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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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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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What Gets Measured Gets Done

QIC:  Fissure
Date: 06/27/2018
PAX:  Leftovers, Ducktales, Ohms, The Count (Respect), Geek Squad, Mr. Clean,
AO: Lions Den

Conditions

Stormy but safe enough to get it done.  Rain greeted us as we started and hung around for a while.

The Disclaimer

This is F3.  There isn’t a fourth F but if there was it would stand for Free.  I’m not a professional.  Work hard but modify when necessary.

COP

We met on the track and the rain started promptly at 530 and stayed for the warmup and sprint work
10 burpees OYO, Seal Claps x 15 IC, Imp Walkers x 15 IC, 10 Burpees OYO, Fire Hydrants x 10 each leg IC, 10 Burpees OYO, 2 Laps around the track sprinting straight aways jogging the curves together, 10 burpees OYO.

The Thang

Mosey to big bleachers, 10 burpees OYO.  Partner 1 – 10 diamond merkins hold plank while partner 2 runs to top and back then swap until each partner hits 50 reps
Lunges x 10 IC as a group then step ups to top of bleachers and down, RnR x 5, 10 Burpees OYO
Mosey to Parking lot, 10 burpees OYO
Pick between Bear Crawl, Lunge and duck walks then proceed with suicides over 7 parking spaces.  10 burpees OYO
MOM – box cutters, flutter kicks, 10 burpees OYO, 10 burpees as a group on The Count’s recommendation.  100 total burpees for the day.

Moleskin

YHC informed the pax they had a quota to hit before we got started without being too specific.  They quickly realized it was a burpee quota.  As we approached the quota of 70 burpees I encouraged the group that it never hurts to exceed a quota.  What gets measured gets done and by golly we should be over achievers.  100 burpees ain’t too shabby.  We need to be setting measurable goals instead of always saying we want to “get better.”  
 
 

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Ready. Set. Go.

QIC:  Fissure
Date: 06/19/2018
PAX: VSquared, Bogey, Flop (F3-GrandStrand), Ohms, Ringwald, Angus, Free Candy, Whittler, Early Bird, Laces Out (Respect), The Count (Respect), Wort
AO: Hill City

Conditions

Warm and muggy

The Disclaimer

You’re here on your own free will.  Push yourself but don’t get hurt.  

COP

Various fun in cadence including Good Mornings, SSH, Imperial Walkers, Butt Kickers, High Knees and Merkins

The Thang

YHC has spent the last couple weeks packing and moving so today was admittedly less creative than others, but we WORKED
Indian Run sandbag handoffs and 3 Ring Circus
5 laps Indian Run around the Coolidge Park loop, last man sprinted to the front to grab the bag
Broke up into groups of 3, first man completed a 40 yard sprint and back while second man held plank and third man did curls with a coupon (cinder block).  PAX rotated until all 3 had done the deed.  First group to complete took a breather while the rest did burpees.  5 for second, 8 for third, 10 for fourth.  We changed up the core and coupon exercises each time and rotated out teams to keep it more fun.  We worked hard.
For MOM we had a few minutes for flutterkicks, box cutters and planks

Moleskin

We welcomed Flop from F3 Grandstand.  An admitted Gamecock fan, he was a good sport as YHC attempted to inspire the tired PAX with Deshaun Watson.  I think everyone else was very inspired.  Right?

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Filling the BB Void


 

QIC: Fissure
Date: 05/26/2018
PAX: Angus, Candu, Geek Squad, Prosciutto, Ringwald
AO: Landfill

Conditions

Muggy
The Disclaimer
This is F3.  I’m Fissure.  It’s hot.  Let’s roll.

COP

SSH x 15
Good mornings x 10
Imperial Walkers x 10
SSH x 15
SnL squats x 10
Lunges x 10
SSH x 15
Slow count body builders x 10
Flutterkicks x 25

The Thang

Mosey to bottom of Landfill
Partner up, wheelbarrow one or two lights, five merkins then swap, halfway up
Partner carry as far as you can, no further than 3 or 4 lights, then swap, rest of the way up

 
 
 

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Adding Consecutive Burpees

 

QIC:  Fissure
Date: 05/10/2018
PAX: Ringwald, Picasso, Angus, Flemish, Ohms, Ducktales, Sidekick, Speed Bump, The Count (Respect)
AO: Hill City

Conditions

66°, Clear, felt like 77°, Humidity 76%, Wind 4 mph South

The Disclaimer

This is F3.  I’m not a professional.  Try hard but don’t hurt yourself.

The Thang

Mosey from the vicinity of the Blue Rhino to walking bridge
Commence 20 x Squats IC, 10 x Lunges IC at the beginning, middle and end of the bridge, mosey in between
Mosey to the steps at Ross’s Landing
Commence consecutive burpees starting with 10 on down to 1 with box jumps up the steps in between.  Some used step ups in place of box jumps for modification or incline merkins and dips on the bottom step.
Mosey back to the Blue Rhino
MOM consisted of wheel barrows around the blue rhino.  Switch after each loop until time called.

Moleskin

A couple dedicated PAX grumbled about their sore legs as this week has been pretty leg heavy.  YHC felt a little bad having to miss The Griff yesterday but it appears the grumbling was warranted after the leg thrashing administered by Picasso.
There was further mumble chatter about shortcuts to adding up how many burpees we enjoyed today.  Here’s an informative link to adding consecutive numbers, http://math.wikia.com/wiki/Adding_Consecutive_Numbers, and we did 55.  You’re welcome.
The word of the day was Generosity.  It’s important to give of yourself – to your family, friends, job, etc.  This is modeled at every workout when the Q puts time into the beat down we all enjoy.  It was noted that the best motivation to show up is knowing your friends will be there to help make us all better.

News

FBC – Longhorn 0600
Nashville GoRuck – Father’s Day Weekend

Upcoming Qs

05/11/2018 – Mr. Clean
05/14/2018 – Sidekick
05/15/2018 – Laces Out
05/16/2018 – Ohms
05/17/2018 – Rainman
05/19/2018 – FLAG FOOTBALL!!!!!!!

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Leg Loops

QIC: Fissure
Date: 04/25/2018
PAX: Angus, Mr. Clean, Speed Bump, Whittler
AO: The Griff

Conditions

57°, Cloudy, felt like 57°, Humidity 79%, Wind 4 mph WNW

The Disclaimer

This is F3.  I’m not a professional.  Push yourself.  Don’t hurt yourself.

COP

  • Mosey 1 lap
  • SSH x 20 IC
  • Toe Merkins on the curb x 10 IC
  • Imperial Walkers x 20 IC
  • SSH x 20 IC
  • Toe Merkins on flat earth x 10 IC
  • High Knees x 20 IC
  • SSH x 20 IC
  • Mosey 1 lap

The Thang

Leg Loops
Loop 1, Slow n Low Squats x 10 (together) every quarter lap of the playground loop, lunge in between
Loop 2, Jump Squats x 10 every quarter loop, reverse lunge in between
Loop 3, Regular Squats x 15 every quarter loop, run in between
8-count Body Builders x 10
Flutterkicks x 20 IC, American Hammers x 15 IC, 8-count body builders x 5
Flutterkicks x 15 IC, American Hammers x 10 IC, 8-count body builders x 5
Flutterkicks x 10 IC, American Hammers x 10 IC
Run 3 loops at easy pace, Run 1 loop fast(er)

Moleskin

One of the PAX pointed out that YHC was the oldest of the 5 HIM gathered.  So, that’s great.
Also great was the halitosis discussion — some mighty ripe breath in the gloom this morning.
We closed with a 3rd F discussion.  F3 is unique in that it encourages and embraces faith but does not prescribe any faith in particular.  I’d encourage anyone interested to check out the Qsource for great material. https://f3nation.com/category/q/
This was especially relevant to the 3rd F:  https://f3nation.com/2018/04/02/study-q1-11/

News

FBC @ Longhorn at 6am.  Run/Ruck opportunity prior so consult Fellowship channel on Slack

Upcoming Qs

Thursday – Angus (Hill City)
Saturday – Ohms (Landfill)

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Burpee Bridge of Freedom

 

QIC: Fissure
Date: 04/12/2018
PAX: Candu, Early Bird, FNG-Postman (Brian Willard), Hardtail, Kit Kat, Laces Out (Respect), Ohms, Picasso, Prosciutto, Ringwald, Sidekick, Speed Bump, The Count (Respect), Whittler
AO: Hill City

Conditions

45°, Broken Clouds, felt like 41°, Humidity 86%, Wind 2 mph East

The Disclaimer

Prosciutto aka the Salty Italian had ants in his pants but we managed to get on the same page about F3 being free, not led by a pro, is better when we all try hard but don’t be stupid and HOO BOY it’s great to be an American where we can gather under our flag and suck wind together.

COP

Mosey to the Walking Bridge but not before circling up en route for 15 x 8 Count Body Builders IC.  Nice and slow to make sure we got our form straight.  Mosey continued to the start of the bridge.

The Thang

The Burpee Bridge
Prosciutto wasn’t just kind enough to show up today but also gave our FNG a demo of the perfect burpee.  It was a sight to behold.  The PAX then performed 10 burpees OYO.
Mosey with some pace to the halfway point of the bridge, hold Al Gore for the stragglers then 10 more burpees OYO.
Rinse and Repeat at the end of the bridge, then back again at the halfway and start point.
50 total burpees.  51 for Prosciutto (yes, he made sure we kept a correct count).
Mosey back to the foot of Mount Midoriyama where the PAX partnered up for what began as a Bear Crawl 123.  Partner 1 bear crawled to the top and crawled bear back down while Partner 2 began their Merkins x 100, LBC’s x 200 and Squats x 300.  YHC noticed time was speeding by and the bears were crawling pretty slowly so we switched to your standard Dora 123. Partners alternated running the hill and performing their prescribed reps until time was called.  Most pairs had reached the 200 squat point and were sucking wind.
MOM
Everyone’s favorite Salty Italian handles accountability like a real man and welcomed a dose of the flutter kicks he missed on Tuesday when he told his pals he’d be there.  We won’t name names but he wasn’t the only one…

  • Flutter kicks x 25 IC
  • Low Plank (unless you’re Ohms) x 25 IC
  • American Hammers x 15 IC
  • High Plank (unless you’re Ohms) x 25 IC
  • Aaaaaaaaaand 5 more burpees for good measure OYO

Moleskin

Freedom isn’t free!  Cheesy, sure, but it hits home after spending 12 hours carrying heavy things for miles and miles (plus some other fun activities) in honor of what transpired at the Bataan Death March during WWII in 1942.  Vila and I finished the GORUCK Bataan Tough event in Nashville this past weekend and it was, well, tough.  But, fortunately, at no time were we bayoneted, run over with a tank, decapitated or any number of other horrible atrocities.  It’s easy to forget how fortunate we are to assemble every week to workout while an American flag is firmly planted in the ground nearby.  It was a privilege to give a quick recap of the march and remind some high impact men how great we have it in the gloom
Highly recommend reading Ghost Soldiers:  The Epic Account of World War II’s Greatest Rescue Mission
Also highly recommend any GORUCK event.  www.goruck.com/tough

News

FBC – April 13, 2018 (Location: Longhorn)
Chattanooga MS Walk – April 21, 2018 9:00 Am
Hamilton County Area Special Olympics – April 21, 2018 10:00 AM
Rock Creek Brow Beater Trail Race – April 21, 2018 8:00 AM
OTB Opportunities – Recurring Fridays (Runs/Rucks)
Chattanooga GO Ruck August 2018
Memphis Grow Ruck Q3 2018
Tough Mudder September 2018

Upcoming Qs

04/14/2018 Mr. Clean (Landfill)
04/16/2018 Vila (Beast Ridge)
04/17/2018 Sidekick (Hill City)
04/18/2018 Ohms (The Griff)
04/19/2018 Ringwald (Hill City)

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Real Deal Holyfield

QIC: Fissure
Date: 03/27/2018
PAX: Best in Show (Respect), Bogey, FNG-Free Candy (Nate Reisinger), FNG-Kit Kat (Jimi Evans), Laces Out (Respect), Ohms, Prosciutto, Ringwald, Sidekick, The Count (Respect), Vila, Whittler
AO: Hill City

Conditions

45°, Cloudy, felt like 41°, Humidity 79%, Wind 9 mph SSE

The Disclaimer

I am not a professional and you’re here on your own free will.  Push yourself but don’t hurt yourself.  Modify if necessary.  Should you hurt yourself then look no further than Ringwald.  He will carry you to your car.

COP

Mosey through the Great Hall, around the Coolidge Park loop and back to the Great Hall

  • SSH x 20 IC
  • Merkins x 5 IC
  • Overhead Squats x 10 IC
  • Werkins x 5 IC
  • Big Boy sit-ups x 15 single count
  • Overhead Lunges x 10 IC
  • Imperial Walkers x 10 IC
  • SSH x 20 IC

The Thang

Mosey to the Coolidge Park loop.  PAX divide into two teams. Team 1 performs prescribed rep count of the exercises below while Team 2 Indian Runs the loop. Teams switch, then Rinse and repeat for three rounds of the Real Deal Holyfield (named in honor of a good buddy who coined the phrase and will surely be a F3 regular but doesn’t know it yet).

  • Merkins
  • Overhead Squats
  • Werkins
  • Big Boy Sit-ups
  • Overhead Lunges
  • Imperial Walkers

Round 1: each exercise x 10, single count; standard Indian Run
Round 2: each exercise x 15, single count; Indian Run with last man dropping for one Burpee before sprinting to front
Round 3: each exercise x 20, single count; standard Indian Run for two laps
With the PAX nice and winded we mosey back to the Great Hall.
Burpee then broad jump together across the Great Hall then lunge back.  Repeat a second time and hold plank while everyone finished.
Mosey back to the Love Shack
MOM

  • American Hammers x 15 IC
  • Flutter Kicks x 15 IC
  • Leg Lifts x 7 IC
  • Crunchy Frogs x 10 IC
  • Mountain Climbers x 15 IC
  • Plank x 15 IC
  • Low Plank x 15 IC
  • Shoulder Taps x 10 IC
  • Freddy Mercuries x 15 IC
  • Big Boy Sit-ups x 20 oyo

COT

There’s just one shot at a VQ so YHC chose to give the PAX the real deal.  It’s been quite a road to F3 and I’m thankful for guys like Prosciutto encouraging me to give it another go after the unsuccessful soft launch in 2014.  You never know what your fellow man is going through but it’s a safe assumption that F3, a community of men pushing each other to get better, can’t hurt.

News

Friday Breakfast Club – Lillie Mae’s
April 6th – Fissure, Picasso, Vila, Picasso, Fissure and  representing F3 in the Nashville GoRuck
August 2018 – Go Ruck Chattanooga – Vila for details
September 2018 – Tough Mudder Nashville – Ohms for details
April 2018 – Chattanooga MS Walk – Mr. Clean for details

Upcoming Qs

03/28/2018 – Ohms (The Griff) 
03/29/2018 – Sidekick (Hill City)
03/31/2018 – Steam Engine (Landfill)
04/02/2018 – Prosciutto (Beast Ridge)
04/03/2018 – Laces Out (Hill City)
04/04/2018 – Snowflake (The Griff)
04/05/2018 – Whittler (Hill City)
04/07/2018 – Angus (Landfill)