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The Dirty Half Dozen

QIC: Ohms
Date: 06/06/2018
PAX: Geek Squad, Geiger, Mr. Clean, Picasso, The Count
AO: The Griff (Vandergriff Park)

Conditions

60 Degrees and low humidity, crisp and cool for a June morning, heavy dew to keep the feet cool

The Disclaimer

This is F3.  I am not a professional and you are here of your own free will.  Modify where needed, don’t injure yourself.  Push yourself to be better

COP

– SSH x 15 IC
– Windmills x 15 IC
– Cotton Pickers x 15 IC
– SSH 15 IC
– Plank x 10 IC
– Merkins x 10 IC
– Plank x 10 IC
– Carolina Dry Dock x 10 IC
– Plank x 10 IC
– Mountain Climbers x 10 IC
– Plank x 10 IC
– Pickle Pounders x 10 IC
– LAC x 10 IC
– LAC (REV) x 10 IC
– Cherry Pickers x 10 IC
– Chinooks x 10 IC
– Shoulder Press x 10 IC

The Thang

Started off with a short mosey to the football field…gates were lock…so we found an alternate route and performed the Fat Man’s Squeeze through a locked gate. Silly Park & Rec – you can’t keep us out! Once we got into the field YHC instructed the PAX to split into pairs for some running and a total body beat down.

Raise the Roof…
Partner #1: runs the width of the football field and back
Partner #2: performs steps ups with a high knee on top of the bleachers and back down. Repeat until Partner #1 returns from his mosey across the field.
**Rinse & Repeat 5 cycles per partner
Dip Baby Dip…
Partner #1: runs the width of the football field and back
Partner #2: performs dips on bleachers. Repeat until Partner #1 returns from his mosey across the field.
**Rinse & Repeat 5 cycles per partner
Over the Hill and Far Away…
Partner #1: runs to the top of the hill and back down to the bottom
Partner #2: performs 8-count body builders. Repeat until Partner #1 returns from his hike up and down the hill.
**Rinse & Repeat 2 cycles per partner
At this point YHC was ready for a short mosey back to the flag and some Mary to end the morning activities.  Some Mumble Chatter sparked up and there were some comments about how running the hill was brutal.  So, of course instead of taking the short route we moseyed back up the hill and took the long route back to the flag.
MARY
– LBC x 15 IC
– Freddie Mercury x 15 IC
– BBSU x 15 OYO

Moleskin

Happiness comes a lot easier when you stop complaining about your problems and you start being grateful for all the problems you don’t have. Never waste a second of your life complaining. Complaining doesn’t solve problems, it attracts them. The more you complain, the more problems you’ll have.

News

6/23/2018 @ The Landfill – F3 Knoxville Q School

Upcoming Qs

Candu 6/9/2018 @ The Landfill – Be there and be shirtless….wearing nothing but a sweatband

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The Griff at The Griff

 

QIC: Sidekick
Date: 05/23/2018
PAX: Angus, The Count, Fissure, Geek Squad, Lugnut, Mr. Clean, Ohms, Picasso, Whittler
AO: The Griff

Conditions – 71 degrees, little muggy, little cloudy, not rainy

The Disclaimer – This is F3, you are here on your own free will, we are not professionals, modify when necessary

COP

SSH – ICX25, Cotton Pickers – ICX15, Pretzel Crunches – ICX10 each side, Mericans – ICX20, SSH – ICX15, Windmills – ICX15, Mosey to the hill

The Thang

Trying out a new pattern this morning suggested by PAX Ohms.  Wasnt going to take 35 minutes so we needed a second round of warm ups
Title of exercises or routine
Round of 11’s – 10 mericans, run the hill, 1 squat, run back down, 9 mericans, run the hill, 2 squats, run back down.  Repeat unti 11’s are flopped.
Mosey to the track
The Griff – Run 800 meters (0.5 mile), Run 400 meters (0.25 mile) Bernie Sanders style, Repeat for round 2.  We mixed in some exercises between each leg because its F3 and we can.  1st leg was 25 mericans OYO, 2nd leg was average man size pickle pounders ICX12, 3rd leg was Little baby arm circles ICX10 – Forward, reverse, Ray Lewis ICX12, Cherry Pickers ICX12.  Slow Mosey to parking lot
By now my quads and hammies were barking so we did some walking frankensteins, then dropped on our 6 for some LBC ICX20 and some Flutter Kicks ICX20, few more walking frankensteins, mosey back to the flag for some Mary.
Mary was Dying Cockroaches ICX15 and American Hammers ICX15
 
Countorama
 

Moleskin

Creativity.  Creativity in your life provides perspective.  Thinking about things outside of your normal scope can help you see things from other people’s view points.  I feel like this is a key skill for leaders.  Whether it be at work, at home, in the community, or at F3 perspective and understanding of people make you a much more effective leader.

News

Lots of extra credit opportunities coming in August.  Clean has the detials

Upcoming Qs

Angus at Hill City, Ringwald made the call to the pen

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Time Off Helps……

QIC: Picasso
Date: 05/09/2018
PAX: Angus, Mr. Clean, Ohms, Ringwald, Sidekick, The Force (Willy Loman), The Count
AO: The Griff

Conditions

It doesn’t get better that this weather……. – Colonel Sanders

The Disclaimer

Disclaimer given.  I am not a professional.  You are here on your own free will.  Push yourself but don’t hurt yourself.  We will help you out if you hurt yourself.

COP

Mosey to the track to get the loins loose and the blood flowing
SSH x15
Arm Circles x 15 each direction
Alternating toe touches x 15
Squats x 15
SSH x 15
Mountain Climbers x 15
Shoulder Press x 15

The Thang

Straight Beatdown……nothing more.

Round 1
BOYO x 10
Sit Up x 10 + Rocket Jumps x 10
Long jump to fast feet x 10
Repeat x 2
Partners 
Leg press with partner x 20
Wall walks x 20
BOYO x 10
Plank + Mericans x 10
Round 2
Tuck jumps x 20
High knees x 20 seconds
Roo jumps x 15
Repeat x 2
MoM
Mosey back to the the American Flags
Fissure Swizzles x 20 seconds
American Hammer x 15
Planks x 20 seconds
American Hammer x 15
Fissure Swizzles x 20 seconds
Flutter kicks x 20 seconds
Fissure Swizzles x 20 seconds

Moleskin

“Taking time to do nothing often brings everything into perspective.” -Doe Zantamata
We live in a busy world. Every now and then, it is good and healthy to checkout from the world and do nothing. This should not be misconstrued as being lazy, but simply taking time to get back to normalcy and focus on what is important.

News

FBC on Friday – contact Mr. Clean for deets

Upcoming Qs

5/10 – Fissure
5/12 – Mr. Clean
5/14 – Sidekick
5/15 – Laces Out (days after his trail half marathon!)

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BOjangles Knows Commitment

QIC: Mr. Clean
Date: 05/02/2018
PAX: Ohms & Sidekick
AO: The Griff

Conditions

59 degrees.  Cloudy. Amazing early morning spring weather! 

The Disclaimer

We are all Qs…push it but don’t hurt it

COP

SSH x 20 IC
Cherry Pickers x 20 IC
BAC/Reverse x 20 IC
SSH x 20 IC
Plank x 20 IC
Donkey Plank x 10 IC (Each Leg)
SSH x 20 IC

The Thang

YHC arrived early for a little setup with VERY high hopes and prepared the first exercise for 7-9 guys.  Well, audibles are quite acceptable in F3 and with the help of Sidekick, an audible was indeed called.
Bear-i-cides & Plain Ole Vanilla Suicides
Bear – i – cides – Pax carried a rock (which became two rocks after the audible) while bear crawling for 5 – 10 yard suicides.
Vanilla Suicides – Pax carried rocks for 5 – 20 yard suicides.
Pax then shifted to the swing set where we conveniently found rotors on the ground, rope attached to them which was thrown over the swing set bar…we had found ourselves a couple of lat pull-down stations, F3 style.
Lats and LaterALs
Pax did the following: Partner 1 held a squat while completing lateral raises. Partner 2 completed 3 lat pulldowns. Flapjack. Rinse and repeat 9 times for a total of 27 reps.
(Lat Pulldown Disclaimer – These were not Planet Fitness lat pull-downs but F3 style “pulldowns”.  Mumblechatter was also evident as we discussed friction, rotors vs. drums, cotton vs. nylon rope, and the degree of difficulty difference between the two stations.  There was also POOOSSSIBLLYYY discussion about the distinct advantage Sidekick and YHC has over Ohms for this particular activity ie..meat on dem bones)
BOjangles Biscuits
Straight from the Lexicon with some flare.  Pax moseyed over to the track at the football field.
Lap 1 – Sausage – Meat – Merkins – 20 Reps
Lap 2 – Ham – Bacon – Big Boy Sit-Ups – 20 Reps
Lap 3 – BoBerry/Cinamon – Diabetes – Dolly – 20 Reps IC
Lap 4 – Finish Strong
Mosey back to the parking lot at the playground.  Pax finished with a healthy dose of Captain Planet Merkins. (Think: Shake and Bake Merkins with 3 people.)

Moleskin

In depth moleskin planned…audible again.  Thanks to a current AOQ and possible future AOQ for knowing and Showing commitment. Ohms and Sidekick — WELL DONE!

News

HDHH – Clydes – Contact Whittler for details (TONIGHT)!
Possible F3 Chatt shirt orders – Please Vote on Slack Poll
Upcoming 3rd F Opportunity – Karl’s Restaurant –  Friday – May 4th – more details to come

Upcoming Qs

05/03/2018 – Sidekick (Hill City)
05/05/2018 – Ohms (Landfill)
05/07/2018 – Prosciutto (Beast Ridge)
05/08/2018 – Whittler (Hill City)
05/09/2018 – Picasso (The Griff)

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Leg Loops

QIC: Fissure
Date: 04/25/2018
PAX: Angus, Mr. Clean, Speed Bump, Whittler
AO: The Griff

Conditions

57°, Cloudy, felt like 57°, Humidity 79%, Wind 4 mph WNW

The Disclaimer

This is F3.  I’m not a professional.  Push yourself.  Don’t hurt yourself.

COP

  • Mosey 1 lap
  • SSH x 20 IC
  • Toe Merkins on the curb x 10 IC
  • Imperial Walkers x 20 IC
  • SSH x 20 IC
  • Toe Merkins on flat earth x 10 IC
  • High Knees x 20 IC
  • SSH x 20 IC
  • Mosey 1 lap

The Thang

Leg Loops
Loop 1, Slow n Low Squats x 10 (together) every quarter lap of the playground loop, lunge in between
Loop 2, Jump Squats x 10 every quarter loop, reverse lunge in between
Loop 3, Regular Squats x 15 every quarter loop, run in between
8-count Body Builders x 10
Flutterkicks x 20 IC, American Hammers x 15 IC, 8-count body builders x 5
Flutterkicks x 15 IC, American Hammers x 10 IC, 8-count body builders x 5
Flutterkicks x 10 IC, American Hammers x 10 IC
Run 3 loops at easy pace, Run 1 loop fast(er)

Moleskin

One of the PAX pointed out that YHC was the oldest of the 5 HIM gathered.  So, that’s great.
Also great was the halitosis discussion — some mighty ripe breath in the gloom this morning.
We closed with a 3rd F discussion.  F3 is unique in that it encourages and embraces faith but does not prescribe any faith in particular.  I’d encourage anyone interested to check out the Qsource for great material. https://f3nation.com/category/q/
This was especially relevant to the 3rd F:  https://f3nation.com/2018/04/02/study-q1-11/

News

FBC @ Longhorn at 6am.  Run/Ruck opportunity prior so consult Fellowship channel on Slack

Upcoming Qs

Thursday – Angus (Hill City)
Saturday – Ohms (Landfill)

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Climbing Earthquakes

 

QIC: Ohms
Date: 04/18/2018
PAX: Picasso, Sidekick, Snowflake
AO: The Griff (Vandergriff Park)

Conditions

Clear skies, Full hearts, Can’t lose

The Disclaimer

My name is Ohms, and I am on Q today. This is a free peer-led workout and I am not a professional. Modify if necessary but push yourself, if you do get injured we will help you out as best we can.

COP

– Windmills x 15 IC
– SSH x 15 IC
– Cotton Pickers x 15 IC
– SSH x 15 IC
– LAC x 10 IC
– LAC (Reverse) x 10 IC
– SSH x 21 IC

The Thang

After we were nice and warm we started out by heading to the pickup truck, grabbing, some coupons, and carrying our burden to hill across the street to begin the real workout.

Dirty McDeuce
– 16 Shoulder Press, 16 Squats, 16 LBCs
– Run up & down Hill
– 16 Curls, 16 Lunges, 16 BBSU
– Run up & down Hill
– 16 Shoulder Press, 16 Squats, 16 LBCs
– Run up & down Hill w/ Coupon x 2
– 16 Curls, 16 Lunges, 16 Mountain Climbers
– Run up & down Hill w/ Coupon x 2
Red Barchetta
Designed to get the heart rate up, much like running from an unexpected 8.0 magnitude Earthquake.
– 100 Yard Dash then 100 SSHs, mosey back to start point to plank/wait for six;
– 75 yard dash then 75 LBCs, mosey back to start point to plank/wait for six;
– 50 yard dash then 50 Plank Jacks, mosey back to start point to plank/wait for six;
– 25 yard dash then 25 Merkins, mosey back to start point to plank/wait for six;
Mosey back to the Hill to pickup our coupons. Once we arrive at the hill its time for a little something else.
– Crab Walk 25 yards
– Bear Crawl up Hill
– Mosey back down Hill
– Crab Walk 25 yards
– Mosey back to Vandergriff Park parking lot carrying coupons

MARY

– BBSU x 15 OYO
– American Hammers x 15 IC
– Freddie Mercury’s x 15 IC
– Asses Up x 15 IC
– Plank x 30 IC
– 6 inch leg hold x 15 IC

 

Moleskin

“Yesterday is not ours to recover, but tomorrow is ours to win or lose”
Stop thinking about the past and plan for your future. Tomorrow should not be taken for granted.

News

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

 
04/21/2018 Prosciutto (Landfill)
 

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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)

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Backbones and Sam I Ams

QIC: Mr. Clean
Date: 04/11/2018
PAX: Ohms, Ringwald, Sidekick, FNG-Slippers
AO: The Griff

Conditions

42 degrees clear and perfect beatdown weather.

The Disclaimer

Welcome to F3, you are here on your own free will, push yourself, modify if necessary, and be aware of your surroundings.

COP

SSH x12 IC
Finkle Swings
SSH x15 IC
BAC x10 IC
Reverse BAC x10 IC
Moroccan Night Club x10 IC
SSH x18 IC
Global Warming (10 Merkins & 10 Presses)

The Thang

YHC was super pumped about today’s Q! An FNG was coming, we had 6 HCs, and the weinke was detailed and ready to roll! Then, real life occurred…two HCs did not show (well, thanks to Ringwald, it was eventually only one that didn’t show), and the weinke had WAY too much material. Better over planned than under planned. Here we go

Tortoise and Hare BOMBS

In the process of getting to the Startex and mumblechatter trying to understand rep counts, we were limited to the following

Bodybuilders – (50) Partner completed 10 reps and chased his partner carrying the coupon and switched.
Insert — Ringwald
Overhead Press – (150) Partner completed 20 reps and chased his partner carrying the coupon and switched.
Merkins – (100) Partner completed 20 reps and chased his partner carrying the coupon and switched.
BBSU – (100) Partner completed 20 reps and chased his partner carrying the coupon and switched.
Squats – (100) Partner completed 20 reps and chased his partner carrying the coupon and switched.

Moleskin

YHC is back from his very enjoyable cruise with fellow F3 brother Pumpkin and the rest of the family, and during the cruise we did some cool activities involving Dr. Suess. My son loved it and inspired me to have a Thang 1,2, and 3 this morning. Due to time constraints we only got through one; nevertheless, here is my inspiration.

During an activity, we talked about Sam I Am, and he looked at us all proudly and said, “I not Sam I Am, I Parker Wook (Luke)”. It was in this moment I realized an important lesson, we are not “Sam I Am”. We are men that need to understand adaption and forward acceleration in our lives, but we cannot, I repeat cannot become Sam I Ams! We must stick to our upright morals and remain steadfast in the tough times for those that need us the most. Know your name and mission and display both with humble pride.

News

FBC – April 13, 2018 (Location: Longhorn Restaurant) – change of clothes recommended, so you might as well do an OTB before hand.

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

Tough Mudder September 2018

Upcoming Qs

04/12/2018 Fissure (Hill City)
04/14/2018 Steam Engine (Landfill)
04/16/2018 Vila (Beast Ridge)
04/17/2018 Sidekick (Hill City)
04/18/2018 Ohms (The Griff)

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You Can’t Stop Me

QIC: Snowflake
Date: 04/04/2018
PAX: Ohms, Whittler, Geiger, Ringwald
AO: The Griff

Conditions
55 degrees, still cold enough to wear a hoodie

Disclaimer 
I am not a professional, make sure to not hurt yourself. We are going to work hard today, so be ready.

COP: 
SSH x 15
Lounges x 15
Merkins x 15
Squats x 15
SSH x 15
Arm Circles x 15
Reverse Arm Circles x 15
Moroccan Night Club x 15
Chinooks x 15
Penalty Burpees x 10 (Thanks Prosciutto)

The Thang: 
We started off with a 15 foot Mosey to the track until we hit the first light pole. From here I explained to the PAX that we would do traveling B.L.I.M.P.S. around the track.
B- Bear Crawl to the next light pole.
L- Lounge to the next light pole.
I- Inch Worm to the next light pole (from a plank position walk your feet to your hands, and then walk your hands until you are in plank position. Continue until you reach the next light pole. Mumble chatter ensued that this exercise is now more hated then even the Bear Crawls).
M- Mexican Jumping Bean Squat (A board jump) to the next light pole.
P- Prisoner Run (Run with your hands on your head. Mumble chatter on how nice this exercise is compared to the others) to the next light pole.
S- Suicides to the next light pole.
We continued around the track and then took a detour to do some wall sits.
Muhammad Ali’s x 15
One Legged Wall Sit x 8 (Switched Legs after 8)
Bus Driver x 15
After the Wall Sit Workout we continued around the track completing 3 total B.L.I.M.P.S.
After we completed the 3rd B.L.I.M.P.S we Moseyed back over to the Building to complete another round of the Wall sit workout.
After the Wall sit, we Mosesyed back to the parking lot were we began.
Here we did the ” You Can’t Stop Me” Planks, which includes holding a plank for 4 minutes rotating between a high and low plank throughout the song. YHC is proud of the PAX as only 1 penalty burpee was assessed for a knee touching the ground.
Ended things with some Mary,
American Hammer
LCB’s
Pickle Pounders
Freddie Mercury
Big Boy Sit Ups
Flutter Kicks
 

COT:
Count-O-Rama
Name-O-Rama
Moleskin:
I showed the follow PAXs a video from Matt Chandler in which he talks about the responsibilities of a Husband. We are called to go to bed tired at the end of each day. We go tired because we have given everything we have not only to our job, but to our wives and kids as well. We put them above ourselves and go until we have nothing left to give.
Men, Love your wife as Christ loved the church, and be willing to give up your own life for hers, for their is no greater love then this.
Snowflake

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Eleven Minutes in Heaven

 

QIC: Ohms
Date: 03/28/2018
PAX: Fissure, Mr. Clean, Whittler
AO: The Griff (Vandergriff Park)

Conditions

Clear Skies, mid 60’s, shorts weather approaching

The Disclaimer

This is a free, peer lead workout, we do not clipboard, you are here on your own free will, modify if necessary, be aware of your surroundings, F3 and YHC is not responsible for any injury but will politely help if something were to happen.

COP

SSH x 20 IC
Windmills x 15 IC
SSH x 20 IC
Cotton Pickers x 15 IC
SSH x 20 IC
Imperial Walkers x 15 IC
With the bodies starting to get warm, YHC instructed the PAX to get ready for some suck known to F3Chatt as the Infinity Plank.
Infinity Plank – (v); the act of participating in the plank exercise, or other various exercises remotely related to the plank exercise, for an infinity amount of time.
Plank x 11 IC
Merkins x 10 IC
Plank x 9 IC
Shoulder Taps x 8 IC
Plank x 7 IC
Makhtar Ndiaye x 6 IC
Plank x 5 IC
Mountain Climbers x 4 IC
Plank x 3 IC
Peter Parkers x 2 IC
Plank x 1 IC
Now that the arms of the PAX were feeling nice and pumped, it was time to workout the lungs a little bit.
Sprint (40 yards) and then mosey back to starting position – Rinse and Repeat x 3

The Thang

Now that YHC had the feeling that the PAX should be all nice and warm by now, it was time to get started on the main event. Amongst the PAX was a graduate of an ACC school and a guy that teaches at Red Bank, so YHC realized that counting was going to be tough for this particular group…but YHC knew that the SEC Grads could pick up the slack, so we decided to do 11’s anyway.
Elevens (also written as 11s) – An exercise in which you start with 1 rep of one exercise and 10 reps of another exercise, then add one additional rep to the first exercise and subtract one rep from the second. The sum must always add up to 11.
Elevens – Round 1

  • Bicep Curls on the far side
  • Merkins on the near side
  • You must bring your rock friend with you everywhere you go.

Elevens – Round 2

  • Lunges on the far side
  • Squat Jumps on the near side
  • Rocks in the middle.  5 shoulder presses each time you run past your friend.

BOMBS

  • Partner up. PAX #1: Run 20 yards and back, PAX #2: Exercise until partner returns
  • Bent Over Rows x 50
  • Overhead Press x 50
  • Merkins x 50
  • Bench Press x 50
  • STOP…MARY TIME

MARY

LBC’s x 20 IC
Merkins x 5 IC
Freddie Mercury x 15 IC
Merkins x 5 IC
Heel Touches x 15 IC
Merkins x 5 IC
American Hammer x 15 IC
Merkins x 5 IC
 
 

Moleskin

Perseverance – steady persistence in a course of action, a purpose, a state, etc., especially in spite of difficulties, obstacles, or discouragement. Stay Strong. Stay Positive. Get Better.

News

Friday Breakfast Club – Lillie Mae’s
April 6th – Fissure, Picasso, and Vila representing F3 in the Nashville GoRuck
August 2018 – Go Ruck Chattanooga – Vila for details
September 2018 – Tough Mudder Nashville – Ohms for details
April 2018 – Chattanooga MS Walk – Mr. Clean for details

Upcoming Qs

03/31/2018 – Steam Engine (Landfill)
04/02/2018 – Prosciutto (Beast Ridge)
04/03/2018 – Laces Out (Hill City)
04/04/2018 – Snowflake (The Griff)
04/05/2018 – Whittler (Hill City)
04/07/2018 – Angus (Landfill)