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Do what is right for you

QIC: Whittler

Date: 07/23/2019

PAX: Back Pew, Money Ball, Ringwald, Sidekick, Red Tees, The Count (respect), WuzntMe

AO: Hill City

Conditions

Balmier than expected with a little mist towards the end

COP

Started with a mosey to the River Walk while doing the 4×4 warm up.  Stopped four times to do increasing numbers of 4x4s, up to 4.

Moving SSH x 10

Arm circles while shuffling x 10 both ways

Carolina dry docks x 10

Willie Mays Hays x 10

Windmill x 10

Forward fold (the Auburn) x 5

High knees x 20 yards

Alabama Butt Kickers x 20 yards

Mosey to parking lot next to bridge

The Thang

YHC had two workouts planned depending on the number of PAX.  At this point, we only had 7 so 4 corners it was.
AMRAP Four Corners

We divided into five groups.  Four groups went to their respective corners while the fifth became the first runner.  The goal was to do AMRAP while one group ran around the parking lot, advancing one station each time.

Corner 1 – Merkins

Corner 2 – Monkey Humpers

Corner 3 – Flutter kicks

Corner 4 – Squats

This continued until everyone was back to their original corner

Next, we lined up on the parking spaces for lunge suicides.

Lunge 2 lines, one merkin, jog back

Lunge 4 lines, two merkins, jog back

Lunge 6 lines, three merkins, jog back

Lunge 8 lines, four merkins, jog back

Lunge 10 lines, five merkins, jog back

Circle up for Burpee Ring of Fire – each PAX does SSH while we go around the circle doing burpees.  Three rounds was all we could handle.

Slow mosey back to the parking lot

6 MoM

LBCs x 25

Flutter kicks x 10

Slutter kicks x 10 (also called the “Auburn cheerleader” by some)

Freddie Mercury x 20

Hollywoods x 10 each side

American Hammer x 10

Plank high and low

COT

As odd as it sounds, I had a dream on Sunday night in which Prosciutto spoke to me while attempting to show me how to Q (I’m guessing since it’s been the hottest of minutes since I Q’d).  He kept repeating phrases like “Do what is right for you” and “Do what works for you”.  I spent the better part of two days trying to figure out what this means.  For me, I took it to mean that we have to do what suits us best and not worry about what others expect of us.  Not to mean this is a selfish or self-serving way, but do what you need to do and don’t worry about what others think.  My family and I have made many tough decisions over the last couple years, often being met with criticism from outsiders.  However, we have come to realize that above all else, we have to do what we believe is right for us.  For us, we feel as though God has put on our hearts that we need to be where we are doing what we are doing.  That may not work for others, but it’s what works for us.  Don’t conform.  Do what works for you.  

Moleskin

Lots of Auburn/Alabama jokes amongst the small group.  We realized math is hard for those with an Alabama education.

 

News

8.10.19 F3 Dadurday

Recent Backblasts

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    The Refill

    QIC: Whittler
    Date: 02/21/2019
    PAX: Candu, Fissure, Flemish, Goose, Laces Out, Money Ball, Peanuts, Prosciutto, Roadhouse, Sidekick, Skitch, Sunshine, Sunburn, The Count, Threeskin, Vila, VSquared
    AO: Hill City

    Conditions

    Misty but tepid

    The Disclaimer

    Disclaimed

    COP

    Mosey to under the bridge
    Merkin x 40 OYO
    SSH x 20
    3rd grade exercises x 15
    Willie Mays Hays x 20
    Forward Fold x 10
    Arm Circles x 15 each direction
    Imperial Walkers x 15
    Plank x 10
    Shoulder taps x 10
    Plank Jack x 10
    SSH x 15
    Warm up lap around bridge

    The Thang

    With many new faces in the crowd, I thought it was appropriate to repeat an oldie but a goodie that I did for my VQ – The Rx for Pain
    The Refill on the Prescription for Pain
    12 prescriptions were given out to the PAX.  Each Rx had a Disp # on it which correlated with the number of reps.  This was an additive circuit meaning we did 1, then 1 and 2, then 1, 2, and 3, etc.
    1 – Lap
    2  – 8 count BB
    3 – Jump Squats
    4 – Diamond Merkins
    5 – 4x4s
    6 – Kettle swings with rock
    7 – Reverse crunch
    8 – tricep extension
    9 – Froggy squats
    10 – LBC 4 count
    11 – curls
    12 – Burpees
    Many 10 counts were included PRN.  Unfortunately, we only made in through 10.  There was then a mosey back to the rhino.
    MoM
    Freddy Mercury x 10
    Flutter kick x 10
    Plank x 10

    COT

    Earlier this week, my man Best in Show commented on the changes he had seen in me in the last year, namely in my physical appearance.  This really hit home because I see myself everyday and don’t always notice a change but those around us do.  When I mentioned this to my wife, she commented on how not only my physical appearance had changed with F3 but also my attitude, my faith, and my overall outlook on life.  It really struck me because I really didn’t think I was doing anything different, I was just doing what I loved and that was enjoying F3.  It made me realize what an impact F3 has on our lives, whether we realize it or not.  The positive impact on being a HIM in Chattanooga spills over way beyond ourselves:  it affects our family, friends, and community.  Many people may think this is “just a workout” but it’s so much more.  Time, effort, and dedication will have profound impact on us and those around us.

    Moleskin

    There was the normal Candu grunting.  The Count, at times, looked like a Squatty Potty model.  There was some confusion regarding numbers and time when discussing the upcoming Convergence.

    News

    Landfill and Battery this Saturday
    Convergence in Ooltewah ON 3/30 AT 7:00.  Goal is 50 HIM to converge

    Posted on

    Eye of the Tiger

    QIC: Whittler
    Date: 02/06/2019
    PAX: Candu, The Count (Respect), Fissure, Geek Squad, Milkman, Mr. Clean, Ohms, Prosciutto, Sidekick
    AO: Lions Den

    Conditions

    Warm and wet…

    The Disclaimer

    Played “Eye of the Tiger” instead

    COP

    After last week’s discussion regarding the greatest movie of all time (Rocky IV), YHC opted to play the soundtrack to Rocky IV
    One mosey lap including running up and down the stair to rest in front of the bleachers
    Jump Rope x 10
    Real deal Holyfield x 10
    Good morning punches x 10
    Joe Louis x 10
    Jump Rope x 15
    RDH x 15
    SSH x 15
    Windmills x 15
    Wall sits (Plain x 10, Muhammad Ali x 10, overhead press x 10)
    Mike Tyson’s were attempted but the wall was too wet
    Arm circles x 10 each way
    Seal clap x 10
    Imperial walkers x 10
    Plank x 10
    Plank Jack x 10

    The Thang

    Now that we were warm, we became soaking wet from the downpour
    Rocky Training
    Rocky and Apollo Runs – Partner 1 sprint 100m while partner 2 Bernies 50m and 1 tries to catch 2.  This was done for two complete sets
    Moving to the bleachers, we began Stair Sprints
    Partner 1 sprints up and back down stairs while Partner 2 does given exercise AMRAP.
    Pull ups x 3 rounds
    Leg raises x 3 rounds
    Dips x 3 rounds
    Partner wheelbarrows with wheelbarrow lift x 5
    Cool down mosey lap
    MoM
    Ivan Drago x 15
    LBC x 15
    Plank x 10
    Reverse crunch x 10
    Small Pickle pounder x 10
    Reverse PP x 10
    Hello Dolly x 10
     

    COT

    Since February 6th is Ronald Reagan’s birthday, YHC decided to include the following quote from Reagan (which has been reproduced by others many times):
    “The greatest leader is not necessarily the one who does the greatest things.  He is the one that gets the people to do the greatest things.”
    We are all leaders in some aspect of our lives but how effective are we as leaders?  We have all seen leaders lead for the sake of personal glory and recognition.  They use their leadership position as a badge of honor. True leadership means building those up around you and in turn making them leaders.  A fellow PAX passed along a recent article regarding leaders which furthers this point.  “Great leaders develop new leaders systematically, through an LDP (Leadership Development Process) that is tailored to the needs of the Groups they lead…For great Leaders, developing new leaders is leadership of the highest caliber.”

    Moleskin

    There was lots of MC throughout the morning, despite the periods of heavy rain.  
    Mr. Clean and Prosciutto took their shirts off.
    Mr. Clean rolled in late due to an apparent Shart Sack

    News

    F3 Luncheon this FRIDAY!!!!
    12:00 PM at Champy’s on MLK.  All are welcome.  It would be GREAT to see some fresh faces there!
     

    Posted on

    Permission Granted

    QIC: Whittler
    Date: 02/02/2019
    PAX: Best in Show (Respect), Candu, Cowbell, Fly-By (Respect), Goose, Iron Butt (Respect), Pink Panther (Respect), Skitch, Sunburn, Venus, VSquared, FNG-Pom-Pom
    AO: The Landfill

    Conditions

    37 degrees and absolutely perfect

    The Disclaimer

    Properly disclaimed given the numerous fresh faces in the crowd.

    COP

    Mosey down the hill to the lower parking lot
    SSH x 20
    Good Mornings x 10
    Windmills x 10
    Willie Mays Hays x 10
    4×4 x 4
    Arm circles x 10 each direction
    Seal Clap x 10
    Overhead press x 10
    Moroccan night club x 10
    4×4 x3
    Squat x 10
    Lunge x 10 each leg
    Monkey Humpers x 10
    Squat Step (Dostoevsky) x 10 each side
    4×4 x2
    Plank x 10
    Mountain climber x 10
    Plank jack x 10
    Mahktars x 10
    4×4 x1

    The Thang

    The daylight was upon us at this point…
    Stations of the Landfill
    Station 1 – The Parking Lot
    Alligator Merkins across the parking lot
    10 toe merkins
    Lunge walk back
    Uneven curb merkins x 10 each side
    Indian Run to the playground
    Station 2 – The Playground
    We partnered up and one partner did a swing exercise while the other did an Ab exercise

    1.  Swing crunch x 10 per round while partner 2 did BBS.  This was done for 5 rounds for a total of 50
    2. Kangarows x 10 per round while partner 2 did LBC.  5 rounds done
    3. Swerkins (Swing merkins) x 5 while partner 2 held plank.  3 rounds done

    Mosey to the hill
    Station 3 – Hill laps
    Begin at the bottom, run up the hill, do 1 burpee.  Shuffle across the top to the next corner, 2 burpees.  Jog down the hill, 3 burpees. Shuffle back to the start and do 4 burpees.
    Station 4 – Concession stand
    Wall sit x 20
    Overhead press x 10
    Muhammad Ali x 10
    Cool down mosey down the hill and then back up
    MoM
    1 round of Baby Shark – flutter kicks, Freddie Mercury, and LBC
    LBC x 10
    Pickle Pounder (Small and Medium) x 10 each
    Reverse PP x 10
    Plank x 10
    Grasshopper x 20 (Thanks to Fly by)
    5 burpees
    Time

    COT

    YHC shared a little about a personal struggle over the last months.  That struggle was about the lulls in our life.  With many things in life, we start a new thing with great enthusiasm.  But over time, that fades and we get into a lull.  Whether it’s work, marriage, hobbies, or F3, there will be lulls.  But it’s up to us to find our way out.  I admittedly got distracted from F3 over the last month or two.  There were things that I deemed more important that kept me from supporting my brothers as much as I should have.  But the great thing I have found with F3 is that just being present can snap you out of that lull and get you back on track.  The fellowship and the support that comes with every F3 post is incredibly humbling.  I encourage everyone to make an effort to not just show up at a workout, but make an effort to get to know your brothers of F3.  They will be there for you when you need it.  As is often said at F3, the workout is what gets us here but the brotherhood and fellowship is what keeps us here.  As the F2 Q, I will be making a stronger effort to organize more F2 events so F3 can become more than just a workout. 

    Moleskin

    Candu apologized to Sunburn about standing him up with moving.
    Lots of interesting MC during the swing exercises

    News

    F3 luncheon February 8th – Location TBD, tune to Fellowship channel
    See Q schedule for upcoming Qs

    Posted on

    “Dabo” this and a “Dabo” that

    QIC: Whittler
    Date: 01/09/2019
    PAX: Candu, Fabio, Fissure, Geek Squad, Loan Shark, Mr. Clean, Prosciutto, The Count (Respect), FNG-Magnum, FNG-She Shed, FNG-U-Turn
    AO: Lions Den

    Conditions

    Cool as the other side of the pillow.  38 degrees

    The Disclaimer

    Properly disclaimed since 23% of the attendants were new.  Also disclaimed that I am not a Clemson grad.

    COP

    Began with a nice mosey lap, stopping every 100m to do 4x4s (5, 4, 3, 2 reps)
    4×4 x 1
    Slow single count SSH x 16
    3rd grade exercises x 16
    Windmills x 8
    The Dabo (pelvic thrust) x 16
    Sabans (slow bend over stretch) x 8
    SSH medium speed x 16
    Arm circles both directions x 16
    Seal clap x 16
    Moroccan night club x 8
    Prosciutto’s Gold Chain x 16
    SSH fast x 16
    Plank x 16
    Mountain climber x 16
    Plank Jack x 16

    The Thang

    Given the events earlier in the week, I felt it necessary to pay homage to William Christopher Swinney, better known as Dabo
    The DABO
    D:  dips x 22 IC (44 total)
    step up the stairs
    A:  ATMs – 16 shoulder taps, 14 slow merkins, 14 fast merkins (44 total without stopping)
    Step up the stairs
    B:  Bar hang with pull ups x 2 rounds
    Step up the stairs
    O:  Ollie North up the stairs (partner carry)
    Each pax took their own step and did Alligator merkins over about 20 yards
    Back to the track for mosey, stopping at West End for Plank Compass and the East end for Ring of Fire with Flutter Kicks
    MoM
    Dr. W x 5
    LBCs x 20
    Pretzel Crunch x 8 each leg
    Hollywood x 8 each side
    Plank x 5
    Pickle Pounders (or the Rammer Jammer) x 8

    COT

    Regardless of school affiliation, I think we can all learn something from Dabo.  In the midst of all the hoopla and excitement surrounding winning his second “Natty” in 3 years, Dabo took time in his post game interview to give credit where credit was really due:  to Jesus.  He was asked about the “joy of the moment” and he responded by stating that “joy comes from focusing on Jesus rather than yourself” and “it’s simply the grace of the good Lord to allow us to experience something like this.”  F3 really embodies this idea on focusing on someone other than yourself and if Dabo can do it on a stage like that, with millions watching, we should be able to do it in our everyday lives.  The grace of our Lord gives us the ability to survive and thrive each and every day and for that we should all be thankful.

    Moleskin

    There was a lot of good MC this morning.  Fissure floated around on his Cloud 9, mentioning “The Natty” (which only Clemson fans seem to say).  We had a discussion about the equestrian teams of South Carolina and Auburn.  Fissure almost got abducted but was actually just helping a kid find their shoes.  We once again struggled through FNG naming. 

    News

    Resolution Ruck in Progress
     

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    You are my daffodil

    QIC: Whittler
    Date: 12/18/2018
    PAX: Back Pew, Candu, Care Bear, The Count (Respect), Flemish, Fissure, Free Candy, Geek Squad, Goose, Iron Butt (Respect), Laces Out (Respect), Moondance, Ohms, Peanuts, Peddler, Picasso, Prosciutto, Ringwald, Roadhouse (Respect),  Sidekick, Speed Bump, Sunshine, FNG-Dirk
    AO: Hill City

    Conditions

    Crisp 30 degree weather with a touch of ice on the ground.

    The Disclaimer

    I already modified the workout so no modifications needed.

    COP

    It was explained that this would be a travelling warm up, during which time each PAX would do 365 reps for the warm up.
    Mosey to Fountain
    SSH x 30, Plank x 30, Merkins x 10, Shoulder taps x 10, Squats x 10 (proper form enforced), Arm circles x 15 each direction
    Mosey to large parking lot
    SSH x 30, Plank x 30, Mountain climber x 15, Plank Jack x 15, Windmill x 15, Willie Mays Hays x 15
    Mosey to the foot of the bridge
    SSH x 30, Plank x 30, Half Burps x 15, Superman x 15, Seal Claps x 15, Overhead Press x 15, Burpees x 5

    The Thang

    This was designed as an homage to Vila, the Q that popped my F3 cherry on 12/18/17
    Dolphin and the Daffodil
    Mosey to the first hump of the bridge
    8-count BB x 5
    Squerkin roll x 10
    Imperial Walker x 30
    Jog
    Leg Raises x 30
    Squerkin roll x 10
    Squats x 30
    10 count
    Burpees x 5
    Squerkin roll x 10
    Monkey Humpers x 30
    Jog to next hump
    LBCs x 30
    Squerkin roll x 10
    Squat x 30
    Mosey to parking lot
    Merkin wheel x 2 rounds
    Ring of Fire (flutter kicks) x 2 rounds
    Pickle pounders x 15
    Freddie Mercury x 15
    Reverse PP x 15
    Heel Touch x 15
    Pretzel crunch x 10 each side
    Boxjump suicides saved for another day…

    COT

    YHC is incredibly grateful for the men of F3 and the journey that we have been on over this last year.  I was scared to start F3.  My first few days, I was the guy who was way behind everything else.  That first workout, one year ago to the day, had me questioning my sanity.  Vila, Angus, Prosciutto, and Best In Show made it look easy.  It wasn’t easy for me and I wanted to quit.  The first day was cold and soaking wet.  But I was determined to power through and not quit.  I still struggle, as does every other man out there from time to time.  The important thing is to continue to push yourself because you are not only having a positive impact on yourself but, perhaps more importantly, you are impacting those around you more than you know.  Today, 24 of us pushed ourselves and made each other better for our efforts.  When you are considering skipping a workout “just because”, consider your brothers out there that need you out there.  
    I was moved recently reading “Freed to Lead” when the discussion of the Dolphin and the Daffodil was brought up.  In short, one’s “Dolphin” is a unique and powerful skill and the “Daffodil” is the type of person that one is destined to serve with his Dolphin.  The D2X, or intersection of a man’s dolphin and his daffodil, is where a man’s mission is found and his impact is the highest.  I encourage everyone to find their own D2X.  It won’t be easy.  People will judge you.  Many might not understand you.  But all that doesn’t matter.  What does matter is the impact that you choose to have on others.  

    Moleskin

    We sincerely struggled to name our FNG today.  
    Picasso seemed like he wanted more, going the extra mile.
    The Q’s cadence was thrown off a few times because someone was counting “1-10, 1-11, 1-12…”

    News

    ********VQ ALERT********
    Moondance VQ on Thursday at Hill City.  A minimum of 25 guys can and should be there
    Ringwald at the LD tomorrow
    Don’t forget to continue to support Cleveland even though they are officially off the launching pad.
     

    Posted on

    Do do, do do do do

    QIC: Whittler
    Date: 11/21/2018
    PAX: Candu, Freefall, Geek Squad, Milkman, Mr. Clean, Ohms, Picasso, Prosciutto
    AO: Lion’s Den

    Conditions

    31 degrees and starry

    The Disclaimer

    Disclaimed in all its glory.

    COP

    We began with a quick little quarter mile mosey around the track awaiting the entire six to arrive.  We found our way back to the rubber pad at the goal posts.
    SSH x 30
    Real Deal Holyfield x 15
    Good mornings x 15
    Willie Mays Hays x 30
    Windmills x 15
    Arm circles, both directions x 15
    Shoulder presses x 15
    Plank x 10
    Shoulder taps x 10
    Alternating arms and legs up from plank x 5 count each

    The Thang

    The Track of Fire
    Run 200m a form a circle on our six.  Each PAX held six inches while one performed five flutter kicks.  The next person did five flutter kicks while the remainder held six inches.  This was continued until we went full circle.
    Run 200 m, circle up and do wheel of Merkin to 3.
    Rinse and repeat.
    We then headed to the RB bleachers for some Box Jump suicides.  Each PAX jumped up one, did 5 dips, then jumped down.  Box Jump up 2, 5 dips and then down.  Continued progressing up the bleachers.  For the sake of time, YHC ended the suicides around 11 and everyone then box jumped to the top.
    PAX then partnered up and did partner carries up the stairs to the top of the stands
    The legs were burning at this point, so we proceeded to do a slow cool down mosey of 400m.
    Mary
    YHC played “Baby Shark” and the PAX changed exercises with each change in the chorus, rotating flutter kicks, Freddie Mercury, Hello Dolly, and LBCs continuously until the song was over.  The song last 2 minutes and 17 seconds and, by popular demand, we repeated this.

    COT

     YHC had a difficult time preparing something for the COT this morning because his mind was preoccupied for several reasons.  The last 24 hours has helped me reflect on the last 11 months that I have been a part of this thing we call F3.  I came to Chattanooga relatively alone and lost here in this city.  My family hadn’t moved and I was Sad-Clowning pretty hardcore.  However, my life changed when I joined F3.  I had no idea what I was getting into but I know that God did.  What I have experienced over the last year has been life-changing to say the least.  F3 Chattanooga truly is a brotherhood and I have met some of my closest friends through the brotherhood.  I am truly blessed to call the men of F3 my brothers.  All these thoughts and emotions came to me yesterday when I was humbled doing something that I do each and every day for complete strangers.  It was a humbling experience having a fellow F3 brother trust me to the point of putting his life and well-being in my hands.  It made me realize what a close brotherhood feels like.  For one of the first times in my professional life, I was nervous at work.  I do surgery almost every day but yesterday it somehow meant more.  You see, it was different because it wasn’t a total stranger trusting me, it was someone who actually knew me!  It really brought home how special F3 Chattanooga is and how incredibly blessed each of us is to participate in such an amazing group.
    Prayers went out to all the Ms expecting and the newborns
    Remember Angus and his family
    All those traveling over the holidays

    Moleskin

    Mr. Clean was fashionably late but we were stoked to have him.
    Several hernia references were made.
    Not much on the MC which I took to be a good sign of a solid Q.

    News

    Buy some Christmas cards from Mr. Clean to support a great cause!
    Remember to invite someone who is lonely to Thanksgiving.

    Upcoming Qs

    Turkey Day Beatdown courtesy of V squared – Still confused on the time but I think 6:30
    Cleveland Saturday – Prosciutto
    Landfill Saturday – Mr Clean

    Posted on

    Silence is Golden

     

    QIC: Whittler
    Date: 10/10/2018
    PAX: Fast Lane, Jabooti, Peanuts, Sidekick, Speed Bump, Threeskin, Vila,
    AO: Beast Ridge

    Conditions

    73 degrees and perfect

    The Disclaimer

    Disclaimed.  Phone with be kept with YHC in case of emergency

    COP

    Began by a long mosey to the far parking lot
    Good Mornings x 15
    Windmill x 15
    Third Grade exercises x 15
    Calf/heel stretch 10 per side
    SSH x 40
    Arm circles x 15
    Seal claps x 15
    Cherry pickers x 15
    Plank x 15
    Side plank x 10 per side
    Attempted imperial joggers x 4 (YHC aborted secondary to lack of coordination) – converted to imperial walkers x 15

    The Thang

    Mosey to the pavilion
    Fives
    Beginning at the pavilion, YHC explained that there would be two exercises, a 100 yard jog, two more exercises, 100 yard run back to complete one round.  Reps increased by 5 per round.
    Round 1
    1 decline merkin, 5 dips
    Run
    1 burpee, 5 LBCs
    Round two – same exercises except 2 and 10 respectively
    Round three – 3 and 15
    Round four – 4 and 20
    Round five – 5 and 25
    Round six – 6 and 30
    At this point, we rounded up the six and headed back to the parking lot for Mary
    MoM
    Leg raises x 10
    Pickle pounder x 10
    Reverse pickle pounder x 10
    Pretzel crunch x 15 each side
    Heel touch x 10
    Shoulder taps x 10
    Done

    COT

    YHC struggled with writer’s block/Q block when trying to come up with some words of inspiration for the men of F3.  That being said, I’ve learned over time that sometimes it’s what you don’t say that’s most important.  I am a fairly quiet guy except when I need to be heard.  Sometimes if you talk about everything and all the time, people stop listening.  I’ve learned that if you learn to speak when it’s important, your words can be more impactful.  During the mumble chatter, a comment was made about the exercises and I said “I have to stick with what I’m good at.”  And that definitely applies here – I’m good at choosing the right time and place to be heard but at other times being silent and just listening.  Sometimes, silence is golden.

    Moleskin

    The mumble chatter game was superb.  Specifically, Sidekick commented that I do pickle pounders quite often and he couldn’t wait for my wife to get back in town.  To which I replied “I have to stick with what I’m good at.”  I let everyone else read between the lines.
    YHC has been humbled to be able to lead the men of F3 at Beast Ridge.  It was the first place I ever posted and I’ll always remember that sloppy workout that Vila led us through.  Sidekick humbled YHC by expressing his gratitude for my Qs at Beast Ridge.  While I am headed to live on the Gentlemen’s Ridge, I will still visit the Beast periodically.

    News

    TRAINING DAY!!!! Saturday, October 13
    BelieveLand launch November 17th

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    Making S.H.I.I.T. Fun

    QIC: Whittler
    Date: 10/02/2018
    PAX: Candu, Care Bear, Deep End, Early Bird, Fissure, Free Candy, Laces Out (RESPECT), Moondance, Peanuts, Sunshine, Two By, VSquared
    AO: Hill City

    Conditions

    A crisp 71 degrees with a slight hint of BO

    The Disclaimer

    I am not a professional.  This workout was put together last minute so excuse the disorganization.

    COP

    All PAX gathered around the Rhino with a few stragglers getting there late.  A burpee penalty was assessed due to a lack of flagage.
    SSH slow x 20
    Good Mornings x 15
    Cotton Pickers x 15
    Windmills x 15
    Willie Mays Hays x 16
    Arm circles both directions x 15
    SSH medium speed x 20
    Plank x 10
    Plank Jack x 10
    Finkle Swings x 15 each leg
    Toe Squats x 10
    SSH fast x 15

    The Thang

    The six then proceeded along the riverwalk, grabbed a rock, and settled under the bridge
    Super High Intensity Interval Training (S.H.I.I.T)
    The idea here is to do as many reps as possible for 55 seconds, rest for 15, then move to the next exercise.
    Burpees
    Curls
    Flutter kicks
    SSH
    Overhead Press
    Body Builders
    Merkins
    Up downs
    Freddie Mercury
    Shoulder taps
    Side Shuffle
    Real Deal Holyfield
    BBS with the rock
    Suicides
    The six then lined up and did a Plank railroad.  Once this was finished, we replaced our rocks and moseyed back to the Rhino
    MoM
    LBC x 15
    Pretzel crunch x 15 each way
    Heel touches

    COT

    I felt that it was important to remind the PAX of the credo of F3 as well as the mission of F3.  We all come out for a workout but the impact could and should be so much more.  By committing each and every day, we are committing to not only support our brothers but also advance the mission of F3 which is to plant, serve, and grow.
    Leadership is not about being the best.  It’s about making everyone else better.  I saw this and it really spoke to me about the third F in F3.  This hammers home the “I am third” mentality.  F3 builds us into leaders if we allow it to.  However, that leadership is not for our own benefit, it is for the benefit of others.

     

    News

    Training Day with F3 Nashville October 13
    Two year anniversary/Cleveland Launch November 17

    Upcoming Qs

    Mr Clean returns to Qing on Saturday at the Landfill!

    Posted on

    The County Fair

    QIC:  Whittler
    Date: 09/15/2018
    PAX: Candu, Ducktales (plus 2.0), Early Bird, Free Candy, Geek Squad, Jabooti, Odd Job, Sidekick, Steam Engine, Sundance, Threeskin, VSquared, Venus, Wort, FNG-The Barn
    AO: The Landfill

    Conditions

    Fall was in the air with a mild 74 degrees and a hint of corn dog smell in the air

    The Disclaimer

    Despite my physique, I am not a professional.  Work hard, modify as necessary.

    COP

    Began with a nice little mosey down to the lowest parking lot of the Landfill
    Slow tempo SSH x 36
    Good mornings x 15
    Windmills x 15
    Willie Mays Hays x 20
    Mike Tyson x 15
    Arm circles, both directions x 20
    Cherry pickers x 15
    Medium tempo SSH x 20
    High knees x 15
    Plank x 20
    Plank Jack x 10
    Fast tempo SSH x 20

    The Thang

    Because it’s fall, it makes me think of the County Fair, which inspired this workout.  In addition, today is Auburn vs. LSU and I always think of the mystery of the corndog smell in Baton Rouge and on LSU fans. 
    The County Fair
    Ride 1 – Hill o’fun – Indian Run up the hill to the upper lot of the Landfill
    Ride 2 – Ferris Wheel – wheel of merkin for 5 rounds
    Ride 3 – The Speedway – On the soccer field, we side shuffled along the ends and sprinted the length down and back for one lap
    Ride 4 – Whack-a-mole (or Whack a Pax) – at the pavilion, we lined up on the benches and did dips in the method of wheel of merkin for 4 rounds
    We then headed to the “concession stand” aka the swings to do “Corn Dog Dippers” – Plank swings x 10, LBC x 10, repeat for 5 rounds til all PAX had done 50 of each
    Ride 5 – Route 66 (modified) – starting at the lamp post nearest us, we did LBCs at each light post, starting with 10 and increasing by increments of 10 for 6 light poles (210 total LBCs)
    The PAX were then given a choice of cresting the highest hill using a prisoner walk or jogging along the street.  All PAX chose wisely the shortest distance and did a prisoner walk up the hill back to the soccer field
    Ride 6 – Jacob’s Ladder – all PAX laid on their stomach and each one took a turn weaving in and out of the ladder until the end
    Mary
    American Hammer x 15
    Small, medium, and large pickle pounder x 10 each
    BBS x 10 OYO
    Sidekick then informed us we had 1 minute and 15 seconds left so we did burpees until time was called

    COT

    YHC shared what F3 meant to him.  When I began F3, I had no community, lacked many leadership skills that I didn’t know I needed, and often fell short of holding myself accountable.  I started F3 so I could workout and I was too cheap to join a gym.  However, over the last 10 months, not only have I improved my physical shape, my mental strength has probably improved more.  With the transition and difficulties that my family and I have faced, F3 provided me the community of men to help me get through.  I realized that a community of men united is much more effective than the individual.
    Leadership and the ability to lead others is something unexpected that I have gained from F3.  In March, I did my first Q at Hill City.  Here I was, a guy who never worked out or went to a gym, leading men in a workout just three months in.  It was overwhelming but I realized that I really enjoyed it.  However, I still don’t think I knew what true leadership was.  Many people think that leadership is standing in front of people and getting them to do what you want.  While technically leadership involves getting others to do what you command, I’ve realized that it’s so much more.  True leadership is not finding ways that others can serve you, it’s about learning how you can serve others.  The Q isn’t here to make himself better, he’s here to make others better.  I encourage everyone to look at leadership from this perspective:  true leadership involves figuring out how you can serve others instead of others serving you.

    Moleskin

    There were lots of noises from Jabooti and the mumble chatter was strong during Mary.  There was also a manliness contest taking place amongst V squared, Venus, and Free Candy.  I never figured out who is “bigger”. 

    News

    Rucking needs some help.  Ducktales is trying to get it going but he needs people to participate.  There are extra weight packs available so ask Ducktales for details to get into it.  Try it once, you won’t be disappointed.