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.

DATE: 24AUG2023
AO: Ankle Breaker
Q: -2
PAX: Crawlspace, Sloppy Joe, Cat Master, Cramer, F-stop, Rocky Top, Funky Bunch, Marty, Toll House, Iris
FNGs: None
COUNT: 11
CONDITIONS: Dark, 78 degrees, and muggy as a greenhouse sauna
WARMUP:
20 HC side straddle hops IC
Palm tree stretches
20 arm circles small, 20 large, IC
Toe touches
15 Cherry pickers IC
THE THANG:
Mosey around Ankle Breaker (.5 miles) to stone square
1 minute stone bench dips AMRAP
1 minute merkins AMRAP
1 minute lunges AMRAP
1 minute scissor kicks, AMRAP
Mosey to Veranda balcony stairs
Five laps up and down stairs
10 each calf raises normal, calf raises toe out, calf raises toe in
Mosey back to stone square
1 minute stone bench dips AMRAP
1 minute merkins AMRAP
1 minute lunges AMRAP
Back the the balcony for five more laps and 30 more calf raises, then back to the square for, you guessed it...
1 minute stone bench dips AMRAP
1 minute merkins AMRAP
1 minute lunges AMRAP
Then back to the balcony for one last set of laps and calf raises
MARY:
20 Imperial walker, HC IC
15 scissor kicks, HC IC
15 cross kicks, HC IC
20 Big boi situps, IC
ANNOUNCEMENTS:
Discussed slack channels, notifications
Talked about planning for Sep 23 family 2nd F event
Need to choose venue and food
Discussed possibility of creating a companion AO for Ankle Breaker on Mon-Wed for the avoidance of problematic gatherings
COT:
Cramer gave some good advice on keeping our concentrica aligned, making sure our 3rd F isn't dropped for our 1st F. Cat Master chimed in with some truth, too.
Toll House is still struggling with that, especially with having to get up in the night for a 2.0's T1D maintenance.
Iris and Sloppy Joe both have friends / relatives suffering from cancer - one is a recently married bride with a terminal diagnosis- pray for her husband to trust in Providence.
Count-a-rama
Name-a-rama
Pledged out, then selfie
Rocky Top provided some steaming hot coffeeteria
Cat Master edited Marty and Cramer into the Selfie
Naked Man Moleskine: 
This was -2's VQ, and he did a great job. We had one Pax splash merlot, many dumb jokes were told, and everyone was sweaty. T-Claps! -Toll House

DATE: 22AUG2023
AO: Ankle Breaker
Q: Crawlspace
PAX: F-stop, Cramer, Roach, -2, Toll House, Sloppy Joe, TP, Cat Master, Marty, Rocky Top, Iris
FNGs: None
COUNT: 12
WARMUP:
Bear Hugs x 12 IC
Hill Billies x 12 IC
Daisy Pickers x 12 IC
Don Quixotes x 12 IC
Count Off
THE THANG:
1 Mile Mosey EMOM - Every 1/4 mile perform 5 min EMOM workout
1/4 - 12 Merkins x 5
2/4 - 15 Squats x 5
3/4 - 20 Mtn Climbers Hard Count x 5
1/1 - 10 Burpees x 5
MARY:
No Time
ANNOUNCEMENTS:
- Stickers @ $2/each
COT:
Prayer Requests:
- Sleep schedules, Cat Master’s 2.0 night terrors
- Praise: Toll House started school year off with a bang smooth sailing. Hopefully it’ll stay that way.
Q prayed us out then we pledged.
Rocky Top provided coffeeteria for the group and had some good mumblechatter/coffeeteria time

DATE:17AUG2023
AO: Ankle Breaker
Q: Crawlspace
PAX: -2, Cat Master, Cramer, Crawlspace, F-stop, Sloppy Joe, Toll House, TP, Rocky Top, MaBell (F3Cherokee)
FNGs: None
COUNT: 10
WARMUP:
Cheerleaders x 12 IC
Goofballs x 15 IC
Willie Mays Hays x 12 IC
Heavy Doodies x 12 IC
Leg Stretch of Choice x 1 min
Count Off
Mosey Loop
THE THANG:
100 Hurpees! - 5 rounds of there and backs with 10 hurpees at each end.
R1 - Bear Crawl
R2 - Karaoke
R3 - Sprint
R4 - Wojos
R5 - Lunges
MARY:
Dr. W - 8 Count x 10 IC
Good Morning Abby’s/Prisoner Getups x 10 OYO
J-Lo Planks 4 count x 12 IC
Australian Snow Angels x 12 IC
Bay City Scissors - 8 Count x 12 IC
ANNOUNCEMENTS:
- Emergency Contact List on Slack Needs to be Filled
- GrowRuck Savannah in October Free Spot Open. See Tollhouse for more info.
COT:
Prayer Requests:
- Continue to pray for Toll House and sleep/scheduling mornings and nights.
- School starting up so everyone’s schedule changes.
- Cat Master’s son having night terrors and Cat Master’s sleep schedule/quiet time/past struggles.
- MaBell’s mom is having heart issues and dad has dementia at same time so prayers for them and comfort for MaBell in this time as well as traveling.
Toll House Prayed us out then we pledged.
Toll House provided iced coffee for the group and had some good mumblechatter/coffeeteria time

DATE: 10AUG2023
AO: Ankle Breaker
Q: Toll House, Roach
PAX: Marty, TP, Cat Master, Rocky Top, Iris, Negative Two, F-Stop
FNGs: 1, F-Stop
COUNT: 9
WARMUP:
Roach Q'd the warmup
Neck rolls
Arm circles
Palm Trees
Windmills
1/2 mile mosey
THE THANG:
Lantern Run (based on four corners)
Pax start at one street lamp, do 6 hc mountain climbers
Sprint to next lamppost, do 6 squats, then next lamppost, 6 WWII sit-ups, and final lamppost, 6 burpees.
Pax then sprint back to first lampost, and add 2 to each, so 8,8,8,8 - then 10, then 12, then back to 10, 8, 6.
After this evolution, pax mosy to back of Veranda group building. Pax split into pairs for 100 merkins. One pax would climb stairs to the top balcony, then back down the other side while the other pax did merkins. At the bottom, the pax switched places, repeating until 100 merkins were completed.
Pax mosy back to flag.
MARY:
Roach tagged back in to Q Mary
15 imperial walkers
15 lbcs
15 plank shoulder taps, hc
15 bicycles
ANNOUNCEMENTS:
Count-a-rama
Name-a-rama
GTE40 still taking registrations
Emergency contact form on Slack
F2 event being planned
Went over upcoming Q schedule
COT:
Named FNG - Chase is videographer for a local marketing group. Options were April (from Ninja Turtles) but the Pax ended up picking F-Stop
Prayer request: Toll House upcoming interview with Hunt for Wellness podcast, discipline in bedtime / morning routines
Pax seeing personal purity and continued victory over temptation
Pax going on vacation to Vermont
Q prayed out, pax pledged out
Rocky Top came through with Coffeeteria
Naked Man Moleskine
Cat Master talked about our need for transparency - that the COT is more than just prayer requests. We're here to hold one another up, and we need to feel free to be vulnerable in sharing our hurts, habits, and hangups, so that we can truly support one another, and in being supported, support others. Good stuff.

DATE: 08AUG2023
AO: Ankle Breaker
Q: Crawlspace
PAX: Cat Master, Cramer, Crawlspace, FunkyBunch, Roach, Rocky Top, Toll House, TP, Negative 2, Iris 
FNGs: Marty
COUNT: 11
WARMUP:
SSH x 15 IC
Big Arm Circles x 15 IC
Willie Mays Hays x 15 IC
Little Arm Circles x 15 IC
Daisy Pickers x 15 IC
Chinook x 15 IC
Leg Stretch of Choice x 1 min
THE THANG:
Indian Run
Burpees x 15 OYÓ
Merkins x 15 OYO
Squats x 15 OYO
Indian Run
Mike Tysons x 15 OYO
Lunges x 15 per leg OYO
Mountain Climbers x 25 HW OYO
Indian Bear Crawl
Shoulder Taps x 15 per arms IC
Circle of Monkey Humpers x 15 IC
Sky Pokers x 15 IC
Mosey to flag
MARY:
ABCs
Superman x 30 sec
Scuba Steve x 30 sec
Hello Dollies x 21 IC
Heels to heaven x 12 IC
Plank x 38ish sec
ANNOUNCEMENTS:
GROW RUCK challenge - Savannah in Oct
T-shirts
Stickers are in.
COT:
Prayer Requests:
- TP took a nasty fall on the asphalt keeping with the AO’s namesake. Let’s pray it doesn’t end up being too serious.
- Had one PAX disappear and may have splashed Merlot but not sure and let’s pray it’s not anything too serious.
- Toll House’s parents are traveling to Romania to speak/serve so let’s continue to pray for safe travels and that God does a work through them.
Crawlspace prayed out, pax recited the pledge
Toll House provided iced coffee for coffeeteria

WARMUP:
30 side-straddle hops
Toe touches
Crossover toe touches
Cherry pickers
Palm Trees
Sun Gods
Neck rolls
Half-mile warmup mosey down Ankle Breaker Blvd
(T-Claps for TP - He did the whole warmup mosey at a brisk pace and never slowed to a walk. Clear gains!)
THE THANG:
15 cindy curls
15 cindy overhead presses
Walk circle with cindy overhead
15 WWII situps w/ block presses
15 block burpees
Walk circle with cindy overhead
15 block dumbbell rows each side
15 block squats with overhead presses
Walk circle with cindy hanging down back
15 bench dips on cindys
15 situps while moving block from lefts side to right and back
Walk circle with cindy in butler carry
30 calf presses while holding cindy
15 derkins
Walk circle with cindy overhead
10 90-degrees jump-and-turns onto curb each side (not fun at all)
15 block dips
Walk circle with cindy overhead
15 dumbbell rows each side
15 derkins
MARY:
Belly stretches
15 lbcs
15 shoulder taps
15 plank jacks
Half-mile mosey around complex (ran into the elderly man again - his name is Sherman)
ANNOUNCEMENTS:
Nothing in particular
COT:
Count-o-Rama, Name-o-Rama
Prayer requests, TP prayed out the BoM
Pledged out
During coffeeteria a guy named Eric pulled up and asked about what was going on. We tried to EH him - we'll see what comes of it. Good practice articulating F3, though. But we really need some business cards.  
Also, big thanks to TP for keeping me from experiencing my first-ever solo F3 beatdown. See you Saturday!