What is your Horse Thief?

QIC: Angus
Date: 07/11/2018
PAX: Coin Purse, Sundance, Laces out, Prosciutto, DuckTales, Flemish, Speed bump, Ohms, Cable Cutter, vsquared, Band Camp, Sunshine, Sidekick, Picasso, Hardtail, Ringwald, Candu, Wort, Leftovers, Early Bird, Deep End, Moondance, Mudslide, Chief, Chuck E, Burner, Fissure, Stairmaster, Free Candy, The Count
AO: Hill City

It’s been 1 year and 8 months since Gus and YHC first kicked things off here in Chattanooga. Fourteen of those months YHC spent as the Nantan. It has been an incredible honor to lead a group of Men without who’s commitment this would not have been possible.
Over the course of time we’ve had some amazing guys come and go, but some even greater have stuck around since the beginning to see our community grow legs and gain momentum.
If you are here and you’ve been showing up for a while. Keep it up, but understand that there is still more work to be done. There’s always more work to be done.
Recently, in the 43Feet Podcast, Dredd talked about what it means to be a “Dry Drunk”. A Dry Drunk is a term adopted from AA that is defined as the following:

A person with chemical dependency issues who has given up alcohol and drugs, but made no internal emotional or behavioral changes. Essentially, the only difference in these individuals is the absence of a substance. The popular analogy in recovery is, “…if you sober up a horse thief, what do you get? A sober horse thief.”

We take great steps against sadclown syndrome by making ourselves physically better through Fitness, engaging with our community through Fellowship, and examining our meaning and purpose through Faith. But as many PAX will understand, once you show up once or twice the “head lock” that brought you out changes and comes from within yourself. Even though you have brothers out there checkin’ in on you to keep posting, it takes real openness and honesty to change your heart and transform into the High Impact Man the community requires.
So the challenge is to identify your “horse thief”. Don’t just “Get Right”. We also have to Live Right, Lead Right, and Leave Right.
We shouldn’t be fit men who neglect our families, eat and drink in excess, or philander. This shape that we are in, should permeate who we are. Be a fit man who transforms his concentrica. Step up and be a leader with fortitude who prioritizes upright living,  because a man cannot give away that which he does not first possess.
Thank you to F3. Thank you to every man who has helped me get better in the past couple of years. And Thank you to our community of PAX here in Chattanooga, I’m excited for the growth and momentum we’ve accomplished so far and I look forward to the future impact you will have on the city.
And remember, our Mission:
Plant, Serve, and Grow small workout groups for the invigoration of male community leadership.  
And, our Creedo:
Leave no man behind, but leave no man where you found him. 
SYITG
_Angus Out

Hot Stuff

 

QIC: Angus
Date: 06/28/2018
PAX: Mr. Clean, Leftovers, Ducktales, Fissure, FNG-Fun Fact (Josh Smith), Radiohead, Geek Squad, Geiger, Ohms
AO: Huey

Today YHC required the PAX share and carry the coupons called the DRPs (or Daily Red Pill) 

COP

SSH x 20
HK x 15
SSH x 20
AK x 15
SSH x 20
Squat x 15
SSH x 20
Lunge x 15
SSH x 20
Mosey around to the other side of the pavilion
Infinite Plank
Plank x 10
Merkin x 10
Plank x 10
CDD x 10
Plank x 10
MC x 10
Plank x 10
makhtar ndiaye x 10
Mosey over to the baseball fields — YHC had every intention of utilizing the fields but due to standing water opted to keep things dry. 
LAC x 15 (FWD/BWD)
Cherry Pickers x 10
Chinooks x 15
Cherry Pickers x 10
Overhead Press x 15
Cherry Pickers x 10
Shoulder Press x 15

The Thang

Mosey over to the field near the fire department
Hot Stuff
YHC Played Hot Stuff by Donna Summer and PAX were instructed to run in place and every time the song said “Hot Stuff” to execute 1 burpee. Keep the DRP with you, use it when you do a burpee, and then toss it to the left after each one.
Approximately 7 minutes later and somewhere between 30 and 60 burpees the PAX were sufficiently entertained and smoked.
Mosey over to the Pavilion
Snake Pit
Aptly named for the Pythons present after making it all the way through
Merkins x 10 (Single Count IC)
Incline Merkins x 10 (Single Count IC)
Decline Merkins x 10 (Single Count IC)
Dips x 10 (Single Count IC)
BTTW x 10 Count
Repeato x 3

MOM

LBC x 25
Flutter Kicks x 25
Freddie Mercury x 25


Moleskin

Over the course of our time together YHC asked that the PAX keep our 4 coupons with us. They were painted red and marked “DRP” which stands for Daily Red Pill.

We all start each day with the choice of whether or not to take the DRP. The Q is a man who consistently swallows it down whole and doesn’t look back.

The DRP
Make the choice. Show up. Be consistent. Push yourself.  And push your brothers.
 

Monkey Snatchers?

 

QIC: Angus
Date: 06/15/2018
PAX: Prosciutto, Coin Purse, Ohms, The Count (Respect), VSquared, Geek Squad, Candu, Best In Show (Respect), Free Candy
AO: The Landfill

COP

Introducing a new one here for the COP — the SWARM up.
Side Straddle Hops x 50 (IC)
Windmills x 50 (IC)
Ass-Kickers x 50 (IC)
Run – Top Gate to Bottom Gate back to Top Gate
Merkins x 50 (Single Count)

The Thang

The PAX were adequately warmed up after that business. Even the ones that showed up late got the business end of those shenanigans. Head off to the field. 
Field Work
The field was divided into 3 lanes at ~50 yards in distance. PAX were broken up into 3 groups. Gather up with your group, while one pax travels and does the coupon exercise the other pax AMRAP the exercise called out.
Lane 1: Burpees, Bearcrawl, and Curls (x10)
Lane 2: Merkins, Lunges, and Overhead Presses (x10)
Lane3: Squats, Shuffle, One Arm Lift (x10, each arm)

The Cone Game 
It needs a better name, after asking the nation on twitter one name came back, Monkey Snatchers. I like it and I can’t come up with anything else so it might stick.


All pax are separated into two groups. YHC lined everyone up face to face in two lines with a cone between each paired up pax and instructed to hold low squat while 1 PAX calls out:
– Head
– Knees
– Toes
In whatever order and as many times as necessary while the PAX attempt to match the callers orders, until he calls “cone”. At which time the two head to head pax attempt to grab the cone between them first.
The PAX who does not grab the cone must complete a penalty, in our case 5 squats.

5MOM


 

News

– Training Day next saturday.
– Angus moving to Florida

Upcoming Qs

Qschedule

Stacks on Stacks

[youtube https://www.youtube.com/watch?v=en4muUSIRT4&w=560&h=315]


QIC: Angus
Date: 05/24/2018
PAX: Laces Out, The Count, Flemish, Colonel Mustard, Prosciutto, Sidekick, Fissure, VSquared, Best in Show, Free Candy, Picasso, Ohms, Chief, Wort
AO: Hill City

Conditions

– Cool and Dry.
– 68˚
– Dew on the ground
– Clear Eyes, Full Hearts


COP

SSH x 20
HK x 15
SSH x 20
WHK x 15
SSH x 20
Ass Kickers x 15
SSH x 20
Infinite Plank
Plank IC
Merkins x 10
Plank IC
Carolina Dry Dock x 10
Plank IC
Mountain Climbers x 10
Plank IC
Pickle Pounders x 10
Shoulder Blasters
Little Arm Circles x 12 (fwd)
Little Arm Circle x 12 (bwd)
Cherry Pickers x 10
Chinooks x 10
Cherry Pickers x 10
Overhead Claps x 10
Cherry Pickers x 10
Shoulder Press x 10

The Thang

The Big Mac 
First, ask why its a Big Mac and not a whopper. Because of the special saaaaauce.
Grab a buddy.
Buddy 1 holds plank while Buddy 2 performs [Exercise 1].
Once Buddy 2 completes [Exercise 1] he proceeds to [Exercise 2] and Buddy 1 begins [Exercise 1].
Repeato around 4 corners — Buddy 2 should complete and hold plank while waiting for Buddy 2 to finish. Specify the Rep and Exercise for each corner.
Exercise 1 – Corncob Merkin (x5)
Exercise 2 – Wide Merkin (x10)
Exercise 3 – Incline Merkin (x10)

Exercise 4 – Decline Merkin (x10)
Buddies should be communicating with one another through the routine. Take ten count together if needed. Each pair gets 1 ten count to use at their discretion.
Rocks and Rails
Buddies split up — while 1 does Rock work the other does Rail work and flip flop.
Rail Work
Pull-ups x 10
Chin-ups x 10
Squats x 10
repeato x 5
(around the 3rd Rep we knocked it down to 5)
Rock Work
Top Curl x 10
Bottom Curl x 10
Full Curl x 10
Reverse The Big Mac


Moleskin

Today YHC communicated what it means to be a Q

Within F3 a leader is called the Q, which is a man who takes responsibility for the outcome.

We have an opportunity and an obligation to continually work to improve ourselves to be prepared for expected and unexpected outcomes. For this we have the Qsource as a resource in learning and improvement.
Go and dig into it — see what you come away with. If you have a difference of opinion, good. Take it to your fellow PAX, take it to your Nantan or AOQ, or take it to Dredd on twitter and let the Nation get better along the way.
Go and dig into the Qsource

News

MEMORIAL DAY CONVERGENCE
05/28
Hill City (at the Blue Rhino)
0530 to 0630
Angus, Steam Engine, Best In Show, and Whittler on Q
TRAINING DAY
6/23
The Landfill
0700 – 0800
Knoxville crew coming to run a Q School
FBC at Karl’s
0600
5100 Hixson Pike, Hixson, TN 37343

AROD, Hope, and Capture the Flag

04/26/2018 Thursday 0500 at Hill City

YHC woke up a little late and staggered into the gloom with eyes still slightly crusted over. Its the responsibility of QIC to bring the energy. To be perfectly honest, YHC was struggling this morning, struggling to bring it. But I was there, because by my own word I committed to being there.
There are days you commit to that #DRP because you know, no matter how you feel, that your community is relying on you to be there. Whether its your turn to bring the beat down or just make sure there’s not a man standing out alone under the street light. And the guy next to you might need you to bring that energy. That might be what changes the course of the day for that man.
The time was taken to put together a slightly new routine, not a reinvention of the wheel but a new take on a classic.
After the trademark warm-up the PAX began the “AROD” aka the Grand Slam Dora (at which point Sundance made a mystical appearance) — it wasn’t a disaster but YHC quickly saw the flaw in the plan and started thinking through ways it could be improved for next time.

The AROD aka Grand-slam Dora

While 1 pax goes exploring the rest of the pax perform an exercise of the Q’s choosing and continue doing that exercise until all pax have gone out and back. repeat with a different exercise each time.
This got a little monotonous with just merkins for 10 minutes/LBC/Squats for just as long. YHC would recommend modifying by allowing the exploring pax to call the AMRAP exercise to be executed while the run is being made. 
We moseyed back to The Hill for a little 5 MOM to close things out.

What are your hopes? 

YHC spoke from the heart. With all of the changes and growth YHC realized it’s important to continually articulate personal goals and intentions in regard to desires for the community.
In YHC’s mind it’s obvious and clear. No one knows what’s going on in your heart and mind. If they’ve just gotten on the boat, they might not know the heading. 

With that in mind, YHC shared that it’s important to give your hopes a voice. Talk with your wife about what you want for your household (and listen to what she wants too #ALR). Sit down with your manager or boss and let them know where you hope the trajectory of your career is going.
If you have a mentor in your life (no? then get one), bounce it off of them first. Turn those hopes into goals.

Turn the abstract, I hope to lose weight into the practical my goal is to lose 15lbs in 1 month.

And here’s the kicker, your brothers out here in the gloom? They are here to hold you to those goals. The accountability we talk about does not start at 0530 and end at 0615 — it should be carrying through the days.
The Take-a-way
YHC hopes this community develops into a handful of AOs that can make each neighborhood they serve a stronger and more vibrant group of men to better serve our region.
YHC hopes these AOs are equipped, empowered, and inspired to start working towards creating programming for all 3 F’s:
Fitness, Fellowship, AND Faith
YHC hopes that as we continue to move towards our independence that we will grow closer together and that we will have a considerable reputation in Chattanooga for transformation of individuals and service of our community.
Now, YHC humbly asks for help in turning these hopes into goals. 

Capture the flag

After all was said and done with COT the PAX noticed that there was no shovel flag, curiously enough it was there at the start.
Everyone walked around the AO thinking maybe it had fallen and been relocated to a safer more stable location, no luck. We asked some of the homeless folks who’d been camped out under the shelter, because it was a rainy morning after all.
15 minutes or so had gone by and all the reasonable real estate had been covered. As YHC was getting ready to give up and head on home Prosciutto drove up and made a suggestion that we should slip some of the homeless folks a couple bucks for the intel. Fissure decided to take him up on the challenge.
For about $5 one of the lady’s cackled and growled at one of her neighbors:
“Don’t you dare say I said nothin!”  the woman exhaled and the YHC heard the answer from a distance. But it seemed as if she was still trying to speak in some sort of code.
“erm..Go down the second trail”
Fissure glanced back with a somewhat confused look on his face
she repeated it, “they was on bikes and went down there. its the second trail.”
YHC had a somewhat of a surprised look.
Fissure moved his car a little closer to the sidewalk that leads down to the river, as if in prep for a quick get-a-way.
YHC said one thing “I don’t want to get stabbed down there?!”
Fissure said something like “I’ll go down there if you do”
With an overcast sky and the early morning sun just barely providing enough light, we headed down the sidewalk. Luckily, we had enough adrenaline and testosterone still pumping through our veins from the workout that neither one of us would have admitted to being scared at all. But I’m pretty sure if you’d have asked either one of us to draw a straight line neither one of us could’ve done it.
We got to the bottom of the sidewalk and there it was… the second trail. YHC stuck is head in and looked back at Fissure. The tree covering was thick and the outline of the trail was just shorter than either one of us so we had to duck down. There was a lot of trash and what appeared to be the silhouette of tent.
YHC knew that we just had to keep moving forward but needed to be on guard — this was unfamiliar and unstable territory.  We plodded down the slick and muddy trail stepping carefully over roots so we didn’t trip.
YHC hollered forward in hopes of engaging whoever (or whatever) may be back there. The last thing YHC wanted to do was catch some coked up junky off guard and catch the business end of a dull kitchen utensil.
“HEY, uh HELLO.. IS THERE ANYONE BACK HERE”
We heard a soft response..
“uh yes.. hello?”
“DID YALL TAKE A SHOVEL”
“hellooo we’re back here”
YHC Repeated the question “DID YALL TAKE A SHOVEL”
“oh.. uh yes. uh. just a second.. we were just borrowing it.”
What appeared to be a walking dreadlock emerged from a tent that might have been built entirely from umbrellas and tarp.
The guy was obviously caught a little off guard and might have been slightly high but kindly returned the shovel.. he was just “borrowing” after all. He repeated a few more times.
YHC and Fissure dialogued for a moment with the guy and after getting our property back we headed for the parking lot. Sure to keep one eye on our six. We discussed a few things on the way back up, how we could help the guy or bring him something back that might replace his now missing shovel. Still thinking about this one — we can serve these folks some how.
But the resolution: We had recaptured our flag. 
Props to Fissure and Pro for making it happen. Another hallmark in the strength we bring to one another.

This community makes YHC better. And for that there isn’t enough thanks that can be communicated to every single person. Your time and commitment is appreciated.
YHC knows our time is valuable and you choose to give it away for you brothers.
TCLAPS to all of our brothers in F3chatt and across f3nation.
_Angus Out

Auto Posting to Slack

Now all backblasts will be automagically posted to the #backblasts channel in slack. All you gotta do is hit that publish button and the magic will do the rest.
sytig
_angus out

Let’s Be Unreasonable

 

QIC: Angus
Date: 04/07/2018
PAX: The Count, Best in Show, Candu, Ohms, Laces Out, Snowflake, Geek Squad, Free Bird
AO: The Landfill

Conditions

As Ohms pointed out looking out from the top of the landfill this was everything that we think of when we say “the gloom” it was a cold and wet morning 50 Degrees and drizzly.


COP

Surprisingly, YHC skipped the COP or else thats what everyone thought. Instead we started at the top gate and jumped straight into a beastly little routine.
The Indian Run Merkin Mile
The name explains it all — we ran an indian run and stopped every quarter mile to do 25 merkins. There was some mumble chatter and confusion from the PAX since YHC didn’t kick things off with the normal 25 minute warm up. Gotta keep em guessing.
As planned we ended right near the top gate and moved things over to the bottom pavilion. Here we ran through DIDS.

D.I.D.S.
Dips x 10 (IC)
Incline Merkins x 10 (IC)
Decline Merkins x 10 (IC)
Step Ups x 10 Each Leg (OYO)
Rinse and repeat x 3
YHC led the pax on a mosey over to the bottom parking lot. Here we finally got to the COP. Much to Ohms’ chagrin who showed up late to miss the warm up.
SSH x 20 (IC)
Release Merkins x 15 (OYO)
Mountain Climbers x 15
Imperial Walkers x 15
High Knees x 15
Jump Squats x 15
LBC x 15
Pickle Pounders x 10
Plank x 15
Since the ground was wet the Release Merkins were a huge hit. YHC figured everybody would be excited to make the most of sog.
We headed back to the top of the hill in the best way YHC knows how — bear crawls. YHC was sure to take the pax down to the longest steepest part of the hill.
Once the 6 arrived the PAX were given a choice:
A) Bear Crawl Inch Worm
PAX lines up head to to feet in plank position. The man in the back of the line bear crawls to front of the line and yells front and next man does the same thing until whole PAX has done it.

B) Bear Crawl Snake
Similar to Bear Crawl Inch Worm, but adds a weave. PAX line up head to feet in plank position. The man at the back of the line, bear crawls to front of the line, weaving in and out of planking PAX and yells when at front. Next man does the same thing until all PAX have completed. Repeato as necessary.
YHC heard the PAX’s choice loud and clear for option A the Bear Crawl Inch Worm with the added repeato to take the line down the the rock pile.

The Thang

The PAX selected a rock and headed to the ended of the field for the requested workout of the day by Snowflake. With a new modification.
Ding Dong Dufresne
The PAX lined up across the end of the field with their rocks and were told to get their rocks down to the other end of the field without standing up (see Dufresne). This time each pax gets a turn to yell out “Ding Dong!” at which time everyone makes a jailbreak to the end of the field and back to their rock. repeat until the rocks reach the other end. Then head back to the other direction. repeat as time permits.
We did it twice and then returned our rocks to make sure we had enough time for Mary.

6MOM

LBC x 20 (IC)
Flutter Kicks x 15 (IC)
American Hammers x 10 (IC)
YHC told the PAX to make sure those hammers hit the ground to get a good solid core rotation.
LBC x 20 (IC)
Flutter Kicks x 15 (IC)
American Hammers x 10 (IC)
LBC x 20 (IC)
Flutter Kicks x 15 (IC)
American Hammers x 10 (IC)


Moleskin

“The reasonable man adapts himself to the world: the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.”
– George Bernard Shaw

Take a moment and think about what it means for you to be unreasonable? What are you willing to hold firm on? Beliefs? In what moments do you consider yourself to be unreasonable and how is this a trait we can capitalize on?
Find moments to hold your ground, to act hard on making the right choices, and to get better.
Some might say coming out to the gloom is unreasonable. Some might say throwing rocks and crawling like a damn bear is unreasonable. We know its not. But the world doesn’t want to be better, the world doesn’t want YOU to be better.
The first thing is you need to know what you want. You need a heading to make your way to your destination through peace and through turmoil.
And the second is to know what it takes to get there. It takes everything. It takes commitment. It takes knowing when to take a break and when to push past exhaustion. It takes knowing when to spend time with your family and when to stop sitting on the couch ignoring your kids so you can watch the masters or whatever it might be. Know what the right choice are. Make the right choices. And stand your ground.
But, do it all with charisma. Keep these three Army Special Forces rules in mind:
Rule 1: Look cool
Rule 2: Don’t get lost
Rule 3: If you get lost, look cool
_Angus Out

News

We are leaving GroupMe behind so go join Slack:
Join Slack

Upcoming Qs

4/9 Best in Show – Beast Ridge
4/10 Picasso – Hill City
4/11 Mr. Clean – The Griff
4/12 Fissure – Hill City
4/14 Steam Engine – The Landfill
Check the schedule for Ruck/Run days

Preblast 3/19 – 3/24

WEEKLY OVERVIEW
Congrats to all the recent PAX who completed the Qschool — Looking forward to all your VQs
This week there was some early early discussion about potential workouts in Soddy- Daisy (for more info go talk to @f3mrclean
There were low numbers for FBC this week — we need to make it a point to HC (hard commit) for these F2 (fellowship) events so we can continue to build this community. These are good opportunities to learn about one another when we aren’t suckin’ wind during a workout.
Here’s the forecast for the week:
MONDAY – (03/19/2018)
Workout: Bootcamp
AO: Beast Ridge
Time: 0530 – 0615
QIC: Vila
Workout: Ruck / Run
AO: The Griff
Time: 0530 – 0615
TUESDAY – (03/20/2018)
Workout: Bootcamp
AO: Hill City
Time: 0530 – 0615
QIC: Prosciutto

 WEDNESDAY – (03/21/2018)
Workout: Bootcamp
AO: The Griff
Time: 0530 – 0615
QIC: Snowflake
Workout: Ruck / Run
AO: Beast Ridge
Time: 0530 – 0615
 THURSDAY – (03/22/2018)
Workout: Bootcamp
AO:  Hill City
Time: 0530 – 615
QIC: Whittler VQ

Event: Happy Hour
Where: TBD (contact Whittler for more info)
When: 1730 – ??
SATURDAY – (03/24/2018)
Workout: Bootcamp / Qschool
AO: The Landfill
Time: 0700 – 0800
QIC: Angus

Event: Coffeeteria
Where: TBD
When: 0815


To Remember

Our mission
Plant, Grow, Serve small workout groups for the invigoration of male community leadership. 
Our Creedo
Leave no man behind, leave no man where you found him. 
Five Core Principles

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  5. End with a Circle of Trust

 
See you in the gloom 

Preblast 3/11 – 3/17

WEEKLY OVERVIEW
This week represents the 16th month of F3Chatt. Looking back at this time last year, we have shown considerable growth, not just as a group of Nomads but as individuals we are striving for more each day, week, and month. YHC was one of Four Pax that were “regulars”, we had two mid-week workouts and one on Saturday. It was on 3/12/2018 that we launched into what we refer now as “The Landfill”.
Let’s not sit on our laurels for too long. We have come a long way. But we also have a long way to go. Each and every one of us. There are always opportunities for service in our own neighborhoods. We can always find better ways to support our brothers and hold one another accountable. There are so many areas of our city that would be served better with their own AO (this makes getting out into the gloom easier — get out in your neighborhood with your community and support your neighbor).
Lastly, let’s keep giving this thing away. Do what you have to do to keep pushing your brothers to get out there. Every man really needs it.
MONDAY – (03/12/2018)
Workout: Bootcamp
AO: Beast Ridge
Time: 0530 – 0615
QIC: Best In Show
Workout: Ruck / Run
AO: The Griff
Time: 0530 – 0615
TUESDAY – (03/13/2018)
Workout: Bootcamp
AO: Hill City
Time: 0530 – 0615
QIC: Laces Out

 WEDNESDAY – (03/14/2018)
Workout: Bootcamp
AO: The Griff
Time: 0530 – 0615
QIC: Mr. Clean
Workout: Ruck / Run
AO: Beast Ridge
Time: 0530 – 0615
 THURSDAY – (03/15/2018)
Workout: Bootcamp
AO:  Hill City
Time: 0530 – 615
QIC: Ringwald

FRIDAY – (03/16/2018)
Event: Friday Breakfast Club
Where: TBD (contact Mr. Clean for more info)
When: 0600 – 0700

SATURDAY – (03/17/2018)
Workout: Bootcamp / Qschool
AO: The Landfill
Time: 0700 – 0800
QIC: Prosciutto

Event: Coffeeteria
Where: The WaHo
When: 0815


To Remember

Our mission
Plant, Grow, Serve small workout groups for the invigoration of male community leadership. 
Our Creedo
Leave no man behind, leave no man where you found him. 
Five Core Principles

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  5. End with a Circle of Trust

 
See you in the gloom 

The Warm Up

QIC: Angus
Date: 03/08/2018
PAX: Whittler, Wort, Ringwald, Ohms, Sundance, Laces Out, Candu, The Count, FNG-Speed Bump, FNG-Gilligan, Picasso, Fissure
AO: Hill City

Conditions

34˚ – No Wind – Humid – Wet – Closed out with snow flurries


Every man showed up expecting @villa3118 to be on Q but due to unexpected circumstances YHC took over. This is a part of what it means to be an AOQ.
There was a bit of a buzz in the air this morning as the cars just kept rolling in — one pax after another showed up. We had two new faces. These guys looked revved up and ready to go.

The Warm Up

Quick Capri-lap before we really get things started
Round 1 – At the base of Mt. Midoriyama
SSH x 20
Finkle Swings x 15
SSH x 20
IW x 15
Mosey over to Mean Mug
Round 2 – In the parking lot of The Knitting Mill
SSH x 20
High Knees x 15
SSH x 20
Wide High Knees x 15
SSH x 20
Ass Kickers x 15
SSH x 20
Squat x 15
SSH x 20
Lunge x 15
Grab a Battle Buddy and Mosey around The Knitting Mill and get back to the parking lot
Round 3 – Infinite Plank
Plank IC
Merkins x 10
Plank IC
Carolina Dry Dock x 10
Plank IC
Mountain Climbers x 10
Plank IC
Peter Parker x 10
Grab a Battle Buddy and Mosey around The Knitting Mill and get back to the parking lot
Round 4 – Shoulder Blasters
Little Arm Circles x 12 (fwd)
Little Arm Circle x 12 (bwd)
Cherry Pickers x 10
Chinooks x 10
Cherry Pickers x 10
Mountain Climbers x 10
Cherry Pickers x 10
Shoulder Press x 10
Grab a Battle Buddy and Mosey around The Knitting Mill and get back to the parking lot
Round 5 – Pull ups and Rocks
Break up into two groups. 1 for rocks and 1 for pull ups and alternate between the two stations.
Curls x 10
Pull ups x 10
Overhead Press x 10
Pull ups x 10
Bent Row x 10
Rinse and Repeat
Curls x 5
Pull ups x 5
Overhead Press x 5
Pull ups x 5
Bent Row x 5
Head back to the Loveshack
MOM
Flutter Kick x 15
Rosalita x 15
Flutter Kick x 15
Hello Dolly x 15
Flutter Kick x 15
American Hammer x 15
Flutter Kick x 15
Leg Climbers x 15
Flutter Kick x 15
Heel Grabber x 15


Moleskin

What is the Mission of F3?
Plant, Grow, Serve small workout groups for the invigoration of male community leadership. 
What is F3 credo?
Leave no man behind. Leave no man where you found him. 


It’s important to know our mission. Why are we here? Why do we do what we do?