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Ready for Launch, BOMBS

QIC: Mr. Clean
Date: 05/24/2018
PAX: Cherry Log, Ducktales
AO: The Huey

Conditions

Ya’ll its late Spring in the South…the heat, humidity, dryness, and pollen came without warning.

The Disclaimer

This is F3, I am not a professional, modify if necessary, push yourself but don’t hurt yourself.

COP

SSH x15 IC
Windmill x12 IC
SSH x15 IC
Baby Arm Circles x10 IC
Reverse x10 IC
Chinhook x10 IC
Shoulder Press x10 IC
Moroccan Night Club x10 IC
SSH x15 IC
Alternating Toe Touches x12 IC
SSH x15 IC
Wave of Merkins x5  

The Thang

The lactic acid was nice and full in the arm muscles, so YHC felt it needed to be worked out promptly this morning.  We “bombed” the heck out of that acid!
B.O.M.B.S.
50 – Berkins
100 – Overhead Press
150 – Merkins
200 – Bent Over Rows
250 – Squrls (Curls while holding a squat)
Pax ran 0.1 miles, completed 10 SSH, and returned
 

Moleskin

We are on the verge at The Huey. We have taken a little step back in our attendance, but we are almost ready to launch, so if you’re ready to lead, then step up.  Soft launch is less than 2 weeks away! 

News

FBC – 0600 at Karl’s Restaurant — 5100 Hixson Pike, Hixson, TN 37343
Saturday June 16, 2018 — Nashville GoRuck Light (Mr. Clean & Cable Cutter HCs)

Tuesday, June 5, 2018 — Huey Soft Launch

Saturday, June 23, 2018 — Training Day (Angus for deets)

Saturday, August 4, 2018 (Contact Ohms or Lugnut for details)
Saturday, August 17, 2018 Chattanooga GoRuck
Saturday, August 25, 2018 Cam Run

Upcoming Qs

05/26/2018 Fissure — Landfill

05/28/2018 — MEMORIAL DAY BASH (Angus, Best in Show, Steam Engine, and Whittler) — Hill City

05/29/2018 Picasso — Hill City
05/30/2018 Snowflake — Griff
05/31/2018 Angus –Hill City

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Blast from the Past

Date: 5/17/18
On Q: Rainman
PAX: 10 PAX
Location: Hill City (Blue Rhino)
Weather: Heck of a whole lot muggier than needed to be.
What a return for the ages! I was excited to be back out there in the gloom. A lot of new faces. Many 10 counts 🙂
15 SSH
14 Mountain Climbers
13 Smurf Jacks
12 Merkins
Capri Lap
11 High Knee
10 Wide High Knee
9 Tuck Jack
8 Diamond Merkins
Capri Lap
7 Dying Cockroach
6 American Hammer
5 Box Cutters
4 BBSU
Capri Lap
3 Burpees
2 Squats
1 Knee Tuck
0 30 _ Count
Capri Lap
What goes down must go up!!! Reverse order until you get back to the top.

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The Griff at The Griff

 

QIC: Sidekick
Date: 05/23/2018
PAX: Angus, The Count, Fissure, Geek Squad, Lugnut, Mr. Clean, Ohms, Picasso, Whittler
AO: The Griff

Conditions – 71 degrees, little muggy, little cloudy, not rainy

The Disclaimer – This is F3, you are here on your own free will, we are not professionals, modify when necessary

COP

SSH – ICX25, Cotton Pickers – ICX15, Pretzel Crunches – ICX10 each side, Mericans – ICX20, SSH – ICX15, Windmills – ICX15, Mosey to the hill

The Thang

Trying out a new pattern this morning suggested by PAX Ohms.  Wasnt going to take 35 minutes so we needed a second round of warm ups
Title of exercises or routine
Round of 11’s – 10 mericans, run the hill, 1 squat, run back down, 9 mericans, run the hill, 2 squats, run back down.  Repeat unti 11’s are flopped.
Mosey to the track
The Griff – Run 800 meters (0.5 mile), Run 400 meters (0.25 mile) Bernie Sanders style, Repeat for round 2.  We mixed in some exercises between each leg because its F3 and we can.  1st leg was 25 mericans OYO, 2nd leg was average man size pickle pounders ICX12, 3rd leg was Little baby arm circles ICX10 – Forward, reverse, Ray Lewis ICX12, Cherry Pickers ICX12.  Slow Mosey to parking lot
By now my quads and hammies were barking so we did some walking frankensteins, then dropped on our 6 for some LBC ICX20 and some Flutter Kicks ICX20, few more walking frankensteins, mosey back to the flag for some Mary.
Mary was Dying Cockroaches ICX15 and American Hammers ICX15
 
Countorama
 

Moleskin

Creativity.  Creativity in your life provides perspective.  Thinking about things outside of your normal scope can help you see things from other people’s view points.  I feel like this is a key skill for leaders.  Whether it be at work, at home, in the community, or at F3 perspective and understanding of people make you a much more effective leader.

News

Lots of extra credit opportunities coming in August.  Clean has the detials

Upcoming Qs

Angus at Hill City, Ringwald made the call to the pen

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Got to Own It If You Want to Buy In!

QIC: Mr. Clean
Date: 05/22/2018
PAX: Ducktales, Lugnut
AO: The Huey

Conditions

67 degrees. VERY Humid. Heavy cloud cover. Misting rain.

The Disclaimer

I am not a professional. You are here on your own free will. Push yourself but do not hurt yourself.

COP

SSH x 12 ICCherry Pickers x12 IC
Baby Arm Circles x12 IC
Reverse BACs x12 IC
SSH x12 IC
Alternating Toe Touches x12 IC
SSH x12 IC

The Thang

YHC has come to realize that Dora is a personal favorite. So, Dora it was with a little twist.
Dora 1-2-3
100 – Upright Rows (Bucket w/coupons)
200 – Curls
300 – Shoulder Presses — Running Pax ran to the bench and completed 10 dips and returned for the Flapjack.
2 Steps Forward — 1 Step Back

  1. Pax ran to a light pole
  2. One carried a coupon
  3. Ran back a light pole
  4. Completed 20 Bent Over Rows
  5. Passed the coupon
  6. Ran 2 light poles forward
  7. One pole back
  8. Completed 20 Bent Over Rows
  9. Passed the coupon
  10. Continue Process Until Lap was completed

Moleskin

You have to own it to buy into it.  Yes, that seems backward to some, but is it really?  If we do not take ownership of things that we call important, than we never really buy into it properly. 

News

FBC – 0600 at Karl’s Restaurant — 5100 Hixson Pike, Hixson, TN 37343
Saturday June 16, 2018 — Nashville GoRuck Light (Mr. Clean & Cable Cutter HCs)

Tuesday, June 5, 2018 — Huey Soft Launch

Saturday, June 23, 2018 — Training Day (Angus for deets)

Saturday, August 4, 2018 (Contact Ohms or Lugnut for details)
Saturday, August 17, 2018 Chattanooga GoRuck
Saturday, August 25, 2018 Cam Run

Upcoming Qs

05/24/2018 Ringwald — Hill City
05/26/2018 Fissure — Landfill

05/28/2018 — MEMORIAL DAY BASH (Angus, Best in Show, Steam Engine, and Whittler) — Hill City

05/29/2018 Picasso — Hill City
05/30/2018 Snowflake — Griff
05/31/2018 Angus –Hill City
 

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99 Problems…

QIC: Whittler
Date: 05/21/2018
PAX: Best in Show (RESPECT), Early Bird, Prosciutto, Sidekick
AO: Beast Ridge

Conditions

Gloomy with a strong scent of Port-a-Potty in the air.

The Disclaimer

This is F3.  We will work hard today but the workout itself is easy (conceptually that is).  You are here on your own free will, push yourself but don’t hurt yourself.

COP

SSH x 11
Cotton Pickers x 11
Plank x 11
Plank Jack x 11
Alternating toe touches x 11
SSH x 11
Arm circles x 11
Reverse arm circles x 11
Imperial Walkers x 11
That’s 99 total reps for the warmup.  We now took a mosey around the portable johns to the open parking lot for the main event.

The Thang

I again explained that this workout was easy.  Conceptually easy that is.  I first shared the good news:  there will be no burpees during this workout.  Then the bad news…we would be performing 99 reps of several exercises with a 200 yard mosey in between sets.
I’ve got 99 problems but burpees ain’t one of them
Derkin x 99 reps then mosey
LBC x 99 reps then mosey
Squat x 99 reps then mosey
Dips x 99 reps then mosey
Flutter kick x 99 reps then mosey back to start
MoM
Small, medium and large pickle pounder x 11 each.  Prosciutto inserted (no pun) that he had physical limitations to doing the small pickle pounder.
American Hammer x 5
Done.  See, very easy.  Conceptually at least…

Moleskin

We all have problems in this world, but for us, effort and will shouldn’t be one of them.  We all made the effort to get better this morning.  Our effort is one this we can control.  Control what you can control, leave alone what you have to leave alone.
At my niece’s graduation this past weekend, her class chose a class quote for the future:
“If we wait until we’re ready, we’ll be waiting for the rest of our lives.”  -Lemony Snicket
I thought this was very appropriate for my life so I wanted to share.  Too often we opt to wait and let things (good or bad) happen to us.  We should remember that it is up to us to make the conscious effort to get better and work towards goals.  Whether this is by physical action, prayer, or changing our thought process/mindset, it’s up to us to declare that we are ready.

News

FBC this Friday – contact Mr. Clean for details
Possible meeting about adding more channels to Slack.  Maybe even a channel discussion channel
Order shirts – Contact Picasso
Still Hollow Half/10K trail run – 8/4/18 – Contact Lugnut for details

Upcoming Qs

See Q schedule

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Thanks, Vets

QIC: Mr. Clean
Date: 05/17/2018
PAX: Cherry Log, Geiger, The Count (Respect)
AO: The Huey

Conditions

A muggy 66 degrees.  Day was breaking.  Sweat angels were on the horizon…

The Disclaimer

You are here on your own free will.  I am not a professional.  Push yourself but don’t hurt yourself.

COP

SSH x18 IC
Cherry Pickers x18 IC
BAC x10 IC
Reverse BAC x10 IC
Moroccan Night Club x10 IC
Chinhook x18 IC
Shoulder Press x18 IC
Finkle Swing x18 OYO
SSH x18 IC

The Thang

Title of exercises or routine
Pax grabbed a partner.  Pax 1 completed Colt 45 while Pax 2 help plank.  Flap Jack. Rinse and Repeat.
Mosey a lap around the park.  Pax completed descending squats from 10 at each light pole. 55  total squats.
In a small tribute to Iwo Jima, YHC had the Pax Block Bear Crawl from the Startex, past The Huey, to the Giant American Flag.  Let’s be honest, if those men can raise that flag, in the sand, in the coast driven wind, under heavy gunfire, then we can do Block Bear Crawls for 75 yards!!Once we made it to the destination we partnered up.  Pax 1 held a coupon in the front raise position while Pax 2 completed 20 WWII Sit-Ups.  FlapJack. Rinse and Repeat.
Mosey back to typical Startex. Pax completed Elevens with suicides (thanks Ohms for the idea). Run to halfway. Back. Complete 10 shoulder presses. Run to the other end. Back to halfway. Back to opposite end. Complete 1 Don’t Cross Dolly (again, thanks Ohms for the idea).
Pax finished just in time.  YHC had a quick moleskin. Bus duty calls again! Hey, it is the LAST week; because, you all know now, us teachers do not work in the summertime.
 

Moleskin

YHC called an early workout due to bus duty, and in a stroke of irony, YHC was late due to unforeseen circumstances.  As should happen and expected in F3, plenty of mumblechatter arose about the tardiness of the Q. The moral of is simply this: we all get to an exhaustion point, Smartsacks are required for every Pax, BUT the current leaders do not have the luxury of a nice, solid Smartsack in the absence of leadership or waning of the current leadership.  If you feel led to step up, then do it!

News

Flag Football Tomorrow- Warm-Up preceding and Spikeball post game.
***Super Important** We are hosting a charity race in the Fall, as close to 2nd Anniversary as possible, the committee is in planning stages.  We will need all hands on deck and guys willing to help committee members when they ask for help!
GoRuck Tough – August 2018
Tough Mudder – September 2018
Cam Run August – 2018
Trail Running Activities – Contact Ohms
FBC – Poll will be on Slack Soon.

Upcoming Qs

Saturday – Mr. Clean – Landfill – FLAG FOOTBALL!!
Monday – Wittler – Beast Ridge
Tuesday – MIA – Hill City
Wednesday – Sidekick/Snowflake – Griff
Thursday – Ringwald – Hill City
Saturday – Fissure – Landfill – LANDFILL VQ ALERT!!!!

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Huey Open

QIC: Steam Engine
PAX: Mr. Clean, FNG-Ducktales, Geiger, Cherry Log
Date: 05/01/2018
AO: Huey
Conditions: Gym Short and short sleeve weather not quite sweat angle weather but almost

Disclaimer: I’m Steam Engine on Q this AM. I am not a pro, you are here on your own free will, push yourself but modify if necessary.
COP:
Burpee OYO 5x
Little Arm Circles IC 15x
LAC (Reverse) IC 15x
Chinook IC 15x
Infinity Plank
Merkins IC 5x
Alternating Shoulder Taps IC 15x
Merkins IC 5x
Plank Jacks IC 15x
Merkins IC 5x
Next up a light stroll to the Love Shack 2.0
The Thang:
Dips IC 10x
Incline Merkins IC 10x
Infinity Wall Sit
Muhammad Ali IC 10x
Joe Frazier IC 10x
Shoulder Press IC 10x
Bus Driver IC 10x
Dips IC 10x
Incline Merkin IC 10x
Itsy Bitsy Spider IC 10x
Dips 10x
Incline Merkins IC 10x
Balls To The Wall IC 10 count
That’s enough quality time spent in the Love Shack 2.0. Time for another light stroll to the tennis courts for some Animal Crossing
Bear-icides (suicides but instead of running you bear crawl them)
Leapfrog down and back (broad jump)
Duck Walk down and back
Crab Walk down and back
Wheelbarrow down switch with partner and come back rinse and repeat 3x
Still had some time and since it was YHC VQ at the Huey I wanted to take a stroll to the gazebo from some Mary
Mary:
RBC IC 12x
LBC IC 12x
Flutter Kicks IC 12x
Hello Dolly IC 12x
Rosalita IC 12x
Pretzel IC 8x
Pretzel IC 8x (switch sides)
Time

Count-o-rama
Name-o-rama (Felt it was finally time to name FNG To Be… so we did and thus welcome Duck Tales to the group)
WOD:
Fearless Warrior prepare for battle
Stand your ground
Fearless warrior dawn your armor
Be prepared for all things-Good and bad
Fearless Warrior hold your head up high
Don’t get discouraged
This battle will only be for a little while
Fearless warrior prepare for battle
Stand your ground
Fearless Warrior dawn your armor
Hold true to your heart’s desires
Fearless Warrior
Don’t forget to look around you
Don’t forget you have backup
Fearless Warrior stand your ground
Prepare for battle
Fearless Warrior remember
you don’t always have to be fearless
 
 

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Ready Set Ruck

QIC: Steam Engine
PAX: Mr. Clean, Lugnut, Cherry Log, Ducktales
AO: Huey
Date: 05/15/2018
Conditions: Warm 66 degrees

Disclaimer: I am Steam Engine. I am on Q this AM. I am not a professional. Push yourselves and modify as you need to.
COP:
Burpees OYO 5x
Little Arm Circles IC 15x
LAC Reverse IC 15x
Cotton Pickers IC 15x
Windmill IC 15x
Merkins IC 5x
The Thang:
1 Lap Around Track with Ruck
Shoulder Press IC 20x
Curls IC 10x
Merkins IC 10x
Rinse & Repeat 3x
Ruck towards the Tennis Courts
Ruck & Bear: Place ruck in front of you bear crawl forward reach back and pull ruck to the front. Do this across court and back
Bear Crawl w/ ruck across court and back
Ruck back to lot for some Mary
Mary:
Heavy Flutters IC 15x
Burpees OYO 5x
Time

Count-o-rama
Name-o-rama
Announcements:
Chattanooga Go Ruck Tough: August
Tough Mudder: September
 

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Deck Of Pain

QIC: Laces Out (Respect)
Date: 5/15/18
PAX: Angus, Bogey, Candu, The Count (Respect), Fissure, Flemish, Hardtail, Ohms, Picasso, Prosciutto, Ringwald, Sidekick, Speed Bump, Stairmaster, Whittler
AO: Hill City

Conditions 70 degrees and warm

The Disclaimer “I am not a professional, don’t hurt yourself and modify if necessary. Not as much running as usual with me today.”

COP

Met at the Blue Rhino and then mosey to the Great Hall and meet up with the other PAX from the Love Shack. 
15 SSH IC
12 Imperial Walkers IC
12 SSH IC
12 Cotton Pickers IC
12 SSH IC
12 Mountain Climbers IC
15 SSH IC
Mosey to the stage at Coolidge Park near the circle.

The Thang:  Deck of Pain

Due to running the 1/2 marathon last weekend, YHC decided to plan a workout without a lot of running…thus the Deck of Pain! So, we shuffled the deck of 52 cards plus 4 generic cards (instructions and jokers). Each PAX took a turn pulling a card and then leading the exercise and number of reps according to the following scenario:
Hearts = Burpees, Diamonds = Big Boy Sit Ups, Clubs = Merkins and Spades = Squats
Face cards = 10 reps and Aces = 11 reps with all number cards = the number
After Whittler cut the deck, Sidekick wanted one last shuffle and proceeded to come up with many hearts (Burpees) on top of deck!! Much mumble chatter throughout the workout. About 1/2 way through, YHC noticed the PAX staying on the ground between exercises and called for recover on feet after each round. Also, 3/4 way through YHC called for squats to be in cadence! Finished strong!! Good work, men!
Mosey back to Blue Rhino for 4 minutes of MOM
MOM
20 Flutterkicks IC
15 Freddy Mercury IC
15 Hello Dolly IC
12 Rosalita IC
Namarama/Countarama
Moleskin
YHC shared about 1/2 marathon trail run on Saturday, in which my daughter ran with me, encouraging me along the way. Although faster and younger, she kept yelling “You can do this, Dad.” Her accountability allowed me to push through the pain and keep running through the finish. Also, my involvement in F3 Chatt over the last year, the accountability of this group, has pushed me to be more disciplined and able to be physically better, emotionally better and spiritually better! 
“As iron sharpens iron, so one man sharpens another.” Eccl 11:5
We can help each other be more disciplined with developing good habits. I read this on twitter yesterday from F3 Nation: “Through IMPACT, the HIM helps other men discontinue their negative Habits, minimize time spent on neutral Habits while initiating and ingraining positive Habits.” Let’s do this thing today, men!!

Upcoming Qs

Wednesday-Ohms @ The Griff
Thursday-Rainman @Hill City
Saturday-Mr. Clean @The Landfill

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Team HC

QIC: Mr. Clean
Date: 05/12/2018
PAX: Best in Show, Cable Cutter, Candu, Early Bird, Fissure, Prosciutto, Snowflake, Sundance, Wort
AO: Landfill

Conditions

65 degrees. Very humid. Day had broken quite well.

The Disclaimer

This is F3. You’re here on your own free will. Push yourself but don’t hurt yourself.

COP

SSH x32 IC

Cherry Pickers/BAC/Reverse BAC 10/10/12
Finkle Swings x16
Wave of Merkins
SSH X16 IC

The Thang

Pure exhaustion had set in for YHC and efforts to plan a successful workout were not going as, well, planned. Thankfully, YHC was blessed with an incredible Pax that was graceful, hard working, and ready to compete.
Race to the Plank
10 Pax divided into two teams of five to complete a relay. Teams were picked via school yard pick (Best in Show & Sundance).
Exercises
Shoulder Presses
Curls
Merkins
Don’t Cross Dolly
Squats
Each exercise was a 16 in cadence rep count. A pair of team mates ran to a point and completed the first exercise while the remaining three teammates planked while wearing a ruck. Pairs returned. Flapjacked. Rinse and Repeat until all exercises were complete.
Winners – Team Sundance – 32 IC Flutter Kicks assessed on Team BIS.
Round 2 Exercises
Front Raises
21s (Curls)
Hello Dolly
Bent Over Rows
Squats
Same process was repeated as above, but PAX completed ruck swings which became upright rows which became shrugs which became…(hey, these are adult men modifying as necessary…needless to say, mumblechatter was quite excessive)
Teams this time- Wort and Prosciutto
Team Wort was the winner and assessed the same penalty.
Strong Finish – Tortoise and Hare (Exercise-12’s)

Moleskin

If you’re unable to make a workout, then it’s ok. If you’re able to make a workout, unsure of situations that may arise, don’t HC, but show up anyway, then that’s ok and pretty cool actually. If you HC AND don’t show, then that’s just plain not cool. If you HC for F3 and back out, then gentlemen that means you’re HCing for other areas in you’re life and not staying committed. So, on this Mother’s Day weekend make sure you’re priorities are in line and when you HC, make sure that HC ACTUALLY carries some weight

News

HDHH – Contact Whittler for deets

Upcoming Qs

05/14/2018 – Sidekick
05/15/2018 – Laces Out
05/16/2018 – Ohms
05/17/2018 – Rainman
05/19/2018 – FLAG FOOTBALL!!!!!!!