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In Other News…Accountability

QIC: Mr. Clean
Date: 03/21/2018
PAX: Whittler
AO: The Griff

Conditions

35 degrees. Wind chill somewhere in the mid 20’s.  Spring showed up, got scared, and went back into hiding.  F3 Men still post…

The Disclaimer

I am not a professional, but push yourself today and modify if necessary.  Should you be injured, I will be happy to provide assistance but am not liable.

COP

SSH x20 IC
Finkle Swing x20 OYO
Alternating Toe Touches x15 IC
SSH x20 IC
Plank x20 IC

The Thang

YHC is on round #3 for Qing. Like burpees, the only way to get better at Qing is to do more Qing, so here we go!  Thanks to Whittler for showing up in the Gloom! He is a TRUE HIM of F3 Chatt!!
Dora
100 Merkins
200 LBC’s (IC)
300 Squats

Rucking Dora

Pax 1 ran to Ruck, brought pack to Pax 2.  Pax 2 completed Clean and Press Exercises. Flap Jack. Rinse and Repeat for 5 minutes.
Pax 1 ran to Ruck, brought pack to Pax 2.  Pax 2 completed Curls. Flap Jack. Rinse and Repeat for 3 minutes.
Pax 1 ran to Ruck, brought pack to Pax 2.  Pax 2 completed Lawnmowers. Flap Jack. Rinse and Repeat for 3 minutes.

6 MOM

In a effort to help Whittler as much as possible, YHC gave him the lead for 6 MOM…
Flutter Kicks x15 IC
BBSU x15 IC
Hello Dolly x10 IC
American Hammer x10 IC
Freddie Mercury x15 IC
Plank x10 IC

Moleskin

Accountability is still everything.  Whittler and YHC held each other accountable.  WE must also find the positives in disappointing situations.  In other words, only 2 PAX at The Griff this morning still represented a 100% improvement from The Huey.  Companies would kill for 100% gains! Aye!
–Mr. Clean Out

News

Chattanooga MS Walk

Date: April 21, 2018
Start/Finish Location: Coolidge Park – 150 River St., Chattanooga, Tennessee 37405
Time: site opens at 9:00 a.m.; walk begins at 10:00 a.m.
YHC is making a plea to the men of F3 Chatt to support this cause!

GoRuck – August 2018

Tough Mudder – September 2018

Thirsty Thursday – Oddstory Brewing Co (Whittler for more details)

***The Huey*** Tuesday and Thursday Bootcamp in Soddy Daisy

Upcoming Qs

Whittler 03/22/2018 (Hill City) VQ ALERT!!!!!
Angus 03/24/2018 (Landfill)
Beast in Show 03/26/2018 (Beast Ridge)
Fissure 03/27/2018 (Hill City) VQ ALERT!!!!
Ohms 03/28/2018 (The Griff)

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5K Ruck & Run at The Griff

QIC: Mr. Clean
Date: 03/19/2018
PAX: Ohms & Steam Engine
AO: The Griff

Conditions

Cool. Mid 50’s. 

The Disclaimer

Since this a ruck, please be extra aware of your surroundings and watch your six.  Welcome FNG!  This is much different than the typical workouts here in F3, so YHC encourages you to visit Hill City, The Griff (again), The Landfill, and/or Beast Ridge to get the full effect of F3!  If possible, please obtain a headlamp, as well as, reflector bands for future rucking on Ruck/Run days.

COP

Easy Pace, 15:59

The Thang

Final 2.1 Miles of the 5K
Mile 2 – 15:44 Pace
Mile 3.1 – Pax Slung the Packs, Finish with a 10:30 Pace
 

Moleskin

YHC is slightly taller than the rest of the PAX in attendance, so Ohms jokingly asked “how do you walk so fast?! I’ve got two speeds: slow walking or running fully blast”  Isn’t that the way as HIM we should be?  We either take a planned rest to recover physically, mentally, and spiritually, or we give 100% of everything we have in everything we do. Yes, a cliche, “always do your best”

News

03/23/2018 – Ragnar Begins (Picasso Running)
GoRuck – August 2018
Tough Mudder – September 2018
HDHH – 03/22/2018 – Contact Whittler
 

Upcoming Qs

Prosciutto  – 03/20/2018 (Hill City)
Mr. Clean – 03/21/2018 (The Griff)

Whittler – VQ ALERT 03/22/2018 (Hill City)

Angus – 03/24/2018 (Landfill)

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Dora Means What!

QIC: Mr. Clean
Date: 03/14/2018
PAX: Angus, Fissure, Ohms, Picasso, and Snowflake
AO: The Griff

Conditions

38 degrees. Clear and very breezy.

The Disclaimer

This is F3, I am Mr. Clean, I will be your Q today, please work hard and push yourself, ALWAYS be aware of your surroundings, and exercise caution when you use the “weights”.]

COP
Capri Lap
SSH X14 IC
BAC x14 IC
Reverse BAC x14 IC
Moroccan Night Club x14 IC
Cotton Pickers x14 IC
SSH x14 IC

The Thang

Who Needs Weights Rotation Station
Pax 1 ran to the strategically placed Light Sabre Ruck and completed 14 Merkins.  Pax 2 completed the exercise at his station.  Flapjack and until Q indicated rotation.  Special shout out to Fissure for the title of today’s beatdown!
Station #1 – Curls (w/rotor coupon)
Station #2 – Seated Rows (w/rotor(s) coupons)
Station #3 – Mr. Hang Cleans (w/coupon)
Station #4 – Front/Lateral Raises (w/rotor coupon)
Dora Does What??
YHC made one critical error: failing to explain to a Pax (also YHC’s partner) the correct procedures for the Dora.  Pax completed the following exercises:
50 – Curls (Each Arm)
100 – Bent Over Rows
150 – Dips

Moleskin
On Sunday, YHC taught a Sunday School lesson from Corinthians regarding Paul’s call to the people of Corinth about their lifestyle, more specifically, their sexual immorality.  This was a VERY tough lesson to teach to a group of fellow adults; however, it was very necessary as it is more about the overarching lesson that comes from what Paul had to say to the Corinthians.   Translated in the NIV as “I have the right to do anything”, Paul responded with “but not everything is beneficial”.  This sounds eerily similar to “YOLO”.  Indeed, we only get one chance at this life on The Big Ball and yes, we must make it count.  However, ACTIONS HAVE CONSEQUENCES.  This was Paul’s message to the Corinthians.  Even though God gives us free will and the opportunity to “enjoy” life the way in which we choose, it does not mean we can be irresponsible with the choices in which we make. 
Remember this as you join your brothers in the gloom and, most importantly, remember as you “rule” over your household because Corinthians also states  “The husband should fulfill his marital duty to his wife, and likewise the wife to her husband. 4 The wife does not have authority over her own body but yields it to her husband. In the same way, the husband does not have authority over his own body but yields it to his wife.”  Husbands, take care of your M’s as they put up with going to the Gloom each morning.  Fathers, you have an even greater responsibility to serve and grow your children.  As always, thanks for your commitment to F3. Keep accelerating.  

News

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

Q School (Prosciutto) – 03/17/2018 (Landfill)
Vila – 03/19/2018 (Beast Ridge)
Prosciutto  – 03/20/2018 (Hill City)
Ohms – 03/21/2018 (The Griff)
Whittler – 03/22/2018 (Hill City) – VIRGIN Q ALERT!!!
Angus – 03/24/2018 (The Landffill)

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5K Ruck #2 The Griff

QIC: [Mr. Clean]
Date: [03/12/2018]
PAX: [Geiger (FNG), GTA, and Snowflake]
AO: [The Griff]

Conditions

[Cool and Windy. 38 degrees.]

The Disclaimer

[Since this a ruck, please be extra aware of your surroundings and watch your six.  Welcome FNG!  This is much different than the typical workouts here in F3, so YHC encourages you to visit Hill City, The Griff (again), The Landfill, and/or Beast Ridge to get the full effect of F3!]

COP

[Easy Pace, 16:18]

The Thang

Final 2.1 Miles of the 5K
Mile 2 – 15:40 Pace
Mile 3.1 – 12:30
PAX truly picked it up with a double time and a STRONG finish!

Moleskin

[Take the time to help others.  Creedo – Leave no man behind.  Leave no man where you found him.  We watch the Six here in F3; because there are Clydesdale’s and Thoroughbreds and WE DON’T LEAVE MEN BEHIND.  Have the same philosphy as you go out into the world today.  YHC challenges you to watch out for the Clydesdale and pick him/her up when they need it! ]

News

GoRuck – August 2018
Tough Mudder – September 2018
Q School March 17, 2018 – Prosciutto
FBC – 03/16/2018 – Track’s End Restaurant
 

Upcoming Qs

Laces Out  – 03/13/2018 (Hill City)
Mr. Clean – 03/14/2018 (The Griff)
Ringwald – 03/15/2018 (Hill City)
Q School (Prosciutto) – 03/17/2018 (Landfill)

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5K Griff Ruck

 

QIC: [Mr. Clean]
Date: [03/05/2018]
PAX: [Ohms and Steam Engine]
AO: [The Griff]

Conditions

[Partly Cloud.  Bright Moon.  Semi-Gloomy.  40 degrees.]

The Disclaimer

[Since this a ruck, please be extra aware of your surroundings and watch your six.]

COP

[Easy Pace, 17:30 mile]

The Thang

Final 2.1 Miles of the 5K
Mile 2 – 16:29 Pace
Mile 3.1 – 15:58
PAX truly picked it up for a STRONG finish!

Moleskin

[F3 Leadership Comes in All Forms.  How will you lead? Steam Engine helped YHC coach a wrestling tournament this weekend.  He also read to students for Read Across America along with Vila and Snowflake.  Leadership opportunities come.  Know what they are and embrace them.  Picasso knew when to recognize it by helping unite 8 PAX to run together in the Chattanooga Marathon!]

News

GoRuck – August 2018
Tough Mudder – September 2018
Q School March 17, 2018
HDHH – Thursday, 02/08/2018 (More details forthcoming)
 

Upcoming Qs

Stairmaster – 02/06/2018 (Hill City)
Picasso – 02/07/2018 (The Griff)
Vila – 02/08/2018 (Hill City)
Mr. Clean – 02/10/2018 (Landfill)

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Pressin’, Dippin’, & Curlin’

QIC: Mr. Clean
Date: 02/28/2018
PAX: Angus, Snowflake, & Ohms
AO: The Griff

Conditions

Rainy. YHC’s 3rd straight rainy Q. 50 Degrees.

The Disclaimer

Cantore can’t keep us down, but be extra aware of your surroundings in the wet weather.  Work Hard. Modify if necessary.

COP

SSH X12 IC
Windmills X12 IC
Cotton Pickers X12 IC
SSH X12 IC
BAC X15 IC
MNC X15 IC
Shoulder Press X15 IC
SSH X12 IC

The Thang

YHC wanted to mind the PAX after a Laces Out beatdown of the legs and several brothers competing in the Chattanooga Marathon Relay so…..get those arm, back, and chest muscles ready!
DORA
PAX 1 – Ran to 5th Light Pole and Back
PAX 2 – Completed Curls, Dips, and Shoulder Presses (w/coupon)
FlapJack until totals are reached.
150 Curls
250 Dips
300 Shoulder Presses
Upper Body Progression #1
Merkins X15 IC (Ohms Led)
Bent Over Rows X50 OYO
Colt 45
Coupon Swings X20 OYO
Upper Body Progression #2
Bench Press X15 IC
Lawnmowers w/Coupon X30 (each arm)
Skullcrushers X15 (4th Light Pole Run), X10 (4th Light Pole Run), X5 (4th Light Pole Run)
Upright Rows X20 OYO

6 MOM

Moleskin
YHC had a nice moleskin planned but was inspired during the beatdown this morning to go a different direction…The men out there this morning represented a 100% Q growth in F3 Chatt.  While the numbers were small, the percentage is still just as big! F3 is definitely growing, but the growth of leadership within F3 among those consistent is growing rapidly.  Thanks to Angus and Ohms for being OG Qs and sticking it out and Snowflake for seeing a leadership opportunity and welcoming it.
If a man is a quitter, I’d rather find out in practice than in a game. I ask for all a player has so I’ll know later what I can expect. – Paul ‘Bear’ Bryant
F3 Beatdowns are a great practice for life.  Are you willing to give everything, so when you leave practice others will know what to expect of you??

News

Friday Breakfast Club – 0600 @ Lillie Mae’s 4712 Dayton Blvd, Chattanooga, TN 37415
F3 Chatt Marathon Relay – Sunday March 4, 2018 (Trash Talking and Training Continues)
GoRuck – Training Continues (August 2018)
Tough Mudder – Training Continues (September 2018)

Upcoming Qs

Angus – 03/01/2018 – Hill City

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Weekly Pre-blast (2/19/2018)

WEEKLY OVERVIEW
This is the beginning of what YHC is calling the Weekly Pre-Blast. In this Pre-Blast YHC will discuss the scheduled workouts for the week and the respective Q’s. Bootcamps, Rucks, Runs, OTB Workouts, News, and even Food Consumption will be listed in this Pre-Blast. The schedule is now posted in 3 different locations (Q Schedule, Pre-Blast, and on GroupMe).
With that being said…this week started off with two workouts on Monday – a Bootcamp and a Ruck. The Bootcamp led by Vila took place at Beast Ridge and Mr. Clean led the group around the Griff for a Ruck style workout.
Steam Engine happened to be in town to lead a beatdown this morning at Hill City.
On Wednesday there will be a bootcamp workout led by Snowflake at the Griff and also a Ruck workout at Beast Ridge led by Vila. If you don’t like Rucking come to the Griff and if you don’t like Snowflake, go to Beast Ridge…point is….there’s no excuses! YHC will even be running through snow-covered terrain in Iceland. NO EXCUSES!
This Thursday Ringwald will be leading us in a Bootcamp style workout Hill City…I wonder if any music will be involved? Will our “Bodies be Hitting the Floor”?? Only one way to find out I suppose. BE THERE!
This Friday Mr. Clean will be leading an OTB workout (meeting up at Tracks End) through the Tennessee Riverpark on Amnicola Highway. After the workout many calories will be consumed at Tracks End Restaurant.
On Saturday, Vila will be back at it for a Bootcamp style workout at The Landfill. After you get destroyed by Vila…he will make it up to you by taking you out to Coffeeteria at the Waffle house on Dayton Blvd.
 
MONDAY – (02/19/2018)
Workout: Bootcamp
AO: Beast Ridge (Camp Jordan Park)
Time: 0530 – 0615
QIC: Vila

Workout: Ruck/Run
AO: The Griff (Vandergriff Park)
Time: 0530 – 0615
QIC: Mr. Clean
 
TUESDAY – (02/20/2018)
Workout: Bootcamp
AO: Hill City (Renaissance Park)
Time: 0530 – 0615
QIC: Steam Engine

 
WEDNESDAY – (02/21/2018)
Workout: Bootcamp
AO: The Griff (Vandergriff Park)
Time: 0530 – 0615
QIC: Snowflake

Workout: Ruck/Run
AO: Beast Ridge (Camp Jordan Park)
Time: 0530 – 0615
QIC: Vila
 
THURSDAY – (05/22/2018)
Workout: Bootcamp
AO: Hill City (Renaissance Park)
Time: 0530 – 0615
QIC: Ringwald

 
FRIDAY – (02/23/2018)
Workout: OTB
AO: Tennessee Riverwalk – Amnicola Highway
Time: 0515 – 0600
QIC: Mr. Clean

Workout: Fellowship Event (Friday Breakfast Club)
AO: Tracks End Restaurant
Time: 0600 – 0700
 
SATURDAY – (MM/DD/YYYY)
Workout: Bootcamp
AO: The Landfill (White Oak Park)
Time: 0700 – 0800
QIC: Vila

Workout: Fellowship Event (Coffeeteria)
AO: Waffle House – Dayton Blvd
Time: 0815 – 0915
 

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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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VDay Bombshell Bootcamp

QIC: Ohms
Date: 02/14/2018
PAX: Mr. Clean, Snowflake, Stairmaster, Whittler
AO: The Griff (Vandergriff Park)

Conditions

45 degrees F, cloudy skies with a steady drizzle of rain

The Disclaimer

https://f3nation.com/disclaimer-and-notice/

COP

V – VUps x 14 IC
A – Ass Kickers x 14 IC
L – Low Country Crab x 14 IC
E – Elbow Planks x 14 IC
N – Narrow Squats x 14 IC
T – The Chinook x 14 IC
I – Imperial Walkers x 14 IC
N – Nose Merkins x 14 IC
E – Elf on a Shelf x 14 IC
S – SSH x 14 IC

The Thang

The PAX were on time and ready for some “action” – we started out the morning with a brief warm-up to get the blood rushing and the heart pumping. By the time the warm-up was finished, we were soaking wet and breathing heavily. We knew now that it was time for the main event.
The Cupid Plank Shuffle
We began with a short mosey to YHC’s truck. Once we arrived at the truck YHC rolled the windows down, turned on the iTunes, and with the volume high we began our Cupid Plank Shuffle.
-Begin in plank position
-Right Leg out and bring back in x 4
– Left Leg out and bring back in x 4
– Right leg kick, left leg kick, right leg kick, left leg kick
– Mountain Climbers (8 count)
– Rinse & Repeat for the entirety of the song (3 min 50 sec)
To see a visual please follow this link:
https://www.youtube.com/watch?v=g6pkTkunq9s
Tammy Wynette’s
Tammy Wynette’s country song hit, “Stand By Your Man” is the inspiration here.
Starting position: PAX 1 assumes the merkin plank while PAX 2 remains standing beside ‘his man’.
Exercise: Pax 1 does merkins in sync with PAX 2 who does deep squats. They do 10 reps either by Q call or on their own. At multiples of 10, the partners switch out alternating between merkins & squats.
Example: 1,2,3 … 10, (switch) 11,12,13…20 (switch) 21,22,23, …30 (switch), etc. until they reach 100; that’s 50 merkins + 50 squats per man.
Valentine’s Day Cards
We took a mosey around the park looking for Valentine’s Day cards that were hidden around the park by YHC. Each card had a short “poem” on them that represented an exercise.
Card 1:
“When I hear your voice, I sit-up and listen”
Sit-Ups x 14 IC
Card2:
“Roses are red, violets are blue, planks are fun, so I’ll some for you”
Makhtar N’Diaye x 14 IC
Card 3:
“I’d Climb the highest mountain for you”
Mountain climbers x 14 IC
Card 4:
“With you by my side, I believe I can fly”
Coupon Shoulder Flies x 14 IC
Card 5:
“I would run to the end of the Earth for you”
Capris Lap around Track & Shuttle Runs
-Rinse and Repeat all stations one more time for a total of 2 rounds (2/14)

Mary

H – Heel Touchers x 14 IC
E – Extenders of the Hip x 14 IC
A -American Hammer x 14 IC
R – Rosalita’s x 14 IC
T – Toe Touches x 14 IC

Moleskin

Just as Christ loves the church (Ephesians 5:27), husbands should love their wives. In saying this, Paul sets the ultimate standard in comparing the marriage relationship with Christ and the church. Such an attitude makes abuse, mistreatment, or abandonment impossible to justify. In fact, Paul demands that husbands love their wives “as their own bodies.” This includes personal care, time, and provision. A man would not leave his body “unattended” or without care for a great length of time. He should likewise not treat his wife in this manner. The Old Testament even described abandonment by a husband as an act of violence (Malachi 2:16).
It’s important to remember that “love,” as used in the Bible, means much more than simple feelings. It always comes with an expectation of action: of doing good on behalf of that person. This verse uses the Greek root word agape, which refers to a selfless, sacrificial concern for the welfare of someone else.
For that reason, Paul notes that loving one’s wife—through actions—has practical benefits for the husband as well. If a husband desires a better life, he can do so in part by investing more into his own wife. Love expressed to one’s wife certainly offers numerous benefits to a husband, including unity, better parenting, less conflict, less stress, and other factors.
NOTE**: At the end of the Moleskin, we went around the circle sharing with one another why we are thankful for our wives.

News

GRT – August
Tough Mudder – September

Upcoming Qs

February 15 – Laces Out @ Hill City (Renaissance Park) 0530
February 17 – Angus @ The Landfill (White Oak Park) 0700

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Ruck & Run Day @ The Griff

QIC: Mr. Clean
Date: 02/12/2018
PAX: Angus, Ohms, and Snowflake
AO: The Griff

Conditions

Ironically, YHC joked with our Brother Snowflake about the “heat wave” that was coming….the Pax promptly discovered otherwise as we set out for our Ruck.  

The Disclaimer

I am not a professional.
Safety First. Safety First. Safety First.
Be aware of your surroundings.

COP

This is a ruck!! 

The Thang

[Mile 1] 
Completed in a 15:58 Pace.
[Mile 2] 
Completed in a 16:02 Pace.
[0.75 of Mile 3] 
Completed in a 14:29 Pace
No stoppages for bootcamp activities as we had two Pax participating in their Virgin Rucks! Way to push Ohms and Snowflake! Great Pace this morning! You gentlemen will be speed rucking in no time!

Moleskin

Leadership: Yes, in F3 a Q must lead by example and he must NOT do what he cannot Q.  However, F3 has sweepers, mumblechatter leaders, timers, and other valuable pieces to every workout.  These men do not necessarily lead by example, but they lead nonetheless!  As wise, F3 men, we must understand the varying degrees of leadership and approach opportunities to lead with grace.  At times, this knowing what to say, how to say it, and/or not saying anything at all.  As we talk about goals, YHC is working diligentily at developing this skill better.

News

Go Ruck Tough – August
Tough Mudder – September
Friday Breakfast Club (FBC) – Friday 02/16/2018 (City Cafe – Downtown)
St. Patty’s Family Fun Field Day – Saturday – 03/17/2018 (The Landfill)

Upcoming Qs

Stairmaster – 2/13 (Hill City)
Ohms – 2/14 (The Griff)
Laces Out – 2/15 (Hill City)
Vila – 2/17 (The Landfill)
Best in Show – 2/19 (Beast Ridge)
Steam Engine – 2/20 (Hill City)
Snowflake – 2/21 (The Griff)
Ringwald – 2/22 (Hill City)
Angus – 2/24 (The Landfill)