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QIC: Whittler
Date: 04/04/2019
PAX: Pumpkin, Prosciutto, Truck Yeah, Hasbro, Snowflake, Ducktales, She Shed, Hector
AO: The Huey

Conditions

Mild with a smell of ground pepper in the air

COP

The Huey PAX began by taking a mosey around the walking track, stopping at each 1/4 to do descending 4x4s (4, 3, 2, 1).  We then circled up for the real warm up

Windmill x 12

Willie Mays Hays x 12

Imperial Walker x 12

Cotton Pickers x 12

Arm circles, both directions x 12

Cherry pickers x 12

Plank x 12

Plank Jack x 12

The Thang

We moseyed to the big parking lot
Escalator/De-escalator
4 corners escalator (Run between each corner):

Corner 1 – 10 merkins

Corner 2 – 10 merkins, 20 flutter kicks

Corner 3 – 10 merkins, 20 flutters, 30 jump squats

Corner 4 – 10 merkins, 20 flutters, 30 jump squats, 40 LBCs

De-escalate – above exercises, repeated in reverse order with Bernie between but this time exercises done in cadence

Mosey to playground for some swinging

PAX take their turn doing swing crunches x 10 while other PAX do LBCs to failure

Mosey around the track and head to the picnic tables

Dips x 12

Incline merkins x 12

MoM

Freddy Mercury x 12

Hollywood x 12 per side

Flutter kick x 12

Heel touches x 12

Pretzel crunch x 12

Reverse Pickle pounder x 12

Low plank x 10

COT

While picking random Scripture earlier this week, I came across a verse in a book that I seldom read, Zephaniah.  Interestingly, there was a verse underlined on that page:  “Seek to do what is right and to live humbly” (Zephaniah 2:3).  This really spoke to me and I thought it was very appropriate for the mission of F3.  Whether Christian or not, something can be learned from this verse.  Simply words to live by that have a huge impact.

First, seek to do what is right.  This should be our goal with each action, each and every day.  If you stick to doing what’s right, you can’t go wrong.  Even when no one is looking, seek to do what is right.  If we all did this, the impact would be enormous

Second, live humbly.  It took me a minute to decipher what was meant here.  To me, living humbly follows with one theme of F3, recognizing that you are not the end all be all, there is a higher power.  I am blessed beyond anything that I’ve ever deserved and I did nothing to earn it.  I am humbled when I think about the infinite blessings each and every day that I’ve done nothing to deserve.

Moleskin

There were lots of noxious gases being admitted during the workout.  Some may or may not have been blamed on the lady walking by us.  Ducktales mentioned the GrowRuck interest form no less than 73 times.  Several PAX need new alarm clocks. 

News

F3 Lunch tomorrow!  Bea’s Restaurant, 4500 Dodds Ave at 12

GrowRuck Interest form is out there

Go Ruck events the first weekend in May

Recent Backblasts

    Posted on

    Collegedale Convergence

    QIC: Co-Q (Sidekick, The Count, Whittler)

    Date: 03/30/2019

    PAX: FNG-Madoff, Bubbles (Respect), Candu, FNG-Smokey, Cowbell, FNG-Bernie, Ducktales, Early Bird, Fastlane, Fissure, Frasier, Geek Squad, Goose, Hasbro, FNG-Erlanger, Iron Butt (Respect), Jabooti, Magnum, FNG-Gooder, Moneyball, Mongo, Mrs. Baker (Respect), Mustang, FNG-Mayhem, FNG-POS, Peanuts, Prosciutto, Rug Doctor (Respect), She Shed, Sidekick, Sidewinder (Respect), Skitch, Snooze Button, Snowflake, Sunburn (Respect), The Count (Respect), Threeskin, Truck-Yeah, Venus, Vila, Whittler, WuzntMe

    AO: Hacksaw

    Conditions

    Perfect Convergence Weather

    COP

    Disclaimer delivered while planking
    Forward rest (Plank) x 10 IC
    Mtn Climbers x 10 IC
    ST Merkins x 10 IC
    SSH x 12 IC
    Imperial Walker x 10 IC
    ST Squats x 12 IC
    SSH x 12 IC

    The Thang

    PAX divided into three groups, each containing a fair number of FNGs

    Prescription for Pain
    After meeting at the Combat Medic statue, PAX were each given a prescription with a specified “dose” of an exercise.  Short mosey between the stars as we advanced.  The exercises were cumulative i.e. 1 then 1 and 2 then 1, 2, and 3, etc.

    1 – 8 count Body builder

    2 – Alternating shoulder taps

    3 – burpees

    4 – 4 count flutter kicks

    5 – merkins

    6 – Froggy squats

    7 – 4 count LBCs

    8 – imperial walkers

    9 – 4 count SSH

    10 – squats

    Field Of Dreams (Q-TheCount)

    It’s the start of Baseball Season, so AO for Field Of Dreams was set up like the infield on a Baseball Field.  

    PAX counted off by fours and each proceeded to corresponding work station (Base) for start of circuit.

    First Base – (Squats / Lunges)

    Second Base – (Merkins / Plank Jacks)

    Third Base – (LBC’s / Flutter Kicks)

    Home Plate – Burpees

    All rotation controlled by PAX at Home Plate doing Burpees.  Once PAX complete 10 Burpees they sound off to All PAX “ROTATE”, where all PAX AYG to next base.  Home moves to First Base, First Base to Second Base, Second Base to Third Base, and Third Base to Home Plate. 

    At each Base PAX will perform AMRAP of one of the exercises at that location.  They will alternate the exercises on each rotation through that base. 

    Goal is to complete as many rotations around the bases as possible (at least 3-4) in allotted time.

    Across the Hacksaw Bridge (Q – Sidekick)

    *Divide into groups of three and line up:

    Pax 1: Sprint to third tree
    Pax 2: Overhead presses until sprinter returns
    Pax 3: Plank until sprinter returns

    *Last place team 5 burpees, next to last 4 burpees, next 3 burpees, and so on… winner = 0 burpees.

    Pax pair up in 2’s for a Dora: 150 merkins

    Mary: threeskin

    Good Mornings IC x 10 Slow
    Suitcase Crunches IC x 10 Single Count
    LBCs IC x 20
    Pickle Pointers IC x 10  >  One Leg IC x 8  >  Other Leg IC x 8
    Freddie Mercury IC x 10
    Pretzel Crunch IC x 10 Each Leg
    Plank Slow Count
    Pickle Pounders IC x 10
    Plank Slow Count
    Child’s Pose
    Forward Fold Silent Count

     

    COT

    We’re a group of leaders. 
    F3 stands for Fitness, Fellowship of Faith.  Our mission is plant, grow and serve small workout groups for the invigoration of male community leadership. 
    Our core principles are 1) free of charge 2) open to all men 3) workout outside rain or shine, heat or cold 4) leaders rotate and are not professionals or certified trainers 5) end in a circle of trust. 
    Get a copy of Freed to Lead and you’ll read about how Fitness is the magnet that attracts guys to F3 in the first place.  Fellowship is the glue that holds it all together and Faith is the dynamite that starts to effect change in and around all of us.  F3 is open to men of all faiths.
    We’re here today to spark growth in the Ooltewah/Collegedale area!

    Moleskin

    Multiple jokes about keeping the prescriptions and changing them to Cialis

    The Count reportedly pitched a tent upon seeing the flags

    If you’re a Q and aren’t sure how to use the FNG User form – learn to delegate  (Prosciutto)

    News

     

    Recent Backblasts

      Posted on

      The Refill

      QIC: Whittler
      Date: 02/21/2019
      PAX: Candu, Fissure, Flemish, Goose, Laces Out, Money Ball, Peanuts, Prosciutto, Roadhouse, Sidekick, Skitch, Sunshine, Sunburn, The Count, Threeskin, Vila, VSquared
      AO: Hill City

      Conditions

      Misty but tepid

      The Disclaimer

      Disclaimed

      COP

      Mosey to under the bridge
      Merkin x 40 OYO
      SSH x 20
      3rd grade exercises x 15
      Willie Mays Hays x 20
      Forward Fold x 10
      Arm Circles x 15 each direction
      Imperial Walkers x 15
      Plank x 10
      Shoulder taps x 10
      Plank Jack x 10
      SSH x 15
      Warm up lap around bridge

      The Thang

      With many new faces in the crowd, I thought it was appropriate to repeat an oldie but a goodie that I did for my VQ – The Rx for Pain
      The Refill on the Prescription for Pain
      12 prescriptions were given out to the PAX.  Each Rx had a Disp # on it which correlated with the number of reps.  This was an additive circuit meaning we did 1, then 1 and 2, then 1, 2, and 3, etc.
      1 – Lap
      2  – 8 count BB
      3 – Jump Squats
      4 – Diamond Merkins
      5 – 4x4s
      6 – Kettle swings with rock
      7 – Reverse crunch
      8 – tricep extension
      9 – Froggy squats
      10 – LBC 4 count
      11 – curls
      12 – Burpees
      Many 10 counts were included PRN.  Unfortunately, we only made in through 10.  There was then a mosey back to the rhino.
      MoM
      Freddy Mercury x 10
      Flutter kick x 10
      Plank x 10

      COT

      Earlier this week, my man Best in Show commented on the changes he had seen in me in the last year, namely in my physical appearance.  This really hit home because I see myself everyday and don’t always notice a change but those around us do.  When I mentioned this to my wife, she commented on how not only my physical appearance had changed with F3 but also my attitude, my faith, and my overall outlook on life.  It really struck me because I really didn’t think I was doing anything different, I was just doing what I loved and that was enjoying F3.  It made me realize what an impact F3 has on our lives, whether we realize it or not.  The positive impact on being a HIM in Chattanooga spills over way beyond ourselves:  it affects our family, friends, and community.  Many people may think this is “just a workout” but it’s so much more.  Time, effort, and dedication will have profound impact on us and those around us.

      Moleskin

      There was the normal Candu grunting.  The Count, at times, looked like a Squatty Potty model.  There was some confusion regarding numbers and time when discussing the upcoming Convergence.

      News

      Landfill and Battery this Saturday
      Convergence in Ooltewah ON 3/30 AT 7:00.  Goal is 50 HIM to converge

      Posted on

      Eye of the Tiger

      QIC: Whittler
      Date: 02/06/2019
      PAX: Candu, The Count (Respect), Fissure, Geek Squad, Milkman, Mr. Clean, Ohms, Prosciutto, Sidekick
      AO: Lions Den

      Conditions

      Warm and wet…

      The Disclaimer

      Played “Eye of the Tiger” instead

      COP

      After last week’s discussion regarding the greatest movie of all time (Rocky IV), YHC opted to play the soundtrack to Rocky IV
      One mosey lap including running up and down the stair to rest in front of the bleachers
      Jump Rope x 10
      Real deal Holyfield x 10
      Good morning punches x 10
      Joe Louis x 10
      Jump Rope x 15
      RDH x 15
      SSH x 15
      Windmills x 15
      Wall sits (Plain x 10, Muhammad Ali x 10, overhead press x 10)
      Mike Tyson’s were attempted but the wall was too wet
      Arm circles x 10 each way
      Seal clap x 10
      Imperial walkers x 10
      Plank x 10
      Plank Jack x 10

      The Thang

      Now that we were warm, we became soaking wet from the downpour
      Rocky Training
      Rocky and Apollo Runs – Partner 1 sprint 100m while partner 2 Bernies 50m and 1 tries to catch 2.  This was done for two complete sets
      Moving to the bleachers, we began Stair Sprints
      Partner 1 sprints up and back down stairs while Partner 2 does given exercise AMRAP.
      Pull ups x 3 rounds
      Leg raises x 3 rounds
      Dips x 3 rounds
      Partner wheelbarrows with wheelbarrow lift x 5
      Cool down mosey lap
      MoM
      Ivan Drago x 15
      LBC x 15
      Plank x 10
      Reverse crunch x 10
      Small Pickle pounder x 10
      Reverse PP x 10
      Hello Dolly x 10
       

      COT

      Since February 6th is Ronald Reagan’s birthday, YHC decided to include the following quote from Reagan (which has been reproduced by others many times):
      “The greatest leader is not necessarily the one who does the greatest things.  He is the one that gets the people to do the greatest things.”
      We are all leaders in some aspect of our lives but how effective are we as leaders?  We have all seen leaders lead for the sake of personal glory and recognition.  They use their leadership position as a badge of honor. True leadership means building those up around you and in turn making them leaders.  A fellow PAX passed along a recent article regarding leaders which furthers this point.  “Great leaders develop new leaders systematically, through an LDP (Leadership Development Process) that is tailored to the needs of the Groups they lead…For great Leaders, developing new leaders is leadership of the highest caliber.”

      Moleskin

      There was lots of MC throughout the morning, despite the periods of heavy rain.  
      Mr. Clean and Prosciutto took their shirts off.
      Mr. Clean rolled in late due to an apparent Shart Sack

      News

      F3 Luncheon this FRIDAY!!!!
      12:00 PM at Champy’s on MLK.  All are welcome.  It would be GREAT to see some fresh faces there!
       

      Posted on

      Permission Granted

      QIC: Whittler
      Date: 02/02/2019
      PAX: Best in Show (Respect), Candu, Cowbell, Fly-By (Respect), Goose, Iron Butt (Respect), Pink Panther (Respect), Skitch, Sunburn, Venus, VSquared, FNG-Pom-Pom
      AO: The Landfill

      Conditions

      37 degrees and absolutely perfect

      The Disclaimer

      Properly disclaimed given the numerous fresh faces in the crowd.

      COP

      Mosey down the hill to the lower parking lot
      SSH x 20
      Good Mornings x 10
      Windmills x 10
      Willie Mays Hays x 10
      4×4 x 4
      Arm circles x 10 each direction
      Seal Clap x 10
      Overhead press x 10
      Moroccan night club x 10
      4×4 x3
      Squat x 10
      Lunge x 10 each leg
      Monkey Humpers x 10
      Squat Step (Dostoevsky) x 10 each side
      4×4 x2
      Plank x 10
      Mountain climber x 10
      Plank jack x 10
      Mahktars x 10
      4×4 x1

      The Thang

      The daylight was upon us at this point…
      Stations of the Landfill
      Station 1 – The Parking Lot
      Alligator Merkins across the parking lot
      10 toe merkins
      Lunge walk back
      Uneven curb merkins x 10 each side
      Indian Run to the playground
      Station 2 – The Playground
      We partnered up and one partner did a swing exercise while the other did an Ab exercise

      1.  Swing crunch x 10 per round while partner 2 did BBS.  This was done for 5 rounds for a total of 50
      2. Kangarows x 10 per round while partner 2 did LBC.  5 rounds done
      3. Swerkins (Swing merkins) x 5 while partner 2 held plank.  3 rounds done

      Mosey to the hill
      Station 3 – Hill laps
      Begin at the bottom, run up the hill, do 1 burpee.  Shuffle across the top to the next corner, 2 burpees.  Jog down the hill, 3 burpees. Shuffle back to the start and do 4 burpees.
      Station 4 – Concession stand
      Wall sit x 20
      Overhead press x 10
      Muhammad Ali x 10
      Cool down mosey down the hill and then back up
      MoM
      1 round of Baby Shark – flutter kicks, Freddie Mercury, and LBC
      LBC x 10
      Pickle Pounder (Small and Medium) x 10 each
      Reverse PP x 10
      Plank x 10
      Grasshopper x 20 (Thanks to Fly by)
      5 burpees
      Time

      COT

      YHC shared a little about a personal struggle over the last months.  That struggle was about the lulls in our life.  With many things in life, we start a new thing with great enthusiasm.  But over time, that fades and we get into a lull.  Whether it’s work, marriage, hobbies, or F3, there will be lulls.  But it’s up to us to find our way out.  I admittedly got distracted from F3 over the last month or two.  There were things that I deemed more important that kept me from supporting my brothers as much as I should have.  But the great thing I have found with F3 is that just being present can snap you out of that lull and get you back on track.  The fellowship and the support that comes with every F3 post is incredibly humbling.  I encourage everyone to make an effort to not just show up at a workout, but make an effort to get to know your brothers of F3.  They will be there for you when you need it.  As is often said at F3, the workout is what gets us here but the brotherhood and fellowship is what keeps us here.  As the F2 Q, I will be making a stronger effort to organize more F2 events so F3 can become more than just a workout. 

      Moleskin

      Candu apologized to Sunburn about standing him up with moving.
      Lots of interesting MC during the swing exercises

      News

      F3 luncheon February 8th – Location TBD, tune to Fellowship channel
      See Q schedule for upcoming Qs

      Posted on

      “Dabo” this and a “Dabo” that

      QIC: Whittler
      Date: 01/09/2019
      PAX: Candu, Fabio, Fissure, Geek Squad, Loan Shark, Mr. Clean, Prosciutto, The Count (Respect), FNG-Magnum, FNG-She Shed, FNG-U-Turn
      AO: Lions Den

      Conditions

      Cool as the other side of the pillow.  38 degrees

      The Disclaimer

      Properly disclaimed since 23% of the attendants were new.  Also disclaimed that I am not a Clemson grad.

      COP

      Began with a nice mosey lap, stopping every 100m to do 4x4s (5, 4, 3, 2 reps)
      4×4 x 1
      Slow single count SSH x 16
      3rd grade exercises x 16
      Windmills x 8
      The Dabo (pelvic thrust) x 16
      Sabans (slow bend over stretch) x 8
      SSH medium speed x 16
      Arm circles both directions x 16
      Seal clap x 16
      Moroccan night club x 8
      Prosciutto’s Gold Chain x 16
      SSH fast x 16
      Plank x 16
      Mountain climber x 16
      Plank Jack x 16

      The Thang

      Given the events earlier in the week, I felt it necessary to pay homage to William Christopher Swinney, better known as Dabo
      The DABO
      D:  dips x 22 IC (44 total)
      step up the stairs
      A:  ATMs – 16 shoulder taps, 14 slow merkins, 14 fast merkins (44 total without stopping)
      Step up the stairs
      B:  Bar hang with pull ups x 2 rounds
      Step up the stairs
      O:  Ollie North up the stairs (partner carry)
      Each pax took their own step and did Alligator merkins over about 20 yards
      Back to the track for mosey, stopping at West End for Plank Compass and the East end for Ring of Fire with Flutter Kicks
      MoM
      Dr. W x 5
      LBCs x 20
      Pretzel Crunch x 8 each leg
      Hollywood x 8 each side
      Plank x 5
      Pickle Pounders (or the Rammer Jammer) x 8

      COT

      Regardless of school affiliation, I think we can all learn something from Dabo.  In the midst of all the hoopla and excitement surrounding winning his second “Natty” in 3 years, Dabo took time in his post game interview to give credit where credit was really due:  to Jesus.  He was asked about the “joy of the moment” and he responded by stating that “joy comes from focusing on Jesus rather than yourself” and “it’s simply the grace of the good Lord to allow us to experience something like this.”  F3 really embodies this idea on focusing on someone other than yourself and if Dabo can do it on a stage like that, with millions watching, we should be able to do it in our everyday lives.  The grace of our Lord gives us the ability to survive and thrive each and every day and for that we should all be thankful.

      Moleskin

      There was a lot of good MC this morning.  Fissure floated around on his Cloud 9, mentioning “The Natty” (which only Clemson fans seem to say).  We had a discussion about the equestrian teams of South Carolina and Auburn.  Fissure almost got abducted but was actually just helping a kid find their shoes.  We once again struggled through FNG naming. 

      News

      Resolution Ruck in Progress
       

      Posted on

      You are my daffodil

      QIC: Whittler
      Date: 12/18/2018
      PAX: Back Pew, Candu, Care Bear, The Count (Respect), Flemish, Fissure, Free Candy, Geek Squad, Goose, Iron Butt (Respect), Laces Out (Respect), Moondance, Ohms, Peanuts, Peddler, Picasso, Prosciutto, Ringwald, Roadhouse (Respect),  Sidekick, Speed Bump, Sunshine, FNG-Dirk
      AO: Hill City

      Conditions

      Crisp 30 degree weather with a touch of ice on the ground.

      The Disclaimer

      I already modified the workout so no modifications needed.

      COP

      It was explained that this would be a travelling warm up, during which time each PAX would do 365 reps for the warm up.
      Mosey to Fountain
      SSH x 30, Plank x 30, Merkins x 10, Shoulder taps x 10, Squats x 10 (proper form enforced), Arm circles x 15 each direction
      Mosey to large parking lot
      SSH x 30, Plank x 30, Mountain climber x 15, Plank Jack x 15, Windmill x 15, Willie Mays Hays x 15
      Mosey to the foot of the bridge
      SSH x 30, Plank x 30, Half Burps x 15, Superman x 15, Seal Claps x 15, Overhead Press x 15, Burpees x 5

      The Thang

      This was designed as an homage to Vila, the Q that popped my F3 cherry on 12/18/17
      Dolphin and the Daffodil
      Mosey to the first hump of the bridge
      8-count BB x 5
      Squerkin roll x 10
      Imperial Walker x 30
      Jog
      Leg Raises x 30
      Squerkin roll x 10
      Squats x 30
      10 count
      Burpees x 5
      Squerkin roll x 10
      Monkey Humpers x 30
      Jog to next hump
      LBCs x 30
      Squerkin roll x 10
      Squat x 30
      Mosey to parking lot
      Merkin wheel x 2 rounds
      Ring of Fire (flutter kicks) x 2 rounds
      Pickle pounders x 15
      Freddie Mercury x 15
      Reverse PP x 15
      Heel Touch x 15
      Pretzel crunch x 10 each side
      Boxjump suicides saved for another day…

      COT

      YHC is incredibly grateful for the men of F3 and the journey that we have been on over this last year.  I was scared to start F3.  My first few days, I was the guy who was way behind everything else.  That first workout, one year ago to the day, had me questioning my sanity.  Vila, Angus, Prosciutto, and Best In Show made it look easy.  It wasn’t easy for me and I wanted to quit.  The first day was cold and soaking wet.  But I was determined to power through and not quit.  I still struggle, as does every other man out there from time to time.  The important thing is to continue to push yourself because you are not only having a positive impact on yourself but, perhaps more importantly, you are impacting those around you more than you know.  Today, 24 of us pushed ourselves and made each other better for our efforts.  When you are considering skipping a workout “just because”, consider your brothers out there that need you out there.  
      I was moved recently reading “Freed to Lead” when the discussion of the Dolphin and the Daffodil was brought up.  In short, one’s “Dolphin” is a unique and powerful skill and the “Daffodil” is the type of person that one is destined to serve with his Dolphin.  The D2X, or intersection of a man’s dolphin and his daffodil, is where a man’s mission is found and his impact is the highest.  I encourage everyone to find their own D2X.  It won’t be easy.  People will judge you.  Many might not understand you.  But all that doesn’t matter.  What does matter is the impact that you choose to have on others.  

      Moleskin

      We sincerely struggled to name our FNG today.  
      Picasso seemed like he wanted more, going the extra mile.
      The Q’s cadence was thrown off a few times because someone was counting “1-10, 1-11, 1-12…”

      News

      ********VQ ALERT********
      Moondance VQ on Thursday at Hill City.  A minimum of 25 guys can and should be there
      Ringwald at the LD tomorrow
      Don’t forget to continue to support Cleveland even though they are officially off the launching pad.
       

      Posted on

      Do do, do do do do

      QIC: Whittler
      Date: 11/21/2018
      PAX: Candu, Freefall, Geek Squad, Milkman, Mr. Clean, Ohms, Picasso, Prosciutto
      AO: Lion’s Den

      Conditions

      31 degrees and starry

      The Disclaimer

      Disclaimed in all its glory.

      COP

      We began with a quick little quarter mile mosey around the track awaiting the entire six to arrive.  We found our way back to the rubber pad at the goal posts.
      SSH x 30
      Real Deal Holyfield x 15
      Good mornings x 15
      Willie Mays Hays x 30
      Windmills x 15
      Arm circles, both directions x 15
      Shoulder presses x 15
      Plank x 10
      Shoulder taps x 10
      Alternating arms and legs up from plank x 5 count each

      The Thang

      The Track of Fire
      Run 200m a form a circle on our six.  Each PAX held six inches while one performed five flutter kicks.  The next person did five flutter kicks while the remainder held six inches.  This was continued until we went full circle.
      Run 200 m, circle up and do wheel of Merkin to 3.
      Rinse and repeat.
      We then headed to the RB bleachers for some Box Jump suicides.  Each PAX jumped up one, did 5 dips, then jumped down.  Box Jump up 2, 5 dips and then down.  Continued progressing up the bleachers.  For the sake of time, YHC ended the suicides around 11 and everyone then box jumped to the top.
      PAX then partnered up and did partner carries up the stairs to the top of the stands
      The legs were burning at this point, so we proceeded to do a slow cool down mosey of 400m.
      Mary
      YHC played “Baby Shark” and the PAX changed exercises with each change in the chorus, rotating flutter kicks, Freddie Mercury, Hello Dolly, and LBCs continuously until the song was over.  The song last 2 minutes and 17 seconds and, by popular demand, we repeated this.

      COT

       YHC had a difficult time preparing something for the COT this morning because his mind was preoccupied for several reasons.  The last 24 hours has helped me reflect on the last 11 months that I have been a part of this thing we call F3.  I came to Chattanooga relatively alone and lost here in this city.  My family hadn’t moved and I was Sad-Clowning pretty hardcore.  However, my life changed when I joined F3.  I had no idea what I was getting into but I know that God did.  What I have experienced over the last year has been life-changing to say the least.  F3 Chattanooga truly is a brotherhood and I have met some of my closest friends through the brotherhood.  I am truly blessed to call the men of F3 my brothers.  All these thoughts and emotions came to me yesterday when I was humbled doing something that I do each and every day for complete strangers.  It was a humbling experience having a fellow F3 brother trust me to the point of putting his life and well-being in my hands.  It made me realize what a close brotherhood feels like.  For one of the first times in my professional life, I was nervous at work.  I do surgery almost every day but yesterday it somehow meant more.  You see, it was different because it wasn’t a total stranger trusting me, it was someone who actually knew me!  It really brought home how special F3 Chattanooga is and how incredibly blessed each of us is to participate in such an amazing group.
      Prayers went out to all the Ms expecting and the newborns
      Remember Angus and his family
      All those traveling over the holidays

      Moleskin

      Mr. Clean was fashionably late but we were stoked to have him.
      Several hernia references were made.
      Not much on the MC which I took to be a good sign of a solid Q.

      News

      Buy some Christmas cards from Mr. Clean to support a great cause!
      Remember to invite someone who is lonely to Thanksgiving.

      Upcoming Qs

      Turkey Day Beatdown courtesy of V squared – Still confused on the time but I think 6:30
      Cleveland Saturday – Prosciutto
      Landfill Saturday – Mr Clean

      Posted on

      Silence is Golden

       

      QIC: Whittler
      Date: 10/10/2018
      PAX: Fast Lane, Jabooti, Peanuts, Sidekick, Speed Bump, Threeskin, Vila,
      AO: Beast Ridge

      Conditions

      73 degrees and perfect

      The Disclaimer

      Disclaimed.  Phone with be kept with YHC in case of emergency

      COP

      Began by a long mosey to the far parking lot
      Good Mornings x 15
      Windmill x 15
      Third Grade exercises x 15
      Calf/heel stretch 10 per side
      SSH x 40
      Arm circles x 15
      Seal claps x 15
      Cherry pickers x 15
      Plank x 15
      Side plank x 10 per side
      Attempted imperial joggers x 4 (YHC aborted secondary to lack of coordination) – converted to imperial walkers x 15

      The Thang

      Mosey to the pavilion
      Fives
      Beginning at the pavilion, YHC explained that there would be two exercises, a 100 yard jog, two more exercises, 100 yard run back to complete one round.  Reps increased by 5 per round.
      Round 1
      1 decline merkin, 5 dips
      Run
      1 burpee, 5 LBCs
      Round two – same exercises except 2 and 10 respectively
      Round three – 3 and 15
      Round four – 4 and 20
      Round five – 5 and 25
      Round six – 6 and 30
      At this point, we rounded up the six and headed back to the parking lot for Mary
      MoM
      Leg raises x 10
      Pickle pounder x 10
      Reverse pickle pounder x 10
      Pretzel crunch x 15 each side
      Heel touch x 10
      Shoulder taps x 10
      Done

      COT

      YHC struggled with writer’s block/Q block when trying to come up with some words of inspiration for the men of F3.  That being said, I’ve learned over time that sometimes it’s what you don’t say that’s most important.  I am a fairly quiet guy except when I need to be heard.  Sometimes if you talk about everything and all the time, people stop listening.  I’ve learned that if you learn to speak when it’s important, your words can be more impactful.  During the mumble chatter, a comment was made about the exercises and I said “I have to stick with what I’m good at.”  And that definitely applies here – I’m good at choosing the right time and place to be heard but at other times being silent and just listening.  Sometimes, silence is golden.

      Moleskin

      The mumble chatter game was superb.  Specifically, Sidekick commented that I do pickle pounders quite often and he couldn’t wait for my wife to get back in town.  To which I replied “I have to stick with what I’m good at.”  I let everyone else read between the lines.
      YHC has been humbled to be able to lead the men of F3 at Beast Ridge.  It was the first place I ever posted and I’ll always remember that sloppy workout that Vila led us through.  Sidekick humbled YHC by expressing his gratitude for my Qs at Beast Ridge.  While I am headed to live on the Gentlemen’s Ridge, I will still visit the Beast periodically.

      News

      TRAINING DAY!!!! Saturday, October 13
      BelieveLand launch November 17th

      Posted on

      Making S.H.I.I.T. Fun

      QIC: Whittler
      Date: 10/02/2018
      PAX: Candu, Care Bear, Deep End, Early Bird, Fissure, Free Candy, Laces Out (RESPECT), Moondance, Peanuts, Sunshine, Two By, VSquared
      AO: Hill City

      Conditions

      A crisp 71 degrees with a slight hint of BO

      The Disclaimer

      I am not a professional.  This workout was put together last minute so excuse the disorganization.

      COP

      All PAX gathered around the Rhino with a few stragglers getting there late.  A burpee penalty was assessed due to a lack of flagage.
      SSH slow x 20
      Good Mornings x 15
      Cotton Pickers x 15
      Windmills x 15
      Willie Mays Hays x 16
      Arm circles both directions x 15
      SSH medium speed x 20
      Plank x 10
      Plank Jack x 10
      Finkle Swings x 15 each leg
      Toe Squats x 10
      SSH fast x 15

      The Thang

      The six then proceeded along the riverwalk, grabbed a rock, and settled under the bridge
      Super High Intensity Interval Training (S.H.I.I.T)
      The idea here is to do as many reps as possible for 55 seconds, rest for 15, then move to the next exercise.
      Burpees
      Curls
      Flutter kicks
      SSH
      Overhead Press
      Body Builders
      Merkins
      Up downs
      Freddie Mercury
      Shoulder taps
      Side Shuffle
      Real Deal Holyfield
      BBS with the rock
      Suicides
      The six then lined up and did a Plank railroad.  Once this was finished, we replaced our rocks and moseyed back to the Rhino
      MoM
      LBC x 15
      Pretzel crunch x 15 each way
      Heel touches

      COT

      I felt that it was important to remind the PAX of the credo of F3 as well as the mission of F3.  We all come out for a workout but the impact could and should be so much more.  By committing each and every day, we are committing to not only support our brothers but also advance the mission of F3 which is to plant, serve, and grow.
      Leadership is not about being the best.  It’s about making everyone else better.  I saw this and it really spoke to me about the third F in F3.  This hammers home the “I am third” mentality.  F3 builds us into leaders if we allow it to.  However, that leadership is not for our own benefit, it is for the benefit of others.

       

      News

      Training Day with F3 Nashville October 13
      Two year anniversary/Cleveland Launch November 17

      Upcoming Qs

      Mr Clean returns to Qing on Saturday at the Landfill!