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Weather The Storm

 

QIC: Angus
Date: 03/01/18
PAX: Ringwald, Magellan, Ohms, Early Bird, Whittler
AO: Hill City

Conditions

Cold and raining

The Disclaimer

The disclaimer was delivered with respect for every PAX present.

The storm had been present for days but it does not slow us down. We show up and work hard rain or shine hot or cold. As we like to say #cantore can’t keep us down.

COP

Mosey down to the great hall
SSH, IW, HK, SSH, WHK, SSH, AK, SSH, Squat, SSH, Lunge

The Thang

Grab a rock and mosey over to the Knitting Mill
Twisted Chelsea
Chelsea originates from crossfit as an EMOM workout that goes as follows:
5 Pullups
10 Merkins
15 Squats
EMOM for 30 minutes
But, YHC knew just repeating this would burn the PAX and could get a little repetitive so we added a little more to keep things interesting:
On the interval do the following with your rock:
10 Overhead Press
10 Curls
10 Bent Row
We repeated this in its entirety now known as the twisted chelsea for 15 minutes
Mosey back to the Loveshack for some 6MOM

Moleskin

YHC has been focused on goals lately — personal AND professional. This is inspired by a conversation YHC had with a superior at work:
If you don’t have a heading (goals set and in your mind) then when (not if) the storm comes how will you know where to go? You will get tossed about, lose your sense of direction and be wandering in the sea.
Have a heading. Set your goals.
Ask yourself the question: Why do I exist right now?

News

Chattanooga Marathon
TBD on Friday Breakfast Club and Hump Day Happy Hour

Upcoming Qs

3/5 @f3prosciutto at Beast Ridge
3/5 Ruck/Run at The Griff
3/6 Stairmaster at Hill City
3/7 @thechasewright at The Griff
3/7 Ruck/Run at Beast Ridge
3/8 @villa3118 at Hill City

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Oh The Places You’ll Go

QIC: Angus
Date: 02/17/2018
PAX: Banjo, Best In Show, Candu, The Count, Mr. Clean, Fissure, Ohms, Prosciutto, Pumpkin, Ringwald, Snipes, Wort
AO: The Landfill

Conditions

44°F — Dark and Soggy

COP

YHC was ready to go but some of the PAX looked a little sleepy eyed so we set out on a Capri Lap to get things warmed up as Ohms pulled in — “Right on time”. YHC led the mosey around to the base of the hill next to the rock pile.
PAX were instructed to grab a rock. Head up to the soccer field and circle up. There was a whole lot of chatter about this rock is too big or this one is too small — as it turns out. It doesn’t matter. Stand “tip to tip” that is finger tip to finger tip. (There was some mumble chatter about YHC’s choice of words.) Stand tip to tip and place your rock at your feet.
PAX were instructed to grab another rock. Return to your first rock, face outward, and walk 5 paces maintaining your circle.
PAX were instructed to grab another rock. Return to you second rock, face outward, and walk 5 paces maintaining your circle.
 

Welcome to the Circle of Death

The Warm Up
SSH x 15
Finkle Swings x 15
SSH x 15
Cotton Pickers x 15
SSH x 15
Imperial Walkers x 15
SSH x 15
Ass Kickers x 15
High Knees x 15
Wide High Knees x 15
SSH x 15
The Thang
There are three concentric rings to our Circle of Death (CoD). The Inner Ring (IR), the Middle Ring (MR), and the Outer Ring (OR). Each ring has a designated type of exercise. This is flexible and can be amped up with rep counts or exercises. The PAX of Chattanooga constructed our rings out of rocks but it could be done with cones or any other markers on hand. Be sure to reserve one ring for just coupons.
This will be our set up for today:
IR – Push up exercises, 3 x 10 rotate right 1 rock after each completed set.
MR – Movement (eg bearcrawl), move 5 rocks to the left.
OR – Rock Lifts (eg curl), 3 x 10 rotate right 1 rock after each completed set.
Bonus: YHC randomly placed OFMs (Orange Field Markers) throughout. Land on an OFM and do 5 burpees in place of the specified set.

IR – Wide Merkins 3 x 10, Move right between each set
MR – Lunge 5 (All movements are 5 Spaces to the left)
OR – Overhead Press 3 x 10, Move right between each set
MR – Reverse Lunge
IR – Mountain Climbers 3 x 10, Move right between each set
MR – Jump 5 Spaces Left
OR – Bottom Curl 3 x 10, Move right between each set
MR – Bear Crawl
(at this point YHC Added more OFMs)
IR – Diamond Merkin 3 x 10, Move right between each set
(Thank you @f3prosciutto for the expert demonstration)
MR – Reverse Bear Crawl
(random OFMs were flipped over to indicate 10 burpees)
OR – Top Curl 3 x 10, Move right between each set
MR – Crabwalk
IR – Merkin 3 x 10, Move right between each set
MR – Lunge Kicks*
OR – Full Curl 3 x 10, Move right between each set
MR – Inch Worm
IR – Carolina Dry Dock 3 x 10, Move right between each set
MR – Side Lunge (Lead with left leg)
OR – Bent Row 3 x 10, Move right between each set
MR – Side Lunge (Turn around and lead with right leg)
From this point forward all OFMs were moved to the IR — every IR workout is accompanied by 5 Burpees. And the MR is only Bear Crawls. 
IR – Caronline Dry Dock + 5 Burpees
MR – Bear Crawl
OR – Full Curl
MR – Bear Crawl
IR – Merkins
6MOM

The circle was maintained but moved slightly — there was lots of mud and the PAX were afraid to get any dirtier than they already were. There was much protest from Ringwald for the sake of his designer sweats.
LBC x 50
(A whole lot of mumble chatter when YHC calls this one — @f3prosciutto said “someone didn’t plan” but rest assured YHC always has a plan)
Flutter Kicks x 25
Freddy Mercury x 25

Moleskin

Our Moleskin for today comes from an untraditional source — the doctor by name of Seuss. YHC read through the children’s story “Oh The Places You’ll Go”. There is some truth and some direct correlation to all of our lives at one point or another — so YHC encouraged everyone read through it again in there own time.
YHC also encouraged everyone in weeks prior to start setting goals. What weight do you want to be? How is your diet? Do you drink too much? or go to bed too late?
Share your goals with your brothers and hold each other accountable. We are here to support one another.
We all face adversity in our everyday lives — as noted in the story:

But on you will go though the weather be foul. On you will go though your enemies / 39 prowl. On you will go though the Hakken-Kraks howl. Onward up many a frightening creek, though your arms may / 40 get sore and your sneakers may leak. On and on you will hike. And I know you’ll hike far and / 41 face up to your problems whatever they are.

Move on together. Set goals. Achieve those goals. Set new goals. Fail. Persevere Together.
_Angus Out
 

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FUNdamentals

QIC: Angus
Date: 02/01/2018
PAX: Tubbs, Ringwald, Bogey, Laces Out, Ohms, Vila, Wort, Best in Show
AO: Hill City

Conditions

44 Degrees, Dry, and Starry

The Disclaimer

Returning from a short hiatus after my family celebrated the birth of our second child the Disclaimer was delivered with excitement and anticipation for YHC’s first Q in a couple of weeks.

COP

Kick off the COP with a short Capri Lap adding in backwards run and Karaoke and settle back in at the base of Mt. Midoriyama
SSH x 15, Finkle Swing x 15, SSH x 15, IW x 15, SSH x 15, HK x 15, WHK x 15, AK x 15, SSH x 15, Squat x 15
Mosey to the Great Hall
Plank( all held IC x 10), Merkins x 10, Plank, CDD x 10, Plank, Mountain Climber x 10, Plank, Pickle Pounders x 10, Plank

The Thang

Take a short mosey over to the middle lot
Merkicides
This is kind of like a Jack Webb but different, broad jump to the first line execute 1 merkin run back to start. Broad jump to the second line execute 2 merkins run back. Repeat until all pax have reached the end. In our case this was up to 10.
Dip Ups at The Swamp
Ascend the big steps executing a box jump between each step and 1 bench dip, add one bench dip with every step until all pax have reached the top. In our case that was 18 bench dips at the top.
Hill Work
Pax were instructed to stick together for all Hill Work

  • Lunges to the top
  • Step and Squats called by the PAX
    • Right, Squat, Left, Squat
    • repeat to the top

Mary
LBC x 25
Hello Dolly x 15
Flutter Kicks x 15
American Hammer x 15
Leg Climber x 15
Heel Taps x 15

Moleskin

Don’t forget the Fundamentals:

What is the Mission of F3?
Plant, grow, and serve small workout groups for the reinvigoration of Male Community Leadership. Free peer led boot camps almost everyday of the week.
What is the Creedo?
Leave no man behind, but leave no man where you found him.
What are the 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

News

  • Run/RUCK days starting on Mondays 0530 @ the Griff
  • Run/RUCK days starting on Wednesdays 0530 @ Beast Ridge
  • August: Go-Ruck Tough
  • September: Tough Mudder

Upcoming Qs

Prosciutto at The Landfill 2/3

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Jumping Jack Frost

QIC: Angus
Date: 01/02/2018
PAX: Best in Show, Ohms, Prosciutto, Whittler
AO: Hill City

Conditions

Twelb

The Disclaimer

Fully delivered through the bold and blustery frost bite.

COP

SSH x 20
Jog in place to help get the blood flowing — 12 degrees demands movement
Mosey to the Great Hall
SSH x 20
Windmill x 15
Cotton Pickers x 15
SSH x 20
Finkle Swing x 15
SSH x 20
Squat x 15
SSH x 20
HK x 15
WHK x 15
AK x 15
SSH x 20
Lunges x 15
Mosey to the parking lot behind Mt. Midoriyama
Inifinite Plank – All PAX hold plank for an infinite amount of time while performing plank like exercises. YHC called out the following IC.
Merkins x 15
Plank x 10
Mountain Climbers x 15
Plank x 10
Carolina Dry Docks x 15
Plank x 10
Pickle Pounders x 15

The Thang

Pax were lead to the bottom of the steps. The swamp was frozen solid.
F.R.O.S.T.
French Dips – a traditional bench dip with a cabaret flare. pax holds at the top of a bench dip and kicks legs out in an alternating fashion. x5 each step then box jump. repeat until the top.
Raccoon Crawl – bear crawl from end to end each step until half way. then box jump up to the top.
One Leg Box Jumps – Jump up with one leg. swap legs and jump up again. repeat to the top.
Squats – Pax called activity. Down the line each pax calls out 5 squats and then box jump. Repeat to the top.
Twisted Sister – Start with left hand and left foot on the step  and right hand and right foot on the ground. Perform a off kilter merkin as best as you can. flip around to the other side and repeat. 5 each side. repeat to the top.
 

Moleskin

It’s the new year and that means all sorts of folks are making New Years Resolutions. The usual suspects — stop smoking, eat better, wake up early, read more and of course get fit. Just a half hearted approach to getting better — now before you start gettin defensive, some folks definitely have the stuff to get it done but in YHC’s opinion 9 times out of 10 thats just not the case.
But here in F3 we don’t make Resolutions. We make commitments.
We are hold one another accountable to getting better. Every. Single. Day. All year long. Now the challenge for you is talk with your neighbor, coworker, family member, or otherwise and introduce them to this thing we call accountability. Help them commit to goals like we help each other show up to the gloom.

News

GoRuck Tough – 8/17
(https://www.goruck.com/event-13223/)
Tough Mudder – 9/15
(https://toughmudder.com/events/2018-nashville-half)

Upcoming Qs

check the Q Schedule

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GET BETTER TOGETHER

QIC: Angus
Date: 12/19/2017
PAX: Count, Flemish, Laces Out, Mr. Clean, Ohms, Picasso, Ringwald, FNG-Six String, Snowflake, Stairmaster, FNG-Sundance, Whittler, FNG-Wort
AO: Hill City

Conditions

46 °F Wet / Dark / Foggy — what YHC thinks of when we refer to the gloom

The Disclaimer

Welcome to F3 for all the FNGs — you have done the hard part. You are here. We are here to to push ourselves but don’t hurt yourself. Be aware of your surroundings and modify if necessary — but give it maximum effort. This is a peer led workout and I am not a professional.

COP

With a swoth of PAX in tow YHC led a mosey to the Great Hall
SSH x 20
Finkle Swing x 15
SSH x 20
It was about this time that The Count graced us with his presence — better late than never! Glad he was able to locate us. 
Squat x 15
SSH x 20
HK x 15
WHK x 15
AK x 15
SSH x 20
Lung x 15
Dot Drills – All PAX are instructed to grab a square. 
Hop to each corner of the box
Right Leg x 10
Left Leg x 10
Both Legs x 10
Mosey to the parking lot behind Mt. Midoriyama
Inifinite Plank – All PAX hold plank for an infinite amount of time while performing plank like exercises. YHC called out the following IC.
Merkins x 15
Plank x 10
Mountain Climbers x 15
Plank x 10
Carolina Dry Docks x 15
Plank x 10
Pickle Pounders x 15

The Thang

Mosey down to the swamp for our main event, since we have a higher number of PAX than normal we split into two groups of 7. 
Rocky BLIMPS (Together)
PAX were instructed to box jump to the top of the steps with an added challenge — get to the top together. We should excel together. Once all PAX reach the top we perform the exercises in the following order:
B = Burpees x 5
L = Lunges x 10
I = Imperial Walkers x 15
M = Merkins x 20
P = Plank Jacks x 25
S = Squats x 30
Return to the bottom and box jump to the top together between each exercise. 
Banzai Bear Crawl (Together)
The Bazai Bear Crawl is just like a normal Bear Crawl simple performed in reverse. And for our PAX in Hill City we enjoy the pleasure of perform that up a hill.
Again, the PAX were challenged to get everyone to the top of the hill — together.
Once the summit was reached the PAX took a moment to bask in the glory of the view that was achieved just as our time came to an end.

Moleskin

It was clear by the end of our time that YHC was focusing on how we work together to move toward a perceivably unachievable goal.
YHC asked the PAX:

Who on their own will would have come here and done all that we did this morning — on their own?

Not a single hand was raised. The point was understood.
YHC read from the QSource about how a man’s perspective ranges from 9 to 12 to 3 o clock but we cannot watch our own 6 — no one man has the ability to watch his own back to make sure he isn’t getting attacked from behind and focus on what is in front of him.

Instead of focusing solely on his prey, a man also works cooperatively with other men in the pack to see what might be behind him. He recognizes that his eyes up front can only see from 9 through 12 to 3 o’clock. He is blind to his Six unless another man watches it for him. After all, what good is the hunt if the hunter himself is taken by something that sneaks up on him from a place that he, by himself, cannot observe? No man can see his own Six. – Shield Lock (Q1.8)

Just because YHC led the workout this morning does not mean he is the only Q. We are all Qs of our own life. It is each of our responsibility to step up and lead in our own environments. Each of us, need to continue showing up. Continue pushing each other. But most importantly continue building the bonds that we are forming here, because we each need 3 to 5 PAX to watch each others 6 — keep us from getting attacked from behind. Help us if we stumble. Give us a hand if we fall.
Read more about The Shield Lock
 
_Angus Out

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Frosty BooBoo Box

QIC: Angus
Date: 12/16/2017
PAX: Banjo, Best In Show, Chief, Mr. Clean, Mudslide, Prosciutto, Vila
AO: The Landfill

Conditions

Dark & 26 °F All PAX were stayin’ frosty — especially Mr. Clean who’s beard frosted over during the pre-post ruck.

The Disclaimer

I am not a professional, you are here of your own free will, we are going to push ourselves this morning but don’t hurt yourself so be smart and be aware of your surroundings and modify if necessary. If you do get hurt we’ll partner carry you to your car and make sure you get some help.

COP (all exercises IC)

Mosey around and stop at and circle up.
SSH x 15
IW x 20
SSH x 15
HK x 20
WHK x 20
SSH x 15
Mosey around down the sidewalk around the playground and up the hill to the soccer fields and circle back up.
SSH x 15
AK x 15
SSH x 15
Squat Jumps x 15
The Warm-up (all exercises done IC)
Toe Touch x 15
Hang x 15
Baseball x 15 (Right / Left)
Quad x 15 (Right / Left)
Tricep / Across Chest Right x 15
Tricep / Across Chest Left x 15
Mosey over to the top parking lot.
Infinite Plank (All PAX hold plank until YHC calls recover)
Merkin x 10
Plank x 10
CDD x 10
Plank x 10
Mountain Climber x 10
Plank x 10
Pickle Pounders x 10
Plank x 10
Angle Grinders x 10

The Thang

Mosey on down to the bottom parking lot for the thang — YHC wasn’t feelin super creative but this is a beat down nonetheless. The PAX were instructed to grab a “Dwayne”  or a rock — you get it.
Booboo Box (alternatively called Bearbox)
YHC likes to bear crawl — take the simplest of routines and throw a bear crawl in there and its a beat down. That is precisely what we have here. PAX were instructed to bear crawl from corner-to-corner around the perimeter of the parking lot. At each corner performing an exercise, each lap increment the exercise by 5. Bear crawl is where we get booboo. Like from Jellystone. You get it.
Bear Crawl to corner 1
Burpees x 5
Bear Crawl to corner 2
Merkins x 10
Bear Crawl to corner 3
Squats x 15
Bear Crawl to corner 4
Dwayne Curls x 20 (full curl)
Rinse and Repeat (increment each x 5).
BRUTOS
YHC heard the call — so all PAX heeded.
Partner Push
Indian Roll

1MOM

LBC x 60

Moleskin

As a man was passing a pair of elephants, he suddenly stopped, confused by the fact that these huge creatures were being held by only a small rope tied to their front leg. No chains, no cages. It was obvious that the elephants could, at any time, break away from their bonds but for some reason, they did not.
He saw a trainer nearby and asked why these animals just stood there and made no attempt to get away. “Well,” trainer said, “when they are very young and much smaller we use the same size rope to tie them and, at that age, it’s enough to hold them. As they grow up, they are conditioned to believe they cannot break away. They believe the rope can still hold them, so they never try to break free.”
The man was amazed. These animals could at any time break free from their bonds but because they believed they couldn’t, they were stuck right where they were.
—
We are able to accomplish, we are able to excel, and we are able move not just ourselves but the world around us. What lie is in your mind that is holding you back? Find that lie and challenge it. Pull on that rope and pull hard. Don’t let the perception of a challenge keep you from gettin where you want or need to be.

News

December 1-25: Xmas ab challenge #Abvent
December 23: Potluck dinner
December 25: Xmas beat down (more details to come as we approach this date)
TBD: Rucking Camping Trip
August 17,2018: GoRuck Tough in Chattanooga
September 15-16, 2018: Tough Mudder in Nashville

Upcoming Qs

12/18 @ Hill City  – Angus
12/20 @ The Griff – Laces Out
12/21 @ Hill City – Ohms
12/23 @ The Landfill – Family Festivus Workout / Potluck
12/25 @ Hill City Christmas Day – Ohms
 
_Angus Out

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25 Days of Xmas Abs

Twas the night before Xmas and all through the house not a critter was stirring not even the Cows. The gloves and beanies were set out with care, In hopes that Steam Engine’s beating would be fair.
The shorties were nestled all warm in their sacks, while they dreamed of biscuits as their mid morning snacks. M in her pjs looking so cute while YHC sawed logs reclined in his best suit.
When out in the gloom there was some great chatter, YHC sprang from his LAZBOY feeling much fatter. Away to the minivan he revved his great steed, to zoom to the AO to relay a Great Deed.
The moon shone down on the PAX and their flabs, when YHC loudly announced — 25 DAYS OF XMAS ABS!

December 1 marks day one of the 25 Days of Xmas Abs challenge. 
This is to be completed OYO — outside of a workout. Its simple, really no excuse can survive. These are to completed as 4 count.
December 1 – 25 BBS (single ct.) and 25 LBCs (4ct.)
You should increase reps by adding each day to 25 until Christmas Day.
EG. December 2nd – 25 + 2 = 27 BBS (single ct.) and 25 + 2 = 27 LBCs (4ct.)
December 25 – 50 BBS (single ct.) and 50 BBS LBCs (4ct.)
Hold other pax accountable and tweet #25XA it to claim it everyday. Follow the daily “Abvent Calendar” on twitter.
Goodluck and hopefully santa will be bringing us all washboards this year.
SYITG
 

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Potato, Egg, and Coffee Bean

QIC: Angus
Date: 11/16/2017
PAX: Laces Out, Stair Master, Snowflake, Early Bird, Best in Show, Ohms, Prosciutto, and Vila
AO: Hill City

Conditions

50 Degrees and Dry

The Disclaimer

Delivered with authority and understanding.

COP (IC)

SSH x 20
Merkin x 10
SSH x 20
Squat x 15
The PAX were looking a bit slow and were dragging a bit on their SSH — so YHC took em on a run around the Twin Hills back to the Loveshack.
SSH x 20
Merkin x 10
LAC x 15 (FWD/BWD)
Chinooks x 15 (CW/CCW)
MNC x 15
Shoulder Press x 20

The Thang

We move straight to Mt.Midoriyama
The Gross
Execute 12 Reps of 12 Exercises = 144
Round 1 – Diamond Merkins, Squats, LBCs, and Run to the top
Round 2 – Merkins, Jump Squats, American Hammer, and Bernie Sanders to the top
Round 3 – Wide Merkins, Lunges, Flutter Kicks, and Lunge to the top
Round 4 – Angle Grinder, Jump Lunge, Freddy Mercury, and Bear Crawl to the top
Mosey to the Swamp
Box jump to the top and at each step perform 5 dips
10 Mom (IC)
Taken from Ohms “Infinite Plank” keep those feet off the ground.
Flutter Kicks x 15
Box Cutter x 15
Hello Dolly x 15
American Hammer x 20
Freddy Mercury x 20
Leg Climbers x 12 each leg
Boat / Canoe
The Grand Finale
LBC x 65

Moleskin

Potato, egg, and coffee bean

A daughter complained to her father that she’d been having a hard time in life. Tired of fighting and struggling, she didn’t know how she was going to make it.

Her father took her to the kitchen. He filled three pots with water and placed each on a high fire. Once the three pots began to boil, he placed potatoes in one, eggs in the second pot, and ground coffee beans in the third.

He then let them sit and boil, without saying a word. The daughter waited impatiently. After twenty minutes he turned off the burners.

He took the potatoes out of the pot, and placed them in a bowl, pulled the eggs out and placed them in a bowl, and ladled the coffee out into a cup.

Turning to her he asked “What do you see?” “Potatoes, eggs, and coffee” she replied hastily.

“Look closely” he said. She did and noted that the potatoes were now soft. He then asked her to take an egg and break it. After pulling off the shell, she observed the hard-boiled egg. Finally, he asked her to sip the coffee. Its rich aroma brought a smile to her face. “What does this mean?” she asked.

He then explained that the potatoes, the eggs and coffee beans had each faced the same adversity – the boiling water.

However, each one reacted differently.

The potato went in strong, hard, and unrelenting, but in boiling water, it became soft and weak. The egg was fragile, with the thin outer shell protecting its liquid interior until it was put in the boiling water. Then the inside of the egg became hard. However, the ground coffee beans were unique. After they were exposed to the boiling water, they changed the water and created something new.

“Which are you,” he asked. “When faced with adversity, how do you respond? Are you a potato, an egg, or a coffee bean? “

In life, things happen around us, and things happen to us. The only thing that truly matters is your choice of how you react to it and what you make of it. Learn, adapt and choose to make the best of each experience.

“Life is 10% of what happens and 90% how we react to it” – Charles Swindoll

News

This Saturday 0700 post at The Dreadmill to celebrate 1 year of F3 Chatt with the Convergence

Upcoming Qs

11/18 – Dredd and OBT (The Dreadmill)
11/20 – Rainman (Beast Ridge)
11/21 – Vila (Hill City)
11/22 – Steam Engine (The  Griff)
11/23 – THANKSGIVING DAY
11/25 – Mr. Clean (The Landfill)
_Angus Out

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The James Brown ROT

QIC: Angus
Date: 11/8/2017
PAX: Early Bird, Flemish, Picasso, Prosciutto, and Vila
AO: Hill City

Conditions

55 Degrees and wet

The Disclaimer

Expeditiously delivered, twice. (Once again for the late comers).

COP

The COP was assessed as the 10 burpee penalty from no shovel flag (thanks ohms, we hope those tenderloins get better) and 9 additional burpees for the FNG Challenge — we are either gonna get good at EHing or at burpees.

The Thang

This morning YHC covered for our man Laces Out who recently experienced a tragedy with the loss of his Father in Law. We are here to rally and support our community with vigilance and fervor. We cover the family of Laces out in prayer, knowing and trusting that the SkyQ has redemption for us all.
The James Brown R.O.T. (Xmas Abs Edition)
YHC began the F3 Journey in Augusta Region — the home of The Augusta National Golf course and James Brown. The HIMs of the North Augusta dreamed up The ROT (as inspired by The Bull of F3 Columbia) described by Crab Legs:

Be warned, this is not your normal F3 boot camp #workout. It is a #CSAUP event designed to be more difficult and therefore should only be undertaken once a week. The ROT is not suitable for FNG’s, unless of course they are feeling extremely frisky.
Equipment needed-
You’ll need normal F3 WO attire (gloves optional), a watch for keeping time, and definitely bring water. Rucks or coupons are optional, but are worth additional points.
Link to Full Backblast / Description
 

Since we don’t have the same geographic set up, we modify and make it suit our riverfront.
Start at the Blue Rhino and head toward the end of the walkway in the direction of the Loveshack.
Stop at every bench along the walk way and perform the following exercises:
10 x Burpees
10 x Step Ups (Right Leg)
15 x Squats
10 x Step Ups (Left Leg)
20 x Merkins
For our Xmas Abs Edition we swapped out the Burpees for Big Boy Sit Ups.
There are approximately 14 “Stations” along the walkway. If you can finish all of it with time to spare head back to the blue rhino and start again.
Making it to the end once is 1 Rep.
1 Rep totals:
140 Burpees
280 Merkins
280 Step Ups
210 Squats
1.1 Miles
Thank you to Dabo and Crab Legs for pushing YHC through many a cold morning getting better on The ROT — without their presence and motivation I wouldn’t be have the confidence to lead today.

Moleskin

“Our greatest weakness lies in giving up. The most certain way to succeed is to try just one more time.” – Thomas Edison aka T. Eddy
Special words of wisdom from Flemish who never found us this morning because he didn’t check GroupMe:
“Word to the wise. Check group me when you’re late. Today has been great cardio running around Chattanooga trying to find the group.”
Luckily, he found us on our return to the love shack in time for the COT.

News

11/11 – Q School
11/17 – 1 Year Convergence  / GrowRuck
 

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Slow Down

QIC: Angus
Date: 11/04/2017
PAX: Snowflake, Mudslide, Vila, Pumpkin, Picasso, Laces Out
AO: The Landfill
[youtube https://www.youtube.com/watch?v=k0_k4B5_-qA?rel=0&w=auto&h=360]

Conditions

62 Degrees. Incredible thick fog, limited visibility, and nearly perfect.

The Disclaimer

It’s important. Always. This is a peer led workout, YHC is not a professional, all PAX are here of their own free will, push yourself but modify if necessary, and be aware of your surroundings.

COP – IC

SSH x 20
Finkle x 20
SSH x 20
Cotton Pickers x 20
SSH x 20
Imperial Walkers x 20
SSH x 20
Ass Kickers x 20
SSH x 20
High Knees x 20
Wide High Knees x 20
SSH x 20
Mosey down to the lower parking lot
Diamond Merkin x 10
SSH x 20
CDD x 10
SSH x 20
Merkin x 15
SSH x 20
Wide Merkin x 10
SSH x 20
Corncob Merkin x 10
SSH x 20
Mosey to the facilities
LAC (FWD/BWD) x 12
CHIN (CW/CC) x 12
MNC x 15
SP x 15
That’ll be 220 Side Straddle Hops

The Thang

The PAX were introduced to the newest addition to our AO – a 350 pound tire. Which is to be named by the PAX that break it in.
The Indian Roll
If you’ve ever done an Indian Run your already halfway there — the first man rolls the tire man in the back does a 5 count and sprints to the front to take on the roll. In order to maintain safety the PAX are encouraged to keep it in line and keep it slow.
Up and Over
Line up and hold plank. The first man runs up and over the tire and gets back into formation holding plank. Rinse and repeat x 5.
Big Tire Jumps
Line up and hold plank, this time equal distance from the tire. Run to the tire and either box jump onto the tire or clear it (if you are safely able) go across then box jump (or clear) back over and run back into formation. Rinse and repeat x 5.
Partner Push
PAX Line up abreast about arms length apart, all movements go from stage left to stage right. Our numbers weren’t even so this is one way to do the partner push:
The first PAX, The Roller, rolls the tire to the second man, The Pusher, and gives it a hefty shove toward The Pusher making sure that he is braced and prepared for the weight. The Pusher catches the tire and pushes it back toward The Roller. This sequence is repeated by The Roller until the end of the line has been reached. The first man is always the new roller.
The alternative is to have the pax line up facing one another and hold squat / run in place / jump squats while they wait for the tire to make its way down the line. One line pushes to the other as many times as the Q deems appropriate then rolls it down.
Mosey to the shelter

2MOM

Little Baby Crunches x 50

B.R.U.T.O.S.

The tire will henceforth be called BRUTOS as named by the PAX who broke her in.
The name is as easy as this:
Big Round Ugly Tire Of Suck
Treat her right or she will crush you.

Moleskin

There’s a quote that is typically attributed to being an African proverb that goes something like:

If you want to go fast, go alone. If you want to go far, go together.

I can’t attest to the validity of the quote but it’s easy to logically see and understand that it holds some level of truth.
Today, we moved together — and YHC is hoping to highlight the pace at which we move as a unit. A single PAX can move fast but under great weight or at great distances what can be accomplished doesn’t not compare to what we can do slowly together. We look after one another while we are making complex movements, navigate risk, calculate strength, and identify weakness as a group.
YHC reminded the PAX that in a time of non-stop immediate gratification at every corner, sometimes fast isn’t always better.
Countorama
Nameorama
BOM

News

GrowRuck – 11/17
https://www.goruck.com/custom-tough-challenge-chattanooga-tn-f3-growruck-05-11-18-2017-18-00-13317/
F2 HH – Mudslide will be coordinating.

Upcoming Qs

11/06 – Prosciutto @ Beast Ridge
11/07 – Prosciutto @ Hill City
11/08 – Mr Clean @ The Griff
11/09 – Laces Out @ Hill City
11/11 – Q School @ The Landfill
_Angus Out