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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)

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Prescripton for Pain

 

QIC: Whittler
Date: 03/22/018
PAX: Angus, Bogey, The Count (RESPECT!), Fissure, Mr. Clean, Ohms, Ringwald, Sidekick, Skidmark, Speed Bump, Sundance, Wort
AO: Hill City

Conditions

A crisp 33 degrees with the slightest of breezes in an otherwise clear, starry gloom

The Disclaimer

This is F3 and I am Whittler and am far from being a professional.  You have wisely chosen to be here on your own volition.  I am going to push you today but hopefully we have a little fun.  Modify exercises as necessary but if you do get hurt, we will carry you back to your car (unless you need something cut off or cut out, I will give you my business card).

COP

Mosey to the Great Hall
SSH x 20 IC
Finkle Swing x 15 per leg OYO
Imperial Walker x 15 IC
SSH x 15 IC
Little Baby Arm Circles x 15 both directions IC
Moroccan Night Club x 15 IC
Wall Sit Shoulder press x 10 IC
Wall Sit x 10 IC
Plank x 10 IC
SSH x 10 IC

The Thang

Short Mosey to the Riverfront where each PAX was instructed to find their own Dwayne and meet me at the lamppost.  After the lessons learned from Prosciutto on Tuesday, I opted to allow PAX to choose their own rock instead of launching them at the PAX.  PAX were then given their prescription for pain numbered 1-10.
Prescription for PAIN
Lamppost 1 – Body Builder x 1, carry Dwayne to the next stop
Lamppost 2 – Toe Squats x 2 (4-count), Body Builder x 1
Lamppost 3 – Diamond (Triangle) Merkin (or Twerkin) x 3, TS x 2, BB x 1
Lamppost 4 – Up Straddle Hop x 4 (per leg), DM x 3, TS x 2, BB x 1
Lamppost 5 – Big boy Situp x 5, USH x 4, DM x 3, TS x 2, BB x 1
Lamppost 6 – upright rows with Dwayne x 6, BBSU x 5, USH x 4, DM x 3, TS x 2, BB x 1
Lamppost 7 – Plank Jack x 7, UR x 6, BBSU x 5, USH x 4, DM x 3, TS x 2, BB x 1
Lamppost 8 – Curls x 8, PJ x 7, UR x 6, BBSU x 5, USH x 4, DM x 3, TS x 2, BB x 1
Lamppost 9 – Flutter Kick x 9 (4 count), C x 8, PJ x 7, UR x 6, BBSU x 5, USH x 4, DM x 3, TS x 2, BB x 1 (somewhere around here we had an unnamed PAX break off, gagging over the cropdusting he had just received)
Lamppost 10 – Plank x 10, FK x 9, C x 8, PJ x 7, UR x 6, BBSU x 5, USH x 4, DM x 3, TS x 2, BB x 1
PAX now lined up with Dwayne in two rows, facing each other for the Tower of Trust
Each PAX held their Dwayne at arms length in front of them while all PAX took turns bearcrawling through the tower of trust and then sprinting back to their rock to rejoin the tower.  Once all were finished, we mosied back to the Love Shack for some MoM.
MoM
Pickle Pounder x 10 IC (Gratuitous discussion about the length of the pickle being pounded ensued)
Flutter Kick x 10 IC
LBC x 15 IC
American Hammer x 10 IC
Hello Dolly x 5 IC
My watch then said it was time.  VQ over and done.  The count was taken. The Golden Glove was then awarded to Mr. Clean (again) because let’s be honest, if you post by yourself, you deserved the freaking Golden Glove.

Moleskin

Trust
Proverbs 3:5-6 – “Trust in the Lord with all your heart; do not depend on your own understanding.  Seek His will in all you do and He will show you which path to take.”
I have come across this verse many times recently and it has really spoken to me about the situation I currently am going through with moving, taking a new job, and being separated from my wife and kids.  We all go through times in our lives when we don’t understand things such as death, illness, divorce, job loss, etc.  It’s during these times where it’s important to give our unconditional trust to God.  He knows exactly what He is doing and has a plan for all of us.  Too often we condition our trust, meaning that we make promises to get better IF you get this job or IF He heals our ailing family member.  Instead of giving our conditional trust, during these times it’s even more important to show our unconditional trust in God’s plan for our lives.  God pours His peace and joy into trusting hearts.  We as men and leaders of our family and this community need to lead by example and trust in God’s plan.  When things don’t seem to be going your way, we need to be examples to our family, coworkers, and friends of what it means to unconditionally trust God.  Don’t get stuck on what isn’t working out; instead, trust that God is always working things in your favor.
Whittler out.

News

HDHH (Thirsty Thursday) tonight, 5:00 at Oddstory Brewing Company
Chattanooga MS walk – April 21, 2018 at Coolidge Park (See Mr. Clean for details)
GoRuck  – August 2018
Tough Mudder – September 2018 (See Ohms for details)

Upcoming Qs

3/24/2018 – The Landfill (Angus)
3/26/2018 – Beast Ridge (Best in Show RESPECT)
3/27/2018 – Hill City (Fissure) – VQ ALERT*******
3/28/2018 – The Griff (Ohms)

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ABC – Always Be Cerving

QIC: Prosciutto
Date: 03/19/2018
PAX: Angus, The Count (Respect), Ohms, Ringwald, Sidekick, Skidmark, Speed Bump, Whittler
AO: Hill City

Conditions

55 degrees, heavy fog with half mile visibility, gloomy

The Disclaimer

Disclaimed

COP

SSH x 5 IC, High Knees x 5 IC, Hillbilly’s x 5 IC, Wide HK x 5 IC, Mtn Climbers x 5 IC, BAC (F/B), Shoulder Press (per Sidekick — aka ” Ray Lewis’s”), MNC

Mosey around the boob hill and circle back around to the hill cleavage for two ladder’s

Ladder 1: SSH/Merkin – 6:1, 5:2, 4:3, 3:4, 2:5, 1:6
Ladder 2: IW/Squat – 6:1, 5:2, 4:3, 3:4, 2:5, 1:6

The Thang

Mosey down to the great hall to grab some coupons.  As a servant-leader, I offered to grab the rock coupons to the PAX while they took rest.
ALARMS (initially from the January 28, 2017)
A1:
– Shoulder Press x 15 OYO w/ coupon
– Lunge x 15 IC w/ rock
– LBC x 15 IC
– Two light pole sprint and back
– Merkin x 15 (IC)
A2:
– Shoulder Taps x 12 IC
– Squat x 12 IC w/ coupon
– Peter Parker’s x 12 IC
– Monkey Humpers x 12 IC
– Makhtar N’Diayes x 10 IC – Always fun to describe this one… 

As stated in the exicon: Named for late ’90s Sengalese basketball player at UNC notorious for his elbows. Pronunciation: MAC-tar JIE – rhymes with “sky”.

A3:
– Carolina Dry Docks x 10 IC
– One-legged squat x 10 IC w/ coupon
– GMA x 10 IC
– Reverpee OYO x 10
– Minute Plank
**Mosey back to Mt. Madoriyama
Bear Crawl to top/ run back down to start, Bernie Sanders to top/run back down to very bottom of grassy hill near swamp, Run like a human to the top of Mt. M
Mosey to shovel flags
Alarm sounds on my watch and that’s time!

Moleskin

An opportunity to lead is an opportunity to serve and proper execution of each provides a positive example to those around you; at home, at work, in the gloom.  Everyone’s watching, judging and taking notes. Be an example in your leadership and your servitude.
Shared a personal story about being a servant to others from this past weekend.  Prep for Q School, Delivery of Q school, servitude to my family with meals/cleaning/care-taking, etc. I could have mailed it in with Q School, but what good would that do? For the other guys who showed up to be there alongside me, that was an honor and a gift back to me.  If I show them it’s okay to take leadership lightly, they will do the same, and so creates a culture of mediocrity and “fake leadership”.
It’s not a self-brag, it’s not some self-fulfilling prophesy, it’s not sexy by any means and I didn’t get an award or a blue ribbon (not even a PABST!)… It’s what you’re supposed to do. It’s what we’re called to do as MEN. Serving others is a privilege and honor and it should be viewed as such. I’m giving to others what they’ll also provide back in return; a future investment, if you will.  In time, these leaders will give back to me, to us, to F3, to their community and families and co-workers. Why should I sit idly by just taking when I can contribute and give back?
There’s so much to be grateful for, and oh so much to take for granted; keeping a proper perspective in mind and placing yourself third at all times keeps you properly grounded; Selfishness, greed, infidelity, over-consumption and gluttony (Oh, how I love Golden Corral!) are some of the many other consequences to losing that “third” mentality, losing focus and perspective.
Be a servant, be a leader, be a positive influencer today.

News

– Happy Hour Details are fuzzy;
a) Weds or Thurs
b) Oddstory or Hutton & Smith Brewing
*** keep your eyes on GroupMe & Whittler’s direction for startex
– F3 Chatt on the news tomorrow @ 5am on CBS (WDEF); Angus, Ohms and Prosciutto to Q — set your TV sets and DVR’s to record because no one watches the 5am news
– GoRuck
– Tough Mudder
– Prayers for The Count in his blood solicitation in Virginia (prayers for the community impact)

Upcoming Qs

3/21 – Snowflake – Griff
3/22 – Whittler – Hill City *********VQ ALERT********** #airhornX3
3/24 – Angus – Landfill
3/26 – Best In Show – Beast Ridge
3/27 – Fissure – Hill City *********VQ ALERT********** #airhornX3

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It’s Water Under the Bridge

 

QIC: Ringwald
Date: 3/15/2018
PAX: Angus, Bogey, Candu, Fissure, Flemish, Ohms, Snowflake, Speed Bump, Whittler
AO: Hill City

Conditions

A brisk 35 degrees with no wind, but at least the sun was out, somewhere.

The Disclaimer

Welcome to F3, my name is Ringwald and I am on Q as your leader today. We are going to push ourselves today, but you can always modify if you need to in order to stay safe. We will help get you where you need to be if you get injured, whether it be your car or wait for your mom to pick you up.

COP

Great Hall

  • Side Straddle Hops X 15 IC
  • Ass Kickers X 15 IC
  • High Knees X 15 IC
  • Imperial Walkers X 15 IC
  • Windmill X 15
  • Arm Circles X 15 IC
  • Reverse Arm Circles X 15 IC
  • Wall Sit Shoulder Press X 15 IC
  • Wall Sit Moroccan Night Club X 15 IC
  • Side Straddle Hops X 15 IC

The Thang

Walnut Walking Bridge

  • 10 total “stops” across the bridge (light poles and arch endings)
  • Bernie Sanders between stops
  • Stop 1 – 20 Squats
  • Stop 2 – 20 Tricep Dips
  • Stop 3 – 20 LBCs
  • Stop 4 – 20 Calf Raises (Each Leg)
  • Stop 5 – 20 Lunges (10 Each Leg)
  • Stop 6 – 20 Squats
  • Stop 7 – 20 Tricep Dips
  • Stop 8 – 10 LBCs
  • Stop 9 – 10 Calf Raises (5 Each Leg)
  • Stop 10 – 10 Lunges (5 Each Leg)

Cut last 3 stops short due to time
Steps in front of Ice Cream Show

  • Partner Up
  • Wheelbarrow to steps
  • 5 Merkins, then go down the steps
  • Rotate
  • Each HIM will do 3 sets of wheelbarrows and steps

Mosey back via Market Street Bridge, take a break halfway to do some tricep dips
Stairway to Heaven

  • Rotate 7 Merkins/7 Tricep Dips
  • Calf raises to next step

Moleskin

The saying “It’s water under the bridge” is very commonly-known. You cannot worry about what’s in that river, you’ve built over it and you’ve become a better person. Everyone has regrets and would go back and change decisions made, but as long as you learn and you grow then it made you who you’ve become.
The counterpart – you cannot worry what lies ahead. We are not promised this life on earth for another day, we have to make each day count and be the best person we can that day. Affect people each day for the better.
There is a book called “The Power of Now” that is an introspective read on the now, the current, the present. It contains teachings from Christianity, Buddhism, and other philosophical beliefs that help you understand how the power of now can positively change your life.

News

Easter at Coolidge (4/1) and the 10K/5K/1K on Saturday (3/31)
GoRucks in April (Nashville) and August (Chattanooga)
Tough Mudder in September (Nashville)

Upcoming Qs

Q School – Prosciutto – 3/17/18

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What Goes Up Must Come Down

3/13/18
QIC: Laces Out (Respect)
Pax: Angus, Geiger, Ringwald, Speed Bump, Stairmaster, Ohms, Fissure, Prosciutto, Wort, Whittler, FNG-Skidmark
AO: Hill City
Conditions: 35 degrees and windy/chilly
Disclaimer and preview of what’s to come today. “What goes up must come down,” so we will be doing a lot of going up today! Warned Wort that we might return to his first workout site (Splash Merlot) but that YHC thought he would be better today because he’s been faithful to push himself to improve.
Warmup
15 SSH IC
12 Imperial Walkers IC
15 Finkle Swings (each leg)
15 SSH IC
12 Butt Kickers IC
15 SSH IC
The Thang What Goes Up Must Come Down
Circuit 1-Mt Midoriyama
Bear crawl up (enjoy the view of downtown), mosey down, hold plank till all pax return
mosey to the Boob Hill
Partner up: Pax 1-Sprint to first level 10 lunges
Sprint to top 10 squats
Pax 2-does 15 merkins/hold plank till partner returns
Rinse and Repeat 2x with a few 10 counts to catch our breath
Mosey to 24/7 Fitness on Cherokee St
15 Monkey Humpers IC (facing street so our backsides face the windows)
Mosey around the corner to parking garage (mumble chatter on the way)
Circuit 2-Stairmaster Garage (inspired workout by Proscuitto a few weeks ago-YHC has been wanting to return to this site ever since)
Partner up-Sprint up the stairs together to top deck and then mosey back down/hold Al Gore till all pax return
Rinse and repeat 2x
Stop at the top deck and in partners do this 4 corners routine: Bernie Sanders between corners with 10 merkins at first corner, followed by 10 LBCs at second corner, followed by 10 squats at 3rd corner and 10 count at 4th.
Mosey back down and up the steps (rinse and repeat 4 corners one more time)
Mosey back to BDC building across street (game of Frogger ensued)
Found nice tall staircase to top of BDC building: single file run up to top and back down (3x)
Mosey to BDC parking lot for 6 MOM
Flutter kicks 15 IC
Plank 15 IC
Heel touches 15 IC
Hollywood 10 IC both sides
Freddy Mercury 15 IC
American Hammer 10 IC
Plank 15 IC
COT All Pax worked hard today and pushed ourselves to be better. YHC preached last Sunday on Ephesians 4 about the New Life in Christ. v 22-24 talks about the exchange between putting off the old man and putting on the new man. When someone comes to faith in Christ, through the Holy Spirit, God changes us from the inside out. The old sinful desires are replaced by the righteousness of Christ. Let’s walk in newness today men. Be better husbands, dads, employees/employers!
 

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The Warm Up

QIC: Angus
Date: 03/08/2018
PAX: Whittler, Wort, Ringwald, Ohms, Sundance, Laces Out, Candu, The Count, FNG-Speed Bump, FNG-Gilligan, Picasso, Fissure
AO: Hill City

Conditions

34˚ – No Wind – Humid – Wet – Closed out with snow flurries

Every man showed up expecting @villa3118 to be on Q but due to unexpected circumstances YHC took over. This is a part of what it means to be an AOQ.
There was a bit of a buzz in the air this morning as the cars just kept rolling in — one pax after another showed up. We had two new faces. These guys looked revved up and ready to go.

The Warm Up

Quick Capri-lap before we really get things started
Round 1 – At the base of Mt. Midoriyama
SSH x 20
Finkle Swings x 15
SSH x 20
IW x 15
Mosey over to Mean Mug
Round 2 – In the parking lot of The Knitting Mill
SSH x 20
High Knees x 15
SSH x 20
Wide High Knees x 15
SSH x 20
Ass Kickers x 15
SSH x 20
Squat x 15
SSH x 20
Lunge x 15
Grab a Battle Buddy and Mosey around The Knitting Mill and get back to the parking lot
Round 3 – Infinite Plank
Plank IC
Merkins x 10
Plank IC
Carolina Dry Dock x 10
Plank IC
Mountain Climbers x 10
Plank IC
Peter Parker x 10
Grab a Battle Buddy and Mosey around The Knitting Mill and get back to the parking lot
Round 4 – Shoulder Blasters
Little Arm Circles x 12 (fwd)
Little Arm Circle x 12 (bwd)
Cherry Pickers x 10
Chinooks x 10
Cherry Pickers x 10
Mountain Climbers x 10
Cherry Pickers x 10
Shoulder Press x 10
Grab a Battle Buddy and Mosey around The Knitting Mill and get back to the parking lot
Round 5 – Pull ups and Rocks
Break up into two groups. 1 for rocks and 1 for pull ups and alternate between the two stations.
Curls x 10
Pull ups x 10
Overhead Press x 10
Pull ups x 10
Bent Row x 10
Rinse and Repeat
Curls x 5
Pull ups x 5
Overhead Press x 5
Pull ups x 5
Bent Row x 5
Head back to the Loveshack
MOM
Flutter Kick x 15
Rosalita x 15
Flutter Kick x 15
Hello Dolly x 15
Flutter Kick x 15
American Hammer x 15
Flutter Kick x 15
Leg Climbers x 15
Flutter Kick x 15
Heel Grabber x 15

Moleskin

What is the Mission of F3?
Plant, Grow, Serve small workout groups for the invigoration of male community leadership. 
What is F3 credo?
Leave no man behind. Leave no man where you found him. 

—
It’s important to know our mission. Why are we here? Why do we do what we do?

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Weather The Storm

 

QIC: Angus
Date: 03/01/18
PAX: Ringwald, Magellan, Ohms, Early Bird, Whittler
AO: Hill City

Conditions

Cold and raining

The Disclaimer

The disclaimer was delivered with respect for every PAX present.

The storm had been present for days but it does not slow us down. We show up and work hard rain or shine hot or cold. As we like to say #cantore can’t keep us down.

COP

Mosey down to the great hall
SSH, IW, HK, SSH, WHK, SSH, AK, SSH, Squat, SSH, Lunge

The Thang

Grab a rock and mosey over to the Knitting Mill
Twisted Chelsea
Chelsea originates from crossfit as an EMOM workout that goes as follows:
5 Pullups
10 Merkins
15 Squats
EMOM for 30 minutes
But, YHC knew just repeating this would burn the PAX and could get a little repetitive so we added a little more to keep things interesting:
On the interval do the following with your rock:
10 Overhead Press
10 Curls
10 Bent Row
We repeated this in its entirety now known as the twisted chelsea for 15 minutes
Mosey back to the Loveshack for some 6MOM

Moleskin

YHC has been focused on goals lately — personal AND professional. This is inspired by a conversation YHC had with a superior at work:
If you don’t have a heading (goals set and in your mind) then when (not if) the storm comes how will you know where to go? You will get tossed about, lose your sense of direction and be wandering in the sea.
Have a heading. Set your goals.
Ask yourself the question: Why do I exist right now?

News

Chattanooga Marathon
TBD on Friday Breakfast Club and Hump Day Happy Hour

Upcoming Qs

3/5 @f3prosciutto at Beast Ridge
3/5 Ruck/Run at The Griff
3/6 Stairmaster at Hill City
3/7 @thechasewright at The Griff
3/7 Ruck/Run at Beast Ridge
3/8 @villa3118 at Hill City

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Super 21 and More

2/27/18
QIC: Laces Out(Respect)
PAX: Ringwald, Sundance, Candu, Wort, Pink Eye
AO: Hill City
Conditions: 42 degrees and clear
Disclaimer
Mosey to Great Hall
Warmup
15 SSH IC
15 Imperial Walkers IC
15 SSH IC
15 Cotton Pickers IC
15 Carolina Dry Docks IC
15 SSH IC
15 LBAC front/back IC
15 SSH IC
Mosey to Coolidge Park around the big circle to the fountains
The Thang
Circuit 1: Super 21 near the Carousel
1 Squat OYO
Run to flagpole
20 LBC OYO
Run back to light pole
2 Squats/19 LBC OYO
Rinse repeat till 20 Squats /1LBC
Held Al Gore after 5, 10, and 15 squats to allow pax to catch up and leave no man behind.
Circuit 2: Light Pole Lunge to Riverwalk
Lunge to first light pole
Mosey to two more light poles
10 Merkins
Rinse and repeat for three cycles around the big circle
Then Bernie Sanders to first light pole
Mosey two light poles
10 Merkins
Rinse and repeat three cycles down the Riverwalk
Mosey back to Love Shack
5 MOM
12 Flutter kicks IC
12 Rosalita IC
12 Hello Dolly IC
12 Freddy Mercury IC
12 Pickle Pounders IC
COT
Countarama
Namearama
With Billy Graham passing last week, YHC reflected back to days gone by. I had the chance to serve as a counselor at the Billy Graham crusade in Memphis as a high school student. Dr. Graham is with Jesus today. “To be away from the body is to be present with the Lord.” 2 Corinthians 5:8
Until we leave this earth, as believers we can reflect on this truth found in Galatians 2:20: “I have been crucified with Christ. It is no longer I who live, but Christ who lives in me. And the life I now live in the flesh I live by faith in the Son of God, who loved me and gave himself for me.” Let’s live today as men who allow Christ to live through us to make us better men, better husbands and fathers!

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Held Accountable

QIC: Ringwald
Date: 2/22/2018
PAX: Bogey, Fissure, Magellan (FNG), Mr. Clean, Picasso, Prosciutto, Sundance, Vila, Whittler, Wort
AO: Hill City

Conditions

Short and t-shirts were even a little too much for this warm 65 degree morning.

The Disclaimer

I am not a professional, you are here on your own free will. This is a peer-led workout. We are going to push ourselves and sweat a little bit, but modify if necessary. Try not to get injured, but if you do, we will assist you to your vehicle.

COP

Great Hall

  • Side Straddle Hops X 20 IC
  • Ass Kickers X 15 IC
  • High Knees X 15 IC
  • Imperial Walkers X 15 IC
  • Arm Circles X 15 IC
  • Reverse Arm Circles X 15 IC
  • Chinook X 15 IC
  • Shoulder Press X 15 IC

The Thang

12 Light Poles alongside river

  • 1 PAX carries coupon 4 light poles, drops coupon, returns to PAX group
  • PAX Group (until 1 PAX returns to group)
      • Rotation 1 – Burpees
      • Rotation 2 – Merkins
      • Rotation 3 – Triceps Dips
  • PAX Group runs to coupon
  • Rotate until every member has carried the coupon

Coolidge Park

  • 2 PAX shoulder press coupons around smaller circle back to group
  • While 2 PAX carry coupons, group performs the following
    • LBCs
    • Freddie Mercury’s
    • American Hammers
    • Big Boy Sit-Ups
    • Hello Dolly
  • When 2 PAX get back to group, group runs outer circle
  • Rotate to 2 new PAX

Moleskin

Seven truths about accountability.

  1. Accountability Starts with You – model behaviors you want to see in others
  2. You are Accountable – you are the reason things succeed or fail in your life
  3. Accountability is not a one-time thing – you cannot succeed one time and be done with an ongoing task in life
  4. Accountability applies to one and all – when you hold others accountable with you, you cannot play favorites, or let things slide with some people rather than others
  5. Accountability cannot be delegated – it is something that has to be accepted by you or that person
  6. Accountability is the difference between success and failure
  7. You have to hold people Accountable

It is up to each and every one of us to hold ourselves accountable for the responsibilities in our own lives. Wives, girlfriends, kids, it is up to us to ensure success, but you also have to be on the same page with the people you are holding accountable.

News

GoRuck – April and August 2018
Tough Mudder – September 2018
Chattanooga Marathon Relay – 2 teams full – March 4th – Picasso will send out times so F3 can rally and support
Easter at Coolidge 10K/5K/1K – March 31st – Ringwald will send out details to have an F3 presence

Upcoming Qs

2/24/2018 – Vila (The Landfill)
2/26/2018 – Best in Show – Respect! (Beast Ridge)

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The Tortoise and The Hare

QIC: Steam Engine
PAX: Prosciutto, Vila, Whittler, The Count, Picasso, Sundance, Bogey, Mr. Clean, Marco Polo, Wort, Laces Out, Early Bird
Date: 02/20/2018
AO: Hill City
Conditions: A cool 55 degrees warm enough for gym shorts and a t-shirt

 Disclaimer: Here on your own free will, am not a professional, modify if you need to but push yourselves this morning
Mosey to Great Hall for COP.
COP:
SSH IC 15x
Cherry Pickers IC 10x
Windmill IC 10x
Imperial Walker IC 15x
Alternating Toe Taps IC 15x
The Thang:
Wall Sits w/ Muhammad Ali IC 15x
Wall Sits w/ Joe Frazier IC 15x
Wall Sits w/ Shoulder Press IC 15x
Next mosey over to the turtle statue next to the carousel. Drop off rucks and line up.
Indian Run around small track in Coolidge Park.
The Tortoise and The Hare B.O.M.B.S
Partner up with each team having 1 ruck.
Partner 1 will walk with ruck while Partner 2 performs the exercise and chases down Partner 1 to swap out
Burpee 50 (Do 5 burpees at a time and swap)
Outlaws 100 (Do 10 at a time)
Merkins 150 (Do 15 at a time)
Was not able to complete the rest due to time but here is the rest of the beatdown
Big Boy Sit Ups 200 (Do 20 at a time)
Squats 250 (Do 25 at a time)

COT:
Announcements:
FBC at Track Ends starting 0600
Chattanooga Marathon Relay March 4
Ragnar Race searing for an extra runner contact Picasso
Prayer Request:
All the men traveling this week. (Ohms, Angus, Laces Out)
Families involved in school shooting
WOD: Dream Big For We Have A Big God. I ran a 15k this past weekend. I knew I could finish but was not expecting to do it with an 11 minute pace. I just want to thank all the men of F3 Chatt for pushing me everyday I’m in town. All through college we are taught about SMART goals (Specific, Measurable, Attainable, Relevant, & Timely). I never really liked this because it ask to set an attainable goal. Why set a goal you know you can reach. I feel people do this because we are afraid of taking risk and even more of failure. Growing up I was told to set goals that the only way you can accomplish them is with the help of God. Sure you might fail but that is a part of life and how you handle failure will determine the type of person you become. Dan Gable, one of my favorite wrestlers, was undefeated his HS career and up to his senior year in college where he would lose his last match as a senior in the NCAA finals, but although he lost his senior year he went on to win an Olympic Gold medal the following year. So I leave you with a quote from the great Dan Gable “I’m the type of person who sets high goals and work hard to attain those goals, but I am only human.”