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ABsolutely Incredible

QIC:Whittler
Date: 08/16/2018
PAX: Back Pew, Candu, Cousin Eddie (COUSIN EDDIE from F3Hickory), Early Bird, Flemish, Laces Out (RESPECT), Leftovers, Journey, Rainman, Ringwald, Sidekick, Speed bump, Sundance, Sunshine, Threeskin, VSquared, Wort
AO: Hill City

Conditions

Crisp and cool yet incredibly muggy 72 degrees

The Disclaimer

Disclaimed

COP

Mosey to Great Hall
Good mornings
3rd Grade Exercises
Windmills
Arm Circles
Calf Stretch
Toe Merkins
Wall Plank
Wall sit
Imperial Walkers
Finkle Swings
SSH
8 count body builder x 5
Windmill merkin x 5

The Thang

We began by doing a 100 yard prisoner mosey down the river walk.  Since this week has been so arm-intensive, abs were requested by Fissure…who then didn’t show up.  We all grabbed coupons prior to beginning.
ABsolutely Incredible Circuit
Big Boy situps x 10 with rock overhead
Run 100 yds
Triceps extension x 20, BBS x 10
Run
Flutter kick x 30, TE x 20, BBS x 10
Run
Squats x 40, FK x 30, TE x 20, BBS x 10
Run
LBCs x 50, Squat x 40, FK x 30, TE x 20, BBS x 10
Cool down Run
Return to Blue Rhino
American Hammer
Hello Dolly

COT

Proactive vs. Reactive
Proactive – people that work on things they can do something about.  Their energy is positive and they focus on increasing their circle of influence i.e.  those things they can control.
Reactive – people that focus on the weakness of other people, problems in the environment, and circumstances which they have no control over.  This results in blaming and accusatory attitudes and feelings of victimization.
Be proactive, not reactive.
Lord, please give me the courage to change what can and ought to be changed, the serenity to accept things that can’t be changed, and the wisdom to know the difference.

Moleskin
I found it very interesting that this week on the F3 nation channel, they described a “Cousin Eddie” as a PAX who posts in another region and shows up without notice.  We ironically had a Cousin Eddie today whose F3 name is Cousin Eddie.  It made me feel like I had just seen Haley’s comet.

News

Cam Run August 25, no bootcamp

Upcoming Qs

Saturday, August 18 – The Count at the Landfill

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VJ Day

 

Ducktales
Date: 08/14/2018
PAX: Fissure,Geek Squad, Hardtail, Milkman, Postman,  Radiohead,
AO: Huey

Perfect August Pre Dawn

The Disclaimer

Started the Beatdown with, 15 Imperial Walkers in cadence, was a little fast then reeled it in.

Followed by 20 SSH in cadence then a lap around track, to the basketball court.

next were 10 Bobby Hurleys on your own, followed by 10 walmart burpees. we then ran to the back road behind park and back to back parking lot light pole.
at the light pole we did 10 apollo creed burpees on our own. Followed by a run around the track to the watchtower.
Up in the watchtower we did some zebra butt kickers in cadence.
The Thang
The Beep Test
We did the Beep Test – when someone was not able to keep up you would do SSH  and hop back in for a sprint until there was only one left. We did not go all the way to the end to continue a beatdown for us all, but fissue won. at level 3.2

COT

BALL OF MAN: yes

Moleskin

On this day in 1945 was VJ day, thankfully and talked about what those men had to go through.

News

GORuck this weekend, Cam run next weekend

 

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Trail of Muscle Tears

 

QIC: Candu
Date:  08/14/2018
PAX: Whittler, VSquared, Flash ‘n Slide, Clone, Laces Out (respect), Speed Bump, Ringwald, Sunshine, Ohms, FNG-Thumper, FNG-Sink Hole, Prosciutto, Wort
AO: Hill City

Balmy

I am not a professional, you’re here on your own accord. Push yaself, don’t hurtcha self. Extended mosey to come, will take a while to getcha back to your car.

COP

Mile long mosey across Market Street Bridge to The Passage

The Thang – Passing Down The Passage

20 lateral pull-ups- 10 palms out, 10 palms in
Rinse and Repeat at each level
5 levels
Ascending Up The Pryamid
10 dips > box jump up a level > 10 decline merkins > box jump up a level
Rinse and Repeat x 7
14 levels
Mile long mosey back across Market Street Bridge to Blue Rhino
COT – Humility In Leadership
The great Dr. Ben Carson works out a simple formula for humility in his book Think Big (where’s my underline tool @wordpress ?)
IF WE RECOGNIZE THAT:

  1. God created this universe, including us, and
  2. God shows that He is much more powerful than we are by what He does and has done in our world, and
  3. God gives each of is abilities that we cannot supply to ourselves or explain our worthiness of, THEN WE ARE HUMBLED

Moleskin

Prayers for The Count’s brother & upcoming 2.0s for Ohms & Early Bird
PAX wishes @f3prosciutto has stuck around for COT
The Clones dry-heaves are GOATy

News

Cam Run on August 25th in lieu of regularly scheduled program

Upcoming Qs

Bout erryday nowadays!

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Beast Ridge – RESPECT Remix!

[youtube https://www.youtube.com/watch?v=6mhP4mo7FKE&w=560&h=315]
Tuesday, August 14, 2018
AO: BeastRidge
Q – Vila
PAX – oscar, suns out, sidekick, Fast Lane (vasoline)
Warm up:

  1. SSH IC x15
  2. Imperial Walkers IC x12
  3. Forward Fold x15
  4. Plank IC x10
  5. Up Dog x15
  6. Down Dog x15
  7. Mountain Climbers IC x12
  8. Plank IC x10
  9. Forward Fold x15
  10. Recover
  1. SSH IC x15
  2. Forward Fold
  3. Plank IC x10
  4. Up Dog
  5. Down Dog
  6. Mountain Climbers IC x12
  7. Plank IC x10
  8. Merkins IC x10
  9. Forward Fold x15
  10. Recover
  11. SSH IC x15

Transition:

  1. Mosey around the field
    1. first corner
    2. 10 merkins
    3. Second corner
    4. 10 lunges 5 ea.
    5. Third corner
    6. 10 SSH
    7. Home
    8. 10 mountain climbers
    9. Al Gore

Cycle:

  1. Set up at the steps
  2. First step
  3. Incline Merkins 10
  4. Second step
  5. Dips 10
  6. Third step
  7. Incline Merkins 10
  8. Forth step
  9. Dips 10
  10. Fifth step
  11. Decline merkins
  12. Bear crawl down and out 20 steps
  13. 20 lbcs
  14. Crab walk, low crawl, lunge, duck, inch worm

Partner carries 20 yards – there and back
13mom: everyone calls
Quote:
Respect for ourselves guides our morals; respect for others guides our manners.
Lawrence Sterne
Prayers:
Count
Names
KROM!
Swinging hammers,
Vila

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School is Back in Session

QIC: Ohms
Date: 08/15/2018
PAX: Geek Squad, Ringwald, Steam Engine, The Count
AO: The Lions Den

Conditions

70 deg F, cool air with low humid overcast skies…beautiful view of Signal Mountain

The Disclaimer

I am Ohms. I am on Q this AM. I am not a professional. Push yourselves and modify as you need to.

COP

– Cotton Pickers x 10 IC
– Windmills x 10 IC
– Squnges x 10 IC
– Good Mornings x 10 IC
– Imperial Walkers x 10 IC

Shoulder Blaster
– Little Arm Circles x 10 IC
– LAC Reverse x 10 IC
– Moroccan Night Clubs x 10 IC
– Cherry Pickers x 10 IC
– Seal Claps x 10 IC
– Overhead Claps x 10 IC
– Shoulder Press x 10 IC

The Thang

Round 1
– High Knees x 25 IC
– Sumo Squats x 25 OYO
– Flutter Kicks x 25 IC
– Merkins x 25 OYO
– Suicide Sprints
Round 2
– High Knees x 25 IC
– Sumo Squats x 25 OYO
– Flutter Kicks x 25 IC
– Merkins x 25 OYO
– Suicide Sprints
Mosey to the bleachers
SSH x 25 IC
LBC x 25 IC
Full Body Set #1
– Burpees x 15 OYO
– Squats x 15 OYO
– Dips x 15 OYO
– Pull Ups x 15 OYO
– Box Jump to top of bleachers
Full Body Set #2
– Burpees x 10 OYO
– Squats x 10 OYO
– Dips x 10 OYO
– Pull Ups x 10 OYO
– Box Jump to top of bleachers
Full Body Set #2
– Burpees x 5 OYO
– Squats x 5 OYO
– Dips x 5 OYO
– Pull Ups x 5 OYO
– Box Jump to top of bleachers
SSH x 25 IC
LBC x 25 IC
Mosey 1 lap around the track
Mary
– American Hammer x 15 IC (“Led by” Ohms)
– Freddie Mercury x 20 IC (“”Geek Squad)
– Pretzel Crunches x 16 IC (“”Steam Engine)
– Box Cutters x 12 IC (“”Ringwald)
– Big Boy Sit-Ups x 20 OYO (“”The Count)

COT

“The best preparation for tomorrow is doing your best today”
CIRCLE OF TRUST
BALL OF MAN

Moleskin

I had a secret plan to do tons of burpees really close to a full stank trashcan, with the thought process that it would make the PAX throw up and I could say that my workout made multiple PAX splash merlot. However, Ringwald and Steam Engine called me out and made it known that “If we throw up it has nothing to do with you workout” – Guess I gotta push them harder next time.

News

Chattanooga GoRuck event – August 17th, https://www.goruck.com/event-13223/
Memphis GrowRuck event, September 21-23, https://f3nation.com/2018/06/24/growruck-12-memphis-pre-blast/

Upcoming Qs

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

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Black Jack

QIC: Whittler
Date: 08/13/2018
PAX: Early Bird, Fast Lane, Journey, Sidekick, Threeskin, Wort, FNG (Suns Out)
AO: Beast Ridge

Conditions

70 degrees and humid

The Disclaimer

Disclaimed.

COP

We began with an extended mosey to the parking lot with lights
SSH
Arm Circles
Moroccan Night club
Imperial Walkers
SSH (fast tempo)
Windmills
Willie Mays Hays
3rd grade exercises
8 Count Body Builders x 5

The Thang

F3 Black Jack

Exercises add up to 21.  Begin with one LBC, run 30 yards, do 20 merkins and run back.  Continue increasing/decreasing x 1 until we did 20 LBCs and 1 merkin.  Total count was 210 LBCs, 210 merkins and 40 short runs.
Mosey back to beginning parking lot.
MoM
American Hammer
Heel touches
Pretzel crunch
Flutter Kicks
time called

COT

While all eyes were on Tiger Woods yesterday at the PGA championship, Brooks Koepka kept it together and won in convincing fashion.  However, Tiger’s feat was pretty amazing given all that he’s been through.  Everyone seemed to be rooting for Tiger.  Except Brooks Koepka.  Even after winning his 3rd major in the last 2 years, the press conference after the round had a focus on Tiger Woods.  When Koepka was asked how he felt about everyone rooting for Tiger to win, he simply responded “I don’t care what other people think.”  I was pretty blown away by this.  Here is this young golfer, in the spotlight after a huge win, not caring what other people think about him.  I got to thinking about this and realized that I could and should apply this to my life more often.  We are often so caught up in how society views us and concerned about our public perception that we can lose sight of who we are.  I encourage everyone to be themselves and not worry about what others think.  We all will have times in life where people are rooting against us.  Take it in stride, keep your head up and your eyes on your own goals.

Moleskin

 

News

Happy Hour later this week.  Stay tuned for details.

Upcoming Qs

See Slack for deets.

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Clear Eyes, Full Bodies, Can’t Lose

 

QIC:  Fissure
Date: 08/11/2018
PAX: Doodles, Geek Squad, ROTCee (FNG Brandon Adcock), The Peddler, Free Candy, The Count (Respect), Sundance, Threeskin
AO: Landfill

Conditions

Perfect.  Not too long before chilly mornings are upon us.

The Disclaimer

This is F3.  I’m not a professional.  You’re here on your own free will.  Push yourself don’t hurt yourself.  The Count will help you to your car if you tear a hammy (thoughts and prayers, Radiohead).

COP

SSH x 25 IC -> mosey around the upper field coming to a halt at the top of the hill by the rocks.  Staying in a single file line mosey down the hill, then along base of the hill for ten yards and sprint to top of the hill then mosey along top of the hill and back down.  Do this x 4 and we were at the end of the hill -> mosey to dog park area

The Thang

Clear eyes, Full body (well, close to it), Can’t lose
Legs – Slow n low squats IC, Squats IC, Al Gore IC, Lunges IC, Al Gore IC, reverse lunge up path for 50 yards then mosey to middle lot
Chest – Wheel merkin (3), merkins IC, hand release merkins x 20 OYO, wheel o merkin (2), mosey up hill grab coupon and circle up by swings
Shoulders – LBAC IC, reverse IC, cherry pickers IC, Overhead press coupon IC, seal claps IC, hold front raise IC, front raises IC, seal claps, overhead press IC
3 groups of 3 worked through 3 stations.  station 1 = plank swings. station 2 = 8 count bodybuilders.  station 3 = run up hill to soccer goal with coupon and back.  We completed 1 round.
Walk up hill to pavillion each man faced a side of a pillar/post whatever it’s called.  With hands on the wall we did 4 count high knees and held the fourth count for one second.  5 rounds of 30 seconds with 30 second breaks between.
Mosey down the hill to lower pavillion.  Incline pushup on picnic bench plus box jump equals 1 rep.  We did 20 reps.
Mosey to upper pavillion.  Flutterkicks, American hammers.  Done.

COT

I briefly shared about recent experience spreading the good news of F3.  Common response (besides YOU WORKOUT HOW EARLY???) is something about how they used to workout and would love to get that “spark” back.  That “spark” is something different for everyone but there’s no reason to settle for it being gone.  Spread the word fellas.  
Let’s all be praying for The Count’s brother who recently received a tough cancer diagnosis.  May not have much longer.

Moleskin

The Peddler brought his stepson, Brandon, and he worked his tail off.  He’s in Mr. Clean’s class at Red Bank High and was eager to share about JROTC so we named him ROTCee.  

News

GoRuck Tough in Chattanooga this weekend!
Memphis GrowRuck next month
No Landfill 8.25 – Cam run instead.  Sign up and wear your F3 shirt!
 

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Modified Murph

QIC: Rainman
Date: 8/9/2018
PAX: Cable Cutter, Ringwald, Speed Bump, Sundance, Sunshine, Whittler
AO: Hill City

Conditions

Warm and muggy after a nightly rain. Love the smell of dry rot in the morning.

The Disclaimer

I am not a professional, you are here on your own free will. If you do injure yourself, we will help you back to your car.

COP

Warm-up was executed around “Blue Boy”
SSH x 20 IC
Mountain Climbers x 15 IC
Plank Jacks x 10 IC
Burpees x 5 OYO
Reverse that order
Cotton Pickers x 20 IC
High Knees x 15 IC
Squats x 10 IC
Smurf Jacks x 5 IC
Reverse that order

The Thang

The PAX took a mosey to the north side of the walking bridge. The PAX then executed a modified Murph workout.
Run to the end of the bridge and back (1 mile)
100 LBCs OYO
200 Squats OYO
Run to the end of the bridge and back (1 mile)

COT

One word came to mind – Laziness. It’s so easy to make an excuse to not come to the workout, to not get involved, to not do something. Eliminate this word from your vocabulary. I (Rainman) want to be held accountable to making it to at least one workout a week.

Moleskin

It was a relatively quiet morning, due to everyone being out of breath from running the fantastic-smelling wet bridge.

News

NO WORKOUT at the Landfill on 8/25 – F3 will be participating in the Cam Run.

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Better late than…

QIC: Best In Show
Date: 8/6/18
PAX: Early Bird, Journey, The Count, Threeskin, Oscar, Sidekick, Whittler, Wort
AO: Beast Ridge

Conditions

low 70’s, lots of dew….

The Disclaimer

clearly stated and understood; I am not a professional, you are here if your own free will. Let’s get better.

COP

SSH X 15
Kick Squat- gave up on this one (should have practiced it)
Mtn Climber x 15
SSH X 15
Fire Hydrants w/hold x 10
St Bernard Squat x 10 (killer!)
SSH x 15
Smashing Pumpkin x 12
Plank 15 count
SSHx12
LBAC x15
RLBAC x15
Shoulder press x15
Imperial Walker x15
SSH x15

The Thang

Little mosey to the stadium steps and then;
10 Incline Merkins
10 step ups each leg
10 Decline Merkins
Rinse and repeat x3
Then a short jaunt to the lone hill for a date with Dora;
Partnered up and
100 squats
100 planks jacks
100 Saint Bernard Squats (lots of conversation about the quads at this point)
oh, the hill run section was alternated with Bernie Sanders!
Back to the flag for a date with Mary
LBC x12
American Hammerx12
Flutter Kicks (led by another pax, lost count but it was a stupid amount, like 25)
sidekick introduced us to the “iron cross”, partner an exercise, look for this at a Q near you soon

COT

“When you feel like quitting, remember why you started”
We all started coming to F3 for a reason, why do you come to the gloom? Fitness? Fellowship? Faith?
There are 3 f’s for a reason IMO. Regardless of your reason, remember why and come back again.

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School Is In Session

 

QIC: Picasso
Date: 08/08/2018
PAX: Ducktales, Geek Squad, Ohms, Steam Engine, The Count
AO: Lion’s Den

Conditions

76 degrees and very humid

The Disclaimer

I am not a professional, nor are you. Let’s keep it like that and not decide to press charges in the case of an incident. You are here on your own will and we will help you if you decide to go to hard in the paint.

COP

Good Mornings x 10
SSH x 20
Good Mornings x 10
Mountain Climbers x 15
SSH x 20
Wax On Wax Off x 20
Baby Arm Circles x 30
Reverse Baby Arm Circles x 25
Shoulder Press x 20
Cherry Pickers x 20

The Thang

This was a perfectly planned Q and by no way was any detail left out of the Backblast
Title of exercises or routine
Mosey .25 miles around the track to the “Visitor’s Side” of the football field
Build The Pyramid
Make it to the top of the stadium steps using the code below. Each step you go up, iterate by 1:

decline_merkin = 1
while (decline_merkin < 11):
   print('The count is:', decline_merkin)
   decline_merkin = decline_merkin + 1
print('Good Job Pax')

Mosey Back Down

dips = 1
while (dips < 11):
   print('The count is:', dips)
   dips = dips + 1
print('Good Job Pax')

Mosey to the Yoga Pad
Infinity Planks
Plank x 20 seconds
Merkin x 10
Plank x 20 seconds
Carolina Dry Docks x 10
Mosey to the Home Side
Incline Merkins on the Rail x 20
Dips x 20
Stadium Steps to the Top
Incline Merkins x 10 on the Wedge
Decline Merkins x 10 on the Wedge
Alternating One Handed Supermans x 10
The Count Calls an Audible
Alternating One Handed, One Legged Supermans x 10
Mosey back down the stadium Steps
Pull Ups on the Rail x 10
Dips x 10
Chin Ups on the Rail x 10
Mosey to the Visitor’s Side

incline_merkin = 1
while (incline_merkin < 11):
   print('The count is:', incline_merkin)
   incline_merkin = incline_merkin + 1
print('Good Job Pax')

Incline Merkins on the bottom seats x 20
Mosey to Concession Stand
Wall Sits x 20
Wall Merkins x 10
Mosey to Yoga Mat
X’s and O’s x 1 minute
Flutter Kicks x 20
LBC’s x 20
Hollow Body Hold x 20
DONE!!!!!!!!!!

Moleskin

Sometimes it’s ok to say nothing at all and that may be all that is needed. Having everyone together is the best inspiration needed.