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Hell Hill, CMUS, and Early Morning Date With Sally

QIC: Rug Doctor (Respect)
Date: 12/29/2018
PAX: Bubbles (Respect), Deep Dish, Fast Lane, Fissure, 9 Volt (Respect), Rhythm, WuzntMe
AO: The Battery

Conditions

Damp, foggy, and 39F.

The Disclaimer

I am not a professional.  Modify if necessary but push yourself.  If you’re injured we’ll get you to Tennova or another area hospital.

COP

Mosey to the Pavillion Parking Lot “Hallelujah Style”

  • Side Straddle Hop x 15 IC
  • Don Quixote x 15 IC
  • Side Straddle Hop x 15 IC
  • Monkey Humpers x 15 IC
  • Side Straddle Hop x 15 IC
  • Alternating Shoulder Taps x 15 IC
  • Side Straddle Hop x 15 IC
  • Mountain Climbers x 15 IC
  • Side Straddle Hop x 15 IC
  • Mosey to Pavillion Hallelujah Style
  • Dips x 15 IC

The Thang

Mosey to the bottom of Hell Hill “Hallelujah Style” to climb Everest

  • Lunge, squat, step to the flat area at the top of the hill.  For those ambitious enough to finish before the rest of the PAX hold a plank

Mosey down to CMU collection area at the beginning of the Greenway and select a Battle Buddy.

  • Each two-man team alternates moseying with CMU changing out at each lamp post until reaching lamp post number eleven.
  • Alternating with our partner, the PAX did one Merkin or one curl with the CMU.  Lamp post number two, two Merkins, two curls, etc. until reaching eleven Merkins, and eleven curls with the CMU.
  • Once completed, the PAX started the circuit again moseying between the lamp post and exchanging the CMU at each stop.  At lamp post one, the PAX performed one burpee and one overhead press with the CMU.  At the second lamp post, the PAX performed two burpees and whoever had the CMU performed two overhead presses.

PAX Farmer Carried the CMU’s to Sidewinders truck and loaded into the bed the Moseyed “Hallelujah Style” to the Pavillion.

  • Elbow planks to plank to the beautiful melody of Moby’s Flower Song “Sally”.
  • Captain Thors 1:4 Ratio of Big Boy Situps to American Hammers. OYO x 20.

COT

New Year’s Resolutions suck.  Daily progressive commitment and improvement are better than postponed perfection.  Don’t wait for some magical date on a calendar to start making yourself better.  Take baby steps now and the results care of themselves.  It’s a marathon, not a sprint.
BOM: Prayers for Fastlane’s Wife’s Grandmother, those traveling for Holidays, Fissure to continue to heal, Wuzn’t Me’s family dealing with the crud going through the house.

Moleskin

I don’t think Sally is a great date.   Other than a lot of heavy breathing, mubblechatter was non-existent.

News

Abscess will conduct a Q School at The Battery on 5 January 2019.  Be there!
Convergence 31 December 2018 at Hill City 5:30 AM.
Start the New Year off right, Tag-team Q Beatdown at the Landfill at 7:00AM 1 January 2019.

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Sidewinders VQ

QIC: Sidewinder (Respect)
Date: 12/22/2018
PAX: Bubbles (Respect), Deep Dish, Fast Lane, FNG-Mrs. Baker, 9 Volt (Respect), Rhythm, Rug Doctor(Respect), Sidekick, Threeskin, WuzntMe
AO: The Battery

Conditions

Damp, clear, and 34F.

The Disclaimer

I am not a professional.  Modify if necessary but push yourself.  If you’re injured we’ll get you to Tennova or another area hospital.

COP

Mosey to the Pavillion Parking Lot

  • Side Straddle Hop x 30 IC
  • Good Mornings x 25 IC
  • Forward Arm Circles x 25 IC
  • Reverse Arm Circles x 25 IC
  • Cherry Pickers x 20 IC
  • Morrocan Nightclub x 25 IC

The Thang

Mosey to the Pavillion

  • Merkins 4 Count x 20 OYO
  • Dips 4 Count x 20 OYO
  • Incline Merkins 4 Count x 15 OYO
  • Box Jumps x 20 OYO

Mosey Up Hell Hill

  • Begin at the designated line and do Squats 20 then lunge to the line across the parking lot and do 20 High Knees, lunge back to the line and do 19 and 19, 18 and 18, 17 and 17, etc.
  • Begin at the designated line and do 10 Plank Jacks and then Bear Crawl to the line across the parking lot and do 10 Starmans, lunge back to the line do 9 and 9, 8 and 8, etc.

Mosey to Tennis Court Parking Lot

  • Overhead Press with CMU x 20
  • Brick Swings with CMU x 20
  • Farmers Carry with CMU across Parking Lot
  • Imperial Walkers x 20 IC

Mosey to Pavillion Parking Lot

  • Dealers Choice Mary

COT

Make the time to get know people and the men around you.  Everyone has a story.
BOM: Prayers for Fastlane’s Grandmother, those traveling for Holidays.

Moleskin

Other than the occasional coughing, moans, and cadence, fairly quiet.

News

Abscess will conduct a Q School at The Battery on 5 January 2019.  

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“Oh the Humanity”

QIC: The Count
Date: 12/15/2018
PAX: 9 Volt, Blowout, Bubbles, Deep Dish, Fast lane, Powder Room, Rhythm, Rug Doctor, Sidekick, Sidewinder, Threeskin, FNG-WuzntMe
AO: The Battery (Tinsley Park, Cleveland)

Conditions: 49 degrees, Overcast, some light sprinkles, but still a great day to workout!

The Disclaimer: I’m not a professional. You are here on your own initiative. Push yourself and modify as necessary to avoid injury.  If you get hurt let someone know, and we will get you back to your transportation or to ER if necessary.

COP

Mosey from P/L up to to P/L with Pool.  SSH, Abe Vigoda, Plank Jacks, Tappy Taps, Finkle Swings, 30 lb Coupon for Bucket Brigade, ladder drills, and side shuffles around four corners. 

The Thang

Hindenburg B.L.I.M.P.S. (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats.   (730 Reps) + 2 sprints (300 Yards) + Bear Crawl (50 Yards) = Full Body Workout!

Four Corners (25 yards between cones) First corner do Exercise and number of Reps indicated. Proceed to corners 2, 3, & 4 repeated exercise and Reps.
Burpees (10) x 4 = 40, Lunges (20) x 4 = 80, Imperial Walkers (30) x 4 = 120, Merkins (40, 40, 30, 20, 10) = 140, Plank Jacks (50, 40, 30, 20, 10) = 150, Squats (60, 50, 40, 30, 20) = 200
Mary Go Round: 13 Pax each responsible for IC 10 Reps = 130 Mary’s
Time left to cool down by same way we warmed up with Bucket Brigade, Ladder Drills, and Side Shuffles, and them Mosey back down hill to starting point and F3- Flag for COT.

COT

 CIRCLE OF TRUST:  Counterama, Namerama, Announcearama – Introduced FNG – A. J. Bembry (WuzntMe).  Employed at Blood Assurance, but moving to BC/BS.  Prayers for family members and our deployed soldiers.  Prayers for safe travels to those traveling for holidays.
BALL OF MAN: Lifted up in prayer to spoken and unspoken prayers.

Moleskin

Very little Mumble Chatter (Good Stuff), means everyone was working hard, breathing hard, making it hard to talk crap!  🙂  Enthusiasm was high!  Observed some technique that needed some work (especially some of mine!)    

News

No New News items.

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24 X 2s with a guest cameo from the Great Cornholio!

QIC: Sidekick
Date: 12/8/2018
PAX: 9 Volt (Respect), Deep Dish, Fast Lane, Rhythm, Rug Doctor (Respect), Sidewinder (Respect), The Count (Respect)
AO: The Battery

Conditions

35 Degrees and Raining.  So basically about as bad as you can get, but hey the wind aint blowing.

The Disclaimer

I am not a professional.  You are here of your volition.  Modify where necessary.

COP

SSH IC X25;  Baby Arm Circles IC X10; Reverse IC X10; Seal Clap IC X10; Overhead Clap IC X10; Moroccan night club IC X10; Ray Lewis (Shoulder Press) IC X10; Good Mornings IC X12; 3rd Grade Exercises IC X12; Mosey to the tennis court parking lot; Calf Stretch 10 seconds each leg; Ircans IC X10 on parking curb; Frankenstein for 20 yds; Reach Around IC X10 – NEW EXERCISE – Hold Al Gore clap behind your back, clap in front – IC 4 count exercise.  Mosey to Pavilion.  

The Thang

24 x 2s
This is a personal pace routine that allows the PAX to push themselves forward to their limits. This is similar to an 11s routine but with more reps and therefore a much manlier musk.  Start with 22 Dercans.  Run the specified route and back. In our case today, we ran to Fast Lane’s truck ~ 80 yds each way.  Once back, 2 squats.  Run the route and back.  This completes one cycle.
Second cycle is the same but with 20 Dercans and 4 Squats.  Continue in this pattern until you have flopped the exercises.  TIP – the combined sum of the reps for the two exercises will always be 24!
This was just over a total of 3.3 miles with 142 reps of each exercise.
The Great Cornholio
We finished up with just enough time for the Great Cornholio to make an appearence.  This is also new (I believe) to F3.  If you remember Cornholio on Beavis and Butthead, he would basically pull his shirt up on his head and walk around with his hands up like the French in every major battle in history.  So, if you can imagine us walking around like that looking like we were holding something on our shoulders….. insert 50 lb bag of corn.
Two lines facing each other 15 yards apart, 4 Pax in each line, walking lunges carrying the 50 lb bag of corn.  Every PAX made the trip 3 times (had 2 bags of corn).
Mosey to the flag

COT

Praised the guys for their commitment.  Two weeks in a row with Crap for weather.  Good work being accountable to each other.   We talked about the target audience for F3, how to communicate, what to emphasize in an EH.  Good discussion

Moleskin

Morning started out with some good discussion about Fast Lane interrupting a homeless guys Happy Ending at Beast Ridge on the bear skin rug in front of the big fireplace a few months ago.  How he maintained eye contact until he nearly tripped over them before he noticed them.  This was relevant given the homeless guy in the pavilion at the battery last week.  We failed to EH him, he was a no show.
9 Volt and I had a brief discussion about the workout in which I expressed my desire to average 130 bpm for the workout.  he responded by saying “I could just tase you and it would be easier”.  I declined his suggested audible.
I was referred to as a “Evil Genius” for this workout
I may be the only person in F3 history to be both the youngest PAX and the Oldest PAX at a workout in the same year.

News

Blood drive in Cleveland this week

Upcoming Qs

The Count next Saturday
 

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Episode 3(skin): F3 Hurricane

QIC: Threeskin
Date: 12/01/18
PAX: 9 Volt, Bubbles, Deep Dish, Powder Room, Rhythm, Rug Doctor, Sidekick, Sidewinder
AO: The Battery

Conditions:

Gentle breeze, barely noticeable moisture in the air.  Ask Sidekick, it was nice out…

The Disclaimer:

More detailed than normal.
I’m F3’s threeskin.  Believe it or not, I volunteered for this but the jokes on you because you did too.  I’m certainly not a professional and I don’t plan to act like one.  I don’t know your specific orthopedic or athletic restrictions so modify if necessary because I will too, but most importantly push yourself so you can get your moneys worth.

COP

Started out circling the Flag. My typical mosey warm-up ensued. We started under the pavilion to stay dry for a couple of minutes longer.
[Special SSHs IC to honor the passing of G HW Bush – 41 SSHs IC]
We moseyed to the yellow truck and slowed it down with good mornings and SSHs 10-IC
Mosey Back
SSH’s IC -10
Little Baby Arm Circles IC – 10
SSH’s IC – 10
Mosey Back
Military Press IC – 10
Seal Claps IC – 10
SSH’s IC – 10
Mosey Back
Imperial Walkers IC – 10
Squats IC – 10
Walk to curb OYO
Calf Stretches with 10 counts

The Thang

[I had to turn up the volume so everyone could hear cadence in the rain, the only mumble chatter was “another mosey???”]
Merkin Mania
[Lots of Merkins with Imperial Walker rests and Sprints with built in sweepers]
30 Incline Merkins Single Count
10 Imperial Walkers
20 Incline Merkins Single Count
10 Imperial Walkers
10 Incline Merkins Single Count
10 Imperial Walkers
Hard Rain- I mean run… To the yellow truck and back, then sweep.
***It’s Possible Sidewinder had a Merlot Moment at this point…***
20 Decline Merkins Single Count
10 Imperial Walkers
15 Decline Merkins Single Count
10 Imperial Walkers
10 Decline Merkins Single Count
10 Imperial Walkers
Hard Run… To the yellow truck and back, then sweep.
10 Slow Table Merkins Single Count
10 Imperial Walkers
10 Slow Table Merkins Single Count
10 Imperial Walkers
10 Slow Table Merkins Single Count
10 Imperial Walkers
Hard Run… To the yellow truck and back, then sweep.
***a few PAX took the opportunity to “take the lead” on the run now knowing what was next.***
Hell Hill Hammies
[Lots of Legs with Hill Runs and Planks at the top]
10 Alternating reverse lunges
Hill Sprint
Pickle Pounders
Jog back
10 Alternating reverse lunges
Hill Sprint
Reverse Pickle Pounders
Jog Back
20 Squats
Hill Sprint
Planks – 3 ten counts added up
Jog Back
20 Squats
Hill Sprint
Planks with revers leg lifts
Jog Back
Moseyed Back to Pavilion
Shelter In Place – Literal debris falling around us
Alternating Dips and Step Ups
3 sets: 10 Dips IC followed by 10 Alternating Leg Step Ups IC
Good Mornings 10 IC
Table top Mary:
LBCs 20 IC
Freddie Mercury’s 10 IC
Imperial Walkers 10 IC
Good Mornings 10 IC
Forward Fold – Right over left – Left over Right
Mosey to Flag

COT

Counted to 9 – Named all 9 – Lesson from Sidekick on proper form, his presence was appreciated to help set the example overall.
I felt like the weather was about to go from bad to worse so we kept it brief:
I reached back to a previous Q about not focusing on past failures but learning how to replicate past success.  Shared a personal success that followed the original Q and admonished everyone that this is why we are here.  Accountability and Brotherhood, this is truly a safe place because we strengthen each other.  Closed in Prayer.

Moleskin

To honer the moleskin, I rode home in nothing but a towel. I’m pretty sure some others may have done the same.
We experienced the progressive commercial on hell hill as every time we turned around there were more leafs covering it.
No evidence of Merlot could be found in the deluge

News

Get on slack asap!

Upcoming Qs

Come back for Sidekick next week!  Episode 4
 

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911 What’s your Emergency?

QIC: Prosciutto
Date: 11/24/2018
PAX: FNG-9 Volt, Abcess, Bubbles (Respect), FNG-Brady Bunch, FNG-Casanova, Deep Dish, Geek Squad, Rhythm, Rug Doctor (Respect), FNG-Short Stop, Sidewinder (Respect)
AO: The Battery

Conditions

45, foggy, grounds were wet from overnight rain.

The Disclaimer

Thank you for coming. This is a free, peer-led workout. You’re here by your own decision and are encouraged to modify where necessary; your Q does not have any prior knowledge of pre-existing conditions/injuries. Do your best and provide maxium effort.

COP

Burpee x 5 OYO
SSH x 20 IC
Lunge x 10 IC
Burpee x 4 OYO
Mommy Maker x 8 IC
ST Squat x 10 IC
Burpee x 3 OYO
High Knees x 10 IC
Windmill x 10 IC
Burpee x 2 OYO

**Long Mosey to top of Hell Hill by the pool; detour doing bernie’s, karaoke and high knees to get the heart pumping

The Thang

Pre-beatdown, YHC set up a baseball diamond in the dark. Used for the partner carry exercises to follow:
Partner Carries
Pair up with someone of similar size/stature. P1 carries P2 to second base; switch and P2 carries P1 home.  Immediately after carry, heels on curb and wait for 6. For an all you got Spartan Run.
Round 1: Fireman Carry
*Spartan Run
Round 2: Wheel Barrow
*Spartan Run
Round 3: Piggy Back
*Spartan Run
– 5 Burpees OYO
Partner Planks
Pair up with a different partner for some partner planking
R1: P1 Planks while P2 performs 20 Decline Merkins with feet on back of P1 planking; Flapjack
R2: P1 Plank and hold P2 Ankles as P2 performs 20 BBSU; Flapjack
Mosey down Hell Hill & circle-up for two rounds of “Circle Burp’s”
Circle Burp
Exercise performed in a circle with all Pax present. Exercise is called, and all Pax perform that exercies AMRAP until it is their turn to call “down” which signifies when all Pax stop, drop and do a single burpee, then return to called exercise
R1: Monkey Humpers
Bernie sanders up Hell Hill and back down
R2: Alternating Shoulder Taps
Wheel of Merkin
All pax, again, form circle & plank until it is their time to perform the # of merkins in that revolution
5 rounds completed.
Ratchet’s Shoulder Blaster
While keeping arms up perform the following back to back:
Baby Arm Circles (Fwd/Bkwd) x 10 IC
MNC x 10 IC
Cherry Pickers x 10 IC
OH Claps x 10 IC
MNC x 10 IC
YHC opted to end it here as his shoulders were resembling that of a properly smoked ham; YHC should know!
6MOM
Pretzel x 10 IC (R/L)
Hollywood x 12 IC (R/L)
Box Cutter x 12 IC
LBC x 20 IC
Time called.

COT

Three pillars of F3

  1. Workouts are held outside (rain or shine)
  2. Workouts are peer-led
  3. Leave no man behind, leave on man unchanged

Shovel flag symbolism
YHC had the opportunity to talk with long-time and fellow F3 Chattanooga pax at Early Bird’s wedding last weekend. Since he and his family have moved out of town a year or so ago, he has assumed responsibility at his new church leading a men’s ministry. He has successfully launched F3-esque workouts for these men without actually tapping into F3 Atlanta. He shared his thoughts on the shovel and what it means and how he’s used it as a discussion point for other men to understand their role as men and in the community – we discussed the deep symbolic nature of the shovel. From this conversation, I drew inspiration.
Simply put, a shovel is just an object, but with it there are so many inherent uses. In order for the shovel to be of any use, someone has to implement it. YHC shared a time when he wished he could just tell the shovel to dig a french drain for him and sit back and watch. Obviously cannot happen, as it is an inanimate object that requires an applied force. I likened the shovel to the relationship a man has with another man and the opportunity we have to help inanimate men (Sad Clowns) to become useful tools in our community through F3. In order for a man (a shovel) to be successful, he needs the help of another man (a force) to implement him in the community, to show him how he can be useful. YHC challenged the group to be that force, to guide other useful shovels in the community

Moleskin

  • Rhythm brought one of his 6 (?) kids in his brood and a friend of his; they were late. So, naturally, YHC asked the then-FNG (later, “Short Stop”) if they have a clock at home and if they knew how to read it; Confirmed.
  • As we were performing partner planks, YHC hears a siren alarm going off. Sounds like a ringtone. Look over and there’s Rhythm talking to Emergency Dispatch. Apparently he accidentally hit the emergency call button — out of breath, he explained there was no emergency (only that he was getting smoked at a workout). Aye!
  • Had a Wayne’s world moment as traffic seemingly was coming through. “GAME OFF!”…. “GAME ON!”

News

Cleveland Launch #3-5 coming up. All pax of Chattanooga are encouraged to try their best to support local AOs and support the launch of Cleveland. Meaning, fartsacks are strongly discouraged. STRONGLY.

Upcoming Qs

12/1 – Threeskin
12/8 – Sidekick
12/15 – Fissure
12/22 – Rug Doctor
12/29 – Sidewinder

 

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Two Year Chatt Anniversary – Cleveland AO Launch

QIC: Abcess

Date: 11/17/2018

PAX: Angus, FNG-Blowout, FNG-Bubbles, Candu, Care Bear, Cheat Sheet, Choir Boy, Clone, FNG-Deep Dish, Doubt Fire, Ducktales, Fast Lane, Fissure, Geek Squad, Gisele, High Heels, FNG-Honey Badger, Lilly Dipper, Moondance, Pele, FNG-Powder Room, Prosciutto, Protractor, Ringwald, Rug Doctor, FNG-Rhythm, Sidekick, Sidewinder, Speed Bump, Steam Engine, Stinger, Tank, Threeskin, FNG-Twofer, Vila, VSquared, Whittler, Yukon Cornelius

AO: The Battery

Note: 39 HIMS

Conditions

Clear skies, heavy frost, 31° F

The Disclaimer

I am not a professional.  You’re here voluntarily.  Work hard, but modify as needed.

COP

Side Straddle Hops x 30

Imperial Squat Walker x 15

Tempo Squat x 10

Baby Arm Circles x 10 (Forward & Reverse)

Tempo Merkins x 15

Count Off 1,2,3,4

The Thang

Indian Run two lines with a medicine ball – Mosey to Parking Lot next to Tennis Courts.

Four Corners:

  1. Tricep/bicep x 25 with Babies, reverse bear crawl to the next corner.
  2. Presses/Squats with CMU x 20, lunge to the next corner.
  3. Carolina Dry Docks x 15 BBS x 20, broad jump to the next corner.
  4. Seal Claps/Overhead Claps x 20 with bricks, duck walk to the next corner.

Indian Run to Hell Hill.

Dora’s with Merkins x 100, Little Baby Crunches, and Star Jumps.  Run up, run down.

Mosey to the Softball Field.

Death Crawl to cones and Merkins x 3 at each cone.

Mosey to Pavillion.

11’s With Dips and Box Jumps

Mosey to Road with Suicide Burpees x 3 at each cone.

Circled up around the flags and finished with Flutter Kicks x 20, ATM’s, Peter Parkers, and Burpees x 10.

COT

Iron sharpens iron!  Focus on the men you know that need F3 and put them in an emotional headlock until they tap out and join the PAX!

Moleskin

Hell Hill may or may not have been responsible for three Pax Splashing Merlot.  Care Bear didn’t know if his legs were cold because he couldn’t feel them.  Word of wisdom to FNG’s, don’t give yourself a nickname during the COT – it can’t end well for you.

News

Join us for next weekend for launch weekend #2

Upcoming Qs

11/24 – Prosciutto
12/01 – Threeskin
12/08 – Sidekick
12/15 – Fissure
12/22 – Rug Doctor (LAUNCHED!)