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Dora The Explorer

 

QIC: Picasso
Date: 09/05/2018
PAX: Turtle, Geek Squad, Prosciutto, The Count
AO: Lion’s Den

Conditions

76 degrees and very humid

The Disclaimer

I am not a professional, nor are you. Let’s keep it like that and not decide to press charges in the case of an incident. You are here on your own will and we will help you if you decide to go to hard in the paint.

COP

Baby Arm Cirles x 15 then reverse it
Mountain Climbers x 15
Calve Stretches x 10 seconds
High Knees x 15
Wide High Knees x 15

The Thang

Bottle Rocket Indian Runs x .5 miles
It’s a traditional Indian run, but the guy in the back runs roughly ~50 yards ahead of the pack in the form of a sprint
Glute Bridges x 20
Plank x 20
Star Plank x 20
Bottle Rocket Indian Runs x .5 miles
Carolina Dry Docks x 15
Warrior Pose x 15 seconds IC, alternate
Side Plank x 15 seconds IC, alternate
Glute Bridges x 20
Dora The Explorer
Partner Up
Completed 100 inverted rows as a pair while also running 100 yards, then back
Completed 200 squats as a pair while also running to the top of the stadium, then back
Completed 240 LBC’s as a pair while also running the entirety of the track
Mosey to the Love Shack
LBC IC x 20
Glute Bridges x 20
Xs & Os until time is up

Moleskin

We logged a total of 2.1 miles of intervals. Everyone left early so The Count and I talked about his upcoming travels. 

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Omaha

QIC: Steam Engine
Date: 09/01/18
PAX: Best In Show and Back Pew
AO: Landfill
Conditions: Football weather
Disclaimer: Not a pro, here on free will, push yourself but modify if you need to.

0700 Was the lone HIM debating to put on my running shoes to go for a long run but Best In Show made an appearance. Still with only two HIM had to make an Omaha on the workout.
COT:
SSH IC 15x
Cotton Pickers IC 15x
Windmill IC 15x
Alternating Toe Touches IC 15x
Little Arm Circles Forward IC 15x
LAC Backwards IC 15x
Chinook IC 15x
Moroccan Night Club IC 15x
Back Pew makes an appearance (insert mumble chatter) that is where I realize none of us have a shovel flag thus (insert penalty)
Burpees OYO 10x (shovel flag penalty)
Infinity Plank
Merkins IC 5x
Annie IC 10x (both arms)
Plank Jacks IC 10x
Alternating Shoulder Taps IC 10x
Plank March IC 10x
Merkins IC 5x
Did some decorating by that we moved some benches for the following exercise
Hurdles: PAX hold low plank while guy in the end hurdles over them and holds low plank once he reaches the end.
2x
Side Hurdles 2x
Tunnel of Love: PAX hold a plank while guy in the end army crawls underneath and holds plank once he reaches the end
2x
Some sandbags were left behind for our enjoyment
Overhead carry sandbag to the cones w/ shoulder press OYO 10x at the end
2x
Bear Craw down field and backwards bear back (drew inspiration from Facing the Giants but we had odd numbers so we didn’t have to bear craw with someone on our back)
Sandbag bear same as block bear but sub the coupon with a sandbag
Sandbag Swings IC 6x
Curls IC 10x
Walk back to Shack
Mary:
Asheville Abs IC 5x
Pretzel IC 8x (both sides)
Hello Dolly IC 10x
Rosalita IC 10x
Flutter Kicks IC 10x
Best In Show wanted to test out a new move name to come later
Hold Plank take one leg and move it to the side and back IC 5x (both sides)
He got this move from a YouTube video
LBC IC 10x
RBC IC 10x
Big Boy Situps OYO 10x
American Hammers IC 10x
Time

Count-o-rama
Name-o-rama
Announcements:
Convergence at Chickamauga Dam for Labor Day beatdown
Prayer Request:
All the HIM traveling this Labor Day weekend
WOD: Was going to go with a football quote but saw a tweet that really caught my eye. It was from a man that won an Olympic Gold Medal in wrestling back in 1984 in LA.
“I know God exists. I’ve had too many miracles in my life to deny it” – Mark Schultz
We go through life wondering if God still does miracles and the answer is yes. There are many miracles around us but we live in a fast pace world that we don’t take the time to realize them. Us waking up every morning is a miracle. Growing up and reaching where we are at this moment is a miracle. God works in our lives leading us to where we need to be and meeting the people that will help us reach our goals.
Lastly the reason this tweet caught my eye is that life will throw some pretty bad stuff your way and you have to look at the tiny miracles to get you through the day. Mark lost his older brother when the man who created Foxcatcher murdered his brother. So i can only imagine what it took for Mark to get through that.
 

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The FAB 5

 

QIC: Sidekick
Date: 08/29/2018
PAX: Fast Lane, Journey, Oscar, Threeskin
AO: Beast Ridge

Conditions

72 Degrees and humid, there was a cool breeze at one point

The Disclaimer

I am not a professional. Modify where necessary.  Do not hurt yourself, but if you do, we will assist you.  You are here of your own choice and we are glad for it.

COP

SSH ICX15, Mericans ICX15, Good Morning ICX10, St. Bernard Squats ICX12, Baby Arm Circles – Forward, reverse ICX15 each, Shoulder press ICX20, SSH ICX15, Long Mosey through the big lot around to the soccer/football/rugby/whatever else field.

The Thang

The Fab 5 was born because there were 5 of us.  go figure.  Wanted some mutual accountability but odd numbers eliminates partners.  No one sweats alone
The FAB 5 consists of 5 PAX performing an exercise in a stationary location.  In our case this was the cement bleachers on one side of the field and eventually, the metal bench on the other side of the field.  Upon the command of Exercise, the first PAX will run across the field to the bench and begin the exercise while the other 4 PAX perform the exercise on the cement bleachers.  Upon arrival, the running PAX gives an audible AYE! This prompts the second PAX to run to the other side as well.  This process is repeated until all 5 PAX are at the metal bench.  At this point the exercise is complete.
The first exercise was Irkans.  The return trip was dips.  The thrid leg was left leg step ups with a return trip of right leg step ups.  The fifth leg was shoulder presses with a return trip of squats.
By this time we had 12 minutes left so we embarked for 12 MOM.  But this is FAB 5 12 MOM.  We moseyed to the far corner of the field where the hill resides.  Fab 5 MOM involves a PAX calling an exercise with the other 4 PAX assuming ready position.  On Exercise the first PAX runs up the hill while the others do their repititions.  When the running PAX reaches the top of the hill, he calls one of his brothers who gets up and runs the hill.  The first PAX assumes the position and starts the reps.  This continues until all PAX are at the top of the hill.  We all go back down the hill and a new PAX starts the process over again.
Exercises in 12 MOM were
Plank, Hello Dolly, Plank Jacks, Mountain Climbers, and Flutter Kicks
Mosey to Flag for COT
 

COT

Talked about some of the great stories being relayed in the recent BB.  Talked about Free Candy and his experience and discussed how we can all be support systems for others going through a multitude of trying times.

Moleskin

Nothing super interesting about the workout today.  We all sweated.. alot

News

Convergence on Monday 9/3 at the Damn Park

Upcoming Qs

Convergence on 9/3, Beast Ridge back in action Wednesday 9/5 for Whittler

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BLIMPS around the Huey

QIC:  Snowflake
Date: 08/30/2018
PAX: Ducktales, Geek Squad, The Count, Milkman
AO: The Huey

Conditions

Not a bad day for a workout

The Disclaimer

Told everyone I’m not a professional. We are going to work hard but don’t hurt yourself.

COP

Started with a Mosey around the light poles. Surveying what we had to work with and to determine the distance between the light poles. 
Form there we circled up and did the following warm up
SHH x 20
Windmill x 20
Squats x 20
Finkle Swing  x 10 each leg
Forward arm circles x 10
Reverse arm circles x 10
Cherry Pickers x 10
Moroccan Night Club x 10
Merkins x 10
Mountain Climbers x 10

The Thang

We did BLIMPS around the light polls of the track.
B- Bear Crawls (Modified to Berrine Sanders after first pass)
L- Lunges to the next light pole
I- Indian Run through 2 light poles
M- Mexican Jumping Bean to the next light pole
P- Prisoner Run, (decided to rename this the John McCain in honor of the late Senator)
S- Suicides to the next light pole
We completed 3 rounds of BLIMPS and then did some Mary
American Hammer x 10
Boat Canoe
Flutter Kicks x 10
Heel Touches x 10
LBC’s x 20
Freddie Mercury x 10
Pickle Pounders x 10

COT

Counted off and prayed for each other.

Moleskin

Remember that we are not in control of the universe. But the good news is, that a God who loves us is. We need to follow after Him, and trust in Him.

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Wax on. Wax off.

QIC:  Fissure
Date: 08/29/2018
PAX: Ducktales, Geek Squad, Ohms, Speed Bump, Prosciutto, Whittler
AO: Lions Den

Conditions

Humid.  Fall weather awaits.

The Disclaimer

Disclaimed

COP

Brisk warmup lap followed by SSH, Imperial Walkers, Windmills, Imperial Walkers and more SSH – all IC.

The Thang

Borrowed this first part from the first week of the Iron Pax Challenge
Pax lined up across the track leaving space for our running friends
Completed 50 squats, 40 LBCs, 30 merkins, 20 Bonnie Blairs, 10 burpees, 400 meter run
then another 50 squats, 40 LBCs, 20 merkins, 15 bonnie blairs, 10 burpees, 400 meter run
then another 50 squats, 40 LBCs, 20 merkins, 10 bonnie blairs, 10 burpees, a late pax ran 400 meters while the rest prepped for the next part of the thang and held plank (some held plank better than others and Ducktales made sure they knew it)
Lap finished and we proceeded to the newly named “Daniel-sans.”  At the base of the stadium steps (track level) we put our hands on the brick wall and did high knees in a “1, 2, 3, hold” count (think Karate Kid folks).  The hold = one second.  30 seconds on, 30 seconds off for 5 minutes.
We moved to the base of the stadium steps (step level), lined up and did burpee box/step jumps.  Each round we increased the burpees and number of steps up to 5.
Back to Daniel-sans!  3 more minutes
5 MOM – boat canoes, box cutters, American Hammers

COT

There wasn’t much time spent in the COT today.  The Pax and YHC were gassed.

Moleskin

One Pax was late and was administered a “catch up” lap.  Props to said Pax as he took it without complaining.  

News

Scenic City Mud Run this Saturday
Memphis Growruck 9.21.18 thru 9.23

Upcoming Qs

No Beast Ridge 9.3.18 we will converge at Chickamauga Dam park 7-8am, Kodak on q

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Star Hill

QIC: Free Candy
Date: 08/28/2018
PAX:
Back pew, Cable cutter, Candu, Care Bear, Early Bird, Fissure, Flemish, Kodak, Laces Out, Moondance, Ohms, Prosciutto, Ringwald, Sundance, Sunshine, Threeskin, VSquared, Whittler, Wort
AO: Hill City

Conditions

A cool morning on the brink of Fall.

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

–mosey to great hall

-20 side straddle hops
-10 Merkins
-13 high knees
-15 side straddle hops
-13 wide knees
-Annie’s (hold plank and rotate free arm in a circular motion. Eventually switch arms)
-on your six! Febreeze’s:
-5 big boy sit-ups SINGLE COUNT and remain upright on last one. Lift feet 6” above ground
-15 count of forward arm circles
-5 big boy sit-ups
-15 air arm presses
-5 big boy sit-ups.
-15 count of backward arm circles
-10 side straddle hops

The Thang

Enjoyed some free candy on our favorite hill. No such thing as free candy though, you have to work for it!

-Go grab rocks from by the river. Number of rocks is # of us / 2
-stand in circle at shoulder distance from each other with backs facing in
-when I say go, we pass the rocks to the right with a overhead press once you get the rock. It will be a 4 count in cadence. and I will demo how it will go.
-reverse direction and shove them straight out
-reverse direction again and do curls
-Mosey to mount mira whatever it’s called carrying the rocks.
-split into teams of 2
-starbursts placed in bowl at top left.
-one partner runs up hill from bottom right corner while the other stays and does:
-big boy sit-ups with the rock or
-full arm curls with rock or
-on your six lay on back and do overhead rock presses
-competition will be to see how many starbursts your team can get before I say time is up or we run out
-1/per every time someone goes up.
BONUS is if you Burnie sanders up the hill you earn (3)
-have teams give me their totals:
-Top team(s) have immunity from carrying the rocks back.
-bottom team(s) have to go up top to get the bowl but also get to pick exercises for everyone else (including the top team) to do while they wait for them to get back.
Back to the Rhino to perform some Mary exercises to finish out the workout.

COT

I’m turning 28 next month. When I was maybe 11, 12 years old I watched porn for the first time, and ever since then, I never stopped. I couldn’t stop. I needed it and I craved it and it had me.
It satisfied me when I was feeling down on myself.
It satisfied me when I was feeling on top of the world.
It satisfied me when I felt rejected.
It satisfied me when i rebelled against my parents.
It satisfied me when I lacked a sense of belonging.
It satisfied me when I felt angry.
It satisfied me when I felt like I was losing control in life.
It satisfied me when I felt guilty and shameful.
It satisfied me during finals weeks.
It satisfied me when women didn’t fit my standards.
That is…until October of last year. That’s when I began to learn a whole new definition of satisfaction. You see, satisfaction to me became more of a biblical satisfaction. A spiritual alignment with what God says is holy. Not what I say is good. Something that lasts and won’t come back to haunt me later that day. Something that has no shame. Has no guilt. Has no fear. Something I didn’t have to hide.
This has been just 1% of the lessons I have learned over the past year. But it stared with identifying that 1) I had an issue 2)I needed help and 3) the only way out was truth.
But I am here today #1 because my Lord and Savior Jesus Christ extended the hand of grace to me, had and still has, an immense desire to rid the sexual sin and porn out of my life. And he wants the same for each one of you too. Porn is not something that you can suppress, not something you can permanently hide, and not something that will get you where you want to be in life. It will grow stronger, it will get out of control, and it will affect you in other parts of your life without you realizing it.
So if any of you can resonate with any of what I said, I am open to talking and will do so in complete privacy. Send me a PM on slack. You don’t have to be alone in this.
I also want to give a shout out to my friends I knew before F3 who are here today supporting me in all aspects of my life.
V2^2
Wort
Sundance
Kodak

Moleskin

Kodak shed a tear when he saw the Starbursts at the top of the hill. Or it was sweat. Really not sure. Either way, it was a kodak moment.
Wort left the workout early and I think I saw him taking a swim in the river a little later on.

News

City collab workout happening on Monday, Labor Day at the park by the lake and 153.

Upcoming Qs

V^2 in two days has a VQ!

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Inflection Matters

 

QIC: Geek Squad (Drew Rimback)
Date: 08/28/2018
PAX: Ducktales, MilkMan and Radiohead
AO: The Huey

Conditions: 70 degrees

The Disclaimer:  This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car. 

Da Warm Up

-15 SSH IC exercise
-15 Imperial Walker
-15 High Knee IC exercise
-15 Wide Knee IC exercise
-15 Mountain Climber IC exercise
-12 LB arm forward IC
-12 LB arm back IC
-12 overhead press IC
-12 Moroccan night club IC
-15 SSH IC exercise

The Thang (on the track)

Broad jumps to next light pole
Mosey to next light pole
Kareokes to next light pole
Mosey to the Pavillion
Wall sits x 15
Joe Fraiser’s x 15
Mohammad Ali s x 15
Bus drivers x 15
Overhead press x 15
Use Picnic tables for following set:
Step ups  x 10 each leg
Incline Merkins x 10
Decline Merk x 8
Dips x 10
 
Get back on track and this time mosey to lightpoles and do sets IC
Plank jacks x 10 .  Mosey to next pole
Burnout light -Squats x 10. Mosey
Shoulder taps – x 10. Hold plank for 10 Count.  Mosey
Lunges x 10. Mosey
Merkins x 10. Mosey
 
Repeat 2nd time with no pavillion.
 
Marys (all IC)
Heel touches x15
Flutter Kicks x15
LBCs x 15
Hello Dolly x 15
Pretzel x 8 each leg
Big Boy sit-ups x 15
Freddie Mercury’s x 15
 

COT

2 Corinthians 12:9-10: 9 But [the Lord] said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me. 10 For the sake of Christ, then, I am content with weaknesses, insults, hardships, persecutions, and calamities. For when I am weak, then I am strong.
 
In our weakness His power is made perfect.  His grace is sufficient.  It’s all about getting stronger in everything. It forces us to rely on strength outside ourselves. It’s a place of humility to get to.  Challenge youself to be content in all circumstances, there is much to be thankful for.
 
 

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A MILE IN MY SHOES/CIRCUIT TRAINING! 

QIC: The Count
DATE: 23 AUGUST 2018
PAX: Ducktales, Geek Squad, Snowflake
AO: The Huey
CONDITIONS: Cool morning, around 68 Degrees, light breeze, and low humidity
Disclaimer: Disclaimed
COP: Side Straddle Hope, Abe Vigoda’s, Little Baby Arm Circles, Mountain Climbers
The Beat Down:  Each Quarter Mile Lap consisted of 8 Stations.  Between each Station PAX would run together.  First three laps were forward traditional run between stations.  Last lap Bernie Sanders was run between stations.
Station#1- 10 Burpee’s, OYO                                                                                                     Station #2- 10 Squats, IC (4 count)                                                                                         Station #3- 10 Lunges, IC (4 count)                                                                                         Station #4- 10 Emperial Walkers, IC (4 count)                                                                       Station #5- 10 Decline Push Ups, OYO                                                                                                 Station #6- 10 Incline Push Ups, OYO                                                                                                 Station #7- 10 Merkins, IC (4 Counnt)                                                                                                 Station #8- 10 Big Boy Sit Ups, OYO
CIRCLE OF ABS:At the conclusion of the entire mile the PAX circled up and did Round Robin Mary’s. Ducktales led us in Canoe’s, Geek Squad led us in Freddy Mercury’s, Snowflake led us in Heel Touches, and Q led us in American Hammers.
MOLESKIN: Do your best not to judge someone until you have had a chance to walk in their shoes.  It’s easy sometimes to sit back and be a morning quarterback about the past, but before one criticizes or judges another, try to put yourself in their shoes.

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Lazy DORA gives your rest

QIC: Flemish
Date: 08/23/2018
PAX: Speed Bump, Sunshine, Laces Out, Whittler, Back Pew, Ringwald, Threeskin, Fissure, Moondance, VSquared, Candu
AO: Hill-City

Conditions

Almost fall-like, cool August morning,

The Disclaimer

Welcome to F3. My name is Flemish and 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. The goal is not to be perfect, the goal is to get better.

 

WARM UP | Great Hall

15 SSH IC
15 Wall Sit IC
15 Little Baby Arm Circles (while holding wall sit) IC
15 Little Baby Arm Circles – Reverse (while holding wall sit) IC
15 Cherry Pickers IC
15 SSH IC
15 Mountain Climbers IC
15 Plank Jacks IC
15 Shoulder Press IC
15 Chinoosks IC
15 Windmills IC
15 Imperial Walkers  IC
15 SSH IC

The Thang

Merkin Circle | At the Fountain

Starting with the person left of the Q, do one merkin and go around the entire circle clockwise, each person doing 1 merkin and holding plank while they wait for their turn. When it makes it back to you, add a merkin and keep increasing every time until we collectively make it all the way up to 5 each.

Mosey to the bridge and Bernie Sanders / Mosey (switching) until about half-way

Lazy DORA | The Bridge

  • 100  — 10 Dips | Planks
  • 200 — 20 Little Baby Crunches | 6” Leg hold
  • 300 — 30 Squats | Al Gore/Squat Hold

Partner up. Partners perform 100 Dips, 200 LBCs, & 300 Squats as a team. Here’s the catch…no running. P1 starts with 10 Dips while P2 planks, then switch. Continue switching between dips and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.

Indian Run to Bridge Start and Mosey back to the Blue Rhino

7 Minutes with MARY

PAX’s choice

  • Speed Bump: Michael Phelps
  • Sunshine: Box cutters
  • Laces Out: Flutter kicks
  • Whittler: Pickle Pounders
  • Back Pew: 20 LBC (OYO)
  • Ringwald: Pretzel Crunches
  • Three Skin: Hip Thrusters
  • Fissure: Boat, Canoe, Paddles

END WORKOUT

COT | Rest Requires Energy.

It’s easy to think that rest is simply doing nothing, but often that means we’re defaulting to inactivity and lack of intentionality. To truly get the most of out of your rest you either need to spend energy to plan it, or spend energy to do it. You know you’re at rest if you’re getting more energy back while you expend it on an activity.
Take time this weekend and week to ask what true rest looks like for you (hiking, reading, etc), and make sure you have reserve energy to maximize the benefits of good rest. Otherwise, you’ll slip into inactivity and become dead weight to your community.

Prayers

  1. Recent arrival and expected arrival of 2.0’s for Early Bird and Ohmes, respectively
  2. Mr. Clean
  3. The Count’s Family
  4. Duck Tales’ Mom
  5. Flemish’s Wife

News

  • Cam Run this Saturday- You can still sign up, reach out to Ringwald for details
  • Block Party at Red Bank High School – Reach out to Laces Out for details
  • Labor Day Convergence – more to come from Fissure
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Daniel’s Lion Den

 

QIC: Ducktales
Date: 08/22/2018
PAX: Cable Cutter, Candu, Fissure, Geek squad, Ohms, The Count
AO: Lion’s Den

Slight Breeze. and quite… alittle too quite.

The Disclaimer

5:30 we started with some Vila inspired Man Stretching (YOGA!)

Triangle pose, down dog, up dog, back and leg things.

Pre Cam Run RUNNING (“its called jogging, i believe the j is silent”)

ran clockwise around campus, stopped at middle school, working our way to Daniel’s Lion Den

 
Dips
in cadence.
Ran to base of hill to RB Pool
Jogging
Daniel’s Lion Den
10 light poles go up a 9% grade 50 yards from pole to pole. Sprint from pole to pole. When each man arrived at each pole they had to work their way out of the lions den by doing 5 burpees at each pole. I grunted more than Candu
All downhill from there
Mossied down hill past one of Red Bank’s finest protecting the campus to the Picnic Tables by the cafeteria.
Declined Mericans
We declined 10 plus 1 to grow on.
Mossy to Bleachers
We stayed tight during the longer Mossies, no one got lost.
Box Jumps
Mossy to track
you guest it more running
Sprints!
We mossied around the track until the goal post. then sprinted 100 yards, Touchdown! mossied around to other side of goal post on track. Then sprinted 50 yards, etc until we did 300 yards.
Circle of Abs
Started with flutters, then LBC, American Hammers, etc until each Man lead an ab exercise.

COT

 

Moleskin

The inspiration was Daniel having to hang out in a lions den.

News

Tennessee Vols will have another amazing football season.

Upcoming Qs

The count tomorrow at Huey.