WEEKLY OVERVIEW
This is the beginning of what YHC is calling the Weekly Pre-Blast. In this Pre-Blast YHC will discuss the scheduled workouts for the week and the respective Q’s. Bootcamps, Rucks, Runs, OTB Workouts, News, and even Food Consumption will be listed in this Pre-Blast. The schedule is now posted in 3 different locations (Q Schedule, Pre-Blast, and on GroupMe).
With that being said…this week started off with two workouts on Monday – a Bootcamp and a Ruck. The Bootcamp led by Vila took place at Beast Ridge and Mr. Clean led the group around the Griff for a Ruck style workout.
Steam Engine happened to be in town to lead a beatdown this morning at Hill City.
On Wednesday there will be a bootcamp workout led by Snowflake at the Griff and also a Ruck workout at Beast Ridge led by Vila. If you don’t like Rucking come to the Griff and if you don’t like Snowflake, go to Beast Ridge…point is….there’s no excuses! YHC will even be running through snow-covered terrain in Iceland. NO EXCUSES!
This Thursday Ringwald will be leading us in a Bootcamp style workout Hill City…I wonder if any music will be involved? Will our “Bodies be Hitting the Floor”?? Only one way to find out I suppose. BE THERE!
This Friday Mr. Clean will be leading an OTB workout (meeting up at Tracks End) through the Tennessee Riverpark on Amnicola Highway. After the workout many calories will be consumed at Tracks End Restaurant.
On Saturday, Vila will be back at it for a Bootcamp style workout at The Landfill. After you get destroyed by Vila…he will make it up to you by taking you out to Coffeeteria at the Waffle house on Dayton Blvd.
MONDAY – (02/19/2018)
Workout: Bootcamp
AO: Beast Ridge (Camp Jordan Park)
Time: 0530 – 0615
QIC: Vila
Workout: Ruck/Run
AO: The Griff (Vandergriff Park)
Time: 0530 – 0615
QIC: Mr. Clean
TUESDAY – (02/20/2018)
Workout: Bootcamp
AO: Hill City (Renaissance Park)
Time: 0530 – 0615
QIC: Steam Engine
WEDNESDAY – (02/21/2018)
Workout: Bootcamp
AO: The Griff (Vandergriff Park)
Time: 0530 – 0615
QIC: Snowflake
Workout: Ruck/Run
AO: Beast Ridge (Camp Jordan Park)
Time: 0530 – 0615
QIC: Vila
THURSDAY – (05/22/2018)
Workout: Bootcamp
AO: Hill City (Renaissance Park)
Time: 0530 – 0615
QIC: Ringwald
FRIDAY – (02/23/2018)
Workout: OTB
AO: Tennessee Riverwalk – Amnicola Highway
Time: 0515 – 0600
QIC: Mr. Clean
Workout: Fellowship Event (Friday Breakfast Club)
AO: Tracks End Restaurant
Time: 0600 – 0700
SATURDAY – (MM/DD/YYYY)
Workout: Bootcamp
AO: The Landfill (White Oak Park)
Time: 0700 – 0800
QIC: Vila
Workout: Fellowship Event (Coffeeteria)
AO: Waffle House – Dayton Blvd
Time: 0815 – 0915
Bridge Beatdown
2/15/18
QIC: Laces Out (Respect)
Pax: Angus, Best in Show (Respect), Bogey, Mr. Clean, The Count (Respect), Vila
AO: Hill City
Conditions: 62 degrees a little overcast but unseasonably warm.
Disclaimer
Reminded Pax that YHC typically likes to incorporate some running into his Q workout. So today, told Pax we would run to and do our beatdown on the Walnut Street walking bridge.
Warmup
12 SSH
12 High Knees
12 Wide High Knees
12 SSH
Mosey to Walnut Street Bridge. Mumble chatter about Valentine’s Day yesterday! So grateful for our M’s.
The Thang
Circuit 1: Bridge Beatdown with Running Man
Merkin mile with squats
10 Incline Merkins IC/10 Squats IC at start of bridge
Run to 1/4 of bridge
10 Incline Merkins IC/10 Squats IC
Run to 1/2 of bridge
10 Incline Merkins IC/10 Squats IC
Run to 3/4 of bridge
10 Incline Merkins IC/10 Squats IC
Run to End of bridge
10 Incline Merkins IC/10 Squats IC
Mosey down the street to the Aquarium.
Circuit 2: Fish Steps Dora
Partner up in front of the Aquarium at the Arch Staircase, which we have affectionately named The Fish Steps. 1st pax runs up and over the Fish Steps while 2nd pax starts the following exercises:
100 incline merkins
200 LBCs
300 Squats
When 1st pax gets back, then switch places and continue where first left off:
Rinse and repeat until finish all reps. Hold plank until all pairs are done.
Mosey down to Market Street bridge and back to Love Shack.
MOM (each Pax took turn leading an exercise)
12 Flutterkicks/ 12 Rosalita en Espanol (Laces Out)
12 Toe Touches (The Count)
15 Hello Dolly (Bogey)
15 Pickle Pounders (Mr. Clean)
12 American Hammer (Best in Show)
15 LBCs (Vila)
20 Freddy Mercury (Angus)
COT
Yesterday was Valentine’s Day. YHC had a great day with my M, sharing in tangible ways how much I love her. We need to express true love to our spouses as commanded in Ephesians 5: 25 “Husbands, love your wives as Christ loved the church.” Challenged us to live everyday with this in mind. Make everyday Valentine’s Day!
Prayer for Parkland, FL high school shooting yesterday.
You can do anything for 30 seconds
QIC: [Snowflake]
Date: [02/08/2018]
PAX: [Laces Out, Ohms, Ringwald, Angus, Prosciutto, Whittler, Wort, Pink Eye(FNG), Sundance, Candu]
AO: [Hill City]
CONDITIONS
dry, but a cold 29 degrees.
DiISCLAIMER
PAX were told that I am not a professional nor do I own a clipboard to qualify as one. They are to modify when needed and to do their best.
Mosey to Great Hall for COP
COP
SSH x 15
Merkins x 15
SSH x 15
Sumo Squats x 15
Inch Worm x 10 OYO
Wall Sits x 15
High Knee x 15
Wide High Knee x 15
Moroccan Night Club x 15
Arm Circles x 10
Reverse Arm Circles x 10
Shoulder Press x 10
Shanook x 10
THE THANG
Mosey to the Rocks by the river where everyone found a partner and a rock.
Interval Workout:
One Partner would do an exercise with the rock, while the other would SSH. Each exercise would last for 30 seconds with the PAX doing as many reps as possible. There was then a 10 seconds break where they would swap. After the PAX completed 3 sets of each, they rotated to the new exercise.
1st Rotation- Curls and SSH
2nd Rotation- Overhead Press and SSH
3rd Rotation- Elf on a Shelf and SSH
4th Rotation- Bent over Row and SSH
5th Rotation- Curl to Overhead press and SSH
6th Rotation- Half Curl and SSH
PAX worked hard for the 30 seconds, noting that we could do anything for 30 seconds. We completed 5 rotations and then for the sake of time, we moved on to the next piece of the workout
Coupon Brigade
PAX formed a line standing shoulder to shoulder with the 2 PAX on the end each holding a coupon. PAX began to pass the coupon to the person next to then sending it down the line. Once a PAX passed the 2nd coupon, they would run to the end of the line to keep the coupons moving. After 3 minutes, we stopped and turned back, passing the coupons the opposite direction.
Mosey back to the Love Shack, stopping at Mount Midoriyama. PAX then jailbreak back to the Love Shack.
MARY
Freddie Mercury x 10
Reverse Freddie Mercury x 10
LBC x 10
COT
Count-o-rama
Name-o-rama
Moleskin:
There are many things in life that make us as men worry. Whether it be work, wife, kids, many things bring on stress and pressure to our life. I know that this past year was a tough one for me with moving, having a new baby, and starting a new job. It has not been the easiest year of my life, but I did always have someone to count on.
Philippians 4:6-7 says “do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.
We can always go to God for help in these times. We are told not to try and go through them alone, but to ask God to help us, and we are promised that He will. Jesus loves us all, and promises to be with all of those that will ask.
Thank you men for helping make me better. You have made an impact in my life. I enjoy being a part of F3 with all of you.
Mosey, Stairs, & more Stairs
QIC: Steam Engine
PAX: Ohms, Angus, Mr. Clean, Marco Polo, Ringwald, Sundance, Wort, Whittler, Flemish
AO: Hill City
Date: 02/06/2018
Conditions: Warm 36 degrees perfect for a long mosey
Disclaimer: I am not a professional. You are here on your own free will. Push yourselves this AM but modify if you have to.
Mosey to Great Hall for COP
COP:
Up Straddle Hop IC 12x
Up Straddle Hop (Opposite leg) IC 12x
Windmill IC 12x
Cherry Pickers IC 12x
Imperial Walker IC 12x
Alternating Toe Taps IC 12x
Squats IC 12x
Mountain Climbers IC 12x
The Chattanooga Marathon Relay is March 1 and we have two teams signed up. With less than a month left I decided to have a long mosey and sprinkle in some stairs.
The Thang:
Mosey to Chestnut walking bridge where we encoutered our first flight of stairs.
1st Stairs:
1 Leg Hop to the top
I Leg Hop (Opposite leg) to the top
Bunny Hop to the top
Continue to Mosey down walking bridge and took a break midway
Toe Merkins (Calf Raises) IC 10x
Mosey to end of walking bridge where we found some benches to take a break
Dip IC 10x Rinse and repeat 2x
Mosey down towards Market St where we found our next flight of stairs
2nd Stairs
Sprint up stairs Rinse and repeat 3x
Mosey towardsTennessee Aquarium where we found a nice set of stairs
3rd Stairs
Sprint up stairs Rinse and repeat 2x
4th Stairs
Hit every step going up Rinse and repeat 2x
5th Stairs
Bunny Hop Up
1 Leg Hop
1 Leg Hop (Opposite leg)
Mosey to start of Market St Bridge where Mr. Clean set the pace for the trek back to the Love Shack. Midway took a small breather.
Squats IC 10x
Finish running across Market St Bridge and start heading towards Love Shack. With the Love Shack with in eyesight decided to call a jail break.
Jail Break from 1st Parking Ticket Booth to the 2nd one.
Now that we have reached the Love Shack there was still a few minutes left for Mary
Mary:
Flutter Kicks IC 10x
Hello Dolly IC 10x
Rosalita IC 10x
Time
Since Shovel Flag was absent this AM we got hit with the 10 Burpee penalty
COT:
Count-o-rama
Name-o-rama
Prayer Request:
Angus with new born & transitioning to a new job
Flemish expecting a new born & transitioning to a new job
Steam Engine friend currently at Vanderbilt Hospital doctors trying to figure out what is wrong
Continue prayers for Rainman & Sparkles
Announcement:
Hump Day Happy Hour: 02/07 at Heaven & Ale starting 1700 msg Whittler for more info
Friday Breakfast Club: 02/09 at Lillie Mae’s starting 0630 msg Mr. Clean for more info
WOD: If you want to go fast go alone, if you want to go far go together. We have used this many time in F3 Chatt and I feel that this is a perfect quote for F3. Especially right now as some of us are preparing for the Chattanooga Marathon Relay. It doesn’t matter the pace as long as we keep getting better every day.
Also according to Angus’s Garmin we got in 2.4 miles this morning. Great job guys!
FUNdamentals
QIC: Angus
Date: 02/01/2018
PAX: Tubbs, Ringwald, Bogey, Laces Out, Ohms, Vila, Wort, Best in Show
AO: Hill City
Conditions
44 Degrees, Dry, and Starry
The Disclaimer
Returning from a short hiatus after my family celebrated the birth of our second child the Disclaimer was delivered with excitement and anticipation for YHC’s first Q in a couple of weeks.
COP
Kick off the COP with a short Capri Lap adding in backwards run and Karaoke and settle back in at the base of Mt. Midoriyama
SSH x 15, Finkle Swing x 15, SSH x 15, IW x 15, SSH x 15, HK x 15, WHK x 15, AK x 15, SSH x 15, Squat x 15
Mosey to the Great Hall
Plank( all held IC x 10), Merkins x 10, Plank, CDD x 10, Plank, Mountain Climber x 10, Plank, Pickle Pounders x 10, Plank
The Thang
Take a short mosey over to the middle lot
Merkicides
This is kind of like a Jack Webb but different, broad jump to the first line execute 1 merkin run back to start. Broad jump to the second line execute 2 merkins run back. Repeat until all pax have reached the end. In our case this was up to 10.
Dip Ups at The Swamp
Ascend the big steps executing a box jump between each step and 1 bench dip, add one bench dip with every step until all pax have reached the top. In our case that was 18 bench dips at the top.
Hill Work
Pax were instructed to stick together for all Hill Work
- Lunges to the top
- Step and Squats called by the PAX
- Right, Squat, Left, Squat
- repeat to the top
Mary
LBC x 25
Hello Dolly x 15
Flutter Kicks x 15
American Hammer x 15
Leg Climber x 15
Heel Taps x 15
Moleskin
Don’t forget the Fundamentals:
What is the Mission of F3?
Plant, grow, and serve small workout groups for the reinvigoration of Male Community Leadership. Free peer led boot camps almost everyday of the week.
What is the Creedo?
Leave no man behind, but leave no man where you found him.
What are the Core Principles?
- Are free of charge
- Are open to all men
- Are held outdoors, rain or shine, heat or cold
- Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
- End with a Circle of Trust
News
- Run/RUCK days starting on Mondays 0530 @ the Griff
- Run/RUCK days starting on Wednesdays 0530 @ Beast Ridge
- August: Go-Ruck Tough
- September: Tough Mudder
Upcoming Qs
Prosciutto at The Landfill 2/3
Rock Out with Your Moc Out
QIC: Ringwald
Date: 1/25/2018
PAX: Bogey, Candu, Laces Out, Mr. Clean, Ohms, Picasso, Prosciutto, Vila, Whittler
AO: Hill City
Conditions
It was a warm, dry, fogless 29 degrees.
The Disclaimer
Welcome to F3, my name is Ringwald and I am on Q as your leader today. You are here on your own free will, we are going to push ourselves today but modify as necessary to stay safe. If you are injured, we will help you to your car, or Bogey’s doorstep.
COP
Parking Lot
- Side Straddle Hops X 15 IC
- Wide High Knees X 12 IC
- Imperial Walkers X 10 IC
- Windmills X 12 IC
- Moroccan Night Club X 15 IC
- Chinook X 15 IC
- Drowning Pool – Bodies
- Let the Bodies hit the floor – donkey kick
- Any number mentioned – Merkin
- During verses – Alternating Annie’s
The Thang
Divided up workouts into 3 categories – Arms to the tunes of 00s rock, Core to the tunes of 90s rock, and Legs to the tunes of 80s rock.
Arms – Parking Lot
- Partners with coupons
- Rotation 1
- Partner 1 – 10 curb dips; Partner 2 – shoulder press 20 yards
- Rotation 2
- Partner 1 – 10 Merkins; Partner 2 – biceps curls 20 yards
- Rotation 3
- Partner 1 – 10 curb dips; Partner 2 – arm extension 20 yards
- Rotation 4
- Partner 1 – 10 Merkins; Partner 2 – triceps extensions 20 yards
- Rotation 1
- Songs Used (10:44)
- Linkin Park – Papercut (00)
- White Stripes – Seven Nation Army (03)
- Muse – Hysteria (04)
Core – Mosey to Coolidge Park
- 2 Waves of PAX – Catch Me If You Can
- Rotation 1 – 10 LBCs
- Rotation 2 – 10 Freddie Mercury’s
- Rotation 3 – 10 American Hammers
- Rotation 4 – 10 Big Boy Sit-Ups
- Songs (13:53)
- Foo Fighters – Everlong (95)
- RHCP – Give it Away (91)
- Rage – Calm Like a Bomb (99)
Legs – Mosey to Mount Titicaca
- Partners
- Rotation 1
- Partner 1 – 5 lunges in place each leg
- Partner 2 – Sprint to 1st hill – 10 squats; duck walk to 2nd hill – 5 squats
- Rotation 2
- Partner 1 – 10 jump squats in place
- Partner 2 – Sprint to 1st hill – 5 lunges 1 leg; duck walk to 2nd hill – 5 lunges other leg
- Rotation 1
- Songs (12:38)
- Motley Crue – Shout at the Devil (83)
- Scorpions – Rock You Like A Hurricane (84)
- Europe – The Final Countdown (86)
Moleskin
God created us to be instruments with the ability to sing and make music. Music is an important part of worship and praise to God, so it only seems fitting that bible verses about music can be found throughout scripture.
Psalm 95:1 – Come, let us sing for joy to the LORD; let us shout aloud to the Rock of our salvation.
“Shout aloud to the Rock of our salvation” – in this day and age, people cannot exercise free speech as it was meant to be. Everyone has to watch what they say in order to avoid offending someone, but never be ashamed to express your faith in the Lord.
Aside from religion, music is one of the most powerful tools that bring people from all walks of life together. Make it a point to try and reach out to someone new and get to know them. You may have more in common than you think, and your conversation could be the thing that brightens their day the most.
News
GoRuck – August 2018
Tough Mudder – September 2018
Chattanooga Marathon Relay – 1 team, would like 2 teams – March 2018
RWB Ruck workout Friday night
RWB is looking at F3 to being an official “Ruck Site”
Upcoming Qs
1/27/2018 – Picasso (The Landfill)
1/29/2018 – Best in Show (Respect) VQ!!!! (Beast Ridge)
Kicking in Coolidge Park
1/23/18
QIC: Laces Out (Respect)
PAX: Wort, Stairmaster, Vila, Whittler, Picasso, Steam Engine, Angus, Ohms, Ringwald, Sundance, FNG-Bogey
AO: Hill City
Conditions: 47o clear and a beautiful morning
Disclaimer
Explained to the PAX my excitement as a former Univ. of Memphis kicker that the two kickers for this years’ Super Bowl are both former Memphis Tiger kickers. Stephen Gostkowski is a veteran with an NFL record 479 consecutive PAT’s made and a 78.5% field goal percentage and is all-time leading scorer for the Patriots. Jake Elliot is a rookie for the Eagles who has already made a 61-yard game-winning field goal this year. He also went four years in college without missing a PAT in 202 attempts! I’ll be watching the game to see them play! Today, we are going to do some kicking as well and carry a football as the coupon.
Mosey to Great Hall
Warm Up
15 SSH IC
10 Finkle Swings with partner
15 High Knees IC
15 Wide High Knees IC
15 SSH IC
10 LBAC forward/backward IC
10 Moroccan Night Club IC
15 SSH IC
Mosey to Coolidge Park lawn
The Thang
Circuit 1-Memphis Super Bowl Kickers
Picasso had the coupon, so he kicked the football and all chased to where it landed, then we did the following exercises in cadence:
15 LBCs
Next PAX kicked and we chased, then
15 Squats
Next PAX kicked and we chased, then
15 Merkins
Rinse and repeat one more time.
Mosey to the Steps where the swamp thing lives.
Circuit 2-Stairmaster Dora
The PAX partnered up:
PAX 1 starts first exercise
PAX 2 runs down the steps to the swamp and box jumps back to the top and switch with PAX 1 and pick up where he left off.
Rinse and repeat till complete 100, then move to next exercise and do the same for 200, 300.
100 incline merkins on top step
200 LBCs
300 squats
Hold plank till all finished.
Mosey to Love Shack
MOM
12 Freddy Mercury IC
12 Hello Dolly IC
12 Rosalita IC
12 American Hammer IC
12 Flutter Kicks IC
12 Hollywood each side IC
COT
Countarama
Namerama
BOM-The term Iron Sharpens Iron is found in Proverbs 27:17 and we did that this morning. We helped make each other better with today’s workout. Two verses later in v.19 it says “As in water face reflects face, so the heart of man reflects the man.” Remember that apart from Christ our hearts are desperately wicked, but in Christ our hearts are transformed. We can reflect a heart that loves and obeys God today. Let’s continue to sharpen one another and reflect the heart of Christ to those around us.
Welcome FNG Bogey (Zac Johns)
Once more into the breach dear friends.
[youtube https://www.youtube.com/watch?v=V4CrYCuHMwI]
AO: Hill City
Q – Vila
PAX – Sundance, Tinkerbell, Laces Out (Respect), Best In Show (Respect), Whittler, Angus, Ohms, Picasso, Ringwald
Transition:
- Mosey to Great Hall
Warm up:
- SSH IC x15
- Imperial Walkers IC x15
- Forward Fold x15
- Plank IC x10
- Up Dog x15
- Down Dog x15
- Mountain Climbers IC x12
- Plank IC x10
- Forward Fold x15
- Recover
- Forward Fold x15
- Plank IC x10
- Up Dog x15
- Down Dog x15
- Mountain Climbers IC x12
- Merkins IC x10
- Forward Fold x15
- Recover
Cycle: GoRuck Training Day 2 (Modified)
- Body Weight PT
- 4 Sets AFAP
-
- 400m Run
- 20 Squats
- 10 x 4 count Lunges
- Hold FLR
- Metabolic Circuit
-
- Set up 50m course
- Do 4 sets
- Sprint 1/4 around park
- 50m Bear Crawl into center and back
- 20 x 4 count Flutter Kicks
- Hold Al Gore
- FLR x 1 min
Transition:
- Mosey to the Love Shack
10mom:
- Cadence and exercise called by PAX
Quote:
Once more unto the breach, dear friends, once more;
Or close the wall up with our English dead.
In peace there’s nothing so becomes a man
As modest stillness and humility:
But when the blast of war blows in our ears,
Then imitate the action of the tiger;
Stiffen the sinews, summon up the blood
From <https://www.poetryfoundation.org/poems/56972/speech-once-more-unto-the-breach-dear-friends-once-more>
Prayers:
Count
Names
KROM!
Swingin’ Hammers,
VILA!
15 Down 2 Warm Up 2 DORA
AO: Hill City
Q: Rainman
PAX: Prosciutto, Angus, Mr. Clean, Best in Show, Whittler, Ringwald, Ohms, Vila
Weather: A Brisk 13 Degrees, but who was checkin’?
The disclaimer was given just in time, for one PAX almost impaled his head on an art structure at the AO. But, thanks to the frequency of squats in F3 he was able to dodge the structure in the “NICK” of time for the 15 down.
The PAX were welcomed to a different type of warm up
The 15 Down
CAPRI LAP
SSH X 15 IC
Smurf Jacks X 14 IC
Plank Jacks X 13 IC
Squat Jacks X 12 IC
CAPRI LAP
High Knee X 11 IC
Wide High Knee X 10 IC
Mountain Climber X 9 IC
Imperial Walker X 8 IC
CAPRI LAP
Merkin X 7 IC
Carolina Dry Dock X 6 IC
Angle Grinder X 5 IC
Diamond Merkin X 4 IC
CAPRI LAP
Michael Phelps X 3 OYO
Burpee X 2 OYO
Mt. Midoriama X 1 OYO (Hill Run, and a mosey down)
After a 10-Count the PAX were told that it was now time 2 warm up. So, we went
REVERSE ORDER of the 15 DOWN
After the warm up the PAX were instructed to partner up for a DORA. One partner took the Capri Lap while the other partner completed some of these exercise
DORA:
100: LBCs (Single Count)
200: Squats (Single Count)
300: Alternating Shoulder Taps (Four Count)
Count o Rama
Name o Rama (Briefly interuppted all because a Phone couldnt make it through the gloom)
Announcements
Ball of Man led by Mr. Clean
PAX OUT
@f3chatt @hillcity
Herschel Walker Pets the Pony Everyday
QIC: Steam Engine
PAX: Whittler, Ohms, Prosciutto, Angus, Laces Out, Rainman, Snowflake
AO: Hill City
Date: 1/9/2018
Conditions: Warm 37 degrees perfect for a Herschel Walker beatdown
Disclaimer was given at the Shovel flag while some stranglers were getting out of their vehicles. And we are off
Quick mosey to Great Hall
COT:
SSH IC 15x
Cherry Picker IC 15x
Windmill IC 15x
Alternating Toe Taps IC 15x
Mosey to Walnut Walking Bridge and informed the PAX that seeing Herschel Walker as an honorary captain for the Georgia Bulldogs reminded me of an Art of Manliness article about his crazy workout that he did and continues to do (will attach article at the end).
The Thang:
Merkins IC 10x
LBC IC 10x
Mosey to next lamp post
Rinse & Repeat 4x
Forward Lunge 10 each leg
Squat IC 10x
Rinse & Repeat 4x
Dips IC 10x
Mosey to next set of benches
Rinse & Repeat 3x
Once we completed Walnut bridge asked Laces out to lead us to the Market St bridge and take us back to Love Shack. During the mosey to Love Shack, QIC was starting to feel the wings and pizza from the night before luckily it stayed down. Also, learned that by yelling “FELLOWSHIP” the PAX slow down for the 6 catch up. Thanks for tip Prosciutto. Once we were within eyeshot of the Love Shack Prosciutto called for one last sprint to the finish.
Once we made it to the Love Shack we noticed that our shovel flag tipped over which comes with a 10 burpee penalty.
Time
COT:
Prayer Request:
Mr. Clean had another seizure so won’t be able to drive for awhile.
Angus wife due date was 1/8 so now the waiting game.
Ohm’s friends had their baby on 1/8
Announcements:
Chattanooga Relay (4 man marathon relay): 3/2 – 3/4
Ragnar Race (12 man relay Chattanooga – Nashville): 3/23 – 3/24
Chattanooga MS Walk: 4/21
GoRuck Tough (Chattanooga) : 8/18
Tough Mudder (Nashville): 9/15 – 9/16
For more details check out the F3 Chatt Newsletter
Upcoming Q’s:
1/10 Snowflake
1/11 Vila
1/13 Ohms, Prosciutto, Steam Engine
WOD: “Success is just being happy… God has helped me to love myself. I know who God is, and I love God.” – Herschel Walker
We are a week into the new year. Everyone has set their New Years Resolution and goals. Now take the time to define what success means to you. Success is not just being on top of the mountain or having the most money. It could be completing a marathon, a GoRuck Tough event, coming out to the Gloom. Sometimes success is in the journey and not the end result. Herschel defined success as being happy which is a great definition and he got their through loving God. If you know and love God then you have already won.
New year, new goals, you gotta define success It’s not just being on top
Here is the link to the Herschel Walker article. Some highlights:
- Dips — up to a 1,000 a day
- Squats — up to a 1,000 a day
- Lunges — up to a 1,000 a day