Jazzy Jag – F3 Chattanooga

July 13, 2020

Hold those coupons tight

QIC: Jazzy Jag

Date: 7/13/20

PAX: Clothespin, Threeskin, FNG- Spud, Fissure, Pebbles

AO: Anvil

Conditions

Not too hot, pretty humid. Perfect for sweating all over some concrete blocks

COP

SSH x 20 IC

High knees 10 seconds

Butt kickers 10 seconds

Helicopters x 10 IC each side

Merkins x 10 IC

Windmills x 10 IC

Proscuitto’s Gold Chain x 10 IC

SSH x 20 IC

The Thang

DORA, one PAX holds coupon, one PAX exercises

Round 1

Coupon must be held in compression grip

20 lunges, 30 inchworms, 40 jump squats, 50 flutter kicks

Example: PAX 1 holds coupon in compression grip, PAX 2 does 10 lunges, switch. Then PAX 1 holds coupon again while PAX 2 does 15 inchworms, switch. Strategy for switching is up to each partnership. Note: if partner holding coupon cannot maintain the required hold, you have to switch.

Run a lap of the track with coupons

Round 2

Repeat exercises above at 30, 40, 50, 60 reps, coupon must be held in overhand pinch grip

Run a lap with coupons

Round 3

Repeat exercises with 40, 50 ,60, 70 reps, coupon must be held overhead

Run a lap with coupons

END

COT

Busyness. I struggle with being busy. This feels like a good thing most of the time, busy with work, with family. But sometimes I am busy with work when I should be resting with family. Sometimes I need to recharge myself so I can be a better father. Instead, I tend to fill every moment with the next task and sometimes my family doesn’t get the patience and support from me that they should.

“Your busyness doesn’t mean you’re being effective. Effectiveness is about the ‘what’, not the ‘how much’ “.

“Busyness serves as a kind of existential reassurance, a hedge against emptiness; obviously your life cannot be silly or trivial or meaningless if you are so busy, completely booked, in demand every hour of the day.”

Moleskin

Playlist came strong today, starting with slow jams and building up

Anvil has had a string of strong FNGs

Helicopters (side plank pickle pounders) continue to sweep through F3 Chatt like wildfire

News

No news is good news…?

Shameless plug, come to Anvil and satisfy your inner masochist.

Recent Backblasts

May 22, 2020

Why is it so hard to get young people up early?????

QIC: The Count (Respect Respect)

Date: 06/12/2020

PAX: (8 total PAX) Cliff Hanger, Hansen, Mug Shot, Pebbles, Sun Burn (Respect), Teflon, VSquared

AO: BoneYard

Conditions

65 Degrees, still conditions.

COP

Warm Up consisted of Mosey to car to grab coupons and then to exercise equipment stations….about 90 Seconds!

THANG

Goal is to do AMRAP in the 12 min time frame. Important to focus on form. Where ever possible use coupon, even when not indicated, (Lunges, LBC’s, Tricep Ext, Squats, Overhead Press, Alt Lateral lunges, Bicep Curls). In stead of the 1 min rest, all PAX will run lap around the park (about 1/4 mile).

COT

BALL OF MAN: Shared my thoughts about COVID-19, Civic Unrest, and importance of F3 Nation sticking to our Credo and beliefs. Prays to F3 Nation, our country, and those lead.

Moleskin

Only funny comment was when Mug Shot wanted to tell The Count how to set his timer! Really…I’m a savant with electronics as we all know!!!! LMAO….

News

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

Recent Backblasts

May 13, 2020

Musical Chairs…but better!

QIC: THE Jasmine Jaguar

Date: 5/13/20

PAX: Swingset, Free Candy, Dolly, Lanyard, Tinkle

AO: RidgeCut

Conditions

Completely average in all respects

COP

SSH x 20 IC

Squat x 10 IC

Good mornings x 10 IC

LBAC x 15 IC

Smurf jacks x 10 IC

Windmills x 10 IC

Helicopters x 10 IC

Overhead press x 15 IC

Nolan Ryans x 10 IC

Merkins x 10 IC

SSH x 20 IC

The Thang

Flags were set in a circle in the soccer field with an exercise at each. Time for some musical ~~chairs~~ exercises. Timer set for 1 minute on, 15 second break. PAX run laps of the circle for a minute, 15 seconds to find the exercise they want, perform the exercise for one minute, 15 seconds to walk/recover…and repeat. 12(?) total rounds completed.

Exercises:

Merkins

Squats

Burpees

Back extensions on bleachers

Flutter kicks

Helicopters

SSHs

Pickle pointers

Lunges

BBSs

Diamond merkins

Boat/canoe

Side plank

Mountain climbers

COT

Q had some rambling thoughts about current events. Many arguments are had about issues as if things are black and white. We put people in a box based on the beliefs they express. If they think businesses should reopen “they must not care about people dying of corona.” If they think people should stay home “they must not care if I lose my job.” It is much more effective and productive to start discussions based on common ground. “We both agree that restarting the economy is a good thing. And we both agree that preventing people from getting corona is a good thing. We just disagree about how much weight to give each position.” This is a much more compassionate way to relate to people, instead of defining people by their positions.

Moleskin

Free Candy loves those side planks.

All PAX enjoyed trying out Helicopters- we won’t say whose was best.

The burpee station was shockingly unpopular.

News

No workout at RidgeCut on Thursdays from now on. Just Wednesday and Friday. Tell your kids, tell your wife, tell your husband, cause we’re gonna see you out there.

Recent Backblasts

March 19, 2020

Last beatdown before the offseason

QIC: Jazzy Jag

Date: 03/19/2020

PAX: Coldplay, Snow Patrol, Mr May, Peanuts, Threeskin, Lanyard, Swingset, Jabooti, Doodles, Woodchuck

AO: RidgeCut

Conditions

Warm! Damp.

COP

SSH x 20 IC

Squat x 10 IC

LBAC x 15 IC

Reverse x 15 IC

Smurf jacks x 10 IC

Windmills x 10 IC

Moroccan night club x 15 IC

Overhead press x 15 IC

Nolan Ryans x 10 IC

Merkins x 10 IC

SSH x 20 IC

The Thang

PAX found an area of the parking lot that looked good for running

30s on, 20s off running x6

30 merkins

Repeat running x5

40 BBS

Repeat running x4

40 good mornings

Repeat running x3

20 squats

Repeat running x2

10 merkins

Repeat running x1

End

COT

Q encouraged PAX to find people who are taking COVID-19 situation hard and find ways to support and encourage. Opportunities to serve aren’t going to fall in our laps with everyone stuck at home, but the needs are still real.

Moleskin

Stay on slack and stay engaged. Look for virtual workouts to be posted and post what you’re doing OYO to encourage others.

News

Maintain social distance, don’t travel, check CDC, WHO, Johns Hopkins for updates and guidance.

Recent Backblasts

February 21, 2020

Slippery when wet

QIC: Jazzy Jag

Date: 02/20/20

PAX: Iron Butt(RR), Dolly, SwipeRight, Lanyard, BM&E, Doodles, Jabooti

AO: RidgeCut

Conditions

Cold and rainy. This is becoming a theme…

COP

Mosey to light pole

SSH x 20 IC

Squat x 10 IC

LBAC x 15 IC

Reverse x 15 IC

Smurf jacks x 10 IC

Windmills x 10 IC

Moroccan night club x 15 IC

Overhead press x 15 IC

Monkey humpers x 10 IC

Merkins x 10 IC

Mosey around BX, up hill, to S Terrace. Sumo leg lifts at cars on S Terrace. Mosey to side street. Monkey humpers at people trying to go to work. We did not cause a crash.

The Thang

10 lines of flags the short way across soccer field – soccer field very slick
Suicides
Each set of suicides had a traveling exercise and a station exercise. Travel to first flag, one rep station exercise, run back. Travel to second flag, 2 reps station exercise, run back etc.

Bernie Sanders – Merkins

Bear Crawls – Squats

Karaoke – Mountain Climbers

SSHs – Good Mornings

End

COT

Q was recently impacted by suicide – family member of a church acquaintance. Reminder to all PAX to reach out to people you haven’t heard from in a while, support men in your communities as you can. Also, Q has the Suicide Hotline # 1-800-273-8255 saved in phone. You never know when you might encounter someone who needs more significant help than just an encouragement from a friend.

Moleskin

Slippery surfaces led to groin injury – Iron Butt is working it out – hope to see him recover quickly.

BM&E jumped out of the circle for a bit to help someone on S Terrace change a tire – nice work! They were confused why he did a burpee for every rotation of the tire iron.

News

Tuff Muff Saturday – check Slack

Recent Backblasts

January 31, 2020

Hurpees (and other fun) at Hacksaw

QIC: Jazzy Jag

Date: 01/29/2020

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

Vaccine VQ Friday Hacksaw!

Recent Backblasts

January 26, 2020

“Insert Creative Backblast Title”

QIC: Jazzy Jag

Date: 01/21/2020

PAX: Pebbles, SwipeRight, Vaccine, Peanuts, Dirk, Jabooti, Sunburn,

AO: Boneyard

Conditions

Not the coldest morning of the year, but not far off.

COP

SSH x 20 IC

Squat x 10 IC

LBAC x 15 IC

Reverse x 15 IC

Smurf jacks x 10 IC

Moroccan night club x 15 IC

Overhead press x 15 IC

Monkey humpers x 10 IC

Merkins x 10 IC

SSH x 20 IC

The Thang

Boneyard gets Hurpees

Mosey to front of school

10 hurpees (partner burpees, jump is over your partner while they are in plank)

Mosey to picnic tables, pick a bench

4 exercises – box jumps, merkins, calf merkins, dips

One round, 10 reps of the easy version of each exercise, followed immediately by one round of the hard version of each exercise

Mosey to track

10 hurpees

Mosey to picnic tables, repeat exercises

Mosey to front of school

10 hurpees

Mosey to picnic tables, repeat exercises

Mosey to parking lot

5 hurpees

End

COT

Q had a recent personal loss, and did not take advantage of the support of community. Give people around you the opportunity to support you when you need it, and look for opportunities to support others.

Moleskin

Hurpees were a huge hit in the Boneyard. PAX had difficulty focusing in the clamor for more hurpees.

Is it just me or is the Boneyard the gloomiest/darkest AO around?

News

OTB in Sale Creek, OTB in N GA, check Slack for details

Recent Backblasts

December 16, 2019

Picnic Time part Deux

QIC: Jazzy Jag

Date: 12/16/2019

PAX: Peanuts, Red Tees, Vaccine, Swipe Right, Evita, SwingSet, Early Bird, Dolly, Toe Tag, Fast Lane, Sidekick

AO: Beast Ridge

Conditions

Warm as a possum’s pouch

COP

SSH x 10 IC

Merkins x 10 IC

Squats x 10 IC

LBCs x 10 IC

Prosthetic burpees x 10 OYO

Sumo fire hydrants x 10 IC

SSH x 10 IC

Mosey to picnic tables

The Thang

Partner up randomly, one partner per picnic table
Picnic Time Part 2

Set 1:

Curls with table x 5

Decline merkins on seat x 5

Box jumps onto seat x 5

3 rounds

Indian run around parking lot

Set 2:

Goblet squats with table x 5

BBS x 5

Dips on seat x 5

3 rounds

Indian run around parking lot

Set 3:

Overhead press with table x 5

Roly poly x 5

Jump squats x 5
3 rounds

Indian run around parking lot

Set 4:

Clean and press with table x 5

Decline merkins on table top x 5

Box jumps onto table top x 5
3 rounds

Indian run around parking lot

Suicides – 9 parking spaces

Mary – Plank for ~30sec

End

COT

Q brought up the upcoming ruck for homeless – give what you are able.

Moleskin

MaYhem was missed – picnics aren’t the same without him.

Rumors of merlot abounded, Q will check for evidence later.

No Respectable PAX at this beatdown – hurry up Fast Lane!

News

Ruck for homeless night of 27th/28th, check Slack for details

Gloomies – Jan 13th, check Slack for details

OTB Saturday January 4 at Brainerd Baptist North GA, reach out to MaYhem for details

Recent Backblasts

November 27, 2019

Farmers never had to work this hard

QIC: Jazzy Jag

Date: 11/27/2019

PAX: 9-Volt (R), Vaccine, Swipe Right, Bernie, Threeskin, Clothespin, CavitySearch, FNG-Miranda, WuzntMe, FNG-ShipLap, Toe Tag

AO: Hacksaw

Conditions

Water was only 5-6″ deep in parking lot due to rain

COP

PAX had a healthy warmup of complaining about rain before COP started

SSH x 41(!) IC

Frogger across street to other parking lot

Squat x 10 IC

LBAC x 15 IC

Reverse x 15 IC

Moroccan night club x 15 IC

Overhead press x 15 IC

Boat/canoe x 10 IC

Merkins x 10 IC

Mosey to the bottom of Holy Hill, then back to pavilion area

The Thang

PAX grabbed 2 cap blocks from large stack by pavilion, brought them to Christmas light path
Farmer’s carry with fun stops
4 posts spread ~10 meters apart

Post 1: 10 manmakers

Post 2: 15 tricep extensions

Post 3: 20 overhead squats

Post 4: Plank for the 6

Farmer’s carry blocks from one post to the next

COT

Q discussed busyness and rest, and how we are all so busy all the time. This is not a good or healthy thing. This can be seen especially when you have difficulty resting – your mind goes to what you should be doing, what the next goal is, things you need to get done. We have trouble turning our minds off and truly resting, but this is key for life balance. Q encouraged everyone to find time to get true rest over the holiday, and assess if it made you feel nervous, jittery etc. This could be a sign you need to reorganize/reprioritize your life. Real rest ensures you have extra juice in the tank when you need it – for family, community etc.

Moleskin

Several South Park references were heard, including “back to the pile!” I guess it was because of all the sweaty men breathing hard from exertion.

Pax were very impressed that Fissure’s 40 SSH out of the gate was topped today – 41 is the new number to beat.

Major props to 2 FNGs who came out on a day like this.

News

Tomorrow – Convergence at Hill City – be there

Recent Backblasts

November 20, 2019

3 years goes so fast…

QIC: Jazzy Jag

Date: 11/16/2019

PAX: Best in Show (R), Swingset, Mayhem, Evita, 9 Volt, Threeskin, Prosciutto, Lutefisk, Escobar, Bernie, Skitch, Venus, WuzntMe, Early Bird, Free Candy, Walla Walla, Chief, Vaccine, DNF, John Doe, Fastlane, Iron Butt (RR), Curfew, Sunburn (R), SideKick, Steam Engine, Fissure, Lanyard, MoneyBall, Uncle Fester, Peanuts, Deep Dish, The Count (RR), Ramos, U-Turn, Hansen, Dolly, Focker, Annie, Kickback, El Chapo, Mrs. Baker, Gusher, Chavez, ShotPut, FNG-WoodChuck, FNG-AllState

AO: RidgeCut

Conditions

A bit frosty at the start, but by the time we got back up the hill things had warmed up…

COP

Mosey around the parking lot to circle up around island

Sshs x 20 IC

Slow merkins x 10 IC

Willie Mays hays x 10 IC

Fire hydrants x 10 IC

Sshs x 15 IC

Carolina dry docks x 10 IC

Imperial walker x 10 IC

Forward fold x 9 IC

Sumo leg lifts x 10 IC

Sshs x 10 IC

Mosey down hill, then jailbreak back up to field

All PAX held plank at the edge of the field while men at each end and 2 in the middle ran across field and back, then relayed run to next man.

Repeat with PAX holding Al Gore

The Thang

Mega Dora
Captains assigned for 9 teams of 5 PAX total.

Each team had one man assigned to each exercise to start, exercised for 1 minute AMRAP, then 20 seconds off, rotating to the next exercise, picking up where the man before left off. Continue rounds until all required reps of all exercises are complete.

Round 1:

100 burpees

200 big boi situps

Encouragement tree – the man at this station encouraged good form, max effort from teammates

200 lunges – each leg counts

200 single leg deadlifts – each leg counts

Round 2:

200 plank jacks

200 ski jumps – each leg counts

Encouragement tree

100 inchworms

300 flutter kicks – each leg counts

Round 3:

15 total laps of soccer field

End

COT

Growth – F3 Chattanooga has had 231 FNGs this year! Unbelievable. This has far surpassed the calendar year goal. So what are we going to do with this growth? How are we going to use it? We have the first F (fitness) drawing people in like crazy, now how are we using that to feed into Fellowship and Faith opportunities? Q challenged himself and F3 Chatt leadership to examine next steps.

Personally we each grow in different ways. We grow in fitness through F3, how are we using that to feed back into our households? We grown in skill and capability in work and school, how are we reaching out to lift up people who don’t have the skills we have? Mentorship opportunities are always available when you look to build up brothers around you.

Moleskin

Mass confusion about Mega Dora. Big props to team captains for acting like they knew what was going on.

Q tested out a new idea for calling cadence and instructions – #pubertyvoice. Successful.

News

Battery anniversary next Saturday 11/23 – Abcess on Q

Kick off of RidgeCut – every Thursday at 5:30am