Backblasts

QIC:  Blackout

Date: 11/24/2021

PAX: Face Plant, Mayhem, Rite Aid, Tatonka, Toto, WuzntMe

AO: Parliament

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Conditions

Extremely cold and windy….high 20s. Cold enough for the ground to feel like it was crunching while running on it.

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COP

Mosey to Practice Field

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The Thang

PAX set up coupons in the middle of the field going sideline to sideline. Performed 11s starting with 10 Merkins on first sideline and 1 Jump Squat on second sideline. The kicker was this: After finishing Merkins on one side of the field, PAX sprinted to coupon in between the two sidelines and performed 5 Blockees. PAX then rifle carried from middle of field to other sideline and performed jump squat(s). Rifle carry back to center and perform 5 Curls before running back to original sideline. Repeat for 9 Merkins, 2 Jump Squats…..all the way to 1 Merkin, 10 Jump Squats.

In the middle of the Elevens, I realized that my hands felt like they might fall off, so we took a quick audible and ran two laps around the field to warm up a bit before finishing the second half of the Elevens.

Once Elevens were complete, we paired up. PAX 1 went to center of field and began doing Shoulder Presses. PAX 2 started at the sideline and lunged to PAX 1. Once PAX 2 got to the center of the field they took over for shoulder presses while PAX 1 ran back to sideline and then lunged back to center of field. Did this for 2 rounds of Shoulder Presses, 2 rounds of Curls and 2 rounds of Bent-Over back rows.

Finished with Circle Merkin – PAX circle up in Plank position and we went around the circle doing merkins. Started with 1 Merkin and made our way to 5 Merkins before time ran out.

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COT

Shared some snippets from a speech on YouTube with the PAX by Denzel Washington titled “Put God First”. The main points in the speech were this 1) Keep God First; 2) Fail Big but Never stop reaching for your goals and 3) You will never see a U-Haul behind a hearse. Spoke to PAX about how this resonated with me. In order to meet our goals, we have to keep God first and stay disciplined and consistent in our approach to meeting those goals. Lastly, I emphasized that whatever is reaped from the benefits of keeping God first and meeting our goals, whether financially, physically, spiritually, etc., we can’t truly experience the joy of those moments without sharing it with those around us. If money, donate. If physical gifts, help someone else reach their physical goals. Ultimately, the joy in life is pushing and loving those around us to strive for and meet their goals. You can’t take anything with you from a material standpoint when you go, so make sure to share it with those around you. Always strive not to just make a living, but to make a difference! I recommend watching the speech, I posted it on the Parliament channel if interested.

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Moleskin

PAX subconsciously kept expecting and preparing for the sprinklers to come on during our workout. It was decided early on that we would certainly audible if that happened. Not sure if the sprinklers were turned off or if the pipes were frozen.

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News

See 2nd and 3rd F channels for information on upcoming events and opportunities.

Face Plant VQ at Parliament Friday

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Recent Backblasts

QIC:  Clothespin

Date: 11/17/2021

PAX: El Chapo, Landmine, Cooter, Sousa, Iron Butt, Mandela, M.I.A., Seagul, Mr. Burns, Top’em, Ducktales, Ramrod, Full Moon, Quackers, Madoff, AOL, Uncle Joe

AO: Hacksaw

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Conditions

Breezy (especially around Ducktales) clear and cool

Perfect Gloom Weather!!!!!

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COP

Mosey to big Flag drop Coupons on the way.
Quick warmup:
SSH
Arm Cir
Forward Fold

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The Thang

I do not always get to come to F3 but I have all these toys at my disposal in case I don’t. Welcome to my home gym!
I really enjoyed the mumble chatter today!
Clothespin’s Home Gym

3 stations with 7 exercises at each station.
1 minute at each exercise then rotate. Once through all 21 exercises entire PAX will take a lap and start over. Continue until Mary time. We made it all the way around 1 time and stared again made it through 3 exercises and it was time for Mary. Mary at the end was BBS (IC), Freddie Mercury(IC), and a Bows&Toes Plank (1min).

Station 1:
• Wall Core- shrugs
• Small Tire- Flip
• Big Tire- Sledge Hammer
• Log- Bent over Rows
• Light Sandbag- Throws
• Heavy Sandbag- Dead lift
• Ruck- Get Ups

Station 2:
Blocks:
• Curls
• Triceps
• Toe merkins
• Squats
• Kettle Bell Swings
• Wander Bras
• Step-ups

Station 3:
• Merkins
• SSH
• Imperial Walkers
• BBS
• Monkey Humpers
• X-Factors
• Flutter Kicks

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COT

Today is the 3year anniversary of The Battery. I am so thankful that F3 came into my life and the changes it has brought. Its not just about coming out here and working hard. It’s about making yourself better. Better in all aspects of life.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

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Moleskin

I thinks it’s supposed to be “Wonder Bras” not “Wander Bras”. –Madoff
I didn’t come to teach you English. We came to work! — Clothespin

I swear I felt the wind change directions when Ducktales farted during Mary.

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News

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

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Recent Backblasts

QIC:  AOL

Date: 11/16/2021

PAX: Quackers, Toe Tag, Cavity Search, Mandela, Blackout, Toto, Dimples, Sojourner, Face Plant, Wrecked’em, John Doe, Hillshire, Pitbike, Fortnite, M.I.A, Sousa, Bonsai, Mayhem, Choo Choo, ILean

AO:Parliament

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Conditions

Cold, 42 Degrees

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COP

ssh x15

wmh x 10

michael phelps x 10

LBAC X 10 (FWD & REV)

21’S

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The Thang

PAX were taken to the beginning point on the track.

(orange cones)

 there are 4 sets of cones from the starting point. pax will be doing suicides. as “BUY IN” PAX before starting the suicide portion they are to complete 5 Kracken Burpees…….Pax were divided into 2 groups, just to alleviate some congestion.group 1 started with kraken burpees, group2 started suicides. pax then begin sprinting to first cone then MOSEY back to starting point, then sprint  to cone 2 and back to starting point. pax repeat thru all 4  Cones, once 4th cone is reached, PAX are to make a full lap around the track & back to starting point, where they are to repeat the “Buy In” after each full lap. Rinse and repeat until Time…

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COT

MINDSET

This Morning is YHC’s 1 year F3 Anniversary! This morning is my 249th workout of 2021 this past year has been hard. before i started F3, I would have told you that if you see me running, its because someone is chasing me. I had never run a mile, and really couldnt when i started. my first barometer day in feb i ran a 10:23 mile. August was the last barometer day that i ran in, and ran a 7:01!

You guys have helped me dropped right at 50 lbs,

i have dropped two pants sizes, i have dropped from 2 x shirts down into Large shirts.

You guys were able to help me change my diet, we started eating better, smaller portions, drinking more water everyday, before i would drink 5-6 sodas a day without even thinking about it.

when i joined F3, i Never thought that this was something that i would have been able to accomplish…..i took a change in my MINDSET, that change came from you all, that it was not only possible, but that i had the ability to put in the work to get it done. i realized that no one was gonna do it for me, but i saw that i had you men out here beside me each morning, pushing me…… come on just a little bit further, a little bit faster, come on a few more reps.

Someone once told me of just setting a goal to get 1% better everyday. So thats what you guys did, you helped me to focused on small improvements everyday,

So MINDSET…..

Alot of these mornings are hard. Some harder than others depending on who is on Q, we tend to give into our thoughts when we think it is time to quit……keep pushing, EMBRACE THE SUCK, yeah what we are doing out here each morning, it sucks, its no fun. its COLD!!

they say your body can go 7 Times farther, 7 harder, than your mind tells you that you can….

but we might as well put in the work while we are out here.

make the commitment to be out here multiple times per week, show up here, travel to other AO’S, meet new men, you never know the relationships that you posting at another AO WILL TURN IN TO.

I wanna leave you guys with this verse…

Philippians 2:3-4

Do nothing from selfish ambition or conceit, but in humility count others more than yourselves. Let each of you look not to only his own interests, but also to the interests of others.

That’s what I see in each one of you! 

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Moleskin

The young Guys Seemed to set the pace, (Pitbike, Hillshire, Fortnite) as there was no tatonka to keep them at bay. There was mumble chatter between the guys that ended up running together, but im not real sure of those conversations, most everyone was spread out after the first round. there was some moans and groans, most of us did not want to be running, but then again it was track day, so we couldn’t NOT run. or as M.I.A tells me after the fact, you could do what ever you want, then there are flashbacks to M.I.A’s trackday Q with blocks…..noone has good memories of that day, and i wasnt there. Maybe Next time Guys!

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News

Chubby’s

Continued Donations For Captain Wafer’s Daughter

Letters For Thermostats Brother.

Thanksgiving Convergance.

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Recent Backblasts

QIC:  Dundee

Date: 11/12/2021

PAX: Blindside, Roomba, Transplant

AO: Lions’ Den

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Conditions

At 43 degrees, it was warmer than forecasted. Heavy fog relocated the workout from the track to a slightly more well lit area in the parking lot.

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COP

• 5 Penalty Burpees for the missing flag
• 25 SSHs IC
• Forward Fold OYO
• 10 Willie Mays Hays IC
• 10 Little Baby Arm Circles
• 10 Little Baby Arm Circles, reversed
• 15 Seal Claps IC
• 15 Cherry Pickers IC
• 15 Windmills IC
• 25 SSHs IC
  

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The Thang

Six cones were setup about 30 yards from the starting area. Three cones were standing, three were laying down. PAX split into two teams (Roomba and Dundee on one side, Transplant and Blindside on the other). At the starting area, each pax did the prescribed number of reps of an exercise (see below) then ran to the cones. Team one turned a cone down, team two turned a cone up. PAX then returned the start and repeated the process for the duration of the round. Each round was five minutes. At the end of the round, the team with the most cones facing their assigned direction won. Winners of each round did five burpees. Losers did ten. Because a tie is like kissing your sister, everyone did ten burpees in the case of a draw. This might confuse some so to clarify: outside of Tennessee, kissing your sister is regarded as a bad thing.

• Round 1: 10 Donkey Kicks — Roomba and Dundee took the first round
• Round 2: 10 Merkins — Blindside and Transplant took the second round
• Round 3: 25 Gorilla Humpers — A draw.
• Round 4: 20 LBCs — A draw.
• Final round: 10 elbow-to-knee squats — It came down to one cone. Team Blindside and Transplant get the win.

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COT

Of all the traits of a good leader, the most important is Love.

A true leader loves his mission more than himself. Making your purpose a higher priority than your wants and desires inspires those that follow you to do the same.

A true leader loves his people more than himself. Loving those you lead more than yourself frees builds trust.

A true leader loves character more than himself. The F3 term for “character” is “virtue” and it’s defined as doing what is right when what is wrong would be easier and with very little consequence. If those that follow you see you value character, they are freed to display character as well.

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Moleskin

“Beatdowns like this are why people avoid your workouts.” It was intended as a compliment and one that made YHC’s morning.

Soundtrack:
https://open.spotify.com/playlist/3Y67S8zQVb5dKCXyW0mS7l?si=791abc86a6644206

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News

Thanksgiving Convergence will be at Hill City at 6 AM. PAX are encouraged to register for the Grateful Gobbler 5K that will follow.

Chubbie’s Homeless Ministry every Monday night at 5:30.

Letters to Troy Smith signup is ongoing. See the pinned post in the 3rd F channel on Slack.

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Recent Backblasts

QIC:  M.I.A.

Date: 11/11/2021

PAX: AOL, Blackout, Blair Witch, Gilligan, John Doe, Mayhem, Mr. Burns, Radar, Rollback, Sojourner, Sousa, Spirit Fingers, Spooner, Stork, The Count, Toto, Uncle Joe

AO: Legacy

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Conditions

High 40s with minimal wind chill. We were warm.

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COP

Disclaimer was claimed, then we moseyed to picnic tables. There was no COP

The Thang

PAX paired up with a partner.

Each pair completed 100 x Step ups with coupon/weighted vest/ruck.

Each pair completed 22 World War II Sit-ups.

Repeat x 10.

Repeat x 7 + Each pair of PAX complete 300 final step ups.

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COT

This is a modification of the Hero Workout “The Chad”, which is a memorial workout for Chad Wilkinson, who served 22 years on active duty including years in Navy Special Operations, before he took his own life in 2018.

A shocking number of veterans take their own lives. Many have heard the statistic that it has been as many as 22 veterans a day. While statistics fluctuate, more than 6,000 veterans have committed suicide every year since 2007. YHC encouraged the PAX to reach out to the veterans in their lives to make sure that they know that they are loved and never alone.

Last year Veteran’s Day was YHC’s 1st F3 Post. At that time, YHC checked many boxes of how one would describe a sad clown. In the last 365 days, YHC has posted ~270 times, ran more 5k5as than can be counted (without a premium Strava subscription), lost 75 pounds, dropped a one mile run from an 11 minute event to just over 7 minutes, and has reduced his waistline from 46 to a 38. As good as that all feels to have accomplished, it doesn’t measure the improvement in his life.

“An unfit man is unfit to lead.” Today, largely due to the brotherhood of F3 this PAX is a better husband, father, brother, leader, and man than before.

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Moleskin

F3 Chattanooga has some smart PAX – YHC thinks most of them caught on the the pattern by the time we reached the 4 set of step-ups.

“Are these regulation height steps?”

“Who would have thought that 2 inches more would make this much difference.” Radar

“Who has an empty rucksack?” Sousa

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News

Thanksgiving Convergence; See Convergence-CSAUP for more details on the festivities for that morning.

Happy Veterans Day to those who have served our country.

QIC:  Blackout

Date: 11/10/2021

PAX: Cavity Search, Choo Choo, Clothespin, Dimples, Face Plant, Jaws, Meow Mix, Pocket Taco, Rite Aid, Second Base, See Through, Toto

AO: Parliament

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Conditions

Perfect! High 40s with minimal wind chill. AKA “Silkies Weather”

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COP

Mosey to corner of track with block

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The Thang

PAX paired up with a partner. Did exercises DORA style. There were two sets of cones set up from the start line; one about 25 yards from start and one about 50 yards from start. Once partnered up, one PAX began the exercise from the list below while one ran the suicides. Second PAX ran to first cone and did 10 merkins, run back to start; Run to second cone, do 3 burpees and then run back to start. PAX then flipped exercises and suicides until reps were achieved cumulatively. After about 10-15 minutes, we switched to 5 merkins and 2 burpees. After about 10 more minutes we switched to 5 merkins and no burpees. PAX enjoyed that audible!

DORA Exercises – all with coupon

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COT

Spoke this morning about being there for others. Specifically, I talked about how when we get out in the gloom early with our F3 brothers, and we pair up for DORAs, it is easy to find the motivation and actions that will help make sure we carry some of our brothers burden. The motivation men find out there behind strength, core and cardio exercises is unbelievable when you know doing 75 reps for your partner is better than 50, we push through! I got to thinking about this concept in life. While we are all very good at doing this in the gloom with DORAs, do we stop to think about out F3 brothers, our family members, our colleagues, even strangers, when they are struggling? Can we find the right words or actions of comfort. As men, it is harder to be there for each other in this way than by running or doing reps. It is important we find ways to make sure we carry this outside of the gloom when we find that a brother, or anyone for that matter, needs us at 5:30 pm instead of 5:30 am and in a mental or spiritual way instead of a physical way with reps. Something to keep in mind and challenge ourselves to be better at going forward, myself especially.

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Moleskin

Meow Mix is back, Q got so excited seeing him run up that cadences were thrown off during COP.

Tuesday had John Doe and Burrito at same workout; For some reason Wednesday seemed relatively peaceful and quiet!

Broke Second Base’s block “cherry” Turns out he likes his workouts “hard”.

PAX verbally cheered with burpees at second cone were called off. Turns out, nobody actually likes burpees, except maybe Gretel….

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News

Thanksgiving Convergence; See Convergence-CSAUP for more details on the festivities for that morning.

Keep bringing guys out!

Happy Veterans Day to those who have served our country and Happy Birthday Marines!

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Recent Backblasts