The Pendulum Swings at Dentention

QIC:  Blue

Date: 02-14-2022

PAX: Lyft, Nordic Track, Ponce, Roomba, Sherlock, U-turn, 8 Seconds

AO: Detention


A very chilly 28° getting colder as the beatdown prgressed. A 3/4 moon could be seen in the clear sky.


Everyone starts with SSH’s, so we started with 40 Hard Count Imperial Walkers, then went through a series of stretches, followed by 52 SSH’s just so no one complained about not doing any at all. Then proceeded to mosey for the start of the Thang.

The Thang

The Pendulum

Mosey’d around the track, around the back side of the tennis courts, then up the hill in back of the community center. Stopped at the tennis courts for a 5 Burpee active recovery. Top of the hill was 10 Burpee recovery.

Mosey down the hill, 10 SSH’s 5 Burpees

Mosey up the other side of the hill and did a combination of SSH’s (IC) & Burpees for a total of 20

Mosey back down and up the first hill, combination of SSH’s & Burpees for a total of 25

Mosey back down, combination of SSH’s & Burpees for a total of 30

Mosey back to the top of second hill, combination of SSH’s & Burpees for a total of 35

Mosey down to the baseball fields below the HUMC and do a combination of SSH’s and Burpees for total of 40

Mosey to concession stand pavillion and do 20 hard count step ups, then mosey back to flag for time.


As most of us are Christian men, we all have differing opinions/beliefs on interpretations of what scripture tells us. We are quick to judge, condemn anyone that has a differing opinion/belief. Jesus taught one important lesson that I believe all others stem. LOVE ONE ANOTHER. No matter your opinion/etc or your neighbors opinion/etc, we are called to LOVE ONE ANOTHER. I am guilty of not doing this on a daily basis and struggle every single day. Go through your day and find ways to LOVE your neighbor instead of getting angry, frustrated, etc because they think differently.


Mumber Chatter was on point with ALL PAX commenting on various ways in which they despised me. All was good though, when I called TIME, the PAX realized they did indeed still love me still and were appreciative of the hard work I led them through.


[Fill in News, Upcoming Q’s, Events, etc.]

Recent Backblasts

    Suicides are Painless

    QIC: Blue

    PAX: Milkman, Dundee, Nordic Track, Mr Clean, Bobbit, Sherlock, Snatch, Slois Lane, Cleaver, Band Camp

    Date: 04-30-2021

    AO: Shothouse


    A warmer 60° with super clear skies, although the moon was a little hazy. Definitely sweat worthy weather.


    Some SSH’s, some stretching, some more SSH’s, more stretching, & some SSH’s, then a mosey to the track.

    The THANG

    Lap 1

    5 Squats per suicide point across football field, for a total of 35 Squats.

    Lap 2

    5 Merkins per suicide point across football field, for a total of 35 Merkins

    Lap 3

    5 BBS’s per suicide point across football field, for a total of 35 BBS’s

    Lap 4

    1 Bodybuilder per suicide point across football field, for a total of 7 Bodybuilders


    Hold plank/Al Gore/Burpees/etc for the 6. Stay all together and take a lap, get to home side and run up one end of bleachers and then come down the other end, do it again, then complete the lap around the track. Hold for the 6.

    Start suicides, but this time put exercises all together to do 5 Squats, 5 Merkins, 5 BBS’s, & 1 Bodybuilder at each suicide point across field. Do Bodybuilders for the 6 and then the last 30 seconds until time.


    Limits………..we don’t know where our limits are until we surpass them. I come out everyday because of each PAX here, and I hope each PAX here comes out for the same reason. We are all here to push ourselves to get better in all the ways. We don’t know our own limits until we push past them. Keep pushing.

    Give Me A 10 Count – 05/13 (Huey)

    QIC: Lugnut

    Date: 05/13/2019

    PAX: Hasbro, Hector, Mr Clean, U-Turn, Geek squad, Ducktales, Red tees, Milk Man

    AO: The Huey


    64 Degrees and Wonderful


    Cherry pickers – 20 IC

    Bolt 45’s – IC (4 Count) – 15 squats to halfway down.  15 squats halfway to full down.  15 full squats.

    Forward Fold 15 IC

    10 Merkins OYO

    WMH 15 IC

    10 Burpees OYO

    The Thang

    Run to first light pole and perform 1 rep of prescribed exercise, second pole then perform 2 and so on. If next light is not lit, perform double the previous number.


    Pickle Pounders 4 count



    Monkey Humpers 4 count

    Each lap around we will complete 5 burpees OYO.

    This proved to be a lot tougher than YHC had expected. Feel the burn.


    Each PAX called out an exercise.

    Fissure Kicks

    Pickle Pounders

    On your back. On your Belly

    10 count Hector

    As the PAX were calling out exercises for our MOM. Hector decided that the next exercise would be a 10 count. The mumble chatter ensued. 


    We discussed the devotional I had read the previous night from Tim Tebow.

    Psalm 118:24: “This is the day that the Lord has made. We will rejoice and be glad in it.” 

    This is the day that God has made. This day. Right now. Whatever moment you are breathing in, God made this day. Even when times are tough, something about this day is good. 

    This is the day to live without fear of the unknown, without being chained by failure or what-ifs. This is the day to be willing to change, to be open, to believe, to hope. If we don’t attack each day with this intentionality, it’s almost like telling God, “Thanks, but no thanks.” 

    Prayers were asked for Clean and his family as well as Angus and all the unspoken. 


    Ducktales was late, still gave 110% as always. Hector and the 10 count is one of my favorite exercises so far in F3. Hasbro found a mushy land mine toward the end. 


    Fallen Five Ruck, see Clean or Duck for details. Don’t forget to EH. We need everyone in Chattanooga to be a HIM.

    Lug Out

    Recent Backblasts

      Pre-blast 04/02 – 04/07

      What an excellent week behind us! Fissure’s VQ, several FNGs, warmer temps on the way, a successful Soddy-Daisy launch underway and Easter; I’d say that spring has sprung and F3 Chatt is bracing for some serious growth.
      Continuing the “soft” launch of Soddy Daisy – there are potential workouts/rucks on Tuesday/Thursday (for more info go talk to @f3mrclean and of course consult the F3 Chatt GroupMe)
      This week’s F2 event is happy hour on Thursday.  Let’s continue to HC (hard commit) for the F2 (fellowship) events and continue to build this community. These are good opportunities to learn about one another when we aren’t suckin’ wind during a workout.  Location will be determined as we approach the day — keep an eye on the GroupMe and Whittler for direction.
      Here’s the forecast for the week:
      MONDAY – (04/02/2018)
      Workout: Bootcamp
      AO: Beast Ridge
      Time: 0530 – 0615
      QIC: Prosciutto

      Workout: Run
      AO: The Griff
      Time: 0530 – 0615
      QIC: Ohms
      TUESDAY – (04/03/2018)
      Workout: Bootcamp
      AO: Hill City
      Time: 0530 – 0615
      QIC: Laces Out

      Soddy-Daisy (TBD)
      Time: 0530 – 0615

      WEDNESDAY – (04/04/2018)
      Workout: Bootcamp
      AO: The Griff
      Time: 0530 – 0615
      QIC: Snowflake

      Workout: Ruck
      AO: Beast Ridge
      Time: 0530 – 0615
      QIC: Vila/Prosciutto
      THURSDAY – (04/05/2018)
      Workout: Bootcamp
      AO: Hill City
      Time: 0530 – 0615
      QIC: Whittler

      Event: Happy Hour
      Where: TBD (contact Whittler for more info)
      When: 1730 – ??
      SATURDAY – (04/07/2018)
      Workout: Bootcamp
      AO: Landfill
      Time: 0700 – 0800
      QIC: Angus


      Weekly Pre-blast (2/19/2018)

      This is the beginning of what YHC is calling the Weekly Pre-Blast. In this Pre-Blast YHC will discuss the scheduled workouts for the week and the respective Q’s. Bootcamps, Rucks, Runs, OTB Workouts, News, and even Food Consumption will be listed in this Pre-Blast. The schedule is now posted in 3 different locations (Q Schedule, Pre-Blast, and on GroupMe).
      With that being said…this week started off with two workouts on Monday – a Bootcamp and a Ruck. The Bootcamp led by Vila took place at Beast Ridge and Mr. Clean led the group around the Griff for a Ruck style workout.
      Steam Engine happened to be in town to lead a beatdown this morning at Hill City.
      On Wednesday there will be a bootcamp workout led by Snowflake at the Griff and also a Ruck workout at Beast Ridge led by Vila. If you don’t like Rucking come to the Griff and if you don’t like Snowflake, go to Beast Ridge…point is….there’s no excuses! YHC will even be running through snow-covered terrain in Iceland. NO EXCUSES!
      This Thursday Ringwald will be leading us in a Bootcamp style workout Hill City…I wonder if any music will be involved? Will our “Bodies be Hitting the Floor”?? Only one way to find out I suppose. BE THERE!
      This Friday Mr. Clean will be leading an OTB workout (meeting up at Tracks End) through the Tennessee Riverpark on Amnicola Highway. After the workout many calories will be consumed at Tracks End Restaurant.
      On Saturday, Vila will be back at it for a Bootcamp style workout at The Landfill. After you get destroyed by Vila…he will make it up to you by taking you out to Coffeeteria at the Waffle house on Dayton Blvd.
      MONDAY – (02/19/2018)
      Workout: Bootcamp
      AO: Beast Ridge (Camp Jordan Park)
      Time: 0530 – 0615
      QIC: Vila

      Workout: Ruck/Run
      AO: The Griff (Vandergriff Park)
      Time: 0530 – 0615
      QIC: Mr. Clean
      TUESDAY – (02/20/2018)
      Workout: Bootcamp
      AO: Hill City (Renaissance Park)
      Time: 0530 – 0615
      QIC: Steam Engine

      WEDNESDAY – (02/21/2018)
      Workout: Bootcamp
      AO: The Griff (Vandergriff Park)
      Time: 0530 – 0615
      QIC: Snowflake

      Workout: Ruck/Run
      AO: Beast Ridge (Camp Jordan Park)
      Time: 0530 – 0615
      QIC: Vila
      THURSDAY – (05/22/2018)
      Workout: Bootcamp
      AO: Hill City (Renaissance Park)
      Time: 0530 – 0615
      QIC: Ringwald

      FRIDAY – (02/23/2018)
      Workout: OTB
      AO: Tennessee Riverwalk – Amnicola Highway
      Time: 0515 – 0600
      QIC: Mr. Clean

      Workout: Fellowship Event (Friday Breakfast Club)
      AO: Tracks End Restaurant
      Time: 0600 – 0700
      Workout: Bootcamp
      AO: The Landfill (White Oak Park)
      Time: 0700 – 0800
      QIC: Vila

      Workout: Fellowship Event (Coffeeteria)
      AO: Waffle House – Dayton Blvd
      Time: 0815 – 0915

      VDay Bombshell Bootcamp

      QIC: Ohms
      Date: 02/14/2018
      PAX: Mr. Clean, Snowflake, Stairmaster, Whittler
      AO: The Griff (Vandergriff Park)


      45 degrees F, cloudy skies with a steady drizzle of rain

      The Disclaimer


      V – VUps x 14 IC
      – Ass Kickers x 14 IC
      L – Low Country Crab x 14 IC
      E – Elbow Planks x 14 IC
      N – Narrow Squats x 14 IC
      T – The Chinook x 14 IC
      I – Imperial Walkers x 14 IC
      N – Nose Merkins x 14 IC
      E – Elf on a Shelf x 14 IC
      S – SSH x 14 IC

      The Thang

      The PAX were on time and ready for some “action” – we started out the morning with a brief warm-up to get the blood rushing and the heart pumping. By the time the warm-up was finished, we were soaking wet and breathing heavily. We knew now that it was time for the main event.
      The Cupid Plank Shuffle
      We began with a short mosey to YHC’s truck. Once we arrived at the truck YHC rolled the windows down, turned on the iTunes, and with the volume high we began our Cupid Plank Shuffle.
      -Begin in plank position
      -Right Leg out and bring back in x 4
      – Left Leg out and bring back in x 4
      – Right leg kick, left leg kick, right leg kick, left leg kick
      – Mountain Climbers (8 count)
      – Rinse & Repeat for the entirety of the song (3 min 50 sec)

      To see a visual please follow this link:

      Tammy Wynette’s
      Tammy Wynette’s country song hit, “Stand By Your Man” is the inspiration here.
      Starting position: PAX 1 assumes the merkin plank while PAX 2 remains standing beside ‘his man’.
      Exercise: Pax 1 does merkins in sync with PAX 2 who does deep squats. They do 10 reps either by Q call or on their own. At multiples of 10, the partners switch out alternating between merkins & squats.
      Example: 1,2,3 … 10, (switch) 11,12,13…20 (switch) 21,22,23, …30 (switch), etc. until they reach 100; that’s 50 merkins + 50 squats per man.
      Valentine’s Day Cards
      We took a mosey around the park looking for Valentine’s Day cards that were hidden around the park by YHC. Each card had a short “poem” on them that represented an exercise.
      Card 1:
      “When I hear your voice, I sit-up and listen”
      Sit-Ups x 14 IC
      “Roses are red, violets are blue, planks are fun, so I’ll some for you”
      Makhtar N’Diaye x 14 IC
      Card 3:
      “I’d Climb the highest mountain for you”
      Mountain climbers x 14 IC
      Card 4:
      “With you by my side, I believe I can fly”
      Coupon Shoulder Flies x 14 IC
      Card 5:
      “I would run to the end of the Earth for you”
      Capris Lap around Track & Shuttle Runs
      -Rinse and Repeat all stations one more time for a total of 2 rounds (2/14)


      H – Heel Touchers x 14 IC
      E – Extenders of the Hip x 14 IC
      A -American Hammer x 14 IC
      R – Rosalita’s x 14 IC
      T – Toe Touches x 14 IC


      Just as Christ loves the church (Ephesians 5:27), husbands should love their wives. In saying this, Paul sets the ultimate standard in comparing the marriage relationship with Christ and the church. Such an attitude makes abuse, mistreatment, or abandonment impossible to justify. In fact, Paul demands that husbands love their wives “as their own bodies.” This includes personal care, time, and provision. A man would not leave his body “unattended” or without care for a great length of time. He should likewise not treat his wife in this manner. The Old Testament even described abandonment by a husband as an act of violence (Malachi 2:16).
      It’s important to remember that “love,” as used in the Bible, means much more than simple feelings. It always comes with an expectation of action: of doing good on behalf of that person. This verse uses the Greek root word agape, which refers to a selfless, sacrificial concern for the welfare of someone else.
      For that reason, Paul notes that loving one’s wife—through actions—has practical benefits for the husband as well. If a husband desires a better life, he can do so in part by investing more into his own wife. Love expressed to one’s wife certainly offers numerous benefits to a husband, including unity, better parenting, less conflict, less stress, and other factors.

      NOTE**: At the end of the Moleskin, we went around the circle sharing with one another why we are thankful for our wives.


      GRT – August
      Tough Mudder – September

      Upcoming Qs

      February 15 – Laces Out @ Hill City (Renaissance Park) 0530
      February 17 – Angus @ The Landfill (White Oak Park) 0700