Anniversary Celebration @ #Lions-Den

QIC:  Recycle and Hambone

Date: 03/05/2021

PAX: Doogie, Zima, Whittler, Offset, Xena, Snowcream, Flute, Pink Panther (RESPECT), Care Bear, Joanna Gainz, Oil Can, Blindside, Mansiere, Snow Patrol, Back Pew, Sidekick, Fissure, Jenny Craig, Blue, Dundee, NordicTrack, Moneyball

AO: Lions Den


A beautiful 42 degree morning surrounded by beautiful PAX. And Care Bear was there too.


Windmill x10 IC
IW x10 IC
WMH x10 IC
TGE x10 IC
Rev x10 IC

The Thang

Recycle Dora

PAX partner up on track below press box. Partner 1 will complete reps while partner 2 takes his coupon up the stands, around the press box, and back down to the track.

Round 1: 217 Curls for the Girls
Burrito Partner Swap™
Round 2: 217 tricep extensions
Burrito Partner Swap ™
Round 3: shoulder press until it’s Hambone Time

Hambone Dark Webbs

4 lane Native American mosey

Merkins/Plank Jacks 1:4

Mosey to scoreboard, jailbreak to opposite goal line, mosey back to start

Burpees/Side Straddle Hops

Squats/Walking Lunges

Mosey back to start

LBCs/American Hammers

Big Boi Situps until



When describing F3 to someone that you are EHing or to a family member, I quickly realize I am unable to convey what F3 is, at least what it is to me.

I tried a number of the following:

We are a men’s group that tries to invigorate men’s leadership through Fitness, Fellowship & Faith.  Eyes glazed and they just nod.
Most workouts begin around 5:30 in the morning and we workout outside, rain or shine.  You work out in the cold & rain?
It is mostly body weight exercises like pushups, situps, & burpees.  Oh I hate burpees.

Yes all of that does describe F3, but to me F3 is not a “thing”, rather F3 is the brothers that show up every morning.  It is  not the exercises or the weather, it is the familiar faces, the laughter, the mumble chatter, the accountability, the friendships, and the realization that you a part of something bigger than yourself.

So while I can never articulate it to someone asking about “my little workout group”, I hope that I do articulate to each of you, my F3 brothers, how thankful I am for your leadership, accountability, and most of all your friendship over the past year.


Thank you for being there! The effect you all have had on my life over the last year is hard to put into words. I keep showing up because of the impact that our mutual suffering has on my mental health. We should all live by the words of the great philosopher Marshawn Lynch and “take care of our mentals.” I have counted 217 posts in the last 365 days. Hoping to get that number up in the next 365. See you in the gloom!



Playlist: Outkast, Pearl Jam, The Black Crowes, The Strokes, JAY-Z, Brother Cane, Depeche Mode, The Offspring, Bush, LIVE

Burrito was not there. Only Dos Amigos this morning.

Great to see Xena back in the gloom and Flute even took a break from his honeymoon to join us again!

How committed is Whittler? Drove all the way down the W Road, had to turn around and go back up because the road was blocked…still made the beatdown.

Jenny Craig shaved his mustache. That means Valentines season is officially over.

Hambone and I really appreciate the 24 High Impact Men that chose to share the gloom with us this morning. It was a perfect mix of Den Men (reminded us of our summertime beatdowns), Mountain Men, and our Hixson United Methodist Men.


Check out the #softball channel if you are interested in playing with your F3 Chattanooga brothers

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