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The dog ate my homework – 9-Volt – 05/29 (The Battery)

QIC: 9 Volt

Date: 05/29/2019

PAX: Deep Dish, Mrs Baker, Fast Lane, Sidewinder

AO: The Battery

Conditions

Dark, Sultry and making this thing up 5 minutes before we start

COP

 

Mosey to the side walk
SSH x 20 IC
BAC Fwd x 15 IC
BAC Rev x 15 IC
Seal Clap x 15 IC
Slow Squat x 15 IC
Willie Maze Haze x 15IC
Mosey to the first light pole

The Thang
PAX performs exercise at each of 10 light poles increasing quantity at each
1. Merkins  10 + 1
2. Squats 15 +2
3. Capt Thor 1 + 1
4. Burpees 1 + 1
Mosey to the pavillion
5. Stargazers (max in 1 minute)
6. Dips (max in 1 minute)
Repeat 5 & 6
Mosey to flags
Mary (Dealers Choice)
* Deep Dish – Freddy Mercury
* Fast Lane – Heel touches
* Sidewinder –  Way too many pickle pounders

 

COT

 

Moleskin

Sidewinder’s wife has been away too long and may be in store for some pickle pounders

News

New Friday workout at Hacksaw

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    Pure ROTten

    QIC: Ringwald

    Date: 05/28/2019

    PAX: Care Bear, Free Candy, Goose, Hobo, Mr. Clean, Sidekick, Sunshine, The Count

    AO: Hill City

    Conditions

    Cooler than normal, dry with some dew on the ground.

    COP

    Mosey to the main stage in Coolidge Park

    • Forward Fold X 3
    • Windmill X 15 IC
    • SSH X 20 IC
    • Wide High Knees X 10 IC
    • Squats X 12 IC
    • Ass Kickers X 12 IC
    • Capri Lap around smaller circle
    • Little Arm Circles X 10 IC
    • Reverse Little Arm Circles X 10 IC
    • Seal Claps X 10 IC
    • Chinook X 10 IC
    • Moroccan Night Club X 10 IC
    • SSH X 20 IC

    The Thang

    PAX moseyed beside the river, back to the Blue Rhino performing the following on the way:

    50 Merkins
    100 LBCs
    50 Lunges (25 each leg)

    PAX split into 2 groups of 4 below the stairs by the Rhino:

    • Group 1: Run to first bench/picnic table, perform the following OYO:
      • 10 Tricep Dips
      • 10 Step ups (One leg)
      • 10 Squats
      • 10 Step ups (Other leg)
      • 10 Merkins
    • Group 2: Perform AMRAP big boy situps until group 1 returns
    • Rotate
    • After each group has gone once, run to second bench/table, same exercises
    • Increase bench count by 1 each cycle

    COT

    Discussed Proverbs 31: 10-31. TLDR; Treat your significant other like there is no other.

    Moleskin

    Grumbles of the Memorial Day Murph lingered throughout the PAX.

    News

    July 13 – Fallen 5 Ruck/Workout convergence at the Dame; 0700

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      Dem Track Boyz

      QIC: Fissure

      Date: 05/29/2019

      PAX: Candu, She Shed, Whittler, Goose, Ohms, Prosciutto, Mr. Clean, Geek Squad, Peanuts, The Count (Respect), Milkman, Fabio, Sunburn (Respect)

      AO: Lions Den

      Conditions

      Warm

      COP

      High Knees
      Buttkickers
      Wide high knees
      Forward Fold
      Willy Mays Hayes
      Slow mosey lap

      The Thang

      • 40 Merkins, run lap
      • 40 Merkins, 30 Jump Squats, run lap
      • 40 Merkins, 30 Jump Squats, 20 Burpees, run lap
      • 40 Merkins, 30 Jump Squats, 20 Burpees, 50 big boy sit-ups, run lap
      • 40 Merkins, 30 Jump Squats

      MOM

      Flutterkicks x 20 IC
      Flutterkicks x 20 IC
      LBCs x 35 IC

       

      COT

      Accountability is key for most guys.  Reach out if there’s an area of your life where you struggle to hold yourself accountable.  It’s not easy to commit to holding a brother accountable but we have to remember it’s not all about ourselves (a wise pax recently told me).

      Moleskin

      Last couple weeks we’ve had to work around the city’s elite runners who’ve descended upon the Lions Den.  Ohms still works out with us, thankfully.

      Midwife noises doesn’t make sense but it’s in the lexicon, so….

      We did some redundant exercises today.  YHC didn’t check in with Boneyard or Hill City q’s.  Oops.

      Mr. Clean recently shaved his bod.

      News

      Fallen Five Ruck event – 7/13, 0700 at The Dame

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        Memorial Day “Murph”

        QIC: Fissure

        Date: 05/27/2019

        PAX: Sunburn (Respect), Red Tees, The Count (Respect), Prosciutto, Mr. Clean, Geek Squad, Fabio, U-turn, Moneyball, VSquared, Odd Job, Threeskin, Best in Show (Respect), Goose, FNG-Clouseau, Fastlane, Peanuts, Sunshine, Sidekick, Carebear, Mayhem (Respect), Bernie

        AO: The Dame

        Conditions

        Humid.  Who decided to start this at 0700?

        COP

        SSH
        Forward Fold
        Willy Mays Hayes
        SSH

        The Thang

        We gathered in the lot by the playground to discuss the plan.  Pax were encouraged to complete the workout as they saw fit.  The mile loop was explained (run to Erwin Marine front doors and back essentially).  Pax chose to either run the full mile with reps in between or broke up the running with reps in between.  Tough either way.

        The Murph (modified/no weighted vest)

        • 1-mile run
        • 100 big boy sit-ups (modified from pull-ups)
        • 200 merkins
        • 300 air squats
        • 1-mile run

        COT

        We made sure to remember what Memorial Day is all about.  We’re all thankful for our freedoms and the men and women who sacrificed their lives so we can enjoy it.

        Moleskin

        Props to Threeskin who finished first.  Turns out breaking up the run gives you an edge. 

        Carebear is a smart man.  He presented Prosciutto with a finder’s fee for a lead resulting in some biz.  FIVE HUNDRED BUCKS!  

        Threeskin gave us a sneak preview of the new Hacksaw flag.  Legit!

        Odd Job wore a shirt with a bunch of Michael Scott faces all over it.  Also legit.

        FNG Clouseau works for UPS in their investigations division.  Props to Fastlane for getting him out there.

        Moneyball has bone spurs and is either stubborn as hell or a beast.

        The Count took some beautiful pics on his fancy camera and Prosciutto tweeted it out to the masses with special hashtags because he’s a good listener.  Or not.

        News

        Fallen Five Ruck event – 7/13, 0700 The Dame

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          Sacrifice (not in a Creed sort of way…)

          QIC: Whittler

          Date: 05/25/2019

          PAX: Fissure, Geek Squad, The Count (Respect), Goose, Fly-by, Sunburn (Respect), Daisy (Willy Loman), Ringwald, Best in Show (Respect), Cowbell, Laces Out (Respect)

          AO: The Landfill

          Conditions

          PERFECTION

          COP

          Disclaimer was given on the fly as we mosey along the light poles, stopping about every 5th pole

          10 Imperial Walkers, 8 CBB x 1

          20 3rd grade exercise, 10 IW, 8 CBB x 2

          30 arm circles, 20 TGE, 10 IW, 8 CBB x 3

          40 SSH, 30 AC, 20 TGE, 10 IW, 8 CBB x 4

          The Thang

          Originally designed as a County Fair/Circus theme, I realized there was no theme

          7 of Diamonds

          7 Merkins per corner, run between corners

          14 Squats per corner

          21 LBC per corner

          28 calf raises per corner

          21 LBC per corner

          14 squats per corner

          7 merkins per corner

          Mosey to Playground for 3 ring circus

          PAX #1 did 10 swing crunches while PAX 2 did BBSU and PAX 3 did monkey humpers AMRAP.  Repeated 3x

          Mosey up to the soccer field where some fortuitous sandbags were placed

          Teams of 3 – One PAX carries sandbags across field while others do merkins.  Go until 3 carries have been done by each PAX

          Sand bag carry up and down the hill – same idea, just on a hill

          Cool down Indian Run

          Mary in the Pavilion

          Baby Shark x 2 minutes

          Pickle Pounders

          Pretzel

          Plank

          Reverse PP

          Hollywoods

          COT

          YHC wanted to talk about sacrifice.  This weekend is about sacrifice.  We are able to enjoy a free workout in a public park because of the sacrifices of those before us.  Memorial Day represents the sacrifice that our military made for us in order to have the freedoms that we have.  Jesus made the ultimate sacrifice so we could live on this Earth.  Sacrifice occurs all around us.  I challenged the PAX to figure out how they could sacrifice for someone else this weekend.  

          Moleskin

          It was great to have Best in Show back in the fold

          The 80s rock was strong and the speaker provided a nice coupon for the day

          Apparently Ringwald’s lady wants him to get rubbed down by a dude later.  Poll was taken as to whether this was weird or not.  (YHC confirmed that getting a rub down by a dude is weird)

          News

          The Murph

          Fallen Five Ruck July 13th

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            Personal Best Mile – Candu – 05/22 (Lions Den)

            QIC: Candu

            Date: 05/22/2019

            PAX: The Count (Respect x2), Sunburn (Respect), Whittler, Fissure, ThreeSkin

            AO: Lions Den

            Conditions

            Right Nice, lotta runners to compete with though

            COP

            Forward Fold x 10 IC

            Third Grade Exercise x 10 IC

            Willie Mays Hays x 10 IC

            Imperial Walkers x 10 IC

            LBACs x 10 IC

            Reverse x 10 IC

            Slomerkins x 10 IC

            Warm-Up Lap

            High Knees

            Butt Kickers

            Karaoke

            Other side

            Strides

            The Thang

            PR Red Bank Relay Mile Edition

            4 Laps – all ya got!!!!

            The Other Thang

            Groups of 3

            One HIM runs the track, the other HIM does lateral pulls, the other HIM does stadium jumps. Stay at your station til the next HIM arrives, then bolt!

            MARY

            Hollywoodz x 10 IC each side

            Heel Touches x 20 IC each side (Fissure cadence)

            COT

            Lots of F3 workouts don’t necessarily allow for PR. When given notice upfront about a certain task at hand with a defined criteria and end goal, F3 men should come prepared.

            1 mile, plenty of notice. The 3rd Quarter often determines the outcome of competitions. The 3rd Quarter of a mile lap is the hardest. Freed To Lead says F3 is to support men in the 3rd Quarter of life. We’ll do it again in the fall, you’ve been warned!~

            Moleskin

            Fissure had trouble hanging after he pranced around the track 4 times. It was a good twerkout

            News

            Ooltewah is up and running!

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              A whipping by wife’s design

              QIC: She Shed

              Date: 05/28/2019

              PAX: Peanuts, Sunburn, VSquared 

              AO: Boneyard

              A bit humid, not as many burpee buses now that school is out. 

              COP

              Side Straddle Hop – 25, High Knees – 20, Butt Kicker – 20, Imp walker – 15 count, Side straddle Hop – 25, Forward Fold – 20sec, LB arm circles – 15count, LBAC backward – 15, and Shoulder press – 15

              The Thang

              4 Station Mile Burner!!
              On the track there will be 4 stations with 4 workouts listed at each station. For the first lap around the track you will do exercise #1. For the second lap around the track you will do exercise #1 and exercise #2. Wash rinse and repeat until you get through 4 laps around the track and all four exercises.
              Staion#1 – Burpees – 10, Mntn Climbers – 10 each leg, Groiners – 5 each leg, Squat Jumps – 10
              Staion#2 – Big Boy Sit Ups – 20, Freddy Mercuries – 20, Shoulder Taps – 10, Hello Dolly – 15
              Station#3 – Mericans – 15, Incline Mericans – 15, Carolina Dry Docks – 15, Tricep Dips – 20
              Station#4 – Squats – 20, Calf Raises – 25, Lunges – 10 each leg, One Legged Pickle Pointers – 20 each leg.

              COT

              Keith Jarrett’s  most sold live Jazz album of all time was created during a performance when everything seemed to go wrong before the show and he was very upset with the venue prior to performing. Creativity thrives in times of disruption, discomfort, etc. Don’t be afraid of the disruptions and instead expect these times to drive ingenuity and new experiences.

              Moleskin

              The Count: Who is Q at Boneyard in AM?
              She Shed: That would be me

              *The Count didn’t show. Must have been scarred of a good beat down.

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                “Woodrow” HERO WOD For Memorial Day

                QIC: Rug Doctor (R)
                Date: 05/25/2019
                PAX:  Bubbles (R), FNG-Clothespin, Deep Dish, Fastlane, John Doe, Mrs. Baker (R), Mustang, Rhythm, Schnitzel (R)
                AO: The Battery

                Conditions

                Muggy and 71°F

                COP

                Disclaimer:  Welcome to F3.  I am not a professional which will become evident as soon as the workout begins.  We don’t know you’re medical history or level of fitness so work out accordingly and modify as necessary.  If you become injured or incapacitated we’ll get you help.  With that being said, let the fun begin.
                Mosey down the Greenway and around the Dog Park to the Parking Lot. Circle up.
                Willie Mayes Hayes IC x 12
                Lil’ Baby Arm Circles (Forward and Reverse) IC x 12
                Don Quixotes IC x 14
                Cherry Pickers IC x 12
                Copperhead Squats IC x 14
                Mosey around the Dog Park and back to the start of the Greenway next to Fiddlers Green (Where the Flags are Planted)

                The Thang HERO WOD “Woodrow”

                First Round: 
                10 Burpees
                200M Run
                Second Round: 
                10 Burpees
                20 Freddie Mercury’s
                200M Run
                Third Round:
                10 Burpees
                20 Freddie Mercury’s
                30 Merkins
                200M Run
                Fourth Round:
                10 Burpees
                20 Freddie Mercury’s
                30 Merkins
                40 Mountain Climbers
                200M Run
                Fifth Round:
                10 Burpees
                20 Freddie Mercury’s
                30 Merkins
                40 Mountain Climbers
                50 Sit-Ups
                200M Run
                Sixth Round:
                10 Burpees
                20 Freddie Mercury’s
                30 Merkins
                40 Mountain Climbers
                50 Sit-Ups
                60 Squats
                200M Run
                Seventh Round: 
                10 Burpees
                20 Freddie Mercury’s
                30 Merkins
                40 Mountain Climbers
                50 Sit-Ups
                60 Squats
                70 SSH
                200M Run
                Pick up the Six and converge back at the Flags on Fiddler’s Green for a round of Sally – Elbow Planks to Starting Merkin Position.

                COT

                CIRCLE OF TRUST:  This Monday is Memorial Day.  People get holidays confused, but Veteran’s Day is when we celebrate all Vets.  Memorial Day is when we honor all those who have given the last full measure of devotion by sacrificing their lives in the service of their country.  I created this HERO WOD to honor all those whose lives were cut short while defending our cherished way of life and all too forgotten or dismissed freedoms.  I named this Workout in honor of my cousin, PFC Woodrow H. Damron – CO B, 1ST BN, 23RD Marines, 4 Marine Division who was killed on 28 February 2019 D+9 during the assault on Turkey Knob at the Battle of Iwo Jima.  By March 3, 1945, two of every three infantrymen who came ashore on L-Day was a casualty.  After the Battle of Iwo Jima Admiral Charles Nimitz stated “By their victory, the 3rd, 4th, and 5th Marine Divisions and other units of the Fifth Amphibious Corps have made an accounting to their country which only history will be able to value fully. Among the Americans serving on Iwo Island, uncommon valor was a common virtue.
                33585808_1919608604996747_3450442314604871680_n
                BALL OF MAN: Prayers for Fastlane, his wife, and her grandmother as they provide care for her.  This past week was rough for her and she and they need our thoughts and prayers.  Prayers for Clothespins Grandfather who is suffering from Parkinson’s.

                Moleskin

                There wasn’t much chatter going on this morning but we did leave a lot of sweat angels on the  Greenway.

                News

                Convergence at The Dame Memorial Day for Murph this coming Monday.

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                Animal House of Pain

                QIC: She Shed

                Date: 05/23/2019

                PAX: Mr. Clean, U-turn, Hasbro, Geek Squad

                AO: Huey

                Conditions

                71 degrees and humid

                COP

                T-bombs, Side straddle hops, high knees, butt kickers, overhead claps, cherry pickers, Moroccan night clubs, Egyptian twists (yep…made that one up)

                The Thang

                Animal House of Pain
                Soundtrack of choice this week was Animal House

                Mozey around track switching to some Bernies, and slides.

                At back parking lot, commence the Burp and Merk stations. PAX split into 4 stations and rotate based on how fast the PAX at the Burp and Merk station finishes 7 counts. The other stations will complete one round of each of the following: Wall sits, planks, dips, Curls, shoulder press, tricep extensions, calf raises, squats and lunges. Once ruckus was achieved we mozied over to the ole love shack or as we called it today, the animal house.

                The Animal House routine went a little like this:

                Partner up. While one partner Bear Crawls to one end of the pavilion and mozies back you begin the count of incline merkins to 100.  Then while one partner Frog Jumps to one end of the pavilion and mozies back you begin the count of cinder block cleans to 100.  

                Marys

                LBC, Pickle points, pickle pounders, birthing sit ups (thanks U-Turn), etc.

                COT

                To be a great leader you must cultivate great leaders from those who you lead. 

                News

                Murph on Monday, May 27th at the Chick Dam! Be there.

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                  Get Out of Your Comfort Zone

                  QIC: Venus

                  Date: 05/23/2019

                  PAX: Best in Show, Blindside, Candu, Cowbell, Dirk, Fabio, Flemish, FNG-Hamburglar, Free candy, HoBo, IronButt, Loanshark, Prositto, Skitch, Sunshine, The Count, Uncle Fester, WasntMe

                  AO: Hill City

                  Conditions

                  Pleasant with a lot of Humidity a light northerly breeze 74 degrees

                  COP

                  Run to great hall
                   
                  SSH ICX20
                  Cherry pickers ICX15
                  Baby arm circles F/R IC15
                  Forward fold IC 10 count
                  Reach right/reach left IC 10 Count
                  Lean right and left IC 10 Cunt 
                  Freddie Mercury ICX5 each side
                  Forward fold Hold of 10 Count
                  Reach right/reach left ICX5

                  The Thang

                  Run to stairs 
                   
                  Round 1
                  Assemble at the bottom of the stairs
                  Pair up and one person box jumps up 8 stairs then hold Al gore: next partner repeats till both pairs reach the top. Hold Al Gore till entire group finished
                   
                  Repeat 2x
                   
                  Round 2
                   
                  Mount Midoriyama
                  Stay in partners first person runs (moderate pace) up to the top while other partner jump squats. Then switch.
                   
                  Repeat 2x
                   
                  Round 3
                  First person runs (moderate pace) up to the top while other partner scissor jump lunges squats. Then switch.
                   
                  Repeat 2x
                   
                  Round 4
                   
                  Jail break sprint up steep part of hill next to  Mount Midoriyama. Repeat 2x
                   
                  Run Back to Blue Rhino
                   
                  Mary 
                  BBC’s slow count ICX15
                  American hammer slow count ICx15 lead by the Count “Q got a cramp”
                  Plank hold for 45 sec
                   
                  Stretches
                  Forward Fold ICX15
                  Lean Right ICX15
                  Lean Left ICX15
                  On your six hamstring and butt behind the knee pull
                   
                   

                  COT

                  Do something uncomfortable.  Step out of your comfort zone and find something you can do that is short, medium, and long term goal.  For me… Get to F3 more than once a week; i would like to get my masters like Iron Butt did. I would like to get connected at work from a volunteer leadership standpoint. Decide for yourself and set S.M.A.R.T Goals to accomplish you dreams and goals. 

                  Moleskin

                  The Q got an ab cramp and had to stop and The Count had to take over.

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