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Clear Eyes, Full Bodies, Can’t Lose

 

QIC:  Fissure
Date: 08/11/2018
PAX: Doodles, Geek Squad, ROTCee (FNG Brandon Adcock), The Peddler, Free Candy, The Count (Respect), Sundance, Threeskin
AO: Landfill

Conditions

Perfect.  Not too long before chilly mornings are upon us.

The Disclaimer

This is F3.  I’m not a professional.  You’re here on your own free will.  Push yourself don’t hurt yourself.  The Count will help you to your car if you tear a hammy (thoughts and prayers, Radiohead).

COP

SSH x 25 IC -> mosey around the upper field coming to a halt at the top of the hill by the rocks.  Staying in a single file line mosey down the hill, then along base of the hill for ten yards and sprint to top of the hill then mosey along top of the hill and back down.  Do this x 4 and we were at the end of the hill -> mosey to dog park area

The Thang

Clear eyes, Full body (well, close to it), Can’t lose
Legs – Slow n low squats IC, Squats IC, Al Gore IC, Lunges IC, Al Gore IC, reverse lunge up path for 50 yards then mosey to middle lot
Chest – Wheel merkin (3), merkins IC, hand release merkins x 20 OYO, wheel o merkin (2), mosey up hill grab coupon and circle up by swings
Shoulders – LBAC IC, reverse IC, cherry pickers IC, Overhead press coupon IC, seal claps IC, hold front raise IC, front raises IC, seal claps, overhead press IC
3 groups of 3 worked through 3 stations.  station 1 = plank swings. station 2 = 8 count bodybuilders.  station 3 = run up hill to soccer goal with coupon and back.  We completed 1 round.
Walk up hill to pavillion each man faced a side of a pillar/post whatever it’s called.  With hands on the wall we did 4 count high knees and held the fourth count for one second.  5 rounds of 30 seconds with 30 second breaks between.
Mosey down the hill to lower pavillion.  Incline pushup on picnic bench plus box jump equals 1 rep.  We did 20 reps.
Mosey to upper pavillion.  Flutterkicks, American hammers.  Done.

COT

I briefly shared about recent experience spreading the good news of F3.  Common response (besides YOU WORKOUT HOW EARLY???) is something about how they used to workout and would love to get that “spark” back.  That “spark” is something different for everyone but there’s no reason to settle for it being gone.  Spread the word fellas.  
Let’s all be praying for The Count’s brother who recently received a tough cancer diagnosis.  May not have much longer.

Moleskin

The Peddler brought his stepson, Brandon, and he worked his tail off.  He’s in Mr. Clean’s class at Red Bank High and was eager to share about JROTC so we named him ROTCee.  

News

GoRuck Tough in Chattanooga this weekend!
Memphis GrowRuck next month
No Landfill 8.25 – Cam run instead.  Sign up and wear your F3 shirt!
 

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Parking Lot Beatdown

QIC:  Fissure
Date: 08/01/2018
PAX: Free Candy, Choir Boy, Tony Boyd aka Journey (FNG), Oscar, Sidekick, Whittler, Threeskin
AO: Beast Ridge

Conditions

70 but felt like 75, 91% humidity, wind 2 mph SSW

The Disclaimer

This is F3.  You came on your own free will.  I’m not a pro and I don’t know about your injuries so push yourself but don’t hurt yourself.

COP

“Slaughter Starter”  10 burpees, 9 squats, 8 burpees, 7 squats, 6 burpees, 5 squats, 4 burpees, 3 squats, 2 burpees, 1 squat, 10 burpees.
Lined up at first line of cones.  4 Pax held a DRP coupon.  Mosey to cones 75 yards across the lot and hand off the DRP.  Mosey back.  Next rounds went high knees, butt kickers, side shuffles then another round of moseying.  The Pax were gassed.
Circled up for SSH x 25 IC, LBACs x 15 IC, Reverse, Cherry Pickers, Shoulder press, Travoltas (or Saturday Night Fevers) x 10 each arm IC, Carolina Dry Docks x 10 IC, Hand release merkins x 10 OYO, SSH x 25 IC

The Thang

8 stations lined the front of parking island 1 for round 1

  • Burpee broad jump x 7 out then back
  • Overhead clap while holding Al Gore
  • Merkins
  • Squats with DRP
  • Bent over rows with DRP
  • Curls with DRP
  • Overhead lunges with DRP
  • Plank

Pax moved up the line when station Burpee/Broad jump was completed
Round 2 subbed Burpee broad jumps for a 75 yard sprint and back
Circled up for more SSH, Squats, Merkins then more SSH to get heart rate back up
MOM
Flutterkicks x 15 IC
American Hammers x 10 IC
Donkey Kicks x 10 OYO
Pickle Pounders x 10 IC
Flutterkicks x 15 IC
Boxcutters x 10 IC

COT

I shared a story about Jarrod Lyle, a PGA tour player who has dealt with cancer for the last 20 years.  His battle is coming to an end and it’s a tough story that hit me hard yesterday.  I have two young kids like Jarrod.  I’m close to his age.  It was a good reminder that we’ve got it made and need to be thankful.
https://golfweek.com/2018/07/31/jarrod-lyle-decides-to-stop-cancer-treatment-he-has-reached-his-limit/?utm_source=golfweek&utm_medium=recirc&utm_campaign=rail-most-popular

Moleskin

This was a bit of a retread from my recent Q at The Huey but with all new guys it worked well and the guys worked hard!

News

Cam Run  8/25 will replace The Landfill, https://www.camrunchattanooga.com/ 
Scenic City Mud run, 9/1, http://sceniccitymudrun.com/
GoRuck Chattanooga Tough, 8/17 https://www.goruck.com/event-13223/
Memphis GrowRuck, 9/21 thru 9/23, https://f3nation.com/2018/06/24/growruck-12-memphis-pre-blast/

Upcoming Qs

https://f3chattanooga.wpcomstaging.com/q-schedule/

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IT’S STILL A DISC

 

QIC:  Fissure
Date: 07/21/2018
PAX: Prosciutto, Free Candy, The Count (Respect), Mudslide, Moondance, FNG-Dirty Laundry (Rocky Lapere), Speed Bump, Steam Engine, Milkman, Geek Squad, FNG-Hunchback (Cristian Lagunas), Threeskin
AO: Landfill

Conditions

Closest thing to a chilly morning we’ve had in a while after overnight storms.  Didn’t last long, though.

The Disclaimer

This isn’t your normal bootcamp Saturday at the Landfill.  Let’s have us some fun.

COP

We had a couple stragglers leaving plenty of time for some stretching OYO followed by SSH, squats, lunges, then more SSH IC

The Thang

ULTIMATE

Moleskin

It’s pretty important to refer to this game correctly when you surround yourself with High Impact Men the likes of F3 Chattanooga.  I was sharpened this week when I referred to it as ultimate frisbee.  Never again.  Never again.
Good times were had today.  We broke up into teams of six until our thirteenth arrived giving us a sub (PTL).  Shirts vs Skins.  Shirts prevailed 10-8 in a hard fought match.  We need to do this again soon.
 

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Live in the Moment…with Burpees

QIC:  Fissure
Date: 07/17/2018
PAX: Ducktales, Geek Squad, Hardtail, Leftovers, Lugnut, Mr. Clean, Picasso
AO: The Huey

Conditions

Less humid than yesterday but still get sweaty quickly weather.  Mr. Clean enjoys get sweaty quickly weather at all times, FYI.

The Disclaimer

This is F3.  You came on your own free will.  I’m not a pro and I don’t know about your injuries so push yourself but don’t hurt yourself.

COP

Mosey to the back lot.  Commence Slaughter Starter.  10 burpees, 9 squats, 8 burpees, 7 squats, 6 burpees, 5 squats, 4 burpees, 3 squats, 2 burpees, 1 squat, 10 burpees.  The Pax were pumped!
Lined up at parking island 1 facing parking island 2.  4 Pax held a DRP coupon.  Mosey to island 2 and hand off the DRP.  Mosey back.  Next rounds went high knees, butt kickers then side shuffles.
Circled up for SSH x 22 IC, Travoltas (or Saturday Night Fevers) x 11 each arm IC, Imp Walkers x 22 IC, Willy Mays Hays with baby arm circles x 11 IC, 10 count breather because oooooooof, 11 more WMH with baby arm circles in reverse, SSH x 22

The Thang

8 stations lined the front of parking island 1 for round 1

  • Burpee broad jump x 7 out then back
  • Overhead clap while holding Al Gore
  • Overhead press with DRP
  • Squats with orange cinderblock
  • Bent over rows with orange cinderblock
  • Curls
  • Overhead lunges with DRP
  • Incline merkins on orange cinderblock

Pax moved up the line when station 1 was completed
Round 2 subbed Burpee broad jumps for a sprint to parking island 2 and back
Pax carried the coupons with quickness back to Picasso’s car that was kind enough to give YHC a ride today
Lined up down sidewalk inside the track facing THE HUEY
Monkey Humpers x 10 IC
Squats x 10 IC
Lunges 10 IC
Monkey Humpers x 10 IC
American Hammers x 15 IC
Flutterkicks x 10 IC

Moleskin

We all need a reminder to live in the moment because it’s too easy to get carried away worrying about tomorrow or next month or next year or the next ten years.  It’s a waste of time and energy.
Matthew 6:33-34  –  But seek first the kingdom of God and his righteousness, and all these things will be added to you.  Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself.  Sufficient for the day is its own trouble

News

Cam Run  8/25, https://www.camrunchattanooga.com/ 
Scenic City Mud run, 9/1, http://sceniccitymudrun.com/
GoRuck Chattanooga Tough, 8/17 https://www.goruck.com/event-13223/
Memphis GrowRuck, 9/21 thru 9/23, https://f3nation.com/2018/06/24/growruck-12-memphis-pre-blast/

Upcoming Qs

https://f3chattanooga.wpcomstaging.com/q-schedule/

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Fissure Swizzles and Sweat

QIC:  Fissure
Date: 07/10/2018
PAX: Ringwald, Bookworm, Hard Hat, Deep End, Whittler, Headshot, Laces Out (Respect), Picasso, Sunshine, Flemish, Speed Bump, VSquared, Angus, The Count (Respect), Band Camp, Cable Cutter, Candu, Sidekick, Wort
AO: Hill City

Conditions

Just your perfect July, long sleeve type morning

The Disclaimer

F3 is Free and I’m not a professional.  You’re here on your own free will.  Push yourself but don’t hurt yourself.

Mosey to Great Hall for COP
10 Burpees OYO
SSH x25
Good Morning x 10
Willie Mays Hays x 10 IC
Squats x 20 IC
Slow and low merkins x 10 IC
10 Burpees OYO
Mosey to center of Coolidge
8 count bodybuilders x 15
Squats x 20 IC
Slow and low merkins x 10
Mosey to bottom of circle opposite carousel
The Thang:
60 seconds of AMRAP merkins, sprint across the circle, SSH x 15 IC, 3 burpees OYO on way back
120 seconds of AMRAP LBCs, sprint across the circle, SSH x 20 IC, 4 burpees OYO on way back
120 seconds of AMRAP squats, sprint across the circle,  SSH x 15 IC, mosey back
60 seconds of AMRAP big boy sit-ups, sprint across the circle, SSH x 20 IC, 10 burpees on way back
Flutter kicks x 15 IC courtesy of The Count, x 15 IC courtesy of V-Squared, sprint across the circle, SSH x 15 IC, mosey back
Box cutters x 15 IC courtesy of Flemish, spring across the circle, SSH x 15 IC courtesy of Sunshine, mosey to center
8 count bodybuilders x 5, mosey towards Blue Rhino
Mary:
Stop in opening on other side of walking bridge
8 count bodybuilders x 5
Flutter kicks x 15 IC courtesy of Cable Cutter
American Hammers x 15 IC courtesy of Ringwald
Weezy Jeffersons x 10 IC courtesy of Band Camp
Fissure Swizzles x 10 IC courtesy of Picasso
 

Moleskin/Circle of Trust/Ball of Man

20 PAX today.  That’s a lot of HIM right there.  We spoke briefly about spreading the word and continuing to grow F3 Chattanooga.  It doesn’t take much to get guys interested.  Often times it just takes an actual invitation.
We welcomed Band Camp from F3 The Fort today.  He’s only kind of a gamecock so he’s cool.  He also showed us the Weezy Jefferson!
Angus last Q is Thursday at Hill City!

News

Special Ruck this Sunday evening to honor the anniversary of the 2015 terrorist attack, startex/endex details to come, stay tuned on Slack
Chattanooga GoRuck event – August 17th, https://www.goruck.com/event-13223/
Memphis GrowRuck event, September 21-23, https://f3nation.com/2018/06/24/growruck-12-memphis-pre-blast/

Upcoming Qs

https://f3chattanooga.wpcomstaging.com/q-schedule/

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What Gets Measured Gets Done

QIC:  Fissure
Date: 06/27/2018
PAX:  Leftovers, Ducktales, Ohms, The Count (Respect), Geek Squad, Mr. Clean,
AO: Lions Den

Conditions

Stormy but safe enough to get it done.  Rain greeted us as we started and hung around for a while.

The Disclaimer

This is F3.  There isn’t a fourth F but if there was it would stand for Free.  I’m not a professional.  Work hard but modify when necessary.

COP

We met on the track and the rain started promptly at 530 and stayed for the warmup and sprint work
10 burpees OYO, Seal Claps x 15 IC, Imp Walkers x 15 IC, 10 Burpees OYO, Fire Hydrants x 10 each leg IC, 10 Burpees OYO, 2 Laps around the track sprinting straight aways jogging the curves together, 10 burpees OYO.

The Thang

Mosey to big bleachers, 10 burpees OYO.  Partner 1 – 10 diamond merkins hold plank while partner 2 runs to top and back then swap until each partner hits 50 reps
Lunges x 10 IC as a group then step ups to top of bleachers and down, RnR x 5, 10 Burpees OYO
Mosey to Parking lot, 10 burpees OYO
Pick between Bear Crawl, Lunge and duck walks then proceed with suicides over 7 parking spaces.  10 burpees OYO
MOM – box cutters, flutter kicks, 10 burpees OYO, 10 burpees as a group on The Count’s recommendation.  100 total burpees for the day.

Moleskin

YHC informed the pax they had a quota to hit before we got started without being too specific.  They quickly realized it was a burpee quota.  As we approached the quota of 70 burpees I encouraged the group that it never hurts to exceed a quota.  What gets measured gets done and by golly we should be over achievers.  100 burpees ain’t too shabby.  We need to be setting measurable goals instead of always saying we want to “get better.”  
 
 

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Ready. Set. Go.

QIC:  Fissure
Date: 06/19/2018
PAX: VSquared, Bogey, Flop (F3-GrandStrand), Ohms, Ringwald, Angus, Free Candy, Whittler, Early Bird, Laces Out (Respect), The Count (Respect), Wort
AO: Hill City

Conditions

Warm and muggy

The Disclaimer

You’re here on your own free will.  Push yourself but don’t get hurt.  

COP

Various fun in cadence including Good Mornings, SSH, Imperial Walkers, Butt Kickers, High Knees and Merkins

The Thang

YHC has spent the last couple weeks packing and moving so today was admittedly less creative than others, but we WORKED
Indian Run sandbag handoffs and 3 Ring Circus
5 laps Indian Run around the Coolidge Park loop, last man sprinted to the front to grab the bag
Broke up into groups of 3, first man completed a 40 yard sprint and back while second man held plank and third man did curls with a coupon (cinder block).  PAX rotated until all 3 had done the deed.  First group to complete took a breather while the rest did burpees.  5 for second, 8 for third, 10 for fourth.  We changed up the core and coupon exercises each time and rotated out teams to keep it more fun.  We worked hard.
For MOM we had a few minutes for flutterkicks, box cutters and planks

Moleskin

We welcomed Flop from F3 Grandstand.  An admitted Gamecock fan, he was a good sport as YHC attempted to inspire the tired PAX with Deshaun Watson.  I think everyone else was very inspired.  Right?

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Filling the BB Void


 

QIC: Fissure
Date: 05/26/2018
PAX: Angus, Candu, Geek Squad, Prosciutto, Ringwald
AO: Landfill

Conditions

Muggy
The Disclaimer
This is F3.  I’m Fissure.  It’s hot.  Let’s roll.

COP

SSH x 15
Good mornings x 10
Imperial Walkers x 10
SSH x 15
SnL squats x 10
Lunges x 10
SSH x 15
Slow count body builders x 10
Flutterkicks x 25

The Thang

Mosey to bottom of Landfill
Partner up, wheelbarrow one or two lights, five merkins then swap, halfway up
Partner carry as far as you can, no further than 3 or 4 lights, then swap, rest of the way up

 
 
 

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Adding Consecutive Burpees

 

QIC:  Fissure
Date: 05/10/2018
PAX: Ringwald, Picasso, Angus, Flemish, Ohms, Ducktales, Sidekick, Speed Bump, The Count (Respect)
AO: Hill City

Conditions

66°, Clear, felt like 77°, Humidity 76%, Wind 4 mph South

The Disclaimer

This is F3.  I’m not a professional.  Try hard but don’t hurt yourself.

The Thang

Mosey from the vicinity of the Blue Rhino to walking bridge
Commence 20 x Squats IC, 10 x Lunges IC at the beginning, middle and end of the bridge, mosey in between
Mosey to the steps at Ross’s Landing
Commence consecutive burpees starting with 10 on down to 1 with box jumps up the steps in between.  Some used step ups in place of box jumps for modification or incline merkins and dips on the bottom step.
Mosey back to the Blue Rhino
MOM consisted of wheel barrows around the blue rhino.  Switch after each loop until time called.

Moleskin

A couple dedicated PAX grumbled about their sore legs as this week has been pretty leg heavy.  YHC felt a little bad having to miss The Griff yesterday but it appears the grumbling was warranted after the leg thrashing administered by Picasso.
There was further mumble chatter about shortcuts to adding up how many burpees we enjoyed today.  Here’s an informative link to adding consecutive numbers, http://math.wikia.com/wiki/Adding_Consecutive_Numbers, and we did 55.  You’re welcome.
The word of the day was Generosity.  It’s important to give of yourself – to your family, friends, job, etc.  This is modeled at every workout when the Q puts time into the beat down we all enjoy.  It was noted that the best motivation to show up is knowing your friends will be there to help make us all better.

News

FBC – Longhorn 0600
Nashville GoRuck – Father’s Day Weekend

Upcoming Qs

05/11/2018 – Mr. Clean
05/14/2018 – Sidekick
05/15/2018 – Laces Out
05/16/2018 – Ohms
05/17/2018 – Rainman
05/19/2018 – FLAG FOOTBALL!!!!!!!

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Leg Loops

QIC: Fissure
Date: 04/25/2018
PAX: Angus, Mr. Clean, Speed Bump, Whittler
AO: The Griff

Conditions

57°, Cloudy, felt like 57°, Humidity 79%, Wind 4 mph WNW

The Disclaimer

This is F3.  I’m not a professional.  Push yourself.  Don’t hurt yourself.

COP

  • Mosey 1 lap
  • SSH x 20 IC
  • Toe Merkins on the curb x 10 IC
  • Imperial Walkers x 20 IC
  • SSH x 20 IC
  • Toe Merkins on flat earth x 10 IC
  • High Knees x 20 IC
  • SSH x 20 IC
  • Mosey 1 lap

The Thang

Leg Loops
Loop 1, Slow n Low Squats x 10 (together) every quarter lap of the playground loop, lunge in between
Loop 2, Jump Squats x 10 every quarter loop, reverse lunge in between
Loop 3, Regular Squats x 15 every quarter loop, run in between
8-count Body Builders x 10
Flutterkicks x 20 IC, American Hammers x 15 IC, 8-count body builders x 5
Flutterkicks x 15 IC, American Hammers x 10 IC, 8-count body builders x 5
Flutterkicks x 10 IC, American Hammers x 10 IC
Run 3 loops at easy pace, Run 1 loop fast(er)

Moleskin

One of the PAX pointed out that YHC was the oldest of the 5 HIM gathered.  So, that’s great.
Also great was the halitosis discussion — some mighty ripe breath in the gloom this morning.
We closed with a 3rd F discussion.  F3 is unique in that it encourages and embraces faith but does not prescribe any faith in particular.  I’d encourage anyone interested to check out the Qsource for great material. https://f3nation.com/category/q/
This was especially relevant to the 3rd F:  https://f3nation.com/2018/04/02/study-q1-11/

News

FBC @ Longhorn at 6am.  Run/Ruck opportunity prior so consult Fellowship channel on Slack

Upcoming Qs

Thursday – Angus (Hill City)
Saturday – Ohms (Landfill)