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BLACK HISTORY MONTH Tribute

QIC: [Mr. Clean]
Date: [02/07/2018]
PAX: [Ohms, Picasso, Ringwald, & Stairmaster]
AO: [The Griff]

Conditions

Wet. A bit misty.

The Disclaimer

[Its wet.  Its a bit misty. Watch your footing. Let’s Roll!]

COP

[Capri Lap]

The Thang

Bent Over Rows X10 IC
Laps X2
Alternating Shoulder Taps X10 OYO (4 count)
Curls X10
Killer Jacks X15 IC
 
Heartbreak Hill
Incline Merkins X 260
Squats X 270
Traps X 300
Overhead Press X10 IC
Run with coupon
Yeti Raises X10 IC
 
Moroccan Night Club X10 IC
Overhead Press X10 IC
Not So Laz-E-Boys X10 IC
Tricep Extensions X10
Heavy Flutters X12
Curls x10 for a fun surprise…Making total rep count….1,914
 

Moleskin

YHC is currently completing a Black History Month unit with my students.  These lessons open eyes and cause a serious realization of where we were, where we are, and where we have to go.  Inspired by this, YHC conducted a Black History Month themed workout.  Besides the obvious letters as a guide for the workout progression here are some additional connections…
13 x 20 = 260
14 x 20 = 270
15 x 20 = 300
Representing the 13th, 14th, and 15th Amendments
Total Reps = 1,914 honoring the year the military was desegregated.  
FINALLY, Total distance + total reps = 3730.  Why significant? This number is double 1865 — the year slavery ended.
These minor statistics shed MAJOR light onto our responsibility as F3 men to stand united to help all those around us, treat others equally and fairly.

News

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

Upcoming Qs

 
02/08 (Hill City) – Snowflake
02/10 (Landfill) – Ohms
02/12 (Beast Ridge) – Prosciutto
02/13 (Hill City) – Stairmaster
02/14 (The Griff) – Ohms
02/15 (Hill City) – Laces Out
02/17 (Landfill) – Vila
 

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Inaugural Run & Ruck @ The Griff

QIC: Mr. Clean & Vila
Date: 02/05/2018
PAX: Steam Engine & Whittler
AO: The Griff

Conditions

Low 30’s, felt colder but ABSOLUTELY PERFECT for the Inaugural Run & Ruck at The Griff 

The Disclaimer

 

Given swiftly.  This is a new adventure, take care of yourself, modify if necessary, and we will NEVER leave the SIX behind!

COP

Pax took an easy, slow, saunter across the road (Vila explained the importance of designating crossing guards properly to protect the Pax), into the parking lot, between the football and baseball field, and truly begin the journey of the Inaugural Run/Ruck at The Griff.

The Thang

Ruck 0.4 Miles
Station 1:
Merkins X10 – Single Count
Squats X15 – 4 count IC
Ruck 0.4 Miles — (0.8 Total)
Station 2:
Shoulder Press w/Pack X15 IC
Flutter Kicks w/Pack X15 IC
Curls w/Pack X15 IC
 
Ruck 0.7 Miles — (2 Total)
Station 3:
Plank X15 IC
Mountain Climbers X15 IC (Heavy Amounts of Mumblechatter. Determined Waist Straps are a valuable asset to Rucking)
Ruck 0.24 Miles to The Griff Parking Lot — (2.24 Total)
Drop Packs. Jailbreak Lap. 0.2 Miles — (2.44 Total)
10 burpee – OYO – penalty assessed for no flag

Moleskin

Inspired by Ringwald, YHC mentioned drinking the Kool-Aid the night before the post.  YHC carried this inspiration into today, and it was simply this: DRINK THE KOOL-AID. Kool-Aid is cheap, and easy to access but when people try it they seem to love it.  This has some similarities to F3 and Rucking. So, drink that Kool-Aid and discover it is extremely rewarding for the very low price of FREE! Take that first step…

News

**Ruck / Run at Monday/Wednesday AO’s**
Monday @ The Griff @ 5:30-6:15
Wednesday @ Beast Ridge @ 5:30-6:15

F1 Events:
– Chattanooga Marathon Training will continue (Picasso & Steam Engine on Q) – Event Date = 3/4/2018
– GoRuck Tough (Chattanooga) – Event Date = August; Vila on Q for Ruck training
– Tough Mudder (Nashville)
F2 News:
– Friday Breakfast Club will commence this week (Mr. Clean on Q); location is Lillie Mae’s in Hixson @ 6:30am — ***This will be rotating event*** (City Cafe – 02/16/2018)
– Potluck event (date TBD – April timeframe) at Mr. Clean’s house
– Flag football and family day – March 17 (St. Patrick’s Day)
– Mr. Clean is looking for HCs to support the Food & Fun Program which is an opportunity to serve low-income students with healthy food options (please message Mr. Clean with interest)

Upcoming Qs


02/06 (Hill City) – Steam Engine
02/07 (The Griff) – Mr. Clean
02/08 (Hill City) – Snowflake
02/10 (Landfill) – Ohms
 

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42

QIC: Ohms
Date: 1/31/2018
PAX: Mr. Clean, Pumpkin, Snowflake, Stairmaster, Whittler
AO: The Griff

Conditions

Clear skies. Low of 28 degrees F. Winds SSW at 5 to 10 mph.

The Disclaimer

F3 Nation, Inc. is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted.

COP

-SSH x 21 IC (4-count x 21 = 42)
-Mosey to parking lot across the street
-SSH x 21 IC
-Mosey to baseball fields
-SSH x 21 IC

The Thang

Today the PAX that showed up came out to give it their all on the diamond today in a 3 round series for a Jackie Robinson commemorative showdown.
Series A – Batters Up
All PAX were instructed to line up at home plate

  • PAX #1: Grab a bat/ball, step up to the batters box, and hit the ball as far as you possibly can
  • ALL PAX: All out sprint to the ball. When you reach the ball, perform 6 burpees (4+2=6……42 total burpees seemed a little unnecessary). Once burpees have been completed, perform an all out sprint back to home plate.
  • Rinse & Repeat all the way through the lineup and all PAX have batted.

 
Series AA – F3 Baseball
Performed on a baseball diamond. Pax are divided into even teams. Each team starts at its own base. Teams must complete a cumulative number of reps of different exercise at each base, for example, merkins at first, Carolina dry docks at second, Plank Jacks at 3rd, Mountain Climbers at home, and then move using different modes of transportation to the next base. Each time a team passes the base it started on, it gets a point. Team with the most points after a set amount of minutes wins.

  • 1st base: Merkins x 42
  • 2nd base: Carolina Dry Docks x 42
  • 3rd base: Plank Jacks x 42
  • Home: Mountain Climbers x 42
  • Lunge in between bases
  • Time Limit: 15 minutes

 
Series AAA – Run Jackie Run
PAX were once again instructed to line up at home plate.

  • PAX#1: call out an exercise and then sprint around bases as fast as you can
  • Remaining PAX: Perform called out exercise until PAX#1 arrives back at home plate
  • Rinse & Repeat until all PAX have done their home-run trot around the bags

Moleskin

“A life is not important except in the impact it has on other lives.”
-Jackie Robinson

News

  • Run/RUCK days starting on Mondays 0530 @ the Griff
  • Run/RUCK days starting on Wednesdays 0530 @ Beast Ridge
  • August: Go-Ruck Tough
  • September: Tough Mudder

 

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Counting to “Twelb” with DORA

QIC: Mr. Clean
Date: 01/24/2018
PAX: Mr. Clean, Ohms, Snowflake, and Whittler
AO: The Griff

Conditions

 

Elsa has seemingly finally “let it go” as it was a windy heat wave of 35 degrees this morning in the gloom.

The Disclaimer

This is F3, I am not a professional, you are here on your own free will, modify if necessary, and should an injury occur, we will help you in whatever way possible. 

COP

SSH X 12 IC
Finkle Swings X 12
SSH X 12 IC
Cotton Picker X 12 IC
SSH X 12 IC
Alternating Toe Touches X 12 IC
High Knees X 12 IC
BAC/Reverse X 12 IC
Moroccan Nightclub X 12 IC
Squat Shoulder Press X 12 IC

The Thang

Charlie Chaplin once said, “My pain may be the reason for somebody’s laugh, but my laugh must never be the reason for somebody’s pain”, and wise Charlie also said, “A day without laughter is a day wasted”.  YHC’s “North Georgia Boy” accent has been quite the fodder for laughter, mumblechatter, and overall levity throughout some beat downs.  So, YHC decided to embrace this, with a little inspiration from Rainman, and lead a “Twelb Up, Twelb Down” bootcamp…

Twelbs Down

Shoulder Press – 12 IC (w/coupon)
Merkins – 11 IC
Curls – 10 OYO (w/coupon)
Lap
Plank Jacks – 9 IC
Flutter Kicks – 8 IC
BBSU – 7 OYO
Lap
Imperial Walkers – 6 IC
Alternating Shoulder Taps – 5 OYO (4 counts)
Upright Rows – 4 IC (w/coupon) 
Lap
Michael Phelps – 3 OYO
Squats – 2 OYO
Burpee – 1 OYO (w/coupon)
Reverse Order of the Twelbs Down

DORA:

50 – Upright Rows (Four Count)
100 – LBCs (Four Count)
150 – Curls (Single Count)
Count o Rama
Name o Rama
Announcements
Ball of Man

Moleskin

In “Freed to Lead”, OBT and Dredd discuss Dredd’s “failure” his first time leading PT in the military. He spent all night preparing, exhausting over the details, and practicing each aspect thoroughly.  When the time came, Dredd fell completely and utterly flat (forgetting cadences, breathless, and poor form execution).  His teacher didn’t yell, scream, degrade, or lecture, but gave a simple yet poignant phrase…. “If the Museum of Failure had an exhibit you would be featured”.  The next day, he sent Dredd back to do it all over again but with a little less “failure” this time. 
Full disclosure, YHC felt like this during the Q efforts this morning as YHC proceeded to fumble some things.  However gentlemen, it takes 10,000 hours to truly master a skill.  Thus, as husbands, fathers, brothers, uncles, and comrades, we are called to find joy in the failures, seek those wiser, and commit to honest reflection and go back out again tomorrow a cadence better, a bit wiser, and with a little more confidence to lead those around us! Keep Accelerating!!
News
GoRuck –  August 2018
Tough Mudder September 2018
Beginning in February:
Mondays at the Griff — Running/Rucking at 5:30 & Wednesdays at Beast Ridge — Running/Rucking at 5:30 ***These events are for ALL F3 men.  GoRuck participation isn’t required.  Just throw on a pack or just show up for the newest F1.5 Event***

Upcoming Qs

01/24/2018 – Ringwald VQ!!!! (Hill City)
01/27/2018 – Picasso (The Landfill)
01/29/201 – Best in Show (Respect) VQ!!! (Beast Ridge)
01/30/2018 – Prosciutto (Hill City)
01/31/2018 – Ohms (The Griff)

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The Wheels on the Bus

QIC: Ohms
Date: 1/3/18
PAX: Mr. Clean, Snowflake, Steam Engine, Whittler
AO: The Griff

Conditions

Whomever pissed off Elsa…needs to apologize immediately

The Disclaimer

F3 Nation, Inc. is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted.

COP

-SSH x 15 IC
-Cotton Pickers x 15 IC
-Windmills x 15 IC
-High Knees x 15 IC
-Wide High Knees x 15 IC
-Ass Kickers x 15 IC

-30 yard Sprint
-SSH x 15 IC
-30 yard Sprint
-SSH x 15 IC
-30 yard Sprint
-SSH x 15 IC
-30 yard Sprint
-SSH x 15 IC

The Thang

Although it was still cold…the weather did take a turn for the better this AM. It increased from a bone chilling 11 deg F on Tuesday to 24 deg F today. Not sure why I’m writing about this, because no matter how cold it is we always find a way to start sweating within the first 5 min of the beatdown. Anyway, here’s what went down:
Mt. Takeshita
Yes, this is a real Japanese word (Takeshita: Tok-E-Sheet-Ah). This mountain was discovered when a group of PAX showed up in the little community of Hixson, where the great explorer (YHC) led his group of adventurers over the Land (Bear Crawls) and across the Sea (Crab Walks) to the base of this glorious grass covered peak. YHC had chicken wings the night before which were wreaking havoc on his stomach. As YHC stared at the North Face of this beautiful mountain, he dreamed only of his throne made of porcelain, and forth came the name of the great mountain: Mt. Takeshita. This mountain was added to the long list of Peaks in the F3Chatt Region…..
F3Chatt Mountain Range:

  • Mt. Midoriyama – Hill City
  • Mt. Titicaca – Hill City
  • Mt. Fukame – The Landfill
  • Mt. Takeshita – The Griff

Now that I got that all cleared up, lets see what perils were faced to reach the summit.
-Wheel of Merkin (Merkin: 5 Rounds – 15 Reps)
-Lunge 15 Yards
-Bear Crawl up Mt. Takeshita
-Wheel of Merkin (Diamond Merkin: 5 Rounds – 15 Reps)
-Lunge 15 Yards
-Bear Crawl up Mt. Takeshita
-Wheel of Merkin (Wide Merkin: 5 Rounds – 15 Reps)
-Lunge 15 Yards
-Bear Crawl up Mt. Takeshita
-Wheel of Merkin (Staggered Merkin: 6 Rounds – 12 Reps)
-Lunge 15 Yards
-Bear Crawl up Mt. Takeshita
Mosey back to Base Camp
Monkey See Monkey Do 
PAX separated into 2 Teams: A and B
ROUND 1:
-Team A: Begin at designated starting point. Sprint as a Team around the track and return to start.
-Team B: Jump Squats (holding coupon) AMRAP (as many reps as possible) until Team A ‘all in’
<THEN>
-Team B: Begin at designated starting point. Sprint as a Team around nearby building and return to start.
-Team A: Burpees AMRAP  until Team B ‘all in’
ROUND 2:
-Team A: Begin at designated starting point. Sprint as a Team around the track and return to start.
-Team B: Curl and Press (Coupon) AMRAP until Team A ‘all in’
<THEN>
-Team B: Begin at designated starting point. Sprint as a Team around nearby building and return to start.
-Team A: Burpees AMRAP  until Team B ‘all in’
**NOTE: Each team kept up with number of Reps completed during each round and the Team with the lower amount of Reps had 5 burpee penalty.

 

Moleskin

Sometimes, the person whose life looks the easiest, has had it the hardest, but they’re just really good at not dwelling on the past, keeping busy in the moment, and keeping it rolling. Everyone is going to face adversity and sometimes we’re going to feel like things in our life are pretty bad…but you have to stay strong, think of the positive things, and keep in mind that things could always be worse!

News

August: GoRuck Tough
September: Tough Mudder

Upcoming Qs

Thursday (1/4/18) – Laces Out @ Hill City 0530

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All Day I Dream About AMRAP

QIC: Ohms
Date: 12/27/2017
PAX: Angus, Banjo, Whittler
AO: The Griff (Vandergriff Park)

Conditions

Cooooooooollllllllllllddddddddddd

The Disclaimer

F3 Nation, Inc. (“F3″) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted.

COP

  • SSH x 15 IC
  • Cotton Pickers x 15 IC
  • Windmills x 15 IC
  • High Knees x 15 IC
  • Ass-Kickers x 15 IC
  • LAC x 15 IC
  • Reverse LAC x 15 IC
  • Moroccan Nightclub x 15 IC
  • Shoulder Press x 15 IC
  • SSH x 15 IC

The Thang

Most newcomers showing up to an F3 workout will notice that some words appear to be made up or some sort of Spanglish….well that’s because a lot of these words are made up and they are of a different language spoken only by the people of the F3 Nation. Are you having trouble understanding the words blurted out in the Gloom? Well not today…because the routines being called out this AM are universal 😉
LAP #1

  • Simon says lap around Vandergriff Park track
    • Mosey around the track while simultaneously performing various exercises called out to you by the Q
    • Exercises: Bernie Sanders, Karaoke, Reverse Karaoke, Sprint

SUICIDES

  • (v) The act of repeatedly sprinting back and forth from a predetermined starting point to a series of lines…in this case a parking lot.
  • Suicides (5 parking space lines)
    • 20 yard sprint
    • Merkins x 15 IC
  • Suicides (5 parking space lines)
    • 20 yard sprint
    • Mountain Climbers x 15 IC
  • Suicides (5 parking space lines)
    • 20 yard sprint
    • Peter Parkers x 15 IC

LAP #2

  • Indian Runs around Vandergriff Park track
    • Start by jogging single file at a steady pace, and then the last runner in line must sprint to the front of the line, taking the place of the first runner
    • Rinse and Repeat until the entire lap has been completed

AS MANY REPS AS POSSIBLE

  • 20 Minute AMRAP
    • SSH x 25 OYO
    • Coupon Merkins x 20 OYO
    • Block Facing Burpees x 15 OYO
    • Clean & Jerks x 10 IC
  • Rinse & Repeat for the entire duration of the 20 minute timer

MARY

  • LBC x 15 IC
  • American Hammer x 15 IC
  • Flutter Kicks x 15 IC
  • Heel Touches x 15 IC
  • Freddie Mercury x 15 IC

Moleskin

A philosophy teacher once said that a mason jar can represent everything in your life. The golf balls are the most important things in your life like family, friends and love. The pebbles are all of the secondary, material things in your life like your car, house and job. The grains represent everything else. All of the small possessions in your life. If you put the grains in first nothing else will fit. If you fill the jar with pebbles or grains you won’t have room for the golf balls. The same thing happens in life. The lesson is to make sure you put the people that matter most in your life first and you will have room for the other small luxuries that life has to offer.
Some also say you could go even further and add some beer to the jar. What does the beer represent you ask? It goes to show that no matter how full your life may be, there is always room for a beer with a friend. Put the people we love first, everything else second and always make time for fun with a friend.

News

Go Ruck – August 2018
Tough Mudder – September 2018

Upcoming Qs

Saturday (12/30/2017)
– The Landfill (White Oak Park)
– 0700
– Q: Picass0
Monday (01/01/2018)
– Hill City (Renaissance Park)
– 0530
– Q: Hot Potato

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CFP Football in the Rain

12/20/17
Q: Laces Out (Respect)
Pax: Mr. Clean, Ohms, Picasso, Prosciutto
AO: The Griff
Conditions: 53 and very wet, steady rain.
Disclaimer and intro to CFP workout. Since we’re in Bowl season and headed to College Football Playoff, YHC decided to build workout around football and CFP theme. Coupon today is Football which we must keep off ground.
Warmup
SSH 15 IC
Finkle swings 15 each leg with partner
SSH 15 IC
Carolina dry docks 12 IC
Imperial walkers 15 IC
SSH 15 IC
The Thang:CFP circuit
C-“Catch Me if You Can” around playground sidewalk with partners.
Pax 1 does 10 merkins while Pax 2 Bernie Sanders. After Pax 1 finishes merkins he sprints to catch Pax 2 and they switch places. Run until finish one lap.
Mosey to Football field across street
F–Four Corners with field goals
On the football field at first corner of end zone:
10 Merkins OYO run to next Corner
10 LBCs run to next Corner
10 Imperial Walkers IC run to next Corner
10 Squats OYO
Then Ohms attempted and made field goal! Rinse and repeat:
20 reps each Corner then Mr Clean missed FG wide left.
30 reps last round with YHC missing last FG with this experience: After telling Ohms about my most embarrassing moment of kicking at U of Memphis in pouring down rain against Southern Miss, YHC promptly did exact same thing with plant foot slipping in the mud and falling down while attempting FG! No good! Saving grace both time: no game film to prove it! Laces Out was reminded later by Mr Clean who told holder Ohms: “Laces were in, Dan!”
Burpee penalty of 10 each for missed FG=20 burpees in the puddles!
P–Prisoner Indian Run
Holding hands behind head (similar position to Imperial Walkers) the Pax did an Indian Run back across street to the park.
Peter Parker’s with merkins 15 IC led by Prosciutto with demonstration.
Because we still had time, added one more lap of Catch Me If You Can.
5 MOM
Flutterkick 12 IC
Hello Dolly 12 IC
Rosalita 12 IC
Plank 20 IC
Reverse Peter Parker-led by Picasso 12 IC
COT
Countarama
Namearama
CFP-Test of determination and hard work in today’s workout! College Football Playoff is not the only CFP in our home. YHC’s M finished finance degree in college and then studied for and passed the Certified Financial Planner’s tests. However the first time before sitting for the CFP Board exam, gave it up to stay home with our newborn. Nearly twenty years later, she did it again this time passing the board exam and now working as Financial Advisor. My take on this is: Our role as husbands is to love and lead our wives, but also support them to utilize God’s gifting and purpose in their lives. I’m blessed to see my wife’s determination and hard work over the years as a great mom and now use her talent as a ministry to help young couples, single mom’s and other women with their financial planning. As a pastor, she’s preferred and supported me in ministry and I want to do the same for her! Let’s lead and love our wives today and be better men in the process.
Prayed together
 
 

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Bo Knows

QIC: Picasso
Date: 12/13/2017
PAX:  Laces Out (Respect), Ohms, Mr. Clean, Prosciutto, Rainman, Ringwald, Snowflake, Stairmaster
AO: The Griff

Conditions

A warm clear 27 degrees. Any warmer and the ice would have melted!

The Disclaimer

Welcome to F3, I’m Picasso. I’m on Q today. Know that I am not a professional. You are here of your own free will. We will work hard, modify if needed. 
From shovel flag, two Capri laps to warm the soul and the body. 

COP

SSH x 15 IC
Mountain Climbers x 15 IC
LBAC Forward x 15 IC
LBAC Reverse x 15 IC
High Knees x 15 IC
SSH x 15 IC
Mosey to the first baseball field

The Thang

Bo Jackson is one of the best multi-sport athletes. Period. He grew up in Bessemer, AL. not far from where Picasso grew up, Pleasant Grove, AL. Today’s post was inspired by Bo’s multi-sport persona and a plethora of sports courts and fields at the The Griff. 

Bo Knows – The Griff

Bo Lunges – behind baseball field. 160 yards of lunges while holding an air bat
Octopus Merkins – spread your legs and arms out as wide as possible X 15
Jacobs Ladder X 2
Adre Agassi’s X 2
Carolina Dry Docks X 15 IC
Kraken Burpees X 15
Seal Jacks or Tebow Jacks…. X 15
One Hunderd Yard Sprints X 2
Noodling for Catfish – X 10 IC
Mosey back to the parking lot for:
LBC X 15 IC
Plank X 20 IC

Moleskin

“Think with me here…..everybody wants to be on the mountaintop but if you’ll remember, mountaintops are rocky and cold. There is no growth on the top of a mountain. Sure, the view is great, but what’s a view for? A view just gives us a glimpse of our next destination, our next target. But to hit that target, we must come off the mountain, go through the valley, and begin the climb to the next slope. It is in the valley that we slog through the lush grass and rich soil, learning and becoming what enables us to summit life’s next peak.”
from “The Noticer”, a book Picasso’s mom gave him…..awww!

News

Continued Prayers for PAX friends, families and acquaintances. 

Upcoming Qs

12/14/17 – Stairmaster (Hill City)
12/16/17 – Ohms  (The Landfill)
12/18/17 – Vila (Beast Ridge)
12/19/17 – Angus (Hill City)
12/20/17 – Laces Out (The Griff)
12/21/17 – Ohms (Hill City)
12/23/17 – Potluck/F3 Family Day Workout (The Landfill)

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Thanksgiving Eve

QIC: Steam Engine
PAX: Early Bird, Mr. Clean, Ohms
AO: The Griff
Date: 11/22/2017
Conditions: 42 degrees great weather to start Thanksgiving break

Disclaimer was delivered and we got started
Warm-up:
SSH IC 10x
Cotton Pickers IC 10x
Finkle Swing IC 10x
Imperierial Walkers IC 10x
Forward LAC IC 10x
Backward LAC IC 10x
Alternating Toe Taps IC 10x
FNG Challenge Penalty 6 OYO
The Thang:
Mosey to bigger parking lot across the street bc the one we parked at wasn’t big enough for what we were about to do
Greater Lot:
Indian run w/ Squats (5x): End man would stop and complete 5 squats and sprint to the front and repeat til we make it to baseball fields
Diamond:
Sprint  to 1st base
Forward lunge to 2nd base
Bernie Sanders to 3rd base
Backward lunge to home plate
Rinse and Repeat 3x
Once we completed we partnered up:
Wheelbarrow to 1st base switch partners and come back home
Took a small mosey to the Small Shack:
Wall sits w/ Muhammad Ali IC 10x
Wall sits w/ Joe Frazier IC 10x
Wall sits w/ push press IC 10x
Following the wall work PAX took a stroll to the base of the hill for one good sprint and continue to the random steps in front of the sketchy old school:
Stairs:
1 Leg Stair Jump to the top return to the bottom and get other leg
Calf Raises IC 10x
Rinse & Repeat 3x
With time winding down it was time to mosey back to the Flag for some 5MOM.
Mary:
RBC IC 10x
Flutter Kicks IC 10x
Hello Dolly IC 10x
Leg Raises OYO 10x
Pickle Pounders IC 10x
Rosalita IC 10x

Count-o-rama
Name-o-rama
WOD: “I am grateful for what I am and have. My thanksgiving is perpetual.” -Henry David Thoreau
Don’t forget to count your blessing everyday not just on Thanksgiving. We have so much to be grateful everyday like being able to wake up at 5 AM to go workout with a bunch of HIM.

Moleskine:
Tclaps for Early Bird for driving out to The Griff that’s not an easy drive coming from East Ridge. We appreciate your commitment to get better and make us better. Also, one day we will invest on a selfie stick for you. It was an honor to be able to Q at The Griff due to work I might not be able to Q here til next year when I’m back in the Chattanooga office so thank you. We might have been a small group but enjoyed the mumble chatter about cold gear, Ohm’s yoga pants, and holiday travel. Be safe everyone traveling and keep EHing.
-Steam Engine

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The GRIFF

QIC: Ohms
Date: 11/15/2017
PAX: Banjo, Laces Out (Respect), Mr. Clean, Picasso, Snowflake, Stairmaster,
AO: The Griff (Vendergriff Park)

Conditions

Brrrrr….it’s cold in here…there must be some Burpees in the Atmosphere! 32 deg F, dark, and a slight breeze.

The Disclaimer

The disclaimer was given swiftly and to the point….this is F3 (Fitness, Fellowship, & Faith), we are not professionals, we are here to get nice bodies, enjoy quality bro time, while simultaneously having fun. The exercises today may be difficult and if you need to modify then feel no shame in doing so. If you are to get injured, we will find a way to get you the help that is needed.

COP

– SSH x 25 IC
– Cotton Picker x 15 IC
– Imperial Walkers x 15 IC
– Windmills x 15 IC
– Infiniti Plank (Merkins, Alternating Shoulder Taps, Peter Parkers, Mountain Climbers, Merkins) : All exercises are done in the plank position with no breaks in between…do NOT get out of that plank!….10 reps per exercise
– LAC x 12 IC
– Reverse LAC x 12 IC
– MNC x 12 IC
– Chinooks x 12 IC
– Shoulder Press x 12 IC

The Thang

The G.R.I.F.F

  • G: Gorilla Humpers x 25 IC
  • R: Rapid Fire Rock Circuit
    • (Bicep Curls, Shoulder Press, Bent-Over Row, Squats) x 5
    • Suicides
    • (Bicep Curls, Shoulder Press, Bent-Over Row, Squats) x 4
    • Suicides
    • (Bicep Curls, Shoulder Press, Bent-Over Row, Squats) x 3
    • Suicides
    • (Bicep Curls, Shoulder Press, Bent-Over Row, Squats) x 2
    • Suicides
    • (Bicep Curls, Shoulder Press, Bent-Over Row, Squats) x 1
  • I: Indian Runs around the track and across the road to the parking lot of the base of the Hixson Hill.
  • F: Forest to the Sea
    • Crab Walk 20 yards → 5 Burpees →Bear Crawl up the Hill → Mosey back
    • Crab Walk 20 yards → 4 Burpees →Bear Crawl up the Hill → Mosey back
    • Crab Walk 20 yards → 3 Burpees →Bear Crawl up the Hill → Mosey back
    • Crab Walk 20 yards → 2 Burpees →Bear Crawl up the Hill → Mosey back
    • Crab Walk 20 yards → 1 Burpees →Bear Crawl up the Hill → Mosey back
  • F: Five Minutes of Mary
    • Asheville Abs
    • Freddie Mercury x 15 IC
    • LBC’s x 15 IC
    • Pickle Pounders x 15 IC
    • Plank x 15 IC
    • Dying Cockroach x 15 IC
    • Flutter Kicks x 15 IC
    • Plank x 15 IC

Moleskin

Dedication: This morning YHC wanted to give a shoutout to the brothers that are dedicated to getting better. Our brother Laces Out went through some hard times this past week, but despite all of his hardships he was back out in the gloom. It takes dedication to and hard work to constantly improve…be all in or get all out, there is no halfway!

News

GrowRuck 2017 this Saturday (11/18/2017)…be sure to be at the Dreadmill at 0700 for an awesome beatdown by the founder sod F3 Dredd and OBT.