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Fairness, Kindness, and an FNG

QIC: Mr. Clean
Date: 01/21/2019
PAX: Ducktales, FNG-Dundee, Hector, Milkman
AO: The Huey

Conditions

18 degrees. Felt like 7 degrees (on the parts of the body that weren’t numb). Clear skies. Frozen tundra.

The Disclaimer

F3 Nation, Inc. (“F3″) is a peer-led, zero-cost non-profit workout group. 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. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.

COP

SSH x 12 IC

Cherry Pickers x 12 IC

BAC x 12 IC

Reverse BAC x 12 IC

Moroccan Night Club x 12 IC

Prosciutto’s Gold Chain x 12 IC

Shoulder Press x 12  IC

Butterflies x 12 IC

Finkle Swing x 12 OYO

SSH x 12 IC

The Thang

We had an FNG, some guys with Circumsacks, and it was 18 degrees. That being said, the beatdown still commenced but with some audibles.

Dora 1-2-3

Run to bench. Complete 10 Dips. Return.

100 – Ruck Shoulder Presses

200 – Ruck Squats

300 – LBCs

Tammy Wynette — Glute Bridge

Pax 1 Completes 15 Upright Rows. Pax 2 Holds Glute Bridge. FlapJack. Rinse and Repeat x 5

MOM

COT

Appropriately, I taught a lesson in Sunday School regarding man’s design created in the image of God. Since we are made in the image of God, Life is extremely precious; thus, judgement by God for taking another life is swift and severe.

When we moved to a new covenant, we were given a Savior, but we are held to an even higher standard as to the way we treat people. Jesus said (paraphrasing), “You (ALL people) were made in God’s image, and each person should be treated as such; so then, we must avoid calling our fellow man “stupid and/or fool” but even further, we must avoid judging others especially for those reasons which are superficial or vanity related.” As we celebrate MLK Jr. Day today, let us remember we are ALL made in the image of God and we should treat each other as such.

Moleskin

Our FNG has been bitten by a snake before.
Anything else really needed more than the above stated item??

News

February 2, 2019 — CSAUP/F3 Cherokee convergence
 

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Congrats, OHMS!

QIC: Mr. Clean
Date: 01/16/2019
PAX: Candu, Fissure, Geek Squad, Goose, Loan Shark, Magnum, Prosciutto, She Shed, Threeskin, U-Turn, Whittler
AO: Lion’s Den

Conditions

32 degrees. Not as cold as F3 Chicago.

The Disclaimer

F3 Nation, Inc. (“F3″) is a peer-led, zero-cost non-profit workout group. 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. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.

COP

SSH x 15 IC
Imperial Walkers x 15 IC
Windmills x 15 IC
SSH x 15 IC
Mosey to Middle School parking lot (Office End)
Little Baby Arm Circles x 15 IC then reverse
Shoulder Press x 15 IC
Seal Claps x 15 IC
Prosciutto’s Gold Chain x 15 IC (Prosciutto led)
Cherry Pickers x 15 IC
Mosey to Middle School Parking (between gym and office)
Squats x 15 IC
Monkey Humpers x 15 IC
Flutterkicks x 15 IC

The Thang

A fellow PAX and dear friend of YHC who discussed, almost daily, the growth of The Griff and the changing from The Griff to the Lion’s Den welcomed his first 2.0 into this crazy world.  He has stuck with the growth of the Lion’s Den! He deserves to be honored, so we did just that! Congrats Ohms!
1) BIG HILL RUN
2nd Light – wave of merkins; 4th Light – wave of squats; and 6th light – seal/overhead clap wave
2) Partner Work
Round 1: O
Overhead Press/ SSH; complete 50 reps each PAX
Round 2: H
Heavy Gas Pumps/Downhill skis; complete 50 reps each PAX
Round 3: M
Monkey Humpers/ SSH; complete 50 reps each PAX
Round 4: S
Six Pack Curls w/rock/ Squats 72 reps each Pax (think Colt 45 in exercise Lexicon) — Ohms loves a good quality six pack…
Bent Over Rows/ SSH; complete 50 reps each PAX
Overhead Extensions/SSH; complete 50 reps each PAX
Your choice/Downhill skills; complete 50 reps each PAX

COT

Throughout today’s beatdown, the Mumblechatter reached typical Lion’s Den levels! YHC heard it put later in the day as this “it has become a tight knit group of guys that are more like close friends doing a workout together and they really enjoy it”.  Well, this is exactly what YHC wants to hear from these workouts; because, we are supposed to be building relationships such as that…
Unfortunately, lost in the Mumblechatter was solid communication.  As leaders we must effectively communicate. As a leader, it is not the listening parties responsibility to actively listen or understand correctly.  As a leader, we must find the correct way to present information; so that, the listener can understand the point. When these are combined, we have true communication.  My challenge to the Pax this morning was to do just that: communicate. Empathy, listening and responding, checking tone, checking body language, speaking meekly, or using assertiveness.  Whatever the “block” is in the communication: be the leader that recognizes it, admits it, attempts to correct it, and enrich the lives around you.

Moleskin

We learned about a three way…(yep you had to be there)
There is a very good reason why YHC teaches Special Ed. (ask Prosciutto)
We love acronyms in F3.
If you don’t understand the Q, ask Whittler and Fissure…they might be paying attention
Fissure is still wondering where the heck Dora is and why she is coming to an all men’s workout group.
Prosciutto’s Gold Chain was as shiny and prevalent as ever.
Math at 0600 is hard.
YHC will read the disclaimer from this point forward.

News

Ringwald 01/17/2019
Rucking and Running 01/18/2019
Landfill Gameday!! 01/19/2019
Rug Doctor 01/19/2019 (The Battery)
 

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Christmas Vacation

QIC: Mr. Clean
Date: 12/24/2018
PAX: Ducktales, Radiohead, Whittler
AO: Huey

Conditions

31 degrees. Partly Cloudy.

The Disclaimer

Successfully given.

COP
SSH x20 IC
Imperial Walkers x10 IC
The following x10 IC (No Recover)
BAC
Reverse
Moroccan Night Club
Overhead Claps
Butterflies
Seal Claps
Shoulder Press
Downhill Skiers x10 IC
High Knees x10 IC

The Thang

Well, YHC thought about this workout, had so many things planned in my head, played with ideas of themes, and added an extra 15 mins to get it all in. Ironically, as we move into CHRISTmas, the Lord had other plans for my plans.

Tortoise and Hare

PAX 1 – Rucks at a fast walk
PAX 2 – Completed an exercise
Exercises were as follows in increments of 20 for a total of 200 per team
Curls
Merkins
Upright Rows

Two Steps Forward, One Step Back

5 Merkins IC
Two Light Poles Forward
5 Squats IC
Rinse and repeat with Increase 1 squat and decrease 1 Merkin
MOM

COT
Today turned into a bit of a year in review workout with YHC completing parts of my favorite Huey workouts.
Wisdom — Remember Steps Back happen especially caught up in the “traditions” of the season, but remember we can always take two forward if we focus on the true reason of the season.

Moleskin
Math is hard
Whittler is much like a hair stylist.
Kissing was discussed…

 

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Hill Yeah!

QIC: Mr. Clean
Date: 12/12/2018
PAX: Cable Cutter, Fissure, Geek Squad, Ohms, Prosciutto, The Count (Respect), Whittler
AO: Lion’s Den

Conditions

Frosty.  On the edge of upper 20’s to lower 30’s.  Well lit for optimal filming.  Nice and gloomy as well.

The Disclaimer

Disclaimed.

COP

  1. SSH IC X20
  2. SSH IC x12
  3. BACs IC x15
  4. Reverse BACs IC x15
  5. Moroccan Night Clubs IC x15
  6. Cherry Pickers x15
  7. Prosciutto’s Gold Chain x15
  8. Butterflies x15
  9. Shoulder Presses x15
  10. Plank Line Jumps

The Thang

Round #1: Heartbreak 1, 2, 3’s
The same as Dora but with a Hill…

  1. Round # 1 — 100 Merkins
  2. Round # 2 — 200 Leg Lift
  3. Round # 3 — 300 Squats

Pax ran to the 4th light pole up the hill for the first two rounds of Dora, and YHC modified it to the 3rd light pole for the squats round.
Round #2: 21’s 

  1. Incremented Bent Over Rows
  2. Decremented Merkins

231 total merkins
231 total Bent Over Rows

COT
Find where you’re talents and interests meet, pursue that with unrelenting passion, and after 10,000 hours of work…you’ll reach perfection on something you enjoy and you’re good at.

Moleskin
Prosciutto questioned my ambition (once again) for our 21’s Round.
Extensive conversations were had about correct Bent Over Row form. (Thanks, Count (Respect, Respect))
YHC sweats…ALOT
There are three total schools with Red Bank, RB Elementary, RB Middle, and RB High.  The middle and high share a campus.  The well lit parking lot behind the high school is the middle school.

News
Last “Launch” Day for the Battery is Saturday

Upcoming Qs

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Kindness, Strength, Bravery, and always Proper Form

QIC: Mr. Clean
Date: 11/29/2018
PAX: Cable Cutter, Candu, Flemish, Free Candy, Iron Butt (Respect, Respect), Prosciutto, Ringwald, Sidekick, Skitch, Snookie, Speed Bump, Steam Engine, The Count (Respect, Respect), VSquared
AO: Hill City

Conditions

Clear, Calm, Clean…29 degrees, frosty, 82% humidity

The Disclaimer

I am not a professional.  It has been a while for me at Hill City, so be mindful of surroundings.  Push yourself, but do not hurt yourself.

COP

Mosey to the giant stack of Dewaynes.
Mosey to the circle stage with said Dewayne.
Transfer into the The Thang

The Thang

Before the Huey, before YHC’s hiatus, and definitely before summer, several frosty PAX completed a workout led by Rainman that I very much enjoyed.  Here is my best interpretation of that workout (“If you can’t do it, then don’t Q it”).
What Goes Down….Must Come Up
SSH — 15 IC
High Knees — 14 IC
Scissor Kicks — 13 IC
Lap
Shoulder Press – 12 IC
Curls – 11 OYO
Merkins – 10 OYO
Lap
Dolly – 9 IC
Flutter Kicks – 8 IC
Gas Pumps – 7 IC
Lap
Alternating Shoulder Taps – 6 IC
Imperial Walkers – 5 IC
Upright Rows – 4 IC (w/coupon)
Lap
Michael Phelps – 3 OYO
Squats – 2 OYO
Burpee – 1 OYO
Dora
Shoulder Press — 50
Squats — 100
Bent Over Rows — 150

COT

Individual commitment to a common goal…that is what makes a team.
No Act of Kindness is EVER wasted.
You are STRONGER that you seem, BRAVER that you believe, and SMARTER than you think.
In the end, all of these center around humility and self-control.  As we finish today in this BOM, take the time to think the following “Am I truly being a team player in all aspects of life (job, family, spiritual, community)”, “Am I taking time to show kindness when the opportunity comes along (yes, the annoying person with a bell a Walmart needing donations), and finally, when you leave here and focus on the 1st two quotes, you will you’re becoming STRONGER, BRAVER, SMARTER, and most importantly BLESSED!
CIRCLE OF TRUST:
BALL OF MAN: 

Moleskin

This morning everyone couldu the Capri lap… Aye, CANDU?
Some exercises were with a coupon others were not, just double check with Proscuitto
The Count mastered the countdown….eventually
On that note, in case anyone is wondering how to correctly complete an exercise with proper form…The Count will happily educate you.
Some say there are still men, in a fetal position, sobbing over The Count’s form instructions this morning. (Respect, Respect)
Special T-Claps to Iron Butt (Respect, Respect!)
We used rocks from Hill City this morning…YHC was concerned about tetanus
One last thing…any and all questions regarding correct execution on an exercise…consult The Count

News

Support the Battery in Cleveland!!

Upcoming Qs

December Q Schedules on the way very soon!!
 

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Brotherhood

QIC: Mr. Clean
Date: 11/24/2018
PAX: Ohms, Picasso, Radiohead, Snowden (Willy Loman), VSquared, Venus, Whittler
AO: Landfill

Conditions

40 degrees. Foggy, mucky, and almost a drizzle.

The Disclaimer

Disclaimed. I am not a professional but hope to act professionally.

COP

SSH x15 IC

BAC x15 IC

Reverse x15 IC

Moroccan Night Club x15 IC

Cherry Pickers x15 IC

Overhead Press x15 IC

Finkle Swings x15 OYO

Chuck Norris x15 IC (think Dodgeball not Delta Force)

SSH x15 IC

The Thang

Station Rotation

Divisible 2 – 1st Pax runs up the hill and 2nd Pax completes the assigned exercise station. Flapjack. Rinse and Repeat until “Rotate!!” is called.

1. Merkins – 3 mins

2. Bent Over Rows – 3 mins

3. Tricep Extensions – 3 mins

4. Renegade Rows – 3 mins

5. Shoulder Press – 3 mins

6. Curls – 3 mins

7. Front and Lateral Raises – 3 mins

Tennessee Iditarod Relay

Pax 1 pulls to cones. Flapjack

Pax 2 pulls to cones. Carry rope to next set of cones.

Bear crawl to cones. Complete 5 jump squat high fives.

Jailbreak back to finish.

Next in line goes.

Losers completed an exercise of winners choice. (20 Froggy Jumps)

MOM

COT

There was a lot of talking from YHC, to simply say “the brotherhood of F3 is real, it spreads, and it’s needed for every man” special thanks to Ducktails, Whittler, and V-Squared for inspiration this week.

BOM

Moleskin

We had an actual BOM despite the “Clean Sweet”
Grown Men are deathly afraid of mud
Whittler and Fissure had surgery on the same day but only one made it out this morning.
On a serious note, Darth Visor was truly an incredible HIM for those he encountered.
Our BOM was dedicated to Darth Visor, his family, and his brothers of F3 Alpha as we prayed over Snowden.

News

Check yo Slack Channels!

Upcoming Qs

 

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You Just Had to be There

QIC: Mr. Clean
Date: 10/24/2018
PAX: Fissure, Goose, Ohms, Picasso, Prosciutto, The Count, Whittler,
AO: Lion’s Den

Conditions

45 degrees. Short sleeve weather.

The Disclaimer

Properly disclaimed.

COP

SSH x25

Finale Swings x15

SSH x20

Squats x10

The Thang

YHC was already sweating at this point. Mumblechatter was epic.

Bus Duty

Pax 1 — Completed Bus Drivers

Pax 2 — Ran the “Bus Duty Loop”

3 Sets of Each

Pax 1 — Completed Bent Over Rows

Pax 2 — Ran the “Bus Duty Loop”

3 Sets of Each

Bus Duty is completed in a rotation manner. The Pax moseyed to the stadium, coupons in hand, for a rotation.

Stations — Squats, Lunges, Squats, Bent Over Rows, Tricep Extensions, Curls, and Overhead Presses. 1 Pax ran to the top of the bleachers and back. Switch stations. Next Pax to the Top. Rinse and Repeat. 4 Total Rounds.

COT

We have two choices. Do the right thing or do the wrong thing. Strive to always make the right choice. True confidence comes in humility. YHC’s challenge: Do something good for someone else even it doesn’t mean ANY personal gain.

Moleskin

Disclaimer: approximately only 25% of the mumblechatter will make this Backblast

—Certain male anatomy is directly related to the size of one’s hands/feet

—Firmness

—High Crotches and Singles are wrestling moves. Prosciutto’s banter is not.

—Firmness

—Prosciutto is dressing up like Mr. Incredible for Halloween. His beard is merely there to meet the quota for the Signal folks…

—Firmness

—The “RB” at Red Bank’s stadium stands for…….Red Bank

—Firmness

—Apparently Fissure and Whittler love trivia. Guess it’s a love for tigers kind of thing

—Firmness

—It’s ok to do squats at two separate stations.

—Firmness and Hard Pass

—Ohms talked about Ole Miss Football

—Firmness

–Bus Duty DOES NOT mean YHC drives a bus

–Firmness

News

Pray for the surgeries on Nov. 20th
Family Promise
The upcoming 2.0 arrivals.

Upcoming Qs

 

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Love and Light Poles

QIC: Mr. Clean
Date: 10/06/2018
PAX: Care Bear, Candu, Early Bird, Free Candy, Fissure, Goose, Rug Doctor (Respect), Sidewinder (Respect), Steam Engine, Sundance, Threeskin, VSquared, Venus, Whittler, Wort
AO: Landfill

Conditions

70 degrees. Damp.

The Disclaimer

I am definitely not a professional. You’re here on your own free will. Push yourself. Don’t hurt yourself. Let’s do this!

COP

SSH x18
BAC x10
Reverse x10
Cherry Pickers x10
Chinooks x10
Shoulder Presses x25
SSH x25

The Thang

Warning: This is my first Q after a 2 month hiatus. The Qdrenaline is VERY high! Clear Eyes, Full Hearts, Can’t Lose…Let’s Mosey to the bottom gate…

Let There Be Light
Pax partnered up. Moseyed to each light pole and completed the following.

1 Merkin 1 Bent Over Row
2 Merkin 2 Bent Over Rows
This was a progression to the 25th light pole. Pax carried coupons and switched at each light pole. We are fair here in F3

Let There Be Light — Round 2
Pax partnered up. Moseyed to each light pole and completed the following.

1 Squat 1 Curls
2 Squats 2 Curls
This was a progression to the 20th light pole. Pax carried coupons and switched at each light pole. We are fair here in F3.

Two Steps Forward and One Step Back
Pax partnered up. Moseyed two lights forward. Completed:

1 LBC while partner did 1 shoulder press…
Excessive mumblechatter ensued about YHC’s mathematical abilities….Things went south, literally, the PAX did 5 reps for each exercise until time was called…so the Pax thought
A quick MOM with a pure count from YHC and Fissure.

COT

At each interval, Pax would switch partners and learn something new about their comrade.

In the spirit of my dear friend Picasso, something I learned in 2 months off from F3. I love it very much and many of the men love me as a brother.
*Always love your neighbor as yourself
*Always show kindness when given an opportunity
*Always know humbleness is NOT weakness
*Always be the guiding, positive light for those around you
Men of F3 Chattanooga: Please know that I care deeply for ALL of you and thank you for your thoughts, prayers, and support as I battled my illness. Great to be back! AYE!
–Mr. Clean Out

Moleskin

Did you know…The Landfill only has 25 light poles? Give or take a couple… YHC is also a mathemagician and only needed the help of a surgeon to figure out the math for “Two Steps Forward and One Step Back”. Also, apparently Care Bear knew all about the excessive pole usage for today’s beatdown based on the length of his shorts and mustache…

News

Vila made a triumphant return this week!
No Huey this week.

Upcoming Qs

 Whittler
V-Squared
TRAINING DAY!!!!!

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Gone Swimming

QIC: Mr. Clean
Date: 08/01/2018
PAX: Ducktales, Geek Squad, Ohms, Ringwald, Snookie, and The Count (Respect)
AO: Lion’s Den

Conditions

69 degrees. 93% humidity. Still but very good air quality.

The Disclaimer

I am Mr. Clean and will be on Q today. I am not a professional, you are here on your own free will, push yourself but don’t hurt yourself, and if you hurt yourself, then we will do our best to help.

COP

SSH x25 IC
Finkle Swings 10 OYO
BAC x12 IC
Reverse BAC x12 IC
Moroccan Night Club x12 IC
Cherry Pickers x12 IC
Shoulder Flies x12 IC
Shoulder Press x25 IC
Fire Hydrants x10 IC

The Thang

YHC felt the need for a leg day today, so the Pax got healthy dose of leg work. Pax 1 ran to top of the bleachers while Pax 2 did the following exercises for a Dora.

Dora 1-2-3

50 – Lunges
100 – Squats
150 – Box Jumps

11’s

Pax moseyed over to the practice fields and completed 11’s.
Squats at the top of the hill. BBSUs at the bottom of the hill. Mosey over to the repelling tower. Bear crawled up and down the hill twice.
MOM

COT

Thanks to the Pax that help hold each other accountable. If you’re struggling with something, just remember this… “Fail until you don’t fail again”. Just keep plugging along until you’ve figured out the most efficient, successful way to complete a task.

Moleskin

Swimming occurred at today’s workout….

News

Still Hollow
GoRuck Tough
Cam Run — Replacing the Landfill

Upcoming Qs

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

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Sua Sponte

QIC: Mr. Clean
Date: 07/31/2018
PAX: Ducktales, Geek Squad, Leftovers, MilkMan, Mr. Clean, and Radiohead
AO: The Huey

Conditions

71 degrees. Very high humidity. Storms and heavy rains have not arrived. Ants were in abundance.

The Disclaimer

I am Mr. Clean and will be on Q today. I am not a professional, you are here on your own free will, push yourself but don’t hurt yourself, and if you hurt yourself, then we will do our best to help.

COP

SSH x25 IC
Finkle Swings 10 OYO
BAC x12 IC
Reverse BAC x12 IC
Moroccan Night Club x12 IC
Cherry Pickers x12 IC
Shoulder Flies x12 IC
Shoulder Press x25 IC
Fire Hydrants x10 IC

The Thang

YHC went to an old friend from the playbook as I was filling in for the fill in Q this morning. Six Pax with strong minds and full hearts will get you going.

Dora 1-2-3

100 – Hang Cleans
200 – Curls
300 – Squats
(In Bench Dips on each exploration trip)
Pax chose a new partner. Pax 1 completed Block Bear Crawls to Pax 2 while Pax 2 was completing AMRAP SSHs. Flapjack. Rinse and Repeat.
Finished The Thang with a relay. Pax 1 completed 25 LBCs while Pax 2 did AMRAP Bent Over Rows. Pax 1 sprinter to Pax 2 tagged up and the relay was completed once a total of 100 LBCs were complete.
2nd Place – 5 Burpees
3rd Place – 10 Burpees
6 MOM

COT

At times we are “asked” to step up, make a spur of the moment decision, and be “put on the spot”. The only real way to become a better leader is to seize the opportunity to step up when the opportunity arises and, in turn, be prepared to accept constructive criticism to improve further leadership opportunities. Finally, this is F3, if you are felt led to lead, then do it and don’t be ashamed of how many times you do it.

BOM

Moleskin

Milk Man made his first Huey appearance and received the coveted Huey Flag from Leftovers as Leftovers transitions to Hill City.

News

Still Hollow
GoRuck Tough (check Slack for details)
August 25 — Cam Run replacing Landfill.

Upcoming Qs

August Q Schedule coming soon.