Fitness + Fellowship + Faith
QIC: Ohms
Date: 07/03/2019
PAX: Red Tees, Willy Loman
AO: Lions Den
Conditions
nice
“Everybody comes to a point in their life when they want to quot. But it’s what you do at that moment that determines who you are.”
QIC: Ohms
Date: 06/15/2019
PAX: Fissure, Steam Engine, Prosciutto, Cowbell, Money Ball, Candu, Back Pew, Peanuts, Whittler, Iron Butt, Skitch, Uncle Fester, Venus, Early Bird, Sunburn, FNG-Loco
AO: The Landfill
Conditions
No rain ♥
Stage 1 (Arms/Chest)
S – Shoulder Press x 15 OYO (Partner: Plank); Swap with partner
H – Half Curls x 15 OYO (Partner: Plank); Swap with partner
I – Incline Merkins x 15 OYO (Partner: Plank); Swap with partner
T – Tricep Extension x 15 OYO (Partner: Plank); Swap with partner
Rinse & Repeat for 10 min
Cardio – 50 yd sprints for 5 min
Stage 2 (Legs)
W – Wide Squat x 15 OYO (Partner: Al Gore); Swap with partner
I – Iron Mikes x 15 OYO (Partner: Al Gore); Swap with partner
L – Lateral Squats x 15 OYO (Partner: Al Gore); Swap with partner
L – Lunges x 15 OYO (Partner: Al Gore); Swap with partner
Rinse & Repeat for 10 min
Cardio – Indian Runs for 5 min
Stage 3 (Abs)
H – Heavy Flutters x 15 OYO (Partner: Hold 6″); Swap with partner
U – Up-Sits x 15 OYO (Partner: Hold 6″); Swap with partner
R – Russian Twists x 15 OYO (Partner: Hold 6″); Swap with partner
T – Toe Touches x 15 OYO (Partner: Hold 6″); Swap with partner
Rinse & Repeat for 10 min
Cardio – Hill Repeats for 5 min
“Everybody wants a quick fix. You may get results, but the results will not be permanent. The permanent results come from you having to suffer. Suffering is the true test of life.”
-David Goggins-
QIC: Ohms
Date: 06/12/2019
PAX: Steam Engine, Red Tees, Countdown, Cheyney, Goose, Wuznt Me, Sparky, Oiler
AO: Lions Den
Conditions
Just right. Cool, overcast, no rain
Elevens
– Merkin x 1 OYO (Jog 50m)
– Shoulder Press x 10 OYO (Jog 50m)
– Merkin x 2 OYO (Jog 50m)
– Shoulder Press x 9 OYO (Jog 50m)
– Rinse & Repeat until you reach 10 Merkins and 1 Shoulder Press
Bleacher Dips
– Box Jump 1 bleacher step
– Dips x 1 OYO
– Box Jump 2 bleacher steps
– Dips x 2 OYO
– Rinse & Repeat until you reach the top of the stadium steps
Mary
– LBC x 20 IC
– American Hammer x 20 IC
– Plank x 20 IC
– Freddie Mercury x 20 IC
– Heel Touches x 20 IC
– Flutter Kicks x 20 IC
“I’m different than most people…when I cross the finish line of a big race, I see that people are ecstatic, but I’m thinking about what I’m going to do tomorrow. It’s as if my journey is everlasting and there is no finish line.”
-David Goggins-
Podcast Link (definitely worth a listen):
QIC: Ohms
Date: 05/07/2019
PAX: Ringwald, Skitch, Laces Out, Spineless, Hobo, She-Shed, Sunshine, Pink Eye
AO: Hill City
Conditions
57 def F – perfect weather for a workout
-Mosey
-Body Builders x 5 OYO
-Mosey
-Body Builders x 5 OYO
-SSH x 20 IC
-Windmills x 15 IC
-Imperial Walkers x 15 IC
-SSH x 20 IC
-Ass Kickers x 15 IC
-High Knees x 15 IC
-SSH x 20 IC
-Willy Mays Hays x 15 IC
-Cotton Pickers x 15 IC
-SSH x 20 IC
-Mosey
-Follow the Q Mosey (Bernie Sanders, Karaoke, Side Shuffle – 100 yards)
ROUTE 66 #1:
– 1 Merkins (Sprint 20 yards)
– 2 Merkins (Sprint 20 yards)
– 3 Merkins (Sprint 20 yards)
– Continue building until 11 Merkins reached
– Mosey back to start point on Bridge
– (Totals: 66 Merkins, 220 yards of sprinting)
ROUTE 66 #2:
– 1 Dips (Sprint 20 yards)
– 2 Dips (Sprint 20 yards)
– 3 Dips (Sprint 20 yards)
– Continue building until 11 Dips reached
– Mosey back to start point on Bridge
– (Totals: 66 Dips, 220 yards of sprinting)
– Lunge 40 yards
– Squats x 15 IC
– Lunge 40 yards
– Squat Jumps x 10 OYO
– Bear Crawl 40 yards
– Carolina Dry Docks x 15 IC
-Follow the Q Mosey (Bernie Sanders, Karaoke, Side Shuffle – 100 yards)
MARY
– LBC x 25 IC
” Some beautiful paths cannot be discovered without getting lost”
You can lose your way on the most beautiful path, but you will eventually find your way, if you are persistent. Life can be difficult at times and not all things that happen in life are expected or planned for. You may think you have it all figured out but sometimes you get a curve-ball thrown at you and it takes some adapting.
We found a Willy Loman from Johnson City on the walking bridge this morning. Said he’s been looking for F3 Chatt for a while now…got his contact info and hopefully we’ll see him again soon.
QIC: Ohms
Date: 05/01/2019
PAX: Fissure, Threeskin, Whittler, Sidekick, She Shed, Peanuts, Milkman, Radiohead, Dutch Boy, Loan Shark, The Count
AO: Lions Den
Conditions
Warm, humidity is upon us.
-Merkins x 10 IC
-Squats x 9 IC
-Merkins x 8 IC
-Squats x 7 IC
-Merkins x 6 IC
-Squats x 5 IC
-Merkins x 4 IC
-Squats x 3 IC
-Merkins x 2 IC
-Squats x 1 IC
-Pullups x 10 IC
-Box Jump x 9 IC
-Pullups x 8 IC
-Box Jump x 7 IC
-Pullups x 6 IC
-Box Jump x 5 IC
-Pullups x 4 IC
-Box Jump x 3 IC
-Pullups x 2 IC
-Box Jump x 1 IC
-SSH x 20 IC
-Windmills x 10 IC
-Imperial Walkers x 15 IC
-SSH x 20 IC
-Ass Kickers x 15 IC
-High Knees x 15 IC
-Willy Mays Hays x 10 IC
-Cotton Pickers x 10 IC
-SSH x 20 IC
BOMBS #1
-Bicep Curls x 25 OYO
-Overhead Press x 25 OYO
-Merkins x 25 OYO
-Bent Over Rows x 25 OYO
-Sprint 100m
BOMBS #2
-Block Swings x 25 OYO
-Overhead Tricep Extension x 25 OYO
-Mountain Climbers x 25 OYO
-Block Squats x 25 OYO
-Sprint 100m
BOMBS #3
-Bicep Curls x 50 OYO (Partner run 50m)
-Overhead Press x 50 OYO (Partner run 50m)
-Merkins x 50 OYO (Partner run 50m)
-Bent Over Rows x 50 OYO (Partner run 50m)
-Squats x 50 OYO (Partner run 50m)
QIC: Ohms
Date: 03/12/2019
PAX: Dirk, Early Bird, Flemish, Hobo, Iron Butt (RESPECT), Laces Out (RESPECT), Money Ball, Peanuts, Ringwald, Roadhouse (RESPECT), She-Shed, Skitch, Speed Bump, Sunburn, Sunshine, The Count (RESPECT), Threeskin
AO: Hill City
Conditions
Perfect.
The Disclaimer
I am Ohms. I am not a professional. Modify if necessary.
Mosey to Love Shack Parking Lot
– SSH x 20 IC
– Plank x 10 IC
– Merkins x 10 IC
– Squats x 10 IC
– LAC x 10 IC
– LAC (REV) x 10 IC
– 50 yard sprints x 2
– SSH x 20 IC
– Plank x 10 IC
– Mountain Climbers x 10 IC
– Plank Jacks x 10 IC
– Windmills x 10 IC
– Willie Mays Hayes x 10 IC
BURPEES x 15 OYO ( RIP WATERBUG )
– 50 yard sprints x 2
– SSH x 20 IC
– Plank x 10 IC
– Annie (R) x 10 IC
– Annie (L) x 10 IC
– Superman x 10 IC
– Seal Claps x 10 IC
– Overhead Press x 10 IC
Mosey to Mount Midoriyama
FOURTIES
Exercises (Merkins & Squats)
– 30 Merkins, 10 Squats
– Sprint up hill
– 20 Merkins, 20 Squats
– Sprint up hill
– 10 Merkins, 30 Squats
– Sprint up hill
Exercises (Dips and Calf Raises)
– 30 Dips, 10 Calf Raises
– Box Jump concrete steps
– 20 Dips, 20 Calf Raises
– Box Jump concrete steps
– 10 Dips, 30 Calf Raises
– Box Jump concrete steps
BURPEES x 15 OYO ( RIP WATERBUG )
Mosey back to Blue Rhino Parking Lot
BURPEES x 15 OYO ( RIP WATERBUG )
“An athlete is a mindset. It’s how you prepare, think, and execute. Not because of some elite status or physical stature. Anybody can be an athlete.”
Look into “Finding Ultra” written by Rich Roll for some awesome motivation and a story about a guy who truly turned his life around.
Prayers go out to Waterbug and his family!
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.
– SSH x 25 IC
– 100m Sprint
– SSH x 25 IC
– 100m Sprint
– SSH x 25 IC
– 100m Sprint
– SSH x 25 IC
– 100m Sprint
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
” 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 –
– 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
https://f3chattanooga.wpcomstaging.com/q-schedule/
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
– 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
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
After the disclaimer, it was decided that instead of yelling “Halt!” at the end of cadence exercises, Pax would yell “Muff!”
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**
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
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
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
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.
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
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
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)
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.
https://f3chattanooga.wpcomstaging.com/q-schedule/
QIC: Ohms
Date: 12/22/208
PAX: Care Bear, Coin Purse, Cowbell, Iron Butt, Jabooti, Peanuts, Prosciutto, Roadhouse, Skitch, Snowflake, Venus, Vila, FNG-Fly-By
AO: The Landfill
Conditions
Cold air, clear skies, and soggy ground
The Disclaimer
I am Ohms. I am not a professional. You are here on your own free will. Modify if necessary.
– Imperial Walkers x 20 IC
– Windmill x 20 IC
– Cotton Pickers x 20 IC
– Willie Mays Hays x 20 IC
– LBAC x 10 IC
– LBAC (Reverse) x 10 IC
– Chinook x 10 IC
– Chinook (Reverse) x 10 IC
– Overhead Press x 20 IC
– Moroccan Night Club x 20 IC
Four Corners
– Scissor Jacks x 10
– Smurf Jacks x 20
– Plank Jacks x 30
– Jumping Jacks x 40
– Mosey x 50 yards (Bernie, Karaoke, Side Shuffle)
– Rinse & Repeat x 4
Fourties
– Exercises (Merkins & Squats)
– 30 Merkins, 10 Squats
– Sprint up hill
– 25 Merkins, 15 Squats
– Sprint up hill
– 20 Merkins, 20 Squats
– Sprint up hill
– 15 Merkins, 25 Squats
– Sprint up hill
– 10 Merkins, 30 Squats
– Sprint up hill
– Exercises (Overhead Press & Calf Raises)
– 30 Overhead Press, 10 Calf Raises
– 20 yard sprint
– 25 Overhead Press, 15 Calf Raises
– 20 yard sprint
– 20 Overhead Press, 20 Calf Raises
– 20 yard sprint
– 15 Overhead Press, 25 Calf Raises
– 20 yard sprint
– 10 Overhead Press, 30 Calf Raises
– 20 yard sprint
– Exercises (Curls & Lunges)
– 30 Curls, 10 Lunges
– Sprint up hill
– 25 Curls, 15 Lunges
– Sprint up hill
– 20 Curls, 20 Lunges
– Sprint up hill
– 15 Curls, 25 Lunges
– Sprint up hill
– 10 Curls, 30 Lunges
– Sprint up hill
RADNOMNESS
– Mosey to bottom parking lot
– Parking lot Suicides
– Burpees x 5 OYO
– Parking lot Suicides
– Burpees x 5 OYO
– Indian Runs to top Parking Lot
Welcome Fly-By: He woke up this morning for an early jog, ran by our group and couldn’t help but stare at us doing squats. The form and the tightening of our glutes led him to joining us for the remainder of the workout. Great guy.