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How Do You Like Them Abbles?!

 

QIC: Ringwald
Date: 04/17/2018
PAX: Angus, Candu, Fissure, Laces Out, Ohms, Picasso, Speed Bump, The Count, Whittler
AO: Hill City

Conditions

Spring time has…taken a vacation. The guys brought out the layers to fight the 35 degree weather. Let it be known that one month ago it was exactly the same temperature.

The Disclaimer

My name is Ringwald, and I am on Q today. This is a peer-led workout as I am not a professional. Modify if necessary but push yourself, if you do get injured we will help you out as best we can.

COP

Great Hall

  • 21s – 5 burpee penalty for not ending together
  • Arm Circles X 15 IC
  • Reverse Arm Circles X 15 IC
  • Chinook X 15 IC
  • Imperial Walkers X 15 IC
  • 21s – 5 burpee penalty for not ending together
  • Ass Kickers X 15 IC
  • Windmill X 15 IC
  • Cotton Pickers X 15 IC
  • 21s – we got it this time yo!

The Thang

Stairs by the Fountain

  • 5 Wheelbarrows Each Partner

Mt. Midoriyama

  • Partner Up
  • Partner 1 carries coupon up and back down
  • Partner 2 performs exercise until all exercises are done
    • 100 Big Boy Situps
    • 200 American Hammers
    • 300 LBCs

Stairway to Heaven

  • Partner 1 box jumps to the top
  • Partner 2 performs flutter kicks
  • Group finished with

Moleskin

No one has ever made himself great by showing how small someone else is. -Ivrin Himmel

Be careful how you climb your career ladder to success because you never know who you may pass on the way back down. -Donald Collins
I mentioned prior to the workout to stay positive. I wanted no one to complain how tired they were, or how busy work was, or how cold it was. I wanted to set the mentality to support each other, to be a motivator, to bring someone else up. Take this mentality and apply it to your life from the time you wake up until the time you fall asleep.

News

News calendar coming soon.

Upcoming Qs

4/18/18 – Ohms – The Griff
4/19/18 – Sidekick – Hill City
4/21/18 – Prosciutto – Landfill

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Griff Ruck & Run

QIC: Mr. Clean/Steam Engine
Date: 04/16/2018
PAX: Angus, Lugnut, and Picasso
AO: The Griff

Conditions

Apparently, we are back to winter.  39 degrees, light drizzle, and windy.

The Disclaimer

You are here on your own free will.  We will be running/rucking on public roads.  Be aware of your surroundings, stay together, watch your six.

COP

The disclaimer and synchronizing watches. 

The Thang

We decided as a Pax that we are grown men, and we can handle different activities.  Therefore, 3 Pax went for a nice run and 2 Pax went for a ruck.  YHC mapped the route beforehand and reviewed with both Lugnut and Steam Engine.  Ironically, YHC took a wrong turn in the running portion and the running took a nice adventure off the mapped path….isn’t that sometimes part of the fun? 
4.1 Mile Run (Angus, Mr. Clean & Picasso) 
Mile 1: 10:24
Mile 2: 10:36
Mile 3: 10:12
Mile 4: 10:09
2.6 Mile Ruck (Lugnut & Steam Engine) 
Mile 1: 16:00 – 16:30
Mile 2: 16:00 – 16:30
Mile 3: 16:00 – 16:30

Moleskin

If you were at the workout Saturday (which happened to be reserved for Steam), then you heard a variation of the moleskin.  However, I found it necessary to express the similar sentiment to the men in which I led today.  It was an awful cold and wet morning for April 16th and, additionally, it was not a bootcamp day, but 4 men still braved the cold with me.  
13 Greater love hath no man than this, that a man lay down his life for his friends.
14 Ye are my friends, if ye do whatsoever I command you.
15 Henceforth I call you not servants; for the servant knoweth not what his lord doeth: but I have called you friends; for all things that I have heard of my Father I have made known unto you.
16 Ye have not chosen me, but I have chosen you, and ordained you, that ye should go and bring forth fruit, and that your fruit should remain: that whatsoever ye shall ask of the Father in my name, he may give it you. –John 15:13-16
So, most of the men may or may not lay down their life for me, but most if not all would come running (or rucking) no questions asked if I was in need of help.  Frankly, that is true love for one another.  I see this ever present among the men of F3 Chatt.
Additionally, I talked with Cherry Log at the Huey about reasons to commit to something and made a challenge.  I first listed my priorities: God, Family, Job, and F3.  I posed the question, “If something in your life does not interfere with those top priorities and it makes you a better man, then why in the world would you not commit to it?!”  F3 can do this! We workout in the gloom, and we take Sundays off and we have fellowship in which family is welcome to attend.  If all else fails, miss a post here and there to take care of those responsibilities, but why totally de-commit completely if you can find a way to work it out.

News

HDHH – Moving Back to Wednesday (Whittler for details)
***Fellowship is struggling! Both HDHH and FBC have declined significantly.  If you can attend, then please do!  There is a lot less sweat and mid-wife noises!!!***
Chattanooga MS Walk – April 21, 2018 9:00 Am
Hamilton County Area Special Olympics – April 21, 2018 10:00 AM
Rock Creek Brow Beater Trail Race – April 21, 2018 8:00 AM
OTB Opportunities – Recurring Fridays (Runs/Rucks)
Chattanooga GO Ruck August 2018
Memphis Grow Ruck Q3 2018
Tough Mudder September 2018

Upcoming Qs

04/17/2018 Sidekick (Hill City)
04/18/2018 Ohms (The Griff)
04/19/2018 Ringwald (Hill City)
04/21/2018 Prosciutto (Landfill)
04/23/2018 Whittler (Beast Ridge)
04/24/2018 Stairmaster (Hill City)

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Love, Burpees, and Rock N’ Roll

QIC: Mr. Clean
Date: 04/14/2018
PAX: Buggy (FNG), Candu, Cherry Log (FNG), Early Bird, Fissure, Ohms, Prosciutto, Ringwald, Snowflake, Steam Engine, The Count (Respect), Vila, Whittler
AO: Landfill

Conditions

61 degrees 5-10 mph winds out of the SSW. 71% humidity with imminent rain and possible rough storms on the way. Pollen count just a mere 4671…

The Disclaimer

This is F3, I am Mr. Clean and will be running things today, I am not a professional, you are here on your own free will, modify if necessary but push yourselves as hard as you can without getting hurt.

COP

SSH
Merkins
SSH
Merkins
SSH
Merkins
SSH
This may or may not be an accurate count.  What matters is this: Fissure took care of an AWESOME warm-up and we did this routine in fast cadence for five minutes…
My last 3 Qs have consisted of a combined 7 Pax.  You can imagine the excitement I felt this morning as I looked at double that!!

The Thang

The Pax grabbed a partner, got a station, each station was labeled with the appropriate exercise and proceeded to do the following exercises.  While one partner completed an exercise, the other partner ran to a determined point (rocks in the shape of “F3”) did a burpee, and returned.  Flapjack. Rinse and Repeat until the designated song ended. Switch stations and continue the same process.

Rock N’ Roll Dora Express

Shrugs – (45 Dumbbell) Back in Black – AC/DC
Curls – (Rotors) You Shook Me All Night Long – AC/DC
Bench Dips Thunderstruck – AC/DC
Bent Over Rows –  (Rotos) The Game (Triple H) – Motorhead
Bench Presses – (45 Barbell Plate) Real American – Rick Derringer
Shoulder Presses – (25 Dumbbell) Comedown – Bush
Hammer Curls – (20 Dumbbell) Plush – Stone Temple Pilots
Nosebreakers (Coupon) Voodoo Child (Slight Return) – Jimi Hendrix
Seated Rows (Heavy Rotor w/Rock) Cult of Personality (Living Color)
Bench Flies (DeWaynes) Jump – Van Halen

We’re Thunderstruck, Right Now!

YHC’s finishing song for long runs is almost always Right Now – Van Halen, so I found it only fitting to do an Indian Run with our last remaining song on the playlist.
When the Pax circled up, they obviously suspected the fun was over, but hey, we still had 3 minutes left! That was just the perfect amount of time to complete Thunderstruck per the Exicon.  Pax circled up in plank position and completed a merkin each time Mr. Young sang “THUNDER!”

Moleskin

I put A LOT of thought and planning into this Q for a multitude of reasons, but they all came back to LOVE.  Yes, you read that right, love.  First and foremost, I love the Landfill and think it is my favorite AO, but an hour on a Saturday elsewhere may lead to the same result.  As it stands, I love me some landfill.  Secondly, I love F3.  It has led this ole’ North Georgia Country Boy that can count to seben, heck even twelb, to be a better man, leader, coach, teacher, husband, father, and Christian.  Lastly and most importantly, I love the Pax of F3 Chattanooga specifically.
This morning, I realized I put entirely too much thought into the planning of the workout and not enough time into the moleskin, so I did what I always do when I am stuck, I sought the Bible’s counsel.  Love was my starting point, that was obvious, so in the back my study Bible I found a verse based on the subject that I felt related most to today’s moleskin.
If you’re reading this, I did not realize this was the verse I was turning too before I read it this morning, but I think it really speaks to the love that so many of the F3 Brothers show for each other.
It was a struggle to read and talk about. My voice cracked. I shed a tear.  I knew then, the love and passion was truly real…thanks men for being my brothers.
That verse: 13 Greater love has no one than this: to lay down one’s life for one’s friends. 14 You are my friends if you do what I command. 15 I no longer call you servants, because a servant does not know his master’s business. Instead, I have called you friends, for everything that I learned from my Father I have made known to you. 16 You did not choose me, but I chose you and appointed you so that you might go and bear fruit—fruit that will last—and so that whatever you ask in my name the Father will give you. John 15:13-16
-Clean Out

News

HDHH – Moving Back to Wednesday (Whittler for details)
Chattanooga MS Walk – April 21, 2018 9:00 Am
Hamilton County Area Special Olympics – April 21, 2018 10:00 AM
Rock Creek Brow Beater Trail Race – April 21, 2018 8:00 AM
OTB Opportunities – Recurring Fridays (Runs/Rucks)
Chattanooga GO Ruck August 2018
Memphis Grow Ruck Q3 2018
Tough Mudder September 2018

Upcoming Qs

04/16/2018 Vila (Beast Ridge)
04/17/2018 Sidekick (Hill City)
04/18/2018 Ohms (The Griff)
04/19/2018 Ringwald (Hill City)
04/21/2018 Prosciutto (Landfill)
 

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Burpee Bridge of Freedom

 

QIC: Fissure
Date: 04/12/2018
PAX: Candu, Early Bird, FNG-Postman (Brian Willard), Hardtail, Kit Kat, Laces Out (Respect), Ohms, Picasso, Prosciutto, Ringwald, Sidekick, Speed Bump, The Count (Respect), Whittler
AO: Hill City

Conditions

45°, Broken Clouds, felt like 41°, Humidity 86%, Wind 2 mph East

The Disclaimer

Prosciutto aka the Salty Italian had ants in his pants but we managed to get on the same page about F3 being free, not led by a pro, is better when we all try hard but don’t be stupid and HOO BOY it’s great to be an American where we can gather under our flag and suck wind together.

COP

Mosey to the Walking Bridge but not before circling up en route for 15 x 8 Count Body Builders IC.  Nice and slow to make sure we got our form straight.  Mosey continued to the start of the bridge.

The Thang

The Burpee Bridge
Prosciutto wasn’t just kind enough to show up today but also gave our FNG a demo of the perfect burpee.  It was a sight to behold.  The PAX then performed 10 burpees OYO.
Mosey with some pace to the halfway point of the bridge, hold Al Gore for the stragglers then 10 more burpees OYO.
Rinse and Repeat at the end of the bridge, then back again at the halfway and start point.
50 total burpees.  51 for Prosciutto (yes, he made sure we kept a correct count).
Mosey back to the foot of Mount Midoriyama where the PAX partnered up for what began as a Bear Crawl 123.  Partner 1 bear crawled to the top and crawled bear back down while Partner 2 began their Merkins x 100, LBC’s x 200 and Squats x 300.  YHC noticed time was speeding by and the bears were crawling pretty slowly so we switched to your standard Dora 123. Partners alternated running the hill and performing their prescribed reps until time was called.  Most pairs had reached the 200 squat point and were sucking wind.
MOM
Everyone’s favorite Salty Italian handles accountability like a real man and welcomed a dose of the flutter kicks he missed on Tuesday when he told his pals he’d be there.  We won’t name names but he wasn’t the only one…

  • Flutter kicks x 25 IC
  • Low Plank (unless you’re Ohms) x 25 IC
  • American Hammers x 15 IC
  • High Plank (unless you’re Ohms) x 25 IC
  • Aaaaaaaaaand 5 more burpees for good measure OYO

Moleskin

Freedom isn’t free!  Cheesy, sure, but it hits home after spending 12 hours carrying heavy things for miles and miles (plus some other fun activities) in honor of what transpired at the Bataan Death March during WWII in 1942.  Vila and I finished the GORUCK Bataan Tough event in Nashville this past weekend and it was, well, tough.  But, fortunately, at no time were we bayoneted, run over with a tank, decapitated or any number of other horrible atrocities.  It’s easy to forget how fortunate we are to assemble every week to workout while an American flag is firmly planted in the ground nearby.  It was a privilege to give a quick recap of the march and remind some high impact men how great we have it in the gloom
Highly recommend reading Ghost Soldiers:  The Epic Account of World War II’s Greatest Rescue Mission
Also highly recommend any GORUCK event.  www.goruck.com/tough

News

FBC – April 13, 2018 (Location: Longhorn)
Chattanooga MS Walk – April 21, 2018 9:00 Am
Hamilton County Area Special Olympics – April 21, 2018 10:00 AM
Rock Creek Brow Beater Trail Race – April 21, 2018 8:00 AM
OTB Opportunities – Recurring Fridays (Runs/Rucks)
Chattanooga GO Ruck August 2018
Memphis Grow Ruck Q3 2018
Tough Mudder September 2018

Upcoming Qs

04/14/2018 Mr. Clean (Landfill)
04/16/2018 Vila (Beast Ridge)
04/17/2018 Sidekick (Hill City)
04/18/2018 Ohms (The Griff)
04/19/2018 Ringwald (Hill City)

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Backbones and Sam I Ams

QIC: Mr. Clean
Date: 04/11/2018
PAX: Ohms, Ringwald, Sidekick, FNG-Slippers
AO: The Griff

Conditions

42 degrees clear and perfect beatdown weather.

The Disclaimer

Welcome to F3, you are here on your own free will, push yourself, modify if necessary, and be aware of your surroundings.

COP

SSH x12 IC
Finkle Swings
SSH x15 IC
BAC x10 IC
Reverse BAC x10 IC
Moroccan Night Club x10 IC
SSH x18 IC
Global Warming (10 Merkins & 10 Presses)

The Thang

YHC was super pumped about today’s Q! An FNG was coming, we had 6 HCs, and the weinke was detailed and ready to roll! Then, real life occurred…two HCs did not show (well, thanks to Ringwald, it was eventually only one that didn’t show), and the weinke had WAY too much material. Better over planned than under planned. Here we go

Tortoise and Hare BOMBS

In the process of getting to the Startex and mumblechatter trying to understand rep counts, we were limited to the following

Bodybuilders – (50) Partner completed 10 reps and chased his partner carrying the coupon and switched.
Insert — Ringwald
Overhead Press – (150) Partner completed 20 reps and chased his partner carrying the coupon and switched.
Merkins – (100) Partner completed 20 reps and chased his partner carrying the coupon and switched.
BBSU – (100) Partner completed 20 reps and chased his partner carrying the coupon and switched.
Squats – (100) Partner completed 20 reps and chased his partner carrying the coupon and switched.

Moleskin

YHC is back from his very enjoyable cruise with fellow F3 brother Pumpkin and the rest of the family, and during the cruise we did some cool activities involving Dr. Suess. My son loved it and inspired me to have a Thang 1,2, and 3 this morning. Due to time constraints we only got through one; nevertheless, here is my inspiration.

During an activity, we talked about Sam I Am, and he looked at us all proudly and said, “I not Sam I Am, I Parker Wook (Luke)”. It was in this moment I realized an important lesson, we are not “Sam I Am”. We are men that need to understand adaption and forward acceleration in our lives, but we cannot, I repeat cannot become Sam I Ams! We must stick to our upright morals and remain steadfast in the tough times for those that need us the most. Know your name and mission and display both with humble pride.

News

FBC – April 13, 2018 (Location: Longhorn Restaurant) – change of clothes recommended, so you might as well do an OTB before hand.

Chattanooga MS Walk – April 21, 2018 9:00 Am

Hamilton County Area Special Olympics – April 21, 2018 10:00 AM

Rock Creek Brow Beater Trail Race – April 21, 2018 8:00 AM

OTB Opportunities – Recurring Fridays (Runs/Rucks)

Chattanooga GO Ruck August 2018

Tough Mudder September 2018

Upcoming Qs

04/12/2018 Fissure (Hill City)
04/14/2018 Steam Engine (Landfill)
04/16/2018 Vila (Beast Ridge)
04/17/2018 Sidekick (Hill City)
04/18/2018 Ohms (The Griff)

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Standing with the Tortoise & Hare

QIC: Mr. Clean
Date: 04/10/2018
PAX: Lugnut
AO: The Huey

Conditions

48 degrees.  No hoodies needed. Partly cloudy.

The Disclaimer

Push yourself today, I am not a professional, modify if necessary, you are here on your own free will, and do not get injured.

COP

SSH x15 IC
Alternating Toe Touches x15 IC
SSH x15 IC
Cotton Pickers x15 IC
SSH x15 IC
Finkle Swings x15
SSH x15 IC

The Thang

YHC’s first post was also my first Q since touching dry land after a day or two off.  Yes, F3 withdrawals are real! It is good to be back and in the Gloom! Needless to say, YHC needed to shake the rust off, so here we go…
Tammy Wynette’s 
Completed a total of 200 reps. 100 Merkins and 100 Squats.
Insert 10 Count…
We took a mosey lap and obvious mumblerchatter ensued about the deadness of leags after the Tammy Wynettes.
Tortoise and the Hare Coupon Style
Pax carried coupons rather than rucks for a Tortoise and Hare Routine.
Exchanges 1 & 2 – LBCs x10 (4 Count)
Exchanges 3 & 4 – Plank x10 (4 Count)
Exchanges 5 & 6 – Weeble Wobble x10 (Single Count)
Exchanges 6 & 7 – Pickle Pounders x10 (4 Count)
Total – 6 laps 1.5 Miles

Moleskin

Today is April 10th, 2018.  This not a significant date in and of itself; however, it is the day after April 9th, 2018.  April 9th is extremely significant to me as this my mother’s birthday.  Yes, we take time each year to celebrate our mothers, but lets be honest, they deserve to be celebrated more often than that. A little over a week after celebrating the Death and Resurrection and reflecting upon the strong women during Jesus’ journey, I realize the importance of the mothers in our lives.  All of us have a mother and many of us are married to a mother.  My challenge is to celebrate them, thank them, and find some way to show them how much you care; because, frankly, how many times did they care and show they cared about us when we probably didn’t really deserve it. 

News

FBC – April 13, 2018 (Location: TBD)
Chattanooga MS Walk – April 21, 2018 9:00 Am
Hamilton County Area Special Olympics – April 21, 2018 10:00 AM
Rock Creek Brow Beater Trail Race – April 21, 2018 8:00 AM
OTB Opportunities – Recurring Fridays (Runs/Rucks)
Chattanooga GO Ruck August 2018
Tough Mudder September 2018

Upcoming Qs

04/11/2018 Mr. Clean (The Griff)
04/12/2018 Fissure (Hill City)
04/14/2018 Steam Engine (Landfill)
04/16/2018 Vila (Beast Ridge)
04/17/2018 Sidekick (Hill City)
04/18/2018 Ohms (The Griff)

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Let’s Be Unreasonable

 

QIC: Angus
Date: 04/07/2018
PAX: The Count, Best in Show, Candu, Ohms, Laces Out, Snowflake, Geek Squad, Free Bird
AO: The Landfill

Conditions

As Ohms pointed out looking out from the top of the landfill this was everything that we think of when we say “the gloom” it was a cold and wet morning 50 Degrees and drizzly.

COP

Surprisingly, YHC skipped the COP or else thats what everyone thought. Instead we started at the top gate and jumped straight into a beastly little routine.
The Indian Run Merkin Mile
The name explains it all — we ran an indian run and stopped every quarter mile to do 25 merkins. There was some mumble chatter and confusion from the PAX since YHC didn’t kick things off with the normal 25 minute warm up. Gotta keep em guessing.
As planned we ended right near the top gate and moved things over to the bottom pavilion. Here we ran through DIDS.

D.I.D.S.
Dips x 10 (IC)
Incline Merkins x 10 (IC)
Decline Merkins x 10 (IC)
Step Ups x 10 Each Leg (OYO)
Rinse and repeat x 3
YHC led the pax on a mosey over to the bottom parking lot. Here we finally got to the COP. Much to Ohms’ chagrin who showed up late to miss the warm up.
SSH x 20 (IC)
Release Merkins x 15 (OYO)
Mountain Climbers x 15
Imperial Walkers x 15
High Knees x 15
Jump Squats x 15
LBC x 15
Pickle Pounders x 10
Plank x 15
Since the ground was wet the Release Merkins were a huge hit. YHC figured everybody would be excited to make the most of sog.
We headed back to the top of the hill in the best way YHC knows how — bear crawls. YHC was sure to take the pax down to the longest steepest part of the hill.
Once the 6 arrived the PAX were given a choice:
A) Bear Crawl Inch Worm
PAX lines up head to to feet in plank position. The man in the back of the line bear crawls to front of the line and yells front and next man does the same thing until whole PAX has done it.

B) Bear Crawl Snake
Similar to Bear Crawl Inch Worm, but adds a weave. PAX line up head to feet in plank position. The man at the back of the line, bear crawls to front of the line, weaving in and out of planking PAX and yells when at front. Next man does the same thing until all PAX have completed. Repeato as necessary.
YHC heard the PAX’s choice loud and clear for option A the Bear Crawl Inch Worm with the added repeato to take the line down the the rock pile.

The Thang

The PAX selected a rock and headed to the ended of the field for the requested workout of the day by Snowflake. With a new modification.
Ding Dong Dufresne
The PAX lined up across the end of the field with their rocks and were told to get their rocks down to the other end of the field without standing up (see Dufresne). This time each pax gets a turn to yell out “Ding Dong!” at which time everyone makes a jailbreak to the end of the field and back to their rock. repeat until the rocks reach the other end. Then head back to the other direction. repeat as time permits.
We did it twice and then returned our rocks to make sure we had enough time for Mary.

6MOM

LBC x 20 (IC)
Flutter Kicks x 15 (IC)
American Hammers x 10 (IC)
YHC told the PAX to make sure those hammers hit the ground to get a good solid core rotation.
LBC x 20 (IC)
Flutter Kicks x 15 (IC)
American Hammers x 10 (IC)
LBC x 20 (IC)
Flutter Kicks x 15 (IC)
American Hammers x 10 (IC)

Moleskin

“The reasonable man adapts himself to the world: the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.”
– George Bernard Shaw

Take a moment and think about what it means for you to be unreasonable? What are you willing to hold firm on? Beliefs? In what moments do you consider yourself to be unreasonable and how is this a trait we can capitalize on?
Find moments to hold your ground, to act hard on making the right choices, and to get better.
Some might say coming out to the gloom is unreasonable. Some might say throwing rocks and crawling like a damn bear is unreasonable. We know its not. But the world doesn’t want to be better, the world doesn’t want YOU to be better.
The first thing is you need to know what you want. You need a heading to make your way to your destination through peace and through turmoil.
And the second is to know what it takes to get there. It takes everything. It takes commitment. It takes knowing when to take a break and when to push past exhaustion. It takes knowing when to spend time with your family and when to stop sitting on the couch ignoring your kids so you can watch the masters or whatever it might be. Know what the right choice are. Make the right choices. And stand your ground.
But, do it all with charisma. Keep these three Army Special Forces rules in mind:
Rule 1: Look cool
Rule 2: Don’t get lost
Rule 3: If you get lost, look cool
_Angus Out

News

We are leaving GroupMe behind so go join Slack:
Join Slack

Upcoming Qs

4/9 Best in Show – Beast Ridge
4/10 Picasso – Hill City
4/11 Mr. Clean – The Griff
4/12 Fissure – Hill City
4/14 Steam Engine – The Landfill
Check the schedule for Ruck/Run days

Posted on

Bowling for Burpees

 

QIC: Whittler
Date: 04/05/2018
PAX: Angus, Candu, The Count (RESPECT), Fissure, Free Candy, Laces Out (RESPECT), Main Frame (Nomad), Ohms, Prosciutto, Sidekick, Steam Engine, Sundance
AO: Hill City

Conditions

The cold weather made a fierce return, as it was 37 degrees and breezy…in April…in the South…must be global warming

The Disclaimer

Disclaimed that I am not a professional and everyone out here made the choice to be out here this morning.  We are going to have fun but work hard.  Modify if necessary.  If you get hurt, we will help you back to the RV that is randomly parked in the parking lot.

COP

Mosey to Great Hall
SSH x 10
Imperial Walkers x 10
Alternating toe touches x 10
SSH x 10
Triangle Merkins x 10
Plank x 10
Plank Jack x 10
Mike Tyson x 10
Wall sit x 10
Bus driver (or bus duty) x 10
Mosey to Riverwalk

The Thang

Nervous mumblechatter ensued regarding the contents of my bag.  Once on the Riverwalk, the PAX were introduced to Bowling for Burpees.  Ten pins were set up in standard bowling fashion.  The PAX would take turns bowling and the number of pins knocked down equaled the number of merkins and the number left standing equaled the number of burpees.  In between merkins and burpees, we would run about 50 yards, do ab exercise of choice and then run back to do burpees.  Rinse and repeat for 10 frames.
Bowling for Burpees
Frame 1 – one pin down (one merkin), 9 left standing (9 burpees)
Frame 2 – Gutter ball (0 merkins, 10 burpees)
Frame 3 – Gutter ball (0 merkins, 10 burpees)
Frame 4 – Four pins down (4 merkins, 6 burpees)
At this time, the pins were moved closer together because, in true millennial fashion, there was discussion blaming the ball and the pins for the poor performance instead of accepting that we might just all be terrible bowlers.
Frame 5 – One pin down (1 merkin, 9 burpees)
Frame 6 – Two pins down (2 merkins, 8 burpees)
To show mercy to the PAX, at this time, the strategy was changed to do merkins for pins left standing, burpees for those knocked down.
Frame 7 – Six pins down (4 merkins, 6 burpees)
Frame 8 – Seven pins down (3 merkins, 7 burpees)
Frame 9 – Four pins down (6 merkins, 4 burpees)
Frame 10 – Seven pins down (3 merkins, 7 burpees)
Mosey back to Stairway to Heaven
Incline merkin x 10
Derkin x 10
Mary
Pickle pounder x 10
Flutter kick x 10
LBC x 10
American Hammer x 10
Plank x 10

Moleskin

From “The Alchemist” – “People are afraid to pursue their most important dreams because they feel that they don’t deserve them or that they’ll be unable to achieve them.”
We all have a destiny and have dreams for our life.  We all have the ability to take control of our lives and pursue our destiny, even if there is a chance of failure.  We should not let that chance of failure keep us from pursuing our dreams.  People are often satisfied with the status quo and refuse to pursue better things either because of the fear of failure or the thought of not deserving something better.  We all deserve better and don’t have to be stuck in the status quo and God has given each of us the tools to pursue greater things for ourselves, our family, and our friends.  F3 has been that medium to help me become a better husband to my wife, a better father to my children, and a better employee.  When I started with F3, I was the guy who didn’t really work out but in less than 4 months, I now look forward to working out most days of the week and feel an emptiness when I don’t.
As many of you know, my wife and I are living apart right now, fighting the legal battle that comes with blended families and relocation.  While it is tough on our family, we both realize that taking that leap of faith to pursue our dreams is worth it.  We had the option of staying in a place that we didn’t enjoy living and I could have kept a job that wasn’t fulfilling to me.  However, I felt as though God was calling me to greater things when this job was offered to me.  While there are stumbling blocks along the way, and the risk of failure is there, I couldn’t live my life knowing that I didn’t give it my all for my family.  Pursue your destiny but don’t forget to remember all the stops along the way.

News

Happy Hour tonight at 5:00 pm at Universal Joint
Picasso, Vila, Fissure representing F3Chatt in the ruck this weekend
We are transitioning to Slack for our communications.  The tech-savvy leaders of F3 (including Best in Show) can guide you through this.

Upcoming Qs

April 7 – Angus (Landfill)
April 9 – Best in Show (Beast Ridge)
April 10 – Picasso (Hill City)
April 11 – Mr. Clean (The Griff)
April 12 – Fissure (Hill City)
April 14 – Steam Engine (Landfill)

Posted on

You Can’t Stop Me

QIC: Snowflake
Date: 04/04/2018
PAX: Ohms, Whittler, Geiger, Ringwald
AO: The Griff

Conditions
55 degrees, still cold enough to wear a hoodie

Disclaimer 
I am not a professional, make sure to not hurt yourself. We are going to work hard today, so be ready.

COP: 
SSH x 15
Lounges x 15
Merkins x 15
Squats x 15
SSH x 15
Arm Circles x 15
Reverse Arm Circles x 15
Moroccan Night Club x 15
Chinooks x 15
Penalty Burpees x 10 (Thanks Prosciutto)

The Thang: 
We started off with a 15 foot Mosey to the track until we hit the first light pole. From here I explained to the PAX that we would do traveling B.L.I.M.P.S. around the track.
B- Bear Crawl to the next light pole.
L- Lounge to the next light pole.
I- Inch Worm to the next light pole (from a plank position walk your feet to your hands, and then walk your hands until you are in plank position. Continue until you reach the next light pole. Mumble chatter ensued that this exercise is now more hated then even the Bear Crawls).
M- Mexican Jumping Bean Squat (A board jump) to the next light pole.
P- Prisoner Run (Run with your hands on your head. Mumble chatter on how nice this exercise is compared to the others) to the next light pole.
S- Suicides to the next light pole.
We continued around the track and then took a detour to do some wall sits.
Muhammad Ali’s x 15
One Legged Wall Sit x 8 (Switched Legs after 8)
Bus Driver x 15
After the Wall Sit Workout we continued around the track completing 3 total B.L.I.M.P.S.
After we completed the 3rd B.L.I.M.P.S we Moseyed back over to the Building to complete another round of the Wall sit workout.
After the Wall sit, we Mosesyed back to the parking lot were we began.
Here we did the ” You Can’t Stop Me” Planks, which includes holding a plank for 4 minutes rotating between a high and low plank throughout the song. YHC is proud of the PAX as only 1 penalty burpee was assessed for a knee touching the ground.
Ended things with some Mary,
American Hammer
LCB’s
Pickle Pounders
Freddie Mercury
Big Boy Sit Ups
Flutter Kicks
 

COT:
Count-O-Rama
Name-O-Rama
Moleskin:
I showed the follow PAXs a video from Matt Chandler in which he talks about the responsibilities of a Husband. We are called to go to bed tired at the end of each day. We go tired because we have given everything we have not only to our job, but to our wives and kids as well. We put them above ourselves and go until we have nothing left to give.
Men, Love your wife as Christ loved the church, and be willing to give up your own life for hers, for their is no greater love then this.
Snowflake

Posted on

Raining Threes

QIC: Laces Out (Respect)
Date: 4/3/18
PAX: Best in Show (Respect), Candu, Fissure, Free Candy, FNG-Hardtail, Kit Kat, Ohms, Ringwald, Skidmark, The Count (Respect), Whittler, Wort
AO: Hill City

Conditions

60 degrees, clear and warm (finally feeling the sweat)

The Disclaimer

This is Laces Out on Q. I am not a professional, you are here on your own volition. As inspired by the NCAA National Championship game won by Villanova last night (whom I correctly picked in my bracket challenge!), we will be running and raining threes in today’s beatdown. Watch your step, modify in needed and if you get hurt, we’ll carry you back to your car.

COP

SSH-15 IC
Imperial Walkers 12 IC
Mountain Climbers 12 IC
Squats 12 IC
SSH 15 IC
We started on our extended mosey to the Walnut Street walking bridge.
 

The Thang-

At the start of the bridge we did 3 Burpees OYO just to get the juices flowing! Mosey to 3rd light pole.

Raining Threes on the Bridges

Every three light poles we did the following:
Squats, Lunges x3 IC then Incline Merkins and Decline Merkins 3 OYO each
Rinse and Repeat to the other end of the bridge with 3 Burpees halfway and at the end. A few 10 counts mixed in for good measure.
Mosey to the Arts District and did the following in front of the Arts Museum:
Squats, Lunges x3 IC then Incline Merkins and Decline Merkins 3 OYO each
Mosey down the steps and switchback path to the RiverWalk and to Ross’ Landing

Box Jumps up Ross’ Landing

As a group with Wort’s call, the Pax box jumped up the Ross’ Landing steps to the top!
Mosey up another set of steps to Aquarium entrance for 6 MOM
Flutterkicks 3 IC
Hello Dolly 3 IC
Rosalita (en Espanol) 3 IC
Plank 20 IC
American Hammer 3 IC
Freddy Mercury 3 IC
Hollywood 3 IC each side
Plank 15 IC
Pickle Pounders 3 IC
Mosey across Market Street Bridge and back to Love Shack stopping halfway for the following: Squats, Lunges x3 IC then Incline Merkins and Decline Merkins 3 OYO each
 
Countarama
Namarama

Moleskin

Inspired by the threes hit by Donte DiVicenzo who scored 31 off the bench to lead ‘Nova to the title last night. Thus, so many 3’s today in the workout. But more so, inspired by the Easter message we celebrated on Sunday of the resurrection of Jesus after 3 days in the tomb! According to 1 Cor 15, if Jesus were not raised from the dead, our faith would be futile and we would still be dead in our sins. But, Jesus was raised from the dead and we serve a risen Savior! Today, let’s celebrate Easter everyday and live in the power of the resurrected Lord Jesus!

News

Thursday Happy Hour 

Upcoming Qs

The Griff-Wed with Snowflake
Hill City-Thursday with Whittler
The Landfill-Saturday with Angus