WEEKLY OVERVIEW
What an excellent week behind us! Fissure’s VQ, several FNGs, warmer temps on the way, a successful Soddy-Daisy launch underway and Easter; I’d say that spring has sprung and F3 Chatt is bracing for some serious growth.
Continuing the “soft” launch of Soddy Daisy – there are potential workouts/rucks on Tuesday/Thursday (for more info go talk to @f3mrclean and of course consult the F3 Chatt GroupMe)
This week’s F2 event is happy hour on Thursday. Let’s continue to HC (hard commit) for the F2 (fellowship) events and continue to build this community. These are good opportunities to learn about one another when we aren’t suckin’ wind during a workout. Location will be determined as we approach the day — keep an eye on the GroupMe and Whittler for direction.
Here’s the forecast for the week:
MONDAY – (04/02/2018)
Workout: Bootcamp
AO: Beast Ridge
Time: 0530 – 0615
QIC: Prosciutto
Workout: Run
AO: The Griff
Time: 0530 – 0615
QIC: Ohms
TUESDAY – (04/03/2018)
Workout: Bootcamp
AO: Hill City
Time: 0530 – 0615
QIC: Laces Out
Soddy-Daisy (TBD)
Time: 0530 – 0615
WEDNESDAY – (04/04/2018)
Workout: Bootcamp
AO: The Griff
Time: 0530 – 0615
QIC: Snowflake
Workout: Ruck
AO: Beast Ridge
Time: 0530 – 0615
QIC: Vila/Prosciutto
THURSDAY – (04/05/2018)
Workout: Bootcamp
AO: Hill City
Time: 0530 – 0615
QIC: Whittler
Event: Happy Hour
Where: TBD (contact Whittler for more info)
When: 1730 – ??
SATURDAY – (04/07/2018)
Workout: Bootcamp
AO: Landfill
Time: 0700 – 0800
QIC: Angus
Weekly Pre-blast (2/19/2018)
WEEKLY OVERVIEW
This is the beginning of what YHC is calling the Weekly Pre-Blast. In this Pre-Blast YHC will discuss the scheduled workouts for the week and the respective Q’s. Bootcamps, Rucks, Runs, OTB Workouts, News, and even Food Consumption will be listed in this Pre-Blast. The schedule is now posted in 3 different locations (Q Schedule, Pre-Blast, and on GroupMe).
With that being said…this week started off with two workouts on Monday – a Bootcamp and a Ruck. The Bootcamp led by Vila took place at Beast Ridge and Mr. Clean led the group around the Griff for a Ruck style workout.
Steam Engine happened to be in town to lead a beatdown this morning at Hill City.
On Wednesday there will be a bootcamp workout led by Snowflake at the Griff and also a Ruck workout at Beast Ridge led by Vila. If you don’t like Rucking come to the Griff and if you don’t like Snowflake, go to Beast Ridge…point is….there’s no excuses! YHC will even be running through snow-covered terrain in Iceland. NO EXCUSES!
This Thursday Ringwald will be leading us in a Bootcamp style workout Hill City…I wonder if any music will be involved? Will our “Bodies be Hitting the Floor”?? Only one way to find out I suppose. BE THERE!
This Friday Mr. Clean will be leading an OTB workout (meeting up at Tracks End) through the Tennessee Riverpark on Amnicola Highway. After the workout many calories will be consumed at Tracks End Restaurant.
On Saturday, Vila will be back at it for a Bootcamp style workout at The Landfill. After you get destroyed by Vila…he will make it up to you by taking you out to Coffeeteria at the Waffle house on Dayton Blvd.
MONDAY – (02/19/2018)
Workout: Bootcamp
AO: Beast Ridge (Camp Jordan Park)
Time: 0530 – 0615
QIC: Vila
Workout: Ruck/Run
AO: The Griff (Vandergriff Park)
Time: 0530 – 0615
QIC: Mr. Clean
TUESDAY – (02/20/2018)
Workout: Bootcamp
AO: Hill City (Renaissance Park)
Time: 0530 – 0615
QIC: Steam Engine
WEDNESDAY – (02/21/2018)
Workout: Bootcamp
AO: The Griff (Vandergriff Park)
Time: 0530 – 0615
QIC: Snowflake
Workout: Ruck/Run
AO: Beast Ridge (Camp Jordan Park)
Time: 0530 – 0615
QIC: Vila
THURSDAY – (05/22/2018)
Workout: Bootcamp
AO: Hill City (Renaissance Park)
Time: 0530 – 0615
QIC: Ringwald
FRIDAY – (02/23/2018)
Workout: OTB
AO: Tennessee Riverwalk – Amnicola Highway
Time: 0515 – 0600
QIC: Mr. Clean
Workout: Fellowship Event (Friday Breakfast Club)
AO: Tracks End Restaurant
Time: 0600 – 0700
SATURDAY – (MM/DD/YYYY)
Workout: Bootcamp
AO: The Landfill (White Oak Park)
Time: 0700 – 0800
QIC: Vila
Workout: Fellowship Event (Coffeeteria)
AO: Waffle House – Dayton Blvd
Time: 0815 – 0915
VDay Bombshell Bootcamp
QIC: Ohms
Date: 02/14/2018
PAX: Mr. Clean, Snowflake, Stairmaster, Whittler
AO: The Griff (Vandergriff Park)
Conditions
45 degrees F, cloudy skies with a steady drizzle of rain
The Disclaimer
https://f3nation.com/disclaimer-and-notice/
COP
V – VUps x 14 IC
A – Ass Kickers x 14 IC
L – Low Country Crab x 14 IC
E – Elbow Planks x 14 IC
N – Narrow Squats x 14 IC
T – The Chinook x 14 IC
I – Imperial Walkers x 14 IC
N – Nose Merkins x 14 IC
E – Elf on a Shelf x 14 IC
S – SSH x 14 IC
The Thang
The PAX were on time and ready for some “action” – we started out the morning with a brief warm-up to get the blood rushing and the heart pumping. By the time the warm-up was finished, we were soaking wet and breathing heavily. We knew now that it was time for the main event.
The Cupid Plank Shuffle
We began with a short mosey to YHC’s truck. Once we arrived at the truck YHC rolled the windows down, turned on the iTunes, and with the volume high we began our Cupid Plank Shuffle.
-Begin in plank position
-Right Leg out and bring back in x 4
– Left Leg out and bring back in x 4
– Right leg kick, left leg kick, right leg kick, left leg kick
– Mountain Climbers (8 count)
– Rinse & Repeat for the entirety of the song (3 min 50 sec)
To see a visual please follow this link:
https://www.youtube.com/watch?v=g6pkTkunq9s
Tammy Wynette’s
Tammy Wynette’s country song hit, “Stand By Your Man” is the inspiration here.
Starting position: PAX 1 assumes the merkin plank while PAX 2 remains standing beside ‘his man’.
Exercise: Pax 1 does merkins in sync with PAX 2 who does deep squats. They do 10 reps either by Q call or on their own. At multiples of 10, the partners switch out alternating between merkins & squats.
Example: 1,2,3 … 10, (switch) 11,12,13…20 (switch) 21,22,23, …30 (switch), etc. until they reach 100; that’s 50 merkins + 50 squats per man.
Valentine’s Day Cards
We took a mosey around the park looking for Valentine’s Day cards that were hidden around the park by YHC. Each card had a short “poem” on them that represented an exercise.
Card 1:
“When I hear your voice, I sit-up and listen”
Sit-Ups x 14 IC
Card2:
“Roses are red, violets are blue, planks are fun, so I’ll some for you”
Makhtar N’Diaye x 14 IC
Card 3:
“I’d Climb the highest mountain for you”
Mountain climbers x 14 IC
Card 4:
“With you by my side, I believe I can fly”
Coupon Shoulder Flies x 14 IC
Card 5:
“I would run to the end of the Earth for you”
Capris Lap around Track & Shuttle Runs
-Rinse and Repeat all stations one more time for a total of 2 rounds (2/14)
Mary
H – Heel Touchers x 14 IC
E – Extenders of the Hip x 14 IC
A -American Hammer x 14 IC
R – Rosalita’s x 14 IC
T – Toe Touches x 14 IC
Moleskin
Just as Christ loves the church (Ephesians 5:27), husbands should love their wives. In saying this, Paul sets the ultimate standard in comparing the marriage relationship with Christ and the church. Such an attitude makes abuse, mistreatment, or abandonment impossible to justify. In fact, Paul demands that husbands love their wives “as their own bodies.” This includes personal care, time, and provision. A man would not leave his body “unattended” or without care for a great length of time. He should likewise not treat his wife in this manner. The Old Testament even described abandonment by a husband as an act of violence (Malachi 2:16).
It’s important to remember that “love,” as used in the Bible, means much more than simple feelings. It always comes with an expectation of action: of doing good on behalf of that person. This verse uses the Greek root word agape, which refers to a selfless, sacrificial concern for the welfare of someone else.
For that reason, Paul notes that loving one’s wife—through actions—has practical benefits for the husband as well. If a husband desires a better life, he can do so in part by investing more into his own wife. Love expressed to one’s wife certainly offers numerous benefits to a husband, including unity, better parenting, less conflict, less stress, and other factors.
NOTE**: At the end of the Moleskin, we went around the circle sharing with one another why we are thankful for our wives.
News
GRT – August
Tough Mudder – September
Upcoming Qs
February 15 – Laces Out @ Hill City (Renaissance Park) 0530
February 17 – Angus @ The Landfill (White Oak Park) 0700
42
QIC: Ohms
Date: 1/31/2018
PAX: Mr. Clean, Pumpkin, Snowflake, Stairmaster, Whittler
AO: The Griff
Conditions
Clear skies. Low of 28 degrees F. Winds SSW at 5 to 10 mph.
The Disclaimer
F3 Nation, Inc. is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted.
COP
-SSH x 21 IC (4-count x 21 = 42)
-Mosey to parking lot across the street
-SSH x 21 IC
-Mosey to baseball fields
-SSH x 21 IC
The Thang
Today the PAX that showed up came out to give it their all on the diamond today in a 3 round series for a Jackie Robinson commemorative showdown.
Series A – Batters Up
All PAX were instructed to line up at home plate
- PAX #1: Grab a bat/ball, step up to the batters box, and hit the ball as far as you possibly can
- ALL PAX: All out sprint to the ball. When you reach the ball, perform 6 burpees (4+2=6……42 total burpees seemed a little unnecessary). Once burpees have been completed, perform an all out sprint back to home plate.
- Rinse & Repeat all the way through the lineup and all PAX have batted.
Series AA – F3 Baseball
Performed on a baseball diamond. Pax are divided into even teams. Each team starts at its own base. Teams must complete a cumulative number of reps of different exercise at each base, for example, merkins at first, Carolina dry docks at second, Plank Jacks at 3rd, Mountain Climbers at home, and then move using different modes of transportation to the next base. Each time a team passes the base it started on, it gets a point. Team with the most points after a set amount of minutes wins.
- 1st base: Merkins x 42
- 2nd base: Carolina Dry Docks x 42
- 3rd base: Plank Jacks x 42
- Home: Mountain Climbers x 42
- Lunge in between bases
- Time Limit: 15 minutes
Series AAA – Run Jackie Run
PAX were once again instructed to line up at home plate.
- PAX#1: call out an exercise and then sprint around bases as fast as you can
- Remaining PAX: Perform called out exercise until PAX#1 arrives back at home plate
- Rinse & Repeat until all PAX have done their home-run trot around the bags
Moleskin
“A life is not important except in the impact it has on other lives.”
-Jackie Robinson
News
- Run/RUCK days starting on Mondays 0530 @ the Griff
- Run/RUCK days starting on Wednesdays 0530 @ Beast Ridge
- August: Go-Ruck Tough
- September: Tough Mudder
Hot Potato – Christmas Eve Eve
QIC: Angus, Ohms, Prosciutto
Date: 12/23/2017
PAX: Angus, Ohms, Picasso, Prosciutto, Ringwald
AO: The LandfillConditions
45 °F and most definitely shorts weather.
The Disclaimer
Angus delivered the disclaimer with as much gumption as it takes to deliver 30 Side Straddle Hops.
COP
Angus kicks off the morning with the infamous warm up
Mosey out to the ridge next to the soccer fields so we can watch the sun rise while we get beat down.
SSH x 30
Finkle Swing x 15
SSH x 30
Squat x 15
SSH x 30
HK x 15
WHK x 15
AK x 15
SSH x 30
Lunges x 15
Mosey over to the top parking lot
Inifinite Plank – All PAX hold plank for an infinite amount of time while performing plank like exercises. YHC called out the following IC.
Merkins x 15
Plank x 10
Mountain Climbers x 15
Plank x 10
Carolina Dry Docks x 15
Plank x 10
Pickle Pounders x 15
with that 15 minutes was up and the Q was passed on to Prosciutto
The Thang # 1:
Prosciutto steps in to take the following 15 (really it ended up being 17) minutes
The PAX were instructed to partner up. While on the wall, perform a balls-to-the-wall while your partner does an out-and-back.
After both PAX have completed the BTTW, all PAX were instructed to form a line and get in plank position.
After all PAX were in plank the end PAX performs box jumps over the planking PAX until the end. Then, the next PAX rotates in and box jumps, and so on and so on. Repeat this 3x.
Next, all PAX were instructed to form a circle for a merkin wave; naturally, to “twelb” (in memory of Mr. Clean and all north Georgians everywhere).
Still in plank position, we performed grave diggers on both sides/arms.
PAX were instructed to move to the bathroom for wall sits in between 12 IC of:
- Wall Sit x 12 IC
- Muhammad Ali x 12 IC
- Joe Frasier x 12 IC
Move to the rock pile, make a rock selection and circle up for some round robin of low curl, mid-curl, full curl. Repeated this 5 times x 10 reps each. Each of the PAX except Picasso were instructed to move. Per his misunderstanding of the rock selection process, he lifted the largest rock 3 of the 5 rounds; as “penance”.
** Hand-over to Ohms for the remainder of the time **
The Thang # 2:
Ohms steps in to take the following 20 minutes
Three Peat: Three different exercises put on REPEAT
-30 yard Suicides x 2 OYO
-Block facing Burpees x 20 OYO
-Snatches x 20 OYO
-Regroup and hold plank until all PAX finished
-30 yard Suicides x 2 OYO
-Block facing Burpees x 15 OYO
-Snatches x 15 OYO
-Regroup and hold plank until all PAX finished
-30 yard Suicides x 2 OYO
-Block facing Burpees x 10 OYO
-Snatches x 10 OYO
-Regroup and hold plank until all PAX finished
-30 yard Suicides x 2 OYO
-Block facing Burpees x 5 OYO
-Snatches x 5 OYO
-Regroup and hold plank until all PAX finished
Moleskin
Be intentional about your brothers — Angus said he’s had some conviction about how surface level the relationships can become as we come and go from the gloom. It requires every PAX actively working to better know their brothers. Connect with 1 to 3 PAX, get to know them better, and work to holding each other accountable.
News
Merry Christmas Everyone!
GoRuck Tough – 8/17
(https://www.goruck.com/event-13223/)
Tough Mudder – 9/15
(https://toughmudder.com/events/2018-nashville-half)
Upcoming Qs
Picasso @ Hill City – 12/28
Picasso @ The Landfill – 12/30
New Year Kickoff @ Hill City – 1/1
The Wheels on the Bus
QIC: Ohms
Date: 1/3/18
PAX: Mr. Clean, Snowflake, Steam Engine, Whittler
AO: The Griff
Conditions
Whomever pissed off Elsa…needs to apologize immediately
The Disclaimer
F3 Nation, Inc. is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted.
COP
-SSH x 15 IC
-Cotton Pickers x 15 IC
-Windmills x 15 IC
-High Knees x 15 IC
-Wide High Knees x 15 IC
-Ass Kickers x 15 IC
-30 yard Sprint
-SSH x 15 IC
-30 yard Sprint
-SSH x 15 IC
-30 yard Sprint
-SSH x 15 IC
-30 yard Sprint
-SSH x 15 IC
The Thang
Although it was still cold…the weather did take a turn for the better this AM. It increased from a bone chilling 11 deg F on Tuesday to 24 deg F today. Not sure why I’m writing about this, because no matter how cold it is we always find a way to start sweating within the first 5 min of the beatdown. Anyway, here’s what went down:
Mt. Takeshita
Yes, this is a real Japanese word (Takeshita: Tok-E-Sheet-Ah). This mountain was discovered when a group of PAX showed up in the little community of Hixson, where the great explorer (YHC) led his group of adventurers over the Land (Bear Crawls) and across the Sea (Crab Walks) to the base of this glorious grass covered peak. YHC had chicken wings the night before which were wreaking havoc on his stomach. As YHC stared at the North Face of this beautiful mountain, he dreamed only of his throne made of porcelain, and forth came the name of the great mountain: Mt. Takeshita. This mountain was added to the long list of Peaks in the F3Chatt Region…..
F3Chatt Mountain Range:
- Mt. Midoriyama – Hill City
- Mt. Titicaca – Hill City
- Mt. Fukame – The Landfill
- Mt. Takeshita – The Griff
Now that I got that all cleared up, lets see what perils were faced to reach the summit.
-Wheel of Merkin (Merkin: 5 Rounds – 15 Reps)
-Lunge 15 Yards
-Bear Crawl up Mt. Takeshita
-Wheel of Merkin (Diamond Merkin: 5 Rounds – 15 Reps)
-Lunge 15 Yards
-Bear Crawl up Mt. Takeshita
-Wheel of Merkin (Wide Merkin: 5 Rounds – 15 Reps)
-Lunge 15 Yards
-Bear Crawl up Mt. Takeshita
-Wheel of Merkin (Staggered Merkin: 6 Rounds – 12 Reps)
-Lunge 15 Yards
-Bear Crawl up Mt. Takeshita
Mosey back to Base Camp
Monkey See Monkey Do
PAX separated into 2 Teams: A and B
ROUND 1:
-Team A: Begin at designated starting point. Sprint as a Team around the track and return to start.
-Team B: Jump Squats (holding coupon) AMRAP (as many reps as possible) until Team A ‘all in’
<THEN>
-Team B: Begin at designated starting point. Sprint as a Team around nearby building and return to start.
-Team A: Burpees AMRAP until Team B ‘all in’
ROUND 2:
-Team A: Begin at designated starting point. Sprint as a Team around the track and return to start.
-Team B: Curl and Press (Coupon) AMRAP until Team A ‘all in’
<THEN>
-Team B: Begin at designated starting point. Sprint as a Team around nearby building and return to start.
-Team A: Burpees AMRAP until Team B ‘all in’
**NOTE: Each team kept up with number of Reps completed during each round and the Team with the lower amount of Reps had 5 burpee penalty.
Moleskin
Sometimes, the person whose life looks the easiest, has had it the hardest, but they’re just really good at not dwelling on the past, keeping busy in the moment, and keeping it rolling. Everyone is going to face adversity and sometimes we’re going to feel like things in our life are pretty bad…but you have to stay strong, think of the positive things, and keep in mind that things could always be worse!
News
August: GoRuck Tough
September: Tough Mudder
Upcoming Qs
Thursday (1/4/18) – Laces Out @ Hill City 0530
All Day I Dream About AMRAP
QIC: Ohms
Date: 12/27/2017
PAX: Angus, Banjo, Whittler
AO: The Griff (Vandergriff Park)Conditions
Cooooooooollllllllllllddddddddddd
The Disclaimer
F3 Nation, Inc. (“F3″) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted.
COP
- SSH x 15 IC
- Cotton Pickers x 15 IC
- Windmills x 15 IC
- High Knees x 15 IC
- Ass-Kickers x 15 IC
- LAC x 15 IC
- Reverse LAC x 15 IC
- Moroccan Nightclub x 15 IC
- Shoulder Press x 15 IC
- SSH x 15 IC
The Thang
Most newcomers showing up to an F3 workout will notice that some words appear to be made up or some sort of Spanglish….well that’s because a lot of these words are made up and they are of a different language spoken only by the people of the F3 Nation. Are you having trouble understanding the words blurted out in the Gloom? Well not today…because the routines being called out this AM are universal 😉
LAP #1
- Simon says lap around Vandergriff Park track
- Mosey around the track while simultaneously performing various exercises called out to you by the Q
- Exercises: Bernie Sanders, Karaoke, Reverse Karaoke, Sprint
SUICIDES
- (v) The act of repeatedly sprinting back and forth from a predetermined starting point to a series of lines…in this case a parking lot.
- Suicides (5 parking space lines)
- 20 yard sprint
- Merkins x 15 IC
- Suicides (5 parking space lines)
- 20 yard sprint
- Mountain Climbers x 15 IC
- Suicides (5 parking space lines)
- 20 yard sprint
- Peter Parkers x 15 IC
LAP #2
- Indian Runs around Vandergriff Park track
- Start by jogging single file at a steady pace, and then the last runner in line must sprint to the front of the line, taking the place of the first runner
- Rinse and Repeat until the entire lap has been completed
AS MANY REPS AS POSSIBLE
- 20 Minute AMRAP
- SSH x 25 OYO
- Coupon Merkins x 20 OYO
- Block Facing Burpees x 15 OYO
- Clean & Jerks x 10 IC
- Rinse & Repeat for the entire duration of the 20 minute timer
MARY
- LBC x 15 IC
- American Hammer x 15 IC
- Flutter Kicks x 15 IC
- Heel Touches x 15 IC
- Freddie Mercury x 15 IC
Moleskin
A philosophy teacher once said that a mason jar can represent everything in your life. The golf balls are the most important things in your life like family, friends and love. The pebbles are all of the secondary, material things in your life like your car, house and job. The grains represent everything else. All of the small possessions in your life. If you put the grains in first nothing else will fit. If you fill the jar with pebbles or grains you won’t have room for the golf balls. The same thing happens in life. The lesson is to make sure you put the people that matter most in your life first and you will have room for the other small luxuries that life has to offer.
Some also say you could go even further and add some beer to the jar. What does the beer represent you ask? It goes to show that no matter how full your life may be, there is always room for a beer with a friend. Put the people we love first, everything else second and always make time for fun with a friend.
News
Go Ruck – August 2018
Tough Mudder – September 2018
Upcoming Qs
Saturday (12/30/2017)
– The Landfill (White Oak Park)
– 0700
– Q: Picass0
Monday (01/01/2018)
– Hill City (Renaissance Park)
– 0530
– Q: Hot Potato