backblasts – Page 136 – F3 Chattanooga

January 26, 2019

Let There Be Rock(s) – 2.0

QIC: Ringwald
Date: 01/26/2019
PAX: Candu, Cowbell, Fissure, Free Candy, Geek Squad, Iron Butt, Milkman, Mr. Clean, Prosciutto, Radiohead, Roadhouse, She Shed, Skitch, Steam Engine, Uncle Fester, Venus, VSquared
AO: The Landfill

Conditions

Same temp as a year ago, ironically. 29 with a slight windchill, which made the ground crunchy, but dry.

The Disclaimer

Delivered a little better than my first time a year ago.

COP

Parking Lot

Side Straddle Hops X 20 IC
Wide High Knees X 15 IC
Imperial Walkers X 10 IC
Windmills X 12 IC
Cherry Pickers X 15 IC
Little Arm Circles X 15 IC
Reverse Arm Circles X 15 IC
SSH X 10 IC
Slow and Low Squat X 10 IC
Drowning Pool – Bodies
- Let the Bodies hit the floor – donkey kick
- Any number mentioned – Merkin
- During verses – Alternating Annie’s

The Thang

Divided up workouts into 3 categories – Arms to the tunes of 00s rock, Core to the tunes of 90s rock, and Legs to the tunes of 80s rock.
Arms – Pavilion

Partners with coupons
- Rotation 1
  - Partner 1 – 10 tricep dips; Partner 2 – shoulder press 20 yards
- Rotation 2
  - Partner 1 – 10 Merkins; Partner 2 – biceps curls 20 yards
- Rotation 3
  - Partner 1 – 10 tricep dips; Partner 2 – arm extension 20 yards
- Rotation 4
  - Partner 1 – 10 Merkins; Partner 2 – triceps extensions 20 yards
Songs Used
- Linkin Park – Papercut (00)
- White Stripes – Seven Nation Army (03)
- Muse – Hysteria (04)
- Disturbed – Down With The Sickness (00)

Core – Mosey around then down to lower park level

Partner 1 performs the exercise while partner 2 Bernie Sanders’ 20 yards and back
- Rotation 1 – Drag Queens
- Rotation 2 – Freddie Mercury’s
- Rotation 3 – American Hammers
- Rotation 4 – Big Boy Sit-Ups
- Rotation 5 – Leg Climbers
- Rinse and repeat
Songs
- Foo Fighters – Everlong (95)
- RHCP – Give it Away (91)
- Rage – Calm Like a Bomb (99)
- Nirvana – Smells Like Teen Spirit (91)

Legs – Hill at the pavilion

Partners
- Rotation 1
  - Partner 1 – 10 lunges in place each leg
  - Partner 2 – Sprint to halfway point – 10 squats; duck walk to top of hill – 5 squats
- Rotation 2
  - Partner 1 – 15 jump squats in place
  - Partner 2 – Sprint to halfway point – 5 lunges 1 leg; duck walk to top of hill – 5 lunges other leg
Songs
- Motley Crue – Shout at the Devil (83)
- Scorpions – Rock You Like A Hurricane (84)
- Guns N Roses – Welcome to the Jungle (87)
- Europe – The Final Countdown (86)

Words of Wisdom

Freed to Lead talks about “The Sifter” – a premise related to male relationships and how F3 solves the “Little particle” problem.

Read the book, but the short of the long I explained is that most relationships you create between men are small particles, friendships that fall through when your life gets shaken up. F3 creates those “big particle” relationships, where friends stick through when you need tough advice or things get rocky.

Moleskin

Straight to the point:

Jack White may have married his sister, a fact we will never know for sure.
A few people questioned my rock selection and are now dead to me.
Venus cannot stand up during Bernie Sanders.
Iron Butt [purposefully] tumbled down the hill with grace, showing his young age and showing up some of the whipper-snappers.

January 25, 2019

Ring Around the Mosie

QIC: Free Candy
Date: 01/22/2019
PAX: Back Pew, Best in Show, Carebear, Cowbell, Dirk, Fabio, Falco, Harry Carey, Iron Butt, Ringwald, Roadhouse, Skitch, Sunburn, Sunshine, VSquared, Venus
AO: Hill City

Conditions

The Disclaimer

I am not a profession although I wish I was. If you are injured we will drive your car to you or walk you to your car. Modify if necessary.

COP

Mosey to the scenic route along the river to the great hall.
x20 IC SSH
x15 IC Back-and-feet-against-wall arm flaps
x15 IC Back-and-feet-against-wall invisible ladder climbs
x25 IC Wall Sit
x20 IC SSH
x15 IC Mountain Climbers
x10 IC Merkins
x10 IC Pickle Pounders
x20 IC Knee Huggers (stand facing the slanted wall, lift one foot up as high as you can and let it fall into the wall, slowly kick off the wall. Alternate feet every time. Keep your arms to your sides and do not use them to push you up).
x20 IC SSH’s
x8 Lay-on-your-stomach-sprawled-out and reach back and across with one arm.
x8 Repeat above, but switch arms.

The Thang

Mosey to the grass in the middle of the sidewalk circle in the park (I will have had a rock pre-placed here).
Read outloud:
Everyone stand in your groups. There are 6 stations set up around this circle. At each stage you will perform the exercise listed on the sheet of paper located there. You will not need to keep count of your reps because one of the stages has a way of doing that for all of us. *points to direction of stage*.
When you arrive at that stage, you will be instructed to count to 5. Then you and your team will ring a bucket and begin sprinting, not jogging, down the sidewalk under the bridge, to the left, and until you get to the blue trashcan. Once you reach the trash can, turn around and come back. When you get back, the last person back rings the bucket. That second bucket ringing will signify to everyone that we all need to rotate stations counter clock wise.
1. The Stage
Get up onto the stage any way you can and then stand up. Go back down any way you want.
Options: Jump up or step up.
Modified: Hold a plank on the stage.
2. Benches by the stage
Incline merkins.
3. The Sprint
Have someone count to 5, then ring the bucket and immediately begin sprinting down the sidewalk, and around to the left. Turn around when you get to the blue trashcan and when you get back, the last person must ring the bucket.
4. Circle of Benches.
On any of the benches in the circle, alternate legs and do a step up, kicking the opposite knee up in the air.
5. Fountain Fun.
Each of you do a shuffle in a figure 8 around two statues. Do not overlap with each other’s statues.
6. Light abs.
LBCs
After one rotation of all the stages, bear crawl to center of the field. 10 count rest.
There will be one large rock. We will form a line, shoulder-to-shoulder, then lay on our backs and perform big boy situps in cadence. Every time we go down the rock will transfer, going from one end to the other and back. the “1..2..3..” count is done while everyone is on their backs. Do this until it gets to the end.
Bernie Sanders back to the station you were just at. This time we are going around the circle in the reverse direction.
When the second rotation was almost finished I instructed everyone to run to the center of the circle in the grass again.
Perform a pass-the-high-five circle. Everyone planks in a circle and you pass a high five. After one rounds of this, the high fives start on opposite ends of the circle. If you’re the person it catches up to, you have to do 3 burpees and it ends. Except….we even had to add a third and it never overlapped. So props to everyone for that. 1 burpee was given to everyone anyway 🙂

COT

Failure.
Fact: Not everyone that fails is a failure.
Fact: everyone fails and all of your friends and family have lives marked by failing.
Fact: we have bad associations with the word failure.
It can bring us to feel immense shame, like we are never going to be good enough for even ourselves. How many times do you tell yourself you’re going to stop doing something bad that’s in your life? Each time you swear you never want to and never will do it again. Then what do you do? You fail again. And you begin to believe a lie: that you’re not good enough to even do what you’ve said to yourself. And you believe that if you can fail yourself that easily that you’ll fail others too. And that brings you to feel deep shame.
But what if we could flip that around and when we fail we get back up, we talk to a friend, a spouse, someone in a men’s group, and we bring it to light. We admit that this single instance of failing does not make us failures. What does make you a failure is if you stop trying to learn from failing. Because everyone does it. But where it matters the most, are you bolstering up your defenses? Are you taking that situation and weakness you had as wisdom for the next time you’re in similar circumstances?
I hope that you can. I hope that you can give yourself more grace today when you let others down and when you let yourself down. I hope that that resolution you gave yourself to be more active this year doesn’t get squandered because you missed a workout or two and it’s still January. I hope for you all today that you can, with the help of others or God, and never on your own, stand back up, shake it off with wisdom and grace for yourself, and keep going. When you fail it’s not a point of no return that should leave you hopeless looking forward. You should be hopeful and forgive yourself without claiming the name of being a failure. Because you are loved and you have a hope and a future. Regardless of your past or present mistakes.

Moleskin

A few people including V^2 and Venus thought began the sprint but thought the trash can they had to run to was on the south side. Some say they’re still running today.

News

Ringwalds Q is on Saturday where he is giving a rendition of his first workout he ever led (or was it attended?)

January 2019 F3 Q

January 24, 2019

The Escalator

QIC: Sidekick
Date: 01/24/2019
PAX: Back Pew, Care Bear, the Count, Dirk, Ducktales, Fabio, Fissure, Flemish, Free Candy, Hobo, Iron butt, Roadhouse, Skitch, Sunburn, Sundance, Venus, Vsquared
AO: Hill City

Conditions

36 degrees and gloomy. Wind Chill was a factor indeed.

The Disclaimer

You are here because you want to get better. Push yourself and modify where needed. Support one another

COP

Mosey to the Great hall
SSH IC X25; Good Mornings IC X10; 3rd Grade Exercises IC X12; SSH IC X20; Baby Arm Circles IC X10; Reverse IC X12; Shoulder Press IC X15; Forward fold to plank to up dog to pike to forward fold; SSH IC X20; Reach Around IC X15; Mosey to Mt Madoriyama

The Thang

The Escalator
Round 1
Start at the bottom of the “planter tiers”, Box jump to the top; 15 Dercans; Bear crawl half way up the Mt; Sprint second half to top; 15 Big Boys; Mosey down.
Round 2
Start at the bottom of the “planter tiers”, Box jump to the top; 20 Dercans; Bear crawl half way up the Mt; Sprint second half to top; 20 Big Boys; Mosey down.
Round 3
Start at the bottom of the “planter tiers”, Step ups one per leg on each step and 5 dips per step; move up one step and repeat to the top; 15 Dercans; Bear crawl half way up the Mt; Sprint second half to top; 15 Big Boys; Mosey down.
Mosey to the bridge base and grab a BIG rock
Curls with rock IC X10; Military Press with rock IC X10; Bent over rows with rock IC X10; On your 6 – Bench press with rock IC X15; LBC with rock IC X10; Back up – Squats with rock IC X15;
Mosey to rhino
LBC IC X15; Flutter kicks IC X15; Reverse Pickle Pounders IC X15
Time

COT

Theme for the day is to Escalate. We have growth goals for 2019 with a retention chaser. We need to escalate our commitment to F3 and spread the good word with the sad clowns that need and even those that think they don’t. Our commitment makes the difference.

Moleskin

Workout started off rough for YHC. On the Mosey to the Mt. as I passed the Grassy Knoll, a lone gunman sent a round with devastating accuracy through my big toe and I went down. Knees are scabbed up like Rupaul’s but I will survive. Glad I took Fissure’s advice and wore gloves so I could save my delicate hands. Mumble chatter was light but there was a statement about “get the count up” which lead to a discussion about what she said and Cialis and solo bath tubs, but I digress. Enjoyed leading you men this morning.

News

Land Fill and Battery this weekend. be present!

January 23, 2019

Keep Moving Forward!

QIC: The Count
Date: 01/23/2019
PAX: Fissure, Loan Shark, Magnum, Milkman, Ohms,Prosciutto
AO: Lions Den (Red Bank H.S.)

Conditions: 44 degrees, light showers, but a great day to workout!

The Disclaimer: I’m not a professional. You are here on your own initiative. Push yourself and modify as necessary to avoid injury. If you get hurt let someone know, and we will get you back to your transportation or to ER if necessary.

COP

SSH, Plank Jacks, Mountain Climbers (15 Reps – IC). Line up on Track in Indian Run formation. Conduct Bataan Death March with last PAX performing 3 Burpees before AYG to rest of PAX, tap last man who drops out of formation to conduct 3 Burpees while first PAX continues to front to take up pace. Once all PAX complete 1 set of Burpees group continues back to starting point for “The Thang”.

The Thang

Doracides: Partner Up at Starting Point – 25 yards away and spread about 10 yards apart are 3 cones. First PAX will start with exercises provided by Q, while partner runs to 1st Cone does 1 Burpee, runs back to starting point and back to 2nd Cone performs 2 Burpee’s, runs back to starting point and back to 3rd Cone to perform 3 Burpee’s then back to starting point to trade off with partner. Rinse and Repeat until all Reps are complete. All hold Al Gore or Plank until all Pax complete reps. Exercises are as follows: 100 Merkins, 200 LBC’s, 300 Squats, 400 SSH. Highly motivated PAX then mosey to bleachers and while 1 partner conducts Dips the other runs to top of bleachers and back down to trade with partner. After 2 rounds move to incline pull up on rail while partner runs up and back on bleachers.

Merry Go Mary’s 10 Reps IC (PAX Choice).

CIRCLE OF TRUST (COT): Counterama, Namerama, Announcearama- Prayers and Praises for our families and those who could not be with us. BALL OF MAN!

Moleskin

We continued moving forward and my thought for the day came from Confucius: It does not matter how slowly you go as long as you do not stop. Oh and don’t forget your form! TheCount. 🙂

January 21, 2019

Ultimate Letdown (sad face)

QIC: Co-Q (Fissure, Ringwald)

Date: 01/19/2019
PAX: Cowbell, Fissure, Iron Butt (Respect), Pink Panther (Respect), Ringwald, Roadhouse (Respect), Sidekick, Skitch, Steam Engine, Venus, Vsquared
AO: The Landfill

Conditions

Best summed up as NOT ultimate football weather

The Disclaimer

Disclaimed

COP

YHC (Fissure) improvised a little something for the Pax

The Thang

Baton was passed to Ringwald and we did some dips, abyss merkins and step ups followed by MOM. Despite the weather we got us a little workout in.

COT

While nothing was prepared since we had high hopes of playing some ultimate football we still managed to have a solid discussion about how F3 is structured and potential growth in Chattanooga.

Moleskin

We all woke up for gameday but the weather and darkness were having none of it. In the future we need to plan around the darkness, at least. The monsoon is just bad luck
Ringwald is a good sport as he continues to give a hearty Go Tigers during the namerama as a result of our wager. And it brings me great joy. Only 5ish more weeks left!

January 21, 2019

Fairness, Kindness, and an FNG

QIC: Mr. Clean
Date: 01/21/2019
PAX: Ducktales, FNG-Dundee, Hector, Milkman
AO: The Huey

Conditions

18 degrees. Felt like 7 degrees (on the parts of the body that weren’t numb). Clear skies. Frozen tundra.

The Disclaimer

F3 Nation, Inc. (“F3″) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.

COP

SSH x 12 IC

Cherry Pickers x 12 IC

BAC x 12 IC

Reverse BAC x 12 IC

Moroccan Night Club x 12 IC

Prosciutto’s Gold Chain x 12 IC

Shoulder Press x 12 IC

Butterflies x 12 IC

Finkle Swing x 12 OYO

SSH x 12 IC

The Thang

We had an FNG, some guys with Circumsacks, and it was 18 degrees. That being said, the beatdown still commenced but with some audibles.

Dora 1-2-3

Run to bench. Complete 10 Dips. Return.

100 – Ruck Shoulder Presses

200 – Ruck Squats

300 – LBCs

Tammy Wynette — Glute Bridge

Pax 1 Completes 15 Upright Rows. Pax 2 Holds Glute Bridge. FlapJack. Rinse and Repeat x 5

MOM

COT

Appropriately, I taught a lesson in Sunday School regarding man’s design created in the image of God. Since we are made in the image of God, Life is extremely precious; thus, judgement by God for taking another life is swift and severe.

When we moved to a new covenant, we were given a Savior, but we are held to an even higher standard as to the way we treat people. Jesus said (paraphrasing), “You (ALL people) were made in God’s image, and each person should be treated as such; so then, we must avoid calling our fellow man “stupid and/or fool” but even further, we must avoid judging others especially for those reasons which are superficial or vanity related.” As we celebrate MLK Jr. Day today, let us remember we are ALL made in the image of God and we should treat each other as such.

Moleskin

Our FNG has been bitten by a snake before.
Anything else really needed more than the above stated item??

News

February 2, 2019 — CSAUP/F3 Cherokee convergence

January 19, 2019

Ciabatta, Suicides, and Sally

QIC: Rug Doctor
Date: 01/19/2019
PAX: Bubbles (Respect), Deep Dish, Fastlane, Mrs. Baker (Respect), 9-Volt (Respect), Rhythm, Sidewinder (Respect), WuzntMe
AO: The Battery

Conditions – 46F, Raining – A perfectly normal Saturday.

The Disclaimer – I am not a professional (which will be come evident as the morning progresses). You are here voluntarily. We don’t know what your fitness level is or if you have any existing medical conditions. That being said, and in the future, please write your blood type and next of kin’s number on tape and adhere to some part of your body prior to future workouts. If you fall out, we will summons LifeForce.

COP

Mosey from flags to lower parking lot next to Dog Park.

SSH x 19 IC (Since today’s the 19th everything will be done in 19’s (you can thank me later).
Abe Vigoda’s x 19 IC
SSH x 19 IC
Mountain Climbers x 19 IC
SSH x 19 IC
Copperhead Squats x 19 IC
SSH x 19 IC

Mosey up to pavilion.

The Thang

Ciabatta (Tabata F3 Style one minute at each station15-second rest between each station).

Squat Jumps
Jump Rope
Big Boy Situps
Goblet Squats
Overhead Press With Bands (Pick your poison – red, black, blue, or green for the manly men)
Renegade Rows with 15 or 20-pound dumbells
Alternating plank shoulder touches
Sandbag burpee clean and press
Alternating leg step ups with 30-pound litter jugs in each hand
Farmers carries with 30-pound litter jugs in each hand or 50-pound bird seed bag
Dips
Kettlebell swings with 30-pound sand bag
CMU Curls

Mosey to the parking lot for suicides.
Rinse and repeat circuit and suicides x 2 rounds.
Merkins with Sally – what a great song.
Mary – Dealers Choice:

Hello Dolly’s
Freddie Mercury’s

COT

“It’s not the critic who counts…” T.R.’s Man in The Arena speech. Don’t listen to what other’s say, set your goals, get out in the arena, sweat, bleed, succeed, fail, try again. At the end of the day, other’s won’t answer for your success or failures, you will.
BALL OF MEN:

Fastlane and his wife, as they provide care for her mother. Pray for more good days than bad and healing.
Prayers for Mrs. Baker’s mother suffering from RA.
Prayers for Sidewinder’s mother and his wife as she provides car for her. Facing another surgery and needs healing.

Moleskin

Believe it or not, there wasn’t a lot of mumble chatter this morning while we were partaking of Ciabatta. There were however several mysterious puddles on the cold damp concrete and various guttural farm animal noises coming from the Pax at various times during the party.

News

PFT at The Battery March 9, 2019 – Be ready to set your baseline. We’ll be repeating once every quarter.
Team OCR – Kingston, TN May 19, 2019 “Hardship Hill” to benefit Operation Enduring Warrior.
GORUCK Light “Battle of Baghdad” May 4, 2019 – Chattanooga, TN.

January 16, 2019

Congrats, OHMS!

QIC: Mr. Clean
Date: 01/16/2019
PAX: Candu, Fissure, Geek Squad, Goose, Loan Shark, Magnum, Prosciutto, She Shed, Threeskin, U-Turn, Whittler
AO: Lion’s Den

Conditions

32 degrees. Not as cold as F3 Chicago.

The Disclaimer

F3 Nation, Inc. (“F3″) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.

COP

SSH x 15 IC
Imperial Walkers x 15 IC
Windmills x 15 IC
SSH x 15 IC
Mosey to Middle School parking lot (Office End)
Little Baby Arm Circles x 15 IC then reverse
Shoulder Press x 15 IC
Seal Claps x 15 IC
Prosciutto’s Gold Chain x 15 IC (Prosciutto led)
Cherry Pickers x 15 IC
Mosey to Middle School Parking (between gym and office)
Squats x 15 IC
Monkey Humpers x 15 IC
Flutterkicks x 15 IC

The Thang

A fellow PAX and dear friend of YHC who discussed, almost daily, the growth of The Griff and the changing from The Griff to the Lion’s Den welcomed his first 2.0 into this crazy world. He has stuck with the growth of the Lion’s Den! He deserves to be honored, so we did just that! Congrats Ohms!
1) BIG HILL RUN
2nd Light – wave of merkins; 4th Light – wave of squats; and 6th light – seal/overhead clap wave
2) Partner Work
Round 1: O
Overhead Press/ SSH; complete 50 reps each PAX
Round 2: H
Heavy Gas Pumps/Downhill skis; complete 50 reps each PAX
Round 3: M
Monkey Humpers/ SSH; complete 50 reps each PAX
Round 4: S
Six Pack Curls w/rock/ Squats 72 reps each Pax (think Colt 45 in exercise Lexicon) — Ohms loves a good quality six pack…
Bent Over Rows/ SSH; complete 50 reps each PAX
Overhead Extensions/SSH; complete 50 reps each PAX
Your choice/Downhill skills; complete 50 reps each PAX

COT

Throughout today’s beatdown, the Mumblechatter reached typical Lion’s Den levels! YHC heard it put later in the day as this “it has become a tight knit group of guys that are more like close friends doing a workout together and they really enjoy it”. Well, this is exactly what YHC wants to hear from these workouts; because, we are supposed to be building relationships such as that…
Unfortunately, lost in the Mumblechatter was solid communication. As leaders we must effectively communicate. As a leader, it is not the listening parties responsibility to actively listen or understand correctly. As a leader, we must find the correct way to present information; so that, the listener can understand the point. When these are combined, we have true communication. My challenge to the Pax this morning was to do just that: communicate. Empathy, listening and responding, checking tone, checking body language, speaking meekly, or using assertiveness. Whatever the “block” is in the communication: be the leader that recognizes it, admits it, attempts to correct it, and enrich the lives around you.

Moleskin

We learned about a three way…(yep you had to be there)
There is a very good reason why YHC teaches Special Ed. (ask Prosciutto)
We love acronyms in F3.
If you don’t understand the Q, ask Whittler and Fissure…they might be paying attention
Fissure is still wondering where the heck Dora is and why she is coming to an all men’s workout group.
Prosciutto’s Gold Chain was as shiny and prevalent as ever.
Math at 0600 is hard.
YHC will read the disclaimer from this point forward.

News

Ringwald 01/17/2019
Rucking and Running 01/18/2019
Landfill Gameday!! 01/19/2019
Rug Doctor 01/19/2019 (The Battery)

January 15, 2019

Twin Peaks

QIC: VSquared
Date: 01/10/2019
PAX: Back Pew, Black Hat, Candu, Care Bear, Cowbell, Dirk, Free Candy, Geyser, Hobo, Iron Butt, Laces Out, Pink Panther, Prosciutto, Ringwald, Roadhouse, Sunshine, Uncle Fester, Venus
AO: Hill City

Conditions:

Not raining (and 28 degrees).

The Disclaimer

This is a free, volunteer, peer-led workout.

I am not a professional.

I have no knowledge of any injuries or fitness considerations.

It is each person’s responsibility to be safe and modify exercises if you need to.

Do not get hurt.

But if you do we will carry you to your car if necessary.

COP

Warm-Up (@Circle of Sacrifice):

Side Straddle Hop x50 (in cadence)
Windmill x20 (in cadence)
Nipple Scrapper Merkins (one arm at a time, scrape those nipples!) x20 (in cadence)
Willie Mays Hays
Mosey around the loop
1. Ass Kickers
2. High Knees
3. 75% run to under bridge by rocks (select one for each hand)
Arms Up!
1. Little Arm Circles forward x10
2. Little Arm Circles backward x10
3. Shoulder Press
4. Put your rocks back
Mosey to between Mt. Mydorihama and the sled hill.

The Thang

“An End to Mountain Neglect!”
Twin Peaks

1. This is an OYO section.
2. Burney Sanders up the Mt. on the right side;
3. Bearpee back down on left side;
4. Mosey to the base of steps;
5. Do alternating Dips the Incline Merkins back up the steps (17 dips, 1 Merkin, next step; 16 dips, two merkins, next step; etc);
6. Sprint up and over the peak of the Sledding Hill to the last flat area just over the peak;
7. Buddy Carry a friend back down the long way around;
8. Sprint back up and over hill together;
9. Buddy Carry the other man down.

Circle of Mary, in which ## different HIM called out core based exercises starting with American Hammers, and including some awesome core betterment.

COT

You have all heard that life is a bitch, and that is right at times. But what I want to talk about today is how life is also a race.
It’s not a race that you know the end of despite small milestones being made apparent which means that you have to fall in love with the process. F3 has played a big roll in helping me do this, but what makes this possible is that I have hope in the outcome based on the faith given me by what I believe to be a consistent, present, God. But faith is not natural, at least faith in things outside of ourselves and those things that we think we can control.
Yet, as I have tried that way of living my life I can say with certainty God’s way is far better than my own – which has nearly led to my destruction, “but for God” (the way all the best parts of our stories start!). So next time you come upon something that is unpleasant, difficult or downright nasty, don’t despair there is a God who is not removed from your situation that is there to rescue you while allowing you to be stretched and grown. I admit that can be hard to see especially since the nondestructive I’m speaking of permits death in this life, but the more times I enter those situations the more I am convinced of God and His active roll in my life and your lives.
“But what does it say? “The word is near you, in your mouth and in your heart” (that is, the word of faith that we proclaim); because, if you confess with your mouth that Jesus is Lord and believe in your heart that God raised him from the dead, you will be saved. For with the heart one believes and is justified, and with the mouth one confesses and is saved. For the Scripture says, ‘Everyone who believes in him will not be put to shame.’” – Romans 10:8-11
And again,
“Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing. If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him. But let him ask in faith, with no doubting, for the one who doubts is like a wave of the sea that is driven and tossed by the wind.” – James 1:2-6
That is a confession of the reality of God, His faithfulness and our necessity of that. God provides redemption and has shown this throughout history in many leadership characters like Abraham, Moses, David, Boaz, Joseph and eventually Jesus (the most backward of them all!).
I commend you to take faith in a faithful God and, being mindful but not stuck in our pasts or worrying about our futures, lean into the race thats before you today.

Moleskin

Downward Bearpees are freaking hard!

News

Candu’s anniversary Q is on Saturday!

January 15, 2019

Ring around the Hill City

QIC: Sunshine
Date: 01/15/2019
PAX: Back Pew, Candu, Care Bear, Cowbell, Dirk, Goose, Hobo, Iron Butt, Laces Out, Moondance, Pink Panther, Ringwald, Roadhouse, Skitch, Sidekick, Threeskin, VSquared, Venus
AO: Hill City

Conditions

Cloudy, low 30s temp.

The Disclaimer

Given.

COP

On the grass near the blue rhino

- Side Straddle Hop x20 in cadence

- Cotton pickers x10 in cadence

- Willie Mays Hayes x10 in cadence

- Windmill x 10 in cadence

- Little baby arm circles – forward x10 in cadence

- Little baby arm circles – backwards x10 in cadence

- Seal claps x10 in cadence

Chinooks x 10 in cadence

The Thang

Coolidge-Renaissance Circuit
Alligator merkins – 20 yards (path under Walnut St Bridge)
Reverse (Canderkins) merkins x10 (bars behind stage)
Wide leg lunges (between lights on path after Great Hall)
Dips x 20 (concrete circle in Renaissance)
Incline merkin x10/decline merkin x 10 (steps up to bridge to nowhere)
Uphill skip (path up to Mt Moriama)
Bernie Sanders (up Mt Moriama)
Box jumps (up the water steps)
Bear crawl (up Boob Hill)
Calf raises x 15 (on River St at Great Hall)
Saddle up (climb a statue by the fountain)
Side Straddle Hop x20 (around the fountain)
Reverse lunges – 20 yards (path under Walnut St Bridge)
Plank shoulder taps x20 (path under Walnut St Bridge)
Mary

- Captain Thor (1 big boy/4 American hammers) 10:40

- Flutter Kicks x12

- Low Pickle Pounders x15

Boat-Canoe until time

COT

The willingness to sacrifice is the prelude to freedom.

Moleskin

Another strong turnout for Hill City. Every man kept up with a difficult circuit, modifying if necessary. Unfortunately, there were no sleds for heading down Boob Hill and a mosey had to suffice.

News

Gameday on Saturday the 19th.