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The Longest Journey Starts with a Single Step…& 20 Merkins (03/02)

QIC: 9Volt
Date: 03/02/2019
PAX: Blow Out, Sidewinder, Transplant, Bubbles, Deep Dish, Mrs. Baker, Billie Jean, Fast Lane, Mongo, WuzntMe, Rug Doctor, Threeskin
AO: The Battery

Conditions

45 Degrees with damp pavement and quicksand

The Disclaimer

I am not a professional. (I just googled the correct spelling of professional). You are here of your own free will.  Keep you conditions and medical history in mind and modify where necessary.

COP

SSH                                   x20 IC
Abe Vagoda                  x20 IC
SSH                                   x20 IC
Baby Arm Circles
___Fwd                            x20 IC
—-Rev                             x20 IC
Overhead  Seal Cap  x20 IC
SSH                                    x20 IC
Goblet Squats               x20 OYO
The Thang
Mosey to the Greenway 
Follow the the sidewalk chalk
Various exercises are written at each of the light posts along with a handy capped means of moving from one pole to the next.
1.  The PAX performes the exercise OYO and those that finish early proceed to the next pole using the handy capped means of moving.
2.  When the SIX is done with the exercise the entire PAX will run from their location to the next pole
* Merkins x20  (Crab walk)
* Squats x30  (Bear Crawl)
*CaptThor x10 (Frog Jump)
*Military Press x25  (Lunge)
*Burpees x15  (Crab walk)
*Mountain Climbers x20 (Bear Crawl)
*SSH x25 (Frog Jump)
*Seal Clap x20 ( Lunge)
Reverse direction and do it again 🙂

COT

Shared a Poem
“The bird, the bee, and the running child
all are the same to the sliding glass door”

Moleskin

Rhythm shared a photo of his knee and the PAX universally agreed he had a note from his mommy not to attend our workout

News

The battery will be starting a Monday evening and a Wednesday morning workout in the near future.

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Bears, Crabs, and Bernie Sanders

QIC: WuzntMe (VQ)
Date: 02/23/2019
PAX: Rug Doctor, Sidekick, Deep Dish, Dutch Oven, Bubbles, Sidewinder, Escobar, Mrs. Baker, Amnesia, FNG-Billie Jean, Snooze Button, FNG-Swanson, Rhythm, Mustang, Fastlane, Transplant, The Count
AO: The Battery

Conditions:

Mid 50s, drizzling, then raining, then pouring.

The Disclaimer:

I am not a professional. You’re here voluntarily. I do not know your limitations or medical history. Modify when necessary. We will get you to your car or to medical attention.

COP

Mosey to tennis courts, then back to the pavilion lot.
 

SSH x 15
Willie Mays Hays x 16
Hamstring Hang x 20
Eight Count Body Builder x 5
Randy style:
Little baby arm circles x 20
LBAC reversed x 25
Seal Claps x 15

The Thang

Mosey to Pavilion. All exercises on your own
Pavilion Pain:
15 box jumps
30 calf raises
10 merkins
15 dips
10 declined merkins/balls to wall
15 dips
10 merkins
30 calf raises.
15 box jumps
Mosey to Hell Hill
The 27 Club
Bear Crawl up Hell Hill, stopping at pre-determined checkpoints for burpees in increments of 11, 7, 5, 3, and 1 (27 in total).
Crab Walk down hill stopping at same checkpoints for same increments of Captain Thors.
Bernie Sanders up hill, stopping at same checkpoints for 11, 7, 5, 3, 1 for plank jacks
Crab walk down hill for flutter kicks at same checkpoints and intervals.
At this point, the PAX were good and truly miserable and wishing that they were dead like the infamous 27 Club, so to avoid mutiny an audible was called to mosey to pavilion
Pavilion: The Return
All exercises OYO
40 step-ups (mud on slick shoes made box jumps near-guaranteed death)
30 calf raises
30 count high knees
10 merkins
15 dips
Leave Pavilion for Pavilion Lot.
Herbies/Suicides
in the rain – five stages
Return to Pavilion so Mary can visit
Dealer’s Choice:
Hello dollies x 10
Leg Raises x 15
Captain Thors x 10
American Hammers x 10
Dying Cockroach x 10
Flutter Kicks x 10

COT:

“We are, each of us, alone. And this is the first law of masculinity. And it is the most important law. Your value is equal to the value which you bring to the tribe. We are not equal. You are not special. Respect is earned, not given. Your brothers will not love you unconditionally for who you are, just being yourself. They will criticise you, push you to your limits, bring out the best in you, and give you their respect when earned. And this isn’t shocking at all. This is common knowledge to any man. Your childhood is over. The boy is dead. It’s time to be a man for the rest of your life.”
― Jack Donovan
YHC appreciated the opportunity to lead and prove value to the PAX.


BALL OF MAN:

Prayers for friends and family facing sickness, praise for healing.

Moleskin

The Count and SideKick discussed swimsuit weather and thongs.  Bear Crawls are disliked, though Hell Hill is universally despised.  Sidewalk chalk and rain jackets are folly in a monsoon. 

News

Ooltewah convergence at end of March, Army physical fitness test upcoming in April.

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Sheep Go To Heaven Goats Go To Hell

Notes:

QIC: Ringwald
Date: 02/16/2019
PAX: 9-Volt, Best in Show, Blowout, Bubbles, FNG-Cook Book, Cowbell, Deep Dish, Dutch Oven, Fastlane, FNG-Full Moon, Mrs. Baker, Mustang, Rhythm, Rug Doctor, FNG-Snooze Button, Thin Crust, Transplant, Venus, WuzntMe
AO: The Battery

Conditions

The Disclaimer

My name is Ringwald, and I’m here to lead you today. I am not a professional and you are here on your own free will. Push through the toughness as well as the wetness, but modify if necessary.

COP – On Tennis Courts

  • Quick mosey around the parking lot to start things off
  • SSH x 30 IC (follow my tempo)
  • Imperial Walkers x 15 IC
  • Hillbilly x 20 IC
  • Windmill x 12 IC
  • 21
  • Cherry Pickers x 10 IC
  • Forward Arm Circles x 10 IC
  • Reverse Arm Circles x 10 IC
  • Moroccan Night Club x 10 IC
  • Chinook x 10 IC
  • Cherry Pickers x 10 IC
  • 21

The Thang

Stop #1 – Parking Lot
ARMS
11s
Start with 1 Tricep Dip, go to opposite side of parking spots, perform 20 Merkins, return
2 Tricep Dips, go to opposite side of parking spots, perform 19 Merkins, return
Repeat until you get to 20 Tricep Dips and 1 Merkin
LEGS
Broad Jump to other end, perform 5 squats at every other line
Broad Jump to start, perform 5 lunges each leg at every other line
CORE
Partner Dora
First partner runs suicides stopping at the halfway and fullway points
Second partner starts these exercises
100 Flutter Kicks
150 Reverse Crunches
200 LBCs
Partners rotate until all are complete
Baseball Field (turned into flag grass area because it was so muddy)
Seal Crawl to other end – 5 Burpees at each tree
Extreme Imperial Walkers to other end – 20 Hillbillies at each tree
Finished with Drowning Pool – Bodies for a full-body finish

  • “Let the bodies hit the floor” – Donkey Kick
  • Any number said (or screamed) – Merkin
  • During Verses – Alternating Annies

COT

Most of the time I have a quote or some life lesson to share, but today I just felt like keeping it simple. In the song “Sheep Go To Heaven” by Cake, there is the following lyric: “As soon as you’re born you start dying, so you might as well have a good time.” I think sometimes we focus too much on the stressful points in life and just need to turn our heads up instead of down and enjoy with what we are blessed. #blessed #livelovelaugh #pumpkinspicelatteisbae

Moleskin

Not too much mumble chatter this morning. Mostly grumbles at the Q during the Seal Crawls. Sears catalogs were talked about at coffeeteria – aka the first Amazon. The women’s undergarment section seemed to be popular back in the day.

News

Hour-long post at the Huey on Monday (2/18/19) for President’s Day
Best in Show at Beast Ridge

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BLIMP Building Blocks & Merkin Mortar

QIC: Threeskin
Date: 02/09/2019
PAX: 9 Volt, Blowout, Bubbles, Deep Dish, Dutch Oven, Escobar, Fastlane, FNG-Mongo, Mrs Baker, Mustang, Overboard, FNG-Padre, Peaches, Rhythm, Rug Doctor, Sidekick, Sidewinder, The Count, FNG-Thin Crust, FNG-Transplant, FNG-Twilight, WuzntMe
AO: The Battery

Conditions

Cold Again… Every time I Q…

The Disclaimer

The full boat was disclaimed for the 5 FNGs!!!!  Rug Doctor concurred.

COP

Good Mornings
SSHs
Seal claps
SSHs
Baby Arm Circles
SSHs
Military Press
SSHs
Arm circles of a baby
SSHs
Imperial Walkers
SSHs
Willie Mays Hays
SSHs

The Thang

First Set: Start with one
Second Sets and beyond: add a block every time…
1 – Merkins – Incline (1m)
2 – Burpee (2m)
3 – Merkins (6m)
4 – Lunge (10m)
5 – Merkins (19m)
6 – Imperial Walker (28m)
7 – Merkins (44m)
8 – Merkins (68m)
9 – Merkins (101m)
10 – Plank Jacks (134m)
11 – Merkins (178m)
12 – Squats (222m)
Mary-go-Round

COT

Building Blocks of Life – These are the relationships that we make out here.  We come here for a workout and we leave with friends.  This makes our lives more rich and gives it purpose.  Part of F3 is practicing the three Fs in harmony.  Reach out, make the connection and help each other maximize the potential.  
CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

Moleskin

Sidekick may or may not have twerked during the thang, not sure if that is a 3 McD’s in one morning side effect or not…  Could have been the Taco Bell, just saying.
PAX kept asking for more Merkins so we just kept doing them.
Prediction come true: winning the FNG Burpee Challenge! Watched the Landfill PAX do burpees!

News

Social Media connections!
Weekday AO coming soon.
 

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Groundhog Day

QIC: Fissure
Date: 02/02/2019
PAX: 9-Volt, Blowout, Bubbles (Respect), Deep Dish, Fastlane, Peaches, Rug Doctor (Respect), Sidewinder (Respect), Threeskin
AO: The Battery

Conditions

30s and DRY which is really something for these Cleveland men

The Disclaimer

Disclaimed

COP

Mosey to parking lot by ball fields via Sidewinder’s truck to unload 10 CMUs
SSH x 50 IC
3rd grade exercises x 10 IC
Windmill x 10 IC
Willy Mays Hays x 10 IC
Good Mornings x 10 IC
Imperial Walkers x 10 IC
SSH x 10 IC

The Thang

YHC q’d Hill City this past Thursday so the pax were in for a bit of a replay (hence today feeling a bit like the movie Groundhog Day for the q.  None of the pax were in attendance at Hill City so no harm no foul) this time we had the much heavier CMUs courtesy of Sidewinder/Rug Doctor instead of the varying weights of rocks at Hill City.

The Climb
10 Burpees, run 50 yards zig zag style around 6 cones and sprint back
10 Burpees, 16 Overhead Press with CMU, run
10 Burpees, 16 Overhead Press, 30 4C-Flutter Kicks, run
10 Burpees, 16 Overhead Press, 30 4C-Flutter Kicks, 30 Chest Presses with CMU, run
10 Burpees, 16 Overhead Press, 30 4C-Flutter Kicks, 30 Chest Presses, 30 4C-Al Gores (60ish seconds worth), run
10 Burpees, 16 Overhead Press, 30 4C-Flutter Kicks, 30 Chest Presses, run
10 Burpees, 16 Overhead Press, 30 4C-Flutter Kicks, run
10 Burpees, 16 Overhead Press, run
10 Burpees
We had time left for some 7’s with bent over rows (with CMU) and squats.  We ran the length of our still setup cones in between our reps)
Ditch CMUs and mosey back to the flags for mary
MOM
Plank high x 15 IC
Plank low x 15 IC
Shoulder taps x 10 IC
American Hammers x 10 IC
Leg Climbers x 10 each leg IC
Big boy situps x 10
LBCs x 25 IC
Plank High x 15 IC
Plank low x 15 IC
10 burpees to hit 100 for the day

COT

Similar to my q at Hill City, we highlighted effort throughout the workout.  We need to take full advantage of waking up early to get better physically.  It’ll bleed into other parts of our lives where we need to really bring it.  Work.  Family.  We should be holding each other accountable as well.  F3 is more than a workout.

Moleskin

YHC blames the darkness for choosing the absolutely worst concrete to place our cones for the workout.  Pure luck no one broke an ankle.

News

https://f3chattanooga.wpcomstaging.com/q-schedule/
F3 luncheon February 8th – Location TBD, tune to Fellowship channel

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Thermal Thursday

QIC: Geek Squad
Date: 01/31/2019
PAX: Rosetta(Nomad), Truck Yeah, Milkman, Hector, Mr.Clean
AO: The Huey

Conditions

23 degrees feels like “cold as balls” 17 degrees.
Ellen:
Clark, Audrey’s frozen from the waist down.
Clark:
That’s all part of the experience honey.

The Disclaimer was given

The Warm-O-Rama

SSH IC x 25
Imperial Walkers IC x 20
Good Mornings IC x 20
Finkle swings IC x 15 each leg
SSH IC x 25
Relay Run to the tennis basketball courts
“hustled to the courts, so I could get me a short set”

The Thang – Newton’s Law

Four Corners – Escalator Style  OYO, but go to next corner together
Corner 1:
10 Merkins
Run to Corner 2
Corner 2:

      • 10 Merkins
      • 20 Big Boy Sit Ups

Bear Crawl to Corner 3
Corner 3:

      • 10 Merkins
      • 20 Big Boy Sit Ups
      • 30 Squats

Bernie Sanders to Corner 4
Corner 4:

      • 10 Merkins
      • 20 Big Boy Sit Ups
      • 30 Squats
      • 40 Overhead seal claps

Crab walk back to Corner 1
Back at Corner 1, we began to descend the escalator
Corner 1:

  • 40 Overhead seal claps
  • 30 Squats
  • 20 Big Boy Sit Ups
  • 10  merkins

Run to Corner 2
Corner 2:

  • 30 Squats
  • 20 Big Boy Sit Ups
  • 10 merkins

Bear Crawl to Corner 3
Corner 3:

  • 20 Big Boy Sit Ups
  • 10 Merkins.
  • Bernie Sanders to Corner 4

Corner 4:

  • 10 Merkins

Crab walk back to Corner 1
Relay Run full lap around the track
“Welcome to the House of Payne”  – Major Payne style
We circled up and got into plank position. We took turns doing 1 merkins at a time while all others held plank. Then 2, Then 3. Then 4. We did this for four rounds.
“Want me to show you a little trick to take your mind off that pain?  You might feel a little Pressure.”
 
MARY:
Flutter Kicks IC x 15
LBCs IC x 15
American Hammer IC x 15
Box Cutters IC x 15
Freddy Mercury’s IC x 15
Peter Parkers IC x 10 each leg
FireHydrants IC x 
Time!

COT

“The most important thing in communication is to hear what is not being said.”  – Peter Drucker
This is an important part of what makes great leaders!
In my role at TVA I am oftentimes faced with this. Everyone has a different perspective and a different focus when trying to resolve an issue.  Some will speak up, while others who have the best plan/answer may not feel comfortable speaking up because of who is in the room.  You have to be cognizant of this and create a safe place culture in order to find what is the best for the organization as a whole!
Collaboration is more effective when the leader can pick up on non-verbal cues and steer them the right way for the betterment of the team.
I challenged our guys to apply the same principle to their interactions with others in F3.  Pay attention to the non-verbal signals others may be giving. In those moments, step up and take action. An encouraging word or just coming alongside your brother through a tough exercise or situation may mean more to them than you may ever know!
We can all become great leaders if we focus on investing in others and leading by example, in our attitude, in what we say and sometimes even in what we don’t say.
 

Moleskin

”One tubby, tubby”
”Welcome to the house of Payne”
“Cough, cough, flem, 5…1-2-3…6”

Prayer Requsts:

Rosetta – pray for friend in Nigeria, she is 8 days overdue in pregnancy
truck yeah- traveling mercies for father this weekend flying back to Nigeria.
Milkman- his aunt passed away unexpectedly this week
Clean- wife 8 weeks till due date
Hector- pray for family
Geek- continue to lift up Angus
 
THE END!
 

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Bye Polar

QIC: 9-Volt
Date: 01/26/2019
PAX: Threeskin, Amnesia (Respect), Bubbles (Respect), Deep Dish, Fastlane, Mrs. Baker (Respect), Mustang, Rhythm, Rug Doctor (Respect), Sidewinder (Respect), WuzntMe, FNG-Pokey, FNG-Dutch
AO: The Battery

Conditions

27F,  Dry with scattered cloud cover

The Disclaimer

I am not a professional.  You are here voluntarily and have only yourself to blame.  We don’t know you fitness level or medical conditions so push yourself within your limits.

COP

Mosey from flags to happy face on pavement.

  1.  * SSH x 20 IC
  2. Abe Vagoda x 20 IC
  3. SSH x 20 IC
  4. Arm Circles
    1. Forward x 20 IC
    2. Reverse x 20 IC
  5. Seal Clap x 20 IC
  6. SSH x 20 IC
  7. Goblet Squats x 20 IC

       Mosey up hell hill to large frowny face on pavement

The Thang

ROULETTE OF TORTURE:
Pax spreads out around 35 ft diameter circle with 10 divisions.  Each division has a different exercise and quantity written next to it.  Each member of the PAX takes a turn being the gambler.  The gambler chooses a number between 1 and 10.  The gambler starts on division nearest to him and will travel the number of divisions equal to their chosen number.  The rest of the PAX will travel with him while maintaining spacing between members. When the gambler arrives on the new station the entire PAX joins him in what ever exercise is written there.  The method of travel alternates after each gambler in the following order:

  1. Lunge
  2. Bear Crawl
  3. Crab Crawl
  4. Alligator Merkins

Roulette Stations

  1. 10 x Burpees
  2. 20 x LBC
  3. Mosey around circle (3 laps)
  4. 20 x Merkins
  5. 10 x Mountain Climbers
  6. 10 x Captain Thor
  7. 20 x SSH
  8. 20 x Shoulder Press
  9. 25 x Squats
  10. 20 x Alternating Shoulder Taps

Mosey down to smiley face for Marys
Reverse Pickle Rounder
Reverse Pickle Pounder with left leg raised
Reverse Pickle Pounder with right leg raised
Freddie Mercury
Captain Thor
Dying Cockroach
Hold plank for 25 count

COT

  In High school science we all learned that three simple machines (Wheel, Lever, Incline) can be used to create any more complex machine.  Similarly, the basic constructs of lying, cheating and sealing can be used to create wars, genocides and other acts of great evil.  In today’s environment we seem to have forgotten these simple acts are the starting point for the worst behaviors of mankind.  They have become so common with our leaders that we don’t even notice them anymore.
BALL OF MAN: 
Fastlane and his wife as the provide care for her mother
Sidwinder’s wife who is traveling home after staying with her mother during knee surgery

Moleskin

Masochists torture themselves, Sadists tortures others but it takes a truly evil game to make normal people torture themselves.

News

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

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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.

 

Posted on

Deep Dish’s VQ

QIC: Deep Dish
Date: 01/12/2019
PAX: Amnesia (Respect), Bubbles (Respect), FNG-Escobar, Fastlane, Mrs. Baker (Respect), FNG-Mustang, 9-Volt (Respect), Overboard, FNG-Peaches, Rug Doctor (Respect), Sidewinder (Respect), The Count (Respect), WuzntMe
AO: The Battery

Conditions: A balmy 39F and no rain!  Minimal mud.

The Disclaimer: I am not a professional, you are here on your own accord and we don’t know your physical limitations.  If you get injured, we’ll get you medical attention.

COP

  1. Side Straddle Hops IC x 20
  2. Little Baby Arm Circles IC x 20
  3. Reverse Little Baby Arm Circles IC x 20
  4. Mosey down past Tennis Courts and up to the top of Hell Hill
  5. Don Quixote’s (Windmills) IC x 20
  6. Merkins IC x 10
  7. Mosey to start of Greenway

The Thang

PAX ran to the 10th Lamp Post for 4 rounds stopping at each Post to do the following:

  1. Burpees 10, 9 , 8, 7, 6, etc. running between each post.
  2. High Knees 10, 9, 8, 7, 6, etc. running between each post.
  3. Merkins 10, 9, 8, 7, 6, etc. running between each post.
  4. Squats 10, 9, 8, 7, 6, etc. running between each post.

Ring of Merkins: Hold plank until moves to around circle doing 10 Merkins.
Mary:

  1. Little Baby Crunches IC x 20
  2. Freddie Mercury’s IC x 20
  3. Captain Thor’s IC x 20

COT

CIRCLE OF TRUST: Deep Dish shared with the PAX to not be afraid of stepping up and stepping out in leadership and taking on a Q!  You don’t get better you will get stronger.
BALL OF MAN: Prayers for Fastlane’s Mother-In-Law and his family as they move her in to live with and provide care for her.  Prayers for those with illness at home.

Moleskin

There may have been some Common Core Math used when calling cadence.  The Count is working on a workout/exercise to be named The Pelosi (we’re all anxiously waiting to participate).

News

Team OCR Kingston, TN May 19, 2019 “Hardship Hill” to benefit Operation Enduring Warrior.
 

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Abscess Q At The Battery

QIC: Abscess
Date: 01/05/2019
PAX: FNG-Amnesia(Respect), Bubbles (Respect), Deep Dish, Fastlane, Mrs. Baker (Respect), 9-Volt (Respect), FNG-Overboard, Rug Doctor (Respect), Sidewinder (Respect), Threeskin, WuzntMe
AO: The Battery

Conditions: Sunny and cold but at least it isn’t raining.

The Disclaimer: I am not a professional, work out at your own level of fitness, be safe, and let us know if you need help.

COP

  1. SSH IC x 20
  2. Burpees x 2 OYO
  3. Little Baby Arm Circles IC x 15
  4. Burpees x 4 OYO
  5. Imperial Squat Walkers IC x 20
  6. Burpees x 6 OYO
  7. Cherry Pickers IC x 20
  8. Burpees x 8 OYO

Mosey to bottom of Hell Hill

The Thang

Escalator:

  1. Burpees x 10 OYO – Run up hill.
  2. Burpees x 10 OYO – Squat Jumps x 20 OYO – Run up hill.
  3. Burpees x 10 OYO – Squat Jumps x 20 OYO  – Merkins x 30 OYO – Run up hill.
  4. Burpees x 10 OYO – Squat Jumps x 20 OYO – Merkins x 30 OYO – 40 Squats Run to top of hill.

She Hates Me:
Alternating Leg Lunges x 10 OYO – Burpees x 10 OYO – Merkins x 10 OYO – Run 50 yards. Repeat 3 times.
Bo Knows – With Partner:
Wall Sits/High Knees With Burpees for 1 Minute Intervals
Mosey Back To Flag
Mary:

  1. Hello Dollys IC x 20
  2. Dead Bugs IC x 20
  3. Sun Dials IC x 20
  4. Peter Parkers IC x 20

COT

CIRCLE OF TRUST: Abscess gave a great talk about leading from the front, holding each other accountable, and persevering.
BALL OF MAN: Continue to pray for Fastlane’s Mother-In-Law and their family during the period of healing and transition.

Moleskin

Not a lot of Mumble-Chatter, just heavy breathing.

News

Team OCR Kingston, TN May 19, 2019 “Hardship Hill” to benefit Operation Enduring Warrior.