I Need Longer Gloves

QIC: Steam Engine
Date: 05/11/2019
PAX: Fissure, Ringwald, Uncle Fester, Doodles, She Shed, Fly-By
AO: The Landfill
Conditions: Rain held up for the beatdown but left plenty of puddles for us to play in.

Disclaimer: Hello, I am Steam Engine. I will be on Q you know the drill I am not a pro and you are here on your own free will.
Side Note: Being Mother’s Day weekend I got my inspiration for this beat down from the Rosary. If anyone knows about the Rosary you pray a series of Hail Mary’s, Our Father, and Glory Be. To show our respect to the mother of Jesus we won’t be praying the rosary this time but instead do an ab exercises for every Hail Mary. Get it.
The Thang
Cross (Apostle Creed) (5 Burpees)

  1. Our Father (20 SSH)
  2. Hail Mary (10 LBC IC)
  3. Hail Mary (10 RBC IC)
  4. Hail Mary (10 Flutter Kicks)

Glory Be (20 Curls IC)

  1. Our Father (20 SSH)
  2. Hail Mary (7 American Hammer IC)
  3. Hail Mary (7 Superman IC)
  4. Hail Mary (7 Australian Snow Angels IC)
  5. Hail Mary (7 American Hammers with Coupon IC)
  6. Hail Mary (7 Hello Dolly IC)
  7. Hail Mary (7 Rosalita IC)
  8. Hail Mary (7 Box Cutters IC)
  9. Hail Mary (7 Dying Cockroach IC)
  10. Hail Mary (5 Outlaw CW OYO & 5 Outlaws CCW OYO: Make O’s with your feet)
  11. Hail Mary (17 100s IC:legs straight at a 45 degree angle of ground, heand and shoulders off ground. Arms by your side with palms facing down do quick 6 inches pulses with arms until you reach 100 ) Clearly underestimated how difficult this one would be. 

Glory Be (20 Shoulder Press)

  1. Our Father (20 SSH)
  2. Hail Mary (Boat Canoe)
  3. Hail Mary (Captain Thor OYO)
  4. Hail Mary (7 Pretzel IC)
  5. Hail Mary (7 Freddie Mercury IC)
  6. Hail Mary (7 Monkey Crunches OYO: regular sit up but touch your ankles when you come up and go back down)
  7. Hail Mary (7 Never Cross Dolly IC: Iron Cross  with Hello Dolly)
  8. Hail Mary (7 High Plank IC)
  9. Hail Mary (7 Pickler Pounder IC)
  10. Hail Mary (7 Hollywood IC) We got our front and back wet might as well get the sides. 
  11. Hail Mary (7 Hollywood IC)

Glory Be (20 Bench Press)

  1. Our Father (20 SSH)
  2. Hail Mary (7 Heavy Freddies IC: Freddy Mercury’s holding coupon 6 inches from the ground)
  3. Hail Mary (Homer to Marge)
  4. Hail Mary (7 Low Plank IC)
  5. Hail Mary (7 Low Pickle Pounders)
  6. Hail Mary (7 Ankle Taps IC)
  7. Hail Mary (7 Sweat Angels IC: Double Dolly. Arms and Legs 6-inches off the ground)
  8. Hail Mary (7 Windshield Wipers IC)
  9. Hail Mary (7 Big Boy Sit Up OYO)
  10. Hail Mary (7 Heel Tap IC: Legs table top position bring one leg down where heel taps ground then alternate legs)
  11. Hail Mary (7 Hatching Butterfly OYO) seated position place the bottom of your feet together as you would do if performing the butterfly stretch. Raise hands directly over your head, lay back as if performing a WWII sit-up and return to the starting position with hands over your head.

Glory Be (20 Bent Over Row)

  1. Our Father (20 SSH)
  2. Hail Mary Partner up (10 Standing Twist with coupont IC)
  3. Hail Mary (7 Imperial Walker IC)
  4. Hail Mary (7 Chopping Wood OYO each side: Coupon chest level bring down outside right foot and extend diagonally across body)
  5. Hail Mary (7 Coupon Halo CW OYO: Make a big circle around upper body using coupon)
  6. Hail Mary (7 Coupon Halo CCW OYO)
  7. Hail Mary (7 Side Plank IC)
  8. Hail Mary (7 Side Plank Opposite side IC)
  9. Hail Mary (7 Straight Leg Raises IC)
  10. Hail Mary (7 Crunchy Frog IC)
  11. Hail Mary (Alphabet OYO)

Glory Be (20 Bench Press)

  1. Our Father (20 SSH)
  2. Hail Mary (7 LBC IC)
  3. Hail Mary (7 RBC IC)
  4. Hail Mary (7 Hello Dolly IC)
  5. Hail Mary (7 Rosalita IC)
  6. Hail Mary (7 Box Cutters IC)
  7. Hail Mary (7 Freddy Mercury’s IC)
  8. Hail Mary (7 American Hammers IC)
  9. Hail Mary (7 Pretzel IC)
  10. Hail Mary (7 Big Boy sit-ups IC)
  11. Hail Mary (5 Asheville Abs IC)

Time: we were close to completing but had to return the Dewayne’s back to their proper home and do COT. Below are the final two exercises.
Glory Be (20 Shoulder Press)
Medallion Closing Hail, Holy Queen (10 Burpees)

“The gap between what you are and what you want to be is only as large or small as your commitment. ”
“But the I was dedicated in so many other ways, too… getting to sleep earlier, not cheating on my diet, drinking water as opposed to other beverages. There’s a lot of different things that go into that word dedication and discipline.” – Pat Downey
A lot of people talk about commitment and dedication and it is always one-dimensional. People want to get healthy and say they are committed to going to the gym X  amount of times a week. But being healthy is more than going to the gym it is getting rest, eating the right things, and doing the right things when you are not in the gym. I feel like F3 get’s it you come bc you want to be healthier but not only does it challenge you physically but mentally and spiritually. You gain men that call you out when you are slacking and will help you stay committed to the right things.
Memorial Day convergence at the Dame

An hour beatdown of nothing but Mary was not the best idea after a storm. We got to splash around making sweat ankles and Australian Snow Angels. Our tailbone and cheeks were sore from the ground.
Quote of the day came when we did low planks to my side Doodles just states “Wish I had longer gloves” at that moment we lost it. Thanks for that memorable moment Doodles.
Honorable mentions was “Dude I’m squishing” which I think we all were. We were pretty much a human sponge soaking up all the water from that parking lot.

Recovery Day

QIC: Steam Engine
Date: 08/21/18
PAX: Geek Squad and Ducktales
AO: The Huey
Conditions: Decent weather for some stretching out
Diclaimer: I’m not a pro, push yourself, modify if necessary,

Still recovering from the GoRuck Tough over the weekend I told the HIM that we would be doing A LOT of stretching and a decent amount of Mary and a dash of shoulders
Cotton Pickers IC 15x followed by stretching out to the left then right
Good Morning IC 15x
Fire Hydrates IC 15x then other side
Butterfly Stretch
Right Leg in Left Leg Extended try and grab left toe then switch
Butterfly Stretch
T Stretch Right Leg Across Body to Left Hand then Switch Sides
Hip Stretch (On your back bring right knee across body and to the floor then switch sides)
Little Baby Leg Circles IC 15x (Right Leg)
Little Baby Leg Circles IC 15x (Left Leg)
Alternating Knee Pulls IC 10x (Start with right knee to your chest extend out while bringing in left knee hold and switch back)
Big Baby Arm Circles IC 15x
Reverse Bib Baby Arm Circles IC 15x
Little Baby Arm Circles IC 15x
Reverse LBAC IC 15x
Deep Lunge followed by rolling back to your left leg and trying to grab your right foot then switch sides
Merkins IC 5x
Over under IC 5x
Left Elbow to Right Knee IC 8x switch sides
Finkle Swing 15x both times
Alternating Toe Touches IC 15x
LBC IC 12x
RBC IC 12x
Hello Dolly IC 12x
Rosalita IC 12x
Bay City Scissors IC 5x
Side Leg Raises IC 12x (Right Side)
Side Leg Raises IC 12x (Left Side)
Pretzel IC 8x both sides
Asheville Abs IC 5x

Cam Run 8/25
Fantasy Football draft 8/26

Parking Lot Beatdown

QIC: Steam Engine
PAX: Prosciutto, Sidekick, Early Bird, ThreeSkin
Date: 06/25/2018
AO: Beast Ridge
Conditions: Tank and Cutoff weather but I forgot mine

Disclaimer: I am not a professional, push yourself this AM but modify if you need to, if you get hurt we will carry you to your car and point you to the right direction. Let’s go
Burpees OYO 5x
SSH IC 15x
Little Arm Circles IC 15x
LAC (Reverse) IC 15x
Chinook IC 15x
The Thang: Partner up
Partner 1: Shoulder Press (AMRAP)
Partner 2: Bear Crawl down parking lot and back
Switch and repeat for a total of 4 sets (2 each partner)
Partner 1: Ruck Swing (Kettle-bell swing with a ruck)(AMRAP)
Partner 2: Bear Crawl and Backwards Bear back
Switch and repeat for a total of 6 sets (3 each partner)
Partner 1: Bench Press (AMRAP)
Partner 2: Lunge and backwards lunge back
Switch and repeat for a total of 6 sets (3 each partner)
Still had 5 minutes left so we did some Mary.
Asheville Abs IC 5x
Still had roughly a minute left so wanted the give the HIM their moneys worth this AM
Burpees OYO 10x

Prayer Request
Announcements: Bean Run coming up soon be on the look out, GoRuck Tough August, Tough Mudder September, check Slack for other events

Part III: I Hate Abs Meets F3 Chatt

QIC: Steam Engine
PAX: Prosciutto, Best In Show, Snowflake, Candu, Whittler, Uncle Herschel, Geek Squad, Ohms, FNG-Free Bird
Note: As you can see YHC tried to effectively use the literary device known as polysndeton. A polysndeton is used to add emphases to each individual rather than a large group.
Date: 03/31/2018
AO: Landfill
Conditions: A nice cold 45 degrees definitely not cut off weather but good enough to hate abs.

Disclaimer: I am not a professional. You are here on your own free will. Push yourself this morning, and modify as you need to. If you are injured or hurt we will escort you to your vehicle and point you to the right direction.
Little Arm Circles Forward IC 15x
LAC Backward IC 15x
Chinook IC 15x
Moroccan Night Club IC 15x
Windmill IC 15x
Cherry Picker IC 15x
Infinity Plank:
Alternating Shoulder Taps IC 15x
Annie both hands IC 15x
Plank Jack IC 15x
Wall sits w/ Muhammad Ali IC 15x
Wall sit w/ Joe Frazier IC 15x
Wall sit w/ Push Press IC 15x
Wall sit w/ Side Raises IC 15x
Wall sit w/ Bus Driver IC 15x
Itsy Bitsy Spider IC 10x
Rinse & repeat but with a baby Dwayne in each hand
Indian Run around field 1 lap
Asheville Abs IC 4x [One might laugh at the small number 4 for this exercise which probably means you have never done it before. The irony here is that although it seems small it was very painful. Also, irony another literary device that can be use and needs to explaining.]
Rinse & Repeat 3x
Lungs and abs are all warmed up time to grab some coupons behind Ohm’s truck. Once the coupons were gathered the HIM partnered up for the following exercise.
PAX 1: Curls AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1: Reverse Curls AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1:Push Press AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1:American Hammers AMRAP (If the PAX wanted to get his money worth’s this AM American Hammers could have been performed with coupon) 
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1:Flutter Kicks AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
Keeping a close eye on the time QIC decided it was time to return the coupons back home. YHC was expecting a slow stroll to Ohm’s truck but the HIM came to work and wasted no time returning the coupons home which left QIC with roughly 1.5 minutes for some Mary.
Pretzel IC 10x (performed twice for each side)

WOD: YHC shared an excerpt from the book he is currently reading titled The Opposite of Loneliness by Marina Keegan. Here is that excerpt: “We don’t have a word for the opposite of loneliness, but if we did, I could say that’s what I want in life. What I’m grateful and thankful to have found at Yale, and what I’m scared of losing when we wake up tomorrow and leave this place. It’s not quite love and it’s not quite community; it’s just this feeling that there are people, an abundance of people, who are in this together. Who are on your team. When the check is paid and you stay at the table. When it’s four a.m. and no one goes to bed. That night with the guitar. That night we can’t remember. That time we did, we went, we saw, we laughed, we felt. The hats.” 
I choose this as my WOD to encourage the HIM to take advantage of the 2nd F opportunities that we offer. We are more than a work out group. We are a family. We have seen each other grow for the last year, months, or even weeks and we are invested in each other. We all have other obligations but make time to grab breakfast with your brothers or even a drink after work or a glass of milk after a beatdown. If your schedule allows it participate in a CSUP (Completely Stupid and Utterly Pointless) you will make some great memories. Just ask Vila, Ohms, Whittler, and Angus that did a polar plunge last winter or Picasso that ran from Chattanooga to Nashville. The point I am getting at is that you should never feel alone when you are a part of a great group like F3 Chatt.
I have been gone most of March and it felt great getting to Q this AM. I have been looking forward to this morning the minute Ohms asked who was available to Q and appreciate everyone that came out and worked hard. I have enjoyed meeting some of the newer guys and hope to get to meet the rest of you men the following weeks. I am also proud of all the EH’ing that has been going, it feels great coming back and seeing new guys in the gloom. I hope you enjoyed the small English listen on literary devices, and if you can tell this moleskin contains  another one. [Anaphora a rhetoric device in which a word or group of words are repeated at the beginning of a sentence or clause]. Well I’ve never really enjoyed proof reading my own papers so have fun tearing this BB apart. Just be gentle and not as brutal as I have been these last few days.