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Back to the Basics

QIC: Steam Engine
Date: 12/08/2018
PAX: Prosciutto, Picasso, Mr. Clean, Free Candy
AO: Landfill
Conditions: A cold and rainy 41 degrees

Disclaimer: I am not a professional, you are here on your own freewill, if you get hurt we will help you to your car, push yourself this AM but modify if you need to.
Flag Penalty: Burpee OYO 10x
COP:
SSH IC 10x
Imperial Walker IC 10x
Alternating Toe Touches IC 10x
Windmill IC 10x
Cotton Pickers IC 10x
Little Baby Arm Circles (LBAC) IC 10x
LBAC Reverse IC 10x
Chinook IC 10x
Chinook Reverse IC 10x
Macaroon Night Club IC 10x
Burpee OYO 10x
The Thang: Find a Dwayne Johnson if you do not have a ruck
Push Press IC 10x
Curl IC 10x
Reverse Curl IC 10x
Bent Over Row IC 10x (All about form so we took it nice and slow. Made sure we could pinch a penny between our shoulder blades.)
Front Raise IC 10x
Tricep Pull IC 10x
Squat IC 10x
Upright Row IC 10x
Bench Press IC 10x
Burpee OYO 10x
Strap on your ruck or if you have a Dwayne carry him down to the middle parking lot
Burpee OYO 10x
Infinity Plank:
Alternating Shoulder Taps IC 10x
Annie (Right Hand) IC 10x
Annie (Left Hand) IC 10x
Plank Jack IC 10x
Merkins OYO 10x
Shoulders were screaming so had to pause the Infinity for a quick 10 count
Plank March IC 10x
Mountain Climbers IC 10x
Peter Parker IC 10x
Parker Peter IC 10x
Merkin OYO 10x
Burpee OYO 10x
Mosey back to the Pavilion
Burpee OYO 10x
LBC IC 10x
RBC IC 10x
Flutter Kicks IC 10x
Freddy Mercury IC 10x
Pretzel IC 10x
Get your weight (somewhere during our mosey Dwayne grew up and became Rookensteinbergfränkenwitz)
Push Press IC 10x
Curl IC 10x
Reverse Curl IC 10x
Bent Over Row IC 10x
Front Raise IC 10x
Tricep Pull IC 10x
Squat IC 10x
Upright Row IC 10x
Bench Press IC 10x
American Hammer IC 10x
Hello Dolly IC 10x
Rosalita IC 10x
Dying Cockroach IC 10x
Push Press IC 10x
Curl IC 10x
Reverse Curl IC 10x
Bent Over Row IC 10x
Front Raise IC 10x
Tricep Pull IC 10x
Squat IC 10x
Upright Row IC 10x
Bench Press IC 10x
American Hammer IC 10x
Asheville Abs IC 10x
Still had 60 seconds left after Asheville Abs so you had to improvise
Plank (hold for 60 seconds)
Time

Count-o-rama
Name-o-rama
WOD: Seeing as the Irish are heading to the College Football Playoffs what better way to end the beat down than reminding the HIM to “Play Like A Champion Today.” To sum it up sometimes conditions aren’t ideal and you might not be having the best day/week/year or whatever but that doesn’t mean to give up. All you can ever do is show up and give it your best.

Moleskin
Mr. Clean grabbed a HUGE Dwayne and earned the nickname of Rookensteinbergfränkenwitz.
Also found out that Ruck rhymes with everything.
During Bent Over Rows some of us had flashbacks to The Count’s Perfect Form Ted Talk.
Picasso’s zipper on his Ruck broke so Ruck’s are not indestructible.
Attempted to get more people to call Fissure Almond Joy. We will see if it work.

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Ready Set Ruck

QIC: Steam Engine
PAX: Mr. Clean, Lugnut, Cherry Log, Ducktales
AO: Huey
Date: 05/15/2018
Conditions: Warm 66 degrees

Disclaimer: I am Steam Engine. I am on Q this AM. I am not a professional. Push yourselves and modify as you need to.
COP:
Burpees OYO 5x
Little Arm Circles IC 15x
LAC Reverse IC 15x
Cotton Pickers IC 15x
Windmill IC 15x
Merkins IC 5x
The Thang:
1 Lap Around Track with Ruck
Shoulder Press IC 20x
Curls IC 10x
Merkins IC 10x
Rinse & Repeat 3x
Ruck towards the Tennis Courts
Ruck & Bear: Place ruck in front of you bear crawl forward reach back and pull ruck to the front. Do this across court and back
Bear Crawl w/ ruck across court and back
Ruck back to lot for some Mary
Mary:
Heavy Flutters IC 15x
Burpees OYO 5x
Time

Count-o-rama
Name-o-rama
Announcements:
Chattanooga Go Ruck Tough: August
Tough Mudder: September
 

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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.”

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“Seben” Ruckers all in a Row

QIC: Mr. Clean
Date: 02/19/2018
PAX: Angus, Fissure, Ohms, Steam Engine, The Count, Whittler
AO: The Griff

Conditions

57 Degrees. Still quite soggy. A lite drizzle. Extra dark from cloud coverage.

The Disclaimer

Be aware of you surroundings. Rucking is very different so modify if necessary

COP

Ruck to the First Station!

The Thang

PAX Rucked to various “stations” to complete exercises with their rucks.

Station 1
10-Curls
10-Ruck-Ups
10-Shoulder Presses
10-Thrusters
10-Ruck Swings
8-Merkins
8-Squats
Station 2
10-Curls
10-Ruck Swings
10-Overhead Presses
10-Thrusters
10-Heavy Flutters
10-Reverse Baby Crunches
30 Sec
Station 3
10-Curls
10-Ruck-Ups
10-Rucks Swings
10-Overhead Presses
10-Reverse Baby Crunches
15-Heavy Flutters (Angus Led)
10- Bench Press IC
10-Squats IC
30 Secs- 6 inched (Ohms Led)

Moleskin

““A new command I give you: Love one another. As I have loved you, so you must love one another.” By, this everyone will know that you are my disciples, if you love one another.”” John‬ ‭13:34-35.
These verses were laid upon YHC’s heart; thus, they were the day’s moleskin. This commandment is truly the way in which WE F3 men find the “art of manliness”. Are we strong enough to love one another?

News

FBC TBD for this week…suggestions definitely accepted

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Inaugural Run & Ruck @ The Griff

QIC: Mr. Clean & Vila
Date: 02/05/2018
PAX: Steam Engine & Whittler
AO: The Griff

Conditions

Low 30’s, felt colder but ABSOLUTELY PERFECT for the Inaugural Run & Ruck at The Griff 

The Disclaimer

 

Given swiftly.  This is a new adventure, take care of yourself, modify if necessary, and we will NEVER leave the SIX behind!

COP

Pax took an easy, slow, saunter across the road (Vila explained the importance of designating crossing guards properly to protect the Pax), into the parking lot, between the football and baseball field, and truly begin the journey of the Inaugural Run/Ruck at The Griff.

The Thang

Ruck 0.4 Miles
Station 1:
Merkins X10 – Single Count
Squats X15 – 4 count IC
Ruck 0.4 Miles — (0.8 Total)
Station 2:
Shoulder Press w/Pack X15 IC
Flutter Kicks w/Pack X15 IC
Curls w/Pack X15 IC
 
Ruck 0.7 Miles — (2 Total)
Station 3:
Plank X15 IC
Mountain Climbers X15 IC (Heavy Amounts of Mumblechatter. Determined Waist Straps are a valuable asset to Rucking)
Ruck 0.24 Miles to The Griff Parking Lot — (2.24 Total)
Drop Packs. Jailbreak Lap. 0.2 Miles — (2.44 Total)
10 burpee – OYO – penalty assessed for no flag

Moleskin

Inspired by Ringwald, YHC mentioned drinking the Kool-Aid the night before the post.  YHC carried this inspiration into today, and it was simply this: DRINK THE KOOL-AID. Kool-Aid is cheap, and easy to access but when people try it they seem to love it.  This has some similarities to F3 and Rucking. So, drink that Kool-Aid and discover it is extremely rewarding for the very low price of FREE! Take that first step…

News

**Ruck / Run at Monday/Wednesday AO’s**
Monday @ The Griff @ 5:30-6:15
Wednesday @ Beast Ridge @ 5:30-6:15

F1 Events:
– Chattanooga Marathon Training will continue (Picasso & Steam Engine on Q) – Event Date = 3/4/2018
– GoRuck Tough (Chattanooga) – Event Date = August; Vila on Q for Ruck training
– Tough Mudder (Nashville)
F2 News:
– Friday Breakfast Club will commence this week (Mr. Clean on Q); location is Lillie Mae’s in Hixson @ 6:30am — ***This will be rotating event*** (City Cafe – 02/16/2018)
– Potluck event (date TBD – April timeframe) at Mr. Clean’s house
– Flag football and family day – March 17 (St. Patrick’s Day)
– Mr. Clean is looking for HCs to support the Food & Fun Program which is an opportunity to serve low-income students with healthy food options (please message Mr. Clean with interest)

Upcoming Qs


02/06 (Hill City) – Steam Engine
02/07 (The Griff) – Mr. Clean
02/08 (Hill City) – Snowflake
02/10 (Landfill) – Ohms