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Parking Lots Aren’t Just for Parking Cars

QIC: Ringwald
Date: 09/06/2018
PAX: Back Pew, Cable Cutter, Candu, Flemish, FNG-Franzia, Free Candy, Jekyll (F3 The Fort), Moondance, Sunshine, Threeskin, VSquared, Wort
AO: Hill City

Conditions

A semi-pleasant, dry morning.

The Disclaimer

My name is Ringwald, and although I am not a professional I am on Q today. Push yourself hard but do not hurt yourself, you are here on your own free will.

COP

The Great Hall
Windmill X 10 IC
Cotton Pickers X 10 IC
Side lunges X 10 IC
Squats X 10 IC
SSH X 20 IC
Arm circles X 15 IC
Reverse arm circles X 15 IC
Moroccan Night Club X 15 IC
SSH X 20 IC
Merkins X 10 IC
Side-step Planks (aka Toe Tappers from now on) X 15 IC
Mountain Climbers X 10 IC

The Thang

Parking Lot 1 – Love Shack
Start at one side of the parking lot.
Broad Jump to each line of a parking spot then perform 5 squats and 5 toe merkins.
Continue until you reach the end of the lot.
Parking Lot 2 – Edley’s Barbeque
Start at one side of the parking lot. Time for Merkin Suicides.
Run to first parking line, return to start and perform 1 Merkin.
Run to second parking line, return to start and perform 2 Merkins.
Rinse and repeat, increasing Merkins each time you return, until you reach the end of the lot.
Parking Lot 3 – Big Chill Parking Deck
PAX ran up the stairs to the 3rd level to perform some 4-corners exercises.
100 LBCs
100 Flutter Kicks
100 Hollywoods (50 each side)
100 Confusers (TM) – all four limbs raised, lower opposite hand and leg, bring back up, repeat for other side)
PAX used the ramps to run back down and then headed to the great hall right on time to end.

COT

Stay strong in your vision, but be open to the flexibility on how you get there.
We need where we want to go in life and think we know the path, but that path sometimes has some curves, bumps, or dips in it. Stay focused but adapt to life to get where you want to be.

Moleskin

Lots of mumble chatter behind me during the moseys, probably just thanking me for making the PAX better. The smell of Edley’s smoker made some people’s mouth water, for better or for worse.

News

Blood Drive for Cable Cutter’s coworker on 9/6, he will send details to Slack channels. 

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Don’t Let “It” Weigh You Down

QIC: Ringwald

Date: 07/26/2018

PAX: FNG-Back Pew, Bogey, Cable Cutter, Dutch Oven, Flemish, Free Candy, Headshot, Laces Out, Magellan, Moondance, Ohms, Sidekick, Snookie, Speed Bump, Sundance, FNG-Utters, VSquared, Wort

AO: Hill City

Conditions

A glorious 64 degrees. No humidity in the air, and the breeze was perfect.

The Disclaimer

I am not what one would call a professional. You are here on your own free will. You were not forced to come this morning, but we will help you out somehow if you pull or tear something.

COP

The Great Hall

SSH X 20 IC
Imperial Walker X 15 IC
Ass Kickers X 15 IC
Squat Formation
Seal Claps – Front X 10 IC
Seal Claps – Up X 10 IC
Cherry Pickers X 10 IC
SSH X 20 IC
Plank
Right Hand Up – 10 IC
Left Hand Up – 10 IC
Low Plank X 10 IC

The Thang

I recently received my GoRuck plates, so I thought we could break one in the right way. A PAX will carry the coupon the entire workout unless the group is performing an exercise together.

Mosey to the beginning of the walking bridge.

Wave of Merkins
Each PAX performs a Merkin, except for the PAX in front of the coupon, they perform a burpee with the coupon. The group then rotates to the right. Repeat until everyone has gone.

Coupon Brigade
PAX makes a line shoulder-to-shoulder. The starting PAX passes the coupon to the next PAX and runs to the end of the line. Each PAX follows suit until we reach the halfway point of the bridge. To spice things up I added burpees after you get to the end of the line.

Mosey to 3/4 of the bridge.

Tricep Dips
All PAX performs 10 single count dips IC. The starting PAX puts the coupon on their lap and performs dips, then passes it to the next PAX. Rotate until all PAX have gone. 190 total dips.

Come back to the beginning 1/4 of the bridge.

Coupon Carry
One Pax carries the coupon to the end of the bridge and sprints back while the remaining PAX performs varying MOM exercises called out by Q. the second PAX goes and retrieves the coupon and brings it back. Repeat until everyone finishes.

COT

Count-o-rama
Name-o-rama
Named Back Pew and Utters

Moleskin

I used the weight as a symbol to recognize that we all have things that we carry around. Bad vibes, bad attitude, bad relationships. We cannot truly relax, breathe, be okay until we get rid of the weight that we carry. Work to rid yourself of your “weight”. Aye.

News

I will be filling out the Hill City Q schedule for August by early next week. Message me dates you cannot Q if you know I am going to put you on the schedule.

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River of Tears – 2.0

 

QIC: Ringwald
Date: 06/28/2018
PAX: Cable Cutter, Candu, Coin Purse, Headshot, Sidekick, VSquared, Wort
AO: Hill City

Conditions

The air was thick, the ground was wet, but we did enjoy a breeze every now and then.

The Disclaimer

Although I am in charge this is a peer-led workout. You are here on your own free will. Let’s all push ourselves but keep it safe.

COP

Mosey to the Great Hall

  • Windmill X 15 IC
  • Cotton Pickers X 15 IC
  • SSH X 20 IC (double-time after 10)
  • Little Arm Circles X 15 IC
  • Reverse Little Arm Circles X 15 IC
  • Chinook X 15 IC
  • Cherry Pickers X 15 IC
  • Seal Claps X 15 IC
  • Wide High Knees X 15 IC
  • Jump Squats X 15 IC
  • SSH X 20 IC (double-time after 10)
  • Ass Kickers X 15 IC

The Thang

PAX moseyed beside the river, back to the Blue Rhino then back down to the first bench by the river.
PAX split into 2 groups of 4:

  • Group 1: Run to first bench, perform the following OYO:
    • 10 Tricep Dips
    • 10 Step ups (One leg)
    • 10 Squats
    • 10 Step ups (Other leg)
    • 10 Merkins
  • Group 2: Perform 30 big boy situps until group 1 returns
  • Rotate
  • After each group has gone once, run to second bench, same exercises
  • Increase bench count by 1 each cycle

For flavor, we threw in 20 of each exercise and then 30 of each on the last round in addition to changing up the ab exercises. Salt to taste.

Moleskin

Reach out to one person, the first person that comes to mind who you haven’t spoken to in a while but deserves a “Hey, thinking about you.” call or text.
 

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The Track Meet

QIC: Ringwald
Date: 06/19/2018
PAX: Ducktales, Geek Squad, Mr. Clean, Ohms, Radiohead
AO: Lions Den

Conditions

Nice and warm out.

The Disclaimer

All the usuals about not suing F3 or injuring yourself.

COP

Changed it up and did a little stretching for the warmup

  •  Right arm over head
  • Left arm over head
  • Good mornings
  • V sit reach left side
  • V sit reach right side
  • V sit reach middle
  • Jon Armstrongs
  • SSH X 20 IC
  • Imperial Walkers X 15 IC
  • SSH X 20 IC

The Thang

Four Corners in the parking lot
Bernie in between each stop

  • 25 Merkins
  • 25 Squats
  • 25 LBCs
  • 25 Calf Raises
Repeat until we totaled 100
Mosey to the Track
1 PAX sprint 100 yards, then plank. Remaining PAX performed following until finished then catch up:
  • Flutter Kicks
  • Rosalitas
  • American Hammer
  • Freddie Mercury
Once a lap is finished, PAX box jumped and tricep dip up 10 steps
Rinse and repeat

Moleskin

I recently was able to spend time with my father on a golf vacation. To those dads, to-be dads, or who still have dads, thank one today for the impact on your life.

News

Grow School with Knoxville on 6/23/18 at the Landfill.
 

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Fountain of Yo…PAIN

QIC: Ringwald
Date: 05/31/2018
PAX: Angus, Bogey, Cable Cutter, Candu, Fissure, Free Candy, Flemish, FNG-Honey Bun, Laces Out (Respect), Ohms, FNG-Pele, Rainman, Sidekick, The Count (Respect), VSquared, Whittler, Wort
AO: Hill City

Conditions

The humidity subsided and the gloom was not quite as muggy.

The Disclaimer

I am most-definitely not a professional. This is a peer-led workout and you are here on your own free will. Don’t hurt yo’self but push yo’self.

COP

Blue Rhino

  • SSH X 10 IC
  • 21s – 5 burpee penalty for not ending together
  • Little Arm Circles X 15 IC
  • Reverse Arm Circles X 15 IC
  • Squat Shoulder Press X 15 IC
  • Cherry Pickers X 15 IC
  • SSH X 10 IC
  • 21s
  • Good Mornings X 15 IC
  • Windmill X 15 IC
  • Squats X 15 IC
  • 21s – 5 burpee penalty for not ending together

The Thang

The Fountain

  • I set up different workout “stations” in between each statue
    • Station 1 – Big Boy Situps
    • Station 2 – Curls w/ Coupon
    • Station 3 – Flutter Kicks
    • Station 4 – Crunchy Frog
    • Station 5 – Bench Press w/Coupon
    • Station 6 – Hollywoods (One Side)
    • Station 7 – Hollywoods (Other Side)
    • Station 8 – Inchworm Press w/Coupon
  • Partnered up. 1 group of PAX runs a lap around the park circle while the remaining PAX perform the exercise at that station. Both PAX perform the exercise then the group rotates.

Moleskin

Words subsided me this morning, but a paraphrased quote I love is, “We can start fixing our mistakes when we stop blaming others for them.”
We all fall, we all make mistakes, but we only fail if we do not learn from them.

News

18 PAX at Hill City for the record!!
 
 

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How Do You Like Them Abbles?!

 

QIC: Ringwald
Date: 04/17/2018
PAX: Angus, Candu, Fissure, Laces Out, Ohms, Picasso, Speed Bump, The Count, Whittler
AO: Hill City

Conditions

Spring time has…taken a vacation. The guys brought out the layers to fight the 35 degree weather. Let it be known that one month ago it was exactly the same temperature.

The Disclaimer

My name is Ringwald, and I am on Q today. This is a peer-led workout as I am not a professional. Modify if necessary but push yourself, if you do get injured we will help you out as best we can.

COP

Great Hall

  • 21s – 5 burpee penalty for not ending together
  • Arm Circles X 15 IC
  • Reverse Arm Circles X 15 IC
  • Chinook X 15 IC
  • Imperial Walkers X 15 IC
  • 21s – 5 burpee penalty for not ending together
  • Ass Kickers X 15 IC
  • Windmill X 15 IC
  • Cotton Pickers X 15 IC
  • 21s – we got it this time yo!

The Thang

Stairs by the Fountain

  • 5 Wheelbarrows Each Partner

Mt. Midoriyama

  • Partner Up
  • Partner 1 carries coupon up and back down
  • Partner 2 performs exercise until all exercises are done
    • 100 Big Boy Situps
    • 200 American Hammers
    • 300 LBCs

Stairway to Heaven

  • Partner 1 box jumps to the top
  • Partner 2 performs flutter kicks
  • Group finished with

Moleskin

No one has ever made himself great by showing how small someone else is. -Ivrin Himmel

Be careful how you climb your career ladder to success because you never know who you may pass on the way back down. -Donald Collins
I mentioned prior to the workout to stay positive. I wanted no one to complain how tired they were, or how busy work was, or how cold it was. I wanted to set the mentality to support each other, to be a motivator, to bring someone else up. Take this mentality and apply it to your life from the time you wake up until the time you fall asleep.

News

News calendar coming soon.

Upcoming Qs

4/18/18 – Ohms – The Griff
4/19/18 – Sidekick – Hill City
4/21/18 – Prosciutto – Landfill

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It’s Water Under the Bridge

 

QIC: Ringwald
Date: 3/15/2018
PAX: Angus, Bogey, Candu, Fissure, Flemish, Ohms, Snowflake, Speed Bump, Whittler
AO: Hill City

Conditions

A brisk 35 degrees with no wind, but at least the sun was out, somewhere.

The Disclaimer

Welcome to F3, my name is Ringwald and I am on Q as your leader today. We are going to push ourselves today, but you can always modify if you need to in order to stay safe. We will help get you where you need to be if you get injured, whether it be your car or wait for your mom to pick you up.

COP

Great Hall

  • Side Straddle Hops X 15 IC
  • Ass Kickers X 15 IC
  • High Knees X 15 IC
  • Imperial Walkers X 15 IC
  • Windmill X 15
  • Arm Circles X 15 IC
  • Reverse Arm Circles X 15 IC
  • Wall Sit Shoulder Press X 15 IC
  • Wall Sit Moroccan Night Club X 15 IC
  • Side Straddle Hops X 15 IC

The Thang

Walnut Walking Bridge

  • 10 total “stops” across the bridge (light poles and arch endings)
  • Bernie Sanders between stops
  • Stop 1 – 20 Squats
  • Stop 2 – 20 Tricep Dips
  • Stop 3 – 20 LBCs
  • Stop 4 – 20 Calf Raises (Each Leg)
  • Stop 5 – 20 Lunges (10 Each Leg)
  • Stop 6 – 20 Squats
  • Stop 7 – 20 Tricep Dips
  • Stop 8 – 10 LBCs
  • Stop 9 – 10 Calf Raises (5 Each Leg)
  • Stop 10 – 10 Lunges (5 Each Leg)

Cut last 3 stops short due to time
Steps in front of Ice Cream Show

  • Partner Up
  • Wheelbarrow to steps
  • 5 Merkins, then go down the steps
  • Rotate
  • Each HIM will do 3 sets of wheelbarrows and steps

Mosey back via Market Street Bridge, take a break halfway to do some tricep dips
Stairway to Heaven

  • Rotate 7 Merkins/7 Tricep Dips
  • Calf raises to next step

Moleskin

The saying “It’s water under the bridge” is very commonly-known. You cannot worry about what’s in that river, you’ve built over it and you’ve become a better person. Everyone has regrets and would go back and change decisions made, but as long as you learn and you grow then it made you who you’ve become.
The counterpart – you cannot worry what lies ahead. We are not promised this life on earth for another day, we have to make each day count and be the best person we can that day. Affect people each day for the better.
There is a book called “The Power of Now” that is an introspective read on the now, the current, the present. It contains teachings from Christianity, Buddhism, and other philosophical beliefs that help you understand how the power of now can positively change your life.

News

Easter at Coolidge (4/1) and the 10K/5K/1K on Saturday (3/31)
GoRucks in April (Nashville) and August (Chattanooga)
Tough Mudder in September (Nashville)

Upcoming Qs

Q School – Prosciutto – 3/17/18

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Held Accountable

QIC: Ringwald
Date: 2/22/2018
PAX: Bogey, Fissure, Magellan (FNG), Mr. Clean, Picasso, Prosciutto, Sundance, Vila, Whittler, Wort
AO: Hill City

Conditions

Short and t-shirts were even a little too much for this warm 65 degree morning.

The Disclaimer

I am not a professional, you are here on your own free will. This is a peer-led workout. We are going to push ourselves and sweat a little bit, but modify if necessary. Try not to get injured, but if you do, we will assist you to your vehicle.

COP

Great Hall

  • Side Straddle Hops X 20 IC
  • Ass Kickers X 15 IC
  • High Knees X 15 IC
  • Imperial Walkers X 15 IC
  • Arm Circles X 15 IC
  • Reverse Arm Circles X 15 IC
  • Chinook X 15 IC
  • Shoulder Press X 15 IC

The Thang

12 Light Poles alongside river

  • 1 PAX carries coupon 4 light poles, drops coupon, returns to PAX group
  • PAX Group (until 1 PAX returns to group)
      • Rotation 1 – Burpees
      • Rotation 2 – Merkins
      • Rotation 3 – Triceps Dips
  • PAX Group runs to coupon
  • Rotate until every member has carried the coupon

Coolidge Park

  • 2 PAX shoulder press coupons around smaller circle back to group
  • While 2 PAX carry coupons, group performs the following
    • LBCs
    • Freddie Mercury’s
    • American Hammers
    • Big Boy Sit-Ups
    • Hello Dolly
  • When 2 PAX get back to group, group runs outer circle
  • Rotate to 2 new PAX

Moleskin

Seven truths about accountability.

  1. Accountability Starts with You – model behaviors you want to see in others
  2. You are Accountable – you are the reason things succeed or fail in your life
  3. Accountability is not a one-time thing – you cannot succeed one time and be done with an ongoing task in life
  4. Accountability applies to one and all – when you hold others accountable with you, you cannot play favorites, or let things slide with some people rather than others
  5. Accountability cannot be delegated – it is something that has to be accepted by you or that person
  6. Accountability is the difference between success and failure
  7. You have to hold people Accountable

It is up to each and every one of us to hold ourselves accountable for the responsibilities in our own lives. Wives, girlfriends, kids, it is up to us to ensure success, but you also have to be on the same page with the people you are holding accountable.

News

GoRuck – April and August 2018
Tough Mudder – September 2018
Chattanooga Marathon Relay – 2 teams full – March 4th – Picasso will send out times so F3 can rally and support
Easter at Coolidge 10K/5K/1K – March 31st – Ringwald will send out details to have an F3 presence

Upcoming Qs

2/24/2018 – Vila (The Landfill)
2/26/2018 – Best in Show – Respect! (Beast Ridge)

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Rock Out with Your Moc Out

QIC: Ringwald
Date: 1/25/2018
PAX: Bogey, Candu, Laces Out, Mr. Clean, Ohms, Picasso, Prosciutto, Vila, Whittler
AO: Hill City

Conditions

It was a warm, dry, fogless 29 degrees.

The Disclaimer

Welcome to F3, my name is Ringwald and I am on Q as your leader today. You are here on your own free will, we are going to push ourselves today but modify as necessary to stay safe. If you are injured, we will help you to your car, or Bogey’s doorstep.

COP

Parking Lot

  • Side Straddle Hops X 15 IC
  • Wide High Knees X 12 IC
  • Imperial Walkers X 10 IC
  • Windmills X 12 IC
  • Moroccan Night Club X 15 IC
  • Chinook X 15 IC
  • Drowning Pool – Bodies
    • Let the Bodies hit the floor – donkey kick
    • Any number mentioned – Merkin
    • During verses – Alternating Annie’s

The Thang

Divided up workouts into 3 categories – Arms to the tunes of 00s rock, Core to the tunes of 90s rock, and Legs to the tunes of 80s rock.
Arms – Parking Lot

  • Partners with coupons
    • Rotation 1
      • Partner 1 – 10 curb dips; Partner 2 – shoulder press 20 yards
    • Rotation 2
      • Partner 1 – 10 Merkins; Partner 2 – biceps curls 20 yards
    • Rotation 3
      • Partner 1 – 10 curb dips; Partner 2 – arm extension 20 yards
    • Rotation 4
      • Partner 1 – 10 Merkins; Partner 2 – triceps extensions 20 yards
  • Songs Used (10:44)
    • Linkin Park – Papercut (00)
    • White Stripes – Seven Nation Army (03)
    • Muse – Hysteria (04)

Core – Mosey to Coolidge Park

  • 2 Waves of PAX – Catch Me If You Can
    • Rotation 1 – 10 LBCs
    • Rotation 2 – 10 Freddie Mercury’s
    • Rotation 3 – 10 American Hammers
    • Rotation 4 – 10 Big Boy Sit-Ups
  • Songs (13:53)
    • Foo Fighters – Everlong (95)
    • RHCP – Give it Away (91)
    • Rage – Calm Like a Bomb (99)

Legs – Mosey to Mount Titicaca

  • Partners
    • Rotation 1
      • Partner 1 – 5 lunges in place each leg
      • Partner 2 – Sprint to 1st hill – 10 squats; duck walk to 2nd hill – 5 squats
    • Rotation 2
      • Partner 1 – 10 jump squats in place
      • Partner 2 – Sprint to 1st hill – 5 lunges 1 leg; duck walk to 2nd hill – 5 lunges other leg
  • Songs (12:38)
    • Motley Crue – Shout at the Devil (83)
    • Scorpions – Rock You Like A Hurricane (84)
    • Europe – The Final Countdown (86)

Moleskin

God created us to be instruments with the ability to sing and make music. Music is an important part of worship and praise to God, so it only seems fitting that bible verses about music can be found throughout scripture.

Psalm 95:1 – Come, let us sing for joy to the LORD; let us shout aloud to the Rock of our salvation.

“Shout aloud to the Rock of our salvation” – in this day and age, people cannot exercise free speech as it was meant to be. Everyone has to watch what they say in order to avoid offending someone, but never be ashamed to express your faith in the Lord.

Aside from religion, music is one of the most powerful tools that bring people from all walks of life together. Make it a point to try and reach out to someone new and get to know them. You may have more in common than you think, and your conversation could be the thing that brightens their day the most.

News

GoRuck – August 2018
Tough Mudder – September 2018
Chattanooga Marathon Relay – 1 team, would like 2 teams – March 2018
RWB Ruck workout Friday night
RWB is looking at F3 to being an official “Ruck Site”

Upcoming Qs

1/27/2018 – Picasso (The Landfill)
1/29/2018 – Best in Show (Respect) VQ!!!! (Beast Ridge)