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The Gloom at Soddy Daisy

QIC: Snowflake
Date: 04/03/2018
PAX: Lugnut
AO: Soddy Daisy Veterans Park

Conditions
55 degrees, still cold enough to wear a hoodie

Disclaimer 
I am not a professional, make sure to not hurt yourself.

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
Overhead Press x 15
Burpees x 5 OYO

The Thang: 
We started off with a Mosey around the AO since the Q had not been to the park before. After the lap some good places were identified and the workout began
Dora: Ran 2 light poles on the track and then back while partner did the following exercises; 100 merkins, 200 curls, and 300 Monkey Humpers
After the Dora, we moseyed over the a gazebo with stairs on both sides. We proceeded to box jump the stairs, and then ran across the gazebo. We then box jumped back to where we came. Completed 3 rounds of box jumps.
Looking at time, YHC decided it was time to push ourselves. We proceeded to perform the “You Can’t Stop Me Plank” which is were we would listen to the song You Can’t Stop Me by Andy Mineo and would hold plank through the song. Every time he yelled “You can’t stop me” we would move from a high plank to a low plank. 4 minutes of planking pushed the PAX.
Ended things with some Mary,
American Hammer x 12
Freddie Mercury x 12
Flutter Kicks x 12
LBCs x 30
Crunchy Frogs x 12

COT:
Count-O-Rama
Name-O-Rama
Moleskin:
As husbands, we are called to go to bed tired. We are to give everything we have to our job to do the best that we can and then when we get home, we are to give our wives and children everything that we have to help make them better. Playing off the am I 3rd, we are to put God first, our family 2nd, and then ourselves. I want to challenge all of you, go to bed tired, and give everything you have to your family. They are worth it.
Snowflake

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Ascending the Birds

 

QIC: Prosciutto
Date: 04/02/2018
PAX: Best In Show (Respect!), Early Bird, Free Bird, Whittler
AO: Beast Ridge

Conditions

52 degrees fahrenheit

The Disclaimer

Disclaimed

COP

A little MC about beer and birds (as in ‘Early’ and ‘Free’), then straight to the Disclaimer and we’re off!

SSH (20 IC), IW, Finkle Swings (15 OYO), Squats (12 IC), Angle Grinders (12 IC), Plank-o-rama (regular, side, other side) (10 IC), GMA (10 OYO)

Mosey around in a loop and then to the “Dog House” as Best-In-Show often refers to it and begin the thang…

The Thang

Ascending Testicles: Cousin of Balls to the Wall. Start with feet on wall in 15 degree descending Merkin (Derkin) position. Do 10 Derkins then walk feet up wall to 45 degree Derkin position. 10 more Derkins then walk feet up wall to full Balls to the Wall pose. Can add 10 more Derkins here if you’re tough enough. Or hold in BTTW pose.

**SINCE THE PAX WERE SO AWESOME WE DID THEM AGAIN**
For good measure, 10 more derkins in cadence on a mole hill nearby.
— Mosey over to the parking lot for the next exercise —

Burpee Dans: OYO. Line up across field/parking lot. Perform 1 Burpee : 4 lunges forward until you reach other side of parking lot. Turn around, perform 2 burpees : 4 lunges back to starting position. Rinse and repeat as necessary increasing burpees by 1. Pick up the six or plank until all PAX finish.

MC: Whittler decided he would try to pull one over on YHC, with regard to the 1:4 ratio, suggesting that when the fourth round (e.g. 4:4) comes, we could just do one of each… or 1:1.  I’m not sure ratio’s work the same way as fractions.  So, as Lee Corso would say, “Not so fast my friend!”
– Also, in between reps, YHC talked of the 30 second rule (I had it wrong, it’s the two minute rule – shameless newsletter plug)

…[B]uilt off the notion that Sir Isaac Newton suggests, “objects at rest tend to stay at rest and objects in motion tend to stay in motion.”

Three (3:4) was the magic number here and the Pax were ready for something new. Endex was slowly approaching, so we looped around for a 4 minute mosey and then left time for 6MOM
6MOM:
Asheville Abs *T-Claps to F3 Hickory/Steam Engine for this gem
FK x 20 IC
Asheville Abs
Freddie Mercuries x 12 IC
Stop Time

Muhlessskin

First, let me say, it’s always refreshing to see an FNG turnaround and post a day or two later.  Extremely proud of Free Bird and his commitment this morning — look forward to seeing him much much more.
On the heels of Easter weekend, the theme of sacrifice was fresh in my mind, as well as ascension; hence the “ascending testicles”.  Also, persevering through that which you would rather not do but know that you should.  We’ve all got so much to be grateful for, but nothing is greater than the gift of everlasting life. We owe everything to God for the gift of his son and so, also, for the sacrifice his son made for us. In our every day life, YHC implored the pax to consider ways in which they can serve and sacrifice for others in every day activities; pick up some chores, give your time, lend an ear, etc.  So often, we get stuck in a world of self-absorption that is all about us. Every sacrifice is a gift from one to another, no matter how great or small.  As is always the case of gift giving, it feels much better to give than to receive.

News

Thursday Happy Hour – Location TBD (see Whittler)
April 6 – Fissure, Picasso, and Vila representing F3 in the Nashville GoRuck (Tough & light)
April 21 – Chattanooga MS Walk – Mr. Clean for details
August 2018 – Go Ruck Chattanooga – Vila for details
September 2018 – Tough Mudder Nashville – Ohms for details

Upcoming Qs

PreBlast: 04/02 – 04/07

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Pre-blast 04/02 – 04/07

WEEKLY OVERVIEW
What an excellent week behind us! Fissure’s VQ, several FNGs, warmer temps on the way, a successful Soddy-Daisy launch underway and Easter; I’d say that spring has sprung and F3 Chatt is bracing for some serious growth.
Continuing the “soft” launch of Soddy Daisy – there are potential workouts/rucks on Tuesday/Thursday (for more info go talk to @f3mrclean and of course consult the F3 Chatt GroupMe)
This week’s F2 event is happy hour on Thursday.  Let’s continue to HC (hard commit) for the F2 (fellowship) events and continue to build this community. These are good opportunities to learn about one another when we aren’t suckin’ wind during a workout.  Location will be determined as we approach the day — keep an eye on the GroupMe and Whittler for direction.
Here’s the forecast for the week:
MONDAY – (04/02/2018)
Workout: Bootcamp
AO: Beast Ridge
Time: 0530 – 0615
QIC: Prosciutto

Workout: Run
AO: The Griff
Time: 0530 – 0615
QIC: Ohms
 
TUESDAY – (04/03/2018)
Workout: Bootcamp
AO: Hill City
Time: 0530 – 0615
QIC: Laces Out

Soddy-Daisy (TBD)
Time: 0530 – 0615
WEDNESDAY – (04/04/2018)
Workout: Bootcamp
AO: The Griff
Time: 0530 – 0615
QIC: Snowflake

Workout: Ruck
AO: Beast Ridge
Time: 0530 – 0615
QIC: Vila/Prosciutto
 
THURSDAY – (04/05/2018)
Workout: Bootcamp
AO: Hill City
Time: 0530 – 0615
QIC: Whittler

Event: Happy Hour
Where: TBD (contact Whittler for more info)
When: 1730 – ??
SATURDAY – (04/07/2018)
Workout: Bootcamp
AO: Landfill
Time: 0700 – 0800
QIC: Angus

 

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Part III: I Hate Abs Meets F3 Chatt

QIC: Steam Engine
PAX: Prosciutto, Best In Show, Snowflake, Candu, Whittler, Uncle Herschel, Geek Squad, Ohms, FNG-Free Bird
Note: As you can see YHC tried to effectively use the literary device known as polysndeton. A polysndeton is used to add emphases to each individual rather than a large group.
Date: 03/31/2018
AO: Landfill
Conditions: A nice cold 45 degrees definitely not cut off weather but good enough to hate abs.

Disclaimer: I am not a professional. You are here on your own free will. Push yourself this morning, and modify as you need to. If you are injured or hurt we will escort you to your vehicle and point you to the right direction.
COP:
Little Arm Circles Forward IC 15x
LAC Backward IC 15x
Chinook IC 15x
Moroccan Night Club IC 15x
Windmill IC 15x
Cherry Picker IC 15x
Infinity Plank:
Alternating Shoulder Taps IC 15x
Annie both hands IC 15x
Plank Jack IC 15x
Recover
Thang:
Wall sits w/ Muhammad Ali IC 15x
Wall sit w/ Joe Frazier IC 15x
Wall sit w/ Push Press IC 15x
Wall sit w/ Side Raises IC 15x
Wall sit w/ Bus Driver IC 15x
Itsy Bitsy Spider IC 10x
Rinse & repeat but with a baby Dwayne in each hand
Indian Run around field 1 lap
Asheville Abs IC 4x [One might laugh at the small number 4 for this exercise which probably means you have never done it before. The irony here is that although it seems small it was very painful. Also, irony another literary device that can be use and needs to explaining.]
Rinse & Repeat 3x
Lungs and abs are all warmed up time to grab some coupons behind Ohm’s truck. Once the coupons were gathered the HIM partnered up for the following exercise.
PAX 1: Curls AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1: LBC AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1: Reverse Curls AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1: RBC AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1:Push Press AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1:American Hammers AMRAP (If the PAX wanted to get his money worth’s this AM American Hammers could have been performed with coupon) 
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1:Rows AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1:Flutter Kicks AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
Keeping a close eye on the time QIC decided it was time to return the coupons back home. YHC was expecting a slow stroll to Ohm’s truck but the HIM came to work and wasted no time returning the coupons home which left QIC with roughly 1.5 minutes for some Mary.
Mary:
Pretzel IC 10x (performed twice for each side)
Time

COT:
Count-o-rama
Name-o-rama
WOD: YHC shared an excerpt from the book he is currently reading titled The Opposite of Loneliness by Marina Keegan. Here is that excerpt: “We don’t have a word for the opposite of loneliness, but if we did, I could say that’s what I want in life. What I’m grateful and thankful to have found at Yale, and what I’m scared of losing when we wake up tomorrow and leave this place. It’s not quite love and it’s not quite community; it’s just this feeling that there are people, an abundance of people, who are in this together. Who are on your team. When the check is paid and you stay at the table. When it’s four a.m. and no one goes to bed. That night with the guitar. That night we can’t remember. That time we did, we went, we saw, we laughed, we felt. The hats.” 
I choose this as my WOD to encourage the HIM to take advantage of the 2nd F opportunities that we offer. We are more than a work out group. We are a family. We have seen each other grow for the last year, months, or even weeks and we are invested in each other. We all have other obligations but make time to grab breakfast with your brothers or even a drink after work or a glass of milk after a beatdown. If your schedule allows it participate in a CSUP (Completely Stupid and Utterly Pointless) you will make some great memories. Just ask Vila, Ohms, Whittler, and Angus that did a polar plunge last winter or Picasso that ran from Chattanooga to Nashville. The point I am getting at is that you should never feel alone when you are a part of a great group like F3 Chatt.
Moleskin:
I have been gone most of March and it felt great getting to Q this AM. I have been looking forward to this morning the minute Ohms asked who was available to Q and appreciate everyone that came out and worked hard. I have enjoyed meeting some of the newer guys and hope to get to meet the rest of you men the following weeks. I am also proud of all the EH’ing that has been going, it feels great coming back and seeing new guys in the gloom. I hope you enjoyed the small English listen on literary devices, and if you can tell this moleskin contains  another one. [Anaphora a rhetoric device in which a word or group of words are repeated at the beginning of a sentence or clause]. Well I’ve never really enjoyed proof reading my own papers so have fun tearing this BB apart. Just be gentle and not as brutal as I have been these last few days.
 

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Saving for the Swim Back

Angus gave a moleskin back early in my “F3 Career” that was titled “Don’t Save Anything for the Swim Back”. I highly suggest you, either find the BackBlast for this one or consult Angus. It has stuck with me ever since, and I thought about it even more as I was watching TV this morning at 0345. Not much to find.
I did come across some world elite triathlon racing. One of the women racing was interviewed and asked her strategy. She said, “a lot of people ask me, do you hold some back on the bike to save up for something else or do you run harder since that’s your best race.” Her response to this was simple, “I only do what I know how to do, swim as hard as I can, run as fast as I can, and pedal with everything I have and see where I end up.”
She won the race. Don’t save anything for the swim back. Have a great week! See you all next Monday! God Bless. Happy Easter. He is Risen.
Clean Out

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HUEYS AND BOMBS

QIC: Mr. Clean
Date: 03/29/2018
PAX: Snipes
AO: The Huey

Conditions

Shorts and t-shirt weather!! Welcome back Spring! Allergies are worth it! 65 degrees and humid. 

The Disclaimer

I am not a professional, I will not stand over you with a clip board, you are here on your own free will, push hard, modify if necessary, and be safe.

COP

SSH x20 IC
Plan x15 IC
Alternating Toe Touches x15 IC
SSH x18 IC

The Thang

I got to The Huey early this morning with excitement for an FNG, because, let’s be honest, naming three FNGs in one week is really stinkin cool! I took an easy 2 mile warm-up run and anxiously awaited the arrival of the latest FNG…
Well, along with the landing of The Huey, a Snipe also came in for a landing for a pleasant surprise for me.  He truly pulled through, as our FNG failed to show this morning.

BOMBS
I had forgotten about the BOMBS routine in the Exicon and thanks to Ohms beatdown yesterday, I was inspired to include it this morning.  During the description, mumblechatter ensued about the “love of running” and possible Splashing of Merlot.
Breakers – 100
Overhead Press – 100
Merkins – 150
Bent Over Rows – 100
HUEYS
While doing BOMBS, I realized I needed to call an audible as I had not done anything to honor The Huey.  So, we did HUEYS.  Similar to BOMBS, well it is BOMBS, with different letters.  You guys know, “same thing, just different”.
Headbusters (Inspired from Tuesday’s Huey activities) – 50 Each Arm
Under the Tree Dips – 150
EL B Cs – 100 (4 COUNT)
Yeti Raises – 50
Shrugs – 50

Moleskin

This morning I decided to study my Bible before my workout (I was just led to do that, so thanks mainly be to Fissure for that), and just decided to open it and see where it landed….Psalm 24 it was.  These verses spoke to God’s Glory and ruling over the Earth truly moved me.  I then sought the Gospel of Luke for the death and Resurrection.  What a friend we have in Jesus and how amazing it is to be saved.  
I was called to this faith that I call Christianity and with that faith I must strive to Love all equally as Christ did.  This goes for any and all men who decide to come to F3…no matter where you rest your beliefs, I will still do everything I can to support you in the gloom and in your personal life; because that is my mission as a Christian and as a man of F3!! 
If you are reading this and are not a Christian, then please do not shy away from F3.  Yes, I will share my faith as much as I can, but that DOES NOT mean I will shun you for yours.  I love you as the brother that you are. 

News

Friday Breakfast Club – Lillie Mae’s (Order when you get there!)
April 6th – Fissure, Picasso, and Vila representing F3 in the Nashville GoRuck
August 2018 – Go Ruck Chattanooga – Vila for details
September 2018 – Tough Mudder Nashville – Ohms for details
April 2018 – Chattanooga MS Walk – Mr. Clean for details

Upcoming Qs

03/31/2018 – Steam Engine (Landfill)
04/02/2018 – Prosciutto (Beast Ridge)
04/03/2018 – Laces Out (Hill City)
04/04/2018 – Snowflake (The Griff)
04/05/2018 – Whittler (Hill City)
04/07/2018 – Angus (Landfill)

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Eleven Minutes in Heaven

 

QIC: Ohms
Date: 03/28/2018
PAX: Fissure, Mr. Clean, Whittler
AO: The Griff (Vandergriff Park)

Conditions

Clear Skies, mid 60’s, shorts weather approaching

The Disclaimer

This is a free, peer lead workout, we do not clipboard, you are here on your own free will, modify if necessary, be aware of your surroundings, F3 and YHC is not responsible for any injury but will politely help if something were to happen.

COP

SSH x 20 IC
Windmills x 15 IC
SSH x 20 IC
Cotton Pickers x 15 IC
SSH x 20 IC
Imperial Walkers x 15 IC
With the bodies starting to get warm, YHC instructed the PAX to get ready for some suck known to F3Chatt as the Infinity Plank.
Infinity Plank – (v); the act of participating in the plank exercise, or other various exercises remotely related to the plank exercise, for an infinity amount of time.
Plank x 11 IC
Merkins x 10 IC
Plank x 9 IC
Shoulder Taps x 8 IC
Plank x 7 IC
Makhtar Ndiaye x 6 IC
Plank x 5 IC
Mountain Climbers x 4 IC
Plank x 3 IC
Peter Parkers x 2 IC
Plank x 1 IC
Now that the arms of the PAX were feeling nice and pumped, it was time to workout the lungs a little bit.
Sprint (40 yards) and then mosey back to starting position – Rinse and Repeat x 3

The Thang

Now that YHC had the feeling that the PAX should be all nice and warm by now, it was time to get started on the main event. Amongst the PAX was a graduate of an ACC school and a guy that teaches at Red Bank, so YHC realized that counting was going to be tough for this particular group…but YHC knew that the SEC Grads could pick up the slack, so we decided to do 11’s anyway.
Elevens (also written as 11s) – An exercise in which you start with 1 rep of one exercise and 10 reps of another exercise, then add one additional rep to the first exercise and subtract one rep from the second. The sum must always add up to 11.
Elevens – Round 1

  • Bicep Curls on the far side
  • Merkins on the near side
  • You must bring your rock friend with you everywhere you go.

Elevens – Round 2

  • Lunges on the far side
  • Squat Jumps on the near side
  • Rocks in the middle.  5 shoulder presses each time you run past your friend.

BOMBS

  • Partner up. PAX #1: Run 20 yards and back, PAX #2: Exercise until partner returns
  • Bent Over Rows x 50
  • Overhead Press x 50
  • Merkins x 50
  • Bench Press x 50
  • STOP…MARY TIME

MARY

LBC’s x 20 IC
Merkins x 5 IC
Freddie Mercury x 15 IC
Merkins x 5 IC
Heel Touches x 15 IC
Merkins x 5 IC
American Hammer x 15 IC
Merkins x 5 IC
 
 

Moleskin

Perseverance – steady persistence in a course of action, a purpose, a state, etc., especially in spite of difficulties, obstacles, or discouragement. Stay Strong. Stay Positive. Get Better.

News

Friday Breakfast Club – Lillie Mae’s
April 6th – Fissure, Picasso, and Vila representing F3 in the Nashville GoRuck
August 2018 – Go Ruck Chattanooga – Vila for details
September 2018 – Tough Mudder Nashville – Ohms for details
April 2018 – Chattanooga MS Walk – Mr. Clean for details

Upcoming Qs

03/31/2018 – Steam Engine (Landfill)
04/02/2018 – Prosciutto (Beast Ridge)
04/03/2018 – Laces Out (Hill City)
04/04/2018 – Snowflake (The Griff)
04/05/2018 – Whittler (Hill City)
04/07/2018 – Angus (Landfill)

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Tweet the count now…

 
 

 

QIC: Best In Show
Date: 3/26/2018
PAX: Best In Show (Q), Early Bird, Fissure, Prosciutto, Sidekick, Whittler
AO: Beast Ridge

Conditions

Once again, hurricane force winds, cloudy 47 degrees..

The Disclaimer

Given with great vigor, to a captive audience

COP

SSH IC 12
COTTON PICKERS IC 12
SSSH IC 12
IMPERIAL WALKERS IC 12
SSH IC 12
CAROLINA DRY DOCK IC 12
SOME YOGA MOVE, YHC REALLY DIDNT KNOW WHAT IT WAS CALLED, BUT IT INVOLVED STRETCHING…

The Thang

Enough with the warm up we got some moseying to do, so we started off on our Merkin (2) Mile morning..
Title of exercises or routine
The first mile was your typical Merkin Mile as I wanted to get the heart rates up and a great upper body workout too.
1 Mile, every quarter mile the PAX stop, drop and give me 25 Merkins (yes, I did them too), rinse and repeat x4…
Just didn’t seem like 1 mile was enough, and since YHC had led the group out from base 1 mile, we had to make our way back..
1 mile, every quarter mile stop and do the following
Arm Circles IC x 20
Reverse Arm Circles IC x 20
Seal Claps IC x 10
Overhead press IC x 20
Mubble chatter ensued as YHC instructed the PAX the arms remained up during the exercise, something about a numbness in the arm region…
Back to base just in Time for MOM..
LBC IC X 12
AMERICAN HAMMER IC X12
FLUTTER KICKS IC X 12
HELLO DOLLY IC X 12
FREDDIE MERCURY IC X 12
LEG RAISES IC X 12
That concluded the mornings activities..
 

Moleskin

Read a book by Ryan Holiday “The Obstacle is The Way”, loosely based on Stoicism, or the endurance of pain and hardship without complaint. The idea is that he best way through an obstacle you face is to go through the obstacle.
We faced many during our post, we faced an obstacle of a nice warm bed we had to get out of to post, but we went through those obstacles. We made the choice to go through them, to go with our brothers and start our day together. The rest of the day we would face more obstacles, and we were prepared now to go through them as well.

News

Ruck Prep continues..
Delete the Brackets Angus. Let me know if you see this.

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Real Deal Holyfield

QIC: Fissure
Date: 03/27/2018
PAX: Best in Show (Respect), Bogey, FNG-Free Candy (Nate Reisinger), FNG-Kit Kat (Jimi Evans), Laces Out (Respect), Ohms, Prosciutto, Ringwald, Sidekick, The Count (Respect), Vila, Whittler
AO: Hill City

Conditions

45°, Cloudy, felt like 41°, Humidity 79%, Wind 9 mph SSE

The Disclaimer

I am not a professional and you’re here on your own free will.  Push yourself but don’t hurt yourself.  Modify if necessary.  Should you hurt yourself then look no further than Ringwald.  He will carry you to your car.

COP

Mosey through the Great Hall, around the Coolidge Park loop and back to the Great Hall

  • SSH x 20 IC
  • Merkins x 5 IC
  • Overhead Squats x 10 IC
  • Werkins x 5 IC
  • Big Boy sit-ups x 15 single count
  • Overhead Lunges x 10 IC
  • Imperial Walkers x 10 IC
  • SSH x 20 IC

The Thang

Mosey to the Coolidge Park loop.  PAX divide into two teams. Team 1 performs prescribed rep count of the exercises below while Team 2 Indian Runs the loop. Teams switch, then Rinse and repeat for three rounds of the Real Deal Holyfield (named in honor of a good buddy who coined the phrase and will surely be a F3 regular but doesn’t know it yet).

  • Merkins
  • Overhead Squats
  • Werkins
  • Big Boy Sit-ups
  • Overhead Lunges
  • Imperial Walkers

Round 1: each exercise x 10, single count; standard Indian Run
Round 2: each exercise x 15, single count; Indian Run with last man dropping for one Burpee before sprinting to front
Round 3: each exercise x 20, single count; standard Indian Run for two laps
With the PAX nice and winded we mosey back to the Great Hall.
Burpee then broad jump together across the Great Hall then lunge back.  Repeat a second time and hold plank while everyone finished.
Mosey back to the Love Shack
MOM

  • American Hammers x 15 IC
  • Flutter Kicks x 15 IC
  • Leg Lifts x 7 IC
  • Crunchy Frogs x 10 IC
  • Mountain Climbers x 15 IC
  • Plank x 15 IC
  • Low Plank x 15 IC
  • Shoulder Taps x 10 IC
  • Freddy Mercuries x 15 IC
  • Big Boy Sit-ups x 20 oyo

COT

There’s just one shot at a VQ so YHC chose to give the PAX the real deal.  It’s been quite a road to F3 and I’m thankful for guys like Prosciutto encouraging me to give it another go after the unsuccessful soft launch in 2014.  You never know what your fellow man is going through but it’s a safe assumption that F3, a community of men pushing each other to get better, can’t hurt.

News

Friday Breakfast Club – Lillie Mae’s
April 6th – Fissure, Picasso, Vila, Picasso, Fissure and  representing F3 in the Nashville GoRuck
August 2018 – Go Ruck Chattanooga – Vila for details
September 2018 – Tough Mudder Nashville – Ohms for details
April 2018 – Chattanooga MS Walk – Mr. Clean for details

Upcoming Qs

03/28/2018 – Ohms (The Griff) 
03/29/2018 – Sidekick (Hill City)
03/31/2018 – Steam Engine (Landfill)
04/02/2018 – Prosciutto (Beast Ridge)
04/03/2018 – Laces Out (Hill City)
04/04/2018 – Snowflake (The Griff)
04/05/2018 – Whittler (Hill City)
04/07/2018 – Angus (Landfill)

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The Huey Takes Flight!

QIC: Mr. Clean
Date: 03/27/2018
PAX: Geiger & Lugnut
AO: The Huey

Conditions

45 degrees but very windy!

The Disclaimer

This is a free, peer lead workout, we do not clipboard, you are here on your own free will, modify if necessary, be aware of your surroundings, F3 and YHC is not responsible for any injury but will politely help if something were to happen.

COP

SSH x15 IC
Finkle Swings x15
SSH x15 IC
Imperial Walkers x15 IC
SSH x15 IC
Alternating Toe Touches x15 IC
SSH x15 IC

The Thang

YHC was disappointed to miss his Rucking Brother Fissure’s VQ, but we both understand the value in the growth of F3.  With his blessing, YHC Qed at the Huey knowing one HC was already in the bag (that is a 100% improvement from last week!!!!!).  A vehicle arrived in the Gloom at about the same time as YHC and delivered a pleasant surprise with a THIRD PAX!! AYE!! 
ROTORtation 
Pax 1 ran to the Veteran’s Memorial/Honor Placard and completed 5 Incline Merkins while Pax 2 did clean and presses. Flapjack. Rinse and Repeat until the Q called “ROTATE!”
Pax 1 ran to the Veteran’s Memorial/Honor Placard and completed 10 step-ups while Pax 2 did Shoulder Presses. Flapjack. Rinse and Repeat until the Q called “ROTATE!”
Pax 1 ran to the Veteran’s Memorial/Honor Placard and completed 15 Squats while Pax 2 did curls. Flapjack. Rinse and Repeat until the Q called “ROTATE!”
Pax 1 ran to the Veteran’s Memorial/Honor Placard and completed 20 Merkins while Pax 2 did Bent Over Rows. Flapjack. Rinse and Repeat until the Q called “ROTATE!”
A 10 Count was Needed at this point.  Talks of Splashing Merlot were in midst…
Modified Dora
 Ran to “Veteran’s Memorial Park” Sign
Completed: 50 Merkins, 75 (4 count) LBCs, and 100 Tri-Cep Extensions

Moleskin

It was was EXTREMELY difficult to miss a fellow brother’s VQ this morning, especially one that I have grown to love and respect significantly, but The Huey was humming with an HC and a surprise arrival from an additional PAX.  So….
(Insert the Splashing of Merlot activities for the day)
The lesson and challenge is this… Don’t leave a man standing by himself under a lamp post.  If we say there is a location that is available to post, then a Q will be there ready to put you through a Beatdown in the Gloom.  The challenge as F3 men: Don’t leave others standing by themselves under a lamp post when they need you the most.  Whether its building trails for a pre-school or leading Cub Scouts, always be that guy that is there for other people.  Show love, compassion, and empathy any and every chance you get.
–Mr. Clean Out

News

Friday Breakfast Club – Lillie Mae’s
April 6th – Fissure, Picasso, and Vila proudly representing F3 in the Nashville GoRuck
August 2018 – Go Ruck Chattanooga – Vila for details
September 2018 – Tough Mudder Nashville – Ohms for details
April 2018 – Chattanooga MS Walk – Mr. Clean for details

Upcoming Qs

03/28/2018 – Ohms (The Griff) 
03/29/2018 – Sidekick (Hill City)
03/31/2018 – Steam Engine (Landfill)
04/02/2018 – Prosciutto (Beast Ridge)
04/03/2018 – Laces Out (Hill City)
04/04/2018 – Snowflake (The Griff)
04/05/2018 – Whittler (Hill City)
04/07/2018 – Angus (Landfill)