Posted on

…not leg day

 

QIC: Threeskin
Date: 11/19/2018
PAX: Early Bird, Fast Lane
AO: Beast Ridge

Warmer than we thought it would be.

I’m not a pro, not my fault if you don’t stay warm.

COP

The Count’s Corners
20 – SSHs IC in corner one
10 Good Mornings IC
mosey
20 – SSHs IC in corner two
20 arm circles IC
mosey
20 – SSHs IC in corner three
20 reverse arm circles IC
mosey
20 – SSHs IC in corner four
20 military press IC
mosey
20 – SSHs IC in corner one
20 – SSHs just arms
20 – SSHs just legs

The Thang

Party Arms – Chicken Legs
Lets stay warm with our legs and work out our arms
Mosey to the picnic pavilion
10 Merkins slow count down IC
10 Dips slow count down IC
3 sets
Mosey to playground
10 Low step up had the count for the PAX
10 Pistol Grip Pull-ups
10 Wide Grip Pull-ups
3 sets in rotation
Mosey to the picnic pavilion
20 Incline merkins slow count
Run to the light post
20 Incline merkins slow count
20 Incline merkins slow count on the up
Mosey to some Mary
20 Reverse Pickle Pounders IC
10 Flutter Kicks IC
10 Freddie Mercury’s IC
Childs Pose
Baseball catchers squat stretch
 

COT

I asked everyone to share a happy moment from the weekend and something to be thankful for on this Thanksgiving
Highlights: EB got married!!!  Fastlane had family time.  threeskin watched Frozen with his niece.

Moleskin

We made up for the run that Fastlane missed Sunday and wished we were like Cheatsheet and could handle 2-a-days. 

News

The Battery and The Landfill and both in effect.  

Upcoming Qs

The Count on Wednesday
 

Posted on

Bear burps

 

QIC: Ducktales
Date: 11/19/2018
PAX: Kodak, FNG-Hotbox, The Count, Lugnut, Fissure, FNG-Poacher, Picasso, Geek squad, Radiohead, Mr. Clean
AO: The Huey
Conditions warmer than the weekend my Mtn temp at first gloom was 44 F gloom was ominous around the Chopper, just the way we like it!

The Disclaimer was disclaimed we are not professionals YET.. .

COP

Mosey

SSH x 25 IC

Flutterkicks x 20 IC

Squats x 25 IC

10 Burpees OYO

Wall sit while performing the following exercises:

Moroccan Night Clubs

Ali’s

Joe Fs

Lunge

5 Derkins

10 Merkins

15 Incline Merkins

10 Dips

DORA:

Here’s the THANG:

100 Burpees (Partner 2 Bear crawls to the tree and back)

200 Squats (Partner 2 Bears Crawls around tree)

25 8 Counts / Man-Makers (Partner 2 bear crawls to tree and back)

“Olympic Gates”

Everyone hold plank, 1 at a time, full sprint to the flags, then hold plank, until everyone has finished

COT

The duck was under the weather from a long weekend and cleaning night. I did not want to ride in the Gloom, the PAX was my encouragement to be here for my fellow man.
BALL OF MAN: Balled.

Moleskin

FNG Poacher was late he called me and I shared with him I was late to my first Huey post. It was because of a tree down and I almost just went back home but showed up late for a Mr clean beat down that murdered my arms. Took me 12 days to fully recover.

News

Chattanooga go ruck is scheduled for May the 4th! Star Wars dress encouraged com.
We have flags now for Lions den and landfill come support first week with AO flags 🇺🇸

Upcoming Qs

Clean for thanksgiving and 2nd Cleveland
 

Posted on

Body by Tom

 

QIC: Fast Lane
Date: 11/14/2018
PAX: Peanuts, Sidekick, The Count, Fissure, Outcast and Oscar
AO: Beast Ridge

Conditions

40 degrees and WINDY.  COLD

The Disclaimer

I am not a professional, modify where needed.  Work hard.

COP

Side Straddle Hops (IC) X20
Imperial Walker(IC) X20
Side Straddle Hops (IC) X20
High Knees (IC) X20
Little Baby Arm Circles (IC) X20
Reverse Little Baby Arm Circles (IC) X20
Cherry Picking (IC) X20
Side Straddle Hops (IC) X20
Third Grade Exercises (IC) X20

The Thang

 
Mosey to Soccer Stadium
Step Up OYO X20 each leg
Box Jump
Step Up OYO X10 each leg
Box Jump
Step Up OYO X10 each leg
Box Jump
Step Up OYO X10 each leg
Mosey to the playground
Partner 1:  Pull Ups X10X2
Others:  Merkins to failure
Rotate through until each partner has completed 2 sets of pull ups
Mosey to the Pavilion
2 Stations 20/25/30 reps each cycle
Station 1: Supper Dips OYO and D/I Merkins OYO
Run to light pole
Station 2: Squats, Mountain Climers / Plank Jack/ Imperial Walker

COT

Talked briefly about Tom’s son and his election race.  Very motivating story about a young man and the good he is doing in the community.
Just being out here and supporting each other. Keeping your eyes on the task and giving thank this Season.

Moleskin

Mumble chatter was low, but it was cold and windy.  We all just wanted to stay warm

News

Cleveland launch on Saturday.  Be there or be square

Upcoming Qs

 
 

Posted on

Battle of the Bulge…repair

QIC: Fissure
Date: 11/15/2018
PAX: Candu, Deep End, Ducktales, Flemish, Geek Squad, Kodak, Laces Out (Respect), Ohms, Sidekick, Steam Engine, Sunshine, The Count (Double Respect), VSquared
AO: Hill City

Conditions

Low 40’s, slight rain, pretty meh

The Disclaimer

Delivered quickly because it’s pretty meh out and the sooner we get moving the better

COP
Great Hall
SSH x 15 IC
Abe Vigoda x 10 IC
8-count bodybuilders x 10 IC
SSH x 15 IC then off to the Bulge (Boob Hill)
The Thang
It’s been a real battle with this bulge (hernia) the last couple months and the time has come to get it repaired.  Today the repair is coming via sucking wind charging the Bulge (boob hill) with some fun in between
Battle of the Bulge…repair
We circled the light pull at the corner of Boob Hill closest to Mount Midoriyama
Round 1:  5 Burpees, 10 Merkins (IC), 20 Squats (IC), Bearcrawl down the sidewalk at the base of the Bulge then (after the pax were all lined up facing the bulge) sprint to the summit and back down to start
Round 2:  6 Burpees, 12 Merkins (IC), 22 Squats (IC), sub in duck walk for Bearcrawl and sprint again
Round 3:  7 Burpees, 14 Merkins (IC), 24 Squats (IC), sub in lunges for duck walk and sprint again
Round 4:  8 Burpees, 16 Merkins (IC), 26 Squats (IC) halt
Pax turned to face the summit by the beginning light pole and sprinted up and over to the opposite corner and back.  Rinse and Repeat x 3 ending up at the far corner away from Mt Midoriyama
Round 5:  9 Burpees, 5 Merkins (IC), SSH x 30 IC (progressively quicker every 10 reps)
Mosey back to parking lot near Blue Rhino
6 MOM
Flutterkicks x 15 IC
American Hammers x 10 IC
Partner sit-ups alternating on my call (churned out roughly 25 each)
Boat Canoe til time

Moleskin
Today’s workout certainly meant no disrespect to the actual battle of the bulge, one of the largest (and deadliest) battles in American history and one that helped lead to the end of WWII.
The Pax gave great effort today and the mumble chatter was minimal.  Replaced with sucking of wind and some splashing of merlot.
Reminded the guys that when you’re hurt, you’re hurt.  No shame in resting to heal up.  Ringwald tweaked his back this week and essentially had to be beaten over the head to not show up.  Props to him even though he’s a bammer. 
I have surgery to repair the “bulge” this coming Tuesday.  Prayers for the physician performing the surgery.  Not nervous at all…

News
Cleveland Launch of The Battery and 2 year anniversary THIS SATURDAY at Tinsley Park in Cleveland, TN

Upcoming Qs
Abscess at The Battery (Cleveland launch) 0650 Saturday 11/17/18
 

Posted on

Red Bank Relay II

 

QIC: @canduf3
Date: 11/14/2018
PAX: Mr. Clean, Whittler, Ohms, Prosciutto, Radiohead, Snookie
AO: The Lion’s Den

Cold & Windy

Candu on Q, not a profesh, here on your own volition, push yaself don’t hurtcha self, we’ll take ya to the car. Modify if neccessy

COP

Mosey lap around the track to warm up. Snooki caught up, quickly!
SSH x 15 IC
Good Morning Sunshine x 12 IC
Windmill x 12 IC
WIlly Mays Hays x 15 IC
Imperial Walker x 15 IC
Squats x 15 IC
Lunges x 15 IC
LBACs x 15 IC
Reverse X 15 IC
Cherry Pickers x 15 IC
Seal Claps x 15 IC
SSH x 15 IC
Burpees x 5 OYOB

The Thang – Red Bank Relay II

Pax split into teams of 2 & complete the following relay
Run a 1/4 mile lap around the track
Pull-ups > Chin-ups
Dips
Squats
Pax completes 3 rounds before time is called
MARY
Hollywoods x 15 IC, other side
Heel Touches x 15 IC

COT

None of us can do it without our supporting cast. Be mindful of, considerate of, thankful for, and appreciative of your supporting cast. There is a good chance others are lobbying for their time and support as well. F3 is a large part of my supporting cast, and I’m thankful for it. Thank you to the Pax

Moleskin

Geek Squad left ~10 minutes in to go take a dump. Did not return.
Mr. Clean & Prosciutto had a hefty dose of… healthy inner team competition. Jury still out on who didn’t do more reps of what while telling endless story after story. Twas a tie IYAM!
Snooki pushed me – thanks Snook!!!

News

Cleveland – The Battery

Upcoming Qs

Cleveland – The Battery
 

Posted on

Cold Tracks

 

QIC: Speed Bump
Date: 11/12/18
PAX: Fast Lane, Peanuts, Sidekick
AO: Beast Ridge

Very wet, chill in the air

Welcome to F3. I am not a professional, you are here of your own will, modify as necessary. If you get hurt, we will get you back to your car.

COP

  • Side Straddle Hops IC
  • High Knees IC
  • Side squats IC
  • Finkle Swing IC
  • Side Straddle Hops IC
  • Good Mornings IC
  • Side Straddle Hops

The Thang

The PAX completed one full lap around the park, with stops every .5 mile. At each stop, the PAX completed the following exercises:

  • Burpees, Squats, Michael Phelps, LBCs, Diamond Merkins

Total counts for each exercise by the end:

  • Burpees = 55, Squats = 150, Michael Phelps = 100, LBCs = 150, Diamond Merkins = 60

COT

It was a cold, wet morning. Tough to show up to F3 when you know you are going to be laying in the mush at 5:30AM. I have been thinking a lot about showing up with my church, which just celebrated 10 years this past weekend. During our celebration, we asked the people who had been there from the beginning to stand up. As they stood up, I thought about all of the crap they have gone through; changing locations, money struggles, building community, etc. And they kept showing up. 
My challenge to us is to keep showing up. Keep pursuing friendship, keep loving our families, keep digging in with our wives, and keep coming to F3. 

Moleskin

The PAX was exceptionally quiet, which signified to the Q that the workout was the appropriate level of hard. 

Upcoming Qs

Cleveland launch, November 17. 
 

Posted on

Accumulator

QIC: Sunshine
Date: 11/13/2018
PAX: Candu, Fabio, Fissure, Prosciutto, Ringwald, Sidekick, Snookie, Sunshine, The Count, VSquared, Whittler
AO: Hill City

Conditions

Mid-40s and light rain throughout.

The Disclaimer

This is F3. I am not a professional, you are here on your own accord. We will push hard, but know your limits. Modify is necessary. If you get hurt, we will help you to your car.

COP

Mosey over to the Great Hall

  • Side Straddle Hop x20 in cadence
  • Air Jump rope x20 in cadence
  • Air Jump rope one foot x20 in cadence
  • High knees x10 in cadence
  • Mountain climbers x20 in cadence
  • Burpees x10 OYO

The Thang

Mosey (jog/high knees/ass kickers/karaoke) – loop around Renaissance
Lunges on the water path (first forward lunges, then backward lunges)
Mosey to the stage at Coolidge.
Accumulator

  • Side straddle hop (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – Box jumps (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – Box jumps (30 seconds) – American hammers (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – Box jumps (30 seconds) – American hammers (30 seconds) – low plank (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – Jump squats (30 seconds) – American hammers (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – Jump squats (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – 10 count

Mary

  • Flutter kicks
  • Box cutters
  • Pickle pounders

COT

Being motivated and disciplined to the task at hand is always a challenge. I appreciate what F3 provides to motivate throughout the day.

Moleskin

Shoutout to Snooki for keeping time when my smart gloves were not so smart.

News

Cleveland Convergence is coming up this Saturday.
 
 

Posted on

Stars and Stripes Forever

QIC: Geek squad
Date: 11/12/2018
PAX: Lugnut, Ducktales
AO: Huey

Conditions

Clear. Dark. 41 deg F with steady rain

The Disclaimer

I am Geeksquad . I am not a professional. You are here on your own free will. Modify if necessary.

COP

Mosey to The Pavillion
Warmup STARTS with…
S – SSH 25
T – Toe touch (12 each leg)
A – A-kickers IC (12 count)
R – Russian twist /American Hammers (12)
T – Tony Hawk Burpee (10) instead of clap, do 360
S – SSH 25
 
THE THANG:
“The Merkin Mile” Veterans Day Edition
1/4 mile lap around the track then back inside the Pavillion for our beatdown
25 Merkins OYO
50 LBCs OYO
75 Air Squats OYO
Rinse and Repeat all x 4
total of 1 mile, 100 Merkins, 200 LBCs, 300 Squats
 

Marys

Continuing the Veterans Day theme ”Merica the Beautiful”
M- Merkins
E – E 2 K  – elbow to knee – oblique (15)
R – Reverse situps
I  – imperial Walkers
C – Crunches- LBCs
A – A-kickers
 

COT

” Success is 10% Inspiration and 90% Perspiration”  – Thomas Alva Edison

Moleskin

Your Q had a total of 2 hours of sleep, but this Q won’t miss if he has HC’d. Guess I am just wired that way. It was definitely a 90% perspiration kind of morning.
I shared about testimony of a former TN VOL named, Sanford Miller. He was a walk on at the University of Tennessee football program back in 1999. He shared with us about how he was challenged at a young age to work hard at becoming the best he could be and one day he could play college football at a D1 school. He talked about how that became his goal and even though the letters stopped coming, he was determined to play. He walked on to be part of a team and remained on the practice squad for his time at UT. However, he loved being part of a team and how it taught him to push through the hard stuff. He said that he was committed to the encouragement and betterment of his teammates, even if it meant that he might not ever see the field.
I related what he shared to what we are doing at F3. Accountability, encouragement and the commitment to make each other better is really what we are here for! If I can do my part to make others better, like they do for me, that’s the measure of success. It’s not a goal weight, it’s not a number. My focus is not about my personal goals, it is about the team. For me, it is serving others and accountability.
What I have found, is on days like today, the harder days, I learn how important it is to push through the hard stuff. Over my life, I attribute being part of sports teams, work teams and F3, has taught me how to push through life when it gets difficult. When I push through a hard workout, it stretches me and builds the mental toughness needed get through the hard times that come at work, in my family and in my relationship with Jesus Christ.
To God be All the Glory and Praise!
We closed in prayer, thanking God for our Veterans and the freedom we have because of the sacrifice they have made.   We praised God for Ducktales mom’s ongoing healing of cancer. Continued healing of Lugnut’s ankle and for my mother-in-law who is most likely going to have double knee replacement at the beginning of the year.
 

News

F3  Launch at Cleveland.  Tinsley Park

Upcoming Qs

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

Posted on

November Game Day

QIC: Ringwald
Date: 11/10/2018
PAX: Bocephus (F3 Charleston), Free Candy, Mr. Clean, Peanuts, Sidekick, Threeskin, Twilight (F3 Johnson City), VSquared, Venus
AO: Landfill

Conditions

The air was dry, the ground was not. 52 degrees.

The Disclaimer

Delivered with heavy eyelids.

COP

PAX moseyed around the Landfill and performed the following as we went.
SSH x 20 IC
Arm Circles x 12 IC
Reverse Arm Circles x 12 IC
Moroccan Night Club x 12 IC
Shoulder Press x 12 IC
Squat x 20 IC
Lunge x 12 IC
Mountain Climbers x 15 IC
Side Jacks x 15 IC
SSH x 15 IC

The Thang

The PAX split up into 2 teams and enjoyed Sidekick’s favorite sport, soccer. We played for roughly 25 minutes and I had all PAX perform 2 burpees for every total goal scored. 10 burpees in all.
We then switched over and finished out the day with some Ultimate. There were a few ringers that definitely made a name for themselves out there.

COT

Nothing profound, but I had a long week and constantly caught myself thinking how stressed and worried I was. I had to remind myself that so many people on this earth have it far worse, that I should be ashamed for thinking I had it bad. I encouraged the men to take time when things get bad to think “is it really that bad?”

Moleskin

Multiple witnesses heard Sidekick say that he had a fun time. I think he’s really a closet soccer fan but his southern values won’t let him admit it.
Hopefully, the Landfill’s ground crew do not find the shape we left that field in until later on in the week next week. It was destroyed.

News

11/17/2018 – NO LANDFILL POST – PAX will “mosey” up to the Cleveland AO for the launch.
 

Posted on

Freeball Freeway

QIC: Ohms
Date: 11/08/2018
PAX: Flemish, Free Candy, Peanuts, Picasso, Ringwald, Steam Engine, Sunshine, The Count (RESPECT^2)
AO: Hill City

Conditions

Clear. Dark. 56 deg F.

The Disclaimer

I am Ohms. I am not a professional. You are here on your own free will. Modify if necessary.

COP

Mosey to Great Hall
– SSH x 15 IC
– Chinooks x 15 IC
– Arm Circles x 15 IC
– Moroccan Night Club x 15 IC
– Merkins x 15 IC
– Squats x 15 IC
– High Knees x 15 IC
– Imperial Walkers x 15 IC
– Prosciutto’s Gold Chain x 15 IC
– LBC x 15 IC
– Burpees x 10 OYO
Mosey to Love Shack to grab Coupons
THE THANG:
Freeway Route #1 – Mt. Midoriyama
Start out in front of Mt. Midoriyama
Step 1: Sprint (50yds), Bernie (30yds), Sprint (50yds) around Mt. Midoriyama
Step 2: Merkins x 20 OYO
Step 3: Bench Press x 20 OYO (with Coupon)
Step 4: LBC x 10 IC
Step 5: Run up and down Mt. Midoriyama
Step 6: LBC x 10 IC
Rinse and Repeat all x 2
Freeway Route #2 – Swampy Steps
Start at the top of the Concrete Steps
Step 1: Sprint (50yds), Bernie (30yds), Sprint (50yds) around Mt. Midoriyama
Step 2: Overhead Press x 20 OYO
Step 3: Dips x 20 OYO
Step 4: Incline Merkins x 10 IC
Step 5: Box Jump to the top of the Concrete Steps
Step 6: Freddie Mercury x 10 IC
Rinse and Repeat all x 2

COT

” It does not do well to dwell on dreams…and forget to live ”

Moleskin

– Flemish arrived on time to the workout – 5 minutes early in fact! T-CLAPS!
– Steam fought off a hammy injury and finished the beatdown strong.
– The Count battled through a groin injury and still continued to be beast mode at the beatdown. The Count also does not wear underwear and wants to be renamed Freeball.

News

F3 Gameday this weekend at the Landfill.

Upcoming Qs

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