Give Me A 10 Count – 05/13 (Huey)

QIC: Lugnut

Date: 05/13/2019

PAX: Hasbro, Hector, Mr Clean, U-Turn, Geek squad, Ducktales, Red tees, Milk Man

AO: The Huey


64 Degrees and Wonderful


Cherry pickers – 20 IC

Bolt 45’s – IC (4 Count) – 15 squats to halfway down.  15 squats halfway to full down.  15 full squats.

Forward Fold 15 IC

10 Merkins OYO


10 Burpees OYO

The Thang

Run to first light pole and perform 1 rep of prescribed exercise, second pole then perform 2 and so on. If next light is not lit, perform double the previous number.


Pickle Pounders 4 count



Monkey Humpers 4 count

Each lap around we will complete 5 burpees OYO.

This proved to be a lot tougher than YHC had expected. Feel the burn.


Each PAX called out an exercise.

Fissure Kicks

Pickle Pounders

On your back. On your Belly

10 count Hector

As the PAX were calling out exercises for our MOM. Hector decided that the next exercise would be a 10 count. The mumble chatter ensued. 


We discussed the devotional I had read the previous night from Tim Tebow.

Psalm 118:24: “This is the day that the Lord has made. We will rejoice and be glad in it.” 

This is the day that God has made. This day. Right now. Whatever moment you are breathing in, God made this day. Even when times are tough, something about this day is good. 

This is the day to live without fear of the unknown, without being chained by failure or what-ifs. This is the day to be willing to change, to be open, to believe, to hope. If we don’t attack each day with this intentionality, it’s almost like telling God, “Thanks, but no thanks.” 

Prayers were asked for Clean and his family as well as Angus and all the unspoken. 


Ducktales was late, still gave 110% as always. Hector and the 10 count is one of my favorite exercises so far in F3. Hasbro found a mushy land mine toward the end. 


Fallen Five Ruck, see Clean or Duck for details. Don’t forget to EH. We need everyone in Chattanooga to be a HIM.

Lug Out

Recent Backblasts

    Diegos Quest for the Concrete Blocks and Thats what She Said

    QIC: Lugnut

    Date: 04/15/2019

    PAX: Geeksquad, Ducktales, Hasbro, Mr Clean, Truck Yeah, U-Turn, Milkman, Freetime, Radiohead

    AO: The Huey


    44Degrees, Gloomy, Ripe for Mumblechatter

    Diego’s Quest for the Concrete Block

    MOSEy 1 lap

    SSH 20 IC

    WMH 10IC

    IW 20 IC

    Squats 20 OYO

    Mosey 2 lights and Bernie Back

    The Thang

    PAX 1 Concrete Goblet Squats

    PAX 2 Sprint to  Chopper Bernie Back

    PAX 1 Concrete Curls

    PAX 2 Bear Crawl to Chopper Run Back

    PAX 1 Concrete Overhead Press

    PAX 2 Lunge to Chopper Run Back

    PAX  1 Concrete Tricep Extensions

    PAX 2 Concrete Farmers Carries to Chopper and back

    PAX 1 Ruck Carry

    PAX 2 High Pulls

    After Station 1 Pax Completes 20 squats, Pax rotate. After 20 more we switch stations. Rinse and repeat.

    The Culvert

    Finish up holding plank in a single file line toe to head dragging a concrete block back and forth till time.


    Picklepounders in Cadence followed by pickle pointers  


    Pax take turn telling their why. Q starts. If you don’t have a why, what’s the point?

    My why is my family, with a long history of all sorts of health issues on both sides, I want to be around as long as possible for my family. I want to protect them and provide for them as long as I’m able. A lot of reasons were mentioned, with most being the accountability and the brotherhood we form together in the gloom. I am honored to belong to such a great group of men.



    What can I say about the mumble chatter this morn. That’s what she said was used probably more times than I can count in cadence.  We have a strong contingent of smart Alec’s in our AO. Great to see Mr Clean this morn. Always  nice to share in the gloom. After holding plank for 3 minutes during the Culvert, Clean chose picklepounders as our MOM.


    GORUCK TOUGH AND Light coming up May 3rd weekend. cSAUP ruck on 4/20. Growruck in August. See rucking channel for details.

    Recent Backblasts

      Better Late Than……..

      QIC: Lugnut
      Date: 09/04/2018
      PAX: Geek Squad, Milkman, Radiohead, Steam Engine
      AO: The Huey

      Conditions – Dark, Warm, Duey

      The Disclaimer

      I am not a professional. This is F3. Push yourself, do not hurt yourself. If you do then we will help you to your car.


      Mosey around the track, SSH, Imperial Walkers, etc etc.

      The Thang

      YHC was inspired from the past weeks GORUCK challenge and wanted to share the experience with the PAX. We performed a modified version of the 31 Heroes workout, honoring those who gave all in service to our great country. 

      31Heroes WOD

      31 Heroes WOD
      8, 6, 11 reps of the following exercises with a one lap mosey after each round for 31 minutes continuous.
      8 Squats
      6 Dips
      11 BB Situps




      @channel  As i type this backblast almost a month late, I am embarrassed that it has taken me this long. My Dad, who passed away a few years ago would be very upset. He always taught me that anything worth doing was worth giving your best effort. I made the mistake of thinking that it is a volunteer group and that rules do not matter. Part of the glue in F3 is that we hold each other accountable. I have let you men down and I am deeply sorry. I will from this day forward give 100% or better to the core principals of this group. Iron after all, does sharpen iron. Make sure you are ready when the back blast police come calling.

      On a side note. Injuries are real. Do not push yourself for fortune and glory Dr. Jones, if this means hurting your body more. Rick did this. Don’t be a Rick……

      Lug out.


      Check slack for upcoming rucks, runs, and CSAUP events.

      Upcoming Qs

      see website for details… batteries not included…..

      Circuit City


      QIC: Lugnut
      Date: 07/24/2018
      PAX: The Count (Respect), Fissure, FNG – Turtle, Kodak, Leftovers, Mr. Clean, Radiohead
      AO: The Huey

      Conditions- Warm, but not to warm, a little humid.

      The Disclaimer

      I am Lugnut. I will be your Q today. You are here on your own free will and you did not pay for this. Push yourself, do not hurt yourself. In the event you do, we will help you to your car.


      Mosey 1 lap around the track
      SSH x 20 IC
      Cherry Pickers IC
      Cotton Pickers IC
      SSH x 20 IC

      The Thang

      YHC informed PAX that we would be running a circuit, with noticeable groans from the peanut gallery. 
      Circuit City
      PAX were instructed to pick a partner for each circuit. Each circuit would consist of running to each light pole and performing increasing reps of the chosen exercise. PAX were instructed to learn at least one fact about their partner during the circuit.
      Circuit 1 – Burpees
      Circuit 2 – BBSU
      Circuit 3 – 4 Count Pickle Pounders IC  (YHC was informed his cadence was off, YHC informed NANTAN that it was not as he was with The Count.
      Circuit 4 – Merkins
      Circuit 5 – American Hammers
      Circuit 6 – Bernie Sanders, Karaoke, Bear Crawls (YHC took a dose of humble pie and had to modify. A very outstanding HIM reminded me that “If you can’t do it, don’t Q it) Point understood and taken.
      We had time for 1 MOM – Fissure Kick (6”)


      YHC reminded the PAX to be authentic with everyone they encounter in their day to day. By asking questions and showing genuine interest in someone else you can change their outlook on the day or even better their life. Be an authentic person in all aspects of your life.


      As mentioned above I had several moments when I thought I was out of gas. It was brought quickly to my attention and I corrected. From now on I will only Q what I can do. 
      There was also a complaint of lack of instruction. Upon further investigation, it was determined that ears were closed during the said instruction. Just kidding Fiss!!!


      Still Hollow Half – August 4th
      GORUCK TOUGH August 17th
      Cam Run – August 25

      Big Ole Tire


      QIC: Lugnut
      Date: 07/10/18
      PAX: Cherry Log, Ducktales, Early Bird, Mr. Clean, Prosciutto, Radiohead
      AO: The Huey


      Comfortable, Humid(Wet), July in TN

      The Disclaimer

      I am Lugnut. I will be your Q today. Push yourself, don’t hurt yourself. I am not a professional. We will help you to your car if you get hurt.


      Mosey around the Track
      SSH x 15 IC
      IW x 15 IC
      Cotton Pickers x 15 IC
      SSH x 15 IC
      MNC x 15 IC
      Squat x 10 OYO

      The Thang

      This was YHC’s VQ and I wanted it to be a memorable one. After being up all nite with Qdrenaline, I was ready to issue a beat-down. Upon arrival, mumble chatter ensued as to the giant tire, as well as the ceremonial release of a rat as is custom at all VQs with Prosciutto. 
      Supposed to be DORA. Nope
      The PAX chose a partner and went to one of four stations for 5 minutes.
      Station 1 – Tire Flip – Flip a 350# tire 15 yards and back till time is up.
      Station 2 – Dips on a Bench
      Station 3 – Sled Drag
      Station – 4 Curls for the Girls
      PSA – Any exercise when done for 5 minutes is a beat-down.
      Bear Necessities
      Bear crawl around the love shack 2.0 and then burpees OYO
      Bernie Sanders Back Around
      Army Crawl to track and then BBC
      Lunge Back were we started.
      Wheelbarrow back to the flag.
      Flutter Kicks (Six inches Lugnut, Six Inches)
      Freddie Mercuries


      Thanks to the HIM’s that made it out to the gloom for my VQ. We spoke to the power of F3 and being there for your brothers. We all go through difficult times and the friends made here are hard pressed to fall through the sifter.


      Hero Ruck coming up on Sunday, Fissure or Clean for details.
      Still Hollow Half on August 4th
      GORUCK Tough on Aug 18th. See Lugnut or Ducktales for details. Be sure to check the rucking channel for other opportunities.