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Who Climbs Ladders when Already on the Mountain Top? Smackdown, that’s Who

QIC:  Gusher

Date: 05/26/2020

PAX: Bumblebee, The Count (respect, respect), Blindside, Pomade, Laces Out (respect), FNG-Rodeo, NordicTrac, FNG-Snatch, Whittler, Dundee, Burrito, Afterbirth, Hambone, Recycle, Prosciutto

AO: Smackdown

Conditions

Nice crisp mountain air, 64 degrees, 1mph wind from the east. Humidity at 91% (good for an A- on a ten point scale), Dew Point at 63; atmospheric pressure coming in at a nice 30.06in. UV Index at 1, so not much need for the SPF. Condition of track, bumpy.

COP

Mosey around track and then gathered in a large distantly safe circle to embark upon the following: Willie Mays Hays (IC); SSH (IC); Forward Fold (IC); Imp. Walkers (IC); FAC/RAC/Ray Lewis (IC).

The Thang

Each dude moseyed to a personal coupon containing the stat sheet for the day’s activities.
LADDER of ASCENDING HAPPINESS
Ten Rounds; between each round run across field and return to coupon to climb the next rung.

Round 1: 5 Burpees (run); Round 2: 5 Burpees, 10 overhead press (run); Round 3: previous rounds plus 15 BBSU (run); Round 4: previous plus 20 merkins (run); Round 5: previous plus 25 curls (run); Round 6: previous plus 30 mountain climbers (run); Round 7: previous plus 35 monkey humpers (run); Round 8: previous plus 40 SSH (run); Round 9: previous plus 45 LBCs (run); Round 10: previous plus 50 squats (run). Go back down ladder if time permitted.

COT

Addressed the great gap between our understanding of events/circumstances in our own lives or greater issues and God’ understanding of events. He knows all and is in control working his purposes even when we do not understand. Mentioned the life of Joseph, who was sold into slavery at 17 by his brothers, then imprisoned being false accused and forgotten in prison until he was 30 yrs old. Then he was promoted to second in command and oversaw resources during time of prosperity. Then two years into the famine his brothers came to Egypt for grain. After 22 years of not knowing why things happened as they did, he was able to trust God, and then could say, “what you meant for evil, God meant for good.” We do not always understand why things happen in our lives, but God has never told us to understand, but to trust him and love him. Heidelberg Catechism question: ‘what comfort does it give to you that God governs all things?’ Answer: ‘That we may be patient in adversity, thankful in prosperity, and confident in our faithful God and Father who says that nothing will separate us from his love. Have a mindset of trust that leads to patience in adversity and thankfulness in prosperity.

Moleskin

Due to extended distance during warmups, it was difficult to hear with clarity and precision. But it sounded like someone bought shoes at Sears Roebuck or something. Maybe a sweet pair of Traxxxx or Pony Hi-tops. Burrito loves mid-90s grunge music apparently. A lot. Something about it being better than a girlfriend in highschool; may explain why he works out in those sweet new glow in the dark Doc Martens. More lawyers added to Smackdown, but this time better hide yo’ wife, definitely better hide yo’ children.

News

No news is good news.

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    F + 3 = Full Circle

    QIC:  Mr. Clean

    Date: 05/26/2020

    PAX: Back Pew, Care Bear, Coverup, Friar Tuck, Goose, Hobo, Pink Panther, Skitch, Sunshine, Uncle Fester

    AO: Hill City

    Conditions

    71. Hobo broke a sweat. Humid. High Humidity. Lots of moisture in the air.

    COP

    21’s (Burpee Penalty)

    Forward Fold — OYO

    Willie Mays Hays x15 IC

    Mosey to Brewhaus — Inperial Walkers for Six

    Mosey to Mt. Midoriyama

    Shoulder Blaster

    • Baby Arm Circles x20 IC
    • Reverse BAC X20 IC
    • Seal Claps x18 IC
    • Overhead Claps x18 IC
    • Moroccan Night Club x16 IC
    • Cherry Pickers x16 IC
    • Albatross x14 IC
    • 45𝆩 Hold x14 IC

    The Thang

    The Dora is designed to push each man to do half the prescribed exercise. In an effort to meet every man’s need, we completed an Accountability Dora
    Accountability Dora
    100 Merkins (Each Pax had to complete AT LEAST 50 before moving on)

    200 Squats (Each Pax had to complete AT LEAST 100 before moving on)

    300 LBC’s (Each Pax had to complete AT LEAST 150 before moving on)

    Partners ran to 1st Flag posted, completed 3 Incline Merkins, then to 2nd Flag posted, completed 3 Decline Merkins, Bear Crawl to top, and mosey to bottom.

    Mosey back to Blue Rhino.

    COT

    First, YHC called for continued recognition/awareness of Mental Health Awareness Month, especially in these trying times, and recapped the inspiration for rep counts in Friday’s Lion’s Den workout.
    Secondly, lest we forget, EVERY day is a day to honor and memorialize those who’ve paid the ultimate sacrifice for our freedom.
    Lastly, today was a day to recognize why F3 is such a “full circle”, AND such a critical part in men’s lives. On a day of Dora, Sunshine chose to be my partner….well, that fine HIM was an FNG at my Hill City VQ. Additionally, our “mountain AOQ” was also an FNG that day. Both of these men enrich lives daily.

    Moleskin

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    The 1000 Reps of The Reformation

    QIC:  Oil Can

    Date: 05/23/2020

    PAX: Burrito, Recycle, Afterbirth, Hambone, Snow Cream, Mr. Met, Prosciutto, Dundee, Gusher, Geek Squad

    AO: The Reformation

    Conditions

    Slightly overcast morning but pretty cool. Damp ground after some rain the previous night.

    COP

    10 Forward Fold, 12 Willie Mays Hays, 10 Windmills, 10 Little Baby Arm Circles & Reverse, 10 Rocking Night Club & 10 Cherry Pickers – all IC

    The Thang

    Exercises were spread around the parking lot & PAX worked around the circle
    50 Plank Jacks
    50 Overhead Presses
    50 LBCs
    50 Side Squats (add a little skip in between each for some extra cardio)
    50 Flutter Kicks
    54 SSHs
    48 Lunges
    48 Crab Cakes
    50 Mountain Climbers
    50 Pickle Pointers

    Short mosey of ~10 yards to church door & back after completing sets of five exercises. Two full laps of the parking lot completed for 1000 total reps. Pax did Mary until six was in.

    Mosey lap around the church parking lot for a short rest, then straight into Wheel of Merkin – 15 single-count Decline Merkins, rotate 90 degrees to have one hand & one foot on curb, then 15 additional single-count merkins, rotate 90 degrees for 15 Incline Merkins, then rotate 90 degrees once again and do 15 merkins to complete the rotation.

    11’s of Squats & LBCs to finish off.

    COT

    Spoke about how much it’s ingrained into the American culture to respect those men & women who serve our nation in the military. Many men & women are scattered across the country and even more across the world this Memorial Day weekend, away from their families. These soldiers are defending our nation, but are unable to help loved ones who may be struggling with COVID-19, the Easter Sunday tornadoes or other occurrences in their lives. Important to thank those active & retired military for their service.

    Moleskin

    Before doing the Name-O-Rama, Burrito suggested that everyone do it in an Australian accent. PAX’s “Australian” accents turned out to sound more British than Australian.

    News

    ‘The Burph’ convergence coming up on Monday, 0700 at the Chickamauga Dam day use area.

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      Love in the Time of Corona

      QIC: Goose

      Date: 5/23/2020

      Pax: Doodles, Back Pew, Moneyball, Skitch, Pink Panther.

      AO: Landfill

      Conditions: Overcast

      COP

      SSH x20

      3rd Grade Exercises x 10

      Willie Mays Hays x15

      Forward Fold OYO

      Cherry Pickers x10

      LBC x10

      SSH x20

      The Thang

      Run up sidewalk toward pavillion. 10 reps of any exercise at every light post

      Adora: 200 merkins and 200 SSH while partner runs up and down hill

      Lunge across field

      Bernie Sanders up hill and 10 merkins at the top x4

      Lunge back across field

      Circle of Mary

      Announcements

      The Murph on Monday at the Dame 0700!

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      Filthy 400

      QIC:  Mr. Clean

      Date: 05/14/2020

      PAX: Burrito, Hambone, Recycle, Pediasure, U-Haul, Pomade, Holy Kiss, Ashley Madison, FNG-Lady Gaga, Friar Tuck, Gusher, Glamper

      AO: Smackdown

      Conditions

      A slight chill.

      COP


      21’s SSH

      Shoulder Blaster 

      • BAC

      • Reverse BAC

      • MNC

      • Cherry Pickers

      • Overhead Claps

      • Seal Claps

      • Ray Lewis

      • Front Raises

      Forward Fold

      The Thang

      This is inspired by a workout done with my football players. Modify as necessary.
      Filthy 400

      Curls X50

      Merkins X50

      Bent Over Rows X50

      Squat Jumps X50

      BBSU X50

      Tricep Extensions X50

      Monkey Humpers X50

      Shoulder Press X50

      5 Burpees. Run a Lap. (Under 2 mins) Repeat 3 more times.

      COT

      Leadership, frankly, is easy to talk about. Many people have thoughts and perspectives about the topic. People make money speaking of the topic, but often times a certain element is missing.

      Sacrifice: leadership requires sacrifice. Plain and simple. Sacrifice family time for upward mobility in career. Sacrifice upward mobility in career for more family time. Sacrifice rest to gain more of both.

      Lest we forget that is the key element in any leadership discussion. So, what are you willing to ACTUALLY sacrifice to be a great leader.

      Moleskin

      I wanted to run more, so I just did less reps — Burrito

      Are those pull-up bars? THOSE ARE PULL-UP BARS! SCOTT, SMACKDOWN HAS PULL-UP BARS — Recycle, Hambone, and Mr. Clean

      News

      Memorial Day Murph. The Hot Dame at 0700.

      (Chickamauga Dam Day Use Area)

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        Focus and Awareness

        QIC:  Mr. Clean

        Date: 3/27/2020

        PAX: Back Pew, Band Camp, Blindside, Burrito, Cable Cutter, Chief, Dundee, Footloose, Geek Squad, Hambone, Hasbro, Mardi Gras, Milkman, MoneyBall, Mr. Met, Payload, Recycle, Roomba, She Shed, Snow Cream, U-Turn

        AO: Lions Den

        Conditions

        60’s. Light Drizzle.

        COP

        SSH – 15 IC

        Shoulder Blaster

        • BAC – 15 IC
        • Reverse BAC – 15 IC
        • MNC – 15 IC
        • Cherry Pickers – 15 IC
        • Seal Claps – 15 IC
        • Overhead Claps – 15 IC
        • Mike Tysons – 15 IC
        • Chinhooks – 15 IC
        • Front Raises – 15 IC
        • Overhead Press – 15 IC
        • Albatross – 15 IC
        • 45° Holds – 15 IC 

        Forward Fold – 15 IC

        Willie Mays Hays – 15 IC 

        The Thang

        Designed workout to continue attempts to honor social distancing. All rep counts have significance.

        Separation Stations

        Blindside Yells: “Activate Glutes” — 15 Monkey Humpers

        Burrito Yells: “Bring Sally Up” — 10 Jump Squats

        Geek Squad Yells: “Bust a Move” — 5 Half Burpees aka Squat Thrust

        MoneyBall Yells: “Hey Kool-Aid” — Jail Break to 3rd Light Pole on Hill

        Station 1                   

        Shoulder Press — 39               

        Close Grip Bent Over Rows — 42           

        Curls — 25                       

        Dips — 39                       

        Wide Merkins — 42                   

        Station 2

        Michael Phelps — 81

        Wide Grip Bent Over Rows — 42

        42’s Curls (14 Low Curls, 14 High Curls, & 14 Full Curls)

        Diamond Merkins — 25

        No Weight Flies — 81

        Station 3                   

        Coupon Swings — 39               

        Upright Rows — 42               

        Reverse/Overhand Curls — 25           

        Skull Crushers — 25                   

        Inchworm Merkins — 25                

        Station 4

        Alternating Shoulder Taps — 81

        One-Arm Lawnmowers — 42 (21 Each Arm)

        Hammer Curls — 25

        Close Grip Bench — 39

        Decline Merkins — 42

        COT

        15 in the warm-up for 15% of Americans battling mental illness.

        42 for the TN’s rank in providing care for YOUTH with mental illness.

        38 for TN’s overall rank in mental illness care.

        25 for Youth who did not receive any services

        Psalm 13:1-6

        1 How long, Lord? Will you forget me forever?

            How long will you hide your face from me?

        2 How long must I wrestle with my thoughts

            and day after day have sorrow in my heart?

            How long will my enemy triumph over me?

        3 Look on me and answer, Lord my God.

            Give light to my eyes, or I will sleep in death,

        4 and my enemy will say, “I have overcome him,”

            and my foes will rejoice when I fall.

        5 But I trust in your unfailing love;

            my heart rejoices in your salvation.

        6 I will sing the Lord’s praise,

            for he has been good to me.

        Luke 12:25 Who of you by worrying can add a single hour to your life?

        1 Peter 5:7 Cast all your anxiety upon the Lord because he cares for you.

        Ephesians 4:26 In your anger do not sin, do not let the sun set while you are angry. Do not let the devil get a foothold

        Revelation 3:20 Here I am! I stand at the door and knock. If anyone hears my voice and opens the door, I will come in and eat with that person, and they with me.

        NONE of the words I’ve read are new, BUT ALL the words I have read are TRUE! As you leave today take an awareness of the mental illness problem we face in our country, BUT DO NOT focus on these problems.  Turn YOUR focus to the passages I’ve read and the comfort we take in GOD.

        Moleskin

        22 HIM. Lion’s Den. Friday…..Too much to add

        News

        Memorial Day Convergence 0700 The Hot Dame

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          Why is it so hard to get young people up early?????

          QIC:  The Count (Respect Respect)

          Date: 06/12/2020

          PAX: (8 total PAX) Cliff Hanger, Hansen, Mug Shot, Pebbles, Sun Burn (Respect), Teflon, VSquared

          AO: BoneYard

          Conditions

          65 Degrees, still conditions.

          COP

          Warm Up consisted of Mosey to car to grab coupons and then to exercise equipment stations….about 90 Seconds!

          THANG

          Goal is to do AMRAP in the 12 min time frame. Important to focus on form. Where ever possible use coupon, even when not indicated, (Lunges, LBC’s, Tricep Ext, Squats, Overhead Press, Alt Lateral lunges, Bicep Curls). In stead of the 1 min rest, all PAX will run lap around the park (about 1/4 mile).

          COT

          BALL OF MAN: Shared my thoughts about COVID-19, Civic Unrest, and importance of F3 Nation sticking to our Credo and beliefs. Prays to F3 Nation, our country, and those lead.

          Moleskin

          Only funny comment was when Mug Shot wanted to tell The Count how to set his timer! Really…I’m a savant with electronics as we all know!!!! LMAO….

          News

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

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            AMRAP’n at RidgeCut

            QIC:  Fissure

            Date: 05/20/2020

            PAX: Sparky, Home Alone, Oiler, Early Bird, Tinkle, Lanyard, The Count, Jazzy Jag, Swingset, Oil Can, Skitch

            AO: RidgeCut

            Conditions

            Low 60’s. Rain held off for us.

            COP

            SSH, WMH, SSH, Cotton pickers, slow count merkins, squats, reverse lunges, SSH

            The Thang

            AMRAP (with good form!) of the following circuit

            all reps x 12:

            Power Merkins (hands leave the ground at extension)

            Atomic Merkins (Merkin with ab thruster, like the bottom of a burpee but you don’t stand up)

            Reverse Lunges (1 side=1 rep)

            Squats

            Elbows to Knees (like reverse crunch, but make sure arms go back during extension and bring both elbows to knees for contraction)

            Crab Cakes (in crab position, right hand to left foot and switch. 1 side=1 rep)

            Smurf Jacks

            Run approximately 400 meters around the parking lot islands

            RnR until 610. 0610-0615

            Mary – Imperial Walkers x 120 (1=1), V-ups x 20, Imperial Walkers x 60

            COT

            Have workout/word, will travel. So yea, the workout and word were similar at RidgeCut but none of the same guys.

            What keeps you coming to F3? Fitness is seen as “me time” for a lot of men our age. Nothing wrong with some me time. Me time is healthy, but you show up to this leadership group disguised as a workout group and wait what IT’S NOW ABOUT YOU everyone is preaching! It’s about the next guy. Before you know it you’re getting a lot out of F3 because you’re putting a lot in leading workouts and caring about these guys.

            Hard committing is great and a lot of guys use it to get their butt’s out of the fartsack. Some guys in the group spoke of a next level; a standing commit. Building credibility might just be the name of the game.

            Moleskin

            Not a lot of chatter as the workout forced distancing. AMRAP, baby!

            News

            Memorial Day – BURPH – 0700 at Hot Dam

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              Anvil Vibes

              QIC:  Fissure

              Date: 05/18/2020

              PAX: Escobar, John Doe, Threeskin

              AO: Anvil

              Conditions

              Starting to see some humid mornings. Rain held off for us but track was wet.

              COP

              WMH, SSH, Cotton pickers, slow count merkins, squats, reverse lunges

              The Thang

              AMRAP (with good form!) of the following circuit

              all reps x 12:

              Power Merkins (hands leave the ground at extension)

              Atomic Merkins (Merkin with ab thruster, like the bottom of a burpee but you don’t stand up)

              Reverse Lunges (1 side=1 rep)

              Squats

              Elbows to Knees (like reverse crunch, but make sure arms go back during extension and bring both elbows to knees for contraction)

              Crab Cakes (in crab position, right hand to left foot and switch. 1 side=1 rep)

              Smurf Jacks

              Run 400 meters.

              RnR until 610. 0610-0615

              Mary – Imperial Walkers x 120 (1=1), V-ups x 20

              COT

              What keeps you coming to F3? Fitness is seen as “me time” for a lot of men our age. Nothing wrong with some me time. Me time is healthy, but you show up to this leadership group disguised as a workout group and wait what IT’S NOW ABOUT YOU everyone is preaching! It’s about the next guy. Before you know it you’re getting a lot out of F3 because you’re putting a lot in leading workouts and caring about these guys.

              Hard committing is great and a lot of guys use it to get their butt’s out of the fartsack. Some guys in the group spoke of a next level; a standing commit. Building credibility might just be the name of the game.

              Moleskin

              Anvil’s first workout post rona shutdown
              Threeskin finished a full circuit more than the next guy
              Anvil needs a flag

              News

              Memorial Day – BURPH – 0700 at Hot Dam

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                Adventures with Goose at Hill City

                QIC: Goose

                Date: 5/21/2020

                PAX: Skitch, Sunshine, Candu, She-Shed, Sparky, Home Alone, Pink Panther, Doodles, FNG-Cover Up, Deerjack, Doodles

                Conditions:

                Perfect, great sunrise

                COP

                SSH x20

                3rd Grade exercise x15

                Windmills x10

                Toe Taps x10

                Forward fold OYO

                SSH x20

                The Thang

                Mosey to track around field at Coolidge Park. 100 squats, and 100 merkins. Pax has to run a lap before they start a set, and exercises can only be done in sets of 25.

                Jailbreaks and Lunges to end workout.