Author: f3Gretel

QIC:  Gretel

Date: 06/27/2022

PAX: Spirit Fingers, Back Pew, Pink Panther, Thermostat, Transplant, Ohms, Friar Tuck, Blindside, Offset, Sand Bag

AO: Lions Den

Conditions

Clear, muggy

COP

SSH

WMH

3rd grade

shoulder blaster

Imperial Walkers

SSH

Mosey to home bleachers

The Thang

Burpee ladder of 3s:

Start with 3 burpees then run a bleacher, then adding 3 burpees each set with a bleacher in between…so then 6 burpees, bleacher, 9 burpees, bleacher, 12 burpees, etc…..up to 21 burpees then working your way back down by 3 with a bleacher in between each set of burpees….if you finish then start working your way back up until 6 is in.

Mosey back to the flag when time is up.

COT

I wake up every day with the full expectation to do things on my own. Yes, we have our support systems…God, spouses, family members, F3 brothers…but self reliance gives me the freedom to dictate my own goals and how I will achive them instead of waiting on someone else to do things for me.

Moleskin

Lions Den has the best stadium for running bleachers, the classic concrete-only style, no need for silly aluminum seats.

Hi Back Pew, glad you could join us

News

July 4 – Independence Day convergence and reopening of Anvil

July 16 – Fallen 5 convergence 0700-0800, ruckership to Marine Corps reserve center following beatdown

July 23 – Lookouts convergence 0700-0800 at AT&T field, 2nd F event at the game that evening, link to purchase tickets on #2nd F channel

Chubby’s ministry ongoing – every Monday except the first Monday of the month, details on #3rd F channel

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QIC:  Gretel

Date: 06/08/2022

PAX: Band Camp, Blue, Dundee, Life Alert, Lyft, Money Shot, Napoleon, Ponce, Shake N Bake, Sherlock, Sling Blade, Starbucks, Tasty Cakes, 8 Seconds  

AO: Shot House

Conditions

70 degrees, clear, nice break in the storms from the last few days

COP

SSH, WMH, 3rd Grade, Imperial Walkers, ~200 yard mosey

The Thang

Lower body and core Dora

Pair up

One PAX duckwalks ~30 yards, completes 25 monkey humpers, and duckwalks back

Other PAX works on 1000 reps of core work – 250 each of boxcutters, LBCs, flutter kicks, Hello Dollies

When finished, continue the duckwalk/monkey humper travel while partner does burpees until 6 is in.

Had a few minutes left when 6 finished, blasted out the 4 core exercises as a group until time.

COT

Are you doing the little things it takes to make progress when you might be stuck on a plateau? Monkey humpers and duckwalks get you into that lower range of the squat that we may avoid most of the time. Get uncomfortable in order to move forward and move your concentrica to a place of advantage.

Moleskin

Ozzy timeline playlist:

• Paranoid (Black Sabbath) – 1970
• Sabbath Bloody Sabbath (Black Sabbath) – 1973
• Over the Mountain – 1981
• Bark at the Moon – 1983
• Road to Nowhere – 1991
• Tomorrow – 1995
• Gets Me Through – 2001
• I Don’t Wanna Stop – 2007

News

Walking beer tour June 25

Independence Day convergence – Anvil

Fallen 5 – July 16

Lookouts convergence and 2nd F – July 23

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QIC:  Stork

Date: 01/20/2022

PAX: AOL, Hey Buddy, Mayhem, Queso, Radar, Shawshank, and our 4 legged team mascot Atlas.

AO: Ridgecut

Conditions

COLD! Cremasteric workout started immediately upon leaving the vehicle. Wind chill upper teens…brrrr!

COP

SSH x20, Mosey to end of parking lot and back, FF 10 count, Willie Mays Hayes 10 count, Iraqi Tea Time 10 count, Shortened version of Shoulder Blasters. Grab your block and mosey to The Thang locale in lower blocking lot.

The Thang

It is basketball season and time to get the team in shape. Hopefully this is part one of a series of beatdowns with a basketball theme by the Q. As anyone knows and has watched Hoosiers, before you play you must get in peak physical condition! Parking lot marked off with cones in the dimensions of a basketball court…94’x50′. Center Court marked. At each corner is a exercise for the team to complete. Merkins in one corner, X-factors hard count in another, Squats with block, and Curl/Press in the fourth. Blocks divided up between the squat/curl-press corners. Pair up to have someone to commiserate with…sprint to a corner of your choice but not everyone to the same corner, do 32 reps of the exercise, sprint back to center court and do 5 burpees. Moving clockwise to the next corner from where you started, sprint there, do 30 reps of that exercise, back to center court, 5 burpees…and so on and so forth until you hit 0. Help the six in at the end as we are a team. For your burpee enjoyment a selection of songs with the theme of “Heat”, “Hot”, and “Fire” played on the Q’s speaker.

Next up, split team into two groups and sprint to opposite corners. Bear crawl the width of the court, sprint the length, meet in the middle once you made it around the court. Repeat.

Finally, 5 mins of Mary.

COT

As men, as members of F3, we are typically performance driven. We push ourselves to be better, setting metrics and benchmarks of accomplishments. We strive to complete goals and projects, and this can be a good thing. But word of caution, don’t let this become the way of a walk with Christ. When you complete a beatdown or something off the to do list, commonly you sit down and rest as the task is complete. Hebrews 1:3 states once Christ completed the purification of all sin, He SAT DOWN at the right hand of the Father. Why did He sit down? Because the work is finished. Be careful in your Christian life to work hard out of love for what He has done for us and not out of sense of earning His love or trying to make your way to Him. Christ loves you on your worst day the same as He does on your best day. Work for Him out of true love for what He has done for you.

Moleskin

Mumble chatter was present. Grumbling to start with on the announcement of the 4 exercises as several team members arms were toast from a vicious Thursday beatdown with a block by AOL. When we were about complete with the first part, team was discouraged that only 15 minutes had passed. Sprints to center court and back to corner quickly turned into slow jog/walk as team was not in basketball shape yet. “This sucks” and “Who invited Stork” were commonly heard.

News

Tuff Muff 2/19. Continued need for help with Chubbys. Prayer requests included AOL, his family, his wife and his dad who is critically ill in the hospital with Covid. Blair Witch’s dad who is soon to undergo prostate cancer surgery. Other requests spoken and silent.

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QIC:  Gretel

Date: [09/17/2021]

PAX: Brainfart, Castaway, Pebbles, Red Tees, Rodeo, Scholar, Sunburn, The Count, V Squared

AO: Boneyard

Conditions

cool and dry

COP

SSH

WMH

3rd grade exercise

mt. climbers

LBAC forward/backwards

SSH

mosey to the exercise equipment area

The Thang

QIC brought his sandbags, a 60# and an 80#. 2 PAX would do a number of reps with the sandbags while the other PAX did AMRAP of other denoted exercises

Round 1:

Sandbag tosses over the shoulder: 30 reps if you have the 80#, 50 reps if you have the 60#

Other PAX completing AMRAP of 5 pullups, 10 dips, 15 air squats circuit

Round 2:

20 yard sandbag carry with 3 burpees over the bag at each end – 3 total carries, 9 burpees

Other PAX completing AMRAP flutter kicks and pickle pointers to failure

Round 3:

Divide PAX into teams of 5, get the sandbags back to the flag by picking up and tossing them in whatever fashion you choose

COT

Do you have fitness goals? I have been very goal oriented this year with my fitness. I think we should be very specific with our goals, even to the point of writing them down for affirmation and accountability. I want to be able to complete 20 consecutive strict pullups and run 5 miles in 40 minutes. To accomplish this I have to be very specific with all aspects of my fitness. Working out is a given, but I also have to manage what I put in my body and plan for rest and recovery.

Are you seeing the results you want from your hard work in the Gloom? What is holding you back from your fitness goals? Is it your Queen? Maybe its poor form or maybe you’re not “pushing yourself”. Are you getting enough sleep, rest, and recovery? These are all things that can derail your progress.

Moleskin

One PAX said the sandbags should have names, and he had suggestions, just a little too colorful for regular usage. After hearing some old Metallica songs later that day, YHC decided the 80# should be “Misery” and the 60# named “Company”

50 tosses over the shoulder with “Misery” is too many

A civilian came in around 0545 to use the outdoor workout equipment and of course the PAX chatted him up and offered to let him join us. He appeared to be doing things along with us for a few minutes but disappeared I think after watching the sandbag work.

Pebbles bends but does not break under the weight of the 80# bag.

YHC is still sore 3 days later

News

Chubby’s on Mondays ongoing

quarterly Habitat project ongoing

Rucking has been getting at least 1 weekend event going every month now for a few months in a row, check out #rucking channel if you’re interested, we always have extra bags and weights to loan out for first-timers

Recent Backblasts

QIC:  Gretel

Date: 06/29/2021

PAX: Blue, Bobbit, Cleaver, Doogie, Dundee, Footloose, Friar Tuck (respect), Hasbro, Hoveround, Jenny Craig, Lyft, Money Shot, Mr. Clean, NordicTrack, Picabo, Recycle, Roomba, Sheet Stain, Slois Lane, Truck Yeah, U-turn

AO: The Huey

Conditions

clear, humid, warm

COP

SSH 30 IC

WMH 10 IC

LBAC forward/back 10 each IC

Mt. Climbers 20 IC

Forward Fold OYO

3rd grade 10 IC

Marine Corps pushups 10 IC

SSH 15 IC

Mosey with coupon to back parking lot

The Thang

Everyone line up with coupon across one end of parking lot, PAX will complete 1 exercise then move coupon to next parking lot line and complete 10 bent over rows with coupon, leave coupon there and return to baseline and complete next exercise, run to coupon and move to next line, do 10 bent over rows, run back to baseline and do exercise, etc. etc.

Parking lot at The Huey is 20 lines long, so complete 20 rounds.

Exercises:

5 burpees

10 merkins

15 squats

Once PAX reach last line and complete row there, mosey a lap and return to parking lot, hold plank or Al Gore till 6 is in.

Finisher: At baseball field shack, PAX split into 2 groups. First group lines up along shack and completes 10 Chicken Peckers IC while other group holds plank, then flapjack. Then, first group back on the wall for 10 Australian Mt. Climbers IC while other group holds plank, then flapjack. One more round of Chicken Peckers. Mosey to flag with coupons.

COT

From the Q Source: Preparedness is getting ready for the expected while being ready for the unexpected.

Moleskin

Great group at The Huey today to send off Bobbit as he is moving to Knoxville.

News

Fallen 5 Memorial convergence and ruck event, July 17th, details several places in Slack. Convergence beatdown 0700-0800 at The Dame, HC in csaup-convergence channel.

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QIC:  Gretel

Date: 06/23/2021

PAX: Back Pew, Blindside, Care Bear, Flute, Footloose, Friar Tuck, Kowbell, Money Ball, Mr. Clean, Offset, Rodeo, Roomba, Skitch, The Count, FNG – Transplant, Two Pickles 

AO: Lions Den

Conditions

perfect, 60 degrees, low humidity

COP

SSH – 30 IC

WMH – 10 IC

Mt. climbers – 20 IC

3rd Grade – 20 IC

Marine Corps pushups – 10 IC

Forward fold OYO

LBAC, foward/back – 10 IC each

SSH – 30 IC

The Thang

PAX will do sets of 2 different exercises OYO, 25 of one 50 of the other, then hold plank, Al Gore, do some Mary etc. until six is in before doing the next set together, rinse and repeat. Minimal rest between sets. You don’t have to jump with the burpees!

25 – 8 count body builders (burpee with an added plank jack at the bottom)

50 – squats

25 – burpees

50 – squats

25 – 8 count body builders

50 – lunges (easy count)

25 – burpees

50 – lunges

25 – 8 count body builders

50 – flutter kicks (hard count, 50 each leg)

25 – burpees

50 – leg raises

COT

I struggle with judging people, but I am working hard on this aspect of my life. What I should be doing instead is loving people. While reading the Q Source I came across this tidbit from section F5 on Preparedness, “A HIM’s commitment to Preparedness will only take him so far down the road to greatness. He could have the heart of a lion and still fail for lack of a critical ingredient, and that is love. If he does not love the people he leads more than he loves himself, he cannot put their interests above his own.” I am challenging myself and others to understand that we don’t know what a person is going through day to day or even minute to minute, lets take the path of loving that person rather than judging them.

Moleskin

Don’t knock the silkies till you try ’em! Once you go silkie you never go back!

QIC enjoys large workout groups, lets him know exactly how many ways people can hate burpees.

News

Fallen 5 Memorial Ruck and convergence – July 17, 0700-0800 convergence beatdown at The Dame, rucking event to follow. First beatdown is free, register for the rest here: https://f3chattanooga.wpcomstaging.com/rucking/

Recent Backblasts

QIC:  Gretel

Date: 06/09/2021

PAX: Bobbitt, Cleaver, Dundee, Ponce, She Shed, Slois Lane, Snatch

AO: Detention

Conditions

70ish, overcast, muggy, 1 slight breeze just before COP but that was it

COP

SSH, WMH, LBAC forward/back, 3rd grade exercise, SSH, mosey to the track

The Thang

At the track/baseball field intersection and OYO:

10 – 8 count body builders

10 – squats

10 – merkins

10 – in and out situps

hold Al Gore till 6 is in, then:

Bear Crawl as a team 100 yards to the baseball pavilion, the group only moves as fast as the slowest PAX

At pavilion and OYO:

20 – SSH

20 – inverted rows on handrails

20 – lateral lunges

20 – Freddie Mercuries

hold Al Gore till 6 is in, then:

Bear Crawl as a team 100 yards back to 1st station, the group only moves as fast as the slowest PAX

This completes 1 round, PAX completed 2 rounds for a total of 400 yards of slow bear crawl as a team, any stopping and regrouping along the way PAX were instructed to stay on hands and feet only.

Mosey back to the flag

COT

I draw a lot of beatdown inspiration from a YouTuber who has a slogan, “Nobody gives a f*@k”, by which he means nobody cares if you are working hard or not, its up to you to get off your butt and take responsibility for your own progress. This seems to be a basic world view when you look around at the majority, but we are blessed to be part of an organization that prioritizes what we call the 2nd F and 3rd F. Let us make the effort to encourage and care about others in order to help them get better.

Moleskin

If you bear crawl slow enough, you get to rest one arm while its in the air.

You should be the one wearing the towel, not your male massage therapist.

She Shed maintains his streak of not splashing merlot.

News

June 12 – AT&T Field convergence 0700-0800 and 2nd F at the game that night, talk to Oil Can for tickets

June 19 – Missionary Ridge monuments ruck, see #rucking channel for details

July 17 – Fallen 5 Memorial ruck and CSAUP – registration on F3chattanooga.com under “rucking” tab – 2nd F event Friday the 16th – $20 gets you a sweet t-shirt plus a patch for completion of the event

Recent Backblasts