Tag: Mr. Clean

QIC: Mr. Clean
Date: 07/03/2018
PAX: Ducktales, Geek Squad, Radiohead, and Snowflake
AO: The Huey

Conditions

75 degrees. Damp and humid. Fresh cut grass.

The Disclaimer

This is F3. I am not a professional. You are here own your own volition. Push yourself but don’t hurt yourself. Modify if necessary.

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COP

SSH x 20 ICShoulder Circuit – Don’t Drop ArmsBAC x 20 ICReverse x 20 ICMoroccan Night Club x 20 ICCherry Pickers x 20 ICShoulder Press x 20 ICFinkle Swings x 10 OYOPlank X 10 ICMid-Plank x 10 ICLow Plank x 10 IC

The Thang

Mosey to Love Shack Pax would complete 10 reps of each exercise until the song ended and rotate. When ALL rotations were complete YHC had a surprise in store.

The Gettysburg Address

Station #1Dips – Mosey to Agility Ladder – Complete Scissor KicksStation #2Curls – Mosey to Cones – Shuffle Around PerimeterStation #3Bench Press – Mosey to Big Oak – Complete 10 SqautsStation #4Bent Over Rows – Mosey to Cones – Shuffle Aroud PerimeterStation #5Shoulder Press – Mosey to Monument – Complete 10 BBSUs

God Bless the USA

After rotations were complete, the Pax completed one more round of stations. 10 reps, run to flag pole, TOGETHER, and return to the next station. All of this to the tune of God Bless the USAMaryFreddie Mercury’s American HammersFlutter KicksLBCsPlank

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Moleskin

Today is an important day in American History as the Battle of Gettysburg officially ended. This battle represents the changing tides that kept our union together. That being said, we must honor our country and the service men and women as often as possible. Christ died to give us freedom from sin, but there are also men and women every day fighting and dying to keep us in a free, united country. Therefore, if you’re reading this then you are doubly blessed! God Bless the USA

News

Pick up the “Slack” to see the latest news.

Upcoming Qs

Check the website for Q schedule.

QIC: Mr. Clean
Date: 06/05/2018
PAX: Bogey, Cherry Log, Ducktales, Lugnut,  Geek Squad, Geiger, Hardtail, Postman, Ohms, Prosciutto, Ringwald, Sidekick, Slippers, The Count, Whittler
AO: The Huey

Conditions

66 Degrees. Freshly cut grass. 28% humidity.

The Disclaimer

This is F3.  I am Mr. Clean and certainly no professional.  You are here on your own free will.  Push yourself but don’t hurt yourself.

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COP

SSH x 20 IC
BAC x 10 IC
Reverse x 10 IC
Finkle Swings x 10
SSH x 15 IC

The Thang

The emotion and joy in which YHC feels writing this Backblast is simply indescribable.  We launched a new AO exactly one day before my one year anniversary with F3…16 men showed up and showed out to help launch this AO with some driving 40-45 minutes to get there.  Plenty of our guys here in F3 Chatt understand and carry out true commitment! 
DORA Stations
Herkin – (Merkin—hold in low position—3 Count—back up—-repeat)
Up Straddle Hop
Extensions – (Triceps Extensions
Yeti Raises
Legs – (Squats)
Abs – LBCs 4-Count
Upright Rows
Never Cross Dolly
Colt 45
Howling Monkeys

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Moleskin

As The Huey launches, and our banner location (Hill City) changes hands from a proven “pick up the slack” amazing leader to another progressive, strong HIM, I see F3 moving in the direction it should. We don’t leave men under lamp posts alone and we continually advance while leaving no men behind and absolutely none where we found them.

News

Upcoming Qs

06/07/2018 – The Huey
06/07/2018 – Hill City
06/09/2018 – Landfill
 

QIC: Mr. Clean
Date: 05/24/2018
PAX: Cherry Log, Ducktales
AO: The Huey

Conditions

Ya’ll its late Spring in the South…the heat, humidity, dryness, and pollen came without warning.

The Disclaimer

This is F3, I am not a professional, modify if necessary, push yourself but don’t hurt yourself.

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COP

SSH x15 IC
Windmill x12 IC
SSH x15 IC
Baby Arm Circles x10 IC
Reverse x10 IC
Chinhook x10 IC
Shoulder Press x10 IC
Moroccan Night Club x10 IC
SSH x15 IC
Alternating Toe Touches x12 IC
SSH x15 IC
Wave of Merkins x5  

The Thang

The lactic acid was nice and full in the arm muscles, so YHC felt it needed to be worked out promptly this morning.  We “bombed” the heck out of that acid!
B.O.M.B.S.
50 – Berkins
100 – Overhead Press
150 – Merkins
200 – Bent Over Rows
250 – Squrls (Curls while holding a squat)
Pax ran 0.1 miles, completed 10 SSH, and returned
 

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Moleskin

We are on the verge at The Huey. We have taken a little step back in our attendance, but we are almost ready to launch, so if you’re ready to lead, then step up.  Soft launch is less than 2 weeks away! 

News

FBC – 0600 at Karl’s Restaurant — 5100 Hixson Pike, Hixson, TN 37343
Saturday June 16, 2018 — Nashville GoRuck Light (Mr. Clean & Cable Cutter HCs)

Tuesday, June 5, 2018 — Huey Soft Launch

Saturday, June 23, 2018 — Training Day (Angus for deets)

Saturday, August 4, 2018 (Contact Ohms or Lugnut for details)
Saturday, August 17, 2018 Chattanooga GoRuck
Saturday, August 25, 2018 Cam Run

Upcoming Qs

05/26/2018 Fissure — Landfill

05/28/2018 — MEMORIAL DAY BASH (Angus, Best in Show, Steam Engine, and Whittler) — Hill City

05/29/2018 Picasso — Hill City
05/30/2018 Snowflake — Griff
05/31/2018 Angus –Hill City

QIC: Mr. Clean
Date: 05/22/2018
PAX: Ducktales, Lugnut
AO: The Huey

Conditions

67 degrees. VERY Humid. Heavy cloud cover. Misting rain.

The Disclaimer

I am not a professional. You are here on your own free will. Push yourself but do not hurt yourself.

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COP

SSH x 12 ICCherry Pickers x12 IC
Baby Arm Circles x12 IC
Reverse BACs x12 IC
SSH x12 IC
Alternating Toe Touches x12 IC
SSH x12 IC

The Thang

YHC has come to realize that Dora is a personal favorite. So, Dora it was with a little twist.
Dora 1-2-3
100 – Upright Rows (Bucket w/coupons)
200 – Curls
300 – Shoulder Presses — Running Pax ran to the bench and completed 10 dips and returned for the Flapjack.
2 Steps Forward — 1 Step Back

1. Pax ran to a light pole
2. One carried a coupon
3. Ran back a light pole
4. Completed 20 Bent Over Rows
5. Passed the coupon
6. Ran 2 light poles forward
7. One pole back
8. Completed 20 Bent Over Rows
9. Passed the coupon
10. Continue Process Until Lap was completed

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Moleskin

You have to own it to buy into it.  Yes, that seems backward to some, but is it really?  If we do not take ownership of things that we call important, than we never really buy into it properly. 

News

FBC – 0600 at Karl’s Restaurant — 5100 Hixson Pike, Hixson, TN 37343
Saturday June 16, 2018 — Nashville GoRuck Light (Mr. Clean & Cable Cutter HCs)

Tuesday, June 5, 2018 — Huey Soft Launch

Saturday, June 23, 2018 — Training Day (Angus for deets)

Saturday, August 4, 2018 (Contact Ohms or Lugnut for details)
Saturday, August 17, 2018 Chattanooga GoRuck
Saturday, August 25, 2018 Cam Run

Upcoming Qs

05/24/2018 Ringwald — Hill City
05/26/2018 Fissure — Landfill

05/28/2018 — MEMORIAL DAY BASH (Angus, Best in Show, Steam Engine, and Whittler) — Hill City

05/29/2018 Picasso — Hill City
05/30/2018 Snowflake — Griff
05/31/2018 Angus –Hill City
 

QIC: Mr. Clean
Date: 05/17/2018
PAX: Cherry Log, Geiger, The Count (Respect)
AO: The Huey

Conditions

A muggy 66 degrees.  Day was breaking.  Sweat angels were on the horizon…

The Disclaimer

You are here on your own free will.  I am not a professional.  Push yourself but don’t hurt yourself.

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COP

SSH x18 IC
Cherry Pickers x18 IC
BAC x10 IC
Reverse BAC x10 IC
Moroccan Night Club x10 IC
Chinhook x18 IC
Shoulder Press x18 IC
Finkle Swing x18 OYO
SSH x18 IC

The Thang

Title of exercises or routine
Pax grabbed a partner.  Pax 1 completed Colt 45 while Pax 2 help plank.  Flap Jack. Rinse and Repeat.
Mosey a lap around the park.  Pax completed descending squats from 10 at each light pole. 55  total squats.
In a small tribute to Iwo Jima, YHC had the Pax Block Bear Crawl from the Startex, past The Huey, to the Giant American Flag.  Let’s be honest, if those men can raise that flag, in the sand, in the coast driven wind, under heavy gunfire, then we can do Block Bear Crawls for 75 yards!!Once we made it to the destination we partnered up.  Pax 1 held a coupon in the front raise position while Pax 2 completed 20 WWII Sit-Ups.  FlapJack. Rinse and Repeat.
Mosey back to typical Startex. Pax completed Elevens with suicides (thanks Ohms for the idea). Run to halfway. Back. Complete 10 shoulder presses. Run to the other end. Back to halfway. Back to opposite end. Complete 1 Don’t Cross Dolly (again, thanks Ohms for the idea).
Pax finished just in time.  YHC had a quick moleskin. Bus duty calls again! Hey, it is the LAST week; because, you all know now, us teachers do not work in the summertime.
 

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Moleskin

YHC called an early workout due to bus duty, and in a stroke of irony, YHC was late due to unforeseen circumstances.  As should happen and expected in F3, plenty of mumblechatter arose about the tardiness of the Q. The moral of is simply this: we all get to an exhaustion point, Smartsacks are required for every Pax, BUT the current leaders do not have the luxury of a nice, solid Smartsack in the absence of leadership or waning of the current leadership.  If you feel led to step up, then do it!

News

Flag Football Tomorrow- Warm-Up preceding and Spikeball post game.
***Super Important** We are hosting a charity race in the Fall, as close to 2nd Anniversary as possible, the committee is in planning stages.  We will need all hands on deck and guys willing to help committee members when they ask for help!
GoRuck Tough – August 2018
Tough Mudder – September 2018
Cam Run August – 2018
Trail Running Activities – Contact Ohms
FBC – Poll will be on Slack Soon.

Upcoming Qs

Saturday – Mr. Clean – Landfill – FLAG FOOTBALL!!
Monday – Wittler – Beast Ridge
Tuesday – MIA – Hill City
Wednesday – Sidekick/Snowflake – Griff
Thursday – Ringwald – Hill City
Saturday – Fissure – Landfill – LANDFILL VQ ALERT!!!!

QIC: Mr. Clean
Date: 05/10/2018
PAX: Cherry Log & Geiger
AO: The Huey

Conditions

64 degrees.  Heavy cloud cover.  Halfish moon this morning.  Low humidity.  HIGH pollen count…

The Disclaimer

This is F3.  You are here on your own free will.  Push yourself but don’t hurt yourself.

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COP

Light Mosey

The Thang

YHC decided a smartsack was much needed but alas, HCs were there and no man should stand under the lamp post alone.  However, with some injury, YHC decided to invoke the “unofficial AO” rule and call an audible to bootcamp.  We decided to do something a bit different…
Any Pax involved in the Cam Run last year knows about Cameron Bean, his story, and the machine he was.  His lived by the creedos/mottos “Just Go for a Run” and “Do You Want to be Good or Do You Want to be Great?!”
Just Go For a Run
2 Mile Run
Back to the Park. Mosey Laps. At the completion of each lap do the following exercises
Plank x 20 IC
Don’t Cross Dolly x 20 IC
Total Distance Covered 3.25 Miles

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Moleskin

YHC was very appreciative of all the Pax that attended this morning.  As we are taking flight at The Huey, we currently only have a single consistent Q.  The body needs rest, but the will to help others often overcomes the fartsack or smartsack as was the case today.  Therefore, we did some recovery running and core work.  Thanks to the men that stay committed. 

News

FBC – Longhorn 0600
Nashville GoRuck – Father’s Day Weekend (contact YHC if you are interested)

Upcoming Qs

05/11/2018 – Mr. Clean
05/14/2018 – Sidekick
05/15/2018 – Laces Out
05/16/2018 – Ohms
05/17/2018 – Rainman
05/19/2018 – FLAG FOOTBALL!!!!!!!

QIC: Mr. Clean
Date: 05/03/2018
PAX: Ducktales
AO: The Huey

Conditions

Partly cloudy. 61 degrees. Very early stages of the Waning Gibbous.  The moon was beautiful and smiling down on the men of F3.

The Disclaimer

This is F3. You are here on your own free will.  I am not a professional. Push Yourself. Don’t hurt yourself.

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COP

SSH x 18 IC
Cherry Pickers x 20 IC
BAC/Reserve x 10 IC
Moroccan Night Club x 18 IC
SSH x 18 IC

The Thang

YHC was not looking for a catchy title but apparently planned a beat down that inspired one from fellow, hard working Pax, Duck Tails.  So, to the “Prison Yard” it was
Prison Yard
Station One
Pax 1 mosey to the first light pole, sprinted to the next, and moseyed to the 3rd light pole, completed 5 BBSU, and returned to Pax with the same procedure.
Pax 2 completed rotor pulls over the swing set bar until Pax 1 returned.  (To my Griff Pax yesterday, the friction is indeed real and made a huge difference today).
Flapjack. Rinse and Repeat until 15 BBSU were completed.
 
Station 2
Pax 1 mosey to the first light pole, sprinted to the next, and moseyed to the 3rd light pole, completed 5 BBSU, and returned to Pax with the same procedure.
Pax 2 completed a 5 shrug/5 shoulder press combo with coupons until Pax 1 returned.
Flapjack. Rinse and Repeat until 15 BBSU were completed.
 
Station 3
Pax 1 mosey to the first light pole, sprinted to the next, and moseyed to the 3rd light pole, completed 5 BBSU, and returned to Pax with the same procedure.
Pax 2 completed “15s” or curl sets consisting of 5 half way up, 5 half way down, and 5 full, concentration curls until Pax 1 returned.
Flapjack. Rinse and Repeat until 15 BBSU were completed.
 
Mosey back to the Startex.  Hold plank, in cadence (led by Duck Tails), until time was called….(exercises completed with coupons on our backs)

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Moleskin

When YHC gives a moleskin the inspiration usually develops from a Biblical inspiration or something revolving around love/commitment.  Today’s moleskin comes from more inspiration revolving around commitment.
First, be committed to the task at hand, and if you cannot be committed, then be a man and admit it.  Excuses are not necessary (too busy, family time, early, distance, zealots in the group, “I can’t just quit the gym etc..), but show respect to those around you by admitting you’re overloaded and dial it back.  This “being a man” about it is MUCH more respectful than leaving cliff hangers as to whether you will attend the Gloom.
Second, if in life you have priorities that are very important to you (for YHC it goes: God, Family, Friends/Job, and F3).  F3 makes me better, makes me stronger, makes me more confident, and helps with my accountability but will NEVER take precedence over the first three priorities.
ALL THAT being said: if you have an opportunity in your life, such as F3, it makes you better, and does not negatively affect those main priorities, then why not give it a shot and/or return to the Gloom on a regular basis.
Lastly, my greatest hope for this Moleskin is that; I am not “preaching to the choir”.  YHC hopes some man, built for leadership reads this and thinks “good point, I’ll see you in the Gloom with a Down Painment”
-Clean Out

News

05/04/2018 – 3rd F Roundtable Discussion – Karl’s Restaurant (Hixson)

Upcoming Qs

05/05/2018 – Ohms (Landfill)
05/07/2018 – Prosciutto (Beast Ridge)
05/08/2018 – Whittler (Hill City)
05/09/2018 – Picasso (The Griff)
05/10/2018 – Fissure (Hill City)
05/12/2018 – Q School (Landfill)