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Bottle Rocket Beatdown 2.0

 

QIC: Sidekick
Date: 07/04/2018
PAX: Best in Show, Candu, Coin Purse, The Count, Deep End, Ducktales, FNG-Draino, Free Candy, Headshot, Kodak, Ohms, Ringwald, Sundance, VSquared, Wort
AO: Hill City

Conditions

Hot and Humid. Good day for sweating

The Disclaimer

Sidekick is not a professional.  You are here on your own Free Will.  Modify where necessary.

COP

7 Mericans IC
4 Third Grade Exercises IC
1 Burpee
7 SSH IC
7 LBC IC
6 Carolina Dry Docks IC
 
SSH IC X 15
Windmill IC X 10
 
Mosey to Mt. Midoriyama

The Thang

AMERICA…!
Honoring America today with partner Dora/BOMB style beatdown.  Each exercise is a cumulative 76 reps per duo.  One partner runs the hill and back, then flop partners.  Cumulative to 76.  Hold Al Gore until all pairs are complete.
A – American Hammer
M – Mericans
E – E2K
R – Rosalita
I – Incline Mericans
C – Carolina Dry Docks
A – Alternating Shoulder taps
Once complete, we needed a rest so we knocked out
Dying Cockraoch IC X 10
LBC IC X 10
Spongeman IC X 10
Oh wait, that AMERICA…! had an exclamation point on it.
Back to the hill for 76 burpees.  QIC called an audible to 50 reps as he was dying and other PAX were chattering.
Mosey back to the Great Hall for a 60 second wall sit and Prisoner Squats IC X 15
Mosey back to the Blue Rhino for a photo opp.
 

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Decision 3.0

 

QIC: Laces Out (Respect)
Date: 7/3/18
PAX: Best in Show, Bookworm (Nomad from F3Memphis), Candu, The Count, Flemish, Free Candy, Ringwald, Sundance, Sunshine, VSquared, Wort, FNGs-Moondance, FNG-Deep End
AO: [Area of Operation]

Conditions: 75o and muggy but clear, beautiful on the river

The Disclaimer:

I’m not a professional, don’t get hurt, be aware of your surroundings, and today we will have the theme of Decision 3.0 as Lebron leaves Cleveland again. Cleveland’s chance of NBA Championship is now 500:1. You’ll be making decisions that affect the whole group during workout today!
Mosey to Great Hall.

COP

Warmup at Great Hall
15 SSH IC,  15 Imperial Walkers IC,  15 SSH IC,  15 Squats IC, 10 LBAC (front/back) IC, 15 Overhead Press IC, 15 Shinooks IC, 10 Merkins IC, 15 Butt Kickers IC, 15 Plank IC, 15 SSH IC
Mosey to Walnut St Bridge entrance (different PAX were asked a choice of left/right or A/B or 5/10 which in turn led to a direction, exercise, or # reps throughout the workout)

The Thang

Decision 3.0 at Walnut Street Bridge
5 Burpees OYO
Mosey to middle of bridge (“Turn and Burn” with Bernie Sanders until hear “turn” then mosey forward until hear “turn” and then Bernie Sanders…rinse and repeat until we made it to the middle of bridge)
Dora: 100 merkins, 200 LBCs 300 Squats Partner 1 does exercise while Partner 2 runs to the spot with rise of bridge 25 yds. and back (Hold Al Gore until all PAX finish)
Mosey back with Turn and Burn again 10 Burpees OYO
Mosey through Coolidge Park and RiverWalk to the Blue Rhino
MOM
12 Flutterkicks IC
12 Heel touches IC
12 Plankjacks IC
12 LBC IC
COT
Life is series of choices. Today, you made choices that impacted your brothers workout. We will make more important decisions as the day goes on. Each choice leads to consequences…some good and some not so good. Read Proverbs 4: 10-23, which challenges us to walk in wisdom and avoid way of the wicked. Be careful in your choices today.
Prayer requests

News

Convergence tomorrow for Independence Day at Hill City 5:30am for one hour workout.
 
 

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River of Tears – 2.0

 

QIC: Ringwald
Date: 06/28/2018
PAX: Cable Cutter, Candu, Coin Purse, Headshot, Sidekick, VSquared, Wort
AO: Hill City

Conditions

The air was thick, the ground was wet, but we did enjoy a breeze every now and then.

The Disclaimer

Although I am in charge this is a peer-led workout. You are here on your own free will. Let’s all push ourselves but keep it safe.

COP

Mosey to the Great Hall

  • Windmill X 15 IC
  • Cotton Pickers X 15 IC
  • SSH X 20 IC (double-time after 10)
  • Little Arm Circles X 15 IC
  • Reverse Little Arm Circles X 15 IC
  • Chinook X 15 IC
  • Cherry Pickers X 15 IC
  • Seal Claps X 15 IC
  • Wide High Knees X 15 IC
  • Jump Squats X 15 IC
  • SSH X 20 IC (double-time after 10)
  • Ass Kickers X 15 IC

The Thang

PAX moseyed beside the river, back to the Blue Rhino then back down to the first bench by the river.
PAX split into 2 groups of 4:

  • Group 1: Run to first bench, perform the following OYO:
    • 10 Tricep Dips
    • 10 Step ups (One leg)
    • 10 Squats
    • 10 Step ups (Other leg)
    • 10 Merkins
  • Group 2: Perform 30 big boy situps until group 1 returns
  • Rotate
  • After each group has gone once, run to second bench, same exercises
  • Increase bench count by 1 each cycle

For flavor, we threw in 20 of each exercise and then 30 of each on the last round in addition to changing up the ab exercises. Salt to taste.

Moleskin

Reach out to one person, the first person that comes to mind who you haven’t spoken to in a while but deserves a “Hey, thinking about you.” call or text.
 

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Two Steps Forward

QIC: Whittler
Date: 06/26/2018
PAX: Angus, Cable Cutter, Fissure, Flemish, Ohms, Picasso, Ringwald, Shortcut, Sidekick, Sunshine, VSquared, FNG-Top Rope, FNG-Headshot, FNG-Leftovers
AO: Hill City

Conditions

Balmy, 70s, Shirtless weather

The Disclaimer

Given that there were 3 FNGs, the Disclaimer was disclaimed appropriately.  I am not a professional, you have come to F3 on your own volition, and Alabama shirts are NOT a requirement for this workout.

COP

Mosey to the Great Hall
SSH
Imperial Walkers
Cotton Pickers
Windmills
Baby arm circles
Cherry Pickers
Shoulder Presses
Square Jump
Plank
Windmill merkins
SSH

The Thang

We then Moseyed over to the Swamp for some Paula ABdul while enjoying some of Paula Abdul’s greatest hits.
The Paula ABdul – Two steps forward and one step back
Round 1 – Starting at the bottom, we box jumped up two steps, did Froggy Squat x 1. Then jumped down to do a Incline Merkin.  We continued this to the top.  Once at the top, we did 50 LBCs
Round 2 – Step up 2, do Squat.  Step down 1, do dip.  All the way to the top.  Then proceeded to do 50 Big Boy Situps
Round 3 – Box Jump up 2, do Squat.  Step down 1, do incline merkin.  Then do Pretzel Crunches x 25 per side.
Mosey back to the Blue Rhino for some “Paula”
American Hammer
Box cutters
Small, medium and large Pickle Pounders
Plank
 

Moleskin

Two Steps Forward, Two Steps Back
Often times in our lives, we are stuck in situations where we take two steps forward, only to be followed by two steps back.  We get stagnant.  However, we weren’t created to be “average” or for mediocrity.  We often go with the flow, just try to fit into the mold society has created for us.  But the first step to breaking this cycle is making the conscious decision to break out of the mediocrity.  Choose to make yourself and others around you better.  Family, friends, coworkers.  We all have it within us to break the cycle of mediocrity.

News

July 10 – Farewell to Angus at Candu’s condo complex
HDHH this Wednesday, taking suggestions until this afternoon
GrowRuck in September in Memphis

Upcoming Qs

Check “Announcements” on Slack for updated Q schedule

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Ready. Set. Go.

QIC:  Fissure
Date: 06/19/2018
PAX: VSquared, Bogey, Flop (F3-GrandStrand), Ohms, Ringwald, Angus, Free Candy, Whittler, Early Bird, Laces Out (Respect), The Count (Respect), Wort
AO: Hill City

Conditions

Warm and muggy

The Disclaimer

You’re here on your own free will.  Push yourself but don’t get hurt.  

COP

Various fun in cadence including Good Mornings, SSH, Imperial Walkers, Butt Kickers, High Knees and Merkins

The Thang

YHC has spent the last couple weeks packing and moving so today was admittedly less creative than others, but we WORKED
Indian Run sandbag handoffs and 3 Ring Circus
5 laps Indian Run around the Coolidge Park loop, last man sprinted to the front to grab the bag
Broke up into groups of 3, first man completed a 40 yard sprint and back while second man held plank and third man did curls with a coupon (cinder block).  PAX rotated until all 3 had done the deed.  First group to complete took a breather while the rest did burpees.  5 for second, 8 for third, 10 for fourth.  We changed up the core and coupon exercises each time and rotated out teams to keep it more fun.  We worked hard.
For MOM we had a few minutes for flutterkicks, box cutters and planks

Moleskin

We welcomed Flop from F3 Grandstand.  An admitted Gamecock fan, he was a good sport as YHC attempted to inspire the tired PAX with Deshaun Watson.  I think everyone else was very inspired.  Right?

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Fountain of Yo…PAIN

QIC: Ringwald
Date: 05/31/2018
PAX: Angus, Bogey, Cable Cutter, Candu, Fissure, Free Candy, Flemish, FNG-Honey Bun, Laces Out (Respect), Ohms, FNG-Pele, Rainman, Sidekick, The Count (Respect), VSquared, Whittler, Wort
AO: Hill City

Conditions

The humidity subsided and the gloom was not quite as muggy.

The Disclaimer

I am most-definitely not a professional. This is a peer-led workout and you are here on your own free will. Don’t hurt yo’self but push yo’self.

COP

Blue Rhino

  • SSH X 10 IC
  • 21s – 5 burpee penalty for not ending together
  • Little Arm Circles X 15 IC
  • Reverse Arm Circles X 15 IC
  • Squat Shoulder Press X 15 IC
  • Cherry Pickers X 15 IC
  • SSH X 10 IC
  • 21s
  • Good Mornings X 15 IC
  • Windmill X 15 IC
  • Squats X 15 IC
  • 21s – 5 burpee penalty for not ending together

The Thang

The Fountain

  • I set up different workout “stations” in between each statue
    • Station 1 – Big Boy Situps
    • Station 2 – Curls w/ Coupon
    • Station 3 – Flutter Kicks
    • Station 4 – Crunchy Frog
    • Station 5 – Bench Press w/Coupon
    • Station 6 – Hollywoods (One Side)
    • Station 7 – Hollywoods (Other Side)
    • Station 8 – Inchworm Press w/Coupon
  • Partnered up. 1 group of PAX runs a lap around the park circle while the remaining PAX perform the exercise at that station. Both PAX perform the exercise then the group rotates.

Moleskin

Words subsided me this morning, but a paraphrased quote I love is, “We can start fixing our mistakes when we stop blaming others for them.”
We all fall, we all make mistakes, but we only fail if we do not learn from them.

News

18 PAX at Hill City for the record!!
 
 

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Super 21’s with a Riverview

 

QIC: Laces Out (Respect)
Date: 6/5/18
PAX: Best in Show (Respect), Shortcut, VSquared, Picasso, Early Bird, Sundance, Free Candy
AO: Hill City

Conditions: Nice and cool 58o

The Disclaimer and then mosey to the Great Hall

COP

15 SSH IC, 15 Imperial walkers IC, 15 SSH IC, 15 High Knees IC, 15 Wide High Knees IC,  15 Mountain Climbers IC, 12 Little Baby Arm Circles IC (both ways), 12 Shoulder Press IC, 12 Shinooks IC, 15 SSH IC
Mosey to Coolidge Park Riverwalk

The Thang

Circuit 1: Super 21
1 Squat Run around the brick sidewalk to other side (semi-circle)                                            20 LBC Run back
2 Squats/19 LBC
Rinse repeat till 20 Squats /1LBC and then hold Al Gore til PAX finish. Also held Al Gore to allow PAX to catch up a couple of times (Leave no man behind…leave no man where you find him) and a few 10 counts in the mix as well.
Mosey along Riverwalk to light poles near Market St Bridge
Circuit 2: Everest at Riverwalk Light Poles (because of time, could not make it to Mt Midoryama)
Lunges with right leg/squat/lunge with left leg/squat to next light pole 5 merkins-Hold Al Gore until all reach top and enjoy looking over City (appropriate thought for today’s moleskin). Rinse and repeat to next light pole
Return to Blue Rhino for Mary
MOM
12 Flutter kicks IC
12 Hello Dolly IC                                                                                                                                  12 Rosalita IC en Espanol

 Moleskin

Namerama/countarama-
We enjoyed the beauty of God’s creation this morning on the Tennessee Riverwalk. This reminds me of how God made everything with intricate beauty and purpose. God made each of us just the way He wanted us to be!
Psalm 33:18 “Behold the eye of the Lord is on those who fear him, on those who hope in his steadfast love.” He made us, he sees us and he wants us to fear him and rest in his steadfast love!

News

Launch at new AO The Huey was this am with 16 PAX for total of 24 PAX who posted today on a Tuesday!

Upcoming Qs

Ohms @The Griff- Wednesday
Ringwald @Hill City-Thursday
Picasso @The Huey-Thursday

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Keep Moving Forward

 

QIC: Picasso
Date: 05/29/2018
PAX: Angus, Cable Cutter, Fissure, Laces Out, Hardtail, Ringwald, Shortcut, The Count, VSquared, Whittler
AO: Hill City

Conditions

– Cool and Wet.
– 68˚
– Dew on the ground

Mosey to the Great Hall

COP

SSH x 20
Mountain Climbers x 10
SSH x 20
Mountain Climbers x 10
Ass Kickers x 10
High Knees x 10
Squats x 10
Calf Stretch x 20

The Thang

Brought the Ab Roller. A random person will do ab rollers until Q says change

Mosey to the Art District

Decline Mercians x 20
Incline Mercians x 20
Mericans x 20
Stadium Runs x 5
Inverted Rows x 5
Plank x 20
Plank with Reach x 20
Star Plank x 20
Squat x 20
Side Plank x 20
Fire Hydrants x 20
Supermans x 20
Bird Dogs x 20
Hollow Body Hold x 20
Bridge x 20

Moleskin

Perseverance

Steadfastness in doing something despite difficulty or delay in achieving success.

It does not matter how slowly you go as long as you do not stop. Next time you are stressed, take a step back inhale and look how far you’ve come. You have to be strong, flexible and remember that you can keep pushing on even when you don’t think you can. Always remember, you have to keep moving forward.
Go and dig into the Qsource

News

TRAINING DAY
6/23
The Landfill
0700 – 0800
Knoxville crew coming to run a Q School

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Stacks on Stacks

[youtube https://www.youtube.com/watch?v=en4muUSIRT4&w=560&h=315]

QIC: Angus
Date: 05/24/2018
PAX: Laces Out, The Count, Flemish, Colonel Mustard, Prosciutto, Sidekick, Fissure, VSquared, Best in Show, Free Candy, Picasso, Ohms, Chief, Wort
AO: Hill City

Conditions

– Cool and Dry.
– 68˚
– Dew on the ground
– Clear Eyes, Full Hearts

COP

SSH x 20
HK x 15
SSH x 20
WHK x 15
SSH x 20
Ass Kickers x 15
SSH x 20
Infinite Plank
Plank IC
Merkins x 10
Plank IC
Carolina Dry Dock x 10
Plank IC
Mountain Climbers x 10
Plank IC
Pickle Pounders x 10
Shoulder Blasters
Little Arm Circles x 12 (fwd)
Little Arm Circle x 12 (bwd)
Cherry Pickers x 10
Chinooks x 10
Cherry Pickers x 10
Overhead Claps x 10
Cherry Pickers x 10
Shoulder Press x 10

The Thang

The Big Mac 
First, ask why its a Big Mac and not a whopper. Because of the special saaaaauce.
Grab a buddy.
Buddy 1 holds plank while Buddy 2 performs [Exercise 1].
Once Buddy 2 completes [Exercise 1] he proceeds to [Exercise 2] and Buddy 1 begins [Exercise 1].
Repeato around 4 corners — Buddy 2 should complete and hold plank while waiting for Buddy 2 to finish. Specify the Rep and Exercise for each corner.
Exercise 1 – Corncob Merkin (x5)
Exercise 2 – Wide Merkin (x10)
Exercise 3 – Incline Merkin (x10)
Exercise 4 – Decline Merkin (x10)
Buddies should be communicating with one another through the routine. Take ten count together if needed. Each pair gets 1 ten count to use at their discretion.
Rocks and Rails
Buddies split up — while 1 does Rock work the other does Rail work and flip flop.
Rail Work
Pull-ups x 10
Chin-ups x 10
Squats x 10
repeato x 5
(around the 3rd Rep we knocked it down to 5)
Rock Work
Top Curl x 10
Bottom Curl x 10
Full Curl x 10
Reverse The Big Mac

Moleskin

Today YHC communicated what it means to be a Q

Within F3 a leader is called the Q, which is a man who takes responsibility for the outcome.

We have an opportunity and an obligation to continually work to improve ourselves to be prepared for expected and unexpected outcomes. For this we have the Qsource as a resource in learning and improvement.
Go and dig into it — see what you come away with. If you have a difference of opinion, good. Take it to your fellow PAX, take it to your Nantan or AOQ, or take it to Dredd on twitter and let the Nation get better along the way.
Go and dig into the Qsource

News

MEMORIAL DAY CONVERGENCE
05/28
Hill City (at the Blue Rhino)
0530 to 0630
Angus, Steam Engine, Best In Show, and Whittler on Q
TRAINING DAY
6/23
The Landfill
0700 – 0800
Knoxville crew coming to run a Q School
FBC at Karl’s
0600
5100 Hixson Pike, Hixson, TN 37343

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Blast from the Past

Date: 5/17/18
On Q: Rainman
PAX: 10 PAX
Location: Hill City (Blue Rhino)
Weather: Heck of a whole lot muggier than needed to be.
What a return for the ages! I was excited to be back out there in the gloom. A lot of new faces. Many 10 counts 🙂
15 SSH
14 Mountain Climbers
13 Smurf Jacks
12 Merkins
Capri Lap
11 High Knee
10 Wide High Knee
9 Tuck Jack
8 Diamond Merkins
Capri Lap
7 Dying Cockroach
6 American Hammer
5 Box Cutters
4 BBSU
Capri Lap
3 Burpees
2 Squats
1 Knee Tuck
0 30 _ Count
Capri Lap
What goes down must go up!!! Reverse order until you get back to the top.