“Merica” – aka “Sally Can’t Steal My Thunderlips”

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Coach K, Plus 1, Rump Roast, 
QIC: Thunderlips

AO: Caruth
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
20 SSH

10 MERKINS

20 IST’S

THA THANG:
MOSEY TO PLAYGROUND AND PAIR UP – ONE PARTNER DOES EXERCISE  WHILE OTHER PARTNER MAKES 0.4 MI LOOP BACK AROUND CARUTH STREET.

M – 100 MERKINS WHILE PARTNER

E – 100 EL CAPITANS (MODIFIED LUNGE)

R – 100 RAISE THE ROOFS

I – 100 IMPERIAL STORM TROOPERS

C – 100 CAROLINA DRY DOCKS

A- 100 ARM CIRCLES

MOSEY TO OTHER PLAY GROUND

PAX TOOK TURNS ALTERNATING BETWEEN 5 PULL UPS AND 10 DIPS FOR A TIME OF 5 MIN

PAX TOOK TURNS ALTERNATING BETWEEN 5 PUSHUPS 10 DIPS AND 10 LBC’S FOR 5 MIN

MARY:.
BOWS AND TOES ALTERNATING RIGHT AND LEFT LEG UP

LEFT AND RIGHT ARM UP

HOLD PUSH UP POSITION

LBCS

FLUTTERS

CIRCLE OF TRUST/BOM:
YHC PRAYED US OUT

MOLESKIN:
NOBODY SEEMED TOO HAVE LET THE HOLIDAY SLOW THEM DOWN TOO MUCH.  THERE WASN’T A LOT OF COMPLAINING EVEN THROUGH IT WAS 85% HUMIDITY.  WORKOUT WAS A GOOD DOSE OF UPPER BODY STARTING SLOW AND ENDING STRONG.  

ANNOUNCEMENTS:
1. NONE

Fun with Bear Crawls #MakeGlencoeFunAgain

PAX: Aaarrrggghhh, Sally, Pepper, Teasip, Icebox, Rump Roast, Tater Tot, Draper, Sex Panther, Oatmeal, Thunderlips, F150, Jazzy Jag (F3 Chattanooga), Bell Boy (FNG Jake Lewis), Capsize (FNG John Willems)

QIC: Alright Alright

16 PAX gathered in the gloom despite knowing that they would be faced with bear crawls.  It takes true #HighImpactMen to embrace the suck when you what is coming. 

We immediately moseyed to the tennis court with the goal of making Glencoe fun again.  YHC gave the disclaimer and we got started.

Warmorama

Side Straddle Hops x20

Imperial Storm Troopers x15

Ski Abs (EMPHASIS ON CORRECT FORM) x10

The Rump Decision

PAX must decide whether they will run 1/2 mile (they didn’t know that it would be a native american run) or do 50 burpees.  Rump was the only one that chose burpees.  He completed 67 in the time that we were gone.  That does not bode well for him the next time we do this.

Bearway to Heaven

Bear Crawl Suicides – crawl bear back from each line.

7 of the PAX finished. 9 did not.  

90 Penalty burpees for the group to split. 5 each and then an addiitonal burpee for each of the finishers. One more for Rump, YHC and Pepper.

Team BLIMPS – with bear crawls

Partner up.

Partner 1: exercise; Partner 2: bear crawl across both courts and back; flapjack and repeato.  10% rep addition if bear crawl is modified.

Burpees x50

Lunges x100

Imperial Storm Troopers x150

Merkins x200

Plank Jacks x250

Squats x300

YHC doesn’t think anyone completed the merkin stage.

Circle of Trust

YHC reminded the PAX that F3 is not tied to one particular faith. Then prayed that we would all be leaders in our community.

Naked Man Moleskin

Lots of midwife noises throughout this beatdown.  Bear crawls always bring that out if the distance is long enough.

YHC had a classic voice crack during the warmorama that did not go unnoticed by the PAX.  

Hopefully the PAX learned that bear crawls are full body exercises and felt the pain for multiple days afterwards. Teasip said we did 1.25 miles of Bear Crawls.

This was the last time Sex Panther and I could #clowncar to a workout, so we commemorated with a picture.

FNG Jake Lewis works for Hilton Hotels, so we named him Bell Boy.

FNG John Willems rowed in high school and college, so we named him Capsize.

YHC is always appreciative of good attendance, but especially when YHC Q’s.  Thank you gentlemen for being out there. 

Special #Tclaps to Tater Tot and Sally for bringing our FNGs. And to Jazzy Jag for joining us during his week of travel.

 

#doubletime 5-20-2019

DATE: 5-20-2019

COUNT-OFF & NAME-O-RAMA:
PAX: Peppa, Gold Digger, Alright Alright, Sally, Sex Panther
QIC: Thunderlips

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
none

THA THANG:
5 mi run

MARY: 

none

CIRCLE OF TRUST/BOM:
YHC Prayed us out

MOLESKIN:
Muggy humid morning – no wind.  Gold Digger and yhc cleaned up the rear of the pack.  There was lots of storm debris and Sally decided to hurdle all of it.   Peacocks were out in full force.  Goforth Rd. was in the middle of getting a new asphalt top coat, so it should be in great shape for future #doubletime (or roller blading if that’s your thing).  You don’t have to worry about stepping in potholes anymore.

Gold Digger and YHC Splits:

1 mi – 7’08”

2 mi – 8’42”

3 mi – 8’58”

4 mi – 9’28”

5 mi – 10’00”

ANNOUNCEMENTS:
Friday Q-Source – details TBD

Wetdown

DATE: Tuesday 5/14/19

COUNT-OFF & NAME-O-RAMA:
PAX: Pow Pow, Peppa, Teasip, Coach K, Special Sauce, Gold Digger, Oatmeal, Eli, Sex Panther, Icebox, Rump Roast, Thunderlips, Small Things (FNG)
QIC: Sally

AO: Glencoe (Fo Sho) Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20
IST x 15
Daisy Pickers x ?10

Mosey to goal line of football field

THA THANG:

Group running / agility work:
On your stomachs;
On 3, run to first light pole. Then on your stomachs; wait for 6
On 3, run to second light pole. Then on your stomachs; wait for 6
On 3, run to goal line. Then on your 6; wait for 6

Reverso back down the field, but this time on your 6 instead of on your stomach

Reverso back down with one sprint down the length of the field

Partner Dora 1-1
Partner up; 1 partner runs to midfield and back, the other completes exercises

150 T-Merkins
100 Prisoner Get-Ups (from on your 6 to standing without using hands)

Tunnel of Love x 2

One more run down the field using the lightpoles to get on your stomach; started the first two with an army roll to the right and to the left prior to running

Mosey to Basketball Court

+Burpee broad jumps
+Bear Crawl and Crawl Bear
+Lunge Walk and Crab Walk
+2-line suicides (mid-court and full)

Mosey to Tennis Court

+Paint the Lines; Bernie style (1/2), normal (1/2)
+Suicides x 2 (long and short)

MARY:
Low flutters
Dr. W’s (8)
Rugby sit-ups (slow and in control)

CIRCLE OF TRUST/BOM:
Gave thanks for all that we are able to do and all of the blessings we have; asked for guidance, safety, and servant’s mentality. Asked for help for those in need.

Welcome to FNG Small Things (First concert and theme music of his childhood was Blink-182)

MOLESKIN:
Day started off like normal, with Rump and Sauce screeching into the parking lot at 5:30 on the dot. Heavy beats heard from the Rump Truck. Additionally of note, Coach K got out of his truck at least a minute earlier than he normally does.

An FNG rolled up, just like Oatmeal planned – except it was a different guy than he thought. Pleasant surprise as the other FNG had texted Oatmeal 15 minutes earlier with the “not this morning” text.

On the first exercises, some heavy initial resistance to putting oneself in the muck. It gradually became apparent that it was going to happen so we might as well wet down.

Turns out the lightpoles at Glencoe on the sides of the Glencoe football field are not symmetrical.

Modified the Prisoner Get-Ups from 200 to 100 because dang those are hard.

Tunnel of Love was not a fan favorite – completely unrelated, YHC got trapped underneath a couple PAX who just couldn’t quite hold it up any longer.

Coach K crushed the burpee broad jumps; he might have taken 5 jumps to get to the end of the court

Oatmeal stepped up to lead the Bernie Paint the Lines, kudos to him. Unfortunately the task was a difficult one and it turned out to be a rough leadership stint. He eventually offered his resignation after starting normal paint the lines.

DadHacks might be in the running for best Shield Lock name in F3.

Peppa is still on his way to #56InARow

Notable absentees included: Pepper, United, Chairman Mao, Alright Alright, Maverick

ANNOUNCEMENTS:
1. Sex Panther VQ tomorrow!
2. Q-Source groups Wednesday dinner and Friday lunch; we’re done with Getting Right and are moving on to Living Right. Will be good stuff, see if you can make it out.

#doubletime 4-15

DATE: 4-15-2019

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Oatmeal, Alright Alright, Ina,
QIC: Thunderlips

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
none

THA THANG:
5 mi run

MARY:

CIRCLE OF TRUST/BOM:
YHC Prayed us out

MOLESKIN:
Tough run for YHC.  Beautiful morning and sunrise on the hill.

ANNOUNCEMENTS:
none

#doubletime 4-29

DATE: 4/29

COUNT-OFF & NAME-O-RAMA:
PAX: Golddigger, Special Sauce, Alright Alright, Pow Pow, Sally,

QIC: Thunderlips

AO: Flagpole Hill
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
none

THA THANG:
#doubletime 5 mile run

MARY:
none

CIRCLE OF TRUST/BOM:
YHC Prayed us out

MOLESKIN:
OYO 5 mile run.  15-20 mph headwind from the West made portions of the run tough.  Weather was otherwise perfect

ANNOUNCEMENTS:
Chairman will be sending out details on volunteering at Bonton Farms.

Home

3-22 Arm Beatdown

#backblast

3-22-2019

COUNT-OFF & NAME-O-RAMA:

PAX: Schnitzle, Alright Alright, Sex Panther, Ice Box, Rump Roast, My Space, Ant Man,

QIC: Thunderlips

AO: Caruth Park

F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:

Arm Circles x 1 Min OYO

SSH x 30 IC

Merkins x 20 IC

Seal Jacks x 20 IC

Wide Grip Merkins x 10 IC

Mosey to playground soft top

THA THANG:

64 Burpees 20x(3)+4 on last set

32 dips & 32 merkins

MoSey  to field

16 jump squats

8 flying merkins

Final Four

Bear Crawl to stations

1. 20 merkins

2. 10 burpees

3. 20 jump squats

4. 20 lunges ea side

3 Gassers length of soccer field

MARY:

Flutters 10 IC x 3

Dolly 10 IC x 3

Rosalita 10 IC x 3

LBS’s x 10 IC x 7 IC x 5 IC x 3 IC

CIRCLE OF TRUST/BOM:

Circle up to pray.

MOLESKIN:

There was some march madness mumble chatter.

QIC disclosed he hates running long distances so rarely will he ever Q a running intense session.

QIC was admonished for concluding 1 min early.

Drawing a blank on anything else that was discussed…

ANNOUNCEMENTS:

1. Next week F3 focusing on Mental Health and Depression…

2. Saturday Morning – 3-23 Q @ 0700 Burleson Park – QIC – IceBox

3-15 – Thunderlips VQ

#backblast

COUNT-OFF & NAME-O-RAMA:

PAX: Special Sauce, Chairman Mao, Sally, Alright Alright, Sex Panther, Coach K, Teasip, Oatmeal, Rump Roast, My Space, Icebox.

QIC: Thunderlips

AO: Caruth Park

F3 DISCLAIMER & WELCOME:

Given

WARM-O-

RAMA:

Hot start – Mosey to Tennis Courts

Shoulder Warm Up:

Arm Circles x 1 Min OYO

SSH x 30 IC

Burpees x 25 OYO

Seal Jacks x 30 IC

Close Grip Merkins x 10 IC

Ray Lewis’s x 25 IC

Wide Grip Merkins x 10 IC

Dirkins x 10 with Partner

THA THANG:

Bottom Feeders:

Wheelbarrow with Partner 20 yards then complete 20 Dirkins OYO – swap with partner and return to starting point.

Broken Wheelbarrow (one leg free) with Partner 20 yards then pair completes 30 Merkins OYO (Swap positions and Partner repeat going back)

Empty Wheelbarrow (facing up) with Partner 20 Merkins OYO (on knees)

Lunges across tennis court and reverse lunges back

Mosey to Playground

Circuit for 8 minutes which included 5 Pullups, 10 Merkins, 15 Squats

Finished with Dips on Benches x 25 IC.

MARY:

Hold Em Ups x 20 IC (2 sets)

Dolly x 20 IC

Rosalita x 20 IC

LBS’s x 15 IC

Flutter Kicks x 15 IC

Knee Ups/Rugby Situps x 15 IC

Freddie Mercury’s x 15 IC

CIRCLE OF TRUST/BOM:

Circle up to pray.

MOLESKIN:

Lots of mumble chatter but VQ was too busy thinking about stuff to recall all of it – here are the cliff notes…

MumbleChatter – Pax suggested “Prime Time” would be great FNG name for a super cocky FNG.

QIC kept stopping exercises on rep increments other than intervals of 5 which invited mumblechatter.

PAX learned not to make eye contact with partner during “empty wheelbarrowing”.

PAX complained of all the Merkins this week.

PAX mentioned that MARY on the soft top was more enjoyable than MARY on pavement or turf.

QIC Brought favorite beer (Love Street Kolsch from Karbach) to celebrate VQ

Chairman Mao showed his knowledge of Deep State mind control programs by spouting off facts about Project MKUltra.

ANNOUNCEMENTS:

1. Q-Source today at 1230 @ Hopdoddy

2. Saturday Morning – 3-16 Q @ 0700 Burleson Park – QIC – Plus One

Masters Saturday Beat Down

COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Antman, Coach K, Pow Pow, Rocketman, Baby Ruth (FNG), Sex Panther, Thunderlips, Cabanaboy
QIC: Oatmeal (YHC), Alright Alright

AO: Burleson Park (Parking garage)
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Skipped due to workout

THA THANG:
YHC and Alright devised A Workout Unlike Any Other in the spirit of the Masters Tournament assigning an exercise to each hole of Augusta National.  With partners, the goal was to complete each exercise x hole yardage in three minutes.  As the timer expired score was taken for each “hole”.  To achieve reps x yardage on each hole resulted in a birdie. A score of par was recorded as noted below.  Anything less was considered a bogey.  No sand traps, water hazards or penalty shots!  Holes were as follows:

Tea Olive 445 reps (yards) –  SSH – Par 300

Pink Dogwood 400 reps – IST – Par 400

Flowering Peach 350 reps – Flutter Kicks – Par 300
Flowering Crab Apple: 240 reps – Crab Cakes – Par 200
Magnolia: 495 reps – Monkey Humpers – Par 300
Juniper 180 reps – Jumping Spiders – Par 180
Pampas 450 reps – Plank Jacks – Par 300
Yellow Jasmine 570 reps – Squats – Par 400
Carolina Cherry 460 reps – Carolina Dry Docks – Par 300
Camelia 495 reps – Calf Raises – Par 300
White Dogwood 505 reps – WWI SitUps – Par 300
Golden Bell: 155 reps – Burpees – Par 155
Azalea 510 reps – Alabama Prom Dates Par 400
Chinese Fir 440 reps – Seal Jacks – Par 300
Firethorn 530 reps – Overhead Claps – Par 400
Redbud 170 reps – Groiners – Par 170
Nandina 440 reps – Mountain Climbers – Par 300
Holly 465 reps – Low Dolly – Par 300

The tournament began in a dead heat with several team posting birdies on the first two holes and things steadily went down from there.  Scores began falling as the course showed its fangs.  Rules were changed mid-workout to encourage teams to complete exercises when it was a foregone conclusion a bogey was the only possible outcome.  Team with highest reps lost a stroke, lowest reps gained a stroke.  The round continued until hole 14 at which time the weather horn blew and PAX happily packed in their “clubs”.

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Mumblechatter was generally focused on the structure (or lack thereof) of the workout, the difficulty and pure impossibility of achieving even a par on some of the “holes”.  Reality hit PAX on holes 4 & 5 as it was quickly acknowledged by Alright that 495 monkey humpers may have been a bad idea.  It never improved from there.  Overall grumbling and pain throughout.  Comments about rule changes was thrown about and I believe someone commented that changing the rules so many times was similar to playing golf with an 8 year old.

YHC set out to make Amen Corner (holes 11-13) something extra challenging, but alas, it all sucked!  In fact, PAX continued to whine (YHC maybe most of all) about their calves through Tuesday’s workout.  But, by god, I was going to get a birdie!!

ANNOUNCEMENTS:
1. Q Source on Wednesdays and Fridays at Chick-Fil-A on Hillcrest and Preston Center, respectively.

Fitness Test Q2 2019

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Pow Pow, Sex Panther, Icebox, Ant Man, Rump Roast, Sally, Coach K, Thunderlips, Special Sauce
QIC: Alright Alright

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x10

IST x10

THA THANG:

Burpees – 100

Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)

Ski Abs – 100 (each time across counts as 1)

Merkins – 100

Deep Squats – 100

LBCs – 200

Carolina Dry Docks – 100

Russian Hammers – 100 (double count)

Nipplers – 100

Jump Squats – 100

Mountain Climbers – 100

Shoulder Raises – 200

Dollies – 200

Hindu Merkins – 100

Squat Jacks – 100

Groiners – 100

Burpees – 100

Burpees – 200

PAX Results:

Coach K: 100 Mountain Climbers – 55 Mountain Climbers in Q1

Special Sauce: 34 Dollies – 71 Dollies in Q1

Oatmeal: 60 Mountain Climbers

Pow Pow:

Icebox: 10 Mountain Climbers

Rump Roast: 83 Nipplers – 30 Nipplers in Q1

Ant Man: 2 Nipplers

Sex Panther: 100 Russian Hammers

Sally: 81 Carolina Dry Docks – 45 Nipplers in Q1

Thunderlips: 30 Mountain Climbers

Alright Alright: 150 Shoulder Raises – 150 Shoulder Raises in Q1

Naked Man Moleskine:

This workout is an absolute beatdown.  It is a mental test from the beginning with the 100 burpee start.  YHC always struggles to keep up a strong pace throughout this hour of pain, and that was what prevented me from improving my score this quarter.  However, a few of our guys made serious improvements from last time.  #tclaps to Coach K, Rump Roast and Sally for showing huge improvement over the last three months.  Let’s all work hard to be better next time.  For some of us that might mean improving mental toughness.

#Tclaps to Pow Pow for making this his first F3 beatdown ever.  They’re not all like this.

Thanks to Oatmeal for EHing Pow Pow and to Ant Man for bringing the speaker and a playlist.  The playlist got much better reviews than Teasip’s at our first Fitness Test.

We’ll roll this back out in three months.  Be preparing.