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The Core of the Problem

QIC:  Mr. Clean

Date: 07/02/2020

PAX: Ducktales, Geek Squad, Hasbro, Postman, Radiohead, Slois Lane, Steam Engine

AO: The Huey

Conditions

72. Sweat Index: Uncomfortable.

COP

SSH x20 IC

Forward Fold x 20 IC

Low/Slow Merkin x10 IC

SSH x10 IC

The Thang

Mosey to the Love Shack for the first round of Huey Core Thursday’s.
Ascending/Descending — 24 Plank Jacks/1 Mountain Climber.

Yeah Routine — Pax hold plank during the entirety of “Yeah” (Joe Nichols not Lil Jon). Each time he says “yeah”: Pax does a plank jack. Each time he says “she”: Pax does a mountain climber. Short Mosey to Parking Lot — Various Core Exercises (Wide Flutters, Flutters, Shake N’ Bake Merkins).

Thunderstruck Routine — Pax hold hollow body hold for song’s entirety. Each time “thunder” is heard: Pax complete a reverse crunch. of exercises] Mosey back to Love Shack. Complete Roxanne Routine. Pax held “dolphin position” for song’s entirety and completed dolphin kicks each time “Roxanne” was said. I

Can Feel it in the Plank Tonight Pax held plank for 4 minutes of Phil Collins’ “In the Air Tonight”

COT

A wise professor, fresh off 42 years of teaching, told me (and the rest of the class) on the first day the following: Teachers MUST be Prepared Persons with Prepared Plans in Prepared Rooms for UNprepared people. Obviously, that quote stuck with me as I passed it along some 10 years later. Teachers aren’t the only ones that must live this way. As men striving to lead, love, and live 3rd, we MUST be prepared for situations life throws at us.

Moleskin

Man, I really loved that song until today. Whelp, there’s another song I will hate after today (x3). Shipping up to Boston by Dropkick Murphys is NOT country. It is also Ducktales jam. Who the heck uses an Indian Run as a “Ten Count”?!

News

CONVERGENCE!! July 4th — 0700 — Gilbert Stephenson Park — Fort Oglethorpe, GA

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    Continue reading “The Core of the Problem”
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    The Den Men

    QIC: Goose

    Date: 7/1/2020

    PAX: Recycle, Rodeo, Hambone, Candu, Belly Roll, Moneyball, Blindside, Skitch

    AO: Lions Den

    Conditions: Hot and Muggy

    COP:

    Forward Fold

    Willie Mays Hays

    Windmill

    Cherry Pickers/reverse

    Forward Fold

    The Thang:

    Run up to light poles and back with 20 merkins at every light pole

    100 yard lunges- down and back.

    Bear Crawl 10 yard> Lunge 10 yards on practice field

    100 yard dashes down and back

    News: 4th of July convergence in Ft. O.

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    Heavy Bertations

    QIC:  Prosciutto

    Date: 07/10/2020

    PAX: Threeskin, Cavity Search, John Doe, Black Out, Woodrider, Hey Buddy, WreckedEm, Purple Rain, Cold Play, WuzntMe

    AO: Parliament

    Conditions

    Dark, Dewy, a very derrison

    COP

    1/4 mile lap around the track

    Queue the walk-up music;
    2001 –> Alan Parson – “Sirius (Chicago Bulls theme)” –> WWE – Degeneration X intro

    SSH x 25
    Slow Tempo Squats
    Plank Jacks
    Merkins
    3rd Grade Exercises
    Forward Folds

    The Thang

    I don’t know why I had such a hard time explaining this (not to mention the stroke I had midway through) and figuring out who had blocks who didn’t what to do about modification a derry derrison, indeed (see moleskin for reference)

    Farm Strong
    Start at first cone with two blocks
    1) Two block farmer carry between cones; 10 shrugs at each stop
    When you return, complete 5 – 4×4’s
    *Shuttle-run cones and plank for six

    2) Two block farmer carry between cones; 10 side bends at each stop
    When you return, complete 5 – 4×4’s
    *Shuttle-run cones and plank for six

    3) Lunge with one block to each cone; 10 Kettle Bell Swings (omaha 5 KB swings)
    When you return, complete 5 – 4×4’s
    *Shuttle-run cones and plank for six

    4) Reverse Lunge with one block to each cone; 5 John McCains (omaha: squat with press)
    When you return, complete 5 – 4×4’s
    *Shuttle-run cones and plank for six

    10 Years – Wasteland
    Perform Burpees during the heavy guitar part, then alternate 10 SSH / 10 Plank Jack during the lighter sections.

    COT

    Shared Leadership

    Once you’ve become competent of a skill, pass it onto another person. Become their mentor.

    It’s just as valuable of a skill to lead another to competency of a certain skill than to actually master the skill itself. This mentorship provides a development opportunity and then, once competency is reached, presents a leadership opportunity when the mentee is ready to be the mentor. This is shared leadership and leadership development at its core.

    As leaders, we are to become obsolescent and always be searching to create the next leader.

    It’s occurred to me after having spent time at Parliament the past two Friday’s – the practice of Leadership Development and Shared Leadership is well understood. Great things happening in this region

    Moleskin

    This was me explaining the main thang this morning:

    Quoth YHC, “very very heavy bertatious block merra fiven shuttling four and fourian derrisons sixisins and John McCain”

    • Walk-in Music is alot more effective if the announcer with the bull horn actually knows the participants’ names; failure by the Q
    • Note to future Parliament Q’s – be ready to offer modification of exercises
    • 10 Counts can be difficult for new guys; in the end, through proper tutelage and good example – it is a skill that can be learnt
    • The rat maze from parliament’s tennis court parking lot to the track auxiliary parking lot is just that – a chaotic series of pathways that are unclear in the dark
    • Threeskin’s second block color is “Iron Pax Gold” per the spray paint can. Respect that.

    News

    Heaven & Ale Ooltewah Happy Hour tonight!
    Dad’s Days coming up at two Saturday locations in two weeks

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      H.I.B.D. – Take III – Hill City

      QIC:  The Count (Respect Respect)

      Date: 07/09/2020
      PAX: Cow Bell, Curfew, Flop, Go Kart, Oil Can, Red Tees, Rodeo, Skitch, Sunscreen, Sunshine, Uncle Fester, White Glove, Xena
      AO: Hill City

      Conditions

      74 Degrees and Humid

      COP

      That was easy….Mosey from P/L to Great Hall to pick out a coupon by the rivers edge!

      The Thang

      High Intensity w/coupons
      Concept is easy, the execution can be breathtaking (literally).  10 Exercises per round, 20 Reps per exercise.  Run a lap after each round of about .17 mile.  Rinse and Repeat as many rounds as you can accomplish in 40 minutes.  (C) means use coupon.
      Burpees – Curls (C) – Imperial Walkers – Tricep Ext (C) – Plank Jacks – Squats (C) – Mountain Climbers – Lunges (C) – SSH – Flutter Kicks (C)
      14 Total PAX completed – 1440 Burpees and 12,980 total reps.  Also, in all completed 9.89 Miles running along the water!  Not bad and only 1 Respect Respect!

      COT

      Same as day before:  After countarama and namarama, I spoke about unplugging from all the reports that are out there.  Take the time to see for yourself what’s going on in our own community.  Be a role model by showing good Character and Ethics.  Pay it forward by helping someone less fortunate then you.
      Prayer and Praise Requests for our F3 Brothers.

      Moleskin

      No real time to chit chat and mumble chatter….Breathing toooooooo Hard!!

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      The One Where Steam Talks About Q’ing

      QIC: Steam Engine

      Date: 07/07/2020

      PAX: Friar Tuck, Nordictrack, Postman, Blue, Cleaver, Dundee, Geek Squad, Hasbro, Slois Lane, White Lightening, Ducktales

      Conditions: Humid with a real feel of 78 degrees

      Disclaimer: Not a professional, know your limits, and here on your own free will.

      COP:

      Burpee OYO 1x

      Up Straddle Hop IC 12x

      (Switch leg) Up Straddle Hop IC 12x

      Alternating Toe Taps IC 12x

      Windmill IC 12x

      Imperial Walker IC 12x

      3rd Grade Exercise IC 12x

      Squat IC 12x

      Q101 Notes

      Show up early and be energetic

      Set the tone, welcome the PAX, establish your command

      Disclaimer: Does have legal significance

      Needs to include

      I am not a professional

      You are participating at your own risk

      You are responsible for your own well being

      You are here voluntarily and you are not paying to be here

      Know your limits and do the best you can

      Proper Cadence is:

      “The Next Exercise is ___” a clear and concise command

      The PAX repeat the exercise name to demonstrate understanding

      “Starting Position…Move” Starting Position is the information and Move is the command.

      “In Cadence…Exercise” In Cadence is the information and Exercise is the command. 

      PAX repeats “In Cadence” to demonstrate understanding. 

      “1, 2, 3, “ then the PAX calls rep

      Your Cadence must match the called exercise/ body movements

      Change your voice inflexion on last rep, which signals to the PAX that we are ending. 

      “Recover” at the end of the called exercise. Important command to let everyone know we are finished. 

      Dealer’s Choice: each PAX got to call an exercise using the proper cadence

      Beer Truck Burpees OYO 10x

      The Thang

      Stroll to parking lot

      End of parking lot to cones (or 5 parking spots)

      Exaggerated Skip down and back

      Butt Kickers down and back

      Karaoke down and back

      Forward Lunge down and back

      Reverse Lunge down and back

      Toy Soldier down and back (Arms stretched out and swing leg forward towards your arms)

      T Toy Soldier down and back (Arms extended away from body to make a “T” shape and swing leg towards its respective arm ie swing left leg out to left arm and right leg to right arm. 

      Exaggerated Skip down and back 

      Next find a parking spot preferably where 4 parking spots intersect. 

      4 corners:

      Side to Side Hop IC 15x

      Front to Back Hop IC 15x

      4 corners IC 15x

      Criss Cross IC 15x

      Mary: 

      LBC IC 12x

      RBC IC 12x

      Pretzel IC 12x

      (Switch sides) Pretzel IC 12x

      Hello Dolly IC 12x

      Rosalita IC 12x

      Flutter Kicks IC 12x

      Big Boy Situps OYO 12x

      Time

      Count-O-Rama

      Name-O-Rama

      WOD:

      More Q notes

      Most Important thing: It’s Not About You!

      Your #1 Job as a Q is the safety of the PAX

      Planning not just the exercise, but the explanations, transitions and your BOM.

      Better to have too much than not enough

      Utilize a Sweeper to keep eyes on the 6

      Have PAX count off for rest times

      Think about the weather, amount of day light, size of the PAX, and fitness level of the PAX

      Do I need any equipment cones, light sticks, coupons, 

      Make sure you can do the exercise “If you can’t do it don’t Q it.”

      Always wear a watch. 

      Never leave a man behind

      COT (Circle of Trust) and BOM (Ball of Man)

      Count-O-Rama

      Name-O-Rama

      Hospital Name, Age, F3 Name

      Every man calls out his F3 Name and the PAX repeat it

      PAX calls “Respect” for those over 50

      FNGs (Friendly New Guy)

      Every FNG gets a F3 name at the close of Name-O-Rama

      Blackblast

      BB should be posted within 24 hours of beatdown

      BB are important and you owe it to the PAX

      Moleskine: Just want to apologize for getting this BB out late. Got home yesterday to a home without power. Guessing a tree fell down while at work and I didn’t get power until 8:40 PM and was starting to wind down at that time. Also, felt great getting to Q at Huey and glad Ducktales allowed me to sprinkle in some Q 101 knowledge into my beatdown.

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      H.I.B.D. (Take II) – HackSaw

      QIC:  The Count (Respect Respect)

      Date: 07/08/2020

      PAX: Bernie, Cataract (Respect), El Chapo (Respect), Escobar, Jail Bait, Mayhem (Respect), Mugshot, Roll Back, Toe Tag

      AO: HackSaw

      Conditions

      74 Degrees and Humid

      COP

      Thanks to Mayhem for running the PAX from starting point back to Memorial Park where I had set up Social Distancing Stations!!! 

      The Thang

      High Intensity w/coupons
      Concept is easy, the execution can be breathtaking (literally).  10 Exercises per round, 20 Reps per exercise.  Run a lap after each round of about 1/4 mile.  Rinse and Repeat as many rounds as you can accomplish in 40 minutes.  (C) means use coupon.

      Burpees – Curls (C) – Imperial Walkers – Tricep Ext (C) – Plank Jacks – Squats (C) – Mountain Climbers – Lunges (C) – SSH – Flutter Kicks (C)

      10 Total PAX completed – 886 Burpees and 7, 860 total reps.  Also, in all completed 8.75 Miles running around park!  Not bad with 3 Respects and 1 Respect Respect!  

      COT

      After countarama and namarama, I spoke about unplugging from all the reports that are out there.  Take the time to see for yourself what’s going on in our own community.  Be a role model by showing good Character and Ethics.  Pay it forward by helping someone less fortunate then you. 

      Prayer and Praise Requests for our F3 Brothers.  

      Moleskin

      Very little to report…Well except that prior to F3, Mugshot and TheCount rucked and we Zigged when we should have Zagged and Mayhem came to the rescue to pick us up so we wouldn’t be late to set up…The good news is we still got 5.1 miles in before being saved!  Appreciate Mayhem not beating me up about my propensity to get lost!! 

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      Dundee VQ – (7/8 – Shot House)

      QIC:  Dundee

      Date: 7/8/2020

      PAX:  Hasbro, Lloyd, Big Al, Payload, Ponce, Geek Squad, Cleaver, Sherlock, Postman, PE, Magnum, Snatch, Blue, Recycle, Hambone, Nordic Track, Oil Can, Milkman, Gretel, White Lightning, Steam Engine

      AO: Shot House

      Conditions

      A balmy 74 degrees. No rain from the clouds, but thankfully the humidity helped us create man-made rain on the asphalt.

      COP

      Began with SSH as is tradition.
      Willie Mays Hays to limber up the legs.
      Shoulder blasters in honor of Mr. Clean.
      Imperial walkers to get those hips involved.
      3rd grade exercise to activate the hamstrings and glutes.

      The Thang

      We couldn’t use the stadium steps, so we had to make our own ladder.
      After each round, we Bernie’d to the next light post (about 50 yards) and then a jailbreak back. With each round, we would do the previous round plus add an exercise.

      1 – 5 WMDs
      2 – 10 Bonnie Blairs
      3 – 15 Shoulder Press (with coupon)
      4 – 20 Rocky 4’s
      5 – 25 upright rows (coupon)
      6 – 30 Bobby Hurleys
      7 – 35 flutter kicks
      8 – 40 lawn mowers (20 each side – coupon)
      9 – 45 coupon squats
      10 – 50 burpees

      COT

      In the COT, we talked about Matthew 7:28-29 and what it means to speak with authority. We may speak wisdom, but it is our actions that will either amplify or cancel those words.

      Moleskin

      A lot of gratitude was shared for how soft the new asphalt parking lot is. The PAX have burpee homework.

      News

      It was great to kick off the inaugural workout of VQ Wednesdays at the Shot House. Nordic Track is next up on 7/15.

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        ColdP(90x)lay @ Parliament

        QIC:  Coldplay

        Date: 07/08/2020

        PAX:  Threeskin, John Doe, Fiddy Cent, Wrecked Em, Furley, Ramrod, Sousa, Woodrider, FNG-Hey Buddy, Fastlane, Meow Mix, Cavity Search, Cowbell, Blackout

        AO: Parliament

        Conditions

        Mid-70s, cool air, perfect conditions for a beatdown

        COP

        Mosey to the practice football field and perform:

        • 20 SSH
        • 10 Forward Fold
        • 10 Willie Mays Hayes
        • 20 SSH
        • 15 LBAC
        • 15 RLBAC
        • 15 Moroccan Nightclub
        • 15 Seal Claps
        • 15 Raise the Roof
        • 15 Chinook
        • 15 Cherry Pickers

        The Thang

        Mosey to the ChristWay Community Church parking lot. Ran up and down the rows of parking spots.

        The workout consisted of 30 seconds of exercise followed by a 10 second rest in between each exercise.

        CIRCUIT 1:

        Merkins
        Flutter Kicks
        Air Squats
        Dive Bombers
        Freddie Mercury
        Lunges
        Shoulder Touches
        Windwills
        Reverse Lunge
        High Plank
        Little Baby Crunches
        Smurf Jacks


        The PAX ran another snake lap around the parking lot and then completed a round of “Bring Sally up, Bring Sally Down”. Followed by…

        CIRCUIT 2:

        Merkins
        Mountain Climbers
        High Knees
        Shoulder Touches
        Imperial Walkers
        Air Squats
        Hold High Plank
        Diver Bombers
        American Hammer
        Hold Al Gore
        Hold Low Plank
        V-ups

        The PAX moseyed back to the football practice field for a couple minutes of Mary (flutter kicks and heal touches till time).

        COT

        QIC reminded the PAX to say in the moment and not try to control every aspect of everyday (especially when on vacation with the family).

        Moleskin

        Wrecked Em wants to incorporate more P90x workouts into the beatdowns. Everyone agreed a 45 minute version of “Bring Sally up” would be awesome.

        News

        2 Daderdays on July 25 (The Battery and somewhere out west). 3rd F on hold, but still gathering supplies. 2nd F Happy Hour at Cambridge Square on 7/10.

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          Vaccine- Anvil 7/6

          QIC:  Vaccine

          Date: 07/06/2020

          PAX: Threeskin, Fissure, Escobar, Neutral, Vaccine

          AO: Anvil

          Conditions

          Humid and still

          COP

          Forward Fold x10, Willie Mays Hayes x10, SSH x15, Seal Claps, Shoulder Press, SSH

          The Thang

          Dora Style (Last group to finish has 10 burpess. Winner has 5)

          200 Merkins/200 Squats (20 Rep sets Max), partner runs a lap around track

          400 Monkey Humpers/400 Imperial Walkers (20 Rep Sets Max), partner runs a lap around track

          15s (15 Merkins, 15 Big Boy Sit Ups, 14 Merkins, 14 Big Boy Sit Ups, etc. down to 1 each)

          COT

          Being flexible. It can be easy to take offense or be rigid with plans or situations, especially if you took a lot of time planning it. God puts people or things in your life that you struggle with to better you for a reason. Pay attention to those things/weaknesses and lean into them.

          Moleskin

          Never voluntarily partner yourself with Fissure unless you are also a machine that doesn’t need time to breathe or rest.

          News


          F3 Dads @ The Battery and The Landfill 7/25/20 0700

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            RidgeCut has Hills and Free Coffee

            QIC:  Fissure

            Date: 07/01/2020

            PAX: Best In Show (Respect), Ashtray, Early Bird, Jazzy Jag, Lanyard, Curfew, Purple Rain, Swingset, Lockjaw, Swipe Right

            AO: RidgeCut

            Conditions

            Humid and still

            COP

            Disclaimer disclaimed and off we went down to the “green playground” as young Webby and Red Pandy like to call it (my kiddos)
            10 burpees, 9 squats, 8 burpees, 7 squats, 6 burpees, 5 squats, 4 burpees, 3 squats, 2 burpees, 1 squat

            The Thang

            Burpee broad jump uphill 75 yards, mosey back to start
            Bear crawl uphill 75 yards, mosey back to start
            Suicide run 25 yards/back, 50 yds/back, 75, 100 and 125
            Rinse and repeat x 3 or until time called

            10 burpees, 9 big boi situps, 8 burpees, 7 situps, 6 burpees, 5 situps, 4 burpees, 3 situps, 2 burpees, 1 situp, 10 burpees

            Mosey back to the flag at the BX

            COT

            My oldest has been struggling with reading. He gets down on himself when he isn’t great at something right off the bat with very little effort. So, best I could, we talked about perseverance aka persistence in doing something despite difficulty or delay in achieving success.

            This isn’t a lesson just for a young boy. We need it during workouts, at work, at home and the dagum golf course : )

            Moleskin

            A couple guys were a tad late but one still found us at the playground area. Jazzy ran back to to the flag to lasso the last straggler. RidgeCut is lucky to have such an admirable AOQ.

            Swingset brought coffee for all to enjoy post workout. What a guy!

            News

            F3 Dads @ The Battery and The Landfill 7/25/20 0700

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