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Making S.H.I.I.T. Fun

QIC: Whittler
Date: 10/02/2018
PAX: Candu, Care Bear, Deep End, Early Bird, Fissure, Free Candy, Laces Out (RESPECT), Moondance, Peanuts, Sunshine, Two By, VSquared
AO: Hill City

Conditions

A crisp 71 degrees with a slight hint of BO

The Disclaimer

I am not a professional.  This workout was put together last minute so excuse the disorganization.

COP

All PAX gathered around the Rhino with a few stragglers getting there late.  A burpee penalty was assessed due to a lack of flagage.
SSH slow x 20
Good Mornings x 15
Cotton Pickers x 15
Windmills x 15
Willie Mays Hays x 16
Arm circles both directions x 15
SSH medium speed x 20
Plank x 10
Plank Jack x 10
Finkle Swings x 15 each leg
Toe Squats x 10
SSH fast x 15

The Thang

The six then proceeded along the riverwalk, grabbed a rock, and settled under the bridge
Super High Intensity Interval Training (S.H.I.I.T)
The idea here is to do as many reps as possible for 55 seconds, rest for 15, then move to the next exercise.
Burpees
Curls
Flutter kicks
SSH
Overhead Press
Body Builders
Merkins
Up downs
Freddie Mercury
Shoulder taps
Side Shuffle
Real Deal Holyfield
BBS with the rock
Suicides
The six then lined up and did a Plank railroad.  Once this was finished, we replaced our rocks and moseyed back to the Rhino
MoM
LBC x 15
Pretzel crunch x 15 each way
Heel touches

COT

I felt that it was important to remind the PAX of the credo of F3 as well as the mission of F3.  We all come out for a workout but the impact could and should be so much more.  By committing each and every day, we are committing to not only support our brothers but also advance the mission of F3 which is to plant, serve, and grow.
Leadership is not about being the best.  It’s about making everyone else better.  I saw this and it really spoke to me about the third F in F3.  This hammers home the “I am third” mentality.  F3 builds us into leaders if we allow it to.  However, that leadership is not for our own benefit, it is for the benefit of others.

 

News

Training Day with F3 Nashville October 13
Two year anniversary/Cleveland Launch November 17

Upcoming Qs

Mr Clean returns to Qing on Saturday at the Landfill!

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BLIMPS @ Beast Ridge

No Whining

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: 72 deg. F

I am not a professional, and you did the hardest part…..You Showed UP!!!

WARM-UP:
 
– SSH x 25 IC
– Abe Vigoda (Windmill) x 15 IC
– Little Baby Arm Circles x 15 IC
– Reverse Little Baby Arm Circles x 15 IC
– Moroccan Night Club x 15 IC
– Imperial Walkers x 15 IC
THE THANG:
Start out with Indian Run from parking area around park to Soccer Field.
B.L.I.M.P.S. with 100 Yard run across field and back.

B= Burpee’s (x5  OYO), L= Lunges (x10 OYO), I= Imperial Walkers (x15 OYO), M= Merkins (20 OYO), P= Plank Jacks (x25 OYO), S= Squats (x30 OYO).
At the completion of all 6 stations, plank until 6 is complete.  As a unit all PAX run 50 yards x2 back to starting point, rinse and repeat (4 rounds).
“MARY Go Rounds” – Each PAX picks and leads one Mary (x15 IC).  American Hammer, Flutter Kicks, Pickle Pounder, LBC, Bicycles, Heal Touches, Hello Dolly, Rosaletta’s.


COT
Life is all about Attitude:  10% what happens to us and 90% how we react to it (Charles Swindoll).  Make the best of your day and more importantly make someone else’s day better!

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Get To THE CHOPPER

QIC: Ducktales
Date: 09/18/2018
PAX: Geek squad, Milkman, Radiohead, Snowflake, Steam Engine
AO: The Huey

Dark, Gloom

NO FNG, Disclaimed that I dont know your injuries, I am not a Professional, YET.

Warm up

We focused on Broga this morning for a great warm up. Confirmed our Down dog from up dog. Lots of Warrior pose because sounds cool.

 
Mosey to Basketball Courts
10 Wallmart burpees
Mosey to back parking lot
10 more wallmart burpees
Mosey to Back street
We moved through the gloom fog, for 10 mericans in cadence.
Mosey to pavilion
10 Table Let lefts
Boat to canoe
the we Moseyed bad to the chopper to evade the predator.


BALL OF MAN

Moleskin

No Excuses reference to post by Dredd

News

Growruck coming up paid for spots available.
 
 

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One Hot Minute

QIC: Prosciutto
Date: 09/29/2018
PAX: Care Bear, Cherry Log, Choir Boy, The Count (Respect), Doodles, Fabio, Free Candy, Geek Squad, Peanuts, Ringwald, Rug Doctor (Respect), Secret Sauce, Sidewinder (Respect), Snowflake, Venus, VSquared
AO: Landfill

Conditions

65, 95% humidity and 100% chance of getting better, one minute at a time.
You always know when we’re in the 60’s because Snowflake busts out the Gator sweatshirt.

The Disclaimer

Delivered and off we went!

COP

Dynamic Stretch Routine
**Run to Bottom of AO
Merkins x 10 IC
Prisoner Squats x 10 IC
Angle Grinders x 10 IC
SSH x 15 IC
Plank x 12 IC
Hillbilly’s x 10 IC
Plank x 10 IC
Memphis Mommy Makers x 8 IC
* Recover

The Thang

Circle Burp:
Pax circle up, everyone performs the exercise called out and each pax (in a clockwise fashion) has a chance to call ‘Down’. When they do, everyone stops the called exercise and performs one burpee. 17 pax meant 17 burpees at every stop.
Round 1:
SSH & Burpee
* Bernie Sanders to Dog park – parking lot
Round 2:
Squat & Burpee
* Bernie Sanders to next lot up hill
** Pax were given an options, like let’s make a deal, pick between door number 1 or door number 2; door number one was chosen, so the exercise was Mountain Climbers (instead of plank jax; suckers!)
Round 3:
Mtn Climber & Burpee
* Bernie Sanders to playground
At this point, the pax were sucking wind, so it made sense to mosey to bottom of hill, and do one more bernie sanders up the hill to the pavillion.
Red Hot Chili Ruckers:
Pax line up – counting off Ruck’s and Non-Ruck’s (1’s & 2’s). The group of Ruck’s will wear a ruck and run ~100 yards and then do an exercise of 20 reps while wearing / using ruck at the other end; then return back to startex.
Meanwhile, the group of Non-Ruck’s will perform exercises while they wait – in cadence.
When the Ruckers return, hand-off ruck and assume the others’ exercises. When second group comes back, go to next round. This was simple. Of course, the pax made this harder than it needed to be. It’s really really really easy. Even still, the over/under was 300 questions. Since it’s a betting Saturday of football, I took the over, for your situational awareness (FYSA), and won.

Round 1:
Ruck’s: Ruck on – run 100 yards; Prisoner Squats x 20
Non-Ruck: SSH IC
Round 2:
Ruckers: Ruck on – run 100 yards; Ruck off and hold overhead – BBSU x 20
Non’s: LBC IC
*YHC had high hopes for this, but we ran out of time, so all pax return to pavillion, grab a sip of water and then circle-up for 3 rounds of Wheel of Merkin with a twist.
Wheel of Merkin with a twist: First two rounds at every pax all pax did one merkin. Second round was two merkins per pax.  Then, third round was each pax performs 3 merkins himself while all other pax hold plank. Killer!

COT

We discussed the accountability we each need to have for the other.  Check in with one another, even in each other’s absence from time to time. We discussed the mission of F3. Discussed what we mean by giving F3 away to all men who need it

Moleskin

17 is the biggest group I’ve ever Q’d… And it was an honor.  As a result, there were lots of burpees. At least 50 in 10 minutes of linear time.  The playlist was on point; something for everyone. Originally intended on doing something related to the one hot minute theme/album from RHCP, but then called an Omaha. Rucking is going to take off in our region soon enough. Guys were eyeing the rucks and realized they could do it. Cannot wait for the next big Light, Tough or Heavy event. We used english words today, despite twitter trolls suggesting otherwise.

News

October 13th – Training Day – Convergence with Nashville at the Landfill
November 17th – Cleveland Launch & F3 Chattanooga 2 year anniversary

Upcoming Qs

Go Fish; f3chattanooga.com/q-schedule
 

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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.

COP

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

COT

 

Moleskin

@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.

News

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

Upcoming Qs

see website for details… batteries not included…..
 

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West Coast Jab-Cross

QIC: Sunshine
Date: 09/27/2018
PAX: Candu, Care Bear, Deep End, Early Bird, Fabio, Fissure, Flemish, Goose, Kit Kat, Moondance, Ringwald, Sundance, Two By, Whittler, VSquared
AO: Hill City

Conditions

Rainy, soggy, low-70s temp.

The Disclaimer

This is F3. I am not a professional, you are here on your own accord. We will push hard, but know your limits. Modify is necessary. If you get hurt, we will help you to your car.

COP

  • Side Straddle Hop x15 in cadence
  • Little baby arm circles x15 in cadence
  • Cross body arm circles x10 in cadence x2
  • Willie Mays Hays x16
  • Merkins x10 in cadence
  • Mountain climbers x20 in cadence
  • Bicycle kicks x20 in cadence
  • Imperial walkers x15 in cadence
  • Side straddle hops x15 in cadence

The Thang

Mosey from the Great Hall to the Hill in Renaissance Park going along the river. High knees, ass kickers, and karaoke mixed in to get the legs loose.
At the Hill, PAX partnered up with someone of similar height:

  • Partner 1 – Jab-Cross x25; Partner 2 – Dodge punches
  • Partner 2 – Dash to the top of the Hill; Partner 1 – Burpees/Bench Dips/Jump Squat/LBCs/American Hammers while Partner 2 dashes
  • Partner 1 and Partner 2 trade off for five rounds

Mosey down to the River, grab a rock:

  • Partner 1-Partner 2 stand back to back passing the rock back and forth

Mosey to the Blue Rhino, high knees, ass kickers, and karaoke mixed in.

Mary

  • Superman overhead press x20 in cadence
  • Pickle pounders x15 in cadence

COT

The core tenant of Reform Judaism is tikun olam — healing the world. We do that through mitzvot, or good deeds, the highest of which is saving a life. While we may not be directly saving lives, F3 gives us the opportunity to help PAX overcome what is holding their lives back, and allows us to enhance our impact when volunteering and engaging in community service which indirectly work to save lives. Recognize the importance of what you do everyday.
 

Moleskin

Each round on the Hill was a bit slower than the previous, except for V-Squared who used a box top to sled down. 

News

Convergence on 10/13.
 
 

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HMS Mosey

 

QIC: Sidekick
Date: 9/25/2018
PAX: Fast Lane, Threeskin
AO: Beast Ridge

Conditions

73 and a bit damp…

The Disclaimer

I am not a professional.  This is F3.  Push yourself but modify where necessary.

COP

Threeskin had our warm up this morning.  Getting us started right
SSH ICX20; Mosey to the first pavilion; Willie Mays Hays ICX15; SSH CIX15; Static Lunge on bench with Baby Arm Cirlces ICX10; Reverse ICX10; Switch Leg and repeat

The Thang

HMS Mosey is the designated title as I felt like we were a Ferry Boat from one Pavilion to the other.  Distance between the two was about 0.4 mile.
Pavilion A – Super Dips ICX15
Mosey to Pavilion B
Pavilion B – Bench Press the table ICX10; Calf Raises with Table ICX15; Ircans ICX10; Modified Finkleswings on table ICX10 each leg
Mosey to Pavilion A
Pavilion A – Dercans ICX10; Super Dips ICX10
Mosey to Pavilion B
Pavilion B – calf raises/table curl combo ICX10; Bent over rows with table ICX10; Dercans ICX 10
Mosey with change of scenery (around the arena) to flag.  Stopped for a qucik Mercan ICX10 on the way
Total of 2.3 miles
 

COT

Talked about my appreciation for these guys being so consistent at the Beast and how we develop Qs for the future.  Talked with Fast Lane about preparing himself for a VQ, he is ready

Moleskin

We were wide open this morning with the humid wind in our hair, except threeskin…. he has no hair.  but he detects the rain better than we haired humans do…

News

Training day on 10/13 at Landfill
Cleveland Launch 11/17

Upcoming Qs

The Count on 10/1
Sidekick on 10/3
 

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Coverage You Can Count On

QIC:Candu
Date: 09/25/2018
PAX: Two By, Sidekick, Prosciutto, Flemish, Sunshine, Goose, Care Bear, Fabio, Jabooti, Whittler, Deep End, Doodles, VSquared, Moondance, Fissure
AO: Hill City

Real Rainy

I’m Candu, not a professional, push yourself and push each other, modify where necessary, we’ll take you to your car if you get hurt.

COP

Mosey to Great Hall

  • SSH x 15 IC
    Good Morning Sunshine x 15 IC
    Imperial Walker x 15 IC
  • SSH x 15 IC
  • One Legged Bulgarians x 10 each leg OYO
    Squat x 15 IC
    SSH x 15 IC
    Lunge x 15 IC
  • SSH x 15 IC
  • Merkins x 10 IC
  • Shoulder Taps x 15 IC
  • Plank Jacks x 15 IC
  • SSH x 15 IC

The Thang – Columns your legs can count on!

Pax split into groups of 4
Each group gets a column
Each column is a station
Round 1
Starting at The Slope, one Pax will do 10 each Decline Merkins then 10 Incline
Pax runs to next column, tags out, next Pax runs to following column, tags out, etc.
Last Pax sprints down entire row of columns. That’s 1 round.
Round 1: Wall Sits, run to next column
Round 2: Reverse Lunges, bear crawl to next column
Round 3: Regular Lunges, crab walk to next column
Round 4: Squats, side squat walk to next column
Round 5: Dealers Choice – Teams pick other team’s exercises

COT

Leaders set the tone. Set the tone leading F3, in your home with your family, at work with your colleagues, and with your friends in your community, Always set the tone when leading, it allows the group to realize expectations. 

Moleskin

“There are only 2 ways to live your life. One is as though nothing is a miracle. The other is as if everything is.”  -Albert Einstein

News

Oct. 13th Nashvegas at The Landfill 

Upcoming Qs

VQ from Sunshine at Hill City tomorrow!
 

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BAMF

QIC: Ohms
Date: 09/26/2018
PAX: The Barn, Gamecock, Jabooti, Laces Out (RESPECT), Peanuts, Prosciutto, Ringwald
AO: Lions Den

Conditions

Hot. Wet. Sticky….TWSS

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

– SSH x 20 IC
– Burpees x 10 OYO
– Air Squats x 15 IC
– Mountain Climbers x 15 IC
– Flutter Kicks x 20 IC
– 1/4 mile Mosey around track (Karaoke’s and Bernie’s)
– Windmills x 15 IC
– Cotton Pickers x 15 IC
– SSH x 20 IC

The Thang

– Burpees x 10 OYO
– Air Squats x 15 IC
– Merkins x 15 IC
– Flutter Kicks x 20 IC
– Indian Run one lap around track
– Burpees x 10 OYO
– Air Squats x 15 IC
– Merkins x 15 IC
– Flutter Kicks x 20 IC
– 50 yard All Out Sprint x 3
– Box Jumps to top of Stadium Bleachers x 2
– 50 yard Partner Carry (switch partners & repeat)
– Indian Run one lap around track
– Burpees x 10 OYO
– Air Squats x 15 IC
– Merkins x 15 IC
– Flutter Kicks x 20 IC

Mary

– LBC x 25 IC
– Plank x 30 IC

COT

“Take the time to be thankful for everything that you have. You can always have more, but you could also have less.”

Moleskin

  • Nomad Gamecock actually does not like the Gamecocks at all…but the one guy who does actually prefers Cured Ham over Chicken?
  • Jabooti pretends like he hates box jumps, when in reality he looked like a damn frog on those bleachers.
  • Peanuts is a cool dude…but he did not have peanuts for dinner last night…not with his merlot at least.
  • In all honesty, my own workout whooped my tail. Proud of all the guys that came out today to break the attendance record at Lions Den.

Upcoming Qs

  • Sunshine VQ @ Hill City

 

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No Excuses

QIC: Ducktales
Date: 09/13/2018
PAX: Geek squad, Milkman, Snowflake, Steam Engine
AO: Huey

Conditions: Almost Fall Yall

The Disclaimer: Not at all a professional.

COP

We got centered with a great Warrior Flow and the classic SSH

The Thang

We get stronger at running because I have been inspired by the other AO I have posted at that run lots, then confirmed by Kodak’s moleskin VQ at Huey where he ran us together because he does not like running either, but we can get sharper together.
5 Walmart burpees
Run
10 Mericans
Run
Wall Squat
While wall squatting we continued
Mohammad Ali
Ask everyone to focus on a target while throwing punches, my father taught me this on our punching bag that I still own, and that I am now teaching my sons and you men.
Continues Wall Squating wiht Joe Frazier
Run
10 burpees

Table leg lifts and lowers

Boat to Canoe
To get us home

COT/Moleskin

I was inspired for this workout by Dreed’s post “NO EXCUSES” we discussed the 5 excusses in detail.  CIRCLE OF TRUST
BALL OF MAN

News

Growruck12 coming up