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Black Jack

QIC: Whittler
Date: 08/13/2018
PAX: Early Bird, Fast Lane, Journey, Sidekick, Threeskin, Wort, FNG (Suns Out)
AO: Beast Ridge

Conditions

70 degrees and humid

The Disclaimer

Disclaimed.

COP

We began with an extended mosey to the parking lot with lights
SSH
Arm Circles
Moroccan Night club
Imperial Walkers
SSH (fast tempo)
Windmills
Willie Mays Hays
3rd grade exercises
8 Count Body Builders x 5

The Thang

F3 Black Jack

Exercises add up to 21.  Begin with one LBC, run 30 yards, do 20 merkins and run back.  Continue increasing/decreasing x 1 until we did 20 LBCs and 1 merkin.  Total count was 210 LBCs, 210 merkins and 40 short runs.
Mosey back to beginning parking lot.
MoM
American Hammer
Heel touches
Pretzel crunch
Flutter Kicks
time called

COT

While all eyes were on Tiger Woods yesterday at the PGA championship, Brooks Koepka kept it together and won in convincing fashion.  However, Tiger’s feat was pretty amazing given all that he’s been through.  Everyone seemed to be rooting for Tiger.  Except Brooks Koepka.  Even after winning his 3rd major in the last 2 years, the press conference after the round had a focus on Tiger Woods.  When Koepka was asked how he felt about everyone rooting for Tiger to win, he simply responded “I don’t care what other people think.”  I was pretty blown away by this.  Here is this young golfer, in the spotlight after a huge win, not caring what other people think about him.  I got to thinking about this and realized that I could and should apply this to my life more often.  We are often so caught up in how society views us and concerned about our public perception that we can lose sight of who we are.  I encourage everyone to be themselves and not worry about what others think.  We all will have times in life where people are rooting against us.  Take it in stride, keep your head up and your eyes on your own goals.

Moleskin

 

News

Happy Hour later this week.  Stay tuned for details.

Upcoming Qs

See Slack for deets.

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Better late than…

QIC: Best In Show
Date: 8/6/18
PAX: Early Bird, Journey, The Count, Threeskin, Oscar, Sidekick, Whittler, Wort
AO: Beast Ridge

Conditions

low 70’s, lots of dew….

The Disclaimer

clearly stated and understood; I am not a professional, you are here if your own free will. Let’s get better.

COP

SSH X 15
Kick Squat- gave up on this one (should have practiced it)
Mtn Climber x 15
SSH X 15
Fire Hydrants w/hold x 10
St Bernard Squat x 10 (killer!)
SSH x 15
Smashing Pumpkin x 12
Plank 15 count
SSHx12
LBAC x15
RLBAC x15
Shoulder press x15
Imperial Walker x15
SSH x15

The Thang

Little mosey to the stadium steps and then;
10 Incline Merkins
10 step ups each leg
10 Decline Merkins
Rinse and repeat x3
Then a short jaunt to the lone hill for a date with Dora;
Partnered up and
100 squats
100 planks jacks
100 Saint Bernard Squats (lots of conversation about the quads at this point)
oh, the hill run section was alternated with Bernie Sanders!
Back to the flag for a date with Mary
LBC x12
American Hammerx12
Flutter Kicks (led by another pax, lost count but it was a stupid amount, like 25)
sidekick introduced us to the “iron cross”, partner an exercise, look for this at a Q near you soon

COT

“When you feel like quitting, remember why you started”
We all started coming to F3 for a reason, why do you come to the gloom? Fitness? Fellowship? Faith?
There are 3 f’s for a reason IMO. Regardless of your reason, remember why and come back again.

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Tough Tempo Together

 

QIC: Threeskin
Date: 08/08/2018
PAX: Early Bird, Fast Lane, Oscar
AO: Beast Ridge

Conditions

73skin degrees, calm, clear, cool

The Disclaimer

This is f3, I’m not a professional, You are here to get better so lets do it together, Modify if necessary, don’t get hurt, we will be running so stay alert.

COP

Work on Tempo and Form
Good Mornings
SSHx25
Little Arm Circles – forward
SSHx25
Little Arm Circles – reverse
SSHx25
Military press
Good Mornings
Imperial Walkersx25
Tempo Squats
Imperial Walkersx25
Tempo Willie Mays Hays
Imperial Walkersx25
3rd Grade Exercises
Mosey

The Thang

Combine equal parts of Tough, Tempo, and Together add a little sweat and you get a good workout over 2 miles.
Mosey to picnic pavilion
Incline Merkins x 10 – 3skin count down, one count up slow tempo
Run to center light post and back, once you reach the pavilion double back and sweep to finish together
Dips X 10 – 3skin count down, one count up slow tempo
Run to center light post and back, once you reach the pavilion double back and sweep to finish together
Transition Merkins x 10 – 3skin count down, one count up slow tempo
(Transition Merkin – one on bench, transition to one on table top, transition to bench, and so on…)
Run to center light post and back, once you reach the pavilion double back and sweep to finish together
Big Boy Sit Ups x 10 – 3skin count up, one count down slow tempo
Run to center light post and back, once you reach the pavilion double back and sweep to finish together
Incline Merkins x 10 – 3skin count down, one count up slow tempo
Run to center light post and back, once you reach the pavilion double back and sweep to finish together
Mosey Back
MoM
Big Boy Sit Ups
Freddie Mercury
Box Cutters

COT

Circle of Trust
Counted to 4 – Namearama to follow – Announcements and Prayer requests made

BALL OF MAN: completed
Word and Thought of the Day:
Fungibul (Fun-juh-bul) – being of such a nature that one part or quantity may be replaced by another equal part or quantity in the satisfaction of an obligation.

  • We are all equal.  The structure of f3 is very important and we must respect it.  This allows us all to be ready to lead when the time comes.  Be there for each other, pick each other up, sweep if you have to, finish together.

We come to f3 because we choose to, We come to f3 to get better
We choose to be our brothers keeper, We respect the framework to the letter
We are here for fitness, We are here for faith,
We are here for fellowship, and some to loose weight
We are all very busy, our bandwidth gets low
We always come back so our friendships can grow
When a brother calls, pick up the line
It may be you calling in due time
 

News

EarlyBird on baby alert!

Upcoming Qs

 

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Parking Lot Beatdown

QIC:  Fissure
Date: 08/01/2018
PAX: Free Candy, Choir Boy, Tony Boyd aka Journey (FNG), Oscar, Sidekick, Whittler, Threeskin
AO: Beast Ridge

Conditions

70 but felt like 75, 91% humidity, wind 2 mph SSW

The Disclaimer

This is F3.  You came on your own free will.  I’m not a pro and I don’t know about your injuries so push yourself but don’t hurt yourself.

COP

“Slaughter Starter”  10 burpees, 9 squats, 8 burpees, 7 squats, 6 burpees, 5 squats, 4 burpees, 3 squats, 2 burpees, 1 squat, 10 burpees.
Lined up at first line of cones.  4 Pax held a DRP coupon.  Mosey to cones 75 yards across the lot and hand off the DRP.  Mosey back.  Next rounds went high knees, butt kickers, side shuffles then another round of moseying.  The Pax were gassed.
Circled up for SSH x 25 IC, LBACs x 15 IC, Reverse, Cherry Pickers, Shoulder press, Travoltas (or Saturday Night Fevers) x 10 each arm IC, Carolina Dry Docks x 10 IC, Hand release merkins x 10 OYO, SSH x 25 IC

The Thang

8 stations lined the front of parking island 1 for round 1

  • Burpee broad jump x 7 out then back
  • Overhead clap while holding Al Gore
  • Merkins
  • Squats with DRP
  • Bent over rows with DRP
  • Curls with DRP
  • Overhead lunges with DRP
  • Plank

Pax moved up the line when station Burpee/Broad jump was completed
Round 2 subbed Burpee broad jumps for a 75 yard sprint and back
Circled up for more SSH, Squats, Merkins then more SSH to get heart rate back up
MOM
Flutterkicks x 15 IC
American Hammers x 10 IC
Donkey Kicks x 10 OYO
Pickle Pounders x 10 IC
Flutterkicks x 15 IC
Boxcutters x 10 IC

COT

I shared a story about Jarrod Lyle, a PGA tour player who has dealt with cancer for the last 20 years.  His battle is coming to an end and it’s a tough story that hit me hard yesterday.  I have two young kids like Jarrod.  I’m close to his age.  It was a good reminder that we’ve got it made and need to be thankful.
https://golfweek.com/2018/07/31/jarrod-lyle-decides-to-stop-cancer-treatment-he-has-reached-his-limit/?utm_source=golfweek&utm_medium=recirc&utm_campaign=rail-most-popular

Moleskin

This was a bit of a retread from my recent Q at The Huey but with all new guys it worked well and the guys worked hard!

News

Cam Run  8/25 will replace The Landfill, https://www.camrunchattanooga.com/ 
Scenic City Mud run, 9/1, http://sceniccitymudrun.com/
GoRuck Chattanooga Tough, 8/17 https://www.goruck.com/event-13223/
Memphis GrowRuck, 9/21 thru 9/23, https://f3nation.com/2018/06/24/growruck-12-memphis-pre-blast/

Upcoming Qs

https://f3chattanooga.wpcomstaging.com/q-schedule/

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Christmas in July

QIC: Threeskin
Date: 07/30/2018
PAX: Best In Show, Early Bird, Fissure, Free Bird, Prosciutto, Ringwald, Sidekick, The Count, Whittler
AO: Beast Ridge

Conditions

Humid, with light fog reminiscent of snow on the ground…

The Disclaimer

I’m not a pro and I was the newest PAX in attendance.  We were all there because we wanted to be.

COP

Stocking Stuffers
Good Mornings
SSHs
Seal Claps
SSHs
Baby Arm Circles
SSHs
Military Press
SSHs
Imperial Walkers
SSHs
Lunge to Curb
Calf Stretch

The Thang

Mosey to the Soccer Field
The 12 Exercises of Christmas
[An increasing set exercise routine in the fashion of the song, 12 Days of Christmas]
Walk to starting position and skip between exercises on the count down to day one.
1st Day – 1 Incline Merkins (add a day)
2nd Day – 2 Burpees (count down each day to day 1 then add a day)
3rd Day – 3 Incline Merkins (count down each day to day 1 then add a day)
4th Day – 4 Lunges (count down each day to day 1 then add a day)
5th Day – 5 Incline Merkins (count down each day to day 1 then add a day)
6th Day – 6 Imperial Walkers (count down each day to day 1 then add a day)
7th Day – 7 Incline Merkins (count down each day to day 1 then add a day)
8th Day – 8 Merkins (count down each day to day 1 then add a day)
9th Day – 9 Incline Merkins (count down each day to day 1 then add a day)
10th Day – 10 Plank Jacks (count down each day to day 1 then add a day)
11th Day – 11 Incline Merkins (count down each day to day 1 then add a day)
12th Day – 12 Squats (count down each day to day 1 then add a day)
Mosey to the Parking Lot

COT

Counted to 10 with a slight hiccup at the count ironically.  
Namearama followed.
Encouragement to spend time on what you want to be good at. Discussed the 10,000 hrs from the book, Outliers by Malcolm Gladwell.  It takes time and opportunity to be an outlier, do what it takes to be ready.  
Work: practice, study, improve
Family: commit, unplug, play
Self: find what charges your battery the most efficiently.  The first step was showing up this morning.
Word of the Day: OHIO = Only Handle It Once

 

News

Reach out to The Count for Coin Purse’s info. 

Upcoming Qs

Fissure on Wednesday!

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22s by 2s

QIC: Sidekick
Date: 07/25/2018
PAX: Early Bird, Prosciutto, Threeskin
AO: Beast Ridge

Conditions

70 Degrees and muggy.  perfect weather

The Disclaimer

This is F3.  I am not a professional.  Modify where needed.  lets get better

COP

SSH IC X 20, Third Grade Exercises IC X 15, Imperial Walkers IC X 17, Little baby Arm Circles IC X 10, Reverse IC X 10, Shoulder Press IC X 20.  Mosey to the pavilion.  

The Thang

22s by 2s is basically like 11s, just more reps.  I combined that with more running than 11s typically has.  I think it turned out great
Title of exercises or routine
Start with 22 Derkins, run the course.  In this case, we ran to the third tree down the lot and back, which was about 0.15 mile.  2 LBC, run the course.  20 Derkins, run the course.  4 LBC, run the course.  Rinse and repeat until the Derkins and the LBC are flopped.
End result was 132 Derkins and 132 LBC, with a 5K or 3.13 miles.  Pace turned out to be about 12:10 with the exercises included.

Moleskin

Fellowship.  Was great to have some company this Wednesday and I appreciate the guys making the effort.  EB pulled an all nighter at the hospital and endured the beat down in scrubs!  AYE!!

News

VQ ALERT!!! Monday 7/30/18

Upcoming Qs

Three Skin (VQ) on Monday 7/30 @ BR, Fissure on Wednesday 8/1 @ BR

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Beatdown @ Beast Ridge

QIC: The Count

Date: 07/23/2018

PAX: Early Bird, Best In Show (Respect), Whittler, Threeskin, Fissure, Stairmaster, Wort

AO: Beast Ridge

Conditions: 67 Degrees, dark 🙂 , No FNG’s, all PAX understood Disclaimer.

Warm Up: SSH (25 IC), Abe Vigoda (slow Windmill, IC 10), Steve Earle (4 Count, IC w/Hillbilly on 4th Count, 15 total).  REPEAT.  Mosey to Soccer Stadium (by way of Picnic Pavilion and Playground), doing Black Snake Indian Run (Indian Run with last runner weaving in and out of line until they reach the front).
Routine: Hindenburg BLIMPS, 4 corners (50 Yards apart).  AYG (sprint) to first corner #1 Perform Exercise.  Run to second corner #2 Perform Exercise.  Run to third corner #3 Perform Exercise.  Run to forth corner (Home) #4 Perform Exercise.  All hold Al Gore or Plank until six completes.  Six circuits: Round #1- Ten Burpees.  Round #2- 20 Lunges.  Round #3- 30 Imperial Walkers.  Round #4- 20 Merkins.  Round #5- 50 Plank Jacks.  Round #6- Squats (25, 20, 15, 10).   Finish with AYG to Center of Field and 4 MOM’s!
Moleskin: Shared about young couple that encountered complications after the birth of their second child.  Baby had very low Platelet Count, but 1 day after delivery Mother was at Blood Center to give platelets to help her newborn son.  Message is, that life is going to be set with all sort of personal setbacks, and not only is it important how we react to them, but we need to understand that our F3 Brothers are here to reach out to and lift these issues that arise to GOD in prayer.  Also, to be there just to talk to, when you feel you need someone outside your immediate family and maybe work to talk to.

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Indian Run Into In-Cadence

QIC: Stairmaster
Date: 7/16/18
PAX: Fissure, Prosciutto, Oscar, Threeskin, Best In Show, Early Bird
AO: Beast Ridge
Conditions
Steamy & Clear
The Disclaimer
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:
-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 forward
-12 LB arm back
-15 SSH Ic exercise 
 
The Thang
Indian run Length of Camp Jordan down and back.
Mosey to soccer field. There we did 3 cycles on stadium steps.
1st: Squat Jumps Ic (X5 dips in btwn)
2nd: Squat jumps IC (X5 merkins)
3rd: Squat jumps IC (X5 squats)
Hold plank 15 seconds Ic
oMsey to pavilion: 4 sets of 10 step ups IC
4 sets of dips in between IC
 
 
 
 

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Murica Mile X 3

QIC: Sidekick
Date: 07/18/2018
PAX: Sidekick
AO: Beast Ridge

Conditions

Hot, Muggy, Foggy, Gloomy – Just the way we like it

The Disclaimer

I told myself I wasn’t a professional and that if i injured myself, well, I was SOL

COP

We (I) did some SSH IC X 15; 3rd grade Exercises IC X 15; LBC IC X 15; 5 Burpees for fun

The Thang

Murica Mile – that’s 1 mile with 100 Muricans.  Generally, 1/4 mile and 25 murican intervals.  I mixed it up and did 1/2 mile and 50 murican intervals, nobody objected to the audible.
I did 3 miles and 300 muricans to eat the 45 minutes.

COT

Someone once said you are defined by what you do when no one is looking.  We can all be better by living like someone is always watching.

Moleskin

Lots of sweat today.  Liked the longer intervals.

News

Back next week at Beast Ridge

Upcoming Qs

The Count on Monday July 23, Vila on Wednesday July 25

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Murph, kind of…

 

QIC: Sidekick
Date: 07/02/2018
PAX: Best in Show, Coin Purse, Early Bird, Tomb Raider (Nomad – Memphis)
AO: Beast Ridge

Conditions

Hot and Humid, It is July after all

The Disclaimer

Sidekick is not a professional, you are here on your own free will, Modify if necessary

COP

SSH IC X 15, Third Grade Exercises IC X 15, Mericans IC X 10, Windmill IC X 15

The Thang

In honor of our Nation’s Birthday and the men and women who keep us free, we did a modified Murph
Title of exercises or routine
2 miles, 100 Mericans, 200 LBC, 300 Squats
We broke this up into 0.5 mile incerments with 25 Mericans, 50 LBC and 75 Squats.

Moleskin

Go appreciate a vet today.  Thank them for their service.  MERICA!

News

Shindig 7/10

Upcoming Qs

Sidekick has convergence at Hill City \on 7/4