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Dora The Explorer

 

QIC: Picasso
Date: 09/05/2018
PAX: Turtle, Geek Squad, Prosciutto, The Count
AO: Lion’s Den

Conditions

76 degrees and very humid

The Disclaimer

I am not a professional, nor are you. Let’s keep it like that and not decide to press charges in the case of an incident. You are here on your own will and we will help you if you decide to go to hard in the paint.

COP

Baby Arm Cirles x 15 then reverse it
Mountain Climbers x 15
Calve Stretches x 10 seconds
High Knees x 15
Wide High Knees x 15

The Thang

Bottle Rocket Indian Runs x .5 miles
It’s a traditional Indian run, but the guy in the back runs roughly ~50 yards ahead of the pack in the form of a sprint
Glute Bridges x 20
Plank x 20
Star Plank x 20
Bottle Rocket Indian Runs x .5 miles
Carolina Dry Docks x 15
Warrior Pose x 15 seconds IC, alternate
Side Plank x 15 seconds IC, alternate
Glute Bridges x 20
Dora The Explorer
Partner Up
Completed 100 inverted rows as a pair while also running 100 yards, then back
Completed 200 squats as a pair while also running to the top of the stadium, then back
Completed 240 LBC’s as a pair while also running the entirety of the track
Mosey to the Love Shack
LBC IC x 20
Glute Bridges x 20
Xs & Os until time is up

Moleskin

We logged a total of 2.1 miles of intervals. Everyone left early so The Count and I talked about his upcoming travels. 

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Wax on. Wax off.

QIC:  Fissure
Date: 08/29/2018
PAX: Ducktales, Geek Squad, Ohms, Speed Bump, Prosciutto, Whittler
AO: Lions Den

Conditions

Humid.  Fall weather awaits.

The Disclaimer

Disclaimed

COP

Brisk warmup lap followed by SSH, Imperial Walkers, Windmills, Imperial Walkers and more SSH – all IC.

The Thang

Borrowed this first part from the first week of the Iron Pax Challenge
Pax lined up across the track leaving space for our running friends
Completed 50 squats, 40 LBCs, 30 merkins, 20 Bonnie Blairs, 10 burpees, 400 meter run
then another 50 squats, 40 LBCs, 20 merkins, 15 bonnie blairs, 10 burpees, 400 meter run
then another 50 squats, 40 LBCs, 20 merkins, 10 bonnie blairs, 10 burpees, a late pax ran 400 meters while the rest prepped for the next part of the thang and held plank (some held plank better than others and Ducktales made sure they knew it)
Lap finished and we proceeded to the newly named “Daniel-sans.”  At the base of the stadium steps (track level) we put our hands on the brick wall and did high knees in a “1, 2, 3, hold” count (think Karate Kid folks).  The hold = one second.  30 seconds on, 30 seconds off for 5 minutes.
We moved to the base of the stadium steps (step level), lined up and did burpee box/step jumps.  Each round we increased the burpees and number of steps up to 5.
Back to Daniel-sans!  3 more minutes
5 MOM – boat canoes, box cutters, American Hammers

COT

There wasn’t much time spent in the COT today.  The Pax and YHC were gassed.

Moleskin

One Pax was late and was administered a “catch up” lap.  Props to said Pax as he took it without complaining.  

News

Scenic City Mud Run this Saturday
Memphis Growruck 9.21.18 thru 9.23

Upcoming Qs

No Beast Ridge 9.3.18 we will converge at Chickamauga Dam park 7-8am, Kodak on q

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Daniel’s Lion Den

 

QIC: Ducktales
Date: 08/22/2018
PAX: Cable Cutter, Candu, Fissure, Geek squad, Ohms, The Count
AO: Lion’s Den

Slight Breeze. and quite… alittle too quite.

The Disclaimer

5:30 we started with some Vila inspired Man Stretching (YOGA!)

Triangle pose, down dog, up dog, back and leg things.

Pre Cam Run RUNNING (“its called jogging, i believe the j is silent”)

ran clockwise around campus, stopped at middle school, working our way to Daniel’s Lion Den

 
Dips
in cadence.
Ran to base of hill to RB Pool
Jogging
Daniel’s Lion Den
10 light poles go up a 9% grade 50 yards from pole to pole. Sprint from pole to pole. When each man arrived at each pole they had to work their way out of the lions den by doing 5 burpees at each pole. I grunted more than Candu
All downhill from there
Mossied down hill past one of Red Bank’s finest protecting the campus to the Picnic Tables by the cafeteria.
Declined Mericans
We declined 10 plus 1 to grow on.
Mossy to Bleachers
We stayed tight during the longer Mossies, no one got lost.
Box Jumps
Mossy to track
you guest it more running
Sprints!
We mossied around the track until the goal post. then sprinted 100 yards, Touchdown! mossied around to other side of goal post on track. Then sprinted 50 yards, etc until we did 300 yards.
Circle of Abs
Started with flutters, then LBC, American Hammers, etc until each Man lead an ab exercise.

COT

 

Moleskin

The inspiration was Daniel having to hang out in a lions den.

News

Tennessee Vols will have another amazing football season.

Upcoming Qs

The count tomorrow at Huey.

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School is Back in Session

QIC: Ohms
Date: 08/15/2018
PAX: Geek Squad, Ringwald, Steam Engine, The Count
AO: The Lions Den

Conditions

70 deg F, cool air with low humid overcast skies…beautiful view of Signal Mountain

The Disclaimer

I am Ohms. I am on Q this AM. I am not a professional. Push yourselves and modify as you need to.

COP

– Cotton Pickers x 10 IC
– Windmills x 10 IC
– Squnges x 10 IC
– Good Mornings x 10 IC
– Imperial Walkers x 10 IC

Shoulder Blaster
– Little Arm Circles x 10 IC
– LAC Reverse x 10 IC
– Moroccan Night Clubs x 10 IC
– Cherry Pickers x 10 IC
– Seal Claps x 10 IC
– Overhead Claps x 10 IC
– Shoulder Press x 10 IC

The Thang

Round 1
– High Knees x 25 IC
– Sumo Squats x 25 OYO
– Flutter Kicks x 25 IC
– Merkins x 25 OYO
– Suicide Sprints
Round 2
– High Knees x 25 IC
– Sumo Squats x 25 OYO
– Flutter Kicks x 25 IC
– Merkins x 25 OYO
– Suicide Sprints
Mosey to the bleachers
SSH x 25 IC
LBC x 25 IC
Full Body Set #1
– Burpees x 15 OYO
– Squats x 15 OYO
– Dips x 15 OYO
– Pull Ups x 15 OYO
– Box Jump to top of bleachers
Full Body Set #2
– Burpees x 10 OYO
– Squats x 10 OYO
– Dips x 10 OYO
– Pull Ups x 10 OYO
– Box Jump to top of bleachers
Full Body Set #2
– Burpees x 5 OYO
– Squats x 5 OYO
– Dips x 5 OYO
– Pull Ups x 5 OYO
– Box Jump to top of bleachers
SSH x 25 IC
LBC x 25 IC
Mosey 1 lap around the track
Mary
– American Hammer x 15 IC (“Led by” Ohms)
– Freddie Mercury x 20 IC (“”Geek Squad)
– Pretzel Crunches x 16 IC (“”Steam Engine)
– Box Cutters x 12 IC (“”Ringwald)
– Big Boy Sit-Ups x 20 OYO (“”The Count)

COT

“The best preparation for tomorrow is doing your best today”
CIRCLE OF TRUST
BALL OF MAN

Moleskin

I had a secret plan to do tons of burpees really close to a full stank trashcan, with the thought process that it would make the PAX throw up and I could say that my workout made multiple PAX splash merlot. However, Ringwald and Steam Engine called me out and made it known that “If we throw up it has nothing to do with you workout” – Guess I gotta push them harder next time.

News

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/
 

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School Is In Session

 

QIC: Picasso
Date: 08/08/2018
PAX: Ducktales, Geek Squad, Ohms, Steam Engine, The Count
AO: Lion’s Den

Conditions

76 degrees and very humid

The Disclaimer

I am not a professional, nor are you. Let’s keep it like that and not decide to press charges in the case of an incident. You are here on your own will and we will help you if you decide to go to hard in the paint.

COP

Good Mornings x 10
SSH x 20
Good Mornings x 10
Mountain Climbers x 15
SSH x 20
Wax On Wax Off x 20
Baby Arm Circles x 30
Reverse Baby Arm Circles x 25
Shoulder Press x 20
Cherry Pickers x 20

The Thang

This was a perfectly planned Q and by no way was any detail left out of the Backblast
Title of exercises or routine
Mosey .25 miles around the track to the “Visitor’s Side” of the football field
Build The Pyramid
Make it to the top of the stadium steps using the code below. Each step you go up, iterate by 1:

decline_merkin = 1
while (decline_merkin < 11):
   print('The count is:', decline_merkin)
   decline_merkin = decline_merkin + 1
print('Good Job Pax')

Mosey Back Down

dips = 1
while (dips < 11):
   print('The count is:', dips)
   dips = dips + 1
print('Good Job Pax')

Mosey to the Yoga Pad
Infinity Planks
Plank x 20 seconds
Merkin x 10
Plank x 20 seconds
Carolina Dry Docks x 10
Mosey to the Home Side
Incline Merkins on the Rail x 20
Dips x 20
Stadium Steps to the Top
Incline Merkins x 10 on the Wedge
Decline Merkins x 10 on the Wedge
Alternating One Handed Supermans x 10
The Count Calls an Audible
Alternating One Handed, One Legged Supermans x 10
Mosey back down the stadium Steps
Pull Ups on the Rail x 10
Dips x 10
Chin Ups on the Rail x 10
Mosey to the Visitor’s Side

incline_merkin = 1
while (incline_merkin < 11):
   print('The count is:', incline_merkin)
   incline_merkin = incline_merkin + 1
print('Good Job Pax')

Incline Merkins on the bottom seats x 20
Mosey to Concession Stand
Wall Sits x 20
Wall Merkins x 10
Mosey to Yoga Mat
X’s and O’s x 1 minute
Flutter Kicks x 20
LBC’s x 20
Hollow Body Hold x 20
DONE!!!!!!!!!!

Moleskin

Sometimes it’s ok to say nothing at all and that may be all that is needed. Having everyone together is the best inspiration needed. 

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Gone Swimming

QIC: Mr. Clean
Date: 08/01/2018
PAX: Ducktales, Geek Squad, Ohms, Ringwald, Snookie, and The Count (Respect)
AO: Lion’s Den

Conditions

69 degrees. 93% humidity. Still but very good air quality.

The Disclaimer

I am Mr. Clean and will be on Q today. I am not a professional, you are here on your own free will, push yourself but don’t hurt yourself, and if you hurt yourself, then we will do our best to help.

COP

SSH x25 IC
Finkle Swings 10 OYO
BAC x12 IC
Reverse BAC x12 IC
Moroccan Night Club x12 IC
Cherry Pickers x12 IC
Shoulder Flies x12 IC
Shoulder Press x25 IC
Fire Hydrants x10 IC

The Thang

YHC felt the need for a leg day today, so the Pax got healthy dose of leg work. Pax 1 ran to top of the bleachers while Pax 2 did the following exercises for a Dora.

Dora 1-2-3

50 – Lunges
100 – Squats
150 – Box Jumps

11’s

Pax moseyed over to the practice fields and completed 11’s.
Squats at the top of the hill. BBSUs at the bottom of the hill. Mosey over to the repelling tower. Bear crawled up and down the hill twice.
MOM

COT

Thanks to the Pax that help hold each other accountable. If you’re struggling with something, just remember this… “Fail until you don’t fail again”. Just keep plugging along until you’ve figured out the most efficient, successful way to complete a task.

Moleskin

Swimming occurred at today’s workout….

News

Still Hollow
GoRuck Tough
Cam Run — Replacing the Landfill

Upcoming Qs

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

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Basic Training

QIC: Ohms
Date: 07/25/2018
PAX: Fissure, Mr. Clean, Radiohead, Snookie, The Count, Whittler
AO: The Lions Den

Conditions

80 deg F, ridiculously humid with clear skies and a zero breeze coming from anywhere…still thoroughly enjoy the beautiful view of Signal Mountain

The Disclaimer

I am Ohms. I am on Q this AM. I am not a professional. Push yourselves and modify as you need to.

COP

– Cotton Pickers x 15 IC
– Good Mornings x 15 IC
– Windmills x 15 IC
– SSH x 25 IC
– Lunges x 15 IC (Each Leg)
– Squats x 15 IC
– Ass Kickers x 15 IC

The Thang

Shoutout to all of the men that came out to The Lions Den this AM. This is a solid AO with a lot of potential and I would love to see it grow. So continue to come on out!

YHC started off the Thang by instructing the PAX to mosey to the straight away on the track. Today’s workout consisted of 4 Posts and it was a Basic Training Military Inspired Workout – So this one is for you Coin Purse!
Post 1
– 1 lap around the track (Jog straights / Sprint curves)
– 30 seconds of Merkins OYO
– 30 seconds of  Mountain Climbers OYO
– Continue alternating for a total of 3 minutes
– Box Jumps for 1 minute
Post 2
– 1 lap around the track (Jog straights / Sprint curves)
– 30 seconds of Squat Jumps OYO
– 30 seconds of Freddie Mercury’s OYO
– Continue alternating for a total of 3 minutes
– SSH for 1 minute
Post 3
– 1 lap around the track (Jog straights / Sprint curves)
– 30 seconds of Plank OYO
– 30 seconds of American Hammers OYO
– Continue alternating for a total of 3 minutes
– Burpees for 1 minute
Post 4
– 1 lap around the track (Jog straights / Sprint curves)
– 30 seconds of Dips OYO
– 30 seconds of Pull-Ups OYO
– Continue alternating for a total of 3 minutes
– Bear Crawl for 1 minute

COT

CIRCLE OF TRUST:

“May no soldier go unloved, may no soldier walk alone, may no soldier be forgotten, may no soldier be left behind”
Shoutout to our fellow brother Coin Purse for what he is doing for us and our country. May he always be in your thoughts and prayers…much respect to you brother! Stay Strong!
 

News

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/
 

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The Magnificent Seven

QIC: Ohms
Date: 07/18/2018
PAX: Ducktales, Geek Squad, Mr. Clean, Snookie, The Count, Whittler
AO: The Lions Den

Conditions

80 deg F, ridiculously humid with clear skies and a zero breeze coming from anywhere…beautiful view of Signal Mountain though.

The Disclaimer

I am Ohms. I am on Q this AM. I am not a professional. Push yourselves and modify as you need to.

COP

– SSH x 25 IC
– 100m mosey
– Merkins, LBCs, Squats x 10 OYO
– Rinse and Repeat x 4

The Thang

First off, bit shoutout to Snookie. Yesterday at Hill City he received his F3 name and today at The Lions Den he EARNED it.
YHC started off the Thang by instructing the PAX to grab a coupon out of the truck and carry it to the bleachers via the track. Upon arrival, the coupons were set down and the fun began.
– Run 200m
– Tire flips x 14 OYO
The Seven
– Incline Merkins x 7 OYO
– Coupon Thrusters x 7 OYO
– Coupon Dead Lifts x 7 OYO
– Kettle Bell Swings x 7 OYO
– Burpees x 7 OYO
– Dips x 7 OYO
– Pull Ups x 7 OYO
– Box Jump to the top of bleachers
– Rinse & Repeat x 3
Mary
– Big Boy Sit-ups on repeat for 2 min

COT

CIRCLE OF TRUST:

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
 

News

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/
 

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The Track Meet

QIC: Ringwald
Date: 06/19/2018
PAX: Ducktales, Geek Squad, Mr. Clean, Ohms, Radiohead
AO: Lions Den

Conditions

Nice and warm out.

The Disclaimer

All the usuals about not suing F3 or injuring yourself.

COP

Changed it up and did a little stretching for the warmup

  •  Right arm over head
  • Left arm over head
  • Good mornings
  • V sit reach left side
  • V sit reach right side
  • V sit reach middle
  • Jon Armstrongs
  • SSH X 20 IC
  • Imperial Walkers X 15 IC
  • SSH X 20 IC

The Thang

Four Corners in the parking lot
Bernie in between each stop

  • 25 Merkins
  • 25 Squats
  • 25 LBCs
  • 25 Calf Raises
Repeat until we totaled 100
Mosey to the Track
1 PAX sprint 100 yards, then plank. Remaining PAX performed following until finished then catch up:
  • Flutter Kicks
  • Rosalitas
  • American Hammer
  • Freddie Mercury
Once a lap is finished, PAX box jumped and tricep dip up 10 steps
Rinse and repeat

Moleskin

I recently was able to spend time with my father on a golf vacation. To those dads, to-be dads, or who still have dads, thank one today for the impact on your life.

News

Grow School with Knoxville on 6/23/18 at the Landfill.
 

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What Gets Measured Gets Done

QIC:  Fissure
Date: 06/27/2018
PAX:  Leftovers, Ducktales, Ohms, The Count (Respect), Geek Squad, Mr. Clean,
AO: Lions Den

Conditions

Stormy but safe enough to get it done.  Rain greeted us as we started and hung around for a while.

The Disclaimer

This is F3.  There isn’t a fourth F but if there was it would stand for Free.  I’m not a professional.  Work hard but modify when necessary.

COP

We met on the track and the rain started promptly at 530 and stayed for the warmup and sprint work
10 burpees OYO, Seal Claps x 15 IC, Imp Walkers x 15 IC, 10 Burpees OYO, Fire Hydrants x 10 each leg IC, 10 Burpees OYO, 2 Laps around the track sprinting straight aways jogging the curves together, 10 burpees OYO.

The Thang

Mosey to big bleachers, 10 burpees OYO.  Partner 1 – 10 diamond merkins hold plank while partner 2 runs to top and back then swap until each partner hits 50 reps
Lunges x 10 IC as a group then step ups to top of bleachers and down, RnR x 5, 10 Burpees OYO
Mosey to Parking lot, 10 burpees OYO
Pick between Bear Crawl, Lunge and duck walks then proceed with suicides over 7 parking spaces.  10 burpees OYO
MOM – box cutters, flutter kicks, 10 burpees OYO, 10 burpees as a group on The Count’s recommendation.  100 total burpees for the day.

Moleskin

YHC informed the pax they had a quota to hit before we got started without being too specific.  They quickly realized it was a burpee quota.  As we approached the quota of 70 burpees I encouraged the group that it never hurts to exceed a quota.  What gets measured gets done and by golly we should be over achievers.  100 burpees ain’t too shabby.  We need to be setting measurable goals instead of always saying we want to “get better.”