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F + 3 = Full Circle

QIC:  Mr. Clean

Date: 05/26/2020

PAX: Back Pew, Care Bear, Coverup, Friar Tuck, Goose, Hobo, Pink Panther, Skitch, Sunshine, Uncle Fester

AO: Hill City

Conditions

71. Hobo broke a sweat. Humid. High Humidity. Lots of moisture in the air.

COP

21’s (Burpee Penalty)

Forward Fold — OYO

Willie Mays Hays x15 IC

Mosey to Brewhaus — Inperial Walkers for Six

Mosey to Mt. Midoriyama

Shoulder Blaster

  • Baby Arm Circles x20 IC
  • Reverse BAC X20 IC
  • Seal Claps x18 IC
  • Overhead Claps x18 IC
  • Moroccan Night Club x16 IC
  • Cherry Pickers x16 IC
  • Albatross x14 IC
  • 45𝆩 Hold x14 IC

The Thang

The Dora is designed to push each man to do half the prescribed exercise. In an effort to meet every man’s need, we completed an Accountability Dora
Accountability Dora
100 Merkins (Each Pax had to complete AT LEAST 50 before moving on)

200 Squats (Each Pax had to complete AT LEAST 100 before moving on)

300 LBC’s (Each Pax had to complete AT LEAST 150 before moving on)

Partners ran to 1st Flag posted, completed 3 Incline Merkins, then to 2nd Flag posted, completed 3 Decline Merkins, Bear Crawl to top, and mosey to bottom.

Mosey back to Blue Rhino.

COT

First, YHC called for continued recognition/awareness of Mental Health Awareness Month, especially in these trying times, and recapped the inspiration for rep counts in Friday’s Lion’s Den workout.
Secondly, lest we forget, EVERY day is a day to honor and memorialize those who’ve paid the ultimate sacrifice for our freedom.
Lastly, today was a day to recognize why F3 is such a “full circle”, AND such a critical part in men’s lives. On a day of Dora, Sunshine chose to be my partner….well, that fine HIM was an FNG at my Hill City VQ. Additionally, our “mountain AOQ” was also an FNG that day. Both of these men enrich lives daily.

Moleskin

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The 1000 Reps of The Reformation

QIC:  Oil Can

Date: 05/23/2020

PAX: Burrito, Recycle, Afterbirth, Hambone, Snow Cream, Mr. Met, Prosciutto, Dundee, Gusher, Geek Squad

AO: The Reformation

Conditions

Slightly overcast morning but pretty cool. Damp ground after some rain the previous night.

COP

10 Forward Fold, 12 Willie Mays Hays, 10 Windmills, 10 Little Baby Arm Circles & Reverse, 10 Rocking Night Club & 10 Cherry Pickers – all IC

The Thang

Exercises were spread around the parking lot & PAX worked around the circle
50 Plank Jacks
50 Overhead Presses
50 LBCs
50 Side Squats (add a little skip in between each for some extra cardio)
50 Flutter Kicks
54 SSHs
48 Lunges
48 Crab Cakes
50 Mountain Climbers
50 Pickle Pointers

Short mosey of ~10 yards to church door & back after completing sets of five exercises. Two full laps of the parking lot completed for 1000 total reps. Pax did Mary until six was in.

Mosey lap around the church parking lot for a short rest, then straight into Wheel of Merkin – 15 single-count Decline Merkins, rotate 90 degrees to have one hand & one foot on curb, then 15 additional single-count merkins, rotate 90 degrees for 15 Incline Merkins, then rotate 90 degrees once again and do 15 merkins to complete the rotation.

11’s of Squats & LBCs to finish off.

COT

Spoke about how much it’s ingrained into the American culture to respect those men & women who serve our nation in the military. Many men & women are scattered across the country and even more across the world this Memorial Day weekend, away from their families. These soldiers are defending our nation, but are unable to help loved ones who may be struggling with COVID-19, the Easter Sunday tornadoes or other occurrences in their lives. Important to thank those active & retired military for their service.

Moleskin

Before doing the Name-O-Rama, Burrito suggested that everyone do it in an Australian accent. PAX’s “Australian” accents turned out to sound more British than Australian.

News

‘The Burph’ convergence coming up on Monday, 0700 at the Chickamauga Dam day use area.

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    Love in the Time of Corona

    QIC: Goose

    Date: 5/23/2020

    Pax: Doodles, Back Pew, Moneyball, Skitch, Pink Panther.

    AO: Landfill

    Conditions: Overcast

    COP

    SSH x20

    3rd Grade Exercises x 10

    Willie Mays Hays x15

    Forward Fold OYO

    Cherry Pickers x10

    LBC x10

    SSH x20

    The Thang

    Run up sidewalk toward pavillion. 10 reps of any exercise at every light post

    Adora: 200 merkins and 200 SSH while partner runs up and down hill

    Lunge across field

    Bernie Sanders up hill and 10 merkins at the top x4

    Lunge back across field

    Circle of Mary

    Announcements

    The Murph on Monday at the Dame 0700!

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    Filthy 400

    QIC:  Mr. Clean

    Date: 05/14/2020

    PAX: Burrito, Hambone, Recycle, Pediasure, U-Haul, Pomade, Holy Kiss, Ashley Madison, FNG-Lady Gaga, Friar Tuck, Gusher, Glamper

    AO: Smackdown

    Conditions

    A slight chill.

    COP


    21’s SSH

    Shoulder Blaster 

    • BAC

    • Reverse BAC

    • MNC

    • Cherry Pickers

    • Overhead Claps

    • Seal Claps

    • Ray Lewis

    • Front Raises

    Forward Fold

    The Thang

    This is inspired by a workout done with my football players. Modify as necessary.
    Filthy 400

    Curls X50

    Merkins X50

    Bent Over Rows X50

    Squat Jumps X50

    BBSU X50

    Tricep Extensions X50

    Monkey Humpers X50

    Shoulder Press X50

    5 Burpees. Run a Lap. (Under 2 mins) Repeat 3 more times.

    COT

    Leadership, frankly, is easy to talk about. Many people have thoughts and perspectives about the topic. People make money speaking of the topic, but often times a certain element is missing.

    Sacrifice: leadership requires sacrifice. Plain and simple. Sacrifice family time for upward mobility in career. Sacrifice upward mobility in career for more family time. Sacrifice rest to gain more of both.

    Lest we forget that is the key element in any leadership discussion. So, what are you willing to ACTUALLY sacrifice to be a great leader.

    Moleskin

    I wanted to run more, so I just did less reps — Burrito

    Are those pull-up bars? THOSE ARE PULL-UP BARS! SCOTT, SMACKDOWN HAS PULL-UP BARS — Recycle, Hambone, and Mr. Clean

    News

    Memorial Day Murph. The Hot Dame at 0700.

    (Chickamauga Dam Day Use Area)

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      Focus and Awareness

      QIC:  Mr. Clean

      Date: 3/27/2020

      PAX: Back Pew, Band Camp, Blindside, Burrito, Cable Cutter, Chief, Dundee, Footloose, Geek Squad, Hambone, Hasbro, Mardi Gras, Milkman, MoneyBall, Mr. Met, Payload, Recycle, Roomba, She Shed, Snow Cream, U-Turn

      AO: Lions Den

      Conditions

      60’s. Light Drizzle.

      COP

      SSH – 15 IC

      Shoulder Blaster

      • BAC – 15 IC
      • Reverse BAC – 15 IC
      • MNC – 15 IC
      • Cherry Pickers – 15 IC
      • Seal Claps – 15 IC
      • Overhead Claps – 15 IC
      • Mike Tysons – 15 IC
      • Chinhooks – 15 IC
      • Front Raises – 15 IC
      • Overhead Press – 15 IC
      • Albatross – 15 IC
      • 45° Holds – 15 IC 

      Forward Fold – 15 IC

      Willie Mays Hays – 15 IC 

      The Thang

      Designed workout to continue attempts to honor social distancing. All rep counts have significance.

      Separation Stations

      Blindside Yells: “Activate Glutes” — 15 Monkey Humpers

      Burrito Yells: “Bring Sally Up” — 10 Jump Squats

      Geek Squad Yells: “Bust a Move” — 5 Half Burpees aka Squat Thrust

      MoneyBall Yells: “Hey Kool-Aid” — Jail Break to 3rd Light Pole on Hill

      Station 1                   

      Shoulder Press — 39               

      Close Grip Bent Over Rows — 42           

      Curls — 25                       

      Dips — 39                       

      Wide Merkins — 42                   

      Station 2

      Michael Phelps — 81

      Wide Grip Bent Over Rows — 42

      42’s Curls (14 Low Curls, 14 High Curls, & 14 Full Curls)

      Diamond Merkins — 25

      No Weight Flies — 81

      Station 3                   

      Coupon Swings — 39               

      Upright Rows — 42               

      Reverse/Overhand Curls — 25           

      Skull Crushers — 25                   

      Inchworm Merkins — 25                

      Station 4

      Alternating Shoulder Taps — 81

      One-Arm Lawnmowers — 42 (21 Each Arm)

      Hammer Curls — 25

      Close Grip Bench — 39

      Decline Merkins — 42

      COT

      15 in the warm-up for 15% of Americans battling mental illness.

      42 for the TN’s rank in providing care for YOUTH with mental illness.

      38 for TN’s overall rank in mental illness care.

      25 for Youth who did not receive any services

      Psalm 13:1-6

      1 How long, Lord? Will you forget me forever?

          How long will you hide your face from me?

      2 How long must I wrestle with my thoughts

          and day after day have sorrow in my heart?

          How long will my enemy triumph over me?

      3 Look on me and answer, Lord my God.

          Give light to my eyes, or I will sleep in death,

      4 and my enemy will say, “I have overcome him,”

          and my foes will rejoice when I fall.

      5 But I trust in your unfailing love;

          my heart rejoices in your salvation.

      6 I will sing the Lord’s praise,

          for he has been good to me.

      Luke 12:25 Who of you by worrying can add a single hour to your life?

      1 Peter 5:7 Cast all your anxiety upon the Lord because he cares for you.

      Ephesians 4:26 In your anger do not sin, do not let the sun set while you are angry. Do not let the devil get a foothold

      Revelation 3:20 Here I am! I stand at the door and knock. If anyone hears my voice and opens the door, I will come in and eat with that person, and they with me.

      NONE of the words I’ve read are new, BUT ALL the words I have read are TRUE! As you leave today take an awareness of the mental illness problem we face in our country, BUT DO NOT focus on these problems.  Turn YOUR focus to the passages I’ve read and the comfort we take in GOD.

      Moleskin

      22 HIM. Lion’s Den. Friday…..Too much to add

      News

      Memorial Day Convergence 0700 The Hot Dame

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        Why is it so hard to get young people up early?????

        QIC:  The Count (Respect Respect)

        Date: 06/12/2020

        PAX: (8 total PAX) Cliff Hanger, Hansen, Mug Shot, Pebbles, Sun Burn (Respect), Teflon, VSquared

        AO: BoneYard

        Conditions

        65 Degrees, still conditions.

        COP

        Warm Up consisted of Mosey to car to grab coupons and then to exercise equipment stations….about 90 Seconds!

        THANG

        Goal is to do AMRAP in the 12 min time frame. Important to focus on form. Where ever possible use coupon, even when not indicated, (Lunges, LBC’s, Tricep Ext, Squats, Overhead Press, Alt Lateral lunges, Bicep Curls). In stead of the 1 min rest, all PAX will run lap around the park (about 1/4 mile).

        COT

        BALL OF MAN: Shared my thoughts about COVID-19, Civic Unrest, and importance of F3 Nation sticking to our Credo and beliefs. Prays to F3 Nation, our country, and those lead.

        Moleskin

        Only funny comment was when Mug Shot wanted to tell The Count how to set his timer! Really…I’m a savant with electronics as we all know!!!! LMAO….

        News

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

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          AMRAP’n at RidgeCut

          QIC:  Fissure

          Date: 05/20/2020

          PAX: Sparky, Home Alone, Oiler, Early Bird, Tinkle, Lanyard, The Count, Jazzy Jag, Swingset, Oil Can, Skitch

          AO: RidgeCut

          Conditions

          Low 60’s. Rain held off for us.

          COP

          SSH, WMH, SSH, Cotton pickers, slow count merkins, squats, reverse lunges, SSH

          The Thang

          AMRAP (with good form!) of the following circuit

          all reps x 12:

          Power Merkins (hands leave the ground at extension)

          Atomic Merkins (Merkin with ab thruster, like the bottom of a burpee but you don’t stand up)

          Reverse Lunges (1 side=1 rep)

          Squats

          Elbows to Knees (like reverse crunch, but make sure arms go back during extension and bring both elbows to knees for contraction)

          Crab Cakes (in crab position, right hand to left foot and switch. 1 side=1 rep)

          Smurf Jacks

          Run approximately 400 meters around the parking lot islands

          RnR until 610. 0610-0615

          Mary – Imperial Walkers x 120 (1=1), V-ups x 20, Imperial Walkers x 60

          COT

          Have workout/word, will travel. So yea, the workout and word were similar at RidgeCut but none of the same guys.

          What keeps you coming to F3? Fitness is seen as “me time” for a lot of men our age. Nothing wrong with some me time. Me time is healthy, but you show up to this leadership group disguised as a workout group and wait what IT’S NOW ABOUT YOU everyone is preaching! It’s about the next guy. Before you know it you’re getting a lot out of F3 because you’re putting a lot in leading workouts and caring about these guys.

          Hard committing is great and a lot of guys use it to get their butt’s out of the fartsack. Some guys in the group spoke of a next level; a standing commit. Building credibility might just be the name of the game.

          Moleskin

          Not a lot of chatter as the workout forced distancing. AMRAP, baby!

          News

          Memorial Day – BURPH – 0700 at Hot Dam

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            Anvil Vibes

            QIC:  Fissure

            Date: 05/18/2020

            PAX: Escobar, John Doe, Threeskin

            AO: Anvil

            Conditions

            Starting to see some humid mornings. Rain held off for us but track was wet.

            COP

            WMH, SSH, Cotton pickers, slow count merkins, squats, reverse lunges

            The Thang

            AMRAP (with good form!) of the following circuit

            all reps x 12:

            Power Merkins (hands leave the ground at extension)

            Atomic Merkins (Merkin with ab thruster, like the bottom of a burpee but you don’t stand up)

            Reverse Lunges (1 side=1 rep)

            Squats

            Elbows to Knees (like reverse crunch, but make sure arms go back during extension and bring both elbows to knees for contraction)

            Crab Cakes (in crab position, right hand to left foot and switch. 1 side=1 rep)

            Smurf Jacks

            Run 400 meters.

            RnR until 610. 0610-0615

            Mary – Imperial Walkers x 120 (1=1), V-ups x 20

            COT

            What keeps you coming to F3? Fitness is seen as “me time” for a lot of men our age. Nothing wrong with some me time. Me time is healthy, but you show up to this leadership group disguised as a workout group and wait what IT’S NOW ABOUT YOU everyone is preaching! It’s about the next guy. Before you know it you’re getting a lot out of F3 because you’re putting a lot in leading workouts and caring about these guys.

            Hard committing is great and a lot of guys use it to get their butt’s out of the fartsack. Some guys in the group spoke of a next level; a standing commit. Building credibility might just be the name of the game.

            Moleskin

            Anvil’s first workout post rona shutdown
            Threeskin finished a full circuit more than the next guy
            Anvil needs a flag

            News

            Memorial Day – BURPH – 0700 at Hot Dam

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              Adventures with Goose at Hill City

              QIC: Goose

              Date: 5/21/2020

              PAX: Skitch, Sunshine, Candu, She-Shed, Sparky, Home Alone, Pink Panther, Doodles, FNG-Cover Up, Deerjack, Doodles

              Conditions:

              Perfect, great sunrise

              COP

              SSH x20

              3rd Grade exercise x15

              Windmills x10

              Toe Taps x10

              Forward fold OYO

              SSH x20

              The Thang

              Mosey to track around field at Coolidge Park. 100 squats, and 100 merkins. Pax has to run a lap before they start a set, and exercises can only be done in sets of 25.

              Jailbreaks and Lunges to end workout.

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              Jock Jams Radio Special

              QIC:  GeekSquad

              Date: Monday 5/18

              PAX: Cable Cutter, Couch Potato, Ducktales, Gretel, Hasbro, Milkman, Mr. Clean, Pumpkin, Slois Lan & U-Turn 

              AO: The Huey 

              Conditions

              60 degrees. It’s starting to get warmer in the mornings.

              COP

              SSH x 14

              Mountain Climbers x 14

              Proscuitto’s Gold Chains x 14

              Merkins X 14

              SSH x 15

              Moroccan Night Clubs X 15

              Forward LB Arm Circles X 15

              Backward LB Arm Circles x 15

              Overhead Presses x 15

              SSH X 16

              Then run a warmup lap around the Pavilion, cross the bridge, around the basketball court and back out to the back parking lot.

              The Thang

              The Thang – Rotation Station
              30 sec each exercise: 15 sec rest in between stations

              Parking Lot Party In back parking lot,

              Socially Distanced circle for total of 11 stations

              1. Lunges

              2. Burpees

              3. Carolina Dry Dock

              4. Jailbreak out and mosey back

              5. Squats

              6. Plank jacks

              7. Bear Crawls out 6 lines and back

              8. Kareokes

              9. Monkey humpers

              10. Pickle Pointers

              11. Alternating shoulder taps

              We completed 2 full rotations and a partial 3rd before time for Marys

              The PAX led in cadence of 15 around the circle until time expired 

              1. Crunches
              2. LBCs
              3. Rocky 4s

              COT


              Without a community, you are simply a community.” A commodity is something that can be removed, replaced, be made better.

              Lead and build your community. Create a place of belongship.

              “Belongship is about creating a community that is based on three things: trust, safety and care. If you nail that, you’re going to build an amazing organization.” – Sangram Vajre

              Keys to Positive Disruption (LeaderCast 2020)

              1) Picture of success depends heavily on Clarity. Focus on your problem, rather than the product.

              2) Extreme Focus. Own the narrative for momentum. When you create a community, the people drive the change. Give it away!

              3) Authenticity Trust and credibility are the multipliers. Whoever cares the most wins!”

              4) Kindness “Double down on kindness.” It’s a basic human need.

              “Humility is not thinking less of yourself, it’s thinking of yourself less” -CS Lewis

              Final Charge: Don’t become a commodity, fight hard to become the community you desire to be

              Moleskin

              “There are 3 used condoms over here by where I am working out.” – Hasbro

              “what exercise did you just do?” , “I can’t remember” , “Every workout requires a Guns N Roses song to be played.” &

              “Alright, since we didn’t do it correctly, let’s knock out 10 burpees as a penalty.” – Your QIC.

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