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18 PAX gathered to finish the week strong.

Started with a mosey around the bus loop and circled up for WOR.

SSH x20

Butt-Kickers x10

High Knees x10

BAC x10

RBAC x10

Head to the playground for the thang.

I recycled (ripped off) the Memorial Day convergence Q from PA and Floppy, which was a Murph.

The standard Murph workout is named in honor of LT. Michael P. Murphy, who was KIA in Afghanistan in 2005. The Murph was one of his favorite workouts, which he completed wearing a 20lb vest.

Standard Murph is:

1 mile run

100 pull-ups

200 merkins

300 squats

1 mile run

But for our version, we divided up into teams of 4, where one person runs a lap around  the school from the playground down to the bus loop and back, and the other 3 are doing AMRAP of the 3 exercises until the runner returns. A new runner begins the next lap and remaining PAX cycle through the exercises. Since this was a team version of the Murph, each team is trying to complete a combined number of reps of

400 pull-ups

800 merkins

1200 squats

I don’t know that any team actually finished, and we certainly didn’t have time to run a full 2 miles, but Big Bang indicated 1.4 miles or so logged on his watch.

Head back to parking lot for Mary.

Flutter Kicks x40

Tempo Merks x10 – because I can

30 sec low plank

Good day. Simple workout but effective. Big Stick mentioned several times how “creative” it was. (sarcasm font)

Ludwig

 

 

When: 10/16/2017

QIC: Grisham

The PAX: 18 redpillers.

Temp was perfect hovering around the mid-40’s.

Warm Up:

• Shoulder circuit to warm up
• Grinder PT (SSH, Deep Squats, SL Deadlifts, Lunges, ‘Mericans, Supermans, sit- ups, Car. Dry Dockers)
• 2X10 – 1 arm shoulder press w/KB, 1 arm row

THANG:

• Part I – Strength Work:
• 10 Handstand push-ups
• Partner up
  • 5 X 10 – Underhand grip – row w/ coupon, feet up (1st set warm up w/ ft down)
  • 5 x 10 ‘Mericans w/ coupon on back (1st set no weight)

Part II – Metcon:

Odd numbers start at swing set – 21/15/9 – KB Swings / Pull-ups, flutter will wait, then 50 sits ups

Evens start in pavilion – 21/15/9 burpbees / box jumps

Switch

MOLESKINE:

Great to see everyone this morning.  Have a great week.

 

Happy Friday 13th. No known siting of Jason Voorhees with his face mask.

PAX – 21 showed up in the chilly gloom. They were: Cinderella (Q), Bagger Vance, D’Mish, Blue Mule, PSL, Edible A, Mogul, 3rd Degree, Dine and Dash, Floppy, Big Stick, Blacklung, Yard Sale, CAPSLOCK, Offshore, Swamp Fox, CCR, Tidy Cats, Dupree, Too Tall, HVAC.

Warm Up – Mosey to and from Crievewood Baptist and back for some circle time stretching.

Thang – Mosey to the pavilion:

10 – Burpees                                 90 – Imperial Walkers

30 – Merkins                                 70 – Monkey Humpers

50 – Carolina Dry Docks         50 – Squats

70 – Alt Shoulder Taps            30 – Lunges

90 – Plank Jacks                         10 – Jump Squats

Rinsed and repeated.

Then we did two groups with one group doing 20 pull ups while the other did dips. Rotated, then rinsed and repeated two more times.

Cool down – more circle time with flutter kicks and one legged Mariah Careys, then finished off with some good mornings.

Prayer – Prayed for Chum’s dad and for Grease Trap and his family.

QIC: Co-Q with Black Lung and Yosef

PAX: King, Ace, Jack, Iditarod, Aristotle, Dolly, NPR, Scraps

The Gloom finally got breath of fall this morning, with temps in the low 50s.

Warm o Rama
Small lap around the parking area
Willie Mays hays x 10 +Forward arm circles
Willie Mays Hays x 10 + backward arm circles
Hillbillies x 15
Good mornings x 12

The Thang: Black Lung expressed his interest in superheroes as a kid, so PAX was going to do some superhero training

Spiderman Merkins x 20 (left knee to left arm while completing a merkin, switch on next merkin, rinse repeat)

Superman: Y planks roll into V-ups x20

Flash: long run around the parking lot x1

Hulk: Broad jumps from light pole near where PAX was parked 3 light poles down. Iditarod reminded us that even superheroes slip up during this one.

Circle of Pain #1: Black Lung brought out some coupons in the form of 20lb dumbbells, and advised all superheroes have cut abs. Sat in close proximity to other PAX and did ab twits and passed the coupons around, switching direction at Q’s whim. It was noticeable this morning that PAX did not save their farts for the fartsack, but brought them to this COP. Q called it when he felt was appropriate.

At this point, the conn was given to co-Q Yosef

Yosef reminded PAX that heroes are strong and have endurance. As such, completed a variation of the Bojangles.
Sprint the straight of the parking lot aisle, then drop for 5 Merkins at the end. Complete the 5 Merkins and then BearCrawl to the start of the next sprint, which was two aisle away. Q ordered PAX to plank until all PAX caught up. Rinse and repeat x2 except with Crawl Bears to complete the lap.

Yosef attempted again help get the PAX superhero abs with another Circle of Pain #2.
Quarter sit-ups x25
Half sit-ups x25
Full WWII sit-ups x25
Flutter kicks x20 in cadence
Scissor kicks x20 in cadence
Reverse sit ups x25
Bicycles OYO x50

Time ran out before Yosef could finish the ab work required by superheroes, but PAX will live to fight another day.

CoT and BoM: Black Lung reminded us to slow down and remember who the real superhero is, and it isn’t one of the PAX.

QIC: Yosef
Conditions: Perfect conditions, cool and dark, some moonlight
PAX: NPR, Airwolf, Grohl, Dolly, Scraps, Aristotle, Black Lung, Schnitzel

Warm-0-rama: Obligatory lap around the parking lot
20x Side straddle hops
10x Willie Mays Hays w/ forward arm circles
10x Willie Mays Hays w/ backwards arm circles

Pax was eager to let the beast out, so blended COP and WOR. Iditarod’s famed Blutooth speaker was not in attendance, so Yosef improvised by going back to his high school days. Opened the doors & trunk to his vehicle and cranked it to 11.

King Kong – Bare & Datsik

PAX performed Imperial Walkers, Hillbilly’s, or chest beaters until they heard the words “King Kong.” Each King Kong = 3x Monkey Humpers. This makes for a decent amount of Monkey Humpers (read thigh burning).

Took the PAX on a quick trip to the Bermuda Triangle. 10 Merkins at Point A, Bear Crawl to point B. 10 Squats at Point B, Bearcrawl to point C. 10 Burpees at Point C, Bearcrawl back to Point A. Rinse and Repeat x3. Confirmed some PAX got lost in there, but remainder of PAX helped them escape.
There was much midwife noises and mumblechatter about thighs during this one.

Played Catch Me if You Can around the parking lot. Pairs of 2, Person A does 5 Merkins, Person B moseys around the lot. Once Person A completes Merkins, they sprint to catch Person B and tag them. Roles reverse. Rinse and repeat until lap is complete.

Played Catch Us if You Can around the parking lot next. Groups of 3, Person A does 5 full crunches, Person B fireman carries Person C around the parking lot. Person A sprints to catch B & C, and tags up. C drops and begins crunches, Person A carries Person B, cycle repeats until full lap around lot is complete.

Had a couple minutes left so Q led the PAX in Flutter Kicks x20, Hello Dollys x20.

COT and BOM – Prayed for continued discipline in the men in our spiritual lives, not just the physical one.

Tclaps to Dolly for returning for his 2nd workout in the same week.

Bullhorn: Any PAX interested in some basketball this Sunday with your F3 brothers? Holler @ Yosef or Pharaoh.

Moderate temperatures awaited 17 pax as they hit the gloom this October morning.  Fall had definitely arrived.

PAX – Cinderella, PSL, DaMish, Grisham, Edible Arrangements, Ludwig, Tidy Cats, capslock, red skull bone, CCR, Too Tall, Yard Sale, Accounts Receivable, Black Widow, Dine N Dash,

QIC:  Dupree

Q led PAX on double warm-up loop around the parking lot as a preview of what was to come.  Three years ago on this day Q’s M gave birth to twin girls Maggie Jane and Ellen Olivia Miller.  They were born prematurely at 23 weeks and lived for about 30 minutes.  Q dedicated workout to their memory.  Each exercise will be 23 reps and will be done twice (with the exception of elevens).

WOR:

Side Straddle hop xs 23

Willie Mays xs. 23

Baby Arm Circles xs 23

Reverse xs 23

Mercans xs 23

Low and Slow Squats xs 23

THANG:

Mercans – 23 – run to end of outdoor court (Maggie)

Jump Squats – 23 – run back (Jane)

Mountain Mercans – 23 – Plank and Wait (Miller)

Rinse and Repeat

Elevens – Carolina Dry Docks and Atomic Mercans (Ellen)

One-Legged Squats – 23 each leg (Olivia)

Mercans – 23 (Miller)

Rinse and repeat One-legged squats and mercans

Dips -23

Rows – 23

Rinse and repeat

MARY:

Willie Mays – 23

Good Mornings – 23

Flutter kicks – 23 count

WWI – 23

J-Lo – 23

Rinse and Repeat Flutter Kicks, WWI, J-LOs

Mole Skin:

I cannot express how grateful I am to be part of F3, especially on a day like today.  It gave me purpose for getting out of bed this morning.  Maggie and Ellen taught me more about life in their 30 minutes than anybody else ever has.  Grief has taught me it is ok to struggle.  It is ok to have a broken heart.  Because a broken heart is an open heart, and God can work wonders with an open heart.  It was an honor to share a little about my girls and to lead this morning.

If anyone cares to read a bit more of our story, here is my wife’s blog from that time:  http://sarahchisolmmiller.blogspot.com/2014/

Dupree

QIC: Scraps

Pax: Iditarod, Black Lung, Aristotle, NPR, Papa Juan, Seagull, Schnitzle, Yosef, Mr. Roboto, Grohl

10 Pax posted surprisingly, even though Yosef forgot to send a reminder. Sad Clowns, they are not.

Scraps took the VQ, and did not disappoint. Its like he’s led before.

Warm-o-rama

Big lap of the parking lot, which included politicians and side to side, each side, and ended with a bear crawl.

13x Good mornings, x17 Willie Mays Hays, x9 big arm circles forward, x7 big arm circles backwards, x 11 imperial walkers, x 12 rock a billies.

The Thang:

Scraps introduced Pax to the French acid electronic stylings of Daft Punk. Truth nuggets a plenty throughout.

1) FIRE DRILL to Around the World (Each Pax yells “Fire”)- Merkin, roll right, merkin, roll left, back up to high knees

2) GET LUCKY to Get Lucky- Flutter kicks….”Up all night”- Al Gore- “Get Lucky”- Merkin

3) 100 MORE TIMES- to One More Time- PARTNER GOAL 50 Merkins, 100 crunches, 150 squats- while one sprints down and back

4) Bropees- to Harder, Better, Faster Stronger

5) Television Rules the Nation- Spell that out on your back with your feet all caps

6) Technologic- Patty Cake Merkins

The Thang soaked all the time, and appropriately smoked the Pax.

Cot & BoM: Scraps advised the Pax to use the words we’re insulted by to streghten us, not to be ashamed of what we’re called. Prayed out.

Bullhorn: Tuesday is open for Q if someone wants it.

Aristotle shared some positive news about the youngest on the way. Continued prayers are appreciated

 

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

QIC:  Dupree

PAX:  Bartman (visitor from Knoxville), Cathy, Venus, PreVac, Too Tall, Black Widow, Black Lung, Funyuns, Yard Sale, Caps A Lot, Big Stick

12 PAX battled the remnants of Hurricane Irma at Sir E this morning.  Theme for the day was perseverance through the storm.  Irma’s remnant rained down on this cool morning as we moseyed from CMC to Sir E.

Warm UP:

Side Straddle Hop  xs 15

Willie Mays xs 15

Baby Arm Circles xs 10

Reverse baby arm circles xs 10

Cherry Pickers xs 10

The Thang:

Today’s beatdown was a test of endurance.  The PAX never stopped moving.  Figure eights around Sir E with two burpees at every speed bump.  At the bottom of the hill, in the middle, and at the top of the figure 8, we stopped for BLIMPS.  Ten reps each exercise

Burpees

Lunges

Imperial Marches

Mercans

Plank Jacks

Squats

25 WWI’s for fun.  Plank and wait for the 6.  Mosey back to the parking lot.

MARY

Flutter Kicks

Low Plank

End with stretching – Willie Mays Hays and hamstring stretch.

ANNOUNCEMENTS

A few PAX interested in buying F3 gear.  Funyuns noted the importance of sizing up.  We prayed for Harvey and Irma victims, the Kemps, and for God to continue to bless us and our families as we seek to serve Him.

 

It was an honor Qing this morning.  As I thought about the workout, I couldn’t help but think of all the people in the aftermath of the storms that have hit our coasts lately.  They are having to persevere and endure the trauma of putting their lives back together.  As we kept moving today, I was reminded that we are training our bodies, minds, and souls to persevere no matter what comes our way.  (A little 3rd F for you on this rainy day).

 

Dupree