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Hardcore Partner Core

QIC:  Vaccine

Date: 01/31/2020

PAX: Swipe Right, Clothespin, Escobar, Chavez, El Chapo, DNF, Bernie, Snow Patrol, Jazzy Jag, John Doe, Flatline, Runner Up, Wala Wala, Peanuts, Toe Tag, Wuznt Me

AO: Hacksaw

Conditions

A warm 40 degrees, nice and dry

COP

Forward fold, willie mays hayes

mosey to the city hall parking lot

SSH, third grade excercise, seal claps, shoulder press, runner stretches, SSH

The Thang

Four’s a crowd
Table Workouts

1st bench- 15 incline merkins, 2nd bench- 10 box jumps, 3rd bench- 10 dips, 4th bench- 10 calf raises, (repeat for 2 sets) Mosey around the city hall

Only Thing a Pickle Ball Court is Good For

400 merkins, 800 lbc, 800 squats per group of 4. First team member runs a suicide, and then switches, etc. After first round of suicides, then the running switches to a lap. Mosey around city hall

Hardcore Partner Core

Groups of 2, 20 big boy sit ups with targets/20 leg throw downs. Switch

COT

Today’s COT was about the idea of a comfort zone. Getting out of your comfort zone is the reason most of us started attending F3. Imagine the possibilities you are missing sticking to your comfort zone. Don’t let fear of failure prevent you from getting out of your comfort zone, as you can learn the most in failure. Just don’t fail twice.
BALL OF MAN: Swipe Right led a great ball of man flesh

Moleskin

Several stragglers came in late and a few over sleepers but we will leave it up to it being the last Friday of the month, just don’t let it happen again!

News

Don’t forget to follow the 3rd F channel on slack and sign up for Tuesday. Great ministry with some awesome people over at Chubby’s. Very much worth your time.

Sale Creek convergence is pending.

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    Hurpees (and other fun) at Hacksaw

    QIC:  Jazzy Jag

    Date: 01/29/2020

    PAX: Fastlane, Bernie, WuzntMe, SwipeRight, Escobar, Vaccine, Coldplay, John Doe, Toe Tag, Walla Walla, Maytag, Mayhem (R), Peanuts

    AO: Hacksaw

    Conditions

    Warmer than recent weather. 38 degrees and clear

    COP

    Mosey long way around field to flag

    SSH x 20 IC

    Squat x 10 IC

    LBAC x 15 IC

    Reverse x 15 IC

    Smurf jacks x 10 IC

    Nolan Ryan’s x 10 IC

    Monkey humpers x 10 IC

    Merkins x 10 IC

    SSH x 20 IC

    The Thang

    Speed Dating – Hacksaw style

    PAX partnered up, one coupon per pair around flag pole

    Round of exercises:

    5 Hurpees (Burpees with partner jump)

    10 manmakers – 5 with coupon, 5 without coupon, transferring to partner halfway

    20 overhead press – 10 with/without coupon

    30 curls – 15 with/without coupon

    40 squats – 20 with/without coupon

    When complete, run lap of flags. Upon return, inner partner stays with coupon, outer partner rotates one station.

    Repeat. PAX completed a little over 5 rounds

    COT

    Q reminded everyone that F3 is not a workout group. It is a leadership training group that uses workouts to bring people together. One main way F3 trains leaders is by Qing. Everyone should Q at least once. It is a good opportunity to develop skills that can transfer to other areas.

    Moleskin

    PAX enjoyed the longer route of mosey to flag circle- several mud puddles were discovered.

    Hurpees are spreading in F3 Chattanooga!

    News

    Sale Creek Convergence on hold – check Slack for more info

    Saturday morning Convergence North GA, check Slack for more info

    Vaccine VQ Friday Hacksaw!

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      HIIT Em High BURP Em Low – Hacksaw 1-24-20

      QIC:  John Doe

      Date: 01/24/2020

      PAX: Hostess, Toe Tag, Walla Walla, Fast Lane, Bernie, Snow Patrol, Cold Play

      AO: Hacksaw

      Conditions

      High 30s to Low 40s with some light rain

      COP

      Mosey to Police Parking; SSH – 15 (IC); Forward Folds – 10 (IC); Third Grade Exercises – 10 (IC); Willie Mays Hays – 10 (IC); SSH – 15 (IC); Mosey to Pavilion

      The Thang

      Mixed in some old with the new

      Burpee Apocalypse
      Burpees – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

      HIIT Training
      4 Exercises repeated for 6 Rds

      • Side Straddle Hops
      • Flutter Jump Squat
      • Apolo Ohno’s
      • Mountain Climber

      Rd 1 – 60 sec per exercise; Rd 2 – 50 sec per exercise; Rd 3 – 40 sec per exercise; Rd 4 – 30 sec per exercise; Rd 5 – 20 sec per exercise; Rd 6 – 10 sec per exercise

      *20 Seconds rest between each round*

      Burpee Mania
      Half PAX does Burpees for 1 minute while the other Half PAX rests, then switch and repeat (Did this 2 times – Goal was 5 times – ran out of time)

      Mosey back from Pavilion to Parking lot for COT

      COT

      Talked about Givers Gain mentality and tied it into the 3rd-F with the homeless ministry. Made a request for each PAX member to find two Tuesdays a year to go and serve in partnership with Chubby’s
      BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

      Moleskin

      Searched high and low but no transvestites here either. Compliments were given to the chef for keeping everyone dry. Curse words were thought with each Burpee

      News

      3rd-F Q Opportunity still available for February; Convergence on 2/8/20 at Liberty Creek AO; OTB N GA on Saturday – new location

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        Nolan Richardson was Honest

        QIC:  WuzntMe 

        Date: 1/22/20

        PAX: Toe tag, Peanuts, swiperight, vaccine, bernie, fastlane, MaYhem, clothespin,  snow patrol, coldplay, speed trap

        AO: Hacksaw

        Conditions

        Cold.

        COP

        Mosey to Sherriff’s Lot

        SSH x20
        5 burpees OYO
        SSH x 20
        Imperial Walkers x15
        SSH x20
        Forward Fold x10
        SSHx20
        Mountain Climbers x15
        SSH x20
        5 burpees OYO

        The Thang

        Grab a block and a partner for the Nolan Richardson

        50 Manmakers

        100 Abyss Merkins on block

        150 block shoulder presses

        200 lunges

        250 Flutter Kicks

        300 LBCs

        350 Shoulder taps

        Partner A runs lap around flags while partner B does exercises. Switch.

        COT

        The other day, my M told me I looked like crap. She said I looked like I needed rest, and insisted I fartsack on Tuesday morning. She was right. I’ve had a hellacious project wrap up, and my exhaustion showed.

        In that moment, my M was not nice, but she was honest. My brother once told me that being nice isn’t a virtue, but that being honest is. I challenge the Pax to surround themselves with people who can be honest with them, and to be honest with others when possible. As men, we tend to think that we should just keep working at something, when in actuality, we can be at risk of exhaustion. I needed to hear what my M had to share. Maybe someone needs to hear you.

        Moleskin

        Very little mumble chatter. When time was called, I did hear something along the lines of “oh thank God for small victories.” I’ll take it.

        Chamber music promised, chamber music delivered during Countarama.

        News

        Sale creek convergence 2/8. Looking to get a 2.0 campout scheduled for end of March.

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          Greater Love Hath No Man…

          QIC:  Lutefisk 

          Date: 01/17/2020

          PAX: Peanuts, Angel Hair, Walla Walla, Snow Patrol, Coldplay, Wuzntme, Mayhem, Bernie, DNF, Annie, 9 Bolt, Three Skin, Speed Trap, Toe Tag

          AO: hacksaw

          Conditions

          Brisk and cool like the mountains of Norway on a warm summer day.

          COP

          Circled around the flag. A few merkins, arm circles, and burpees later we were ready to roll.

          The Thang

          [Comments]
          My Brother’s Keeper
          PAX started at one of the two ends of the line of flags. They then completed one of the follow sets of exercises in order to progress to the next flag. However, the goal was for EVERYONE to finish, which meant that PAX who got ahead were encouraged to switch with whichever PAX was at the 6.

          Burpees – 5

          Merkins – 10

          Bonnie Blairs – 10

          Squats – 15

          Lunges – 15

          Crunchy Frog – 20

          Leg Lifts – 20

          LBCs – 25

          Once every PAX had made it through, every circled around the final flag where we completed 30 burpees (with the encouragement that PAX who finished first could help other PAX complete their tally) and then completed a plank/squat variatio

          COT

          Hacksaw is named after Hacksaw Ridge, where Desmond Doss, a combat medic and pacifist due to religious beliefs, saved the lives of dozens of soldiers (both American and Japanese) during World War 2. He was a man who embodied the verse, “Greater love hath no man than this, that a man lay down his life for his friends.” In the example of Desmond Doss, however, we see the term “friends” as we know it extended to not only those who were his personal friends but all humanity.

          In Ephesians 2, Paul writes, ” For he himself is our peace, who has made us both one and has broken down in his flesh the dividing wall of hostility (v. 14)… And he came and preached peace to you who were far off and peace to those who were near (v. 17).” Paul speaks of how Christ came and preached peace to those who were far off (the Gentiles) and those were near (the Jews), making them in to one man and breaking down “the dividing wall of hostility.” The Jews and Gentiles were people groups that were culturally, religiously, politically, ethnically, and socially different from one another, and yet Christ broke down the walls of hostility and preached peace to both.

          The Japanese and Americans were different culturally, religiously, politically, ethnically, and socially, and yet Desmond Doss broke down the walls of hostility in the moment of chaos and preached peace to both.

          As we enter in to 2020, where we in American have sectioned ourselves off culturally, religiously, politically, ethnically, and socially from one another, building dividing walls of hostility, can we choose to lay down our lives for our friends, those around us, and preach peace to both those who are near (those who think, look, act, and speak like us) and those who are far (those who do not think, look, act, and speak like us)?

          We will never see someone for who they truly are (how Christ sees them), if we look at them through a wall. So, in 2020, may we be bridge builders, not wall builders. May we be focused on being good listeners and not being right. And may we preach (model and show) peace (love without conditions, selflessness, respect) those who are near and those who are far.

          Moleskin

          Mayhem served Hot Chocolate communion during the COT. It was magic.

          News

          OTB AO Saturday at NGa Brainerd Baptist Campus from 7-8.

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            My First Time at the ‘Saw

            QIC:  Ringwald

            Date: 1/15/2020

            PAX: Speed Trap, Bernie, Toe Tag, Peanuts, Escobar, Snow Patrol, Walla Walla, Mayhem, Angel Hair, Moondance, Fastlane, WuzntMe, Clothespin, Coldplay

            AO: Hacksaw

            Conditions

            We dodged the imminent rain, and enjoyed a cool 55 degree windy morning.

            COP

            Merkins x 10 IC
            Plank Jacks x 12 IC
            Mountain Climbers x 12 IC
            3 Burpees OYO
            SSH x 20 IC
            Wall sits
            Seal Claps x 12 IC
            Overhead Press x 12 IC
            Cherry Pickers x 12 IC
            Wall Sit x 10 IC
            5 Burpees OYO
            SSH x 20 IC

            The Thang

            Jogged to the back of City Hall
            Before we started our partner exercises, I wanted to kick things off with a round of 21. We did burpees. Then we got into it.
            Round 1
            Partner 1 – Broad Jump every other line/Body Builder
            Partner 2 – Decline Merkins in sets of 10
            Round 2
            Partner 1 – Suicides on every line
            Partner 2 – Dips in sets of 20
            Round 3
            Partner 1 – Duck walk every other line/Burpee
            Partner 2 – Squats in sets of 20
            Round 4
            Partner 1 – Bear Crawl
            Partner 2 – LBCs (with legs hire than picnic table seats)

            Moseyed to Veteran’s Park
            Partner 1 runs Capri lap
            Partner 2 repeats until partner 1 returns:
            10 Merkins
            10 Squats
            10 LBCs
            Rotated until time

            COT

            Every decision you’ve ever made, every yes or no, every influence, has led you here today. The first time you said yes to the Gloom is the reason you’re here this morning.

            Think of up to 3 people you haven’t spoken to in a while. These people can be anyone in your life; family, friend, foe. Make it a point to day to reach out to them. Shoot a quick text, leave a quick voicemail, mend a relationship that weighs heavy on your heart. Be that person today that puts a drop of inspiration in someone’s potentially empty bucket.

            Moleskin

            Thoroughly enjoyed my first time to Hacksaw! Almost saw Clothespin eat concrete during his bear crawl. Talked about stripper music and dead hookers. Dodged the police. All the great things you expect in the gloom.

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              Escobar 1 Year of Gloom

              QIC:  Escobar

              Date: 01/10/2020

              PAX: Bernie, Anny, Toe Tag, Speed Trap, Snow Patrol, Deep Dish, 9volt, Mrs. Baker, John Doe, Clothespin, Mayhem, Peanuts, Vila, The Count, Ducktales, Chavez, WuzntMe, Moondance, Vaccine,  Money Ball, Cold Play, Red Tees, Fast Lane

              AO: Hacksaw

              Conditions

              Moon was only 99.8% Full, but the 56 degrees in Mid January made up for it.

              COP

              Warm up? 3 PAX rucked for 75 min and 6 other PAX ran a 5k before the start.

              Introduced the PAX to the Trinity of Titan 80lb sand bags. After disclaimer given, told PAX to grab and bag and Mosey. The Trinity of bags gave insight to the direction we were headed. Moseyed across Apison Pike, past police station down Swinyar Dr instructing PAX every 100 yards to swap out carrying the bags. Stopped halfway down Swinyar for 20 SSH, then continued to… HOLY HILL.

              The Thang

              Arrived at the bottom of Holy Hill where 10, or 11, or 12, definitely 12, cones were placed 15 yards apart traversing the hill. Set Trinity Bags off to the side for The Thang.

              Inspiration came from my first post, Deep Dish VQ on 1-12-2019. The road was our greenway and the cones were our light posts.

              Starting at first cone perform called exercise, run to next cone, perform same exercise decreasing by 1.

              Burpees: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 1, 1

              Arrived at top of HOLY HILL for 45 seconds of Crunchy Frogs.

              Let’s Go Down:

              Reverse Lunges (facing top of hill at each station): 20, 18, 16… 2, 2, 2

              Arrived at bottom for 45 seconds of Leg Lifts.

              Let’s Go Up:

              Monkey Humpers: 20, 18, 16… 2, 2, 2

              Arrived at top for 45 seconds of Reverse Crunches.

              Let’s Go Down:

              Decline Merkins: 20, 18, 16… 2, 2, 2 (20 felt great, 18 didn’t, and by 16 I regretted the number)

              Grabbed the Trinity and moseyed back to Domino’s parking lot (again calling for bag swap every 100 yards)

              Arrived at parking lot with 1 minute left and gave the PAX what they wanted, 1 minute of 100s.

              TIME (whew)

              COT

              COMMITMENT: After all the commitments we make as men (wife, children, friends, church, work, etc.) where do we take the time to commit to ourselves? These early morning workouts are a perfect time to commit to ourselves. No one else is awake and needing us in this moment. “But, I’m too tired.”-Me. I’ve learned that I get as much sleep now as before by going to bed just a little earlier. It’s easy to be ready for bed at 9:30 P.M. when you have been on the go since 4:30 A.M.

              ACCOUNTABILITY: “I don’t need accountability, I work out on my own.”-Me. I did go through a stretch (a month or two) where I did a decent job working out at home. But man that sure is boring. I did not push myself to the same level as when working out with others. I fartsacked far too many times. Even to this day, if I plan a 5 A.M. workout at home, I rarely make it out of bed. However, here at the hack, we have made 5 A.M. run club the standard before every workout. I haven’t missed any day that I planned on being there early.

              BROTHERHOOD: “I don’t need more friends, I don’t have enough time for my current friends. “-Me. 5:30 A.M. doesn’t take away from your current friends (heck invite them to join and then you will see your friends even more). But if we are being honest, you will forge relationships with the men around you. There is a bonding power between men, when we struggle together. Pushing each other, mumble chatter, and going through the suck of an early morning workout, will all bring you closer to the men around you.

              COMFORT ZONE: “I’ll never lead/Q” and “5:30 A.M., that is insane”-Me on both accounts. Now, I love the leading aspect. It challenges me in more ways that I would have imagined. You don’t want to be the guy whose workouts are, uhhhh… easy.

              Moleskin

              One goal/hope was for some Merlot Splashing to occur. It didn’t happen that I’m aware. However, at least 2 of the PAX (in shape fellers) complained of being lightheaded, so I’ll take that.

              Ducktales came to breakfast afterwards and ordered a trayfull of breakfast burritos… for himself. Vila also knows the ins and outs of the Chick-fil-A app better than you.

              Oh yeah, 2ndF at Heaven and Ale later the same day was awesome. 9volt has more style that you and Mrs. Baker saw a GMC Yukon go airborn.

              News

              Gloomies, OTB North GA on Saturdays at 7, Volunteer on the 3rdF channel to help with the weekly Tuesday gathering at Chubby’s BBQ.

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                Threeskin should have been a block mason.

                QIC:  Clothespin

                Date: 01/08/2020

                PAX: Bernie, WuzntME, Mayhem, Fastlane, Threeskin, Snow Patrol, Swiperight, Vaccine, Coldplay, Toetag, FNG-SpeedTrap

                AO: Hacksaw

                Conditions

                It would have been a nice day to Fartsack but…… I was on Q! It was cold until some dumb fartface decided to make us workout with blocks… I really wonder about the sanity of the guy on Q this morning.

                COP

                Mosey to big American Flag get two block along the way
                Third Grade Exercise 15 in cadence
                SSH 20 in cadence
                Willy Mayse Hayse 14 in cadence
                Little baby Arm circles forward (thumb up) 15 in cadence
                Little baby Arm circles reverse (thumb down) 15 in cadence
                Seal claps 10 in cadence

                The Thang


                Round 1:
                • Curls-20 on your own with a block (felt great after yesterday’s workout…)
                • Toe Merkins- 20 on your own with a block
                • Baby Crunches-20 on your own with a block
                • Slow Squats-20 on your own with a block
                • 5 Burpees
                • Lap carrying block walking

                Round 2:
                • Tricep Extensions- 20 on your own with a block
                • Kettle Bell swings- 20 on your own with a block
                • Freddie Mercury-16 on your own
                • Lunges-20 on your own with a block
                • 5 Burpees
                • Lap carrying block walking

                Round 3:
                • Dips 20 On your own using two blocks as Platform
                • Decline Merkins-20 on your own using two blocks as a platform
                • Big boy sit-ups with a thrust-10 on your own with block
                • Squat thrust 10 own with block
                • 5 Burpees
                • Lap carrying block walking

                Round 4:
                • Incline Merkins 20 on your own using two blocks as platform
                • Military press 20 on your own with a block
                • 100’s 20 4 count on your own
                • SSH 25 4 count on your own
                • 5 burpees

                Round 5:
                • Line up and pass blocks. We stacked our blocks at one end of the line and passed all of them to the other. Threeskin stacked them very neatly at the other end. (I have an idea to make this go better next time!)

                Mary (if time left):
                • 1 minute plank
                • 20 little baby crunches
                • 10 Imperial Walkers in cadence
                • 20 flutter Kicks
                • 10 Hello Dollies

                COT


                Keep pushing yourself make time to workout outside of F3. You will get better and you will notice a difference!!
                BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

                Moleskin

                John Doe came up in conversation this morning. Something about Hello Dollies being renamed when he fails to wear shorts over his tights…..

                News

                Gloomies 1-13, OTB North GA Saturday

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                  A Block Party at the Police Station…or Jail House Block

                  QIC:  Red Tees

                  Date: 01/03/2020

                  PAX: The Count, Fastlane, Peanuts, John Doe, Vaccine, Escobar, Moneyball

                  AO: Hacksaw

                  Conditions

                  The rain had just stopped and it was in the 50’s. MUCH nicer than we had anticipated. We had to move across the street to the police department’s parking lot due to flooding over at the usual spot (The Count scouted that out during his scuba-ruck.

                  COP

                  We warmed up with SSH x 20, the most fun warm up ever, the side straddle hop merry-go-round, and some stretching to include little baby arm circles forwards and reverse, Morracan Night Clubs, and then a mosey across the police station parking lot to the farmers market and back.

                  The Thang

                  The group partnered up and together we used coupons to complete a Dora

                  100 Curls, 200 Overhead presses, 300 Squats and 400 single count flutter kicks. While one partner Bernied 100 yards and ran back the other partner cranked out the reps.

                  Once that was finished we gathered at the pavilion and while one partner did 30 SSH the other did a little wall sit boxing. We did 3 rounds, switching each time the partner reached 30 SSH.

                  We finished with Mary which was a Pax choice and ended with either 1 minute and 30 or 1 minute and 35 seconds of plank (John Doe and Escobar are still sorting out the official times.

                  COT

                  My verse for the morning was Hebrews 10:24-25. “and let us consider one another to provoke unto love and good works, not forsaking our own assembling together, as the custom of some is, but exhorting one another; and so much the more, as ye see the day drawing nigh. As I read that the evening before, I reflected on what we have in this group in terms of shared accountability and fellowship. Coming together each week is not always easy due to other commitments, fatigue, weather, etc., but you guys keep coming back and it motivates me to do the same and gets easier every day.

                  Moleskin

                  The only modification I made to my original plan for the workout was I called an audible on doing the monkey humpers after I realized we were in the police parking lot and there were 4-5 police officers watching us. I just didn’t have the guts to go there and deal with the questions of us all being taken in for lewd conduct at the Collegedale police department.

                  News

                  The Gloomies are coming. Pay Fissure by the 6th and please sign up to assist with handing out clothing and supplies to the homeless on each Tuesday. Check out the 3rd-F on slack.

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                    12 Days of Iron Pax

                    QIC:  threeskin

                    Date: 12/27/2019

                    PAX: Chavez, Mayhem, John Doe, Toe Tag, Peanuts, Cold Play, Snow Patrol, WuzntMe, Clothespin

                    AO: Hacksaw

                    Conditions

                    Amazing for December, kinda like a cool September morning. So lets do Iron Pax stuff.

                    COP

                    Short and Sweet so we can see if we can get all 12 days in

                    SSHs IC
                    Arm Circles IC
                    SSHs IC
                    Good Mornings IC
                    SSHs IC
                    Willie Mays Hays IC
                    SSHs IC
                    Merkins IC
                    Imperial Walkers

                    The 12 Days of Iron Pax

                    This was my last chance to do an Iron Pax workout in 2019, duh!

                    Day:
                    1 – Lap
                    2 – 8 Ct Body Builder
                    3 – Bonnie Blair
                    4 – Coupon Curls IC
                    5 – Burpees
                    6 – Imperial Walkers
                    7 – Squats (Slow Count)
                    8 – Plank Leg Lifts
                    9 – Pickle Pointers
                    10 – Squat Press with Coupon
                    11 – Mountain Climbers
                    12 – Merkins

                    COT

                    Do something BIG!
                    Go for it!

                    When you do, find someone to call and give you a pep talk. I don’t usually share stuff, especially personal stuff. This doesn’t have to be that. Just know that you have an F3 brother there to encourage you no matter what. I encourage your to find them.

                    Moleskin

                    Chavez edged me out today but we had to stop before we got to the last lap. He will be an IP contender next year.

                    Not much MC today, wonder why?

                    News

                    New years at Lions Den
                    Gloomies the 13th

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