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The Frozen Four

 

QIC: Sidekick
Date: 11/28/2018
PAX: Fast Lane, Oscar, Peanuts
AO: Beast Ridge

Conditions

23 Degrees and Breezy.  Damn Cold

The Disclaimer

I am not a professional.  Do not hurt yourself.  Modify where necessary

COP

SSH ICX25; Imperial Walkers ICX20; Windmill ICX15; SSH ICX20; Mercans ICX10; Plank to Manmakers; High Knee ICX20; Baby Arm Circles ICX10; Reverse ICX10; Mosey to the Soccer Field

The Thang

Frozen Four
PAX line up on the first Bleacher step.  Exercise is called.  First PAX sprints across the soccer field to the opposite side while the other 3 PAX perform exercise.  When the mobile PAX reaches the destination, he calls out for the second PAX to sprint.  First PAX performs the exercise.  The exercise continues until all 4 PAX are on the opposite side of the soccer field.  This was repeated 4 times
Ircans; One legged squat (left up); One legged Squat (right up); Dercans; Dips
Mosey to big parking lot
Four Corners
Basic Four Corners
Sprint to first corner – 25 Plank jacks; Walking Lunge to 2nd corner – 5 Burpees; Bernie Sanders to 3rd corner – 20 squats; Bearcrawl to 4th corner – 15 Carolina Dry Docks.
Rinse and Repeat with reps of 30-7-25-20.
Mosey to flag.
Had 45 seconds left so we knocked out some Pretzel Crunch ICX10 per side
 

COT

We all love F3.  We all hate freezing to death.  It is EASY to fartsack when it is 23 degrees outside.  However, if you love F3 and you want it to continue when it is pleasant outside, you have to commit to the Frozen gloom as well.  Like F3, life is not all roses and sunshine.  Perseverance through the tough times, brings joy and pride through the good times.  We can all commit to Mondays at the Beast for the winter.  If we continue to show and support each other, we will reap the benefits in the spring and summer. In summary, be here, do your part, support your brothers, be accountable and F3 will prosper for the betterment of male community leadership.

Moleskin

Thank the good lord for open bathrooms at Beast Ridge.  This can not be understated.  I will tell you that a 23 degree toilet seat on your bare ass changes a man. 

News

Beast Ridge on Mondays only going forward

Upcoming Qs

Mr. Clean at Hill city tomorrow, threeskin at the battery on Saturday.  Vila at the Beast on Monday
 

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Break Thru Your Wall

QIC: Picasso
Date: 11/27/2018
PAX: Cable Cutter, CANDU,  Flemish, Goose, Ohms, Snookie, Speed bump, Sunshine, Ringwald, Threeskin, Whittler, VSquared
AO: Hill City

Conditions

29 degrees and clear.

The Disclaimer

This is F3. We assume no responsibility to for the actions you bestow upon Hill City. Keep it smart, don’t push yourself to the max and we will help you if needed.

COP

Great Hall
SSH x 25 IC
Mountain Climbers x 15 IC
Squats x 15 IC
Smurfjacks x 10 IC
SSH x 20 IC
SSH x 10 IC
Mountain climbers x 15 IC

The Thang

Sushi Nabe Baby
WWII Sit-ups x 25
Makhtar N’Diaye x 10 IC
Short Weather & Ice Cream
Clumpie Monkey Humpers x 15 IC
Calf raises x 25 IC
Walgreen Stock Up
Merkins x 10 IC
Windshield whippers x 20 IC
Alternating shoulder taps x 20 IC
Longhorn Roundup
Low wall sits
Big derkins
Publix Be Playin’
High knee runs
Ass kicker runs
Karokoe left
Karaoke right
Kent Street Wall
Sprint Halfway, Bearcraw X 10 yards, Sprint to top….descend
Sprint halfway, Bernie Sanders halfway
Forrest Avenue Folly
Descend…..
Derkins x 10 IC
Incline Merkins x 10 IC at Bottom
Chestnut’s Roasting on an open Walnut Bridge
One Armed Pickle Pounders x 5 IC Alternate Arm
Plank x 60 seconds
Chronicles of Narnia
Dips x 20
SSH x 20
Pull-ups x 10
MARY
X’s and O’s x 20
Freddy Mercury’s x 15 IC
LBC’s x 20 IC

COT

“We all have walls. We all hopefully get thru them at some point no matter how tough they are on us. One of the most important ways to get over whatever wall you are facing is to reach out or discuss it with a brother, friend, or someone who understands. No matter how impossible it seems to break thru the wall, having someone there by your side may be the best thing you will never realize.”
CIRCLE OF TRUST
BALL OF MAN – Moment of Silence

Moleskin

  • Fissue wasn’t at the Post. Let’s see if he reads this. 
  • Goose puked up his Napa Valley Bud Light
  • Lots of mumble while we do Derkins next to the exhaust pipe of a running Semi

 

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I Can’t Feel My Fingers or Toes !

Date:  11/21/2018

QIC:  The Count
PAX:  Fast Lane, Threeskin, Dorothy (Nomad from NY by way of Knoxville)
AO:  Beast Ridge (Camp Jordan)
Conditions:  30 Degrees, light breeze, low humidity (I wish I had waterproof shoes)
Disclaimer: Disclaimed (no FNG’s)
WARM UP:  Mosey from P/L to Jungle Gym, SSH (10 IC), Abe Vigoda (10 IC), Flying Sun Gods (10 ea leg IC), Plank Jacks (10 IC), Burp-Ups at Pull Up Bar (10 OYO)
Mosey to Soccer Stadium
THE THANG:
Quarter Pounder: Start at one end of field.  AYG 25 Yards (25 Merkins) – Bernie Sanders back to starting point.  AYG 50 Yards (50 Squats) – Bernie Sanders back to starting point.  AYG 75 Yards (75 Mountain Climbers) – Bernie Sanders back to starting point.  AYG 100 Yards (100 SSH) – Bernie Sanders back to starting point.
Mosey to Bleachers and do Serpentine run from one end of bleachers to the other and back and perform 20 Derwin’s and 20 Incline Merkins, Rinse and Repeat (x 3).
Mosey to P/L for Mary’s:  XY’s – count 1 & 2 Rosalita, counts 3 & 4 Flutter Kick (10 IC) – Never Cross Dolly – Just like Dolly’s but upper body is in Iron Cross (10 IC) – E2K (Oblique Crunch) – Right ankle over left knee, bring left elbow to right knee, switch (10 IC each leg).  Good Mornings (10 IC), Peter Parkers (10 IC), Imperial Walkers (10 IC), Plank with alternating leg lifts (10 IC), LBC (10 IC), Big Boy Sit-ups (10 IC), Reverse Pickle Pounders (10 IC), American Hammers (10 IC).
End Ex!  Good Job Gents – Great to have Dorothy with us…
COT:  Short and Sweet, because QIC could not feel his fingers or toes!!  Prayers and Praises for those heard and unheard.  Have a good Thanksgiving but don’t be Glutenous!! 🙂
TheCount
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Is that a Q in your pocket or are you just glad to see me…

QIC: Sidekick
Date: 11/26/2018
PAX: Fast Lane, Flemish
AO: Beast Ridge

Conditions

46 and WINDY.  25+ mph

The Disclaimer

COP

SSH ICX20; Good Mornings ICX10; Mercans ICX10; 3rd Grade Exercises ICX12; SSH ICX20; Walking Lunge ICX15; Frankensteins ICX20

The Thang

Mosey to the stadium steps, the long way around so our dainty feet don’t get wet
Starting at the first step not on the ground, see above, we perform the following cycle:
5X Ircans; box jump up; 6X step ups with high knee each leg; box jump up; 7X dips; box jump up; 8X Dercans; spider man crawl down the stairs to the starting point.
Rinse and repeat with increasing reps – {7,8,9,10} – {9,10,11,12} – {11,12,13,14} – {13,14,15,16}
Now that we have worked on some strength and dexterity, time to work on cardio.
So we ran the loop.  I was setting the pace at 6:30 mile.  We would run for 3/4 mile and then walk for a spell because my head felt like it was going to explode for some reason.  Then run again.  The last section I ran a 5:00 pace and Flemish hung right there with me.
We arrived at the flag with about 10 seconds to spare
 

COT

Today we talked about Accountability.  In the home, in the office, in F3.  being accountable to those around you, for the good and the bad, is important in building relationships.  Accountability breeds trust and trust builds bonds that last.  So, be accountable.

Moleskin

I think Flemish was trying to distract me today by talking about textiles and cool things like that on one of our walking segments.  It was longer than the others and almost made us late to the flag.  So you Qs out there watch out for sneaky Flemish.

News

Support Cleveland

Upcoming Qs

YHC on Wednesday at Beast Ridge
 

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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

 

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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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Aye! Aye! Community & Teamwork

QIC: VSquared
Date: 11/22/2018
PAX: Backup (Nomad, Charlotte), Mr. Clean, Care Bear, FNG-Skitch, Free Candy, Ringwald, Sunshine, FNG-Iron Butt (Respect, Respect), Venus
AO: Hill City

Conditions:

Chilly with a chance of sweat.

The Disclaimer

This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. Do not get hurt. But if you do we will carry you to your car if necessary.

COP

Warm-Up:

    1. Side Straddle Hop x15 (in cadence)
    1. Flutter Jumps x5 (oyo)
    1. Slow Windmills x10 (in cadence)
    1. Periformas stretch x15 each way (in cadence)
    1. Leg Over stretch x15 each side (in cadence)
    1. Arms Up!
        1. Little Arm Circles forward x10
        1. Little Arm Circles backward x10
      1. Overhead Press x20
  1. Double time Side Straddle Hop x15 (in cadence)

The Thang

Teamwork makes the dream work, and we were made for it.

**Shout out to SpeedBump for some inspiration around this workout!**

      1. Mosey through course, explain as we go.
      1. Form Groups of 4-6 guys.
    1. Course Pieces:
        1. Teammate Carry (Blue path) up the slide hill in a circular fashion, then mosey down to the bench for next person.
        1. Team Run (green path with rope, approx. .25
        1. Indian Push Ups (yellow path) where you do 5 push-ups at the start of the line then hold plank as your teammates jump you. This slow line progression begins at Mount Midoriyama and go to and back from
      1. Crabby Crawl (red path) down the steps and crab crawl back up, backward, and do 5 dips on each step as you go up!

Circle of Mary! (7 min.)

COT

(I paraphrased this AM, but I think the same point came through)

What was Thanksgiving about? It was about gladness surrounding a safe transition and settlement, and it involved community both directly and indirectly. I want to challenge you to do the same!

Though despite our transitions in life not looking like the pilgrims they still contain various levels of trails, and we still need a community to make it through them well.

Many of you have heard my story of brokenness and addiction, which is an example of how not to do the significant transition and what not using community can lead to. But by God’s grace through that same community which I denied and hurt I’m now able to celebrate.

This is my first Thanksgiving in a handful of years sober. And despite most of those years being a dry drunk of sorts and having an acceptably low level of addiction, life without it and in a community is radically different and much more full. Instead of passively coping with my intense emotions I’m leaning how to work through them and benefiting those around me in the process.

As my counselor says, if you survived addiction you can survive recovery. I think that’s what the pilgrims found, too, despite there being other great struggles once they had built the perseverance of the voyage and the first year getting established on a consistent piece of solid ground was a more stable way of life.

They had hope after that and trials can work the same way with us, but even if you make it through certain trails on your own your just paving the path towards an individualism that will eventually kill you or make you incredibly lonely.

So I want to encourage you if your in a time of transition to reach for vertical community and for horizontal community, if you have made it through some of those periods to be glad and celebrate with community, and to be intentional about actively listening to your community so that you can offer it to others who are moving through significant transitions.

Happy Thanksgiving Men!

Moleskin

Two FNGs! Welcome @Skitch and @IronButt, excited to have you join the family! Also a welcome to our Nomad, @Backwards, 

Upcoming Qs

@Mr. Clean at the Landfill this Saturday!
 

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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

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Chattanooga Cha Cha revisited

QIC: Laces Out (Respect)
Date: 11/20/18
PAX: Candu, The Count (Respect, Respect), Ducktales, Geek Squad, Ohms, Peanuts, Picasso, Prosciutto, Protractor, Ringwald, Steam Engine, Sunshine, VSquared, Whittler
AO: Hill City

Conditions 43 degrees and cool (was 20 degrees two years ago on YHC first post with F3 Chatt) so it felt warm

The Disclaimer

COP

So, on this date two years ago (11/20/16), YHC posted for the very first time at The Dreadmill AO (Rivermont Park) in the freezing cold at the request of F3Gus and today we will revisit that first beatdown! It was one week after the launch. YHC found the backblast from the Q from F3Alpha and will keep us as close as possible to that original workout. Will explain all the things I could not do that day that come easy today!
Mosey around the parking lot.
Warmup: 20 SSH IC, 20 Squats IC, 20 Mountain Climbers IC, 10 Slow Merkins IC.
Mosey to the flag and line up in partners for a Dora

The Thang

YHC first Dora, was partnered with F3Gus who did most of the reps!
Dora
• 100x Makhtar N’Diayes • 200x Monkey Humpers • 300x LBCs
Pax 1 started exercises while Pax 2 ran to sidewalk and back, swap places picking up where Pax 1 left off. Hold plank till all finish.
Mosey to makeshift baseball field
‘Round the bases – with partner
• Wheelbarrow to 1st base – • (switch places) Wheelbarrow to 2nd base – • Partner carry to 3rd base – • (switch places) Partner carry to home
– 10 count rest
• 4x Lunges 4x broad jump to 1st base – • 4x Lunges 4x broad jump to 2nd base – • 4x Lunges 4x broad jump to 3rd base – • 4x Lunges 4x broad jump to home –
Mosey to benches on the Riverfront
Bench Beatdown
• 20 Dips IC • 20 Derkins IC • 20 Dips IC • 20 Derkins IC
Indian Run from benches around field back to home plate
Mary

  • 20 LBCs IC
  • 10 American Hammers IC
  • 12 Dying Cockroach IC
  • 12 Hello Dolly IC
  • 10 Hollywood IC both sides
  • 15 Low Plank IC
  • 10 Large Pickle Pounders IC
  • 12 Big Boy Sit ups IC
  • 12 Rosalita IC en Espanol

 

COT

Thinking back to 2 years ago today, my very first workout was on week two of the new AO The Dreadmill (Rivermont) for F3 Chatt launch. Invited by F3 Gus and showed up not knowing what to expect and being a little overwhelmed. Not able to do 5 pushups without going to a knee. However, because of the accountability of the men of F3 Chatt, not only am I in better fitness shape today, but have grown as a man, husband, father and brother in Christ!
I’m forever grateful to the men like Gus, Proscuitto and Angus who were at that first post of mine and kept after me to move from Saturday only workouts to begin posting at Hill City…my favorite AO. We can make others better by holding accountable, pushing, getting together for F2 opportunities and challenging our faith! Shared the most importent thing with the Pax today…the Gospel, using the 3 Circles: Life Conversation app on my phone.
Prayers today for Fissure for surgery today and his Doc Whittler (as of press time, was successful)!
Namearama, Countarama

 

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Two Year Chatt Anniversary – Cleveland AO Launch

QIC: Abcess

Date: 11/17/2018

PAX: Angus, FNG-Blowout, FNG-Bubbles, Candu, Care Bear, Cheat Sheet, Choir Boy, Clone, FNG-Deep Dish, Doubt Fire, Ducktales, Fast Lane, Fissure, Geek Squad, Gisele, High Heels, FNG-Honey Badger, Lilly Dipper, Moondance, Pele, FNG-Powder Room, Prosciutto, Protractor, Ringwald, Rug Doctor, FNG-Rhythm, Sidekick, Sidewinder, Speed Bump, Steam Engine, Stinger, Tank, Threeskin, FNG-Twofer, Vila, VSquared, Whittler, Yukon Cornelius

AO: The Battery

Note: 39 HIMS

Conditions

Clear skies, heavy frost, 31° F

The Disclaimer

I am not a professional.  You’re here voluntarily.  Work hard, but modify as needed.

COP

Side Straddle Hops x 30

Imperial Squat Walker x 15

Tempo Squat x 10

Baby Arm Circles x 10 (Forward & Reverse)

Tempo Merkins x 15

Count Off 1,2,3,4

The Thang

Indian Run two lines with a medicine ball – Mosey to Parking Lot next to Tennis Courts.

Four Corners:

  1. Tricep/bicep x 25 with Babies, reverse bear crawl to the next corner.
  2. Presses/Squats with CMU x 20, lunge to the next corner.
  3. Carolina Dry Docks x 15 BBS x 20, broad jump to the next corner.
  4. Seal Claps/Overhead Claps x 20 with bricks, duck walk to the next corner.

Indian Run to Hell Hill.

Dora’s with Merkins x 100, Little Baby Crunches, and Star Jumps.  Run up, run down.

Mosey to the Softball Field.

Death Crawl to cones and Merkins x 3 at each cone.

Mosey to Pavillion.

11’s With Dips and Box Jumps

Mosey to Road with Suicide Burpees x 3 at each cone.

Circled up around the flags and finished with Flutter Kicks x 20, ATM’s, Peter Parkers, and Burpees x 10.

COT

Iron sharpens iron!  Focus on the men you know that need F3 and put them in an emotional headlock until they tap out and join the PAX!

Moleskin

Hell Hill may or may not have been responsible for three Pax Splashing Merlot.  Care Bear didn’t know if his legs were cold because he couldn’t feel them.  Word of wisdom to FNG’s, don’t give yourself a nickname during the COT – it can’t end well for you.

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Join us for next weekend for launch weekend #2

Upcoming Qs

11/24 – Prosciutto
12/01 – Threeskin
12/08 – Sidekick
12/15 – Fissure
12/22 – Rug Doctor (LAUNCHED!)