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File your chimp callus

QIC: DNF

Date: 8/21/20

PAX:  Rollback, Snow Patrol, Escobar, WuzntMe, Ramrod (RESPECT), Bernie, El Chapo (RESPECT), Abercrombie, WoodRider, Toe Tag, Bandwagon, Fiddy Cent, Slim Shady, Sousa

AO: Hacksaw

Conditions

Spitting rain, cooler temperature than our average mornings as of late

COP

SSH x25 IC

Willy Mays Hayes x10 IC

Forward Fold x10 IC

Imperial walkers x30 IC

Honeymooners (hold until recover)

Third grade exercise x10 IC

High knees (continue until recover)

The Thang

Named a new exercise and its called “Eleven”. Done OYO. Hold Al Gore or plank when complete until the six is in

SSH x1 Burpees x10

SSH x2 Burpees x9

SSH x3 Burpees x8

SSH x4 Burpees x7

SSH x5 Burpees x6

SSH x6 Burpees x5

SSH x7 Burpees x4

SSH x8 Burpees x3

SSH x9 Burpees x2

SSH x10 Burpees x1

Next was a game of 21. PAX performs SSH’s to 21. Q counts cadence only to a certain point, and is then silent. All PAX must stop with hands to his side at 21 or penalty burpees ensue. We failed twice (10 burpees the first time, 5 on the second). The third approach was an ACE

Bonnie Blairs x30 OYO

Squats x30 OYO

Lunges x30 OYO

Lap after complete, then hold Al Gore or plank until six is in

Merkins x40 OYO

Wide Merkins x40 OYO

Diamond Merkins x30 OYO

Lap after complete, then hold Al Gore or plank until six is in

Big Boy sit-ups x10 OYO

Freddie Mercury’s x30 OYO

LBC’s x30 OYO

Lap after complete, then hold Al Gore or plank until six is in

Last exercise was Catch Me If You Can. PAX was divided into groups of two. Partner one runs Bernie lap while partner two does 5 burpees. After partner two completes his burpees he runs and tags partner one, and the roles reverse to partner two doing the burpees and partner one running bernie.

COT

1 Peter 4:8-10

Above all, keep loving one another earnestly, since love covers a multitude of sins. Show hospitality to one another without grumbling.  As each has received a gift, use it to serve one another, as good stewards of God’s varied grace

Strength in versatility… that’s what this is about, and it’s something we represent well in F3 Chattanooga. We don’t all need to be the same, and have the same skills. In fact, it’s the opposite. We fill holes in our organization by coming forward with our individual skills and talents. This is one of the most encouraging things about being a part of this group. I looked around our circle this morning and spoke to MANY leadership skills that are brought by individual PAX who were present, and I stressed that we are all leaders, and its a skill that we are all passionate about and continuing to develop… together. I encouraged everyone to keep this up, and to always seek to find ways in which they want to step out front to motivate and lead our men.

MOLESKIN

One of the rounds of penalty burpees while we played 21 was entirely the Q’s fault!! We moved on from that ridiculousness, in good form.

Recent Backblasts

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    Catch Me If You Can

    QIC:  DNF

    Date: 12/20/2019

    PAX: Red Tees, WuzntMe, Clothespin, Vaccine, ToeTag, Bernie, Peanuts, Escobar, Sidekick

    AO: Hacksaw

    Conditions

    Frosty. Temperature in the mid 20’s

    COP

    Mosey from lot to flag, take a lap, and circle up

    SSH x20 IC

    Willy Mays Hayes x10 IC

    Forward Fold x10 IC

    SSH x30 IC

    3rd grade exercises x10 IC

    High knees (until recover)

    Little baby arm circles x20 IC

    Reverse direction x20 IC

    Seal Claps x10 IC

    The Thang

    Mosey to dominos lot (lower body)

    20 squats OYO

    20 forward lunges OYO

    20 reverse lunges OYO

    20 mountain climbers OYO


    Mosey to base of circle (upper body)


    Overhead Press x20 IC

    3 minute Burpee AMRAP

    10 merkins OYO


    Mosey lap and gather around flag (core)


    Heel Touches x30 IC

    Flutter Kicks x20 IC

    Captain Thor x10 IC

    Scissor Kicks x20 IC


    20 wide merkins OYO

    30 Bonnie Blair’s OYO


    Catch Me If You Can


    Two partners. Partner 1 performs an exercise while Partner 2 runs Bernie. Once partner 1 completes his reps he sprints to partner 2 and they switch

    Exercises in the rotation for this were: 5 burpees for 3 switches, 15 merkins for 3 switches, 10 big boy sit ups for one switch

    PAX ran one more lap together, then moseyed back to the lot

    COT

    Never take your health for granted. I shared with the PAX that my wife is struggling with health issues, and has been for quite some time. We have been through a ton of doctors appointments, including a trip to the Mayo Clinic. We are frustrated because we do not have an answer to her chronic fatigue, sore body, and consistently high heart rate. As I made a prayer request for this matter, I expressed how motivating it is to see our groups of F3 men showing up to get better all over town, every morning. We are using our healthy bodies for a solid purpose… to help each other get stronger physically via the Fitness, and mentally via the Fellowship and Faith. Keep taking advantage of being healthy, and push yourself (and each other) to be strong as we can be. We never know when we’ll need to fight…. whether the battle be mental or physical. Keep up the good work!

    Moleskin

    A large amount of clothes have been donated by our men, to help others in the community.

    Recent Backblasts

      Posted on

      KILL THE CHILL ❄️

      QIC: DNF

      Date: 11/01/2019

      PAX: Toetag, Peanuts, Vaccine, WuzntMe, Jazzy Jag, Bubbles (R), Bernie, John Doe, Swipe Right, Bendy Straw, R Kelly, MaYhem (R), Focker, Moneyball, Fastlane, FNG-Squirt

      AO: Hacksaw

      Conditions

      33°, dark

      COP

      Mosey to flag and lap before circle up


      Willy Mays hayes x10 IC


      Forward fold x10 IC


      SSH x30 IC


      High knees until recover


      Little baby arm circles x20 IC


      Reverse little baby arm circles x20 IC


      SSH x 30 IC


      Hold plank until recover

      The Thang

      4 STATIONS – repeat circuit

      (Q says “start line” at any point… PAX regroups, lines up, and performs Indian run until “halt” is heard. PAX then runs back to where they were and continues station circuit)

      STATION ONE:


      10 burpees

      30 imperial walkers

      50 squats

      30 reverse lunges

      STATION TWO:


      20 burpees

      50 LBC’s

      10 big boy sit-ups

      30 Captain Thor

      STATION THREE:


      25 diamond merkins

      30 Jump squats

      30 forward lunges

      40 bonnie Blair’s

      STATION FOUR:


      30 wide merkins

      40 mountain climbers

      30 monkey humpers

      20 burpees

      COT

      Leadership has a lot to do with listening to others. It’s one thing to direct a team and form a plan… it’s another to figure out what is going on with your teammates and understand what’s on their mind. Many times as leaders we want to set the direction and move on…. but it’s much more powerful when you let an associate help construct the plan. Creates more buy-in, and sets individuals on a mission that they are passionate about. Listening to others is something we have all been told over and over… I shared a real life example of how this worked out for me and a teammate recently. It’s one thing to hear the advice, and another thing to take it.

      Moleskin

      We have added some FNG’s over the last few weeks who have super long hair. Might become a thing. Guaranteed that John Doe will catch up!

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      If you just read this, do 60 seconds of as many merkins as possible

      QIC: DNF

      Date: 10/04/2019

      PAX: WuzntMe, Escobar, Bernie, threeskin, Jazzy Jag, John Doe, Toe Tag, Coypu, Gaylord, MaYhem (Respect), Clothespin, Mrs Baker (Respect), 9Volt (Respect)

      AO: Hacksaw

      Conditions

      Warm October morning in the gloom

      COP

      Mosey from lot toward flag and take a lap

      Willie Mays Hayes x10 IC

      Forward fold x10 IC

      3rd grade exercises x10 IC

      SSH x20 IC

      High knees

      Little baby arm circles x20 IC

      Reverse direction arm circles x20 IC

      Overhead press x10 IC

      The Thang

      Imperial Walkers x20 IC

      SSH x20 IC

      Mountain Climbers x20 IC

      LBC’s x20 OYO

      Heel Touches x20 IC

      LAP

      60 second timer – as many merkins as possible OYO

      Dips x10 IC

      Jump Squats x20 OYO

      Big Boy sit-ups x10 OYO

      Burpees x10 OYO

      Hold plank

      LAP *BERNIE*

      60 second timer – as many merkins as possible OYO

      Imperial Walkers x30 IC

      SSH x30 IC

      Mountain Climbers x30 IC

      LBC’s x30 OYO

      Heel Touches x30 OYO

      LAP

      60 second timer – as many merkins as possible OYO

      10 Bonnie Blair’s OYO

      10 traveling burpees away from circle, bear crawl back

      10 traveling burpees away from circle + 10 broad jumps, bear crawl back

      Mosey back to lot

      COT

      We all started this to get better. To chase a goal. We were created in a body that is capable of very much, and have chosen to challenge ourselves. Seeing you all get more into this each week, and getting more fit each week is amazing and highly motivating to me. We are all reaching a goal each time we show up, and that’s a great environment for us to be in! Keep encouraging each other and growing the fellowship. Thank you to all, for showing up for yourself and for your PAX

      Moleskin

      We encountered no outsiders. By design, didn’t rest in between exercises… and thoroughly enjoyed extended periods of merkins. SSH’s don’t sync right when height differential is substantial.