Recycling Field Trip

QIC:  Recycle

Date: 3/8/2022

PAX: Mansiere, Zima, Rubberneck, Pomade, Prosciutto, 8 Mile, Manscaper, Old School(RESPECT), Laces Out(RESPECT), Gusher, Pound Dog

AO: Smackdown


Conditions

35 degrees at the disclaimer.

The field was muddy and Manscaper got new shoes so let’s head out to the dry parking lot


COP

Mosey to the Fortune House parking lot
FF OYO
LOR OYO
ROL OYO
WMH x10 IC
MCPU x10 IC
TGE x10 IC
LBAC x10 IC
Rev x10 IC
OP x10 IC
MNC x10 IC


The Thang

In the fire lane in front of Fortune House:

10 Merkins
20 Monkey Humpers
30 LBCs

Bear crawl to the first line, 25 toe merkins, bear crawl back, 10/20/30, repeat.

Bear crawl one more line each time out.

Mosey back to the flag.


COT

BURN THE SHIPS

Remove whatever it is that is holding you back.

Any regret, shame, doubt, way out…..remove it and move forward.

Burn the ships and leave yourself no other path but acceleration.


Moleskin

Playlist: 311, Alice In Chains, Tantric, Beastie Boys, Red Hot Chili Peppers, Jane’s Addiction, U2, Rage Against The Machine

Thanks for listening, Prosciutto

Manscaper got to wear his new shoes since we stayed out of the mud and he looks SUPER FAST in them!


News

Some Qs coming up, lots of #3rd-f opportunities.….Zima talks so dang fast


Recent Backblasts

    I May Have Stolen This Workout From @Fissure But He Didn’t Backblast It So You Can’t Prove Anything

    QIC:  Recycle

    Date: 02/09/2022

    PAX: Gusher, Hambone (RESPECT), Pediasure, Mansiere, Squirt, Warlord, Friday, and oh yeah Burrito

    AO: Convoy


    Conditions

    37 degrees at the disclaimer. Top layers were shed shortly after we got to the track.

    This morning would have been low on the Blowpop Temperature Complaint Index™


    COP

    FF OYO
    ROL OYO
    LOR OYO
    WMH x14 IC
    TGE x10 IC

    Mosey to the track


    The Thang


    I Hate Running

    100 Imperial Walkers count right leg

    Run 4 laps

    100 Big Boi Situps

    Run 3 laps

    100 Squats

    Run 2 laps

    100 Imperial Walkers
    100 Big Boi Situps
    100 Squats

    Run 1 lap


    COT

    Don’t Quit!

    If you quit now, you will be right back where you started. And if you are anything like me, you were miserable when you started and would have given anything to be where you are right now.

    Don’t quit.


    Moleskin

    Playlist: Stereo MCs, Tantric, Godsmack, Trapt, Pearl Jam, Stone Temple Pilots, U2, Daft Punk

    F3 Chattanooga run workouts begin at 0530 at Convoy on Wednesdays Burrito.

    Not 0531.

    It’s not easy to lead a workout when the assistant to the Q is late. But I powered through.

    There were a handful that completed the single lap before time.

    There were rumors of some imperial walker counting inconsistencies re: Gusher;;;;;;;;;penance has been completed.


    News

    Monthly #2nd-f El Metate gathering to eat tacos this coming Monday at El Metate to eat tacos

    Mountain Education Foundation Dash & Bash fundraiser coming up on Friday 4/29. 5K run, food, and games for the whole family. Plan on wearing your F3 shirt and lets do some EH’n!


    Recent Backblasts

      I Can’t Feel My Face

      QIC:  Recycle

      ATTQIC: Burrito

      Date:  1/29/2022

      PAX: 8-Mile, A-A-Ron, Bada Bing, Blowpop, Burrito, Hambone (RESPECT), Mansiere, Old School (RESPECT), Snow Patrol, Squirt, Yellow 5

      AO: Convoy


      Conditions

      Good Lord

      No crap Mr Weather Channel


      COP

      SSH x25 IC
      FF OYO
      ROL OYO
      LOR OYO
      WMH x10 IC

      TGE x10 IC
      MCPU x10 IC
      LBAC x10 IC
      Rev x10 IC
      SC x10 IC
      OC x10 IC
      SSH x15 IC

      At least this was what I set out to do. Who knows how many reps we actually did. It was really really windy and cold in that parking lot.


      The Thang

      We grabbed our coupons and moseyed from the Siberian parking lot down to the baseball/softball fields.

      The Butt Cold Upper Body Wrecker

      PAX pair up. Simple DORA with reps completed by bleachers and partner moseying to the bollards by the parking lot, completing 15 squats, and moseying back.

      Round 1: 300 Curls For The Girls™

      Partner swap

      Round 2: 300 Incline Merkins

      Partner swap

      Round 3: 300 Tricep Extensions

      Partner swap

      Round 4: 250 Decline Merkins

      Partner swap

      Round 5: 150 Overhead Press

      Mosey back to the Siberian parking lot.

      50 Big Boi Situps
      100 Toe Merkins

      TIME


      COT

      My face was completely numb by the time we got to the COT. I shared an excerpt from Jon Gordon’s book “The Carpenter.” Hopefully the PAX could understand what I was saying through frozen lips:

      “Always remember that your greatness as a leader will not be determined by how much power you accumulate. It will be determined by how much you serve and sacrifice for others to help them become great. Great leaders don’t succeed because they are great. They succeed because they bring out the greatness in others.”


      Moleskin

      Playlist: Silverchair, Franz Ferdinand, Stone Temple Pilots, Tantric, Alice In Chains, Trapt, The Pride Of The Southland Marching Band, The Black Crowes, Temple Of The Dog, The Notorious B.I.G., Staind, JAY-Z, Collective Soul

      I could finally feel my face again about 2 hours after the COT.

      The rumor is true, Hambone rode to the workout with me and I asked who he was when I saw him in the COP. I just didn’t recognize him with all those clothes on.

      That’s what she said

      Great to see A-A-Ron;;;;;;come work out more than once a month!

      Staffing issues at the Dunkin Donuts kept us from receiving the warm holes we were promised. Disappointment abounded.


      News

      The 1st F is for Fitness: Squirt’s VQ right here at Convoy Monday morning. Tuff Muff coming up on February 19th.

      The 2nd F is for Fellowship: El Metate lunch soon…watch Slack for details.

      The 3rd F is for Faith: Watch the #3rd-f channel for several opportunities to serve including Chubby’s and Habitat!


      This concludes the News


      Recent Backblasts

        Rifle Carries for Gretel

        QIC:  Recycle

        Date: 11/15/2021

        PAX: Nordictrack, Shake N Bake, Gretel, Ponce (RESPECT), Snatch, OB, Sherlock

        AO: Detention


        Conditions

        A brisk 39 degrees. Too cold for fingerless gloves.


        COP


        SSH x20 IC
        FF OYO
        LOR OYO
        ROL OYO
        WMH x10 IC
        TGE x11 IC
        MCPU x10 IC
        LBAC x10 IC
        Rev x10 IC
        OP x10 IC
        MNC x10 IC
        OC x10 IC
        SC x10 IC
        Hummingbirds x10 IC
        SSH x10 IC


        The Thang


        21s
        PAX count off into 1s and 2s. 1s start at the bottom of the stairs, 2s at the top.

        20 Curls for the Girls –> 1
        1 Tricep Extensions –> 20

        Rifle carry the stairs in between sets.

        Run the steps with no coupon when complete until 6 is in.

        Mini Dora

        PAX pair up. Partner 1 counts reps, Partner 2 rifle carries around Detention Island™.

        25 Burpees
        50 Overhead Press
        75 Merkins
        100 Big Boi Situps

        TIME


        COT

        Make your mental health a priority. Too many men neglect themselves prioritizing their families, jobs, etc. We all have those things in our lives that take our focus and energy….make sure one of those priorities is YOU.

        I didn’t post much in October with Fall Break and just general laziness and I could tell a difference in my attitude and demeanor. I need you men to keep me right and I appreciate your presence in the gloom more than you know!


        Moleskin

        Playlist: Van Halen, Soundgarden, Stone Temple Pilots, Alice In Chains, Pearl Jam, Outkast, U2, Nirvana

        What temperature is the sweet spot for fingerless gloves? Shake N Bake has some thoughts.

        Gretel worked shoulders yesterday. And today.

        Snatch (Stache) did GREAT this morning. He really did.

        Speaking of great, Ponce once again ran circles around us. The Fountain of Youth, indeed.


        News

        Chubby’s BBQ homeless ministry tonight and most Mondays. Keep up on the #3rdF channel.

        @Lyft VQ on Wednesday at Shot House!


        Recent Backblasts

          Happy Birthday, Smackdown. Welcome Recycle!

          QIC:  Whittler, Prosciutto, Recycle

          Date: 09/10/2020

          PAX: Ashley Madison, Burrito, Coypu, Gusher, Hambone, Holy Kiss, Joanna, Laces Out, Old School, Pediasure, Pomade, Pound Dog, Prosciutto, Red Raider, Truck Stop, Whittler

          AO: Smackdown


          Conditions

          And here’s Gusher for the report…

          **Looks at Gusher who is obviously assessing the conditions…


          COP

          Whittler: Mosey around athletic club from the back just the way Whittler loves it.

          SSH x 25
          Imperial Walkers x 15
          Arm Circles x 15
          Ray Lewis x 15
          SSH x 25

          Mosey to front of athletic club in full view of the cardio crew through the windows
          Monkey Humpers x 15
          3rd Graders x 15

          Mosey back to track
          Box jump suicides x 3 rounds

          Mosey


          The Thang


          Hand off to Prosciutto
          1 minute high knees
          1 minute mountain climber
          1 minute high plank

          Split the group in two by threve’s (3 and 5); two single file lines standing in endzone and looking down the field
          Bear Crawl Merkin Indigenous Peoples Format
          Pax at the back of line bear crawl sprints to front of line while all other pax hold plank

          When bear crawl man reaches front of line, he calls ‘Down’ for the whole line to perform a single (proper) merkin

          1 Round of this

          Circle Burp & SSH

          Everyone starts by SSH’ing. Every pax gets a chance to call ‘Down’. When we reach end of line

          1 more round of the Bear Crawl Merkin Indigenous Peoples Format

          Hand off to Recycle

          Burpee EMOM Dora

          PAX pair up in groups of three in pairs.

          When EMOM timer starts, one PAX counts reps, second PAX completes as many burpees as he can in one minute. Swap when timer goes off.

          200 Big Boi Situps
          400 American Hammers single count
          400 Flutter Kicks single count

          TIME


          COT

          On this day last year, Smackdown was launched and a new standard was set across Chattanooga and all the lands; a beautiful scene overlooking the valleys and rivers.

          It was then, as it was today, a superb morning filled with cool mountainous air, fresh dew landscape and a willing group of able-bodied gentlemen to assume the challenge of starting anew as had been done previously (albeit, at lower altitudes).

          Questions abound, will the thin air make us weak? Will it help?

          Are we men on high? or high on men?

          With the expensive homes within earshot, are people up here really interested in “free”?

          Can we justify adding a second day right in middle of iron pax?

          We had 3 FNGs that day, will they return?

          Fast forward one year later, so much has happened. So much growth. So so so much growth. A Saturday added, a pandemic resurgence. Men responded in ways unimaginable.

          One man set himself apart from the rest, accepted his next challenge and calling. He stepped up and began to make it his own, without being formally asked. He was the clear choice without having been chosen.
          He made himself the only choice. High impact men are expected to act in this way.

          I say all that to say this – it is with great pleasure and excitement that Whittler and I step aside and hand-off the Smackdown AOQ to Recycle (Gray Ramsey) and look forward to where it goes from here!


          Moleskin

          • Even in his absence, Naked Gun heaves were imitated and honored numerous times; by the one guy that you would expect to imitate them. You’ve made a mark on all of us. Thank you.
          • If your q instructions go further than a sentence or two, Pax begin to grumble and lose focus… Burrito will taunt you mercilessly.
          • The indigenous people bear crawl will make men ornery; worth it every time.


          News

          9/14 #Convoy kickoff Monday – 0530 at Signal Mountain High School

          9/15 Pound Dog Rest Day™ at #smackdown

          9/17 IronPAX Week 3 at #smackdown


          Recent Backblasts

            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

              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!


              Recent Backblasts