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.


Recent Backblasts

    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.


    Recent Backblasts

      Workout Brought to You by the Letter B as in Burpee

      QIC: Steam Engine
      Date: 05/16/2020
      PAX: Iron Butt, Moneyball, Fly-by, Rocketman, Goose, Doodles, Candu, Skitch, Fissure
      AO: Landfill
      Conditions: Nice warm day felt like 66 degrees.


      Disclaimer: Welcome, here on your own free will. I am not a professional. Modify exercises if you have to but push yourselves. Obey CDC guidelines by obeying 6′ rule and don’t sneeze or cough on anybody.
      COP:
      1 Burpee OYO
      Imperial Walkers IC 10x
      2 Burpees OYO
      Alternating Toe Taps IC 10x
      3 Burpees OYO
      Windmill IC 10x
      4 Burpees OYO
      Cherry Pickers IC 10x
      5 Burpees OYO
      High Knees IC 10x
      6 Burpees OYO
      Butt Kickers IC 10x
      7 Burpees OYO
      Wide High Knees IC 10x
      8 Burpees OYO
      Squat IC 10x
      9 Burpees OYO
      SSH IC 10x
      10 Burpees OYO
      10 count
      Mosey to small pavilion
      10 count
      1o Burpees OYO
      Little Baby Arm Circles IC 10x
      Reverse Little Baby Arm Circles IC 10x
      Moroccan Night Club IC 10x
      Chinook IC 10x
      Reverse Chinook IC 10x
      Over Head Clap IC 10x
      Seal Clap IC 10x
      Big Baby Arm Circles IC 10x
      Reverse Big Baby Arm Circles IC 10x
      Mosey to be parallel to playground
      5 Burpees OYO forward lunge
      Squats IC 10x reverse lunge
      10 Burpees OYO forward lunge
      Squats IC 20x reverse lunge
      15 Burpees OYO forward lunge
      Squats IC 30x reverse lunge
      10 count
      10 count
      Mosey to soccer fields and pick up  Dwayne along the was
      10 Burpees OYO
      10 Count
      Curls IC 10x
      Shoulder Press IC 10x
      Bent Over Row IC 10x
      Bench Press IC 10x
      Rinse and Repeat Curls, Shoulder Press, Bent Over Row, and Bench Press 3x
      Mosey to pavilion for Mary and returning your Dwayne along the way.
      10 Burpees OYO
      LBC IC 10x
      9 Burpees OYO
      RBC IC 10x
      8 Burpees OYO
      Flutter Kicks IC 10x
      7 Burpees OYO
      Hello Dolly IC 10x
      6 Burpees OYO
      Rosalita IC 10x
      5 Burpees OYO
      Ankle Taps IC 10x
      4 Burpees OYO
      Big Boy Sit Ups 5 OYO
      3 Burpees OYO
      High Plank (Hold)
      2 Burpees OYO
      Low Plank (Hold)
      1 Burpees OYO
      Had a couple of seconds left and wanted the PAX do get their money’s worth
      Wall Sits IC 10x
      Time


      COT
      Count-o-rama
      Name-o-rama
      WOD: Life is like a relay race. Everyday at 12:01 AM you are handing off the baton to start a new day and are you handing it off to set of for success or will you need to work twice as hard to reach your goal. Everyday you should be working to better yourself that could be physically getting better by working out or reading your bible or reading a leadership book. All these things are setting future you to be successful. If we decide to slack off or procrastinate task for future you to worry you are already setting him up for failure bc now future you has pick up the slack. Each night when you go to sleep ask yourself if you are setting future self to succeed when you had off the baton.

      Almond Joys and Burpees

      QIC: Steam Engine
      Date: 02/16/2019
      PAX: Skitch, Money Ball, Doodles, Fissure, V-Squared, Iron Butt (Respect), Initech, Sunburn (Respect), Jabooti
      AO: Landfill
      Conditions: Calm 53 degrees


      Disclaimer: I am not a professional painter/artist nor am I a Clemson fan. Seriously, I am not a professional trainer and you are here on your own free will. Push yourselves this morning if you need to modify as necessary. If you get hurt we will help you to your car and point you to the right direction.
      COP:
      Burpees OYO 10x (Newly painted shovel flag was on site just wanted to start with some burpees)
      Imperial Walker IC 20x
      Windmill IC 10x
      Cotton Pickers IC 10x
      Little Baby Arm Circles IC 10x
      LBAC Reverse IC 10x
      Chinook IC 10x
      Moroccan Night Club IC 10x
      Cherry Pickers IC 10x
      Big Baby Arm Circles IC 10x
      BBAC Reverse IC 10x
      The Thang
      Wall Sits with Muhammad Ali’s IC 15x
      Wall Sits with Joe Frazier’s IC 15x
      Wall Sits with Shoulder Press IC 15x
      Wall Sits with with Bus Driver IC 15x
      Now put them all together
      Wall Sits with Muhammad Ali’s, Joe Frazier’s, Shoulder Press, Bus Driver IC 10x each exercise
      10 count
      Extended mosey to bottom gate
      10 count
      Indian Run to next parking lot (front man carries ruck while last man does 5 squats and sprints to the front and gets the ruck)
      10 count
      Parking Lot  #1
      Lunge walk to the end of lot do 10 squats and backwards lunge back
      Hold Al Gore til the 6 arrives
      Rinse and Repeat 3x
      Bernie Sanders to next parking lot
      Parking Lot #2
      Bear Crawl to the end of lot do 10 merkins and backwards bear back
      Hold Plank til the 6 arrives
      Rinse and Repeat 2x
      Indian Run to top parking lot
      Find a nice Dwayne
      Hammer Time
      American Hammer IC 15x
      American Hammer with Coupon IC 10x
      American Sledgehammer (place all the Dwayne’s in one pile and make a line. First PAX picks up Dewayne and passes it to the next PAX and Dewayne gets passed down. Do this til all Dewayne’s are at the end and then return them back.)
      Mary
      LBC IC 10x
      RBC IC 10x
      Hello Dolly IC 10x
      Rosalita IC 10x
      Pretzel IC 8x
      Pretzel Switch IC 8x
      Burpees OYO 10x
      Time


      Count-o-rama
      Name-o-rama
      Got hit with 25 burpees due to the FNG challenge
      Prayer Request: That the burpees come easy and we have the strength to do them
      WOD: Forgot to say my WOD due to the looming burpees and completely forgot. But it was what my shirt read “No one fights alone”. Live is tough without people. Take the time to check in with your loved ones and your F3 brothers.


      Moleskin:
      Mumble Chatter was very limited but enjoyed the company of these HIM.
      Made good on my bet and painted the shovel flag and got Fissure a bag of almond joy’s.
      If we learned anything do not bet against Clemson.

      Back to the Basics

      QIC: Steam Engine
      Date: 12/08/2018
      PAX: Prosciutto, Picasso, Mr. Clean, Free Candy
      AO: Landfill
      Conditions: A cold and rainy 41 degrees


      Disclaimer: I am not a professional, you are here on your own freewill, if you get hurt we will help you to your car, push yourself this AM but modify if you need to.
      Flag Penalty: Burpee OYO 10x
      COP:
      SSH IC 10x
      Imperial Walker IC 10x
      Alternating Toe Touches IC 10x
      Windmill IC 10x
      Cotton Pickers IC 10x
      Little Baby Arm Circles (LBAC) IC 10x
      LBAC Reverse IC 10x
      Chinook IC 10x
      Chinook Reverse IC 10x
      Macaroon Night Club IC 10x
      Burpee OYO 10x
      The Thang: Find a Dwayne Johnson if you do not have a ruck
      Push Press IC 10x
      Curl IC 10x
      Reverse Curl IC 10x
      Bent Over Row IC 10x (All about form so we took it nice and slow. Made sure we could pinch a penny between our shoulder blades.)
      Front Raise IC 10x
      Tricep Pull IC 10x
      Squat IC 10x
      Upright Row IC 10x
      Bench Press IC 10x
      Burpee OYO 10x
      Strap on your ruck or if you have a Dwayne carry him down to the middle parking lot
      Burpee OYO 10x
      Infinity Plank:
      Alternating Shoulder Taps IC 10x
      Annie (Right Hand) IC 10x
      Annie (Left Hand) IC 10x
      Plank Jack IC 10x
      Merkins OYO 10x
      Shoulders were screaming so had to pause the Infinity for a quick 10 count
      Plank March IC 10x
      Mountain Climbers IC 10x
      Peter Parker IC 10x
      Parker Peter IC 10x
      Merkin OYO 10x
      Burpee OYO 10x
      Mosey back to the Pavilion
      Burpee OYO 10x
      LBC IC 10x
      RBC IC 10x
      Flutter Kicks IC 10x
      Freddy Mercury IC 10x
      Pretzel IC 10x
      Get your weight (somewhere during our mosey Dwayne grew up and became Rookensteinbergfränkenwitz)
      Push Press IC 10x
      Curl IC 10x
      Reverse Curl IC 10x
      Bent Over Row IC 10x
      Front Raise IC 10x
      Tricep Pull IC 10x
      Squat IC 10x
      Upright Row IC 10x
      Bench Press IC 10x
      American Hammer IC 10x
      Hello Dolly IC 10x
      Rosalita IC 10x
      Dying Cockroach IC 10x
      Push Press IC 10x
      Curl IC 10x
      Reverse Curl IC 10x
      Bent Over Row IC 10x
      Front Raise IC 10x
      Tricep Pull IC 10x
      Squat IC 10x
      Upright Row IC 10x
      Bench Press IC 10x
      American Hammer IC 10x
      Asheville Abs IC 10x
      Still had 60 seconds left after Asheville Abs so you had to improvise
      Plank (hold for 60 seconds)
      Time


      Count-o-rama
      Name-o-rama
      WOD: Seeing as the Irish are heading to the College Football Playoffs what better way to end the beat down than reminding the HIM to “Play Like A Champion Today.” To sum it up sometimes conditions aren’t ideal and you might not be having the best day/week/year or whatever but that doesn’t mean to give up. All you can ever do is show up and give it your best.


      Moleskin
      Mr. Clean grabbed a HUGE Dwayne and earned the nickname of Rookensteinbergfränkenwitz.
      Also found out that Ruck rhymes with everything.
      During Bent Over Rows some of us had flashbacks to The Count’s Perfect Form Ted Talk.
      Picasso’s zipper on his Ruck broke so Ruck’s are not indestructible.
      Attempted to get more people to call Fissure Almond Joy. We will see if it work.

      Going Golfing

      QIC: Steam Engine
      PAX: The Count, Angus, Whittler, Early Bird, Free Bird, Sidekick
      AO: Beast Ridge
      Date: 4/30/2018
      Conditions: Cold spring morning at roughly 40 degrees


      Disclaimer: I’m Steam Engine. I’m on Q this AM. I am not a professional, you are here on your own free will, push yourselves this morning, but modify if necessary.
      COP:
      Burpees OYO 5
      Little Arm Circles IC 15x
      Reverse LAC IC 15x
      Cherry Pickers IC 15x
      Windmill IC 15x
      That was enough of that since we had a long mosey ahead of us to make it to the disc golf course on the other side of Beast Ridge. Promised a few stops to break the long mosey up
      Stop 1:
      Burpees OYO 5
      Big Boy Sit Ups OYO 10
      Pretzel IC 8x (Both sides)
      Stop 2:
      Dips IC 10x
      Incline Merkins IC 10x
      Mosey to entrance of disc golf course and to Hole 1
      The Thang:
      At each tee perform a set number of burpees, bear crawl to basket, perform a Mary exercise as a group at the basket before heading to the next hole.
      Hole 1: Burpee OYO 1, bear crawl (Beast Ridge is known to flood and it caused some problems in Hole 1. We got up from bear and tried to make it across the swamp as safely as possible.) LBC IC 14x
      Hole 2: Burpee OYO 2, Duck Walk to basket, Flutter Kick IC 15x
      Hole 3: Burpee OYO 3, (And The Count realized he has dropped his key somewhere between Hole 2 Basket and Hole 3 tee pad. Next exercise search for The Count’s car key. After some searching we were able to locate his key near the Hole 2 Basket)
      Time was running low so we started to mosey back to the shovel flag with some stops on the way.
      Stop 1:
      Merkins IC 5x
      Stop 2:
      YHC doesn’t recall the exact exercise performed but it was probably something along the lines of:
      Burpees OYO 5x
      Mary IC 10x
      After returning safely to the shovel flag there was plenty of time for 5MOM.
      Mary (Dealers Choice):
      Dying Cockroach (Steam Engine) IC 15x
      Pickle Pounders (Whittler) IC 15x
      American Hammers (Sidekick) IC 15x
      Flutter Kicks (Early Bird) IC 15x
      Freddy Mercury (Freebird) IC 15x
      Iron Cross Crunch (Angus) IC 15x
      Time. 


      Count-o-rama
      Name-o-rame
      Prayer Request:
      Count Closing on house.
      Early Bird wife
      F3 brothers that haven’t made it to the gloom in awhile. Reach out to them and check up on them
      Announcements:
      GoRuck Tough: August 17 (Contact Angus or Vila for more info)
      Tough Mudder: September 15 (Contact Ohms for more info)
      Taco Tuesday see Early Bird for more info
      HDHH see Whittler for more info
      WOD: There is a time for everything, and a season for every activity under the heavens: a time to be born and a time to die, a time to plant and a time to uproot, a time to kill and a time to heal, a time to tear down and a time to build, a time to weep and a time to laugh, a time to mourn and a time to dance – Ecclesiastes 3:1-4
      This weekend I went to my parents in AL and had a lot stuff planned with my family and to catch up with old friends but as soon as I got to my parents home I found out we were attending a funeral on Saturday that changed all my plans. At the funeral it was nice being with loved ones and taking the time to show our respect. It gave me time to put things in prospective and to enjoy the moment. We tend to live life from one event to the next rarely taking time to reflect on what we just accomplished. Just know that there is a season for everything and that its ok to take time for yourself and family.
       

       

      4 Corners

      QIC: Steam Engine
      PAX: Pumpkin, Ohms, Juice, Ringwald, Candu, FNG-Tubbs, Mr. Clean, FNG-Geek Squad, Early Bird
      AO: Landfill
      Date: 1/20/2018
      Conditions: 35 degrees warm enough for shorts


      Disclaimer: Here on your own free will, am not a professional, push yourself & don’t get hurt, modify exercises if need to
      COP:
      SSH IC 20x
      Cherry Pickers IC 15x
      Wind Mill IC 15x
      Alternating Toe Taps IC 15x
      Imperial Walker IC 15x
      Mosey to Outhouse and pick up small rocks for some wall sits
      The Thang:
      Wall Sits w/ Muhammad Ali using rocks IC 10x
      Wall Sits w/ Joe Frazier using rocks IC 10x
      Wall Sits w/ Shoulder Press using rock IC 10x
      Wall Sits w/ Forward Rock Raises IC 10x
      Return baby rocks home and pick up a Dwayne and mosey to field
      Run 2 laps around the soccer field to allow QIC to drop 4 random cones
      Do the following for 5 minutes:
      Start at Cone 1 sprint to Cone 2 karaoke to Cone 3 Bernie Sanders to Cone 4 karaoke back to Cone 1
      Next series of exercises:
      Cone 1: American Hammers w/ coupon then Bear Crawl to Cone 2
      Cone 2: Jump Squat then Forward Lunge to Cone 3
      Cone 3: Big Boy Sit Ups then Duck Walk to Cone 4
      Cone 4: Burpees then Backward Lunge to Cone 1
      Start with 10 reps then drop to 9 then 8 and so on
      Time


      COT:
      Count-o-rama
      Name-o-rama
      Name FNGs
      Prayer Request:
      Snowflake with sickness during Orlando trip
      Angus’s wife expecting
      Pumpkin’s daughter knee injury during game
      Announcement: 
      GoRuck Tough see Vila
      Tough Mudder see Ohms
      Chattanooga Marathon Relay see Picasso
      WOD: Whatever you do, work at it with all your heart, as working for the Lord, not for human master. – Colossians 3:23
      I picked this as a verse because I am currently reading The Civilized Engineer by Samuel C. Florman and he talks about how many students are enrolling to be engineers for the money. Florman states “I take little satisfaction in knowing that engineering enrollment has doubled when I learned that young people are entering the profession mainly because it promises steady employment.” During college I had a handful of friends that started off as engineering and after a semester or 2 they would end up changing majors to business. The reason for this is because they were not passionate about engineering, they did not enjoy the learning and challenges that come with engineering. Many people fail in new year resolutions or working out because they are not passionate about what they are doing. In F3 we EH a lot of men and when we do get FNGs they either hate it or fall in love with it and keep coming out. We come out not because we enjoy freezing temperatures but because we love what F3 stands for.

      Monster Mash

      QIC: Steam Engine

      PAX: Ohms, Angus, Vila, Delta, Flemish, Banjo, Picasso, FNG-The Count, Snowflake
      AO: Hill City
      Date: 10/31/2017
      Conditions: 42 degrees great weather for a monster mash


      Disclaimer was given & welcomed the FNG
      Warm-Up:
      SSH IC 15x
      Little Arm Circles (LAC) Forward IC 15x
      LAC Backward IC 15x
      Shanook IC 15x
      Alternating Toe Taps IC 15x
      Peter Parker IC 15x
      Mountain Goat IC 10x
      Mosey to the river-walk
      The Thang:
      Zombie Walk: lunge across to a set point this morning we used the benches on the river walk.
      Followed by Ballerina Squats IC 10 OYO
      Rinse & Repeat 3x
      Once we reached the Great Hall we picked out some rocks to perform The Cooper
      The Cooper:
      Block Burpee, Goblet Squat, Merkins, mosey to 2nd bench & back
      Start at 10 reps for each excersices & work down to 1 rep
      Mosey back to The Love Shack for some quick Mary
      Mary:
      RBC IC 15x
      LBC IC 10x


      COT:
      Count-o-rama
      Name-o-rama
      Prayer Request:
      Count: New CEO pray for guidance and wisdom as he leads 250 people
      Angus: wife’s pregnancy
      Stairmaster: neighbor had electrical fire
      Announcements:
      November 11: Q School
      November 18: Grow Ruck
      Upcoming Q’s:
      November 1: Ohms (The Griff)
      November 2: Villa (Hill City)
      November 4: Angus (Landfill)
       

      Breaking Ground @ Beast Ridge

      7C8FFC13-D4FB-4575-BB43-0266282E32F0QIC: Prosciutto
      Date: 10/23/2017
      PAX: Banjo, Best in Show (RESPECT), Snowflake
      AO: Beast Ridge
      Conditions: Temperature, 65 degrees, strong wind gusts and heavy rain; the warm wind with humid and rainy conditions made it feel like Vietnam (kinda). Which inspired the final exercise!!
      The rain-soaked ground provided entertainment and lots and LOTS of water puddles


      Disclaimer provided with care and transparency.
      Warmup:
      – SSH x 12 IC
      – Up Straddle Hop (one-legged SSH) x 10/leg IC
      – Squats x 12 IC
      – 4×4’s x 5 OYO —- (Ratio: 1 Burpee:4 merkins:4 mtn climbers)
      – Plank x 12 IC
      – SSH x 12 IC


      The Main Thang:
      **Short mosey to the far parking lot for some BLIMPS; lunges in between every two car spaces:
      – Burpees (5)
      – Lunges (10)
      – Imperial Walker (15)
      – Merkins (20)
      – Plank Jacks (25)
      – Squats (30
      **Mosey to the covered pavilion:
      Incline Merkins x 10
      Single-legged step ups x 10/each leg
      Bench Dips x 10
      Decline Merkins x 10
      Rinse and Repeat x 3
      **Mosey to the soccer field steps for some leg work
      Box jumps to the top of the steps Reverse Lunge back to the bottom of the steps
      Sprint to the middle set of steps
      Box jumps to the top of the steps Reverse Lunge back to the bottom of the steps
      Sprint to the last set of steps
      Box jumps to the top of the steps Reverse Lunge back to the bottom of the steps
      Sprint to back to the middle set of steps
      Box jumps to the top of the steps Reverse Lunge back to the bottom of the steps
      Sprint to back to the last set of steps
      ***Fast Feet
      Ascend the small steps as quickly as possible touching each step and run back down
      Sprint to the middle set of steps
      Ascend the small steps as quickly as possible touching each step and run back down
      Sprint to back to the last set of steps
      Ascend the small steps as quickly as possible touching each step and run back down
      Sprint to the middle set of steps
      Ascend the small steps as quickly as possible touching each step and run back down
      Sprint to back to the last set of steps
      Mosey back to the shovel flag for some glamour shots (see above) and Liutenant Dan’s; because, why not?!!
      ** At this point, the mumblechatter hit a fever pitch about Lt. Dan and his legs (or lackthereof!) **
      Completed Lt. Dan’s – 1:4 ratio (Squats:Lunges) x 8 — basically until we couldn’t feel our legs, in true Lt. Dan homage.
      Count-a-rama
      Name-o-rama
      COT
      I cannot express the energy and excitement at this morning’s launch and the upcoming Wednesday launch in Hixson (at “The Griff”) for the two new AO’s.  It’s certainly long overdue but with some of the challenges we’ve faced in Chattanooga being overcome, it makes the week even more meaningful.
      As a final note – YHC offered appreciation and especially commended the group this morning given the conditions, particularly Banjo, who fought through adversity (his car wouldn’t start, the rainy weather & the gloom, and the race against time) and he made it!  It would have been so easy to just pack it in, and head back inside, but he didn’t.  He intentionally committed last night, and with that intention he followed-through.  All to support his brothers and this mission.  I found this to be the perfect illustration of the accountability and determination that F3 instills. Not just that, but an awesome example to follow if you are trying to be better in every aspect.  If you need true inspiration, look no further than those by your side. 
      All that said, keep living 1% better, each day, every day.  1 percent better each day starts with a simple step, the first step.
      See you in the gloom!
      -Prosciutto

      Occupy Walnut Street Bridge

      The Scene: 60 degrees not too hot not too cold
      Warm Up: 20 burpees OYO. Learned this trick up in Hickory but decided to show some mercy and do 20 instead of the 50 Jordache made us do that cold winter morning.
      The Thang: Mosey up to Walnut Street Bridge
      Dan Taylor to light pole followed by 10 merkins IC
      Bear Crawl to light pole followed by 10 decline merkins IC
      Duck Walk to light pole followed by 10 incline merkins IC
      Broad Jump to light pole followed by 10 flutter kicks IC
      Backwards lunge to light pole followed by 10 RBC IC
      Side lunge to light pole followed by 10 alternating shoulder taps
      Side lunge (opposite side) to light pole followed by 10 WWI sit ups OYO
      Dan Taylor to light pole followed by 10 LBC IC
      Sprint to middle of bridge
      Mosey to end of Walnut Street Bridge
      Wall Sits 16 Muhammad Ali IC
      Wall Sits 16 Joe Frazier IC
      Wall Sits 16 Shoulder Press IC
      Dips 10 IC
      Mosey back to the start of the bridge.
      Started Indian run after crossing Market St
      Countorama
      Nameorama
      WOD: “It’s better to fail than to not risk failure at all” Joining F3 is about becoming a better person in your faith and health. It’s easy to stop showing up when you come last in sprints and every exercise but the men here motivate you to push beyond your capability. Failure is a part of life and you just have keep trying til you get the results you want. I’m thankful for the men here that push me everytime. I’m excited to see what the summer has in store for us
       

      • Steam Engine