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REVERSE Red Bank Relay

QIC: Candu
Date: 03/06/2019
PAX: Milkman, Fissure, She Shed, Peanuts, Whittler, The Count (respect), Laces Out (respect), Ringwald, Jabooti
AO: Lions Den

Conditions: On point

Disclaimer Disclaimed

Mosey Warm-Up lap around track

Good Morning Sunshine x 10 IC (2 count)

Willie Mays Hays x 10 IC

Forward Fold x 10 IC

Abe Vigoda (slow windmill) x 15 IC

One Legged Bulgarians x 10 each leg OYO

Slow Squat x 20 IC (3 down, 1 up)

Split Leg Slow Lunge x 10 each leg IC, (3 down, 1 up)

Maybe some shoulder stuff

The THANG

REVERSE Red Bank Relay

Partner Up

One partner runs a lap, other partner performs the following exercises

  • Rear Leg Raised Reverse Lunges (switch legs halfway- watch flashlight!)
  • Vertical Pull-Ups = Facing You to Failure, Facing Away to Failure, Hands Together One Facing One Away to Failure, HANG – DON’T Let go until they return!!
  • Stadium Jumps OYO (be careful, take your time down the stairs)
  • Decline Merkins / Upside Down Frogs

MARY

  • Hollyw00dz right side x 10 IC
  • Hollyw00dz left side x 10 IC
  • Heel Touches each side x 15  IC

COT

Still haven’t started a 2019 goal? DO IT, Get started, Take The Leap, the first step is the hardest. Kinda like the first cut is the deepest

Example: one of my 2019 goals is to be more timely on backblasts

STILL A WIP for Candu

Moleskin

I lost my keys behind the tire well and kinda wigged for a minute. Only highlight I can recall

News

No news is good news

Recent Backblasts

    Posted on

    3 Is Better Than 1

    QIC: Picasso
    Date: 03/20/2019
    PAX: FNG-Ball Boy, The Count
    AO: Lion’s Den

    Conditions

    Colder than I thought…roughly 33 degrees. 

    COP

    Mosey around the track  – .25 miles

    SSH x 20 IC 

    High Knees x 10 IC

    Ass Kickers x 10 IC

    Willy Mays Hayes x 10 IC

    Good Morning Sunshines x 10 IC

    Plank for 1 minute

    Mosey around the track – .25 miles

    The Thang

    Title of exercises or routine

    Stadium Dips x 10 IC

    Stadium Incline Merkins x 10 IC

    Stadium Decline Merkins x 10 IC

    Mosey around the track – .25 miles

    Wall sits x 20 IC

    Wall sits x 20 IC with Joe Fraisers 

    High Knees x 10 IC

    Ass Kickers x 10 IC

    Plank for 1 minute

    Mosey around the track – .25 miles

    Stadium Runs

    Inverted Pull Ups x 10 IC

    Incline Merkins x 10 IC

    Stadium Dips x 10 IC

    Stadium Incline Merkins x 10 IC

    Mosey around the track – .25 miles

    MARY

    X’s and O’s x 10

    Plank x 30 seconds 

    Flutter Kicks x 2O IC

    Pickle Pounders x 10 IC – Ball Boy almost lost it!!!

    COT

    I subbed in for Vila as a last minute notice only to show up to The Count and a FNG who was sort of lost and certainly confused about what he gotten himself into. I remembered thinking to myself “Where is everyone at?” and was a little discouraged. However, it ended up being really refreshing as the three of us got to know each other a little better and the workout was tailored in a way to learn from each other. 3 is better than 1 and 1 is better than none, but having a community to fellowship with is the greatest off all. 

    CIRCLE OF TRUST
    BALL OF MAN

    Moleskin

    Ball Boy is a huge tennis player. Between him and Count I had no idea what they were talking about the whole time, so rather than name him after a tennis player…. Ball Boy was chosen. 

    Ball Boy’s sponsor, Magnum, was a no show. Bad boy!

    Recent Backblasts

      Posted on

      #F3MentalBattle

      QIC: Fissure
      Date: 03/27/2019
      PAX: VSquared, She Shed, Geek Squad, Sidekick, Milkman, Magnum, Vila, Whittler, U-Turn, Prosciutto, Ohms
      AO: Lions Den

      Conditions

      40 degrees and dry

      COP

      Met at Middle School lot

      4 of 12 pax picked up DRP and mosey’d down to cones (50 yards)
      Bernie back, swap DRP
      High knees down
      Bernie back, swap DRP
      Butt kickers down, 
      Bernie back, swap DRP
      Mosey down
      Bernie back

      Circle up
      50 SSH IC
      cotton pickers x 10 IC
      25 SSH IC
      Slow windmills x 10 IC
      10 SSH IC
      8-count bodybuilders x 8

      All of us marched/mosey’d the 4 DRPs up the big hill at the entrance to Red Bank Middle and deposited them 8 light poles up (maybe 9 not sure) then back down to the base

      The Thang

      Pax faced the hill

      20 Merkins IC
      20 Squats IC
      20 flutterkicks (hands above body) IC
      Sprint to DRPs, first man grabs one DRP and returns it to the base

      10 merkins IC
      20 squats IC
      15 flutterkicks IC
      Sprint to DRPs, new man grabs one DRP and returns it to the base

      10 merkins IC
      20 squats IC
      15 flutterkicks IC
      Sprint to DRPs, new man grabs one DRP while Whittler was instructed to sneakily grab the last of the four DRPs and head back down the hill

      10 Merkins IC
      15 squats IC
      15 flutterkicks IC

      1:30 plank to end

      COT

      Today was different.  We wrapped up about 5 minutes early to leave time for an extended COT.  She Shed shared about losing close friends to suicide and addiction and the impact its made on his life and a driving force behind why he continues to show up to F3.  He’d seen them put themselves last and paid the price for it.  Many thanks to She Shed for sharing from the heart this morning.  

      F3 Nation spread the word and we joined the push put a spotlight on mental health today.  As Dark Helmet said, one of the leading contributing factors to feelings of depression, and to mental health issues in general is feelings of isolation.  Another pax shared on twitter that the highest suicide rate in the US is adult males between 40 and 54.  The average F3 pax falls in this range.  We must help guys remember they’re never alone.

      Moleskin

      Ohms continues to show up with a new baby at home.  Major props (to Mrs. Ohms too).  Being a new parent ain’t easy.

      VSquared isn’t a Lions Den regular and showed up today.  Love to see that.

      Apparently some guys had some solid heart rates this morning according to their fancy watches.  Running up hills will do that.

      Vila has TWELVE more DRP cylinders in his possession.  FYI.

      News

      Skitch VQ at Hill City 3/28

      Convergence at Veteran’s Memorial Park in Collegedale 3/30 7-8am

      Grow Ruck coming in August in Georgia, stay tuned

      Recent Backblasts

        Posted on

        Call the Law Cause We’re Coming

        QIC: Co-Q (Threeskin and Prosciutto)
        Date: 03/13/2019
        PAX: The Count, Geek Squad (Respect), Milkman, She Shed, Ohms, Money Ball, Threeskin, Prosciutto
        AO: Lions Den

        Conditions

        Pleasant. Shooting stars (at least two of them) – which meant clear skies – something that we haven’t seen much of lately. Nice. Positive vibes, positive HIMS in the Pax

        The Disclaimer

        Threeskin delivered promptly at startex. Did well

        COP

        1/4 mile warm up in 4 counts (8 counts for the counting impaired)

        SSHs IC x 10
        Arm Circles IC x 10
        Forward Fold IC x 10
        Merkins IC x 5

        Mosey to next corner
        SSHs IC x 10
        Reverse Arm Circles IC x 10
        Reverse Lunges IC x 10
        Merkins IC x 5

        Mosey to next corner
        SSHs IC x 10
        Seal Claps IC x 10
        Squats IC x 10
        Merkins IC x 5

        Mosey to next corner
        SSHs IC x 10
        Abe Vagoda IC x 10
        Lunges IC x 10
        Merkins IC x 5

        Mosey to starting corner

        SSHs IC x 10
        Overhead Claps IC x 10
        Merkins IC x 10
        Prosciutto’s Gold Chain IC x 10

        PAX officially warm: handed Q to Prosciutto

        The Thang

        At this point, the PAX had already completed one 1/4 mile and more on that to come later…

        All Cadence counts from this point forward will be 3/4 time signature to a 6-count beat; exercise on the up-beat only. If you’re confused or out-of-sync – you will be laughed at, spit-on and berated mercilessly. Only God can help you now…

        Head over to concession stand wall for the…
        Steam Engine Wall Sit Special
        Snag a piece of wall:
        Wall Sit x 10 IC
        Come off of wall; Lunge x 5 IC

        Wall sit w/ Muhammad Ali’s x 10 IC
        Come off of wall; Lunge x 5 IC

        Wall sit w/ Joe Frasier’s x 10 IC
        Come off of wall; Lunge x 10 IC

        Wall sit w/ Ray Lewis’s (Overhead press) x 10 IC
        Come off of wall; Lunge x 10 IC

        Wall sit w/ Bus Driver’s x 10 IC **In memory of Mr. Clean**
        Come off of wall; Lunge x 10 IC

        Return to the track for a merkin mile continuation, with breaks in betwixt

        Remaining 3/4 Merkin Mile
        Lap 1 of fellowship mosey = 1/4 mile; perform 25 merkins together

        Lap 2 of fellowship mosey = 1/4 mile, perform 25 merkins together

        Circle up on the Sponge Pad for 2 rounds of Circle Burp:
        Round 1 = SSH while each Pax takes a turn to call “Down” to signal a burpee by all PAX
        Round 2 = Squats while each Pax takes a turn to call “Down” to signal a burpee by all PAX

        Return to track for final Lap

        Plank IC x 10 IC
        Arm Up Plank IC x 10 IC (R/L)

        Circle up for Nolan Ryan’s for a few rotations around the 8 PAX present

        MARY
        Table saw
        Hollywood
        Boat-Canoe
        Pistol LBC
        Flutter Kick

        COT

        Psalms 27:4
        “One thing have I asked of the Lord, that will I seek after: that I may dwell in the house of the Lord all the days of my life, to gaze upon the beauty of the Lord and to inquire in his temple.”

        Prayers for Mr. Clean & Family
        Prayers for Ohms’s wife returning to work
        Prayers for The Count’s brother Bob

        Moleskin

        – 8-count the Abe Vigoda’s and you’ll definitely confuse the pax (or maybe just Prosciutto)
        – Ohms shared this article about Testicular Bill of Rights in Georgia which encouraged an onslaught of MC
        – Money Ball has a pretty bad high-ankle sprain AND STILL came out, slugged out a merkin mile with the cheetah’s and thanked everyone. T-Claps brother!

        Where were you? What was your excuse?

        News

        03/30 Convergence in Collegedale

        Recent Backblasts

        Posted on

        F-311

        QIC: proscIutto
        Date: 02/27/2019
        PAX: Coin Purse, Sidekick, Ohms, Geek Squad, Magnum, FNG-Plinko, Loan Shark, Milkman, Mr. Clean, Ringwald, Candu, Whittler, Ducktales, Vila
        AO: Lions Den

        Conditions

        Doesn’t matter; worked out

        The Disclaimer

        You’re here because you chose to be. Good job and thank you. I’m going to do my best to push all of us. You’re going to do your best to not get hurt. Don’t try to Parkour/“tony hawk” the pavement like Fissure. And if you choose not to heed this advice and you get hurt then try and stick it out like Fissure, remember this is voluntary and while I may appear to be a pro – this is my first time too. *smile for the camera*. Go-Time

        COP

        Mosey to lot with lights:
        Burpee x 5 oyo
        SSH x 15 IC
        PARTNER UP for Partner stretch:
        P1: Arm Hang x 10 IC while P2: Hamstring stretch – Flapjack
        Burpee x 4 oyo
        ST Squat x 10 IC
        Lunge x 10 IC
        SSH x 12 IC

        Burpee x 3 OYO
        High Knees x 10
        Windmill x 10
        Make America Great Again Mosey to Middle school
        Just a run with intervals of High knees, Karaoke, Bernie Sanders, Human Bi-Pedals … stop at hill with light poles to collect Ringwalds sound sytem

        The Thang

        Queue the 311 playlist on the Block Rocker
        11s
        3 – 11’s to the sounds of 311 (increment at bottom, decrement at top)
        Round 1: Uphill BBSU/Merkins – run two light poles
        Round 2: Pickle Pounders/Jump Squats
        4 Gassers in the Middle School parking lot with Gotham City Spotlights
        10-count(s)
        Round 3: Mtn Climbers/Monkey Humpers
        Mosey back to startex; Due to the pax spreading out, YHC called for an omaha – circle up for 10 more merkins in cadence for good measure.

        COT

        From time-to-time, YHC loves sifting through the Q-Source for good inspiration. I’ve read this particular piece on the King/Queen multiple times; each time learning something new/different.
        To be very brief, the F3 reference to King is simply,“The Daily Discipline Of Physically Training The Body…A man’s Right relationship with himself—his Fitness—begins with his body”. And the F3 reference to Queen,“The Daily Discipline Over What Is Put Into The Body – Man does not stay Fit through exercise alone.”
        The two of these work in partnership, just as a royal King and Queen would do. So, the metaphoric King/Queen here is no different. No matter what you do from a disciplined approach to exercise, you mustn’t neglect the thing that fuels the King. Hand-in-hand. True partnership. True discipline.
        In YHC experience, the Queen is often times the ruler of the house; a little tongue-in-cheek, I do admit. But #truth nonetheless.
        Counterama
        Namerama
        Announcearama
        Ball Of Man

        Moleskin

        – This morning’s mumblechatter reached a fever pitch this morning. Hold the “mumble” – this was full-on Conversation; Sidekick loves to chit-chat. He’s done this enough this month, though – he’s got it figured out. He’s tired of listening
        – Ohms has a “Swole Miss” Shirt. It’s awesome. I was jealous only for a moment. Then I remembered that U of SC win last week. 79-64
        – 311 is from Nebraska, except for one guy who’s from California…
        – Candu loves 311; he’s been to many concerts.
        – It was funny hearing the banter between old school / new school. Coin Purse giving Sidekick a hard time; Sidekick getting the last laugh.
        – Speaking of Coin Purse – YHC asked if he knew who 311 was —> Nope… Cache this moment as the point when I really felt old.
        – Music makes beatdowns less painful or more manageable. End of story
        – Time caught up to us and we didn’t get to my new concept – Maybe it’ll get worked in at Hill City.

        News

        Jabooti’s Coming of Age Tale is this Friday. Support and check for details in Slack #Announcements channel
        – 2.0 Day set – March 09 @ 0700 at The Landfill; bring those young men for the Mr. Clean show. Fun will be had by all – Details in #Announcements
        – March 30th Convergence of all AOs in F3 Chattanooga Region – Details in #Announcements
        – If you’re interested in Q’ing in March, get signed up today. Talk with your AOQs to get a date. Give back to your brothers
        – Give blood if you can – They keep calling me. Please, make it stop!

        Posted on

        Stop and Smell the Roses

        QIC: threeskin
        Date: 02/13/2019
        PAX: Candu, Jabooti, Loan Shark, Milkman, Mr. Clean, Ohms, Peanuts, Picasso, Prosciutto, Ringwald, Sidekick, The Count (Respect), Whittler
        AO: Lions Den

        Conditions

        Not bad, not raining, but getting cold again!

        The Disclaimer

        I’m not a pro, your injuries I do not know…
        Push yourself when it’s time to show,
        modify because your hammy you do not want to blow…
        If you get hurt, let us know
        we will carry you to your car so you can go…

        COP

        SSHs while waiting for a few to roll in…
        Mosey Loop
        SSHs
        Baby Arm Circles (forward and reverse)
        SSHs
        Seal claps
        SSHs
        Military Press
        SSHs
        Imperial Walkers
        SSHs
        Willie Mays Hays
        SSHs
        Quad Stretches

        The Thang

        Fast: Loops, Sprinter Starts, Slow to Sprint
        4 or 5 Quick Loops – Burpees and Lunges in between
        4 jog to sprints – Imperial Walkers and Merkins in between
        3 Sprinter Starts each leg – Lunge or Shuffle Back
        Plank Jacks and Slow Mosey
        Mary And Stretch

        COT

        No matter how hard we are driving in life, we need to take time to stop and smell the roses.

        Moleskin

        Candu must smell like a rose… ask Peanuts
        Lots and Mumble Chatter going on…. even mumble chatter about the mumble chatter…
        The Count wants a ’58 Corvette
        Ohms is binge-watching Grays Anatomy

        News

        V-Day tomorrow

        Posted on

        Eye of the Tiger

        QIC: Whittler
        Date: 02/06/2019
        PAX: Candu, The Count (Respect), Fissure, Geek Squad, Milkman, Mr. Clean, Ohms, Prosciutto, Sidekick
        AO: Lions Den

        Conditions

        Warm and wet…

        The Disclaimer

        Played “Eye of the Tiger” instead

        COP

        After last week’s discussion regarding the greatest movie of all time (Rocky IV), YHC opted to play the soundtrack to Rocky IV
        One mosey lap including running up and down the stair to rest in front of the bleachers
        Jump Rope x 10
        Real deal Holyfield x 10
        Good morning punches x 10
        Joe Louis x 10
        Jump Rope x 15
        RDH x 15
        SSH x 15
        Windmills x 15
        Wall sits (Plain x 10, Muhammad Ali x 10, overhead press x 10)
        Mike Tyson’s were attempted but the wall was too wet
        Arm circles x 10 each way
        Seal clap x 10
        Imperial walkers x 10
        Plank x 10
        Plank Jack x 10

        The Thang

        Now that we were warm, we became soaking wet from the downpour
        Rocky Training
        Rocky and Apollo Runs – Partner 1 sprint 100m while partner 2 Bernies 50m and 1 tries to catch 2.  This was done for two complete sets
        Moving to the bleachers, we began Stair Sprints
        Partner 1 sprints up and back down stairs while Partner 2 does given exercise AMRAP.
        Pull ups x 3 rounds
        Leg raises x 3 rounds
        Dips x 3 rounds
        Partner wheelbarrows with wheelbarrow lift x 5
        Cool down mosey lap
        MoM
        Ivan Drago x 15
        LBC x 15
        Plank x 10
        Reverse crunch x 10
        Small Pickle pounder x 10
        Reverse PP x 10
        Hello Dolly x 10
         

        COT

        Since February 6th is Ronald Reagan’s birthday, YHC decided to include the following quote from Reagan (which has been reproduced by others many times):
        “The greatest leader is not necessarily the one who does the greatest things.  He is the one that gets the people to do the greatest things.”
        We are all leaders in some aspect of our lives but how effective are we as leaders?  We have all seen leaders lead for the sake of personal glory and recognition.  They use their leadership position as a badge of honor. True leadership means building those up around you and in turn making them leaders.  A fellow PAX passed along a recent article regarding leaders which furthers this point.  “Great leaders develop new leaders systematically, through an LDP (Leadership Development Process) that is tailored to the needs of the Groups they lead…For great Leaders, developing new leaders is leadership of the highest caliber.”

        Moleskin

        There was lots of MC throughout the morning, despite the periods of heavy rain.  
        Mr. Clean and Prosciutto took their shirts off.
        Mr. Clean rolled in late due to an apparent Shart Sack

        News

        F3 Luncheon this FRIDAY!!!!
        12:00 PM at Champy’s on MLK.  All are welcome.  It would be GREAT to see some fresh faces there!
         

        Posted on

        Skippity Doo Dah

        QIC: Ohms
        Date: 01/30/2019
        PAX: Back Pew, Dundee, Fissure, Geek Squad, Loan Shark, Milkman, Prosciutto, The Count (Respect), Whittler
        AO: The Lions Den

        Conditions

        Cold and Clear

        The Disclaimer

        I am Ohms. I am not a professional. You are here on your own free will. Modify if necessary.

        COP

        – SSH x 25 IC
        – 100m Sprint
        – SSH x 25 IC
        – 100m Sprint
        – SSH x 25 IC
        – 100m Sprint
        – SSH x 25 IC
        – 100m Sprint

        The Thang

        High Impact Intervals
        ROUND 1
        – Burpees x 45 sec
        – Mountain Climbers x 45 sec
        – SSH x 45 sec
        – Skippity Doo Dah (Imaginary Jump Rope) x 60 sec
        ROUND 2
        – Lunges x 45 sec
        – Merkins x 45 sec
        – Frog Jumps x 50m
        – Walkouts x 45 sec
        – Skippity Doo Dah x 60 sec
        ROUND 3
        – Squats x 45 sec
        – LBC x 45 sec
        – Jump Squats x 45 sec
        – Skippity Doo Dah x 60 sec
        ROUND 4
        – Side Lunges x 45 sec
        – Carolina Dry Docks x 45 sec
        – Peter Parkers x 45 sec
        – Makhtar N’Diaye x 45 sec
        – Skippity Doo Dah x 60 sec
        AMRAP
        ROUND 1
        – Box jump to top of bleachers
        – Merkins x 15 OYO
        – Squats x 15 OYO
        – Pullups x 15 OYO
        ROUND 2
        – Box jump to top of bleachers
        – Merkins x 30 OYO
        – Squats x 30 OYO
        – Pullups x 30 OYO

        COT

        ” Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never push through the obstruction. ”

        – William James –

        Moleskin

        – Mumblechatter was very minimal this morning
        – The Count disappeared for about 5 min…according to Prosciutto he was checking his prostate.
        – Loan Shark had both shoes this morning

        News

        https://f3chattanooga.wpcomstaging.com/q-schedule/
         

        Posted on

        Keep Moving Forward!

        QIC: The Count
        Date: 01/23/2019
        PAX: Fissure, Loan Shark, Magnum, Milkman, Ohms,Prosciutto
        AO: Lions Den (Red Bank H.S.)

        Conditions: 44 degrees, light showers, but a great day to workout!

        The Disclaimer: I’m not a professional. You are here on your own initiative. Push yourself and modify as necessary to avoid injury.  If you get hurt let someone know, and we will get you back to your transportation or to ER if necessary.

        COP

        SSH, Plank Jacks, Mountain Climbers (15 Reps – IC).  Line up on Track in Indian Run formation.  Conduct Bataan Death March with last PAX performing 3 Burpees before AYG to rest of PAX, tap last man who drops out of formation to conduct 3 Burpees while first PAX continues to front to take up pace.  Once all PAX complete 1 set of Burpees group continues back to starting point for “The Thang”.   

        The Thang

        Doracides:  Partner Up at Starting Point – 25 yards away and spread about 10 yards apart are 3 cones.  First PAX will start with exercises provided by Q, while partner runs to 1st Cone does 1 Burpee, runs back to starting point and back to 2nd Cone performs 2 Burpee’s, runs back to starting point and back to 3rd Cone to perform 3 Burpee’s then back to starting point to trade off with partner.  Rinse and Repeat until all Reps are complete.  All hold Al Gore or Plank until all Pax complete reps.  Exercises are as follows: 100 Merkins, 200 LBC’s, 300 Squats, 400 SSH. Highly motivated PAX then mosey to bleachers and while 1 partner conducts Dips the other runs to top of bleachers and back down to trade with partner.  After 2 rounds move to incline pull up on rail while partner runs up and back on bleachers. 

        Merry Go Mary’s 10 Reps IC (PAX Choice).

        CIRCLE OF TRUST (COT):  Counterama, Namerama, Announcearama- Prayers and Praises for our families and those who could not be with us.  BALL OF MAN!  

        Moleskin

        We continued moving forward and my thought for the day came from Confucius:  It does not matter how slowly you go as long as you do not stop.  Oh and don’t forget your form! TheCount. 🙂

        Posted on

        Congrats, OHMS!

        QIC: Mr. Clean
        Date: 01/16/2019
        PAX: Candu, Fissure, Geek Squad, Goose, Loan Shark, Magnum, Prosciutto, She Shed, Threeskin, U-Turn, Whittler
        AO: Lion’s Den

        Conditions

        32 degrees. Not as cold as F3 Chicago.

        The Disclaimer

        F3 Nation, Inc. (“F3″) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.

        COP

        SSH x 15 IC
        Imperial Walkers x 15 IC
        Windmills x 15 IC
        SSH x 15 IC
        Mosey to Middle School parking lot (Office End)
        Little Baby Arm Circles x 15 IC then reverse
        Shoulder Press x 15 IC
        Seal Claps x 15 IC
        Prosciutto’s Gold Chain x 15 IC (Prosciutto led)
        Cherry Pickers x 15 IC
        Mosey to Middle School Parking (between gym and office)
        Squats x 15 IC
        Monkey Humpers x 15 IC
        Flutterkicks x 15 IC

        The Thang

        A fellow PAX and dear friend of YHC who discussed, almost daily, the growth of The Griff and the changing from The Griff to the Lion’s Den welcomed his first 2.0 into this crazy world.  He has stuck with the growth of the Lion’s Den! He deserves to be honored, so we did just that! Congrats Ohms!
        1) BIG HILL RUN
        2nd Light – wave of merkins; 4th Light – wave of squats; and 6th light – seal/overhead clap wave
        2) Partner Work
        Round 1: O
        Overhead Press/ SSH; complete 50 reps each PAX
        Round 2: H
        Heavy Gas Pumps/Downhill skis; complete 50 reps each PAX
        Round 3: M
        Monkey Humpers/ SSH; complete 50 reps each PAX
        Round 4: S
        Six Pack Curls w/rock/ Squats 72 reps each Pax (think Colt 45 in exercise Lexicon) — Ohms loves a good quality six pack…
        Bent Over Rows/ SSH; complete 50 reps each PAX
        Overhead Extensions/SSH; complete 50 reps each PAX
        Your choice/Downhill skills; complete 50 reps each PAX

        COT

        Throughout today’s beatdown, the Mumblechatter reached typical Lion’s Den levels! YHC heard it put later in the day as this “it has become a tight knit group of guys that are more like close friends doing a workout together and they really enjoy it”.  Well, this is exactly what YHC wants to hear from these workouts; because, we are supposed to be building relationships such as that…
        Unfortunately, lost in the Mumblechatter was solid communication.  As leaders we must effectively communicate. As a leader, it is not the listening parties responsibility to actively listen or understand correctly.  As a leader, we must find the correct way to present information; so that, the listener can understand the point. When these are combined, we have true communication.  My challenge to the Pax this morning was to do just that: communicate. Empathy, listening and responding, checking tone, checking body language, speaking meekly, or using assertiveness.  Whatever the “block” is in the communication: be the leader that recognizes it, admits it, attempts to correct it, and enrich the lives around you.

        Moleskin

        We learned about a three way…(yep you had to be there)
        There is a very good reason why YHC teaches Special Ed. (ask Prosciutto)
        We love acronyms in F3.
        If you don’t understand the Q, ask Whittler and Fissure…they might be paying attention
        Fissure is still wondering where the heck Dora is and why she is coming to an all men’s workout group.
        Prosciutto’s Gold Chain was as shiny and prevalent as ever.
        Math at 0600 is hard.
        YHC will read the disclaimer from this point forward.

        News

        Ringwald 01/17/2019
        Rucking and Running 01/18/2019
        Landfill Gameday!! 01/19/2019
        Rug Doctor 01/19/2019 (The Battery)