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Dora 2000

QIC:  NordicTrack

Date: 07/15/2020

PAX: Snatch, Sherlock, Milkman, Footloose, Payload, Roomba, Hambone, Mr. Clean, Recycle, Hasbro, Dundee, Blue, Postman, Cleaver, Ponce de Leon, White Lightning, Magnum, FNG-Swinger

AO: Shot House

Conditions

Tennessee standard humid

COP

SSH

LB Arm Circles

LB Arm Circles (reverse)

Forward fold

Willie Mays Hays

8 Count Body Builders

The Thang

Pair up. One member will perform exercises while the other will Mosey to the 50 Yd line and back. Then switch. Counts are cumulative in the team.
Dora 2000

  1.        Lunges x200 (Single Count)
  2.        Merkins x200
  3.        LBC x200
  4.        Overhead Press x200 (Coupon)
  5.        Squats x200 (Coupon)
  6.        Freddie Mercury x200 (Count each left)
  7.        BBS x200
  8.        Monkey Humpers x200
  9.        Curls x200 (coupon)
  10. Shoulder Taps x200 (Count each left)
  11. Extra Credit – Burpees x100

COT

There are three areas of our lives we need to maintain in order to achieve happiness and fulfillment: Our physical health, our mental health, and our spiritual health. Each of these areas of our lives requires intentional growth in order to prevent stagnation. Focusing too much on one area while neglecting the others leads to imbalance. Imbalance can cause issues such as poor health, depression, and unhappiness.

The physical is easiest to talk about, and as F3 is a great place for physical development. Though what one puts into their body has just as much effect as what we get out of our body in these workouts. One can easily out-eat their exercise.

The mental health requires exercise of the mind. Yearning to learn and grow mentally takes intention. Over time, the mind can become strong like our muscles. If you look at some of the greatest minds in the world, they all have one thing in common; the intense desire to continue to learn and expand their minds.

Spiritual health can encompass many things in our lives. Positive influences in our lives can lift our spirits and make us whole. While negative people and circumstances can wear us down over time. Consider what is in your life, and where you spend your time. Are you going to church as often as you want to? Are you spending enough time with your kids?

Make sure your priorities align with your passions, and you will enjoy fulfillment. While balance is needed, having strength in one area can help support the others. Ever thought you could not do any more Merkins until someone comes along and encourages you? Focus on positive influences in your life, and get rid of negative ones. Push your mind like we push our bodies in F3. Try to bring yourself beyond the point of exhaustion. But make sure you allow yourself to rest and recover.

Moleskin

After a prior leg day, many were happy with coupon squats. Plenty of grunting as we took a knee at the end.

News

Landfill Saturday, July 25 from 7-8 AM. Bring your family!

Friar Tuck VQ tomorrow.

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    Hey Mate! Where’s the Drive-Thru

    QIC:  Mr. Clean/Oil Can

    Date: 07/13/2020

    PAX: Band Camp, Big Al, Coldplay, Cleaver, Footloose, Gretel, Hasbro, Hotwheels, Magnum, Milkman, Ollie, Padre, Postman, Roomba, Slois Lane, U-Turn

    AO: Shot House

    Conditions

    Thick. This was mentioned at least 12 times.

    COP

    Willie Mays Hays x10 IC

    Forward Fold x10 IC

    Big Arm Circles/Reverse x10 IC

    Windmills x10 IC

    Merkins x10 IC

    The Thang

    This was a Co-Q several months in the making. It finally came to fruition! The American & Aussie Posse. Oil Can took the COP and the following potion of The Thang


    Mosey Through the Drive-Thru
    13 Burpees

    50 American Hammers

    50 Lazy Side Hops

    13 Nature Destroying Dive Bombers

    Mosey through the Drive-Thru (Lap) — Pax completed 3 rounds. Q passed to Mr. Clean

    Take Your Koala Bear to Work Day

    Pax Moseyed the straight. Koala Bear Crawled the Curve. Moseyed the Straight. Rode their Kangaroo in the next curve.

    Every Aussie Surfs

    Same as above but surfed (shuffled) the curves.

    Each lap the pax completed an exercise at each turn: 1. 25 Crocodile Chomps, 2. 25 Squats, 3. 25 Flutter Kicks, 4. 25 Plank Jacks

    COT

    One might notice this workout was themed based upon stereotypes from the countries represented.

    YHC began with a word about stature. Compared to YHC, Oil Can is small in stature. Compared to some of the Huey HIM, YHC is small in stature. Ironically, during the workout, someone pointed the ease in which Oil Can completed reps due to his “130 pound frame”.

    Perspective is an amazing thing. Today’s exercise numbers and exercises were chosen to honor Oil Can. He’s 25 (almost) and those were some of his favorites. Additionally, he comes from Melbourne. This is a city often underestimated for its cultural significance to Australia, ironic again, considering its the second most populous city. Again, perspective.

    While small in stature, Oil Can’s impact is NOT small in stature. He is a true HIM for our community.

    Shouldn’t we all take a lesson from this? A young man, from a foreign land, came here, now is a part of F3. Takes a lot of courage, Grace, and being intentional for him to do what he does.

    Can’t we also be graceful? Courageous enough to to be compassionate while holding strong to our sense honor?

    Moleskin

    Is Hixson’s mascot a dawg or something — nothing else said mattered after that statement.

    News

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      Dundee VQ – (7/8 – Shot House)

      QIC:  Dundee

      Date: 7/8/2020

      PAX:  Hasbro, Lloyd, Big Al, Payload, Ponce, Geek Squad, Cleaver, Sherlock, Postman, PE, Magnum, Snatch, Blue, Recycle, Hambone, Nordic Track, Oil Can, Milkman, Gretel, White Lightning, Steam Engine

      AO: Shot House

      Conditions

      A balmy 74 degrees. No rain from the clouds, but thankfully the humidity helped us create man-made rain on the asphalt.

      COP

      Began with SSH as is tradition.
      Willie Mays Hays to limber up the legs.
      Shoulder blasters in honor of Mr. Clean.
      Imperial walkers to get those hips involved.
      3rd grade exercise to activate the hamstrings and glutes.

      The Thang

      We couldn’t use the stadium steps, so we had to make our own ladder.
      After each round, we Bernie’d to the next light post (about 50 yards) and then a jailbreak back. With each round, we would do the previous round plus add an exercise.

      1 – 5 WMDs
      2 – 10 Bonnie Blairs
      3 – 15 Shoulder Press (with coupon)
      4 – 20 Rocky 4’s
      5 – 25 upright rows (coupon)
      6 – 30 Bobby Hurleys
      7 – 35 flutter kicks
      8 – 40 lawn mowers (20 each side – coupon)
      9 – 45 coupon squats
      10 – 50 burpees

      COT

      In the COT, we talked about Matthew 7:28-29 and what it means to speak with authority. We may speak wisdom, but it is our actions that will either amplify or cancel those words.

      Moleskin

      A lot of gratitude was shared for how soft the new asphalt parking lot is. The PAX have burpee homework.

      News

      It was great to kick off the inaugural workout of VQ Wednesdays at the Shot House. Nordic Track is next up on 7/15.

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        You teased us with leg day and punished us with abs.

         

        QIC:  GeekSquad 

        Date: 07/01/2020

        PAX: Big Al, Blue, Chum, Dundee, FNG-Padre, FNG-Premature Evacuation (P.E.), FNG- Hasbro, Lloyd, Magnum, Milkman, Nordictrack, Payload, PeekaBoo, Postman, Ponce, Resume, Sherlock, Snatch, Steam Engine & Squid.

        AO: Shot House

        Conditions

        fresh asphalt, dark and mildly humid.

        COP

        Mosey from parking lot to track

        All exercises IC

        Forward Fold x 12 count

        Willy Mayes Hayes x 12

        Butt Kickers x 12

        SSH x 15

        Butterflies x 12

        Greatest American Heroes x 8

        Updog to down dog with toe flip x 3

        SSH x 15

        Tony Hawk Squats x 5

        Iraqi Tee Times x 6

        LBAC front x 12

        Reverse x 12

        Moroccan x 12

        Chinooks x 12

        Seal claps x 12

        Overhead seal claps x 12

        Michael Phelps x 10

        SSH x 20

        The Thang

        At the track

        partner up

        1 Person runs a lap around the track while other does the following exercise continuously until he returns. Switch and the other person runs a lap while partner does exercises. Once the second returns, Switch to next exercise and continue.

        Merkins

        Lunges

        Burpees

        Big Boys

        Alt Shoulder Taps

        Everyone completed 5 laps and 5 sets of exercises

        Mary’s at the end.

        Heel touches x10

        Pretzels 1 leg x10

        Pretzels 2nd leg x10

        Pickle Pointers 3rd leg x10

        Pickle Pounders x10

        mosey back to parking lot for COT

        COT

        Teddy Roosevelt quote from “Man in the Arena”

        “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

        This morning and every morning in what we call the gloom you step into the arena with yourself mentally to get up and push through the workout. Then, when we show up, together we step into the arena. we grow stronger physically and as brothers. Today, you were challenged to partner up and it required you to push yourself to get around the track back to relieve your brother and carry on with your exercise.

        If there’s one thing I have learned to live by in F3 so far, it is this motto: “Leave no man behind, but do not leave him where you found him.”

        one of my favorite verses in the Bible gives some great advice related to this idea as well.

        “but they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.”

        ‭‭Isaiah‬ ‭40:31‬ ‭ESV‬‬


        I leave you with the challenge to be a “man in the arena.”

        News

        July 4th Convergence 0700-0800 in Fort O. Let Milkman know if you want to caravan with GeekSquad in the “Captain Jack Sparrow” leaving Hixson High parking lot that morning.

        The Huey tomorrow 0515 Soddy Daisy Veterans Memorial Park 

        Dundee VQ at Shot House on Monday 7/6

         

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          Shot House Launch #4

          QIC:  Fissure

          Date: 06/24/2020

          PAX: Big Al, Blue, Sherlock, Milkman, Mr. Met, Payload, Roomba, Steam Engine, Lloyd, Magnum, Mr. Clean, FNG-Resume, Postman, Geek Squad, Footloose

          AO: Shot House

          Conditions

          Humid but rain held off

          COP

          Mosey’d from the parking lot to the track, gathered round the bluetooth speaker playing some sweet yacht rock jams for the slaughter starter
          10 burpees, 9 squats, 8 burpees, 7 squats, 6 burpees, 5 squats, 4 burpees, 3 squats, 2 burpees, 1 last squat, spared the last 10 squats and saved them for the thang

          The Thang

          Orange cones marked off 100ish yards on both the straightaways on the track
          Yellow cones were also setup on the first straightaway every 25 yards for 125 yards

          Beginning at the first straightaway we performed burpee broad jumps for 100 yards, mosey’d the first curve, bear crawled the next straightaway 100 yards and mosey’d the next curve until we reached the first yellow cone to begin suicides on the rest of the yellow cones.
          After suicides we started it all over again at the first orange cone for more burpee broad jumps. On and on until time is called.

          With 5 minutes remaining we once again did the slaughter starter (finisher?). Only got to the 6 burpees before calling time.

          2 pax completed 3 rounds of the fun. Kudos to Mr. Met for sprinting the last bit of the suicides to finish his 3rd round.

          Good times.

          COT

          The first 3 weeks of the Shot House launch have covered the first 3 F’s. This week we covered the core principles:

          F3 workouts …

          • Are free of charge
          • Are open to all men
          • Are held outdoors, rain or shine, heat or cold
          • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
          • End with a Circle of Trust

          Moleskin

          Yacht rock makes all workouts better

          FNG was named Resume because he crushed his bio better than maybe anyone ever. Welcome!

          Roomba showed up at 0430 to walk the track in a weighted vest. He says he’s trying to build up some endurance to post five days a week. WHAT A BEAST

          Calculating the total burpees for the burpee challenge was near impossible so I tried to encourage Geek Squad to just round up to 4,000

          News

          JULY FOURTH convergence at Battlefield 0700

          F3 Dads at The Battery 7/25/20

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