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Pairs of Pain

QIC:  Oil Can

Date: 07/16/2020

PAX: Recycle, Hambone, Burrito, Laces Out, Jenny Craig, Pediasure, The Count, Mugshot, Holy Kiss, Red Raider, Pound Dog, Natty Light, Afterbirth, Whittler, Gusher

AO: Smackdown

Conditions

Another warm summer morning. Humidity not quite as noticeable as other days.

COP

Slow mosey lap around the track
High Knees, Butt Kickers & Sweeping the Ground for about 40 yards each
Circle up for some silent 21 SSHs. One member of the PAX was out of time so we all did a 5 burpee penalty before getting things right the second time around.

The Thang

PAX splits into pairs
Partner A – 20 Monkey Humpers, 20 Overhead Presses (w/coupon), 20 V-Ups, 20 Lunges (w/coupon) & 20 Shoulder taps – mosey to the other side of the field & back
Partner B – Choice of merkins, curls or squats until Partner A is done
Switch roles, then rinse & repeat until everyone has done three reps. PAX pick up the 6 until all are done.

Short mosey over to the bleachers & stay in same pairs.
Partner A – 10 Incline Merkins, 10 Box Jumps, 10 Atomic Merkins, 10 Decline Merkins, 10 Squats – mosey to top of bleachers & back.
Partner B – Choice of dips, LBCs or bent over rows until Partner A is done.
Switch roles, then rinse & repeat until everyone has done two reps. PAX again pick up the 6 until all are done.

Circle up on the football field for a quick alphabet. Remain in circle, hold plank then work around the circle with everyone doing 3 merkins. Complete a full round of the PAX, then continue to hold plank & do 3 atomic merkins.

COT

Watched a video the other day of an Australian Football broadcaster opening up about a complication that his daughter had soon after being born. The video was called The Last Time I Cried and it really hit home with me about how men are often expected to be the rock or less emotional member of a relationship.

So many times you’ll see a wife or partner as the more openly emotional member of the relationship, and in those times the man has to comfort his wife/partner and doesn’t have the opportunity to outwardly express his own emotions.

I encouraged the PAX to reflect on the last time they cried or felt overwhelmed with emotion, and to talk about that moment with someone they feel comfortable with.

Moleskin

Lack of mumble chatter from the one & only Burrito was surprising. Perhaps his day as Q at Lion’s Den yesterday has worn him out?

News

2.0 Day coming up at Landfill & the Battery on July 25.

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    Hey Mate! Where’s the Drive-Thru

    QIC:  Mr. Clean/Oil Can

    Date: 07/13/2020

    PAX: Band Camp, Big Al, Coldplay, Cleaver, Footloose, Gretel, Hasbro, Hotwheels, Magnum, Milkman, Ollie, Padre, Postman, Roomba, Slois Lane, U-Turn

    AO: Shot House

    Conditions

    Thick. This was mentioned at least 12 times.

    COP

    Willie Mays Hays x10 IC

    Forward Fold x10 IC

    Big Arm Circles/Reverse x10 IC

    Windmills x10 IC

    Merkins x10 IC

    The Thang

    This was a Co-Q several months in the making. It finally came to fruition! The American & Aussie Posse. Oil Can took the COP and the following potion of The Thang


    Mosey Through the Drive-Thru
    13 Burpees

    50 American Hammers

    50 Lazy Side Hops

    13 Nature Destroying Dive Bombers

    Mosey through the Drive-Thru (Lap) — Pax completed 3 rounds. Q passed to Mr. Clean

    Take Your Koala Bear to Work Day

    Pax Moseyed the straight. Koala Bear Crawled the Curve. Moseyed the Straight. Rode their Kangaroo in the next curve.

    Every Aussie Surfs

    Same as above but surfed (shuffled) the curves.

    Each lap the pax completed an exercise at each turn: 1. 25 Crocodile Chomps, 2. 25 Squats, 3. 25 Flutter Kicks, 4. 25 Plank Jacks

    COT

    One might notice this workout was themed based upon stereotypes from the countries represented.

    YHC began with a word about stature. Compared to YHC, Oil Can is small in stature. Compared to some of the Huey HIM, YHC is small in stature. Ironically, during the workout, someone pointed the ease in which Oil Can completed reps due to his “130 pound frame”.

    Perspective is an amazing thing. Today’s exercise numbers and exercises were chosen to honor Oil Can. He’s 25 (almost) and those were some of his favorites. Additionally, he comes from Melbourne. This is a city often underestimated for its cultural significance to Australia, ironic again, considering its the second most populous city. Again, perspective.

    While small in stature, Oil Can’s impact is NOT small in stature. He is a true HIM for our community.

    Shouldn’t we all take a lesson from this? A young man, from a foreign land, came here, now is a part of F3. Takes a lot of courage, Grace, and being intentional for him to do what he does.

    Can’t we also be graceful? Courageous enough to to be compassionate while holding strong to our sense honor?

    Moleskin

    Is Hixson’s mascot a dawg or something — nothing else said mattered after that statement.

    News

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      Burpees under the Bridge

      QIC:  Oil Can

      Date: 05/28/2020

      PAX: Goose, Skitch, Candu, Hobo, Doodles, Rodeo, CoverUp, Back Pew

      AO: Hill City

      Conditions

      Weather turned out to be quite nice despite the forecast for heavy showers & possible thunderstorms hours earlier. Temperature was cool, not much of a breeze. Slight mist over the grass around Coolidge Park.

      COP

      15 SSHs, 10 Windmills, 10 Willie Mays Hays, 10 Forward Folds, 10 Little Baby Arm Circles (Forward & Reverse) – All IC

      The Thang

      Mosey to underneath the Market St Bridge
      10 Stations set up and PAX worked through each
      50x Plank Jacks
      50x Overhead Presses
      50x LBCs
      50x Side Squats (add a little skip in between each for some extra cardio)
      50x Flutter Kicks
      50x Lunges
      50x Crab Cakes
      50x Mountain Climbers
      25x 4-Count Wall Sit
      50x Hello Dollies

      After completing 5 exercises, complete a short mosey of ~20 yards each way. Start next exercise. As a car would pass by us, Q told PAX to stop the exercise they were doing & complete 10 burpees. This served as a distraction for PAX.

      Continue rotating through stations until Q called stop; Mosey back to parking lot. With one minute until time, PAX did 15 SSHs IC to finish off.

      COT

      Q spoke about the ‘curveball’ that had been thrown at us by the Coronavirus. Encouraged PAX to tackle each obstacle in their life head-on and appreciate the good things they have going for them. Often these curveballs can be a blessing in disguise, so take the opportunity to learn from them.

      Moleskin

      Credit to Hobo who woke up late but still turned up and worked his butt off for 2/3 of the beatdown.

      News

      With the Murph in the rearview mirror, there’s nothing new to report.

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        Names of Pain

        QIC:  Oil Can

        Date: 05/27/2020

        PAX: Moneyball, Blindside, Burrito, Skitch, Friar Tuck, Payload, Footloose, Sherlock, Chum, Rodeo, NordicTrack, FNG-Blue, Snow Cream, Recycle, Hambone, Band Camp, The Count (Respect x2), Mr. Met, Dundee

        AO: Lion’s Den

        Conditions

        Cool, mid 60s, beautiful sound of chirping birds nearby to bring in the day.

        COP

        The Chief Warmup!
        Plant left foot on the ground and keep right foot off the ground
        Raise right leg up to 90 degree angle, lower back down – rinse & repeat 7 times
        Bring right leg out front to 45 degree angle, back to start – rinse & repeat 7 times
        Bring right leg out to side at 45 degree angle, back to start – rinse & repeat 7 times
        Bring right leg back to 45 degree angle, back to start – rinse & repeat 7 times
        Switch legs & repeat

        The Thang

        Did a lap around the parking lot; in each corner, PAX did 25x Flutter Kicks, Incline Merkins, Monkey Humpers & Imperial Walkers OYO. Moseyed along length of the parking lot, did lunges across short ends.

        PAX then circled up for a bit of Name-O-Rama, but with a twist. Q presented an alphabet with exercises associated with each letter. One member of the PAX took charge as Q and called cadence for letters of their name. Sadly, PAX only got through a few names. FNG was the best as everyone enjoyed their burpees!

        ALL EXERCISES x20 COUNT IC UNLESS STATED

        APICKLE POINTERS – SCNWIDE MERKINS – SC
        BSSHs x30OPICKLE POUNDERS – SC
        CMERKINS – SCPSQUAT JUMPS – SC
        DARM CIRCLES x10 FWD/BACKQQ’S CHOICE
        ELBCs – SCRSSHs
        FBURPEESSLUNGES
        GOVERHEAD PRESSESTSEAL CLAPS x30
        HMONKEY HUMPERSUFLUTTER KICKS
        IFREDDIE MERCURIESVV-UPS
        JSQUATSWSQUATS x30
        KMOUNTAIN CLIMBERSXOVERHEAD PRESSES
        LSHOULDER TAPSYARM CIRCLES x10 FWD/BACK
        MMERKINS – SCZMONKEY HUMPERS

        COT

        Spoke about the Murph that Q and several members of our PAX completed on Monday. Q had gone into the event wondering how he would fare physically, worrying about the 100 burpees & 200 merkins. Instead, he came out of it grateful to be part of the F3 Chattanooga community. The camaraderie is something that often goes unspoken about, however to this Q it is the lifeblood of F3.

        It was wonderful to see so many men supporting one another, and many men going back for their fellow PAX during the Murph even having completed it themselves. Q encouraged the PAX of Lion’s Den to continue supporting one another through each workout and outside of the F3 setting as well.

        Moleskin

        When the Q arrived, all the lights around the parking lot were off. That made Q a little nervous with the main part of the workout relying upon information on a sheet of paper that PAX needed to read. Thankfully the lights automatically turned on just a few minutes before the start of the workout.

        News

        Support other AOs – three great options on Thursday with Hill City (where Oil Can will once again be on Q), Smackdown, the Battery & the Huey.

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          The 1000 Reps of The Reformation

          QIC:  Oil Can

          Date: 05/23/2020

          PAX: Burrito, Recycle, Afterbirth, Hambone, Snow Cream, Mr. Met, Prosciutto, Dundee, Gusher, Geek Squad

          AO: The Reformation

          Conditions

          Slightly overcast morning but pretty cool. Damp ground after some rain the previous night.

          COP

          10 Forward Fold, 12 Willie Mays Hays, 10 Windmills, 10 Little Baby Arm Circles & Reverse, 10 Rocking Night Club & 10 Cherry Pickers – all IC

          The Thang

          Exercises were spread around the parking lot & PAX worked around the circle
          50 Plank Jacks
          50 Overhead Presses
          50 LBCs
          50 Side Squats (add a little skip in between each for some extra cardio)
          50 Flutter Kicks
          54 SSHs
          48 Lunges
          48 Crab Cakes
          50 Mountain Climbers
          50 Pickle Pointers

          Short mosey of ~10 yards to church door & back after completing sets of five exercises. Two full laps of the parking lot completed for 1000 total reps. Pax did Mary until six was in.

          Mosey lap around the church parking lot for a short rest, then straight into Wheel of Merkin – 15 single-count Decline Merkins, rotate 90 degrees to have one hand & one foot on curb, then 15 additional single-count merkins, rotate 90 degrees for 15 Incline Merkins, then rotate 90 degrees once again and do 15 merkins to complete the rotation.

          11’s of Squats & LBCs to finish off.

          COT

          Spoke about how much it’s ingrained into the American culture to respect those men & women who serve our nation in the military. Many men & women are scattered across the country and even more across the world this Memorial Day weekend, away from their families. These soldiers are defending our nation, but are unable to help loved ones who may be struggling with COVID-19, the Easter Sunday tornadoes or other occurrences in their lives. Important to thank those active & retired military for their service.

          Moleskin

          Before doing the Name-O-Rama, Burrito suggested that everyone do it in an Australian accent. PAX’s “Australian” accents turned out to sound more British than Australian.

          News

          ‘The Burph’ convergence coming up on Monday, 0700 at the Chickamauga Dam day use area.

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            Doin’ It Tough at Hill City

            QIC:  Oil Can (VQ!)

            Date: 03/19/2020

            PAX: Uncle Fester, Hobo, The Count (respect x2), Free Candy, Sunshine, Iron Butt (respect x2), Goose, Blindside, Hansen, Moneyball, Stroker, Kowbell, Tinkle, Back Pew, Ringwald, Skitch, Teflon

            AO: Hill City

            Conditions

            Ideal. 60 degrees with a few clouds overhead.

            COP

            20 SSH IC; 10 Forward Fold IC; 10 Little Baby Arm Circles IC forward & reverse; 10 Willie Mays Hays IC; 10 3rd Grade Exercises IC
            Mosey to start of Walnut St bridge; 10 burpees OYO

            The Thang

            Split into two groups & set out two cones; second is about 1/4 way along the bridge, first is ~15 feet closer

            Modified version of Indian file. Everyone lines up and holds Al Gore. Person from the back jailbreaks to front, then shouts down for everyone to do a squat. Upon hearing down, person from the back jailbreaks to front. Continue to far cone, mosey back to end of bridge.

            Keep split into two groups.
            Group 1: Jailbreak to 1st cone, mosey back
            Group 2: Incline Merkins
            Everyone continues exercise until six is in, Groups rotate

            Group 1: Jailbreak to 1st cone, mosey back, jailbreak to 2nd cone, mosey back
            Group 2: LBCs
            Everyone continues exercise until six is in, rotate

            Group 1: Jailbreak to 2nd cone, mosey back
            Group 2: Decline Merkins
            Everyone continues exercise until six is in, rotate

            All mosey to 2nd cone & back to end of bridge

            Group 1: Mosey to 1st cone, jailbreak to 2nd, mosey back
            Group 2: Flutter Kicks
            Everyone continues exercise until six is in, rotate

            Group 1: Jailbreak to 1st cone, lunges to second, mosey back
            Group 2: Dips
            Everyone continues exercise until six is in, rotate

            All mosey to 2nd cone & back to end of bridge

            Group 1: Jailbreak to 1st cone, bear crawl to 2nd, mosey back
            Group 2: Merkins
            Everyone continues exercise until six is in, rotate

            Group 1: Jailbreak to 1st cone, crab walk to 2nd, crab walk back to 1st, mosey back
            Group 2: Hold Plank
            Everyone continues exercise until six is in, rotate

            10 Burpees, 10 LBCs, 10 squats OYO, recover. All do lunges to 1st cone, mosey back to parking lot.

            Finish the workout off with some mary’s.
            10 dive bombers OYO, 10 American Hammers IC, 10 Flutter Kicks IC, 15 Pickle Pounders IC.

            COT

            Spoke about those who are doing it tough in the world right now, not just because of COVID-19 but from a physical, mental, emotional or spiritual challenge. Encouraged PAX to check in with someone, ask them ‘are you ok?’ and get closer to people at a time when we are all being told to distance ourselves. Wanted to acknowledge that many were already dealing with personal issues before the outbreak of COVID-19.

            Moleskin

            Q learned that ‘doing it tough’ (translation: to be struggling) is not a term used in this part of the world.
            The smell of freshly baked donuts from across the street at Julie Darling was very real.

            News

            F3 suspended temporarily. Maintain distance between one another & stay updated via Times Free Press (free coverage of all COVID-19 news), CDC and the WHO.

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