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B.O.S. – Bombs Over Smackdown

QIC:  Recycle

Date: 05/21/2020

PAX: Burrito, Prosciutto, Oil Can, Lady Gaga, Pediasure, Money Ball, Blindside, Gusher, Hambone, Afterbirth, Booger, Red Raider, John Doe, Dundee, Nordictrack, Gusher, Laces Out (RESPECT), Pomade, Ashley Madison, FNG-Pound Dog

AO: Smackdown

Conditions

54 degrees, cloudy, grass still wet from previous day’s rain

COP

1 lap mosey
SSHx15
FFx10
WMHx10
TGEx15
LBACx10
Reverse x10
OSPx10
SSHx15(?)

The Thang

Bombs Over Smackdown

PAX partner up in pairs (no touching!)

B – Burpees x 100
O – Overhead Claps x 150
M – Merkins x 200
B – Big Boy Situps x 250
S – Squats x 300

All PAX start on home sideline. 1 PAX does reps, 1 PAX moseys to visitor sideline and back, flapjack, continue until total is reached. If PAX finish before others, jump in with a different group so all PAX finish together.

Cool down:

Thunderstruck

All PAX hold high plank while listening to AC/DC’s Thunderstruck. Every time PAX hear the word thunder, do a merkin.

COT

I started posting with F3 to help me manage my post traumatic stress and I have been blessed with the support I have received over the last two and a half months. It has been a godsend for my mental health as well as my physical well being. I did not realize how much I missed suffering together with men since I left the Marine Corps!

This Memorial Day I will be remembering Willie Furmon. Willie lost his battle with his demons 93 days ago and it was the loss of him that really pushed me to take the plunge and start posting with F3. Willie was a near perfect model Marine who was loved and respected by everyone who served with him. I was privileged to lead him as a section chief and platoon sergeant and I loved him like a little brother.

Moleskin

Take a guess at how many side straddle hops we ended our warmup with. Burrito lost count but continued counting….loudly! 15? 18? 26? I have no idea, but neither does Burrito!

Playlist: Outkast, Pearl Jam, Stone Temple Pilots, Alice In Chains

Laces Out’s daughter is getting married this weekend! She is marrying an Army soldier, but we won’t hold that against her. Congratulations Laces Out and family!

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    Skitch & His Burps – Whew!

    QIC:  John Doe

    Date: 05/19/2020

    PAX: Money Ball, Sunshine, Uncle Fester, Oil Can, Deerjack, Ramos, Pink Panther (R), Hobo, Back Pew, Skitch, Snow Patrol, Blindside, She Shed

    AO: Hill City

    Conditions

    Beautiful morning, no rain. Damp ground with conveniently placed puddles

    COP

    Mosey to main field

    Burpee Apocalypse – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

    Mosey to second hill

    The Thang

    Per Skitch’s request….

    Burp Back Mountain
    Locate a nice sized hill (check)

    Pair up with one person proceeding to run backwards (Bernie) up the hill/forward down the hill, while the other person performs burpees

    Individuals continue to alternate running with burpees until 100 total burpees are completed by the pair

    When finished, PAX hold Al Gore or Plank until entire PAX completes exercise. Modification: More Burpees

    Burpee Mania

    Circle Up and Pair Up

    One person does AmRep of Burpees for 1 minute while other persons counts; Individuals continue to alternate for five rounds…example of one round:

    P1: 1 minute of Burpees

    P2: Rest and count

    P2: 1 minute of Burpees

    P1: Rest and count

    3 minutes of Mary – PAX choice

    Mosey back to parking lot for COT

    COT

    Heard Andy Stanley communicate over the weekend and piggy-backed off his words and direction. Take-away: If we are wise, we will pause and ask the question, “What have we learned through all this?” What do we want to move forward?” How can we be better for it?” *Pain without any gain is a shame*

    Focus on bein gbetter in three areas: (1) How can you be better financially? What could you have been doing? *I want is better than I owe* (2) How can you be better for it relationally? With your spouse? With your kids? *Own your piece of the pie* (3) How can you be better for it personally? Internally, how is your world view? Do you find yourself praying more for the first time in a long time? Has your faith been rattled? Did you discover your faith was more fragile than you imagined? *PAY ATTENTION TO THAT TENSION* It could lead to something good or something better.

    Let’s face and embrace the lessons we’ve learned. Let’s not lose perspective. Let’s get better….together


    BALL OF MAN: PAX took a knee and Skitch lead us out in prayer.

    Moleskin

    No matter which AO the QIC attends, everyone LOVES burpees. It’s an interesting phenomenon that could be a good case study one day. I imagine it has to do with a positive attitude. You should see the smiles once the word “burpee” is spoken. Purely Amazing!

    News

    3rd-F Starting back in June; Lions Den M/W/F; New Saturday option on Signal Mtn (The Reformation); The Battery T/R/S

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      Group Punishment

      QIC: Holy Kiss

      Date: 05/19/2020

      PAX: Pomade, Burrito,  Pediasure, Bumble Bee, Gusher, Recycle, Hambone, Dundee, Afterbirth, Lady Gaga, Laces Out, Uhaul, FNG – Red Raider, FNG – NordicTrac, FNG – Booger

      AO: Smackdown

      Conditions

      It was a humid and wet 57 degrees… The perfect gloom.

      COP

      Warm up lap around track

      SSH X 20, Little Baby Arm Circles X 15 and reverse X 15, Seal Claps X 15, Overhead Claps X 15, Willy Mays Hays X 10, Imperial Walkers X 10, SSH X 15

      The Thang


      7 of Diamonds

      Round 1 (Arms)
      Station 1: Merkins X7 and Bernie Sanders to Station 2

      Station 2: Worst Merkin Ever X7 and Bernie Sanders to Station 3

      Station 3: ATM X 7 (Alternating Shoulder Taps, Tempo Merkins, Fast Merkins 4 count in cadence) and Bernie Sanders to Station 4

      Station 4: CPRs X7 (Block Curl, Block Press, Block Tricep Raise) and mosey to Station 1

      Round 2 (Legs)

      Station 1: Lunges X 14 (each leg) and mosey to Station 2

      Station 2: Box Jump Bleachers X 14 and mosey to Station 3

      Station 3: Burpees X 14 and mosey to Station 4

      Station 4: No Surrender with Coupon X 14 and Bernie Sanders to Station 1

      Round 3 (Abs)

      Station 1: LBCs X 21 (4 count in cadence) and Bernie Sanders to Station 2

      Station 2: Flutter Kicks X 21 (4 count in cadence) and Bernie Sanders to Station 3

      Station 3: V- Ups X 21 OYO and Bernie Sanders to Station 4

      Station 4: American Hammer with Coupon X 21 each side and mosey to Station 1

      Round 4 (Group Punishment)

      Station 1: Burpees X 28

      Station 2: Worst Merkin Ever- as many as possible in 90 seconds

      COT

      A word about fear. Our country and way of life seemed to be flipped upside down out of nowhere due to Covid-19. How did everything change and become so polarized so quickly. My conclusion is fear. The media uses fear to capture every second of our attention and push their message. The government is using fear as means of control and pushing through their agenda. We as individuals are fearful of the virus and the unknowns of what is to happen. Fear is the most powerful tool of control and easily overtakes our logical thought progression.

      As Christians, God created us not with a spirit of fear but of power, love, and a sound mind. – 2 Timothy 1:7

      Moleskin

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        Bakers Dozen – Or – Burpees Are Good WarmUps!

        QIC:  The Count

        Date: 05/18/2020

        PAX: 13 Total – No FNG’s – Back Pew, Blindside, Burrito, Chief, Dundee, Footloose, Friar Tuck, Ham Bone, Money Ball, Oil Can, Recycle, Roomba

        AO: Lions Den

        Conditions

        Was 66 Degrees with intermittent sprinkles, but the birds were singing!

        COP

        We got to it! Warm Up was Burpee Apocalypse – 55

        The Thang


        At bottom of hill and with coupon each PAX does the following:

        Round 1:

        Curls – 25 / Squat – 25 / Tricep Ext – 25 / Lunge – 25 = 100 Reps / Run up hill to third street light (about 50 Yards), Mosey back down. Rinse and Repeat X 4. Total of 400 Reps.

        While waiting on 6 to complete – Take 1 Min Rest and then do 5 Burpees / rest 20 sec / 5 Burpees. Rinse and Repeat until 6 is in.

        Round 2:

        Merkins – 25 / LBC’s – 25 / Werkin and/or Diamond Merkin – 25 / American Hammer – 25 = 100 Reps / Run up hill to third street light (about 50 Yards), Mosey back down. Rinse and Repeat x 4. Total of 400 Reps.

        While waiting on 6 to complete or time runs out – Take 1 Min Rest and then do 5 Burpees / rest 20 sec / 5 Burpees. Rinse and Repeat until 6 is in or time expires.

        800 Reps + 1,032 total Burpees / 13 = 80 Avg per pax.

        COT

        The Gift of Peace from Our Daily Bread – “I Believe in Jesus and He is my
        Savior, and I have no fear of death.” This is what Barbara Bush said to her son George W. Bush before passing. This suggest she had a deep-rooted faith, She experienced God’s gift of peace that comes from knowing Jesus, even when faced with death.

        Psalm 31:9, 14-15 – (9) Be merciful to me, Lord, for I am in distress, my eyes grow weak with sorrow, my soul and body with grief. (14) But I trust in you Lord; I say, you are my God. (15) My times are in your hands; deliver me from the hands of my enemies, from those who pursue me.

        BALL OF MAN: Took a knee and prayed for all those in need and hurting.

        Moleskin

        The only real comment (grumbling) I heard was after I announced the Burpee Apocalypse, was that was why everyone hates “John Doe”… I took that as a compliment! Oh, and I was told I misspelled “Apocalypse”….I used the French spelling “Apocolypse”… 🙂

        News

        No announcements

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          Music Makes The Ridge Go Round – Ridegcut 5/15/20

          QIC:  John Doe

          Date: 05/15/2020

          PAX: Jazzy Jag, Snow Patrol, Lanyard, Early Bird, Dolly, Swingset, Dimples, Free Candy, Doodles, FNG-WoodRider

          AO: Ridgecut

          Conditions

          Beautiful morning in the mid-60’s with the sweet scent of jasmine perfume and the soothing sounds of jaguar purrs

          COP

          Mosey around the skate park, SSH – 20 (IC), Forward Fold – 10 (IC), Third Grade Exercises – 10 (IC), Willie Mays Hays – 10 (IC), LBAC – 10 (IC), Rev LBAC – 10 (IC),

          The Thang

          Bringing back an oldie but a goody

          Rock’n The Jukebox

          1) Circled up – Played “Bodies” by Drowning Pool – Continuous SSH for the duration of the song and did Burpees every time the lyrics said “let the bodies hit the floor” for a total of 26 burpees – Ran one lap around a portion of the parking lot

          2) Circled Up – Played “Roxanne” by The Police – continuous Mountain Climbers for the duration of the song, and Dive Bombers every time the lyric said “Roxanne” – Ran one lap around a portion of the parking lot

          3) Circled Up – Played “Jukebox Hero” by Foreigner – continuous bonnie blairs for the duration of the song, and air squats every time the lyrics went to the chorus of the song – Ran one lap around a portion of the parking lot

          4) Circled Up – Played “Hells Bells” by ACDC – continuous holding of plank for the duration of the song, and merkins every time the lyrics said “hells bells” – Ran one lap around a portion of the parking lot

          Duck, Duck, Exercise…

          PAX circled up and did the following variation of exercises as one member ran the group circle and got back to his respective spot, until each memeber completed the circle. We did each exercise for 4 PAX laps

          1.    Flutter Kicks

          2.    Burpees

          3.    Apollo Ohno

          4.    Rock Balboa

          COT

          Stayed with a similar theme throughout the week. QIC talke dabout comfort and fear and how they can be a distraction from our purpose. Encouraged PAX not to listen to the noise but to be intentional in moving forward.
          BALL OF MAN: Swingset lead us out in prayer

          Moleskin

          Many PAX found out that Jazzy Jag is THE Jasmine Jaguar; There were a lot od sweet dance moves and encouraging pants (not to be confused with pants). We even had a merlot splash. Welcome back fellas!

          News

          Ridgecut is officially moved to Wednesdays and Fridays; Possible convergence on Labor Day; 3rd-F starts back up June

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            Wildcat Crawl

            QIC: Mr. Clean

            Date: 08/07/2020

            PAX: Blue, Cleaver, Dundee, Freetime, Footloose, Friar Tuck (Respect), Mr. Met, Nordic Trac, Ponce (Respect), Sherlock, Snatch, White Lightening

            AO: Shot House

            Conditions

            77 Degrees. Starry Sky.

            COP

            SSH X15 IC

            Modified Shoulder Blaster

            The Thang

            Today, the Lions Den completed the monthly BURPH Challenge, and last night a very dear friend, our former Nantan and current Mustard Seed Leader of F3 Portland, Angus reached out. He somehow found the Backblast from his FNG post, as well as, his post for his first ever ROT (River of Tears) in Augusta. YHC felt this to be a sign for Q inspiration at Shot House. The Wildcat Crawl emerged…


            Wildcat Crawl


            Run a mile for time.

            After the timed mile is complete: Complete the following

            Round 1: 10 Burpees — Ascend Bleachers — 9 Squats — Descend Bleachers — Rinse/Repeat Until 1 Squat — Run an AYG Lap

            Round 2: 8 Burpees — Ascend Bleachers — 7 Squats — Descend Bleachers — Rinse/Repeat Until 1 Squat — Run AYG Lap

            Round 3: 6 Burpees — Ascend Bleachers — 5 Squats — Descend Bleachers — Rinse/Repeat Until 1 Squat — Run AYG Lap

            ALL Rounds AFTER 3 are REPEATS of Round 3

            Much like the ROT a point system will be applied from this point forward to help Pax track progress.

            COT

            [Insert any wisdom you’d like to share]
            [The “COT” aka the “CIRCLE OF TRUST” is the terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
            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

            [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.]

            News

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

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            Back in the Saddle with Big Balls

            QIC:  Escobar

            Date: 05/15/2020

            PAX: Toe Tag, Prosciutto, Mayhem(R), Focker, Gaylord, Rollback, Peanuts, Threeskin, Chavez, The Count(R x 2), WuzntMe, Coldplay, DNF, Bernie, Clothespin

            AO: Hacksaw

            Conditions

            Maybe around 65 degrees and perfect.

            COP

            SSH x20, LBAC, Windmills, Teapots, WMH, SSH

            The Thang

            Burpees, Alt. Side Lunge with Leg Lift, Merkins, Jump Squats, 1 minute Low Plank

            1st round: 5, 10 (total) , 10, 10, 1

            2nd round: 10, 20, 20. 20, 1

            3rd round: 15, 30, 30, 30, 1

            4th round: 20, 40, 40, 40, 1

            Core Work: 45 seconds each exercise with 5-10 second rest between each

            Windshield Wipers, Leg Lifts, Pickle Pointers, Gas Pumps

            Monkey Humpers

            Held starting position and performed rep each time your heard the cue word. Performed this exercise to the AC/DC song Big Balls, which is 2 1/2 minutes long. And yes, the cue word was “Balls”.

            Return to the Burpees round you were on before the Core Work and start working down until time was called.

            Performed a 30 second AMRAP burpees to finish the workout.

            COT

            Psalms 56:3 “When I am afraid, I will trust in you”

            Fear is real. Fear can be detrimental. Fear can cause anxiety. This can paralyze you.

            Proverbs 12:25 “Anxiety in a man’s heart weighs it down, but a good word cheers it up”

            Speak positivity into the lives of those around you. You can’t possibly understand what they are going through, but you can do your best to help them overcome.

            Moleskin

            Most of the PAX had never heard of Big Balls by AC/DC until this morning. Obviuosly the PAX enjoyed the playlist today much more than the one from this past Wednesday. It was made aware during the COT that The Count needed to use the restroom desperatley. This may or may not have made it into the closing prayer. The Count is also the fastest person I have ever seen using a portable toilet. If it weren’t for his quickness and ability to squeeze past tight spaces, he may still be in the portable toilet.

            News

            We had a 2nd F event at Heaven and Ale Ooltewah at 4 PM on 5/15/20 (6 PAX present)

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              Workout Brought to You by the Letter B as in Burpee

              QIC: Steam Engine
              Date: 05/16/2020
              PAX: Iron Butt, Moneyball, Fly-by, Rocketman, Goose, Doodles, Candu, Skitch, Fissure
              AO: Landfill
              Conditions: Nice warm day felt like 66 degrees.

              Disclaimer: Welcome, here on your own free will. I am not a professional. Modify exercises if you have to but push yourselves. Obey CDC guidelines by obeying 6′ rule and don’t sneeze or cough on anybody.
              COP:
              1 Burpee OYO
              Imperial Walkers IC 10x
              2 Burpees OYO
              Alternating Toe Taps IC 10x
              3 Burpees OYO
              Windmill IC 10x
              4 Burpees OYO
              Cherry Pickers IC 10x
              5 Burpees OYO
              High Knees IC 10x
              6 Burpees OYO
              Butt Kickers IC 10x
              7 Burpees OYO
              Wide High Knees IC 10x
              8 Burpees OYO
              Squat IC 10x
              9 Burpees OYO
              SSH IC 10x
              10 Burpees OYO
              10 count
              Mosey to small pavilion
              10 count
              1o Burpees OYO
              Little Baby Arm Circles IC 10x
              Reverse Little Baby Arm Circles IC 10x
              Moroccan Night Club IC 10x
              Chinook IC 10x
              Reverse Chinook IC 10x
              Over Head Clap IC 10x
              Seal Clap IC 10x
              Big Baby Arm Circles IC 10x
              Reverse Big Baby Arm Circles IC 10x
              Mosey to be parallel to playground
              5 Burpees OYO forward lunge
              Squats IC 10x reverse lunge
              10 Burpees OYO forward lunge
              Squats IC 20x reverse lunge
              15 Burpees OYO forward lunge
              Squats IC 30x reverse lunge
              10 count
              10 count
              Mosey to soccer fields and pick up  Dwayne along the was
              10 Burpees OYO
              10 Count
              Curls IC 10x
              Shoulder Press IC 10x
              Bent Over Row IC 10x
              Bench Press IC 10x
              Rinse and Repeat Curls, Shoulder Press, Bent Over Row, and Bench Press 3x
              Mosey to pavilion for Mary and returning your Dwayne along the way.
              10 Burpees OYO
              LBC IC 10x
              9 Burpees OYO
              RBC IC 10x
              8 Burpees OYO
              Flutter Kicks IC 10x
              7 Burpees OYO
              Hello Dolly IC 10x
              6 Burpees OYO
              Rosalita IC 10x
              5 Burpees OYO
              Ankle Taps IC 10x
              4 Burpees OYO
              Big Boy Sit Ups 5 OYO
              3 Burpees OYO
              High Plank (Hold)
              2 Burpees OYO
              Low Plank (Hold)
              1 Burpees OYO
              Had a couple of seconds left and wanted the PAX do get their money’s worth
              Wall Sits IC 10x
              Time

              COT
              Count-o-rama
              Name-o-rama
              WOD: Life is like a relay race. Everyday at 12:01 AM you are handing off the baton to start a new day and are you handing it off to set of for success or will you need to work twice as hard to reach your goal. Everyday you should be working to better yourself that could be physically getting better by working out or reading your bible or reading a leadership book. All these things are setting future you to be successful. If we decide to slack off or procrastinate task for future you to worry you are already setting him up for failure bc now future you has pick up the slack. Each night when you go to sleep ask yourself if you are setting future self to succeed when you had off the baton.

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              Run to the hills

              QIC:  Sunshine

              Date: 05/14/2020

              PAX: Ramos, Blind Side, Uncle Fester, Deer Jack, Oil Can, Red Tees, Skitch, Back Pew, V-Squared, Cold Play, Mr. May, The Count, Sunshine

              AO: Hill City

              Conditions

              Ideal spring morning.

              COP

              Side straddle hop x20

              3rd grade exercise x15

              Willy Mays Hayes x10

              Windmills x10

              Imperial Walkers x15

              Arm circles forward x10

              Arm circles backward x10

              Moroccan night club x10

              10 burpees OYO

              The Thang

              Run to the Hills

              Partner exercise to create enough physical distance between PAX

              Hill #1

              One partner Bernies to the top and mosey back while other partner does low-plank reach; switch x5

              Hill #2

              One partner does alternating wide merkins while other box jumps up and walks down the big steps; switch x2

              Hill #3

              One partner jail breaks up the hill-mosey down, while other does plank jacks; switch x2

              Mary

              Freddie Mercury x20

              Pickle pointers x20

              COT

              Living in interesting times sucks. But as a leadership organization, it is important that we demonstrate the best behavior to help our community overcome.

              Moleskin

              Time flew by way too quick, the original plan for for five rounds at each hill. That did not happen.

              News

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                An Anniversary, A Chopper, and Hip POP – The Huey

                QIC:  John Doe

                Date: 05/11/2020

                PAX: Skitch, Ducktales, Couch Potaoe, Cable Cutter, Snow Patrol, Mr. Clean, Friar Tuck (R), Leftovers, Hasbro, Milkman, Gretel, U Turn, FNG – Slois Lane, Geek Squad, Coypu

                AO: The Huey

                Conditions

                Pleasantly nice morning with a slight chill in the air and the smell of pollinated grass

                COP

                Burpee Apocalypse: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

                The Thang


                The Three Six Five
                5 exercises for 36 seconds each for 5 rounds

                McCains w/ Squat Jump – 36 seconds

                Dive Bombers – 36 seconds

                Cotton Eyed Joes – 36 seconds

                Rockin Merkins – 36 seconds

                Supermans – 36 seconds

                (36 seconds rest in between each exercise w/ option to do burpees)

                Beer Truck Burpees – 3 times (Only the locals know what I’m talking about)

                Mini Burpee Apocalypse: 10, 9, 8, 7, 6

                COT

                5/11/20 was significant for me personally. Not only was it F3 Chattanooga’s first day back after a long hiatus but it was also my 1yr anniversary. Talked about how it felt good to be back and am thankful for each one of the men there. The accountability and fellowship they all bring. Encouraged everyone to be intentional in everything they do whether in work, personally or spiritually
                BALL OF MAN: All PAX took a knee and Friar Tuck lead us out in prayer

                Moleskin

                A lot of chatter amongst the group. Everyone loved the playlist and asked that the Q send out a link for download

                News

                3rd-F Looking to start back in June; Possible convergence on Memorial Day??; Lions Den added Mondays

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