our community, people who need help. An old army saying goes something like this: Let’s keep our eyes peeled and our powder dry. We men of F3 stand at the ready to serve, so let’s do it with energy and precision!

      Moleskin

      This was a very cold workout. I’m glad the men showed up to participate. Milkman won the competitive event, so he gets a gold medal? Gold disk? Gold shoes? Anyway, the important thing is that today America won the Olympic Events at F3. ‘Nuff said.

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        Frigid Dora @ #Detention

        QIC:  Recycle

        Date: 02/17/2021

        PAX: Dundee, Nordictrack, my boy Blue, Joanna Gainz, Jenny Craig, Gretel, She Shed, Snatch, UTurn

        AO: Detention

        Conditions

        21. Felt like 12. I am not sure how they figure that out cause I couldn’t feel anything.

        COP

        Windmills x10 IC
        Imperial Walkers x10 IC
        FF OYO
        WMH x10 IC
        TGE x10 IC
        MCPU x10 IC
        LBAC x10 IC
        Rev x10 IC
        OC x10 IC
        SC x10 IC
        MNC x10 IC

        The Thang


        Gun Show Dora

        PAX partner up. Partner 1 counting reps, Partner 2 moseying Detention Loop.

        Prior to counting reps, PAX will complete 15 CPRs w/coupon. When all reps complete, pickle pointers until the six is in.

        Round 1: 50 Merkin Jacks
        Burrito Partner Swap™
        Round 2: 50 Captain Thors
        El Intercambio de Pareja Burrito™
        Round 3: 50 Lt Dans

        Pickle pointers x20 IC
        Flutter kicks x25 IC
        Big boi situps x10 OYO
        LBCs x10 OYO

        TIME

        COT

        The Prayer of Saint Francis

        Lord, make me an instrument of your peace.
        Where there is hatred, let me bring love.
        Where there is offence, let me bring pardon.
        Where there is discord, let me bring union.
        Where there is error, let me bring truth.
        Where there is doubt, let me bring faith.
        Where there is despair, let me bring hope.
        Where there is darkness, let me bring your light.
        Where there is sadness, let me bring joy.
        O Master, let me not seek as much
        to be consoled as to console,
        to be understood as to understand,
        to be loved as to love,
        for it is in giving that one receives,
        it is in self-forgetting that one finds,
        it is in pardoning that one is pardoned,
        it is in dying that one is raised to eternal life.

        (Oddly enough there is no historical record of this prayer being written by St Francis, but it still stands as a favorite of mine.)

        Moleskin

        The biggest takeaway from this butt cold morning was that Jenny Craig got his wife a mustache for Valentines Day.

        She’s from Alabama so it made sense.

        News

        Continue to follow the 3rd F channel on Slack for opportunities to get involved!

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          New Zealand Twins

          QIC:  Escobar

          Date: 02/15/2021

          PAX: WreckedEm, Toe Tag, WuzntMe, Woodrider, Threeskin

          AO: Anvil

          Conditions

          Misting

          COP

          A Lap and some Exercises for 7.5 minutes

          The Thang

          80/20 Legs/Abs Exercises for 37.5 minutes

          COT

          10 Virgins

          Moleskin

          Is it safe to Google search “New Zealand Twins” from a work computer?

          News

          If you made it this far, good for you. We met our fundraising goal for Chubby’s, but please continue to give as this will help feed the homeless. This is also a volunteer opportunity every Monday. What have you given to others lately? Time? Money? Nothing?

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            OTB 2/13/2021

            QIC:  Mr. Clean

            Date: 02/13/2021

            PAX: She Shed and Snatch

            AO: Breakfast Club? Crucible?

            Conditions

            Cold and Moist…

            COP

            1 Lap Mosey

            The Thang

            An “edited” version of “The Capoot”
            Capoot
            Run 2 Laps

            50 Upright Rows

            Run 4 Laps

            50 Bent Over Rows

            Run 8 Laps

            50 Hello Dolly

            Line Up. 1 Pax Bear Crawled/moseyed back while the others completed shoulder shrugs. Rinse and Repeat with AYG Sprint/Bernie Back.

            Mosey to Pavilion. Completed Dips, Incline Merkins, Inverted Rows. Mosey to top for completion

            COT

            Life can be very difficult at times. Going it alone, in many cases, only makes it more difficult. As a man, we are taught to be independent in tough situation almost to the point of shame when done. However, like pride in other situation, an over abundance of independence will lead to a fall as well. Therefore, we must reach out and admit our struggles and ask for help. While, there is a line between over sharing and opening about struggles, we still must reach out for help. How do we find the line? Simply this: reach out to someone you know, trust, and love who will help you and also tell you when it’s “T.M.I.”

            Moleskin

            “Clean, if you’re having trouble, then you can use my kettlebell, it has that nice handle — Snatch.

            “Hey Clean, why don’t we go over this….you know what, I’ll shut the hell up and let you Q.” — She Shed

            “It was Nordic Track’s workout from the Huey Thursday that I’m still feeling, YHC concurred

            News

            [Fill in News, Upcoming Q’s, Events, etc.]

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              That’s not a Hill, THIS is a Hill

              QIC:  Oil Can

              Date: 02/11/2021

              PAX: Skitch, Bru Cru, Cupid, V-Squared, Sunshine, Back Pew, Rodeo, Gimli, Deer Jack, Sherlock, White Glove, Cowbell, Care Bear

              AO: Hill City

              Conditions

              Despite the high percentage chance of rain prior to going to bed, it turned out to be a pretty good morning. Very minimal precipitation could be felt, but only during the COT. Otherwise, it was a fairly cool morning in the gloom with not much of a breeze.

              COP

              Little Baby Arm Circles (forward & reverse) x10 IC, Big Arm Circles (forward & reverse) x10 IC, Overhead Press x10 IC, Sideways Press x10 IC, Willie Mays Hays x10 IC, 3rd Grade Exercises x10 IC, Quad Stretches OYO, SSHs x10 IC

              The Thang

              Split PAX into two groups.
              Mosey to the Walnut St bridge. Stop & do 10 Squat Jumps OYO on the way.
              Round 1
              1 Group bear crawls ~75 yards along the bridge & mosey back. Other group does LBCs. Flap Jack.
              Round 2
              1 group does crab walk ~75 yards along the bridge & mosey back. Other group does Incline Merkins. Flap Jack.

              Begin to lunge for ~ 100 yards. Part way through, everyone moseys for a period, then stopped to do 5 burpees. Finish off 100 yard lunge. Mosey back to the end of the bridge, then continue moseying to Kent St hill. On the way to the hill, everyone stops & does 5 burpees.

              Rounds 3 & 4
              Group 1 bernie up the hill. Once one person has reached the top, everyone can mosey back down. Group 2 does their choice of squats, merkins or flutter kicks. Flap jack, then rinse & repeat.

              Bernie up Kent St hill & back down Forest Ave and continue back to Hill City parking lot. On the way to the parking lot, stop & do 10 burpees. Time.

              COT

              Today was all about distractions. When you really start to think about it, we are constantly distracted in life. Something as simple as a notification on your phone distracting you from what you were doing. Someone who texts or calls you. Maybe you have to leave work briefly to go pick up something from the shops. Distractions, distractions, distractions. YHC encouraged PAX to think about these distractions & how they deal with them.

              Moleskin

              Best thing to come out of today was when Rodeo was doing some flutter kicks at the bottom of the hill. A real southern guy stopped in his truck to ask if Rodeo was ok, before then saying that he thought Rodeo may have been dead!

              YHC had never done a workout at the Kent St hill so was excited to go up it a few times. Definitely one of the steepest streets in Chattanooga & the hills of Renaissance Park have got nothing on it. Great view from up the top too. It was fun to hear from a few PAX who hadn’t been over to the hill in a while. Excited to conquer it again at a future Q.

              News

              Promoted the 3rd F painting event with Habitat for Humanity this weekend.

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