Pass the Torch (or Sandbag)

QIC:  Mayhem

Date: 01/23/2020

PAX: VILA, Sidekick, Evita, Gobbler, Babel, Jabooti, Doodles, Lutefisk

AO: Ridgecut


Conditions

Low to mid 30s, clear with no precip…quite balmy compared to the last couple days!


COP

Mosey around soccer field x 1 and circle up
SSH x 20IC, WMH x 10IC, SSH x10 IC, FF x 10IC, Burpees x 10 OYO, SSH x 10 IC, WGS R&L x 10 IC, LBAC Right Forward/Left Back x 10 IC, LBAC , Reverse x 10IC, Seal Clap x 10IC, Seal Clap OH x 10IC, Shoulder Press x 10IC, SSH x 10 IC

Mosey to side parking lot around light poles. Line up for parking lot suicides.
Long Suicides starting from Island closest to freeway to other island at other end of the parking lot with two light poles in between.
First Pass – MOT Jail Break, 10 Count, 5 Burpees OYO
Second Pass – MOT Big Skip, 10 Count, 5 Burpees OYO

Mosey to base of Cock Hill…


The Thang

Line up PAX from Oldest to youngest (YHC – 53 to Lutefisk – 25)

Cock Crows to welcome us – 5 Inchworms
Hill (not Circle) of LIfe
Three sets of cones spaced to divide up HoL into 1/3s. All Pax start at bottom. While remaining PAX perform a either Merkins, Hold Plank, or LBCs and next to Oldest (“on deck”) performs Mountain Climbers, Oldest begins by Bear crawl to first set of cones, Jail break to second set of cones and mosey to the top to find 80lb Sandbag. Oldest then carries 80lb sandbag all the way down the hill to remaining PAX and picks up the next oldest. Remaining PAX switch to different exercise and continue until next oldest returns. In meantime, Oldest carries 80lb back up to first set of cones while next oldest bear crawls. At first set of cones, both PAX (oldest and next oldest) jailbreak (but mostly just walk) carrying the 80lb sandbag together. to next set of cones. Then Oldest moseys to top while next oldest carries sandbag rest of the way to top alone. At top, Oldest performs curls with two 25lb dumbbells until next group returns. Process repeats until all PAX are up the Hill. After the initial 25lb dumbbell curls, PAX at top perform either, SSH, BB Sit-Ups or Shoulder Press, rotating with each new group. Due to time had to have two youngest come up together. Collect cones, meet in parking lot for 1-2min of alternating Plank and Side Planks. Time.


COT

Theme of the Thang inspired by 2Tim2:2  “The things which you have heard from me in the presence of many witnesses, entrust these to faithful men who will be able to teach others also.” 5 Generations represented from the “many witnesses” of those that have come before to those “others” still yet to come. Be faithful in doing your part and pass the torch (sandbag) 😉

BALL OF MAN: Evita closed us in prayer.


Moleskin

Great to have Sidekick back in the mix!!! He has definitely been missed by many. Suspect it is that time of year where all the enthusiastic fitness resolution makers are hitting a wall. 9 is a decent number but compared to normal turnout at Ridgecut lately a bit down. Or…I’m just a terrible Q no one likes :(( Doing LBACs with one arm going forward while other going back not as easy as it sounds.


News

2/8 Convergence in Sale Creek, Sign up for 3rd F on Tuesdays, Saturday NGa OTB moving to Gilbert Stephenson Park this week with Best In Show on Q.


Recent Backblasts

    Four Corners with an Apocalyptic Opening – RidgeCut 1/9/20

    QIC: John Doe

    Date: 1/9/20

    PAX: Swipe Right, Mayhem (R), Woodchuck, Evita, Jazzy Jag, Swing Set, Spangled, Cold Play, Lutefisk, FNG – BM&E

    AO:RidgeCut


    Conditions

    Little chill in the air but overall quite cozy


    COP

    Short Mosey around the soccer field; SSH – 20 (IC), Forward Fold – 10 (IC), Third Grade Exercises – 10 (IC), Willie Mays Hays – 10 (IC)

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


    The Thang

    Teamed up : 5 on one team and 6 on the other (doubled up at one station)

    One team member at each corner of the field:

    Team Member One – Air Squats (AmRep)

    Team Member Two – Flutter Kicks (AmRep)

    Team Member Three – Bonnie Blairs (AmRep)

    Team Member Four – 100s (Am Rep)

    Team Member Five – In Motion

    Team Member Five Bear crawls short end of the field from Team Member One (Air Squats) to Team Member Two (Flutter Kicks); Tags Team Member Two and begins flutter kicks

    Team Member Two sprints long leg of the field to Team Member Three (Bonnie Blairs); Tags Team Member Three and begins Bonnie Blairs

    Team Member Three bear crawls short end of field to Team Member Four (100s); Tags Team Member Four and begins 100s

    Team Member Four sprints long leg of the field to Team Member One (Air Squats); Tags Team Member One and begins Air Squats

    Team Member One bear crawls short end of the field to Team Member Five (Flutter Kicks); Tags Team Member Five and begins Flutter Kicks

    Rinse and repeat the circuit until time, continuing to do Amrep for that exercise until tagged


    COT

    Read a recent post by Tim Tebow where he mentioned success is great, but that he wants us (people) to be significant. And when we begin to transcend what we do and use it to impact others, then we start to lead a life of significance. Success is often times about YOU, where significance is about your impact on OTHERS.

    Challenged the PAX to be significant and impact someone today – whether it be through a look, a word, or a touch. Sometimes even the smallest gestures can be the most impactful.


    Moleskin

    Jazzy Jag likes to bear crawl over faces; Two of the PAX have an appreciation for strong physiques in tights


    News

    1/13 – Gloomies at Keller Williams Downtown

    ThirdF – Every Tuesday: Meet at Chubby’s between 5-5:30pm to help give to the homeless. Sign Ups on the ThirdF Channel of Slack


    Recent Backblasts

      Tinney Time

      QIC:  Fissure

      Date: 12/26/2019

      PAX: Swingset, Peanuts, Sunburn, Snow White (Augusta), FNG-Handyman, FNG-MBA

      AO: RidgeCut


      Conditions

      Low 50s and clear


      COP

      SSH x 10 IC
      Imperial Walkers x 10 IC
      SSH x 10 IC
      Fwd Fold x 10 IC
      SSH x 10 IC
      WMH x 10 IC
      SSH x 10 IC
      Mosey to first large parking lot by Belvoir
      10 merkins IC, 10 squats IC
      9 merkins IC, 9 squats IC
      8, 8
      7, 7
      6, 6
      Mosey to base of Cock Hill (that’s the name, right?)
      5 merkins, 5 squats
      4 merkins, 4 squats
      3, 3
      2, 2
      1, 1


      The Thang

      6 burpees then jailbreak up Cock Hill, grab the 6 then perform 6 Bobby Hurleys (slap the ground/squat then jump shot, yea it’s just a jump squat), then slow mosey back down to the base of the hill
      5 burpees and repeat the rest of the fun
      4
      3
      2
      1
      Mosey back down to grab water bottles, etc then back up to the cars

      MOM
      American Hammers x 10 IC
      1 burpee
      Big Boi situps x 10
      1 burpee
      High plank x 10 IC
      1 burpee
      Heel touches x 10 IC
      1 burpee
      Flutterkicks x 10 IC
      1 burpee
      Six Inches x 10 IC
      1 burpee
      Low plank x 10 IC
      4 burpees (that makes 10 burpees for no flag)


      COT

      https://f3nation.com/2018/05/13/positive-habit-transfer-q2-4-2/

      Bad Habits are easy to slip into, but hard to break. Positive Habits are hard to develop, but easy to slip out of. If it were otherwise, people would simply replace their bad Habits with good ones without the help of anyone else. But it doesn’t work that way. Most people need forcible contact from another person in order to replace their negative Habits with positive ones. This help is best delivered in the form of the Positive Habit Transfer (PHT) .


      Moleskin

      Swingset brought two of his older brothers and his Dad today. 4 out of 7 pax were Tinneys! According to Snow White, our man Swingset’s tendancy to splash merlot is genetic. He almost made it through today without splashing but he had to pull over before exiting the parking lot to get the hate out. Many thanks to Snow White for filming the event.


      News

      New Years Day convergence at Lions Den 0700

      Gloomies 1/13/20 at Keller Williams downtown, 630pm, check announcements


      Recent Backblasts

        WuzntMe gets Audited

        QIC: WuzntMe

        Date: 12/12/19

        PAX: Uncle Fester, Swisher, FNG-Babel, Fissure, MaYhem, Chavez, Training Wheels, Peanuts, El Chapo, Jazzy Jag, Woodchuck, Iron Butt, Evita, Dolly, Swiperight, Swingset, Sidekick

        AO:RidgeCut


        Conditions

        Cold and clear


        COP

        SSH x 25 IC
        Teapots x 10 IC
        SSH x20 IC
        ~Randy~
        LBAC x10
        Reverse x10
        Chinook x10
        Double Disco x10
        ~Recover~
        Cellmates x4
        SSH x15


        The Thang

        Mosey over to the hill behind the BX. Herbie/Ladders/Suicide incoming.
        We have to climb Mt RidgeCut. BaseCamp lends itself to 10 stations. After each station, we return to Basecamp, then do the exercises for station 1 and station 2, then back to basecamp. Do this until we reach the summit. All exercises are x5 IC, each round, unless otherwise noted.

        Basecamp:
        Control Freak Merkins
        1: Flutterkicks (MaYhem called cadence)
        2: ShoulderTaps (Uncle Fester)
        3: LBCs (Jazzy)
        4: Royce Gracies (Fissure, though we only did four cos he kept ending cadence with some rendition of Geaux Tigers. His love for LSU is limitless)
        5: Mercuries (Chavez)
        6: Dips (Iron Butt)
        7: Dying Cockroach (Sidekick)
        8: Mtn Climbers (YHC
        9: Hundreds (YHC)
        10: CF Diamond Merkins (YHC)

        Time.


        COT

        This serves as my one year anniversary with F3. Difficult to believe that it’s been that long, as I still think of myself as a “new” guy. Challenged the PAX to push themselves and invest in the group. You get out of it what you put into it, and I’ve seen my marriage, my role as a father, my professional life, and my finances all improve – and I believe it to be directly attributable to F3.


        Moleskin

        This was the first time Fissure posted for one of my workouts. Which is strange, since he let me Q at his AO, and even let me be an AOQ. He’s either very trusting, or downright irresponsible. I’m going with the latter.

        He also sounded the gloomhorn in the middle of dips, directly next to me. It was a welcome reprieve from his morning breath.


        News

        New Year’s Convergence @ Lion’s Den
        Gloomies, night of the LSU-Ohio State game


        Recent Backblasts

          What the Hill???

          QIC: SideKick

          Date: 11/21/19

          PAX: John Doe, AllState, Swisher, Lutefisk, Swingset, Woodchuck, Homeschool, Threeskin, Evita, Mayhem (R), Uncle Fester, Swipe Right, Peanuts, Gru, jazzy Jag

          AO: RidgeCut


          Conditions

          40 and NIIIICCCEE


          COP

          SSH ICX20 (a reasonable number); Forward Fold ICX10; 3rd grade Exercises ICX12; Right over Left ICX10; Left over Right ICX10; Slow squats ICX15; LBAC ICX10; Reverse ICX10; Morrocan Night Club ICX10; Shoulder Press ICX10; Willie Mays hays ICX12; Slow Mercans ICX10

          Mosey around church to the hill


          The Thang

          What The Hill??

          All PAX at the bottom of the hill. Will traverse the hill in multiple manners, some difficult, some not so difficult. Mosey back down after each

          1. Peter Parker
          2. Reverse Lunge
          3. traveling Burpee
          4. Lunge
          5. Deep Squat Broad Jump
          6. Jail break

          Circle of Trust

          No not the one at the end of the workout

          5 groups of 3 PAX in a circle pattern

          Station 1 – Mercans

          Station 2 – Squats

          Station 3 – SSH

          Station 4 – Burpees

          Station 5 – Blocks

          Station 5 is the timing mechanism and we have to trust that our brothers are giving it their all and not dragging A.

          Round 1 – Curls

          Once everyone has rotated through all 5 stations, Indian Run the soccer field

          Round 2 – Overhead Press

          Another Indian run

          Mary

          LBC ICX20; Pretzel crunch ICX10 per side; Dying Cockroach ICX15; Hello Dolly ICX15

          Time


          COT

          Evaluate your priorities. Discuss with a trusted person, spouse, friend etc. Keep your eye on what is important to you so that you don’t chase things that are not


          Moleskin

          [Cock Burpees are a thing. JD doesn’t have much doodle doo after his cock-a-. No merlot splashed for swingset, great job


          News

          Battery 1 year anny on saturday 11/23

          Thanksgiving Day Converge at Hill City – 5:30, IB and Skitch on Q


          Recent Backblasts

            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


            Recent Backblasts

              Expedition into the Belvoir Triangle… (of death)

              QIC: Lutefisk

              Date: 11/14/2019

              PAX: IronButt, Sidekick, Swingset, Free Candy, FNG- Homeschool, 9 Volt, Gru, Evita, Vaccine, The Count, John Doe, Jazzy Jag, Peanuts, Fissure, Dolly

              AO: RidgeCut


              Conditions

              Not as cold as Tuesday but still pretty dang cold.


              COP

              Took a mosey over to the lower parking lot where we quickly warmed our bodies up. No layers shed at this point.

              The Thang

              Our expedition featured three separate parts. The entrance, the storm, and the escape. Had to keep things down (no loud farts or grunts) with the Thang happening on a residential street and right next to my own casa where my 2.0s were snoozing. This was a tough task, but I’m proud of the group.

              The Entrance:

              Circuits of 1 minute on the playground.

              Circuit 1- Pull ups on monkey bars.

              Circuit 2- Squat walks across the soccer field.

              Circuit 3- Reverse rows on the swings

              Two full circuits followed by a minute of plank.

              The Storm

              After completing the entrance, we moseyed over to the heart of the storm… the Belvoir Triangle. There we found the storm arranged in the following order

              The Outer Hurricane- 6 Individual benches on the perimeter. PAX completed 10 box jumps or 20 step ups on each bench. Once done, they proceeded to the inner hurricane.

              The Inner Hurricane- 5 circular tables with 3 benches each spread throughout. PAX completed 10 decline merkins off a bench, 15 dips off a bench, and then 20 incline merkins on a bench. Once done with a table, they moved on to the next one… and after completing all 5 they plunged into the eye of the storm

              The Eye of the Storm- A fire pit with three benches found more towards the center. PAX did a burpee next to a bench, jumped on to the bench, and then to the other side for another burpee until reaching the magic number of 10.

              The Escape:

              After giving our upper body a nice warm up, we booked it back to the starting point in class Indian run style, breaking into an all-out sprint once we hit the hill. Staying true to our roots, though, everyone doubled-back to the six for another lap up the hill. That hill is going to be a FUN one and a defining part of this AO.


              COT

              What are your goals for yourself and your family over the next 10, 15, 20, 25 years? In light of that, what are the characteristics yourself and your family to be defined by 10, 15, 20, 25 years from now? I know that for me, in taking the time to reflect on my current state, my goals, which centered on financial stability and mobility, did not reflect the characteristics I want to be defined by or that I want my family to be defined by (these characteristics being: Welcoming, Accepting, Safe, Loving, Selfless, Generous, Humble, and Compassionate).

              It begs the question: Where are my priorities for myself and my family? In our work, we often dream of the day when we have “made it.” We strive for a goal. Yet in our personal lives, be it spiritual or merely psychological, we settle for the mentality of having “made it” because we aren’t doing bad things. We plateau, go through the motions, and mosey through life with no real direction beyond temporal, materialistic goals.

              But when faced with the reality of the dissonance between our long-term goals and the characteristics we want ourselves and our families to be defined by, we are forced with the question. Do we change the trajectory we are on by changing our goals or do we continue on?

              For me, personally, I realized that a trajectory change was necessary. I had plateaued and realized that stark reality that I could coast in this state, meet all of my financial goals for my family 25 years from now, and have done nothing significant with my life, nothing truly impactful, meaningful.

              The American dream, though good in concept, has trained us to define success in a materialistic manner. Nice house, nice car, nice family, nice retirement. But is a comfortable life truly a successful life? 25 years from now, though we may be in a great place financially, how will we and our families be defined? Will we be defined as another comfortable, well-off, successful American family who has “made it” and achieved the American dream? Or will we be defined as a family who was welcoming, accepting, safe, loving, selfless, generous, humble, and compassionate? The first is a life defined by comfort, the second is not.

              For me and my family, we want the latter, which is why I have committed to changing my own personal trajectory and with my wife the trajectory of our family. I don’t want to stay where I am and I don’t want our family to stay where we are. I want to constantly pursue a higher ideal, one that I can never fully reach and thus can never plateau at but must always push myself to grow in.

              Below is a quote that has helped me get this journey, this new trajectory, started. It goes like this:

              A DREAM written down with a date becomes a GOAL. A goal broken down into steps becomes a PLAN. A plan backed by ACTION becomes REALITY.

              I challenge each of you to take the time to look at your personal and familial goals and then to see how those correspond with the characteristics you want to be defined by (your ideal, or your dream). Where they do not match up, redefine your goals. Once you’ve established goals, create a plan for how you can tangibly apply and exemplify these characteristics in your life. Once you have a plan, do it. Make it happen. It will be uncomfortable and inconvenient. People are broken and it is hard to be around brokenness.

              To finish up, going back to what I said about the financial goals I have had for my family, I know full-heartedly that the ROI on investing in people far outperforms any investment fund. Make your life count.


              Moleskin

              Layers were shed like a polar bear in the equator. Merlot was splashed. All around a great morning.


              News

              Convergence Saturday at 7 at RidgeCut. 3 year anniversary. Be there.