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Painsgiving Beatdown

QIC: Mr. Clean & Prosciutto
Date: 11/23/2017
PAX: Best in Show (RESPECT), Early Bird, Mr. Clean, Prosciutto, Rainman, and Vila
AO: Hill City

Conditions

29 degrees, frosty grounds, frosty PAX, but a committed PAX to getting better. Disclaimer was given – This a free, peer-led workout, we are not professionals and encourage you to modify if necessary.

COP

Mosey to a circle up around the shovel flag.
SSH IC X 15
Cotton Pickers IC X 15
SSH IC X 15
Alternating Toe Touches IC x 15
SSH IC X 15
Finkle Swings OYO X 15
SSH IC X 15
Windmills X 15
Mosey to the bottom of Mt. Midoriyama. PAX were instructed to take a lap around Mt. Midoriyama. When the PAX encountered a light pole we completed a set of exercises.
1st Light Pole – 1 Merkin & 1 Squat
2nd Light Pole – 2 Merkins & 2 Squats
3rd Light Pole – 3 Merkins & 3 Squats
4th Light Pole – 4 Merkins & 4 Squats
Run to the top of Mt. Midoriyama
Rinse & Repeat 3 more times
YHC likes to incur the FNG burpee penalty post warm-up; thus, the PAX completed a 6 burpee penalty. YHC informed the PAX the warm-up was complete and Prosciutto would conclude the Painsgiving festivities.

The Thang

Round 1 (Mike Tyson’s Thanksgiving Day Parade)
Mumblechatter ensued as the proper exercise counterpart for Mike Tyson needed to be decided.  It was decided that LBC’s were indeed the Best In Show. The PAX completed Mike Tyson 11’s with Bear Crawls and LBC’s.
*modification of lunge walks, as needed (and it was needed…)
Round 2 Warm-Up for MOM
SSH X 10 IC
Imperial Walker x 10 IC
BAC  X 5
Reverse BAC X 5
Shoulder Press X 12
MOM
6 Inches x 10 IC
Flutter Kicks x 10 IC
Rosalita x 10 IC
Freddie Mercury x 12 IC
Hollywood x 10 IC (Left & Right)
BOM
COT
Name-O-Rama

Moleskin

YHC pointed out the importance of thanking Veterans on Veteran’s Day, but we must not forget to thank these men and women every chance we get.  Find an opportunity EVERYday to give thanks to someone and God.  Part of finding and showing appreciation is part of the life long fitness required by the men of F3.  Simply posting is not Fitness, but rather, seizing the opportunity to create a positive plan and executing it for the betterment of others, our families, and most importantly, God

News

Much Respect to Angus and Vila for representing F3 Chatt at the GrowRuck! 
Future opportunities for more PAX to get involved in GoRuck – Details to come.
Mr. Clean’s Exceptional Ed. Students are selling Christmas Greeting cards to any PAX interested.
Continued prayer for successful EHing and commitment from current PAX to a lifelong fitness goal.

Upcoming Qs

11/25/2017 – Landfill (Mr. Clean)
11/27/2017 – Beast Ridge (Delta)
11/28/2017 – Hill City (Steam Engine)
11/29/2017 – The Griff (Stairmaster)
11/30/2017 – Hill City (Laces Out)
Sincerely,
Mr. Clean

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Thanksgiving Eve

QIC: Steam Engine
PAX: Early Bird, Mr. Clean, Ohms
AO: The Griff
Date: 11/22/2017
Conditions: 42 degrees great weather to start Thanksgiving break

Disclaimer was delivered and we got started
Warm-up:
SSH IC 10x
Cotton Pickers IC 10x
Finkle Swing IC 10x
Imperierial Walkers IC 10x
Forward LAC IC 10x
Backward LAC IC 10x
Alternating Toe Taps IC 10x
FNG Challenge Penalty 6 OYO
The Thang:
Mosey to bigger parking lot across the street bc the one we parked at wasn’t big enough for what we were about to do
Greater Lot:
Indian run w/ Squats (5x): End man would stop and complete 5 squats and sprint to the front and repeat til we make it to baseball fields
Diamond:
Sprint  to 1st base
Forward lunge to 2nd base
Bernie Sanders to 3rd base
Backward lunge to home plate
Rinse and Repeat 3x
Once we completed we partnered up:
Wheelbarrow to 1st base switch partners and come back home
Took a small mosey to the Small Shack:
Wall sits w/ Muhammad Ali IC 10x
Wall sits w/ Joe Frazier IC 10x
Wall sits w/ push press IC 10x
Following the wall work PAX took a stroll to the base of the hill for one good sprint and continue to the random steps in front of the sketchy old school:
Stairs:
1 Leg Stair Jump to the top return to the bottom and get other leg
Calf Raises IC 10x
Rinse & Repeat 3x
With time winding down it was time to mosey back to the Flag for some 5MOM.
Mary:
RBC IC 10x
Flutter Kicks IC 10x
Hello Dolly IC 10x
Leg Raises OYO 10x
Pickle Pounders IC 10x
Rosalita IC 10x

Count-o-rama
Name-o-rama
WOD: “I am grateful for what I am and have. My thanksgiving is perpetual.” -Henry David Thoreau
Don’t forget to count your blessing everyday not just on Thanksgiving. We have so much to be grateful everyday like being able to wake up at 5 AM to go workout with a bunch of HIM.

Moleskine:
Tclaps for Early Bird for driving out to The Griff that’s not an easy drive coming from East Ridge. We appreciate your commitment to get better and make us better. Also, one day we will invest on a selfie stick for you. It was an honor to be able to Q at The Griff due to work I might not be able to Q here til next year when I’m back in the Chattanooga office so thank you. We might have been a small group but enjoyed the mumble chatter about cold gear, Ohm’s yoga pants, and holiday travel. Be safe everyone traveling and keep EHing.
-Steam Engine

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Stairway to Seven (Remastered)

QIC: Ohms
Date: 11/21/2017
PAX: Angus, Best in Show, Flemish, Laces-Out, Picasso, Prosciutto, Ringwald, Stairmaster, Steam Engine,
AO: Hill City

Conditions

[It was in the 30s and cold…but we warmed up quickly]

The Disclaimer

[This is F3…Fitness, Fellowship, and Faith. This is a free peer led workout and we do not claim to be professionals. Today’s workout will be fun, but also difficult so if you need to modify then please don’t hesitate.]

COP

  • Circle Burp
  • SSH x 12 IC
  • Cotton Pickers x 12 IC
  • Windmills x 12 IC
  • Infiniti Plank
    • Merkins x 7 IC
    • Mountain Climbers x 7 IC
    • Peter Parkers x 7 IC
    • Angle Grinders x 7 IC
    • Shoulder Taps x 7 IC
    • Wide Merkins x 7 IC
  • LAC’s x 10 IC
  • LAC’s Reverse x 10 IC
  • Shoulder Press x 10 IC
  • Moroccan Night Club x 10 IC

The Thang

Round 1 (Getting Warm)

  • 40 yard sprint
  • LBCs x 10 IC
  • 40 yard sprint
  • LBCs x 10 IC
  • 40 yard sprint
  • SSH x 10 IC
  • 40 yard sprint
  • SSH x 10 IC
  • Suicides

Round 2 (Stairway to Seven)

  • Start at bottom of the Stairs (where the Swamp Thang lives)
  • Box Jump one step
  • 7 Incline Merkins & 7 Dips
  • Box Jump next step
  • 7 Incline Merkins & 7 Dips
  • Rinse & Repeat until the top of the steps are reached

Round 3 (Mt. Midoriyama)

  • Bear Crawl to top of Mt. Midoriyama
  • 5 Burpees
  • Mosey back down to the bottom

Round 4 (Stairway to Seven…again)

  • Start at bottom of the Stairs (where the Swamp Thang lives)
  • Box Jump one step
  • 7 Squats
  • Box Jump next step
  • 7 Squats
  • Rinse & Repeat until the top of the steps are reached

Round 5 (Mt. Midoriyama…again)

  • Bernie Sanders to the top of Mt. Midoriyama
  • Mosey back down to the bottom

MARY

  • Leg Climbs x 15 IC
  • Dying Cockroach x 15 IC
  • American Hammers x 15 IC

Ball of Man

  • COT
  • Name-O-Rama
  • Prayer

 

Moleskin


 
 

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Deny and Follow

QIC: Rainman/Prosciutto
Date: 11/20/2017
PAX: Best in Show (Respect), Rainman, Prosciutto
AO: Beast Ridge

Conditions

Sub-30 temps, lots of steamy breath and teeth-chattering. Also, men in tight-tights.

The Disclaimer

Perfectly delivered, offered, and suggested by Rainman.

COP

Mosey to top of hill
SSH X 12
Squat X 12
Plank X 12
Right Hand Up X 6
Left Hand Up X 6
Mosey
Merkin X 12
LBC X 12
Plank X 12
Right Hand Up X 6
Left Hand Up X 6
Mosey
Hello Dolly X 12
Rosalita X 12
Plank X 12
Right Hand X 6
Left Hand X 6
Mosey
Squat X 12
Angle Grinder X 12
Mosey to top of hill
SSH X 12

The Thang

The Red Hot Chili Pepper:
All counted in cadence.
– 20 Left Leg Step Ups (aka Tatum Channings)
– 10 Dips (aka Freak Nasties)
– 20 Right Leg Step Ups (aka Channing Tatums)
– 10 Derkins
– 16 TCs
– 8 FNs
– 16 CTs
– 8 Derkins
– 12 TCs
– 6 FNs
– 12 CTs
– 6 Derkins
– 8 TCs
– 4 FNs
– 8 CTs
– 4 Derkins
– 4 TCs
– 2 FNs
– 4 CTs
– 2 Derkins
**Mosey to hill for three light pole Bernie Sanders and run down to shovel flag
6MOM:
– Flutter kicks x 12 IC
– LBC x 12 IC
– American Hammers x 15 IC
– Hollywoods x 12 IC right/left
– Plank x 15 IC

 

Moleskin

Rainman offered up a few verses from this past weekend’s lesson with the youth he teaches at church, notably, Luke 9:23, with regard to Jesus’ teachings to his disciples about denial and trusting in Him.

“If anyone would come after me, he must deny himself and take up his cross daily and follow me”

Upcoming Qs

11/21 – Ohms convering for Vila (Hill City)
11/22 – Stairmaster (The Griff)
11/23 – Thanksgiving – Shared Q – Mr. Clean & Prosciutto & ???? (Hill City)
11/25 – Mr. Clean (Landfill)

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The GRIFF

QIC: Ohms
Date: 11/15/2017
PAX: Banjo, Laces Out (Respect), Mr. Clean, Picasso, Snowflake, Stairmaster,
AO: The Griff (Vendergriff Park)

Conditions

Brrrrr….it’s cold in here…there must be some Burpees in the Atmosphere! 32 deg F, dark, and a slight breeze.

The Disclaimer

The disclaimer was given swiftly and to the point….this is F3 (Fitness, Fellowship, & Faith), we are not professionals, we are here to get nice bodies, enjoy quality bro time, while simultaneously having fun. The exercises today may be difficult and if you need to modify then feel no shame in doing so. If you are to get injured, we will find a way to get you the help that is needed.

COP

– SSH x 25 IC
– Cotton Picker x 15 IC
– Imperial Walkers x 15 IC
– Windmills x 15 IC
– Infiniti Plank (Merkins, Alternating Shoulder Taps, Peter Parkers, Mountain Climbers, Merkins) : All exercises are done in the plank position with no breaks in between…do NOT get out of that plank!….10 reps per exercise
– LAC x 12 IC
– Reverse LAC x 12 IC
– MNC x 12 IC
– Chinooks x 12 IC
– Shoulder Press x 12 IC

The Thang

The G.R.I.F.F

  • G: Gorilla Humpers x 25 IC
  • R: Rapid Fire Rock Circuit
    • (Bicep Curls, Shoulder Press, Bent-Over Row, Squats) x 5
    • Suicides
    • (Bicep Curls, Shoulder Press, Bent-Over Row, Squats) x 4
    • Suicides
    • (Bicep Curls, Shoulder Press, Bent-Over Row, Squats) x 3
    • Suicides
    • (Bicep Curls, Shoulder Press, Bent-Over Row, Squats) x 2
    • Suicides
    • (Bicep Curls, Shoulder Press, Bent-Over Row, Squats) x 1
  • I: Indian Runs around the track and across the road to the parking lot of the base of the Hixson Hill.
  • F: Forest to the Sea
    • Crab Walk 20 yards → 5 Burpees →Bear Crawl up the Hill → Mosey back
    • Crab Walk 20 yards → 4 Burpees →Bear Crawl up the Hill → Mosey back
    • Crab Walk 20 yards → 3 Burpees →Bear Crawl up the Hill → Mosey back
    • Crab Walk 20 yards → 2 Burpees →Bear Crawl up the Hill → Mosey back
    • Crab Walk 20 yards → 1 Burpees →Bear Crawl up the Hill → Mosey back
  • F: Five Minutes of Mary
    • Asheville Abs
    • Freddie Mercury x 15 IC
    • LBC’s x 15 IC
    • Pickle Pounders x 15 IC
    • Plank x 15 IC
    • Dying Cockroach x 15 IC
    • Flutter Kicks x 15 IC
    • Plank x 15 IC

Moleskin

Dedication: This morning YHC wanted to give a shoutout to the brothers that are dedicated to getting better. Our brother Laces Out went through some hard times this past week, but despite all of his hardships he was back out in the gloom. It takes dedication to and hard work to constantly improve…be all in or get all out, there is no halfway!

News

GrowRuck 2017 this Saturday (11/18/2017)…be sure to be at the Dreadmill at 0700 for an awesome beatdown by the founder sod F3 Dredd and OBT.
 

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Potato, Egg, and Coffee Bean

QIC: Angus
Date: 11/16/2017
PAX: Laces Out, Stair Master, Snowflake, Early Bird, Best in Show, Ohms, Prosciutto, and Vila
AO: Hill City

Conditions

50 Degrees and Dry

The Disclaimer

Delivered with authority and understanding.

COP (IC)

SSH x 20
Merkin x 10
SSH x 20
Squat x 15
The PAX were looking a bit slow and were dragging a bit on their SSH — so YHC took em on a run around the Twin Hills back to the Loveshack.
SSH x 20
Merkin x 10
LAC x 15 (FWD/BWD)
Chinooks x 15 (CW/CCW)
MNC x 15
Shoulder Press x 20

The Thang

We move straight to Mt.Midoriyama
The Gross
Execute 12 Reps of 12 Exercises = 144
Round 1 – Diamond Merkins, Squats, LBCs, and Run to the top
Round 2 – Merkins, Jump Squats, American Hammer, and Bernie Sanders to the top
Round 3 – Wide Merkins, Lunges, Flutter Kicks, and Lunge to the top
Round 4 – Angle Grinder, Jump Lunge, Freddy Mercury, and Bear Crawl to the top
Mosey to the Swamp
Box jump to the top and at each step perform 5 dips
10 Mom (IC)
Taken from Ohms “Infinite Plank” keep those feet off the ground.
Flutter Kicks x 15
Box Cutter x 15
Hello Dolly x 15
American Hammer x 20
Freddy Mercury x 20
Leg Climbers x 12 each leg
Boat / Canoe
The Grand Finale
LBC x 65

Moleskin

Potato, egg, and coffee bean

A daughter complained to her father that she’d been having a hard time in life. Tired of fighting and struggling, she didn’t know how she was going to make it.

Her father took her to the kitchen. He filled three pots with water and placed each on a high fire. Once the three pots began to boil, he placed potatoes in one, eggs in the second pot, and ground coffee beans in the third.

He then let them sit and boil, without saying a word. The daughter waited impatiently. After twenty minutes he turned off the burners.

He took the potatoes out of the pot, and placed them in a bowl, pulled the eggs out and placed them in a bowl, and ladled the coffee out into a cup.

Turning to her he asked “What do you see?” “Potatoes, eggs, and coffee” she replied hastily.

“Look closely” he said. She did and noted that the potatoes were now soft. He then asked her to take an egg and break it. After pulling off the shell, she observed the hard-boiled egg. Finally, he asked her to sip the coffee. Its rich aroma brought a smile to her face. “What does this mean?” she asked.

He then explained that the potatoes, the eggs and coffee beans had each faced the same adversity – the boiling water.

However, each one reacted differently.

The potato went in strong, hard, and unrelenting, but in boiling water, it became soft and weak. The egg was fragile, with the thin outer shell protecting its liquid interior until it was put in the boiling water. Then the inside of the egg became hard. However, the ground coffee beans were unique. After they were exposed to the boiling water, they changed the water and created something new.

“Which are you,” he asked. “When faced with adversity, how do you respond? Are you a potato, an egg, or a coffee bean? “

In life, things happen around us, and things happen to us. The only thing that truly matters is your choice of how you react to it and what you make of it. Learn, adapt and choose to make the best of each experience.

“Life is 10% of what happens and 90% how we react to it” – Charles Swindoll

News

This Saturday 0700 post at The Dreadmill to celebrate 1 year of F3 Chatt with the Convergence

Upcoming Qs

11/18 – Dredd and OBT (The Dreadmill)
11/20 – Rainman (Beast Ridge)
11/21 – Vila (Hill City)
11/22 – Steam Engine (The  Griff)
11/23 – THANKSGIVING DAY
11/25 – Mr. Clean (The Landfill)
_Angus Out

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Whole Lot

QIC: Rainman
Date: 11/13/2017
PAX: Prosciutto, Steam Engine, Best in Show
AO: BEastRidge

Conditions

It was a surprisingly warm 49 degrees. Great morning for a good beat down. 

The Disclaimer

The disclaimer was routinely given due to the fact that we had regulars. 
Warm-Up
QIC read a 1 John 4:18 to begin, “There is no FEAR in love, but perfect love casts out FEAR.” QIC clued the PAX in on the workout exclaiming, “Even when there is a ‘whole lot’ in front of you or on your plate, do not fear, God is there ever step of the way.”
(18 Count in regard to the verse)
9-Burpees in honor of the FNG Challenge
SSH x 18 IC
Cotton Pickers X 18 IC
SSH X 18 IC
Mountain Climbers X 18 IC
Squat X 18 IC
Butt Kickers X 18 IC
SSH X 18 IC
Calf Raises X 18 IC
Imperial Walker X 18 IC
Cotton Pickers X 18 IC
SSH X 18 IC
THE THANG: Whole Lot (Pun Intended)

  • Whole Lot Suicide: 21 Lines
  • Squat X 25 IC
  • Whole Lot Bear Crawl Down
  • Merkin X 10 IC
  • Whole Lot Bear Crawl Back
  • Merkin X 10 IC
  • Whole Lot Karaoke Down
  • Squat X 25 IC
  • Whole Lot Karoke Back
  • Squat X 25 IC

That Arm Thang

  • Baby Arm Circles X 12 IC
  • Dips X 12 IC
  • Reverse BACs X 12 IC
  • Dips X 12 IC
  • Overhead Claps X 12 IC
  • Morraccan Night Club X 12 IC
  • Shoulder Press X 12 IC

3-MOM

  • BBSU X 18 OYO
  • LBCs X 18 IC
  • Leg Climbers X 18 (9 each leg) IC

MOLESKIN:
Given throughout the beatdown.
Count o rama
Name o rama
Steam Engine brought it home and prayed us out.
 
 

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Saved by the Bell

QIC: Ohms
Date: 11/11/2017
PAX: Stairmaster, Mr. Clean
AO: The Landfill (White Oak Park)

Conditions

Chilly morning around 35 deg F, slight breeze, and excellent time for breathing in the cold air.

The Disclaimer

The disclaimer was given with patience and precision. Today was Q School so the true definition of the disclaimer was provided.

COP

-SSH x 15 IC
-Imperial Walkers x 10 IC
-Cotton Pickers x 15 IC

The Thang

Note: Partnered up. All of these exercises were done using a 35lb cinder block, known in the F3 world as a Coupon. While one partner was weight lifting, the other partner was holding plank. When partner 1 finished with the coupons, the partners swapped roles. This continued on continuously without rest for a total of 10 minutes…until the bell rang.
STAGE 1:

  • Bicep Curls x 10 OYO
  • Tricep Extension x 10 OYO
  • Squats x 10 OYO
  • Rinse and Repeat all of these exercises for a total of 10 min
  • CARDIO: Suicides for 5 continuous minutes without rest

STAGE 2:

  • Shoulder Press x 10 OYO
  • Elf on the Shelf x 10 OYO
  • Merkins x 10 OYO
  • Rinse and Repeat all of these exercises for a total of 10 min
  • CARDIO: Indian Runs for 5 continuous minutes without rest

STAGE 3:

  • Bench Press x 10 OYO
  • Bent-over Row x 10 OYO
  • Lawn Mowers x 10 OYO
  • Rinse and Repeat all of these exercises for a total of 10 min
  • CARDIO: Mt. Fuka-Me Hill Climbs for 5 continuous minutes without rest

Moleskin

11/11/17 marks the 98th anniversary of Armistice Day, now Veteran’s Day, and we like our totals here in F3. Here are some totals for us to ponder.

  • 16.1 Million served in at least one war
  • 16 Million served in the first two World Wars
  • 14.5 Million Served in Korea, Vietnam, and Persian Gulf
  • 6 Million Veterans served during Peacetime
  • 558,000 World War II Veterns still living

All this adds up to ONE. One country to celebrate Freedom. One regular person making a choice to defend someone they may or may not know. One true, living God granting us the grace to have all of this! Thank a Veteran and God today for what you are blessed with.

News

  • 11/18/17 – Grow Ruck, Grow School, and 0700 Beatdown @ The Dreadmill led by the founders of F3, Dredd and OBT

Upcoming Qs

  • 11/14/17 – Workout @ Hill City led by Delta
  • 11/15/17 – Workout @ The Griff led by Ohms
  • 11/16/17 – Workout @ Hill City led by Angus
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The James Brown ROT

QIC: Angus
Date: 11/8/2017
PAX: Early Bird, Flemish, Picasso, Prosciutto, and Vila
AO: Hill City

Conditions

55 Degrees and wet

The Disclaimer

Expeditiously delivered, twice. (Once again for the late comers).

COP

The COP was assessed as the 10 burpee penalty from no shovel flag (thanks ohms, we hope those tenderloins get better) and 9 additional burpees for the FNG Challenge — we are either gonna get good at EHing or at burpees.

The Thang

This morning YHC covered for our man Laces Out who recently experienced a tragedy with the loss of his Father in Law. We are here to rally and support our community with vigilance and fervor. We cover the family of Laces out in prayer, knowing and trusting that the SkyQ has redemption for us all.
The James Brown R.O.T. (Xmas Abs Edition)
YHC began the F3 Journey in Augusta Region — the home of The Augusta National Golf course and James Brown. The HIMs of the North Augusta dreamed up The ROT (as inspired by The Bull of F3 Columbia) described by Crab Legs:

Be warned, this is not your normal F3 boot camp #workout. It is a #CSAUP event designed to be more difficult and therefore should only be undertaken once a week. The ROT is not suitable for FNG’s, unless of course they are feeling extremely frisky.
Equipment needed-
You’ll need normal F3 WO attire (gloves optional), a watch for keeping time, and definitely bring water. Rucks or coupons are optional, but are worth additional points.
Link to Full Backblast / Description
 

Since we don’t have the same geographic set up, we modify and make it suit our riverfront.
Start at the Blue Rhino and head toward the end of the walkway in the direction of the Loveshack.
Stop at every bench along the walk way and perform the following exercises:
10 x Burpees
10 x Step Ups (Right Leg)
15 x Squats
10 x Step Ups (Left Leg)
20 x Merkins
For our Xmas Abs Edition we swapped out the Burpees for Big Boy Sit Ups.
There are approximately 14 “Stations” along the walkway. If you can finish all of it with time to spare head back to the blue rhino and start again.
Making it to the end once is 1 Rep.
1 Rep totals:
140 Burpees
280 Merkins
280 Step Ups
210 Squats
1.1 Miles
Thank you to Dabo and Crab Legs for pushing YHC through many a cold morning getting better on The ROT — without their presence and motivation I wouldn’t be have the confidence to lead today.

Moleskin

“Our greatest weakness lies in giving up. The most certain way to succeed is to try just one more time.” – Thomas Edison aka T. Eddy
Special words of wisdom from Flemish who never found us this morning because he didn’t check GroupMe:
“Word to the wise. Check group me when you’re late. Today has been great cardio running around Chattanooga trying to find the group.”
Luckily, he found us on our return to the love shack in time for the COT.

News

11/11 – Q School
11/17 – 1 Year Convergence  / GrowRuck
 

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Mr. Clean’s Cherry Blast Q (Stand By Your Man)

QIC: Mr. Clean
Date: 11/8/2017
PAX: FNG-Easy Mac, Ohms, Snowflake, and Stairmaster
AO: The Griff (Vandergriff Park)

Conditions

55 deg. F, soggy, foggy, some groggy PAX, but all feeling froggy for a beatdown
When 0530 arrived, YHC wanted to bring “Glad Tideings with great Joy” for a good cleaning in the soggy weather.  The excitement was especially high for the “veteran” PAX as we had an FNG make the trip all the way from atop Signal Mountain.  The disclaimer was given swiftly and the fun began.
 
Warm-Up:

  1. SSH IC X20
  2. Imperial Walkers IC x15
  3. SSH IC x15
  4. Cotton Pickers IC x15
  5. SSH IC x12
  6. BACs IC x15
  7. Reverse BACs IC x15
  8. Moroccan Night Clubs IC x15

The Thang

The Thang:
Round #1: Sorta DORA
With a good warm-up, sweat broken, and a slow count Imperial Walker round, the PAX were instructed to mosey to the light single light pole not following “Ohms Law”.  The PAX partnered up and positioned themselves for the Sorta Dora Beatdown.

  1. PAX # 1 – Ran to 4th Light Pole & Back (Approx 100 yards)
  2. PAX # 2 – Merkins
  • Rinse and Repeat until 100 reps have been completed
  1. PAX # 1 – Ran to the 4th Light Pole & Back (Approx 100 yards)
  2. PAX # 2 – LBCs
  • Rinse and Repeat until 200 reps have been completed
  1. PAX # 1 – Ran to the 4th Light Pole & Back (Approx 100 yards)
  2. PAX # 2 – Squats
  • Rinse and Repeat until 300 reps have been completed

 
Round #2: Coupon Gassers
Mosey to the small parking lot and grab a rock to hopefully find their own “Dewayne”.

  1. Perform Bent Over Rows, Bicep Curls, and Shoulder Presses x 10 (with coupon)
  2. Sprint 5 yards and back.
  • Rinse and Repeat until you reach the 20 yard mark

Round #3: Stand By Your Man
After returning their rocks, The PAX were instructed to complete Tammy Wynette exercises and obvious MumbleChatter ensued.  PAX stood by their partners and completed the following:

  1. PAX #1 – 10 Squats
  2. PAX #2 – 10 Merkins
  • Rinse and Repeat until 50 of each exercise was completed.

 
Totals Per Pax:

  • 1.5 Miles
  • 100 Merkins
  • 100 LBCs
  • 350 Squats
  • 40 Bent Over Rows
  • 40 Bicep Curls
  • 40 Shoulder Presses
  • 50 Shoulder Presses

Mosey back to The Love Shack.
 
 
 

Moleskin

Chattanooga is our city here in F3, but we also have our communities within that city (Beast Ridge, The Griff, Hill City, and The Landfill) and of course, we have each other.  In the wake of San Antonio, the continuing heartache associated with the hurricanes, and our brother Laces Out, we are all challenged to support those communities by providing a shining example of support and lending hands up to those in need.

News

*Q School 11/11/2017 (Landfill)
* GrowRuck 05 / Grow School (November 18th)
* FNG Challenge; Starting tomorrow and going through end of November the workouts will begin with 10 Burpees. Deduct 1 burpee for every FNG until end of November.

Upcoming Qs

11/9/2017 – Laces Out (Hill City)
11/11/2017 – Q School (Landfill)
11/13/2017 – Steam Engine (Beast Ridge)
11/14/2017 – Delta (Hill City)
11/15/2017 – Ohms (The Griff)
11/16/2017 – Angus (Hill City)
11/18/2017 – GROW RUCK
11/20/2017 – Rainman (Beast Ridge)
Sincerely,
Mr. Clean