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The Labor Day Lashing

QIC: Angus, Delta, Steam Engine, Ohms
Date: 09/04/2017
PAX: Mr. Clean, Early Bird, Mudslide, Choo-Choo, Snowflake, La-Z-Boy, Rainman, Barney Fife (Nomad)
AO: Hill City (Renaissance Park)

Conditions: 62 deg. F, average humidity, calm winds, clear skies, excellent visibility, and Fall approaching
The disclaimer was given swiftly and to the point by no other than Steam Engine…”If you get hurt we will carry you to your car, as long as you don’t sue us, because we are not professionals.”
 
WARM-UP: Body by Angus
QIC: Angus
– Burpees x 10 OYO
– SSH x 20 IC
– Finkle Swing x 20 OYO
– SSH x 20 IC
– Imperial Walkers x 20 IC
– SSH x 20 IC
– Ass Kickers x 20 IC
– SSH x 20 IC
– High Knees x 20 IC
– SSH x 20 IC
– Wide High Knees x 20 IC
– SSH x 20 IC
Mosey down to the Big Field
– Burpees x 10 OYO
– SSH x 20 IC
– Diamond Merkins (4 Count) x 15 IC
– SSH x 20 IC
– Carolina Dry Docks x 15 IC
– SSH x 20 IC
– Merkins x 15 IC
– SSH x 20 IC
– LAC (FWD & REV) x 20 IC
– Chinooks x 20 IC
– Moroccan Night Club x 20 IC
– Wide Merkins x 15 IC
 
THE THANG: The Labor Day Lashing
QIC: Delta
– Plank Jacks x 10 OYO
– Bernie Sanders 20 yards
– Lunges x 1 OYO
– Duck Walk 20 yards back to Start Point
– Plank Jacks x 9 OYO
– Bernie Sanders 20 yards
– Lunges x 2 OYO
– Duck Walk 20 yards back to Start Point
– Rinse & Repeat until you get to Plank Jack x 1 and Lunges x 10
QIC: Steam Engine
Round 1:
– Decline Merkin x 10 IC
– Step-Ups x 10 OYO
– LBC x 10 IC
Round 2:
– Incline Merkin x 10 IC
– Squat x 10 IC
– RBC x 10 IC
Round 3:
– Wide Arm Merkin x 10 IC
– Lunge x 10 IC
– Big Boy Sit-Ups x 10 IC
QIC: Ohms
– Partner Carry up Hill to the base of Mt. Midoriyama (Partner Swap halfway)
– Jog a Lap around Mt. Midoriyama
– Bear Crawl 20 yards
– Run to the Summit of Mt. Midoriyama
– Mosey back down to the Base of Mt. Midoriyama
– Merkins x 10 IC
– Rinse & Repeat x 3
 
MARY
– Leg Climbs x 10 IC (Each Leg)
– American Hammers x 15 IC
– Pickle Pounders x 15 IC
– Freddie Mercury x 15 IC
– Dying Cockroaches x 15 IC
– Flutter Kicks x 15 IC
– Hello Dolly x 15 IC


MOLESKIN
Labor Movement and the contributions that workers have made to the strength, prosperity, and well-being of their communities and their country. Today a Band of Brothers met at Hill City at 0600 to honor the hard work of these fellow countrymen. The PAX showed their work ethic and their will to get better as men through sweat and dedication by participating in an awesome beatdown. Our goal at F3 Chatt is to continue to push ourselves and grow as a group in order to better our families and community….Work Hard & Stay Strong Men!
Countorama
Nameorama
BOM
Sincerely,
OHMS
 

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Seek Shelter

When: 08/08/2017
Where: Hill City

QIC: Steam Engine
PAX: Stairmaster, Rainman, Delta, Angus, Ohms, Prosciutto, Choo Choo
Conditions: 68 degrees with light rain
Disclaimer: Not a pro, here on your own, push yourself, modify as needed, & if hurt/injured will carry/drag you to your car
This beautiful morning we had to share the Love Shack with the homeless since they were seeking shelter from the rain. So we did a small mosey to the Great Hall to get things started.
Warm Up:
SSH 15x
Alternating Toe Touches 15x
Cotton Pickers 15x
Merkins 15x
The Thang:
Wall Sit w/ Muhammad Ali’s 20x
Wall Sit w/ Joe Frazier’s 20x
Wall Sit w/ Push Press 20x
Mosey to River Walk
Bear Crawl to lamp post (wait for 6)
Merkins IC 10x
Rinse and Repeat 4x
Mosey to Wall
The sprinklers were running this morning but all was good since the PAX were already full of sweat by this point or so I told myself. In reality it was a combination of both rain and sweat.
Dips IC 10x
Decline Mountain Climbers IC 10x
Rinse and Repeat 4x
Mosey to the Stairs
Box Jump w/ a squat to the top (Increase the amount of squats after each step)
Rinse and Repeat 2x
Mosey to the Love Shack
Mary
Namorama/Shoutouts/Prayer Requests
WOD: Referenced Podcast Angus shared with us on the group. How we need a group of friends that we can go to with our problems. Friends that we can open up about the hard issues. F3 gives us that we all suffer together every Tuesday, Thursday, & Saturday morning and it is through this bonding that allows us to be able to open up with one another. If you have not listened to the podcast I highly recommend you give it a listen.
F3 on AOM
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BOTTLE ROCKET BEATDOWN

– Where: Hill City, Chattanooga, TN
– When: 07/04/2017
– QIC: Angus, Ohms, Delta, Steam Engine
– The PAX: Early Bird, Laces Out (RESPECT), Rainman, Mr. Clean, Pumpkin, Chief, Devo (Nomad), Mudslide, Banjo, Burner, Sparkles, Schnitzel
Today 16 PAX marched onto the fields of Hill City with the red glare of rockets lighting up the Chattanooga sky. Today was no normal day, it was a special one. Today we honored our country’s heroes and celebrated our freedom to be able to do what we do in the greatest country on Earth. We had record numbers and we are so proud to see our band of brothers in Chattanooga growing!
There was no one single Q today. On this special day, 4 brothers passed the Q torch around to complete what I think we can all agree ended up being the most memorable Post in F3 Chatt’s short history.
CONDITIONS: 75 Degrees F, Pouring Rain, and 300% Humidity
WARMUP: Loosened up the muscles with some light OYO stretching and then Angus led us down a path of warmup torture…here’s what he put us through:
– 5 Burps
– SSH x 20
– Finkle Swing x 20
– SSH x 20
– Imperial Walkers x 20
– SSH x 20
– Ass Kickers x 20
– SSH x 20
– High Knees x 20
– SSH x 20
– Wide High Knees x 20
– SSH x 20
Little Mosey Down to the Big Field in Coolidge Park to continue what Angus calls a “Warmup” although I’m pretty sure everyone was already warm! Guess one can never be too warmed up…
– 5 Burpees
– SSH x 20
– Diamond Merkins (4 count) x 15
– SSH x 20
– Carolina Dry Docks x 15
– SSH x 20
– Merkins x 15
– SSH x 20
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
Angus then passed the torch to YHC.
Circuit #1 (DMC – Duckwalk, Merkin, Crawl)
– Duckwalk 30 yards
– 5 Merkins
– Backwards Bear Crawl 20 yards
– Duckwalk 30 yards
– 10 Merkins
– Backwards Bear Crawl 20 yards
– Rinse & Repeat adding 5 merkins every round until a total of 25 merkins is complete
Time to pass the torch to Delta for some more action:
Indian Runs!! the PAX formed a line with Delta leading the pack. We continued the Indian Runs until Delta got back to the front of the line. With 16 PAX…let me say…this was no short run!
Circuit #2
– Burpees x10
– Lunge 50 yards
– Mosey back to starting point
– Rinse & Repeat x3
Whew everyone is for sure feeling the burn now. But there was still one more Q to go…so it was time to mosey to Mt. Midoriyama and once again pass the torch. Let’s see what you got Steam Engine!
Circuit #3
– Start at 1st Lamp Post & perform LBC x20
– Mosey to 2nd Lamp Post & perform RBC x20
– Mosey to 3rd Lamp Post & perform American Hammers x20
– Mosey to base of Mt. Midoriyama, sprint up & mosey down
– Mosey back to 1st Lamp Post
– Rinse & Repeat for 8 straight minutes
COT: Countoff, Name-O-Rama, Shoutouts/Requests, Reading of the Declaration of Independence, Prayer
“Americans should never forget that the founders of this country, like all who have served her in uniform, were willing to die defending everything its flag represent. It’s so easy to get lost in the controversies that divide us. But I believe, no matter what our race, religion, or beliefs may be, that AMERICANS should be able to come together to keep our country rooted in what made it great”

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Shenanigans

Brief disclaimer was given to the FNG the usual we will carry you if you are injured and we are not responsible if you do get hurt.
Warm Up: (Some chatter about not many fans of the 15 burpees as a warm up)
Side Straddle Hop 15 IC
Cotton Picker 15 IC
Alternating Toe Touches 15 IC
Mountain Climbers 20 IC (Yah forgot I was suppose to stop at 15 so just kept going to 20)
Peter Parkers 15 IC
The Thang:
Mosey to where the swamp thing lives:
Box Jump to the top followed by 10 burpees rinse & repeat 4x.
Mosey to Great Hall:
Wall Sits w/ Muhammad Ali 15 IC
Wall Sits w/ Joe Frazier 15 IC
Wall Sits w/ Push Press 15 IC
Mosey to fields:
3 sprints cone & back
3 Bernie Sanders cone & back
3 Duck walks cone & back
3 One leg hop cone & alternate leg back
1 front roll to cone & mosey back to starting line
Head to Love Shack. Not enough time for Mary but enjoyed watching full grown mean roll around in the grass.
Count Off
Nameorama
WOD: Hebrews: 10:25 “Let us not neglect our meeting together, as some people do, but encourage one another, especially now that the day of his return is drawing near”
I enjoy waking up early in the morning just to post with you men. I enjoy coming because you push me to be better. Better in my fitness, life, & in my faith. It is so easy to just go through the motions but we don’t we go the extra mile and invest in each others lives. I picked this scripture to encourage you men to make the most of our workouts and 2nd F events. We all have busy lives but we some how find time to spend time with each other and encourage one another.  Keep up the great work in Chattanooga and I will see you next time I’m down there.

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Occupy Walnut Street Bridge

The Scene: 60 degrees not too hot not too cold
Warm Up: 20 burpees OYO. Learned this trick up in Hickory but decided to show some mercy and do 20 instead of the 50 Jordache made us do that cold winter morning.
The Thang: Mosey up to Walnut Street Bridge
Dan Taylor to light pole followed by 10 merkins IC
Bear Crawl to light pole followed by 10 decline merkins IC
Duck Walk to light pole followed by 10 incline merkins IC
Broad Jump to light pole followed by 10 flutter kicks IC
Backwards lunge to light pole followed by 10 RBC IC
Side lunge to light pole followed by 10 alternating shoulder taps
Side lunge (opposite side) to light pole followed by 10 WWI sit ups OYO
Dan Taylor to light pole followed by 10 LBC IC
Sprint to middle of bridge
Mosey to end of Walnut Street Bridge
Wall Sits 16 Muhammad Ali IC
Wall Sits 16 Joe Frazier IC
Wall Sits 16 Shoulder Press IC
Dips 10 IC
Mosey back to the start of the bridge.
Started Indian run after crossing Market St
Countorama
Nameorama
WOD: “It’s better to fail than to not risk failure at all” Joining F3 is about becoming a better person in your faith and health. It’s easy to stop showing up when you come last in sprints and every exercise but the men here motivate you to push beyond your capability. Failure is a part of life and you just have keep trying til you get the results you want. I’m thankful for the men here that push me everytime. I’m excited to see what the summer has in store for us
 

  • Steam Engine
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2 are better than 1

The Scene

Hill City. Roughly 60 degrees with a steady rain to start the morning off.
 

Warm Up

  • SSH IC x 12
  • Windmill IC x 12
  • Cotton Picker IC x 12
  • Alternating Toe Touches IC x 12

The Thang

Mosey to Riverwalk for some sprints.

  • Sprint to first light pole and back followed by Mountain Climbers IC x 10
  • Sprint to first light pole and back then to second light pole and back followed by Peter Parkers IC x 10
  • One long sprint to third light pole followed by 10 burpees

Mosey under the bridge to get out of the rain

  • Wall sits with Muhammad Ali IC x 15
  • Wall sits with upper cuts IC x 15
  • Wall sits with push press x 21

Mosey to center stage for some box jumps & dips

  • 10 box jumps
  • 10 dips

Rinse and repeat three times
 
Angus took us back to the Love Shack since I’m still figuring out the layout of Hill City.

  • Step Ups IC x 10
  • Incline Merkins IC x 10

Rinse and repeat three times
 
Quick walk to base of hill

  • 2 sprints up
  • 1 bear crawl up

Return back to Love Shack for some Mary

  • LBC IC x 10
  • RBC IC x 1
  • Flutter kicks x 10
  • Freddy Mercury x 10
  • WW2 sit ups 10

 
Countorama
Nameorama

WOD: Two are better than one, Because they have a good reward for their labor For if they fall, one will lift up his companion. Ecclesiastes 4:9-10

I feel that these verses describe F3 accurately. No one would run sprints alone at 530 AM on a rainy Tuesday morning. Everything in life is easier when you have someone there motivating you to not give up. I remember being intimidated at my first workout in Knoxville didn’t help I pulled up to the parking lot seeing 20 or so guys around the shovel flag. I thought I would be too slow and not be able to keep up. Well I was slow but some of the faster guys dropped off to the back and pushed me to keep going. That was back in November and here I am in April Q’ing and hopefully pushing you all to be better. Wish I wasn’t traveling as much but I’m excited for what’s to come. I leave you all with this quote “If you want to go fast go alone, but if you want to go far go together.”
 

  • Steam Engine