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Saved by the Bell

QIC: Ohms
Date: 11/11/2017
PAX: Stairmaster, Mr. Clean
AO: The Landfill (White Oak Park)

Conditions

Chilly morning around 35 deg F, slight breeze, and excellent time for breathing in the cold air.

The Disclaimer

The disclaimer was given with patience and precision. Today was Q School so the true definition of the disclaimer was provided.

COP

-SSH x 15 IC
-Imperial Walkers x 10 IC
-Cotton Pickers x 15 IC

The Thang

Note: Partnered up. All of these exercises were done using a 35lb cinder block, known in the F3 world as a Coupon. While one partner was weight lifting, the other partner was holding plank. When partner 1 finished with the coupons, the partners swapped roles. This continued on continuously without rest for a total of 10 minutes…until the bell rang.
STAGE 1:

  • Bicep Curls x 10 OYO
  • Tricep Extension x 10 OYO
  • Squats x 10 OYO
  • Rinse and Repeat all of these exercises for a total of 10 min
  • CARDIO: Suicides for 5 continuous minutes without rest

STAGE 2:

  • Shoulder Press x 10 OYO
  • Elf on the Shelf x 10 OYO
  • Merkins x 10 OYO
  • Rinse and Repeat all of these exercises for a total of 10 min
  • CARDIO: Indian Runs for 5 continuous minutes without rest

STAGE 3:

  • Bench Press x 10 OYO
  • Bent-over Row x 10 OYO
  • Lawn Mowers x 10 OYO
  • Rinse and Repeat all of these exercises for a total of 10 min
  • CARDIO: Mt. Fuka-Me Hill Climbs for 5 continuous minutes without rest

Moleskin

11/11/17 marks the 98th anniversary of Armistice Day, now Veteran’s Day, and we like our totals here in F3. Here are some totals for us to ponder.

  • 16.1 Million served in at least one war
  • 16 Million served in the first two World Wars
  • 14.5 Million Served in Korea, Vietnam, and Persian Gulf
  • 6 Million Veterans served during Peacetime
  • 558,000 World War II Veterns still living

All this adds up to ONE. One country to celebrate Freedom. One regular person making a choice to defend someone they may or may not know. One true, living God granting us the grace to have all of this! Thank a Veteran and God today for what you are blessed with.

News

  • 11/18/17 – Grow Ruck, Grow School, and 0700 Beatdown @ The Dreadmill led by the founders of F3, Dredd and OBT

Upcoming Qs

  • 11/14/17 – Workout @ Hill City led by Delta
  • 11/15/17 – Workout @ The Griff led by Ohms
  • 11/16/17 – Workout @ Hill City led by Angus
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Slow Down

QIC: Angus
Date: 11/04/2017
PAX: Snowflake, Mudslide, Vila, Pumpkin, Picasso, Laces Out
AO: The Landfill
[youtube https://www.youtube.com/watch?v=k0_k4B5_-qA?rel=0&w=auto&h=360]

Conditions

62 Degrees. Incredible thick fog, limited visibility, and nearly perfect.

The Disclaimer

It’s important. Always. This is a peer led workout, YHC is not a professional, all PAX are here of their own free will, push yourself but modify if necessary, and be aware of your surroundings.

COP – IC

SSH x 20
Finkle x 20
SSH x 20
Cotton Pickers x 20
SSH x 20
Imperial Walkers x 20
SSH x 20
Ass Kickers x 20
SSH x 20
High Knees x 20
Wide High Knees x 20
SSH x 20
Mosey down to the lower parking lot
Diamond Merkin x 10
SSH x 20
CDD x 10
SSH x 20
Merkin x 15
SSH x 20
Wide Merkin x 10
SSH x 20
Corncob Merkin x 10
SSH x 20
Mosey to the facilities
LAC (FWD/BWD) x 12
CHIN (CW/CC) x 12
MNC x 15
SP x 15
That’ll be 220 Side Straddle Hops

The Thang

The PAX were introduced to the newest addition to our AO – a 350 pound tire. Which is to be named by the PAX that break it in.
The Indian Roll
If you’ve ever done an Indian Run your already halfway there — the first man rolls the tire man in the back does a 5 count and sprints to the front to take on the roll. In order to maintain safety the PAX are encouraged to keep it in line and keep it slow.
Up and Over
Line up and hold plank. The first man runs up and over the tire and gets back into formation holding plank. Rinse and repeat x 5.
Big Tire Jumps
Line up and hold plank, this time equal distance from the tire. Run to the tire and either box jump onto the tire or clear it (if you are safely able) go across then box jump (or clear) back over and run back into formation. Rinse and repeat x 5.
Partner Push
PAX Line up abreast about arms length apart, all movements go from stage left to stage right. Our numbers weren’t even so this is one way to do the partner push:
The first PAX, The Roller, rolls the tire to the second man, The Pusher, and gives it a hefty shove toward The Pusher making sure that he is braced and prepared for the weight. The Pusher catches the tire and pushes it back toward The Roller. This sequence is repeated by The Roller until the end of the line has been reached. The first man is always the new roller.
The alternative is to have the pax line up facing one another and hold squat / run in place / jump squats while they wait for the tire to make its way down the line. One line pushes to the other as many times as the Q deems appropriate then rolls it down.
Mosey to the shelter

2MOM

Little Baby Crunches x 50

B.R.U.T.O.S.

The tire will henceforth be called BRUTOS as named by the PAX who broke her in.
The name is as easy as this:
Big Round Ugly Tire Of Suck
Treat her right or she will crush you.

Moleskin

There’s a quote that is typically attributed to being an African proverb that goes something like:

If you want to go fast, go alone. If you want to go far, go together.

I can’t attest to the validity of the quote but it’s easy to logically see and understand that it holds some level of truth.
Today, we moved together — and YHC is hoping to highlight the pace at which we move as a unit. A single PAX can move fast but under great weight or at great distances what can be accomplished doesn’t not compare to what we can do slowly together. We look after one another while we are making complex movements, navigate risk, calculate strength, and identify weakness as a group.
YHC reminded the PAX that in a time of non-stop immediate gratification at every corner, sometimes fast isn’t always better.
Countorama
Nameorama
BOM

News

GrowRuck – 11/17
https://www.goruck.com/custom-tough-challenge-chattanooga-tn-f3-growruck-05-11-18-2017-18-00-13317/
F2 HH – Mudslide will be coordinating.

Upcoming Qs

11/06 – Prosciutto @ Beast Ridge
11/07 – Prosciutto @ Hill City
11/08 – Mr Clean @ The Griff
11/09 – Laces Out @ Hill City
11/11 – Q School @ The Landfill
_Angus Out

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Driveway to the Dufresne

DufresneQIC: Ohms
Date: 10/28/2017
PAX: Mudslide, Pumpkin, Mr. Clean, Snowflake
AO: The Landfill (White Oak Park)

Conditions: 40 deg. F, cold winds, rainy, still excellent weather for a beatdown
When 0530 arrived, YHC wanted to immediately get the blood flowing so we took a long mosey to South Gate at the bottom of the park via the downhill Driveway. When all PAX arrived at the bottom, the disclaimer was given swiftly and to the point and the warmup began! Note: “What goes down…must come up” – F3 Chatt –
WARM-UP:
– SSH x 25 IC
– Cotton Pickers x 15 IC
– Windmills x 15 IC
– Imperial Walkers x 15 IC
– Chinooks x 15 IC
– Arm Circles x 15 IC
– Reverse Arm Circles x 15 IC
– Shoulder Press x 15 IC
– Moroccan Nightclub x 15 IC
– SSH x 25 IC
THE THANG:
Circuit #1: The Driveway
Now that we were all warm and at the bottom of the Driveway, we knew it was time to make our hike back up to the top of the mile long hill. We made our journey to the top by following the sidewalk, not the main road because the lightpoles were in the itinerary.

  • Frog Jump to the second light pole followed by Merkins x 10 OYO
  • Bernie Sanders to the next light pole followed by Squats x 10 OYO
  • Lunge to the next light pole followed by Carolina Dry Docks x 10 OYO
  • Rinse and repeat until you reach the top (40 light poles)

Due to time constraints YHC informed the PAX that however far we have made it at 7:40AM, at that point we would take the path of MOST resistance to the top where the soccer field is…needless to say we had reached the bottom of Mt. Fukame right at 7:40AM. Yep, you guessed it…time to grab a rock and make the steep trek up Mt. Fukame.
Circuit #2: The Dufresne
Once we reached the top of Mt. Fukame, it was time to put the 100 yard soccer field and our rocks to use.

  • Crawl 100 yards to the other side of the soccer field (your rock must make it to the other side as well)
  • Rinse and Repeat x 2


MOLESKIN
“Remember, hope is a good thing, maybe the best of things, and no good thing ever dies”
Big Shout Out to the few PAX that showed up this morning and making themselves better, despite the rainy cold weather!
Countorama
Nameorama
BOM
Sincerely,
OHMS

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“Get to the TOP anyway you can”

“Get to the TOP anyway you can”
QIC: Delta

Date: 10/14/2017
PAX: Stairmaster, Mudslide, Snowflake
AO: The Landfill
Conditions: Low 60’s…a little chilly but great conditions for an hour long beatdown
 
Welcome and Disclaimer were given and we were off…
 
The Warm Up
SSH / IC x 15
Mtn Climbers / IC x 15
Cotton Pickers / IC x 15
Butt Kickers / IC x 15
SSH / IC x 15
Imperial Walkers / IC x 15
Prisoner Squats / IC x 15
SSH / IC x 15
Arm Circles / Forwards: IC x 10 // Backwards: IC x 10
Moroccan Night Clubs / IC x 15
Chinooks / IC x 15
SSH / IC x 15
 
The main Thang:
10 Burpees followed by a run to bottom of Hill where we did…10 Burpees
We knew that sooner or later, we needed to get back to the top of the hill…so here is how we went about it.
We got to the top by following the sidewalk, not the street because we needed the lightpoles; which Mudslide said that there was 40 of them.
At the first light pole, we;
Frog Jumped to the second light pole followed by 10 Merkins
Then we Bernie Sanders’ed to the next light pole followed by 10 squats
We then Bear Crawled to the next light pole followed by 10 Merkins
Then we Crab Crawled to the next light pole followed by 10 Squats
We then Lunged to the next light pole followed by 10 Merkins
Then we Karaoke’d to the next light pole followed by 10 Squats
We then jogged to the next light pole followed by 10 Merkins…
THEN we Rinsed and Repeated all the way to the top
 
Once at the top, we all did some wall sits on the small building that serves as the bathrooms. One by one, each man jogged around the building while the PAX continued to sit on that wall. The PAX kept sitting on that wall until each man had a turn to jog around the building. Once done, we rinsed and repeated for one more rep of this madness.
 
6MOM
Delta led out with Pickle Pounders (of course): IC x 15
We then went around the circle two times with each member of the PAX calling out an exercise and leading the exercise.
We ended 6MOM with another round of, you guessed it, Pickle Pounder: IC x 15
COUNT-O-RAMA
NAMORAMA

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Small Movements

QIC: Angus
Date: 10/07/2017
PAX: Ohms, Burgundy, Prosciutto, Mudslide, Esse
AO: The Land Fill
[youtube https://www.youtube.com/watch?v=C7Kcs66SE10?rel=0&w=auto&h=360]

Conditions

64 Degrees humid. Dark and Dry with no rain in sight – the gloom does not offer many mornings like this.

The Disclaimer

It’s important. Always. This is a peer led workout, YHC is not a professional, all PAX are here of their own free will, push yourself but modify if necessary, and be aware of your surroundings.

WU – IC

Toe Touch x 10
Hang x 10
Baseball Stretch x 10
Quad Stretch x 10
Tricep x 10
Across Chest x 10

COP – IC

Diamond Merkin x 10
SSH x 15
CDD x 10
SSH x 15
Merkin x 10
SSH x 15
Corncob Merkin x 10 (OYO)
SSH x 15
LAC (FWD/BWD) x 12
CHIN (CW/CC) x 12
MNC x 15
SP x 15
Wide Merkin x 10

The Thang

The Dufresne
All PAX were asked to recall the movie The Shawshank Redemption. Where near the end *Spoiler Alert* Red narrates Andy’s escape as the following:

Andy crawled to freedom through five hundred yards of shit-smelling foulness I can’t even imagine- or maybe I just don’t want to. Five hundred yards… that’s the length of five football fields; just shy of half a mile. Andy Dufresne, who crawled through a river of shit and came out clean on the other side.

Yep, you guessed it. PAX were brought to the far end of the soccer field which, as YHC stated, might not be precisely 100 yards but it’s damn close. The PAX were instructed to crawl to the other side. It doesn’t matter what kind of crawl: bear crawl, crab walk, komodo, baby, commando, or seal crawl. Do whatever you have to do to get to the other side. Can’t forget to mention, their carefully chosen rock (or coupon) must get there too. 
Rinse and Repeat x 5, Moving one rock to the right each time.
[youtube https://www.youtube.com/watch?v=uUqk95M9aLk?rel=0]
With 3 Minutes left –

2MOM

Little Baby Crunches x 50

Moleskin

“Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time.” – Mark Twain
Small Movements, Big Change.
YHC used the rocks as an object lesson intentionally — we need to think about our current habits. What are the “good” habits we want? What “small movements” can you take to get where we want to go?
Whether its going to bed early, reading your bible, or daily meditation – just as we are continually working to improve out in the gloom – find ways to get better and build positive habits everywhere else.
Move the rock down the field. Whatever it takes. Get to the other side and once you get there keep find ways to get better.
Countorama
Nameorama
BOM

News

GrowRuck – 11/17
https://www.goruck.com/custom-tough-challenge-chattanooga-tn-f3-growruck-05-11-18-2017-18-00-13317/
F2 HH – Mudslide will be coordinating.
New AO – We will be adding a Monday / Wednesday workout on the Brainerd side of town. Potentially at Camp Jordan. Be praying about this expansion and EH’ing, so our region can continue to grow and thrive. Contact Prosciutto or Ohms for questions.
_Angus Out

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We Are Farmers

QIC: Steam Engine

PAX: Angus, Ohms, Prosciutto, Mr. Clean, Vila, Esse, Chuck-E

AO: The Landfill

Date: 9/30/2017

Conditions: 60 degrees with a constant wind great weather for farming or so I’m told

Disclaimer was given at 0700 and before our first exercise of the day we spot a HIM crawling under the gate to join us and to our surprise it was our last brother Chuck-E. Glad to have you back in the Gloom.
Warm Up:

  • Up Straddle Hop IC 15x
  • Up Straddle Hop IC 15x
  • Alternating Toe Taps IC 15x
  • Cotton Pickers IC 15x
  • Forward Arm Circles IC 15x
  • Backwards Arm Circles IC 15x
  • Imperial Walker IC 15x
  • Burpees OYO 10x

Run down to lower gate

  • Burpees OYO 10x

Run back to upper gate
The Thang:
Once back to the upper gate we went to retrieve the coupons from Ohms truck. Feel that we have neglected our forearms and traps.  We partnered up to perform farmer walks.

  • PAX 1 performs LBC while PAX 2 farmer carries 2 coupons across the field & performs Should Shruggs 10x then mosey back to PAX 1 to swap out [10x]
  • PAX 1 performs RBC while PAX 2 farmer carries 2 coupons across the field & performs Bent Over Rows 10x then mosey back to PAX 1 to swap out [10x]
  • PAX 1 performs Flutterkicks while PAX 2 farmer carries 2 coupons across the field & performs Overhead Press 10x then mosey back to PAX 1 to swap out [10x]
  • PAX 1 performs Hello Dolly while PAX 2 farmer carries 2 coupons across the field & performs Curl 10x then mosey back to PAX 1 to swap out [10x]

COT:
Count-o-rama
Name-o-rama
WOD: “I confess to almighty God and to you, my brothers and sisters, that I have greatly sinned… in what I have done & in  what I have failed to do”  I always liked this part of mass, but the part that always stood-out the most was the part where we ask for forgiveness for things that we didn’t do.  Recently I have been meaning to call one of my close friends from HS but kept putting it off. I just found out he has been battling with depression again. It is moments like this that I understand why we ask for forgiveness for the things we have failed to do. God will place things in our heart it might be putting the EH on a complete stranger or just calling an old friend to check up on them. At the end we can either do what is placed on our heart or just keep moving on with our lives. Pray for my friend as he goes through this but also for the rest of us to do God’s will.
Prayer Request:
Prosciutto: Neighbor fell bruised up (Brenda), friend’s family with grieving process
Angus: Wife traveling, mom with dementia
Mr. Clean: for the kids at school dealing with outside issues (homeless, father getting arrested, 7th grader as adult of household, physical limitations), son turned 2,
Esse: pray for island of Puerto Rico
Steam Engine: friend dealing with depression (Landon)
Announcements:
November 17-19: GrowRuck05
October 21: Potluck Tailgate w/ Mr. Clean
October 31: Monster Mash Beatdown
New AO in the making (either Hixson or East Ridge)
 
 
 

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Share The Load

QIC: Angus
Date: 09/23/2017
PAX: Stairmaster, Banjo, La-Z-Boy, Ohms, Mudslide, Mr. Bucket
AO: The Land Fill

Conditions

68 Degrees humid. A thick dark fog covered the AO as YHC rolled in extra early to start off with some prep and a Ruck.
Early bird showed up at 0610 for the prepost ruck – right in time for YHC to finish preparation for the morning post. A 2.5 mile Ruck before the saturday workout gets the blood flowing, the joints loose, and the energy up. The QIC should always bring the energy. 
The Ruck was wrapped up just in time for YHC greet and energize the incoming PAX and send off Early Bird  – who on this morning was more like LARRY BIRD coming in after a night shift. Tclaps Brother!

The Disclaimer

Delivered with vigilance and fervor because YHC knew the PAX thought they were prepared for what YHC was bringing this morning. But they had no idea.

COP Lite – IC

Side Straddle Hop x 20
High Knees x 15
Merkins x 15
Mountain Climbers x 15
Ass Kickers x 15
Imperial Walkers x 15
Cotton Pickers x 15
Monkey Humpers x 15
Jump Lunge x 15
Pax were instructed to mosey to the top of the hill for an introduction. 
IMG_1261
Welcome Mr. Bucket – MB will be joining us for every exercise.
Mr. Bucket is a 20 Gallon bucket filled with two ~ 50lb bags of sand. The PAX were instructed to rotate (in pairs) carrying MB.
 

The Thang

Light Poles
Our AO has ~ 40 light poles about 10 – 15 yards apart over a distance of about 3/4 mile. The PAX were instructed to remain in pairs and execute Merkins x 10 at every other light pole until we reached the bottom. Since pairs swapped (carrying MB) so frequently this exercise did a good job of keeping the PAX together.
Once we reached the bottom, as Ohms pointed out “We got this thing down here I guess we have to carry it back up.” YHC confirmed. That’s right – and that’s no accident. MB was carried back up in the same fashion except this time the exercise was Squats x 10 at every other light pole.
The carry back was uphill and was a bit of a snotwoggle. PAX were silent – no amount of mumblechatter could get MB up the long incline any faster.
Once all PAX arrived at the Lower Pavilion they were instructed to carry MB to the bottom of the hill.
Hills & Dips
PAX were to remain in the same pairs. MB will be carried to the top of the hill in the same fashion – alternating pairs. While Pair 1 carries MB to the top Pair 2 and Pair 3 execute AMRAP DIPS. Rinse and Repeat – number of times is up to QIC. We did it three times.
Dufresne
Last but not least, The Dufresne. PAX were asked to recall the movie The Shawshank Redemption. Where near the end *Spoiler Alert* Red narrates Andy’s escape as the following:

Andy crawled to freedom through five hundred yards of shit-smelling foulness I can’t even imagine- or maybe I just don’t want to. Five hundred yards… that’s the length of five football fields; just shy of half a mile. Andy Dufresne, who crawled through a river of shit and came out clean on the other side.

Yep, you guessed it. PAX were brought to the far end of the soccer field which, as YHC stated, might not be precisely 100 yards but it’s damn close. The PAX were instructed to crawl to the other side. It doesn’t matter what kind of crawl: bear crawl, crab walk, komodo, baby, commando, or seal crawl. Do whatever you have to do to get to the other side. Run back and Repeat. 
[youtube https://www.youtube.com/watch?v=uUqk95M9aLk?rel=0]
Unfortunately, we ran out of time to finish the full Dufresne – PAX were instructed to run back for 6MOM
With 3 Minutes left –

3MOM

Little Baby Crunches x 50
Flutter Kicks x 25

Moleskin

There’s more to the story here with MB – it represents something important not only just for us here, today. But in our lives everyday.
STL – Share The Load
It would have been difficult for any one HIM to carry this weight down AND back up performing every exercise along the way. It is all of our responsibility to carry the burden of our community together. And for any PAX member dealing with challenges great or small, good or bad. We help carry that load for one another, no matter what. Take the time to go above and beyond at your job, at home, at the bank, or wherever you may be. It’s easy to get worried about ourselves and what I need. Always look for opportunities to make the load lighter for someone else.
Encourage your fellow Pax who might be struggling to bring it to the COT – STL.
Countorama
Nameorama
BOM

News

GrowRuck – 11/17
https://www.goruck.com/custom-tough-challenge-chattanooga-tn-f3-growruck-05-11-18-2017-18-00-13317/
F3Chatt Tshirt – preorders end 9/27
F3 Chattanooga Pre-Order January 2024
F2 HH – Mudslide will be coordinating.
New AO – We will be adding a Monday / Wednesday workout on the Brainerd side of town. Potentially at Camp Jordan. Be praying about this expansion and EH’ing, so our region can continue to grow and thrive.
_Angus Out

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What Goes Down, Must Come Back Up!

QIC: Rainman
Date: 09/16/17
PAX: Mudslide, Sparkles, and Ohms
AO: White Oak Park
Conditions: About 64 degrees
The discalimer was given promptly and we moseyed to the parking lot to have a good warm up.
Warm-Up
10 Burpees
Imperial Walkers x15
Squat x15
SSH x15
OYO: Finkle Swing x15
Lunge x15
Imperial Walkers x15
Cotton Pickers x15
SSH x15
Merkin x15
High Knees x15
Butt Kickers x15
PAX were instructed to keep there arms up between these exercises:
Baby Arm Circles (The reverse BAC) x15
Chinook x15
Shoulder Press x15
The THANG: What Goes Down, Must Come Back Up!
The PAX were instructed that a 5k would be ensued. With some plank exercises layed inbetween.
Top Gate Start

  • Run down to the bottom gate (.5 Mile)
  • OYO Plank Jacks X 25
  • IC Plank Hold X 25
  • OYO Alternating Shoulder Taps X 25
  • IC Plank Hold X 25
  • What Goes Down, Must Come Up! PAX Ran to the top gate (.5 Mile)

Back at the Top the PAX were instructed to do these exercises:

  • Peter Parkers X 15
  • In & Out Planks X 15
  • SSH X 20
  • What Goes Up, Must Come Back Down PAX ran down to the bottom gate (.5 mile)

RINSE AND REPEAT X 3 5K Reached
____________________________________________________________________________________________
Moleskin: (I Understand that F3 is not Christian, but this is what the Q shared)
Jesus wasn’t just a nice guy. He was a Rabbi who followed the Rabbi-Talmid Structure of the Jewish Culture. There is a difference between being a disciple, (which when looked up in the Greek means follower) and being a talmid, (hebrew word for disciple, the committed followers, who made Jesus’ teachings their code of conduct). Throughout the New Testament you see scripture say, “There was a great crowd that followed Jesus (John 6:2)…” If you keep reading on you will find scripture say, “And because of his hard words (teachings) some discples fell away (John 6:66).” (Example of a hard teaching can be found in Matthew 7:21, and 8:18-22 if interested) Those that fell away were only fans of Jesus, they followed him because he was ‘popular’. But not the talmid. The twelve, were committed. So committed that when it came time to die for Christ they did (Post resurrection PAX talked about not just being a fan of Jesus, or a ‘Pew Potato” (Someone who just attends church because it’s what you SHOULD DO) But, to truly walk and do as he did.
 
 
 

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Hefty Dose of Hill, 9/11/2001 Remembered

QIC: Prosciutto
Date: 09/09/2017
PAX: Angus,  Burgundy, Grease Trap (Willy Loman – Nashville), Mr. Clean, Mudslide, Ohms,  Stairmaster
AO: Landfill

Conditions: 59 Degrees very little humidity… a bit more gloomy than usual

The disclaimer was delivered and we quickly began the warm-up, as follows:
A quick preword about this particular Q:
The moment YHC learned about the Q schedule set in place by #Ohms, it was evident that something would need to be done as a commemorative down-painment to honor those we lost almost 16 years ago.  So, with that in mind, YHC thoughtfully and respectfully delivered the following:
Warm Up
SSH x 15 IC
Imperial Walker x 12 IC
Hillbillies x 12 IC
Single-Leg SSH x 12 IC (per leg)
4×4 (Burpee to 4 merkins and then 4 mountain climbers) x 7 OYO
High Plank x 10 IC
Side Plank x 10 IC
Side Plank x 10 IC
Good Morning Abby x 10 OYO
Monkey Humpers x 12 IC
Squat x 12 IC
The Thang: Hefty Dose Of Hill
After the warmup, PAX were instructed that there were 110 floors at the World Trade Center, which, the planes struck floor 104. With that in mind, the PAX were instructed to run from the upper gate to the lower gate (approx .5 mile) and then on the way back up, run using the sidewalk (which adds an additional tenth of a mile). Voila – 1.10 miles. As is typical for the F3Chatt region, we gave it our all and actually officially completed 1.22. Boom!
Hold plank and wait for the six
The pax were then instructed to mosey to the bottom of the hill (Mt. Fookumi).
Pax complete 3 repetitions of:
Bernie Sanders up, run back down
Bear Crawl up, run back down
At this point, YHC inserts a Lombardi-esque speech to implore the PAX to consider something… Consider the sacrifice of those service men and women on that day 09/11. Consider what they did, who they did it for and why? This was the ultimate embodiment of the “I am Third” philosophy; truly a remarkable group of people giving everything to serve those in danger. YHC asks, “Would you have done the same?”
YHC issues the command for the PAX to select a rock; mumble-chatter ensues.  ‘Something … something… goldilocks… etc and so forth…’  As YHC knew what was coming, I selected the biggest rock I could find in the pile; the PAX all had a turn at this monster, to which it was dubbed, Sir Dwayne “The Rock” Johnson.
Elevens (Burpees / Lunges):
The Pax were asked to line up shoulder-to-shoulder with their rock, perform 1 rep of the first exercise at the bottom, carry the rock and ran up the hill to perform 10 reps of the second exercise. At the bottom, move right, complete one more rep than before at the bottom (2), run with the next man’s rock, and complete one less rep at the top (9). Repeat until the numbers flip.
Sum always adds up to 11

Moleskin:
The run and the reps from the Eleven’s both add/show 110, in one way or another.  Representative of the total number of floors in the WTC.  Credit to Mr. Clean’s fitbit, for tracking our floors gained, which was 50. 
Countorama
Nameorama
BOM

-Prosciutto

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MOLON LABE

QIC: Ohms
Date: 09/02/2017
PAX: Mr. Clean, Mudslide, Snowflake, Pumpkin, Sweet Tooth, White Mamba, La-Z-Boy (FNG), Swamp Thang (FNG), Hawkeye (Nomad)
AO: The Landfill (White Oak Park)

Conditions: 64 deg. F, average humidity, calm winds, cloudy skies, and a great day for a Beatdown.
The disclaimer was given quickly and efficiently…today we had a Nomad and two FNG’s (one being YHC’s Father-In-Law).
Today we built a Wall around The Landfill…not a Wall made of stone, but a Wall made of Men, a Wall made of a Band of Brothers dedicated to battle together and to make each other stronger. There are no boundaries for F3 Chatt, for our boundaries reach as far as our determination and our will to fight.
THIS. IS. F3 CHATT.
 
WARMUP:
– Stretch-O-Rama
– SSH x 20 IC
– Squats x 20 IC
– SSH x 20 IC
– LAC x 10 IC (FWD & REV)
– Moroccan Night Clubs x 15 IC
– Shoulder Press x 15 IC
– 300 meter Mosey around Field
 
THE THANG:
M ⇒Merkins x 30 OYO
O ⇒ Overhead Press (w/ Coupons) x 30 OYO
L ⇒ Lunges (w/ Coupons) – 30 yards / Sprint back to Start Point
O ⇒ Ollie Norths (Partner Carry) – 30 yards / Swap Partners back to Start Point
N ⇒ Nuthin’ but Cardio – 300 meter Mosey around Field
L ⇒ Lunges (w/ Coupons) – 30 yards / Sprint back to Start Point
A ⇒ Aiken Legs (Squats, Jump Squats, Smurf Jacks, Split Jacks) x 15 OYO
B ⇒ Bear Crawl – 30 yards / Sprint back to Start Point
E ⇒ Elf on the Shelf (w/ Coupons) x 30 OYO
*** Additional Burpees x 10 OYO
Rinse & Repeat x 2
 
MARY:
M ⇒Monkey Crunches x 15 IC
O ⇒ Outlaws x 15 IC
L ⇒ LBC x 15 IC
O ⇒ Outlaws x 15 IC
N ⇒ Never Cross Dolly x 15 IC
L ⇒ LBC x 15 IC
A ⇒ American Hammer x 15 IC
B ⇒ Box Cutters x 15 IC
E ⇒ E2K x 15 IC

MOLESKIN:
“Molon Labe” – Greek for “Come and Take Them” – an expression of defiance dating back to the Battle of Thermopylae during the second Persian invasion of Greece and its vastly outnumbered army of King Leonidas of Sparta.
This saying is typically used in today’s world by gun owners and defenders of the Second Amendment. But today it is referencing you as a man and your faith. If you want things to be as they should be with God, your family, and yourself, then you’re going to have to figure out a way to make that happen and it’s going to take a lot of hard work and determination.
Your character, your marriage, your family, your faith, and all of the things that are important to you, they don’t come easy. They’re hard and they’re under constant attack from people along with other things (sin, lack of motivation, lack of desire) that want to bring you down. But if you work hard to achieve these things then you shouldn’t be willing to put up a white flag and just give them away.
You shouldn’t be willing to lay down and give up on your marriage. You shouldn’t lay down your faith just because it’s easier or because you have the feeling of less criticism. You should be willing to fight for the important things in your life!
 
Count-O-Rama
Name-O-Rama
BOM
 
Welcome FNG’S 
La-Z-Boy & Swamp Thang – Great hustle this morning Men. We appreciate you making the commitment to come out and help each one of us get better. Looking forward to seeing y’all again.