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Millennial(-) Workout by the Quinquagenarian [kwing-kwuh-juh-nair-ee-uh n, kwin-]

Date: 10/20/2018
QIC: The Count
PAX: VSquared, Venus, Cowbell, Peanuts, Doodles, Geek Squad, Jabooti, Radiohead, Care Bear, Ringwald, Prosciutto
AO: Landfill (White Oak Park)
Conditions: 60 deg F & Rainy (Perfect Conditions)
Disclaimer: Disclaimed (no FNG’s)
WARM-UP:

  • Sprinkler – IC  x15 ea side
  • Abe Vigoda – IC x15
  • Tappy Taps – IC x10
  • Finkle Swings – x15 ea leg
  • Mosey around Soccer Field

THE THANG:
Millennial(-) Routine – Ten Exercises conducted as follows: Idea is to reach 2000 total reps.
1. SSH: 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
2. Lunges: 50 per leg, 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
3. Merkins: 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
4. LBC’s: 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
5. Mountain Climbers: 50 per leg, 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
6. Flutter Kicks: 50 per leg, 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
7. Cherry Pickers: 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
8. Squats: 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
9. Oblique Crunches: 50 per side, 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
10. Burpees: 50 Reps per PAX (100ttl)- A little short of our 200ttl!
Modified Bataan Death March. Two columns 6 PAX in each. Last person in each column drops and does 3 Burpees while rest of PAX continue mosey around field. Complete Burpees and AYG to pack.  Touch last PAX in line and continue to front and mosie.  We completed 2 laps and each PAX should have completed 12 Burpees.
MARY Go Round: Each PAX leads group to 10 IC Mary’s of their choice.
END EX! Great Job Gentlemen!

COT:  
Live your life like someone is always watching (because there always is)!  Be an inspiration and lead by example with optimism and build people up!  Simply put be the role model at home, at work, at play, and where you worship!
Nice quote shared by Prosciutto from Hall of Fame Coach, Vince Lombardi.  “You don’t win once in a while, you don’t do things right once in a while, you do them right all the time.   Winning is habit.”

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Training Day

QIC:  Princess Aurora
Date: 10/13/2018
PAX: Abscess, Best In Show (Respect), Candu, Care Bear, Cherry Log, FNG-Code Brown, FNG-Cowbell, Doodles, Fast Lane, Fissure, Geek Squad, FNG-Gisele, Goose, FNG-High Tops, Laces Out (Respect), Magellan, Odd Job, FNG-Outcast, Peanuts, Picasso, Prosciutto, Radiohead, Ringwald, Rug Doctor (Respect), Secret Sauce, FNG-Straight Jacket, Sundance, Sunshine, Threeskin, Venus, VSquared, FNG-Yukon Cornelius
AO: The Landfill

Conditions

On the chillier side of perfect but still perfect

The Disclaimer

Delivered in full

A couple months back, Fissure proposed that YHC come guest Q in the Scenic City. I told him to take a number, and well, today his number was finally called. The result? 33 PAX posted at The Landfill today to learn that the sh*t’s chess; it ain’t checkers!

Following a brief introduction and disclaimer, we took off on a long mosey down the lighted path, throwing in some lateral shuffling, backpedaling, and lunging for good measure as we made our way to the lower lot.

COP

  • SSH x 20 IC
  • Slow N Low Squats x 15 IC
  • WMH x 11 IC
  • Good Mornings w/ LBAC (F) x 15 IC
  • LBAC (R) x 10 IC
  • Overhead Clap x 10 IC
  • Overhead Press x 15 IC
  • Seal Clap x 13 IC
  • Merkin x 7 IC

The Thang

Form
Mosey up the road to middle lot and gather the PAX into groups of three for a little form critique. P1 serves as judge and holds People’s Chair while P2 performs max Merkins (chest to ground and full arm extension at top) with proper form and P3 performs max Squats with proper form (thighs parallel and full hip extension at top). When Merkin form is lost, PAX rotate.
Effort
Mosey up to the grass by the playground and gather PAX back into their threesomes. Sometimes it’s a little too easy to slack off, especially in larger workouts. Well, that was not going to happen here. P1 holds People’s Chair with arms overhead while P2 performs 100 SSH and P3 performs 50 4-ct Flutter Kicks. To ensure that People’s Chair doesn’t turn into a People’s Barstool, P1 is incentivized to hold correct position lest he add 25 reps to his teammates’ rep counts each time he comes out of it. To my knowledge, no reps were added for anybody. That’s effort!
Strength
Everybody grab a rock and circle up for a Block Webb. With hands on coupon, PAX perform one merkin on Q’s command of “down” followed by 2 shoulder presses with coupon. 1:2 ratio is maintained as the PAX make their way up to 6 Merkins and back down. Only hitch is that surprise last round of 6 again. Sorry, I must’ve lost count.
Keeping the coupons, the PAX put in some more work, 10 reps each, all IC:

  • Kang Squats holding rock to chest
  • Low Plank alternating rock taps with rocks in front
  • Side-to-side leg raises over the rock

Power and Stamina
Having rid ourselves of the rocks, the PAX took a short little mosey over to the hill leading up to the soccer field. Back in our threesomes, P1 Bernie Sanders up the hill x 2, P2 performs Merkin-Clerkin AMRAP, and P3 performs Squat-Jump Squat AMRAP. Rotate through until each PAX has gone up the hill. Reverse plank for the six. All in and all PAX together Bernie Sanders up the hill.
Speed and Agility
Up by the soccer goal, YHC set up three sets of cones for a little agility work. Each group formed a line behind the starting point, and while P1 runs through the drill, the rest of the line performs SSH. Once P1 begins Burpees at last cone, next man starts the drill. After all have gone, RnR with Squats while waiting.

  • 5 yards forward
  • 5 yards left
  • 5 yards forward
  • 5 yards right
  • 10 yards
  • 3 Burpees
  • Sprint back to start

*Numbers are approximate as these were walked out in the dark, but rest assured that the work was still done.
5MOM
Had to introduce the guys to a little something devised by the PAX of F3 Nashville’s Bomber AO: the Dixie Stampede! With everybody in line and on their six, all PAX start alternate holding feet 6″ and 18″. PAX perform Hello Dollies IC, and switch feet level on Q’s call.  Rep count was 10-10-5-5. Sexy count was 1000. Wrapped it up with:

  • Boxcutters x 10 IC
  • Cutterboxes? x 10 IC
  • LBCs x 13 IC

COT/BOM

 

Moleskin

Not only did I get to experience my first F3 Chattanooga workout this morning, but I got to Q it, and at a fine AO I might add. Guys were giving it their all, some of it even coming from their insides, and I was very grateful to witness the camaraderie so very present amongst the PAX. Having been involved with F3 for 4 years now, it’s truly awesome to see the impact it’s having on men near and dear to me as well as those I’ve never even met.
As I said in the COT, every one of you has what it takes to be a leader; you just have to get out of your own way and do the hard things. Whether it’s waking up at the crack of dawn to go have your ass kicked, taking a stab at something new even though you’re nervous or don’t have all the answers, or putting aside your own comfort and pride to serve those in need, it’s all progress. It’s movement toward advantage, what we F3ers call “acceleration.”
My hope is that we each continue to accelerate in all aspects of our lives — family, friendships, fitness, work, church, service, and beyond — and that as we’re doing so, we’re picking up the folks we meet along the way. That’s leadership.
PA out.

News

Cleveland Launch/2 Year Anniversary – 11.17.18 in Cleveland @ Greenway Pavillion

Upcoming Qs

10.16 Laces Out @ Hill City
10.16 Picasso @ Huey
10.17 Ohms @ Lions Den
10.18 Stairmaster @ Hill City
10.18 Ducktales @ Huey
10.20 The Count @ Landfill
 

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Love and Light Poles

QIC: Mr. Clean
Date: 10/06/2018
PAX: Care Bear, Candu, Early Bird, Free Candy, Fissure, Goose, Rug Doctor (Respect), Sidewinder (Respect), Steam Engine, Sundance, Threeskin, VSquared, Venus, Whittler, Wort
AO: Landfill

Conditions

70 degrees. Damp.

The Disclaimer

I am definitely not a professional. You’re here on your own free will. Push yourself. Don’t hurt yourself. Let’s do this!

COP

SSH x18
BAC x10
Reverse x10
Cherry Pickers x10
Chinooks x10
Shoulder Presses x25
SSH x25

The Thang

Warning: This is my first Q after a 2 month hiatus. The Qdrenaline is VERY high! Clear Eyes, Full Hearts, Can’t Lose…Let’s Mosey to the bottom gate…

Let There Be Light
Pax partnered up. Moseyed to each light pole and completed the following.

1 Merkin 1 Bent Over Row
2 Merkin 2 Bent Over Rows
This was a progression to the 25th light pole. Pax carried coupons and switched at each light pole. We are fair here in F3

Let There Be Light — Round 2
Pax partnered up. Moseyed to each light pole and completed the following.

1 Squat 1 Curls
2 Squats 2 Curls
This was a progression to the 20th light pole. Pax carried coupons and switched at each light pole. We are fair here in F3.

Two Steps Forward and One Step Back
Pax partnered up. Moseyed two lights forward. Completed:

1 LBC while partner did 1 shoulder press…
Excessive mumblechatter ensued about YHC’s mathematical abilities….Things went south, literally, the PAX did 5 reps for each exercise until time was called…so the Pax thought
A quick MOM with a pure count from YHC and Fissure.

COT

At each interval, Pax would switch partners and learn something new about their comrade.

In the spirit of my dear friend Picasso, something I learned in 2 months off from F3. I love it very much and many of the men love me as a brother.
*Always love your neighbor as yourself
*Always show kindness when given an opportunity
*Always know humbleness is NOT weakness
*Always be the guiding, positive light for those around you
Men of F3 Chattanooga: Please know that I care deeply for ALL of you and thank you for your thoughts, prayers, and support as I battled my illness. Great to be back! AYE!
–Mr. Clean Out

Moleskin

Did you know…The Landfill only has 25 light poles? Give or take a couple… YHC is also a mathemagician and only needed the help of a surgeon to figure out the math for “Two Steps Forward and One Step Back”. Also, apparently Care Bear knew all about the excessive pole usage for today’s beatdown based on the length of his shorts and mustache…

News

Vila made a triumphant return this week!
No Huey this week.

Upcoming Qs

 Whittler
V-Squared
TRAINING DAY!!!!!

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One Hot Minute

QIC: Prosciutto
Date: 09/29/2018
PAX: Care Bear, Cherry Log, Choir Boy, The Count (Respect), Doodles, Fabio, Free Candy, Geek Squad, Peanuts, Ringwald, Rug Doctor (Respect), Secret Sauce, Sidewinder (Respect), Snowflake, Venus, VSquared
AO: Landfill

Conditions

65, 95% humidity and 100% chance of getting better, one minute at a time.
You always know when we’re in the 60’s because Snowflake busts out the Gator sweatshirt.

The Disclaimer

Delivered and off we went!

COP

Dynamic Stretch Routine
**Run to Bottom of AO
Merkins x 10 IC
Prisoner Squats x 10 IC
Angle Grinders x 10 IC
SSH x 15 IC
Plank x 12 IC
Hillbilly’s x 10 IC
Plank x 10 IC
Memphis Mommy Makers x 8 IC
* Recover

The Thang

Circle Burp:
Pax circle up, everyone performs the exercise called out and each pax (in a clockwise fashion) has a chance to call ‘Down’. When they do, everyone stops the called exercise and performs one burpee. 17 pax meant 17 burpees at every stop.
Round 1:
SSH & Burpee
* Bernie Sanders to Dog park – parking lot
Round 2:
Squat & Burpee
* Bernie Sanders to next lot up hill
** Pax were given an options, like let’s make a deal, pick between door number 1 or door number 2; door number one was chosen, so the exercise was Mountain Climbers (instead of plank jax; suckers!)
Round 3:
Mtn Climber & Burpee
* Bernie Sanders to playground
At this point, the pax were sucking wind, so it made sense to mosey to bottom of hill, and do one more bernie sanders up the hill to the pavillion.
Red Hot Chili Ruckers:
Pax line up – counting off Ruck’s and Non-Ruck’s (1’s & 2’s). The group of Ruck’s will wear a ruck and run ~100 yards and then do an exercise of 20 reps while wearing / using ruck at the other end; then return back to startex.
Meanwhile, the group of Non-Ruck’s will perform exercises while they wait – in cadence.
When the Ruckers return, hand-off ruck and assume the others’ exercises. When second group comes back, go to next round. This was simple. Of course, the pax made this harder than it needed to be. It’s really really really easy. Even still, the over/under was 300 questions. Since it’s a betting Saturday of football, I took the over, for your situational awareness (FYSA), and won.

Round 1:
Ruck’s: Ruck on – run 100 yards; Prisoner Squats x 20
Non-Ruck: SSH IC
Round 2:
Ruckers: Ruck on – run 100 yards; Ruck off and hold overhead – BBSU x 20
Non’s: LBC IC
*YHC had high hopes for this, but we ran out of time, so all pax return to pavillion, grab a sip of water and then circle-up for 3 rounds of Wheel of Merkin with a twist.
Wheel of Merkin with a twist: First two rounds at every pax all pax did one merkin. Second round was two merkins per pax.  Then, third round was each pax performs 3 merkins himself while all other pax hold plank. Killer!

COT

We discussed the accountability we each need to have for the other.  Check in with one another, even in each other’s absence from time to time. We discussed the mission of F3. Discussed what we mean by giving F3 away to all men who need it

Moleskin

17 is the biggest group I’ve ever Q’d… And it was an honor.  As a result, there were lots of burpees. At least 50 in 10 minutes of linear time.  The playlist was on point; something for everyone. Originally intended on doing something related to the one hot minute theme/album from RHCP, but then called an Omaha. Rucking is going to take off in our region soon enough. Guys were eyeing the rucks and realized they could do it. Cannot wait for the next big Light, Tough or Heavy event. We used english words today, despite twitter trolls suggesting otherwise.

News

October 13th – Training Day – Convergence with Nashville at the Landfill
November 17th – Cleveland Launch & F3 Chattanooga 2 year anniversary

Upcoming Qs

Go Fish; f3chattanooga.com/q-schedule
 

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No Rules. Just Right.

QIC:  Fissure
Date: 09/22/2018
PAX: FNG-Cooter, Steam Engine, Jabooti, FNG-Fabio, VSquared, Boy Band, Prosciutto, Doodles, Snowflake, Peanuts, Goose, Laces Out (Respect), FNG-Secret Sauce, Threeskin, Rug Doctor (Respect), Sidekick, Sidewinder (Respect)
AO: Landfill

Conditions

Real nice and real dark at 7am

The Disclaimer

We’re playing flag football but this is still F3 and I’m still not a professional.  Let’s have fun and not hurt ourselves

COP

We did a little SSH and stretching in cadence while we waited for the sun to come up a bit

The Thang

Flag Football

7 on 7 with two subs for each squad.  Played until close to 8am.

Moleskin

We had more than enough PAX (three FNGs!) to get the job done on this fine morning.  In fact, almost too many.  Snowflake and Sidekick were named captains (based it on rugged good looks) and picked their squads.  Teams were even if you don’t take into account the scheming ways that team Sidekick possessed.
Team Sidekick got out to an early lead but Snowflake and gang valiantly came back to tie the game by 8am (this is disputed by some men of integrity but agree to disagree).  Neither team scored on their final possession (also in dispute by some men of integrity but agree to disagree) and we left tied.  Lame.  I know.
Next time we play we all agree we should have a bigger field and a better sense of the rules like what exactly makes an “end zone.”
Big props to Mr. Clean for providing the flags today.  He’s been recovering and hopes to be back out in the gloom next month.  Can’t wait to have him.
Three FNGs is great.  September has been a great month for new guys.

News

Training Day – 10.13.18 – led by F3 Nashville at the Landfill
2 year anniversary CSAUP – 11.17.18 – details TBD
 

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The County Fair

QIC:  Whittler
Date: 09/15/2018
PAX: Candu, Ducktales (plus 2.0), Early Bird, Free Candy, Geek Squad, Jabooti, Odd Job, Sidekick, Steam Engine, Sundance, Threeskin, VSquared, Venus, Wort, FNG-The Barn
AO: The Landfill

Conditions

Fall was in the air with a mild 74 degrees and a hint of corn dog smell in the air

The Disclaimer

Despite my physique, I am not a professional.  Work hard, modify as necessary.

COP

Began with a nice little mosey down to the lowest parking lot of the Landfill
Slow tempo SSH x 36
Good mornings x 15
Windmills x 15
Willie Mays Hays x 20
Mike Tyson x 15
Arm circles, both directions x 20
Cherry pickers x 15
Medium tempo SSH x 20
High knees x 15
Plank x 20
Plank Jack x 10
Fast tempo SSH x 20

The Thang

Because it’s fall, it makes me think of the County Fair, which inspired this workout.  In addition, today is Auburn vs. LSU and I always think of the mystery of the corndog smell in Baton Rouge and on LSU fans. 
The County Fair
Ride 1 – Hill o’fun – Indian Run up the hill to the upper lot of the Landfill
Ride 2 – Ferris Wheel – wheel of merkin for 5 rounds
Ride 3 – The Speedway – On the soccer field, we side shuffled along the ends and sprinted the length down and back for one lap
Ride 4 – Whack-a-mole (or Whack a Pax) – at the pavilion, we lined up on the benches and did dips in the method of wheel of merkin for 4 rounds
We then headed to the “concession stand” aka the swings to do “Corn Dog Dippers” – Plank swings x 10, LBC x 10, repeat for 5 rounds til all PAX had done 50 of each
Ride 5 – Route 66 (modified) – starting at the lamp post nearest us, we did LBCs at each light post, starting with 10 and increasing by increments of 10 for 6 light poles (210 total LBCs)
The PAX were then given a choice of cresting the highest hill using a prisoner walk or jogging along the street.  All PAX chose wisely the shortest distance and did a prisoner walk up the hill back to the soccer field
Ride 6 – Jacob’s Ladder – all PAX laid on their stomach and each one took a turn weaving in and out of the ladder until the end
Mary
American Hammer x 15
Small, medium, and large pickle pounder x 10 each
BBS x 10 OYO
Sidekick then informed us we had 1 minute and 15 seconds left so we did burpees until time was called

COT

YHC shared what F3 meant to him.  When I began F3, I had no community, lacked many leadership skills that I didn’t know I needed, and often fell short of holding myself accountable.  I started F3 so I could workout and I was too cheap to join a gym.  However, over the last 10 months, not only have I improved my physical shape, my mental strength has probably improved more.  With the transition and difficulties that my family and I have faced, F3 provided me the community of men to help me get through.  I realized that a community of men united is much more effective than the individual.
Leadership and the ability to lead others is something unexpected that I have gained from F3.  In March, I did my first Q at Hill City.  Here I was, a guy who never worked out or went to a gym, leading men in a workout just three months in.  It was overwhelming but I realized that I really enjoyed it.  However, I still don’t think I knew what true leadership was.  Many people think that leadership is standing in front of people and getting them to do what you want.  While technically leadership involves getting others to do what you command, I’ve realized that it’s so much more.  True leadership is not finding ways that others can serve you, it’s about learning how you can serve others.  The Q isn’t here to make himself better, he’s here to make others better.  I encourage everyone to look at leadership from this perspective:  true leadership involves figuring out how you can serve others instead of others serving you.

Moleskin

There were lots of noises from Jabooti and the mumble chatter was strong during Mary.  There was also a manliness contest taking place amongst V squared, Venus, and Free Candy.  I never figured out who is “bigger”. 

News

Rucking needs some help.  Ducktales is trying to get it going but he needs people to participate.  There are extra weight packs available so ask Ducktales for details to get into it.  Try it once, you won’t be disappointed.
 

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Circuit City

 

QIC: Sidekick
Date: 09/08/2018
PAX:  Candu, Doodles, geek squad,  Goose, Odd Job, Prosciutto, ringwald, rug doctor, sidewinder, Snowflake, Threeskin, Venus, VSquared
AO: The Landfill

Conditions

73 degrees and damp

The Disclaimer

This is F3.  I am not a professional.  Push yourself but modify where necessary.  We will help you if you are in need.

COP

SSH IC X25; 5 Burpee Penalty for no flag; Good Mornings X 15; Murcans IC X15; Windmills IC X15; Baby Arm Circles IC X15; Reverse IC X15; Ray Lewis IC X15
Mosey for a tour of the Landfill; One set of pull ups to failure at play ground; Nose touch Durcans X 5 with holds; Run the hill to the soccer field

The Thang

Circuit City
Circuit city is made up of 16 stations today.  Each station is 30 seconds of exercise followed by 15 seconds of rest/rotate.
PAX partner up and choose a station to begin.  The stations are as follows:
Curls with coupon; press with coupon; kettle bells with coupon; squats with coupon; SSH; Murcans; LBC; Big Boy Sit ups; Monkey Humpers; Plank Jacks; Cherry Pickers; Pickle Pounders; STS (shoot the shit); and 2 stations of 70 yard sprint (sand bags optional)
We rotated through these stations for about 2.5 cycles, about 35 minutes.
Mosey back to the flag for some Mary
Mary consisted of Iron crosses X 15; Dying cockroach IC X15; 15 Big Boy Sit ups OYO; Pretzel Cruch IC X 10 each side; Superman Holds; Seal jacks X 10

COT

3 FNGs today tasting the Gloom
Talked about F3 and the good that can come for the FNGs.

Moleskin

Pull up battle ensued and there was a victor.  Great job Doodles

News

 

Upcoming Qs

 
 

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Omaha

QIC: Steam Engine
Date: 09/01/18
PAX: Best In Show and Back Pew
AO: Landfill
Conditions: Football weather
Disclaimer: Not a pro, here on free will, push yourself but modify if you need to.

0700 Was the lone HIM debating to put on my running shoes to go for a long run but Best In Show made an appearance. Still with only two HIM had to make an Omaha on the workout.
COT:
SSH IC 15x
Cotton Pickers IC 15x
Windmill IC 15x
Alternating Toe Touches IC 15x
Little Arm Circles Forward IC 15x
LAC Backwards IC 15x
Chinook IC 15x
Moroccan Night Club IC 15x
Back Pew makes an appearance (insert mumble chatter) that is where I realize none of us have a shovel flag thus (insert penalty)
Burpees OYO 10x (shovel flag penalty)
Infinity Plank
Merkins IC 5x
Annie IC 10x (both arms)
Plank Jacks IC 10x
Alternating Shoulder Taps IC 10x
Plank March IC 10x
Merkins IC 5x
Did some decorating by that we moved some benches for the following exercise
Hurdles: PAX hold low plank while guy in the end hurdles over them and holds low plank once he reaches the end.
2x
Side Hurdles 2x
Tunnel of Love: PAX hold a plank while guy in the end army crawls underneath and holds plank once he reaches the end
2x
Some sandbags were left behind for our enjoyment
Overhead carry sandbag to the cones w/ shoulder press OYO 10x at the end
2x
Bear Craw down field and backwards bear back (drew inspiration from Facing the Giants but we had odd numbers so we didn’t have to bear craw with someone on our back)
Sandbag bear same as block bear but sub the coupon with a sandbag
Sandbag Swings IC 6x
Curls IC 10x
Walk back to Shack
Mary:
Asheville Abs IC 5x
Pretzel IC 8x (both sides)
Hello Dolly IC 10x
Rosalita IC 10x
Flutter Kicks IC 10x
Best In Show wanted to test out a new move name to come later
Hold Plank take one leg and move it to the side and back IC 5x (both sides)
He got this move from a YouTube video
LBC IC 10x
RBC IC 10x
Big Boy Situps OYO 10x
American Hammers IC 10x
Time

Count-o-rama
Name-o-rama
Announcements:
Convergence at Chickamauga Dam for Labor Day beatdown
Prayer Request:
All the HIM traveling this Labor Day weekend
WOD: Was going to go with a football quote but saw a tweet that really caught my eye. It was from a man that won an Olympic Gold Medal in wrestling back in 1984 in LA.
“I know God exists. I’ve had too many miracles in my life to deny it” – Mark Schultz
We go through life wondering if God still does miracles and the answer is yes. There are many miracles around us but we live in a fast pace world that we don’t take the time to realize them. Us waking up every morning is a miracle. Growing up and reaching where we are at this moment is a miracle. God works in our lives leading us to where we need to be and meeting the people that will help us reach our goals.
Lastly the reason this tweet caught my eye is that life will throw some pretty bad stuff your way and you have to look at the tiny miracles to get you through the day. Mark lost his older brother when the man who created Foxcatcher murdered his brother. So i can only imagine what it took for Mark to get through that.
 

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CRAZY 8’s

QIC: The Count
Date: 08/18/2018
PAX: Back Pew, Candu, Sundance, Threeskin, VSquared, Snowflake, Free Candy, Doodles, FNG-Peanuts (Justin Woodward)
AO: Landfill
Conditions:
Overcast, wet from overnight rain, but comfortable for a beat down!
The Disclaimer:
Disclaimed
COP:
Capri Lap around field
Side Straddle Hope – (8)
Abe Vigoda’s – (8)
Flying Sun Gods (Nancy Kerrigan’s) – (8 each leg with arm circles)
The Beat Down:
We began with warm-up lap around the field, then proceed doing SSH, Abe Vigoda’s, and Flying Sun Gods.Crazy 8’s began with 8 stations (4 at top of hill @ main pavilion – 4 at bottom of hill @ pavilion next to playground).  The stations were as follows:
Top of Hill –  Lunges, Squats, Imperial Walkers, Plank Jacks
Bottom of Hill – Decline Push Ups, Incline Push Ups, Merkins, Burpees
Everyone took a station and rotated around performing 8 reps of each exercise for 8 rotations.  So as not to lose the way between the Top of Hill and Bottom of Hill, 4 American Flags were positioned 18 paces apart to lead the way!  Hoorah!
At the conclusion of the rotations we circled up and did Round Robin Mary’s.  We did each Mary’s in 4 count cadence, except Big Boy Situps, and Supermans (18 individual count), for a total of 18!  (American Hammer, Flutter Kicks, Heal Touches, Big Boy Sit Ups, Supermans!
704 Total Reps and according to my Garmin – 1.5 miles of running!  GREAT JOB MEN!!!
Moleskin
We all struggle!  Could be in our personal lives, or in our professional lives.  We can’t always change those struggles, but we can change the way we react to them!  One of my favorite pieces has been framed and in every office I’ve had since 1998!  It is a simple thought from pastor and educator Charles R. Swindoll:
The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, the education, the money, than circumstances, than failure, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company…a church…a home. The remarkable thing is we have a choice everyday regarding the attitude we will embrace for that day. We cannot change our past…we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. I am convinced that life is 10% what happens to me and 90% of how I react to it. And so it is with you. We are in charge of our attitudes.
 

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Clear Eyes, Full Bodies, Can’t Lose

 

QIC:  Fissure
Date: 08/11/2018
PAX: Doodles, Geek Squad, ROTCee (FNG Brandon Adcock), The Peddler, Free Candy, The Count (Respect), Sundance, Threeskin
AO: Landfill

Conditions

Perfect.  Not too long before chilly mornings are upon us.

The Disclaimer

This is F3.  I’m not a professional.  You’re here on your own free will.  Push yourself don’t hurt yourself.  The Count will help you to your car if you tear a hammy (thoughts and prayers, Radiohead).

COP

SSH x 25 IC -> mosey around the upper field coming to a halt at the top of the hill by the rocks.  Staying in a single file line mosey down the hill, then along base of the hill for ten yards and sprint to top of the hill then mosey along top of the hill and back down.  Do this x 4 and we were at the end of the hill -> mosey to dog park area

The Thang

Clear eyes, Full body (well, close to it), Can’t lose
Legs – Slow n low squats IC, Squats IC, Al Gore IC, Lunges IC, Al Gore IC, reverse lunge up path for 50 yards then mosey to middle lot
Chest – Wheel merkin (3), merkins IC, hand release merkins x 20 OYO, wheel o merkin (2), mosey up hill grab coupon and circle up by swings
Shoulders – LBAC IC, reverse IC, cherry pickers IC, Overhead press coupon IC, seal claps IC, hold front raise IC, front raises IC, seal claps, overhead press IC
3 groups of 3 worked through 3 stations.  station 1 = plank swings. station 2 = 8 count bodybuilders.  station 3 = run up hill to soccer goal with coupon and back.  We completed 1 round.
Walk up hill to pavillion each man faced a side of a pillar/post whatever it’s called.  With hands on the wall we did 4 count high knees and held the fourth count for one second.  5 rounds of 30 seconds with 30 second breaks between.
Mosey down the hill to lower pavillion.  Incline pushup on picnic bench plus box jump equals 1 rep.  We did 20 reps.
Mosey to upper pavillion.  Flutterkicks, American hammers.  Done.

COT

I briefly shared about recent experience spreading the good news of F3.  Common response (besides YOU WORKOUT HOW EARLY???) is something about how they used to workout and would love to get that “spark” back.  That “spark” is something different for everyone but there’s no reason to settle for it being gone.  Spread the word fellas.  
Let’s all be praying for The Count’s brother who recently received a tough cancer diagnosis.  May not have much longer.

Moleskin

The Peddler brought his stepson, Brandon, and he worked his tail off.  He’s in Mr. Clean’s class at Red Bank High and was eager to share about JROTC so we named him ROTCee.  

News

GoRuck Tough in Chattanooga this weekend!
Memphis GrowRuck next month
No Landfill 8.25 – Cam run instead.  Sign up and wear your F3 shirt!