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Modified Murph

QIC: Rainman
Date: 8/9/2018
PAX: Cable Cutter, Ringwald, Speed Bump, Sundance, Sunshine, Whittler
AO: Hill City

Conditions

Warm and muggy after a nightly rain. Love the smell of dry rot in the morning.

The Disclaimer

I am not a professional, you are here on your own free will. If you do injure yourself, we will help you back to your car.

COP

Warm-up was executed around “Blue Boy”
SSH x 20 IC
Mountain Climbers x 15 IC
Plank Jacks x 10 IC
Burpees x 5 OYO
Reverse that order
Cotton Pickers x 20 IC
High Knees x 15 IC
Squats x 10 IC
Smurf Jacks x 5 IC
Reverse that order

The Thang

The PAX took a mosey to the north side of the walking bridge. The PAX then executed a modified Murph workout.
Run to the end of the bridge and back (1 mile)
100 LBCs OYO
200 Squats OYO
Run to the end of the bridge and back (1 mile)

COT

One word came to mind – Laziness. It’s so easy to make an excuse to not come to the workout, to not get involved, to not do something. Eliminate this word from your vocabulary. I (Rainman) want to be held accountable to making it to at least one workout a week.

Moleskin

It was a relatively quiet morning, due to everyone being out of breath from running the fantastic-smelling wet bridge.

News

NO WORKOUT at the Landfill on 8/25 – F3 will be participating in the Cam Run.

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Activate Your Glutes

QIC: Speed Bump
Date: 08/08/2018
PAX: Barney, Butterbean, Cable Cutter, Candu, Care Bear, Deep End, Dutch Oven, Fissure, Flash ‘n Slide, Flemish, Free Candy, Laces Out, Moondance, Ohms, Picasso, Ringwald, Sidekick, Snookie, Sunshine, The Count, The Peddler, Whittler
AO: Hill City

Conditions

75 Degrees, humid as all get out

Disclaimer

It’s 5:30am and welcome to F3. I am not a professional, you are here of your own will (and we are glad), modify as necessary, if you get hurt, we will get you back to your car.

COP

Good mornings 

Finkle Swings

Side shuttle hops

Little baby arm circles (reverse and repeat)

Plank

Plank jacks

Alternating shoulder taps

Alabama Ass Kickers 

Side shuttle hops 

Side shuttle hops again (for good measure)

Now that we are finished with the warm-up, 15 burpees OYO!

The Thang

This morning’s workout is entitled, “I Can’t Activate My Glutes.” As you can guess, we will be working hard today to exercise the biggest muscle group in our body. As we go throughout our workout, whenever you hear the words “ACTIVATE GLUTES” , you must stop what you are doing and complete 10 squats using the best form possible (always squeezing your butt cheeks). Resume previous exercise as soon as you are finished.
DORA with a twist
Partner up! While partner A completes one Bernie Sanders suicide (1 suicide = running to all cones present and back to starting line), partner B will complete as many reps of stated exercise as possible. Once total reps goal is achieved, rinse and repeat 3 times with different exercises. Hold plank / Al Gore in between exercises if you get finished early.

  • Exercise 1, Merkins x 100 (good form!)
  • Exercise 4, Lunges x 100
  • Exercise 6, Big boy sit ups x 100
  • Exercise 5, 8 count Body Builders x 20

“ACTIVATE GLUTES” was uttered more than 8 times throughout the workout, much to the PAX’s dismay.
The Pax finished up with 10 minutes of some solid MARY:

    • Pickle dippers (small, medium, magnum a.k.a., The Whittler)
    • Michael Phelps (new exercise)
    • American Hammers
    • Flutter Kicks
    • Freddy Mercury
  • Xs and Os (from our Greenville friends)
  • Crunchy Frogs
  • More flutter kicks

COT

CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: 

Moleskin

Some of you might remember the famous Tiger Woods quote back in 2015, in the midst of one of the worst runs of form Tiger has ever experienced. As he withdrew from yet another tournament, he came up with another excuse for his poor performance. Fog rolled in delaying the start, and in his words, “My glutes just weren’t activating out there.” Now, TW is an amazing golfer with an outstanding pedigree, but how hard do you think it was be for him to say, “you know I’m just playing really crappy golf right now”?
Taking responsibility for poor performance, impatience, rude behavior, or laziness is difficult. Today, don’t deflect if someone confronts you about a mistake at work, or if your wife tells you that you are being an ass. Take it on the chin, own up to it, and make a commitment to be better for the rest of the day. Also, don’t forget to activate your glutes.

News

Upcoming Qs

More VQs coming! 

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BLIMPS on the Bridge

QIC: Laces Out (Respect)
Date: 8/2/18
PAX: Back Pew, Bogey, Dutch Oven, Free Candy, Headshot, Ringwald, Speed Bump, Stairmaster, Sundance, Utters, VSquared, Whittler, FNG-Flash ‘n Slide
AO: Hill City

Conditions: 70o and cloudy with mist in the air

The Disclaimer:

Welcome to F3. This is a peer-led workout. I am not a professional. You are here under your own volition. Be aware of your surroundings. Push yourself. Modify if necessary. Don’t get hurt, but if you do we’ll carry you to your car.

COP

Mosey to Great Hall.
20 SSH IC
12 Finkle Swing (each leg)
15 SSH IC
12 Imperial Walker IC
12 Diamond Merkin IC
30 Plank IC
21’s (1-5 IC out loud; 6-21 silent) Burpee penalty-3 burpees assessed
12 Good Mornings IC
15 SSH IC

The Thang

Did the following exercises across the bridge stopping every 50 yds or so till we made it to the other side and then the same on the way back. A few 10 counts along the way also.
BLIMPS on the Bridge
B-Burpees 10 OYO
L-Lunges 15 IC
I-Imperial Walkers 20 IC
M-Merkins 20 OYO
P-Plank Jacks 15 IC
S-SSH 20 IC
Mosey to the Blue Rhino

COT

Countarama, Namearama
Proverbs 1:7 “The fear of the Lord is the beginning of wisdom.” Today, let the proper view of God (awe, fear) and proper view of ourselves (woe is me) guide us to all wisdom. Also, ask “What is the wise thing to do?”
Prayer requests

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Deck Of Pain

QIC: Stairmaster
Date: 7/31/18
PAX: Stairmaster, The Count (Respect), VSquared, Moondance, Flemish, Ringwald, Gummy (F3 Charlotte), Dutch Oven, Laces Out (Respect), The Peddler, Sunshine, Care Bear, Back Pew
AO: Hill City
Conditions:
Disclaimer:
This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible.
COP:
Warm up: Great Hall
-15 SSH IC exercise
-15 Imperial Walker
-15 SSH IC exercise 
-15 High Knee IC exercise 
-15 Wide Knee IC exercise
-15 Mountain Climber IC exercise
-12 LB arm forward
-12 LB arm back
-15 SSH Ic exercise 
The Thang :
YHC had Vsquared shuffle the deck of 52 cards and then away we went chopping at the stack of OYO exercises. A couple cards in we were all drenched in sweat from the humidity.  Hearts = Burpees, Diamond =LBCs, Clubs = Merkins, and Spades = Squats. Aces demanded 11 reps, face cards worth 10 and so on.
Moleskin: N/A
 
 

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Don’t Let “It” Weigh You Down

QIC: Ringwald

Date: 07/26/2018

PAX: FNG-Back Pew, Bogey, Cable Cutter, Dutch Oven, Flemish, Free Candy, Headshot, Laces Out, Magellan, Moondance, Ohms, Sidekick, Snookie, Speed Bump, Sundance, FNG-Utters, VSquared, Wort

AO: Hill City

Conditions

A glorious 64 degrees. No humidity in the air, and the breeze was perfect.

The Disclaimer

I am not what one would call a professional. You are here on your own free will. You were not forced to come this morning, but we will help you out somehow if you pull or tear something.

COP

The Great Hall

SSH X 20 IC
Imperial Walker X 15 IC
Ass Kickers X 15 IC
Squat Formation
Seal Claps – Front X 10 IC
Seal Claps – Up X 10 IC
Cherry Pickers X 10 IC
SSH X 20 IC
Plank
Right Hand Up – 10 IC
Left Hand Up – 10 IC
Low Plank X 10 IC

The Thang

I recently received my GoRuck plates, so I thought we could break one in the right way. A PAX will carry the coupon the entire workout unless the group is performing an exercise together.

Mosey to the beginning of the walking bridge.

Wave of Merkins
Each PAX performs a Merkin, except for the PAX in front of the coupon, they perform a burpee with the coupon. The group then rotates to the right. Repeat until everyone has gone.

Coupon Brigade
PAX makes a line shoulder-to-shoulder. The starting PAX passes the coupon to the next PAX and runs to the end of the line. Each PAX follows suit until we reach the halfway point of the bridge. To spice things up I added burpees after you get to the end of the line.

Mosey to 3/4 of the bridge.

Tricep Dips
All PAX performs 10 single count dips IC. The starting PAX puts the coupon on their lap and performs dips, then passes it to the next PAX. Rotate until all PAX have gone. 190 total dips.

Come back to the beginning 1/4 of the bridge.

Coupon Carry
One Pax carries the coupon to the end of the bridge and sprints back while the remaining PAX performs varying MOM exercises called out by Q. the second PAX goes and retrieves the coupon and brings it back. Repeat until everyone finishes.

COT

Count-o-rama
Name-o-rama
Named Back Pew and Utters

Moleskin

I used the weight as a symbol to recognize that we all have things that we carry around. Bad vibes, bad attitude, bad relationships. We cannot truly relax, breathe, be okay until we get rid of the weight that we carry. Work to rid yourself of your “weight”. Aye.

News

I will be filling out the Hill City Q schedule for August by early next week. Message me dates you cannot Q if you know I am going to put you on the schedule.

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The Mendoza Line

QIC: Whittler
Date: 07/24/2018
PAX: Candu, Wort, VSquared, Laces Out, Ringwald, Ohms, Sunshine, Care Bear, Free Candy, Flemish, Speed Bump, Early Bird, Moondance, Snookie
AO: Hill City

Conditions

Balmy

The Disclaimer

Disclaimed. Some new faces but we’ve all been here and heard this before.

COP

Mosey To Great Hall
SSH
Carolina Dry Docks
Alternating Shoulder Taps
Willie Mays Hays
3rd grade exercises
Arm Circles
Shoulder Press
Cherry Pickers
Hammer time/white guy dance
Plank
Plank Jack
SSH

The Thang

Today we commemorated the 35th anniversary of the “Pine Tar” incident on July 24, 1983.  Because the pine tar was only supposed to be 18 inches, we were going to do 18 reps.
To warm up the legs, we first did a little F3 railroad.

F3 baseball

Home Plate – Dips

First Base – Big Boy Situps
Second Base – Half Burpees
Third Base – Merkins
We did 18 reps at each station and then rotated.  Once the PAX had made it at least two rounds, we reconvened at the stage.
Incline Merkin x 10
Derkin x 10
Dips x 10

COT

Namearama done

Moleskin

The Mendoza Line
George Brett first described the Mendoza Line as a batting average of .200 or less.  He defined this as the epitome of mediocrity and thought that no major league baseball player should hit below this mark.  We all have our own “Mendoza Line” which we should strive to be above.  Go beyond the mediocrity.  We all have the intrinsic ability to overcome mediocrity but it is a choice whether or not we use our God-given abilities to do so.

News

F3 Knoxville is inviting us to gather a team for the Tough Mudder in Atlanta on October 20 (and yes, for you Bammers this is the 3rd Saturday in October).  

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Big Freakin’ Circle of Trust

QIC: Wort
Date: 07/19/2018
PAX: Angus, Best In Show, Dutch Oven, Fissure, Ohms, Prosciutto, Snookie, Speed bump, Sundance, Sunshine, Vila, VSquared, Whittler
AO: Hill City

Conditions

Clear and cooler than normal

The Disclaimer

Welcome to F3, my name is Wort, obviously I am not a professional. We’re going to have some fun today. Push yourself, don’t hurt yourself.  If you get hurt we will carry you back to your car.

COP

SSH x10
Imperial Walkers x10
SSH x10
Little Arm Circles x10
LAC (Reverse) x10
SSH x10
Windmill x10
Wall Sit x15
SSH x20

The Thang

Partner up, grab a rock and head to loop. While one PAX runs the loop, the other PAX performs an exercise. Switch, then move on to the next exercise. PAX did curls, bent over rows, squats, and overhead press.
LBC x10
Flutter Kicks x15
Freddy Mercury x10
Hello Dolly x10
Flutter Kicks x15
Pickle Pounder (long) x10
Pickle Pounder (short) x10
American Hammer x20
Merkin x15
Plank x10

COT

So I wanted to have a theme for my first Q and the first thing that came to mind was ‘trust”. Trust takes vulnerability and coming out to F3, especially your first time, requires some form of vulnerability. Being in a stage of life where I HAVE to put my trust in The Lord, that he is going to provide for me and my family, I wanted you all to think about trust, especially trusting your brothers. This is why we had partners today. While you were performing exercises with your rock, you were trusting that your brother was hustling to get back and take your place. So, when you leave here today I want you to think about what you can do to trust your brothers more. Reach out, open up, talk about things that are hard, get to know and trust one another.

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2001 Better Never Late

 

QIC: Candu
Date: 07/16/2018
PAX: Cable Cutter, FNG-Dutch Oven, Headshot, Whittler, Ohms, Early Bird, Flemish, Laces Out (respect), FNG-Snookie, The Count (respect), VSquared, Wort
AO: Hill City
Conditions: Delightfully Muggy
I’m Candu your Q, welcome FNGs, this is peer led workout. I’m not a professional. Push yourself, don’t hurt yourself. 

COP

SSH x 15 IC
Imp Walker x 16 IC
Windmills x 16 IC
Hip Thruster x 15 IC
Finkle Swing x 15 OYO
SSH x 15 IC
Windmills x 10 IC
LBAC x 15 IC
Reverse LBAC x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Merkins x 15 IC

The Thang

2001
20 Pushups x 1 Step-Up > Backward Lunge (one leg, then the other)
19 Pushups x 2 Step-Up > Backward Lunge (one leg, then the other)
The trend continues until time called at 6:15
Burnout: Jumping Lunges to failure, mosey back to Blue Rhino

COT

Circle welcomes Matthew Nuar (Snooki) & Dirk Unkle (Dutch Oven)

Moleskin

You had to be there. Be observant, giving, & thoughtful friends. Everyone carries a burden. Often the bigger it is, the better they are at disguising it. Be there for the friends that need it

News

No news is good news!

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What is your Horse Thief?

QIC: Angus
Date: 07/11/2018
PAX: Coin Purse, Sundance, Laces out, Prosciutto, DuckTales, Flemish, Speed bump, Ohms, Cable Cutter, vsquared, Band Camp, Sunshine, Sidekick, Picasso, Hardtail, Ringwald, Candu, Wort, Leftovers, Early Bird, Deep End, Moondance, Mudslide, Chief, Chuck E, Burner, Fissure, Stairmaster, Free Candy, The Count
AO: Hill City

It’s been 1 year and 8 months since Gus and YHC first kicked things off here in Chattanooga. Fourteen of those months YHC spent as the Nantan. It has been an incredible honor to lead a group of Men without who’s commitment this would not have been possible.
Over the course of time we’ve had some amazing guys come and go, but some even greater have stuck around since the beginning to see our community grow legs and gain momentum.
If you are here and you’ve been showing up for a while. Keep it up, but understand that there is still more work to be done. There’s always more work to be done.
Recently, in the 43Feet Podcast, Dredd talked about what it means to be a “Dry Drunk”. A Dry Drunk is a term adopted from AA that is defined as the following:

A person with chemical dependency issues who has given up alcohol and drugs, but made no internal emotional or behavioral changes. Essentially, the only difference in these individuals is the absence of a substance. The popular analogy in recovery is, “…if you sober up a horse thief, what do you get? A sober horse thief.”

We take great steps against sadclown syndrome by making ourselves physically better through Fitness, engaging with our community through Fellowship, and examining our meaning and purpose through Faith. But as many PAX will understand, once you show up once or twice the “head lock” that brought you out changes and comes from within yourself. Even though you have brothers out there checkin’ in on you to keep posting, it takes real openness and honesty to change your heart and transform into the High Impact Man the community requires.
So the challenge is to identify your “horse thief”. Don’t just “Get Right”. We also have to Live Right, Lead Right, and Leave Right.
We shouldn’t be fit men who neglect our families, eat and drink in excess, or philander. This shape that we are in, should permeate who we are. Be a fit man who transforms his concentrica. Step up and be a leader with fortitude who prioritizes upright living,  because a man cannot give away that which he does not first possess.
Thank you to F3. Thank you to every man who has helped me get better in the past couple of years. And Thank you to our community of PAX here in Chattanooga, I’m excited for the growth and momentum we’ve accomplished so far and I look forward to the future impact you will have on the city.
And remember, our Mission:
Plant, Serve, and Grow small workout groups for the invigoration of male community leadership.  
And, our Creedo:
Leave no man behind, but leave no man where you found him. 
SYITG
_Angus Out

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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/