PAX: Cow Bell, Curfew, Flop, Go Kart, Oil Can, Red Tees, Rodeo, Skitch, Sunscreen, Sunshine, Uncle Fester, White Glove, Xena
AO: Hill City
74 Degrees and Humid
That was easy….Mosey from P/L to Great Hall to pick out a coupon by the rivers edge!
High Intensity w/coupons
Concept is easy, the execution can be breathtaking (literally). 10 Exercises per round, 20 Reps per exercise. Run a lap after each round of about .17 mile. Rinse and Repeat as many rounds as you can accomplish in 40 minutes. (C) means use coupon.
Burpees – Curls (C) – Imperial Walkers – Tricep Ext (C) – Plank Jacks – Squats (C) – Mountain Climbers – Lunges (C) – SSH – Flutter Kicks (C)
14 Total PAX completed – 1440 Burpees and 12,980 total reps. Also, in all completed 9.89 Miles running along the water! Not bad and only 1 Respect Respect!
Same as day before: After countarama and namarama, I spoke about unplugging from all the reports that are out there. Take the time to see for yourself what’s going on in our own community. Be a role model by showing good Character and Ethics. Pay it forward by helping someone less fortunate then you.
Prayer and Praise Requests for our F3 Brothers.
No real time to chit chat and mumble chatter….Breathing toooooooo Hard!!
PAX: Bernie, Cataract (Respect), El Chapo (Respect), Escobar, Jail Bait, Mayhem (Respect), Mugshot, Roll Back, Toe Tag
74 Degrees and Humid
Thanks to Mayhem for running the PAX from starting point back to Memorial Park where I had set up Social Distancing Stations!!!
High Intensity w/coupons Concept is easy, the execution can be breathtaking (literally). 10 Exercises per round, 20 Reps per exercise. Run a lap after each round of about 1/4 mile. Rinse and Repeat as many rounds as you can accomplish in 40 minutes. (C) means use coupon.
10 Total PAX completed – 886 Burpees and 7, 860 total reps. Also, in all completed 8.75 Miles running around park! Not bad with 3 Respects and 1 Respect Respect!
After countarama and namarama, I spoke about unplugging from all the reports that are out there. Take the time to see for yourself what’s going on in our own community. Be a role model by showing good Character and Ethics. Pay it forward by helping someone less fortunate then you.
Prayer and Praise Requests for our F3 Brothers.
Very little to report…Well except that prior to F3, Mugshot and TheCount rucked and we Zigged when we should have Zagged and Mayhem came to the rescue to pick us up so we wouldn’t be late to set up…The good news is we still got 5.1 miles in before being saved! Appreciate Mayhem not beating me up about my propensity to get lost!!
PAX: 13 Total – No FNG’s – Back Pew, Blindside, Burrito, Chief, Dundee, Footloose, Friar Tuck, Ham Bone, Money Ball, Oil Can, Recycle, Roomba
AO: Lions Den
Was 66 Degrees with intermittent sprinkles, but the birds were singing!
We got to it! Warm Up was Burpee Apocalypse – 55
At bottom of hill and with coupon each PAX does the following:
Curls – 25 / Squat – 25 / Tricep Ext – 25 / Lunge – 25 = 100 Reps / Run up hill to third street light (about 50 Yards), Mosey back down. Rinse and Repeat X 4. Total of 400 Reps.
While waiting on 6 to complete – Take 1 Min Rest and then do 5 Burpees / rest 20 sec / 5 Burpees. Rinse and Repeat until 6 is in.
Merkins – 25 / LBC’s – 25 / Werkin and/or Diamond Merkin – 25 / American Hammer – 25 = 100 Reps / Run up hill to third street light (about 50 Yards), Mosey back down. Rinse and Repeat x 4. Total of 400 Reps.
While waiting on 6 to complete or time runs out – Take 1 Min Rest and then do 5 Burpees / rest 20 sec / 5 Burpees. Rinse and Repeat until 6 is in or time expires.
800 Reps + 1,032 total Burpees / 13 = 80 Avg per pax.
The Gift of Peace from Our Daily Bread – “I Believe in Jesus and He is my Savior, and I have no fear of death.” This is what Barbara Bush said to her son George W. Bush before passing. This suggest she had a deep-rooted faith, She experienced God’s gift of peace that comes from knowing Jesus, even when faced with death.
Psalm 31:9, 14-15 – (9) Be merciful to me, Lord, for I am in distress, my eyes grow weak with sorrow, my soul and body with grief. (14) But I trust in you Lord; I say, you are my God. (15) My times are in your hands; deliver me from the hands of my enemies, from those who pursue me.
BALL OF MAN: Took a knee and prayed for all those in need and hurting.
The only real comment (grumbling) I heard was after I announced the Burpee Apocalypse, was that was why everyone hates “John Doe”… I took that as a compliment! Oh, and I was told I misspelled “Apocalypse”….I used the French spelling “Apocolypse”… 🙂
PAX: FNG-Amir Rehiem(Jordache), FNG-Jeremy Kennedy(Ruby), 9-Volt (Respect), Annie, Clothes Pin, Cold Play, Deep Dish, El Chapo (Respect), Escobar, Fast Lane, John Doe, Mayhem (Respect), Miss Baker (Respect), Peanuts, Runner Up, Snow Patrol, Swipe Right, Three Skin, Toe Tag, Vaccine, Wuzn’t Me
37 degrees and dry
PAX all circled in P/L by flag (Domino’s), Used 30 lb Sandbag and passed from one PAX to another counter clockwise (increasingly speeding up), after 2nd pass, reverse clockwise. Next, SSH (I/C 20). Mosey toward Memorial Park, around path and under street near PD P/L and Pavilion.
HIIT meets Merkin Mania Under Pavilion using picnic tables and P/L (about 35 yards) PAX pair up and split up. First PAX go to Pavilion and Second PAX to P/L. First PAX performs 7 Merkin Exercises (using proper form) as quickly as possible 10 Reps each. 1)Merkin – 2)Incline Merkin – 3)Decline Merkin – 4)Diamond Merkin – 5)Werkin – 6)Ranger Merkin – 7)Chuck Norris Merkin. Second PAX in P/L is doing Bernie Sanders approximately 35 yards and quick Mosey back to start (Rinse and Repeat 3 times). Flip Flop with First PAX and Rinse and Repeat. When both PAX have completed Merkins and Bernie all PAX meet in P/L circle up. Slow Squat (I/C 20 Reps), Alternating Lunges (I/C 20 Reps). That Completes round 1. Rinse and Repeat for round 2 (Only change, add 10 Burpees. Round 3 move faster and do 5 Reps / 2 Bernie’s and add 10 more Burpees. Mosey back to Memorial Park and circle Flag Pole for Mary’s: 10 (I/C) of following Mary’s: LBC’s, American Hammer, Freddy Mercury’s, BBS, Heals To Heaven…. ENDEX
Enjoyed a Good Pre F3 ruck of 5 miles with Clothes Pin and Mayhem. They were very happy to hear that I had planned an easy workout. I probably should have said it was easy to plan the workout. What a difference in the meaning changes just my moving a couple words… 🙂 BALL OF MAN: Had several Prayer requests and a praise for a little boy who appears to be healed from cancer. We also want to find a match for the little guy Mayhem has been keeping us up to speed on. He needs a Bone Marrow match! PRAY PRAY PRAY
We welcome to the F3 Chattanooga and F3 Nation “Ruby” and “Jordache” Funniest comment came from “Jordache” (who by the way wore jeans to the workout). He said he thought it was going to be easy. I guess he was planning to go to work right afterwards since it was Friday and probably “Casual Day” he wasn’t going to shower… LOL. Also, when I asked him how he was feeling during some Bernie….He said, “I feel Nauseous”! Put a smile on my old man face!!
PAX: Mr. Clean, She Shed, Vaccine, Wuzntme, Burrito, Fissure, Skitch, Prosciutto, Sidekick, Jaywalk, Rocket Man, Escobar, Ducktales, John Doe, The Count (Respect x 2)
AO: Lions Den, Landfill, Hill City
Cool Beautiful Morning (29 Degrees at LionsDen at StartEx and 38 Degrees by EndEX at HillCity)
N/A. If you show up to this thing and need a warm up you are already in trouble.
Lions Den (aka LD) – Peanuts on Q
Mosey to the bleachers and pax counted off into pairs. Attempted music – failed (repeatedly pointed out by Pro-sec-utt-ios (definitely spelled it write this time)). And now for something completely stupid and utterly pointless, or, if you want to feel better about yourself, a Tuff Muff….
Round 1: Pax 1 = Inverted Row x 75/Pax 2 = Box Jumps up bleachers. Rotate. Continue until 6 is in. Return to track and mosey to the other bleachers.
Round 2: Pax 1 = Dips x 150/Pax 2 = Run the stairs up and down all four sets. Rotate. Continue until 6 is in. Return to track and mosey to the other bleachers.
Round 3: Pax 1 = Bulgarian Split Squats x 200/Pax 2 = Indian Run around the track. Continue until 6 is in. Return to track and mosey to the other bleachers.
Round 4: Pax 1 = Inc Merkins(started with 200 and redux to 150 for time)/Pax 2 = Box Jumps. Continue until 6 is in. Return to track and mosey to the flag.
LandFill (Q-TheCount) Burpee Apocolypse followed by Deck of Pain Warm Up – SSH (20 IC) followed by 10 Burpees. Rinse and repeat 20 SSH IC followed by 9 Burpees continue until 20 SSH IC and 1 Burpee.
Deck of Pain (2-10 Cards – Add 10 Reps of Seconds to number on card and perform exercise on card. Jack/Queen/King – 25 Reps of exercise on card. Aces – 100 Reps of exercise. Of note 80 Burprees were performed between Apocolypse and Deck of Pain. 250 IC- SSH were performed. Incline Merkins, Decline Merkins, Merkins, Ranger Merkins, Chuck Norris Merkins, 100 Flutter Kicks, Bear Crawls, Squats and lunges.
My Pet Rock(s) – Hill City – SIdekick
Grab a monster rock and a smedium rock. Series of exercises with monster rock, 15 reps each. Smedium rock about 30 yards away, used for bench press and core exercise coupon.
Round 1 – Curls – Bear Crawl – Bench press and Core; Mosey back
Round 2 – Bent over Rows – Bear Crawl – Bench Press and Core; Mosey back
Round 3 – Overhead press – Bear Crawl – Bench press and core; Mosey back
Round 4 – Goblet squats – Lunge- bench press and core; Mosey back
Round 5 – Bench press – Traveling Burpees – Bench Press and Core; mosey back
There were three; each more exciting than the next.
Crossfit exercises are not equal to the rest of the world’s exercises; in name or in execution
What exactly is a squat thruster anyway?
Berating and yelling about form encourages the pax to work harder and improves morale
Next year’s event planning will include a “Route Q”. Some pax have indicated/shown (?) that it’s tough to remember two turns.
Lillie Mae’s place brunch is the equivalent to a knock-out punch in the 10th round
I am a broken old man
4.3 miles is really not that far
2.1 miles after two beat downs and a 4.3 mile run, although downhill, still blows
I almost shattered my face with my rock on rep 12 of the overhead press, hence the almost imperceptible inflection in my mostly gone cadence
We all need to be skeptical anytime Mr. Clean evaluates something for size
3. Escobar’s mischief: shortly after leaving Lion’s Den, I was running alongside Fissure and made a few statements/questions. After talking for a minute, Fissure stated, “I don’t like to talk when I’m running. I hate running and by not talking it helps me get through it.” So I proceeded to carry on a conversation the rest of the run, trying to see if he would just ignore me or run away. He did neither.
The Tuff Muff is over, let us all go in peace.
Be on the lookout for future CSAUPs being planned and in the works
Charles Bronson “Jr” Cones set up at starting point and then approx 35 yards and another 15 yards from there. At starting point all PAX will perform 25 Reps of each exercise. After completing each set of 25 reps PAX AYG to cones at 35 yards drop to BearCrawl and go 15 yards. Mosey back to start and wait for 6 to complete (First PAX to complete Exercises, AYG, BearCrawl, after returning to start will turn back and pick of 6. Each PAX will do this until all go pick up 6.
Temperature about 62 degrees, breezy, ground was wet but the sky was dry.
SSH, Forward Fold, Willie Mays Hayes, SSH
When 8 Is Not Enough……16 Is Perfect! 8 Stations w/coupons are at top of hill: Curls, Reverse Lunge, Tricep Extension, Low Slow Squat, Overhead Press, Lunges, Bent-over Row, Squats (Notice exercises alternate between up body and legs).
PAX pair up at top of hill. 1 PAX does weighted exercise designated at his station (AMRAP) while partner runs down hill and performs cardio exercise at station that corresponds to exercise at top of hill and performs 10 reps with exception of Burpees and Squat Thrusts (5 Reps at these stations) then runs back up the hill where partners flip flop. When 6 is in (all completed both stations and both packs are back up the hill). All PAX rotate to next station. This continues until everyone has progressed through all stations. That completes one round. Between rounds 1 and 2 all PAX run down hill to lower pavilion to perform Mary-LBC, Flutter Kicks, American Hammer. All PAX run up hill, rinse and repeat for Round 2. After Round 2 all PAX go to upper pavilion and Mary – Rosalita, Freddy Mercuries, Oblique Crunches. For last round all both partners go to their original starting point at top of hill and while 1 PAX conducts 10 reps of weighted exercise 2nd PAX hold a plank. Partners flip flop and all PAX hold Al Gore while 6 is complete. All PAX rotate to next station and rinse and repeat. S[peed Round, so no recovery time except those waiting for 6. All PAX hold 90 second Plank to complete beat down!
Counterama, Namerama, Announcearama conducted with Gloomies being mentioned for Monday evening,. BALL OF MAN: We prayed for Bob, Katie, and those prayer needs we know and for those we don’t know.
Not a lot of mumble chatter as PAX seemed to really get a lot of the beatdown….. 🙂
At Starting Point all PAX perform 25 Reps of 1st Exercise (SSH), AYG 40 Yards to second cone, drop to Bear Crawl the last 10 Yards to third cone, and mosey back to starting point. Hold Al Gore until 6 is in. Rinse and Repeat for remaining 8 exercises. That completes first 9 Rounds.
Rinse and Repeat but starting at Lunges and working back to SSH to complete 9 more rounds.
Round of Mary I/C 10 Reps x 13 rounds (1 round per PAX calling exercise and cadence).
Continuing with General Colin Powell’s Leadership Primer: “You don’t know what you can get away with until you try.”
BALL OF MAN: Lifted up in Prayers for the needs of those in the group and those who we knew were asking for prayers.
Not a lot of Mumble Chatter….Too much heavy breathing!! 🙂
48 degrees, Wet, wet, wet….but rain held off during beatdown!
No FNG’s – Disclaimer Disclaimed!! – Stretched as we waited for Prosciuotto and Peanuts to get there. We then did a mosey over to pavilion and continue warm-up, side straddle hop, willie mays hayes, 21 (side straddle hop) FAIL – Add 5 Burpees.
[As a group: 5 rounds x 20 Reps. Waiting on 6 hold Al Gore or Plank. At the completion of each round mosey to 40 yard markers in P/L and AYG 40 Yards back to pavilion.
Tricep Dips, Alternating Side Squat, Burpees, Big Boy Situps
Speed Round – PAX pick a starting point and do all 5 exercises at that station, Example: Incline Merkin, Decline Merkin, Wide Arm Merkin, Diamond Merkin, Tricep Dips x 10 Reps each than all pax rotate to next set of exercises. Due to time only 3 stations + 1 exercise of 4th station completed.
Counterama, Namerama conducted. Announcement: 3rd-f-event today: Chubby’s between 5:00 and 5:30 PM.
Leadership Lesson # 7
BALL OF MAN: Prayers for family and friends as well as those in the F3 Nation. Also, for little Matthew going through serious heart issues, 48 year old who passed away leaving a wife and children, brother Bob dealing with Cancer. and for those service members deployed for their safe return and reunion with their families.
Probably most interesting mumble-chatter was around bodily functions and Peanuts inability to stay in cadence with SSH (21’s), which also through off TheCount.. LOL 🙂
Nice cool morning (37 degrees), but very nice for a beatdown! Light winds, and a little humidity in the air.
Let me thank Candu for conducting the warmup as I had just finished my 6.25 mile Ruck 5 min before go time (0530), and forgot that I was on Q for the morning. What can I say, getting old is a bitch.
Lets just call this a Little of This and a Little of That!
We stayed right in the parking lot area, as I didn’t feel like going for a run, and opted to do cardio with a bunch of stations (12 to be exact) with little to no rest in between. Each station was done AMRAP in 60 Sec, and round 2 in 45 Sec. We had options! Between stations PAX could Bear Crawl or Walking Lunge. In addition we had options at the 3 weighted stations to conduct any upper body exercise (Curls, Triceps, Kettle Swings, Bent Over Row, etc.) The 5 PAX who were there showed great drive and motivation to stay with me!
Upper Body (35 lb Coupon)
Upper Body (25 lb Coupon)
Upper Body (25 lb Coupon)
Lunges (yes again standing)
Big Boy Situps
Burpee’s (Oh did I mention we had 3 Burpee Buses as well)
Again all exercises were done AMRAP in 60 Seconds and round 2 went to 45 Seconds. This left 5 minutes for Mary where each PAX chose their favorite AB exercise and did for approx 1 min each. Sunburn (Crunchy Frog), Peanuts (Pickle Pointers), VSquared (Freddy Mercury in honor of his Porn like looking Mustache), Candu (Hollywoods), and TheCount (LBC’s).
Counterama, Namerama, No Announcements.
Leadership Lesson #5 from General Colin Powell.
BALL OF MAN: We prayed for our F3 Chattanooga Brothers as well as F3 Nation for safe holiday season. I also gave out a prayer card I had gotten in Italy in April and forgot to give out to as many F3 Brothers I could before I ran out. Get ready Lions Den more for you tomorrow.
The Prayer of St. Francis
Lord, make me an instrument of your peace, Where there is hatred, let me sow love; Where there is injury, pardon; Where there is doubt, faith; Where there is dispair, hope; Where there is darkness, light; Where there is sadness, joy;
O Divine Master, Grant that I may not so much seek To be consoled as to console; To be understood as to understand; To be loved as to love.
For it is in giving that we receive; It is in pardoning that we are pardoned; And it is in dying that we are born to eternal life.
So I’ve completed my Ruck and there is 5 min until BeatDown starts…I walk up to Sunburn and ask; “So who’s leading this gaggle today?” He replies; “Some Old Guy!”, so I say; “oh you are!” (Respect)…..He realizes I’m being serious and say’s; “You are Q today!” Talk about getting your pucker factor up!!! The great news here, is always be prepared as you never know when you will be asked to take a leadership role somewhere else in your life!
Oh and there was the whole conversation about thongs, Brazilian wax, and the length of hair that appropriate to have on a human butt! Yea, that’s right you Fart Sackers that didn’t show up today missed all that!