Angus gave a moleskin back early in my “F3 Career” that was titled “Don’t Save Anything for the Swim Back”. I highly suggest you, either find the BackBlast for this one or consult Angus. It has stuck with me ever since, and I thought about it even more as I was watching TV this morning at 0345. Not much to find.
I did come across some world elite triathlon racing. One of the women racing was interviewed and asked her strategy. She said, “a lot of people ask me, do you hold some back on the bike to save up for something else or do you run harder since that’s your best race.” Her response to this was simple, “I only do what I know how to do, swim as hard as I can, run as fast as I can, and pedal with everything I have and see where I end up.”
She won the race. Don’t save anything for the swim back. Have a great week! See you all next Monday! God Bless. Happy Easter. He is Risen.
Clean Out
HUEYS AND BOMBS
QIC: Mr. Clean
Date: 03/29/2018
PAX: Snipes
AO: The Huey
Conditions
Shorts and t-shirt weather!! Welcome back Spring! Allergies are worth it! 65 degrees and humid.
The Disclaimer
I am not a professional, I will not stand over you with a clip board, you are here on your own free will, push hard, modify if necessary, and be safe.
COP
SSH x20 IC
Plan x15 IC
Alternating Toe Touches x15 IC
SSH x18 IC
The Thang
I got to The Huey early this morning with excitement for an FNG, because, let’s be honest, naming three FNGs in one week is really stinkin cool! I took an easy 2 mile warm-up run and anxiously awaited the arrival of the latest FNG…
Well, along with the landing of The Huey, a Snipe also came in for a landing for a pleasant surprise for me. He truly pulled through, as our FNG failed to show this morning.
BOMBS
I had forgotten about the BOMBS routine in the Exicon and thanks to Ohms beatdown yesterday, I was inspired to include it this morning. During the description, mumblechatter ensued about the “love of running” and possible Splashing of Merlot.
Breakers – 100
Overhead Press – 100
Merkins – 150
Bent Over Rows – 100
HUEYS
While doing BOMBS, I realized I needed to call an audible as I had not done anything to honor The Huey. So, we did HUEYS. Similar to BOMBS, well it is BOMBS, with different letters. You guys know, “same thing, just different”.
Headbusters (Inspired from Tuesday’s Huey activities) – 50 Each Arm
Under the Tree Dips – 150
EL B Cs – 100 (4 COUNT)
Yeti Raises – 50
Shrugs – 50
Moleskin
This morning I decided to study my Bible before my workout (I was just led to do that, so thanks mainly be to Fissure for that), and just decided to open it and see where it landed….Psalm 24 it was. These verses spoke to God’s Glory and ruling over the Earth truly moved me. I then sought the Gospel of Luke for the death and Resurrection. What a friend we have in Jesus and how amazing it is to be saved.
I was called to this faith that I call Christianity and with that faith I must strive to Love all equally as Christ did. This goes for any and all men who decide to come to F3…no matter where you rest your beliefs, I will still do everything I can to support you in the gloom and in your personal life; because that is my mission as a Christian and as a man of F3!!
If you are reading this and are not a Christian, then please do not shy away from F3. Yes, I will share my faith as much as I can, but that DOES NOT mean I will shun you for yours. I love you as the brother that you are.
News
Friday Breakfast Club – Lillie Mae’s (Order when you get there!)
April 6th – Fissure, Picasso, and Vila representing F3 in the Nashville GoRuck
August 2018 – Go Ruck Chattanooga – Vila for details
September 2018 – Tough Mudder Nashville – Ohms for details
April 2018 – Chattanooga MS Walk – Mr. Clean for details
Upcoming Qs
03/31/2018 – Steam Engine (Landfill)
04/02/2018 – Prosciutto (Beast Ridge)
04/03/2018 – Laces Out (Hill City)
04/04/2018 – Snowflake (The Griff)
04/05/2018 – Whittler (Hill City)
04/07/2018 – Angus (Landfill)
The Huey Takes Flight!
QIC: Mr. Clean
Date: 03/27/2018
PAX: Geiger & Lugnut
AO: The Huey
Conditions
45 degrees but very windy!
The Disclaimer
This is a free, peer lead workout, we do not clipboard, you are here on your own free will, modify if necessary, be aware of your surroundings, F3 and YHC is not responsible for any injury but will politely help if something were to happen.
COP
SSH x15 IC
Finkle Swings x15
SSH x15 IC
Imperial Walkers x15 IC
SSH x15 IC
Alternating Toe Touches x15 IC
SSH x15 IC
The Thang
YHC was disappointed to miss his Rucking Brother Fissure’s VQ, but we both understand the value in the growth of F3. With his blessing, YHC Qed at the Huey knowing one HC was already in the bag (that is a 100% improvement from last week!!!!!). A vehicle arrived in the Gloom at about the same time as YHC and delivered a pleasant surprise with a THIRD PAX!! AYE!!
ROTORtation
Pax 1 ran to the Veteran’s Memorial/Honor Placard and completed 5 Incline Merkins while Pax 2 did clean and presses. Flapjack. Rinse and Repeat until the Q called “ROTATE!”
Pax 1 ran to the Veteran’s Memorial/Honor Placard and completed 10 step-ups while Pax 2 did Shoulder Presses. Flapjack. Rinse and Repeat until the Q called “ROTATE!”
Pax 1 ran to the Veteran’s Memorial/Honor Placard and completed 15 Squats while Pax 2 did curls. Flapjack. Rinse and Repeat until the Q called “ROTATE!”
Pax 1 ran to the Veteran’s Memorial/Honor Placard and completed 20 Merkins while Pax 2 did Bent Over Rows. Flapjack. Rinse and Repeat until the Q called “ROTATE!”
A 10 Count was Needed at this point. Talks of Splashing Merlot were in midst…
Modified Dora
Ran to “Veteran’s Memorial Park” Sign
Completed: 50 Merkins, 75 (4 count) LBCs, and 100 Tri-Cep Extensions
Moleskin
It was was EXTREMELY difficult to miss a fellow brother’s VQ this morning, especially one that I have grown to love and respect significantly, but The Huey was humming with an HC and a surprise arrival from an additional PAX. So….
(Insert the Splashing of Merlot activities for the day)
The lesson and challenge is this… Don’t leave a man standing by himself under a lamp post. If we say there is a location that is available to post, then a Q will be there ready to put you through a Beatdown in the Gloom. The challenge as F3 men: Don’t leave others standing by themselves under a lamp post when they need you the most. Whether its building trails for a pre-school or leading Cub Scouts, always be that guy that is there for other people. Show love, compassion, and empathy any and every chance you get.
–Mr. Clean Out
News
Friday Breakfast Club – Lillie Mae’s
April 6th – Fissure, Picasso, and Vila proudly representing F3 in the Nashville GoRuck
August 2018 – Go Ruck Chattanooga – Vila for details
September 2018 – Tough Mudder Nashville – Ohms for details
April 2018 – Chattanooga MS Walk – Mr. Clean for details
Upcoming Qs
03/28/2018 – Ohms (The Griff)
03/29/2018 – Sidekick (Hill City)
03/31/2018 – Steam Engine (Landfill)
04/02/2018 – Prosciutto (Beast Ridge)
04/03/2018 – Laces Out (Hill City)
04/04/2018 – Snowflake (The Griff)
04/05/2018 – Whittler (Hill City)
04/07/2018 – Angus (Landfill)
In Other News…Accountability
QIC: Mr. Clean
Date: 03/21/2018
PAX: Whittler
AO: The Griff
Conditions
35 degrees. Wind chill somewhere in the mid 20’s. Spring showed up, got scared, and went back into hiding. F3 Men still post…
The Disclaimer
I am not a professional, but push yourself today and modify if necessary. Should you be injured, I will be happy to provide assistance but am not liable.
COP
SSH x20 IC
Finkle Swing x20 OYO
Alternating Toe Touches x15 IC
SSH x20 IC
Plank x20 IC
The Thang
YHC is on round #3 for Qing. Like burpees, the only way to get better at Qing is to do more Qing, so here we go! Thanks to Whittler for showing up in the Gloom! He is a TRUE HIM of F3 Chatt!!
Dora
100 Merkins
200 LBC’s (IC)
300 Squats
Rucking Dora
Pax 1 ran to Ruck, brought pack to Pax 2. Pax 2 completed Clean and Press Exercises. Flap Jack. Rinse and Repeat for 5 minutes.
Pax 1 ran to Ruck, brought pack to Pax 2. Pax 2 completed Curls. Flap Jack. Rinse and Repeat for 3 minutes.
Pax 1 ran to Ruck, brought pack to Pax 2. Pax 2 completed Lawnmowers. Flap Jack. Rinse and Repeat for 3 minutes.
6 MOM
In a effort to help Whittler as much as possible, YHC gave him the lead for 6 MOM…
Flutter Kicks x15 IC
BBSU x15 IC
Hello Dolly x10 IC
American Hammer x10 IC
Freddie Mercury x15 IC
Plank x10 IC
Moleskin
Accountability is still everything. Whittler and YHC held each other accountable. WE must also find the positives in disappointing situations. In other words, only 2 PAX at The Griff this morning still represented a 100% improvement from The Huey. Companies would kill for 100% gains! Aye!
–Mr. Clean Out
News
Chattanooga MS Walk
Date: April 21, 2018
Start/Finish Location: Coolidge Park – 150 River St., Chattanooga, Tennessee 37405
Time: site opens at 9:00 a.m.; walk begins at 10:00 a.m.
YHC is making a plea to the men of F3 Chatt to support this cause!
GoRuck – August 2018
Tough Mudder – September 2018
Thirsty Thursday – Oddstory Brewing Co (Whittler for more details)
***The Huey*** Tuesday and Thursday Bootcamp in Soddy Daisy
Upcoming Qs
Whittler 03/22/2018 (Hill City) VQ ALERT!!!!!
Angus 03/24/2018 (Landfill)
Beast in Show 03/26/2018 (Beast Ridge)
Fissure 03/27/2018 (Hill City) VQ ALERT!!!!
Ohms 03/28/2018 (The Griff)
Flying Solo in The Huey
QIC: Mr. Clean
Date: 03/20/2018
PAX: The Gloom
AO: The Huey
Conditions
55 degrees. Extremely foggy so the Gloom was extra heavy. Very humid.
The Disclaimer
The disclaimer was given swiftly and the beatdown began.
COP
SSH X15 IC
Finkle Swings X15
Alternating Toe Touches X15 IC
SSH X15 IC
The Thang
YHC is attempting to provide an opportunity for our Soddy Daisy consortium of brothers to have a more convenient location to post in The Gloom. The hope, as stated in Field of Dreams, “if you build it they will come” or, more appropriately, “if you post they will come”. Ironically, YHC and fellow F3 brother Prosciutto discussed a mirrored beatdown with ALARMs and YHC almost slept through his alarm. However, should a Pax arrive with no Q, we would surely fail at our future AO.
YHC once again brought the rotors for coupons today as The Huey fails to provide an ample supply of DeWayne’s (rocks).
ALARM Rotations
ALARM #1
Shoulder Press x15 OYO
Lunges x15 OYO
LBCs x15 IC
Run 0.25 Miles
Merkin x15 OYO
ALARM #2
Shoulder Taps x15 IC
Squats with Coupon x15 OYO
Superman x15 IC
Run 0.25 Miles
Merkin x15 OYO
ALARM #3
Shrugs x15 IC
Monkey Humpers x15 IC
Crunchy Frogs x15 IC
Run 0.25 Miles
Merkins x15 OYO
ALARM #4
Curls x15 OYO
Squats with Coupon x15 OYO
Plank x15 IC
Run 0.25 Miles
Merkins x15 OYO
Extended Mosey – 1.25 Miles
Moleskin
YHC had a moleskin planned to inspire this new AO and talk about growth within F3 Chatt along with the importance of commitment. Well, the Lord had other plans as YHC solo posted this morning, so here is to hoping the committed Pax read this moleskin.
In a conversation with Angus, the idea of better marketing for F3 Chatt was discussed. YHC stated this to simply create a talking point about the length time in which “the word” of gloomy beatdowns made it to YHC. However, it was perceived as something slightly different, enter the inspiration for today’s moleskin provided by Angus.
“This thing doesn’t really need marketing as much as it needs people caring enough to keep people accountable. That means a whole lot more than call outs in GroupMe.” AYE!!! (Thanks Angus)
This “thing”, this CSAUP “thing” that we call F3 is much more than a logo, much more than burpees, much more than mumblechatter, much more than ruckership. It’s a family hike with your F3 brother, it’s a random lunch ruck, it’s a Sunday afternoon pick-up b-ball game, or it’s a phone call to check-in. ITS A STINKIN’ BROTHERHOOD forged through adverse conditions.
YHC spoke with CSPAN yesterday and learned a lot. The conversation led to learning that we hold a bond with this “thing”. You guessed it, we both fight through the gloom (adverse consitions), together in spirit. CSPAN is a man that served his country proudly, much like our OG F3 Chatt brother Gus, yet he talked to me like we were equals. He talked to me like a friend. He talked to me because he believes in accountability that comes in all the hearts resting behind that simple 3.5 inch logo that is F3!
God Bless All of you men who believe in accountability and brotherhood! AYE!!
-Mr. Clean Out
News
Ragnar this weekend (Picasso running)
Go Ruck – August 2018
Tough Mudder – September 2018
Morning News featuring F3 – (Angus, Ohms, and Prosciutto)
Upcoming Qs
03/21/2018 – Mr. Clean (The Griff)
03/22/2018 – Whittler VQ ALERT!! (Hill City)
03/24/2018 – Angus (Landfill)
03/26/2018 – Best in Show (Beast Ridge)
03/27/2018 – FISSURE VQ ALERT!! (Hill City)
03/28/2018 – Ohms (The Griff)
5K Ruck & Run at The Griff
QIC: Mr. Clean
Date: 03/19/2018
PAX: Ohms & Steam Engine
AO: The Griff
Conditions
Cool. Mid 50’s.
The Disclaimer
Since this a ruck, please be extra aware of your surroundings and watch your six. Welcome FNG! This is much different than the typical workouts here in F3, so YHC encourages you to visit Hill City, The Griff (again), The Landfill, and/or Beast Ridge to get the full effect of F3! If possible, please obtain a headlamp, as well as, reflector bands for future rucking on Ruck/Run days.
COP
Easy Pace, 15:59
The Thang
Final 2.1 Miles of the 5K
Mile 2 – 15:44 Pace
Mile 3.1 – Pax Slung the Packs, Finish with a 10:30 Pace
Moleskin
YHC is slightly taller than the rest of the PAX in attendance, so Ohms jokingly asked “how do you walk so fast?! I’ve got two speeds: slow walking or running fully blast” Isn’t that the way as HIM we should be? We either take a planned rest to recover physically, mentally, and spiritually, or we give 100% of everything we have in everything we do. Yes, a cliche, “always do your best”
News
03/23/2018 – Ragnar Begins (Picasso Running)
GoRuck – August 2018
Tough Mudder – September 2018
HDHH – 03/22/2018 – Contact Whittler
Upcoming Qs
Prosciutto – 03/20/2018 (Hill City)
Mr. Clean – 03/21/2018 (The Griff)
Whittler – VQ ALERT 03/22/2018 (Hill City)
Angus – 03/24/2018 (Landfill)
Dora Means What!
QIC: Mr. Clean
Date: 03/14/2018
PAX: Angus, Fissure, Ohms, Picasso, and Snowflake
AO: The Griff
Conditions
38 degrees. Clear and very breezy.
The Disclaimer
This is F3, I am Mr. Clean, I will be your Q today, please work hard and push yourself, ALWAYS be aware of your surroundings, and exercise caution when you use the “weights”.]
COP
Capri Lap
SSH X14 IC
BAC x14 IC
Reverse BAC x14 IC
Moroccan Night Club x14 IC
Cotton Pickers x14 IC
SSH x14 IC
The Thang
Who Needs Weights Rotation Station
Pax 1 ran to the strategically placed Light Sabre Ruck and completed 14 Merkins. Pax 2 completed the exercise at his station. Flapjack and until Q indicated rotation. Special shout out to Fissure for the title of today’s beatdown!
Station #1 – Curls (w/rotor coupon)
Station #2 – Seated Rows (w/rotor(s) coupons)
Station #3 – Mr. Hang Cleans (w/coupon)
Station #4 – Front/Lateral Raises (w/rotor coupon)
Dora Does What??
YHC made one critical error: failing to explain to a Pax (also YHC’s partner) the correct procedures for the Dora. Pax completed the following exercises:
50 – Curls (Each Arm)
100 – Bent Over Rows
150 – Dips
Moleskin
On Sunday, YHC taught a Sunday School lesson from Corinthians regarding Paul’s call to the people of Corinth about their lifestyle, more specifically, their sexual immorality. This was a VERY tough lesson to teach to a group of fellow adults; however, it was very necessary as it is more about the overarching lesson that comes from what Paul had to say to the Corinthians. Translated in the NIV as “I have the right to do anything”, Paul responded with “but not everything is beneficial”. This sounds eerily similar to “YOLO”. Indeed, we only get one chance at this life on The Big Ball and yes, we must make it count. However, ACTIONS HAVE CONSEQUENCES. This was Paul’s message to the Corinthians. Even though God gives us free will and the opportunity to “enjoy” life the way in which we choose, it does not mean we can be irresponsible with the choices in which we make.
Remember this as you join your brothers in the gloom and, most importantly, remember as you “rule” over your household because Corinthians also states “The husband should fulfill his marital duty to his wife, and likewise the wife to her husband. 4 The wife does not have authority over her own body but yields it to her husband. In the same way, the husband does not have authority over his own body but yields it to his wife.” Husbands, take care of your M’s as they put up with going to the Gloom each morning. Fathers, you have an even greater responsibility to serve and grow your children. As always, thanks for your commitment to F3. Keep accelerating.
News
August 2018 – Go Ruck Chattanooga – Vila for details
September 2018 – Tough Mudder Nashville – Ohms for details
April 2018 – Chattanooga MS Walk – Mr. Clean for details
Upcoming Qs
Q School (Prosciutto) – 03/17/2018 (Landfill)
Vila – 03/19/2018 (Beast Ridge)
Prosciutto – 03/20/2018 (Hill City)
Ohms – 03/21/2018 (The Griff)
Whittler – 03/22/2018 (Hill City) – VIRGIN Q ALERT!!!
Angus – 03/24/2018 (The Landffill)
5K Ruck #2 The Griff
QIC: [Mr. Clean]
Date: [03/12/2018]
PAX: [Geiger (FNG), GTA, and Snowflake]
AO: [The Griff]
Conditions
[Cool and Windy. 38 degrees.]
The Disclaimer
[Since this a ruck, please be extra aware of your surroundings and watch your six. Welcome FNG! This is much different than the typical workouts here in F3, so YHC encourages you to visit Hill City, The Griff (again), The Landfill, and/or Beast Ridge to get the full effect of F3!]
COP
[Easy Pace, 16:18]
The Thang
Final 2.1 Miles of the 5K
Mile 2 – 15:40 Pace
Mile 3.1 – 12:30
PAX truly picked it up with a double time and a STRONG finish!
Moleskin
[Take the time to help others. Creedo – Leave no man behind. Leave no man where you found him. We watch the Six here in F3; because there are Clydesdale’s and Thoroughbreds and WE DON’T LEAVE MEN BEHIND. Have the same philosphy as you go out into the world today. YHC challenges you to watch out for the Clydesdale and pick him/her up when they need it! ]
News
GoRuck – August 2018
Tough Mudder – September 2018
Q School March 17, 2018 – Prosciutto
FBC – 03/16/2018 – Track’s End Restaurant
Upcoming Qs
Laces Out – 03/13/2018 (Hill City)
Mr. Clean – 03/14/2018 (The Griff)
Ringwald – 03/15/2018 (Hill City)
Q School (Prosciutto) – 03/17/2018 (Landfill)
Don’t Just Know Your Limits…Just. Push. Past. Them.
QIC: Mr. Clean
Date: 03/10/2018
PAX: Best in Show, Candu, Early Bird, Laces Out, Ohms, Prosciutto, and Whittler
AO: Landfill
Conditions
52 degrees. Dusky, light was breaking through the gloom. Rain was clearly in the air.
The Disclaimer
Today’s beatdown will be difficult, especially for the upper body, make sure you modify if necessary. You are here on your own free will, but push yourself to get better.
COP
SSH X20 IC
BAC X15 IC
Reverse BAC X15 IC
Morrocan Night Club X15 IC
Shoulder Press X15 IC
Finkle Swings X40 OYO
SSH X15 IC
The Thang
Tammy Wynette’s w/Light Poles
PAX partnered up for Tammy Wynette’s
100 of each exercise (Merkins/Squats) = 20 Light Poles
Pitchers & Catchers
YHC placed rocks in the shape of a baseball diamond prior to the beatdown, thanks Prosciutto, and PAX 1 was instructed to run the bases while PAX 2 completed an exercise at their assigned station. Flapjack when PAX 1 returned. There was no “limit” on reps but simply, a rotation call from YHC…
Station #1 – Rotor Pulls
Station #2 – Shrugs (w/rotors)
Station #3 – Bench Press w/DeWayne (this DeWayne was built like current DeWayne Johnson rather than early WWE Rocky Maivia)
Station #4 – Curls (w/coupon)
Station #5 – Upright Rows (w/coupon)
Station #6 – Redneck Kettle Bell Swings (w/coupon)
Station#7 – Lawnmowers (w/coupon)
Moleskin
The reps definitely varied across the Pax during today’s beatdown; because, we have different limits. However, nobody had a set rep goal, they just had to push until they rotated. Well, the Pax pushed themselves for 5 minutes at each station! Without “knowing a limit”, we often truly push our limits. So, Don’t Just Know Your Limits… Push. Past. Your. Limits.
News
What a time the Chattanooga Marathon was! Starting to spring up some F1.5 Events.
- Ruckership
- Trail Runs
- Go Ruck Tough
- Tough Mudder
- Road Races
- Chattanooga MS Walk (PLEASE JOIN IN THE FIGHT!!)
-
- Date: April 21, 2018
-
- Start/Finish Location: Coolidge Park – 150 River St., Chattanooga, Tennessee 37405
-
- Time: site opens at 9:00 a.m.; walk begins at 10:00 a.m.
- FRIDAY BREKFAST CLUB (FBC)
-
- March 16, 2018 – Track’s End Restaurant
Upcoming Qs
03/12 – Best in Show (Beast Ridge)
03/13 – Laces Out (Hill City)
03/14 – Mr. Clean (The Griff)
03/15 – Ringwald (Hill City)
03/17 – Q School (Landfill)
5K Griff Ruck
QIC: [Mr. Clean]
Date: [03/05/2018]
PAX: [Ohms and Steam Engine]
AO: [The Griff]
Conditions
[Partly Cloud. Bright Moon. Semi-Gloomy. 40 degrees.]
The Disclaimer
[Since this a ruck, please be extra aware of your surroundings and watch your six.]
COP
[Easy Pace, 17:30 mile]
The Thang
Final 2.1 Miles of the 5K
Mile 2 – 16:29 Pace
Mile 3.1 – 15:58
PAX truly picked it up for a STRONG finish!
Moleskin
[F3 Leadership Comes in All Forms. How will you lead? Steam Engine helped YHC coach a wrestling tournament this weekend. He also read to students for Read Across America along with Vila and Snowflake. Leadership opportunities come. Know what they are and embrace them. Picasso knew when to recognize it by helping unite 8 PAX to run together in the Chattanooga Marathon!]
News
GoRuck – August 2018
Tough Mudder – September 2018
Q School March 17, 2018
HDHH – Thursday, 02/08/2018 (More details forthcoming)
Upcoming Qs
Stairmaster – 02/06/2018 (Hill City)
Picasso – 02/07/2018 (The Griff)
Vila – 02/08/2018 (Hill City)
Mr. Clean – 02/10/2018 (Landfill)