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4 Corners

QIC: Steam Engine
Date: 08/16/18
PAX: Geek Squad, Milkman, The Count
AO: The Huey
Conditions: Cool August morning some might call it no sleeve weather
Disclaimer: I am not a professional, you are here on your own free will, push yourself but modify if you need to, if you get hurt we will help you to your vehicle

Picked up the Q from Lugnut so went with something simple.
Mosey to the Lighthouse
Mary:
LBC IC 12x
RBC IC 12x
Hello Dolly IC 12x
Rosilita IC 12x
Flutter Kicks IC 12x
Pretzel IC 8x
Asheville Abs IC 6x
Mosey over to Pavilion for some fun
Wall Sits with Muhammad Ali’s IC 15x
Wall Sits with Joe Frazier’s IC 15x
Wall Sits with Push Press IC 15x
Wall Sits with Bus Driver IC 15x
Now let’s put it all together
Wall Sits with Muhammad Ali, Joe Frazier, Push Press, and Bus Drivers IC 10x
Now for the real fun over at the tennis courts
Corner 1: Merkins
Forward Lunge to Corner 2
Corner 2: LBC’s
Sprint to Corner 3
Corner 3: Squats
Backwards Lunge to Corner 4
Corner 4: Big Boy Sit Ups
Bernie Sanders back to Corner 1
Do each exercise  20x after completing all four corners do 15x, then 10x, and so forth
After a few series of this we had to reunite at the shovel flag for a cool down
COP:
SSH IC 12x
Little Baby Arm Circles IC 12x
Reverse LBAC IC 12x
Cotton Pickers IC 12x
Windmill IC 12x
Time

WOD: “Keep Ithaka always in your mind. Arriving there is what you’re destined for. But don’t hurry the journey at all. Better if it lasts for years, so you’re old by the time you reach the island, wealthy with all you’ve gained on the way, not expecting Ithaka to make you rich”

This is poem is about the Odyssey and Odysseus journey home. Sometimes your journey home will have some detours and could last a long time. This poem reminds you to enjoy the journey and make the most of it but to also never forget your end goal. I spent a 1.5 year in NC waiting to come back to Chattanooga and I enjoyed my time there especially getting to run and ruck with the men of F3 Hickory.
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Parking Lot Beatdown

QIC: Steam Engine
PAX: Prosciutto, Sidekick, Early Bird, ThreeSkin
Date: 06/25/2018
AO: Beast Ridge
Conditions: Tank and Cutoff weather but I forgot mine

Disclaimer: I am not a professional, push yourself this AM but modify if you need to, if you get hurt we will carry you to your car and point you to the right direction. Let’s go
COP: 
Burpees OYO 5x
SSH IC 15x
Little Arm Circles IC 15x
LAC (Reverse) IC 15x
Chinook IC 15x
The Thang: Partner up
Partner 1: Shoulder Press (AMRAP)
Partner 2: Bear Crawl down parking lot and back
Switch and repeat for a total of 4 sets (2 each partner)
Partner 1: Ruck Swing (Kettle-bell swing with a ruck)(AMRAP)
Partner 2: Bear Crawl and Backwards Bear back
Switch and repeat for a total of 6 sets (3 each partner)
Partner 1: Bench Press (AMRAP)
Partner 2: Lunge and backwards lunge back
Switch and repeat for a total of 6 sets (3 each partner)
Still had 5 minutes left so we did some Mary.
Mary:
Asheville Abs IC 5x
Still had roughly a minute left so wanted the give the HIM their moneys worth this AM
Burpees OYO 10x
TIME

Count-o-rama
Name-o-rama
Prayer Request
Announcements: Bean Run coming up soon be on the look out, GoRuck Tough August, Tough Mudder September, check Slack for other events
 
 

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Huey Open

QIC: Steam Engine
PAX: Mr. Clean, FNG-Ducktales, Geiger, Cherry Log
Date: 05/01/2018
AO: Huey
Conditions: Gym Short and short sleeve weather not quite sweat angle weather but almost

Disclaimer: I’m Steam Engine on Q this AM. I am not a pro, you are here on your own free will, push yourself but modify if necessary.
COP:
Burpee OYO 5x
Little Arm Circles IC 15x
LAC (Reverse) IC 15x
Chinook IC 15x
Infinity Plank
Merkins IC 5x
Alternating Shoulder Taps IC 15x
Merkins IC 5x
Plank Jacks IC 15x
Merkins IC 5x
Next up a light stroll to the Love Shack 2.0
The Thang:
Dips IC 10x
Incline Merkins IC 10x
Infinity Wall Sit
Muhammad Ali IC 10x
Joe Frazier IC 10x
Shoulder Press IC 10x
Bus Driver IC 10x
Dips IC 10x
Incline Merkin IC 10x
Itsy Bitsy Spider IC 10x
Dips 10x
Incline Merkins IC 10x
Balls To The Wall IC 10 count
That’s enough quality time spent in the Love Shack 2.0. Time for another light stroll to the tennis courts for some Animal Crossing
Bear-icides (suicides but instead of running you bear crawl them)
Leapfrog down and back (broad jump)
Duck Walk down and back
Crab Walk down and back
Wheelbarrow down switch with partner and come back rinse and repeat 3x
Still had some time and since it was YHC VQ at the Huey I wanted to take a stroll to the gazebo from some Mary
Mary:
RBC IC 12x
LBC IC 12x
Flutter Kicks IC 12x
Hello Dolly IC 12x
Rosalita IC 12x
Pretzel IC 8x
Pretzel IC 8x (switch sides)
Time

Count-o-rama
Name-o-rama (Felt it was finally time to name FNG To Be… so we did and thus welcome Duck Tales to the group)
WOD:
Fearless Warrior prepare for battle
Stand your ground
Fearless warrior dawn your armor
Be prepared for all things-Good and bad
Fearless Warrior hold your head up high
Don’t get discouraged
This battle will only be for a little while
Fearless warrior prepare for battle
Stand your ground
Fearless Warrior dawn your armor
Hold true to your heart’s desires
Fearless Warrior
Don’t forget to look around you
Don’t forget you have backup
Fearless Warrior stand your ground
Prepare for battle
Fearless Warrior remember
you don’t always have to be fearless
 
 

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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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Going Golfing

QIC: Steam Engine
PAX: The Count, Angus, Whittler, Early Bird, Free Bird, Sidekick
AO: Beast Ridge
Date: 4/30/2018
Conditions: Cold spring morning at roughly 40 degrees

Disclaimer: I’m Steam Engine. I’m on Q this AM. I am not a professional, you are here on your own free will, push yourselves this morning, but modify if necessary.
COP:
Burpees OYO 5
Little Arm Circles IC 15x
Reverse LAC IC 15x
Cherry Pickers IC 15x
Windmill IC 15x
That was enough of that since we had a long mosey ahead of us to make it to the disc golf course on the other side of Beast Ridge. Promised a few stops to break the long mosey up
Stop 1:
Burpees OYO 5
Big Boy Sit Ups OYO 10
Pretzel IC 8x (Both sides)
Stop 2:
Dips IC 10x
Incline Merkins IC 10x
Mosey to entrance of disc golf course and to Hole 1
The Thang:
At each tee perform a set number of burpees, bear crawl to basket, perform a Mary exercise as a group at the basket before heading to the next hole.
Hole 1: Burpee OYO 1, bear crawl (Beast Ridge is known to flood and it caused some problems in Hole 1. We got up from bear and tried to make it across the swamp as safely as possible.) LBC IC 14x
Hole 2: Burpee OYO 2, Duck Walk to basket, Flutter Kick IC 15x
Hole 3: Burpee OYO 3, (And The Count realized he has dropped his key somewhere between Hole 2 Basket and Hole 3 tee pad. Next exercise search for The Count’s car key. After some searching we were able to locate his key near the Hole 2 Basket)
Time was running low so we started to mosey back to the shovel flag with some stops on the way.
Stop 1:
Merkins IC 5x
Stop 2:
YHC doesn’t recall the exact exercise performed but it was probably something along the lines of:
Burpees OYO 5x
Mary IC 10x
After returning safely to the shovel flag there was plenty of time for 5MOM.
Mary (Dealers Choice):
Dying Cockroach (Steam Engine) IC 15x
Pickle Pounders (Whittler) IC 15x
American Hammers (Sidekick) IC 15x
Flutter Kicks (Early Bird) IC 15x
Freddy Mercury (Freebird) IC 15x
Iron Cross Crunch (Angus) IC 15x
Time. 

Count-o-rama
Name-o-rame
Prayer Request:
Count Closing on house.
Early Bird wife
F3 brothers that haven’t made it to the gloom in awhile. Reach out to them and check up on them
Announcements:
GoRuck Tough: August 17 (Contact Angus or Vila for more info)
Tough Mudder: September 15 (Contact Ohms for more info)
Taco Tuesday see Early Bird for more info
HDHH see Whittler for more info
WOD: There is a time for everything, and a season for every activity under the heavens: a time to be born and a time to die, a time to plant and a time to uproot, a time to kill and a time to heal, a time to tear down and a time to build, a time to weep and a time to laugh, a time to mourn and a time to dance – Ecclesiastes 3:1-4
This weekend I went to my parents in AL and had a lot stuff planned with my family and to catch up with old friends but as soon as I got to my parents home I found out we were attending a funeral on Saturday that changed all my plans. At the funeral it was nice being with loved ones and taking the time to show our respect. It gave me time to put things in prospective and to enjoy the moment. We tend to live life from one event to the next rarely taking time to reflect on what we just accomplished. Just know that there is a season for everything and that its ok to take time for yourself and family.
 

 

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Steamed Clean Slippers, a Lugnut, and a Cherry on Top

QIC: Mr. Clean
Date: 04/17/2018
PAX: Cherry Log, Lugnut, Slippers, Steam Engine
AO: The Huey

Conditions

32 degrees.  Clear, starry, and breezy.  Low humidity. 

The Disclaimer

This is F3 and you are here on your own free will.  I am not a professional.  Please push yourself this morning, modify if necessary, but do not get injured.

COP

SSH x 18 IC
Finkle Swings x15
SSH x18 IC
Alternating Toe Touches x18 IC
SSH x18 IC

The Thang

First and foremost, YHC is one passionate guy! Trust was placed in me to start work at The Huey, so it is a special place in my heart already! When, 4 HIM arrived for a pre-post run and a 5th arrived for the beatdown! Man, the joy and the genuine pride felt was indescribable!! YHC felt it only fitting to write a ridiculously long title to honor the men that gave an HC for this morning and held with it! Well, that is all for the sentimental stuff.
Manly man status engaged…
Deck of Pain
Hearts – Squats
Diamonds – Merkins
Clubs – Burpees/Jump Squats (Somewhere in the beatdown, YHC realized Burpees needed to be modifed to Jump Squats)
Spades – Pickle Pounders IC (I love irony)
SSH x18 IC
104 – Squats
104 – Merkins
104 – Burpees/Jump Squats
104 – Pickle Pounders – IC

Moleskin

“Some days it just flows & I feel like I’m born to do this, other days it feels like I’m trudging through hell. Every day I make the choice to show up & see what I’ve got & to try & be better. My advice: keep showing up.” Des Linden tweet on March 5, 2018. 
Des Linden was the first American woman to win the Boston Marathon in 33 years. During her post race interview she mentioned that she didn’t think she would finish the race. No one would blame her the conditions were brutal it was cold, raining with a strong wind of up to 20 mph. Even through all this she managed to go on and win her FIRST marathon. I share this because F3 we show up every morning rain or shine to get better. As Prosciutto always says it’s about that 1%. 

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 (Ohms is In!)
OTB Opportunities – Recurring Fridays (Runs/Rucks)
Chattanooga GO Ruck August 2018
Memphis Grow Ruck Q3 2018
Tough Mudder September 2018

Upcoming Qs

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)
04/25/2018 Fissure (The Griff)
04/26/2018 Angus (Hill City)
04/28/2018 Ohms (Landfill)

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Part III: I Hate Abs Meets F3 Chatt

QIC: Steam Engine
PAX: Prosciutto, Best In Show, Snowflake, Candu, Whittler, Uncle Herschel, Geek Squad, Ohms, FNG-Free Bird
Note: As you can see YHC tried to effectively use the literary device known as polysndeton. A polysndeton is used to add emphases to each individual rather than a large group.
Date: 03/31/2018
AO: Landfill
Conditions: A nice cold 45 degrees definitely not cut off weather but good enough to hate abs.

Disclaimer: I am not a professional. You are here on your own free will. Push yourself this morning, and modify as you need to. If you are injured or hurt we will escort you to your vehicle and point you to the right direction.
COP:
Little Arm Circles Forward IC 15x
LAC Backward IC 15x
Chinook IC 15x
Moroccan Night Club IC 15x
Windmill IC 15x
Cherry Picker IC 15x
Infinity Plank:
Alternating Shoulder Taps IC 15x
Annie both hands IC 15x
Plank Jack IC 15x
Recover
Thang:
Wall sits w/ Muhammad Ali IC 15x
Wall sit w/ Joe Frazier IC 15x
Wall sit w/ Push Press IC 15x
Wall sit w/ Side Raises IC 15x
Wall sit w/ Bus Driver IC 15x
Itsy Bitsy Spider IC 10x
Rinse & repeat but with a baby Dwayne in each hand
Indian Run around field 1 lap
Asheville Abs IC 4x [One might laugh at the small number 4 for this exercise which probably means you have never done it before. The irony here is that although it seems small it was very painful. Also, irony another literary device that can be use and needs to explaining.]
Rinse & Repeat 3x
Lungs and abs are all warmed up time to grab some coupons behind Ohm’s truck. Once the coupons were gathered the HIM partnered up for the following exercise.
PAX 1: Curls AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1: LBC AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1: Reverse Curls AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1: RBC AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1:Push Press AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1:American Hammers AMRAP (If the PAX wanted to get his money worth’s this AM American Hammers could have been performed with coupon) 
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1:Rows AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1:Flutter Kicks AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
Keeping a close eye on the time QIC decided it was time to return the coupons back home. YHC was expecting a slow stroll to Ohm’s truck but the HIM came to work and wasted no time returning the coupons home which left QIC with roughly 1.5 minutes for some Mary.
Mary:
Pretzel IC 10x (performed twice for each side)
Time

COT:
Count-o-rama
Name-o-rama
WOD: YHC shared an excerpt from the book he is currently reading titled The Opposite of Loneliness by Marina Keegan. Here is that excerpt: “We don’t have a word for the opposite of loneliness, but if we did, I could say that’s what I want in life. What I’m grateful and thankful to have found at Yale, and what I’m scared of losing when we wake up tomorrow and leave this place. It’s not quite love and it’s not quite community; it’s just this feeling that there are people, an abundance of people, who are in this together. Who are on your team. When the check is paid and you stay at the table. When it’s four a.m. and no one goes to bed. That night with the guitar. That night we can’t remember. That time we did, we went, we saw, we laughed, we felt. The hats.” 
I choose this as my WOD to encourage the HIM to take advantage of the 2nd F opportunities that we offer. We are more than a work out group. We are a family. We have seen each other grow for the last year, months, or even weeks and we are invested in each other. We all have other obligations but make time to grab breakfast with your brothers or even a drink after work or a glass of milk after a beatdown. If your schedule allows it participate in a CSUP (Completely Stupid and Utterly Pointless) you will make some great memories. Just ask Vila, Ohms, Whittler, and Angus that did a polar plunge last winter or Picasso that ran from Chattanooga to Nashville. The point I am getting at is that you should never feel alone when you are a part of a great group like F3 Chatt.
Moleskin:
I have been gone most of March and it felt great getting to Q this AM. I have been looking forward to this morning the minute Ohms asked who was available to Q and appreciate everyone that came out and worked hard. I have enjoyed meeting some of the newer guys and hope to get to meet the rest of you men the following weeks. I am also proud of all the EH’ing that has been going, it feels great coming back and seeing new guys in the gloom. I hope you enjoyed the small English listen on literary devices, and if you can tell this moleskin contains  another one. [Anaphora a rhetoric device in which a word or group of words are repeated at the beginning of a sentence or clause]. Well I’ve never really enjoyed proof reading my own papers so have fun tearing this BB apart. Just be gentle and not as brutal as I have been these last few days.
 

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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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Mosey, Stairs, & more Stairs

QIC: Steam Engine
PAX: Ohms, Angus, Mr. Clean, Marco Polo, Ringwald, Sundance, Wort, Whittler, Flemish
AO: Hill City
Date: 02/06/2018
Conditions: Warm 36 degrees perfect for a long mosey

Disclaimer: I am not a professional. You are here on your own free will. Push yourselves this AM but modify if you have to.
Mosey to Great Hall for COP
COP: 
Up Straddle Hop IC 12x
Up Straddle Hop (Opposite leg) IC 12x
Windmill IC 12x
Cherry Pickers IC 12x
Imperial Walker IC 12x
Alternating Toe Taps IC 12x
Squats IC 12x
Mountain Climbers IC 12x
The Chattanooga Marathon Relay is March 1 and we have two teams signed up. With less than a month left I decided to have a long mosey and sprinkle in some stairs.
The Thang:
Mosey to Chestnut walking bridge where we encoutered our first flight of stairs.
1st Stairs:
1 Leg Hop to the top
I Leg Hop (Opposite leg) to the top
Bunny Hop to the top
Continue to Mosey down walking bridge and took a break midway
Toe Merkins (Calf Raises) IC 10x
Mosey to end of walking bridge where we found some benches to take a break
Dip IC 10x Rinse and repeat 2x
Mosey down towards Market St where we found our next flight of stairs
2nd Stairs
Sprint up stairs Rinse and repeat 3x
Mosey towardsTennessee Aquarium where we found a nice set of stairs
3rd Stairs
Sprint up stairs Rinse and repeat 2x
4th Stairs
Hit every step going up Rinse and repeat 2x
5th Stairs
Bunny Hop Up
1 Leg Hop
1 Leg Hop (Opposite leg)
Mosey to start of Market St Bridge where Mr. Clean set the pace for the trek back to the Love Shack. Midway took a small breather.
Squats IC 10x
Finish running across Market St Bridge and start heading towards Love Shack. With the Love Shack with in eyesight decided to call a jail break.
Jail Break from 1st Parking Ticket Booth to the 2nd one.
Now that we have reached the Love Shack there was still a few minutes left for Mary
Mary:
Flutter Kicks IC 10x
Hello Dolly IC 10x
Rosalita IC 10x
Time
Since Shovel Flag was absent this AM we got hit with the 10 Burpee penalty

COT: 
Count-o-rama
Name-o-rama
Prayer Request:
Angus with new born & transitioning to a new job
Flemish expecting a new born & transitioning to a new job
Steam Engine friend currently at Vanderbilt Hospital doctors trying to figure out what is wrong
Continue prayers for Rainman & Sparkles
Announcement:
Hump Day Happy Hour: 02/07 at Heaven & Ale starting 1700 msg Whittler for more info
Friday Breakfast Club: 02/09 at Lillie Mae’s starting 0630 msg Mr. Clean for more info
WOD: If you want to go fast go alone, if you want to go far go together. We have used this many time in F3 Chatt and I feel that this is a perfect quote for F3. Especially right now as some of us are preparing for the Chattanooga Marathon Relay. It doesn’t matter the pace as long as we keep getting better every day.
Also according to Angus’s Garmin we got in 2.4 miles this morning. Great job guys!
 
 

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4 Corners

QIC: Steam Engine
PAX: Pumpkin, Ohms, Juice, Ringwald, Candu, FNG-Tubbs, Mr. Clean, FNG-Geek Squad, Early Bird
AO: Landfill
Date: 1/20/2018
Conditions: 35 degrees warm enough for shorts

Disclaimer: Here on your own free will, am not a professional, push yourself & don’t get hurt, modify exercises if need to
COP:
SSH IC 20x
Cherry Pickers IC 15x
Wind Mill IC 15x
Alternating Toe Taps IC 15x
Imperial Walker IC 15x
Mosey to Outhouse and pick up small rocks for some wall sits
The Thang:
Wall Sits w/ Muhammad Ali using rocks IC 10x
Wall Sits w/ Joe Frazier using rocks IC 10x
Wall Sits w/ Shoulder Press using rock IC 10x
Wall Sits w/ Forward Rock Raises IC 10x
Return baby rocks home and pick up a Dwayne and mosey to field
Run 2 laps around the soccer field to allow QIC to drop 4 random cones
Do the following for 5 minutes:
Start at Cone 1 sprint to Cone 2 karaoke to Cone 3 Bernie Sanders to Cone 4 karaoke back to Cone 1
Next series of exercises:
Cone 1: American Hammers w/ coupon then Bear Crawl to Cone 2
Cone 2: Jump Squat then Forward Lunge to Cone 3
Cone 3: Big Boy Sit Ups then Duck Walk to Cone 4
Cone 4: Burpees then Backward Lunge to Cone 1
Start with 10 reps then drop to 9 then 8 and so on
Time

COT:
Count-o-rama
Name-o-rama
Name FNGs
Prayer Request:
Snowflake with sickness during Orlando trip
Angus’s wife expecting
Pumpkin’s daughter knee injury during game
Announcement: 
GoRuck Tough see Vila
Tough Mudder see Ohms
Chattanooga Marathon Relay see Picasso
WOD: Whatever you do, work at it with all your heart, as working for the Lord, not for human master. – Colossians 3:23
I picked this as a verse because I am currently reading The Civilized Engineer by Samuel C. Florman and he talks about how many students are enrolling to be engineers for the money. Florman states “I take little satisfaction in knowing that engineering enrollment has doubled when I learned that young people are entering the profession mainly because it promises steady employment.” During college I had a handful of friends that started off as engineering and after a semester or 2 they would end up changing majors to business. The reason for this is because they were not passionate about engineering, they did not enjoy the learning and challenges that come with engineering. Many people fail in new year resolutions or working out because they are not passionate about what they are doing. In F3 we EH a lot of men and when we do get FNGs they either hate it or fall in love with it and keep coming out. We come out not because we enjoy freezing temperatures but because we love what F3 stands for.