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The Dirty Half Dozen

QIC: Ohms
Date: 06/06/2018
PAX: Geek Squad, Geiger, Mr. Clean, Picasso, The Count
AO: The Griff (Vandergriff Park)

Conditions

60 Degrees and low humidity, crisp and cool for a June morning, heavy dew to keep the feet cool

The Disclaimer

This is F3.  I am not a professional and you are here of your own free will.  Modify where needed, don’t injure yourself.  Push yourself to be better

COP

– SSH x 15 IC
– Windmills x 15 IC
– Cotton Pickers x 15 IC
– SSH 15 IC
– Plank x 10 IC
– Merkins x 10 IC
– Plank x 10 IC
– Carolina Dry Dock x 10 IC
– Plank x 10 IC
– Mountain Climbers x 10 IC
– Plank x 10 IC
– Pickle Pounders x 10 IC
– LAC x 10 IC
– LAC (REV) x 10 IC
– Cherry Pickers x 10 IC
– Chinooks x 10 IC
– Shoulder Press x 10 IC

The Thang

Started off with a short mosey to the football field…gates were lock…so we found an alternate route and performed the Fat Man’s Squeeze through a locked gate. Silly Park & Rec – you can’t keep us out! Once we got into the field YHC instructed the PAX to split into pairs for some running and a total body beat down.

Raise the Roof…
Partner #1: runs the width of the football field and back
Partner #2: performs steps ups with a high knee on top of the bleachers and back down. Repeat until Partner #1 returns from his mosey across the field.
**Rinse & Repeat 5 cycles per partner
Dip Baby Dip…
Partner #1: runs the width of the football field and back
Partner #2: performs dips on bleachers. Repeat until Partner #1 returns from his mosey across the field.
**Rinse & Repeat 5 cycles per partner
Over the Hill and Far Away…
Partner #1: runs to the top of the hill and back down to the bottom
Partner #2: performs 8-count body builders. Repeat until Partner #1 returns from his hike up and down the hill.
**Rinse & Repeat 2 cycles per partner
At this point YHC was ready for a short mosey back to the flag and some Mary to end the morning activities.  Some Mumble Chatter sparked up and there were some comments about how running the hill was brutal.  So, of course instead of taking the short route we moseyed back up the hill and took the long route back to the flag.
MARY
– LBC x 15 IC
– Freddie Mercury x 15 IC
– BBSU x 15 OYO

Moleskin

Happiness comes a lot easier when you stop complaining about your problems and you start being grateful for all the problems you don’t have. Never waste a second of your life complaining. Complaining doesn’t solve problems, it attracts them. The more you complain, the more problems you’ll have.

News

6/23/2018 @ The Landfill – F3 Knoxville Q School

Upcoming Qs

Candu 6/9/2018 @ The Landfill – Be there and be shirtless….wearing nothing but a sweatband

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I Wanna Go Fast

QIC: Ohms
Date: 04/28/2018
PAX: Angus, FNG-Blanket, Buggy, Chief, Geek Squad, Mr. Clean, Sundance, The Count, Whittler, Wort
AO: The Landfill

Conditions

Sunny, clear skies, a brisk 52 deg F, with a 0% chance of rain.

The Disclaimer

I’m Ohms. I’m on Q this AM. I am not a professional, you are here on your own free will, push yourselves this morning, but modify if necessary.

COP

Windmills x 15 IC
Cotton Pickers x 15 IC
Finkle Swing x 15 OYO
LAC x 15 IC
LAC Reverse x 15 IC
Shoulder Press x 15 IC
Ass Kickers x 15 IC
Hold Plank while waiting for Buggy (shart sacking) to join the group

The Thang

Once the warm-up was completed we took a short mosey to the top Gate:

Route 66
Route from the top gate to the bottom gate and then back up to the top gate:
– 1 Burpee at Top Gate
– 2 Burpees at the first Speed Bump,
– 3 Burpees at the second Speed Bump
– 4 Burpees at the third Speed Bump
– Rinse and Repeat until you reach 11 total stops/ 11 burpees.
****The sum total of all reps is 66 Burpees and 1.0 miles
Dirty McDeuce
– L (LBCs x 12 IC)
– A (Al Gore x 12 IC)
– M (Merkins x 12 IC)
– Repeat all 3 exercises
– Catch me if you can (PAX #1: Bernie Sander while holding coupon, PAX #2: 3 Burpees and then sprint to catch partner…Flapjack)
– B (Ballerina Squats x 12 IC)
– O (Overhead Press x 12 IC)
– R (Russian Twists x 12 IC)
– Repeat all 3 exercises
– Catch me if you can
– G (Gas Pumps x 12 IC)
– H (Hip Slappers x 12 IC)
– I (Imperial Squat Walker x 12 IC)
– Repeat all 3 exercises
– Catch me if you can
– N (Never Cross Dolly x 12 IC)
– I (Incline Merkins x 12 IC)
– S (Squats x 12 IC)
– Repeat all 3 exercises
Red Barchetta
– 100 yard sprint
– SSH x 100 OYO
– 75 yard sprint
– Mountain Climbers x 75 OYO
– 50 yard sprint
– LBCs x 50 OYO
– 25 yard sprint
– Merkins x 25 OYO

Moleskin

“Slow down and enjoy life. It’s not only the scenery you miss by going too fast – you also miss the sense of where you are going and why”

News

GoRuck Tough: August 17 (Contact Angus or Vila for more info)
Tough Mudder: September 15 (Contact Ohms for more info)
Taco Tuesday see Early Bird for more info
HDHH see Whittler for more info

Upcoming Qs

  • Tuesday @ Hill City – Angus
  • Wednesday @ The Griff – Mr. Clean
  • Thursday @ Hill City – Sidekick
Posted on

Climbing Earthquakes

 

QIC: Ohms
Date: 04/18/2018
PAX: Picasso, Sidekick, Snowflake
AO: The Griff (Vandergriff Park)

Conditions

Clear skies, Full hearts, Can’t lose

The Disclaimer

My name is Ohms, and I am on Q today. This is a free peer-led workout and I am not a professional. Modify if necessary but push yourself, if you do get injured we will help you out as best we can.

COP

– Windmills x 15 IC
– SSH x 15 IC
– Cotton Pickers x 15 IC
– SSH x 15 IC
– LAC x 10 IC
– LAC (Reverse) x 10 IC
– SSH x 21 IC

The Thang

After we were nice and warm we started out by heading to the pickup truck, grabbing, some coupons, and carrying our burden to hill across the street to begin the real workout.

Dirty McDeuce
– 16 Shoulder Press, 16 Squats, 16 LBCs
– Run up & down Hill
– 16 Curls, 16 Lunges, 16 BBSU
– Run up & down Hill
– 16 Shoulder Press, 16 Squats, 16 LBCs
– Run up & down Hill w/ Coupon x 2
– 16 Curls, 16 Lunges, 16 Mountain Climbers
– Run up & down Hill w/ Coupon x 2
Red Barchetta
Designed to get the heart rate up, much like running from an unexpected 8.0 magnitude Earthquake.
– 100 Yard Dash then 100 SSHs, mosey back to start point to plank/wait for six;
– 75 yard dash then 75 LBCs, mosey back to start point to plank/wait for six;
– 50 yard dash then 50 Plank Jacks, mosey back to start point to plank/wait for six;
– 25 yard dash then 25 Merkins, mosey back to start point to plank/wait for six;
Mosey back to the Hill to pickup our coupons. Once we arrive at the hill its time for a little something else.
– Crab Walk 25 yards
– Bear Crawl up Hill
– Mosey back down Hill
– Crab Walk 25 yards
– Mosey back to Vandergriff Park parking lot carrying coupons

MARY

– BBSU x 15 OYO
– American Hammers x 15 IC
– Freddie Mercury’s x 15 IC
– Asses Up x 15 IC
– Plank x 30 IC
– 6 inch leg hold x 15 IC

 

Moleskin

“Yesterday is not ours to recover, but tomorrow is ours to win or lose”
Stop thinking about the past and plan for your future. Tomorrow should not be taken for granted.

News

Chattanooga MS Walk – April 21, 2018 9:00 Am
Hamilton County Area Special Olympics – April 21, 2018 10:00 AM
Rock Creek Brow Beater Trail Race – April 21, 2018 8:00 AM
OTB Opportunities – Recurring Fridays (Runs/Rucks)
Chattanooga GO Ruck August 2018
Memphis Grow Ruck Q3 2018
Tough Mudder September 2018

Upcoming Qs

 
04/21/2018 Prosciutto (Landfill)
 

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Eleven Minutes in Heaven

 

QIC: Ohms
Date: 03/28/2018
PAX: Fissure, Mr. Clean, Whittler
AO: The Griff (Vandergriff Park)

Conditions

Clear Skies, mid 60’s, shorts weather approaching

The Disclaimer

This is a free, peer lead workout, we do not clipboard, you are here on your own free will, modify if necessary, be aware of your surroundings, F3 and YHC is not responsible for any injury but will politely help if something were to happen.

COP

SSH x 20 IC
Windmills x 15 IC
SSH x 20 IC
Cotton Pickers x 15 IC
SSH x 20 IC
Imperial Walkers x 15 IC
With the bodies starting to get warm, YHC instructed the PAX to get ready for some suck known to F3Chatt as the Infinity Plank.
Infinity Plank – (v); the act of participating in the plank exercise, or other various exercises remotely related to the plank exercise, for an infinity amount of time.
Plank x 11 IC
Merkins x 10 IC
Plank x 9 IC
Shoulder Taps x 8 IC
Plank x 7 IC
Makhtar Ndiaye x 6 IC
Plank x 5 IC
Mountain Climbers x 4 IC
Plank x 3 IC
Peter Parkers x 2 IC
Plank x 1 IC
Now that the arms of the PAX were feeling nice and pumped, it was time to workout the lungs a little bit.
Sprint (40 yards) and then mosey back to starting position – Rinse and Repeat x 3

The Thang

Now that YHC had the feeling that the PAX should be all nice and warm by now, it was time to get started on the main event. Amongst the PAX was a graduate of an ACC school and a guy that teaches at Red Bank, so YHC realized that counting was going to be tough for this particular group…but YHC knew that the SEC Grads could pick up the slack, so we decided to do 11’s anyway.
Elevens (also written as 11s) – An exercise in which you start with 1 rep of one exercise and 10 reps of another exercise, then add one additional rep to the first exercise and subtract one rep from the second. The sum must always add up to 11.
Elevens – Round 1

  • Bicep Curls on the far side
  • Merkins on the near side
  • You must bring your rock friend with you everywhere you go.

Elevens – Round 2

  • Lunges on the far side
  • Squat Jumps on the near side
  • Rocks in the middle.  5 shoulder presses each time you run past your friend.

BOMBS

  • Partner up. PAX #1: Run 20 yards and back, PAX #2: Exercise until partner returns
  • Bent Over Rows x 50
  • Overhead Press x 50
  • Merkins x 50
  • Bench Press x 50
  • STOP…MARY TIME

MARY

LBC’s x 20 IC
Merkins x 5 IC
Freddie Mercury x 15 IC
Merkins x 5 IC
Heel Touches x 15 IC
Merkins x 5 IC
American Hammer x 15 IC
Merkins x 5 IC
 
 

Moleskin

Perseverance – steady persistence in a course of action, a purpose, a state, etc., especially in spite of difficulties, obstacles, or discouragement. Stay Strong. Stay Positive. Get Better.

News

Friday Breakfast Club – Lillie Mae’s
April 6th – Fissure, Picasso, and Vila representing F3 in the Nashville GoRuck
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

03/31/2018 – Steam Engine (Landfill)
04/02/2018 – Prosciutto (Beast Ridge)
04/03/2018 – Laces Out (Hill City)
04/04/2018 – Snowflake (The Griff)
04/05/2018 – Whittler (Hill City)
04/07/2018 – Angus (Landfill)

Posted on

VDay Bombshell Bootcamp

QIC: Ohms
Date: 02/14/2018
PAX: Mr. Clean, Snowflake, Stairmaster, Whittler
AO: The Griff (Vandergriff Park)

Conditions

45 degrees F, cloudy skies with a steady drizzle of rain

The Disclaimer

https://f3nation.com/disclaimer-and-notice/

COP

V – VUps x 14 IC
A – Ass Kickers x 14 IC
L – Low Country Crab x 14 IC
E – Elbow Planks x 14 IC
N – Narrow Squats x 14 IC
T – The Chinook x 14 IC
I – Imperial Walkers x 14 IC
N – Nose Merkins x 14 IC
E – Elf on a Shelf x 14 IC
S – SSH x 14 IC

The Thang

The PAX were on time and ready for some “action” – we started out the morning with a brief warm-up to get the blood rushing and the heart pumping. By the time the warm-up was finished, we were soaking wet and breathing heavily. We knew now that it was time for the main event.
The Cupid Plank Shuffle
We began with a short mosey to YHC’s truck. Once we arrived at the truck YHC rolled the windows down, turned on the iTunes, and with the volume high we began our Cupid Plank Shuffle.
-Begin in plank position
-Right Leg out and bring back in x 4
– Left Leg out and bring back in x 4
– Right leg kick, left leg kick, right leg kick, left leg kick
– Mountain Climbers (8 count)
– Rinse & Repeat for the entirety of the song (3 min 50 sec)
To see a visual please follow this link:
https://www.youtube.com/watch?v=g6pkTkunq9s
Tammy Wynette’s
Tammy Wynette’s country song hit, “Stand By Your Man” is the inspiration here.
Starting position: PAX 1 assumes the merkin plank while PAX 2 remains standing beside ‘his man’.
Exercise: Pax 1 does merkins in sync with PAX 2 who does deep squats. They do 10 reps either by Q call or on their own. At multiples of 10, the partners switch out alternating between merkins & squats.
Example: 1,2,3 … 10, (switch) 11,12,13…20 (switch) 21,22,23, …30 (switch), etc. until they reach 100; that’s 50 merkins + 50 squats per man.
Valentine’s Day Cards
We took a mosey around the park looking for Valentine’s Day cards that were hidden around the park by YHC. Each card had a short “poem” on them that represented an exercise.
Card 1:
“When I hear your voice, I sit-up and listen”
Sit-Ups x 14 IC
Card2:
“Roses are red, violets are blue, planks are fun, so I’ll some for you”
Makhtar N’Diaye x 14 IC
Card 3:
“I’d Climb the highest mountain for you”
Mountain climbers x 14 IC
Card 4:
“With you by my side, I believe I can fly”
Coupon Shoulder Flies x 14 IC
Card 5:
“I would run to the end of the Earth for you”
Capris Lap around Track & Shuttle Runs
-Rinse and Repeat all stations one more time for a total of 2 rounds (2/14)

Mary

H – Heel Touchers x 14 IC
E – Extenders of the Hip x 14 IC
A -American Hammer x 14 IC
R – Rosalita’s x 14 IC
T – Toe Touches x 14 IC

Moleskin

Just as Christ loves the church (Ephesians 5:27), husbands should love their wives. In saying this, Paul sets the ultimate standard in comparing the marriage relationship with Christ and the church. Such an attitude makes abuse, mistreatment, or abandonment impossible to justify. In fact, Paul demands that husbands love their wives “as their own bodies.” This includes personal care, time, and provision. A man would not leave his body “unattended” or without care for a great length of time. He should likewise not treat his wife in this manner. The Old Testament even described abandonment by a husband as an act of violence (Malachi 2:16).
It’s important to remember that “love,” as used in the Bible, means much more than simple feelings. It always comes with an expectation of action: of doing good on behalf of that person. This verse uses the Greek root word agape, which refers to a selfless, sacrificial concern for the welfare of someone else.
For that reason, Paul notes that loving one’s wife—through actions—has practical benefits for the husband as well. If a husband desires a better life, he can do so in part by investing more into his own wife. Love expressed to one’s wife certainly offers numerous benefits to a husband, including unity, better parenting, less conflict, less stress, and other factors.
NOTE**: At the end of the Moleskin, we went around the circle sharing with one another why we are thankful for our wives.

News

GRT – August
Tough Mudder – September

Upcoming Qs

February 15 – Laces Out @ Hill City (Renaissance Park) 0530
February 17 – Angus @ The Landfill (White Oak Park) 0700

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42

QIC: Ohms
Date: 1/31/2018
PAX: Mr. Clean, Pumpkin, Snowflake, Stairmaster, Whittler
AO: The Griff

Conditions

Clear skies. Low of 28 degrees F. Winds SSW at 5 to 10 mph.

The Disclaimer

F3 Nation, Inc. is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted.

COP

-SSH x 21 IC (4-count x 21 = 42)
-Mosey to parking lot across the street
-SSH x 21 IC
-Mosey to baseball fields
-SSH x 21 IC

The Thang

Today the PAX that showed up came out to give it their all on the diamond today in a 3 round series for a Jackie Robinson commemorative showdown.
Series A – Batters Up
All PAX were instructed to line up at home plate

  • PAX #1: Grab a bat/ball, step up to the batters box, and hit the ball as far as you possibly can
  • ALL PAX: All out sprint to the ball. When you reach the ball, perform 6 burpees (4+2=6……42 total burpees seemed a little unnecessary). Once burpees have been completed, perform an all out sprint back to home plate.
  • Rinse & Repeat all the way through the lineup and all PAX have batted.

 
Series AA – F3 Baseball
Performed on a baseball diamond. Pax are divided into even teams. Each team starts at its own base. Teams must complete a cumulative number of reps of different exercise at each base, for example, merkins at first, Carolina dry docks at second, Plank Jacks at 3rd, Mountain Climbers at home, and then move using different modes of transportation to the next base. Each time a team passes the base it started on, it gets a point. Team with the most points after a set amount of minutes wins.

  • 1st base: Merkins x 42
  • 2nd base: Carolina Dry Docks x 42
  • 3rd base: Plank Jacks x 42
  • Home: Mountain Climbers x 42
  • Lunge in between bases
  • Time Limit: 15 minutes

 
Series AAA – Run Jackie Run
PAX were once again instructed to line up at home plate.

  • PAX#1: call out an exercise and then sprint around bases as fast as you can
  • Remaining PAX: Perform called out exercise until PAX#1 arrives back at home plate
  • Rinse & Repeat until all PAX have done their home-run trot around the bags

Moleskin

“A life is not important except in the impact it has on other lives.”
-Jackie Robinson

News

  • Run/RUCK days starting on Mondays 0530 @ the Griff
  • Run/RUCK days starting on Wednesdays 0530 @ Beast Ridge
  • August: Go-Ruck Tough
  • September: Tough Mudder

 

Posted on

Hot Potato – Christmas Eve Eve

QIC: Angus, Ohms, Prosciutto
Date: 12/23/2017
PAX: Angus, Ohms, Picasso, Prosciutto, Ringwald
AO: The Landfill

Conditions

45 °F and most definitely shorts weather.

The Disclaimer

Angus delivered the disclaimer with as much gumption as it takes to deliver 30 Side Straddle Hops.

COP

Angus kicks off the morning with the infamous warm up
Mosey out to the ridge next to the soccer fields so we can watch the sun rise while we get beat down.
SSH x 30
Finkle Swing x 15
SSH x 30
Squat x 15
SSH x 30
HK x 15
WHK x 15
AK x 15
SSH x 30
Lunges x 15
Mosey over to the top parking lot
Inifinite Plank – All PAX hold plank for an infinite amount of time while performing plank like exercises. YHC called out the following IC.
Merkins x 15
Plank x 10
Mountain Climbers x 15
Plank x 10
Carolina Dry Docks x 15
Plank x 10
Pickle Pounders x 15
with that 15 minutes was up and the Q was passed on to Prosciutto

The Thang # 1:

Prosciutto steps in to take the following 15 (really it ended up being 17)  minutes
The PAX were instructed to partner up.  While on the wall, perform a balls-to-the-wall while your partner does an out-and-back.
After both PAX have completed the BTTW, all PAX were instructed to form a line and get in plank position.
After all PAX were in plank the end PAX performs box jumps over the planking PAX until the end. Then, the next PAX rotates in and box jumps, and so on and so on.  Repeat this 3x.
Next, all PAX were instructed to form a circle for a merkin wave; naturally, to “twelb” (in memory of Mr. Clean and all north Georgians everywhere).
Still in plank position, we performed grave diggers on both sides/arms.
PAX were instructed to move to the bathroom for wall sits in between 12 IC of:

  • Wall Sit x 12 IC
  • Muhammad Ali x 12 IC
  • Joe Frasier x 12 IC

Move to the rock pile, make a rock selection and circle up for some round robin of low curl, mid-curl, full curl. Repeated this 5 times x 10 reps each.  Each of the PAX except Picasso were instructed to move.  Per his misunderstanding of the rock selection process, he lifted the largest rock 3 of the 5 rounds; as “penance”.
** Hand-over to Ohms for the remainder of the time **

The Thang # 2:

Ohms steps in to take the following 20 minutes
Three Peat: Three different exercises put on REPEAT
-30 yard Suicides x 2 OYO
-Block facing Burpees x 20 OYO
-Snatches x 20 OYO
-Regroup and hold plank until all PAX finished
-30 yard Suicides x 2 OYO
-Block facing Burpees x 15 OYO
-Snatches x 15 OYO
-Regroup and hold plank until all PAX finished
-30 yard Suicides x 2 OYO
-Block facing Burpees x 10 OYO
-Snatches x 10 OYO
-Regroup and hold plank until all PAX finished
-30 yard Suicides x 2 OYO
-Block facing Burpees x 5 OYO
-Snatches x 5 OYO
-Regroup and hold plank until all PAX finished
 

Moleskin

Be intentional about your brothers — Angus said he’s had some conviction about how surface level the relationships can become as we come and go from the gloom. It requires every PAX actively working to better know their brothers. Connect with 1 to 3 PAX, get to know them better, and work to holding each other accountable.

News

Merry Christmas Everyone!
GoRuck Tough – 8/17
(https://www.goruck.com/event-13223/)
Tough Mudder – 9/15
(https://toughmudder.com/events/2018-nashville-half)

Upcoming Qs

Picasso @ Hill City – 12/28
Picasso @ The Landfill – 12/30
New Year Kickoff @ Hill City – 1/1

Posted on

The Wheels on the Bus

QIC: Ohms
Date: 1/3/18
PAX: Mr. Clean, Snowflake, Steam Engine, Whittler
AO: The Griff

Conditions

Whomever pissed off Elsa…needs to apologize immediately

The Disclaimer

F3 Nation, Inc. is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted.

COP

-SSH x 15 IC
-Cotton Pickers x 15 IC
-Windmills x 15 IC
-High Knees x 15 IC
-Wide High Knees x 15 IC
-Ass Kickers x 15 IC

-30 yard Sprint
-SSH x 15 IC
-30 yard Sprint
-SSH x 15 IC
-30 yard Sprint
-SSH x 15 IC
-30 yard Sprint
-SSH x 15 IC

The Thang

Although it was still cold…the weather did take a turn for the better this AM. It increased from a bone chilling 11 deg F on Tuesday to 24 deg F today. Not sure why I’m writing about this, because no matter how cold it is we always find a way to start sweating within the first 5 min of the beatdown. Anyway, here’s what went down:
Mt. Takeshita
Yes, this is a real Japanese word (Takeshita: Tok-E-Sheet-Ah). This mountain was discovered when a group of PAX showed up in the little community of Hixson, where the great explorer (YHC) led his group of adventurers over the Land (Bear Crawls) and across the Sea (Crab Walks) to the base of this glorious grass covered peak. YHC had chicken wings the night before which were wreaking havoc on his stomach. As YHC stared at the North Face of this beautiful mountain, he dreamed only of his throne made of porcelain, and forth came the name of the great mountain: Mt. Takeshita. This mountain was added to the long list of Peaks in the F3Chatt Region…..
F3Chatt Mountain Range:

  • Mt. Midoriyama – Hill City
  • Mt. Titicaca – Hill City
  • Mt. Fukame – The Landfill
  • Mt. Takeshita – The Griff

Now that I got that all cleared up, lets see what perils were faced to reach the summit.
-Wheel of Merkin (Merkin: 5 Rounds – 15 Reps)
-Lunge 15 Yards
-Bear Crawl up Mt. Takeshita
-Wheel of Merkin (Diamond Merkin: 5 Rounds – 15 Reps)
-Lunge 15 Yards
-Bear Crawl up Mt. Takeshita
-Wheel of Merkin (Wide Merkin: 5 Rounds – 15 Reps)
-Lunge 15 Yards
-Bear Crawl up Mt. Takeshita
-Wheel of Merkin (Staggered Merkin: 6 Rounds – 12 Reps)
-Lunge 15 Yards
-Bear Crawl up Mt. Takeshita
Mosey back to Base Camp
Monkey See Monkey Do 
PAX separated into 2 Teams: A and B
ROUND 1:
-Team A: Begin at designated starting point. Sprint as a Team around the track and return to start.
-Team B: Jump Squats (holding coupon) AMRAP (as many reps as possible) until Team A ‘all in’
<THEN>
-Team B: Begin at designated starting point. Sprint as a Team around nearby building and return to start.
-Team A: Burpees AMRAP  until Team B ‘all in’
ROUND 2:
-Team A: Begin at designated starting point. Sprint as a Team around the track and return to start.
-Team B: Curl and Press (Coupon) AMRAP until Team A ‘all in’
<THEN>
-Team B: Begin at designated starting point. Sprint as a Team around nearby building and return to start.
-Team A: Burpees AMRAP  until Team B ‘all in’
**NOTE: Each team kept up with number of Reps completed during each round and the Team with the lower amount of Reps had 5 burpee penalty.

 

Moleskin

Sometimes, the person whose life looks the easiest, has had it the hardest, but they’re just really good at not dwelling on the past, keeping busy in the moment, and keeping it rolling. Everyone is going to face adversity and sometimes we’re going to feel like things in our life are pretty bad…but you have to stay strong, think of the positive things, and keep in mind that things could always be worse!

News

August: GoRuck Tough
September: Tough Mudder

Upcoming Qs

Thursday (1/4/18) – Laces Out @ Hill City 0530

Posted on

All Day I Dream About AMRAP

QIC: Ohms
Date: 12/27/2017
PAX: Angus, Banjo, Whittler
AO: The Griff (Vandergriff Park)

Conditions

Cooooooooollllllllllllddddddddddd

The Disclaimer

F3 Nation, Inc. (“F3″) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted.

COP

  • SSH x 15 IC
  • Cotton Pickers x 15 IC
  • Windmills x 15 IC
  • High Knees x 15 IC
  • Ass-Kickers x 15 IC
  • LAC x 15 IC
  • Reverse LAC x 15 IC
  • Moroccan Nightclub x 15 IC
  • Shoulder Press x 15 IC
  • SSH x 15 IC

The Thang

Most newcomers showing up to an F3 workout will notice that some words appear to be made up or some sort of Spanglish….well that’s because a lot of these words are made up and they are of a different language spoken only by the people of the F3 Nation. Are you having trouble understanding the words blurted out in the Gloom? Well not today…because the routines being called out this AM are universal 😉
LAP #1

  • Simon says lap around Vandergriff Park track
    • Mosey around the track while simultaneously performing various exercises called out to you by the Q
    • Exercises: Bernie Sanders, Karaoke, Reverse Karaoke, Sprint

SUICIDES

  • (v) The act of repeatedly sprinting back and forth from a predetermined starting point to a series of lines…in this case a parking lot.
  • Suicides (5 parking space lines)
    • 20 yard sprint
    • Merkins x 15 IC
  • Suicides (5 parking space lines)
    • 20 yard sprint
    • Mountain Climbers x 15 IC
  • Suicides (5 parking space lines)
    • 20 yard sprint
    • Peter Parkers x 15 IC

LAP #2

  • Indian Runs around Vandergriff Park track
    • Start by jogging single file at a steady pace, and then the last runner in line must sprint to the front of the line, taking the place of the first runner
    • Rinse and Repeat until the entire lap has been completed

AS MANY REPS AS POSSIBLE

  • 20 Minute AMRAP
    • SSH x 25 OYO
    • Coupon Merkins x 20 OYO
    • Block Facing Burpees x 15 OYO
    • Clean & Jerks x 10 IC
  • Rinse & Repeat for the entire duration of the 20 minute timer

MARY

  • LBC x 15 IC
  • American Hammer x 15 IC
  • Flutter Kicks x 15 IC
  • Heel Touches x 15 IC
  • Freddie Mercury x 15 IC

Moleskin

A philosophy teacher once said that a mason jar can represent everything in your life. The golf balls are the most important things in your life like family, friends and love. The pebbles are all of the secondary, material things in your life like your car, house and job. The grains represent everything else. All of the small possessions in your life. If you put the grains in first nothing else will fit. If you fill the jar with pebbles or grains you won’t have room for the golf balls. The same thing happens in life. The lesson is to make sure you put the people that matter most in your life first and you will have room for the other small luxuries that life has to offer.
Some also say you could go even further and add some beer to the jar. What does the beer represent you ask? It goes to show that no matter how full your life may be, there is always room for a beer with a friend. Put the people we love first, everything else second and always make time for fun with a friend.

News

Go Ruck – August 2018
Tough Mudder – September 2018

Upcoming Qs

Saturday (12/30/2017)
– The Landfill (White Oak Park)
– 0700
– Q: Picass0
Monday (01/01/2018)
– Hill City (Renaissance Park)
– 0530
– Q: Hot Potato

Posted on

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