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Jack Jumped and Jill Went Up The Hill

QIC: Rug Doctor

Date: 08/17/2019

PAX: Bubbles (R), Fastlane, Gaylord, Mayhem (R), Mrs. Baker (R), Mustang, Sidekick, Sidewinder (R)

AO: The Battery

Conditions

Sunny and warm but at least not as humid as it has been.

COP

Mosey behind ball field.
Little Baby Arm Circles IC x 10 (Forward & Reverse)
Moroccan Night Clubs IC x 10
Overhead Press IC x 10
Mosey around the rest of the ball field and pick up CMU’s AKA Jill (43lbs.)

The Thang

With CMU’s mosey on Greenway behind ball field stoping at each lamp post and do 10 Overhead Presses.

Mosey with CMU’s to bottom of Hell Hill.
60 Alternating Shoulder Taps
10 SSH AKA Jack IC
Mosey with Jill up to the top of HH and back.
55 Squats.
10 SSH IC
Mosey with Jill up to the top of HH and back.
50 Big Boy Sit Ups
10 SSH IC
Mosey with Jill up to the top of HH and back.
45 Bonnie Blairs
10 SSH IC
Mosey with Jill up to the top of HH and back.
40 Merkins
10 SSH IC
Mosey with Jill up to the top of HH and back.
35 Freddie Mercury’s
10 SSH IC
Mosey with Jill up to the top of HH and back.
30 Peter Parkers
10 SSH IC
Mosey with Jill up to the top of HH and back.
25 Lunges
10 SSH IC
Mosey with Jill up to the top of HH and back.
20 Mountain Climbers
10 SSH IC
Mosey with Jill up to the top of HH and back.
15 Star Jumps
10 SSH IC
Mosey with Jill up to the top of HH and back.
10 Walk-out Merkins
10 SSH IC
Mosey with Jill up to the top of HH and back.
5 Burpees
10 SSH IC
Mosey with Jill up to the top of HH and back.

Mosey with Jill to Skate Park for Mary.
Reverse Pickle Pounders IC x 10
Leg Lifts IC x 10
Hello Dollies IC x 10

COT

 CIRCLE OF TRUST:  You never know what another person is going through.  When possible take a moment to listen, watch, and be aware that other are fighting battles that you just don’t know about.
BALL OF MAN: Several prayers requests were mentioned and lifted up.

Moleskin

11 trips up and down Hell Hill are bad enough, add a 43lb. Jill in the mix and the suck factor goes up exponentially.  Blood trail in the skate park did not belong to any PAX member.

News

Labor Day Convergence
Battery Moving to Tuesday Saturday in September

Recent Backblasts

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    Wuznt Me Has A Brother?

    QIC: Rug Doctor 

    Date: 07/05/2019

    PAX: Bubbles (R), Clothespin, Fastlane, Focker, Home Alone, John Doe, FNG-Lutefisk, Mayhem (R), 9 Volt (R), Sunburn (R), FNG-Tracksuit, WuzntMe

    AO: Hacksaw

    Conditions

    Warm and humid.

    COP

    Mosey from the parking lot to the gianormous American Flag in the center of the star.


    SSH IC x 20
    Lil’ Baby Arm Circles (Forward & Reverse) IC x 20
    Overhead Press IC x 20
    Moroccan Night Clubs IC x 20
    Abe Vigoda’s IC x 20
    Dirty Dogs IC x 20
    Mountain Climbers IC x 20

    The Thang

    Cibatta – Ten Stations (One minute on 20 seconds off to run from the last station finsihed and around the Medic Statue – back to the next station)
    Title of exercises or routine
    1. Hurpees
    2. Sit Ups
    3. Squats
    4. Shoulder Taps
    5. Herkins
    6. SSH
    7. Squat Jumps
    8. Plank Jacks
    9. Monkey Humpers
    10. Lunges

    Pax finished almost 3 rounds.  Finished with a date with “Sally” – elbow plank to plank.

    COT

    CIRCLE OF TRUST: Been thinking a great deal about the second “F”.   I’ve had a group of friends since Middle School and since college we still manage to get together a couple of times a year.  A few weeks ago we were able to get together for a weekend and for a wedding.  While I cherish these friendships and they have stood the test of time, the amount of interaction and the infrequency with which we meet won’t provide the accountability that I need.  What I need, what each of us need is that nudge to keep us striving to be better.  Iron sharpens iron.
    BALL OF MAN: Continued prayers for Fastlane’s wife’s grandmother.  Prayers for Clothespin as he prepares to go out of the country on a mission trip.  Prayers for those traveling out during the holiday.

    Moleskin

    If you think WuzntMe is funny, spend some time working out with he and his older brother AKA “Track Suit”.

    News

    Fallen Five Convergence and Ruck at The Dame Saturday July 13, 2019.  No workouts at The Landfill or The Battery.

    Recent Backblasts

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      Greenway Fun and Games – Rug Doctor – 07/03

      QIC: Rug Doctor (R)

      Date: 07/03/2019

      PAX: Bubbles (R), Clothespin, Deep Dish, Fastlane, 9 Volt (R), Topless (R), WuzntMe

      AO: The Battery

      Conditions

      Muggy and gloomy, gloomy and muggy.

      COP

      Mosey down the Greenway (Indian Run with 60lb. sandbag – two men).  Ran between Dog Park and circled up in the lower parking lot.

      SSH IC x 20
      Monkey Humpers IC x 20
      Copperhead Squats IC x 20
      Dirty Dogs (R & L) IC x 20
      Lil’ Baby Arm Circles (Forward & Reverse) IC x 20
      Cherry Pickers IC x 20
      Don Quixote’s IC x 20

      Grab the sandbag and mosey down the parking and up to the top of Hell Hill and back down to the start of the Greenway.

      The Thang

      Dora – Partner Run (Teams of 2)

      100 Burpees  – 200M Run
      200 Merkins – 200M Run
      100 Lunges – 200M Run
      200 SSH – 200M Run
      100 Squats – 200M Run
      200 High Knees – 200M Run

      Mary
      Freddie Mercury’s IC x 20
      Little Baby Crunches IC x 20
      Leg Lifts IC x 20
      Hello Dollies IC x 20

      COT

      CIRCLE OF TRUST: Building on the theme of “Fellowship” don’t pass up the opportunity to connect with other brothers.  Hold each other accountable.
      BALL OF MAN: Prayers for Fastlane’s family as the provide care for his wife’s Grandmother.  Prayers for Clothespin’s upcoming trip to Central America.

      Moleskin

      Fastlane comes prepared.  Not only does the man ALWAYS have exrta pairs of glothes he also carries an inhaler!

      News

      Fallen Five Convergence and Ruck at The Dame Saturday July 13, 2019 – No workout at The Battery.

      Recent Backblasts

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        Climbing Jacob’s Ladder Or How I Learned To Stop Worrying And Love Running

        QIC: Rug Doctor (R)
        Date: 06/12/2019
        PAX: Clothespin, Mrs. Baker (R), 9 Volt (R), FNG-Rehab
        AO: The Battery

        Conditions

        A little rain…what else would you expect at The Battery.

        COP

        Mosey around the Dawg Park
        Squat Thrusts IC x 10
        LBC’s IC x 10
        Flutter Kicks IC x 10
        SSH IC x 10
        Copperhead Squats IC x 10
        Lil’ Baby Arm Circles (Forward and Reverse) IC x 10
        Overhead Press IC x 10
        Seal Claps IC x 10
        Morrocan Night Clubs IC x 10 (Are your shoulders burning yet?)
        Mosey around the Dawg Park

        The Thang

         
        Jacob’s Ladder
        The routine involves the Pax doing one exercise proceeded by a nice long mosey.  Upon returning to the starting point the Pax does two of the same exercise followed by another nice long mosey.  This continues until the Pax has completed five of the same exercise with a helluva lot of running in between each rep.  Once five reps of one exercise is completed the Pax moves to another exercise. The exercises performed:
        Merkins
        Burpees
        Squats
        SSH
        LBC’s
        Squat Jumps
        Mary:
        Peter Parkes IC x 10
        Hello Dollies IC x 10
        30 Second Plank
        Leg Lifts IC x 14 (Thanks to Baker)
        Flutter Kicks IC x 10

        COT


        CIRCLE OF TRUST:          On June 6, 2019, 97-year-old former Army Airborne Paratrooper Tom Rice repeated what he had done as a 22-year-old man, he jumped out of a perfectly good airplane over the beaches of Normandy, France.  Tom commented that the one big difference between last weeks jump and the one he performed on the Day of Days was he wasn’t being shot at.  Tom is more of bad-ass then most of us could ever hope to be.  In addition to Tom being a young 97, this former member of the 101st Airborne Division recently had a knee replacement.  When asked about his recent surgery Tom commented that his knee was sore but “we’ll just not think about it”.  The next time your body is saying that you can’t take anything else, you’re too tired,  or you’re too old to post, ruck, or do something completely stupid and utterly pointless, think about Tom Rice, suck it up, and get it done.
        BALL OF MAN: Prayers for Pax members who are traveling.

        Moleskin

        Not much smack talk this morning, just a lot of sweat angels left on the Greenway.

        News

        Convergence at The Dame for the Fallen Five on 13 July 2019.

        Recent Backblasts

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        “Woodrow” HERO WOD For Memorial Day

        QIC: Rug Doctor (R)
        Date: 05/25/2019
        PAX:  Bubbles (R), FNG-Clothespin, Deep Dish, Fastlane, John Doe, Mrs. Baker (R), Mustang, Rhythm, Schnitzel (R)
        AO: The Battery

        Conditions

        Muggy and 71°F

        COP

        Disclaimer:  Welcome to F3.  I am not a professional which will become evident as soon as the workout begins.  We don’t know you’re medical history or level of fitness so work out accordingly and modify as necessary.  If you become injured or incapacitated we’ll get you help.  With that being said, let the fun begin.
        Mosey down the Greenway and around the Dog Park to the Parking Lot. Circle up.
        Willie Mayes Hayes IC x 12
        Lil’ Baby Arm Circles (Forward and Reverse) IC x 12
        Don Quixotes IC x 14
        Cherry Pickers IC x 12
        Copperhead Squats IC x 14
        Mosey around the Dog Park and back to the start of the Greenway next to Fiddlers Green (Where the Flags are Planted)

        The Thang HERO WOD “Woodrow”

        First Round: 
        10 Burpees
        200M Run
        Second Round: 
        10 Burpees
        20 Freddie Mercury’s
        200M Run
        Third Round:
        10 Burpees
        20 Freddie Mercury’s
        30 Merkins
        200M Run
        Fourth Round:
        10 Burpees
        20 Freddie Mercury’s
        30 Merkins
        40 Mountain Climbers
        200M Run
        Fifth Round:
        10 Burpees
        20 Freddie Mercury’s
        30 Merkins
        40 Mountain Climbers
        50 Sit-Ups
        200M Run
        Sixth Round:
        10 Burpees
        20 Freddie Mercury’s
        30 Merkins
        40 Mountain Climbers
        50 Sit-Ups
        60 Squats
        200M Run
        Seventh Round: 
        10 Burpees
        20 Freddie Mercury’s
        30 Merkins
        40 Mountain Climbers
        50 Sit-Ups
        60 Squats
        70 SSH
        200M Run
        Pick up the Six and converge back at the Flags on Fiddler’s Green for a round of Sally – Elbow Planks to Starting Merkin Position.

        COT

        CIRCLE OF TRUST:  This Monday is Memorial Day.  People get holidays confused, but Veteran’s Day is when we celebrate all Vets.  Memorial Day is when we honor all those who have given the last full measure of devotion by sacrificing their lives in the service of their country.  I created this HERO WOD to honor all those whose lives were cut short while defending our cherished way of life and all too forgotten or dismissed freedoms.  I named this Workout in honor of my cousin, PFC Woodrow H. Damron – CO B, 1ST BN, 23RD Marines, 4 Marine Division who was killed on 28 February 2019 D+9 during the assault on Turkey Knob at the Battle of Iwo Jima.  By March 3, 1945, two of every three infantrymen who came ashore on L-Day was a casualty.  After the Battle of Iwo Jima Admiral Charles Nimitz stated “By their victory, the 3rd, 4th, and 5th Marine Divisions and other units of the Fifth Amphibious Corps have made an accounting to their country which only history will be able to value fully. Among the Americans serving on Iwo Island, uncommon valor was a common virtue.
        33585808_1919608604996747_3450442314604871680_n
        BALL OF MAN: Prayers for Fastlane, his wife, and her grandmother as they provide care for her.  This past week was rough for her and she and they need our thoughts and prayers.  Prayers for Clothespins Grandfather who is suffering from Parkinson’s.

        Moleskin

        There wasn’t much chatter going on this morning but we did leave a lot of sweat angels on the  Greenway.

        News

        Convergence at The Dame Memorial Day for Murph this coming Monday.

        Posted on

        Diamonds Are Forever (Or at least they feel that way)

        QIC: Rug Doctor (R)
        Date: 05/15/2019
        PAX: Deep Dish, Fastlane, Mrs. Baker (R), 9 Volt (R), Sidewinder (R), WuzntMe
        AO: The Battery

        Conditions

        Dry and cool 52°F

        COP

        Disclaimer: We’re all veterans here but you’re here voluntarily and if you go into cardiac arrest or stub your toe we’ll get you to your vehicle or call in Lifeforce.
        Mosey around the Dog Park and back to the flags.
        SSH IC x 12
        Imperial Walkers IC x 12
        Little Baby Arm Circles (Forward and Reverse) IC x 12
        SSH IC x 12
        Mosey around the Dog Park and back to the flags.

        The Thang

        Four cones were set up about 100 feet apart in a baseball diamond pattern on the grass around the flags.  The Pax all gathered at the first cone to begin.
        Title of exercises or routine
        First Round: 7 Burpees at Cone 1, 2, 3, and 4. Running in between each cone.
        Second Round: 14 Merkins at Cone 1, 2, 3, and 4. Running in between each cone.
        Third Round: 21 Lunges (both legs count as one) at Cone 1, 2, 3, and 4.  Running in between each cone.
        Fourth Round: 28 Big Boy Sit-ups at Cone 1, 2, 3, and 4.  Running in between each cone.
        Fifth Round: 35 Air Squats at Cone 1, 2, 3, an 4. Running in between each cone.
        Sixth Round: 42 Mountain Climbers at Cone 1, 2, 3, and 4.  Running in between each cone.
        Seventh Round: 49 SSH at Cone 1, 2, 3, and 4.  Running in between each cone.
        Had time to begin at the First Round again and went through another round of Burpees.
        Mary:
        7 Freddie Mercury’s
        7 Crunches
        7 Hello Dolly’s
        7 Leg Lifts
        7 Dead Cockroaches

        COT

        CIRCLE OF TRUST: Find someone to be kind to today.  It is small random acts of kindness that can have a tremendous impact on someone.
        BALL OF MAN: Prayers for Fastlane, his wife, and her grandmother as they provide care for her.

        Moleskin

        I don’t think the PAX really enjoy this workout as they frequently referred to me as several colorful expletives during the Q.

        News

        Convergence at The Dame Memorial Day for Murph.
        Hero WOD “Zachary Keller” at The Battery the Saturday before Memorial Day.

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        7 of Diamonds

        QIC: Rug Doctor
        Date: 04/24/2019
        PAX: Fastlane, Deep Dish, Mrs. Baker (Respect), WuzntMe, Sidewinder (Respect)
        AO: The Battery

        Conditions

        Clear, muggy, 54°F, dark.

        COP

        SSH IC x 7
        Little Baby Arm Circles Forward and Reverse IC x 7
        Mountain Climbers IC x 7
        Bends & Thrusts IC x 7
        Don Quixote’s IC x 7
        Mosey around the Dog Park and back to the flags.

        The Thang

        There were four cones set up similar to a baseball diamond with each about 60 feet apart.  The Pax all started at the same cone and performed the following:
        Round #1: Perform 7 Burpees OYO at each cone running between cones.
        Round #2 Perform 14 Mountain Climbers OYO at each cone running between cones.
        Round #3 Perform 21 Merkins OYO at each cone running between cones.
        Round #4 Perform 28 Shoulder Taps OYO at each cone running between cones.
        Round #5 Perform 35 Big Boy Sit-ups OYO at each cone running between cones.
        Round #6 Perform 42 Squats OYO at each cone running between cones.
        Round #7 Perform 49 SSH OYO at each cone running between cones.
        Mosey’d over to the Greenway and we had enough time to fit in 30 LBCs before moseying back to the Flags for the COT.

        COT

        CIRCLE OF TRUST: I don’t watch very much television but I happened upon a show the other night where people compete in a forge to see who can create the best sword, ax, knife, etc, in a short period of time.  The forge is incredibly hot and uncomfortable, and the process of folding layers of molten metal upon each other to create a functional weapon is incredibly physical.  At one point one of the forge workers was burned and another was overcome by the heat, but none of them quit.  Watching that show had me thinking that it was a great analogy to what each of us is trying to accomplish in F3.  We all start out as a piece of raw metal.  To become what God has intended for us to be, we will have to submit ourselves to being tempered by fire and pressure.  Iron sharpens iron.
        BALL OF MAN: Continued prayers for Fastlane, his wife, and their grandmother.  She suffered a minor stroke and Fastlane and his wife are providing care for her.  Prayers for WuzntMe for patience, fortitude, and wisdom as he entertains his in-laws this coming weekend.

        Moleskin

        There wasn’t much being said during today’s festivities.  

        News

        Black Ops this Friday at Veteran’s Park in Ooltewah.  Don’t forget to be training for the Murph coming up in May at The Battery!

        Posted on

        Rug’s B-Day Q

        QIC: Rug Doctor
        Date: 04/13/2019
        PAX: Blowout, Bubbles, Fastlane, Deep Dish, Mongo, Mrs. Baker, Mustang, 9Volt, Sidewinder
        AO: The Battery

        Conditions

        Rain, what else would we have at The Battery

        COP

        Mosey down Greenway to lower parking lot.
        SSH IC x15
        Imperial Walkers IC x 15
        LBC’s Forward IC x 15
        LBC’s Reverse IC x 15
        Don Quixote’s IC x 15
        Mosey to the Pavillion which was decorated with balloons, streamers, and a half-eaten cupcake (thanks 9Volt)!

        The Thang

        First Round:
        Circuit – one-minute AMRAP for each station with 15 seconds rest of the following:
        Goblet Squats with a 25lb weight
        Banded overhead press with either black or purple band
        Plank Jacks
        Decline Merkins
        Speed Rope
        Kettle Bell Swings
        50lb Sandbag Clean & Press
        Star Jumps
        Dips on Bench
        Shoulder Tappy Taps
        Farmers Step-ups With 60lbs
        Banded Curls
        Box Jumps on Bench
        Sit-ups
        Renegade Rows with 15lb dumbells
        Weighted lunges with 20lb dumbells in each hand
        Overhead carry with 60lb sandbag
        Mosey to parking lot to run suicides.
        Repeat Round 1
        Mosey to parking lot to run relay with sand bags in two teams while the remaining Pax holds Al Gore.

        COT

        CIRCLE OF TRUST:  After 52 years I’ve learned one incontrovertible truth, time is fleeting.  Carpe Diem “Seize the Day”.  Read recently in Scripture (Psalm 90:9) “we spend our years as a tale that has been told”.  While it never resonated with me when I was young, the older I get the more I realize that time is fleeting and while it doesn’t actually increase in speed, it certainly seems so.  It is our responsibility to make the very most of each day.  To work hard, to love hard, to forgive and ask for forgiveness, to strive for excellence, to learn, to give, to serve.  Each of us must purpose in our hearts that we’ll not waste one minute but prepare, plan, and make every second of every day count.  Carpe Diem!
        BALL OF MAN: Prayers for Blowouts Uncle and family.  Prayers for Fastlane’s wife and her Grandmother as they serve as her caregiver.  There were several other prayers for sickness.

        Moleskin

        In the midst of Round 1 of our workout, Deep Dish enlightened the PAX with the following:  Merkin (definition):

        A pubic hair piece. A toupee for the pubic area/genitals. In the 1700’s when mercury was used to treat sexually transmitted diseases (Gonorrhea or Syphilis) one of the side effects was the loss of pubic hair. To disguise this condition, that was not cured by mercury, a Merkin was employed.
        17th Century setting: Due to his treatment of the “French Pox” (syphilis) with mercury a merkin Gwendolyn used a Merkin to used to hide the side effects of hair loss and not alarm her husband.
        We are all grateful for Deep Dish’s word of the week.

        News

        Don’t forget Black Op Monday’s at Fletcher Park and our new Wednesday morning workout at The Battery.
        Saturday, May 25, 2019 – Murph at The Battery.

        Posted on

        PFT And Tubthumping

        QIC: Rug Doctor
        Date: 03/16/2019
        PAX: Billie Jean (Respect), Blowout, Bubbles (Respect), Deep Dish, Fastlane, Ms. Baker (Respect), 9-Volt (Respect), Rhythm, Schnitzel (Respect), Secret Sauce, Sidewinder (Respect), Swanson, Transplant, WuzntMe, FNG-Louganis, FNG-Annika Sorenstam
        AO: The Battery

        Conditions

        Clear and 38F

        The Disclaimer

        If you’ve come here looking for professional fitness instruction, you’re at the wrong place.  Only you and your medical care professional know what limitations you have, exercise accordingly.  If you become incapicatated we will get you to your car.  With that being said, we know you have choices of where to suffer in the cold and at this un-Godly hour, so we thank you for choosing F3!  Now let’s “GET SOME”!

        COP

        Mosey from the flags to the end of the parking lot and line up single file.

        • A Skip down to the signs and back.
        • B Skip down to the signs and back.
        • C Skip down to the signs and back.
        • Butt-kicks down to the signs and back.

        Cirlce Up.

        • SSH IC x 10
        • LBAC (Forward and Back) IC x 10
        • Windmills IC x 10
        • SSH IC x 12

        The Thang

        Bastardized PFT (with apologies to the U.S. Armed Forces in advance).  Each PAX paired off with a partner – one exercising the other counting.  The PAX was instructed that incomplete or poor form exercises would NOT count.
        AMRAP Merkins in 2 Minutes
        AMRAP Squats in 2 Minutes.
        AMRAP Bent Knee Situps in 2 Minutes
        AMRAP Burpees in 2 Minutes
        1 Mile Run For Time
        Results to be posted on Slack for all to see.
        Mosey back to flags.
        The Q played the song Tubthumping by Chumbawamba and each time the words “I get knocked down but I get up again” was heard the PAX was delighted in the fact that got to do a burpee. For those who are interested in knowing, that’s 28 burpees.

        COT

        CIRCLE OF TRUST: Curly’s Law from the movie City Slicker states that the secret to life is “one thing”.  What each man’s “one thing” or “why” is, is up to us individually to figure out.  Many men go there entire life and never understand their purpose for being.  Over the coming week, reflect and purpose that you will seek to understand your “one thing” whatever that may be.  Henry David Thoreau said, “The mass of men lead lives of quiet desperation”.  Don’t wait until you’re 50, 60, or 70 to understand your purpose and what motivates you to become everything God intended for you to be.  If you don’t know “why”, waste no time in identifying it and get busy doing what you were put on this Green Marble to do!
        BALL OF MAN: Prayers for Swanson’s family as they struggle with caring for and the long-term care of his Grandmother.  Continued prayers for Fastlane’s M as they both provide care for her mother.  Continue to remember Don Duncan of NY who continues his fitness journey.

        Moleskin

        Other than the occasional groan and gas, the PAX was relatively quiet until Tubthumping which was embraced with great joy and enthusiasm.

        News

        • Remember the Convergence at Veterans Park in Collegedale on March 30th.  NO WORKOUT AT THE BATTERY THAT DAY.
        • Starting Monday, April 1, we’ll be doing a Black Ops workout in the afternoons at 5:30pm (AO to be determined).
        • Starting Wednesday, April 6, we’ll be having an official new morning workout at the Battery at 5:30am at The Battery.

        Recent Backblasts

        Posted on

        Ciabatta, Suicides, and Sally

        QIC: Rug Doctor
        Date: 01/19/2019
        PAX: Bubbles (Respect), Deep Dish, Fastlane, Mrs. Baker (Respect), 9-Volt (Respect), Rhythm, Sidewinder (Respect), WuzntMe
        AO: The Battery

        Conditions – 46F, Raining – A perfectly normal Saturday.

        The Disclaimer – I am not a professional (which will be come evident as the morning progresses).  You are here voluntarily.  We don’t know what your fitness level is or if you have any existing medical conditions.  That being said, and in the future, please write your blood type and next of kin’s number on tape and adhere to some part of your body prior to future workouts.  If you fall out, we will summons LifeForce.

        COP

        Mosey from flags to lower parking lot next to Dog Park.

        • SSH x 19 IC (Since today’s the 19th everything will be done in 19’s (you can thank me later).
        • Abe Vigoda’s x 19 IC
        • SSH x 19 IC
        • Mountain Climbers x 19 IC
        • SSH x 19 IC
        • Copperhead Squats x 19 IC
        • SSH x 19 IC

        Mosey up to pavilion.

        The Thang

        Ciabatta (Tabata F3 Style one minute at each station15-second rest between each station).

        • Squat Jumps
        • Jump Rope
        • Big Boy Situps
        • Goblet Squats
        • Overhead Press With Bands (Pick your poison – red, black, blue, or green for the manly men)
        • Renegade Rows with 15 or 20-pound dumbells
        • Alternating plank shoulder touches
        • Sandbag burpee clean and press
        • Alternating leg step ups with 30-pound litter jugs in each hand
        • Farmers carries with 30-pound litter jugs in each hand or 50-pound bird seed bag
        • Dips
        • Kettlebell swings with 30-pound sand bag
        • CMU Curls

        Mosey to the parking lot for suicides.
        Rinse and repeat circuit and suicides x 2 rounds.
        Merkins with Sally – what a great song.
        Mary – Dealers Choice:

        • Hello Dolly’s
        • Freddie Mercury’s

        COT

        “It’s not the critic who counts…” T.R.’s Man in The Arena speech.  Don’t listen to what other’s say, set your goals, get out in the arena, sweat, bleed, succeed, fail, try again.  At the end of the day, other’s won’t answer for your success or failures, you will.
        BALL OF MEN:

        • Fastlane and his wife, as they provide care for her mother.  Pray for more good days than bad and healing.
        • Prayers for Mrs. Baker’s mother suffering from RA.
        • Prayers for Sidewinder’s mother and his wife as she provides car for her.  Facing another surgery and needs healing.

        Moleskin

        Believe it or not, there wasn’t a lot of mumble chatter this morning while we were partaking of Ciabatta.  There were however several mysterious puddles on the cold damp concrete and various guttural farm animal noises coming from the Pax at various times during the party.

        News

        • PFT at The Battery March 9, 2019 – Be ready to set your baseline.  We’ll be repeating once every quarter.
        • Team OCR – Kingston, TN May 19, 2019 “Hardship Hill” to benefit Operation Enduring Warrior.
        • GORUCK Light “Battle of Baghdad” May 4, 2019 – Chattanooga, TN.