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Red Bank Relay II

 

QIC: @canduf3
Date: 11/14/2018
PAX: Mr. Clean, Whittler, Ohms, Prosciutto, Radiohead, Snookie
AO: The Lion’s Den

Cold & Windy

Candu on Q, not a profesh, here on your own volition, push yaself don’t hurtcha self, we’ll take ya to the car. Modify if neccessy

COP

Mosey lap around the track to warm up. Snooki caught up, quickly!
SSH x 15 IC
Good Morning Sunshine x 12 IC
Windmill x 12 IC
WIlly Mays Hays x 15 IC
Imperial Walker x 15 IC
Squats x 15 IC
Lunges x 15 IC
LBACs x 15 IC
Reverse X 15 IC
Cherry Pickers x 15 IC
Seal Claps x 15 IC
SSH x 15 IC
Burpees x 5 OYOB

The Thang – Red Bank Relay II

Pax split into teams of 2 & complete the following relay
Run a 1/4 mile lap around the track
Pull-ups > Chin-ups
Dips
Squats
Pax completes 3 rounds before time is called
MARY
Hollywoods x 15 IC, other side
Heel Touches x 15 IC

COT

None of us can do it without our supporting cast. Be mindful of, considerate of, thankful for, and appreciative of your supporting cast. There is a good chance others are lobbying for their time and support as well. F3 is a large part of my supporting cast, and I’m thankful for it. Thank you to the Pax

Moleskin

Geek Squad left ~10 minutes in to go take a dump. Did not return.
Mr. Clean & Prosciutto had a hefty dose of… healthy inner team competition. Jury still out on who didn’t do more reps of what while telling endless story after story. Twas a tie IYAM!
Snooki pushed me – thanks Snook!!!

News

Cleveland – The Battery

Upcoming Qs

Cleveland – The Battery
 

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Cold Tracks

 

QIC: Speed Bump
Date: 11/12/18
PAX: Fast Lane, Peanuts, Sidekick
AO: Beast Ridge

Very wet, chill in the air

Welcome to F3. I am not a professional, you are here of your own will, modify as necessary. If you get hurt, we will get you back to your car.

COP

  • Side Straddle Hops IC
  • High Knees IC
  • Side squats IC
  • Finkle Swing IC
  • Side Straddle Hops IC
  • Good Mornings IC
  • Side Straddle Hops

The Thang

The PAX completed one full lap around the park, with stops every .5 mile. At each stop, the PAX completed the following exercises:

  • Burpees, Squats, Michael Phelps, LBCs, Diamond Merkins

Total counts for each exercise by the end:

  • Burpees = 55, Squats = 150, Michael Phelps = 100, LBCs = 150, Diamond Merkins = 60

COT

It was a cold, wet morning. Tough to show up to F3 when you know you are going to be laying in the mush at 5:30AM. I have been thinking a lot about showing up with my church, which just celebrated 10 years this past weekend. During our celebration, we asked the people who had been there from the beginning to stand up. As they stood up, I thought about all of the crap they have gone through; changing locations, money struggles, building community, etc. And they kept showing up. 
My challenge to us is to keep showing up. Keep pursuing friendship, keep loving our families, keep digging in with our wives, and keep coming to F3. 

Moleskin

The PAX was exceptionally quiet, which signified to the Q that the workout was the appropriate level of hard. 

Upcoming Qs

Cleveland launch, November 17. 
 

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Accumulator

QIC: Sunshine
Date: 11/13/2018
PAX: Candu, Fabio, Fissure, Prosciutto, Ringwald, Sidekick, Snookie, Sunshine, The Count, VSquared, Whittler
AO: Hill City

Conditions

Mid-40s and light rain throughout.

The Disclaimer

This is F3. I am not a professional, you are here on your own accord. We will push hard, but know your limits. Modify is necessary. If you get hurt, we will help you to your car.

COP

Mosey over to the Great Hall

  • Side Straddle Hop x20 in cadence
  • Air Jump rope x20 in cadence
  • Air Jump rope one foot x20 in cadence
  • High knees x10 in cadence
  • Mountain climbers x20 in cadence
  • Burpees x10 OYO

The Thang

Mosey (jog/high knees/ass kickers/karaoke) – loop around Renaissance
Lunges on the water path (first forward lunges, then backward lunges)
Mosey to the stage at Coolidge.
Accumulator

  • Side straddle hop (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – Box jumps (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – Box jumps (30 seconds) – American hammers (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – Box jumps (30 seconds) – American hammers (30 seconds) – low plank (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – Jump squats (30 seconds) – American hammers (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – Jump squats (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – 10 count

Mary

  • Flutter kicks
  • Box cutters
  • Pickle pounders

COT

Being motivated and disciplined to the task at hand is always a challenge. I appreciate what F3 provides to motivate throughout the day.

Moleskin

Shoutout to Snooki for keeping time when my smart gloves were not so smart.

News

Cleveland Convergence is coming up this Saturday.
 
 

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Stars and Stripes Forever

QIC: Geek squad
Date: 11/12/2018
PAX: Lugnut, Ducktales
AO: Huey

Conditions

Clear. Dark. 41 deg F with steady rain

The Disclaimer

I am Geeksquad . I am not a professional. You are here on your own free will. Modify if necessary.

COP

Mosey to The Pavillion
Warmup STARTS with…
S – SSH 25
T – Toe touch (12 each leg)
A – A-kickers IC (12 count)
R – Russian twist /American Hammers (12)
T – Tony Hawk Burpee (10) instead of clap, do 360
S – SSH 25
 
THE THANG:
“The Merkin Mile” Veterans Day Edition
1/4 mile lap around the track then back inside the Pavillion for our beatdown
25 Merkins OYO
50 LBCs OYO
75 Air Squats OYO
Rinse and Repeat all x 4
total of 1 mile, 100 Merkins, 200 LBCs, 300 Squats
 

Marys

Continuing the Veterans Day theme ”Merica the Beautiful”
M- Merkins
E – E 2 K  – elbow to knee – oblique (15)
R – Reverse situps
I  – imperial Walkers
C – Crunches- LBCs
A – A-kickers
 

COT

” Success is 10% Inspiration and 90% Perspiration”  – Thomas Alva Edison

Moleskin

Your Q had a total of 2 hours of sleep, but this Q won’t miss if he has HC’d. Guess I am just wired that way. It was definitely a 90% perspiration kind of morning.
I shared about testimony of a former TN VOL named, Sanford Miller. He was a walk on at the University of Tennessee football program back in 1999. He shared with us about how he was challenged at a young age to work hard at becoming the best he could be and one day he could play college football at a D1 school. He talked about how that became his goal and even though the letters stopped coming, he was determined to play. He walked on to be part of a team and remained on the practice squad for his time at UT. However, he loved being part of a team and how it taught him to push through the hard stuff. He said that he was committed to the encouragement and betterment of his teammates, even if it meant that he might not ever see the field.
I related what he shared to what we are doing at F3. Accountability, encouragement and the commitment to make each other better is really what we are here for! If I can do my part to make others better, like they do for me, that’s the measure of success. It’s not a goal weight, it’s not a number. My focus is not about my personal goals, it is about the team. For me, it is serving others and accountability.
What I have found, is on days like today, the harder days, I learn how important it is to push through the hard stuff. Over my life, I attribute being part of sports teams, work teams and F3, has taught me how to push through life when it gets difficult. When I push through a hard workout, it stretches me and builds the mental toughness needed get through the hard times that come at work, in my family and in my relationship with Jesus Christ.
To God be All the Glory and Praise!
We closed in prayer, thanking God for our Veterans and the freedom we have because of the sacrifice they have made.   We praised God for Ducktales mom’s ongoing healing of cancer. Continued healing of Lugnut’s ankle and for my mother-in-law who is most likely going to have double knee replacement at the beginning of the year.
 

News

F3  Launch at Cleveland.  Tinsley Park

Upcoming Qs

https://f3chattanooga.wpcomstaging.com/q-schedule/
 

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November Game Day

QIC: Ringwald
Date: 11/10/2018
PAX: Bocephus (F3 Charleston), Free Candy, Mr. Clean, Peanuts, Sidekick, Threeskin, Twilight (F3 Johnson City), VSquared, Venus
AO: Landfill

Conditions

The air was dry, the ground was not. 52 degrees.

The Disclaimer

Delivered with heavy eyelids.

COP

PAX moseyed around the Landfill and performed the following as we went.
SSH x 20 IC
Arm Circles x 12 IC
Reverse Arm Circles x 12 IC
Moroccan Night Club x 12 IC
Shoulder Press x 12 IC
Squat x 20 IC
Lunge x 12 IC
Mountain Climbers x 15 IC
Side Jacks x 15 IC
SSH x 15 IC

The Thang

The PAX split up into 2 teams and enjoyed Sidekick’s favorite sport, soccer. We played for roughly 25 minutes and I had all PAX perform 2 burpees for every total goal scored. 10 burpees in all.
We then switched over and finished out the day with some Ultimate. There were a few ringers that definitely made a name for themselves out there.

COT

Nothing profound, but I had a long week and constantly caught myself thinking how stressed and worried I was. I had to remind myself that so many people on this earth have it far worse, that I should be ashamed for thinking I had it bad. I encouraged the men to take time when things get bad to think “is it really that bad?”

Moleskin

Multiple witnesses heard Sidekick say that he had a fun time. I think he’s really a closet soccer fan but his southern values won’t let him admit it.
Hopefully, the Landfill’s ground crew do not find the shape we left that field in until later on in the week next week. It was destroyed.

News

11/17/2018 – NO LANDFILL POST – PAX will “mosey” up to the Cleveland AO for the launch.
 

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Freeball Freeway

QIC: Ohms
Date: 11/08/2018
PAX: Flemish, Free Candy, Peanuts, Picasso, Ringwald, Steam Engine, Sunshine, The Count (RESPECT^2)
AO: Hill City

Conditions

Clear. Dark. 56 deg F.

The Disclaimer

I am Ohms. I am not a professional. You are here on your own free will. Modify if necessary.

COP

Mosey to Great Hall
– SSH x 15 IC
– Chinooks x 15 IC
– Arm Circles x 15 IC
– Moroccan Night Club x 15 IC
– Merkins x 15 IC
– Squats x 15 IC
– High Knees x 15 IC
– Imperial Walkers x 15 IC
– Prosciutto’s Gold Chain x 15 IC
– LBC x 15 IC
– Burpees x 10 OYO
Mosey to Love Shack to grab Coupons
THE THANG:
Freeway Route #1 – Mt. Midoriyama
Start out in front of Mt. Midoriyama
Step 1: Sprint (50yds), Bernie (30yds), Sprint (50yds) around Mt. Midoriyama
Step 2: Merkins x 20 OYO
Step 3: Bench Press x 20 OYO (with Coupon)
Step 4: LBC x 10 IC
Step 5: Run up and down Mt. Midoriyama
Step 6: LBC x 10 IC
Rinse and Repeat all x 2
Freeway Route #2 – Swampy Steps
Start at the top of the Concrete Steps
Step 1: Sprint (50yds), Bernie (30yds), Sprint (50yds) around Mt. Midoriyama
Step 2: Overhead Press x 20 OYO
Step 3: Dips x 20 OYO
Step 4: Incline Merkins x 10 IC
Step 5: Box Jump to the top of the Concrete Steps
Step 6: Freddie Mercury x 10 IC
Rinse and Repeat all x 2

COT

” It does not do well to dwell on dreams…and forget to live ”

Moleskin

– Flemish arrived on time to the workout – 5 minutes early in fact! T-CLAPS!
– Steam fought off a hammy injury and finished the beatdown strong.
– The Count battled through a groin injury and still continued to be beast mode at the beatdown. The Count also does not wear underwear and wants to be renamed Freeball.

News

F3 Gameday this weekend at the Landfill.

Upcoming Qs

https://f3chattanooga.wpcomstaging.com/q-schedule/
 

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Never Give Up!

Date:  11/7/2018
QIC:  The Count
PAX:  Fast Lane, Sidekick, Threeskin
AO:  Beast Ridge
Conditions:  45 Degrees, no wind, low humidity (conditions could not have been better)
Disclaimer: Disclaimed (no FNG’s)
WARM UP:  SSH, Tappy-Taps, Windmill, Imperial Walkers, Finkle Swing, Mosey around Parking Lot area.
THE THANG:
Set up in Parking Lot 4 cones, rectangular shape with about 25 Yds X 15 Yds.  Two exercises per station.  2 Teams of 2 PAX.  1 PAX does one of the exercises while 2nd PAX does the other and then they switch.  Everyone holds Al Gore until all PAX have completed both exercises.  All PAX AYG to next station and do next set of exercises.  4 Stations x 2 Exercises = 8 Exercises.
4 rounds increasing by 5 Reps per round.  20/25/30/35 of each exercise.  Station 1, 3, & 4 were 1:1 (20/25/30/35 Reps of each exercise.  Station 2 – Ratio of 20 Squats to 10 Burpees, 25 Squats to 15 Burpees, 30 Squats to 20 Burpees, 35 Squats to 25 Burpees.
Station 1:  25lb Coupon (any arm exercise – Curls, Triceps Ext, Wood Chopper, etc.) / Flutter Kicks.
Station 2: Squats / Burpees
Station 3: Imperial Walkers / Merkins
Station 4: Big Boy Sit-ups / Mountain Climbers
No time for additional Mary’s – End Ex!  Good Job Gents
COT:  “Don’t Give Up” is a phrase that was made famous by Coach Jim Vilvano who fought and lost his battle with cancer.  I used it today to remind my F3 Brothers that there are those days where we just want to throw up our hands and yell, “I Give Up”!  I know over the years I’ve had my share of those times, we all do!  Just keep believing in yourself, your family, your employees, and especially our country.  We live on the greatest nation on the face of the earth and we are all blessed to be in it!
TheCount
 
 

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Call The Plumber, These Pipes Are About To Burst

download

QIC: Picasso
Date: 11/7/2018
PAX: Ohms, Geek Squad, Mr. Clean, Prosciutto, Whittler, Milkman, Radiohead
AO: Lion’s Den

Conditions

48 degrees

The Disclaimer

I’m not a professional. Work hard but smart.

COP

Good mornings x 10 IC
Baby Arm Circles x 10 IC
Mountain Climbers x 10 IC
SSH x 10 IC
Moroccan Night Club x 10 IC
Should Press x 10 IC
Butterflies x 10 IC
Cherry Pickers x 10 IC
Baby Arm Cirles x 10 IC
Fairy Flyers x 10 IC
Curls x 10 IC

The Thang

4 x 4s – Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. “One” is completed when returning to the standing position with arms raised. Wash, rinse, repeat.
Prosciuttos Gold Chain x 10 IC – Reach both hands behind head like you’re taking off a gold chain and bring your hands back to the front. Rinse and Repeat
Annies – Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm.
Seal Crawl – Bear crawl using only your arms. Drag your feet like a seal’s flipper!
Bat Wings – 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Everything is on a 4-count
Prosciuttos Gold Chain x 10 IC
Blades of Steel – Start in plank position with hands directly under shoulders, keeping arms as straight as possible. Slowly perform merkin with only your shoulders doing the movement, no bend in your elbows.
Dancing Bears – Hands and feet on the ground, lift left leg and right arm to an uncomfortable height, then back on ground. Lift right leg and left arm to an uncomfortable height, return to the ground.
Derkin x 10 IC – Decline Merkin
Dips x 20 IC
Prosciuttos Gold Chain x 10 IC
Floyd Mayweather – From a basic plank position, raise one hand off the ground and punch across, behind and under the opposite arm
One Arm Pickle Pounders x 10 IC
Alternating Shoulder Taps x 10 IC
Balls to the Wall x 10 Sec..repeat x 3
Prosciuttos Gold Chain x 10 IC
Randys – With arms straight out but with face palms down, move arms up and down 6 to 12 inches in cadence.
Supermans x 20 IC
360 Planks + 1 Werkin – Rinse and Repeat 10 times
Underdog x 10 – Under bar pullup
Prosciuttos Gold Chain x 10 IC
MARY
X’s and O’s
Big Boy Situps
LBCs
Hollow Body Hold
Side Plank Left
Side Plank Right

COT

Winter Tip # 1: Just like your arms, you want to ensure your pipes don’t get frozen during the winter. Ensuring a constant flow and heat around the pipes will keep them healthy and functioning all winter long.
CIRCLE OF TRUST
BALL OF MAN

 
 

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What A Difference A Day Makes!

Date: 11/5/2018
QIC: The Count
PAX: Ducktales, Mr. Clean, Lugnut, Steam Engine, Picasso, Radiohead, Milkman, Geek Squad
AO: The Huey (Veterans Park)
Conditions: 50 Deg F, Wet with slight drizzle
Disclaimer: Disclaimed (No FNG’s)
Warm-Up: Finkle Swings (15/Ea), Tappy-Taps (15/IC), Windmills (15/IC), Nancy Kerrigans (15/ea-IC), 1 Lap around track alternate between Mosey, Bernie Sanders, Side Shuffle.
The Thang:
B.O.M.B.S – Team Up (x2).  PAX 1 Starts with Burpees while partner AYG 25 Yards and does 25 Reps of either of 4 exercises (Curls w/25 lb coupon, Tricep Ext w/25 lb coupon, LBC’s, Side Straddle Hop, then AYG and continue with partner left off.
B = Burpees – 50, O = Overhead Press (25 lb/coupon) – 100, M = Merkins – 150, B = Big Boy Situps – 200, S = Squats – 250
When complete each team should have completed 750 Reps + Approx 400 Reps of Curls/Tricep Ext/LBC/SSH.
MARY Go Round:  Each PAX leads Mary of their choice for 10 Reps.
End EX!  Great Job Gentlemen!!
COT:
Prayers for those heard and unheard requests!
 
 
 

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Celebrating 60’s!

Date: 11/03/2018
QIC: The Count (Respect)
PAX: FNG-Tea Bag (Andy Gaskins), FNG-Mugshot (Matthew Gaskins), FNG-Capsize (Tom Rice), Fast Lane, Whittler, Doodles, Cowbell, Peanuts, Threeskin, Venus, VSquared, High Tops, Candu, Early Bird, Ducktales, Fissure, Liverpool, Prosciutto, Outcast, Radiohead, Gisele, Geek Squad
AO: Landfill (White Oak Park)
Conditions: 37 Deg with Fog with Rain
Disclaimer: I’m not a professional, and you are here of your own freewill (except my two sons – FNG’s).  Work hard at your own pace, and if you get hurt we will get you to your car or call an ambulance!  🙂
Warm Up: Mosey around field alternating between Mosey, Bernie Sanders, Side Shuffle, followed by  Side Straddle Hops, Tappy Taps, Windmills, and Finkle Swings.  Last warm up we formed two lines on hill for “Bucket Brigade” routine using a 25 lb plate for each line.  Performed scenario twice both up and down the hill.
The Thang:
William Wallace:  4 corners – Aprox 60 yards apart with 1 station in middle of 4 corners where 10 exercises in order await  (Side Saddle Hop-10, Lunges-10/ea, Mountain Climbers-10/ea, Flutter Kicks-10/ea, Squats-10, Burpees-10, Imperial Walker-10/ea, Plank Jacks-10, Big Boy Situps-10, Oblique Crunches-10/ea).  1 PAX from each team AYG to middle perform 10 Reps of while rest of PAX hold Plank or Al Gore until their turn.  Once 60 Reps of each exercise are done by team they move to next exercise.  Each exercise 60 Reps x 10 exercises = 600 Reps.
Ring Around Mary – Group concluded workout with 6 minutes of Mary’s – Dealers Choice of Mary for 10 reps (single or IC).
End Ex!  Great Job Gentlemen!
COT:  I had the honor to have my two sons there as FNG’s (TeaBag and MugShot) to help me celebrate my last day in the 50’s and welcome me to the 60’s.  Reminded the group as to the meaning of the 3 F’s and the importance of our motto; “We never leave a man behind, but we never leave a man where we found them.”  Sincere thanks for the Great Birthday Cookie (Fissure) and the music (Geek Squad).
Thanks to all!