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N.O.I.C.E.

QIC: Sidekick

Date: 06/09/2021

PAX: Lanyard, Double Bounce, FNG-Brown Card, Swingset, Sparky, Oiler, Blair Witch

AO: Ridgecut

Conditions

69 (+2) degrees with 69% (+~20%) Humidity and a 69 MPH (-~67 MPH) wind from the southerly region

COP

Forward Fold; Right Over left; Left Over Right; Willie Mays Hays; LBAC; Reverse; OH Claps; Seal Claps; Moroccan Night Club; Kenyan Night Club (in honor of our FNG); Supermans; Michael Phelps; Broga

The Thang

Today is a special day. A NICE day if you will. A day I take great pride in leading.


N.O.I.C.E.
Everyone knows this is the proper spelling of this word on a day such as this. So I took advantage, with full consent of course, and flipped this traditional work out around to meet my needs.

This is a workout modeled after the traditional BLIMPS beatdown

All PAX enter the soccer arena. We start at one end.

Run to the center, perform 23 Reps of the prescribed exercise, run to the other end for 23 more reps, run back to the middle for a final set of 23 Reps, then run back to the starting point. Hold pickle pounder position or flexed pickle pointer position for the 6.

Now, BLIMPS are easy to find exercises. NOICE is a different beast all together. Here are forbidden fruits that I selected from the Exicon

No Surrender – Fingers interlaced behind the head, down on one knee, other knee down next, then back up one leg at a time. That is one rep. Basically a John McCain with no coupon

Outlaws – On your 6 in Flutter kick position, using both feet trace a capital O in the air

Imperial Squat – Imperial Walker but after each leg do a squat. Each leg counts as a rep. I mean we all need to perform tonight at home and no one needs burnt out hammys in the middle of the action

Clock Mercans – Mercans at 12:00 postion, 90 degree rotation to 3:00, 90 degree rotation to 6:00,etc. Modified to match the number of the day, we did mercans at 6 and 9, thats one rep

Elbow Eagles – Low plank position, alternate lifting one wing up over your head and then back down

Once this was complete we had just enough time to cap off our NOICE workout with the trifecta of inappropriate exercises to a total rep count of 69; 23 pcikle pounders, 23 pickle pointers, and 23 Monkey humpers.

COT


Patience. A virtue that many us could use more of. Challenge the PAX to focus on patience this week and to remember sometimes it really is the best option

Moleskin

Sadly I did not force the PAX to complete any partner pounder pointers as suggested by Dundee. There were also no blushing old ladies. We did have a potential Purple Rain sighting about 15 minutes into the workout, but the potential vehicle exited stage left

News

Lookouts convergence this Saturday

Fallen 5 in mid June

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    Party of 5

    QIC:  Sidekick

    Date: 12/09/2020

    PAX:  Prosciutto;  Swingset; Lanyard; Sportsbra; BM&E

    AO: Ridgecut

    Conditions

    29 and chillllly

    COP

    SSH ICX25; THIRD GRADE EXERCISE ICX12; FORWARD FOLD ICX10; MERCANS ICX12; SLOW SQUATS ICX15; SEAL CLAPS ICX12; SSH ICX15

    The Thang

    One of my favorite beat downs; This time Titled Party of 5

    Series of 5 Exercises – Burpee – Mercan – Squat – Plank Jack – Big Boy Sit Ups

    Start of with reps of 1 Burpee – 2 Mercans – 3 Squats – 4 Plank Jacks – 5 Big Boys

    Run to the white car and back. This was about 60 yards each way I would guess.

    Next Round was 2-3-4-5-6, then run. This was repeated up to round 10 with 10-11-12-13-14.

    After Round 5 we executed a flawlessly socially distanced indian run around the parking lot for a break. We were so excellent at this, we did it again after round 10, but modified as the breath clouds being visible didnt make me feel good about our distancing.

    We then needed to end on a bonus round so we jumped to 15-16-17-18-19.

    Time

    COT

    Talked a bit about adversity and how to deal with it. How we deal with hard times can define how we lead and a lot about how we are viewed by those around us. Seek a solution, not a place to lay blame.

    Moleskin

    Indian runs during covid are probably not a great idea. I have reaffirmed my dislike for the cold.

    News

    Legacy kicking off 12/24

    Convergence on New years day at Anvil 7 AM

    No workouts Christmas Day

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      You Only Get Wet…For 45 Minutes

      QIC:  Fissure

      Date: 10/28/2020

      PAX: Purple Rain, Sunscreen, Lanyard, Swingset

      AO: RidgeCut

      Conditions

      Mild and raining

      COP

      SSH w/leg kicks x 20 (these need a name) IC
      High knees x 10 IC
      Wide high knees x 10 IC
      FWD fold x 10 IC
      Imperial Walkers x 10 IC
      SSH w/leg kicks x 20 IC
      Tea pots x 10 IC

      The Thang

      Mosey over to the middle parking lot along Belvoir Avenue

      Slow n Low squats x 40 IC
      Mosey back up to the Crossroads entrance and back
      Slow n Low squats x 30 IC
      Mosey and back twice
      Slow n Low squats x 20 IC
      Mosey and back thrice
      Slow n Low Squats x 10 IC
      Mosey and back four times staying together as a group this time

      Lunges x 40 IC
      Mosey back up to the Crossroads entrance and back
      Lunges x 30 IC
      Mosey up and back twice
      Walk back as a group

      COT

      The 3rd F was on full display last night as Whittler encouraged everyone to consider giving blood after the Meigs County school bus crash. There was a critical need and multiple guys answered the call including Coldplay waiting four hours!

      Moleskin

      This morning on slack Sunscreen asked what happens at RidgeCut on rainy days. He found out you only get wet once over and over for 45 minutes.

      Lanyard hopes for a little more fun on Friday for the special Halloween workout hosted by Swingset.

      News

      F3 Dads at Landfill this Saturday 10/31

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        Twisted BLIMPS

        QIC:  Sidekick

        Date: 08/14/2020

        PAX: White Glove, Sunscreen, Friar Tuck, Lockjaw, Swingset, Lanyard, Ducktales (RUCK), Vila (RUCK)

        AO: Ridgecut

        Conditions

        72 and excellent

        COP

        SSH ICX20; Forward Fold ICX12; 3rd Grade Exercises ICX12; Slow Squats ICX15; LBAC-REV-Morrocan Night Club – Ray Lewis ICX12; Mercans ICX15

        The Thang


        Twisted BLIMPS
        BLIMPS – Burpees-Lunges (French Military)-Imperial Squats-Mercans-Plank Jacks-Squats

        Traditional BLIMPS exercises but slight alterations on a few of them

        Twist comes in with the travel methods

        B – 5 Burpees at bottom of Cock Hill; Bear Crawl to flat section; 5 Burpees; Run to top of hill; 5 Burpees; Mosey to edge of Parking Lot

        L – 10 French Military Lunges (Hands up reverse lunge); Run to my truck (40 yds) and Back; 10 more FML; Repeat Run; 10 more FML; Mosey to far left corner of lot

        I – Imperial Squats – 15 Imperial Squats; run first two legs of a full lot suicide; 15 Imperial squats; run the two long legs of the suicide; 15 Imperial squats; Mosey to far right corner of lot

        M-Mercans – 20 Mercans; Repeat run from “I” but in opposite direction; 20 Mercans; Run last two long legs of the suicide; 20 Mercans; Mosey to bottom of LONG hill

        P – Plank Jacks – 20 Plank Jacks; Sprint to halfway point of Hill (Flower bed); 20 Plank Jacks; Sprint to top of Hill; 20 Plank Jacks; Mosey to side lot

        S – Squats – 15 Squats; Side Squat Shuffle across lot; 15 Squats; Side Squat Shuffle back; 15 Squats

        Realized at this point that Germans love blimps and their translation has a B at the end as well, so we repeated the “B” portion on our way back to the flag

        Time

        COT

        Today we talked about Covid and how it can impact our lives. Talked about safety and keeping yourself and your family safe

        Moleskin

        Tough workout today. The guys did great

        News

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          Stations of the X

          QIC:  Sidekick

          Date: 07/31/2020

          PAX: Jazzy Jag, Swingset, Curfew, White Glove, Lanyard

          AO: Ridgecut

          Conditions

          74

          COP

          SSH ICX20; Forward Fold ICX10; 3rd Grade exercises ICX12; Willie Mays Hays ICX12; Seal Claps – Overhead Claps – Morrocan Night Club all ICX12; Super mans, nuetral, left and right; swims; recover, slow squats ICX15

          Mosey to the bottom of cock hill

          The Thang

          Stations of the X

          Set up 7 stations that create the largest lap possible around the BX. Stations are

          1. 20 Mercans
          2. 20 LBC
          3. 25 Block Curls
          4. 15 Big Boy Sit Ups
          5. 15 Imperial Squats
          6. 20 Monkey Humpers
          7. 10 Burpees

          The circuit:

          bear Crawl up the hill to Station 1. Do the Mercans. Mosey the entire lap.

          bear Crawl up the hill to Station 1. Do the Mercans. Mosey to Station 2. Do the LBC. Mosey the rest of the lap

          bear Crawl up the hill to Station 1. Do the Mercans. Mosey to Station 2. Do the LBC. Mosey to Station 3. Do the block Curls. Mosey the rest of the lap

          Repeat adding the next station until you complete all 7 stations in 1 lap.

          COT

          Another AO to hear about self introspection. Challenge yourself on your beliefs and affirm your position.

          Moleskin

          Jazzy and I finished this time. We all improved our finish. Great Job

          News

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            500 for the Fallen Five

            QIC:  Mr. Clean

            Date: 07/17/2020

            PAX: Doodles, Lockjaw, Oil Can, Rollback, Runner-Up, Sidekick, Sunscreen, Swingset, Swipe Right, Vaccine, White Glove

            AO: Ridgecut

            Conditions

            77 degrees. Typical humidity. Sweat Index: Comfortable.

            COP

            Sidekick did well.

            The Thang


            Fallen Five Memorial
            The following rep count is based on the age of each member of the Fallen Five.

            25 True Americans — Sgt. Carson Holmquist

            24 Carolina Dry Docks — Petty Officer 2nd Class Randall Smith

            40 Merkins — Gunnery Sgt. Tommy Sullivan

            21 Burpees –Lance Cpl. Skip Wells

            39 Mountain Climbers — Staff Sgt. David Wyatt

            The 500 for the 5

            100 SSH

            100 Swimmer Kicks

            75 Coupon Dips

            75 Bent Over Rows

            50 Bench Presses

            50 Seated Reverse Crunches

            50 Rocky Balboas on coupon

            COT

            Yesterday, five years ago on this very day, Chattanooga was rocked by an event most will never forget. A terrorist attack right here at home.

            Since we were unable to host our event, YHC wanted to make sure to dedicate the workout and the COT to the men who paid the ultimate price. More was said, but let’s just leave with this…

            Thank you: Sgt. Carson Holmquist, Petty Officer 2nd Class Randall Smith, Gunnery Sgt. Tommy Sullivan, Lance Cpl. Skip Wells, Staff Sgt. David Wyatt

            Greater love hath no man than to lay down ones life for another — John 15:13

            Moleskin

            Sidekick did the warm-up….

            Jazzy made the list…

            Completing 37.5 Rocky Balboas and 12.5 Burpees is unusual…

            There were ZERO “that’s what she said” jokes…

            News

            Dadderday/2.0 Day is CANCELLED.

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              Vaccine- Anvil 7/6

              QIC:  Vaccine

              Date: 07/06/2020

              PAX: Threeskin, Fissure, Escobar, Neutral, Vaccine

              AO: Anvil

              Conditions

              Humid and still

              COP

              Forward Fold x10, Willie Mays Hayes x10, SSH x15, Seal Claps, Shoulder Press, SSH

              The Thang

              Dora Style (Last group to finish has 10 burpess. Winner has 5)

              200 Merkins/200 Squats (20 Rep sets Max), partner runs a lap around track

              400 Monkey Humpers/400 Imperial Walkers (20 Rep Sets Max), partner runs a lap around track

              15s (15 Merkins, 15 Big Boy Sit Ups, 14 Merkins, 14 Big Boy Sit Ups, etc. down to 1 each)

              COT

              Being flexible. It can be easy to take offense or be rigid with plans or situations, especially if you took a lot of time planning it. God puts people or things in your life that you struggle with to better you for a reason. Pay attention to those things/weaknesses and lean into them.

              Moleskin

              Never voluntarily partner yourself with Fissure unless you are also a machine that doesn’t need time to breathe or rest.

              News


              F3 Dads @ The Battery and The Landfill 7/25/20 0700

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                RidgeCut has Hills and Free Coffee

                QIC:  Fissure

                Date: 07/01/2020

                PAX: Best In Show (Respect), Ashtray, Early Bird, Jazzy Jag, Lanyard, Curfew, Purple Rain, Swingset, Lockjaw, Swipe Right

                AO: RidgeCut

                Conditions

                Humid and still

                COP

                Disclaimer disclaimed and off we went down to the “green playground” as young Webby and Red Pandy like to call it (my kiddos)
                10 burpees, 9 squats, 8 burpees, 7 squats, 6 burpees, 5 squats, 4 burpees, 3 squats, 2 burpees, 1 squat

                The Thang

                Burpee broad jump uphill 75 yards, mosey back to start
                Bear crawl uphill 75 yards, mosey back to start
                Suicide run 25 yards/back, 50 yds/back, 75, 100 and 125
                Rinse and repeat x 3 or until time called

                10 burpees, 9 big boi situps, 8 burpees, 7 situps, 6 burpees, 5 situps, 4 burpees, 3 situps, 2 burpees, 1 situp, 10 burpees

                Mosey back to the flag at the BX

                COT

                My oldest has been struggling with reading. He gets down on himself when he isn’t great at something right off the bat with very little effort. So, best I could, we talked about perseverance aka persistence in doing something despite difficulty or delay in achieving success.

                This isn’t a lesson just for a young boy. We need it during workouts, at work, at home and the dagum golf course : )

                Moleskin

                A couple guys were a tad late but one still found us at the playground area. Jazzy ran back to to the flag to lasso the last straggler. RidgeCut is lucky to have such an admirable AOQ.

                Swingset brought coffee for all to enjoy post workout. What a guy!

                News

                F3 Dads @ The Battery and The Landfill 7/25/20 0700

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                  Picnic Time Part 2

                  QIC:  DJ Jazzy Jeff Jag

                  Date: 07/06/2020

                  PAX: Slim Shady, Lockjaw, Swingset, Lanyard, Ramrod, Fastlane (R), Purple Rain, WreckedEm, Cavity Search

                  AO: Beast Ridge

                  Conditions

                  Humid, damp, moist, wet, slick, misty, foggy. But not too hot! Count your blessings.

                  COP

                  SSH x 20 IC

                  Windmills x 10 IC

                  One legged Bulgarians x 10 OYO

                  Pickle pointers x 10 IC

                  Helicopters x 10 IC each side

                  Pickle pounders x 10 IC

                  SSH x 15 IC

                  Mosey up the road to the gate, then over to the bottom of a big hill the PAX discovered and clamored to climb. The Q obliged. All PAX ran up the hill and moseyed down, then picked up the 6.

                  Cut across the fields to the futbol pavilion.

                  The Thang

                  Partner up, each pair approaches a picnic table

                  Box jump x 5 each PAX, onto bench or onto table top

                  Pick up picnic table, military press overhead x 5

                  Circuit x 3

                  Run laps of the soccer field between light poles (probably about 1/2 field) Mosey longitudinal directions, jailbreak latitudinal (sp) directions. Pick up the 6 when done.

                  Laps x 3

                  SSH x 15 IC, Proscuitto’s Gold Chain x 15 IC

                  Repeat picnic table work x 2

                  Repeat laps x 2

                  SSH x 15 IC, Proscuitto’s Gold Chain x 15 IC

                  Repeat picnic x 1

                  Repeat lap x 1

                  Mosey back to parking lot

                  COT

                  I started with F3 in Atlanta and then came to Chattanooga and found the same community, same experience and was able to pick up where I left off. I encouraged PAX to find a way to be a steady source of support in their circles where people can count on consistent encouragement.

                  Moleskin

                  PAX appreciated the discovery of a new hill and the opportunity to incorporate it more in the future.

                  Fastlane definitely beat his time from Picnic Time Part 1 circa 2019.

                  News


                  F3 Dads @ The Battery and The Landfill 7/25/20 0700

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                    Bears and Indians and Burpees…Oh My!

                    QIC:  Jazzy Jag

                    Date: 06/27/2020

                    PAX: Toe Jelly, V Squared, Best in Show (R), The Count (RR), Pebbles, Purple Rain, Mayhem

                    AO: Battlefield

                    Conditions

                    Warm and getting warmer

                    COP

                    Mosey to loop, Indian run around loop

                    SSH x 20 IC

                    Windmills x 10 IC

                    Nolan Ryans x 10 IC each side

                    Helicopters x 10 IC each side

                    Roly polys x 10 OYO

                    SSH x 15 IC

                    The Thang

                    Bear crawl/crawl bear suicides at tennis courts, when done, pick up the 6

                    Slow/fast Indian run- more of a shuffle, really, but real bursts of speed to get to the front

                    Mosey/Bernie suicides at the tennis courts, with 1, 2, 3… burpees at the start after each lap

                    Slow/fast Indian run

                    1 minute burpees – each PAX kept their own count

                    Indian run lap

                    1 more minute burpees, goal is to do more than previous minute. Total net difference of all PAX was +18 burpees in round 2. Mini-COT – you always have more in the tank

                    SSH suicides with 1, 2, 3… burpees at the start

                    Mosey back to vehicles

                    COT

                    Spending vs investing

                    Spending is transactional, investing is relational

                    We spend time with family, are we investing in building our family up?

                    We spend time at work, are we investing in our coworkers, our products?

                    We spend time at home, are we investing in our communities?

                    We spend time at F3, are we investing in our brothers? We have 3rd F opportunities with homeless, what else? Individual AOs can sometimes have a more personal impact on a community and develop their own service opportunities

                    Moleskin

                    The Count killed his knuckles on the tennis courts. I know he would say it was a small price to pay for a wonderful workout.

                    Walkers at the track made comments about the great views they had this particular morning.

                    Mayhem made a big deal about working out after giving blood, the rest of us thought he had an advantage being lighter.

                    News

                    July Fourth Convergence @ Battlefield 0700

                    F3 Dads @ The Battery and The Landfill 7/25/20 0700

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