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.

In This Corner

QIC: Steam Engine
PAX: Geek Squad, Radiohead, Ducktales
AO: Huey
Date: 09/20/2018
Conditions: A modest 70 degrees give or take. I’m not a meteorologist and I forget to look at the temp in the AM.

Disclaimer was given as we gathered our water jug and headed over to the basketball court.
Windmill IC 12x
Cotton Pickers IC 12x
Imperial Walkers IC 12x
Alternating Toe Touches IC 12x
Little Baby Arm Circles IC 12x
LBAC Reverse IC 12x
Explained how I was upset that I missed probably the best boxing match of the year on Saturday. So this Q is inspired by boxing we will have 12 3 minute rounds. So in this corner:
Corner 1:
1. Jump Rope
5. Jump Rope
9. Jump Rope
Corner 2:
2. LBC
6. RBC
10. American Hammers
Corner 3:
3. Burpee
7. Jump Squat
11. Bear Crawl
Corner 4:
4. Shoulder Press
8.  Curl
12. Bent Over Row
Start the round in one of the corners and after 3 minutes rotate to the next corner to start the next round.

Prayer Request:
Families affected by Hurricane Florence
Health people on the IR list mostly the guys from the Huey and the hammy.
September 22: Memphis GrowRuck. Free spot available talk to Ducktales for details
October 13 :training day. Nashville AO will make the trip to lead a Q School.
WOD: Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given, than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing. – Muhammad Ali
Go out and try new things.


QIC: Steam Engine
Date: 09/01/18
PAX: Best In Show and Back Pew
AO: Landfill
Conditions: Football weather
Disclaimer: Not a pro, here on free will, push yourself but modify if you need to.

0700 Was the lone HIM debating to put on my running shoes to go for a long run but Best In Show made an appearance. Still with only two HIM had to make an Omaha on the workout.
SSH IC 15x
Cotton Pickers IC 15x
Windmill IC 15x
Alternating Toe Touches IC 15x
Little Arm Circles Forward IC 15x
LAC Backwards IC 15x
Chinook IC 15x
Moroccan Night Club IC 15x
Back Pew makes an appearance (insert mumble chatter) that is where I realize none of us have a shovel flag thus (insert penalty)
Burpees OYO 10x (shovel flag penalty)
Infinity Plank
Merkins IC 5x
Annie IC 10x (both arms)
Plank Jacks IC 10x
Alternating Shoulder Taps IC 10x
Plank March IC 10x
Merkins IC 5x
Did some decorating by that we moved some benches for the following exercise
Hurdles: PAX hold low plank while guy in the end hurdles over them and holds low plank once he reaches the end.
Side Hurdles 2x
Tunnel of Love: PAX hold a plank while guy in the end army crawls underneath and holds plank once he reaches the end
Some sandbags were left behind for our enjoyment
Overhead carry sandbag to the cones w/ shoulder press OYO 10x at the end
Bear Craw down field and backwards bear back (drew inspiration from Facing the Giants but we had odd numbers so we didn’t have to bear craw with someone on our back)
Sandbag bear same as block bear but sub the coupon with a sandbag
Sandbag Swings IC 6x
Curls IC 10x
Walk back to Shack
Asheville Abs IC 5x
Pretzel IC 8x (both sides)
Hello Dolly IC 10x
Rosalita IC 10x
Flutter Kicks IC 10x
Best In Show wanted to test out a new move name to come later
Hold Plank take one leg and move it to the side and back IC 5x (both sides)
He got this move from a YouTube video
LBC IC 10x
RBC IC 10x
Big Boy Situps OYO 10x
American Hammers IC 10x

Convergence at Chickamauga Dam for Labor Day beatdown
Prayer Request:
All the HIM traveling this Labor Day weekend
WOD: Was going to go with a football quote but saw a tweet that really caught my eye. It was from a man that won an Olympic Gold Medal in wrestling back in 1984 in LA.
“I know God exists. I’ve had too many miracles in my life to deny it” – Mark Schultz
We go through life wondering if God still does miracles and the answer is yes. There are many miracles around us but we live in a fast pace world that we don’t take the time to realize them. Us waking up every morning is a miracle. Growing up and reaching where we are at this moment is a miracle. God works in our lives leading us to where we need to be and meeting the people that will help us reach our goals.
Lastly the reason this tweet caught my eye is that life will throw some pretty bad stuff your way and you have to look at the tiny miracles to get you through the day. Mark lost his older brother when the man who created Foxcatcher murdered his brother. So i can only imagine what it took for Mark to get through that.

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