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“Dabo” this and a “Dabo” that

QIC: Whittler
Date: 01/09/2019
PAX: Candu, Fabio, Fissure, Geek Squad, Loan Shark, Mr. Clean, Prosciutto, The Count (Respect), FNG-Magnum, FNG-She Shed, FNG-U-Turn
AO: Lions Den

Conditions

Cool as the other side of the pillow.  38 degrees

The Disclaimer

Properly disclaimed since 23% of the attendants were new.  Also disclaimed that I am not a Clemson grad.

COP

Began with a nice mosey lap, stopping every 100m to do 4x4s (5, 4, 3, 2 reps)
4×4 x 1
Slow single count SSH x 16
3rd grade exercises x 16
Windmills x 8
The Dabo (pelvic thrust) x 16
Sabans (slow bend over stretch) x 8
SSH medium speed x 16
Arm circles both directions x 16
Seal clap x 16
Moroccan night club x 8
Prosciutto’s Gold Chain x 16
SSH fast x 16
Plank x 16
Mountain climber x 16
Plank Jack x 16

The Thang

Given the events earlier in the week, I felt it necessary to pay homage to William Christopher Swinney, better known as Dabo
The DABO
D:  dips x 22 IC (44 total)
step up the stairs
A:  ATMs – 16 shoulder taps, 14 slow merkins, 14 fast merkins (44 total without stopping)
Step up the stairs
B:  Bar hang with pull ups x 2 rounds
Step up the stairs
O:  Ollie North up the stairs (partner carry)
Each pax took their own step and did Alligator merkins over about 20 yards
Back to the track for mosey, stopping at West End for Plank Compass and the East end for Ring of Fire with Flutter Kicks
MoM
Dr. W x 5
LBCs x 20
Pretzel Crunch x 8 each leg
Hollywood x 8 each side
Plank x 5
Pickle Pounders (or the Rammer Jammer) x 8

COT

Regardless of school affiliation, I think we can all learn something from Dabo.  In the midst of all the hoopla and excitement surrounding winning his second “Natty” in 3 years, Dabo took time in his post game interview to give credit where credit was really due:  to Jesus.  He was asked about the “joy of the moment” and he responded by stating that “joy comes from focusing on Jesus rather than yourself” and “it’s simply the grace of the good Lord to allow us to experience something like this.”  F3 really embodies this idea on focusing on someone other than yourself and if Dabo can do it on a stage like that, with millions watching, we should be able to do it in our everyday lives.  The grace of our Lord gives us the ability to survive and thrive each and every day and for that we should all be thankful.

Moleskin

There was a lot of good MC this morning.  Fissure floated around on his Cloud 9, mentioning “The Natty” (which only Clemson fans seem to say).  We had a discussion about the equestrian teams of South Carolina and Auburn.  Fissure almost got abducted but was actually just helping a kid find their shoes.  We once again struggled through FNG naming. 

News

Resolution Ruck in Progress
 

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CSAUP 01 – The Inaugural “Tuff Muff”

QIC: Ohms, Picasso, Prosciutto
Date: 01/05/2019
PAX: Candu, Care Bear, Cowbell, Deep End, Dirk, Ducktales, FNG-Uncle Fester, Fissure, Free Candy, Goose, Iron Butt (Respect), Jambo (Willy Loman), Laces Out (Respect), Milkman, Moondance, Mr. Clean, Ohms, Picasso, Prosciutto, Ringwald, Roadhouse, Shatner, Skitch, The Count (Respect), VSquared
AO: Lions Den, Landfill, Hill City

Conditions

Got colder as the morning went on. Started out temps hovering around 40 degrees – by mid-morning temps were in mid 30s with windy conditions by the river. The joys of a 3 hour and 45 minute event

The Disclaimer

Delivered three times

Lions Den (Ohms Q)

COP

– Quad Stretches Right Leg x 10 IC
– Quad Stretched Left Leg x 10 IC
– Finkle Swings x 15 IC
– Windmills x 15 IC
– Cotton Pickers x 15 IC
– Willie Mays Hays x 15 IC

The Thang

Round 1 (Cardio)
– SSH x 20 IC
– High Knees x 15 IC
– Wide High Knees x 15 IC
– SSH x 20 IC
– Ass Kickers x 15 IC
– Imperial Walkers x 15 IC
– SSH x 20 IC
– Squat x 15 IC
– Lunge x 15 IC
– SSH x 20 IC
– Slow jog around the track
Round 2 (Infinity Plank)
– Plank x 10 IC
– Merkins x 10 IC
– Plank x 10 IC
– Carolina Dry Dock x 10 IC
– Plank x 10 IC
– Mountain Climbers x 10 IC
– Plank x 10 IC
– Makhtar NDiaye x 10 IC
– Slow jog around the track
Round 3 (Shoulder Blaster)
– LAC (FWD) x 10 IC
– LAC (REV) x 10 IC
– Cherry Pickers x 10 IC
– Chinooks x 10 IC
– Cherry Pickers x 10 IC
– Shoulder Press x 10 IC
– Moroccan Night Club x 10 IC

*Endex ~0600 – Mosey to Hill City

Landfill (Prosciutto Q)

After the disclaimer, it was decided that instead of yelling “Halt!” at the end of cadence exercises, Pax would yell “Muff!”

COP

Quick warm-up; no waiting – no stopping in between exercises
SSH x 10 IC
Mtn Climbers x 10 IC
ST Merkins x 10 IC
CDD x 10 IC
Alternating Shoulder Taps x 10 IC
10-down
SSH x 10 IC
High Knees x 10 IC
Lunges x 10 IC
Wide High Knees x 10 IC
Smurf Jacks x 10 IC
10-down
Toe Merkins x 10 IC
Prisoner Squats x 10 IC
Jump Squats x 10 IC
Toe Merkins x 10 IC
10-down
Imperial Walker x 10 IC
Pistol LBC x 10 IC
American Hammer x 10 IC
Dolly x 10 IC
Flutter Kicks x 10 IC
10-down
Elbow Plank x 10 IC
High Plank & Hold Knee to chest (L/R) x 10 IC
High Plank & Kick-out (L/R) x 10 IC
High Plank with Moon Gods (L/R) x 10 IC
Peter Parkers x 10 IC
10-down
**Mosey to the rock pile for two small dwaynes**

The Thang

 
Steam Engine’s “Wall Blaster”
Wall sit w/ Muhammad Ali x 15 IC
Wall sit w/ Joe Frazier x 15 IC
Wall sit w/ Push Press x 15 IC
Wall sit w/ Side Raises x 15 IC
Wall sit w/ Bus Driver x 15 IC
Rinse & Repeat with little dwayne’s
Air Chair & 1 round of “Prosciutto’s Gold Chain” (just because) x 20 IC
*Mosey over to the little hill
Death Crawl
3 Merkins at every Cone; Bear crawl cone to cone
*Mosey to pavillion
Block Party
(1:2 exercise ratio with coupons)
1 merkin on rock – 2 rock curls
2 merkins on rock – 4 rock curls
3 merkins on rock – 6 rock curls
4 merkins on rock – 8 rock curls
5 merkins on rock – 10 rock curls
-10 count-
5 merkins on rock – 10 rock curls
4 merkins on rock – 8 rock curls
3 merkins on rock – 6 rock curls
2 merkins on rock – 4 rock curls
1 merkin on rock – 2 rock curls
-10 count-
1 merkin on rock – 2 shoulder press
2 merkins on rock – 4 shoulder presses
3 merkins on rock – 6 shoulder presses
4 merkins on rock – 8 shoulder presses
5 merkins on rock – 10 shoulder presses
Wheel of Merkin x 3
Grave Diggers Wheel of Nolan Ryan’s – L/R
Incline/Decline/Dip routine – each to 10 IC – 3 rounds
6MOM
War Hammer (WWII Situp & American Hammer) – 1:4 ratio
*Endex ~0800 – Mosey to Hill City

Hill City (Picasso Q)

COP

Calf Raises x 10 IC
Baby Arm Circles x 10, Reverse IC
Calf Stretches x 20 seconds IC
Parker Peters x 10 IC
Quad Stretches x 10 IC
Downward Dog x 10 IC
Cobra Pose x 10 IC
Back Stretch x 10 IC
Stuck Windmills x 10, Swap

The Thang

Whole Lotta Rosie
“Fourt’two thirt’nine fiftysix, You could say she’s got it all”
42 – LBCs
36 – Big Boy Situps
59 – Flutter Kicks
Thunder Struck
“I was caught, In the middle of a railroad track, I looked round, And I knew there was no turning back”
20 Merkins
45 seconds Plank
15 Merkins
30 seconds Plank
10 Merkins
15 seconds Plank
“Beating in my heart, The thunder of guns, Tore me apart”
Let There Be Rock
“In the beginning, Back in nineteen fifty-five, Man didn’t know about a rock ‘n’ roll show, And all that jive”
5 Rock Squats IC
10 Rock Chest Press IC
15 Rock Curls IC
20 Rock Rows IC
It’s a Long Way to the Top (If You Wanna Rock ‘N’ Roll)
“I tell you folks, It’s harder than it looks, It’s a long way to the top, If you wanna rock ‘n’ roll, It’s a long way to the top, If you wanna rock ‘n’ roll”
Partner Rock Toss Up Mt Midoriyama [aka Daisy Chain] x 2
Stiff Upper Lip
“I keep a stiff upper lip, And I shoot from the hip, I keep a stiff upper lip, And I shoot, and I shoot, Shoot from the hip, Yeah, I shoot from the hip
Left Side Plank x 20 IC
Right Side Plank x 20 IC
Willy Mays Hays x 20 IC
Glute Bridges x 20 IC
Pickle Pounders x 20 IC
Hells Bells
“Hell’s bells, Yeah, hell’s bells, You got me ringing hell’s bells, My temperature’s high, hell’s bells”
All PAX hold Plank while one PAX at a time runs to the Drum Jungle and rings the bell. The faster each PAX runs and rings the bell, the faster we get done.
Drum Jungle will be about 100 yards away
Have a Drink on Me
“So don’t worry about tomorrow, Take it today, Forget about the check, We’ll get hell to pay, Have a drink on me”
DONE – TUFF MUFF 2019 in the books

COT

CSAUP 01 dedicated to Best-in-Show’s Dad who suffered a major stroke the morning of the event. Prayers go out to him and his family during this very trying time.

Moleskin

  • T-Claps to the guys who conquered the full Muff: Deep End, Mr. Clean, Picasso, Skitch, Ducktales, VSquared, Prosciutto, Fissure, Ohms, FNG-Uncle Fester, The Count
  • T-Claps to those who conquered the half-muff (Hill City to Coolidge): Ringwald, Laces Out
  • When you name an event like the “Tuff Muff” – the mumble chatter takes care of itself
  • Yelling “Muff!” instead of “Halt!” never gets old. Never.
  • Draw string bags aren’t the most comfortable running bags
  • Free Candy might be the most considerate dude ever – he brought water and poured it in individual cups for the CSAUP’rs and also offered some honeybuns to replenish electrolytes calories; What a guy!
  • Landfill dog-walker joined in on some dip action with dog on leash (Cade); said he knew a guy in F3 — yep! we all do 🙂
  • Let’s just say, we are glad the facilities at the Landfill were open today – What say you Fissure?!
  • Whole lotta Rosie might be tough to remember the measurements, but it sure isn’t tough to talk about that Rosie in the context of the Tuff Muff.
  • Whiskey in a plastic container looks like urine
    • Further, whiskey shot(s) after a CSAUP are now a staple (Thanks Picasso!)
  • Coolidge passerby who took photo at the end wearing Vancouver Canucks toboggan doesn’t watch hockey; but he took our photo so that’s awesome
  • Picasso loves AC/DC and is creative
  • Picasso drinks Kale Tonic medicinal tea after getting Muff’d; meanwhile, Ohms drinks whiskey laden coffee at a restaurant that doesn’t serve alcohol. It’s “Legal”.

News

 

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Rise & Shine

QIC: Co-Q (Fissure & Ohms)
Date: 01/02/2019
PAX: Ducktales, Fissure, Geek Squad, Loan Shark, Ohms, Picasso, Sunburn, The Count (Respect), Whittler
AO: Lions Den

Conditions

Mid 40’s and dry

The Disclaimer

Given quickly before the slaughter

COP

Fissure was blessed to be able to administer the warm-up Q portion of this workout.  The Pax were blessed to receive the Slaughter Starter.
10 burpees
9 squats
8 burpees
7 squats
6 burpees
5 squats
4 burpees
3 squats
2 burpees
1 squat
10 burpees
SSH x 15 IC
Windmills x 10 IC
Imperial Walkers x 15 IC
SSH x 15 IC
Butt kickers x 15 IC
High knees x 15 IC
Willy Mays Hays x 10 IC
3rd grade exercises x 10 IC
SSH x 20 IC
Baton passed to Ohms for the fun part

The Thang

Now that we were all nice and warm…it was time to get started.

ALARM 1
Bicep Curls (Arms) x 25 IC
Squats (Legs) x 25 IC
LBCs (Abs) x 25 IC
Run 100m, Merkins x 12 IC (Rinse and Repeat x 4)
ALARM 2
Overhead Press (Arms) x 25 IC
Calf Raises (Legs) x 25 IC
Flutter Kicks (Abs) x 25 IC
Run 100m, Mountain Climbers x 12 IC (Rinse and Repeat x 4)
ALARM 3
Tricep Extention (Arms) x 12 IC
Coupon Swings (Arms) x 13 OYO
Al Gore (Legs) x 25 IC
Freddie Mercury (Abs) x 25 IC
Run 100m, Makhtar Ndiaye x 12 IC (Rinse and Repeat x 4)

Moleskin

A couple vocal pax weren’t too jazzed about the slaughter starter.  Chatter (whining) about it not being warmup-y. Mumble Chatter was weak this morning…something about everyone being too out of breath. Seems to be much quieter in the Gloom when Prosciutto is not present.  Loan Shark came right back after his first post at Landfill on New Years Day.  This time, though, he managed to bring one good shoe and his mother-in-laws shoe.  So he worked out in his house shoes.

News

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

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Running Man

QIC: Coin Purse
Date: 12/26/2018
PAX: Candu, Ducktales, Fissure, Jabooti, Ohms, Peanuts, Sunshine
AO: Lions Den

Conditions

It was dark with lights provided by the school. Temperature was a little chilly in the 50’s

The Disclaimer

Welcome to F3, my name is Coin Purse. I’m not a professional and you’re here on your own free will. Modify if necessary and we will get you help if you need it.

COP
SSH x20
Flutter Kicks x20
SSH x20
Mountain Climbers x20
SSH x20
LAC x10
Reverse LAC x10
SSH x20

The Thang

Mosey to 4 corners of the AO

1st Stop: 40 ‘Mericans / 10 Squats

2nd Stop: 30 ‘Mericans / 20 Squats

Q got distracted by a beautifully inclined hill and 8 men stopped and did 1 set of suicides to light poles

3rd Stop: 20 ‘Mericans / 30 Squats

4th Stop: 10 ‘Mericans / 40 Squats

Wheel of ‘Mericans up to 3

More suicides in the parking lot
Mosey over to the bleachers at the football field
Box Jumps x30 / Calf Raises x 30
Finished off the workout with a round of Mary

COT
Prayers for Ohm’s and his wife as they are about to have a baby in a couple weeks.

Moleskin
There was lots of running and even more complaining about abs than expected. Q was definitely not prepared for the soreness after.

News
New Year’s Eve convergence at Hill City led by Best in Show. Candu birthday Q tomorrow at Hill city.
 

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A LOT of Hard Work

QIC: Ringwald
Date: 12/19/2018
PAX: Geek Squad, Mr. Clean, Ohms, Peanuts, Picasso, Prosciutto, Vila, Whittler
AO: Lion’s Den

Conditions

39 degrees. Wind was as crisp as a granny smith apple during the ripe pickin’ season.

The Disclaimer

My name is Ringwald, I am on Q but I am not a professional. You are here on your own free will, so push but modify. We will help you in any way we can if you get injured. Aye? Aye!

COP

Grass beside the track
SSH X 25 IC
Windmill X 12 IC
Cotton Pickers X 12 IC
Willie Mays Hays X 12 IC
SSH X 25 IC
Arm circles X 15 IC
Reverse arm circles X 15 IC
Moroccan Night Club X 15 IC
SSH X 25 IC
Mountain Climbers X 15 IC
Toe Tappers X 12 IC

The Thang

Parking Lot 1 – Front Lot
Broad Jump to each line of a parking spot then perform 5 squats and 5 toe merkins.
Continue until you reach the median* (see Moleskin).
Go to the next section of parking lines, and repeat but with 10 reps of each.
Parking Lot 2 – Middle School Lot

Run to first parking line, return to start and perform 1 Merkin.
Run to second parking line, return to start and perform 2 Merkins.
Rinse and repeat, increasing Merkins each time you return, until you reach the end of the lot. PAX did 10, then added a bonus one for 11.
Parking Lot 3 – Side of High School

Four Corners
100 LBCs
100 Flutter Kicks
100 Hollywoods (50 each side)
100 Confusers (TM) – all four limbs raised, lower opposite hand and leg, bring back up, repeat for other side)

COT

My company was blessed enough to volunteer at the Salvation Army gift delivery on 12/18/18. Over 4200 toys were delivered to 1500+ families. More than 200 volunteers made that happen, and it was truly an awesome sight to see. Count your blessings, don’t take them for granted, and do what you can this holiday season to help those people in need.
Mumble Chatter (Moleskin)
My brain was not working well this morning. I kept calling Broad Jumps “Box Jumps” and may have referred to the Median as “Medium”.
Every Cousin Eddie quote was successfully delivered by Geek Squad, as he had shaved his beard and worn the infamous hat in spirit. He also showed up rocking out to the Christmas tune theme song for Cousin Eddie.

 

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Hill Yeah!

QIC: Mr. Clean
Date: 12/12/2018
PAX: Cable Cutter, Fissure, Geek Squad, Ohms, Prosciutto, The Count (Respect), Whittler
AO: Lion’s Den

Conditions

Frosty.  On the edge of upper 20’s to lower 30’s.  Well lit for optimal filming.  Nice and gloomy as well.

The Disclaimer

Disclaimed.

COP

  1. SSH IC X20
  2. SSH IC x12
  3. BACs IC x15
  4. Reverse BACs IC x15
  5. Moroccan Night Clubs IC x15
  6. Cherry Pickers x15
  7. Prosciutto’s Gold Chain x15
  8. Butterflies x15
  9. Shoulder Presses x15
  10. Plank Line Jumps

The Thang

Round #1: Heartbreak 1, 2, 3’s
The same as Dora but with a Hill…

  1. Round # 1 — 100 Merkins
  2. Round # 2 — 200 Leg Lift
  3. Round # 3 — 300 Squats

Pax ran to the 4th light pole up the hill for the first two rounds of Dora, and YHC modified it to the 3rd light pole for the squats round.
Round #2: 21’s 

  1. Incremented Bent Over Rows
  2. Decremented Merkins

231 total merkins
231 total Bent Over Rows

COT
Find where you’re talents and interests meet, pursue that with unrelenting passion, and after 10,000 hours of work…you’ll reach perfection on something you enjoy and you’re good at.

Moleskin
Prosciutto questioned my ambition (once again) for our 21’s Round.
Extensive conversations were had about correct Bent Over Row form. (Thanks, Count (Respect, Respect))
YHC sweats…ALOT
There are three total schools with Red Bank, RB Elementary, RB Middle, and RB High.  The middle and high share a campus.  The well lit parking lot behind the high school is the middle school.

News
Last “Launch” Day for the Battery is Saturday

Upcoming Qs

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Embrace The Suck

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QIC: Picasso
Date: 12/10/2018
PAX: Cable Cutter, Ducktales, Geek Squad, Mr. Clean, Poacher, RadioHead, Truck-Yeah (FNG), The Count
AO: The Huey

Conditions

30 degrees and wet

The Disclaimer

I’m not a professional. Work hard but smart.

COP

Mosey around the Track (.25 miles)
Prosciutto’s Gold Chain x 10 IC
Good mornings x 10 IC
Baby Arm Circles x 10 IC
Mountain Climbers x 10 IC
SSH x 10 IC
Moroccan Night Club x 10 IC
Mosey around the Track (.25 miles)
Should Press x 10 IC
Butterflies x 10 IC
Cherry Pickers x 10 IC
Baby Arm Cirles x 10 IC
Fairy Flyers x 10 IC
Curls x 10 IC
Prosciutto’s Gold Chain x 10 IC

The Thang

4 x 4s – Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. “One” is completed when returning to the standing position with arms raised. Wash, rinse, repeat.
Prosciuttos Gold Chain x 10 IC – Reach both hands behind head like you’re taking off a gold chain and bring your hands back to the front. Rinse and Repeat
Annies – Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm.
Dancing Bears – Hands and feet on the ground, lift left leg and right arm to an uncomfortable height, then back on ground. Lift right leg and left arm to an uncomfortable height, return to the ground.
Karaoke –  Across the Back Lot & Back
Derkin x 10 IC – Decline Merkin
Dips x 20 IC
Karaoke –  Across the Back Lot & Back
One Arm Pickle Pounders x 10 IC
Alternating Shoulder Taps x 10 IC
Prosciuttos Gold Chain x 10 IC
Randys – With arms straight out but with face palms down, move arms up and down 6 to 12 inches in cadence.
Supermans x 20 IC
THE WHEEL OF MERKIN
Prosciuttos Gold Chain x 10 IC
WAVE OF MERKINS 
8 Count Body Builders x 10
MARY
WWII Situps
X’s and O’s
Big Boy Situps
Hollow Body Hold
Windshield Wipers – Hollow Body Hold back side to side

COT

“If you have ANY mental toughness, if you have any fraction of self-discipline; The ability to not want to do it, but still do it; If you can get through to doing things that you hate to do: on the other side is GREATNESS ” – David Goggins
CIRCLE OF TRUST
BALL OF MAN

 

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Drankin’ Fourties

QIC: Ohms
Date: 12/05/2018
PAX: Candu, Ducktales, Jabooti, Mr. Clean, Peanuts, Picasso, Ringwald, The Count (RESPECT^2), Vila
AO: Lion’s Den

Conditions

Nice, cool, clear

The Disclaimer

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

COP

– Mosey
– Scissor Jacks x 10
– Smurf Jacks x 20
– Plank Jacks x 30
– Jumping Jacks x 40
– Mosey
– Scissor Jacks x 10
– Smurf Jacks x 20
– Plank Jacks x 30
– Jumping Jacks x 40
– Mosey
– Good Mornings x 10
– Windmills x 20
– Willie Mays Hayes x 30
– Al Gore x 40
– Mosey
– Good Mornings x 10
– Windmills x 20
– Willie Mays Hayes x 30
– Al Gore x 40

The Thang

Indian Run 1 Lap around the track
Fourties
– Exercises (Merkins & Squats)
– 30 Merkins, 10 Squats
– 25 Merkins, 15 Squats
– 20 Merkins, 20 Squats
– 15 Merkins, 25 Squats
– 10 Merkins, 30 Squats
– 40 LBC
– Exercises (Curls & Lunges)
– 30 Curls, 10 Lunges
– 25 Curls, 15 Lunges
– 20 Curls, 20 Lunges
– 15 Curls, 25 Lunges
– 10 Curls, 30 Lunges
– 40 Freddie Mercury
– Exercises (Overhead Press & Calf Raises)
– 30 Overhead Press, 10 Calf Raises
– 25 Overhead Press, 15 Calf Raises
– 20 Overhead Press, 20 Calf Raises
– 15 Overhead Press, 25 Calf Raises
– 10 Overhead Press, 30 Calf Raises

Moleskin

The mumble chatter was strong this morning. Jabooti was not a fan of Lunges “In-Place” so he decided it would be more convenient for him to lunge around the circle…Peanuts joined.

Picasso (& his dog) and Vila showed up as well. They performed a 45 min “Sidewalk Shuffle” while we did the beatdown.
We also found out that we had three flags at LD this morning. With that being said, I decided that the burpees should be omitted from the workout. You’re welcome men.

Upcoming Qs

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

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4th Time Around The Sun

QIC: Prosciutto
Date: 11/28/2018
PAX: Candu, Flemish, Geek Squad, Mr. Clean, Ohms, Snookie, The Count, Whittler
AO: Lions Den

Conditions

Mid 20’s. Everyone sitting in their car until about 6 minutes prior to beatdown. Then we froze. Fingers & toes

The Disclaimer

Provided while walking very gingerly; hinting that everyone can and should modify if necessary. Also indicated that this was going to be a re-boot of YHC’s F3 birthday

COP

Mind was cluttered/numb with what to do for COP; like a mental tennis match.
Started two minutes late due to audible on coupons since Ohms showed up about 25 seconds after 0530. Mr Clean to the rescue. We mosey’d around the lit parking lot, then YHC found some traffic cones (5 to be exact; perfect) spaced out 5 feet or so each.
Walking 10’s
Starting at the first cone, complete a merkin. Increment 1 merkin at each cone until you return to the first cone. quick math: 55 merkins in less than 2 minutes (recommended reading: Moleskin #5).
In his backblast from 11/28/2014, CSPAN referred to his warmup (COP) as “Old school and old man slow and painful with planks held way too long”. Noted.
Plank-o-Rama:
** Do not un-plank until “recover” is called **
– Plank x 10 IC
– Left arm up plank x 10 IC
– Right arm up plank x 10 IC
– Peter Parkers x 10 IC
– Plank x 10 IC
– Parker Peters x 8 IC
– Slow tempo (ST) Merkins x ? IC
*Recover as everyone was properly warm
– SSH x 20 IC (YHC was mocked for the single wheel straddle hop)
– ST Squats x >10 IC
(mind went numb after this, cannot remember; sorry PAX)

The Thang

6 Painstations set up 25-50 Yards away from each other in a long rectangle parking lot.
3 exercises per station; 20 reps of each excercise. One time around equals 360 reps of 18 “different” exercises.
360
1: SSH, Monkey Humpers, Imperial Walkers
2: Flutter, Dollys, LBC
3: CDD, Merkins, Moroccan Night Clubs
4: Rosa, V-ups, Freddy Mercuries
5: Bent Over Rows w/ coupon, Bicep Curl w/ coupon, Squats
6: Calves, Incline Merkins, Decline Merkins.

COT

To quote CSPAN: “It is a disappointing state of our country that we need a holiday to remind us be thankful, especially when we have so many gifts and blessings in our lives. We discussed that the negative of this world becomes our focus, when really if you take a full 360 degree look around to fully understand the blessings you have.”
Well said, brother. To step into that further, I am truly indebted to F3 Fort Mill and CSPAN and all the men who were there at my F3 anointing. I could’ve been Salami, Meat Section, Cold Cut or whatever else some shouted out (“Italian Job” was taken, they said). But alas, they settled on “Prosciutto”. I cannot explain how grateful I am to have had the opportunity to post that day, post here today 4 years later and be part of something so special where we live. Sharing F3 with others is something I love to do and will continue to do. It may not be for everyone; there will be cynics and haters. The shield lock is a real thing. The COT is a real spiritual uplift and Q’ing gives a great sense of leadership and belonging. That’s what I needed that day 4 years ago, but didn’t know it. As I sit here today, I now know that. I’m a much better man today than I was 4 years back. Jay-Z said it best, “What more can I say?”
I requested this morning’s “Ball of Man” (BOM) be a real ball of man, not just fists in the middle simulating a half in-half out feel. The BOM felt right and I will submit that this is how it should be from this point onward in the COT’s. We’re all in this fight together and to feel a man standing next to you and “holding you up” is what we all should feel in the BOM. Aye!

Moleskin

  1. Surprisingly very little mumble chatter. Most folks like to give me a hard time because I’m always razzing others. Easy crowd this morning. I did a better job of riding my own ass.  Man Challenge: Try harder next time PAX.
  2. Even though we all froze in our fingers and toes, there was Mr. Clean sweating – I believe the man could sweat in a dry ice bath. His running temp is a tick warmer than the rest of us.
  3. Speaking of weather temps — this can alter your thinking. My mind went numb when the cold air hit it and I couldn’t articulate anything. Brain freeze
  4. To quote the intelligent Picasso, “What doesn’t Mr. Clean have in his trunk?” is probably the greatest mystery to never be solved. Mr. Clean saved the day with his tetanus-laden brake rotors, though. Perfect for a cold coupon.
  5. Snookie loves to run. Snookie does not love to Merkin. Good thing we only had Inclines, Declines, Regular Merkins and Carolina Dry Docks.
  6. Someone (protecting the innocent) suggested that we get Ohms a clock that works – great idea!
  7. Geek Squad is everywhere. I was in Cleveland on Saturday, he was there, I was at Hill City last week, he was there too. He does OTB rucks with Mr. Clean in Soddy…. Someone get this man the golden glove, turkey, turnover chain, lapdance or whatever the pax are doing these days. He has earned it.
  8. Flemish was supposed to go to Beast Ridge this morning. Missed the exit and just kept on truckin’. All the way to Red Bank City High School Lions Den RB Baby yea!
  9. These Holiday greeting cards are the jam. Thanks Clean! Y’all get some!

News

Service Project opportunity this weekend. Check-in with Geek Squad and/or Vila for Details.
Launch # 3 in Cleveland; attend as you are able

Upcoming Qs

It’s end of month, help your AOQs and sign-up for Q’s in December as soon as possible.
 

Posted on

Do do, do do do do

QIC: Whittler
Date: 11/21/2018
PAX: Candu, Freefall, Geek Squad, Milkman, Mr. Clean, Ohms, Picasso, Prosciutto
AO: Lion’s Den

Conditions

31 degrees and starry

The Disclaimer

Disclaimed in all its glory.

COP

We began with a quick little quarter mile mosey around the track awaiting the entire six to arrive.  We found our way back to the rubber pad at the goal posts.
SSH x 30
Real Deal Holyfield x 15
Good mornings x 15
Willie Mays Hays x 30
Windmills x 15
Arm circles, both directions x 15
Shoulder presses x 15
Plank x 10
Shoulder taps x 10
Alternating arms and legs up from plank x 5 count each

The Thang

The Track of Fire
Run 200m a form a circle on our six.  Each PAX held six inches while one performed five flutter kicks.  The next person did five flutter kicks while the remainder held six inches.  This was continued until we went full circle.
Run 200 m, circle up and do wheel of Merkin to 3.
Rinse and repeat.
We then headed to the RB bleachers for some Box Jump suicides.  Each PAX jumped up one, did 5 dips, then jumped down.  Box Jump up 2, 5 dips and then down.  Continued progressing up the bleachers.  For the sake of time, YHC ended the suicides around 11 and everyone then box jumped to the top.
PAX then partnered up and did partner carries up the stairs to the top of the stands
The legs were burning at this point, so we proceeded to do a slow cool down mosey of 400m.
Mary
YHC played “Baby Shark” and the PAX changed exercises with each change in the chorus, rotating flutter kicks, Freddie Mercury, Hello Dolly, and LBCs continuously until the song was over.  The song last 2 minutes and 17 seconds and, by popular demand, we repeated this.

COT

 YHC had a difficult time preparing something for the COT this morning because his mind was preoccupied for several reasons.  The last 24 hours has helped me reflect on the last 11 months that I have been a part of this thing we call F3.  I came to Chattanooga relatively alone and lost here in this city.  My family hadn’t moved and I was Sad-Clowning pretty hardcore.  However, my life changed when I joined F3.  I had no idea what I was getting into but I know that God did.  What I have experienced over the last year has been life-changing to say the least.  F3 Chattanooga truly is a brotherhood and I have met some of my closest friends through the brotherhood.  I am truly blessed to call the men of F3 my brothers.  All these thoughts and emotions came to me yesterday when I was humbled doing something that I do each and every day for complete strangers.  It was a humbling experience having a fellow F3 brother trust me to the point of putting his life and well-being in my hands.  It made me realize what a close brotherhood feels like.  For one of the first times in my professional life, I was nervous at work.  I do surgery almost every day but yesterday it somehow meant more.  You see, it was different because it wasn’t a total stranger trusting me, it was someone who actually knew me!  It really brought home how special F3 Chattanooga is and how incredibly blessed each of us is to participate in such an amazing group.
Prayers went out to all the Ms expecting and the newborns
Remember Angus and his family
All those traveling over the holidays

Moleskin

Mr. Clean was fashionably late but we were stoked to have him.
Several hernia references were made.
Not much on the MC which I took to be a good sign of a solid Q.

News

Buy some Christmas cards from Mr. Clean to support a great cause!
Remember to invite someone who is lonely to Thanksgiving.

Upcoming Qs

Turkey Day Beatdown courtesy of V squared – Still confused on the time but I think 6:30
Cleveland Saturday – Prosciutto
Landfill Saturday – Mr Clean