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Hill Yeah!

QIC: Mr. Clean
Date: 12/12/2018
PAX: Cable Cutter, Fissure, Geek Squad, Ohms, Prosciutto, The Count (Respect), Whittler
AO: Lion’s Den

Conditions

Frosty.  On the edge of upper 20’s to lower 30’s.  Well lit for optimal filming.  Nice and gloomy as well.

The Disclaimer

Disclaimed.

COP

  1. SSH IC X20
  2. SSH IC x12
  3. BACs IC x15
  4. Reverse BACs IC x15
  5. Moroccan Night Clubs IC x15
  6. Cherry Pickers x15
  7. Prosciutto’s Gold Chain x15
  8. Butterflies x15
  9. Shoulder Presses x15
  10. Plank Line Jumps

The Thang

Round #1: Heartbreak 1, 2, 3’s
The same as Dora but with a Hill…

  1. Round # 1 — 100 Merkins
  2. Round # 2 — 200 Leg Lift
  3. Round # 3 — 300 Squats

Pax ran to the 4th light pole up the hill for the first two rounds of Dora, and YHC modified it to the 3rd light pole for the squats round.
Round #2: 21’s 

  1. Incremented Bent Over Rows
  2. Decremented Merkins

231 total merkins
231 total Bent Over Rows

COT
Find where you’re talents and interests meet, pursue that with unrelenting passion, and after 10,000 hours of work…you’ll reach perfection on something you enjoy and you’re good at.

Moleskin
Prosciutto questioned my ambition (once again) for our 21’s Round.
Extensive conversations were had about correct Bent Over Row form. (Thanks, Count (Respect, Respect))
YHC sweats…ALOT
There are three total schools with Red Bank, RB Elementary, RB Middle, and RB High.  The middle and high share a campus.  The well lit parking lot behind the high school is the middle school.

News
Last “Launch” Day for the Battery is Saturday

Upcoming Qs

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Kindness, Strength, Bravery, and always Proper Form

QIC: Mr. Clean
Date: 11/29/2018
PAX: Cable Cutter, Candu, Flemish, Free Candy, Iron Butt (Respect, Respect), Prosciutto, Ringwald, Sidekick, Skitch, Snookie, Speed Bump, Steam Engine, The Count (Respect, Respect), VSquared
AO: Hill City

Conditions

Clear, Calm, Clean…29 degrees, frosty, 82% humidity

The Disclaimer

I am not a professional.  It has been a while for me at Hill City, so be mindful of surroundings.  Push yourself, but do not hurt yourself.

COP

Mosey to the giant stack of Dewaynes.
Mosey to the circle stage with said Dewayne.
Transfer into the The Thang

The Thang

Before the Huey, before YHC’s hiatus, and definitely before summer, several frosty PAX completed a workout led by Rainman that I very much enjoyed.  Here is my best interpretation of that workout (“If you can’t do it, then don’t Q it”).
What Goes Down….Must Come Up
SSH — 15 IC
High Knees — 14 IC
Scissor Kicks — 13 IC
Lap
Shoulder Press – 12 IC
Curls – 11 OYO
Merkins – 10 OYO
Lap
Dolly – 9 IC
Flutter Kicks – 8 IC
Gas Pumps – 7 IC
Lap
Alternating Shoulder Taps – 6 IC
Imperial Walkers – 5 IC
Upright Rows – 4 IC (w/coupon)
Lap
Michael Phelps – 3 OYO
Squats – 2 OYO
Burpee – 1 OYO
Dora
Shoulder Press — 50
Squats — 100
Bent Over Rows — 150

COT

Individual commitment to a common goal…that is what makes a team.
No Act of Kindness is EVER wasted.
You are STRONGER that you seem, BRAVER that you believe, and SMARTER than you think.
In the end, all of these center around humility and self-control.  As we finish today in this BOM, take the time to think the following “Am I truly being a team player in all aspects of life (job, family, spiritual, community)”, “Am I taking time to show kindness when the opportunity comes along (yes, the annoying person with a bell a Walmart needing donations), and finally, when you leave here and focus on the 1st two quotes, you will you’re becoming STRONGER, BRAVER, SMARTER, and most importantly BLESSED!
CIRCLE OF TRUST:
BALL OF MAN: 

Moleskin

This morning everyone couldu the Capri lap… Aye, CANDU?
Some exercises were with a coupon others were not, just double check with Proscuitto
The Count mastered the countdown….eventually
On that note, in case anyone is wondering how to correctly complete an exercise with proper form…The Count will happily educate you.
Some say there are still men, in a fetal position, sobbing over The Count’s form instructions this morning. (Respect, Respect)
Special T-Claps to Iron Butt (Respect, Respect!)
We used rocks from Hill City this morning…YHC was concerned about tetanus
One last thing…any and all questions regarding correct execution on an exercise…consult The Count

News

Support the Battery in Cleveland!!

Upcoming Qs

December Q Schedules on the way very soon!!
 

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Brotherhood

QIC: Mr. Clean
Date: 11/24/2018
PAX: Ohms, Picasso, Radiohead, Snowden (Willy Loman), VSquared, Venus, Whittler
AO: Landfill

Conditions

40 degrees. Foggy, mucky, and almost a drizzle.

The Disclaimer

Disclaimed. I am not a professional but hope to act professionally.

COP

SSH x15 IC

BAC x15 IC

Reverse x15 IC

Moroccan Night Club x15 IC

Cherry Pickers x15 IC

Overhead Press x15 IC

Finkle Swings x15 OYO

Chuck Norris x15 IC (think Dodgeball not Delta Force)

SSH x15 IC

The Thang

Station Rotation

Divisible 2 – 1st Pax runs up the hill and 2nd Pax completes the assigned exercise station. Flapjack. Rinse and Repeat until “Rotate!!” is called.

1. Merkins – 3 mins

2. Bent Over Rows – 3 mins

3. Tricep Extensions – 3 mins

4. Renegade Rows – 3 mins

5. Shoulder Press – 3 mins

6. Curls – 3 mins

7. Front and Lateral Raises – 3 mins

Tennessee Iditarod Relay

Pax 1 pulls to cones. Flapjack

Pax 2 pulls to cones. Carry rope to next set of cones.

Bear crawl to cones. Complete 5 jump squat high fives.

Jailbreak back to finish.

Next in line goes.

Losers completed an exercise of winners choice. (20 Froggy Jumps)

MOM

COT

There was a lot of talking from YHC, to simply say “the brotherhood of F3 is real, it spreads, and it’s needed for every man” special thanks to Ducktails, Whittler, and V-Squared for inspiration this week.

BOM

Moleskin

We had an actual BOM despite the “Clean Sweet”
Grown Men are deathly afraid of mud
Whittler and Fissure had surgery on the same day but only one made it out this morning.
On a serious note, Darth Visor was truly an incredible HIM for those he encountered.
Our BOM was dedicated to Darth Visor, his family, and his brothers of F3 Alpha as we prayed over Snowden.

News

Check yo Slack Channels!

Upcoming Qs

 

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You Just Had to be There

QIC: Mr. Clean
Date: 10/24/2018
PAX: Fissure, Goose, Ohms, Picasso, Prosciutto, The Count, Whittler,
AO: Lion’s Den

Conditions

45 degrees. Short sleeve weather.

The Disclaimer

Properly disclaimed.

COP

SSH x25

Finale Swings x15

SSH x20

Squats x10

The Thang

YHC was already sweating at this point. Mumblechatter was epic.

Bus Duty

Pax 1 — Completed Bus Drivers

Pax 2 — Ran the “Bus Duty Loop”

3 Sets of Each

Pax 1 — Completed Bent Over Rows

Pax 2 — Ran the “Bus Duty Loop”

3 Sets of Each

Bus Duty is completed in a rotation manner. The Pax moseyed to the stadium, coupons in hand, for a rotation.

Stations — Squats, Lunges, Squats, Bent Over Rows, Tricep Extensions, Curls, and Overhead Presses. 1 Pax ran to the top of the bleachers and back. Switch stations. Next Pax to the Top. Rinse and Repeat. 4 Total Rounds.

COT

We have two choices. Do the right thing or do the wrong thing. Strive to always make the right choice. True confidence comes in humility. YHC’s challenge: Do something good for someone else even it doesn’t mean ANY personal gain.

Moleskin

Disclaimer: approximately only 25% of the mumblechatter will make this Backblast

—Certain male anatomy is directly related to the size of one’s hands/feet

—Firmness

—High Crotches and Singles are wrestling moves. Prosciutto’s banter is not.

—Firmness

—Prosciutto is dressing up like Mr. Incredible for Halloween. His beard is merely there to meet the quota for the Signal folks…

—Firmness

—The “RB” at Red Bank’s stadium stands for…….Red Bank

—Firmness

—Apparently Fissure and Whittler love trivia. Guess it’s a love for tigers kind of thing

—Firmness

—It’s ok to do squats at two separate stations.

—Firmness and Hard Pass

—Ohms talked about Ole Miss Football

—Firmness

–Bus Duty DOES NOT mean YHC drives a bus

–Firmness

News

Pray for the surgeries on Nov. 20th
Family Promise
The upcoming 2.0 arrivals.

Upcoming Qs

 

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Love and Light Poles

QIC: Mr. Clean
Date: 10/06/2018
PAX: Care Bear, Candu, Early Bird, Free Candy, Fissure, Goose, Rug Doctor (Respect), Sidewinder (Respect), Steam Engine, Sundance, Threeskin, VSquared, Venus, Whittler, Wort
AO: Landfill

Conditions

70 degrees. Damp.

The Disclaimer

I am definitely not a professional. You’re here on your own free will. Push yourself. Don’t hurt yourself. Let’s do this!

COP

SSH x18
BAC x10
Reverse x10
Cherry Pickers x10
Chinooks x10
Shoulder Presses x25
SSH x25

The Thang

Warning: This is my first Q after a 2 month hiatus. The Qdrenaline is VERY high! Clear Eyes, Full Hearts, Can’t Lose…Let’s Mosey to the bottom gate…

Let There Be Light
Pax partnered up. Moseyed to each light pole and completed the following.

1 Merkin 1 Bent Over Row
2 Merkin 2 Bent Over Rows
This was a progression to the 25th light pole. Pax carried coupons and switched at each light pole. We are fair here in F3

Let There Be Light — Round 2
Pax partnered up. Moseyed to each light pole and completed the following.

1 Squat 1 Curls
2 Squats 2 Curls
This was a progression to the 20th light pole. Pax carried coupons and switched at each light pole. We are fair here in F3.

Two Steps Forward and One Step Back
Pax partnered up. Moseyed two lights forward. Completed:

1 LBC while partner did 1 shoulder press…
Excessive mumblechatter ensued about YHC’s mathematical abilities….Things went south, literally, the PAX did 5 reps for each exercise until time was called…so the Pax thought
A quick MOM with a pure count from YHC and Fissure.

COT

At each interval, Pax would switch partners and learn something new about their comrade.

In the spirit of my dear friend Picasso, something I learned in 2 months off from F3. I love it very much and many of the men love me as a brother.
*Always love your neighbor as yourself
*Always show kindness when given an opportunity
*Always know humbleness is NOT weakness
*Always be the guiding, positive light for those around you
Men of F3 Chattanooga: Please know that I care deeply for ALL of you and thank you for your thoughts, prayers, and support as I battled my illness. Great to be back! AYE!
–Mr. Clean Out

Moleskin

Did you know…The Landfill only has 25 light poles? Give or take a couple… YHC is also a mathemagician and only needed the help of a surgeon to figure out the math for “Two Steps Forward and One Step Back”. Also, apparently Care Bear knew all about the excessive pole usage for today’s beatdown based on the length of his shorts and mustache…

News

Vila made a triumphant return this week!
No Huey this week.

Upcoming Qs

 Whittler
V-Squared
TRAINING DAY!!!!!

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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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Sua Sponte

QIC: Mr. Clean
Date: 07/31/2018
PAX: Ducktales, Geek Squad, Leftovers, MilkMan, Mr. Clean, and Radiohead
AO: The Huey

Conditions

71 degrees. Very high humidity. Storms and heavy rains have not arrived. Ants were in abundance.

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 went to an old friend from the playbook as I was filling in for the fill in Q this morning. Six Pax with strong minds and full hearts will get you going.

Dora 1-2-3

100 – Hang Cleans
200 – Curls
300 – Squats
(In Bench Dips on each exploration trip)
Pax chose a new partner. Pax 1 completed Block Bear Crawls to Pax 2 while Pax 2 was completing AMRAP SSHs. Flapjack. Rinse and Repeat.
Finished The Thang with a relay. Pax 1 completed 25 LBCs while Pax 2 did AMRAP Bent Over Rows. Pax 1 sprinter to Pax 2 tagged up and the relay was completed once a total of 100 LBCs were complete.
2nd Place – 5 Burpees
3rd Place – 10 Burpees
6 MOM

COT

At times we are “asked” to step up, make a spur of the moment decision, and be “put on the spot”. The only real way to become a better leader is to seize the opportunity to step up when the opportunity arises and, in turn, be prepared to accept constructive criticism to improve further leadership opportunities. Finally, this is F3, if you are felt led to lead, then do it and don’t be ashamed of how many times you do it.

BOM

Moleskin

Milk Man made his first Huey appearance and received the coveted Huey Flag from Leftovers as Leftovers transitions to Hill City.

News

Still Hollow
GoRuck Tough (check Slack for details)
August 25 — Cam Run replacing Landfill.

Upcoming Qs

August Q Schedule coming soon.

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Two Steps Forward…

QIC: Mr. Clean
Date: 07/19/2018
PAX: Drago, Ducktales, Drago (FNG), Geek Squad, and Radiohead
AO: The Huey

Conditions

70 degrees. Humidity was unseasonably low. (Took 2 sets of SSHs for YHC to start sweating). Nice breeze. Clear Skies and Minds. Full Hearts.

The Disclaimer

My name is Mr. Clean. I will be on Q and I am not a professional. Push yourself but don’t hurt self. You are here on your own free will.

COP

SSH x20 IC
Imperial Walkers x10 IC
SSH x15 IC
Alternating Toe Touches x10 IC
BAC x15 IC
Reverse x15 IC
Chinooks x15 IC
Cherry Pickers x15 IC
MNC x15 IC
Shoulder Press x15 IC
SSH x15 IC

The Thang

Two Steps Forward

Pax partnered up and completed the following routine.
Pax run 2 light poles forward (Pax 1 carries coupon)
Run back a light pole
Complete 20 Reps — Bent Over Rows
Pass the Coupon
Rinse and Repeat for Lap.
Rinse and Repeat for 2 Laps. Lap 2 — 15 Squats. Lap 3 — 10 Curls

Pax moseyed to side parking lot. Lined up side by side at a station. Stations were the following exercises…
Travolta’s w/Coupon
Squats
Curls
Lawnmowers
Clean and Press
Deadlift
After Pax complete their 10 Travoltas, he did a Bernie Sanders to come and sprinted back. Stations rotated. We completed one rotation, and this left us with 1 minute of flutter kicks led by The Count.

COT

Sometimes we take 2 steps forward only to take a step back. Going backward is generally not productive, but we must never fall back to where we started. Even if we falter just a little, we must make sure we only go back a single step, dust ourselves off, and take two more steps forward. Keep grinding (thanks Geek Squad) and “Embrace the Suck”

Moleskin

  1. FNG — Drago posted in full fatigues
  2. The Count made sure all form was correct and we maintained quality over quantity always
  3. Mumblechatter was awesome this morning

News

Go Ruck Tough
Can Run
Tough Mudder
Still Hollow
ALL of the above are coming soon..

Upcoming Qs

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

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Honor The Fallen

QIC: Sky Q
Date: 07/15/2018
PAX: Ducktales, Fast Lane, Fissure, Mr. Clean, Oscar, Steam (Knoxville), Whittler
AO: Roaming

Conditions

Muggy. Muggy.

The Disclaimer

You are here on your own free will. We are doing this to Honor the Fallen soldiers of the 2015 terror attacks. Be extra mindful of your surroundings and take care of those American Flags.

Three years ago today, our “world” here in Chattanooga changed…
It changed because the terror attacks of September 11th became much more real to our community. Terrorist were no longer just in far away lands or attacking our big cities but right here in our “little” town of Chattanooga.
We feel safe from the terrorist for a reason. We feel safe because men and women live by a code that says “greater love hath no man than to lay down one’s life for another”.
Five men gave that ultimate sacrifice three years ago to make sure others remained safe when the terrorism became real to us here in Chattanooga.
As Americans, our memories are often short. Here in F3 it is our responsibility to remember those that have sacrificed for others.
Sunday, 7 HIM of F3 rucked the 8.5 miles from the Startex of the attacks (Recruiting Centers) to the Endex of the attacks (Naval Reserve Center).
Armed with the appropriate gear as outlined by GoRuck, American Flags, and (thanks to Ducktales) a picture with the Fallen Five, these 7 men made the journey together as a small token of appreciation for what the “Fallen Five” did for us.
–YHC Out

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Stand United

QIC: Mr. Clean
Date: 07/07/2018
PAX: Best in Show(Respect), Big Bang (Nomad), Candu, Coin Purse, Free Candy, FNG-Hard Hat, Leftovers, Ohms, Picasso, Ringwald, Sundance, The Count (Respect), Threeskin, VSquared, Wort
AO: Landfill

Conditions

Pleasant considering the past week. Wet Grass. Clear Eyes. Full Hearts. 71 degrees.

The Disclaimer

This is F3. I am Mr. Clean and in charge but not a professional. Modify if necessary, push yourself, but don’t hurt yourself. You’re here on your own free will.

COP

SSH x 15 ICPlank x 5 ICMid Plank x 10 ICLow Plank x 10 ICPickle Pounders x 10 ICFinkle Swings x 10 OYO3 single file lines. Complete the following in 20 yd increments…Karoke, Shuffle, Bernie Sanders5 Up/Downs to Finish COP

The Thang

YHC loves the Landfill, music and stations always seem to be popular there as well, so all were involved with thoughtful planning.
Pax moseyed to Ohms truck to retrieve coupons and returned to stations. Each were explained (with copious amounts of questions and mumblechatter), the music and fun began!

Summer Football Drills

Pax rotated at the completion of each song. Along about 3/4 of the way through, Ringwald mentioned the great idea of the Block Rocker as a coupon…station 7 carried it for the remainder of rotations.Merkins — Agility Ladder StationInverted Rows – Shuttle Run StationShoulder Press — 4 Cone Drill Station (Sprint, Shuffle, Bernie, Karaoke)Curls — Agility Ladder Station (Two Feet In–Two Feet Out) Dips — Shuttle Run StationBent Over Rows — 4 Cone Drill StationBench Press — Run to CouponShrugs — Run to Coupon

Teamwork makes the Dreamwork

YHC felt all the Pax needed to carry their own theme song, so we lined up, one pax ran with block rocker to a point, returned, pax held plank and 6 inches, rinse and repeat until ALL Pax had carried coupon.

Tunnel of Love to Finish

Moleskin

The moleskin changed during the count to something close to what follows…Coin Purse was standing next to Best in Show. The eldest and youngest of the group, an age range of 36 years, one headed to fight for his country while another fought for his country, and BOTH were united in the adversity of the day. F3 is open to all men, not for every man, but those that do take the DRP May just observe something really great and inspiring as I did this morning. A special thanks to Angus for his efforts to grow F3 and make it for every man of F3 Chatt!

News

PLEASE make sure you check Slack or get with your AOQ.

Upcoming Qs

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