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Call the Law Cause We’re Coming

QIC: Co-Q (Threeskin and Prosciutto)
Date: 03/13/2019
PAX: The Count, Geek Squad (Respect), Milkman, She Shed, Ohms, Money Ball, Threeskin, Prosciutto
AO: Lions Den

Conditions

Pleasant. Shooting stars (at least two of them) – which meant clear skies – something that we haven’t seen much of lately. Nice. Positive vibes, positive HIMS in the Pax

The Disclaimer

Threeskin delivered promptly at startex. Did well

COP

1/4 mile warm up in 4 counts (8 counts for the counting impaired)

SSHs IC x 10
Arm Circles IC x 10
Forward Fold IC x 10
Merkins IC x 5

Mosey to next corner
SSHs IC x 10
Reverse Arm Circles IC x 10
Reverse Lunges IC x 10
Merkins IC x 5

Mosey to next corner
SSHs IC x 10
Seal Claps IC x 10
Squats IC x 10
Merkins IC x 5

Mosey to next corner
SSHs IC x 10
Abe Vagoda IC x 10
Lunges IC x 10
Merkins IC x 5

Mosey to starting corner

SSHs IC x 10
Overhead Claps IC x 10
Merkins IC x 10
Prosciutto’s Gold Chain IC x 10

PAX officially warm: handed Q to Prosciutto

The Thang

At this point, the PAX had already completed one 1/4 mile and more on that to come later…

All Cadence counts from this point forward will be 3/4 time signature to a 6-count beat; exercise on the up-beat only. If you’re confused or out-of-sync – you will be laughed at, spit-on and berated mercilessly. Only God can help you now…

Head over to concession stand wall for the…
Steam Engine Wall Sit Special
Snag a piece of wall:
Wall Sit x 10 IC
Come off of wall; Lunge x 5 IC

Wall sit w/ Muhammad Ali’s x 10 IC
Come off of wall; Lunge x 5 IC

Wall sit w/ Joe Frasier’s x 10 IC
Come off of wall; Lunge x 10 IC

Wall sit w/ Ray Lewis’s (Overhead press) x 10 IC
Come off of wall; Lunge x 10 IC

Wall sit w/ Bus Driver’s x 10 IC **In memory of Mr. Clean**
Come off of wall; Lunge x 10 IC

Return to the track for a merkin mile continuation, with breaks in betwixt

Remaining 3/4 Merkin Mile
Lap 1 of fellowship mosey = 1/4 mile; perform 25 merkins together

Lap 2 of fellowship mosey = 1/4 mile, perform 25 merkins together

Circle up on the Sponge Pad for 2 rounds of Circle Burp:
Round 1 = SSH while each Pax takes a turn to call “Down” to signal a burpee by all PAX
Round 2 = Squats while each Pax takes a turn to call “Down” to signal a burpee by all PAX

Return to track for final Lap

Plank IC x 10 IC
Arm Up Plank IC x 10 IC (R/L)

Circle up for Nolan Ryan’s for a few rotations around the 8 PAX present

MARY
Table saw
Hollywood
Boat-Canoe
Pistol LBC
Flutter Kick

COT

Psalms 27:4
“One thing have I asked of the Lord, that will I seek after: that I may dwell in the house of the Lord all the days of my life, to gaze upon the beauty of the Lord and to inquire in his temple.”

Prayers for Mr. Clean & Family
Prayers for Ohms’s wife returning to work
Prayers for The Count’s brother Bob

Moleskin

– 8-count the Abe Vigoda’s and you’ll definitely confuse the pax (or maybe just Prosciutto)
– Ohms shared this article about Testicular Bill of Rights in Georgia which encouraged an onslaught of MC
– Money Ball has a pretty bad high-ankle sprain AND STILL came out, slugged out a merkin mile with the cheetah’s and thanked everyone. T-Claps brother!

Where were you? What was your excuse?

News

03/30 Convergence in Collegedale

Recent Backblasts

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Forgive and Forget

QIC: Prosciutto
Date: 03/07/2019
PAX: Ringwald, Laces Out (Respect), Sunburn (Respect), Money Ball, Speed Bump, Dirk, Iron Butt (Respect), Back Pew, Peanuts, Roadhouse (Respect), Cowbell, Sunshine
AO: Hill City

Conditions

28 degrees and clear skies

The Disclaimer

F3 is a free, peer-led organization that was co-founded by the 2018 North Carolina Attorney of the year. You probably don’t want to stand toe-to-toe with the man who started it all, so keep yourself in check. Take responsibility for your own actions and also know your limits. I’m not a professional, although some call me “Pro”; it’s a very different kind of “pro” —  a saltier, thinner, hammy-er type of pro.

COP

Hit a pre-lap for any late-comers that were exiting the fartsack a few minutes late.
All exercises in Cadence:
– SSH
– BAC F/B
– MNC
– HK
– Hillbillies
– American Hammer
– Smurf Jacks
– Table Saw
*Partner up for partner exercises while partnering up with your partners
Some of these while facing your partner:
1) Bropee’s x 5
2) P1 Plank while P2 lateral hops back & forth x 5
3) P1 Plank while P2 merkins with one arm up on P2 back x 5 (switch arms)
4) Crab position and touch feet with partner (right-to-right, left-to-left) x 10
5) Fist-Bump Merkins x 10

Repeato

The Thang

The Politically Correct Indian Bear Merkin
Like a Native American run, all pax line up together. The furthest Native American in the back bear crawls to the front position while the rest of the pax are planking and waiting. Once he arrives at the very front of the other Native Americans, he must instruct the Pax to perform Merkins (3). Once that is complete, the next Native American starts walking like a bear *might.
Beast
6 exercises – 6 stations – 6 reps per station
Merkins, LBC, Lunge, Flutter Kick… ran out of time

COT

“Your wound is probably not your fault, but healing is your responsibility. If you don’t heal your wounds, you’re going to bleed on people who didn’t cut you. Your scars aren’t proof that you’re broken, they’re proof that you’ve healed.”

This morning I shared a few words about forgiveness. I’ve often felt that it takes a lot of courage to show vulnerability, so here goes:
This past week I vacationed for my Dad’s birthday with my older brother and a couple of cousins. It brought to mind some of the issues of the past, from a relationship perspective. I’ve got a great Dad, there’s no issues there, and my brother is my big brother and he was kind of like a younger version of my Dad. There have been moments, though, where I’ve been underwhelmed as a son in how a situation was handled. Times where there was lack of support, complete lack of consideration or -the worst- just feeling like you’re second-best in someone’s eyes. In those times, I’d often reflect and question why. Not understanding why there was not much of a connection or just that you were “in the way.” This was difficult at a young age to have to navigate.
In those times, it was my mother who would offer very poignant advice in an extremely simple and efficient way; “Turn the other cheek”, or, “Kill them with kindness”, or “Don’t show them how much it hurts you, show them how much you still care”, she’d say. These simple (yet effective) musings have made a profound impact on me as a person and still do.  And when executed properly, work without fail.
Anyone who knows me, knows that forgiveness is something that I can’t live without. I find myself asking for forgiveness more often times than I deserve to receive. 
I recently read that the simple phrase, “Vengeance is mine” is mentioned in 27 verses in scripture (e.g. Proverbs, Deuteronomy, Romans, Paul’s letters, Gospels, etc). I’m not a super intelligent guy, but if something is mentioned that many times, I say it’s probably worthwhile advice. These three words, are enough for me to take with me into daily battle knowing that I’m not alone, that we have a Father who loves us and cares for us and that He alone will handle the dirty work. It’s our job to follow the example his Son illustrated time and time again by forgiving others, as they will inevitably fall short of expectation.

Prayers:
Money Ball – workplace situation
Laces Out – Family member
The Count’s family
Peanuts’ Father-in-law
Back Pew’s travel

Moleskin

The Native American exercise worked well and we didn’t use racially insensitive words during the exercise. 
Ringwald suggested that Native American music would pair well with the effort; what a guy! Always next time…
Bropees are a thing and they’re definitely much more fun with a bro
*Money Ball’s bear crawl looks like a bear who has never actually walked like a bear; sideways.

News

– 03/09 2.0 Day
– 03/30 Convergence in Ooltewah
– Red Bank Baptist’s “Man Church” kicking-off. Check Slack channel #Faith for more details (Money Ball or Laces Out can also provide more info).

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F-311

QIC: proscIutto
Date: 02/27/2019
PAX: Coin Purse, Sidekick, Ohms, Geek Squad, Magnum, FNG-Plinko, Loan Shark, Milkman, Mr. Clean, Ringwald, Candu, Whittler, Ducktales, Vila
AO: Lions Den

Conditions

Doesn’t matter; worked out

The Disclaimer

You’re here because you chose to be. Good job and thank you. I’m going to do my best to push all of us. You’re going to do your best to not get hurt. Don’t try to Parkour/“tony hawk” the pavement like Fissure. And if you choose not to heed this advice and you get hurt then try and stick it out like Fissure, remember this is voluntary and while I may appear to be a pro – this is my first time too. *smile for the camera*. Go-Time

COP

Mosey to lot with lights:
Burpee x 5 oyo
SSH x 15 IC
PARTNER UP for Partner stretch:
P1: Arm Hang x 10 IC while P2: Hamstring stretch – Flapjack
Burpee x 4 oyo
ST Squat x 10 IC
Lunge x 10 IC
SSH x 12 IC

Burpee x 3 OYO
High Knees x 10
Windmill x 10
Make America Great Again Mosey to Middle school
Just a run with intervals of High knees, Karaoke, Bernie Sanders, Human Bi-Pedals … stop at hill with light poles to collect Ringwalds sound sytem

The Thang

Queue the 311 playlist on the Block Rocker
11s
3 – 11’s to the sounds of 311 (increment at bottom, decrement at top)
Round 1: Uphill BBSU/Merkins – run two light poles
Round 2: Pickle Pounders/Jump Squats
4 Gassers in the Middle School parking lot with Gotham City Spotlights
10-count(s)
Round 3: Mtn Climbers/Monkey Humpers
Mosey back to startex; Due to the pax spreading out, YHC called for an omaha – circle up for 10 more merkins in cadence for good measure.

COT

From time-to-time, YHC loves sifting through the Q-Source for good inspiration. I’ve read this particular piece on the King/Queen multiple times; each time learning something new/different.
To be very brief, the F3 reference to King is simply,“The Daily Discipline Of Physically Training The Body…A man’s Right relationship with himself—his Fitness—begins with his body”. And the F3 reference to Queen,“The Daily Discipline Over What Is Put Into The Body – Man does not stay Fit through exercise alone.”
The two of these work in partnership, just as a royal King and Queen would do. So, the metaphoric King/Queen here is no different. No matter what you do from a disciplined approach to exercise, you mustn’t neglect the thing that fuels the King. Hand-in-hand. True partnership. True discipline.
In YHC experience, the Queen is often times the ruler of the house; a little tongue-in-cheek, I do admit. But #truth nonetheless.
Counterama
Namerama
Announcearama
Ball Of Man

Moleskin

– This morning’s mumblechatter reached a fever pitch this morning. Hold the “mumble” – this was full-on Conversation; Sidekick loves to chit-chat. He’s done this enough this month, though – he’s got it figured out. He’s tired of listening
– Ohms has a “Swole Miss” Shirt. It’s awesome. I was jealous only for a moment. Then I remembered that U of SC win last week. 79-64
– 311 is from Nebraska, except for one guy who’s from California…
– Candu loves 311; he’s been to many concerts.
– It was funny hearing the banter between old school / new school. Coin Purse giving Sidekick a hard time; Sidekick getting the last laugh.
– Speaking of Coin Purse – YHC asked if he knew who 311 was —> Nope… Cache this moment as the point when I really felt old.
– Music makes beatdowns less painful or more manageable. End of story
– Time caught up to us and we didn’t get to my new concept – Maybe it’ll get worked in at Hill City.

News

Jabooti’s Coming of Age Tale is this Friday. Support and check for details in Slack #Announcements channel
– 2.0 Day set – March 09 @ 0700 at The Landfill; bring those young men for the Mr. Clean show. Fun will be had by all – Details in #Announcements
– March 30th Convergence of all AOs in F3 Chattanooga Region – Details in #Announcements
– If you’re interested in Q’ing in March, get signed up today. Talk with your AOQs to get a date. Give back to your brothers
– Give blood if you can – They keep calling me. Please, make it stop!

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CSAUP 01 – The Inaugural “Tuff Muff”

QIC: Ohms, Picasso, Prosciutto
Date: 01/05/2019
PAX: Candu, Care Bear, Cowbell, Deep End, Dirk, Ducktales, FNG-Uncle Fester, Fissure, Free Candy, Goose, Iron Butt (Respect), Jambo (Willy Loman), Laces Out (Respect), Milkman, Moondance, Mr. Clean, Ohms, Picasso, Prosciutto, Ringwald, Roadhouse, Shatner, Skitch, The Count (Respect), VSquared
AO: Lions Den, Landfill, Hill City

Conditions

Got colder as the morning went on. Started out temps hovering around 40 degrees – by mid-morning temps were in mid 30s with windy conditions by the river. The joys of a 3 hour and 45 minute event

The Disclaimer

Delivered three times

Lions Den (Ohms Q)

COP

– Quad Stretches Right Leg x 10 IC
– Quad Stretched Left Leg x 10 IC
– Finkle Swings x 15 IC
– Windmills x 15 IC
– Cotton Pickers x 15 IC
– Willie Mays Hays x 15 IC

The Thang

Round 1 (Cardio)
– SSH x 20 IC
– High Knees x 15 IC
– Wide High Knees x 15 IC
– SSH x 20 IC
– Ass Kickers x 15 IC
– Imperial Walkers x 15 IC
– SSH x 20 IC
– Squat x 15 IC
– Lunge x 15 IC
– SSH x 20 IC
– Slow jog around the track
Round 2 (Infinity Plank)
– 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
– Makhtar NDiaye x 10 IC
– Slow jog around the track
Round 3 (Shoulder Blaster)
– LAC (FWD) x 10 IC
– LAC (REV) x 10 IC
– Cherry Pickers x 10 IC
– Chinooks x 10 IC
– Cherry Pickers x 10 IC
– Shoulder Press x 10 IC
– Moroccan Night Club x 10 IC

*Endex ~0600 – Mosey to Hill City

Landfill (Prosciutto Q)

After the disclaimer, it was decided that instead of yelling “Halt!” at the end of cadence exercises, Pax would yell “Muff!”

COP

Quick warm-up; no waiting – no stopping in between exercises
SSH x 10 IC
Mtn Climbers x 10 IC
ST Merkins x 10 IC
CDD x 10 IC
Alternating Shoulder Taps x 10 IC
10-down
SSH x 10 IC
High Knees x 10 IC
Lunges x 10 IC
Wide High Knees x 10 IC
Smurf Jacks x 10 IC
10-down
Toe Merkins x 10 IC
Prisoner Squats x 10 IC
Jump Squats x 10 IC
Toe Merkins x 10 IC
10-down
Imperial Walker x 10 IC
Pistol LBC x 10 IC
American Hammer x 10 IC
Dolly x 10 IC
Flutter Kicks x 10 IC
10-down
Elbow Plank x 10 IC
High Plank & Hold Knee to chest (L/R) x 10 IC
High Plank & Kick-out (L/R) x 10 IC
High Plank with Moon Gods (L/R) x 10 IC
Peter Parkers x 10 IC
10-down
**Mosey to the rock pile for two small dwaynes**

The Thang

 
Steam Engine’s “Wall Blaster”
Wall sit w/ Muhammad Ali x 15 IC
Wall sit w/ Joe Frazier x 15 IC
Wall sit w/ Push Press x 15 IC
Wall sit w/ Side Raises x 15 IC
Wall sit w/ Bus Driver x 15 IC
Rinse & Repeat with little dwayne’s
Air Chair & 1 round of “Prosciutto’s Gold Chain” (just because) x 20 IC
*Mosey over to the little hill
Death Crawl
3 Merkins at every Cone; Bear crawl cone to cone
*Mosey to pavillion
Block Party
(1:2 exercise ratio with coupons)
1 merkin on rock – 2 rock curls
2 merkins on rock – 4 rock curls
3 merkins on rock – 6 rock curls
4 merkins on rock – 8 rock curls
5 merkins on rock – 10 rock curls
-10 count-
5 merkins on rock – 10 rock curls
4 merkins on rock – 8 rock curls
3 merkins on rock – 6 rock curls
2 merkins on rock – 4 rock curls
1 merkin on rock – 2 rock curls
-10 count-
1 merkin on rock – 2 shoulder press
2 merkins on rock – 4 shoulder presses
3 merkins on rock – 6 shoulder presses
4 merkins on rock – 8 shoulder presses
5 merkins on rock – 10 shoulder presses
Wheel of Merkin x 3
Grave Diggers Wheel of Nolan Ryan’s – L/R
Incline/Decline/Dip routine – each to 10 IC – 3 rounds
6MOM
War Hammer (WWII Situp & American Hammer) – 1:4 ratio
*Endex ~0800 – Mosey to Hill City

Hill City (Picasso Q)

COP

Calf Raises x 10 IC
Baby Arm Circles x 10, Reverse IC
Calf Stretches x 20 seconds IC
Parker Peters x 10 IC
Quad Stretches x 10 IC
Downward Dog x 10 IC
Cobra Pose x 10 IC
Back Stretch x 10 IC
Stuck Windmills x 10, Swap

The Thang

Whole Lotta Rosie
“Fourt’two thirt’nine fiftysix, You could say she’s got it all”
42 – LBCs
36 – Big Boy Situps
59 – Flutter Kicks
Thunder Struck
“I was caught, In the middle of a railroad track, I looked round, And I knew there was no turning back”
20 Merkins
45 seconds Plank
15 Merkins
30 seconds Plank
10 Merkins
15 seconds Plank
“Beating in my heart, The thunder of guns, Tore me apart”
Let There Be Rock
“In the beginning, Back in nineteen fifty-five, Man didn’t know about a rock ‘n’ roll show, And all that jive”
5 Rock Squats IC
10 Rock Chest Press IC
15 Rock Curls IC
20 Rock Rows IC
It’s a Long Way to the Top (If You Wanna Rock ‘N’ Roll)
“I tell you folks, It’s harder than it looks, It’s a long way to the top, If you wanna rock ‘n’ roll, It’s a long way to the top, If you wanna rock ‘n’ roll”
Partner Rock Toss Up Mt Midoriyama [aka Daisy Chain] x 2
Stiff Upper Lip
“I keep a stiff upper lip, And I shoot from the hip, I keep a stiff upper lip, And I shoot, and I shoot, Shoot from the hip, Yeah, I shoot from the hip
Left Side Plank x 20 IC
Right Side Plank x 20 IC
Willy Mays Hays x 20 IC
Glute Bridges x 20 IC
Pickle Pounders x 20 IC
Hells Bells
“Hell’s bells, Yeah, hell’s bells, You got me ringing hell’s bells, My temperature’s high, hell’s bells”
All PAX hold Plank while one PAX at a time runs to the Drum Jungle and rings the bell. The faster each PAX runs and rings the bell, the faster we get done.
Drum Jungle will be about 100 yards away
Have a Drink on Me
“So don’t worry about tomorrow, Take it today, Forget about the check, We’ll get hell to pay, Have a drink on me”
DONE – TUFF MUFF 2019 in the books

COT

CSAUP 01 dedicated to Best-in-Show’s Dad who suffered a major stroke the morning of the event. Prayers go out to him and his family during this very trying time.

Moleskin

  • T-Claps to the guys who conquered the full Muff: Deep End, Mr. Clean, Picasso, Skitch, Ducktales, VSquared, Prosciutto, Fissure, Ohms, FNG-Uncle Fester, The Count
  • T-Claps to those who conquered the half-muff (Hill City to Coolidge): Ringwald, Laces Out
  • When you name an event like the “Tuff Muff” – the mumble chatter takes care of itself
  • Yelling “Muff!” instead of “Halt!” never gets old. Never.
  • Draw string bags aren’t the most comfortable running bags
  • Free Candy might be the most considerate dude ever – he brought water and poured it in individual cups for the CSAUP’rs and also offered some honeybuns to replenish electrolytes calories; What a guy!
  • Landfill dog-walker joined in on some dip action with dog on leash (Cade); said he knew a guy in F3 — yep! we all do 🙂
  • Let’s just say, we are glad the facilities at the Landfill were open today – What say you Fissure?!
  • Whole lotta Rosie might be tough to remember the measurements, but it sure isn’t tough to talk about that Rosie in the context of the Tuff Muff.
  • Whiskey in a plastic container looks like urine
    • Further, whiskey shot(s) after a CSAUP are now a staple (Thanks Picasso!)
  • Coolidge passerby who took photo at the end wearing Vancouver Canucks toboggan doesn’t watch hockey; but he took our photo so that’s awesome
  • Picasso loves AC/DC and is creative
  • Picasso drinks Kale Tonic medicinal tea after getting Muff’d; meanwhile, Ohms drinks whiskey laden coffee at a restaurant that doesn’t serve alcohol. It’s “Legal”.

News

 

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New Year’s Day 2019

QIC: Co-Q (Fissure & Prosciutto)

Date: 01/01/2019

PAX: 9-Volt (Respect), Care Bear, Coin Purse, Cowbell, Deep End, Early Bird, Fabio, Fastlane, Fissure, Free Candy, Geek Squad, Gisele, FNG-Hector (Cesar Nicole), FNG-Hobo (TJ Mitchell), Jabooti, FNG-Loan Shark (Craig Smith), Milkman, Ohms, Picasso, Poacher, Prosciutto, Rug Doctor (Respect), Skitch, VSquared, Venus, Wuzntme

AO: The Landfill

Conditions

Lots of fog. Lots of humidity. Mid-50s. Gates closed, but no one cared. Got better anyways. Red Bank Po-Po showed up at 7:15am. Glad they have 7am on the sign…

The Disclaimer

This is F3.  I am not a professional.  You came here freely.  Push yourself don’t hurt yourself.

COP

SSH x 20 IC
Imperial Walkers x 15 IC
Windmills x 10 IC
SSH x 20 IC
Slow n Low Merkins x 10 IC
Slow n Low Werkins x 5 IC
8-Count Body Builders x 10 IC

Mosey to bottom parking lot by dog park

Carolina Dry Docks x 10 IC
Little Baby Arm Circles x 15 IC then reverse
Shoulder Press x 15 IC
Seal Claps x 15 IC

Mosey to Middle parking lot

Slow n Low Squats x 10 IC
Lunges x 10 IC
Flutterkicks x 25 IC
Little baby crunch x 25 IC

SSH x 10 normal pace, x 10 quick, x 10 quicker

The Thang

(Prosciutto takes hand-off from Fissure)

Given the large number of PAX today, Pro asked for the group to form two “flights” at the bottom of the very large hill.

1) BIG HILL RUN

Each flight would run up the hill. At the top, any ‘hands on knees’ from any pax would result in a burpee penalty.

Two runs, and 5 burpees total completed.

2) Wheel of Merkin (3 revolutions)

3) Partner Work

A DORA is a great exercise routine, but sometimes both partners do not do equal reps. So, call this an accountability Dora, if you will. Both PAX complete the same number of reps each to a total number.

Mosey to the rock pile along the uphill road, form two lines 2 by 2.  The man across from you is your partner. Partner 1 – grab a rock.

Instead of a Dora, this is a stationary partner exercise with three exercises. While P1 is performing 25 reps of the called exercise P2 will perform another exercise AMRAP until P1 is complete.  P1 hands rock to P2, P2 completes exercise for 25 reps and P1 completes exercise AMRAP. 3 rounds completed of 50 total reps each  per partner

Round 1:
Squat with Rock / SSH; complete 50 reps each PAX

Round 2:
Curl with Rock / Lunge; complete 50 reps each PAX

Round 3:
Tricep Extension / SSH; complete 50 reps each PAX

**Run up park road until you see the speed bumps on the hill and cones

4) The Beast

The Beast (6 exercises repped 6x with sprints in between each cone; 6 exercises per cone) aka “Mark of the Beast”. Round assignments as follows:

1. Jump Squat
2. Wide Merkins
3. Parker Peter
4. Jump Lunge
5. Smurf Jacks
*6. Out of time…

Baton passed back to Fissure for a few minutes of Mary

Flutterkicks x 19 IC
Heel touches x 19 IC
LBC’s x 19 IC
American Hammers x 19 IC

COT

(Prosciutto): I generally struggle with New Year’s resolutions. Instead, I feel a year-in-review works better. Goals are a great thing, if you you’re a “goal person” that can take assessment and track progress of that. Truth of the matter is, most people aren’t dedicated enough to track that progress.

Besides, if the goal matters that much to you, why wait? What are you waiting for? Start now. Don’t just wait for a date on the gregorian calendar which is “fictitional” at-best (I know-I know— the word might not be “fictional”; see Moleskin).

So, a year-in-review is a great way to come up with what you’re going to do next.   What worked? What didn’t? What can be better? That’s how I go about my next step. How I think about my goals. You should, too.

Moleskin

  • Three FNGs takes hard work and determination when the naming comes. New Years eve made everyone brain-dead this morning
  • Props to Venus for coming out, even though he was sick with mucous.
  • Cleveland guys clown-car’d; nice effort
  • Picasso has almost more goals than we had in Pax count for 2019 – well done – large aspirations
  • “Fictitional” isn’t a word (yet), just ask Whittler and Fissure who laugh/point fingers at you when you mess up fancy vocabs; not funny guys – #feelingsHurt #sadPanda

News

  1. Saturday 01/05 – Cleveland Q-School at The Battery is going to be lit! Abcess will be there to show you the ropes
  2. Also, Saturday 01/05 – Chattanooga Inaugural CSAUP born out of stupid male testosterone and challenges to better the TEAM!

 

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Attitude + Effort

QIC: Prosciutto

Date: 12/13/2018

PAX: Blackhat, Early Bird, Free Candy, Iron Butt (Respect), Moondance, Ringwald, Roadhouse (Respect), Skitch, Sunshine, The Count (Respect)

AO: Hill City

Conditions

According to my 2003 Honda ViperCast which may be slightly outdated tech at this point, 41 degrees, very little wind off the waterway except some bad air/fumes blowing around Ringwald.

The Disclaimer

Modify if necessary. Give your best effort today. YHC has no knowledge of prior or existing conditions which may limit some movements.

Just after the disclaimer, YHC issued a challenge that each of the PAX keep someone else in mind (whether it’s another Pax who couldn’t be here today or someone else) for whom they can draw inspiration when reps get tough. (More on this later)

COP

(1) Up Straddle Hop, In & Outs, Hillbillies
(2) Fire Hydrant, St Bernard Squats, ST Merkin
(3) BAC F/B, Ray Lewis, Arm Raise, Seal Clap, MNC, Smurf Jacks, High Knees

Mosey to street along/in front of theatre

The Thang

7’s with Mike Tyson’s & Bear Crawls
Starting on the curb, perform first MT then bear crawl (modified; lunge) to opposite side of the road and increment MT until you hit 7

*Zero mumblechatter here as work was done; mosey to rhino

Ab wheel (LBC) x 5 revolutions
Circle Burp | SSH

Mosey to rock pile below purp-skurp rhino

Block Party
(1:2 exercise ratio with coupons); Sanity-check with The Count on maths for clarity
1 merkin on rock – 2 rock curls
2 merkins on rock – 4 rock curls
3 merkins on rock – 6 rock curls
4 merkins on rock – 8 rock curls
5 merkins on rock – 10 rock curls

-10 count-

5 merkins on rock – 10 rock curls
4 merkins on rock – 8 rock curls
3 merkins on rock – 6 rock curls
2 merkins on rock – 4 rock curls
1 merkin on rock – 2 rock curls

Howling Monkeys routine x 5 revolutions

Mosey to purp-skurp Rhino

Curb Calf Raises x 12 IC

LT Dan Taylor
1:4 Ratio – (Squat : Jump Lunge) – until Q calls it – finished at 6 squats : 24 jump lunges

6Mary
Dixie Stampede (from F3 Nashville) – Pax line-up on their six and alternatively hold 6″ & 18″ (perform Hello Dolly’s until switch is called; 10-10-5-5 all IC)

Infinity Plank:
 – Regular Plank x 5 IC
 – Plank w/ Right arm raise x 5 IC
 – Plank with Right arm & Left leg raise x 5 IC
 – Regular Plank x 5 IC
 – Plank w/ Left arm raise x 5 IC
 – Plank with Left arm & Right leg raise x 5 IC

COT

First: The challenge YHC offered at the start of the workout was a carry over from a quick discussion at Lions Den yesterday. If there’s someone on your mind, make it a point to reach out to them as soon as possible. You never know why that thought crossed your mind, but it was for a reason or there was a purpose. Never miss an opportunity to act upon reason. They might need it.

Second: No matter where you are in life, the two things you can control each and every day are your attitude and your effort. 9 quick hitters I like to remind myself of at-random to ensure I’m on track of this daily regiment:

  1. Be early
  2. Be prepared
  3. Leave your comfort zone
  4. Positive Mindset
  5. Energetic
  6. Be coachable
  7. Do extra
  8. Push others beyond their best
  9. Give praise
  10. Thank God

BALL OF MAN

Moleskin

You can always learn alot when you put monkey humpers in the weinke. First, eye contact with your monkey is paramount. Second, if you wink at it – it doesn’t feel as awkward. Alot of that’s what she said moments in describing the movement and form.

Sometimes even offering a ride cannot beat the fartsack for your FNG. Note: Make sure you have their house key or can enter without fine or violation


Toboggans (i.e. “skully’s”, “beanies”) aren’t really great for 40+ weather; especially when you’re cracking jokes at 5:34am and the regular hits aren’t working. YHC was sweating before the warmup.

News

Free Candy’s debut Landfill Q on Saturday is Christmas themed; Christmas sweaters (tacky, or otherwise) will be celebrated, not frowned upon. As with all Free Candy offerings, shoes are recommended (not required).

This is the last weekend for the Cleveland launch. The Count on Q 

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4th Time Around The Sun

QIC: Prosciutto
Date: 11/28/2018
PAX: Candu, Flemish, Geek Squad, Mr. Clean, Ohms, Snookie, The Count, Whittler
AO: Lions Den

Conditions

Mid 20’s. Everyone sitting in their car until about 6 minutes prior to beatdown. Then we froze. Fingers & toes

The Disclaimer

Provided while walking very gingerly; hinting that everyone can and should modify if necessary. Also indicated that this was going to be a re-boot of YHC’s F3 birthday

COP

Mind was cluttered/numb with what to do for COP; like a mental tennis match.
Started two minutes late due to audible on coupons since Ohms showed up about 25 seconds after 0530. Mr Clean to the rescue. We mosey’d around the lit parking lot, then YHC found some traffic cones (5 to be exact; perfect) spaced out 5 feet or so each.
Walking 10’s
Starting at the first cone, complete a merkin. Increment 1 merkin at each cone until you return to the first cone. quick math: 55 merkins in less than 2 minutes (recommended reading: Moleskin #5).
In his backblast from 11/28/2014, CSPAN referred to his warmup (COP) as “Old school and old man slow and painful with planks held way too long”. Noted.
Plank-o-Rama:
** Do not un-plank until “recover” is called **
– Plank x 10 IC
– Left arm up plank x 10 IC
– Right arm up plank x 10 IC
– Peter Parkers x 10 IC
– Plank x 10 IC
– Parker Peters x 8 IC
– Slow tempo (ST) Merkins x ? IC
*Recover as everyone was properly warm
– SSH x 20 IC (YHC was mocked for the single wheel straddle hop)
– ST Squats x >10 IC
(mind went numb after this, cannot remember; sorry PAX)

The Thang

6 Painstations set up 25-50 Yards away from each other in a long rectangle parking lot.
3 exercises per station; 20 reps of each excercise. One time around equals 360 reps of 18 “different” exercises.
360
1: SSH, Monkey Humpers, Imperial Walkers
2: Flutter, Dollys, LBC
3: CDD, Merkins, Moroccan Night Clubs
4: Rosa, V-ups, Freddy Mercuries
5: Bent Over Rows w/ coupon, Bicep Curl w/ coupon, Squats
6: Calves, Incline Merkins, Decline Merkins.

COT

To quote CSPAN: “It is a disappointing state of our country that we need a holiday to remind us be thankful, especially when we have so many gifts and blessings in our lives. We discussed that the negative of this world becomes our focus, when really if you take a full 360 degree look around to fully understand the blessings you have.”
Well said, brother. To step into that further, I am truly indebted to F3 Fort Mill and CSPAN and all the men who were there at my F3 anointing. I could’ve been Salami, Meat Section, Cold Cut or whatever else some shouted out (“Italian Job” was taken, they said). But alas, they settled on “Prosciutto”. I cannot explain how grateful I am to have had the opportunity to post that day, post here today 4 years later and be part of something so special where we live. Sharing F3 with others is something I love to do and will continue to do. It may not be for everyone; there will be cynics and haters. The shield lock is a real thing. The COT is a real spiritual uplift and Q’ing gives a great sense of leadership and belonging. That’s what I needed that day 4 years ago, but didn’t know it. As I sit here today, I now know that. I’m a much better man today than I was 4 years back. Jay-Z said it best, “What more can I say?”
I requested this morning’s “Ball of Man” (BOM) be a real ball of man, not just fists in the middle simulating a half in-half out feel. The BOM felt right and I will submit that this is how it should be from this point onward in the COT’s. We’re all in this fight together and to feel a man standing next to you and “holding you up” is what we all should feel in the BOM. Aye!

Moleskin

  1. Surprisingly very little mumble chatter. Most folks like to give me a hard time because I’m always razzing others. Easy crowd this morning. I did a better job of riding my own ass.  Man Challenge: Try harder next time PAX.
  2. Even though we all froze in our fingers and toes, there was Mr. Clean sweating – I believe the man could sweat in a dry ice bath. His running temp is a tick warmer than the rest of us.
  3. Speaking of weather temps — this can alter your thinking. My mind went numb when the cold air hit it and I couldn’t articulate anything. Brain freeze
  4. To quote the intelligent Picasso, “What doesn’t Mr. Clean have in his trunk?” is probably the greatest mystery to never be solved. Mr. Clean saved the day with his tetanus-laden brake rotors, though. Perfect for a cold coupon.
  5. Snookie loves to run. Snookie does not love to Merkin. Good thing we only had Inclines, Declines, Regular Merkins and Carolina Dry Docks.
  6. Someone (protecting the innocent) suggested that we get Ohms a clock that works – great idea!
  7. Geek Squad is everywhere. I was in Cleveland on Saturday, he was there, I was at Hill City last week, he was there too. He does OTB rucks with Mr. Clean in Soddy…. Someone get this man the golden glove, turkey, turnover chain, lapdance or whatever the pax are doing these days. He has earned it.
  8. Flemish was supposed to go to Beast Ridge this morning. Missed the exit and just kept on truckin’. All the way to Red Bank City High School Lions Den RB Baby yea!
  9. These Holiday greeting cards are the jam. Thanks Clean! Y’all get some!

News

Service Project opportunity this weekend. Check-in with Geek Squad and/or Vila for Details.
Launch # 3 in Cleveland; attend as you are able

Upcoming Qs

It’s end of month, help your AOQs and sign-up for Q’s in December as soon as possible.
 

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911 What’s your Emergency?

QIC: Prosciutto
Date: 11/24/2018
PAX: FNG-9 Volt, Abcess, Bubbles (Respect), FNG-Brady Bunch, FNG-Casanova, Deep Dish, Geek Squad, Rhythm, Rug Doctor (Respect), FNG-Short Stop, Sidewinder (Respect)
AO: The Battery

Conditions

45, foggy, grounds were wet from overnight rain.

The Disclaimer

Thank you for coming. This is a free, peer-led workout. You’re here by your own decision and are encouraged to modify where necessary; your Q does not have any prior knowledge of pre-existing conditions/injuries. Do your best and provide maxium effort.

COP

Burpee x 5 OYO
SSH x 20 IC
Lunge x 10 IC
Burpee x 4 OYO
Mommy Maker x 8 IC
ST Squat x 10 IC
Burpee x 3 OYO
High Knees x 10 IC
Windmill x 10 IC
Burpee x 2 OYO

**Long Mosey to top of Hell Hill by the pool; detour doing bernie’s, karaoke and high knees to get the heart pumping

The Thang

Pre-beatdown, YHC set up a baseball diamond in the dark. Used for the partner carry exercises to follow:
Partner Carries
Pair up with someone of similar size/stature. P1 carries P2 to second base; switch and P2 carries P1 home.  Immediately after carry, heels on curb and wait for 6. For an all you got Spartan Run.
Round 1: Fireman Carry
*Spartan Run
Round 2: Wheel Barrow
*Spartan Run
Round 3: Piggy Back
*Spartan Run
– 5 Burpees OYO
Partner Planks
Pair up with a different partner for some partner planking
R1: P1 Planks while P2 performs 20 Decline Merkins with feet on back of P1 planking; Flapjack
R2: P1 Plank and hold P2 Ankles as P2 performs 20 BBSU; Flapjack
Mosey down Hell Hill & circle-up for two rounds of “Circle Burp’s”
Circle Burp
Exercise performed in a circle with all Pax present. Exercise is called, and all Pax perform that exercies AMRAP until it is their turn to call “down” which signifies when all Pax stop, drop and do a single burpee, then return to called exercise
R1: Monkey Humpers
Bernie sanders up Hell Hill and back down
R2: Alternating Shoulder Taps
Wheel of Merkin
All pax, again, form circle & plank until it is their time to perform the # of merkins in that revolution
5 rounds completed.
Ratchet’s Shoulder Blaster
While keeping arms up perform the following back to back:
Baby Arm Circles (Fwd/Bkwd) x 10 IC
MNC x 10 IC
Cherry Pickers x 10 IC
OH Claps x 10 IC
MNC x 10 IC
YHC opted to end it here as his shoulders were resembling that of a properly smoked ham; YHC should know!
6MOM
Pretzel x 10 IC (R/L)
Hollywood x 12 IC (R/L)
Box Cutter x 12 IC
LBC x 20 IC
Time called.

COT

Three pillars of F3

  1. Workouts are held outside (rain or shine)
  2. Workouts are peer-led
  3. Leave no man behind, leave on man unchanged

Shovel flag symbolism
YHC had the opportunity to talk with long-time and fellow F3 Chattanooga pax at Early Bird’s wedding last weekend. Since he and his family have moved out of town a year or so ago, he has assumed responsibility at his new church leading a men’s ministry. He has successfully launched F3-esque workouts for these men without actually tapping into F3 Atlanta. He shared his thoughts on the shovel and what it means and how he’s used it as a discussion point for other men to understand their role as men and in the community – we discussed the deep symbolic nature of the shovel. From this conversation, I drew inspiration.
Simply put, a shovel is just an object, but with it there are so many inherent uses. In order for the shovel to be of any use, someone has to implement it. YHC shared a time when he wished he could just tell the shovel to dig a french drain for him and sit back and watch. Obviously cannot happen, as it is an inanimate object that requires an applied force. I likened the shovel to the relationship a man has with another man and the opportunity we have to help inanimate men (Sad Clowns) to become useful tools in our community through F3. In order for a man (a shovel) to be successful, he needs the help of another man (a force) to implement him in the community, to show him how he can be useful. YHC challenged the group to be that force, to guide other useful shovels in the community

Moleskin

  • Rhythm brought one of his 6 (?) kids in his brood and a friend of his; they were late. So, naturally, YHC asked the then-FNG (later, “Short Stop”) if they have a clock at home and if they knew how to read it; Confirmed.
  • As we were performing partner planks, YHC hears a siren alarm going off. Sounds like a ringtone. Look over and there’s Rhythm talking to Emergency Dispatch. Apparently he accidentally hit the emergency call button — out of breath, he explained there was no emergency (only that he was getting smoked at a workout). Aye!
  • Had a Wayne’s world moment as traffic seemingly was coming through. “GAME OFF!”…. “GAME ON!”

News

Cleveland Launch #3-5 coming up. All pax of Chattanooga are encouraged to try their best to support local AOs and support the launch of Cleveland. Meaning, fartsacks are strongly discouraged. STRONGLY.

Upcoming Qs

12/1 – Threeskin
12/8 – Sidekick
12/15 – Fissure
12/22 – Rug Doctor
12/29 – Sidewinder

 

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One Hot Minute

QIC: Prosciutto
Date: 09/29/2018
PAX: Care Bear, Cherry Log, Choir Boy, The Count (Respect), Doodles, Fabio, Free Candy, Geek Squad, Peanuts, Ringwald, Rug Doctor (Respect), Secret Sauce, Sidewinder (Respect), Snowflake, Venus, VSquared
AO: Landfill

Conditions

65, 95% humidity and 100% chance of getting better, one minute at a time.
You always know when we’re in the 60’s because Snowflake busts out the Gator sweatshirt.

The Disclaimer

Delivered and off we went!

COP

Dynamic Stretch Routine
**Run to Bottom of AO
Merkins x 10 IC
Prisoner Squats x 10 IC
Angle Grinders x 10 IC
SSH x 15 IC
Plank x 12 IC
Hillbilly’s x 10 IC
Plank x 10 IC
Memphis Mommy Makers x 8 IC
* Recover

The Thang

Circle Burp:
Pax circle up, everyone performs the exercise called out and each pax (in a clockwise fashion) has a chance to call ‘Down’. When they do, everyone stops the called exercise and performs one burpee. 17 pax meant 17 burpees at every stop.
Round 1:
SSH & Burpee
* Bernie Sanders to Dog park – parking lot
Round 2:
Squat & Burpee
* Bernie Sanders to next lot up hill
** Pax were given an options, like let’s make a deal, pick between door number 1 or door number 2; door number one was chosen, so the exercise was Mountain Climbers (instead of plank jax; suckers!)
Round 3:
Mtn Climber & Burpee
* Bernie Sanders to playground
At this point, the pax were sucking wind, so it made sense to mosey to bottom of hill, and do one more bernie sanders up the hill to the pavillion.
Red Hot Chili Ruckers:
Pax line up – counting off Ruck’s and Non-Ruck’s (1’s & 2’s). The group of Ruck’s will wear a ruck and run ~100 yards and then do an exercise of 20 reps while wearing / using ruck at the other end; then return back to startex.
Meanwhile, the group of Non-Ruck’s will perform exercises while they wait – in cadence.
When the Ruckers return, hand-off ruck and assume the others’ exercises. When second group comes back, go to next round. This was simple. Of course, the pax made this harder than it needed to be. It’s really really really easy. Even still, the over/under was 300 questions. Since it’s a betting Saturday of football, I took the over, for your situational awareness (FYSA), and won.

Round 1:
Ruck’s: Ruck on – run 100 yards; Prisoner Squats x 20
Non-Ruck: SSH IC
Round 2:
Ruckers: Ruck on – run 100 yards; Ruck off and hold overhead – BBSU x 20
Non’s: LBC IC
*YHC had high hopes for this, but we ran out of time, so all pax return to pavillion, grab a sip of water and then circle-up for 3 rounds of Wheel of Merkin with a twist.
Wheel of Merkin with a twist: First two rounds at every pax all pax did one merkin. Second round was two merkins per pax.  Then, third round was each pax performs 3 merkins himself while all other pax hold plank. Killer!

COT

We discussed the accountability we each need to have for the other.  Check in with one another, even in each other’s absence from time to time. We discussed the mission of F3. Discussed what we mean by giving F3 away to all men who need it

Moleskin

17 is the biggest group I’ve ever Q’d… And it was an honor.  As a result, there were lots of burpees. At least 50 in 10 minutes of linear time.  The playlist was on point; something for everyone. Originally intended on doing something related to the one hot minute theme/album from RHCP, but then called an Omaha. Rucking is going to take off in our region soon enough. Guys were eyeing the rucks and realized they could do it. Cannot wait for the next big Light, Tough or Heavy event. We used english words today, despite twitter trolls suggesting otherwise.

News

October 13th – Training Day – Convergence with Nashville at the Landfill
November 17th – Cleveland Launch & F3 Chattanooga 2 year anniversary

Upcoming Qs

Go Fish; f3chattanooga.com/q-schedule
 

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3 is a Magic Number

QIC: Prosciutto
Date: 09/19/2018
PAX: Candu, The Count (Respect), Goose, Gamecock (Willy Loman), Fissure
AO: Lions Den

Conditions

A slight nip in the air – mid to upper 60s. Goose was saying it felt “perfect” by his standards. I really couldn’t agree more.  Fall is very near. All everythang pumpkin is haunting and delightful at the same time.

The Disclaimer

Delivered with half gusto. Explained that we’d stretch but to modify and not do anything you couldn’t do.

COP

To start the warm-up – two quick laps around the 400m track to the sweet tune of “Turbulence” (Steve Aoki & LIL JON — WHAT!???!)
Dynamic Stretch Routine
Plank-o-rama (staying in plank position):
Bear Hold Flow (Bro-ga stuff)
Plank x 10 IC
Plank & Point x 5 IC [Rinse/Repeat x 3 for both sides]
ST Merkins x 10 IC
Carolina Dry Dock x 10 IC
Plank x 10 IC
Plank & Kick-out x 10 IC [R/R x 2]
Moon Gods x 5 IC [R/R x 3 for both sides]
Mommy Makers x 11 IC
Shovel Flag Burpee Penalty
1 more 400m run/lap

The Thang

So, as a kid, I loved the old shows of School House Rock [nerd alert]. Several years ago, I found a rendition of one of their songs by Blind Melon and thought that incorporating it into a routine consisting of:
3 minutes of

3 exercises with

3 reps of each exercise

performed 3 times

to a 3 minute song…

In my head, I figured it would be…. “fun”. It was… anything but.

And so, the school house rock song, as luck would have it, is just over 3 minutes.  It felt like fate was slamming on the gas and encouraging me to be creative.  And so, it goes…

“The 3”
Non-stop movements OYO; as you complete the 3 reps, move on to the next exercise and then repeat as many times as possible until song ends
First play:
1) SSH x 3, Squat x 3, Monkey Humpers x 3
At song’s end, 400m run
Second play:
2) Mtn Climb x 3, Plank Jack x 3, Merkin x 3
At song’s end, 10 count

Third play:
3) LBC x 3, Leg Lifts x 3, BBSU x 3
At song’s end, 10 count
Mary:
Pretzel x 10 IC

COT

Given the time between the last time YHC led a workout in the gloom here (well…there was that one time, though, at the beach in July when YHC led a down-range workout with Whittler & Fissure), it gave me great pleasure to remind the guys how much I appreciate them and the impact F3 has made upon my life. I mentioned the crazy summer my family and I had and the support from my brothers. It was similar to what I said on June 18th when I q’d at the Landfill, last.
Calling to mind the importance of F3, I found a few things recently that I kept laying around as a reminder.
“Nothing is more important than the relationships you build.  No one succeeds on their own (this includes: School, Athletics, Business, Friendships, Family, etc). It’s all about the relationships you build and maintain.  Simply, you need others & OTHERS NEED YOU.
With that in mind, and with the recent 3-minute routines, I suggested that they all should now really know what 3 minutes feels like. So, the challenge was to reach out to people who are special relationships and spend just three minutes with them or talking with them. The end result is likely that you will get more out of the 3 minutes than they did. Either way, you win and they win. Make an impact today. How will you?

Moleskin

Explained the Black-eye I received late last night while singing Rock-a-bye-Baby to my 3 year old daughter.
Willy Loman (“Gamecock”) from Birmingham joined us; he’s basically one of us! Keeps joining the F3 Chattanooga gloom. Great guy even better effort.

News/Prayers

-Saturday (9/22) is Flag Football at the Landfill
-October 13 – “Training Day” w/ F3 Nashville; the Nantan’s goal of 35 pax and 5 FNG has been set! Let’s execute and over-deliver!
-Hurricane Florence victims
-The Count’s brother; treatment(s) for cancer

Upcoming Qs

9/20 – Kodak (Hill City)
9/20 – Steam Engine (Huey)
9/21 – Flag Football!