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FLASH

QIC: Ohms
Date: 10/10/2018
PAX: Candu, Freefall, Goose, Radiohead, Steam Engine, The Count
AO: Lions Den

Conditions

Cool and Rainy

The Disclaimer

I am Ohms and will be on Q today. I am not a professional. You are here at your own free will. If you get hurt we will get you help. Modify if necessary.

COP

– 1/4 mile mosey (mixed with Bernie Sanders, Karaoke, Side Shuffle)
– Flutter Kicks x 20 IC
– Lunges x 20 IC
– Air Squats x 20 IC
– SSH x 20 IC
– Hip Slappers x 20 IC
– Cotton Pickers x 20 IC
– Windmills x 20 IC
– Side Lunges x 20 IC

The Thang

Route 66 (LAP #1)
– 1/8 mile mosey – 1 burpee
– 1/8 mile mosey – 2 burpees
– 1/8 mile mosey – 3 burpees
– 1/8 mile mosey – 4 burpees
Route 66 (LAP #2)
– 1/8 mile Indian Run – 5 burpees
– 1/8 mile Indian Run – 6 burpees
– 1/8 mile Indian Run – 7 burpees
– 1/8 mile Indian Run – 8 burpees
Route 66 (LAP #3)
– 1/8 mile mosey (with Karaoke and Bernie) – 9 burpees
– 1/8 mile mosey (with Karaoke and Bernie) – 10 burpees
– 1/8 mile mosey (with Karaoke and Bernie) – 11 burpees
– 1/8 mile mosey (with Karaoke and Bernie)
Red Barchetta
– 100 yard sprint – 100 Flutter Kick IC
– 75 yard sprint – 75 LBCs IC
– 50 yard sprint – 50 American Hammer IC
– 25 yard sprint – 25 Sweat Angels
– 10 yard sprint – 10 Heel Touches

COT

“Life goes pretty fast. If you don’t stop and look around once and a while, you could miss it.”

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B.L.I.M.P.S at the Beast

QIC: The Count
Date: 10/01/2018
PAX: Peanuts, Fast Lane, Jabooti, Best In Show, Early Bird, Whittler, Sidekick
AO: Beast Ridge (Camp Jordan)

Conditions: 71 deg. F

I am not a professional (Disclaimer)

WARM-UP:

  • SSH x20 IC
  • Abe Vigoda x10 IC
  • SSH x15 IC
  • Small Arm Circles x15 IC
  • Small Arm Circles/Reverse x15 IC

Mosey from P/L to Soccer Field by way of Play Ground parking area.
THE THANG:
6 Stations on nearside of Soccer Field.  At the completion of each full round of six exercises all PAX run across Soccer Field to other side and back to first station.

  • Burpees x5 OYO
  • Lunges x10 each leg OYO
  • Imperial Walker x15 OYO
  • Merkins x20 OYO
  • Plank Jacks x25 OYO
  • Squats x30 OYO
  • Run across Soccer Field and back to Station #1

Rinse and Repeat 3 times.
Mosey back to P/L
MARY Go Round:
Each PAX leads group to 15 IC Mary’s

  • American Hammer
  • Pickle Pounder
  • LBC
  • X and O
  • Hello Dolly
  • Flutter Kicks
  • Rosaletta
  • Planks


COT
Life is about Attitude….10% what happens and 90% how we react, Charles Swindoll
We are in charge of the Attitude we will embrace for the day, so make it a great one!

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B.L.I.M.P.S. + 2

QIC: The Count
Date: 10/04/2018
PAX: Fissure, Mr. Clean, Geek Squad
AO: The Huey (Veterans Park)
Conditions: 72 deg. F
I am not a professional (Disclaimer)
WARM-UP:

  • SSH x 20 IC
  • Abe Vigoda (Windmill) x 10 IC
  • SSH x 15 IC
  • Little Arm Circles x 15 IC
  • Reverse Arm Circles x 15 IC
  • Moroccan Night Club x 15 IC

THE THANG:
Begin on 1/4 mile track at first light pole.  After each exercise run to next light pole for next exercise.

  • First Light Pole: Burpees x 5 OYO
  • Run
  • Second Light Pole: Lunges x 10 IC
  • Run
  • Third Light Pole: Imperial Walkers x 15 IC
  • Run
  • Fourth Light Pole: Merkins x 10 IC (20 Total)
  • Run
  • Fifth Light Pole (using low balance beam) :  +2 (10 Decline Merkins and 10 Incline Merkins)
  • Run
  • Sixth Light Pole:  Plank Jacks x 25 OYO
  • Run
  • Seventh Light Pole: Squats x 15 IC (30 Total)
  • Run to First Light Pole

Rinse and Repeat 5 times
MARY Go Round:
Each PAX chooses their own Mary and leads group to x15 IC

  • American Hammer
  • Flutter Kicks
  • Bicycles
  • Hello Dolly

COT
Live life to the fullest.  Make sure you have a good balance between work and family, for when we are on our death beds, no one says, “I wish I worked more”.
Make It A Grea Day!

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Love and Light Poles

QIC: Mr. Clean
Date: 10/06/2018
PAX: Care Bear, Candu, Early Bird, Free Candy, Fissure, Goose, Rug Doctor (Respect), Sidewinder (Respect), Steam Engine, Sundance, Threeskin, VSquared, Venus, Whittler, Wort
AO: Landfill

Conditions

70 degrees. Damp.

The Disclaimer

I am definitely not a professional. You’re here on your own free will. Push yourself. Don’t hurt yourself. Let’s do this!

COP

SSH x18
BAC x10
Reverse x10
Cherry Pickers x10
Chinooks x10
Shoulder Presses x25
SSH x25

The Thang

Warning: This is my first Q after a 2 month hiatus. The Qdrenaline is VERY high! Clear Eyes, Full Hearts, Can’t Lose…Let’s Mosey to the bottom gate…

Let There Be Light
Pax partnered up. Moseyed to each light pole and completed the following.

1 Merkin 1 Bent Over Row
2 Merkin 2 Bent Over Rows
This was a progression to the 25th light pole. Pax carried coupons and switched at each light pole. We are fair here in F3

Let There Be Light — Round 2
Pax partnered up. Moseyed to each light pole and completed the following.

1 Squat 1 Curls
2 Squats 2 Curls
This was a progression to the 20th light pole. Pax carried coupons and switched at each light pole. We are fair here in F3.

Two Steps Forward and One Step Back
Pax partnered up. Moseyed two lights forward. Completed:

1 LBC while partner did 1 shoulder press…
Excessive mumblechatter ensued about YHC’s mathematical abilities….Things went south, literally, the PAX did 5 reps for each exercise until time was called…so the Pax thought
A quick MOM with a pure count from YHC and Fissure.

COT

At each interval, Pax would switch partners and learn something new about their comrade.

In the spirit of my dear friend Picasso, something I learned in 2 months off from F3. I love it very much and many of the men love me as a brother.
*Always love your neighbor as yourself
*Always show kindness when given an opportunity
*Always know humbleness is NOT weakness
*Always be the guiding, positive light for those around you
Men of F3 Chattanooga: Please know that I care deeply for ALL of you and thank you for your thoughts, prayers, and support as I battled my illness. Great to be back! AYE!
–Mr. Clean Out

Moleskin

Did you know…The Landfill only has 25 light poles? Give or take a couple… YHC is also a mathemagician and only needed the help of a surgeon to figure out the math for “Two Steps Forward and One Step Back”. Also, apparently Care Bear knew all about the excessive pole usage for today’s beatdown based on the length of his shorts and mustache…

News

Vila made a triumphant return this week!
No Huey this week.

Upcoming Qs

 Whittler
V-Squared
TRAINING DAY!!!!!

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What 1 Year of F3 Has Taught Me

QIC: Picasso
Date: 10/09/2018
PAX: Ohms, Ringwald, Laces Out, Early Bird, Care Bear, VSquared, Free Candy, The Count, Fabio, Moondance, Candu, Gamecock, Flemish, Steam Engine, Two By, Freefall, Deep End, FNG (Unknown)
AO: Hill City (Renaissance Park)

Conditions: 70 deg. F

I am not a professional, but I am wiser than I was a year ago. Here is some advice, choose to listen to it or not.

WARM-UP:
Great Hall
– SSH x 20 IC
– Chinooks x 15 IC
– Arm Circles x 15 IC
– Reverse Arm Circles x 15 IC
– Moroccan Night Club x 15 IC
– Merkins x 15 IC
– Squats x 15 IC
– High Knees x 15 IC
– Wide High Knees x 15 IC
– Imperial Walkers x 15 IC
– LBC x 15 IC
– Burpees x 10 OYO
THE THANG:
Circuit #1 (Track 1 – Mt. Midoriyama)
Start out in front of Mt. Midoriyama
Step 1: Run a lap around Mt. Midoriyama
Step 2: Bear Crawl Up Mt. Midoriyama
Step 3: Merkins x 10 At Top
Step 4: Run Down Mt. Midoriyama
Step 5: LBC x 10
Step 6: Sprint up and down Mt. Midoriyama
Rinse and Repeat all Steps x 3
Circuit #2 (Track 2 – Swampy Steps)
Start at the bottom of the Concrete Stairs (where the swamp thang lives)
Step 1: Box Jump to the top of the Concrete Stairway
Step 2: Run a lap around Mt. Midoriyama
Step 3: Sprint up and down Mt. Midoriyama
Step 4: Dips x 10
MARY
– X’s & O’s
– Flutter Kicks x 25 IC


COT
What 1 Year of F3 Has Taught Me.
A lot these items below are true elsewhere but certainly apply to F3. The items are also not the extensive list on lessons learned from a year of F3.

  1. Waking up early is the hardest part, but I’ve never regretted it
  2. Exercise definitely makes me a better person
  3. Diversity is always better than Inclusivity
  4. Your body is only as strong as your mind….most of the time
  5. Sharing a goal with a common group of people builds a solid network
  6. Solidarity can be good, loneliness is not
  7. It’s always better to have a plan and it change than to have no plan at all.
  8. It is really hard to keep a routine, but it helps if the burden of the routine is minimized
  9. Things are not always perfect…and that is ok
  10. Splashing merlot, like farting during Flutter kicks, is always funny

Countorama
Nameorama
BOM
Sincerely,
Picasso

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Huey McGuey Cluster

 

QIC: Picasso
Date: 09/25/2018
PAX: Ducktales, Geek Squad, Milkman, Radiohead, Steam Engine
AO: The Huey

Conditions

Raining, wet, hot, pretty much like a Louisiana summer

The Disclaimer

I am not a professional. Please push yourself as much as you can, but be smart

COP

1 lap around the Park
SSH x 25
Forward fold x 20
Arm Circles x 20, Reverse

The Thang

Random pieces of exercises were cobbled together. Pax sometimes would state “Remember when we did this exercise..It sucked”….and then we would do that exercise. This was a duck-tape work out that was pretty much lead in most part by mumble chatter. Listen and implement. Pax always be talking.
Title of exercises or routine
Ass kickers to the end of the parking lot
High knees to the end of the parking lot
Left Karaoke to the end of the parking lot
Right Karaoke to the end of the parking lot
Sprint to the end of the parking lot
BOYO x 10
Infinity Plank [Plank, Right Plank, Left Plank, Bridge, Merkin]
Dips x 10
DuckTales Famous Hydro Decline Merkins x 10
Incline Merkin x 10 across picnic table
Plank x 20 sec across picnic table
Right Plank x 20 sec across picnic table
Left Plank x 20 sec across picnic table
Mountain Climbers x 15
Wall Sits x 60
Wall Sits x 60. Arms out, partner tries to push them down
MARY
LBCs x 20
X’s and Os x 20
Hollow Body Hold x 20

COT

Great Job today. Way to push yourselves in the Rain.
Countarama
Namorama
BOM
 

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MARSOC Short Card

https://www.youtube.com/watch?v=uRAWaAruIwg?list=FLrKo6itQIs7VTYAkavsR5_A&w=1208&h=694]

QIC: Vila
Date: 10/08/2018
PAX: Best in Show, Fast Lane, Jabooti, Journey, Peanuts, The Count, Threeskin
AO: Beast Ridge

Conditions

The Disclaimer

COP

SSH IC x15
Imperial Walkers IC x15
Forward Fold x15
Plank IC x10
Up Dog x15
Down Dog x15
Mountain Climbers IC x12
Forward Fold x15
SSH IC x15
Imperial Walkers IC x15
Forward Fold x15
Plank IC x10
Up Dog x15
Down Dog x15
Mountain Climbers IC x12
Forward Fold x15

The Thang

Mosey around the field
Run to first corner
SSH – 15
Run to home and hold Al Gore until all catch up
Cycle:
30 Push-ups
2. 30 Air squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills (30)
6. 30 Push-ups (20)
7. 30 Mountain climbers
Run to first corner
8. 30 Flutter kicks
9. 10 Burpees (8)
10. 10 Cherry pickers (4-count) (30)
11. 30 Push-ups (20)
Run to second corner
12. 30 Star jumpers (or jumping jacks)
13. 30 Back Extensions (“supermans”)
14. 10 Burpees (6)
Run home
15. 10 Chain breakers (30)
16. 30 Push-ups (20)
17. 30 Lunges
18. 30 Hello dollies
19. 10 Burpees (4)
20. 10 Trunk twists (30)
21. 3 Max sets of dead-hang pull-ups or flexed-arm hangs (skipped)
10mom:
Call out Mary workouts from all PAX, and PAX call the count

COT

Talked about the origin of the Short Card, and that it is great for short time and limited space workouts.
Prayers:
The Count’s bro going back into treatment for cancer
EOD Soldier from North Carolina K.I.A.

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Persistence Out Of Perseverance (POOP)

QIC: Free Candy
Date: 10/04/2018
PAX: Candu, Care Bear, FNG-Freefall, Goose, Prosciutto, Ringwald, Sundance, Sunshine, Two By, VSquared, Whittler
AO: Hill City

Conditions

Fall was in the air…or was that all of the farts during the thang?

The Disclaimer

I am not a professional, you are here of your own free will. Push yourself but do not hurt yourself. Please modify if necessary. If you do hurt yourself we will help you to your car.
Question: In light of recent events with the Atlanta AO, does anyone here have a CPR certification? [Whittler said yes]

COP

 

  • Jog to the great hall
  • Side straddle hops x15 IC
  • Lunges x15 IC
  • High plank x15 IC
  • Quick transition to low plank x15 IC
  • Squats x20 IC
  • Windmill x15 IC
  • LBCs x30 OYO
  • Lay on your back, arms and legs extended.
    Pretend like someone is pulling your limbs apart to give yourself a stretch.
  • Lay on your stomach, do the same thing
  • Side straddle hops x15 IC

 

The Thang

  • Jog to the swamp
  • I stand at top, everyone spreads out evenly on the stairs making sure to fill in the spots closest to the me first, lined up in 3 columns
  • Indicate that when a single exercise is completed, during the rest period, one unlucky person at the top will come all the way to the top, run by me to the normal stairs, run all the way down to the swamp, and then run back up to the last position in their column of people while everyone else in that column shifts up one stair. I will start with one column and cycle through all of them and include myself during the long breaks
  • Q the music on the bluetooth speaker (see what I did there?)

40 sec of exercise, 20 sec of break = 1 minute
2 sets of 10 exercises (planned for 3 but ran out of time!)
2 minutes in between sets
Exercises:

  1. Side Straddle Hop
  2. Merkins
  3. Side shuffle
  4. Tricep dips
  5. Power Knees (arms all the way up making a diamond with hands, bring them down to the knee that is raised, switch legs half way through timer)
  6. Incline plank jacks
  7. Side step lunge squat (criss cross leg behind the other sideways, keep back straight, squat, touch your front toe using the inside arm then switch legs)
  8. Around the Worlds (I came up with this name) inclined pushup position, but you bring your arm behind your back as you roll around to the other side)
  9. Undertakers (Shout out to Angus who accidentally/unintentionally named this one. Mountain climbers but in low plank and bring legs to the outside of arms)
  10. Bur’s (Because it’s ½ of a burpee, duh. I also came up with this name) aka the Power jump (wide stance, arms down for a sumo squat, jump while raising hands straight up to the sky)

COT

I really encouraged you all to just be present and feel what you are feeling today because I don’t think we do enough of it. We hide our emotions, we show a few select default emotions that are impossible to see through. We feel what we think we should feel given the situation. For me, that’s the most challenging one. But what if we could be honest today? Do yourself a massive favor for today. Try to be present today. Ask yourself throughout your day what your real feelings are. Expand your vocabulary of words to describe them. Don’t just say “stressed” or “tired”. Stop coasting through your day in a mindless ‘nothing’ box and try to respond to what you feel.
I’m not perfect at this but I also can testify that it’s still a lot of work and that I wish I had started doing it earlier. One of the most important steps to my sexual addiction recovery has been the ability to A) get to the root of why I go to the actions and mindsets that I go to and B) having people to share it with and allow me a safe space to be vulnerable.

Moleskin

While running back to the Rhino, Candu requested I play ‘Sandstorm’ by Darude, then promptly lost his mind and his footing, causing him to fall harshly into the bushes when I played it .2 seconds later (No joke – I had it in my music playlist for the morning). Some say Candu is still laying there today. Nah, sike. That would go against the F3 candor of not leaving a man behind. So to remedy that, we decided to leave V2 with him. They say those two are still lurking in the bushes waiting for unsuspecting crossfitters to run by so they can shriek at them “KIP UP YOUR WAY INTO F3 YOU FOOLS!”

News

Training Day is on 10/13, show up!
 

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Serendipity

 

QIC: Sidekick
Date: 10/3/18
PAX: Fast Lane, Jabooti
AO: Beast Ridge

Conditions

71 and muggy.  Fall will never come

The Disclaimer

I am not a professional.  I am sore so we will modify all day.

COP

Slow Good Mornings X 10, SSH ICX15, Broga – Forward fold, Pike, Up dog, Pike, Up dog, Pike, Forward fold, Release, Mosey to Soccer field

The Thang

So this is my 5th Q in 6 days at Beast Ridge and I was running short on ideas.  I knew I was sore and Fastlane concurred.  Jabooty just wanted to go home.  So, on the bleachers I had a thought and we went with it.
Basic premise: We start at the bottom of the bleachers with an exercise, then work our way up the bleachers doing leg related exercises.  Once at the top, we repeat the exercise we did on the bottom and go back down the bleachers doing some sort of leg exercise.  Once complete, we slide down to the left and start again.
We did lots of stuff and turned out to be a pretty tough routine.  I will try to summarize as best I can with this, it was fluid to say the least.
Round 1:  10 Ircans, Left leg high knee step ups x 5 per bleacher step, 10 Dercans at the top, Left leg side squat down each bleacher to the bottom.
Round 2: Just like round 1 but with the right leg
Round 3: 10 Ircans, 5 squats with last being a squat jump up the bleacher, per bleacher, 10 Dercans at the top, one legged squats X 5 per leg per step going down.
Round 4: 10 dips, slow exaggerated bear crawl up the bleachers, 10 dips at top, Jump squats down
Round 5: 10 Mercans, turn sideways and put foot on next step up then squat and into a high knee step up X 5, alternate legs on subsequent steps, 10 mercans at top, down hill lunge on way down.
We have now reached the far end of the bleachers, so we take a lap around the soccer field stopping on the benches for a round of Ircans, Dercans and dips X 15 each.
Back at the bleachers, we upped the game a little bit.
Round 6: 10 Mercans and a box jump per bleacher to the top, 10 Dercans and Jump down
Round 7: 10 LBC and a box jump per step, one leg squats coming down
Round 8: 10 American hammers and a high knee per step, squat jumps down
Round 9: 10 dying cockroach and a squat jump per step, walk down
Round 10: 10 Big Boy sit Ups and a box jump per step, stay at the top
Time for another mosey so we took the long way around and stopped at the pavilion for some Dips and Dercans.
Jail Break back to the flag for a HR spike.
 

COT

Expressed appreciation to the guys for being there with me.  Encouraged them to show appreciation to someone else that day.

Moleskin

MOSQUITO.  All caps because these bastards tried to carry us away.  Holy crap did they eat us alive.  Jabooti actually started wiping his legs off because he thought that was the exercise I was leading.

News

Training day 10/13

Upcoming Qs

Vila 10/8
Whittler 10/10
 

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RIP Darth Visor

QIC:  Fissure
Date: 10/03/2018
PAX:  Cable Cutter, Candu, Ducktales, Goose, Kit Kat, Laces Out (Respect), Prosciutto, Speed Bump, The Count (Respect), Whittler
AO: Lions Den

Conditions

Slight hint of Fall in the air.  Good weather for sprinting uphill

The Disclaimer

Spoken whilst The Count fastened a tiny flag to the track fence

COP

Mosey uphill to the middle school.  First bench you come to
SSH X 50 IC
Squats X 20 IC
Imperial Walkers x 15 IC
Windmills x 10 IC
LBAC X 15 IC
Reverse LBAC X 15 IC
Dips on bench x 15 IC
SSH x 25 IC

The Thang

Mosey to the very well lit front parking lot of the middle school
Four Corners Round 1 (Bear Crawl between corners)
-25 Merkins
-50 Squats
-75 Carolina Dry Docks (broken em up)
-100 LBCs
Hold Al Gore x 20 IC
Four Corners Round 2 (Lunge Walk between corners)
-20 Merkins
-50 Squats
-75 Monkey Humpers (broke em up)
-50 Flutter Kicks
Mosey to the light pole hill
Pax ran sprints to 2nd, 3rd, 4th, 5th, 3rd then 5th with slow moseys back to start in between
done

 

COT

F3 Nation lost a brother, Darth Visor from F3 Alpha, yesterday at the end of a workout.  He and his brothers were on our minds during the workout and provided some extra inspiration as we endured those sprints together.  Here’s a message that circulated from the Alpha nantan:
We don’t have a cause of death at this point but it is a suspected heart attack. Darth was 56, was an F3 Alpha original. He went through the WO like any other, the king of mumble chatter. It was a PAX birthday Q so on the way back to the flag he was singing happy birthday as they ran. When they got to the flag for Mary he laid down quietly by himself and quickly  others realized that he was not well. Chest compressions were started and 911 was called. There is a fire station 200 yards away and they were summoned. EMS arrived and they worked on him, he was taken to the hospital and they worked on him. An hour later they called it. He was there and then gone, that quick.
We don’t know when we will be called home. Live life like you are dying since we all are. Make your peace with your creator. My bags are packed.”

Moleskin

Our esteemed weasel shaker always keeps us on our toes and reminded us later that we started 2 minutes past 0530.  Don’t get comfortable, men.  #isi #smh
It’s been an odor filled week with a hint of BO in the air at Hill City yesterday and seriously potent gas today.  Not good, guys.  Not good, at all.
We dodged incoming Red Bank Middle School employees as we mosey’d through our workout today.  None joined despite Prosciutto’s best efforts.
We spotted our very own Mr. Clean at the tail end of our workout.  Turns out he showed up a few minutes late and couldn’t find us.  Props to him for going for getting a run in.  We did lob a few insults as he sweatily passed us by.  Sure is good to have him back in the fold.
The Count helped us take a group selfie to document the new Lions Den record of 11 Pax!

News

10/13/18 TRAINING DAY AT LANDFILL – F3 NASHVILLE LEADING
11/17/18 CLEVELAND LAUNCH 2 YEAR ANNIVERSARY EVENT

Upcoming Qs

10/4  Hill City – Free Candy

10/4 Huey – The Count

10/6 Landfill – Mr. Clean returns!!!!!