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Circuit Training @ Beast Ridge

QIC:  Coldplay

Date: 06/15/2020

PAX: WreckedEm, Slim Shady, Snow Patrol, Toe Jelly, Swingset, Lockjaw, Fastlane, Early Bird, Best in Show, Mayhem, Doodles, Purple Rain, Ramrod, Rollback

AO: Beast Ridge

Conditions

Mid-Sixties, low humidity, couldn’t ask for better beatdown weather

COP

A mixture of SSH, Arm circles, reverse arm circles, seal claps, moroccan nightclub, Chinooks, hallelujahs, and capped it off with a single burpee (out of spite).

The Thang

The PAX took the long route to the soccer field and prepared for some circuit training. The workout consisted of 30 seconds of exercise followed by a 10 second rest in between each exercise.

CIRCUIT 1:

  • Merkins
  • Flutter Kicks
  • Air Squats
  • Dive Bombers
  • Freddie Mercury
  • Lunges
  • Shoulder Touches
  • Windwills
  • Reverse Lunge
  • High Plank
  • Little Baby Crunches
  • Smurf Jacks

The PAX ran a lap and then completed a round of “Bring Sally up, Bring Sally Down”. Followed by…

CIRCUIT 2:

  • Merkins
  • Mountain Climbers
  • High Knees
  • Shoulder Touches
  • Imperial Walkers
  • Air Squats
  • Hold High Plank
  • Diver Bombers
  • American Hammer
  • Hold Al Gore
  • Hold Low Plank
  • 100s

The Pax ran another lap. Then conducted 6 minutes of Mary, Pax led.

COT

QIC mentioned that consistent attendance is key to the F3 growth we are enjoying. Come back, come often, reach out to a PAX you haven’t seen in a while.

Moleskin

Purple rain is unstoppable and ended our workout by suggesting 10 burpees. The PAX begrudgingly complied.

News

Please consider participating in the 3rd F with Cubbys BBQ on Tuesdays, Convergence on July 4th at the Battlefield

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    Million Burpee Challenge + Millipede = The MilliBurpeed

    QIC:  Skitch

    Date: 06/13/2020

    PAX: Nemo, Ole Mess, Iron Butt, Back Pew, Rocketman, Al Borland (Orlando), Free Candy, U-turn, Fabio, Candu, Pink Panther, White Glove, Twitch, Coverup, Flop, Money Ball, Fissure

    AO: The Landfill

    Conditions

    No gloom, no rain, cooler than normal, but wet shirts by the end.

    COP

    SSH x 40 IC, Forward Fold, Imperial Walkers, Smurf Jacks, LBAC’s, Morrocan Night Club, Cherry Pickers.

    The Thang

    Thang One: Jonas Lunges
    PAX begins lunging as a group. Whenever you become the 6, you mosey to the front of the PAX and then resume lunging. PAX lunged and moseyed all the way down to the lower gate.

    Thang Two: The MilliBurpeed
    Each PAX does 5 burpees on a sidewalk square all lined up, then moseys to the front of the line of PAX and does 5 burpees in whatever sidewalk square is immediately ahead of the PAX first in line doing burpees. All the way up the sidewalk. 401+ sidewalk squares completed. 2005+ burpees completed by PAX.

    Thang Three: The Big Thank You x 4
    Mosey around and past the little thank you hill and down to the base of the Big Thank You. Bernie Sanders up, Big Boy Situps until 6, mosey down. Rinse and repeat. Bernie Sanders and/or Bear Crawl up, Big Boy Situps until 6, mosey down. Jail break up, Big Boy Situps until 6, mosey down. Jail break across field to start. Low plank until time.

    COT

    Unity is based on trust. You don’t need to understand the other person’s position fully in order to be united with them. Don’t assume you know what the other is going to say; listen. Assume that what the other is saying is true and that there are no hidden messages. Unity is a reality & unity is something to work on and uphold. Excerpts taken from Wim Codington’s book United We Stand.
    BALL OF MAN: we took and knee and prayed.

    Moleskin

    Q was saved by a few well-timed 10-counts as he heard muttered threats of mutiny during the MilliBurpeed. PAX completed 0.2% of the Million burpee challenge. All before breakfast. Jonas Lunges are named after Skitch’s many-times-great-grandfather Jonas Cattell who was the “Paul Revere on foot” who saved American troops in a NJ town during the Revolutionary War by running 10 miles through the woods to warn them of a surprise British attack. Jonas was half Leni Lenape (Delaware) Indian, and Jonas Lunges are like half an Indian Run, just a lot harder, a bit slower and the PAX stay together. More info on Jonas here: https://www.haddonfield.njdar.org/jonas_cattell.html

    News

    July 4 convergence at the Battlefield AO.

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      Runnin Down a Dream

      QIC:  GeekSquad

      Date: 06/13/2020

      PAX: Hambone, Hasbro; Pound Dog,

      Recycle And Afterbirth

      AO: The Reformation

      Conditions

      lower Humidity!!! Temps in upper 60s

      COP

      SSH x 20

      Abe be godas x 10

      Willie Mayes Hayes x 10

      Third Grade Exercises x 10

      SSH x 20

      Imperial Walkers x 10

      Cotton Eyed Joes x 10

      Butt Kickers x 15

      SSH x 10

      Seal Claps x 10

      Overhead Seal Claps x 10

      Michael Phelps x 10

      Moroccan Night Clubs x 10

      Forward Arm Circles x 10

      Reverse Arm circles x 10

      Mosey to bottom of Holy Hill and then run to top!

      The Thang

      (2 rounds) Indian Run format with an empty parking space in between as stations. Back person does 10 burpees and then runs to the front. While he is doing burpees rest of PaX does following:

      1 – squats

      2-  merkins

      3 – flutter kicks

      4-  monkey humpers

      5 – alt shoulder taps

      6 – Freddy Mercury’s

      7 – plank

      8 – lunges

      9 – LBCs

      10 -Peter Parker’s

      11 – reverse lunges

      12 – Rocky IVs

      13 – mountain climbers

      14 – Al Gores

      15 – pretzels

      16 – Supermans

      17 – big boys

      18 – wide merkins

      then take a lap around the church

      360 burpees completed by the 6 PAX.

       

      Marys to finish it out where we started.

      Heel touches x 16

      Pickle Pounders x 16

      Pickle Pointers x 16

      American Hammers till time ran out. X 4

       

      COT

      During this time in our world with COVID-19 and social injustice, I challenged the PAX to practicing the art of listening for understanding not just to respond. Best thing you can do right now is to be a good listener. Being a good listener shows others respect and helps them feel cared about and valued.

      The same is true in our relationship with Jesus. Psalm 46:10, instructs us to “Be still and know that I am God.”  Be still and listen to God for understanding!

      News

      2.0 Day interest?

      July 4th Convergence – Sat July 4th 0700 @ Battlefield

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        BearCrawl-Burpee-BigBoy-Broad Jumps

        QIC:  Skitch

        Date: 06/11/2020

        PAX: Back Pew, Money Ball, Candu, Flop, Doodles, Sunshine, Ohms, Chief, Pebbles, Hansen, Blindside, Coverup, Cowbell, Red Tees

        AO: Hill City

        Conditions

        Cooler than summer.

        COP

        SSH x 40 IC, Forward Fold, Willie Mays Hays, Calf Stretch, Imperial Walkers

        The Thang

        Mosey to first field and line up toward the field
        Bear Crawl-Burpee-Big Boy-Broad Jumps

        PAX Bear Crawl in cadence to Q’s count to 10, then 20 burpees on your own, then 30ish big boy situps until Q calls halt/recover, then 40ish broad jumps. First field completed, rinse and repeat across the circle field toward the coupon collection at the base of the Great Hall.

        Select coupon(s) and alternate between lunging and mosey with coupon(s) until reach the bottom of Mt. Midoriyama by way of the dip circle where dips were done in cadence.

        10 burpees, Bernie up Mt. Midoriyama, mosey down, big boy situps until 6. 10 burpees, bear crawl up Mt. Midoriyama, mosey down, big boy situps until 6. 10 burpees, backwards bear crawl 1/3 way up Mt. Midoriyama, mosey down, big boy situps until 6.

        Pick up coupons and mosey back to return coupons. Mosey sans coupons to side of first field. Line up and lunge to parking lot. Time.

        COT

        Psalm 84. Q shared and meditated on the psalm and expressed how much he longed to get back together with others in house of worship.
        BALL OF MAN: Took a knee and prayed it out.

        Moleskin

        40ish broad jumps in a row is a lot. 20 burpees in a row is a lot. It’s easy to run without a coupon. Thankful for the community of F3. Still missing gathering for worship. It was great to have Cowbell and Hansen back with us. Red Tees was in town. We maxed out Longhorns.

        News

        July 4 convergence at new Battlefield AO in Ft. Oglethorpe.

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          Blimp Bricks & Merkin Mortar

          QIC:  threeskin

          Date: 06/12/2020

          PAX: Butter Face, Corndog, Coldplay, Clothespin, Furley, Mr May, Mayhem

          AO: Parliament

          Conditions

          Nice+

          COP

          Good Mornings
          SSHs
          Seal claps
          SSHs
          Baby Arm Circles
          SSHs
          Military Press
          SSHs
          Arm circles of a baby
          SSHs
          Imperial Walkers
          SSHs
          Willie Mays Hays
          SSHs
          Mixed in some Burpees for good measure.

          The Thang

          Blimp Bricks & Mtn Merkin Morter (136 total Merkins)

          Building Exercises: start with first line, add a line every set.
          2 Burpee – Run across the field – 2 Merkins
          4 Lunges – Run across the field – 4 Merkins
          6 Imperial Walkers – Run across the field – 6 Merkins
          8 Merkins – Run across the field – 8 Merkins
          10 Plank Jacks – Run across the field – 10 Merkins
          12 SSHs – Run across the field – 12 Merkins

          – Chose Curl or Big Boy Sit Ups at the end of the set before walking back.

          COT

          Counted and Named

          Building Blocks of Life – These are the relationships that we make out here.  We come here for a workout and we leave with friends.  This makes our lives more rich and gives it purpose.  Part of F3 is practicing the three Fs in harmony.  Reach out, make the connection and help each other maximize the potential.  I can’t wait for you all to see the day when you are coming out here for someone else.

          • Are free of charge
          • Are open to all men
          • Are held outdoors, rain or shine, heat or cold
          • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
          • End with a Circle of Trust

          Moleskin

          Mayhem was sad because no one could M-C. He also likes to disclaim the mission instead of proclaim it. hahahah!
          Apparently when clothespin eats, it sounds like hog slop, is he a razorback in disguise?
          Corndog wanted more merkins and 10 counts so he got them.

          News

          7/4 convergence at battlefield!

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            El Chapo Rumble in the Jungle 6-11-20

            QIC:  EL Chapo AKA Guy LaDouche 

            Date: 6/11/20

            AX: Clothespin, 9Volt, Coldplay, John Doe , Schnitzel

            AO: The Battery

            Conditions

            Cool breezes – Coldplay

            COP

            easy runner stretches, WMH, Toe Merkins, Third grade exercise, on the six touch toes

            The Thang

            1 mile light mosey on the greenway, stop every quarter mile, 10 merkin, 20 big boy sit ups, 30 squats. on the hunt for rabbit, birds, squirrels , groundhog or unicorn…. Only saw one rabbit….. 10 burpees per rabbit . Finally found a unicorn in a sombrero at the upper playground.
            Burpee Apocalypse at the Unicorn Hideaway!

            390 total Burpees!

            Back to the upper

            COT


            The world is changed by your example, not your opinion.

            Moleskin

            I just knew there would be a unicorn somewhere along this path. – Clothespin

            News

            Dadderday 7/24

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              Building Up

              QIC:  Skitch

              Date: 06/03/2020

              PAX: Swingset, Early Bird, Iron Butt, Dolly, Tinkle, Free Candy

              AO: Ridgecut

              Conditions

              Gloomy at start, not at finish.

              COP

              SSH’s and other standards

              The Thangs

              Mosey to Front Lot 1st Island
              1st Thang: While Q considers how not to complicate the exercise, he calls early audible of 10 burpees OYO while he thinks. Then PAX split into 2 teams and each team does 10 reps of any exercise of choice in each parking space (or 5 burpees) and next PAX does same thing in next unoccupied parking space until each team works their way down the parking lot to the 2nd Island.

              2nd Thang: Mosey to wall. Wall sits until pain, with varieties thereof.

              3rd Thang: Mosey to base of hill. Pair off and 1 pair runs up the hill while the other 2 pairs do merkins. Pair 2 runs up when Pair 1 reaches top. Pair 3 runs up when Pair 1 returns. Rinse and repeat with big boy sit ups replacing merkins.

              4th Thang: Run to the top together. Lunge a long long way to start.

              COT

              We did a lot of 13 and 37 rep sets. Both are odd but when added together are a beautiful 50. My son turned 13 yesterday. I am 37. We had a long talk yesterday about speaking the truth in love and building others up according to their needs that it may benefit those who listen. It wasn’t an easy talk and it was a lot longer than I planned. Consequently, I ran out of time to prepare the workout like I had planned. As it turned out, I was preparing for the COT without knowing it. Speaking the truth in love and building other up according to their needs with our words is essential as we navigate these very unusual times.
              BALL OF MAN: We took a knee and prayed.

              Moleskin

              The early audible caused a bit of confusion, but the PAX were gracious with the Q. Free Candy was trying to work out the 13 and 37 combos. The flag was from Hill City, but I don’t think anyone noticed in the Gloom. The coffeeteria in the parking lot after the workout didn’t require coffee but was super sweet and we were applying the COT straightaway – Ridgecut excels at building others up with words – good 2nd F modeled.

              News

              Jazzy Jag was out of town.

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                Lovable Landfill ‘Levens

                QIC:  Fissure

                Date: 06/06/2020

                PAX: U-turn, Care Bear, Moneyball, Skitch, Flute, Rocketman, Venus, Sunburn, Back Pew, Omaha, Fabio, Coverup, Fly By, Pink Panther, Iron Butt, Whittler, She Shed, FNG-White Glove, FNG-Speedo

                AO: The Landfill

                Conditions

                Mild and humid

                COP

                Mosey’d from pavilion down the path to the middle lot, circled up
                All exercises IC x 11
                SSH, High knees, low knees, SSH, WMH, Fwd Fold, SSH, Slerkins, Slow n low squats, SSH
                Mosey up the Big Thank You to upper field

                The Thang

                11’s
                Starting at the tree lined end of the upper field pax faced a 120 yard rectangle with cones placed at either end and at the 60 yard halfway mark
                1 burpee, run to 60 yard line, 11 big boi situps, run 60 more yards
                10 burpees, run back to 60 yard line, 11 V-ups, run 60 yards to the start for 2 burpees
                Rinse and repeat as the burpees ascend to 10 at the start each round and descend to 1 at the opposite end of the field.
                110 total burpees, 110 total big boi situps, 110 total v-ups

                As pax finished they grabbed a coupon/Dwayne and began another circuit of 11’s
                This time they started at the bottom of the hill by the pavilion with 1 merkin on coupon
                Carried coupon up the hill for 10 squats with coupon
                Back down the hill for 2 merkins and so on
                55 merkins on coupon, 55 squats with coupon

                As pax finished the second 11’s they ran up and down The Big Thank You hill.

                As the last pax finished the first 11’s we circled up for wheel o’ Jump squats while everyone held Al Gore for their turn. 4 minutes later we finished.

                COT

                We don’t have to agree on anything to be kind to one another.
                Toby Mac

                Moneyball sent those wise words this week. Gut check!

                Moleskin

                Venus and Flute made it all the way to running The Big Thank You hill a couple times at the end. Studs.

                We set a goal of 20 and reached it. Moneyball and Back Pew headlockin’ like beasts.

                News

                No Landfill 7/4/20 – Converge at Battlefield 0700

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                  Just a Mosey Around the Park

                  QIC:  Sidekick

                  Date: 06/10/2020

                  PAX: Jazzy Jag, Woodchuck, Lockjaw, Swingset, Lanyard, The Count, Mugshot, Evita

                  AO: Ridgecut

                  Conditions

                  75 degrees and officially 196% humidity. The rain actually defied gravity and was suspended in mid air

                  COP

                  SSH ICX20; Forward Fold ICX10; 3rd Grade exercises ICX12; Willie Mays Hays ICX12; Seal Claps – Overhead Claps – Morrocan Night Club all ICX12; Super mans, nuetral, left and right; swims; recover, slow squats ICX15

                  Mosey to the bottom of cock hill

                  The Thang

                  Mosey Around the Park

                  Set up 7 stations that create the largest lap possible around the BX. Stations are

                  1. 20 Mercans
                  2. 20 LBC
                  3. 25 Block Curls
                  4. 15 Pickle Pounders
                  5. 15 Imperial Squats
                  6. 20 Monkey Humpers
                  7. 10 Burpees

                  The circuit:

                  bear Crawl up the hill to Station 1. Do the Mercans. Mosey the entire lap.

                  bear Crawl up the hill to Station 1. Do the Mercans. Mosey to Station 2. Do the LBC. Mosey the rest of the lap

                  bear Crawl up the hill to Station 1. Do the Mercans. Mosey to Station 2. Do the LBC. Mosey to Station 3. Do the block Curls. Mosey the rest of the lap

                  Repeat adding the next station until you complete all 7 stations in 1 lap.

                  COT

                  Another AO to hear about self introspection. Challenge yourself on your beliefs and affirm your position.

                  Moleskin

                  Nobody finished the circuit. Jazzy and i came close, but no dice.

                  The Count and Mugshot got lost on their ruck so missed most of the warm up. They then proceeded to get lost in the Parking lot between station 4 and 5. Someone get this man a Jitterbug GPS.

                  News

                  2 new AOs launching soon in Ooltewah and Hixson. Get out there and check em out

                  July 4th Convergence at the Battlefield. Details to come but 7 AM Start.

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                    #Smackdown AMRAP’n

                    QIC:  Recycle

                    Date: 06/09/2020

                    PAX: Prosciutto, Hambone, Afterbirth, Bumblebee, Pomade, Laces Out (RESPECT), The Count (RESPECT RESPECT), Holy Kiss, Red Raider, Truck Stop, Pediasure, Pound Dog

                    AO: Smackdown

                    Conditions

                    72 degrees, little foggy, light drizzle but not enough to keep Pomade at home

                    COP

                    1 Lap Mosey
                    SSH x15 IC
                    FF x10 IC
                    WMH x10 IC
                    TGE x10 IC
                    LBAC x10 IC
                    Rev x10 IC
                    OC x10 IC
                    SSH x15 IC

                    The Thang

                    PAX count off into three groups

                    Three stations: East goalpost, moseyers (those who mosey? those doing the moseying?), and West goalpost

                    PAX AMRAP three rounds of CPRs at East goalpost and three rounds of manmaker merkins at West goalpost with a nice 120 yard coupon mosey in between. Flapjack when moseyers reach your station.

                    Next three rounds, PAX AMRAP 8 count bodybuilders at East goalpost and Lion Kings at West goalpost. Flapjacking again with those doing the moseying.

                    Mary:
                    Hello Dollys x10 IC
                    Flutter kicks x10 IC
                    Rocky IVs x10 IC
                    Sweat Angels x10 IC
                    Freddie Mercurys x10 IC
                    LBCs x15 OYO

                    TIME

                    COT

                    QIC shared F3 Nation’s “statement” that was released this past weekend.

                    Highlights: F3 has 5 core principles; the 2nd is F3 workouts are open to ALL men. We are not virtue signalers, we are DOERS. HIMs have a great opportunity in our society’s current leadership famine to step up by showing grace, mercy and love to others regardless if they share your same beliefs or not.

                    Be a uniter!

                    Moleskin

                    Playlist: Stone Temple Pilots, Stereo MCs, Warren G, Alice In Chains, Eve 6, Black Crowes (just like 1994)

                    The mumble chatter started strong even with Burrito absent, but died out about halfway through The Thang. It was replaced with grunts and plenty of pain noises.

                    Red Raider looks majestic sprinting with a coupon!

                    News

                    TWO #smackdown VQs next week! Hambone on Tuesday 6/16 and Pediasure on Thursday 6/18. Get those HCs in now!

                    July 4th Convergence at the #battlefield AO. 0700.

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