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


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.


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!”


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


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)