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: 2023-09-21
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.

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 

​DATE: 05SEP2023
AO: Ankle Breaker
Q: Rocky Top [VQ!]
PAX: F-stop, Cat Master, -2, Hammy, Crawlspace, Cramer, Toll House, Sloppy Joe, Snack Pack, Iris, Honeymoon
FNGs: None
COUNT: 12
CONDITIONS: Comfortable 75ish degrees, wet
WARMUP:
Side Straddle Hops (SSH) x 15
Arm Circles (Little) x 12
Arm Circles (Big) x12
Game Wardens x 15 each side
Cherry Pickers x 15
Leg stretch of choice x 30 seconds
Count Off
Mosey through ankle breaker to the back 40
THE THANG:
Partnered up for burpee roulette:
10: Bear Crawl uphill/ crab walk down with there and backs and victory laps after completion
Tollhouse’s number hit on roulette. BURPEES substituted for this rep
20:  Lunges (hard count) alternating with there and backs and victory laps after completion
30: Merkins alternating with there and backs and victory laps after completion
40: Mountain climbers (skipped due to poor Q work keeping track of the workout)
50: Curb dips alternating with there and backs and victory laps after completion
60: Squats alternating with there and backs
F-stop’s number hit on roulette. BURPEES substituted for this rep
Due to time constraints skipped to the ten rep on the way down
10: Bear Crawl uphill/ crab walk down alternating with there and backs and victory laps after completion
MARY:
(Abbreviated due to time constraints)
In keeping with the game of chance theme those who took the right path around the bushes did
LBC x 60
… and those who took the left path did
WWII sit-ups x 30
ANNOUNCEMENTS:
New t-shirt pre-order if there is enough interest- we need 2 more to get the order in, so let Toll House know if you want one.
Family convergence at Crawlspace’s house 9/23, sign-up sheet for food to follow.
New AO at the ASU West campus (Darton) on Mondays except 9/11 when Toll House has a special memorial workout planned for us.
COT:
Count-a-rama
Name-a-rama
Prayer Requests: Continued discipline with quiet time and sleep schedule - praise the Lord none of my kids haven’t gotten sick from their cousins thus far.
Prayed us out and pledged us out.
​Coffeeteria followed with some loyalty roast by black rifle coffee.

[Toll House: T-Claps for Rocky Top - This was his VQ - He did a great job coming up with an interesting and challenging workout that kept the pax moving the entire time. Excited to have him officially in the lineup!]

DATE: 31AUG2023
AO: Ankle Breaker
Q: Cat Master
PAX: -2, Cat Master, Cramer, Crawlspace, Marty, Rocky Top, Sloppy Joe, Toll House, TP, Snack Pack, F-stop​
FNGs: None
COUNT: 11
CONDITIONS: 71 and everything’s wet
WARMUP:
Side Straddle Hops (SSH) x 20, cherry pickers x15, arm circles forward, back, and palm trees
Mosey loop back to shovel flag
THE THANG:
1. 100 Merkins (P1 does 10 while P2 holds plank; 100 total for group)
2. 100 Little Baby Crunches (LBCs) (P1 does 10 while P2 holds 6 inches 100 total for group)
3. 100 Squats (P1 does 10 while P2 holds air chair; 100 total for group)
4. Circled up for Dealer's Choice. Called on PAX to call out partner exercises.
Burpees while partner does shoulder taps (40 total)  Rockytop
Big boys while partner does ankle touches (50 total) SloppyJoe
50 yard sprints while partner does flutter kicks (5 rounds each) -2
Bear crawl to crab crawl for whole group x1  TP
Russian twists (HC)4 x 20 CatMaster
MARY:
Mary didn’t show up.
ANNOUNCEMENTS:
New t-shirt pre-order if there is enough interest, so speak now or forever wear a different shirt.
COT:
No prayer requests. Prayed us out and pledged us out.
Coffeeteria provided by Tennessee’s biggest fan, RockyTop

[Nantan's note: This was Cat Master's VQ. Outstanding work!]

DATE: 29AUG2023
AO: Ankle Breaker
Q: Crawlspace
PAX: F-stop, Cat Master, -2, Cramer, Marty, Hustlebarry, Crawlspace, Roach, Sloppy Joe, TP, Rocky Top, Snack Pack, Iris, Ma’Bell
FNGs: None
COUNT: 14 (-2)
Disclaimer: I am not a professional. This workout is free, completely volunteer and peer led. I have no knowledge of any of your injuries or fitness considerations. It is your responsibility to modify exercises if you need to. Don’t get hurt.
CREDO: Leave no man behind but leave no man where you found him
5 Core Principles: Free, Open to all men, held outdoors, peer led & ends with a COT
Mission Statement: Plant, Grow & Serve small workout groups of men for the re-invigoration of male community leadership.
WARMUP:
Toe Touches
Arm Stretches
Squat Groin Stretch
Monkey Humpers x 30 Every Time Morgan Wallen Says “Up Down”
Count-Off
Mosey the Loop
THE THANG:
Partner Up!
As a team - 50 Merkins 100 Monkey Crunches, 150 Squats, 200 SSH, 2 Down&Backs While Partner Planks, 250 LBCs
Partner #1 Performs AMRAP while Partner #2 Moseys Said Distance
MARY:
Peter Parkers x 30 IC HC
ANNOUNCEMENTS:
- GrowRuck Savannah
- September 23rd BBQ - Bring Your Fam!
COT:
Performed another count off due to losing 2 PAX Members
Name-A-Rama
Prayer Requests:
- Stomach Bug Going Around
- Getting Adequate Sleep
- MaBell’s Parents and Traveling. Mom is having heart palpitations.
- Cramer & Roach’s health. Lost one during warm-ups and lost other during Mosey.
- FunkyBunch & Toll House Covid and stomach issues/symptoms and couldn’t make it last minute.
Prayed us out then Rocky Top came through again! Provided coffeeteria for the group and had some good mumblechatter/coffeeteria time.