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Prescripton for Pain

 

QIC: Whittler
Date: 03/22/018
PAX: Angus, Bogey, The Count (RESPECT!), Fissure, Mr. Clean, Ohms, Ringwald, Sidekick, Skidmark, Speed Bump, Sundance, Wort
AO: Hill City

Conditions

A crisp 33 degrees with the slightest of breezes in an otherwise clear, starry gloom

The Disclaimer

This is F3 and I am Whittler and am far from being a professional.  You have wisely chosen to be here on your own volition.  I am going to push you today but hopefully we have a little fun.  Modify exercises as necessary but if you do get hurt, we will carry you back to your car (unless you need something cut off or cut out, I will give you my business card).

COP

Mosey to the Great Hall
SSH x 20 IC
Finkle Swing x 15 per leg OYO
Imperial Walker x 15 IC
SSH x 15 IC
Little Baby Arm Circles x 15 both directions IC
Moroccan Night Club x 15 IC
Wall Sit Shoulder press x 10 IC
Wall Sit x 10 IC
Plank x 10 IC
SSH x 10 IC

The Thang

Short Mosey to the Riverfront where each PAX was instructed to find their own Dwayne and meet me at the lamppost.  After the lessons learned from Prosciutto on Tuesday, I opted to allow PAX to choose their own rock instead of launching them at the PAX.  PAX were then given their prescription for pain numbered 1-10.
Prescription for PAIN
Lamppost 1 – Body Builder x 1, carry Dwayne to the next stop
Lamppost 2 – Toe Squats x 2 (4-count), Body Builder x 1
Lamppost 3 – Diamond (Triangle) Merkin (or Twerkin) x 3, TS x 2, BB x 1
Lamppost 4 – Up Straddle Hop x 4 (per leg), DM x 3, TS x 2, BB x 1
Lamppost 5 – Big boy Situp x 5, USH x 4, DM x 3, TS x 2, BB x 1
Lamppost 6 – upright rows with Dwayne x 6, BBSU x 5, USH x 4, DM x 3, TS x 2, BB x 1
Lamppost 7 – Plank Jack x 7, UR x 6, BBSU x 5, USH x 4, DM x 3, TS x 2, BB x 1
Lamppost 8 – Curls x 8, PJ x 7, UR x 6, BBSU x 5, USH x 4, DM x 3, TS x 2, BB x 1
Lamppost 9 – Flutter Kick x 9 (4 count), C x 8, PJ x 7, UR x 6, BBSU x 5, USH x 4, DM x 3, TS x 2, BB x 1 (somewhere around here we had an unnamed PAX break off, gagging over the cropdusting he had just received)
Lamppost 10 – Plank x 10, FK x 9, C x 8, PJ x 7, UR x 6, BBSU x 5, USH x 4, DM x 3, TS x 2, BB x 1
PAX now lined up with Dwayne in two rows, facing each other for the Tower of Trust
Each PAX held their Dwayne at arms length in front of them while all PAX took turns bearcrawling through the tower of trust and then sprinting back to their rock to rejoin the tower.  Once all were finished, we mosied back to the Love Shack for some MoM.
MoM
Pickle Pounder x 10 IC (Gratuitous discussion about the length of the pickle being pounded ensued)
Flutter Kick x 10 IC
LBC x 15 IC
American Hammer x 10 IC
Hello Dolly x 5 IC
My watch then said it was time.  VQ over and done.  The count was taken. The Golden Glove was then awarded to Mr. Clean (again) because let’s be honest, if you post by yourself, you deserved the freaking Golden Glove.

Moleskin

Trust
Proverbs 3:5-6 – “Trust in the Lord with all your heart; do not depend on your own understanding.  Seek His will in all you do and He will show you which path to take.”
I have come across this verse many times recently and it has really spoken to me about the situation I currently am going through with moving, taking a new job, and being separated from my wife and kids.  We all go through times in our lives when we don’t understand things such as death, illness, divorce, job loss, etc.  It’s during these times where it’s important to give our unconditional trust to God.  He knows exactly what He is doing and has a plan for all of us.  Too often we condition our trust, meaning that we make promises to get better IF you get this job or IF He heals our ailing family member.  Instead of giving our conditional trust, during these times it’s even more important to show our unconditional trust in God’s plan for our lives.  God pours His peace and joy into trusting hearts.  We as men and leaders of our family and this community need to lead by example and trust in God’s plan.  When things don’t seem to be going your way, we need to be examples to our family, coworkers, and friends of what it means to unconditionally trust God.  Don’t get stuck on what isn’t working out; instead, trust that God is always working things in your favor.
Whittler out.

News

HDHH (Thirsty Thursday) tonight, 5:00 at Oddstory Brewing Company
Chattanooga MS walk – April 21, 2018 at Coolidge Park (See Mr. Clean for details)
GoRuck  – August 2018
Tough Mudder – September 2018 (See Ohms for details)

Upcoming Qs

3/24/2018 – The Landfill (Angus)
3/26/2018 – Beast Ridge (Best in Show RESPECT)
3/27/2018 – Hill City (Fissure) – VQ ALERT*******
3/28/2018 – The Griff (Ohms)

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In Other News…Accountability

QIC: Mr. Clean
Date: 03/21/2018
PAX: Whittler
AO: The Griff

Conditions

35 degrees. Wind chill somewhere in the mid 20’s.  Spring showed up, got scared, and went back into hiding.  F3 Men still post…

The Disclaimer

I am not a professional, but push yourself today and modify if necessary.  Should you be injured, I will be happy to provide assistance but am not liable.

COP

SSH x20 IC
Finkle Swing x20 OYO
Alternating Toe Touches x15 IC
SSH x20 IC
Plank x20 IC

The Thang

YHC is on round #3 for Qing. Like burpees, the only way to get better at Qing is to do more Qing, so here we go!  Thanks to Whittler for showing up in the Gloom! He is a TRUE HIM of F3 Chatt!!
Dora
100 Merkins
200 LBC’s (IC)
300 Squats

Rucking Dora

Pax 1 ran to Ruck, brought pack to Pax 2.  Pax 2 completed Clean and Press Exercises. Flap Jack. Rinse and Repeat for 5 minutes.
Pax 1 ran to Ruck, brought pack to Pax 2.  Pax 2 completed Curls. Flap Jack. Rinse and Repeat for 3 minutes.
Pax 1 ran to Ruck, brought pack to Pax 2.  Pax 2 completed Lawnmowers. Flap Jack. Rinse and Repeat for 3 minutes.

6 MOM

In a effort to help Whittler as much as possible, YHC gave him the lead for 6 MOM…
Flutter Kicks x15 IC
BBSU x15 IC
Hello Dolly x10 IC
American Hammer x10 IC
Freddie Mercury x15 IC
Plank x10 IC

Moleskin

Accountability is still everything.  Whittler and YHC held each other accountable.  WE must also find the positives in disappointing situations.  In other words, only 2 PAX at The Griff this morning still represented a 100% improvement from The Huey.  Companies would kill for 100% gains! Aye!
–Mr. Clean Out

News

Chattanooga MS Walk

Date: April 21, 2018
Start/Finish Location: Coolidge Park – 150 River St., Chattanooga, Tennessee 37405
Time: site opens at 9:00 a.m.; walk begins at 10:00 a.m.
YHC is making a plea to the men of F3 Chatt to support this cause!

GoRuck – August 2018

Tough Mudder – September 2018

Thirsty Thursday – Oddstory Brewing Co (Whittler for more details)

***The Huey*** Tuesday and Thursday Bootcamp in Soddy Daisy

Upcoming Qs

Whittler 03/22/2018 (Hill City) VQ ALERT!!!!!
Angus 03/24/2018 (Landfill)
Beast in Show 03/26/2018 (Beast Ridge)
Fissure 03/27/2018 (Hill City) VQ ALERT!!!!
Ohms 03/28/2018 (The Griff)

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ABC – Always Be Cerving

QIC: Prosciutto
Date: 03/19/2018
PAX: Angus, The Count (Respect), Ohms, Ringwald, Sidekick, Skidmark, Speed Bump, Whittler
AO: Hill City

Conditions

55 degrees, heavy fog with half mile visibility, gloomy

The Disclaimer

Disclaimed

COP

SSH x 5 IC, High Knees x 5 IC, Hillbilly’s x 5 IC, Wide HK x 5 IC, Mtn Climbers x 5 IC, BAC (F/B), Shoulder Press (per Sidekick — aka ” Ray Lewis’s”), MNC

Mosey around the boob hill and circle back around to the hill cleavage for two ladder’s

Ladder 1: SSH/Merkin – 6:1, 5:2, 4:3, 3:4, 2:5, 1:6
Ladder 2: IW/Squat – 6:1, 5:2, 4:3, 3:4, 2:5, 1:6

The Thang

Mosey down to the great hall to grab some coupons.  As a servant-leader, I offered to grab the rock coupons to the PAX while they took rest.
ALARMS (initially from the January 28, 2017)
A1:
– Shoulder Press x 15 OYO w/ coupon
– Lunge x 15 IC w/ rock
– LBC x 15 IC
– Two light pole sprint and back
– Merkin x 15 (IC)
A2:
– Shoulder Taps x 12 IC
– Squat x 12 IC w/ coupon
– Peter Parker’s x 12 IC
– Monkey Humpers x 12 IC
– Makhtar N’Diayes x 10 IC – Always fun to describe this one… 

As stated in the exicon: Named for late ’90s Sengalese basketball player at UNC notorious for his elbows. Pronunciation: MAC-tar JIE – rhymes with “sky”.

A3:
– Carolina Dry Docks x 10 IC
– One-legged squat x 10 IC w/ coupon
– GMA x 10 IC
– Reverpee OYO x 10
– Minute Plank
**Mosey back to Mt. Madoriyama
Bear Crawl to top/ run back down to start, Bernie Sanders to top/run back down to very bottom of grassy hill near swamp, Run like a human to the top of Mt. M
Mosey to shovel flags
Alarm sounds on my watch and that’s time!

Moleskin

An opportunity to lead is an opportunity to serve and proper execution of each provides a positive example to those around you; at home, at work, in the gloom.  Everyone’s watching, judging and taking notes. Be an example in your leadership and your servitude.
Shared a personal story about being a servant to others from this past weekend.  Prep for Q School, Delivery of Q school, servitude to my family with meals/cleaning/care-taking, etc. I could have mailed it in with Q School, but what good would that do? For the other guys who showed up to be there alongside me, that was an honor and a gift back to me.  If I show them it’s okay to take leadership lightly, they will do the same, and so creates a culture of mediocrity and “fake leadership”.
It’s not a self-brag, it’s not some self-fulfilling prophesy, it’s not sexy by any means and I didn’t get an award or a blue ribbon (not even a PABST!)… It’s what you’re supposed to do. It’s what we’re called to do as MEN. Serving others is a privilege and honor and it should be viewed as such. I’m giving to others what they’ll also provide back in return; a future investment, if you will.  In time, these leaders will give back to me, to us, to F3, to their community and families and co-workers. Why should I sit idly by just taking when I can contribute and give back?
There’s so much to be grateful for, and oh so much to take for granted; keeping a proper perspective in mind and placing yourself third at all times keeps you properly grounded; Selfishness, greed, infidelity, over-consumption and gluttony (Oh, how I love Golden Corral!) are some of the many other consequences to losing that “third” mentality, losing focus and perspective.
Be a servant, be a leader, be a positive influencer today.

News

– Happy Hour Details are fuzzy;
a) Weds or Thurs
b) Oddstory or Hutton & Smith Brewing
*** keep your eyes on GroupMe & Whittler’s direction for startex
– F3 Chatt on the news tomorrow @ 5am on CBS (WDEF); Angus, Ohms and Prosciutto to Q — set your TV sets and DVR’s to record because no one watches the 5am news
– GoRuck
– Tough Mudder
– Prayers for The Count in his blood solicitation in Virginia (prayers for the community impact)

Upcoming Qs

3/21 – Snowflake – Griff
3/22 – Whittler – Hill City *********VQ ALERT********** #airhornX3
3/24 – Angus – Landfill
3/26 – Best In Show – Beast Ridge
3/27 – Fissure – Hill City *********VQ ALERT********** #airhornX3

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Flying Solo in The Huey

QIC: Mr. Clean
Date: 03/20/2018
PAX: The Gloom
AO: The Huey

Conditions

55 degrees.  Extremely foggy so the Gloom was extra heavy.  Very humid.

The Disclaimer

The disclaimer was given swiftly and the beatdown began.

COP

SSH X15 IC
Finkle Swings X15
Alternating Toe Touches X15 IC
SSH X15 IC

The Thang

YHC is attempting to provide an opportunity for our Soddy Daisy consortium of brothers to have a more convenient location to post in The Gloom.  The hope, as stated in Field of Dreams, “if you build it they will come” or, more appropriately, “if you post they will come”.  Ironically, YHC and fellow F3 brother Prosciutto discussed a mirrored beatdown with ALARMs and YHC almost slept through his alarm. However, should a Pax arrive with no Q, we would surely fail at our future AO.
YHC once again brought the rotors for coupons today as The Huey fails to provide an ample supply of DeWayne’s (rocks).

ALARM Rotations 

ALARM #1

Shoulder Press x15 OYO
Lunges x15 OYO
LBCs x15 IC
Run 0.25 Miles
Merkin x15 OYO

ALARM #2

Shoulder Taps x15 IC
Squats with Coupon x15 OYO
Superman x15 IC
Run 0.25 Miles
Merkin x15 OYO

ALARM #3

Shrugs x15 IC
Monkey Humpers x15 IC
Crunchy Frogs x15 IC
Run 0.25 Miles
Merkins x15 OYO

ALARM #4

Curls x15 OYO
Squats with Coupon x15 OYO
Plank x15 IC
Run 0.25 Miles
Merkins x15 OYO
Extended Mosey – 1.25 Miles

Moleskin

YHC had a moleskin planned to inspire this new AO and talk about growth within F3 Chatt along with the importance of commitment.  Well, the Lord had other plans as YHC solo posted this morning, so here is to hoping the committed Pax read this moleskin.
In a conversation with Angus, the idea of better marketing for F3 Chatt was discussed.  YHC stated this to simply create a talking point about the length time in which “the word” of gloomy beatdowns made it to YHC.  However, it was perceived as something slightly different, enter the inspiration for today’s moleskin provided by Angus.
“This thing doesn’t really need marketing as much as it needs people caring enough to keep people accountable.  That means a whole lot more than call outs in GroupMe.” AYE!!! (Thanks Angus)
This “thing”, this CSAUP “thing” that we call F3 is much more than a logo, much more than burpees, much more than mumblechatter, much more than ruckership. It’s a family hike with your F3 brother, it’s a random lunch ruck, it’s a Sunday afternoon pick-up b-ball game, or it’s a phone call to check-in. ITS A STINKIN’ BROTHERHOOD forged through adverse conditions.
YHC spoke with CSPAN yesterday and learned a lot.  The conversation led to learning that we hold a bond with this “thing”. You guessed it, we both fight through the gloom (adverse consitions), together in spirit.  CSPAN is a man that served his country proudly, much like our OG F3 Chatt brother Gus, yet he talked to me like we were equals.  He talked to me like a friend.  He talked to me because he believes in accountability that comes in all the hearts resting behind that simple 3.5 inch logo that is F3!
God Bless All of you men who believe in accountability and brotherhood! AYE!!
-Mr. Clean Out

News

Ragnar this weekend (Picasso running)
Go Ruck – August 2018
Tough Mudder – September 2018
Morning News featuring F3 – (Angus, Ohms, and Prosciutto)

Upcoming Qs

03/21/2018 – Mr. Clean (The Griff)

03/22/2018 – Whittler VQ ALERT!! (Hill City)

03/24/2018 – Angus (Landfill)
03/26/2018 – Best in Show (Beast Ridge)

03/27/2018 – FISSURE VQ ALERT!! (Hill City)

03/28/2018 – Ohms (The Griff)

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5K Ruck & Run at The Griff

QIC: Mr. Clean
Date: 03/19/2018
PAX: Ohms & Steam Engine
AO: The Griff

Conditions

Cool. Mid 50’s. 

The Disclaimer

Since this a ruck, please be extra aware of your surroundings and watch your six.  Welcome FNG!  This is much different than the typical workouts here in F3, so YHC encourages you to visit Hill City, The Griff (again), The Landfill, and/or Beast Ridge to get the full effect of F3!  If possible, please obtain a headlamp, as well as, reflector bands for future rucking on Ruck/Run days.

COP

Easy Pace, 15:59

The Thang

Final 2.1 Miles of the 5K
Mile 2 – 15:44 Pace
Mile 3.1 – Pax Slung the Packs, Finish with a 10:30 Pace
 

Moleskin

YHC is slightly taller than the rest of the PAX in attendance, so Ohms jokingly asked “how do you walk so fast?! I’ve got two speeds: slow walking or running fully blast”  Isn’t that the way as HIM we should be?  We either take a planned rest to recover physically, mentally, and spiritually, or we give 100% of everything we have in everything we do. Yes, a cliche, “always do your best”

News

03/23/2018 – Ragnar Begins (Picasso Running)
GoRuck – August 2018
Tough Mudder – September 2018
HDHH – 03/22/2018 – Contact Whittler
 

Upcoming Qs

Prosciutto  – 03/20/2018 (Hill City)
Mr. Clean – 03/21/2018 (The Griff)

Whittler – VQ ALERT 03/22/2018 (Hill City)

Angus – 03/24/2018 (Landfill)

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Preblast 3/19 – 3/24

WEEKLY OVERVIEW
Congrats to all the recent PAX who completed the Qschool — Looking forward to all your VQs
This week there was some early early discussion about potential workouts in Soddy- Daisy (for more info go talk to @f3mrclean
There were low numbers for FBC this week — we need to make it a point to HC (hard commit) for these F2 (fellowship) events so we can continue to build this community. These are good opportunities to learn about one another when we aren’t suckin’ wind during a workout.
Here’s the forecast for the week:
MONDAY – (03/19/2018)
Workout: Bootcamp
AO: Beast Ridge
Time: 0530 – 0615
QIC: Vila
Workout: Ruck / Run
AO: The Griff
Time: 0530 – 0615
TUESDAY – (03/20/2018)
Workout: Bootcamp
AO: Hill City
Time: 0530 – 0615
QIC: Prosciutto

 WEDNESDAY – (03/21/2018)
Workout: Bootcamp
AO: The Griff
Time: 0530 – 0615
QIC: Snowflake
Workout: Ruck / Run
AO: Beast Ridge
Time: 0530 – 0615
 THURSDAY – (03/22/2018)
Workout: Bootcamp
AO:  Hill City
Time: 0530 – 615
QIC: Whittler VQ

Event: Happy Hour
Where: TBD (contact Whittler for more info)
When: 1730 – ??
SATURDAY – (03/24/2018)
Workout: Bootcamp / Qschool
AO: The Landfill
Time: 0700 – 0800
QIC: Angus

Event: Coffeeteria
Where: TBD
When: 0815

To Remember

Our mission
Plant, Grow, Serve small workout groups for the invigoration of male community leadership. 
Our Creedo
Leave no man behind, leave no man where you found him. 
Five Core Principles

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  5. End with a Circle of Trust

 
See you in the gloom 

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Q School – 03/17/2018

QIC: Prosciutto
Date: 03/17/2018
PAX: Best In Show (Respect), Candu, Early Bird, Fissure, Geek Squad, Mr. Clean, Ringwald, Snowflake, Whittler
AO: Landfill

Conditions

58 degrees, 80% relative humidity, light wind, overcast, gloomy

The Disclaimer

Disclaimer disclaimed and taught

Mumblechatter:

0652 – Mr. Clean & YHC finish up the 05:30 ruck around just in time to welcome the pax.
0655 – inevitable discussion about march madness and the biggest upset in the history of all histories. And how Clemson is going to lose to Auburn by an unfathomable amount.

COP

7 minutes of long and drawn out detail about:
– The format of the workout
– The responsibility of the Q
+    Enter Snowflake
– The importance of preparation
– The F3 Credo & “string of pearls”
+   Enter Ringwald
– The importance of being on time
– Attitude and delivery approach; impact on pax
– Who is the leader and what it means to be the leader
– How to call an exercise and how to count
At this point, the pax appeared eager to get it started as Candu was doing all sorts of strange pre-stretches and calisthenics, sooo.. we hit the Slaughter Starter (nod to Bagger Vance [Nashville] for this one)
Slaughter Starter
10 Body Builders OYO
10 Burpees OYO
10 Merkins IC
Rinse & Repeat; lots of midwife noises from Candu
Mosey to bottom of the hill for the warm-up:
SSH, IW, Hillbillies, Good Morning Abby, Crunchy Frog, Supermans all IC x 12
Around the World x 2  (clockwise/counter-clockwise): YHC had to described and demonstrate this one, likening it to a plank while rotating in a direction as if you were a compass;
Mr Clean decides to call it a protractor (wrong) and the mumblechatter takes over; Ringwald having to clarify the difference. Haven’t we been over this –> to never question my SC math knowledge

The Thang

Commence Indian Run up the hill and around the upper field (2 laps) and return to bottom of hill for two rounds of BLIMPS:
BLIMP 1:
BLIMPS x 20
Reverse Burpees (YHC omahas to ten reps); “Reverpees”? <--- Thanks Mr. Clean Lt Dans Imperial Walkers Mtn Climbers Plank Jax St Bernard Squats ** Pax needed a breather so YHC injects the mission of F3 and the 5 core principals of F3 workouts ** BLIMP 2:
BLIMPS X 20
BBSU
Lunges
Imp Walkers
Mommy Makers
Peter Parkers
Table Saw (we did these wrong here)
Clouds started swirling, lightning started to appear and the thunder was far away; according to the Native descendants in the group — thanks, by the way, guys.
Quick time-check showed we likely didn’t have time for another BLIMP, so we moved to:
Wheel of Table Saw x 5
Wheel of Merkins x Twelb
Mosey back to pavilion for 6MOM as the lightning and thunder was starting to close in on us.
Mary: Flutter Kicks, Pretzel, Pistol LBCs, BBSU, The Very Mercurial Fred

Moleskin

Quick discussion on the importance of the moleskin, the sources of inspiration, etc.
“Nothing in the world is worth having or doing, unless it means effort, pain, difficulty.  I’ve never in my life envied a human being who led an easy life.  I’ve envied many a people who led difficult lives and lived them well” – Teddy Roosevelt

News

No news is good news

Upcoming Qs

3/19 – Vila – Beast Ridge
3/20 – Prosciutto – Hill City
3/21 – Snowflake – The Grif
3/22 – Whittler – Hill City **VQ**
3/24 – Angus – Landfill

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Dora Means What!

QIC: Mr. Clean
Date: 03/14/2018
PAX: Angus, Fissure, Ohms, Picasso, and Snowflake
AO: The Griff

Conditions

38 degrees. Clear and very breezy.

The Disclaimer

This is F3, I am Mr. Clean, I will be your Q today, please work hard and push yourself, ALWAYS be aware of your surroundings, and exercise caution when you use the “weights”.]

COP
Capri Lap
SSH X14 IC
BAC x14 IC
Reverse BAC x14 IC
Moroccan Night Club x14 IC
Cotton Pickers x14 IC
SSH x14 IC

The Thang

Who Needs Weights Rotation Station
Pax 1 ran to the strategically placed Light Sabre Ruck and completed 14 Merkins.  Pax 2 completed the exercise at his station.  Flapjack and until Q indicated rotation.  Special shout out to Fissure for the title of today’s beatdown!
Station #1 – Curls (w/rotor coupon)
Station #2 – Seated Rows (w/rotor(s) coupons)
Station #3 – Mr. Hang Cleans (w/coupon)
Station #4 – Front/Lateral Raises (w/rotor coupon)
Dora Does What??
YHC made one critical error: failing to explain to a Pax (also YHC’s partner) the correct procedures for the Dora.  Pax completed the following exercises:
50 – Curls (Each Arm)
100 – Bent Over Rows
150 – Dips

Moleskin
On Sunday, YHC taught a Sunday School lesson from Corinthians regarding Paul’s call to the people of Corinth about their lifestyle, more specifically, their sexual immorality.  This was a VERY tough lesson to teach to a group of fellow adults; however, it was very necessary as it is more about the overarching lesson that comes from what Paul had to say to the Corinthians.   Translated in the NIV as “I have the right to do anything”, Paul responded with “but not everything is beneficial”.  This sounds eerily similar to “YOLO”.  Indeed, we only get one chance at this life on The Big Ball and yes, we must make it count.  However, ACTIONS HAVE CONSEQUENCES.  This was Paul’s message to the Corinthians.  Even though God gives us free will and the opportunity to “enjoy” life the way in which we choose, it does not mean we can be irresponsible with the choices in which we make. 
Remember this as you join your brothers in the gloom and, most importantly, remember as you “rule” over your household because Corinthians also states  “The husband should fulfill his marital duty to his wife, and likewise the wife to her husband. 4 The wife does not have authority over her own body but yields it to her husband. In the same way, the husband does not have authority over his own body but yields it to his wife.”  Husbands, take care of your M’s as they put up with going to the Gloom each morning.  Fathers, you have an even greater responsibility to serve and grow your children.  As always, thanks for your commitment to F3. Keep accelerating.  

News

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

Q School (Prosciutto) – 03/17/2018 (Landfill)
Vila – 03/19/2018 (Beast Ridge)
Prosciutto  – 03/20/2018 (Hill City)
Ohms – 03/21/2018 (The Griff)
Whittler – 03/22/2018 (Hill City) – VIRGIN Q ALERT!!!
Angus – 03/24/2018 (The Landffill)

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It’s Water Under the Bridge

 

QIC: Ringwald
Date: 3/15/2018
PAX: Angus, Bogey, Candu, Fissure, Flemish, Ohms, Snowflake, Speed Bump, Whittler
AO: Hill City

Conditions

A brisk 35 degrees with no wind, but at least the sun was out, somewhere.

The Disclaimer

Welcome to F3, my name is Ringwald and I am on Q as your leader today. We are going to push ourselves today, but you can always modify if you need to in order to stay safe. We will help get you where you need to be if you get injured, whether it be your car or wait for your mom to pick you up.

COP

Great Hall

  • Side Straddle Hops X 15 IC
  • Ass Kickers X 15 IC
  • High Knees X 15 IC
  • Imperial Walkers X 15 IC
  • Windmill X 15
  • Arm Circles X 15 IC
  • Reverse Arm Circles X 15 IC
  • Wall Sit Shoulder Press X 15 IC
  • Wall Sit Moroccan Night Club X 15 IC
  • Side Straddle Hops X 15 IC

The Thang

Walnut Walking Bridge

  • 10 total “stops” across the bridge (light poles and arch endings)
  • Bernie Sanders between stops
  • Stop 1 – 20 Squats
  • Stop 2 – 20 Tricep Dips
  • Stop 3 – 20 LBCs
  • Stop 4 – 20 Calf Raises (Each Leg)
  • Stop 5 – 20 Lunges (10 Each Leg)
  • Stop 6 – 20 Squats
  • Stop 7 – 20 Tricep Dips
  • Stop 8 – 10 LBCs
  • Stop 9 – 10 Calf Raises (5 Each Leg)
  • Stop 10 – 10 Lunges (5 Each Leg)

Cut last 3 stops short due to time
Steps in front of Ice Cream Show

  • Partner Up
  • Wheelbarrow to steps
  • 5 Merkins, then go down the steps
  • Rotate
  • Each HIM will do 3 sets of wheelbarrows and steps

Mosey back via Market Street Bridge, take a break halfway to do some tricep dips
Stairway to Heaven

  • Rotate 7 Merkins/7 Tricep Dips
  • Calf raises to next step

Moleskin

The saying “It’s water under the bridge” is very commonly-known. You cannot worry about what’s in that river, you’ve built over it and you’ve become a better person. Everyone has regrets and would go back and change decisions made, but as long as you learn and you grow then it made you who you’ve become.
The counterpart – you cannot worry what lies ahead. We are not promised this life on earth for another day, we have to make each day count and be the best person we can that day. Affect people each day for the better.
There is a book called “The Power of Now” that is an introspective read on the now, the current, the present. It contains teachings from Christianity, Buddhism, and other philosophical beliefs that help you understand how the power of now can positively change your life.

News

Easter at Coolidge (4/1) and the 10K/5K/1K on Saturday (3/31)
GoRucks in April (Nashville) and August (Chattanooga)
Tough Mudder in September (Nashville)

Upcoming Qs

Q School – Prosciutto – 3/17/18

Posted on

Play the cards you’re dealt…

 

QIC: Best In Show
Date: 03/12/18
PAX: Angus, Best In Show (Q),Prosciutto, Snorlax, Whittler
AO: Beast Ridge

Conditions

Deceptively cold, with hurricane force winds (pretty sure), 37 degrees, but dry(ish) 

The Disclaimer

Delivered with great flair, let’s be safe, have fun, modify if needed.

COP

Short Mosey to warm up the legs followed by;
SSH 15 IC
COTTON PICKERS 15 – IC
HIGH KNEES 15-IC
SSH 15 -IC
SMASHING PUMPKINS 15 -IC
FIRE HYDRANTS 15 – IC
SSH 15 -IC
IMPERIAL WALKERS 15 – IC
MTN CLIMBERS 15 -IC
SSH 15 – IC
PLANK 30 SEC
SSH 15 – IC

The Thang

After getting nice and warm we decided to play a quick hand (or 10) of cards with our Deck O’ Fun
Title of exercises or routine
With a well shuffled deck of cards each pax took turns drawing a card that correlated to a very specific group of exercises. The face value of the card determined the number of reps for the following;
SPADES = MERKIN
DIAMONDS = SQUAT
CLUB = AMERICAN HAMMER
HEART = SSH
All the while battling the gale force winds, we made our way through the deck for a total of
95 Merkins
95 Squats
95 American Hammer
95 SSH
and for good measure, 10 burpees, because in a Best in Show beat down, every time you see a dog you get the privilege of 5 burpees.
 

Moleskin

We are all leaders here. Even though YHC was on Q and leading this fine group of HIM, we are all leaders because we made the choice, showed some grit, and showed up to get better.
2 ways to lead, from the front or from the rear, we choose to lead from the front.

News

Go Ruck – Wednesday ruck training continues at Beast Ridge and The Griff
Saturday 3/17 Q School led by Prosciutto, calling all Q’s to come out in support!

Upcoming Qs

Ringwald 3/15 at Hill City
Proscutto 3/17 Landfill Q School