Backblasts

Chatt-Town launch part 3 once again got started in the wee hours of The Alpha. While 5 were committed to come, one fartsacked so strongly his alarm was nonexistent within his dreams – after Tuesday, YHC knows precisely the feeling – one had a foot boo-boo and could only come to say farewell at 4am, and that left 3. Fortunately when you have a Hot Sauce birthday, 3 is 2 more than you really need. While I know you wish to learn more about that car ride, what happens in Vegas, stays in Vegas and that is good enough for me. Let’s just say we made it. So did Roadshow, returning home from Knoxville and Chatt’s own Plug. With a couple minutes to go, I was caught in awe of the #SF and a thing of beauty it was. Plug asked me to review the depth to which that beauty was plugged into the #bigball. Someone advise Plug to request more appropriate counsel in the future.
Babyface starts with a brief mosey around the ballfields looking for the biggest hill of the AO. Somehow, Dreadmill is located on the lone flat section of this town. Not to be deterred, Baby locks in adjacent to a small mound for warm-ups. These were definitely not Baby’s best warm-up calls, but in his defense, he was not originally scheduled to handle warm-ups. 15 SSHs, 10 copperhead squats, 10 merkins for a total of 35, which coincidentally is the very new age of the birthday Hot Sauce.
What went down:
Over to said small mound for a type of 11’s, but call them 35’s. Start with 10 merkins at the path, run to the top of the mound for 25 squats, work until the numbers are inverted. Stop ever 2 minutes on Babyface’s call for 35 LBCs. By the time this was done, so was half of the workout, so let’s move on to Crack.
Mosey to the Champion’s Club for 4 corners. Face the ball fields during every run with 10 LBCRs, 20 dying cockroaches, 30 American hammers, 40 flutters. Flutters were selected with the largest number as they are also the easiest to execute. Not today. The Alphas played football on Thursday and were all sore in the same pelvic/hip region. These were easily the worst flutters I have done in my entire life. Roadshow heard those midwife noises coming from 3 grown men during a simple flutter and may never come visit our AO. Justifiably so. It sucked just enough to rinse and repeat.
Over to the boulder pile lining the river for Genuines, shoulder presses, low curls, high curls, and skull crushers.
Finally, back to the flag parking lot for suicide 40s. Start with 10 J-Los and 30 hip slappers invert them as we run median to median. Back to the flag and knock out 13 burpees.
COT

• Prayers for Chatt-town, the children and their families from earlier in the week, this AO and the men around here for F3 to have a positive impact.
• Prayers and praise for a glorious Hot Sauce birthday and many more still yet to come.
• Thanksgiving time of year with so much to be thankful for.

NMM

• We men of Alpha, both last week, this week along with those that could not come have truly enjoyed being a part of this launch. Many of us have heard about what a wonderful community Chattanooga is and we take pride in helping F3 strengthen the community even greater. With men like Plug leading the charge, there is no doubt this is a great place for F3. This dude even tried to convince his 70-something YO pops to come join. Maybe next time!
• Roadshow lived up to his name and put on a show on the road. We may not have caused him to even break a sweat, but at least he can go home and show his buddies the Genuine. Hopefully he can tap into his local sad clown buddies and eventually some of them to partake in a local F3 workout.
• Party hats were distributed prior to the workout with the 10 burpees on the line for any hats that fall. I think Hot Sauce shoved his inside his sweater just to ensure that would never happen. Thanks for signing his Hello Kitty card. #memories

Bon voyage, Crack!

#F3Expansion @F3Chatt @F3Chattanooga @F3Alpha (Guest Q)
2nd Saturday of the new AO in Chattanooga got off to fine start with folks coming in from @F3Alpha and several F3 transplants to the Chattanooga area. The pax started showing up dressed like the great arctic winter was approaching. One FNG asked if we were going to stretch together to which Foghorn told a great story about his high school football coach. Does a dog stretch before chasing a car? Nope, but a dog also licks his own twig and berries (if he’s still got those). We did not stretch and did our best to catch the car this morning. That’s where that analogy ends though. Well, most of us don’t know and don’t want to know what Def Con 2 does when he’s not at F3, but YHC will leave it at that.  Here’s what went down:
Warm up – Mosey around parking lot…In cadence SSH, Squats, Mountain Climbers, Merkins.
Dora 1,2,3

• 100x Makhtar N’Diayes
• 200x Monkey Humpers
• 300x LBCs

Mosey to baseball field…
‘Round the bases – with partner:

• Wheelbarrow to 1st base – 5x Burpees
• (switch places) Wheelbarrow to 2nd base – 5x Burpees
• Partner carry to 3rd base – 5x Burpees
• (switch places) Partner carry to home – 5x Burpees

10 count rest

• 4x Lunges 4x broad jump to 1st base – 5x Merkins
• 4x Lunges 4x broad jump to 2nd base – 5x Merkins
• 4x Lunges 4x broad jump to 3rd base – 5x Merkins
• 4x Lunges 4x broad jump to home – 5x Merkins

Mosey to outfield – 18x 8-count Burpees
Mosey to rock pile – exercises with rock

• Full Curls
• High Curls
• Low Curls
• Skull Crusher
• Skull Crusher – Hold over head (and listen to Foghorn chat….ugh that rock is heavy)
• Curls ’till you can’t no more (some lasted longer than others and kudos to those with the quartz boulder)

Indian Run to benches
Exercise on benches – In cadence

• Dips
• Derkins
• Dips
• Derkins

Mary – In cadence

• LBC
• American Hammers
• Dying Cockroach

Name-o-rama – three FNGs got to share a bit about themselves and here’s the results:

• DirtyGov
• Demo
• Laces Out

COT – Prayers for loss of young mother (Meredith), prayers for Laces Out 2.0 going under the knife for open heart surgery.
Moleskin –

• Great mumble chatter out there this morning, Gus seems like he’s got the gift of gab
• Derkins at the end seemed to be a crowdpleaser
• It was an honor to Q this morning. Great AO right along the river. Strong group of pax to get this city growing. Come join us anytime you’re near the ATL.