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13’s going up on a Wednesday

QIC:  Lanyard

Date: 6/24/2020

PAX: Swingset, Curfew, Sidekick, Lockjaw

AO: Ridgecut

Conditions

low 70s, Decent shower during our warm-up that got us nice and damp.

COP

SSH X13, Forward Fold X13, WindMills X13, Seal Claps X13, Overhead Seal Claps X13, Third Grade Exercise X13, Mosey to the playground turf

The Thang


13’s
Instead of 11’s we cranked it up by 2 while listening to Pop Hits of 2013 (Sidekick mentioned this wasn’t a good year for music)

First Round: Merkins and Squats

Second Round: American Hammer and Bonnie Blairs

Third Round: Plank Jacks and SSH

Mosey back up to the parking lot.

COT

I shared to not be afraid to be vulnerable or share your weaknesses. F3 (to me at least) is all about the brotherhood, and you should feel open to share with another PAX if you are having some trouble/struggles with anything. I’ve had some great conversations with fellow PAX that mean the world to me. As much as F3 is about the three F’s, it’s about being there for one another.

Moleskin

Upon further review, I think we agree that 2013 wasn’t a great year for music, at least on the POP scene.

News

CONVERGENCE at Battlefied on July 4. How appropriate (I think) right?

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    Fit-ness, faith and fellowship

    QIC:  Whittler

    Date: 06/25/2020

    PAX: Burrito, Laces Out, Blindside, Natty Light, Jackass (no I didn’t count Burrito twice), Pound Dog, Gusher, Pomade, Prosciutto, Holy Kiss, Afterbirth, Southface, Bumblebee, Recycle, Ashley Madison, Booby Trap

    AO: Smackdown

    Conditions

    Better than 30 degrees outside

    COP

    Mosey lap, stopping each quarter mile for warmup exercise

    SSH til Burrito stopped talking (about 50)

    Batwings (arms x 20 each direction, seal clap x 20, overhead clap x 20)

    Plank Jack x 20

    Annie x 10

    The Thang

    My goal was to get far enough away from Burrito
    Yet to be named thang…
    Run a lap

    Do burp-merk x 15 (harder than it sounds)

    Run a lap

    bobby Hurley x 50

    Run a lap

    Overhead press x 50

    carry coupon over to the goal post and hit a plank on your block. When I say up, we move with the block. When I say down, we drop down to plank. Continued to the other goal post.

    Blocktanamo – two lines, hold the block in front of you. Each pax takes a turn running past and trying to knock your block off

    Mary

    Banana/hollow hold x 10

    Pretzel x 10

    heel touch x 10

    Flutter kicks with block x 10

    COT

    “And Jesus said: Come to me, all of you who are weary and carry heavy burdens, and I will give you rest” Matthew 11:26

    Don’t try to shoulder your burdens alone. What we can’t accomplish as a mortal, we can accomplish through Jesus.

    Moleskin

    There were numerous times Burrito almost got pelted with cinder blocks

    Drinking coffee is hard some days

    Something was really funny towards the end but Gusher and I were too busy trying to work out to know what was going on

    News

    The Reformation is moving to 0600 eastern time starting this Saturday

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      ITS A LADDER

      QIC:  Mr. Clean

      Date: 06/25/2020

      PAX: Blue, Cable Cutter Ducktales, Hasbro, Milkman, Steam Engine

      AO: The Huey

      Conditions

      68 degrees. 372% humidity. Sweat Index: Comfortable

      COP

      1. SSH x20 IC
      2. BAC x18 IC
      3. SSH x16 IC
      4. Bent Arm Moroccan Night Club x14 IC
      5. SSH x12 IC
      6. Willie Mays Hays x10 IC
      7. SSH x10
      8. Willie Mays Hays x12 IC
      9. SSH x10 IC

      The Thang

      Ladders

      Station #1
      5 WMD’s (Wide, Merkin, Diamond)
      Bear Crawl to Station # 2

      Station #2
      5 WMD’s & 10 Squat Jumps
      Block Bear Crawl to Station #3

      Station #3
      5 WMD’s, 10 Squat Jumps, & 15 Shoulder Presses
      Run to Station #4 (with coupon)

      Station #4
      5 WMD’s, 10 Squat Jumps, 15 Shoulder Presses, & 20 Reverse Crunches
      Run to Station #1

      Rest Suicides — 60 yards in 10 yard increments 

      Round 2 / Station #1
      5 WMD’s, 10 Squat Jumps, 15 Shoulder Presses, 20 Reverse Crunches, & 25 Upright Rows
      Run to Station #2

      Round 2 / Station #2
      5 WMD’s, 10 Squat Jumps, 15 Shoulder Presses, 20 Reverse Crunches, 25 Upright Rows, & 30 Flutter Kicks (count right leg)
      Run to Station #3

      Round 2 / Station #3
      5 WMD’s, 10 Squat Jumps, 15 Shoulder Presses, 20 Reverse Crunches, 25 Upright Rows, 30 Flutter Kicks (count right leg), & 35 Curls
      Run to Station #4

      Round 2 / Station #4
      5 WMD’s, 10 Squat Jumps, 15 Shoulder Presses, 20 Reverse Crunches, 25 Upright Rows, 30 Flutter Kicks (count right leg), 35 Curls, & 40 Burpees

      COT

      YHC explained to the Pax that the beginning of the COT would be somewhat morbid/saddening/negative, but this was simply to guide them to something positive.

      Trying to explain death and loss of loved ones to my 4 year old is extremely hard. He tender hearted. He loves hard. YET he is still just 4 with the processing ability of any other 4 year old. It’s been difficult the last year and half with the losses YHC’s family has experienced.

      HOWEVER, if you take a drive to the cemetery, you’ll notice that dash on each headstone.
      Dates are just arbitrary numbers. Markers of a beginning and an end.
      Dashes, on the other hand, tell a story. We have a choice what story we want that dash to tell. What will you fill your dash with? Humility? Grace? Love? Compassion? Service to others?

      HIM, make your the story in YOUR dash worth telling to.

      Moleskin

      “Dude, you’re like 15 years younger than me. Dude, ITS A LADDER, you’ve said that like 10 times.” “What the heck is a suicide.”

      News

      Parliament & Shot House Launches. Talk to John Doe/Coldplay or Milkman
      BUNCHES of VQs coming down the line!!!

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      More than one Way to Climb that Hill – Eastern Version

      QIC:  Sidekick

      Date: 06/12/2020

      PAX: Slim Shady, Chavez, Toe Tag, Sousa, FNG – Petrino, DNF, Ramrod, FNG – Purple Rain, FNG – Goo Goo, Escobar, Fiddy Cent, Rendezvous, Vaccine, Snow Patrol, Fastlane, Wuznt me

      AO: Hacksaw

      Conditions

      Bout 72 degrees

      COP

      SSH ICX20; Forward Fold ICX10; Plank – Left Arm Plank- Right Arm Plank; Superman, left – right- Center; Superman Swim; 3rd Grade Exercises ICX12; Willie Mays HaysICX12; Mosey the (hill)

      The Thang

      MORE THAN ONE WAY TO CLIMB THAT HILL

      3 groups of 5 PAX start at the first light pole

      Walking Lunge to 2nd marker; 40 mercans

      Bear Crawl to 3rd marker; 30 Mercans

      Crawl bear to 4th marker; 20 mercans

      Traveling burpees to the 5th marker; 10 Mercans

      Jail Break to the top of the hill

      BREAK TIME – Indian Run around the parking lot

      Round 2 – Same Travel Methods but substitute the Mercans out for LBC

      Al Gore for till the 6

      BREAK TIME – Indian Run around the parking lot

      Round 3 – Same travel methods but substitute the LBC for Imperial Squats, rep counts of 20, 15, 10, and 5.

      Plank for 6

      Mosey all the way back to the flag

      Time

      COT

      Encourage the PAX to use this time in society for introspection into what they truly believe and feel. Challenge them to reach out and have a conversation with someone who may have a different point of view/opinion/life experiences than you

      Moleskin

      That (hill) is no joke to the top

      News

      Parliment launching soon! July 4th convergence at Battlefield at 7 AM

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        Dora turns 11 at the Boneyard

        QIC:  Sidekick

        Date: 06/23/2020

        PAX:  Dolly, Candu, iron Butt, rodeo, Lady Scot, Vsquared, Sunburn

        AO: Boneyard

        Conditions

        71 and muggy

        COP

        NO SSH. Thats right I said it.

        Forward Fold ICX15; left over right ICX8; Switch ICX8; Supermans; Updog; downdog; seal claps ICx10; Overhead Claps ICx10; Shoulder press ICx10; Squats ICx15

        Mosey around the front of the rec center and over to the picnic tables

        The Thang

        11s Round 1

        Decline Mercans and Squats

        Mosey to the Incline

        Dora –

        Partner up. Run is to the top of the parking lot and back

        50 Burpees

        150 Mercans

        100 Imperial Squats

        Mosey back to picnic tables

        11s round 2

        Ircans and box Jumps

        Mosey to flag

        Time

        COT

        Balance and well roundedness. We all need balance in our lives. We all need to improve on our weaknesses. Successful people don’t just focus on their strengths, but improve their weaknesses to become a more well rounded leader.

        Moleskin

        Box Jumps are hard

        News

        Convergence at Battlefield on July 4th at 7 AM.

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          CORE(t) and Corners

          QIC:  Sidekick

          Date: 06/20/2020

          PAX: Mrs. Baker, Deep Dish, Threeskin, Clothespin, Schnitzel, 9 Volt

          AO: THE Battery

          Conditions

          68 and Brutiful

          COP

          SSH ICX20; Forward Fold ICX10; 3rd Grade Exercises ICX12; Seal Claps – Overhead Seal Claps – Shoulder Press – ICX10 each; Willie Mays Hays ICX12; Mosey to the triple Tennis Courts

          The Thang

          CORE(t) of Dreams

          Pax get on their very own baseline (6 in total) and the 7th PAX gets by one of the end nets. One PAX is in the dream station and calls out their dreamiest core exercise and a rep count. We all perform the reps, then run a lap moving one station further than where we were. Eventually everybody gets a shot at the dream station.

          We did some LBCs, some dying cockroaches, some pickle pointers, some Spartan sit ups, etc etc. Most in 30 rep counts

          Mosey to the hill

          Bear crawl up about 1/3 of the hill, crawl bear another 1/3, Jail break the final 1/3.

          4 corners with a purpose

          Round 1 – Upper body

          Corner 1 – 40 Mercans – Jail Break to corner 2

          Corner 2 – Block Curls X 30 – Bernie to Corner 3

          Corner 3 – Chicken peckers X 10 – jail Break to Corner 4

          Corner 4 – 15 Burpees – bernie to Corner 1

          Round 2 – Lower body

          Corner 1 – 40 French Army reverse lunges – Jail Break to corner 2

          Corner 2 – Block Squats – Bernie to Corner 3

          Corner 3 – One leg forward lunges (other leg on wall) X 10 per leg – jail Break to Corner 4

          Corner 4 – 20 Monkey Humpers – bernie to Corner 1

          Round 3 – Hybrid

          Corner 1 – 25 Bonnie Blairs – Jail Break to corner 2

          Corner 2 – Block Press X 30 – Bernie to Corner 3

          Corner 3 – Wall Sit X 60 seconds – jail Break to Corner 4

          Corner 4 – 30 Wercans – bernie to Corner 1

          Mosey to Skate park for some Mary

          LBC IC X25, Pretzel Crunch ICX12 per side

          Time

          COT

          We discussed the growth in F3 Chatt and how we can grow the battery. Pushed guys to get down to Parliment and hacksaw and bring guys back up to the battery. Talked about convergence and how great they can be when guys from all areas come out

          Moleskin

          Somebody has a collection of ladies’ under garments up on the hill. Not sure who, but Deep Dish seemed very possesive of these items.

          Pax had never heard of Chicken Peckers. Was a staple of mine on my Hill City Qs back in the olden days

          News

          Convergence on July 4th at the Battlefield at 7 AM sharp

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            H.I.B.D. (High Intensity Beat Down) Scene 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!! 

            News

            [Fill in News, Upcoming Q’s, Events, etc.]

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              The One Where Steam Engine Q’s at Huey

              QIC: Steam Engine

              Date: 6/23/2020

              PAX: Ducktales, Couch Potato, Milkman, Geek Squad, Hasbro, Blue, Roomba, Gretel

              AO:Huey

              Conditions: Cool 68 degree. Rain new better than to show up.

              COP:

              Burpees OYO 5x

              SSH IC 12x

              Alternating Toe Taps IC 12x

              Imperial Walker IC 12x

              Windmill IC 12x

              3rd Grade Exercise IC 12x

              Infinity Plank

              Alternating Toe Taps IC 12x

              Merkins OYO 5x

              Plank Jacks IC 12x

              Merkins OYO 5x

              Plank March IC 12x

              Merkins OYO 5x

              Recover

              Mosey to Pavilion

              Wall Sit w/ Muhammad Ali IC 12x

              Recover

              Wall Sit w/ Joe Frazier IC 12x

              Recover

              Wall Sit w/ Shoulder Press IC 12x

              Recover

              Wall Sit w/ Bus Driver IC 12x

              Recover

              Wall Sit w/ Moroccan Night Club IC 12x

              Recover

              Now pull all the wall sit exercises together

              Wall sit w/ Muhammad Ali IC 12x, Joe Frazier IC 12x, Shoulder Press IC 12x, Bus Driver IC 12x, and Moroccan Night Club IC 12x

              Recover

              Mosey to back parking lot for some Animal Crossing

              Bear Crawl down parking lot and back

              Duck Walk down parking lot and back

              Frog Jump down parking lot and back

              Backward Bear down parking lot and back

              Crab Walk down parking lot and back

              Circle up for a light Shoulder Blaster

              Little Baby Arm Circles IC 10x

              Reverse Little Baby Arm Circles IC 10x

              Chinook IC 10x

              Reverse Chinook IC 10x

              Moroccan Night Club IC 10x

              Overhead Clap IC 10x

              Seal Clap IC 10x

              Big Baby Arm Circles IC 10x

              Reverse Big Baby Arm Circles IC 10x

              Mosey to the resting grounds of the Watch Tower for a long Mary

              RBC IC 12x

              LBC iC 12x

              Hello Dolly IC 12x

              Rosalita IC 12x

              Box Cutters IC 12x

              Pretzel IC 10x

              Switch side Pretzel IC 10x

              Heel Taps IC 12x

              Big Boy Sit Up OYO 10x

              Dealers Choice

              Burpees OYO 10x

              Side Plank both sides

              Big Boy Sit ups

              Time

              Count-O-Rama

              Name-O-Rama

              Announcements: 4th of July Convergence check slack for details.

              Ducktales is making a 12 man team for the Blue Ridge Relay join BRR channel if intrested

              Prayer Request

              WOD: “If you are going to be angry be angry about the right think” Father Arthur Howard . He said this during his homily a couple weeks ago talking about people protesting BLM and COVID-19 CDC guidelines. You can assume which one is more important. I also took the message as life while pull you in different directions and you need to decide where you will focus your energy. Are you focusing your energy at the right things or are you wasting your energy being mad at something like someone at Starbucks misspelling your name. Take time and see where you are focusing your energy and where you are angry at the wrong things.

              Posted on

              Beasty Boys at Beast Ridge

              QIC:  The Count (Respect Respect)

              Date: 06/22/2020

              PAX: 11 PAX Total- Dolly, Doodles, Early Bird, Fast Lane, Gaylord, Lanyard, Lock Jaw, Mayhem (Respect), Purple Rain, Swing Set.

              AO: Beast Ridge

              Conditions

              68 Degrees and starting to get humid!!!!

              COP

              Brief 5 min warm up with SSH, Willy Mays Hayes, Michael Phelps, and Mosey to Pavilion area for beatdown.

              The Thang

              Nickleback/Creed – Workout
              This is actually third time for this workout in about month with slight variations.

              Set 1 – As Many Rotations in 12 mins as possible using coupon where indicated, but optional for other exercises. 20 Burpees, 20 Alt Reverse Lunge (Coupon), 20 Merkins (2nd rotation – Diamonds/3rd rotation – Werkins, 20 LBC’s (Coupon), 20 Tricep Ext (Coupon). 40 yard AYG and then back to start.

              Set 2 – As Many Rotations in 12 Mins as possible using coupon where indicated , but optional for other exercises. 20 Mountain Climbers, 20 Squats (coupon), 20 Overhead Press (Coupon), 20 Freddy Mercury (Coupon), Peter Parkers w/Merkin. 40 Yard Shuttle Run 10 Lines back and forth in P/L.

              Set 3 – As Many Rotations in 12 Mins as possible using coupon where indicated, but optional for other exercises. 20 SSH, 20 Alt Lateral Lunge (Coupon), 20 Bicep Curls (Coupon), 20 Reverse LBC’s.

              COT

              After countarama and namearama we discussed convergence for July 4th at the Battle Field. talked about Fathers Day and those important things to do in your parents life and the important things they do in yours. Same goes for those who are fathers with their kids. At the end we lifted up the F3 Nation and Chattanooga in prayer and I read the Simple Prayer of St. Francis for the needs of our country and world.

              Moleskin

              The boys worked it hard today so there was very little mumble chatter, but there was a lot of heavy breathing!!!

              News

              [Fill in News, Upcoming Q’s, Events, etc.]

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                Re-RUN: IP Killer B’s…If You Please

                QIC:  John Doe

                Date: 06/23/2020

                PAX: Lutefisk, Uncle Fester, Cold Play, Mr. May, She Shed, Sunshine, White Glove, Skitch, Pink Panther, Cowbell, Deer Jack, Hobo, Cupid, Hanson

                AO: Hill City

                Conditions

                Moderately hot morning with some dampness in the air and mud on the ground

                COP

                SSH – 20 (IC); Forward Fold – 10 (IC): 3rd Grade Ex – 10 (IC); Willie Mays Hays – 10 (IC); Michael Phelps – 10 (IC); LBAC – 10 (IC); Rev LBAC – 10 (IC); SSH – 10 (IC); Mosey to the front field

                The Thang

                QIC did look for some dry ground but there was none to found, so we sent to the wet for our sweat


                KILLER B’s – IRON PAX
                10 – Burpees; 10 Bonnie Blairs (easy way); 10 Big Boy Sit ups; broad Jump 30 yds

                10 – Burpees; 10 Bonnie Blairs (easy way); 10 Big Boy Sit ups; broad Jump 30 yds

                10 – Burpees; 10 Bonnie Blairs (easy way); 10 Big Boy Sit ups; broad Jump 30 yds

                Bear crawl back 90yds to the start

                Rinse and repeat.

                Once 5 rounds were completed by a PAX, he was encouraged to join a fellow PAX to finish with them. Everyone kept moving until time

                COT

                BE BOLD – keeping with the “B” theme
                Definition (1): (of person, action, or idea) showing an ability to take risks; confident and courageous – encouraged PAX to be BOLD this week, espcially when seeing injustices around them no matter how big or small.


                BALL OF MAN: Cold Play lead out in prayer

                Moleskin

                Not a whole lot of chatter today. There were definitely a lot of wet and muddy shirts in which some PAX may have realized it’s always good to bring a spare to change into afterward. Also, I’m pretty sure Lutefisk and Uncle Fester thought it was a game of shirts verses skins with a slip n slide at the end. Not sure I blame them. It should also be noted that there was superb gracefulness displayed during the opening demo of the exercises. There will be stories told one day, that I can assure you

                News

                Parliament Official Launch on Friday; Convergence at BAttlefield on July 4th; Shot House in full launch mode in Hixson – if you know someone in those areas, then EH away; 3rd-F homeless ministry

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