QIC: Blue

Date: 12-17-20

PAX: Mr. Clean, Gretel, U-turn, Ducktales, Friar Tuck, Hasbro

Conditions

33° and a brisk wind

CoP

• Stretches for each body part
• Ssh
• Shoulder Blasters

The Thang

Sheldon Cooper

A series of 4 exercises 10 reps each followed by a mosey lap, then reps decrease to 9, 8, 7……..and so on. Exercises were as follows……

• CPR
• Sumo Squat
• Captain Thor
• Contra Burpee

Contra Burpee (modified)……..1st Round, regular burpee. 2nd Round, burpee w/ 2 Merkins. 3rd Round, burpee w/ 3 Merkins. Basically, a burpee with increasing number of Merkins each round.

CoT

Vulnerability……..there’s something to being vulnerable. Society and culture want us to believe we have to be perfect and have it all together all the time, but no one does and no one wants to say they don’t. We have a prime “safe space” with our brothers in F3. F3 has allowed me the opportunity to be vulnerable and get the support I didn’t know I needed. Keep that in mind next time you’re dealing with or going through something on your own. Reach out to a brother in F3.

QIC: Blue

Date: 01/13/21

PAX: Nordic Track, U-turn, Bobbit, Roomba

AO: Detention

Conditions

A brisk 26-27°, with plenty of frost on the grass. Luckily we stayed to the concrete. Clear skies.

CoP

• SSH x 10 IC
• Forward Fold x 10 IC
• 3rd Grade Ex. x 10 IC
• Willie Mayes Hayes x 10 IC
• SSH x 15 IC
• Tricep Stretch x 10 IC
• Shoulder Stretch x 8 IC
• Quad Stretch x 8 IC
• Michael Phelps x 10 IC
• Burpees x 5 OYO

The Thang

Merkin Mile – ran a lap….10 Merkins x 4

All About the Benjamin’s!!!!

Each round adds up to 100

• Round 1
• Curls for the Girls x 20
• Walking Lunges x 20
• Mountain Climbers x 20 (count right leg)
• Walking Lunges x 20
• Shoulder Press w/coupon x 20

• Round 2
• Tricep Ext. x 20
• Walking Lunges x 20
• Imperial Walkers x 20
• Walking Lunges x 20
• Plank Jacks x 20

• Round
• Windmills x 20
• Inch Worms x 20
• Wide Merkin x 20
• Inch Worms x 20
• 3rd Grade Exercise

• Round 4
• Man Makers x 20
• Walking Lunge Rifle Carry w/coupon x 20
• Shoulder Press x 20
• Walking Lunge Rifle Carry w/coupon x 20
• Coupon Squat x 20

CoT

GRACE……….even to those that we feel don’t deserve it, especially them. My definition of a Christian is “one who can see Christ in every THING around them”. No matter your faith, belief, etc……try to see the good in everything, not just what “good” it can do for you, but the inherent good in things/people/whatever.

Moleskin

Lots of set ups for TWSS.

QIC:  Gretel

Date: 01/12/2021

PAX: Deliverance (visiting from Nashville area), Doogie, Friar Tuck (Respect), NordicTrack, Blue, U-Turn

AO: The Huey

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Conditions

I never know how cold it is anymore, my Jeep doesn’t have a thermometer, 40ish with cloud cover, pretty comfortable for a January beatdown

COP

SSH 25 IC

Forward fold 10 IC

WMH 10 IC

3rd Grade 10 IC

5 burpees OYO

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The Thang

1-mile run on track then gather in the Love Shack

PAX will do sets of 5 OYO exercises then wall sit until 6 is in:

1st set: 20 SSH, 20 merkins, 20 BBSU, 20 squats, 10 2-pushup burpees, (5 bonus beer truck burpees)

2nd set: 20 SSH, 20 merkins, 20 lunges hard count, 20 leg lifts, 10 2-pushup burpees, (5 bonus beer truck burpees)

3rd set: 20 SSH, 20 merkins, 20 Bobby Hurleys, 20 mt climbers hard count, 10 2-pushup burpees (5 bonus Red Bull truck Navy Seals)

4th set: 20 SSH, 20 merkins, 20 reverse lunges hard count, 20 flutter kicks hard count, 10 2-pushup burpees

3 MoM: flutter kicks IC, leg lifts IC, Freddie Mercurys IC

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COT

Stolen from recent F3 Podcast in which the topic of “Getting Right” was discussed.

You must “get right” before you can do anything else. We must be in alignment with the task at hand in order to be proficient, whether this be our fitness, marriage, relationships, work, etc. If we are not “right” we will not be prepared, especially when it matters the most.

Isaiah 33:23 – Your rigging hangs loose: The mast is not held secure, the sail is not spread. Then an abundance of spoils will be divided and even the lame will carry off plunder.

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Moleskin

We welcomed a guest from Nashville area today, F3 – Deliverance, originally from Chattanooga. Give him a warm welcome if you see him anywhere else this week as he is here visiting family.

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News

Ongoing 3rd F opportunities at Chubby’s and Habitat for Humanity, see the channel for info.

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QIC: M.I.A.

Date: 01/12/2021

PAX: Blackout, Goo-Goo, John Doe, Meow Mix, Oui Oui, FNG – Pink Slip (Respect), Seagull, Shawshank, Tatonka, Toe Tag, Vaccine, Woodrider, WuzntMe

AO: Parliament

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Conditions

A warm feeling 38 degrees.

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COP

Warmup lap
20 x SSH
Forward Fold
10 x WMH
Iraqi Tea Time

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The Thang

PAX Paired up – attempting to match speed.

Catch Me If You Can

Lap 1
Partner 1 Performs Walking Lunges
Partner 2 Completes 10 x Thrusters with Coupon and carries coupon to catch Partner 1
Flapjack and continue until 1 lap complete

10 Count

Lap 2
Partner 1 Bernies
Partner 2 Completes 10 x SSH (no coupon – thanks for asking) then runs to catch Partner 2
Flapjack and continue until 1 lap complete

10(ish) Count

Lap 3
Partner 1 Bernies
Partner 2 Completes 10 x Coupon Squat then rifle carries to catch Partner 2
Flapjack and continue until 1 lap complete

Usain Bolts until time (PAX calls out exercise for remainder of PAX to perform while that individual runs a lap) – run around the bleachers/pad
LBC’s
Flutter Kicks
American Hammers
Freddie Mercury’s
Low Plank
100s
Alternating Side Plank
Scissor Kicks
Crunchy Frogs
Big Boy Sit-up’s
Third Grade Exercise

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COT

I was reading an excerpt from Every Good Endeavor by Timothy Keller and it was speaking on cultivation. I was trying to explain a thought on what I had read to a friend while my son kept trying to interrupt me to play with him. I realized I was cultivating something with my actions then by ignoring my son.

We all cultivate things constantly, both in positive ways and negative. My challenge to the PAX this morning was to push them to cognizant of what they are cultivating and to keep trying to improve themselves, the others around them and their community by being intentional with their actions.

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Moleskin

All PAX were excited intrigued about the idea of “Track” Day with coupons. Upon arriving to the AO, YHC was informed Track Day should consist of approximately 80% running. Today “Track” Day consisted of at least 85% traveling around the track in a counter clockwise motion, so mission accomplished.

The above estimates are deemed reliable by YHC, however the ability of YHC to accurately estimate percentages was called into question by some of the PAX. One of the same PAX has reason to question YHC due to inability to patiently wait for a complete 10 count.

John Doe is the master of the mid-beatdown EH.

Today marked the first Track Day YHC was not lapped multiple times by Tatonka.

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News

Sousa on Q tomorrow for … MORE coupon fun at Parliament

WuzntMe makes YHC regret today’s workout tomorrow at Hacksaw

Be on the look out for more opportunities to get involved in 3rd F activities – both Habitat for Humanity and at Chubby’s.

QIC:  Sousa

Date: 1-8-21

PAX: AOL, Mothballs, Rollback, Bernie, Toe Tag, Oui Oui, Seagull, Mayhem, Bonsai, Escobar, Slim Shady, Ramrod, Uncle Joe,

AO: Hacksaw

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Conditions

Bitterly Cold in the mid 30’s with a light rain but LARGE puddles.

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COP:

Mosey to parking lot across from playground
SSH- 20 count
Forward Fold- slow 10 count
Iraqi teatime- Slow 10 count
Slow Count Merkin- 10 count
Forward Fold- Slow 10 count
World’s greatest stretch- Both sides 10 count each
Third grade exercise- 10 count
SSH- 21’s *5 penalty burpees if we don’t end together

Mosey to the Commons under the cover of a beautiful and conveniently placed dry coverage awning.

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The Thang

6 Packs and 6 counts
6 exercises, 6 reps, 6 rounds:
1. Big Boys

2. Scissor Kicks Hard count
3. Freddie Mercuries Hard Count
4. LBC’s Hard Count
5. Leg Lifts
6. Hello Dollys Hard count
   *Perform each exercise as a 6 count
   At end of each Round:
   Round 1- 20 Air squats good form jog around parking lot and back
   Round 2- 20 Merkins jog around parking lot
   Round 3- 10 burpees jog around parking lot
   Round 4- 10 Jungle boy jumps jog around parking lot
   Round 5- 20 monkey humpers jog around parking lot
   Round 6- 20 pickle pointers jog around parking lot
   *Hold Al Gore till 6 is in between each round
   *Rinse and Repeat till time

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COT

Guts:
Today we did core, and while a core burnout was much needed, there is a reason
behind the choice of beatdown today. Often in life, we as men are faced with decisions
that we do not want to make and would rather completely avoid, skip or hide from.
Sometimes we go through seasons of life where we have problems in our marriages,
with our kids, parents, work, church etc, and it is hard to see the end of the tunnel. Guys
when this happens, sometimes we must have the guts to stand up for whats right, and
to do what isn’t the easiest, but whats right. Sometimes, we have to do whats wrong in
the eyes of people to do whats right in the eyes of God. As we strengthened our core
today, a strong physical core is not as important as a strong spiritual, mental, or
emotional core, and I hope you strengthen that core for when Life throws you a
curveball when you were sitting fastball. That’ all I got today. Make sure your Core is
strengthened for those tough times.

“When the going gets tough, the tough get going 
1 Peter 3:15 ESV
But in your hearts honor Christ the Lord as holy, always being prepared to
make a defense to anyone who asks you for a reason for the hope that is in
you; yet do it with gentleness and respect

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Moleskin

Had to cut out Round 5 and go straight to 6 for time sakes. Originally planned to be in the grass, but per the PAX, and dryer option was present so we took advantage.

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News:

Continued Prayers for El Chapo and his little brother who has terminal Cancer.

One Monday a month 3rd-F at Chubby’s needs volunteers so jump on the 3rd-f channel.

Bonsai has multiple third round job interviews. Prayer for strength and wisdom through these processes. Big answers to prayers thus far.

QIC: M.I.A.

Date: 1/7/2021

PAX: 9Volt, Abercrombie, Blackout, Clothespin, Mrs Baker, Sniffer, Thin Mint, WreckedEm, WuzntMe

AO: The Battery

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Conditions

A cool 32 degrees, but no wind to speak of

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COP

Mosey to the top of the hill and circle up.
1 x SSH
1 x Burpee
Forward Fold
10 x WMH
10 x LBAC
10 x Reverse LBAC

Mosey to coupon stack to pick a winner

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The Thang

With coupon at one side of the parking lot PAX completed increasing (then decreasing) reps of Thrusters, Merkins, and LBCs, running to the middle of the lot for merkins, and to the far side of the lot for LBCs, then completing the exercise give while waiting for 6. Then PAX walk back to the coupons for the next set.

Thruster	Merkin	LBC	Exercise till 6 is In
1	2	3	Hold 6 inches till 6
2	4	6	Hold 6 inches till 6
3	6	9	Hold 6 inches till 6
4	8	12	Hold 6 inches till 6
5	10	15	Pickle pointers till 6
6	12	18	Pickle pointers till 6
7	14	21	Pickle pointers till 6
8	16	24	Pickle pointers till 6
9	18	27	Pickle pointers till 6
10	20	30	Hold high plank till 6
9	18	27	Hold high plank till 6
8	16	24	Hold high plank till 6
7	14	21	Hold high plank till 6
6	12	18	Hold high plank till 6
5	10	15	Plank Jacks till 6
4	8	12	Plank Jacks till 6
3	6	9	Plank Jacks till 6

Return coupons to stack and mosey back to the flags.

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COT

You don’t have to ask to be a leader to be followed.

Tony Dungy remarked on a time when he was new to the NFL that a guy he had seen as a mentor said that he didn’t ask to be an example to others, but Dungy informed him that it wasn’t his decision to make.

Two separate quotes from the book Family Discipleship by Matt Chandler and Adam Griffin were shared:

“leading your family means going first, initiating what needs to be done. It starts with you. Whatever your family needs, meeting the need begins with your action.”

“Parents are as much mentors and servants as they are masters… Your role is to identify the needs of those under your care and sacrificially meet them.”

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Moleskin

PAX commented on the playlist that gave ambiance to the Thang. Proof that a generic 80’s rock playlist is better for a workout than the Full Metal Jacket soundtrack, as well as the musical noises being made by the PAX. Although Sniffer has no sense of smell, he did not appreciate the emanations proceeding from said musical noises.

Counting is hard, though all PAX eventually understood the pattern of the increasing reps.

The compulsive tendencies of some PAX (namely Blackout) nearly caused them to complete remaining sets rather than attend COT.

Fanny packs are always in style.

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News

Make a plan to plug in to 3rd F opportunities.

QIC:  Gretel

Date: 01/04/2021

PAX: Hasbro, Milkman, Ponce (Respect), Postman, Sherlock, Slois Lane

AO: Shot House

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Conditions

Clear and cold, freezing-ish, Little Dipper directly overhead

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COP

10 burpees OYO

Forward fold

21 SSH IC

10 Willie Mays Hayes IC

10 3rd grade exercise IC

21 SSH IC

Mosey to the track with your block

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The Thang

Circle up at visitor bleachers for shoulder blast, 10 IC of each:

LBAC forward

LBAC backward

Seal claps

Moroccan night clubs

Grab your block and mosey to home bleachers:

2 sets of 10 burpees OYO, up/down bleachers with block

Mosey with block to next end zone:

20 flutter kicks IC

15 Hello Dollys IC

15 Freddie Mercurys IC

Mosey with block to visitor bleachers start point

2 sets: 40’ walking lunges down and back, 30 block curls

Rinse and repeat another lap of this

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COT

Hebrews 12: 1-3

Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, ² fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. ³ Consider him who endured such opposition from sinners, so that you will not grow wearyand lose heart.

We have all most likely heard this verse many times, but every time I remember hearing a sermon on it the focus was always on “running the race”. But let us notice that in verse 1, we are first told to “throw off everything that hinders”, or in the NKJV, “lay aside every weight”. Relating this to the physical, last year I pushed myself to lose 30 pounds and I attribute “leveling up” so to speak from the weight I didn’t have to carry around anymore. I encourage all HIM to throw off anything that is hindering you from accelerating your life, whether that be actual pounds, a grudge, a vice, or a bad attitude so that we may run our races with excellence.

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Moleskin

Shot House track is fluffy compared to Anvil, burpees are awesome

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News

Holler at Milkman for Shot House Q opportunities

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