QIC:  AOL

Date: 06/09/2021

PAX: Mothballs, Flemish, 9Volt, Thin Mint, Nut Buster, Toe Jelly, M.I.A., Top’em, Picabo, Clothespin, Uncle Joe, SeaGull, Escobar

AO: Hacksaw

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Conditions

72 Degrees, Muggy, But at times a nice breeze

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COP

SSH X 15,

LBAC X10 (FWD & REV),

Cherry Pickers x10,

Magic Mayhems x20,

Seal Claps x10,

SSH X15

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The Thang

The Burden of a Block
Pax were asked to pair up, Workout was dora style, however running was not involved.

***all exercises were to be completed with the block***

(Exercise with * indicate block being held above the body while doing the exercise.)

Curls

Pickle Pointers*

Squat Thrusters

Flutter Kicks* (Hard Count)

Grave Diggers

Bench Press

Squats

Box Cutters*

Pax 1 starts first exercise while Pax 2 rifle carries his block to end of parking lot and back, once back Pax 2 picks up on the rep count where Pax 1 left off, as he is now rifle carrying his block to the end of the parking lot and back. The Pax rinse and repeat until all reps are done and they move on to the next set of exercises. The goal of the beatdown is to not only get the reps in, but to not put the block down for the entirety of the workout. YHC kept a little extra for the pax just in case it was needed, (and it was). With 10 minutes left before time, all pax lined up on the sidewalk that runs along side the playground. Pax were to do next set of exercises till time.

4 Murder Bunnies & 1 Blockee,

8 murder bunnies & 2 Blockees,

12 Murder Bunnies & 3 Blockees,

16 Murder Bunnies & 4 Blockees,

20 Murder Bunnies & 5 Blockees,

then back down the ladder back to 4 & 1

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COT

Talked about burdens…

WE ALL HAVE BURDENS. We carry them every day.

They can be

• financial
• Health related
• Burdens at work
• Family related
• For some it could be extra weight that you are carrying around
• These blocks today were a burden this morning thru every exercise that we did.

When I started F3 six months ago, I didn’t know I needed it until I started coming regularly. But it has become more that just the first F. It has become more about the other men and the relationships that have been built thru F3.

F3 exists to be able to plant, grow, and serve small workouts groups for the invigoration of male community leadership.

Every man out here at almost every workout each morning is going thru something.

I have no doubt that any man out here would be here to help if needed.

Paul’s writes in Galatians 6:2 that we are to carry each other’s burdens, in this way we fulfill the law of Christ.

Helping others, loving others is central to being a leader. And that is what F3 is about!

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Moleskin

The beatdown was done in the parking lot beside the Collegedale police department, so when the pickle pointers started, the officers standing outside had their giggles. not real sure if it was the “Caw Caw” of the Seagull or just the way Uncle Joe was making eye contact with them. it would have been nice if 9Volt had worn his American flag shorts though!! at the End of the morning the PAX were all worn out, some complaining about not being able to lift their arms, which totally makes you feel good!

News

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Convergence June 12th AT&T FIELD, Beatdown in the morning 0700 return in the evening with the M’s & 2.0’s for the game, Fallen 5 Ruck coming up july 17th, @ The Dame, beatdown that morning at 0700 followed by the Ruck at 0830 until about 1400.

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Recent Backblasts

QIC: Blue

Date: 06-09-2021

PAX: Milkman, Uturn, Starbucks, Roomba

AO: Shothouse

Conditions

A very MOIST 72° with overcast skies and a chance of more moisture other than that which we were exercising through.

Warm-Up

A slow mosey w/ coupon to the home side of the football field bleachers. Some SSH’s, some stretches, some shoulder blasters, & some more SSH’s.

The THANG

11’s on the bleachers.

Round 1

– Straight Leg Deadlift w/ coupon & Imperial Walkers at the top, start with 1 deadlift, mosey up the bleachers and do 10 (hard count) Imperial walkers, then continue, etc, etc

At the end of round 1, PAX picked up the 6, and we “mall walked” 1 lap around the track

Round 2

– Bent Over Rows (cadence count/double count) w/ coupon & Hillbilly Squats at the top of bleachers. Same as Round 1.

We were a little over halfway through and had to call for time.

CoT

Grace & Respect……….

Mumble Chatter

No one has named the various amenities at Shothouse. PAX considered naming the home side bleachers the “SoB’s”

QIC:  Gretel

Date: 06/09/2021

PAX: Bobbitt, Cleaver, Dundee, Ponce, She Shed, Slois Lane, Snatch

AO: Detention

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Conditions

70ish, overcast, muggy, 1 slight breeze just before COP but that was it

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COP

SSH, WMH, LBAC forward/back, 3rd grade exercise, SSH, mosey to the track

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The Thang

At the track/baseball field intersection and OYO:

10 – 8 count body builders

10 – squats

10 – merkins

10 – in and out situps

hold Al Gore till 6 is in, then:

Bear Crawl as a team 100 yards to the baseball pavilion, the group only moves as fast as the slowest PAX

At pavilion and OYO:

20 – SSH

20 – inverted rows on handrails

20 – lateral lunges

20 – Freddie Mercuries

hold Al Gore till 6 is in, then:

Bear Crawl as a team 100 yards back to 1st station, the group only moves as fast as the slowest PAX

This completes 1 round, PAX completed 2 rounds for a total of 400 yards of slow bear crawl as a team, any stopping and regrouping along the way PAX were instructed to stay on hands and feet only.

Mosey back to the flag

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COT

I draw a lot of beatdown inspiration from a YouTuber who has a slogan, “Nobody gives a f*@k”, by which he means nobody cares if you are working hard or not, its up to you to get off your butt and take responsibility for your own progress. This seems to be a basic world view when you look around at the majority, but we are blessed to be part of an organization that prioritizes what we call the 2nd F and 3rd F. Let us make the effort to encourage and care about others in order to help them get better.

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Moleskin

If you bear crawl slow enough, you get to rest one arm while its in the air.

You should be the one wearing the towel, not your male massage therapist.

She Shed maintains his streak of not splashing merlot.

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News

June 12 – AT&T Field convergence 0700-0800 and 2nd F at the game that night, talk to Oil Can for tickets

June 19 – Missionary Ridge monuments ruck, see #rucking channel for details

July 17 – Fallen 5 Memorial ruck and CSAUP – registration on F3chattanooga.com under “rucking” tab – 2nd F event Friday the 16th – $20 gets you a sweet t-shirt plus a patch for completion of the event

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Recent Backblasts

QIC: Blue

DATE: 06-05-2021

PAX: Oil Can, Xerox, Rocket Man, Skitch, Goose

AO: Landfill

Conditions

Very warm and very humid 74°. Grass was saturated with moisture so much so that our shows were full of water on the first lap.

Warm-Up

Some stretches, some moseying, some SSH’s, maybe an arm circle or two, and some stretching.

The THANG!!!!

SUICIDES ARE PAINLESS!!!!

Run a lap w/ PAX around top field to show what “lap” means. Suicides w/ an exercise at each point then a lap around field.

• 5 Burpees (35 total)
• 10 Squats (70 total)
• 10 BBS (70 total)
• 10 Windmills (70 total) (Hard count)

BLACKJACK!!! (21’s)

Round 1 – Shoulder Press & Captain Thor’s

Start at the top of the hill next to the pavilion, do 1 Shoulder Press, run to bottom of hill, do 20 Captain Thor’s, run to top of hill, do 2 Shoulder Presses, etc, etc.

CoT

Short and sweet………..GRACE. Also, we don’t have to agree with everyone, but we should respect those we disagree with.

MUMBLE CHATTER

Didn’t remember much in the way of chatter other than the PAX of Landfill were glad for my visit and really appreciated the workout. Definitely want to go back and Q there again.

QIC: Blue

Date: 06-01-2021

PAX: Dundee, Milkman, Cleaver, Daisy, Hoveround, Hasbro, Starbucks, U-turn

AO: The Huey

Conditions

A warm and slightly humid 66° with a few clouds in the sky

Warm-Up

Some stetches, some SSH’s, some more stretches, some shoulder circles, and a mosey to the “Love Shack”

The THANG!!!

Gorilla Complex w/ Burpee Dan’s as active recovery. (Burpee Dan = Burpee w/ lunges 1:4 ratio)

• Curls
• Upright Rows
• Overhead Press
• Tricep Ext
• Merkin

Round 1 – 8 reps of each exercise then 1 Burpee Dan

Round 2 – 7 reps of each exercise then 2 Burpee Dan’s (2 Burpees & 8 lunges -easy count-)

Round 3-8 continuing the pattern.

Round 9 – 2 reps of each exercise w/ 7 Burpee Dan’s

Round 10 – 3 reps of each exercise w/ 6 Burpee Dan’s

Round 11 – 4 reps and 5 Burpee Dan’s

That’s TIME!!

CoT

Short and too the point………….GRACE.

QIC:  M.I.A.

Date: 06/04/2021

PAX: AOL, Bandwagon, Escobar, Mayhem, Mothballs, Oui Oui, Ramrod, Rollback, SeaGull, Sousa, Spread Eagle, Toe Jelly, Uncle Joe

AO: Hacksaw

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Conditions

Humid and warm. No complaints from the PAX about the temperatures. Just about the exercises.

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COP

Mosey to the flag

• SSH x 20
• FF OYO
• ITT OYO
• WMH x 10
• LBAC x 28
• Reverse x 20
• Humming Birds Seal Claps x 14
• SSH x 20

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The Thang

PAX to complete:

10 x Head, Shoulders, Knees & Toes
20 x Merkins
30 x Curls for the Gurls
40 x LBCs
Run a lap around the flag poles

A timer went off every 1:20 or 1:40 (alternating to keep things fresh) alerting the PAX it was time to do 3 Blockees – if away from your coupons on a lap do 3 burpees.

3 MOM
Oui Oui – Scissor Kicks
Mothballs – 25 Big Boy Situps
Mayhem – Plank until time

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COT

Shared a quote from a book titled How to Lead When You Aren’t In Charge.

The premise of the first chapter is that there are two primary ways to lead: to lead by leveraging influence or by authority.

“If you fail to leverage influence when you aren’t in charge you will have no influence when you are in charge”

Challenged the PAX to consider how they lead in their work places, homes, families, etc.

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Moleskin

With only 5 HCs the YHC adapted his intended beatdown from a DORA style exercise to the format given.

Don’t play Smashing Pumpkins songs if Sousa is holding your coupon… unless you want several smaller coupons.

Mayhem is considering opening a personal coupon delivery service. Hit him up on slack for more side-hustle ideas.

Shouts of acclimation were heard at regular intervals when the buzzer sounded. Everybody loves burpees & blockees.

Hummingbirds have now been stricken from YHC’s personal exicon. Totally befuddled to discover that they actually move their wings in a figure eight pattern. YHC cannot live with that kind of lie. Thank you Escobar for your leadership.

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News

Lookouts Convergence on 6/12; Beatdown at 7 am; game that evening family friendly $25 per head; Fallen Five Ruck 7/17 Beatdown followed by Ruck at the Dam

3rd-F channel on Slack for Chubby’s and Habitat opportunities.

QIC:  Blackout

Date: 06/03/2021

PAX: AOL, Blair Witch, Lanyard, M.I.A., Radar, Ramrod, Rollback, Sousa, Toe Jelly, Uncle Joe

AO: Legacy

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Conditions

Might as well have been in a swimming pool; 110% Humidity. Unsure if our shirts had sweat or actual water from the air.

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COP

Short Mosey to Park Bridge

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The Thang

Q made the decision to make this largely a Running beatdown.

Ran from Park Bridge around concrete loop (stayed off of dirt trails, since you know….rain and mud) to other side of Park close to Jenkins Road. Performed 20 Merkins (Q cadence up/down) and 20 Squats (Q cadence up/down). During this, M.I.A. somehow did his merkins over a very large ant hill. We didn’t run back to this spot, audible was called and made. Focused heavily on squat, merkin, lunge, etc. form instead of speed.

Ran from this side back to Park Bridge and performed 20 Merkins and 20 Squats.

Ran Loop around Park and back to Bridge; performed 20 Merkins, 20 Squats, 20 Werkins, 20 Lunges.

Ran Loop around Park and back to Bridge; performed 20 Merkins, 20 Squats, 20 Werkins, 20 Lunges, 20 Ranger Merkins, 20 Toe Merkins

Ran Loop around Park and back to Bridge; performed 20 Merkins, 20 Squats, 20 Werkins, 20 Lunges.

Ran Loop around Park and back to Bridge; performed 20 Merkins and 20 Squats. 1 Burpee.

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COT

Read excerpt from graduation speech. Man performing speech has masters degrees, doctorates, etc. in Engineering but stands by his opinion that the wisest man he has ever known is his father, a third grade dropout. His father always told him “Make sure your serving towel is bigger than your ego, ego is the anesthesia that deadens the pain of ignorance, and pride is the burden of a foolish man.” He also told the story of John Wooden. Won multiple championships in NCAA basketball, BUT despite that, he swept the gym floor each night after practice. If you want to make an impact on others, find your broom every day and make sure you serve others before yourself. Stay humble and serve.

Phillipians 2:3-5: Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you not look only to his own interests, but also to the interests of others. Have this mind among yourselves.

Link to Graduation Speech: https://www.youtube.com/watch?v=Bg_Q7KYWG1g

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Moleskin

Wow, what a day in the Gloom! Lots of good MC and some anthills as well.

M.I.A. pulled a fast one on Slack stating that Q had promised no burpees. Although Q didn’t remember that conversation, he stuck to it (except for 1 burpee and then 1 burpee, so technically it wasn’t burpee(s)) At 6:13, it was revealed that was made up but worked nicely. Did this have anything to do with M.I.A. doing merkins over an anthill? We will never know.

Q did not make Rollback run through mud/grass and stuck to pavement because he had some really nice running shoes on (of course, it rained some, Blackout Q right?) At the end, he voluntarily went through a muddy patch of grass to get back to car…..

Lots of other MC, you should have been there!

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News

Lookouts Convergence on 6/12; Beatdown at 7 am; game that evening family friendly $25 per head; Fallen Five Ruck 7/17 Beatdown followed by Ruck at the Dam

3rd-F channel on Slack for Chubby’s and Habitat opportunities.

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Recent Backblasts

QIC:  Gretel

Date: 05/27/2021

PAX:  Blue, Bobbit, Chunks, Cleaver, Daisy, Dundee, Hasbro, Hoveround, NordicTrack, Slois Lane, Starbucks, U-turn

AO: The Huey

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Conditions

clear, 70 degrees, cut the humidity with a knife

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COP

Mosey 1 1/2 laps to the Love Shack

SSH

WMH

FF

3rd Grade

SSH

5 beer truck burpees

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The Thang

QIC was juggling workout ideas until late yesterday, eventually said to himself out loud, “Screw it, we’ll just do burpees.”

Rounds of ascending/descending burpees in 3’s with 5 merkins, 10 squats, and 20 high knees in between burpee rounds. Done in pairs of PAX to pace, do your burpee then your partner does his burpee, the exercise counts are individual not cumulative

Round 1: 3 burpees, 5 merkins, 10 squats, 20 high knees

Round 2: 6 burpees, 5 merkins, 10 squats, 20 high knees

Round 3: 9 burpees, 5 merkins, 10 squats, 20 high knees

Round 4: 12 burpees, 5 merkins, 10 squats, 20 high knees

Round 5: 15 burpees, 5 merkins, 10 squats, 20 high knees

Active recovery: all PAX mosey a lap together

5 beer trunk burpees

Round 6: 12 burpees, 5 merkins, 10 squats, 20 high knees

Round 7: 9 burpees, 5 merkins, 10 squats, 20 high knees

Round 8: 6 burpees, 5 merkins, 10 squats, 20 high knees

Round 9: 3 burpees, 5 merkins, 10 squats, 20 high knees

flutter kicks – 31 IC

mosey 1 1/2 laps ending at shovel flag

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COT

As Memorial Day approaches lets remember it’s purpose, to remember and honor those men and women who gave their lives during service to our country, especially those killed in action. QIC encourages each PAX to not just do this generically this holiday but to seek out a name, a face, and a story of a veteran who made the ultimate sacrifice to defend what we hold so dear in our country. QIC told those present of Corporals Binh Le and Matthew Wyatt, USMC, who defended their fellow Marines from a charging truck bomb in Iraq in December 2003. Le and Wyatt could have ducked for cover to save themselves, but instead engaged the enemy and killed the driver. Unfortunately the truck plowed ahead, exploding and killing Wyatt and Le and injuring 6 others. From firsthand reports, the casualties would have been far worse had Wyatt and Le not put themselves in danger. Corporal Matthew Wyatt was awarded the Bronze Star with “V” device for valor and Corporal Binh Le, a Vietnamese citizen living in America and serving our country, was posthumously granted American citizenship.

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Moleskin

Summer is here unofficially according to the humidity

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News

Fallen 5 Memorial ruck event July 17th, details in #mumblechatter or #rucking or DM Mr. Clean

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Recent Backblasts