We’re playing flag football but this is still F3 and I’m still not a professional. Let’s have fun and not hurt ourselves
COP
We did a little SSH and stretching in cadence while we waited for the sun to come up a bit
The Thang
Flag Football
7 on 7 with two subs for each squad. Played until close to 8am.
Moleskin
We had more than enough PAX (three FNGs!) to get the job done on this fine morning. In fact, almost too many. Snowflake and Sidekick were named captains (based it on rugged good looks) and picked their squads. Teams were even if you don’t take into account the scheming ways that team Sidekick possessed.
Team Sidekick got out to an early lead but Snowflake and gang valiantly came back to tie the game by 8am (this is disputed by some men of integrity but agree to disagree). Neither team scored on their final possession (also in dispute by some men of integrity but agree to disagree) and we left tied. Lame. I know.
Next time we play we all agree we should have a bigger field and a better sense of the rules like what exactly makes an “end zone.”
Big props to Mr. Clean for providing the flags today. He’s been recovering and hopes to be back out in the gloom next month. Can’t wait to have him.
Three FNGs is great. September has been a great month for new guys.
News
Training Day – 10.13.18 – led by F3 Nashville at the Landfill
2 year anniversary CSAUP – 11.17.18 – details TBD
QIC: Laces Out (Respect)
Date: 09/11/2018
PAX: Best in Show (Respect), Cable Cutter, Candu, Care Bear, Ducktales, Fissure, Flemish, Franzia, Geek Squad, Kodak, Ohms, Ringwald, Sidekick, Snowflake, Speed Bump, Steam Engine, Sunshine, Threeskin
AO: Hill City
Conditions
73o and muggy
The Disclaimer
COP
15 SSH IC
15 Finkle Swing each leg
15 SSH IC
15 Imperial Walkers IC
15 Butt Kickers IC
15 SSH IC
10 Slow Merkins IC
20 Plank IC
15 SSH IC Mosey to Market Street Bridge
The Thang
Partner Run (Carry partner 2 light poles/switch twice)
½ way across bridge stop and 25 Merkins OYO Mosey to end of bridge
Run down the water stairs and run up stairs
Run down stairs and box jump up stairs Mosey to Fish Steps Dora – Over steps of Fish Steps while partner does exercise and then switch:
100 Decline Merkins on bench/wall
200 LBCs
300 squats
* Due to time, had to cut short on the squats
All did 10 squats IC before departing Mosey to Market Street Bridge
Partner Run (Carry partner 40 yds/switch)
½ way stop and let pax catch up Mosey to end of bridge; wait for six. Mosey back to Love Shack
COT
343 firefighters 110 stories (1980-2226 steps) 2996 people died At 9 p.m., Pres. George Bush delivered a televised address from the Oval Office, declaring, “Terrorist attacks can shake the foundations of our biggest buildings, but they cannot touch the foundation of America. These acts shatter steel, but they cannot dent the steel of American resolve.” We have a stronger nation as a result of what we went through on 9/11/01. However, remember the Lord is our strong tower, which will never fall. Jesus was provided as our rescuer. If you know Him as Savior, you understand what I’m talking about. Psalm 82:4 “Rescue the weak and the needy; deliver them from the hand of the wicked.”
QIC: Sidekick
Date: 09/24/2018
PAX: Early Bird, Fast Lane, Journey, Threeskin
AO: Beast Ridge
Conditions
73 degrees and Very Gloomy
The Disclaimer
This is F3. I am not a professional. Modify if necessary. Push yourself and have fun
COP
SSH ICX15, Broga – Forward Fold – Pike – Up dog – Pike – Up Dog – Pike – walk in and stand, 3rd Grade Exercises ICX15, Left over right toe touch, Right over left toe touch
The Thang
King of the Road We needed to travel (again) today so we set off on our mosey. I had planned for a few stops along the way to do some exercises.
1st stop – Bath house – “Armchair Quarterback” – Wall sit (that’s the chair); Balls to the wall and hand walk to the other end of the wall (that’s the arm). We did this twice.
Mosey to far pavilion
2nd stop – Pavilion – This pavilion has a lot of nice heavy tables. So, naturally we need to pick them up. 1st – Derkins ICX10; 2nd – calf raises with coupon (table) ICX15; 3rd – Bent over rows with coupon (table) ICX15; 4th – Reverse Inverse Lat pulls with coupon (table) ICX10; 5th – Super Dips (Feet up on the next table) – ICX10
Mosey to Bass Pro
3rd Stop – Ab work – LBC ICX20; Spongeman ICX10; Supermans with left and right lean
Mosey back to flag
Overall trip was 2.5 miles
COT
COT today was about doing things that we are not comfortable with. I pointed out that we were all middle age-ish, all overweight-ish, all out of shape-ish, and weren’t built for running distances. So, how do we get better?? Run. Life is the same way. We must face things that we are not great at or comfortable with and get better.
Moleskin
We talked about flag football and how sore we were. next time we need to do that at the Beast
News
10/13 Training Day
Upcoming Qs
Candu at Hill City Tuesday
Vila at the Beast on Wednesday
QIC: Speed Bump
Date: 09/18/2018
PAX:
AO: Hill City
Cool, almost Fall like, <70 degrees
It’s 5:30am and welcome to F3. I am not a professional, you are here of your own will (and we are glad), modify as necessary, if you get hurt, we will get you back to your car.
COP
Side Straddle Hops IC X15
BROGA – Forward Fold – Pike – Up Dog – Plank – Right hand up –Plank – Left hand up,
Superman X3
Left lean and Right Lean
Seal Jacks IC x12
3rd Grade exercises ICX12
Mercans ICX12, SSH ICX15
The Thang
Mosey up to the bridge of death (a.k.a., the walking bridge) Start on Frazier side, intermittent stops to complete a whole BLIMPS circuit, alternating between Bernie Sanders and forward facing run.
Burpee x 5
Lunge x 10 (each leg)
Imperial walker x 20 IC (start slow, halfway through speed up)
Slow Merkins x 10
15 Plank Jacks
20 Air Squats
Upon completion of the first bridge run 30 Side Straddle Hops. Start on Ice Cream Show side, intermittent stops to complete a whole BLIMPS circuit, alternating between Bernie Sanders and forward facing run.
Burpee x 10
Lunge x 10 (each leg)
Imperial walker x 40 IC (start slow, halfway through speed up)
Merkins x 20
30 Plank Jacks
40 Air Squats
Mary:
Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutter kicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks. Rinse and repeat as needed. The real crowd pleaser is to work your way down the cadence ladder 7,6,5…
American Hammers
COT
Today, your word of the day is honesty. This one is tough for me because I have grown up about as insecure as you could imagine. I lived behind lies from my earliest memories, and struggled to let people in by being honest with them. Start simple. If you are pumped about your job, tell your boss how grateful you are. If you are feeling weary, thin, beat down by the punches of daily life, tell your wife, tell your friend, tell a fellow F3 brother. If you are worried about what’s coming down the road, open up. If you can’t wait for what’s next, share so we can celebrate with you. Whether you believe it or not, we live in a culture that denigrates men who share with others. Understand that most guys out here, even, aren’t used to living in and around other men who are honest about what life is tossing at them today, this week, this year. Whether your life is full of joy or sorrow, talk about it, share it with the people around you.
Moleskin
The PAX LOVES running the bridge, especially Prosciutto.
News
Convergence on October 13 with Nashville F3. Mark your calendars!
QIC: Steam Engine
PAX: Geek Squad, Radiohead, Ducktales
AO: Huey
Date: 09/20/2018
Conditions: A modest 70 degrees give or take. I’m not a meteorologist and I forget to look at the temp in the AM.
Disclaimer was given as we gathered our water jug and headed over to the basketball court.
COP:
Windmill IC 12x
Cotton Pickers IC 12x
Imperial Walkers IC 12x
Alternating Toe Touches IC 12x
Little Baby Arm Circles IC 12x
LBAC Reverse IC 12x
Explained how I was upset that I missed probably the best boxing match of the year on Saturday. So this Q is inspired by boxing we will have 12 3 minute rounds. So in this corner:
Corner 1:
1. Jump Rope
5. Jump Rope
9. Jump Rope
Corner 2:
2. LBC
6. RBC
10. American Hammers
Corner 3:
3. Burpee
7. Jump Squat
11. Bear Crawl
Corner 4:
4. Shoulder Press
8. Curl
12. Bent Over Row
Start the round in one of the corners and after 3 minutes rotate to the next corner to start the next round.
Time
Count-o-rama
Name-o-rama
Prayer Request:
Families affected by Hurricane Florence
Health people on the IR list mostly the guys from the Huey and the hammy.
Announcement:
September 22: Memphis GrowRuck. Free spot available talk to Ducktales for details
October 13 :training day. Nashville AO will make the trip to lead a Q School.
WOD: Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given, than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing. – Muhammad Ali
Go out and try new things.
This is F3. I am not a professional. Modify if necessary. Push yourself and have fun
COP
SSH ICX20, Broga – Forward Fold – Pike – Up dog – Pike – Up Dog – Pike – walk in and stand, 3rd Grade Exercises ICX15, Baby Arm Ciclres – Reverse – Cherry Pickers – Shoulder Press – All ICX10, Imperial Walkers ICX15, SSH ICX15
The Thang
King of the Road We needed to travel today so we set off on our mosey. Jabooty wanted to bring his car, I told him no. I had planned for a few stops along the way to do some exercises.
1st stop – Bath house – “Armchair Quarterback” – Wall sit and then side shuffle to the end of the wall (that’s the chair); Balls to the wall and hand walk to the other end of the wall (that’s the arm). We did this twice. Quarterback comes from the refund the PAX wanted since they did not want to do this part of the beat down. Kudos to Fast Lane for gutting it out and finishing
Mosey to far pavilion
2nd stop – Pavilion – This pavilion has a lot of nice heavy tables. So, naturally we need to pick them up. 1st – Derkins ICX10; 2nd – calf raises with coupon (table) ICX15; 3rd – Bent over rows with coupon (table) ICX15; 4th – Reverse Inverse Lat pulls with coupon (table) ICX10; 5th – Dips – ICX20
Mosey to Bass Pro
3rd Stop – Ab work – LBC ICX20; Spongeman ICX10; Supermans with left and right lean
At this point I was asked if I would go back and get the car and come pick them up. Again, I said No.
Mosey back to flag
Overall trip was 2.5 miles
COT
COT today was about doing things that we are not comfortable with. I pointed out that we were all middle age-ish, all overweight-ish, all out of shape-ish, and weren’t built for running. So, how do we get better?? Run. Life is the same way. We must face things that we are not great at or comfortable with and get better.
Moleskin
Jabooti like to talk like he can’t hang, but he can. Don’t let him fool you guys. Although he and Peanuts were allergic to the balls to the wall.
News
10/13 Training Day
Upcoming Qs
Kodak at Hill City Thursday
Flag Football at the land fill Saturday
QIC: Prosciutto
Date: 09/19/2018
PAX: Candu, The Count (Respect), Goose, Gamecock (Willy Loman), Fissure
AO: Lions Den
Conditions
A slight nip in the air – mid to upper 60s. Goose was saying it felt “perfect” by his standards. I really couldn’t agree more. Fall is very near. All everythang pumpkin is haunting and delightful at the same time.
The Disclaimer
Delivered with half gusto. Explained that we’d stretch but to modify and not do anything you couldn’t do.
COP
To start the warm-up – two quick laps around the 400m track to the sweet tune of “Turbulence” (Steve Aoki & LIL JON — WHAT!???!)
Dynamic Stretch Routine
Plank-o-rama (staying in plank position):
Bear Hold Flow (Bro-ga stuff)
Plank x 10 IC
Plank & Point x 5 IC [Rinse/Repeat x 3 for both sides]
ST Merkins x 10 IC
Carolina Dry Dock x 10 IC
Plank x 10 IC
Plank & Kick-out x 10 IC [R/R x 2]
Moon Gods x 5 IC [R/R x 3 for both sides]
Mommy Makers x 11 IC
Shovel Flag Burpee Penalty
1 more 400m run/lap
The Thang
So, as a kid, I loved the old shows of School House Rock [nerd alert]. Several years ago, I found a rendition of one of their songs by Blind Melon and thought that incorporating it into a routine consisting of: 3 minutes of
3 exercises with
3 reps of each exercise
performed 3 times
to a 3 minute song…
In my head, I figured it would be…. “fun”. It was… anything but.
And so, the school house rock song, as luck would have it, is just over 3 minutes. It felt like fate was slamming on the gas and encouraging me to be creative. And so, it goes…
“The 3”
Non-stop movements OYO; as you complete the 3 reps, move on to the next exercise and then repeat as many times as possible until song ends
First play:
1) SSH x 3, Squat x 3, Monkey Humpers x 3 At song’s end, 400m run
Second play:
2) Mtn Climb x 3, Plank Jack x 3, Merkin x 3 At song’s end, 10 count
Third play:
3) LBC x 3, Leg Lifts x 3, BBSU x 3 At song’s end, 10 count
Mary:
Pretzel x 10 IC
COT
Given the time between the last time YHC led a workout in the gloom here (well…there was that one time, though, at the beach in July when YHC led a down-range workout with Whittler & Fissure), it gave me great pleasure to remind the guys how much I appreciate them and the impact F3 has made upon my life. I mentioned the crazy summer my family and I had and the support from my brothers. It was similar to what I said on June 18th when I q’d at the Landfill, last. Calling to mind the importance of F3, I found a few things recently that I kept laying around as a reminder. “Nothing is more important than the relationships you build. No one succeeds on their own (this includes: School, Athletics, Business, Friendships, Family, etc). It’s all about the relationships you build and maintain. Simply, you need others & OTHERS NEED YOU.
With that in mind, and with the recent 3-minute routines, I suggested that they all should now really know what 3 minutes feels like. So, the challenge was to reach out to people who are special relationships and spend just three minutes with them or talking with them. The end result is likely that you will get more out of the 3 minutes than they did. Either way, you win and they win. Make an impact today. How will you?
Moleskin
Explained the Black-eye I received late last night while singing Rock-a-bye-Baby to my 3 year old daughter.
Willy Loman (“Gamecock”) from Birmingham joined us; he’s basically one of us! Keeps joining the F3 Chattanooga gloom. Great guy even better effort.
News/Prayers
-Saturday (9/22) is Flag Football at the Landfill
-October 13 – “Training Day” w/ F3 Nashville; the Nantan’s goal of 35 pax and 5 FNG has been set! Let’s execute and over-deliver!
-Hurricane Florence victims
-The Count’s brother; treatment(s) for cancer
Perfect Condotions > 77 low humidity
QIC: Stairmaster
AO: Beast Ridge
Date: 09/17/2018
PAX: Sidekick, Threeskin, Fast Lane, The Count, Peanuts, Jabooti, Early Bird
Disclaimer delivered @ 5:30am:
This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible.
Warm up: Parking lot
-15 SSH IC exercise
-15 Imperial Walker
-15 SSH IC exercise
-15 High Knee IC exercise
-15 Wide Knee IC exercise
-15 Mountain Climber IC exercise
-12 LB arm forwards
-12 LB arm back
-15 SSH Ic exercise
Thang:
Indian Run half way down to parking lot in middle of the park. Did B.L.I.M.P s under the light post.
B. urpees x5
run down 30 yds & back
L. unges in cadence x10
bernie sanders down 30 yds & back
I. mperial walkers x15 in cadence
run down 30 yds & back
M. erkins x20 OYO
Bernie sanders down 30yds & back
P. lank jacks x25
Mosey to indoor soccer facility:
Wall sits 30 seconds > down hill x15 squats in cadence
Bear crawl up hill > 30 more sec. wall sits
Back down hill > x15 windmills
Duck walk back up hill >30 sec wall sit
Mosey back to parking lot for 5MOM:
LBC x20
6 inches 30 seconds
No Moleskin
Prayer Requests: Bob Gaskins >perseverance through cancer treatments
Those affected by Hurricane Florence
Fall was in the air with a mild 74 degrees and a hint of corn dog smell in the air
The Disclaimer
Despite my physique, I am not a professional. Work hard, modify as necessary.
COP
Began with a nice little mosey down to the lowest parking lot of the Landfill
Slow tempo SSH x 36
Good mornings x 15
Windmills x 15
Willie Mays Hays x 20
Mike Tyson x 15
Arm circles, both directions x 20
Cherry pickers x 15
Medium tempo SSH x 20
High knees x 15
Plank x 20
Plank Jack x 10
Fast tempo SSH x 20
The Thang
Because it’s fall, it makes me think of the County Fair, which inspired this workout. In addition, today is Auburn vs. LSU and I always think of the mystery of the corndog smell in Baton Rouge and on LSU fans. The County Fair
Ride 1 – Hill o’fun – Indian Run up the hill to the upper lot of the Landfill
Ride 2 – Ferris Wheel – wheel of merkin for 5 rounds
Ride 3 – The Speedway – On the soccer field, we side shuffled along the ends and sprinted the length down and back for one lap
Ride 4 – Whack-a-mole (or Whack a Pax) – at the pavilion, we lined up on the benches and did dips in the method of wheel of merkin for 4 rounds
We then headed to the “concession stand” aka the swings to do “Corn Dog Dippers” – Plank swings x 10, LBC x 10, repeat for 5 rounds til all PAX had done 50 of each
Ride 5 – Route 66 (modified) – starting at the lamp post nearest us, we did LBCs at each light post, starting with 10 and increasing by increments of 10 for 6 light poles (210 total LBCs)
The PAX were then given a choice of cresting the highest hill using a prisoner walk or jogging along the street. All PAX chose wisely the shortest distance and did a prisoner walk up the hill back to the soccer field
Ride 6 – Jacob’s Ladder – all PAX laid on their stomach and each one took a turn weaving in and out of the ladder until the end
Mary
American Hammer x 15
Small, medium, and large pickle pounder x 10 each
BBS x 10 OYO
Sidekick then informed us we had 1 minute and 15 seconds left so we did burpees until time was called
COT
YHC shared what F3 meant to him. When I began F3, I had no community, lacked many leadership skills that I didn’t know I needed, and often fell short of holding myself accountable. I started F3 so I could workout and I was too cheap to join a gym. However, over the last 10 months, not only have I improved my physical shape, my mental strength has probably improved more. With the transition and difficulties that my family and I have faced, F3 provided me the community of men to help me get through. I realized that a community of men united is much more effective than the individual.
Leadership and the ability to lead others is something unexpected that I have gained from F3. In March, I did my first Q at Hill City. Here I was, a guy who never worked out or went to a gym, leading men in a workout just three months in. It was overwhelming but I realized that I really enjoyed it. However, I still don’t think I knew what true leadership was. Many people think that leadership is standing in front of people and getting them to do what you want. While technically leadership involves getting others to do what you command, I’ve realized that it’s so much more. True leadership is not finding ways that others can serve you, it’s about learning how you can serve others. The Q isn’t here to make himself better, he’s here to make others better. I encourage everyone to look at leadership from this perspective: true leadership involves figuring out how you can serve others instead of others serving you.
Moleskin
There were lots of noises from Jabooti and the mumble chatter was strong during Mary. There was also a manliness contest taking place amongst V squared, Venus, and Free Candy. I never figured out who is “bigger”.
News
Rucking needs some help. Ducktales is trying to get it going but he needs people to participate. There are extra weight packs available so ask Ducktales for details to get into it. Try it once, you won’t be disappointed.
QIC: Speed Bump
Date: 09/13/2018
PAX: Best in Show, Care Bear, Fissure, Flow, FNG-The Cook, FNG-Two By, Goose, Jabooti, Laces Out, Moondance, Peanuts, Prosciutto, Ringwald, Sunshine, VSquared, Whittler
AO: Hill City
UUUUMMIIIIDDDD, and mildly warm.
It’s 5:30am and welcome to F3. I am not a professional, you are here of your own will (and we are glad), modify as necessary, if you get hurt, we will get you back to your car.
COP
Mosey over to the Great Hall for some warm up. The Pax completed the following exercises for a thorough warm up.
Good mornings x 10 in cadence
Side shuttle hops x 20 in cadence
Finkle Swings, partner up and do 15 each leg
Side shuttle hops x 20 in cadence
Little baby arm circles x 20 in cadence (reverse and repeat)
Plank x 15 in cadence (stay up)
Plank jacks x 15 in cadence (stay up!)
Wall sit x 20 in cadence
Alabama Ass Kickers x 15 in cadence
Side shuttle hops x 20 in cadence
Moseyed back to Mt. Medoriyama, immediately completed 20 Merkins in cadence.
The Thang
Q explained the theme of the day, “Steady Eddie vs. Frantic Frank.” If “Frank” is called out, all PAX must immediately complete 20 Side Shuttle Hops with speed.
Partner exercises:
One partner does Michael Phelps while the other partner sprints up and moseys down Mt. Medoriyama. Goal is 140. Once a group is finished, they must run up and down Mt. Medoriyama until all PAX are done.
Box jumps up the concrete steps while the other partner does lunges, go until you hit 200.
One partner does burpees, while the other partner runs around the smaller two hills. Stop when you hit 80.
The entire group of HIMs were utterly exhausted at the end of the Thang, having learned over the course of partner exercises to hate Frank and any utterance of his name.
The PAX proceeded back to the Love Shack for 5 minutes of Mary, wherein Frank was called two more times, solidifying how awful Frank actually is.
MARY:
Flutter Kicks
American Hammers
Freddy Mercury
COT
“Steady Eddie vs. Frantic Frank”. I have always been a Frantic Frank, struggling to keep myself from impatience, to put the same amount of effort into my work throughout the day, and to love the people around me no matter how they treat me. Steady Eddies are un phased by life’s circumstances, willing to ride out the ups and downs of life, while Frantic Franks are tossed about by their own emotions. As you can imagine, Steady Eddies are better leaders, husbands, community members, and friends, because they see life in full view, taking into account that some days require more patience, energy, care, etc., but each day requires the same attitude. That’s what I love about James 1:2-3, “Count it all joy, my brothers, when you meet trials of various kinds, 3 for you know that the testing of your faith produces steadfastness.” Encourage a brother to be a Steady Eddie today, and encourage them towards peace when they get frantic.
Moleskin
Jibouti and Proscuitto are to be commended for their dedication to finishing partner exercise two, and Whittler ought be complimented for his excellent Side Shuttle Hop form.
