Posted on

Prescripton for Pain

 

QIC: Whittler
Date: 03/22/018
PAX: Angus, Bogey, The Count (RESPECT!), Fissure, Mr. Clean, Ohms, Ringwald, Sidekick, Skidmark, Speed Bump, Sundance, Wort
AO: Hill City

Conditions

A crisp 33 degrees with the slightest of breezes in an otherwise clear, starry gloom

The Disclaimer

This is F3 and I am Whittler and am far from being a professional.  You have wisely chosen to be here on your own volition.  I am going to push you today but hopefully we have a little fun.  Modify exercises as necessary but if you do get hurt, we will carry you back to your car (unless you need something cut off or cut out, I will give you my business card).

COP

Mosey to the Great Hall
SSH x 20 IC
Finkle Swing x 15 per leg OYO
Imperial Walker x 15 IC
SSH x 15 IC
Little Baby Arm Circles x 15 both directions IC
Moroccan Night Club x 15 IC
Wall Sit Shoulder press x 10 IC
Wall Sit x 10 IC
Plank x 10 IC
SSH x 10 IC

The Thang

Short Mosey to the Riverfront where each PAX was instructed to find their own Dwayne and meet me at the lamppost.  After the lessons learned from Prosciutto on Tuesday, I opted to allow PAX to choose their own rock instead of launching them at the PAX.  PAX were then given their prescription for pain numbered 1-10.
Prescription for PAIN
Lamppost 1 – Body Builder x 1, carry Dwayne to the next stop
Lamppost 2 – Toe Squats x 2 (4-count), Body Builder x 1
Lamppost 3 – Diamond (Triangle) Merkin (or Twerkin) x 3, TS x 2, BB x 1
Lamppost 4 – Up Straddle Hop x 4 (per leg), DM x 3, TS x 2, BB x 1
Lamppost 5 – Big boy Situp x 5, USH x 4, DM x 3, TS x 2, BB x 1
Lamppost 6 – upright rows with Dwayne x 6, BBSU x 5, USH x 4, DM x 3, TS x 2, BB x 1
Lamppost 7 – Plank Jack x 7, UR x 6, BBSU x 5, USH x 4, DM x 3, TS x 2, BB x 1
Lamppost 8 – Curls x 8, PJ x 7, UR x 6, BBSU x 5, USH x 4, DM x 3, TS x 2, BB x 1
Lamppost 9 – Flutter Kick x 9 (4 count), C x 8, PJ x 7, UR x 6, BBSU x 5, USH x 4, DM x 3, TS x 2, BB x 1 (somewhere around here we had an unnamed PAX break off, gagging over the cropdusting he had just received)
Lamppost 10 – Plank x 10, FK x 9, C x 8, PJ x 7, UR x 6, BBSU x 5, USH x 4, DM x 3, TS x 2, BB x 1
PAX now lined up with Dwayne in two rows, facing each other for the Tower of Trust
Each PAX held their Dwayne at arms length in front of them while all PAX took turns bearcrawling through the tower of trust and then sprinting back to their rock to rejoin the tower.  Once all were finished, we mosied back to the Love Shack for some MoM.
MoM
Pickle Pounder x 10 IC (Gratuitous discussion about the length of the pickle being pounded ensued)
Flutter Kick x 10 IC
LBC x 15 IC
American Hammer x 10 IC
Hello Dolly x 5 IC
My watch then said it was time.  VQ over and done.  The count was taken. The Golden Glove was then awarded to Mr. Clean (again) because let’s be honest, if you post by yourself, you deserved the freaking Golden Glove.

Moleskin

Trust
Proverbs 3:5-6 – “Trust in the Lord with all your heart; do not depend on your own understanding.  Seek His will in all you do and He will show you which path to take.”
I have come across this verse many times recently and it has really spoken to me about the situation I currently am going through with moving, taking a new job, and being separated from my wife and kids.  We all go through times in our lives when we don’t understand things such as death, illness, divorce, job loss, etc.  It’s during these times where it’s important to give our unconditional trust to God.  He knows exactly what He is doing and has a plan for all of us.  Too often we condition our trust, meaning that we make promises to get better IF you get this job or IF He heals our ailing family member.  Instead of giving our conditional trust, during these times it’s even more important to show our unconditional trust in God’s plan for our lives.  God pours His peace and joy into trusting hearts.  We as men and leaders of our family and this community need to lead by example and trust in God’s plan.  When things don’t seem to be going your way, we need to be examples to our family, coworkers, and friends of what it means to unconditionally trust God.  Don’t get stuck on what isn’t working out; instead, trust that God is always working things in your favor.
Whittler out.

News

HDHH (Thirsty Thursday) tonight, 5:00 at Oddstory Brewing Company
Chattanooga MS walk – April 21, 2018 at Coolidge Park (See Mr. Clean for details)
GoRuck  – August 2018
Tough Mudder – September 2018 (See Ohms for details)

Upcoming Qs

3/24/2018 – The Landfill (Angus)
3/26/2018 – Beast Ridge (Best in Show RESPECT)
3/27/2018 – Hill City (Fissure) – VQ ALERT*******
3/28/2018 – The Griff (Ohms)

Posted on

A Morning at the Dog Pound

QIC: Best In Show
Date: 1/29/18
PAX: Early Bird, Prosciutto, Snowflake, FNG-Uncle Herschel, Whittler, Vila
AO: Beast Ridge

Conditions

Mostly clear,34 degrees, with a view of the Blood Moon, perfect to howl at

The Disclaimer

Delivered completely and mostly coherently by YHC with an assist from Prosciutto since it was a VQ

COP

using what is believed to be the first laminated wenke in the history of F3CHATT, YHC led the pack into his VQ warm up;
SSH-15
COTTON PICKER-15
HIGH KNEES-15
SSH- 15
SMASHING PUMPKINS-15
FIRE HYDRANTS-15
SSH-15
IMPERIAL WALKERS-15
MTN CLIMBERS-15
SSH-15

The Thang

Following the warm up, the lead dog led the pack for a mosey to a nondescript building that to most looks like a concession stand, but to YHC, it looked more like a dog pound, a perfect place for a bunch of mutts to do their thang;
Split the pax into 2 groups, group 1 performed wall sit exercises while group 2 performed “quick feet” to keep the heart rate up! Then we swapped it around as we went through a myriad of activities. 
Show Ring 1
Group1-Wall sit w/Joe Fraziers    Group 2- QF  / Switch
Group 1- WS – Shoulder press   Group 2-QF / Switch
Group 1-WS LBAC    Group 2- QF  / Switch
Group 1- WS – RLBAC   Group  2 QF  / Switch
Group 1 – Hold Plank 12 IC  Group 2 QF  / Switch
Group 1 – Merkin 12 IC  Group 2 QF  / Switch 
Led the pax on a short trot to;
Show Ring 2
3 stops in this ring, with a short mosey between. At each stop we performed
10 St Bernard Squats IC (x3)
Not much time left but we stopped at the stadium steps for a quick dip
Show Ring 3
10 Dips IC
Then just enough time for MOM
LBC-12 IC
FLUTTER KICK 12 IC
HELLO DOLLY 12 IC
FREDDIE MERCURY 12 IC
AMERICAN HAMMER 12 IC ]
 
 
 
 

Moleskin

[In “Freed to Lead” OBT refers to the “Third 500”. In the book it is told in the context of his days on the college rowing team and his coach talks about thinking of a  2000 meter race as being 4 legs of 500 instead. The first 500 your on pure adrenaline as you start the race, the second 500 you settle down and find your rhythm, the fourth 500 is “balls to the wall” gut it out to get through. The third 500 however is the one where you win or lose the race. As I find myself in the third 500 of my life, I look to F3 as a source to help me get through it, by holding each other accountable to showing up, the first step of getting better (first F), by forming bonds with the other pax, (second F) and by helping when we are struggling with life and where we find comfort and ways to help others (third F).   ]

News

August- Go Ruck
September – Tough Mudder
Run Ruck schedule coming soon
 

Posted on

Bo Knows

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

Conditions

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

The Disclaimer

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

COP

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

The Thang

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

Bo Knows – The Griff

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

Moleskin

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

News

Continued Prayers for PAX friends, families and acquaintances. 

Upcoming Qs

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

Posted on

Vila Q Cherry Blast (The Road Not Taken)

[youtube https://www.youtube.com/watch?v=kcwgRQZGUAQ&w=560&h=315]

QIC: Vila
Date: 10/26/2017
PAX: Ohms, Best In Show (RESPECT), Angus, Snowflake
AO: Hill City (Renaissance Park)

Conditions: 47 degrees. Soakers were on at the park, so there was an extra element of danger. Besides that, clear and dry.

Warm:

Ssh IC 15

Mount climb IC 15

Ssh IC 20

Merk IC 15

Ssh IC 25

Imp walk IC  15

Lbc IC 15

10 burp OYO

Mosey to park: 

by way of the riverside. 25 merks IC on the way

Dora:

100 dips on stage wall

200 lbc

300 squats

while partner ran to the Peace Pad and back

Mosey back:

by way of Frazier. 25 merks OYO on the way

 

1.5 miles total

Swamp box jumps and 15 flutter kicks

10mom EPIC!

Moleskin:

Two roads diverged in a yellow wood,

And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;
Then took the other, as just as fair,
And having perhaps the better claim,
Because it was grassy and wanted wear;
Though as for that the passing there
Had worn them really about the same,
And both that morning equally lay
In leaves no step had trodden black.
Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back.
I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference.
Robert Frost
 
Life is full of choices, and we choose the paths that we will follow. For myself, I have always chosen the path “less traveled” because I like the challenge. This passage, I think,  accurately describes the men of F3. This is not an easy decision that we make to get out before the crack of dawn, but it speaks volumes about who we are and which path we choose to become better people and better leaders. “And that has made all the difference.”
Count
Names
PEACE!
Swingin’ hammers as always,
Vila

Posted on

Laces Out VQ

Conditions: Clear skies with a 72 deg. F mild air
Happy 31st Birthday to Snowflake and Congrats to Delta on his 15th Anniversary!!
This special Thursday morning began with 11 PAX posting at Hill City. This day was special because today was the Cherry Blast Virgin Q for Laces Out (RESPECT). The HIM was super excited for his first Q and his opportunity to lead a great group of men through an awesome workout. The morning started out with a little 0530 stretching and the delivery of the Disclaimer. Then the real fun began…a lot of running and a Walnut Street Bridge workout was in the plans!
Here’s what went down:
THE THANG:
The workout started with a short mosey to The Great Hall for a warmup.
SSH x 12 IC
Squats x 20 IC
Imperial Walkers x 20 IC
LBAC (FWD/REV) x 15 IC
Shinooks x 15 IC
SSH x 15 IC
Once the blood was warm and flowing through the bodies of the PAX, Sir Q led us PAX on another mosey through Coolidge Park and over to the Walnut Street “Walking” Bridge (I assure you that no “walking” would take place on this day at the bridge). We were informed from the get-go that today would be a running day…no worries, the PAX seemed open to running and were ready to take on the challenge.
Circuit #1
– Round 1: Complete 10 Burpees OYO, then mosey to a 1/4 the way across the bridge.
– Round 2: Complete 20 Merkins OYO, then mosey to 1/2 the way across the bridge.
– Round 3: Complete 30 BBSU OYO, then mosey to 3/4 the way across the bridge.
– Round 4: Complete 40 Squats OYO, then mosey to 3/4 the way across the bridge.
– Round 5: Complete 10 Burpees OYO, then mosey to the end of the bridge.
Rinse & Repeat on the way back across the Bridge
When the Bridge Beatdown was complete, wetook a little mosey back through Coolidge Park to the Riverwalk. We were ahead of schedule due to the hard work from the PAX. So HIM improvised and added some lunges mixed with more running.
Lunge to first light pole
Run 3 light poles
Lunge 1 light pole
Run 3 light poles
Rinse & Repeat until the end of the path
We then took another mosey toward the Love Shack and to the top step where the Swamp Thing resides.
Dips x 12 IC
Incline Merkins x 12 IC
Rinse & Repeat x 2
Once the arms were burning HIM decided to work another body part to close the day with some 3MOM…
Flutterkicks x 12 IC
Hello Dolly x 12 IC
Freddie Mercury x 12 IC
COT – Countoff, Nameorama, Shoutouts/Requests, Prayer
Prayer Requests:
Snowflake (Dr. Appointment for broken elbow)
Pumpkin (Mission Trip)
Mr. Clean (2 year old son’s leg)
Laces Out (Upcoming Mission Trip)
Delta (Upcoming Mission Trip/Camp)
Angus (Moving Day & Wife expecting a baby)
“ Proverbs 16:9 – ”In his heart a man plans his ways, but God directs his steps.”
HIM shared about his son’s journey with his heart disease (appreciates the many prayers lifted up for him). His plans were altered, but he has trusted God’s new direction for his life and lives to please Jesus. We all have our plans, dreams and hopes, but sometimes God directs us in another way. Let’s follow God’s direction even as we make our plans today and bring glory to Jesus!

Posted on

The Inaugural Run…

The Scene: According to Prosciutto, it was mid-50’s with a slight breeze…beautiful morning for me to lose my F3 virginity by Q’ing for the first time.
Warm Up: Welcome // Disclaimer // Mosey to under the bridge
Side Straddle Hop / IC x 15
Baby Arm Circles (forward and backwards) IC x 15
Moroccan Night Club / IC x 15
Side Straddle Hop / IC x 15
Mountain Climbers / IC x 15
Dot Drill / 20 on your own
High Knees / IC x 15
Wide High Knees (Gus’s favorite) / IC x 15
Imperial Walkers / IC x 15
 
 
The Thang // Mosey to along the river walk
Modified DORA: (Partner up)
Partners will work together to accomplish:
100 Merkins, 150 LBC’s and 200 Squats
One partner will work on the exercise while the other partner runs to the first light pole and does 3 burpees and runs back. Once they get back, they switch.
 
Mosey to the base of Mt Madoryama…
Bear Crawl to the first light pole and lunge back x 4
 
Mosey to the bottom of the concrete stairs (down next to the lagoon)
Box jump to the top…after each stair you jump, do 1 dip…adding 1 dip to each stair you jump…example: after the 1st box jump, do 1 dip…after the second box jump, you do 2 dips…and on and on you go to the top.
PAX lined up for a Indian Run around Renaissance Park back to the Love Shack
Merry (At Love Shack)
Pickle Pounder / IC x 15 (everyone tried hard not to make eye contact)
Flutter Kicks / IC x 15
Freddie Mercury / IC x 15
Hold Low Plank for a 20 IC count
Hello Dolly / IC x 15
Rosalita / IC x 15
Box Cutters / IC x 15
Crunchy Frog / IC x 15
COT
Gus’ Transition to Memphis
Proscuitto’s family friend
Laces Out cousin // cancer, surgery in September
Word of the Day // One of the symbols for F3 is the shovel…God placed Adam in the garden and gave him the mandate to cultivate and make the rest of the earth flourish and look like Eden. We, as men have also been given the God-given mandate to cultivate our world and make things flourish. So, let’s grab our shovels and go to work. Let’s reject passivity and apathy and cultivate in the places God has placed us…In our homes, with our wife and kids, in our church, in our neighborhood, in our work environment, in F3…It’s so easy to abdicate our role and to slide into passivity; that is why F3, this band of brothers is so important. To help hold each other accountable and help us be the men that God has called us to be…Don’t give up men…the world has enough “boys who can shave” who have abdicated their roles, who are cultivating in the wrong places and the world is not flourishing as a result. May that not happen to us…Let’s grab our shovels and go to work; for the glory of God and for the good of those around us.
 
 

Posted on

The CRABS Made Me Do It

Today was a special day for YHC. It was an official Cherry Blast (#VQ). Got to Q my first workout with an excellent group of hard-working dudes.
 
CONDITIONS: 60 Degrees, Clear, Early, not a Sun in the Sky
 
WARMUP:
Mosey along to the wooden bridge
10x SSH
Mosey to The Great Hall
10x SSH
Mosey back to the wooden bridge
10x SSH
Mosey to the concrete stairway
10x SSH
 
THE THANG:
COP#1
– 10x Plank Jacks IC
– 10x Crab Jacks IC
– 10x Gus Jacks IC
– 10x Annie’s IC
– 10x Smurf Jacks IC
– 10x Split Jacks
 
Circuit #1
– Mosey down ramp to the bottom of the stairs
– Box Jump to the top of stairs
– Body Builders x10
One round was not quite enough so YHC decided to treat the PAX with a ROUND 2. It’s a bird, it’s a plane, it’s GUS. Dude’s a straight ninja when it comes to box jumps. I heard he once won a game of Connect 4 in 3 moves.
 
COP#2
Since the AO is nicknamed “Hill City” I figured why not enjoy it with a lil’ CLIMB
Crab Cakes, Lunges, Iron Cross, Merkins, & Bobby Hurley’s
Start with 1 rep each, then 2, then 3….etc until 10 reps each
 
MARY
– 10x Crunchy Frogs IC
– 15x Flutter Kicks IC
– 10x WWII sit-ups IC
– 15x Bicycles IC
PAX finished Mary at 0614 so that one minute is all we needed for a little sprint up Mt. Midoriyama to gaze at Nooga and all of its glory (It’s no Bass Pro Pyramid but…)
 
COT – Countoff, Nameorama, Shoutouts/Requests, Prayer
 
“Strength doesn’t come from what you can do. It comes from overcoming the things you thought you couldn’t. “