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Aye! Aye! Community & Teamwork

QIC: VSquared
Date: 11/22/2018
PAX: Backup (Nomad, Charlotte), Mr. Clean, Care Bear, FNG-Skitch, Free Candy, Ringwald, Sunshine, FNG-Iron Butt (Respect, Respect), Venus
AO: Hill City

Conditions:

Chilly with a chance of sweat.

The Disclaimer

This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. Do not get hurt. But if you do we will carry you to your car if necessary.

COP

Warm-Up:

    1. Side Straddle Hop x15 (in cadence)
    1. Flutter Jumps x5 (oyo)
    1. Slow Windmills x10 (in cadence)
    1. Periformas stretch x15 each way (in cadence)
    1. Leg Over stretch x15 each side (in cadence)
    1. Arms Up!
        1. Little Arm Circles forward x10
        1. Little Arm Circles backward x10
      1. Overhead Press x20
  1. Double time Side Straddle Hop x15 (in cadence)

The Thang

Teamwork makes the dream work, and we were made for it.

**Shout out to SpeedBump for some inspiration around this workout!**

      1. Mosey through course, explain as we go.
      1. Form Groups of 4-6 guys.
    1. Course Pieces:
        1. Teammate Carry (Blue path) up the slide hill in a circular fashion, then mosey down to the bench for next person.
        1. Team Run (green path with rope, approx. .25
        1. Indian Push Ups (yellow path) where you do 5 push-ups at the start of the line then hold plank as your teammates jump you. This slow line progression begins at Mount Midoriyama and go to and back from
      1. Crabby Crawl (red path) down the steps and crab crawl back up, backward, and do 5 dips on each step as you go up!

Circle of Mary! (7 min.)

COT

(I paraphrased this AM, but I think the same point came through)

What was Thanksgiving about? It was about gladness surrounding a safe transition and settlement, and it involved community both directly and indirectly. I want to challenge you to do the same!

Though despite our transitions in life not looking like the pilgrims they still contain various levels of trails, and we still need a community to make it through them well.

Many of you have heard my story of brokenness and addiction, which is an example of how not to do the significant transition and what not using community can lead to. But by God’s grace through that same community which I denied and hurt I’m now able to celebrate.

This is my first Thanksgiving in a handful of years sober. And despite most of those years being a dry drunk of sorts and having an acceptably low level of addiction, life without it and in a community is radically different and much more full. Instead of passively coping with my intense emotions I’m leaning how to work through them and benefiting those around me in the process.

As my counselor says, if you survived addiction you can survive recovery. I think that’s what the pilgrims found, too, despite there being other great struggles once they had built the perseverance of the voyage and the first year getting established on a consistent piece of solid ground was a more stable way of life.

They had hope after that and trials can work the same way with us, but even if you make it through certain trails on your own your just paving the path towards an individualism that will eventually kill you or make you incredibly lonely.

So I want to encourage you if your in a time of transition to reach for vertical community and for horizontal community, if you have made it through some of those periods to be glad and celebrate with community, and to be intentional about actively listening to your community so that you can offer it to others who are moving through significant transitions.

Happy Thanksgiving Men!

Moleskin

Two FNGs! Welcome @Skitch and @IronButt, excited to have you join the family! Also a welcome to our Nomad, @Backwards, 

Upcoming Qs

@Mr. Clean at the Landfill this Saturday!
 

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Chattanooga Cha Cha revisited

QIC: Laces Out (Respect)
Date: 11/20/18
PAX: Candu, The Count (Respect, Respect), Ducktales, Geek Squad, Ohms, Peanuts, Picasso, Prosciutto, Protractor, Ringwald, Steam Engine, Sunshine, VSquared, Whittler
AO: Hill City

Conditions 43 degrees and cool (was 20 degrees two years ago on YHC first post with F3 Chatt) so it felt warm

The Disclaimer

COP

So, on this date two years ago (11/20/16), YHC posted for the very first time at The Dreadmill AO (Rivermont Park) in the freezing cold at the request of F3Gus and today we will revisit that first beatdown! It was one week after the launch. YHC found the backblast from the Q from F3Alpha and will keep us as close as possible to that original workout. Will explain all the things I could not do that day that come easy today!
Mosey around the parking lot.
Warmup: 20 SSH IC, 20 Squats IC, 20 Mountain Climbers IC, 10 Slow Merkins IC.
Mosey to the flag and line up in partners for a Dora

The Thang

YHC first Dora, was partnered with F3Gus who did most of the reps!
Dora
• 100x Makhtar N’Diayes • 200x Monkey Humpers • 300x LBCs
Pax 1 started exercises while Pax 2 ran to sidewalk and back, swap places picking up where Pax 1 left off. Hold plank till all finish.
Mosey to makeshift baseball field
‘Round the bases – with partner
• Wheelbarrow to 1st base – • (switch places) Wheelbarrow to 2nd base – • Partner carry to 3rd base – • (switch places) Partner carry to home
– 10 count rest
• 4x Lunges 4x broad jump to 1st base – • 4x Lunges 4x broad jump to 2nd base – • 4x Lunges 4x broad jump to 3rd base – • 4x Lunges 4x broad jump to home –
Mosey to benches on the Riverfront
Bench Beatdown
• 20 Dips IC • 20 Derkins IC • 20 Dips IC • 20 Derkins IC
Indian Run from benches around field back to home plate
Mary

  • 20 LBCs IC
  • 10 American Hammers IC
  • 12 Dying Cockroach IC
  • 12 Hello Dolly IC
  • 10 Hollywood IC both sides
  • 15 Low Plank IC
  • 10 Large Pickle Pounders IC
  • 12 Big Boy Sit ups IC
  • 12 Rosalita IC en Espanol

 

COT

Thinking back to 2 years ago today, my very first workout was on week two of the new AO The Dreadmill (Rivermont) for F3 Chatt launch. Invited by F3 Gus and showed up not knowing what to expect and being a little overwhelmed. Not able to do 5 pushups without going to a knee. However, because of the accountability of the men of F3 Chatt, not only am I in better fitness shape today, but have grown as a man, husband, father and brother in Christ!
I’m forever grateful to the men like Gus, Proscuitto and Angus who were at that first post of mine and kept after me to move from Saturday only workouts to begin posting at Hill City…my favorite AO. We can make others better by holding accountable, pushing, getting together for F2 opportunities and challenging our faith! Shared the most importent thing with the Pax today…the Gospel, using the 3 Circles: Life Conversation app on my phone.
Prayers today for Fissure for surgery today and his Doc Whittler (as of press time, was successful)!
Namearama, Countarama

 

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Battle of the Bulge…repair

QIC: Fissure
Date: 11/15/2018
PAX: Candu, Deep End, Ducktales, Flemish, Geek Squad, Kodak, Laces Out (Respect), Ohms, Sidekick, Steam Engine, Sunshine, The Count (Double Respect), VSquared
AO: Hill City

Conditions

Low 40’s, slight rain, pretty meh

The Disclaimer

Delivered quickly because it’s pretty meh out and the sooner we get moving the better

COP
Great Hall
SSH x 15 IC
Abe Vigoda x 10 IC
8-count bodybuilders x 10 IC
SSH x 15 IC then off to the Bulge (Boob Hill)
The Thang
It’s been a real battle with this bulge (hernia) the last couple months and the time has come to get it repaired.  Today the repair is coming via sucking wind charging the Bulge (boob hill) with some fun in between
Battle of the Bulge…repair
We circled the light pull at the corner of Boob Hill closest to Mount Midoriyama
Round 1:  5 Burpees, 10 Merkins (IC), 20 Squats (IC), Bearcrawl down the sidewalk at the base of the Bulge then (after the pax were all lined up facing the bulge) sprint to the summit and back down to start
Round 2:  6 Burpees, 12 Merkins (IC), 22 Squats (IC), sub in duck walk for Bearcrawl and sprint again
Round 3:  7 Burpees, 14 Merkins (IC), 24 Squats (IC), sub in lunges for duck walk and sprint again
Round 4:  8 Burpees, 16 Merkins (IC), 26 Squats (IC) halt
Pax turned to face the summit by the beginning light pole and sprinted up and over to the opposite corner and back.  Rinse and Repeat x 3 ending up at the far corner away from Mt Midoriyama
Round 5:  9 Burpees, 5 Merkins (IC), SSH x 30 IC (progressively quicker every 10 reps)
Mosey back to parking lot near Blue Rhino
6 MOM
Flutterkicks x 15 IC
American Hammers x 10 IC
Partner sit-ups alternating on my call (churned out roughly 25 each)
Boat Canoe til time

Moleskin
Today’s workout certainly meant no disrespect to the actual battle of the bulge, one of the largest (and deadliest) battles in American history and one that helped lead to the end of WWII.
The Pax gave great effort today and the mumble chatter was minimal.  Replaced with sucking of wind and some splashing of merlot.
Reminded the guys that when you’re hurt, you’re hurt.  No shame in resting to heal up.  Ringwald tweaked his back this week and essentially had to be beaten over the head to not show up.  Props to him even though he’s a bammer. 
I have surgery to repair the “bulge” this coming Tuesday.  Prayers for the physician performing the surgery.  Not nervous at all…

News
Cleveland Launch of The Battery and 2 year anniversary THIS SATURDAY at Tinsley Park in Cleveland, TN

Upcoming Qs
Abscess at The Battery (Cleveland launch) 0650 Saturday 11/17/18
 

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Accumulator

QIC: Sunshine
Date: 11/13/2018
PAX: Candu, Fabio, Fissure, Prosciutto, Ringwald, Sidekick, Snookie, Sunshine, The Count, VSquared, Whittler
AO: Hill City

Conditions

Mid-40s and light rain throughout.

The Disclaimer

This is F3. I am not a professional, you are here on your own accord. We will push hard, but know your limits. Modify is necessary. If you get hurt, we will help you to your car.

COP

Mosey over to the Great Hall

  • Side Straddle Hop x20 in cadence
  • Air Jump rope x20 in cadence
  • Air Jump rope one foot x20 in cadence
  • High knees x10 in cadence
  • Mountain climbers x20 in cadence
  • Burpees x10 OYO

The Thang

Mosey (jog/high knees/ass kickers/karaoke) – loop around Renaissance
Lunges on the water path (first forward lunges, then backward lunges)
Mosey to the stage at Coolidge.
Accumulator

  • Side straddle hop (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – Box jumps (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – Box jumps (30 seconds) – American hammers (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – Box jumps (30 seconds) – American hammers (30 seconds) – low plank (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – Jump squats (30 seconds) – American hammers (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – Jump squats (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – 10 count

Mary

  • Flutter kicks
  • Box cutters
  • Pickle pounders

COT

Being motivated and disciplined to the task at hand is always a challenge. I appreciate what F3 provides to motivate throughout the day.

Moleskin

Shoutout to Snooki for keeping time when my smart gloves were not so smart.

News

Cleveland Convergence is coming up this Saturday.
 
 

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Freeball Freeway

QIC: Ohms
Date: 11/08/2018
PAX: Flemish, Free Candy, Peanuts, Picasso, Ringwald, Steam Engine, Sunshine, The Count (RESPECT^2)
AO: Hill City

Conditions

Clear. Dark. 56 deg F.

The Disclaimer

I am Ohms. I am not a professional. You are here on your own free will. Modify if necessary.

COP

Mosey to Great Hall
– SSH x 15 IC
– Chinooks x 15 IC
– Arm Circles x 15 IC
– Moroccan Night Club x 15 IC
– Merkins x 15 IC
– Squats x 15 IC
– High Knees x 15 IC
– Imperial Walkers x 15 IC
– Prosciutto’s Gold Chain x 15 IC
– LBC x 15 IC
– Burpees x 10 OYO
Mosey to Love Shack to grab Coupons
THE THANG:
Freeway Route #1 – Mt. Midoriyama
Start out in front of Mt. Midoriyama
Step 1: Sprint (50yds), Bernie (30yds), Sprint (50yds) around Mt. Midoriyama
Step 2: Merkins x 20 OYO
Step 3: Bench Press x 20 OYO (with Coupon)
Step 4: LBC x 10 IC
Step 5: Run up and down Mt. Midoriyama
Step 6: LBC x 10 IC
Rinse and Repeat all x 2
Freeway Route #2 – Swampy Steps
Start at the top of the Concrete Steps
Step 1: Sprint (50yds), Bernie (30yds), Sprint (50yds) around Mt. Midoriyama
Step 2: Overhead Press x 20 OYO
Step 3: Dips x 20 OYO
Step 4: Incline Merkins x 10 IC
Step 5: Box Jump to the top of the Concrete Steps
Step 6: Freddie Mercury x 10 IC
Rinse and Repeat all x 2

COT

” It does not do well to dwell on dreams…and forget to live ”

Moleskin

– Flemish arrived on time to the workout – 5 minutes early in fact! T-CLAPS!
– Steam fought off a hammy injury and finished the beatdown strong.
– The Count battled through a groin injury and still continued to be beast mode at the beatdown. The Count also does not wear underwear and wants to be renamed Freeball.

News

F3 Gameday this weekend at the Landfill.

Upcoming Qs

https://f3chattanooga.wpcomstaging.com/q-schedule/
 

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“Track” City

QIC: Speed Bump
Date: 11/1/2018
PAX: Candu, Fabio, Free Candy, Moondance, Picasso, Ringwald, Snookie, Speed Bump, Sunshine, Threeskin, VSquared, Whittler
AO: Hill City

60 degrees, extremely pleasant

It’s 5:30am, I’m not a professional, modify as necessary, and know that we are all out here to get better.

COP

Warm up lap around the concrete “track” (entire sidewalk that encompasses both large fields of Coolidge Park). The PAX completed the following exercises at various stops along the way.

  • Alabama Ass Kickers
  • High Knees
  • Side squats
  • Side Straddle Hops
  • Good Mornings
  • Squats
  • Side Straddle Hops

The Thang

YHC had a mind to have several stations and a team oriented Q. 
The PAX split up into even teams, with the goal of getting through all activities in the quickest time possible. There were three stations:

  1. Station One
    1. 50 Big Boy Situps
    2. 40 Jump Squats
    3. 3 Suicide Sprints
  2. Station Two
    1. Merkin “Mile” around the loop. Every time you see a cone, you have to do 10 pushups.
  3. The T
    1. Each Team Member must complete the T at least 5 times while other members work to complete at least 60 burpees as a team. 

As the PAX completed a station, they continued on to the next station until all three were complete. The first time around, Team 1 was a controversial victor (Team 2 struggled to understand YHC’s poorly written directions). On the second abbreviated round, Team 2 emerged victorious.
The PAX finished off a tough workout with some MARY:

  • Xs and Os IC
  • 6”s IC

COT

Teamwork → as is obvious, you couldn’t do today with your team. It was hard, and some of you struggled more than others. That’s okay! We need each other, and encouraging words go far. I have a hard time believing that I need others to walk through life. Recognize today that you need people and that’s an essential part of being human. Don’t deny it, embrace it.

Moleskin

All PAX enjoyed some well-deserved Krispy Kreme donuts after the days workout. Mumble chatter was strong, especially as teams got more and more competitive. 

 

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Better Late than Never…

QIC: Kodak
Date: 09/20/2018
PAX: Catwalk (FNG – Josh Eustice), Blackhat (FNG – Jared Wilson)
AO: Hill-City

Conditions

Cool September morning

Work-Out Goal

Primary: Sustained heart rate >120 BPM for ~1 hour.
Secondary: Workout designed to allow participants at any cardio level to push themselves 100% while still being able to continue through all exercises.
Tertiary: Push yourself through being uncomfortable

The Disclaimer

I am Kodak and will be on Q today. I am not a professional. You are here at your own free will. If you get hurt we will get you help. I will try to motivate you under the understanding that you draw the line at your own limitations. We will not leave anyone behind.

WARM UP

20 SSH IC
20 Flutter Kicks IC
20 Air Squats OYO
10 Merkins (4-count) IC
20 Over head Arm press IC
25 Meter High knees, low knees, karaokies

The Thang

1/4 Mile mosey to west side of bridge
1/8 mile sprints across bridge w/ leg workouts between sprints
Circle up on east side of bridge; Circuit as follows
Merkins
SSH
Flutter kicks
1/8 mile sprints and buddy carries back to west side of bridge
Cool down jog to Rhino
 
END WORKOUT
 

COT

You don’t have to be the best to be a professional. Being a professional is much more than winning. Be kind, help people who are just starting out, and have the patience of Ghandi.

News

None.

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Russian Booty twists

QIC: Deep End
Date: 10/30/2018
PAX: Threeskin, Jabooti, Early Bird, Fabio, Fissure, Flemish, Free Candy, Goose, Moondance, Peanuts, Prosciutto, Ringwald, Sidekick, Snookie, Speed bump, Sunshine, VSquared
AO: Hill City

Conditions: 40s and clear

The Disclaimer:  “Welcome to F3. I am your queue today, I am Deep End. I am not a professional. You are here on your own free will. Push yourself, but don’t hurt yourself. Modify when necessary. We will help you to your car if needed”

COP

IC x 20 side straddle hop, IC x 10 squat, IC x 15 Russian booty twists, IC x 15 windmill, IC x 10 rear lunge, IC x 10 flying merkins

The Thang

Mosey to the hill

  • 10 burpees OYO
  • In pairs: 1 runs the hill while partner completes the following exercises
  • 30 toe touches in 4 count
  • 40 lil baby crunches
  • IC 35 heal touches

Partner does box jumps while other completes following exercises :

  • 20 mountain climbers
  • 30 freddie mercury

Mosey to the great hall:

  • IC x 20 dead bugs
  • IC x 20 low plank

Mosey to the rhino

  • IC x 15 Diamond Merkins
  • Burpees to failure for 1min 30 sec

COT

2 Count it all joy, my brothers,[b] when you meet trials of various kinds,3 for you know that the testing of your faith produces steadfastness.4 And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.
5 If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him. 6 But let him ask in faith, with no doubting, for the one who doubts is like a wave of the sea that is driven and tossed by the wind. 7 For that person must not suppose that he will receive anything from the Lord; 8 he is a double-minded man, unstable in all his ways

Moleskin

News

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Big WILLY Style

 

QIC: Ringwald
Date: 10/25/2018
PAX: Blackhat, Candu, Laces Out, Nelson, Ohms, Picasso, Protractor, Sunshine, Threeskin, VSquared
AO: Hill City

Conditions

Pleasant to some, cold to me, but I’m normal.

The Disclaimer

Delivered with authority.

COP

Indian Run around the grass area of Coolidge Park on the east side of the walking bridge for one lap.
Windmill X 10 IC
Slow Count Good Mornings X 10 IC
Side Jacks X 15 IC
Mountain Climbers X 15 IC
Indian Run around the circular path in Coolidge Park on the west side of the walking bridge for one lap. Threw in some ass kickers and high knees.
Seal Claps Forward X 10 IC
Seal Claps Upward X 10 IC
Cherry Pickers X 15 IC
Moroccan Night Clubs X 15 IC
Shoulder Press X 15 IC
Mosey to the beginning of the walking bridge.

The Thang

Moseyed south on the walking bridge with various stops and funtivities to perform.
Worst Merkin Ever – 15 OYO
Intense Imperial Walkers – 20 each leg OYO
Lunges – 20 each leg OYO
LBCs – 20 IC
xYs – 20 IC
Moseyed back north on the walking bridge and spelled WILLY again.
Worst Merkin Ever – 5 OYO
Intense Imperial Walkers – 10 each leg OYO
Lunges – 10 each leg OYO
LBCs – 20 IC
xYs – 15 IC
5 MOM
American Hammer
Freddie Mercury
XO
5 burpee penalty (no flag)

COT

At my recent leadership conference for work….there are two types of people, those that take energy, and those that create energy. Those that create energy become leaders, those that take energy become followers. Create the energy necessary for those around you to see your leadership in everything that you do.

Moleskin

The GPS Trace on Strava looked rather unusual this morning. YHC felt like an idiot for making the group do penalty burpees while the flag was nestled in his Jeep the whole time (I forgot, I’m human).

News

CLEVELAND AO LAUNCH – 11/17/2018

Upcoming Qs

Saturday – 10/27/18 – Landfill – Rug Doctor VQ!
Monday – 10/29/18 – Beast Ridge – Stairmaster
Tuesday – 10/30/18 – Hill City – Deep End VQ!
Tuesday – 10/30/18 – The Huey – Geek Squad
Wednesday – 10/31/18 – Lions Den – Ringwald
 

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Fail Forward

QIC: Flemish
Date: 10/23/2018
PAX: Candu, Care Bear, Fabio, Flemish, Gamecock, Goose, High Tops, Laces Out, FNG-Nelson, Ohms, Peanuts, Ringwald,  Prosciutto, Speed Bump, Threeskin, Whittler
AO: Hill City

Conditions: Cool, a nice 48 degrees.

The Disclaimer:

  • This is a free, volunteer, peer-led workout. I am not a professional. I also have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, most important thing is that you don’t get hurt.

COP

SSH x 20
Cherry pickers x 15
Moroccan Night Club x 15
Wall sit x 10
Little baby arm circles – forward (holding wall sit) x 15
Little baby arm circles – backward (holding wall sit) x 15
SSH x 20
Plank x 20
Alternating Shoulder Taps x 15
Mountain climbers x 15
Windmills x 15
Squat x 20
SSH x 20

The Thang

F3 BASEBALL

Home Plate — Dips x 20 dips
First Base – Big Boy Sit-ups X 20
Second Base – Half Burpees X 20
Third Base – Merkins X 20
20 reps at each station and then rotate.  Once the PAX had made it at least two-three rounds, we reconvened at the stage.

The first team to round the bases and make it back to their spot yells grand slam and the others teams then have to do 10 burpees.

MARY-GO-ROUND to finish it out.

COT

It can be easy to get stagnant or stuck in your failure. It’s important for us to reframe what failure’s purpose is in our lives and how we use it to motivate us toward momentum. If we see all failure as an opportunity, it will not be a step back, but forward. When failure happens, expect it, and make sure that you are failing forward and using it to push you to be better.

Moleskin

Glad to meet our new FNG, Nelson. The weather doesn’t feel so cold if you keep moving.

News

Convergence / Anniversary on November 17th in Cleveland. Invite everyone and mark it on your calendar.

Upcoming Qs

Ringwald on Q at Hill City 10/25