Musical Chairs – Track Style

QIC:  Blackout

Date: 12/14/2021

PAX: AOL, Cavity Search, Face Plant, iLean, Mandela, M.I.A., Tatonka, Toe Tag, WeBlow

AO: Parliament


Stupid Cold


Mosey to Track

  • SSH x20
  • Willie Mayes Hayes x10
  • Forward Fold OYO
  • Arm Circles x10
  • SSH x25

The Thang

Workout consisted of splitting the 400M track into four quadrants (2 straightaway quadrants and 2 curves). PAX ran (it is track day after all) until whistle blew from Q. Q had watch set to blow whistle at 2,3,4, and 5 minute intervals. Once whistle blew, PAX did the following depending on where they were on the track:

  • Quadrant 1: 25 Burpees
  • Quadrant 2: 50 Merkins
  • Quadrant 3: 50 Squats
  • Quadrant 4: 50 BBSU

Q went until he had been in all four quadrants and then switched the exercises above to 10, 25, 25, 25 for remainder of time. Did this for 30 minutes.

Finished with two laps of Indian Runs followed by a final blow of the whistle in the burpee quadrant for 10 burpees. Closed out with 100 Toe Merkins for fallen F3 brother from F3 Franklin.


Shared some words about being willing and able to “have the hard conversations”. So often, I get caught up in letting others handle it or avoiding those conversations when it comes to situations that are unjust or potentially could cause conflict. As leaders, one of the things we need to be able to do is to hone our skills in that area so that we can have those hard conversations. The reality is, we live in the 21st Century where nearly everything is considered offensive. We can’t let that stop us from starting the hard conversations, calling out what is unjust as unjust when we see it and making the tough decisions if needed after those conversations. This is great skill to work on for myself and many other PAX of F3 Chattanooga.


Discussed this workout plan with MIA at work day before, he said he would come because he like the concept. I did not, however, disclose the rep counts, which was a point of contention at the beginning…..

Lots of good run groups formed with MC abound.

Cavity Search got stuck with 25 burpees back to back, he thought it is because I was doing it on purpose, but really he is just very skilled at keeping the same pace in his laps. I call that skill, not coincidence!


See 2nd-f, 3rd-F and 4th-F channels for information

Christmas Eve Convergence at Anvil 7:00 am Friday 12/24

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