Dora + Bear Crawl + Dora + Crawl Bear = Boneyard Bonanza

QIC: Jazzy Jag

Date: 11/5/2019

PAX: Candu, Vanilla, Dirk, Sidekick, Sunburn (R), Ascot, Milkman, Pebbles, Lady Scot, Fissure, Peanuts

AO: Boneyard


Conditions

A little warmer than the last few days. 45 deg and clear


COP

Mosey to the front of the rec center, past the front of the school, down the hill back to the track, jailbreak up the hill by the tennis courts to the back of Winn-Dixie Bi-Lo Food City.

Sshs x 20

Slow merkins x 10

Willie Mays hays x 10 each leg

Fire hydrants x 10 each leg

Sshs x 15 faster

Carolina dry docks x 10

Imperial walker x 10 each leg

Forward fold x 10

Sumo leg lifts x 10 each leg

Sshs x 10 faster


The Thang

A little Guns n Roses helped get the blood flowing for Dora
Dora x 2
PAX counted off for random partners, one partner traveled while one partner exercised. Travel partner had a 25? yard down and back with the option of either 1)Bernie Sanders down and bear crawl back or 2) run down and crawl bear back.

Dora #1 Exercises as follows:

25 bonnie blairs each leg

50 merkins

75 squats

100 fire hydrants each leg

125 flutter kicks total

Dora #2 Exercises as follows:

~35 roly polys

100 jump squats

150 plank jacks

200 lunges in place

250 LBCs

End



COT

Word of the day is “strength.” We all come to F3 to get stronger mentally, physically and to build stronger relationships. What do we do with our strength? Q shared about recent struggles in parenting not using strength in anger – making my kids do something because I am frustrated with them, but realizing later it scared them or hurt them. That is not the kind of strength I need to be cultivating. PAX were encouraged to find ways they can use their strength and leadership to build up family, friends, community.


Moleskin

Q was very lucky Fissure found a piece of trash on the ground with the second Dora written on it- this saved the PAX from a very short, easy workout.

We may be the test cases for how the human body responds to 100+ fire hydrants. Results to follow

Q tried to manufacture an obstacle course on the mosey by finding approximately 37 curbs to hop over in 1/2 mile.

Roly-poly mania is beginning to sweep through F3 Chatt – everyone should be practicing OTB


News

11/16 Convergence at BX – new AO in Brainerd – be there, 7am.

Boneyard shirts – AOQ requests a leader from Boneyard step up to spearhead this effort, reach out on Slack if interested


Recent Backblasts

    Up and Down and All Around

    QIC: Jazzy Jag

    Date: 10/28/2019

    PAX: Gaylord, Vaccine, Whittler, Swipe Right, Walla Walla, Sidekick, Fastlane, John Doe, Fissure, Home Alone, Mayhem (R), Sparky (R), Peanuts, Wuzntme

    AO: Beast Ridge


    Conditions

    Chilly upon exiting vehicle but not diamond-cutter-cold. Brave souls still wore T-shirts. 51 deg and foggy


    COP

    SSH x 15 IC

    Slow Merkins x 10 IC

    Willie Mays Hays x 14 IC

    Imperial Walker x 16 IC

    Mosey to stadium seats

    “11s”

    10 Derkins with feet on seat, 1 box jump onto seat

    9 Derkins with feet on seat, 2 box jumps onto seat

    All the way to 1 Derkin, 10 box jumps

    Mosey to bottom of hill by the exit

    The Thang

    Up and Down and All Around

    At the bottom of the hill, PAX discovered mysterious papers with exercises written on them, so Q discarded initial workout of 1,000 pistol squats. PAX paired up, and each partner group rotated through stations of workouts. Duration of each station was determined by PAX at the end of the rotation who would run up the hill to the gate and back, at which point everyone rotated. 

    Stations:

    Merkins, Slow Squats, Dive Bombers, Roly Polys, Inchworms, Peter Parkers, Pickle Pointers, Calf Merkins, Flutter Kicks, Nolan Ryans, Dips, Burpees, Carolina Dry Docks

    After everyone had the opportunity to run, a 10-count was called, and the Q announced the time for the circuit was 8:18. PAX clamored for a chance to beat that time with another round, so Q obliged. Circuit #2 was completed in 8:40, so the overconfident group was penalized – choice of 11 burpees or 44 seconds of plank. 

    Mary

    Box Cutters x 10 IC

    Freddy Mercury x 15 IC

    Flutter kick start position hold x 22 IC

    END


    COT

    These kinds of workouts I call “you vs. you”, which all F3 workouts are to some degree. This means that how hard you push yourself is completely up to you. You can take a station easy if you want, or you can push the whole time and get better. We all have areas of our lives where we are pushing for a goal or trying to get through something difficult and are tempted to stop pushing, just relax and we lose initiative and momentum. Sparky’s message on Slack reminded me of difficult things that I have gone through and how when life gives you hard trials all you want to do is sit and not move and let life keep rolling on around you. The struggle is finding a way to take a small step that will move you forward. Sparky, we appreciate you taking the step of reaching out to these F3 brothers and we want to support you any way we can. I hope to see you back at the Beast again regularly, and let us know if there are any specific ways we can help. 


    Moleskin

    PAX encouraged one another to keep pushing, thanks to the Encouragement Tree

    Wuzntme won the Roly Poly station, John Doe won Dive Bombers. The rest of the stations were 15-way ties. 

    Fissure and Fastlane chose the 11 burpees over 44 seconds of plank, please pray for their mental health.


    News

    OTB workouts next 2 Thursdays at Brainerd Baptist BX, convergence there 11/16.


    Recent Backblasts

      What to do when you can’t hold it

      QIC: Jazzy Jag

      Date: 10/16/2019

      PAX: WuzntMe, Fastlane, Gaylord, Mayhem (R), Toe Tag

      AO: Hacksaw


      Conditions

      1 minute rain, 1 minute rest, 2 minutes rain, 2 minutes rest…


      COP

      Mosey to flag circle

      Sshs x 20 IC

      Slow merkins x 10 IC

      Willie Mays hays x 10 IC

      Fire hydrants x 10 each leg IC

      Sshs x 15 IC

      Carolina dry docks x 10 IC

      Imperial walker x 15 IC

      Forward fold x 10 IC

      Sshs x 10 IC

      The Thang

      Partner up, count off to make it random

      Each partnership gathered around a coupon and pondered the possibilities

      “Just hold it”

      Dora – one partner holds coupon, one exercises

      Roly-polys (sit to stand)

      Inchworms (Forward fold, walkout with merkin)

      Jump squats

      Flutter kicks (double count)

      Round 1 – PAX #1 holds coupon using only compression and testosterone

      PAX #2 begins exercises – 20 roly-polys, 30 inchworms, 40 jump squats, 50 flutter kicks

      Trade off at PAX discretion

      Upon completion, all PAX run a lap around flag, bringing the coupon along for the ride

      Round 2 – PAX #1 holds coupon with overhand pinch grip

      PAX #2 begins same exercises, but with the opportunity for 10 more reps for each – 30, 40, 50, 60 respectively

      Another lap around flag with coupons

      Round 3 – Coupon held overhead

      Same exercises – 40, 50, 60, 70 reps respectively

      Another lap around flag with coupons

      Mary

      Held flutter kick start position (feet 6″ off ground) for 10 count IC

      Held plank for 10 count IC

      Held low merkin position for 5 count IC

      Q held prone plank (laying on ground) for approximate 10 count and focused on not dying.

      End


      COT

      Word of the day – “failure.” We each approached or encountered failure throughout this workout; how much do we risk failure in our everyday lives? Q told embarrassing story about how he crashes every single time he goes mountain biking. If you never fail, how do you know you are reaching your potential? If you never fail, it may be because you avoid situations in which you could fail, and thus miss opportunities to learn and grow.


      Moleskin

      Q is willing to reimburse PAX for tricep transplants after alternating holding coupon overhead with inchworm merkins. PAX must submit itemized receipt by close of business 10/16 to be eligible.

      PAX discussed merits of different coupon holds, primarily through grunts

      Disappointment swept through the group as we realized we would not be able to hit the 30 lap goal proposed on Slack.


      News

      Dad’s day 10/19 Landfill 0700. Bring your kids or find some kids and bring them. HC on Landfill Slack channel for headcount

      ToeTag VQ at Hacksaw next Wednesday!


      Recent Backblasts

        IronPack it up and go home

        QIC: Jazzy Jag

        Date: 09/17/2019

        PAX: Candu, Ducktales, Free Candy, Ascot, Sunburn (R), VSquared, Lutefisk, Uncle Fester, Wallflower, Sunshine, Sidekick, Cliffhanger

        AO: Boneyard


        Conditions

        Not too hot, grass conditions were damp and lush. Hints of pumpkin spice wafted through the workout zone. Or maybe a different kind of spice…


        COP

        Quick warmup – Carry coupons to workout area, quick mosey around field with some upper body work mixed in.

        SSH x 10 IC

        Merkin x 5 IC

        Squat x 5 IC

        Forward fold x 10 IC

        Upper body stretch of your choice x 10 IC

        SSH x 16 faster IC

        Pax split into 2 groups for workout at 2 different pull-up areas

         

        The Thang

        IronPax AO #1 for week 3
        IronPax week 3

        1 round = 

        Pull-ups x 10

        Burpees with coupon jump-over x 15

        Coupon curls x 20

        Coupon squat thrusters x 25

        Gas pumps (reverse crunches) x 30

        AMRAP OYO for 43 minutes


        COT

        Pax were encouraged to attack their day with the same intensity as the morning workout. We also discussed Count’s word of living each day like 9/12/2001. Unity and encouragement among our brothers and in our communities.


        Moleskin

        Several gloom horns at pull-up stations led to decreased rep cadence.

        2 workout groups within shouting distance made things more interesting.

        Uncle Fester and Lutefisk crushed the workout, excited that they represent F3Chatt.

        Pax discovered Candu’s high school nickname – “Noodle”. Myriad reasons were proposed for the origin of this. All were totally appropriate.


        News

        VQ Cliffhanger at Boneyard Friday


        Recent Backblasts

          Picnic Time

          QIC: Jazzy Jag

          Date: 08/19/2019

          PAX: Sidekick, Fastlane, Oooh-Golly, Gooder, Toucan, Mayhem(R), Peanuts, Gaylord

          AO: Beast Ridge


          Conditions

          Darker than normal. Punch-you-in-the-face humid. Warm enough.


          COP

          Mosey to back soccer fields/pavilion – during mosey there were some OYO LBACs, military presses etc.

          Sshs x 20

          Slow merkins x 10 IC

          Willie Mays hays x 10 each leg IC

          Fire hydrants x 10 each leg IC

          Sshs x 15 faster! IC

          Carolina dry docks x 10 IC

          Imperial walker x 10 each leg IC

          Forward fold x 10 IC

          Sshs x 10 FASTER! IC

          The Thang

          Life’s a Picnic
          PAX each selected a partner for a little picnic at the pavilion.

          Each pair posted up at a picnic table and proceeded to do 3 rounds of:

          OYO 5 box jumps onto the picnic table- PAX were encouraged to jump all the way to the top of the table if able. 

          OYO 5 reps clean to shoulder level and overhead press with picnic table

          After completion, hold picnic table overhead until 6 is in or as long as possible.

          Where’s the cone?

          PAX then demanded cardio work and Q complied with laps around the soccer field – mosey the long sides of field, jail break the short ends of field. 3 laps. 

          After completion, repeat short end of field, alternating mosey and jailbreak until 6 is in.

          Intermission

          OYO 10 plank jacks, 10 shoulder taps each arm, 10 Peter Parkers each leg

          Repeat

          PAX repeated picnic fun and soccer field laps (2 laps this time)

          Intermission

          OYO 10 windmills each side, 10 single leg deadlifts each leg

          Repeat

          PAX repeated 1 round each of picnic fun and soccer field, then slow moseyed back to parking area.

          Mary

          Running out of time, so Mary met us at the parking lot for 1 minute of American Hammers and flutter kick burnout.


          COT

          Credit to Skitch who had a good word a few weeks ago that stuck with me – we each have relationships in our life that require give and take. Sometimes we contribute as much as we feel we should and then wait for the other person to do their part and meet us halfway. Challenge to PAX was to find a relationship in their life where they were expecting their partner to “fill the gap” and instead serve them by giving 100%.


          Moleskin

          Not much chatter this morning, probably because most PAX were thinking “come on, not another workout where we lift picnic tables over our heads.”

          There was good encouragement circulating among the group throughout the fun.

          3rd F = Faith that the cone is out there in the gloom somewhere

          4th F = Fear that I may not make it to the top of the picnic table on the box jump and crash down to the ground (Mayhem[R], who, to his credit, got back on the horse immediately)


          News

          Convergence 9/2 Labor Day at the Beast


          Recent Backblasts

            Fun with Hurpees

            QIC: Jazzy Jag

            Date: 07/29/2019

            PAX: Early Bird, Fast Lane, Threeskin, Mayhem, Best in Show, Sidekick, Peanuts, Focker

            AO: Beast Ridge

            Conditions

            Dark. 69 degrees, everywhere except in the mist, which held a chill…


            COP

            Mosey 1 lap of soccer field, Muhammad Alis IC during mosey

            Circle up at the bottom of the hill (spoiler alert)
            SSHs x 20
            merkins x 5
            squats x 10
            forward fold x 10

            SSHs x 20 with speed boost
            Willie mays hays x 10
            Slow merkins x 5
            Windmill x 10
            SSHs x 20 with double speed boost

            Mosey 1 lap of soccer field – with LBACs OYO during mosey


            The Thang

            Hurpees with Partners
            PAX partner up and contain their excitement very well as they hear about the opportunity to do burpees with hurdles (get it?). Each HIM performs a standard burpee, with the jump portion involving a jump over your partner as they are down performing the ground-based portion of their burpee. Then roles reverse. Hurpees performed in single count x 24 OYO

            Sprint to the top of the hill and hold Al Gore/plank til 6 arrived, then Mosey across the field to stairs.

            Oh no, my leg fell off
            Q keeps commitment to “no regular burpees” by introducing Prosthetic Burpees. One legged burpees are just as fun as they sound and can be very handy if you lose a leg during a workout. Maybe we should do one-armed burpees next Jazzy Q? 4 on each step, 20 total, single count

            Intermission
            Circuitous mosey back across field to bottom of hill
            10 each SSH, Imperial Walker (each), Lunge (each)

            Please Sir can I have another
            Repeat Hurpees with different partner x 24
            Sprint to top of hill, Al Gore/plank
            Mosey across field
            Repeat Prosthetic Burpees up the stairs x 16

            Intermission 2
            Circuitous mosey back across field to bottom of hill
            10 each windmills (each), fire hydrants (each, ask Best in Show about this one), LBACs (each direction)

            PAX weep in disappointment that there isn’t enough time for another round of fun, so we take it up the hill one more time and mosey back to parking lot.

            Mary
            American Hammer ICx10
            Flutter kicks ICx10
            LBCs ICx10
            Box Cutters ICx5 sloooow count
            Pickle Pointers ICx10

            End


            COT

            I started at F3 Alpha near Atlanta and found a great group of men, good fellowship and great physical challenges. When I came to Chattanooga I was skeptical that the level of challenge would be the same. Let’s just say that fear was unfounded. It helped that my first 3 workouts were Qed by The Count (respect x 2). It is a reassuring and satisfying thing to have something or someone in your life that is consistent enough that you always know what you’re going to get. My challenge to these men was to be that consistent element in their circles – F3, marriage, children, friends, coworkers. Be consistent and constant and let people have confidence that you will always be available as a support and encouragement.


            Moleskin

            “Read that back to me”
            Sidekick, Best in Show and Threeskin were the kids in the back of the class who had trouble listening to the Q.

            Many comments were made about VQs and how everyone enjoys them (I think?)


            News

            Dadurday 8/10 at the Landfill.