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Shot House Tabata Timer (the free one)

QIC:  Sherlock

Date: 12/28/2020

PAX: Squid, Hasbro, Geek Squad, Milkman

AO: Shot House

Conditions

Upper 30’s, no rain, Waxing Gibbous, nice cool morning for a Tabata beatdown.

COP

Stayed in parking lot for COP

SSH x 21 IC
Imperial walkers x 15 IC
Windmills x 15 IC
LBACs Fwd & Reverse x10 IC, Cherry Pickers x 10 IC, & Moroccan Night Club x 10 IC
Willie Mays Hays x 12 IC
3rd grade exercise x 10 IC
Forward Fold – 10 count
SSH x 20 IC

The Thang

Tabata Timer Reps
Stayed in parking lot and thought we’d try out the free Tabata Timer App to keep time.  Each exercise was done for 45 seconds with a 10 second rest for 3 sets, then move on to the next exercise and repeat for all exercises.  Coupons were used.

45 seconds work and 10 second rest x 3 sets each

  1. Decline Merkins (feet on coupon)
  2. Goblet Squats
  3. Coupon Curls
  4. Big Boy Sit-ups
  5. Coupon Bench Press
  6. Coupon kicks (toe taps on coupon)
  7. Overhead Tricep Extensions
  8. Plank
  9. Overhead Press
  10. Lunges
  11. Dips (on the block)
  12. Freddie Mercurys

COT

Quote: “The grass is greener where you water it.”
Neil Barringham

Saw this quote and took the following meaning from it, you have to focus on what it is you want to improve or grow in your life. Whether it is improving your health, weight loss, relationships, etc., you have to work and focus your effort on that aspect to make it better.

Moleskin

For some reason the workout always looks a little easier on paper… However, the “free” Tabata timer kept us moving and we finished right on time thanks to the nice voice coming out of the speaker at each interval. Milkman was so impressed he wondered aloud what she might say in the “paid” version…

Really appreciate all the encouragement and support from everybody this morning.

News

Jan 1 – Convergence at Anvil!

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    Shaught Howss

    QIC:  Fissure

    Date: 12/11/2020

    PAX: Freetime, Sherlock, Cleaver, Snatch, U-Turn, Blue, Milkman

    AO: Shot House

    Conditions

    High 30s and clear

    COP

    Mosey to track, circle up
    20 ssh, fwd fold, 15 ssh, iraqi tea time, 10 ssh, Imperial Walkers, 5 ssh
    Mosey lap

    The Thang

    Partner up

    Partner A runs lap while partner B alternates between 20 slow n low squats then 20 walking lunges until Partner A returns and you switch. Each partner completes two laps

    Partner A runs lap while Partner B low n slow squats, switch

    Partner A runs lap while Partner B does walking lunges, switch

    Partner A runs lap consisting of Bernie straightaways and run curves while partner B alternates between 20 slow n low squats then 20 walking lunges until Partner A returns and you switch. Each partner completes two laps

    Everyone runs three laps

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      See You When I See You

       

      QIC:  Mr. Clean

      Date: 12/16/2020

      PAX: Milkman, Cleaver, Snatch, Friar Tuck, Roomba

      AO: Shot House

      Conditions

      Misty. Rainy. Back to misty.

      COP

      SSH x20 IC

      Forward Fold OYO

      Willie Mays Hays x19 IC

      The Thang


      See You When I See You
      Partner Up. Run in opposite directions around the track. When Pax meet, complete 2 exercises. Run again till they meet. Complete same 2 exercises with one less rep. Rinse and Repeat until complete.

      Pax collect their blocks. Same routine. Carry block. YHC realized quickly this was slightly over zealous, so Pax ran a lap in opposite directions and back to blocks for exercises.

      Exercises were Merkins/Squats — Round 1

      Exercises were Shoulder Press/Curls — Round 2

      COT

      Saint Thomas Aquinas, a devout Christian, proposed the idea of Humanism. Humanism simply puts more emphasis on the human mind and its ability to rationalize and use that. At the time, he got in a great deal of trouble for this as it did not align with the church’s “laws”. He still remained committed to his faith.

      Do a Google search today and his original philosophy seems to go hand in hand with atheism. Why is that?

      Somewhere, at some point, someone los their way, bastardized the original philosophy, and claimed it as their own.

      This COT was about Christianity, atheism, Humanism, or even faith. It was about pointing out the effects of people losing their way. Let’s makes sure we don’t lose our way and always keep the courage of our convictions.

      Moleskin

      News

      [Fill in News, Upcoming Q’s, Events, etc.]

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        Your Shot House Dose

        QIC:  GeekSquad 

        Date: 12/7/2020

        PAX: Cleaver, Hasbro, Milkman, Ponce De Leon, Sherlock,

        AO: Shot House

        Conditions

        Disclaimer: This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car.

        COP

        Mosey to Middle School parking lot carrying coupon

        Warmup ALL IC x 15-20
        SSH
        Mountain climbers
        Proscuitto’s Gold Chains
        SSH
        Merkins
        Moroccan Night Clubs
        SSH
        Forward LB Arm Circles
        Backward LB Arm Circles
        Overhead Presses


        The Thang

        Parking Lot Party at HMS ( All Stations AMRAP for 30 sec)

        1. Lunges
        2. Merkins
        3. Overhead Presses
        4. Bonnie Blairs
        5. Alternating Shoulder Taps
        6. Shrugs
        7. Frog jumps 10 out Bear Crawl back
        8. Plank jacks
        9. Carolina Dry Docks
        10. Take a lap around the parking lot

        11. Squats
        12. Diamond Merkins
        13. Bent over rows
        14. Imperial Walkers
        15. Infinity Planks
        16. Tricep Extensions
        17. Reverse lunges
        18. Hand release merkins
        19. Take a lap

        20. PAX choice exercises for 30 sec each x 5 PAX members

        Mosey back to the parking lot carrying block and finish with round of marys

        (All Exercises during mary until Q says time)

        Pretzels Left leg / Pretzels Right Leg
        butt kickers
        heel touches

        Plank until time expires

        COT

        Our mission:

        F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership.

        I want to challenge you in the area of leadership and specifically to lead in the little things.

        HCs are important to the Q. We have been slacking with those lately.

        Another few ways to lead in the little things is to pick up the six, encourage each other during the workout, connect outside the workout time & to step up and Q at other locations.

        These are all good ways to live the mission and get the most out of F3.


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          Round and Round We Go!

          QIC:  GeekSquad 

          Date: 11/21/2020

          PAX:  Hambone, Joanna, Pound Dog, Prosciutto, Red Raider, Whittler

          AO: Convoy

          Conditions

          Disclaimer: This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car.

          COP

          Da Warm up in parking lot
          To Today it was a Good Day- ice Cube
          Da Warm up
          SSH x 15
          LB arm circles forward then backward x20
          Moroccan Night Club x 20
          Overhead Presses x 20
          Cherry Pickers x 20
          Prosciutto’s Gold Chains x 20
          SSH x 14
          Windmill x15
          Willie Mayes Hayes X 15
          Imperial Walkers x 15
          SSH x 11

          Mosey to the track

          The Thang

          1 Indian run lap around the track – to Insane in the brain

          1st 2 laps around track mosey to bleachers and do 20 box jumps (to jump around), 30 dips & 50 LBCs
          then a lap and 50 squats, 36 mountain climbers, 14 burpees at the bleachers again

          3rd / 4th Lap
          15 Carolina Dry Docks, 24 step ups & 36 Freddie Mercury’s (2nd time monkey humpers to The Humpty Dance.
          then 30 Count lunges, 25 Peter Parkers, 15 Dive Bombers and mosey another lap

          Mosey back to the parking lot and finish with round of marys

          Heel touches x10
          Pretzels 1 leg x10
          Pretzels 2nd leg x10
          Pickle Pointers 3rd leg x10
          Pickle Pounders x10
          Hello Dollys x10
          Box Cutters x10

          COT

          The strength that comes from choosing to be thankful during the hard times.

          It was a week ago Thursday, I got the call that Jennifer’s dad was called home to be with Jesus, much sooner than we imagined he would be. It has been a hard week, but it has led me to being intentional about focusing on what I am thankful for. This Thanksgiving will be different from all the ones before it, due to COVID, 2020, and the passing of my father in law, but I draw my strength from my faith in God that Jesus Christ is my Savior and my Deliverer. I dig deep within like we have over the past hour to push through the difficult times and yet choose to be thankful for them because I know they make me stronger. Much like in a workout, when we allow our muscles to be stretched and push ourselves mentally to not stop when it gets hard, we can be thankful afterward for what we learned and for the strength that comes when we need it most! My advice is to remember: It may be painful for a little while, but it will eventually pass and on the other side you will become stronger.

          Romans 5:1-8

          “Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. Through him we have also obtained access by faith into this grace in which we stand, and we rejoice in hope of the glory of God. Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us. For while we were still weak, at the right time Christ died for the ungodly. For one will scarcely die for a righteous person—though perhaps for a good person one would dare evenq to die— but God shows his love for us in that while we were still sinners, Christ died for us.”
          Romans 5:1-8 ESV

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            Eleven, Thirty, Twenty (The Day and the Rep Counts)

            QIC:  GeekSquad 

            Date: 11/30/2020

            PAX: Postman, Milkman, Roomba, Cleaver, Sherlock

            AO: Shot House

            Conditions

            main gate was locked, so we took the long mosey way around, chilly, but the rain held off. low 50s

            Disclaimer: This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car.

            COP

            Da Warm up on parking lot

            All IC

            SSH x 11
            Forward Fold x 11
            Willie Mayes Hayes x 11
            Imperial walkers x 11
            Mountain Climbers x 11
            Iraqi Tea Time x 11
            Windmills x 11
            SSH x 30
            Forward Arm Circles x 11
            Reverse Arm Circles x 11
            Overhead Seal Claps x 11
            Regular Seal Claps x 11
            Moroccan Night Clubs x 11
            Cherry Pickers x 11
            Chinooks x 11
            SSH x 20

            The Thang

            Mosey the long way around to the track then…

            Four Corners

            Started at Bleachers – box jumps up- mosey back down, box jumps up and mosey back down then Bernie to first corner of track (Station 1)

            1st (ALL AMRAP for time intervals)
            60 seconds – merkins
            60 seconds – monkey humpers
            11 burpees
            Lunge to next station

            2nd
            60 seconds – shoulder taps
            60 seconds – LBCs
            15 burpees
            Jail break to station 3

            3rd
            60 seconds – Plank Jacks
            60 seconds – Squats
            15 burpees
            Gorilla hops to next station

            4th
            30 seconds – Carolina Dry Docks
            30 seconds – Flutter Kicks
            Mosey back to start. – ran out of time here

            COT

            COT – take care of yourself right now. Don’t let your guard down. There’s another spike in positive cases. Be a good soldier. Be steadfast, stand firm, immovable. “If you are not firm in faith, you’re not firm at all.” – my pastor, F3 Blindside Paul challenged his brothers (the believers ) in Corinth with similar words recorded in 1 Corinthians 16:13-14, “Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.” 1 Corinthians 16:13-14 ESV

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              A Simple Dora VQ at Shot House

              QIC:  Sherlock

              Date: 10/21/2020

              PAX: Milkman, Lyft, Radiohead, Skitch, Hasbro, Slois Lane, Ponce de Leon, Oil Can, Hobo, Cleaver

              AO: shot-house

              Conditions

              Around 60°, cool, clear, perfect for bunny hops

              COP

              Mosey to track – circle up at paved area behind far goal post
              SSH x 20 IC
              Imperial walkers x 15 IC
              Windmills x 15 IC
              LBACs Fwd & Reverse x10 IC, Cherry Pickers x 10 IC
              Willie Mays Hays x 12 IC
              3rd grade exercise x 10 IC
              Forward Fold – 10 count
              SSH x 20 IC

              The Thang

              On the football field, a simple dora: one partner goes 50 yds down and back while the second partner performs exercise AMRAP, then swap places for each exercise.
              This was a little more difficult than it looked on paper

              50 yds down/back
              (repeat until time)
              Bernies down/ run backKaraokes down/ backBunny Hops down/ run back
              Squats
              Flutter Kicks
              Merkins
              American Hammers              		Monkey Humpers
              Burpees
              Lunges
              Plank Jacks              		Frog hop ins
              Squat Jumps
              LBCs
              Mountain Climbers

              COT

              Quote:

              “You don’t have to be great to start, but you have to start to be great.” – Zig Ziglar

              My VQ so thought this quote was a fit. Really appreciate all the encouragement and support from the PAX.

              Moleskin

              Ponce said “my spine thanks you for the 200yds of bunny hops”.

              ….Your welcome. 🙂

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                The Sad Clown Vaccine

                QIC:  Mr. Clean

                Date: 10/09/2020

                PAX: Blue, Cleaver, She Shed, Snatch, Ponce, Heisenberg, Sherlock, Slois Lane, Money Shot, U-Turn

                AO: Shot House

                Conditions

                Cool and crisp

                COP

                SSH x20 IC
                Shoulder Blaster

                The Thang

                A modification to the “Wildcat Crawl”. Often times modification indicates easier, but modification means change. This just a change in the routine, well, except for the timed mile.
                YOU vs. YOU
                Time Mile
                Mosey to bottom of the bleachers for a “10 Count”

                20 Inverted Rows at bottom of bleachers
                Ascend the Bleachers
                1 Incline Merkin
                Descend the Bleachers
                19 Inverted Rows
                Repeat until 1 Inverted row to 20 Incline Merkins

                Run 800M (2 Laps)

                COT

                “The issue of faith is not so much whether we believe in God, it is whether we believe the God we believe in.”

                Shot House got its name through the connection with Hixson High School formerly being the sight for vaccinations for the surrounding community.

                Ironically, we are in a time when many are begging for a vaccines to take care of the “Covid-19 Problem.”

                Shot House, as the AO, developed as a need after this recent exponential growth in F3 Chattanooga. YHC has no doubt our own Prosciutto could provide some awesome data about the growth patterns, but to the naked eye, YHC sees even further irony…

                This exponential growth occurred directly after we were quarantined from this virus in which we search for a vaccine.

                While we still search for a Covid-19 vaccine, we clearly see that ALL of F3 Chattanooga is vaccinating what is known as “Sad Clown Syndrome”. This post quarantine era has proven what we already knew: men struggle with loneliness and need something to aid with this struggle, and they need exercise in their lives to help them contend this loneliness.

                F3 provides all of these things, so as we close today, YHC asks: where are all of those guys that came out? are they still posting regularly? are YOU connecting with them?

                If you answered yes to any of these questions, then please continue to remember this is more than a workout, and if you answered no to any of these, then once again, remember it is more than a workout and try to reach out to those that need it.

                Moleskin

                News

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                  Shothouse BOMBS

                  QIC:  NordicTrack

                  Date: 08/14/2020

                  PAX: Tasty Cakes, Payload, Dundee, Magnum, Sherlock, Ponce de Leon, Blue, Cleaver, Milkman, Mr Clean

                  AO: Shothouse

                  Conditions

                  Warm and humid, like rolling in maple syrup.

                  COP

                  SSH

                  Forward Folds

                  Willie Mays Hays

                  LBAC’s, then in reverse

                  Overhead claps

                  Forward Folds

                  Hamstring stretches

                  The Thang

                  Partner up. (Split Pax as needed to maintain social distance) First Partner performs 1/10 of the total exercise while the second one walks with their coupon. First Partner completes exercise, then runs and catches up with Second Partner. Swap.
                  Shothouse BOMBS
                  B – 100 Burpees

                  O – 150 Overhead Press

                  M – 200 Merkins

                  B – 250 BBS

                  S – 300 Squats with coupon

                  COT

                  Inspiration taken from the book The Power of Full Engagement by Jim Loehr and Tony Schwartz.

                  Energy, not time determines productivity. Humans are creatures of habit. It takes far more energy to manually force yourself to do something than it does to do something out of habit. Our capacity for self control is limited. When trying to instill a habit, it is important that we write down what we do. Studies show that if you want to kick an addiction, it is not enough to simply abstain. You have to write down a plan for what you will do. This is why we Hard Commit (HC). When we say we are going to do something, and we write it down, we are more likely to do it than if we just happen to show up. HC’ing to a workout mentally commits yourself to coming, even if you don’t want to.

                  Moleskin

                  I believe Milkman really wants everyone to wear Gold F3 gear to our workouts. Wildcats represent!

                  News

                  New Hixson AO (OTB) begins Monday.

                  Go onto the website and buy some F3 merchandise.

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                    Crazy 8’s at Shot House

                    QIC: Oil Can

                    Date: 08/10/2020

                    PAX: NordicTrack, Mr. Met, Hasbro, Magnum, Postman, Cleaver, Milkman, Mr. Clean, Resume, Roomba, Dundee, White Lightning, Sherlock

                    AO: Shot House

                    Conditions

                    Typical summer morning — mid to low 70s, a very slight breeze & some birds chirping.

                    COP

                    Windmills x 15 IC, Forward Fold, SSH x 20 IC, LBACs Fwd & Reverse x10 IC, Cherry Pickers x 10 IC

                    Bear crawl merkins – 3-count bear crawl followed by a merkin – for about 50 yards. PAX really enjoyed this warmup…or that’s what it sounded like!

                    The Thang

                    Crazy Eight’s – Part 1
                    Split PAX into groups around the track & do a set of 8 exercises.
                    8x Squats
                    8x Flutter Kicks
                    8x Merkins
                    8x Monkey Humpers
                    8x Hello Dollies
                    8x Plank Jacks
                    8x Squat Jumps
                    8x LBCs

                    Rotate doing 8 lunges, 8 count bear crawl, 8 count crab walk & 8 bunny hops

                    Do set of eight exercises again, then rinse & repeat until eight total sets have been completed.

                    Crazy Eight’s – Part 2
                    Mosey to bleachers & spread out to give room between each PAX
                    8x Incline Merkins
                    8x Decline Merkins
                    8x Dips
                    8x Box Jumps

                    One trip up to the top of the bleachers will give you four sets, so do two trips up the bleachers.

                    Mosey back to the parking lot for time.

                    COT

                    Read the other day about a 103 year old woman getting her first tattoo to cross it off her bucket list. She got a tattoo of a frog – an animal she loves dearly.

                    The grandmother did this during COVID, and I really found it quite touching that despite everything going on, she still found a way to do something on her bucket list. Encouraged the PAX to do something on their bucket list during this time.

                    Moleskin

                    Nothing of note. Just a solid beatdown enjoyed by all.

                    News

                    Ponce’s VQ at Shot House on Wednesday; sign up for IronPAX

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