Posted on

In Other News…Accountability

QIC: Mr. Clean
Date: 03/21/2018
PAX: Whittler
AO: The Griff

Conditions

35 degrees. Wind chill somewhere in the mid 20’s.  Spring showed up, got scared, and went back into hiding.  F3 Men still post…

The Disclaimer

I am not a professional, but push yourself today and modify if necessary.  Should you be injured, I will be happy to provide assistance but am not liable.

COP

SSH x20 IC
Finkle Swing x20 OYO
Alternating Toe Touches x15 IC
SSH x20 IC
Plank x20 IC

The Thang

YHC is on round #3 for Qing. Like burpees, the only way to get better at Qing is to do more Qing, so here we go!  Thanks to Whittler for showing up in the Gloom! He is a TRUE HIM of F3 Chatt!!
Dora
100 Merkins
200 LBC’s (IC)
300 Squats

Rucking Dora

Pax 1 ran to Ruck, brought pack to Pax 2.  Pax 2 completed Clean and Press Exercises. Flap Jack. Rinse and Repeat for 5 minutes.
Pax 1 ran to Ruck, brought pack to Pax 2.  Pax 2 completed Curls. Flap Jack. Rinse and Repeat for 3 minutes.
Pax 1 ran to Ruck, brought pack to Pax 2.  Pax 2 completed Lawnmowers. Flap Jack. Rinse and Repeat for 3 minutes.

6 MOM

In a effort to help Whittler as much as possible, YHC gave him the lead for 6 MOM…
Flutter Kicks x15 IC
BBSU x15 IC
Hello Dolly x10 IC
American Hammer x10 IC
Freddie Mercury x15 IC
Plank x10 IC

Moleskin

Accountability is still everything.  Whittler and YHC held each other accountable.  WE must also find the positives in disappointing situations.  In other words, only 2 PAX at The Griff this morning still represented a 100% improvement from The Huey.  Companies would kill for 100% gains! Aye!
–Mr. Clean Out

News

Chattanooga MS Walk

Date: April 21, 2018
Start/Finish Location: Coolidge Park – 150 River St., Chattanooga, Tennessee 37405
Time: site opens at 9:00 a.m.; walk begins at 10:00 a.m.
YHC is making a plea to the men of F3 Chatt to support this cause!

GoRuck – August 2018

Tough Mudder – September 2018

Thirsty Thursday – Oddstory Brewing Co (Whittler for more details)

***The Huey*** Tuesday and Thursday Bootcamp in Soddy Daisy

Upcoming Qs

Whittler 03/22/2018 (Hill City) VQ ALERT!!!!!
Angus 03/24/2018 (Landfill)
Beast in Show 03/26/2018 (Beast Ridge)
Fissure 03/27/2018 (Hill City) VQ ALERT!!!!
Ohms 03/28/2018 (The Griff)

Posted on

Flying Solo in The Huey

QIC: Mr. Clean
Date: 03/20/2018
PAX: The Gloom
AO: The Huey

Conditions

55 degrees.  Extremely foggy so the Gloom was extra heavy.  Very humid.

The Disclaimer

The disclaimer was given swiftly and the beatdown began.

COP

SSH X15 IC
Finkle Swings X15
Alternating Toe Touches X15 IC
SSH X15 IC

The Thang

YHC is attempting to provide an opportunity for our Soddy Daisy consortium of brothers to have a more convenient location to post in The Gloom.  The hope, as stated in Field of Dreams, “if you build it they will come” or, more appropriately, “if you post they will come”.  Ironically, YHC and fellow F3 brother Prosciutto discussed a mirrored beatdown with ALARMs and YHC almost slept through his alarm. However, should a Pax arrive with no Q, we would surely fail at our future AO.
YHC once again brought the rotors for coupons today as The Huey fails to provide an ample supply of DeWayne’s (rocks).

ALARM Rotations 

ALARM #1

Shoulder Press x15 OYO
Lunges x15 OYO
LBCs x15 IC
Run 0.25 Miles
Merkin x15 OYO

ALARM #2

Shoulder Taps x15 IC
Squats with Coupon x15 OYO
Superman x15 IC
Run 0.25 Miles
Merkin x15 OYO

ALARM #3

Shrugs x15 IC
Monkey Humpers x15 IC
Crunchy Frogs x15 IC
Run 0.25 Miles
Merkins x15 OYO

ALARM #4

Curls x15 OYO
Squats with Coupon x15 OYO
Plank x15 IC
Run 0.25 Miles
Merkins x15 OYO
Extended Mosey – 1.25 Miles

Moleskin

YHC had a moleskin planned to inspire this new AO and talk about growth within F3 Chatt along with the importance of commitment.  Well, the Lord had other plans as YHC solo posted this morning, so here is to hoping the committed Pax read this moleskin.
In a conversation with Angus, the idea of better marketing for F3 Chatt was discussed.  YHC stated this to simply create a talking point about the length time in which “the word” of gloomy beatdowns made it to YHC.  However, it was perceived as something slightly different, enter the inspiration for today’s moleskin provided by Angus.
“This thing doesn’t really need marketing as much as it needs people caring enough to keep people accountable.  That means a whole lot more than call outs in GroupMe.” AYE!!! (Thanks Angus)
This “thing”, this CSAUP “thing” that we call F3 is much more than a logo, much more than burpees, much more than mumblechatter, much more than ruckership. It’s a family hike with your F3 brother, it’s a random lunch ruck, it’s a Sunday afternoon pick-up b-ball game, or it’s a phone call to check-in. ITS A STINKIN’ BROTHERHOOD forged through adverse conditions.
YHC spoke with CSPAN yesterday and learned a lot.  The conversation led to learning that we hold a bond with this “thing”. You guessed it, we both fight through the gloom (adverse consitions), together in spirit.  CSPAN is a man that served his country proudly, much like our OG F3 Chatt brother Gus, yet he talked to me like we were equals.  He talked to me like a friend.  He talked to me because he believes in accountability that comes in all the hearts resting behind that simple 3.5 inch logo that is F3!
God Bless All of you men who believe in accountability and brotherhood! AYE!!
-Mr. Clean Out

News

Ragnar this weekend (Picasso running)
Go Ruck – August 2018
Tough Mudder – September 2018
Morning News featuring F3 – (Angus, Ohms, and Prosciutto)

Upcoming Qs

03/21/2018 – Mr. Clean (The Griff)

03/22/2018 – Whittler VQ ALERT!! (Hill City)

03/24/2018 – Angus (Landfill)
03/26/2018 – Best in Show (Beast Ridge)

03/27/2018 – FISSURE VQ ALERT!! (Hill City)

03/28/2018 – Ohms (The Griff)

Posted on

5K Ruck & Run at The Griff

QIC: Mr. Clean
Date: 03/19/2018
PAX: Ohms & Steam Engine
AO: The Griff

Conditions

Cool. Mid 50’s. 

The Disclaimer

Since this a ruck, please be extra aware of your surroundings and watch your six.  Welcome FNG!  This is much different than the typical workouts here in F3, so YHC encourages you to visit Hill City, The Griff (again), The Landfill, and/or Beast Ridge to get the full effect of F3!  If possible, please obtain a headlamp, as well as, reflector bands for future rucking on Ruck/Run days.

COP

Easy Pace, 15:59

The Thang

Final 2.1 Miles of the 5K
Mile 2 – 15:44 Pace
Mile 3.1 – Pax Slung the Packs, Finish with a 10:30 Pace
 

Moleskin

YHC is slightly taller than the rest of the PAX in attendance, so Ohms jokingly asked “how do you walk so fast?! I’ve got two speeds: slow walking or running fully blast”  Isn’t that the way as HIM we should be?  We either take a planned rest to recover physically, mentally, and spiritually, or we give 100% of everything we have in everything we do. Yes, a cliche, “always do your best”

News

03/23/2018 – Ragnar Begins (Picasso Running)
GoRuck – August 2018
Tough Mudder – September 2018
HDHH – 03/22/2018 – Contact Whittler
 

Upcoming Qs

Prosciutto  – 03/20/2018 (Hill City)
Mr. Clean – 03/21/2018 (The Griff)

Whittler – VQ ALERT 03/22/2018 (Hill City)

Angus – 03/24/2018 (Landfill)

Posted on

Dora Means What!

QIC: Mr. Clean
Date: 03/14/2018
PAX: Angus, Fissure, Ohms, Picasso, and Snowflake
AO: The Griff

Conditions

38 degrees. Clear and very breezy.

The Disclaimer

This is F3, I am Mr. Clean, I will be your Q today, please work hard and push yourself, ALWAYS be aware of your surroundings, and exercise caution when you use the “weights”.]

COP
Capri Lap
SSH X14 IC
BAC x14 IC
Reverse BAC x14 IC
Moroccan Night Club x14 IC
Cotton Pickers x14 IC
SSH x14 IC

The Thang

Who Needs Weights Rotation Station
Pax 1 ran to the strategically placed Light Sabre Ruck and completed 14 Merkins.  Pax 2 completed the exercise at his station.  Flapjack and until Q indicated rotation.  Special shout out to Fissure for the title of today’s beatdown!
Station #1 – Curls (w/rotor coupon)
Station #2 – Seated Rows (w/rotor(s) coupons)
Station #3 – Mr. Hang Cleans (w/coupon)
Station #4 – Front/Lateral Raises (w/rotor coupon)
Dora Does What??
YHC made one critical error: failing to explain to a Pax (also YHC’s partner) the correct procedures for the Dora.  Pax completed the following exercises:
50 – Curls (Each Arm)
100 – Bent Over Rows
150 – Dips

Moleskin
On Sunday, YHC taught a Sunday School lesson from Corinthians regarding Paul’s call to the people of Corinth about their lifestyle, more specifically, their sexual immorality.  This was a VERY tough lesson to teach to a group of fellow adults; however, it was very necessary as it is more about the overarching lesson that comes from what Paul had to say to the Corinthians.   Translated in the NIV as “I have the right to do anything”, Paul responded with “but not everything is beneficial”.  This sounds eerily similar to “YOLO”.  Indeed, we only get one chance at this life on The Big Ball and yes, we must make it count.  However, ACTIONS HAVE CONSEQUENCES.  This was Paul’s message to the Corinthians.  Even though God gives us free will and the opportunity to “enjoy” life the way in which we choose, it does not mean we can be irresponsible with the choices in which we make. 
Remember this as you join your brothers in the gloom and, most importantly, remember as you “rule” over your household because Corinthians also states  “The husband should fulfill his marital duty to his wife, and likewise the wife to her husband. 4 The wife does not have authority over her own body but yields it to her husband. In the same way, the husband does not have authority over his own body but yields it to his wife.”  Husbands, take care of your M’s as they put up with going to the Gloom each morning.  Fathers, you have an even greater responsibility to serve and grow your children.  As always, thanks for your commitment to F3. Keep accelerating.  

News

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

Q School (Prosciutto) – 03/17/2018 (Landfill)
Vila – 03/19/2018 (Beast Ridge)
Prosciutto  – 03/20/2018 (Hill City)
Ohms – 03/21/2018 (The Griff)
Whittler – 03/22/2018 (Hill City) – VIRGIN Q ALERT!!!
Angus – 03/24/2018 (The Landffill)

Posted on

5K Ruck #2 The Griff

QIC: [Mr. Clean]
Date: [03/12/2018]
PAX: [Geiger (FNG), GTA, and Snowflake]
AO: [The Griff]

Conditions

[Cool and Windy. 38 degrees.]

The Disclaimer

[Since this a ruck, please be extra aware of your surroundings and watch your six.  Welcome FNG!  This is much different than the typical workouts here in F3, so YHC encourages you to visit Hill City, The Griff (again), The Landfill, and/or Beast Ridge to get the full effect of F3!]

COP

[Easy Pace, 16:18]

The Thang

Final 2.1 Miles of the 5K
Mile 2 – 15:40 Pace
Mile 3.1 – 12:30
PAX truly picked it up with a double time and a STRONG finish!

Moleskin

[Take the time to help others.  Creedo – Leave no man behind.  Leave no man where you found him.  We watch the Six here in F3; because there are Clydesdale’s and Thoroughbreds and WE DON’T LEAVE MEN BEHIND.  Have the same philosphy as you go out into the world today.  YHC challenges you to watch out for the Clydesdale and pick him/her up when they need it! ]

News

GoRuck – August 2018
Tough Mudder – September 2018
Q School March 17, 2018 – Prosciutto
FBC – 03/16/2018 – Track’s End Restaurant
 

Upcoming Qs

Laces Out  – 03/13/2018 (Hill City)
Mr. Clean – 03/14/2018 (The Griff)
Ringwald – 03/15/2018 (Hill City)
Q School (Prosciutto) – 03/17/2018 (Landfill)

Posted on

Don’t Just Know Your Limits…Just. Push. Past. Them.

QIC: Mr. Clean
Date: 03/10/2018
PAX: Best in Show, Candu, Early Bird, Laces Out, Ohms, Prosciutto, and Whittler
AO: Landfill

Conditions

52 degrees. Dusky, light was breaking through the gloom. Rain was clearly in the air.

The Disclaimer

Today’s beatdown will be difficult, especially for the upper body, make sure you modify if necessary. You are here on your own free will, but push yourself to get better.

COP
SSH X20 IC
BAC X15 IC
Reverse BAC X15 IC
Morrocan Night Club X15 IC
Shoulder Press X15 IC
Finkle Swings X40 OYO
SSH X15 IC

The Thang

Tammy Wynette’s w/Light Poles
PAX partnered up for Tammy Wynette’s
100 of each exercise (Merkins/Squats) = 20 Light Poles
Pitchers & Catchers
YHC placed rocks in the shape of a baseball diamond prior to the beatdown, thanks Prosciutto, and PAX 1 was instructed to run the bases while PAX 2 completed an exercise at their assigned station. Flapjack when PAX 1 returned. There was no “limit” on reps but simply, a rotation call from YHC…
Station #1 – Rotor Pulls
Station #2 – Shrugs (w/rotors)
Station #3 – Bench Press w/DeWayne (this DeWayne was built like current DeWayne Johnson rather than early WWE Rocky Maivia)
Station #4 – Curls (w/coupon)
Station #5 – Upright Rows (w/coupon)
Station #6 – Redneck Kettle Bell Swings (w/coupon)
Station#7 – Lawnmowers (w/coupon)

Moleskin
The reps definitely varied across the Pax during today’s beatdown; because, we have different limits.  However, nobody had a set rep goal, they just had to push until they rotated.  Well, the Pax pushed themselves for 5 minutes at each station! Without “knowing a limit”, we often truly push our limits. So, Don’t Just Know Your Limits… Push. Past. Your. Limits.

News

What a time the Chattanooga Marathon was! Starting to spring up some F1.5 Events. 

  • Ruckership
  • Trail Runs
  • Go Ruck Tough
  • Tough Mudder
  • Road Races
  • Chattanooga MS Walk (PLEASE JOIN IN THE FIGHT!!)
    • Date: April 21, 2018
    • Start/Finish Location: Coolidge Park – 150 River St., Chattanooga, Tennessee 37405
    • Time: site opens at 9:00 a.m.; walk begins at 10:00 a.m.
  • FRIDAY BREKFAST CLUB (FBC)
    • March 16, 2018 – Track’s End Restaurant

Upcoming Qs

03/12 – Best in Show (Beast Ridge)
03/13 – Laces Out (Hill City)
03/14 – Mr. Clean (The Griff)
03/15 – Ringwald (Hill City)
03/17 – Q School (Landfill)

Posted on

5K Griff Ruck

 

QIC: [Mr. Clean]
Date: [03/05/2018]
PAX: [Ohms and Steam Engine]
AO: [The Griff]

Conditions

[Partly Cloud.  Bright Moon.  Semi-Gloomy.  40 degrees.]

The Disclaimer

[Since this a ruck, please be extra aware of your surroundings and watch your six.]

COP

[Easy Pace, 17:30 mile]

The Thang

Final 2.1 Miles of the 5K
Mile 2 – 16:29 Pace
Mile 3.1 – 15:58
PAX truly picked it up for a STRONG finish!

Moleskin

[F3 Leadership Comes in All Forms.  How will you lead? Steam Engine helped YHC coach a wrestling tournament this weekend.  He also read to students for Read Across America along with Vila and Snowflake.  Leadership opportunities come.  Know what they are and embrace them.  Picasso knew when to recognize it by helping unite 8 PAX to run together in the Chattanooga Marathon!]

News

GoRuck – August 2018
Tough Mudder – September 2018
Q School March 17, 2018
HDHH – Thursday, 02/08/2018 (More details forthcoming)
 

Upcoming Qs

Stairmaster – 02/06/2018 (Hill City)
Picasso – 02/07/2018 (The Griff)
Vila – 02/08/2018 (Hill City)
Mr. Clean – 02/10/2018 (Landfill)

Posted on

Pressin’, Dippin’, & Curlin’

QIC: Mr. Clean
Date: 02/28/2018
PAX: Angus, Snowflake, & Ohms
AO: The Griff

Conditions

Rainy. YHC’s 3rd straight rainy Q. 50 Degrees.

The Disclaimer

Cantore can’t keep us down, but be extra aware of your surroundings in the wet weather.  Work Hard. Modify if necessary.

COP

SSH X12 IC
Windmills X12 IC
Cotton Pickers X12 IC
SSH X12 IC
BAC X15 IC
MNC X15 IC
Shoulder Press X15 IC
SSH X12 IC

The Thang

YHC wanted to mind the PAX after a Laces Out beatdown of the legs and several brothers competing in the Chattanooga Marathon Relay so…..get those arm, back, and chest muscles ready!
DORA
PAX 1 – Ran to 5th Light Pole and Back
PAX 2 – Completed Curls, Dips, and Shoulder Presses (w/coupon)
FlapJack until totals are reached.
150 Curls
250 Dips
300 Shoulder Presses
Upper Body Progression #1
Merkins X15 IC (Ohms Led)
Bent Over Rows X50 OYO
Colt 45
Coupon Swings X20 OYO
Upper Body Progression #2
Bench Press X15 IC
Lawnmowers w/Coupon X30 (each arm)
Skullcrushers X15 (4th Light Pole Run), X10 (4th Light Pole Run), X5 (4th Light Pole Run)
Upright Rows X20 OYO

6 MOM

Moleskin
YHC had a nice moleskin planned but was inspired during the beatdown this morning to go a different direction…The men out there this morning represented a 100% Q growth in F3 Chatt.  While the numbers were small, the percentage is still just as big! F3 is definitely growing, but the growth of leadership within F3 among those consistent is growing rapidly.  Thanks to Angus and Ohms for being OG Qs and sticking it out and Snowflake for seeing a leadership opportunity and welcoming it.
If a man is a quitter, I’d rather find out in practice than in a game. I ask for all a player has so I’ll know later what I can expect. – Paul ‘Bear’ Bryant
F3 Beatdowns are a great practice for life.  Are you willing to give everything, so when you leave practice others will know what to expect of you??

News

Friday Breakfast Club – 0600 @ Lillie Mae’s 4712 Dayton Blvd, Chattanooga, TN 37415
F3 Chatt Marathon Relay – Sunday March 4, 2018 (Trash Talking and Training Continues)
GoRuck – Training Continues (August 2018)
Tough Mudder – Training Continues (September 2018)

Upcoming Qs

Angus – 03/01/2018 – Hill City

Posted on

“Seben” Ruckers all in a Row

QIC: Mr. Clean
Date: 02/19/2018
PAX: Angus, Fissure, Ohms, Steam Engine, The Count, Whittler
AO: The Griff

Conditions

57 Degrees. Still quite soggy. A lite drizzle. Extra dark from cloud coverage.

The Disclaimer

Be aware of you surroundings. Rucking is very different so modify if necessary

COP

Ruck to the First Station!

The Thang

PAX Rucked to various “stations” to complete exercises with their rucks.

Station 1
10-Curls
10-Ruck-Ups
10-Shoulder Presses
10-Thrusters
10-Ruck Swings
8-Merkins
8-Squats
Station 2
10-Curls
10-Ruck Swings
10-Overhead Presses
10-Thrusters
10-Heavy Flutters
10-Reverse Baby Crunches
30 Sec
Station 3
10-Curls
10-Ruck-Ups
10-Rucks Swings
10-Overhead Presses
10-Reverse Baby Crunches
15-Heavy Flutters (Angus Led)
10- Bench Press IC
10-Squats IC
30 Secs- 6 inched (Ohms Led)

Moleskin

““A new command I give you: Love one another. As I have loved you, so you must love one another.” By, this everyone will know that you are my disciples, if you love one another.”” John‬ ‭13:34-35.
These verses were laid upon YHC’s heart; thus, they were the day’s moleskin. This commandment is truly the way in which WE F3 men find the “art of manliness”. Are we strong enough to love one another?

News

FBC TBD for this week…suggestions definitely accepted

Posted on

Ruck & Run Day @ The Griff

QIC: Mr. Clean
Date: 02/12/2018
PAX: Angus, Ohms, and Snowflake
AO: The Griff

Conditions

Ironically, YHC joked with our Brother Snowflake about the “heat wave” that was coming….the Pax promptly discovered otherwise as we set out for our Ruck.  

The Disclaimer

I am not a professional.
Safety First. Safety First. Safety First.
Be aware of your surroundings.

COP

This is a ruck!! 

The Thang

[Mile 1] 
Completed in a 15:58 Pace.
[Mile 2] 
Completed in a 16:02 Pace.
[0.75 of Mile 3] 
Completed in a 14:29 Pace
No stoppages for bootcamp activities as we had two Pax participating in their Virgin Rucks! Way to push Ohms and Snowflake! Great Pace this morning! You gentlemen will be speed rucking in no time!

Moleskin

Leadership: Yes, in F3 a Q must lead by example and he must NOT do what he cannot Q.  However, F3 has sweepers, mumblechatter leaders, timers, and other valuable pieces to every workout.  These men do not necessarily lead by example, but they lead nonetheless!  As wise, F3 men, we must understand the varying degrees of leadership and approach opportunities to lead with grace.  At times, this knowing what to say, how to say it, and/or not saying anything at all.  As we talk about goals, YHC is working diligentily at developing this skill better.

News

Go Ruck Tough – August
Tough Mudder – September
Friday Breakfast Club (FBC) – Friday 02/16/2018 (City Cafe – Downtown)
St. Patty’s Family Fun Field Day – Saturday – 03/17/2018 (The Landfill)

Upcoming Qs

Stairmaster – 2/13 (Hill City)
Ohms – 2/14 (The Griff)
Laces Out – 2/15 (Hill City)
Vila – 2/17 (The Landfill)
Best in Show – 2/19 (Beast Ridge)
Steam Engine – 2/20 (Hill City)
Snowflake – 2/21 (The Griff)
Ringwald – 2/22 (Hill City)
Angus – 2/24 (The Landfill)