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Memorial Day “Murph”

QIC: Fissure

Date: 05/27/2019

PAX: Sunburn (Respect), Red Tees, The Count (Respect), Prosciutto, Mr. Clean, Geek Squad, Fabio, U-turn, Moneyball, VSquared, Odd Job, Threeskin, Best in Show (Respect), Goose, FNG-Clouseau, Fastlane, Peanuts, Sunshine, Sidekick, Carebear, Mayhem (Respect), Bernie

AO: The Dame

Conditions

Humid.  Who decided to start this at 0700?

COP

SSH
Forward Fold
Willy Mays Hayes
SSH

The Thang

We gathered in the lot by the playground to discuss the plan.  Pax were encouraged to complete the workout as they saw fit.  The mile loop was explained (run to Erwin Marine front doors and back essentially).  Pax chose to either run the full mile with reps in between or broke up the running with reps in between.  Tough either way.

The Murph (modified/no weighted vest)

  • 1-mile run
  • 100 big boy sit-ups (modified from pull-ups)
  • 200 merkins
  • 300 air squats
  • 1-mile run

COT

We made sure to remember what Memorial Day is all about.  We’re all thankful for our freedoms and the men and women who sacrificed their lives so we can enjoy it.

Moleskin

Props to Threeskin who finished first.  Turns out breaking up the run gives you an edge. 

Carebear is a smart man.  He presented Prosciutto with a finder’s fee for a lead resulting in some biz.  FIVE HUNDRED BUCKS!  

Threeskin gave us a sneak preview of the new Hacksaw flag.  Legit!

Odd Job wore a shirt with a bunch of Michael Scott faces all over it.  Also legit.

FNG Clouseau works for UPS in their investigations division.  Props to Fastlane for getting him out there.

Moneyball has bone spurs and is either stubborn as hell or a beast.

The Count took some beautiful pics on his fancy camera and Prosciutto tweeted it out to the masses with special hashtags because he’s a good listener.  Or not.

News

Fallen Five Ruck event – 7/13, 0700 The Dame

Recent Backblasts

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    The Three Effs

    QIC: Fissure

    Date: 05/16/2019

    PAX: Blindside, Laces Out (Respect), Red Tees, Fabio, Iron Butt (Respect), Loan Shark, Free Candy, Hobo, Moneyball, Sidekick, Sunburn (Respect), Prosciutto, Skitch, She Shed, VSquared, Uncle Fester, Sunshine

    AO: Hill City

    Conditions

    Upper 50’s.  One might even say crisp.

    COP

    Mosey through the Coolidge stage, around the Coolidge Park loop then to the Great Hall

    • SSH x 20 IC
    • Merkins x 5 IC
    • Overhead Squats x 10 IC
    • Werkins x 5 IC
    • Big Boy sit-ups x 15 single count
    • Overhead Lunges x 10 IC
    • Imperial Walkers x 10 IC
    • SSH x 20 IC

    The Thang

    Mosey to the Coolidge Park stage.  PAX divide into two teams. Team 1 performs prescribed rep count of the exercises below while Team 2 Indian Runs the loop. Teams switch, then Rinse and repeat for three rounds.

    • Merkins
    • Squats
    • Werkins
    • Big Boy Sit-ups
    • Lunges
    • Imperial Walkers

    Round 1: each exercise x 10, single count; standard Indian Run

    Round 2: each exercise x 15, single count; Indian Run with last man dropping for one Burpee before sprinting to front

    Round 3: each exercise x 20, single count; standard Indian Run for two laps

    With the PAX nice and winded we met back at the Great Hall.

    Burpee broad jump together across the Great Hall then lunge back
    Bear Crawl across lunge back
    Crawl Bear across lunge back
    Sprint across lunge back x 3

    Mosey back to the parking lot 

    COT

    Quick refresher on the three F’s.  Fitness, Fellowship and Faith.  Fitness and fellowship are pretty self explanatory, but Faith gets trickier for some.  F3 doesn’t subscribe to a specific religion.  It’s open to men of all faiths.  Faith plays a big role in leadership for (most) good/great leaders have a belief in something outside of themselves.  A higher power.  Read Freed to Lead.

     

    Moleskin

    Prosciutto (essentially my co-q today) and his team were administered a 5 burpee penalty for trying to avoid the prescribed burpees for finishing the first Indian run lap before the other team’s reps.  Keep in mind my team had to do burpees for finishing our first lap too quickly so it came out a wash.

    Prosciutto then decided to break up his team’s 20 rep round in half.  More slack was given to the Salty Italian for making things a tad easier.  Turns out he was just thinking of his squad.  Props to the co-q.  All in good fun and Prosciutto takes a joke with the best of them.

    News

    Memorial Day Murph at The Dame 5/27 0700

    Fallen Five ruck event 7/13 0500 at recruiting center.  Registration soon (cost covers patch)

    Recent Backblasts

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      Hero Workout of the Day (Zachary Tellier)

      QIC: Fissure

      Date: 05/06/2019

      PAX: Prosciutto, FNG-Holdup, Whittler, Mr. Clean, Ducktales, Hasbro, Milkman, Radiohead, Lugnut, U-Turn

      AO: The Huey

      Conditions

      Real, real nice.  Great view of the stars as we stretched our (my) aching backs

      COP

      Forward Fold
      Calf stretches
      Knee to chest stretch
      Lay on ground back stretch

      Ssh x 35
      All in cadence

      The Thang

      Prosciutto summarized how we (Mr. Clean, Picasso, Vila, Prosciutto and YHC) felt Saturday upon finishing the goruck tough with “I literally can’t even.”  Well, it was tempting to take it easy today but ya’ll deserve better than that.

      Zachary Tellier hero WOD (with slight revisions)

      10 Burpees (mosey lap)

      10 Burpees
      25 Push-Ups (mosey lap)

      10 Burpees
      25 Push-Ups
      50 Lunges (25 each leg)

      10 Burpees
      25 Push-Ups
      50 Lunges (25 each leg)
      100 partner Sit-Ups (50 each) (mosey lap)

      10 Burpees
      25 Push-Ups
      50 Lunges (25 each leg)
      100 partner Sit-Ups (50 each)
      150 Air Squats

      10 penalty burpees for no flag

      COT

      https://wodwell.com/wod/zachary-tellier/ 

      Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan.

      The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

      Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

      After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

      “Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

      Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

      The workout was first posted by CrossFit DC (Washington D.C., USA) on May 27, 2009. The original post said Zach “basically lived on [Coach] Chris Rutynas’ couch for months at a time. If you noticed Chris pushing even harder than usual [during this WOD], its because he knew what this was about.”

      Moleskin

      A few of us did the goruck tough this past Friday night.  It was tough.  You should do one.

      Ducktales took his shirt off at the mall the other day because his youngest urinated on him.

      Ducktales took his shirt off today because he is Ducktales.

      Don’t ask Lugnut about Father Nelson.

      PSA: Burpee penalties for no flag are meant to be performed at the end of that workout by those present (the offender doesn’t owe them to the guys later).  Lately it seems like the penalty has lost its way.

      News

      Memorial Day murph at The Dame 5/27

      Fallen Five ruck 7/13 stay tuned for details

      Recent Backblasts

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        Empty The Tank

        QIC: Fissure

        Date: 04/25/2019

        PAX: U-Turn, Hasbro, Whittler, Geek Squad, Ducktales, Milkman, Lugnut

        AO: The Huey

        Conditions

        58° quite pleasant

        COP

        Mosey from flag to far lot between the islands

        20 SSH IC
        Burpees x 10 OYO
        Mtn Climbers x 15 IC
        Gorilla burpees x 10 OYO
        Burpee tuck jumps x 5 OYO
        Squats x 15 IC
        Flutter Kicks x 20 IC

        The Thang


        Form two lines for 2-man Indian run around the islands.  Two laps.

        20 SSH IC
        Wide Merkins aka Werkins x 10 OYO
        Flutter Kicks x 20 IC
        Squats x 10 IC
        Burpees x 10 OYO

        Sprint work

        Island to Island with mosey/walk back in between
        25% sprint
        50% sprint
        75% sprint
        100% sprint
        lunge halfway then 50% sprint
        Bwd lunge halfway then 50% sprint
        Mosey half then 100% sprint (nothing left in the tank)

        SSH x 20 IC
        10 burpees OYO
        Squats x 10 IC
        Flutter kick x 20 IC
        Fwd fold x 10 IC
        Butterfly stretch x 10 IC

        Mary:
        Heel touches x 25 IC
        crunches x 25 IC
        Shin touches x 10 IC
        Hip touches x 10 IC
        Pickle Pounders  x 10 IC
        Burpees x 10 OYO

        Tank empty

        COT

        It can’t hurt to remind yourself to put your wife or significant other before yourself.  Put their needs and interests before yours.  I Challenged the guys to find an opportunity to do that today.

        Moleskin

        Whittler graced the Huey with his unexpected presence from gentlemen’s ridge.  He even brought a cooler.  

        Burpee grumblings were heard.  Burpee grumblings were ignored.

        News

        Goruck tough/light coming to Chattanooga May 3-4
        Growruck in Alpharetta August 23-24

        Recent Backblasts

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          Grab a Partner and Mosey Doe

          QIC: Fissure

          Date: 04/08/2019

          PAX: Early Bird, Peanuts, Sidekick, Fastlane, Threeskin, Jabooti

          AO: Beast Ridge

          Conditions

          60° and cloudy

          COP

          Mosey to the playground

          SSH x 20 IC
          Finkle Swings x 15 each leg OYO
          SSH x 20
          Plank rotations x 10 IC

          Mosey lap around pavilion and back to playground, partner up and learn something new about your partner

          The Thang

          SSH x 20 IC
          High Knees x 15
          SSH x 16 (silent count after 5, YHC cranked out 5 burpees for stopping at 15 but hey we seemed to do a better job at doing SSH together in cadence after this.  Mission accomplished)
          Wide High Knees x 10
          SSH x 21
          Ass Kickers x 15
          SSH x 20

          Find partner  and mosey just past pavilion and back to playground while learning another new factoid about your partner

          Plank (silent count while we discussed what we’re learning about each other)
          Merkins x 10 OYO
          Plank (more silent counting by YHC)
          Carolina Dry Dock x 10 OYO
          Plank (more learning)
          Mountain Climbers x 10 IC
          Plank (more learning)

          Mosey with partner to end of fence before pavilion and return to playground

          Little Arm Circles x 15 IC
          Cherry Pickers x 15 IC
          Chinooks x 15 IC
          Overhead press x 15 IC
          Little Arm Circle reverse x 15 IC
          Cherry Pickers x 10
          Carolina dry docks x 10 IC

          Made this last mosey a sprint to the end of the fence and back

          Find partner and 1 started with the DRP  and 1 did 10 pull ups and alternate between the two stations.

          Curls x 10
          Overhead Press x 10
          Bent Row x 10

          MOM

          Flutter Kick x 10 IC
          Butterfly crunch (or situp) x 10
          Heel touches x 20 IC
          American Hammers x 10 IC

          COT

          Encouraged the pax to find and read the preblast.  Emails out every Sunday night around 830p and auto posts to Facebook and Twitter.  Props to Carebear and Prosciutto for the time they put into the preblast.  This week you’ll find a great quote from Calvin Coolidge of all people:

          Knowledge comes, but wisdom lingers. It may not be difficult to store up in the mind a vast quantity of facts within a comparatively short time, but the ability to form judgements requires the severe discipline of hard work and the tempering heat of experience an maturity.

          Moleskin

          It’s difficult to get to know each other when we’re always pretty focused on the workout.  Today we broke a decent sweat but also made room to get to know each other a little bit better. 

          Some of what I learned:  Sidekick’s high school sweetheart lives in his current neighborhood and his wife doesn’t know, work is slow for Early Bird so people must be healthy and Peanuts’ wife is sub 5 feet tall.

          News

          4/20 Goruck Tough prep workout before Landfill.  Consult rucking channel on slack
          5/3 Goruck tough and light in Chattanooga
          8/23 Growruck in Atlanta area.  Consult grow ruck channel on slack

           

          Stay tuned for more information on launching an Ooltewah AO

          Recent Backblasts

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            #F3MentalBattle

            QIC: Fissure
            Date: 03/27/2019
            PAX: VSquared, She Shed, Geek Squad, Sidekick, Milkman, Magnum, Vila, Whittler, U-Turn, Prosciutto, Ohms
            AO: Lions Den

            Conditions

            40 degrees and dry

            COP

            Met at Middle School lot

            4 of 12 pax picked up DRP and mosey’d down to cones (50 yards)
            Bernie back, swap DRP
            High knees down
            Bernie back, swap DRP
            Butt kickers down, 
            Bernie back, swap DRP
            Mosey down
            Bernie back

            Circle up
            50 SSH IC
            cotton pickers x 10 IC
            25 SSH IC
            Slow windmills x 10 IC
            10 SSH IC
            8-count bodybuilders x 8

            All of us marched/mosey’d the 4 DRPs up the big hill at the entrance to Red Bank Middle and deposited them 8 light poles up (maybe 9 not sure) then back down to the base

            The Thang

            Pax faced the hill

            20 Merkins IC
            20 Squats IC
            20 flutterkicks (hands above body) IC
            Sprint to DRPs, first man grabs one DRP and returns it to the base

            10 merkins IC
            20 squats IC
            15 flutterkicks IC
            Sprint to DRPs, new man grabs one DRP and returns it to the base

            10 merkins IC
            20 squats IC
            15 flutterkicks IC
            Sprint to DRPs, new man grabs one DRP while Whittler was instructed to sneakily grab the last of the four DRPs and head back down the hill

            10 Merkins IC
            15 squats IC
            15 flutterkicks IC

            1:30 plank to end

            COT

            Today was different.  We wrapped up about 5 minutes early to leave time for an extended COT.  She Shed shared about losing close friends to suicide and addiction and the impact its made on his life and a driving force behind why he continues to show up to F3.  He’d seen them put themselves last and paid the price for it.  Many thanks to She Shed for sharing from the heart this morning.  

            F3 Nation spread the word and we joined the push put a spotlight on mental health today.  As Dark Helmet said, one of the leading contributing factors to feelings of depression, and to mental health issues in general is feelings of isolation.  Another pax shared on twitter that the highest suicide rate in the US is adult males between 40 and 54.  The average F3 pax falls in this range.  We must help guys remember they’re never alone.

            Moleskin

            Ohms continues to show up with a new baby at home.  Major props (to Mrs. Ohms too).  Being a new parent ain’t easy.

            VSquared isn’t a Lions Den regular and showed up today.  Love to see that.

            Apparently some guys had some solid heart rates this morning according to their fancy watches.  Running up hills will do that.

            Vila has TWELVE more DRP cylinders in his possession.  FYI.

            News

            Skitch VQ at Hill City 3/28

            Convergence at Veteran’s Memorial Park in Collegedale 3/30 7-8am

            Grow Ruck coming in August in Georgia, stay tuned

            Recent Backblasts

              Posted on

              The Landfill Rocks

              QIC: Fissure

              Date: 02/23/2019
              PAX: Best In Show (Respect), Cowbell, FNG-Cracker, Doodles, Ducktales, Geek Squad, Iron Butt (Respect), Jabooti, Moneyball, Mr. Clean, Prosciutto, Roadhouse (Respect), She Shed, Skitch, Sunburn (Respect), Truck-Yeah, Vila, VSquared, FNG-Waterboy
              AO: Landfill

              Conditions

              Chilly and wet

              The Disclaimer

              Did the deed

              COP

              Forward Fold x 10 IC
              Willy Mays Hays x 10 IC
              Forward Fold x 10 IC
              SSH x 50 IC
              Merkin x 8 IC
              Plank Jack x 10 IC
              SSH x 40 IC
              Merkin x 8 IC
              Plank Jack x 10 IC
              SSH x 30 IC
              Merkin 8 IC
              Plank Jack x 10 IC
              SSH x 20 IC
              Merkin x 8 IC
              Plank Jack x 10 IC
              SSH x 10 IC
              Merkin x 8 IC
              Plank Jack x 10 IC
              Shoulder to shoulder across top parking lot
              Lunge length of lot (toward the toilets), walk back
              Duck walk length of lot, sprint back
              Lunge lot, sprint back
              Duck walk lot, sprint back
              Mosey to get rocks

              The Thang

              All with rock:
              Instructed pax to get at least a 25 pound rock, mosey to bottom gate
              Pax line gate facing road
              Front raise x 10 IC
              Squat x 10 IC
              Rock swing (like kettle bell swing, nahmsayin) x 10 IC
              V-up crunch (Mr. Clean may have called them something else) x 10 IC
              Chest press x 20 IC
              Holding rock overhead marched up to crosswalk by lower lot

              Indian “run” to middle lot
              Partner up for the beginning of a Bear Crawl 123.  Think Dora but with bear crawls
              100 V-up crunches, partner bear crawls length of middle lot, run back
              200 alternating merkins on either side of rock on ground
              We got halfway through the merkins when time called and mosey/shuffle up to put rocks back then mosey to upper lot
              MOM
              LBC x 10 IC
              V-up crunch x 10 IC
              Boat Canoe
              American Hammer x 10 IC
              Plank x 10 IC
              Mosey to upper pavilion

              COT

              “Fartsackers don’t get to tell war stories”  Saw that in a tweet from Dredd (I think).  Let’s not pretend we’re out in the gloom acting like soldiers but it sure is fun to do hard things together.  Big props to 20 dudes showing up in the pouring rain.

              Moleskin

              Best In Show came real close to getting hit by a cop backing out of the landfill when he rolled in a few minutes late
              Nobody picked up a puny rock
              Prosciutto pointed out “Indian” runs are racist
              Maybe YHC forgot to close out the COT with Ball of Man.  Amateur hour out there for a bit.
              Gates were locked upon arrival at 0645 and that means so were the toilets.  Not good.  Hopefully no one stepped on the landmine near my vehicle.

              News

              Training Day in Ooltewah/Collegedale (Veterans Memorial Park), 3/30/19, 0700

              Posted on

              Nomsayin

              QIC: Fissure
              Date: 02/11/2019
              PAX: Ducktales, Geek Squad, Magnum, Mr. Clean, Truck-Yeah, U-Turn, Whittler
              AO: The Huey

              Conditions

              Gloomy and misty and somewhat chilly

              The Disclaimer

              I am not a professional etc etc

              COP

              SSH x 50 IC
              Good mornings x 15 IC
              Third Grade Exercices x 13 IC
              Imperial Walkers x 15 IC
              SSH x 10 IC
              mosey to track
              4 x 4×4’s, half lap, 3 x 4×4’s, half lap, 2 x 4×4’s, half lap, 1 x 4×4
              mosey to the lot by the ball fields

              The Thang

              Dora
              Partner up at first island for Burpees (50), Monkey Humpers (200), Flutterkicks (300, single count)
              Bernie Sanders to opposite island then run back
              Alternate amrap big boy situps with partner holding your field 2 minutes each
              We modified the dora burpees from 75 to 50 so we cranked out 13 burpees OYO
              mosey back to cars
              SSH x 25 IC, 5 x 4×4’s, SSH x 20 IC, 4 x 4×4’s, SSH x 15 IC, 3 x 4×4’s, SSH x 10 IC, 2 x 4×4’s, SSH x 5 IC, 1 x 4×4
              MOM
              American Hammers slow x 15 IC
              Flutterkicks x 15 IC
              LBC’s slow x 15 IC

              COT

              “When Paul tells Timothy to “flee youthful passions” the larger passage never mentions greed or lust, it repeatedly tells him to avoid quarrels and controversy.  Conclusion:  the tendency to be argumentative is a most dangerous sin (2 Tim: 2)”
              YHC saw this on twitter from @dandoriani and it struck a nerve.  Paul wrote to Timothy about how church leaders should conduct themselves but this is a lesson that applies to leaders of all faiths.

              Moleskin

              The flu bug is going around Hamilton County and 4 pax had to stay home.
              Whittler told another great joke.  “How do you get a farm girl to like you?  A tractor.”  Gold.

              News

              President’s Day (Monday 2/18) at the Huey will start at 0515

              Posted on

              Groundhog Day

              QIC: Fissure
              Date: 02/02/2019
              PAX: 9-Volt, Blowout, Bubbles (Respect), Deep Dish, Fastlane, Peaches, Rug Doctor (Respect), Sidewinder (Respect), Threeskin
              AO: The Battery

              Conditions

              30s and DRY which is really something for these Cleveland men

              The Disclaimer

              Disclaimed

              COP

              Mosey to parking lot by ball fields via Sidewinder’s truck to unload 10 CMUs
              SSH x 50 IC
              3rd grade exercises x 10 IC
              Windmill x 10 IC
              Willy Mays Hays x 10 IC
              Good Mornings x 10 IC
              Imperial Walkers x 10 IC
              SSH x 10 IC

              The Thang

              YHC q’d Hill City this past Thursday so the pax were in for a bit of a replay (hence today feeling a bit like the movie Groundhog Day for the q.  None of the pax were in attendance at Hill City so no harm no foul) this time we had the much heavier CMUs courtesy of Sidewinder/Rug Doctor instead of the varying weights of rocks at Hill City.

              The Climb
              10 Burpees, run 50 yards zig zag style around 6 cones and sprint back
              10 Burpees, 16 Overhead Press with CMU, run
              10 Burpees, 16 Overhead Press, 30 4C-Flutter Kicks, run
              10 Burpees, 16 Overhead Press, 30 4C-Flutter Kicks, 30 Chest Presses with CMU, run
              10 Burpees, 16 Overhead Press, 30 4C-Flutter Kicks, 30 Chest Presses, 30 4C-Al Gores (60ish seconds worth), run
              10 Burpees, 16 Overhead Press, 30 4C-Flutter Kicks, 30 Chest Presses, run
              10 Burpees, 16 Overhead Press, 30 4C-Flutter Kicks, run
              10 Burpees, 16 Overhead Press, run
              10 Burpees
              We had time left for some 7’s with bent over rows (with CMU) and squats.  We ran the length of our still setup cones in between our reps)
              Ditch CMUs and mosey back to the flags for mary
              MOM
              Plank high x 15 IC
              Plank low x 15 IC
              Shoulder taps x 10 IC
              American Hammers x 10 IC
              Leg Climbers x 10 each leg IC
              Big boy situps x 10
              LBCs x 25 IC
              Plank High x 15 IC
              Plank low x 15 IC
              10 burpees to hit 100 for the day

              COT

              Similar to my q at Hill City, we highlighted effort throughout the workout.  We need to take full advantage of waking up early to get better physically.  It’ll bleed into other parts of our lives where we need to really bring it.  Work.  Family.  We should be holding each other accountable as well.  F3 is more than a workout.

              Moleskin

              YHC blames the darkness for choosing the absolutely worst concrete to place our cones for the workout.  Pure luck no one broke an ankle.

              News

              https://f3chattanooga.wpcomstaging.com/q-schedule/
              F3 luncheon February 8th – Location TBD, tune to Fellowship channel

              Posted on

              The Climb

              QIC: Fissure
              Date: 01/31/2019
              PAX: Cowbell, Dirk, Flemish, Goose, Hobo, Iron Butt (Respect), Moondance, Prosciutto, Ringwald, Roadhouse (Respect), Skitch, Sunburn (Respect), Sunshine, The Count (Respect), Venus, Whittler
              AO: Hill City

              Conditions

              27 and crisp according to Moondance’s Facebook post.  What a stud that guy is.  I heard those frog shoe things keep your feet nice and warm.

              The Disclaimer

              Could be argued a legit disclaimer was not issued.  No FNGs present so perhaps only a slap on the wrist.  We did, however, make sure the mission of F3 was clearly stated for some newer guys.  Can’t forget we’re here to plant, grow and serve small workout groups for the invigoration of male community leadership.

              COP

              Short mosey to the Blue Rhino.  Circle up.
              SSH x 50 IC
              3rd grade exercises x 15 IC
              Windmills x 10 IC
              Imperial Walkers x 15 IC
              SSH x 10 (faint mumble chatter about having already hit our quota(?) of SSH, as if)

              The Thang

              Mosey to the rocks under Market Street bridge via the path by the river.  Grab a medium sized rock.  Circle up.
              The Climb
              10 Burpees, run 50 yards zig zag style around 5 lights to cones and sprint back
              10 Burpees, 20 Overhead Press, run
              10 Burpees, 20 Overhead Press, 30 4C-Flutter Kicks, run
              10 Burpees, 20 Overhead Press, 30 4C-Flutter Kicks, 40 Chest Presses, run
              10 Burpees, 20 Overhead Press, 30 4C-Flutter Kicks, 40 Chest Presses, 25 4C-Al Gores (50ish seconds worth), run
              10 Burpees, 20 Overhead Press, 30 4C-Flutter Kicks, 40 Chest Presses, run
              10 Burpees, 20 Overhead Press, 30 4C-Flutter Kicks, run
              10 Burpees, 20 Overhead Press, return rocks and slow mosey back to parking lot
              10 Burpees to finish the cimb down

              COT

              YHC tried to highlight effort today.  The fartsack isn’t totally overcome by showing up to a workout.  It’s easy to give less than max effort.  You’re cheating yourself!  Instead, we need to take full advantage of waking up early to get better physically.  It’ll bleed into other parts of our lives where we need to really bring it.  Work.  Family.  We should be holding each other accountable as well.  F3 is more than a workout.

              Moleskin

              Iron Butt had the best of intentions when he broke out his makeshift flag today.  We’re talking masking tape and all.  A real team effort.  Little did he know, though, that there were plenty of burpees on the agenda today.  Sorry not sorry.
              Despite the guys really pushing it mumble chatter found its way in via some jokes about a hippo and a pony.  Whittler teased a joke about growing up on a farm.  Gotta be more to that one…
              Iron Butt didn’t need prompting to give us a 10-count.  Aye.
              Ringwald, according to the Hill City AOQ himself, came about as close as it gets to crapping his pants.  He excused himself a few minutes early to find a toilet.

              News

              https://f3chattanooga.wpcomstaging.com/q-schedule/
              Don’t forget about the Road Trip to Canton this Saturday. Contact Sidekick on Slack for more details.