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Rise of Skywalker – GeekSquad Edition

QIC:  GeekSquad

Date: 12/19/2019

PAX: Couch Potato, Ducktales, Hasbro & U-Turn

AO: The “planet” Huey

Conditions

Cold and clear.

COP

Da Warm up (in the parking lot

 

Finn’s Imperial Walkers x 15

Chewbacca Arm Stretches x 15 each Arm

Princess Leahs  butterflies- x 15

C3P0 Finkle Swings – x 15 each leg

R2D2 – SSH x 25

Skywalker’s 3rd Grade Exercises x 15

Rey’s Willie Mays Hayes x 15

Yoda’s Slow Abe begodas x 15

R2D2- SSH x 25

Kylo REN – Butt kickers – x 15

OBI Wan – Wide High knees x 15

Finn’s Imperial Walkers x 15

The Thang

Mosey to Back parking lot for DORA 

  1. Lando Lunges.       100
  2. BB-8 Burpees.      80
  3. Sith Squats.        100
  4. Poe’s Plank jacks.  100
  5. Jedi  Frog jumps 7 out Bear Crawl  back 3 sets (start and finish together)
  6. Storm Trooper- Alternating Shoulder Taps 100

COT

Encourage your brothers, make the most of time with family & May the Force be with you!

News

No workout on Christmas Day. Convergence on 1/1 at Lion’s Den.
Gloomies upcoming during the LSU/Ohio State game.

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    5 x 400 x 5

    QIC:  WuzntMe

    Date: 12/19/2019

    PAX: Prosciutto, Holy Kiss, Gecko, Burrito, Blindside, Kickback, Friar Tuck, Coypu

    AO: SmackSaw?

    Conditions

    Cold and clear.

    COP

    Two laps around the track
    SSH x20
    WMH x 10
    SSHx15
    Forward Fold x10
    SSH x10
    LBAC x10
    Seal Claps x10
    SSH x 10
    Don Quixote x10
    Lewinsky x10

    The Thang

    Pick up your coupon and follow me…
    Set up shop by the bleachers.
    10 manmakers
    20 merkins
    30 Dips
    40 reverse crunches
    50 LBCs
    then run a lap. Repeat x6.

    After round one, to accommodate for time, we cut all totals in half. Made it through five total rounds before time.

    COT

    I’ve done a similar workout to this before, and I shared my sentiments as well. This is a you-v-you workout. And if you were focused only on yourself, you wouldn’t have noticed the man next to you that was going through the same strife, struggle, and difficulty that either you were, or were set to, go through. It’s easy as men to become isolated. But I challenge you to take a look around and see who is traveling the same road you are, and how you can encourage them. How is someone else encouraging you? The enemy wants you isolated and alone so he can have your wife, and take your kids. Don’t buy the lie that you must stay alone.

    Moleskin

    Burrito has ruined lasagna for everyone – even though Mama Pro said never to eat lasagna after 6. Requests to see the Heisman have been largely denied.

    The men of SmackDown donated a trunkload full of clothing. Mad respect.
    Prayers for families dealing with illness.

    News

    No workout on Christmas Day. Convergence on 1/1 at Lion’s Den.
    Gloomies upcoming during the LSU/Ohio State game.

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      It could have been a NASCAR Race!

      QIC:  Clothespin

      Date: 12/18/2019

      PAX: Mayhem, Swiperight, Vaccine, Escobar, ToeTag, Coldplay, WuzntME, FNG-Smud

      AO: Hacksaw

      Conditions

      Cold snotty weather!! The steam factor was real once the workout started!

      COP

      Frogger across the street to library parking lot.
      SSH-10
      Third Grade Exercise- 15
      SSH-15
      Willy Mayse Hayse- 12
      SSH-15
      Calf Stretch- 10 each side
      Seal Claps-10
      Cherry Pickers-12
      Morocan Night Clubs-12
      Baby Arm Circles (Forward)- 10
      Baby Arm Circles (Reverse)- 10
      Military Press- 10
      Frogger back across street to Dominoes parking lot.

      The Thang


      Short Tracking around the Plaza
      Set up stations at each corner of the Dominoes Plaza. Do an exercise at each station then rotate to the next station. Jail break on the long sides of the plaza and Karaoke on the east side of the building and bearcrawl on the West side of the building. (Bearcrawls modified to Long jumps or Bunny Hops after second round.)
      Station 1:
      Merkins- 20 In cadence
      Dive Bombers- 10
      Wide Merkins- 20
      Diamond Merkins- 15

      Station 2:
      LBC- 20
      Big Boy Sit-ups- 20
      Crunchy Frogs- 20
      100’s- 15

      Station 3:
      Slow Squats- 20 in cadence
      Lunges- 10 each leg
      Calf Raises- 30
      Imperial Walkers- 20

      Station 4:
      SSH- 20 in cadence
      High Knees- 10 each leg
      Burpees- 10
      Bonnie Blairs- 10 each leg

      We completed all the rounds one time and went through rounds 1,2 and 4 the second time through and cut counts in half. We circled back up in the parking lot and did a 1 minute plank and 20 dying cock roaches.

      COT


      Remember the reason for the season Jesus came and gave his life for us. Give something to someone. Some people may just want interaction i.e. a hug or just someone to talk to. God gave us his son to die the least we can do is give to someone else.
      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

      Mayhem had lots of untied shoes. I think it was a stalling technique. (Being “OG” and all…..) There were grown men skipping together it was… We made so many left turns it could have been a NASCAR Race!

      News

      ElChapo VQ Saturday, 3rd f clothes drive, off the books new AO tryout in N. Georgia, Gloomies 1-13-2019

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        Well, HELLo there HILL

        QIC:  Fissure

        Date: 12/17/2019

        PAX: Topless, El Chapo, Mrs Baker, Deep Dish, ThreeSkin, Clothespin, 9Volt, Mayhem

        AO: The Battery

        Conditions

        Low 60s and drizzling

        COP

        Circled up around the flag on the soggy grass
        SSH x 10 IC
        Imperial Walkers x 10 IC
        SSH x 10 IC
        Fwd fold x 10 IC
        SSH x 10 IC
        WMH x 10 IC
        SSH x 13 IC
        move to dry ground
        SSH x 12 IC
        5 burpees
        SSH x 20 IC
        5 burpees
        Little baby arm circles x 10 IC
        Reverse x 10 IC
        Overhead press x 10 IC
        Cherry pickers x 10 IC
        Moroccan night clubs x 10 IC
        SSH x 15 IC
        5 burpees
        Mosey to Hell Hill

        The Thang

        7’s
        Started with burpees x 6 at the bottom of Hell Hill and Bobby Hurley’s (squat jump shots) x 1 at the top
        Pax finishing first were instructed to do their own thing while waiting for the six so Threeskin led us with lunge walks up Hell Hill.
        When all pax were finished we did 5 jailbreaks up Hell Hill with slow mosey down in between
        Mosey to pavillion
        5 decline merkins, 10 incline merkins
        6 decline merkins, 15 incline merkins
        7 decline merkins, 20 incline merkins
        8 decline merkins, 25 incline merkins
        9 decline merkins, 30 incline merkins

        done

        COT

        Another simple message of gratitude for the pax. Without each of you showing up there would be no F3!

        Moleskin

        Why does it always rain at the battery?

        News

        No Christmas workout

        New Years Day @ Lions Den

        Gloomies 1/13/20 check slack announcements

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          Dad Bod Medium Intensity Fun

          QIC:  Fissure

          Date: 12/16/2019

          PAX: Burrito, Geek Squad, U-Turn, Radiohead, Spackler, Band Camp, Hasbro, Milkman, Ducktales, Couch Potato

          AO: The Huey

          Conditions

          Mid 50’s and clear

          COP

          SSH x 10 IC
          Imperial Walkers x 10 IC
          SSH x 10 IC
          Iraqi tea time x 10 IC
          SSH x 10 ic
          Fwd fold x 10 IC
          SSH x 10 IC
          Merkins x 10 IC
          SSH x 10 IC
          Monkey Humpers x 10 IC
          SSH x 10 IC

          The Thang

          40 merkins, 40 squats, 20 big boi situps
          Lap, sprint straightaways and mosey corners
          30 merkins, 30 squats, 15 big boi situps
          Lap, “
          20 merkins, 20 squats, 10 big boi situps
          Lap, “
          10 merkins, 10 squats, 5 big boi situps
          Lap, “
          Mosey to pavillion
          Partner up
          Rd 1: Partner A wall sits while Partner B performs 40 dips then 20 decline merkins
          swap
          Rd 2: Partner A wall sits while partner B performs 30 dips and 15 decline merkins
          swap
          Rd 3: Partner A wall sits while partner B performs 20 dips and 10 decline merkins
          swap
          Rd 4: Partner A wall sits while partner B performs 10 dips and 5 decline merkins
          swap
          Each pax found a bench of their own for 5 rounds of 1 minute box jumps with 30 seconds of rest in between
          done

          COT

          Simple message of gratitude today. YHC is very thankful for the guys who show up for their brothers. Without each other there is no F3!

          Today was more HIIT than dad bod medium intensity fun ; )

          Moleskin

          Burrito is a “midwife noise” expert. May need to rename them Burrito noises if this keeps up. Midwife noises doesn’t exactly make sense anyway.

          News

          Gloomies 1/13/20 check slack announcements!

          No Christmas workout

          New Years Day @ Lions Den

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            Kickback VQ Cakewalk

            QIC:  Kickback

            Date: 12/17/2019

            PAX: Pediasure, Gusher, (The one and only) Burrito, Bumblebee, Holy Kiss, Laces Out, Prosciutto, Curd, Gecko, Sidekick

            AO: Smackdown

            Conditions

            Light rain, around 40 degrees, slightly breezy

            COP


            15 side straddle hops
            10 forward folds
            3 multi directional lunges

            One minute plank
            10 walkout push-ups
            10 little baby arm circles forward
            10 little baby arm circles reversell
            10 Maroc in night clubs
            OK that’s warm up let’s short mosey

            The Thang


            Sprint half lap to bleachers
            30 dips
            Box jumps to top of bleachers
            15 decline Merkins
            Indian run one lap
            Repeat bleacher routines
            Pull-up bars
            Wide grip, not so wide grip, chin up, five each
            Your partner does block press
            Ab circle if needed to finish out time

            COT


            The best leaders are good followers.

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              22 by 2s, One inch at at time

              QIC: Sidekick

              Date: 12/14/2019

              PAX: El Chapo, Clothespin

              AO: The Battery

              Conditions

              50 and drizzly. Battery Weather

              COP

              STRETCHHHHH, 3rd grade exercises ICX12, Forward Fold ICX12; SSH ICX20; Slow Squats ICX15, Slow Mercans ICX10

              Mosey to Tennis courts – Side Shuffle to corner 5 mercans, Bear Crawl to corner – 5 Mercans, Side shuffle to corner – 5 mercans, Bernie to corner – 5 Mercans; Rinse and Repeat with karaoke instead of side shuffle

              Mosey to Hell hill – Inchworms to the top – Exercise

              Mosey to the pavilion for the thang

              The Thang

              22s by 2

              Start at the Pavilion with 20 Dercans; mosey to the end of the skate park and back; 2 Squats; Mosey to the end of the skate park and back; 18 Dercans – Mosey – 4 squats. Continue on this pattern until you reach 2 Dercans and 20 squats.

              Mosey to flag.

              Time

              COT

              Appreciate everyday you have, don’t rush through your kids childhood. Remain patient and in control of your emotions. All too easy to get frustrated with family this time of year. Take the time to enjoy the holidays.

              Moleskin

              Smelled like waffle cones all day. Hard to stay focused when they are making Twix bars over the fence

              News

              El Chapo VQ next saturday. Lots of props, bound to be good

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                Let There Be Merkins

                QIC:  Fissure

                Date: 12/14/2019

                PAX: FNG-Twitch, Pink Panther (Respect), Bumblebee, Iron Butt (Respect), Lady Scot, Back Pew, Uncle Fester, Skitch, U-Turn, Peanuts

                AO: Landfill

                Conditions

                Overnight rain, low 50s

                COP

                SSH x 25 IC
                5 burpees
                SSH x 20 IC (Lady Scot called cadence like a boss)
                5 burpees
                SSH x 15 IC (Pink Panther called cadence like a boss)
                5 burpees
                SSH x 10 IC
                5 burpees
                SSH x 5 IC
                5 burpees
                Mosey down to middle parking lot
                10 merkins IC, 10 squats IC
                9 merkins IC, 9 squats IC
                8 merkins IC, 8 squats IC
                7 merkins IC, 7 squats IC
                6 merkins IC, 6 squats IC
                5 merkins IC, 5 squats IC
                4 merkins IC, 4 squats IC
                3, merkins IC, 3 squats IC
                2 merkins IC, 2 squats IC
                Why not do 1 of each in cadence at this point? Great question.
                Mosey down to bottom lot
                1 merkins IC, 1 squat IC
                Little baby arm circles x 10 IC
                LBAC reverse x 10 IC
                Overhead press x 10 IC
                Cherry pickers x 10 IC
                Moroccan night clubs x 10 IC
                Hold arms outstretched x 10 IC
                Mosey to softball fields parking lot with 2 stops along the way for 20 merkins OYO each stop (if you’re counting that gets us to 150 merkins)
                10 merkins, then 9, 8, 7, 6, 5, 4, 3, 2, 1, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 (up to 260 merkins)

                The Thang

                Shoulder to shoulder facing the 50 yard curved parking lot at softball fields
                Burpee broad jump to the end
                Lunge walk back to start
                Imperial Walk to the end
                50 merkins
                walk back to start
                50 merkins (360 total merkins for the day)
                Mosey back to Landfill with a couple stops for the six
                We ended the day at the lower lot of Landfill due to time

                COT

                F3 Chattanooga does a good job with the first F (Fitness). In 2020 look for more emphasis on developing leadership. Much like the ability to do a lot of merkins, leadership is a skill that needs to be developed.

                Moleskin

                Pink Panther brought his son, a freshman at Louisville, to the gloom for the first time. He made it all the way until the end of the COT before splashing merlot after telling us a great high school story that involved spewing all over a friend’s carpet.

                News

                No Christmas Workout

                News Years Day convergence @ Lions Den

                Gloomies Jan 13th 630pm

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                  Picnic Time part Deux

                  QIC: Jazzy Jag

                  Date: 12/16/2019

                  PAX: Peanuts, Red Tees, Vaccine, Swipe Right, Evita, SwingSet, Early Bird, Dolly, Toe Tag, Fast Lane, Sidekick

                  AO: Beast Ridge

                  Conditions

                  Warm as a possum’s pouch

                  COP

                  SSH x 10 IC

                  Merkins x 10 IC

                  Squats x 10 IC

                  LBCs x 10 IC

                  Prosthetic burpees x 10 OYO

                  Sumo fire hydrants x 10 IC

                  SSH x 10 IC

                  Mosey to picnic tables

                  The Thang

                  Partner up randomly, one partner per picnic table
                  Picnic Time Part 2

                  Set 1:

                  Curls with table x 5

                  Decline merkins on seat x 5

                  Box jumps onto seat x 5

                  3 rounds

                  Indian run around parking lot

                  Set 2:

                  Goblet squats with table x 5

                  BBS x 5

                  Dips on seat x 5

                  3 rounds

                  Indian run around parking lot

                  Set 3:

                  Overhead press with table x 5

                  Roly poly x 5

                  Jump squats x 5
                  3 rounds

                  Indian run around parking lot

                  Set 4:

                  Clean and press with table x 5

                  Decline merkins on table top x 5

                  Box jumps onto table top x 5
                  3 rounds

                  Indian run around parking lot

                  Suicides – 9 parking spaces

                  Mary – Plank for ~30sec

                  End

                  COT

                  Q brought up the upcoming ruck for homeless – give what you are able.

                  Moleskin

                  MaYhem was missed – picnics aren’t the same without him.

                  Rumors of merlot abounded, Q will check for evidence later.

                  No Respectable PAX at this beatdown – hurry up Fast Lane!

                  News

                  Ruck for homeless night of 27th/28th, check Slack for details

                  Gloomies – Jan 13th, check Slack for details

                  OTB Saturday January 4 at Brainerd Baptist North GA, reach out to MaYhem for details

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                    Mojo Burrito

                    QIC: threeskin

                    Date: 12/11/2019

                    PAX: couch potato, ducktails, geek squad, hasbro, u-turn, spackler, radiohead

                    AO: The Huey

                    Conditions

                    Crisp and cold… certain smells in the air.

                    COP

                    Quite possible the perfect warm up…
                    SSHs x 10 (always ten)
                    lil baby arm circles
                    SSHs
                    merkins x 10
                    SSHs
                    military press
                    SSHs
                    merkins
                    SSHs
                    willie mays hayes (proper lead of with the right foot)
                    SSHs
                    merkins
                    SSHs
                    squats
                    SSHs
                    merkins
                    SSHs
                    good mornings
                    SSHs
                    merkins
                    SSHs
                    imperial walkers

                    The Thang

                    Mojo Burrito
                    one like the hippies make:
                    group of three (one add on if needed)
                    2 PAX on opposite ends will broad jump to the middle until they meet
                    remaining PAX runs between the other two until they meet
                    Fastest trio does 5 burpees, 2nd trio does 10
                    broad jump back out, rest at the end, then rotate PAX

                    Swap broad jumps for lunges for set 2.

                    Had some extra time so we hit the weight room:
                    Super Dips – Merkins – Mary X 3
                    Decline Merkins just for fun
                    Made use of the specially designed tables for horizontal rows and more mary.

                    COT

                    Important vs Urgent
                    Do you know the difference? How can we prioritize the two? What is important to you and what is urgent?

                    Moleskin

                    One of the PAX had to leave urgently, it was important and it stinks that he had to leave.

                    Most of us know how to play ping pong, some of us don’t…

                    Spackler is NOT Lloyd… just so everyone knows.

                    News

                    Gloomies!

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