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Wide World of Sports (Hill City – 08/08)

QIC: Moneyball

Date: 08/08/2019

PAX: She Shed, Picasso, Sidekick, Loan Shark, Hobo, Mayhem (Respect), Prius, Sunburn (Respect), Freetime, Blindside, Cowbell, Prosciutto, The Count (Respect), Whittler, FNG-Mardis Gras, Bernie, Candu, Bedpan, Curfew, Red Tees, Milkman, Dirk, Gaylord, Back Pew, Fissure, Threeskin, Laces Out (Respect), Ringwald, Peanuts, Focker, Flemish, Skitch, Iron Butt (Respect), Countdown, Venus, Lewinsky, Wuzntme

AO: Hill City

Conditions

A WONDERFUL 72 degreess with a slight breeze by the river.

COP

5:30am. 

Quick disclaimer. 

Count into 2 groups. Parallel Indian run to under Bridge with Basketballs and medicine balls. One ball runner at a time. Pass it back through the line.  

SSH x 30 IC

Forward Fold – silent count. Down, Up. 

Willie Mays Hays x 10 IC starting to your right. Exercise. 

Smurf Jacks x 10 IC

Little baby arm circles x 10 IC

Should taps x 20 per arm on your own, recover. 

Reverse little baby arm circles x 10 IC

Toe Merkins x 10 IC

Michael Phelps x 10 IC

LINE UP IN 2 LINES FACING THE WALL

Basketball Tip drill on wall for 5 minutes – 5 Merkins penalty if team drops the ball. Run around bridge pillars after each tip. 

5:45am Mosey to grass

The Thang

Count off into 5 groups

Five stations with targets and station captains. 

1. Golf – plank while waiting on shooter, Merkins x 5 per attempt (Max 20) hold plank till everyone in the circle finishes. Rotate clockwise. 

2. Frisbee – Al Gore while waiting on shooter, Monkey Humpers x 5 per attempt, 

(Max 20) hold Al Gore till everyone finishes in the circle. Rotate clockwise

3. Football – shoulder presses while waiting on shooter, Squats x 5 per attempt 

(Max 20), shoulder press till everyone finishes in circle. Rotate clockwise

4. Soccer – high knees while waiting on shooter, Imperial Walkers x 5 per attempt 

(Max 20), high knees till everyone finishes in the circle. Rotate clockwise

5. Basketball – Moroccan Night club while waiting on shooter, Cherry Pickers x 5 per attempt (Max 20), Moroccan Night club till everyone finishes in circle. Rotate clockwise.  

Each group starts at a station. 

2 guys in each group start, one shoots the other gathers the miss, with a max of 4 attempts. Each attempt is worth 5x the exercise at each station. Everyone MUST pick a sport to participate in as the shooter or the runner and no one should go twice in a row.

Burpees x 5 on your own

6:00am Mosey to Theatre Center Grass on the River

Burpees x 5 on your own

One long single file line. LAY DOWN on your backs side by side alternating head and feet.

  • Pass all 4 Balls (Basketballs and medicine balls) ball back and forth down the line while everyone does BBS. All Balls start on one end and then are passed through. Then reverse. 

LINE UP on sidewalk in two lines facing each other. Jump Squats passing/shooting the Ball each time. 5 Merkin penalty if dropped.

TIME!

COT

Like many of you Sports was a big part of growing up. It in many ways was my identity. As a kid I would dribble a basketball everywhere I went pretending I was playing in a game, setting up for the winning shot. Hence the Indian run and tip drills. I was fortunate to play in HS and college, as well as compete at the state level in Tennis and Martial Arts. This isn’t a bragging session bc we all have our glory days, but more of a testimony to share with you. I spent more than half of my life trying to impress people who really didn’t care, trying to create a persona that people would like, trying my darnedest to escape the projects and trailer parks and replace it with materialism. It wasn’t until a failed relationship that I was able to find my true identity in Christ. 

Like Basketball, Life is a team sport. When did we forget that? I think that’s why we love F3 so much. It fills a void in us for competition and fellowship. BUT there’s a bigger God shaped hole we also need to fill. Fortunately God knows best, we weren’t designed to do this alone. In Genesis God said, it’s not good for man to be alone. Now in the verse he’s referring to Adam and Eve, but the same is true for men in our lives. 

“Then the Lord God said, “It is not good that the man should be alone; I will make him a helper fit for him.””

Genesis 2:18 ESV

https://www.bible.com/59/gen.2.18.esv

Did you notice? We cut the group in half and then we split into 5 groups and then we paired up and worked together. This is a great example of Jesus’ walk here on earth. Jesus spoke to the masses while He was on a seek and save rescue mission. He had His 12 disciples, but within the twelve He had His inner circle that He walked closer with. 

Find a man or two that you can surround yourself with, to hold you accountable, that will walk the extra mile with you and vice versa.

Verse of the day!

“And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.”

Ecclesiastes 4:12 ESV 

https://www.bible.com/59/ecc.4.12.esv

Moleskin

During the big boy sit ups it became clear that one group had it easier than the other. Doing them down hill verses up hill…… Q had the last laugh, after two rounds of passing the balls through the line, we stood up and switched places!

It also became obvious to the Q that all men are giving the same coordination skills when it comes to handling basketballs during the tip drills and not every man knows how to throw a football…..

It was reported that the living legend @TheCount during the tip drills TOTALLY missed the concrete pillar during his tip attempt……causing a 5 merkin penalty for the team..

It was also rumored that someone hit the camera man in the face with a basketball?? Rumors OR truth???

News

Daddy Day at Landfill 8/10/19 – Threeskin leading the way

IRON PAX CHALLENGE – Register now.

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    Momentum & Camaraderie

    QIC: VSquared

    Date: 08/06/2019

    PAX: Sidekick, The Count, Dirk, Milk Man, Sunburn, Ducktales, Candu, Free Time, Peanuts, Cliffhanger

    AO: Boneyard

    Conditions

    Its summer in TN, what do you think #humidity

    COP

    1. sunrise yoga stretches
    2. imperial walkers
    3. side straddle hop
    4. ‘mercans
    5. mosey around track:
      1. regular mosey
      2. butt kickers
      3. high knees
      4. regular mosey

    The Thang

    keep it moving and keep your partner moving, too.

    Momentum & Camaraderie
    rotate through 4 stations doing #1 on each exercise sheet as much as possible (reps or distance) on the first round, #2 on the second, #3 on the third. Stay at your place until the team after you relieves you of your tasks. leader will need to start rotation each time. we only made it through 2 rounds.

    Station 1: 

    1. squat jumps, as many rounds up the steps as possible (walk or hop back down).
    2. lunges along steps back and forth.
    3. squats.

    Station 2:

    1. pull ups to max then assist one another to second max, third max, etc. (the fewer you do the more times you do them).
    2. dips to max twice then drop feet to assist to max on third time and following.
    3. push ups to max on wobbly stand as many times as possible.

    Station 3:

    1. berni sanders to first pole with flag as many times as possible.
    2. bear crawl to first pole with flag as many times as possible.
    3. crab walk to first pole with flag as many times as possible.

    Station 4:

    1. eight count body builders.
    2. eight count body builders.
    3. eight count body builders.

    Circle of Mary, where all twelve PAX got a chance to pick and count out their favorite core exercises.

    COT

    We gotta be about balance in our lives. There are moments when we have to reach out, don’t miss these or you might end up on your back somewhere. There are also moments when instead of pushing hard you have to take a breath and maintain a steady momentum. Missing those moments can result in burnout and all sorts of bad coping mechanisms  – unless you reach out AND have guys there who will listen and reach back. Listening actively is a two way street; do it seek it from others calling them towards it with your own examples and gracious prompts. You need it, and they need it. OYO doesn’t actually exist, because you are always influenced by someone around you. Ask yourself who that or those people are, are they good influences, then draw nearer; are they bad, cut ties. We only have 90 years or less, make a decision today that part of that 90 will be an example your proud to leave; make it an example of camaraderie and momentum. 

    Moleskin

    I seem to remember getting my butt kicked by a certain 60 year old who I’m trying to hard to emulate and who is feeding off of the younger guys around him. Hell of an example for the words above.

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      Getting Back In The Saddle

      QIC: The Count

      Date: 08/05/2019

      PAX:  DuckTales, FreeTime, GeekSquad, Red Tees, Truck Yea, UTurn, FNG-Swiss Roll,  FNG-Couch Potato

      AO: Huey

      Conditions

      70 Degrees and calm conditions

      COP

      Met in P/L where we plant the flag.  We welcomed the two FNG’s and gave the disclaimer.  Mosey’d to the back P/L by ball fields and conducted warm up: SSH, Ab e Vigoda, Willy Mays Hayes, SSH.  

      The Thang

      Modified Red Barchetta 
      5 Stations (1-exercise weighted, 1 exercise cardio) – Stations are spaced 20 yards apart in P/L.  

      Station 1: Overhead Press (30 lbs) – Burpees (10)

      Station 2: Tricep Ext (25 lbs) – Plank Jacks

      Station 3: Bent Over Row (45 lbs) – Mountain Climbers

      Station 4: Curls (30 lbs) – Imperial Walkers

      Station 5: Squats (25 lbs) – SSH

      PAX 1 performs 20 Reps with coupon while PAX 2 performs AMRAP of Cardio Exercise.  Flip Flop so both PAX perform Reps with Coupons. (Modify as necessary, i.e. 15 or 10 reps and keep flip flopping.  

      Control of movement belongs with Station 1.  (BURPEES).  Once both PAX have performed 10 Burpees they sound off and all PAX rotate in declining order.  5 to 4, 4 to 3, 3 to 2, 2 to 1, 1 to 5.  

      After each rotation all PAX circle up and preform Mary’s between rounds, (Round 1 -LBC’s x 20 IC),  (Round 2 – Flutter Kicks x 20 IC)  (Round 3 – Big Boy Situps – 10 reps).

      ENDEX

      COT

      CIRCLE OF TRUST:  Count-o-rama and Name-o-rama performed as well as announcement made about this weekend at LandFill to bring 2.0’s.  Prayer requests made for shooting victims families in El Paso, TX and Dayton, OH.  I did give Praise to being back in the gloom after a week off in Colorado for pleasure and work! 🙂 
      BALL OF MAN:  We concluded in a moment of prayer.

      Moleskin

      I liked to hear the MumbleChatter with the PAX.  Especially hearing the established PAX encouraging and asking personal questions to the FNG’s, (Great Job – RedTees and FreeTime).

      News

      Daddy’s and 2.0 this Saturday, August 10th at LandFill

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        Dad’s Day – August 2019

        QIC: threeskin

        Date: 08/10/2019

        PAX: Sidekick, Deer Jack, Magnum, Fissure, Milkman, Geek Squad, Topless, Truck Yeah, Hobo, Skitch, Sunshine, Iron Butt, Venus, Prosciutto, Free Candy, Dirty Laundry, Free Time, Loan Shark, V Squared, Radio Head, Back Pew, Red Tees, Duck Tails, FNG-Goose Whack, Chief, WuzntMe, Whittler

        AO: Landfill

        Conditions

        It was raining kiddos…

        COP

        Biggest warm-up at the land fill thus far.  It was one for the “ages.”
        It featured SSHs and Slip and Slides

        The Thang

        Lets maximize the slip and slide.
        Marshmallow Castle Race

        Time for a water balloon toss.

        And of course the donut toss comes next

        More Slip and Slide

        COT

        Iron Butt brought it home by sharing the love. 

        Moleskin

        How in the world are we going to top this next time!

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          Gone Fishing

          QIC: threeskin

          Date: 08/02/2019

          PAX: Sidekick, Focker, Mayhem, Lutefisk, Freetime, Iron Butt, Wuzntme, BMX, Bernie, Spielberg, PETA, Can Man, Debit, Mr. Belding, DNF, Chief, Peanuts, Jazzy Jag, Clothespin, Fastlane

          AO: Hacksaw

          Conditions

          Nice, not humid yet.

          Disclaimer: disclaimed, still some newer guys around

          COP

          Mosey Frogger Style to library.

          SSHs IC
          Forward Fold
          SSHs IC
          Arm Circles
          Reverse Arm Circles
          SSHs IC
          Cherry Pickers
          Morrocan Night Club
          SSHs IC
          Imperial Walkers

          The Thang

          Short mosey to the play group
          Untitled Generic Workout For ALL
          Count off, it was difficult
          6 teams: Low Row, Plank, Imperial Walker in rotation because I forgot the benches that we were supposed to use for dips.

          Mosey to “The Flag,” not “the Flag”
          Debate clock: running out of time
          12 – Merkins at 12 oclock
          9 – Merkins at 9
          6 – Merkins at 6
          3 – Merkins at 3
          Run to 12 and go back to pick up the six. 3 rounds with Merkins, one round with Freddie Mercuries, one round on milatary time with SSHs

          Mosey to “the Flag,” not “The Flag”

          Pickle Pointers to time (approx 45 seconds)

          COT

          I got to fish yesterday for the first time in 25+ years. I generally don’t have the patients but it was quite pleasant and actually rewarding when you catch a fish. Reminded me to remind everyone that we need to recharge our batteries so we can power other around us. Attempted to bring the fishing story to Christ asking Simon Peter and Andrew to drop nets and follow him. I bet he knew that fishermen would be able to bring more sounds to the Kingdom. They know what tools are required to attract fish so become a fisher of men. We have that opportunity to be fishermen and bring other men that need something like F3. F3 recharges me to make me a better man and example in my community. Iron Butt closed us out.

          Moleskin

          Lots of good M-C today. Good think because this Q was off his game today.

          Started off right as Sidekick thought there were three 2.0s present. BMX, Spielburg, and Lutefisk. Oh Sidekick….

          Fun in the parking lot taking up spaces with SSHs – Continued by request with Imperial Walkers.

          Renamed Al Gores to Bernie Sanders, then to Cliffhanger, then to Elizabeth Warren

          Talked about Sidekicks affection for OSC, then Buttigieg-ed, across the road.

          No one could count properly today, mostly the Qs fault, but we soon found out that GA-Tech grads can count either. Keeping military time is also no our specialty. Kudos to Peanuts for pointing that out. Kudos taken away for not taking advantage of the situation. ha!

          There were complaints that we didn’t do enough legs to so we closed with Pickle Pointers

          News

          2.0 next Saturday

          Mustang tomorrow

          Wednesdays on 8/22


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          Acceleration/Competence doesn’t come Standard

          QIC: Prosciutto

          Date: 08/01/2019

          PAX: Flemish, Threeskin, Sidekick, Blindside, Dirk, Deer Jack, Peanuts, Uncle Fester, Iron Butt (Respect), Milkman, Laces Out (Respect), Back Pew, Loan Shark, Raptor (2.0), Hobo, Red Tees, Early Bird, Skitch, Goose, Fissure, Ringwald, Sunshine, Moneyball, Sunburn (Respect), Countdown

          AO: Hill City

          Conditions

          Felt like 70, but who knows. Dew was present, therefore, ground exercises were necessary

          COP

          Guys kept coming this morning, so we kept emptying the cars with blocks. Needed 1 block per man and two more shovel flags for stopping points. Then we needed to get those blocks and flags to their end point. That felt like a warm-up in and of itself.

          We moseyed to beneath the Market St bridge. Had to make quick work of this since we needed as much time as necessary for the main thang.

          SSH IC
          Mtn Climbers IC
          Windmills IC
          Something else? I didn’t write this part down
          SSH IC

          The Thang

          This was a modified version of what we completed for the Chattanooga GRT this past May in the welcome party beat down. I found it to be extremely challenging and couldn’t wait to share it with F3 Chattanooga brethren. It’s derived from the GoRuck Jerome Gonzalez WOD, named after a Ruck Participant whom tragically died during the Joe Warner Bragg Heavy on February 17, 2018.

          The Setup:
          1) Plant 3 flags in succession ascending the hill – roughly 10-15 yards apart
          2) Each pax pairs up with another pax of equal or lesser value
          3) Each pax ensures he has his own block

          1 Minute AMRAP (As Many Reps as Possible):
          Pax 1 (P1) – Merkins; Pax 2 (P2) Holds Plank & counts reps aloud… Switch
          P1 – Big Boy Sit ups; P2 Holds plank and P1’s feet in place… Switch

          Next…

          P1 Partner Carries P2 to top of hill; P1 runs back down hill while P2 Performs 10 Flutter Kicks IC, 10 FM’s, 10 LBC (All OYO and repeating until P1 arrives back up hill)

          P1 – Farmer Carry both of his group’s coupons to first flag on the hill and performs 10 burpees OYO; repeat this at each of the remaining 2 flags until P1 reaches P2.

          At the top, P1 Partner Carries P2 back down to bottom; P1 goes back up and gets both partner’s coupons and returns while P2 – Plank or Hold Al Gore and wait for P1

          Switch

           

          At 10 minutes remaining, YHC called for all Pax to return to bottom of hill.

          Circle up for 1 min overhead coupon hold.

          Then 5 coupon presses going around circle for all 25 pax. Very Niiiiice!

           

          Run back to startex

          Countorama, Nameorama, COT, Endex

          COT

           

          I think alot about acceleration in F3 Chatt. Well, I think alot about F3 Chatt in general… It’s a daily commitment to acceleration. I want to be better at it and want to make it better each day.

          So, today I talked about competence relative to acceleration. In the 1st F sense of F3 (Fitness), Acceleration implies you simply commit to doing something more/better each day than yesterday; for F3 that’s Fitness. That you TRY to do your task, do your duty, do your responsibility – something- better each day every day. While we may not all be on the same level, we are all capable and accountable to a set standard. So, by that principal, the F3 standard is acceleration and Competence of acceleration is “adherence to that standard”.

          What does this competence look like? What does adherence to the standard of F3 look like?

          Look at our “credo” in F3?
          “Leave no man behind, leave no man where you found him” – Our intentional acceleration and our competence.

          What’s the F3 Mission? Plant, Grow, Serve small workout groups for the invigoration of male community leadership.

          Most notably, “Plant, Grow, Serve” demonstrates our mission to accelerate.
          * Plant new workout groups – Establish new groups; Acceleration
          * Grow those workout groups, Foster/Support groups; Acceleration
          * Serve small workout groups – Support/Have more men take leadership roles, growing and serving; that is to say, we are accelerating and giving back to the men who fuel fire of F3.

          We’ve set the standard, we have accelerated to that standard and we continue to adhere to said standard. (How many times can I say standard?)

          Anything other than acceleration and improvement is simply, deceleration and complacency. With the lack of acceleration, you’ll assuredly be passed by the man in acceleration in no time and soon your world will falter or worse, fail (e.g. marriage, relationships, faith, fitness). Align yourself with proper accelerating High Impact Men; set your standards appropriately. No matter your pace, no matter your goal, Actively accelerate every day and your standard will become your competence.

          Moleskin

          Renaissance Park feels like a six mile jog when running with a coupon. Who runs with coupons? Stupid idea.

          Thanks to the epic Subway mudslide/collapse of 2019 on Signal Mountain Boulevard, we had some really heavy cinder blocks with mortar.

          Q’ing 25 adults can be tough. Q’ing 25 adults and your 6 yo son who does his own thing is a whole different ball of wax. More sharpening still required. Where are the instructions that come with this thing? Thankful for this group of guys to help steer (and “babysit” – as Fissure calls it)

          Zero merlot splashes this time around – although I was certain we’d get at least one. F3 guys are some fit dudes with iron stomachs.

          News

          F3 Dad’s Day – 08-10-2019

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            Boneyard Tour – Dis & Dat

            QIC: Sunburn

            Date: 07/30/2019

            PAX: WuzntMe, Dirk, Whoopi, Cliff Hanger, FNG-Chester, Jazzy Jag, Lutefisk, VSquared,Iron Butt (Respect x2)

            AO: Boneyard

            Conditions

            It’s July 30th in Chattanooga. What do you want me to say, it’s snowing? Hot, Humid and I’m sweating. 

            COP

            SSH, Forward Fold, Willie Mays Hayes. Imperial Walkers

            Mosey to the front lot.  Merkins, Mountain Climbers, Carolina Dry Docs. LBC’s 

            Mosey around the corner for Wall Sits. Joe Fraser, Mosey around the corner for Wall Sits, Mohamed Ali’s, Mosey to next building for Wall Sits, Overhead Press, Smurfjacks

            The Thang

            On our way to the picnic tables:

            Step Up’s – 10 Each Leg, Incline Merkins – 12, Step Up’s – 8 each leg, Incline Werkins – 8, Step Up’s – 6 each leg, 12 Incline Diamond Merkins

            Mosey to the outside wall:

            10 Wall Jumps, 12 Inline Merkins, 8 Wall Jumps, 12 Incline Werkins, 6 Wall Jumps, 12 Incline Diamond Merkins.

            Light Pole Sprint Suicides

            Sprint to the 2nd light pole, bear crawl back, sprint to the second light pole, burpee broad jump back, sprint to the end of parking lot and Bernie Sanders back.

            Mosey to the stadium steps. Ok it’s not a stadium but I’m not sure what to call these concrete seats that overlook a ball field. Bleachers just don’t seem right.

            10 Toe Taps, 12 Incline Merkins,, 8 Toe Taps, 12 Incline Werkins, 6 Toe Taps, 12 Incline Diamond Merkins

            Mosey Back to parking lot speedway.

            Straight Up Suicides 1, 2, 3 light poles.

            Mosey the long way around the track to the workout yard.

            Rotating Circuit:

            2 Sets of 10 Pull ups, bar dips, toe taps, spring squats, chest press

            Mosey back to parking lot

            Easy jog to end of lot and jail break back

            Hard Sprint to end of parking lot and lunge back.

            Time’s Up, this concludes our tour.

            Worked into today’s tour we had about 5 Burpee Buses pass through which translates to 25 additional burpees.

            COT

            5 D’s evil uses to destroy you and/or defeat your team.

            1. Discourage

            2. Distract

            3. Distort (the truth with lies)

            4. Doubt

            5. Divide

            The answer is to

            1. Encourage yourself and others

            2. Focus on what matters

            3. Speak Truth to the lies.

            4. Trust

            5. Unite

            If your struggling with any of these, reach out to your F3 Brothers. That’s a big part of why we exist. 

            1 Thessalonians 5:11 Therefore encourage one another and build each other up, just as in fact you are doing.

             Moleskin

            It seemed pretty quit today. We missed the chatter of Candu and his occasional outburst of pain inflicted words.  We did discover that Lutefisk has hops and can leap tall wall’s. If this were a multi level marking business I would be rich. My downline Lutefisk brought another FNG – Welcome Chester. 

            News

            Starting Friday August 16 we will be adding Friday’s to the Boneyard. More opportunity for Q’s and VQ’s are encouraged. 

            2.0 workout coming in a couple weeks to the Landfill in a couple of weeks. 

            Lets be praying for each other. Many of us are super busy with a lot on our plates and new things being added to our schedules.  Pray that we are patient with our loved one’s and that we can shine the Light of Christ in every aspect of our lives and do it well. 

            Recent Backblasts

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              Whittler + Threeskin – Prosciutto @ Hill City

              QIC: Co-Q (Whittler and Threeskin)

              Date: 07/30/2019

              PAX: Flemish, Sunshine, Sidekick, Freetime, Deer Jack, Hobo, Skitch, Back Pew, Chief, FNG-Field Day, Peanuts, She Shed, Money Ball, Goose, Care Bear, Blindside, Whittler, Threeskin

              AO: Hill City

              Conditions

              Paul said it would be like this. Smelled like Burpees by the River.

              COP

              Ask Whittler

              Mosey
              Burpees x 5 OYO
              Mosey
              Burpees x 5 OYO
              Mosey
              Burpees x 5 OYO
              Mosey
              Burpees x 5 OYO

              SSH x 20

              Finkle swing x 20 per leg

              Forward fold x 5

              SSH x 15

              The Thang

              Ask Threeskin
              Drawing Rocks
              MANcala a la F3 

              • A rock can only progress one space by a single PAX in a single turn.  
              • In a single turn there may be no more PAX than there are rocks on the board. 

              Play in One Direction – team one barely won the first round with a -4 handicap.
              Play in the other direction – Team one won again…  not sure how.

              Mosey Back:

              Mary:

              Flutter Kicks 
              Slutter Kicks
              Pretzel Crunches
              Pickle Pointers

              Plank til time

              COT

              18 PAX! No respect! What?!?!?!

              Mancala means “to move” and has been played for centuries.  It’s proof that the need for fellowship will never cease.   This is also the origin of F3 and the glue for what keeps up going and growing.  This is bigger than anyone of us, because it’s inherently based on the need for there to be two of us.  

              Moleskin

              It was declared that this beatdown contained too much running.  The Q agreed.

              Let the record show that unnamed PAX recollected that Prosciutto recently discussed Qs that don’t show up for their own Q.  

              Back Pew broke out into a cold sweat when I wished him good luck on his VQ today. 

              Upon announcing 2.0 day and that daughters were welcome, it was mentioned that Iron Butt usually brings his. 

              News

              2.0 Day – 8/10/19

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              Own the Day

              QIC: Whittler

              Date: 07/29/2019

              PAX: Freetime, Hasbro, U-turn

              AO: The Huey

              Conditions

              Surprisingly cool

              COP

              Little warm up 4×4 mosey with incremental 4x4s around the track

              SSH x 20

              Imperial Walker x 20

              Arm circles x 10 each direction

              Seal Claps x 15

              Windmills x 15

              Third Grade Exercises x 15

              SSH x 15

              The Thang

              YHC modified to accommodate the low PAX numbers in order to leave no man behind.
              Super 21s in cadence
              Squats on one end beginning with 1

              LBCs on the other beginning with 20

              Run about 30 yards in between

              To the Pavilion

              Bench dips x 10

              Incline merkin x 10

              Bench Thrusters x 10

              Decline merkin x 10

              MoM Dealers choice (4 min)

              Pretzel both sides

              Dogward dog

              V ups

              COT

              YHC has been reading “Own the Day” recently and has been inspired.  The basic premise of each chapter is taking one part of your day and optimizing it.  If you put these things together, you can “own the day” instead of it owning you.  The chapter last night was regarding work and finding fulfillment in your work.  Workers who are happy and fulfilled in what they are doing tend to do better work.  Those that feel hindered tend to be less efficient and hate their job.  Up to 80% of people hate going to work everyday.  Why spend life doing something that makes you miserable?  Find your passion, follow your dream, and achieve levels you’ve never achieved before.

              Moleskin

              Fairly low on the MC this morning but it was great spending time with guys I don’t see too often.

              Prayed for those who weren’t able to be with us for reason of work, injury, illness, etc.  

              News

              8.10.19 Dadurday at the Landfill

              8.24.19 Cam Run

              9.27.19 Unteal There is a Cure Golf Tournament – get your team together and register!

              10.12.19 Equatorial Guinea Independence Day

              12.25.19  Christmas Day

              Recent Backblasts

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                Fun with Hurpees

                QIC: Jazzy Jag

                Date: 07/29/2019

                PAX: Early Bird, Fast Lane, Threeskin, Mayhem, Best in Show, Sidekick, Peanuts, Focker

                AO: Beast Ridge

                Conditions

                Dark. 69 degrees, everywhere except in the mist, which held a chill…

                COP

                Mosey 1 lap of soccer field, Muhammad Alis IC during mosey

                Circle up at the bottom of the hill (spoiler alert)
                SSHs x 20
                merkins x 5
                squats x 10
                forward fold x 10

                SSHs x 20 with speed boost
                Willie mays hays x 10
                Slow merkins x 5
                Windmill x 10
                SSHs x 20 with double speed boost

                Mosey 1 lap of soccer field – with LBACs OYO during mosey


                The Thang

                Hurpees with Partners
                PAX partner up and contain their excitement very well as they hear about the opportunity to do burpees with hurdles (get it?). Each HIM performs a standard burpee, with the jump portion involving a jump over your partner as they are down performing the ground-based portion of their burpee. Then roles reverse. Hurpees performed in single count x 24 OYO

                Sprint to the top of the hill and hold Al Gore/plank til 6 arrived, then Mosey across the field to stairs.

                Oh no, my leg fell off
                Q keeps commitment to “no regular burpees” by introducing Prosthetic Burpees. One legged burpees are just as fun as they sound and can be very handy if you lose a leg during a workout. Maybe we should do one-armed burpees next Jazzy Q? 4 on each step, 20 total, single count

                Intermission
                Circuitous mosey back across field to bottom of hill
                10 each SSH, Imperial Walker (each), Lunge (each)

                Please Sir can I have another
                Repeat Hurpees with different partner x 24
                Sprint to top of hill, Al Gore/plank
                Mosey across field
                Repeat Prosthetic Burpees up the stairs x 16

                Intermission 2
                Circuitous mosey back across field to bottom of hill
                10 each windmills (each), fire hydrants (each, ask Best in Show about this one), LBACs (each direction)

                PAX weep in disappointment that there isn’t enough time for another round of fun, so we take it up the hill one more time and mosey back to parking lot.

                Mary
                American Hammer ICx10
                Flutter kicks ICx10
                LBCs ICx10
                Box Cutters ICx5 sloooow count
                Pickle Pointers ICx10

                End

                COT

                I started at F3 Alpha near Atlanta and found a great group of men, good fellowship and great physical challenges. When I came to Chattanooga I was skeptical that the level of challenge would be the same. Let’s just say that fear was unfounded. It helped that my first 3 workouts were Qed by The Count (respect x 2). It is a reassuring and satisfying thing to have something or someone in your life that is consistent enough that you always know what you’re going to get. My challenge to these men was to be that consistent element in their circles – F3, marriage, children, friends, coworkers. Be consistent and constant and let people have confidence that you will always be available as a support and encouragement.

                Moleskin

                “Read that back to me”
                Sidekick, Best in Show and Threeskin were the kids in the back of the class who had trouble listening to the Q.

                Many comments were made about VQs and how everyone enjoys them (I think?)

                News

                Dadurday 8/10 at the Landfill.