Hold those coupons tight

QIC: Jazzy Jag

Date: 7/13/20

PAX: Clothespin, Threeskin, FNG- Spud, Fissure, Pebbles

AO: Anvil

Conditions

Not too hot, pretty humid. Perfect for sweating all over some concrete blocks

COP

SSH x 20 IC

High knees 10 seconds

Butt kickers 10 seconds

Helicopters x 10 IC each side

Merkins x 10 IC

Windmills x 10 IC

Proscuitto’s Gold Chain x 10 IC

SSH x 20 IC

The Thang

DORA, one PAX holds coupon, one PAX exercises

Round 1

Coupon must be held in compression grip

20 lunges, 30 inchworms, 40 jump squats, 50 flutter kicks

Example: PAX 1 holds coupon in compression grip, PAX 2 does 10 lunges, switch. Then PAX 1 holds coupon again while PAX 2 does 15 inchworms, switch. Strategy for switching is up to each partnership. Note: if partner holding coupon cannot maintain the required hold, you have to switch.

Run a lap of the track with coupons

Round 2

Repeat exercises above at 30, 40, 50, 60 reps, coupon must be held in overhand pinch grip

Run a lap with coupons

Round 3

Repeat exercises with 40, 50 ,60, 70 reps, coupon must be held overhead

Run a lap with coupons

END

COT

Busyness. I struggle with being busy. This feels like a good thing most of the time, busy with work, with family. But sometimes I am busy with work when I should be resting with family. Sometimes I need to recharge myself so I can be a better father. Instead, I tend to fill every moment with the next task and sometimes my family doesn’t get the patience and support from me that they should.

“Your busyness doesn’t mean you’re being effective. Effectiveness is about the ‘what’, not the ‘how much’ “.

“Busyness serves as a kind of existential reassurance, a hedge against emptiness; obviously your life cannot be silly or trivial or meaningless if you are so busy, completely booked, in demand every hour of the day.”

Moleskin

Playlist came strong today, starting with slow jams and building up

Anvil has had a string of strong FNGs

Helicopters (side plank pickle pounders) continue to sweep through F3 Chatt like wildfire

News

No news is good news…?

Shameless plug, come to Anvil and satisfy your inner masochist.

Recent Backblasts

July 13, 2020

The Core of the Problem

QIC: Mr. Clean

Date: 07/02/2020

PAX: Ducktales, Geek Squad, Hasbro, Postman, Radiohead, Slois Lane, Steam Engine

AO: The Huey

Conditions

72. Sweat Index: Uncomfortable.

COP

SSH x20 IC

Forward Fold x 20 IC

Low/Slow Merkin x10 IC

SSH x10 IC

The Thang

Mosey to the Love Shack for the first round of Huey Core Thursday’s.
Ascending/Descending — 24 Plank Jacks/1 Mountain Climber.

Yeah Routine — Pax hold plank during the entirety of “Yeah” (Joe Nichols not Lil Jon). Each time he says “yeah”: Pax does a plank jack. Each time he says “she”: Pax does a mountain climber. Short Mosey to Parking Lot — Various Core Exercises (Wide Flutters, Flutters, Shake N’ Bake Merkins).

Thunderstruck Routine — Pax hold hollow body hold for song’s entirety. Each time “thunder” is heard: Pax complete a reverse crunch. of exercises] Mosey back to Love Shack. Complete Roxanne Routine. Pax held “dolphin position” for song’s entirety and completed dolphin kicks each time “Roxanne” was said. I

Can Feel it in the Plank Tonight Pax held plank for 4 minutes of Phil Collins’ “In the Air Tonight”

COT

A wise professor, fresh off 42 years of teaching, told me (and the rest of the class) on the first day the following: Teachers MUST be Prepared Persons with Prepared Plans in Prepared Rooms for UNprepared people. Obviously, that quote stuck with me as I passed it along some 10 years later. Teachers aren’t the only ones that must live this way. As men striving to lead, love, and live 3rd, we MUST be prepared for situations life throws at us.

Moleskin

Man, I really loved that song until today. Whelp, there’s another song I will hate after today (x3). Shipping up to Boston by Dropkick Murphys is NOT country. It is also Ducktales jam. Who the heck uses an Indian Run as a “Ten Count”?!

News

CONVERGENCE!! July 4th — 0700 — Gilbert Stephenson Park — Fort Oglethorpe, GA

Recent Backblasts

July 10, 2020

The Den Men

QIC: Goose

Date: 7/1/2020

PAX: Recycle, Rodeo, Hambone, Candu, Belly Roll, Moneyball, Blindside, Skitch

AO: Lions Den

Conditions: Hot and Muggy

COP:

Forward Fold

Willie Mays Hays

Windmill

Cherry Pickers/reverse

Forward Fold

The Thang:

Run up to light poles and back with 20 merkins at every light pole

100 yard lunges- down and back.

Bear Crawl 10 yard> Lunge 10 yards on practice field

100 yard dashes down and back

News: 4th of July convergence in Ft. O.

July 10, 2020

Heavy Bertations

QIC: Prosciutto

Date: 07/10/2020

PAX: Threeskin, Cavity Search, John Doe, Black Out, Woodrider, Hey Buddy, WreckedEm, Purple Rain, Cold Play, WuzntMe

AO: Parliament

Conditions

Dark, Dewy, a very derrison

COP

1/4 mile lap around the track

Queue the walk-up music;
2001 –> Alan Parson – “Sirius (Chicago Bulls theme)” –> WWE – Degeneration X intro

SSH x 25
Slow Tempo Squats
Plank Jacks
Merkins
3rd Grade Exercises
Forward Folds

The Thang

I don’t know why I had such a hard time explaining this (not to mention the stroke I had midway through) and figuring out who had blocks who didn’t what to do about modification a derry derrison, indeed (see moleskin for reference)

Farm Strong
Start at first cone with two blocks
1) Two block farmer carry between cones; 10 shrugs at each stop
When you return, complete 5 – 4×4’s
*Shuttle-run cones and plank for six

2) Two block farmer carry between cones; 10 side bends at each stop
When you return, complete 5 – 4×4’s
*Shuttle-run cones and plank for six

3) Lunge with one block to each cone; 10 Kettle Bell Swings (omaha 5 KB swings)
When you return, complete 5 – 4×4’s
*Shuttle-run cones and plank for six

4) Reverse Lunge with one block to each cone; 5 John McCains (omaha: squat with press)
When you return, complete 5 – 4×4’s
*Shuttle-run cones and plank for six

10 Years – Wasteland
Perform Burpees during the heavy guitar part, then alternate 10 SSH / 10 Plank Jack during the lighter sections.

COT

Shared Leadership

Once you’ve become competent of a skill, pass it onto another person. Become their mentor.

It’s just as valuable of a skill to lead another to competency of a certain skill than to actually master the skill itself. This mentorship provides a development opportunity and then, once competency is reached, presents a leadership opportunity when the mentee is ready to be the mentor. This is shared leadership and leadership development at its core.

As leaders, we are to become obsolescent and always be searching to create the next leader.

It’s occurred to me after having spent time at Parliament the past two Friday’s – the practice of Leadership Development and Shared Leadership is well understood. Great things happening in this region

Moleskin

This was me explaining the main thang this morning:

Quoth YHC, “very very heavy bertatious block merra fiven shuttling four and fourian derrisons sixisins and John McCain”

Walk-in Music is alot more effective if the announcer with the bull horn actually knows the participants’ names; failure by the Q
Note to future Parliament Q’s – be ready to offer modification of exercises
10 Counts can be difficult for new guys; in the end, through proper tutelage and good example – it is a skill that can be learnt
The rat maze from parliament’s tennis court parking lot to the track auxiliary parking lot is just that – a chaotic series of pathways that are unclear in the dark
Threeskin’s second block color is “Iron Pax Gold” per the spray paint can. Respect that.

News

Heaven & Ale Ooltewah Happy Hour tonight!
Dad’s Days coming up at two Saturday locations in two weeks

Recent Backblasts

July 9, 2020

H.I.B.D. – Take III – Hill City

QIC: The Count (Respect Respect)

Date: 07/09/2020
PAX: Cow Bell, Curfew, Flop, Go Kart, Oil Can, Red Tees, Rodeo, Skitch, Sunscreen, Sunshine, Uncle Fester, White Glove, Xena
AO: Hill City

Conditions

74 Degrees and Humid

COP

That was easy….Mosey from P/L to Great Hall to pick out a coupon by the rivers edge!

The Thang

High Intensity w/coupons
Concept is easy, the execution can be breathtaking (literally). 10 Exercises per round, 20 Reps per exercise. Run a lap after each round of about .17 mile. Rinse and Repeat as many rounds as you can accomplish in 40 minutes. (C) means use coupon.
Burpees – Curls (C) – Imperial Walkers – Tricep Ext (C) – Plank Jacks – Squats (C) – Mountain Climbers – Lunges (C) – SSH – Flutter Kicks (C)
14 Total PAX completed – 1440 Burpees and 12,980 total reps. Also, in all completed 9.89 Miles running along the water! Not bad and only 1 Respect Respect!

COT

Same as day before: After countarama and namarama, I spoke about unplugging from all the reports that are out there. Take the time to see for yourself what’s going on in our own community. Be a role model by showing good Character and Ethics. Pay it forward by helping someone less fortunate then you.
Prayer and Praise Requests for our F3 Brothers.

Moleskin

No real time to chit chat and mumble chatter….Breathing toooooooo Hard!!

July 8, 2020

The One Where Steam Talks About Q’ing

QIC: Steam Engine

Date: 07/07/2020

PAX: Friar Tuck, Nordictrack, Postman, Blue, Cleaver, Dundee, Geek Squad, Hasbro, Slois Lane, White Lightening, Ducktales

Conditions: Humid with a real feel of 78 degrees

Disclaimer: Not a professional, know your limits, and here on your own free will.

COP:

Burpee OYO 1x

Up Straddle Hop IC 12x

(Switch leg) Up Straddle Hop IC 12x

Alternating Toe Taps IC 12x

Windmill IC 12x

Imperial Walker IC 12x

3rd Grade Exercise IC 12x

Squat IC 12x

Q101 Notes

Show up early and be energetic

Set the tone, welcome the PAX, establish your command

Disclaimer: Does have legal significance

Needs to include

I am not a professional

You are participating at your own risk

You are responsible for your own well being

You are here voluntarily and you are not paying to be here

Know your limits and do the best you can

Proper Cadence is:

“The Next Exercise is ___” a clear and concise command

The PAX repeat the exercise name to demonstrate understanding

“Starting Position…Move” Starting Position is the information and Move is the command.

“In Cadence…Exercise” In Cadence is the information and Exercise is the command.

PAX repeats “In Cadence” to demonstrate understanding.

“1, 2, 3, “ then the PAX calls rep

Your Cadence must match the called exercise/ body movements

Change your voice inflexion on last rep, which signals to the PAX that we are ending.

“Recover” at the end of the called exercise. Important command to let everyone know we are finished.

Dealer’s Choice: each PAX got to call an exercise using the proper cadence

Beer Truck Burpees OYO 10x

The Thang

Stroll to parking lot

End of parking lot to cones (or 5 parking spots)

Exaggerated Skip down and back

Butt Kickers down and back

Karaoke down and back

Forward Lunge down and back

Reverse Lunge down and back

Toy Soldier down and back (Arms stretched out and swing leg forward towards your arms)

T Toy Soldier down and back (Arms extended away from body to make a “T” shape and swing leg towards its respective arm ie swing left leg out to left arm and right leg to right arm.

Exaggerated Skip down and back

Next find a parking spot preferably where 4 parking spots intersect.

4 corners:

Side to Side Hop IC 15x

Front to Back Hop IC 15x

4 corners IC 15x

Criss Cross IC 15x

Mary:

LBC IC 12x

RBC IC 12x

Pretzel IC 12x

(Switch sides) Pretzel IC 12x

Hello Dolly IC 12x

Rosalita IC 12x

Flutter Kicks IC 12x

Big Boy Situps OYO 12x

Time

Count-O-Rama

Name-O-Rama

WOD:

More Q notes

Most Important thing: It’s Not About You!

Your #1 Job as a Q is the safety of the PAX

Planning not just the exercise, but the explanations, transitions and your BOM.

Better to have too much than not enough

Utilize a Sweeper to keep eyes on the 6

Have PAX count off for rest times

Think about the weather, amount of day light, size of the PAX, and fitness level of the PAX

Do I need any equipment cones, light sticks, coupons,

Make sure you can do the exercise “If you can’t do it don’t Q it.”

Always wear a watch.

Never leave a man behind

COT (Circle of Trust) and BOM (Ball of Man)

Count-O-Rama

Name-O-Rama

Hospital Name, Age, F3 Name

Every man calls out his F3 Name and the PAX repeat it

PAX calls “Respect” for those over 50

FNGs (Friendly New Guy)

Every FNG gets a F3 name at the close of Name-O-Rama

Blackblast

BB should be posted within 24 hours of beatdown

BB are important and you owe it to the PAX

Moleskine: Just want to apologize for getting this BB out late. Got home yesterday to a home without power. Guessing a tree fell down while at work and I didn’t get power until 8:40 PM and was starting to wind down at that time. Also, felt great getting to Q at Huey and glad Ducktales allowed me to sprinkle in some Q 101 knowledge into my beatdown.

July 8, 2020

H.I.B.D. (Take II) – HackSaw

QIC: The Count (Respect Respect)

Date: 07/08/2020
PAX: Bernie, Cataract (Respect), El Chapo (Respect), Escobar, Jail Bait, Mayhem (Respect), Mugshot, Roll Back, Toe Tag
AO: HackSaw

Conditions

74 Degrees and Humid

COP

Thanks to Mayhem for running the PAX from starting point back to Memorial Park where I had set up Social Distancing Stations!!!

The Thang

High Intensity w/coupons
Concept is easy, the execution can be breathtaking (literally). 10 Exercises per round, 20 Reps per exercise. Run a lap after each round of about 1/4 mile. Rinse and Repeat as many rounds as you can accomplish in 40 minutes. (C) means use coupon.

Burpees – Curls (C) – Imperial Walkers – Tricep Ext (C) – Plank Jacks – Squats (C) – Mountain Climbers – Lunges (C) – SSH – Flutter Kicks (C)

10 Total PAX completed – 886 Burpees and 7, 860 total reps. Also, in all completed 8.75 Miles running around park! Not bad with 3 Respects and 1 Respect Respect!

COT

After countarama and namarama, I spoke about unplugging from all the reports that are out there. Take the time to see for yourself what’s going on in our own community. Be a role model by showing good Character and Ethics. Pay it forward by helping someone less fortunate then you.

Prayer and Praise Requests for our F3 Brothers.

Moleskin

Very little to report…Well except that prior to F3, Mugshot and TheCount rucked and we Zigged when we should have Zagged and Mayhem came to the rescue to pick us up so we wouldn’t be late to set up…The good news is we still got 5.1 miles in before being saved! Appreciate Mayhem not beating me up about my propensity to get lost!!

July 8, 2020

Dundee VQ – (7/8 – Shot House)

QIC: Dundee

Date: 7/8/2020

PAX: Hasbro, Lloyd, Big Al, Payload, Ponce, Geek Squad, Cleaver, Sherlock, Postman, PE, Magnum, Snatch, Blue, Recycle, Hambone, Nordic Track, Oil Can, Milkman, Gretel, White Lightning, Steam Engine

AO: Shot House

Conditions

A balmy 74 degrees. No rain from the clouds, but thankfully the humidity helped us create man-made rain on the asphalt.

COP

Began with SSH as is tradition.
Willie Mays Hays to limber up the legs.
Shoulder blasters in honor of Mr. Clean.
Imperial walkers to get those hips involved.
3rd grade exercise to activate the hamstrings and glutes.

The Thang

We couldn’t use the stadium steps, so we had to make our own ladder.
After each round, we Bernie’d to the next light post (about 50 yards) and then a jailbreak back. With each round, we would do the previous round plus add an exercise.

1 – 5 WMDs
2 – 10 Bonnie Blairs
3 – 15 Shoulder Press (with coupon)
4 – 20 Rocky 4’s
5 – 25 upright rows (coupon)
6 – 30 Bobby Hurleys
7 – 35 flutter kicks
8 – 40 lawn mowers (20 each side – coupon)
9 – 45 coupon squats
10 – 50 burpees

COT

In the COT, we talked about Matthew 7:28-29 and what it means to speak with authority. We may speak wisdom, but it is our actions that will either amplify or cancel those words.

Moleskin

A lot of gratitude was shared for how soft the new asphalt parking lot is. The PAX have burpee homework.

News

It was great to kick off the inaugural workout of VQ Wednesdays at the Shot House. Nordic Track is next up on 7/15.

Recent Backblasts

July 8, 2020

ColdP(90x)lay @ Parliament

QIC: Coldplay

Date: 07/08/2020

PAX: Threeskin, John Doe, Fiddy Cent, Wrecked Em, Furley, Ramrod, Sousa, Woodrider, FNG-Hey Buddy, Fastlane, Meow Mix, Cavity Search, Cowbell, Blackout

AO: Parliament

Conditions

Mid-70s, cool air, perfect conditions for a beatdown

COP

Mosey to the practice football field and perform:

20 SSH
10 Forward Fold
10 Willie Mays Hayes
20 SSH
15 LBAC
15 RLBAC
15 Moroccan Nightclub
15 Seal Claps
15 Raise the Roof
15 Chinook
15 Cherry Pickers

The Thang

Mosey to the ChristWay Community Church parking lot. Ran up and down the rows of parking spots.

The workout consisted of 30 seconds of exercise followed by a 10 second rest in between each exercise.

CIRCUIT 1:

Merkins
Flutter Kicks
Air Squats
Dive Bombers
Freddie Mercury
Lunges
Shoulder Touches
Windwills
Reverse Lunge
High Plank
Little Baby Crunches
Smurf Jacks

The PAX ran another snake lap around the parking lot and then completed a round of “Bring Sally up, Bring Sally Down”. Followed by…

CIRCUIT 2:

Merkins
Mountain Climbers
High Knees
Shoulder Touches
Imperial Walkers
Air Squats
Hold High Plank
Diver Bombers
American Hammer
Hold Al Gore
Hold Low Plank
V-ups

The PAX moseyed back to the football practice field for a couple minutes of Mary (flutter kicks and heal touches till time).

COT

QIC reminded the PAX to say in the moment and not try to control every aspect of everyday (especially when on vacation with the family).

Moleskin

Wrecked Em wants to incorporate more P90x workouts into the beatdowns. Everyone agreed a 45 minute version of “Bring Sally up” would be awesome.

News

2 Daderdays on July 25 (The Battery and somewhere out west). 3rd F on hold, but still gathering supplies. 2nd F Happy Hour at Cambridge Square on 7/10.

Recent Backblasts

July 8, 2020

Vaccine- Anvil 7/6

QIC: Vaccine

Date: 07/06/2020

PAX: Threeskin, Fissure, Escobar, Neutral, Vaccine

AO: Anvil

Conditions

Humid and still

COP

Forward Fold x10, Willie Mays Hayes x10, SSH x15, Seal Claps, Shoulder Press, SSH

The Thang

Dora Style (Last group to finish has 10 burpess. Winner has 5)

200 Merkins/200 Squats (20 Rep sets Max), partner runs a lap around track

400 Monkey Humpers/400 Imperial Walkers (20 Rep Sets Max), partner runs a lap around track

15s (15 Merkins, 15 Big Boy Sit Ups, 14 Merkins, 14 Big Boy Sit Ups, etc. down to 1 each)

COT

Being flexible. It can be easy to take offense or be rigid with plans or situations, especially if you took a lot of time planning it. God puts people or things in your life that you struggle with to better you for a reason. Pay attention to those things/weaknesses and lean into them.

Moleskin

Never voluntarily partner yourself with Fissure unless you are also a machine that doesn’t need time to breathe or rest.

News

F3 Dads @ The Battery and The Landfill 7/25/20 0700