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Lower Body and Upper Body

QIC: Snowflake
Date: 09/6/2018
PAX: Fissure, Geek Squad, Milkman, Kodak, Steam Engine, Radiohead
AO: The Huey
Conditions:
A little cool this morning, time to get out the long sleeves

The Disclaimer:

Don’t hurt yourself, I’m of course not a professional, but like Tony Horton says “Do your best, and forget the rest”

COP

Started the day with no flag so 10 penalty burpees to kick off the workout.
SSH x 15 
Windmill x 15
SSH x 15
High Knees x 15
SSH x 15
Butt Kickers x 15
Merkins x 15
Mountain Climbers x 15

The Thang

I told the pax afterwards my thinking was to see how it worked out to do an All lower body and then follow it up with upper body. 
Dora
We did a Dora Partner workout to begin. One partner would run 2 light poles and then run back while the other partner would do an exercise. When they got back from the run, the partners would switch.
Squats x 100
Plank Jacks x 200
Monkey Humpers x 300
11’s
After the lower body had been taken care of, we moseyed over to the benches for some 11’s. The Pax did decline merkins by the benches, and then ran to the memorial steps to complete Incline Merkins. Pax would do one decline, and then do 10 incline. From there we added 1 to the decline and subtracted 1 from the incline to do a total of 11 reps each round.
Pax killed the 11’s so we had time for some Round Robin Mary to finish off the workout.

COT

Counted and Named
Discussed the question of what is truth and where can we find it. The night before I had been teaching kids on the fact that the one place that we can go to, to find truth is God. God does not simply decide what truth is, but He is Truth. God is the one who can tell us what to do because He is the truth. I can trust in God because I know that it is impossible for God to lie to me. Anyone who is looking for truth to their life, there is a place we can go to find it.

Moleskin

Note from the Pax, 300 Monkey Humpers was a lot. Good to know for next time.  

 

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BLIMPS around the Huey

QIC:  Snowflake
Date: 08/30/2018
PAX: Ducktales, Geek Squad, The Count, Milkman
AO: The Huey

Conditions

Not a bad day for a workout

The Disclaimer

Told everyone I’m not a professional. We are going to work hard but don’t hurt yourself.

COP

Started with a Mosey around the light poles. Surveying what we had to work with and to determine the distance between the light poles. 
Form there we circled up and did the following warm up
SHH x 20
Windmill x 20
Squats x 20
Finkle Swing  x 10 each leg
Forward arm circles x 10
Reverse arm circles x 10
Cherry Pickers x 10
Moroccan Night Club x 10
Merkins x 10
Mountain Climbers x 10

The Thang

We did BLIMPS around the light polls of the track.
B- Bear Crawls (Modified to Berrine Sanders after first pass)
L- Lunges to the next light pole
I- Indian Run through 2 light poles
M- Mexican Jumping Bean to the next light pole
P- Prisoner Run, (decided to rename this the John McCain in honor of the late Senator)
S- Suicides to the next light pole
We completed 3 rounds of BLIMPS and then did some Mary
American Hammer x 10
Boat Canoe
Flutter Kicks x 10
Heel Touches x 10
LBC’s x 20
Freddie Mercury x 10
Pickle Pounders x 10

COT

Counted off and prayed for each other.

Moleskin

Remember that we are not in control of the universe. But the good news is, that a God who loves us is. We need to follow after Him, and trust in Him.

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You Can’t Stop Me

QIC: Snowflake
Date: 04/04/2018
PAX: Ohms, Whittler, Geiger, Ringwald
AO: The Griff

Conditions
55 degrees, still cold enough to wear a hoodie

Disclaimer 
I am not a professional, make sure to not hurt yourself. We are going to work hard today, so be ready.

COP: 
SSH x 15
Lounges x 15
Merkins x 15
Squats x 15
SSH x 15
Arm Circles x 15
Reverse Arm Circles x 15
Moroccan Night Club x 15
Chinooks x 15
Penalty Burpees x 10 (Thanks Prosciutto)

The Thang: 
We started off with a 15 foot Mosey to the track until we hit the first light pole. From here I explained to the PAX that we would do traveling B.L.I.M.P.S. around the track.
B- Bear Crawl to the next light pole.
L- Lounge to the next light pole.
I- Inch Worm to the next light pole (from a plank position walk your feet to your hands, and then walk your hands until you are in plank position. Continue until you reach the next light pole. Mumble chatter ensued that this exercise is now more hated then even the Bear Crawls).
M- Mexican Jumping Bean Squat (A board jump) to the next light pole.
P- Prisoner Run (Run with your hands on your head. Mumble chatter on how nice this exercise is compared to the others) to the next light pole.
S- Suicides to the next light pole.
We continued around the track and then took a detour to do some wall sits.
Muhammad Ali’s x 15
One Legged Wall Sit x 8 (Switched Legs after 8)
Bus Driver x 15
After the Wall Sit Workout we continued around the track completing 3 total B.L.I.M.P.S.
After we completed the 3rd B.L.I.M.P.S we Moseyed back over to the Building to complete another round of the Wall sit workout.
After the Wall sit, we Mosesyed back to the parking lot were we began.
Here we did the ” You Can’t Stop Me” Planks, which includes holding a plank for 4 minutes rotating between a high and low plank throughout the song. YHC is proud of the PAX as only 1 penalty burpee was assessed for a knee touching the ground.
Ended things with some Mary,
American Hammer
LCB’s
Pickle Pounders
Freddie Mercury
Big Boy Sit Ups
Flutter Kicks
 

COT:
Count-O-Rama
Name-O-Rama
Moleskin:
I showed the follow PAXs a video from Matt Chandler in which he talks about the responsibilities of a Husband. We are called to go to bed tired at the end of each day. We go tired because we have given everything we have not only to our job, but to our wives and kids as well. We put them above ourselves and go until we have nothing left to give.
Men, Love your wife as Christ loved the church, and be willing to give up your own life for hers, for their is no greater love then this.
Snowflake

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The Gloom at Soddy Daisy

QIC: Snowflake
Date: 04/03/2018
PAX: Lugnut
AO: Soddy Daisy Veterans Park

Conditions
55 degrees, still cold enough to wear a hoodie

Disclaimer 
I am not a professional, make sure to not hurt yourself.

COP: 
SSH x 15
Lounges x 15
Merkins x 15
Squats x 15
SSH x 15
Arm Circles x 15
Reverse Arm Circles x 15
Moroccan Night Club x 15
Chinooks x 15
Overhead Press x 15
Burpees x 5 OYO

The Thang: 
We started off with a Mosey around the AO since the Q had not been to the park before. After the lap some good places were identified and the workout began
Dora: Ran 2 light poles on the track and then back while partner did the following exercises; 100 merkins, 200 curls, and 300 Monkey Humpers
After the Dora, we moseyed over the a gazebo with stairs on both sides. We proceeded to box jump the stairs, and then ran across the gazebo. We then box jumped back to where we came. Completed 3 rounds of box jumps.
Looking at time, YHC decided it was time to push ourselves. We proceeded to perform the “You Can’t Stop Me Plank” which is were we would listen to the song You Can’t Stop Me by Andy Mineo and would hold plank through the song. Every time he yelled “You can’t stop me” we would move from a high plank to a low plank. 4 minutes of planking pushed the PAX.
Ended things with some Mary,
American Hammer x 12
Freddie Mercury x 12
Flutter Kicks x 12
LBCs x 30
Crunchy Frogs x 12

COT:
Count-O-Rama
Name-O-Rama
Moleskin:
As husbands, we are called to go to bed tired. We are to give everything we have to our job to do the best that we can and then when we get home, we are to give our wives and children everything that we have to help make them better. Playing off the am I 3rd, we are to put God first, our family 2nd, and then ourselves. I want to challenge all of you, go to bed tired, and give everything you have to your family. They are worth it.
Snowflake

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You can do anything for 30 seconds

QIC: [Snowflake]
Date: [02/08/2018]
PAX: [Laces Out, Ohms, Ringwald, Angus, Prosciutto, Whittler, Wort, Pink Eye(FNG), Sundance, Candu]
AO: [Hill City]
CONDITIONS
dry, but a cold 29 degrees.
DiISCLAIMER
PAX were told that I am not a professional nor do I own a clipboard to qualify as one. They are to modify when needed and to do their best.
Mosey to Great Hall for COP
COP
SSH x 15
Merkins x 15
SSH x 15
Sumo Squats x 15
Inch Worm x 10 OYO
Wall Sits x 15
High Knee x 15
Wide High Knee x 15
Moroccan Night Club x 15
Arm Circles x 10
Reverse Arm Circles x 10
Shoulder Press x 10
Shanook x 10
THE THANG
Mosey to the Rocks by the river where everyone found a partner and a rock.
Interval Workout:
One Partner would do an exercise with the rock, while the other would SSH. Each exercise would last for 30 seconds with the PAX doing as many reps as possible. There was then a 10 seconds break where they would swap. After the PAX completed 3 sets of each, they rotated to the new exercise.
1st Rotation- Curls and SSH
2nd Rotation- Overhead Press and SSH
3rd Rotation- Elf on a Shelf and SSH
4th Rotation- Bent over Row and SSH
5th Rotation- Curl to Overhead press and SSH
6th Rotation- Half Curl and SSH
PAX worked hard for the 30 seconds, noting that we could do anything for 30 seconds. We completed 5 rotations and then for the sake of time, we moved on to the next piece of the workout
Coupon Brigade
PAX formed a line standing shoulder to shoulder with the 2 PAX on the end each holding a coupon. PAX began to pass the coupon to the person next to then sending it down the line. Once a PAX passed the 2nd coupon, they would run to the end of the line to keep the coupons moving.  After 3 minutes, we stopped and turned back, passing the coupons the opposite direction.
Mosey back to the Love Shack, stopping at Mount Midoriyama. PAX then jailbreak back to the Love Shack.
MARY
Freddie Mercury x 10
Reverse Freddie Mercury x 10
LBC x 10
COT
Count-o-rama
Name-o-rama
Moleskin:
There are many things in life that make us as men worry. Whether it be work, wife, kids, many things bring on stress and pressure to our life. I know that this past year was a tough one for me with moving, having a new baby, and starting a new job. It has not been the easiest year of my life, but I did always have someone to count on.
Philippians 4:6-7 says “do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.
We can always go to God for help in these times. We are told not to try and go through them alone, but to ask God to help us, and we are promised that He will. Jesus loves us all, and promises to be with all of those that will ask.
Thank you men for helping make me better. You have made an impact in my life. I enjoy being a part of F3 with all of you.