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RidgeCut has Hills and Free Coffee

QIC:  Fissure

Date: 07/01/2020

PAX: Best In Show (Respect), Ashtray, Early Bird, Jazzy Jag, Lanyard, Curfew, Purple Rain, Swingset, Lockjaw, Swipe Right

AO: RidgeCut

Conditions

Humid and still

COP

Disclaimer disclaimed and off we went down to the “green playground” as young Webby and Red Pandy like to call it (my kiddos)
10 burpees, 9 squats, 8 burpees, 7 squats, 6 burpees, 5 squats, 4 burpees, 3 squats, 2 burpees, 1 squat

The Thang

Burpee broad jump uphill 75 yards, mosey back to start
Bear crawl uphill 75 yards, mosey back to start
Suicide run 25 yards/back, 50 yds/back, 75, 100 and 125
Rinse and repeat x 3 or until time called

10 burpees, 9 big boi situps, 8 burpees, 7 situps, 6 burpees, 5 situps, 4 burpees, 3 situps, 2 burpees, 1 situp, 10 burpees

Mosey back to the flag at the BX

COT

My oldest has been struggling with reading. He gets down on himself when he isn’t great at something right off the bat with very little effort. So, best I could, we talked about perseverance aka persistence in doing something despite difficulty or delay in achieving success.

This isn’t a lesson just for a young boy. We need it during workouts, at work, at home and the dagum golf course : )

Moleskin

A couple guys were a tad late but one still found us at the playground area. Jazzy ran back to to the flag to lasso the last straggler. RidgeCut is lucky to have such an admirable AOQ.

Swingset brought coffee for all to enjoy post workout. What a guy!

News

F3 Dads @ The Battery and The Landfill 7/25/20 0700

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    Shot House Launch #4

    QIC:  Fissure

    Date: 06/24/2020

    PAX: Big Al, Blue, Sherlock, Milkman, Mr. Met, Payload, Roomba, Steam Engine, Lloyd, Magnum, Mr. Clean, FNG-Resume, Postman, Geek Squad, Footloose

    AO: Shot House

    Conditions

    Humid but rain held off

    COP

    Mosey’d from the parking lot to the track, gathered round the bluetooth speaker playing some sweet yacht rock jams for the slaughter starter
    10 burpees, 9 squats, 8 burpees, 7 squats, 6 burpees, 5 squats, 4 burpees, 3 squats, 2 burpees, 1 last squat, spared the last 10 squats and saved them for the thang

    The Thang

    Orange cones marked off 100ish yards on both the straightaways on the track
    Yellow cones were also setup on the first straightaway every 25 yards for 125 yards

    Beginning at the first straightaway we performed burpee broad jumps for 100 yards, mosey’d the first curve, bear crawled the next straightaway 100 yards and mosey’d the next curve until we reached the first yellow cone to begin suicides on the rest of the yellow cones.
    After suicides we started it all over again at the first orange cone for more burpee broad jumps. On and on until time is called.

    With 5 minutes remaining we once again did the slaughter starter (finisher?). Only got to the 6 burpees before calling time.

    2 pax completed 3 rounds of the fun. Kudos to Mr. Met for sprinting the last bit of the suicides to finish his 3rd round.

    Good times.

    COT

    The first 3 weeks of the Shot House launch have covered the first 3 F’s. This week we covered the core principles:

    F3 workouts …

    • Are free of charge
    • Are open to all men
    • Are held outdoors, rain or shine, heat or cold
    • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
    • End with a Circle of Trust

    Moleskin

    Yacht rock makes all workouts better

    FNG was named Resume because he crushed his bio better than maybe anyone ever. Welcome!

    Roomba showed up at 0430 to walk the track in a weighted vest. He says he’s trying to build up some endurance to post five days a week. WHAT A BEAST

    Calculating the total burpees for the burpee challenge was near impossible so I tried to encourage Geek Squad to just round up to 4,000

    News

    JULY FOURTH convergence at Battlefield 0700

    F3 Dads at The Battery 7/25/20

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      Yes, Anvil took place on Monday

      QIC: Fissure

      Date: 6/22/2020

      PAX: Threeskin, John Doe, Prosciutto

      AO: Anvil

      Conditions

      Suckily humid. No breeze.

      COP

      We carried our blocks whilst moseying up to the stadium stopping every 25 yards or so to stretch (michael phelps, iraqi tea time, slerkins, imperial walkers, fwd fold)

      The Thang

      Twas fate to only have 4 pax today because the home side of the stadium only has four lanes of steps/stairs. They also happen to be quite long for more suckage to come.
      We left our blocks at the top of each set of stairs and began the fun at the bottom after turning on some nice yacht rock.
      Here’s how it went:
      10 regular ol’ merkins, run up the stairs, 10 bent over rows with block, run down the stairs
      10 wide merkins aka werkins, run up the stairs, 10 curls, run down
      10 incline merkins, run up, 10 front raises, run down
      10 decline merkins, run up, 10 overhead presses, run down
      rinse and repeat until the Q finished 5 rounds. The skinnest of all 3’s and the Pro’s of all skweeto’s got in a little more than 5 rounds. John Doe may have done 5 or more but I dunno. Sorry, JD.

      Next we moved to the bleacher platform at the base of the seats. It was cold and kinda wet and made for a good place to get in some Mary (six inches, flutter kicks, pretzel crunches, crunchy frogs) and a merkin finisher (5 rounds of 10)

      COT

      F3 workouts are led by men who participate in the workout in a rotating fashion, with no training or cert necessary. We take that principle and apply it to leadership positions within F3. Recently we’ve seen a new nantan, first f q, comz and new site q’s. The guys in attendance know all about that but we chatted for a few about making sure you’re priming the next guy to step up.

      Moleskin

      John Doe didn’t know Central HS mascot was the purple pounders and now definitely agrees this ao should’ve been named Pound Town. : (

      The bathrooms at the top of the stadium smell something terrible

      Today marked Prosciutto’s first trip to Anvil. Hopefully it’s the first of many

      Shout out to Escobar for the push to get this backblast done. Did the workout really happen if there was no backblast?

      Threeskin’s fitbit told him we ran 77 floors of stairs. Woooooot.

      Reminder: all are welcome at Anvil

      News

      July Fourth convergence at Battlefield 0700

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        11’s on Hacksaw’s “Hill”

        QIC:  Fissure

        Date: 06/10/2020

        PAX: Cataract, Toe Jelly, Cavity Search, Clothespin, Mayhem, Vaccine, Escobar

        AO: Hacksaw

        Conditions

        Mild and humid

        COP

        Mosey’d from domino’s to the base of something resembling a hill, circled up
        All exercises IC x 11
        SSH, High knees, low knees, SSH, WMH, Fwd Fold, SSH, Slerkins, Slow n low squats, SSH

        The Thang

        11’s
        Paced off 120 yards with cones at either end and in the middle, one half was essentially all “hill”
        Started on the flat end
        1 burpee, run to 60 yard line, 11 big boi situps, run 60 more yards up”hill”
        10 burpees, run back to 60 yard line, 11 V-ups, run 60 yards to the start for 2 burpees
        Rinse and repeat as the burpees ascend to 10 at the start point and descend to 1 at the opposite end
        110 total burpees, 110 total big boi situps, 110 total v-ups

        As guys finished they did 10 merkins and 10 SSH rnr until time

        If memory serves about 5 were able to finish the 11’s

        COT

        We don’t have to agree on anything to be kind to one another.
        Toby Mac

        Moneyball sent those wise words this week. Also shared at recent Landfill q. Gut check!

        Moleskin

        Wuzntme graciously allowed me to lead a workout at Hacksaw while he administered his own whippin’ at Lions Den today.

        Brought the Landfill flag and planted it by the “hill” so we could maximize the 11’s

        News

        Converge at Battlefield 0700 JULY FOURTH

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          Lovable Landfill ‘Levens

          QIC:  Fissure

          Date: 06/06/2020

          PAX: U-turn, Care Bear, Moneyball, Skitch, Flute, Rocketman, Venus, Sunburn, Back Pew, Omaha, Fabio, Coverup, Fly By, Pink Panther, Iron Butt, Whittler, She Shed, FNG-White Glove, FNG-Speedo

          AO: The Landfill

          Conditions

          Mild and humid

          COP

          Mosey’d from pavilion down the path to the middle lot, circled up
          All exercises IC x 11
          SSH, High knees, low knees, SSH, WMH, Fwd Fold, SSH, Slerkins, Slow n low squats, SSH
          Mosey up the Big Thank You to upper field

          The Thang

          11’s
          Starting at the tree lined end of the upper field pax faced a 120 yard rectangle with cones placed at either end and at the 60 yard halfway mark
          1 burpee, run to 60 yard line, 11 big boi situps, run 60 more yards
          10 burpees, run back to 60 yard line, 11 V-ups, run 60 yards to the start for 2 burpees
          Rinse and repeat as the burpees ascend to 10 at the start each round and descend to 1 at the opposite end of the field.
          110 total burpees, 110 total big boi situps, 110 total v-ups

          As pax finished they grabbed a coupon/Dwayne and began another circuit of 11’s
          This time they started at the bottom of the hill by the pavilion with 1 merkin on coupon
          Carried coupon up the hill for 10 squats with coupon
          Back down the hill for 2 merkins and so on
          55 merkins on coupon, 55 squats with coupon

          As pax finished the second 11’s they ran up and down The Big Thank You hill.

          As the last pax finished the first 11’s we circled up for wheel o’ Jump squats while everyone held Al Gore for their turn. 4 minutes later we finished.

          COT

          We don’t have to agree on anything to be kind to one another.
          Toby Mac

          Moneyball sent those wise words this week. Gut check!

          Moleskin

          Venus and Flute made it all the way to running The Big Thank You hill a couple times at the end. Studs.

          We set a goal of 20 and reached it. Moneyball and Back Pew headlockin’ like beasts.

          News

          No Landfill 7/4/20 – Converge at Battlefield 0700

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            AMRAP’n at RidgeCut

            QIC:  Fissure

            Date: 05/20/2020

            PAX: Sparky, Home Alone, Oiler, Early Bird, Tinkle, Lanyard, The Count, Jazzy Jag, Swingset, Oil Can, Skitch

            AO: RidgeCut

            Conditions

            Low 60’s. Rain held off for us.

            COP

            SSH, WMH, SSH, Cotton pickers, slow count merkins, squats, reverse lunges, SSH

            The Thang

            AMRAP (with good form!) of the following circuit

            all reps x 12:

            Power Merkins (hands leave the ground at extension)

            Atomic Merkins (Merkin with ab thruster, like the bottom of a burpee but you don’t stand up)

            Reverse Lunges (1 side=1 rep)

            Squats

            Elbows to Knees (like reverse crunch, but make sure arms go back during extension and bring both elbows to knees for contraction)

            Crab Cakes (in crab position, right hand to left foot and switch. 1 side=1 rep)

            Smurf Jacks

            Run approximately 400 meters around the parking lot islands

            RnR until 610. 0610-0615

            Mary – Imperial Walkers x 120 (1=1), V-ups x 20, Imperial Walkers x 60

            COT

            Have workout/word, will travel. So yea, the workout and word were similar at RidgeCut but none of the same guys.

            What keeps you coming to F3? Fitness is seen as “me time” for a lot of men our age. Nothing wrong with some me time. Me time is healthy, but you show up to this leadership group disguised as a workout group and wait what IT’S NOW ABOUT YOU everyone is preaching! It’s about the next guy. Before you know it you’re getting a lot out of F3 because you’re putting a lot in leading workouts and caring about these guys.

            Hard committing is great and a lot of guys use it to get their butt’s out of the fartsack. Some guys in the group spoke of a next level; a standing commit. Building credibility might just be the name of the game.

            Moleskin

            Not a lot of chatter as the workout forced distancing. AMRAP, baby!

            News

            Memorial Day – BURPH – 0700 at Hot Dam

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              Anvil Vibes

              QIC:  Fissure

              Date: 05/18/2020

              PAX: Escobar, John Doe, Threeskin

              AO: Anvil

              Conditions

              Starting to see some humid mornings. Rain held off for us but track was wet.

              COP

              WMH, SSH, Cotton pickers, slow count merkins, squats, reverse lunges

              The Thang

              AMRAP (with good form!) of the following circuit

              all reps x 12:

              Power Merkins (hands leave the ground at extension)

              Atomic Merkins (Merkin with ab thruster, like the bottom of a burpee but you don’t stand up)

              Reverse Lunges (1 side=1 rep)

              Squats

              Elbows to Knees (like reverse crunch, but make sure arms go back during extension and bring both elbows to knees for contraction)

              Crab Cakes (in crab position, right hand to left foot and switch. 1 side=1 rep)

              Smurf Jacks

              Run 400 meters.

              RnR until 610. 0610-0615

              Mary – Imperial Walkers x 120 (1=1), V-ups x 20

              COT

              What keeps you coming to F3? Fitness is seen as “me time” for a lot of men our age. Nothing wrong with some me time. Me time is healthy, but you show up to this leadership group disguised as a workout group and wait what IT’S NOW ABOUT YOU everyone is preaching! It’s about the next guy. Before you know it you’re getting a lot out of F3 because you’re putting a lot in leading workouts and caring about these guys.

              Hard committing is great and a lot of guys use it to get their butt’s out of the fartsack. Some guys in the group spoke of a next level; a standing commit. Building credibility might just be the name of the game.

              Moleskin

              Anvil’s first workout post rona shutdown
              Threeskin finished a full circuit more than the next guy
              Anvil needs a flag

              News

              Memorial Day – BURPH – 0700 at Hot Dam

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                Last beatdown before the offseason

                QIC:  Jazzy Jag

                Date: 03/19/2020

                PAX: Coldplay, Snow Patrol, Mr May, Peanuts, Threeskin, Lanyard, Swingset, Jabooti, Doodles, Woodchuck

                AO: RidgeCut

                Conditions

                Warm! Damp.

                COP

                SSH x 20 IC

                Squat x 10 IC

                LBAC x 15 IC

                Reverse x 15 IC

                Smurf jacks x 10 IC

                Windmills x 10 IC

                Moroccan night club x 15 IC

                Overhead press x 15 IC

                Nolan Ryans x 10 IC

                Merkins x 10 IC

                SSH x 20 IC

                The Thang

                PAX found an area of the parking lot that looked good for running

                30s on, 20s off running x6

                30 merkins

                Repeat running x5

                40 BBS

                Repeat running x4

                40 good mornings

                Repeat running x3

                20 squats

                Repeat running x2

                10 merkins

                Repeat running x1

                End

                COT

                Q encouraged PAX to find people who are taking COVID-19 situation hard and find ways to support and encourage. Opportunities to serve aren’t going to fall in our laps with everyone stuck at home, but the needs are still real.

                Moleskin

                Stay on slack and stay engaged. Look for virtual workouts to be posted and post what you’re doing OYO to encourage others.

                News

                Maintain social distance, don’t travel, check CDC, WHO, Johns Hopkins for updates and guidance.

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                  Freedom Bird

                  QIC:  Fissure

                  Date: 03/12/2020

                  PAX: Friar Tuck, Couch Potato, Threeskin, Geek Squad, Bandcamp, Milkman, U-turn, Ducktales

                  AO: The Huey

                  Conditions

                  Upper 50s. Ground wet. Humidity beginning to roll in.

                  COP

                  Mosey from flag around track over to back lot
                  Circle up
                  SSH x 10 IC
                  Imperial Walker x 10 IC
                  SSH x 10 IC
                  Fwd Fold x 10 IC
                  WMH x 10 IC
                  SSH x 10 IC
                  Teapots x 9 each side IC
                  SSH x 10 IC
                  Iraqi tea time x 10 IC
                  SSH x 10 IC

                  The Thang

                  “Killer B’s”

                  3 Rounds:
                  Broad jump 10 yards
                  10 burpees, 10 Bonnie Blairs, 10 big boi situps
                  Broad Jump 10 yards
                  10 burpees, 10 Bonnie Blairs, 10 big boi situps
                  Broad Jump 10 yards
                  10 burpees, 10 Bonnie Blairs, 10 big boi situps
                  Bear crawl back to start 30 yards
                  While waiting for 6: hold plank to failure, 10 big boi situps, run lap

                  1 Round:
                  Broad jump 10 yards
                  5 burpees, 5 Bonnie Blairs, 5 big boi situps
                  Broad Jump 10 yards
                  15 burpees, 15 Bonnie Blairs, 15 big boi situps
                  Broad Jump 10 yards
                  20 burpees, 20 Bonnie Blairs, 20 big boi situps
                  Bear crawl back to start 30 yards
                  While waiting for 6: hold plank to failure, 10 big boi situps, run lap

                  Mosey back to flag

                  COT

                  Briefly touched on the corona virus craze that is currently in full swing. No touchy.

                  Encouraged the pax to embrace whetstone and seek out Iron Butt’s guidance. F3 is built to foster mentor/mentee relationships.

                  Moleskin

                  An older gentleman pulled up to get some laps in. He was kind enough to light a heater for our lungs to enjoy

                  Couch referred to THE huey as a Freedom Bird on our way back to the flag. What a great symbol she is.

                  News

                  [Fill in News, Upcoming Q’s, Events, etc.]

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                    Thieving Bob’s Thang

                    QIC:  Fissure

                    Date: 03/09/2020

                    PAX: Peanuts, Sunburn, Candu, FNG-Gosling, Jazzy Jag, Sidekick, Pebbles, Iron Butt, Teflon, Best In Show

                    AO: Boneyard

                    Conditions

                    Upper 50’s and drizzling

                    COP

                    Mosey to the Incline parking lot with a pit stop to crank out 40 merkins for heart health
                    SSH x 25 IC
                    Imperial Walkers x 10 IC
                    SSH x 20 IC
                    WMH x 10 IC
                    SSH x 15 IC
                    Fwd Fold x 10 IC
                    SSH x 10 IC
                    Arm circles, reverse, seal claps x 10 IC
                    SSH x 20 IC

                    The Thang

                    Just to get a lay of the land:
                    Lunge up Incline parking lot ~75 yards
                    Lunge down Incline parking lot ~75 yards

                    Starting at the bottom perform 1 burpee then run to the top, 5 LBCs then run back down
                    Continue back and forth with LBC reps increasing by 5 as burpee reps increase by 1.
                    Done after the round of 8 burpees and 40 LBCs.
                    Yes, Robert Jean aka Whittler aka Bob q’d Huey yesterday and did this same burpee/LBC thang (and 40 merkins for heart health). Imitation is the sincerest form of flattery. Right?

                    20 burpees then jailbreak to the top

                    Mosey back to startex
                    SSH x 25 IC
                    Plank x 30 IC
                    10 burpees

                    COT

                    Encouraged the pax to embrace whetstone and seek out Iron Butt’s guidance. F3 is built to foster mentor/mentee relationships.

                    Moleskin

                    Peanuts showed up late and found an empty parking lot. He should get a q credit for sticking around until we returned.

                    We got a glimpse of the new Incline railway cars. Pretty kewl.

                    FNG naming was a bit like pulling teeth. Kenny didn’t seem to have many stories to share even when pressed on how he proposed to his wife, so we envisioned a scene out of the Notebook with Ryan Gosling, etc etc

                    News

                    Battlefield (North Georgia AO to be launched soon) Saturdays 0600-0700

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