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To the Bridge! Everyone’s Doing It!!

QIC:  Mr. Clean

Date: 03/05/2020

PAX: Band Camp, Ducktales, Geek Squad, Hasbro, Milkman, She Shed, Threeskin, U-Turn

AO: The Huey

Conditions

“A really cold and wet 48” — She Shed

COP

Capri Lap

The Thang

YHC was asked if Dora was making an appearance. Maybe later. For now, we take two steps forward and one step back.
Two Steps Forward and One Step Back
Mosey two light pole forward — Complete 1 Squat
Mosey one light pole backward — Complete 1 Burpee
Rinse and Repeat. Increase Reps by One each time.

Dora, Stations, Peanuts Exercise…(Nobody really ever knew, including the Q)
At the Tuff Muff, Peanuts did this really cool routine in which each set of partners completed a Dora, those partners completed a minimum set reps, once the minimum was completed, the exercises continued until the Six completed their hundred.
YHC tried his hand at this and well, two steps forward and one step back.

–Merkins
–Front Raises
–Shoulder Presses
–Curls
–Dips
The goal here: allow the Pax to choose the exercise (alleviated the issue of too few coupons and adding the opportunity to “modify upward”). Unfortunately, with multiple exercises going, it became very confusing as to when the Six was in. Audible.

Dolly. 100 Reps (minimum) until Six arrived.

Everyone’s Doing It!
We completed suicide burpees until time.

COT

Before the COT began, we took a moment of silence for those affected by the tornadoes.

In life, we get opportunities. Sometime that opportunity is to take two steps forward only to move a step backward. It’s ok. In the end, you still gained ground. Therefore, we have two choices: (1) focus on the step backward, or (2) focus on the fact WE. GAINED. GROUND. This morning, YHC had this happen during the Q. In the end, YHC focused on the hilarious nature of the Mumblechatter (see title), and frankly, in the end, HIM of F3 Chattanooga got a solid workout. Are you gaining ground or dwelling on the step backward? Are you taking care of yourself to take care of others?

Moleskin

JUMP OFF THE BRIDGE! EVERYONE’S DOING IT! — Threeskin featuring the artist known as Ducktales
I knew Dora would be here at some point — multiple Paxers
So, some guys are going to do like 300 and run 4 miles? Yes that’s correct Threeskin! TO THE BRIDGE!

News

Zack Attack Obstacle Course Race — See Ducktales
Planning stages of 3rd Annual Fallen Five Memorial Event.
https://f3chattanooga.wpcomstaging.com/schedule-locations/fallen-five/

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    Hasbro Celebrates One Year!

    QIC:  Mr. Clean

    Date: 02/17/2020

    PAX: Band Camp, Burrito, Cable Cutter (Kotters), Cannoli (Willy Loman), Ducktales, Dundee (Kotters), Friar Tuck, Hasbro, Milkman, U-Turn

    AO: The Huey

    Conditions

    45 degrees. Clear and beautiful out.

    COP

    SSH — 15 IC

    Finkle Swings — 10 each leg

    Willie Mays Hays — 15 IC

    Grady Corn — 50 OYO

    SSH — 15 IC

    The Thang

    I brought by weinke over from my LD Q on Friday. This was mainly due to the COT/WOD. YHC felt it necessary to share this with these men as well.
    A.L.A.R.M.S.

    Arms (Dips) 100 reps

    Legs (Cotton Eyed Joes) 150 reps

    Abs (Leg Raises) 200 reps

    Rhomboids (Table Rows) 200 reps

    Medials (Sumo Squats) 200 reps

    Sternocostal (Incline Merkins) 200 reps

    COT

    I missed some time, not a lot, but plenty enough.  I took time away to adjust some things and improve my character.  I left to fix some things I even blamed on F3. Here is the fact of the matter: I got butthurt. I hit a tailspin. I was headed into a darkness.

    So, what fixed it and why am I here leading today?

    People often say “God will never give you something you cannot handle”, BUT I completely disagree.  Yes, you heard that right. I disagree.

    BECAUSE, the devil will give you plenty of things you cannot handle, BUT you will never get something that GOD can’t handle.  Let Go. Want to lead? Learn to relinquish control. Learn to fail and learn. Learn to learn. Learn to love. Learn to love yourself, your family, your friends, your enemies (it’s called forgiveness), BUT most of all GOD. 

    P.S. — Let this be my first effort to make amends with the men of F3 who placed trust in me in which I betrayed or know me as only a Slack icon.

    Moleskin

    Mumblechatter was strong.

    The North Carolina guys like naming Italian guys after Italian foods..

    News

    Tuff Muff 02/22/2020

    YHC is looking for relay partner(s) for Erlanger Marathon Relay

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      Burrito’s Workout Playlist

      QIC: Mr. Clean

      Date: 02/14/2020

      PAX: Blindside, Burrito, Chief, Fissure, Footloose, Friar Tuck, Hasbro, Jaywalk, Milkman, Moneyball, Oil Can, Radiohead, Roomba, She Shed, Sidekick, FNG – Booby Trap

      AO: Lion’s Den

      Conditions

      Dry. 31 degrees. Feels like 25 degrees. Breezy.

      COP

      SSH — 15 IC

      Finkle Swings — 10 Each Leg

      Willie Mays Hays — 10 Each Direction OYO

      SSH — 15 IC

      Grady Corn — 50ish OYO

      The Thang

      Prosciutto has a great recommendation for routines like this: get a number in your head, get to that number, and rest (only for a sec.), and I recommend the same in this situation with the goal that each Pax completes ~50-60 reps. Please also remember you choose how hard you push yourself, BUT there is another Pax repping it out at Startex.

      I had to share with the Pax who, how, and where this ALARMS workout came from. Thanks Pro.

      Additional items YHC recognized post workout: the Pax truly helped each other. Somehow, in spite of me, explaining ALARMS all at once with Burrito “helping” me, the Pax stayed on the right exercises and pushed themselves. Great Job men!

      A.L.A.R.M.S.

      Arms (Dips)

      Legs (Cotton Eyed Joes)

      Abs (Leg Raises)

      Rhomboids (Rows [Bent Over/Upright Superset])

      Medials (Sumo Squats)

      Sternocostal (Incline Merkins) 

      Coopers
      At the two opposite corners of the track (generally done in whole lap increments), Pax did 10 reps of the following exercises and decremented from there.

      ( Burpees, Dolly’s, Merkins) — Due to time constraints, a couple of Paxers maxed at 6. The rest of us maxed at.

      COT

      YHC had to read the COT prepared simply due to the emotional nature on it. It goes as follows:

      I missed some time, not a lot, but plenty enough.  I took time away to adjust some things and improve my character.  I left to fix some things and even blamed F3 (or men in it).
      Here is the fact of the matter: I got butthurt. I hit a tailspin. I was headed into a darkness. So, what fixed it and why am I here leading today?
      People often say “God will never give you something you cannot handle”, BUT I completely disagree.  Yes, you heard that right. I disagree.
      BECAUSE, the devil will give you plenty of things you cannot handle, BUT you will never get something that GOD can’t handle.  Let Go. Want to lead? Learn to relinquish control. Learn to fail and learn. Learn to learn. Learn to love. Learn to love yourself, your family, your friends, your enemies (it’s called forgiveness), BUT most of all GOD. 

      P.S. — Let this be my first effort to make amends with the men of F3 who placed but lost trust in me or know me as only a Slack icon.

      Moleskin

      –Burrito has officially limited my conversations with him.
      –Sidekick claims he has bad knees….
      –Friar Tuck continually inspires
      –Even 50 Grady Corns fails to affect Burrito’s mumblechatter levels
      –Burrito — “I could watch you Sumo Squat all day”
      –Sidekick — “I am not intelligent enough to use those things, nor am I interested in any bondage devices” (flashbacks of “grab your apparatus” immediately spawned”)
      –I’m bad at apologizing for being a Christian, so….sorry not sorry.

      News

      Tuff Muff — Saturday, 02/22/2020
      ***0530 — Lion’s Den (Peanuts on Q)
      ***Mosey to Landfill
      ***0700 — Landfill (Count on Q)
      ***Mosey to Hill City
      *** ~0830 — Hill City (Sidekick on Q)

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        Watch that Dark Spot!

        QIC:  Ducktales

        Date: 01/29/2020

        PAX: Geek Squad, Hardtail, Hasbron, Milkman, Mr. Clean, Spackler

        AO: Liberty Creek

        Conditions

        Good weather. No stars, so overcast. Several dark spots…

        COP

        BROOOOOga

        Downward Facing things, folding things, TWSS jokes, and of course Warrior Poses

        The Thang

        Mr. Clean here to help Duck with Backblasts; because, well, that IS what F3 is about. Support. Having the 6. He asked for feedback on the workout: a year ago — “dude, you got to get some organization to this thing”…fast forward to now: “you don’t even need my feedback brother, your energy and zeal for life and exploration drive your Q’s, you’ve successfully embraced your “disorganization” to create workouts that: are great beatdowns, heightens our awareness, and help us forget about the “suck”.
        Sale Creek Exploration
        Dip rotation on the Raider course.

        Mosey to Courtyard. Complete Inclines, Declines, Dips, and various plank exercises on the giant boulders.

        Mosey to back lot (dark spot) continue moseying (another dark spot) and a trip around the lot. During the circuit, we completed Squats, Burpees, and various Merkin exercises.

        COT

        First and foremost, F3 Chattanooga is SO stinkin’ (ats right Pro, I said stinkin’) fortunate to have a leader like Ducktales. Two Growrucks, at least 2 (additional) GoRuck Tough events, and a FULL Tuff Muff (and he hates moseying), and most importantly, for me, he inspired me to look into that “real” mirror of life, you know, that one reflecting the soul. He (along with Geek) made YHC a much better person without knowing it (whoops, cat’s out the bag). Remember, EVERYONE fights a battle in which we know nothing about.

        Secondly, in the COT, we talked about using words wisely. Inspired by the Proverbs in which Prosciutto shared along with U-Turn’s lesson about impulse control, we talked about the importance of HOW we use them rather than WHAT we use. YHC also spoke about Wuzn’t Me’s quote (which I thought was great) of the Nice vs. Honesty virtue. Maybe, those are mutually exclusive, and honesty is DEFINITELY a virtue, but can we also make kindness a virtue as well. Honesty is directly related to Integrity, integrity is directly related to a positive reputation, and kindness is also directly related to integrity/reputation. Be Honest. Be Kind. Be Loving. Be Supportive. Be Passionate. Be Deliberate.

        Moleskin

        –Liberty Creek has some dark spots.

        News

        ***02/08/2020 NO LONGER A CONVERGENCE– More details forthcoming***

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          Nobody Counts Like That

          QIC:  Echo

          Date: 01/22/2020

          PAX: Ducktales, Hardtail, Hasbro, Milkman, Mr. Clean, Postman, Threeskin

          AO: Liberty Crick

          Conditions

          45 degrees colder than last week’s post. TN weather throwing out Powerball numbers.

          COP

          Arm Circles x50 OYO

          Seal Clap, Overhead Claps, and Seal/Overhead Clap Combo x30 IC

          Running in Place

          The Thang

          This was Echo’s first Q. For most, more posts and more convo would have occurred ahead of time. However, with military experience. Might as well jump in and see where we were.

          Panther Mile
          Loop around Coppinger –> Rock Creek –> HWY 27 (there is a sidewalk) –> Patterson Rd –> Finish at Startex.

          Raider Course
          Echo put us through the Raider Course…Low Crawls, frozen monkey bars, frozen pull-up bars, frozen wall, another frozen wall, frozen climbing rope, frozen monkey ropes….finish

          COT

          It is hard to get up, get out, and fight through this weather, but everyone who showed is not better for it.

          Moleskin

          Threeskin — This course is perfect…especially for a convergence, in the summer, on a Saturday

          Several Pax on Course: NOPE…

          News

          Please check out the poll on Sale Creek channel. Name options: Liberty Creek, Liberty Crick, and The Creek.

          Continue to EH anyone on the “Northern End”

          CONVERGENCE — 02/08/2020 AT SALE CREEK!

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            Excellence as Habit

            QIC:  Mr. Clean

            Date: 01/15/2020

            PAX: Cosplay, Ducktales, Echo, Hardtail, Hasbro, Milkman, Postman, Skitch, Spackler, Threeskin

            AO: The Creek (Official Name Forthcoming — Sale Creek Middle/High School)

            Conditions

            As Ducktales (and I don’t think he knows I caught this) said, “I’m taking my shirt off in the middle of January, what the hell man.” Details unclear? 63 degrees, stupid wet and humid.

            COP

            SSH x10 IC

            Finkle Swing x10 OYO

            3rd Grade Exercises x10 IC

            SSH x10 IC

            Modified Shoulder Blast (BAC, Reverse BAC, MNC, and Shoulder Press) x10 IC

            Imperial Walkers x15 IC

            The Thang

            Starting something new. Keep it simple.


            Dora
            100 Merkins

            200 LBCs

            300 Squats

            Tammy Wynette
            Pax 1 — 10 BBSU or LBC/Pax 2 — 10 Squats

            Flapjack every 10 reps. Rinse and Repeat. Complete 100 reps of EACH.

            Indian Run
            School Loop. Time.

            COT

            This week at Sale Creek High School; we are celebrating basketball Homecoming. With this week, we do a “theme day” each day to celebrate in which the students “dress up” based on the theme. Yesterday was “Frat vs. Nerd”, so I dug up an old Pi Kappa Phi “Rush 2007” shirt.

            All that said, the shirt had a oft but underrated quote. “We are what we repeatedly do, Excellence then is not an act, but a habit”. Therefore, as we leave today, make seeking excellence a habit. Work to be an excellent husband, father, brother, and/or friend. It must be habitual.
            Echo closed us in prayer.

            Moleskin

            Echo splashed merlot. And then a second time. Irony. That is all…

            News

            This was Day One and Post One of, hopefully, many at “The Creek”. Please help support it in these 8 weeks of “Launch Period. Think of its importance. Birchwood, Dayton, Graysville, Sale Creek, Bakewell, and North Soddy are ALL convenient to this location.

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              Be Inspiring

              QIC: Mr. Clean

              Date: 08/02/2019

              PAX: Free Time, Geek Squad, Hasbro, U-Turn, She Shed

              AO: The Huey

              Conditions

              Lower 60’s and low humidity

              COP

              SSH

              Windmills

              Shoulder Circuit

              Calf Stretch

              The Thang

              Two Steps Forward

              Merkins and Squats. 2 light poles forward and one back. Complete a lap.

              Bataan Death March — Squat Variety

              Veterans Dora

              Pax patterned up. One ran to “Veterans Landing”, completed 20 step-ups, and looped to the back of the Love Shack. Flap jack. Rinse/Repeat. Exercises were as follows: Inverted Bench Rows, Incline Merkins, and Dips.

              COT

              Our chief want is someone who will inspire us to be what we know we could be.”

              Moleskin

              Minimal which was a goal.

              News

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                Going to Battle

                QIC: Mr. Clean

                Date: 07/24/2019

                PAX: Ducktales, Early Bird, Free Time, Iron Butt (Respect x2), Money Ball, Ohms, Radiohead, The Count (Respect x2)

                AO: Lion’s Den

                Conditions

                Spectacular

                COP

                Moseying and SSHs

                Q was late, yes YHC was late…I got over zealous about Qing with a bad foot and God zapped back to the real world…

                The Thang

                Pax Line Up

                While one Pax completes 40 Battle Rope Rope Swings, the remaining Pax complete AMRAP the following exercises:

                Going to Battle

                Merkins

                BBSUs

                Bent Over Rows

                Flutter Kicks

                Incline Merkins

                Shoulder Press

                COT

                Mirror Law: you must find value in yourself to find it in others. Have self-respect.

                Moleskin

                Minimal

                News

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                  2nd Annual Fallen Five Memorial Event

                  QIC: Italian Job and Catfish

                  Date: 07/13/2019

                  PAX: Fissure, Prosciutto, John Doe, Sunburn, Hobo, Steam, Sidekick, Dixie Chick, Vila, DNF, DuckTales, Skitch, Sunshine, Bloodhound, Three Skin, Candu, V-Squared, Mr. Clean, Rollback, Zohan, Exile, Whiz, Inseam, Mufasa, Fastlane, Ringwald, Cluso, Milkman, Back Pew, Doubtfire, Gut Check, Do-si-do, Hasbro, Bernie, FNG-Billy Blanks, FNG-Osteen, Bubbles, POS, Madoff, FNG-Frankenberry, Early Bird, Duggar, FNG-Echo, Mayhem, Lutefisk, J-Wow, Venus, Iron Butt, FNG-Judy

                  AO: The Dame

                  Conditions

                  Humbling, Heartwrenching, and Humid

                  COP

                  Circle Up in the lower parking lot

                  • 20 SSH (IC)
                  • 15 Imperial Walkers (IC)
                  • 15 Merkins (IC)
                  • 15 Low Slow Squats (IC)

                  Mosey up the hill to the flags

                  • 10 LBCs (IC)
                  • 15 Flutters (IC)
                  • 15 Box Cutters (IC)
                  • 30 American Hammers (IC)

                  The Thang

                  Mosey to the lower parking lot

                  Sprint back to the upper hill

                  • Sgt. Carson Holmquist – 25, survived by wife Jasmine, son Wyatt, and daughter Wrylin (whom he never met). Deployed to Afghanistan twice as part of Operation Enduring Freedom. He was so proud of being a Marine that when he finished boot camp, he returned to his hometown of Grantsburg, Wisconsin, and paid a visit to his high school dressed in his formal blues. A bald eagle is said to have followed the funeral procession and watched the burial perched in a tree above.25 True Americans (OYO)Mosey to the side lotSprint back
                  • Petty Officer 2nd Class Randall Smith – 24, survived by wife Angie and daughters Lyla, Eila, and Kyla. He loved baseball and the song “Sweet Caroline.”24 Carolina Dry Docks (IC)Mosey to the top lotSprint back
                  • Gunnery Sgt. Tommy Sullivan – 40, was deployed twice during the Iraq War and received two Purple Hearts. The Pentagon said he had been enlisted nearly 18 years. Described as a “Marine’s Marine.”40 Merkins (OYO)Mosey to the side lotSprint back
                  • Lance Cpl. Skip Wells – 21, was known for always smiling, even at 3AM wake-ups. Wells loved flag football, Nerf guns and U.S. history. He dreamed of being a drill sergeant.21 BurpeesMosey to the lower lotSprint back
                  • Staff Sgt. David Wyatt – 39, survived by wife Lorri, and two children. Wyatt served two tours in Iraq and one in Afghanistan. As a young man, he was known to run up mountains, just for fun seeking to be the fastest. Wyatt directed his junior troops to clear a nearby neighborhood park that was packed with children. In the face of danger, he thought of others.39 Mountain Climbers (IC)

                  Turn over PAX to Catfish

                  • Mosey to the bottom of the hill and find a partner

                  There were three rucks placed up the hill, the first at 15 yards, the second at 30 yards, the fourth at 45 yards

                  • Round 1: 
                    • Lunge Walk 15 yards, sprint back, Lunge Walk 30 yards, Sprint back, Lunge Walk 45 yards, sprint back
                    • Plank for the six
                  • Round 2:
                    • Burpee Broad Jump (same pattern as above 
                  • Round 3:
                    • Partner Wheelbarrow (same pattern as above)
                  • Round 4:
                    • Partner Carries (same pattern as above) 

                  Catfish brought us back to the flags atop of the hill and shared a brief word about the importance of locking shields with the brothers in our life and facing the storms of life together – we’re stronger together and running from them only leaves us worn and ragged. 

                  COT

                  https://www.youtube.com/watch?v=Jy6wfBcRf10

                  Moleskin/PAX Reflections

                  YHC could not be more proud of the PAX as we shared the Gloom together. The work wasn’t easy and the heat didn’t help, but the PAX continued to push through the suck. To see such a crowd turn out in honor five heroes, was truly humbling. 

                  TClaps to Mr. Clean for organizing the event and the extracurricular ruck. It’s clear that this region has a special thing going. Thank you each for the hospitality. I encourage you to continue lifting up your brothers and honoring each other with your commitment.

                  As you prepare for the week ahead, take a few minutes to remember Sgt. Holmquist, Petty Officer 2nd Class Randall Smith, Gunnery Sgt. Tommy Sullivan, Lance Cpl. Skip Wells, and Staff Sgt. David Wyatt. Pray for their families, friends, and loved ones. There is no question these men were just like us – just trying to be better in order to lead their families and communities towards greater things. These #HIM may have been lost, but they will never be forgotten. Live this week in remembrance of them. Be the light this dark work so desperately needs. 

                  Aye!

                  –Italian Job

                  Reflections: 2nd Annual Fallen Five Reflections

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                    No Apologies Necessary

                    QIC: Mr. Clean

                    Date: 07/11/2019

                    PAX: Hasbro, Truck-Yeah, U-Turn

                    AO: The Huey

                    Conditions

                    76 degrees. With a muggy index of 500%.

                    COP

                    SSH — 15

                    Imperial Walkers — 10

                    SSH — 15

                    Finkle Swings — 10

                    SSH — 15

                    High Knees — 10

                    SSH — 15

                    Plank Walk Ups — 10

                    SSH — 15

                    The Thang

                    Dora

                    100 – Overhead Claps

                    200 – Dips

                    300 – Dolly’s

                    4 Corner Ladders

                    Complete 1 rep of each exercise at one of the four corners. Increase by one rep on each lap up to 11 or time ends…


                    Monkey Humpers 

                    Squats

                    BBSU

                    Jump Squat

                    Pax completed 7 of each..

                    COT

                    Don’t ever look in the mirror and apologize. If you’re looking in the mirror and apologizing, then deep down you know you’re not giving your best. ONLY YOU can define your best efforts. I challenge you to go out this week with that attitude.

                    Moleskin

                    Too muggy for any moles…

                    News

                    Fallen Five Ruck with Dame Convergence

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