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Dancing with Dora in the pale moonlight…

QIC: Best In Show
Date: 02/18/2019
PAX: Fastlane, Fissure, Peanuts, Threeskin, Whittler
AO: Beast Ridge

Conditions

40ish, full moon peeking from high cloud coverage, hurricane force winds. Beautiful morning

The Disclaimer

I am Best In Show, modify, free will, let’s get better!
This ain’t Twitter

COP

SSH 20
3rd grade ex 12
High Knees 12
SSH 20
Smashing Pumpkins (and the mumble chatter begins)
Fire Hydrants 10
SSH 20
Plank 12 count
Mtn Climber 12
Plank 12 count

The Thang

Mosey on over to the big parking lot where YHC had placed a stack of concrete blocks under the cover of darkness. Here we began the dance with that fickle lady Dora…..
Title of exercises or routine
First- Pax 1 takes control of the block and performed the following while Pax 2 ran a sprint down the lot and Bernie Sanders back then swapped up;
AMRAP
Curls
Merkins
Bench Press
OH press
Round 2- same as first except the runner carried the block while running and the other Pax did this;
AMRAP
Squats
Heel Raises
St Bernard Squats
Lunges
The mumble chatter was off the chart at this point  Dr Whittler and Threeskin discussed removing of masses and other gross medical stuff. Also the view of Fissures hernia surgery scar in the moonlight was quite magical, kudos to Whittler for a job well done!
Round 3-Pax 1 back on the block holding plank while Pax 2 performed some an work  Swap after each round;
LBC 20
Drag Queen 12
Flutter Kicks 12
Freddie Mercury 12
A little time left so we did another set of LBC, then missed back to the flag. Done!

COT

YHC talked about how attributes of people have been discussed lately in my work life and it got me to thinking about the attributes of the HIM of F3, and how they make me want to be better. I am so far from perfect, but the men of F3 keep reminding me, that the reason we are here is to help each other realize others are here to help. Thanks to all of you for helping me to keep thinking, I can be better, I must be better.

Moleskin

Fissure obviously has hair envy as he commented numerous times about the luxurious hair YHC has.

News

Training Day Ooltewah date TBD
GOOSE VQ AT HILL CITY! Come on out!

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Can’t Trust That Day

QIC: Threeskin
Date: 02/11/2019
PAX: Best In Show (Respect), Doodles, Fastlane, Jabooti, Sidekick, Speed Bump, The Count (Respect)
AO: Beast Ridge

Conditions

Pretty pleasant at 43…

The Disclaimer

Short and Sweet, but complete.

COP

Good Mornings
SSHs
Seal claps
SSHs
Baby Arm Circles
SSHs
Military Press
SSHs
Arm circles of a baby
SSHs
Forward Fold
Good Mornings

The Thang

Let’s just stay dry if possible… 
Using the parking lot as our base: Dora in teams 3 sets of all
One partner lunges down and back while the other does curls.
One partner does Imperial Squat Walkers while the other runs to the far end and back.
One frog jumps down and back while the other does military press.
Mosey to the playground: Pull Ups or Rows while other group does step ups
Mosey to the pavilion: Incline Merkins and Super Dips
Mary then Mosey back.

COT

This commitment might not be everyone’s cup of tea.  It might be easy to fartsack, it might be difficult because of work.  What ever it is for you…  Someone out there has it worse.  So step up your game because its not about you, its about the guy next to you.

Moleskin

Best in Show and threeskin went to high school together in different decades…
Lots of undocumented mumble chatter in the warm up.  Acceptable since the Q only planned for 3 PAX and 8 PAX showed.
The Count successfully executed a Johnny Bench without a Demo!  put it in the exicon!

News

Huey Schedule – is changing
Pick a Saturday and get there!
Social Media likes and shares.

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4 Corners with a hill to boot

QIC: Sidekick
Date: 02/04/2019
PAX: Fastlane, Threeskin
AO: Beast Ridge

Conditions

41 Degrees, foggy. Epitome of the Gloom

The Disclaimer

These guys know the drill

COP

SSH ICX20; Forward Fold ICX15; Little Baby Arm Circles ICX10, Reverse ICX10, Seal Claps ICX10, Shoulder press ICX10; Cotton Pickers ICX10; Willie Mays hays ICX15; Mosey to Soccer Field

The Thang

Started off with a Ladder up the bleachers – Ircans X10, Dips X10, Box jumps X10; Move up a step, Repeat.  Repeat a total of 5 sets as we move to the top of the bleachers.
Now to the Soccer Pitch (field for you non-cultured soccer newbs)
Indian Run for a full lap around the field, tough with 3 guys but we can handle it
4 Corners
Sprint the short sides and mosey the long sides.
Corner 1 – 25 Mercans
Corner 2 – 40 Squats
Corner 3 – 40 LBC
Corner 4 – 10 Burpees
Repeat for round 2, but wait….
Insert the hill at corner 1
All 3 PAX hold plank – Q calls first name, PAX bear crawls to the top and performs 10 reps.  Calls 2nd name, PAX bear crawls up and performs 10 reps.  Calls remaining PAX.  All PAX hold plank unless bear crawling or performing reps.  Once complete, back to the bottom to repeat round 2.
Round 1 – 10 Mercans
Round 2 – 10 Diamond Mercans
Round 3 – 10 Pickle Pounders
Finish Round 2 of the 4 corners
Mosey back to the Flag

COT

Discussed as a group how we can boost up the Beast.  The 3 of us are three even when the creek rises.  We will grow it.

Moleskin

It got pretty crowded out there with the large turn out but the Beast is a big place.  it was nice to be back on the soccer field after a 4 month hiatus due to the field looking like a South Georgia Mud Bog.  To his credit Threeskin didn’t even mention his Patriots winning another F’n superbowl.

News

Good week for F3 weather wise.  take advantage.
 

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CRUNCHY MERKIN MARATHON

QIC: Best in Show
Date: 01/28/2019
PAX: Fastlane, Jabooti, Peanuts, Sidekick, Whittler
AO: Beast Ridge

Conditions

Amazingly clear skies, 27 degrees, no wind
Perfect by F3 standards

The Disclaimer

Delivered fervently to the group. Modify. Be safe. Car.

COP

A short mosey to loosen the ligaments. Stopped under the light post and circled up
20 SSH
FORWARD FOLD
PLANK
UPWARD DOG YOGA THIINGY
PIKE
FORWARD FOLD
CALF STRETCH (THANKS WHITTLER FOR SPOTTING THE CURB)

The Thang

NOW THAT WE WERE SUFFICIENTLY WARMED UP WE BEGAN WHAT WOULD BECOME KNOWN AS……
THE CRUNCHY MERKIN MARATHON!
INDIAN RUN 1/4 mile
STOP. DROP. 25 MERKINS
MOSEY 1/4 MILE
STOP  DROP 12 LBC
INDIAN RUN 1/4 MILEISH
STOP DROP 25 MERKINS
MOSEY 1/4 MILEISH (abandons the Indian run about now)
STOP DROP 12 DRAG QUEEN DOLLY
CHICK FIL-A APPEARS IN THE DISTANCE, LOOKED LIKE A GOOD SPOT FOR 25 CURB MERKINS AT THE FRONT DOOR OF CFA. A LITTLE EH AND A RANDOM GUY DID THOSE WITH US!
TIME TO HEAD BACK REPEATING A FEW EXERCISES AND NUMEROUS 11 COUNTS. HAD TO FINISH WITH AN EXTENDED MOSEY AS WE TAN OUT OF TIME BECAUSE WE WERE HAVING SO MUCH FUN THAT INCLUDED 100 MERKINS AND A BUTT LOAD OF CRUNCHES!
FREE COFFEE TO ANYONE THAT COMMENTS THAT I DID THIS IN ALL CAPS….

COT

YHC has been dealing with the recent loss of my Dad who unexpectedly passed away. So not a lot of prep time for words to share. However I did talk about how humbling the outpouring of condolences and calls and conversations about my Dad were. The common thread was his kindness, everyone brought that up. I encouraged the PAX to practice kindness this week. Random or planned, be kind to others.

Peace

BEST IN SHOW….
 

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Winter Pavilions are the Best Pavilions

QIC: Fast lane
Date: 01/28/2019
PAX: The Count, Prosciutto, Sidekick, Threeskin, Whittler
AO: Beast Ridge

Conditions

19 degrees and 15 MPH wind. Wind Chill was a big factor indeed

The Disclaimer

This is F3.  I am not a professional.  You came here freely.  Push yourself don’t hurt yourself.

COP

SSH IC X 20; Wind MILL IC X 20; SSH IC X 20; Little Baby Arm Circle IC X 20; Reverse IC X 20; Shoulder Press IC X20; SSH IC X20; Squat Turn Punches IC X 20. Mosey to the Scoccer Bleachers.

The Thang

Step Up X10 each Leg then Box Jump up to the next step X4;
Mosey to the Play Ground, Pull-up x 20; Decline Merkins OYO X10; Dips OYO X10; Pull-up X 20;
Mosey to small Pavillion;  Icline Merkins OYO X 20; LBC OYO 10;
Mosey to another Small Pavillion; Merkins  OYO X 20; Squats IC X 25 (Prosciutto Counts);
Mosey to the big Pavillion; Supper Dips OYO X 20; Merkins OYO X20;
Sprint about 50 yards to the light pole; SSH IC X20; Imperial Walkers IC 20;
Sprint back to the Pavillion; Big Boy Sit-UP OYO X 10; Merkins OYO X 10;
Sprint back to the light pole; Imperial Walkers Squats (3 Skins Led the Counts);
Sprint back to Pavillion; Dying Cockroach IC X 20; Revise Pickle Pounder IC X 20.
Mosey back to the parking lot.

COT

Pray for the Count’s brother and his battle with cancer.  Praise God for the Count’s sister and her new job

Moleskin

it was cold.  (sidekick)

News

 

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Beach Body Jabooti

QIC: threeskin
Date: 01/14/2019
PAX: Fastlane, Jabooti, Peanuts, Sidekick
AO: Beast Ridge

Conditions

Cold, but who cares because it wasn’t raining!

The Disclaimer

Special consideration given to those that we have not seen in a few weeks.

COP

Plenty of SSHs IC to get everyone warmed up.
In between the SSHs (sets of 20, 18, 16, etc) we worked on some F3 Arms (Arm circles, milatary press, reverse circles) and perfected the Imperial Squat Walkers.

The Thang

Inspiration was derived from Jabooti’s cruise this week.
Title of exercises or routine
Round Robin:
Weighted Curls, Squats, Merkins, Bulgarian One Legged Dead Lifts (a-la Candu)
The round robin was timed with Lunges: each PAX performs exercise in rotation until the lunger returns.
Beach Body Jabooti: Mosey to picnic tables
Incline Merkins then run to playground for pull ups and modified pull ups and then run back = 5 sets
Mosey to Lot and prepare for Mary: One Pax provides count performing weighted biceps curls while other do LBCs, Freddie Mercury’s, Dying Cockroaches.

COT

CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

Moleskin

We all have 6 packs now after the beach body exercises.  Lots of advice on how to cruise was discussed.  A Gentleman’s agreement was reached to stay of the soccer field because it was wet, and the understanding is that when we say “soccer field” we mean all the grassy areas.

News

Jabooti is going to post at hill city tomorrow and the lions den Wednesday before he posts in the Bahamas.  
 

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A Little – Charles Bronson, JR

QIC: The Count
Date: 01/07/2019
PAX: Fastlane, Sidekick, Threeskin
AO: Beast Ridge (Camp Jordan)

Conditions: 43 degrees, Clear Skies, a great day to workout!

The Disclaimer: I’m not a professional. You are here on your own initiative. Push yourself and modify as necessary to avoid injury.  If you get hurt let someone know, and we will get you back to your transportation or to ER if necessary.

COP

Mosey from P/L to Field across street.  Windmill (IC) – 10, Tappy Taps (IC) – 10 Finkle Swings (OYO) 10 Ea/Leg, ladder drills Forward Sprint, Lateral High Knees, Icky Shuffle, Lateral in & out, Forward in & out.  Between each exercise PAX maneuver around 4 corner cones with side shuffle. 

The Thang

Modified the Charles Bronson into the Charles Bronson, JR. 

Starting Point – 25 Reps of each exercise, followed by AYG to next point (approx 50 yards away), proceed to third point in Bear Crawl, then mosey back to starting point and hold Al Gore until all PAX are done.

SSH, Merkins, Burpees, Jump Squats, Imperial Walkers, Mountain Climbers, Plank Jacks, Lunges.  Total of 200 Reps, 400 yards AYG, 80 yards Bear Crawl. 

Mosey across and up the street to restroom facilities for Wall Sit routine.- Muhammad Ali’s, Joe Fraziers, Overhead Press, Decline Merkins (feet up on wall). 

Mosey across street and around playground area and Soccer field back to starting point in P/L. 

Merry Go Mary’s:  4 Pax each responsible for IC 10 Reps x 2 rotations     = 160 Total Mary’s.

COT

CIRCLE OF TRUST:  Counterama, Namerama, Announcearama –  Prayers for family members and our deployed soldiers.
BALL OF MAN: Lifted up in prayer to spoken and unspoken prayers.

Moleskin

Very little Mumble Chatter (Good Stuff), that is until we had to Bear Crawl in the mud!! Everyone was working hard, breathing hard, making it worth the early morning wake up!       

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Shoulder the Burden

QIC: Sidekick
Date: 12/24/2018
PAX: Best in Show (Respect), Fast Lane, Oscar, Peanuts, Sidekick
AO: Beast Ridge

Conditions

Damp, clear, and 34F.

The Disclaimer

I am not a professional.  Modify if necessary but push yourself.  If you’re injured we’ll get you to your car

COP

  • SSH ICX20; Good Mornings ICX15; SSH ICX15; 3rd Grade Exercises ICX15; Large Pickle Pounders ICX 10; SSH ICX10; Plank w/left leg up; right leg up; standard
  • Mosey to the big Parking lot

The Thang

Shoulder the Burden

  • PAX line up 50 yds apart
  • 1st PAX picks up the 50 lb bag of corn and runs to the next PAX.  1st PAX performs exercise, 2nd PAX picks up the corn and runs to the 3rd PAX.  This repeats until the corn reaches the last PAX. The last PAX runs the corn all the way back to the start.  This process repeats through each different exercise.
  • Exercise 1 = 25 Mercans
  • Exercise 2 = 8 Burpees
  • Exercise 3 = 30 Squats
  • Exercise 4 = 25 LBC

Mosey to the soccer field with the 2 bags of corn
Type writer circuit
PAX line up on bottom step; 15 Ircans – Box Jump up a step – 20 Dips – Box Jump up a step – 15 Decline Pickle Pounders – Box jump up a step – 30 Squats – Bear Crawl down the steps
Run a lap around the bleachers ending up on the left side of the stairs
15 Big Boy situps – Box jump up a step – 10 Bulgarian split squats each leg – Box jump up a step – 15 Incline reverse pickle punders – Box jump up a step –  15 Dercans – Bear Crawl down steps
Run a lap around the bleachers ending up on the right side of the stairs
At this point, I decided to try some Coupon box jumps, so Fastlane and I box jumped the steps carrying the corn.  Jump down each step with a deep squat on each landing
Carry the corn back to the flag
Few minutes of Mary left, so we did pretzel crunch ICX10 each leg, Dying Cockroach ICX10, and a new Best In Show original – the Drag Queen Dolly (Regualr Dolly with feet crossing in the middle) ICX10
Time

COT

Shoulder the Burden
Christmas celebrates the birth of Jesus Christ who would shoulder the burden for the sins of the world.  We at F3 strive to shoulder the burden for our friends, family and brothers.  Keeping that in mind, getting through the workout is a piece of cake.  Remember the reason for the season.

Moleskin

Pickle Pounder variants are still creepy and we all hoped no one was watching

News

Convergence next Monday at Hill City, no Hill City workout on Tuesday. 
 

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Chain of Events

QIC: threeskin
Date: 12/17/2018
PAX: Early Bird, Oscar, Sidekick
AO: Beast Ridge

Foggy, but not half bad…

The Disclaimer: settled between some vets

COP

threeskin special: SSHs in-between F3 arms
arm circles of all variety (3) – SSHs IC
military press – SSHs IC
imperial walkers – SSHs IC
Good Mornings – SSHs IC
Walk to Curb – Calf Stretch, Quad Stretch
Mosey to big lot.

The Thang

The Chain
Building links w/ not so lazy Dora
Alternate exercise and run using the parking spots as markers:
Squats: with a partner, run length of first spot, leave partner to squat while you run back and then return to advance a space. Trade places with your partner and squat while they run back and then return to advance a space.  Advance to far corner.
Mosey to Playground
Chain of pull-ups: one PAX executes 10 pull ups while the remaining PAX do a variety of Merkins.  Rotate PAX.
Mosey to Corner
Imperial Walker: with a partner, run length of first spot, leave partner to IW while you run back and then return to advance a stripped space. Trade places with your partner and IW while they run back and then return to advance a space.  Advance to the road.
Reverse Pickle Pounders to recover
Mosey to Mary
Reverse Pickle Pounders
Freddie M’s

COT

CIRCLE OF TRUST:  Counterama, Namerama, well executed
BALL OF MAN: full on huddle

Moleskin

Chain on Events: dealing with uncertainty can be challenging and sometimes downright overwhelming.  Coming to F3 has helped me keep my head clear and put things into perspective.  It also helps me be the strong link in the chain instead of the weak link.  We all know that a chain is only as strong as its weakest link.  Let’s try to be the strongest link in the chain and work to strengthen the links we come in contact with.  If we can do that, the chain of events in our life with be more predictable and have a better outcome.  This is why we are here, this is why we help each other.  

News

Whittler and Moondance at hill city this week.  Come on up to Cleveland Saturday for Rug Doctors first Q at The-Battery!
 

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The Deck of Death

Date:  11/26/2018

QIC:  Lugnut
PAX: Mr. Clean, The Count, Poacher, Geek Squad, Ducktales, Picasso
AO:  The Huey
Conditions: cool, but not freezing
Disclaimer: Disclaimer shared
WARM UP:  Mosey and brief round of exercises. Gotta get down to business and attemp to finish the deck.
THE THANG:
Deck of Death: Using A the F3 deck of 54 cards, we worked through 30 minutes of reps/exercises as instructed on the card drawn.  If a low number card was drawn, reps of 10 + the card number were performed. If a face card drawn, it was 20 reps. There were 1 lap Moseys around the track as part of the Thang as directed by the cards.

No Marys today, good beat down “in the cards.”

COT:  short and sweet, Lugnut is a man of few words!  Prayers and Praises for those heard and unheard.