Author: f3angus

QIC: Angus
Date: 10/07/2017
PAX: Ohms, Burgundy, Prosciutto, Mudslide, Esse
AO: The Land Fill
[youtube https://www.youtube.com/watch?v=C7Kcs66SE10?rel=0&w=auto&h=360]

Conditions

64 Degrees humid. Dark and Dry with no rain in sight – the gloom does not offer many mornings like this.

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.

WU – IC

Toe Touch x 10
Hang x 10
Baseball Stretch x 10
Quad Stretch x 10
Tricep x 10
Across Chest x 10

COP – IC

Diamond Merkin x 10
SSH x 15
CDD x 10
SSH x 15
Merkin x 10
SSH x 15
Corncob Merkin x 10 (OYO)
SSH x 15
LAC (FWD/BWD) x 12
CHIN (CW/CC) x 12
MNC x 15
SP x 15
Wide Merkin x 10

The Thang

The Dufresne
All PAX were asked to recall the movie The Shawshank Redemption. Where near the end *Spoiler Alert* Red narrates Andy’s escape as the following:

Andy crawled to freedom through five hundred yards of shit-smelling foulness I can’t even imagine- or maybe I just don’t want to. Five hundred yards… that’s the length of five football fields; just shy of half a mile. Andy Dufresne, who crawled through a river of shit and came out clean on the other side.

Yep, you guessed it. PAX were brought to the far end of the soccer field which, as YHC stated, might not be precisely 100 yards but it’s damn close. The PAX were instructed to crawl to the other side. It doesn’t matter what kind of crawl: bear crawl, crab walk, komodo, baby, commando, or seal crawl. Do whatever you have to do to get to the other side. Can’t forget to mention, their carefully chosen rock (or coupon) must get there too. 
Rinse and Repeat x 5, Moving one rock to the right each time.
[youtube https://www.youtube.com/watch?v=uUqk95M9aLk?rel=0]
With 3 Minutes left –

2MOM

Little Baby Crunches x 50

Moleskin

“Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time.” – Mark Twain
Small Movements, Big Change.
YHC used the rocks as an object lesson intentionally — we need to think about our current habits. What are the “good” habits we want? What “small movements” can you take to get where we want to go?
Whether its going to bed early, reading your bible, or daily meditation – just as we are continually working to improve out in the gloom – find ways to get better and build positive habits everywhere else.
Move the rock down the field. Whatever it takes. Get to the other side and once you get there keep find ways to get 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.
New AO – We will be adding a Monday / Wednesday workout on the Brainerd side of town. Potentially at Camp Jordan. Be praying about this expansion and EH’ing, so our region can continue to grow and thrive. Contact Prosciutto or Ohms for questions.
_Angus Out

QIC: Angus
Date: 09/23/2017
PAX: Stairmaster, Banjo, La-Z-Boy, Ohms, Mudslide, Mr. Bucket
AO: The Land Fill

Conditions

68 Degrees humid. A thick dark fog covered the AO as YHC rolled in extra early to start off with some prep and a Ruck.
Early bird showed up at 0610 for the prepost ruck – right in time for YHC to finish preparation for the morning post. A 2.5 mile Ruck before the saturday workout gets the blood flowing, the joints loose, and the energy up. The QIC should always bring the energy. 
The Ruck was wrapped up just in time for YHC greet and energize the incoming PAX and send off Early Bird  – who on this morning was more like LARRY BIRD coming in after a night shift. Tclaps Brother!

The Disclaimer

Delivered with vigilance and fervor because YHC knew the PAX thought they were prepared for what YHC was bringing this morning. But they had no idea.

COP Lite – IC

Side Straddle Hop x 20
High Knees x 15
Merkins x 15
Mountain Climbers x 15
Ass Kickers x 15
Imperial Walkers x 15
Cotton Pickers x 15
Monkey Humpers x 15
Jump Lunge x 15
Pax were instructed to mosey to the top of the hill for an introduction. 

Welcome Mr. Bucket – MB will be joining us for every exercise.
Mr. Bucket is a 20 Gallon bucket filled with two ~ 50lb bags of sand. The PAX were instructed to rotate (in pairs) carrying MB.
 

The Thang

Light Poles
Our AO has ~ 40 light poles about 10 – 15 yards apart over a distance of about 3/4 mile. The PAX were instructed to remain in pairs and execute Merkins x 10 at every other light pole until we reached the bottom. Since pairs swapped (carrying MB) so frequently this exercise did a good job of keeping the PAX together.
Once we reached the bottom, as Ohms pointed out “We got this thing down here I guess we have to carry it back up.” YHC confirmed. That’s right – and that’s no accident. MB was carried back up in the same fashion except this time the exercise was Squats x 10 at every other light pole.
The carry back was uphill and was a bit of a snotwoggle. PAX were silent – no amount of mumblechatter could get MB up the long incline any faster.
Once all PAX arrived at the Lower Pavilion they were instructed to carry MB to the bottom of the hill.
Hills & Dips
PAX were to remain in the same pairs. MB will be carried to the top of the hill in the same fashion – alternating pairs. While Pair 1 carries MB to the top Pair 2 and Pair 3 execute AMRAP DIPS. Rinse and Repeat – number of times is up to QIC. We did it three times.
Dufresne
Last but not least, The Dufresne. PAX were asked to recall the movie The Shawshank Redemption. Where near the end *Spoiler Alert* Red narrates Andy’s escape as the following:

Andy crawled to freedom through five hundred yards of shit-smelling foulness I can’t even imagine- or maybe I just don’t want to. Five hundred yards… that’s the length of five football fields; just shy of half a mile. Andy Dufresne, who crawled through a river of shit and came out clean on the other side.

Yep, you guessed it. PAX were brought to the far end of the soccer field which, as YHC stated, might not be precisely 100 yards but it’s damn close. The PAX were instructed to crawl to the other side. It doesn’t matter what kind of crawl: bear crawl, crab walk, komodo, baby, commando, or seal crawl. Do whatever you have to do to get to the other side. Run back and Repeat. 
[youtube https://www.youtube.com/watch?v=uUqk95M9aLk?rel=0]
Unfortunately, we ran out of time to finish the full Dufresne – PAX were instructed to run back for 6MOM
With 3 Minutes left –

3MOM

Little Baby Crunches x 50
Flutter Kicks x 25

Moleskin

There’s more to the story here with MB – it represents something important not only just for us here, today. But in our lives everyday.
STL – Share The Load
It would have been difficult for any one HIM to carry this weight down AND back up performing every exercise along the way. It is all of our responsibility to carry the burden of our community together. And for any PAX member dealing with challenges great or small, good or bad. We help carry that load for one another, no matter what. Take the time to go above and beyond at your job, at home, at the bank, or wherever you may be. It’s easy to get worried about ourselves and what I need. Always look for opportunities to make the load lighter for someone else.
Encourage your fellow Pax who might be struggling to bring it to the COT – STL.
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/
F3Chatt Tshirt – preorders end 9/27
F3 Chattanooga Pre-Order January 2024
F2 HH – Mudslide will be coordinating.
New AO – We will be adding a Monday / Wednesday workout on the Brainerd side of town. Potentially at Camp Jordan. Be praying about this expansion and EH’ing, so our region can continue to grow and thrive.
_Angus Out

Conditions
Hot, muggy, wet, and sloppy.
Welcome and Disclaimer 

The Thang
Today PAX were instructed to grab a buddy and stick together. You push each other, you help your buddy keep moving forward. Kick it off at the top gate with 15 Burpees then grab your buddy and run to the bottom gate – the distance is about .5 miles hold plank IC at the bottom. 15 more burpees then head back to the top.
Also – want to thank Delta for gracing our Saturday workout. Good hustle!
The Warm Up
– SSH x 20
– Finkle Swing x 15 (with your buddy)
– SSH x 20
– Imperial Walkers x 20
– SSH x 20
– Ass Kickers x 20
– SSH x 20
– High Knees x 20
– SSH x 20
– Wide High Knees x 20
– SSH x 20
Mosey down to the pavilion.
Pax were instructed to grab their buddy. One grabs a piece of wall while the other execute an exercise, then flip flop.
– Squat Jumps x 5, Diamond Merkins (4 count) x 15
– Squat Jumps x 5, Carolina Dry Docks x 15
– Squat Jumps x 5, Merkins x 15
– LAC x 12, forwards flip flop
– LAC x 12, backwards
– Chinooks x 12, flip flop
– Chinooks x 12
– Moroccan Night Club x 12, flip flop
– Moroccan Night Club x 12, flip flop
– Wide Merkins x 15, Squat Jumps x 5
Mosey over to the little hill and grab your buddy.
PAX were instructed to perform 11’s on the Hill but to stick with their buddy — today we don’t go it alone we push each other get better together. At the bottom of the hill 1 squat sprint to the top and do 10 lunges then back down the hill, rinse and repeat until 10 squats at the bottom and 1 lunge at the top.
Mosey over to the big field up top to close out with a little 6MOM.
Countorama
Nameorama
Special welcome to FNG – Shortcake
Kotters to ChuckE and Burner – yall come back now ya hear?!
Moleskin
This community does not belong to YHC. It belongs to all of us, if you see an opportunity to serve others or see something you want to happen? Own it. Lead and rally the community around your cause. Whether it be service, fellowship, or more fitness opportunities. Take it on and let’s continue getting better together.
_Angus Out

Conditions
Beautiful sunshine, slightly humid. Warm enough snowflake has finally lost his hoodie.
Welcome and Disclaimer 

The Thang
Four Pax mosey around do a few side straddle hops at the base of Big Grass Hill. Trembling in its shadow they knew what YHC had in store as soon as we lit out in that general direction. The best way to get the blood flowin’ is to get the blood flowin’. We kick off this bright and balmy Saturday with a few side straddle hops and an immediate sprint up Big Grass Hill. This provides a bit of enlightenment, the hill don’t get easier but your view gets a whole helluva lot better. If thats not a truthnugget I don’t know what is.
Stretch-o-rama / COP
With a glorious view out over the trees with the sun continuing to rise we held each for a 20 second count. Deep breaths in between to get our minds right. YHC was feelin a bit like a yogi.
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
With the weinke in mind YHC modified the ever so popular and surprisingly complicated “warm up” to better suit the main event.
– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Imperial Walkers x 20
– Squat Jumps x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
Long mosey around and hold up at the top of the big field.
Escape to Juarez Valley
This workout is allegedly adapted from inmates that occupy Juarez Valley, one of the deadliest places on earth. YHC’s version of the Juarez Valley Challenge consists of ascending and descending repetitions in an alternating fashion. The repetitions are performed in descending order on all odd-numbered sets and on even-numbered sets, reps are performed in ascending order until you make a full swap.
Today the gloom was happy to entertain a whole lotta merkins and squats, each PAX was instructed to pick a “cell” which in our case was a parking spot and begin the beat down as follows:
20 merkins / 1 squat (walk to the other side of the cell between each exercise) repeat until you get a full swap.
19 / 2 , 18 / 3, 17 / 4, 16 / 5, 15 / 6, 14 / 7, 13 / 8, 12 / 9, 11 / 10, 10 / 11, 9 / 12, 8 / 13, 7 / 14, 6 / 15, 5 / 16, 4 / 17, 3 / 18, 2 / 19, 1 / 20
YHC and PAX were winded, a TenCount was required.
With plenty of time left, YHC took off on a mosey down the sidewalk 10 BBS at each lamp post until we get down to the Little Grass Hill. Take a run up and head to the lower pavilion.
YHC calls an audible –
10 Dips, 10 Squats, 10 Dips, 10 Step ups, 10 Dips, 10 Box Jumps
Rinse and Repeat.
With “Plenty of Time” we head up to the top pavilion for some 6MOM.
Naked Man Moleskin
YHC is incredibly proud of the growth shown by all PAX in our AO. With a lot of faces coming and going but we’ve got a strong core stepping up to lead us all to become stronger men together. Keep it up.
Countorama
Nameorama
_Angus Out

Conditions
Perfect Weather
Welcome and Disclaimer 

The Thang
Four Pax mosey about until YHC realizes that the weinke was left behind. We scaled the big hill in order to retrieve it. There was much mumble chatter.
Stretch-o-rama / COP
Each held for a 20 second count. Deep breaths in between to get our minds right.
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
Begin the COP
– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Imperial Walkers x 20
– Squat Jumps x 15
– Diamond Merkins (4 count) x 15
– Carolina Dry Docks x 15
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
Long mosey around and hold up at the top of the big field.
The Great Bambino
All pax congregate at “home plate”  in a single line and perform an exercise AMRAP while 1 pax at a time runs all the way around the diamond. Each runner returns to the end of the line and resumes the exercise. The pax are encouraged to run fast, because the faster they run the fewer reps they will have to perform. Or run slow and make it suck. Once each pax has run a lap they proceed to the next exercise.
– Angle Grinders
– Squats
– LBCs
– Merkins
Rock BLOCK
Each pax holds there coupon and performs the exercise as instructed then passes it to the right. Exercises performed should spell out the word B-L-O-C-K. 
B – Bent over rows x 5
L – Lunges x 10
O – Overhead press x 15
C – Curles, Top Curl x 5 Bottom Curl x 5, Full Curl x 10
K – Kettle Bell Swing x 25
Everyone puts their rocks down and moves two rocks to the right.
Rinse and Repeat.
Mosey up to the top parking lot for Ring of Fire. 
Countorama
Nameorama
_Angus Out

170506
Conditions
44 Degrees and Soggy
Welcome and Disclaimer
The Thang
4 PAX were presented and accounted for just in time to start the longest capri lap in history as stated by Gus, but YHC knew how long it takes Burner to show up to post. It was just long enough. We did an extra long mosey before we started our stretch at the hill just down from the top pavilion.
Stretch-o-rama / COP
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Squat Jumps x 15
YHC was feeling generous so PAX were instructed to head out on another little mosey to keep out of the wet grass, we settled onto the gravel lot instead.
– Diamond Merkins (4 count) x 15
– Carolina Dry Docks x 15
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
We set off on another loooooong mosey up the road hill mixing in some bernie sanders in there to keep things fresh. We flipped it back around and proceeded to mosey all the way back to the far end of the big field at the top.
The Main Event
Stupid 21
Just like Super 21 except its nothing like it. Place four cones in a large square each one about 50 paces apart. At corners 1 and 3 perform your exercise, corners 2 and 4 perform 5 merkins. Repeat until you get up to 21.
Squats vs Lunges with 5 merkins as the corner kicker
Rock Curls
Top x 10
Bottom x 10
Full x 20
Chunk those rocks back to their respective pits and head on back to the top
Aborama
—-
Countorama
Nameorama
BOM
_ANGUS OUT