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Diamonds Are Forever (Or at least they feel that way)

QIC: Rug Doctor (R)
Date: 05/15/2019
PAX: Deep Dish, Fastlane, Mrs. Baker (R), 9 Volt (R), Sidewinder (R), WuzntMe
AO: The Battery

Conditions

Dry and cool 52°F

COP

Disclaimer: We’re all veterans here but you’re here voluntarily and if you go into cardiac arrest or stub your toe we’ll get you to your vehicle or call in Lifeforce.
Mosey around the Dog Park and back to the flags.
SSH IC x 12
Imperial Walkers IC x 12
Little Baby Arm Circles (Forward and Reverse) IC x 12
SSH IC x 12
Mosey around the Dog Park and back to the flags.

The Thang

Four cones were set up about 100 feet apart in a baseball diamond pattern on the grass around the flags.  The Pax all gathered at the first cone to begin.
Title of exercises or routine
First Round: 7 Burpees at Cone 1, 2, 3, and 4. Running in between each cone.
Second Round: 14 Merkins at Cone 1, 2, 3, and 4. Running in between each cone.
Third Round: 21 Lunges (both legs count as one) at Cone 1, 2, 3, and 4.  Running in between each cone.
Fourth Round: 28 Big Boy Sit-ups at Cone 1, 2, 3, and 4.  Running in between each cone.
Fifth Round: 35 Air Squats at Cone 1, 2, 3, an 4. Running in between each cone.
Sixth Round: 42 Mountain Climbers at Cone 1, 2, 3, and 4.  Running in between each cone.
Seventh Round: 49 SSH at Cone 1, 2, 3, and 4.  Running in between each cone.
Had time to begin at the First Round again and went through another round of Burpees.
Mary:
7 Freddie Mercury’s
7 Crunches
7 Hello Dolly’s
7 Leg Lifts
7 Dead Cockroaches

COT

CIRCLE OF TRUST: Find someone to be kind to today.  It is small random acts of kindness that can have a tremendous impact on someone.
BALL OF MAN: Prayers for Fastlane, his wife, and her grandmother as they provide care for her.

Moleskin

I don’t think the PAX really enjoy this workout as they frequently referred to me as several colorful expletives during the Q.

News

Convergence at The Dame Memorial Day for Murph.
Hero WOD “Zachary Keller” at The Battery the Saturday before Memorial Day.

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Find the Stairs and Catch the Hares

QIC: Mr. Clean

Date: 05/15/2019

PAX: Early Bird, Milkman, Ohms, She Shed, Sidekick, Vila, Whittler

AO: Lion’s Den

Conditions

56 degrees (perfect marathon temp). Clear. Low humidity.

COP

SSH x15 IC

Forward Fold x15 IC

Imperial Walkers x15 IC

Willie Mays Hays x15 IC

Plank x15 IC

Pike x10 IC

BAC x15 IC

Reverse BAC x15 IC

Moroccan Night Club x15 IC

Shoulder Press x15 IC

The Thang

Ohms arrived sometime during the COP (way to be an awesome dad), after making sure his 2.0 was taken care of. We moseyed back to his truck for some coupons. Moseyed back to the bleachers for the following routine.

No Elevator…Take the Stairs
Pax partnered up. One suitcase carried a coupon to the top while the other completed exercises in the Dora format.

100 Merkins

100 Inverted Rows

100 Dips

100 Shoulder Press (Pax used coupon for Presses and explorer got a “break”)

Tortoise and the Hare
Pax stayed with the same partner. One Pax completed an exercise while the other moseyed. In increments of 10, the Pax did the following…

100 Squats

100 Monkey Humpers

MOM

COT

Shield Lock, iron sharpening iron, and/or accountability is a foundational principle of F3. YHC forgot that a bit over the few weeks after my second son was born…YHC was reminded, it hurt for minute, then it motivated me. Thanks Pax for supporting each other. Additionally, the challenge this week, as presented by Vila, “don’t be casual with the HC”

Moleskin

Oddly enough, it was very low this morning…

I did hear a passing runner say…”you can just hold it for me”

The construction guys partnered up as did the former Gordon Lee guys

News

Memorial Day Convergence — “The Dame” (Chickamauga Dam) 0700 Startex

Fallen Five Memorial Ruck — 07/13/2019. Registration will be live this week.

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    Better By Fear

    QIC: VSquared

    Date: 05/14/2019

    PAX: Iron Butt, Sunburn, Durk, Vila, Ducktales, She Shed

    AO: Boneyard

    Conditions

    Nipply

    COP

    Warm Up:

    1. Imperial walker x30
    2. Willie Mays Hayes x12
    3. Rise & Shine Yoga Sequence (via Vila)
      1. Forward fold x12
      2. Downward dog x12
      3. Upward dog x12
    4. Side startle hop x50 (last x10 double time)
    5. Mosey around baseball diamond then to little workout place.

    The Thang

    The Murph Scares Me; So Let’s Get Prepared
    The Simple(r) Mini Murph
    (A Dora based exercise between a group of 3 Pax)

    1. One Pax will run around the playground area.
    2. A second Pax will be doing as many LBCs as possible in during that lap
    3. The final Pax will be pumping out as many of the following exercises as possible to reach the allotted number of each. The Pax will tally their numbers to get there.
      1. Pull Ups (x100)
      2. Merican’s (Push Ups)(x200)
      3. Squats (x300)(modify up by doing them on the wobbly base)
    4. Mary: mosey back to Circle and call out other men to lead. We got in six different sets of core excercises this morning!

    COT

    Because some things are worth preparing for God gave us fear.

    It’s really quite simple. We wouldn’t do shit unless we saw something in it for us. This helps us survive in many cases, but can also prove to be a barrier to addressing areas of our lives that are unhealthy. Fear is produced by various things that trigger us emotionally and we have a fight, flight, or hide choice at that moment. There are undoubtedly times to all of those responses, but fear is particularly notorious for giving us reason to run when we should fight, or try to engage something when we really need to just sit there in it and let it pass.

    Identify it, examine it and the effect it has on you (repeat if necessary), seek the best way you can respond to that situation that is triggering you and what would actually motivate you to action, and then do it. This sentence long process can and will take a lifetime of slowly learning one thing then another about our fearful hearts and unlearning and learning various aspects of truth and how it applies to our lives. This is the process we must fall in love with, though until heaven will always find our selfish finite selves in tension with.

    The ultimate place we see this need for becoming connected to the process is in our sanctification from a sinful heart and flesh, and the motivation that drives it is found in the gospel that both makes it possible by propitiation and imputation (look those words up!). That one man had enough empathy and fear for another to whom He owed nothing that He gave his life for that other men – for all other men. We are called to fear that which we had to be made holy before and that our sinful bodies are not capable of not sinning and disappointing our great and merciful God.

    So what we do out here is small, but we come together to fight fears of guilt, shame, loneliness, sadness, bad health – all of these and more have driven us to prepare by attendance; by doing the hardest part of getting out of the bed each morning we work out. And that sets the precedence for the rest of our day(s). May we not operate without fear, for where would any motivation be found!? Get to know yourself, and let us interact with fear well as we come away with a motivation that won’t as easily falter.

    Cheers to a fear-filled day – HIM!

    Moleskin

    Don’t challenge the old guys to a pull-up contest. Damn.

    News

    Murph and Fallen 5 Ruck; see Slack for details.

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      We up’d our average, so…

      QIC: threeskin

      Date: 05/14/2019

      PAX: Flemish, Goose, Hobo, Red Tees, Skitch, Sidekick, Sunshine

      AO: Hill City

      Conditions

      Coldest day of May

      Disclaimer

      Just in case anyone forgot.

      COP

      SSHs – in-between everything x 10 IC
      Imperial Walkers x 10 IC
      Good Mornings x 10 IC
      Willie Mays Hays x 10 IC
      Forward Folds x 10 IC
      F3 Arms x 10 IC
      Calf Stretch 
      Mosey

      The Thang

      Blue Rhino Relay

      Team Up: use the loop up Tremont for a timer – fast/slow advantage
      Runner yells switch upon return.  

      Round One:
      Team: Rotate 8 ct BBs while each PAX takes a turn running

      Round Two:
      Rest of team: complete two cycles to win
      Squats
      Imperial Walkers
      Run

      Round Three:
      Rest of team: complete two cycles to win
      Merkins
      Pickle Pointers
      Speed Walk (hahahaha)

      Mary:
      Pretzel Crunch
      Freddie Mercury
      Dying Cockroach 
      Broga

      COT

      Law of the Inner Circle: you are the average of the people you surround yourself with. 
      There are 2 ways to look at this, I you bringing the average up or down? What can you do to affect change?
      CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
      BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

      Moleskin

      Sprints, no matter how many, are difficult.

      Speed Walking is definitely a sport.

      News

      Memorial Day Murph
      Fallen Five Ruck

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        The thriller

        QIC: Ducktales

        Date: 04/30/2019

        PAX: Dirk, Peanuts, Ironbutt, Roadhouse, Whoopi, CANDU, Sidekick

        AO: Boneyard

        Conditions

        Always like the thriller at the boneyard

        COP

        Burpee tuck Jumps 10 oyo

        10 Wide mericans

        15 flutter kicks IC

        Mosey

        10 box jumps up bleachers oyo

        Mosey to the gym

        The Thang

        Circle of Plank
        Pax hold plank in circle 2 at a time did 5 pull ups

        Mosey to Great Wall

        Bear crawl to city food

        10 diamond mericans IC

        Mosey to tennis court

        Karaoke, Bernie, karaoke, mosey 3 times around court.

        Mosey to back of teachers lot

        Pickles were pounded IC

        Seal claps IC

        Another round circle plank

        COT

        Moleskin

        I wanted to cut out 4 minutes early to make a breakfast meeting and sidekick called me out for more pull ups! We pull used and planked till 6:15

        News

        Growruck August 23rd weekend.

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          Soundtracked

          QIC: ducktales

          Date: 05/02/2019

          PAX: hasbro, She shed, u turn, truck yeah, geeksquad

          AO: the Huey

          Conditions

          We are in perfect condition, in preparation for weezer at river end we rocked out to their whole album of covers.

          COP

          SSH ic 18

          Windmill ic 18

          Little baby arm circles ic 18

          Reverse ic 18

          Shoulder preempt ic 18

          Squat turn punches ic 18

          Mosey to start thing

          The Thang

          At she sheds VQ he blew my mind with the way he used the Huey space. The bleachers ! We have been to the park 100s of post and driven by even more and had not thought about them.

          Step up box jumps
          stepped up a row with each leg, then box jumped the last row up. 10 oyo

          Mosey to wall

          Wall set joe Fraser 18 IC

          10 Mericans IC

          Wall sit Muhammad Ali 18 IC

          10 mericans IC

          Mosey to shack

          10 Decline mericans IC

          On sit bus driver 18 IC

          10 incline mericans IC

          Mosey to tennis courts

          Karaoke, Bernie Sanders, karaoke, mosey 3 times around court

          Mosey to back street

          We back street boys did diamond pushups at the 4 way

          Mosied up side street and a dog started barking fiercely, thankfully for the 6 cujo was one a cable.

          Met up at the laundry mat, did squats

          Mosey back to big flag and SSH 18 IC

          10 burpees

          COT

          Continue in prayer, and watch in the same with thanksgiving. Colossians 4:2

          Moleskin

          1st birthday Q and it was a smokefest.

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            Relay For Strife

            QIC: Sidekick

            Date: 05/13/2019

            PAX: Threeskin, Whittler, Prosciutto, Sparky, Fast Lane, Early bird

            AO: Beast Ridge

            Conditions

            57 With a bit of a Nip in the air

            COP

            SSH ICX30; Willie Mays Hays ICX15; Slow Squats ICX15; Forward Fold ICX15; Mercans ICX12; Left over Right ICX10; Right Over left ICX10; Seal Claps ICX15; Alabama Ass Kickers (Auburn Variety) ICX15; Shoulder Press ICX15

            Grab the Corn and Mosey to Soccer Field

            The Thang

            Relay for Strife

            Broke up into two groups.

            Round 1

            Pax 1 – Run a lap of defined distance and route

            Pax 2 – Ircans

            Pax 3 – Box Jumps with Corn on your back (Step ups to modify)

            Pax 4 (where applicable) – Hold Al Gore

            When runner gets back, rotate forward in the PAX count.  Repeat until all Pax have completed each leg

            Round 2

            Pax 1 – Run a lap of defined distance and route

            Pax 2 – Dips

            Pax 3 – Squats with Corn on your back (Step ups to modify)

            Pax 4 (where applicable) – Hold Al Gore

            Round 3

            Pax 1 – Run a lap of defined distance and route

            Pax 2 – Dercans

            Pax 3 – Lunges with Corn on your back (Step ups to modify)

            Pax 4 (where applicable) – Hold Al Gore

            AmeriCORN Challenge

            Each Pax takes a turn of Mercans to failure with corn on your back

            Mosey to flag to drop the corn

            Mosey to Pavilion for modified Mary

            Super Dips ICX20; Box cutters ICX15; Super Dips ICX15; Rosalita ICX15

            Mosey to Flag

            Time

            COT

            F3 Chatt is growing! Don’t get complacent.  Keep the momentum moving forward.  Visit other AOs.  I went to 5 AOs last week and did not even get to Hill City.  lots of good workouts to share both internally and externally to F3.  None of which are too far to drive to.

            Moleskin

            I didn’t catch most of the MC this morning.  so not real sure what was said.  PAX seemed to have a good time though and it was nice to have some salty meat and a German dictator with us this morning. 

            News

            Murph at the Dame! 5/27!

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              Dora the Prison Inmate got Struck by Lightning

              QIC: WuzntMe

              Date: 05/11/2019

              PAX: Rug Doctor (Respect), Threeskin, FNG-John Doe, Snooze Button, 9Volt (Respect), FNG-Private Ryan, Mongo, Bubbles (Respect), Mrs Baker (Respect), Deep Dish, Fastlane, Sidewinder (Respect)

              AO: The Battery

              Conditions

              Rain. Thunderstorms. Workout cut short due to lightning in area.

              COP

              SSH x20 IC

              5 Burpees

              20 IC:

              • monkey humpers
              • Don quixote
              • 3rd Grades
              • WillieMaysHays
              • Finkle Swing
              • ForwardFold

              5 burpees

              10 control freak merkins

              SSHx20

              The Thang

              While under a pavilion to keep from drowning, PAX counted off in groups of five. Stations 1-4 did their exercises AMRAP while station five completed its method of travel – and then rotated. Four total Pods of 5 exercises.

              Bear Crawl rotation

              1. Slow squats
              2. Dry docks
              3. Dips
              4. Cockroach

              Peter parker rotation

              1. Lunges
              2. Overhead presses (w/ Threeskin’s Cookie Jar)
              3. Parker Peters
              4. Cpt thor

              high knee rotation 

              1. Step ups (w/ Threeskin’s Cookie Jar)
              2. Little Baby Arm circles
              3. Merkins
              4. Hello dolly

              PrimeTime rotation

              1. High knees
              2. Chinooks
              3. Descending merkins
              4. Reverse crunch

              PAX completed first pod before lightning caused us to scurry.  Mrs Baker and 9Volt decided to come back to the Battery for Monday blackops to complete the entire routine in 45 minutes, and finish with Mary – BBSitups, Flutter Kicks, and crunches.

              COT

              CIRCLE OF TRUST: Due to the strange conditions of the workout, we didn’t end with a COT. 
              BALL OF MAN: See above.

              Moleskin

              John Doe named as much because he posted twice at Nashville/Franklin, and was never named. Private Ryan looks vaguely like Matt Damon if you squint enough/have a firework explode near your eye, but his last name is also mentioned in the movie.

               

              (Moved to Fletcher Park due to Cleveland Marathon)

              News

               

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                Give Me A 10 Count – 05/13 (Huey)

                QIC: Lugnut

                Date: 05/13/2019

                PAX: Hasbro, Hector, Mr Clean, U-Turn, Geek squad, Ducktales, Red tees, Milk Man

                AO: The Huey

                Conditions

                64 Degrees and Wonderful

                COP

                Cherry pickers – 20 IC

                Bolt 45’s – IC (4 Count) – 15 squats to halfway down.  15 squats halfway to full down.  15 full squats.

                Forward Fold 15 IC

                10 Merkins OYO

                WMH 15 IC

                10 Burpees OYO

                The Thang

                Run to first light pole and perform 1 rep of prescribed exercise, second pole then perform 2 and so on. If next light is not lit, perform double the previous number.

                Squats

                Pickle Pounders 4 count

                BBC

                Merkins

                Monkey Humpers 4 count

                Each lap around we will complete 5 burpees OYO.

                This proved to be a lot tougher than YHC had expected. Feel the burn.

                MoM

                Each PAX called out an exercise.

                Fissure Kicks

                Pickle Pounders

                On your back. On your Belly

                10 count Hector

                As the PAX were calling out exercises for our MOM. Hector decided that the next exercise would be a 10 count. The mumble chatter ensued. 

                COT

                We discussed the devotional I had read the previous night from Tim Tebow.

                Psalm 118:24: “This is the day that the Lord has made. We will rejoice and be glad in it.” 

                This is the day that God has made. This day. Right now. Whatever moment you are breathing in, God made this day. Even when times are tough, something about this day is good. 

                This is the day to live without fear of the unknown, without being chained by failure or what-ifs. This is the day to be willing to change, to be open, to believe, to hope. If we don’t attack each day with this intentionality, it’s almost like telling God, “Thanks, but no thanks.” 

                Prayers were asked for Clean and his family as well as Angus and all the unspoken. 

                Moleskin

                Ducktales was late, still gave 110% as always. Hector and the 10 count is one of my favorite exercises so far in F3. Hasbro found a mushy land mine toward the end. 

                News

                Fallen Five Ruck, see Clean or Duck for details. Don’t forget to EH. We need everyone in Chattanooga to be a HIM.

                Lug Out

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                  I Need Longer Gloves

                  QIC: Steam Engine
                  Date: 05/11/2019
                  PAX: Fissure, Ringwald, Uncle Fester, Doodles, She Shed, Fly-By
                  AO: The Landfill
                  Conditions: Rain held up for the beatdown but left plenty of puddles for us to play in.

                  Disclaimer: Hello, I am Steam Engine. I will be on Q you know the drill I am not a pro and you are here on your own free will.
                  Side Note: Being Mother’s Day weekend I got my inspiration for this beat down from the Rosary. If anyone knows about the Rosary you pray a series of Hail Mary’s, Our Father, and Glory Be. To show our respect to the mother of Jesus we won’t be praying the rosary this time but instead do an ab exercises for every Hail Mary. Get it.
                  The Thang
                  Cross (Apostle Creed) (5 Burpees)

                  1. Our Father (20 SSH)
                  2. Hail Mary (10 LBC IC)
                  3. Hail Mary (10 RBC IC)
                  4. Hail Mary (10 Flutter Kicks)

                  Glory Be (20 Curls IC)

                  1. Our Father (20 SSH)
                  2. Hail Mary (7 American Hammer IC)
                  3. Hail Mary (7 Superman IC)
                  4. Hail Mary (7 Australian Snow Angels IC)
                  5. Hail Mary (7 American Hammers with Coupon IC)
                  6. Hail Mary (7 Hello Dolly IC)
                  7. Hail Mary (7 Rosalita IC)
                  8. Hail Mary (7 Box Cutters IC)
                  9. Hail Mary (7 Dying Cockroach IC)
                  10. Hail Mary (5 Outlaw CW OYO & 5 Outlaws CCW OYO: Make O’s with your feet)
                  11. Hail Mary (17 100s IC:legs straight at a 45 degree angle of ground, heand and shoulders off ground. Arms by your side with palms facing down do quick 6 inches pulses with arms until you reach 100 ) Clearly underestimated how difficult this one would be. 

                  Glory Be (20 Shoulder Press)

                  1. Our Father (20 SSH)
                  2. Hail Mary (Boat Canoe)
                  3. Hail Mary (Captain Thor OYO)
                  4. Hail Mary (7 Pretzel IC)
                  5. Hail Mary (7 Freddie Mercury IC)
                  6. Hail Mary (7 Monkey Crunches OYO: regular sit up but touch your ankles when you come up and go back down)
                  7. Hail Mary (7 Never Cross Dolly IC: Iron Cross  with Hello Dolly)
                  8. Hail Mary (7 High Plank IC)
                  9. Hail Mary (7 Pickler Pounder IC)
                  10. Hail Mary (7 Hollywood IC) We got our front and back wet might as well get the sides. 
                  11. Hail Mary (7 Hollywood IC)

                  Glory Be (20 Bench Press)

                  1. Our Father (20 SSH)
                  2. Hail Mary (7 Heavy Freddies IC: Freddy Mercury’s holding coupon 6 inches from the ground)
                  3. Hail Mary (Homer to Marge)
                  4. Hail Mary (7 Low Plank IC)
                  5. Hail Mary (7 Low Pickle Pounders)
                  6. Hail Mary (7 Ankle Taps IC)
                  7. Hail Mary (7 Sweat Angels IC: Double Dolly. Arms and Legs 6-inches off the ground)
                  8. Hail Mary (7 Windshield Wipers IC)
                  9. Hail Mary (7 Big Boy Sit Up OYO)
                  10. Hail Mary (7 Heel Tap IC: Legs table top position bring one leg down where heel taps ground then alternate legs)
                  11. Hail Mary (7 Hatching Butterfly OYO) seated position place the bottom of your feet together as you would do if performing the butterfly stretch. Raise hands directly over your head, lay back as if performing a WWII sit-up and return to the starting position with hands over your head.

                  Glory Be (20 Bent Over Row)

                  1. Our Father (20 SSH)
                  2. Hail Mary Partner up (10 Standing Twist with coupont IC)
                  3. Hail Mary (7 Imperial Walker IC)
                  4. Hail Mary (7 Chopping Wood OYO each side: Coupon chest level bring down outside right foot and extend diagonally across body)
                  5. Hail Mary (7 Coupon Halo CW OYO: Make a big circle around upper body using coupon)
                  6. Hail Mary (7 Coupon Halo CCW OYO)
                  7. Hail Mary (7 Side Plank IC)
                  8. Hail Mary (7 Side Plank Opposite side IC)
                  9. Hail Mary (7 Straight Leg Raises IC)
                  10. Hail Mary (7 Crunchy Frog IC)
                  11. Hail Mary (Alphabet OYO)

                  Glory Be (20 Bench Press)

                  1. Our Father (20 SSH)
                  2. Hail Mary (7 LBC IC)
                  3. Hail Mary (7 RBC IC)
                  4. Hail Mary (7 Hello Dolly IC)
                  5. Hail Mary (7 Rosalita IC)
                  6. Hail Mary (7 Box Cutters IC)
                  7. Hail Mary (7 Freddy Mercury’s IC)
                  8. Hail Mary (7 American Hammers IC)
                  9. Hail Mary (7 Pretzel IC)
                  10. Hail Mary (7 Big Boy sit-ups IC)
                  11. Hail Mary (5 Asheville Abs IC)

                  Time: we were close to completing but had to return the Dewayne’s back to their proper home and do COT. Below are the final two exercises.
                  Glory Be (20 Shoulder Press)
                  Medallion Closing Hail, Holy Queen (10 Burpees)

                  Count-o-rama
                  Name-o-rama
                  WOD:
                  “The gap between what you are and what you want to be is only as large or small as your commitment. ”
                  “But the I was dedicated in so many other ways, too… getting to sleep earlier, not cheating on my diet, drinking water as opposed to other beverages. There’s a lot of different things that go into that word dedication and discipline.” – Pat Downey
                  A lot of people talk about commitment and dedication and it is always one-dimensional. People want to get healthy and say they are committed to going to the gym X  amount of times a week. But being healthy is more than going to the gym it is getting rest, eating the right things, and doing the right things when you are not in the gym. I feel like F3 get’s it you come bc you want to be healthier but not only does it challenge you physically but mentally and spiritually. You gain men that call you out when you are slacking and will help you stay committed to the right things.
                   
                  Announcements:
                  Memorial Day convergence at the Dame

                  Moleskin
                  An hour beatdown of nothing but Mary was not the best idea after a storm. We got to splash around making sweat ankles and Australian Snow Angels. Our tailbone and cheeks were sore from the ground.
                  Quote of the day came when we did low planks to my side Doodles just states “Wish I had longer gloves” at that moment we lost it. Thanks for that memorable moment Doodles.
                  Honorable mentions was “Dude I’m squishing” which I think we all were. We were pretty much a human sponge soaking up all the water from that parking lot.