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The Bear Went To The Landfill

QIC: Rug Doctor
Date: 10/27/2018
PAX: Ducktales, Early Bird, Fabio, Fissure, Free Candy, Geek Squad, Picasso, Prosciutto, Sidekick, Sidewinder, Steam Engine, Whittler, FNG-Tooth Fairy
AO: The Landfill

Conditions 52 F Misty

The Disclaimer – Explained “No fear in anyone thinking I’m a professional”, here voluntarily, work out at your own pace.

COP

Don Quixotes IC x 10, SSH IC x 20, Imperial Walkers IC x 10, Little Baby Arm Circles IC F&B x 10, Mountain Climbers IC x 10, Alternating Shoulder Taps IC x 20.

The Thang

The Bear Went To The Landfill

Moseyed up to the Soccer Field from the Parking Lot.

Bear Crawl Snake

The Pax formed a single file line at one end of the soccer field with enough space between each to bear crawl and snake through beginning with the last HIM at the back of the line until reaching the front of the line.  Initially started by dragging 30lb. sandbag (fail).  Pivoted and just had everyone bear crawl.  While one HIM bear crawled the rest planked or crab planked.

Moseyed down the bottom of the hill.

Modified Jacobs Ladder With Farmers Carry

Formed two lines facing the hill next to cat litter containers filled with sand ~ 40lbs. each.  First HIM farmer carried containers up to the top of the hill and performed 7 burpees while the rest of the Pax did bent knee sit-ups, Dolly Partons, Freddie Mercury’s, and other core work OYO and IC.  Everyone had the good fortune of making a trip to the top of the hill for burpees.

Moseyed up to the Soccer Field.

Bear Crawl Ring of Fire

Pax formed a circle around a ring of cones.  Assume bear crawl position and crawled around the circle twice (was originally going to be five times but…).  While Pax planked one HIM performed 7 Merkins.  Went around circle until all had the good fortune of doing their Merkins.  I believe Ducktales got baptized in the Spirit as he did clap pushups to show the rest of us how work is done!

Repeated Jacobs Ladder With Farmers Carry and Bear Crawl Snake

Moseyed back to Parking Lot

Finished Up On A Date With Sally

Pax formed a circle in Merkin position while Moby’s Flower Song played.  When Sally went up we went up, and conversely went Sally decided to go down we went down and held.  Some members modified into Al Gore’s.

COT

We’re the summation of the five people we spend the most time with.  Iron sharpens iron so chose who you spend the most time with well.  Surround yourself with those who hold you accountable, support, encourage, and help you reach your goals.

BALL OF MAN: 

Prayers for:
Pax members who have recently sired offspring!  Good job.
Pax members traveling to conduct hurricane relief work.
Pax members who have recently had family members involved in an ATV accident.
For the Red, White, and Blue.  GO VOTE – It’s a God-given privilege and if we don’t use it we’ll lose it.

Moleskin

  • Qing is as hard as it looks.  
  • Bear crawling looks better on paper than in living color.  
  • Picasso’s brother stated that he’s a bean counter, based on the childhood adventures he described I’d say he has a career ahead of him as a MMA fighter.  
  • Heard some mumble chatter about breakfast, bananas, and eating them twice, once early morning and again during the bear crawls.

News

Selfish Plug – CLEVELAND LAUNCH SATURDAY NOVEMBER 17!
 
 

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Working Stiffs. In Cadence.

QIC: Fissure
Date: 10/25/2018
PAX: Ducktales, Milkman, Radiohead
AO: The Huey

Conditions

40’s.  Quite pleasant.  Wind wasn’t stiff at all.

The Disclaimer

Did it.

COP

Mosey’d to flag pole and circled up.  Made ourselves comfortable.  Worked out the stiffness.

  • SSH x 25 IC, normal speed
  • Imperial Walkers x 15 IC
  • Kang Squats x 15 IC
  • Willy Mays Hays x 10 IC
  • Cotton Pickers x 15 IC
  • SSH x 25 IC, picking up speed
  • Imperial Walkers x 15 IC
  • Kang Squats x 15 IC
  • SSH x 25 IC, double time

The Thang

Still in our comfortable spots around the flagpole we got to work.  All in cadence.

  • Merkins x 10, LBCs x 20, SSH x 10
  • Merkins x 9, LBCs x 18, SSH x 10
  • Merkins x 8, LBCs x 16, SSH x 10
  • Merkins x 7, LBCs x 14, SSH x 10
  • Merkins x 6, LBCs x 12, SSH x 10
  • Merkins x 5, LBCs x 10, SSH x 10
  • Merkins x 4, LBCs x 8, SSH x 10
  • Merkins x 3, LBCs x 6, SSH x 10
  • Merkins x 2, LBCs x 4, SSH x 10
  • Merkins x 10, LBCs x 20, SSH x 10
  • Squats x 20, Plank (good and stiff) x 20, SSH x 10
  • Squats x 18, Plank x 18, SSH x 10
  • Squats x 16, Plank x 16, SSH x 10
  • Squats x 14, Plank x 14, SSH x 10
  • Squats x 12, Plank x 12, SSH x 10
  • Squats x 10, Plank x 10, SSH x 10
  • Squats x 8, Plank x 8, SSH x 10
  • Squats x 6, Plank x 6, SSH x 10
  • Squats x 4, Plank x 4, SSH x 10
  • Squats x 2, Plank x 2, SSH x 10
  • Squats x 20, Plank x 20, SSH x 10

Total Rep counts:  Merkins (128), LBCs (260), Squats (260), Plank (260), SSH (420)
MOM

  • Box Cutters x 15 IC
  • Boat Canoe
  • X’s and O’s
  • American hammers x 10 IC

COT

YHC had the pleasure of leading the Huey twice this week after filling in for a brother today.  Remember it’s not about the q.  It’s about the guys that show up.  One of the first thing you learn in Q101 is just that.  It’s a chance to give to your brothers.  I encourage anyone interested to give it a try.
https://f3chattanooga.wpcomstaging.com/q101-2/

Moleskin

The word of the day was stiffness after a great day of firmness at the Lions Den.
Vitamins on an empty stomach right before posting isn’t a great idea.  Per Radiohead.

News

Radiohead and Milkman head to Florida with Flood Buckets Friday.  Atta boys.
Saturday 11/7/18 – Cleveland Launch/2 Year Anniversary

Upcoming Qs

Saturday – 10/27/18 – Landfill – Rug Doctor VQ!
Monday – 10/29/18 – Beast Ridge – Stairmaster
Tuesday – 10/30/18 – Hill City – Deep End VQ!
Tuesday – 10/30/18 – The Huey – Geek Squad
Wednesday – 10/31/18 – Lions Den – Ringwald
 

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Big WILLY Style

 

QIC: Ringwald
Date: 10/25/2018
PAX: Blackhat, Candu, Laces Out, Nelson, Ohms, Picasso, Protractor, Sunshine, Threeskin, VSquared
AO: Hill City

Conditions

Pleasant to some, cold to me, but I’m normal.

The Disclaimer

Delivered with authority.

COP

Indian Run around the grass area of Coolidge Park on the east side of the walking bridge for one lap.
Windmill X 10 IC
Slow Count Good Mornings X 10 IC
Side Jacks X 15 IC
Mountain Climbers X 15 IC
Indian Run around the circular path in Coolidge Park on the west side of the walking bridge for one lap. Threw in some ass kickers and high knees.
Seal Claps Forward X 10 IC
Seal Claps Upward X 10 IC
Cherry Pickers X 15 IC
Moroccan Night Clubs X 15 IC
Shoulder Press X 15 IC
Mosey to the beginning of the walking bridge.

The Thang

Moseyed south on the walking bridge with various stops and funtivities to perform.
Worst Merkin Ever – 15 OYO
Intense Imperial Walkers – 20 each leg OYO
Lunges – 20 each leg OYO
LBCs – 20 IC
xYs – 20 IC
Moseyed back north on the walking bridge and spelled WILLY again.
Worst Merkin Ever – 5 OYO
Intense Imperial Walkers – 10 each leg OYO
Lunges – 10 each leg OYO
LBCs – 20 IC
xYs – 15 IC
5 MOM
American Hammer
Freddie Mercury
XO
5 burpee penalty (no flag)

COT

At my recent leadership conference for work….there are two types of people, those that take energy, and those that create energy. Those that create energy become leaders, those that take energy become followers. Create the energy necessary for those around you to see your leadership in everything that you do.

Moleskin

The GPS Trace on Strava looked rather unusual this morning. YHC felt like an idiot for making the group do penalty burpees while the flag was nestled in his Jeep the whole time (I forgot, I’m human).

News

CLEVELAND AO LAUNCH – 11/17/2018

Upcoming Qs

Saturday – 10/27/18 – Landfill – Rug Doctor VQ!
Monday – 10/29/18 – Beast Ridge – Stairmaster
Tuesday – 10/30/18 – Hill City – Deep End VQ!
Tuesday – 10/30/18 – The Huey – Geek Squad
Wednesday – 10/31/18 – Lions Den – Ringwald
 

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You Just Had to be There

QIC: Mr. Clean
Date: 10/24/2018
PAX: Fissure, Goose, Ohms, Picasso, Prosciutto, The Count, Whittler,
AO: Lion’s Den

Conditions

45 degrees. Short sleeve weather.

The Disclaimer

Properly disclaimed.

COP

SSH x25

Finale Swings x15

SSH x20

Squats x10

The Thang

YHC was already sweating at this point. Mumblechatter was epic.

Bus Duty

Pax 1 — Completed Bus Drivers

Pax 2 — Ran the “Bus Duty Loop”

3 Sets of Each

Pax 1 — Completed Bent Over Rows

Pax 2 — Ran the “Bus Duty Loop”

3 Sets of Each

Bus Duty is completed in a rotation manner. The Pax moseyed to the stadium, coupons in hand, for a rotation.

Stations — Squats, Lunges, Squats, Bent Over Rows, Tricep Extensions, Curls, and Overhead Presses. 1 Pax ran to the top of the bleachers and back. Switch stations. Next Pax to the Top. Rinse and Repeat. 4 Total Rounds.

COT

We have two choices. Do the right thing or do the wrong thing. Strive to always make the right choice. True confidence comes in humility. YHC’s challenge: Do something good for someone else even it doesn’t mean ANY personal gain.

Moleskin

Disclaimer: approximately only 25% of the mumblechatter will make this Backblast

—Certain male anatomy is directly related to the size of one’s hands/feet

—Firmness

—High Crotches and Singles are wrestling moves. Prosciutto’s banter is not.

—Firmness

—Prosciutto is dressing up like Mr. Incredible for Halloween. His beard is merely there to meet the quota for the Signal folks…

—Firmness

—The “RB” at Red Bank’s stadium stands for…….Red Bank

—Firmness

—Apparently Fissure and Whittler love trivia. Guess it’s a love for tigers kind of thing

—Firmness

—It’s ok to do squats at two separate stations.

—Firmness and Hard Pass

—Ohms talked about Ole Miss Football

—Firmness

–Bus Duty DOES NOT mean YHC drives a bus

–Firmness

News

Pray for the surgeries on Nov. 20th
Family Promise
The upcoming 2.0 arrivals.

Upcoming Qs

 

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The Soddy Daisy Chain + RAFA the Goat

QIC: Fissure
Date: 10/23/2018
PAX: Ducktales, Picasso, Radiohead, The Count (Respect), Turtle
AO: The Huey

Conditions

44°, Cloudy, felt like 45°, Humidity 91%, No wind

The Disclaimer

I’m not a professional.  No one made you show up today.  Push yourself but don’t hurt yourself.  We’ll help you to your car if you snap a hammy like Radiohead.

COP

Today’s workout came from a discussion with our friend, Princess Aurora from F3 Nashville.  He’s never short on workout ideas and always a go-to.  He also has no love lost for Rafael Nadal so I gladly took some of his inspiration and added my own twist.
Mosey to well lit corner of parking lot near tennis courts. Circled up and performed the following in cadence.

  • SSH x 25
  • Good mornings x 10
  • Imperial Walkers x 15
  • SSH x 25
  • Cotton Pickers x 15
  • Merkins x 10
  • Arm Circles x 15, reverse x 15, Moroccan Night Clubs x 15, Chinooks x 15, Overhead press x 15, seal claps x 15
  • SSH x 50

 

The Thang

The Soddy Daisy Chain + RAFA
Here’s how the Soddy Daisy Chain works:  Beginning at the net, Pax lateral shuffle to the baseline, jog forward to center service line, shuffle back to the net, jog forward to doubles sideline, shuffle to baseline, cross over to the next court, face opposite direction and repeat pattern on court 2 and then on the other side of the net.  Rinse and repeat.
After two rounds of the SDC Pax perform 5 reps  of each of the following exercises:

  • Reverse Burpees
  • Ankle grab squats aka Monkey Humpers
  • Flutterkicks (IC)
  • Alternating Lunges (IC)

3rd round of the SDC followed by RAFA with 10 reps each
4th round of the SDC followed by RAFA with 15 reps each (subbed reverse burpees for Real Deal burpees x 5)
5th round of the SDC followed by RAFA with 20 reps each (this time Real Deal burpees x 10)
6th round of the SDC then head back to the flag
MOM
American Hammers x 15 IC
Pretzel crunches x 10 each leg IC
Box Cutters x 15 IC

COT

Didn’t have anything inspiring to throw at the guys today besides encouraging them to aspire to be great like the great Rafael Nadal the GOAT

Moleskin

I had to apologize to the guys today because come to find out they utilized the tennis courts just last week and I neglected to consult the backblast (a record setting backblast, btw.  Picasso posted that sucker by 0715.  Truly inspiring stuff).  They went easy on me and said it wasn’t all that redundant.  Phew.
Ducktales and Radiohead discussed a way to get Southeast Diesel on the list for the TVA procurement team.  Stay tuned.

News

Flood Buckets for Florida hurricane relief.  See Radiohead.  https://www.gofundme.com/flood-buckets-for-jacksonville-nc
Cleveland Launch/2 Year Anniversary 11.17.18 at Greenway Pavillion in Cleveland, TN

Upcoming Qs

10.24 Lions Den – Mr. Clean
10.24 Beast Ridge – Speed Bump ONE YEAR ANNIVERSARY OF THE BEAST
10.25 Hill City – Ringwald
10.25 The Huey – Steam Engine

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Fail Forward

QIC: Flemish
Date: 10/23/2018
PAX: Candu, Care Bear, Fabio, Flemish, Gamecock, Goose, High Tops, Laces Out, FNG-Nelson, Ohms, Peanuts, Ringwald,  Prosciutto, Speed Bump, Threeskin, Whittler
AO: Hill City

Conditions: Cool, a nice 48 degrees.

The Disclaimer:

  • This is a free, volunteer, peer-led workout. I am not a professional. I also 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. We all do it, most important thing is that you don’t get hurt.

COP

SSH x 20
Cherry pickers x 15
Moroccan Night Club x 15
Wall sit x 10
Little baby arm circles – forward (holding wall sit) x 15
Little baby arm circles – backward (holding wall sit) x 15
SSH x 20
Plank x 20
Alternating Shoulder Taps x 15
Mountain climbers x 15
Windmills x 15
Squat x 20
SSH x 20

The Thang

F3 BASEBALL

Home Plate — Dips x 20 dips
First Base – Big Boy Sit-ups X 20
Second Base – Half Burpees X 20
Third Base – Merkins X 20
20 reps at each station and then rotate.  Once the PAX had made it at least two-three rounds, we reconvened at the stage.

The first team to round the bases and make it back to their spot yells grand slam and the others teams then have to do 10 burpees.

MARY-GO-ROUND to finish it out.

COT

It can be easy to get stagnant or stuck in your failure. It’s important for us to reframe what failure’s purpose is in our lives and how we use it to motivate us toward momentum. If we see all failure as an opportunity, it will not be a step back, but forward. When failure happens, expect it, and make sure that you are failing forward and using it to push you to be better.

Moleskin

Glad to meet our new FNG, Nelson. The weather doesn’t feel so cold if you keep moving.

News

Convergence / Anniversary on November 17th in Cleveland. Invite everyone and mark it on your calendar.

Upcoming Qs

Ringwald on Q at Hill City 10/25
 
 

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Project Stay Warm

 

QIC: Sidekick
Date: 10/22/2018
PAX: Fast Lane, Gisele, Jabooti, Peanuts, Threeskin
AO: Beast Ridge

Conditions

36 and clear.  Cold.  35 degrees cooler than my last workout….

The Disclaimer

I am not a professional.  Modify where necessary.  Push yourself but do not hurt yourself

COP

SSH IC X20; Good Mornings IC X12; Broga – Forward Fold to Pike to Cobra to Pike to Cobra to Pike, walk it up, exhale up; SSH IC X20; Mercans IC X10; Mosey to the pavilion

The Thang

Goal here was to stay warm and get better.  So, we are going to do some exercises in the pavilion and then run to the light pole (~120 yds).  There we will do some Mary and run back.
Round 1
10 Dercans, 10 Ircans
10 LBC, 10 Pretzel crunch each leg
Round 2
10 Super Dips, 10 Military press of the table
10 Big Boy sit ups, 10 Box Cutters IC
Round 3
One legged step up with high knee – 10 each leg, 10 Dercans
Flutter kicks IC X20, 10 LBC
***Change of Scenery***
Run to second Pavilion (Big Boy tables)
Curls X10, Bent Over Rows X10, reverse grip calf raises X15
Horizontal pull up under table – cycle – 1 PAX on each end of the table knocking out 8 reps, other PAX are holding Plank.  Rotate through until everyone has two sets of pull ups.  Continue to hold plank if not pulling up
10 count walk to raod
Mosey back to the flag
Just under 2 miles ion total today
 

COT

Brave the cold, this is only the beginning.  January will be worse

Moleskin

Nice to meet Gisele today.  Good to have another PAX at the Beast

News

 

Upcoming Qs

Speedbump on Wednesday
 

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Millennial(-) Workout by the Quinquagenarian [kwing-kwuh-juh-nair-ee-uh n, kwin-]

Date: 10/20/2018
QIC: The Count
PAX: VSquared, Venus, Cowbell, Peanuts, Doodles, Geek Squad, Jabooti, Radiohead, Care Bear, Ringwald, Prosciutto
AO: Landfill (White Oak Park)
Conditions: 60 deg F & Rainy (Perfect Conditions)
Disclaimer: Disclaimed (no FNG’s)
WARM-UP:

  • Sprinkler – IC  x15 ea side
  • Abe Vigoda – IC x15
  • Tappy Taps – IC x10
  • Finkle Swings – x15 ea leg
  • Mosey around Soccer Field

THE THANG:
Millennial(-) Routine – Ten Exercises conducted as follows: Idea is to reach 2000 total reps.
1. SSH: 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
2. Lunges: 50 per leg, 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
3. Merkins: 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
4. LBC’s: 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
5. Mountain Climbers: 50 per leg, 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
6. Flutter Kicks: 50 per leg, 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
7. Cherry Pickers: 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
8. Squats: 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
9. Oblique Crunches: 50 per side, 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
10. Burpees: 50 Reps per PAX (100ttl)- A little short of our 200ttl!
Modified Bataan Death March. Two columns 6 PAX in each. Last person in each column drops and does 3 Burpees while rest of PAX continue mosey around field. Complete Burpees and AYG to pack.  Touch last PAX in line and continue to front and mosie.  We completed 2 laps and each PAX should have completed 12 Burpees.
MARY Go Round: Each PAX leads group to 10 IC Mary’s of their choice.
END EX! Great Job Gentlemen!

COT:  
Live your life like someone is always watching (because there always is)!  Be an inspiration and lead by example with optimism and build people up!  Simply put be the role model at home, at work, at play, and where you worship!
Nice quote shared by Prosciutto from Hall of Fame Coach, Vince Lombardi.  “You don’t win once in a while, you don’t do things right once in a while, you do them right all the time.   Winning is habit.”

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Journey To The Other Side

QIC: Stairmaster
Date: 10/18/2018
PAX: Straight Jacket, Care Bear, Early Bird, FNG-Protractor, VSquared, Blackhat, Candu, High Tops, Fabio, Stairmaster
AO: Hill City
Conditions: Perfect, 55 degrees with wind
-Disclaimer was given at 5:30am > Mosey Under Bridge
Warm-up completed under Market street Bridge:
-15 SSH IC
-15 Imerial Walker IC
-15 SSH IC
-15 High Knee IC
-15 Wide High Knee IC
-15 Mountain Climber IC
-12 LBAC forward 
-12 LBAC back
-12 Shoulder Press
-15 SSH IC
THANG:
Moseyed over Market Street Bridge to Ross’s Landing:
Did Rinse and repeat B.L.I.M.P.S. up the steps next to the river.
Box Jump all the way up: Burpees x5 IC > Mosey back down
Box Jump all the way up: Lunges x10 IC
Box Jump all the way up: Imperial Walker x15 IC
Box Jump all the way up: Merkins x20 OYO
Box Jump all the way up: Plank Jack x25 IC
By this time it was 6:05 so we journeyed back to Blue Rhino.
Had no time for Moleskin but did Countarama/ Namorama and named FNG Andrew Cohn “Protrackter”
Prayed and headed out.

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300

QIC: Ducktales
Date: 10/02/2018
PAX: Geek squad, Milkman, Mr. Clean, The Count
AO: The Huey

Conditions were moist

The Disclaimer was disclaimed.

COP

Broga, warrior 2, triangle, chair, downdogs

The Thang

The goal was to do 100 squats and 100 pushups, we exceeded our goal and did well over 100 of each and 2 miles were covered.
Mosey, Squat, Merican
Lap
25 squats
lap
25 squats,
lap 25 squats,
pretzel… thank you Steam engine for introducing this side ab torture.
lap merican,
lap merican, etc etc til time was up

Moleskin

This was the first Q that I had lead since the return of Mr. Clean. I look up to this fellow man, he was my first Q and has been a great leader, pumped to see im out and strong.

Tried to EH the guy on the track again, one day.. one day.. … we may just carry him.