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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

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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:

  1. SSH IC x25
  2. Merkins IC x15
  3. SSH IC x20
  4. Toe Touches IC x15
  5. SSH IC x15
  6. Carolina drydocks IC x15
  7. SSH IC x10
  8. 8 count bodybuilder (8cbb) 1C x8
  9. SSH IC x5
  10. Spiderman IC x10

Transition:

  1. Run to the bottom of the hill.

Warm up 2:

  1. SSH IC x15
  2. Imperial Walkers IC x12
  3. Forward Fold x15
  4. Plank IC x10
  5. Up Dog x15
  6. Down Dog x15
  7. Plank IC x10
  8. Mountain Climbers IC x10
  9. Forward Fold x15
  10. Recover

Transition:

  1. wheelbarrow to lower lot switching half way

Cycle (partner):

  1. Leg throws 4ct. OYO x10 each person
  2. Patty cakes OYO x10
  3. Russian twists 2ct. OYO x10
  4. Sit up pass OYO x10
  5. Squat dips OYO x x10 each person

Transition:

  1. 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:

  1. Workout PAX
  • Merkins
  • BBS
  1. Weight PAX
  • Overhead
  • Frankenstein

Hold plank until caught up.

  • Sit up pass OYO x10
  • Squat dips OYO x x10 each person

Transition:

  1. 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:

  1. 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

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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

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Super 21 and More

2/27/18
QIC: Laces Out(Respect)
PAX: Ringwald, Sundance, Candu, Wort, Pink Eye
AO: Hill City
Conditions: 42 degrees and clear
Disclaimer
Mosey to Great Hall
Warmup
15 SSH IC
15 Imperial Walkers IC
15 SSH IC
15 Cotton Pickers IC
15 Carolina Dry Docks IC
15 SSH IC
15 LBAC front/back IC
15 SSH IC
Mosey to Coolidge Park around the big circle to the fountains
The Thang
Circuit 1: Super 21 near the Carousel
1 Squat OYO
Run to flagpole
20 LBC OYO
Run back to light pole
2 Squats/19 LBC OYO
Rinse repeat till 20 Squats /1LBC
Held Al Gore after 5, 10, and 15 squats to allow pax to catch up and leave no man behind.
Circuit 2: Light Pole Lunge to Riverwalk
Lunge to first light pole
Mosey to two more light poles
10 Merkins
Rinse and repeat for three cycles around the big circle
Then Bernie Sanders to first light pole
Mosey two light poles
10 Merkins
Rinse and repeat three cycles down the Riverwalk
Mosey back to Love Shack
5 MOM
12 Flutter kicks IC
12 Rosalita IC
12 Hello Dolly IC
12 Freddy Mercury IC
12 Pickle Pounders IC
COT
Countarama
Namearama
With Billy Graham passing last week, YHC reflected back to days gone by. I had the chance to serve as a counselor at the Billy Graham crusade in Memphis as a high school student. Dr. Graham is with Jesus today. “To be away from the body is to be present with the Lord.” 2 Corinthians 5:8
Until we leave this earth, as believers we can reflect on this truth found in Galatians 2:20: “I have been crucified with Christ. It is no longer I who live, but Christ who lives in me. And the life I now live in the flesh I live by faith in the Son of God, who loved me and gave himself for me.” Let’s live today as men who allow Christ to live through us to make us better men, better husbands and fathers!

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Another Morning visit to the dog pound..

 

QIC: Best In Show
Date: 02/26/18
PAX: Prosciutto, FNG-Snorlax, Whittler
AO: Beast Ridge

Conditions

 

Rain with a chance for more rain, however sprinkles ensued and at 55 degrees made for a great start to the day

The Disclaimer

Given with great earnest and clarity

COP

Mosey to the local shed as YHC showed compassion for his PAX and warmed up under cover;
SSH-12
Imperial Walker
Cotton Picker
SSH
Smashing Pumpkins
Fire Hydrants
SSH
Plank
St Bernard Squats
SSH
MTN Climber
Kick Out Squat
SSH
BAC
RBAC
Overhead Press
SSH
 

The Thang

After a sufficient warm up YHC lead the pax to the stadium for the next ring of the dog show
At the stadium steps each pax performed;
10 Incline Merkins
step up
10 Dips
Step up
10 Decline Merkins
Rinse and repeat 3 times along the length of the stadium steps
Then we mosey on over to find a nice tree to mark our territory by performing with Dora;
Pax paired up, pax 1 run to light pole (25 yards) while pax 2 performs the exercise;
100 squats
100 Plank Jacks
100 St Bernard Squats
to keep it fresh every other run up hill was a Bernie Sanders run
Just enough time to mosey back to MOM;
LBC-12
American Hammer -12
Freddie Mercury-12
Flutter Kicks-12
Figure 4 (compliments of Prosciutto)-10
 

Moleskin

Commitment; The 4 pax that showed up made the commitment to each to each other, the commitment to get better, the commitment to hold each other accountable.
Every day we all make commitments, in life, to our families,at work, in fact our entire day should be a commitment to get better, to be better, even if by only 1%, make the commitment to be better.

News

Team Relay marathon this weekend in Chattanooga, Team Best in Show is the obvious favorite.
Go Ruck in August, training continues!
 

Upcoming Qs

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

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Held Accountable

QIC: Ringwald
Date: 2/22/2018
PAX: Bogey, Fissure, Magellan (FNG), Mr. Clean, Picasso, Prosciutto, Sundance, Vila, Whittler, Wort
AO: Hill City

Conditions

Short and t-shirts were even a little too much for this warm 65 degree morning.

The Disclaimer

I am not a professional, you are here on your own free will. This is a peer-led workout. We are going to push ourselves and sweat a little bit, but modify if necessary. Try not to get injured, but if you do, we will assist you to your vehicle.

COP

Great Hall

  • Side Straddle Hops X 20 IC
  • Ass Kickers X 15 IC
  • High Knees X 15 IC
  • Imperial Walkers X 15 IC
  • Arm Circles X 15 IC
  • Reverse Arm Circles X 15 IC
  • Chinook X 15 IC
  • Shoulder Press X 15 IC

The Thang

12 Light Poles alongside river

  • 1 PAX carries coupon 4 light poles, drops coupon, returns to PAX group
  • PAX Group (until 1 PAX returns to group)
      • Rotation 1 – Burpees
      • Rotation 2 – Merkins
      • Rotation 3 – Triceps Dips
  • PAX Group runs to coupon
  • Rotate until every member has carried the coupon

Coolidge Park

  • 2 PAX shoulder press coupons around smaller circle back to group
  • While 2 PAX carry coupons, group performs the following
    • LBCs
    • Freddie Mercury’s
    • American Hammers
    • Big Boy Sit-Ups
    • Hello Dolly
  • When 2 PAX get back to group, group runs outer circle
  • Rotate to 2 new PAX

Moleskin

Seven truths about accountability.

  1. Accountability Starts with You – model behaviors you want to see in others
  2. You are Accountable – you are the reason things succeed or fail in your life
  3. Accountability is not a one-time thing – you cannot succeed one time and be done with an ongoing task in life
  4. Accountability applies to one and all – when you hold others accountable with you, you cannot play favorites, or let things slide with some people rather than others
  5. Accountability cannot be delegated – it is something that has to be accepted by you or that person
  6. Accountability is the difference between success and failure
  7. You have to hold people Accountable

It is up to each and every one of us to hold ourselves accountable for the responsibilities in our own lives. Wives, girlfriends, kids, it is up to us to ensure success, but you also have to be on the same page with the people you are holding accountable.

News

GoRuck – April and August 2018
Tough Mudder – September 2018
Chattanooga Marathon Relay – 2 teams full – March 4th – Picasso will send out times so F3 can rally and support
Easter at Coolidge 10K/5K/1K – March 31st – Ringwald will send out details to have an F3 presence

Upcoming Qs

2/24/2018 – Vila (The Landfill)
2/26/2018 – Best in Show – Respect! (Beast Ridge)

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Ruck/Run 2/21/18

[youtube https://www.youtube.com/watch?v=qiC–gL_WKg&w=560&h=315]
Wednesday, February 21, 2018
5:30 AM
AO: Beast Ridge
Q – Vila
PAX – Prosciutto, Whittler, Wort

  1. Ruck: Start ruck around the loop
    1. First quarter ruck
      • 6 burpees OYO
      • 10 merkins x1 IC
      • 10 squats  x1 OYO
      • 10 lunges (alternating legs) OYO
      • 10 thrusters X1 IC
      • 10 overhead squats x1 IC
    1. Second quarter ruck
      • 10 bbs w/ ruck on chest x1 OYO
      • 10 flutter kicks w/ pack overhead x2 IC
      • 10 leg lifts w/ pack overhead x1 OYO
      • 10 crunches w/ pack overhead x2 IC
      • 10 lateral thrusters w/ pack overhead x1 OYO
      • 60 second hold with feet 6″ off the ground
    1. Third quarter ruck
      • 3 PT-109s – box jump up the steps, plank walk five steps to the right at the top, reverse bear crawl down the steps, rinse/repeat
      • 6 ruck curls OYO
      • 6 ruck ground to overhead OYO
      • 6 overhead tricep extension OYO
      • 6 overhead ruck press OYO
      • 6 ruck swings OYO
      • 6 upright rows OYO

Quote: Discussed the quote from Monday’s workout that we did not have time to really discuss:
And so, my fellow Americans: ask not what your country can do for you–ask what you can do for your country.
Prayers: Wort’s job prospects, Rainman
Count
Names
KROM!

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The Tortoise and The Hare

QIC: Steam Engine
PAX: Prosciutto, Vila, Whittler, The Count, Picasso, Sundance, Bogey, Mr. Clean, Marco Polo, Wort, Laces Out, Early Bird
Date: 02/20/2018
AO: Hill City
Conditions: A cool 55 degrees warm enough for gym shorts and a t-shirt

 Disclaimer: Here on your own free will, am not a professional, modify if you need to but push yourselves this morning
Mosey to Great Hall for COP.
COP:
SSH IC 15x
Cherry Pickers IC 10x
Windmill IC 10x
Imperial Walker IC 15x
Alternating Toe Taps IC 15x
The Thang:
Wall Sits w/ Muhammad Ali IC 15x
Wall Sits w/ Joe Frazier IC 15x
Wall Sits w/ Shoulder Press IC 15x
Next mosey over to the turtle statue next to the carousel. Drop off rucks and line up.
Indian Run around small track in Coolidge Park.
The Tortoise and The Hare B.O.M.B.S
Partner up with each team having 1 ruck.
Partner 1 will walk with ruck while Partner 2 performs the exercise and chases down Partner 1 to swap out
Burpee 50 (Do 5 burpees at a time and swap)
Outlaws 100 (Do 10 at a time)
Merkins 150 (Do 15 at a time)
Was not able to complete the rest due to time but here is the rest of the beatdown
Big Boy Sit Ups 200 (Do 20 at a time)
Squats 250 (Do 25 at a time)

COT:
Announcements:
FBC at Track Ends starting 0600
Chattanooga Marathon Relay March 4
Ragnar Race searing for an extra runner contact Picasso
Prayer Request:
All the men traveling this week. (Ohms, Angus, Laces Out)
Families involved in school shooting
WOD: Dream Big For We Have A Big God. I ran a 15k this past weekend. I knew I could finish but was not expecting to do it with an 11 minute pace. I just want to thank all the men of F3 Chatt for pushing me everyday I’m in town. All through college we are taught about SMART goals (Specific, Measurable, Attainable, Relevant, & Timely). I never really liked this because it ask to set an attainable goal. Why set a goal you know you can reach. I feel people do this because we are afraid of taking risk and even more of failure. Growing up I was told to set goals that the only way you can accomplish them is with the help of God. Sure you might fail but that is a part of life and how you handle failure will determine the type of person you become. Dan Gable, one of my favorite wrestlers, was undefeated his HS career and up to his senior year in college where he would lose his last match as a senior in the NCAA finals, but although he lost his senior year he went on to win an Olympic Gold medal the following year. So I leave you with a quote from the great Dan Gable “I’m the type of person who sets high goals and work hard to attain those goals, but I am only human.”

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“Seben” Ruckers all in a Row

QIC: Mr. Clean
Date: 02/19/2018
PAX: Angus, Fissure, Ohms, Steam Engine, The Count, Whittler
AO: The Griff

Conditions

57 Degrees. Still quite soggy. A lite drizzle. Extra dark from cloud coverage.

The Disclaimer

Be aware of you surroundings. Rucking is very different so modify if necessary

COP

Ruck to the First Station!

The Thang

PAX Rucked to various “stations” to complete exercises with their rucks.

Station 1
10-Curls
10-Ruck-Ups
10-Shoulder Presses
10-Thrusters
10-Ruck Swings
8-Merkins
8-Squats
Station 2
10-Curls
10-Ruck Swings
10-Overhead Presses
10-Thrusters
10-Heavy Flutters
10-Reverse Baby Crunches
30 Sec
Station 3
10-Curls
10-Ruck-Ups
10-Rucks Swings
10-Overhead Presses
10-Reverse Baby Crunches
15-Heavy Flutters (Angus Led)
10- Bench Press IC
10-Squats IC
30 Secs- 6 inched (Ohms Led)

Moleskin

““A new command I give you: Love one another. As I have loved you, so you must love one another.” By, this everyone will know that you are my disciples, if you love one another.”” John‬ ‭13:34-35.
These verses were laid upon YHC’s heart; thus, they were the day’s moleskin. This commandment is truly the way in which WE F3 men find the “art of manliness”. Are we strong enough to love one another?

News

FBC TBD for this week…suggestions definitely accepted

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All the President’s men!

[youtube https://www.youtube.com/watch?v=7RKqlrbFCkY&w=560&h=315]

AO: Beast Ridge

Q – Vila

PAX – Prosciutto, Early Bird, Marco Polo

Warm up:

  1. SSH IC x15
  2. Imperial Walkers IC x12
  3. Forward Fold x15
  4. Plank IC x10
  5. Up Dog x15
  6. Down Dog x15
  7. Mountain Climbers IC x12
  8. Plank IC x10
  9. Forward Fold x15
  10. Recover
  1. SSH IC x15
  2. Forward Fold x15
  3. Plank IC x10
  4. Up Dog x15
  5. Down Dog x15
  6. Mountain Climbers IC x12
  7. Plank IC x10
  8. Forward Fold x15
  9. Recover
  10. SSH IC x15

Cycle:

  1. Start mosey around the loop
    1. First leg run
      1. 3 rounds
      • Ford Football High knees – 4ct up and back / Nixon Bowling lunges – 4ct up and back
      • 5 Big Boy Situps
    1. Second leg run
      1. 3 rounds
      • Reagan – Michael Phelps – 1 / Obama – Free throw jump squats – 5
      • 5 merkins
    2. Third leg run
      1. 3 rounds
      • Wrestler crawls – 4ct up and back / 5 squats
      • 10 Lincoln Logs IC
  1. Mosey back to lot and 25 LBCs IC

 

  • 2.39 miles total!

Quote:

“In the long history of the world, only a few generations have been granted the role of defending freedom in its hour of maximum danger. I do not shrink from this responsibility–I welcome it. I do not believe that any of us would exchange places with any other people or any other generation. The energy, the faith, the devotion which we bring to this endeavor will light our country and all who serve it–and the glow from that fire can truly light the world.

And so, my fellow Americans: ask not what your country can do for you–ask what you can do for your country.

My fellow citizens of the world: ask not what America will do for you, but what together we can do for the freedom of man.

Finally, whether you are citizens of America or citizens of the world, ask of us here the same high standards of strength and sacrifice which we ask of you. With a good conscience our only sure reward, with history the final judge of our deeds, let us go forth to lead the land we love, asking His blessing and His help, but knowing that here on earth God’s work must truly be our own.”

John Fitzgerald Kennedy 

Prayers: Pajarito!

Count

Names

KROM!