PAX: Milkman, Band Camp, Geek Squad, Hasboro, Spackler, Mr. Clean, U-Turn, Gruber, Ducktales
AO: The Huey
Conditions
Slight chill in the air, mostly dry with some dampness on the ground
COP
Burpee Apocalypse: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
The Thang
In lieu of recent events this workout was in memory of the Black Mamba
The Black Mamba HIIT Training with a little Kobe flavor. We did each exercise below for 24 seconds with 24 seconds rest between each exercise. We did 8 rounds of this…you know since Kobe wore both #24 and #8
K (Knees) – High Knees: challenged PAX to move as quickly as possible
O (Onos) – Apollo Ono’s: challenged PAX to move quickly side to side like the speed skater
B (Burpees) – Just that, do as many Burpees as possible in that interval
E (Exercise) – Q’s choice: squat jump into flutter kicks – will be called the Cotton Eyed Joe moving forward
After 8 rounds of this we jumped into the next exercise….
Burpee Mania
PAX circled up and partnered with a person next to them.
One partner did 1 minute of Burpees while the other counted, then we switched where partner two did 1 minute of Burpees while the other counted. Two rounds of this, took the total Burpees done collectively…
Finished with 2 minutes of Mary – PAX lead
COT
Focused on the continued efforts of F3 Chattanooga and the 3rd-F as we strive to GIVE back to the community. Challenged the PAX to start by GIVING out one smile a day, and promised they’d get a smile back. 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]
Moleskin
If you want want to read something here, then you should’ve been there.
News
3rd-F Partnership with Chubby’s – sign up to Q on the 3rd-F Channel.
PAX: Schnitzel, Cold Play, Pork Belly, El Chapo, Deep Dish, Clothes Pin, Shotput, Mrs Baker, Bubbles, FNG-Retread
AO: The Battery
Conditions
Alternating periods of shadows and full sun
Good morning campers. Rise and shine for the groundhog day edition of F3. I’m 9-Volt and I will be your zoologist for today’s festivities. I am not a professional and do not know your medical conditions or limitations. You are here on your own volition. Push yourself but modify as necessary so as not to injure yourself.
COP
SSH IC x 20
Abe Vigoda IC x 20
SSH IC x 20
Arm Circles
Fwd IC x 15
Rev IC x 15
Seal Clap IC x 15
Miltary Press IC x 15
Chinook IC x 10
SSH IC x 20
The Thang
Groundhog Day * PAX moseys to the tennis court * The short end of the court is the groundhog tunnel * The long end of the court is the open prairie * Each tunnel has a list of exercises Starting at point 1 the PAX will perform the 1st exercise and then groundhog crawl to the other end of the tunnel At the end of the tunnel the PAX will perform the exercise again and then 5 “Groundhogs” before flipping a coin to determine if they see their shadow. (Head = Shadow, Tails = No shadow) 1. PAX sees a shadow – crawl back to opposite end of tunnel, perform exercise and groundhogs again before flipping coin 2. PAX does not see shadow – run across the open prairie to the other tunnel and repeat using the exercise list for that tunnel. * Upon arriving back at point 1 the PAX advances to next exercise on list
COT
Words of Wisdom:
The groundhog (Marmota monax), also known as a woodchuck, is a rodent of the family Sciuridae, belonging to the group of large ground squirrels known as marmots
The groundhog is by far the largest sciurid in its geographical range
The groundhog is also referred to as a chuck, wood-shock, groundpig, whistlepig
Groundhogs are well-adapted for digging, with short, powerful limbs and curved, thick claws.
The groundhog prefers open country and the edges of woodland, and is rarely far from a burrow entrance
Young groundhogs may be called chucklings
Woodchuck numbers appear to have decreased in Illinois
When alarmed, they use a high-pitched whistle to warn the rest of the colony, hence the name “whistle-pig”
Mostly herbivorous, groundhogs eat primarily wild grasses and other vegetation, including berries and agricultural crops, when available.[
Groundhogs are one of the few species that enter into true hibernation, and often build a separate “winter burrow” for this purpose
Groundhogs are mostly diurnal, and are often active early in the morning or late afternoon.[
Usually groundhogs breed in their second year, but a small proportion may breed in their first
Groundhogs may be raised in captivity, but their aggressive nature can pose problems
The burrow is used for safety, retreat in bad weather, hibernating, sleeping, love nest, and nursery.
Moleskin
Good morning campers. Rise and shine for the groundhog day edition of F3. I’m 9-Volt and I will be your zoologist for today’s festivities. I am not a professional and do not know your medical conditions or limitations. You are here on your own volition. Push yourself but modify as necessary so as not to injure yourself.
Thank you for your leadership. YOU MAKE ME WANT TO BE A BETTER MAN
Ball of MEN
Moleskin
Just over 1 year ago I was continuing the EH and got F3 Moneyball out in the Gloom. It was my first Saturday Q at the landfill…. I got the PAX strung out to a record proportion (never pick up the 6 as the Q) To see the growth of leaders that have been impacted by Moneyball record EHing is truly amazing. If you need an AO anywhere Moneyball has 5 friends there and we can launch this Saturday. We met through the Chamber of commerce and Craig is a champion of getting to know you. F3 helps him and myself get our connection for the day out of the way. We share a passion to interact with friends and learn from others and build relationships with new friends.
Today was the first post that I got to lead with one of my close friends. Known in the early morning Gloom as Chief. I called out the runners for being slow and to catch up to me (the slow rucker). I turned around and chief had turned it on, and was on my heels in milliseconds. From our last fellowship together we gained the Universal knowledge to the guide in ANY situation, while at cigar mans fine local establishment. IF EVER in unknown territory just ask yourself, What would Cigar Man Do?
Burrito is renamed donkey show until he changes his name in slack.
Mr. Clean was missed, he is on Q here friday, watch out for the ditch!
Coffiteria was awesome with Back Pew. This talented man gets to show people the holy land for the first time and loves seeing their reactions. Literally trips to Jerusalem. We started forming a plan to take a group of us on a low budget trip that will involve rucking. Here is a map for our route
News
KEEP EHing PAX to burpee, we need other Regions help to get to our goal of 1,000,000 we are currently over 50,000 of these devilish moves so far for 2020.
FRIDAY SCENIC CITY RUCKERS! come join us save your knees and still outrun the pax by Ruck training with us! follow us here <a href="https://twitter.com/intent/tweet?button_hashtag=wordpress&ref_src=twsrc%5Etfw" class="twitter-hashtag-button" data-show-count="false">Tweet #wordpress</a><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>
March 4th 8 am to 9 lets F3 it up at a chamber AM networking https://www.chattanoogachamber.com/events/details/8814
Laps of Steel Run a lap while going up every staircase on both bleachers.
Adora: 500 total count, either merkins or squats, while partner runs a lap.
Box jumps up steps, 15 incline merkins at every 3rd jump, 4 rounds
Jailbreaks across field x4
Announcements: Convergence tomorrow at The Dame 0700-0800
[The “Moleskin” aka the “NAKED-MAN MOLESKIN” is the portion of the Backblast in which the Q describes interesting things about the Workout that are at least partially true.]
Moseyed to the side of the school and knocked out the usual SSH, stretching and warm up.
The Thang
I’ve been inspired by the recent musical workouts and tried to be original in the soundtrack and how it was used (sometimes unsuccessfully though). We began by doing burpees to U Can’t Touch This by MC Hammer. Each homeboy did a burpee every time U Can’t Touch This was sang. We did arm circles and kept moving in between the verses. We then did a Dora where one Pax bear crawled down and Bernie’d back about 20 yards while the other partner partook in dips, curls, overhead press and squats.
I then tried to use How You Like Me Now in place of Roxanne for the mosey/Bernie trot, but it failed because most of us ran too fast to hear the music. We then did a burpee breakdown to Tom Petty’s, I Won’t Back Down and then moseyed back to the flag for some Mary.
COT
I took a minute to talk about being content and thankful in whatever our circumstances as Paul wrote about and how blessed I felt to be a part of this group of men and the accountability that is so important to me.
Moleskin
I was very humbled at how many guys showed up in such crumby conditions. I laughed when during our mosey/Bernie run Blind Side got stuck in a puddle and just had to keep going forward and backward in it for what seemed like a minute. Pebbles was raised by some sort of animals based on his bear crawling prowess and I unintentionally was “that guy” when I took us from the dry I worked hard to keep us in so we weren’t we and miserable during the gloom to the parking lot for Mary where we just got soaked…That’s on me. Welcome Footloose!
News
3rd F every Tuesday, check Slack and the Tough Mough is coming up in a couple of weeks.
PAX: Swipe Right, Clothespin, Escobar, Chavez, El Chapo, DNF, Bernie, Snow Patrol, Jazzy Jag, John Doe, Flatline, Runner Up, Wala Wala, Peanuts, Toe Tag, Wuznt Me
AO: Hacksaw
Conditions
A warm 40 degrees, nice and dry
COP
Forward fold, willie mays hayes
mosey to the city hall parking lot
SSH, third grade excercise, seal claps, shoulder press, runner stretches, SSH
The Thang
Four’s a crowd Table Workouts
1st bench- 15 incline merkins, 2nd bench- 10 box jumps, 3rd bench- 10 dips, 4th bench- 10 calf raises, (repeat for 2 sets) Mosey around the city hall
Only Thing a Pickle Ball Court is Good For
400 merkins, 800 lbc, 800 squats per group of 4. First team member runs a suicide, and then switches, etc. After first round of suicides, then the running switches to a lap. Mosey around city hall
Hardcore Partner Core
Groups of 2, 20 big boy sit ups with targets/20 leg throw downs. Switch
COT
Today’s COT was about the idea of a comfort zone. Getting out of your comfort zone is the reason most of us started attending F3. Imagine the possibilities you are missing sticking to your comfort zone. Don’t let fear of failure prevent you from getting out of your comfort zone, as you can learn the most in failure. Just don’t fail twice. BALL OF MAN: Swipe Right led a great ball of man flesh
Moleskin
Several stragglers came in late and a few over sleepers but we will leave it up to it being the last Friday of the month, just don’t let it happen again!
News
Don’t forget to follow the 3rd F channel on slack and sign up for Tuesday. Great ministry with some awesome people over at Chubby’s. Very much worth your time.
Low 40s and wet, but the rain stopped beforehand and didn’t start back until time was called. So mostly perfect conditions.
COP
SSH x 30
Pyramid of Run/Merkin/Squat:
Run 200m, 10 Merkins, 10 Squats
Run 200m, 20 Merkins, 20 Squats
Run 200m, 30 Merkins, 30 Squats
Run 200m, 40 Merkins, 40 Squats
The Thang
3ish Minute Blocks of Single Exercise AMRAP:
PULL-UPS
DIPS
BIG BOY SIT-UPS
BURPEES
SQUATS
FLUTTER KICKS
WALKING LUNGES
BEAR CRAWL/CRAWL BEAR (20 YARDS EACH WAY)
(Unfortunately we ran out of time before getting to the Mary)
COT
To quote Hasbro, “The human body is capable and exceedingly able to go far beyond what our mind says we can do.” We have all heard this more times than we can count. But how true does this statement resonate in your life? How do you know your true limit if you never push yourself beyond what your mind tells you? This applies to the physical nature, but also the greater span of everything around you. Push yourself in all aspects of your life, and see if you can find your limit.
Moleskin
Huey time strikes again. When planning the workout, I noted we would have 5 minutes of Mary at the end. So… in my mind, we would start the Mary at 6:10. I couldn’t figure out why we had so much extra time towards the end of the workout, so I was adding extra time to the 3ish minute blocks. It wasn’t until 5:59 when someone said, “its almost over”, that I realized my mistake. (I spent the entire time of the Bear Crawls trying to figure out what we were going to do for another 10 minutes before starting Mary)
Also, Burrito (Scott Simmons) was present, which allowed for plenty of mom jokes and a target for Ducktales’ flatulence.
Side Note: other than a man walking the track solo, no other workout groups were present.
PAX: Geek Squad, Hardtail, Hasbron, Milkman, Mr. Clean, Spackler
AO: Liberty Creek
Conditions
Good weather. No stars, so overcast. Several dark spots…
COP
BROOOOOga
Downward Facing things, folding things, TWSS jokes, and of course Warrior Poses
The Thang
Mr. Clean here to help Duck with Backblasts; because, well, that IS what F3 is about. Support. Having the 6. He asked for feedback on the workout: a year ago — “dude, you got to get some organization to this thing”…fast forward to now: “you don’t even need my feedback brother, your energy and zeal for life and exploration drive your Q’s, you’ve successfully embraced your “disorganization” to create workouts that: are great beatdowns, heightens our awareness, and help us forget about the “suck”. Sale Creek Exploration Dip rotation on the Raider course.
Mosey to Courtyard. Complete Inclines, Declines, Dips, and various plank exercises on the giant boulders.
Mosey to back lot (dark spot) continue moseying (another dark spot) and a trip around the lot. During the circuit, we completed Squats, Burpees, and various Merkin exercises.
COT
First and foremost, F3 Chattanooga is SO stinkin’ (ats right Pro, I said stinkin’) fortunate to have a leader like Ducktales. Two Growrucks, at least 2 (additional) GoRuck Tough events, and a FULL Tuff Muff (and he hates moseying), and most importantly, for me, he inspired me to look into that “real” mirror of life, you know, that one reflecting the soul. He (along with Geek) made YHC a much better person without knowing it (whoops, cat’s out the bag). Remember, EVERYONE fights a battle in which we know nothing about.
Secondly, in the COT, we talked about using words wisely. Inspired by the Proverbs in which Prosciutto shared along with U-Turn’s lesson about impulse control, we talked about the importance of HOW we use them rather than WHAT we use. YHC also spoke about Wuzn’t Me’s quote (which I thought was great) of the Nice vs. Honesty virtue. Maybe, those are mutually exclusive, and honesty is DEFINITELY a virtue, but can we also make kindness a virtue as well. Honesty is directly related to Integrity, integrity is directly related to a positive reputation, and kindness is also directly related to integrity/reputation. Be Honest. Be Kind. Be Loving. Be Supportive. Be Passionate. Be Deliberate.
Moleskin
–Liberty Creek has some dark spots.
News
***02/08/2020 NO LONGER A CONVERGENCE– More details forthcoming***
PAX: Fastlane, Bernie, WuzntMe, SwipeRight, Escobar, Vaccine, Coldplay, John Doe, Toe Tag, Walla Walla, Maytag, Mayhem (R), Peanuts
AO: Hacksaw
Conditions
Warmer than recent weather. 38 degrees and clear
COP
Mosey long way around field to flag
SSH x 20 IC
Squat x 10 IC
LBAC x 15 IC
Reverse x 15 IC
Smurf jacks x 10 IC
Nolan Ryan’s x 10 IC
Monkey humpers x 10 IC
Merkins x 10 IC
SSH x 20 IC
The Thang
Speed Dating – Hacksaw style
PAX partnered up, one coupon per pair around flag pole
Round of exercises:
5 Hurpees (Burpees with partner jump)
10 manmakers – 5 with coupon, 5 without coupon, transferring to partner halfway
20 overhead press – 10 with/without coupon
30 curls – 15 with/without coupon
40 squats – 20 with/without coupon
When complete, run lap of flags. Upon return, inner partner stays with coupon, outer partner rotates one station.
Repeat. PAX completed a little over 5 rounds
COT
Q reminded everyone that F3 is not a workout group. It is a leadership training group that uses workouts to bring people together. One main way F3 trains leaders is by Qing. Everyone should Q at least once. It is a good opportunity to develop skills that can transfer to other areas.
Moleskin
PAX enjoyed the longer route of mosey to flag circle- several mud puddles were discovered.
Hurpees are spreading in F3 Chattanooga!
News
Sale Creek Convergence on hold – check Slack for more info
Saturday morning Convergence North GA, check Slack for more info
SSH x 10 IC Fwd Fold x 10 IC Teapots x 6 IC each side Iraqi tea time x 10 IC SSH x 10 IC Arm circles x 10 IC, reverse x 10 IC SSH x 10 IC
The Thang
Gloom Mountain Burpees Stumbled across this on twitter this week and swooned – Mosey Burpees – Mosey from upper lot to lower lot then back with pitstops for 15 burpee sets – 75 total – Thunderstruck – 5 minutes – 33 burpees Chumbawamba (Tubthumping) – 5 minutes – 27 burpees – Burpee sprint ladder – 10 burpees, sprint to line, 9 burpees, sprint back, etc etc – 55 burpees (modification was running back and forth) – Uphill Crawl Bear then 5 burpees, Downhill bear crawl then 4 more, etc etc – 15 burpees (modification was running up and down the hill) – Amrap burpees with only five minutes remaining. In a perfect world we’d have time for a 100 burpee set to finish for 305 total burpees.
Roughly half the group stayed on the burpee train completing ~220 burpees by 0615
COT
Tyran Mathieu had a solid tweet the other day: Control your emotions doesn’t mean avoid your amotions. Feel that shit, understand that shit, just don’t lose your shit.
We discussed how men are prone to bottle up emotions and the negative that can result.
Moleskin
YHC returned from a week and a half off for a Disney vacation. Copious burpees is a grand way to return.
Our FNG arrived just a few minutes late and we didn’t realize he was a new guy until the COT. Welcome, Tinkle!
