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Better Late than Never – 6/16

QIC:  Geek Squad

Date: 06/16/2020

PAX: Ceasar, Milkman, Mr. Clean, Roomba, U-Turn

AO: The Huey

Conditions

Cool and lower humidity for June!

COP

Milkman woke me up at 0515 from a deep sleep and I arrived as quickly as possible at 0530. Mr. Clean stepped up and led the warmup and started his Thang until I arrived then I took over. Shout out to Clean for bailing me out. First time I have overslept when I am QIC. Hopefully, it will be my last!

The Thang

The PAX looked like Mr.Clean put them through the ringer before I got there. I would say the PAX was plenty warmed up!

1st 2 laps mosey part of track until back To bleachers to do 10 box jumps (to jump around), 20 dips & 40 LBCs OYO

then to parking lot  40 squats, 20 mountain climbers, 10 burpees

3rd Lap Mosey around parking lot and track to the pavilion.

10 Carolina Dry Docks, 20 step ups & 30 Freddie Mercury’s 

then a set of 30 Count wall sits, 20 Peter Parkers, 10 Dive Bombers

*We held Al Gore until the 6 is in after each set before proceeding to the next exercise location 

Da Finale – mosey and get coupons Clean used before I arrived then Marys (to the Bluetooth playing The Humpty Dance)

Heel touches x10

Pickle Pointers 3rd leg x10

Pickle Pounders x10

American Hammers x 4 (time ran out)

 

COT

Integrity is the most valuable and respected quality of leadership. Always keep your word. – Brian Tracy

The best definition i have heard for Integrity is this…it’s who you are when no one is looking.

This truth applies to so many facets of our life. It applies to the everyday choices we make. The choice to honor your wife with your thought life when temptation comes. The choice to honor your responsibility to be the best husband, father and/or spouse/ boyfriend, friend, you fill in the blank.

The choice to get up and ruck, to get up and post, to push through our workouts as hard as they may be to get better. To get stronger. We say it a lot during workouts. The only person you are cheating is yourself if you don’t do all the reps or cheat on form. Push yourself, but don’t hurt yourself.

Only you know how many reps you can do when no one is counting.

The same is true when it comes to doing the right thing on the job, not cheating on your taxes and not stretching the truth when challenged.

It all comes full circle to what i started with in the quote i read. Always Keep your word. There will be times when you cannot because of priorities with family. Be a man of integrity and let someone else know why you have to rescind an HC. Ask yourself, Who am I when no one is looking?

So I leave you with this verse from God’s Word (what I know to be the highest standard of truth.) Here’s what James had to say about integrity. He was known for sharing great wisdom.

“But above all, my brothers, do not swear, either by heaven or by earth or by any other oath, but let your “yes” be yes and your “no” be no, so that you may not fall under condemnation.”

‭‭James‬ ‭5:12‬ ‭ESV‬‬

I challenge you to be High Impact Men and strive to be known as Men of Integrity!

 

Moleskin

“Geek, Can I sue you when I scrape my leg Against these concrete bleachers?” To which your QIC promptly replied, “This is F3. I am not a professional. you are here on your own free will. Modify as necessary. Push yourself and don’t hurt yourself. Now, you can’t sue me. The disclaimer has officially been disclaimed!”


“Guess you have a short memory, Geek, after Moneyball’s Q at the Shot House yesterday and all the dive bombers we did.”  To that, your QIC replied, it’s only 10 during this set today. Be grateful it’s not 100!

Mr Clean was “gassed” from eating mexican last night “at that place over by print solutions. ‘Las Mara Lennys’ or something like that”

Milkman commented that when He calls me and I am asleep, He gets a long quiet pause, I answer, but quietly at first. Didn’t happen this morning, so he told the PAX, I must have been snoozing heavy.

Your QIC apologized profusely for showing up late to his own Q.

As always there were a few “That’s what she said” comments made. 

News

Converge at Battlefield 0700 July 4th

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    Circuit Training @ Beast Ridge

    QIC:  Coldplay

    Date: 06/15/2020

    PAX: WreckedEm, Slim Shady, Snow Patrol, Toe Jelly, Swingset, Lockjaw, Fastlane, Early Bird, Best in Show, Mayhem, Doodles, Purple Rain, Ramrod, Rollback

    AO: Beast Ridge

    Conditions

    Mid-Sixties, low humidity, couldn’t ask for better beatdown weather

    COP

    A mixture of SSH, Arm circles, reverse arm circles, seal claps, moroccan nightclub, Chinooks, hallelujahs, and capped it off with a single burpee (out of spite).

    The Thang

    The PAX took the long route to the soccer field and prepared for some circuit training. 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 a lap 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
    • 100s

    The Pax ran another lap. Then conducted 6 minutes of Mary, Pax led.

    COT

    QIC mentioned that consistent attendance is key to the F3 growth we are enjoying. Come back, come often, reach out to a PAX you haven’t seen in a while.

    Moleskin

    Purple rain is unstoppable and ended our workout by suggesting 10 burpees. The PAX begrudgingly complied.

    News

    Please consider participating in the 3rd F with Cubbys BBQ on Tuesdays, Convergence on July 4th at the Battlefield

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      Million Burpee Challenge + Millipede = The MilliBurpeed

      QIC:  Skitch

      Date: 06/13/2020

      PAX: Nemo, Ole Mess, Iron Butt, Back Pew, Rocketman, Al Borland (Orlando), Free Candy, U-turn, Fabio, Candu, Pink Panther, White Glove, Twitch, Coverup, Flop, Money Ball, Fissure

      AO: The Landfill

      Conditions

      No gloom, no rain, cooler than normal, but wet shirts by the end.

      COP

      SSH x 40 IC, Forward Fold, Imperial Walkers, Smurf Jacks, LBAC’s, Morrocan Night Club, Cherry Pickers.

      The Thang

      Thang One: Jonas Lunges
      PAX begins lunging as a group. Whenever you become the 6, you mosey to the front of the PAX and then resume lunging. PAX lunged and moseyed all the way down to the lower gate.

      Thang Two: The MilliBurpeed
      Each PAX does 5 burpees on a sidewalk square all lined up, then moseys to the front of the line of PAX and does 5 burpees in whatever sidewalk square is immediately ahead of the PAX first in line doing burpees. All the way up the sidewalk. 401+ sidewalk squares completed. 2005+ burpees completed by PAX.

      Thang Three: The Big Thank You x 4
      Mosey around and past the little thank you hill and down to the base of the Big Thank You. Bernie Sanders up, Big Boy Situps until 6, mosey down. Rinse and repeat. Bernie Sanders and/or Bear Crawl up, Big Boy Situps until 6, mosey down. Jail break up, Big Boy Situps until 6, mosey down. Jail break across field to start. Low plank until time.

      COT

      Unity is based on trust. You don’t need to understand the other person’s position fully in order to be united with them. Don’t assume you know what the other is going to say; listen. Assume that what the other is saying is true and that there are no hidden messages. Unity is a reality & unity is something to work on and uphold. Excerpts taken from Wim Codington’s book United We Stand.
      BALL OF MAN: we took and knee and prayed.

      Moleskin

      Q was saved by a few well-timed 10-counts as he heard muttered threats of mutiny during the MilliBurpeed. PAX completed 0.2% of the Million burpee challenge. All before breakfast. Jonas Lunges are named after Skitch’s many-times-great-grandfather Jonas Cattell who was the “Paul Revere on foot” who saved American troops in a NJ town during the Revolutionary War by running 10 miles through the woods to warn them of a surprise British attack. Jonas was half Leni Lenape (Delaware) Indian, and Jonas Lunges are like half an Indian Run, just a lot harder, a bit slower and the PAX stay together. More info on Jonas here: https://www.haddonfield.njdar.org/jonas_cattell.html

      News

      July 4 convergence at the Battlefield AO.

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        Runnin Down a Dream

        QIC:  GeekSquad

        Date: 06/13/2020

        PAX: Hambone, Hasbro; Pound Dog,

        Recycle And Afterbirth

        AO: The Reformation

        Conditions

        lower Humidity!!! Temps in upper 60s

        COP

        SSH x 20

        Abe be godas x 10

        Willie Mayes Hayes x 10

        Third Grade Exercises x 10

        SSH x 20

        Imperial Walkers x 10

        Cotton Eyed Joes x 10

        Butt Kickers x 15

        SSH x 10

        Seal Claps x 10

        Overhead Seal Claps x 10

        Michael Phelps x 10

        Moroccan Night Clubs x 10

        Forward Arm Circles x 10

        Reverse Arm circles x 10

        Mosey to bottom of Holy Hill and then run to top!

        The Thang

        (2 rounds) Indian Run format with an empty parking space in between as stations. Back person does 10 burpees and then runs to the front. While he is doing burpees rest of PaX does following:

        1 – squats

        2-  merkins

        3 – flutter kicks

        4-  monkey humpers

        5 – alt shoulder taps

        6 – Freddy Mercury’s

        7 – plank

        8 – lunges

        9 – LBCs

        10 -Peter Parker’s

        11 – reverse lunges

        12 – Rocky IVs

        13 – mountain climbers

        14 – Al Gores

        15 – pretzels

        16 – Supermans

        17 – big boys

        18 – wide merkins

        then take a lap around the church

        360 burpees completed by the 6 PAX.

         

        Marys to finish it out where we started.

        Heel touches x 16

        Pickle Pounders x 16

        Pickle Pointers x 16

        American Hammers till time ran out. X 4

         

        COT

        During this time in our world with COVID-19 and social injustice, I challenged the PAX to practicing the art of listening for understanding not just to respond. Best thing you can do right now is to be a good listener. Being a good listener shows others respect and helps them feel cared about and valued.

        The same is true in our relationship with Jesus. Psalm 46:10, instructs us to “Be still and know that I am God.”  Be still and listen to God for understanding!

        News

        2.0 Day interest?

        July 4th Convergence – Sat July 4th 0700 @ Battlefield

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          BearCrawl-Burpee-BigBoy-Broad Jumps

          QIC:  Skitch

          Date: 06/11/2020

          PAX: Back Pew, Money Ball, Candu, Flop, Doodles, Sunshine, Ohms, Chief, Pebbles, Hansen, Blindside, Coverup, Cowbell, Red Tees

          AO: Hill City

          Conditions

          Cooler than summer.

          COP

          SSH x 40 IC, Forward Fold, Willie Mays Hays, Calf Stretch, Imperial Walkers

          The Thang

          Mosey to first field and line up toward the field
          Bear Crawl-Burpee-Big Boy-Broad Jumps

          PAX Bear Crawl in cadence to Q’s count to 10, then 20 burpees on your own, then 30ish big boy situps until Q calls halt/recover, then 40ish broad jumps. First field completed, rinse and repeat across the circle field toward the coupon collection at the base of the Great Hall.

          Select coupon(s) and alternate between lunging and mosey with coupon(s) until reach the bottom of Mt. Midoriyama by way of the dip circle where dips were done in cadence.

          10 burpees, Bernie up Mt. Midoriyama, mosey down, big boy situps until 6. 10 burpees, bear crawl up Mt. Midoriyama, mosey down, big boy situps until 6. 10 burpees, backwards bear crawl 1/3 way up Mt. Midoriyama, mosey down, big boy situps until 6.

          Pick up coupons and mosey back to return coupons. Mosey sans coupons to side of first field. Line up and lunge to parking lot. Time.

          COT

          Psalm 84. Q shared and meditated on the psalm and expressed how much he longed to get back together with others in house of worship.
          BALL OF MAN: Took a knee and prayed it out.

          Moleskin

          40ish broad jumps in a row is a lot. 20 burpees in a row is a lot. It’s easy to run without a coupon. Thankful for the community of F3. Still missing gathering for worship. It was great to have Cowbell and Hansen back with us. Red Tees was in town. We maxed out Longhorns.

          News

          July 4 convergence at new Battlefield AO in Ft. Oglethorpe.

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            Blimp Bricks & Merkin Mortar

            QIC:  threeskin

            Date: 06/12/2020

            PAX: Butter Face, Corndog, Coldplay, Clothespin, Furley, Mr May, Mayhem

            AO: Parliament

            Conditions

            Nice+

            COP

            Good Mornings
            SSHs
            Seal claps
            SSHs
            Baby Arm Circles
            SSHs
            Military Press
            SSHs
            Arm circles of a baby
            SSHs
            Imperial Walkers
            SSHs
            Willie Mays Hays
            SSHs
            Mixed in some Burpees for good measure.

            The Thang

            Blimp Bricks & Mtn Merkin Morter (136 total Merkins)

            Building Exercises: start with first line, add a line every set.
            2 Burpee – Run across the field – 2 Merkins
            4 Lunges – Run across the field – 4 Merkins
            6 Imperial Walkers – Run across the field – 6 Merkins
            8 Merkins – Run across the field – 8 Merkins
            10 Plank Jacks – Run across the field – 10 Merkins
            12 SSHs – Run across the field – 12 Merkins

            – Chose Curl or Big Boy Sit Ups at the end of the set before walking back.

            COT

            Counted and Named

            Building Blocks of Life – These are the relationships that we make out here.  We come here for a workout and we leave with friends.  This makes our lives more rich and gives it purpose.  Part of F3 is practicing the three Fs in harmony.  Reach out, make the connection and help each other maximize the potential.  I can’t wait for you all to see the day when you are coming out here for someone else.

            • Are free of charge
            • Are open to all men
            • Are held outdoors, rain or shine, heat or cold
            • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
            • End with a Circle of Trust

            Moleskin

            Mayhem was sad because no one could M-C. He also likes to disclaim the mission instead of proclaim it. hahahah!
            Apparently when clothespin eats, it sounds like hog slop, is he a razorback in disguise?
            Corndog wanted more merkins and 10 counts so he got them.

            News

            7/4 convergence at battlefield!

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              El Chapo Rumble in the Jungle 6-11-20

              QIC:  EL Chapo AKA Guy LaDouche 

              Date: 6/11/20

              AX: Clothespin, 9Volt, Coldplay, John Doe , Schnitzel

              AO: The Battery

              Conditions

              Cool breezes – Coldplay

              COP

              easy runner stretches, WMH, Toe Merkins, Third grade exercise, on the six touch toes

              The Thang

              1 mile light mosey on the greenway, stop every quarter mile, 10 merkin, 20 big boy sit ups, 30 squats. on the hunt for rabbit, birds, squirrels , groundhog or unicorn…. Only saw one rabbit….. 10 burpees per rabbit . Finally found a unicorn in a sombrero at the upper playground.
              Burpee Apocalypse at the Unicorn Hideaway!

              390 total Burpees!

              Back to the upper

              COT


              The world is changed by your example, not your opinion.

              Moleskin

              I just knew there would be a unicorn somewhere along this path. – Clothespin

              News

              Dadderday 7/24

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                Building Up

                QIC:  Skitch

                Date: 06/03/2020

                PAX: Swingset, Early Bird, Iron Butt, Dolly, Tinkle, Free Candy

                AO: Ridgecut

                Conditions

                Gloomy at start, not at finish.

                COP

                SSH’s and other standards

                The Thangs

                Mosey to Front Lot 1st Island
                1st Thang: While Q considers how not to complicate the exercise, he calls early audible of 10 burpees OYO while he thinks. Then PAX split into 2 teams and each team does 10 reps of any exercise of choice in each parking space (or 5 burpees) and next PAX does same thing in next unoccupied parking space until each team works their way down the parking lot to the 2nd Island.

                2nd Thang: Mosey to wall. Wall sits until pain, with varieties thereof.

                3rd Thang: Mosey to base of hill. Pair off and 1 pair runs up the hill while the other 2 pairs do merkins. Pair 2 runs up when Pair 1 reaches top. Pair 3 runs up when Pair 1 returns. Rinse and repeat with big boy sit ups replacing merkins.

                4th Thang: Run to the top together. Lunge a long long way to start.

                COT

                We did a lot of 13 and 37 rep sets. Both are odd but when added together are a beautiful 50. My son turned 13 yesterday. I am 37. We had a long talk yesterday about speaking the truth in love and building others up according to their needs that it may benefit those who listen. It wasn’t an easy talk and it was a lot longer than I planned. Consequently, I ran out of time to prepare the workout like I had planned. As it turned out, I was preparing for the COT without knowing it. Speaking the truth in love and building other up according to their needs with our words is essential as we navigate these very unusual times.
                BALL OF MAN: We took a knee and prayed.

                Moleskin

                The early audible caused a bit of confusion, but the PAX were gracious with the Q. Free Candy was trying to work out the 13 and 37 combos. The flag was from Hill City, but I don’t think anyone noticed in the Gloom. The coffeeteria in the parking lot after the workout didn’t require coffee but was super sweet and we were applying the COT straightaway – Ridgecut excels at building others up with words – good 2nd F modeled.

                News

                Jazzy Jag was out of town.

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                  Lovable Landfill ‘Levens

                  QIC:  Fissure

                  Date: 06/06/2020

                  PAX: U-turn, Care Bear, Moneyball, Skitch, Flute, Rocketman, Venus, Sunburn, Back Pew, Omaha, Fabio, Coverup, Fly By, Pink Panther, Iron Butt, Whittler, She Shed, FNG-White Glove, FNG-Speedo

                  AO: The Landfill

                  Conditions

                  Mild and humid

                  COP

                  Mosey’d from pavilion down the path to the middle lot, circled up
                  All exercises IC x 11
                  SSH, High knees, low knees, SSH, WMH, Fwd Fold, SSH, Slerkins, Slow n low squats, SSH
                  Mosey up the Big Thank You to upper field

                  The Thang

                  11’s
                  Starting at the tree lined end of the upper field pax faced a 120 yard rectangle with cones placed at either end and at the 60 yard halfway mark
                  1 burpee, run to 60 yard line, 11 big boi situps, run 60 more yards
                  10 burpees, run back to 60 yard line, 11 V-ups, run 60 yards to the start for 2 burpees
                  Rinse and repeat as the burpees ascend to 10 at the start each round and descend to 1 at the opposite end of the field.
                  110 total burpees, 110 total big boi situps, 110 total v-ups

                  As pax finished they grabbed a coupon/Dwayne and began another circuit of 11’s
                  This time they started at the bottom of the hill by the pavilion with 1 merkin on coupon
                  Carried coupon up the hill for 10 squats with coupon
                  Back down the hill for 2 merkins and so on
                  55 merkins on coupon, 55 squats with coupon

                  As pax finished the second 11’s they ran up and down The Big Thank You hill.

                  As the last pax finished the first 11’s we circled up for wheel o’ Jump squats while everyone held Al Gore for their turn. 4 minutes later we finished.

                  COT

                  We don’t have to agree on anything to be kind to one another.
                  Toby Mac

                  Moneyball sent those wise words this week. Gut check!

                  Moleskin

                  Venus and Flute made it all the way to running The Big Thank You hill a couple times at the end. Studs.

                  We set a goal of 20 and reached it. Moneyball and Back Pew headlockin’ like beasts.

                  News

                  No Landfill 7/4/20 – Converge at Battlefield 0700

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                    Just a Mosey Around the Park

                    QIC:  Sidekick

                    Date: 06/10/2020

                    PAX: Jazzy Jag, Woodchuck, Lockjaw, Swingset, Lanyard, The Count, Mugshot, Evita

                    AO: Ridgecut

                    Conditions

                    75 degrees and officially 196% humidity. The rain actually defied gravity and was suspended in mid air

                    COP

                    SSH ICX20; Forward Fold ICX10; 3rd Grade exercises ICX12; Willie Mays Hays ICX12; Seal Claps – Overhead Claps – Morrocan Night Club all ICX12; Super mans, nuetral, left and right; swims; recover, slow squats ICX15

                    Mosey to the bottom of cock hill

                    The Thang

                    Mosey Around the Park

                    Set up 7 stations that create the largest lap possible around the BX. Stations are

                    1. 20 Mercans
                    2. 20 LBC
                    3. 25 Block Curls
                    4. 15 Pickle Pounders
                    5. 15 Imperial Squats
                    6. 20 Monkey Humpers
                    7. 10 Burpees

                    The circuit:

                    bear Crawl up the hill to Station 1. Do the Mercans. Mosey the entire lap.

                    bear Crawl up the hill to Station 1. Do the Mercans. Mosey to Station 2. Do the LBC. Mosey the rest of the lap

                    bear Crawl up the hill to Station 1. Do the Mercans. Mosey to Station 2. Do the LBC. Mosey to Station 3. Do the block Curls. Mosey the rest of the lap

                    Repeat adding the next station until you complete all 7 stations in 1 lap.

                    COT

                    Another AO to hear about self introspection. Challenge yourself on your beliefs and affirm your position.

                    Moleskin

                    Nobody finished the circuit. Jazzy and i came close, but no dice.

                    The Count and Mugshot got lost on their ruck so missed most of the warm up. They then proceeded to get lost in the Parking lot between station 4 and 5. Someone get this man a Jitterbug GPS.

                    News

                    2 new AOs launching soon in Ooltewah and Hixson. Get out there and check em out

                    July 4th Convergence at the Battlefield. Details to come but 7 AM Start.

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