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Almond Joys and Burpees

QIC: Steam Engine
Date: 02/16/2019
PAX: Skitch, Money Ball, Doodles, Fissure, V-Squared, Iron Butt (Respect), Initech, Sunburn (Respect), Jabooti
AO: Landfill
Conditions: Calm 53 degrees

Disclaimer: I am not a professional painter/artist nor am I a Clemson fan. Seriously, I am not a professional trainer and you are here on your own free will. Push yourselves this morning if you need to modify as necessary. If you get hurt we will help you to your car and point you to the right direction.
COP:
Burpees OYO 10x (Newly painted shovel flag was on site just wanted to start with some burpees)
Imperial Walker IC 20x
Windmill IC 10x
Cotton Pickers IC 10x
Little Baby Arm Circles IC 10x
LBAC Reverse IC 10x
Chinook IC 10x
Moroccan Night Club IC 10x
Cherry Pickers IC 10x
Big Baby Arm Circles IC 10x
BBAC Reverse IC 10x
The Thang
Wall Sits with Muhammad Ali’s IC 15x
Wall Sits with Joe Frazier’s IC 15x
Wall Sits with Shoulder Press IC 15x
Wall Sits with with Bus Driver IC 15x
Now put them all together
Wall Sits with Muhammad Ali’s, Joe Frazier’s, Shoulder Press, Bus Driver IC 10x each exercise
10 count
Extended mosey to bottom gate
10 count
Indian Run to next parking lot (front man carries ruck while last man does 5 squats and sprints to the front and gets the ruck)
10 count
Parking Lot  #1
Lunge walk to the end of lot do 10 squats and backwards lunge back
Hold Al Gore til the 6 arrives
Rinse and Repeat 3x
Bernie Sanders to next parking lot
Parking Lot #2
Bear Crawl to the end of lot do 10 merkins and backwards bear back
Hold Plank til the 6 arrives
Rinse and Repeat 2x
Indian Run to top parking lot
Find a nice Dwayne
Hammer Time
American Hammer IC 15x
American Hammer with Coupon IC 10x
American Sledgehammer (place all the Dwayne’s in one pile and make a line. First PAX picks up Dewayne and passes it to the next PAX and Dewayne gets passed down. Do this til all Dewayne’s are at the end and then return them back.)
Mary
LBC IC 10x
RBC IC 10x
Hello Dolly IC 10x
Rosalita IC 10x
Pretzel IC 8x
Pretzel Switch IC 8x
Burpees OYO 10x
Time

Count-o-rama
Name-o-rama
Got hit with 25 burpees due to the FNG challenge
Prayer Request: That the burpees come easy and we have the strength to do them
WOD: Forgot to say my WOD due to the looming burpees and completely forgot. But it was what my shirt read “No one fights alone”. Live is tough without people. Take the time to check in with your loved ones and your F3 brothers.

Moleskin:
Mumble Chatter was very limited but enjoyed the company of these HIM.
Made good on my bet and painted the shovel flag and got Fissure a bag of almond joy’s.
If we learned anything do not bet against Clemson.

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Part III: I Hate Abs Meets F3 Chatt

QIC: Steam Engine
PAX: Prosciutto, Best In Show, Snowflake, Candu, Whittler, Uncle Herschel, Geek Squad, Ohms, FNG-Free Bird
Note: As you can see YHC tried to effectively use the literary device known as polysndeton. A polysndeton is used to add emphases to each individual rather than a large group.
Date: 03/31/2018
AO: Landfill
Conditions: A nice cold 45 degrees definitely not cut off weather but good enough to hate abs.

Disclaimer: I am not a professional. You are here on your own free will. Push yourself this morning, and modify as you need to. If you are injured or hurt we will escort you to your vehicle and point you to the right direction.
COP:
Little Arm Circles Forward IC 15x
LAC Backward IC 15x
Chinook IC 15x
Moroccan Night Club IC 15x
Windmill IC 15x
Cherry Picker IC 15x
Infinity Plank:
Alternating Shoulder Taps IC 15x
Annie both hands IC 15x
Plank Jack IC 15x
Recover
Thang:
Wall sits w/ Muhammad Ali IC 15x
Wall sit w/ Joe Frazier IC 15x
Wall sit w/ Push Press IC 15x
Wall sit w/ Side Raises IC 15x
Wall sit w/ Bus Driver IC 15x
Itsy Bitsy Spider IC 10x
Rinse & repeat but with a baby Dwayne in each hand
Indian Run around field 1 lap
Asheville Abs IC 4x [One might laugh at the small number 4 for this exercise which probably means you have never done it before. The irony here is that although it seems small it was very painful. Also, irony another literary device that can be use and needs to explaining.]
Rinse & Repeat 3x
Lungs and abs are all warmed up time to grab some coupons behind Ohm’s truck. Once the coupons were gathered the HIM partnered up for the following exercise.
PAX 1: Curls AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1: LBC AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1: Reverse Curls AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1: RBC AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1:Push Press AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1:American Hammers AMRAP (If the PAX wanted to get his money worth’s this AM American Hammers could have been performed with coupon) 
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1:Rows AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1:Flutter Kicks AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
Keeping a close eye on the time QIC decided it was time to return the coupons back home. YHC was expecting a slow stroll to Ohm’s truck but the HIM came to work and wasted no time returning the coupons home which left QIC with roughly 1.5 minutes for some Mary.
Mary:
Pretzel IC 10x (performed twice for each side)
Time

COT:
Count-o-rama
Name-o-rama
WOD: YHC shared an excerpt from the book he is currently reading titled The Opposite of Loneliness by Marina Keegan. Here is that excerpt: “We don’t have a word for the opposite of loneliness, but if we did, I could say that’s what I want in life. What I’m grateful and thankful to have found at Yale, and what I’m scared of losing when we wake up tomorrow and leave this place. It’s not quite love and it’s not quite community; it’s just this feeling that there are people, an abundance of people, who are in this together. Who are on your team. When the check is paid and you stay at the table. When it’s four a.m. and no one goes to bed. That night with the guitar. That night we can’t remember. That time we did, we went, we saw, we laughed, we felt. The hats.” 
I choose this as my WOD to encourage the HIM to take advantage of the 2nd F opportunities that we offer. We are more than a work out group. We are a family. We have seen each other grow for the last year, months, or even weeks and we are invested in each other. We all have other obligations but make time to grab breakfast with your brothers or even a drink after work or a glass of milk after a beatdown. If your schedule allows it participate in a CSUP (Completely Stupid and Utterly Pointless) you will make some great memories. Just ask Vila, Ohms, Whittler, and Angus that did a polar plunge last winter or Picasso that ran from Chattanooga to Nashville. The point I am getting at is that you should never feel alone when you are a part of a great group like F3 Chatt.
Moleskin:
I have been gone most of March and it felt great getting to Q this AM. I have been looking forward to this morning the minute Ohms asked who was available to Q and appreciate everyone that came out and worked hard. I have enjoyed meeting some of the newer guys and hope to get to meet the rest of you men the following weeks. I am also proud of all the EH’ing that has been going, it feels great coming back and seeing new guys in the gloom. I hope you enjoyed the small English listen on literary devices, and if you can tell this moleskin contains  another one. [Anaphora a rhetoric device in which a word or group of words are repeated at the beginning of a sentence or clause]. Well I’ve never really enjoyed proof reading my own papers so have fun tearing this BB apart. Just be gentle and not as brutal as I have been these last few days.
 

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The Tortoise and The Hare

QIC: Steam Engine
PAX: Prosciutto, Vila, Whittler, The Count, Picasso, Sundance, Bogey, Mr. Clean, Marco Polo, Wort, Laces Out, Early Bird
Date: 02/20/2018
AO: Hill City
Conditions: A cool 55 degrees warm enough for gym shorts and a t-shirt

 Disclaimer: Here on your own free will, am not a professional, modify if you need to but push yourselves this morning
Mosey to Great Hall for COP.
COP:
SSH IC 15x
Cherry Pickers IC 10x
Windmill IC 10x
Imperial Walker IC 15x
Alternating Toe Taps IC 15x
The Thang:
Wall Sits w/ Muhammad Ali IC 15x
Wall Sits w/ Joe Frazier IC 15x
Wall Sits w/ Shoulder Press IC 15x
Next mosey over to the turtle statue next to the carousel. Drop off rucks and line up.
Indian Run around small track in Coolidge Park.
The Tortoise and The Hare B.O.M.B.S
Partner up with each team having 1 ruck.
Partner 1 will walk with ruck while Partner 2 performs the exercise and chases down Partner 1 to swap out
Burpee 50 (Do 5 burpees at a time and swap)
Outlaws 100 (Do 10 at a time)
Merkins 150 (Do 15 at a time)
Was not able to complete the rest due to time but here is the rest of the beatdown
Big Boy Sit Ups 200 (Do 20 at a time)
Squats 250 (Do 25 at a time)

COT:
Announcements:
FBC at Track Ends starting 0600
Chattanooga Marathon Relay March 4
Ragnar Race searing for an extra runner contact Picasso
Prayer Request:
All the men traveling this week. (Ohms, Angus, Laces Out)
Families involved in school shooting
WOD: Dream Big For We Have A Big God. I ran a 15k this past weekend. I knew I could finish but was not expecting to do it with an 11 minute pace. I just want to thank all the men of F3 Chatt for pushing me everyday I’m in town. All through college we are taught about SMART goals (Specific, Measurable, Attainable, Relevant, & Timely). I never really liked this because it ask to set an attainable goal. Why set a goal you know you can reach. I feel people do this because we are afraid of taking risk and even more of failure. Growing up I was told to set goals that the only way you can accomplish them is with the help of God. Sure you might fail but that is a part of life and how you handle failure will determine the type of person you become. Dan Gable, one of my favorite wrestlers, was undefeated his HS career and up to his senior year in college where he would lose his last match as a senior in the NCAA finals, but although he lost his senior year he went on to win an Olympic Gold medal the following year. So I leave you with a quote from the great Dan Gable “I’m the type of person who sets high goals and work hard to attain those goals, but I am only human.”

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Occupy Walnut Street Bridge

The Scene: 60 degrees not too hot not too cold
Warm Up: 20 burpees OYO. Learned this trick up in Hickory but decided to show some mercy and do 20 instead of the 50 Jordache made us do that cold winter morning.
The Thang: Mosey up to Walnut Street Bridge
Dan Taylor to light pole followed by 10 merkins IC
Bear Crawl to light pole followed by 10 decline merkins IC
Duck Walk to light pole followed by 10 incline merkins IC
Broad Jump to light pole followed by 10 flutter kicks IC
Backwards lunge to light pole followed by 10 RBC IC
Side lunge to light pole followed by 10 alternating shoulder taps
Side lunge (opposite side) to light pole followed by 10 WWI sit ups OYO
Dan Taylor to light pole followed by 10 LBC IC
Sprint to middle of bridge
Mosey to end of Walnut Street Bridge
Wall Sits 16 Muhammad Ali IC
Wall Sits 16 Joe Frazier IC
Wall Sits 16 Shoulder Press IC
Dips 10 IC
Mosey back to the start of the bridge.
Started Indian run after crossing Market St
Countorama
Nameorama
WOD: “It’s better to fail than to not risk failure at all” Joining F3 is about becoming a better person in your faith and health. It’s easy to stop showing up when you come last in sprints and every exercise but the men here motivate you to push beyond your capability. Failure is a part of life and you just have keep trying til you get the results you want. I’m thankful for the men here that push me everytime. I’m excited to see what the summer has in store for us
 

  • Steam Engine