f3fissure – Page 3 – F3 Chattanooga

July 7, 2020

RidgeCut has Hills and Free Coffee

QIC: Fissure

Date: 07/01/2020

PAX: Best In Show (Respect), Ashtray, Early Bird, Jazzy Jag, Lanyard, Curfew, Purple Rain, Swingset, Lockjaw, Swipe Right

AO: RidgeCut

Conditions

Humid and still

COP

Disclaimer disclaimed and off we went down to the “green playground” as young Webby and Red Pandy like to call it (my kiddos)
10 burpees, 9 squats, 8 burpees, 7 squats, 6 burpees, 5 squats, 4 burpees, 3 squats, 2 burpees, 1 squat

The Thang

Burpee broad jump uphill 75 yards, mosey back to start
Bear crawl uphill 75 yards, mosey back to start
Suicide run 25 yards/back, 50 yds/back, 75, 100 and 125
Rinse and repeat x 3 or until time called

10 burpees, 9 big boi situps, 8 burpees, 7 situps, 6 burpees, 5 situps, 4 burpees, 3 situps, 2 burpees, 1 situp, 10 burpees

Mosey back to the flag at the BX

COT

My oldest has been struggling with reading. He gets down on himself when he isn’t great at something right off the bat with very little effort. So, best I could, we talked about perseverance aka persistence in doing something despite difficulty or delay in achieving success.

This isn’t a lesson just for a young boy. We need it during workouts, at work, at home and the dagum golf course : )

Moleskin

A couple guys were a tad late but one still found us at the playground area. Jazzy ran back to to the flag to lasso the last straggler. RidgeCut is lucky to have such an admirable AOQ.

Swingset brought coffee for all to enjoy post workout. What a guy!

News

F3 Dads @ The Battery and The Landfill 7/25/20 0700

Recent Backblasts

June 26, 2020

Shot House Launch #4

QIC: Fissure

Date: 06/24/2020

PAX: Big Al, Blue, Sherlock, Milkman, Mr. Met, Payload, Roomba, Steam Engine, Lloyd, Magnum, Mr. Clean, FNG-Resume, Postman, Geek Squad, Footloose

AO: Shot House

Conditions

Humid but rain held off

COP

Mosey’d from the parking lot to the track, gathered round the bluetooth speaker playing some sweet yacht rock jams for the slaughter starter
10 burpees, 9 squats, 8 burpees, 7 squats, 6 burpees, 5 squats, 4 burpees, 3 squats, 2 burpees, 1 last squat, spared the last 10 squats and saved them for the thang

The Thang

Orange cones marked off 100ish yards on both the straightaways on the track
Yellow cones were also setup on the first straightaway every 25 yards for 125 yards

Beginning at the first straightaway we performed burpee broad jumps for 100 yards, mosey’d the first curve, bear crawled the next straightaway 100 yards and mosey’d the next curve until we reached the first yellow cone to begin suicides on the rest of the yellow cones.
After suicides we started it all over again at the first orange cone for more burpee broad jumps. On and on until time is called.

With 5 minutes remaining we once again did the slaughter starter (finisher?). Only got to the 6 burpees before calling time.

2 pax completed 3 rounds of the fun. Kudos to Mr. Met for sprinting the last bit of the suicides to finish his 3rd round.

Good times.

COT

The first 3 weeks of the Shot House launch have covered the first 3 F’s. This week we covered the core principles:

F3 workouts …

Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust

Moleskin

Yacht rock makes all workouts better

FNG was named Resume because he crushed his bio better than maybe anyone ever. Welcome!

Roomba showed up at 0430 to walk the track in a weighted vest. He says he’s trying to build up some endurance to post five days a week. WHAT A BEAST

Calculating the total burpees for the burpee challenge was near impossible so I tried to encourage Geek Squad to just round up to 4,000

News

JULY FOURTH convergence at Battlefield 0700

F3 Dads at The Battery 7/25/20

Recent Backblasts

June 25, 2020

Yes, Anvil took place on Monday

QIC: Fissure

Date: 6/22/2020

PAX: Threeskin, John Doe, Prosciutto

AO: Anvil

Conditions

Suckily humid. No breeze.

COP

We carried our blocks whilst moseying up to the stadium stopping every 25 yards or so to stretch (michael phelps, iraqi tea time, slerkins, imperial walkers, fwd fold)

The Thang

Twas fate to only have 4 pax today because the home side of the stadium only has four lanes of steps/stairs. They also happen to be quite long for more suckage to come.
We left our blocks at the top of each set of stairs and began the fun at the bottom after turning on some nice yacht rock.
Here’s how it went:
10 regular ol’ merkins, run up the stairs, 10 bent over rows with block, run down the stairs
10 wide merkins aka werkins, run up the stairs, 10 curls, run down
10 incline merkins, run up, 10 front raises, run down
10 decline merkins, run up, 10 overhead presses, run down
rinse and repeat until the Q finished 5 rounds. The skinnest of all 3’s and the Pro’s of all skweeto’s got in a little more than 5 rounds. John Doe may have done 5 or more but I dunno. Sorry, JD.

Next we moved to the bleacher platform at the base of the seats. It was cold and kinda wet and made for a good place to get in some Mary (six inches, flutter kicks, pretzel crunches, crunchy frogs) and a merkin finisher (5 rounds of 10)

COT

F3 workouts are led by men who participate in the workout in a rotating fashion, with no training or cert necessary. We take that principle and apply it to leadership positions within F3. Recently we’ve seen a new nantan, first f q, comz and new site q’s. The guys in attendance know all about that but we chatted for a few about making sure you’re priming the next guy to step up.

Moleskin

John Doe didn’t know Central HS mascot was the purple pounders and now definitely agrees this ao should’ve been named Pound Town. : (

The bathrooms at the top of the stadium smell something terrible

Today marked Prosciutto’s first trip to Anvil. Hopefully it’s the first of many

Shout out to Escobar for the push to get this backblast done. Did the workout really happen if there was no backblast?

Threeskin’s fitbit told him we ran 77 floors of stairs. Woooooot.

Reminder: all are welcome at Anvil

News

July Fourth convergence at Battlefield 0700

Recent Backblasts

June 25, 2020

11’s on Hacksaw’s “Hill”

QIC: Fissure

Date: 06/10/2020

PAX: Cataract, Toe Jelly, Cavity Search, Clothespin, Mayhem, Vaccine, Escobar

AO: Hacksaw

Conditions

Mild and humid

COP

Mosey’d from domino’s to the base of something resembling a hill, circled up
All exercises IC x 11
SSH, High knees, low knees, SSH, WMH, Fwd Fold, SSH, Slerkins, Slow n low squats, SSH

The Thang

11’s
Paced off 120 yards with cones at either end and in the middle, one half was essentially all “hill”
Started on the flat end
1 burpee, run to 60 yard line, 11 big boi situps, run 60 more yards up”hill”
10 burpees, run back to 60 yard line, 11 V-ups, run 60 yards to the start for 2 burpees
Rinse and repeat as the burpees ascend to 10 at the start point and descend to 1 at the opposite end
110 total burpees, 110 total big boi situps, 110 total v-ups

As guys finished they did 10 merkins and 10 SSH rnr until time

If memory serves about 5 were able to finish the 11’s

COT

We don’t have to agree on anything to be kind to one another.
Toby Mac

Moneyball sent those wise words this week. Also shared at recent Landfill q. Gut check!

Moleskin

Wuzntme graciously allowed me to lead a workout at Hacksaw while he administered his own whippin’ at Lions Den today.

Brought the Landfill flag and planted it by the “hill” so we could maximize the 11’s

News

Converge at Battlefield 0700 JULY FOURTH

Recent Backblasts

June 10, 2020

Lovable Landfill ‘Levens

QIC: Fissure

Date: 06/06/2020

PAX: U-turn, Care Bear, Moneyball, Skitch, Flute, Rocketman, Venus, Sunburn, Back Pew, Omaha, Fabio, Coverup, Fly By, Pink Panther, Iron Butt, Whittler, She Shed, FNG-White Glove, FNG-Speedo

AO: The Landfill

Conditions

Mild and humid

COP

Mosey’d from pavilion down the path to the middle lot, circled up
All exercises IC x 11
SSH, High knees, low knees, SSH, WMH, Fwd Fold, SSH, Slerkins, Slow n low squats, SSH
Mosey up the Big Thank You to upper field

The Thang

11’s
Starting at the tree lined end of the upper field pax faced a 120 yard rectangle with cones placed at either end and at the 60 yard halfway mark
1 burpee, run to 60 yard line, 11 big boi situps, run 60 more yards
10 burpees, run back to 60 yard line, 11 V-ups, run 60 yards to the start for 2 burpees
Rinse and repeat as the burpees ascend to 10 at the start each round and descend to 1 at the opposite end of the field.
110 total burpees, 110 total big boi situps, 110 total v-ups

As pax finished they grabbed a coupon/Dwayne and began another circuit of 11’s
This time they started at the bottom of the hill by the pavilion with 1 merkin on coupon
Carried coupon up the hill for 10 squats with coupon
Back down the hill for 2 merkins and so on
55 merkins on coupon, 55 squats with coupon

As pax finished the second 11’s they ran up and down The Big Thank You hill.

As the last pax finished the first 11’s we circled up for wheel o’ Jump squats while everyone held Al Gore for their turn. 4 minutes later we finished.

COT

We don’t have to agree on anything to be kind to one another.
Toby Mac

Moneyball sent those wise words this week. Gut check!

Moleskin

Venus and Flute made it all the way to running The Big Thank You hill a couple times at the end. Studs.

We set a goal of 20 and reached it. Moneyball and Back Pew headlockin’ like beasts.

News

No Landfill 7/4/20 – Converge at Battlefield 0700

Recent Backblasts

May 22, 2020

AMRAP’n at RidgeCut

QIC: Fissure

Date: 05/20/2020

PAX: Sparky, Home Alone, Oiler, Early Bird, Tinkle, Lanyard, The Count, Jazzy Jag, Swingset, Oil Can, Skitch

AO: RidgeCut

Conditions

Low 60’s. Rain held off for us.

COP

SSH, WMH, SSH, Cotton pickers, slow count merkins, squats, reverse lunges, SSH

The Thang

AMRAP (with good form!) of the following circuit

all reps x 12:

Power Merkins (hands leave the ground at extension)

Atomic Merkins (Merkin with ab thruster, like the bottom of a burpee but you don’t stand up)

Reverse Lunges (1 side=1 rep)

Squats

Elbows to Knees (like reverse crunch, but make sure arms go back during extension and bring both elbows to knees for contraction)

Crab Cakes (in crab position, right hand to left foot and switch. 1 side=1 rep)

Smurf Jacks

Run approximately 400 meters around the parking lot islands

RnR until 610. 0610-0615

Mary – Imperial Walkers x 120 (1=1), V-ups x 20, Imperial Walkers x 60

COT

Have workout/word, will travel. So yea, the workout and word were similar at RidgeCut but none of the same guys.

What keeps you coming to F3? Fitness is seen as “me time” for a lot of men our age. Nothing wrong with some me time. Me time is healthy, but you show up to this leadership group disguised as a workout group and wait what IT’S NOW ABOUT YOU everyone is preaching! It’s about the next guy. Before you know it you’re getting a lot out of F3 because you’re putting a lot in leading workouts and caring about these guys.

Hard committing is great and a lot of guys use it to get their butt’s out of the fartsack. Some guys in the group spoke of a next level; a standing commit. Building credibility might just be the name of the game.

Moleskin

Not a lot of chatter as the workout forced distancing. AMRAP, baby!

News

Memorial Day – BURPH – 0700 at Hot Dam

Recent Backblasts

May 22, 2020

Anvil Vibes

QIC: Fissure

Date: 05/18/2020

PAX: Escobar, John Doe, Threeskin

AO: Anvil

Conditions

Starting to see some humid mornings. Rain held off for us but track was wet.

COP

WMH, SSH, Cotton pickers, slow count merkins, squats, reverse lunges

The Thang

AMRAP (with good form!) of the following circuit

all reps x 12:

Power Merkins (hands leave the ground at extension)

Atomic Merkins (Merkin with ab thruster, like the bottom of a burpee but you don’t stand up)

Reverse Lunges (1 side=1 rep)

Squats

Elbows to Knees (like reverse crunch, but make sure arms go back during extension and bring both elbows to knees for contraction)

Crab Cakes (in crab position, right hand to left foot and switch. 1 side=1 rep)

Smurf Jacks

Run 400 meters.

RnR until 610. 0610-0615

Mary – Imperial Walkers x 120 (1=1), V-ups x 20

COT

What keeps you coming to F3? Fitness is seen as “me time” for a lot of men our age. Nothing wrong with some me time. Me time is healthy, but you show up to this leadership group disguised as a workout group and wait what IT’S NOW ABOUT YOU everyone is preaching! It’s about the next guy. Before you know it you’re getting a lot out of F3 because you’re putting a lot in leading workouts and caring about these guys.

Hard committing is great and a lot of guys use it to get their butt’s out of the fartsack. Some guys in the group spoke of a next level; a standing commit. Building credibility might just be the name of the game.

Moleskin

Anvil’s first workout post rona shutdown
Threeskin finished a full circuit more than the next guy
Anvil needs a flag

News

Memorial Day – BURPH – 0700 at Hot Dam

Recent Backblasts

March 19, 2020

Last beatdown before the offseason

QIC: Jazzy Jag

Date: 03/19/2020

PAX: Coldplay, Snow Patrol, Mr May, Peanuts, Threeskin, Lanyard, Swingset, Jabooti, Doodles, Woodchuck

AO: RidgeCut

Conditions

Warm! Damp.

COP

SSH x 20 IC

Squat x 10 IC

LBAC x 15 IC

Reverse x 15 IC

Smurf jacks x 10 IC

Windmills x 10 IC

Moroccan night club x 15 IC

Overhead press x 15 IC

Nolan Ryans x 10 IC

Merkins x 10 IC

SSH x 20 IC

The Thang

PAX found an area of the parking lot that looked good for running

30s on, 20s off running x6

30 merkins

Repeat running x5

40 BBS

Repeat running x4

40 good mornings

Repeat running x3

20 squats

Repeat running x2

10 merkins

Repeat running x1

End

COT

Q encouraged PAX to find people who are taking COVID-19 situation hard and find ways to support and encourage. Opportunities to serve aren’t going to fall in our laps with everyone stuck at home, but the needs are still real.

Moleskin

Stay on slack and stay engaged. Look for virtual workouts to be posted and post what you’re doing OYO to encourage others.

News

Maintain social distance, don’t travel, check CDC, WHO, Johns Hopkins for updates and guidance.

Recent Backblasts

March 12, 2020

Freedom Bird

QIC: Fissure

Date: 03/12/2020

PAX: Friar Tuck, Couch Potato, Threeskin, Geek Squad, Bandcamp, Milkman, U-turn, Ducktales

AO: The Huey

Conditions

Upper 50s. Ground wet. Humidity beginning to roll in.

COP

Mosey from flag around track over to back lot
Circle up
SSH x 10 IC
Imperial Walker x 10 IC
SSH x 10 IC
Fwd Fold x 10 IC
WMH x 10 IC
SSH x 10 IC
Teapots x 9 each side IC
SSH x 10 IC
Iraqi tea time x 10 IC
SSH x 10 IC

The Thang

“Killer B’s”

3 Rounds:
Broad jump 10 yards
10 burpees, 10 Bonnie Blairs, 10 big boi situps
Broad Jump 10 yards
10 burpees, 10 Bonnie Blairs, 10 big boi situps
Broad Jump 10 yards
10 burpees, 10 Bonnie Blairs, 10 big boi situps
Bear crawl back to start 30 yards
While waiting for 6: hold plank to failure, 10 big boi situps, run lap

1 Round:
Broad jump 10 yards
5 burpees, 5 Bonnie Blairs, 5 big boi situps
Broad Jump 10 yards
15 burpees, 15 Bonnie Blairs, 15 big boi situps
Broad Jump 10 yards
20 burpees, 20 Bonnie Blairs, 20 big boi situps
Bear crawl back to start 30 yards
While waiting for 6: hold plank to failure, 10 big boi situps, run lap

Mosey back to flag

COT

Briefly touched on the corona virus craze that is currently in full swing. No touchy.

Encouraged the pax to embrace whetstone and seek out Iron Butt’s guidance. F3 is built to foster mentor/mentee relationships.

Moleskin

An older gentleman pulled up to get some laps in. He was kind enough to light a heater for our lungs to enjoy

Couch referred to THE huey as a Freedom Bird on our way back to the flag. What a great symbol she is.

News

[Fill in News, Upcoming Q’s, Events, etc.]

Recent Backblasts

March 10, 2020

Thieving Bob’s Thang

QIC: Fissure

Date: 03/09/2020

PAX: Peanuts, Sunburn, Candu, FNG-Gosling, Jazzy Jag, Sidekick, Pebbles, Iron Butt, Teflon, Best In Show

AO: Boneyard

Conditions

Upper 50’s and drizzling

COP

Mosey to the Incline parking lot with a pit stop to crank out 40 merkins for heart health
SSH x 25 IC
Imperial Walkers x 10 IC
SSH x 20 IC
WMH x 10 IC
SSH x 15 IC
Fwd Fold x 10 IC
SSH x 10 IC
Arm circles, reverse, seal claps x 10 IC
SSH x 20 IC

The Thang

Just to get a lay of the land:
Lunge up Incline parking lot ~75 yards
Lunge down Incline parking lot ~75 yards

Starting at the bottom perform 1 burpee then run to the top, 5 LBCs then run back down
Continue back and forth with LBC reps increasing by 5 as burpee reps increase by 1.
Done after the round of 8 burpees and 40 LBCs.
Yes, Robert Jean aka Whittler aka Bob q’d Huey yesterday and did this same burpee/LBC thang (and 40 merkins for heart health). Imitation is the sincerest form of flattery. Right?

20 burpees then jailbreak to the top

Mosey back to startex
SSH x 25 IC
Plank x 30 IC
10 burpees

COT

Encouraged the pax to embrace whetstone and seek out Iron Butt’s guidance. F3 is built to foster mentor/mentee relationships.

Moleskin

Peanuts showed up late and found an empty parking lot. He should get a q credit for sticking around until we returned.

We got a glimpse of the new Incline railway cars. Pretty kewl.

FNG naming was a bit like pulling teeth. Kenny didn’t seem to have many stories to share even when pressed on how he proposed to his wife, so we envisioned a scene out of the Notebook with Ryan Gosling, etc etc

News

Battlefield (North Georgia AO to be launched soon) Saturdays 0600-0700