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Stairway to Merkins meets Four Corners! Day 8 of Q Gauntlet – TheCount – 06/25 (Hill City)

QIC: TheCount (Respect, Respect)

Date: 6/25/2019

PAX: BlindSide, Chief, Goose, JazzyJag, LacesOut (Respect), MoneyBall, Prosciutto,  RedTees, Skitch, Sunshine, FNG-Tin Man, Wazn’tMe

AO: Hill City

Conditions

69 Degrees, dry, but a nice dew on the grass.

COP

WarmUp: SSH (15 IC), Forward Fold (15 IC), Tappy Taps (10 IC), Willy Mays Hayes (10 IC), Stairway to Merkins: Along sidewalk, start at first lightpost and AYG to next and do 1 Merkin, AYG to next Lightpost and do 2 Merkins, Rinse and Repeat until you reach the 10th Lightpost and 10 Merkins.  Reverse direction, Rinse and Repeat until you get down to 1 Merkin.  Last WarmUp exercise (AS PROMISED) it Prosciutto’s Gold Chain (15 IC).  Mosey to grassy area in front of stage for “The Thang”. 

The Thang

Four Corners

Four Cones are deployed in a square with each being 20 Yards apart.  ALL PAX start at 1st cone and proceed to next three cones by described mode of transportation.  Six Rounds as follows:

Round 1 - Burpees - 10 Reps X 4 = 40 (Bear Crawl between each cone)
Round 2 - Lunges - 20 Reps x 4 = 80 (Bear Crawl between each cone)
Round 3 - Imperial Walkers - 30 Reps x 4 = 120 (Bear Crawl between each cone)
Round 4 - Merkins - 25, 20, 15, 10 Reps = 70 (Bear Crawl between each cone)
Round 5 - Plank Jacks - 25 Reps x 4 = 100 (Bear Crawl between each cone)
Round 6 - Squats - 10 Reps x 4 = 40 (AYG Between each cone)

Total Reps (including Stairway to Merkins) = 560 Reps and 400 yards in Bear Crawls!

COT

Word of the Day: If you direct the people toward Heaven….Heaven will direct the people.  

CIRCLE OF TRUST:  Counterama, Namerama, Prayers for comfort and healing to those spoken and unspoken prayers.  Prayed for our brothers at the BoneYard and all PAX across F3.  
BALL OF MAN:  Sweaty Ball of Man!  

Moleskin

There was very little Mumble Chatter, but there were a few sounds emanating from those assembled…There was good discussion by Prosciutto reminding everyone not to sacrifice form for speed.   Great Message!  As Promised I was proud to wear Prosciutto’s Gold Chain and perform the said warm up exercise.  Actually wore the chain during the entire workout, but it obviously isn’t where Pro gets his energy because he seemed strong even at the conclusion of the session! 

The Gauntlet is now complete Q’ing at 8 different AO’s in 11 Days/9 Workout Days.  It was fun and I encourage you to try it over the course of a month.  It is a great way to see folks you might not see all that often and you become very innovative to keep the routines different and make sure you focus on full body H.I.C.T. 

Thanks for all the AOQ’s for working with me on the schedule (and Prosciutto for giving me his day today so I could complete all 8 AO’s).  

News

[Fill in News, Upcoming Q’s, Events, etc.]

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    Scenic City Stampede

    QIC: Sidekick

    Date: 06/20/2019

    PAX: Skitch, Blindside, Prosciutto, Ringwald, Money Ball, FNG-Flash (2.0), Hamburgular, Vsquared, Sunshine, Candu

    AO: Hill City

    Conditions

    76 Degrees and Humid, heat Lightning, then real lightning and rain

    COP

    SSH ICX25; Forward fold ICX10; SSH ICX15; 3rd Grade Exercises ICX12; Willie Mays Hays ICX12; Mercans ICX15; Right over left ICX10; Left Over Right ICX10; SSH ICX15; Arm Circles Forward – Reverse – Shoulder Press – Morroccan Night Club – all ICX12

    The Thang

    Start our journey by Mosey to the bridge. 

    Stop and do 21.  Successful due to good leadership.  No Burpee Penalty. 

    Mosey again. 

    Stop on the center section for some slow squats and some one legged Bulgarian squats assisted by the benches (no wenches of Bulgarian descent around to assist). 

    Mosey some more. 

    Stop at the steep hill going down to the aquarium.  We reverse lunged down this hill.  Fun times.

    Mosey down the big concrete steps by the river behind the aquarium

    Had to alter course due to multiple people establishing residence on the steps.

    NO MAN LEFT BEHIND

    Partner up.

    PAX 1 Box Jump up 2 steps.  PAX 2 performs 10 Ircans and then Box jumps 4 steps (2 past his partner). Keep this going.

    Continue this all the way up to the tippy top

    On way down…..

    PAX 1 Box jump down 2 steps with each landing resulting in a deep squat.  PAX 2 performs 10 Dercans and then Box Jumps 4 steps (2 past his partner).  Keep this going

    Continue this all the way to the bippy bottom

    Set of Dips ICX15 on bottom step.  Mosey back up the stairs through the aquarium to the road.  Cross the road within all traffic laws.

    Sprint up the steep hill.  Stop and wait for the 6 and for me to catch my breath.

    Mosey back to the bridge.  

    Set of 21s executed perfectly again, due to good leadership of course.

    Mosey across the bridge with a stop for some slow squats and one legged Bulgarian squats (again no wenches around)

    Mosey to the other end of the bridge for some Reach Arounds (not a partner exercise)

    Mosey back to the flag

    COT

    No man left behind, especially your FNGs.  Get these guys back out here.  They need us and we need them

    Moleskin

    Did you know that Bulgaria is tied for the fewest Grizzly bears of any country in the world?  the PAX certainly did not know that.  Thank you Candu for that gem.  Someone then asked about wolves, no response on that animal.  Money ball brought his 2.0, Flash hence forth known as, the kid do great

    News

    Convergence on 7/4 at Beast Ridge at 7 AM.  last for an hour.  If in town, come out

    Fallen 5 ruck on 7/13 at the Dame.  Hour Beatdown followed by a Ruck.  Candu will sponsor you if you want to ruck.

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      Oh, what a plank-tacular morning

      QIC: Sunshine

      Date: 6/18/2019

      PAX: Skitch, Early Bird, WuzntMe, Blindside, Whittler, Prosciutto, Goose, Red Tees, Moneyball, Laces Out, Back Pew, Steam Engine, Ringwald

      AO: Hill City

      Conditions

      Wet and humid in the mid-70s.

      COP

      Side straddle hop x20

      Shadow jump rope x30

      Willy Mays Hayes x10

      3rd grade exercise x10

      Arm circles forward x15

      Arm circles backward x15

      Cross arm circles x10 (each side)

      Moroccan night club x10

      Windmills x15

      The Thang

      Working the core with a smorgasbord of planks.

      Plank jack>Jog up the hill, jog down>

      Half-burpee>Jog up the hill, jog down>

      Donkey kicks>Jog up the hill, jog down>

      Plank butt kick>Jog up the hill, jog down>

      Plank window washer>Jog up the hill, jog down>

      Mountain climbers>Jog up the hill, jog down>

      Peter Parkers>Jog up the hill, jog down>

      Mary

      Pickle pointers x20

      Dying cockroach x20

      Heel touches x20

      COT

      Pay attention to what makes you happy, and it will likely involve being around others in a community. Internet communities are no replacement.

      Moleskin

      Once again, Hill City is the place to be when rain is forecasted. Except for the excessive sweat, every PAX stayed dry.

      News

      July 4 Convergence coming up; as is the Fallen Five Ruck. Prosciutto also has a volunteer opportunity for anyone handy.

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        MANNING UP CANDU

        QIC: Candu

        Date: 06/13/2019

        PAX: Skitch, Ringwald, Sidekick, Iron Butt (Respectx2), Hobo, Prosciutto, Dirk, Goose, Flemish, Moneyball, Blindside, Chief, Sunshine, Sunburn, FNG-Bedpan

        AO: Hill City

        Conditions

        SealSH x 15 IC

        Forward Fold x 10 IC

        Third Grade Exercise x 10 IC

        Willie Mays Hays x 10 IC

        One Legged Bulgarians x 10 OYO

        SealSH Claps x 15 IC

        Mosey to Manning

        The Thang  – Manning Up

        Partner up with like skill levels

        Run Manning together, to the top

        Goal is not to stop or walk

        Just keep running

        At The Top

        10 ea partner crab dips

        10 ea Wheelbarrow derkins

        Run down Forest

        Optional Pull Ups to failure

        Mosey Down Kent

        At Bottom

        Incline Merkins x 20

        Dips x 20

        Wait on Pax

        Rinse & Repeat

        3rd round- run down Forrest Ave back to Blue Rhino for Mary

        Flutter Kicks x 15 IC

        Heel Touches x 25 IC

        LBCs x 15 IC

        COT

        Human Ingenuity has changed the definition of Manning Up. Most often, Manning up mentally, emotionally, & spirituality are more critical to our lives than the Manning Up of men before us. However, the mental Manning Up is the spark that ignites all other man ups in our life. The mental Man Up is the initial man up. Master your mental man up.

        Mumble Chatter

        Iron Butt literally drove his wife to Manning St. to show her what he’d accomplished

        #proudhusband

        Blindside wife still cancer free!

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          Fit Over 35

          QIC: Fissure

          Date: 06/11/2019

          PAX: Otis, Back Pew, The Count (Respect), Prosciutto, Dutch Boy (Willy Loman), Hobo, Whittler, Uncle Fester, Red Tees, Free Candy, Sunshine, Skitch, Ringwald, Moneyball, She Shed

          AO: Hill City

          Conditions

          Felt like fall

          COP

          Mosey’d to the Blue Rhino and circled up around her/his bedazzled bod
          SSH x 35 IC
          Squats x 20 IC
          Willy Mays Hayes x 10 IC
          Merkins x 10 IC

          The Thang

          Still in our circle

          6 8 Ct Body Builders
          11 Burpees
          19 Squats
          35 dips on curb
          Run 400M ((two laps around median up towards Frazier)

          6 8 Ct Body Builders
          11 Half burpee tuck jumps
          19 lunges IC
          35 Toe merkins
          35 flutterkicks IC
          Run 400M

          6 8 Ct Body Builders
          11 Burpees 
          19 Toe merkins
          35 dips (nice cadence Hobo)
          Run 400M

          6 8 Ct Body Builders

          11’s (burpees and curb merkins)

          Run 400m

          1 minute low plank

          COT

          YHC was out of town of the D-day anniversary so I wanted to encourage the guys to be thankful for our freedoms after spending this past weekend at Arlington National Cemetery with my family.  

          Moleskin

          The Count started us off by relaying his morning troubles finding a toilet.  He had to take a shower BEFORE the workout today.  Not fun.

          Hobo is having shoulder issues and his modifications for 8 ct body builders and burpees actually look much harder than the real deal.

          It was discussed that Hobo needs to q soon.  

          Skitch runs fast.

          Otis isn’t a fan of the Oakland Raiders.  He’s a fan of the Packers.  He wore an Oakland Raiders shirt today, however.

          Moneyball is a glue guy.  He invites tons of guys.  What a leader.  Good thing Ducktales EH’d him.

          News

          Fallen Five Ruck – 7/13 0700 THE DAME

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            BLIMPS on the Bridge

            QIC: Laces Out 

            Date: 06/06/2019

            PAX: Back Pew, Blindside, Countdown, Cowbell, Free Candy, Hamburglar, Loan Shark, MoneyBall, Otis, Peanuts, Prosciutto, Ringwald, Sidekick, Skitch, Sunburn, Sunshine, Venus, VSquared

            AO: Hill City

            Conditions

            72o and clear but ground wet from earlier rain

            COP- Mosey to Blue Rhino

            20 SSH IC, 12 Finkle Swing (each leg), 15 SSH IC, 12 Imperial Walker IC, 12 Diamond Merkin IC, 30 Plank IC,  21’s (1-5 IC out loud; 6-21 silent) Burpee penalty-3 burpees assessed, 12 Good Mornings IC, 15 SSH IC 

            The Thang- Mosey to Walnut St Bridge (BLIMPS on the Bridge)

            Did the following exercises across the bridge stopping every 50 yds or so till we made it to the other side and then the same on the way back. A few 10 counts along the way also. As we mosey, throw in a few Bernie Sanders and Karaoke to keep it interesting!

            B-Burpees 10 OYO

            L-Lunges 15 IC

            I-Imperial Walkers 20 IC

            M-Merkins 20 OYO and ‘Merican Hammer 10 IC on way back

            P-Plank Jacks 15 IC

            S-SSH “21’s” IC

            Mosey back to Blue Rhino

            Total of: 2.56 miles covered today 161 SSH IC (due to several missed 21’s with burpee penalties assessed) 32 burpees

            COT

            Countarama, Namearama

            Choices-we all make choices each day. Make wise decisions seeking God’s will and hiding God’s Word in our hearts that we might not sin against God. (Ephesians 5:15 and Psalm 119:105) Talked about last week’s decisions: daughter’s boyfriend asking for her hand in marriage (good decision) and 14 year old shooting two 13 year olds during RiverBend (bad decision).

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              It’s Been a Good Two Years

              QIC: Mr. Clean

              Date: 06/04/2019

              PAX: Back Pew, Blindside, Care Bear, Cowbell, Geek Squad, Goose, Hobo, Money Ball, FNG-Otis, Red Tees, Ringwald, She Shed, Sidekick, Sunshine, The Count (Respect x2), Whittler, Wort

              AO: Hill City

              Conditions

              Sweat angels. Filthy.

              COP

              SSH

              BAC

              Reverse

              Prosciutto’s Gold Chain

              Shoulder Press

              Forward Fold

              SSH

              The Thang

              Pax grouped up and found a station. Complete the following exercises doing 50 reps each. Rotate counterclockwise.

              Filthy 500

              50 reps of each exercise. Completed 2 quarters.

              Squats

              Crunches

              Alternating Shoulder Taps

              Squat Jumps

              Shoulder Press

              Monkey Humpers

              Bent Over Rows

              Flutter Kicks

              Come back together as a group to complete the following 2 exercises.

              SSH — 25 IC

              Plank — 50 Secs

              COT

              Once speaking at an FCA event, I spoke about Philippians 4:13, and asked if everyone believed it was to be taken literally. Many agreed and proclaimed it was NOT. In the back of the room, I had a VERY heavy object and asked the students if they believed I could move. They again claimed with absolute  certainty I could not. I chose some strong kids throughout to lift the object.

              They soon realized, one can do all things. Christ and his word provides wisdom. It gave me the wisdom to plan ahead to prove the point. One can do ALL things through Christ. Sometimes, however, we must understand that it takes leaning on others for help.

              Moleskin

              Jump Squats, Squats, and Monkey Humpers in sequence aren’t fun.

              We were all impressed with Geek Squad and Sidekick’s speed at the end

              News

              Fallen Five Ruck https://f3chattanooga.wpcomstaging.com/schedule-locations/fallen-five/

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                CORE! – Iron Butt VQ – 05/30 (Hill City)

                QIC: IronButt

                Date: 05/30/2019

                PAX: Blindside, Candu, Care Bear, FNG-Cheney, Chief, FNG-Countdown, Cowbell, Fissure, Free Candy, FNG-Lewinsky, Loan Shark, Money Ball,  Peanuts, Picasso, Prosciutto, RedTees, She Shed,  Sidekick, Sunburn [Respect], Sunshine, Hobo,  TheCount [Respect-Respect],  ThreeSkin, Uncle Fester, Venus, VSquared, Whittler 

                AO: Hill-City

                Conditions

                Light winds, overcast, low 70s, humid, 

                COP

                Mosey to Great Hall

                Forward-Fold-12X

                -10x SSH IC

                -10x Squats IC

                -10x Willy Mays Hays IC

                -10x LBCs FORWARD IC

                -10x LBCs BACKWARD IC 

                The Thang

                -Mosey to lawn in front of stage

                -Line-Up about 3/4 way up the grassy area facing the stage 

                -5 Big Boy Sit-ups IC

                -5 Low Plank to High Plank IC

                -5 Supermans IC

                -5 Merkins IC

                -Jail break to/fro to sidewalk in front of stage

                RECOVER

                -10 Big Boy Sit-ups IC

                -10 Low Plank to High Plank IC

                -10 Supermans IC

                -10 Merkins IC

                -Jail break to/fro to sidewalk in front of stage

                -15 Big Boy Sit-ups IC

                -15 Low Plank to High Plank IC

                -15 Supermans IC

                -15 Merkins IC

                -Jail break to/fro to sidewalk in front of stage

                RECOVER

                -20 Big Boy Sit-ups IC

                -20 Low Plank to High Plank IC

                -20 Supermans IC

                -20 Merkins IC

                -Jail break to/fro to sidewalk in front of stage

                -12 Big Boy Sit-ups IC

                -12 Low Plank to High Plank IC

                -12 Supermans IC

                -12 Merkins IC

                -Mosey back to parking lot 

                COT

                -Countarama

                -Nameorama

                -Recognize THREE FNGs

                -C.O.R.E. (What motivates or drives you?)

                Today was mostly about working our core. I hope you got what you needed.

                What is at the CORE of who you are? In other words, what motivates everything you do?

                What do you put your faith in? Where your treasure is there will be your heart also.

                Whatever that is, is what dictates everything you do, say or think?

                Are you consistent?

                Are you the same person in private, with your spouse or significant other, as in your work life?

                How do you want to be remembered or described by people who know you?

                What single word would your F3 PAX, close or casual friends use to describe you?

                When people are standing around at your funeral some day?

                How do you want them to describe your life?

                Is your CORE is based on your work, your money, your promotions, your recognition?

                In other words, when all hell breaks loose in your life, where do you go?

                You will make hundreds of choices today, tomorrow and the rest of your life. Big one, small ones…

                The CORE of who you are will dictate those choices. Choose wisely.

                -Announcements

                -Closing prayer

                Moleskin

                28 STRONG. MoneyBall Awards Golden Glove to Venus

                 

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                  Pure ROTten

                  QIC: Ringwald

                  Date: 05/28/2019

                  PAX: Care Bear, Free Candy, Goose, Hobo, Mr. Clean, Sidekick, Sunshine, The Count

                  AO: Hill City

                  Conditions

                  Cooler than normal, dry with some dew on the ground.

                  COP

                  Mosey to the main stage in Coolidge Park

                  • Forward Fold X 3
                  • Windmill X 15 IC
                  • SSH X 20 IC
                  • Wide High Knees X 10 IC
                  • Squats X 12 IC
                  • Ass Kickers X 12 IC
                  • Capri Lap around smaller circle
                  • Little Arm Circles X 10 IC
                  • Reverse Little Arm Circles X 10 IC
                  • Seal Claps X 10 IC
                  • Chinook X 10 IC
                  • Moroccan Night Club X 10 IC
                  • SSH X 20 IC

                  The Thang

                  PAX moseyed beside the river, back to the Blue Rhino performing the following on the way:

                  50 Merkins
                  100 LBCs
                  50 Lunges (25 each leg)

                  PAX split into 2 groups of 4 below the stairs by the Rhino:

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

                  COT

                  Discussed Proverbs 31: 10-31. TLDR; Treat your significant other like there is no other.

                  Moleskin

                  Grumbles of the Memorial Day Murph lingered throughout the PAX.

                  News

                  July 13 – Fallen 5 Ruck/Workout convergence at the Dame; 0700

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                    Get Out of Your Comfort Zone

                    QIC: Venus

                    Date: 05/23/2019

                    PAX: Best in Show, Blindside, Candu, Cowbell, Dirk, Fabio, Flemish, FNG-Hamburglar, Free candy, HoBo, IronButt, Loanshark, Prositto, Skitch, Sunshine, The Count, Uncle Fester, WasntMe

                    AO: Hill City

                    Conditions

                    Pleasant with a lot of Humidity a light northerly breeze 74 degrees

                    COP

                    Run to great hall
                     
                    SSH ICX20
                    Cherry pickers ICX15
                    Baby arm circles F/R IC15
                    Forward fold IC 10 count
                    Reach right/reach left IC 10 Count
                    Lean right and left IC 10 Cunt 
                    Freddie Mercury ICX5 each side
                    Forward fold Hold of 10 Count
                    Reach right/reach left ICX5

                    The Thang

                    Run to stairs 
                     
                    Round 1
                    Assemble at the bottom of the stairs
                    Pair up and one person box jumps up 8 stairs then hold Al gore: next partner repeats till both pairs reach the top. Hold Al Gore till entire group finished
                     
                    Repeat 2x
                     
                    Round 2
                     
                    Mount Midoriyama
                    Stay in partners first person runs (moderate pace) up to the top while other partner jump squats. Then switch.
                     
                    Repeat 2x
                     
                    Round 3
                    First person runs (moderate pace) up to the top while other partner scissor jump lunges squats. Then switch.
                     
                    Repeat 2x
                     
                    Round 4
                     
                    Jail break sprint up steep part of hill next to  Mount Midoriyama. Repeat 2x
                     
                    Run Back to Blue Rhino
                     
                    Mary 
                    BBC’s slow count ICX15
                    American hammer slow count ICx15 lead by the Count “Q got a cramp”
                    Plank hold for 45 sec
                     
                    Stretches
                    Forward Fold ICX15
                    Lean Right ICX15
                    Lean Left ICX15
                    On your six hamstring and butt behind the knee pull
                     
                     

                    COT

                    Do something uncomfortable.  Step out of your comfort zone and find something you can do that is short, medium, and long term goal.  For me… Get to F3 more than once a week; i would like to get my masters like Iron Butt did. I would like to get connected at work from a volunteer leadership standpoint. Decide for yourself and set S.M.A.R.T Goals to accomplish you dreams and goals. 

                    Moleskin

                    The Q got an ab cramp and had to stop and The Count had to take over.

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