Posted on

Mr. Clean’s Cherry Blast Q (Stand By Your Man)

QIC: Mr. Clean
Date: 11/8/2017
PAX: FNG-Easy Mac, Ohms, Snowflake, and Stairmaster
AO: The Griff (Vandergriff Park)

Conditions

55 deg. F, soggy, foggy, some groggy PAX, but all feeling froggy for a beatdown
When 0530 arrived, YHC wanted to bring “Glad Tideings with great Joy” for a good cleaning in the soggy weather.  The excitement was especially high for the “veteran” PAX as we had an FNG make the trip all the way from atop Signal Mountain.  The disclaimer was given swiftly and the fun began.
 
Warm-Up:

  1. SSH IC X20
  2. Imperial Walkers IC x15
  3. SSH IC x15
  4. Cotton Pickers IC x15
  5. SSH IC x12
  6. BACs IC x15
  7. Reverse BACs IC x15
  8. Moroccan Night Clubs IC x15

The Thang

The Thang:
Round #1: Sorta DORA
With a good warm-up, sweat broken, and a slow count Imperial Walker round, the PAX were instructed to mosey to the light single light pole not following “Ohms Law”.  The PAX partnered up and positioned themselves for the Sorta Dora Beatdown.

  1. PAX # 1 – Ran to 4th Light Pole & Back (Approx 100 yards)
  2. PAX # 2 – Merkins
  • Rinse and Repeat until 100 reps have been completed
  1. PAX # 1 – Ran to the 4th Light Pole & Back (Approx 100 yards)
  2. PAX # 2 – LBCs
  • Rinse and Repeat until 200 reps have been completed
  1. PAX # 1 – Ran to the 4th Light Pole & Back (Approx 100 yards)
  2. PAX # 2 – Squats
  • Rinse and Repeat until 300 reps have been completed

 
Round #2: Coupon Gassers
Mosey to the small parking lot and grab a rock to hopefully find their own “Dewayne”.

  1. Perform Bent Over Rows, Bicep Curls, and Shoulder Presses x 10 (with coupon)
  2. Sprint 5 yards and back.
  • Rinse and Repeat until you reach the 20 yard mark

Round #3: Stand By Your Man
After returning their rocks, The PAX were instructed to complete Tammy Wynette exercises and obvious MumbleChatter ensued.  PAX stood by their partners and completed the following:

  1. PAX #1 – 10 Squats
  2. PAX #2 – 10 Merkins
  • Rinse and Repeat until 50 of each exercise was completed.

 
Totals Per Pax:

  • 1.5 Miles
  • 100 Merkins
  • 100 LBCs
  • 350 Squats
  • 40 Bent Over Rows
  • 40 Bicep Curls
  • 40 Shoulder Presses
  • 50 Shoulder Presses

Mosey back to The Love Shack.
 
 
 

Moleskin

Chattanooga is our city here in F3, but we also have our communities within that city (Beast Ridge, The Griff, Hill City, and The Landfill) and of course, we have each other.  In the wake of San Antonio, the continuing heartache associated with the hurricanes, and our brother Laces Out, we are all challenged to support those communities by providing a shining example of support and lending hands up to those in need.

News

*Q School 11/11/2017 (Landfill)
* GrowRuck 05 / Grow School (November 18th)
* FNG Challenge; Starting tomorrow and going through end of November the workouts will begin with 10 Burpees. Deduct 1 burpee for every FNG until end of November.

Upcoming Qs

11/9/2017 – Laces Out (Hill City)
11/11/2017 – Q School (Landfill)
11/13/2017 – Steam Engine (Beast Ridge)
11/14/2017 – Delta (Hill City)
11/15/2017 – Ohms (The Griff)
11/16/2017 – Angus (Hill City)
11/18/2017 – GROW RUCK
11/20/2017 – Rainman (Beast Ridge)
Sincerely,
Mr. Clean
 
 

Posted on

The VanderGRIFF Voyage


QIC: Ohms
Date: 10/25/2017
PAX: Prosciutto, Early Bird, Laces Out (RESPECT), Stairmaster, Snowflake, Mr. Clean, Pumpkin
AO: The Griff (Vandergriff Park)

Conditions: 45 deg. F, with the cool weather came breaths of cold air and sweat shirts.
This is an extremely exciting week for F3 Chatt and the expansion of our group into two new AO’s (Beast Ridge and The Griff). It’s a good feeling being able to grow as a team and to have the honor to work out with some very dedicated men. I cannot express how appreciative and thankful I am for my F3 Family and the commitment that my brothers show to wake up and make it to the Gloom at 0530. This morning we had two PAX come all the way from East Ridge and another PAX come from Lookout Valley to show their support for the Inaugural Launch at Vandergriff Park. This is NOT a gym, this is NOT a workout routine…this is a lifestyle and a family! Good work BROTHERS!
WARM-UP:
– SSH x 25 IC
– Cotton Pickers x 15 IC
– Windmills x 15 IC
– Arm Circles x 15 IC
– Reverse Arm Circles x 15 IC
– Moroccan Night Club x 15 IC
– Shoulder Press x 15 IC
– Smurf Jacks x 15 IC
– SSH x 20 IC
THE THANG:
Round #1: The Track

  • Mosey along The Track around the Park (0.2 miles)
  • Take another mosey around The Track
    • At every light pole perform 10 Merkins
    • 14 light poles x 10 Merkins = 140 Merkins
  • Indian Runs 2 laps around The Track
  • Take another mosey around The Track
    • At every light Pole perform 15 LBCs
    • 14 light poles x 15 LBCs = 210 LBCs

Round #2: Mini Midoriyama

  • Mosey across the street, through the unlined parking lot, to the base of The Hill
  • Hill Circuit:
    • PAX #1 – perform Carolina Dry Docks
    • PAX #2 – Run up and down The Hill
    • Rinse and Repeat until a total of 100 reps have been completed
  • Mosey back through the unlined parking lot, across the street, back to Vandergriff

Round #3: Coupon Suicides

  • Perform Bicep Curls x 10 and Shoulder Press x 10 (with coupon)
  • Sprint 5 yards and back
  • Perform Bicep Curls x 10 and Shoulder Press x 10 (with coupon)
  • Sprint 5 yards and back, then 10 yards and back
  • Perform Bicep Curls x 10 and Shoulder Press x 10 (with coupon)
  • Sprint 5 yards and back, 10 yards and back, then 15 yards and back
  • Rinse and repeat x 5 until you reach 25 yard mark
  • Mosey to The Love Shack

TOTALS Per PAX:

  • 1.5 Miles
  • 140 Merkins
  • 210 LBCs
  • 50 Carolina Dry Docks
  • 50 Bicep Curls
  • 50 Shoulder Presses


MOLESKIN
“You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.”
Countorama
Nameorama
BOM
Sincerely,
OHMS