 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: 02SEP2023 AO: The Bridge House Q: Toll House PAX: Cat Master, -2, F-stop, TP, Hustlebarry, Lucky Charms, Snack Pack, Honeymoon, Rev, Hammy FNGs: 3 - Honeymoon, Rev, Hammy COUNT: 11 CONDITIONS: Absolutely freaking amazing - felt like fall, not super humid WARMUP: Standard disclaimer, 5 core principles, mission statement, credo, count-a-rama SSH 20 HC IC Arm circles 20 HC IC Leg Circles (hip rotations) 10 each side, HC IC X-over toe touches, 15 seconds each side IC Pigeons (glute stretches) 20 sec each side IC Mug Hugs - Hug a cindy and do the Ray Charles Trot loop back to the flag THE THANG: CHIMPS 2-4-6-8-10-12 -Copperhead Squats (dropped 3rd) -Hairy Rockettes (dropped 5th) -Imperial Walkers (dropped 4th) -Monkey Humpers (dropped 1st) -Plank Jacks -SSH (dropped 2nd) Mug Hugs II - Hug a cindy and do the Ray Charles Trot loop but stop at bottom of hill 8 Mjolnirs (American Hammer with coupon) HC IC Trot with coupon over head to second station 10 Block Over Burpees OYO Trot with coupon over head to first station 15 WWIII situps 4C IC Trot to station 2 with coupon in tricep hang 15 Squat thrusts 4C IC Trot to station 1 with coupon glasses 15 Brick dips IC 10 Coupon rows each side, HC IC (80 total) [Cat Master had to abandon ship for family business] Partner up - 20 4C partner coupon swings [way too easy, needed heavier weights like sandbags or kettles] Partner Squat Rockets (1 set while partner does AMRAP merkins) - 3 reps (https://www.youtube.com/watch?v=w_8XWo3XHOo) Hold cindy overhead and spring up hill to flag MARY: 20 LBCs HC IC 20 Hello Dollies HC IC 20 Shoulder taps HC IC 20 Freddie Mercuries HC IC Lewis and Clarks, two reps NAME-A-RAMA: Count-a-rama (minus 1) Name-a-rama FNGs: Erwin Bassig - Just celebrated his 13th anniversary and 12th year in Albany, got Honeymoon Bruce Pittman - Ex pastor, now author, got Rev Josh Carr - Just transition from cop to insurance job, got Hammy ANNOUNCEMENTS: Cat Master heading up new AO and workout day (Monday) Sep 11 Monday morning 9/11 memorial workout at Civic Center steps (2,200 steps) Sep 23 afternoon family convergence - still finalizing location, food list out soon (hamburgers, hotdogs, chips / fries) Let us know in the T-Shirt announcement on Slack if you want to pre-order an F3 Albany shirt Still time to register for GTE-40 in Savannah COT: One pax asked for prayer for financial situation, prayer for those affected by hurricane, praise for no loss of life TP prayed out, Pax pledged out Selfie 🤳 Toll House brought iced coffee  DATE: 26AUG2023 AO: The Bridge House Q: Toll House, PAX: Crawlspace, -2, Cramer, Sloppy Joe, Steven Dancer, F-stop, Hustlebarry, Lucky Charms, Camel, Tetanus FNGs: 1 - Tetanus COUNT: 11 CONDITIONS: Hottest day of the year, 96% humidity WARMUP: Q arrived 3 minutes late and paid the price in burpees. Thanks to Crawlspace for kicking things off promptly at 7 AM. Side straddle hops, Triceps Stretches, Willie Mays Hayes, etc. THE THANG: Mosey to Amphitheater (Himalayas) Q spit a few facts about the Himalayan Mts, talked about the difficulty and work required in terrace farming. Pax worked up the 8 terraces, starting with 1 burpee and adding one for each terrace, finishing with 8 at the top. At each level, pax planked until the six finished before progressing. Then pax did the same thing on the way down, but with squats. Mosey to the Beast (Mt. Everest ) More facts about the mountain, including it's 1/3 of normal oxygen and death rate for climbers. Pax had to do Bernies to the top, three times, with a crab walk down on the third time. Mosey to Bridge Hill (Alps) More facts about the Alps Pax did 8's up the hill, starting with 1 plank jack on the bottom and 7 mountain climbers on the top. Mosey to stone terrace (Appalachians) More facts, mostly about Appalachian dialects. Pax worked up the five terraces, doing 15 dips, then 15 derkins, 15 dips, 15 herkins, then 15 dips Pretty sure there was dead skunk there somewhere. Mosey to Riverquarium steps (Rockies) More facts about Rockies (2nd tallest range in world, Mt. Denali name change, etc. Pax did HC calf raises (40x2 for 80 total) 10 normal, 10 toes in, 10 toes out, 10 normal Mosey back to flag MARY: 20 4C leg lifts IC 20 Big Boi situps IC 20 Scissor Kicks IC 20 HC LBCs IC Pax held the canoe position (feet and shoulders off ground - only butt touching, no holding legs) until unable to do so. Sloppy Joe's core strength was unmatched, though Crawlspace gave him a run for his money. ANNOUNCEMENTS: Count-a-rama Name-a-rama FNG named - Discovered Crawlspace has a penchant for questionable names. Buddy McBride does handy-man work, recently stepped on a nail and had to get a shot. So we named him Tetanus, which still is a little questionable if you pay attention to the spelling. GTE40 upcoming Stickers still available Reminded Pax to get on Slack Invited pax that haven't Q'd to let us know if they're available. Brief mention of upcoming family convergence COT: Friend's wife of less than a year in hospice from cancer. Prayer for peace and acceptance Ordered steps for morning routines, need for discipline and accountability in all 3 F's Cat Master out due to Stomach Bug going around Q prayed out, Pax pledged. Toll House brought iced coffee  DATE: 19AUG2023 AO: The Bridge House Q: Ricky Bobby (Rogue Region) PAX: Crawlspace, Cat Master, TP, -2, Roach, Toll House, Sloppy Joe, Slice, Kuerig, Snack Pack, Brisket (Rogue Region), Lucky Charms, Empty Nest, Camel FNGs: Lucky Charms, Empty Nest, Camel COUNT: 15 CONDITIONS: Outstanding South GA Morning WARMUP: OYO stretches during Mission Statement/ Core Principles Lord’s Prayer THE THANG: Back To School Rogue Region Style Completed each grade of work and then followed with a mosey. Came back and worked our way up with each grade. Finished 12th grade with a Bear Crawl and 5 Burpees buy out. Excellent push by the PAX, special thanks to Brisket for Shake and Baking with me up to Albany. K- SSH 1st-Merkins 2nd-Squats 3rd-Flutters 4th-Curls 5th-Lunges 6th-Big Boyz 7th- OHP 8th- Cindy Swings 9th- LBC’s 10th- Tricep Extensions 11th- Freddie Mercury’s 12th- Burpees MARY: Pax just did 12 years of grade school. No time for Mary. COT: Q put Brisket on the spot and asked him to share his F3 story with the group. Then mentioned what I spoke about last week about living with Gratitude, Attitude, and Service: GAS! It was an awesome morning with a great group of guys! Name-a-Rama FNG's named: Wes (EH'd on site!) got Empty Nest due to just having last child leave, Brad got Camel for just quitting smoking cold turkey (though there was a minor violation in that he kind of picked his own name), and Enoch's red hair got him the name Lucky Charms. Pledge/ Prayer Coffeeteria supplied by Toll House with iced coffee
 DATE:15 AUG 2023 AO: Ankle Breaker Q: Toll House PAX: Cat Master, Cramer, TP, Roach, F-stop, -2, Rocky Top, Marty, Sloppy Joe FNGs: 1 (Sloppy Joe) COUNT: 10 WARMUP: SSH x20, HC IC Sun Gods, x40, HC IC Cherry Pickers x15 HC IC X-Toe touches Mosey around Ankle Breaker, Shake 'n Bake stye THE THANG: Q was experimenting with a wide range of block exercises today. First was Blocktanamo, where Pax stand in a circle, holding out their cindys as far as possible. One pax drops their cindy and runs the inside circle, slapping the top of everyone's block, then picks up his own block, and the next in line does the same, until all pax have run once. Blockees x10, burpees but with a blocken (block merkin) and overhead press during jump CPR x 15, IC - Curl, then overhead Press, then reach out. I think this would work better as CRP. The pax tended blend the reach into dropping back into starting position Mosey with blocks overhead around the benches and back 15 Blockens IC (block merkins, AKA pushups) 15 Ball buster squats with overhead presses 15 Goblet squats Mosey with overhead carry to Veranda balcony steps Pax split in to pairs, one carries cindy up steps and back down other side at highest safe speed, while second pax planks. Swap and repeat until both pax have done 5 stair climbs each. Mosey back to flag with brick in tricep stretch position (hanging between shoulder blades) Colt 45 - 15 curls from starting position to half way, 15 from half way to chest, 15 from starting position to chest MARY: Not done with Cindy yet! 20 WWIII situps (Situp fully with cindy, then do an overhead press) Cobra stretch Hello Dollies x20 HC IC Bicycles IC x20 HC IC ANNOUNCEMENTS: Stickers still for sale Pre-planning for F2 family event Discussed demand for a second shirt run Ricky Bobby coming from Rouge Region with some other PAX on Saturday to guest Q COT: Count-a-rama Name-a-rama Named FNG - Caleb does food service and insurance work and is a big UGA fan. Q floated Dumbo, but the PAX ultimately settled for Sloppy Joe. Welcome! Prayers for Cat Master's children (one with night terrors, other to not have serious side effect from genetic disorder, and Cat Master +M to get enough sleep) Cramer has a friend with a serious health issue. Toll House for ordered evenings and personal discipline TP prayed out, pax pledged Thanks to Rocky Top for the coffeeteria! Naked Man Moleskine: Q found out the hard way this morning to check blocks for fire ant hills before loading them up... and to check behind himself for blocks when back-peddling. Ow.   DATE: 12AUG2023 AO: Bridge House Q: Steven Dancer [VQ! Great work!] PAX: Crawlspace, Toll House, F-stop, TP, -2, Cat Master, Slice, Snack Pack FNGs: None COUNT: 9 WARMUP: Side Straddle Hops x15 IC Cherry Pickers x10 IC Sun Gods x10 IC Blenders x10 IC Chinooks x10 IC Chain Breakers x10 IC HiJack-HiJill x10 IC Crossover Toe Touches Ray Charles Trot, with bonus Bernies, stopped at stone terraces THE THANG: Murkins x10 HC Durkins x10 HC Dips x10 HC 8 Count Body Builders x10 Plank Ups HC, with 10 sec holds between each (PAIN!) Ray Charles Trot with more bonus Bernies on the big hill, stopped at Ray Charles Box Jumps on stone wall x10 HC Air Squats x10 HC Lunges, x10 each leg Step Ups on wall x10 HC Skaters x10 HC Mosey back to flag, with more Bonus Bernies MARY: Flutter kicks x20 HC Dead Cockroaches x20 HC Hello Dollies x20 HC Body Twists (Homeruns) x20 HC Leg Lifts x20 HC COOL DOWN Triceps Stretch Butterfly X-over Toe Touches Hurdle Stretch (OW) Chest Stretch ANNOUNCEMENTS: Dorothy travelling Ricky Bobby Q'ing next week Still evaluating Bridge House for 6AM ruck (It was a little sketchy at 6am) COT: Cat Master had to leave early because of sick kids Count-a-Rama Name-a-Rama #4 prayed, Pax pledged out Toll House brought iced coffee
 DATE: 05AUG2023 AO: Bridge House Q: Toll House PAX: TP, Roach, Crawlspace, Cat Master, Piggyback (F3 Macon), Hustlebarry, Tweeter FNGs: 3 Big Ben, Flashy, Slice COUNT: 11 WARMUP: Seal claps Crossover Palm Trees Sun Gods Toe Touch But kicks / Front kicks SSH (count was 20 but Q did them 4CxHC, actual count ended up being 80) THE THANG: Highs and Lows High Side - Three reps of 20, then 10, then 5
Exercises done in cadence, each round increasing by five but the pax choose to drop one exercise each round.
High Side - Three reps of 20, then 10, then 5
MARY: Lbcs x30 ic Russian hammers x20 hc ic Cobra stretch Bicycles x 20 hc ic Hello Dollies hc ic WWII situps x 20 ic ANNOUNCEMENTS: Upcoming GTE-40 in Savannah, reminder of new AO ankle breaker, F3 stickers arrived, Bridge House Saturday workout officially 75 minutes instead of 60 to give time for one hour workout COT: Count-a-rama, name-a-rama Named three FNGs: Jackson, from Cincinnati, is a big Bengals fan. We named him Big Ben, obviously, but he actually does look a little like his namesake. Mike is an Air Force fighter pilot. He has a big smile, and his AF handle is Flash, so we went with Flashy. Ryan's love of golf got him tagged with Slice. Prayer request from Tweeter for return of students at school, Cat Master's toddler daughter not to experience the worst side effect of a genetic disorder, and Toll House to be able to order his conduct in the evening so he can go to bed earlier. Tweeter prayed, then we pledged out and enjoyed some coffee. As the pax departed, Roach and Crawlspace noticed a vehicle broken down in the road. It turned out to be an empty tank, and Roach had a fuel canister in his truck and the two pax were able to get the guy moving again. T-Claps to you guys. It's my hope that the F3 logo we wear will be like the superman symbol: When people see it, they'll know help has arrived.  DATE: 03AUG2023 AO: Ankle Breaker Q: Toll House PAX: Rocky Top, Roach, Cat Master, Cramer, Iris FNGs: None COUNT: 6 WARMUP: Neck rolls Sun gods Palm trees Toe touches X-Toe touches Windmills 1/2 mile mosey through Ankle Breaker Forest THE THANG: 10 Brickies 20 Brick curls Overhead coupon carry, 100 yards 10 Grave diggers, HC 10 Elf-on-the-shelf, HC Glasses coupon carry, 100 yards Water break 15 WWIII sit-ups 10 American hammers w/ coupon, hc 100 yard overhead coupon carry 10 Squat jumps with coupon 20 coupon dips 25 yard coupon drag bear crawl 10 Derkins 10 Irkins 15 yard crab crawl with coupon in lap (surprisingly hard to keep the cindy from falling off) 25 yard murder bunnies 10 brickies .3 mile shake 'n bake mosey MARY: 20 Lbcs 20 Shoulder taps, hc 20 Homeruns 20 Box cutters 20 Bicycles, hc ANNOUNCEMENTS: Stickers for sale, need Q for Saturday, 6am pop-up ruck at the Bridge House on Saturday, Roach had praise for getting a solid school system contract COT: Count-a-rama, name-a-rama Prayer requests - That one pax's daughter would be spared a serious diagnosis, beginning of school year, be disciplined Q prayed out, pledged out Rocky Top and Q both brought coffee, four pax stayed around for extended 2F and got hit on by some grannies who were out walking.
AO: Bridge House Q: Crawlspace PAX: Hustlebarry, Dorothy, Toll House, TP, Tweeter, Snack Pack, Puff (F3 Savannah) FNGs: Roach COUNT: 9 WARMUP: Disclaimer Sandstorm x 30 seconds Chinooks x 30 seconds BAC x 11 IC BAC Reverse x 11 IC Imperial Walkers x 11 IC Daisy Pickers x 11 IC Hill Billys x 11 IC Mosey THE THANG: Cindy Crawford w/ Slight Mod: 7 to 12 ROUNDS of 5 Burp-ups, 10 merkins, 15 squats, 20 LBCs and 25 Mike Tyson’s MARY: Wooly Worm x 12 IC Box Cutters x 12 IC Plank Shoulders Taps x 12 IC ANNOUNCEMENTS: - Grow Ruck in October! (get w/ Toll House for more info) - AO Ankle Breaker beatdown every Tuesday & Thursday @ 5:30am. Veranda Lawn - Next Saturday’s AO Bridge House beatdown will include a 6am Ruck if you want to join! Prayer Requests: - Dorothy will be traveling all next week. - School starting back. - Toll House getting back in rhythm with sleep/school/health balance. - Puff’s TRIPLETS in new schools and the transition with all that entails. - Keep F3 Macon’s PAX & Brutus’ family in your prayers. COT: Count-a-Rama - 9 PAX including 1 FNG Name-a-Rama - FNG named Roach (Own a company that does lawn care and pest control) Prayed us out & pledged then Toll House came through with some Homebrew Coffeteria.
WARMUP: Sun Gods Palm Trees Toe touches Toe touches X 25 side straddle hops, HC Mosey to Ray Charles THE THANG: 5 Burpies 10 Derkins with feet on retaining wall 15 Dips 10 Merkins with hands on retaining wall Mosey to Riverside Q called an audible on the way because the steep hill next to the bridge beckoned. Pax ran up hill, then did 10 plank jacks, HC, then down the hill, then back up backwards, then 10 shoulder taps, HC Continue mosey to riverside Riverside started with 11s, people's chair at bottom of incline, burpies at top, but switched to 7s in order to finish on time. Introduced "break dance" merkins, 5 HC Mosey to switchback walkway 15 pullups on railing (the easy kind) 25 yard bear crawl 15 yard crab walk Mosey back to flag for Mary MARY: 30 sec 6" leg lift 20 homeruns 25 lbcs 20 bicycle crunches, HC 20 sec torso stretch Lewis and Clarks until Q couldn't do anymore ANNOUNCEMENTS: Count-a-rama, name-a-rama Dorothy's son got the name Pacifier because he's a pediatric nurse. YHC thinks we should have gone with su-su, which is the Canadian nickname for pacifiers. Dorothy's neighbor ended up with Snack Pax because he works for Frito-Lay, though he nearly ended up with Toto due to his proximity to Dorothy. T-claps to Dorothy for bringing two FNGs today! F3Albany will pay 1 pax's registration fee if anyone is interested in going to the Friday and Saturday or just Saturday Q-Source training part of GTE-40 in Savannah on October 6-7. AO-Ankle Breaker is officially open for business, Tue / Thursday 5:30 AM. COT: Baby Ruby is doing better, looks like she'll make it. Safety in travel for Paci as he heads back to Savannah. Comfort and wisdom for F3 Macon after loss of Brutus during a workout. Crawlspace went to Macon to be with his brother Piggyback, who was one of the Pax who administered CPR. Ball of man, Hustlebarry prayed, then the PAX pledged out. |
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