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Anvil Vibes

QIC:  Fissure

Date: 05/18/2020

PAX: Escobar, John Doe, Threeskin

AO: Anvil

Conditions

Starting to see some humid mornings. Rain held off for us but track was wet.

COP

WMH, SSH, Cotton pickers, slow count merkins, squats, reverse lunges

The Thang

AMRAP (with good form!) of the following circuit

all reps x 12:

Power Merkins (hands leave the ground at extension)

Atomic Merkins (Merkin with ab thruster, like the bottom of a burpee but you don’t stand up)

Reverse Lunges (1 side=1 rep)

Squats

Elbows to Knees (like reverse crunch, but make sure arms go back during extension and bring both elbows to knees for contraction)

Crab Cakes (in crab position, right hand to left foot and switch. 1 side=1 rep)

Smurf Jacks

Run 400 meters.

RnR until 610. 0610-0615

Mary – Imperial Walkers x 120 (1=1), V-ups x 20

COT

What keeps you coming to F3? Fitness is seen as “me time” for a lot of men our age. Nothing wrong with some me time. Me time is healthy, but you show up to this leadership group disguised as a workout group and wait what IT’S NOW ABOUT YOU everyone is preaching! It’s about the next guy. Before you know it you’re getting a lot out of F3 because you’re putting a lot in leading workouts and caring about these guys.

Hard committing is great and a lot of guys use it to get their butt’s out of the fartsack. Some guys in the group spoke of a next level; a standing commit. Building credibility might just be the name of the game.

Moleskin

Anvil’s first workout post rona shutdown
Threeskin finished a full circuit more than the next guy
Anvil needs a flag

News

Memorial Day – BURPH – 0700 at Hot Dam

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    Freedom Bird

    QIC:  Fissure

    Date: 03/12/2020

    PAX: Friar Tuck, Couch Potato, Threeskin, Geek Squad, Bandcamp, Milkman, U-turn, Ducktales

    AO: The Huey

    Conditions

    Upper 50s. Ground wet. Humidity beginning to roll in.

    COP

    Mosey from flag around track over to back lot
    Circle up
    SSH x 10 IC
    Imperial Walker x 10 IC
    SSH x 10 IC
    Fwd Fold x 10 IC
    WMH x 10 IC
    SSH x 10 IC
    Teapots x 9 each side IC
    SSH x 10 IC
    Iraqi tea time x 10 IC
    SSH x 10 IC

    The Thang

    “Killer B’s”

    3 Rounds:
    Broad jump 10 yards
    10 burpees, 10 Bonnie Blairs, 10 big boi situps
    Broad Jump 10 yards
    10 burpees, 10 Bonnie Blairs, 10 big boi situps
    Broad Jump 10 yards
    10 burpees, 10 Bonnie Blairs, 10 big boi situps
    Bear crawl back to start 30 yards
    While waiting for 6: hold plank to failure, 10 big boi situps, run lap

    1 Round:
    Broad jump 10 yards
    5 burpees, 5 Bonnie Blairs, 5 big boi situps
    Broad Jump 10 yards
    15 burpees, 15 Bonnie Blairs, 15 big boi situps
    Broad Jump 10 yards
    20 burpees, 20 Bonnie Blairs, 20 big boi situps
    Bear crawl back to start 30 yards
    While waiting for 6: hold plank to failure, 10 big boi situps, run lap

    Mosey back to flag

    COT

    Briefly touched on the corona virus craze that is currently in full swing. No touchy.

    Encouraged the pax to embrace whetstone and seek out Iron Butt’s guidance. F3 is built to foster mentor/mentee relationships.

    Moleskin

    An older gentleman pulled up to get some laps in. He was kind enough to light a heater for our lungs to enjoy

    Couch referred to THE huey as a Freedom Bird on our way back to the flag. What a great symbol she is.

    News

    [Fill in News, Upcoming Q’s, Events, etc.]

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      Thieving Bob’s Thang

      QIC:  Fissure

      Date: 03/09/2020

      PAX: Peanuts, Sunburn, Candu, FNG-Gosling, Jazzy Jag, Sidekick, Pebbles, Iron Butt, Teflon, Best In Show

      AO: Boneyard

      Conditions

      Upper 50’s and drizzling

      COP

      Mosey to the Incline parking lot with a pit stop to crank out 40 merkins for heart health
      SSH x 25 IC
      Imperial Walkers x 10 IC
      SSH x 20 IC
      WMH x 10 IC
      SSH x 15 IC
      Fwd Fold x 10 IC
      SSH x 10 IC
      Arm circles, reverse, seal claps x 10 IC
      SSH x 20 IC

      The Thang

      Just to get a lay of the land:
      Lunge up Incline parking lot ~75 yards
      Lunge down Incline parking lot ~75 yards

      Starting at the bottom perform 1 burpee then run to the top, 5 LBCs then run back down
      Continue back and forth with LBC reps increasing by 5 as burpee reps increase by 1.
      Done after the round of 8 burpees and 40 LBCs.
      Yes, Robert Jean aka Whittler aka Bob q’d Huey yesterday and did this same burpee/LBC thang (and 40 merkins for heart health). Imitation is the sincerest form of flattery. Right?

      20 burpees then jailbreak to the top

      Mosey back to startex
      SSH x 25 IC
      Plank x 30 IC
      10 burpees

      COT

      Encouraged the pax to embrace whetstone and seek out Iron Butt’s guidance. F3 is built to foster mentor/mentee relationships.

      Moleskin

      Peanuts showed up late and found an empty parking lot. He should get a q credit for sticking around until we returned.

      We got a glimpse of the new Incline railway cars. Pretty kewl.

      FNG naming was a bit like pulling teeth. Kenny didn’t seem to have many stories to share even when pressed on how he proposed to his wife, so we envisioned a scene out of the Notebook with Ryan Gosling, etc etc

      News

      Battlefield (North Georgia AO to be launched soon) Saturdays 0600-0700

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        100% Chance of Hugs

        QIC:  Fissure

        Date: 02/18/2020

        PAX: Sidekick, Sunburn (Respect), Iron Butt (Respect x 2), Best in Show (Respect), Ducktales, Pebbles, Doodles, Jabooti, Vsquared

        AO: Boneyard

        Conditions

        Low 50s with a slight drizzle and some puddles on the ground

        COP

        Circle up
        SSH x 50 IC
        Single file mosey the parking lot straight away, side shuffle across, bernie back down, side shuffle across, Rinse and repeat then circle up
        Imperial Walker x 10 IC
        Burpees x 10
        Bonnie Blairs x 20 (one leg is a rep) OYO
        Merkins x 15 IC
        Monkey Humpers x 20 IC
        Squats x 25 IC

        The Thang

        Round 1: Mosey from parking lot up the jogging path to the two pillars on Pirola St and back (1 lap), 10 burpees

        Round 2: 2 laps, 10 burpees, 20 Bonnie Blairs, burpees for the six
        Round 3: 3 laps, 10 burpees, 20 Bonnie Blairs, 30 merkins, burpees for the six
        Round 4: 4 laps, 10 burpees, 20 Bonnie Blairs, 30 merkins, 40 Monkey Humpers, burpees for the six

        Single file mosey the parking lot straight away, side shuffle across, bernie back down, side shuffle across, Rinse and repeat then circle up
        Imperial Walker x 25 IC
        Burpees x 10
        Bonnie Blairs x 20 (one leg is a rep) OYO
        Merkins x 5 IC (Doodles on q)
        Merkins x 5 IC (Iron Butt on q)
        Merkins x 5 IC (Jabooti on q)
        Monkey Humpers x 20 IC
        Squats x 25 IC (Sunburn on q)

        COT

        1 Peter 5:5 “In the same way, you who are younger, submit yourselves to your elders. ALL OF YOU, clothe yourselves with humility toward one another, because “God opposes the proud but shows favor to the humble.””

        One way to translate that is it’s hard to teach a proud man anything.

        Words of wisdom part of the q is intended to be a bread crumb so we kept it pretty short after the pax worked hard.

        Moleskin

        Sunburn felt like he was at basketball practice

        Sidekick and his gimp knee had to modify a lot. No, that was not my mission.

        Jabooti will start checking the q schedule going forward and avoiding mine. He was just kidding, though.

        Best in Show asked if there would be hugs today. There were plenty of hugs today.

        News

        Tuff Muff 2/22/20 – check Announcements channel

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          Gloom Mountain Burpees

          QIC:  Fissure

          Date: 01/30/2020

          PAX: FNG-Tinkle, Lanyard, Jazzy Jag, Training Wheels, Evita, Peanuts, Doodles, Chavez, Swingset, Zipper

          AO: RidgeCut

          Conditions

          Low 40s and clear

          COP

          SSH x 10 IC
          Fwd Fold x 10 IC
          Teapots x 6 IC each side
          Iraqi tea time x 10 IC
          SSH x 10 IC
          Arm circles x 10 IC, reverse x 10 IC
          SSH x 10 IC

          The Thang

          Gloom Mountain Burpees
          Stumbled across this on twitter this week and swooned
          – Mosey Burpees – Mosey from upper lot to lower lot then back with pitstops for 15 burpee sets – 75 total
          – Thunderstruck – 5 minutes – 33 burpees
          Chumbawamba (Tubthumping) – 5 minutes – 27 burpees
          – Burpee sprint ladder – 10 burpees, sprint to line, 9 burpees, sprint back, etc etc – 55 burpees (modification was running back and forth)
          – Uphill Crawl Bear then 5 burpees, Downhill bear crawl then 4 more, etc etc – 15 burpees (modification was running up and down the hill)
          – Amrap burpees with only five minutes remaining. In a perfect world we’d have time for a 100 burpee set to finish for 305 total burpees.

          Roughly half the group stayed on the burpee train completing ~220 burpees by 0615

          COT

          Tyran Mathieu had a solid tweet the other day:
          Control your emotions doesn’t mean avoid your amotions. Feel that shit, understand that shit, just don’t lose your shit.

          We discussed how men are prone to bottle up emotions and the negative that can result.

          Moleskin

          YHC returned from a week and a half off for a Disney vacation. Copious burpees is a grand way to return.

          Our FNG arrived just a few minutes late and we didn’t realize he was a new guy until the COT. Welcome, Tinkle!

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            Can’t Spell Hugely Without Huey

            QIC: Co-Q (Whittler and Fissure)

            Date: 01/06/2020

            PAX: Burrito, Ducktales, Hasbro, U-turn, Geek Squad, Band Camp, Milkman, Radiohead, Whittler, Fissure

            AO: Huey

            Conditions

            High 30s. Crisp. Stars out.

            COP

            Whittler on Q
            Mosey around track ~ halfway break off over the bridge to the back parking lot between the islands, circle up
            SSH x 20 IC
            Windmills x 10 IC
            3rd Grade Exercises x 10 IC
            WMH x 20 IC
            Alternating Shoulder Taps x 10 IC
            Plank Jacks x 10 IC
            Little Baby Arm Circles x 10 IC, Reverse x 10 IC
            Overhead press x 10 IC
            SSH x 20 IC

            The Thang

            Fissure on Q (workout comes via Threeskin q at RidgeCut with minor modifications, thanks Threeskin)

            Start at one island

            2 Burpee – Run across to other island
            2 Merkins – Flutterkick for 6, Walk back together

            2 Burpee – Run across
            2 Merkins – Run across
            4 Lunges IC – Run across
            4 Merkins – Flutterkick for 6, Walk back together

            2 Burpee – Run across
            2 Merkins – Run across
            4 Lunges IC – Run across
            4 Merkins – Run across
            6 Imperial Walkers IC – Run across
            6 Merkins – Flutterkick x 30 then Squat x 30 for 6, Walk back together

            2 Burpee – Run across
            2 Merkins – Run across
            4 Lunges IC – Run across
            4 Merkins – Run across
            6 Imperial Walkers IC – Run across
            6 Merkins – Run across
            8 Merkins – Run across
            8 Merkins – Flutterkick x 30 then Squat x 30 for 6, Walk back together

            2 Burpee – Run across
            2 Merkins – Run across
            4 Lunges IC – Run across
            4 Merkins – Run across
            6 Imperial Walkers IC – Run across
            6 Merkins – Run across
            8 Merkins – Run across
            8 Merkins – Run across
            10 Plank Jacks – Run across
            10 Merkins – Flutterkick x 30 then Squat x 30 for 6, Walk back together

            At this point we’ve spelled BLIMP and the pax were given a choice between that last round to make BLIMPS or a wildcard. Wildcard won, so:

            10 burpees, 10 squats IC
            9 burpees, 9 squats IC
            8 burpees, 8 squats IC
            7 burpees, 7 squats IC

            LOL jk we’re still doing that last round, so:

            2 Burpee – Run across
            2 Merkins – Run across
            4 Lunges IC – Run across
            4 Merkins – Run across
            6 Imperial Walkers IC – Run across
            6 Merkins – Run across
            8 Merkins – Run across
            8 Merkins – Run across
            And that’s all the time we had

            COT

            Our man Whittler begins a new gig at Erlanger in the trauma/ER department today. It’s a big change for him and his family, so we took the opportunity to lay hands on him and pray for what’s ahead.

            Moleskin

            Never a dull moment with Burrito is around to contribute to the mumble chatter. He took a tumble early on but didn’t let it slow him down. Something must’ve jumped up and bit him.

            The wildcard vote came down to Radiohead. He isn’t scared of anything and definitely not scared of getting better! I’d like to think we got Hugely better today.

            News

            Last chance to HC for The Gloomies! Check #announcements channel for details

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              Hill City Huffing and Puffing

              QIC:  Fissure

              Date: 01/14/2020

              PAX: Skitch, Moneyball, Free Candy, Pink Panther (Respect), Back Pew, Carebear, Sinai, Kowbell, Loan Shark, Goose, Doghouse, Oil Can

              AO: Hill City

              Conditions

              Mild and on the verge of a storm

              COP

              Mosey from flag to Mt Midoryama
              Partner up, Partner A carry partner B up the mountain, both walk down
              Circle up
              SSH, Fwd Fold, Teapots, SSH, 3rd grade exercises, SSH

              The Thang

              Facing Mt Midoryama
              Round 1: 10 burpees, 40 merkins, 40 Bonnie Blairs, run up mountain and back down
              Round 2: 10 burpees, 30 merkins, 30 Bonnie Blairs, two trips up the mountain and back
              Round 3: 10 burpees, 20 merkins, 20 Bonnie Blairs, three trips
              Mosey to base of Boob Hill (the steepest part, mind you)
              Round 4: 10 burpees, 10 merkins, 10 Bonnie Blairs, four trips up the Boobiest lookin hill around
              Mosey back to flag stopping under the walking bridge while it started to storm for COT

              COT

              We got nice and intimate under the walking bridge as the storm started to rage around us. A decent group of gloomie attenders made it out to Hill City today including YHC running on straight fumes. Skitch, HC’s main aoq man delivered a heckuva closing word at the gloomies about living third a what happens when thankfulness is overflowing and I wanted the non-gloomie attenders to hear a little about it. Maybe we need a Gloomies bb?

              Moleskin

              No, we did not reciprocate the partner carry. Apologies.

              News

              Sale Creek Middle/High School AO (to be named soon) launches February, check slack

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                Tinney Time

                QIC:  Fissure

                Date: 12/26/2019

                PAX: Swingset, Peanuts, Sunburn, Snow White (Augusta), FNG-Handyman, FNG-MBA

                AO: RidgeCut

                Conditions

                Low 50s and clear

                COP

                SSH x 10 IC
                Imperial Walkers x 10 IC
                SSH x 10 IC
                Fwd Fold x 10 IC
                SSH x 10 IC
                WMH x 10 IC
                SSH x 10 IC
                Mosey to first large parking lot by Belvoir
                10 merkins IC, 10 squats IC
                9 merkins IC, 9 squats IC
                8, 8
                7, 7
                6, 6
                Mosey to base of Cock Hill (that’s the name, right?)
                5 merkins, 5 squats
                4 merkins, 4 squats
                3, 3
                2, 2
                1, 1

                The Thang

                6 burpees then jailbreak up Cock Hill, grab the 6 then perform 6 Bobby Hurleys (slap the ground/squat then jump shot, yea it’s just a jump squat), then slow mosey back down to the base of the hill
                5 burpees and repeat the rest of the fun
                4
                3
                2
                1
                Mosey back down to grab water bottles, etc then back up to the cars

                MOM
                American Hammers x 10 IC
                1 burpee
                Big Boi situps x 10
                1 burpee
                High plank x 10 IC
                1 burpee
                Heel touches x 10 IC
                1 burpee
                Flutterkicks x 10 IC
                1 burpee
                Six Inches x 10 IC
                1 burpee
                Low plank x 10 IC
                4 burpees (that makes 10 burpees for no flag)

                COT

                https://f3nation.com/2018/05/13/positive-habit-transfer-q2-4-2/

                Bad Habits are easy to slip into, but hard to break. Positive Habits are hard to develop, but easy to slip out of. If it were otherwise, people would simply replace their bad Habits with good ones without the help of anyone else. But it doesn’t work that way. Most people need forcible contact from another person in order to replace their negative Habits with positive ones. This help is best delivered in the form of the Positive Habit Transfer (PHT) .

                Moleskin

                Swingset brought two of his older brothers and his Dad today. 4 out of 7 pax were Tinneys! According to Snow White, our man Swingset’s tendancy to splash merlot is genetic. He almost made it through today without splashing but he had to pull over before exiting the parking lot to get the hate out. Many thanks to Snow White for filming the event.

                News

                New Years Day convergence at Lions Den 0700

                Gloomies 1/13/20 at Keller Williams downtown, 630pm, check announcements

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                  Well, HELLo there HILL

                  QIC:  Fissure

                  Date: 12/17/2019

                  PAX: Topless, El Chapo, Mrs Baker, Deep Dish, ThreeSkin, Clothespin, 9Volt, Mayhem

                  AO: The Battery

                  Conditions

                  Low 60s and drizzling

                  COP

                  Circled up around the flag on the soggy grass
                  SSH x 10 IC
                  Imperial Walkers x 10 IC
                  SSH x 10 IC
                  Fwd fold x 10 IC
                  SSH x 10 IC
                  WMH x 10 IC
                  SSH x 13 IC
                  move to dry ground
                  SSH x 12 IC
                  5 burpees
                  SSH x 20 IC
                  5 burpees
                  Little baby arm circles x 10 IC
                  Reverse x 10 IC
                  Overhead press x 10 IC
                  Cherry pickers x 10 IC
                  Moroccan night clubs x 10 IC
                  SSH x 15 IC
                  5 burpees
                  Mosey to Hell Hill

                  The Thang

                  7’s
                  Started with burpees x 6 at the bottom of Hell Hill and Bobby Hurley’s (squat jump shots) x 1 at the top
                  Pax finishing first were instructed to do their own thing while waiting for the six so Threeskin led us with lunge walks up Hell Hill.
                  When all pax were finished we did 5 jailbreaks up Hell Hill with slow mosey down in between
                  Mosey to pavillion
                  5 decline merkins, 10 incline merkins
                  6 decline merkins, 15 incline merkins
                  7 decline merkins, 20 incline merkins
                  8 decline merkins, 25 incline merkins
                  9 decline merkins, 30 incline merkins

                  done

                  COT

                  Another simple message of gratitude for the pax. Without each of you showing up there would be no F3!

                  Moleskin

                  Why does it always rain at the battery?

                  News

                  No Christmas workout

                  New Years Day @ Lions Den

                  Gloomies 1/13/20 check slack announcements

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                    Dad Bod Medium Intensity Fun

                    QIC:  Fissure

                    Date: 12/16/2019

                    PAX: Burrito, Geek Squad, U-Turn, Radiohead, Spackler, Band Camp, Hasbro, Milkman, Ducktales, Couch Potato

                    AO: The Huey

                    Conditions

                    Mid 50’s and clear

                    COP

                    SSH x 10 IC
                    Imperial Walkers x 10 IC
                    SSH x 10 IC
                    Iraqi tea time x 10 IC
                    SSH x 10 ic
                    Fwd fold x 10 IC
                    SSH x 10 IC
                    Merkins x 10 IC
                    SSH x 10 IC
                    Monkey Humpers x 10 IC
                    SSH x 10 IC

                    The Thang

                    40 merkins, 40 squats, 20 big boi situps
                    Lap, sprint straightaways and mosey corners
                    30 merkins, 30 squats, 15 big boi situps
                    Lap, “
                    20 merkins, 20 squats, 10 big boi situps
                    Lap, “
                    10 merkins, 10 squats, 5 big boi situps
                    Lap, “
                    Mosey to pavillion
                    Partner up
                    Rd 1: Partner A wall sits while Partner B performs 40 dips then 20 decline merkins
                    swap
                    Rd 2: Partner A wall sits while partner B performs 30 dips and 15 decline merkins
                    swap
                    Rd 3: Partner A wall sits while partner B performs 20 dips and 10 decline merkins
                    swap
                    Rd 4: Partner A wall sits while partner B performs 10 dips and 5 decline merkins
                    swap
                    Each pax found a bench of their own for 5 rounds of 1 minute box jumps with 30 seconds of rest in between
                    done

                    COT

                    Simple message of gratitude today. YHC is very thankful for the guys who show up for their brothers. Without each other there is no F3!

                    Today was more HIIT than dad bod medium intensity fun ; )

                    Moleskin

                    Burrito is a “midwife noise” expert. May need to rename them Burrito noises if this keeps up. Midwife noises doesn’t exactly make sense anyway.

                    News

                    Gloomies 1/13/20 check slack announcements!

                    No Christmas workout

                    New Years Day @ Lions Den

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