SSH 20x, Slow Merkin 10x, SSH 20x, Slow Squat 12x, Mosey @ 200yds, Willy Mays Hayes 10x, SSH 15x, forward fold 10 count, SSH 15x, Deep Squat stretch, mosey back to truck to retrieve logs.
The Thang
Pair men up by height and choose a 8″ by 6 foot log for every pair. Logs, Logs, Logs Mosey up the Greenway with log on right shoulder, left shoulder and overhead, stop every 2 minutes or so and do one of the following exercise with the log: Front Squat, overhead press, situp, deadlift, back squat, merkin with feet on log, floor press, toe merkin, sit-up. Having covered about a mile and 30 minutes, stop at the grassy area under the pine trees for phase 2
Log flip Dora: Each pair of men to complete 100 merkins, 200 Big Boy Sit-ups and 300 squats while the partner flips the log end over end across the grass alternating each 25 yard crossing. Log flip requires a clean and press to get it over.
COT
Just a reminder to persevere. We are all in this life for the long haul. Each day has plenty for us to take care of, but we can’t go all in and burn out. Keep the long view and know that our life is in God’s hands and he is in control. 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
That was a good challenge and most everybody agreed that we could do it again.
PAX: Mrs Baker, Cold Play, Snow Patrol, ElChapo, Deep Dish
AO: The Battery
Conditions
Warm with on and off rain.
COP
Third Grade Exercise 15 in cadence SSH 20 in cadence Willy Mayse Hayse 14 in cadence Little baby Arm circles forward (thumb up) 15 in cadence Little baby Arm circles reverse (thumb down) 15 in cadence
The Thang
Burpee Mile
Routine48 burpees, 1 mile run. Done as 12 burpees, run 1/4 mile x 4. (We scared up a bunch of deer during this activity!)
ATMs 3 rounds
RoutineAll done in order, with no rest, without leaving plank position. Can be scaled using higher reps. 15 Alternating Shoulder Touches In Cadence (4-count), 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 fast Merkins. That’s 1 complete round.
Alabama Ass-Kickers 15 OYO
Down on all fours, kick each leg individually up and back. 4-count on each leg – 1 up, 2 extend, 3 back to up position, 4 down.
Aiken Legs 3 rounds In the pavilion
Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 SSH Rinse and Repeated as many times as you can.
Finished out with: LBC 30 (IC) Flutter Kicks 15 (IC) BBS 25 OYO Forward Fold 10 (IC) Calf Stretch held for a 10 count each leg
COT
Be mindful of taking precautions with the Corona Virus going around. [The “COT” aka the “CIRCLE OF TRUST” is 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: Pray for Deep Dish’s Grandfather, Pray for Bernie’s family, Pray for WuzntMe and his family!
Moleskin
Because I was filling in for WuzntME and because it never rains at The Battery, I thought we would take advantage of the weather and do a burpee mile! The good news is no deer were harmed in the making of this workout!
News
Battery going to three days in April! Ridgecut is going to Wednesday and Friday in April! Donate Blood! Volunteer for 3rd F Homeless outreach!
Little nip in the air with some wet on the ground, but overall fairly pleasant
COP
Mosey around the skate park, SSH – 20 (IC), Forward Fold – 10 (IC), Third Grade Exercises – 10 (IC), Willie Mays Hays – 10 (IC), LBAC – 10 (IC), Rev LBAC – 10 (IC), Moroccan Night Club – 10 (IC); Mosey around the skate park
The Thang
Decided to add some music to the routine today Rock’n The Jukebox
1) Circled up – Played “Bodies” by Drowning Pool – Continuous SSH for the duration of the song and did Burpees everytime the lyrics said “let the bodies hit the floor” for a total of 26 burpees – Ran one lap around the skate park after
2) Circled Up – Played “Roxanne” by The Police – continuous Mountain Climbers for the duration of the song, and Dive Bombers everytime the lyric said “Roxanne” – Ran one lap around the skate park after
3) Circled Up – Played “Jukebox Hero” by Foreigner – continuous bonnie blairs for the duration of the song, and air squats evertime the lyrics said “guitar” or “jukebox” – Ran one lap around the skate park after
4) Circled Up – Played “Hells Bells” by ACDC – continuous holding of plank for the duration of the song, and merkins everytime the lyrics said “hells bells” – Ran one lap around the skate park after
Duck, Duck, Exercise…
PAX circled up and did the following variation of exercises as one member ran the group circle and got back to his respective spot. We did each exercise for 4 PAX laps
Flutter Kicks
Burpees
Apollo Ohno
Rock Balboa
Mini-Burpee Apocalypse – 10, 9, 8, 7, 6
COT
QIC told a story about a little girl and how she displayed bravery during a challenge of hers. QIC told a recent personal story of some unfortunate circumstances that involved some vulnerability and candid conversation. We talked about being brave in situations and that no matter the outcome, sometime being brave is the WIN. BALL OF MAN: We did not get close and personal but did stay in a circle for prayer
Moleskin
A lot of people pushed themselves this morning. There was a lot of respect in more ways than one. El Chapo ran down a group of runners to invite them to our workout, and they were not very receptive….which means we’ll just stay on them. Cold Play is full of jokes…especially as the workout gets tougher
News
Battery is adding Thursday morning to the schedule; 3rd-F @ Chubby’s every Tuesday 5:30-8:00pm; Pressing pause on the physical part of the ball of man;
Mother nature played games with my plans this morning and didn’t send the rain.
COP
• Mosey around Greenway to Parking Area • Third Grade Exercise 15 in cadence • SSH 20 in cadence • Willy Mayse Hayse 14 in cadence • Little baby Arm circles forward (thumb up) 15 in cadence • Little baby Arm circles reverse (thumb down) 15 in cadence • Cherry Pickers 15 in cadence • Moroccan Night Club • Seal claps 10 in cadence
The Thang
30 seconds each exercise more of a core emphasis.: • Imperial Walkers • HI Plank • Burpees • Side Plank • Slow Squats • Other side Plank • LBC • Low Plank • High Knees • Hold Crab walk position (hip Bridge) • Merkins • 10 Count • Curls • HI Plank • Burpees • Side Plank • Overhead Press • Other side Plank • Big Boy Sit-ups • Low Plank • Dips • Hold Crab walk position (hip Bridge) • Triceps Extensions • 10 Count • Take a lap We went through each exercise three times before the stretch
Stretch:
Forward Fold
Downward Dog
Upward Dog
COT
[The “COT” aka the “CIRCLE OF TRUST” is 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]
Cool, Sunny with a hint of dog squeeze in the air!!
COP
Run partially around the big circle the opposite direction as usual SSH- 25 IC Willy Mayse Hayse – 12 IC SSH- 20 IC Forward Fold- 15 IC SSH- 15 IC faster pace Abe Bagota- 10 IC SSH- 20 IC Baby Arm Circles- 12 IC forward Baby Arm Circles- 12 IC backward Moraccan Night Club 15 IC Overhead Seal Claps 10 IC Mosey around to first station
The Thang
The expression the hair of the dog, for an alcoholic drink (or in this case Merkins) taken to cure a hangover, is a shortening of ‘a hair of the dog that bit you’. It comes from an old belief that someone bitten by a rabid dog could be cured of rabies by taking a potion containing some of the dog’s hair. The correlation suggests that, although alcohol may be to blame for the hangover (as the dog is for the attack), a smaller portion of the same will, paradoxically, act as a cure. There is, it should be added, no scientific evidence that the cure for either a hangover or rabies actually works.
Six stations set up around loop that goes around the big dog park and the skate park. Mode of transportation between the stations was running, on the east end was bernie and the west end was karaoke! I cut the number by 5 on the third and fourth loops. Station 1- 25 merkins (first loop) 15 Diamond Merkins (second loop) Station 2- 15 Aquamans (first loop) 15 Divebombers (second loop) Station 3- 25 SSH IC (first loop) 50 Imperial Walkers (second loop) Station 4- 12 Burpees (first loop) Up-Downs (second loop) Station 5- 25 squats (first loop) 20 lunges (second loop) Station 6- 15 Carolina Drydocks 30 100’s IC We went three and a half loops then moseyed to the pavilion for a little change of pace. Under the pavilion we did: 15 Dips IC 20 Step ups OYO 30 LBC IC Grabbed a rock and did: 15 curls IC 15 overhead presses OYO We moseyed back out to the parking lot for some Bataan Death March we went two loops around the same circle where the stations were set-up. Made sure everyone got to do burpees twice. We then finished our fourth loop around the stations and went back to the pavilion for some more Mary. 15 Big boy sit-ups 10 dying cock roach 10 Oblique crunches each side Moseyed back to flags for COT
COT
It is better to forgive and forget. Call up that persons that you may have had a disagreement with and work it out. Touch base with that family member you haven’t talked to in a while and work things out. Life is to short to waste it on petty crap! [The “COT” aka the “CIRCLE OF TRUST” is 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]
Conditions: Thank God for the good weather and the bad… He constantly reminds me that he is the maker and is in control. He keeps his promises for the sun, moon, clouds, rain…
COP
SSH 25 times 5 count by Mrs Baker 0 count by Deep Dish SSH 25 times 5 count by 9 Volt 0 count by Wuzntme Third Grade Exercise 10 times Willy Mays Hays 10 times 5 count by Deep Dish 0 count by Mrs. Baker ( at this point 9 Volt caught on to what Chapo was up to.) SSH 25 times 5 count Mrs. Baker 0 count by Deep Dish
Mosey up the HILL
The Thang 50 year old guys do the hard things DORA 2 man teams up and down the hill 70 Ground Hogs 80 Burpees 90 Merkin 200 LBC
COT
Do the Hard Things Isiah 61 : 4-6 And they shall rebuild the old ruins, They shall raise up the former desolations, And they shall repair the ruined cities, The desolutions of many generations. Strangers shall stand and feed your flocks, and the sons of the foreigner Shall be your plowmen and your vinedressers. But you shall be named the priests of the Lord, They call you servants of our God. You shall eat the riches of the Gentiles, and in their glory you shall boast. Prayers for Clothespin’s family. Christopher and Topless
Moleskin
These 50 year old guys take the “respect” thing seriously. Thanks for the 50th birthday wishes!
News
3rd F Every Tuesday Chubby’s BBQ Helpin Chattanooga’s Homeless. $1 T-shirts still available at Fresh n Low for donating .
QIC: Deep Dish / 9 Volt
Date: 02\21\2020
PAX: Fastlane, WuzntMe, John Doe, Escobar, Coldplay, Clothespin, Mayhem, Snow Patrol, Toe tag, Chavez,
AO: Hacksaw
Conditions
The will must have been executed with testamentary intent;
The testator must have had testamentary capacity:
The will must have been executed free of fraud, duress, undue influence or mistake; and
The will must have been duly executed through a proper ceremony.
Testamentary intent involves the testator having subjectively intended that the document in question constitute his or her will at the time it was executed. Ordinarily, the opening recital, e.g., I, John Doe, do hereby declare this instrument to be my Last Will and Testament . . .” will suffice.
The Disclaimer
You did this to yourself
COP
(Deep Dish) – A Chicago style warm up
SSH x 20 IC
Forward Fold x 10 IC
Willy maze haze x 10 IC
SSH x 20 IC
Teapot x 10 IC
10 Burpees OYO
The Thang
(9 Volt) – Wheel of misfortune:
Pax spreads out around flag 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 rolls a 6 sided dice. 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:
Lunge
Bear Crawl
Crab Crawl
Duck Walk
Broad Jump
Roulette Stations
10 x Burpees
20 x LBC
Mosey around outer circle
20 x Merkins
10 x Mountain Climbers
10 x Captain Thor
20 x SSH
5 Ground Hogs
20 x Squats
10 x Monkey Humpers
Mosey to parking lot
Forward fold x 10 IC
Tea pot x 10 IC
COT
No wisdom was dispensed due to low inventory
Moleskin
The PAX held an intervention with John Doe to explain the proper way to accessorize yoga pants.
PAX: Topless, 9Volt, Mrs. Baker, Clothespin, John Doe
AO: The Battery
Conditions
70% chance of rain/thunderstorms = maybe a light sprinkle and 55 degrees
COP
Moseyed to end of parking lot next to the dog park.
SSH x 25
Honeycutts x 12 each arm
SLOW Little Teapots x 12 each arm
SSH x 25
SLOW WMH x 12
Forward Fold x 12
SSH x 10
Moseyed up to the playground
The Thang
Partnered up. Partner 1 completed 10 pull-ups while Partner 2 did air squats. Rotate after the 10 pull-ups. Completed 2 rounds each and had enough of that, so we hiked down to the pavilion to finish the workout and keep out of the rain (there was no rain).
Core Round 1: 1 minute each exercise for 1st set, rest 1 minute, then 45 seconds each exercise the 2nd set.
Leg Lifts
Toe Tags (30 seconds each side) (Oblique Crunches- a Toe Tag fav)
Dying Cockroaches (a WuzntMe fav)
Grabbed a Rock (not the best idea since most were stuck in the mud) 20-30 curls
20 Reps Each1st Set and 15 Reps Each For 2nd Set:
Incline Merkin
Squats
Decline Merkin
Single Leg Lowering from Bench seat (10 each leg)
Bear Crawl 1 Lap around perimeter of pavilion making left turns only to honor the great Dale Earnhardt Sr. who passed away 19 years ago today.
Core Round 2: 45 Seconds Each Exercise:
Heel Touches
100s
Elbow Plank
Crawl Bear the Length of the Pavilion Twice
20 Burpees and 10 Groundhogs OYO
45 Seconds of LBC
Time.
COT
I encouraged the men to take time to pour themselves into the lives of others, in whatever way that looks. Give to others with your time and efforts, but also acknowledge the ones around you that are pouring out their efforts for you. Thank those people. We don’t say “Thanks” nearly enough. This represents the 3rd F of F3. Whether it be the Homeless Ministry, coaching a team, or involvement within your church, do something for the benefit of others. (This lead to a small discussion on the Faith part of F3, which we know from the founders is considered the Dynamite.) Making an effort to improve the lives of others, really does have an explosive impact on all involved.
Moleskin
Ah, where do I begin…
John Doe was quick to find an opportunity to ask how long it took me to plan this workout since I asked him the same thing a week prior when he planned a workout that consisted of burpees for 40 minutes. My response was at least twice as long as you, but hindsight being 20/20, I had 18 different exercises, so at least 18 times longer that you is what I should have noted.
9Volt regarding Pull-ups: “we don’t do enough of those”. No we don’t.
I honored Clothespin’s request for Core Work (nearly 2 weeks after the request). The only mumble chatter during this work was deep breathing and grunting. We don’t do enough of core work either.
I almost got a solo 5k in before the workout (which was only 2 miles)
We got so caught-up in our discussion of 3rd F that we didn’t realize we forgot to end the COT with a prayer (pitiful) until we reached our cars. But have no fear, our 3rd F wonton, John Doe, made sure we got it in before anyone escaped.
News
None discussed. Remember, we almost forgot to pray.
PAX: Topless, Mrs Baker, 9 Volt, DeepDish, Clothespin, El Chapo
AO: The Battery
Conditions
Well, it’s the Battery, so, rain?
COP
Quick mosey to the Pavillion. 30 SSH 10 Teapots 25 SSH 10 World’s Greatest Stretch 20 SSH 10 Forward fold 15 SSH 10 LBAC, 10 Moroccan night club, 10 Don Quixotes 10 SSH 10 Willie Mays Hayes 10 Burpees
The Thang
It’s raining. We’re staying under the pavilion. Grab a rock 10 curls 15 shoulder presses 20 burpees Rinse/Repeat x3 5 burpees as a cool down 5 burpees again
10 dips 15 weighted situps 20 burpees x 2
10 burpees as cool down
Freddy Mercuries x20 LBCs x 20 Heeltouches x 20 Burpees x 10 Consecos w/rock x10 Hundreds x20 Burpees x10 Flutter Kicks until time.
150 burpees per man.
COT
I had a terrible night with my daughter the night before. She pushed every button I had, and I didn’t respond like I ought to have. As a result, I was in a dour, uncomfortable mood on the way to the Battery. As soon as I got there, Chapo noticed I wasn’t “myself,” and asked me what was going on. He told me he had a crap night the day before, and still had a smile on his face. He was going to cheer up, as today was a new day. I needed that encouragement. In that moment, Chapo was able to speak some life to me.
Speak life to someone else today. Let them know you care about them, and offer encouragement.
Baker led us out.
Moleskin
Chapo and DeepDish kept calling for more burpees, so, more burpees were added.
High probability my gloves are now just trash. <insert spinal tap reference>
Mrs Baker led us out.
News
Lunch at Jenkins at 11:30 on Thursday
CSAUP Tuff Muff on 2/22. Chapo’s birthday bash upcoming.
PAX: Schnitzel, Cold Play, Pork Belly, El Chapo, Deep Dish, Clothes Pin, Shotput, Mrs Baker, Bubbles, FNG-Retread
AO: The Battery
Conditions
Alternating periods of shadows and full sun
Good morning campers. Rise and shine for the groundhog day edition of F3. I’m 9-Volt and I will be your zoologist for today’s festivities. I am not a professional and do not know your medical conditions or limitations. You are here on your own volition. Push yourself but modify as necessary so as not to injure yourself.
COP
SSH IC x 20
Abe Vigoda IC x 20
SSH IC x 20
Arm Circles
Fwd IC x 15
Rev IC x 15
Seal Clap IC x 15
Miltary Press IC x 15
Chinook IC x 10
SSH IC x 20
The Thang
Groundhog Day * PAX moseys to the tennis court * The short end of the court is the groundhog tunnel * The long end of the court is the open prairie * Each tunnel has a list of exercises Starting at point 1 the PAX will perform the 1st exercise and then groundhog crawl to the other end of the tunnel At the end of the tunnel the PAX will perform the exercise again and then 5 “Groundhogs” before flipping a coin to determine if they see their shadow. (Head = Shadow, Tails = No shadow) 1. PAX sees a shadow – crawl back to opposite end of tunnel, perform exercise and groundhogs again before flipping coin 2. PAX does not see shadow – run across the open prairie to the other tunnel and repeat using the exercise list for that tunnel. * Upon arriving back at point 1 the PAX advances to next exercise on list
COT
Words of Wisdom:
The groundhog (Marmota monax), also known as a woodchuck, is a rodent of the family Sciuridae, belonging to the group of large ground squirrels known as marmots
The groundhog is by far the largest sciurid in its geographical range
The groundhog is also referred to as a chuck, wood-shock, groundpig, whistlepig
Groundhogs are well-adapted for digging, with short, powerful limbs and curved, thick claws.
The groundhog prefers open country and the edges of woodland, and is rarely far from a burrow entrance
Young groundhogs may be called chucklings
Woodchuck numbers appear to have decreased in Illinois
When alarmed, they use a high-pitched whistle to warn the rest of the colony, hence the name “whistle-pig”
Mostly herbivorous, groundhogs eat primarily wild grasses and other vegetation, including berries and agricultural crops, when available.[
Groundhogs are one of the few species that enter into true hibernation, and often build a separate “winter burrow” for this purpose
Groundhogs are mostly diurnal, and are often active early in the morning or late afternoon.[
Usually groundhogs breed in their second year, but a small proportion may breed in their first
Groundhogs may be raised in captivity, but their aggressive nature can pose problems
The burrow is used for safety, retreat in bad weather, hibernating, sleeping, love nest, and nursery.
Moleskin
Good morning campers. Rise and shine for the groundhog day edition of F3. I’m 9-Volt and I will be your zoologist for today’s festivities. I am not a professional and do not know your medical conditions or limitations. You are here on your own volition. Push yourself but modify as necessary so as not to injure yourself.
