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The Wuh-Tan (No contact with each other) Work out

QIC:  Lanyard VQ

Date: 3/12/2020

PAX: Swingset, Sidekick, Iron Butt (R)(R), Tinkle, Sparky, Home Alone, Woodchuck, All-State, Free Candy

AO: Ridgecut

Conditions

Mid-50s, no rain, great outdoor workout weather.

COP

Mosey down to the parking middle (BX) parking lot.

  1. SSH x20
  2. Merkins x15
  3. LBCs x20
  4. Wilie Mays Hayes x10
  5. Little Baby Arm Circles x12
  6. Reverse LBAC x12
  7. Overhead Press x12
  8. Moroccan Night Club x12 Recover. and Mosey back up to the soccer field parking lot. Wanted to use the soccer field, but too wet.

The Thang

11’s

First two exercises: Squats and Burpees

Next two: Big Boy Sit Ups and Merkins

Next two: SSH and Mountain Climbers

COT

I had something originally planned about being hesitant to lead the first time, but that all went out the window with the Coronavirus consuming just about all of our lives. I shared that these are unfamiliar times. Closest thing I can relate to as a country is 9-11. People aren’t sure what the next months are going to look like. Scheduled events and gathering are closing left and right. We are almost assuredly headed for a recession. I think it’s important for us to lean on each other during this time

News

Workouts might be postponed for a while. TBA

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    13’s going up on a Wednesday

    QIC:  Lanyard

    Date: 6/24/2020

    PAX: Swingset, Curfew, Sidekick, Lockjaw

    AO: Ridgecut

    Conditions

    low 70s, Decent shower during our warm-up that got us nice and damp.

    COP

    SSH X13, Forward Fold X13, WindMills X13, Seal Claps X13, Overhead Seal Claps X13, Third Grade Exercise X13, Mosey to the playground turf

    The Thang


    13’s
    Instead of 11’s we cranked it up by 2 while listening to Pop Hits of 2013 (Sidekick mentioned this wasn’t a good year for music)

    First Round: Merkins and Squats

    Second Round: American Hammer and Bonnie Blairs

    Third Round: Plank Jacks and SSH

    Mosey back up to the parking lot.

    COT

    I shared to not be afraid to be vulnerable or share your weaknesses. F3 (to me at least) is all about the brotherhood, and you should feel open to share with another PAX if you are having some trouble/struggles with anything. I’ve had some great conversations with fellow PAX that mean the world to me. As much as F3 is about the three F’s, it’s about being there for one another.

    Moleskin

    Upon further review, I think we agree that 2013 wasn’t a great year for music, at least on the POP scene.

    News

    CONVERGENCE at Battlefied on July 4. How appropriate (I think) right?

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      Fit-ness, faith and fellowship

      QIC:  Whittler

      Date: 06/25/2020

      PAX: Burrito, Laces Out, Blindside, Natty Light, Jackass (no I didn’t count Burrito twice), Pound Dog, Gusher, Pomade, Prosciutto, Holy Kiss, Afterbirth, Southface, Bumblebee, Recycle, Ashley Madison, Booby Trap

      AO: Smackdown

      Conditions

      Better than 30 degrees outside

      COP

      Mosey lap, stopping each quarter mile for warmup exercise

      SSH til Burrito stopped talking (about 50)

      Batwings (arms x 20 each direction, seal clap x 20, overhead clap x 20)

      Plank Jack x 20

      Annie x 10

      The Thang

      My goal was to get far enough away from Burrito
      Yet to be named thang…
      Run a lap

      Do burp-merk x 15 (harder than it sounds)

      Run a lap

      bobby Hurley x 50

      Run a lap

      Overhead press x 50

      carry coupon over to the goal post and hit a plank on your block. When I say up, we move with the block. When I say down, we drop down to plank. Continued to the other goal post.

      Blocktanamo – two lines, hold the block in front of you. Each pax takes a turn running past and trying to knock your block off

      Mary

      Banana/hollow hold x 10

      Pretzel x 10

      heel touch x 10

      Flutter kicks with block x 10

      COT

      “And Jesus said: Come to me, all of you who are weary and carry heavy burdens, and I will give you rest” Matthew 11:26

      Don’t try to shoulder your burdens alone. What we can’t accomplish as a mortal, we can accomplish through Jesus.

      Moleskin

      There were numerous times Burrito almost got pelted with cinder blocks

      Drinking coffee is hard some days

      Something was really funny towards the end but Gusher and I were too busy trying to work out to know what was going on

      News

      The Reformation is moving to 0600 eastern time starting this Saturday

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        ITS A LADDER

        QIC:  Mr. Clean

        Date: 06/25/2020

        PAX: Blue, Cable Cutter Ducktales, Hasbro, Milkman, Steam Engine

        AO: The Huey

        Conditions

        68 degrees. 372% humidity. Sweat Index: Comfortable

        COP

        1. SSH x20 IC
        2. BAC x18 IC
        3. SSH x16 IC
        4. Bent Arm Moroccan Night Club x14 IC
        5. SSH x12 IC
        6. Willie Mays Hays x10 IC
        7. SSH x10
        8. Willie Mays Hays x12 IC
        9. SSH x10 IC

        The Thang

        Ladders

        Station #1
        5 WMD’s (Wide, Merkin, Diamond)
        Bear Crawl to Station # 2

        Station #2
        5 WMD’s & 10 Squat Jumps
        Block Bear Crawl to Station #3

        Station #3
        5 WMD’s, 10 Squat Jumps, & 15 Shoulder Presses
        Run to Station #4 (with coupon)

        Station #4
        5 WMD’s, 10 Squat Jumps, 15 Shoulder Presses, & 20 Reverse Crunches
        Run to Station #1

        Rest Suicides — 60 yards in 10 yard increments 

        Round 2 / Station #1
        5 WMD’s, 10 Squat Jumps, 15 Shoulder Presses, 20 Reverse Crunches, & 25 Upright Rows
        Run to Station #2

        Round 2 / Station #2
        5 WMD’s, 10 Squat Jumps, 15 Shoulder Presses, 20 Reverse Crunches, 25 Upright Rows, & 30 Flutter Kicks (count right leg)
        Run to Station #3

        Round 2 / Station #3
        5 WMD’s, 10 Squat Jumps, 15 Shoulder Presses, 20 Reverse Crunches, 25 Upright Rows, 30 Flutter Kicks (count right leg), & 35 Curls
        Run to Station #4

        Round 2 / Station #4
        5 WMD’s, 10 Squat Jumps, 15 Shoulder Presses, 20 Reverse Crunches, 25 Upright Rows, 30 Flutter Kicks (count right leg), 35 Curls, & 40 Burpees

        COT

        YHC explained to the Pax that the beginning of the COT would be somewhat morbid/saddening/negative, but this was simply to guide them to something positive.

        Trying to explain death and loss of loved ones to my 4 year old is extremely hard. He tender hearted. He loves hard. YET he is still just 4 with the processing ability of any other 4 year old. It’s been difficult the last year and half with the losses YHC’s family has experienced.

        HOWEVER, if you take a drive to the cemetery, you’ll notice that dash on each headstone.
        Dates are just arbitrary numbers. Markers of a beginning and an end.
        Dashes, on the other hand, tell a story. We have a choice what story we want that dash to tell. What will you fill your dash with? Humility? Grace? Love? Compassion? Service to others?

        HIM, make your the story in YOUR dash worth telling to.

        Moleskin

        “Dude, you’re like 15 years younger than me. Dude, ITS A LADDER, you’ve said that like 10 times.” “What the heck is a suicide.”

        News

        Parliament & Shot House Launches. Talk to John Doe/Coldplay or Milkman
        BUNCHES of VQs coming down the line!!!

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        More than one Way to Climb that Hill – Eastern Version

        QIC:  Sidekick

        Date: 06/12/2020

        PAX: Slim Shady, Chavez, Toe Tag, Sousa, FNG – Petrino, DNF, Ramrod, FNG – Purple Rain, FNG – Goo Goo, Escobar, Fiddy Cent, Rendezvous, Vaccine, Snow Patrol, Fastlane, Wuznt me

        AO: Hacksaw

        Conditions

        Bout 72 degrees

        COP

        SSH ICX20; Forward Fold ICX10; Plank – Left Arm Plank- Right Arm Plank; Superman, left – right- Center; Superman Swim; 3rd Grade Exercises ICX12; Willie Mays HaysICX12; Mosey the (hill)

        The Thang

        MORE THAN ONE WAY TO CLIMB THAT HILL

        3 groups of 5 PAX start at the first light pole

        Walking Lunge to 2nd marker; 40 mercans

        Bear Crawl to 3rd marker; 30 Mercans

        Crawl bear to 4th marker; 20 mercans

        Traveling burpees to the 5th marker; 10 Mercans

        Jail Break to the top of the hill

        BREAK TIME – Indian Run around the parking lot

        Round 2 – Same Travel Methods but substitute the Mercans out for LBC

        Al Gore for till the 6

        BREAK TIME – Indian Run around the parking lot

        Round 3 – Same travel methods but substitute the LBC for Imperial Squats, rep counts of 20, 15, 10, and 5.

        Plank for 6

        Mosey all the way back to the flag

        Time

        COT

        Encourage the PAX to use this time in society for introspection into what they truly believe and feel. Challenge them to reach out and have a conversation with someone who may have a different point of view/opinion/life experiences than you

        Moleskin

        That (hill) is no joke to the top

        News

        Parliment launching soon! July 4th convergence at Battlefield at 7 AM

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          Dora turns 11 at the Boneyard

          QIC:  Sidekick

          Date: 06/23/2020

          PAX:  Dolly, Candu, iron Butt, rodeo, Lady Scot, Vsquared, Sunburn

          AO: Boneyard

          Conditions

          71 and muggy

          COP

          NO SSH. Thats right I said it.

          Forward Fold ICX15; left over right ICX8; Switch ICX8; Supermans; Updog; downdog; seal claps ICx10; Overhead Claps ICx10; Shoulder press ICx10; Squats ICx15

          Mosey around the front of the rec center and over to the picnic tables

          The Thang

          11s Round 1

          Decline Mercans and Squats

          Mosey to the Incline

          Dora –

          Partner up. Run is to the top of the parking lot and back

          50 Burpees

          150 Mercans

          100 Imperial Squats

          Mosey back to picnic tables

          11s round 2

          Ircans and box Jumps

          Mosey to flag

          Time

          COT

          Balance and well roundedness. We all need balance in our lives. We all need to improve on our weaknesses. Successful people don’t just focus on their strengths, but improve their weaknesses to become a more well rounded leader.

          Moleskin

          Box Jumps are hard

          News

          Convergence at Battlefield on July 4th at 7 AM.

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            CORE(t) and Corners

            QIC:  Sidekick

            Date: 06/20/2020

            PAX: Mrs. Baker, Deep Dish, Threeskin, Clothespin, Schnitzel, 9 Volt

            AO: THE Battery

            Conditions

            68 and Brutiful

            COP

            SSH ICX20; Forward Fold ICX10; 3rd Grade Exercises ICX12; Seal Claps – Overhead Seal Claps – Shoulder Press – ICX10 each; Willie Mays Hays ICX12; Mosey to the triple Tennis Courts

            The Thang

            CORE(t) of Dreams

            Pax get on their very own baseline (6 in total) and the 7th PAX gets by one of the end nets. One PAX is in the dream station and calls out their dreamiest core exercise and a rep count. We all perform the reps, then run a lap moving one station further than where we were. Eventually everybody gets a shot at the dream station.

            We did some LBCs, some dying cockroaches, some pickle pointers, some Spartan sit ups, etc etc. Most in 30 rep counts

            Mosey to the hill

            Bear crawl up about 1/3 of the hill, crawl bear another 1/3, Jail break the final 1/3.

            4 corners with a purpose

            Round 1 – Upper body

            Corner 1 – 40 Mercans – Jail Break to corner 2

            Corner 2 – Block Curls X 30 – Bernie to Corner 3

            Corner 3 – Chicken peckers X 10 – jail Break to Corner 4

            Corner 4 – 15 Burpees – bernie to Corner 1

            Round 2 – Lower body

            Corner 1 – 40 French Army reverse lunges – Jail Break to corner 2

            Corner 2 – Block Squats – Bernie to Corner 3

            Corner 3 – One leg forward lunges (other leg on wall) X 10 per leg – jail Break to Corner 4

            Corner 4 – 20 Monkey Humpers – bernie to Corner 1

            Round 3 – Hybrid

            Corner 1 – 25 Bonnie Blairs – Jail Break to corner 2

            Corner 2 – Block Press X 30 – Bernie to Corner 3

            Corner 3 – Wall Sit X 60 seconds – jail Break to Corner 4

            Corner 4 – 30 Wercans – bernie to Corner 1

            Mosey to Skate park for some Mary

            LBC IC X25, Pretzel Crunch ICX12 per side

            Time

            COT

            We discussed the growth in F3 Chatt and how we can grow the battery. Pushed guys to get down to Parliment and hacksaw and bring guys back up to the battery. Talked about convergence and how great they can be when guys from all areas come out

            Moleskin

            Somebody has a collection of ladies’ under garments up on the hill. Not sure who, but Deep Dish seemed very possesive of these items.

            Pax had never heard of Chicken Peckers. Was a staple of mine on my Hill City Qs back in the olden days

            News

            Convergence on July 4th at the Battlefield at 7 AM sharp

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              H.I.B.D. (High Intensity Beat Down) Scene 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!! 

              News

              [Fill in News, Upcoming Q’s, Events, etc.]

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                The One Where Steam Engine Q’s at Huey

                QIC: Steam Engine

                Date: 6/23/2020

                PAX: Ducktales, Couch Potato, Milkman, Geek Squad, Hasbro, Blue, Roomba, Gretel

                AO:Huey

                Conditions: Cool 68 degree. Rain new better than to show up.

                COP:

                Burpees OYO 5x

                SSH IC 12x

                Alternating Toe Taps IC 12x

                Imperial Walker IC 12x

                Windmill IC 12x

                3rd Grade Exercise IC 12x

                Infinity Plank

                Alternating Toe Taps IC 12x

                Merkins OYO 5x

                Plank Jacks IC 12x

                Merkins OYO 5x

                Plank March IC 12x

                Merkins OYO 5x

                Recover

                Mosey to Pavilion

                Wall Sit w/ Muhammad Ali IC 12x

                Recover

                Wall Sit w/ Joe Frazier IC 12x

                Recover

                Wall Sit w/ Shoulder Press IC 12x

                Recover

                Wall Sit w/ Bus Driver IC 12x

                Recover

                Wall Sit w/ Moroccan Night Club IC 12x

                Recover

                Now pull all the wall sit exercises together

                Wall sit w/ Muhammad Ali IC 12x, Joe Frazier IC 12x, Shoulder Press IC 12x, Bus Driver IC 12x, and Moroccan Night Club IC 12x

                Recover

                Mosey to back parking lot for some Animal Crossing

                Bear Crawl down parking lot and back

                Duck Walk down parking lot and back

                Frog Jump down parking lot and back

                Backward Bear down parking lot and back

                Crab Walk down parking lot and back

                Circle up for a light Shoulder Blaster

                Little Baby Arm Circles IC 10x

                Reverse Little Baby Arm Circles IC 10x

                Chinook IC 10x

                Reverse Chinook IC 10x

                Moroccan Night Club IC 10x

                Overhead Clap IC 10x

                Seal Clap IC 10x

                Big Baby Arm Circles IC 10x

                Reverse Big Baby Arm Circles IC 10x

                Mosey to the resting grounds of the Watch Tower for a long Mary

                RBC IC 12x

                LBC iC 12x

                Hello Dolly IC 12x

                Rosalita IC 12x

                Box Cutters IC 12x

                Pretzel IC 10x

                Switch side Pretzel IC 10x

                Heel Taps IC 12x

                Big Boy Sit Up OYO 10x

                Dealers Choice

                Burpees OYO 10x

                Side Plank both sides

                Big Boy Sit ups

                Time

                Count-O-Rama

                Name-O-Rama

                Announcements: 4th of July Convergence check slack for details.

                Ducktales is making a 12 man team for the Blue Ridge Relay join BRR channel if intrested

                Prayer Request

                WOD: “If you are going to be angry be angry about the right think” Father Arthur Howard . He said this during his homily a couple weeks ago talking about people protesting BLM and COVID-19 CDC guidelines. You can assume which one is more important. I also took the message as life while pull you in different directions and you need to decide where you will focus your energy. Are you focusing your energy at the right things or are you wasting your energy being mad at something like someone at Starbucks misspelling your name. Take time and see where you are focusing your energy and where you are angry at the wrong things.

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                Beasty Boys at Beast Ridge

                QIC:  The Count (Respect Respect)

                Date: 06/22/2020

                PAX: 11 PAX Total- Dolly, Doodles, Early Bird, Fast Lane, Gaylord, Lanyard, Lock Jaw, Mayhem (Respect), Purple Rain, Swing Set.

                AO: Beast Ridge

                Conditions

                68 Degrees and starting to get humid!!!!

                COP

                Brief 5 min warm up with SSH, Willy Mays Hayes, Michael Phelps, and Mosey to Pavilion area for beatdown.

                The Thang

                Nickleback/Creed – Workout
                This is actually third time for this workout in about month with slight variations.

                Set 1 – As Many Rotations in 12 mins as possible using coupon where indicated, but optional for other exercises. 20 Burpees, 20 Alt Reverse Lunge (Coupon), 20 Merkins (2nd rotation – Diamonds/3rd rotation – Werkins, 20 LBC’s (Coupon), 20 Tricep Ext (Coupon). 40 yard AYG and then back to start.

                Set 2 – As Many Rotations in 12 Mins as possible using coupon where indicated , but optional for other exercises. 20 Mountain Climbers, 20 Squats (coupon), 20 Overhead Press (Coupon), 20 Freddy Mercury (Coupon), Peter Parkers w/Merkin. 40 Yard Shuttle Run 10 Lines back and forth in P/L.

                Set 3 – As Many Rotations in 12 Mins as possible using coupon where indicated, but optional for other exercises. 20 SSH, 20 Alt Lateral Lunge (Coupon), 20 Bicep Curls (Coupon), 20 Reverse LBC’s.

                COT

                After countarama and namearama we discussed convergence for July 4th at the Battle Field. talked about Fathers Day and those important things to do in your parents life and the important things they do in yours. Same goes for those who are fathers with their kids. At the end we lifted up the F3 Nation and Chattanooga in prayer and I read the Simple Prayer of St. Francis for the needs of our country and world.

                Moleskin

                The boys worked it hard today so there was very little mumble chatter, but there was a lot of heavy breathing!!!

                News

                [Fill in News, Upcoming Q’s, Events, etc.]

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