QIC: [Ducktales]

Date: [2/23/2022]

PAX: Rodeo, Flint, Radar, Sunscreen, Lanyard, Best in Show, White Glove

AO: Ridgecut


56 and sideways rain, the waterfall on Montlake road was RAGING on the Qs journey to ridge cut us.


Triangle pose, forward fold (focusing on breathing during each pose)


[40 lb sandback, 40 lb iron dumbells, 45 lb iron dumbells, 60 lb sand bag, various bricks and blocks.]
Mosey to wall

IC Muhammad Ali (while holding 90 degree legs

IC Joe Frazier (still on the wall)


Circle up to not get strung out holding plank, slow low pushups IC

TO Exhaustion With Coupon

Curls, then held plank til 6 could not produce any further reps

switch coupons,

overhead presses

recovered to our 6s flutter kick IC

Switch coupons, overhead squats

recovered to our 6s again AMERICAN hammers IC (yes touching the ground and with our feet off the ground)

Switch coupons, Curls to Al Gore

5 Burpees OYO

Rifle carry coupons to 50 yards

RECOVERED on our 6s flutter kicks

Superman IC

Boat to Canoe IC

Mosey back to wall, Overhead claps, seal claps

Back to coupons RIFLE carry back to truck

Curls til exhaustion, Al Gore

Prosciutto’s Favorite Merican served 3 ways( wide,Standard,diamond) 5 rounds OYO

put up coupons and wall sit by the non smelly BX dumpster and homage to Mr. Clean Bus Drivers IC

Ran up the hill

slow low squats IC


side plank Left, then Right


Every Man has his own Jester – man’s temptation of the flesh
Some terms to keep your Jester in check


The horizontal relationship between men. (Q1.7).


Foundational precepts that protect and Incentivize Acceleration to Advantage.


Flink earned his name today showing up on a gloomy very rainy start to the beatdown. We confided in our own injuries, and how we were not going to run much.

Best in show made yoga weird, again.


GORUCK Events – Basic: Chattanooga, TN (80th Anniversary) 04/08/2022 19:00

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    No excuses

    QIC:  [Ducktales]

    Date: [06/25/2021]

    PAX: Whoopee, Friar Tuck, Blindside, Whittler, Recycle, Hambone, Burrito, Blow Pop, Mansiere, Zima, Transplant, Flute, Manscaper, Care Bear, Snowcream, Skitch, Ohms, Money Ball

    AO: Lions Den


    Strawberry moon, sweaty


    Triangle pose 
    Sun salutation
    One handed plank
    Switch sides
    Crow on block

    The Thang

    Partner up
    Wheelbarrow with partner rotating as needed on straightaway around track
    Start of loop bear crawl 10 hands then broad jump 10 times repeat around curve
    Switch partner with closest person Wheelbarrow straightaway partner switch as needed
    Crabwalk 20 steps then Twenty steps Frankenstein around other end zone on track
    When finished get block and hold over head or pick up 6
    Block work partner up with new partner 100 curls 10 increment while partner B hold block over head
    Partner a takes both blocks and walks out partner B does 10 sit-up then catches up with partner and switches til 100 sit ups 
    10 block swings while b does crunches total 100


    Connect to a neighbor. Take the time to call or drop in. I did this last night and found out my new neighbor and I went to high school together. We welcomed them to our neighborhood even though they have lived there for almost 6 months. While we caught up our kids played together and made new friends. He informed me that another class mate had passed away at 37 this week.

    I challenge you to reach out to an old friend or meet a new neighbor this weekend, even if it is 6 months after they move in.


    When I pulled up 3 HIM were pre running and 1 was pre rucking.

    Grunting during yoga…

    Throughout the post you partnered with 3 different brothers.

    Worst playlist songs from the bot this morning. Would of helped if we started music at beginning of workout instead of starting during last 5 minutes.


    Fallen Five sign up! Convergence 7/17 from 7-8 at dame before.

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      Legs Gone in 60 seconds

      QIC:  Ducktales

      Date: 10/24/2020

      PAX: Roomba, Geek Squad, Milkman, Hasbro, Cleaver, Blue, Slois Lane, Doogie, Dundee, NordicTrack, U-Turn, Postman

      AO: Huey


      Shirtless weather


      Mosey to backlot, music was not started yet and Geek Squad thought he may just be carrying a speaker with no tunes all morning.

      The Thang

      Leg day HIIT (Gone in 60 second theme guys)


      60 seconds regular squats

      30 seconds jump squats

      30 seconds rest

      60 seconds left leg forward lunges

      30 seconds jump squats

      30 seconds rest

      60 seconds right leg forward lunges

      30 seconds jump squats

      30 seconds rest

      30 seconds jump squats

      30 seconds rest

      60 seconds sumo squats

      30 seconds jump squats

      30 seconds rest

      60 seconds wall sit

      30 seconds jump squats

      30 seconds rest

      60 seconds plank

      Part 2 kill your Calves

      50 seconds calf raises, then 10 seconds rest

      40 seconds of each calf raises, then 10 seconds rest

      30 seconds of each calf raises, then 10 seconds rest

      20 seconds of each calf raises, and then 10 seconds rest

      Added per Blue’s request holds IC, single leg alternating.

      Mosey to back lot 60 second box jumps

      Mosey to back lot for part 3


      10 squats mosey to other end of lot

      1 burpee, etc

      Mosey to basketball quart for ring of mericans

      Mosey back to flags for pretzels IC to close out.


      Borrowed from Louisville Growruck cadre Dredd- “You can do anything for 60 seconds.” No matter how hard it is.


      I’m a fan of the F3 podcast check out this recap of Growruck Chat was unable to represent in Louisville this year due to Covid aaand injuries. Sooo I. The words to live by keep accelerating, keep training. Here is the recap from louisville sounded fun and the F3 Chattanooga clown cars are in the making.

      … . IMDB Nicolas Cage

      And the best thing I did not know about him Where’s my Oscar?

      Pro- left those different font sizes JUST for you bro.


      U-Turn Huey Q Thursday

      Beer run soon!

      Slois VQ next week at shothouse

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        Dora to the pyramids of parliament

        QIC:  Ducktales

        Date: 07/03/2020

        PAX: El Chapo, Rawdog, woodRider, Cavity search

        AO: parliament


        100 percent humidity, hot holiday start.


        Mosy to front door of school.

        5 rounds of sun salutations

        A.B. Pyramid

        Partner up, accumulate reps.

        100 burpees-Partner A 10 burpees while B wall sits
        200 Box jumps- A 20 reps, B air squats

        300 flutter kicks- A 30 reps l, B hold plank.

        200 Air Squats– A 20 air squats, B runs around parking lot island.

        100 burpees, same A, B as start.

        Mosey back and jailbreak last 100 yards


        “I will stand up for the things I believe in, at the same time taking care not to trample on the rights of those who believe differently” -Bette Jean Rapheal

        Love smaller posts and this COT was a perfect example why. After I presented quote and insight, every one of the PAX had a insightful addition. This is the manna men need. As Cavity Search added face to face communication is needed more. If a tweet is read by 5 different people it may be received in 5 different ways. The communication breakdown happens when you just see a text and lack the tone and presentation of face to face.


        • Showed up at 04:15 because of my Jocko body alarm went off before alarm, arrived at 04:15.
        • John Doe and I planned on pre 5k at 04:45, I cruised the parking lot for my first return to Ooltewah high since I played soccer there in 2001. I quickly realized that my plan I had made for lions den burpee apocalypse would not work here. No big hill! And bleachers were still on the track from their recent graduation. I shifted gears and looked at an easy backblast to modify for the parliament. Cape fear has lots of easy stuff to modify to the sharper men of chattanooga. Thank you cape ear for the size 90 font, I could read from the next county.
        • Wood rider showed up for pre run, he’s and inspiration with his January Csaup personal goal of 100 running miles a month. He holds the 100 meter record that still stands that he set the last time he was at Ooltawah high.
        • Great to meet El Chapo, spoke with him on the phone and really look up to this guy, true HIM.
        • Coffiteria with these men at Chick-fil-A is always great! Parking lot distanced party!


        Convergence tomorrow / launch of battlefield

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          QIC:  Ducktails

          Date: 06/17/20

          PAX: Friar Tuck, Back Fire, Back Pew, Ohms, Wake, U-Turn, Care Bear, Skitch, Rodeo, Mardi Gras, CANDU, Flop, Chief, The Count, Mug Shot, Blindside, Moneyball, Vsquared

          AO: Lions Den


          74 clear, waxing 🌙 moon


          Mountain pose, focusing on breathing

          Forward fold, continuing to breath in all the way during each move.

          Rounded back forward fold



          Up dog

          Down dog

          Triangle pose, left then right

          2nd round of flow

          Warrior 1 left, right

          Shoulder stretch

          The Thang

          Partner up with your own coupon
          In honor of Matt we are going to run. Continue in circle

          Partner A: Starts pushups does 10

          Partner B: curls, kettle bell swings, squats with weight. AMRAP Swap and continue as 100 as team.

          2. 200 sit ups 15 and swap

          3. 21. Let by Chief- 21 Mericans, 21 sit ups, plank til 6 in. Decrease by 2 each round til 1 on Last round.

          4. Shoulder blaster with 15 LBC in between.

          5. side plank 5 push ups, other side 5 more

          Marys- pretzel, American Hammer, Flutter Kicks.

          Finished with 20 burpees 💪💪


          6/17/18 Matt Heiden My and Wakes friend left this world. This post was in honor of him. We remember our friends and loved ones that have gone before us by remembering good memories with them. When planning this I reached out to Wake (Sean Bevis) Matt was always in great shape completing marathons but despised running and crushed sit ups and sit ups. We ran non, did over 3500 pushups and almost that many reps of sit-ups and ab reps. I personally had gotten close to know Matt when he was president of the chattanooga water ski club. I was new to board and his leadership and his presence I always looked up to. Matt will always encourage me to be better men.

          Wake and I continue to remember Matt with our band.


          Great suffrage together to honor a friend.

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            Lion of a Pyramid Scheme

            QIC: Ducktales

            Date: 02/24/2020

            PAX: Money Ball, Blindside, Friar Tuck, Roomba, Payload, Oil Can, Chief, Geek Squad, Whittler, Iron Butt, Sidekick, Pebbles, Burrito, Back Pew, Free Candy, Skitch

            AO: Lions Den


            41 degrees with a wind that had me second guessing #steve…. Once I jumped around some a shirt and pants were a good choice.


            Flutter mosey to big hill

            Bernie up hill LBC til all of PAX in

            Mosey down

            Mid way back we circled up in plank for Wheel of mericans. Burrito did 3!

            The Thang

            PBR- Pyramid Bleacher Routine 

            Partner A) explode up bleachers and back down small steps

            While B starts exercises

            100 Merkins

            150 2 count flutters (count left foot)

            100 burpees

            150 2 count flutters AGAIN (right foot)

            100 Merkins

            For the finishers 150 LBCs (Cheaters!)

            Mosey to parking lot.

            Turkish wheel with sandbag. I love these and we are going to continue to sprinkle these in until the PAX are slinging 120 bags like pillows.

            <iframe width=”560″ height=”315″ src=”″ frameborder=”0″ allow=”accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture” allowfullscreen></iframe>

            Still had 3 minutes so we pretzel-ed IC

            flutter kicked IC til exactly 06:15


            Sidekick had to run and this is proof that our Nantan makes the rounds!

            <a href="" class="twitter-hashtag-button" data-show-count="false">Tweet #wordpress</a><script async src="" charset="utf-8"></script>

            Thank you for your leadership. YOU MAKE ME WANT TO BE A BETTER MAN

            Ball of MEN


            Just over 1 year ago I was continuing the EH and got F3 Moneyball out in the Gloom. It was my first Saturday Q at the landfill…. I got the PAX strung out to a record proportion (never pick up the 6 as the Q) To see the growth of leaders that have been impacted by Moneyball record EHing is truly amazing. If you need an AO anywhere Moneyball has 5 friends there and we can launch this Saturday. We met through the Chamber of commerce and Craig is a champion of getting to know you. F3 helps him and myself get our connection for the day out of the way. We share a passion to interact with friends and learn from others and build relationships with new friends.

            Today was the first post that I got to lead with one of my close friends. Known in the early morning Gloom as Chief. I called out the runners for being slow and to catch up to me (the slow rucker). I turned around and chief had turned it on, and was on my heels in milliseconds. From our last fellowship together we gained the Universal knowledge to the guide in ANY situation, while at cigar mans fine local establishment. IF EVER in unknown territory just ask yourself, What would Cigar Man Do?

            Burrito is renamed donkey show until he changes his name in slack.

            Mr. Clean was missed, he is on Q here friday, watch out for the ditch!

            Coffiteria was awesome with Back Pew. This talented man gets to show people the holy land for the first time and loves seeing their reactions. Literally trips to Jerusalem. We started forming a plan to take a group of us on a low budget trip that will involve rucking. Here is a map for our route

            A map of the various routes Jesus took on His journeys to Jerusalem throughout His ministry. Many of the roads in use then, remain in use today. Some have been used for thousands of years. Bible Mapping, Bible Resources, Journey Mapping, Christian Faith, Jerusalem, Christianity, Bible Verses, Maps, Israel


            KEEP EHing PAX to burpee, we need other Regions help to get to our goal of 1,000,000 we are currently over 50,000 of these devilish moves so far for 2020.

            FRIDAY SCENIC CITY RUCKERS! come join us save your knees and still outrun the pax by Ruck training with us! follow us here <a href="" class="twitter-hashtag-button" data-show-count="false">Tweet #wordpress</a><script async src="" charset="utf-8"></script>

            March 4th 8 am to 9 lets F3 it up at a chamber AM networking

            Goruck stars 50 ATL March 7th join Vila and I

   reach out to me. Clean about relay team.

            March 21st 11 am ‪‬ join F3 Huey team

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              QIC: Ducktales

              Date: 11/14/2019

              PAX: couch potato, u-turn

              AO: the huey


              Warmer than the rest of the week, only, laters came off quickly


              Couch was there when I pulled I. To lot at 5 he at least runs a mile to a 5k pre post. The rest of the pax normally does at least 1 to 2 laps mosey warm up as well, way to go Huey men.

              05:15 Mosey to the long lost tennis courts we had not used them in a long time.

              SSH x20 IC
              Windmills x10 IC
              Imperial Walkers x10 IC
              Hillbillies x10 IC

              The Thang

              Sampled this from memphis men


              • 50 Burpees partners – one partner does burpees, another partner bear walks to other foul line and mosey back
              • 100 Overhead Claps partners – lunge walk out and back
              • 150 Merkins – partners – lunge walk out and back
              • 200 Big Boy Situps – partners – lunge walk out and back
              • 250 squats.


              Discussed Daniel Goggins <iframe title=”vimeo-player” src=”″ width=”640″ height=”360″ frameborder=”0″ allowfullscreen></iframe>
              Mental toughness, getting better.
              BALL OF MAN


              3 in a circle of trust can be awkward, but not as bad as as pax of 2


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                F3 Family Day

                QIC: Multiple

                Date: 10/19/2019

                PAX: Ducktales, Vila, Iron butt, Fissure, Uncle Fester, Skitch, Moneyball, Whittler, Threeskin, Best In Show, Gusher, Loan Shark, outbreak

                AO: Landfill


                Not raining


                Wild Yoga!

                Cat- lots of Cat MEOWS!

                Cow- many MOOs

                Down Dog- WOOF woof

                Up Dog- howling!

                Pigeon- etc

                Eagle- America!

                The Thang

                • 11s squat/ merikin

                Split into 2 groups. Team shakers and team dance off. Dance-off started with cups, slackers started off slacklineing

                • Cups

                Set up 10 cups upside down with different exercises/ things to do. (Thumb war, Dance off, flop like a fish, make up a hand shake, burpee, high five plank, etc)

                • Slack line

                Props to Moneyball for setting up the slack line. Duck assumed everyone knew what a slackline is. if you do not know here is the kid friendly set up. Set up slack line and went under then over then, etc, etc.

                2 groups swapped cup and slackline locations

                Then Pumpkin shuffle

                Relay up hill. No feet moving while you got the pumpkin in your hands.

                Dodgeball and doughnut holes


                CIRCLE OF TRUST
                BALL OF MAN



                No News

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                  Pain buffet

                  QIC: Ducktales

                  Date: 10/15/2019

                  PAX: Gusher, Whittler, Prosciutto, Burrito, Blindside, Money Ball, Laces Out, FNG-Kickback

                  AO: Smackdown


                  52 when the alarm went off, I am creating my own what to where at what temp chart and 52 to 42 is shorts with light base layer shirt.

                  The appetizer

                  SSHs (20x), IWs (20x), Parker Peters (15x), Squats (15x), WMs (15x), Box Cutters (20x), Willy Mays hays (5x)

                  The Buffet Of Pain included the following exercises.

                  First plate


                  • Jumping Lunges (Double)

                  • Big Boy Sit Ups

                  • Wide Arm Merkins

                  • Jumping Squats

                  • Burpees

                  • American Hammers (Double)


                  Second serving

                  • Carolina Dry Docks

                  • Donkey Kicks

                  • Flutter Kicks (Double)

                  • Dips

                  • Diamond Merkins

                  • 100 Yard Dash

                  Still room for more from the buffet


                  Thought that would be enough, and got thrown off on end time, so added wall sits

                  Mohomid ali IC

                  Joe Feaster IC

                  Bus drivers IC

                  Overhead press


                  Bear crawl


                  Reverse crabwalk

                  Burrito mentioned wheelbarrow partner exercises helped him to be world champion of 8th grade wrestling, sooo we partnered up and got better.

                  Partner fireman’s carry

                  Partner wheelbarrow

                  Buffet dessert-better than a chocolate fountain.

                  Inspired by she shed bleachers rounder.

                  5 burpees box jump up row

                  5 sit ups box jump up

                  5 pushups box jump up

                  5 crunches step down and

                  repeat 5 times, shortened to 4 when I realized that the mtn folk end the pain fest at 06:15


                  This post was modified but the COT was straight from a Q from the fort. Thank you Deacon

                  Moleskin: We are constantly feeling good and bad pressures during our journey of life. Life has valleys and peaks with both bad and good experiences. Life is also like a train on parallel tracks, we continually find ourselves between the good track and the bad track. When things go well in life, we are soon challenged with a tragedy or a loss. Remain steadfast. Be aware of when you become unbalanced toward the bad track where evil one awaits. Choose God and move forward.

                  PS This came back up at dinner from my son and that reminded my Wife about her bible study this morning. Probably the best dinner conversation I had today.


                  Lions den tomorrow

                  Saturday Dadurday at landfill!

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                    Extortion 17 – COP Mills Hero’s post

                    QIC: ducktales

                    Date: 08/20/2019

                    PAX: FNG-Pebbles, vsquared, sidekick, candu, sunburn, Derk, the count, peanuts, cliffhanger, backfire, ascot

                    AO: boneyard

                    weather: 100 humid, sticky! But no poop smell like at hill city


                    Windmills IC 12

                    Imperial walkers IC 12

                    Cherry pickers IC 12

                    Low slow squat IC 12

                    Merkins IC 12

                    Peter Parker IC 12

                    Plank stretches

                    Downward Dog while I started reading,

                    Recover will I read the following:

                    Extortion 17

                    On August 6, 2011, a U.S. Army CH-47D Chinook helicopter approached a landing zone in Afghanistan 40 miles southwest of Kabul. The helicopter, call sign Extortion 17, was on a mission to reinforce American and coalition special operations troops. Insurgents fired at the Chinook, severed one of its rear rotor blades, and brought it crashing to the ground. All 38 onboard perished instantly in the single greatest moment of sacrifice for Americans in the war in Afghanistan. Those killed were some of the U.S.’s most highly trained and battle-honed commandos.  31 US service personnel, one canine, and 7 Afghans were on the flight.

                    The Thang

                    3 Stations, we moseyed by the 3 stations on Qs sundial we are at each station for 6 minutes, every minute the pax at each station take an 8 second break to rotate then preform next exercise until calls everyone to converge.

                    Station 1
                    Rucks by the Flag

                    • 40 lb Ruck plate curls
                    • Rucksacks squats
                    • 45 lb plates KBS

                    After first rotation we moseyed together to bottom of hill to Tennis courts and bear crawled up to tennis court fence 75 yards.

                    Station 2

                    The Gym

                    • LBCs
                    • Dips on high or low bars
                    • AMERICAN Hammers

                    After second set we ran to the shady corner and box jumped OYO 17

                    Station 3

                    The Island

                    • Low Plank
                    • Knees to chest
                    • Mountain climbers

                    Wall Sit while I tried to read the following while passing the scenic city loaner 30 lb rucksack up and down the line.

                    CPO Stephen “Matt” Mills
                    Chief Petty Officer Stephen Matthew “Matt” Mills, was born Oct. 25, 1975 in Austin, Texas.
                    Shortly after his high school graduation, Matt enlisted and reported to the Great Lakes Naval Training center in Illinois in January 1997. Upon completion of basic training he was stationed aboard the USS KINCAID and served for three years.
                    Very early on, Matt knew he wanted to be wanted to be Navy SEAL and in June 2000 he entered Basic Underwater Demolition/SEAL training.
                    Upon completion, the Navy commissioned Matt Mills as a SEAL reporting to SEAL team Three on Sept. 11, 2001. Mills later completed the process that it takes to become a member of the elite Team 6.
                    Matt Mills completed numerous deployments around the world in support of the Global War on Terror and was a highly decorated combat veteran, having served in Iraq and Afghanistan and earned numerous awards including:
                    Two Bronze Stars Medal with Valor
                    Navy and Marine Corps Achievement Medal with Valor
                    Presidential Unit Citation
                    Purple Heart

                    Chief Mills was an avid hunter and enjoyed anything outdoors. Matt is survived by his widow Keri, sons Cash and Bryce, daughter Zoe, his parents Steve and Cheryl, and siblings Michael and Ashley.


                    Silent prayers requested


                    • Sidekick voices his option about running, we ran faster.
                    • The Count almost took Q out for stumbling during reading, I kept my cool and kept MOVING Forward!
                    • Timer was not working for my Starbucky hands due to the 100% humidity and morning due, so the last station was extended a few minutes and my group at station 3 took no breaks and did lots of dips
                    • I called blowout, backfire, backblast, and other incorrect names. He loved it.
                    • The count pre rucked for extra credit and is a machine
                    • I EHed v square into taking the ugliest of F3 flags with him to the landfill for Saturday’s beatdown


                    • V Square- very emotional for the entire PAX… we all got misty eyed. Passing the baton to Sunburn. V Square stepped up as the 1st AOQ of the boneyard and NO ONE CAN EVER TAKE THAT AWAY FROM MY BROTHER! I am extremely proud to know this man. He has been jet setting doing burpees while down range while on buses and even on planes…. I am inspired by his grace, his focus, and excitement that he always brings with him.
                    • Blindsides VQ @ Hill City Thursday
                    • Growruck 16 still time to get your mind right and sign up
                    • Convergence Labor Day at beast ridge
                    • Medal of Honor meeting Wednesday at the convention center lunch. The count had a table for us to attend Details video
                    • This ship is at roses landing, I thought we were getting invaded when I saw it on the way to work….

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