Conditions
54 degrees, clear skies and full hearts.
Welcome and Disclaimer
The Thang
YHC got there a little early to scope out the terrain and make sure the environment was safe after the heavy rains from the weekend. All looked to be in perfect working order, a little wet, but no worse for the wear. YHC took note there are a few sad clowns who meet at the same time at the same place and do similar work outs, but apparently they think we do cross fit. We don’t do cross fit.
8 Pax do a little mosey around and settle down at the base of mt. midoriama to dive into the Angus warm up especial.
COP at bottom of Mt. Midoriama
– SSH x 20
– Annie x 10
– SSH x 20
– Merkin x 20
– Finkle Swing x 10
– SSH x 20
– Squat x 20
– Merkin x 15
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15 (Gus’ Favorite)
– Merkin x 10
YHC directed PAX to mosey to the Walnut Street Bridge and hold plank. All PAX thought (hoped) YHC forgot about the shoulder warm up that typically ends the COP. It was not forgotten, merely delayed for a more public display of fitness.
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
– Shoulder Press x 15
As always, Good Warm Up.
—
The Main Event
Mini DORA 1-2-3-4
A DORA executed with reduced reps and an added bonus of 5 burpees for the PAX out on the run. Each PAX grabs a partner, while your partner reps out the exercise PAX runs to the first lightpole and performs 5 burpees. Repeat until all reps for that exercise are completed.
Merkins x 50
Squat Jacks x 100
Big Boy Sit Ups x 150
—-
Take the long mosey back to the love shack.
Time was up by the time the Six made it back, so no time for 6MOM.
—
Countorama
Nameorama
BOM
Angus Out
HIGH Times
Conditions
Approximately 64 degrees. Perfect for a high quality beat down.
Today is 4/20. To some this is indicative of greener pastures but for YHC its just a chance to breath easy. YHC took it upon himself to make it the theme, but only because it meant inspiration for one heck of a beat down. For the record, no one here partakes in substances of such nature (to YHC’s knowledge). But that doesn’t mean we can’t get jacked up in the gloom!
Welcome and Disclaimer
The Thang
Prosciutto fart sacked this morning. That isn’t really related to the work out for this morning, but I like to think we did an extra long mosey because he wasn’t there. Prosciutto fart sacked this morning.
COP in the Great Hall
– SSH x 20
– Annie x 15
– SSH x 20
– Merkin x 20
– Finkle Swing x 15
– SSH x 20
– Squat x 20
– Merkin x 15
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15 (Gus’ Favorite)
– Merkin x 10
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
– Shoulder Press x 15
** YHC Compliments Pax on the “Great Warm Up”. After this barrage, no one ever looks excited to hear that was the warm up **
Mosey in a big circle end up right where we started. YHC really felt like the PAX were feelin’ the great hall. Plus it was the plan to stay there all along. If you need rest then you run. New policy. Run To Rest.
The Main Event
HIGH x 4
Today on 4/20 we got HIGH on life. Each exercise repeated 20 times and the entire routine repeated 4 times. Lots of arms, lots of mumble.
H – High Knees x 20
I – Incline Merkin x 20
G – Gus Jacks* x 20
H – Hip Slappers x 20
*Gus Jacks are in memory of our founding AOQ, Gus, who will be leaving us soon. His favorite exercise is the bear crawl so YHC took it and adapted it into a jack. Get into your best bear crawl position and do a jack alternating your hands and feet back and forth as best as you can.
Mosey to the Loveshack for a little 6MOM but first we ascend to the Highest point of the AO. Stop. And bask in the absolute beauty of the surroundings. You won’t get that in memphis.
Countorama
Nameorama
Buy the F3 book. Freed to Lead. A lot of good information in there about f3 why we do what we do and how we got where we are today.
BOM
Angus Out
2 are better than 1
The Scene
Hill City. Roughly 60 degrees with a steady rain to start the morning off.
Warm Up
- SSH IC x 12
- Windmill IC x 12
- Cotton Picker IC x 12
- Alternating Toe Touches IC x 12
The Thang
Mosey to Riverwalk for some sprints.
- Sprint to first light pole and back followed by Mountain Climbers IC x 10
- Sprint to first light pole and back then to second light pole and back followed by Peter Parkers IC x 10
- One long sprint to third light pole followed by 10 burpees
Mosey under the bridge to get out of the rain
- Wall sits with Muhammad Ali IC x 15
- Wall sits with upper cuts IC x 15
- Wall sits with push press x 21
Mosey to center stage for some box jumps & dips
- 10 box jumps
- 10 dips
Rinse and repeat three times
Angus took us back to the Love Shack since I’m still figuring out the layout of Hill City.
- Step Ups IC x 10
- Incline Merkins IC x 10
Rinse and repeat three times
Quick walk to base of hill
- 2 sprints up
- 1 bear crawl up
Return back to Love Shack for some Mary
- LBC IC x 10
- RBC IC x 1
- Flutter kicks x 10
- Freddy Mercury x 10
- WW2 sit ups 10
Countorama
Nameorama
WOD: Two are better than one, Because they have a good reward for their labor For if they fall, one will lift up his companion. Ecclesiastes 4:9-10
I feel that these verses describe F3 accurately. No one would run sprints alone at 530 AM on a rainy Tuesday morning. Everything in life is easier when you have someone there motivating you to not give up. I remember being intimidated at my first workout in Knoxville didn’t help I pulled up to the parking lot seeing 20 or so guys around the shovel flag. I thought I would be too slow and not be able to keep up. Well I was slow but some of the faster guys dropped off to the back and pushed me to keep going. That was back in November and here I am in April Q’ing and hopefully pushing you all to be better. Wish I wasn’t traveling as much but I’m excited for what’s to come. I leave you all with this quote “If you want to go fast go alone, but if you want to go far go together.”
- Steam Engine
Dirty Half Dozen
Conditions
58 Degrees and Dry. Optimal.
Welcome and Disclaimer
Disclaimer was delivered with extra care for our Nomad — Cooter from Johnson City. Welcome to our beautiful AO!
The Thang
Since we had a nomad YHC decided we should give him the grand tour mosey, 6 pax commence the mosey into the gloom. Head Up Mt. Midoriama back down and head over to the Agrocrag we summit that one too. Great view right Cooter!?
Circle back around to Mt. Midoriama for COP
COP at the base of Mt. Midoriama
– SSH x 20
– Annie x 15
– SSH x 20
– Merkin x 10
– Finkle Swing x 15
– SSH x 20
– Squat x 20
Mosey down to the great hall to finish up our COP
– Merkin x 10
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15 (Gus’ Favorite)
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
– Shoulder Press x 15
Incline Decline Merkin BTTW on the 45 degree wall, looooots of mumble chatter. Pax were prompted to execute 5 reps of the BTTW / Decline Merkin combo. That sucks, Lets do 5 more.
The Main Event
Mosey over to the parking lot by the Great Hall
What should we call this thing? I don’t know.. Merkicide? Pax were instructed to line up along the first white line in the parking lot.
This is kind of like a Jack Webb but different, broad jump to the first line execute 1 merkin run back to start. Broad jump to the second line execute 2 merkins run back. Repeat until all pax have reached the end. In our case this was up to 11.
10 count from Snowflake
Mosey up to Mt. Midoriama and head to the bottom of the steps.
Ascend the big steps executing a box jump between each step and 1 bench dip, add one bench dip with every step until all pax have reached the top. In our case that was 18 bench dips at the top.
Mosey to the Loveshack for a little 4MOM
Countorama
Nameorama
Welcome again to Cooter from Johnson City.
BOM
Angus Out
Windswept Merkins
Today marks the start of the Masters. In preparation for the Q today, a few things came to mind. We should run like the wind (given the swath of recent storms blanketing the southeast), we should do some work to commemorate the Master’s golf tournament and, finally, we should do reps that mean something! And come to think of it, not a single PAX had on green… hmmm??
With that in mind, YHC delivers the thang:
Warmup:
– 6 Burpees *
– SSH x 12 IC
– 6 Burpees *
– Hillbillies x 12 IC
– 6 Burpees *
– IW x 12 IC
– High Knees x 10 IC
– Smurf Jacks x 10 IC
-note to self – Burpees don’t necessarily qualify as “warming up” in most PAX’s book.
Mosey to Market St bridge for a variation of the Merkin Mile
– 21 Merkins**
– 10 BBSU
Mosey along Market St bridge and try not to get windswept from the prevailing wind
– 21 Merkins**
– 10 BBSU
Mosey to the end of Market St bridge, plank and wait for all PAX to arrive
– 21 Merkins**
– 10 BBSU
–Mudslide on the 10 count so that all PAX can have a breather–
Ascend the hill to Walnut street bridge and complete Jacobs Ladder on the slippery stairs made of glass and seemingly smeared with grease; Mudslide tried his best to keep his footing, but true to his name, all 6’5 of him slipped and fell. Poor fella… that’s a lot of body to hit the deck.
Ladder: 7 ascents with Burpees at the bottom, increasing reps on each ascent
After the ladder, briskly walk across the Walnut St bridge while YHC commissioned Gus to lead the PAX in completing a #RatchetShoulderBlaster. Mosey to the end of the Walnut st bridge to complete the Merkin Mile
– 21 Merkins**
– 10 BBSU
Mosey back to shovel flag and complete two (2) rounds of:
– 10 Jump-ups
– 10 Dips
Move to the Love Shack and complete Mary:
– Pickle Pounder x 12 IC
– Peter Parker x 12 IC
– Moon Gods x 10 (both legs) OYO
– LBC x 20 IC
Extra Credit: American Hammer x 10 IC
COT: Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”
Short discussion with the PAX around doing the things that you don’t typically prefer, but you know will benefit you in the long run. YHC shared that he does not like running, but in his own Q ordered a 2.5 mile run for the whole PAX. The challenge was met with enthusiasm and gusto! We did it! YHC admitted he wouldn’t be able to do it without his fellow PAX and thus, they’ve sharpened him.
Footnotes:
* 18 burpees signifies 18 holes
** 84 merkins signifies 84th anniversary of the Masters
Pappy Van La Porta
Conditions
60 degrees, perfect weather to excel.
Welcome and Disclaimer
Prosciutto did a drive by to let YHC know he was gonna be making a quick pit stop at Walgreens turns out it was closed. Welcome to FNG Thomas Hollar from Tallahassee.
The Thang
Four pax mosey down to The Great Hall beneath the bridge for a little COP.
COP under the bridge
– SSH x 20
– Annie x 15
– SSH x 20
– Merkin x 20
– Finkle Swing x 15
– SSH x 20
– Squat x 20
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
Dot Drills
Pax were instructed to find a square on the ground for Dot Drills. Basic idea is to jump from corner to corner performing an agility exercise similar to what is typically referred to as Dot Drills.
– Box x 15 (both feet)
– Box x 15 (each foot separately)
YHC remembered that 45 degree wall. Pax were prompted to execute 5 reps of the BTTW / Incline Merkin combo. Heck, Lets do 5 more.
The Main Event
Mosey back up to Mt. Midoriama for a little action on the hill.
BAMBIS
Not to be confused with that wimpy deer. This routine is performed similar to the BLIMP by performing an exercise for each letter and increase reps each time. This morning we are gonna run up and down Mt. Midoriama between each exercise.
Burpees x 10
Angle Grinder x 15
Merkin x 20
Bench Dip x 25
Prosciutto imparted to us the great intelligence of his old grandpappy van la porta the great dutch italian wise man. “It doesn’t get easier, you just get stronger”. Thanks pappy.
Incline Merkin x 30
Squat x 35
Mosey back to the Loveshack for a quick Ring-o-Abs
Countorama
Nameorama
Welcome to FNG Thomas Hollar from Tallahassee, FL obviously since he’s a big ol Nole fan we decided to impart to him the name “Big Al”.
BOM
Angus Out
Harry and Lloyd’s Adventure
YHC didn’t know if he’d have to go at it alone today and brave the low-temps and overnight hard freeze, but alas, Angus pulls into the parking lot to support the F3 mission and the cause.
The Scene: Beautiful, clear and crazy cold (25 degrees)
Given the temps, waiting around or any general mumble chatter was veto’d. 5:30am sharp was go-time, so we hit a warm-up lap from the “Love Shack” to Coolidge and the mumblechatter included some choice quotes from Dumb & Dumber:
Harry:You had, an extra pair of gloves this entire time?Lloyd:(As if it is a dumb question) Yeah…we’re in the Rockies.
Started the warm-up routine under the Market St bridge:
– SSH x 15 IC
– Merkins x 10 IC
– Little Arm Circles x 15 forward/backward
– Hillbillies x 9 IC
64 total reps for the start of march madness…
mosey along the river under market street bridge to the first bench for the start of an abbreviated version of the ROT.
At each bench perform the following, without stopping, until completion:
Burpees x 10
Step-ups x 10 (Right leg)
Squats x 15
Step-ups x 10 (Left leg)
Merkins x 20
After 6 or 7 (or was it 8?) installments, we mosey’d back to the Love Shack for some ALARM’s; for background info – [http://f3nation.com/2017/01/28/r-as-in-arms/]
YHC slept through the Tuesday alarm, so you know what that means?!??!?! Two rounds of ALARM’s were performed [A-L-A-R-M (Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise)]
ALARM 1
– Shoulder Taps x 15 IC
– Squat Jumps x 15 (single count)
– Peter Parkers x 15 IC
– Monkey Humpers x 10 IC
– Makhtar N’Diayes x 15 IC
ALARM 2:
– CDD x 10 IC
– Single leg squats x 10/leg
– Crunch frog x 12 OYO
– Shoulder Press x 20 OYO
– Mike Tyson’s x 10
6MOM:
– Leg Lifts x 20 IC
– Hello Dolly x 15 IC
– Heel taps x 12 IC
– Speed LBCs x 25 IC
– The Ever-Mercurial Fred’s x 12 IC
COT
Prayers for the end and the beginning of life. Angus’ travels and to celebrate the birth of a friend’s child. Prosciutto’s Aunt-in-Law’s father’s passing.
-Prosciutto
Gross Pi
Conditions
40 Degrees, windy, and wet.
Welcome and Disclaimer
The Thang
Two Pax take a long mosey down to the Blue Rhino and head back up the river when they were boarded by a lost and wandering pax. Glad you could make it Gus.
COP under the bridge
– SSH x 20
– Annie x 15
– SSH x 20
– Merkin x 20
– Finkle Swing x 15
– SSH x 20
– Squat x 20
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
Dot Drills
Pax were instructed to find a square on the ground for Dot Drills. Basic idea is to jump from corner to corner performing an agility exercise similar to what is typically referred to as Dot Drills.
– Box x 15 (both feet)
– Box x 15 (each foot separately)
The Main Event
Gross Pi
The beauty of this is you can crank it up or ratchet it down depending on what kind of pain you want to inflict. Today, we picked 12 exercises and did 26 reps of each. 12×26 = eeeeh about 314 (pi, right?).
Round 1
Diamond Merkin, Squat, LBC, Run to end of the strip on the bridge
Round 2
Merkin, Jump Squat, American Hammer, Run
Round 3
Wide Merkin, Lunge, Big Boy Sit Up, Run
Round 4
Angle Grinder, Jump Lunges, LBC, Run
5 Burpees just for fun
YHC spotted a particularly unique 45 degree wall. It posed an interesting opportunity to do a savage combination between an incline merkin and BTTW. YHC prompted Pax to try 5 reps. It was interesting enough for YHC to spur the Pax to try 5 more.
Mosey back to the Loveshack for a quick 6MOM
Countorama
Nameorama
BOM
Angus Out
Bring on the BAMBAM
Conditions
35 Degrees, a wee chilly.
Welcome and Disclaimer
The Thang
Four Pax mosey down to the dry ground beneath the bridge.
COP under the bridge
– SSH x 20
– Annie x 15
(Meet Annie. She is a humble little orphan that greets you with a big smile and leaves the Pax crying in pain. To Perform, Pax holds plank position while making a circular ground scrubbing motion with one hand. Can also perform Big Annies or Little Annies, think LAC while in plank)
– SSH x 20
– Merkin x 20
– Finkle Swing x 15
(Meet the Finkle Swing, named for the infamous kicker “Ray FInkle” it is said that this was the stretch that lost him the big game. Pax swings one leg at a time back and forth to warm up those hips.)
– SSH x 20
– Squat x 20
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
Dot Drills
Pax were instructed to find a square on the ground for Dot Drills. Basic idea is to jump from corner to corner performing an agility exercise similar to what is typically referred to as Dot Drills.
– Box x 20 (both feet)
– Box x 20 (each foot separately)
The BAMBAM
The two legendary waves of beatdown coming straight from the depths of the gloom.
BAM #1:
For this round each exercise is preceded by box jumps from the swamp all the way up to the top of the steps, YHC estimates about 20 big box jumps.
– Burpees x 10
– Ass Kickers x 15
– Merkins x 20
BAM #2
For this round each exercise is preceded by a sprint up the Agrocrag and back down.
– Bench Dips x 25
– Angle Grinders x 30
(Meet Angle Grinder, also known as The Plank Knee Touch. Starting in plank position angle your body up while touching your hand to the opposite knee perform a merkin then touch the other knee and perform another merkin. )
– Monkey Humpers x 35
Mosey back to the Loveshack for Ring of Aborama
Countorama
Nameorama
BOM
Angus Out
Nomad Whisperer
I felt like the ‘Nomad whisperer’ this morning. We originally expected just one Nomad (Squiggy), but lo and behold, 2 more attended the Tuesday beatdown. Every time I turned around, a nomad came out of the woodwork. Welcome and thank you for attending! It was a pleasure to get better with you three men! Clearly your AO’s are doing their job as you guys crushed everything we threw at you. T-claps for all.
The Scene: overcast with a few pending light showers, perfect temps (mid-upper 50’s); short sleeves or bust!
With 6 PAX in tow, we commenced the warm-up lap down to the riviera with some karaoke and then back across the swamp bridge, crossing over swamp thing, and collecting a rock for some coupon work.
Disclaimer delivered, warm up routine (almost forgot!):
– SSH x 15 IC
– IW x 15 IC
– High Knees x 10 IC
– Wide High Knees x 10 IC
– Hillbillies x 12 IC
For the 7th day of the month, we did 7’s on the lower hill, leading up to Mt. Madoriyama:
Complete 7 merkin claps (MCs) in total in a round trip up and down the hill.
1 MC (bottom) then bear crawl up to top of the hill and complete 6 MC’s; RUN down to starting point at the bottom and complete 2 MC’s and back up to top for 5 MC’s… Finish when you’ve completed 6 MC’s at your starting point.
Grab aforementioned rock “coupon”, circle up, and complete the following 3 rounds:
R1:
– 5 lower curls
– 5 upper curls
– 10 full curls
R2:
move to rock directly across from you
– 10 lower curls
– 10 upper curls
– 10 full curls
R3:
move to rock to your right, and
– 15 lower curls
– 15 upper curls
– 10 full curls
Move to pavillion for 3 rounds of:
– 5 Balls-To-The-Wall (BTTW)
– 10 bench pull-ups
– 15 bench dips
– 20 calves
Complete Lt Dan Taylor’s *until complete
1:4 ration of squat:lunge jumps. Again, 7th day of the month felt right, so we completed 7 reps.
* Solicited Squiggy’s 10 count at rep 5 to help the PAX finish strong
Mosey to Coolidge park to get a nice view of the riverfront while completing the next 10 mins of mary
Mary:
10 x Bay City Scissors (IC – 8 count)
10 x Jackknifes (OYO)
12 x Rosalita’s IC
10 x Freddie Mercuries IC
10 x American Hammer IC
10 x Hollywoods IC
Count-o-rama
Name-o-rama
COT
BOM:
1) Prayers and hope to support Angus’ cousin
2) Gus’ incredible story about a runner in this past weekends’ marathon left us in awe. Also, prayers for a friend in Chattanooga who is battling every day, given his window of time left in a recent prognosis; despite that, he’s still in a position of influence in his organization and is making the most of each day.
– Prosciutto