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Slow down Saturday

It’s always nice when the gates of the AO are open when you arrive.  It’s even nicer when they’re open by the time indicated on the sign on the gate leading into the park.  Neither happened this morning, so YHC ordered a very early omaha and we parked all cars outside of the gate and it was a footrace to the top so that we could get started.  As YHC was delivering the disclaimer and purpose of the F3 mission to the two FNG’s, the police officer who opened the gates was listening in to hear about it.  YHC didn’t think to EH the man at the time, but looking back, that opportunity won’t slip away again… no Sad clown is safe at this point!!!!
Welcomed two new PAX this morning and took it nice and easy so we could explain all the fundamentals and pillars of F3. We really liked these FNG’s and hope they continue to pass the word along as we gradually plant the F3 mission in Chattanooga.
The Scene: Upper 40’s, clear and calm
Warm-up & Disclaimer

  • Toe touches
  • Loose hangs
  • Baseball Stretch
  • Quad Stretch
  • Chest Stretch
  • Tricep Stretch
  • Prisoner squats x 12 IC
  • High knees x 12 IC
  • IW x 12 IC
  • Hillbillies x 12 IC
  • SSH x 12 IC
  • Arm raises x 12 IC
  • LAC (f/b) x 12 IC
  • Should press x 12 OYO
  • MNC x 12 IC
  • Hold merkins x 10 single-count

Mosey to bottom of hill and start light pole BLIMPS:

  • Burpees x 10 -Bear crawl to next light pole
  • Lunges x 15 – Bear crawl to next light pole
  • Imperial Walker x 20 – Bear crawl to next light pole
  • Merkins x 25 – Bear crawl to next light pole
  • Plank & point x 30 – Bear crawl to next light pole
  • Squats x 35

Mosey to pavilion for 3 rounds of box jumps & dips:

  • Round 1 – Box Jumps x 10, Dips x 10
  • Round 2 – Box Jumps x 15, Dips x 15
  • Round 3 – Box Jumps x 20, Dips x 20

Mosey to rock pile for a little rock round robin:
Round 1:

  • ½ way curls from bottom x 5 oyo
  • ½ way curls from top x 5 oyo
  • full curls x 5
  • overhead press with rock x 5
  • skull crushers x 5

Trade with PAX directly across from you
Round 2:

  • ½ way curls from bottom x 10 oyo
  • ½ way curls from top x 10 oyo
  • full curls x 10
  • overhead press with rock x 10
  • skull crushers x 10

Move counter-clockwise two spaces
Round 3:

  • ½ way curls from bottom x 15 oyo
  • ½ way curls from top x 15 oyo
  • full curls x 15 oyo
  • overhead press with rock x 15
  • skull crushers x 15

 
6MOM
COT

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Harry and Lloyd’s Adventure

YHC didn’t know if he’d have to go at it alone today and brave the low-temps and overnight hard freeze, but alas, Angus pulls into the parking lot to support the F3 mission and the cause.
The Scene: Beautiful, clear and crazy cold (25 degrees)
Given the temps, waiting around or any general mumble chatter was veto’d.  5:30am sharp was go-time, so we hit a warm-up lap from the “Love Shack” to Coolidge and the mumblechatter included some choice quotes from Dumb & Dumber:
 

Harry:You had, an extra pair of gloves this entire time?
Lloyd:(As if it is a dumb question) Yeah…we’re in the Rockies.
yeah were in the rockies gif Imgur jim carrey dumb and dumber

Started the warm-up routine under the Market St bridge:
– SSH x 15 IC
– Merkins x 10 IC
– Little Arm Circles x 15 forward/backward
– Hillbillies x 9 IC
64 total reps for the start of march madness…
mosey along the river under market street bridge to the first bench for the start of an abbreviated version of the ROT.
At each bench perform the following, without stopping, until completion:
Burpees x 10
Step-ups x 10 (Right leg)
Squats x 15
Step-ups x 10 (Left leg)
Merkins x 20
After 6 or 7 (or was it 8?) installments, we mosey’d back to the Love Shack for some ALARM’s; for background info – [http://f3nation.com/2017/01/28/r-as-in-arms/]
YHC slept through the Tuesday alarm, so you know what that means?!??!?! Two rounds of ALARM’s were performed [A-L-A-R-M (Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise)]
ALARM 1
– Shoulder Taps x 15 IC
– Squat Jumps x 15 (single count)
– Peter Parkers x 15 IC
– Monkey Humpers x 10 IC
– Makhtar N’Diayes x 15 IC
ALARM 2:
– CDD x 10 IC
– Single leg squats x 10/leg
– Crunch frog x 12 OYO
– Shoulder Press x 20 OYO
– Mike Tyson’s x 10
6MOM:
– Leg Lifts x 20 IC
– Hello Dolly x 15 IC
– Heel taps x 12 IC
– Speed LBCs x 25 IC
– The Ever-Mercurial Fred’s x 12 IC
COT
Prayers for the end and the beginning of life.  Angus’ travels and to celebrate the birth of a friend’s child.  Prosciutto’s Aunt-in-Law’s father’s passing.
-Prosciutto

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Nomad Whisperer

I felt like the ‘Nomad whisperer’ this morning. We originally expected just one Nomad (Squiggy), but lo and behold, 2 more attended the Tuesday beatdown. Every time I turned around, a nomad came out of the woodwork. Welcome and thank you for attending! It was a pleasure to get better with you three men! Clearly your AO’s are doing their job as you guys crushed everything we threw at you. T-claps for all.
The Scene: overcast with a few pending light showers, perfect temps (mid-upper 50’s); short sleeves or bust!
With 6 PAX in tow, we commenced the warm-up lap down to the riviera with some karaoke and then back across the swamp bridge, crossing over swamp thing, and collecting a rock for some coupon work.
Disclaimer delivered, warm up routine (almost forgot!):
– SSH x 15 IC
– IW x 15 IC
– High Knees x 10 IC
– Wide High Knees x 10 IC
– Hillbillies x 12 IC
For the 7th day of the month, we did 7’s on the lower hill, leading up to Mt. Madoriyama:
Complete 7 merkin claps (MCs) in total in a round trip up and down the hill.
1 MC (bottom) then bear crawl up to top of the hill and complete 6 MC’s; RUN down to starting point at the bottom and complete 2 MC’s and back up to top for 5 MC’s… Finish when you’ve completed 6 MC’s at your starting point.
Grab aforementioned rock “coupon”, circle up, and complete the following 3 rounds:
R1:
– 5 lower curls
– 5 upper curls
– 10 full curls
R2:
move to rock directly across from you
– 10 lower curls
– 10 upper curls
– 10 full curls
R3:
move to rock to your right, and
– 15 lower curls
– 15 upper curls
– 10 full curls
Move to pavillion for 3 rounds of:
– 5 Balls-To-The-Wall (BTTW)
– 10 bench pull-ups
– 15 bench dips
– 20 calves
Complete Lt Dan Taylor’s *until complete
1:4 ration of squat:lunge jumps. Again, 7th day of the month felt right, so we completed 7 reps.
* Solicited Squiggy’s 10 count at rep 5 to help the PAX finish strong
Mosey to Coolidge park to get a nice view of the riverfront while completing the next 10 mins of mary
Mary:
10 x Bay City Scissors (IC – 8 count)
10 x Jackknifes (OYO)
12 x Rosalita’s IC
10 x Freddie Mercuries IC
10 x American Hammer IC
10 x Hollywoods IC
Count-o-rama
Name-o-rama
COT
BOM:
1) Prayers and hope to support Angus’ cousin
2) Gus’ incredible story about a runner in this past weekends’ marathon left us in awe. Also, prayers for a friend in Chattanooga who is battling every day, given his window of time left in a recent prognosis; despite that, he’s still in a position of influence in his organization and is making the most of each day.
– Prosciutto

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Non-Fat Tuesday

The Scene: a bit gloomy/overcast with a few pending light showers, perfect temps (upper 40’s, low 50’s) as YHC cannot recall breaking a heavy sweat; great pre-Q discussion with FNG to help orient him to the program and learn more about our new brother!
Warm-up & disclaimer issued for FNG; extra emphasis on go at your own rate and modify where necessary (I think YHC mentioned it twice).
Warm-up lap around Mt Madoriyama & Agrokrag
SSH x 28
IW x 15
SSH x 20
30 second high-plank, 15 second side plank, 15 second other side
Slow-Tempo Merkins x 12
The Thang
Light Pole BLIMPS: (Lunge walk to each pole)
LP1 – 5 Burpees
LP2 – 10 Lunges to next pole
LP3 – 15 Iron Crosses
LP4 – 20 Merkins
LP5 – 25 Plank Jax
LP6 – 30 Squats
Mosey to Mt Madoriyama for a partner Dora
Pair off and complete the following without rest:
– 100 Carolina Dry Docks
– 200 Merkins, and
– 300 Flutter Kicks
PAX 1 completes exercises above (AMRAP) while partner PAX scales backwards up Mt Madoriyama and runs back down to relieve partner
With 11 minutes remaining, YHC had to go off script and issue an additional set of arm exercises:
10 decline merkins (De-Clerkins) on the hill
10 incline merkins ((In-Clerkins) on the hill
10 bench dips
Mosey to the “Love Shack” for the Mary:
LBC – 15 oyo
Rosalita – 15 oyo
BBSU – 15 oyo
Leg Lifts – 12 oyo
Crunchy Frog – 10 oyo
High Plank – 30 secs
Moon Gods x 2 reps – 5 oyo / leg
Parker Peters – 12 oyo
Pickle Pounders – 30 secs
Count-o-rama
Name-o-rama
COT –
1) Delta Deuce discussed how the men in F3 can support the local community and offer our time to kids in a nearby urban development to grow up with a presence of positive male role model through various sporting events/activities. he and his church have already begun this initiative and appears to be off to a great start! Looking to F3 to help support his church’s effort and that community further
2) Angus’ BIL as he undertakes a supporting role in the program that has helped him in his rehabilitation
-Prosciutto

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Round Robin

The Scene: Thick overcast, mid-40’s and a light drizzle fo shizzle
Dynamic Stretch Routine and then quick lap around the parking lot, as Burner anticipated a few possible stragglers; no dice…
Warmup: 15 SSH (IC), 15 IW (IC), 15 High Knees (IC), 15 Wide Knees (IC), 10 Good Morning Abby with Squat Jump, 15 BAC (Fwd/Bkwd; IC), 15 Moroccan Nite Club
3 Rounds of exercise packs are each completed twice for 6 total
Round 1 & Round 2:
* Squat Jump x 10 OYO
– Merkins AMRAP (60 Seconds)
– Lunge AMRAP (60 Seconds)
– Jack Knife AMRAP (60 Seconds)
– SSH AMRAP (60 Seconds)
Mosey to tennis courts
Round 3 & Round 4:
* Split Squat Jump x 10 OYO
– Merkin with Arm Raise AMRAP (60 Seconds)
– Side Lunge AMRAP (60 Seconds)
– Hillbillies AMRAP (60 Seconds)
– High Knees AMRAP (60 Seconds)
Mosey back to shovel flag and circle-up under pavillion as the rain started to commence ever so slightly.
Round 5 & Round 6:
* Tuck Jump x 10 OYO
– Spider Man Merkin AMRAP (60 Seconds)
– Rotational Lunge AMRAP (60 Seconds)
– Standing Leg Raise AMRAP (60 Seconds)
– Burpees AMRAP (30 Seconds)
Finished with Squats for remaining one minute
– Count-o-rama
– Name-o-rama
COT – Discussion about friendships and Gus’ random act of kindness earlier this week to help me out; perfectly illustrating what F2 really means. I’m ever so grateful for this group and for the impact that F3 has had on me. I can’t wait to be in Gus’ shoes for someone else to cement the purpose of devoting our time and effort in becoming and developing HIM’s
BOM

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Stop! “Ham”mer Time

Warmup
SSH, BAC for Babe Ruth’s bday (2/6/1895), Mountain Climbers, and Squats, all 20x IC.
Each PAX grab a coupon and mosey to the unforgiving hill
5x up and down – 5 clap merkins at the bottom
– Curls with coupon x 20
– Bent over rows with coupon x 20
– Squats with coupon x 20
Repeat the hill routine with clap merkins at bottom
back to coupon:
– Lion kings x 20
– Curls x 20
– Straight arm lift over head x 10
Circle up, hold Coupons out from our chest or does 45 degree press-ups while one PAX runs Mt Midoriyama – around the track to the top and then straight down.
Mosey down to the swamp
– Step-ups x 10/leg
– Box jumps x 15 to the top of the steps
– Lunge x 15/leg
– Squats x 15
– Calf-raises x 20
Mosey to pavillion for ab-o-rama
– Dying cockroach x 20 IC
– LBC x 20 IC
– V-sits x ??
– Hollywood Poses x 10 IC
– Count-o-rama
– Name-o-rama
BOM
Angus’ M, Gus’ travel, Double Deuce’s daughter

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“R” as in Arms

Disclaimer and Warmup:
Warm up lap around the parking lot with some dynamic stretching – Tip Toe, Heel Walk, Alternate Leg & Arm kick, Side-step hip flex squats
– Double Merkin Burpees x 10 (single count)
– IW x 15 IC
– Prisoner Squats x15 IC
** Enter Burner & FNG, fashionably late. Disclaimer was abbreviated and provided once more
– Hillbillies x 15 IC
– High Knees x 15 IC
– Butt Kickers x 15 IC
– Good Morning Abby x 10 (single count); these were well-liked!
The Thang:
Worked through a new acronym to the Chattanooga PAX. Homegrown here at the Dreadmill on account of YHC missing his 4 alarms for the scheduled Tuesday workout earlier in the week. My loss was the PAX’s gain. So, with that said, YHC gives you the A-L-A-R-M (Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise)
ALARM 1:
– Shoulder Press x 10 (single count)
– Lunge x 10 IC
– LBC x 10 IC
– Run to “Room with a view”
– Merkin x 10 (IC)
ALARM 2:
– Shoulder Taps x 15 IC
– Squat Jumps x 15 (single count)
– Peter Parkers x 15 IC
– Monkey Humpers x 10 IC
– Makhtar N’Diayes x 15 IC
ALARM 3:
– Burpees x 10 (single count)
– Jump Squat Punch x ?? (struggled with the cadence/count on this Pinterest find…); may never want to try this one again
– Mountain Climbers x 12 IC
– Run to boat ramp
– Pattycake Merkins x 10 (single count)
*Grab rip rap rock and circle-up again for final ALARM
ALARM 4:
– Carolina Dry Docks x 10 IC
– One-legged squat x 15 (single count) – holding Rock overhead
– Knee-ups/V-Sits x 12 (single count)
– Overhead Press w/ Rock x 12 (single count)
– Mike Tysons x 10 (single count)
Circle up with rocks and complete the three following exercises in cadence and without stopping:
– Curl from waist to mid-section x 15 IC
– Curl from mid-section to chest x 15 IC
– Full curl x 10 IC
Set rock down
– Move to the rock to your right and repeat the above, but each exercise x 10 IC
– Move to the rock directly across and repeat the above, but each exercise x 5 IC
Mosey back to shovel flag
Perform Wall of Fire:
All pax line up on a wall, do a wall sit while waiting for 1 of the pax to complete the 3 following exercises:
– Pull Ups x 5
– Merkins x 10
– Squat x 15
Mosey to sunny, grassy place for plank-o-rama:
– 45 second elbow plank
– Moon Gods x 5 (right side)
– Moon Gods x 5 (left side)
– 30 second elbow plank
– Moon Gods x 5 (right side)
– Moon Gods x 5 (left side)
– 15 second elbow plank
– Moon Gods x 5 (right side)
– Moon Gods x 5 (left side)
Ab-o-Rama:
– Leg Lifts x 20 (single count)
– Hello Dolly x 15 IC
– Heel Taps x 12 IC
– Speed LBC x 35 IC
– Freddie Mercuries x 12 IC
Audible to Gus for final ab exercise with less than 30 seconds remaining
Lazy Boy until time ran out
COT:
Laces Out son, Steam Engine travels, Burner’s friend
BOM:
Choices and decisions shape our lives, large and small. Trust in your relationship with our Savior and trust the direction that relationship affords you. As men, control isn’t an easy thing to relinquish. Good things come from letting Him take the wheel.

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Rainy Bridge Run

Dynamic Stretch Routine:
– Tip Toes – walk ~10 yards and back
– Heel walk – walk ~10 yards and back
– Alternate Leg and Arm kicks  – walk ~10 yards and back
– Side-step hip flex squats – ~10 yards and back

Warmup:

– 20 SSH IC
– 10 slow temp squats IC
– 10 Merkins OYO
– 19 Imperial Walkers
– 30 second elbow plank, 15 second side plank, 15 second other side plank
The Thang:
Mosey to Bridge:
@ 1st bench
– 10 Incline Merkins OYO
– 10 Single leg step-back squats OYO x 2 (alternate legs)
Mosey to 2nd Bench (avoid dinosaur landmines):
– 10 Decline merkins
– 10 Single leg step-back squats OYO x 2 (alternate legs)
Finish mosey to other side of bridge:
@ Museum steps perform jacobs ladder:
1 burpee at bottom, run to top of steps and back
2 burpee at bottom, run to top of steps and back
…. finish at 7 burpees
Mosey back across bridge
@ 1st bench
– 15 Carolina Dry Docks OYO
– 15 Bench dips OYO
Mosey further along bridge…
@ 2nd bench
– 15 squats OYO
– 20 alternating lunge jumps OYO
Mosey even further…
@ 3rd bench
– 10 Incline merkins (Inclerkins?)
– 10 Decline merkins (Declerkins?)
Mosey back through Coolidge
– 15 more Carolina Dry Docks for good measure
Mosey back to Shovel Flag for the Mary:
– Bay City Scissors (8 count, flutter kicks 1-4 count, right over left, left over right 5-8 count) – x 10 total reps
– 20 American Hammer OYO
– 15 Pickle Pounders OYO
– 10 Peter Parker OYO
Repeat mary once more
Finish up last 90 seconds with some #RatchetShoulderBlaster
– 20 Thumbs up arm/shoulder raise OYO

– 20 Thumbs down arm/shoulder raise OYO

– 20 Overhead press OYO
– 20 Overhead cross OYO

COT