QIC: Prosciutto
Date: 02/12/2018
PAX: Best In Show (Respect), Early Bird, Whittler
AO: Beast Ridge
Conditions
Gloomy, wet and lots of unavoidable puddles from the 2″+ of rain over the previous 36 hours. The rain also presented itself as a welcomed challenge during the 6MOM
The Disclaimer
Very important!
1) I’m not a professional
2) You should modify where you feel the need to do so
3) You are here on your own volition
4) Push yourself, but don’t be an idiot – you have places to be today, tomorrow and the next day; do not hurt yourself!
5) Welcome to F3!
COP
Given the 12th day of February – everything will be 12 reps…
Seal Jacks x 12 IC
IW x 12 IC
Peter Parker (w/ Merkin) x 12 IC
High-plank x 12 IC
Side plank x 12 IC
Other side x 12 IC
Hillbillies x 12 IC
Slow-Tempo Squats x 12 IC
The Thang
Route 66: An exercise in which you start with 1 rep at a predefined stopping point, then add one additional rep at intervals until you hit 11 stops. We used light posts with runs in between each increment. Sum of 1 full Route 66 = 66 reps; imagine that! Route 66 Plank Jack – Mountain Climber – Burpees:
In the spirit of the Februburpee monthly challenge, YHC was exploring another variant of the standard burpee. Thus, the Plank Mountain Burpee was born; this one will need a name due to the high volume of suck. The movement from standing position goes down to a kick-out plank, 1 plank jack, 4 mtn climbers, standard merkin and pop-up to standing position and jump squat; that’s 1.
PJMC reps 1-11
Squats reps 1-11
Two rounds of the Route 66 was enough and we were almost out of time…
Two-space suicides in the parking lot – there are roughly 12 parking spots/suicides in total
Mary with Rain:
– LBC x 12 IC
– Rosalita x 12 IC
– Leg Lifts x 12 OYO **Pass the lead to Whittler
– Reverse Pickle Pounders x 12 IC **Pass the lead to Best-In-Show
– American Hammer x 12 IC **Pass the lead to Early Bird
– Pickle Pounders x 12 IC
News
Mr. Clean’s service opportunity to feed the less fortunate families/children in the area
Chattanooga Marathon Relay
Friday Breakfast Club this Friday (City Cafe)
Go Ruck Tough (Chattanooga) – August Tough Mudder (Nashville) – September
Upcoming Qs
2/13 Stairmaster
2/14 Ohms 2/15 Laces out
2/17 Vila
QIC: Prosciutto
Date: 02/03/2018
PAX: Angus, Best In Show (RESPECT), Candu, Fissure, Geek Squad, Mr. Clean, Snowflake, Steam Engine
AO: The Landfill
Conditions
Upper 20s, a bit overcast with a nip in the air
The Disclaimer
Gentleman, I don’t get paid a dime to do this and am not a professional; you’re all here of your own choice – therefore do not sue me if you are injured/mamed/decimated/eaten by a land shark from the retention pond, blown up by a doggy-land-mine, etc. With that said, do the very best you can, even if that means you need to modify – go for it
COP
SSH x 10 IC
Windmills x 7 IC
Slow-Tempo Squats x 10 IC
CDD x 10 IC
St Bernard Squats x 10 IC
Planking Hydrants x 10 IC (R/L)
Mommy Makers – 8 Count x 10 Mosey to the top park gate Execute 7 burpees Mosey to the start of the charted obstacle course Execute 7 burpees
*YHC discusses the importance of communication and articulation of the goal/mission, offers simple explanation for “Startex/Endex” and demonstrates that the signs clearly state your objective Mosey to next station and then traverse the hill to the bench jumps
*YHC discusses the next station Pax Execute 7 burpees Mosey to next station to discuss the calculated movements with coupons
*YHC demonstrates a weighted bucket “Shrug” and also delivers a key point that the font in the signage was a 96; Best-In-Show offered his gratitude for this fact (Respect!) Pax Execute 7 burpees Mosey to next station and demonstrate the log squat
*YHC explains the cadence of the ab routine Pax Execute 7 burpees Mosey to next station and move down the hill to Endex
*YHC discusses the next station Pax Execute 7 burpees
If you were wondering if 42 burpees back-to-back would be tough — think again. Check that one off the list of accomplishments. 42 for Jackie Robinson
The Thang
The Charted Obstacle Course First Obstacle 5 Pull-ups on the pull-up bar
5 Merkins Second Obstacle Bear crawl to bottom of hill (~50 yards) Third Obstacle Run to top of hill Fourth Obstacle Perform 5 Incline Merkins on first bench
Bench Jump (5) benches Fifth Obstacle Perform 5 Decline Merkins on last bench
Perform 5 Roll & Merkins to next obstacle Sixth Obstacle Lunge to next Obstacle ~40 yards Seventh Obstacle **Performed with supplied weighted bucket coupons and a Dwayne**
15 Curls with Dwayne
15 Tricep Extensions with Dwayne
15 Shrugs with buckets Eighth Obstacle Jail Break – 40 yards to next obstacle Ninth Obstacle 10 Freddie Mercuries (IC)
10 American Hammers (IC)
10 Leg Lifts (Single-count)
15 Log Squats w/ Log Tenth Obstacle Run down hill Eleventh Obstacle Bear Crawl to Endex — after the first time through – this was Omaha’d as a Lunge to Endex
At the end, plank if the first obstacle is already manned. If not, repeat.
In total, PAX were able to complete nearly 3 full cycles of the obstacle course. Very proud of the effort put in this morning.
Moleskin
Communication- think about communication for a minute. How much do we take it for granted?
After something is said aloud, you have to:
1) Hear it
2) Interpret it
3) Understand it/Visualize it
4) Take action
And we all do this, no matter where you learned your native language. Human-kind is built to communicate. What an incredible thing.
#TruthNugget: The better you can communicate the more effective you will lead.
Allow me to share a story about communication – It’s about a man named Gerlando. A good man, a hard-ass working man, a farmer, a military service man, a husband, a father, a gardner, a wine-maker, a cured ham connoisseur, a dreamer, a LEADER. He was an enterprising man who believed he needed to do something outside of himself – not particularly and immediately for himself. He had a vision that he could make the lives of his family, his children and children’s children and so-on better than his own if he moved them to America, aka “The American Dream.” Through the right amount of communication (and articulation), he allowed his wife to understand the vision, accept the proposal, move to America, gain employment, procure a house, and the rest was history… How much communication played into this? The ending to this story is a man standing here talking to you all (communicating & articulating) about the value of good communication, and an example of what it amounts to for a leader.
So, in F3, Articulation is one of the four F3 Leadership Skills (VAPE). Vision-Articulation-Persuasion-Exhortation.
Articulation is a fancy way of saying clear/precise communication with a vision and a mission. A clear and defined way of getting a group to understand the mission/vision and setting forth to accomplish that shared vision. The Q, the leader, must-MUST do this well. The criticality of his ability determines the outcome and the overall success.
Ever been to a VQ? Ever experienced a “less than perfect” workout? What was the problem? Articulation, perhaps…
F3 is is rooted in the foundation of good articulation.
Consider the workout for a moment. It’s 100% Peer-LED! Leading is articulation and communication of the end goal- the vision.
Even beyond the workouts – the F3 purpose… it’s well-articulated.
Male Community Leadership has never been at a lower ebb in our nation than it is right now. Our intent is to strengthen this through a Visualized series of Outcomes. Each new Workout we plant is one of those Outcomes.
News **Ruck / Run begins this week at Monday/Wednesday AO’s**
Monday @ The Griff @ 5:30-6:15
Wednesday @ Beast Ridge @ 5:30-6:15
F1 Events:
– Chattanooga Marathon Training will continue (Picasso & Steam Engine on Q) – Event Date = 3/4/2018
– GoRuck Tough (Chattanooga) – Event Date = August; Vila on Q for Ruck training
– Tough Mudder (Nashville) F2 News:
– Friday Breakfast Club will commence this week (Mr. Clean on Q); location is Lillie Mae’s in Hixson @ 6:30am
– Potluck event (date TBD – April timeframe) at Mr. Clean’s house
– Flag football and family day – March 17 (St. Patrick’s Day) – Mr. Clean is looking for HCs to support the Food & Fun Program which is an opportunity to serve low-income students with healthy food options (please message Mr. Clean with interest)
Cold with a moon the size of an 8lb 6oz… ahh, let’s get on with it…
The Disclaimer
If you are here, you’re out of your mind. You were warned. It’s supposed to suck, and that’s how I designed it. Do the best you can, modify where necessary.
COP
Before we got started, there were two penalties that would be assessed if caught:
1) Any Pax time a knee drops during the plank routine = 1 burpee penalty
2) In keeping with the, leader / follower relationship in the gloom – communication is not bi-directional; therefore, any hands on hips = 1 burpee penalty
Circle up around the shovel flag:
SSH x 12 IC
Windmills x 12 IC
Slow-Tempo Squats x 12 IC
CDD x 12 IC
St Bernard Squats x 12 IC
Hydrants x 10 IC (R/L)
Mommy Makers – 8 Count x 10 *** with a nod to our fellow men at F3 Memphis *** — Mosey to sidewalk between hills and form two lines standing across from a partner — **YHC reminds the Pax of the penalty
Hold plank for three minutes while enjoying “Turbulence” by Steve Aoki & Laidback Luke (ft. Lil Jon…..’WHAATTTT!!?????!!! YAAAYYYUUHHHH!!!!!!’)
Plank-up when lyrics start until “Turbulence” is called:
1st Turbulence: Pax perform 15 Patty-Cake Merkins with partner; Stay in Plank when done
2nd Turbulence: Pax perform 15 Mtn Climbers (IC) then back to hold plank // 6 penalties
The Thang
Mosey over to Anytime Fitness
Just as the Monkey Humper is defined in the Exicon, the pax performed 10 Monkey Humpers in cadence — yes, at the store front Mosey over to stairs of parking deck
Climb stairs; Run down parking deck ramp – repeat 4x
After the fourth climb, Pax perform 4 corners:
1) Squats x 10 OYO; Bear crawl to next corner
2) Decline Merkins x 10 OYO; Lunge …
3) Squats x 10 OYO; Crab walk …
4) Burpees x 5; Lunge to down ramp
To the tune of Chris Porter – Waterdance
Lunge during slow music / High Knees during fast music until the end of the song // 2 penalties Mosey back to the Love Shack – stopping at Food works parking lot for Penalty assessment and Mary; 8 Total Burpees assessed
MOM:
1. Jane Fondas x 10 IC
2. Hollywood Side Crunches x 12 IC
3. Bay City Scissors (8-count) x 10 IC
4. Pretzel x 10 IC
Moleskin
YHC watched the movie Magnificent 7 over the weekend, and a line in the movie stuck out to me: “Fight the battles ahead of you, not the battles behind you”
We’ve all been through them. Battles. As we discussed, the battles in the rear view mirror have happened and cannot be changed. They can only be learnt from. To truly accelerate, you must only face and fight the battles ahead or in front of you with the knowledge gained from those behind you.
The movie quote plays into the blog post in the Q-Source by Dredd about the “King” and Acceleration:
Fitness is best Accelerated by running with faster men…
There’s no best way to accelerate. What works best for one man will be dependent on the man himself and the circumstances of time, place and age that are beyond his control. Each man must find their own best way.
But what is true for men, and all men seeking to Accelerate, is that it works much better as a Group than flying solo. Together, we pool our collective knowledge for the benefit of each individual and spur one another on to places we would never reach alone. This is the power of the Shield Lock, which is the horizontal relationship between men. Together, we sharpen each other—as iron sharpens iron.
If you want to learn how to run faster, just find a faster man. And chase him until you catch him.
News
We’re desperately in need of an F2 (fellowship) Q – who can step-up and lead?
QIC: Prosciutto
Date: 01/08/2018
PAX: Early Bird
AO: Beast Ridge
Conditions
Damp with freezing rain. Temps in the low 30’s. Great weather, unless you’re a petunia.
The Disclaimer
Delivered to myself, which felt odd. Then, once again when Early Bird joined
COP
Capri Lap waiting on “Pajaro!”
SSH x 10 IC
IW x 12 IC
*Stay in plank position*
Mtn Climbers x 10 IC
Merkins x 5 IC
Mtn Climbers x 10 IC
Plank x 12 IC
Side Plank x 10 IC
Side Plank (other) x 10 IC
SSH x 12 IC
The Thang
1) Merkin Mile Perform a run/fellowship mosey and at every .25 mile, perform 25 Merkins 2) Every Minute on the Minute (EMOM) Run back to shovel flag and perform 5 burpees EMOM (6 Minute run back) 3) Coupon curls Grab a landscape block and perform low, mid, full curls x 10 OYO (repeat) 4) Raccoon Crawl At the stadium steps, perform raccoon crawls from bottom step upward
Moleskin
News
“The 2-Minute Rule” – The two-minute rule is simply a tactic which helps one overcome procrastination and laziness by making it so easy to start taking action that you can’t say no. And, even better, it’s built off the notion that Sir Isaac Newton suggests, “objects at rest tend to stay at rest and objects in motion tend to stay in motion.” This is just as true for humans as it is for falling apples. Part 1 — If it takes less than two minutes, then do it now.
Part 1 comes from David Allen’s best-selling book, Getting Things Done.
It’s surprising how many things we put off that we could get done in two minutes or less. For example, washing your dishes immediately after your meal, tossing the laundry in the washing machine, taking out the garbage, cleaning up clutter, sending that email, and so on.
If a task takes less than two minutes to complete, then follow the rule and do it right now. Part 2 — When you start a new habit, it should take less than two minutes to do.
Can all of your goals be accomplished in less than two minutes? Obviously not.
But, every goal can be started in 2 minutes or less. And that’s the purpose behind this little rule.
It might sound like this strategy is too basic for your grand life goals, but it works for any goal because of one simple reason: Sir Isaac Newton’s theory – “objects at rest tend to stay at rest and objects in motion tend to stay in motion.”
The 2–Minute Rule is awesome because it embraces the idea that all sorts of good things happen once you get started. In F3, we start first thing in the morning (not because of this rule), but it’s a perfect opportunity to utilize the rule. If you choose to post in the morning, then you are no longer an object at rest, and therefore you will tend to stay in motion after the post and accomplish more; as opposed to staying in the fartsack (See #3: The Lunch Hour workout guy) and leading a lackluster and otherwise noncommittal life of sadness. #truthNugget
Upcoming Qs
Steam Engine (01/09) @ Hill City
Mr Clean (01/10) @ The Griff
Vila (01/11) @ Hill City
Mr Clean (01/13) @ The Landfill *AYE! @f3mrclean for the double-duty this week #acceleratingMan; thanks brother!*
Angus delivered the disclaimer with as much gumption as it takes to deliver 30 Side Straddle Hops.
COP
Angus kicks off the morning with the infamous warm up
Mosey out to the ridge next to the soccer fields so we can watch the sun rise while we get beat down.
SSH x 30
Finkle Swing x 15
SSH x 30
Squat x 15
SSH x 30
HK x 15
WHK x 15
AK x 15
SSH x 30
Lunges x 15
Mosey over to the top parking lot Inifinite Plank – All PAX hold plank for an infinite amount of time while performing plank like exercises. YHC called out the following IC.
Merkins x 15
Plank x 10
Mountain Climbers x 15
Plank x 10
Carolina Dry Docks x 15
Plank x 10
Pickle Pounders x 15
with that 15 minutes was up and the Q was passed on to Prosciutto
The Thang # 1:
Prosciutto steps in to take the following 15 (really it ended up being 17) minutes
The PAX were instructed to partner up. While on the wall, perform a balls-to-the-wall while your partner does an out-and-back.
After both PAX have completed the BTTW, all PAX were instructed to form a line and get in plank position.
After all PAX were in plank the end PAX performs box jumps over the planking PAX until the end. Then, the next PAX rotates in and box jumps, and so on and so on. Repeat this 3x.
Next, all PAX were instructed to form a circle for a merkin wave; naturally, to “twelb” (in memory of Mr. Clean and all north Georgians everywhere).
Still in plank position, we performed grave diggers on both sides/arms.
PAX were instructed to move to the bathroom for wall sits in between 12 IC of:
Wall Sit x 12 IC
Muhammad Ali x 12 IC
Joe Frasier x 12 IC
Move to the rock pile, make a rock selection and circle up for some round robin of low curl, mid-curl, full curl. Repeated this 5 times x 10 reps each. Each of the PAX except Picasso were instructed to move. Per his misunderstanding of the rock selection process, he lifted the largest rock 3 of the 5 rounds; as “penance”.
** Hand-over to Ohms for the remainder of the time **
The Thang # 2:
Ohms steps in to take the following 20 minutes
Three Peat: Three different exercises put on REPEAT
-30 yard Suicides x 2 OYO
-Block facing Burpees x 20 OYO
-Snatches x 20 OYO
-Regroup and hold plank until all PAX finished
-30 yard Suicides x 2 OYO
-Block facing Burpees x 15 OYO
-Snatches x 15 OYO
-Regroup and hold plank until all PAX finished
-30 yard Suicides x 2 OYO
-Block facing Burpees x 10 OYO
-Snatches x 10 OYO
-Regroup and hold plank until all PAX finished
-30 yard Suicides x 2 OYO
-Block facing Burpees x 5 OYO
-Snatches x 5 OYO
-Regroup and hold plank until all PAX finished
Moleskin
Be intentional about your brothers — Angus said he’s had some conviction about how surface level the relationships can become as we come and go from the gloom. It requires every PAX actively working to better know their brothers. Connect with 1 to 3 PAX, get to know them better, and work to holding each other accountable.
QIC: Prosciutto
Date: 12/26/2017
PAX: Angus, Best In Show (Respect!) Ohms, Sundance, Wort
AO: Hill City
Conditions
Calm, clear and brisk. 30’s with a chance of pain; game on!
The Disclaimer
Signed, sealed, delivered
COP
Single Leg Squat x 10 IC (Each leg)
Plank Jacks x 12 IC
Parker Peters x 10 IC
Windmills x 10 IC
Slow-Tempo Squats x 10 IC
Slow-Tempo Merkins x 10 IC
SSH x 13 IC
** Mosey down to the river walk down and around swamp thing **
The Thang
Mini ROT:
A brief explanation of the ROT was provided for the two newish PAX (Sundance and Wort). YHC felt it was necessary just so that they knew exactly what they had gotten themselves into… It would have been a good time to provide some insightful words of wisdom regarding resilience, but time was of the essence. This wasn’t the full diesel ROT that Angus has demonstrated, but it was effective. Also, in the interest of the Abvent and XMAS Abs challenge, we swapped a few things. With that said, YHC gives you the “Abbreviated James Brown ROT”:
Each bench you find along the river walk, perform the following exercises (in no particular order)
10 BBSU
10 Step-ups (right leg)
15 Squats
10 Step-ups (left leg)
15 Merkins
When complete, *LUNGE* to the next park bench At the last bench along this walk (just before the great hall) hold plank & wait for the six. Rock Fellowship:
YHC personally selected six Duane “The Rock” Johnson’s (thank you Mr. Clean; glad we have a name for them) and delivered them. After all, YHC hospital name is Nicholas…
With these gifted “Duane’s”, the PAX circled up for the next thing:
10 bottom to middle curls
10 middle to upper curls
10 full curls
*Drop rock & rotate to your right
**Repeat 4x
After all 4, again with the Duane’s:
10 Tricep extensions
10 Shoulder presses
**Repeat 2x
…and mosey back to the love shack for the 1 minute and 45 second “1:45MOM”
LBC x 15 IC
Flutter kicks x 7 IC
Moleskin
One word- “Resilience”
In this season of Christmas, YHC can’t help but think of the story of Jesus’ birth. The odds against his mother and father and those in their camp on that fateful night…And not just the night of His birth, but the weeks leading up to it. What a tough go at it. Those with children of their own can’t fathom how difficult it may have been. And the struggle that Joesph was facing and just how it all came about. Take this woman, Mary, to be your wife; she’ll bear a child, you’ll give it this name and carry this forward as this is what God has asked of you. Most men would crumble, given these circumstances. And Mary, Chosen to be the giver of His life. Amazing, really.
The real aspect I considered was Joseph’s resilience as a soon-to-be father, his resilience during that time-period, from the conception and through to the birth and his belief and following of God’s word – what an incredible lesson and implement of God’s plan and his word and test of faith. Dare I say, one of the ultimate and true #HIMs
We are all facing struggle, decisions… challenges. Joseph and Mary faced many, many challenges. They carried on, pushed through those struggles. What came of it?? Oh, you know… just, the birth of a savior and king of Kings. His ultimate sacrifice many years later potentially hung in the balance of Mary and Joseph’s decision in those moments to be resilient, trust in their faith and trust in God’s plan.
As Laces Out (@gregghauss) has discussed, “We are all weathering a storm of one kind or another”. As this next verse from Ephesians mentions, The resilience that we have or any resistance we face should be rooted and met with our ability to trust in God, believe in ourselves and know that we are given favor and strength to do good things, all things, for His glory.
Ephesians 6: 10-14
The Whole Armor of God
10 A final word: Be strong in the Lord and in his mighty power.11 Put on all of God’s armor so that you will be able to stand firm against all strategies of the devil.12 For we are not fighting against flesh-and-blood enemies, but against evil rulers and authorities of the unseen world, against mighty powers in this dark world, and against evil spirits in the heavenly places.
13 Therefore, put on every piece of God’s armor so you will be able to resist the enemy in the time of evil. Then after the battle you will still be standing firm.14 Stand your ground, putting on the belt of truth and the body armor of God’s righteousness.
QIC: Prosciutto
Date: 12/11/2017
PAX: Best in Show (Respect), Snowflake, Stairmaster, Steam Engine
AO: Beat Ridge
Conditions
27 degrees… chilly but not impossible; after all, we’re men not petunia’s
The Disclaimer
Hi, I’m Prosciutto and today is the Eleventh of December. What’s that mean? Well, it means you’re here by your choice – I am not a professional and will not force you to perform any of the movements in the next 45 minutes; that is of your own choice. Push yourself, but stop if it hurts or modify if that’s better. Don’t be an idiot – you have other places to be today, tomorrow and the day after that. Remember that. Welcome to F3, let’s go!
From shovel flag, Mosey to the auxiliary lot (11 Burpees OYO at every ~.25 mile)
COP
Seal Jacks x 11 IC
IW x 11 IC
Peter Parker (w/ Merkin) x 11 IC
High-plank x 11 IC
Side plank x 11 IC
Other side x 11 IC
Hillbillies x 11 IC
Slow-Tempo Merkins x 11 IC
** Keep feet suspended – No rest for this portion **
Flutter kicks x 11 IC
Dolly x 11 IC
Flutter kicks x 11 IC Mosey to nearby duck pond steps
The Thang
Using steps for dips & squats (all OYO count)
11 dips
11 squats repeat 3x
11 derkins
11 lunges repeat 3x
11 irkins
11 squat jumps repeat 3x
Merkin Wave aka “Wheel of Merkin”:
In a well-formed circle, each PAX single-counts in succession until all PAX have completed the round; when the round is complete, the starting position will then increment and go around again… until 11.
– High Plank – 1 round counting to 11 (“Elebun”)
– Merkin Wave – 2 rounds counting to 11 (“Elebun”) – given that we were only 5 today, we opted to repeat the rounds through to 11; not 10.
– Grave Digger (left side) – 1 round counting to 7
– Grave Digger (right side) – 1 round counting to 7
**Q Note-to-self: It is way more fun to count these with a north Georgia (country-boy) accent. The PAX all seemed to agree with their snickering and laughter rather than #midwifeNoises heard during the Grave Diggers**
Mosey over to a wall and PAX complete BTTW (“Balls to the Wall”) while waiting for the other PAX to return from an out-and-back sprint.
Mosey back starting point (11 burpees OYO at every ~.25 mile) 6MOM:
LBC – 11 IC
Rosalita – 11 IC
Leg Lifts – 11 IC
QIC: Rainman/Prosciutto
Date: 11/20/2017
PAX: Best in Show (Respect), Rainman, Prosciutto
AO: Beast Ridge
Conditions
Sub-30 temps, lots of steamy breath and teeth-chattering. Also, men in tight-tights.
The Disclaimer
Perfectly delivered, offered, and suggested by Rainman.
COP
Mosey to top of hill SSH X 12
Squat X 12
Plank X 12
Right Hand Up X 6
Left Hand Up X 6
Mosey Merkin X 12
LBC X 12
Plank X 12
Right Hand Up X 6
Left Hand Up X 6
Mosey Hello Dolly X 12
Rosalita X 12
Plank X 12
Right Hand X 6
Left Hand X 6
Mosey Squat X 12
Angle Grinder X 12
Mosey to top of hill SSH X 12
The Thang
The Red Hot Chili Pepper: All counted in cadence.
– 20 Left Leg Step Ups (aka Tatum Channings)
– 10 Dips (aka Freak Nasties)
– 20 Right Leg Step Ups (aka Channing Tatums)
– 10 Derkins
– 16 TCs
– 8 FNs
– 16 CTs
– 8 Derkins
– 12 TCs
– 6 FNs
– 12 CTs
– 6 Derkins
– 8 TCs
– 4 FNs
– 8 CTs
– 4 Derkins
– 4 TCs
– 2 FNs
– 4 CTs
– 2 Derkins
**Mosey to hill for three light pole Bernie Sanders and run down to shovel flag 6MOM:
– Flutter kicks x 12 IC
– LBC x 12 IC
– American Hammers x 15 IC
– Hollywoods x 12 IC right/left
– Plank x 15 IC
Moleskin
Rainman offered up a few verses from this past weekend’s lesson with the youth he teaches at church, notably, Luke 9:23, with regard to Jesus’ teachings to his disciples about denial and trusting in Him.
“If anyone would come after me, he must deny himself and take up his cross daily and follow me”
Upcoming Qs
11/21 – Ohms convering for Vila (Hill City)
11/22 – Stairmaster (The Griff)
11/23 – Thanksgiving – Shared Q – Mr. Clean & Prosciutto & ???? (Hill City)
11/25 – Mr. Clean (Landfill)
QIC: Prosciutto Date: 11/07/2017 PAX: Angus, Flemish, Mudslide, Ohms, Picasso, Rainman, Stairmaster, Vila AO: Hill City (Renaissance Park) Conditions: Temperature, high 60’s; Humid & balmy. No rain, although overcast and threatening
Disclaimer was necessary and was also assessed; as per the usual, the warm-up began @ 0530 sharp.
Today – YHC commissioned future Q specialist, Picasso, to try his hand at a Warm-up; Here is what he had inscribed on his canvas… Warmup (Picasso):
– SSH x 15 IC
– SSH x 15 IC
– Cotton Pickers x 15 IC
– Merkins x 15 IC
– Goofballs x 15 IC
– SSH x 15 IC *Mosey to the Great Hall The Main Thang:
Before consulting the weinke, YHC had to try something he’d been considering for quite some time while attending the Great Hall; that being, THE INCLINE WALL.
– Decline Merkins (aka “Balls to the Wall”) x 10 IC
– Incline Merkins x 10 IC
Repeat x 3
Head over to the Coolidge Park grassy knoll and as a group, run sprints to the tree in “the Grotto” and then mosey back to the starting position.
Repeat x 3 *Mosey over to rock pile under bridge to grab a rock ALARMS (throwback to January 28, 2017) – in the spirit of Daylight Savings Time, which still doesn’t seem to save much daylight for F3. ALARM 1:
– Shoulder Press x 10 OYO w/ rock
– Lunge x 10 IC w/ rock
– LBC x 10 IC
– Two light pole sprint and back
– Merkin x 10 (IC) ALARM 2:
– Shoulder Taps x 12 IC
– Squat x 12 IC w/ rock
– Peter Parker’s x 12 IC
– Monkey Humpers x 12 IC
– Makhtar N’Diayes x 10 IC ALARM 3:
– Carolina Dry Docks x 10 IC
– One-legged squat x 10 IC w/ rock
– Crunchy Frogs x 10 IC
– Overhead Press w/ rock x 12 (single count)
– Mike Tyson’s x 10 (single count) **Mosey back to the love shack
6MOM:
– LBC
– Box Cutter
– Flutter Kick
– Hello Dolly
– American Hammer
– Elbow plank
– Side plank L & R
– Elbow plank
– Jack Knifes
– BBSU until time
Count-o-rama
Name-o-rama
Announcements:
* GrowRuck 05 / Grow School (November 18th)
* FNG Challenge; Starting tomorrow and going through end of November the workouts will begin with 10 Burpees. Deduct 1 burpee for every FNG until end of November.
Prayers:
Laces Out’s FIL
Best In Show Guidance
Prosciutto’s son’s birthday
WOD
We talked about commitments, and just being a solid commit to anything in life. In a world that allows for too much “gray” and middle-ground and lack of accountability, we should try to remain hard-nosed about commitments in life to be a person of upstanding character and someone of “our word”; be dependable. Instilling the values in those around you, or your children or those in your household, will help them, their relationships, our community, and more broadly – the world.
What can you commit to – to make yourself and others better?
Aye! See you in the gloom!
-Prosciutto
QIC: Prosciutto (aye!) Date: 10/30/2017 PAX: Banjo, Best in Show (RESPECT), Delta, Rainman, Snowflake AO: Beast Ridge Conditions: Temperature, 31 degrees; frigid and frosty. Thank you God (that is all).
Disclaimer was brief (if provided at all) and the warm-up began very promptly @ 0530 as standing around proved to be ineffective in keeping warm. Warmup:
– Burpees x 10 OYO
– Lunges x 10 – single count
– High Knees x 10 IC
– Lunges x 10 – single count
– High Knees x 10 IC
– IW x 10 IC
– Flutter Kick x 15 IC
– Wide High Knees x 10 IC
– Hello Dolly x 15 IC
– Merkins x 10 single count
– High plank x 15 IC
– Slow tempo Merkins IC
– High plank x 15 IC
– Burpees x 10 OYO
** To YHC’s great surprise, ‘there are hills in this here AO.’ I have long thought of this park as being a flood plain –and a friend confirmed this point whose Grandfather owned the land the Bass Pro sits on a long while ago; but I digress– lo and behold, there is a bit of elevation towards the entrance. At a quick glance, I spotted a good place and the group was inclined (see what I did there?) to begin the thang ***
The Main Thang:
The Pax commence a short mosey to said inclination, and so it goes… 11’s on this here hill filled with:
– Angle grinders at the bottom (increment until 10 reps)
– Bear crawl each ascent
– Squats at the top (decrement until 1 rep) **Mosey to stadium steps
Calf-raises x 15 IC Repeat-o x 3
**Mosey to the parking lot
YHC commissioned his #Friends to give a ~100 yard end-point for what was coming next.
After much deliberation about what 100 yards actually looked like, we agreed to the far light pole in the distance… yep… that one.
An AMRAP (“As many reps as possible”) exercise for 6 stations.
The assignments as follows: PAX 1 – Out & back “sprint” to the designated light pole and then assume PAX 6’s position PAX 2 – Cotton Pickers, rotate right when PAX 1 returns PAX 3 – Bicep Curls w/ coupon, rotate right when PAX 1 returns PAX 4 – Shoulder Press w/ coupon, rotate right when PAX 1 returns PAX 5 – Plank, rotate right when PAX 1 returns PAX 6 – Flutter kick, rotate right when PAX 1 returns Rinse and Repeat x 2
Count-o-rama
Name-o-rama
WOD
In Acts 18: 1 – 17, God provides Paul two true friends (Aquila and Priscilla) to continue the mission of preaching the gospel in Corinth. Through this partnership, he’s able to establish and gain traction with his mission. This eventually paved the way for the four letters of Corinthians (two did not end up in the Cannon)and the work of many more good things to come.
How does this happen? True friendship. Someone to be there for you when you need it. Someone who will celebrate and grieve and mourn with you. Someone who lends a hand or offers support before you ask or need for it. Someone who cares…
I read a recent report/poll that said the average person has 6 “good” friends. 6!???!!
To that, I say, only 6?! YHC had 6 helpful/supportive/encouraging/accountable guys who I could count on just this morning…
How many do you have? How many are meaningful? Do you know someone who needs a friend? Be a friend…better yet, offer them lots of friends; welcome to F3 Chattanooga.
Aye! See you in the gloom!
-Prosciutto
