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The Magnificent Seven

QIC: Ohms
Date: 07/18/2018
PAX: Ducktales, Geek Squad, Mr. Clean, Snookie, The Count, Whittler
AO: The Lions Den

Conditions

80 deg F, ridiculously humid with clear skies and a zero breeze coming from anywhere…beautiful view of Signal Mountain though.

The Disclaimer

I am Ohms. I am on Q this AM. I am not a professional. Push yourselves and modify as you need to.

COP

– SSH x 25 IC
– 100m mosey
– Merkins, LBCs, Squats x 10 OYO
– Rinse and Repeat x 4

The Thang

First off, bit shoutout to Snookie. Yesterday at Hill City he received his F3 name and today at The Lions Den he EARNED it.
YHC started off the Thang by instructing the PAX to grab a coupon out of the truck and carry it to the bleachers via the track. Upon arrival, the coupons were set down and the fun began.
– Run 200m
– Tire flips x 14 OYO
The Seven
– Incline Merkins x 7 OYO
– Coupon Thrusters x 7 OYO
– Coupon Dead Lifts x 7 OYO
– Kettle Bell Swings x 7 OYO
– Burpees x 7 OYO
– Dips x 7 OYO
– Pull Ups x 7 OYO
– Box Jump to the top of bleachers
– Rinse & Repeat x 3
Mary
– Big Boy Sit-ups on repeat for 2 min

COT

CIRCLE OF TRUST:

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
 

News

Chattanooga GoRuck event – August 17th, https://www.goruck.com/event-13223/
Memphis GrowRuck event, September 21-23, https://f3nation.com/2018/06/24/growruck-12-memphis-pre-blast/

Upcoming Qs

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

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Murica Mile X 3

QIC: Sidekick
Date: 07/18/2018
PAX: Sidekick
AO: Beast Ridge

Conditions

Hot, Muggy, Foggy, Gloomy – Just the way we like it

The Disclaimer

I told myself I wasn’t a professional and that if i injured myself, well, I was SOL

COP

We (I) did some SSH IC X 15; 3rd grade Exercises IC X 15; LBC IC X 15; 5 Burpees for fun

The Thang

Murica Mile – that’s 1 mile with 100 Muricans.  Generally, 1/4 mile and 25 murican intervals.  I mixed it up and did 1/2 mile and 50 murican intervals, nobody objected to the audible.
I did 3 miles and 300 muricans to eat the 45 minutes.

COT

Someone once said you are defined by what you do when no one is looking.  We can all be better by living like someone is always watching.

Moleskin

Lots of sweat today.  Liked the longer intervals.

News

Back next week at Beast Ridge

Upcoming Qs

The Count on Monday July 23, Vila on Wednesday July 25

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Honor The Fallen

QIC: Sky Q
Date: 07/15/2018
PAX: Ducktales, Fast Lane, Fissure, Mr. Clean, Oscar, Steam (Knoxville), Whittler
AO: Roaming

Conditions

Muggy. Muggy.

The Disclaimer

You are here on your own free will. We are doing this to Honor the Fallen soldiers of the 2015 terror attacks. Be extra mindful of your surroundings and take care of those American Flags.

Three years ago today, our “world” here in Chattanooga changed…
It changed because the terror attacks of September 11th became much more real to our community. Terrorist were no longer just in far away lands or attacking our big cities but right here in our “little” town of Chattanooga.
We feel safe from the terrorist for a reason. We feel safe because men and women live by a code that says “greater love hath no man than to lay down one’s life for another”.
Five men gave that ultimate sacrifice three years ago to make sure others remained safe when the terrorism became real to us here in Chattanooga.
As Americans, our memories are often short. Here in F3 it is our responsibility to remember those that have sacrificed for others.
Sunday, 7 HIM of F3 rucked the 8.5 miles from the Startex of the attacks (Recruiting Centers) to the Endex of the attacks (Naval Reserve Center).
Armed with the appropriate gear as outlined by GoRuck, American Flags, and (thanks to Ducktales) a picture with the Fallen Five, these 7 men made the journey together as a small token of appreciation for what the “Fallen Five” did for us.
–YHC Out

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Live in the Moment…with Burpees

QIC:  Fissure
Date: 07/17/2018
PAX: Ducktales, Geek Squad, Hardtail, Leftovers, Lugnut, Mr. Clean, Picasso
AO: The Huey

Conditions

Less humid than yesterday but still get sweaty quickly weather.  Mr. Clean enjoys get sweaty quickly weather at all times, FYI.

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

Mosey to the back lot.  Commence Slaughter Starter.  10 burpees, 9 squats, 8 burpees, 7 squats, 6 burpees, 5 squats, 4 burpees, 3 squats, 2 burpees, 1 squat, 10 burpees.  The Pax were pumped!
Lined up at parking island 1 facing parking island 2.  4 Pax held a DRP coupon.  Mosey to island 2 and hand off the DRP.  Mosey back.  Next rounds went high knees, butt kickers then side shuffles.
Circled up for SSH x 22 IC, Travoltas (or Saturday Night Fevers) x 11 each arm IC, Imp Walkers x 22 IC, Willy Mays Hays with baby arm circles x 11 IC, 10 count breather because oooooooof, 11 more WMH with baby arm circles in reverse, SSH x 22

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
  • Overhead press with DRP
  • Squats with orange cinderblock
  • Bent over rows with orange cinderblock
  • Curls
  • Overhead lunges with DRP
  • Incline merkins on orange cinderblock

Pax moved up the line when station 1 was completed
Round 2 subbed Burpee broad jumps for a sprint to parking island 2 and back
Pax carried the coupons with quickness back to Picasso’s car that was kind enough to give YHC a ride today
Lined up down sidewalk inside the track facing THE HUEY
Monkey Humpers x 10 IC
Squats x 10 IC
Lunges 10 IC
Monkey Humpers x 10 IC
American Hammers x 15 IC
Flutterkicks x 10 IC

Moleskin

We all need a reminder to live in the moment because it’s too easy to get carried away worrying about tomorrow or next month or next year or the next ten years.  It’s a waste of time and energy.
Matthew 6:33-34  –  But seek first the kingdom of God and his righteousness, and all these things will be added to you.  Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself.  Sufficient for the day is its own trouble

News

Cam Run  8/25, 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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What is your Horse Thief?

QIC: Angus
Date: 07/11/2018
PAX: Coin Purse, Sundance, Laces out, Prosciutto, DuckTales, Flemish, Speed bump, Ohms, Cable Cutter, vsquared, Band Camp, Sunshine, Sidekick, Picasso, Hardtail, Ringwald, Candu, Wort, Leftovers, Early Bird, Deep End, Moondance, Mudslide, Chief, Chuck E, Burner, Fissure, Stairmaster, Free Candy, The Count
AO: Hill City

It’s been 1 year and 8 months since Gus and YHC first kicked things off here in Chattanooga. Fourteen of those months YHC spent as the Nantan. It has been an incredible honor to lead a group of Men without who’s commitment this would not have been possible.
Over the course of time we’ve had some amazing guys come and go, but some even greater have stuck around since the beginning to see our community grow legs and gain momentum.
If you are here and you’ve been showing up for a while. Keep it up, but understand that there is still more work to be done. There’s always more work to be done.
Recently, in the 43Feet Podcast, Dredd talked about what it means to be a “Dry Drunk”. A Dry Drunk is a term adopted from AA that is defined as the following:

A person with chemical dependency issues who has given up alcohol and drugs, but made no internal emotional or behavioral changes. Essentially, the only difference in these individuals is the absence of a substance. The popular analogy in recovery is, “…if you sober up a horse thief, what do you get? A sober horse thief.”

We take great steps against sadclown syndrome by making ourselves physically better through Fitness, engaging with our community through Fellowship, and examining our meaning and purpose through Faith. But as many PAX will understand, once you show up once or twice the “head lock” that brought you out changes and comes from within yourself. Even though you have brothers out there checkin’ in on you to keep posting, it takes real openness and honesty to change your heart and transform into the High Impact Man the community requires.
So the challenge is to identify your “horse thief”. Don’t just “Get Right”. We also have to Live Right, Lead Right, and Leave Right.
We shouldn’t be fit men who neglect our families, eat and drink in excess, or philander. This shape that we are in, should permeate who we are. Be a fit man who transforms his concentrica. Step up and be a leader with fortitude who prioritizes upright living,  because a man cannot give away that which he does not first possess.
Thank you to F3. Thank you to every man who has helped me get better in the past couple of years. And Thank you to our community of PAX here in Chattanooga, I’m excited for the growth and momentum we’ve accomplished so far and I look forward to the future impact you will have on the city.
And remember, our Mission:
Plant, Serve, and Grow small workout groups for the invigoration of male community leadership.  
And, our Creedo:
Leave no man behind, but leave no man where you found him. 
SYITG
_Angus Out

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Coin Purse – VQ

QIC: Coin Purse
Date: 07/14/2018
PAX: Candu, Leftovers, Free Candy, Sundance, FNG-Care Bear, Fissure, Wort, Geek Squad, Mr. Clean, Whittler, Threeskin
AO: Landfill

Conditions

75 degrees and sunny

The Disclaimer

Welcome to F3, my name is Coin Purse and this is my VQ. I’m not a professional and modify if necessary. If you get hurt, we will bring you back to your car.

COP

-SSH x 15
–Third Grade Exercise x 15
-Mericans x10
-Arm Circles x 10
-Reverse Arm Circles x 10
-Mericans x 10

The Thang

Lightpoles
Mosey over to the first light pole and explain the exercise. At the starting pole, you will do 5 squats and lunge to the next. You will repeat exercise until the last pole before the dog park, resulting in about 70 squats.
11’s on the Hill
Up next is 11’s on the Hill. PAX will run up, do 10 sit-ups and run back. Once they reach the bottom they will do 1 burpee. The numbers will go back and forth until you eventually do 10 burpees and 1 sit-ups.
4 Corners
Then, the men moved over to the top of the hill and went to a station with 4 corners. At the first, you curl a rock 10 times. As you shuffle to the next, you do the overhead arm press 10 times. Then, you’ll do lunges in place 10 times. At the last station, you hold a squat. Repeat the cycle again, but instead karaoke instead of shuffle. Repeat one more with bear crawls and the pain is over.
Cone Game
To have some fun, we decided to play a few rounds of the cone game. Whoever calls the movements for stretches will eventually call “CONE!” and the loser must step back and do 5 lunges.
After a long workout, everyone gathered in a circle and played a round of Mary to stretch it out and relax.

COT

If it wasn’t for F3, I have no idea if I would’ve found the motivation to get out of the house before shipping off to basic training. As I leave, I want to send a huge thank you to everyone for all of the support and leadership that I’ve had the opportunity to be a part of.

 

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Big Ole Tire

 

QIC: Lugnut
Date: 07/10/18
PAX: Cherry Log, Ducktales, Early Bird, Mr. Clean, Prosciutto, Radiohead
AO: The Huey

Conditions

Comfortable, Humid(Wet), July in TN

The Disclaimer

I am Lugnut. I will be your Q today. Push yourself, don’t hurt yourself. I am not a professional. We will help you to your car if you get hurt.

COP

Mosey around the Track
SSH x 15 IC
IW x 15 IC
Cotton Pickers x 15 IC
SSH x 15 IC
MNC x 15 IC
Squat x 10 OYO

The Thang

This was YHC’s VQ and I wanted it to be a memorable one. After being up all nite with Qdrenaline, I was ready to issue a beat-down. Upon arrival, mumble chatter ensued as to the giant tire, as well as the ceremonial release of a rat as is custom at all VQs with Prosciutto. 
Supposed to be DORA. Nope
The PAX chose a partner and went to one of four stations for 5 minutes.
Station 1 – Tire Flip – Flip a 350# tire 15 yards and back till time is up.
Station 2 – Dips on a Bench
Station 3 – Sled Drag
Station – 4 Curls for the Girls
PSA – Any exercise when done for 5 minutes is a beat-down.
Bear Necessities
Bear crawl around the love shack 2.0 and then burpees OYO
Bernie Sanders Back Around
Army Crawl to track and then BBC
Lunge Back were we started.
Wheelbarrow back to the flag.
Mary
Flutter Kicks (Six inches Lugnut, Six Inches)
Freddie Mercuries
Planks

Moleskin

Thanks to the HIM’s that made it out to the gloom for my VQ. We spoke to the power of F3 and being there for your brothers. We all go through difficult times and the friends made here are hard pressed to fall through the sifter.
 

News

Hero Ruck coming up on Sunday, Fissure or Clean for details.
Still Hollow Half on August 4th
GORUCK Tough on Aug 18th. See Lugnut or Ducktales for details. Be sure to check the rucking channel for other opportunities.
 

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Fissure Swizzles and Sweat

QIC:  Fissure
Date: 07/10/2018
PAX: Ringwald, Bookworm, Hard Hat, Deep End, Whittler, Headshot, Laces Out (Respect), Picasso, Sunshine, Flemish, Speed Bump, VSquared, Angus, The Count (Respect), Band Camp, Cable Cutter, Candu, Sidekick, Wort
AO: Hill City

Conditions

Just your perfect July, long sleeve type morning

The Disclaimer

F3 is Free and I’m not a professional.  You’re here on your own free will.  Push yourself but don’t hurt yourself.

Mosey to Great Hall for COP
10 Burpees OYO
SSH x25
Good Morning x 10
Willie Mays Hays x 10 IC
Squats x 20 IC
Slow and low merkins x 10 IC
10 Burpees OYO
Mosey to center of Coolidge
8 count bodybuilders x 15
Squats x 20 IC
Slow and low merkins x 10
Mosey to bottom of circle opposite carousel
The Thang:
60 seconds of AMRAP merkins, sprint across the circle, SSH x 15 IC, 3 burpees OYO on way back
120 seconds of AMRAP LBCs, sprint across the circle, SSH x 20 IC, 4 burpees OYO on way back
120 seconds of AMRAP squats, sprint across the circle,  SSH x 15 IC, mosey back
60 seconds of AMRAP big boy sit-ups, sprint across the circle, SSH x 20 IC, 10 burpees on way back
Flutter kicks x 15 IC courtesy of The Count, x 15 IC courtesy of V-Squared, sprint across the circle, SSH x 15 IC, mosey back
Box cutters x 15 IC courtesy of Flemish, spring across the circle, SSH x 15 IC courtesy of Sunshine, mosey to center
8 count bodybuilders x 5, mosey towards Blue Rhino
Mary:
Stop in opening on other side of walking bridge
8 count bodybuilders x 5
Flutter kicks x 15 IC courtesy of Cable Cutter
American Hammers x 15 IC courtesy of Ringwald
Weezy Jeffersons x 10 IC courtesy of Band Camp
Fissure Swizzles x 10 IC courtesy of Picasso
 

Moleskin/Circle of Trust/Ball of Man

20 PAX today.  That’s a lot of HIM right there.  We spoke briefly about spreading the word and continuing to grow F3 Chattanooga.  It doesn’t take much to get guys interested.  Often times it just takes an actual invitation.
We welcomed Band Camp from F3 The Fort today.  He’s only kind of a gamecock so he’s cool.  He also showed us the Weezy Jefferson!
Angus last Q is Thursday at Hill City!

News

Special Ruck this Sunday evening to honor the anniversary of the 2015 terrorist attack, startex/endex details to come, stay tuned on Slack
Chattanooga GoRuck event – August 17th, https://www.goruck.com/event-13223/
Memphis GrowRuck event, September 21-23, https://f3nation.com/2018/06/24/growruck-12-memphis-pre-blast/

Upcoming Qs

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

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Stand United

QIC: Mr. Clean
Date: 07/07/2018
PAX: Best in Show(Respect), Big Bang (Nomad), Candu, Coin Purse, Free Candy, FNG-Hard Hat, Leftovers, Ohms, Picasso, Ringwald, Sundance, The Count (Respect), Threeskin, VSquared, Wort
AO: Landfill

Conditions

Pleasant considering the past week. Wet Grass. Clear Eyes. Full Hearts. 71 degrees.

The Disclaimer

This is F3. I am Mr. Clean and in charge but not a professional. Modify if necessary, push yourself, but don’t hurt yourself. You’re here on your own free will.

COP

SSH x 15 ICPlank x 5 ICMid Plank x 10 ICLow Plank x 10 ICPickle Pounders x 10 ICFinkle Swings x 10 OYO3 single file lines. Complete the following in 20 yd increments…Karoke, Shuffle, Bernie Sanders5 Up/Downs to Finish COP

The Thang

YHC loves the Landfill, music and stations always seem to be popular there as well, so all were involved with thoughtful planning.
Pax moseyed to Ohms truck to retrieve coupons and returned to stations. Each were explained (with copious amounts of questions and mumblechatter), the music and fun began!

Summer Football Drills

Pax rotated at the completion of each song. Along about 3/4 of the way through, Ringwald mentioned the great idea of the Block Rocker as a coupon…station 7 carried it for the remainder of rotations.Merkins — Agility Ladder StationInverted Rows – Shuttle Run StationShoulder Press — 4 Cone Drill Station (Sprint, Shuffle, Bernie, Karaoke)Curls — Agility Ladder Station (Two Feet In–Two Feet Out) Dips — Shuttle Run StationBent Over Rows — 4 Cone Drill StationBench Press — Run to CouponShrugs — Run to Coupon

Teamwork makes the Dreamwork

YHC felt all the Pax needed to carry their own theme song, so we lined up, one pax ran with block rocker to a point, returned, pax held plank and 6 inches, rinse and repeat until ALL Pax had carried coupon.

Tunnel of Love to Finish

Moleskin

The moleskin changed during the count to something close to what follows…Coin Purse was standing next to Best in Show. The eldest and youngest of the group, an age range of 36 years, one headed to fight for his country while another fought for his country, and BOTH were united in the adversity of the day. F3 is open to all men, not for every man, but those that do take the DRP May just observe something really great and inspiring as I did this morning. A special thanks to Angus for his efforts to grow F3 and make it for every man of F3 Chatt!

News

PLEASE make sure you check Slack or get with your AOQ.

Upcoming Qs

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

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Bottle Rocket Beatdown 2.0

 

QIC: Sidekick
Date: 07/04/2018
PAX: Best in Show, Candu, Coin Purse, The Count, Deep End, Ducktales, FNG-Draino, Free Candy, Headshot, Kodak, Ohms, Ringwald, Sundance, VSquared, Wort
AO: Hill City

Conditions

Hot and Humid. Good day for sweating

The Disclaimer

Sidekick is not a professional.  You are here on your own Free Will.  Modify where necessary.

COP

7 Mericans IC
4 Third Grade Exercises IC
1 Burpee
7 SSH IC
7 LBC IC
6 Carolina Dry Docks IC
 
SSH IC X 15
Windmill IC X 10
 
Mosey to Mt. Midoriyama

The Thang

AMERICA…!
Honoring America today with partner Dora/BOMB style beatdown.  Each exercise is a cumulative 76 reps per duo.  One partner runs the hill and back, then flop partners.  Cumulative to 76.  Hold Al Gore until all pairs are complete.
A – American Hammer
M – Mericans
E – E2K
R – Rosalita
I – Incline Mericans
C – Carolina Dry Docks
A – Alternating Shoulder taps
Once complete, we needed a rest so we knocked out
Dying Cockraoch IC X 10
LBC IC X 10
Spongeman IC X 10
Oh wait, that AMERICA…! had an exclamation point on it.
Back to the hill for 76 burpees.  QIC called an audible to 50 reps as he was dying and other PAX were chattering.
Mosey back to the Great Hall for a 60 second wall sit and Prisoner Squats IC X 15
Mosey back to the Blue Rhino for a photo opp.