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Deck Of Pain

QIC: Laces Out (Respect)
Date: 5/15/18
PAX: Angus, Bogey, Candu, The Count (Respect), Fissure, Flemish, Hardtail, Ohms, Picasso, Prosciutto, Ringwald, Sidekick, Speed Bump, Stairmaster, Whittler
AO: Hill City

Conditions 70 degrees and warm

The Disclaimer “I am not a professional, don’t hurt yourself and modify if necessary. Not as much running as usual with me today.”

COP

Met at the Blue Rhino and then mosey to the Great Hall and meet up with the other PAX from the Love Shack. 
15 SSH IC
12 Imperial Walkers IC
12 SSH IC
12 Cotton Pickers IC
12 SSH IC
12 Mountain Climbers IC
15 SSH IC
Mosey to the stage at Coolidge Park near the circle.

The Thang:  Deck of Pain

Due to running the 1/2 marathon last weekend, YHC decided to plan a workout without a lot of running…thus the Deck of Pain! So, we shuffled the deck of 52 cards plus 4 generic cards (instructions and jokers). Each PAX took a turn pulling a card and then leading the exercise and number of reps according to the following scenario:
Hearts = Burpees, Diamonds = Big Boy Sit Ups, Clubs = Merkins and Spades = Squats
Face cards = 10 reps and Aces = 11 reps with all number cards = the number
After Whittler cut the deck, Sidekick wanted one last shuffle and proceeded to come up with many hearts (Burpees) on top of deck!! Much mumble chatter throughout the workout. About 1/2 way through, YHC noticed the PAX staying on the ground between exercises and called for recover on feet after each round. Also, 3/4 way through YHC called for squats to be in cadence! Finished strong!! Good work, men!
Mosey back to Blue Rhino for 4 minutes of MOM
MOM
20 Flutterkicks IC
15 Freddy Mercury IC
15 Hello Dolly IC
12 Rosalita IC
Namarama/Countarama
Moleskin
YHC shared about 1/2 marathon trail run on Saturday, in which my daughter ran with me, encouraging me along the way. Although faster and younger, she kept yelling “You can do this, Dad.” Her accountability allowed me to push through the pain and keep running through the finish. Also, my involvement in F3 Chatt over the last year, the accountability of this group, has pushed me to be more disciplined and able to be physically better, emotionally better and spiritually better! 
“As iron sharpens iron, so one man sharpens another.” Eccl 11:5
We can help each other be more disciplined with developing good habits. I read this on twitter yesterday from F3 Nation: “Through IMPACT, the HIM helps other men discontinue their negative Habits, minimize time spent on neutral Habits while initiating and ingraining positive Habits.” Let’s do this thing today, men!!

Upcoming Qs

Wednesday-Ohms @ The Griff
Thursday-Rainman @Hill City
Saturday-Mr. Clean @The Landfill

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Adding Consecutive Burpees

 

QIC:  Fissure
Date: 05/10/2018
PAX: Ringwald, Picasso, Angus, Flemish, Ohms, Ducktales, Sidekick, Speed Bump, The Count (Respect)
AO: Hill City

Conditions

66°, Clear, felt like 77°, Humidity 76%, Wind 4 mph South

The Disclaimer

This is F3.  I’m not a professional.  Try hard but don’t hurt yourself.

The Thang

Mosey from the vicinity of the Blue Rhino to walking bridge
Commence 20 x Squats IC, 10 x Lunges IC at the beginning, middle and end of the bridge, mosey in between
Mosey to the steps at Ross’s Landing
Commence consecutive burpees starting with 10 on down to 1 with box jumps up the steps in between.  Some used step ups in place of box jumps for modification or incline merkins and dips on the bottom step.
Mosey back to the Blue Rhino
MOM consisted of wheel barrows around the blue rhino.  Switch after each loop until time called.

Moleskin

A couple dedicated PAX grumbled about their sore legs as this week has been pretty leg heavy.  YHC felt a little bad having to miss The Griff yesterday but it appears the grumbling was warranted after the leg thrashing administered by Picasso.
There was further mumble chatter about shortcuts to adding up how many burpees we enjoyed today.  Here’s an informative link to adding consecutive numbers, http://math.wikia.com/wiki/Adding_Consecutive_Numbers, and we did 55.  You’re welcome.
The word of the day was Generosity.  It’s important to give of yourself – to your family, friends, job, etc.  This is modeled at every workout when the Q puts time into the beat down we all enjoy.  It was noted that the best motivation to show up is knowing your friends will be there to help make us all better.

News

FBC – Longhorn 0600
Nashville GoRuck – Father’s Day Weekend

Upcoming Qs

05/11/2018 – Mr. Clean
05/14/2018 – Sidekick
05/15/2018 – Laces Out
05/16/2018 – Ohms
05/17/2018 – Rainman
05/19/2018 – FLAG FOOTBALL!!!!!!!

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Two Tickets to Pair-a-dice

QIC: Whittler
Date: 05/08/2018
PAX: Angus, Candu, The Count, Fissure, FNG (Shortcut), Laces Out (RESPECT), Magellan, Ohms, Picasso, Ringwald, Sidekick, Speed Bump
AO: Hill City

Conditions

In a word, perfect.  Not too hot, not too cold.  To go with the theme of the day, the weather was right on the money.

The Disclaimer

Disclaimer given.  I am not a professional.  You are here on your own free will.  Push yourself but don’t hurt yourself.  We will help you out if you hurt yourself.  If we hurt you, you are on your own.

COP

Mosey to Great Hall to meet up with Angus and Picasso
SSH x15
Imperial Walkers x 15
Arm Circles x 15 each direction
Plank x 15
Plank Jack x 15
Windmill Merkin x 5
Alternating toe touches x 15
Squats x 15
SSH x 15
We then took a little Indian run around Coolidge and wound up at the Riverwalk

The Thang

Inspired by Eddie Money, I decided to have the PAX pair up for a little “Two tickets to Pairadice”.  Basically, one PAX rolled the dice that had numbers and workouts.  PAX 1 then ran 6 lampposts, did the stated number of exercises and ran back.  PAX 2 was doing a little AMRAP while PAX 1 was running.
Two tickets to Pair-a-dice
Round 1 – 20 Dealer’s Choice (Sidekick chose LBCs)
Round 2 – 10 LBCs
Round 3 – 20 Squats
Round 4 – 10 Froggy Squats
Round 5 – 10 Dealer’s Choice (Angus chose the Merkin)
Mosey back to the parking lot
Wheel of Merkin – We went 4 rounds on the wheel of merkin
MoM
The PAX were now introduced to the small, medium and large pickle pounder circuit.
Small pickle pounder x 10
Medium pickle pounder x 10
Large pickle pounder x 10
American Hammer x 15
Pretzel crunch x 10 per side

Moleskin

“Be such a man, and live such a life, that if every man were such as you, and every life such as yours, this earth would be God’s paradise.” -Phillips Brooks
F3 gives all of us the opportunity to be leaders and examples in our community.  We are tasked with being good examples at work, at home, and in our community.  So be the example.  Every day I come out here, I see men who I try to emulate.  Strive to live that life of integrity, honor, and high moral character. It is up to us to choose to live the life that others want to emulate.

News

FBC on Friday – contact Mr. Clean for deets

Upcoming Qs

5/9 – Picasso
5/10 – Fissure
5/12 – Mr. Clean
5/14 – Sidekick
5/15 – Laces Out
 

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Three Ring Circus

QIC: Sidekick
Date: 05/03/2018
PAX: Angus,  Cable Cutter, Candu, The Count,  Hardtail, Ohms, Ringwald,  Speed Bump, Sundance, Whittler
AO: Hill City

Conditions

61 Degrees and clear, Absolutely Fantastic

The Disclaimer

This is F3.  You are here on your own will, we are not professionals, we push each other to get better, modify when necessary

COP

Mosey to the Great Hall
SSH IC X 20; Cotton Pickers IC X 15; Imperial Walkers IC X 15; LBC IC X 15, Slow Mericans on call X 5; Wall Sit 90 seconds; Chicken Peckers IC X 10; Arm Circles IC X 10, Reverse IC X 10; Mosey to the Rhino

The Thang

Today we tried out the Three Ring Circus.  Something new to provide a little competition in the group and hopefully build some burst and lung function
Title of exercises or routine
Break up into teams of 3, we had 11 so one team of 2.  3 stations within each team:
Block Curls, Plank and Sprint.  Sprint is roughly 40 yds down and 40 yds back.  I left my yardage wheel in my other compression shorts so work with me here.  The circus goes like this: One guy sprints while one guy knocks out 10 curls and the third holds plank. When the sprinter is back, the block drops and PAX takes off.  Plank goes to block, sprinter goes to Plank.  Repeat until all 3 PAX have completed all three stations.  Winning team holds Al Gore, 2nd Place (1st loser (Ricky Bobby)) gets 4 burpees, 3rd place (2nd loser) gets 8 burpees, and 4th Place (Rhino’s tail) gets 12 Burpees.
We completed 4 cycles of this and redrafted teams each round with 4th choosing first.  The fourth round due to intense pain I audibled to 3-6-9 burpees for the losers.
I have to commend the speed of the PAX. The group really pushed themselves and tried to win the race.  Everybody left it on the field (coach cliche’).
After 4 cycles, I opted for a Frankenstein walk with some Yoga mixed in to keep from falling out in front of my friends.  But I have to say, for a fat guy I held my own in the sprints.
After the Yoga we mosey walked to the parking lot and had time to knock out about 15 Block Worms a piece.
Wrapped up with some American Hammers, Crunchy Frogs, LBC, Flutter Kicks and Box cutters, all IC X 15
Mosey to Flag

Moleskin

Wanted to sue the workout as an example of how pushing our own limits can lift up others.  By performing above our expectations at home, at work, in church and in our communities, we lift the performance of others.  Never be the Anchor, be the beacon that shows the way.

News

No new news

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AROD, Hope, and Capture the Flag

04/26/2018 Thursday 0500 at Hill City

YHC woke up a little late and staggered into the gloom with eyes still slightly crusted over. Its the responsibility of QIC to bring the energy. To be perfectly honest, YHC was struggling this morning, struggling to bring it. But I was there, because by my own word I committed to being there.
There are days you commit to that #DRP because you know, no matter how you feel, that your community is relying on you to be there. Whether its your turn to bring the beat down or just make sure there’s not a man standing out alone under the street light. And the guy next to you might need you to bring that energy. That might be what changes the course of the day for that man.
The time was taken to put together a slightly new routine, not a reinvention of the wheel but a new take on a classic.
After the trademark warm-up the PAX began the “AROD” aka the Grand Slam Dora (at which point Sundance made a mystical appearance) — it wasn’t a disaster but YHC quickly saw the flaw in the plan and started thinking through ways it could be improved for next time.

The AROD aka Grand-slam Dora

While 1 pax goes exploring the rest of the pax perform an exercise of the Q’s choosing and continue doing that exercise until all pax have gone out and back. repeat with a different exercise each time.
This got a little monotonous with just merkins for 10 minutes/LBC/Squats for just as long. YHC would recommend modifying by allowing the exploring pax to call the AMRAP exercise to be executed while the run is being made. 
We moseyed back to The Hill for a little 5 MOM to close things out.
—

What are your hopes? 

YHC spoke from the heart. With all of the changes and growth YHC realized it’s important to continually articulate personal goals and intentions in regard to desires for the community.
In YHC’s mind it’s obvious and clear. No one knows what’s going on in your heart and mind. If they’ve just gotten on the boat, they might not know the heading. 
—
With that in mind, YHC shared that it’s important to give your hopes a voice. Talk with your wife about what you want for your household (and listen to what she wants too #ALR). Sit down with your manager or boss and let them know where you hope the trajectory of your career is going.
If you have a mentor in your life (no? then get one), bounce it off of them first. Turn those hopes into goals.

Turn the abstract, I hope to lose weight into the practical my goal is to lose 15lbs in 1 month.

And here’s the kicker, your brothers out here in the gloom? They are here to hold you to those goals. The accountability we talk about does not start at 0530 and end at 0615 — it should be carrying through the days.
The Take-a-way
YHC hopes this community develops into a handful of AOs that can make each neighborhood they serve a stronger and more vibrant group of men to better serve our region.
YHC hopes these AOs are equipped, empowered, and inspired to start working towards creating programming for all 3 F’s:
Fitness, Fellowship, AND Faith
YHC hopes that as we continue to move towards our independence that we will grow closer together and that we will have a considerable reputation in Chattanooga for transformation of individuals and service of our community.
Now, YHC humbly asks for help in turning these hopes into goals. 

Capture the flag

After all was said and done with COT the PAX noticed that there was no shovel flag, curiously enough it was there at the start.
Everyone walked around the AO thinking maybe it had fallen and been relocated to a safer more stable location, no luck. We asked some of the homeless folks who’d been camped out under the shelter, because it was a rainy morning after all.
15 minutes or so had gone by and all the reasonable real estate had been covered. As YHC was getting ready to give up and head on home Prosciutto drove up and made a suggestion that we should slip some of the homeless folks a couple bucks for the intel. Fissure decided to take him up on the challenge.
For about $5 one of the lady’s cackled and growled at one of her neighbors:
“Don’t you dare say I said nothin!”  the woman exhaled and the YHC heard the answer from a distance. But it seemed as if she was still trying to speak in some sort of code.
“erm..Go down the second trail”
Fissure glanced back with a somewhat confused look on his face
she repeated it, “they was on bikes and went down there. its the second trail.”
YHC had a somewhat of a surprised look.
Fissure moved his car a little closer to the sidewalk that leads down to the river, as if in prep for a quick get-a-way.
YHC said one thing “I don’t want to get stabbed down there?!”
Fissure said something like “I’ll go down there if you do”
With an overcast sky and the early morning sun just barely providing enough light, we headed down the sidewalk. Luckily, we had enough adrenaline and testosterone still pumping through our veins from the workout that neither one of us would have admitted to being scared at all. But I’m pretty sure if you’d have asked either one of us to draw a straight line neither one of us could’ve done it.
We got to the bottom of the sidewalk and there it was… the second trail. YHC stuck is head in and looked back at Fissure. The tree covering was thick and the outline of the trail was just shorter than either one of us so we had to duck down. There was a lot of trash and what appeared to be the silhouette of tent.
YHC knew that we just had to keep moving forward but needed to be on guard — this was unfamiliar and unstable territory.  We plodded down the slick and muddy trail stepping carefully over roots so we didn’t trip.
YHC hollered forward in hopes of engaging whoever (or whatever) may be back there. The last thing YHC wanted to do was catch some coked up junky off guard and catch the business end of a dull kitchen utensil.
“HEY, uh HELLO.. IS THERE ANYONE BACK HERE”
We heard a soft response..
“uh yes.. hello?”
“DID YALL TAKE A SHOVEL”
“hellooo we’re back here”
YHC Repeated the question “DID YALL TAKE A SHOVEL”
“oh.. uh yes. uh. just a second.. we were just borrowing it.”
What appeared to be a walking dreadlock emerged from a tent that might have been built entirely from umbrellas and tarp.
The guy was obviously caught a little off guard and might have been slightly high but kindly returned the shovel.. he was just “borrowing” after all. He repeated a few more times.
YHC and Fissure dialogued for a moment with the guy and after getting our property back we headed for the parking lot. Sure to keep one eye on our six. We discussed a few things on the way back up, how we could help the guy or bring him something back that might replace his now missing shovel. Still thinking about this one — we can serve these folks some how.
But the resolution: We had recaptured our flag. 
Props to Fissure and Pro for making it happen. Another hallmark in the strength we bring to one another.
—
This community makes YHC better. And for that there isn’t enough thanks that can be communicated to every single person. Your time and commitment is appreciated.
YHC knows our time is valuable and you choose to give it away for you brothers.
TCLAPS to all of our brothers in F3chatt and across f3nation.
_Angus Out

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Linkin Logs Road Show

 

QIC: Sidekick
Date: 04/18/2018
PAX: Angus, Candu, The Count, Early Bird, Kit Kat, Sidekick, Speed Bump, Whittler
AO: Hill City

Conditions

51 degrees, Wind 12 MPH out of west, Clear skies

The Disclaimer

Sidekick is not a professional, push yourself but modify where necessary for your safety and well being, We are F3

COP

SSH IC X 25
Cotton Pickers IC X 15
LBC IC X 15
SSH IC X 20
Man Makers on call X 10

The Thang

Little bit of Running today with some shoulders and legs mixed in.  Keeps the HR up
Title of exercises or routine
Mosey to the great hall
Wall Sit X 60 seconds
Chicken Peckers (wall plank on columns with alternating shoulder taps) IC X 10
SSH IC X 15
Wall Sit X 75 seconds
Chicken Peckers (wall plank on columns with alternating shoulder taps) IC X 10
Mosey to the Walnut st Bridge
Bridge run to the center of the bridge
Linkin Log Merkins X 5
Bridge run to S Chatt entrance, 25 Merkins OYO
Bridge Run to Center of Bridge
Linkin Log Merkins X 5
Bridge Run to N Chatt entrance, 25 Merkins OYO
Mosey Back to Flag
3 MOM
Pickle Pounders IC X 20
American Hammers IC X 15
Freddy Mercury IC X 15
Flutter Kicks IC X 25
Circle up

Moleskin

Talked about our influence as members of F3 on the people we interact with daily.  We as leaders provide an opportunity for accountability and an outlet for everyone we meet.  I strive to be that “helping hand” to anyone so they know the burden is not theirs alone.  In the end our lives are not ours to bear, we are not in control, merely following God’s will.  An important thing to remember when we feel overwhelmed or the pressures of day to day life.

News

Good luck in the races this week guys.

Upcoming Qs

[*Not Required* But add the upcoming if you can]

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How Do You Like Them Abbles?!

 

QIC: Ringwald
Date: 04/17/2018
PAX: Angus, Candu, Fissure, Laces Out, Ohms, Picasso, Speed Bump, The Count, Whittler
AO: Hill City

Conditions

Spring time has…taken a vacation. The guys brought out the layers to fight the 35 degree weather. Let it be known that one month ago it was exactly the same temperature.

The Disclaimer

My name is Ringwald, and I am on Q today. This is a peer-led workout as I am not a professional. Modify if necessary but push yourself, if you do get injured we will help you out as best we can.

COP

Great Hall

  • 21s – 5 burpee penalty for not ending together
  • Arm Circles X 15 IC
  • Reverse Arm Circles X 15 IC
  • Chinook X 15 IC
  • Imperial Walkers X 15 IC
  • 21s – 5 burpee penalty for not ending together
  • Ass Kickers X 15 IC
  • Windmill X 15 IC
  • Cotton Pickers X 15 IC
  • 21s – we got it this time yo!

The Thang

Stairs by the Fountain

  • 5 Wheelbarrows Each Partner

Mt. Midoriyama

  • Partner Up
  • Partner 1 carries coupon up and back down
  • Partner 2 performs exercise until all exercises are done
    • 100 Big Boy Situps
    • 200 American Hammers
    • 300 LBCs

Stairway to Heaven

  • Partner 1 box jumps to the top
  • Partner 2 performs flutter kicks
  • Group finished with

Moleskin

No one has ever made himself great by showing how small someone else is. -Ivrin Himmel

Be careful how you climb your career ladder to success because you never know who you may pass on the way back down. -Donald Collins
I mentioned prior to the workout to stay positive. I wanted no one to complain how tired they were, or how busy work was, or how cold it was. I wanted to set the mentality to support each other, to be a motivator, to bring someone else up. Take this mentality and apply it to your life from the time you wake up until the time you fall asleep.

News

News calendar coming soon.

Upcoming Qs

4/18/18 – Ohms – The Griff
4/19/18 – Sidekick – Hill City
4/21/18 – Prosciutto – Landfill

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Burpee Bridge of Freedom

 

QIC: Fissure
Date: 04/12/2018
PAX: Candu, Early Bird, FNG-Postman (Brian Willard), Hardtail, Kit Kat, Laces Out (Respect), Ohms, Picasso, Prosciutto, Ringwald, Sidekick, Speed Bump, The Count (Respect), Whittler
AO: Hill City

Conditions

45°, Broken Clouds, felt like 41°, Humidity 86%, Wind 2 mph East

The Disclaimer

Prosciutto aka the Salty Italian had ants in his pants but we managed to get on the same page about F3 being free, not led by a pro, is better when we all try hard but don’t be stupid and HOO BOY it’s great to be an American where we can gather under our flag and suck wind together.

COP

Mosey to the Walking Bridge but not before circling up en route for 15 x 8 Count Body Builders IC.  Nice and slow to make sure we got our form straight.  Mosey continued to the start of the bridge.

The Thang

The Burpee Bridge
Prosciutto wasn’t just kind enough to show up today but also gave our FNG a demo of the perfect burpee.  It was a sight to behold.  The PAX then performed 10 burpees OYO.
Mosey with some pace to the halfway point of the bridge, hold Al Gore for the stragglers then 10 more burpees OYO.
Rinse and Repeat at the end of the bridge, then back again at the halfway and start point.
50 total burpees.  51 for Prosciutto (yes, he made sure we kept a correct count).
Mosey back to the foot of Mount Midoriyama where the PAX partnered up for what began as a Bear Crawl 123.  Partner 1 bear crawled to the top and crawled bear back down while Partner 2 began their Merkins x 100, LBC’s x 200 and Squats x 300.  YHC noticed time was speeding by and the bears were crawling pretty slowly so we switched to your standard Dora 123. Partners alternated running the hill and performing their prescribed reps until time was called.  Most pairs had reached the 200 squat point and were sucking wind.
MOM
Everyone’s favorite Salty Italian handles accountability like a real man and welcomed a dose of the flutter kicks he missed on Tuesday when he told his pals he’d be there.  We won’t name names but he wasn’t the only one…

  • Flutter kicks x 25 IC
  • Low Plank (unless you’re Ohms) x 25 IC
  • American Hammers x 15 IC
  • High Plank (unless you’re Ohms) x 25 IC
  • Aaaaaaaaaand 5 more burpees for good measure OYO

Moleskin

Freedom isn’t free!  Cheesy, sure, but it hits home after spending 12 hours carrying heavy things for miles and miles (plus some other fun activities) in honor of what transpired at the Bataan Death March during WWII in 1942.  Vila and I finished the GORUCK Bataan Tough event in Nashville this past weekend and it was, well, tough.  But, fortunately, at no time were we bayoneted, run over with a tank, decapitated or any number of other horrible atrocities.  It’s easy to forget how fortunate we are to assemble every week to workout while an American flag is firmly planted in the ground nearby.  It was a privilege to give a quick recap of the march and remind some high impact men how great we have it in the gloom
Highly recommend reading Ghost Soldiers:  The Epic Account of World War II’s Greatest Rescue Mission
Also highly recommend any GORUCK event.  www.goruck.com/tough

News

FBC – April 13, 2018 (Location: Longhorn)
Chattanooga MS Walk – April 21, 2018 9:00 Am
Hamilton County Area Special Olympics – April 21, 2018 10:00 AM
Rock Creek Brow Beater Trail Race – April 21, 2018 8:00 AM
OTB Opportunities – Recurring Fridays (Runs/Rucks)
Chattanooga GO Ruck August 2018
Memphis Grow Ruck Q3 2018
Tough Mudder September 2018

Upcoming Qs

04/14/2018 Mr. Clean (Landfill)
04/16/2018 Vila (Beast Ridge)
04/17/2018 Sidekick (Hill City)
04/18/2018 Ohms (The Griff)
04/19/2018 Ringwald (Hill City)

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Bowling for Burpees

 

QIC: Whittler
Date: 04/05/2018
PAX: Angus, Candu, The Count (RESPECT), Fissure, Free Candy, Laces Out (RESPECT), Main Frame (Nomad), Ohms, Prosciutto, Sidekick, Steam Engine, Sundance
AO: Hill City

Conditions

The cold weather made a fierce return, as it was 37 degrees and breezy…in April…in the South…must be global warming

The Disclaimer

Disclaimed that I am not a professional and everyone out here made the choice to be out here this morning.  We are going to have fun but work hard.  Modify if necessary.  If you get hurt, we will help you back to the RV that is randomly parked in the parking lot.

COP

Mosey to Great Hall
SSH x 10
Imperial Walkers x 10
Alternating toe touches x 10
SSH x 10
Triangle Merkins x 10
Plank x 10
Plank Jack x 10
Mike Tyson x 10
Wall sit x 10
Bus driver (or bus duty) x 10
Mosey to Riverwalk

The Thang

Nervous mumblechatter ensued regarding the contents of my bag.  Once on the Riverwalk, the PAX were introduced to Bowling for Burpees.  Ten pins were set up in standard bowling fashion.  The PAX would take turns bowling and the number of pins knocked down equaled the number of merkins and the number left standing equaled the number of burpees.  In between merkins and burpees, we would run about 50 yards, do ab exercise of choice and then run back to do burpees.  Rinse and repeat for 10 frames.
Bowling for Burpees
Frame 1 – one pin down (one merkin), 9 left standing (9 burpees)
Frame 2 – Gutter ball (0 merkins, 10 burpees)
Frame 3 – Gutter ball (0 merkins, 10 burpees)
Frame 4 – Four pins down (4 merkins, 6 burpees)
At this time, the pins were moved closer together because, in true millennial fashion, there was discussion blaming the ball and the pins for the poor performance instead of accepting that we might just all be terrible bowlers.
Frame 5 – One pin down (1 merkin, 9 burpees)
Frame 6 – Two pins down (2 merkins, 8 burpees)
To show mercy to the PAX, at this time, the strategy was changed to do merkins for pins left standing, burpees for those knocked down.
Frame 7 – Six pins down (4 merkins, 6 burpees)
Frame 8 – Seven pins down (3 merkins, 7 burpees)
Frame 9 – Four pins down (6 merkins, 4 burpees)
Frame 10 – Seven pins down (3 merkins, 7 burpees)
Mosey back to Stairway to Heaven
Incline merkin x 10
Derkin x 10
Mary
Pickle pounder x 10
Flutter kick x 10
LBC x 10
American Hammer x 10
Plank x 10

Moleskin

From “The Alchemist” – “People are afraid to pursue their most important dreams because they feel that they don’t deserve them or that they’ll be unable to achieve them.”
We all have a destiny and have dreams for our life.  We all have the ability to take control of our lives and pursue our destiny, even if there is a chance of failure.  We should not let that chance of failure keep us from pursuing our dreams.  People are often satisfied with the status quo and refuse to pursue better things either because of the fear of failure or the thought of not deserving something better.  We all deserve better and don’t have to be stuck in the status quo and God has given each of us the tools to pursue greater things for ourselves, our family, and our friends.  F3 has been that medium to help me become a better husband to my wife, a better father to my children, and a better employee.  When I started with F3, I was the guy who didn’t really work out but in less than 4 months, I now look forward to working out most days of the week and feel an emptiness when I don’t.
As many of you know, my wife and I are living apart right now, fighting the legal battle that comes with blended families and relocation.  While it is tough on our family, we both realize that taking that leap of faith to pursue our dreams is worth it.  We had the option of staying in a place that we didn’t enjoy living and I could have kept a job that wasn’t fulfilling to me.  However, I felt as though God was calling me to greater things when this job was offered to me.  While there are stumbling blocks along the way, and the risk of failure is there, I couldn’t live my life knowing that I didn’t give it my all for my family.  Pursue your destiny but don’t forget to remember all the stops along the way.

News

Happy Hour tonight at 5:00 pm at Universal Joint
Picasso, Vila, Fissure representing F3Chatt in the ruck this weekend
We are transitioning to Slack for our communications.  The tech-savvy leaders of F3 (including Best in Show) can guide you through this.

Upcoming Qs

April 7 – Angus (Landfill)
April 9 – Best in Show (Beast Ridge)
April 10 – Picasso (Hill City)
April 11 – Mr. Clean (The Griff)
April 12 – Fissure (Hill City)
April 14 – Steam Engine (Landfill)

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Raining Threes

QIC: Laces Out (Respect)
Date: 4/3/18
PAX: Best in Show (Respect), Candu, Fissure, Free Candy, FNG-Hardtail, Kit Kat, Ohms, Ringwald, Skidmark, The Count (Respect), Whittler, Wort
AO: Hill City

Conditions

60 degrees, clear and warm (finally feeling the sweat)

The Disclaimer

This is Laces Out on Q. I am not a professional, you are here on your own volition. As inspired by the NCAA National Championship game won by Villanova last night (whom I correctly picked in my bracket challenge!), we will be running and raining threes in today’s beatdown. Watch your step, modify in needed and if you get hurt, we’ll carry you back to your car.

COP

SSH-15 IC
Imperial Walkers 12 IC
Mountain Climbers 12 IC
Squats 12 IC
SSH 15 IC
We started on our extended mosey to the Walnut Street walking bridge.
 

The Thang-

At the start of the bridge we did 3 Burpees OYO just to get the juices flowing! Mosey to 3rd light pole.

Raining Threes on the Bridges

Every three light poles we did the following:
Squats, Lunges x3 IC then Incline Merkins and Decline Merkins 3 OYO each
Rinse and Repeat to the other end of the bridge with 3 Burpees halfway and at the end. A few 10 counts mixed in for good measure.
Mosey to the Arts District and did the following in front of the Arts Museum:
Squats, Lunges x3 IC then Incline Merkins and Decline Merkins 3 OYO each
Mosey down the steps and switchback path to the RiverWalk and to Ross’ Landing

Box Jumps up Ross’ Landing

As a group with Wort’s call, the Pax box jumped up the Ross’ Landing steps to the top!
Mosey up another set of steps to Aquarium entrance for 6 MOM
Flutterkicks 3 IC
Hello Dolly 3 IC
Rosalita (en Espanol) 3 IC
Plank 20 IC
American Hammer 3 IC
Freddy Mercury 3 IC
Hollywood 3 IC each side
Plank 15 IC
Pickle Pounders 3 IC
Mosey across Market Street Bridge and back to Love Shack stopping halfway for the following: Squats, Lunges x3 IC then Incline Merkins and Decline Merkins 3 OYO each
 
Countarama
Namarama

Moleskin

Inspired by the threes hit by Donte DiVicenzo who scored 31 off the bench to lead ‘Nova to the title last night. Thus, so many 3’s today in the workout. But more so, inspired by the Easter message we celebrated on Sunday of the resurrection of Jesus after 3 days in the tomb! According to 1 Cor 15, if Jesus were not raised from the dead, our faith would be futile and we would still be dead in our sins. But, Jesus was raised from the dead and we serve a risen Savior! Today, let’s celebrate Easter everyday and live in the power of the resurrected Lord Jesus!

News

Thursday Happy Hour 

Upcoming Qs

The Griff-Wed with Snowflake
Hill City-Thursday with Whittler
The Landfill-Saturday with Angus