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WreckedEm VQ

QIC:  WreckedEm

Date: 07/03/2020

PAX: Mayhem, DNF, Clothespin, D-Fib, Ramrod, Slim Shady, Picabo, Rendezvous, John Doe, Rollback, Furley, Madoff, Purple Rain, Bernie, WuzntMe, Escobar

AO: Hacksaw

Conditions

Pretty muggy, would describe it as “thick”

COP

Mosey to the flag pole, SSH X 20 in cadence, 3rd grade exercise, Willie Mayes Hayes, Forward fold, LBAC forward and back, Seal claps, Rockin Night club (All in cadence). Then we all snagged a coupon and came back to the circle.

The Thang

DORA around the Poles

PAX partnered up and while one man was running the flag poles the other man did as many as they could of the exercise. After each round we held Al Gore till the 6 was in and then started the next round. Round 1 – Burpees, 2-Lunges, 3-Man Makers with Coupon, 4-Squats, 5- Merkins, 6- Big Boy Sit Ups, 7-Curls, 8- Coupon press (on your 6), 9-Iperial Walkers, 10- Freddie Mercurys)

Finished with a little Mary

COT

Love your neighbor. With all that is going on in the world, one thing we can all do is love one another and treat them as we would want to be treated. It’s the number one thing Jesus taught his followers.


BALL OF MAN: Prayed for wisdom, strength, and health of these great men and their families.

Moleskin

Turned into a little more running than I had envisioned and everyone seemed to be getting a good sweat on. Pretty sure the humidity had something to do with that.

News

Dadurday in July

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    Baby Weight (Hill City – Ringwald – 6/30/20)

    QIC:  Ringwald

    Date: 06/30/2020

    PAX: Skitch, Deer Jack, Flop, Pink Panther, Sunshine, Lutefisk, Curfew, Backfire, Cupid, Omaha, Carebear, Ohms, White Glove, Sidekick, Moneyball, Blindside, Mr. May, Coverup, Chief, Back Pew, The Count, Picasso, FNG-The Grouch

    AO: Hill City

    Conditions

    Conditionally seasonal.

    COP

    Start at Blue Rhino
    Forward Fold (right over left, left over right)
    Slow and Low Squats x 10 IC
    Willie Mays Hays x 10 IC
    Ass Kickers x 10 IC
    High Knees x 10 IC

    Jog to stage in Coolidge
    Merkin x 10 IC
    Shoulder Press x 10 IC
    Arm Circles x 10 IC
    Reverse Arm Circles x 10 IC
    Moroccan Night Club x 10 IC
    Cherry Pickers x 10 IC
    Plank Jacks x 10 IC
    Mountain Climbers x 10 IC
    Imperial Walkers x 10 IC
    Windmill x 10 IC

    The Thang

    We picked an appropriate weighted rock that became our “babies”. Unless instructed, no one could drop their baby. If they did, the group incurred a 5 burpee penalty.

    Don’t Drop The Baby
    Using the street lights, we performed the following exercises in waves to stay separated

    Round 1
    Walk to 3rd light pole with baby in cradle position
    Walk to 6th light pole with baby in frankenstein position
    Walk to 9th light pole with baby in tricep extension position
    Walk to 12th light pole with baby in piggy back position
    Walk/speed walk back alternating with lunges every 3rd light

    Round 2
    Walking in cradle position between each exercise
    Walk to 3rd light pole – 10 overhead press
    Walk to 6th light pole – 10 bench press
    Walk to 9th light pole – 10 bent over rows
    Walk to 12th light pole – 10 elevated crunches
    Walk/speed walk back alternating with lunges every 3rd light

    Throw The Baby
    Move to big outer circle of coolidge park
    PAX tosses their baby as far as they can, and performs the following exercises to get to their baby. Rotating arms each throw until they reach the center.
    Round 1 – Bear Crawl
    Round 2 – Bear Crawl (but rolling the baby since the ground was soft)

    COT

    One word – Appreciation

    It looks differently and means different things to everyone, but take the time today to appreciate something or someone in your life.

    Moleskin

    It was good to be back and leading in the gloom. We performed a total of 15 burpee penalties as a group.

    Recent Backblasts

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      Picnic Time Part 2

      QIC:  DJ Jazzy Jeff Jag

      Date: 07/06/2020

      PAX: Slim Shady, Lockjaw, Swingset, Lanyard, Ramrod, Fastlane (R), Purple Rain, WreckedEm, Cavity Search

      AO: Beast Ridge

      Conditions

      Humid, damp, moist, wet, slick, misty, foggy. But not too hot! Count your blessings.

      COP

      SSH x 20 IC

      Windmills x 10 IC

      One legged Bulgarians x 10 OYO

      Pickle pointers x 10 IC

      Helicopters x 10 IC each side

      Pickle pounders x 10 IC

      SSH x 15 IC

      Mosey up the road to the gate, then over to the bottom of a big hill the PAX discovered and clamored to climb. The Q obliged. All PAX ran up the hill and moseyed down, then picked up the 6.

      Cut across the fields to the futbol pavilion.

      The Thang

      Partner up, each pair approaches a picnic table

      Box jump x 5 each PAX, onto bench or onto table top

      Pick up picnic table, military press overhead x 5

      Circuit x 3

      Run laps of the soccer field between light poles (probably about 1/2 field) Mosey longitudinal directions, jailbreak latitudinal (sp) directions. Pick up the 6 when done.

      Laps x 3

      SSH x 15 IC, Proscuitto’s Gold Chain x 15 IC

      Repeat picnic table work x 2

      Repeat laps x 2

      SSH x 15 IC, Proscuitto’s Gold Chain x 15 IC

      Repeat picnic x 1

      Repeat lap x 1

      Mosey back to parking lot

      COT

      I started with F3 in Atlanta and then came to Chattanooga and found the same community, same experience and was able to pick up where I left off. I encouraged PAX to find a way to be a steady source of support in their circles where people can count on consistent encouragement.

      Moleskin

      PAX appreciated the discovery of a new hill and the opportunity to incorporate it more in the future.

      Fastlane definitely beat his time from Picnic Time Part 1 circa 2019.

      News


      F3 Dads @ The Battery and The Landfill 7/25/20 0700

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        Bears and Indians and Burpees…Oh My!

        QIC:  Jazzy Jag

        Date: 06/27/2020

        PAX: Toe Jelly, V Squared, Best in Show (R), The Count (RR), Pebbles, Purple Rain, Mayhem

        AO: Battlefield

        Conditions

        Warm and getting warmer

        COP

        Mosey to loop, Indian run around loop

        SSH x 20 IC

        Windmills x 10 IC

        Nolan Ryans x 10 IC each side

        Helicopters x 10 IC each side

        Roly polys x 10 OYO

        SSH x 15 IC

        The Thang

        Bear crawl/crawl bear suicides at tennis courts, when done, pick up the 6

        Slow/fast Indian run- more of a shuffle, really, but real bursts of speed to get to the front

        Mosey/Bernie suicides at the tennis courts, with 1, 2, 3… burpees at the start after each lap

        Slow/fast Indian run

        1 minute burpees – each PAX kept their own count

        Indian run lap

        1 more minute burpees, goal is to do more than previous minute. Total net difference of all PAX was +18 burpees in round 2. Mini-COT – you always have more in the tank

        SSH suicides with 1, 2, 3… burpees at the start

        Mosey back to vehicles

        COT

        Spending vs investing

        Spending is transactional, investing is relational

        We spend time with family, are we investing in building our family up?

        We spend time at work, are we investing in our coworkers, our products?

        We spend time at home, are we investing in our communities?

        We spend time at F3, are we investing in our brothers? We have 3rd F opportunities with homeless, what else? Individual AOs can sometimes have a more personal impact on a community and develop their own service opportunities

        Moleskin

        The Count killed his knuckles on the tennis courts. I know he would say it was a small price to pay for a wonderful workout.

        Walkers at the track made comments about the great views they had this particular morning.

        Mayhem made a big deal about working out after giving blood, the rest of us thought he had an advantage being lighter.

        News

        July Fourth Convergence @ Battlefield 0700

        F3 Dads @ The Battery and The Landfill 7/25/20 0700

        Recent Backblasts

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          Dora to the pyramids of parliament

          QIC:  Ducktales

          Date: 07/03/2020

          PAX: El Chapo, Rawdog, woodRider, Cavity search

          AO: parliament

          Conditions

          100 percent humidity, hot holiday start.

          COP

          Mosy to front door of school.

          5 rounds of sun salutations

          A.B. Pyramid


          Partner up, accumulate reps.

          100 burpees-Partner A 10 burpees while B wall sits
          200 Box jumps- A 20 reps, B air squats

          300 flutter kicks- A 30 reps l, B hold plank.

          200 Air Squats– A 20 air squats, B runs around parking lot island.

          100 burpees, same A, B as start.

          Mosey back and jailbreak last 100 yards

          COT

          “I will stand up for the things I believe in, at the same time taking care not to trample on the rights of those who believe differently” -Bette Jean Rapheal

          Love smaller posts and this COT was a perfect example why. After I presented quote and insight, every one of the PAX had a insightful addition. This is the manna men need. As Cavity Search added face to face communication is needed more. If a tweet is read by 5 different people it may be received in 5 different ways. The communication breakdown happens when you just see a text and lack the tone and presentation of face to face.

          Moleskin

          • Showed up at 04:15 because of my Jocko body alarm went off before alarm, arrived at 04:15.
          • John Doe and I planned on pre 5k at 04:45, I cruised the parking lot for my first return to Ooltewah high since I played soccer there in 2001. I quickly realized that my plan I had made for lions den burpee apocalypse would not work here. No big hill! And bleachers were still on the track from their recent graduation. I shifted gears and looked at an easy backblast to modify for the parliament. Cape fear has lots of easy stuff to modify to the sharper men of chattanooga. Thank you cape ear for the size 90 font, I could read from the next county.
          • Wood rider showed up for pre run, he’s and inspiration with his January Csaup personal goal of 100 running miles a month. He holds the 100 meter record that still stands that he set the last time he was at Ooltawah high.
          • Great to meet El Chapo, spoke with him on the phone and really look up to this guy, true HIM.
          • Coffiteria with these men at Chick-fil-A is always great! Parking lot distanced party!

          News

          Convergence tomorrow / launch of battlefield

          Recent Backblasts

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            Aaaarmy Training Sir!

            QIC: 9 Volt

            Date: 07\02\2020

            PAX: Deep Dish, WuzntMe, Clothespin,  El Chapo, Thin Mint, Schnitzel,  

            AO: The Battery

            Conditions

            Original body that runs and drives. Has a c6 automatic transmission and a 302 engine. Have clear title on hand. The paint is chipping in small spots. Shoot me a text with pic of what. I’m only wanting rid of it because I don’t have the time to fix it up. Have any questions please text or call

            COP

            “Good morning ladies!  I am Major Payne and I will be you drill instructor for today. There will be no excuses.  There will be no disclaimers. There will be no Trip Advisor reviews.”

            Mosey around dog park to the sound of the Spotify Drill Sergeant’s Field Recordings playlist 

            Forward Fold IC x 10
            SSH x 20 IC
            BAC Fwd x 15 IC
            BAC Rev x 15 IC
            Seal Clap x 15 IC
            SSH x 20 IC
            Willie Maze Haze x 10 IC

            Mosey to top of Mt Evil, Everyone but Clothespin grab a block and meet by the pile of bricks

            At the top of Mt. Evil our AOQ was presented with a token of appreciation.  An antique CMU with three webs and extra thick walls.

            The Thang
            7 Of Diamonds – PAX  moves from corner to corner of a diamond, square, polygon etc. beginning with a 7 count and adding 7 at each successive corner. 

            Still enjoying the drill sergeant’s lovely voice.

            Anyone who finishes early runs around the entire diamond to catch up with the 6 and joins them in their exercises.

            1.  Thrust Kicks
            2. Merkins
            3. Jump Squats
            4. Military press ( with CMU )
            5. Arm raise to the front (with brick in each hand)
            * Bear crawl with bricks between corners
            6. Arm raise to the side

            COT

             Drill sergeants don’t provide wisdom or encouragement

            Moleskin

            No expense was spared in digging Clothespin’s CMU out of a pile of garbage.

            The Battery now has a pile of bricks to play with (No not legos)

            News

             

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              The 2,000 Yard Burpee Abpocalypse

              QIC:  Recycle

              Date: 7/2/2020

              PAX: Hambone, Afterbirth, Prosciutto, Burrito, Jenny Craig, Pound Dog, Holy Kiss, Whittler, Red Raider, Blindside, The Count (RESPECT RESPECT), Mr Met, Blue, Dundee, NordicTrack, Pomade, Sidekick, Old School (RESPECT), Gusher, Truck Stop

              AO: Smackdown

              Conditions

              Beautiful morning, high 60s, grass was freshly shorn and moist

              COP

              SSHx15 IC
              FFx10 IC
              WMHx10 IC
              Slow Merkinx10 IC
              TGEx10 IC
              Mr Clean Shoulder Blaster Lite:
              LBACx10 IC KEEP EM UP
              Reversex10 IC KEEP EM UP
              OCx10 IC KEEP EM UP
              MNCx10 IC KEEP EM UP
              OPx10 IC KEEP EM UP
              SCx10 IC RECOVER
              SSHx20 IC

              The Thang


              The 2,000 Yard Burpee Abpocalypse

              PAX pair up in groups of three into two groups

              Group 1 goes to East goal line, group 2 to West

              PAX begin with 10 burpees on the 10 yard line and go down 1 every 10 yards going back to the goal line after each set of burpees. Finish with 1 burpee on opposite goal line.

              After burpees completed, PAX begin on 10 yard line with 10 American Hammers, going back to the goal line after each set and increasing reps by 2 every 10 yards. Finish with 28 American Hammers on opposite goal line.

              Duck Duck Mary

              PAX circle up around shovel flag and get on their six. Two PAX on opposite sides of the circle get up and run around the circle while other PAX AMRAP exercises called out by the QIC. When PAX return to their starting position, next PAX get up and run.

              Flutter Kicks
              LBCs
              Heel Touches
              Hello Dollys
              Pickle Pointers

              Pickle Poundersx10 IC
              BBSx25 OYO

              TIME

              COT

              It will come as a shock to no man who has posted with F3 that we borrow a lot of what we do from the military. From exercises to lexicon to counting cadence to completing after action reports (backblasts), it’s obvious that there are military fingerprints all over our organization. It’s also evident in the way we teach leadership and train Effective and Virtuous leaders.

              The penultimate event of Marine Corps Recruit Training is called the Crucible. During the Crucible, recruits participate in different obstacles and challenges that require teamwork and leaders to emerge and help foster esprit de corps. During this time of very little sleep and even less food, drill instructors will have periods of instruction with the recruits in which they will read Medal of Honor citations. Medal of Honor recipients invariably demonstrate character traits that can be found in every Effective and Virtuous leader: courage, integrity, commitment and selflessness. True examples of men who Live Third.

              The QIC read the PAX the Medal of Honor citation for Army Technical Sergeant Charles Coolidge. Signal Mountain resident Sgt Coolidge is one of only two living Medal of Honor recipients from World War II. Sgt. Coolidge’s actions during late October 1944 demonstrated those leadership traits that we hope to develop in ourselves.

              Moleskin

              Playlist: Arrested Development, The Black Crowes, Pearl Jam, Staind, Eve 6, Stone Temple Pilots

              “Somebody tell Red Raider he is supposed to go back to the goal line after each set of burpees.”
              “He is going back. And he is still 3 sets ahead of us.”

              Burrito thought it would be funny to trip Blindside as he was running around the circle. It was funny, but not nearly as funny as the perfect form tackle Blindside performed when he caught up to Burrito.

              News

              Independence Day Convergence at Gilbert Stephenson Park in Fort O this Saturday.
              0700
              Check Slack for more info!

              Recent Backblasts

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                You teased us with leg day and punished us with abs.

                 

                QIC:  GeekSquad 

                Date: 07/01/2020

                PAX: Big Al, Blue, Chum, Dundee, FNG-Padre, FNG-Premature Evacuation (P.E.), FNG- Hasbro, Lloyd, Magnum, Milkman, Nordictrack, Payload, PeekaBoo, Postman, Ponce, Resume, Sherlock, Snatch, Steam Engine & Squid.

                AO: Shot House

                Conditions

                fresh asphalt, dark and mildly humid.

                COP

                Mosey from parking lot to track

                All exercises IC

                Forward Fold x 12 count

                Willy Mayes Hayes x 12

                Butt Kickers x 12

                SSH x 15

                Butterflies x 12

                Greatest American Heroes x 8

                Updog to down dog with toe flip x 3

                SSH x 15

                Tony Hawk Squats x 5

                Iraqi Tee Times x 6

                LBAC front x 12

                Reverse x 12

                Moroccan x 12

                Chinooks x 12

                Seal claps x 12

                Overhead seal claps x 12

                Michael Phelps x 10

                SSH x 20

                The Thang

                At the track

                partner up

                1 Person runs a lap around the track while other does the following exercise continuously until he returns. Switch and the other person runs a lap while partner does exercises. Once the second returns, Switch to next exercise and continue.

                Merkins

                Lunges

                Burpees

                Big Boys

                Alt Shoulder Taps

                Everyone completed 5 laps and 5 sets of exercises

                Mary’s at the end.

                Heel touches x10

                Pretzels 1 leg x10

                Pretzels 2nd leg x10

                Pickle Pointers 3rd leg x10

                Pickle Pounders x10

                mosey back to parking lot for COT

                COT

                Teddy Roosevelt quote from “Man in the Arena”

                “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

                This morning and every morning in what we call the gloom you step into the arena with yourself mentally to get up and push through the workout. Then, when we show up, together we step into the arena. we grow stronger physically and as brothers. Today, you were challenged to partner up and it required you to push yourself to get around the track back to relieve your brother and carry on with your exercise.

                If there’s one thing I have learned to live by in F3 so far, it is this motto: “Leave no man behind, but do not leave him where you found him.”

                one of my favorite verses in the Bible gives some great advice related to this idea as well.

                “but they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.”

                ‭‭Isaiah‬ ‭40:31‬ ‭ESV‬‬


                I leave you with the challenge to be a “man in the arena.”

                News

                July 4th Convergence 0700-0800 in Fort O. Let Milkman know if you want to caravan with GeekSquad in the “Captain Jack Sparrow” leaving Hixson High parking lot that morning.

                The Huey tomorrow 0515 Soddy Daisy Veterans Memorial Park 

                Dundee VQ at Shot House on Monday 7/6

                 

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                  What goes up, must come down

                  QIC: Holy Kiss

                  Date: 06/30/2020

                  PAX: Prosciutto, Whittler, Pomade, Burrito,  Bumble Bee, Truck Stop, Gusher, Red Raider, Recycle, Hambone, Afterbirth, Pound Dog, FNG-Old School

                  AO: Smackdown

                  Conditions

                  Muggy 70 something with a nice cool wet field

                  COP

                  Warm up lap around track

                  SSH X25, Little Baby Arm Circles X15 and reverse X15, Seal Claps X15, Overhead Press X15, Willy Mays Hays X10, Imperial Walkers X10, SSH X25, Third Grade Exercise X15

                  The Thang


                  4 Corner Escalator

                  Corner 1


                  5 Burpees OYO, hold plank for 6

                  Corner 2:

                  5 Burpees, 15 Merkins OYO, hold plank for 6

                  Corner 3:

                  5 Burpees, 15 Merkins OYO, 25 Squats, hold plank for 6

                  Corner 4:

                  5 Burpees, 15 Merkins OYO, 25 Squats, 35 block press, hold plank for 6

                  Corner 4: And back down….

                  5 Burpees, 15 Merkins OYO, 25 Squats, 35 block press, hold plank for 6

                  Corner 3:

                  5 Burpees, 15 Merkins OYO, 25 Squats, hold plank for 6

                  Corner 2:

                  5 Burpees, 15 Merkins OYO, hold plank for 6

                  Corner 1


                  5 Burpees OYO, hold plank for 6

                  Stairway to Seven

                  On bleachers: 1 Incline Merkin, Box Jump to top, 6 squats, Box Jump Down… 2 Incline Merkins, Box Jump to top, 5 Squats, Box Jump Down… so an and so forth until 6 incline merkins at bottom and 1 squat at top

                  Slow Tempo Dips on Bleachers…I think I will officially name these STDs

                  4 Count Exercise In cadence.. Down on 1 hold… up on 2 hold, down on 3 hold, up on 4.. X7

                  Johnny Cash / Ring of Merkin

                  PAX hold plank in circle.. 1 merkin up to 5 reps

                  COT

                  “The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands in times of challenge and controversy” -MLK Jr.

                  Moleskin

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                    Parliament Flag Saved us From More Burpees – Anvil (6/29/20)

                    QIC:  John Doe

                    Date: 06/29/2020

                    PAX: Fissure, Vaccine, Ducktales, Venus

                    AO: Anvil

                    Conditions

                    Summer, summer, summer time….just a perfect morning for some fun

                    COP

                    Mosey 400m around the track; SSH – 20 (IC); Willie Mays Hays – 10 (IC); Third Grade Exercises – 10 (IC); Forward Fold – 10 (IC); LBAC – 10 (IC); Rev LBAC – 10 (IC); SSH – 10 (IC)

                    The Thang

                    Hopefully it’s hard enough….get your minds out of the gutter. Of course it is, it’s Anvil
                    Track the Ladder

                    40 Burpees; 100m sprint

                    30 Burpees; 200m sprint

                    20 Burpees; 300m sprint

                    10 burpees; 400m sprint

                    5 Merkins; 400m sprint

                    10 Merkins; 300m sprint

                    15 Merkins; 200m sprint

                    20 Merkins; 100m sprint

                    Walking Lunges for 100m; Sprint back 100m – Rinse & Repeat (each PAX did 2 or 3 rounds)

                    Closed with Atomic Hammer Sit-ups (Big Boi sit ups but your hands extend all the way to the ground in the down position and all the way to your toes in the up position) – 5, 10, 15, 20

                    COT

                    QIC is currently reading Gates of Fire by Steven Pressfield. The book is based off the battle of Thermopylae and the 2nd invasion of Persia to Greece. This is also the basis of the movie 300. Below is quote that helps paint a picture:

                    “It is said that on the eve of battle, he was told by a nativeof Trachis that the Persian archers were so numerous that, when they fired their volleys, the mass of arrows blocked out the sun. Dienekes, however, quite undaunted by this prospect, remarked with a laugh, “Good. Then we’ll have our battle in the shade.”

                    As men, how often do we have our battle in the shade? In the darkness? And alone? There’s going to be battles in the dark, but it’s alot easier when you have a strong support system of men around you. At F3 with work in the darkness of the gloom every morning, but we do it together.


                    BALL OF MAN: QIC closed us out in prayer

                    Moleskin

                    Everyone was soaking wet and sucking wind after this one. Ducktales could possibly give Burrito a run for his money on the ability to talk and exercise the entire workout. Maybe it can be tested at convergence??? Fissure went from slow jams to new age gansta rap with the tunes. The transition was like being woken up with a cold bucket of water. Would’ve preferred the slow jams have stayed home

                    News

                    Convergence on July 4th at Battlefield; F3 Dads at Battery and Landfill on July 25th

                    Recent Backblasts