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
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”
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
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
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
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
06/20/2017 Backblast
– Where: Hill City, Chattanooga, TN
– When: 06/20/2017, 0530
– QIC: Delta
– The PAX: Prosciutto, Laces Out (RESPECT) and his FNG who we dubbed Sling, Rainman, Stairmaster, Mr. Clean, Ohms & Angus
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
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
The Coop
The Scene: Somewhere around mid-60’s and beautiful…what a great day to be alive
+The welcome and disclaimer was administered…We realized that whoever was in charge of our shovel flag had fartsacked on us, so we started with our 10 penalty burpees…
Then mosey’ed to the small parking lot near Coolidge for the Warm up;
+Made a rule of the day that every time we saw a group of joggers, we would stop what we were doing and do 20 big boy sit ups!
Warm Up:
Side Straddle Hop / IC x 15
Mountain Climbers / IC x 15
Baby Arm Circles (Forward & backwards) / IC x 15
Moraccan Night Clubs / IC x 15
Squat Chinooks / IC x 15
Side Straddle Hop / IC x 15
-Circled Up for a li’l Ring of Fire…Each member of the Pax took turns calling out an exercise…they Pax performed the exercise while that member who called out the exercise bear crawled around the circle. When he was back at his starting position, the next man would call out another exercise and start to bear crawl while the pax performed the exercise…repeated until everyone had had a chance to play!
Now that we were all good and warmed up, we lunged around the parking lot…thighs were burning so we need a 10 count…
We then took our burning thighs and mosey’ed to what I call the Boob Hill (sorry, but that’s what it reminds me of)!
The Thang // The Cooper
Pax performed 10 burpees, 10 squats, 10 merkins and then ran a lap around the boob hill…once they got back to the start line, they did 9 burpees, 9 squats, and 9 merkins AND held plank until everyone finished…they repeated this sequence going down a rep every lap they ran–all the way down to 1 burpee, 1 squat and 1 merkin…We might of needed a few 10 counts in between…
-We also came across a group of joggers, so we all stopped and did 20 big boy sit ups!
+we then mosey’ed towards the love shack…not all the way to the love shack b/c it was occupied by a fella who needed a good night sleep.
-As we headed to the love shack, we came across another group of joggers…so guess what; we all did another 20 big boy sit ups!
6MOM
Pickle Pounders / IC x 15
Flutter Kicks / IC x 15
Freddie Mercury / IC x 15
I then passed the mic to Ohms who lead us in some little baby crunches and then he dropped the mic and pronounced that it was time–we were done–in more ways than one.
Countorama
Namoramo
+Word for the day: We all have made the excuse that we don’t have time for something BUT the reality is that we all make time for what we find important!
Prayer and some mumble chatter about the pax–the fartsackers, the travelers, the homies who have broken some bones, etc…
“Burp” so good…
The Scene: It was a beautiful, calm morning in the Hill City, somewhere in the neighborhood of 60 degrees.
The welcome and disclaimer was administered…as always AND especially in light of our 2 FNG’s (Way to go fellas)
Mosey to where the trolls live under the bridge for a little warm up
-Side Straddle Hop / In Cadence x 15
-Arm Circles (Forward / Backwards) IC x 15
-Squat Chinooks / IC x 15
-Mountain Climbers / IC x 15
-Imperial Walkers / IC x 15
-Prisoner’s Squat / IC x 15
–Side Straddle Hop / IC x 15
The Thang
+Route 66 // Run the distance of two light poles and do 1 burpee…run to the distance of another two light poles and do 2 burpees…continue on until you have made 11 stops for a total of 66 burpees. After each stop, we held plank until the entire PAX was done–b/c we are a team!
According to Prosciutto, “we got our kicks on Burpee Route 66”.
We needed to catch our breath so we grabbed a 10 count before moseying back to the concrete stairs near the bottom of Mt. Madoriyama.
“Stairway to 7” (thanks either Prosciutto or Angus for the name–you guys were feeling very creative today)
-At the bottom of the stairs, do 7 incline merkins, then box jump up 1 stair, then do 7 dips, then box jump up 1 stair…repeat that order to the top…We held plank until the PAX was done!
We took a slow mosey to the LOVE SHACK where we grabbed a partner.
-One partner did a wall sit while the other ran to the bottom of Mt. Madoriyama…Bernie Sanders’ed up the Mt and then ran back to switch with his partner.
6MOM…
-Weezy Jefferson / IC x 15
-Alphabet / Apparently I forgot that K still belongs in the Alphabet.
-Passed the baton to Angus and Prosciutto for our final 2 excerises:
(Angus) // American Hammer / IC x15
(Prosciutto) // Hollywoods / IC x12, each side
Countorama
Nameorama
The 2 FNG’s were bestowed the names: Mr. Clean (looks just like the real one) and Abacus!
Prayer requests:
-Gus // transition to Memphis
-Angus and Abacus’s wives are pregnant
-Laces Out’s cousin battling cancer
-Snowflake // VBS this week
The Inaugural Run…
The Scene: According to Prosciutto, it was mid-50’s with a slight breeze…beautiful morning for me to lose my F3 virginity by Q’ing for the first time.
Warm Up: Welcome // Disclaimer // Mosey to under the bridge
Side Straddle Hop / IC x 15
Baby Arm Circles (forward and backwards) IC x 15
Moroccan Night Club / IC x 15
Side Straddle Hop / IC x 15
Mountain Climbers / IC x 15
Dot Drill / 20 on your own
High Knees / IC x 15
Wide High Knees (Gus’s favorite) / IC x 15
Imperial Walkers / IC x 15
The Thang // Mosey to along the river walk
Modified DORA: (Partner up)
Partners will work together to accomplish:
100 Merkins, 150 LBC’s and 200 Squats
One partner will work on the exercise while the other partner runs to the first light pole and does 3 burpees and runs back. Once they get back, they switch.
Mosey to the base of Mt Madoryama…
Bear Crawl to the first light pole and lunge back x 4
Mosey to the bottom of the concrete stairs (down next to the lagoon)
Box jump to the top…after each stair you jump, do 1 dip…adding 1 dip to each stair you jump…example: after the 1st box jump, do 1 dip…after the second box jump, you do 2 dips…and on and on you go to the top.
PAX lined up for a Indian Run around Renaissance Park back to the Love Shack
Merry (At Love Shack)
Pickle Pounder / IC x 15 (everyone tried hard not to make eye contact)
Flutter Kicks / IC x 15
Freddie Mercury / IC x 15
Hold Low Plank for a 20 IC count
Hello Dolly / IC x 15
Rosalita / IC x 15
Box Cutters / IC x 15
Crunchy Frog / IC x 15
COT
Gus’ Transition to Memphis
Proscuitto’s family friend
Laces Out cousin // cancer, surgery in September
Word of the Day // One of the symbols for F3 is the shovel…God placed Adam in the garden and gave him the mandate to cultivate and make the rest of the earth flourish and look like Eden. We, as men have also been given the God-given mandate to cultivate our world and make things flourish. So, let’s grab our shovels and go to work. Let’s reject passivity and apathy and cultivate in the places God has placed us…In our homes, with our wife and kids, in our church, in our neighborhood, in our work environment, in F3…It’s so easy to abdicate our role and to slide into passivity; that is why F3, this band of brothers is so important. To help hold each other accountable and help us be the men that God has called us to be…Don’t give up men…the world has enough “boys who can shave” who have abdicated their roles, who are cultivating in the wrong places and the world is not flourishing as a result. May that not happen to us…Let’s grab our shovels and go to work; for the glory of God and for the good of those around us.
To The Bridge
The Scene: 65 and beautiful. It’s a great day to be alive, so let’s go to work men…
The Warm up: Welcome / Disclaimer / Mosey to under the Bridge
Side Straddle Hop / IC x 15
Mountain Climbers / IC x 15
Side Straddle Hop / IC x 15
High Knees / IC x15
Wide High Knees / IC x 15
Dot Drill / 20 on your own
Side Straddle Hop / IC x15
Ring of Fire / Circle up…one by one, each man calls out an exercise. He then bear crawls around the group while they execute that exercise.
The Thang:
Since this PAX was made up of elite athletes, I called an audible and lead us towards that beautiful bridge over troubled waters for a little more cardio that was planned.
Hit the Walnut Street bridge and started with:
10 Burpees, followed by a little mosey
20 Merkins, followed by a little mosey
30 Squats, followed by a little mosey
Held a low plank for a 20 count and then headed back to do it all over again
30 Squats, followed by a little mosey
20 merkins, followed by a little mosey to the end of the bridge where we started
10 burpees
Mosey’d to the river side of Coolidge Park to utilize the park benches
Incline Merkins x 15
Step ups x 30
Decline Merkins x 15
Dips x 15
REPEAT
Mosey back towards Mt. Madoryama…In honor of Memorial Day, Democracy and Merica, we took a vote to take the long or short way back…long way wins.
Halfway back, we stopped to hold a low plank for a 20 count
Ended up at the foot of Mt. Madoryama…
Bernie Sanders up the Mt. with a run down x 2
Merry at the Love Shack
-Each man took a turn leading a exercise that made our abs burn and made our wives happy!
COT
Prayer Requests:
Gus // Transition to Memphis
Laces Out Cousin // Cancer, surgery set for September
Prosciutto’s friend
Word of the Day: Matthew 20:26-28 // Whoever wants to become GREAT must be a servant…just as the Jesus did not come to be served, but to serve and to give His life as a ransom for many.