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Major Fartsack

BB 08/26/17
Q: Rainman
PAX: Mudslide, FNG (Kernel), Sparkles.
The Thang

Q Overslept (Major Fartsack), but made it in time to accrue himself 20 burpees right off the bat. Mudslide led the PAX in a warm-up. After the Q finished his burpees, the PAX moseyed over to the hill, more commonly known as Mount Fookame.
-Bear Crawl to the top
– I.C. Cross Jacks (10)
-Mosey Down
-Moving Merkins (10)
-Rinse and Repeat 3x
Mosey back to the top.
Small Beast:
– Duck Walk to 1st Rock
– Alternating Shoulder Taps (x6)
-Duck Walk to 2nd Rock
-Peter Parkers (x6)
-Duck Walk to 3rd Rock
– In and Out Planks (x6)
– Rinse and Repeat 3x
– 6 Mom x 12 Reps each
– CockRoach, LBC, Leg Climbers, RBC, Box Cutters, Flutter Kicks.
BAM!!
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8/12 Preblast

Pre blast for Saturday, August 12, 2017:
QIC: Prosciutto
Warm-up/COP:
SSH x 12 IC
IW x 12 IC
Hot Sauce Burpees x 5 OYO
Slow Tempo Merkins x 12 IC
Mtn Climbers x 12 IC
Slow Tempo Merkins x 12 IC
Hot Sauce Burpees x 5 OYO
Squats x 15 IC

The thang:
Grab a rock, and circle up for Ring of Fire #1:
While all PAX are holding a half-curl, each PAX will individually go around the circle and complete the following:
Full Curl x 5
Overhead press x 5
Skull crusher x 5
– Move right and repeat with 10 reps
– Move right and repeat with 15 reps
Mosey to bottom of hill by playset/gym and line up:
PAX 1: Curls AMRAP
PAX 2: Overhead Press AMRAP
PAX 3: Skull crusher AMRAP
PAX 4: Squat AMRAP
PAX 5: Freddie Mercury AMRAP
PAX 6: Lunge AMRAP
PAX 7: Burpees AMRAP
PAX 8: Plank AMRAP
… if more pax exercises are needed, we will adlib
During this time… One at a time, the pax will:
1 – Run to the top of the hill with rock
2 – Complete 10 merkins
3 – Run back down and complete 10 more merkins, then plank
* Next pax up
TBD: Fellowship run (~1 mile) or 3 Suicides as a group
Return to pavillion
Partner up:
PAX 1 executes BTTW while PAX 2 completes Ring of Fire # 2:
CDD x 12 OYO
Dips x 12 OYO
Wide Merkins x 12 OYO
Switch
MOM
Name-o-rama, Count-o-rama
BOM
Biscuits!
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The Master Blaster

QIC: Angus
PAX: Mudslide, Prosciutto, Sparkles, and Rainman
POST DATE: August 05, 2017
AO: The Land Fill
Conditions: 65 Degrees and Dry – feels like fall.

The disclaimer was executed with precision on a morning like this there was no harshing the mellow of these PAX — it was a light crew but a tough and tested bunch that were ready to take whatever YHC threw at em. With that we moseyed over to the top gate started out with 15 slow and bone cracking cold muscle burpees. The PAX (YHC included) fumbled through those first five — but smoothed out no problem.
YHC instructed – Head down to the bottom gate and then head on straight back, that’ll be a mile. The PAX made the trek and held a low plank at the top while they waited for the six. Then, 15 more burpees.
Now everyone’s favorite part, The Warm Up.
Warm Up: SSH x 20, Finkle Swing x 15, SSH x 20, IW x 20, SSH x 20, AK x 20, SSH x 20, HK x 20, SSH x 20, and WHK x 20
YHC decided to save the second half of the warm up for later and keep the PAX guessing — lets see how the main event goes.
The Thang: YHC took an old workout, “the merkicide” and just added 3 more rounds to it. Seems simple enough, but the result was one heck of a beat down. This can be done in a parking lot with lines, a football field, or a large field with cones. The distance between each can vary, YHC measured 8 cones spaced about 10 yards apart.
Master Blaster
Round 1:
Bear Crawl to the 1st Cone > 1 Merkin > Run Back
Bear Crawl to 2nd Cone > 2 Merkins > Run Back
Repeat until last cone
Round 2:
Broad Jump to 1st Cone > 1 Squat > Run Back
Broad Jump to 2nd Cone > 2 Squats > Run Back
Repeat until last cone
Round 3:
Backwards Crabwalk to 1st Cone > 1 BBS > Run Back
Backwards Crabwalk to 2nd Cone > 2 BBS > Run Back
Repeat until last cone
Round 4:
Lunge to 1st Cone > 1 Burpee > Run Back
Lunge to 2nd Cone > 2 Burpees > Run Back
Repeat until last cone
With a little time to spare we set out to finish our warm up – head down the wall.
The Warm Up: The PAX headed down and found the best wall in the shade — each PAX grabbed a buddy. While the buddy held a wall sit the other performed the exercises, then swap.
Wall Sit / Diamond Merkins x 15. Swap.
Wall Sit / Jump Squats x 15. Swap.
Wall Sit / Carolina Dry Docks x 15. Swap.
Wall Sit / Jump Squats x 15. Swap.
Wall Sit / Merkins x 15. Swap.
Wall Sit / Jump Squats x 15. Swap.
Wall Sit / LAC x 20. Swap.
Wall Sit / Chinooks x 20. Swap.
Wall Sit / Moroccan Night Club x 20. Swap.
Moleskin: We are a community of men and we have an opportunity to build one another up. Hold your brothers accountable, we aren’t just workout buddies. We all win and lose and struggle together. Look for opportunities to get to know one another better, not just so we can become good friends but so we can build our community together.
—-
Countorama
Nameorama
BOM
Angus Out
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The Grand Prix

QIC: Angus
PAX: Mudslide, Prosciutto, Burgundy, Sparkles, Mr. Clean, Rainman, and Ohms
POST DATE: July 22, 2017

AO: The Land Fill
Conditions: 77 Degrees and Humid but with a little bit of cloud coverage to keep the PAX cool for at least the first part of the workout.
The Welcome and Disclaimer were promptly delivered by YHC with enthusiasm and anticipation for what was in store.
Warm Up: YHC through a curveball and jumped straight into a heavy handed beat down — Positioned at the top gate pax were instructed to execute 15 burpees then run to the bottom gate, this about half a mile. As we were running down Ohms decided to grace us with his presence and take his sweet time catching up so he missed all the burpees, good work. 15 more burpees at the bottom and run back to the top. YHC had some real Smoke Boots on as the PAX were swiftly led back to the top where we [finally] were greeted by Ohms.
The Thang: 8 PAX stood agape at the cones YHC had strategically placed just far enough apart to merit concern. YHC presents “The Grand Prix” – partly inspired by The Cooper and partly by pure masochism. A track is laid out in cones about 100 yards in length and 30 yards in width. Each PAX had a coupon and were instructed to perform 10 burpees (without coupons), 10 Overhead Presses, and 10 Curls then run 1 lap around the track. Rinse and Repeat reducing the number of reps by 1 and the run gets swapped out each time.
The Grand Prix
10 Reps – Run
9 Reps – Bear Crawl
8 Reps – Lunge
7 Reps – Broad Jump
6 Reps – Seal Crawl
5 Reps – Ass Kick
4 Reps – Hodor (Hold Coupon straight out and walk)
3 Reps – Backwards Run
2 Reps – Side Lunge
1 Reps – High Knees
The Warm Up: The PAX headed down and found the best wall in the shade — each PAX grabbed a buddy. While the buddy held a wall sit the other performed the exercises, then swap.
Wall Sit / Diamond Merkins x 15. Swap.
Wall Sit / Jump Squats x 15. Swap.
Wall Sit / Carolina Dry Docks x 15. Swap.
Wall Sit / Jump Squats x 15. Swap.
Wall Sit / Merkins x 15. Swap.
Wall Sit / Jump Squats x 15. Swap.
Wall Sit / LAC x 20. Swap.
Wall Sit / Chinooks x 20. Swap.
Wall Sit / Moroccan Night Club x 20. Swap.
Moleskin: “If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.”
– Martin Luther King, Jr.
—-
Countorama
Nameorama
BOM
Angus Out
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The Bruno San Martino

When: 07/15/17
Where: The Landfill (White Oak Park)
QIC: Prosciutto
The PAX: Mr. Clean, Steam Engine, Burner

Conditions: Scattered clouds with a 75 degrees, extra humid
A smaller group than what YHC expected for a Saturday beatdown. Reminiscent of the early days of F3 Chatt. Nonetheless, those that made an appearance were ready to get better; and get better, they did!
With the shovel flag planted, the Disclaimer was provided with care and attention to detail (full disclosure, YHC reviewed the F3 disclaimer just a few minutes prior to provide some good punch lines)
Warmup:
Short mosey to upper parking lot for a warmup.
– SSH x 12 IC
– High Knees x 12 IC
– Squats x 12 IC
– Hot Sauce Burpees (demo requested & provided) x 5 OYO
– SSH x 15 IC
– High Knees x 15 IC
– Squats x 15 IC
– Hot Sauce Burpees (demo requested & provided) x 5 OYO for good measure
Realizing that sweat droplets were falling and beginning to look like a slow gush on Mr. Clean’s forehead, that was enough for YHC to crank it up a hair; almost to 11. Time for…
THE THANG:
The pax moseyed down to the bottom of the landfill. By bottom, I mean, the lower gate entrance to the landfill, to ensure we had enough room to complete what is next…
4 rounds of Circle Burp mixed with Bernie Sanders between each stop.
Round 1 performed at the bottom gates, all pax were instructed to perform SSH until all PAX had called “Down” – signaling all PAX to perform a single burpee. One time through, rinse and repeat once more.
Bernie Sanders up to the dog park parking spaces for the next round.
Round 2 – similar to round 1, except the PAX complete Squats until the signal is given for a burpee
Bernie Sanders again further up the hill to the fresh parking lot for the next round.
Round 3 – similar again, this time, except the PAX complete a plank until the signal is given for a burpee.
Bernie Sanders up the grassy hill to the playground structures for the final round.
Round 4 – PAX complete mountain climbers until the signal is given for a burpee.
10 counts were administered two times throughout the circle burp brigade. Great work men!
YHC issued the command to run quickly up one of the landfill’s premier hills, to settle into a super 21 on the flat field at the top.
The Super 21 consisted of LBC’s and Merkins. Starting with 20 LBC, sprint 30-40 yards and then complete a single Merkin. Continue decrementing LBC’s and incrementing Merkins through each iteration; always totaling 21 total reps between the two exercises per round.
3 minutes remained, so YHC opted for a 5MOM with a Captain Thor (1:4 ratio of two ab exercises); LBC:American Hammer. Complete when the PAX reached 5 LBC’s to 20 American Hammers
COT – Count-off, Name-o-rama, Shoutouts/Requests, Prayer
BOM
*Prosciutto
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The Warm Up

Conditions
Hot, muggy, wet, and sloppy.
Welcome and Disclaimer 

The Thang
Today PAX were instructed to grab a buddy and stick together. You push each other, you help your buddy keep moving forward. Kick it off at the top gate with 15 Burpees then grab your buddy and run to the bottom gate – the distance is about .5 miles hold plank IC at the bottom. 15 more burpees then head back to the top.
Also – want to thank Delta for gracing our Saturday workout. Good hustle!
The Warm Up
– SSH x 20
– Finkle Swing x 15 (with your buddy)
– SSH x 20
– Imperial Walkers x 20
– SSH x 20
– Ass Kickers x 20
– SSH x 20
– High Knees x 20
– SSH x 20
– Wide High Knees x 20
– SSH x 20
Mosey down to the pavilion.
Pax were instructed to grab their buddy. One grabs a piece of wall while the other execute an exercise, then flip flop.
– Squat Jumps x 5, Diamond Merkins (4 count) x 15
– Squat Jumps x 5, Carolina Dry Docks x 15
– Squat Jumps x 5, Merkins x 15
– LAC x 12, forwards flip flop
– LAC x 12, backwards
– Chinooks x 12, flip flop
– Chinooks x 12
– Moroccan Night Club x 12, flip flop
– Moroccan Night Club x 12, flip flop
– Wide Merkins x 15, Squat Jumps x 5
Mosey over to the little hill and grab your buddy.
PAX were instructed to perform 11’s on the Hill but to stick with their buddy — today we don’t go it alone we push each other get better together. At the bottom of the hill 1 squat sprint to the top and do 10 lunges then back down the hill, rinse and repeat until 10 squats at the bottom and 1 lunge at the top.
Mosey over to the big field up top to close out with a little 6MOM.
Countorama
Nameorama
Special welcome to FNG – Shortcake
Kotters to ChuckE and Burner – yall come back now ya hear?!
Moleskin
This community does not belong to YHC. It belongs to all of us, if you see an opportunity to serve others or see something you want to happen? Own it. Lead and rally the community around your cause. Whether it be service, fellowship, or more fitness opportunities. Take it on and let’s continue getting better together.
_Angus Out

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Gross Tabata

The Scene: Muggy/warm, upper 60’s and dewy; time to roll around in the grass!
COP: We took a quick warm-up mosey lap around the entire upper field perimeter and then returned to the upper parking lot for the start of the COP.

  1. SSH x 15 IC
  2. Kneeling Merkins x 12 IC
  3. Lunges x 10 IC
  4. High Knees x 10 IC
  5. Peter Parkers x 10 IC
  6. Leg Lifts x 10 IC
  7. Plank Jax x 10 C
  8. LBC x 10 IC

The Thang: 
First introduced to the Chattanooga crew by Gus (Landfill-Tabata), YHC decided to mix it up a bit and change it up a bit; of course, because it was so easy and fun — but don’t take my word for it!
Today’s tabata included the following exercises performed AMRAP for 20 seconds with a 10 second rest in between exercises for 4 straight minutes.

  1. Squat w/ Rock press
  2. Kneeling Merkins, or regular Merkins
  3. Lunges
  4. High Knees
  5. Peter Parkers
  6. Leg Lifts
  7. Plank Jax
  8. LBC

Repeato 4x
After a few … okay, a lot!, of 10 counts we mosey’d to the bottom of the hill with our buddy rocks; circled-up for a little arm burn musical chairs.  First time through, we did 5 reps, followed by three more repetitions at 10 reps per exercise.

  1. Low Curl: 5, 10, 10, 10
  2. High Curl: 5, 10, 10, 10
  3. Full Curl: 5, 10, 10, 10
  4. Overhead Press: 5, 10, 10, 10
  5. Skull Crushers: 5, 10, 10, 10

Between sets, we moved right one time, then across, the to the right.  Gotta keep these rock-pickin’ fools honest!
As if we hadn’t had enough, we decided to do a Gross (12 different exercises at 12 reps/exercise in 4 rounds).
Round 1:
Diamond Merkins x 12, Squats x 10, LBC x 10
Now, normally we’d just run somewhere, but, to mix it up, YHC brought a football, but WHY?!!?? It’s June and football is so far off…. well, needless to say the pax were confused by this, but the intent was to hand it to the PAX to throw/kick as far as he could and wherever it landed, that’s where he and the rest of the Pax would sprint to for the next round.  First up? Laces Out, of course.
L.O. boots it and it looks like a shank right, but he got a lucky bounce as it rolled down the big hill!  So, we mosey on down to the ball (still rolling), for Round 2:
Incline merkins x 12, Jump Squat x 12, American Hammer x 12
Next up, Early Bird (probably thinking, “futbol?”) decides to kick as well.  He hits the “pooch kick” as we call it in American Football and Christmas comes early as the Pax have a short mosey to the restful oblong football, for Round 3:
Wide Merkin x 12, Lunge x 12, BBSU x 12
Next, I turn to one of the more youthful pax, Mudslide, to give it a go.  Without hesitation, he chucks it up and over the hill; great thinking!  We get to the top, and YHC decided it wasn’t enough and so I kicked it another 30 yards or so, for our final round.  As they say, don’t save anything for the swim back; Round 4:
Angle Grinder x 12, Jump Lunge x 12, LBC x 12
Finally, Mr. Clean gets a chance to show off the arm, and he doesn’t disappoint.  Throws it right back to the pavilion and YHC issues a jail break.
6MOM:
Flutter kicks, American hammer, Crunchy frog, omaha to Rainman for Freddie Mercury, omaha to Early bird for single leg lift press-ups, omaha to Laces Out for Hello Dolly
BOM and WOTD:
Impossible to I’m Possible
 

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Escape to Juarez Valley

Conditions
Beautiful sunshine, slightly humid. Warm enough snowflake has finally lost his hoodie.
Welcome and Disclaimer 

The Thang
Four Pax mosey around do a few side straddle hops at the base of Big Grass Hill. Trembling in its shadow they knew what YHC had in store as soon as we lit out in that general direction. The best way to get the blood flowin’ is to get the blood flowin’. We kick off this bright and balmy Saturday with a few side straddle hops and an immediate sprint up Big Grass Hill. This provides a bit of enlightenment, the hill don’t get easier but your view gets a whole helluva lot better. If thats not a truthnugget I don’t know what is.
Stretch-o-rama / COP
With a glorious view out over the trees with the sun continuing to rise we held each for a 20 second count. Deep breaths in between to get our minds right. YHC was feelin a bit like a yogi.
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
With the weinke in mind YHC modified the ever so popular and surprisingly complicated “warm up” to better suit the main event.
– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Imperial Walkers x 20
– Squat Jumps x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
Long mosey around and hold up at the top of the big field.
Escape to Juarez Valley
This workout is allegedly adapted from inmates that occupy Juarez Valley, one of the deadliest places on earth. YHC’s version of the Juarez Valley Challenge consists of ascending and descending repetitions in an alternating fashion. The repetitions are performed in descending order on all odd-numbered sets and on even-numbered sets, reps are performed in ascending order until you make a full swap.
Today the gloom was happy to entertain a whole lotta merkins and squats, each PAX was instructed to pick a “cell” which in our case was a parking spot and begin the beat down as follows:
20 merkins / 1 squat (walk to the other side of the cell between each exercise) repeat until you get a full swap.
19 / 2 , 18 / 3, 17 / 4, 16 / 5, 15 / 6, 14 / 7, 13 / 8, 12 / 9, 11 / 10, 10 / 11, 9 / 12, 8 / 13, 7 / 14, 6 / 15, 5 / 16, 4 / 17, 3 / 18, 2 / 19, 1 / 20
YHC and PAX were winded, a TenCount was required.
With plenty of time left, YHC took off on a mosey down the sidewalk 10 BBS at each lamp post until we get down to the Little Grass Hill. Take a run up and head to the lower pavilion.
YHC calls an audible –
10 Dips, 10 Squats, 10 Dips, 10 Step ups, 10 Dips, 10 Box Jumps
Rinse and Repeat.
With “Plenty of Time” we head up to the top pavilion for some 6MOM.
Naked Man Moleskin
YHC is incredibly proud of the growth shown by all PAX in our AO. With a lot of faces coming and going but we’ve got a strong core stepping up to lead us all to become stronger men together. Keep it up.
Countorama
Nameorama
_Angus Out

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Cardcounting at the Landfill

The Scene: Muggy/warm, zero crosswind and prime conditions for some dew-drenched, sweaty and gross men after it’s all said and done.
Always a good start to your Q when the gates to the park don’t open on time.  Alas, this didn’t stop YHC from entering the park without vehicle and scaling #theLandfill along with Early Bird and Ohms (Mudslide to arrive later on from that direction as he was still incorrectly settled into Central Standard Time from the night before. Big up yourself, Mudslide, for fighting the urge to fartsack and still making it in time for the Deck of Love.)
As the aforementioned reached the summit of the Landfill, we noticed the other 3 pax patiently and respectfully awaiting YHC; so, we quickly assembled (without the shovel flag).
One more thing, today’s weinke was written with sharpie pen on a piece of scrap drywall(!?).  Perhaps this is an F3 first? Do what you have to do with what you have…

COP

We took a quick warm-up mosey lap around the entire upper field perimeter and then returned to the upper parking lot for the start of the, COP.
Good morning Abbey’s x 11 OYO
SSH x 11 IC
Monkey humpers x 11 IC
Sungods x 11 IC
Reverse sungods x 11 IC
S-L-O-W BAC (frontward/backward) x 11 IC
 
Realizing that the main thang would be somewhat challenging, YHC decided to keep the COP short and head to the pavilion for the start of,

The Thang

This was fun.  YHC pulled out an old deck of cards and the mumble chatter commenced. We played a game of dealer’s choice where each of the 4 suits were assigned an exercise (spades=burpees, hearts= squats, clubs=Merican’s & diamonds=BBSU) and the value of the card contributed to the number of reps. Aces, kings, queens and Jacks were 11 and others were as numbered. The PAX completed all 52 cards along with 2 joker cards which were ten-count countdowns. About midway through the deck, YHC issued the command to mosey to the far end of the field, then ran backwards halfway to the end; the return trip was a jailbreak and RIP Gus’ hamstring as he tried to outlast the younger pax (Ohms).  The effort level is never questioned here in the Scenic City.  Total count of 98 reps of each exercise.
*One thing to note about this exercise is that it’s a good indicator of who you don’t want to oppose in a game of hold ’em after they’ve pushed their chips all in.  You can tell, some of these guys are real hustlers on the felt tables as they were counting face cards all morning.  Good thing the pit bosses weren’t around.
COT
Laces Out’s son
Gus’ transition
Prosciutto’s family friend
 
BOM
Make every day, every moment count.  Sometimes greatness comes from committing to the process of doing the best you can and being the best you can in each and every moment. Sometimes you do your best and fail, but in doing so, you’re giving maximum effort and adhering to the core principle of always doing your best; win or lose.

“Make a pact with yourself today to not be denied by your past. Sometimes the greatest thing to come out of all your hard work isn’t what you get for it, but what you become for it. Shake things up today! Be you…Be Free…Share” (Steve Maraboli, ‘Life, The Truth, and Being Free’)

– Prosciutto

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Sultan of Swat

Conditions
Perfect Weather
Welcome and Disclaimer 

The Thang
Four Pax mosey about until YHC realizes that the weinke was left behind. We scaled the big hill in order to retrieve it. There was much mumble chatter.
Stretch-o-rama / COP
Each held for a 20 second count. Deep breaths in between to get our minds right.
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
Begin the COP
– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Imperial Walkers x 20
– Squat Jumps x 15
– Diamond Merkins (4 count) x 15
– Carolina Dry Docks x 15
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
Long mosey around and hold up at the top of the big field.
The Great Bambino
All pax congregate at “home plate”  in a single line and perform an exercise AMRAP while 1 pax at a time runs all the way around the diamond. Each runner returns to the end of the line and resumes the exercise. The pax are encouraged to run fast, because the faster they run the fewer reps they will have to perform. Or run slow and make it suck. Once each pax has run a lap they proceed to the next exercise.
– Angle Grinders
– Squats
– LBCs
– Merkins
Rock BLOCK
Each pax holds there coupon and performs the exercise as instructed then passes it to the right. Exercises performed should spell out the word B-L-O-C-K. 
B – Bent over rows x 5
L – Lunges x 10
O – Overhead press x 15
C – Curles, Top Curl x 5 Bottom Curl x 5, Full Curl x 10
K – Kettle Bell Swing x 25
Everyone puts their rocks down and moves two rocks to the right.
Rinse and Repeat.
Mosey up to the top parking lot for Ring of Fire. 
Countorama
Nameorama
_Angus Out