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BLIMPS on the Bridge

QIC: Laces Out (Respect)
Date: 8/2/18
PAX: Back Pew, Bogey, Dutch Oven, Free Candy, Headshot, Ringwald, Speed Bump, Stairmaster, Sundance, Utters, VSquared, Whittler, FNG-Flash ‘n Slide
AO: Hill City

Conditions: 70o and cloudy with mist in the air

The Disclaimer:

Welcome to F3. This is a peer-led workout. I am not a professional. You are here under your own volition. Be aware of your surroundings. Push yourself. Modify if necessary. Don’t get hurt, but if you do we’ll carry you to your car.

COP

Mosey to Great Hall.
20 SSH IC
12 Finkle Swing (each leg)
15 SSH IC
12 Imperial Walker IC
12 Diamond Merkin IC
30 Plank IC
21’s (1-5 IC out loud; 6-21 silent) Burpee penalty-3 burpees assessed
12 Good Mornings IC
15 SSH IC

The Thang

Did the following exercises across the bridge stopping every 50 yds or so till we made it to the other side and then the same on the way back. A few 10 counts along the way also.
BLIMPS on the Bridge
B-Burpees 10 OYO
L-Lunges 15 IC
I-Imperial Walkers 20 IC
M-Merkins 20 OYO
P-Plank Jacks 15 IC
S-SSH 20 IC
Mosey to the Blue Rhino

COT

Countarama, Namearama
Proverbs 1:7 “The fear of the Lord is the beginning of wisdom.” Today, let the proper view of God (awe, fear) and proper view of ourselves (woe is me) guide us to all wisdom. Also, ask “What is the wise thing to do?”
Prayer requests

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CH CH CH CHANGES..,

 

 

QIC: Best In Show
Date: 7/28/2018
PAX: Back Pew, FNG-Choir Boy, Dirty Laundry, Free Candy, Mr. Clean, Picasso, Sundance, Threeskin, VSquared, Whittler
AO: The Landfill

Conditions

70 degrees with the full moon still hanging in the sky

The Disclaimer

Given with clarity  You are here of your own free will to get better. I am NOT a professional.
 

Warm up

x15
SSH
3rd Grade
HIGH KNEES
SSH
FIRE HYDRANTS
SSH
IMPERIAL WALKERS
MTN CLIMBERS
SSH
PLANK
ST BERNARD SQUATS
 

The Thang

Being I took this Q on short notice to help a brother out, decided cardio would be the plan.
Mosey down to middle earth parking lot and circled up the pax and repeated the warm up in reverse order. Followed by a mosey to the bottom of the hill and back up to the dog park shelter.
At the shelter we partnered up;
Pax 1- wall sits w/ Joe Frazier
Pax 2- Quick Feet
Switch and then
Pax 1-wall sits w/shoulder press
Pax 2-Quick Feet
switch and then
QF/ LBAC
QF/RLBAC
QF/PLANK
QF/MERKIN
See what I did there?
time for more running up the hill to finish up the festivities with a
LAZY DORA that consisted of;
100 Merkins
200 Flutter Kicks
300 Squats
Called time

COT

“Change is hard at first, messy in the middle but beautiful in the end”
We are all changed by our experience with F3. Most are changed physically, some spiritually and others personally. But we are all changed
it may be messy at first (and painful sometimes!), but at the end we are changed for the better.

Moleskin

A big part of F3 is the brotherhood. And brothers help each other. I was asked to take this Q on short notice and I could have very easily said no. But I realized that this is part of our brotherhood, a brother needed help and came to me. That is the part of F3 that has had the best impact on me beyond the physical aspect. To be involved with this group of men has been a great experience for me and will continue to be. I was an honor to lead on this day.

News

[Fill in News]

Upcoming Qs

[*Not Required* But add the upcoming if you can]

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Rinse and Repeat – Rainy Day

 

QIC: Geek Squad (Drew Rimback)
Date: 08/02/2018
PAX: Ducktales, Fissure,Kodak, Leftovers, MilkMan, Mr. Clean, PostMan, Radiohead, The Count, FNG-CosPlay (Scott Dixon), FNG-Saddlebags (Brandon Hudson)
AO: The Huey

Conditions: 70 degrees with steady drizzle

The Disclaimer:  This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car. 

Da Warm Up (Starting in the Rotunda)

SSH x 20
Butt kickers x 15
Wide High knees x 15  
Windmills x 15
Imperial Walkers x 15
Mosey to the Track

The Thang

“Merkin Mile” do each set together.
1 lap, then 25 merkins, 50 LBCs, then 75 squats for first 2 laps (.5 mi).
1 lap, then 25 merkins, 50 LBCs, then 25 squats in cadence 2nd 2 laps (.5 mi)
 
Mosey to the Pavillion
Use the picnic tables for next set of exercises. All SC OYO. start next set together.
Dips x 15
Incline x 10
Decline x 10
Step ups x 10 (each leg)
 
Mosey to the Flag
Marys (all IC)
Heel touches x15
Freddy Mercury x15
Flutter Kicks x15
LBCs x15
Hello Dolly x 15
 

COT

 

Moleskin

“King Agrippa, do you believe the prophets? I know that you believe.” And Agrippa said to Paul, “In a short time would you persuade me to be a Christian?” And Paul said, “Whether short or long, I would to God that not only you but also all who hear me this day might become such as I am—except for these chains.”” Acts 26:27-29 ESV http://bible.com/59/act.26.27-29.esv Acts 26: 28
Paul preaching Christ before King Agrippa and his response to Paul was, you almost convinced me to believe in Christ! What a sobering thought!
Last week, while I was at children’s camp with my oldest son, Anthony, I was challenged with deciding to either be “all in” or “almost” in regard to being rescued from my sin and self and being challenged to rise above!  I can “almost” do a lot of things, but there are only a few things I can be “all in” about! Faith and Fitness are areas I desire to be “all in” about.
Even if you aren’t at a point in your life where you are “all in” for Christ, I challenge you to be “all in” for F3 and give it all you have in every workout. In order to do so, you have to do the faith part. That begins with opening up a little and being willing to start a faith journey.
Over the past two months, I was challenged to commit to a minimum of 3 days a week to F3 and was told I would see noticeable results. Now, being 8-9 weeks in, it hasn’t been easy and there were several mornings, especially in the last couple of weeks, that I was tired and wanted to choose to “fart sack” rather than show up. However, I pushed through, did workouts on my own when out of town and remained “all in.”   The results are starting to be noticed and this is the start of a journey, I want to see continue.
Thank you to all of you who are “all in” and challenge me regularly. I need the accountability and encouragement! No matter where you are in your faith journey, there are plenty of us around this circle of trust, who will cheer you on. I know several here today, that will gladly make themselves available to talk. So,  if and when you are ready to start a new chapter of your faith journey, we will be prepared to share about ours and work through any questions you may have.
I leave you with this… I challenge you to be “all in” for all 3 components of F3, including the faith piece. It’s not F2 or F1, it’s F3 for a reason, for a purpose! I challenge each of you with not settling for “almost”, in life, at work, and in your faith, but rather, choose this day to be “all in” in all you do and see what kind of results you get!
That’s all I got!

 
 

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Parking Lot Beatdown

QIC:  Fissure
Date: 08/01/2018
PAX: Free Candy, Choir Boy, Tony Boyd aka Journey (FNG), Oscar, Sidekick, Whittler, Threeskin
AO: Beast Ridge

Conditions

70 but felt like 75, 91% humidity, wind 2 mph SSW

The Disclaimer

This is F3.  You came on your own free will.  I’m not a pro and I don’t know about your injuries so push yourself but don’t hurt yourself.

COP

“Slaughter Starter”  10 burpees, 9 squats, 8 burpees, 7 squats, 6 burpees, 5 squats, 4 burpees, 3 squats, 2 burpees, 1 squat, 10 burpees.
Lined up at first line of cones.  4 Pax held a DRP coupon.  Mosey to cones 75 yards across the lot and hand off the DRP.  Mosey back.  Next rounds went high knees, butt kickers, side shuffles then another round of moseying.  The Pax were gassed.
Circled up for SSH x 25 IC, LBACs x 15 IC, Reverse, Cherry Pickers, Shoulder press, Travoltas (or Saturday Night Fevers) x 10 each arm IC, Carolina Dry Docks x 10 IC, Hand release merkins x 10 OYO, SSH x 25 IC

The Thang

8 stations lined the front of parking island 1 for round 1

  • Burpee broad jump x 7 out then back
  • Overhead clap while holding Al Gore
  • Merkins
  • Squats with DRP
  • Bent over rows with DRP
  • Curls with DRP
  • Overhead lunges with DRP
  • Plank

Pax moved up the line when station Burpee/Broad jump was completed
Round 2 subbed Burpee broad jumps for a 75 yard sprint and back
Circled up for more SSH, Squats, Merkins then more SSH to get heart rate back up
MOM
Flutterkicks x 15 IC
American Hammers x 10 IC
Donkey Kicks x 10 OYO
Pickle Pounders x 10 IC
Flutterkicks x 15 IC
Boxcutters x 10 IC

COT

I shared a story about Jarrod Lyle, a PGA tour player who has dealt with cancer for the last 20 years.  His battle is coming to an end and it’s a tough story that hit me hard yesterday.  I have two young kids like Jarrod.  I’m close to his age.  It was a good reminder that we’ve got it made and need to be thankful.
https://golfweek.com/2018/07/31/jarrod-lyle-decides-to-stop-cancer-treatment-he-has-reached-his-limit/?utm_source=golfweek&utm_medium=recirc&utm_campaign=rail-most-popular

Moleskin

This was a bit of a retread from my recent Q at The Huey but with all new guys it worked well and the guys worked hard!

News

Cam Run  8/25 will replace The Landfill, https://www.camrunchattanooga.com/ 
Scenic City Mud run, 9/1, http://sceniccitymudrun.com/
GoRuck Chattanooga Tough, 8/17 https://www.goruck.com/event-13223/
Memphis GrowRuck, 9/21 thru 9/23, https://f3nation.com/2018/06/24/growruck-12-memphis-pre-blast/

Upcoming Qs

https://f3chattanooga.wpcomstaging.com/q-schedule/

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Christmas in July

QIC: Threeskin
Date: 07/30/2018
PAX: Best In Show, Early Bird, Fissure, Free Bird, Prosciutto, Ringwald, Sidekick, The Count, Whittler
AO: Beast Ridge

Conditions

Humid, with light fog reminiscent of snow on the ground…

The Disclaimer

I’m not a pro and I was the newest PAX in attendance.  We were all there because we wanted to be.

COP

Stocking Stuffers
Good Mornings
SSHs
Seal Claps
SSHs
Baby Arm Circles
SSHs
Military Press
SSHs
Imperial Walkers
SSHs
Lunge to Curb
Calf Stretch

The Thang

Mosey to the Soccer Field
The 12 Exercises of Christmas
[An increasing set exercise routine in the fashion of the song, 12 Days of Christmas]
Walk to starting position and skip between exercises on the count down to day one.
1st Day – 1 Incline Merkins (add a day)
2nd Day – 2 Burpees (count down each day to day 1 then add a day)
3rd Day – 3 Incline Merkins (count down each day to day 1 then add a day)
4th Day – 4 Lunges (count down each day to day 1 then add a day)
5th Day – 5 Incline Merkins (count down each day to day 1 then add a day)
6th Day – 6 Imperial Walkers (count down each day to day 1 then add a day)
7th Day – 7 Incline Merkins (count down each day to day 1 then add a day)
8th Day – 8 Merkins (count down each day to day 1 then add a day)
9th Day – 9 Incline Merkins (count down each day to day 1 then add a day)
10th Day – 10 Plank Jacks (count down each day to day 1 then add a day)
11th Day – 11 Incline Merkins (count down each day to day 1 then add a day)
12th Day – 12 Squats (count down each day to day 1 then add a day)
Mosey to the Parking Lot

COT

Counted to 10 with a slight hiccup at the count ironically.  
Namearama followed.
Encouragement to spend time on what you want to be good at. Discussed the 10,000 hrs from the book, Outliers by Malcolm Gladwell.  It takes time and opportunity to be an outlier, do what it takes to be ready.  
Work: practice, study, improve
Family: commit, unplug, play
Self: find what charges your battery the most efficiently.  The first step was showing up this morning.
Word of the Day: OHIO = Only Handle It Once

 

News

Reach out to The Count for Coin Purse’s info. 

Upcoming Qs

Fissure on Wednesday!

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Gone Swimming

QIC: Mr. Clean
Date: 08/01/2018
PAX: Ducktales, Geek Squad, Ohms, Ringwald, Snookie, and The Count (Respect)
AO: Lion’s Den

Conditions

69 degrees. 93% humidity. Still but very good air quality.

The Disclaimer

I am Mr. Clean and will be on Q today. I am not a professional, you are here on your own free will, push yourself but don’t hurt yourself, and if you hurt yourself, then we will do our best to help.

COP

SSH x25 IC
Finkle Swings 10 OYO
BAC x12 IC
Reverse BAC x12 IC
Moroccan Night Club x12 IC
Cherry Pickers x12 IC
Shoulder Flies x12 IC
Shoulder Press x25 IC
Fire Hydrants x10 IC

The Thang

YHC felt the need for a leg day today, so the Pax got healthy dose of leg work. Pax 1 ran to top of the bleachers while Pax 2 did the following exercises for a Dora.

Dora 1-2-3

50 – Lunges
100 – Squats
150 – Box Jumps

11’s

Pax moseyed over to the practice fields and completed 11’s.
Squats at the top of the hill. BBSUs at the bottom of the hill. Mosey over to the repelling tower. Bear crawled up and down the hill twice.
MOM

COT

Thanks to the Pax that help hold each other accountable. If you’re struggling with something, just remember this… “Fail until you don’t fail again”. Just keep plugging along until you’ve figured out the most efficient, successful way to complete a task.

Moleskin

Swimming occurred at today’s workout….

News

Still Hollow
GoRuck Tough
Cam Run — Replacing the Landfill

Upcoming Qs

https://f3chattanooga.wpcomstaging.com/q-schedule/

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Deck Of Pain

QIC: Stairmaster
Date: 7/31/18
PAX: Stairmaster, The Count (Respect), VSquared, Moondance, Flemish, Ringwald, Gummy (F3 Charlotte), Dutch Oven, Laces Out (Respect), The Peddler, Sunshine, Care Bear, Back Pew
AO: Hill City
Conditions:
Disclaimer:
This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible.
COP:
Warm up: Great Hall
-15 SSH IC exercise
-15 Imperial Walker
-15 SSH IC exercise 
-15 High Knee IC exercise 
-15 Wide Knee IC exercise
-15 Mountain Climber IC exercise
-12 LB arm forward
-12 LB arm back
-15 SSH Ic exercise 
The Thang :
YHC had Vsquared shuffle the deck of 52 cards and then away we went chopping at the stack of OYO exercises. A couple cards in we were all drenched in sweat from the humidity.  Hearts = Burpees, Diamond =LBCs, Clubs = Merkins, and Spades = Squats. Aces demanded 11 reps, face cards worth 10 and so on.
Moleskin: N/A
 
 

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Sua Sponte

QIC: Mr. Clean
Date: 07/31/2018
PAX: Ducktales, Geek Squad, Leftovers, MilkMan, Mr. Clean, and Radiohead
AO: The Huey

Conditions

71 degrees. Very high humidity. Storms and heavy rains have not arrived. Ants were in abundance.

The Disclaimer

I am Mr. Clean and will be on Q today. I am not a professional, you are here on your own free will, push yourself but don’t hurt yourself, and if you hurt yourself, then we will do our best to help.

COP

SSH x25 IC
Finkle Swings 10 OYO
BAC x12 IC
Reverse BAC x12 IC
Moroccan Night Club x12 IC
Cherry Pickers x12 IC
Shoulder Flies x12 IC
Shoulder Press x25 IC
Fire Hydrants x10 IC

The Thang

YHC went to an old friend from the playbook as I was filling in for the fill in Q this morning. Six Pax with strong minds and full hearts will get you going.

Dora 1-2-3

100 – Hang Cleans
200 – Curls
300 – Squats
(In Bench Dips on each exploration trip)
Pax chose a new partner. Pax 1 completed Block Bear Crawls to Pax 2 while Pax 2 was completing AMRAP SSHs. Flapjack. Rinse and Repeat.
Finished The Thang with a relay. Pax 1 completed 25 LBCs while Pax 2 did AMRAP Bent Over Rows. Pax 1 sprinter to Pax 2 tagged up and the relay was completed once a total of 100 LBCs were complete.
2nd Place – 5 Burpees
3rd Place – 10 Burpees
6 MOM

COT

At times we are “asked” to step up, make a spur of the moment decision, and be “put on the spot”. The only real way to become a better leader is to seize the opportunity to step up when the opportunity arises and, in turn, be prepared to accept constructive criticism to improve further leadership opportunities. Finally, this is F3, if you are felt led to lead, then do it and don’t be ashamed of how many times you do it.

BOM

Moleskin

Milk Man made his first Huey appearance and received the coveted Huey Flag from Leftovers as Leftovers transitions to Hill City.

News

Still Hollow
GoRuck Tough (check Slack for details)
August 25 — Cam Run replacing Landfill.

Upcoming Qs

August Q Schedule coming soon.

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Circuit City

 

QIC: Lugnut
Date: 07/24/2018
PAX: The Count (Respect), Fissure, FNG – Turtle, Kodak, Leftovers, Mr. Clean, Radiohead
AO: The Huey

Conditions- Warm, but not to warm, a little humid.

The Disclaimer

I am Lugnut. I will be your Q today. You are here on your own free will and you did not pay for this. Push yourself, do not hurt yourself. In the event you do, we will help you to your car.

COP

Mosey 1 lap around the track
SSH x 20 IC
Cherry Pickers IC
Cotton Pickers IC
SSH x 20 IC
 

The Thang

YHC informed PAX that we would be running a circuit, with noticeable groans from the peanut gallery. 
Circuit City
PAX were instructed to pick a partner for each circuit. Each circuit would consist of running to each light pole and performing increasing reps of the chosen exercise. PAX were instructed to learn at least one fact about their partner during the circuit.
Circuit 1 – Burpees
Circuit 2 – BBSU
Circuit 3 – 4 Count Pickle Pounders IC  (YHC was informed his cadence was off, YHC informed NANTAN that it was not as he was with The Count.
Circuit 4 – Merkins
Circuit 5 – American Hammers
Circuit 6 – Bernie Sanders, Karaoke, Bear Crawls (YHC took a dose of humble pie and had to modify. A very outstanding HIM reminded me that “If you can’t do it, don’t Q it) Point understood and taken.
We had time for 1 MOM – Fissure Kick (6”)

COT

YHC reminded the PAX to be authentic with everyone they encounter in their day to day. By asking questions and showing genuine interest in someone else you can change their outlook on the day or even better their life. Be an authentic person in all aspects of your life.

Moleskin

As mentioned above I had several moments when I thought I was out of gas. It was brought quickly to my attention and I corrected. From now on I will only Q what I can do. 
There was also a complaint of lack of instruction. Upon further investigation, it was determined that ears were closed during the said instruction. Just kidding Fiss!!!

News

Still Hollow Half – August 4th
GORUCK TOUGH August 17th
Cam Run – August 25
 

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Don’t Let “It” Weigh You Down

QIC: Ringwald

Date: 07/26/2018

PAX: FNG-Back Pew, Bogey, Cable Cutter, Dutch Oven, Flemish, Free Candy, Headshot, Laces Out, Magellan, Moondance, Ohms, Sidekick, Snookie, Speed Bump, Sundance, FNG-Utters, VSquared, Wort

AO: Hill City

Conditions

A glorious 64 degrees. No humidity in the air, and the breeze was perfect.

The Disclaimer

I am not what one would call a professional. You are here on your own free will. You were not forced to come this morning, but we will help you out somehow if you pull or tear something.

COP

The Great Hall

SSH X 20 IC
Imperial Walker X 15 IC
Ass Kickers X 15 IC
Squat Formation
Seal Claps – Front X 10 IC
Seal Claps – Up X 10 IC
Cherry Pickers X 10 IC
SSH X 20 IC
Plank
Right Hand Up – 10 IC
Left Hand Up – 10 IC
Low Plank X 10 IC

The Thang

I recently received my GoRuck plates, so I thought we could break one in the right way. A PAX will carry the coupon the entire workout unless the group is performing an exercise together.

Mosey to the beginning of the walking bridge.

Wave of Merkins
Each PAX performs a Merkin, except for the PAX in front of the coupon, they perform a burpee with the coupon. The group then rotates to the right. Repeat until everyone has gone.

Coupon Brigade
PAX makes a line shoulder-to-shoulder. The starting PAX passes the coupon to the next PAX and runs to the end of the line. Each PAX follows suit until we reach the halfway point of the bridge. To spice things up I added burpees after you get to the end of the line.

Mosey to 3/4 of the bridge.

Tricep Dips
All PAX performs 10 single count dips IC. The starting PAX puts the coupon on their lap and performs dips, then passes it to the next PAX. Rotate until all PAX have gone. 190 total dips.

Come back to the beginning 1/4 of the bridge.

Coupon Carry
One Pax carries the coupon to the end of the bridge and sprints back while the remaining PAX performs varying MOM exercises called out by Q. the second PAX goes and retrieves the coupon and brings it back. Repeat until everyone finishes.

COT

Count-o-rama
Name-o-rama
Named Back Pew and Utters

Moleskin

I used the weight as a symbol to recognize that we all have things that we carry around. Bad vibes, bad attitude, bad relationships. We cannot truly relax, breathe, be okay until we get rid of the weight that we carry. Work to rid yourself of your “weight”. Aye.

News

I will be filling out the Hill City Q schedule for August by early next week. Message me dates you cannot Q if you know I am going to put you on the schedule.