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Construction Crossing at Hill City

QIC: Steam Engine
PAX: Banjo, Early Bird, Angus, Picasso, Ohms, Rainman
AO: Hill City
Conditions: We will call it a cool 32 degrees. Mostly bc the thermostat on my car read ICE during my drive to the Gloom. So it was a cold one for sure but the PAX were ready to get better.

Disclaimer was given on time and we got started.
COP:
SSH IC 15x
Cotton Pickers IC 15x
Imperial Walker IC 15x
Forward LAC IC 15x
Backward LAC IC 15x
Alternating Toe Taps IC 15x
FNG Challenge Burpee Penalty 5 OYO
The Thang:
Mosey to the base of Mt. Midoriyama
Sprint up Mt. Midoriyama mosey back down
Squat IC 10x
Bernie Sanders up mosey back down
Squat IC 10x
Rinse & Repeat 3x
Mosey to Ohms’ truck to retrieve coupons
Block crawl to light pole (start position is a bear crawl, place coupon between feet, reach back to grab block and move it forward, next bear crawl til the coupon is back between your legs)
Shoulder Press IC 10x once the 6 reached the light pole
Rinse & Repeat 2x
Lunge to light pole
Goblet Squat IC 10x
Rinse & Repeat 2x
Carry coupon to light pole
Curls IC 10x
Rinse & Repeat 2x
Bent Over Row IC 10x
Rinse & Repeat 3x
Put blocks back up and start 5MOM.
Mary:
LBC IC 15x
RBC IC 15x
Flutter Kicks IC 15x
Hello Dolly IC 15x
Leg Climber IC 12x
LBC IC 15x

COT:
Count-a-rama
Name-a-rama
Prayer Request:
Picasso: wife starting a new job, death in the family
Angus: wife is due sometime soon
Delta as he transitions to his new job
Announcements:
Mr. Clean’s students are selling holiday cards for $5
Rucking event set for August 17, 2018

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Painsgiving Beatdown

QIC: Mr. Clean & Prosciutto
Date: 11/23/2017
PAX: Best in Show (RESPECT), Early Bird, Mr. Clean, Prosciutto, Rainman, and Vila
AO: Hill City

Conditions

29 degrees, frosty grounds, frosty PAX, but a committed PAX to getting better. Disclaimer was given – This a free, peer-led workout, we are not professionals and encourage you to modify if necessary.

COP

Mosey to a circle up around the shovel flag.
SSH IC X 15
Cotton Pickers IC X 15
SSH IC X 15
Alternating Toe Touches IC x 15
SSH IC X 15
Finkle Swings OYO X 15
SSH IC X 15
Windmills X 15
Mosey to the bottom of Mt. Midoriyama. PAX were instructed to take a lap around Mt. Midoriyama. When the PAX encountered a light pole we completed a set of exercises.
1st Light Pole – 1 Merkin & 1 Squat
2nd Light Pole – 2 Merkins & 2 Squats
3rd Light Pole – 3 Merkins & 3 Squats
4th Light Pole – 4 Merkins & 4 Squats
Run to the top of Mt. Midoriyama
Rinse & Repeat 3 more times
YHC likes to incur the FNG burpee penalty post warm-up; thus, the PAX completed a 6 burpee penalty. YHC informed the PAX the warm-up was complete and Prosciutto would conclude the Painsgiving festivities.

The Thang

Round 1 (Mike Tyson’s Thanksgiving Day Parade)
Mumblechatter ensued as the proper exercise counterpart for Mike Tyson needed to be decided.  It was decided that LBC’s were indeed the Best In Show. The PAX completed Mike Tyson 11’s with Bear Crawls and LBC’s.
*modification of lunge walks, as needed (and it was needed…)
Round 2 Warm-Up for MOM
SSH X 10 IC
Imperial Walker x 10 IC
BAC  X 5
Reverse BAC X 5
Shoulder Press X 12
MOM
6 Inches x 10 IC
Flutter Kicks x 10 IC
Rosalita x 10 IC
Freddie Mercury x 12 IC
Hollywood x 10 IC (Left & Right)
BOM
COT
Name-O-Rama

Moleskin

YHC pointed out the importance of thanking Veterans on Veteran’s Day, but we must not forget to thank these men and women every chance we get.  Find an opportunity EVERYday to give thanks to someone and God.  Part of finding and showing appreciation is part of the life long fitness required by the men of F3.  Simply posting is not Fitness, but rather, seizing the opportunity to create a positive plan and executing it for the betterment of others, our families, and most importantly, God

News

Much Respect to Angus and Vila for representing F3 Chatt at the GrowRuck! 
Future opportunities for more PAX to get involved in GoRuck – Details to come.
Mr. Clean’s Exceptional Ed. Students are selling Christmas Greeting cards to any PAX interested.
Continued prayer for successful EHing and commitment from current PAX to a lifelong fitness goal.

Upcoming Qs

11/25/2017 – Landfill (Mr. Clean)
11/27/2017 – Beast Ridge (Delta)
11/28/2017 – Hill City (Steam Engine)
11/29/2017 – The Griff (Stairmaster)
11/30/2017 – Hill City (Laces Out)
Sincerely,
Mr. Clean

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Stairway to Seven (Remastered)

QIC: Ohms
Date: 11/21/2017
PAX: Angus, Best in Show, Flemish, Laces-Out, Picasso, Prosciutto, Ringwald, Stairmaster, Steam Engine,
AO: Hill City

Conditions

[It was in the 30s and cold…but we warmed up quickly]

The Disclaimer

[This is F3…Fitness, Fellowship, and Faith. This is a free peer led workout and we do not claim to be professionals. Today’s workout will be fun, but also difficult so if you need to modify then please don’t hesitate.]

COP

  • Circle Burp
  • SSH x 12 IC
  • Cotton Pickers x 12 IC
  • Windmills x 12 IC
  • Infiniti Plank
    • Merkins x 7 IC
    • Mountain Climbers x 7 IC
    • Peter Parkers x 7 IC
    • Angle Grinders x 7 IC
    • Shoulder Taps x 7 IC
    • Wide Merkins x 7 IC
  • LAC’s x 10 IC
  • LAC’s Reverse x 10 IC
  • Shoulder Press x 10 IC
  • Moroccan Night Club x 10 IC

The Thang

Round 1 (Getting Warm)

  • 40 yard sprint
  • LBCs x 10 IC
  • 40 yard sprint
  • LBCs x 10 IC
  • 40 yard sprint
  • SSH x 10 IC
  • 40 yard sprint
  • SSH x 10 IC
  • Suicides

Round 2 (Stairway to Seven)

  • Start at bottom of the Stairs (where the Swamp Thang lives)
  • Box Jump one step
  • 7 Incline Merkins & 7 Dips
  • Box Jump next step
  • 7 Incline Merkins & 7 Dips
  • Rinse & Repeat until the top of the steps are reached

Round 3 (Mt. Midoriyama)

  • Bear Crawl to top of Mt. Midoriyama
  • 5 Burpees
  • Mosey back down to the bottom

Round 4 (Stairway to Seven…again)

  • Start at bottom of the Stairs (where the Swamp Thang lives)
  • Box Jump one step
  • 7 Squats
  • Box Jump next step
  • 7 Squats
  • Rinse & Repeat until the top of the steps are reached

Round 5 (Mt. Midoriyama…again)

  • Bernie Sanders to the top of Mt. Midoriyama
  • Mosey back down to the bottom

MARY

  • Leg Climbs x 15 IC
  • Dying Cockroach x 15 IC
  • American Hammers x 15 IC

Ball of Man

  • COT
  • Name-O-Rama
  • Prayer

 

Moleskin


 
 

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Potato, Egg, and Coffee Bean

QIC: Angus
Date: 11/16/2017
PAX: Laces Out, Stair Master, Snowflake, Early Bird, Best in Show, Ohms, Prosciutto, and Vila
AO: Hill City

Conditions

50 Degrees and Dry

The Disclaimer

Delivered with authority and understanding.

COP (IC)

SSH x 20
Merkin x 10
SSH x 20
Squat x 15
The PAX were looking a bit slow and were dragging a bit on their SSH — so YHC took em on a run around the Twin Hills back to the Loveshack.
SSH x 20
Merkin x 10
LAC x 15 (FWD/BWD)
Chinooks x 15 (CW/CCW)
MNC x 15
Shoulder Press x 20

The Thang

We move straight to Mt.Midoriyama
The Gross
Execute 12 Reps of 12 Exercises = 144
Round 1 – Diamond Merkins, Squats, LBCs, and Run to the top
Round 2 – Merkins, Jump Squats, American Hammer, and Bernie Sanders to the top
Round 3 – Wide Merkins, Lunges, Flutter Kicks, and Lunge to the top
Round 4 – Angle Grinder, Jump Lunge, Freddy Mercury, and Bear Crawl to the top
Mosey to the Swamp
Box jump to the top and at each step perform 5 dips
10 Mom (IC)
Taken from Ohms “Infinite Plank” keep those feet off the ground.
Flutter Kicks x 15
Box Cutter x 15
Hello Dolly x 15
American Hammer x 20
Freddy Mercury x 20
Leg Climbers x 12 each leg
Boat / Canoe
The Grand Finale
LBC x 65

Moleskin

Potato, egg, and coffee bean

A daughter complained to her father that she’d been having a hard time in life. Tired of fighting and struggling, she didn’t know how she was going to make it.

Her father took her to the kitchen. He filled three pots with water and placed each on a high fire. Once the three pots began to boil, he placed potatoes in one, eggs in the second pot, and ground coffee beans in the third.

He then let them sit and boil, without saying a word. The daughter waited impatiently. After twenty minutes he turned off the burners.

He took the potatoes out of the pot, and placed them in a bowl, pulled the eggs out and placed them in a bowl, and ladled the coffee out into a cup.

Turning to her he asked “What do you see?” “Potatoes, eggs, and coffee” she replied hastily.

“Look closely” he said. She did and noted that the potatoes were now soft. He then asked her to take an egg and break it. After pulling off the shell, she observed the hard-boiled egg. Finally, he asked her to sip the coffee. Its rich aroma brought a smile to her face. “What does this mean?” she asked.

He then explained that the potatoes, the eggs and coffee beans had each faced the same adversity – the boiling water.

However, each one reacted differently.

The potato went in strong, hard, and unrelenting, but in boiling water, it became soft and weak. The egg was fragile, with the thin outer shell protecting its liquid interior until it was put in the boiling water. Then the inside of the egg became hard. However, the ground coffee beans were unique. After they were exposed to the boiling water, they changed the water and created something new.

“Which are you,” he asked. “When faced with adversity, how do you respond? Are you a potato, an egg, or a coffee bean? “

In life, things happen around us, and things happen to us. The only thing that truly matters is your choice of how you react to it and what you make of it. Learn, adapt and choose to make the best of each experience.

“Life is 10% of what happens and 90% how we react to it” – Charles Swindoll

News

This Saturday 0700 post at The Dreadmill to celebrate 1 year of F3 Chatt with the Convergence

Upcoming Qs

11/18 – Dredd and OBT (The Dreadmill)
11/20 – Rainman (Beast Ridge)
11/21 – Vila (Hill City)
11/22 – Steam Engine (The  Griff)
11/23 – THANKSGIVING DAY
11/25 – Mr. Clean (The Landfill)
_Angus Out

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The James Brown ROT

QIC: Angus
Date: 11/8/2017
PAX: Early Bird, Flemish, Picasso, Prosciutto, and Vila
AO: Hill City

Conditions

55 Degrees and wet

The Disclaimer

Expeditiously delivered, twice. (Once again for the late comers).

COP

The COP was assessed as the 10 burpee penalty from no shovel flag (thanks ohms, we hope those tenderloins get better) and 9 additional burpees for the FNG Challenge — we are either gonna get good at EHing or at burpees.

The Thang

This morning YHC covered for our man Laces Out who recently experienced a tragedy with the loss of his Father in Law. We are here to rally and support our community with vigilance and fervor. We cover the family of Laces out in prayer, knowing and trusting that the SkyQ has redemption for us all.
The James Brown R.O.T. (Xmas Abs Edition)
YHC began the F3 Journey in Augusta Region — the home of The Augusta National Golf course and James Brown. The HIMs of the North Augusta dreamed up The ROT (as inspired by The Bull of F3 Columbia) described by Crab Legs:

Be warned, this is not your normal F3 boot camp #workout. It is a #CSAUP event designed to be more difficult and therefore should only be undertaken once a week. The ROT is not suitable for FNG’s, unless of course they are feeling extremely frisky.
Equipment needed-
You’ll need normal F3 WO attire (gloves optional), a watch for keeping time, and definitely bring water. Rucks or coupons are optional, but are worth additional points.
Link to Full Backblast / Description
 

Since we don’t have the same geographic set up, we modify and make it suit our riverfront.
Start at the Blue Rhino and head toward the end of the walkway in the direction of the Loveshack.
Stop at every bench along the walk way and perform the following exercises:
10 x Burpees
10 x Step Ups (Right Leg)
15 x Squats
10 x Step Ups (Left Leg)
20 x Merkins
For our Xmas Abs Edition we swapped out the Burpees for Big Boy Sit Ups.
There are approximately 14 “Stations” along the walkway. If you can finish all of it with time to spare head back to the blue rhino and start again.
Making it to the end once is 1 Rep.
1 Rep totals:
140 Burpees
280 Merkins
280 Step Ups
210 Squats
1.1 Miles
Thank you to Dabo and Crab Legs for pushing YHC through many a cold morning getting better on The ROT — without their presence and motivation I wouldn’t be have the confidence to lead today.

Moleskin

“Our greatest weakness lies in giving up. The most certain way to succeed is to try just one more time.” – Thomas Edison aka T. Eddy
Special words of wisdom from Flemish who never found us this morning because he didn’t check GroupMe:
“Word to the wise. Check group me when you’re late. Today has been great cardio running around Chattanooga trying to find the group.”
Luckily, he found us on our return to the love shack in time for the COT.

News

11/11 – Q School
11/17 – 1 Year Convergence  / GrowRuck
 

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Goofballs & Alarms

QIC: Prosciutto
Date: 11/07/2017
PAX: Angus, Flemish, Mudslide, Ohms, Picasso, Rainman, Stairmaster, Vila
AO: Hill City (Renaissance Park)
Conditions: Temperature, high 60’s; Humid & balmy. No rain, although overcast and threatening

Disclaimer was necessary and was also assessed; as per the usual, the warm-up began @ 0530 sharp.
Today – YHC commissioned future Q specialist, Picasso, to try his hand at a Warm-up; Here is what he had inscribed on his canvas…
Warmup (Picasso):
– SSH x 15 IC
– SSH x 15 IC
– Cotton Pickers x 15 IC
– Merkins x 15 IC
– Goofballs x 15 IC
– SSH x 15 IC
*Mosey to the Great Hall
The Main Thang:
Before consulting the weinke, YHC had to try something he’d been considering for quite some time while attending the Great Hall; that being, THE INCLINE WALL.
– Decline Merkins (aka “Balls to the Wall”) x 10 IC
– Incline Merkins x 10 IC
Repeat x 3
Head over to the Coolidge Park grassy knoll and as a group, run sprints to the tree in “the Grotto” and then mosey back to the starting position.
Repeat x 3
*Mosey over to rock pile under bridge to grab a rock
ALARMS (throwback to January 28, 2017) – in the spirit of Daylight Savings Time, which still doesn’t seem to save much daylight for F3.
ALARM 1:
– Shoulder Press x 10 OYO w/ rock
– Lunge x 10 IC w/ rock
– LBC x 10 IC
– Two light pole sprint and back
– Merkin x 10 (IC)
ALARM 2:
– Shoulder Taps x 12 IC
– Squat x 12 IC w/ rock
– Peter Parker’s x 12 IC
– Monkey Humpers x 12 IC
– Makhtar N’Diayes x 10 IC
ALARM 3:
– Carolina Dry Docks x 10 IC
– One-legged squat x 10 IC w/ rock
– Crunchy Frogs x 10 IC
– Overhead Press w/ rock x 12 (single count)
– Mike Tyson’s x 10 (single count)
**Mosey back to the love shack
6MOM:
– LBC
– Box Cutter
– Flutter Kick
– Hello Dolly
– American Hammer
– Elbow plank
– Side plank L & R
– Elbow plank
– Jack Knifes
– BBSU until time
Count-o-rama
Name-o-rama
Announcements:
* GrowRuck 05 / Grow School (November 18th)
* FNG Challenge; Starting tomorrow and going through end of November the workouts will begin with 10 Burpees. Deduct 1 burpee for every FNG until end of November.
Prayers:
Laces Out’s FIL
Best In Show Guidance
Prosciutto’s son’s birthday
WOD
We talked about commitments, and just being a solid commit to anything in life. In a world that allows for too much “gray” and middle-ground and lack of accountability, we should try to remain hard-nosed about commitments in life to be a person of upstanding character and someone of “our word”; be dependable. Instilling the values in those around you, or your children or those in your household, will help them, their relationships, our community, and more broadly – the world.
What can you commit to – to make yourself and others better?
Aye! See you in the gloom!
-Prosciutto

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Xmas Abs: The Beginning

[youtube https://www.youtube.com/watch?v=P2yeIA-3wOo]
Q – Vila
PAX – Angus, Laces Out, Early Bird, Mudslide, Stairmaster, Picasso, Delta, Snowflake, Ohms
Warm up:

  1. SSH IC x15
  2. Mount Climb IC x15
  3. SSH IC x20
  4. High knees IC x15
  5. SSH IC x25
  6. Cotton pickers IC x15
  7. 8 count bodybuilder (8cbb) 1C x5

Transition:

  1. Mosey to beginning of Walnut Street Bridge
    1. 25 merkins OYO
  2. Mosey to 1/2 way on bridge
    1. 25 merkins OYO
  3. Mosey to Ross’ Landing
    1. 10 – 8cbb OYO

Cycle:

  1. Box jump to top with incline push on each step. (Incline BurpBox: Chatt Box)
    1. 15 squats
    2. 15 flutter kicks

Transition:

  1. Mosey back to the shack by Market Street Bridge
    1. break in the middle to get the pearls back together

10mom:

  1. Flutter kicks IC x15
  2. Freddie Mercury’s IC x15
  3. LBC’s IC x15
  4. Crunchy Frog IC x15
  5. Leg climbers IC x15 each
  6. Pickle dippers IC x15
  7. Hollywood’s IC x15 each
  8. Love Handles IC x15
  9. Plank jacks  IC x15
  10. Box cutters  IC x10

I think I remember all of the 10mom, but do not be afraid correct me.
Quote:
If you build the guts to do something, anything, then you better save enough to face the consequences.
-Criss Jami. Killosophy-
Prayers/thoughts:

  • Laces – step mother in law hip/father in law/wife’s strength
  • Angus – wife’s pregnancy
  • Stairmaster – neighbor’s house fire recovery/transition to new congregation
  • Delta – new job in Marietta
  • Vila – new company needs some traction

Count
Names
WORD!
Swinging hammers,
Vila

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Monster Mash

QIC: Steam Engine

PAX: Ohms, Angus, Vila, Delta, Flemish, Banjo, Picasso, FNG-The Count, Snowflake
AO: Hill City
Date: 10/31/2017
Conditions: 42 degrees great weather for a monster mash

Disclaimer was given & welcomed the FNG
Warm-Up:
SSH IC 15x
Little Arm Circles (LAC) Forward IC 15x
LAC Backward IC 15x
Shanook IC 15x
Alternating Toe Taps IC 15x
Peter Parker IC 15x
Mountain Goat IC 10x
Mosey to the river-walk
The Thang:
Zombie Walk: lunge across to a set point this morning we used the benches on the river walk.
Followed by Ballerina Squats IC 10 OYO
Rinse & Repeat 3x
Once we reached the Great Hall we picked out some rocks to perform The Cooper
The Cooper:
Block Burpee, Goblet Squat, Merkins, mosey to 2nd bench & back
Start at 10 reps for each excersices & work down to 1 rep
Mosey back to The Love Shack for some quick Mary
Mary:
RBC IC 15x
LBC IC 10x

COT:
Count-o-rama
Name-o-rama
Prayer Request:
Count: New CEO pray for guidance and wisdom as he leads 250 people
Angus: wife’s pregnancy
Stairmaster: neighbor had electrical fire
Announcements:
November 11: Q School
November 18: Grow Ruck
Upcoming Q’s:
November 1: Ohms (The Griff)
November 2: Villa (Hill City)
November 4: Angus (Landfill)
 

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Vila Q Cherry Blast (The Road Not Taken)

[youtube https://www.youtube.com/watch?v=kcwgRQZGUAQ&w=560&h=315]

QIC: Vila
Date: 10/26/2017
PAX: Ohms, Best In Show (RESPECT), Angus, Snowflake
AO: Hill City (Renaissance Park)

Conditions: 47 degrees. Soakers were on at the park, so there was an extra element of danger. Besides that, clear and dry.

Warm:

Ssh IC 15

Mount climb IC 15

Ssh IC 20

Merk IC 15

Ssh IC 25

Imp walk IC  15

Lbc IC 15

10 burp OYO

Mosey to park: 

by way of the riverside. 25 merks IC on the way

Dora:

100 dips on stage wall

200 lbc

300 squats

while partner ran to the Peace Pad and back

Mosey back:

by way of Frazier. 25 merks OYO on the way

 

1.5 miles total

Swamp box jumps and 15 flutter kicks

10mom EPIC!

Moleskin:

Two roads diverged in a yellow wood,

And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;
Then took the other, as just as fair,
And having perhaps the better claim,
Because it was grassy and wanted wear;
Though as for that the passing there
Had worn them really about the same,
And both that morning equally lay
In leaves no step had trodden black.
Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back.
I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference.
Robert Frost
 
Life is full of choices, and we choose the paths that we will follow. For myself, I have always chosen the path “less traveled” because I like the challenge. This passage, I think,  accurately describes the men of F3. This is not an easy decision that we make to get out before the crack of dawn, but it speaks volumes about who we are and which path we choose to become better people and better leaders. “And that has made all the difference.”
Count
Names
PEACE!
Swingin’ hammers as always,
Vila

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Riverfront Scenic Tour

10/24/17
QIC: Laces Out (Respect)
Pax: Angus, Best in Show (Respect), Chief, Delta, Flemish, Mudslide, Ohms, Picasso, Rainman, Stairmaster, Vila
AO: Hill City
Conditions: 48 clear and crisp. Beautiful morning for a scenic tour of Chattanooga’s riverfront.
Disclaimer
Warmup
15 SSH IC
15 Mountain Climbers IC
15 Lunges IC
15 Squats IC
15 SSH IC
Mosey to Market Street bridge and across with some mumble chatter about life and notice the beauty of the downtown skyline in the dark. 1/2 way across bridge drop for 25 merkins OYO then run to end of bridge and circle up for:
25 Flutter kicks IC
15 slow Merkins IC
Run down the stairs of The Passage and
mosey to Ross’ Landing
The Thang: Riverfront Scenic Tour
Circuit 1-Ross’ Landing Steps
On the riverfront at Ross’ Landing
Box jump up to top of steps
15 Flutter kicks + 25 Merkins OYO
Rinse repeat 3 more times
Mosey to front of Aquarium
Circuit 2-Fish Steps Dora
At the base of the arch bridge (now known as the Fish Steps) we found some nice benches and partnered up. First partner runs up and over the fish steps while the other starts on 100 incline merkins. When the first partner completes the steps, he picks up with incline merkins where the other left off while the 2nd partner runs the steps. Repeat until reach 100. Do the same with 200 LBC’s and 300 Squats. Feel the burn in the legs! Out of time so, back over the Market Street bridge, we mosey back to Love Shack.
COT
Countarama
Namearama
Today’s workout was a test of endurance. “Count it all joy my brothers when you face trials of many kinds knowing that the testing of your faith produces endurance”    James 1:2-3
In life Jesus takes us through times of difficulty to build endurance in us to make us mature, complete and more like Him.
Prayer