Clothespin’s 1st Virtual Q

QIC:  Clothespin

Date: 04/18/2020

PAX: Iron Butt (RR), Mayhem (R), Gretel, Shotput, Topless (R), two others

AO: Virtually-The-Best-AO


Cool Rainy Virtual Battery Reality couldn’t have mimicked normal Battery weather any better!


Third Grade Exercise 15 in cadence
SSH 20 in cadence
Willy Mayse Hayse 14 in cadence
Little baby Arm circles forward (thumb up) 15 in cadence
Little baby Arm circles reverse (thumb down) 15 in cadence
Cherry Pickers 15 in cadence
Moroccan Night Club
Seal claps 10 in cadence

The Thang:

Sort of Burpee Mile:
Routine 48 burpees, Maybe close to 1 mile run. Done as 12 burpees, mosey 2.5 minutes x4. (make sure 6 is in from burpees mosey together)

ATMs 3 Rounds:
Routine All done in order, with no rest, without leaving plank position. Can be scaled using higher reps. 15 Alternating Shoulder Touches In Cadence (4-count), 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 fast Merkins. That’s 1 complete round.

Alabama Ass-Kickers 3 Rounds:
Down on all fours, kick each leg individually up and back. 4-count on each leg – 1 up, 2 extend, 3 back to up position, 4 down.

Aiken Legs 3 Rounds:
Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 SSH

Groundhogs 10 3 Rounds:
Divebomber with a look

Boat / Canoe (Crunchy Frogs) 10 OYO:
Mary The Boat position would be while on six with legs pulled up to chest and arms beside body. Canoe is when legs and back are straightened while keeping both off the ground. Q calls out Boat or Canoe.

Big Boy Situps:
20 IC

1 minute

30 IC

Boxcutter 15 IC:
Mary AKA Upstate Boxcutter. This ab exercise starts on your 6 with legs together 6 inches, out like a Dolly for 1, up for 2, back together for 3, and down without touching the ground for count. Can also be reversed from 6 inches, feet up together, feet out, down, back together at 6 inches for count. Feet are moving in a square


F3 Chattanooga has shined with the recent weather events and the Covid 19 situation. I am extremely proud to be part of this group of men. We are called to be the hands and feet of Jesus and to show the light of Jesus to the world. This group and all of their volunteer work shows the leadership of you men!
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]


“Never thought I would want to go back to burpees” was the statement during ATM’s!
I am a little camera shy but we made this work! I can’t wait to let-er-rip with you guys again!!!


Keep getting with it boys!!!

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    Peace be with You

    QIC:  Prosciutto

    Date: 03/23/2020

    PAX: Best In Show, Candu, Clothespin, Ducktales, Escobar, Fissure, Gecko, Gusher, Holy Kiss, Mayhem, Peanuts, Threeskin

    AO: Virtual


    Virtual Reality conditions in effect. Beware of your virtual surroundings, phishing, viruses and bugs


    SSH, Good Mornings, Willy Mays Hayes, SSH, Arm Circles, Ray Lewis

    The Thang

    Super 1: (Legs)

    • Wall Sit for time (1 min)
    • Smurf Jacks x 15 OYO
    • John McCains w/ coupon x 15 OYO
    • Squats w/ coupon x 20 OYO
    • Bonnie Blairs x 20 OYO
    • 10 Burpees

      >1 minute out and back run

    Super 2: (Cardio)

    • High Knees for time (1 min)
    • Mtn Climbers x 15 OYO (count one leg)
    • Plank Jacks x 15 OYO
    • Wide High Knees x 15 OYO
    • SSH x 15 OYO
    • 10 Burpees (two Merkins)

      >1 minute out and back run

    Super 3: (Arms)

    • Curls w/ coupon x 20 OYO
    • Overhead Press w/ coupon x 15 OYO
    • Tricep Extension w/ coupon x 20 OYO
    • Incline Merkin x 15 OYO
    • Decline Merkin x 15 OYO
    • Makhtar N’Diayes x 10 OYO
    • 10 burpees

      >1 minute out and back run

    Super 4: (Core)

    • Flutter kicks w/ Coupon overhead x 12 IC
    • American Hammers w/ Coupon x 12 IC
    • Left Plank for time (1 min)
    • Right Plank for time (1 min)
    • Side Bend (L/R) with coupon/weight x 12 OYO
    • 10 burpees (two Merkins)

      >1 minute out and back run

    Super 5: (Birthing)

    • Outer Leg Raise (L/R) x 25 OYO
    • Fire Hydrants (L/R) x 15 OYO
    • In and Outs x 15 OYO
    • Pickle Pounders x 15 OYO

      >1 minute out and back run


    Matthew 5:9
    Blessed are the Peacemakers, for they will be called the Sons of God.

    This past week’s sermon from Father/Pastor Blindside (Same) Greer highlighted this verse and he did a much better job explaining. Obviously – the verse and his message – it was poignant and applicable in this time of our lives given the current events. Everyone’s life has changed. Everyone has changed their normal routine and everyone is accepting this differently. Some are scared, some are timid, some are angry…

    One thing I’ve noticed is the way others seem to be treating one another out in public. It no longer feels like the South, where folks often give a friendly nod or a “Hows your day?”, holding doors open.

    I know that in our daily lives we are all being instructed to distance ourselves which causes us to sometimes see others as a threat. During these times, we should embrace this and become peacemakers in our routines. Even more than ever, should we go out of our way to offer a ‘Hello’ or even just a friendly gesture. If you just ask someone how you can help, that often times translates into a peace-offering. That’s simple and something we can all try to focus on every day, but especially in these days.

    Another something Blindside said this past weekend that really stuck with me, “Troubling times and Opportunity often run on parallel tracks”, like in the sense you might think of two trains running parallel. While the Hamill rd Train crossing doesn’t have an exit or overpass, in life we do. Seek opportunity through Peace.


    • Shirtless = Magical
      • Ducktales = Mike Holtzhower
        • Shirtless Ducktales = Magic Mike
          • Any questions?
    • Good thing Mayhem isn’t in full stereo in all workouts; mid-thang sounded like the emphysema was starting to set in
    • Virtual beatdowns are weird, but effective
    • Some guys have early 2000 model Champagne Hondas in their garage, some have Land Rovers; F3 spans all things great and small


    Noting the above comment about chaotic times and opportunity, encouraged me. I knew I was missing F3 in my life and thought others might feel the same.

    Trouble – F3 has been suspended
    Opportunity – Virtual AOs

    Check preblasts and slack and get involved. SYITG

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