​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: 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: 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: 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: 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: 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: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: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.