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CRUNCHY MERKIN MARATHON

QIC: Best in Show
Date: 01/28/2019
PAX: Fastlane, Jabooti, Peanuts, Sidekick, Whittler
AO: Beast Ridge

Conditions

Amazingly clear skies, 27 degrees, no wind
Perfect by F3 standards

The Disclaimer

Delivered fervently to the group. Modify. Be safe. Car.

COP

A short mosey to loosen the ligaments. Stopped under the light post and circled up
20 SSH
FORWARD FOLD
PLANK
UPWARD DOG YOGA THIINGY
PIKE
FORWARD FOLD
CALF STRETCH (THANKS WHITTLER FOR SPOTTING THE CURB)

The Thang

NOW THAT WE WERE SUFFICIENTLY WARMED UP WE BEGAN WHAT WOULD BECOME KNOWN AS……
THE CRUNCHY MERKIN MARATHON!
INDIAN RUN 1/4 mile
STOP. DROP. 25 MERKINS
MOSEY 1/4 MILE
STOP  DROP 12 LBC
INDIAN RUN 1/4 MILEISH
STOP DROP 25 MERKINS
MOSEY 1/4 MILEISH (abandons the Indian run about now)
STOP DROP 12 DRAG QUEEN DOLLY
CHICK FIL-A APPEARS IN THE DISTANCE, LOOKED LIKE A GOOD SPOT FOR 25 CURB MERKINS AT THE FRONT DOOR OF CFA. A LITTLE EH AND A RANDOM GUY DID THOSE WITH US!
TIME TO HEAD BACK REPEATING A FEW EXERCISES AND NUMEROUS 11 COUNTS. HAD TO FINISH WITH AN EXTENDED MOSEY AS WE TAN OUT OF TIME BECAUSE WE WERE HAVING SO MUCH FUN THAT INCLUDED 100 MERKINS AND A BUTT LOAD OF CRUNCHES!
FREE COFFEE TO ANYONE THAT COMMENTS THAT I DID THIS IN ALL CAPS….

COT

YHC has been dealing with the recent loss of my Dad who unexpectedly passed away. So not a lot of prep time for words to share. However I did talk about how humbling the outpouring of condolences and calls and conversations about my Dad were. The common thread was his kindness, everyone brought that up. I encouraged the PAX to practice kindness this week. Random or planned, be kind to others.

Peace

BEST IN SHOW….
 

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Out with the old….with the old…



QIC: Best In Show
Date: 12/31/2018
PAX: Back Pew, Bumblebee (Willy Loman),Care Bear, The Count (Respect),  Ducktales, Fissure, Goose, Jabooti, Ohms, Prosciutto, Ringwald, Sunburn (Respect), Whittler
AO: Hill City

Conditions

Low 50’s with a light mist, nice for the last day of December

The Disclaimer

Pretty sure I did this…if not consider this a retroactive disclamer

COP

Since YHC just celebrated his 54th, seemed appropriate to open with 55 SSH. Followed by a short mosey.
It was great to have 2 other Pax over 50!

The Thang

Ran under the bridge for some shelter and to be near the Dwaynes  that would be required later…the goal of the Q was to break the (unofficial) record of number of exercises in a 45 minute post. According to the historian Prosciutto that number was oddly enough 54…
And so it began
IMPERIAL WALKER 12 IC
WINDMILLS 12 IC
3rd GRADE EX 12 IC
FORWARD FOLD 10 CT
PLANK 10 CT
FORWARD FOLD 10 CT
LBAC 10 IC
RLBAC 10 IC
CHINNOK 10 IC
REV CHINNOK 10 IC
MNC 10 IC
MERKIN 10 IC
At this point everyone was instructed to grab a Dwayne for the next round . It should be noted that Care Bear had what could be described as a small boulder.
PUsh Press 10 sc, Curl 10 sc, Overhead Tri Extensions, 10 sc, BOR 10 sc, Front Raises 10 sc, Overhead Press 10 sc, Upright Row 10 sc, St Bernard Squats, 10sc
Dropped the Dwayne’s and continued;
Merkin 10 IC
Plank 10 ct
Annie R/L 10 ct
Plank Jack 10 IC
Plank March 10 IC
Mtn Climb 10 IC
Shoulder Taps 10 IC
Ab Time;
LBC
RLBC
Flutter Kicks 12 IC
Freddie Mercury 10 IC
Drag Queen Dolly 10 IC
Repeat the Dwayne sequence above at this point, then more abs;
American Hammer 10 IC
Drag Queen Dolly 20 IC
Rosalita 10 IC
St Bernard Squuat 12 SC
Repeat the Dwayne sequence again, really wanted to blast the guns! Then some more abs;
American Hammer 10 IC
Freddie Mercury 10 IC
Flutter Kicks 10 IC
LBC 10 IC
Drag Queen Dolly 10 IC
Cocoon Crunch 10 IC
time was running out so a short mosey back to the start, finished it off with 5 surprise Burpees!
61 exercises completed, if moseys are included we can state 63 as the new record! (Thanks Ohms!)

COT

I had a goal for the Pax to break the record and as a team we succeed. All the HIM present will be part of this record until it falls. Goals are a common theme at this time of year. We need goals in life, family, business. In order for us to know we are successes must have a goal that lets us know we are striving for everyday. F3 has been a big impact on my life, I am proud to call you all my friends as I continue to work on my goals this next  year.
We welcomes a new Pax that has relocated to Chattanooga from F3 Waynesville. He is the HIM formerly known as Sunshine, since we have a Sunshine already, he will henceforth be known as Sunburn of F3 Chattanooga! Welcome Brother!
Also our visitor Bumblebee has an opportunity to relocate to Chattanooga as well, hopefully we will be seeing him again!

News

Back to normal AO schedules beginning Thursday.
 

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Better late than…

QIC: Best In Show
Date: 8/6/18
PAX: Early Bird, Journey, The Count, Threeskin, Oscar, Sidekick, Whittler, Wort
AO: Beast Ridge

Conditions

low 70’s, lots of dew….

The Disclaimer

clearly stated and understood; I am not a professional, you are here if your own free will. Let’s get better.

COP

SSH X 15
Kick Squat- gave up on this one (should have practiced it)
Mtn Climber x 15
SSH X 15
Fire Hydrants w/hold x 10
St Bernard Squat x 10 (killer!)
SSH x 15
Smashing Pumpkin x 12
Plank 15 count
SSHx12
LBAC x15
RLBAC x15
Shoulder press x15
Imperial Walker x15
SSH x15

The Thang

Little mosey to the stadium steps and then;
10 Incline Merkins
10 step ups each leg
10 Decline Merkins
Rinse and repeat x3
Then a short jaunt to the lone hill for a date with Dora;
Partnered up and
100 squats
100 planks jacks
100 Saint Bernard Squats (lots of conversation about the quads at this point)
oh, the hill run section was alternated with Bernie Sanders!
Back to the flag for a date with Mary
LBC x12
American Hammerx12
Flutter Kicks (led by another pax, lost count but it was a stupid amount, like 25)
sidekick introduced us to the “iron cross”, partner an exercise, look for this at a Q near you soon

COT

“When you feel like quitting, remember why you started”
We all started coming to F3 for a reason, why do you come to the gloom? Fitness? Fellowship? Faith?
There are 3 f’s for a reason IMO. Regardless of your reason, remember why and come back again.

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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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Tweet the count now…

 
 

 

QIC: Best In Show
Date: 3/26/2018
PAX: Best In Show (Q), Early Bird, Fissure, Prosciutto, Sidekick, Whittler
AO: Beast Ridge

Conditions

Once again, hurricane force winds, cloudy 47 degrees..

The Disclaimer

Given with great vigor, to a captive audience

COP

SSH IC 12
COTTON PICKERS IC 12
SSSH IC 12
IMPERIAL WALKERS IC 12
SSH IC 12
CAROLINA DRY DOCK IC 12
SOME YOGA MOVE, YHC REALLY DIDNT KNOW WHAT IT WAS CALLED, BUT IT INVOLVED STRETCHING…

The Thang

Enough with the warm up we got some moseying to do, so we started off on our Merkin (2) Mile morning..
Title of exercises or routine
The first mile was your typical Merkin Mile as I wanted to get the heart rates up and a great upper body workout too.
1 Mile, every quarter mile the PAX stop, drop and give me 25 Merkins (yes, I did them too), rinse and repeat x4…
Just didn’t seem like 1 mile was enough, and since YHC had led the group out from base 1 mile, we had to make our way back..
1 mile, every quarter mile stop and do the following
Arm Circles IC x 20
Reverse Arm Circles IC x 20
Seal Claps IC x 10
Overhead press IC x 20
Mubble chatter ensued as YHC instructed the PAX the arms remained up during the exercise, something about a numbness in the arm region…
Back to base just in Time for MOM..
LBC IC X 12
AMERICAN HAMMER IC X12
FLUTTER KICKS IC X 12
HELLO DOLLY IC X 12
FREDDIE MERCURY IC X 12
LEG RAISES IC X 12
That concluded the mornings activities..
 

Moleskin

Read a book by Ryan Holiday “The Obstacle is The Way”, loosely based on Stoicism, or the endurance of pain and hardship without complaint. The idea is that he best way through an obstacle you face is to go through the obstacle.
We faced many during our post, we faced an obstacle of a nice warm bed we had to get out of to post, but we went through those obstacles. We made the choice to go through them, to go with our brothers and start our day together. The rest of the day we would face more obstacles, and we were prepared now to go through them as well.

News

Ruck Prep continues..
Delete the Brackets Angus. Let me know if you see this.

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Play the cards you’re dealt…

 

QIC: Best In Show
Date: 03/12/18
PAX: Angus, Best In Show (Q),Prosciutto, Snorlax, Whittler
AO: Beast Ridge

Conditions

Deceptively cold, with hurricane force winds (pretty sure), 37 degrees, but dry(ish) 

The Disclaimer

Delivered with great flair, let’s be safe, have fun, modify if needed.

COP

Short Mosey to warm up the legs followed by;
SSH 15 IC
COTTON PICKERS 15 – IC
HIGH KNEES 15-IC
SSH 15 -IC
SMASHING PUMPKINS 15 -IC
FIRE HYDRANTS 15 – IC
SSH 15 -IC
IMPERIAL WALKERS 15 – IC
MTN CLIMBERS 15 -IC
SSH 15 – IC
PLANK 30 SEC
SSH 15 – IC

The Thang

After getting nice and warm we decided to play a quick hand (or 10) of cards with our Deck O’ Fun
Title of exercises or routine
With a well shuffled deck of cards each pax took turns drawing a card that correlated to a very specific group of exercises. The face value of the card determined the number of reps for the following;
SPADES = MERKIN
DIAMONDS = SQUAT
CLUB = AMERICAN HAMMER
HEART = SSH
All the while battling the gale force winds, we made our way through the deck for a total of
95 Merkins
95 Squats
95 American Hammer
95 SSH
and for good measure, 10 burpees, because in a Best in Show beat down, every time you see a dog you get the privilege of 5 burpees.
 

Moleskin

We are all leaders here. Even though YHC was on Q and leading this fine group of HIM, we are all leaders because we made the choice, showed some grit, and showed up to get better.
2 ways to lead, from the front or from the rear, we choose to lead from the front.

News

Go Ruck – Wednesday ruck training continues at Beast Ridge and The Griff
Saturday 3/17 Q School led by Prosciutto, calling all Q’s to come out in support!

Upcoming Qs

Ringwald 3/15 at Hill City
Proscutto 3/17 Landfill Q School

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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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A Morning at the Dog Pound

QIC: Best In Show
Date: 1/29/18
PAX: Early Bird, Prosciutto, Snowflake, FNG-Uncle Herschel, Whittler, Vila
AO: Beast Ridge

Conditions

Mostly clear,34 degrees, with a view of the Blood Moon, perfect to howl at

The Disclaimer

Delivered completely and mostly coherently by YHC with an assist from Prosciutto since it was a VQ

COP

using what is believed to be the first laminated wenke in the history of F3CHATT, YHC led the pack into his VQ warm up;
SSH-15
COTTON PICKER-15
HIGH KNEES-15
SSH- 15
SMASHING PUMPKINS-15
FIRE HYDRANTS-15
SSH-15
IMPERIAL WALKERS-15
MTN CLIMBERS-15
SSH-15

The Thang

Following the warm up, the lead dog led the pack for a mosey to a nondescript building that to most looks like a concession stand, but to YHC, it looked more like a dog pound, a perfect place for a bunch of mutts to do their thang;
Split the pax into 2 groups, group 1 performed wall sit exercises while group 2 performed “quick feet” to keep the heart rate up! Then we swapped it around as we went through a myriad of activities. 
Show Ring 1
Group1-Wall sit w/Joe Fraziers    Group 2- QF  / Switch
Group 1- WS – Shoulder press   Group 2-QF / Switch
Group 1-WS LBAC    Group 2- QF  / Switch
Group 1- WS – RLBAC   Group  2 QF  / Switch
Group 1 – Hold Plank 12 IC  Group 2 QF  / Switch
Group 1 – Merkin 12 IC  Group 2 QF  / Switch 
Led the pax on a short trot to;
Show Ring 2
3 stops in this ring, with a short mosey between. At each stop we performed
10 St Bernard Squats IC (x3)
Not much time left but we stopped at the stadium steps for a quick dip
Show Ring 3
10 Dips IC
Then just enough time for MOM
LBC-12 IC
FLUTTER KICK 12 IC
HELLO DOLLY 12 IC
FREDDIE MERCURY 12 IC
AMERICAN HAMMER 12 IC ]
 
 
 
 

Moleskin

[In “Freed to Lead” OBT refers to the “Third 500”. In the book it is told in the context of his days on the college rowing team and his coach talks about thinking of a  2000 meter race as being 4 legs of 500 instead. The first 500 your on pure adrenaline as you start the race, the second 500 you settle down and find your rhythm, the fourth 500 is “balls to the wall” gut it out to get through. The third 500 however is the one where you win or lose the race. As I find myself in the third 500 of my life, I look to F3 as a source to help me get through it, by holding each other accountable to showing up, the first step of getting better (first F), by forming bonds with the other pax, (second F) and by helping when we are struggling with life and where we find comfort and ways to help others (third F).   ]

News

August- Go Ruck
September – Tough Mudder
Run Ruck schedule coming soon