Foundational precepts that protect and Incentivize Acceleration to Advantage.
Moleskin
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.
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
COT
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.
Moleskin
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.
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
11s
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.
COT
Borrowed from Louisville Growruck cadre Dredd- “You can do anything for 60 seconds.” No matter how hard it is.
Moleskin
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. https://podcasts.apple.com/us/podcast/podcasts-from-f3-nation/id1218921251?i=1000495557252
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
COT
“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.
Moleskin
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!
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
Conditions
74 clear, waxing 🌙 moon
COP
Mountain pose, focusing on breathing
Forward fold, continuing to breath in all the way during each move.
Rounded back forward fold
Plank
Chaturanga
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 💪💪
COT
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. https://www.chattanoogan.com/2018/6/29/371185/Heiden-Jason-Matthew-Matt.aspx
Wake and I continue to remember Matt with our band.
Thank you for your leadership. YOU MAKE ME WANT TO BE A BETTER MAN
Ball of MEN
Moleskin
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
News
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="https://twitter.com/intent/tweet?button_hashtag=wordpress&ref_src=twsrc%5Etfw" class="twitter-hashtag-button" data-show-count="false">Tweet #wordpress</a><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>
March 4th 8 am to 9 lets F3 it up at a chamber AM networking https://www.chattanoogachamber.com/events/details/8814
Warmer than the rest of the week, only, laters came off quickly
COP
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
B.O.M.B.S.
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.
COT
Discussed Daniel Goggins <iframe title=”vimeo-player” src=”https://player.vimeo.com/video/325094648″ width=”640″ height=”360″ frameborder=”0″ allowfullscreen></iframe> Mental toughness, getting better. BALL OF MAN
Moleskin
3 in a circle of trust can be awkward, but not as bad as as pax of 2
PAX: Ducktales, Vila, Iron butt, Fissure, Uncle Fester, Skitch, Moneyball, Whittler, Threeskin, Best In Show, Gusher, Loan Shark, outbreak
AO: Landfill
Conditions
Not raining
COP
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.
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.
weather: 100 humid, sticky! But no poop smell like at hill city
COP
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 readthe 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.
COT
Silent prayers requested
Moleskin
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
News
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
