Posted on

Big Freakin’ Circle of Trust

QIC: Wort
Date: 07/19/2018
PAX: Angus, Best In Show, Dutch Oven, Fissure, Ohms, Prosciutto, Snookie, Speed bump, Sundance, Sunshine, Vila, VSquared, Whittler
AO: Hill City

Conditions

Clear and cooler than normal

The Disclaimer

Welcome to F3, my name is Wort, obviously I am not a professional. We’re going to have some fun today. Push yourself, don’t hurt yourself.  If you get hurt we will carry you back to your car.

COP

SSH x10
Imperial Walkers x10
SSH x10
Little Arm Circles x10
LAC (Reverse) x10
SSH x10
Windmill x10
Wall Sit x15
SSH x20

The Thang

Partner up, grab a rock and head to loop. While one PAX runs the loop, the other PAX performs an exercise. Switch, then move on to the next exercise. PAX did curls, bent over rows, squats, and overhead press.
LBC x10
Flutter Kicks x15
Freddy Mercury x10
Hello Dolly x10
Flutter Kicks x15
Pickle Pounder (long) x10
Pickle Pounder (short) x10
American Hammer x20
Merkin x15
Plank x10

COT

So I wanted to have a theme for my first Q and the first thing that came to mind was ‘trust”. Trust takes vulnerability and coming out to F3, especially your first time, requires some form of vulnerability. Being in a stage of life where I HAVE to put my trust in The Lord, that he is going to provide for me and my family, I wanted you all to think about trust, especially trusting your brothers. This is why we had partners today. While you were performing exercises with your rock, you were trusting that your brother was hustling to get back and take your place. So, when you leave here today I want you to think about what you can do to trust your brothers more. Reach out, open up, talk about things that are hard, get to know and trust one another.

Posted on

Indian Run Into In-Cadence

QIC: Stairmaster
Date: 7/16/18
PAX: Fissure, Prosciutto, Oscar, Threeskin, Best In Show, Early Bird
AO: Beast Ridge
Conditions
Steamy & Clear
The 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.
Warm up:
-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
Indian run Length of Camp Jordan down and back.
Mosey to soccer field. There we did 3 cycles on stadium steps.
1st: Squat Jumps Ic (X5 dips in btwn)
2nd: Squat jumps IC (X5 merkins)
3rd: Squat jumps IC (X5 squats)
Hold plank 15 seconds Ic
oMsey to pavilion: 4 sets of 10 step ups IC
4 sets of dips in between IC
 
 
 
 

Posted on

Two Steps Forward…

QIC: Mr. Clean
Date: 07/19/2018
PAX: Drago, Ducktales, Drago (FNG), Geek Squad, and Radiohead
AO: The Huey

Conditions

70 degrees. Humidity was unseasonably low. (Took 2 sets of SSHs for YHC to start sweating). Nice breeze. Clear Skies and Minds. Full Hearts.

The Disclaimer

My name is Mr. Clean. I will be on Q and I am not a professional. Push yourself but don’t hurt self. You are here on your own free will.

COP

SSH x20 IC
Imperial Walkers x10 IC
SSH x15 IC
Alternating Toe Touches x10 IC
BAC x15 IC
Reverse x15 IC
Chinooks x15 IC
Cherry Pickers x15 IC
MNC x15 IC
Shoulder Press x15 IC
SSH x15 IC

The Thang

Two Steps Forward

Pax partnered up and completed the following routine.
Pax run 2 light poles forward (Pax 1 carries coupon)
Run back a light pole
Complete 20 Reps — Bent Over Rows
Pass the Coupon
Rinse and Repeat for Lap.
Rinse and Repeat for 2 Laps. Lap 2 — 15 Squats. Lap 3 — 10 Curls

Pax moseyed to side parking lot. Lined up side by side at a station. Stations were the following exercises…
Travolta’s w/Coupon
Squats
Curls
Lawnmowers
Clean and Press
Deadlift
After Pax complete their 10 Travoltas, he did a Bernie Sanders to come and sprinted back. Stations rotated. We completed one rotation, and this left us with 1 minute of flutter kicks led by The Count.

COT

Sometimes we take 2 steps forward only to take a step back. Going backward is generally not productive, but we must never fall back to where we started. Even if we falter just a little, we must make sure we only go back a single step, dust ourselves off, and take two more steps forward. Keep grinding (thanks Geek Squad) and “Embrace the Suck”

Moleskin

  1. FNG — Drago posted in full fatigues
  2. The Count made sure all form was correct and we maintained quality over quantity always
  3. Mumblechatter was awesome this morning

News

Go Ruck Tough
Can Run
Tough Mudder
Still Hollow
ALL of the above are coming soon..

Upcoming Qs

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

Posted on

2001 Better Never Late

 

QIC: Candu
Date: 07/16/2018
PAX: Cable Cutter, FNG-Dutch Oven, Headshot, Whittler, Ohms, Early Bird, Flemish, Laces Out (respect), FNG-Snookie, The Count (respect), VSquared, Wort
AO: Hill City
Conditions: Delightfully Muggy
I’m Candu your Q, welcome FNGs, this is peer led workout. I’m not a professional. Push yourself, don’t hurt yourself. 

COP

SSH x 15 IC
Imp Walker x 16 IC
Windmills x 16 IC
Hip Thruster x 15 IC
Finkle Swing x 15 OYO
SSH x 15 IC
Windmills x 10 IC
LBAC x 15 IC
Reverse LBAC x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Merkins x 15 IC

The Thang

2001
20 Pushups x 1 Step-Up > Backward Lunge (one leg, then the other)
19 Pushups x 2 Step-Up > Backward Lunge (one leg, then the other)
The trend continues until time called at 6:15
Burnout: Jumping Lunges to failure, mosey back to Blue Rhino

COT

Circle welcomes Matthew Nuar (Snooki) & Dirk Unkle (Dutch Oven)

Moleskin

You had to be there. Be observant, giving, & thoughtful friends. Everyone carries a burden. Often the bigger it is, the better they are at disguising it. Be there for the friends that need it

News

No news is good news!

Posted on

The Magnificent Seven

QIC: Ohms
Date: 07/18/2018
PAX: Ducktales, Geek Squad, Mr. Clean, Snookie, The Count, Whittler
AO: The Lions Den

Conditions

80 deg F, ridiculously humid with clear skies and a zero breeze coming from anywhere…beautiful view of Signal Mountain though.

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

– SSH x 25 IC
– 100m mosey
– Merkins, LBCs, Squats x 10 OYO
– Rinse and Repeat x 4

The Thang

First off, bit shoutout to Snookie. Yesterday at Hill City he received his F3 name and today at The Lions Den he EARNED it.
YHC started off the Thang by instructing the PAX to grab a coupon out of the truck and carry it to the bleachers via the track. Upon arrival, the coupons were set down and the fun began.
– Run 200m
– Tire flips x 14 OYO
The Seven
– Incline Merkins x 7 OYO
– Coupon Thrusters x 7 OYO
– Coupon Dead Lifts x 7 OYO
– Kettle Bell Swings x 7 OYO
– Burpees x 7 OYO
– Dips x 7 OYO
– Pull Ups x 7 OYO
– Box Jump to the top of bleachers
– Rinse & Repeat x 3
Mary
– Big Boy Sit-ups on repeat for 2 min

COT

CIRCLE OF TRUST:

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
 

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/
 

Posted on

Murica Mile X 3

QIC: Sidekick
Date: 07/18/2018
PAX: Sidekick
AO: Beast Ridge

Conditions

Hot, Muggy, Foggy, Gloomy – Just the way we like it

The Disclaimer

I told myself I wasn’t a professional and that if i injured myself, well, I was SOL

COP

We (I) did some SSH IC X 15; 3rd grade Exercises IC X 15; LBC IC X 15; 5 Burpees for fun

The Thang

Murica Mile – that’s 1 mile with 100 Muricans.  Generally, 1/4 mile and 25 murican intervals.  I mixed it up and did 1/2 mile and 50 murican intervals, nobody objected to the audible.
I did 3 miles and 300 muricans to eat the 45 minutes.

COT

Someone once said you are defined by what you do when no one is looking.  We can all be better by living like someone is always watching.

Moleskin

Lots of sweat today.  Liked the longer intervals.

News

Back next week at Beast Ridge

Upcoming Qs

The Count on Monday July 23, Vila on Wednesday July 25

Posted on

Honor The Fallen

QIC: Sky Q
Date: 07/15/2018
PAX: Ducktales, Fast Lane, Fissure, Mr. Clean, Oscar, Steam (Knoxville), Whittler
AO: Roaming

Conditions

Muggy. Muggy.

The Disclaimer

You are here on your own free will. We are doing this to Honor the Fallen soldiers of the 2015 terror attacks. Be extra mindful of your surroundings and take care of those American Flags.

Three years ago today, our “world” here in Chattanooga changed…
It changed because the terror attacks of September 11th became much more real to our community. Terrorist were no longer just in far away lands or attacking our big cities but right here in our “little” town of Chattanooga.
We feel safe from the terrorist for a reason. We feel safe because men and women live by a code that says “greater love hath no man than to lay down one’s life for another”.
Five men gave that ultimate sacrifice three years ago to make sure others remained safe when the terrorism became real to us here in Chattanooga.
As Americans, our memories are often short. Here in F3 it is our responsibility to remember those that have sacrificed for others.
Sunday, 7 HIM of F3 rucked the 8.5 miles from the Startex of the attacks (Recruiting Centers) to the Endex of the attacks (Naval Reserve Center).
Armed with the appropriate gear as outlined by GoRuck, American Flags, and (thanks to Ducktales) a picture with the Fallen Five, these 7 men made the journey together as a small token of appreciation for what the “Fallen Five” did for us.
–YHC Out

Posted on

Live in the Moment…with Burpees

QIC:  Fissure
Date: 07/17/2018
PAX: Ducktales, Geek Squad, Hardtail, Leftovers, Lugnut, Mr. Clean, Picasso
AO: The Huey

Conditions

Less humid than yesterday but still get sweaty quickly weather.  Mr. Clean enjoys get sweaty quickly weather at all times, FYI.

The Disclaimer

This is F3.  You came on your own free will.  I’m not a pro and I don’t know about your injuries so push yourself but don’t hurt yourself.

COP

Mosey to the back lot.  Commence Slaughter Starter.  10 burpees, 9 squats, 8 burpees, 7 squats, 6 burpees, 5 squats, 4 burpees, 3 squats, 2 burpees, 1 squat, 10 burpees.  The Pax were pumped!
Lined up at parking island 1 facing parking island 2.  4 Pax held a DRP coupon.  Mosey to island 2 and hand off the DRP.  Mosey back.  Next rounds went high knees, butt kickers then side shuffles.
Circled up for SSH x 22 IC, Travoltas (or Saturday Night Fevers) x 11 each arm IC, Imp Walkers x 22 IC, Willy Mays Hays with baby arm circles x 11 IC, 10 count breather because oooooooof, 11 more WMH with baby arm circles in reverse, SSH x 22

The Thang

8 stations lined the front of parking island 1 for round 1

  • Burpee broad jump x 7 out then back
  • Overhead clap while holding Al Gore
  • Overhead press with DRP
  • Squats with orange cinderblock
  • Bent over rows with orange cinderblock
  • Curls
  • Overhead lunges with DRP
  • Incline merkins on orange cinderblock

Pax moved up the line when station 1 was completed
Round 2 subbed Burpee broad jumps for a sprint to parking island 2 and back
Pax carried the coupons with quickness back to Picasso’s car that was kind enough to give YHC a ride today
Lined up down sidewalk inside the track facing THE HUEY
Monkey Humpers x 10 IC
Squats x 10 IC
Lunges 10 IC
Monkey Humpers x 10 IC
American Hammers x 15 IC
Flutterkicks x 10 IC

Moleskin

We all need a reminder to live in the moment because it’s too easy to get carried away worrying about tomorrow or next month or next year or the next ten years.  It’s a waste of time and energy.
Matthew 6:33-34  –  But seek first the kingdom of God and his righteousness, and all these things will be added to you.  Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself.  Sufficient for the day is its own trouble

News

Cam Run  8/25, https://www.camrunchattanooga.com/ 
Scenic City Mud run, 9/1, http://sceniccitymudrun.com/
GoRuck Chattanooga Tough, 8/17 https://www.goruck.com/event-13223/
Memphis GrowRuck, 9/21 thru 9/23, https://f3nation.com/2018/06/24/growruck-12-memphis-pre-blast/

Upcoming Qs

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

Posted on

What is your Horse Thief?

QIC: Angus
Date: 07/11/2018
PAX: Coin Purse, Sundance, Laces out, Prosciutto, DuckTales, Flemish, Speed bump, Ohms, Cable Cutter, vsquared, Band Camp, Sunshine, Sidekick, Picasso, Hardtail, Ringwald, Candu, Wort, Leftovers, Early Bird, Deep End, Moondance, Mudslide, Chief, Chuck E, Burner, Fissure, Stairmaster, Free Candy, The Count
AO: Hill City

It’s been 1 year and 8 months since Gus and YHC first kicked things off here in Chattanooga. Fourteen of those months YHC spent as the Nantan. It has been an incredible honor to lead a group of Men without who’s commitment this would not have been possible.
Over the course of time we’ve had some amazing guys come and go, but some even greater have stuck around since the beginning to see our community grow legs and gain momentum.
If you are here and you’ve been showing up for a while. Keep it up, but understand that there is still more work to be done. There’s always more work to be done.
Recently, in the 43Feet Podcast, Dredd talked about what it means to be a “Dry Drunk”. A Dry Drunk is a term adopted from AA that is defined as the following:

A person with chemical dependency issues who has given up alcohol and drugs, but made no internal emotional or behavioral changes. Essentially, the only difference in these individuals is the absence of a substance. The popular analogy in recovery is, “…if you sober up a horse thief, what do you get? A sober horse thief.”

We take great steps against sadclown syndrome by making ourselves physically better through Fitness, engaging with our community through Fellowship, and examining our meaning and purpose through Faith. But as many PAX will understand, once you show up once or twice the “head lock” that brought you out changes and comes from within yourself. Even though you have brothers out there checkin’ in on you to keep posting, it takes real openness and honesty to change your heart and transform into the High Impact Man the community requires.
So the challenge is to identify your “horse thief”. Don’t just “Get Right”. We also have to Live Right, Lead Right, and Leave Right.
We shouldn’t be fit men who neglect our families, eat and drink in excess, or philander. This shape that we are in, should permeate who we are. Be a fit man who transforms his concentrica. Step up and be a leader with fortitude who prioritizes upright living,  because a man cannot give away that which he does not first possess.
Thank you to F3. Thank you to every man who has helped me get better in the past couple of years. And Thank you to our community of PAX here in Chattanooga, I’m excited for the growth and momentum we’ve accomplished so far and I look forward to the future impact you will have on the city.
And remember, our Mission:
Plant, Serve, and Grow small workout groups for the invigoration of male community leadership.  
And, our Creedo:
Leave no man behind, but leave no man where you found him. 
SYITG
_Angus Out

Posted on

Coin Purse – VQ

QIC: Coin Purse
Date: 07/14/2018
PAX: Candu, Leftovers, Free Candy, Sundance, FNG-Care Bear, Fissure, Wort, Geek Squad, Mr. Clean, Whittler, Threeskin
AO: Landfill

Conditions

75 degrees and sunny

The Disclaimer

Welcome to F3, my name is Coin Purse and this is my VQ. I’m not a professional and modify if necessary. If you get hurt, we will bring you back to your car.

COP

-SSH x 15
–Third Grade Exercise x 15
-Mericans x10
-Arm Circles x 10
-Reverse Arm Circles x 10
-Mericans x 10

The Thang

Lightpoles
Mosey over to the first light pole and explain the exercise. At the starting pole, you will do 5 squats and lunge to the next. You will repeat exercise until the last pole before the dog park, resulting in about 70 squats.
11’s on the Hill
Up next is 11’s on the Hill. PAX will run up, do 10 sit-ups and run back. Once they reach the bottom they will do 1 burpee. The numbers will go back and forth until you eventually do 10 burpees and 1 sit-ups.
4 Corners
Then, the men moved over to the top of the hill and went to a station with 4 corners. At the first, you curl a rock 10 times. As you shuffle to the next, you do the overhead arm press 10 times. Then, you’ll do lunges in place 10 times. At the last station, you hold a squat. Repeat the cycle again, but instead karaoke instead of shuffle. Repeat one more with bear crawls and the pain is over.
Cone Game
To have some fun, we decided to play a few rounds of the cone game. Whoever calls the movements for stretches will eventually call “CONE!” and the loser must step back and do 5 lunges.
After a long workout, everyone gathered in a circle and played a round of Mary to stretch it out and relax.

COT

If it wasn’t for F3, I have no idea if I would’ve found the motivation to get out of the house before shipping off to basic training. As I leave, I want to send a huge thank you to everyone for all of the support and leadership that I’ve had the opportunity to be a part of.