Posted on

Griff Ruck & Run

QIC: Mr. Clean/Steam Engine
Date: 04/16/2018
PAX: Angus, Lugnut, and Picasso
AO: The Griff

Conditions

Apparently, we are back to winter.  39 degrees, light drizzle, and windy.

The Disclaimer

You are here on your own free will.  We will be running/rucking on public roads.  Be aware of your surroundings, stay together, watch your six.

COP

The disclaimer and synchronizing watches. 

The Thang

We decided as a Pax that we are grown men, and we can handle different activities.  Therefore, 3 Pax went for a nice run and 2 Pax went for a ruck.  YHC mapped the route beforehand and reviewed with both Lugnut and Steam Engine.  Ironically, YHC took a wrong turn in the running portion and the running took a nice adventure off the mapped path….isn’t that sometimes part of the fun? 
4.1 Mile Run (Angus, Mr. Clean & Picasso) 
Mile 1: 10:24
Mile 2: 10:36
Mile 3: 10:12
Mile 4: 10:09
2.6 Mile Ruck (Lugnut & Steam Engine) 
Mile 1: 16:00 – 16:30
Mile 2: 16:00 – 16:30
Mile 3: 16:00 – 16:30

Moleskin

If you were at the workout Saturday (which happened to be reserved for Steam), then you heard a variation of the moleskin.  However, I found it necessary to express the similar sentiment to the men in which I led today.  It was an awful cold and wet morning for April 16th and, additionally, it was not a bootcamp day, but 4 men still braved the cold with me.  
13 Greater love hath no man than this, that a man lay down his life for his friends.
14 Ye are my friends, if ye do whatsoever I command you.
15 Henceforth I call you not servants; for the servant knoweth not what his lord doeth: but I have called you friends; for all things that I have heard of my Father I have made known unto you.
16 Ye have not chosen me, but I have chosen you, and ordained you, that ye should go and bring forth fruit, and that your fruit should remain: that whatsoever ye shall ask of the Father in my name, he may give it you. –John 15:13-16
So, most of the men may or may not lay down their life for me, but most if not all would come running (or rucking) no questions asked if I was in need of help.  Frankly, that is true love for one another.  I see this ever present among the men of F3 Chatt.
Additionally, I talked with Cherry Log at the Huey about reasons to commit to something and made a challenge.  I first listed my priorities: God, Family, Job, and F3.  I posed the question, “If something in your life does not interfere with those top priorities and it makes you a better man, then why in the world would you not commit to it?!”  F3 can do this! We workout in the gloom, and we take Sundays off and we have fellowship in which family is welcome to attend.  If all else fails, miss a post here and there to take care of those responsibilities, but why totally de-commit completely if you can find a way to work it out.

News

HDHH – Moving Back to Wednesday (Whittler for details)
***Fellowship is struggling! Both HDHH and FBC have declined significantly.  If you can attend, then please do!  There is a lot less sweat and mid-wife noises!!!***
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

04/17/2018 Sidekick (Hill City)
04/18/2018 Ohms (The Griff)
04/19/2018 Ringwald (Hill City)
04/21/2018 Prosciutto (Landfill)
04/23/2018 Whittler (Beast Ridge)
04/24/2018 Stairmaster (Hill City)

Posted on

Ruck/Run 2/21/18

[youtube https://www.youtube.com/watch?v=qiC–gL_WKg&w=560&h=315]
Wednesday, February 21, 2018
5:30 AM
AO: Beast Ridge
Q – Vila
PAX – Prosciutto, Whittler, Wort

  1. Ruck: Start ruck around the loop
    1. First quarter ruck
      • 6 burpees OYO
      • 10 merkins x1 IC
      • 10 squats  x1 OYO
      • 10 lunges (alternating legs) OYO
      • 10 thrusters X1 IC
      • 10 overhead squats x1 IC
    1. Second quarter ruck
      • 10 bbs w/ ruck on chest x1 OYO
      • 10 flutter kicks w/ pack overhead x2 IC
      • 10 leg lifts w/ pack overhead x1 OYO
      • 10 crunches w/ pack overhead x2 IC
      • 10 lateral thrusters w/ pack overhead x1 OYO
      • 60 second hold with feet 6″ off the ground
    1. Third quarter ruck
      • 3 PT-109s – box jump up the steps, plank walk five steps to the right at the top, reverse bear crawl down the steps, rinse/repeat
      • 6 ruck curls OYO
      • 6 ruck ground to overhead OYO
      • 6 overhead tricep extension OYO
      • 6 overhead ruck press OYO
      • 6 ruck swings OYO
      • 6 upright rows OYO

Quote: Discussed the quote from Monday’s workout that we did not have time to really discuss:
And so, my fellow Americans: ask not what your country can do for you–ask what you can do for your country.
Prayers: Wort’s job prospects, Rainman
Count
Names
KROM!

Posted on

The Tortoise and The Hare

QIC: Steam Engine
PAX: Prosciutto, Vila, Whittler, The Count, Picasso, Sundance, Bogey, Mr. Clean, Marco Polo, Wort, Laces Out, Early Bird
Date: 02/20/2018
AO: Hill City
Conditions: A cool 55 degrees warm enough for gym shorts and a t-shirt

 Disclaimer: Here on your own free will, am not a professional, modify if you need to but push yourselves this morning
Mosey to Great Hall for COP.
COP:
SSH IC 15x
Cherry Pickers IC 10x
Windmill IC 10x
Imperial Walker IC 15x
Alternating Toe Taps IC 15x
The Thang:
Wall Sits w/ Muhammad Ali IC 15x
Wall Sits w/ Joe Frazier IC 15x
Wall Sits w/ Shoulder Press IC 15x
Next mosey over to the turtle statue next to the carousel. Drop off rucks and line up.
Indian Run around small track in Coolidge Park.
The Tortoise and The Hare B.O.M.B.S
Partner up with each team having 1 ruck.
Partner 1 will walk with ruck while Partner 2 performs the exercise and chases down Partner 1 to swap out
Burpee 50 (Do 5 burpees at a time and swap)
Outlaws 100 (Do 10 at a time)
Merkins 150 (Do 15 at a time)
Was not able to complete the rest due to time but here is the rest of the beatdown
Big Boy Sit Ups 200 (Do 20 at a time)
Squats 250 (Do 25 at a time)

COT:
Announcements:
FBC at Track Ends starting 0600
Chattanooga Marathon Relay March 4
Ragnar Race searing for an extra runner contact Picasso
Prayer Request:
All the men traveling this week. (Ohms, Angus, Laces Out)
Families involved in school shooting
WOD: Dream Big For We Have A Big God. I ran a 15k this past weekend. I knew I could finish but was not expecting to do it with an 11 minute pace. I just want to thank all the men of F3 Chatt for pushing me everyday I’m in town. All through college we are taught about SMART goals (Specific, Measurable, Attainable, Relevant, & Timely). I never really liked this because it ask to set an attainable goal. Why set a goal you know you can reach. I feel people do this because we are afraid of taking risk and even more of failure. Growing up I was told to set goals that the only way you can accomplish them is with the help of God. Sure you might fail but that is a part of life and how you handle failure will determine the type of person you become. Dan Gable, one of my favorite wrestlers, was undefeated his HS career and up to his senior year in college where he would lose his last match as a senior in the NCAA finals, but although he lost his senior year he went on to win an Olympic Gold medal the following year. So I leave you with a quote from the great Dan Gable “I’m the type of person who sets high goals and work hard to attain those goals, but I am only human.”

Posted on

Ruck & Run Day @ The Griff

QIC: Mr. Clean
Date: 02/12/2018
PAX: Angus, Ohms, and Snowflake
AO: The Griff

Conditions

Ironically, YHC joked with our Brother Snowflake about the “heat wave” that was coming….the Pax promptly discovered otherwise as we set out for our Ruck.  

The Disclaimer

I am not a professional.
Safety First. Safety First. Safety First.
Be aware of your surroundings.

COP

This is a ruck!! 

The Thang

[Mile 1] 
Completed in a 15:58 Pace.
[Mile 2] 
Completed in a 16:02 Pace.
[0.75 of Mile 3] 
Completed in a 14:29 Pace
No stoppages for bootcamp activities as we had two Pax participating in their Virgin Rucks! Way to push Ohms and Snowflake! Great Pace this morning! You gentlemen will be speed rucking in no time!

Moleskin

Leadership: Yes, in F3 a Q must lead by example and he must NOT do what he cannot Q.  However, F3 has sweepers, mumblechatter leaders, timers, and other valuable pieces to every workout.  These men do not necessarily lead by example, but they lead nonetheless!  As wise, F3 men, we must understand the varying degrees of leadership and approach opportunities to lead with grace.  At times, this knowing what to say, how to say it, and/or not saying anything at all.  As we talk about goals, YHC is working diligentily at developing this skill better.

News

Go Ruck Tough – August
Tough Mudder – September
Friday Breakfast Club (FBC) – Friday 02/16/2018 (City Cafe – Downtown)
St. Patty’s Family Fun Field Day – Saturday – 03/17/2018 (The Landfill)

Upcoming Qs

Stairmaster – 2/13 (Hill City)
Ohms – 2/14 (The Griff)
Laces Out – 2/15 (Hill City)
Vila – 2/17 (The Landfill)
Best in Show – 2/19 (Beast Ridge)
Steam Engine – 2/20 (Hill City)
Snowflake – 2/21 (The Griff)
Ringwald – 2/22 (Hill City)
Angus – 2/24 (The Landfill)