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Pressin’, Dippin’, & Curlin’

QIC: Mr. Clean
Date: 02/28/2018
PAX: Angus, Snowflake, & Ohms
AO: The Griff

Conditions

Rainy. YHC’s 3rd straight rainy Q. 50 Degrees.

The Disclaimer

Cantore can’t keep us down, but be extra aware of your surroundings in the wet weather.  Work Hard. Modify if necessary.

COP

SSH X12 IC
Windmills X12 IC
Cotton Pickers X12 IC
SSH X12 IC
BAC X15 IC
MNC X15 IC
Shoulder Press X15 IC
SSH X12 IC

The Thang

YHC wanted to mind the PAX after a Laces Out beatdown of the legs and several brothers competing in the Chattanooga Marathon Relay so…..get those arm, back, and chest muscles ready!
DORA
PAX 1 – Ran to 5th Light Pole and Back
PAX 2 – Completed Curls, Dips, and Shoulder Presses (w/coupon)
FlapJack until totals are reached.
150 Curls
250 Dips
300 Shoulder Presses
Upper Body Progression #1
Merkins X15 IC (Ohms Led)
Bent Over Rows X50 OYO
Colt 45
Coupon Swings X20 OYO
Upper Body Progression #2
Bench Press X15 IC
Lawnmowers w/Coupon X30 (each arm)
Skullcrushers X15 (4th Light Pole Run), X10 (4th Light Pole Run), X5 (4th Light Pole Run)
Upright Rows X20 OYO

6 MOM

Moleskin
YHC had a nice moleskin planned but was inspired during the beatdown this morning to go a different direction…The men out there this morning represented a 100% Q growth in F3 Chatt.  While the numbers were small, the percentage is still just as big! F3 is definitely growing, but the growth of leadership within F3 among those consistent is growing rapidly.  Thanks to Angus and Ohms for being OG Qs and sticking it out and Snowflake for seeing a leadership opportunity and welcoming it.
If a man is a quitter, I’d rather find out in practice than in a game. I ask for all a player has so I’ll know later what I can expect. – Paul ‘Bear’ Bryant
F3 Beatdowns are a great practice for life.  Are you willing to give everything, so when you leave practice others will know what to expect of you??

News

Friday Breakfast Club – 0600 @ Lillie Mae’s 4712 Dayton Blvd, Chattanooga, TN 37415
F3 Chatt Marathon Relay – Sunday March 4, 2018 (Trash Talking and Training Continues)
GoRuck – Training Continues (August 2018)
Tough Mudder – Training Continues (September 2018)

Upcoming Qs

Angus – 03/01/2018 – Hill City

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“Seben” Ruckers all in a Row

QIC: Mr. Clean
Date: 02/19/2018
PAX: Angus, Fissure, Ohms, Steam Engine, The Count, Whittler
AO: The Griff

Conditions

57 Degrees. Still quite soggy. A lite drizzle. Extra dark from cloud coverage.

The Disclaimer

Be aware of you surroundings. Rucking is very different so modify if necessary

COP

Ruck to the First Station!

The Thang

PAX Rucked to various “stations” to complete exercises with their rucks.

Station 1
10-Curls
10-Ruck-Ups
10-Shoulder Presses
10-Thrusters
10-Ruck Swings
8-Merkins
8-Squats
Station 2
10-Curls
10-Ruck Swings
10-Overhead Presses
10-Thrusters
10-Heavy Flutters
10-Reverse Baby Crunches
30 Sec
Station 3
10-Curls
10-Ruck-Ups
10-Rucks Swings
10-Overhead Presses
10-Reverse Baby Crunches
15-Heavy Flutters (Angus Led)
10- Bench Press IC
10-Squats IC
30 Secs- 6 inched (Ohms Led)

Moleskin

““A new command I give you: Love one another. As I have loved you, so you must love one another.” By, this everyone will know that you are my disciples, if you love one another.”” John‬ ‭13:34-35.
These verses were laid upon YHC’s heart; thus, they were the day’s moleskin. This commandment is truly the way in which WE F3 men find the “art of manliness”. Are we strong enough to love one another?

News

FBC TBD for this week…suggestions definitely accepted

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Ruck & Run Day @ The Griff

QIC: Mr. Clean
Date: 02/12/2018
PAX: Angus, Ohms, and Snowflake
AO: The Griff

Conditions

Ironically, YHC joked with our Brother Snowflake about the “heat wave” that was coming….the Pax promptly discovered otherwise as we set out for our Ruck.  

The Disclaimer

I am not a professional.
Safety First. Safety First. Safety First.
Be aware of your surroundings.

COP

This is a ruck!! 

The Thang

[Mile 1] 
Completed in a 15:58 Pace.
[Mile 2] 
Completed in a 16:02 Pace.
[0.75 of Mile 3] 
Completed in a 14:29 Pace
No stoppages for bootcamp activities as we had two Pax participating in their Virgin Rucks! Way to push Ohms and Snowflake! Great Pace this morning! You gentlemen will be speed rucking in no time!

Moleskin

Leadership: Yes, in F3 a Q must lead by example and he must NOT do what he cannot Q.  However, F3 has sweepers, mumblechatter leaders, timers, and other valuable pieces to every workout.  These men do not necessarily lead by example, but they lead nonetheless!  As wise, F3 men, we must understand the varying degrees of leadership and approach opportunities to lead with grace.  At times, this knowing what to say, how to say it, and/or not saying anything at all.  As we talk about goals, YHC is working diligentily at developing this skill better.

News

Go Ruck Tough – August
Tough Mudder – September
Friday Breakfast Club (FBC) – Friday 02/16/2018 (City Cafe – Downtown)
St. Patty’s Family Fun Field Day – Saturday – 03/17/2018 (The Landfill)

Upcoming Qs

Stairmaster – 2/13 (Hill City)
Ohms – 2/14 (The Griff)
Laces Out – 2/15 (Hill City)
Vila – 2/17 (The Landfill)
Best in Show – 2/19 (Beast Ridge)
Steam Engine – 2/20 (Hill City)
Snowflake – 2/21 (The Griff)
Ringwald – 2/22 (Hill City)
Angus – 2/24 (The Landfill)

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BLACK HISTORY MONTH Tribute

QIC: [Mr. Clean]
Date: [02/07/2018]
PAX: [Ohms, Picasso, Ringwald, & Stairmaster]
AO: [The Griff]

Conditions

Wet. A bit misty.

The Disclaimer

[Its wet.  Its a bit misty. Watch your footing. Let’s Roll!]

COP

[Capri Lap]

The Thang

Bent Over Rows X10 IC
Laps X2
Alternating Shoulder Taps X10 OYO (4 count)
Curls X10
Killer Jacks X15 IC
 
Heartbreak Hill
Incline Merkins X 260
Squats X 270
Traps X 300
Overhead Press X10 IC
Run with coupon
Yeti Raises X10 IC
 
Moroccan Night Club X10 IC
Overhead Press X10 IC
Not So Laz-E-Boys X10 IC
Tricep Extensions X10
Heavy Flutters X12
Curls x10 for a fun surprise…Making total rep count….1,914
 

Moleskin

YHC is currently completing a Black History Month unit with my students.  These lessons open eyes and cause a serious realization of where we were, where we are, and where we have to go.  Inspired by this, YHC conducted a Black History Month themed workout.  Besides the obvious letters as a guide for the workout progression here are some additional connections…
13 x 20 = 260
14 x 20 = 270
15 x 20 = 300
Representing the 13th, 14th, and 15th Amendments
Total Reps = 1,914 honoring the year the military was desegregated.  
FINALLY, Total distance + total reps = 3730.  Why significant? This number is double 1865 — the year slavery ended.
These minor statistics shed MAJOR light onto our responsibility as F3 men to stand united to help all those around us, treat others equally and fairly.

News

Hump Day Happy Hour: 02/07 at Heaven & Ale starting 1700 msg Whittler for more info
Friday Breakfast Club: 02/09 at Lillie Mae’s starting 0630 msg Mr. Clean for more info

Upcoming Qs

 
02/08 (Hill City) – Snowflake
02/10 (Landfill) – Ohms
02/12 (Beast Ridge) – Prosciutto
02/13 (Hill City) – Stairmaster
02/14 (The Griff) – Ohms
02/15 (Hill City) – Laces Out
02/17 (Landfill) – Vila
 

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Inaugural Run & Ruck @ The Griff

QIC: Mr. Clean & Vila
Date: 02/05/2018
PAX: Steam Engine & Whittler
AO: The Griff

Conditions

Low 30’s, felt colder but ABSOLUTELY PERFECT for the Inaugural Run & Ruck at The Griff 

The Disclaimer

 

Given swiftly.  This is a new adventure, take care of yourself, modify if necessary, and we will NEVER leave the SIX behind!

COP

Pax took an easy, slow, saunter across the road (Vila explained the importance of designating crossing guards properly to protect the Pax), into the parking lot, between the football and baseball field, and truly begin the journey of the Inaugural Run/Ruck at The Griff.

The Thang

Ruck 0.4 Miles
Station 1:
Merkins X10 – Single Count
Squats X15 – 4 count IC
Ruck 0.4 Miles — (0.8 Total)
Station 2:
Shoulder Press w/Pack X15 IC
Flutter Kicks w/Pack X15 IC
Curls w/Pack X15 IC
 
Ruck 0.7 Miles — (2 Total)
Station 3:
Plank X15 IC
Mountain Climbers X15 IC (Heavy Amounts of Mumblechatter. Determined Waist Straps are a valuable asset to Rucking)
Ruck 0.24 Miles to The Griff Parking Lot — (2.24 Total)
Drop Packs. Jailbreak Lap. 0.2 Miles — (2.44 Total)
10 burpee – OYO – penalty assessed for no flag

Moleskin

Inspired by Ringwald, YHC mentioned drinking the Kool-Aid the night before the post.  YHC carried this inspiration into today, and it was simply this: DRINK THE KOOL-AID. Kool-Aid is cheap, and easy to access but when people try it they seem to love it.  This has some similarities to F3 and Rucking. So, drink that Kool-Aid and discover it is extremely rewarding for the very low price of FREE! Take that first step…

News

**Ruck / Run at Monday/Wednesday AO’s**
Monday @ The Griff @ 5:30-6:15
Wednesday @ Beast Ridge @ 5:30-6:15

F1 Events:
– Chattanooga Marathon Training will continue (Picasso & Steam Engine on Q) – Event Date = 3/4/2018
– GoRuck Tough (Chattanooga) – Event Date = August; Vila on Q for Ruck training
– Tough Mudder (Nashville)
F2 News:
– Friday Breakfast Club will commence this week (Mr. Clean on Q); location is Lillie Mae’s in Hixson @ 6:30am — ***This will be rotating event*** (City Cafe – 02/16/2018)
– Potluck event (date TBD – April timeframe) at Mr. Clean’s house
– Flag football and family day – March 17 (St. Patrick’s Day)
– Mr. Clean is looking for HCs to support the Food & Fun Program which is an opportunity to serve low-income students with healthy food options (please message Mr. Clean with interest)

Upcoming Qs


02/06 (Hill City) – Steam Engine
02/07 (The Griff) – Mr. Clean
02/08 (Hill City) – Snowflake
02/10 (Landfill) – Ohms
 

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Counting to “Twelb” with DORA

QIC: Mr. Clean
Date: 01/24/2018
PAX: Mr. Clean, Ohms, Snowflake, and Whittler
AO: The Griff

Conditions

 

Elsa has seemingly finally “let it go” as it was a windy heat wave of 35 degrees this morning in the gloom.

The Disclaimer

This is F3, I am not a professional, you are here on your own free will, modify if necessary, and should an injury occur, we will help you in whatever way possible. 

COP

SSH X 12 IC
Finkle Swings X 12
SSH X 12 IC
Cotton Picker X 12 IC
SSH X 12 IC
Alternating Toe Touches X 12 IC
High Knees X 12 IC
BAC/Reverse X 12 IC
Moroccan Nightclub X 12 IC
Squat Shoulder Press X 12 IC

The Thang

Charlie Chaplin once said, “My pain may be the reason for somebody’s laugh, but my laugh must never be the reason for somebody’s pain”, and wise Charlie also said, “A day without laughter is a day wasted”.  YHC’s “North Georgia Boy” accent has been quite the fodder for laughter, mumblechatter, and overall levity throughout some beat downs.  So, YHC decided to embrace this, with a little inspiration from Rainman, and lead a “Twelb Up, Twelb Down” bootcamp…

Twelbs Down

Shoulder Press – 12 IC (w/coupon)
Merkins – 11 IC
Curls – 10 OYO (w/coupon)
Lap
Plank Jacks – 9 IC
Flutter Kicks – 8 IC
BBSU – 7 OYO
Lap
Imperial Walkers – 6 IC
Alternating Shoulder Taps – 5 OYO (4 counts)
Upright Rows – 4 IC (w/coupon) 
Lap
Michael Phelps – 3 OYO
Squats – 2 OYO
Burpee – 1 OYO (w/coupon)
Reverse Order of the Twelbs Down

DORA:

50 – Upright Rows (Four Count)
100 – LBCs (Four Count)
150 – Curls (Single Count)
Count o Rama
Name o Rama
Announcements
Ball of Man

Moleskin

In “Freed to Lead”, OBT and Dredd discuss Dredd’s “failure” his first time leading PT in the military. He spent all night preparing, exhausting over the details, and practicing each aspect thoroughly.  When the time came, Dredd fell completely and utterly flat (forgetting cadences, breathless, and poor form execution).  His teacher didn’t yell, scream, degrade, or lecture, but gave a simple yet poignant phrase…. “If the Museum of Failure had an exhibit you would be featured”.  The next day, he sent Dredd back to do it all over again but with a little less “failure” this time. 
Full disclosure, YHC felt like this during the Q efforts this morning as YHC proceeded to fumble some things.  However gentlemen, it takes 10,000 hours to truly master a skill.  Thus, as husbands, fathers, brothers, uncles, and comrades, we are called to find joy in the failures, seek those wiser, and commit to honest reflection and go back out again tomorrow a cadence better, a bit wiser, and with a little more confidence to lead those around us! Keep Accelerating!!
News
GoRuck –  August 2018
Tough Mudder September 2018
Beginning in February:
Mondays at the Griff — Running/Rucking at 5:30 & Wednesdays at Beast Ridge — Running/Rucking at 5:30 ***These events are for ALL F3 men.  GoRuck participation isn’t required.  Just throw on a pack or just show up for the newest F1.5 Event***

Upcoming Qs

01/24/2018 – Ringwald VQ!!!! (Hill City)
01/27/2018 – Picasso (The Landfill)
01/29/201 – Best in Show (Respect) VQ!!! (Beast Ridge)
01/30/2018 – Prosciutto (Hill City)
01/31/2018 – Ohms (The Griff)

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A Steam Clean F3 Lesson

QIC: Mr. Clean & Steam Engine
Date: 1/6/2018
PAX: Angus, Best in Show (RESPECT), Ohms, Pennywise, Picasso, Prosciutto, Ringwald, Snowflake, Vila
AO: The Landfill

Conditions

Well, Ohms, Elsa is still clearly mad…18 degrees. She couldn’t keep away yet another FNG!!

The Disclaimer

F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level.

COP

SSH IC x20
Cotton Pickers IC x15
SSH IC x18
Windmill IC x15
SSH IC x15
Alternating Toe Touches IC x12
Baby Arm Circles IC x15
Reverse IC x15
Shoulder Press Holding Squat IC x15
SSH IC x12

The Thang

YHC and Steam Engine wanted to introduce the PAX to a wrestling style beatdown. We moseyed to the big field and Steam led the PAX to our friend BRUTOS. Well, apparently her and Elsa know each other and BRUTOS just couldn’t let it go (the ground that is!!). Yep, it is indeed a bit brisk in Tennessee. We called an audible, ironically, to complete the TN Iditarod.

Tennessee Iditarod

Pax were instructed to partner up, find their Dewayne, and become friends with a set of reigns (rope/towing straps) of their preference.
Pax 1- Wrapped reigns around waist
Pax 2- Shotput his Dewayne to determine the stopping point for Pax 1.
Pax 1- Completed The TN Iditarod.
Pax 2- Shotput Dewayne for a new destination.
Rinse and Repeat to the end of the field.
Pax 2- switched arms and completed same routine back.
Flapjack and complete the same routine.

From the Mats to the Stands

Pax completed Monkey Rolls until halted by YHC (a popular staple in mat drills)
Pax completed the Wave of Merkins (The wave is a popular staple for those in the stands)

Scout Run

Once each Pax completed 2 rotations we recovered (Two 10 counts) and moved to the next routine.
MOM
Partner up for some team Mary with Dewayne:
Big Boy Sit up: Holds Coupon overhead completes sit up and passes off coupon to partner and repeat til each PAX completes 10 reps
Dewayne Twist: Stand back to back with your partner and pass Dewayne to your side to hand off to your partner. Complete 10 reps each side.
COT
Nameorama

Moleskin

The question is often posed, “Are leaders born or made?”, and YHC believes leaders are most certainly born. However, having potential and achieving potential are very different things. While leaders are born, they must put in the work to actually become a successful leader by learning from mistakes, continuing best practices, using both knowledge and wisdom, participating in honest reflection, and seeking constructive criticism from those wiser than themselves.BOM

News

GoRuck Tough 8/17/2018Tough Mudder (Nashville) 9/2018
F3 Ragnar Team for Race 3/23-24/2018
F3 Chattanooga Marathon Team 3/4/2018

Upcoming Qs

1/8/18 – Prosciutto (Beast Ridge)
1/9/18 – Steam Engine (Hill City)
1/10/18 – Mr. Clean (The Griff)
1/11/18 – Vila (Hill City)
1/13/18 – Mr. Clean (The Landfill)

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I-75 VIA ROUTE 66

QIC: Mr. Clean
Date: 12/21/2017
PAX: Angus, Best in Show, Burrito, Mr. Clean, Ohms, Picasso, Ringwald, Sundance, Sunshine, Vila, Whittler, and Wort
AO: Hill City
Conditions
52 degrees, foggy, a light drizzle, and a perfect day for driving or flying Delta to our beatdown.
The Disclaimer
YHC explained that this was a workout to pay tribute to a nomadic PAX, thanks Delta, and the beatdown YHC received at his 1st workout, followed by the reminder that YHC is not a professional, modification is acceptable and expected when needed, and the PAX is there on their own free will.

COP

-Side Straddle Hop / In Cadence x 15
-Arm Circles (Forward / Backwards) IC x 15
-Moroccan Night Club IC x 15
-Squat Chinooks / IC x 15
-Shoulder Press IC x 15
-Squat / IC x 15
–Side Straddle Hop / IC x 15

The Thang

I-75 VIA Route 66

  1. Run the distance of two light poles and do 1 burpee
  2. Run the distance of another two light poles and do 2 burpees
  3. Continue on until you have made 11 stops for a total of 66 Burpees.

After completion, The PAX completed 9 burpees together to get from Route 66 to I-75. A couple of 10 counts were mixed in.
YHC reminded the PAX that Delta probably did a lot of traveling on I-75 to his new home.

Stairway to Seven
We took a mosey to the bottom of the Swamp Stairs and the PAX did the following.

  1. At the bottom of the stairs, do 7 incline Merkins
  2. Complete high knee step-ups 1 stair, then do 7 dips
  3. Complete high knee step-ups 1 stair then do 7 Merkins
  4. Rinse and Repeat Until the Top is Reached

Hold Plank Until ALL PAX arrive. A couple of 10 counts were needed among the Mumblechatter.
We took a slow mosey to the LOVE SHACK where we grabbed a partner.
PAX 1- Joe Frazier’s in Wall Sit – 100 reps
PAX 2- AYG Sprint Up Mt. Midoriyama
PAX 2 runs back to switch and picks up count.
PAX 1- Shoulder Press in Wall Sit – 200 total reps
PAX 2- AYG Sprint Up Mt. Midoriyama
PAX 2 runs back to switch and picks up count
3 MOM
COT
Nameorama
Naming of FNGs — Welcome Burrito and Sunshine

Moleskin

YHC told the story of his first workout with Delta, the respect he had for him, and the humbling irony that there was 2 FNGs for today’s beatdown!!! YHC reminded the PAX of the importance of the 3rd F and what it stood for. Faith is the dynamite that truly sets us apart. A particular faith is not required for F3, but a clear understanding of something greater than ourselves is required (the I am third mentality). YHC then shared this message with the PAX that came through inspiration during Laces Out’s prayer after yesterday’s workout.
When I worked out in the rain and slog this morning, I “looked” up with closed eyes at the end during the prayer and felt God as those raindrops hit my face; because, with no rain, we do not have the rainbows God gives us. Without the rain we don’t have the refreshment, on the hot, sunny days when we celebrate God’s beauty through the warmth on our face. Without that rain, we don’t have the water to quench our thirst during a beatdown. With the rain, however, we are reminded of the cleansing Grace of Jesus Christ.
BOM

News

***Family Workout for Saturday has been postponed due to weather***

Coffeeteria still scheduled. Location TBD between Two Sons & Julie Darling’s
GoRuck Tough 8/17/2018
Tough Mudder 9/15/2018

Upcoming Qs

12/23- “Hot Potato” Q (The Landfill)
12/25- Ohms “Festivus Fitness Fun” (Location TBD)
12/26- TBD (Hill City)
12/27- Ohms (The Griff)
12/28- Prosciutto (Hill City)
12/30- Angus (The Landfill)

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Sweat Angels & D.A.W.G.S.

QIC: Mr. Clean
Date: 12-9-17
PAX: Angus, Mr. Clean, Picasso, Prosciutto, Ringwald, and Snowflake
AO: The Landfill

Conditions

Cold, real cold, resting somewhere around freezing and it was definitely gloomy with a heavy cloud cover still left from the previous day’s “snowstorm”

The Disclaimer

This is F3. I am Mr. Clean and your Q today. Modify if necessary.

COP

SSH X12 IC
Cotton Pickers X12 IC
SSH X12 IC
Alternating Toe Touches X12 IC
SSHX12 IC
BAC & Reverse X12 IC
Moroccan Night Clubs X12 IC
Shoulder Presses X12 IC

The Thang

YHC is still full of excitement after UGA won the SEC Championship, so YHC decided to incorporate this excitement into the next available Q opportunity.  Our schedule maker, thanks Ohms, allowed this to happen while the win was fresh on everyone’s mind. So, let’s Sic ‘EM!

D.A.W.G.S.

Dora – The PAX was aware that, generally, Dora likes exercises in a progression down the body, so obvious mumblechatter ensued when….. The PAX completed
100 Pull-Ups — 200 Dips — 300 Merkins – Moseying to Facilities & Back
Apache Scout Run
Wave of Merkins – 13’s (13 time SEC Champs)
Gorilla Howlers & Carolina Dry Docks 
Smash the PAX & Sweat Angels
YHC felt the theme warranted the involvement of the ole pigskin, thanks Prosciutto for the ALR efforts, so the PAX engaged in a little “Smash the PAX” activities…i.e. those unfortunate enough to find themselves with said pigskin were “smashed”. 

6 MOM

Reverse Pickle Pounders X15 IC
LBC’s X30 IC
American Hammers X15 IC
Plank X12 IC
Pickle Ponders X13 IC

Moleskin

Suicide is the 2nd leading cause of death among the ages of 10-24.  3,470 average attempts happen per year within the 9th – 12th grade range, and 4 of 5 of those young people have given clear warning signs.  While the statistics are heart breaking, the positive for us in F3 is this….WE HAVE A CLEAR SIGN THAT WE MUST LEAD.  Let the young people in our communities see us working hard and doing the right things ALL the time. Hold the M’s hand, hold the Shortys’ hands, smile, speak kindly to strangers, stand on the outside of the sidewalk to “protect” your loved ones walking next to you.  Lastly, just BE THE ONE that shows that struggling youth that there is always a better option.
 

News

Christmas Day F1 Event.  A workout will be available, and more details will come.
Continued Prayers for Angus’s wife and baby and Prosciutto’s friend’s family
Never Stop EHing

Upcoming Qs

12/11/17 – Prosciutto (Beast Ridge)
12/12/17 – Steam Engine (Hill City)
12/13/17 – Picasso (The Griff)
12/14/17 – Stairmaster (Hill City)
12/16/17 – Ohms  (The Landfill)
12/18/17 – Vila (Beast Ridge)
12/19/17 – Angus (Hill City)
12/20/17 – Laces Out (The Griff)
12/21/17 – Ohms (Hill City)
12/23/17 – Potluck/F3 Family Day Workout (The Landfill)

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Let There Be Light

QIC: Mr. Clean
Date: 11/25/2017
PAX: Four Eyes, Mr. Clean, Rainman, Ringwald, and Sparkles
AO: The Landfill

Conditions

35 degrees, foggy, and very humid.  Some extra excitement was certainly in the air due to the Nomad visiting this morning for a beatdown. 

The Disclaimer

“This is F3, I am proud to lead you men, but I am no expert and you are here on your own free will.  I encourage you to modify in either direction if necessary.

COP

SSH X 15
Alternating Toe Touches X 15
SSH X 15
Cotton Pickers X 15
SSH X 15
Windmills X 15
SSH X 15
Arm Circles X 15
Reverse X 15
Moroccan Night Clubs X 15
Shoulder Press X 15
MOSEY TO BOTTOM OF HILL (HOLD PLANK)
Burpee Penalty (6)

The Thang

Round 1 (Let there be Light) 
PAX were instructed to complete exercises at every light pole as they worked toward the top – Merkins and Squats in Progression.  Mumblechatter certainly ensued.
1st – 1 Merkin & 1 Squat
2nd – 2 Merkins & 2 Squats
3rd – 3 Merkins & 3 Squats
YHC planned for a rinse and repeat routine until we reached the top; however, an audible was needed due to time constraints.  The PAX stopped at the 25th light pole for Round 2.
Round 2
Grab a Rock!
PAX 1 – Top the hill with rock and complete 10 Carolina Dry Docks
PAX 2 – Complete 10 Bent Over Rows and 10 Shoulder Press (Hold Plank until Partner                       Returns)
PAX 1- Complete 10 Bent Over Rows and 10 Shoulder Press (Hold Plank until Partner                       Returns)
PAX 2- Top the hill with rock and complete 10 Carolina Dry Docks
Rinse and Repeat 3 More Times
6 MOM
Totals
2.25 Miles
325 – Merkins
325 – Squats
50 – Carolina Dry Docks
50 – Bent Over Rows
50 – Shoulder Presses
 COT
Name-A-Rama
BOM

Moleskin

In Genesis, the Lord speaks of our World’s light and how it came to be.  During mumblechatter, a PAX expressed the idea for “Let there be Light” or Genesis 1:1 as our workout title today.  YHC looked up shortly after and witnessed the absolutely beautiful site that is the morning sun rising and creating the gorgeous mix of colors across the sky.  All this, simply reminds us of the special passage that is Philippians 4:13.  “I can do all things through Christ who gives me strength”.  God is blessing the men of F3 by expecting us all to lead by striving for the light in front of us, but with leadership, we are giving difficult situations, trials, and tribulations; however, we MUST always revert back to Philippians, find joy in the opportunity, realize no hill is to high, and we will ALWAYS have UNFAILING strength through Christ. 
 

News

Cards from Mr. Clean’s Special Ed. class are still available.  Contact for details. 

Upcoming Qs

11/27/2017 – Beast Ridge (5:30 – East Ridge)
11/28/2017 – Hill City (5:30 – Renaissance Park)
11/29/2017 – The Griff (5:30 – Vandergriff Park)
11/30/2017 – Hill City (5:30 – Renaissance Park)
Sincerely,
Mr. Cleab
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