Posted on

The GRIFF

QIC: Ohms
Date: 11/15/2017
PAX: Banjo, Laces Out (Respect), Mr. Clean, Picasso, Snowflake, Stairmaster,
AO: The Griff (Vendergriff Park)

Conditions

Brrrrr….it’s cold in here…there must be some Burpees in the Atmosphere! 32 deg F, dark, and a slight breeze.

The Disclaimer

The disclaimer was given swiftly and to the point….this is F3 (Fitness, Fellowship, & Faith), we are not professionals, we are here to get nice bodies, enjoy quality bro time, while simultaneously having fun. The exercises today may be difficult and if you need to modify then feel no shame in doing so. If you are to get injured, we will find a way to get you the help that is needed.

COP

– SSH x 25 IC
– Cotton Picker x 15 IC
– Imperial Walkers x 15 IC
– Windmills x 15 IC
– Infiniti Plank (Merkins, Alternating Shoulder Taps, Peter Parkers, Mountain Climbers, Merkins) : All exercises are done in the plank position with no breaks in between…do NOT get out of that plank!….10 reps per exercise
– LAC x 12 IC
– Reverse LAC x 12 IC
– MNC x 12 IC
– Chinooks x 12 IC
– Shoulder Press x 12 IC

The Thang

The G.R.I.F.F

  • G: Gorilla Humpers x 25 IC
  • R: Rapid Fire Rock Circuit
    • (Bicep Curls, Shoulder Press, Bent-Over Row, Squats) x 5
    • Suicides
    • (Bicep Curls, Shoulder Press, Bent-Over Row, Squats) x 4
    • Suicides
    • (Bicep Curls, Shoulder Press, Bent-Over Row, Squats) x 3
    • Suicides
    • (Bicep Curls, Shoulder Press, Bent-Over Row, Squats) x 2
    • Suicides
    • (Bicep Curls, Shoulder Press, Bent-Over Row, Squats) x 1
  • I: Indian Runs around the track and across the road to the parking lot of the base of the Hixson Hill.
  • F: Forest to the Sea
    • Crab Walk 20 yards → 5 Burpees →Bear Crawl up the Hill → Mosey back
    • Crab Walk 20 yards → 4 Burpees →Bear Crawl up the Hill → Mosey back
    • Crab Walk 20 yards → 3 Burpees →Bear Crawl up the Hill → Mosey back
    • Crab Walk 20 yards → 2 Burpees →Bear Crawl up the Hill → Mosey back
    • Crab Walk 20 yards → 1 Burpees →Bear Crawl up the Hill → Mosey back
  • F: Five Minutes of Mary
    • Asheville Abs
    • Freddie Mercury x 15 IC
    • LBC’s x 15 IC
    • Pickle Pounders x 15 IC
    • Plank x 15 IC
    • Dying Cockroach x 15 IC
    • Flutter Kicks x 15 IC
    • Plank x 15 IC

Moleskin

Dedication: This morning YHC wanted to give a shoutout to the brothers that are dedicated to getting better. Our brother Laces Out went through some hard times this past week, but despite all of his hardships he was back out in the gloom. It takes dedication to and hard work to constantly improve…be all in or get all out, there is no halfway!

News

GrowRuck 2017 this Saturday (11/18/2017)…be sure to be at the Dreadmill at 0700 for an awesome beatdown by the founder sod F3 Dredd and OBT.
 

Posted on

Saved by the Bell

QIC: Ohms
Date: 11/11/2017
PAX: Stairmaster, Mr. Clean
AO: The Landfill (White Oak Park)

Conditions

Chilly morning around 35 deg F, slight breeze, and excellent time for breathing in the cold air.

The Disclaimer

The disclaimer was given with patience and precision. Today was Q School so the true definition of the disclaimer was provided.

COP

-SSH x 15 IC
-Imperial Walkers x 10 IC
-Cotton Pickers x 15 IC

The Thang

Note: Partnered up. All of these exercises were done using a 35lb cinder block, known in the F3 world as a Coupon. While one partner was weight lifting, the other partner was holding plank. When partner 1 finished with the coupons, the partners swapped roles. This continued on continuously without rest for a total of 10 minutes…until the bell rang.
STAGE 1:

  • Bicep Curls x 10 OYO
  • Tricep Extension x 10 OYO
  • Squats x 10 OYO
  • Rinse and Repeat all of these exercises for a total of 10 min
  • CARDIO: Suicides for 5 continuous minutes without rest

STAGE 2:

  • Shoulder Press x 10 OYO
  • Elf on the Shelf x 10 OYO
  • Merkins x 10 OYO
  • Rinse and Repeat all of these exercises for a total of 10 min
  • CARDIO: Indian Runs for 5 continuous minutes without rest

STAGE 3:

  • Bench Press x 10 OYO
  • Bent-over Row x 10 OYO
  • Lawn Mowers x 10 OYO
  • Rinse and Repeat all of these exercises for a total of 10 min
  • CARDIO: Mt. Fuka-Me Hill Climbs for 5 continuous minutes without rest

Moleskin

11/11/17 marks the 98th anniversary of Armistice Day, now Veteran’s Day, and we like our totals here in F3. Here are some totals for us to ponder.

  • 16.1 Million served in at least one war
  • 16 Million served in the first two World Wars
  • 14.5 Million Served in Korea, Vietnam, and Persian Gulf
  • 6 Million Veterans served during Peacetime
  • 558,000 World War II Veterns still living

All this adds up to ONE. One country to celebrate Freedom. One regular person making a choice to defend someone they may or may not know. One true, living God granting us the grace to have all of this! Thank a Veteran and God today for what you are blessed with.

News

  • 11/18/17 – Grow Ruck, Grow School, and 0700 Beatdown @ The Dreadmill led by the founders of F3, Dredd and OBT

Upcoming Qs

  • 11/14/17 – Workout @ Hill City led by Delta
  • 11/15/17 – Workout @ The Griff led by Ohms
  • 11/16/17 – Workout @ Hill City led by Angus
Posted on

Driveway to the Dufresne

DufresneQIC: Ohms
Date: 10/28/2017
PAX: Mudslide, Pumpkin, Mr. Clean, Snowflake
AO: The Landfill (White Oak Park)

Conditions: 40 deg. F, cold winds, rainy, still excellent weather for a beatdown
When 0530 arrived, YHC wanted to immediately get the blood flowing so we took a long mosey to South Gate at the bottom of the park via the downhill Driveway. When all PAX arrived at the bottom, the disclaimer was given swiftly and to the point and the warmup began! Note: “What goes down…must come up” – F3 Chatt –
WARM-UP:
– SSH x 25 IC
– Cotton Pickers x 15 IC
– Windmills x 15 IC
– Imperial Walkers x 15 IC
– Chinooks x 15 IC
– Arm Circles x 15 IC
– Reverse Arm Circles x 15 IC
– Shoulder Press x 15 IC
– Moroccan Nightclub x 15 IC
– SSH x 25 IC
THE THANG:
Circuit #1: The Driveway
Now that we were all warm and at the bottom of the Driveway, we knew it was time to make our hike back up to the top of the mile long hill. We made our journey to the top by following the sidewalk, not the main road because the lightpoles were in the itinerary.

  • Frog Jump to the second light pole followed by Merkins x 10 OYO
  • Bernie Sanders to the next light pole followed by Squats x 10 OYO
  • Lunge to the next light pole followed by Carolina Dry Docks x 10 OYO
  • Rinse and repeat until you reach the top (40 light poles)

Due to time constraints YHC informed the PAX that however far we have made it at 7:40AM, at that point we would take the path of MOST resistance to the top where the soccer field is…needless to say we had reached the bottom of Mt. Fukame right at 7:40AM. Yep, you guessed it…time to grab a rock and make the steep trek up Mt. Fukame.
Circuit #2: The Dufresne
Once we reached the top of Mt. Fukame, it was time to put the 100 yard soccer field and our rocks to use.

  • Crawl 100 yards to the other side of the soccer field (your rock must make it to the other side as well)
  • Rinse and Repeat x 2


MOLESKIN
“Remember, hope is a good thing, maybe the best of things, and no good thing ever dies”
Big Shout Out to the few PAX that showed up this morning and making themselves better, despite the rainy cold weather!
Countorama
Nameorama
BOM
Sincerely,
OHMS

Posted on

The VanderGRIFF Voyage


QIC: Ohms
Date: 10/25/2017
PAX: Prosciutto, Early Bird, Laces Out (RESPECT), Stairmaster, Snowflake, Mr. Clean, Pumpkin
AO: The Griff (Vandergriff Park)

Conditions: 45 deg. F, with the cool weather came breaths of cold air and sweat shirts.
This is an extremely exciting week for F3 Chatt and the expansion of our group into two new AO’s (Beast Ridge and The Griff). It’s a good feeling being able to grow as a team and to have the honor to work out with some very dedicated men. I cannot express how appreciative and thankful I am for my F3 Family and the commitment that my brothers show to wake up and make it to the Gloom at 0530. This morning we had two PAX come all the way from East Ridge and another PAX come from Lookout Valley to show their support for the Inaugural Launch at Vandergriff Park. This is NOT a gym, this is NOT a workout routine…this is a lifestyle and a family! Good work BROTHERS!
WARM-UP:
– SSH x 25 IC
– Cotton Pickers x 15 IC
– Windmills x 15 IC
– Arm Circles x 15 IC
– Reverse Arm Circles x 15 IC
– Moroccan Night Club x 15 IC
– Shoulder Press x 15 IC
– Smurf Jacks x 15 IC
– SSH x 20 IC
THE THANG:
Round #1: The Track

  • Mosey along The Track around the Park (0.2 miles)
  • Take another mosey around The Track
    • At every light pole perform 10 Merkins
    • 14 light poles x 10 Merkins = 140 Merkins
  • Indian Runs 2 laps around The Track
  • Take another mosey around The Track
    • At every light Pole perform 15 LBCs
    • 14 light poles x 15 LBCs = 210 LBCs

Round #2: Mini Midoriyama

  • Mosey across the street, through the unlined parking lot, to the base of The Hill
  • Hill Circuit:
    • PAX #1 – perform Carolina Dry Docks
    • PAX #2 – Run up and down The Hill
    • Rinse and Repeat until a total of 100 reps have been completed
  • Mosey back through the unlined parking lot, across the street, back to Vandergriff

Round #3: Coupon Suicides

  • Perform Bicep Curls x 10 and Shoulder Press x 10 (with coupon)
  • Sprint 5 yards and back
  • Perform Bicep Curls x 10 and Shoulder Press x 10 (with coupon)
  • Sprint 5 yards and back, then 10 yards and back
  • Perform Bicep Curls x 10 and Shoulder Press x 10 (with coupon)
  • Sprint 5 yards and back, 10 yards and back, then 15 yards and back
  • Rinse and repeat x 5 until you reach 25 yard mark
  • Mosey to The Love Shack

TOTALS Per PAX:

  • 1.5 Miles
  • 140 Merkins
  • 210 LBCs
  • 50 Carolina Dry Docks
  • 50 Bicep Curls
  • 50 Shoulder Presses


MOLESKIN
“You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.”
Countorama
Nameorama
BOM
Sincerely,
OHMS

Posted on

Walnut Street Shakedown

QIC: Ohms
Date: 10/19/2017
PAX: Picasso, Best In Show (RESPECT), Angus, Flemish, Prosciutto
AO: Hill City (Renaissance Park)

Conditions: 48 deg. F, calm winds, clear skies, excellent weather for a beatdown
When 0530 arrived, YHC decided to take the PAX on a short lap around Mt. Midoriyama to bide some time and wait on the latecomers. When all PAX arrived, the disclaimer was given swiftly and to the point…”If you get hurt we will carry you to your car, as long as you don’t sue us, because we are not professionals.”
WARM-UP:
– SSH x 25 IC
– Arm Circles x 15 IC
– Reverse Arm Circles x 15 IC
– Shoulder Press x 15 IC
THE THANG:
Circuit #1: The Bridge

  • Mosey to the beginning of Walnut Street Bridge
  • Body Builders x 10 IC
  • Mosey to 1/4 across the Bridge
  • Merkins x 25 IC
  • LBC’s x 25 IC
  • Mosey to 1/2 across the Bridge
  • Merkins x 25 IC
  • LBC’s x 25 IC
  • Mosey to 3/4 across the Bridge
  • Merkins x 25 IC
  • LBC’s x 25 IC
  • Mosey to the end of the Bridge
  • Merkins x 25 IC
  • LBC’s x 25 IC

Circuit #2: The Stairway

  • PAX #1 – Perform Bicep Curls using Coupon
  • PAX #2 – Run down to the bottom of the stairway and High Knee back to the top of the stairs
  • Rinse & Repeat until a total of 200 Bicep Curls have been completed

Circuit #3: The Hill

  • PAX #1 – Perform Bench Press exercise using Coupon
  • PAX #2 – Run down to the bottom of the hill and sprint back to the top of the hill
  • Rinse & Repeat until a total of 200 Bench Press Reps have been completed

Circuit #4: The Bridge

  • Mosey to the beginning of Walnut Street Bridge
  • Carolina Dry Docks x 20 IC
  • LBC’s x 25 IC
  • Mosey to 1/4 across the Bridge
  • Carolina Dry Docks x 20 IC
  • LBC’s x 25 IC
  • Mosey to 1/2 across the Bridge
  • Carolina Dry Docks x 20 IC
  • LBC’s x 25 IC
  • Mosey to 3/4 across the Bridge
  • Carolina Dry Docks x 20 IC
  • LBC’s x 25 IC
  • Mosey to the end of the Bridge
  • Carolina Dry Docks x 20 IC
  • LBC’s x 25 IC
  • Mosey back to the Love Shack with a Jail Break Sprint the final 100 yards


MOLESKIN
“We are what we repeatedly do. Excellence, then, is not an act but a habit.”
Big Shout Out to the few PAX that showed up this morning and making themselves better!
Countorama
Nameorama
BOM
Sincerely,
OHMS

Posted on

Mario Grand Prix

QIC: Ohms
Date: 10/03/2017
PAX: Steam Engine, Stairmaster, Mudslide, Vila, Delta, FNG-Picasso (Chase Wright), Laces Out (RESPECT), Best In Show (RESPECT), Angus, Early Bird
AO: Hill City

Conditions: 60 deg. F, cool air, calm winds, clear skies, excellent visibility
The disclaimer was given swiftly and to the point…”If you get hurt we will carry you to your car, as long as you don’t sue us, because we are not professionals.”
WARM-UP:
– SSH x 20 IC
– Chinooks x 15 IC
– Arm Circles x 15 IC
– Reverse Arm Circles x 15 IC
– Moroccan Night Club x 15 IC
– Merkins x 15 IC
– Squats x 15 IC
– High Knees x 15 IC
– Wide High Knees x 15 IC
– Imperial Walkers x 15 IC
– LBC x 15 IC
– Burpees x 10 OYO
THE THANG:
Circuit #1 (Track 1 – Mt. Midoriyama)
Start out in front of Mt. Midoriyama
Step 1: Run a lap around Mt. Midoriyama
Step 2: Bear Crawl 30 yards
Step 3: Merkins x 10
Step 4: Bench Press x 10 (with Coupon)
Step 5: LBC x 10 (with Coupon)
Step 6: Run up and down Mt. Midoriyama
Rinse and Repeat all Steps x 4
Circuit #2 (Track 2 – Swampy Steps)
Start at the bottom of the Concrete Stairs (where the swamp thang lives)
Step 1: Box Jump to the top of the Concrete Stairway
Step 2: Run a lap around Mt. Midoriyama
Step 3: Crab Walk 30 yards
Step 4: Dips x 10
Step 5: Incline Merkins x 10
Step 6: Overhead Press x 10 (with Coupons)
Rinse and Repeat all Steps x 4
MARY
– LBC’s x 15 IC
– Freddie Mercury’s x 15 IC
– Flutter Kicks x 15 IC
 


MOLESKIN
“Today, we will feel the burn in our legs. We will fight the urge to want to quit. We will breathe heavily, and become so sore to where it hurts to walk. We will give it our all, and our everything. We will put in 110% effort and no one will stop us”
Big Shout Out to our newest F3 Chatt member Chase Wright (AKA Picasso). This man had excellent work ethic this morning and kudos to him for coming out and making himself better!
Countorama
Nameorama
BOM
Sincerely,
OHMS

Posted on

Walk in the Park

QIC: Ohms
Date: 09/26/2017
PAX: Early Bird, Rainman, Stairmaster, Prosciutto, Best In Show, Laces Out, Vila, Banjo, Flemish
AO: Hill City (Renaissance Park)

Conditions: 70 deg. F, average humidity, calm winds, clear skies, excellent visibility
The disclaimer was given swiftly and to the point…”If you get hurt we will carry you to your car, as long as you don’t sue us, because we are not professionals.”
 
WARM-UP:
– SSH x 20 IC
– Chinooks x 15 IC
– SSH x 20 IC
– Arm Circles x 15 IC
– Reverse Arm Circles x 15 IC
– SSH x 20 IC
– Moroccan Night Club x 15 IC
– SSH x 20 IC
– Shoulder Press x 15 IC
– SSH x 20 IC
– Burpees x 10 OYO
THE THANG: BOMBS
ROUND 1

– Start at the bottom of the concrete stairs (where the swamp thang lives)
– Using a partner pass coupon to partner, box jump up two stairs, take coupon from partner, partner box jumps up two stairs…continue box jumping and passing coupon until you reach the top of the stairs.
PAX #1 – Run up Mt. Midoriyama
PAX #2 – Bicep Curls (using coupon)
– When partner completes his adventure up and down Mt. Midoriyama…hand off the coupon and begin your adventure up and down Mt. Midoriyama. Continue to do this until a total of 100 Bicep Curls have been completed.
ROUND 2
– Bring coupon back to the bottom of the concrete stairs (where the swamp thang lives)
– Using a partner pass coupon to partner, box jump up two stairs, take coupon from partner, partner box jumps up two stairs…continue box jumping and passing coupon until you reach the top of the stairs.
PAX #1 – Run up Mt. Midoriyama
PAX #2 – Overhead Press (using coupon)
– When partner completes his adventure up and down Mt. Midoriyama…hand off the coupon and begin your adventure up and down Mt. Midoriyama. Continue to do this until a total of 100 Overhead Presses have been completed.
ROUND 3
PAX #1 – Run up Mt. Midoriyama
PAX #2 – Merkins
– When partner completes his adventure up and down Mt. Midoriyama…hand off the coupon and begin your adventure up and down Mt. Midoriyama. Continue to do this until a total of 100 Merkins have been completed.
ROUND 4
PAX #1 – Run up Mt. Midoriyama
PAX #2 – Bench Dips
– When partner completes his adventure up and down Mt. Midoriyama…hand off the coupon and begin your adventure up and down Mt. Midoriyama. Continue to do this until a total of 100 Bench Dips have been completed.
ROUND 5

– Bring coupon back to the bottom of the concrete stairs (where the swamp thang lives)
– Using a partner pass coupon to partner, box jump up two stairs, take coupon from partner, partner box jumps up two stairs…continue box jumping and passing coupon until you reach the top of the stairs.
PAX #1 – Squats (using coupon)
PAX #2 – Squats (without coupon)
– When both PAX complete 25 squats, pass the coupon to your partner and complete 25 more squats. Continue the squatting and passing of the coupon until a total of 150 squats have been completed.
 
 
MARY
– LBC’s x 15 IC
– Freddie Mercury’s x 15 IC
– Leg Climbers x 15 IC
– Dying Cockroaches x 15 IC
– Flutter Kicks x 15 IC
– Heel Touches x 15 IC


MOLESKIN
“Handle them carefully, because words and actions are just as powerful as BOMBS”
Countorama
Nameorama
BOM
Sincerely,
OHMS

Posted on

The Labor Day Lashing

QIC: Angus, Delta, Steam Engine, Ohms
Date: 09/04/2017
PAX: Mr. Clean, Early Bird, Mudslide, Choo-Choo, Snowflake, La-Z-Boy, Rainman, Barney Fife (Nomad)
AO: Hill City (Renaissance Park)

Conditions: 62 deg. F, average humidity, calm winds, clear skies, excellent visibility, and Fall approaching
The disclaimer was given swiftly and to the point by no other than Steam Engine…”If you get hurt we will carry you to your car, as long as you don’t sue us, because we are not professionals.”
 
WARM-UP: Body by Angus
QIC: Angus
– Burpees x 10 OYO
– SSH x 20 IC
– Finkle Swing x 20 OYO
– SSH x 20 IC
– Imperial Walkers x 20 IC
– SSH x 20 IC
– Ass Kickers x 20 IC
– SSH x 20 IC
– High Knees x 20 IC
– SSH x 20 IC
– Wide High Knees x 20 IC
– SSH x 20 IC
Mosey down to the Big Field
– Burpees x 10 OYO
– SSH x 20 IC
– Diamond Merkins (4 Count) x 15 IC
– SSH x 20 IC
– Carolina Dry Docks x 15 IC
– SSH x 20 IC
– Merkins x 15 IC
– SSH x 20 IC
– LAC (FWD & REV) x 20 IC
– Chinooks x 20 IC
– Moroccan Night Club x 20 IC
– Wide Merkins x 15 IC
 
THE THANG: The Labor Day Lashing
QIC: Delta
– Plank Jacks x 10 OYO
– Bernie Sanders 20 yards
– Lunges x 1 OYO
– Duck Walk 20 yards back to Start Point
– Plank Jacks x 9 OYO
– Bernie Sanders 20 yards
– Lunges x 2 OYO
– Duck Walk 20 yards back to Start Point
– Rinse & Repeat until you get to Plank Jack x 1 and Lunges x 10
QIC: Steam Engine
Round 1:
– Decline Merkin x 10 IC
– Step-Ups x 10 OYO
– LBC x 10 IC
Round 2:
– Incline Merkin x 10 IC
– Squat x 10 IC
– RBC x 10 IC
Round 3:
– Wide Arm Merkin x 10 IC
– Lunge x 10 IC
– Big Boy Sit-Ups x 10 IC
QIC: Ohms
– Partner Carry up Hill to the base of Mt. Midoriyama (Partner Swap halfway)
– Jog a Lap around Mt. Midoriyama
– Bear Crawl 20 yards
– Run to the Summit of Mt. Midoriyama
– Mosey back down to the Base of Mt. Midoriyama
– Merkins x 10 IC
– Rinse & Repeat x 3
 
MARY
– Leg Climbs x 10 IC (Each Leg)
– American Hammers x 15 IC
– Pickle Pounders x 15 IC
– Freddie Mercury x 15 IC
– Dying Cockroaches x 15 IC
– Flutter Kicks x 15 IC
– Hello Dolly x 15 IC


MOLESKIN
Labor Movement and the contributions that workers have made to the strength, prosperity, and well-being of their communities and their country. Today a Band of Brothers met at Hill City at 0600 to honor the hard work of these fellow countrymen. The PAX showed their work ethic and their will to get better as men through sweat and dedication by participating in an awesome beatdown. Our goal at F3 Chatt is to continue to push ourselves and grow as a group in order to better our families and community….Work Hard & Stay Strong Men!
Countorama
Nameorama
BOM
Sincerely,
OHMS
 

Posted on

MOLON LABE

QIC: Ohms
Date: 09/02/2017
PAX: Mr. Clean, Mudslide, Snowflake, Pumpkin, Sweet Tooth, White Mamba, La-Z-Boy (FNG), Swamp Thang (FNG), Hawkeye (Nomad)
AO: The Landfill (White Oak Park)

Conditions: 64 deg. F, average humidity, calm winds, cloudy skies, and a great day for a Beatdown.
The disclaimer was given quickly and efficiently…today we had a Nomad and two FNG’s (one being YHC’s Father-In-Law).
Today we built a Wall around The Landfill…not a Wall made of stone, but a Wall made of Men, a Wall made of a Band of Brothers dedicated to battle together and to make each other stronger. There are no boundaries for F3 Chatt, for our boundaries reach as far as our determination and our will to fight.
THIS. IS. F3 CHATT.
 
WARMUP:
– Stretch-O-Rama
– SSH x 20 IC
– Squats x 20 IC
– SSH x 20 IC
– LAC x 10 IC (FWD & REV)
– Moroccan Night Clubs x 15 IC
– Shoulder Press x 15 IC
– 300 meter Mosey around Field
 
THE THANG:
M ⇒Merkins x 30 OYO
O ⇒ Overhead Press (w/ Coupons) x 30 OYO
L ⇒ Lunges (w/ Coupons) – 30 yards / Sprint back to Start Point
O ⇒ Ollie Norths (Partner Carry) – 30 yards / Swap Partners back to Start Point
N ⇒ Nuthin’ but Cardio – 300 meter Mosey around Field
L ⇒ Lunges (w/ Coupons) – 30 yards / Sprint back to Start Point
A ⇒ Aiken Legs (Squats, Jump Squats, Smurf Jacks, Split Jacks) x 15 OYO
B ⇒ Bear Crawl – 30 yards / Sprint back to Start Point
E ⇒ Elf on the Shelf (w/ Coupons) x 30 OYO
*** Additional Burpees x 10 OYO
Rinse & Repeat x 2
 
MARY:
M ⇒Monkey Crunches x 15 IC
O ⇒ Outlaws x 15 IC
L ⇒ LBC x 15 IC
O ⇒ Outlaws x 15 IC
N ⇒ Never Cross Dolly x 15 IC
L ⇒ LBC x 15 IC
A ⇒ American Hammer x 15 IC
B ⇒ Box Cutters x 15 IC
E ⇒ E2K x 15 IC

MOLESKIN:
“Molon Labe” – Greek for “Come and Take Them” – an expression of defiance dating back to the Battle of Thermopylae during the second Persian invasion of Greece and its vastly outnumbered army of King Leonidas of Sparta.
This saying is typically used in today’s world by gun owners and defenders of the Second Amendment. But today it is referencing you as a man and your faith. If you want things to be as they should be with God, your family, and yourself, then you’re going to have to figure out a way to make that happen and it’s going to take a lot of hard work and determination.
Your character, your marriage, your family, your faith, and all of the things that are important to you, they don’t come easy. They’re hard and they’re under constant attack from people along with other things (sin, lack of motivation, lack of desire) that want to bring you down. But if you work hard to achieve these things then you shouldn’t be willing to put up a white flag and just give them away.
You shouldn’t be willing to lay down and give up on your marriage. You shouldn’t lay down your faith just because it’s easier or because you have the feeling of less criticism. You should be willing to fight for the important things in your life!
 
Count-O-Rama
Name-O-Rama
BOM
 
Welcome FNG’S 
La-Z-Boy & Swamp Thang – Great hustle this morning Men. We appreciate you making the commitment to come out and help each one of us get better. Looking forward to seeing y’all again.

Posted on

The Murph Grand-Prix

When: 08/01/17
Where: Hill City
QIC: Ohms
The PAX: Prosciutto, Rainman, Angus, Mr. Clean, Banjo, Mudslide, Delta, Laces Out

Conditions: Clear Skies, 85 def F
Excellent turnout this AM at 0530. YHC woke up feeling great this morning…had a great night’s sleep with no morning drowsiness present. Started his morning off with a banana and a short drive to Hill City to get the day started off in good way through a good Old Fashioned Beatdown. Upon arrival, the PAX had shown up early and were waiting under the Love Shack prepared for some morning fun. The shovel flag was planted, the disclaimer was given, and the workout began.
WARMUP
YHC wanted to spread out the Leadership Roll so I let everyone have a little bit of the Q action. We went around the circle letting each PAX come up with an exercise.
– SSH x 10 IC (Ohms)
– Imperial Walkers x 10 IC (Banjo)
– Slow Merkins x 10 IC (Prosciutto)
– Squat x 10 IC (Rainman)
– Plank Jacks x 10 IC (Mudslide)
– Ass Kickers x 10 IC (Mr. Clean)
– High Knees x 10 IC (Angus)
– Mountain Climbers x 10 IC (Delta)
– SSH x 20 IC (Laces Out)
THE THANG
Circuit #1 (Round 1 – Mt. Midoriyama Grand Prix)
Start out in front of Mt. Midoriyama
Step 1: Run a lap around Mt. Midoriyama (0.2 miles)
Step 2: Bear Crawl 15 yards
Step 3: Lunge 15 Yards
Step 4: Run to the top of Mt. Midoriyama and then back to bottom
Step 5: Perform 25 Merkins
Rinse and Repeat all Steps x 4
Circuit #2 (Round 2 – The Stairway to Heaven Grand Prix)
Start out in front of Concrete Stairway (Where the Swamp Thing lives)
Step 1: Run a lap around Mt. Midoriyama (0.2 miles)
Step 2: Duck Walk 15 yards
Step 3: Karaoke 15 Yards
Step 4: Run to the bottom of the stairway and then box jump up to the top
Step 5: Perform 50 Dips
Rinse and Repeat all Steps x 4
MARY
YHC decided to continue with the spreading out of the Leadership Roll so we went around the circle letting each PAX come up with an ab exercise.
– LBC x 10 IC (Ohms)
– Hello Dolly x 10 IC (Banjo)
– American Hammers x 10 IC (Laces Out)
– WWII Sit-Ups x 10 OYO (Rainman)
– Rosalita x 10 IC (Mudslide)
– Freddie Mercury x 10 IC (Mr. Clean)
– Crunchy Frog x 10 IC (Angus)
– Pickle Pounders x 10 IC (Delta)
– Point & Hold (Prosciutto)
COT – Count-Off, Name-O-Rama, Shout-Outs, Prayer Requests
QUOTE – “Leaders aren’t born they are made. And they are made just like anything else, through hard work. And that’s the price we’ll have to pay to achieve that goal, or any goal.“ – Vince Lombardi –