QIC: Stairmaster
Date: 7/31/18
PAX: Stairmaster, The Count (Respect), VSquared, Moondance, Flemish, Ringwald, Gummy (F3 Charlotte), Dutch Oven, Laces Out (Respect), The Peddler, Sunshine, Care Bear, Back Pew
AO: Hill City
Conditions:
Disclaimer:
This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible.
COP:
Warm up: Great Hall
-15 SSH IC exercise
-15 Imperial Walker
-15 SSH IC exercise
-15 High Knee IC exercise
-15 Wide Knee IC exercise
-15 Mountain Climber IC exercise
-12 LB arm forward
-12 LB arm back
-15 SSH Ic exercise
The Thang :
YHC had Vsquared shuffle the deck of 52 cards and then away we went chopping at the stack of OYO exercises. A couple cards in we were all drenched in sweat from the humidity. Hearts = Burpees, Diamond =LBCs, Clubs = Merkins, and Spades = Squats. Aces demanded 11 reps, face cards worth 10 and so on.
Moleskin: N/A
Sua Sponte
QIC: Mr. Clean
Date: 07/31/2018
PAX: Ducktales, Geek Squad, Leftovers, MilkMan, Mr. Clean, and Radiohead
AO: The HueyConditions
71 degrees. Very high humidity. Storms and heavy rains have not arrived. Ants were in abundance.
The Disclaimer
I am Mr. Clean and will be on Q today. I am not a professional, you are here on your own free will, push yourself but don’t hurt yourself, and if you hurt yourself, then we will do our best to help.
COP
SSH x25 IC
Finkle Swings 10 OYO
BAC x12 IC
Reverse BAC x12 IC
Moroccan Night Club x12 IC
Cherry Pickers x12 IC
Shoulder Flies x12 IC
Shoulder Press x25 IC
Fire Hydrants x10 IC
The Thang
YHC went to an old friend from the playbook as I was filling in for the fill in Q this morning. Six Pax with strong minds and full hearts will get you going.
Dora 1-2-3
100 – Hang Cleans
200 – Curls
300 – Squats
(In Bench Dips on each exploration trip)
Pax chose a new partner. Pax 1 completed Block Bear Crawls to Pax 2 while Pax 2 was completing AMRAP SSHs. Flapjack. Rinse and Repeat.
Finished The Thang with a relay. Pax 1 completed 25 LBCs while Pax 2 did AMRAP Bent Over Rows. Pax 1 sprinter to Pax 2 tagged up and the relay was completed once a total of 100 LBCs were complete.
2nd Place – 5 Burpees
3rd Place – 10 Burpees
6 MOM
COT
At times we are “asked” to step up, make a spur of the moment decision, and be “put on the spot”. The only real way to become a better leader is to seize the opportunity to step up when the opportunity arises and, in turn, be prepared to accept constructive criticism to improve further leadership opportunities. Finally, this is F3, if you are felt led to lead, then do it and don’t be ashamed of how many times you do it.
BOM
Moleskin
Milk Man made his first Huey appearance and received the coveted Huey Flag from Leftovers as Leftovers transitions to Hill City.
News
Still Hollow
GoRuck Tough (check Slack for details)
August 25 — Cam Run replacing Landfill.
Upcoming Qs
August Q Schedule coming soon.
Circuit City
QIC: Lugnut
Date: 07/24/2018
PAX: The Count (Respect), Fissure, FNG – Turtle, Kodak, Leftovers, Mr. Clean, Radiohead
AO: The Huey
Conditions- Warm, but not to warm, a little humid.
The Disclaimer
I am Lugnut. I will be your Q today. You are here on your own free will and you did not pay for this. Push yourself, do not hurt yourself. In the event you do, we will help you to your car.
COP
Mosey 1 lap around the track
SSH x 20 IC
Cherry Pickers IC
Cotton Pickers IC
SSH x 20 IC
The Thang
YHC informed PAX that we would be running a circuit, with noticeable groans from the peanut gallery.
Circuit City
PAX were instructed to pick a partner for each circuit. Each circuit would consist of running to each light pole and performing increasing reps of the chosen exercise. PAX were instructed to learn at least one fact about their partner during the circuit.
Circuit 1 – Burpees
Circuit 2 – BBSU
Circuit 3 – 4 Count Pickle Pounders IC (YHC was informed his cadence was off, YHC informed NANTAN that it was not as he was with The Count.
Circuit 4 – Merkins
Circuit 5 – American Hammers
Circuit 6 – Bernie Sanders, Karaoke, Bear Crawls (YHC took a dose of humble pie and had to modify. A very outstanding HIM reminded me that “If you can’t do it, don’t Q it) Point understood and taken.
We had time for 1 MOM – Fissure Kick (6”)
COT
YHC reminded the PAX to be authentic with everyone they encounter in their day to day. By asking questions and showing genuine interest in someone else you can change their outlook on the day or even better their life. Be an authentic person in all aspects of your life.
Moleskin
As mentioned above I had several moments when I thought I was out of gas. It was brought quickly to my attention and I corrected. From now on I will only Q what I can do.
There was also a complaint of lack of instruction. Upon further investigation, it was determined that ears were closed during the said instruction. Just kidding Fiss!!!
News
Still Hollow Half – August 4th
GORUCK TOUGH August 17th
Cam Run – August 25
Don’t Let “It” Weigh You Down
QIC: Ringwald
Date: 07/26/2018
PAX: FNG-Back Pew, Bogey, Cable Cutter, Dutch Oven, Flemish, Free Candy, Headshot, Laces Out, Magellan, Moondance, Ohms, Sidekick, Snookie, Speed Bump, Sundance, FNG-Utters, VSquared, Wort
AO: Hill City
Conditions
A glorious 64 degrees. No humidity in the air, and the breeze was perfect.
The Disclaimer
I am not what one would call a professional. You are here on your own free will. You were not forced to come this morning, but we will help you out somehow if you pull or tear something.
COP
The Great Hall
SSH X 20 IC
Imperial Walker X 15 IC
Ass Kickers X 15 IC
Squat Formation
Seal Claps – Front X 10 IC
Seal Claps – Up X 10 IC
Cherry Pickers X 10 IC
SSH X 20 IC
Plank
Right Hand Up – 10 IC
Left Hand Up – 10 IC
Low Plank X 10 IC
The Thang
I recently received my GoRuck plates, so I thought we could break one in the right way. A PAX will carry the coupon the entire workout unless the group is performing an exercise together.
Mosey to the beginning of the walking bridge.
Wave of Merkins
Each PAX performs a Merkin, except for the PAX in front of the coupon, they perform a burpee with the coupon. The group then rotates to the right. Repeat until everyone has gone.
Coupon Brigade
PAX makes a line shoulder-to-shoulder. The starting PAX passes the coupon to the next PAX and runs to the end of the line. Each PAX follows suit until we reach the halfway point of the bridge. To spice things up I added burpees after you get to the end of the line.
Mosey to 3/4 of the bridge.
Tricep Dips
All PAX performs 10 single count dips IC. The starting PAX puts the coupon on their lap and performs dips, then passes it to the next PAX. Rotate until all PAX have gone. 190 total dips.
Come back to the beginning 1/4 of the bridge.
Coupon Carry
One Pax carries the coupon to the end of the bridge and sprints back while the remaining PAX performs varying MOM exercises called out by Q. the second PAX goes and retrieves the coupon and brings it back. Repeat until everyone finishes.
COT
Count-o-rama
Name-o-rama
Named Back Pew and Utters
Moleskin
I used the weight as a symbol to recognize that we all have things that we carry around. Bad vibes, bad attitude, bad relationships. We cannot truly relax, breathe, be okay until we get rid of the weight that we carry. Work to rid yourself of your “weight”. Aye.
News
I will be filling out the Hill City Q schedule for August by early next week. Message me dates you cannot Q if you know I am going to put you on the schedule.
Balance
QIC: Picasso
Date: 07/26/2018
PAX: Leftovers, Mr. Clean
AO: The Huey
Conditions
A cool 68 degrees Fahrenheit
The Disclaimer
F3 is a peer led workout. Please don’t attempt to sue us if you get hurt. You are here on your own free will. If for any reason you become injured or fall ill, we will help provide support.
COP
Ssh x 10
Forward facing lean x 20 seconds
Baby arm circles x 15. Reverse
Shoulder press x 15
Butterflies x 15
Mekins x 10
Plank x 10
Ssh x 10
Mountain climbers x 10
Calf stretch x 15 sec each leg
Calf reach x 10 second each leg
The Thang
Merkin x 20 across picknic tables
Plank x 20 sec. across picknic tables
Single leg Assisted squats on picknik table
Right Side plank x 20 sec. across picknic tables
plank with flying plane arm x 10 each arm
Left side plank X 20 sec. across picknic tables
Standing bird x 20 sec each leg
Lunges x 10 each leg
Bernie Sanders across parking lot
Warrior pose x 10 seconds
Bernie Sanders across parking lot
Warrior pose x 10 seconds
Sprint x 20 sec
Sprint x 20 sec
Plank around the thunderdome
Bear crawls
Swing hollow body holds x 20 sec.
hollow body holds x 20 sec
Superman’s x 20 sec
Sea Turtles x 20 secs
Moleskin
Good enough is the new perfect. Life cannot be lived as one giant positive affirmation.
It shouldn’t be lived in a constant search for something, and certainly not for “success.” And it can’t be lived in a running away from those things that are hard to deal with.
Life must be lived in moments that we attempt to bring some balance to—a series of moments in which fear and hope, sorrow and happiness (happily) co-exist and we are content to allow them to, without always seeking more, without running away, without judging ourselves.
Good enough doesn’t have to mean settling, just as balance doesn’t have to be boring.
Good enough is about recognizing that life is practiced rather than perfected.
Balance is good enough because to experience sheer exhilaration, we must know the depths of despair. Balance is good enough because life naturally waxes and wanes and we can but choose to enjoy the ride.
Balance levels us between highs and lows—but it doesn’t negate the highs in offsetting the lows. Balance loves the success that lies dormant within failure, without fearing the failure that forms part of success.
Kathy Krueger, Tiny Buddha
22s by 2s
QIC: Sidekick
Date: 07/25/2018
PAX: Early Bird, Prosciutto, Threeskin
AO: Beast Ridge
Conditions
70 Degrees and muggy. perfect weather
The Disclaimer
This is F3. I am not a professional. Modify where needed. lets get better
COP
SSH IC X 20, Third Grade Exercises IC X 15, Imperial Walkers IC X 17, Little baby Arm Circles IC X 10, Reverse IC X 10, Shoulder Press IC X 20. Mosey to the pavilion.
The Thang
22s by 2s is basically like 11s, just more reps. I combined that with more running than 11s typically has. I think it turned out great
Title of exercises or routine
Start with 22 Derkins, run the course. In this case, we ran to the third tree down the lot and back, which was about 0.15 mile. 2 LBC, run the course. 20 Derkins, run the course. 4 LBC, run the course. Rinse and repeat until the Derkins and the LBC are flopped.
End result was 132 Derkins and 132 LBC, with a 5K or 3.13 miles. Pace turned out to be about 12:10 with the exercises included.
Moleskin
Fellowship. Was great to have some company this Wednesday and I appreciate the guys making the effort. EB pulled an all nighter at the hospital and endured the beat down in scrubs! AYE!!
News
VQ ALERT!!! Monday 7/30/18
Upcoming Qs
Three Skin (VQ) on Monday 7/30 @ BR, Fissure on Wednesday 8/1 @ BR
Basic Training
QIC: Ohms
Date: 07/25/2018
PAX: Fissure, Mr. Clean, Radiohead, Snookie, The Count, Whittler
AO: The Lions Den
Conditions
80 deg F, ridiculously humid with clear skies and a zero breeze coming from anywhere…still thoroughly enjoy the 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 15 IC
– Good Mornings x 15 IC
– Windmills x 15 IC
– SSH x 25 IC
– Lunges x 15 IC (Each Leg)
– Squats x 15 IC
– Ass Kickers x 15 IC
The Thang
Shoutout to all of the men that came out to The Lions Den this AM. This is a solid AO with a lot of potential and I would love to see it grow. So continue to come on out!
YHC started off the Thang by instructing the PAX to mosey to the straight away on the track. Today’s workout consisted of 4 Posts and it was a Basic Training Military Inspired Workout – So this one is for you Coin Purse!
Post 1
– 1 lap around the track (Jog straights / Sprint curves)
– 30 seconds of Merkins OYO
– 30 seconds of Mountain Climbers OYO
– Continue alternating for a total of 3 minutes
– Box Jumps for 1 minute
Post 2
– 1 lap around the track (Jog straights / Sprint curves)
– 30 seconds of Squat Jumps OYO
– 30 seconds of Freddie Mercury’s OYO
– Continue alternating for a total of 3 minutes
– SSH for 1 minute
Post 3
– 1 lap around the track (Jog straights / Sprint curves)
– 30 seconds of Plank OYO
– 30 seconds of American Hammers OYO
– Continue alternating for a total of 3 minutes
– Burpees for 1 minute
Post 4
– 1 lap around the track (Jog straights / Sprint curves)
– 30 seconds of Dips OYO
– 30 seconds of Pull-Ups OYO
– Continue alternating for a total of 3 minutes
– Bear Crawl for 1 minute
COT
CIRCLE OF TRUST:
“May no soldier go unloved, may no soldier walk alone, may no soldier be forgotten, may no soldier be left behind”
Shoutout to our fellow brother Coin Purse for what he is doing for us and our country. May he always be in your thoughts and prayers…much respect to you brother! Stay Strong!
Shoutout to our fellow brother Coin Purse for what he is doing for us and our country. May he always be in your thoughts and prayers…much respect to you brother! Stay Strong!
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/
The Mendoza Line
QIC: Whittler
Date: 07/24/2018
PAX: Candu, Wort, VSquared, Laces Out, Ringwald, Ohms, Sunshine, Care Bear, Free Candy, Flemish, Speed Bump, Early Bird, Moondance, Snookie
AO: Hill City
Conditions
Balmy
The Disclaimer
Disclaimed. Some new faces but we’ve all been here and heard this before.
COP
Mosey To Great Hall
SSH
Carolina Dry Docks
Alternating Shoulder Taps
Willie Mays Hays
3rd grade exercises
Arm Circles
Shoulder Press
Cherry Pickers
Hammer time/white guy dance
Plank
Plank Jack
SSH
The Thang
Today we commemorated the 35th anniversary of the “Pine Tar” incident on July 24, 1983. Because the pine tar was only supposed to be 18 inches, we were going to do 18 reps.
To warm up the legs, we first did a little F3 railroad.
F3 baseball
Home Plate – Dips
First Base – Big Boy Situps
Second Base – Half Burpees
Third Base – Merkins
We did 18 reps at each station and then rotated. Once the PAX had made it at least two rounds, we reconvened at the stage.
Incline Merkin x 10
Derkin x 10
Dips x 10
COT
Namearama done
Moleskin
The Mendoza Line
George Brett first described the Mendoza Line as a batting average of .200 or less. He defined this as the epitome of mediocrity and thought that no major league baseball player should hit below this mark. We all have our own “Mendoza Line” which we should strive to be above. Go beyond the mediocrity. We all have the intrinsic ability to overcome mediocrity but it is a choice whether or not we use our God-given abilities to do so.
News
F3 Knoxville is inviting us to gather a team for the Tough Mudder in Atlanta on October 20 (and yes, for you Bammers this is the 3rd Saturday in October).
Beatdown @ Beast Ridge
QIC: The Count
Date: 07/23/2018
PAX: Early Bird, Best In Show (Respect), Whittler, Threeskin, Fissure, Stairmaster, Wort
AO: Beast Ridge
Conditions: 67 Degrees, dark 🙂 , No FNG’s, all PAX understood Disclaimer.
Warm Up: SSH (25 IC), Abe Vigoda (slow Windmill, IC 10), Steve Earle (4 Count, IC w/Hillbilly on 4th Count, 15 total). REPEAT. Mosey to Soccer Stadium (by way of Picnic Pavilion and Playground), doing Black Snake Indian Run (Indian Run with last runner weaving in and out of line until they reach the front).
Routine: Hindenburg BLIMPS, 4 corners (50 Yards apart). AYG (sprint) to first corner #1 Perform Exercise. Run to second corner #2 Perform Exercise. Run to third corner #3 Perform Exercise. Run to forth corner (Home) #4 Perform Exercise. All hold Al Gore or Plank until six completes. Six circuits: Round #1- Ten Burpees. Round #2- 20 Lunges. Round #3- 30 Imperial Walkers. Round #4- 20 Merkins. Round #5- 50 Plank Jacks. Round #6- Squats (25, 20, 15, 10). Finish with AYG to Center of Field and 4 MOM’s!
Moleskin: Shared about young couple that encountered complications after the birth of their second child. Baby had very low Platelet Count, but 1 day after delivery Mother was at Blood Center to give platelets to help her newborn son. Message is, that life is going to be set with all sort of personal setbacks, and not only is it important how we react to them, but we need to understand that our F3 Brothers are here to reach out to and lift these issues that arise to GOD in prayer. Also, to be there just to talk to, when you feel you need someone outside your immediate family and maybe work to talk to.
IT’S STILL A DISC
QIC: Fissure
Date: 07/21/2018
PAX: Prosciutto, Free Candy, The Count (Respect), Mudslide, Moondance, FNG-Dirty Laundry (Rocky Lapere), Speed Bump, Steam Engine, Milkman, Geek Squad, FNG-Hunchback (Cristian Lagunas), Threeskin
AO: Landfill
Conditions
Closest thing to a chilly morning we’ve had in a while after overnight storms. Didn’t last long, though.
The Disclaimer
This isn’t your normal bootcamp Saturday at the Landfill. Let’s have us some fun.
COP
We had a couple stragglers leaving plenty of time for some stretching OYO followed by SSH, squats, lunges, then more SSH IC
The Thang
ULTIMATE
Moleskin
It’s pretty important to refer to this game correctly when you surround yourself with High Impact Men the likes of F3 Chattanooga. I was sharpened this week when I referred to it as ultimate frisbee. Never again. Never again.
Good times were had today. We broke up into teams of six until our thirteenth arrived giving us a sub (PTL). Shirts vs Skins. Shirts prevailed 10-8 in a hard fought match. We need to do this again soon.