SSH ICX25; THIRD GRADE EXERCISE ICX12; FORWARD FOLD ICX10; MERCANS ICX12; SLOW SQUATS ICX15; SEAL CLAPS ICX12; SSH ICX15
The Thang
So Chattanooga got some national press with the Colvin bros and their extortion attempts on the general public. So today we are doing the Five Finger Discount
Mosey to the Incline
Series of 5 Exercises – Burpee – Mercan – Squat – Plank Jack – Big Boy Sit Ups
Start of with reps of 1 Burpee – 2 Mercans – 3 Squats – 4 Plank Jacks – 5 Big Boys
Run to the tractor and back. This was about 60 yards each way I would guess.
Next Round was 2-3-4-5-6, then run. This was repeated up to round 7 with 7-8-9-10-11.
We then needed to end on a bonus round so we jumped to 10-11-12-13-14-15.
Mosey back to the flag
COT
today we talked about personal choice and doing what is best for your family with the Covid 19 Pandemic. Take care and be cautious.
Moleskin
I enjoyed thsi workout and will do it again in a couple of days. Jabooti did not enjoy this workout. Back fire took off to save his dog, but left his BMW in the BY parking lot….. Risky decision.
PAX: Peanuts, Sunburn, Candu, FNG-Gosling, Jazzy Jag, Sidekick, Pebbles, Iron Butt, Teflon, Best In Show
AO: Boneyard
Conditions
Upper 50’s and drizzling
COP
Mosey to the Incline parking lot with a pit stop to crank out 40 merkins for heart health SSH x 25 IC Imperial Walkers x 10 IC SSH x 20 IC WMH x 10 IC SSH x 15 IC Fwd Fold x 10 IC SSH x 10 IC Arm circles, reverse, seal claps x 10 IC SSH x 20 IC
The Thang
Just to get a lay of the land: Lunge up Incline parking lot ~75 yards Lunge down Incline parking lot ~75 yards
Starting at the bottom perform 1 burpee then run to the top, 5 LBCs then run back down Continue back and forth with LBC reps increasing by 5 as burpee reps increase by 1. Done after the round of 8 burpees and 40 LBCs. Yes, Robert Jean aka Whittler aka Bob q’d Huey yesterday and did this same burpee/LBC thang (and 40 merkins for heart health). Imitation is the sincerest form of flattery. Right?
20 burpees then jailbreak to the top
Mosey back to startex SSH x 25 IC Plank x 30 IC 10 burpees
COT
Encouraged the pax to embrace whetstone and seek out Iron Butt’s guidance. F3 is built to foster mentor/mentee relationships.
Moleskin
Peanuts showed up late and found an empty parking lot. He should get a q credit for sticking around until we returned.
We got a glimpse of the new Incline railway cars. Pretty kewl.
FNG naming was a bit like pulling teeth. Kenny didn’t seem to have many stories to share even when pressed on how he proposed to his wife, so we envisioned a scene out of the Notebook with Ryan Gosling, etc etc
News
Battlefield (North Georgia AO to be launched soon) Saturdays 0600-0700
I don’t think it was raining. But there was snow and ice on Lookout thereby trapping the mountain regulars from attending the beat down.
COP
Normal warm up exercises.
The Thang
We traveled. Tour de Elmo with Burpees
We moseyed, lunged, and bear crawled to the Food City parking lot, out the entrance, around the backside of 1885 and to Clumpies. In between we did burpees, merkins, and wall sits. At Clumpies we did dips and incline merkins near the incline. On the way back with went up steps and on our hands and feet, shuffled a top the board walk. We did more burpees and lunges.
COT
Be faithful in the few things we control and trust God with all the things we do not. As I get older, the less I know (justified, true belief), but faith can fill the gap. BALL OF MAN.
Moleskin
Skitch gave the 1-minute warning to himself and the flag and thought he might start the workout alone. But he didn’t. We did 300 burpees. There was no snow or ice in the valley.
F3 Multiplicity Title of exercises or routine Challenge #1
Mosey to the Apparati
Split off into pairs, 5 Groups
Group 1 – Pull ups – 10 Reps – This is the 6
Group 2 – Dips on bars – AMRAP
Group 3 – Big Boy Situps – AMRAP
Group 4 – Cardio bikes – AMRAP
Group 5 – Step ups with block/corn – AMRAP
Once the pull ups complete their reps we all run up the path to the pillars and back down.
Rotate through each station with a lap in between until all stations have been completed.
Challenge #2
Hands Up Mercan Dora
Stay in your pairs – Dora to 100 Hands Up Mercans – Run to the bike rack and back
Challenge #3
Suzuki Quad-burner
Wall sit – Man on end picks up the block and does one overhead press then passes it down the line – man on other end repeats and passes back down the line
Recover
Wall sit – Various arm positions and movements in a non perverted or molester way with your neighbors
Recover
Circle Up and pull plank – One man performs 3 deep squats with Corn on your back – pass off to the next man – work around the circle until completion
Push yourself to do things outside of your comfort zone when there is some self improvement available on the other end. CSAUP was this for me. I was a whiny toddler multiple days ahead of Saturday for lots of reasons. Mainly because it was going to suck and I didn’t want to do it. When it was all said and done, it did suck, but I enjoyed it thoroughly and being able to say I did it feels great.
Moleskin
Pebbles is fast. PAX do not like hands up mercans. File that away for later…
PAX: Sidekick, Sunburn (Respect), Iron Butt (Respect x 2), Best in Show (Respect), Ducktales, Pebbles, Doodles, Jabooti, Vsquared
AO: Boneyard
Conditions
Low 50s with a slight drizzle and some puddles on the ground
COP
Circle up SSH x 50 IC Single file mosey the parking lot straight away, side shuffle across, bernie back down, side shuffle across, Rinse and repeat then circle up Imperial Walker x 10 IC Burpees x 10 Bonnie Blairs x 20 (one leg is a rep) OYO Merkins x 15 IC Monkey Humpers x 20 IC Squats x 25 IC
The Thang
Round 1: Mosey from parking lot up the jogging path to the two pillars on Pirola St and back (1 lap), 10 burpees
Round 2: 2 laps, 10 burpees, 20 Bonnie Blairs, burpees for the six Round 3: 3 laps, 10 burpees, 20 Bonnie Blairs, 30 merkins, burpees for the six Round 4: 4 laps, 10 burpees, 20 Bonnie Blairs, 30 merkins, 40 Monkey Humpers, burpees for the six
Single file mosey the parking lot straight away, side shuffle across, bernie back down, side shuffle across, Rinse and repeat then circle up Imperial Walker x 25 IC Burpees x 10 Bonnie Blairs x 20 (one leg is a rep) OYO Merkins x 5 IC (Doodles on q) Merkins x 5 IC (Iron Butt on q) Merkins x 5 IC (Jabooti on q) Monkey Humpers x 20 IC Squats x 25 IC (Sunburn on q)
COT
1 Peter 5:5 “In the same way, you who are younger, submit yourselves to your elders. ALL OF YOU, clothe yourselves with humility toward one another, because “God opposes the proud but shows favor to the humble.””
One way to translate that is it’s hard to teach a proud man anything.
Words of wisdom part of the q is intended to be a bread crumb so we kept it pretty short after the pax worked hard.
Moleskin
Sunburn felt like he was at basketball practice
Sidekick and his gimp knee had to modify a lot. No, that was not my mission.
Jabooti will start checking the q schedule going forward and avoiding mine. He was just kidding, though.
Best in Show asked if there would be hugs today. There were plenty of hugs today.
Tennis Court Doracides One partner does suicides with a Burpee at each line, while the other partner works toward a cumulative total of:
Merkins x 100
Lunges x 150
Shoulder Taps x 200
LBC’s x 300
Tour de Burpee Bus mosey along the road.
Rotating AMRAP Pullups while group holds high/low/side planks.
COT
The Power of Testimony
We should readily and regularly share our stories about how God is changing our hearts. These are not static, yawn-inducing stories, but important reminders of His faithfulness! Just like the Israelites, who had seen the sea parted before their own eyes, had to remind each other of God’s past provision, so we need to remind each other of how He has worked miraculously in our lives.
Moleskin
We discovered that the tennis court is more like an ice rink in the rain.
One round, 10 reps of the easy version of each exercise, followed immediately by one round of the hard version of each exercise
Mosey to track
10 hurpees
Mosey to picnic tables, repeat exercises
Mosey to front of school
10 hurpees
Mosey to picnic tables, repeat exercises
Mosey to parking lot
5 hurpees
End
COT
Q had a recent personal loss, and did not take advantage of the support of community. Give people around you the opportunity to support you when you need it, and look for opportunities to support others.
Moleskin
Hurpees were a huge hit in the Boneyard. PAX had difficulty focusing in the clamor for more hurpees.
Is it just me or is the Boneyard the gloomiest/darkest AO around?
News
OTB in Sale Creek, OTB in N GA, check Slack for details
In honor of my good friend Fissure, there was no warm up. Actually we did burpee ladders with sprints. Pax lined up at one end of the parking lot and sprinted to the other side to do 10 burpees and then sprinted back to do 9 burpees and so forth until we reach the illustrious 1. At that point the fabulous AOQ instructed that there had been a magical burpee bus that graced us with….wait for it – 5 MORE BURPEES!!!!
The Thang
Pax split into pairs of 2. One pair goes to the wall of shame and the other pair stays in the ‘yard to pump iron.
In the ‘yard there are 2 stations and one with the coupon and one without. For the lucky soul with the coupon they get:
Reverse curls x200
Turn the Wheel x200
Coupon Swings x200
Standing Twist x200
Standing Chest Press x200
For the fortunate soul without the coupon they get:
Pull ups x50
Knee ups x100
Dec Mercans x200
Deep Bar Squats x200
Burpees x100
Turning next to the wall of shame:
Box Jumps x150
Dips x150
Incline Mercans x200
Step ups x200
Monkey Humpers x200
The thang begins when the remaining 1 pax runs from the ‘yard to the wall of shame. Upon reaching the wall he tags out with one of the other pax and they switch places and so forth. This was never much fun. After sustaining tremendous bruises to our collective egos, all pax gather at the the wall for a round of Aiken Legs – Squats x20, Bonnie Blairs x20, Box Jumps x20 and Step ups x20 with no break in between. Sensing the sweet taste merlot in my mouth, we decide to mosey back to the flag.
COT
Talked again about commitment. See the message from my Q the day before if you would like to read more. I am beating the drum!
Counterama, Namerama, Announcearama and the Ball Of Man.
Moleskin
How many Randys can I find that make Candu feel randy?
PAX: Pebbles, Iron Butt, V squared, (The pax formerly know as Sunshine) Sunburn,Peanuts
AO: Boneyard
Conditions
37, brisk, but not to brisk for Pebbles to shed down to shorts and a tee!
COP
Ltitle mosey followed by
SSH (alternated with the following)
High Knees
Smashing Pumpkins
Figure 4 stretch
St Bernard squats
Butt Kickers
The Thang
I randomly lead the group to various places around the Boneyard (a mall walker’s delight) and stopped to perform various exercises 1st Stop
pax lined up and held plank alternating with Al Gores as a solo pax ran to the 3rd 2nd light pole and back. Each pax ran while all others maintained the plank/Al Gore
2nd Stop
Found a nice stretch of wall for some fun performing each for 10 counts;
Donkey Kicks (which may become known as Fissure Kicks?)
Wall Sits with kicks (with a nice Russian themed dance line)
Donkey kicks
Frankenstein Wall Sits- hold for 30 seconds
3rd stop
LBAC
RLBAC
OVERHEAD PRESS
MOROCAN NIGHT CLUB (which I totally forgot how to do, so basically flailed my arms around for 30 seconds)
4th stop
After a very athletic tuck and roll by Iron Butt, we found our way to the cross planter and settled in for;
Dips x10
Incline Merkins x10
Dips x10
Incline Merkins x10
scotted over time the picnic tables And performed 2 30 second rounds of step ups
5th stop
had just a couple of minutes so V2 and I managed to get in a couple of sprints while the pax held plank
Time
COT
I like to create a post where mumble chatter is easier, and today was exceptional. Peanuts was on target with his zingers at my expense. The pax were engaged, it made for a great morning.
it was all in fun, and if it can’t be fun, I don’t want to do it
Moleskin
News
1/1 convergence at Landfill 7 am start
1/4 Soft Launch of AO at Brained Baptist N GA, gonna be awesome
1/13 Gloomiest where you can see LSU shred Clemson!
