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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!
 
 

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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

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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”
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07/06/2017 Backblast

-When; 07/06/17
-Where; Hill City / Chattanooga, TN
-QIC; Delta
-The PAX; Ohms, Angus, Laces Out (Respect), Schnitzel, Sling, Pumpkin, Devo (all the way from outside of Charlotte, NC)
Welcome / Disclaimer
+Every time we see JOGGERS; we all stop and do 20 BBSU
The Warm-Up
Side Straddle Hop (SSH) / IC x 15
Mtn Climbers / IC x 15
High Knees / IC x 15
Wide High Knees / IC x 15
SSH / IC x 15
*We spotted some joggers and dropped and pounded out 20 BBSU
Baby Arm Circles (Forward and backwards) / IC x 10
Moroccan Night Club / IC x 15
Circle Burp—The PAX jogged in place and one by one each member of the PAX, after a random period of time, shouted out “Drop” which told the PAX that they should drop to the ground and do a burpee. The PAX continued this sequence for two go-rounds around the circle.
*We spotted another group of joggers and dropped once again and pounded out 20 more BBSU
Rocky Balboa (Alternating toe-taps on the curb) / IC x 20
The Main Thang;
The PAX took a li’l mosey to the river walk where we partook in what F3 calls “Hindenburg BLIMPS”
We set running along the river walk and every 3 light poles, we stopped to perform the following exercises:
1st stop: 10 Burpees
2nd stop: 20 Lunges
3rd stop: 30 Imperial Walkers
4th stop: 40 Merkins
5th stop: 50 Plank Jacks
6th stop: 60 Squats
It would be safe to say that we needed a li’l 10 count…as we caught our breath AND since we live in a democratic society, I asked the PAX to vote on what we should do next…The choices were another round of Hindenburg BLIMPS of plan B. They chose plan B so we took a li’l mosey towards where the Swamp Thing Lives. As we mosey’ed that way, Angus mentioned that our nomad Devo from outside of Charlotte really needs to experience our Mt. Madoryima…SO, I called an audible and rolled with plan C.
Plan C took us to the base of Mt. Madoryima where we took part in Jacobs Ladder
-For Jacobs Ladder, we started with 1 Burpee, then headed up the Mtn…at the bottom, we did 2 burpees and then headed back up the Mtn…We continued this rhythm until we got to 7 burpees and 7 times up the Mtn.
6MOM
*We spotted another group of joggers and dropped once again and pounded out 20 more BBSU
Captain Thor // 1 BBSU followed by 4 American Hammers, 2 BBSU followed by 8 American Hammers…all the way up to 10 BBSU and 40 American Hammers
COUNTORAMA
NAMORAMA
Word of the Day // Jesus, as busy as He was, did not miss the individuals over the crowds. He walked slowly through His days and never missed an opportunity to love, serve, bless, care for those His Father has placed in His life. Acts 17:26 says that God has placed us where we when we are for a reason…pat of that reason is for us to practice PRESENCE. To walk slowly through our days, like Jesus, looking for opportunities to care for, serve, love and bless those around us.
Prayer Requests
-Angus & Leg day’s wives are pregnant
-Laces Out // Meeting with Tammy who has just taken custody of her 2 year old grandson // Cousins battling cancer // Cousin’s niece heart problems
-Ohms // House hunting // Friend having an appendectomy
-Pumpkin // Mission trip to St. Louis
-Sling // Meeting with Music Group—open doors to share the Great News of Jesus

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Democracy

The Scene: High 60’s and beautiful…the rain help off until we circled up for prayer…We had a sleeper at the Love Shack, so to honor Him, we mosey’ed a little ways down the street where we began the workout with a 10 burpee penalty because the flag had not yet arrived–BUT it did make it eventually…But not before we had to pound out 10 burpees to start the morning.
Welcome / Disclaimer
+Every time we see JOGGERS; we all stop and do 20 BBSU
The Warm-Up
Side Straddle Hop (SSH) / IC x 15
Mtn Climbers / IC x 15
High Knees / IC x 15
Wide High Knees / IC x 15
SSH / IC x 15
*We spotted some joggers and dropped and pounded out 20 BBSU
Baby Arm Circles (Forward and backwards) / IC x 10
Moroccan Night Club / IC x 15
Circle Burp—The PAX jogged in place and one by one each member of the PAX, after a random period of time, shouted out “Drop” which told the PAX that they should drop to the ground and do a burpee. The PAX continued this sequence for two go-rounds around the circle.
*We spotted another group of joggers and dropped once again and pounded out 20 more BBSU
Rocky Balboa (Alternating toe-taps on the curb) / IC x 20
The Main Thang;
The PAX took a li’l mosey to the river walk where we partook in what F3 calls “Hindenburg BLIMPS”
We set running along the river walk and every 3 light poles, we stopped to perform the following exercises:
1st stop: 10 Burpees
2nd stop: 20 Lunges
3rd stop: 30 Imperial Walkers
4th stop: 40 Merkins
5th stop: 50 Plank Jacks
6th stop: 60 Squats
It would be safe to say that we needed a li’l 10 count…as we caught our breath AND since we live in a democratic society, I asked the PAX to vote on what we should do next…The choices were another round of Hindenburg BLIMPS of plan B. They chose plan B so we took a li’l mosey towards where the Swamp Thing Lives. As we mosey’ed that way, Angus mentioned that our nomad Devo from outside of Charlotte really needs to experience our Mt. Madoryima…SO, I called an audible and rolled with plan C.
Plan C took us to the base of Mt. Madoryima where we took part in Jacobs Ladder
-For Jacobs Ladder, we started with 1 Burpee, then headed up the Mtn…at the bottom, we did 2 burpees and then headed back up the Mtn…We continued this rhythm until we got to 7 burpees and 7 times up the Mtn.
6MOM
*We spotted another group of joggers and dropped once again and pounded out 20 more BBSU
Captain Thor // 1 BBSU followed by 4 American Hammers, 2 BBSU followed by 8 American Hammers…all the way up to 10 BBSU and 40 American Hammers
COUNTORAMA

NAMORAMA
Word of the Day // Jesus, as busy as He was, did not miss the individuals over the crowds. He walked slowly through His days and never missed an opportunity to love, serve, bless, care for those His Father has placed in His life. Acts 17:26 says that God has placed us where we when we are for a reason…pat of that reason is for us to practice PRESENCE. To walk slowly through our days, like Jesus, looking for opportunities to care for, serve, love and bless those around us.
Prayer Requests
-Angus & Leg day’s wives are pregnant
-Laces Out // Meeting with Tammy who has just taken custody of her 2 year old grandson // Cousins battling cancer // Cousin’s niece heart problems
-Ohms // House hunting // Friend having an appendectomy
-Pumpkin // Mission trip to St. Louis
-Sling // Meeting with Music Group—open doors to share the Great News of Jesus

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BOTTLE ROCKET BEATDOWN

– Where: Hill City, Chattanooga, TN
– When: 07/04/2017
– QIC: Angus, Ohms, Delta, Steam Engine
– The PAX: Early Bird, Laces Out (RESPECT), Rainman, Mr. Clean, Pumpkin, Chief, Devo (Nomad), Mudslide, Banjo, Burner, Sparkles, Schnitzel
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”

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A Morning Full of FNG’s



The Scene: Mid-60s and beautiful in the Hill City where 11 men, which included 4 FNG’s, engaged in the morning activities to sharpen one another.
Welcome and disclaimer were administered and we mosey’ed to the great hall for a little warm-up action. As we mosey’ed, the PAX was told that anytime and every time we see joggers, we will stop what we are doing and perform Pickle Pounders / IC x 15.
The Warm Up
Side straddle hop / IC x 15
Mtn Climbers / IC x 15
Imperial Walkers / IC x 15
SSH / IC x 15
Lunges / 10 each leg
Dot Drills / 20 on your own followed by 10 on each leg
SSH / IC x 15
Baby Arm Circles (forward / backwards) / IC x 15
Squat Chinooks / IC x 15
The Thang:
We partnered up for a li’l Dora 1-2-3 action. Our goals; 100 Merkins, 200 BBSU, 300 Squats
One of the partners began executing Merkins while the other partnered bear crawled 1.5 light poles and back which almost killed us. Once the partner got back from the bear crawl, they picked up where the other partner stopped. Continued this pattern until we accomplished all the reps and all the exercises.
During the Dora, we spotted some joggers so we all stopped for some bonus Pickle Pounders (IC / x 15).
We then took a small mosey to the top of the stairs where we all did 15 Dips followed by 5 Burpees…repeated 3 times.
Before we circled up for 6MOM, we Burnie Sanders-ed up Mt. Madoryima
6MOM
Flutter Kicks / IC x 15
+Saw some joggers and had to do a little bonus Pickle Pounders
American Hammer (Demonstrated and led by Angus) / IC x 15
LBC’s (Demonstrated and led by Ohms) / IC x 15
Countoroma
Namoroma // We had 4 FNG’s—how sweet is that. We bestowed the onto them the names: Snitzel, Leg Day, Noodle and Five-O!
Word of the Day // In thinking about Cheech and the legacy that he left behind, I started to think about the legacy I am going to leave behind. So I asked the guys to think about what they want to be said of them at their funeral…and with that in mind, I asked them to think about what they are going to do from this day until that day to ensure that that is going to be said of them.
Prayer Requests:
Laces Out / Cousin battling cancer, Cousin’s niece recovering from open heart surgery
Angus & Leg Day / Wives are pregnant
Gus / Transition to Memphis
Prosciutto / Tap recovering

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Shenanigans

Brief disclaimer was given to the FNG the usual we will carry you if you are injured and we are not responsible if you do get hurt.
Warm Up: (Some chatter about not many fans of the 15 burpees as a warm up)
Side Straddle Hop 15 IC
Cotton Picker 15 IC
Alternating Toe Touches 15 IC
Mountain Climbers 20 IC (Yah forgot I was suppose to stop at 15 so just kept going to 20)
Peter Parkers 15 IC
The Thang:
Mosey to where the swamp thing lives:
Box Jump to the top followed by 10 burpees rinse & repeat 4x.
Mosey to Great Hall:
Wall Sits w/ Muhammad Ali 15 IC
Wall Sits w/ Joe Frazier 15 IC
Wall Sits w/ Push Press 15 IC
Mosey to fields:
3 sprints cone & back
3 Bernie Sanders cone & back
3 Duck walks cone & back
3 One leg hop cone & alternate leg back
1 front roll to cone & mosey back to starting line
Head to Love Shack. Not enough time for Mary but enjoyed watching full grown mean roll around in the grass.
Count Off
Nameorama
WOD: Hebrews: 10:25 “Let us not neglect our meeting together, as some people do, but encourage one another, especially now that the day of his return is drawing near”
I enjoy waking up early in the morning just to post with you men. I enjoy coming because you push me to be better. Better in my fitness, life, & in my faith. It is so easy to just go through the motions but we don’t we go the extra mile and invest in each others lives. I picked this scripture to encourage you men to make the most of our workouts and 2nd F events. We all have busy lives but we some how find time to spend time with each other and encourage one another.  Keep up the great work in Chattanooga and I will see you next time I’m down there.

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06/29/2017 Backblast

-Where: Hill City, Chattanooga, TN
-When: 6/29/17
-QIC: Delta
-The PAX: Laces Out (Respect), Angus, Ohms, Chucky, Banjo, Stairmaster, AND welcome FNG’s: Schnitzel, Noodle, 5-0, Leg Day

The Scene: Mid-60s and beautiful in the Hill City where 11 men, which included 4 FNG’s, engaged in the morning activities to sharpen one another.
Welcome and disclaimer were administered and we mosey’ed to the great hall for a little warm-up action. As we mosey’ed, the PAX was told that anytime and every time we see joggers, we will stop what we are doing and perform Pickle Pounders / IC x 15.
The Warm Up
Side straddle hop / IC x 15
Mtn Climbers / IC x 15
Imperial Walkers / IC x 15
SSH / IC x 15
Lunges / 10 each leg
Dot Drills / 20 on your own followed by 10 on each leg
SSH / IC x 15
Baby Arm Circles (forward / backwards) / IC x 15
Squat Chinooks / IC x 15
The Thang:
We partnered up for a li’l Dora 1-2-3 action. Our goals; 100 Merkins, 200 BBSU, 300 Squats
One of the partners began executing Merkins while the other partnered bear crawled 1.5 light poles and back which almost killed us. Once the partner got back from the bear crawl, they picked up where the other partner stopped. Continued this pattern until we accomplished all the reps and all the exercises.
During the Dora, we spotted some joggers so we all stopped for some bonus Pickle Pounders (IC / x 15).
We then took a small mosey to the top of the stairs where we all did 15 Dips followed by 5 Burpees…repeated 3 times.
Before we circled up for 6MOM, we Burnie Sanders-ed up Mt. Madoryima
6MOM
Flutter Kicks / IC x 15
+Saw some joggers and had to do a little bonus Pickle Pounders
American Hammer (Demonstrated and led by Angus) / IC x 15
LBC’s (Demonstrated and led by Ohms) / IC x 15
Countoroma
Namoroma // We had 4 FNG’s—how sweet is that. We bestowed the onto them the names: Snitzel, Leg Day, Noodle and Five-O!
Word of the Day // In thinking about Cheech and the legacy that he left behind, I started to think about the legacy I am going to leave behind. So I asked the guys to think about what they want to be said of them at their funeral…and with that in mind, I asked them to think about what they are going to do from this day until that day to ensure that that is going to be said of them.
Prayer Requests:
Laces Out / Cousin battling cancer, Cousin’s niece recovering from open heart surgery
Angus & Leg Day / Wives are pregnant
Gus / Transition to Memphis
Prosciutto / Tap recovering
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Vegas Vacation

The Scene:
-High 60’s and a light sprinkle…the big stuff held off until we were getting into our cars to head home after a beat down.
-The PAX came out strong rocking the no-sleeves (Prosciutto even rocked a camo Dale Jr. no sleeves shirt—all that was missing was a mullet) in honor of Cheech from F3 Lexington who was hit by a car while running with his PAX the day before. Praying that God will work a miracle for him and his family…we are praying for you sir and the whole F3 Lexington community. #BandOfBrothers
Welcome and Disclaimer were dropped like a hot mic…
Pax took a li’l mosey to the parking lot near Coolidge Park for the warm-up:
Warm Up:
Side Straddle Hop / IC x 15
Mountain Climbers / IC x 15
High Knees / IC x 15
Wide High Knees / IC x 15 (For Gus!)
Side Straddle Hop / IC x 15
Baby Arm Circles (Forward & Backwards) / IC x 15
Moroccan Night Clubs (AKA, how white dudes dance in the club) / IC x 15
Squat Chinooks / IC x 15
Side Straddle Hop / IC x 15
We then set our legs on fire by lunging to almost the end of the parking lot and back…
We then took a li’l mosey back to the Love Shack
The Main Thang:
We were feeling a little inspired today, so we grabbed a deck of cards and assigned an exercise to each suit (Diamonds = Burpees, Hearts = Merkins, Spades = Squats, Clubs = Big Boy Sit Ups)…We then proceeded to flip the cards over one by one (each man taking a turn flipping over a card, calling out the exercise and leading the exercise)…If the card that was flipped was a 9 of Diamonds, that meant, we all had to complete 9 Burpees…if it was a 4 of Clubs, we all did 4 Big Boy Sit Ups…The Jack, Queen, King and Ace of each suit had us doing 11 of that exercise. There were 2 Jokers in the deck and when they got flipped over, we got a little reprieve in a 10 count. We repeated taking turns flipping cards over and executing the exercises until there were no more cards…
Thanks to Rainman and his math skills, we found out that when it was all said and done, we had done 98 reps of each exercise and when you multiply that by the 4 exercises we did, you get 392 total reps.
Other than the 2-10 counts, thanks to the Jokers, the only other break we got was due to the rule I enforced at the beginning which said: whenever a group of joggers ran by, the PAX will execute low plank for a IC 15 count.
6MOM:
Due to our trip to Vegas, where we pulled out the deck of cards, we were only left with time to do 1 exercise to set our abs on fire…So I handed the reigns to Ohms and he led us through some LBC’s (IC x 20)
Countorama
Namorama
We bestowed the name Sling to our FNG (Laces Out—RESPECT—gets the award for bringing FNG’s like its his job)…Sling came about become after pursing a girl for several months, she finally agreed to go on a date with him…On said date, he slammed her arm in the car door; breaking her arm! She then rocked a cast and a sling…
Word of the day: Active Participant // everything we are involved goes so much better when we actively engage and participate…Like my mom always said: You are either part of the problem or part of the solution.
Prayer:
Lexington: Cheech & Tap
Laces Out: Cousin battling cancer / niece–surgery
Angus” Wife’s pregnancy
Gus: Transition in Memphis
Snowflake: Summer camp & broken arm