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Day 2 of the Q Gauntlet – Modified Nolan Richardson

QIC: The Count

Date: 06/17/2019

PAX: FastLane, IronButt (Respect Respect), Mayhem, Oiler, Peanuts, Pink Panther, RedTees, SideKick, Sparky, Wazn’tMe

AO: Beast Ridge

Conditions

There was a gloom in the air.  Temp was 73 Degrees, humid, and an almost full moon visible through the gloom of the fog!

COP

Warm-O-Rama:  Windmills (IC 16), American Hammers (IC 20), Slow Squat (IC 20), Mosey around Soccer Field.

The Thang

Nolan Richardson (40 minutes of Pain) – Modified

Partner Up:  PAX 1 Starts Exercise while PAX 2 backpedals 50 yards does a Bobby Hurley and runs back and continues the count where PAX 1 left off.  Continue until all reps have been completed.

1. Burpees (50), 2. Squats (150), 3. Big Boy SitUps (75), 4. Little Baby Arm Circles (150 forward and 150 backwards), 5. Merkins (75), 6. Imperial Walkers (150). 

Did some Hamstring Exetensions (Soldier March) and High Knees (Skipping Style) with a short Mosey. 

On Stadium Steps: Decline Merkins (IC 10), Dips (IC 10), Box Jump to top (Squats – 10 OYO),  Incline Merkins (IC 10), Dips (IC 10), Box Jump to top (Squats – 10 OYO.  Rinse and Repeat for 4 cycles.  

Mary’s: 5 rounds (IC x 10) – American Hammer, Flutter Kicks, Hello Dolly, LBC’s, Freddy Mercury.

Mosey back to P/L 

COT

 CIRCLE OF TRUST:   Counterama, Namerama, I talked about how Fathers Day was an important day for Fathers and how they are accountable to those children they lead.  I was touched by the words shared with us by T-Rex yesterday on Slack and it was a short testimony, but was very powerful.  God Bless him for breaking the cycle and being accountable to those two sons he has!
BALL OF MAN: We prayed for healing for those who’s families are going through life events  and needed to be lifted to God in Prayer!

Moleskin

Not quite sure why during Namerama RedTees wanted to call himself IronTees…But he did!!!

News

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    Day 6 of the Q Gauntlet (Hacksaw)- The Flags of My Fathers!

    QIC: The Count (Respect,Respect)

    Date: 06/21/2019

    PAX: 9Volt (Respect), FNG-Body Bag, ClothesPin, FastLane, Jazzy Jag,  John Doe, Madoff, Mayhem(Respect), MrsBaker (Respect), Peanuts, SideKick, Steam Engine, ThreeSkin, ToeTag, Wazn’tMe, Yodeler

    AO: Hacksaw

    Conditions

    70 degrees and humid, but a great morning for a beat down!

    COP

    Warmup: Mosey from P/L and assemble around the large flag.  SSH (10 IC), Forward Fold (10 IC), Arm Circles (10 F/B IC), Mountain Climbers (10 IC), Mosey to Flags 33-50 (1 PAX at each State Flag.

    The Thang

    Get To Know Your States 

    We started on State 33 (Oregon) to State 50 (Hawaii).  We started with the exercise that was associated with the state you occupied.  After 30 Seconds with AMRAP all PAX rotate to the next station.  #50 Hawaii PAX does a sprint to #1 Delaware (Crickets!!!???), and we started the next 30 seconds.  Once all PAX were at State 1 (Still Delaware) to #17 (Ohio), we moved to next state flag (Exercise) and approx 10 seconds started exercise.  Rinse and Repeat for as many stations we can get to in allotted time.  (We also were to Announce in a loud and proud voice when we reached the State we were born in or the first one we lived in is born abroad).  We made it through 44 states/stations.  Future Note: Incorporate Warm-up into stations or save for 1 hour workout.

    COT

    CIRCLE OF TRUST:  Counterama, Namerama, Announcearama : Announced work day for tomorrow, Fallen 5 Ruck, and Convergence July 4th.  Spoke of June being a month of remembering (Memorial Day, Flag Day, Army’s 244th Birthday- HOOORAH).  But it was a good reminder of the sacrifices many made in the birth of our country and ultimate sacrifice to keep us FREE!  We named our new FNG (BodyBag)…We seem have a theme going at HackSaw.
    BALL OF MAN:  Closed in Prayers for the people of F3, FIA, and those prayers that were made known and those that were not.

    Moleskin

    My eyes are still burning from the Huey and Ducktales (Crop Dusting) yesterday.  Today, we tried to learn a little about the states in the 30 seconds we occupied the space.  Surprised that at the beginning everyone knew who the 50th State was (Hawaii), but Crickets when I asked which was the first (Delaware).  Of course Wazn’tMe, reminded us all that even the people of Delaware aren’t aware they are a state!  LOL….That was good!

    News

    Watch Announcements in Slack.  Saturday, June 22 (Workday) Tabernacle Missionary Baptist Church (2634 Williams St. Chattanooga, TN) Starting about 0900 and stay for whatever time you can.  Convergence on July 4th (BeastRidge), and Fallen 5 Ruck Event.  Saturday, July 13th.  0700 Chickamauga Dam, 3012 Kings Point Rd. to the Navel Reserve Center where the attack took place. 

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      Life is a Picnic (NOT ALWAYS) Day 3 of the Q Gauntlet (Boneyard)

      QIC: The Count

      Date: 06/18/2019

      PAX: CanDu, DuckTales, IronButt, Peanuts, Pink Panther, SideKick, Sunburn, Whoopi

      AO: Boneyard

      Conditions

      73 Degrees, occasional light sprinkle (or maybe that was just sweat)!  Had to be close to 100% humidity!

      COP

      Warm-0-Rama: In P/L – SSH, Arm Circles, Overhead Press, Forward Fold, Willie Mays Hayes, Mountain Climbers, Mosey to Picnic Tables (now do you get the heading)?

      The Thang

      Life Is A Picnic (NOT ALWAYS)!
      5 Picnic Tables – 4 Stations per table = 20 Total Exercises.  PAX pair up (except IronButt, he was a single today.  We figured since he turns 63 tomorrow he was old enough to not need adult supervision)!!! 

      Station 1 (Biceps/Triceps/Shoulders with Coupons): (With Coupons) Curls (25 lbs), Tricep Extension (25 lbs), Overhead Pre ss (30 lbs), WILD CARD (Dips, Diamond PU, etc.)

      Station 2 (Legs): Squats, Lunges, Jump Squats, WILD CARD (Box Jumps, Step Ups, Etc.)

      Station 3 (Chest): Incline Pushups, Decline Pushups, Merkins, (WILD CARD (Diamond Merkins, Wide Arm Merkins, Chuck Norris Merkins, etc.)

      Station 4 (Core/Abs): Big Boy Situps, Pretzel Crunches, LBC’s, Flutter Kicks

      Station 5 (Cardio): Burpees (Damn You City Bus)!!, Plank Jacks, Mountain Climbers, SSH

      Round 1- 10 Reps of each exercise x 20 = 200 Reps – Once all PAX complete their 4 exercises they hold Al Gore until all PAX are done and then rotate to next Station.

      Reward for finishing all 200 Reps – AYG, JailBreak, Sprint…Whatever you want to call it….Up the hill X2

      Round 2 – 20 Reps of each exercise x 20 = 400 Reps (I might add the SideKick and TheCount happened to be on Station 5 when two City Buses drove by, so add 10 more Burpees to our count for extra credit.  

      Add another 5 Burpee penalty to everyone for an additional bus that drove by! 

      Mosey Back to P/L for COT

       

      COT

      CIRCLE OF TRUST:  Counterama, Namerama, Announcearama .
      BALL OF MAN: We lifted up in prayer those in need of healing and strength.

      Moleskin

      I thought about Q-ing at the BoneYard, and remembered someone once talking about the “Dash”.  The little line between the date of birth and death on a headstone.  This represents the time we are alive!  What will your “Dash” look like?  What will people say at your service.  How did you live your life?  Were you a good man?  Were you a “Servant Leader”?  Were you a good Father, Son, Sibling, Husband?  

      Matthew 20:25-28

       

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        Q- Gauntlet – Day 1 of 7 Straight! (Octagon of Pain)

        QIC: The Count (Respect)

        Date: 06/15/2019

        PAX: 9Volt (Respect), Bubbles (Respect), ClothesPin, FastLane, RugDoctor (Respect), FNG-Sherpa, Snooze Button

        AO: The Battery

        Conditions

        66 Degrees, Low Humidity and Partly Cloudy.  

        COP

        Warm-Up”:  We secured the AO Flags and mosey over to outfield of baseball field .  SSH, Arm Circles (forward and backward), Mountain Climbers, Slow Squat, Merkins.

        The Thang

        Octagon of Pain

        8 Stations arranged in circle 15 Yards from center (Home).  Each station is spaced 10 yards apart.  

        Center: Flutter Kicks, American Hammer, Freddy Mercury, Oblique Crunch, LBCs

        Staions: Chuck Norris Merkins, Tricep Extensions (25lb), Diamond Merkin, Squat (40lb), Hand Release Merkin, Overhead Press (30lb), Wide-Arm Merkins, Curls (25lb).

        Mode of Transportation between stations:  Bear Crawl, Lunges, Duck Walk, Reverse Lunges, Broad Jump, Lunges

        8 PAX – 8 Stations (I didn’t plan it that way)… 1 PAX per station.  6 rounds with 5, 10, 15, 20, 15, 10 Reps at each station.  Each round concludes with Mode of Transportation to Center: where 15 IC Reps are done for each exercise.  

        PAX line up in Indian Run formation.  Start to mosey around entire field, 1st PAX in line drops out and performs 3 Burpees, runs to back of line and calls out “SIX”, at which time the next PAX drops out and does 3 Burpees and runs to catch group.  Rinse and Repeat until all PAX do their Burpees.

        MOM’s – (10 Reps, IC) American Hammers, LBC’s, Flutter Kicks

        END EX

        COT

        CIRCLE OF TRUST:  Counterama, Namerama, Introduced FNG (Jason Butte)/ “Sherpa”
        BALL OF MAN: Closed in Prayer 

        Moleskin

        I take great pride (not in a sadistic way) in getting workouts challenging enough to get at least one PAX to “Spill Merlot”.  I take extreme pride in bringing myself to the brink or “Spilling Merlot”.  Had I food in my stomach I would spilled it, but I just had dry heaves!!!!

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          MANNING UP CANDU

          QIC: Candu

          Date: 06/13/2019

          PAX: Skitch, Ringwald, Sidekick, Iron Butt (Respectx2), Hobo, Prosciutto, Dirk, Goose, Flemish, Moneyball, Blindside, Chief, Sunshine, Sunburn, FNG-Bedpan

          AO: Hill City

          Conditions

          SealSH x 15 IC

          Forward Fold x 10 IC

          Third Grade Exercise x 10 IC

          Willie Mays Hays x 10 IC

          One Legged Bulgarians x 10 OYO

          SealSH Claps x 15 IC

          Mosey to Manning

          The Thang  – Manning Up

          Partner up with like skill levels

          Run Manning together, to the top

          Goal is not to stop or walk

          Just keep running

          At The Top

          10 ea partner crab dips

          10 ea Wheelbarrow derkins

          Run down Forest

          Optional Pull Ups to failure

          Mosey Down Kent

          At Bottom

          Incline Merkins x 20

          Dips x 20

          Wait on Pax

          Rinse & Repeat

          3rd round- run down Forrest Ave back to Blue Rhino for Mary

          Flutter Kicks x 15 IC

          Heel Touches x 25 IC

          LBCs x 15 IC

          COT

          Human Ingenuity has changed the definition of Manning Up. Most often, Manning up mentally, emotionally, & spirituality are more critical to our lives than the Manning Up of men before us. However, the mental Manning Up is the spark that ignites all other man ups in our life. The mental Man Up is the initial man up. Master your mental man up.

          Mumble Chatter

          Iron Butt literally drove his wife to Manning St. to show her what he’d accomplished

          #proudhusband

          Blindside wife still cancer free!

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            HIIT’n Up Hacksaw

            QIC: Fissure

            Date: 06/14/2019

            PAX: FNG-DNF, Madoff, Escobar, Wuzntme, Cowbell, Toe Tag, The Count (Respect), John Doe, FNG-Anny, Mrs. Baker (Respect), 9-Volt (Respect), Clothespin, Threeskin, Sidekick, Otis, Mongo, Fastlane, Peanuts, FNG-T-Rex

            AO: Hacksaw

            Conditions

            Upper 50s and nize

            COP

            Mosey from Domino’s to the big flag and did a lap with high knees, low knees, bernie and side shuffles
            SSH x 10 IC
            Fwd Fold x 10 IC
            WMH x 10 IC
            Slaughter Starter (10 burpees, 9 squats, 8 burpees, 7 squats, 6 burps, 5 squats, 4 burps, 3 squats, 2 burps, 1 squat, spared them the last 10 burps)

            The Thang

            Circle up for a little HIIT (that’s high intensity interval training, ya’ll)

            – Half burpee (no merkin)
            – Squat thrusters (basically squat then hump the air)
            – Mtn Climber x 2 + merkin x 1
            – Reverse lunge
            – SSH
            – Plank Jank knee tuck
            – Freddie Mercury
            Each exercise for 40 seconds followed by 20 seconds rest
            4 rounds with 1 minute rest in between rounds

            Ended with 5 lunges IC and 5 jump squats, 3 rounds then flutterkicks x 30 IC

            COT

            Sprinkled a little words of wisdom throughout the resting portions of the workout.  Told the newer gents about Fitness Fellowship and Faith and what this whole thing is about.  We’re out here to make each other better men, co workers, friends, husbands you name it.  Pretty sooner Hacksaw will be standing on its own two feet supported by the men of Ooltewah/Collegedale ready to make a positive impact.  Can’t wait to see it explode.

            Moleskin

            About twice the pax as expected today.  ‘Twas an awesome turnout.

            John Doe and Toe Tag are hilariously connected names.  Ask em about it.

            4 FNGs today is solid but one had to bounce early.  Gotta name him next time!

            Great names today.  T-Rex has a crazy long wingspan, Anny couldn’t get his anniversary straight and DNF couldn’t get FNG acronym straight.  Kinda John Doe’s fault apparently.

            Mrs. Baker had this scary wheezing noise going on.  He made it through the workout, though!  sheesh 

            Stay tuned – The Count is about to Q a TON coming up

            News

            Fallen Five Ruck 7/13 0700 at The Dame

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              Back to the Basics: Boneyard: VSquared

              QIC: VSquared

              Date: 06/04/2019

              PAX: Candu, She Shed, Iron Butt, Whoopi, Count Down

              AO: The Boneyard

              Conditions

              Cool and Inviting

              COP

              1. Side Straddle Hop x30 (last x10 Double time)
              2. Willie Mays Hayes x10
              3. Rise & Shine Yoga Sequence (via Vila)
                1. Forward fold x10
                2. Upward dog x10
                3. Downward dog x10
              4. Imperial Walkers x20 
              5. Merican’ x40
              6. Mosey around baseball diamond then to little tennis courts while doing some high knees and butt kickers. 

              The Thang

              I have been needing to get back to my basics over the last several years and try to regain some long overlooked footing, so that’s what we are going to be doing this morning!

              Back to the Basics:

              !!Can be run by individuals or in pairs who keep cadence with one another.

              !! HOLD GOOD FORM.

              !! Start with high number reps and work backwards.

              1. Round 1:
                1. Legs (Tennis Court):
                  1. Bipolar Burnie-sides: sprint to line, burnie back, sprint to next line, burnie back … 4 lines.
                  2. Lunge back to opposite side when complete.
                  3. Imperial Hoppers x20
                  4. Squats x20
                2. Arms (Mini Workout Station):
                  1. Pull Ups x20 (get a friend if you need assistance)
                  2. ‘Mercan’s x20
                  3. Straight Dips x20
                  4. Sitting Butterfly Machine x20
                3. Mosey to 1.5 laps to next place and hold plank if its for arms or Al Gore if its for legs.
              2. Round 2: 3 lines and 15 each exercise.
              3. (Did not get to) Round 3: 2 lines and 10 each exercise.
              4. (Did not get to) Round 4: 1 line and 5 each exercise.
              5. Mary: mosey back to Circle and call out other men to lead. We got in ____ different sets of core exercises this morning!

              COT

              Getting back to the basics is something I have never wanted to do; I just want to keep advancing and seeing and showing how adept and in control of my surroundings I am. But the older I get the more I’m learning that Jesus comments about childlike faith were serious, and the more I’m coming to enjoy getting back to the basics.

              The process we go through day in and day out, year in and year out is really rather simple isn’t it; crash/discipline, repent, remember, rise. Its what is sometimes referred to as sanctification, and what we know here at F3 as getting better. It’s why we are out here every morning.

              That said, we are each unique, and to some extent have our own basics that we must get back to – in some case without ever really coming from those places to start. I know that in my case despite being very much like my Dad who defined the culture of our family and much of its structured operation there are ways that I’m different and am having to learn a path that was never laid out or displayed for me. 

              So too will you have to do this in various areas of your life. Where do you really thrive; not just succeed but find joy in your investment? Where do you rest? How do you love and enjoy being loved on? Digging at the answers to these questions and many more provide us with a healthy life balance based on greater knowledge of ourselves that allows for deepened intimacy with our Greater Power those around us and even ourselves.

              But there are also general means of getting better, or means of grace as my church calls them – since we and I believe that our deepest issues are ones that only our Greater Power can address and provide ways to grow through. 

              These means as outlines by my faith and Greater Power are: the book He left us, the Bible; the sacraments of baptism and the Lord’s supper, or the public declaration of our faith and the regular confession of sin and acceptance of grace; and prayer, or simply intentionally talking with Him.

              So what are you means of getting better both in general and personally. What cadence to life have you found that leaves you learning and loving well? I want to challenge you think about that today and keep getting better.

              Moleskin

              I did enjoy this smaller group of HIM, and its exactly what I needed to shake off a shitty Monday.

              News

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                BLIMPS in the Park

                QIC: Laces Out (Respect)

                Date: 06/13/2019

                PAX: Ducktales, Hasbro, Milkman, Mr. Clean, Steam Engine, She Shed, Truck Yeah, U-Turn  

                AO: The Huey

                Conditions

                72o and clear but ground wet from earlier rain

                Warmup

                20 SSH IC 12 Finkle Swing (each leg) 15 SSH IC 12 Imperial Walker IC 12 Diamond Merkin IC 30 Plank IC 21’s (1-5 IC out loud; 6-21 silent) Burpee penalty-3 burpees assessed 12 Good Mornings IC 15 SSH IC

                The Thang-BLIMPS in the Park

                Mosey to the track

                Did the following BLIMPS exercises total of 2 times while moseying around the track stopping every ¼ lap to do next exercise. A few 10 counts along the way also.

                B-Burpees 10 OYO

                L-Lunges 15 IC

                I-Imperial Walkers 20 IC

                M-Merkins 20 OYO and ‘Merican Hammer 10 IC on way back

                P-Plank Jacks 15 IC

                S-SSH “21’s” IC

                MARY

                12 FlutterKicks IC, 12 Hollywood IC, 12 Hello Dolly IC, 12 Rosalitas IC en Espanol

                COT

                Countarama, Namearama

                Choices-we all make choices each day. Make wise decisions seeking God’s will and hiding God’s Word in our hearts that we might not sin against God. (Ephesians 5:15 and Psalm 119:105) Talked about last week’s decisions: daughter’s boyfriend asking for her hand in marriage (good decision) and 14 year old shooting two 13 year olds during RiverBend (bad decision).

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                  Climbing Jacob’s Ladder Or How I Learned To Stop Worrying And Love Running

                  QIC: Rug Doctor (R)
                  Date: 06/12/2019
                  PAX: Clothespin, Mrs. Baker (R), 9 Volt (R), FNG-Rehab
                  AO: The Battery

                  Conditions

                  A little rain…what else would you expect at The Battery.

                  COP

                  Mosey around the Dawg Park
                  Squat Thrusts IC x 10
                  LBC’s IC x 10
                  Flutter Kicks IC x 10
                  SSH IC x 10
                  Copperhead Squats IC x 10
                  Lil’ Baby Arm Circles (Forward and Reverse) IC x 10
                  Overhead Press IC x 10
                  Seal Claps IC x 10
                  Morrocan Night Clubs IC x 10 (Are your shoulders burning yet?)
                  Mosey around the Dawg Park

                  The Thang

                   
                  Jacob’s Ladder
                  The routine involves the Pax doing one exercise proceeded by a nice long mosey.  Upon returning to the starting point the Pax does two of the same exercise followed by another nice long mosey.  This continues until the Pax has completed five of the same exercise with a helluva lot of running in between each rep.  Once five reps of one exercise is completed the Pax moves to another exercise. The exercises performed:
                  Merkins
                  Burpees
                  Squats
                  SSH
                  LBC’s
                  Squat Jumps
                  Mary:
                  Peter Parkes IC x 10
                  Hello Dollies IC x 10
                  30 Second Plank
                  Leg Lifts IC x 14 (Thanks to Baker)
                  Flutter Kicks IC x 10

                  COT


                  CIRCLE OF TRUST:                    On June 6, 2019, 97-year-old former Army Airborne Paratrooper Tom Rice repeated what he had done as a 22-year-old man, he jumped out of a perfectly good airplane over the beaches of Normandy, France.  Tom commented that the one big difference between last weeks jump and the one he performed on the Day of Days was he wasn’t being shot at.  Tom is more of bad-ass then most of us could ever hope to be.  In addition to Tom being a young 97, this former member of the 101st Airborne Division recently had a knee replacement.  When asked about his recent surgery Tom commented that his knee was sore but “we’ll just not think about it”.  The next time your body is saying that you can’t take anything else, you’re too tired,  or you’re too old to post, ruck, or do something completely stupid and utterly pointless, think about Tom Rice, suck it up, and get it done.
                  BALL OF MAN: Prayers for Pax members who are traveling.

                  Moleskin

                  Not much smack talk this morning, just a lot of sweat angels left on the Greenway.

                  News

                  Convergence at The Dame for the Fallen Five on 13 July 2019.

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                  OHMS Edited This Title 06/12 Lions Den

                  QIC: Ohms

                  Date: 06/12/2019

                  PAX: Steam Engine, Red Tees, Countdown, Cheyney, Goose, Wuznt Me, Sparky, Oiler

                  AO: Lions Den

                  Conditions

                  Just right. Cool, overcast, no rain

                  COP

                  • Stretching by Steam Engine
                  • Mosey 100m
                  • SSH x 15 IC
                  • Ass Kickers x 15 IC
                  • High Knees x 15 IC
                  • Rinse & Repeat around track (400m)
                  • Infinity Plank
                    • Plank x 15 IC
                    • Plank Jacks x 15 IC
                    • Shoulder Taps x 15 IC
                    • Peter Parkers x 15 IC
                    • Annie x 15 IC (Both arms)

                  The Thang

                  Elevens
                  – Merkin x 1 OYO (Jog 50m)
                  – Shoulder Press x 10 OYO (Jog 50m)
                  – Merkin x 2 OYO (Jog 50m)
                  – Shoulder Press x 9 OYO (Jog 50m)
                  – Rinse & Repeat until you reach 10 Merkins and 1 Shoulder Press

                  Bleacher Dips
                  – Box Jump 1 bleacher step
                  – Dips x 1 OYO
                  – Box Jump 2 bleacher steps
                  – Dips x 2 OYO
                  – Rinse & Repeat until you reach the top of the stadium steps

                  Mary
                  – LBC x 20 IC
                  – American Hammer x 20 IC
                  – Plank x 20 IC
                  – Freddie Mercury x 20 IC
                  – Heel Touches x 20 IC
                  – Flutter Kicks x 20 IC

                  COT

                  “I’m different than most people…when I cross the finish line of a big race, I see that people are ecstatic, but I’m thinking about what I’m going to do tomorrow. It’s as if my journey is everlasting and there is no finish line.”

                  -David Goggins-

                  Podcast Link (definitely worth a listen):

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