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Character Builder

QIC: Holy Kiss

Date: 01/23/2020

PAX: Prosciutto, Whittler, Pomade, Burrito, The Count, Pediasure, Bumble Bee, Steam Engine, Gusher

AO: Smackdown

Conditions

It was a balmy 38 degrees on our mountain retreat but we got warm pretty quickly.

COP

Warm up lap around track

Little Baby Arm Circles X15 and reverse X15, Willy Mays Hays X10, Imperial Walkers X10, SSH X25, Third Grade Exercise X15

The Thang


7 of Diamonds

Round 1 (Arms)
Station 1: Merkins X7 and Bernie Sanders to Station 2

Station 2: Worst Merkin Ever X7 and Bernie Sanders to Station 3

Station 3: Clerkin X7 and Bernie Sanders to Station 4

Station 4: Blockee X7 and Jail Break to Station 1

Round 2 (Legs)

Station 1: Lunges X 14 (each leg) and Jail Break to Station 2

Station 2: Box Jump Bleachers X 14 and Jail Break to Station 3

Station 3: Burpees X 14 and Jail Break to Station 4

Station 4: No Surrender X 14 and Bernie Sanders to Station 1

Round 3 (Abs)

Station 1: LBCs X 21 and Bernie Sanders to Station 2

Station 2: Flutter Kicks X 21 and Bernie Sanders to Station 3

Station 3: V- Ups X 21 and Bernie Sanders to Station 4

Station 4: Flutter Kicks X 10 & Dolly X 11 and Jail Break to Station 1

Round 4 (Character Builder)

Station 1: Partner Burpees X 28 and Jail Break to Station 2

Station 2: Bear Crawl Length of Bleachers and Jail Break to Station 3

Station 3: Partner Burpees X 28 and Jail Break to Station 4

Station 4: Bear Crawl Length of Bleachers

COT

A man’s character is defined by the things you do and the decisions you make when no one else is watching. It is having the integrity to make the hard choices when there are no repercussions and accountability.

To quote Honest Abe “Character is like a tree and reputation like a shadow. The shadow is what we think of it and the tree is the real thing”

We all have different “shadows” of how we act and appear as husbands, fathers, in the workplace, and around friends. Those are a lot of “shadows” to manage. My challenge to the PAX is to just focus on strengthening your “tree” or the true character of the man and your “shadows” will fall in to place.

Moleskin

I wont mention names.. Ahheemm… Prosciutto, Whittler, Burrito… but there was some question about the accuracy of the exercises. Just to rest your mind at ease… straight from the F3 Exercise List… I’m not one to say “I told you so” but I told you so!

Worst Merkin Ever: 1 Wide Arm Merkin, 1 Regular Merkin, 1 Diamond Merkin performed in succession with no break in form = 1 Worst Merkin Ever.

Clerkin: A merkin with a clap, either OYO or with a partner.

Blockee: Burpees with cinder blocks. With your cinder block drop down and do a Merkin on the cinder block. Return to the standing position and press the cinder block above your head to complete one rep.

No Surrender: Begin the no-surrender in the standing position with your hands locked behind your head and elbows pointing outward.4 count: 1.Go down on left knee, then 2. down on the right knee so now you’re on both knees. 3.Then stand back up on left leg then 4. up with the right leg. After half the desired reps, switch the starting leg so that you don’t favor one side.

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    Fly-By VQ Landfill, 12/28

    QIC:  Fly-By

    Date: 12/28/2019

    PAX: Fissure, Hop-a-Long, Skitch, Uncle Fester, Money Ball, Carmen San Diego (Cherokee), Hasbro, Peanuts, Bumblebee

    AO: Landfill

    Conditions

    53 degrees and overcast

    COP

    One minute deep squat, 20 leg swings, Abe Vigodas, SSH, little baby arm circles, Moroccon night clubs, mountain climbers, American hammers, flutters, Freddie Mercuries, plank, 20 shoulder touches

    The Thang

    Ren. Park: Exercises around a soccer field – first round: 15 merkins on each corner, run to each corner on the long ends, do carryovers on the first short end, and broad jump burpees on the second short end. Second round: same thing except 10 merkins on the corners and add two steps between the burpees on the broad jump burpees.

    Tunnel of Love: Plank line with army crawl underneath.

    Fun with Rocks: flutters while doing rock presses in cadence; then first two-man team workout: complete 100 thrusters with the rock – one partner planks while the other does thrusters – switch as desired; second two-man team workout: complete 100 LBCs – one partner hold rock overhead while the other does LBCs – switch as desired

    Sermon on the Mount: Up the large hill three times: first run, second Bernie Sanders, third bear crawl. Start each time with 10 merkins at the bottom. Recover at the top each time with a reading from the Sermon on the Mount.

    COT

    We talked about the reference in the Sermon on the Mount to taking the “narrow gate.” Life can be much more enriching and beautiful by taking the narrow gate through taking on challenges and confronting fears. Everyone at the workout is taking the narrow gate by challenging himself at the F3 workout. It is life-enriching!

    Moleskin

    We fought off the wolves over and over again. We reached and went past the 40% threshold over and over again.

    News

    Remember the January 13 party that Money Ball described.

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      Pebbles VQ – Boneyard 12/17/19

      QIC: Pebbles

      Date: 12/17/2019

      PAX: Peanuts, VSquared, The Count (RR), Dolly, Backfire, Sunburn

      AO: Boneyard

      Conditions

      Chilly, rainy, and wet.

      COP

      20-SSH (IC) , 10-Right over left (IC) , 10-Left over right (IC) , 20-High knees (IC) , 20-Slow squats (IC) , 20- Mountain Climbers (IC) , 10-Merkins (IC) , 10-LBAC forward (IC) , 10-LBAC reverse (IC) , 20-Shoulder press (IC) , 15-Seal Claps (IC)

      The Thang

      Burpee Train
      Mosey from parking lot to Base Camp #1 (Bottom of the hill of the Tennis Courts), 15-Bonnie Blairs (IC) , 20-Jump squats (IC) , then jail break up the hill to the corner of the tennis courts. Mosey around the tennis courts to the bottom of the Hill #2. 15-Mountain Climbers (IC) , 10-Plank Jacks (IC) . Bear crawl to the top of the hill towards Food City.

      Mosey to Base Camp #2 (2’x2′ squares towards W 40th St), BURPEE TRAIN – 1 Jump forward 1 Burpee, 2 Jumps forward 2 Burpees, 3 Jumps forward 3 Burpees, 4 Jumps forward 4 Burpees, 5 Jumps forward 5 Burpees. Hold plank when finished. Bear Merkins going back across 2’x2′ squares. 1 Merkin Bear Crawl foward 2 squares, 2 Merkins 4 squares forward, 3 Merkins 6 spaces forward, 4 Merkins, 8 spaces forward, 5 Merkins at the end. Hold Plank when finished. 10-Carolina Dry Dogs (IC)

      Mosey to Base Camp #3 (Mr. T’s Pizza Parking Lot), 20-SSH (IC) , 20-Bonnie Blairs (IC) , 3 rounds of stairs running single file up to Mojo Burritio.

      Mosey back to Base Camp #2, 15-Cotton Picker Stretches (IC) , 10-Right over left (IC) , 10-Left over right (IC) , 15-Tender Groins (IC). Mosey to Top of Hill #2, run backwards down the hill to tennis courts. Mosey back to Parking lot. Done done done.

      COT

      “Strength through adversity. The strongest steel is forged by the fires of hell. It is pounded and struck repetedly before it’s plunged back into the moulten fire. The fire gives it power and the flexibility and the blows give it strength. Those two things make metal pliable and able to withstand every battle it’s called upon to fight.” -Sherriyn Kenyon

      “Blessed are the flexible, for they shall not easily be bent out of shape.” – Michael McGriffy

      The goal of the workout was to stretch for flexibility, run for cardio, and push through the pain of growing.

      Moleskin

      It was raining on and off during the entire workout. At which point everyone’s feet were drenched, we got on the ground for some bear crawls. I doubt there wasn’t a dry spot on anyone. We did a little groin stretch at one point, where Backfire came up with the name TenderGroin

      News

      Gloomies coming up!

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        El Chapo VQ The Battery 12-21-2019

        QIC: El Chapo

        Date: 12/21/2019

        PAX: Deep Dish, ThreeSkin, Snitzel, 9Volt, Bernie, Mrs. Baker, ToeTag, Bubbles, Clothespin, Sandwich, Shotput, Sidekick, Mayhem, 

        AO: The Battery

        Conditions

        41 Degrees
        Wind zero so nobody could smell the Twix
        Sky cloudy … Santa came out of nowhere and forced the elves to work outside.

        COP

        Side Straddle Hop 15
        Willy Mays Hays 10
        Side Straddle Hop 15
        Forward Fold 15
        Little Baby Arm Circles 15
        Wax on Wax Off 10
        Sand da Floor 10
        Side Straddle Hop 20
        Little Baby Crunches 20

        The Thang

        Yule Log Dash to and fro through the Candy Cane Forest to the North Pole with coupons and “Morning Wood”. Frosty was waiting to give cold welcoming shrug. Elves carried the wood and Santa carried the toys (coupons) . The kid on the naughty list had to pull the wagon

        1 x Burpee
        2 x Big boy sit-up
        3 x squats
        4 x Merkin
        5 x Imperial Walkers
        6 x Military Press w/ coupon and Morning Wood
        7 x Burpee
        8 x Big Boy Sit-up
        9 x Squats w/ coupon and yes the Morning Wood
        10 x Merkin
        11 x Imperial Walker
        12 x Military Press w/coupon and here comes the Mornin Wood again


        Round 2

        Santa’s Fat Sack

        While Santa and Ruldolph delivered toys to all the good girls and boys up and down the Hell Hill. The rest of the reindeer enjoyed some games and dance.

        SSH – 45sec
        Rest- 20sec
        Plank- 1min
        Burpee- 1min
        Rest- 30sec
        Merkin- 1min
        Dance- 45sec
        Lunge- 1min
        Burpee- 1min
        Control Freak Merkin 1min
        SSH- 1min

        We did this for 3 rounds until all the reindeer and all the elves had the opportunity to be Rudolph or Santa

        COT

        Be at the right place at the right time for the right person. Love your neighbors and be a leader in your community . Let sent

        Moleskin

        Inflatables and generators

        News

        Tuesday… The Battery 1 hour beatdown . Come get another sample of the Mornin Wood.

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          Kickback VQ Cakewalk

          QIC:  Kickback

          Date: 12/17/2019

          PAX: Pediasure, Gusher, (The one and only) Burrito, Bumblebee, Holy Kiss, Laces Out, Prosciutto, Curd, Gecko, Sidekick

          AO: Smackdown

          Conditions

          Light rain, around 40 degrees, slightly breezy

          COP


          15 side straddle hops
          10 forward folds
          3 multi directional lunges

          One minute plank
          10 walkout push-ups
          10 little baby arm circles forward
          10 little baby arm circles reversell
          10 Maroc in night clubs
          OK that’s warm up let’s short mosey

          The Thang


          Sprint half lap to bleachers
          30 dips
          Box jumps to top of bleachers
          15 decline Merkins
          Indian run one lap
          Repeat bleacher routines
          Pull-up bars
          Wide grip, not so wide grip, chin up, five each
          Your partner does block press
          Ab circle if needed to finish out time

          COT


          The best leaders are good followers.

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            Every Time PAX Meet in the Rainy Gloom an Angel Gets His Wings

            QIC: Gusher

            Date: 12/10/2019

            PAX: Burrito, Prosciutto, Holy Kiss, Gecko, Friar Tuck, Blindside, Sidekick, FNG-Curd

            AO: Smackdown

            Conditions

            A nice wintry 57 degrees with rain and moist ground; no concern for flooding as we are on the high ground, yet we showered the valley with blessings

            COP

            A comfortable lap around the track; Imperial Walkers – 20 (IC); Willie Mays Hays – 15 (IC); Third Grade Exercises – 20 (IC) Baby Arm Circles – 15 (IC); Reverse Baby Arm Circles – 15 (IC); Cherry Pickers – 15 (IC)

            The Thang


            Followed the Star for a Christmas around the World with Facts/Myths about the Life of Good Ol’ St. Nick
            Smackdown Christmas tree rested like Stonehenge in the center of the Playing Field with Four Stations at each corner, representing the four corners of the world (more realistic if one is flat earth/metaphorical for the “world is round” folks). PAX begin with 5 Burpees at Stonehenge and then move to Station 1, returning to center for 5 more burpees before heading to Station 2. This pattern continues through Station 4 and then the 5th bonus station at the Smackdown Bowflex Fit Station (or “bleachers” for those who prefer word economy). Each Corner Station offers four gifts for the PAX of 25 reps each.

            Station 1 Gift Basket: Merkins; Squats; Squat Position Jab punches (2 count); SSH

            Station 2 Gift Basket: Plank Jacks; Frog Squats; Squat Position Upper cuts; LBCs

            Station 3 Gift Basket: Diver Bombers; Squat Jumps; Squat Position Ray Lewis; Smurf Jacks

            Station 4 Gift Basket: Mountain Climbers (2 count); Bonnie Blairs (Single); Squat Position Seal Clap; Big Boy Sit Ups

            Bowflex Station Gift Basket: Incline Merkins; Dips; Box Jump to Top; Toe Merkins…Repeat with 15 reps of Incline Merkins and Dips; Toe Merkins 20.

            Thang Fact/Myth Trivia: Station 1 – St Nicholas was 4th century bishop and defender of truth (Fact) and punched a heretic in the face (you decide whether fact or myth…either way our jabs were motivated by truth). Station 2 – in honor our man Friar Tuck we appreciated that St. Nicholas was the patron saint of archers (fact). Station 3 – there was no trivia at this station because YHC underestimated the pain of 25 dive bombers. He said negative things to himself silently while others, namely Burrito, made impressive midwife sounds. Station 4 – The legendary origin story of secret gift giving through the upper portion of one’s home (probably mythfactical) and learned about dowries.

            Mary: Flutter Kicks; Dolly; Rosalita (High Dolly); Freddie Mercury; Heal Touches; Pickle Pointers; LBCs

            COT

            On this VQ, YHC referenced his receiving a 9.3 month EH from his relentless brother, F3-Soaker. After exhausting every excuse, approached the gloom for the first time in September and gratitude and outlook increased for the good. Another brief personal example of how Smackdown has been a positive change, pointed the Pax to Philippians 2 and Paul (and Gecko’s) basis for encouraging one another to be more attentive to others than self. The basis is what makes Christmas so astounding and what motivates the other 11 months of the year. If Jesus who is God did not consider his deity a thing to flaunt but took on flesh to meet our greatest need, then we, too, can consider others. Expressions of thanks to the guys for coming out in less than welcoming weather to support the VQ. And big props to FNG-Curd and Holy Kiss for increasing the flock.

            Moleskin

            YHC needs to spend more quiet time in the Exicon. Got a bit confused with the boxer that corresponds to the jab or the upper cut. Joe Louis and Joe Frazier and the Detroit Red Wings were all mentioned at this point. The patience of the PAX is appreciated. Mom joker were dropping like rain during the Marys, you know who you are. Station 3 was horrible and almost took all the joy out of the season. There are many kinds of cheese. Spelling lesson ensued, curd is a substance mainly of casein, whereas kurd is a people group. We welcome the FNG-Curd from Wisconsin. Whittler was saving lives from unexpected dead things and he, Whittler, was missed by all, especially by Burrito. Fissure modeling leadership by taking care of family…was also missed.

            News

            Forgot to mention the new Third-F channel on Slack. If not forgotten, it would have been included here.

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              Diamond in the wet

              QIC: Bernie

              Date: 11/15/2019

              PAX: Sidekick, 9Volt, FastLane, Peanuts, Wuzn’t Me, Swipe Right, DNF, Escobar, Walla Walla, Moneyball, Paper Boy, MayHem, The Count, Annie, ToeTag, John Doe, Bernie

              AO: Hacksaw

              Conditions

              Chilly, 42 degrees and a bit of squishy mud in the middle of the field but fortunately not in the Diamond!

              COP

              Mosey from parking lot around the building to flag pole in Veteran’s Park. SSH’s, Forward Fold, Willy Mays Hays, Forward Fold, Slow Merkins, SSH, mosey to Da Thang!

              The Thang

              7 of Diamonds!

              Same exercise at each of the 4 stations = 1 round

              Pay attention to the lit up clipboards!

              Round 1 – 7 Burpees!

              Round 2 – 14 Flutter Kicks (each leg)

              Round 3 – 21 Merkins

              Round 4 – 28 Squats

              Round 5 – 21 LBC’s (Little Baby Crunches)

              Round 6 – 14 Diamond Merkins

              Round 7 – 7 Alternating Lunges (each leg)

              Following the faster than expected completion of the Diamond (great work guys), circled up on the center of the diamond for several rounds of Mary to finish out the time and exhaust those abs “just one more” time!

              COT

              We are all here for the purpose of getting into better shape through exercise but we also influence those around us in positive ways that might not be obvious.  You never know who is watching your example whether it is at home, church, work, etc. so let’s pray and ask God to make us an example worth following and that his image may be reflected in us.  “As iron sharpens iron, so one man sharpens another!”   Proverbs 27:17

              Moleskin

              Thanks for the support for my inaugural Q, looking forward to more in the future!!!

              News

              Convergence at Ridge Cut (or was it Brimstone?) tomorrow 11/16 with Jazzy Jag leading! 1 year anniversary of the Battery 11/23.

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                Bunch of dudes celebrating a Dora themed birthday before dawn at Hill City…nothing to see here.

                QIC: Red Tees

                Date: 10/22/2019

                PAX: Skitch, Juice, The Count, Goose, Blind Side, Ramos, Fissure, Hobo, Cowbell, Sinai, Free Time, Peanuts, Curfew, Milkman, Sunshine, Sherlock, Callahan, Iron Butt, Cheech, Back Pew

                AO: Hill City

                Conditions

                A cool 40 degrees and a bit damp from the much needed rain the night before

                COP

                Mosey down to the Great Hall

                Side straddle hops x 20

                Little baby arm circles x 10

                Reverse LBAC’s x 10

                Cherry pickers x 10

                Moroccan Night Club x 10

                Forward fold x 10

                Quad stretch x 10 each leg with a partner

                Wall sit while partner does flutter kicks x 40 and switch

                The Thang

                We kept our partners and moseyed to the river to grab a coupon to share for our Dora party

                .
                Dora Party

                Each team did a set of coupon exercises that had us working together to complete 100 curls, 200 shoulder presses, 300 squats and 400 LBC’s while also doing a rotation of  40  yard combo sprints of Bernie Sanders, and step slides and then a 40 yard sprint.

                We moseyed back to the Blue Rhino after we picked up a brother from South Carolina (Juice) who was running in the park and saw a bunch of guys with coupons doing a Dora and knew what was going on 🙂

                Back at the Rhino we did 7 minutes or so of Mary (LBC’s, Leg lifts, American Hammers, Side Straddle Hops, Heal touches, forward fold to wind down) and ended right at 6:15am.

                COT

                I am a truly blessed child of God.  I turned 40 at 5:03am and was able to spend that time leading some great men I’ve come to know over the last few months for the first time as a Q.  I really enjoy doing workouts in which we work together to accomplish a goal in the gloom so that was the reason for the Dora.  

                 I thought  and prayed a while about what to share.  Our pastor has been working through  the Bible, verse by verse, and we happened to be at Philippians 4:4-20 a Sunday or two ago.  I’ve told some of you  before, I  struggle with being a selfish person.  I like doing what Christopher feels like doing.  It’s also easy for me to give my best to  others at work  and in public but I can see where I am less patient with my family sometimes (I take their love for granted if I’m being honest sometimes).  That’s not right.  I am praying to love Thea the way Jesus loves the church every day, and that I think is a great way to measure if I’m being the husband God wants me to be. 

                The other great message in that chapter is that Paul tells us to not be anxious about anything and to bring everything to the Lord.  That’s a huge comfort to me. Our Lord is all sovereign and all good.  He loves us and if we ask anything according to His will he will grant it.  His will is the part I struggle with sometimes.  It’s not what I want, but what He wants.  

                Moleskin

                It was a great morning for me personally.  I got to work out with 20 guys who are all interested in getting the most out of each day, and that is a great group to be a part of.  As I thought about the group, one PAX baptized my oldest daughter a few years ago (Blind Side), another is a man who the Lord sent to lead me professionally (The Count) and a bunch of other guys who I count as friends.  It was cool to have Juice recognize a bunch of guys with coupons working out together as an F3 group and come join up.  Fissure and The Count, thanks for taking the time to have a pre-Q meeting with me to make sure I didn’t let everyone down.  Back Pew, love ya brother and thanks for being on time (early for you :)) 

                News

                There will be a convergence for the 3 year Chattanooga F3 anniversary on 11/16/19 at Brainerd Baptist (on the soccer fields).

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                  ToeTag VQ – Face Your Trial- (10/23)

                  QIC: Toe Tag

                  Date: 10/23/2019

                  PAX: Fastlane, Threeskin, FNG-Vaccine, Jazzy Jag, 9-Volt, FNG-Swipe Right, Walla walla, Gaylord, MaYhem, WuzntMe, Escobar 

                  AO: Hacksaw

                  Conditions

                  Sunny and warm….except there was only the moon and it was 45 degrees. Other than that the rest is true.

                  COP

                  Side straddle hops x 20 IC

                  Willy Mays Hayes x 10 IC

                  Third Grade Exercise x 10 IC

                  Little Baby arm circles x 10 IC

                  Reverse x 10 IC

                  Moroccan night club x 10 IC

                  Shoulder press x 10 IC

                  Forward fold x 10 IC

                  Side straddle Hop x 20 IC

                  The Thang

                  • The Leonard Hofstadter– Cause its not the Sheldon Cooper Exercise 
                  • 1 Lap around the circle
                  • 10- burpees
                  • 20-squats
                  • 2 Lap around the circle
                  • 10- burpees
                  • 20-squats
                  • 10-big boy sit ups
                  • 1 Lap around the circle
                  • 5- burpees
                  • 20-squats
                  • 10-big boy sit ups
                  • 10-mercans
                  • 2 Lap around the circle
                  • 5- burpees
                  • 20-sqauats
                  • 10- big boy sit-ups
                  • 10-mercans
                  • 20- flutter kicks
                  • 1 Lap around the circle
                  • 5- burpees
                  • 20-sqauats
                  • 10- big boy sit-ups
                  • 10-mercans
                  • 20- flutter kicks
                  • 10- shoulder touches
                  • 1 Lap around the circle
                  • 5- burpees
                  • 20-squats
                  • 10-mercans
                  • 20-LBC’s
                  • 10- shoulder touches
                  • 20- side straddle hops

                  COT

                  CIRCLE OF TRUST: I heard a pastor Levi Lusko say, “We are each faced with trying times and we have either just gone through a trial, we’re about to go through a trial, or we are in the middle of a trial.” I think this is true for all of us and it is good to know that we have a group of men like this here at Hacksaw that are there for each other to help during those times. What is even more important we have a heavenly father that knows about each of those trials no matter what they are and has our backs.

                  Praises Gaylord got engaged to Mayhems daughter

                  Threeskins cousins son is doing much better and out of the hospital 

                  Moleskin

                  It was a cool dry 43 degree morning for my first Q. This was a great experience with a good group of guys.

                  We had a nice crowd for a Wednesday morning and I appreciate the support.  Jazzy Jag even drug out 2 FNG co-workers for the beatdown and I don’t think we disappointed. 

                  News

                  Stay tuned for the announcements on the #announcements channel on Slack.
                  F3 Chattanooga 3 Year Anniversary coming up in November

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                    BLADES of the Huey

                    QIC: u-turn

                    Date: 10/14/2019

                    PAX: Threeskin, Red Tees, Fissure, Milkman, Couch Potato, Truck Yeah, Hasbro, Snowflake, Loan Shark, Radiohead, Ducktales 

                    AO: The Huey

                    Conditions

                    First chilly workout of the season, a crisp 46 degrees

                    COP

                    1. SSH x25 IC
                    2. Willie Mays Hayes x15 IC (Starting to the left!)
                    3. Windmills x15 IC
                    4. Little Baby Arm Circles
                      • Forward x20 IC
                      • Reverse x20 IC
                      • Cherry Pickers x20 IC
                      • Shoulder Press x20 IC
                    5. SSH x25 IC

                    The Thang

                    Acronyms are the coolest!  Shout-out to Laces Out for Q’ing the original thang this work out is modeled after, BLIMPS.

                    B-L-A-D-E-S of the Huey

                    • Mosey 200 meters around the track between each exercise.
                    • Rinse and repeat x2 or x3 as time permits.
                      1. Burpees x10 OYO
                      2. Lunges x5 per leg OYO
                        • Couch Potato style
                          • To the side
                          • 45 degrees
                          • Forward
                      3. Alternating Shoulder Taps x20 IC
                      4. Dry Docks (Carolina style) x15 IC
                      5. Eleven 1×10, 2×9, 3×8, etc.  OYO
                        • Squats
                        • Plank Jacks
                      6. SSH x20 IC
                    2.  

                    Mary

                    1. LBCs x20 IC
                    2. Leg Lifts x10 IC
                    3. Freddie Mercury x15 IC
                    4. Burpees x10 OYO
                    5. Plank – hold for 1 minute
                    6. Plank with alternating knee raise
                    7. American Hammer x15 IC

                    COT

                    Talked about the different styles of leadership:

                      • Lead by what we say, the direction we give, the decisions we make that impact those around us
                      • Lead by what we do, servant leadership, setting the example

                    We typically default to the lead by what we say style and often forget to set the example.  The challenge is to remember the servant leadership style as we go about our day as it relates to our co-workers, employees, spouse, and family.

                    News

                    F3 Dads – Saturday, October 19th at Landfill, 0700 – 0800

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