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Walnut Street Shakedown

QIC: Ohms
Date: 10/19/2017
PAX: Picasso, Best In Show (RESPECT), Angus, Flemish, Prosciutto
AO: Hill City (Renaissance Park)

Conditions: 48 deg. F, calm winds, clear skies, excellent weather for a beatdown
When 0530 arrived, YHC decided to take the PAX on a short lap around Mt. Midoriyama to bide some time and wait on the latecomers. When all PAX arrived, the disclaimer was given swiftly and to the point…”If you get hurt we will carry you to your car, as long as you don’t sue us, because we are not professionals.”
WARM-UP:
– SSH x 25 IC
– Arm Circles x 15 IC
– Reverse Arm Circles x 15 IC
– Shoulder Press x 15 IC
THE THANG:
Circuit #1: The Bridge

  • Mosey to the beginning of Walnut Street Bridge
  • Body Builders x 10 IC
  • Mosey to 1/4 across the Bridge
  • Merkins x 25 IC
  • LBC’s x 25 IC
  • Mosey to 1/2 across the Bridge
  • Merkins x 25 IC
  • LBC’s x 25 IC
  • Mosey to 3/4 across the Bridge
  • Merkins x 25 IC
  • LBC’s x 25 IC
  • Mosey to the end of the Bridge
  • Merkins x 25 IC
  • LBC’s x 25 IC

Circuit #2: The Stairway

  • PAX #1 – Perform Bicep Curls using Coupon
  • PAX #2 – Run down to the bottom of the stairway and High Knee back to the top of the stairs
  • Rinse & Repeat until a total of 200 Bicep Curls have been completed

Circuit #3: The Hill

  • PAX #1 – Perform Bench Press exercise using Coupon
  • PAX #2 – Run down to the bottom of the hill and sprint back to the top of the hill
  • Rinse & Repeat until a total of 200 Bench Press Reps have been completed

Circuit #4: The Bridge

  • Mosey to the beginning of Walnut Street Bridge
  • Carolina Dry Docks x 20 IC
  • LBC’s x 25 IC
  • Mosey to 1/4 across the Bridge
  • Carolina Dry Docks x 20 IC
  • LBC’s x 25 IC
  • Mosey to 1/2 across the Bridge
  • Carolina Dry Docks x 20 IC
  • LBC’s x 25 IC
  • Mosey to 3/4 across the Bridge
  • Carolina Dry Docks x 20 IC
  • LBC’s x 25 IC
  • Mosey to the end of the Bridge
  • Carolina Dry Docks x 20 IC
  • LBC’s x 25 IC
  • Mosey back to the Love Shack with a Jail Break Sprint the final 100 yards


MOLESKIN
“We are what we repeatedly do. Excellence, then, is not an act but a habit.”
Big Shout Out to the few PAX that showed up this morning and making themselves better!
Countorama
Nameorama
BOM
Sincerely,
OHMS

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Steam Engine Express

QIC: Steam Engine

PAX: Delta, Prosciutto, Angus, Ohms, Rainman, Snowflake, Early Bird, Flemish, Laces Out, Best in Show, Mudslide

AO: Hill City

Date: 10/17/2017

Conditions: 48 degrees perfect weather for a tour of our lovely AO

Disclaimer was given and we are off.
Warm Up:
SSH IC 15x
Cotton Pickers IC 15x (think I called them Humpees my apologies heard different names for this)
Wind Mill IC 15x
Mountain Climbers IC 15x
LAC Forward IC 15x
LAC Backwards IC 15x
And we are off to our first stop of the day The Swamp
The Thang:
Box jump to the top & hold an Al Gore til the 6 arrives followed by Squat IC 10x rinse & repeat for a total of 4x
After spending some quality time at The Swamp we took off for the next stop Ring of Sprinklers (not sure if it’s been formally named). By the looks of it Rainman came prepared for this stop with his rain coat fortunately for the rest of us the sprinklers were off this cold morning.
Dips IC 10x & Incline Merkin IC 10x rinse & repeat 3x
Tried not to spend to much time here in fear that the sprinklers might go off on us so we rushed to the next stop The Great Hall for a quick sit.
Wall Sits w/ Muhammad Ali’s IC 15x
Wall Sits w/ Joe Frazier’s IC 15x
Wall Sits w/ Push Press IC 15x
Once we got tired of sitting around we headed for the next stop Coolidge Park Loop
Indian Run 2x
Got a 10 count before heading to the next stop The Lot
Merkin-cide across the parking lot
Once completed we departed back to The Love Shack with less than a minute to go Angus lead us in a quick 1MOM
LBC IC 20x

COT:
Count-o-rama
Name-o-rama
 

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The “SA” “SQUATCH”

QIC: Rainman
Date: 10/12/2017
PAX: Stairmaster,  Snowflake, Flemish, Laces Out, Picasso, Delta, Tough Skins (Willy Loman), Best in Show
AO: Hill City
Conditions: Low 60’s…dark and gloomy, no humidity like Tuesday’s beatdown
 
Welcome and Disclaimer were given and we were off…
 
The Warm Up
SSH / IC x 15
Cotton Pickers / IC x 15
Mtn Climbers / IC x 15
Annie / IC x 15
SSH / IC x 15
Imperial Walkers / IC x 15
Finkle Swing / IC x 15
 
SSH / IC x 15
Cotton Pickers / IC x 15
SSH / IC x 15
Capri Lap (Awesome to enjoy a Capri lap with the creator himself, Tough Skins)
The Main Thang:
The Q loves to play on words so after the capri lap the PAX moseyed over to the hills for the “SA” “SQUATCH” which was…
Round 1 (Then Two 10 Counts) and Round 2 (Then Two 10 Counts)

  • The “S”  Sprint up the first hill
  • The “A” OYO Ass-Kickers / x 15
  • Sprint up the second hill
  • 40-SQUATCHES
  • Run down to the hill flat OYO Ass-Kickers / x 15
  • Sprint up that first hill
  • 30-SQUATCHES
  • Rinse and repeat with 20-SQUATCHES, then 10-SQUATCHES

Back and forth the PAX went until 100 SQUATCHES and 60 Ass-Kickers were met. PAX  held plank until all other PAX finished up. After round two it was time to take it up a few notches.
Round 3 (Then Two 10 Counts) and Round 4 (Then Two 10 Counts)

  • The “S”  Sprint up the first hill
  • The “A” OYO Alternating Shoulder Taps / x 15
  • Sprint up the second hill
  • 40- POWER SQUATCHES
  • Run down to the hill flat OYO Alternating Shoulder Taps / x 15
  • Sprint up that first hill
  • 30-POWER SQUATCHES
  • Rinse and repeat with 20-POWER SQUATCHES, then 10-POWER SQUATCHES

As if that wasn’t enough the PAX moseyed over to the GREAT HALL, where we saw two groups of glowing people getting better in the gloom. The PAX grabbed some wall and proceeded to go through two rounds of a leg………cool down?

  • Regular Wall Sit IC / x 25
  • Left Leg Wall Sit IC / x 25
  • Right Leg Wall Sit IC / x 25

PAX stayed strong for a..
1-MOM:
Dying Cockroach IC / x20
PAX moseyed back to the Love Shack
COUNT O RAMA, NAME O RAMA, WORD OF ENCOURGEMENT, PRAYER..BOOM
 

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Deja Vu / Read the Back Blasts

QIC: Delta

Date: 10/10/2017
PAX: Ohms, Laces Out (Respect), Best-n-Show (Respect), Mudslide, Angus, Rainman, Snowflake, Early Bird, Flemmish
AO: Hill City
Conditions: Mid-60’s and a little muggy…which turned into a little hot about mid-workout.
Welcome and Disclaimer were given and we were off…
The Warm Up
SSH / IC x 15
Mt. Climbers / IC x 15
Cotton Pickers / IC x 15
SSH / IC x 15
Baby Arm Circles: Forward / IC x 10, Backwards / IC x 10
Moroccan Night Club / IC x 10
Chinooks / IC x 10
SSH / IC x 15
The PAX took a little mosey around the parking lot near the Love Shack and then headed for…
The Thang
*Had I read previous BB’s, I would have known that the Deck O’Cards routine “dealt” last week, then I would have prepared another beat down…BUT I didn’t, so I brought the same beat down with a li’l twist…
One by one, each member of the PAX stepped up to the deck of cards, turned over the top card which instructed the PAX as t what the next exercise was…The suit indicated what exercise and the number represented the amount of reps. (Example: 7 of Hearts meant the PAX all did 7 Merkins, OYO). Face cards, such as Jack, Queen and King = 10 reps and the Aces = 1 rep per exercise.
DIAMONDS = Burpees
HEARTS = Merkins
CLUBS = Squats
SPADES = BBSU
There were 10 members of the PAX…after each member of the PAX took a turn drawing a card, we took a break from the deck by heading down to where the Swamp Thing lives…boxed jumped to the talked, moseyed over to the bottom of Mt. Madoryiama, bear crawled to the top and ran down to the deck of cards. We held plank or an Al Gore until the entire PAX was back and ready…
We continued this rhythm, with a few 10-counts here and there, until we finished the entire deck of cards…
The total number of reps was:
85 Burpees
85 Merkins
85 Squats
85 BBSU
3 rounds of Box Jumping to the top of the stairs at the swamp
3 rounds of bear crawling to the top of Mt. Madoryiama
COUNTORAMA
NAMORAMA

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Deck of Pain

October 5, 2017
QIC: Laces Out (Respect)
Pax: Angus, Ohms, Flemish, Best in Show (Respect), Prosciutto, Picasso
AO: Hill City
Conditions: 58 degrees, clear and pleasant under a full moon
Disclaimer
Thinking about the Las Vegas shooting earlier in the week. Such a tragic event, so we will remember those affected by pulling out the deck of cards for a 52 card pickup (Deck of Pain).
Mosey to the Great Hall
Warmup
15 SSH
20 mountain climbers
15 squats
15 SSH
15 LBC
15 imperial walkers
15 SSH
The Thang: 52 card pickup: deck of pain. Each pax takes a turn pulling top card and leading us through corresponding exercise according to suit and reps according to number on card. Face Cards: Ace=1, Jack=11, Queen=12 and King=13 reps. Joker and instruction cards=10 count.
Diamonds=BBS
Hearts=Burpees
Clubs=Merkins
Spades=Squats
Enough time for a mosey around Coolidge Park and then back to the Love Shack for a short MOM of flutter kicks and LBCs.
COT
Countarama
Namearama
We live in a broken world where events like the mass shooting in Las Vegas make us wonder where God is in midst of tragedy. He reigns over it all and we can trust Him to provide hope and healing through difficult circumstances. Praying for those believers reaching out in Las Vegas to those affected by the tragedy. Proverbs 3:5-6

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Mario Grand Prix

QIC: Ohms
Date: 10/03/2017
PAX: Steam Engine, Stairmaster, Mudslide, Vila, Delta, FNG-Picasso (Chase Wright), Laces Out (RESPECT), Best In Show (RESPECT), Angus, Early Bird
AO: Hill City

Conditions: 60 deg. F, cool air, calm winds, clear skies, excellent visibility
The disclaimer was given swiftly and to the point…”If you get hurt we will carry you to your car, as long as you don’t sue us, because we are not professionals.”
WARM-UP:
– SSH x 20 IC
– Chinooks x 15 IC
– Arm Circles x 15 IC
– Reverse Arm Circles x 15 IC
– Moroccan Night Club x 15 IC
– Merkins x 15 IC
– Squats x 15 IC
– High Knees x 15 IC
– Wide High Knees x 15 IC
– Imperial Walkers x 15 IC
– LBC x 15 IC
– Burpees x 10 OYO
THE THANG:
Circuit #1 (Track 1 – Mt. Midoriyama)
Start out in front of Mt. Midoriyama
Step 1: Run a lap around Mt. Midoriyama
Step 2: Bear Crawl 30 yards
Step 3: Merkins x 10
Step 4: Bench Press x 10 (with Coupon)
Step 5: LBC x 10 (with Coupon)
Step 6: Run up and down Mt. Midoriyama
Rinse and Repeat all Steps x 4
Circuit #2 (Track 2 – Swampy Steps)
Start at the bottom of the Concrete Stairs (where the swamp thang lives)
Step 1: Box Jump to the top of the Concrete Stairway
Step 2: Run a lap around Mt. Midoriyama
Step 3: Crab Walk 30 yards
Step 4: Dips x 10
Step 5: Incline Merkins x 10
Step 6: Overhead Press x 10 (with Coupons)
Rinse and Repeat all Steps x 4
MARY
– LBC’s x 15 IC
– Freddie Mercury’s x 15 IC
– Flutter Kicks x 15 IC
 


MOLESKIN
“Today, we will feel the burn in our legs. We will fight the urge to want to quit. We will breathe heavily, and become so sore to where it hurts to walk. We will give it our all, and our everything. We will put in 110% effort and no one will stop us”
Big Shout Out to our newest F3 Chatt member Chase Wright (AKA Picasso). This man had excellent work ethic this morning and kudos to him for coming out and making himself better!
Countorama
Nameorama
BOM
Sincerely,
OHMS

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Stairmaster Special

9/28/17
QIC: Laces Out (Respect)
Pax: Stairmaster, Early Bird, Prosciutto, Angus, Best in Show (Respect), Banjo, Ohms, Vila, Flemish
AO: Hill City
Conditions: 68 degrees and pleasant
Disclaimer
Today’s workout is a tribute to Stairmaster as he takes a new position at another church. Get ready for a run and lots of stairs! YHC was inspired watching the Ironman Triathlon in Chattanooga last Sunday and saw stairs near the Hunter Museum to use for today’s beatdown.
Warmup
15 SSH
15 imperial walkers
15 lunges
15 SSH
15 high knees
15 SSH
The Thang: Modified Merlin Mile with Stairs
Mosey to market street bridge and across. Hold Al Gore while pax catch up.
25 Merkins OYO
Run down/up and down the stairs of The Passage
Mosey to Ross’ Landing on the river
Box jump up to top of steps
25 Merkins OYO
Mosey to riverwalk towards Hunter Museum up the zig zag sidewalk uphill then mosey to steps up to museum.
Mosey across glass bridge to walking bridge
25 Merkins OYO
Mosey across walking bridge
25 Merkins OYO
Mosey through Coolidge Park down more steps to end of Riverwalk.
Mom
12 Flutterkicks
12 Freddy mercury
12 hello dolly
12 lbc
Mosey Back to Love Shack. Total run was 2.5 miles!
COT
Countarama
Namearama
1 Peter 2:21 ESV
Leaving you an example that you might follow in his steps.
Better men, husbands and dathrrs
Prayer

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Walk in the Park

QIC: Ohms
Date: 09/26/2017
PAX: Early Bird, Rainman, Stairmaster, Prosciutto, Best In Show, Laces Out, Vila, Banjo, Flemish
AO: Hill City (Renaissance Park)

Conditions: 70 deg. F, average humidity, calm winds, clear skies, excellent visibility
The disclaimer was given swiftly and to the point…”If you get hurt we will carry you to your car, as long as you don’t sue us, because we are not professionals.”
 
WARM-UP:
– SSH x 20 IC
– Chinooks x 15 IC
– SSH x 20 IC
– Arm Circles x 15 IC
– Reverse Arm Circles x 15 IC
– SSH x 20 IC
– Moroccan Night Club x 15 IC
– SSH x 20 IC
– Shoulder Press x 15 IC
– SSH x 20 IC
– Burpees x 10 OYO
THE THANG: BOMBS
ROUND 1

– Start at the bottom of the concrete stairs (where the swamp thang lives)
– Using a partner pass coupon to partner, box jump up two stairs, take coupon from partner, partner box jumps up two stairs…continue box jumping and passing coupon until you reach the top of the stairs.
PAX #1 – Run up Mt. Midoriyama
PAX #2 – Bicep Curls (using coupon)
– When partner completes his adventure up and down Mt. Midoriyama…hand off the coupon and begin your adventure up and down Mt. Midoriyama. Continue to do this until a total of 100 Bicep Curls have been completed.
ROUND 2
– Bring coupon back to the bottom of the concrete stairs (where the swamp thang lives)
– Using a partner pass coupon to partner, box jump up two stairs, take coupon from partner, partner box jumps up two stairs…continue box jumping and passing coupon until you reach the top of the stairs.
PAX #1 – Run up Mt. Midoriyama
PAX #2 – Overhead Press (using coupon)
– When partner completes his adventure up and down Mt. Midoriyama…hand off the coupon and begin your adventure up and down Mt. Midoriyama. Continue to do this until a total of 100 Overhead Presses have been completed.
ROUND 3
PAX #1 – Run up Mt. Midoriyama
PAX #2 – Merkins
– When partner completes his adventure up and down Mt. Midoriyama…hand off the coupon and begin your adventure up and down Mt. Midoriyama. Continue to do this until a total of 100 Merkins have been completed.
ROUND 4
PAX #1 – Run up Mt. Midoriyama
PAX #2 – Bench Dips
– When partner completes his adventure up and down Mt. Midoriyama…hand off the coupon and begin your adventure up and down Mt. Midoriyama. Continue to do this until a total of 100 Bench Dips have been completed.
ROUND 5

– Bring coupon back to the bottom of the concrete stairs (where the swamp thang lives)
– Using a partner pass coupon to partner, box jump up two stairs, take coupon from partner, partner box jumps up two stairs…continue box jumping and passing coupon until you reach the top of the stairs.
PAX #1 – Squats (using coupon)
PAX #2 – Squats (without coupon)
– When both PAX complete 25 squats, pass the coupon to your partner and complete 25 more squats. Continue the squatting and passing of the coupon until a total of 150 squats have been completed.
 
 
MARY
– LBC’s x 15 IC
– Freddie Mercury’s x 15 IC
– Leg Climbers x 15 IC
– Dying Cockroaches x 15 IC
– Flutter Kicks x 15 IC
– Heel Touches x 15 IC


MOLESKIN
“Handle them carefully, because words and actions are just as powerful as BOMBS”
Countorama
Nameorama
BOM
Sincerely,
OHMS

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1 Percent


QIC: Prosciutto
Date: 9/21/2017
PAX: Angus, Best in Show (RESPECT), Laces Out (RESPECT), Ohms, Stairmaster
AO: Hill City
Conditions: Temperature, 69 degrees, wind out of the south to southeast @ 2mph and 80% humidity. Perfect weather to get 1% better.

Disclaimer provided with care and alarm.
Warmup:
SSH x 12 IC
ST Merkins x 10 IC
High Plank x 10 IC
Side Plank (left) x 10 IC
Side Plank (right) x 11 IC
Imperial Walker x 12 IC
SSH x 12 IC
The Main Thang:
– Run across river via Market Street bridge to Ross’ Landing passing by aquarium
While running, the PAX were instructed that EMOM –Every Minute on the Minute– during the movement the PAX would execute 10 merkins until the run is complete (~1 mile)
(SPOILER ALERT: PAX Completed 1.2 miles in total, and performed 80 Merkins, 10 Dips (aka Freak Nasty’s), and 10 Carolina Dry Docks (because we saw a wet dock); at that point, YHC **INSISTED** that the Q was scripted, despite some mumble chatter suggesting otherwise.)
– Mosey to the bigfoot sized steps and execute:
Jacob’s Ladder (Climb an elevated platform and execute a single exercise at the top, incrementing 1 with each summit until you’ve reached 7)
YHC requested an exercise to complete at the top of the 12 massive steps and Angus offered Burpees, with a wry grin. YHC was not in any mood to argue with the man and since that was the only suggestion, that’s the way it went.
1 Burpee
2 Burpees
3 Burpees
4 Burpees
5 Burpees
6 Burpees
7 Burpees
YHC checked the time –and there we were, 6:01am — Decision was made to return to the loveshack to hopefully have minutes to spare for some <Mary>.
Mary:
10 x Bay City Scissors (IC – 8 count)
LBC x 20 IC
WOD:
Touched on the backstory in the F3Chattanooga newsletter on 9/11 regarding the concept of 1% better/improvement each day. It’s not just in exercising, it’s across all facets of your life.
Keep EH’ing but with respectful approach. I shared a recent story about being a little too overt with my headlocking methods and overlooked the fact that I was being disrespectful; perhaps just a little too passionate… Nevertheless, continue to impress upon other men the strengths of getting together as a group and the benefits you personally have realized from involvement with this awesome crew!
 
Announcements:
* Camp Jordan AO – Angus and Ohms checked out CJ in the East Ridge in an OTB workout yesterday as a prospective new AO. All signs show that it fits the bill to be a great venue for some future downpainments. Looking for an official launch date in a few weeks. Also looking at Heritage Park in East Brainerd area. Start the headlocking now!!!!
* GrowRuck coming real soon (Noevember 17) to Chattanooga. Get signed up if you haven’t yet. Expecting 60-100 from around the region and we hope Chattanooga can be well represented
* Reached shirt order quota (Aye!)
* Very first 2nd F Hump Day Happy Hour (HDHH) was a success; Will need someone to commit to owning this for fellowship opportunities
* September 22: Date night with a Purpose at Red Bank Baptist Church
* September 23: Angus on Q
* October 21: Mr. Clean’s house for potluck & football
* Continue to keep the community and those around this area in your thoughts and prayers for good leadership, impactful community efforts and safe haven
-Prosciutto

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Running Late

QIC: Steam Engine
Date: 9/19/2017
PAX: Angus, Ohms, Prosciutto, Flemish, Best in Show, Stairmaster, Ese, Laces Out, Delta, Lazy Boy, Mudslide
AO: Hill City
Conditions: Nice cool 64 degrees
QIC forgot to set an alarm and woke up at 510. So asked Angus to deliver disclaimer & to warm the PAX up til I arrived.
Warm Up: Provided by Angus
The Thang:
Mosey to The Great Hall:
Animal Crossing:
Bear crawl to column followed by 10 merkins and bear crawl back
Duck walk to column followed by 10 merkins and duck walk back
Crab walk to column followed by 10 merkins and crab walk back
Frog jump to column followed by 10 merkins and frog jump back
Komodo craw to column followed by 10 merkins and komodo craw back
Next we found a spot on the wall for some wall sits:
Wall sit w/ Muhammad Ali’s IC 15x
Wall sit w/ Joe Frazier’s IC 15x
Wall sit w/ shoulder press IC 15x
Mosey to The Swamp:
Box Jump to the top followed by squats IC 10x (Rinse & repeat 4x)
Mosey to Mt Medoriama:
Bear crawl up Mt Medoriam (Rinse & repeat 2x)
Mary:
LBC IC 15x
RBC IC 15x
Hello Dolly IC 15x
Flutter Kicks IC 15x
Box Cutters IC 15x
Alternating Shoulder Taps IC 15x
COT
Count-o-rama
Name-o-rama
WOD: Been reading a biography about Charles Schulz, the creator of the Peanuts comic strip. From a young age Charles knew he wanted to be a cartoonist but more specifically he wanted to create comic strips. Everyone in his family doubted him & even said he would never amount to much. Schulz got rejected by various newspapers in Minnesota & even Walt Disney but he kept drawing. It was his persistence to keep drawing that allowed him to find success. I just want to remind the PAX this morning that we need to be persistent & keep coming out to Hill City & Landfill. We will not see results overnight but if we come out everyday it will get easier. So I leave you with this quote from my book: “I was never discouraged I always knew that I was getting closer & closer.”
Announcement: 
Reached shirt order quota
November 17: GrowRuck in Chattanooga
Hump Day Happy Hour (HDHH): Details to come
September 22: Date night with a Purpose
September 21: Prosciutto on Q
September 23: Angus on Q
October 21: Mr. Clean’s house for potluck & football
Prayer Request:
Delta: pastor for beach retreat for families with kids with cancer
Flemish: M taking lose of young patient at work
Prosciutto: Funeral of childhood friend over the weekend. Mom’s friend (neighbor) passed away over the weekend