Author: f3clothespin

QIC:  Clothespin

Date: 03-29-2021

PAX:  Picabo, Bernie, Top’em, Toe Tag, Gilligan, Radar, M.I.A., Uncle Joe, Point Break, Bandwagon, Oui Oui, SeaGull, Tatanka, Sousa, Coldplay, Escobar

AO: Hacksaw

Conditions

Cool Clear Sweat no Regret.

I am not into the crap that came out of my speaker this morning. Will not let Amazon pick my “rock workout music” again!!!

COP

Mosey to the Big American Flag at Veterans Park.

Third Grade Exercise 15 in cadence

SSH 20 in cadence

Willy Mayse Hayse 14 in cadence

Little baby Arm circles forward (thumb up) 15 in cadence

Little baby Arm circles reverse (thumb down) 15 in cadence

Cherry Pickers 15 in cadence

Moroccan Night Club

Seal claps 10 in cadence

The Thang

Why not just throw down today!
Ten Tens Make 100

First Round:
10 Burpees
200M Run

Second Round:
10 Burpees
20 Freddie Mercury’s
200M Run

Third Round:
10 Burpees
20 Freddie Mercury’s
30 Merkins
200M Run

Fourth Round:
10 Burpees
20 Freddie Mercury’s
30 Merkins
40 Mountain Climbers
200M Run

Fifth Round:
10 Burpees
20 Freddie Mercury’s
30 Merkins
40 Mountain Climbers
50 Sit-Ups
200M Run

Sixth Round:
10 Burpees
20 Freddie Mercury’s
30 Merkins
40 Mountain Climbers
50 Sit-Ups
60 Squats
200M Run

Seventh Round:
10 Burpees
20 Freddie Mercury’s
30 Merkins
40 Mountain Climbers
50 Sit-Ups
60 Squats
70 SSH
200M Run

Eighth Round:
10 Burpees
20 Freddie Mercury’s
30 Merkins
40 Mountain Climbers
50 Sit-Ups
60 Squats
70 SSH
80 imperial Walkers
200M Run

Ninth Round:
10 Burpees
20 Freddie Mercury’s
30 Merkins
40 Mountain Climbers
50 Sit-Ups
60 Squats
70 SSH
80 imperial Walkers
90 Apollo Onos
200M Run

Tenth Round:
10 Burpees
20 Freddie Mercury’s
30 Merkins
40 Mountain Climbers
50 Sit-Ups
60 Squats
70 SSH
80 imperial Walkers
90 Apollo Onos
100 LBCs
200M Run

Most pax made it to the 8th round. These guys busted it. I stopped us with about 4 minutes left to do some stretches.
Downward Dog to Upward Dog
Side to Side arm stretches.

COT

The workout today was all U VS U! The guys really pushed themselves today. We need to take the push we had during the workout and apply it to life. Give 100% to God, family, work and friends. Everyman that came out this morning was a leader.

Moleskin

The music sucked this morning. That’s what I get for letting Amazon pick the workout playlist.

Couple Quotes from PAX (I am sure what they thought was worse. This is what they let me hear….):
“Who hurt you?”
“This is stupid Clothespin!”

For some reason, everyone was busy, when I mentioned I was on Q at Detention Wednesday!

News

3rd F activities: Chubby’s &Habitat, Sousa at Parliament Track Day 3-30-2021, John Doe at Battery 3-30-2021,

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QIC:  Clothespin

Date: 03/08/2021

PAX: Xena, Fissure, Threeskin, John Doe, WreckedEm, WoodRider

AO: Anvil

Conditions

Cold clear and alot of sass in the air

Stupid Q forgot his gloves….. Thanks Threeskin for letting me borrow some.

COP

Mosey out about 100yds and back

Third Grade Exercise 15 in cadence

SSH 20 in cadence

Willy Mayse Hayse 14 in cadence

Little baby Arm circles forward (thumb up) 15 in cadence

Little baby Arm circles reverse (thumb down) 15 in cadence

Cherry Pickers 15 in cadence

Moroccan Night Club 15 IC

Seal claps 15 in cadence

The Thang

Pax were asked to come with a coupon
Deconstructed Merkins
A round consisted of 3 cycles of 3 exercises using various muscle groups that get used when doing various types of Merkins. Exercises are 1 minute in length making a round 10 minutes and 30 seconds with rests between movements we made it through 3.25 rounds before time was up. The movements were as follows:

Round 1:

1 minute Shoulder Press

1 minute Triceps

1 minute Biceps

Round 2:

1 minute Standard Bench Press

1 minute center press

1 minute press each side (switch at 30 seconds only did 1 cycle of this)

Round 3:

1 minute BBS

1 minute LBC with Coupon

1 minute 100’s

Round 4:

1 minute Rows (each side)

COT

Before you are a leader, success is all about growing yourself. When you become a leader, success is all about growing others.
—Jack Welch

Moleskin

The mumble chatter was real today. Not a single merkin or burpee was done during this workout. I thought the Pax needed to build the muscles that are used to do merkins before the onslaught of merkins that is surely to take place in the coming weeks. Got alot of flack for the Biceps Curls but as you can clearly see they are used in diamond merkins…

“The gloves in my truck are still wet with the stain I was using over the weekend.”
“What kind of stain is on it Clothespin?”
“I bet it was ribbed for his pleasure.”
“I was trying to say that but couldn’t get it out.” TWSS

News

Pray for ElChapo (deaths in family) and Woodrider (Travel Mercies), 3rd F Opportunities, Clothespin on Q at The Battery 3-8-2021

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QIC:  Clothespin

Date: 02/26/2021

PAX: Woodrider, WuzntME, Coldplay, Blackout, Abercrombie, John Doe

AO: Parliament

Conditions

Some rain but lots of enthusiasm… Being under the school awning was not conducive to the workout……

COP:

SSH 25 arms up while running

WMH 12 arms up while running

MNC 15 Keep arms up while running

BABY ARM CIR 15 Keep arms up while running

BABY ARM CIR REV 15 Keep arms up while running

SEAL CLAPS 15 Keep arms up while running

TEA POTS 12

The Thang:

The Crabwalk up the bleachers sucked couldn’t get a rhythm going….

Bleacher work:

Round 1: Bear crawl up bleachers step down with a squat on the way down.

Round 2: Crab Walk up the bleachers step down with a squat on the way down.

Round 3: 5 dips each step on the way up walk down steps

Dora: While partner is doing exercise other goes out approximately 75 yards do 4 squats and come back.

50 burpees

100 Merkins

200 SSH

300 LBC

400 Imperial walkers

Mary:

1 Minute Plank

BBS 25 IC

1 Minute Plank

Flutter Kicks (lead by the man himself… Coldplay!)

1 Minute Plank

LBC 40 IC

1 Minute Plank

Kamala Harris….(Heels to Heaven) 12 OYO

Forward fold IC

Slow WMH IC

Slow Teapots IC

COT:

S.S. Leadership

1. I am the captain of my ship.
2. I am in Ship Shape
3. I chart my course
4. I set sail
5. I am a good crew mate.
6. I lend a hand on deck
7. I check my compass
8. I persevere through storms.
   
   There is an elementary school in Cleveland that has this as a mural on the wall. It really stands true for all ages. Be the leader that you are called to be. Be a leader to yourself, to your family, to your friends and your coworkers. F3 is a leadership group, take that and apply it in your life. Push through the storms in life. Bad weather is where your leadership shines!

Moleskin

The mumble chatter was real this morning especially during the Mary session. I really enjoyed the banter back and forth. Examples below:

We rename “Heels to Heaven” to “The Kamala Harris” because we lay on our backs with our legs up and “push” our way to the top.

Abercrombie was offended by the above conversation….

“I want to be a senator”……….

News

Pray for ElChapo, Keep Chubbies and Habitat for humanity in mind, Mayhem on Q at Battery tomorrow (2-27-2021)

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QIC:  Clothespin

Date: 11/30/2020

PAX: Escobar, Bandwagon, Bernie, Ramrod, FNG-ted, FNG-Raspberry, Lutefisk, Slim Shady, M.I.A., Uncle Joe, AOL, Mothballs, Oui Oui, Madoff, Picabo, Blackout, SeaGull

AO: Hacksaw

Conditions

Damp with a cool breeze. Perfect for quick pace to keep warm!

COP

Forward Fold Silent Count
SSH 20 in cadence
Willy Mayse Hayse 14 in cadence
Little baby Arm circles forward (thumb up) 15 in cadence
Little baby Arm circles reverse (thumb down) 15 in cadence
Overhead Claps 15
Seal claps 10 in cadence

The Thang
Gave the Pax a choice between Gorilla Humpers and Burpees! You see what they chose!

Gorilla Humpers Wall sit!
Moseyed over to the bridge and did a Gorilla Humpers Apocalypse with 1 minute wall sits between rounds. Last couple of rounds did Willy Mayse Hayse, Downward Dog and Pickle Pointers. Then Moseyed over to the Pavilion. Exercises done in cadence!

Under The Pavilion.
ATMs 3 Rounds
Routine All done in order, with no rest, without leaving plank position. Can be scaled using higher reps. 15 Alternating Shoulder Touches In Cadence (4-count), 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 fast Merkins. That’s 1 complete round.

Alabama Ass-Kickers 3 Rounds
Down on all fours, kick each leg individually up and back. 4-count on each leg – 1 up, 2 extend, 3 back to up position, 4 down.

Aiken Legs 3 Rounds
Done in succession with no rest — 20 Squats, 20 Step-ups, 20 Lunges (10 each leg), 20 SSH

Groundhogs 10 3 Rounds
Divebomber with a look

Mary
Boxcutters 15 IC
LBC 30 IC
Jane Fonda 15 IC Each Side
Mosey back to Parking Lot for COT

COT

1 John 4:18
There is not fear in love. But perfect love drives out fear, because fear has to do with punishment. The one who fears is not made perfect in love.
If we have Jesus Christ as the lord and boss of our lives, we have no reason to fear!!!

Moleskin

I had to reassure Lutefisk that I was not trying to scare off the new guys with the sexual exercise references!

I forgot the gorilla noises this morning…..

I made sure the “kids” knew that we were listening to 80’s music which was made a long time before they were born! Someone pointed out that it made have been playing while they were being made, I doubt it though. May have been playing when their parents were being made….

News

Blanket and toy drive, Clothespin on Q at The Battery tomorrow, Pray for the sick and downtrodden!

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QIC:  Clothespin

Date: 11/23/2020

PAX: Fissure, Threeskin

AO: Anvil

Conditions

Stupid cold breeze

COP

Third Grade Exercise 15 in cadence
SSH 20 in cadence
Willy Mayse Hayse 12 in cadence
Little baby Arm circles forward (thumb up) 12 in cadence
Little baby Arm circles reverse (thumb down) 12 in cadence
Abe Vagodas 12 slow in cadence

The Thang

I don’t want to
11’s
merkins and lunges blockee in the middle
Aiken Legs 3 Rounds                     
Done in succession with no rest — 20 Squats, 20 Jump Overs, 20 Lunges (10 each leg), 20 SSH
Murder Gorilla Bunny Humpers (on the hill)
Murder Gorilla Bunny humpers with curled up wonder bra extensions back to the top! (Done as 3 Murder Bunnies 5 Gorilla Humpers with 2 curled up wonder bra extensions)
Mary (if time left):
• 1 minute plank
• 20 LBC
• 20 flutter Kicks
• 10 Hello Dollies
• 20 Heel touches

COT

There were two guys working for the city. One would dig a hole — he would dig, dig, dig.
The other would come behind him and fill the hole — fill, fill, fill. These two men worked furiously; one digging a hole, the other filling it up again.
A man was watching from the sidewalk and couldn’t believe how hard these men were working, but couldn’t understand what they were doing. Finally he had to ask them.
He said to the hole digger, “I appreciate how hard you work, but what are you doing? You dig a hole and your partner comes behind you and fills it up again!”
The hole digger replied, “Oh yeah, must look funny, but the guy who plants the trees is sick today.”

Look at the big picture. It is a week to be thankful. Be mindful of how you use your time. Spend time doing things that matter like spending time with family.

Moleskin

I was on the struggle bus this morning…. I think we all were…

News

Convergence Thursday, Pray for Honduras, Pray for El Chapo! 9Volt on Q at The Battery Tuesday

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QIC:  Clothespin

Date: 11/14/2020

PAX: RugDr, Sidewinder, schnitzel, Deep Dish, Mayhem, John Doe, Tinkerbell, 9Volt, Mrs Baker, Dundee, Nordic Track, Abercrombie, Coldplay, Bubbles, Slim Shady, WuzntMe

AO: The Battery

Conditions

Cool Clear perfect…..

COP

Mosey around Greenway to Parking Area
Third Grade Exercise 15 in cadence
SSH 20 in cadence
Willy Mayse Hayse 14 in cadence
SSH 15 in cadence
Little baby Arm circles forward (thumb up) 15 in cadence
SSH 20 in cadence
Little baby Arm circles reverse (thumb down) 15 in cadence
Cherry Pickers 15 in cadence
Moroccan Night Club
Seal claps 10 in cadence

The Thang

Murder Gorilla Bunny Humpers….
Block HILL

Mosey to the top of the hill from parking lot
Get a coupon and circle up!
25 Curls
25 Squats
25 Deadlifts
25 Bent Over Rows

Line up on sidewalk and bear crawl Block pull-through to the crest of the hill
Rifle Carry Coupon to the base of the hill

Murder Gorilla Bunny humpers with curled up wonder bra extensions back to the top! (Done as 3 Murder Bunnies 5 Gorilla Humpers with 2 curled up wonder bra extensions) (Curled up wonder bra extensions- start with block on the ground, lift block to waist and curl it to 90 degrees, stretch block straight out then back to your body, straight up with a triceps extension at the top and the back to the ground)

Leave Coupons at the top of the hill
mosey down to bleachers
11s with dips and decline merkins

5 poles
SSH IC Slow Side Shuffle
TO Pavilion for 1 minute plank Mary.
Back to flags for COT

COT

Seeing all the guys out fires me up!! It was awesome to see Rug Dr. and Sidewinder back out with us. Now is the time to stand up and be men. Ephesians talks about putting on the full armor of God. We need to do that and let things that don’t mean anything pass us by.

Moleskin

This is going to take forever… -Coldplay- As I was explaining the hill workout.
The Murder Gorilla Bunny Humper with Curled up Wonder Bra Extensions sucked!!!
There were a few things I had planned that we didn’t get to do I will use them some other time.

News

Thanksgiving convergence, Pray for ELChapo

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QIC:  Clothespin

Date: 10/26/2020

PAX: Fissure, Threeskin

AO: Anvil

Conditions

Darn Q rucked before the beatdown and brought in the fog!

COP

SSH 25 IC
Mosey the straight to corner
Forward Fold
Willy Mayse Hayse
Mosey around corner to other straight
Little baby Arm circles forward (thumb up) 15 in cadence
Little baby Arm circles reverse (thumb down) 15 in cadence
Cherry Pickers 15 in cadence
Military Press
Mosey back to starting point

The Thang

Had to loosen up Fissures hips…

Round 1: 1 lap (after exercise)
• Merkins-20 on your own
• Baby Crunches-30 on your own hard count
• Slow Air Squats-20 on your own
• SSH-25 in cadence

Round 2: 1 lap Bernie the corners (after exercise)
• Divebombers-15 on your own
• Freddie Mercury-15 IC
• Lunges-14 on your own
• SSH-25 in cadence

Round 3: 1 lap Mall Walker (after exercise)
• Aquaman-15 on your own
• Big boy situps-20 on your own
•Gorilla Humpers 25 IC
• SSH-25 in cadence

Rounds 4: 1 lap Skip on the straights low slow shuffle the corners (after exercise)
• Magic Mayhems 20 OYO
• Pickle Pointers 20 IC
• SSH-25 in cadence

Mary:
•Jane Fondas 15 each side IC

COT

“A leader has the confidence to stand alone, the courage to make tough decisions, and the compassion to listen to the needs of others. He does not set out to be a leader, but becomes one by the equality of his actions and the integrity of his intent.”–Douglas MacArthur
Be the leader that steps up for your family and coworkers. Be the man to jump in the trenches with your men. Treat people as you would want to be treated!
[The “COT” aka the “CIRCLE OF TRUST” is the terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

Moleskin

I am the Mall Walking 6 — Fissure
This is the “Sexual round” — Clothespin
Is that what you call it at home? — Threeskin
Usually but it doesn’t last this long. — Clothespin

News

Battery 2 year Celebration 11-14, Beer Run 11-14, pray for our brothers that are sick and afflicted!

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QIC:  Clothespin

Date: 09/25/2020

PAX: Hasboro, Blue, Clever, Dundee, Snatch, Sherlock, Milkman, Ponce, Geek Squad, Nordic Track

AO: Shot House

Conditions

Bit damp with the occasional Bus Flurry

COP

Mosey around Parking lot to school awning.
Third Grade Exercise 15 in cadence
SSH 20 in cadence
Willy Mayse Hayse 14 in cadence
Little baby Arm circles forward (thumb up) 15 in cadence
Little baby Arm circles reverse (thumb down) 15 in cadence
Cherry Pickers 15 in cadence
Moroccan Night Club
Seal claps 10 in cadence

The Thang

I tried to keep us as dry as possible and not get ran over by a bus!
Good time under the awning!

Round 1:
• Merkins-20 on your own
• Burpees-10 on your own
• Baby Crunches-20 on your own
• Air Squats-20 on your own
• SSH-25 in cadence (normal Pace)
• Mosey lap around the parking lot

Round 2:
• Divebombers-15 on your own
• Burpees-8 on your own
• Freddie Mercury-16 on your own
• Lunges-14 on your own
• SSH-25 in cadence (faster Pace)
• Mosey lap around the parking lot

Round 3:
• Aquaman-15 on your own
• Burpees-6 on your own
• Big boy situps-15 on your own
• Diamond Merkins 15 on your own
• SSH-25 in cadence (normal Pace)
• Skip to my loo lap around the parking lot

Round 4:
• Wide Merkins-15 on your own
• Burpees-4 on your own
• Captain Thor 15 on your own
• Imperial Walkers 15 on your own
• SSH-25 in cadence (faster Pace)
• Mall walker Lap around the parking lot

Round 5:
• Decline Merkins-12 on your own
• Burpees-4 on your own
• Pickle Pointers-12 on your own
• High knees-20 on your own
• SSH-25 in cadence
• Bernie Lap around Parking Lot

Round 6:
• Squats -20 on your own
• Gorilla Humpers – 20 IC
• Dips 20 on your own
• SSH-25 in cadence

Mary (if time left):
• 1 minute plank
• 20 little baby crunches IC
• 20 flutter Kicks
• 10 Hello Dollies
• 20 Dead Cock Roaches
• 20 Leg Lifts
• 20 Heel touches

COT

There are alot of bad things going on in the world and our country now. We need to be leader in our families and examples in our communities more than ever. If we pour ourselves into Christ and put on the full armor of God we will make a difference and become that example that our families need to learn from.

Ephesian 6: 10-23
10 Finally, be strong in the Lord and in the strength of His might. 11 Put on the full armor of God, so that you will be able to stand firm against the schemes of the devil. 12 For our struggle is not against [e]flesh and blood, but against the rulers, against the powers, against the world forces of this darkness, against the spiritual forces of wickedness in the heavenly places. 13 Therefore, take up the full armor of God, so that you will be able to resist in the evil day, and having done everything, to stand firm. 14 Stand firm therefore, having girded your loins with truth, and having put on the breastplate of righteousness, 15 and having shod your feet with the preparation of the gospel of peace; 16 [f]in addition to all, taking up the shield of faith with which you will be able to extinguish all the flaming arrows of the evil one. 17 And take the helmet of salvation, and the sword of the Spirit, which is the word of God.

18 [g]With all prayer and petition [h]pray at all times in the Spirit, and with this in view, [i]be on the alert with all perseverance and petition for all the saints, 19 and pray on my behalf, that utterance may be given to me in the opening of my mouth, to make known with boldness the mystery of the gospel, 20 for which I am an ambassador in [j]chains; that [k]in proclaiming it I may speak boldly, as I ought to speak.

21 But that you also may know about my circumstances, [l]how I am doing, Tychicus, the beloved brother and faithful minister in the Lord, will make everything known to you. 22 [m]I have sent him to you for this very purpose, so that you may know [n]about us, and that he may comfort your hearts.

23 Peace be to the brethren, and love with faith, from God the Father and the Lord Jesus Christ. 24 Grace be with all those who love our Lord Jesus Christ [o]with incorruptible love.

[The “COT” aka the “CIRCLE OF TRUST” is the terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

Moleskin

There was alot of working those hips during those Mall walkers…
I hope the cameras caught all of the Pickle Pointers, Hello dollies and Jane Fondas!!

I had a great time at Shot House this morning. I look forward to posting there again!

News

Multiple prayer requests, Beer Run, Make sure the Q schedule gets filled for October!

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QIC: Clothespin

Date: 09-23-2020

PAX: Bandwagon, Slim Shady, Mayhem, Bernie, Oui Oui, Abercrombie, Cataract

AO: Hacksaw

Conditions

Nice Weather for a mosey! The fall feeling is upon us!

COP

Mosey to the big flag at Veterans Park and circle up.
SSH – 20 IC
Forward Fold – 20 IC
WMH – 12 IC
Baby Arm Circles forward – 12 IC
Baby Arm Circles reverse – 12 IC
Seal Claps – 10 IC
Overhead Claps – 10 IC

The Thang

With all the cracking bones and creaking men I thought they needed a break.
Iron PAX Recovery
Mosey with pain stations: Mosey 2 minutes stop and do an exercise
Merkins 20
LBC 20 IC
Squats 20
Divebombers 15
Freddie Mercuries 20 each leg
Lunges 10 each leg
Gorilla Humpers 30 IC
Stop at pavilion do 20 incline Merkins and 20 Toe Merkins
continue on back to Dominoes for Mary
Mary:
BBS- 20
Leg Lifts – 20
Pickle Pointers – 20
Jane Fonda’s 20 each side
Forward fold in to a plank last 30 seconds

COT

Don’t be like me. Marriage is give and take I couldn’t let something go with my M last night and it should have been nothing. Don’t let the little things cloud your judgement on the bigger picture.
[The “COT” aka the “CIRCLE OF TRUST” is the terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

Moleskin

I am sure that the two men that passed us on the Greenway this morning think we are a gay cult….

News

Coldpaly at The Battery tomorrow, Keep Escobar in your prayers for his knee to recover, remember our nation!
We moseyed a little over 2 miles in the workout!

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