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In This Corner

QIC: Steam Engine
PAX: Geek Squad, Radiohead, Ducktales
AO: Huey
Date: 09/20/2018
Conditions: A modest 70 degrees give or take. I’m not a meteorologist and I forget to look at the temp in the AM.

Disclaimer was given as we gathered our water jug and headed over to the basketball court.
COP:
Windmill IC 12x
Cotton Pickers IC 12x
Imperial Walkers IC 12x
Alternating Toe Touches IC 12x
Little Baby Arm Circles IC 12x
LBAC Reverse IC 12x
 
Explained how I was upset that I missed probably the best boxing match of the year on Saturday. So this Q is inspired by boxing we will have 12 3 minute rounds. So in this corner:
Corner 1:
1. Jump Rope
5. Jump Rope
9. Jump Rope
Corner 2:
2. LBC
6. RBC
10. American Hammers
Corner 3:
3. Burpee
7. Jump Squat
11. Bear Crawl
Corner 4:
4. Shoulder Press
8.  Curl
12. Bent Over Row
 
Start the round in one of the corners and after 3 minutes rotate to the next corner to start the next round.
Time

Count-o-rama
Name-o-rama
Prayer Request:
Families affected by Hurricane Florence
Health people on the IR list mostly the guys from the Huey and the hammy.
Announcement:
September 22: Memphis GrowRuck. Free spot available talk to Ducktales for details
October 13 :training day. Nashville AO will make the trip to lead a Q School.
WOD: Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given, than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing. – Muhammad Ali
Go out and try new things.
 

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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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Inflection Matters

 

QIC: Geek Squad (Drew Rimback)
Date: 08/28/2018
PAX: Ducktales, MilkMan and Radiohead
AO: The Huey

Conditions: 70 degrees

The 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. 

Da Warm Up

-15 SSH IC exercise
-15 Imperial Walker
-15 High Knee IC exercise
-15 Wide Knee IC exercise
-15 Mountain Climber IC exercise
-12 LB arm forward IC
-12 LB arm back IC
-12 overhead press IC
-12 Moroccan night club IC
-15 SSH IC exercise

The Thang (on the track)

Broad jumps to next light pole
Mosey to next light pole
Kareokes to next light pole
Mosey to the Pavillion
Wall sits x 15
Joe Fraiser’s x 15
Mohammad Ali s x 15
Bus drivers x 15
Overhead press x 15
Use Picnic tables for following set:
Step ups  x 10 each leg
Incline Merkins x 10
Decline Merk x 8
Dips x 10
 
Get back on track and this time mosey to lightpoles and do sets IC
Plank jacks x 10 .  Mosey to next pole
Burnout light -Squats x 10. Mosey
Shoulder taps – x 10. Hold plank for 10 Count.  Mosey
Lunges x 10. Mosey
Merkins x 10. Mosey
 
Repeat 2nd time with no pavillion.
 
Marys (all IC)
Heel touches x15
Flutter Kicks x15
LBCs x 15
Hello Dolly x 15
Pretzel x 8 each leg
Big Boy sit-ups x 15
Freddie Mercury’s x 15
 

COT

2 Corinthians 12:9-10: 9 But [the Lord] said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me. 10 For the sake of Christ, then, I am content with weaknesses, insults, hardships, persecutions, and calamities. For when I am weak, then I am strong.
 
In our weakness His power is made perfect.  His grace is sufficient.  It’s all about getting stronger in everything. It forces us to rely on strength outside ourselves. It’s a place of humility to get to.  Challenge youself to be content in all circumstances, there is much to be thankful for.
 
 

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A MILE IN MY SHOES/CIRCUIT TRAINING! 

QIC: The Count
DATE: 23 AUGUST 2018
PAX: Ducktales, Geek Squad, Snowflake
AO: The Huey
CONDITIONS: Cool morning, around 68 Degrees, light breeze, and low humidity
Disclaimer: Disclaimed
COP: Side Straddle Hope, Abe Vigoda’s, Little Baby Arm Circles, Mountain Climbers
The Beat Down:  Each Quarter Mile Lap consisted of 8 Stations.  Between each Station PAX would run together.  First three laps were forward traditional run between stations.  Last lap Bernie Sanders was run between stations.
Station#1- 10 Burpee’s, OYO                                                                                                     Station #2- 10 Squats, IC (4 count)                                                                                         Station #3- 10 Lunges, IC (4 count)                                                                                         Station #4- 10 Emperial Walkers, IC (4 count)                                                                       Station #5- 10 Decline Push Ups, OYO                                                                                                 Station #6- 10 Incline Push Ups, OYO                                                                                                 Station #7- 10 Merkins, IC (4 Counnt)                                                                                                 Station #8- 10 Big Boy Sit Ups, OYO
CIRCLE OF ABS:At the conclusion of the entire mile the PAX circled up and did Round Robin Mary’s. Ducktales led us in Canoe’s, Geek Squad led us in Freddy Mercury’s, Snowflake led us in Heel Touches, and Q led us in American Hammers.
MOLESKIN: Do your best not to judge someone until you have had a chance to walk in their shoes.  It’s easy sometimes to sit back and be a morning quarterback about the past, but before one criticizes or judges another, try to put yourself in their shoes.

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Recovery Day

QIC: Steam Engine
Date: 08/21/18
PAX: Geek Squad and Ducktales
AO: The Huey
Conditions: Decent weather for some stretching out
Diclaimer: I’m not a pro, push yourself, modify if necessary,

Still recovering from the GoRuck Tough over the weekend I told the HIM that we would be doing A LOT of stretching and a decent amount of Mary and a dash of shoulders
COP:
Cotton Pickers IC 15x followed by stretching out to the left then right
Good Morning IC 15x
Fire Hydrates IC 15x then other side
Butterfly Stretch
Right Leg in Left Leg Extended try and grab left toe then switch
Butterfly Stretch
T Stretch Right Leg Across Body to Left Hand then Switch Sides
Hip Stretch (On your back bring right knee across body and to the floor then switch sides)
Little Baby Leg Circles IC 15x (Right Leg)
Little Baby Leg Circles IC 15x (Left Leg)
Alternating Knee Pulls IC 10x (Start with right knee to your chest extend out while bringing in left knee hold and switch back)
Big Baby Arm Circles IC 15x
Reverse Bib Baby Arm Circles IC 15x
Little Baby Arm Circles IC 15x
Reverse LBAC IC 15x
Deep Lunge followed by rolling back to your left leg and trying to grab your right foot then switch sides
Plank
Merkins IC 5x
Over under IC 5x
Left Elbow to Right Knee IC 8x switch sides
Finkle Swing 15x both times
Alternating Toe Touches IC 15x
Mary:
LBC IC 12x
RBC IC 12x
Hello Dolly IC 12x
Rosalita IC 12x
Bay City Scissors IC 5x
Side Leg Raises IC 12x (Right Side)
Side Leg Raises IC 12x (Left Side)
Pretzel IC 8x both sides
Asheville Abs IC 5x
Time

Count-o-rama
Name-o-rama
Announcements:
Cam Run 8/25
Fantasy Football draft 8/26
 
 
 
 
 
 

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4 Corners

QIC: Steam Engine
Date: 08/16/18
PAX: Geek Squad, Milkman, The Count
AO: The Huey
Conditions: Cool August morning some might call it no sleeve weather
Disclaimer: I am not a professional, you are here on your own free will, push yourself but modify if you need to, if you get hurt we will help you to your vehicle

Picked up the Q from Lugnut so went with something simple.
Mosey to the Lighthouse
Mary:
LBC IC 12x
RBC IC 12x
Hello Dolly IC 12x
Rosilita IC 12x
Flutter Kicks IC 12x
Pretzel IC 8x
Asheville Abs IC 6x
Mosey over to Pavilion for some fun
Wall Sits with Muhammad Ali’s IC 15x
Wall Sits with Joe Frazier’s IC 15x
Wall Sits with Push Press IC 15x
Wall Sits with Bus Driver IC 15x
Now let’s put it all together
Wall Sits with Muhammad Ali, Joe Frazier, Push Press, and Bus Drivers IC 10x
Now for the real fun over at the tennis courts
Corner 1: Merkins
Forward Lunge to Corner 2
Corner 2: LBC’s
Sprint to Corner 3
Corner 3: Squats
Backwards Lunge to Corner 4
Corner 4: Big Boy Sit Ups
Bernie Sanders back to Corner 1
Do each exercise  20x after completing all four corners do 15x, then 10x, and so forth
After a few series of this we had to reunite at the shovel flag for a cool down
COP:
SSH IC 12x
Little Baby Arm Circles IC 12x
Reverse LBAC IC 12x
Cotton Pickers IC 12x
Windmill IC 12x
Time

WOD: “Keep Ithaka always in your mind. Arriving there is what you’re destined for. But don’t hurry the journey at all. Better if it lasts for years, so you’re old by the time you reach the island, wealthy with all you’ve gained on the way, not expecting Ithaka to make you rich”

This is poem is about the Odyssey and Odysseus journey home. Sometimes your journey home will have some detours and could last a long time. This poem reminds you to enjoy the journey and make the most of it but to also never forget your end goal. I spent a 1.5 year in NC waiting to come back to Chattanooga and I enjoyed my time there especially getting to run and ruck with the men of F3 Hickory.
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VJ Day

 

Ducktales
Date: 08/14/2018
PAX: Fissure,Geek Squad, Hardtail, Milkman, Postman,  Radiohead,
AO: Huey

Perfect August Pre Dawn

The Disclaimer

Started the Beatdown with, 15 Imperial Walkers in cadence, was a little fast then reeled it in.

Followed by 20 SSH in cadence then a lap around track, to the basketball court.

next were 10 Bobby Hurleys on your own, followed by 10 walmart burpees. we then ran to the back road behind park and back to back parking lot light pole.
at the light pole we did 10 apollo creed burpees on our own. Followed by a run around the track to the watchtower.
Up in the watchtower we did some zebra butt kickers in cadence.
The Thang
The Beep Test
We did the Beep Test – when someone was not able to keep up you would do SSH  and hop back in for a sprint until there was only one left. We did not go all the way to the end to continue a beatdown for us all, but fissue won. at level 3.2

COT

BALL OF MAN: yes

Moleskin

On this day in 1945 was VJ day, thankfully and talked about what those men had to go through.

News

GORuck this weekend, Cam run next weekend

 

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The Silver Fox

QIC: Kodak
Date: 08/09/2018
PAX: Fissure, Free Candy, Radiohead, Steam Engine, Ducktales, Turtle, Geek Squad, Milkman, Saddlebags, VSquared, FNG-Arrowhead, FNG-Fannie Mae
AO: The Huey

Conditions

72 degrees. Humid, Foggy.

The Disclaimer

I am Kodak and will be on Q today. I am not a professional. You are here at your own free will. If you get hurt we will get you help. I will try to motivate you under the understanding that you draw the line with your own limitations.

WARM UP

1/4 Mile Jog w/ High knees, Low Knees, Karaokes
25 SSH IC
10 Burpees OYO
20 Mountain Climbers IC
20 Air Squats OYO
25 Flutter Kicks (hands on chest) OYO
1 minute stretch OYO

The Thang

10 minute Indian Run
The next portion of the workout was in a parking lot roughly 50 meters long. PAX sprint from one end to the other at given percentage and do exercise on the way back.
50 meter sprint @ 50%, 21 Burpees
50 meter sprint @ 100%,  21 Lunges
50 Meter Sprint @ 50%,  21 SSH
50 Meter Sprint @ 100%, 21 Push-ups
50 Meter Sprint @ 100%, Buddy Carry
END WORKOUT

COT

No matter how large or small, at one point or another you can think back at a time when you wished you had performed better. It may have been in a personal relationship, your kids, girlfriend, a project at work, or any other part of life. It DOES NOT matter how long you are doing something in life – 10 minutes, 5 days, or 10 years – be intentional when you do it.

To me, being “intentional” means having a planned purpose, being present, and always aware of your actions. If you show up to life everyday knowing how you are going to spend your time, what you are going to focus on, and who you want to share life with – you will find fulfillment – even if you fail.
With intention you are never in limbo- you are never just floating through time without direction – wasting days, weeks, or years just droning through life. Everyone knows the studies they do with the elderly about regrets, they always wish they had done things differently, or had more time. They blame themselves for not having a fulfilling life. You do not have to be this way, and you can start now.
At this point in my life, I am only 27. Even at the age of 27 I can think back to times in my life when I could have been better – more intentional. I could have showed up to my job everyday with the intention to outperform everyone. I could have spent more time with family members or friends before they moved on to another season of life. Whatever the case is, if I would have been INTENTIONAL I would have had purpose in all my days.
Some of you may be thinking that having intention seems exhausting-  and it can be. YOU MUST HAVE BALANCE. You can have relaxing weekends, evening, or whatever you want – just have that be your intention. I intentionally DO NOTHING some days so I can reset, relax, and reflect. Some days I will watch Netflix for 5 hours straight- but it’s because I was intentional the rest of the week and can afford to do so. The bottom line is I can do it without regret because I CHOSE to act that way. Doing nothing has just as much purpose as filling your day with errands and tasks.
Here is my point- life is very fragile and you don’t get to choose when you go- some people don’t even know they have gone- it can happen so quick. One day I will go, and in those moments I will be able to know that I took responsibility for how I wanted to live my life, how I wanted to build relationships and love, and how I wanted to believe- all through being intentional.
 
This workout is named after SFC Chrisopher Celiz, 1/75 Ranger. He was killed in action July 12th, 2018 on his 5th deployment to Afghanistan. He was my mentor for a short 5 month period on my last deploymet and introduced the idea of “intention” to me.

Moleskin

Two FNGs came out, RadioHead took a hammy injury, and Turtle is still recovering from a non F3 neck injury.
PAX were treated with a nice helping of Orange Juice and Donuts

News

Go Ruck Chattanooga is coming up (check slack Channel)
Veterans climb night at highpoint. All are welcome, veterans climb at a discount. this is something im putting together myself and  would love to see some guys out there. Ill pass more info through the channel.
 

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Rinse and Repeat – Rainy Day

 

QIC: Geek Squad (Drew Rimback)
Date: 08/02/2018
PAX: Ducktales, Fissure,Kodak, Leftovers, MilkMan, Mr. Clean, PostMan, Radiohead, The Count, FNG-CosPlay (Scott Dixon), FNG-Saddlebags (Brandon Hudson)
AO: The Huey

Conditions: 70 degrees with steady drizzle

The 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. 

Da Warm Up (Starting in the Rotunda)

SSH x 20
Butt kickers x 15
Wide High knees x 15  
Windmills x 15
Imperial Walkers x 15
Mosey to the Track

The Thang

“Merkin Mile” do each set together.
1 lap, then 25 merkins, 50 LBCs, then 75 squats for first 2 laps (.5 mi).
1 lap, then 25 merkins, 50 LBCs, then 25 squats in cadence 2nd 2 laps (.5 mi)
 
Mosey to the Pavillion
Use the picnic tables for next set of exercises. All SC OYO. start next set together.
Dips x 15
Incline x 10
Decline x 10
Step ups x 10 (each leg)
 
Mosey to the Flag
Marys (all IC)
Heel touches x15
Freddy Mercury x15
Flutter Kicks x15
LBCs x15
Hello Dolly x 15
 

COT

 

Moleskin

“King Agrippa, do you believe the prophets? I know that you believe.” And Agrippa said to Paul, “In a short time would you persuade me to be a Christian?” And Paul said, “Whether short or long, I would to God that not only you but also all who hear me this day might become such as I am—except for these chains.”” Acts 26:27-29 ESV http://bible.com/59/act.26.27-29.esv Acts 26: 28
Paul preaching Christ before King Agrippa and his response to Paul was, you almost convinced me to believe in Christ! What a sobering thought!
Last week, while I was at children’s camp with my oldest son, Anthony, I was challenged with deciding to either be “all in” or “almost” in regard to being rescued from my sin and self and being challenged to rise above!  I can “almost” do a lot of things, but there are only a few things I can be “all in” about! Faith and Fitness are areas I desire to be “all in” about.
Even if you aren’t at a point in your life where you are “all in” for Christ, I challenge you to be “all in” for F3 and give it all you have in every workout. In order to do so, you have to do the faith part. That begins with opening up a little and being willing to start a faith journey.
Over the past two months, I was challenged to commit to a minimum of 3 days a week to F3 and was told I would see noticeable results. Now, being 8-9 weeks in, it hasn’t been easy and there were several mornings, especially in the last couple of weeks, that I was tired and wanted to choose to “fart sack” rather than show up. However, I pushed through, did workouts on my own when out of town and remained “all in.”   The results are starting to be noticed and this is the start of a journey, I want to see continue.
Thank you to all of you who are “all in” and challenge me regularly. I need the accountability and encouragement! No matter where you are in your faith journey, there are plenty of us around this circle of trust, who will cheer you on. I know several here today, that will gladly make themselves available to talk. So,  if and when you are ready to start a new chapter of your faith journey, we will be prepared to share about ours and work through any questions you may have.
I leave you with this… I challenge you to be “all in” for all 3 components of F3, including the faith piece. It’s not F2 or F1, it’s F3 for a reason, for a purpose! I challenge each of you with not settling for “almost”, in life, at work, and in your faith, but rather, choose this day to be “all in” in all you do and see what kind of results you get!
That’s all I got!