ATE: 2023-09-26
AO: Ankle Breaker
Q: Sloppy Joe, 
PAX: Cat Master, Cramer, Crawlspace, F-stop, Hammy, Roach, Rocky Top, Snack Pack, Toll House, Iris
FNGs: 0
COUNT: 11
CONDITIONS: 70 great workout weather
WARMUP: 15 SSH
15 cherry pickers
Arm stretches
THE THANG:
5 rounds ( most completed was 4)
20 coupon presses
20 burpees
20 curls
20 v ups
20 goblet squats
13 blockees
400m run
MARY: None
COT:
Prayers for Toll House as he preps for the go ruck event coming up.
Pledged Out
Rocky Top brought Black Rifle coffeeteria 

DATE: 2023-09-23
AO: Bridge House
Q: Toll House
PAX: Cat Master, Crawlspace, Sloppy Joe, F-stop
FNGs: None
COUNT: 5
CONDITIONS: High 50's, a little wet, but overall a beautiful morning for a workout, with the sky just starting to glow on the horizon.
WARMUP:
11 x Bear Hugs IC
11x Big Arm Circles IC
11x Big Arm Circles in reverse IC
11x Imperial Walkers IC
11x Daisy Pickers IC
11x Willie Mays Hayes IC
Grab a coupon, hug it for a 1/4 mile Ray Charles Trot back to base of The Hill
THE THANG:
25 x each:
-Overhead press
-Curls
-Bent over rows
-Goblet Squats
Three Burnies up the hill with coupon
25x each:
-Grave diggers HC
-Coupon Merkins
-Coupon rows (25 each side)
-Thrusters (Squats with overhead coupon press)
Overhead brick carry back to flag
Mosey to rails
2 rounds 25 and 12 each:  
WWII situps IC
No Cheat Merkins
Rail pull ups
Mosey back to flag
MARY:
25 each, triple threat - volunteered various pax to call cadence for each exercise  
-Flutter kicks
-Dead cockroaches
-Hello dollies  
25 LBCs IC
1 minute elbow plank
CIRCLE UP:
Name-a-rama
ANNOUNCEMENTS:
This afternoon's Family Convergence
Cat Master Q'ing Monday (AO-Cardi-U)
Sloppy Joe Q'ing Tuesday (AO-Ankle-Breaker)
Cat Master Q'ing Wednesday (AO-Cardi-U)
Crawlspace Q'ing Thursday (AO-Ankle-Breaker)
Next Saturday is still open
GRE-40 is in two weeks
COT:
Praise for Sloppy Joe's nephew recovering
Prayer for Cat Master's possible home sell
F-Stop's job situation
Toll House prep for GRE
Prayed, pledged out, Toll House brought the coffee
Good chatter ensued

DATE: 2023-09-21
AO: Ankle Breaker
Q: Cat Master
PAX: Marty, Roach, Rocky Top, Crawlspace, Toll House, Hammy, Cramer, F-stop, Iris
FNGs: None
COUNT: 10
CONDITIONS: 67 and a cool breeze.
WARMUP: 
SSH - 25 IC then a lap
Daisy Picker - 15 IC then a lap
Mountain Climber - 15 IC then a lap
Plank Jack - 15 IC
.5 mosey to the hill
THE THANG:
30 Merkins at bottom, Bernie Sanders x2 to the top, 25 Merkins at the top, jog back down
20 burpees at bottom, crab crawl to the top x2, 15 Merkins at the top, jog back down
10 burpees at bottom, lunges to the top, 20 Merkins at the top
.5 mile mosey back to shovel flag for Mary
MARY:
WWII sit-ups  - 20 IC
Flutter kicks - 20 IC
LBC’s - 40 OYO
Plank - 1 minute
1 minute of Merkins -  AMRAP
CIRCLE UP:
Count-0-Rama
Name-O-Rama
ANNOUNCEMENTS:
F3 family convergence this Saturday! Don’t forget to go to the list and pick something to bring!
COT:
Prayers for tollhouse for continued diligence in his daily routine and ordering his time and the GRE 40 and his preparedness.
Prayers for the guys to be diligent in their time in the word.
Prayed out.
Pledged out.
Toll House came in clutch with the Coffeeteria.

​DATE: 19SEP2023
AO: Ankle Breaker
Q: Crawlspace
PAX: Sloppy Joe, Toll House, Rocky Top, Honeymoon, Tea Party, F-stop, Cramer, Marty, Cat Master, Iris​
FNGs: None
COUNT: 11
WARMUP:
Leg/Arm Stretches
Bear Hugs x 15 IC
Daisy Pickers x 12 IC
THE THANG:
IPC Week 2 Variation - “BDE Mile”
AMRAP - 40 Minutes with 3 mile Cap(6 full rounds)
400m Run - 5 BDE Burpees=Burpee/Bonnie Blair/Jump Squat
400m Run - 5 BDE Merkins=HR(Hand-Release Merkin/Peter Parker Right/HR Merkin/Peter Parker Left/HR Merkin
Rinse & Repeat Until Time Expires
Majority of the group finished the 3 mile cap with Rocky Top finishing with a sprint to take the gold and F-stop coming in right behind for a close 2nd
MARY:
N/A
ANNOUNCEMENTS:
September 23rd Family Convergence BBQ - Bring Your Fam! @ 4:30
List of food needs posted in Slack
COT:
Count-a-Rama
Name-a-Rama
Prayer Requests:
- Praise! Miller is still in Atlanta but has made great progress and will most likely be able to come home this week.
- Tollhouse’s serenity and patience in difficult high stress situations.
Q prayed us out and we pledged then Tollhouse had coffeeteria for the group which brought on some good mumblechatter.

​DATE: 14SEP2023
AO: Ankle Breaker
Q: Sloppy Joe [VQ!]
PAX: F-stop, Marty, Rocky Top, Snack Pack, Charolette
FNGs: None
COUNT: 6
CONDITIONS: Muggy and 75
WARMUP:
15 SSH
15 little arm circles
15 big arm circles
15 cherry pickers
Mosey ankle breaker (.5 miles)
THE THANG:
1 min AMRAP 4 rounds
Round 1

• Dips
• Merkins
• Squats
• Mosey to stairs and go up and down 5x
• 10 straight toe calf raises, 10 open toe, 10 closed total 30 calf raises
• Mosey back to square

Round2

• Dips
• Squats
• Merkins
• Mosey to stairs and go up and down 5x
• 10 straight toe calf raises, 10 open toe, 10 closed total 30 calf raises
• Mosey back to square

Round3

• Dips
• Squats
• Little baby crunches
• Mosey to stairs and go up and down 5x
• 10 straight toe calf raises, 10 open toe, 10 closed total 30 calf raises
• Mosey back to square

Round4

• Dips
• Squats
• Russian twists
• Mosey to stairs and go up and down 5x
• 10 straight toe calf raises, 10 open toe, 10 closed total 30 calf raises
• Mosey back to square

MARY:
15 scissor kicks IC
15 cross kicks IC
30 big boy crunches OYO
ANNOUNCEMENTS:
September 23rd get together
COT:
Prayed for my nephew coming off vent and recovering and prayed for Toll House’s and for his family

DATE: 12SEP2023
AO: Ankle Breaker
Q: Crawlspace
PAX: Cat Master, Cramer, F-stop, Hammy, Honeymoon, Marty, Rocky Top, Sloppy Joe, Toll House, Dan Anderson(Shank Jack), Charlie Stoudenmire(Charlotte), Matthew Davis(Tea Party)
FNGs: 3 Dan Anderson(Shank Jack), Charlie Stoudenmire(Charlotte), Matthew Davis(Tea Party)
COUNT: 13
WARMUP:
Leg Stretches
Bear Hugs x 15 IC
Daisy Pickers x 12 IC
21s - Cheerleaders IC x 21 - w/ 8 Burpee Penalty
Mosey
THE THANG:
IPC Week 1 Variation - “Participation Award”
Round 1 - x2
Flying Squirrels/WW3 Sit-Ups w/
Block Lunges 20yds (10yds there/back)
Round 2 - x2
Block-Over Burpees/No-Cheat Merkins w/
Murder Bunnies 20yds (10yds there/back)
Round 3 - x2
Thrusters/Jillian Michaels w/
Rifle Carry 20yds (10yds there/back)
MARY:
ABCs
ANNOUNCEMENTS:
- September 23rd BBQ - Bring Your Fam! @ 4:30
- New AO(Lower Education) @ Darton in Soccer Field Parking Lot starting this coming Monday @ 5:30am.
COT:
Prayer Requests:
- Miller - Still in ATL CHOA Scottish Rite hospital for seizures and sedated.
- Catmaster’s middle child is having night terrors.  Pray for sound sleep and patience.

Three FNGs posted this AM!
- Charlie Stoudenmire let us know his worst fear that keeps him up all hours of the night which is he is deathly afraid of spiders so in honor he was named Charlotte to get over his fears.
- Matthew Davis deals with taxes on a daily basis so we named him Tea Party for his efforts.
- Dan Anderson was a kicker in college and may have missed one or two field goals so we named him Shank Jack. I’m not sure about the Jack part just yet but we will get to the bottom of it. [He is an entrepreneurial jack-of-trades - Ed.]
Q Prayed us out and we pledged then Q/Rocky Top provided refreshmenteria for the group and some good mumblechatter entailed.

AO: Civic Center
Q: Toll House
PAX: Cat Master, Crawlspace, Hammy, FunkyBunch, Rocky Top, F-stop, TP, Honeymoon, Lucky Charms
FNGs: None
COUNT: 10
CONDITIONS: 74 degrees, 88% humidity, clear skies, no breeze
WARMUP: N/A
THE THANG:
Pax met at the Civic Center building at 5:15 AM for a 9/11 memorial WOD. Workout consisted of ascending and descending the 35 steps 63 times, for slightly more than 2,200 steps.  
Special mentions: Funky Bunch gets the game flag for mental toughness. He gutted it out for 60 minutes, even after splashing merlot. Crawlspace gets beast master for showing up 15 minutes late and still finishing in the top 5, all while wearing a plate. Total time took about an hour. 
COT:
Q gave a short memorial message reminding pax of how each day is a gift, and we never know when we're going to get out of bed for the last time. The 3F's were exemplified in the first responders: Physical readiness, a willingness to help others, and a spirit of self-sacrifice.
Closed with prayer, coffeeteria by Toll House​

DATE: 07SEP2023
AO: Ankle Breaker
Q: Cat Master
PAX: -2, Hammy, Toll House, Roach, Honeymoon, Crawlspace, F-stop, Cramer, Rocky Top, Iris, MaBell (F3 Woodstock)
FNGs: None
COUNT: 12
CONDITIONS: 71 Degrees, 98% humidity and a breeze if you stood in the right spot
WARMUP:
Arm circles forward and back (OYO)
Palm Trees (OYO)
Weird leg stretch I don’t know the name of (OYO)
Daisy Pickers (OYO)
Leg stretch of your choice
THE THANG:
AMRAP with one minute on one minute off with a quarter mile mosey after 5 minutes to next station:
Mosey
Merkins
Mosey
Squats
Mosey
Derkins
Mosey
Stair climb (called audible and did 5 minutes straight with no break)
Mosey back to Shovel Flag for Mary
MARY:
Big Boys IC HC x10
Plank for 1 minute
Russian twists IC HC x15
ANNOUNCEMENTS:
F3 Family Convergence at Crawlspace's domicile Sat Sep23 at 4:30. RSVP on slack whether you’re coming or not. Pool available.
COT:
Prayed for Sloppy Joe's nephew and the health issues that are happening.
Toll House is bringing the word at his church Sunday and asked for prayer as well.
Prayed out and pledged out.
Toll House brought Coffeeteria