F3 Power Hour

QIC:  Tatonka

Date: 06/05/2021

PAX: AOL, Bung, Dundee, John Doe, M.I.A., Mr. Clean, Ramrod, Snatch, Sousa

AO: Legacy


Humid and mid 70’s


SSH x 20 IC

WMH x 20 IC

LBAC x 10 IC

Reverse LBAC x 10 IC

Seal Claps x 10 IC

Iraqi Tea Time OYO

The Thang

Q realizes that “The Thang” wasn’t a full hour but “Power 45 minutes” doesn’t have the same ring to it. Plus, the entire beatdown was an hour long so it still works.
F3 Power Hour
Q had a 45 song playlist and shuffled deck of flash cards with exercises written on them. Upon the start of the first song PAX would begin performing first exercise. Every minute a new song would begin playing and Q would reveal a new card with a new exercise written on it. This new exercise would be completed for one minute until the song change occurred. This pattern continued for 45 minutes.

Exercises completed were:

Goblet Squats, Step Ups, Toe Merkins, Heel Touches, Kettlebell Swings, Block Presses, Box Cutters, Windshield Wipers, Merkins, Burpees, Bent Over Row, Dive Bombers, Blockees, Side Plank (each side one minute), Pulse Squats, John McCains, Iron Cross, American Hammers, Low Plank, Shoulder Taps, Mountain Climbers, Flutter Kicks, Incline Merkins, Bird Dogs (each side one minute), Dips, Table Saw, Plank Jacks, Bonnie Blairs, High Plank, Squats, Big Boy Sit Ups, Lumberjacks, Decline Merkins, Lunges, Freddie Mercuries, Little Baby Crunches, 100s, Hillbillies, Imperial Walkers, Curls, V-Ups, Side Straddle Hops, Reverse Lunges

Upon completion of 45 minutes, we closed out with a little yoga from John Doe (AKA yawn doe-ga AKA John Doe-ga


I read the following poem by John Donne titled, No Man Is an Island.

No man is an island entire of itself; every man
is a piece of the continent, a part of the main;
if a clod be washed away by the sea, Europe
is the less, as well as if a promontory were, as
well as any manner of thy friends or of thine
own were; any man’s death diminishes me,
because I am involved in mankind.
And therefore never send to know for whom
the bell tolls; it tolls for thee.

An island is a separate entity from the mainland, one that is self sufficient and able to support itself without outside influence. Donne speaks to the perils of isolation and the fact that mankind is not setup to be solitary. In order to thrive and survive, we need community. I read another metaphor in response to Donne’s poem further stating that mankind is also like a spider web – an influence on one portion of the web can be felt throughout the rest of the web. Like a web, as we act towards others, both positively or negatively, we send the spider web of life trembling. One act of kindness can influence and encourage another to follow it.

I spoke to the positive impacts that F3 has had on my life and how I didn’t know I needed it until I was already a part of it. I encouraged the PAX to continue to share F3 with others and bring new people into our community of brothers. Some people need what F3 has to offer more than others, but we all benefit in some way. All it takes is a single positive experience on one person’s life to create a cascading effect that will last a lifetime.


Comments were made about the length of the Q’s shorts. In the wise words of WuzntMe the day before when similar comments were made at coffeteria, “Do you want hot pants? Because this is how you get hot pants.” Q is now in the market for even shorter shorts. You did this to yourself gentlemen.

Sousa did not defecate in his pants, yet he still deemed it a good workout.

The stars aligned and “Jump Around” played when side straddle hops came up in the workout. Mr. Clean showed excitement and followed the songs directions to a T.


June 12th convergence at AT&T field with game to follow that night. Families welcome to the game. $25/head for the game. Beatdown is free as always.

July 16th – Honoring the Sacrifice Foundation Heroes Dinner; guest speaker is Marcus Luttrell (The Lone Survivor). John Doe has posted a link to register on Slack.

July 17th Fallen 5 convergence and memorial ruck – come to the beatdown, sign up for the ruck, or do both!

There is a current order for F3 Chattanooga shirts on the MudGear site.

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