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#F3MentalBattle

QIC: Fissure
Date: 03/27/2019
PAX: VSquared, She Shed, Geek Squad, Sidekick, Milkman, Magnum, Vila, Whittler, U-Turn, Prosciutto, Ohms
AO: Lions Den

Conditions

40 degrees and dry

COP

Met at Middle School lot

4 of 12 pax picked up DRP and mosey’d down to cones (50 yards)
Bernie back, swap DRP
High knees down
Bernie back, swap DRP
Butt kickers down, 
Bernie back, swap DRP
Mosey down
Bernie back

Circle up
50 SSH IC
cotton pickers x 10 IC
25 SSH IC
Slow windmills x 10 IC
10 SSH IC
8-count bodybuilders x 8

All of us marched/mosey’d the 4 DRPs up the big hill at the entrance to Red Bank Middle and deposited them 8 light poles up (maybe 9 not sure) then back down to the base

The Thang

Pax faced the hill

20 Merkins IC
20 Squats IC
20 flutterkicks (hands above body) IC
Sprint to DRPs, first man grabs one DRP and returns it to the base

10 merkins IC
20 squats IC
15 flutterkicks IC
Sprint to DRPs, new man grabs one DRP and returns it to the base

10 merkins IC
20 squats IC
15 flutterkicks IC
Sprint to DRPs, new man grabs one DRP while Whittler was instructed to sneakily grab the last of the four DRPs and head back down the hill

10 Merkins IC
15 squats IC
15 flutterkicks IC

1:30 plank to end

COT

Today was different.  We wrapped up about 5 minutes early to leave time for an extended COT.  She Shed shared about losing close friends to suicide and addiction and the impact its made on his life and a driving force behind why he continues to show up to F3.  He’d seen them put themselves last and paid the price for it.  Many thanks to She Shed for sharing from the heart this morning.  

F3 Nation spread the word and we joined the push put a spotlight on mental health today.  As Dark Helmet said, one of the leading contributing factors to feelings of depression, and to mental health issues in general is feelings of isolation.  Another pax shared on twitter that the highest suicide rate in the US is adult males between 40 and 54.  The average F3 pax falls in this range.  We must help guys remember they’re never alone.

Moleskin

Ohms continues to show up with a new baby at home.  Major props (to Mrs. Ohms too).  Being a new parent ain’t easy.

VSquared isn’t a Lions Den regular and showed up today.  Love to see that.

Apparently some guys had some solid heart rates this morning according to their fancy watches.  Running up hills will do that.

Vila has TWELVE more DRP cylinders in his possession.  FYI.

News

Skitch VQ at Hill City 3/28

Convergence at Veteran’s Memorial Park in Collegedale 3/30 7-8am

Grow Ruck coming in August in Georgia, stay tuned

Recent Backblasts

    Posted on

    The Landfill Rocks

    QIC: Fissure

    Date: 02/23/2019
    PAX: Best In Show (Respect), Cowbell, FNG-Cracker, Doodles, Ducktales, Geek Squad, Iron Butt (Respect), Jabooti, Moneyball, Mr. Clean, Prosciutto, Roadhouse (Respect), She Shed, Skitch, Sunburn (Respect), Truck-Yeah, Vila, VSquared, FNG-Waterboy
    AO: Landfill

    Conditions

    Chilly and wet

    The Disclaimer

    Did the deed

    COP

    Forward Fold x 10 IC
    Willy Mays Hays x 10 IC
    Forward Fold x 10 IC
    SSH x 50 IC
    Merkin x 8 IC
    Plank Jack x 10 IC
    SSH x 40 IC
    Merkin x 8 IC
    Plank Jack x 10 IC
    SSH x 30 IC
    Merkin 8 IC
    Plank Jack x 10 IC
    SSH x 20 IC
    Merkin x 8 IC
    Plank Jack x 10 IC
    SSH x 10 IC
    Merkin x 8 IC
    Plank Jack x 10 IC
    Shoulder to shoulder across top parking lot
    Lunge length of lot (toward the toilets), walk back
    Duck walk length of lot, sprint back
    Lunge lot, sprint back
    Duck walk lot, sprint back
    Mosey to get rocks

    The Thang

    All with rock:
    Instructed pax to get at least a 25 pound rock, mosey to bottom gate
    Pax line gate facing road
    Front raise x 10 IC
    Squat x 10 IC
    Rock swing (like kettle bell swing, nahmsayin) x 10 IC
    V-up crunch (Mr. Clean may have called them something else) x 10 IC
    Chest press x 20 IC
    Holding rock overhead marched up to crosswalk by lower lot

    Indian “run” to middle lot
    Partner up for the beginning of a Bear Crawl 123.  Think Dora but with bear crawls
    100 V-up crunches, partner bear crawls length of middle lot, run back
    200 alternating merkins on either side of rock on ground
    We got halfway through the merkins when time called and mosey/shuffle up to put rocks back then mosey to upper lot
    MOM
    LBC x 10 IC
    V-up crunch x 10 IC
    Boat Canoe
    American Hammer x 10 IC
    Plank x 10 IC
    Mosey to upper pavilion

    COT

    “Fartsackers don’t get to tell war stories”  Saw that in a tweet from Dredd (I think).  Let’s not pretend we’re out in the gloom acting like soldiers but it sure is fun to do hard things together.  Big props to 20 dudes showing up in the pouring rain.

    Moleskin

    Best In Show came real close to getting hit by a cop backing out of the landfill when he rolled in a few minutes late
    Nobody picked up a puny rock
    Prosciutto pointed out “Indian” runs are racist
    Maybe YHC forgot to close out the COT with Ball of Man.  Amateur hour out there for a bit.
    Gates were locked upon arrival at 0645 and that means so were the toilets.  Not good.  Hopefully no one stepped on the landmine near my vehicle.

    News

    Training Day in Ooltewah/Collegedale (Veterans Memorial Park), 3/30/19, 0700

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    Nomsayin

    QIC: Fissure
    Date: 02/11/2019
    PAX: Ducktales, Geek Squad, Magnum, Mr. Clean, Truck-Yeah, U-Turn, Whittler
    AO: The Huey

    Conditions

    Gloomy and misty and somewhat chilly

    The Disclaimer

    I am not a professional etc etc

    COP

    SSH x 50 IC
    Good mornings x 15 IC
    Third Grade Exercices x 13 IC
    Imperial Walkers x 15 IC
    SSH x 10 IC
    mosey to track
    4 x 4×4’s, half lap, 3 x 4×4’s, half lap, 2 x 4×4’s, half lap, 1 x 4×4
    mosey to the lot by the ball fields

    The Thang

    Dora
    Partner up at first island for Burpees (50), Monkey Humpers (200), Flutterkicks (300, single count)
    Bernie Sanders to opposite island then run back
    Alternate amrap big boy situps with partner holding your field 2 minutes each
    We modified the dora burpees from 75 to 50 so we cranked out 13 burpees OYO
    mosey back to cars
    SSH x 25 IC, 5 x 4×4’s, SSH x 20 IC, 4 x 4×4’s, SSH x 15 IC, 3 x 4×4’s, SSH x 10 IC, 2 x 4×4’s, SSH x 5 IC, 1 x 4×4
    MOM
    American Hammers slow x 15 IC
    Flutterkicks x 15 IC
    LBC’s slow x 15 IC

    COT

    “When Paul tells Timothy to “flee youthful passions” the larger passage never mentions greed or lust, it repeatedly tells him to avoid quarrels and controversy.  Conclusion:  the tendency to be argumentative is a most dangerous sin (2 Tim: 2)”
    YHC saw this on twitter from @dandoriani and it struck a nerve.  Paul wrote to Timothy about how church leaders should conduct themselves but this is a lesson that applies to leaders of all faiths.

    Moleskin

    The flu bug is going around Hamilton County and 4 pax had to stay home.
    Whittler told another great joke.  “How do you get a farm girl to like you?  A tractor.”  Gold.

    News

    President’s Day (Monday 2/18) at the Huey will start at 0515

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    Groundhog Day

    QIC: Fissure
    Date: 02/02/2019
    PAX: 9-Volt, Blowout, Bubbles (Respect), Deep Dish, Fastlane, Peaches, Rug Doctor (Respect), Sidewinder (Respect), Threeskin
    AO: The Battery

    Conditions

    30s and DRY which is really something for these Cleveland men

    The Disclaimer

    Disclaimed

    COP

    Mosey to parking lot by ball fields via Sidewinder’s truck to unload 10 CMUs
    SSH x 50 IC
    3rd grade exercises x 10 IC
    Windmill x 10 IC
    Willy Mays Hays x 10 IC
    Good Mornings x 10 IC
    Imperial Walkers x 10 IC
    SSH x 10 IC

    The Thang

    YHC q’d Hill City this past Thursday so the pax were in for a bit of a replay (hence today feeling a bit like the movie Groundhog Day for the q.  None of the pax were in attendance at Hill City so no harm no foul) this time we had the much heavier CMUs courtesy of Sidewinder/Rug Doctor instead of the varying weights of rocks at Hill City.

    The Climb
    10 Burpees, run 50 yards zig zag style around 6 cones and sprint back
    10 Burpees, 16 Overhead Press with CMU, run
    10 Burpees, 16 Overhead Press, 30 4C-Flutter Kicks, run
    10 Burpees, 16 Overhead Press, 30 4C-Flutter Kicks, 30 Chest Presses with CMU, run
    10 Burpees, 16 Overhead Press, 30 4C-Flutter Kicks, 30 Chest Presses, 30 4C-Al Gores (60ish seconds worth), run
    10 Burpees, 16 Overhead Press, 30 4C-Flutter Kicks, 30 Chest Presses, run
    10 Burpees, 16 Overhead Press, 30 4C-Flutter Kicks, run
    10 Burpees, 16 Overhead Press, run
    10 Burpees
    We had time left for some 7’s with bent over rows (with CMU) and squats.  We ran the length of our still setup cones in between our reps)
    Ditch CMUs and mosey back to the flags for mary
    MOM
    Plank high x 15 IC
    Plank low x 15 IC
    Shoulder taps x 10 IC
    American Hammers x 10 IC
    Leg Climbers x 10 each leg IC
    Big boy situps x 10
    LBCs x 25 IC
    Plank High x 15 IC
    Plank low x 15 IC
    10 burpees to hit 100 for the day

    COT

    Similar to my q at Hill City, we highlighted effort throughout the workout.  We need to take full advantage of waking up early to get better physically.  It’ll bleed into other parts of our lives where we need to really bring it.  Work.  Family.  We should be holding each other accountable as well.  F3 is more than a workout.

    Moleskin

    YHC blames the darkness for choosing the absolutely worst concrete to place our cones for the workout.  Pure luck no one broke an ankle.

    News

    https://f3chattanooga.wpcomstaging.com/q-schedule/
    F3 luncheon February 8th – Location TBD, tune to Fellowship channel

    Posted on

    Thermal Thursday

    QIC: Geek Squad
    Date: 01/31/2019
    PAX: Rosetta(Nomad), Truck Yeah, Milkman, Hector, Mr.Clean
    AO: The Huey

    Conditions

    23 degrees feels like “cold as balls” 17 degrees.
    Ellen:
    Clark, Audrey’s frozen from the waist down.
    Clark:
    That’s all part of the experience honey.

    The Disclaimer was given

    The Warm-O-Rama

    SSH IC x 25
    Imperial Walkers IC x 20
    Good Mornings IC x 20
    Finkle swings IC x 15 each leg
    SSH IC x 25
    Relay Run to the tennis basketball courts
    “hustled to the courts, so I could get me a short set”

    The Thang – Newton’s Law

    Four Corners – Escalator Style  OYO, but go to next corner together
    Corner 1:
    10 Merkins
    Run to Corner 2
    Corner 2:

        • 10 Merkins
        • 20 Big Boy Sit Ups

    Bear Crawl to Corner 3
    Corner 3:

        • 10 Merkins
        • 20 Big Boy Sit Ups
        • 30 Squats

    Bernie Sanders to Corner 4
    Corner 4:

        • 10 Merkins
        • 20 Big Boy Sit Ups
        • 30 Squats
        • 40 Overhead seal claps

    Crab walk back to Corner 1
    Back at Corner 1, we began to descend the escalator
    Corner 1:

    • 40 Overhead seal claps
    • 30 Squats
    • 20 Big Boy Sit Ups
    • 10  merkins

    Run to Corner 2
    Corner 2:

    • 30 Squats
    • 20 Big Boy Sit Ups
    • 10 merkins

    Bear Crawl to Corner 3
    Corner 3:

    • 20 Big Boy Sit Ups
    • 10 Merkins.
    • Bernie Sanders to Corner 4

    Corner 4:

    • 10 Merkins

    Crab walk back to Corner 1
    Relay Run full lap around the track
    “Welcome to the House of Payne”  – Major Payne style
    We circled up and got into plank position. We took turns doing 1 merkins at a time while all others held plank. Then 2, Then 3. Then 4. We did this for four rounds.
    “Want me to show you a little trick to take your mind off that pain?  You might feel a little Pressure.”
     
    MARY:
    Flutter Kicks IC x 15
    LBCs IC x 15
    American Hammer IC x 15
    Box Cutters IC x 15
    Freddy Mercury’s IC x 15
    Peter Parkers IC x 10 each leg
    FireHydrants IC x 
    Time!

    COT

    “The most important thing in communication is to hear what is not being said.”  – Peter Drucker
    This is an important part of what makes great leaders!
    In my role at TVA I am oftentimes faced with this. Everyone has a different perspective and a different focus when trying to resolve an issue.  Some will speak up, while others who have the best plan/answer may not feel comfortable speaking up because of who is in the room.  You have to be cognizant of this and create a safe place culture in order to find what is the best for the organization as a whole!
    Collaboration is more effective when the leader can pick up on non-verbal cues and steer them the right way for the betterment of the team.
    I challenged our guys to apply the same principle to their interactions with others in F3.  Pay attention to the non-verbal signals others may be giving. In those moments, step up and take action. An encouraging word or just coming alongside your brother through a tough exercise or situation may mean more to them than you may ever know!
    We can all become great leaders if we focus on investing in others and leading by example, in our attitude, in what we say and sometimes even in what we don’t say.
     

    Moleskin

    ”One tubby, tubby”
    ”Welcome to the house of Payne”
    “Cough, cough, flem, 5…1-2-3…6”

    Prayer Requsts:

    Rosetta – pray for friend in Nigeria, she is 8 days overdue in pregnancy
    truck yeah- traveling mercies for father this weekend flying back to Nigeria.
    Milkman- his aunt passed away unexpectedly this week
    Clean- wife 8 weeks till due date
    Hector- pray for family
    Geek- continue to lift up Angus
     
    THE END!
     

    Posted on

    The Climb

    QIC: Fissure
    Date: 01/31/2019
    PAX: Cowbell, Dirk, Flemish, Goose, Hobo, Iron Butt (Respect), Moondance, Prosciutto, Ringwald, Roadhouse (Respect), Skitch, Sunburn (Respect), Sunshine, The Count (Respect), Venus, Whittler
    AO: Hill City

    Conditions

    27 and crisp according to Moondance’s Facebook post.  What a stud that guy is.  I heard those frog shoe things keep your feet nice and warm.

    The Disclaimer

    Could be argued a legit disclaimer was not issued.  No FNGs present so perhaps only a slap on the wrist.  We did, however, make sure the mission of F3 was clearly stated for some newer guys.  Can’t forget we’re here to plant, grow and serve small workout groups for the invigoration of male community leadership.

    COP

    Short mosey to the Blue Rhino.  Circle up.
    SSH x 50 IC
    3rd grade exercises x 15 IC
    Windmills x 10 IC
    Imperial Walkers x 15 IC
    SSH x 10 (faint mumble chatter about having already hit our quota(?) of SSH, as if)

    The Thang

    Mosey to the rocks under Market Street bridge via the path by the river.  Grab a medium sized rock.  Circle up.
    The Climb
    10 Burpees, run 50 yards zig zag style around 5 lights to cones and sprint back
    10 Burpees, 20 Overhead Press, run
    10 Burpees, 20 Overhead Press, 30 4C-Flutter Kicks, run
    10 Burpees, 20 Overhead Press, 30 4C-Flutter Kicks, 40 Chest Presses, run
    10 Burpees, 20 Overhead Press, 30 4C-Flutter Kicks, 40 Chest Presses, 25 4C-Al Gores (50ish seconds worth), run
    10 Burpees, 20 Overhead Press, 30 4C-Flutter Kicks, 40 Chest Presses, run
    10 Burpees, 20 Overhead Press, 30 4C-Flutter Kicks, run
    10 Burpees, 20 Overhead Press, return rocks and slow mosey back to parking lot
    10 Burpees to finish the cimb down

    COT

    YHC tried to highlight effort today.  The fartsack isn’t totally overcome by showing up to a workout.  It’s easy to give less than max effort.  You’re cheating yourself!  Instead, we need to take full advantage of waking up early to get better physically.  It’ll bleed into other parts of our lives where we need to really bring it.  Work.  Family.  We should be holding each other accountable as well.  F3 is more than a workout.

    Moleskin

    Iron Butt had the best of intentions when he broke out his makeshift flag today.  We’re talking masking tape and all.  A real team effort.  Little did he know, though, that there were plenty of burpees on the agenda today.  Sorry not sorry.
    Despite the guys really pushing it mumble chatter found its way in via some jokes about a hippo and a pony.  Whittler teased a joke about growing up on a farm.  Gotta be more to that one…
    Iron Butt didn’t need prompting to give us a 10-count.  Aye.
    Ringwald, according to the Hill City AOQ himself, came about as close as it gets to crapping his pants.  He excused himself a few minutes early to find a toilet.

    News

    https://f3chattanooga.wpcomstaging.com/q-schedule/
    Don’t forget about the Road Trip to Canton this Saturday. Contact Sidekick on Slack for more details. 
     

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    Ultimate Letdown (sad face)

    QIC: Co-Q (Fissure, Ringwald)

    Date: 01/19/2019
    PAX: Cowbell, Fissure, Iron Butt (Respect), Pink Panther (Respect), Ringwald, Roadhouse (Respect), Sidekick, Skitch, Steam Engine, Venus, Vsquared
    AO: The Landfill

    Conditions

    Best summed up as NOT ultimate football weather

    The Disclaimer

    Disclaimed

    COP

    YHC (Fissure) improvised a little something for the Pax

    The Thang

    Baton was passed to Ringwald and we did some dips, abyss merkins and step ups followed by MOM.  Despite the weather we got us a little workout in.

    COT

    While nothing was prepared since we had high hopes of playing some ultimate football we still managed to have a solid discussion about how F3 is structured and potential growth in Chattanooga.

    Moleskin

    We all woke up for gameday but the weather and darkness were having none of it.  In the future we need to plan around the darkness, at least.  The monsoon is just bad luck
    Ringwald is a good sport as he continues to give a hearty Go Tigers during the namerama as a result of our wager.  And it brings me great joy.  Only 5ish more weeks left!

    Posted on

    New Year’s Day 2019

    QIC: Co-Q (Fissure & Prosciutto)

    Date: 01/01/2019

    PAX: 9-Volt (Respect), Care Bear, Coin Purse, Cowbell, Deep End, Early Bird, Fabio, Fastlane, Fissure, Free Candy, Geek Squad, Gisele, FNG-Hector (Cesar Nicole), FNG-Hobo (TJ Mitchell), Jabooti, FNG-Loan Shark (Craig Smith), Milkman, Ohms, Picasso, Poacher, Prosciutto, Rug Doctor (Respect), Skitch, VSquared, Venus, Wuzntme

    AO: The Landfill

    Conditions

    Lots of fog. Lots of humidity. Mid-50s. Gates closed, but no one cared. Got better anyways. Red Bank Po-Po showed up at 7:15am. Glad they have 7am on the sign…

    The Disclaimer

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

    COP

    SSH x 20 IC
    Imperial Walkers x 15 IC
    Windmills x 10 IC
    SSH x 20 IC
    Slow n Low Merkins x 10 IC
    Slow n Low Werkins x 5 IC
    8-Count Body Builders x 10 IC

    Mosey to bottom parking lot by dog park

    Carolina Dry Docks x 10 IC
    Little Baby Arm Circles x 15 IC then reverse
    Shoulder Press x 15 IC
    Seal Claps x 15 IC

    Mosey to Middle parking lot

    Slow n Low Squats x 10 IC
    Lunges x 10 IC
    Flutterkicks x 25 IC
    Little baby crunch x 25 IC

    SSH x 10 normal pace, x 10 quick, x 10 quicker

    The Thang

    (Prosciutto takes hand-off from Fissure)

    Given the large number of PAX today, Pro asked for the group to form two “flights” at the bottom of the very large hill.

    1) BIG HILL RUN

    Each flight would run up the hill. At the top, any ‘hands on knees’ from any pax would result in a burpee penalty.

    Two runs, and 5 burpees total completed.

    2) Wheel of Merkin (3 revolutions)

    3) Partner Work

    A DORA is a great exercise routine, but sometimes both partners do not do equal reps. So, call this an accountability Dora, if you will. Both PAX complete the same number of reps each to a total number.

    Mosey to the rock pile along the uphill road, form two lines 2 by 2.  The man across from you is your partner. Partner 1 – grab a rock.

    Instead of a Dora, this is a stationary partner exercise with three exercises. While P1 is performing 25 reps of the called exercise P2 will perform another exercise AMRAP until P1 is complete.  P1 hands rock to P2, P2 completes exercise for 25 reps and P1 completes exercise AMRAP. 3 rounds completed of 50 total reps each  per partner

    Round 1:
    Squat with Rock / SSH; complete 50 reps each PAX

    Round 2:
    Curl with Rock / Lunge; complete 50 reps each PAX

    Round 3:
    Tricep Extension / SSH; complete 50 reps each PAX

    **Run up park road until you see the speed bumps on the hill and cones

    4) The Beast

    The Beast (6 exercises repped 6x with sprints in between each cone; 6 exercises per cone) aka “Mark of the Beast”. Round assignments as follows:

    1. Jump Squat
    2. Wide Merkins
    3. Parker Peter
    4. Jump Lunge
    5. Smurf Jacks
    *6. Out of time…

    Baton passed back to Fissure for a few minutes of Mary

    Flutterkicks x 19 IC
    Heel touches x 19 IC
    LBC’s x 19 IC
    American Hammers x 19 IC

    COT

    (Prosciutto): I generally struggle with New Year’s resolutions. Instead, I feel a year-in-review works better. Goals are a great thing, if you you’re a “goal person” that can take assessment and track progress of that. Truth of the matter is, most people aren’t dedicated enough to track that progress.

    Besides, if the goal matters that much to you, why wait? What are you waiting for? Start now. Don’t just wait for a date on the gregorian calendar which is “fictitional” at-best (I know-I know— the word might not be “fictional”; see Moleskin).

    So, a year-in-review is a great way to come up with what you’re going to do next.   What worked? What didn’t? What can be better? That’s how I go about my next step. How I think about my goals. You should, too.

    Moleskin

    • Three FNGs takes hard work and determination when the naming comes. New Years eve made everyone brain-dead this morning
    • Props to Venus for coming out, even though he was sick with mucous.
    • Cleveland guys clown-car’d; nice effort
    • Picasso has almost more goals than we had in Pax count for 2019 – well done – large aspirations
    • “Fictitional” isn’t a word (yet), just ask Whittler and Fissure who laugh/point fingers at you when you mess up fancy vocabs; not funny guys – #feelingsHurt #sadPanda

    News

    1. Saturday 01/05 – Cleveland Q-School at The Battery is going to be lit! Abcess will be there to show you the ropes
    2. Also, Saturday 01/05 – Chattanooga Inaugural CSAUP born out of stupid male testosterone and challenges to better the TEAM!

     

    Posted on

    Rise & Shine

    QIC: Co-Q (Fissure & Ohms)
    Date: 01/02/2019
    PAX: Ducktales, Fissure, Geek Squad, Loan Shark, Ohms, Picasso, Sunburn, The Count (Respect), Whittler
    AO: Lions Den

    Conditions

    Mid 40’s and dry

    The Disclaimer

    Given quickly before the slaughter

    COP

    Fissure was blessed to be able to administer the warm-up Q portion of this workout.  The Pax were blessed to receive the Slaughter Starter.
    10 burpees
    9 squats
    8 burpees
    7 squats
    6 burpees
    5 squats
    4 burpees
    3 squats
    2 burpees
    1 squat
    10 burpees
    SSH x 15 IC
    Windmills x 10 IC
    Imperial Walkers x 15 IC
    SSH x 15 IC
    Butt kickers x 15 IC
    High knees x 15 IC
    Willy Mays Hays x 10 IC
    3rd grade exercises x 10 IC
    SSH x 20 IC
    Baton passed to Ohms for the fun part

    The Thang

    Now that we were all nice and warm…it was time to get started.

    ALARM 1
    Bicep Curls (Arms) x 25 IC
    Squats (Legs) x 25 IC
    LBCs (Abs) x 25 IC
    Run 100m, Merkins x 12 IC (Rinse and Repeat x 4)
    ALARM 2
    Overhead Press (Arms) x 25 IC
    Calf Raises (Legs) x 25 IC
    Flutter Kicks (Abs) x 25 IC
    Run 100m, Mountain Climbers x 12 IC (Rinse and Repeat x 4)
    ALARM 3
    Tricep Extention (Arms) x 12 IC
    Coupon Swings (Arms) x 13 OYO
    Al Gore (Legs) x 25 IC
    Freddie Mercury (Abs) x 25 IC
    Run 100m, Makhtar Ndiaye x 12 IC (Rinse and Repeat x 4)

    Moleskin

    A couple vocal pax weren’t too jazzed about the slaughter starter.  Chatter (whining) about it not being warmup-y. Mumble Chatter was weak this morning…something about everyone being too out of breath. Seems to be much quieter in the Gloom when Prosciutto is not present.  Loan Shark came right back after his first post at Landfill on New Years Day.  This time, though, he managed to bring one good shoe and his mother-in-laws shoe.  So he worked out in his house shoes.

    News

    https://f3chattanooga.wpcomstaging.com/q-schedule/
     

    Posted on

    Battle of the Bulge…repair

    QIC: Fissure
    Date: 11/15/2018
    PAX: Candu, Deep End, Ducktales, Flemish, Geek Squad, Kodak, Laces Out (Respect), Ohms, Sidekick, Steam Engine, Sunshine, The Count (Double Respect), VSquared
    AO: Hill City

    Conditions

    Low 40’s, slight rain, pretty meh

    The Disclaimer

    Delivered quickly because it’s pretty meh out and the sooner we get moving the better

    COP
    Great Hall
    SSH x 15 IC
    Abe Vigoda x 10 IC
    8-count bodybuilders x 10 IC
    SSH x 15 IC then off to the Bulge (Boob Hill)
    The Thang
    It’s been a real battle with this bulge (hernia) the last couple months and the time has come to get it repaired.  Today the repair is coming via sucking wind charging the Bulge (boob hill) with some fun in between
    Battle of the Bulge…repair
    We circled the light pull at the corner of Boob Hill closest to Mount Midoriyama
    Round 1:  5 Burpees, 10 Merkins (IC), 20 Squats (IC), Bearcrawl down the sidewalk at the base of the Bulge then (after the pax were all lined up facing the bulge) sprint to the summit and back down to start
    Round 2:  6 Burpees, 12 Merkins (IC), 22 Squats (IC), sub in duck walk for Bearcrawl and sprint again
    Round 3:  7 Burpees, 14 Merkins (IC), 24 Squats (IC), sub in lunges for duck walk and sprint again
    Round 4:  8 Burpees, 16 Merkins (IC), 26 Squats (IC) halt
    Pax turned to face the summit by the beginning light pole and sprinted up and over to the opposite corner and back.  Rinse and Repeat x 3 ending up at the far corner away from Mt Midoriyama
    Round 5:  9 Burpees, 5 Merkins (IC), SSH x 30 IC (progressively quicker every 10 reps)
    Mosey back to parking lot near Blue Rhino
    6 MOM
    Flutterkicks x 15 IC
    American Hammers x 10 IC
    Partner sit-ups alternating on my call (churned out roughly 25 each)
    Boat Canoe til time

    Moleskin
    Today’s workout certainly meant no disrespect to the actual battle of the bulge, one of the largest (and deadliest) battles in American history and one that helped lead to the end of WWII.
    The Pax gave great effort today and the mumble chatter was minimal.  Replaced with sucking of wind and some splashing of merlot.
    Reminded the guys that when you’re hurt, you’re hurt.  No shame in resting to heal up.  Ringwald tweaked his back this week and essentially had to be beaten over the head to not show up.  Props to him even though he’s a bammer. 
    I have surgery to repair the “bulge” this coming Tuesday.  Prayers for the physician performing the surgery.  Not nervous at all…

    News
    Cleveland Launch of The Battery and 2 year anniversary THIS SATURDAY at Tinsley Park in Cleveland, TN

    Upcoming Qs
    Abscess at The Battery (Cleveland launch) 0650 Saturday 11/17/18