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Devil in the Details

QIC: Prosciutto

Date: 06/07/2019

PAX: Sunburn (Respect), Money Ball, 9-Volt (Respect), Mayhem (Respect), WuzntMe, Sidekick, Cowbell, Peanuts, Threeskin, The Count (Respect Respect), FNG-Toe Tag, John Doe, Fastlane

AO: Hacksaw

Conditions

There were conditions, if you got behind me, you were at risk of curry flavored explosions in and around/about yourself. Fully disclosed and disclaimed.

Also – an appropriate time to tell this topical joke –

Why does Snoop Dogg carry an umbrella?
Fo’ Drizzle

COP

– SSH x 20 IC
– Squats x 15 IC
– 4×4’s x 5 OYO = (1 Burpee:4 merkins:4 plank jack)
– Plank x 10 IC
– Third Grade Exercises x 10 IC
– Windmills x 10 IC

* Mosey to Domino’s to grab coupons for the main thang…

Coupons distributed along the line of cones laid out in the field; waiting for a few pax to return, the rest of the pax wall-sit.

Balls to the Wall – to let the blood flow to the head… for thinking/brain power, guys, jeez…queue the mumble-chatter

– While inverted (feet above head) YHC recites the 5 core principals of F3 (see: F3Chattanooga.com front page; you’re welcome).

After each principal was recited, the pax completed one inverted push press. 5 principals, 5 presses. That was enough.

Wall Sit / Smurf Jack Super set:
1) WS x 10 IC / SJ x 10 IC
2) WS x 8 IC / Smurf Jack x 10 IC
3) WS x 6 IC / SJ x 6 IC

The Thang

Having done this before in the past, I knew we would be racing the clock, so we got right into it.

Sticking with a theme, we had a “block-man” (representative of the devil, in our context) who sets the pace. Our goal as pax was to beat the devil as is often the case in life. The Devil nipping at one’s heels. Would you let him beat you? Win the race? Gain the upper hand? We found out…

Also – to further the theme, YHC prepared a playlist of songs featuring “Devil”, “Beast”, or some other reference to the underworld. The playlist is …listed… in the Moleskin for those in wonderment.

The Beast 
6 exercises – 6 reps – 6 stations in a line with all you got in between each station; you get the idea.

The Block-Man/Devil changes after he completes 6 stations with the block (full curls) while the rest of the pax complete the following called exercises together:
R1: Merkins
R2: Monkey Humpers
R3: Carolina Dry Docks
R4: Prisoner Squats
R5: Burpees
R6: Lunges

With some time remaining, for extra credit – YHC offered Sidekick his choice of exercise. Without hesitation …
R7: Pickle Pounders

2MOM:

Captain Thor (1:4; BBSU & American Hammers) – up to 6 reps… committed to the theme.

COT

Life has its way of tempting all of us; almost daily. Temptation cannot be avoided, and it is not a race we want to run alone. During the routine this morning, I realized that there was a deeper meaning to racing/fighting/conquering that source of temptation (e.g. the block-man). He tempts you, tires you, shows you that which you cannot/could not attain, makes you want that which you cannot have. But for what reason? Is it good? Is it wholesome? Is it right? Or is it for selfish purpose? Is it for self promotion?

Beat the temptation, thwart the devil or evil-spirited demon driving the temptation by the community with which you surround yourself. That community (perhaps a very non-cultish sort of organization like F3), should be holding you accountable to the things that are good and righteous. Whatever you decide, beating the temptation is not easily done on your own, nor is it recommended. Shield lock with your close F3 brethren, become better and become the opposing force in all temptation with strength in numbers.

Moleskin

  • During BTTW, I offered to the pax that blood circulation (especially in the morning) was a great thing for the brain – for concentration and creativity. A few pax enjoyed the conversation so much they discussed other examples where enhanced blood flow is helpful (particularly in the morning). I seem to mis-remember specific examples that were cited…
  • FNG naming was quick like a guillotine –
    Let me set the scene, John Doe and FNG arrive to the COP during the disclaimer. We commence the workout. Halfway through the routine, John Doe throws deuces and explains that he came this morning only so that the FNG would show up; High Impact Man. John Doe exits stage left, and as a man of clearly Irish descent, he adorns the “Irish Goodbye” moniker well. “Did well”.

    So we proceed with the naming ceremony -Georgia fan, UGA alumni (blech!), fly-fisherman, two kids, works at a paper mill… just wasn’t whetting the appetites of our big-brain’d Pax.

    So, John Doe the unknown throws another unknown man to the f3 wolves… we’re trying to come up with something, and Threeskin blurts out, “John Doe was here and he left so Toe Tag?”… an unknown person in the morgue (or otherwise) would just get a toe tag…and so it goes…

  • YHC is an idiot sometimes and doesn’t understand the regional dialect all that well… ‘Andy Left’? No, stupid, he said “And he left”…
  • Maybe, possibly, changing my name to Pro-sitar due to my undeniable love for curry and Indian cuisine
  • As promised, the playlist as follows:
    • Charlie Daniels Band – Devil went down to Georgia (he was a Georgia Bulldog, after all)
    • Van Halen – Runnin’ with the Devil (don’t forget to touch Howard’s Rock!)
    • Motley Crue – Shout at the Devil (From the Rocky Top Song & Praise Hymnal)
    • Beck – Devil’s Haircut (aka Bama Bangs)
    • INXS – Devil Inside
    • Elvis – (You’re the) Devil in Disguise (Clemson Tigers)
    • Coheed & Cambria – Devil in Jersey City (He was not Italian)
    • Rolling Stones – Beasts of Burden
    • Not played: Beastie Boys – Sure Shot (Because you can’t, you won’t and you don’t stop), the entire Nickelback catalog (on purpose)

News

I encourage all who are able to be present for Launch #2-6 of this awesome AO. So much to do and explore. Great support and leadership abound. Hacksaw is going to be huge, and grow very quickly. Keep EH’ing the suburban folks you know out in this community.

Recent Backblasts

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    Just Between Us Spice Girls

    QIC: Prosciutto

    Date: 04/25/2019

    PAX: Back Pew, Candu, Dirk, Flemish, FNG-Blindside, Iron Butt (Respect 2x), Laces Out (Respect), Moneyball, Roadhouse (Respect 2x), Sunburn (Respect), Skitch, Sunshine, Threeskin, VSquared, WuzntMe

    AO: Hill City

    Conditions

    58°, muggy, spicy

    Offered the disclaimer for our FNG’s sake, mostly. But, it’s always a nice reminder. Offered a quick demonstration of the spicy Hot Sauce Burpee as well as two modifications. Some of the Pax thought I provided modifications for them in particular… nope – just V-Squared…kidding!

    COP

    20 SSH IC
    Hot Sauce Burpees x 10 OYO
    Mtn Climbers x 10 IC
    Squats x 10 IC
    Flutter Kicks x 10 IC

    * Mosey from parking lot to walnut st bridge w/ High knees, Low Knees, Karaokes to bridge

    Plank & calf stretches
    Hot Sauce! Burpees x 10 OYO
    Squats x 10 IC

    The Thang

    Enjoyed bringing this routine back from one of Kodak’s former Q’s
    Form two lines for 2-man Indian run on the bridge
    Typical Native American Indian run, except two guys at a time staying together as much as possible; two sprinters per segment

    * Pause at middle of bridge
    Worst Merkins Ever: 3 different merkins (Close, Shoulder-Width, Wide, Kick through with each leg, Wide, Shoulder-width, Close merkin) = 1
    3 rounds with a semblance of cadence

    Form two lines again, for 2-man indian run to other side of bridge

    On the downtown side of bridge:
    Hot Sauce! Burpees x 10 OYO
    Air Squats x 10 IC
    Flutter Kicks x 10 IC

    Lunge/walk half-way down the brick pathway; mosey to bottom of 1st street

    Bottom of 1st Street – Form two lines for partner sprints:
    2 sprints up 1st Street hill; jog back to start
    Lunge half way up hill and sprint remaining distance to top of hill

    Noticed time was rapidly closing in – mosey back to walnut bridge
    Instruction on proper partner carry form
    Partner Carry to Arch
    Partner 1 carry Partner 2 to first arch
    P2 carry P1 to next arch
    *Plank for six

    Form two lines for indian run to end of bridge;

    2 more rounds of the “Worst Merkins Ever”

    Mosey to north shore side of bridge
    Hot Sauce! Burpees x 10 OYO

    Mosey back to starting parking lot for some mary

    5MOM:
    LBC x 12 IC
    Pretzels (L/R) x 10 IC
    BBSU x 10 OYO
    Hello Dolly x 10 IC
    Pickle Pounders IC  x 10 IC

    Endex

    COT

    It’s funny when inspiration hits. You see, I’m the assistant coach for my son’s 6 year-old ball club; the pay raise has been substantial! In a few instances, I’ve had the most bodacious opportunity to fill-in as head coach in his absence. Last night, as I was working with the team, I noticed many of the young boys getting upset with swinging and missing at pitches. Got me thinking about success and failure. There’s plenty of it at this age in coach pitch. I offered a bit of 36 year-old wisdom on the topic and they (in all their abundant youth) likely heard/understood half of it, if I’m being conservative on that.

    As I considered my own life’s successes and failures, the fact of the matter is that success was only ever achieved through LOTS of failure. So, with that, one must be comfortable with failure if success is what you so desire. With success as your goal, seek opportunities DAILY to exit that “warm and fuzzy” comfort zone. Escape the comfort zone, step out on a ledge, do something difficult with only the goal of failure in mind. The successes will come and will be oh-so-sweet.

    Two quotes shared:

    “Only those who dare to fail greatly can ever achieve greatly” – Robert F. Kennedy

    “I have not failed. I’ve just found 10,000 ways that won’t work.” – Thomas Edison

    Moleskin

    The pax were welcomed to a party ratcheted up to 11 by YHC playing some of the more popular tunes from the Spice Girls deep catalog of hits; well suited for a day of spiciness.

    The worst merkins ever are truly, THE worst.

    Partner carries suck

    Sunburn acts like he doesn’t know anything about the Spice Girls – but he “can go ‘head on with that mess” – I read that slack post yesterday. Perfect context. He’s a closet Spicer; admit it!

    The response from the pax about being an assistant coach was…. let’s just say hilarious.

    News

    Prayers- Family travel for Sunburn’s son’s wedding, Laces Out’s family friends with triplets (may God have mercy on them)…

    Black Ops Friday (4/26) at Ooltewah-Collegedale convergence location

    Ruck events: GrowRuck (Late August), GoRuck Tough/Light Chattanooga (May 3)

    Posted on

    Call the Law Cause We’re Coming

    QIC: Co-Q (Threeskin and Prosciutto)
    Date: 03/13/2019
    PAX: The Count, Geek Squad (Respect), Milkman, She Shed, Ohms, Money Ball, Threeskin, Prosciutto
    AO: Lions Den

    Conditions

    Pleasant. Shooting stars (at least two of them) – which meant clear skies – something that we haven’t seen much of lately. Nice. Positive vibes, positive HIMS in the Pax

    The Disclaimer

    Threeskin delivered promptly at startex. Did well

    COP

    1/4 mile warm up in 4 counts (8 counts for the counting impaired)

    SSHs IC x 10
    Arm Circles IC x 10
    Forward Fold IC x 10
    Merkins IC x 5

    Mosey to next corner
    SSHs IC x 10
    Reverse Arm Circles IC x 10
    Reverse Lunges IC x 10
    Merkins IC x 5

    Mosey to next corner
    SSHs IC x 10
    Seal Claps IC x 10
    Squats IC x 10
    Merkins IC x 5

    Mosey to next corner
    SSHs IC x 10
    Abe Vagoda IC x 10
    Lunges IC x 10
    Merkins IC x 5

    Mosey to starting corner

    SSHs IC x 10
    Overhead Claps IC x 10
    Merkins IC x 10
    Prosciutto’s Gold Chain IC x 10

    PAX officially warm: handed Q to Prosciutto

    The Thang

    At this point, the PAX had already completed one 1/4 mile and more on that to come later…

    All Cadence counts from this point forward will be 3/4 time signature to a 6-count beat; exercise on the up-beat only. If you’re confused or out-of-sync – you will be laughed at, spit-on and berated mercilessly. Only God can help you now…

    Head over to concession stand wall for the…
    Steam Engine Wall Sit Special
    Snag a piece of wall:
    Wall Sit x 10 IC
    Come off of wall; Lunge x 5 IC

    Wall sit w/ Muhammad Ali’s x 10 IC
    Come off of wall; Lunge x 5 IC

    Wall sit w/ Joe Frasier’s x 10 IC
    Come off of wall; Lunge x 10 IC

    Wall sit w/ Ray Lewis’s (Overhead press) x 10 IC
    Come off of wall; Lunge x 10 IC

    Wall sit w/ Bus Driver’s x 10 IC **In memory of Mr. Clean**
    Come off of wall; Lunge x 10 IC

    Return to the track for a merkin mile continuation, with breaks in betwixt

    Remaining 3/4 Merkin Mile
    Lap 1 of fellowship mosey = 1/4 mile; perform 25 merkins together

    Lap 2 of fellowship mosey = 1/4 mile, perform 25 merkins together

    Circle up on the Sponge Pad for 2 rounds of Circle Burp:
    Round 1 = SSH while each Pax takes a turn to call “Down” to signal a burpee by all PAX
    Round 2 = Squats while each Pax takes a turn to call “Down” to signal a burpee by all PAX

    Return to track for final Lap

    Plank IC x 10 IC
    Arm Up Plank IC x 10 IC (R/L)

    Circle up for Nolan Ryan’s for a few rotations around the 8 PAX present

    MARY
    Table saw
    Hollywood
    Boat-Canoe
    Pistol LBC
    Flutter Kick

    COT

    Psalms 27:4
    “One thing have I asked of the Lord, that will I seek after: that I may dwell in the house of the Lord all the days of my life, to gaze upon the beauty of the Lord and to inquire in his temple.”

    Prayers for Mr. Clean & Family
    Prayers for Ohms’s wife returning to work
    Prayers for The Count’s brother Bob

    Moleskin

    – 8-count the Abe Vigoda’s and you’ll definitely confuse the pax (or maybe just Prosciutto)
    – Ohms shared this article about Testicular Bill of Rights in Georgia which encouraged an onslaught of MC
    – Money Ball has a pretty bad high-ankle sprain AND STILL came out, slugged out a merkin mile with the cheetah’s and thanked everyone. T-Claps brother!

    Where were you? What was your excuse?

    News

    03/30 Convergence in Collegedale

    Recent Backblasts

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    Forgive and Forget

    QIC: Prosciutto
    Date: 03/07/2019
    PAX: Ringwald, Laces Out (Respect), Sunburn (Respect), Money Ball, Speed Bump, Dirk, Iron Butt (Respect), Back Pew, Peanuts, Roadhouse (Respect), Cowbell, Sunshine
    AO: Hill City

    Conditions

    28 degrees and clear skies

    The Disclaimer

    F3 is a free, peer-led organization that was co-founded by the 2018 North Carolina Attorney of the year. You probably don’t want to stand toe-to-toe with the man who started it all, so keep yourself in check. Take responsibility for your own actions and also know your limits. I’m not a professional, although some call me “Pro”; it’s a very different kind of “pro” —  a saltier, thinner, hammy-er type of pro.

    COP

    Hit a pre-lap for any late-comers that were exiting the fartsack a few minutes late.
    All exercises in Cadence:
    – SSH
    – BAC F/B
    – MNC
    – HK
    – Hillbillies
    – American Hammer
    – Smurf Jacks
    – Table Saw
    *Partner up for partner exercises while partnering up with your partners
    Some of these while facing your partner:
    1) Bropee’s x 5
    2) P1 Plank while P2 lateral hops back & forth x 5
    3) P1 Plank while P2 merkins with one arm up on P2 back x 5 (switch arms)
    4) Crab position and touch feet with partner (right-to-right, left-to-left) x 10
    5) Fist-Bump Merkins x 10

    Repeato

    The Thang

    The Politically Correct Indian Bear Merkin
    Like a Native American run, all pax line up together. The furthest Native American in the back bear crawls to the front position while the rest of the pax are planking and waiting. Once he arrives at the very front of the other Native Americans, he must instruct the Pax to perform Merkins (3). Once that is complete, the next Native American starts walking like a bear *might.
    Beast
    6 exercises – 6 stations – 6 reps per station
    Merkins, LBC, Lunge, Flutter Kick… ran out of time

    COT

    “Your wound is probably not your fault, but healing is your responsibility. If you don’t heal your wounds, you’re going to bleed on people who didn’t cut you. Your scars aren’t proof that you’re broken, they’re proof that you’ve healed.”

    This morning I shared a few words about forgiveness. I’ve often felt that it takes a lot of courage to show vulnerability, so here goes:
    This past week I vacationed for my Dad’s birthday with my older brother and a couple of cousins. It brought to mind some of the issues of the past, from a relationship perspective. I’ve got a great Dad, there’s no issues there, and my brother is my big brother and he was kind of like a younger version of my Dad. There have been moments, though, where I’ve been underwhelmed as a son in how a situation was handled. Times where there was lack of support, complete lack of consideration or -the worst- just feeling like you’re second-best in someone’s eyes. In those times, I’d often reflect and question why. Not understanding why there was not much of a connection or just that you were “in the way.” This was difficult at a young age to have to navigate.
    In those times, it was my mother who would offer very poignant advice in an extremely simple and efficient way; “Turn the other cheek”, or, “Kill them with kindness”, or “Don’t show them how much it hurts you, show them how much you still care”, she’d say. These simple (yet effective) musings have made a profound impact on me as a person and still do.  And when executed properly, work without fail.
    Anyone who knows me, knows that forgiveness is something that I can’t live without. I find myself asking for forgiveness more often times than I deserve to receive. 
    I recently read that the simple phrase, “Vengeance is mine” is mentioned in 27 verses in scripture (e.g. Proverbs, Deuteronomy, Romans, Paul’s letters, Gospels, etc). I’m not a super intelligent guy, but if something is mentioned that many times, I say it’s probably worthwhile advice. These three words, are enough for me to take with me into daily battle knowing that I’m not alone, that we have a Father who loves us and cares for us and that He alone will handle the dirty work. It’s our job to follow the example his Son illustrated time and time again by forgiving others, as they will inevitably fall short of expectation.

    Prayers:
    Money Ball – workplace situation
    Laces Out – Family member
    The Count’s family
    Peanuts’ Father-in-law
    Back Pew’s travel

    Moleskin

    The Native American exercise worked well and we didn’t use racially insensitive words during the exercise. 
    Ringwald suggested that Native American music would pair well with the effort; what a guy! Always next time…
    Bropees are a thing and they’re definitely much more fun with a bro
    *Money Ball’s bear crawl looks like a bear who has never actually walked like a bear; sideways.

    News

    – 03/09 2.0 Day
    – 03/30 Convergence in Ooltewah
    – Red Bank Baptist’s “Man Church” kicking-off. Check Slack channel #Faith for more details (Money Ball or Laces Out can also provide more info).

    Posted on

    F-311

    QIC: proscIutto
    Date: 02/27/2019
    PAX: Coin Purse, Sidekick, Ohms, Geek Squad, Magnum, FNG-Plinko, Loan Shark, Milkman, Mr. Clean, Ringwald, Candu, Whittler, Ducktales, Vila
    AO: Lions Den

    Conditions

    Doesn’t matter; worked out

    The Disclaimer

    You’re here because you chose to be. Good job and thank you. I’m going to do my best to push all of us. You’re going to do your best to not get hurt. Don’t try to Parkour/“tony hawk” the pavement like Fissure. And if you choose not to heed this advice and you get hurt then try and stick it out like Fissure, remember this is voluntary and while I may appear to be a pro – this is my first time too. *smile for the camera*. Go-Time

    COP

    Mosey to lot with lights:
    Burpee x 5 oyo
    SSH x 15 IC
    PARTNER UP for Partner stretch:
    P1: Arm Hang x 10 IC while P2: Hamstring stretch – Flapjack
    Burpee x 4 oyo
    ST Squat x 10 IC
    Lunge x 10 IC
    SSH x 12 IC

    Burpee x 3 OYO
    High Knees x 10
    Windmill x 10
    Make America Great Again Mosey to Middle school
    Just a run with intervals of High knees, Karaoke, Bernie Sanders, Human Bi-Pedals … stop at hill with light poles to collect Ringwalds sound sytem

    The Thang

    Queue the 311 playlist on the Block Rocker
    11s
    3 – 11’s to the sounds of 311 (increment at bottom, decrement at top)
    Round 1: Uphill BBSU/Merkins – run two light poles
    Round 2: Pickle Pounders/Jump Squats
    4 Gassers in the Middle School parking lot with Gotham City Spotlights
    10-count(s)
    Round 3: Mtn Climbers/Monkey Humpers
    Mosey back to startex; Due to the pax spreading out, YHC called for an omaha – circle up for 10 more merkins in cadence for good measure.

    COT

    From time-to-time, YHC loves sifting through the Q-Source for good inspiration. I’ve read this particular piece on the King/Queen multiple times; each time learning something new/different.
    To be very brief, the F3 reference to King is simply,“The Daily Discipline Of Physically Training The Body…A man’s Right relationship with himself—his Fitness—begins with his body”. And the F3 reference to Queen,“The Daily Discipline Over What Is Put Into The Body – Man does not stay Fit through exercise alone.”
    The two of these work in partnership, just as a royal King and Queen would do. So, the metaphoric King/Queen here is no different. No matter what you do from a disciplined approach to exercise, you mustn’t neglect the thing that fuels the King. Hand-in-hand. True partnership. True discipline.
    In YHC experience, the Queen is often times the ruler of the house; a little tongue-in-cheek, I do admit. But #truth nonetheless.
    Counterama
    Namerama
    Announcearama
    Ball Of Man

    Moleskin

    – This morning’s mumblechatter reached a fever pitch this morning. Hold the “mumble” – this was full-on Conversation; Sidekick loves to chit-chat. He’s done this enough this month, though – he’s got it figured out. He’s tired of listening
    – Ohms has a “Swole Miss” Shirt. It’s awesome. I was jealous only for a moment. Then I remembered that U of SC win last week. 79-64
    – 311 is from Nebraska, except for one guy who’s from California…
    – Candu loves 311; he’s been to many concerts.
    – It was funny hearing the banter between old school / new school. Coin Purse giving Sidekick a hard time; Sidekick getting the last laugh.
    – Speaking of Coin Purse – YHC asked if he knew who 311 was —> Nope… Cache this moment as the point when I really felt old.
    – Music makes beatdowns less painful or more manageable. End of story
    – Time caught up to us and we didn’t get to my new concept – Maybe it’ll get worked in at Hill City.

    News

    Jabooti’s Coming of Age Tale is this Friday. Support and check for details in Slack #Announcements channel
    – 2.0 Day set – March 09 @ 0700 at The Landfill; bring those young men for the Mr. Clean show. Fun will be had by all – Details in #Announcements
    – March 30th Convergence of all AOs in F3 Chattanooga Region – Details in #Announcements
    – If you’re interested in Q’ing in March, get signed up today. Talk with your AOQs to get a date. Give back to your brothers
    – Give blood if you can – They keep calling me. Please, make it stop!

    Posted on

    CSAUP 01 – The Inaugural “Tuff Muff”

    QIC: Ohms, Picasso, Prosciutto
    Date: 01/05/2019
    PAX: Candu, Care Bear, Cowbell, Deep End, Dirk, Ducktales, FNG-Uncle Fester, Fissure, Free Candy, Goose, Iron Butt (Respect), Jambo (Willy Loman), Laces Out (Respect), Milkman, Moondance, Mr. Clean, Ohms, Picasso, Prosciutto, Ringwald, Roadhouse, Shatner, Skitch, The Count (Respect), VSquared
    AO: Lions Den, Landfill, Hill City

    Conditions

    Got colder as the morning went on. Started out temps hovering around 40 degrees – by mid-morning temps were in mid 30s with windy conditions by the river. The joys of a 3 hour and 45 minute event

    The Disclaimer

    Delivered three times

    Lions Den (Ohms Q)

    COP

    – Quad Stretches Right Leg x 10 IC
    – Quad Stretched Left Leg x 10 IC
    – Finkle Swings x 15 IC
    – Windmills x 15 IC
    – Cotton Pickers x 15 IC
    – Willie Mays Hays x 15 IC

    The Thang

    Round 1 (Cardio)
    – SSH x 20 IC
    – High Knees x 15 IC
    – Wide High Knees x 15 IC
    – SSH x 20 IC
    – Ass Kickers x 15 IC
    – Imperial Walkers x 15 IC
    – SSH x 20 IC
    – Squat x 15 IC
    – Lunge x 15 IC
    – SSH x 20 IC
    – Slow jog around the track
    Round 2 (Infinity Plank)
    – Plank x 10 IC
    – Merkins x 10 IC
    – Plank x 10 IC
    – Carolina Dry Dock x 10 IC
    – Plank x 10 IC
    – Mountain Climbers x 10 IC
    – Plank x 10 IC
    – Makhtar NDiaye x 10 IC
    – Slow jog around the track
    Round 3 (Shoulder Blaster)
    – LAC (FWD) x 10 IC
    – LAC (REV) x 10 IC
    – Cherry Pickers x 10 IC
    – Chinooks x 10 IC
    – Cherry Pickers x 10 IC
    – Shoulder Press x 10 IC
    – Moroccan Night Club x 10 IC

    *Endex ~0600 – Mosey to Hill City

    Landfill (Prosciutto Q)

    After the disclaimer, it was decided that instead of yelling “Halt!” at the end of cadence exercises, Pax would yell “Muff!”

    COP

    Quick warm-up; no waiting – no stopping in between exercises
    SSH x 10 IC
    Mtn Climbers x 10 IC
    ST Merkins x 10 IC
    CDD x 10 IC
    Alternating Shoulder Taps x 10 IC
    10-down
    SSH x 10 IC
    High Knees x 10 IC
    Lunges x 10 IC
    Wide High Knees x 10 IC
    Smurf Jacks x 10 IC
    10-down
    Toe Merkins x 10 IC
    Prisoner Squats x 10 IC
    Jump Squats x 10 IC
    Toe Merkins x 10 IC
    10-down
    Imperial Walker x 10 IC
    Pistol LBC x 10 IC
    American Hammer x 10 IC
    Dolly x 10 IC
    Flutter Kicks x 10 IC
    10-down
    Elbow Plank x 10 IC
    High Plank & Hold Knee to chest (L/R) x 10 IC
    High Plank & Kick-out (L/R) x 10 IC
    High Plank with Moon Gods (L/R) x 10 IC
    Peter Parkers x 10 IC
    10-down
    **Mosey to the rock pile for two small dwaynes**

    The Thang

     
    Steam Engine’s “Wall Blaster”
    Wall sit w/ Muhammad Ali x 15 IC
    Wall sit w/ Joe Frazier x 15 IC
    Wall sit w/ Push Press x 15 IC
    Wall sit w/ Side Raises x 15 IC
    Wall sit w/ Bus Driver x 15 IC
    Rinse & Repeat with little dwayne’s
    Air Chair & 1 round of “Prosciutto’s Gold Chain” (just because) x 20 IC
    *Mosey over to the little hill
    Death Crawl
    3 Merkins at every Cone; Bear crawl cone to cone
    *Mosey to pavillion
    Block Party
    (1:2 exercise ratio with coupons)
    1 merkin on rock – 2 rock curls
    2 merkins on rock – 4 rock curls
    3 merkins on rock – 6 rock curls
    4 merkins on rock – 8 rock curls
    5 merkins on rock – 10 rock curls
    -10 count-
    5 merkins on rock – 10 rock curls
    4 merkins on rock – 8 rock curls
    3 merkins on rock – 6 rock curls
    2 merkins on rock – 4 rock curls
    1 merkin on rock – 2 rock curls
    -10 count-
    1 merkin on rock – 2 shoulder press
    2 merkins on rock – 4 shoulder presses
    3 merkins on rock – 6 shoulder presses
    4 merkins on rock – 8 shoulder presses
    5 merkins on rock – 10 shoulder presses
    Wheel of Merkin x 3
    Grave Diggers Wheel of Nolan Ryan’s – L/R
    Incline/Decline/Dip routine – each to 10 IC – 3 rounds
    6MOM
    War Hammer (WWII Situp & American Hammer) – 1:4 ratio
    *Endex ~0800 – Mosey to Hill City

    Hill City (Picasso Q)

    COP

    Calf Raises x 10 IC
    Baby Arm Circles x 10, Reverse IC
    Calf Stretches x 20 seconds IC
    Parker Peters x 10 IC
    Quad Stretches x 10 IC
    Downward Dog x 10 IC
    Cobra Pose x 10 IC
    Back Stretch x 10 IC
    Stuck Windmills x 10, Swap

    The Thang

    Whole Lotta Rosie
    “Fourt’two thirt’nine fiftysix, You could say she’s got it all”
    42 – LBCs
    36 – Big Boy Situps
    59 – Flutter Kicks
    Thunder Struck
    “I was caught, In the middle of a railroad track, I looked round, And I knew there was no turning back”
    20 Merkins
    45 seconds Plank
    15 Merkins
    30 seconds Plank
    10 Merkins
    15 seconds Plank
    “Beating in my heart, The thunder of guns, Tore me apart”
    Let There Be Rock
    “In the beginning, Back in nineteen fifty-five, Man didn’t know about a rock ‘n’ roll show, And all that jive”
    5 Rock Squats IC
    10 Rock Chest Press IC
    15 Rock Curls IC
    20 Rock Rows IC
    It’s a Long Way to the Top (If You Wanna Rock ‘N’ Roll)
    “I tell you folks, It’s harder than it looks, It’s a long way to the top, If you wanna rock ‘n’ roll, It’s a long way to the top, If you wanna rock ‘n’ roll”
    Partner Rock Toss Up Mt Midoriyama [aka Daisy Chain] x 2
    Stiff Upper Lip
    “I keep a stiff upper lip, And I shoot from the hip, I keep a stiff upper lip, And I shoot, and I shoot, Shoot from the hip, Yeah, I shoot from the hip
    Left Side Plank x 20 IC
    Right Side Plank x 20 IC
    Willy Mays Hays x 20 IC
    Glute Bridges x 20 IC
    Pickle Pounders x 20 IC
    Hells Bells
    “Hell’s bells, Yeah, hell’s bells, You got me ringing hell’s bells, My temperature’s high, hell’s bells”
    All PAX hold Plank while one PAX at a time runs to the Drum Jungle and rings the bell. The faster each PAX runs and rings the bell, the faster we get done.
    Drum Jungle will be about 100 yards away
    Have a Drink on Me
    “So don’t worry about tomorrow, Take it today, Forget about the check, We’ll get hell to pay, Have a drink on me”
    DONE – TUFF MUFF 2019 in the books

    COT

    CSAUP 01 dedicated to Best-in-Show’s Dad who suffered a major stroke the morning of the event. Prayers go out to him and his family during this very trying time.

    Moleskin

    • T-Claps to the guys who conquered the full Muff: Deep End, Mr. Clean, Picasso, Skitch, Ducktales, VSquared, Prosciutto, Fissure, Ohms, FNG-Uncle Fester, The Count
    • T-Claps to those who conquered the half-muff (Hill City to Coolidge): Ringwald, Laces Out
    • When you name an event like the “Tuff Muff” – the mumble chatter takes care of itself
    • Yelling “Muff!” instead of “Halt!” never gets old. Never.
    • Draw string bags aren’t the most comfortable running bags
    • Free Candy might be the most considerate dude ever – he brought water and poured it in individual cups for the CSAUP’rs and also offered some honeybuns to replenish electrolytes calories; What a guy!
    • Landfill dog-walker joined in on some dip action with dog on leash (Cade); said he knew a guy in F3 — yep! we all do 🙂
    • Let’s just say, we are glad the facilities at the Landfill were open today – What say you Fissure?!
    • Whole lotta Rosie might be tough to remember the measurements, but it sure isn’t tough to talk about that Rosie in the context of the Tuff Muff.
    • Whiskey in a plastic container looks like urine
      • Further, whiskey shot(s) after a CSAUP are now a staple (Thanks Picasso!)
    • Coolidge passerby who took photo at the end wearing Vancouver Canucks toboggan doesn’t watch hockey; but he took our photo so that’s awesome
    • Picasso loves AC/DC and is creative
    • Picasso drinks Kale Tonic medicinal tea after getting Muff’d; meanwhile, Ohms drinks whiskey laden coffee at a restaurant that doesn’t serve alcohol. It’s “Legal”.

    News

     

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    New Year’s Day 2019

    QIC: Co-Q (Fissure & Prosciutto)

    Date: 01/01/2019

    PAX: 9-Volt (Respect), Care Bear, Coin Purse, Cowbell, Deep End, Early Bird, Fabio, Fastlane, Fissure, Free Candy, Geek Squad, Gisele, FNG-Hector (Cesar Nicole), FNG-Hobo (TJ Mitchell), Jabooti, FNG-Loan Shark (Craig Smith), Milkman, Ohms, Picasso, Poacher, Prosciutto, Rug Doctor (Respect), Skitch, VSquared, Venus, Wuzntme

    AO: The Landfill

    Conditions

    Lots of fog. Lots of humidity. Mid-50s. Gates closed, but no one cared. Got better anyways. Red Bank Po-Po showed up at 7:15am. Glad they have 7am on the sign…

    The Disclaimer

    This is F3.  I am not a professional.  You came here freely.  Push yourself don’t hurt yourself.

    COP

    SSH x 20 IC
    Imperial Walkers x 15 IC
    Windmills x 10 IC
    SSH x 20 IC
    Slow n Low Merkins x 10 IC
    Slow n Low Werkins x 5 IC
    8-Count Body Builders x 10 IC

    Mosey to bottom parking lot by dog park

    Carolina Dry Docks x 10 IC
    Little Baby Arm Circles x 15 IC then reverse
    Shoulder Press x 15 IC
    Seal Claps x 15 IC

    Mosey to Middle parking lot

    Slow n Low Squats x 10 IC
    Lunges x 10 IC
    Flutterkicks x 25 IC
    Little baby crunch x 25 IC

    SSH x 10 normal pace, x 10 quick, x 10 quicker

    The Thang

    (Prosciutto takes hand-off from Fissure)

    Given the large number of PAX today, Pro asked for the group to form two “flights” at the bottom of the very large hill.

    1) BIG HILL RUN

    Each flight would run up the hill. At the top, any ‘hands on knees’ from any pax would result in a burpee penalty.

    Two runs, and 5 burpees total completed.

    2) Wheel of Merkin (3 revolutions)

    3) Partner Work

    A DORA is a great exercise routine, but sometimes both partners do not do equal reps. So, call this an accountability Dora, if you will. Both PAX complete the same number of reps each to a total number.

    Mosey to the rock pile along the uphill road, form two lines 2 by 2.  The man across from you is your partner. Partner 1 – grab a rock.

    Instead of a Dora, this is a stationary partner exercise with three exercises. While P1 is performing 25 reps of the called exercise P2 will perform another exercise AMRAP until P1 is complete.  P1 hands rock to P2, P2 completes exercise for 25 reps and P1 completes exercise AMRAP. 3 rounds completed of 50 total reps each  per partner

    Round 1:
    Squat with Rock / SSH; complete 50 reps each PAX

    Round 2:
    Curl with Rock / Lunge; complete 50 reps each PAX

    Round 3:
    Tricep Extension / SSH; complete 50 reps each PAX

    **Run up park road until you see the speed bumps on the hill and cones

    4) The Beast

    The Beast (6 exercises repped 6x with sprints in between each cone; 6 exercises per cone) aka “Mark of the Beast”. Round assignments as follows:

    1. Jump Squat
    2. Wide Merkins
    3. Parker Peter
    4. Jump Lunge
    5. Smurf Jacks
    *6. Out of time…

    Baton passed back to Fissure for a few minutes of Mary

    Flutterkicks x 19 IC
    Heel touches x 19 IC
    LBC’s x 19 IC
    American Hammers x 19 IC

    COT

    (Prosciutto): I generally struggle with New Year’s resolutions. Instead, I feel a year-in-review works better. Goals are a great thing, if you you’re a “goal person” that can take assessment and track progress of that. Truth of the matter is, most people aren’t dedicated enough to track that progress.

    Besides, if the goal matters that much to you, why wait? What are you waiting for? Start now. Don’t just wait for a date on the gregorian calendar which is “fictitional” at-best (I know-I know— the word might not be “fictional”; see Moleskin).

    So, a year-in-review is a great way to come up with what you’re going to do next.   What worked? What didn’t? What can be better? That’s how I go about my next step. How I think about my goals. You should, too.

    Moleskin

    • Three FNGs takes hard work and determination when the naming comes. New Years eve made everyone brain-dead this morning
    • Props to Venus for coming out, even though he was sick with mucous.
    • Cleveland guys clown-car’d; nice effort
    • Picasso has almost more goals than we had in Pax count for 2019 – well done – large aspirations
    • “Fictitional” isn’t a word (yet), just ask Whittler and Fissure who laugh/point fingers at you when you mess up fancy vocabs; not funny guys – #feelingsHurt #sadPanda

    News

    1. Saturday 01/05 – Cleveland Q-School at The Battery is going to be lit! Abcess will be there to show you the ropes
    2. Also, Saturday 01/05 – Chattanooga Inaugural CSAUP born out of stupid male testosterone and challenges to better the TEAM!

     

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    Attitude + Effort

    QIC: Prosciutto

    Date: 12/13/2018

    PAX: Blackhat, Early Bird, Free Candy, Iron Butt (Respect), Moondance, Ringwald, Roadhouse (Respect), Skitch, Sunshine, The Count (Respect)

    AO: Hill City

    Conditions

    According to my 2003 Honda ViperCast which may be slightly outdated tech at this point, 41 degrees, very little wind off the waterway except some bad air/fumes blowing around Ringwald.

    The Disclaimer

    Modify if necessary. Give your best effort today. YHC has no knowledge of prior or existing conditions which may limit some movements.

    Just after the disclaimer, YHC issued a challenge that each of the PAX keep someone else in mind (whether it’s another Pax who couldn’t be here today or someone else) for whom they can draw inspiration when reps get tough. (More on this later)

    COP

    (1) Up Straddle Hop, In & Outs, Hillbillies
    (2) Fire Hydrant, St Bernard Squats, ST Merkin
    (3) BAC F/B, Ray Lewis, Arm Raise, Seal Clap, MNC, Smurf Jacks, High Knees

    Mosey to street along/in front of theatre

    The Thang

    7’s with Mike Tyson’s & Bear Crawls
    Starting on the curb, perform first MT then bear crawl (modified; lunge) to opposite side of the road and increment MT until you hit 7

    *Zero mumblechatter here as work was done; mosey to rhino

    Ab wheel (LBC) x 5 revolutions
    Circle Burp | SSH

    Mosey to rock pile below purp-skurp rhino

    Block Party
    (1:2 exercise ratio with coupons); Sanity-check with The Count on maths for clarity
    1 merkin on rock – 2 rock curls
    2 merkins on rock – 4 rock curls
    3 merkins on rock – 6 rock curls
    4 merkins on rock – 8 rock curls
    5 merkins on rock – 10 rock curls

    -10 count-

    5 merkins on rock – 10 rock curls
    4 merkins on rock – 8 rock curls
    3 merkins on rock – 6 rock curls
    2 merkins on rock – 4 rock curls
    1 merkin on rock – 2 rock curls

    Howling Monkeys routine x 5 revolutions

    Mosey to purp-skurp Rhino

    Curb Calf Raises x 12 IC

    LT Dan Taylor
    1:4 Ratio – (Squat : Jump Lunge) – until Q calls it – finished at 6 squats : 24 jump lunges

    6Mary
    Dixie Stampede (from F3 Nashville) – Pax line-up on their six and alternatively hold 6″ & 18″ (perform Hello Dolly’s until switch is called; 10-10-5-5 all IC)

    Infinity Plank:
     – Regular Plank x 5 IC
     – Plank w/ Right arm raise x 5 IC
     – Plank with Right arm & Left leg raise x 5 IC
     – Regular Plank x 5 IC
     – Plank w/ Left arm raise x 5 IC
     – Plank with Left arm & Right leg raise x 5 IC

    COT

    First: The challenge YHC offered at the start of the workout was a carry over from a quick discussion at Lions Den yesterday. If there’s someone on your mind, make it a point to reach out to them as soon as possible. You never know why that thought crossed your mind, but it was for a reason or there was a purpose. Never miss an opportunity to act upon reason. They might need it.

    Second: No matter where you are in life, the two things you can control each and every day are your attitude and your effort. 9 quick hitters I like to remind myself of at-random to ensure I’m on track of this daily regiment:

    1. Be early
    2. Be prepared
    3. Leave your comfort zone
    4. Positive Mindset
    5. Energetic
    6. Be coachable
    7. Do extra
    8. Push others beyond their best
    9. Give praise
    10. Thank God

    BALL OF MAN

    Moleskin

    You can always learn alot when you put monkey humpers in the weinke. First, eye contact with your monkey is paramount. Second, if you wink at it – it doesn’t feel as awkward. Alot of that’s what she said moments in describing the movement and form.

    Sometimes even offering a ride cannot beat the fartsack for your FNG. Note: Make sure you have their house key or can enter without fine or violation


    Toboggans (i.e. “skully’s”, “beanies”) aren’t really great for 40+ weather; especially when you’re cracking jokes at 5:34am and the regular hits aren’t working. YHC was sweating before the warmup.

    News

    Free Candy’s debut Landfill Q on Saturday is Christmas themed; Christmas sweaters (tacky, or otherwise) will be celebrated, not frowned upon. As with all Free Candy offerings, shoes are recommended (not required).

    This is the last weekend for the Cleveland launch. The Count on Q 

    Posted on

    4th Time Around The Sun

    QIC: Prosciutto
    Date: 11/28/2018
    PAX: Candu, Flemish, Geek Squad, Mr. Clean, Ohms, Snookie, The Count, Whittler
    AO: Lions Den

    Conditions

    Mid 20’s. Everyone sitting in their car until about 6 minutes prior to beatdown. Then we froze. Fingers & toes

    The Disclaimer

    Provided while walking very gingerly; hinting that everyone can and should modify if necessary. Also indicated that this was going to be a re-boot of YHC’s F3 birthday

    COP

    Mind was cluttered/numb with what to do for COP; like a mental tennis match.
    Started two minutes late due to audible on coupons since Ohms showed up about 25 seconds after 0530. Mr Clean to the rescue. We mosey’d around the lit parking lot, then YHC found some traffic cones (5 to be exact; perfect) spaced out 5 feet or so each.
    Walking 10’s
    Starting at the first cone, complete a merkin. Increment 1 merkin at each cone until you return to the first cone. quick math: 55 merkins in less than 2 minutes (recommended reading: Moleskin #5).
    In his backblast from 11/28/2014, CSPAN referred to his warmup (COP) as “Old school and old man slow and painful with planks held way too long”. Noted.
    Plank-o-Rama:
    ** Do not un-plank until “recover” is called **
    – Plank x 10 IC
    – Left arm up plank x 10 IC
    – Right arm up plank x 10 IC
    – Peter Parkers x 10 IC
    – Plank x 10 IC
    – Parker Peters x 8 IC
    – Slow tempo (ST) Merkins x ? IC
    *Recover as everyone was properly warm
    – SSH x 20 IC (YHC was mocked for the single wheel straddle hop)
    – ST Squats x >10 IC
    (mind went numb after this, cannot remember; sorry PAX)

    The Thang

    6 Painstations set up 25-50 Yards away from each other in a long rectangle parking lot.
    3 exercises per station; 20 reps of each excercise. One time around equals 360 reps of 18 “different” exercises.
    360
    1: SSH, Monkey Humpers, Imperial Walkers
    2: Flutter, Dollys, LBC
    3: CDD, Merkins, Moroccan Night Clubs
    4: Rosa, V-ups, Freddy Mercuries
    5: Bent Over Rows w/ coupon, Bicep Curl w/ coupon, Squats
    6: Calves, Incline Merkins, Decline Merkins.

    COT

    To quote CSPAN: “It is a disappointing state of our country that we need a holiday to remind us be thankful, especially when we have so many gifts and blessings in our lives. We discussed that the negative of this world becomes our focus, when really if you take a full 360 degree look around to fully understand the blessings you have.”
    Well said, brother. To step into that further, I am truly indebted to F3 Fort Mill and CSPAN and all the men who were there at my F3 anointing. I could’ve been Salami, Meat Section, Cold Cut or whatever else some shouted out (“Italian Job” was taken, they said). But alas, they settled on “Prosciutto”. I cannot explain how grateful I am to have had the opportunity to post that day, post here today 4 years later and be part of something so special where we live. Sharing F3 with others is something I love to do and will continue to do. It may not be for everyone; there will be cynics and haters. The shield lock is a real thing. The COT is a real spiritual uplift and Q’ing gives a great sense of leadership and belonging. That’s what I needed that day 4 years ago, but didn’t know it. As I sit here today, I now know that. I’m a much better man today than I was 4 years back. Jay-Z said it best, “What more can I say?”
    I requested this morning’s “Ball of Man” (BOM) be a real ball of man, not just fists in the middle simulating a half in-half out feel. The BOM felt right and I will submit that this is how it should be from this point onward in the COT’s. We’re all in this fight together and to feel a man standing next to you and “holding you up” is what we all should feel in the BOM. Aye!

    Moleskin

    1. Surprisingly very little mumble chatter. Most folks like to give me a hard time because I’m always razzing others. Easy crowd this morning. I did a better job of riding my own ass.  Man Challenge: Try harder next time PAX.
    2. Even though we all froze in our fingers and toes, there was Mr. Clean sweating – I believe the man could sweat in a dry ice bath. His running temp is a tick warmer than the rest of us.
    3. Speaking of weather temps — this can alter your thinking. My mind went numb when the cold air hit it and I couldn’t articulate anything. Brain freeze
    4. To quote the intelligent Picasso, “What doesn’t Mr. Clean have in his trunk?” is probably the greatest mystery to never be solved. Mr. Clean saved the day with his tetanus-laden brake rotors, though. Perfect for a cold coupon.
    5. Snookie loves to run. Snookie does not love to Merkin. Good thing we only had Inclines, Declines, Regular Merkins and Carolina Dry Docks.
    6. Someone (protecting the innocent) suggested that we get Ohms a clock that works – great idea!
    7. Geek Squad is everywhere. I was in Cleveland on Saturday, he was there, I was at Hill City last week, he was there too. He does OTB rucks with Mr. Clean in Soddy…. Someone get this man the golden glove, turkey, turnover chain, lapdance or whatever the pax are doing these days. He has earned it.
    8. Flemish was supposed to go to Beast Ridge this morning. Missed the exit and just kept on truckin’. All the way to Red Bank City High School Lions Den RB Baby yea!
    9. These Holiday greeting cards are the jam. Thanks Clean! Y’all get some!

    News

    Service Project opportunity this weekend. Check-in with Geek Squad and/or Vila for Details.
    Launch # 3 in Cleveland; attend as you are able

    Upcoming Qs

    It’s end of month, help your AOQs and sign-up for Q’s in December as soon as possible.
     

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    911 What’s your Emergency?

    QIC: Prosciutto
    Date: 11/24/2018
    PAX: FNG-9 Volt, Abcess, Bubbles (Respect), FNG-Brady Bunch, FNG-Casanova, Deep Dish, Geek Squad, Rhythm, Rug Doctor (Respect), FNG-Short Stop, Sidewinder (Respect)
    AO: The Battery

    Conditions

    45, foggy, grounds were wet from overnight rain.

    The Disclaimer

    Thank you for coming. This is a free, peer-led workout. You’re here by your own decision and are encouraged to modify where necessary; your Q does not have any prior knowledge of pre-existing conditions/injuries. Do your best and provide maxium effort.

    COP

    Burpee x 5 OYO
    SSH x 20 IC
    Lunge x 10 IC
    Burpee x 4 OYO
    Mommy Maker x 8 IC
    ST Squat x 10 IC
    Burpee x 3 OYO
    High Knees x 10 IC
    Windmill x 10 IC
    Burpee x 2 OYO

    **Long Mosey to top of Hell Hill by the pool; detour doing bernie’s, karaoke and high knees to get the heart pumping

    The Thang

    Pre-beatdown, YHC set up a baseball diamond in the dark. Used for the partner carry exercises to follow:
    Partner Carries
    Pair up with someone of similar size/stature. P1 carries P2 to second base; switch and P2 carries P1 home.  Immediately after carry, heels on curb and wait for 6. For an all you got Spartan Run.
    Round 1: Fireman Carry
    *Spartan Run
    Round 2: Wheel Barrow
    *Spartan Run
    Round 3: Piggy Back
    *Spartan Run
    – 5 Burpees OYO
    Partner Planks
    Pair up with a different partner for some partner planking
    R1: P1 Planks while P2 performs 20 Decline Merkins with feet on back of P1 planking; Flapjack
    R2: P1 Plank and hold P2 Ankles as P2 performs 20 BBSU; Flapjack
    Mosey down Hell Hill & circle-up for two rounds of “Circle Burp’s”
    Circle Burp
    Exercise performed in a circle with all Pax present. Exercise is called, and all Pax perform that exercies AMRAP until it is their turn to call “down” which signifies when all Pax stop, drop and do a single burpee, then return to called exercise
    R1: Monkey Humpers
    Bernie sanders up Hell Hill and back down
    R2: Alternating Shoulder Taps
    Wheel of Merkin
    All pax, again, form circle & plank until it is their time to perform the # of merkins in that revolution
    5 rounds completed.
    Ratchet’s Shoulder Blaster
    While keeping arms up perform the following back to back:
    Baby Arm Circles (Fwd/Bkwd) x 10 IC
    MNC x 10 IC
    Cherry Pickers x 10 IC
    OH Claps x 10 IC
    MNC x 10 IC
    YHC opted to end it here as his shoulders were resembling that of a properly smoked ham; YHC should know!
    6MOM
    Pretzel x 10 IC (R/L)
    Hollywood x 12 IC (R/L)
    Box Cutter x 12 IC
    LBC x 20 IC
    Time called.

    COT

    Three pillars of F3

    1. Workouts are held outside (rain or shine)
    2. Workouts are peer-led
    3. Leave no man behind, leave on man unchanged

    Shovel flag symbolism
    YHC had the opportunity to talk with long-time and fellow F3 Chattanooga pax at Early Bird’s wedding last weekend. Since he and his family have moved out of town a year or so ago, he has assumed responsibility at his new church leading a men’s ministry. He has successfully launched F3-esque workouts for these men without actually tapping into F3 Atlanta. He shared his thoughts on the shovel and what it means and how he’s used it as a discussion point for other men to understand their role as men and in the community – we discussed the deep symbolic nature of the shovel. From this conversation, I drew inspiration.
    Simply put, a shovel is just an object, but with it there are so many inherent uses. In order for the shovel to be of any use, someone has to implement it. YHC shared a time when he wished he could just tell the shovel to dig a french drain for him and sit back and watch. Obviously cannot happen, as it is an inanimate object that requires an applied force. I likened the shovel to the relationship a man has with another man and the opportunity we have to help inanimate men (Sad Clowns) to become useful tools in our community through F3. In order for a man (a shovel) to be successful, he needs the help of another man (a force) to implement him in the community, to show him how he can be useful. YHC challenged the group to be that force, to guide other useful shovels in the community

    Moleskin

    • Rhythm brought one of his 6 (?) kids in his brood and a friend of his; they were late. So, naturally, YHC asked the then-FNG (later, “Short Stop”) if they have a clock at home and if they knew how to read it; Confirmed.
    • As we were performing partner planks, YHC hears a siren alarm going off. Sounds like a ringtone. Look over and there’s Rhythm talking to Emergency Dispatch. Apparently he accidentally hit the emergency call button — out of breath, he explained there was no emergency (only that he was getting smoked at a workout). Aye!
    • Had a Wayne’s world moment as traffic seemingly was coming through. “GAME OFF!”…. “GAME ON!”

    News

    Cleveland Launch #3-5 coming up. All pax of Chattanooga are encouraged to try their best to support local AOs and support the launch of Cleveland. Meaning, fartsacks are strongly discouraged. STRONGLY.

    Upcoming Qs

    12/1 – Threeskin
    12/8 – Sidekick
    12/15 – Fissure
    12/22 – Rug Doctor
    12/29 – Sidewinder