The F3 Marketing Team will soon select and unveil a new national Official F3 Race Jersey Logo for 2017. PAX from all regions are invited to submit ideas for this year’s design.
Like previous years, we plan to keep the standard F3 logo on the front, uniting us as one F3 Nation, and feature a new design on the back to commemorate this year of F3. As before, the logo will be retired at the end of the year with no additional printings, so you can always tell who has been putting in down-painments the longest. The official yearly F3 Nation Race Jersey has become a cherished collectible for PAX across F3 Nation – a reminder of your years in F3, suitable for framing retired jerseys above the mantle as trophies to your manhood.
This year we are encouraging the use of Google albums for posting your ideas and enabling comments on them. Images can be fully developed or just sketches that need refinement.
Link to Google Photo Album To View Entries and Submit your own:
https://goo.gl/photos/pP9nhp9p4JQmyA568
You can also comment to applaud the creativity of others, or voice your opinions. Remember that this will be the fleeting image that countless sadclowns see passing them by on the course or track next year – make it memorable. There are no design requirements this year, meaning you do not have to incorporate the f3 URL or twitter handle – just make is something that unites us across all F3 regions and nomad groups. F3 Marketing will be making a final selection before the end of February, and then get some shirts going for Spring races.
Thanks and good luck. Aye!
Groundhog Day Edition
Capri lap waiting on Gus around Agrocrag and Mt. Madoriyama
Weak sauce Disclaimer and Warmup:
– 10 Burpees
– SSH x 15 IC
– 9 Burpees OYO
– SSH x 15 IC
– 8 Burpees OYO
– IW x 15 IC
– 7 Merkins OYO
– IW x 12 IC
– 6 Merkins OYO
– IW x 12 IC
– 5 Merkins OYO
The Thang:
Chalked out a 4-round partner circuit on the sidewalk to reduce the wasted time looking to the weinke for answers. For this circuit, the partner will take a lap around the agrocrag (wedge hill) while the other half of the partnership stays stationary and completes the first round. When running partner returns, they switch. Complete all 4 rounds without rest.
Round 1: Standard Plank
Round 2: Plank Jacks AMRAP
Round 3: Mtn Climbers AMRAP
Round 4: 1-Arm Planks – switch arms every 10-15 seconds
Perform Wall of Fire: (3 Rounds)
All pax line up on a wall performing a persistent wall sit while waiting for one of the pax to backwards run up the wedge hill. When PAX1 returns down the hill, the next PAX (PAX2) on the wall runs the hill, while PAX1 completes the 3 following exercises:
Round 1:
– Merkins x 10
– BBSU x 10
– Squat x 10
Round 2:
– Bench Dips x 15
– Prisoner Squats x 15
– Mountain Climbers x 15 (3 count)
Round 3:
– CDD x 15
– Slow Tempo Squats x 15 (3 count)
– Shoulder Taps x 15 (3 count)
4 & 1/2 Minute Abs:
– V-Ups x 20 (single count)
– Freddie Mercuries x 15 IC
– Flutter kicks x 15 IC
– Side crunch (aka Hollywood pose) x 15 (single count)
– LBC x 20 (single count)
With one minute left, we did some table pull-ups AMRAP
COT:
Gus’ Mom’s weekend travel, Angus’ M health, YHC niece surgery
BOM:
Discussion on the commitment that comes from our core group of guys. I continue to be encouraged at the accountability and am thankful each and every day for their service to others and positive attitude.
AYE!
The Banzai Bear Crawl
Conditions
40 Degrees aka Shorts Weather
Welcome and Disclaimer
The Thang
Four faithful pax kick start straight into a mosey
COP at the base of Mt. Midoriyama
– SSH x 20
– Merkins (4 Count) x 15
– SSH x 20
– Squat x 20
– 1 Lap Mosey around Mt. Midoriyama and the Aggro Crag
– SSH x 20
– LAC x 15 (forwards / backwards)
– SSH x 20
– Burpees OYO x 10
– 1 Lap Mosey around Mt. Midoriyama and the Aggro Crag end at the base of the big steps
Rocky BLIMPS
This exercise requires steps or step ups can be utilized in place.
Standard BLIMPS but executing each aspect of the BLIMPS after ascending a full flight of steps. In the case of the PAX present do big step box jumps.
– Burpees x 5
– Lunges x 10
– Imperial Walkers x 15
– Merkins x 20
– Plank Jacks x 25
– Squats x 30
YHC issued a challenge to jump with a quiet landing. PAX impressed YHC with ninja like movements up the big steps.
1 Lap Mosey around Mt. Midoriyama and the Aggro Crag, end at the base of Mt. Midoriyama
YHC instructed the PAX to gather at the base of Mt. Midoriyama and abruptly face the river. MUMBLE came in droves as YHC proceeded to unwrap the great mystery of the gloom.
The Banzai Bear Crawl
This is a true celebration of the gloom as the Pax perform a Backwards Uphill Bear Crawl. Named for the gnarly contortion that each Pax ends up in as they attempt to summit a long and steep incline while executing the standard bear crawl in reverse. Also characterized by the gnashing of teeth cries that are expelled from the men as they struggle to overcome what YHC has so joyfully subjected them to.
After the Pax made it all the way to the peak of Mt. Midoriyama they basked in the glory of the Hill City Skyline. It is a well earned site to behold.
1 Lap Mosey around Mt. Midoriyama and the Aggro Crag, head back to the shovel flag.
Aborama
Countorama
Nameorama
BOM
Keeping Burner’s friend and Prosciutto’s niece in our thoughts and prayers.
Proud to see this group of men work hard and continue to get better. We are continually pushing the rock up the hill and while it might not get any easier the view sure does improve.
Angus Out
2017 Maltz Challenge
YHC has been advocating for awareness of our armed forces for nearly as long as I have been able to breathe. That has even been paired with F3 when I launched REDFriday here in Greenwood and shared my passion for it with groups in MECA and Mint Hill. We even spotted a guy from Richmond, Va. rocking a REDFriday shirt at one of the transitions on the BRR. Now it’s time for the Nation to tackle a pretty tough Hero WOD in honor of one of America’s finest heroes.
The DEA Maltz Challenge started in 2006 to honor Air Force MSgt. Michael maltz, a highly decorated member of USAF Pararescue (the USAF’s elite special forces unit) who was killed on March 23, 2003, during a rescue mission in Afghanistan.
Read more about MSgt. Michael Maltz here.
Each year, the Maltz Challenge selects service members who were killed in action to honor during the Challenge.
Read the list of honorees here.
This year, the Challenge will be held on Friday, March 10
The workout can be completed in any park or gym with minimal equipment. The workout is simple, yet difficult:
- 400m run
- 50 pull-ups
- 100m fireman’s carry or 200m farmer’s carry with 50lb. dumbbells
- 50 dips
- 50 knees to elbow
- 100 sit-ups
- 400m run
Work should not be partitioned other than prescribed above. Participants can modify to half Maltz by cutting all reps in half or complete it as a team of two. If you have a weight vest, wear it.
We are asking that everyone participate to the level they can. There is no cost to register and t-shirts can be purchased separately for $20.
Register for the Maltz Challenge here.
Purchase a Maltz Challenge t-shirt here.
After the event is over, we will have a backblast posted on the Nation website for guys to enter their times for the challenge and who they honored during the Challenge. This is not to see who can complete the WOD the quickest, but to document your time so that you can see how much better you do next year!
You can follow the Challenge on Facebook here.
If you have any questions or comments, hit me up here or on Twitter @JuggernautF3. If you have any gripes or complaints, please contact CSPAN.
I look forward to seeing how everyone does!
Hooyah!
“R” as in Arms
Disclaimer and Warmup:
Warm up lap around the parking lot with some dynamic stretching – Tip Toe, Heel Walk, Alternate Leg & Arm kick, Side-step hip flex squats
– Double Merkin Burpees x 10 (single count)
– IW x 15 IC
– Prisoner Squats x15 IC
** Enter Burner & FNG, fashionably late. Disclaimer was abbreviated and provided once more
– Hillbillies x 15 IC
– High Knees x 15 IC
– Butt Kickers x 15 IC
– Good Morning Abby x 10 (single count); these were well-liked!
The Thang:
Worked through a new acronym to the Chattanooga PAX. Homegrown here at the Dreadmill on account of YHC missing his 4 alarms for the scheduled Tuesday workout earlier in the week. My loss was the PAX’s gain. So, with that said, YHC gives you the A-L-A-R-M (Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise)
ALARM 1:
– Shoulder Press x 10 (single count)
– Lunge x 10 IC
– LBC x 10 IC
– Run to “Room with a view”
– Merkin x 10 (IC)
ALARM 2:
– Shoulder Taps x 15 IC
– Squat Jumps x 15 (single count)
– Peter Parkers x 15 IC
– Monkey Humpers x 10 IC
– Makhtar N’Diayes x 15 IC
ALARM 3:
– Burpees x 10 (single count)
– Jump Squat Punch x ?? (struggled with the cadence/count on this Pinterest find…); may never want to try this one again
– Mountain Climbers x 12 IC
– Run to boat ramp
– Pattycake Merkins x 10 (single count)
*Grab rip rap rock and circle-up again for final ALARM
ALARM 4:
– Carolina Dry Docks x 10 IC
– One-legged squat x 15 (single count) – holding Rock overhead
– Knee-ups/V-Sits x 12 (single count)
– Overhead Press w/ Rock x 12 (single count)
– Mike Tysons x 10 (single count)
Circle up with rocks and complete the three following exercises in cadence and without stopping:
– Curl from waist to mid-section x 15 IC
– Curl from mid-section to chest x 15 IC
– Full curl x 10 IC
Set rock down
– Move to the rock to your right and repeat the above, but each exercise x 10 IC
– Move to the rock directly across and repeat the above, but each exercise x 5 IC
Mosey back to shovel flag
Perform Wall of Fire:
All pax line up on a wall, do a wall sit while waiting for 1 of the pax to complete the 3 following exercises:
– Pull Ups x 5
– Merkins x 10
– Squat x 15
Mosey to sunny, grassy place for plank-o-rama:
– 45 second elbow plank
– Moon Gods x 5 (right side)
– Moon Gods x 5 (left side)
– 30 second elbow plank
– Moon Gods x 5 (right side)
– Moon Gods x 5 (left side)
– 15 second elbow plank
– Moon Gods x 5 (right side)
– Moon Gods x 5 (left side)
Ab-o-Rama:
– Leg Lifts x 20 (single count)
– Hello Dolly x 15 IC
– Heel Taps x 12 IC
– Speed LBC x 35 IC
– Freddie Mercuries x 12 IC
Audible to Gus for final ab exercise with less than 30 seconds remaining
Lazy Boy until time ran out
COT:
Laces Out son, Steam Engine travels, Burner’s friend
BOM:
Choices and decisions shape our lives, large and small. Trust in your relationship with our Savior and trust the direction that relationship affords you. As men, control isn’t an easy thing to relinquish. Good things come from letting Him take the wheel.
“Is Everybody Wearing Running Shoes?”
As a general rule, YHC does not like to surprise the PAX with exercises for which they might not be prepared or equipped. But as is the case for all general rules, there are exceptions. Driving to the Hill City AO, I was feeling froggy and knew it might be time for an Omaha. When I pulled up to see three steely-eyed veterans waiting on me, the Weinke stayed in the car.
Conditions: Cool and partly cloudy – 49°
Shovel Flag — Planted
Disclaimer — Delivered with enthusiasm
Warm-up: Knee-and-ankle rotation, which elicited some giggles from the PAX.
With our joints sufficiently lubricated, the PAX set off to execute the Merkin Mile. This took us to roughly the halfway point of the Walnut Street Pedestrian Bridge.
Front lunges / Side lunges / Power skips to the end of the Bridge, where the PAX executed an impromptu 6MOM on the southern shore of the Tennessee River
Three-block loop around some overpriced condos, then up a hill back to the Bridge
Power walk headed due north toward the AO while banging out a Ratchet Shoulder Blaster (for the ladies) / Run to end of the Bridge
Powered through some squats IC on the street corner, then returned to the Shovel Flag
With approximately 8 minutes remaining, we broke out the CMU coupons to get a good burn.
Bent-over row
45° front press
Bench press
– Normal 20, narrow 20
– Normal 15, narrow 15
– Normal 10, narrow 10
– Normal 5, narrow 5
20 CMU merkins
Shoulder blaster to close
COT
Continued prayers for Steam Engine’s travels and the Laces Out’s son
BOM
I Am Third.
MOLESKIN
I am constantly encouraged by the men of F3 Chatt. Attitude and effort are always there. I’m not sure they enjoyed running 2.5 miles this morning, but sometimes they need a surprise.
The ROT
Conditions: Clear Skies and Slightly chilly
Disclaimer
Gave the dislaimer on the run and welcomed to Alter Boy in town on business. Glad you could make it to Hill City.
Mosey to the Blue Rhino
The River Of Tears
This is an ode to the pax from North Augusta, SC where YHC first experienced The ROT. This is a bit of a modification but still sucks nonetheless. Begin workout at the first bench and proceed to repeat exercises at every bench along the river.
Exercises are as follows:
– Burpees x 10
– Step ups x 10 (one leg)
– Squats x 15
– Step ups x 10 (other leg)
– 20 Merkins
Repeat at every bench along the river front until time expires. If you make it to the end (about 15 benches) with time to spare, sprint back to the beginning and begin again. Each full lap = 1 token.
Pax report tokens earned at COT.
Mosey back to the Shovel Flag for quick aborama.
– American Hammer x 20
– Flutter Kicks x 20
– Box Cutters x 20
COT
BOM
The Great Bambinooooo
Conditions
60 Degrees and no rain
Welcome and Disclaimer
YHC welcomed an FNG and ran through the full disclaimer
The Thang
Six faithful pax mosey to the River in the dark
Stretch-o-rama / COP
Each stretch held for a 20 count to get the muscles loose, YHC mumbles something about yoga.
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
After much peace and tranquility observed by the river watching the sunrise, there was a whole lotta mumble of fear about the impending doom this must mean.
COP all excercises done IC
Focus on Legs
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
Focus on Arms (keep those arms up!)
– Merkins (4 count) x 20
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
There was much mumble chatter after that shoulder busting warm up. Keep those arms up.
Mosey to the Top
We hit the swingset for a little Modified Wooleyworm. Grab a buddy.
1 Pax sets up for wooleyworm by placing feet in the swing and arms in plank position while holding the feet of the buddy who is in position for Big Boy Sit Ups, try to stay together. 20 Reps and swap. Rinse and Repeat One more time.
This had most pax mumbling.
Mosey to the Ball Fields
Pit Stop at the dug out for a quick wall sit. hold for 1 minute. Pax had some mumble going on trying to cut time short.
Proceed to the Diamond for something special.
The Great Bambino
After the Colossus of Clout the Sultan of Swat this exercise gives every pax the opportunity to feel like the great bambino by rounding the bases. This is a good opportunity for all pax to work hard to make the exercise as easy or difficult as they choose.
All pax congregate at homeplate in a single line and perform an exercise AMRAP while 1 pax at a time runs all the way around the diamond. Each runner returns to the end of the line and resumes the exercise. The pax are encouraged to run fast, because the faster they run the fewer reps they will have to perform. Or run slow and make it suck. Once each pax has run a lap they proceed to the next exercise. Exercises performed: Merkin AMRAP, LBC AMRAP, and Plankjacks AMRAP.
10 count from FNG. The pax were thankful this guy knew how to perform a solid 10 count.
Mosey to the Boat Ramp
Each pax grabs a rock and circles up near by. Gus instructed the pax about proper rock picking technique. After all rocks had been picked YHC instructed pax that they should be pick a rock they could part with because there will be a modified conveyor belt.
Rock BLOCK:
Each pax holds there coupon and performs the exercise as instructed then passes it to the right. Exercises performed should spell out the word B-L-O-C-K.
B – Bent over rows x 5
L – Lunges x 10
O – Overhead press x 15
C – Curles, Top Curl x 5 Bottom Curl x 5, Full Curl x 10
K – Kettle Bell Swing x 25
YHC handed over the reins to Gus to bring it home.
Indian Run
Indian Run to an undisclosed location. We proceeded until we reached near the entrance of the park when Gus called a Free Willy to the shovel flag. All pax proceeded to sprint and yell and spit and huff their way back to the shovel flag.
Countorama
Nameorama
Welcome to FNG Burner. Made it through with flying colors. We’re glad to have you and we look forward to seeing you back during the week.
BOM
Laces out son is doing much better, Gus has had some great progress in the job environment, Angus is thankful to have the pax, and Burner’s friend has been having some health issues.
Proud to see this group of men work hard and continue to get better. We are continually pushing the rock up the hill and while it might not get any easier the view sure does improve.
Angus Out
A Big Leap for F3 Gear: MudGear Shirts to be Built in the USA
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Rainy Bridge Run
Dynamic Stretch Routine:
– Tip Toes – walk ~10 yards and back
– Heel walk – walk ~10 yards and back
– Alternate Leg and Arm kicks – walk ~10 yards and back
– Side-step hip flex squats – ~10 yards and back
– Tip Toes – walk ~10 yards and back
– Heel walk – walk ~10 yards and back
– Alternate Leg and Arm kicks – walk ~10 yards and back
– Side-step hip flex squats – ~10 yards and back
Warmup:
– 20 SSH IC
– 10 slow temp squats IC
– 10 Merkins OYO
– 19 Imperial Walkers
– 30 second elbow plank, 15 second side plank, 15 second other side plank
The Thang:
The Thang:
Mosey to Bridge:
@ 1st bench
– 10 Incline Merkins OYO
– 10 Single leg step-back squats OYO x 2 (alternate legs)
Mosey to 2nd Bench (avoid dinosaur landmines):
– 10 Decline merkins
– 10 Single leg step-back squats OYO x 2 (alternate legs)
– 10 Single leg step-back squats OYO x 2 (alternate legs)
Finish mosey to other side of bridge:
@ Museum steps perform jacobs ladder:
@ Museum steps perform jacobs ladder:
1 burpee at bottom, run to top of steps and back
2 burpee at bottom, run to top of steps and back
…. finish at 7 burpees
Mosey back across bridge
@ 1st bench
– 15 Carolina Dry Docks OYO
– 15 Bench dips OYO
Mosey further along bridge…
@ 2nd bench
– 15 squats OYO
– 20 alternating lunge jumps OYO
Mosey even further…
@ 3rd bench
– 10 Incline merkins (Inclerkins?)
– 10 Decline merkins (Declerkins?)
Mosey back through Coolidge
– 15 more Carolina Dry Docks for good measure
Mosey back to Shovel Flag for the Mary:
– Bay City Scissors (8 count, flutter kicks 1-4 count, right over left, left over right 5-8 count) – x 10 total reps
– 20 American Hammer OYO
– 15 Pickle Pounders OYO
– 10 Peter Parker OYO
Repeat mary once more
Finish up last 90 seconds with some #RatchetShoulderBlaster
– 20 Thumbs up arm/shoulder raise OYO
– 20 Thumbs down arm/shoulder raise OYO
– 20 Overhead press OYO
– 20 Overhead cross OYO
COT