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Bruce Lee Got Cut In Half

QIC:  Pebbles

Date: 02/13/2020

PAX: Doghouse, Sunshine, Backfire, FNG-Lassie, Skitch, IronButt, Red Tees, Stubs

AO: Hill City

Conditions

Drizzly, damp, and dark.

COP

20- Sumo Jump Squats, 20-Dive Bombers, 20-High Knees (All IC)

8-4x4s OYO which turned into between 4-10 reps of the 4x4s because it’s a lot of counting different reps and things.

21s. I totally messed this up on purpose so I made us do a 20 IC plank as consequence rather than 40.

The Thang


Bearpee Circle of pain
We mosey from the parking lot to the stage connected to the circle path. The PAX proceeded to do bearpees all the way around the .1 mile circle by starting with 1 burpee, 4 count bear crawl, 2 burpees, 4 count bear crawl. Rinse and repeat. What doesn’t kill you makes you stronger!

Mosey to the courtyard under Market Street Bridge. Partnered up. One partner did suicides to each of the 3 columns toward frazier. Other partner did LBC. Switch until 100 total LBCs are achieved.

Circle Burp time! PAX circled up and started chopping feet. Went around the circle in a counterclockwise fashion while each PAX had an opportunity to bring the pain.

Back to the suicided. Same partner and same suicides. Other partner did merkins. Swich until 100 total merkins are achieved.

Bruce Lee got cut in half! We started Bruce Lee’s work out – 20 reps of the following with no break in between: Hammers, Leg Raises, LBCs, Heel Touches, (didn’t get to the Cruchy Frogs, and 100s) Skitch politely interrupted. Can’t say I was too mad, either.

Mosey back to the parking. All soaked to the bone. All stronger than 45 minutes prior.

COT

“Best day ever.” -my 2 year old daughter, almost every morning
She doesn’t know the worries of the world. I believe we carry too many burdens that we weren’t necessarily created to carry.

“This is the day that the Lord has made; let us rejoice and be glad in it.” Psalms 118:24


BALL OF MAN: Praise that IronButt is back and healthy. He has the biggest heart in Chattanooga. Praying for The Count’s brother as well.

Moleskin

The PAX moaned pretty good when the last round of 100 merkins came along. Got stronger together.

News

Tuff Muff 2/22/2020 be there or be square

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    See Quad City

    QIC:  Sunshine

    Date: 02/11/2020

    PAX: Uncle Fester, Ramos, Hobo, Blindside, Pink Panther, Money Ball, Back Pew, Red Tees, Jaywalk, Skitch, Reepicheep

    AO: Hill City

    Conditions

    Wet and soggy.

    COP

    Side straddle hop x20

    Shadow jump rope x10

    3rd grade exercise x10

    Willy Mays Hayes x10

    Windmills x10

    Imperial Walkers x10

    Arm circles forward x10

    Arm circles backward x10

    Moroccan night club x10

    10 burpees OYO

    The Thang

    See Quad City

    Partner DORA with a rock

    10 LBCs

    Kettlebell swings x100

    Goblet squats x150

    Squat thrusters x200

    Broad jump to next pillar -10 merkins- broad jump back

    COT

    You don’t have to do everything. Teach and delegate to others to focus on providing your best impact.

    Moleskin

    The workout was originally intended for other locations within Hill City, but flood waters required a change.

    News

    CSAUP Tuff Muff on 2/22.

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      You don’ t have to bearcrawl…Roxxxxxxxanne

      QIC:  Free Candy

      Date: 01/23/2020

      PAX: FNG-Chum, Sunshine, Oil Can, Pebbles, Sunburn, Misfire, Skitch, Sherlock, Red Tees, Hobo, Wort.

      AO: Hill City

      Conditions

      A tad chilly, but it didn’t take long to warm up.

      COP

      • SSH x 20 IC
      • The mime routine:
        • Overhead press x12 IC
        • Forward press x12 IC
        • Side-press x12 IC
        • Squat position, rear-press x12 IC
        • Squat position, downward press between the legs x12 IC
      • Run in place, I call DOWN for a merkin. x10 IC
      • Tri Thrusters (I made this up). Squat position, thumbs up, arms straight back, flex triceps while bouncing your arms towards the sky. 15 count IC
      • SSH x 20 IC

      The Thang

      Mosey to the far corner of the sidewalks down past the boat ramp.
      1st round
      40 Merkins
      Bear crawl to next light pole
      40 LBCs
      Lunge to next light pole
      40 pickle pounders
      Bear crawl to next light pole
      40 squats
      Lunge to next light pole
      Mosey back to starting line.

      4 rounds total of this, decrementing reps by 10 until you get down to round 4 at 10 of each exercise.
      This totals to 100 reps of 4 exercises.
      Anyone who finished all 4 rounds continued sets of 10.

      Grabbed the bluetooth speaker, played Roxanne. Begin to mosey and when you hear Roxanne you Bernie. When you hear it again you mosey forward again. Repeat every time you hear Roxanne.

      Mary
      Only had time for two sets of exercises, American Hammers and Flutter Kicks.

      COT

      The main Thang today was an excellent parallel to addiction recovery as well as the idea of envy. As many may know, I’m in recovery from addiction. It’s nothing new at this point. It’s been a bit over two years now.


      But the beginning of the exercise when we all started out at the same spot, we had something in common. We were all there for the same reason: to get better. As you finished that first set of the four we did, you would have clearly noticed that some people may have been behind you and some in front. Maybe some were next to you for most of it which provided great companionship and mumble chatter.

      This is the story for all of us when beginning something new. For me it was starting recovery. You’re looking at others. How they listen to instruction, how their progress compares to yours, and you can’t help but glance up a few times. Maybe some people even kept you motivated. Maybe others demotivated you.

      Then comes that second round. A little bit harder to tell how you compare with others unless you are obsessively looking at some people more than others. Do we do that in our lives outside of F3?

      Finally, by the 4th round you have hopefully stopped a lot of the comparison to those around you and focused on your own personal goals for the workout. Everyone was heading towards one big goal, but we all worked it in our own way. No one else can do those Merkins for you. No one. You had to finish it out, and if you’re like me, I enjoyed not doing it alone. This would have sucked alone. Recovery would have been impossible that way.

      So today let’s go back home or to work and stop the comparisons that make us feel inadequate. Work on your own goals in your own way. Find that independent joy again. And know that you will need to invite some people into that for encouragement and community along the way.

      Moleskin

      Roxanne was everyone’s favorite song, though Skitch said his was actually a song by Britney Spears and was sad that we didn’t mosey to ‘Toxic’.

      News

      CSAUP convergence soon, Lion’s Den is officially an AO on Fridays moving forward

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        Pyramid and 3ish Minute Sets

        QIC:  Escobar

        Date: 02/10/2020

        PAX: Threeskin, U-Turn, Burrito, Milkman, Spackler, Hasbro, Lugnut, Mr. Clean, Geek Squad, Ducktales

        AO: Huey

        Conditions

        Low 40s and wet, but the rain stopped beforehand and didn’t start back until time was called. So mostly perfect conditions.

        COP

        SSH x 30

        Pyramid of Run/Merkin/Squat:

        • Run 200m, 10 Merkins, 10 Squats
        • Run 200m, 20 Merkins, 20 Squats
        • Run 200m, 30 Merkins, 30 Squats
        • Run 200m, 40 Merkins, 40 Squats

        The Thang

        3ish Minute Blocks of Single Exercise AMRAP:

        • PULL-UPS
        • DIPS
        • BIG BOY SIT-UPS
        • BURPEES
        • SQUATS
        • FLUTTER KICKS
        • WALKING LUNGES
        • BEAR CRAWL/CRAWL BEAR (20 YARDS EACH WAY)

        (Unfortunately we ran out of time before getting to the Mary)

        COT

        To quote Hasbro, “The human body is capable and exceedingly able to go far beyond what our mind says we can do.” We have all heard this more times than we can count. But how true does this statement resonate in your life? How do you know your true limit if you never push yourself beyond what your mind tells you? This applies to the physical nature, but also the greater span of everything around you. Push yourself in all aspects of your life, and see if you can find your limit.

        Moleskin

        Huey time strikes again. When planning the workout, I noted we would have 5 minutes of Mary at the end. So… in my mind, we would start the Mary at 6:10. I couldn’t figure out why we had so much extra time towards the end of the workout, so I was adding extra time to the 3ish minute blocks. It wasn’t until 5:59 when someone said, “its almost over”, that I realized my mistake. (I spent the entire time of the Bear Crawls trying to figure out what we were going to do for another 10 minutes before starting Mary)

        Also, Burrito (Scott Simmons) was present, which allowed for plenty of mom jokes and a target for Ducktales’ flatulence.

        Side Note: other than a man walking the track solo, no other workout groups were present.

        News

        Tuff Muff on 2-22

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          Daily Deal in the City of Hills

          QIC:  Skitch

          Date: 1/16/2020

          PAX: Dirk, Goose, Hansen, Hobo, Kowbell, Oil Can, Sinai, Sunshine, Wort 

          AO: Hill City

          Conditions

          It didn’t rain. It was a fine day for January.

          COP

          Something like: SSH x 20 IC. Forward Fold x 10 IC. Imperial Walkers x 10 IC. SSH x 15 IC. You know, the normal. Mosey to Bridge Rocks.

          The Thang

          Skitch used one of his Christmas gifts
          Learning the Dexicon
          PAX took turns dealing from the F3 Workout Deck:

          17 Monkey Humpers; 18 backwards lunges; 20 Incline Merkins; 14 Heels to Heaven; 25 Squats; 15 Oblique crunches, each side; 100 Baby Arm Circles – 50 4-counts each direction; 19 Low, Slow Squats; 25 Plank Jacks; 25 Burpees; 17 Derkins; 25 Mountain Climbers; 100 SSHs (50 4-counts); Four sprints (half way from Bridge Rocks to end of lights, then the remainder, then half way back, then all the way back); 100 M (est) Lunge Walk; 14 Carolina Dry Docks; 60 sec low plank; 2 to 12 (varied by PAX) hand clap merkins; 17 LBCs; mosey to start. Time.

          COT

          We have very little control over the events in life and each day. Yet we have a lot of control over how we respond to them. Do we work with diligence, are we faithful to the task at hand? How do we respond to unexpected words or actions from our boss or our kids?


          BALL OF MAN.

          Moleskin

          There is an F3 deck of cards. There is a dexicon that explains the deck. We knew most of the ones we pulled. Heels to Heaven hurts the spine on concrete. 50 SSH’s is a lot. The HIM present responded well to what they were dealt.

          News

          Candu has a new puppy. There will be a convergence and a CSAUP in the future.

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            Skitch Was Safe at Home Plate

            QIC:  Red Tees

            Date: 01/07/2020

            PAX: Skitch, Sunshine, Hobo, Ramos, Care Bear, The Count, Blindside, Moneyball, Clampett, Goose, Cowbell, Dog House, Pink Panther, Uncle Fester, Lanyard, Swingset, Sherlock, Countdown, Back Pew, 

            AO: Hill City

            Conditions

            We must be living right because it quit raining right before we got rolling and was warmer than I expected.  It was still very wet and slick in some spots as Skitch can attest to. Someone did say that our rocks smelled like fish…could have been worse.

            COP

            We moseyed across the field and under the bridge, circled up and began the workout with something new…side straddle hops x10. That was followed by a Mayhem Merry-Go-Round (side straddle hops in a rotating circle) which is the most fun exercise ever. We stretched our back and legs, arms and did calf raises along with calf stretches.

            The Thang

            We then went to the walking track and did a 20 man Indian run with burpees x2 (I should have broken that up into two, 10 man Indian runs, but it worked.

            We then partnered up for a Dora with coupons chosen from the river banks (that’s why they smelled like fish I guess).

            100 Curls, 200 Overhead presses, 300 squats while alternating with a partner who was either doing lunges, monkey humpers (x50) or Bernie Sanders for 30 yards (3 light poles)

            We finished up by jogging to the blue rhino for some Mary which included pickle pointers, burpees (x5), push ups, monkey humpers and flutter kicks.

            COT

            I read 2nd Corinthians 9:6-8 to the group which is about giving with generous and happy heart in everything we do. Whether it is tithing to our church, giving our time to preparing to be Q, participating in a workout, or how we spend our time and resources with our family, friends, work, whatever, if we do it with all our hearts, minds and spirit God will bless it according to His plans.


            BALL OF MAN: We want to remember our military and our country in our prayers as well as those who are struggling with depression and loneliness this time of year. Skitch encouraged us to reach out to those who are not attending regularly and work to bring them back to the group and support one another. The Count asked for prayers to bless the work he and I are doing and to also to please donate blood if you are eligible, the need is great across the country.

            Moleskin

            The number of guys who came out was really an awesome thing. Skitch made sure to keep the Indian Run exciting (best Pete Rose slide I have seen in a long time) and my man Back Pew was right on Back Pew time 🙂 The Count’s GI issues stayed in check and I appreciate Pink Panther partnering up with me.

            News

            Gloomies on the 13th, if you need some help with paying for the meal reach out and if you don’t have a date, please still come. If you have a chance sign up to help hand out warm clothes to the homeless on Tuesday evenings (check the 3rd F on slack) and please bring any close or other goods you have to any AO and we will get them to the right place.

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              Who’s the HC For?

              QIC:  Skitch

              Date: 1/2/2020

              PAX: CareBear, Goose, Hobo, Red Tees, Sunshine, Uncle Fester

              AO: Hill City

              Conditions

              Before the rain came.

              COP

              SSH x 40 IC, Forward Fold x 10 IC. Mosey to Bridge Rocks. Hold plank until 6. SSH x 30 IC. Imperial Walkers x 20 IC. Mosey to Dip Circle (Circle C). Hold low dip until 6. Dips x 30 OYO. Mosey to Bunker (Bunker H). Hold low plank until 6. 5 Burpees OYO. Mosey to Bridge Rocks. Big Boy Situps x 10 OYO.

              The Thang

              Who’s the HC For?
              Two teams. Team 1’s base is Circle C. Team 2’s base is Bunker H. Select 1 or 2 rocks and go to your base. Deposit rock(s) in your base. To exit your base, you must do 5 burpees or 10 Big Boy Situps per rock you deposited.

              Repeat until team has 25 rocks in their base. Return to Bridge Rocks and do Big Boy Situps until all return. Now teams swap bases and return all rocks to Bridge Rocks taking as many rocks per trip as they like and no “payment” to exit their new base. Then help the other team finish taking their rocks back. Time and over time.

              COT

              Who’s the HC For?
              Yesterday WuzntMe talked about the difference between resolutions and commitments. What are your commitments (HCs) for the year? For today?

              Who’s the HC for? You? Others? Both. That’s the multiplying magic of the HC. If you give your HC, you give courage and hope to others. They trust you and come out. You have given away your HC, but you benefit because you come out. What is the HC? Your word. A call to action. A challenge. An encouragement. A habit. A way of life.

              To whom have you given your HC? Your wife? Kids? Boss? Clients? God? Yourself?

              Proverbs 20:6-7 “Many a man proclaims his own steadfast love, but a faithful man who can find? The righteous who walks in his integrity — blessed are his children after him!”

              I believe and rest in someone who gave His HC and kept it. Because He did, I can give my HC without fear and if I fail to deliver on my HC, I have grace.

              Counterama and Namarama.

              BALL OF MAN: Walking back to start together while communicating the Word since we were over time.

              Moleskin

              There may have been some rock thievery during the Thang. Team 1’s rock supply kept “losing rocks” and Team 2 magically “won”. Then Team 1 easily “won” on the return trip once bases were swapped…hmm. Carrying rocks takes time and is so fun that you lose track of time. This would have been less fun if it had rained, but the rain held off.

              News

              It’s a new year.

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                Hill City Huffing and Puffing

                QIC:  Fissure

                Date: 01/14/2020

                PAX: Skitch, Moneyball, Free Candy, Pink Panther (Respect), Back Pew, Carebear, Sinai, Kowbell, Loan Shark, Goose, Doghouse, Oil Can

                AO: Hill City

                Conditions

                Mild and on the verge of a storm

                COP

                Mosey from flag to Mt Midoryama
                Partner up, Partner A carry partner B up the mountain, both walk down
                Circle up
                SSH, Fwd Fold, Teapots, SSH, 3rd grade exercises, SSH

                The Thang

                Facing Mt Midoryama
                Round 1: 10 burpees, 40 merkins, 40 Bonnie Blairs, run up mountain and back down
                Round 2: 10 burpees, 30 merkins, 30 Bonnie Blairs, two trips up the mountain and back
                Round 3: 10 burpees, 20 merkins, 20 Bonnie Blairs, three trips
                Mosey to base of Boob Hill (the steepest part, mind you)
                Round 4: 10 burpees, 10 merkins, 10 Bonnie Blairs, four trips up the Boobiest lookin hill around
                Mosey back to flag stopping under the walking bridge while it started to storm for COT

                COT

                We got nice and intimate under the walking bridge as the storm started to rage around us. A decent group of gloomie attenders made it out to Hill City today including YHC running on straight fumes. Skitch, HC’s main aoq man delivered a heckuva closing word at the gloomies about living third a what happens when thankfulness is overflowing and I wanted the non-gloomie attenders to hear a little about it. Maybe we need a Gloomies bb?

                Moleskin

                No, we did not reciprocate the partner carry. Apologies.

                News

                Sale Creek Middle/High School AO (to be named soon) launches February, check slack

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                  My Pet Rocks

                  QIC:  Sidekick

                  Date: 12/26/2019

                  PAX: Coin Purse, FNG-Bed Bug, Money ball, Skitch, Sunshine, Pebbles

                  AO: Hill City

                  Conditions

                  49 degrees and clear

                  COP

                  Mosey to the great hall; SSH ICX20; Forward Fold ICX10; LBAC ICX12; Seal Claps ICX12; Cherry Pickers ICX12; Shoulder press ICX12; Slow Mercans ICX12; Slow squats ICX15; SSH ICX15; Mosey to the River walk

                  The Thang

                  My pet Rocks

                  Choose two rocks; 1 should be large enough to push yourself for 10 Over head Presses, the other can be of a medium variety. Place the rocks 50 yds apart

                  Big Rock – We will perform an exercise in cadence, then bear crawl to the other rock

                  SMedium rock – We will do reps of bench Press and an ab exercise with the rock, then bear crawl back

                  We repeated this cycle 6 times. There were some modifications on the travel down with some lunges, some mosey and one walk. Always bear crawl back.

                  Big Rock – Curls, Squats, bent over rows, Over head press, bench press, Curls

                  SMedium Rock – Lots of bench press and Tricep extensions, LBC, Big Boys sit ups, Hello Dolly, Rosalita, leg lifts, pretzel crunch – – – All with rock IC

                  Mosey back to flag

                  COT

                  Today I spoke about my Grandfather. We are burying him this afternoon. He was 90 years old and lived a full life. its really hard to live in the moment and realize the memories that you are making in real time, but that is something that I want to be better at. I am very thankful for the 2 hours I had with my grandfather over last weekend, it was the last time I got to spend with him.

                  Moleskin

                  My knee is broken.

                  News

                  New years convergence at Lions Den on 1/1

                  3rd F opportunity on Monday the 30th, see Slack

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                    Grab a Fistful of Santa’s Sack

                    QIC:  Ringwald

                    Date: 12/24/2019

                    PAX: FNG-Manny, FNG-Sandy, Moneyball, Blindside, Uncle Fester, Skitch, Hobo, Iron Butt, Focker, Training Wheels, Fissure, Sunshine, Mayhem, Half Caff (Loman from F3Knoxville), Back Pew

                    AO: Hill City

                    Conditions

                    It was a warmish, balmy-ish Christmas Eve. 50 degrees.

                    COP

                    Warmup in the parking lot

                    Side straddle hops x 20 IC
                    1 Burpee
                    Jump Squats x 15 OYO
                    2 Burpees
                    Merkins x 10 IC
                    3 Burpees
                    Plank Jacks x 10 IC
                    Peter Parkers x 10 IC
                    4 Burpees
                    Imperial Walkers x 12 IC
                    5 Burpees

                    The Thang

                    Start at the beginning of the walking bridge. Two PAX carry Santa’s Sack to the first stopping point. The rest of the PAX sprint ahead and perform the first exercise waiting on the sack. When it gets there, the next partner group gets the sack and starts carrying. Repeat each exercise until all PAX have carried the sack, then go to next exercise.

                    Exercises to rotate through (AMRAP while waiting on the sack):
                    Squat
                    American Hammers

                    We made it to the end of the walking bridge after AH, so we performed Merkincides with the white-bricked lines in front of White Bird.

                    Go to first line, come back and do 1 Merkin
                    Got to second line, come back and do 2 Merkins
                    Repeat until you have made it to 10 Merkins

                    Back across the bridge with Santa’s Sack

                    Never Cross Dolly
                    Twinkle Toes/T-Bombs/The Bruce and the Cait

                    We finished with some Mary by drawing the Alphabet with our legs

                    COT

                    Take time to appreciate all you have during the holidays, some aren’t so lucky.

                    Moleskin

                    Fissure, being the math wiz that he is, informed us very quickly that we would do a total of 55 Merkins during Merkincides. Drawing the Alphabet with your legs (a) is harder than it sounds and (b) causes a vast amount of gloomhorns to ring out.

                    Merry CHRISTmas.

                    News

                    New Year’s Day Convergence at the Lion’s Den – 7 AM

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