Hill City – Page 12 – F3 Chattanooga

January 31, 2019

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.

January 30, 2019

Stop and give me…a circuit of exercises

QIC: Speed Bump
Date: 01/29/2019
PAX: Care Bear, Dirk, Fabio, Goose, Free Candy, Iron Butt, Prosciutto, Ringwald, Sunshine, Sunburn, Skitch, The Count, VSquared, Venus
AO: Hill City

Wet rain that turned into small flurries. “Snowflaking” as the Pax called it.

The Disclaimer was probably disclaimed.

COP

Mosey down to the Great Hall, complete the following exercises:

- Side Straddle Hops IC

- High Knees IC

- Side squats IC

- Finkle Swings IC

- Side Straddle Hops IC

- Slow and Steady Squats IC

- Plank IC

- Mountain Climbers IC
- Alternating Shoulder Taps IC

- Wall sits IC

Side Straddle Hops (ascending and descending pace, IC)

The Thang

1. Extended mosey over to Mt. Medoriama, pausing every so often to do a circuit of exercises (completed 3X throughout the workout).
  1. 1. 10 Merkins
  1. 1. 15 Slow and Steady Squats
  1. 1. 20 Big Boy Situps
  1. 15 Alabama Ass Kickers (each leg)

1. Arrive at Mt. Medoriama, proceed to partner up and DORA
  1. 50 Burpees – partner one Bernie Sanders up to cone, partner 2 completes Burpees. On second time through, partners will Bernie Sanders up the whole hill.

1. Quick jog over to Boob Hill
  1. 80+ Ryan Lochtes – partner one runs fast around Boob Hill, partner 2 completes Ryan Lochtes

Quick jog back to the great hall, completed the wall of pain:
1. 1. Wall Sit for 60 seconds, completing shoulder press and cherry pickers to distract from the pain
1. 1. Wall plank for 30 seconds
1. Funky Fissure exercise with the wall, 60 seconds (alternating knee drives)

Cool down mosey back to the Blue Rhino (stopped along the way for 10 penalty Burpees, no flag). The following MARY was completed:

Flutter Kicks IC
American Hammers IC
Freddie Mercurys IC
LBCs IC
Pickle Pounders IC

COT

A couple of weeks ago, I was asked to write some words of encouragement for my best friend as he steps into pastoral ministry. My words, along with several others, would be read to him as an encouragement to him in this season. Think of that – a whole bunch of people writing specific examples of how we have been impacted by this guy. That’s powerful! How often do we tell each other these kinds of things? Not publicly, so we can get praise for being so encouraging, but privately, through the written word, so that they will hear us clearly. I rarely do this!
Today, think of someone who has impacted you in the last few months, someone who encouraged you when you were down, or challenged you when you needed a boost. Write them a real, handwritten note, pop it in the mail, and then, most importantly, don’t sit around waiting for a response or for them to tell you about how meaningful that note is to them. Do it as a selfless act of encouragement.

Moleskin

When the rain turned to flurries, “Its snowflaking!” was exclaimed to sufficient chuckling.
QIC takes special pride when mumble chatter is low, as that means that PAX are sufficiently gassed (or that he is boring).

News

Don’t forget about the Road Trip to Canton this Saturday. Contact Sidekick on Slack for more details.

January 25, 2019

Ring Around the Mosie

QIC: Free Candy
Date: 01/22/2019
PAX: Back Pew, Best in Show, Carebear, Cowbell, Dirk, Fabio, Falco, Harry Carey, Iron Butt, Ringwald, Roadhouse, Skitch, Sunburn, Sunshine, VSquared, Venus
AO: Hill City

Conditions

The Disclaimer

I am not a profession although I wish I was. If you are injured we will drive your car to you or walk you to your car. Modify if necessary.

COP

Mosey to the scenic route along the river to the great hall.
x20 IC SSH
x15 IC Back-and-feet-against-wall arm flaps
x15 IC Back-and-feet-against-wall invisible ladder climbs
x25 IC Wall Sit
x20 IC SSH
x15 IC Mountain Climbers
x10 IC Merkins
x10 IC Pickle Pounders
x20 IC Knee Huggers (stand facing the slanted wall, lift one foot up as high as you can and let it fall into the wall, slowly kick off the wall. Alternate feet every time. Keep your arms to your sides and do not use them to push you up).
x20 IC SSH’s
x8 Lay-on-your-stomach-sprawled-out and reach back and across with one arm.
x8 Repeat above, but switch arms.

The Thang

Mosey to the grass in the middle of the sidewalk circle in the park (I will have had a rock pre-placed here).
Read outloud:
Everyone stand in your groups. There are 6 stations set up around this circle. At each stage you will perform the exercise listed on the sheet of paper located there. You will not need to keep count of your reps because one of the stages has a way of doing that for all of us. *points to direction of stage*.
When you arrive at that stage, you will be instructed to count to 5. Then you and your team will ring a bucket and begin sprinting, not jogging, down the sidewalk under the bridge, to the left, and until you get to the blue trashcan. Once you reach the trash can, turn around and come back. When you get back, the last person back rings the bucket. That second bucket ringing will signify to everyone that we all need to rotate stations counter clock wise.
1. The Stage
Get up onto the stage any way you can and then stand up. Go back down any way you want.
Options: Jump up or step up.
Modified: Hold a plank on the stage.
2. Benches by the stage
Incline merkins.
3. The Sprint
Have someone count to 5, then ring the bucket and immediately begin sprinting down the sidewalk, and around to the left. Turn around when you get to the blue trashcan and when you get back, the last person must ring the bucket.
4. Circle of Benches.
On any of the benches in the circle, alternate legs and do a step up, kicking the opposite knee up in the air.
5. Fountain Fun.
Each of you do a shuffle in a figure 8 around two statues. Do not overlap with each other’s statues.
6. Light abs.
LBCs
After one rotation of all the stages, bear crawl to center of the field. 10 count rest.
There will be one large rock. We will form a line, shoulder-to-shoulder, then lay on our backs and perform big boy situps in cadence. Every time we go down the rock will transfer, going from one end to the other and back. the “1..2..3..” count is done while everyone is on their backs. Do this until it gets to the end.
Bernie Sanders back to the station you were just at. This time we are going around the circle in the reverse direction.
When the second rotation was almost finished I instructed everyone to run to the center of the circle in the grass again.
Perform a pass-the-high-five circle. Everyone planks in a circle and you pass a high five. After one rounds of this, the high fives start on opposite ends of the circle. If you’re the person it catches up to, you have to do 3 burpees and it ends. Except….we even had to add a third and it never overlapped. So props to everyone for that. 1 burpee was given to everyone anyway 🙂

COT

Failure.
Fact: Not everyone that fails is a failure.
Fact: everyone fails and all of your friends and family have lives marked by failing.
Fact: we have bad associations with the word failure.
It can bring us to feel immense shame, like we are never going to be good enough for even ourselves. How many times do you tell yourself you’re going to stop doing something bad that’s in your life? Each time you swear you never want to and never will do it again. Then what do you do? You fail again. And you begin to believe a lie: that you’re not good enough to even do what you’ve said to yourself. And you believe that if you can fail yourself that easily that you’ll fail others too. And that brings you to feel deep shame.
But what if we could flip that around and when we fail we get back up, we talk to a friend, a spouse, someone in a men’s group, and we bring it to light. We admit that this single instance of failing does not make us failures. What does make you a failure is if you stop trying to learn from failing. Because everyone does it. But where it matters the most, are you bolstering up your defenses? Are you taking that situation and weakness you had as wisdom for the next time you’re in similar circumstances?
I hope that you can. I hope that you can give yourself more grace today when you let others down and when you let yourself down. I hope that that resolution you gave yourself to be more active this year doesn’t get squandered because you missed a workout or two and it’s still January. I hope for you all today that you can, with the help of others or God, and never on your own, stand back up, shake it off with wisdom and grace for yourself, and keep going. When you fail it’s not a point of no return that should leave you hopeless looking forward. You should be hopeful and forgive yourself without claiming the name of being a failure. Because you are loved and you have a hope and a future. Regardless of your past or present mistakes.

Moleskin

A few people including V^2 and Venus thought began the sprint but thought the trash can they had to run to was on the south side. Some say they’re still running today.

News

Ringwalds Q is on Saturday where he is giving a rendition of his first workout he ever led (or was it attended?)

January 2019 F3 Q

January 24, 2019

The Escalator

QIC: Sidekick
Date: 01/24/2019
PAX: Back Pew, Care Bear, the Count, Dirk, Ducktales, Fabio, Fissure, Flemish, Free Candy, Hobo, Iron butt, Roadhouse, Skitch, Sunburn, Sundance, Venus, Vsquared
AO: Hill City

Conditions

36 degrees and gloomy. Wind Chill was a factor indeed.

The Disclaimer

You are here because you want to get better. Push yourself and modify where needed. Support one another

COP

Mosey to the Great hall
SSH IC X25; Good Mornings IC X10; 3rd Grade Exercises IC X12; SSH IC X20; Baby Arm Circles IC X10; Reverse IC X12; Shoulder Press IC X15; Forward fold to plank to up dog to pike to forward fold; SSH IC X20; Reach Around IC X15; Mosey to Mt Madoriyama

The Thang

The Escalator
Round 1
Start at the bottom of the “planter tiers”, Box jump to the top; 15 Dercans; Bear crawl half way up the Mt; Sprint second half to top; 15 Big Boys; Mosey down.
Round 2
Start at the bottom of the “planter tiers”, Box jump to the top; 20 Dercans; Bear crawl half way up the Mt; Sprint second half to top; 20 Big Boys; Mosey down.
Round 3
Start at the bottom of the “planter tiers”, Step ups one per leg on each step and 5 dips per step; move up one step and repeat to the top; 15 Dercans; Bear crawl half way up the Mt; Sprint second half to top; 15 Big Boys; Mosey down.
Mosey to the bridge base and grab a BIG rock
Curls with rock IC X10; Military Press with rock IC X10; Bent over rows with rock IC X10; On your 6 – Bench press with rock IC X15; LBC with rock IC X10; Back up – Squats with rock IC X15;
Mosey to rhino
LBC IC X15; Flutter kicks IC X15; Reverse Pickle Pounders IC X15
Time

COT

Theme for the day is to Escalate. We have growth goals for 2019 with a retention chaser. We need to escalate our commitment to F3 and spread the good word with the sad clowns that need and even those that think they don’t. Our commitment makes the difference.

Moleskin

Workout started off rough for YHC. On the Mosey to the Mt. as I passed the Grassy Knoll, a lone gunman sent a round with devastating accuracy through my big toe and I went down. Knees are scabbed up like Rupaul’s but I will survive. Glad I took Fissure’s advice and wore gloves so I could save my delicate hands. Mumble chatter was light but there was a statement about “get the count up” which lead to a discussion about what she said and Cialis and solo bath tubs, but I digress. Enjoyed leading you men this morning.

News

Land Fill and Battery this weekend. be present!

January 15, 2019

Twin Peaks

QIC: VSquared
Date: 01/10/2019
PAX: Back Pew, Black Hat, Candu, Care Bear, Cowbell, Dirk, Free Candy, Geyser, Hobo, Iron Butt, Laces Out, Pink Panther, Prosciutto, Ringwald, Roadhouse, Sunshine, Uncle Fester, Venus
AO: Hill City

Conditions:

Not raining (and 28 degrees).

The Disclaimer

This is a free, volunteer, peer-led workout.

I am not a professional.

I have no knowledge of any injuries or fitness considerations.

It is each person’s responsibility to be safe and modify exercises if you need to.

Do not get hurt.

But if you do we will carry you to your car if necessary.

COP

Warm-Up (@Circle of Sacrifice):

Side Straddle Hop x50 (in cadence)
Windmill x20 (in cadence)
Nipple Scrapper Merkins (one arm at a time, scrape those nipples!) x20 (in cadence)
Willie Mays Hays
Mosey around the loop
1. Ass Kickers
2. High Knees
3. 75% run to under bridge by rocks (select one for each hand)
Arms Up!
1. Little Arm Circles forward x10
2. Little Arm Circles backward x10
3. Shoulder Press
4. Put your rocks back
Mosey to between Mt. Mydorihama and the sled hill.

The Thang

“An End to Mountain Neglect!”
Twin Peaks

1. This is an OYO section.
2. Burney Sanders up the Mt. on the right side;
3. Bearpee back down on left side;
4. Mosey to the base of steps;
5. Do alternating Dips the Incline Merkins back up the steps (17 dips, 1 Merkin, next step; 16 dips, two merkins, next step; etc);
6. Sprint up and over the peak of the Sledding Hill to the last flat area just over the peak;
7. Buddy Carry a friend back down the long way around;
8. Sprint back up and over hill together;
9. Buddy Carry the other man down.

Circle of Mary, in which ## different HIM called out core based exercises starting with American Hammers, and including some awesome core betterment.

COT

You have all heard that life is a bitch, and that is right at times. But what I want to talk about today is how life is also a race.
It’s not a race that you know the end of despite small milestones being made apparent which means that you have to fall in love with the process. F3 has played a big roll in helping me do this, but what makes this possible is that I have hope in the outcome based on the faith given me by what I believe to be a consistent, present, God. But faith is not natural, at least faith in things outside of ourselves and those things that we think we can control.
Yet, as I have tried that way of living my life I can say with certainty God’s way is far better than my own – which has nearly led to my destruction, “but for God” (the way all the best parts of our stories start!). So next time you come upon something that is unpleasant, difficult or downright nasty, don’t despair there is a God who is not removed from your situation that is there to rescue you while allowing you to be stretched and grown. I admit that can be hard to see especially since the nondestructive I’m speaking of permits death in this life, but the more times I enter those situations the more I am convinced of God and His active roll in my life and your lives.
“But what does it say? “The word is near you, in your mouth and in your heart” (that is, the word of faith that we proclaim); because, if you confess with your mouth that Jesus is Lord and believe in your heart that God raised him from the dead, you will be saved. For with the heart one believes and is justified, and with the mouth one confesses and is saved. For the Scripture says, ‘Everyone who believes in him will not be put to shame.’” – Romans 10:8-11
And again,
“Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing. If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him. But let him ask in faith, with no doubting, for the one who doubts is like a wave of the sea that is driven and tossed by the wind.” – James 1:2-6
That is a confession of the reality of God, His faithfulness and our necessity of that. God provides redemption and has shown this throughout history in many leadership characters like Abraham, Moses, David, Boaz, Joseph and eventually Jesus (the most backward of them all!).
I commend you to take faith in a faithful God and, being mindful but not stuck in our pasts or worrying about our futures, lean into the race thats before you today.

Moleskin

Downward Bearpees are freaking hard!

News

Candu’s anniversary Q is on Saturday!

January 15, 2019

Ring around the Hill City

QIC: Sunshine
Date: 01/15/2019
PAX: Back Pew, Candu, Care Bear, Cowbell, Dirk, Goose, Hobo, Iron Butt, Laces Out, Moondance, Pink Panther, Ringwald, Roadhouse, Skitch, Sidekick, Threeskin, VSquared, Venus
AO: Hill City

Conditions

Cloudy, low 30s temp.

The Disclaimer

Given.

COP

On the grass near the blue rhino

- Side Straddle Hop x20 in cadence

- Cotton pickers x10 in cadence

- Willie Mays Hayes x10 in cadence

- Windmill x 10 in cadence

- Little baby arm circles – forward x10 in cadence

- Little baby arm circles – backwards x10 in cadence

- Seal claps x10 in cadence

Chinooks x 10 in cadence

The Thang

Coolidge-Renaissance Circuit
Alligator merkins – 20 yards (path under Walnut St Bridge)
Reverse (Canderkins) merkins x10 (bars behind stage)
Wide leg lunges (between lights on path after Great Hall)
Dips x 20 (concrete circle in Renaissance)
Incline merkin x10/decline merkin x 10 (steps up to bridge to nowhere)
Uphill skip (path up to Mt Moriama)
Bernie Sanders (up Mt Moriama)
Box jumps (up the water steps)
Bear crawl (up Boob Hill)
Calf raises x 15 (on River St at Great Hall)
Saddle up (climb a statue by the fountain)
Side Straddle Hop x20 (around the fountain)
Reverse lunges – 20 yards (path under Walnut St Bridge)
Plank shoulder taps x20 (path under Walnut St Bridge)
Mary

- Captain Thor (1 big boy/4 American hammers) 10:40

- Flutter Kicks x12

- Low Pickle Pounders x15

Boat-Canoe until time

COT

The willingness to sacrifice is the prelude to freedom.

Moleskin

Another strong turnout for Hill City. Every man kept up with a difficult circuit, modifying if necessary. Unfortunately, there were no sleds for heading down Boob Hill and a mosey had to suffice.

News

Gameday on Saturday the 19th.

January 14, 2019

Why We Are Here

QIC: Ringwald
Date: 01/17/2019
PAX: Back Pew, Black Hat, Candu, Care Bear, Cowbell, Dirk, Fabio, Hobo, Iron Butt (Respect), Laces Out (Respect), Moondance, Pink Panther (Respect), Prosciutto, Protractor, Roadhouse (Respect), Sidekick, Skitch, Sunshine, Threeskin, Venus, Whittler
AO: Hill City

Conditions

A dry 35, but you couldn’t tell it from the body heat. Wait what.

The Disclaimer

Unprofessional. Rookie. Elective. Modify. The gist.

COP

Calf-raises x 12 IC
High knees x 12 IC
Squats x 12 IC

Arms parallel to the ground
Prosciutto Gold Chain x 10 IC
Seal Claps x 10 IC
Overhead Seal Claps x 10 IC
SSH x 10 IC
Cherry Pickers x 10 IC
SSH x 10 IC
Arms at rest
Imperial Walkers x 10 IC
SSH x 15 IC

The Thang

Location: Sidewalk with lights by the Blue Rhino. Grab a rock.
Performed in Rounds. Each round includes 1 arm exercise, 1 leg exercise, 1 ab exercise.
Arms follow the lights along the sidewalk (3 total lights). Legs and Abs include a rock.
Round 1
Arms – 10 Merkins
Legs – Lunge to building and back
Abs – 15 Big boy sit-ups
Round 2
Arms – 10 Shoulder Taps
Legs – Duck Walk to building and back
Abs – 15 American Hammers
Round 3
Arms – Mahktar N’Diayes
Legs – Bernie Sanders to building and back
Abs – Frankenflutters x 15 IC
Bonus Abs – Frankendollies x 10 IC
2 MOM – All LBCs

COT

Freed to Lead talks about the Problem – The Lonely Male. The 3 Fs solve that problem.

The Magnet – the workout brings you out here, envisioning yourself getting into shape.
The Glue – what keeps you coming back. Everyone can think of that conversation or that funny thing that turned a horrible workout into a “good time.”
The Dynamite – We all believe in something higher than ourselves.

Freed to Lead talks about an FNG who splashed merlot and thought he “slowed down” the rest of the group, went and apologized to the Q. The Q responded, “You didn’t slow anyone down. Brother, you’re the reason we are here in the first place. You are why we are here.”

Moleskin

Several of the men experienced “dog crap seal crawls.” I was one of those men.
Distant mumble-chatter included some deep thought: do ducks sometimes perform “human walks” and what do they call groups of humans walking together?

News

Pray for new and upcoming babies.
1/19/19 – Game Day @ Landfill

January 8, 2019

Merkin Mania & Ambitious Goals

QIC: threeskin
Date: 01/08/2019
PAX: Back Pew, Candu, Deep End, Dirk, Fabio, Free Candy, Goose, Hobo, Iron Butt, Moondance, FNG-Pink Panther, Protractor, Ringwald, Roadhouse, Sidekick, Skitch, Sunshine, Venus, VSquared, Whittler
AO: Hill City

Warm for January, still damp….

The Disclaimer: we had an FNG so we covered all the bases.

COP – in sets of 10

Mosey to the Great Hall
Good Mornings
SSHs
Seal claps
SSHs
Baby Arm Circles
SSHs
Military Press
SSHs
Arm circles of a baby
SSHs
Imperial Walkers
SSHs
Willie Mays Hays
SSHs
Imperial Squat Walkers
SSHs
Mosey to the Stage

The Thang

Merkin Mania – Time to get better, faster, stronger!
10 Incline Merkins IC
Run/Sprint to the fountain on the circle path – trot back to the stage on the other half of the circle
Special Guest – Runner-Up countdowns provided by Ringwald
15 Incline Merkins IC
Run/Sprint to the fountain on the circle path in the other direction – trot back to the stage on the other half of the circle
Special Guest – Runner-Up countdowns provided by Ringwald
20 Incline Merkins IC
Run/Sprint to the fountain on the circle path – trot back to the stage on the other half of the circle
Special Guest – Runner-Up countdowns provided by Ringwald
10 Merkins IC
High Knee Skip to the fountain on the circle path in the other direction – trot back to the stage on the other half of the circle
Special Guest – Runner-Up countdowns provided by Ringwald
15 Merkins IC
High Knee Skip to the fountain on the circle path – trot back to the stage on the other half of the circle
Special Guest – Runner-Up countdowns provided by ~~Ringwald~~ – Iron Butt
10 Merkin IC – slow count on the down
Mosey back to the lot for Long Legged Mary
Imperial Walkers – 20 IC
Imperial Squat Walkers – 10 IC after we (I) figured them out
Reverse Pickle Pounders – 20 IC
LBCs – 20 IC
Single Legged Reverse Pickle Pounders – 10 IC
Dying Cockroach – 10 IC
Single Legged Reverse Pickle Pounders – 10 IC (other leg – to make sure we are balanced)
Ringwalds Revenge – American Hammers (a – la – bama), Flutter kicks (for Fissure)

COT

A man without AMBITION is like a bird without wings.
I encouraged everyone to create an ambitious goal for the new year beyond what their normal goals may be. The following advice was then read.
Successful people maintain a positive focus in life no matter what is going on around them. They stay focused on their past successes rather than their past failures, and on the next action steps they need to take to get them closer to the fulfillment of their goals rather than all the other distractions that life presents to them.
Take advantage of the Ball of Man and become a HIM.
CIRCLE OF TRUST: Counterama to 21, Namerama without video (thanks Whittler and Ringwald), Announcearama about upcoming Qs and the Ball Of Man.
BALL OF MAN: Huddled up and closed it out.

Moleskin

Ringwald’s countdowns almost added up to the amount of SSHs we did.
Some chatter about looking pretty while skipping, not sure that it really made any of us pretty.
I was super proud of everyone running really hard, there were a lot of winded PAX.

News

Back to the normal schedule! Everyone get out there!!!

January 7, 2019

CSAUP 01 – The Inaugural “Tuff Muff”

QIC: Ohms, Picasso, Prosciutto
Date: 01/05/2019
PAX: Candu, Care Bear, Cowbell, Deep End, Dirk, Ducktales, FNG-Uncle Fester, Fissure, Free Candy, Goose, Iron Butt (Respect), Jambo (Willy Loman), Laces Out (Respect), Milkman, Moondance, Mr. Clean, Ohms, Picasso, Prosciutto, Ringwald, Roadhouse, Shatner, Skitch, The Count (Respect), VSquared
AO: Lions Den, Landfill, Hill City

Conditions

Got colder as the morning went on. Started out temps hovering around 40 degrees – by mid-morning temps were in mid 30s with windy conditions by the river. The joys of a 3 hour and 45 minute event

The Disclaimer

Delivered three times

Lions Den (Ohms Q)

COP

– Quad Stretches Right Leg x 10 IC
– Quad Stretched Left Leg x 10 IC
– Finkle Swings x 15 IC
– Windmills x 15 IC
– Cotton Pickers x 15 IC
– Willie Mays Hays x 15 IC

The Thang

Round 1 (Cardio)
– SSH x 20 IC
– High Knees x 15 IC
– Wide High Knees x 15 IC
– SSH x 20 IC
– Ass Kickers x 15 IC
– Imperial Walkers x 15 IC
– SSH x 20 IC
– Squat x 15 IC
– Lunge x 15 IC
– SSH x 20 IC
– Slow jog around the track
Round 2 (Infinity Plank)
– Plank x 10 IC
– Merkins x 10 IC
– Plank x 10 IC
– Carolina Dry Dock x 10 IC
– Plank x 10 IC
– Mountain Climbers x 10 IC
– Plank x 10 IC
– Makhtar NDiaye x 10 IC
– Slow jog around the track
Round 3 (Shoulder Blaster)
– LAC (FWD) x 10 IC
– LAC (REV) x 10 IC
– Cherry Pickers x 10 IC
– Chinooks x 10 IC
– Cherry Pickers x 10 IC
– Shoulder Press x 10 IC
– Moroccan Night Club x 10 IC

*Endex ~0600 – Mosey to Hill City

Landfill (Prosciutto Q)

After the disclaimer, it was decided that instead of yelling “Halt!” at the end of cadence exercises, Pax would yell “Muff!”

COP

Quick warm-up; no waiting – no stopping in between exercises
SSH x 10 IC
Mtn Climbers x 10 IC
ST Merkins x 10 IC
CDD x 10 IC
Alternating Shoulder Taps x 10 IC
10-down
SSH x 10 IC
High Knees x 10 IC
Lunges x 10 IC
Wide High Knees x 10 IC
Smurf Jacks x 10 IC
10-down
Toe Merkins x 10 IC
Prisoner Squats x 10 IC
Jump Squats x 10 IC
Toe Merkins x 10 IC
10-down
Imperial Walker x 10 IC
Pistol LBC x 10 IC
American Hammer x 10 IC
Dolly x 10 IC
Flutter Kicks x 10 IC
10-down
Elbow Plank x 10 IC
High Plank & Hold Knee to chest (L/R) x 10 IC
High Plank & Kick-out (L/R) x 10 IC
High Plank with Moon Gods (L/R) x 10 IC
Peter Parkers x 10 IC
10-down
**Mosey to the rock pile for two small dwaynes**

The Thang

Steam Engine’s “Wall Blaster”
Wall sit w/ Muhammad Ali x 15 IC
Wall sit w/ Joe Frazier x 15 IC
Wall sit w/ Push Press x 15 IC
Wall sit w/ Side Raises x 15 IC
Wall sit w/ Bus Driver x 15 IC
Rinse & Repeat with little dwayne’s
Air Chair & 1 round of “Prosciutto’s Gold Chain” (just because) x 20 IC
*Mosey over to the little hill
Death Crawl
3 Merkins at every Cone; Bear crawl cone to cone
*Mosey to pavillion
Block Party
(1:2 exercise ratio with coupons)
1 merkin on rock – 2 rock curls
2 merkins on rock – 4 rock curls
3 merkins on rock – 6 rock curls
4 merkins on rock – 8 rock curls
5 merkins on rock – 10 rock curls
-10 count-
5 merkins on rock – 10 rock curls
4 merkins on rock – 8 rock curls
3 merkins on rock – 6 rock curls
2 merkins on rock – 4 rock curls
1 merkin on rock – 2 rock curls
-10 count-
1 merkin on rock – 2 shoulder press
2 merkins on rock – 4 shoulder presses
3 merkins on rock – 6 shoulder presses
4 merkins on rock – 8 shoulder presses
5 merkins on rock – 10 shoulder presses
Wheel of Merkin x 3
~~Grave Diggers~~ Wheel of Nolan Ryan’s – L/R
Incline/Decline/Dip routine – each to 10 IC – 3 rounds
6MOM
War Hammer (WWII Situp & American Hammer) – 1:4 ratio
*Endex ~0800 – Mosey to Hill City

Hill City (Picasso Q)

COP

Calf Raises x 10 IC
Baby Arm Circles x 10, Reverse IC
Calf Stretches x 20 seconds IC
Parker Peters x 10 IC
Quad Stretches x 10 IC
Downward Dog x 10 IC
Cobra Pose x 10 IC
Back Stretch x 10 IC
Stuck Windmills x 10, Swap

The Thang

Whole Lotta Rosie
“Fourt’two thirt’nine fiftysix, You could say she’s got it all”
42 – LBCs
36 – Big Boy Situps
59 – Flutter Kicks
Thunder Struck
“I was caught, In the middle of a railroad track, I looked round, And I knew there was no turning back”
20 Merkins
45 seconds Plank
15 Merkins
30 seconds Plank
10 Merkins
15 seconds Plank
“Beating in my heart, The thunder of guns, Tore me apart”
Let There Be Rock
“In the beginning, Back in nineteen fifty-five, Man didn’t know about a rock ‘n’ roll show, And all that jive”
5 Rock Squats IC
10 Rock Chest Press IC
15 Rock Curls IC
20 Rock Rows IC
It’s a Long Way to the Top (If You Wanna Rock ‘N’ Roll)
“I tell you folks, It’s harder than it looks, It’s a long way to the top, If you wanna rock ‘n’ roll, It’s a long way to the top, If you wanna rock ‘n’ roll”
Partner Rock Toss Up Mt Midoriyama [aka Daisy Chain] x 2
Stiff Upper Lip
“I keep a stiff upper lip, And I shoot from the hip, I keep a stiff upper lip, And I shoot, and I shoot, Shoot from the hip, Yeah, I shoot from the hip
Left Side Plank x 20 IC
Right Side Plank x 20 IC
Willy Mays Hays x 20 IC
Glute Bridges x 20 IC
Pickle Pounders x 20 IC
Hells Bells
“Hell’s bells, Yeah, hell’s bells, You got me ringing hell’s bells, My temperature’s high, hell’s bells”
All PAX hold Plank while one PAX at a time runs to the Drum Jungle and rings the bell. The faster each PAX runs and rings the bell, the faster we get done.
Drum Jungle will be about 100 yards away
Have a Drink on Me
“So don’t worry about tomorrow, Take it today, Forget about the check, We’ll get hell to pay, Have a drink on me”
DONE – TUFF MUFF 2019 in the books

COT

CSAUP 01 dedicated to Best-in-Show’s Dad who suffered a major stroke the morning of the event. Prayers go out to him and his family during this very trying time.

Moleskin

T-Claps to the guys who conquered the full Muff: Deep End, Mr. Clean, Picasso, Skitch, Ducktales, VSquared, Prosciutto, Fissure, Ohms, FNG-Uncle Fester, The Count
T-Claps to those who conquered the half-muff (Hill City to Coolidge): Ringwald, Laces Out
When you name an event like the “Tuff Muff” – the mumble chatter takes care of itself
Yelling “Muff!” instead of “Halt!” never gets old. Never.
Draw string bags aren’t the most comfortable running bags
Free Candy might be the most considerate dude ever – he brought water and poured it in individual cups for the CSAUP’rs and also offered some honeybuns to replenish ~~electrolytes~~ calories; What a guy!
Landfill dog-walker joined in on some dip action with dog on leash (Cade); said he knew a guy in F3 — yep! we all do 🙂
Let’s just say, we are glad the facilities at the Landfill were open today – What say you Fissure?!
Whole lotta Rosie might be tough to remember the measurements, but it sure isn’t tough to talk about that Rosie in the context of the Tuff Muff.
Whiskey in a plastic container looks like urine
- Further, whiskey shot(s) after a CSAUP are now a staple (Thanks Picasso!)
Coolidge passerby who took photo at the end wearing Vancouver Canucks toboggan doesn’t watch hockey; but he took our photo so that’s awesome
Picasso loves AC/DC and is creative
Picasso drinks Kale Tonic medicinal tea after getting Muff’d; meanwhile, Ohms drinks whiskey laden coffee at a restaurant that doesn’t serve alcohol. It’s “Legal”.

News

January 3, 2019

“32 and Counting”

QIC: Laces Out (Respect)
Date: 01/03/2019
PAX: Black Hat, Candu, Care Bear, The Count (Respect), Deep End, Dirk, Fabio, Geyser, Hobo, Iron Butt (Respect), Moondance, Ringwald, Roadhouse (Respect), Skitch, Speed Bump, VSquared
AO: Hill City

Conditions 48 degrees and raining (you only get wet once!)

The Disclaimer given

COP: YHC is celebrating 32 years of marriage today, so the number 32 will come up often and all morning. See 15 different exercises below x 32 total reps each

Mosey to warmup at The Great Hall
12 SSH IC (1st), 16 Finkle Swings with partner each leg (2nd), 10 SSH IC, 12 Merkins IC (3rd), 32 Squats IC (4th), 16 LBAC each way (5th), 12 Imperial Walkers IC (6th), 10 SSH IC
Gave Ringwald authority of choice (Over or Under) who chose “Over,” so we will do The Thang OVER the Walking Bridge

The Thang

Mumble Chatter on way to Walking Bridge
32 of each exercise as we mosey across bridge, stopping along the way
Start of Bridge: 12 Burpees OYO (7th), 10 Merkins IC, 10 Imperial Walkers IC
Mosey 1/4 of way: 16 Lunges IC (8th), 10 Merkins IC, 10 Imperial Walkers IC
Mosey 1/2 of way: 12 Freddy Mercury IC (9th), 10 Burpees OYO, 12 Incline Merkins IC (10th), 12 Plank jacks (11th)
Mosey ¾ of way: 12 LBCs IC (12th), 10 Freddy Mercury IC, 10 Incline Merkins IC, 10 Plank Jacks IC
Mosey to end by Ice Cream Show: 20 LBCs IC, 10 Freddy Mercury IC, 10 Incline Merkins IC 10, Plank Jacks IC, 10 Burpees OYO
Mosey 1/2 of way: 16 Shinooks IC (13th), 16 Shoulder Press IC (14th), 16 Smurf Jacks IC (15th)
Mosey to end: 16 Shinooks IC, 16 Shoulder Press IC, 16 Smurf Jacks IC
Mosey back to Blue Rhino

COT

Countarama-17! Not bad for rainy day!
Namearama
Devo-32 years of marriage has taken lots of commitment, work and discipline. Allyson has loved me and we have stayed faithful to one another all these years. I am still however working on things daily. Focused this last year on being attentive (listening, focusing on her), being responsive (responding to the things she says and does) and emotionally connected (being present, connected to her in every way). Ephesians 5:25 “Husbands love your wives as Christ loved the church and gave himself up for her.” This is our challenge as husbands that we must do! This is your challenge this year!
Prayer Requests and Pray