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Big Ole Tire

 

QIC: Lugnut
Date: 07/10/18
PAX: Cherry Log, Ducktales, Early Bird, Mr. Clean, Prosciutto, Radiohead
AO: The Huey

Conditions

Comfortable, Humid(Wet), July in TN

The Disclaimer

I am Lugnut. I will be your Q today. Push yourself, don’t hurt yourself. I am not a professional. We will help you to your car if you get hurt.

COP

Mosey around the Track
SSH x 15 IC
IW x 15 IC
Cotton Pickers x 15 IC
SSH x 15 IC
MNC x 15 IC
Squat x 10 OYO

The Thang

This was YHC’s VQ and I wanted it to be a memorable one. After being up all nite with Qdrenaline, I was ready to issue a beat-down. Upon arrival, mumble chatter ensued as to the giant tire, as well as the ceremonial release of a rat as is custom at all VQs with Prosciutto. 
Supposed to be DORA. Nope
The PAX chose a partner and went to one of four stations for 5 minutes.
Station 1 – Tire Flip – Flip a 350# tire 15 yards and back till time is up.
Station 2 – Dips on a Bench
Station 3 – Sled Drag
Station – 4 Curls for the Girls
PSA – Any exercise when done for 5 minutes is a beat-down.
Bear Necessities
Bear crawl around the love shack 2.0 and then burpees OYO
Bernie Sanders Back Around
Army Crawl to track and then BBC
Lunge Back were we started.
Wheelbarrow back to the flag.
Mary
Flutter Kicks (Six inches Lugnut, Six Inches)
Freddie Mercuries
Planks

Moleskin

Thanks to the HIM’s that made it out to the gloom for my VQ. We spoke to the power of F3 and being there for your brothers. We all go through difficult times and the friends made here are hard pressed to fall through the sifter.
 

News

Hero Ruck coming up on Sunday, Fissure or Clean for details.
Still Hollow Half on August 4th
GORUCK Tough on Aug 18th. See Lugnut or Ducktales for details. Be sure to check the rucking channel for other opportunities.
 

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Fissure Swizzles and Sweat

QIC:  Fissure
Date: 07/10/2018
PAX: Ringwald, Bookworm, Hard Hat, Deep End, Whittler, Headshot, Laces Out (Respect), Picasso, Sunshine, Flemish, Speed Bump, VSquared, Angus, The Count (Respect), Band Camp, Cable Cutter, Candu, Sidekick, Wort
AO: Hill City

Conditions

Just your perfect July, long sleeve type morning

The Disclaimer

F3 is Free and I’m not a professional.  You’re here on your own free will.  Push yourself but don’t hurt yourself.

Mosey to Great Hall for COP
10 Burpees OYO
SSH x25
Good Morning x 10
Willie Mays Hays x 10 IC
Squats x 20 IC
Slow and low merkins x 10 IC
10 Burpees OYO
Mosey to center of Coolidge
8 count bodybuilders x 15
Squats x 20 IC
Slow and low merkins x 10
Mosey to bottom of circle opposite carousel
The Thang:
60 seconds of AMRAP merkins, sprint across the circle, SSH x 15 IC, 3 burpees OYO on way back
120 seconds of AMRAP LBCs, sprint across the circle, SSH x 20 IC, 4 burpees OYO on way back
120 seconds of AMRAP squats, sprint across the circle,  SSH x 15 IC, mosey back
60 seconds of AMRAP big boy sit-ups, sprint across the circle, SSH x 20 IC, 10 burpees on way back
Flutter kicks x 15 IC courtesy of The Count, x 15 IC courtesy of V-Squared, sprint across the circle, SSH x 15 IC, mosey back
Box cutters x 15 IC courtesy of Flemish, spring across the circle, SSH x 15 IC courtesy of Sunshine, mosey to center
8 count bodybuilders x 5, mosey towards Blue Rhino
Mary:
Stop in opening on other side of walking bridge
8 count bodybuilders x 5
Flutter kicks x 15 IC courtesy of Cable Cutter
American Hammers x 15 IC courtesy of Ringwald
Weezy Jeffersons x 10 IC courtesy of Band Camp
Fissure Swizzles x 10 IC courtesy of Picasso
 

Moleskin/Circle of Trust/Ball of Man

20 PAX today.  That’s a lot of HIM right there.  We spoke briefly about spreading the word and continuing to grow F3 Chattanooga.  It doesn’t take much to get guys interested.  Often times it just takes an actual invitation.
We welcomed Band Camp from F3 The Fort today.  He’s only kind of a gamecock so he’s cool.  He also showed us the Weezy Jefferson!
Angus last Q is Thursday at Hill City!

News

Special Ruck this Sunday evening to honor the anniversary of the 2015 terrorist attack, startex/endex details to come, stay tuned on Slack
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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Stand United

QIC: Mr. Clean
Date: 07/07/2018
PAX: Best in Show(Respect), Big Bang (Nomad), Candu, Coin Purse, Free Candy, FNG-Hard Hat, Leftovers, Ohms, Picasso, Ringwald, Sundance, The Count (Respect), Threeskin, VSquared, Wort
AO: Landfill

Conditions

Pleasant considering the past week. Wet Grass. Clear Eyes. Full Hearts. 71 degrees.

The Disclaimer

This is F3. I am Mr. Clean and in charge but not a professional. Modify if necessary, push yourself, but don’t hurt yourself. You’re here on your own free will.

COP

SSH x 15 ICPlank x 5 ICMid Plank x 10 ICLow Plank x 10 ICPickle Pounders x 10 ICFinkle Swings x 10 OYO3 single file lines. Complete the following in 20 yd increments…Karoke, Shuffle, Bernie Sanders5 Up/Downs to Finish COP

The Thang

YHC loves the Landfill, music and stations always seem to be popular there as well, so all were involved with thoughtful planning.
Pax moseyed to Ohms truck to retrieve coupons and returned to stations. Each were explained (with copious amounts of questions and mumblechatter), the music and fun began!

Summer Football Drills

Pax rotated at the completion of each song. Along about 3/4 of the way through, Ringwald mentioned the great idea of the Block Rocker as a coupon…station 7 carried it for the remainder of rotations.Merkins — Agility Ladder StationInverted Rows – Shuttle Run StationShoulder Press — 4 Cone Drill Station (Sprint, Shuffle, Bernie, Karaoke)Curls — Agility Ladder Station (Two Feet In–Two Feet Out) Dips — Shuttle Run StationBent Over Rows — 4 Cone Drill StationBench Press — Run to CouponShrugs — Run to Coupon

Teamwork makes the Dreamwork

YHC felt all the Pax needed to carry their own theme song, so we lined up, one pax ran with block rocker to a point, returned, pax held plank and 6 inches, rinse and repeat until ALL Pax had carried coupon.

Tunnel of Love to Finish

Moleskin

The moleskin changed during the count to something close to what follows…Coin Purse was standing next to Best in Show. The eldest and youngest of the group, an age range of 36 years, one headed to fight for his country while another fought for his country, and BOTH were united in the adversity of the day. F3 is open to all men, not for every man, but those that do take the DRP May just observe something really great and inspiring as I did this morning. A special thanks to Angus for his efforts to grow F3 and make it for every man of F3 Chatt!

News

PLEASE make sure you check Slack or get with your AOQ.

Upcoming Qs

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

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Bottle Rocket Beatdown 2.0

 

QIC: Sidekick
Date: 07/04/2018
PAX: Best in Show, Candu, Coin Purse, The Count, Deep End, Ducktales, FNG-Draino, Free Candy, Headshot, Kodak, Ohms, Ringwald, Sundance, VSquared, Wort
AO: Hill City

Conditions

Hot and Humid. Good day for sweating

The Disclaimer

Sidekick is not a professional.  You are here on your own Free Will.  Modify where necessary.

COP

7 Mericans IC
4 Third Grade Exercises IC
1 Burpee
7 SSH IC
7 LBC IC
6 Carolina Dry Docks IC
 
SSH IC X 15
Windmill IC X 10
 
Mosey to Mt. Midoriyama

The Thang

AMERICA…!
Honoring America today with partner Dora/BOMB style beatdown.  Each exercise is a cumulative 76 reps per duo.  One partner runs the hill and back, then flop partners.  Cumulative to 76.  Hold Al Gore until all pairs are complete.
A – American Hammer
M – Mericans
E – E2K
R – Rosalita
I – Incline Mericans
C – Carolina Dry Docks
A – Alternating Shoulder taps
Once complete, we needed a rest so we knocked out
Dying Cockraoch IC X 10
LBC IC X 10
Spongeman IC X 10
Oh wait, that AMERICA…! had an exclamation point on it.
Back to the hill for 76 burpees.  QIC called an audible to 50 reps as he was dying and other PAX were chattering.
Mosey back to the Great Hall for a 60 second wall sit and Prisoner Squats IC X 15
Mosey back to the Blue Rhino for a photo opp.
 

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Murph, kind of…

 

QIC: Sidekick
Date: 07/02/2018
PAX: Best in Show, Coin Purse, Early Bird, Tomb Raider (Nomad – Memphis)
AO: Beast Ridge

Conditions

Hot and Humid, It is July after all

The Disclaimer

Sidekick is not a professional, you are here on your own free will, Modify if necessary

COP

SSH IC X 15, Third Grade Exercises IC X 15, Mericans IC X 10, Windmill IC X 15

The Thang

In honor of our Nation’s Birthday and the men and women who keep us free, we did a modified Murph
Title of exercises or routine
2 miles, 100 Mericans, 200 LBC, 300 Squats
We broke this up into 0.5 mile incerments with 25 Mericans, 50 LBC and 75 Squats.

Moleskin

Go appreciate a vet today.  Thank them for their service.  MERICA!

News

Shindig 7/10

Upcoming Qs

Sidekick has convergence at Hill City \on 7/4

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La Résistance

QIC: Ohms
Date: 07/05/2018
PAX: Ducktales, Leftovers, Radiohead
AO: The Huey (Veteran’s Park)

Conditions

75 deg F, humid with clear skies and a slight breeze coming from the helicopter propellers…beautiful view of Mowbray 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.

Warmup

  • SSH x 20 IC
  • Burpees x 5 OYO
  • 200m mosey
  • Rinse and repeat x 4
  • 400m mosey (bernie sanders and karakoke mixed in)

The Thang

It doesn’t take long to get warm in July…so let’s get started

Parking Lot Power Station
Round 1:
– Partner 1: Shoulder Press w/ Coupon (AMRAP)
– Partner 2: Bear Crawl across parking lot and back
– Rinse and Repeat x 2
Round 2:
– Partner 1: Coupon Swing (Kettle-bell swing w/ a coupon) (AMRAP)
– Partner 2: Lunge across parking lot and back
– Rinse and Repeat x 2
Round 3:
– Partner 1: Bench Press w/ Coupon (AMRAP)
– Partner 2: Bear crawl across parking lot…backwards bear crawl back
– Rinse and Repeat x 2
Round 4:
– Partner 1: Curls w/ Coupon (AMRAP)
– Partner 2: Lunge across parking lot…backwards lunge back
– Rinse and Repeat x 2
Merkin Half Mile

  • Mosey 200m
  • Merkins x 10 IC
  • Rinse and Repeat x 4

Mary

  • LBCs x 15 IC
  • Heel Touches x 15 IC
  • Freddie Mercury x 15 IC
  • American Hammer x 15 IC
  • Flutter Kicks x 15 IC
  • Hello Dolly x 15 IC

Moleskin

“I believe in America because we have great dreams, and because we have the opportunity to make those dreams come true.”

News

Check “Slack”

Upcoming Qs

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

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Decision 3.0

 

QIC: Laces Out (Respect)
Date: 7/3/18
PAX: Best in Show, Bookworm (Nomad from F3Memphis), Candu, The Count, Flemish, Free Candy, Ringwald, Sundance, Sunshine, VSquared, Wort, FNGs-Moondance, FNG-Deep End
AO: [Area of Operation]

Conditions: 75o and muggy but clear, beautiful on the river

The Disclaimer:

I’m not a professional, don’t get hurt, be aware of your surroundings, and today we will have the theme of Decision 3.0 as Lebron leaves Cleveland again. Cleveland’s chance of NBA Championship is now 500:1. You’ll be making decisions that affect the whole group during workout today!
Mosey to Great Hall.

COP

Warmup at Great Hall
15 SSH IC,  15 Imperial Walkers IC,  15 SSH IC,  15 Squats IC, 10 LBAC (front/back) IC, 15 Overhead Press IC, 15 Shinooks IC, 10 Merkins IC, 15 Butt Kickers IC, 15 Plank IC, 15 SSH IC
Mosey to Walnut St Bridge entrance (different PAX were asked a choice of left/right or A/B or 5/10 which in turn led to a direction, exercise, or # reps throughout the workout)

The Thang

Decision 3.0 at Walnut Street Bridge
5 Burpees OYO
Mosey to middle of bridge (“Turn and Burn” with Bernie Sanders until hear “turn” then mosey forward until hear “turn” and then Bernie Sanders…rinse and repeat until we made it to the middle of bridge)
Dora: 100 merkins, 200 LBCs 300 Squats Partner 1 does exercise while Partner 2 runs to the spot with rise of bridge 25 yds. and back (Hold Al Gore until all PAX finish)
Mosey back with Turn and Burn again 10 Burpees OYO
Mosey through Coolidge Park and RiverWalk to the Blue Rhino
MOM
12 Flutterkicks IC
12 Heel touches IC
12 Plankjacks IC
12 LBC IC
COT
Life is series of choices. Today, you made choices that impacted your brothers workout. We will make more important decisions as the day goes on. Each choice leads to consequences…some good and some not so good. Read Proverbs 4: 10-23, which challenges us to walk in wisdom and avoid way of the wicked. Be careful in your choices today.
Prayer requests

News

Convergence tomorrow for Independence Day at Hill City 5:30am for one hour workout.
 
 

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Gettysburg Address

QIC: Mr. Clean
Date: 07/03/2018
PAX: Ducktales, Geek Squad, Radiohead, and Snowflake
AO: The Huey

Conditions

75 degrees. Damp and humid. Fresh cut grass.

The Disclaimer

This is F3. I am not a professional. You are here own your own volition. Push yourself but don’t hurt yourself. Modify if necessary.

COP

SSH x 20 ICShoulder Circuit – Don’t Drop ArmsBAC x 20 ICReverse x 20 ICMoroccan Night Club x 20 ICCherry Pickers x 20 ICShoulder Press x 20 ICFinkle Swings x 10 OYOPlank X 10 ICMid-Plank x 10 ICLow Plank x 10 IC

The Thang

Mosey to Love Shack Pax would complete 10 reps of each exercise until the song ended and rotate. When ALL rotations were complete YHC had a surprise in store.

The Gettysburg Address

Station #1Dips – Mosey to Agility Ladder – Complete Scissor KicksStation #2Curls – Mosey to Cones – Shuffle Around PerimeterStation #3Bench Press – Mosey to Big Oak – Complete 10 SqautsStation #4Bent Over Rows – Mosey to Cones – Shuffle Aroud PerimeterStation #5Shoulder Press – Mosey to Monument – Complete 10 BBSUs

God Bless the USA

After rotations were complete, the Pax completed one more round of stations. 10 reps, run to flag pole, TOGETHER, and return to the next station. All of this to the tune of God Bless the USAMaryFreddie Mercury’s American HammersFlutter KicksLBCsPlank

Moleskin

Today is an important day in American History as the Battle of Gettysburg officially ended. This battle represents the changing tides that kept our union together. That being said, we must honor our country and the service men and women as often as possible. Christ died to give us freedom from sin, but there are also men and women every day fighting and dying to keep us in a free, united country. Therefore, if you’re reading this then you are doubly blessed! God Bless the USA

News

Pick up the “Slack” to see the latest news.

Upcoming Qs

Check the website for Q schedule.

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River of Tears – 2.0

 

QIC: Ringwald
Date: 06/28/2018
PAX: Cable Cutter, Candu, Coin Purse, Headshot, Sidekick, VSquared, Wort
AO: Hill City

Conditions

The air was thick, the ground was wet, but we did enjoy a breeze every now and then.

The Disclaimer

Although I am in charge this is a peer-led workout. You are here on your own free will. Let’s all push ourselves but keep it safe.

COP

Mosey to the Great Hall

  • Windmill X 15 IC
  • Cotton Pickers X 15 IC
  • SSH X 20 IC (double-time after 10)
  • Little Arm Circles X 15 IC
  • Reverse Little Arm Circles X 15 IC
  • Chinook X 15 IC
  • Cherry Pickers X 15 IC
  • Seal Claps X 15 IC
  • Wide High Knees X 15 IC
  • Jump Squats X 15 IC
  • SSH X 20 IC (double-time after 10)
  • Ass Kickers X 15 IC

The Thang

PAX moseyed beside the river, back to the Blue Rhino then back down to the first bench by the river.
PAX split into 2 groups of 4:

  • Group 1: Run to first bench, perform the following OYO:
    • 10 Tricep Dips
    • 10 Step ups (One leg)
    • 10 Squats
    • 10 Step ups (Other leg)
    • 10 Merkins
  • Group 2: Perform 30 big boy situps until group 1 returns
  • Rotate
  • After each group has gone once, run to second bench, same exercises
  • Increase bench count by 1 each cycle

For flavor, we threw in 20 of each exercise and then 30 of each on the last round in addition to changing up the ab exercises. Salt to taste.

Moleskin

Reach out to one person, the first person that comes to mind who you haven’t spoken to in a while but deserves a “Hey, thinking about you.” call or text.
 

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The Track Meet

QIC: Ringwald
Date: 06/19/2018
PAX: Ducktales, Geek Squad, Mr. Clean, Ohms, Radiohead
AO: Lions Den

Conditions

Nice and warm out.

The Disclaimer

All the usuals about not suing F3 or injuring yourself.

COP

Changed it up and did a little stretching for the warmup

  •  Right arm over head
  • Left arm over head
  • Good mornings
  • V sit reach left side
  • V sit reach right side
  • V sit reach middle
  • Jon Armstrongs
  • SSH X 20 IC
  • Imperial Walkers X 15 IC
  • SSH X 20 IC

The Thang

Four Corners in the parking lot
Bernie in between each stop

  • 25 Merkins
  • 25 Squats
  • 25 LBCs
  • 25 Calf Raises
Repeat until we totaled 100
Mosey to the Track
1 PAX sprint 100 yards, then plank. Remaining PAX performed following until finished then catch up:
  • Flutter Kicks
  • Rosalitas
  • American Hammer
  • Freddie Mercury
Once a lap is finished, PAX box jumped and tricep dip up 10 steps
Rinse and repeat

Moleskin

I recently was able to spend time with my father on a golf vacation. To those dads, to-be dads, or who still have dads, thank one today for the impact on your life.

News

Grow School with Knoxville on 6/23/18 at the Landfill.