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Baby Steps

QIC: Picasso
Date: 1/27/2018
PAX: Geek Squad, Mr. Clean, Pumpkin, Ringwald, FNG-Snipes, The Count (Respect!)
AO: The Landfill

Conditions

50 ℉

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 25
  • Imperial Walkers x 15
  • High Knees x 15
  • LBAC x 15
  • Mountain Climbers x 15
  • Chinook x 15
  • SSH x 15
  • Mericans x 15
  • SSH x 25

The Thang

As celebration to a local pax and remembrance to another, the post was themed ‘Baby Steps.’ The PAX start small and build up to something difficult, all the while taking ‘Baby Steps’ to build mental strength to burst through the next hurdle.  
Mosey down the hill from the love shack.
Step 1: Infinity Planks

  • Merkins x 5 IC
  • Hold Plank x 5 seconds
  • Merkins x 6 IC
  • Hold Plank x 6 seconds
  • Merkins x 7 IC
  • Hold Plank x 7 seconds
  • Merkins x 8 IC
  • Hold Plank for 8 seconds

Step 2: Lion King Wall Sits
Desc: grab a rock, get into wall sit formation, hold rock out like baboon does with Simba from the movie ‘Lion King’

  • Lion King Wall Sit x 5 seconds IC
  • Recover
  • Lion King Wall Sit x 10 seconds IC
  • Recover
  • Lion King Wall Sit x 15 seconds IC
  • Recover
  • Lion King Wall Sit x 20 seconds IC
  • Recover

Mosey back to Love Shack
Step 3: Dips & Decline Merkins

  • Dips x 5 IC
  • Recover
  • Dips x 7 IC
  • Recover
  • Dips x 9 IC
  • Recover
  • Decline Merkins x 5 IC
  • Recover
  • Decline Merkins x 6 IC
  • Recover
  • Decline Merkins x 7 IC
  • Recover

Step 4: Indian Run
Indian Run x 3 minutes
Rinse and Repeat Steps 1 – 3 but adding more reps (mumble chatter….)
Again: Rinse and Repeat Steps 1 – 3 but adding more reps (mumble chatter…)
Burn Out Dips

  • Dips x 10 IC
  • Recover
  • Dips x 7 IC
  • Recover
  • Dips x 5 IC
  • Recover
  • Dips x 3 IC
  • Recover
  • Dips x 1 IC
  • Recover
  • Dips x 10 IC
  • Recover

10 Minutes of Molly Mary (The PAX reminded the Q very quickly this was not a rave)

  • SSH x 20 (wait how’d these get in here….?)
  • LBAC x 25 IC
  • Freddy Mercuries x 14 IC
  • American Hammer x 20
  • Big Boy Sit Ups x 15
  • Pickle Pounders x 15 
  • Reverse Pickle Pounders x 25
  • Plank x 25 seconds
  • Merkins x 20
  • LBAC x 25 IC

Moleskin

Tackling ambiguous and seemingly grande situations can be extremely daunting and terrifying. The unknown is a scary place but it becomes less scary when we take baby steps. Whether that unknown is the birth of a new born child, the path ahead after losing one, or even starting something new, we benefit from taking one step forward at a time. Taking baby steps will make goals more realistic, help us get through a tough time, help us break down big barriers and in the end, get lead us on to the journey we are meant to be on. We can tackle anything….but taking baby steps makes it a lot more manageable.

News

Chattanooga Marathon Relay – 2/4/2016 – 2 Teams already committed
Go Ruck Tough  -8/17/18 – 7 HIM already committed
Tough Mudder – 9/15/18

Upcoming Q’s

01/29/2018 – Best In Show’s VQ (Beast Ridge)

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4 Corners

QIC: Steam Engine
PAX: Pumpkin, Ohms, Juice, Ringwald, Candu, FNG-Tubbs, Mr. Clean, FNG-Geek Squad, Early Bird
AO: Landfill
Date: 1/20/2018
Conditions: 35 degrees warm enough for shorts

Disclaimer: Here on your own free will, am not a professional, push yourself & don’t get hurt, modify exercises if need to
COP:
SSH IC 20x
Cherry Pickers IC 15x
Wind Mill IC 15x
Alternating Toe Taps IC 15x
Imperial Walker IC 15x
Mosey to Outhouse and pick up small rocks for some wall sits
The Thang:
Wall Sits w/ Muhammad Ali using rocks IC 10x
Wall Sits w/ Joe Frazier using rocks IC 10x
Wall Sits w/ Shoulder Press using rock IC 10x
Wall Sits w/ Forward Rock Raises IC 10x
Return baby rocks home and pick up a Dwayne and mosey to field
Run 2 laps around the soccer field to allow QIC to drop 4 random cones
Do the following for 5 minutes:
Start at Cone 1 sprint to Cone 2 karaoke to Cone 3 Bernie Sanders to Cone 4 karaoke back to Cone 1
Next series of exercises:
Cone 1: American Hammers w/ coupon then Bear Crawl to Cone 2
Cone 2: Jump Squat then Forward Lunge to Cone 3
Cone 3: Big Boy Sit Ups then Duck Walk to Cone 4
Cone 4: Burpees then Backward Lunge to Cone 1
Start with 10 reps then drop to 9 then 8 and so on
Time

COT:
Count-o-rama
Name-o-rama
Name FNGs
Prayer Request:
Snowflake with sickness during Orlando trip
Angus’s wife expecting
Pumpkin’s daughter knee injury during game
Announcement: 
GoRuck Tough see Vila
Tough Mudder see Ohms
Chattanooga Marathon Relay see Picasso
WOD: Whatever you do, work at it with all your heart, as working for the Lord, not for human master. – Colossians 3:23
I picked this as a verse because I am currently reading The Civilized Engineer by Samuel C. Florman and he talks about how many students are enrolling to be engineers for the money. Florman states “I take little satisfaction in knowing that engineering enrollment has doubled when I learned that young people are entering the profession mainly because it promises steady employment.” During college I had a handful of friends that started off as engineering and after a semester or 2 they would end up changing majors to business. The reason for this is because they were not passionate about engineering, they did not enjoy the learning and challenges that come with engineering. Many people fail in new year resolutions or working out because they are not passionate about what they are doing. In F3 we EH a lot of men and when we do get FNGs they either hate it or fall in love with it and keep coming out. We come out not because we enjoy freezing temperatures but because we love what F3 stands for.

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A Steam Clean F3 Lesson

QIC: Mr. Clean & Steam Engine
Date: 1/6/2018
PAX: Angus, Best in Show (RESPECT), Ohms, Pennywise, Picasso, Prosciutto, Ringwald, Snowflake, Vila
AO: The Landfill

Conditions

Well, Ohms, Elsa is still clearly mad…18 degrees. She couldn’t keep away yet another FNG!!

The Disclaimer

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. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level.

COP

SSH IC x20
Cotton Pickers IC x15
SSH IC x18
Windmill IC x15
SSH IC x15
Alternating Toe Touches IC x12
Baby Arm Circles IC x15
Reverse IC x15
Shoulder Press Holding Squat IC x15
SSH IC x12

The Thang

YHC and Steam Engine wanted to introduce the PAX to a wrestling style beatdown. We moseyed to the big field and Steam led the PAX to our friend BRUTOS. Well, apparently her and Elsa know each other and BRUTOS just couldn’t let it go (the ground that is!!). Yep, it is indeed a bit brisk in Tennessee. We called an audible, ironically, to complete the TN Iditarod.

Tennessee Iditarod

Pax were instructed to partner up, find their Dewayne, and become friends with a set of reigns (rope/towing straps) of their preference.
Pax 1- Wrapped reigns around waist
Pax 2- Shotput his Dewayne to determine the stopping point for Pax 1.
Pax 1- Completed The TN Iditarod.
Pax 2- Shotput Dewayne for a new destination.
Rinse and Repeat to the end of the field.
Pax 2- switched arms and completed same routine back.
Flapjack and complete the same routine.

From the Mats to the Stands

Pax completed Monkey Rolls until halted by YHC (a popular staple in mat drills)
Pax completed the Wave of Merkins (The wave is a popular staple for those in the stands)

Scout Run

Once each Pax completed 2 rotations we recovered (Two 10 counts) and moved to the next routine.
MOM
Partner up for some team Mary with Dewayne:
Big Boy Sit up: Holds Coupon overhead completes sit up and passes off coupon to partner and repeat til each PAX completes 10 reps
Dewayne Twist: Stand back to back with your partner and pass Dewayne to your side to hand off to your partner. Complete 10 reps each side.
COT
Nameorama

Moleskin

The question is often posed, “Are leaders born or made?”, and YHC believes leaders are most certainly born. However, having potential and achieving potential are very different things. While leaders are born, they must put in the work to actually become a successful leader by learning from mistakes, continuing best practices, using both knowledge and wisdom, participating in honest reflection, and seeking constructive criticism from those wiser than themselves.BOM

News

GoRuck Tough 8/17/2018Tough Mudder (Nashville) 9/2018
F3 Ragnar Team for Race 3/23-24/2018
F3 Chattanooga Marathon Team 3/4/2018

Upcoming Qs

1/8/18 – Prosciutto (Beast Ridge)
1/9/18 – Steam Engine (Hill City)
1/10/18 – Mr. Clean (The Griff)
1/11/18 – Vila (Hill City)
1/13/18 – Mr. Clean (The Landfill)

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Hot Potato – Christmas Eve Eve

QIC: Angus, Ohms, Prosciutto
Date: 12/23/2017
PAX: Angus, Ohms, Picasso, Prosciutto, Ringwald
AO: The Landfill

Conditions

45 °F and most definitely shorts weather.

The Disclaimer

Angus delivered the disclaimer with as much gumption as it takes to deliver 30 Side Straddle Hops.

COP

Angus kicks off the morning with the infamous warm up
Mosey out to the ridge next to the soccer fields so we can watch the sun rise while we get beat down.
SSH x 30
Finkle Swing x 15
SSH x 30
Squat x 15
SSH x 30
HK x 15
WHK x 15
AK x 15
SSH x 30
Lunges x 15
Mosey over to the top parking lot
Inifinite Plank – All PAX hold plank for an infinite amount of time while performing plank like exercises. YHC called out the following IC.
Merkins x 15
Plank x 10
Mountain Climbers x 15
Plank x 10
Carolina Dry Docks x 15
Plank x 10
Pickle Pounders x 15
with that 15 minutes was up and the Q was passed on to Prosciutto

The Thang # 1:

Prosciutto steps in to take the following 15 (really it ended up being 17)  minutes
The PAX were instructed to partner up.  While on the wall, perform a balls-to-the-wall while your partner does an out-and-back.
After both PAX have completed the BTTW, all PAX were instructed to form a line and get in plank position.
After all PAX were in plank the end PAX performs box jumps over the planking PAX until the end. Then, the next PAX rotates in and box jumps, and so on and so on.  Repeat this 3x.
Next, all PAX were instructed to form a circle for a merkin wave; naturally, to “twelb” (in memory of Mr. Clean and all north Georgians everywhere).
Still in plank position, we performed grave diggers on both sides/arms.
PAX were instructed to move to the bathroom for wall sits in between 12 IC of:

  • Wall Sit x 12 IC
  • Muhammad Ali x 12 IC
  • Joe Frasier x 12 IC

Move to the rock pile, make a rock selection and circle up for some round robin of low curl, mid-curl, full curl. Repeated this 5 times x 10 reps each.  Each of the PAX except Picasso were instructed to move.  Per his misunderstanding of the rock selection process, he lifted the largest rock 3 of the 5 rounds; as “penance”.
** Hand-over to Ohms for the remainder of the time **

The Thang # 2:

Ohms steps in to take the following 20 minutes
Three Peat: Three different exercises put on REPEAT
-30 yard Suicides x 2 OYO
-Block facing Burpees x 20 OYO
-Snatches x 20 OYO
-Regroup and hold plank until all PAX finished
-30 yard Suicides x 2 OYO
-Block facing Burpees x 15 OYO
-Snatches x 15 OYO
-Regroup and hold plank until all PAX finished
-30 yard Suicides x 2 OYO
-Block facing Burpees x 10 OYO
-Snatches x 10 OYO
-Regroup and hold plank until all PAX finished
-30 yard Suicides x 2 OYO
-Block facing Burpees x 5 OYO
-Snatches x 5 OYO
-Regroup and hold plank until all PAX finished
 

Moleskin

Be intentional about your brothers — Angus said he’s had some conviction about how surface level the relationships can become as we come and go from the gloom. It requires every PAX actively working to better know their brothers. Connect with 1 to 3 PAX, get to know them better, and work to holding each other accountable.

News

Merry Christmas Everyone!
GoRuck Tough – 8/17
(https://www.goruck.com/event-13223/)
Tough Mudder – 9/15
(https://toughmudder.com/events/2018-nashville-half)

Upcoming Qs

Picasso @ Hill City – 12/28
Picasso @ The Landfill – 12/30
New Year Kickoff @ Hill City – 1/1

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If You Ain’t First, You’re Last

QIC: Mr. Clean & Picasso
Date: 12/30/2017
PAX: Angus, Best In Show (Respect!), Chief, Ohms, Snowflake
AO: The Landfill

Conditions

32 ℉

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
  • LBAC x 15
  • Reverse LBAC x 15
  • SSH x 15
  • Mountain Climbers x 15
  • High Knees x 15

The Thang

During a Friday lunch Ruck, Mr. Clean and Picasso quoted Will Ferrell from his many hilarious movies. Picasso had Q on the upcoming Saturday and Mr. Clean suggested that they lead a Co Q based that had a Will Ferrell movie themed feel to it. Picasso agreed, and they got to planning. The Landfill was by the Germans in 1904, they named it San Diego, but then soon redacted San Diego to it’s original name ‘The Landfill’. We wanna say something. We’re gonna put it out there; if you like it, you can take it, if you don’t, send it right back. For just one post let’s not be co-people. Let’s be co-pax.
NOTE: Any any time during the post, if Picasso shouts out “You’re my boy, blue”, each pax drops and does 10 Merkins. 
Old School
Mosey down the hill from the love shack.
Earmuff Squats x 20 IC
Pretty Nice Little Saturday

  • Squats x 10 IC
  • Merkins x 10 IC
  • Burpees x 10 IC
  • Planks x 20 IC

The Red Dragon (it’s not even street legal and may never been seen again) x 10 IC

  • Pax line up in a single file line. Each pax gets lays face down on the ground one in front of the other. The lead pax puts his feet on the second pax back and so on until each pax in the middle of the lead and end pax has their feet elevated. On count, each pax lifts up to a Merkin. Rinse and repeat

Wedding Crashers
Ma, The Meatloaf!! x 10

  • This partner work out is a modification of the wheelbarrow merkin. One pax does a wheelbarrow merkin. Upon completion of the wheelbarrow merkin, the second pax holding the first pax legs, does a deadlift with his partners legs. Alternate until each pax has done 10.

Motorboats (crunchy frog) x 20
Stage 5 Clinger 

  • Pull up x 10
  • Merkin x 10

Zoolander
Crazy Pills x 20 IC

  • Pax sits on his knees. He the rises his upper body off his knees and leans back, feeling the burn in the hamstrings and quads, he counts 20 IC.

Blue Steel x 80 IC

  • Pax hold plank for 20 IC, without dropping form, the pax alternates to side plank and holds for 20 IC, without dropping form, the pax alternates to bridge planks for 20 IC, without dropping form, the pax alternates to side plank for 20 IC

Step Brothers
Tea Bagging the Drum Set

  • PAX moseyed to the facilities to assume the BTTW position. Pax completed 10 IC “Ascending Testicles” routines.

We Just Became Best Friends

  • Pax circled up close to the faculties to complete the next round, but the Pax reminded YHC there was SO much more room for activities on the field.
  • We moseyed to the field, grabbed a parter, carried said partner to a designated point. Pax 1 performed 10 squats while Pax 2 performed 10 Merkins. Flapjack, run back to the starting line, rinse and repeat until each Pax has carried the other 3 times. WE JUST BECAME BEST FRIENDS!
  • Finally, we made it to the Catalina Wine Mixer. Pax completed 15 CWMs OYO (yep, we have the CWM in the Exicon!)

Talladega Nights/Anchorman
I Love Lamp/Shake & Bake

  • Pax were instructed to find a lamp that they loved. (Serious mumblechatter ensued as PAX were strewn about). YHC instructed the Pax to find a partner at a light pole.
  • Pax performed 15 OYO “Shake and Bake” Merkins. Each Pax completes a merkin, fist bumps, completes another merkin, and fist bumps with the other hand….that’s one rep

“I’m on Fire, Ricky Bobby!”

  • Pax completed the Fire Drill with a true Ricky Bobby/Southeast TN twist! When each Pax yelled FIRE, they did with their best country boy/Ricky Bobby accent.
  • Inifinity Al-Gore’s – Pax held Al Gore IC until YHC determined we felt like Ricky Bobby when he was “paralyzed”.

5MOM
Reverse Pickle Pounders
Motorboats
Contractor Squares
Freddie Mercury’s
LBCs

Moleskin

Today’s workout, while entertaining and out of the norm, came from something pretty cool…a thrown together F2 event by YHC and Picasso. The lesson: we can truly develop something great and productive if we are just willing to give another person our most valuable asset: time, then something surprisingly and often very cool happens. At the very least, we build relationships with people; because, proper leadership requires building strong relationships with others. We ALL have a story to tell and it’s our responsibility to take time to remember this and make an effort to get to know those stories of others.

News

Go Ruck Tough 8/17/18 – 7 HIM already committed.
Tough Mudder – 9/15/18

Upcoming Q’s

01/01/2018 – Hot Potato New Years Day Q (Hill City)

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Frosty BooBoo Box

QIC: Angus
Date: 12/16/2017
PAX: Banjo, Best In Show, Chief, Mr. Clean, Mudslide, Prosciutto, Vila
AO: The Landfill

Conditions

Dark & 26 °F All PAX were stayin’ frosty — especially Mr. Clean who’s beard frosted over during the pre-post ruck.

The Disclaimer

I am not a professional, you are here of your own free will, we are going to push ourselves this morning but don’t hurt yourself so be smart and be aware of your surroundings and modify if necessary. If you do get hurt we’ll partner carry you to your car and make sure you get some help.

COP (all exercises IC)

Mosey around and stop at and circle up.
SSH x 15
IW x 20
SSH x 15
HK x 20
WHK x 20
SSH x 15
Mosey around down the sidewalk around the playground and up the hill to the soccer fields and circle back up.
SSH x 15
AK x 15
SSH x 15
Squat Jumps x 15
The Warm-up (all exercises done IC)
Toe Touch x 15
Hang x 15
Baseball x 15 (Right / Left)
Quad x 15 (Right / Left)
Tricep / Across Chest Right x 15
Tricep / Across Chest Left x 15
Mosey over to the top parking lot.
Infinite Plank (All PAX hold plank until YHC calls recover)
Merkin x 10
Plank x 10
CDD x 10
Plank x 10
Mountain Climber x 10
Plank x 10
Pickle Pounders x 10
Plank x 10
Angle Grinders x 10

The Thang

Mosey on down to the bottom parking lot for the thang — YHC wasn’t feelin super creative but this is a beat down nonetheless. The PAX were instructed to grab a “Dwayne”  or a rock — you get it.
Booboo Box (alternatively called Bearbox)
YHC likes to bear crawl — take the simplest of routines and throw a bear crawl in there and its a beat down. That is precisely what we have here. PAX were instructed to bear crawl from corner-to-corner around the perimeter of the parking lot. At each corner performing an exercise, each lap increment the exercise by 5. Bear crawl is where we get booboo. Like from Jellystone. You get it.
Bear Crawl to corner 1
Burpees x 5
Bear Crawl to corner 2
Merkins x 10
Bear Crawl to corner 3
Squats x 15
Bear Crawl to corner 4
Dwayne Curls x 20 (full curl)
Rinse and Repeat (increment each x 5).
BRUTOS
YHC heard the call — so all PAX heeded.
Partner Push
Indian Roll

1MOM

LBC x 60

Moleskin

As a man was passing a pair of elephants, he suddenly stopped, confused by the fact that these huge creatures were being held by only a small rope tied to their front leg. No chains, no cages. It was obvious that the elephants could, at any time, break away from their bonds but for some reason, they did not.
He saw a trainer nearby and asked why these animals just stood there and made no attempt to get away. “Well,” trainer said, “when they are very young and much smaller we use the same size rope to tie them and, at that age, it’s enough to hold them. As they grow up, they are conditioned to believe they cannot break away. They believe the rope can still hold them, so they never try to break free.”
The man was amazed. These animals could at any time break free from their bonds but because they believed they couldn’t, they were stuck right where they were.
—
We are able to accomplish, we are able to excel, and we are able move not just ourselves but the world around us. What lie is in your mind that is holding you back? Find that lie and challenge it. Pull on that rope and pull hard. Don’t let the perception of a challenge keep you from gettin where you want or need to be.

News

December 1-25: Xmas ab challenge #Abvent
December 23: Potluck dinner
December 25: Xmas beat down (more details to come as we approach this date)
TBD: Rucking Camping Trip
August 17,2018: GoRuck Tough in Chattanooga
September 15-16, 2018: Tough Mudder in Nashville

Upcoming Qs

12/18 @ Hill City  – Angus
12/20 @ The Griff – Laces Out
12/21 @ Hill City – Ohms
12/23 @ The Landfill – Family Festivus Workout / Potluck
12/25 @ Hill City Christmas Day – Ohms
 
_Angus Out

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Sweat Angels & D.A.W.G.S.

QIC: Mr. Clean
Date: 12-9-17
PAX: Angus, Mr. Clean, Picasso, Prosciutto, Ringwald, and Snowflake
AO: The Landfill

Conditions

Cold, real cold, resting somewhere around freezing and it was definitely gloomy with a heavy cloud cover still left from the previous day’s “snowstorm”

The Disclaimer

This is F3. I am Mr. Clean and your Q today. Modify if necessary.

COP

SSH X12 IC
Cotton Pickers X12 IC
SSH X12 IC
Alternating Toe Touches X12 IC
SSHX12 IC
BAC & Reverse X12 IC
Moroccan Night Clubs X12 IC
Shoulder Presses X12 IC

The Thang

YHC is still full of excitement after UGA won the SEC Championship, so YHC decided to incorporate this excitement into the next available Q opportunity.  Our schedule maker, thanks Ohms, allowed this to happen while the win was fresh on everyone’s mind. So, let’s Sic ‘EM!

D.A.W.G.S.

Dora – The PAX was aware that, generally, Dora likes exercises in a progression down the body, so obvious mumblechatter ensued when….. The PAX completed
100 Pull-Ups — 200 Dips — 300 Merkins – Moseying to Facilities & Back
Apache Scout Run
Wave of Merkins – 13’s (13 time SEC Champs)
Gorilla Howlers & Carolina Dry Docks 
Smash the PAX & Sweat Angels
YHC felt the theme warranted the involvement of the ole pigskin, thanks Prosciutto for the ALR efforts, so the PAX engaged in a little “Smash the PAX” activities…i.e. those unfortunate enough to find themselves with said pigskin were “smashed”. 

6 MOM

Reverse Pickle Pounders X15 IC
LBC’s X30 IC
American Hammers X15 IC
Plank X12 IC
Pickle Ponders X13 IC

Moleskin

Suicide is the 2nd leading cause of death among the ages of 10-24.  3,470 average attempts happen per year within the 9th – 12th grade range, and 4 of 5 of those young people have given clear warning signs.  While the statistics are heart breaking, the positive for us in F3 is this….WE HAVE A CLEAR SIGN THAT WE MUST LEAD.  Let the young people in our communities see us working hard and doing the right things ALL the time. Hold the M’s hand, hold the Shortys’ hands, smile, speak kindly to strangers, stand on the outside of the sidewalk to “protect” your loved ones walking next to you.  Lastly, just BE THE ONE that shows that struggling youth that there is always a better option.
 

News

Christmas Day F1 Event.  A workout will be available, and more details will come.
Continued Prayers for Angus’s wife and baby and Prosciutto’s friend’s family
Never Stop EHing

Upcoming Qs

12/11/17 – Prosciutto (Beast Ridge)
12/12/17 – Steam Engine (Hill City)
12/13/17 – Picasso (The Griff)
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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Lesson in Strength & Toughness

QIC: Steam Engine
PAX: Angus, Vila, Mr. Clean, Best in Show, Picasso, Ringwald, Snowflake, Ohms, Laces Out, Jingle Vader(F3 New Orleans)
AO: Landfill
Date: 12/2/2017
Conditions: warm 44 degrees after a lovely ruck around Red Bank at 0606

Disclaimer was given to the PAX and off we go.
COP:
SSH IC 15x
Cotton Pickers IC 15x
Windmill IC 15x
Finkle Swing 15x
Hold Plank for the following exercise
Merkin IC 10x
Alt Shoulder Taps IC 10x
Annie IC 10x
Plank Jacks IC 10x
Peter Parkers IC 10x
Recover
Forward LAC IC 15x
Backward LAC IC 15x
Shoulder Press IC 15x
Chinook IC 15x
Mosey down to bottom gate
Pretzel IC 10x
Mosey up to mid lot
Dying cockroach IC 10x
Mosey top lot
Leg Climbers IC 12x led by Angus
The Thang:
Partner Up and retreive coupons from Ohm’s truck and meet at the field:
Fireman’s Carry downfield swap and back 3x
Honeymoon Carry downfield swap and back 3x
P1:Overhead Coupon Carry downfield and Shoulder Press 10x
P2: RBC
Rinse & Repeat 3x
P1:Frankenstein/Hodor Carry (hold coupon fully extended out from your body) downfield and Curls 10x
P2: Flutter Kicks
Rinse & Repeat 3x
P1:Bear hug carry downfield Squats 10x
P2: Hello Dolly
Rinse & Repeat 3x
After completeting some heavy carrying we replaced the coupons back to Ohm’s truck.
With a minute left we got some quick Mary in for the day.
Mary:
Rosalita

WOD:
Strong: Having the power to move heavy weights
Tough: to withstand adverse conditions
You go to the gym you see a ton of strong guys. Men benching, squating, deadlifting, 2x sometimes 3x their weight. You go to the gloom you see tough HIM. Men that aren’t afraid of getting their hands dirty or the cold weather, rain, or humidity. Anyone can be strong in their own right but to be tough you have to get away from your comfort zone. A gym rat excel in their area bc they have their fancy gloves, belts, and temperature controlled environment, but take that all away can they still hit those PR’s maybe maybe not. That is what separates HIM from a gym rat we all might not be strong but we all are tough as nails. It takes a tough man to workout in freezing conditions, takes a tough man to workout with little sleep, and takes a tough man to wake up early to meet other HIM at 0530 to work out in various conditions. So be glad what you have accomplished every morning just by showing up.
Articles that provided inspiration for this beat down:
https://www.artofmanliness.com/2017/11/29/dont-just-lift-heavy-carry-heavy/
https://www.artofmanliness.com/2013/10/03/you-may-be-strong-but-are-you-tough/
https://phillipreynoldsblog.wordpress.com/2017/11/29/we-dont-get-up-for-easy/
Announcements:
December 1-25: Xmas ab challenge #Abvent
December 23: Potluck dinner
December 25: Xmas beat down (more details to come as we approach this date)
TBD: Rucking Camping Trip
August 17,2018: GoRuck Tough in Chattanooga
September 15-16, 2018: Tough Mudder in Nashville
Prayer Request:
Angus wife
Mr. Clean’s neurologist doctor appointment
Fellowship Q someone to step up
 

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BLIMPS fly even in cold weather

QIC: Delta
Date: 11/27/2017
PAX: Prosciutto, Rainman, Best in Show, Early Bird, Steam Engine, FNG-Big Worm
AO: Beast Ridge

CONDITIONS

Freaking Cold…28 degrees…our gonads had shrink to the size of BB’s, but that didn’t stop these 7 men from coming out to get better
The Welcome & Disclaimer and then we headed straight into…
THE WARM-UP:
15 Burpees (The QIC had planned for us to start off with 10 burpees, but we had to add 5 additional ones to complete the FNG penalty / challenge).
Side Straddle Hop / In Cadence x 15
Mountain Climbers / IC x 15
Butt Kickers / IC x 15
Cotton Pickers / IC x 15
Side Straddle Hop / IC x 15
Arm Circles (Forward) / IC X15
Arm Circles (Backwards) / IC X15
Chinooks / IC X15
Moroccan Night Club / IC X15
Side Straddle Hop / IC x 15
 
THE MAIN THING
“BLIMPS”
RUN two light poles and stop and perform these exercises…with a two light pole jog in between each one.
1st stop: 10 Burpees
2nd: 20 Lunges
3rd: 30 Imperial Walkers (IC x 30)
4th: 40 Merkins
5th: 50 Plank Jacks
6th: 60 Squats
+We then turned around, ran back the way we came and did the same exercises in revere order.
7th: 60 Squats
8th: 50 Plank Jacks
9th: 40 Merkins
10th: 30 Imperial Walkers (IC x 30)
11th: 20 Lunges
12th: 10 Burpees
+There may have been a few 10 (or 11) counts in between some of the exercises…
 
6MOM
Pickle Pounder / IC x 15
Flutter Kicks / IC x 15
Freddie Mercury / IC x 15
Hold Low Plank for 45 seconds
+Prosciutto saw a shooting star and we all marveled for a moment…we probably just were looking for an excuse to take a break…
Hello Dolly / IC x 15
Rosalita / IC x 15
Box Cutters / IC x 15
Crunchy Frog / IC x 15
Best in Show led the group in some LBC’s / IC x 15
Steam Engine followed with some RBC’s / IC x 15
Early Bird finished us off with some Dying Cockroaches / IC x 15 (the irony here is that he found a dying cockroaches, or something like it in his post-workout biscuit.
 
COUNT-O-RAMA
NAME-O-RAMA
+We imparted the name Big Worm to our 1 FNG…Big Worm is currently on the road traveling to Arizona where he is starting a new job with the Air Force. We encouraged him to find / start an F3 out there…
 
MOLESKIN
The shovel flag reminds us that as men, we have been given a God-given mandate to work…to move earth. We are called to live in such a way that things (such as our wives, family, church, community, friendships, etc) flourish…We do this by putting aside passivity and by following Jesus in being sacrificial servant leaders…
To summarize what I have learned through walking with Jesus and through F3, it’s this: Men, get your Sh!t together and get you A$$ to work.
I don’t typically use language as this, but sometimes as men, we need to be told exactly how it is.

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Let There Be Light

QIC: Mr. Clean
Date: 11/25/2017
PAX: Four Eyes, Mr. Clean, Rainman, Ringwald, and Sparkles
AO: The Landfill

Conditions

35 degrees, foggy, and very humid.  Some extra excitement was certainly in the air due to the Nomad visiting this morning for a beatdown. 

The Disclaimer

“This is F3, I am proud to lead you men, but I am no expert and you are here on your own free will.  I encourage you to modify in either direction if necessary.

COP

SSH X 15
Alternating Toe Touches X 15
SSH X 15
Cotton Pickers X 15
SSH X 15
Windmills X 15
SSH X 15
Arm Circles X 15
Reverse X 15
Moroccan Night Clubs X 15
Shoulder Press X 15
MOSEY TO BOTTOM OF HILL (HOLD PLANK)
Burpee Penalty (6)

The Thang

Round 1 (Let there be Light) 
PAX were instructed to complete exercises at every light pole as they worked toward the top – Merkins and Squats in Progression.  Mumblechatter certainly ensued.
1st – 1 Merkin & 1 Squat
2nd – 2 Merkins & 2 Squats
3rd – 3 Merkins & 3 Squats
YHC planned for a rinse and repeat routine until we reached the top; however, an audible was needed due to time constraints.  The PAX stopped at the 25th light pole for Round 2.
Round 2
Grab a Rock!
PAX 1 – Top the hill with rock and complete 10 Carolina Dry Docks
PAX 2 – Complete 10 Bent Over Rows and 10 Shoulder Press (Hold Plank until Partner                       Returns)
PAX 1- Complete 10 Bent Over Rows and 10 Shoulder Press (Hold Plank until Partner                       Returns)
PAX 2- Top the hill with rock and complete 10 Carolina Dry Docks
Rinse and Repeat 3 More Times
6 MOM
Totals
2.25 Miles
325 – Merkins
325 – Squats
50 – Carolina Dry Docks
50 – Bent Over Rows
50 – Shoulder Presses
 COT
Name-A-Rama
BOM

Moleskin

In Genesis, the Lord speaks of our World’s light and how it came to be.  During mumblechatter, a PAX expressed the idea for “Let there be Light” or Genesis 1:1 as our workout title today.  YHC looked up shortly after and witnessed the absolutely beautiful site that is the morning sun rising and creating the gorgeous mix of colors across the sky.  All this, simply reminds us of the special passage that is Philippians 4:13.  “I can do all things through Christ who gives me strength”.  God is blessing the men of F3 by expecting us all to lead by striving for the light in front of us, but with leadership, we are giving difficult situations, trials, and tribulations; however, we MUST always revert back to Philippians, find joy in the opportunity, realize no hill is to high, and we will ALWAYS have UNFAILING strength through Christ. 
 

News

Cards from Mr. Clean’s Special Ed. class are still available.  Contact for details. 

Upcoming Qs

11/27/2017 – Beast Ridge (5:30 – East Ridge)
11/28/2017 – Hill City (5:30 – Renaissance Park)
11/29/2017 – The Griff (5:30 – Vandergriff Park)
11/30/2017 – Hill City (5:30 – Renaissance Park)
Sincerely,
Mr. Cleab
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