PAX: Wrecked Em, Woodrider, Hey Buddy, Three Skin, El Chapo, Cavity Search
AO: Parliament
Conditions
Warm, muggy, slight “cool breeze” at the very end.
COP
Mosey to the OHS Football practice field for a quick warm-up:
20 SSH
10 Little Baby Arm Circles
10 Big Arm Circles
10 Forward Fold
10 Willie Mays Hayes
The Thang
Mosey to the OHS band practice field for some “rounds” of exercise:
9 exercise stations were set up in a large circle (Merkins, SSH, Plank Jacks, Burpees, Air Squats, Mountain Climbers, BBS, Imperial Walkers, Shoulder Touches)
PAX ran around the circle for 2 minutes
PAX performed the exercise station nearest to them at the end of the 2 minute run
PAX performed that exercise for 1:30
Repeat for 10 cycles
Mosey back to the OHS Football practice field for some PAX led Mary
COT
QIC spoke about the importance of giving back. Several volunteer opportunities are gaining traction on the 3rd F Slack channel. Expect to see great support this year.
Moleskin
Things QIC cannot do:
Properly operate Bluetooth speakers
Turn off his phone without assistance
Locate phone
Luckily, the PAX were willing to circle back, post-workout to help locate the phone.
News
F3 10 year anniversary in January, Tuesdays volunteer opportunities at Chubbys BBQ and at The Caring Place in Cleveland
PAX pair up for Doras. Pax 1 does the exercises listed below, while Pax 2 runs to the first cone (15 yards) and does a burpee then returns. Pax 2 then runs to 2nd cone (30 yards) does 2 burpees and runs back. Pax 2 runs to 3rd cone (45 yards), does 3 burpees and returns. After 3rd cone Pax flip flop with Pax 1 running and Pax 2 doing the exercises. When Pax combine for total, move to the next exercise until all exercises are complete or time expires (time expired).
Hand Release Merkins – 100 Jump Squats – 200 Peter Parkers – 300 Reverse Crunch – 200 Carolina Dry Dock – 100 Mountain Climbers – 200 SSH – 200 Air Presses – 200
COT
QIC discussed how considering workouts as an excuse for a reward was really just creating debt for the next workout. As F3 addresses the body, the mind, and the spirit, we should also consider the things we consume for those areas: what are we eating, what are we watching, what conversations are we engaging in with friends and co-workers. Are our F3 workouts building us up, or recovering us from the things we’ve consumed since our last one?
Moleskin
Not a lot of mumble chatter for this one, other than the occasional, barely recognizable grunts of “shoulders, my shoulders.”
PAX: WreckedEm, Purple Rain, Mr. May, Toe Tag, Corndog, Rawdog, Ramrod, Cavity Search, Coldplay, WoodRider, Hey Buddy, FNG-Menudo
AO: Parliament
Conditions
Always the same, 73 degrees and a little muggy.
COP
Took one lap around the track including the bleacher steps on the Visitor’s side, 20 SSH, 20 Forward Fold, 20 WMH, 20 Seal claps
The Thang
Started at the bottom of the Visitor’s bleachers for 11s. At the bottom, we performed jump squats and at the top we completed decline merkins.
The mode of travel going up the bleachers involved placing one foot on a seat above the other foot, (facing parallel to the seats) make an uneven squat, take a step up and make a 180 degree turn, make an uneven squat (now facing the opposite direction and thus different leg being the lower leg). Continue up the seats with uneven squats and 180 degrees turn with every step up. The mode of travel down was any way the PAX felt comfortable, since the steps were a little wet.
Core Block: 45 seconds each with 15 second rest in between
American Hammer
Plank
Windshield Wipers
Plank
NOT so Lazyboys
Plank
Now that we are all tired, I decided to finished with 1 lap Indian Run around track, a Merkin Ring of Fire (2 rounds), and a round of Howling Monkeys.
COT
Matthew 7: 1-5
“Do not judge, so that you won’t be judged. 2 For with the judgment you use,you will be judged, and with the measure you use, it will be measured to you. 3 Why do you look at the speck in your brother’s eye but don’t notice the log in your own eye? 4 Or how can you say to your brother, ‘Let me take the speck out of your eye,’ and look, there’s a log in your eye? 5 Hypocrite! First take the log out of your eye, and then you will see clearly to take the speck out of your brother’s eye.
Only God is allowed to judge because his judgement is perfect, due to his omniscience. Our judgment is skewed by so many factors. We can not judge our brother, because our sin is no lesser than his. Instead of judging our brother for his sin, look to use empathy, compassion, and understanding to help our brother. Work on fixing your own faults before trying to call out the faults of others.
Moleskin
Parliament needs some lights on the Home side stadium bleachers; it would have made the workout worse.
Unfortunately this was only my first trip across the road to Parliament. No judgement was cast (that I know of) from the PAX.
We left FNG-Menudo behind on the Indian Run. BY A LOT. How did this happen?
I overcooked some duck breasts trying to type this and cook at the same time.
AGAIN, HOW DID THIS HAPPEN???!!!!!
News
Vera Hope’s surgery went extremely well and we raised over $6,500 for the family!
Hacksaw start Mondays next week and Parliament add Track Tuesdays (I’m giddy with excitement for both)
73 degrees and muggy (like every morning for the past month)
COP
Moseyed from the parking lot to the stack of coupons. Grabbed a coupon, then moseyed back to the grass field east of the parking lot.
The Thang
Cones were set out in the shape of a baseball field (including the outfield fence). The PAX lined-up down the first and third baselines. With a foam bat and ball ready, I was the pitcher. The Count was the catcher since he had a head lamp (or maybe he just wanted to sit on his coupon).
The PAX took turns batting. The outcome of the swing determined the exercise.
Home Run: Run around the entire field of cones
Hit to outfield: 20 incline merkins, walking lunge to ball with jog back, or bear crawl to ball and back
Grounder: 20 merkins, 10 starbursts, 30 monkey humpers, or bunny hop to ball and back
Foul ball: 15 divebombers, 20 block squats, or 10 blockees
Swing and miss: 5 burpees, 30 block curls, or 90 second plank
Grounder that didn’t make it past the pitcher: 10 burpees
Each PAX was able to have 2 at bats before time was called.
COT
Our workouts can become a little repetitive at times so I wanted to mix it up a little and try to have fun while still getting in a good sweat. The same goes for our daily lives. Therefore, I encouraged everyone to find creative ways of doing the same thing every day. Turn the monotony into something fun and new.
Moleskin
The workout started a little slow trying to explain the process, so some of the PAX didn’t think it would be a tough workout. I believe they thought differently by the end.
NO ONE knew the reference “a can of corn”. How??? Baseball is America’s Pastime!!!!
We need a new grounds crew at hacksaw. The ruts in the field past the outfield fence were ankle braking bad.
What EVERYONE in F3 Chatt calls Manmakers, are actually Blockees (shout out to Rollback). Manmakers actually require the use of dumbbells and are worse than Blockees.
Couldn’t find a whiffle ball and bat to purchase at Academy Sports (I mean, for real, how does a sporting goods store not have this in stock), so I purchased a foam bat and ball. There were both dark blue. It’s pretty hard to hit a dark ball in the dark, but luckily we had the headlamp extraordinaire, The Count, to shine a light on the ball.
PAX: Skitch, Sunshine, Rodeo, Back Pew, Cupid, Omaha, White Glove, Flop
AO: Hill City
Conditions
Pretty typical July morning. Light cloud overhead, slight breeze off the river, warm but not too hot
COP
Fwd Fold OYO WMH X10 IC Slow squats x15 IC
Mosey the long way to steps While moseying, do some butt kickers, high knees, karaoke (both sides), side shuffles (both sides) & toy soldiers
The Thang
Part A – The Steps PAX pair up; Person A mosey to bottom of the steps & box jump up Person B do monkey humpers until partner has reached the top of steps Flap Jack, then Rinse & Repeat for 2 total rounds
Part B – Mount Midoriyama Remain with same partner as Part A Person A bernie up Mount Midoriyama & mosey back down Person B do side squats until partner has returned Flap Jack, then Rinse & Repeat for 2 total rounds
Part C – The Boob Hill Hopefully PAX have enjoyed their warm-up, because here comes the main course. All PAX do 40 squats before jailbreaking up the boob hill & mosey down to opposite corner. Hold Al Gore until six is in. PAX then do 40 reverse lunges (each leg counts as one), jailbreak back up the boob hill to original corner & hold Al Gore until six is in. Continue to decrease reps of squats & lunges by intervals of 10. With 10 of each exercise remaining, do all together before ascending the boob hill one final time.
Mosey back to the parking lot for time.
COT
While the hills are great for a workout, they are also a challenge. No one really wants to be doing squats or reverse lunges before sprinting up a steep hill, but they do it anyway because they know that they’ll feel good after doing so. This happens so many times in life – we are all presented with a challenge that must be overcome.
Even though we don’t want to deal with it, we find a way to convince ourselves into overcoming this obstacle, and often we’ll reap some sort of reward (no matter how great or small) at the end. Q encouraged PAX to face challenges in their life as they would today’s workout – know that you don’t really want to deal with it, but you’re going to, and be thankful later that you did.
Moleskin
Q learned that the hills of Hill City are trash dump sites from construction around the area. They now make for great spots to be conquered in the gloom!
News
Burph coming up at Lions Den next Friday. Go and challenge yourself!
PAX: 6 Total – Duck Tales, Red Tees, Friar Tuck, Cleaver, Resume, Postman,
AO: The Huey
Conditions
77 Degrees
COP
Warm up in P/L area: SSH, Willy Mays Hays, Downward Dog, Upward Dog, Foward Fold, then Mosey around track and back to Baseball/Softball Fields. Because I’m such a thoughtful Q, I opted to set up the Bases (Work Stations) in the outfield so PAX didn’t have to worry about getting orange clay all over them.
The Thang
Field of Dreams:
Four Bases with 4 Exercises at each base. Home Plate drives all movement for other bases. When those at Home Plate complete their reps and set all PAX move to next base by different modes. Those PAX at First, Second, and Third Base do AMRAP until PAX at Home Plate completes their reps and announces for PAX to move to next base.
Round 1: Home Plate – Burpees (10 Reps) – First Base – Merkins – Second Base – Lunges – Third Base – LBC’s – All PAX rotate through all bases.
Round 2: Home Plate – Mountain Climbers (4 count x 10 Reps) – First Base – Chuck Norris Merkins – Second Base – Squat – Third Base – Flutter Kicks – All PAX rotate through all bases.
Round 3: – Home Plate – Plank Jacks (4 Count x 10 Reps) – First Base – Diamond Merkins – Second Base – Monkey Humpers – Third Base – American Hammer – All PAX rotate through all bases.
Round 4: Home Plate – Imperial Walker (4 Count x 10 Reps) – First Base – Wide Merkins – Second Base – Jump Squats – Third Base – Freddy Mercury – All PAX rotate through all bases.
Move to Bleachers – 20 Incline Merkins – 20 Decline Merkins – 4 Box Jumps to the top walk down, Rinse and Repeat.
Move Back to Field, Rinse and Repeat entire 4 Rounds. All PAX stay together and mosey back to P/L – FLAG
END EX
COT
Spoke about the need for more than just prayer as our religious freedoms are coming under attack. Nehemiah 1:1-11 is an excellent reading on what power 1 man of faith can do!
BALL OF MAN: Praise / Prayers for Lutefisk and his family for the great result after Vera Hope’s Surgery. Also for Mugshot and Tea Bag for both getting jobs they had been seeking. Prayers for our leaders and teachers, students, and parents!!!!
Moleskin
Nothing much to report from Mumblechatter….Just a good beatdown on a damp field of grass and bugs!!! LOL
PAX: Burrito, Afterbirth, Old School, Hambone, Natty Light, Coypu, Blindside, Jenny Craig, Truck Stop, Holy Kiss, Red Raider, Pomade, White Lightning, Dundee, Recycle, Gusher, Blue, Ashley Madison, FNG-Amber Alert
AO: Smackdown
Conditions
Humid and wet.
COP
Mosey 1 lap then circle up
Side Straddle Hops
Forward Fold
10 Burpees OYO
Freddie Mercury’s
Various Stretches
The Thang
Do as a team. Coupon needed. Switch at 1/10 the total reps needed. Only the P1 exercises count. The P2 exercises are in lieu of running. Lazy Dora 2400
P1
P2
200 Merkins
Toe Merkins
200 Freddie Mercury’s (each left)
Little Baby Arm Circles
200 Overhead Press
Pickle Pointers
200 BBS
High Plank
Mosey around the track to the opposite bleachers (1/2 lap)
100 Decline Merkins
Dips
300 LBC
Low Plank
300 Squats (no coupon)
Hold legs at 6″
200 Bent Over Rows
Imperial Walkers
Mosey back to the opposite bleachers (1/2 lap)
200 Curls
Pickle Pounders
200 Shoulder Taps (each left)
Supermans
100 Burpees
Moracan Night Club
200 Monkey Humpers
Side Stradle Hops
COT
Quote from Author and Career Coach Ken Coleman:
“Comparison will leave you feeling empty and defeated. Instead of looking to others’ for a benchmark of what’s “good”, evaluate your own performance and keep your vision in mind.
Where are you compared to 5 years ago? Where do you want to be in the next 5 years? How close are you to that goal?”
Comparison can demoralize us because someone is so much better. This could be physical fitness, income level, or any other area of our lives. Comparison can allow us to slack off and not push ourselves to the next level. The only time I see comparison as healthy is when setting your own, personal goals. “I want to run a mile in this amount of time. I want to work towards a promotion at work.” These goals give us a target to shoot for.
It is important we never allow ourselves to stop looking forward. Comparison for the purpose of measuring your worth is a dangerous game. Emulate the good qualities you see in people. Find someone successful at what you are striving for and be humble enough to seek their guidance.
Moleskin
I’m not saying the workout was hard enough to stop Burrito from talking, but I could not hear him over the music across the field.
Mosey to the top of the hill. Forward Fold Willie Mayse Hayse SSH Baby Arm Circles Forward and back Teapots Seal Claps
The Thang
Hmm why not put a new twist on a Dora!! Harry Block Draggers Dora block party! 75 squats with block thrust 100 curls 200 LBC with block While one partner does exercise the other partner does bearcrawl block pull throughs approx. 50’ then 2 manmakers and mosey back with the block (Since there was an odd number QIC did half the rep count on his own!) Dora for about 30 minutes then move to next exercises
Gather on curb/sidewalk for 50 toe merkins with the block 25 Handstand shoulder taps Wall chair with block on your lap 50 benchpress with block Wall Chair while marching
Mary: 25 bbs 20 100’s 1 minute plank Mosey back to flags!
COT
It takes Discipline to get up and come workout in the mornings. We are leaders of action and out family sees that. Keep that same discipline and leadership throughout you life and you will be successful. Money and power is not all it it cracked up to be! 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
Just think men those blocks get lighter every pull through! –Clothespin
News
Guest Q Saturday at The Battery!!!, Keep Lute and his family in your prayers, Keep ElChapo in your prayers.
PAX: Moneyball, Backfire, Back Pew, Chum, Iron Butt (Respect x2), Rodeo, Turtle, Ringwald, High Beam, Care Bear, Chief
AO: Lions Den
Conditions
Clear skies, classic warmth & humidity of a July morning in Tennessee.
COP
Forward Fold OYO 15x Windmills IC 10x Big Arm Circles & reverse IC 15x Toe Merkins OYO Short mosey with coupon
The Thang
Split PAX into groups of 3 or 4 to form our own classic Aussie rock bands. Every member of the band does exercises together.
Part A – ACDCs Australian Snow Angels x45 Curls x45 Dips x45 LBCs x45 ‘Lead singer’ (one member of band) mosey to the bottom of the hill & back while carrying their coupon. Everyone else in the band does mountain climbers (to climb to the top of the record charts). Band completes three rounds while enjoying some great ACDC tunes.
Part B – INXSs Incline Merkins x35 No Surrenders x35 Box Jumps x35 Squats (with coupon) x35 ‘Lead singer’ (one member of band) mosey to the bottom of the hill & back while carrying their coupon. Everyone else in the band does mountain climbers (to climb to the top of the record charts). Band completes two rounds while enjoying some great INXS tunes.
COT
Watched a video the other day of an Australian Football broadcaster opening up about a complication that his daughter had soon after being born. The video was called The Last Time I Cried and it really hit home about how men are often expected to be the rock of a relationship.
I encouraged the PAX to find someone or a handful of people they feel comfortable opening up to, whether that be a friend, spouse or work colleague. It’s important for EVERYONE to be able to be emotional when they need to be, and not to feel the need to bottle this emotion up inside.
Moleskin
Back Pew showed up a few minutes early – a BIG surprise! Credit to Backfire too who still enjoyed a great beatdown despite missing the first 10 minutes. Great music from ACDC and INXS was enjoyed by all. Care Bear just wished he got to hear some Men at Work. Next time!
News
Nothing much to note. She Shed on Q at Lions Den Friday. Get out in the gloom and enjoy another beatdown before the weekend!
PAX: Hambone (RESPECT), Pound Dog, Dundee, NordicTrack, White Lightning
AO: Reformation
Conditions
A nice 69 degrees and 98% humidity
COP
SSH x15 IC FF x10 IC TGE x10 IC WMH x10 IC TS x10 IC LBAC x10 IC Rev x10 IC SSH x15 IC
The Thang
1,000 Reps
10 sets of:
Curls for the girls x20 Monkey humpers x20 Overhead press x20 Big boi situps x20 Tricep extensions x20 Mosey around the parking lot
11s
Start with 10 merkins —> 1 toe merkin
Finish with 1 merkin —> 10 toe merkins
3MOM
Flutter kicks x20 IC Pickle pointers x20 IC LBCs x20 IC Hello dollys x20 IC
TIME
COT
We are approaching the beginning of school (in some capacity) and that is sure to add additional stress on our families along with everything else going on around the country. The QIC reminded the PAX to take advantage of our healthy outlets of stress relief so we can continue to be great husbands, fathers, friends, mentors and leaders.
Moleskin
Playlist: Pearl Jam, Outkast, Bush, Modest Mouse, Nirvana, Tantric, Jane’s Addiction, Silverchair, The Black Crowes
