Foundational precepts that protect and Incentivize Acceleration to Advantage.
Moleskin
Flink earned his name today showing up on a gloomy very rainy start to the beatdown. We confided in our own injuries, and how we were not going to run much.
Begin each round with a Bernie to the opposite side, and a Jail Break back. End each round with a plank until the 6 is in, followed by 10 Merkins. 12 Rounds of Fun
1. BBS x50
2. Bear Crawl to the cones and back.
3. American Hammers x50 (count each left)
4. Pickle Pointers x50
5. Imperial Walkers x50 (count each left)
6. Pickle Pounders x50
7. Overhead Press x75
8. Alternating Shoulder taps x50
9. LBC x50
10. “Skypoint” while in plank x25 (count each left)
11. Leg Raises x25
12. Crab Walk to the cones and back.
With 10 minutes left. Hallelujah Mosey to Picnic area. Play If I had a Million Dollars, by Bare Naked Ladies, 2 rep for every “million dollars”, switch at start of every chorus.
Dips
Reverse Merkins with underside of table.
Mosey to flag for Warm Down Yoga lead by Ducktales and COT.
COT
Time
Time is the great equalizer. The one resource we all have. Time can only be spent, and we can never get more. Time can be an investment in others. How much time we spend with our families, at our job, watching television, or exercising in the Gloom is a choice.
Every person on this planet has a finite amount of time. The amount of money we have has no bearing on how much time we have. The amount of time we put into someone or something is more valuable than everything else. My kids will not remember that time I got a promotion at work, or if my team wins the Super Bowl. They will remember the amount time I invested in them (forced family fun).
The same can be said on time wasted. No one likes to sit in a waiting room, or in a long line. How many times do meetings drag out longer than needed? Ever go to get a drivers license? If someone is willing to use their time, we should be careful not to waste it.
Choose where we invest time wisely. Respect the person that has invested their time in you. Always be on time. Don’t take more time than you need. Thank everyone for their time. To those that came to this workout. Thank you for choosing to spend your time in the Gloom this morning. I appreciate it.
Moleskin
Mr Clean informs me he now has 3 songs he hates because of F3.
News
Q schedule is available for sign up (Huey) for August.
100 burpees-Partner A 10 burpees while B wall sits 200 Box jumps- A 20 reps, B air squats
300 flutter kicks- A 30 reps l, B hold plank.
200 Air Squats– A 20 air squats, B runs around parking lot island.
100 burpees, same A, B as start.
Mosey back and jailbreak last 100 yards
COT
“I will stand up for the things I believe in, at the same time taking care not to trample on the rights of those who believe differently” -Bette Jean Rapheal
Love smaller posts and this COT was a perfect example why. After I presented quote and insight, every one of the PAX had a insightful addition. This is the manna men need. As Cavity Search added face to face communication is needed more. If a tweet is read by 5 different people it may be received in 5 different ways. The communication breakdown happens when you just see a text and lack the tone and presentation of face to face.
Moleskin
Showed up at 04:15 because of my Jocko body alarm went off before alarm, arrived at 04:15.
John Doe and I planned on pre 5k at 04:45, I cruised the parking lot for my first return to Ooltewah high since I played soccer there in 2001. I quickly realized that my plan I had made for lions den burpee apocalypse would not work here. No big hill! And bleachers were still on the track from their recent graduation. I shifted gears and looked at an easy backblast to modify for the parliament. Cape fear has lots of easy stuff to modify to the sharper men of chattanooga. Thank you cape ear for the size 90 font, I could read from the next county.
Wood rider showed up for pre run, he’s and inspiration with his January Csaup personal goal of 100 running miles a month. He holds the 100 meter record that still stands that he set the last time he was at Ooltawah high.
Great to meet El Chapo, spoke with him on the phone and really look up to this guy, true HIM.
Coffiteria with these men at Chick-fil-A is always great! Parking lot distanced party!
PAX: Friar Tuck, Back Fire, Back Pew, Ohms, Wake, U-Turn, Care Bear, Skitch, Rodeo, Mardi Gras, CANDU, Flop, Chief, The Count, Mug Shot, Blindside, Moneyball, Vsquared
AO: Lions Den
Conditions
74 clear, waxing 🌙 moon
COP
Mountain pose, focusing on breathing
Forward fold, continuing to breath in all the way during each move.
Rounded back forward fold
Plank
Chaturanga
Up dog
Down dog
Triangle pose, left then right
2nd round of flow
Warrior 1 left, right
Shoulder stretch
The Thang
Partner up with your own coupon In honor of Matt we are going to run. Continue in circle
Partner A: Starts pushups does 10
Partner B: curls, kettle bell swings, squats with weight. AMRAP Swap and continue as 100 as team.
2. 200 sit ups 15 and swap
3. 21. Let by Chief- 21 Mericans, 21 sit ups, plank til 6 in. Decrease by 2 each round til 1 on Last round.
4. Shoulder blaster with 15 LBC in between.
5. side plank 5 push ups, other side 5 more
Marys- pretzel, American Hammer, Flutter Kicks.
Finished with 20 burpees 💪💪
COT
6/17/18 Matt Heiden My and Wakes friend left this world. This post was in honor of him. We remember our friends and loved ones that have gone before us by remembering good memories with them. When planning this I reached out to Wake (Sean Bevis) Matt was always in great shape completing marathons but despised running and crushed sit ups and sit ups. We ran non, did over 3500 pushups and almost that many reps of sit-ups and ab reps. I personally had gotten close to know Matt when he was president of the chattanooga water ski club. I was new to board and his leadership and his presence I always looked up to. Matt will always encourage me to be better men. https://www.chattanoogan.com/2018/6/29/371185/Heiden-Jason-Matthew-Matt.aspx
Wake and I continue to remember Matt with our band.
Thank you for your leadership. YOU MAKE ME WANT TO BE A BETTER MAN
Ball of MEN
Moleskin
Just over 1 year ago I was continuing the EH and got F3 Moneyball out in the Gloom. It was my first Saturday Q at the landfill…. I got the PAX strung out to a record proportion (never pick up the 6 as the Q) To see the growth of leaders that have been impacted by Moneyball record EHing is truly amazing. If you need an AO anywhere Moneyball has 5 friends there and we can launch this Saturday. We met through the Chamber of commerce and Craig is a champion of getting to know you. F3 helps him and myself get our connection for the day out of the way. We share a passion to interact with friends and learn from others and build relationships with new friends.
Today was the first post that I got to lead with one of my close friends. Known in the early morning Gloom as Chief. I called out the runners for being slow and to catch up to me (the slow rucker). I turned around and chief had turned it on, and was on my heels in milliseconds. From our last fellowship together we gained the Universal knowledge to the guide in ANY situation, while at cigar mans fine local establishment. IF EVER in unknown territory just ask yourself, What would Cigar Man Do?
Burrito is renamed donkey show until he changes his name in slack.
Mr. Clean was missed, he is on Q here friday, watch out for the ditch!
Coffiteria was awesome with Back Pew. This talented man gets to show people the holy land for the first time and loves seeing their reactions. Literally trips to Jerusalem. We started forming a plan to take a group of us on a low budget trip that will involve rucking. Here is a map for our route
News
KEEP EHing PAX to burpee, we need other Regions help to get to our goal of 1,000,000 we are currently over 50,000 of these devilish moves so far for 2020.
FRIDAY SCENIC CITY RUCKERS! come join us save your knees and still outrun the pax by Ruck training with us! follow us here <a href="https://twitter.com/intent/tweet?button_hashtag=wordpress&ref_src=twsrc%5Etfw" class="twitter-hashtag-button" data-show-count="false">Tweet #wordpress</a><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>
March 4th 8 am to 9 lets F3 it up at a chamber AM networking https://www.chattanoogachamber.com/events/details/8814
Low 40s and wet, but the rain stopped beforehand and didn’t start back until time was called. So mostly perfect conditions.
COP
SSH x 30
Pyramid of Run/Merkin/Squat:
Run 200m, 10 Merkins, 10 Squats
Run 200m, 20 Merkins, 20 Squats
Run 200m, 30 Merkins, 30 Squats
Run 200m, 40 Merkins, 40 Squats
The Thang
3ish Minute Blocks of Single Exercise AMRAP:
PULL-UPS
DIPS
BIG BOY SIT-UPS
BURPEES
SQUATS
FLUTTER KICKS
WALKING LUNGES
BEAR CRAWL/CRAWL BEAR (20 YARDS EACH WAY)
(Unfortunately we ran out of time before getting to the Mary)
COT
To quote Hasbro, “The human body is capable and exceedingly able to go far beyond what our mind says we can do.” We have all heard this more times than we can count. But how true does this statement resonate in your life? How do you know your true limit if you never push yourself beyond what your mind tells you? This applies to the physical nature, but also the greater span of everything around you. Push yourself in all aspects of your life, and see if you can find your limit.
Moleskin
Huey time strikes again. When planning the workout, I noted we would have 5 minutes of Mary at the end. So… in my mind, we would start the Mary at 6:10. I couldn’t figure out why we had so much extra time towards the end of the workout, so I was adding extra time to the 3ish minute blocks. It wasn’t until 5:59 when someone said, “its almost over”, that I realized my mistake. (I spent the entire time of the Bear Crawls trying to figure out what we were going to do for another 10 minutes before starting Mary)
Also, Burrito (Scott Simmons) was present, which allowed for plenty of mom jokes and a target for Ducktales’ flatulence.
Side Note: other than a man walking the track solo, no other workout groups were present.
Warmer than the rest of the week, only, laters came off quickly
COP
Couch was there when I pulled I. To lot at 5 he at least runs a mile to a 5k pre post. The rest of the pax normally does at least 1 to 2 laps mosey warm up as well, way to go Huey men.
05:15 Mosey to the long lost tennis courts we had not used them in a long time.
SSH x20 IC Windmills x10 IC Imperial Walkers x10 IC Hillbillies x10 IC
The Thang
Sampled this from memphis men
B.O.M.B.S.
50 Burpees partners – one partner does burpees, another partner bear walks to other foul line and mosey back
100 Overhead Claps partners – lunge walk out and back
150 Merkins – partners – lunge walk out and back
200 Big Boy Situps – partners – lunge walk out and back
250 squats.
COT
Discussed Daniel Goggins <iframe title=”vimeo-player” src=”https://player.vimeo.com/video/325094648″ width=”640″ height=”360″ frameborder=”0″ allowfullscreen></iframe> Mental toughness, getting better. BALL OF MAN
Moleskin
3 in a circle of trust can be awkward, but not as bad as as pax of 2
PAX: Ducktales, Vila, Iron butt, Fissure, Uncle Fester, Skitch, Moneyball, Whittler, Threeskin, Best In Show, Gusher, Loan Shark, outbreak
AO: Landfill
Conditions
Not raining
COP
Wild Yoga!
Cat- lots of Cat MEOWS!
Cow- many MOOs
Down Dog- WOOF woof
Up Dog- howling!
Pigeon- etc
Eagle- America!
The Thang
11s squat/ merikin
Split into 2 groups. Team shakers and team dance off. Dance-off started with cups, slackers started off slacklineing
Cups
Set up 10 cups upside down with different exercises/ things to do. (Thumb war, Dance off, flop like a fish, make up a hand shake, burpee, high five plank, etc)
Slack line
Props to Moneyball for setting up the slack line. Duck assumed everyone knew what a slackline is. if you do not know here is the kid friendly set up. Set up slack line and went under then over then, etc, etc.
2 groups swapped cup and slackline locations
Then Pumpkin shuffle
Relay up hill. No feet moving while you got the pumpkin in your hands.
Moleskin: We are constantly feeling good and bad pressures during our journey of life. Life has valleys and peaks with both bad and good experiences. Life is also like a train on parallel tracks, we continually find ourselves between the good track and the bad track. When things go well in life, we are soon challenged with a tragedy or a loss. Remain steadfast. Be aware of when you become unbalanced toward the bad track where evil one awaits. Choose God and move forward.
PS This came back up at dinner from my son and that reminded my Wife about her bible study this morning. Probably the best dinner conversation I had today.
SSH x 25 Forward Arm Circles x 15 Reverse Arm Circles x 15
Moroccan Night Clubs x 15 Cherry Pickers x 15
Overhead Seal Claps x 15 Shoulder Presses x 40
The Thang
Mosey to the Love Shack – Love Shack DORAs
100 inclines while partner moseys to memorial steps and does 10 step ups, then runs out to track and finishes at the Love Shack. 100 Dips while partner moseys to memorial steps and does 10 step ups, then runs out to track and finishes at the Love Shack. 100 Big Boy Sit-ups; while partner moseys to memorial steps and does 10 step ups, then runs out to track and finishes at the Love Shack.
Mosey to track and do Boy Scout Run 2 x around the track back to the Love Shack.
Ducktales takes over for the rest…
10 Inclines IC using the picnic table
15 Leg raises OYO while laying on picnic table
15 Pump Style – Couch Potato Inspired leg lifts
Wall sits
Bus Drivers
Muhammad Alis
Get “Duck-like” Low wall sits
Joe Fraziers
Back to the Picnic tables….
15 decline pushups OYO
20 Step ups (10 each leg) OYO
Bear Crawls out to the end of Love Shack and back
Mosey to the 9-11 Memorial
Discusses Growruck 15 cadre Flash and the honor it was to share a moment with white platoon infront of War of Tears monument Link to war of tears memorial
Pax Circled around our 9/11 monument
Merkins IC 9
Squats IC 11
COT
Encourage and pray for each other. Not much for today.
News
September 2nd Convergence at Beast Ridge. Check Slack for Details
