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Super 21 & Wiffle Ball

QIC: Prosciutto
Date: 04/22/2018
PAX: Angus, Candu, Cherry Log, Geek Squad, Mr. Clean, Ringwald, Slippers, Snowflake, Vila, Wort
AO: Landfill

Conditions

An unseasonably cool 41 degree morning proving this to be a very cool spring day in Chattanooga.  I checked the sunrise times and 7:03am was the rise, so I knew we’d have plenty of sunlight for what was shortly coming.

The Disclaimer

We’re here to have fun and get better together. Push yourself but don’t hurt yourself. Modify where needed.

COP

Side Straddle Hop x 20 IC
Lunge x 12 IC
Arm (Merkin) x 12 IC
Cherry Pickers x 15 IC
Knees (High then Wide; both) x 12 IC

The Thang

When I saw that I was going to have a Saturday Q towards the end of April two things popped into my mind. Yes, we will have an early sunrise, and two, what can we do for fun?  I didn’t think we should dedicate an entire 60 minutes to fun, because I didn’t want to let the PAX down.  They show up to get down and to get beat down.  So, we did both:
Super 21
An old fashioned increment/decrement beatdown routine with a run/sprint/jog between each designated end point.
Merkins & Squats made sense here, and we filmed it with the GoPro time lapse shown above.
Wiffle Ball & Burpees
The game is basically baseball with a plastic yellow bat and plastic white (and sometimes red(?) ) balls. We counted off one’s and two’s and then separated into our respective group. YHC thought long and hard on a plan of attack to keep it simple, fitness-focused and fun all at the same time.  So, the rules were kept simple:
Offensively, if you:

  • Strike Out – 10 burpees (team penalty)
  • Get out in some other way (e.g. pop-up, ground ball, put out, peg) – 5 burpees (individual penalty)

Defensively, if you:

  • Make an error – 5 burpees (individual penalty)
  • Allow a run to score – 1 hill run per run scored (team penalty)

 
Not that it matters, but YHC team won … by a sizable margin. But, YHC team did have to execute lots of strikeout burpees.  Ya win some, and you lose some…

Moleskin

Geek Squad offered a great word of wisdom from a group activity that he and his team at work learned recently.  There are 5 dysfunctions of a team:

The five dysfunctions are:

  • Absence of trust—unwilling to be vulnerable within the group
  • Fear of conflict—seeking artificial harmony over constructive passionate debate
  • Lack of commitment—feigning buy-in for group decisions creates ambiguity throughout the organization
  • Avoidance of accountability—ducking the responsibility to call peers on counterproductive behavior which sets low standards
  • Inattention to results—focusing on personal success, status and ego before team success

He shared that he felt that F3 was a great opportunity for men to come in and be connected with such a great team; also, to learn what a successful and non-dysfunctional team looks like. F3 is encouraging, it’s uplifting, it’s a place where men are committed to one another and accountable to the overall success of the team.  Thanks for sharing this with us Geek Squad, albeit impromptu or otherwise, it was awesome to hear you share that.

News

Special Olympics event
Trail Races
GoRuck Tough

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Love, Burpees, and Rock N’ Roll

QIC: Mr. Clean
Date: 04/14/2018
PAX: Buggy (FNG), Candu, Cherry Log (FNG), Early Bird, Fissure, Ohms, Prosciutto, Ringwald, Snowflake, Steam Engine, The Count (Respect), Vila, Whittler
AO: Landfill

Conditions

61 degrees 5-10 mph winds out of the SSW. 71% humidity with imminent rain and possible rough storms on the way. Pollen count just a mere 4671…

The Disclaimer

This is F3, I am Mr. Clean and will be running things today, I am not a professional, you are here on your own free will, modify if necessary but push yourselves as hard as you can without getting hurt.

COP

SSH
Merkins
SSH
Merkins
SSH
Merkins
SSH
This may or may not be an accurate count.  What matters is this: Fissure took care of an AWESOME warm-up and we did this routine in fast cadence for five minutes…
My last 3 Qs have consisted of a combined 7 Pax.  You can imagine the excitement I felt this morning as I looked at double that!!

The Thang

The Pax grabbed a partner, got a station, each station was labeled with the appropriate exercise and proceeded to do the following exercises.  While one partner completed an exercise, the other partner ran to a determined point (rocks in the shape of “F3”) did a burpee, and returned.  Flapjack. Rinse and Repeat until the designated song ended. Switch stations and continue the same process.

Rock N’ Roll Dora Express

Shrugs – (45 Dumbbell) Back in Black – AC/DC
Curls – (Rotors) You Shook Me All Night Long – AC/DC
Bench Dips Thunderstruck – AC/DC
Bent Over Rows –  (Rotos) The Game (Triple H) – Motorhead
Bench Presses – (45 Barbell Plate) Real American – Rick Derringer
Shoulder Presses – (25 Dumbbell) Comedown – Bush
Hammer Curls – (20 Dumbbell) Plush – Stone Temple Pilots
Nosebreakers (Coupon) Voodoo Child (Slight Return) – Jimi Hendrix
Seated Rows (Heavy Rotor w/Rock) Cult of Personality (Living Color)
Bench Flies (DeWaynes) Jump – Van Halen

We’re Thunderstruck, Right Now!

YHC’s finishing song for long runs is almost always Right Now – Van Halen, so I found it only fitting to do an Indian Run with our last remaining song on the playlist.
When the Pax circled up, they obviously suspected the fun was over, but hey, we still had 3 minutes left! That was just the perfect amount of time to complete Thunderstruck per the Exicon.  Pax circled up in plank position and completed a merkin each time Mr. Young sang “THUNDER!”

Moleskin

I put A LOT of thought and planning into this Q for a multitude of reasons, but they all came back to LOVE.  Yes, you read that right, love.  First and foremost, I love the Landfill and think it is my favorite AO, but an hour on a Saturday elsewhere may lead to the same result.  As it stands, I love me some landfill.  Secondly, I love F3.  It has led this ole’ North Georgia Country Boy that can count to seben, heck even twelb, to be a better man, leader, coach, teacher, husband, father, and Christian.  Lastly and most importantly, I love the Pax of F3 Chattanooga specifically.
This morning, I realized I put entirely too much thought into the planning of the workout and not enough time into the moleskin, so I did what I always do when I am stuck, I sought the Bible’s counsel.  Love was my starting point, that was obvious, so in the back my study Bible I found a verse based on the subject that I felt related most to today’s moleskin.
If you’re reading this, I did not realize this was the verse I was turning too before I read it this morning, but I think it really speaks to the love that so many of the F3 Brothers show for each other.
It was a struggle to read and talk about. My voice cracked. I shed a tear.  I knew then, the love and passion was truly real…thanks men for being my brothers.
That verse: 13 Greater love has no one than this: to lay down one’s life for one’s friends. 14 You are my friends if you do what I command. 15 I no longer call you servants, because a servant does not know his master’s business. Instead, I have called you friends, for everything that I learned from my Father I have made known to you. 16 You did not choose me, but I chose you and appointed you so that you might go and bear fruit—fruit that will last—and so that whatever you ask in my name the Father will give you. John 15:13-16
-Clean Out

News

HDHH – Moving Back to Wednesday (Whittler for details)
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

04/16/2018 Vila (Beast Ridge)
04/17/2018 Sidekick (Hill City)
04/18/2018 Ohms (The Griff)
04/19/2018 Ringwald (Hill City)
04/21/2018 Prosciutto (Landfill)
 

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Let’s Be Unreasonable

 

QIC: Angus
Date: 04/07/2018
PAX: The Count, Best in Show, Candu, Ohms, Laces Out, Snowflake, Geek Squad, Free Bird
AO: The Landfill

Conditions

As Ohms pointed out looking out from the top of the landfill this was everything that we think of when we say “the gloom” it was a cold and wet morning 50 Degrees and drizzly.

COP

Surprisingly, YHC skipped the COP or else thats what everyone thought. Instead we started at the top gate and jumped straight into a beastly little routine.
The Indian Run Merkin Mile
The name explains it all — we ran an indian run and stopped every quarter mile to do 25 merkins. There was some mumble chatter and confusion from the PAX since YHC didn’t kick things off with the normal 25 minute warm up. Gotta keep em guessing.
As planned we ended right near the top gate and moved things over to the bottom pavilion. Here we ran through DIDS.

D.I.D.S.
Dips x 10 (IC)
Incline Merkins x 10 (IC)
Decline Merkins x 10 (IC)
Step Ups x 10 Each Leg (OYO)
Rinse and repeat x 3
YHC led the pax on a mosey over to the bottom parking lot. Here we finally got to the COP. Much to Ohms’ chagrin who showed up late to miss the warm up.
SSH x 20 (IC)
Release Merkins x 15 (OYO)
Mountain Climbers x 15
Imperial Walkers x 15
High Knees x 15
Jump Squats x 15
LBC x 15
Pickle Pounders x 10
Plank x 15
Since the ground was wet the Release Merkins were a huge hit. YHC figured everybody would be excited to make the most of sog.
We headed back to the top of the hill in the best way YHC knows how — bear crawls. YHC was sure to take the pax down to the longest steepest part of the hill.
Once the 6 arrived the PAX were given a choice:
A) Bear Crawl Inch Worm
PAX lines up head to to feet in plank position. The man in the back of the line bear crawls to front of the line and yells front and next man does the same thing until whole PAX has done it.

B) Bear Crawl Snake
Similar to Bear Crawl Inch Worm, but adds a weave. PAX line up head to feet in plank position. The man at the back of the line, bear crawls to front of the line, weaving in and out of planking PAX and yells when at front. Next man does the same thing until all PAX have completed. Repeato as necessary.
YHC heard the PAX’s choice loud and clear for option A the Bear Crawl Inch Worm with the added repeato to take the line down the the rock pile.

The Thang

The PAX selected a rock and headed to the ended of the field for the requested workout of the day by Snowflake. With a new modification.
Ding Dong Dufresne
The PAX lined up across the end of the field with their rocks and were told to get their rocks down to the other end of the field without standing up (see Dufresne). This time each pax gets a turn to yell out “Ding Dong!” at which time everyone makes a jailbreak to the end of the field and back to their rock. repeat until the rocks reach the other end. Then head back to the other direction. repeat as time permits.
We did it twice and then returned our rocks to make sure we had enough time for Mary.

6MOM

LBC x 20 (IC)
Flutter Kicks x 15 (IC)
American Hammers x 10 (IC)
YHC told the PAX to make sure those hammers hit the ground to get a good solid core rotation.
LBC x 20 (IC)
Flutter Kicks x 15 (IC)
American Hammers x 10 (IC)
LBC x 20 (IC)
Flutter Kicks x 15 (IC)
American Hammers x 10 (IC)

Moleskin

“The reasonable man adapts himself to the world: the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.”
– George Bernard Shaw

Take a moment and think about what it means for you to be unreasonable? What are you willing to hold firm on? Beliefs? In what moments do you consider yourself to be unreasonable and how is this a trait we can capitalize on?
Find moments to hold your ground, to act hard on making the right choices, and to get better.
Some might say coming out to the gloom is unreasonable. Some might say throwing rocks and crawling like a damn bear is unreasonable. We know its not. But the world doesn’t want to be better, the world doesn’t want YOU to be better.
The first thing is you need to know what you want. You need a heading to make your way to your destination through peace and through turmoil.
And the second is to know what it takes to get there. It takes everything. It takes commitment. It takes knowing when to take a break and when to push past exhaustion. It takes knowing when to spend time with your family and when to stop sitting on the couch ignoring your kids so you can watch the masters or whatever it might be. Know what the right choice are. Make the right choices. And stand your ground.
But, do it all with charisma. Keep these three Army Special Forces rules in mind:
Rule 1: Look cool
Rule 2: Don’t get lost
Rule 3: If you get lost, look cool
_Angus Out

News

We are leaving GroupMe behind so go join Slack:
Join Slack

Upcoming Qs

4/9 Best in Show – Beast Ridge
4/10 Picasso – Hill City
4/11 Mr. Clean – The Griff
4/12 Fissure – Hill City
4/14 Steam Engine – The Landfill
Check the schedule for Ruck/Run days

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Part III: I Hate Abs Meets F3 Chatt

QIC: Steam Engine
PAX: Prosciutto, Best In Show, Snowflake, Candu, Whittler, Uncle Herschel, Geek Squad, Ohms, FNG-Free Bird
Note: As you can see YHC tried to effectively use the literary device known as polysndeton. A polysndeton is used to add emphases to each individual rather than a large group.
Date: 03/31/2018
AO: Landfill
Conditions: A nice cold 45 degrees definitely not cut off weather but good enough to hate abs.

Disclaimer: I am not a professional. You are here on your own free will. Push yourself this morning, and modify as you need to. If you are injured or hurt we will escort you to your vehicle and point you to the right direction.
COP:
Little Arm Circles Forward IC 15x
LAC Backward IC 15x
Chinook IC 15x
Moroccan Night Club IC 15x
Windmill IC 15x
Cherry Picker IC 15x
Infinity Plank:
Alternating Shoulder Taps IC 15x
Annie both hands IC 15x
Plank Jack IC 15x
Recover
Thang:
Wall sits w/ Muhammad Ali IC 15x
Wall sit w/ Joe Frazier IC 15x
Wall sit w/ Push Press IC 15x
Wall sit w/ Side Raises IC 15x
Wall sit w/ Bus Driver IC 15x
Itsy Bitsy Spider IC 10x
Rinse & repeat but with a baby Dwayne in each hand
Indian Run around field 1 lap
Asheville Abs IC 4x [One might laugh at the small number 4 for this exercise which probably means you have never done it before. The irony here is that although it seems small it was very painful. Also, irony another literary device that can be use and needs to explaining.]
Rinse & Repeat 3x
Lungs and abs are all warmed up time to grab some coupons behind Ohm’s truck. Once the coupons were gathered the HIM partnered up for the following exercise.
PAX 1: Curls AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1: LBC AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1: Reverse Curls AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1: RBC AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1:Push Press AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1:American Hammers AMRAP (If the PAX wanted to get his money worth’s this AM American Hammers could have been performed with coupon) 
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1:Rows AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
PAX 1:Flutter Kicks AMRAP
PAX 2: Run to lightpole and back and switch
Rinse & Repeat 2x
Keeping a close eye on the time QIC decided it was time to return the coupons back home. YHC was expecting a slow stroll to Ohm’s truck but the HIM came to work and wasted no time returning the coupons home which left QIC with roughly 1.5 minutes for some Mary.
Mary:
Pretzel IC 10x (performed twice for each side)
Time

COT:
Count-o-rama
Name-o-rama
WOD: YHC shared an excerpt from the book he is currently reading titled The Opposite of Loneliness by Marina Keegan. Here is that excerpt: “We don’t have a word for the opposite of loneliness, but if we did, I could say that’s what I want in life. What I’m grateful and thankful to have found at Yale, and what I’m scared of losing when we wake up tomorrow and leave this place. It’s not quite love and it’s not quite community; it’s just this feeling that there are people, an abundance of people, who are in this together. Who are on your team. When the check is paid and you stay at the table. When it’s four a.m. and no one goes to bed. That night with the guitar. That night we can’t remember. That time we did, we went, we saw, we laughed, we felt. The hats.” 
I choose this as my WOD to encourage the HIM to take advantage of the 2nd F opportunities that we offer. We are more than a work out group. We are a family. We have seen each other grow for the last year, months, or even weeks and we are invested in each other. We all have other obligations but make time to grab breakfast with your brothers or even a drink after work or a glass of milk after a beatdown. If your schedule allows it participate in a CSUP (Completely Stupid and Utterly Pointless) you will make some great memories. Just ask Vila, Ohms, Whittler, and Angus that did a polar plunge last winter or Picasso that ran from Chattanooga to Nashville. The point I am getting at is that you should never feel alone when you are a part of a great group like F3 Chatt.
Moleskin:
I have been gone most of March and it felt great getting to Q this AM. I have been looking forward to this morning the minute Ohms asked who was available to Q and appreciate everyone that came out and worked hard. I have enjoyed meeting some of the newer guys and hope to get to meet the rest of you men the following weeks. I am also proud of all the EH’ing that has been going, it feels great coming back and seeing new guys in the gloom. I hope you enjoyed the small English listen on literary devices, and if you can tell this moleskin contains  another one. [Anaphora a rhetoric device in which a word or group of words are repeated at the beginning of a sentence or clause]. Well I’ve never really enjoyed proof reading my own papers so have fun tearing this BB apart. Just be gentle and not as brutal as I have been these last few days.
 

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Q School – 03/17/2018

QIC: Prosciutto
Date: 03/17/2018
PAX: Best In Show (Respect), Candu, Early Bird, Fissure, Geek Squad, Mr. Clean, Ringwald, Snowflake, Whittler
AO: Landfill

Conditions

58 degrees, 80% relative humidity, light wind, overcast, gloomy

The Disclaimer

Disclaimer disclaimed and taught

Mumblechatter:

0652 – Mr. Clean & YHC finish up the 05:30 ruck around just in time to welcome the pax.
0655 – inevitable discussion about march madness and the biggest upset in the history of all histories. And how Clemson is going to lose to Auburn by an unfathomable amount.

COP

7 minutes of long and drawn out detail about:
– The format of the workout
– The responsibility of the Q
+    Enter Snowflake
– The importance of preparation
– The F3 Credo & “string of pearls”
+   Enter Ringwald
– The importance of being on time
– Attitude and delivery approach; impact on pax
– Who is the leader and what it means to be the leader
– How to call an exercise and how to count
At this point, the pax appeared eager to get it started as Candu was doing all sorts of strange pre-stretches and calisthenics, sooo.. we hit the Slaughter Starter (nod to Bagger Vance [Nashville] for this one)
Slaughter Starter
10 Body Builders OYO
10 Burpees OYO
10 Merkins IC
Rinse & Repeat; lots of midwife noises from Candu
Mosey to bottom of the hill for the warm-up:
SSH, IW, Hillbillies, Good Morning Abby, Crunchy Frog, Supermans all IC x 12
Around the World x 2  (clockwise/counter-clockwise): YHC had to described and demonstrate this one, likening it to a plank while rotating in a direction as if you were a compass;
Mr Clean decides to call it a protractor (wrong) and the mumblechatter takes over; Ringwald having to clarify the difference. Haven’t we been over this –> to never question my SC math knowledge

The Thang

Commence Indian Run up the hill and around the upper field (2 laps) and return to bottom of hill for two rounds of BLIMPS:
BLIMP 1:
BLIMPS x 20
Reverse Burpees (YHC omahas to ten reps); “Reverpees”? <--- Thanks Mr. Clean Lt Dans Imperial Walkers Mtn Climbers Plank Jax St Bernard Squats ** Pax needed a breather so YHC injects the mission of F3 and the 5 core principals of F3 workouts ** BLIMP 2:
BLIMPS X 20
BBSU
Lunges
Imp Walkers
Mommy Makers
Peter Parkers
Table Saw (we did these wrong here)
Clouds started swirling, lightning started to appear and the thunder was far away; according to the Native descendants in the group — thanks, by the way, guys.
Quick time-check showed we likely didn’t have time for another BLIMP, so we moved to:
Wheel of Table Saw x 5
Wheel of Merkins x Twelb
Mosey back to pavilion for 6MOM as the lightning and thunder was starting to close in on us.
Mary: Flutter Kicks, Pretzel, Pistol LBCs, BBSU, The Very Mercurial Fred

Moleskin

Quick discussion on the importance of the moleskin, the sources of inspiration, etc.
“Nothing in the world is worth having or doing, unless it means effort, pain, difficulty.  I’ve never in my life envied a human being who led an easy life.  I’ve envied many a people who led difficult lives and lived them well” – Teddy Roosevelt

News

No news is good news

Upcoming Qs

3/19 – Vila – Beast Ridge
3/20 – Prosciutto – Hill City
3/21 – Snowflake – The Grif
3/22 – Whittler – Hill City **VQ**
3/24 – Angus – Landfill

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Don’t Just Know Your Limits…Just. Push. Past. Them.

QIC: Mr. Clean
Date: 03/10/2018
PAX: Best in Show, Candu, Early Bird, Laces Out, Ohms, Prosciutto, and Whittler
AO: Landfill

Conditions

52 degrees. Dusky, light was breaking through the gloom. Rain was clearly in the air.

The Disclaimer

Today’s beatdown will be difficult, especially for the upper body, make sure you modify if necessary. You are here on your own free will, but push yourself to get better.

COP
SSH X20 IC
BAC X15 IC
Reverse BAC X15 IC
Morrocan Night Club X15 IC
Shoulder Press X15 IC
Finkle Swings X40 OYO
SSH X15 IC

The Thang

Tammy Wynette’s w/Light Poles
PAX partnered up for Tammy Wynette’s
100 of each exercise (Merkins/Squats) = 20 Light Poles
Pitchers & Catchers
YHC placed rocks in the shape of a baseball diamond prior to the beatdown, thanks Prosciutto, and PAX 1 was instructed to run the bases while PAX 2 completed an exercise at their assigned station. Flapjack when PAX 1 returned. There was no “limit” on reps but simply, a rotation call from YHC…
Station #1 – Rotor Pulls
Station #2 – Shrugs (w/rotors)
Station #3 – Bench Press w/DeWayne (this DeWayne was built like current DeWayne Johnson rather than early WWE Rocky Maivia)
Station #4 – Curls (w/coupon)
Station #5 – Upright Rows (w/coupon)
Station #6 – Redneck Kettle Bell Swings (w/coupon)
Station#7 – Lawnmowers (w/coupon)

Moleskin
The reps definitely varied across the Pax during today’s beatdown; because, we have different limits.  However, nobody had a set rep goal, they just had to push until they rotated.  Well, the Pax pushed themselves for 5 minutes at each station! Without “knowing a limit”, we often truly push our limits. So, Don’t Just Know Your Limits… Push. Past. Your. Limits.

News

What a time the Chattanooga Marathon was! Starting to spring up some F1.5 Events. 

  • Ruckership
  • Trail Runs
  • Go Ruck Tough
  • Tough Mudder
  • Road Races
  • Chattanooga MS Walk (PLEASE JOIN IN THE FIGHT!!)
    • 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.
  • FRIDAY BREKFAST CLUB (FBC)
    • March 16, 2018 – Track’s End Restaurant

Upcoming Qs

03/12 – Best in Show (Beast Ridge)
03/13 – Laces Out (Hill City)
03/14 – Mr. Clean (The Griff)
03/15 – Ringwald (Hill City)
03/17 – Q School (Landfill)

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Teamwork makes the dream work!! Saturday, February 24, 2018

Q – Vila

AO – The Landfill

PAX – Angus, Early Bird, Fissure, Mr. Clean, Geek Squad, Candu, Best in Show, Picasso,

Warm up:

  1. SSH IC x25
  2. Merkins IC x15
  3. SSH IC x20
  4. Toe Touches IC x15
  5. SSH IC x15
  6. Carolina drydocks IC x15
  7. SSH IC x10
  8. 8 count bodybuilder (8cbb) 1C x8
  9. SSH IC x5
  10. Spiderman IC x10

Transition:

  1. Run to the bottom of the hill.

Warm up 2:

  1. SSH IC x15
  2. Imperial Walkers IC x12
  3. Forward Fold x15
  4. Plank IC x10
  5. Up Dog x15
  6. Down Dog x15
  7. Plank IC x10
  8. Mountain Climbers IC x10
  9. Forward Fold x15
  10. Recover

Transition:

  1. wheelbarrow to lower lot switching half way

Cycle (partner):

  1. Leg throws 4ct. OYO x10 each person
  2. Patty cakes OYO x10
  3. Russian twists 2ct. OYO x10
  4. Sit up pass OYO x10
  5. Squat dips OYO x x10 each person

Transition:

  1. Barters – one PAX is holding weight while the other does a workout. Each correct form rep of the work out earns the PAX holding the weight 2 paces. This is done until the PAX doing the work out reaches 20 reps or is cashed. That PAX then runs to the PAX hold the weight and they switch. This goes on until the destination is reached.

Alternate between:

  1. Workout PAX
  • Merkins
  • BBS
  1. Weight PAX
  • Overhead
  • Frankenstein

Hold plank until caught up.

  • Sit up pass OYO x10
  • Squat dips OYO x x10 each person

Transition:

  1. Daisy chain 3 rounds – the weight must get to the top of the hill, but no one holding the weight can move their feet. The partners must alternate moving up the hill and pass the weight off before moving.
  • If repeated, make sure no one is down range and throw the weight down the hill, repeat. If a team throws short, the Q gets to throw it again from the landing point.

At top: one PAX does curls while the other completes 5 burpees. Switch.

Cycle:

  1. Partner carries – carry PAX 50 feet, switch, head back to start. 3 rounds.

10mom:

Chosen by PAX

Quote:

1. “Individual commitment to a group effort: That is what makes a team work, a company work, a society work, a civilization work.” — Vince Lombardi

Prayers:

  • Travelers
  • Health of PAX

Count

Names

KROM!

Vila

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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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Oh The Places You’ll Go

QIC: Angus
Date: 02/17/2018
PAX: Banjo, Best In Show, Candu, The Count, Mr. Clean, Fissure, Ohms, Prosciutto, Pumpkin, Ringwald, Snipes, Wort
AO: The Landfill

Conditions

44°F — Dark and Soggy

COP

YHC was ready to go but some of the PAX looked a little sleepy eyed so we set out on a Capri Lap to get things warmed up as Ohms pulled in — “Right on time”. YHC led the mosey around to the base of the hill next to the rock pile.
PAX were instructed to grab a rock. Head up to the soccer field and circle up. There was a whole lot of chatter about this rock is too big or this one is too small — as it turns out. It doesn’t matter. Stand “tip to tip” that is finger tip to finger tip. (There was some mumble chatter about YHC’s choice of words.) Stand tip to tip and place your rock at your feet.
PAX were instructed to grab another rock. Return to your first rock, face outward, and walk 5 paces maintaining your circle.
PAX were instructed to grab another rock. Return to you second rock, face outward, and walk 5 paces maintaining your circle.
 

Welcome to the Circle of Death

The Warm Up
SSH x 15
Finkle Swings x 15
SSH x 15
Cotton Pickers x 15
SSH x 15
Imperial Walkers x 15
SSH x 15
Ass Kickers x 15
High Knees x 15
Wide High Knees x 15
SSH x 15
The Thang
There are three concentric rings to our Circle of Death (CoD). The Inner Ring (IR), the Middle Ring (MR), and the Outer Ring (OR). Each ring has a designated type of exercise. This is flexible and can be amped up with rep counts or exercises. The PAX of Chattanooga constructed our rings out of rocks but it could be done with cones or any other markers on hand. Be sure to reserve one ring for just coupons.
This will be our set up for today:
IR – Push up exercises, 3 x 10 rotate right 1 rock after each completed set.
MR – Movement (eg bearcrawl), move 5 rocks to the left.
OR – Rock Lifts (eg curl), 3 x 10 rotate right 1 rock after each completed set.
Bonus: YHC randomly placed OFMs (Orange Field Markers) throughout. Land on an OFM and do 5 burpees in place of the specified set.

IR – Wide Merkins 3 x 10, Move right between each set
MR – Lunge 5 (All movements are 5 Spaces to the left)
OR – Overhead Press 3 x 10, Move right between each set
MR – Reverse Lunge
IR – Mountain Climbers 3 x 10, Move right between each set
MR – Jump 5 Spaces Left
OR – Bottom Curl 3 x 10, Move right between each set
MR – Bear Crawl
(at this point YHC Added more OFMs)
IR – Diamond Merkin 3 x 10, Move right between each set
(Thank you @f3prosciutto for the expert demonstration)
MR – Reverse Bear Crawl
(random OFMs were flipped over to indicate 10 burpees)
OR – Top Curl 3 x 10, Move right between each set
MR – Crabwalk
IR – Merkin 3 x 10, Move right between each set
MR – Lunge Kicks*
OR – Full Curl 3 x 10, Move right between each set
MR – Inch Worm
IR – Carolina Dry Dock 3 x 10, Move right between each set
MR – Side Lunge (Lead with left leg)
OR – Bent Row 3 x 10, Move right between each set
MR – Side Lunge (Turn around and lead with right leg)
From this point forward all OFMs were moved to the IR — every IR workout is accompanied by 5 Burpees. And the MR is only Bear Crawls. 
IR – Caronline Dry Dock + 5 Burpees
MR – Bear Crawl
OR – Full Curl
MR – Bear Crawl
IR – Merkins
6MOM

The circle was maintained but moved slightly — there was lots of mud and the PAX were afraid to get any dirtier than they already were. There was much protest from Ringwald for the sake of his designer sweats.
LBC x 50
(A whole lot of mumble chatter when YHC calls this one — @f3prosciutto said “someone didn’t plan” but rest assured YHC always has a plan)
Flutter Kicks x 25
Freddy Mercury x 25

Moleskin

Our Moleskin for today comes from an untraditional source — the doctor by name of Seuss. YHC read through the children’s story “Oh The Places You’ll Go”. There is some truth and some direct correlation to all of our lives at one point or another — so YHC encouraged everyone read through it again in there own time.
YHC also encouraged everyone in weeks prior to start setting goals. What weight do you want to be? How is your diet? Do you drink too much? or go to bed too late?
Share your goals with your brothers and hold each other accountable. We are here to support one another.
We all face adversity in our everyday lives — as noted in the story:

But on you will go though the weather be foul. On you will go though your enemies / 39 prowl. On you will go though the Hakken-Kraks howl. Onward up many a frightening creek, though your arms may / 40 get sore and your sneakers may leak. On and on you will hike. And I know you’ll hike far and / 41 face up to your problems whatever they are.

Move on together. Set goals. Achieve those goals. Set new goals. Fail. Persevere Together.
_Angus Out
 

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Obstacles & Communication

QIC: Prosciutto
Date: 02/03/2018
PAX: Angus, Best In Show (RESPECT), Candu, Fissure, Geek Squad, Mr. Clean, Snowflake, Steam Engine
AO: The Landfill

Conditions

Upper 20s, a bit overcast with a nip in the air

The Disclaimer

Gentleman, I don’t get paid a dime to do this and am not a professional; you’re all here of your own choice – therefore do not sue me if you are injured/mamed/decimated/eaten by a land shark from the retention pond, blown up by a doggy-land-mine, etc.  With that said, do the very best you can, even if that means you need to modify – go for it

COP

SSH x 10 IC
Windmills x 7 IC
Slow-Tempo Squats x 10 IC
CDD x 10 IC
St Bernard Squats x 10 IC
Planking Hydrants x 10 IC (R/L)
Mommy Makers – 8 Count x 10
Mosey to the top park gate
Execute 7 burpees
Mosey to the start of the charted obstacle course
Execute 7 burpees
*YHC discusses the importance of communication and articulation of the goal/mission, offers simple explanation for “Startex/Endex” and demonstrates that the signs clearly state your objective
Mosey to next station and then traverse the hill to the bench jumps
*YHC discusses the next station
Pax Execute 7 burpees
Mosey to next station to discuss the calculated movements with coupons
*YHC demonstrates a weighted bucket “Shrug” and also delivers a key point that the font in the signage was a 96; Best-In-Show offered his gratitude for this fact (Respect!)
Pax Execute 7 burpees
Mosey to next station and demonstrate the log squat
*YHC explains the cadence of the ab routine
Pax Execute 7 burpees
Mosey to next station and move down the hill to Endex
*YHC discusses the next station
Pax Execute 7 burpees
If you were wondering if 42 burpees back-to-back would be tough — think again. Check that one off the list of accomplishments. 42 for Jackie Robinson

The Thang

The Charted Obstacle Course
First Obstacle
5 Pull-ups on the pull-up bar
5 Merkins
Second Obstacle
Bear crawl to bottom of hill (~50 yards)
Third Obstacle
Run to top of hill
Fourth Obstacle
Perform 5 Incline Merkins on first bench
Bench Jump (5) benches
Fifth Obstacle
Perform 5 Decline Merkins on last bench
Perform 5 Roll & Merkins to next obstacle
Sixth Obstacle
Lunge to next Obstacle ~40 yards
Seventh Obstacle
**Performed with supplied weighted bucket coupons and a Dwayne**
15 Curls with Dwayne
15 Tricep Extensions with Dwayne
15 Shrugs with buckets
Eighth Obstacle
Jail Break – 40 yards to next obstacle
Ninth Obstacle
10 Freddie Mercuries (IC)
10 American Hammers (IC)
10 Leg Lifts (Single-count)
15 Log Squats w/ Log
Tenth Obstacle
Run down hill
Eleventh Obstacle
Bear Crawl to Endex — after the first time through – this was Omaha’d as a Lunge to Endex
At the end, plank if the first obstacle is already manned. If not, repeat.
In total, PAX were able to complete nearly 3 full cycles of the obstacle course. Very proud of the effort put in this morning.

Moleskin

Communication- think about communication for a minute. How much do we take it for granted?
After something is said aloud, you have to:
1) Hear it
2) Interpret it
3) Understand it/Visualize it
4) Take action
And we all do this, no matter where you learned your native language. Human-kind is built to communicate. What an incredible thing.
#TruthNugget: The better you can communicate the more effective you will lead.
Allow me to share a story about communication – It’s about a man named Gerlando. A good man, a hard-ass working man, a farmer, a military service man, a husband, a father, a gardner, a wine-maker, a cured ham connoisseur, a dreamer, a LEADER. He was an enterprising man who believed he needed to do something outside of himself – not particularly and immediately for himself. He had a vision that he could make the lives of his family, his children and children’s children and so-on better than his own if he moved them to America, aka “The American Dream.”  Through the right amount of communication (and articulation), he allowed his wife to understand the vision, accept the proposal, move to America, gain employment, procure a house, and the rest was history… How much communication played into this? The ending to this story is a man standing here talking to you all (communicating & articulating) about the value of good communication, and an example of what it amounts to for a leader.
So, in F3, Articulation is one of the four F3 Leadership Skills (VAPE). Vision-Articulation-Persuasion-Exhortation.
Articulation is a fancy way of saying clear/precise communication with a vision and a mission. A clear and defined way of getting a group to understand the mission/vision and setting forth to accomplish that shared vision. The Q, the leader, must-MUST do this well. The criticality of his ability determines the outcome and the overall success.
Ever been to a VQ? Ever experienced a “less than perfect” workout? What was the problem? Articulation, perhaps…
F3 is is rooted in the foundation of good articulation.
Consider the workout for a moment. It’s 100% Peer-LED! Leading is articulation and communication of the end goal- the vision.
Even beyond the workouts – the F3 purpose… it’s well-articulated.
Male Community Leadership has never been at a lower ebb in our nation than it is right now. Our intent is to strengthen this through a Visualized series of Outcomes. Each new Workout we plant is one of those Outcomes.

News
**Ruck / Run begins this week 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
– 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:

02/05 (Beast Ridge) – Rainman
02/06 (Hill City) – Steam Engine
02/07 (The Griff) – Mr. Clean
02/08 (Hill City) – Snowflake
02/10 (Landfill) – Ohms