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Out with the old….with the old…



QIC: Best In Show
Date: 12/31/2018
PAX: Back Pew, Bumblebee (Willy Loman),Care Bear, The Count (Respect),  Ducktales, Fissure, Goose, Jabooti, Ohms, Prosciutto, Ringwald, Sunburn (Respect), Whittler
AO: Hill City

Conditions

Low 50’s with a light mist, nice for the last day of December

The Disclaimer

Pretty sure I did this…if not consider this a retroactive disclamer

COP

Since YHC just celebrated his 54th, seemed appropriate to open with 55 SSH. Followed by a short mosey.
It was great to have 2 other Pax over 50!

The Thang

Ran under the bridge for some shelter and to be near the Dwaynes  that would be required later…the goal of the Q was to break the (unofficial) record of number of exercises in a 45 minute post. According to the historian Prosciutto that number was oddly enough 54…
And so it began
IMPERIAL WALKER 12 IC
WINDMILLS 12 IC
3rd GRADE EX 12 IC
FORWARD FOLD 10 CT
PLANK 10 CT
FORWARD FOLD 10 CT
LBAC 10 IC
RLBAC 10 IC
CHINNOK 10 IC
REV CHINNOK 10 IC
MNC 10 IC
MERKIN 10 IC
At this point everyone was instructed to grab a Dwayne for the next round . It should be noted that Care Bear had what could be described as a small boulder.
PUsh Press 10 sc, Curl 10 sc, Overhead Tri Extensions, 10 sc, BOR 10 sc, Front Raises 10 sc, Overhead Press 10 sc, Upright Row 10 sc, St Bernard Squats, 10sc
Dropped the Dwayne’s and continued;
Merkin 10 IC
Plank 10 ct
Annie R/L 10 ct
Plank Jack 10 IC
Plank March 10 IC
Mtn Climb 10 IC
Shoulder Taps 10 IC
Ab Time;
LBC
RLBC
Flutter Kicks 12 IC
Freddie Mercury 10 IC
Drag Queen Dolly 10 IC
Repeat the Dwayne sequence above at this point, then more abs;
American Hammer 10 IC
Drag Queen Dolly 20 IC
Rosalita 10 IC
St Bernard Squuat 12 SC
Repeat the Dwayne sequence again, really wanted to blast the guns! Then some more abs;
American Hammer 10 IC
Freddie Mercury 10 IC
Flutter Kicks 10 IC
LBC 10 IC
Drag Queen Dolly 10 IC
Cocoon Crunch 10 IC
time was running out so a short mosey back to the start, finished it off with 5 surprise Burpees!
61 exercises completed, if moseys are included we can state 63 as the new record! (Thanks Ohms!)

COT

I had a goal for the Pax to break the record and as a team we succeed. All the HIM present will be part of this record until it falls. Goals are a common theme at this time of year. We need goals in life, family, business. In order for us to know we are successes must have a goal that lets us know we are striving for everyday. F3 has been a big impact on my life, I am proud to call you all my friends as I continue to work on my goals this next  year.
We welcomes a new Pax that has relocated to Chattanooga from F3 Waynesville. He is the HIM formerly known as Sunshine, since we have a Sunshine already, he will henceforth be known as Sunburn of F3 Chattanooga! Welcome Brother!
Also our visitor Bumblebee has an opportunity to relocate to Chattanooga as well, hopefully we will be seeing him again!

News

Back to normal AO schedules beginning Thursday.
 

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35 is a Right of Passage

QIC: Candu
Date: 12/27/1983
PAX: Ducktales, Prosciutto, Ringwald, Ohms, Venus, Goose, Sunshine, Ironbutt (respect), Skitch, VSquared, Bumblebee (Willy Loman), Beiber (Willy Loman), FNG- Floater (Lawson Armstrong), FNG-Shatner (Steve DiLorenzo)
AO: Hill City

Conditions

Warm for the end of December and drizzling in Chattanooga 2018 fashion

The Disclaimer

Disclamer disclaimed in The Passage

W/U
SSH x 20 IC
Burpees x 10 OYO
The Thang – A Right Of Passage
Mosey to Walnut Street Bridge
Burpees x 10 OYO
Mosey Across Bridge
Burpees x 5 OYO
Enter The Passage
Pair up
1 HIM bangs out 20 lateral pull-ups on the top landing while other HIM rocks a wall sit
HIMs switch places and knock it out to complete 1 set
Each pair of HIMs works their way down the landings until the PAX is complete
PAX proceeds to then jump up the passage OYO
PAX lines up at bottom of 1st street in flights
1st flight sprints to top of the street then jogs up to Walnut St bridge entrance
YHC doesn’t recall if we did any exercises there because he’s a perpetual procrastinator
PAX runs back across Walnut St bridge, looping through Coolidge
PAX stops underneath Walnut St proceeds to jail break as a group back to Blue Rhino
PAX collaborated on calling Mary until time was called

COT

YHC was grateful for seeing 35, his brother showing up (and out), and thanked his fellow PAX for helping him progress. 

Moleskin

YHC searched google for meaningful birthday sayings, only to come up with nothing
FNG Floater rocked a wife beater for the end of the workout

News

CSAUP in 2 Saturdaze
 

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Moondance VQ

QIC: Moondance
Date: 12/20/18
PAX: BlackHat, Care Bear, Dirk, Free Candy, FNG-Geyser, Goose, Iron Butt, Laces Out, Ringwald, Roadhouse, Sunshine, Threeskin, VSquared, Vila, Venus
AO: Hill City

Conditions

Mid 40s, weirdly comfortable; it rained until almost the exact moment we started.

The Disclaimer

Disclaimed. I’m not a pro despite my choice of footwear. Know your limits, push them but modify as needed.

COP

Mosey to the big track in Coolidge. 4 half laps with 6 exercises at each stop, ending at stage:
15 sprinklers
10 cotton pickers
10 slow count merkins
10 flying sun god sobriety style (aka, nancy kerrigans)
10 pickle variations ( rotate between pounders, reverse, and one legged)
10 slow count squats

The Thang

Stay at stage in Coolidge
2 sets of each of the following with a partner:
– 8 Pickle Grinders, 10 Slap 5 Merkins, 16 Lunges
Tammy Wynette (partner dips and squats to 60, swapping at 10)

Mosey to the field on the other side of the walking bridge
Drunken Spartan:
50% sprint across half the field then 5 bodybuilders OYO
Bernie Sanders to the path opposite the bridge then 5 Dr Ws OYO
50% sprint across whole field then 5 more bodybuilders OYO
Bernie Sanders back to starting point for 5 more Dr Ws OYO
Hold Al Gore taking a dump (deep) until everyone finishes

Mosey to back to parking lot for COT and BOM

COT

The theme du jour: Slow is smooth; smooth is fast.
You can’t do something fast (i.e. efficiently) until you can do it right. And you can’t do it right unless you do it slowly (i.e. carefully; mindfully, etc). Keep good form during workouts. Work efficiently in other areas of your life to maximize your time and effort. After all, “working long hours is cheating”. -Gary Keller

Moleskin

Everyone was jealous of the Q’s footwear, especially Vila.
An appropriate amount of hell was given, Sidekick.
The count’s ears should have been burning as form was emphasized though not enforced to his standards.
As always, remember to keep your knees behind your legs.

News

Keep Lexington FiA family in your hearts; a member was killed during a workout.
No Q on Christmas day.
Several pregnancies and newborns to keep in mind.
 

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You are my daffodil

QIC: Whittler
Date: 12/18/2018
PAX: Back Pew, Candu, Care Bear, The Count (Respect), Flemish, Fissure, Free Candy, Geek Squad, Goose, Iron Butt (Respect), Laces Out (Respect), Moondance, Ohms, Peanuts, Peddler, Picasso, Prosciutto, Ringwald, Roadhouse (Respect),  Sidekick, Speed Bump, Sunshine, FNG-Dirk
AO: Hill City

Conditions

Crisp 30 degree weather with a touch of ice on the ground.

The Disclaimer

I already modified the workout so no modifications needed.

COP

It was explained that this would be a travelling warm up, during which time each PAX would do 365 reps for the warm up.
Mosey to Fountain
SSH x 30, Plank x 30, Merkins x 10, Shoulder taps x 10, Squats x 10 (proper form enforced), Arm circles x 15 each direction
Mosey to large parking lot
SSH x 30, Plank x 30, Mountain climber x 15, Plank Jack x 15, Windmill x 15, Willie Mays Hays x 15
Mosey to the foot of the bridge
SSH x 30, Plank x 30, Half Burps x 15, Superman x 15, Seal Claps x 15, Overhead Press x 15, Burpees x 5

The Thang

This was designed as an homage to Vila, the Q that popped my F3 cherry on 12/18/17
Dolphin and the Daffodil
Mosey to the first hump of the bridge
8-count BB x 5
Squerkin roll x 10
Imperial Walker x 30
Jog
Leg Raises x 30
Squerkin roll x 10
Squats x 30
10 count
Burpees x 5
Squerkin roll x 10
Monkey Humpers x 30
Jog to next hump
LBCs x 30
Squerkin roll x 10
Squat x 30
Mosey to parking lot
Merkin wheel x 2 rounds
Ring of Fire (flutter kicks) x 2 rounds
Pickle pounders x 15
Freddie Mercury x 15
Reverse PP x 15
Heel Touch x 15
Pretzel crunch x 10 each side
Boxjump suicides saved for another day…

COT

YHC is incredibly grateful for the men of F3 and the journey that we have been on over this last year.  I was scared to start F3.  My first few days, I was the guy who was way behind everything else.  That first workout, one year ago to the day, had me questioning my sanity.  Vila, Angus, Prosciutto, and Best In Show made it look easy.  It wasn’t easy for me and I wanted to quit.  The first day was cold and soaking wet.  But I was determined to power through and not quit.  I still struggle, as does every other man out there from time to time.  The important thing is to continue to push yourself because you are not only having a positive impact on yourself but, perhaps more importantly, you are impacting those around you more than you know.  Today, 24 of us pushed ourselves and made each other better for our efforts.  When you are considering skipping a workout “just because”, consider your brothers out there that need you out there.  
I was moved recently reading “Freed to Lead” when the discussion of the Dolphin and the Daffodil was brought up.  In short, one’s “Dolphin” is a unique and powerful skill and the “Daffodil” is the type of person that one is destined to serve with his Dolphin.  The D2X, or intersection of a man’s dolphin and his daffodil, is where a man’s mission is found and his impact is the highest.  I encourage everyone to find their own D2X.  It won’t be easy.  People will judge you.  Many might not understand you.  But all that doesn’t matter.  What does matter is the impact that you choose to have on others.  

Moleskin

We sincerely struggled to name our FNG today.  
Picasso seemed like he wanted more, going the extra mile.
The Q’s cadence was thrown off a few times because someone was counting “1-10, 1-11, 1-12…”

News

********VQ ALERT********
Moondance VQ on Thursday at Hill City.  A minimum of 25 guys can and should be there
Ringwald at the LD tomorrow
Don’t forget to continue to support Cleveland even though they are officially off the launching pad.
 

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Attitude + Effort

QIC: Prosciutto

Date: 12/13/2018

PAX: Blackhat, Early Bird, Free Candy, Iron Butt (Respect), Moondance, Ringwald, Roadhouse (Respect), Skitch, Sunshine, The Count (Respect)

AO: Hill City

Conditions

According to my 2003 Honda ViperCast which may be slightly outdated tech at this point, 41 degrees, very little wind off the waterway except some bad air/fumes blowing around Ringwald.

The Disclaimer

Modify if necessary. Give your best effort today. YHC has no knowledge of prior or existing conditions which may limit some movements.

Just after the disclaimer, YHC issued a challenge that each of the PAX keep someone else in mind (whether it’s another Pax who couldn’t be here today or someone else) for whom they can draw inspiration when reps get tough. (More on this later)

COP

(1) Up Straddle Hop, In & Outs, Hillbillies
(2) Fire Hydrant, St Bernard Squats, ST Merkin
(3) BAC F/B, Ray Lewis, Arm Raise, Seal Clap, MNC, Smurf Jacks, High Knees

Mosey to street along/in front of theatre

The Thang

7’s with Mike Tyson’s & Bear Crawls
Starting on the curb, perform first MT then bear crawl (modified; lunge) to opposite side of the road and increment MT until you hit 7

*Zero mumblechatter here as work was done; mosey to rhino

Ab wheel (LBC) x 5 revolutions
Circle Burp | SSH

Mosey to rock pile below purp-skurp rhino

Block Party
(1:2 exercise ratio with coupons); Sanity-check with The Count on maths for clarity
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

Howling Monkeys routine x 5 revolutions

Mosey to purp-skurp Rhino

Curb Calf Raises x 12 IC

LT Dan Taylor
1:4 Ratio – (Squat : Jump Lunge) – until Q calls it – finished at 6 squats : 24 jump lunges

6Mary
Dixie Stampede (from F3 Nashville) – Pax line-up on their six and alternatively hold 6″ & 18″ (perform Hello Dolly’s until switch is called; 10-10-5-5 all IC)

Infinity Plank:
 – Regular Plank x 5 IC
 – Plank w/ Right arm raise x 5 IC
 – Plank with Right arm & Left leg raise x 5 IC
 – Regular Plank x 5 IC
 – Plank w/ Left arm raise x 5 IC
 – Plank with Left arm & Right leg raise x 5 IC

COT

First: The challenge YHC offered at the start of the workout was a carry over from a quick discussion at Lions Den yesterday. If there’s someone on your mind, make it a point to reach out to them as soon as possible. You never know why that thought crossed your mind, but it was for a reason or there was a purpose. Never miss an opportunity to act upon reason. They might need it.

Second: No matter where you are in life, the two things you can control each and every day are your attitude and your effort. 9 quick hitters I like to remind myself of at-random to ensure I’m on track of this daily regiment:

  1. Be early
  2. Be prepared
  3. Leave your comfort zone
  4. Positive Mindset
  5. Energetic
  6. Be coachable
  7. Do extra
  8. Push others beyond their best
  9. Give praise
  10. Thank God

BALL OF MAN

Moleskin

You can always learn alot when you put monkey humpers in the weinke. First, eye contact with your monkey is paramount. Second, if you wink at it – it doesn’t feel as awkward. Alot of that’s what she said moments in describing the movement and form.

Sometimes even offering a ride cannot beat the fartsack for your FNG. Note: Make sure you have their house key or can enter without fine or violation


Toboggans (i.e. “skully’s”, “beanies”) aren’t really great for 40+ weather; especially when you’re cracking jokes at 5:34am and the regular hits aren’t working. YHC was sweating before the warmup.

News

Free Candy’s debut Landfill Q on Saturday is Christmas themed; Christmas sweaters (tacky, or otherwise) will be celebrated, not frowned upon. As with all Free Candy offerings, shoes are recommended (not required).

This is the last weekend for the Cleveland launch. The Count on Q 

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Theology of Suck

QIC: Speed Bump
Date: 12/11/2018
PAX: Candu, Early Bird, FNG-Roadhouse (Respect), Iron Butt (respect respect), Jabooti, Laces Out (respect), Ohms, Picasso, Peanuts, Prosciutto, Ringwald, Skitch, Sunshine, The Count (respect respect), Vila, VSquared, Whittler
AO: Hill City
Conditions: cold, black ice everywhere
The Disclaimer was properly disclaimed

COP

Mosey down to the Great Hall for warm up, do a lap around the stage: 

    • Side Straddle Hops
    • High Knees
    • Side squats
    • Finkle Swings
    • Side Straddle Hops
    • Good Mornings
    • Plank
    • Plank jacks
    • Wall sits + shoulder press
    • Wall sits + cherry pickers
  • Side Straddle Hops

The Thang

“Cardio builds bodio.” This workout is going to be tough, and I don’t want us to stop unless I say “STOP”. We will get time to rest in between sets.

    1. I’ve set up a ladder of 5 cones, we will run the ladder together: jog to first cone, sprint to next cone, jog to next cone, and sprint to last cone.
      1. At the end of the first ladder, we will complete the following circuit. 
          1. 60 Squats IC
          1. 20 Lunges (each leg) IC
          1. 10 eight count body builders OYO
        1. 20 Big Boy Sit Ups IC
    1. Mosey over to the next set of cardio sprints is the T Test (team competition), number off into two groups. First group to win gets one happy hour beer on me! 
      1. Each member of the PAX will complete the T Test until all of us have done it 10 times. At the end of this round, we will complete the following circuit:
          1. 20 Jump Squats
          1. 20 Reverse Lunges (each leg)
          1. 20 Diamond Merkins
        1. 15 Ryan Lochte
  1. Back to the cones of pain, jog, sprint, jog, sprint. Short rest, and repeat. 
  2. Slow mosey back to the Blue Rhino for some quick mary

MARY:

    • American Hammers IC
    • Flutter Kicks
    • Freddy Mercury IC
  • LBCs IC

COT

COT: I read Picasso’s backblast called “Embrace the Suck.” I have to be honest, a lot around me is sucking right now. One thing I really appreciate about Christianity is its “Theology of Suck.” Christianity owns the fact that life will often suck, and promises a big God and personal Savior in the midst of that suck. I’m clinging to this promise, found in Matthew 16: 24-27 “24 Then Jesus told his disciples, “If anyone would come after me, let him deny himself and take up his cross and follow me. 25 For whoever would save his life[g]will lose it, but whoever loses his life for my sake will find it. 26 For what will it profit a man if he gains the whole world and forfeits his soul? Or what shall a man give in return for his soul? 27”

Moleskin

There was much mumble chatter, particularly from Jabooti, who was really excited and eager to motivate everyone else to do better. His motivational voice rang across the icy paths.
The PAX requested a re-naming of “Michael Phelps” (YHC’s version) to “Ryan Lochte.” Motion, second, passed. Makes more sense anyway, as Ryan Lochte kind of belongs face down on the pavement.
FNG (“Roadhouse”) brought possibly the best answer to “How did you meet your wife?” Make sure you ask him sometime.

Upcoming Qs

Lion’s Den (12/12) – Mr. Clean
Hill City (12/13) – Prosciutto
The Batter (12/15) – The Count
Landfill (12/15) – Free Candy
 

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Cards Anyone?

QIC: The Count
Date: 12/6/2018
PAX: Care Bear, Iron Butt, Laces Out, Moondance, Prosciutto, Ringwald, Sidekick, Speed Bump, Sunshine, VSquared, Whittler
AO: Hill City (Renaissance Park)

Conditions: 23 degrees, calm, dry (Darn Cold)

The Disclaimer: I’m not a professional. You are here on your own initiative. Push yourself and modify as necessary to avoid injury.  If you get hurt let someone know, and we will get you back to your transportation or to ER if necessary.

COP

Mosey from P/L to Renaissance Park and around path ending up in field by carousel.  SSH, Abe Vigoda, Plank Jacks, Tappy Taps, 5 Burpees. 

The Thang

Cards Anyone – Dexicon Deck of Pain (614 Reps) + 2 sprints (300 Yards) + Bear Crawl (50 Yards) = Full Body Workout!

4 stacks of cards by suit shuffled (Hearts-Cardio, Clubs-Core, Spades-Legs, Diamonds-Upper Body).  Reps and exercises based on luck of the draw.  Individual picks from one of 4 stacks and announces to group the Exercise and number of Reps (A=100, J-Q-K=25, 2-10= Card+10).  Next individual picks from next stack.  As my memory serves me:
Hearts(Cardio) – SSH (100) , 1 Suicide Sprint (100 Yards), 1 Suicide Sprint (200 Yards), Bear Crawl (50 Yards), Plank Jack (25), Burpree (25).
Clubs(Core) – SSH-(100), WWII Situp (12), High, Slow Flutter Kick (13), Oblique Crunch (15), Lil Baby Crunch (17), Luge (18), Rosalita (10), Freddie Mercury (25)
Diamonds(UpperBody) – Chuck Norris Merkins (13), Hand-Release Merkin (15), Wide-Arm Merkin (16), Derkin (17), Merkin (18), Dips (25), Merkin (25)
Spades(Legs) – Bulgarian Split Squat (12), Wojo Squat (13), Standing Lunge (15), Monkey Humper (17), Backward Lunge (18), Smurf Jack (25), Squat (25)

COT

leading from the front: Credible leaders often lead by doing! Don’t be afraid to roll your sleeves up and be humble in leadership, give your people the praise in public and criticism in private. 
 CIRCLE OF TRUST:  Counterama, Namerama, Announcearama – Prayers for family and our deployed soldiers.  For our 41st President George H.W. Bush who joins Barbara.  Pay respects for the last of a generation of patriots who went on to serve the people.
BALL OF MAN: Lifted up in prayer to spoken and unspoken prayers.

Moleskin

It was Cold yet the enthusiasm was high!  There wasn’t much Mumble Chatter, but I did observe some technique that was still not very good!  But at least I didn’t curse!!! :-0  

News

No New News items.

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Time Flies When You’re Exploring

QIC: Ringwald
Date: 12/4/2018
PAX: Care Bear, Cable Cutter, Candu, Iron Butt (Respect), Laces Out (Respect), Moondance, Ohms, Sidekick, Skitch, Snookie, Sunshine, The Count (Respect), Vila
AO: Hill City

Conditions

Slightly above freezing but oddly warm. Just the way we like it.

The Disclaimer

Disclaimed.

COP

Mosey’ed and performed warmup smack dab in the middle of the ring of death.
Good Mornings X 12 IC
Windmill X 12 IC
Willie Mays Hays X 12 IC
Merkin X 5 IC
Alternating Shoulder Taps X 15 IC
Left Arm Up X 10 IC
Right Arm Up X 10 IC
Plank Jacks X 15 IC
Merkin X 5 IC
Squat X 12 IC
Smurf Jacks X 12 IC
Tricep Dips X 15 IC

The Thang

Mosey’ed to the riverwalk with the light poles. Dora teams of 2.

  1. Group starts at 1st light.
    • First PAX runs to the 3rd light, perform 5 Merkins, comes back while second PAX performs Merkins.
    • Rotate until 100 is complete and all PAX finish.
  2. Group moves to 3rd light.
    • First PAX runs to the 6th light, perform 5 Merkins, comes back while second PAX performs Squats.
    • Rotate until 200 is complete and all PAX finish.
  3. Group moves to 6th light.
    • First PAX runs to the 9th light, perform 5 Merkins, comes back while second PAX performs Side Straddle Hops.
    • Rotate until 300 is complete and all PAX finish.
  4. Group moves to the 9th light.
    • First PAX runs to the 12th light, perform 5 Merkins, comes back while second PAX performs LBCs.
    • Rotate until 400 is complete and all PAX finish.

Mosey back and perform 10 penalty burpees for no flag.

COT

Laces out shared a story about a 9-year-old Memphis boy who passed away in a fatal charter bus crash and Ringwald shared a story about a Chattanooga first responder who died in a motorcycle crash along with his girlfriend.
Life is short, you never know when you’ll go by chance or happenstance. Enjoy the ride and be a positive light in people’s eyes.

Moleskin

The mumble chatter started off hot pre-disclaimer and stayed active the whole way through. It was almost as if 19 people were there instead of 14, but Mr. Clean led 5 of the softer PAX on a nice little sidewalk shuffle instead of enduring the pain of Ringwald.

News

Still supporting the launch of The Battery in Cleveland.

Upcoming Qs

12/5/18 – Lions Den – Ohms
12/6/18 – Hill City – The Count
12/8/18 – The Landfill – Steam Engine
12/8/18 – The Battery (Cleveland) – Sidekick
 

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Kindness, Strength, Bravery, and always Proper Form

QIC: Mr. Clean
Date: 11/29/2018
PAX: Cable Cutter, Candu, Flemish, Free Candy, Iron Butt (Respect, Respect), Prosciutto, Ringwald, Sidekick, Skitch, Snookie, Speed Bump, Steam Engine, The Count (Respect, Respect), VSquared
AO: Hill City

Conditions

Clear, Calm, Clean…29 degrees, frosty, 82% humidity

The Disclaimer

I am not a professional.  It has been a while for me at Hill City, so be mindful of surroundings.  Push yourself, but do not hurt yourself.

COP

Mosey to the giant stack of Dewaynes.
Mosey to the circle stage with said Dewayne.
Transfer into the The Thang

The Thang

Before the Huey, before YHC’s hiatus, and definitely before summer, several frosty PAX completed a workout led by Rainman that I very much enjoyed.  Here is my best interpretation of that workout (“If you can’t do it, then don’t Q it”).
What Goes Down….Must Come Up
SSH — 15 IC
High Knees — 14 IC
Scissor Kicks — 13 IC
Lap
Shoulder Press – 12 IC
Curls – 11 OYO
Merkins – 10 OYO
Lap
Dolly – 9 IC
Flutter Kicks – 8 IC
Gas Pumps – 7 IC
Lap
Alternating Shoulder Taps – 6 IC
Imperial Walkers – 5 IC
Upright Rows – 4 IC (w/coupon)
Lap
Michael Phelps – 3 OYO
Squats – 2 OYO
Burpee – 1 OYO
Dora
Shoulder Press — 50
Squats — 100
Bent Over Rows — 150

COT

Individual commitment to a common goal…that is what makes a team.
No Act of Kindness is EVER wasted.
You are STRONGER that you seem, BRAVER that you believe, and SMARTER than you think.
In the end, all of these center around humility and self-control.  As we finish today in this BOM, take the time to think the following “Am I truly being a team player in all aspects of life (job, family, spiritual, community)”, “Am I taking time to show kindness when the opportunity comes along (yes, the annoying person with a bell a Walmart needing donations), and finally, when you leave here and focus on the 1st two quotes, you will you’re becoming STRONGER, BRAVER, SMARTER, and most importantly BLESSED!
CIRCLE OF TRUST:
BALL OF MAN: 

Moleskin

This morning everyone couldu the Capri lap… Aye, CANDU?
Some exercises were with a coupon others were not, just double check with Proscuitto
The Count mastered the countdown….eventually
On that note, in case anyone is wondering how to correctly complete an exercise with proper form…The Count will happily educate you.
Some say there are still men, in a fetal position, sobbing over The Count’s form instructions this morning. (Respect, Respect)
Special T-Claps to Iron Butt (Respect, Respect!)
We used rocks from Hill City this morning…YHC was concerned about tetanus
One last thing…any and all questions regarding correct execution on an exercise…consult The Count

News

Support the Battery in Cleveland!!

Upcoming Qs

December Q Schedules on the way very soon!!
 

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Break Thru Your Wall

QIC: Picasso
Date: 11/27/2018
PAX: Cable Cutter, CANDU,  Flemish, Goose, Ohms, Snookie, Speed bump, Sunshine, Ringwald, Threeskin, Whittler, VSquared
AO: Hill City

Conditions

29 degrees and clear.

The Disclaimer

This is F3. We assume no responsibility to for the actions you bestow upon Hill City. Keep it smart, don’t push yourself to the max and we will help you if needed.

COP

Great Hall
SSH x 25 IC
Mountain Climbers x 15 IC
Squats x 15 IC
Smurfjacks x 10 IC
SSH x 20 IC
SSH x 10 IC
Mountain climbers x 15 IC

The Thang

Sushi Nabe Baby
WWII Sit-ups x 25
Makhtar N’Diaye x 10 IC
Short Weather & Ice Cream
Clumpie Monkey Humpers x 15 IC
Calf raises x 25 IC
Walgreen Stock Up
Merkins x 10 IC
Windshield whippers x 20 IC
Alternating shoulder taps x 20 IC
Longhorn Roundup
Low wall sits
Big derkins
Publix Be Playin’
High knee runs
Ass kicker runs
Karokoe left
Karaoke right
Kent Street Wall
Sprint Halfway, Bearcraw X 10 yards, Sprint to top….descend
Sprint halfway, Bernie Sanders halfway
Forrest Avenue Folly
Descend…..
Derkins x 10 IC
Incline Merkins x 10 IC at Bottom
Chestnut’s Roasting on an open Walnut Bridge
One Armed Pickle Pounders x 5 IC Alternate Arm
Plank x 60 seconds
Chronicles of Narnia
Dips x 20
SSH x 20
Pull-ups x 10
MARY
X’s and O’s x 20
Freddy Mercury’s x 15 IC
LBC’s x 20 IC

COT

“We all have walls. We all hopefully get thru them at some point no matter how tough they are on us. One of the most important ways to get over whatever wall you are facing is to reach out or discuss it with a brother, friend, or someone who understands. No matter how impossible it seems to break thru the wall, having someone there by your side may be the best thing you will never realize.”
CIRCLE OF TRUST
BALL OF MAN – Moment of Silence

Moleskin

  • Fissue wasn’t at the Post. Let’s see if he reads this. 
  • Goose puked up his Napa Valley Bud Light
  • Lots of mumble while we do Derkins next to the exhaust pipe of a running Semi