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Stinky Wet Feet

QIC:  Clothespin

Date: 08/10/2020

PAX: The Count, Sunburn, Lanyard, Best in Show, Lockjaw, Peanuts, Dolly, White Glove, Swingset, Purple Rain, Popkiss

AO: Beast Ridge

Conditions

Steamy Sticky if you didn’t break a sweat you were not doing something correctly!

COP

Mosey around Concession stand to soccer field
Third Grade Exercise 15 in cadence
SSH 20 in cadence
Willy Mayse Hayse 14 in cadence
Little baby Arm circles forward (thumb up) 15 in cadence
Little baby Arm circles reverse (thumb down) 15 in cadence
Shinooks
Overhead Claps

The Thang

I ran out of workout had to improvise!
Title of exercises or routine

Round 1: After Exercise Length of the field and back.
• Merkins-20 on your own
• Burpees-10 on your own
• Baby Crunches-20 on your own
• Air Squats-20 on your own
• SSH-25 in cadence (normal Pace)

Round 2: 1 After exercise bernie the length of the field and back
• Divebombers-15 on your own
• Freddie Mercury-16 on your own
• Lunges-14 on your own
• SSH-25 in cadence (faster Pace)

Round 3: After the exercise length of the field skipping half way out
• Aquaman-15 on your own
• Big boy situps-15 on your own
• Diamond Merkins 15 on your own
• SSH-25 in cadence (normal Pace)

Round 4: After the exercise length of the field and back
• Wide Merkins-15 on your own
• Captain Thor 15 on your own
• Imperial Walkers 15 on your own
• SSH-25 in cadence (faster Pace)

Round 5: After the exercise across the field and back
• Decline Merkins-12 on your own
• Pickle Pointers-12 on your own
• High knees-20 on your own
• SSH-25 in cadence

Round 6: After the exercise across the field and back
• Incline Merkins-15 on your own
• Step-ups-20 on your own
• High knees-20 on your own
• BBS 15 IC
• High Plank 1 minute
• Low Plank 1 minute

After going across the field and back mosey to the concession stand and find a place on the wall.
• Hand Stand shoulder taps 25 on your own
Mosey back to the flags for COT!

COT

The bible tells us it’s going to get worse before it gets better. As Christians we are supposed to share Jesus with everyone we come in contact with! Be diligent about your work. Share a positive message with someone today. Maybe make up with that family member or coworker! Find that person that you never talk to and try to make their day better. Be the difference. We don’t leave men behind in F3, we don’t need to leave them behind in life either.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

Moleskin

Lots of grunts! The grass on the soccer field was higher than anticipated. My shoes felt were full of water after after the workout! I guarantee there were some nasty stinky feet after this one!

News

Ironpax coming up in September, VQs at Hacksaw and Battery this month. Lots of opportunity for workouts tomorrow.

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Station to Station at #Smackdown

QIC:  Recycle

Date: 08/06/2020

PAX: Burrito, Pediasure, Hambone (RESPECT), Prosciutto,  Snow Patrol, Afterbirth, FNG-Jenner, Holy Kiss, Red Raider, Gusher, Laces Out (RESPECT), Pound Dog, Jenny Craig, Natty Light, Pomade, Ashley Madison, Old School (RESPECT)

AO: Smackdown

Conditions

68 degrees, 96% humidity, Afterbirth noticed that the grass was unusually dry

COP

PAX circle up around the flag

SSH x15 IC
FF x15 IC
WMH x10 IC
TGE x10 IC
LBAC x10 IC
Rev x10 IC
SSH x15 IC

The Thang


Station to Station

PAX count off into 2 groups.

Station 1 on home side of the field, Station 2 on visitor side.

Both stations have 4 sets. PAX complete 1 set and as group mosey through the curve on the track and Bernie straightaway to reach next station. Complete set 4, restart with set 1. Repeato until time.

Station 1

Set 1
Curls for the girls x25
American Hammer x30 (count right side)
Curls for the girls x25

Set 2
Front Shoulder Raise x20
Squats x30
Front Shoulder Raise x20

Set 3
Tricep Extension x30
Big Boi Situp x30
Tricep Extension x30

Set 4
Overhead Shoulder Press x25
Lunges x30 (count each leg)
Overhead Shoulder Press x25

Station 2

Set 1
Burpees x10
LBCs x30
Burpees x10

Set 2
Carolina Dry Docks x20
Monkey Humpers x30
Carolina Dry Docks x20

Set 3
Mountain Climbers x30 (count right leg)
Flutter Kicks x30 (count right leg)
Mountain Climbers x30 (count right leg)

Set 4
8 Count Bodybuilders x20




COT

Guillermo Perez
Bryan Baltierra
Marco Barranco
Evan Bath
Christopher Gnem
Jack Ryan Ostrovsky
Wesley Rodd
Chase Sweetwood
Cesar Villanueva

These are the names of the 8 Marines and 1 Navy Corpsman that were killed in the AAV that sunk off the coast of San Clemente, CA one week ago today. The oldest of these men was 23.

Lost in all the arguing about masks and social justice and politics is that our military is still training to fight, and that training is inherently dangerous. I believe that our society has become disillusioned with the fact that we have been at war for 20 years now and we have young men and women who are volunteering to put themselves in harms way on a daily basis who were not even alive on 9/11/01.

Please keep the families of these young men in your thoughts and prayers as they have to bury their sons, brothers, fiances, and husbands way too soon.

Please also remember the survivors of the accident; fellow Marines and sailors that have to live with the loss and guilt that they will feel in the aftermath.

I am thankful that we have men like these. And I am thankful that they chose to represent our Corps.

Moleskin

Playlist: The Black Crowes, Ice Cube, Stone Temple Pilots, Tantric, Jane’s Addiction, Green Day, Pearl Jam

Not much mumble chatter this morning once we got started. Probably because of the sweet playlist!

News

Hambone on Q at #Reformation this Saturday

Pound Dog VQ in one week! 8/13 at #Smackdown.

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    Tour de Parliament

    QIC:  Coldplay

    Date: 8/5/2020

    PAX: Mr May, Mayhem, Woodrider, Hey Buddy, Cowbell, John Doe, Sousa, Blackout, Cavity Search, Toe Jelly

    AO: Parliament

    Conditions

    Cool, dark, wet grass, high-60s

    COP

    A quick mosey around the track, followed by a little warm-up and stretching:

    • 25 SSH
    • 10 count Forward Fold
    • 10 count Forward Fold (for John Doe)
    • 10 count Third Grade Exercise
    • 15 count little baby arm circles
    • 15 count reverse little baby arm circles
    • 15 count raise the roof
    • 15 count moroccan nightclub
    • 15 count chinook
    • 25 SSH

    The Thang

    Once the Pax were warmed up, we started some jukebox exercises:

    Mosey to the OHS parking lot:

    Song 1 – Roxanne – The Police – The Pax performed Balboas on the curb during the song and a burpee every time “Roxanne” was sung.

    Mosey to the front of the building:

    Song 2 – something from Pandora – The Pax performed “the Steps of Parliament”; Ladder Merkins up the steps for the duration of the song.

    Mosey to the field in front of the church:

    Song 3 – Black Betty – Ram Jam – The Pax performed Flutter Kicks during the song and a Big Boy Sit-up every time “Bam-ba-Lam” was sung .

    Mosey to the practice football field:

    Song 4 – Yeah – Joe Nichols – The PAX held high plank during the song and performed a Mountain Climber each time “She” was sung and a Plank Jack each time “Yeah” was sung.

    Mosey back to the track for COT.

    COT

    QIC spoke about leveraging the support network of F3 Chatt. Men from all walks of life suffer in the gloom together. It’s a rare opportunity to be surrounded by such a diverse group of men.

    Moleskin

    There was considerable MC regarding the abrasion one gets while performing big boy sit ups on pavement or concrete. Proper name still TBD.

    Also, Joe Nichols is a national treasure and would never celebrate non-consensual coitus.

    News

    Be on the look out for upcoming volunteer opportunities with F3.

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      How About a Broga Sandwich?

      QIC: Snatch

      Date: 08/05/2020

      PAX: Milkman, Dundee, Squid, Cleaver, Postman, Ponce, Blue, NordicTrack, Ringwald, High Beam, She Shed, Sherlock, Magnum, Swinger, Footloose, Payload, Mr. Met, White Lightning, Hasbro, Geek Squad, Tasty Cakes

      AO: Shot-House

      Conditions

      71 degrees and clear

      COP

      SSH x 10, Forward Fold, then it got weird with some Broga (downward dog pose, plank pose, cobra pose, downward dog pose again, triangle pose and reverse on each side), Imperial Walkers X 10

      The Thang

      Mosey from parking lot to track for 4 rounds of exercises, done individually but within a group, with one Indian run lap around the track with the group after each round, as follows:

      Round 1                                    Round 2                                   Round 3                                   Round 4

      60 body-weight squats60 bent-over rows with coupon60 Freddie Mercuries (count right leg)60 toe merkins with coupon
      40 merkins40 body-weight lunges (count each leg)40 deadlifts with coupon40 dips (using bleachers)
      20 BBS20 flutter kicks (count right leg)20 curls with coupon20 American hammers (count right leg)

      Then, more Broga: boat pose and reverse plank pose x 3, forward fold X 10

      COT

      It’s a privilege for us to gather together each day for our beatdowns, especially in light of the fact that other brothers are unable to do so due to illness, etc. So, let’s not take for granted any day that we’re blessed with the opportunity to gather together in the Gloom.

      The shared struggle we endure in our beatdowns increases our fellowship and builds an inner strength that we will need to draw from when trials and adversity come our way.

      “You have tested us, O God; you have purified us like silver.”– Psalm 66:10 (New Living Translation)

      Moleskin

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      Blasted BLIMPS!

      QIC: Holy Kiss

      Date: 08/04/2020

      PAX: Pomade,  Pediasure, Gusher, Afterbirth,  Laces Out, Prosciutto, Red Raider, Pound Dog, Coypu, Old School, Natty Light

      AO: Smackdown

      Conditions

      67 degrees and pleasant.. except for the BLIMPS

      COP

      Warm up lap around track

      SSH X 20, Little Baby Arm Circles X 15 and reverse X 15, Seal Claps X 15, Overhead Claps X 15, Willy Mays Hays X 10, Forward Fold x 10, 21s + 5 penalty burpees thanks to Pomade!

      The Thang


      Stairway to 7

      Bleacher Pull Ups, Man Makers, Run around bleachers, Box Jump Bleachers to top, Squats at top, Run down bleachers and back around. Rinse and Repeat up to 7 reps. (Total 28 reps per exercise)

      BLIMPS (4 stations with jailbreak between)

      Round 1 “B” (Burpees x5 at each station)
      Jailbreak to station 2, 3, 4

      Round 2 “L” (Lunges x10 each leg each station)

      Jailbreak to station 2, 3, 4

      Round 3 “I” (Imperial Walkers x15 each leg each station)

      Jailbreak to station 2, 3, 4

      Round 4 “M” (Merkins x 20 each station)

      Jailbreak to station 2, 3, 4

      Round 5 “P” (Plank Jacks x25 each station)

      Jailbreak to station 2, 3, 4

      Round 6 “S” (Sit-Ups x30 each station)

      Jailbreak to station 2, 3, 4

      COT

      Be your brothers keeper… Accountability is a big part of F3 and why we all keep coming back for more punishment every week. I challenge the PAX to reach out in between posts to each other to try and be more of a support system and hold each other accountable above and beyond our weekly workouts.

      Iron sharpens iron, so a man sharpens the countenance of his friend– Proverbs 27:17

      A friend loves at all times, and a brother is born for adversity– Proverbs 17:17

      Moleskin

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        Shots Across the Bow

        QIC:  Geiger from F3Cape Fear

        Date: 08/01/2020

        PAX: Mayhem, Pork Belly, Sandwich, ElChapo, FNG-Bumper Sticker, FNG-Stick Figure, Clothespin, Mrs Baker, 9Volt, WuzntMe, Threeskin, Abercrombie, Baby Shart, Escobar 

        AO: The Battery

        Conditions

        There was a bad moon on the rise.

        I knew this was bad when the dude wasn’t even winded after foreplay…

        COP

        Gravel pickers (Third Grade Exercise)
        Windmills SSH
        4-Count Merkins

        The Thang

        This is where things got uh uh interesting…(probably not the correct phrasing but whatever)
        Trying to make F3 Chatt give up!
        Mosey to top of the hill grab a block and circle up around the Q.
        90/60/30 seconds of each – 10 burpees each transition
        Reverse Lunges- Prisoner Squats (John McCains)
        Crucible ‘Merkins- Wonderbras
        Jumping Squats -Coupon swings
        Goblet Squats Pull-overs

        Mosey down to the tennis courts
        10 of following in cadence—Pax choice of ladder/burpees following each set
        Starfish crunch/Superman x 2
        Heels to heaven/Jane Fonda x 2
        Heel-touch plank/Ceiling stomp x 2
        Back to flags for a Circle Burp.

        COT


        [The “COT” aka the “CIRCLE OF TRUST” is the terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
        BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

        Moleskin

        The Q came with a point to prove. Did a pretty good job of it. This was shots across the bow from Cape Fear. I don’t take being fired upon lightly. I will make myself better! We will get better together! No man left behind!!!

        News

        Abercrombie VQ 8/25, Continue to pray for LUTE, 3rd F

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          Wait, Mondays at Hacksaw…YAY!!!

          QIC:  John Doe

          Date: 08/03/2020

          PAX: Slim Shady, Bandwagon, Black Out, Picabo, Toe Jelly, Baby Shart, Sousa, Escobar, Woodrider, Cold Play, Mr. May, Bernie

          AO: Hacksaw

          Conditions

          Beautiful clear skies with a smoke show in our midst

          COP

          SSH – 20 (iC), WMH – 10 (IC), 3rd Grade Exercises – 10 (IC), Forward Fold – 10 (IC), SSH – 20 (IC); 5 Burpees for the Train

          The Thang

          Protecting those legs for track day
          Reppin That Rep
          Big Boi Sit Ups – 10

          Merkins – 10

          Leg Levers – 10

          Diamond Merkins – 10

          Atomic Sit Ups – 10

          Dive Bombers – 10

          (Rinse and Repeat until time)

          The first 30 minutes we waited on the six before moving on; PAX did various exercises of Burpees, Planks, and SSH while waiting on six

          The last 10 minutes was on each PAX to do as many rounds as they could with no rest

          COT

          Asked each PAX member to take about 30-60 seconds to think of one/two words to describe what F3 means to them. Each member shared their one/two words. Incredible to hear what each person had to say. Brotherhood, Commitment, Accountability, Immediate Inclusion, Inspiration, Comradery to name a few. QIC thanked the PAX for being there and continuing to be there each week. These men are what bring us back

          BALL OF MAN: Bernie lead us out in prayer – Keep the Krisp family in your prayers

          Moleskin

          A lot to unpack here. Cold Play didn’t have to charge for any jokes because all of them were stellar. Good conversation around Britney SPears and Miley Cyrus (finished with Party in The USA). A lot of discussion around that rug burn like mark from too many sit ups on concrete. If you’ve had you know what I’m talking about. As Picabo said, you forget about it until it burns in the shower. What is that called? A tramp stamp? A Butt Cherry? A Chimp Callus?

          News

          3rd-F at Chubby’s on Tuesdays; Slackwagon to the 10yr Anny of F3 nation; Parliament Track Tuesdays

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            Just keep pushing! Just keep pushing!

            QIC:  Oil Can

            Date: 08/03/2020

            PAX: ThreeSkin, Fissure, Ducktales, Hasbro, The Count (Respect x2), Red Tees

            AO: Anvil

            Conditions

            Classic mid-70s morning, not much of a breeze to speak of. The track was as red as ever, grass quite dewy. Multiple flags posted in respect of to great nation.

            COP

            Very short warm-up so we could get stuck into the beatdown.
            Forward fold OYO, followed by Willie Mays Hays x10 IC and 3rd Grade Exercises x10 IC.

            The Thang

            Mosey 1600 metres (4 laps around track)

            Set of 5 Exercises
            10 Manmakers (Burpees with coupon)
            20 Overhead presses (with coupon)
            30 Kettlebell swings (with coupon)
            40 Goblet squats
            50 Incline Block Merkins

            Mosey 1200 metres (3 laps around track)
            Then do set of 5 exercises again, followed by another mosey around the track for 2 laps.

            No PAX did any more, however the complete Ironpax workout would have you do set of 5 exercises again, followed by a one lap mosey & finish with the 5 exercises.

            COT

            Spoke to the group about making sure there’s something to be excited about during their week. With everything happening in the world right now, it’s difficult to go out and enjoy yourself. There’s very few events to go to, cinemas are closed and many restaurants are only doing take out. Encouraged everyone to find something each week to be excited about – whether it’s a special home-cooked meal, a movie that you love or a game with kids. We ALL need something to be excited about.

            Moleskin

            Hasbro learned that coupons (aka his cinderblock) aren’t invincible as he smashed his into pieces while putting it down. Plenty of good mumble chatter was had while moseying, including conversations about eating kangaroo, crocodile & snake down under.

            News

            BURPH on Friday at Lions Den. Go challenge yourself!

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              8-counts and tabatas and bears

              QIC: Gretel

              Date: 8-3-2020

              PAX: Roomba, PE, Magnum, Dundee, Milkman, Swinger, Big AL, Lloyd, Sherlock, Snatch, Mr. Met, Mr. Clean, NordicTrack, Postman, Cleaver, Geek Squad, Blue

              AO: The Shothouse

              Conditions: 68ish degrees, calm, low humidity

              COP:

              • SSH 25
              • Willie Mays Hays 12
              • Forward Fold 10 count
              • 8-count body builders – 11 in cadence – Fun!
              • 3rd grade exercise 10
              • Mosey to the tennis courts

              The Thang:

              4 minute tabata round – 20 seconds each exercise, 10 second rest

              • squat jumps
              • ‘merkins
              • flutter kicks
              • Bonnie Blairs
              • Imperial walkers
              • Freddie Mercurys
              • Makhtar N’Diayes
              • Monkey humpers

              Bear crawl fun! – PAX are lined up at tennis court sidelines facing 2 courts, goal is to stay on hands and feet the whole round

              • bear crawl 1 court
              • 20 plank jacks – single count
              • bear crawl next court
              • 20 total Nolan Ryans – 10 each side
              • turn around and bear crawl back 1 court
              • 20 mountain climbers – single count
              • bear crawl last court back to start
              • 10 burpees

              Rinse and repeat tabata and bear crawl rounds 1 more time

              PAX line up single file at fence (observing social distance of course) and commence the Skitch special walking lunge indian run around perimeter of tennis courts (4 tennis courts total) – the line is moving at walking lunge and the last man runs to the front

              2-court suicides – total of 6 lines

              1 more round of tabata

              Mosey back to flag

              COT

              QIC reflects on recent F3 podcast about having Vision, an important leadership skill. In order to accomplish our goals we must have a solid vision of where we need to get to. This vision isn’t always readily apparent to us but if we are prepared to begin the journey, oftentimes the path manifests itself as we put in the work. QIC challenges himself and all PAX to reflect on our goals and find the vision we need to complete the journey.

              Moleskin

              “That’s what she said” jokes were abundant today, mumble chatter dies very quickly with 8-count body builder in cadence, great work today by the PAX

              News

              New OTB coming soon in Hixson – watch Slack for info

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              No Phone Left Behind @ Parliament

              QIC:  Coldplay

              Date: 07/31/2020

              PAX: Wrecked Em, Woodrider, Hey Buddy, Three Skin, El Chapo, Cavity Search

              AO: Parliament

              Conditions

              Warm, muggy, slight “cool breeze” at the very end.

              COP

              Mosey to the OHS Football practice field for a quick warm-up:

              • 20 SSH
              • 10 Little Baby Arm Circles
              • 10 Big Arm Circles
              • 10 Forward Fold
              • 10 Willie Mays Hayes

              The Thang

              Mosey to the OHS band practice field for some “rounds” of exercise:

              • 9 exercise stations were set up in a large circle (Merkins, SSH, Plank Jacks, Burpees, Air Squats, Mountain Climbers, BBS, Imperial Walkers, Shoulder Touches)
              • PAX ran around the circle for 2 minutes
              • PAX performed the exercise station nearest to them at the end of the 2 minute run
              • PAX performed that exercise for 1:30
              • Repeat for 10 cycles

              Mosey back to the OHS Football practice field for some PAX led Mary

              COT

              QIC spoke about the importance of giving back. Several volunteer opportunities are gaining traction on the 3rd F Slack channel. Expect to see great support this year.

              Moleskin

              Things QIC cannot do:

              • Properly operate Bluetooth speakers
              • Turn off his phone without assistance
              • Locate phone

              Luckily, the PAX were willing to circle back, post-workout to help locate the phone.

              News

              F3 10 year anniversary in January, Tuesdays volunteer opportunities at Chubbys BBQ and at The Caring Place in Cleveland

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