3/13/18
QIC: Laces Out (Respect)
Pax: Angus, Geiger, Ringwald, Speed Bump, Stairmaster, Ohms, Fissure, Prosciutto, Wort, Whittler, FNG-Skidmark
AO: Hill City
Conditions: 35 degrees and windy/chilly
Disclaimer and preview of what’s to come today. “What goes up must come down,” so we will be doing a lot of going up today! Warned Wort that we might return to his first workout site (Splash Merlot) but that YHC thought he would be better today because he’s been faithful to push himself to improve.
Warmup
15 SSH IC
12 Imperial Walkers IC
15 Finkle Swings (each leg)
15 SSH IC
12 Butt Kickers IC
15 SSH IC
The Thang What Goes Up Must Come Down
Circuit 1-Mt Midoriyama
Bear crawl up (enjoy the view of downtown), mosey down, hold plank till all pax return
mosey to the Boob Hill
Partner up: Pax 1-Sprint to first level 10 lunges
Sprint to top 10 squats
Pax 2-does 15 merkins/hold plank till partner returns
Rinse and Repeat 2x with a few 10 counts to catch our breath
Mosey to 24/7 Fitness on Cherokee St
15 Monkey Humpers IC (facing street so our backsides face the windows)
Mosey around the corner to parking garage (mumble chatter on the way)
Circuit 2-Stairmaster Garage (inspired workout by Proscuitto a few weeks ago-YHC has been wanting to return to this site ever since)
Partner up-Sprint up the stairs together to top deck and then mosey back down/hold Al Gore till all pax return
Rinse and repeat 2x
Stop at the top deck and in partners do this 4 corners routine: Bernie Sanders between corners with 10 merkins at first corner, followed by 10 LBCs at second corner, followed by 10 squats at 3rd corner and 10 count at 4th.
Mosey back down and up the steps (rinse and repeat 4 corners one more time)
Mosey back to BDC building across street (game of Frogger ensued)
Found nice tall staircase to top of BDC building: single file run up to top and back down (3x)
Mosey to BDC parking lot for 6 MOM
Flutter kicks 15 IC
Plank 15 IC
Heel touches 15 IC
Hollywood 10 IC both sides
Freddy Mercury 15 IC
American Hammer 10 IC
Plank 15 IC
COT All Pax worked hard today and pushed ourselves to be better. YHC preached last Sunday on Ephesians 4 about the New Life in Christ. v 22-24 talks about the exchange between putting off the old man and putting on the new man. When someone comes to faith in Christ, through the Holy Spirit, God changes us from the inside out. The old sinful desires are replaced by the righteousness of Christ. Let’s walk in newness today men. Be better husbands, dads, employees/employers!
5K Ruck #2 The Griff
QIC: [Mr. Clean]
Date: [03/12/2018]
PAX: [Geiger (FNG), GTA, and Snowflake]
AO: [The Griff]
Conditions
[Cool and Windy. 38 degrees.]
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!]
COP
[Easy Pace, 16:18]
The Thang
Final 2.1 Miles of the 5K
Mile 2 – 15:40 Pace
Mile 3.1 – 12:30
PAX truly picked it up with a double time and a STRONG finish!
Moleskin
[Take the time to help others. Creedo – Leave no man behind. Leave no man where you found him. We watch the Six here in F3; because there are Clydesdale’s and Thoroughbreds and WE DON’T LEAVE MEN BEHIND. Have the same philosphy as you go out into the world today. YHC challenges you to watch out for the Clydesdale and pick him/her up when they need it! ]
News
GoRuck – August 2018
Tough Mudder – September 2018
Q School March 17, 2018 – Prosciutto
FBC – 03/16/2018 – Track’s End Restaurant
Upcoming Qs
Laces Out – 03/13/2018 (Hill City)
Mr. Clean – 03/14/2018 (The Griff)
Ringwald – 03/15/2018 (Hill City)
Q School (Prosciutto) – 03/17/2018 (Landfill)
Preblast 3/11 – 3/17
WEEKLY OVERVIEW
This week represents the 16th month of F3Chatt. Looking back at this time last year, we have shown considerable growth, not just as a group of Nomads but as individuals we are striving for more each day, week, and month. YHC was one of Four Pax that were “regulars”, we had two mid-week workouts and one on Saturday. It was on 3/12/2018 that we launched into what we refer now as “The Landfill”.
Let’s not sit on our laurels for too long. We have come a long way. But we also have a long way to go. Each and every one of us. There are always opportunities for service in our own neighborhoods. We can always find better ways to support our brothers and hold one another accountable. There are so many areas of our city that would be served better with their own AO (this makes getting out into the gloom easier — get out in your neighborhood with your community and support your neighbor).
Lastly, let’s keep giving this thing away. Do what you have to do to keep pushing your brothers to get out there. Every man really needs it.
MONDAY – (03/12/2018)
Workout: Bootcamp
AO: Beast Ridge
Time: 0530 – 0615
QIC: Best In Show
Workout: Ruck / Run
AO: The Griff
Time: 0530 – 0615
TUESDAY – (03/13/2018)
Workout: Bootcamp
AO: Hill City
Time: 0530 – 0615
QIC: Laces Out
WEDNESDAY – (03/14/2018)
Workout: Bootcamp
AO: The Griff
Time: 0530 – 0615
QIC: Mr. Clean
Workout: Ruck / Run
AO: Beast Ridge
Time: 0530 – 0615
THURSDAY – (03/15/2018)
Workout: Bootcamp
AO: Hill City
Time: 0530 – 615
QIC: Ringwald
FRIDAY – (03/16/2018)
Event: Friday Breakfast Club
Where: TBD (contact Mr. Clean for more info)
When: 0600 – 0700
SATURDAY – (03/17/2018)
Workout: Bootcamp / Qschool
AO: The Landfill
Time: 0700 – 0800
QIC: Prosciutto
Event: Coffeeteria
Where: The WaHo
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
- Are free of charge
- Are open to all men
- Are held outdoors, rain or shine, heat or cold
- Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
- End with a Circle of Trust
See you in the gloom
The Warm Up
QIC: Angus
Date: 03/08/2018
PAX: Whittler, Wort, Ringwald, Ohms, Sundance, Laces Out, Candu, The Count, FNG-Speed Bump, FNG-Gilligan, Picasso, Fissure
AO: Hill City
Conditions
34˚ – No Wind – Humid – Wet – Closed out with snow flurries
Every man showed up expecting @villa3118 to be on Q but due to unexpected circumstances YHC took over. This is a part of what it means to be an AOQ.
There was a bit of a buzz in the air this morning as the cars just kept rolling in — one pax after another showed up. We had two new faces. These guys looked revved up and ready to go.
The Warm Up
Quick Capri-lap before we really get things started
Round 1 – At the base of Mt. Midoriyama
SSH x 20
Finkle Swings x 15
SSH x 20
IW x 15
Mosey over to Mean Mug
Round 2 – In the parking lot of The Knitting Mill
SSH x 20
High Knees x 15
SSH x 20
Wide High Knees x 15
SSH x 20
Ass Kickers x 15
SSH x 20
Squat x 15
SSH x 20
Lunge x 15
Grab a Battle Buddy and Mosey around The Knitting Mill and get back to the parking lot
Round 3 – Infinite Plank
Plank IC
Merkins x 10
Plank IC
Carolina Dry Dock x 10
Plank IC
Mountain Climbers x 10
Plank IC
Peter Parker x 10
Grab a Battle Buddy and Mosey around The Knitting Mill and get back to the parking lot
Round 4 – Shoulder Blasters
Little Arm Circles x 12 (fwd)
Little Arm Circle x 12 (bwd)
Cherry Pickers x 10
Chinooks x 10
Cherry Pickers x 10
Mountain Climbers x 10
Cherry Pickers x 10
Shoulder Press x 10
Grab a Battle Buddy and Mosey around The Knitting Mill and get back to the parking lot
Round 5 – Pull ups and Rocks
Break up into two groups. 1 for rocks and 1 for pull ups and alternate between the two stations.
Curls x 10
Pull ups x 10
Overhead Press x 10
Pull ups x 10
Bent Row x 10
Rinse and Repeat
Curls x 5
Pull ups x 5
Overhead Press x 5
Pull ups x 5
Bent Row x 5
Head back to the Loveshack
MOM
Flutter Kick x 15
Rosalita x 15
Flutter Kick x 15
Hello Dolly x 15
Flutter Kick x 15
American Hammer x 15
Flutter Kick x 15
Leg Climbers x 15
Flutter Kick x 15
Heel Grabber x 15
Moleskin
What is the Mission of F3?
Plant, Grow, Serve small workout groups for the invigoration of male community leadership.
What is F3 credo?
Leave no man behind. Leave no man where you found him.
—
It’s important to know our mission. Why are we here? Why do we do what we do?
Don’t Just Know Your Limits…Just. Push. Past. Them.
QIC: Mr. Clean
Date: 03/10/2018
PAX: Best in Show, Candu, Early Bird, Laces Out, Ohms, Prosciutto, and Whittler
AO: Landfill
Conditions
52 degrees. Dusky, light was breaking through the gloom. Rain was clearly in the air.
The Disclaimer
Today’s beatdown will be difficult, especially for the upper body, make sure you modify if necessary. You are here on your own free will, but push yourself to get better.
COP
SSH X20 IC
BAC X15 IC
Reverse BAC X15 IC
Morrocan Night Club X15 IC
Shoulder Press X15 IC
Finkle Swings X40 OYO
SSH X15 IC
The Thang
Tammy Wynette’s w/Light Poles
PAX partnered up for Tammy Wynette’s
100 of each exercise (Merkins/Squats) = 20 Light Poles
Pitchers & Catchers
YHC placed rocks in the shape of a baseball diamond prior to the beatdown, thanks Prosciutto, and PAX 1 was instructed to run the bases while PAX 2 completed an exercise at their assigned station. Flapjack when PAX 1 returned. There was no “limit” on reps but simply, a rotation call from YHC…
Station #1 – Rotor Pulls
Station #2 – Shrugs (w/rotors)
Station #3 – Bench Press w/DeWayne (this DeWayne was built like current DeWayne Johnson rather than early WWE Rocky Maivia)
Station #4 – Curls (w/coupon)
Station #5 – Upright Rows (w/coupon)
Station #6 – Redneck Kettle Bell Swings (w/coupon)
Station#7 – Lawnmowers (w/coupon)
Moleskin
The reps definitely varied across the Pax during today’s beatdown; because, we have different limits. However, nobody had a set rep goal, they just had to push until they rotated. Well, the Pax pushed themselves for 5 minutes at each station! Without “knowing a limit”, we often truly push our limits. So, Don’t Just Know Your Limits… Push. Past. Your. Limits.
News
What a time the Chattanooga Marathon was! Starting to spring up some F1.5 Events.
- Ruckership
- Trail Runs
- Go Ruck Tough
- Tough Mudder
- Road Races
- Chattanooga MS Walk (PLEASE JOIN IN THE FIGHT!!)
-
- 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.
- FRIDAY BREKFAST CLUB (FBC)
-
- March 16, 2018 – Track’s End Restaurant
Upcoming Qs
03/12 – Best in Show (Beast Ridge)
03/13 – Laces Out (Hill City)
03/14 – Mr. Clean (The Griff)
03/15 – Ringwald (Hill City)
03/17 – Q School (Landfill)
It means more
QIC: Prosciutto
Date: 03/05/2018
PAX: Angus, Early Bird, Snorlax
AO: Beast Ridge
Conditions: Temperature, mid-30’s.
Disclaimer was provided and the warm-up began very promptly @ 0530.
Warmup:
– Burpees x 5 OYO
– Lunges x 10 – single count
– High Knees x 10 IC
– Lunges x 10 – single count
– High Knees x 10 IC
– IW x 10 IC
– Flutter Kick x 12 IC
– Wide High Knees x 10 IC
– Hello Dolly x 12 IC
– ST Merkins x 10 IC
– High plank x 12 IC
– Burpees x 5 OYO
The Thang:
The Pax commence a short mosey to the soccer field steps…
Stadum Step 11’s:
– Clap Merkins & Dips at the bottom
– Squat Jump to top
– Squats at the top (decrement until 1 rep)
**Mosey to baby steps
Calf-raises x 15 IC
Burpees x 5 oyo
Repeato
**Mosey to the stop sign
We grabbed some of the landscaping blocks, paired up and picked a light pole 50 or so yards away.
PAX 1 executes an AMRAP (“As many reps as possible”) exercise whilst PAX 2 Bernie Sanders’ to the light pole then mosey back forward-running like an actual human being.
Exercises:
1: Bicep Curls w/ coupon,
2: Shoulder Press w/ coupon
3: Bent-over row w/ coupon
Count-o-rama
Name-o-rama
WOD
Buckle-up for this one…
This past weekend, YHC and 7 other hardened F3 guys from F3Chatt (Best In Show, Fissure, Mr. Clean, Picasso, Steam Engine, Vila, Whittler) took on the Chattanooga Marathon challenge. It was a real gas! I do admit, I couldn’t have completed the race (nor would I have tried) without the incredible commitment and accountability F3 has instilled in me. Both teams excelled, and I think we did better together than we would have fared had we tried to go it alone; certainly a testimony to the “sharpening” and teamwork ever-present in F3. When finished, other F3 brothers from Chatt were there to greet us and offer their congratulatory remarks on a job well-done (and yes, a little ribbing as well). For me, this really was the cherry on top and signified the importance of what we’re doing here; answers “Why F3?”. To know that there was support outside of the two teams running was remarkable and for them to show up and offer that support was unbelievable. Cannot thank you guys enough.
Prior to the race start, we had the opportunity to fellowship briefly with some other F3 men from around the nation (from Mint Hill, NC). It’s always great to get to know and meet other guys from around the country that do F3 as well. It’s really an amazing revelation when you do meet them, simply put, it is akin to having a brother you never knew about; you share many of the same core values F3 helps to reinforce – commitment, focus, level-headed, hard-nosed, cordial, amicable, I AM THIRD mentality. Only difference between you two is geography. Hard to explain but each of you will understand when given the opportunity to meet someone from beyond the F3Chatt gloom.
After meeting and connecting with these two gentleman on twitter, I began looking through some of their prior communications to their respective AO’s. Here was a tweet that really stood out to me from “Chum”, which I felt was absolutely appropriate given the aforementioned commentary regarding accountability and support:
It’s more than a shirt; more than a sticker.
It’s more than platitudes; more than getting quicker.
It’s an attitude.
It’s a commitment.
It’s every day.
This is more than a workout.
This is F3
#ironsharpensiron
Thank you all for being brothers in the gloom and brothers in Christ! Iron Sharpens Iron indeed!
Aye!
-Prosciutto
5K Griff Ruck
QIC: [Mr. Clean]
Date: [03/05/2018]
PAX: [Ohms and Steam Engine]
AO: [The Griff]
Conditions
[Partly Cloud. Bright Moon. Semi-Gloomy. 40 degrees.]
The Disclaimer
[Since this a ruck, please be extra aware of your surroundings and watch your six.]
COP
[Easy Pace, 17:30 mile]
The Thang
Final 2.1 Miles of the 5K
Mile 2 – 16:29 Pace
Mile 3.1 – 15:58
PAX truly picked it up for a STRONG finish!
Moleskin
[F3 Leadership Comes in All Forms. How will you lead? Steam Engine helped YHC coach a wrestling tournament this weekend. He also read to students for Read Across America along with Vila and Snowflake. Leadership opportunities come. Know what they are and embrace them. Picasso knew when to recognize it by helping unite 8 PAX to run together in the Chattanooga Marathon!]
News
GoRuck – August 2018
Tough Mudder – September 2018
Q School March 17, 2018
HDHH – Thursday, 02/08/2018 (More details forthcoming)
Upcoming Qs
Stairmaster – 02/06/2018 (Hill City)
Picasso – 02/07/2018 (The Griff)
Vila – 02/08/2018 (Hill City)
Mr. Clean – 02/10/2018 (Landfill)
Weather The Storm
QIC: Angus
Date: 03/01/18
PAX: Ringwald, Magellan, Ohms, Early Bird, Whittler
AO: Hill City
Conditions
Cold and raining
The Disclaimer
The disclaimer was delivered with respect for every PAX present.
The storm had been present for days but it does not slow us down. We show up and work hard rain or shine hot or cold. As we like to say #cantore can’t keep us down.
COP
Mosey down to the great hall
SSH, IW, HK, SSH, WHK, SSH, AK, SSH, Squat, SSH, Lunge
The Thang
Grab a rock and mosey over to the Knitting Mill
Twisted Chelsea
Chelsea originates from crossfit as an EMOM workout that goes as follows:
5 Pullups
10 Merkins
15 Squats
EMOM for 30 minutes
But, YHC knew just repeating this would burn the PAX and could get a little repetitive so we added a little more to keep things interesting:
On the interval do the following with your rock:
10 Overhead Press
10 Curls
10 Bent Row
We repeated this in its entirety now known as the twisted chelsea for 15 minutes
Mosey back to the Loveshack for some 6MOM
Moleskin
YHC has been focused on goals lately — personal AND professional. This is inspired by a conversation YHC had with a superior at work:
If you don’t have a heading (goals set and in your mind) then when (not if) the storm comes how will you know where to go? You will get tossed about, lose your sense of direction and be wandering in the sea.
Have a heading. Set your goals.
Ask yourself the question: Why do I exist right now?
News
Chattanooga Marathon
TBD on Friday Breakfast Club and Hump Day Happy Hour
Upcoming Qs
3/5 @f3prosciutto at Beast Ridge
3/5 Ruck/Run at The Griff
3/6 Stairmaster at Hill City
3/7 @thechasewright at The Griff
3/7 Ruck/Run at Beast Ridge
3/8 @villa3118 at Hill City
Teamwork makes the dream work!! Saturday, February 24, 2018
Q – Vila
AO – The Landfill
PAX – Angus, Early Bird, Fissure, Mr. Clean, Geek Squad, Candu, Best in Show, Picasso,
Warm up:
- SSH IC x25
- Merkins IC x15
- SSH IC x20
- Toe Touches IC x15
- SSH IC x15
- Carolina drydocks IC x15
- SSH IC x10
- 8 count bodybuilder (8cbb) 1C x8
- SSH IC x5
- Spiderman IC x10
Transition:
- Run to the bottom of the hill.
Warm up 2:
- SSH IC x15
- Imperial Walkers IC x12
- Forward Fold x15
- Plank IC x10
- Up Dog x15
- Down Dog x15
- Plank IC x10
- Mountain Climbers IC x10
- Forward Fold x15
- Recover
Transition:
- wheelbarrow to lower lot switching half way
Cycle (partner):
- Leg throws 4ct. OYO x10 each person
- Patty cakes OYO x10
- Russian twists 2ct. OYO x10
- Sit up pass OYO x10
- Squat dips OYO x x10 each person
Transition:
- Barters – one PAX is holding weight while the other does a workout. Each correct form rep of the work out earns the PAX holding the weight 2 paces. This is done until the PAX doing the work out reaches 20 reps or is cashed. That PAX then runs to the PAX hold the weight and they switch. This goes on until the destination is reached.
Alternate between:
- Workout PAX
- Merkins
- BBS
- Weight PAX
- Overhead
- Frankenstein
Hold plank until caught up.
- Sit up pass OYO x10
- Squat dips OYO x x10 each person
Transition:
- Daisy chain 3 rounds – the weight must get to the top of the hill, but no one holding the weight can move their feet. The partners must alternate moving up the hill and pass the weight off before moving.
- If repeated, make sure no one is down range and throw the weight down the hill, repeat. If a team throws short, the Q gets to throw it again from the landing point.
At top: one PAX does curls while the other completes 5 burpees. Switch.
Cycle:
- Partner carries – carry PAX 50 feet, switch, head back to start. 3 rounds.
10mom:
Chosen by PAX
Quote:
1. “Individual commitment to a group effort: That is what makes a team work, a company work, a society work, a civilization work.” — Vince Lombardi
Prayers:
- Travelers
- Health of PAX
Count
Names
KROM!
Vila
Pressin’, Dippin’, & Curlin’
QIC: Mr. Clean
Date: 02/28/2018
PAX: Angus, Snowflake, & Ohms
AO: The Griff
Conditions
Rainy. YHC’s 3rd straight rainy Q. 50 Degrees.
The Disclaimer
Cantore can’t keep us down, but be extra aware of your surroundings in the wet weather. Work Hard. Modify if necessary.
COP
SSH X12 IC
Windmills X12 IC
Cotton Pickers X12 IC
SSH X12 IC
BAC X15 IC
MNC X15 IC
Shoulder Press X15 IC
SSH X12 IC
The Thang
YHC wanted to mind the PAX after a Laces Out beatdown of the legs and several brothers competing in the Chattanooga Marathon Relay so…..get those arm, back, and chest muscles ready!
DORA
PAX 1 – Ran to 5th Light Pole and Back
PAX 2 – Completed Curls, Dips, and Shoulder Presses (w/coupon)
FlapJack until totals are reached.
150 Curls
250 Dips
300 Shoulder Presses
Upper Body Progression #1
Merkins X15 IC (Ohms Led)
Bent Over Rows X50 OYO
Colt 45
Coupon Swings X20 OYO
Upper Body Progression #2
Bench Press X15 IC
Lawnmowers w/Coupon X30 (each arm)
Skullcrushers X15 (4th Light Pole Run), X10 (4th Light Pole Run), X5 (4th Light Pole Run)
Upright Rows X20 OYO
6 MOM
Moleskin
YHC had a nice moleskin planned but was inspired during the beatdown this morning to go a different direction…The men out there this morning represented a 100% Q growth in F3 Chatt. While the numbers were small, the percentage is still just as big! F3 is definitely growing, but the growth of leadership within F3 among those consistent is growing rapidly. Thanks to Angus and Ohms for being OG Qs and sticking it out and Snowflake for seeing a leadership opportunity and welcoming it.
If a man is a quitter, I’d rather find out in practice than in a game. I ask for all a player has so I’ll know later what I can expect. – Paul ‘Bear’ Bryant
F3 Beatdowns are a great practice for life. Are you willing to give everything, so when you leave practice others will know what to expect of you??
News
Friday Breakfast Club – 0600 @ Lillie Mae’s 4712 Dayton Blvd, Chattanooga, TN 37415
F3 Chatt Marathon Relay – Sunday March 4, 2018 (Trash Talking and Training Continues)
GoRuck – Training Continues (August 2018)
Tough Mudder – Training Continues (September 2018)
Upcoming Qs
Angus – 03/01/2018 – Hill City