QIC: @canduf3
Date: 11/14/2018
PAX: Mr. Clean, Whittler, Ohms, Prosciutto, Radiohead, Snookie
AO: The Lion’s Den
Cold & Windy
Candu on Q, not a profesh, here on your own volition, push yaself don’t hurtcha self, we’ll take ya to the car. Modify if neccessy
COP
Mosey lap around the track to warm up. Snooki caught up, quickly!
SSH x 15 IC
Good Morning Sunshine x 12 IC
Windmill x 12 IC
WIlly Mays Hays x 15 IC
Imperial Walker x 15 IC
Squats x 15 IC
Lunges x 15 IC
LBACs x 15 IC
Reverse X 15 IC
Cherry Pickers x 15 IC
Seal Claps x 15 IC
SSH x 15 IC
Burpees x 5 OYOB
The Thang – Red Bank Relay II
Pax split into teams of 2 & complete the following relay
Run a 1/4 mile lap around the track
Pull-ups > Chin-ups
Dips
Squats
Pax completes 3 rounds before time is called
MARY
Hollywoods x 15 IC, other side
Heel Touches x 15 IC
COT
None of us can do it without our supporting cast. Be mindful of, considerate of, thankful for, and appreciative of your supporting cast. There is a good chance others are lobbying for their time and support as well. F3 is a large part of my supporting cast, and I’m thankful for it. Thank you to the Pax
Moleskin
Geek Squad left ~10 minutes in to go take a dump. Did not return.
Mr. Clean & Prosciutto had a hefty dose of… healthy inner team competition. Jury still out on who didn’t do more reps of what while telling endless story after story. Twas a tie IYAM!
Snooki pushed me – thanks Snook!!!
QIC: Picasso
Date: 11/7/2018
PAX: Ohms, Geek Squad, Mr. Clean, Prosciutto, Whittler, Milkman, Radiohead
AO: Lion’s Den
Conditions
48 degrees
The Disclaimer
I’m not a professional. Work hard but smart.
COP
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
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
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. Seal Crawl – Bear crawl using only your arms. Drag your feet like a seal’s flipper! Bat Wings – 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Everything is on a 4-count Prosciuttos Gold Chain x 10 IC Blades of Steel – Start in plank position with hands directly under shoulders, keeping arms as straight as possible. Slowly perform merkin with only your shoulders doing the movement, no bend in your elbows. 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. Derkin x 10 IC – Decline Merkin Dips x 20 IC Prosciuttos Gold Chain x 10 IC Floyd Mayweather – From a basic plank position, raise one hand off the ground and punch across, behind and under the opposite arm One Arm Pickle Pounders x 10 IC Alternating Shoulder Taps x 10 IC Balls to the Wall x 10 Sec..repeat x 3 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 360 Planks + 1 Werkin – Rinse and Repeat 10 times Underdog x 10 – Under bar pullup Prosciuttos Gold Chain x 10 IC MARY
X’s and O’s
Big Boy Situps
LBCs
Hollow Body Hold
Side Plank Left
Side Plank Right
COT
Winter Tip # 1: Just like your arms, you want to ensure your pipes don’t get frozen during the winter. Ensuring a constant flow and heat around the pipes will keep them healthy and functioning all winter long. CIRCLE OF TRUST BALL OF MAN
The weather gods shined down upon me and warmed up to the mid-50s, like a good fall should be.
The Disclaimer
Delivered with all the pizazz I’m known to bring.
COP
SSH x 20 IC
Willie Mays Hays x 12 IC
Abe Vigodas x 12 IC
Big Slow Arm Circles x 10 IC
Shoulder Press x 10 IC
Mountain Climbers x 10 IC
Side Jacks x 15 IC
Intense Imperial Walkers x 10 OYO
SSH x 15 IC
The Thang
In the spirit of Halloween and the recent $1.6B win of the Mega Millions, I had two grab bags of sorts for the group. I had the following number intervals on pieces of paper in one bag: 10, 25, 50, 100. I had the following exercises in the second bag: Merkins, Tricep Dips, LBCs, Squats, Flutter Kicks, Lunges, Arm Circles, Calf Raises, American Hammers. Chaos Ensued, and to the best of my knowledge, these were the repetitions that came out of it.
Each PAX took turns picking a number and an exercise, and I did my best to keep them in order. Here is my attempt:
25 – LBCs – IC
50 – Arm Circles – OYO (25 each direction)
25 – Merkins – OYO
100 – Flutter Kicks – IC (to 50)
10 – Lunges – OYO (10 Each Leg)
50 – Calf Raises – OYO
25 – BURPEES (JACKPOT) – OYO
25 – Lunges – OYO (13 each leg)
25 – American Hammers – IC
25 – Tricep Dips – OYO
10 – Tricep Dips – IC
10 – Calf Raises – OYO
25 – Arm Circles – OYO (13 each direction)
10 – BURPEES (JACKPOT) – OYO
50 – Merkins – OYO
25 – Calf Raises – OYO
10 – Flutter Kicks – IC
50 – Merkins – OYO
10 – Lunges – OYO (10 each leg)
10 – Tricep Dips – IC
50 – Squats – OYO (this was the only exercise not picked so I chose this on my own)
2 MOM
25 Confusers IC
COT
I regurgitated my speech from last week’s Q, that said people that Create energy tend to become leaders, and those that Take energy tend to become followers. The Count reminded the group that, in order to become a Great leader, you must first be a Great follower.
Moleskin
Secretly I had a couple of Burpee tickets in the exercise bag, which ironically got chosen because relative to the number of other exercise tickets in the bag, chances of grabbing them were slim. No one had any plans of trick-or-treating this evening. Which goes to show, after college you just start slowing dying inside.
News
NO Landfill workout 11/17/2018 – Migrating to support the Cleveland AO Launch
Starting 11/5/2018 – The Huey workouts will be Monday only and Lions Den workouts will be Wednesday only.
Upcoming Qs
11/1/2018 – The Huey – Ducktales
11/1/2018 – Hill City – Speed Bump
11/3/2018 – The Landfill – The Count (Last workout before DOUBLE RESPECT)
QIC: Mr. Clean
Date: 10/24/2018
PAX: Fissure, Goose, Ohms, Picasso, Prosciutto, The Count, Whittler,
AO: Lion’s Den
Conditions
45 degrees. Short sleeve weather.
The Disclaimer
Properly disclaimed.
COP
SSH x25
Finale Swings x15
SSH x20
Squats x10
The Thang
YHC was already sweating at this point. Mumblechatter was epic.
Bus Duty
Pax 1 — Completed Bus Drivers
Pax 2 — Ran the “Bus Duty Loop”
3 Sets of Each
Pax 1 — Completed Bent Over Rows
Pax 2 — Ran the “Bus Duty Loop”
3 Sets of Each
Bus Duty is completed in a rotation manner. The Pax moseyed to the stadium, coupons in hand, for a rotation.
Stations — Squats, Lunges, Squats, Bent Over Rows, Tricep Extensions, Curls, and Overhead Presses. 1 Pax ran to the top of the bleachers and back. Switch stations. Next Pax to the Top. Rinse and Repeat. 4 Total Rounds.
COT
We have two choices. Do the right thing or do the wrong thing. Strive to always make the right choice. True confidence comes in humility. YHC’s challenge: Do something good for someone else even it doesn’t mean ANY personal gain.
Moleskin
Disclaimer: approximately only 25% of the mumblechatter will make this Backblast
—Certain male anatomy is directly related to the size of one’s hands/feet
—Firmness
—High Crotches and Singles are wrestling moves. Prosciutto’s banter is not.
—Firmness
—Prosciutto is dressing up like Mr. Incredible for Halloween. His beard is merely there to meet the quota for the Signal folks…
—Firmness
—The “RB” at Red Bank’s stadium stands for…….Red Bank
—Firmness
—Apparently Fissure and Whittler love trivia. Guess it’s a love for tigers kind of thing
—Firmness
—It’s ok to do squats at two separate stations.
—Firmness and Hard Pass
—Ohms talked about Ole Miss Football
—Firmness
–Bus Duty DOES NOT mean YHC drives a bus
–Firmness
News
Pray for the surgeries on Nov. 20th
Family Promise
The upcoming 2.0 arrivals.
Mid 60s with a slight sprinkle of rain..just enough to keep our bodies cool and our clothes wet.
The Disclaimer
I am Ohms. I am on Q this AM. I am not a professional. Push yourselves and modify as you need to.
COP
– SSH x 11 IC
– Cotton Pickers x 11 IC
– Windmills x 11 IC
– Side Lunges x 11 IC
– Forward Luges x 11 IC
The Thang
Fun Lap
– Run 100m
– SSH x 11 IC
– Merkins x 11 IC
– Squats x 11 IC
– LBC x 11 IC
– Rinse & Repeat x 4 Function Fitness – Incline Merkins x 11 IC
– Coupon Thrusters x 11 OYO
– Coupon Dead Lifts x 11 OYO
– Coupon Swings x 11 OYO
– Burpees x 11 OYO
– Dips x 11 IC
– Pull-Ups x 11 IC
– Box Jumps to top of bleachers
– Mosey 400m (w/ Karaoke & Bernie)
– Rinse & Repeat x 2 MARY – Freddie Mercury x 11 IC
– X’s & O’s x 11 IC
– Sweat Angels x 11 IC
COT
Behave, follow rules, don’t go to jail, and stay away from syphilis. ****see explanation below
Moleskin
– Al Capone was arrested on this day and sentenced to 11 years…also, it should be noted that his cause of death was syphilis…it’s still a mystery to this day where the syphilis was acquired
– Pablo Escobar’s personal hitman (whom of which killed thousands of people) avoided syphilis and got himself out of jail on good behavior. He is now a famous actor on YouTube. – None of these facts or mumblechatter has anything to do with the workout, but it sure made for some good conversation.
QIC: Ohms
Date: 10/10/2018
PAX: Candu, Freefall, Goose, Radiohead, Steam Engine, The Count
AO: Lions Den
Conditions
Cool and Rainy
The Disclaimer
I am Ohms and will be on Q today. I am not a professional. You are here at your own free will. If you get hurt we will get you help. Modify if necessary.
COP
– 1/4 mile mosey (mixed with Bernie Sanders, Karaoke, Side Shuffle) – Flutter Kicks x 20 IC
– Lunges x 20 IC
– Air Squats x 20 IC
– SSH x 20 IC
– Hip Slappers x 20 IC
– Cotton Pickers x 20 IC
– Windmills x 20 IC
– Side Lunges x 20 IC
The Thang
Route 66 (LAP #1) – 1/8 mile mosey – 1 burpee
– 1/8 mile mosey – 2 burpees
– 1/8 mile mosey – 3 burpees
– 1/8 mile mosey – 4 burpees Route 66 (LAP #2) – 1/8 mile Indian Run – 5 burpees
– 1/8 mile Indian Run – 6 burpees
– 1/8 mile Indian Run – 7 burpees
– 1/8 mile Indian Run – 8 burpees Route 66 (LAP #3) – 1/8 mile mosey (with Karaoke and Bernie) – 9 burpees
– 1/8 mile mosey (with Karaoke and Bernie) – 10 burpees
– 1/8 mile mosey (with Karaoke and Bernie) – 11 burpees
– 1/8 mile mosey (with Karaoke and Bernie) Red Barchetta – 100 yard sprint – 100 Flutter Kick IC
– 75 yard sprint – 75 LBCs IC
– 50 yard sprint – 50 American Hammer IC
– 25 yard sprint – 25 Sweat Angels
– 10 yard sprint – 10 Heel Touches
COT
“Life goes pretty fast. If you don’t stop and look around once and a while, you could miss it.”
QIC: Fissure
Date: 10/03/2018
PAX: Cable Cutter, Candu, Ducktales, Goose, Kit Kat, Laces Out (Respect), Prosciutto, Speed Bump, The Count (Respect), Whittler
AO: Lions Den
Conditions
Slight hint of Fall in the air. Good weather for sprinting uphill
The Disclaimer
Spoken whilst The Count fastened a tiny flag to the track fence
COP
Mosey uphill to the middle school. First bench you come to
SSH X 50 IC
Squats X 20 IC
Imperial Walkers x 15 IC
Windmills x 10 IC
LBAC X 15 IC
Reverse LBAC X 15 IC
Dips on bench x 15 IC
SSH x 25 IC
The Thang
Mosey to the very well lit front parking lot of the middle school
Four Corners Round 1 (Bear Crawl between corners)
-25 Merkins
-50 Squats
-75 Carolina Dry Docks (broken em up)
-100 LBCs
Hold Al Gore x 20 IC
Four Corners Round 2 (Lunge Walk between corners)
-20 Merkins
-50 Squats
-75 Monkey Humpers (broke em up)
-50 Flutter Kicks
Mosey to the light pole hill
Pax ran sprints to 2nd, 3rd, 4th, 5th, 3rd then 5th with slow moseys back to start in between
done
COT
F3 Nation lost a brother, Darth Visor from F3 Alpha, yesterday at the end of a workout. He and his brothers were on our minds during the workout and provided some extra inspiration as we endured those sprints together. Here’s a message that circulated from the Alpha nantan:
We don’t have a cause of death at this point but it is a suspected heart attack. Darth was 56, was an F3 Alpha original. He went through the WO like any other, the king of mumble chatter. It was a PAX birthday Q so on the way back to the flag he was singing happy birthday as they ran. When they got to the flag for Mary he laid down quietly by himself and quickly others realized that he was not well. Chest compressions were started and 911 was called. There is a fire station 200 yards away and they were summoned. EMS arrived and they worked on him, he was taken to the hospital and they worked on him. An hour later they called it. He was there and then gone, that quick.
We don’t know when we will be called home. Live life like you are dying since we all are. Make your peace with your creator. My bags are packed.”
Moleskin
Our esteemed weasel shaker always keeps us on our toes and reminded us later that we started 2 minutes past 0530. Don’t get comfortable, men. #isi #smh
It’s been an odor filled week with a hint of BO in the air at Hill City yesterday and seriously potent gas today. Not good, guys. Not good, at all.
We dodged incoming Red Bank Middle School employees as we mosey’d through our workout today. None joined despite Prosciutto’s best efforts.
We spotted our very own Mr. Clean at the tail end of our workout. Turns out he showed up a few minutes late and couldn’t find us. Props to him for going for getting a run in. We did lob a few insults as he sweatily passed us by. Sure is good to have him back in the fold.
The Count helped us take a group selfie to document the new Lions Den record of 11 Pax!
News
10/13/18 TRAINING DAY AT LANDFILL – F3 NASHVILLE LEADING 11/17/18 CLEVELAND LAUNCH 2 YEAR ANNIVERSARY EVENT
QIC: Ohms
Date: 09/26/2018
PAX: The Barn, Gamecock, Jabooti, Laces Out (RESPECT), Peanuts, Prosciutto, Ringwald
AO: Lions Den
Conditions
Hot. Wet. Sticky….TWSS
The Disclaimer
I am Ohms and will be on Q today. I am not a professional. You are here at your own free will. If you get hurt we will get you help. Modify if necessary.
COP
– SSH x 20 IC
– Burpees x 10 OYO
– Air Squats x 15 IC
– Mountain Climbers x 15 IC
– Flutter Kicks x 20 IC
– 1/4 mile Mosey around track (Karaoke’s and Bernie’s)
– Windmills x 15 IC
– Cotton Pickers x 15 IC
– SSH x 20 IC
The Thang
– Burpees x 10 OYO
– Air Squats x 15 IC
– Merkins x 15 IC
– Flutter Kicks x 20 IC
– Indian Run one lap around track – Burpees x 10 OYO
– Air Squats x 15 IC
– Merkins x 15 IC
– Flutter Kicks x 20 IC – 50 yard All Out Sprint x 3
– Box Jumps to top of Stadium Bleachers x 2
– 50 yard Partner Carry (switch partners & repeat)
– Indian Run one lap around track
– Burpees x 10 OYO
– Air Squats x 15 IC
– Merkins x 15 IC
– Flutter Kicks x 20 IC
Mary
– LBC x 25 IC
– Plank x 30 IC
COT
“Take the time to be thankful for everything that you have. You can always have more, but you could also have less.”
Moleskin
Nomad Gamecock actually does not like the Gamecocks at all…but the one guy who does actually prefers Cured Ham over Chicken?
Jabooti pretends like he hates box jumps, when in reality he looked like a damn frog on those bleachers.
Peanuts is a cool dude…but he did not have peanuts for dinner last night…not with his merlot at least.
In all honesty, my own workout whooped my tail. Proud of all the guys that came out today to break the attendance record at Lions Den.
QIC: Prosciutto
Date: 09/19/2018
PAX: Candu, The Count (Respect), Goose, Gamecock (Willy Loman), Fissure
AO: Lions Den
Conditions
A slight nip in the air – mid to upper 60s. Goose was saying it felt “perfect” by his standards. I really couldn’t agree more. Fall is very near. All everythang pumpkin is haunting and delightful at the same time.
The Disclaimer
Delivered with half gusto. Explained that we’d stretch but to modify and not do anything you couldn’t do.
COP
To start the warm-up – two quick laps around the 400m track to the sweet tune of “Turbulence” (Steve Aoki & LIL JON — WHAT!???!)
Dynamic Stretch Routine
Plank-o-rama (staying in plank position):
Bear Hold Flow (Bro-ga stuff)
Plank x 10 IC
Plank & Point x 5 IC [Rinse/Repeat x 3 for both sides]
ST Merkins x 10 IC
Carolina Dry Dock x 10 IC
Plank x 10 IC
Plank & Kick-out x 10 IC [R/R x 2]
Moon Gods x 5 IC [R/R x 3 for both sides]
Mommy Makers x 11 IC
Shovel Flag Burpee Penalty
1 more 400m run/lap
The Thang
So, as a kid, I loved the old shows of School House Rock [nerd alert]. Several years ago, I found a rendition of one of their songs by Blind Melon and thought that incorporating it into a routine consisting of: 3 minutes of
3 exercises with
3 reps of each exercise
performed 3 times
to a 3 minute song…
In my head, I figured it would be…. “fun”. It was… anything but.
And so, the school house rock song, as luck would have it, is just over 3 minutes. It felt like fate was slamming on the gas and encouraging me to be creative. And so, it goes…
“The 3”
Non-stop movements OYO; as you complete the 3 reps, move on to the next exercise and then repeat as many times as possible until song ends
First play:
1) SSH x 3, Squat x 3, Monkey Humpers x 3 At song’s end, 400m run
Second play:
2) Mtn Climb x 3, Plank Jack x 3, Merkin x 3 At song’s end, 10 count
Third play:
3) LBC x 3, Leg Lifts x 3, BBSU x 3 At song’s end, 10 count
Mary:
Pretzel x 10 IC
COT
Given the time between the last time YHC led a workout in the gloom here (well…there was that one time, though, at the beach in July when YHC led a down-range workout with Whittler & Fissure), it gave me great pleasure to remind the guys how much I appreciate them and the impact F3 has made upon my life. I mentioned the crazy summer my family and I had and the support from my brothers. It was similar to what I said on June 18th when I q’d at the Landfill, last. Calling to mind the importance of F3, I found a few things recently that I kept laying around as a reminder. “Nothing is more important than the relationships you build. No one succeeds on their own (this includes: School, Athletics, Business, Friendships, Family, etc). It’s all about the relationships you build and maintain. Simply, you need others & OTHERS NEED YOU.
With that in mind, and with the recent 3-minute routines, I suggested that they all should now really know what 3 minutes feels like. So, the challenge was to reach out to people who are special relationships and spend just three minutes with them or talking with them. The end result is likely that you will get more out of the 3 minutes than they did. Either way, you win and they win. Make an impact today. How will you?
Moleskin
Explained the Black-eye I received late last night while singing Rock-a-bye-Baby to my 3 year old daughter.
Willy Loman (“Gamecock”) from Birmingham joined us; he’s basically one of us! Keeps joining the F3 Chattanooga gloom. Great guy even better effort.
News/Prayers
-Saturday (9/22) is Flag Football at the Landfill
-October 13 – “Training Day” w/ F3 Nashville; the Nantan’s goal of 35 pax and 5 FNG has been set! Let’s execute and over-deliver!
-Hurricane Florence victims
-The Count’s brother; treatment(s) for cancer
QIC: @canduf3
Date: 09/12/2018
PAX: Geek Squad, Goose, Ohms, & Prosciutto
AO: The Lions’ Den
Conditions: just right
The Disclaimer: disclaimed
COP
SSH x 15 IC
Slow Good Morning Sunshine x 15 IC
Abe Vigoda Slow Windmill x 15 IC
Finkle Swing x 15 each leg w/ partner
SSH x 15 IC
One Legged Bulgarians x 10 each leg OYO
Slow Squat x 15 IC
SSH x 15 IC
Slow Lunge x 15 IC
SSH x 15 IC
Merkins x 15 IC
LB Arm Circles x 15 IC
Reverse LB Arm Circles x 15 IC
Shoulder Presses x 15 IC
The Thang – Red Bank Relay
4 Stations in the relay > Each Pax On A Station Stations: 1 Lap Around Track, Dips, Horizontal Pull-ups/Chin-ups, Decline/Incline Merkins
Stations change when running Pax returns. Baton passed to each runner. Cool light up baton, to boot!
Rinse & Repeat x 3 w/ intermittent 10 counts when Candu was sucking too much wind
Group Mosey 1 time around the track
Cooldown on our 6s – Flutterkicks x 30 IC > Ankle Touches x 30 IC
COT
Today’s Excerpt from Jesus Is Calling
Cliffnotes: Sitting quietly and trusting Him is the best was to receive His peace.
Candu Takeaway: Spending a few minutes before F3 to get good w/ God can go a long way. I candu it if I put my mind to it, canu?
Moleskin
Light Up baton was definitely the coolest part of the workout
News
Why all the line break in the COP section? They always insist….
Upcoming Qs
Prosciutto on Lions’ Den Q the following week > BE THERE
