Author: Joe Fogarty

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DBMS – Donuts, Backpedals, Merkins and Squats

PAX
Donuts (Co-Q), Calfkiller, Dr. Smartt, Cinderella, Black Widow, Frugal MacDougal, Bigs Dick, Jigsaw, Venus, Captain Emilio, Tampa Libra, Nightstand, Binary, Prevac, FNG Hurricane Joel, DMD, CCR (YHC)

Seeing the calendar was open for this am, Donuts and I decided to grab as a CO-Q at the last minute.  16 came out to see what we came up with.  Many did not.  After a worm welcome to FNG Andy Wicke soon to be named Hurricane Joel and some questions on the whereabouts of Chatty Cathy, Foggy Pirate and FTTAL, we got to work with 10 burpees on your own and a mosey up to the east endzone on THE HILL.

WOR
SSH x20 IC
WMH x10 IC
GM x10 IC
Slow and Low Merkins x10 IC
Mountain Climbers x10 IC
WWI Situps x20 OYO

PAX back on their feet for some good old fashioned up/downs. We got in about 15 reps before we were off on a mosey down to the lower field/track.

THE THANG (PART 1)
PAX lined up shoulder to shoulder on the sideline.
Round 1: Burpee broad jump the width of the field, 25 WWI situps on the other side and a 3/4 speed run for 200M around the track when finished. Flutter kicks for the 6 at the starting point.
Round 2: Backpedal suicide. Go to near numbers and back, midfield and back, far numbers and back and finish at opposite end of field. 25 American Hammers OYO followed by a 200M 3/4 speed run around the track. Flutter kicks for the 6 at the starting point.

Mosey up the stairs and back to the east endzone…reigns handed to Donutz.

THE THANG (PART 2)
PAX line up shoulder to shoulder on the goal line. Run to 10 YD line, 10 merkins, backpedal to goal line, 10 deep(ish) squats. Run to 20 YD line, 20 merkins, backpedal back to goal line, 20 deep squats. Repeat every 10 yards with reps matching the number of the yard line you were on. There was some major confusion at midfield when there was no 50 on the turf, but I think the fellas figured it out. This sucked by the way. Chest is not in good shape right now. SSH for the 6 which was also not fun. All in…one more time all you got 100 YDs down and back. Time for 6 minute abs…

MARY
In true Donuts fashion we started with GMs followed by WMH. Freddy Mercuries, Mariah Careys, One-legged Mariahs, Scoripions and pickle pounder stretch with mandatory eye contact all followed. We ended with some short and tall flutter kicks in cadence. Done.

COT/BOM on Football Field
Welcome Hurricane Joel, DMD…a group EH and fairly new CH resident. Great to have him out. Dr. Wisdom and Dr. Jisdom (combo of joel and wisdom for you sickos) were close runners. Continued prayers for the Kemps during their travels.

BULLHORN
First Friday lunch tomorrow at The Cookery on 12 Avenue S. Plenty of room, good food, good mission and great conversation. If you haven’t been, you should check it out. If you have, you should go back.

Get your gear orders in. The only two orders are by Venus and he is starting to think this is a joke. Orders close next week, so go on there and do it now while you are thinking about it. We will post the link on slack again to make it easy.

MOLESKINE
I can speak for Donuts when I say that we both love The Hill. Thanks Frugal for starting this thing and keeping it running so well. Pleasure leading there for the first time today…keep an eye out for Tampa Libra next week.

CHEERS,
CCR+Donuts/The Missionary/D’Missionary/D’Mish

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Lucky 13’s at TITAN – 09-20-17

THE PAX
Crawfish, Third Person, Porcelein, The Jeweler, Floppy Disk, Calfkiller, New Mexico (Visitor from F3 Raleigh), CCR (YHC)

YHC got a wild hare and decided to make the trek up north of Hogan Road to visit the boys at Titan this morning.  Q calendar was clear, so decided to sign up to ensure my HC.  Floppy D and Calfkiller completed the clown car and came along despite the looming threat of winter up north.

5:30am sharp we went on a brisk mosey in search of the BLACK MIATA.  After hearing Crawfish say that they almost got in a fight with him the last time they ventured into his garage, i decided to circle up for WOR just outside the garage to draw him out.  No dice.

WOR (all IC)
SSH x 20
GM x 10
WMH x 10
Slow and Low Merkins x 10
HOPKICKS! x 10 (Most of Titan  PAX’s first time aka VH)

Mosey back toward the Parthenon with a quick stop for an homage to my boy Aunt Bea.  Modified barnyard shuffle with merkins and jump squats x3 at either end.  We did 25  for a total of 75 merks and 75 jump squats.  Blood is now flowing.  Time for

THE THANG
At the bottom of the parkway of pain, we started a set of 13s…because 11s just don’t cut it anymore. Turkish getups at the bottom and mountain merkins at the very top. It was a LONG way up there. 208 yards to be exact. To make it better, we added a three-burpee speed bump every time we crossed over pavement (three speed bumps). The way up was long, the way down was much better as we coasted easily downhill with the glorious parthenon centered as our backdrop. Somewhere along with way we modified to ensure completion. This may be worth trying again with no barnyard shuffle to see if anyone can finish. As PAX completed, we performed AMRAP WWI situps as we waited for the 6. Floppy and Jeweler were standouts (shocker).

All in. Time for a 200 yard AYG from the bottom to the top. Three burpees on top, mosey together to each speed bump for 3x burpees untill we reach the bottom. Circle up for a quick Mary. Flutter kix x40 IC. Low plank to close it out.

COT/BOM

MOLESKINE
It was really great breaking out of the routine to get up to Titan. I highly recommend it for those that have never been…or been awhile. Great AO and even better dudes that we rarely get to see. Glad to have New Mexico from F3 Raleigh (South Wake) join us….he showed up just in time for the Thang, but made up for it.

Until Next Time,
CCR

 

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Three-Way at CRUEL HALL

THE PAX
Bagger Vance, 2. Floppy Disk (Co-Q), 3. D’Mish (Co-Q), 4. Funyuns, 5. Calfkiller, 6. Yard Sale, 7. Books-A-Million, 8. Tidy Cats, 9. CAPSLOCK, 10. T-Swizzle, 11. Edible Arrangement, 12. Ludwig von Osh Kosh, 13. HVAC, 14. Swamp Fox, 15. Prevac (not pictured due to premature evacuation), 16. Walter White, 17. Mattress Money, 18. Accounts Receivable, 19. Cathy, 20. Venus, 21. Mugshot, 22. Dupree, 23. Drone Zone, 24. Colonel Flo-Dotty (FNG-David Ott), 25. Baker Mayfield (FNG-HVAC’s Vistor from Kalamazoo – Ohio State Fan), 26. Brother-At-Law (FNG-Mark Lenihan), 27. Lt. Dan (FNG-Dan Oliver), 28. CCR (YHC)

MIA
Bigstick (another bachelor party?), Foxtrot (beemer 3 is in the shop?), Aunt Bea (…), PSL (a groin concern), JV, Dine N Dash, Grisham, Rooster, Tebow, many more

A perfect gloomy morning was the setting for this morning’s easy slide into the weekend. As the PAX rolled in, three things became clear:  1) Everyone was hyped for the first ever three-way Q, 2) @auntbea, who requested that I bring out the Q-shorts, wasn’t going to make it and 3) there was a slew of FNGs .  All good things.  …and 4) @calfkiller was struggling…and farting more than usual.

5 quick burpees to get the blood flowing and we were off on a leisurely mosey toward @dupree ‘s domain and back between the baseball fields to the pavilion for some ovulation, disclaimer and…

WARM-O-RAMA

Side Straddle Hop x20 IC
High Knees x10 IC each leg
Butt Kickers x10 IC each leg
Hop Kicks! X10 IC each leg
Slow and Low Merkins x10 IC
Willie Mayes Hayes X10 IC
Good Mornings x10 IC

Once the PAX were split up into 9 groups of three (plus me), we moseys over the bottom of the grass hill for some work. The gloom was personified by the low fog…breathtaking.

THE THANG
1s and 2s start on top of the hill with 3s down on the bottom. 1s start with atomic merkins on top.  3s start with jump squats on bottom.  2s sprint down the hill to relieve the 3s from their jump squats.  3s sprint up hill to relieve the 1s from their atomic merkins.  Repeat cycle with various upper body exercises called on the top.  These include atomic merkins, mountain merkins and straight up merkins.  After a few rounds, we held the 1s and 2s at the bottom and sprinted up the hill together to join the 2s.

Mosey to the parking lot for round 2.

1s, 2s and 3s line up pole to hole with a few yards of room in between for some burpee broad jump Indian runs. A few groans later we started.  All PAX perform called exercise while the PAX in the back of the line burpee broad jump to the front of the line.  Rinse and repeat until all PAX have had a chance to display their skills.  Called exercises included merkins, burpees, squats, and atomic merkins.

We finished with 10 burpees OYO and the reigns were handed to the ever so capable floppy D.

Staying in our three groups, Floppy send us out and three different 1 mile routes to retrieve flags that he had planted earlier. One group ran to Sir E and back, one group went north on Trousdale and one went south on Trousdale.  Once back, get into your team of three for some group total work:

100 Burpees, 200 Deep Squats and 300 Freddy Mercury…plank and wait for the 6.

Floppy had to prevac to get back before the M left for work, so D’Mish took over Mary and BOM/COT for the first ever 3-way Co-Q. Much to the relief of the PAX,  D’Mish punted the standard Mary in exchange for a nice easy stretch to close it out.

COT/COM

BULLHORN
Discussion regarding GrowRuck in Chattanooga. Hit up BV, Funyuns or Hambone with questions.

T-Shirt order coming soon. Keep an eye out for order details.

Continued prayers for the Kemp family.

MOLESKINE
On behalf the three way Q team, it was a pleasure. Seeing three FNGs this morning, with one being my brother-at-law, was awesome.  There is still plenty of room on the Q calendar, so do yourself a favor and sign up.  There are plenty of guys willing to co-Q or simply be a sounding board if it is your first time.

Until next time,
CCR, on behalf of Floppy D and D’Mish

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Century Club 2.0 at DETENTION

THE PAX
D’Mish, Black Widow, Yard Sale, Grease Trap, Edible Arrangement, Faulkner, Cinderella, Dupree, Ludwig Von Osh Kosh, Boudin, Dine n’ Dash, T-Swizzle, Calfkiller, Yoder, Tidy Cats, Venus (the female razor), Too Tall, Blackwater and CCR (YHC)

After we made it through Sunday evening with the Detention Q slot still open, I decided it was time for the next installment of the Century Club. I have no idea the temp or humidity, but I do know that I started sweating like a pig 2 minutes in.

Mosey around the back of the school to the pavilion. Apologies to my man Cinderella for the rolled ankle…gotta watch out for those sink holes back there.  Circle up under the pavilion for some SSH, WMH, GM, Hop Kicks and slow and low merkins.  All in cadence…all 10 reps.  Mosey to the parking lot for the main event.

THE THANG
Century Club 2.0
At the last minute, I decided to change things up a bit. Rather than the more regimented Century Club 1.0, I decided to make this a little more free-flowing.  It took Calfkiller and Yard Sale a little while to warm up to it, but I think they were good by the end.

Here is how it went. Perform 100 reps of 10 different exercises (listed below).  The only rule is that you cannot rest in place.  Once a PAX was ready for a break, they were to run across the parking lot to the opposite arrows and resume their reps until they reached 100.  PAX were free to break it up however they saw fit.  Seeing that almost all PAX had deferred their Burpees until the very end, we switched to mandatory burpees when the clock struck 6:11am.  Three minutes of burpees, 1 minute of mary and we were done.

MOLESKIN
A couple thoughts on this. First, NO ONE finished.  Not even close.  I learned that Mountain Merkins (new exercise) are terrible and quite possibly worse than atomic merkins (introduced during Century Club 1.0).  100 of them took up a good chunk of the morning.  With a few tweaks, I think this modified version will be back.

After a few announcements, prayers for Cinderella’s daughter during her surgery, Kemp family, etc… Faulkner asked if he could close us out in prayer.  He probably in the middle of his relocation to London as we speak.  He had some great words for the group and will certainly be missed.  Open invite to crash his pad if anyone is passing through downtown London.

A pleasure as always…be sure to sign up to Q to avoid the Century Club coming back anytime soon. F3 does not work without everyone doing their part to lead.  I am always game to co-Q or assist in any way I can with a VQ.  I know many others feel the same way.

Until next time,

CCR