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That’s not a Hill, THIS is a Hill

QIC:  Oil Can

Date: 02/11/2021

PAX: Skitch, Bru Cru, Cupid, V-Squared, Sunshine, Back Pew, Rodeo, Gimli, Deer Jack, Sherlock, White Glove, Cowbell, Care Bear

AO: Hill City

Conditions

Despite the high percentage chance of rain prior to going to bed, it turned out to be a pretty good morning. Very minimal precipitation could be felt, but only during the COT. Otherwise, it was a fairly cool morning in the gloom with not much of a breeze.

COP

Little Baby Arm Circles (forward & reverse) x10 IC, Big Arm Circles (forward & reverse) x10 IC, Overhead Press x10 IC, Sideways Press x10 IC, Willie Mays Hays x10 IC, 3rd Grade Exercises x10 IC, Quad Stretches OYO, SSHs x10 IC

The Thang

Split PAX into two groups.
Mosey to the Walnut St bridge. Stop & do 10 Squat Jumps OYO on the way.
Round 1
1 Group bear crawls ~75 yards along the bridge & mosey back. Other group does LBCs. Flap Jack.
Round 2
1 group does crab walk ~75 yards along the bridge & mosey back. Other group does Incline Merkins. Flap Jack.

Begin to lunge for ~ 100 yards. Part way through, everyone moseys for a period, then stopped to do 5 burpees. Finish off 100 yard lunge. Mosey back to the end of the bridge, then continue moseying to Kent St hill. On the way to the hill, everyone stops & does 5 burpees.

Rounds 3 & 4
Group 1 bernie up the hill. Once one person has reached the top, everyone can mosey back down. Group 2 does their choice of squats, merkins or flutter kicks. Flap jack, then rinse & repeat.

Bernie up Kent St hill & back down Forest Ave and continue back to Hill City parking lot. On the way to the parking lot, stop & do 10 burpees. Time.

COT

Today was all about distractions. When you really start to think about it, we are constantly distracted in life. Something as simple as a notification on your phone distracting you from what you were doing. Someone who texts or calls you. Maybe you have to leave work briefly to go pick up something from the shops. Distractions, distractions, distractions. YHC encouraged PAX to think about these distractions & how they deal with them.

Moleskin

Best thing to come out of today was when Rodeo was doing some flutter kicks at the bottom of the hill. A real southern guy stopped in his truck to ask if Rodeo was ok, before then saying that he thought Rodeo may have been dead!

YHC had never done a workout at the Kent St hill so was excited to go up it a few times. Definitely one of the steepest streets in Chattanooga & the hills of Renaissance Park have got nothing on it. Great view from up the top too. It was fun to hear from a few PAX who hadn’t been over to the hill in a while. Excited to conquer it again at a future Q.

News

Promoted the 3rd F painting event with Habitat for Humanity this weekend.

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    Preparedness — G3L

    QIC:  Mr. Clean

    Date: 01/28/21

    PAX: Bru Cru (Respect), Captain Wafer, Cupid, Deer Jack, Gimli, Kowbell, Offset, Oil Can, Ringwald, Skitch, Sunshine, The Count (Respect, Respect), Uncle Fester, V-Squared

    AO: Hill City

    Conditions

    Somewhere between 25-35 degrees. The Hill City felt more like the Windy City, so who knows what that “feel like” temperature was. Some snow flurries spitting about.

    COP

    SSH x20 IC
    Forward Fold OYO
    SSH x15 IC

    The Thang

    Well, with the rarity of my opportunities to Q at Hill City, I try to pay some homage of men who’ve Qed a workout in which I have attended, or ones that seem to go well at that AO
    Route 66

    Light Pole 1 — 1 Burpee

    Light Pole 2 — 2 Burpees

    Light Pole 3 — 3 Burpees

    Continue this ascension with each light pole until the 11th light pole is reached.

    Complete 9 consecutive burpees once the Route 66 Routine is complete. (Explanation in the COT)
    What Goes Up…Must Come Down

    What Goes Up…Must Come Down

    4 — Shoulder Tap/Mountain Climber Combos (2 taps:4 climbers)

    6 — Bulgarian Split Squats (Hard Way)

    8 — Foxholes (BBSU to Merkin)

    Run 

    10 — Dolly to Leg Raise Combo

    12 — Bobby Hurleys

    14 — Derkins

    Run

    16 — Gas Pump to Rosalita Combo

    18 — Monkey Humpers

    20 — Seal/Overhead Clap Combo

    Run

    Rinse and Repeat in descending order.

    COT

    I came across the Backblast from my first ever Q at Hill City.  It was a really cool day as two FNGs were named that gloomy morning, one of whom is now your AOQ.  The other strayed away but is now quite the staple, consistent member of F3 Chattanooga.  On that morning, I paid tribute to Delta.  Delta led the first ever workout I attended in F3 Chattanooga back in 2017  I, once again, paid a little tribute to him this morning.

    There have been many, many others that have inspired me, motivated me, loved me, and posted with me.  To those men, I will always be grateful as I am for each of you this morning who chose to attend. Looking across and seeing Ringwald (AOQ), who passed to Skitch, who passed to Sunshine is such a rewarding experience, especially because YHC was blessed with the opportunity to see each named AND Q the very day Sunshine was an FNG.

    All that being said, let me set a reminder for all of us that we have a responsibility to do our best to be the type guys I mentioned above. Our sons and daughters, friends, neighbors, family don’t all necessarily deserve a man who acts in this manner, but that’s the exact reason we must do it.  Truly taking on responsibility to care for others requires giving that care in spite of how deserving those receiving care deserve it. It is never about someone deserving our grace and love, it’s about giving no matter what happens in life.

    F3 is chalked full of jargon, acronyms, almost to the point of it’s own language. There is actually a lot of good that comes from some of it. The Q Source, written by Dredd, naturally is filled cover to cover with said jargon. In it, he speaks of a man’s G3L which addresses Preparedness. Truly being prepared requires a man to have total alignment with his G3L. We are a month into 2021, still plenty of time to align your G3L which says this: a man must Get Right, Live Right, Lead Right, and Leave Right. That last part is so important. It is the legacy part. As you align the first Three, make sure you are doing so that it leads to a lasting positive legacy.

    Moleskin

    Extra points for smiling at the camera through your legs… — Ringwald
    Props to Gimli, merlot came but the effort never slowed
    Oil Can is able to reach the top shelf when he climbs on the other shelves — also he’s a running beast
    The Count was disappointed he didn’t have those “mall walker” weights for his favorite exercise: The Seal Clap/Overhead Clap Combo

    News

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      Meat And Potatoes

      QIC:  Fissure

      Date: 10/22/2020

      PAX: Ringwald, Dolly, Pebbles, Jenny Craig, Burrito, FNG-Wuhan, FNG-Crystal, Skitch, Cupid, Chief, Lutefisk, Beaver, Oil Can, Sunshine, She Shed, Rodeo, White Glove, Captain Wafer, Bjorn, Blindside, Sunscreen

      AO: Hill City

      Conditions

      Low 60s and pleasant. Plenty of dew on the grass

      COP

      Mosey to Coolidge, circled up in the center of the field
      SSH x 25 IC
      Imperial Walkers x 10 IC
      Fwd Fold x 10 IC
      Iraqi tea time x 10 IC
      Slow n low squats x 10 IC
      SSH x 25 IC
      Slerkins x 10 IC
      Teapots x 10 IC
      SSH x 10 IC

      The Thang

      Spread out around the big circle in Coolidge
      Burpee Broad jumps x 15 then Squats x 10, Merkins x 10, Big Boi situps x 10
      rinse and repeat until you complete the entire circle
      Run the loop for the six
      When time called circled up in the middle of the grass again for Mary

      Mary

      Big boi situps x 20, x 18
      Burrito to the center to tell jokes for a minute while we did more situps
      Big Boi situps x 14
      Flutterkicks x 15 IC twice

      Mosey back to flag

      COT


      Sometimes I’ll search for “this day in history” to find inspiration for some words of wisdom during the COT. Today I shared the story of PFC Milton Olive, the first African American man to receive the Medal of Honor in Vietnam.

      https://www.history.com/this-day-in-history/173rd-airborne-trooper-saves-comrades

      Moleskin

      Burrito agreed to show up and abandon his Signal Mountain Amigos if he could have the floor to tell jokes at some point during the workout. So thankful for him.

      Rodeo determined that this workout isn’t his cup of tea about half way around the circle of burpee broad jumps

      Our first FNG works for the CDC and got named Wuhan. The other, Crystal, once got stopped in the airport by security because some salt in his luggage was mistaken for crystal meth. Both pretty good ones.

      Iron Butt describes my kind of workouts as meat and potatoes. Basic and simple. I like it.

      News

      Networking lunch at the Holiday Inn downtown 11/6 check slack networking channel

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        Trip to the Great Pyramid

        QIC:  Sidekick

        Date: 09/29/2020

        PAX: Pink Panther; Ringwald; Back Pew; Kowbell, Lite Brite; Boyz -WL(BHAM); Sunshine; Friendzone; Schwartz; Cupid; The Count; Uncle Fester; FNG-LTL; Skitch; Captain Wafer; White Glove

        AO: Hill City

        Conditions

        56 and very clear; crisp if you will

        COP

        SSH ICX20; Forward Fold ICX10; 3rd Grade Exercises ICX12; WiIlie Mays Hays ICX10; Slow Mercans ICX10; Slow Squats ICX15

        The Thang

        Trip to the Pyramid

        Mosey across the bridge.

        Stop at the top for some partner link-n-log mercans; calf raises

        Mosey on to the river past the aquarium, in front of the great pyramid

        11s

        10 Ircans at the bottom; box jump to the top; 1 Dercan

        9 Ircans at the bottom; box jump to the top; 2 Dercans

        Repeat until the totals are flopped, always equals 11

        Start the mosey back to the flag

        COT

        Take the time to enjoy what you have in front of you. For example, a great AO with lots of things to go see and do.

        Moleskin

        When you’re 20, things are easier. Like running and jumping up a pyramid

        News

        Potential 4 year anny convergence coming up

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          Hill City Herros

          QIC:  Fissure

          Date: 09/24/2020

          PAX: Candu, Freetime, Chief, She Shed, The Count, Sunshine, FNG-Bjorn, Go Kart, Cupid, Lite Brite, Iron Butt, Skitch, Goose, Captain Wafer

          AO: Hill City

          Conditions

          Around 60 and drizzling

          COP

          Mosey to Great Hall
          10 x SSH IC
          10 x Imperial Walkers IC
          10 x willie mays hayes IC
          10 x Fwd Fold IC
          10 x iraqi tea times IC
          10 x Slerkins IC
          10 x low n slow squats IC
          10 x SSH IC
          Mosey to Mount Midoriyama

          The Thang

          20 x decline merkins on top of steps
          sprint/mosey up Mt Midoriyama
          37 x Jump shot squats aka Bobby Hurleys aka Tyler Herros
          mosey down Mt Midoriyama
          18 x decline merkins
          sprint back up MM
          37 x Tyler Herros
          rinse and repeat until 2 decline merkins and the last 37 jump shot squats
          Early finishers did 5 burpees then a hill run for the six

          110 total decline merkins
          370 total Tyler Herros

          Mosey back to the flag

          COT

          Tyler Herro, a rookie for the Miami Heat, scoring 37 points last night was all the inspiration I needed as a die hard Heat fan. Just kidding, of course, but I smelled a theme with a Hill City Q on tap.

          His name is pronounced HERO! Hero is defined as a person who is admired or idealized for courage, outstanding achievements, or noble qualities. You don’t have to be in war to be a hero. We all have opportunities to be a hero at home or at work or wherever we go throughout the day.

          The Count reminded us all that not all superheroes wear capes!

          Moleskin

          The Count rucked a million miles of hills prior to the workout and put us all to shame per usual. He would’ve been the first one done if he hadn’t lost count of his decline merkins. Love you, Count.

          Our FNG today, Darrin Wall, works for a Swiss bank. Bjorn was tossed out as a name option because they thought it was a Swiss name? Tired brains! Bjorn, it is! Man, we’re good at naming new guys.

          You have to be impressed with the efforts to keep social distance near the top of Mt Midoriyama. Some made sure to stop about 50 feet short of the top. You know, to keep distance!

          News

          Stay tuned for F3 Chattanooga 4th anniversary plans

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            How many Ircans again?

            QIC:  Sidekick

            Date: 08/25/2020

            PAX:  Ramos, FNG- Small Beans, Lite Brite, Oil Can, Flop, Back Pew, Omaha, Cupid, Kowbell, Pink Panther, She Shed, Skitch, Rollback, Doodles, Best In Show, Sunshine

            AO: Hill City

            Conditions

            78 degrees and 99.9999999% Humidity

            COP

            SSH ICX20; Forward Fold ICX12; 3rd Grade Exercises ICX15; LBAC-REVERSE- Moroccan Night Club – Ray Lewis ICX12 each; Slow Squats ICX15; Mercans ICX12

            The Thang

            First time on Q at Hill City since maybe the Tuff Muff and it showed. One of my favorite spots over at Hill City. I appreciate the opportunity guys
            Gaining Elevation
            Mosey over to Mt. Madoriyama

            Count off by 2s

            Group 1 goes to bottom of cement “stairs”

            Box Jump – 1 Ircan; Box Jump – 2 Ircans; Box Jump – 3 Ircans; repeat adding 1 Ircan each step

            Group 2 – Hold plank on sidewalk

            So, time away can make you forget things. There are 16 steps. I was thinking 10 tops. So I offered the modification to cap the ircans at 10. Some obliged, some did not.

            Once complete, Group 2 Bear crawled half way up the Mt. to a marker (the golden shovel of Gloom) knocked out 10 mercans; jail break to top of hill and get 10 BBSU; run down to relieve your partner.

            Flap Jack and repeat. That is 136 Ircans for those counting at home

            Next we completed a series of trips up the hill in our groups

            #1 Bear Crawl to shovel, 10 Mercans, Jail Break, 10 BBSU, run down – Group 2 – Squats till partner arrives; Flap Jack and repeat

            #2 Bear Crawl to shovel, 10 Shoulder taps (hard count), Jail Break, 10 BBSU, run down – Group 2 – Imperial Squats to return; Flap jack and repeat

            #3 Bear Crawl to Shovel, 10 Man makers (Hard Count), Jail break, 10 BBSU, run down – Group 2 – LBCs to return; Flap jack and repeat

            #4 – Jail Break the whole hill, 10 BBSU, run down; Group 2 – Recover; Flap jack and repeat;

            Mosey back to the flag

            Random Burpees that I will explain later

            COT

            Compressed due to time. Leave no man behind is a core principal of F3. We did a good job supporting the 6 today. Growth occurred.

            Moleskin

            Had a couple of late arrivals to the flag so the rest of us knocked out some random burpees while we waited. You guys did awesome, don’t be strangers

            News

            Kids day on 8/29 at Landfill

            Labor Day Convergence, 7 AM at Detention in Hixson

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              Just One More Trip Up the Hill

              QIC:  Oil Can

              Date: 07/30/2020

              PAX: Skitch, Sunshine, Rodeo, Back Pew, Cupid, Omaha, White Glove, Flop

              AO: Hill City

              Conditions

              Pretty typical July morning. Light cloud overhead, slight breeze off the river, warm but not too hot

              COP

              Fwd Fold OYO
              WMH X10 IC
              Slow squats x15 IC

              Mosey the long way to steps
              While moseying, do some butt kickers, high knees, karaoke (both sides), side shuffles (both sides) & toy soldiers

              The Thang

              Part A – The Steps
              PAX pair up; Person A mosey to bottom of the steps & box jump up
              Person B do monkey humpers until partner has reached the top of steps
              Flap Jack, then Rinse & Repeat for 2 total rounds

              Part B – Mount Midoriyama
              Remain with same partner as Part A
              Person A bernie up Mount Midoriyama & mosey back down
              Person B do side squats until partner has returned
              Flap Jack, then Rinse & Repeat for 2 total rounds

              Part C – The Boob Hill
              Hopefully PAX have enjoyed their warm-up, because here comes the main course.
              All PAX do 40 squats before jailbreaking up the boob hill & mosey down to opposite corner. Hold Al Gore until six is in.
              PAX then do 40 reverse lunges (each leg counts as one), jailbreak back up the boob hill to original corner & hold Al Gore until six is in.
              Continue to decrease reps of squats & lunges by intervals of 10. With 10 of each exercise remaining, do all together before ascending the boob hill one final time.

              Mosey back to the parking lot for time.

              COT

              While the hills are great for a workout, they are also a challenge. No one really wants to be doing squats or reverse lunges before sprinting up a steep hill, but they do it anyway because they know that they’ll feel good after doing so. This happens so many times in life – we are all presented with a challenge that must be overcome.

              Even though we don’t want to deal with it, we find a way to convince ourselves into overcoming this obstacle, and often we’ll reap some sort of reward (no matter how great or small) at the end. Q encouraged PAX to face challenges in their life as they would today’s workout – know that you don’t really want to deal with it, but you’re going to, and be thankful later that you did.

              Moleskin

              Q learned that the hills of Hill City are trash dump sites from construction around the area. They now make for great spots to be conquered in the gloom!

              News

              Burph coming up at Lions Den next Friday. Go and challenge yourself!

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                H.I.B.D. – Take III – Hill City

                QIC:  The Count (Respect Respect)

                Date: 07/09/2020
                PAX: Cow Bell, Curfew, Flop, Go Kart, Oil Can, Red Tees, Rodeo, Skitch, Sunscreen, Sunshine, Uncle Fester, White Glove, Xena
                AO: Hill City

                Conditions

                74 Degrees and Humid

                COP

                That was easy….Mosey from P/L to Great Hall to pick out a coupon by the rivers edge!

                The Thang

                High Intensity w/coupons
                Concept is easy, the execution can be breathtaking (literally).  10 Exercises per round, 20 Reps per exercise.  Run a lap after each round of about .17 mile.  Rinse and Repeat as many rounds as you can accomplish in 40 minutes.  (C) means use coupon.
                Burpees – Curls (C) – Imperial Walkers – Tricep Ext (C) – Plank Jacks – Squats (C) – Mountain Climbers – Lunges (C) – SSH – Flutter Kicks (C)
                14 Total PAX completed – 1440 Burpees and 12,980 total reps.  Also, in all completed 9.89 Miles running along the water!  Not bad and only 1 Respect Respect!

                COT

                Same as day before:  After countarama and namarama, I spoke about unplugging from all the reports that are out there.  Take the time to see for yourself what’s going on in our own community.  Be a role model by showing good Character and Ethics.  Pay it forward by helping someone less fortunate then you.
                Prayer and Praise Requests for our F3 Brothers.

                Moleskin

                No real time to chit chat and mumble chatter….Breathing toooooooo Hard!!

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                Baby Weight (Hill City – Ringwald – 6/30/20)

                QIC:  Ringwald

                Date: 06/30/2020

                PAX: Skitch, Deer Jack, Flop, Pink Panther, Sunshine, Lutefisk, Curfew, Backfire, Cupid, Omaha, Carebear, Ohms, White Glove, Sidekick, Moneyball, Blindside, Mr. May, Coverup, Chief, Back Pew, The Count, Picasso, FNG-The Grouch

                AO: Hill City

                Conditions

                Conditionally seasonal.

                COP

                Start at Blue Rhino
                Forward Fold (right over left, left over right)
                Slow and Low Squats x 10 IC
                Willie Mays Hays x 10 IC
                Ass Kickers x 10 IC
                High Knees x 10 IC

                Jog to stage in Coolidge
                Merkin x 10 IC
                Shoulder Press x 10 IC
                Arm Circles x 10 IC
                Reverse Arm Circles x 10 IC
                Moroccan Night Club x 10 IC
                Cherry Pickers x 10 IC
                Plank Jacks x 10 IC
                Mountain Climbers x 10 IC
                Imperial Walkers x 10 IC
                Windmill x 10 IC

                The Thang

                We picked an appropriate weighted rock that became our “babies”. Unless instructed, no one could drop their baby. If they did, the group incurred a 5 burpee penalty.

                Don’t Drop The Baby
                Using the street lights, we performed the following exercises in waves to stay separated

                Round 1
                Walk to 3rd light pole with baby in cradle position
                Walk to 6th light pole with baby in frankenstein position
                Walk to 9th light pole with baby in tricep extension position
                Walk to 12th light pole with baby in piggy back position
                Walk/speed walk back alternating with lunges every 3rd light

                Round 2
                Walking in cradle position between each exercise
                Walk to 3rd light pole – 10 overhead press
                Walk to 6th light pole – 10 bench press
                Walk to 9th light pole – 10 bent over rows
                Walk to 12th light pole – 10 elevated crunches
                Walk/speed walk back alternating with lunges every 3rd light

                Throw The Baby
                Move to big outer circle of coolidge park
                PAX tosses their baby as far as they can, and performs the following exercises to get to their baby. Rotating arms each throw until they reach the center.
                Round 1 – Bear Crawl
                Round 2 – Bear Crawl (but rolling the baby since the ground was soft)

                COT

                One word – Appreciation

                It looks differently and means different things to everyone, but take the time today to appreciate something or someone in your life.

                Moleskin

                It was good to be back and leading in the gloom. We performed a total of 15 burpee penalties as a group.

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                  BearCrawl-Burpee-BigBoy-Broad Jumps

                  QIC:  Skitch

                  Date: 06/11/2020

                  PAX: Back Pew, Money Ball, Candu, Flop, Doodles, Sunshine, Ohms, Chief, Pebbles, Hansen, Blindside, Coverup, Cowbell, Red Tees

                  AO: Hill City

                  Conditions

                  Cooler than summer.

                  COP

                  SSH x 40 IC, Forward Fold, Willie Mays Hays, Calf Stretch, Imperial Walkers

                  The Thang

                  Mosey to first field and line up toward the field
                  Bear Crawl-Burpee-Big Boy-Broad Jumps

                  PAX Bear Crawl in cadence to Q’s count to 10, then 20 burpees on your own, then 30ish big boy situps until Q calls halt/recover, then 40ish broad jumps. First field completed, rinse and repeat across the circle field toward the coupon collection at the base of the Great Hall.

                  Select coupon(s) and alternate between lunging and mosey with coupon(s) until reach the bottom of Mt. Midoriyama by way of the dip circle where dips were done in cadence.

                  10 burpees, Bernie up Mt. Midoriyama, mosey down, big boy situps until 6. 10 burpees, bear crawl up Mt. Midoriyama, mosey down, big boy situps until 6. 10 burpees, backwards bear crawl 1/3 way up Mt. Midoriyama, mosey down, big boy situps until 6.

                  Pick up coupons and mosey back to return coupons. Mosey sans coupons to side of first field. Line up and lunge to parking lot. Time.

                  COT

                  Psalm 84. Q shared and meditated on the psalm and expressed how much he longed to get back together with others in house of worship.
                  BALL OF MAN: Took a knee and prayed it out.

                  Moleskin

                  40ish broad jumps in a row is a lot. 20 burpees in a row is a lot. It’s easy to run without a coupon. Thankful for the community of F3. Still missing gathering for worship. It was great to have Cowbell and Hansen back with us. Red Tees was in town. We maxed out Longhorns.

                  News

                  July 4 convergence at new Battlefield AO in Ft. Oglethorpe.

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