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Sua Sponte

QIC: Mr. Clean
Date: 07/31/2018
PAX: Ducktales, Geek Squad, Leftovers, MilkMan, Mr. Clean, and Radiohead
AO: The Huey

Conditions

71 degrees. Very high humidity. Storms and heavy rains have not arrived. Ants were in abundance.

The Disclaimer

I am Mr. Clean and will be on Q today. I am not a professional, you are here on your own free will, push yourself but don’t hurt yourself, and if you hurt yourself, then we will do our best to help.

COP

SSH x25 IC
Finkle Swings 10 OYO
BAC x12 IC
Reverse BAC x12 IC
Moroccan Night Club x12 IC
Cherry Pickers x12 IC
Shoulder Flies x12 IC
Shoulder Press x25 IC
Fire Hydrants x10 IC

The Thang

YHC went to an old friend from the playbook as I was filling in for the fill in Q this morning. Six Pax with strong minds and full hearts will get you going.

Dora 1-2-3

100 – Hang Cleans
200 – Curls
300 – Squats
(In Bench Dips on each exploration trip)
Pax chose a new partner. Pax 1 completed Block Bear Crawls to Pax 2 while Pax 2 was completing AMRAP SSHs. Flapjack. Rinse and Repeat.
Finished The Thang with a relay. Pax 1 completed 25 LBCs while Pax 2 did AMRAP Bent Over Rows. Pax 1 sprinter to Pax 2 tagged up and the relay was completed once a total of 100 LBCs were complete.
2nd Place – 5 Burpees
3rd Place – 10 Burpees
6 MOM

COT

At times we are “asked” to step up, make a spur of the moment decision, and be “put on the spot”. The only real way to become a better leader is to seize the opportunity to step up when the opportunity arises and, in turn, be prepared to accept constructive criticism to improve further leadership opportunities. Finally, this is F3, if you are felt led to lead, then do it and don’t be ashamed of how many times you do it.

BOM

Moleskin

Milk Man made his first Huey appearance and received the coveted Huey Flag from Leftovers as Leftovers transitions to Hill City.

News

Still Hollow
GoRuck Tough (check Slack for details)
August 25 — Cam Run replacing Landfill.

Upcoming Qs

August Q Schedule coming soon.

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Circuit City

 

QIC: Lugnut
Date: 07/24/2018
PAX: The Count (Respect), Fissure, FNG – Turtle, Kodak, Leftovers, Mr. Clean, Radiohead
AO: The Huey

Conditions- Warm, but not to warm, a little humid.

The Disclaimer

I am Lugnut. I will be your Q today. You are here on your own free will and you did not pay for this. Push yourself, do not hurt yourself. In the event you do, we will help you to your car.

COP

Mosey 1 lap around the track
SSH x 20 IC
Cherry Pickers IC
Cotton Pickers IC
SSH x 20 IC
 

The Thang

YHC informed PAX that we would be running a circuit, with noticeable groans from the peanut gallery. 
Circuit City
PAX were instructed to pick a partner for each circuit. Each circuit would consist of running to each light pole and performing increasing reps of the chosen exercise. PAX were instructed to learn at least one fact about their partner during the circuit.
Circuit 1 – Burpees
Circuit 2 – BBSU
Circuit 3 – 4 Count Pickle Pounders IC  (YHC was informed his cadence was off, YHC informed NANTAN that it was not as he was with The Count.
Circuit 4 – Merkins
Circuit 5 – American Hammers
Circuit 6 – Bernie Sanders, Karaoke, Bear Crawls (YHC took a dose of humble pie and had to modify. A very outstanding HIM reminded me that “If you can’t do it, don’t Q it) Point understood and taken.
We had time for 1 MOM – Fissure Kick (6”)

COT

YHC reminded the PAX to be authentic with everyone they encounter in their day to day. By asking questions and showing genuine interest in someone else you can change their outlook on the day or even better their life. Be an authentic person in all aspects of your life.

Moleskin

As mentioned above I had several moments when I thought I was out of gas. It was brought quickly to my attention and I corrected. From now on I will only Q what I can do. 
There was also a complaint of lack of instruction. Upon further investigation, it was determined that ears were closed during the said instruction. Just kidding Fiss!!!

News

Still Hollow Half – August 4th
GORUCK TOUGH August 17th
Cam Run – August 25
 

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Balance

 

QIC: Picasso
Date: 07/26/2018
PAX: Leftovers, Mr. Clean
AO: The Huey

Conditions

A cool 68 degrees Fahrenheit

The Disclaimer

F3 is a peer led workout. Please don’t attempt to sue us if you get hurt. You are here on your own free will. If for any reason you become injured or fall ill, we will help provide support.

COP

Ssh x 10
Forward facing lean x 20 seconds
Baby arm circles x 15. Reverse
Shoulder press x 15
Butterflies x 15
Mekins x 10
Plank x 10
Ssh x 10
Mountain climbers x 10
Calf stretch x 15 sec each leg
Calf reach x 10 second each leg

The Thang

Merkin x 20 across picknic tables
Plank x 20 sec. across picknic tables
Single leg Assisted squats on picknik table
Right Side plank x 20 sec. across picknic tables
plank with flying plane arm x 10 each arm
Left side plank X 20 sec. across picknic tables
Standing bird x 20 sec each leg
Lunges x 10 each leg
Bernie Sanders across parking lot
Warrior pose x 10 seconds
Bernie Sanders across parking lot
Warrior pose x 10 seconds
Sprint x 20 sec
Sprint x 20 sec
Plank around the thunderdome
Bear crawls
Swing hollow body holds x 20 sec.
hollow body holds x 20 sec
Superman’s x 20 sec
Sea Turtles x 20 secs

Moleskin

Good enough is the new perfect. Life cannot be lived as one giant positive affirmation.
It shouldn’t be lived in a constant search for something, and certainly not for “success.” And it can’t be lived in a running away from those things that are hard to deal with.
Life must be lived in moments that we attempt to bring some balance to—a series of moments in which fear and hope, sorrow and happiness (happily) co-exist and we are content to allow them to, without always seeking more, without running away, without judging ourselves.
Good enough doesn’t have to mean settling, just as balance doesn’t have to be boring.
Good enough is about recognizing that life is practiced rather than perfected.
Balance is good enough because to experience sheer exhilaration, we must know the depths of despair. Balance is good enough because life naturally waxes and wanes and we can but choose to enjoy the ride.
Balance levels us between highs and lows—but it doesn’t negate the highs in offsetting the lows. Balance loves the success that lies dormant within failure, without fearing the failure that forms part of success.
Kathy Krueger, Tiny Buddha
 

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Two Steps Forward…

QIC: Mr. Clean
Date: 07/19/2018
PAX: Drago, Ducktales, Drago (FNG), Geek Squad, and Radiohead
AO: The Huey

Conditions

70 degrees. Humidity was unseasonably low. (Took 2 sets of SSHs for YHC to start sweating). Nice breeze. Clear Skies and Minds. Full Hearts.

The Disclaimer

My name is Mr. Clean. I will be on Q and I am not a professional. Push yourself but don’t hurt self. You are here on your own free will.

COP

SSH x20 IC
Imperial Walkers x10 IC
SSH x15 IC
Alternating Toe Touches x10 IC
BAC x15 IC
Reverse x15 IC
Chinooks x15 IC
Cherry Pickers x15 IC
MNC x15 IC
Shoulder Press x15 IC
SSH x15 IC

The Thang

Two Steps Forward

Pax partnered up and completed the following routine.
Pax run 2 light poles forward (Pax 1 carries coupon)
Run back a light pole
Complete 20 Reps — Bent Over Rows
Pass the Coupon
Rinse and Repeat for Lap.
Rinse and Repeat for 2 Laps. Lap 2 — 15 Squats. Lap 3 — 10 Curls

Pax moseyed to side parking lot. Lined up side by side at a station. Stations were the following exercises…
Travolta’s w/Coupon
Squats
Curls
Lawnmowers
Clean and Press
Deadlift
After Pax complete their 10 Travoltas, he did a Bernie Sanders to come and sprinted back. Stations rotated. We completed one rotation, and this left us with 1 minute of flutter kicks led by The Count.

COT

Sometimes we take 2 steps forward only to take a step back. Going backward is generally not productive, but we must never fall back to where we started. Even if we falter just a little, we must make sure we only go back a single step, dust ourselves off, and take two more steps forward. Keep grinding (thanks Geek Squad) and “Embrace the Suck”

Moleskin

  1. FNG — Drago posted in full fatigues
  2. The Count made sure all form was correct and we maintained quality over quantity always
  3. Mumblechatter was awesome this morning

News

Go Ruck Tough
Can Run
Tough Mudder
Still Hollow
ALL of the above are coming soon..

Upcoming Qs

https://f3chattanooga.wpcomstaging.com/q-schedule/

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Live in the Moment…with Burpees

QIC:  Fissure
Date: 07/17/2018
PAX: Ducktales, Geek Squad, Hardtail, Leftovers, Lugnut, Mr. Clean, Picasso
AO: The Huey

Conditions

Less humid than yesterday but still get sweaty quickly weather.  Mr. Clean enjoys get sweaty quickly weather at all times, FYI.

The Disclaimer

This is F3.  You came on your own free will.  I’m not a pro and I don’t know about your injuries so push yourself but don’t hurt yourself.

COP

Mosey to the back lot.  Commence Slaughter Starter.  10 burpees, 9 squats, 8 burpees, 7 squats, 6 burpees, 5 squats, 4 burpees, 3 squats, 2 burpees, 1 squat, 10 burpees.  The Pax were pumped!
Lined up at parking island 1 facing parking island 2.  4 Pax held a DRP coupon.  Mosey to island 2 and hand off the DRP.  Mosey back.  Next rounds went high knees, butt kickers then side shuffles.
Circled up for SSH x 22 IC, Travoltas (or Saturday Night Fevers) x 11 each arm IC, Imp Walkers x 22 IC, Willy Mays Hays with baby arm circles x 11 IC, 10 count breather because oooooooof, 11 more WMH with baby arm circles in reverse, SSH x 22

The Thang

8 stations lined the front of parking island 1 for round 1

  • Burpee broad jump x 7 out then back
  • Overhead clap while holding Al Gore
  • Overhead press with DRP
  • Squats with orange cinderblock
  • Bent over rows with orange cinderblock
  • Curls
  • Overhead lunges with DRP
  • Incline merkins on orange cinderblock

Pax moved up the line when station 1 was completed
Round 2 subbed Burpee broad jumps for a sprint to parking island 2 and back
Pax carried the coupons with quickness back to Picasso’s car that was kind enough to give YHC a ride today
Lined up down sidewalk inside the track facing THE HUEY
Monkey Humpers x 10 IC
Squats x 10 IC
Lunges 10 IC
Monkey Humpers x 10 IC
American Hammers x 15 IC
Flutterkicks x 10 IC

Moleskin

We all need a reminder to live in the moment because it’s too easy to get carried away worrying about tomorrow or next month or next year or the next ten years.  It’s a waste of time and energy.
Matthew 6:33-34  –  But seek first the kingdom of God and his righteousness, and all these things will be added to you.  Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself.  Sufficient for the day is its own trouble

News

Cam Run  8/25, https://www.camrunchattanooga.com/ 
Scenic City Mud run, 9/1, http://sceniccitymudrun.com/
GoRuck Chattanooga Tough, 8/17 https://www.goruck.com/event-13223/
Memphis GrowRuck, 9/21 thru 9/23, https://f3nation.com/2018/06/24/growruck-12-memphis-pre-blast/

Upcoming Qs

https://f3chattanooga.wpcomstaging.com/q-schedule/

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Big Ole Tire

 

QIC: Lugnut
Date: 07/10/18
PAX: Cherry Log, Ducktales, Early Bird, Mr. Clean, Prosciutto, Radiohead
AO: The Huey

Conditions

Comfortable, Humid(Wet), July in TN

The Disclaimer

I am Lugnut. I will be your Q today. Push yourself, don’t hurt yourself. I am not a professional. We will help you to your car if you get hurt.

COP

Mosey around the Track
SSH x 15 IC
IW x 15 IC
Cotton Pickers x 15 IC
SSH x 15 IC
MNC x 15 IC
Squat x 10 OYO

The Thang

This was YHC’s VQ and I wanted it to be a memorable one. After being up all nite with Qdrenaline, I was ready to issue a beat-down. Upon arrival, mumble chatter ensued as to the giant tire, as well as the ceremonial release of a rat as is custom at all VQs with Prosciutto. 
Supposed to be DORA. Nope
The PAX chose a partner and went to one of four stations for 5 minutes.
Station 1 – Tire Flip – Flip a 350# tire 15 yards and back till time is up.
Station 2 – Dips on a Bench
Station 3 – Sled Drag
Station – 4 Curls for the Girls
PSA – Any exercise when done for 5 minutes is a beat-down.
Bear Necessities
Bear crawl around the love shack 2.0 and then burpees OYO
Bernie Sanders Back Around
Army Crawl to track and then BBC
Lunge Back were we started.
Wheelbarrow back to the flag.
Mary
Flutter Kicks (Six inches Lugnut, Six Inches)
Freddie Mercuries
Planks

Moleskin

Thanks to the HIM’s that made it out to the gloom for my VQ. We spoke to the power of F3 and being there for your brothers. We all go through difficult times and the friends made here are hard pressed to fall through the sifter.
 

News

Hero Ruck coming up on Sunday, Fissure or Clean for details.
Still Hollow Half on August 4th
GORUCK Tough on Aug 18th. See Lugnut or Ducktales for details. Be sure to check the rucking channel for other opportunities.
 

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La Résistance

QIC: Ohms
Date: 07/05/2018
PAX: Ducktales, Leftovers, Radiohead
AO: The Huey (Veteran’s Park)

Conditions

75 deg F, humid with clear skies and a slight breeze coming from the helicopter propellers…beautiful view of Mowbray Mountain

The Disclaimer

I am Ohms. I am on Q this AM. I am not a professional. Push yourselves and modify as you need to.

Warmup

  • SSH x 20 IC
  • Burpees x 5 OYO
  • 200m mosey
  • Rinse and repeat x 4
  • 400m mosey (bernie sanders and karakoke mixed in)

The Thang

It doesn’t take long to get warm in July…so let’s get started

Parking Lot Power Station
Round 1:
– Partner 1: Shoulder Press w/ Coupon (AMRAP)
– Partner 2: Bear Crawl across parking lot and back
– Rinse and Repeat x 2
Round 2:
– Partner 1: Coupon Swing (Kettle-bell swing w/ a coupon) (AMRAP)
– Partner 2: Lunge across parking lot and back
– Rinse and Repeat x 2
Round 3:
– Partner 1: Bench Press w/ Coupon (AMRAP)
– Partner 2: Bear crawl across parking lot…backwards bear crawl back
– Rinse and Repeat x 2
Round 4:
– Partner 1: Curls w/ Coupon (AMRAP)
– Partner 2: Lunge across parking lot…backwards lunge back
– Rinse and Repeat x 2
Merkin Half Mile

  • Mosey 200m
  • Merkins x 10 IC
  • Rinse and Repeat x 4

Mary

  • LBCs x 15 IC
  • Heel Touches x 15 IC
  • Freddie Mercury x 15 IC
  • American Hammer x 15 IC
  • Flutter Kicks x 15 IC
  • Hello Dolly x 15 IC

Moleskin

“I believe in America because we have great dreams, and because we have the opportunity to make those dreams come true.”

News

Check “Slack”

Upcoming Qs

https://f3chattanooga.wpcomstaging.com/q-schedule/

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Gettysburg Address

QIC: Mr. Clean
Date: 07/03/2018
PAX: Ducktales, Geek Squad, Radiohead, and Snowflake
AO: The Huey

Conditions

75 degrees. Damp and humid. Fresh cut grass.

The Disclaimer

This is F3. I am not a professional. You are here own your own volition. Push yourself but don’t hurt yourself. Modify if necessary.

COP

SSH x 20 ICShoulder Circuit – Don’t Drop ArmsBAC x 20 ICReverse x 20 ICMoroccan Night Club x 20 ICCherry Pickers x 20 ICShoulder Press x 20 ICFinkle Swings x 10 OYOPlank X 10 ICMid-Plank x 10 ICLow Plank x 10 IC

The Thang

Mosey to Love Shack Pax would complete 10 reps of each exercise until the song ended and rotate. When ALL rotations were complete YHC had a surprise in store.

The Gettysburg Address

Station #1Dips – Mosey to Agility Ladder – Complete Scissor KicksStation #2Curls – Mosey to Cones – Shuffle Around PerimeterStation #3Bench Press – Mosey to Big Oak – Complete 10 SqautsStation #4Bent Over Rows – Mosey to Cones – Shuffle Aroud PerimeterStation #5Shoulder Press – Mosey to Monument – Complete 10 BBSUs

God Bless the USA

After rotations were complete, the Pax completed one more round of stations. 10 reps, run to flag pole, TOGETHER, and return to the next station. All of this to the tune of God Bless the USAMaryFreddie Mercury’s American HammersFlutter KicksLBCsPlank

Moleskin

Today is an important day in American History as the Battle of Gettysburg officially ended. This battle represents the changing tides that kept our union together. That being said, we must honor our country and the service men and women as often as possible. Christ died to give us freedom from sin, but there are also men and women every day fighting and dying to keep us in a free, united country. Therefore, if you’re reading this then you are doubly blessed! God Bless the USA

News

Pick up the “Slack” to see the latest news.

Upcoming Qs

Check the website for Q schedule.

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Hot Stuff

 

QIC: Angus
Date: 06/28/2018
PAX: Mr. Clean, Leftovers, Ducktales, Fissure, FNG-Fun Fact (Josh Smith), Radiohead, Geek Squad, Geiger, Ohms
AO: Huey

Today YHC required the PAX share and carry the coupons called the DRPs (or Daily Red Pill) 

COP

SSH x 20
HK x 15
SSH x 20
AK x 15
SSH x 20
Squat x 15
SSH x 20
Lunge x 15
SSH x 20
Mosey around to the other side of the pavilion
Infinite Plank
Plank x 10
Merkin x 10
Plank x 10
CDD x 10
Plank x 10
MC x 10
Plank x 10
makhtar ndiaye x 10
Mosey over to the baseball fields — YHC had every intention of utilizing the fields but due to standing water opted to keep things dry. 
LAC x 15 (FWD/BWD)
Cherry Pickers x 10
Chinooks x 15
Cherry Pickers x 10
Overhead Press x 15
Cherry Pickers x 10
Shoulder Press x 15

The Thang

Mosey over to the field near the fire department
Hot Stuff
YHC Played Hot Stuff by Donna Summer and PAX were instructed to run in place and every time the song said “Hot Stuff” to execute 1 burpee. Keep the DRP with you, use it when you do a burpee, and then toss it to the left after each one.
Approximately 7 minutes later and somewhere between 30 and 60 burpees the PAX were sufficiently entertained and smoked.
Mosey over to the Pavilion
Snake Pit
Aptly named for the Pythons present after making it all the way through
Merkins x 10 (Single Count IC)
Incline Merkins x 10 (Single Count IC)
Decline Merkins x 10 (Single Count IC)
Dips x 10 (Single Count IC)
BTTW x 10 Count
Repeato x 3

MOM

LBC x 25
Flutter Kicks x 25
Freddie Mercury x 25

Moleskin

Over the course of our time together YHC asked that the PAX keep our 4 coupons with us. They were painted red and marked “DRP” which stands for Daily Red Pill.

We all start each day with the choice of whether or not to take the DRP. The Q is a man who consistently swallows it down whole and doesn’t look back.

The DRP
Make the choice. Show up. Be consistent. Push yourself.  And push your brothers.
 

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The Hueymelon

 

QIC: Prosciutto
Date: 06/21/2018
PAX: Ducktales, Fissure, Geek Squad, Geiger, Mr. Clean
AO: Huey

Conditions

Stupid muggy and hot. Relative humidity was 1000%

The Disclaimer

Give it your best, don’t save anything for later. If you must know, I had cabbage and bok choy yesterday at lunch, so I’ve disclaimed about all I need to about any bad air. You’re welcome. Push yourself.

At the outset of the workout, YHC pulled a cooler out of the car and situated it right beside the shovel flag. Mentioned there may be something in it, but, perhaps not?  It was up to the effort level of the Pax whether or not the contents in that cooler would be rewarded…

COP

SSH x 30 IC, ST Merkins x 12 IC, Heels Up x 12 IC, LOLs x 10 IC, Donkey Kicks x 10 OYO, Burpees x 10 OYO, FKs x 12 IC

The Thang

Given the unfamiliarity of the Huey AO, YHC consulted support on a good spot to do some runs and additional parking lot work. Little did I know, that would involve obstacles.  We hopped a ravine and hit the far parking lot…
Spartan Run x 5
Sprint ~50 yards and walk back to starting point with group
Monkey Humpers x 12 IC
11s at the Thunderdome
Find a bar that you can reach and make 11s with the two exercises in typical fashion; increment Pullups & decrement Prisoner Squats
* Mosey to some parking lot lines and re-group
Perform the following in order for the length of 5 parking spaces (pair up for last effort):
1) Broad jump to line; perform 1 Burpee
2) Bear crawl to line; perform 1 Merkin
3) P1 carry P2 down 5 spaces and P1 wheelbarrow P2 back
*Flapjack
(YHC decided to cut this short in order to meet our deadline and also get in some mary)
MOM:
Pistol LBCs x 20 IC
Pretzel x 10 IC
Flutter Kicks x 12 IC
American Hammer x 10 IC
Rosalita x 12 IC

Moleskin

Watermelon was distributed as the team worked hard in the gloom; they earned it definitely. 
As we devoured the watermelon like a pack of hungry wolves, we discussed the definition of what Fellowship means – a cornerstone component of F3 – and the importance in our lives as a community of leaders of men.