Posted on

Burpee Bonanza

QIC:  Dirk

Date: 02/4/2020

PAX: Doodles, Djibouti

AO: Boneyard

Conditions

Raining enough to scare almost everyone off…

COP

  1. FWD Fold x 10 IC
  2. SSH x 20 IC
  3. LoverR/RoverL x 6 IC each side
  4. Arm Circles X 10 IC each direction
  5. Shoulder Press x 15 IC
  6. Windmill x 10 IC
  7. Slow Merkins x 10 IC
  8. Slow Squats x 15 IC
  9. Imperial Walker x 10 IC

The Thang

Tennis Court Doracides
One partner does suicides with a Burpee at each line, while the other partner works toward a cumulative total of:

  1. Merkins x 100
  2. Lunges x 150
  3. Shoulder Taps x 200
  4. LBC’s x 300

Tour de Burpee Bus mosey along the road.

Rotating AMRAP Pullups while group holds high/low/side planks.

COT

The Power of Testimony

We should readily and regularly share our stories about how God is changing our hearts. These are not static, yawn-inducing stories, but important reminders of His faithfulness! Just like the Israelites, who had seen the sea parted before their own eyes, had to remind each other of God’s past provision, so we need to remind each other of how He has worked miraculously in our lives.

Moleskin

We discovered that the tennis court is more like an ice rink in the rain.

News

Convergence on 2/8 at The Dame!

Recent Backblasts

    Posted on

    Berning Up Holy Hill

    QIC:  Bernie

    Date: 02//05/2020

    PAX: Swipe Right, Speed Trap, FNG-Cataract, Wuzn’t Me, Clothespin, Mayhem, Fast Lane, Walla Walla, Semi Colon, Bernie

    AO: Hacksaw

    Conditions

    62 degrees, light rain, potential lightning but none actually seen, 30 second cloudburst but then rain stopped. Good morning for an old fashioned beatdown!

    COP

    Pretty basic; SSH, Forward Fold, Merkins, Willy Mays Hays, Imperial Walkers, Merkins

    The Thang

    After warmup, moseyed over to The Commons and grabbed some coupons to do some All About the Benjamins! 25 curls, 25 walking lunges, 25 squats, 25 walking lunges, 25 overhead press, 25 walking lunges, 25 mountain climbers, 25 walking lunges. Following that, moseyed over to the base of Holy Hill where, miraculously, cones were already in place all the way up the Hill! The Hill was painfully climbed by 10’s; 10 burpees followed by a bear crawl, 10 merkins followed by walking lunges, 10 squats followed by bernie up the steepest part, 10 Bonnie Blairs followed by a jog to the last cones. No relief at the top of the hill as that is where the Bataan Death March began. Basically an Indian Run with the last PAX doing 3 burpees and running to catch up to the group and shoulder tapping the last PAX who then stops for his burpees. The first PAX then then runs to the front of the line and the pain continues, all the way around the church parking lot. Enough room for everyone to have a turn. Moseyed back down Holy Hill and did half a cycle of Benjamins and then moseyed back to starting point for some Mary. Fun fun fun!

    COT

    The Word of the day was from the lyrics of Tobymac in the song “Speak Life”. The words we use on ourselves and with others greatly matter. We have enormous power to encourage and uplift those around us with our words. Easy to do and when done with God’s guidance, very effective. Ask God each day who you can help or say something encouraging to and He will not disappoint! Peace out.

    Moleskin

    News

    Convergence at The Dame on 2/8/20 at 7AM! Bring an FNG! And, don’t forget to connect with John Doe for the 3rd F.

    Recent Backblasts

      Posted on

      Deck of Pain with Field Goals

      QIC:  Laces Out

      Date: 02/04/2020

      PAX: Blindside, Burrito, The Count (Respect, Respect), Friar Tuck, Gusher, Holy Kiss, Pediasure, Prosciutto, Whittler

      AO: Smackdown

      Conditions

      54 degrees, misty rain and dark

      COP

      Warm up lap, followed by:

      15 SSH IC, 15 Forward Fold IC, 15 Willie Mays Hayes IC, 15 Finkle Swings each leg, 15 SSH IC, 10 Plank IC, 10 slow merkins IC, 25 SSH IC

      The Thang


      Deck o f Pain with Field Goals
      52 card deck with the following exercises for each suit:

      Hearts: Burpees, Diamonds: Big Boy Situps, Clubs: Merkins, Spades: Squats

      # of card = number of exercise for that card; Face cards = 11 and Ace = 12

      Circled up and had one pax pull a card and do exercise on the card. Go around until complete circle, then take turns kicking field goals (2 pax at a time) while others do Imperial Walkers, Lunges, Squats, etc. 5 Burpee penalty for a missed kick. Back to the circle and deck of pain: rinse and repeat until all cards are pulled and everyone attempts FG. We went 50% on kicks made. Total of 50 burpees on penalty.

      COT

      Countarama

      Namearama

      Talked about suffering and pain we experienced with the deck of pain and then read “Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit who has been given to us.” Romans 5:3-5

      We all go through rough patches in our life. Today, we suffered through the deck of pain which produced endurance. We push each other in our workouts and develop character to be better men. God takes the suffering of our life and produces endurance, builds character and ultimately gives us hope. Let’s walk in hope and grow in our faith today.

      News

      Convergence Saturday 7am at Chickamaugua Dam (South side)

      Recent Backblasts

        Posted on

        Living on wheel barrowed time

        QIC:  Pebbles

        Date: 01/28/2020

        PAX: VSquared, Backfire, Dolly, Sunburn (R), Count (RR)

        AO: Boneyard

        Conditions

        Cool, yet dry.

        COP

        15-Imperial Walkers IC

        15-Dive Bombers IC

        15-Squat Press IC

        Jail Break across parking lot, mosey back

        15-Burpees OYO

        The Thang

        WHEEL BARROWS FOR DAYS

        Parterned up:

        1 partner does 10 merkins then wheel barrows for 40 yards. Switch. 2x.

        120 squats total with coupon, swapping when needed, partner holding al gore.

        120 merkins total, swapping when needed, patner holding plank.

        80-Kettle Bells with coupon, swapping when needed, partner holds al gore.

        1 partner does 15, then wheel barrows for 40 yards. Switch.

        20 Overhead press with coupon. Partner holds al gore Lunges 40 yards holding the coupon. Switch. 2x.

        Abs of steel: IC 20-American Hammers, 20-Flutter Kicks, 20-American Hammers, 50-LBC, 20-American Hammers, 20-Plank Jacks, 15-American Hammers, 1 Minute Plank

        COT

        Wet feet. Joshua in the Jordan.

        In the book of Joshua in the bible, I talked about how Joshua lead the Isrealites to the promised land. He had the courage to cross the Jordan, even though it didn’t make sense at the time of how it would go. Years before, Moses lead the Isrealites through the Red Sea where Moses only had to raise his staff. And here Joshua was wading in the waters knee deep, before the waters rose. I spoke about how it takes faith to go beyond your limits. Reference Joshua Chapter 3!

        Moleskin

        This was a redemption Q from missing my Q the previous Friday.

        News

        Convergence at the Dam Feb 8th!

        Recent Backblasts

          Posted on

          Killer B’s is the Bee’s Knees 3/3/20

          QIC:  Pebbles

          Date: 03/03/2020

          PAX: Teflon, Peanuts, Sidekick, Fissure, Backfire, Doodles, Candu, Moneyball, Ascot, Blindside, Jazzy Jag, Sunburn (R), Mayhem (R), Best in Show (R), VSquared, Jabooti, Dirk

          AO: Boneyard

          Conditions

          Cool but, by golly, not raining.

          COP

          15-Squat Press | 12-Dive Bombers | 12-Smurf Jacks | 12-Forward Fold -> All IC

          Mosey around the boneyard to a random spot in a parking lot for Circle Burp -> Burpee count 18

          Mosey back to starting point

          The Thang

          Killer B’s

          PAX lined up at the starting line with marker flags lined up ahead at 10, 20, & 30 yards

          Everyone broad jumped to the 10 yard marker then did the following exercise:

          10 Burpees | 10 Bonnie Blairs | 10 Big Boy Sit-ups

          Rinse and repeat 2x, then Bear Crawl back 30 yards to start. -> Burpee Count 30

          Jail break/Mosey across parking lot until the six is in.

          UGH ANOTHER BURPEE BUS -> Burpee Count 5

          Dora: Partnered up. 100 cumulative merkins while partner bear crawled 20 yards

          UGH ANOTHER BURPEE BUS -> Burpee Count 5

          Circle Burp -> Burpee Count 18

          Dora: Partnered up. 100 cumulative squats while partner lunged 30 yards

          UGH ANOTHER BURPEE BUS -> Burpee Count 5

          Killer B modified. PAX lined back up, Broad jump 30 yards, 10 Burpees, 10 Bonnie Blairs, 10 Big Boy Sit ups. -> Burpee Count 10

          ABS: 15-Back Plank | Boat/Canoe until exhaustion | 15- Box Cutters | Boat/Canoe again-into infinity

          Wait, still have 5 more minutes?!?! One last circle burp for the win -> Burpee Count 18

          Total burpee beatdown count -> 109×18=1,962

          COT

          Let love be genuine, Abhor what is evil, hold fast to what is good, love one another with brotherly affection. Out-do one another in showing honor. Do not be slothful in zeal, be fervent in spirit, serve the Lord. Rejoice in hope, be patient in tribulation, be constant in prayer… Rejoice with those who rejoice, weep with those who weep. Romans 12:9-12,15

          I’ve met guys young and old that are “apart” of small groups, bible studies, classes, etc that say they don’t truly feel apart of community. I applaud F3 men for changing the game and continuing to change the game. Live your best Romans 12 life. Showing the true marks of what it means to follow Christ.

          Moleskin

          Everyone was so sad when the workout was done, I heard on multiple occasions that there should be more burpees and boat/canoes, I thought they were going to break out in a riot.

          News

          Um- I am on Q again at The Battlefield this Saturday. Come on out and lets get this thing legitimized!

          Recent Backblasts

            Posted on

            You don’ t have to bearcrawl…Roxxxxxxxanne

            QIC:  Free Candy

            Date: 01/23/2020

            PAX: FNG-Chum, Sunshine, Oil Can, Pebbles, Sunburn, Misfire, Skitch, Sherlock, Red Tees, Hobo, Wort.

            AO: Hill City

            Conditions

            A tad chilly, but it didn’t take long to warm up.

            COP

            • SSH x 20 IC
            • The mime routine:
              • Overhead press x12 IC
              • Forward press x12 IC
              • Side-press x12 IC
              • Squat position, rear-press x12 IC
              • Squat position, downward press between the legs x12 IC
            • Run in place, I call DOWN for a merkin. x10 IC
            • Tri Thrusters (I made this up). Squat position, thumbs up, arms straight back, flex triceps while bouncing your arms towards the sky. 15 count IC
            • SSH x 20 IC

            The Thang

            Mosey to the far corner of the sidewalks down past the boat ramp.
            1st round
            40 Merkins
            Bear crawl to next light pole
            40 LBCs
            Lunge to next light pole
            40 pickle pounders
            Bear crawl to next light pole
            40 squats
            Lunge to next light pole
            Mosey back to starting line.

            4 rounds total of this, decrementing reps by 10 until you get down to round 4 at 10 of each exercise.
            This totals to 100 reps of 4 exercises.
            Anyone who finished all 4 rounds continued sets of 10.

            Grabbed the bluetooth speaker, played Roxanne. Begin to mosey and when you hear Roxanne you Bernie. When you hear it again you mosey forward again. Repeat every time you hear Roxanne.

            Mary
            Only had time for two sets of exercises, American Hammers and Flutter Kicks.

            COT

            The main Thang today was an excellent parallel to addiction recovery as well as the idea of envy. As many may know, I’m in recovery from addiction. It’s nothing new at this point. It’s been a bit over two years now.


            But the beginning of the exercise when we all started out at the same spot, we had something in common. We were all there for the same reason: to get better. As you finished that first set of the four we did, you would have clearly noticed that some people may have been behind you and some in front. Maybe some were next to you for most of it which provided great companionship and mumble chatter.

            This is the story for all of us when beginning something new. For me it was starting recovery. You’re looking at others. How they listen to instruction, how their progress compares to yours, and you can’t help but glance up a few times. Maybe some people even kept you motivated. Maybe others demotivated you.

            Then comes that second round. A little bit harder to tell how you compare with others unless you are obsessively looking at some people more than others. Do we do that in our lives outside of F3?

            Finally, by the 4th round you have hopefully stopped a lot of the comparison to those around you and focused on your own personal goals for the workout. Everyone was heading towards one big goal, but we all worked it in our own way. No one else can do those Merkins for you. No one. You had to finish it out, and if you’re like me, I enjoyed not doing it alone. This would have sucked alone. Recovery would have been impossible that way.

            So today let’s go back home or to work and stop the comparisons that make us feel inadequate. Work on your own goals in your own way. Find that independent joy again. And know that you will need to invite some people into that for encouragement and community along the way.

            Moleskin

            Roxanne was everyone’s favorite song, though Skitch said his was actually a song by Britney Spears and was sad that we didn’t mosey to ‘Toxic’.

            News

            CSAUP convergence soon, Lion’s Den is officially an AO on Fridays moving forward

            Recent Backblasts

              Posted on

              ROBERT JEAN WHITTLER III His Royal Highness (Smackdown – 01/30)

              QIC:  Whittler

              Date: 1/30/2020

              PAX: Prosciutto, Pomade, Laces Out, Gusher, Burrito

              AO: Smackdown

              Conditions

              Burrito’s mom

              COP

              Warm up Merkin Mile – 4 laps, 25 merkins after each lap

              Request for arm circles was obliged after this

              The Thang


              Block DORA
              Partner up. Partner 1 does exercise with a block while partner 2 runs across the field, does exercise with DRP and runs back. Flap jack

              Round 1 – 100 thrusters, BB situps with DRP x 10 each time across the field

              Round 2 – 200 curls, flutter kicks with DRP x 10 each time across the field

              Round 3 – 300 Overhead presses, V ups x 10 each time across the field

              Cool down lap

              Mary

              LBC

              heel touch

              Freddie Mercury

              Pretzels

              Pickle pointer

              COT

              This whole week, the big story on TV has been Kobe Bryant and his unfortunate death. While I am not a Kobe fan, this has affected me more than I thought it might. I am generally a sports fan so I’m aware of Kobe’s distinguished career, but that’s not what got me. There are two things from his death that have stuck with me all week. The first is the power of redemption. The last real headline I remember Kobe making was when he was in trouble for rape and infidelity. Kobe took his medicine, made peace with his family, and seems to have found a relationship with God. Despite his shortcomings, he found redemption that is only available through our Heavenly Father. This should give all of us hope that if we are contrite and ask for forgiveness, it shall be ours.

              Second, and more impactful to me, was the relationship that Kobe had with his family, specifically his daughter Gigi. Kobe had been using a helicopter for many years to travel in Los Angeles. He did so because it allowed him to avoid traffic and spend more time at home with his family. He was able to have breakfast with his kids, get to practice and be home in time to pick his kids up. He made his time with his girls his priority. I can’t imagine the conversation between him and his daughter when that helicopter was going down. How tough was it to know that despite spending his whole life protecting that little girl, that he was powerless to protect her at that moment. To me, Kobe exemplified what a #girldad should be. At the end of the day, all the money, fame, and stature in the world didn’t matter. Spend time with your kids. Hug them each and every day. Get those priorities in order.

              Moleskin

              Burrito was surprisingly quiet. I’m not sure we heard any Nashville stories.

              News

              Something happening on 2/8.

              Recent Backblasts

                Posted on

                The Mamba Mentality

                QIC:  Goose

                Date: 2/1/2020

                PAX: Moneyball, The Count, Fissure, Skitch, Fly-by, Pink Panther, FNG-Rocket Man, FNG-Skywalker, Nemo

                AO: The Landfill

                Conditions: Chilly and overcast

                COP(all 24 reps each unless noted as OYO): SSH, Willie Mays Hays,3rd grade exercises, Forward fold OYO, Quad Stretch OYO, Windmill, Cherry Pickers, SSH

                The Thang

                Mosey to bottom of path with light poles, mosey back up stopping at every 4th light pole to do 24 squates. repeat on the way back down.

                Mosey to base of hill

                Adora: 24×24 =576, partners do 576 reps of either SSH or squats while other partner moseys/bernies up hill.

                Mosey to field. Squats, high knees, and bear crawl, across and back.

                Bernie Sanders up hill with rock and back x2

                Circle of Mary

                COT: Kobe inspired workout today. I talked about his leadership and referred to a recent quote from him about what it means to be a leader. “In our culture, you can do great things alone, but i don’t think they reach their full potential until they happen collectively.” He then went on to mention how his success and leadership didn’t happen until he learned empathy and helping others.

                Posted on

                An Apocalypse, A Mountain, and Some Mania – Beast Ridge – 2/3/2020

                QIC:  JOHN DOE

                Date: 02/03/2020

                PAX: Sidekick, Toe Tag, Peanuts, Fast Lane, Cold Play, Chavez, Swing Set, Escobar, Swisher, Early Bird, Red Tees, Jazzy Jag, Mayhem (R)

                AO: BEAST RIDGE

                Conditions

                Relatively cool morning…more like fall than winter; some dampness on the ground, but it is Camp Jordan

                COP

                Mosey to middle of soccer field

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

                Mosey to Hill near soccer field

                The Thang

                With the 1 million burpee challenge in our midst, coupled with the strong performance at Ridgecut last week, it was time to step it up a bit

                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 for 5X, while the other person performs burpees

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

                When finished, PAX continue to run hills until entire PAX completes

                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 four rounds…example of one round:

                P1: 1 minute of Burpees

                P2: Rest and count

                P2: 1 minute of Burpees

                P1: Rest and count

                Mosey back to parking lot for COT

                COT

                QIC mentioned Les Brown (motivational speaker and preacher) and how he’ll talk about “you are where you want to be” and if you really wanted to be somewhere else then you would already be there/here. There is also something said for being still and trusting in HIM. QIC came across a meme that read “If you can trust a puzzle company to make sure every piece is in the box to complete the puzzle, why can’t you trust GOD that every piece of your life is there for a reason” QIC asked the PAX to be still, listen, and appreciate where they are
                BALL OF MAN: Red Tees lead us out in prayer

                Moleskin

                Burp Back Mountain received some giggles like one would imagine when you throw that phrase out in front of 14 dudes. There were some complaints initially but when everyone realized we had a goal to be the best and do the most burpees of any Chattanooga AO to date, then these guys pushed it! They rocked!

                It was awesome to have Sidekick back, and like Red Tees said…he’s an animal!

                News

                Convergence on 2/8/19 at THE DAME

                3rd-F partnership with Chubby’s – Q Opportunities in March

                F3 Chattanooga Blood Drive – Visit Blood Assurance, donate blood and give our account code 9004117

                Recent Backblasts

                  Posted on

                  HIITing It KOBE Style – The Huey (1/30/20)

                  QIC:  John Doe

                  Date: 01/30/2020

                  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.

                  Convergence at THE DAME on 2/8/20

                  Recent Backblasts