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The Battle Ahead

QIC: Prosciutto
Date: 01/30/2018
PAX: Angus, Bogey, Candu, Laces Out, Ohms, Prosciutto, Ringwald, Picasso, Snowflake, Stairmaster, Sundance, Vila, Wort
AO: Hill City

Conditions

Cold with a moon the size of an 8lb 6oz… ahh, let’s get on with it…

The Disclaimer

If you are here, you’re out of your mind. You were warned. It’s supposed to suck, and that’s how I designed it. Do the best you can, modify where necessary.

COP

Before we got started, there were two penalties that would be assessed if caught:

1) Any Pax time a knee drops during the plank routine = 1 burpee penalty
2) In keeping with the, leader / follower relationship in the gloom – communication is not bi-directional; therefore, any hands on hips = 1 burpee penalty
Circle up around the shovel flag:
SSH x 12 IC
Windmills x 12 IC
Slow-Tempo Squats x 12 IC
CDD x 12 IC
St Bernard Squats x 12 IC
Hydrants x 10 IC (R/L)
Mommy Makers – 8 Count x 10 *** with a nod to our fellow men at F3 Memphis ***
— Mosey to sidewalk between hills and form two lines standing across from a partner —
**YHC reminds the Pax of the penalty
Hold plank for three minutes while enjoying “Turbulence” by Steve Aoki & Laidback Luke (ft. Lil Jon…..’WHAATTTT!!?????!!! YAAAYYYUUHHHH!!!!!!’)
Plank-up when lyrics start until “Turbulence” is called:
1st Turbulence: Pax perform 15 Patty-Cake Merkins with partner; Stay in Plank when done
2nd Turbulence: Pax perform 15 Mtn Climbers (IC) then back to hold plank
// 6 penalties

The Thang

Mosey over to Anytime Fitness
Just as the Monkey Humper is defined in the Exicon, the pax performed 10 Monkey Humpers in cadence — yes, at the store front
Mosey over to stairs of parking deck
Climb stairs; Run down parking deck ramp – repeat 4x
After the fourth climb, Pax perform 4 corners:
1) Squats x 10 OYO; Bear crawl to next corner
2) Decline Merkins x 10 OYO; Lunge …
3) Squats x 10 OYO; Crab walk …
4) Burpees x 5; Lunge to down ramp
To the tune of Chris Porter – Waterdance
Lunge during slow music / High Knees during fast music until the end of the song
// 2 penalties
Mosey back to the Love Shack – stopping at Food works parking lot for Penalty assessment and Mary; 8 Total Burpees assessed
MOM:
1. Jane Fondas x 10 IC
2. Hollywood Side Crunches x 12 IC
3. Bay City Scissors (8-count) x 10 IC
4. Pretzel x 10 IC

Moleskin

YHC watched the movie Magnificent 7 over the weekend, and a line in the movie stuck out to me: “Fight the battles ahead of you, not the battles behind you”
We’ve all been through them. Battles. As we discussed, the battles in the rear view mirror have happened and cannot be changed. They can only be learnt from. To truly accelerate, you must only face and fight the battles ahead or in front of you with the knowledge gained from those behind you.
The movie quote plays into the blog post in the Q-Source by Dredd about the “King” and Acceleration:
Fitness is best Accelerated by running with faster men…
There’s no best way to accelerate. What works best for one man will be dependent on the man himself and the circumstances of time, place and age that are beyond his control. Each man must find their own best way.
But what is true for men, and all men seeking to Accelerate, is that it works much better as a Group than flying solo. Together, we pool our collective knowledge for the benefit of each individual and spur one another on to places we would never reach alone. This is the power of the Shield Lock, which is the horizontal relationship between men. Together, we sharpen each other—as iron sharpens iron.
If you want to learn how to run faster, just find a faster man. And chase him until you catch him.

News

We’re desperately in need of an F2 (fellowship) Q – who can step-up and lead?

Upcoming Qs

Ohms 1/31 @ The Griff

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Two Minute Rule

QIC: Prosciutto
Date: 01/08/2018
PAX: Early Bird
AO: Beast Ridge

Conditions

Damp with freezing rain. Temps in the low 30’s. Great weather, unless you’re a petunia.

The Disclaimer

Delivered to myself, which felt odd. Then, once again when Early Bird joined

COP

Capri Lap waiting on “Pajaro!”
SSH x 10 IC
IW x 12 IC
*Stay in plank position*
Mtn Climbers x 10 IC
Merkins x 5 IC
Mtn Climbers x 10 IC
Plank x 12 IC
Side Plank x 10 IC
Side Plank (other) x 10 IC
SSH x 12 IC

The Thang

1) Merkin Mile 
Perform a run/fellowship mosey and at every .25 mile, perform 25 Merkins
2) Every Minute on the Minute (EMOM)
Run back to shovel flag and perform 5 burpees EMOM (6 Minute run back)
3) Coupon curls
Grab a landscape block and perform low, mid, full curls x 10 OYO (repeat)
4) Raccoon Crawl
At the stadium steps, perform raccoon crawls from bottom step upward

Moleskin

News

“The 2-Minute Rule” – The two-minute rule is simply a tactic which helps one overcome procrastination and laziness by making it so easy to start taking action that you can’t say no. And, even better, it’s built off the notion that Sir Isaac Newton suggests, “objects at rest tend to stay at rest and objects in motion tend to stay in motion.” This is just as true for humans as it is for falling apples.
Part 1 — If it takes less than two minutes, then do it now.
Part 1 comes from David Allen’s best-selling book, Getting Things Done.
It’s surprising how many things we put off that we could get done in two minutes or less. For example, washing your dishes immediately after your meal, tossing the laundry in the washing machine, taking out the garbage, cleaning up clutter, sending that email, and so on.
If a task takes less than two minutes to complete, then follow the rule and do it right now.
Part 2 — When you start a new habit, it should take less than two minutes to do.
Can all of your goals be accomplished in less than two minutes? Obviously not.
But, every goal can be started in 2 minutes or less. And that’s the purpose behind this little rule.
It might sound like this strategy is too basic for your grand life goals, but it works for any goal because of one simple reason: Sir Isaac Newton’s theory – “objects at rest tend to stay at rest and objects in motion tend to stay in motion.”
The 2–Minute Rule is awesome because it embraces the idea that all sorts of good things happen once you get started.
In F3, we start first thing in the morning (not because of this rule), but it’s a perfect opportunity to utilize the rule.  If you choose to post in the morning, then you are no longer an object at rest, and therefore you will tend to stay in motion after the post and accomplish more; as opposed to staying in the fartsack (See #3: The Lunch Hour workout guy) and leading a lackluster and otherwise noncommittal life of sadness. #truthNugget
 

Upcoming Qs

Steam Engine (01/09) @ Hill City
Mr Clean (01/10) @ The Griff
Vila (01/11) @ Hill City
Mr Clean (01/13) @ The Landfill
*AYE! @f3mrclean for the double-duty this week #acceleratingMan; thanks brother!*

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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

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A Lesson in “Resilience”

QIC: Prosciutto
Date: 12/26/2017
PAX: Angus, Best In Show (Respect!) Ohms, Sundance, Wort
AO: Hill City

Conditions

Calm, clear and brisk. 30’s with a chance of pain; game on!

The Disclaimer

Signed, sealed, delivered

COP

Single Leg Squat x 10 IC (Each leg)
Plank Jacks x 12 IC
Parker Peters x 10 IC
Windmills x 10 IC
Slow-Tempo Squats x 10 IC
Slow-Tempo Merkins x 10 IC
SSH x 13 IC
** Mosey down to the river walk down and around swamp thing **

The Thang

Mini ROT:
A brief explanation of the ROT was provided for the two newish PAX (Sundance and Wort). YHC felt it was necessary just so that they knew exactly what they had gotten themselves into… It would have been a good time to provide some insightful words of wisdom regarding resilience, but time was of the essence. This wasn’t the full diesel ROT that Angus has demonstrated, but it was effective. Also, in the interest of the Abvent and XMAS Abs challenge, we swapped a few things. With that said, YHC gives you the “Abbreviated James Brown ROT”:
Each bench you find along the river walk, perform the following exercises (in no particular order)
10 BBSU
10 Step-ups (right leg)
15 Squats
10 Step-ups (left leg)
15 Merkins
When complete, *LUNGE* to the next park bench
At the last bench along this walk (just before the great hall) hold plank & wait for the six. 
Rock Fellowship:
YHC personally selected six Duane “The Rock” Johnson’s (thank you Mr. Clean; glad we have a name for them) and delivered them. After all, YHC hospital name is Nicholas…
With these gifted “Duane’s”, the PAX circled up for the next thing:
10 bottom to middle curls
10 middle to upper curls
10 full curls
*Drop rock & rotate to your right
**Repeat 4x
After all 4, again with the Duane’s:
10 Tricep extensions
10 Shoulder presses
**Repeat 2x
…and mosey back to the love shack for the 1 minute and 45 second “1:45MOM”
LBC x 15 IC
Flutter kicks x 7 IC

Moleskin

One word- “Resilience”
In this season of Christmas, YHC can’t help but think of the story of Jesus’ birth. The odds against his mother and father and those in their camp on that fateful night…And not just the night of His birth, but the weeks leading up to it. What a tough go at it. Those with children of their own can’t fathom how difficult it may have been. And the struggle that Joesph was facing and just how it all came about. Take this woman, Mary, to be your wife; she’ll bear a child, you’ll give it this name and carry this forward as this is what God has asked of you.  Most men would crumble, given these circumstances.  And Mary, Chosen to be the giver of His life. Amazing, really.
The real aspect I considered was Joseph’s resilience as a soon-to-be father, his resilience during that time-period, from the conception and through to the birth and his belief and following of God’s word – what an incredible lesson and implement of God’s plan and his word and test of faith. Dare I say, one of the ultimate and true #HIMs
We are all facing struggle, decisions… challenges. Joseph and Mary faced many, many challenges. They carried on, pushed through those struggles. What came of it?? Oh, you know… just, the birth of a savior and king of Kings. His ultimate sacrifice many years later potentially hung in the balance of Mary and Joseph’s decision in those moments to be resilient, trust in their faith and trust in God’s plan.
As Laces Out (@gregghauss) has discussed, “We are all weathering a storm of one kind or another”. As this next verse from Ephesians mentions, The resilience that we have or any resistance we face should be rooted and met with our ability to trust in God, believe in ourselves and know that we are given favor and strength to do good things, all things, for His glory.
Ephesians 6: 10-14

The Whole Armor of God

10 A final word: Be strong in the Lord and in his mighty power. 11 Put on all of God’s armor so that you will be able to stand firm against all strategies of the devil. 12 For we are not fighting against flesh-and-blood enemies, but against evil rulers and authorities of the unseen world, against mighty powers in this dark world, and against evil spirits in the heavenly places.

13 Therefore, put on every piece of God’s armor so you will be able to resist the enemy in the time of evil. Then after the battle you will still be standing firm.14 Stand your ground, putting on the belt of truth and the body armor of God’s righteousness.

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But, it goes to “Elebun”

[youtube https://www.youtube.com/watch?v=4xgx4k83zzc?rel=0]

QIC: Prosciutto
Date: 12/11/2017
PAX: Best in Show (Respect), Snowflake, Stairmaster, Steam Engine
AO: Beat Ridge

Conditions

27 degrees… chilly but not impossible; after all, we’re men not petunia’s

The Disclaimer

Hi, I’m Prosciutto and today is the Eleventh of December. What’s that mean? Well, it means you’re here by your choice – I am not a professional and will not force you to perform any of the movements in the next 45 minutes; that is of your own choice. Push yourself, but stop if it hurts or modify if that’s better. Don’t be an idiot – you have other places to be today, tomorrow and the day after that. Remember that. Welcome to F3, let’s go!

From shovel flag, Mosey to the auxiliary lot (11 Burpees OYO at every ~.25 mile)

COP

Seal Jacks x 11 IC
IW x 11 IC
Peter Parker (w/ Merkin) x 11 IC
High-plank x 11 IC
Side plank x 11 IC
Other side x 11 IC
Hillbillies x 11 IC
Slow-Tempo Merkins x 11 IC
** Keep feet suspended – No rest for this portion **
Flutter kicks x 11 IC
Dolly x 11 IC
Flutter kicks x 11 IC
Mosey to nearby duck pond steps

The Thang

Using steps for dips & squats (all OYO count)
11 dips
11 squats
repeat 3x
11 derkins
11 lunges
repeat 3x
11 irkins
11 squat jumps
repeat 3x
Merkin Wave aka “Wheel of Merkin”:
In a well-formed circle, each PAX single-counts in succession until all PAX have completed the round; when the round is complete, the starting position will then increment and go around again… until 11.
– High Plank – 1 round counting to 11 (“Elebun”)
– Merkin Wave – 2 rounds counting to 11 (“Elebun”) – given that we were only 5 today, we opted to repeat the rounds through to 11; not 10.
– Grave Digger (left side) – 1 round counting to 7
– Grave Digger (right side) – 1 round counting to 7
**Q Note-to-self: It is way more fun to count these with a north Georgia (country-boy) accent. The PAX all seemed to agree with their snickering and laughter rather than #midwifeNoises heard during the Grave Diggers**
Mosey over to a wall and PAX complete BTTW (“Balls to the Wall”) while waiting for the other PAX to return from an out-and-back sprint.
Mosey back starting point (11 burpees OYO at every ~.25 mile)
6MOM:
LBC – 11 IC
Rosalita – 11 IC
Leg Lifts – 11 IC

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Painsgiving Beatdown

QIC: Mr. Clean & Prosciutto
Date: 11/23/2017
PAX: Best in Show (RESPECT), Early Bird, Mr. Clean, Prosciutto, Rainman, and Vila
AO: Hill City

Conditions

29 degrees, frosty grounds, frosty PAX, but a committed PAX to getting better. Disclaimer was given – This a free, peer-led workout, we are not professionals and encourage you to modify if necessary.

COP

Mosey to a circle up around the shovel flag.
SSH IC X 15
Cotton Pickers IC X 15
SSH IC X 15
Alternating Toe Touches IC x 15
SSH IC X 15
Finkle Swings OYO X 15
SSH IC X 15
Windmills X 15
Mosey to the bottom of Mt. Midoriyama. PAX were instructed to take a lap around Mt. Midoriyama. When the PAX encountered a light pole we completed a set of exercises.
1st Light Pole – 1 Merkin & 1 Squat
2nd Light Pole – 2 Merkins & 2 Squats
3rd Light Pole – 3 Merkins & 3 Squats
4th Light Pole – 4 Merkins & 4 Squats
Run to the top of Mt. Midoriyama
Rinse & Repeat 3 more times
YHC likes to incur the FNG burpee penalty post warm-up; thus, the PAX completed a 6 burpee penalty. YHC informed the PAX the warm-up was complete and Prosciutto would conclude the Painsgiving festivities.

The Thang

Round 1 (Mike Tyson’s Thanksgiving Day Parade)
Mumblechatter ensued as the proper exercise counterpart for Mike Tyson needed to be decided.  It was decided that LBC’s were indeed the Best In Show. The PAX completed Mike Tyson 11’s with Bear Crawls and LBC’s.
*modification of lunge walks, as needed (and it was needed…)
Round 2 Warm-Up for MOM
SSH X 10 IC
Imperial Walker x 10 IC
BAC  X 5
Reverse BAC X 5
Shoulder Press X 12
MOM
6 Inches x 10 IC
Flutter Kicks x 10 IC
Rosalita x 10 IC
Freddie Mercury x 12 IC
Hollywood x 10 IC (Left & Right)
BOM
COT
Name-O-Rama

Moleskin

YHC pointed out the importance of thanking Veterans on Veteran’s Day, but we must not forget to thank these men and women every chance we get.  Find an opportunity EVERYday to give thanks to someone and God.  Part of finding and showing appreciation is part of the life long fitness required by the men of F3.  Simply posting is not Fitness, but rather, seizing the opportunity to create a positive plan and executing it for the betterment of others, our families, and most importantly, God

News

Much Respect to Angus and Vila for representing F3 Chatt at the GrowRuck! 
Future opportunities for more PAX to get involved in GoRuck – Details to come.
Mr. Clean’s Exceptional Ed. Students are selling Christmas Greeting cards to any PAX interested.
Continued prayer for successful EHing and commitment from current PAX to a lifelong fitness goal.

Upcoming Qs

11/25/2017 – Landfill (Mr. Clean)
11/27/2017 – Beast Ridge (Delta)
11/28/2017 – Hill City (Steam Engine)
11/29/2017 – The Griff (Stairmaster)
11/30/2017 – Hill City (Laces Out)
Sincerely,
Mr. Clean

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Deny and Follow

QIC: Rainman/Prosciutto
Date: 11/20/2017
PAX: Best in Show (Respect), Rainman, Prosciutto
AO: Beast Ridge

Conditions

Sub-30 temps, lots of steamy breath and teeth-chattering. Also, men in tight-tights.

The Disclaimer

Perfectly delivered, offered, and suggested by Rainman.

COP

Mosey to top of hill
SSH X 12
Squat X 12
Plank X 12
Right Hand Up X 6
Left Hand Up X 6
Mosey
Merkin X 12
LBC X 12
Plank X 12
Right Hand Up X 6
Left Hand Up X 6
Mosey
Hello Dolly X 12
Rosalita X 12
Plank X 12
Right Hand X 6
Left Hand X 6
Mosey
Squat X 12
Angle Grinder X 12
Mosey to top of hill
SSH X 12

The Thang

The Red Hot Chili Pepper:
All counted in cadence.
– 20 Left Leg Step Ups (aka Tatum Channings)
– 10 Dips (aka Freak Nasties)
– 20 Right Leg Step Ups (aka Channing Tatums)
– 10 Derkins
– 16 TCs
– 8 FNs
– 16 CTs
– 8 Derkins
– 12 TCs
– 6 FNs
– 12 CTs
– 6 Derkins
– 8 TCs
– 4 FNs
– 8 CTs
– 4 Derkins
– 4 TCs
– 2 FNs
– 4 CTs
– 2 Derkins
**Mosey to hill for three light pole Bernie Sanders and run down to shovel flag
6MOM:
– Flutter kicks x 12 IC
– LBC x 12 IC
– American Hammers x 15 IC
– Hollywoods x 12 IC right/left
– Plank x 15 IC

 

Moleskin

Rainman offered up a few verses from this past weekend’s lesson with the youth he teaches at church, notably, Luke 9:23, with regard to Jesus’ teachings to his disciples about denial and trusting in Him.

“If anyone would come after me, he must deny himself and take up his cross daily and follow me”

Upcoming Qs

11/21 – Ohms convering for Vila (Hill City)
11/22 – Stairmaster (The Griff)
11/23 – Thanksgiving – Shared Q – Mr. Clean & Prosciutto & ???? (Hill City)
11/25 – Mr. Clean (Landfill)

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Goofballs & Alarms

QIC: Prosciutto
Date: 11/07/2017
PAX: Angus, Flemish, Mudslide, Ohms, Picasso, Rainman, Stairmaster, Vila
AO: Hill City (Renaissance Park)
Conditions: Temperature, high 60’s; Humid & balmy. No rain, although overcast and threatening

Disclaimer was necessary and was also assessed; as per the usual, the warm-up began @ 0530 sharp.
Today – YHC commissioned future Q specialist, Picasso, to try his hand at a Warm-up; Here is what he had inscribed on his canvas…
Warmup (Picasso):
– SSH x 15 IC
– SSH x 15 IC
– Cotton Pickers x 15 IC
– Merkins x 15 IC
– Goofballs x 15 IC
– SSH x 15 IC
*Mosey to the Great Hall
The Main Thang:
Before consulting the weinke, YHC had to try something he’d been considering for quite some time while attending the Great Hall; that being, THE INCLINE WALL.
– Decline Merkins (aka “Balls to the Wall”) x 10 IC
– Incline Merkins x 10 IC
Repeat x 3
Head over to the Coolidge Park grassy knoll and as a group, run sprints to the tree in “the Grotto” and then mosey back to the starting position.
Repeat x 3
*Mosey over to rock pile under bridge to grab a rock
ALARMS (throwback to January 28, 2017) – in the spirit of Daylight Savings Time, which still doesn’t seem to save much daylight for F3.
ALARM 1:
– Shoulder Press x 10 OYO w/ rock
– Lunge x 10 IC w/ rock
– LBC x 10 IC
– Two light pole sprint and back
– Merkin x 10 (IC)
ALARM 2:
– Shoulder Taps x 12 IC
– Squat x 12 IC w/ rock
– Peter Parker’s x 12 IC
– Monkey Humpers x 12 IC
– Makhtar N’Diayes x 10 IC
ALARM 3:
– Carolina Dry Docks x 10 IC
– One-legged squat x 10 IC w/ rock
– Crunchy Frogs x 10 IC
– Overhead Press w/ rock x 12 (single count)
– Mike Tyson’s x 10 (single count)
**Mosey back to the love shack
6MOM:
– LBC
– Box Cutter
– Flutter Kick
– Hello Dolly
– American Hammer
– Elbow plank
– Side plank L & R
– Elbow plank
– Jack Knifes
– BBSU until time
Count-o-rama
Name-o-rama
Announcements:
* GrowRuck 05 / Grow School (November 18th)
* FNG Challenge; Starting tomorrow and going through end of November the workouts will begin with 10 Burpees. Deduct 1 burpee for every FNG until end of November.
Prayers:
Laces Out’s FIL
Best In Show Guidance
Prosciutto’s son’s birthday
WOD
We talked about commitments, and just being a solid commit to anything in life. In a world that allows for too much “gray” and middle-ground and lack of accountability, we should try to remain hard-nosed about commitments in life to be a person of upstanding character and someone of “our word”; be dependable. Instilling the values in those around you, or your children or those in your household, will help them, their relationships, our community, and more broadly – the world.
What can you commit to – to make yourself and others better?
Aye! See you in the gloom!
-Prosciutto

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You’ve got a Friend

QIC: Prosciutto (aye!)
Date: 10/30/2017
PAX: Banjo, Best in Show (RESPECT), Delta, Rainman, Snowflake
AO: Beast Ridge
Conditions: Temperature, 31 degrees; frigid and frosty. Thank you God (that is all).

Disclaimer was brief (if provided at all) and the warm-up began very promptly @ 0530 as standing around proved to be ineffective in keeping warm.
Warmup:
– Burpees x 10 OYO
– Lunges x 10 – single count
– High Knees x 10 IC
– Lunges x 10 – single count
– High Knees x 10 IC
– IW x 10 IC
– Flutter Kick x 15 IC
– Wide High Knees x 10 IC
– Hello Dolly x 15 IC
– Merkins x 10 single count
– High plank x 15 IC
– Slow tempo Merkins IC
– High plank x 15 IC
– Burpees x 10 OYO

** To YHC’s great surprise, ‘there are hills in this here AO.’ I have long thought of this park as being a flood plain –and a friend confirmed this point whose Grandfather owned the land the Bass Pro sits on a long while ago; but I digress– lo and behold, there is a bit of elevation towards the entrance. At a quick glance, I spotted a good place and the group was inclined (see what I did there?) to begin the thang ***

The Main Thang:
The Pax commence a short mosey to said inclination, and so it goes…
11’s on this here hill filled with:
– Angle grinders at the bottom (increment until 10 reps)
– Bear crawl each ascent
– Squats at the top (decrement until 1 rep)
**Mosey to stadium steps
Calf-raises x 15 IC
Repeat-o x 3
 
**Mosey to the parking lot
YHC commissioned his #Friends to give a ~100 yard end-point for what was coming next.
After much deliberation about what 100 yards actually looked like, we agreed to the far light pole in the distance… yep… that one.
An AMRAP (“As many reps as possible”) exercise for 6 stations.
The assignments as follows:
PAX 1 – Out & back “sprint” to the designated light pole and then assume PAX 6’s position
PAX 2 – Cotton Pickers, rotate right when PAX 1 returns
PAX 3 – Bicep Curls w/ coupon, rotate right when PAX 1 returns
PAX 4 – Shoulder Press w/ coupon, rotate right when PAX 1 returns
PAX 5 – Plank, rotate right when PAX 1 returns
PAX 6 – Flutter kick, rotate right when PAX 1 returns
Rinse and Repeat x 2
Count-o-rama
Name-o-rama
WOD
In Acts 18: 1 – 17, God provides Paul two true friends (Aquila and Priscilla) to continue the mission of preaching the gospel in Corinth. Through this partnership, he’s able to establish and gain traction with his mission. This eventually paved the way for the four letters of Corinthians (two did not end up in the Cannon)and the work of many more good things to come.
How does this happen? True friendship. Someone to be there for you when you need it. Someone who will celebrate and grieve and mourn with you. Someone who lends a hand or offers support before you ask or need for it. Someone who cares…
I read a recent report/poll that said the average person has 6 “good” friends. 6!???!!
To that, I say, only 6?! YHC had 6 helpful/supportive/encouraging/accountable guys who I could count on just this morning…
How many do you have? How many are meaningful? Do you know someone who needs a friend? Be a friend…better yet, offer them lots of friends; welcome to F3 Chattanooga.
Aye! See you in the gloom!
-Prosciutto

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Breaking Ground @ Beast Ridge

7C8FFC13-D4FB-4575-BB43-0266282E32F0QIC: Prosciutto
Date: 10/23/2017
PAX: Banjo, Best in Show (RESPECT), Snowflake
AO: Beast Ridge
Conditions: Temperature, 65 degrees, strong wind gusts and heavy rain; the warm wind with humid and rainy conditions made it feel like Vietnam (kinda). Which inspired the final exercise!!
The rain-soaked ground provided entertainment and lots and LOTS of water puddles

Disclaimer provided with care and transparency.
Warmup:
– SSH x 12 IC
– Up Straddle Hop (one-legged SSH) x 10/leg IC
– Squats x 12 IC
– 4×4’s x 5 OYO —- (Ratio: 1 Burpee:4 merkins:4 mtn climbers)
– Plank x 12 IC
– SSH x 12 IC

The Main Thang:
**Short mosey to the far parking lot for some BLIMPS; lunges in between every two car spaces:
– Burpees (5)
– Lunges (10)
– Imperial Walker (15)
– Merkins (20)
– Plank Jacks (25)
– Squats (30
**Mosey to the covered pavilion:
Incline Merkins x 10
Single-legged step ups x 10/each leg
Bench Dips x 10
Decline Merkins x 10
Rinse and Repeat x 3
**Mosey to the soccer field steps for some leg work
Box jumps to the top of the steps Reverse Lunge back to the bottom of the steps
Sprint to the middle set of steps
Box jumps to the top of the steps Reverse Lunge back to the bottom of the steps
Sprint to the last set of steps
Box jumps to the top of the steps Reverse Lunge back to the bottom of the steps
Sprint to back to the middle set of steps
Box jumps to the top of the steps Reverse Lunge back to the bottom of the steps
Sprint to back to the last set of steps
***Fast Feet
Ascend the small steps as quickly as possible touching each step and run back down
Sprint to the middle set of steps
Ascend the small steps as quickly as possible touching each step and run back down
Sprint to back to the last set of steps
Ascend the small steps as quickly as possible touching each step and run back down
Sprint to the middle set of steps
Ascend the small steps as quickly as possible touching each step and run back down
Sprint to back to the last set of steps
Mosey back to the shovel flag for some glamour shots (see above) and Liutenant Dan’s; because, why not?!!
** At this point, the mumblechatter hit a fever pitch about Lt. Dan and his legs (or lackthereof!) **
Completed Lt. Dan’s – 1:4 ratio (Squats:Lunges) x 8 — basically until we couldn’t feel our legs, in true Lt. Dan homage.
Count-a-rama
Name-o-rama
COT
I cannot express the energy and excitement at this morning’s launch and the upcoming Wednesday launch in Hixson (at “The Griff”) for the two new AO’s.  It’s certainly long overdue but with some of the challenges we’ve faced in Chattanooga being overcome, it makes the week even more meaningful.
As a final note – YHC offered appreciation and especially commended the group this morning given the conditions, particularly Banjo, who fought through adversity (his car wouldn’t start, the rainy weather & the gloom, and the race against time) and he made it!  It would have been so easy to just pack it in, and head back inside, but he didn’t.  He intentionally committed last night, and with that intention he followed-through.  All to support his brothers and this mission.  I found this to be the perfect illustration of the accountability and determination that F3 instills. Not just that, but an awesome example to follow if you are trying to be better in every aspect.  If you need true inspiration, look no further than those by your side. 
All that said, keep living 1% better, each day, every day.  1 percent better each day starts with a simple step, the first step.
See you in the gloom!
-Prosciutto