f3fissure – Page 4 – F3 Chattanooga

February 18, 2020

100% Chance of Hugs

QIC: Fissure

Date: 02/18/2020

PAX: Sidekick, Sunburn (Respect), Iron Butt (Respect x 2), Best in Show (Respect), Ducktales, Pebbles, Doodles, Jabooti, Vsquared

AO: Boneyard

Conditions

Low 50s with a slight drizzle and some puddles on the ground

COP

Circle up
SSH x 50 IC
Single file mosey the parking lot straight away, side shuffle across, bernie back down, side shuffle across, Rinse and repeat then circle up
Imperial Walker x 10 IC
Burpees x 10
Bonnie Blairs x 20 (one leg is a rep) OYO
Merkins x 15 IC
Monkey Humpers x 20 IC
Squats x 25 IC

The Thang

Round 1: Mosey from parking lot up the jogging path to the two pillars on Pirola St and back (1 lap), 10 burpees

Round 2: 2 laps, 10 burpees, 20 Bonnie Blairs, burpees for the six
Round 3: 3 laps, 10 burpees, 20 Bonnie Blairs, 30 merkins, burpees for the six
Round 4: 4 laps, 10 burpees, 20 Bonnie Blairs, 30 merkins, 40 Monkey Humpers, burpees for the six

Single file mosey the parking lot straight away, side shuffle across, bernie back down, side shuffle across, Rinse and repeat then circle up
Imperial Walker x 25 IC
Burpees x 10
Bonnie Blairs x 20 (one leg is a rep) OYO
Merkins x 5 IC (Doodles on q)
Merkins x 5 IC (Iron Butt on q)
Merkins x 5 IC (Jabooti on q)
Monkey Humpers x 20 IC
Squats x 25 IC (Sunburn on q)

COT

1 Peter 5:5 “In the same way, you who are younger, submit yourselves to your elders. ALL OF YOU, clothe yourselves with humility toward one another, because “God opposes the proud but shows favor to the humble.””

One way to translate that is it’s hard to teach a proud man anything.

Words of wisdom part of the q is intended to be a bread crumb so we kept it pretty short after the pax worked hard.

Moleskin

Sunburn felt like he was at basketball practice

Sidekick and his gimp knee had to modify a lot. No, that was not my mission.

Jabooti will start checking the q schedule going forward and avoiding mine. He was just kidding, though.

Best in Show asked if there would be hugs today. There were plenty of hugs today.

News

Tuff Muff 2/22/20 – check Announcements channel

Recent Backblasts

January 30, 2020

Gloom Mountain Burpees

QIC: Fissure

Date: 01/30/2020

PAX: FNG-Tinkle, Lanyard, Jazzy Jag, Training Wheels, Evita, Peanuts, Doodles, Chavez, Swingset, Zipper

AO: RidgeCut

Conditions

Low 40s and clear

COP

SSH x 10 IC
Fwd Fold x 10 IC
Teapots x 6 IC each side
Iraqi tea time x 10 IC
SSH x 10 IC
Arm circles x 10 IC, reverse x 10 IC
SSH x 10 IC

The Thang

Gloom Mountain Burpees
Stumbled across this on twitter this week and swooned
– Mosey Burpees – Mosey from upper lot to lower lot then back with pitstops for 15 burpee sets – 75 total
– Thunderstruck – 5 minutes – 33 burpees
Chumbawamba (Tubthumping) – 5 minutes – 27 burpees
– Burpee sprint ladder – 10 burpees, sprint to line, 9 burpees, sprint back, etc etc – 55 burpees (modification was running back and forth)
– Uphill Crawl Bear then 5 burpees, Downhill bear crawl then 4 more, etc etc – 15 burpees (modification was running up and down the hill)
– Amrap burpees with only five minutes remaining. In a perfect world we’d have time for a 100 burpee set to finish for 305 total burpees.

Roughly half the group stayed on the burpee train completing ~220 burpees by 0615

COT

Tyran Mathieu had a solid tweet the other day:
Control your emotions doesn’t mean avoid your amotions. Feel that shit, understand that shit, just don’t lose your shit.

We discussed how men are prone to bottle up emotions and the negative that can result.

Moleskin

YHC returned from a week and a half off for a Disney vacation. Copious burpees is a grand way to return.

Our FNG arrived just a few minutes late and we didn’t realize he was a new guy until the COT. Welcome, Tinkle!

Recent Backblasts

January 6, 2020

Can’t Spell Hugely Without Huey

QIC: Co-Q (Whittler and Fissure)

Date: 01/06/2020

PAX: Burrito, Ducktales, Hasbro, U-turn, Geek Squad, Band Camp, Milkman, Radiohead, Whittler, Fissure

AO: Huey

Conditions

High 30s. Crisp. Stars out.

COP

Whittler on Q
Mosey around track ~ halfway break off over the bridge to the back parking lot between the islands, circle up
SSH x 20 IC
Windmills x 10 IC
3rd Grade Exercises x 10 IC
WMH x 20 IC
Alternating Shoulder Taps x 10 IC
Plank Jacks x 10 IC
Little Baby Arm Circles x 10 IC, Reverse x 10 IC
Overhead press x 10 IC
SSH x 20 IC

The Thang

Fissure on Q (workout comes via Threeskin q at RidgeCut with minor modifications, thanks Threeskin)

Start at one island

2 Burpee – Run across to other island
2 Merkins – Flutterkick for 6, Walk back together

2 Burpee – Run across
2 Merkins – Run across
4 Lunges IC – Run across
4 Merkins – Flutterkick for 6, Walk back together

2 Burpee – Run across
2 Merkins – Run across
4 Lunges IC – Run across
4 Merkins – Run across
6 Imperial Walkers IC – Run across
6 Merkins – Flutterkick x 30 then Squat x 30 for 6, Walk back together

2 Burpee – Run across
2 Merkins – Run across
4 Lunges IC – Run across
4 Merkins – Run across
6 Imperial Walkers IC – Run across
6 Merkins – Run across
8 Merkins – Run across
8 Merkins – Flutterkick x 30 then Squat x 30 for 6, Walk back together

2 Burpee – Run across
2 Merkins – Run across
4 Lunges IC – Run across
4 Merkins – Run across
6 Imperial Walkers IC – Run across
6 Merkins – Run across
8 Merkins – Run across
8 Merkins – Run across
10 Plank Jacks – Run across
10 Merkins – Flutterkick x 30 then Squat x 30 for 6, Walk back together

At this point we’ve spelled BLIMP and the pax were given a choice between that last round to make BLIMPS or a wildcard. Wildcard won, so:

10 burpees, 10 squats IC
9 burpees, 9 squats IC
8 burpees, 8 squats IC
7 burpees, 7 squats IC

LOL jk we’re still doing that last round, so:

2 Burpee – Run across
2 Merkins – Run across
4 Lunges IC – Run across
4 Merkins – Run across
6 Imperial Walkers IC – Run across
6 Merkins – Run across
8 Merkins – Run across
8 Merkins – Run across
And that’s all the time we had

COT

Our man Whittler begins a new gig at Erlanger in the trauma/ER department today. It’s a big change for him and his family, so we took the opportunity to lay hands on him and pray for what’s ahead.

Moleskin

Never a dull moment with Burrito is around to contribute to the mumble chatter. He took a tumble early on but didn’t let it slow him down. Something must’ve jumped up and bit him.

The wildcard vote came down to Radiohead. He isn’t scared of anything and definitely not scared of getting better! I’d like to think we got Hugely better today.

News

Last chance to HC for The Gloomies! Check #announcements channel for details

Recent Backblasts

January 2, 2020

Hill City Huffing and Puffing

QIC: Fissure

Date: 01/14/2020

PAX: Skitch, Moneyball, Free Candy, Pink Panther (Respect), Back Pew, Carebear, Sinai, Kowbell, Loan Shark, Goose, Doghouse, Oil Can

AO: Hill City

Conditions

Mild and on the verge of a storm

COP

Mosey from flag to Mt Midoryama
Partner up, Partner A carry partner B up the mountain, both walk down
Circle up
SSH, Fwd Fold, Teapots, SSH, 3rd grade exercises, SSH

The Thang

Facing Mt Midoryama
Round 1: 10 burpees, 40 merkins, 40 Bonnie Blairs, run up mountain and back down
Round 2: 10 burpees, 30 merkins, 30 Bonnie Blairs, two trips up the mountain and back
Round 3: 10 burpees, 20 merkins, 20 Bonnie Blairs, three trips
Mosey to base of Boob Hill (the steepest part, mind you)
Round 4: 10 burpees, 10 merkins, 10 Bonnie Blairs, four trips up the Boobiest lookin hill around
Mosey back to flag stopping under the walking bridge while it started to storm for COT

COT

We got nice and intimate under the walking bridge as the storm started to rage around us. A decent group of gloomie attenders made it out to Hill City today including YHC running on straight fumes. Skitch, HC’s main aoq man delivered a heckuva closing word at the gloomies about living third a what happens when thankfulness is overflowing and I wanted the non-gloomie attenders to hear a little about it. Maybe we need a Gloomies bb?

Moleskin

No, we did not reciprocate the partner carry. Apologies.

News

Sale Creek Middle/High School AO (to be named soon) launches February, check slack

Recent Backblasts

December 30, 2019

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

December 17, 2019

Well, HELLo there HILL

QIC: Fissure

Date: 12/17/2019

PAX: Topless, El Chapo, Mrs Baker, Deep Dish, ThreeSkin, Clothespin, 9Volt, Mayhem

AO: The Battery

Conditions

Low 60s and drizzling

COP

Circled up around the flag on the soggy grass
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 13 IC
move to dry ground
SSH x 12 IC
5 burpees
SSH x 20 IC
5 burpees
Little baby arm circles x 10 IC
Reverse x 10 IC
Overhead press x 10 IC
Cherry pickers x 10 IC
Moroccan night clubs x 10 IC
SSH x 15 IC
5 burpees
Mosey to Hell Hill

The Thang

7’s
Started with burpees x 6 at the bottom of Hell Hill and Bobby Hurley’s (squat jump shots) x 1 at the top
Pax finishing first were instructed to do their own thing while waiting for the six so Threeskin led us with lunge walks up Hell Hill.
When all pax were finished we did 5 jailbreaks up Hell Hill with slow mosey down in between
Mosey to pavillion
5 decline merkins, 10 incline merkins
6 decline merkins, 15 incline merkins
7 decline merkins, 20 incline merkins
8 decline merkins, 25 incline merkins
9 decline merkins, 30 incline merkins

done

COT

Another simple message of gratitude for the pax. Without each of you showing up there would be no F3!

Moleskin

Why does it always rain at the battery?

News

No Christmas workout

New Years Day @ Lions Den

Gloomies 1/13/20 check slack announcements

Recent Backblasts

December 17, 2019

Dad Bod Medium Intensity Fun

QIC: Fissure

Date: 12/16/2019

PAX: Burrito, Geek Squad, U-Turn, Radiohead, Spackler, Band Camp, Hasbro, Milkman, Ducktales, Couch Potato

AO: The Huey

Conditions

Mid 50’s and clear

COP

SSH x 10 IC
Imperial Walkers x 10 IC
SSH x 10 IC
Iraqi tea time x 10 IC
SSH x 10 ic
Fwd fold x 10 IC
SSH x 10 IC
Merkins x 10 IC
SSH x 10 IC
Monkey Humpers x 10 IC
SSH x 10 IC

The Thang

40 merkins, 40 squats, 20 big boi situps
Lap, sprint straightaways and mosey corners
30 merkins, 30 squats, 15 big boi situps
Lap, “
20 merkins, 20 squats, 10 big boi situps
Lap, “
10 merkins, 10 squats, 5 big boi situps
Lap, “
Mosey to pavillion
Partner up
Rd 1: Partner A wall sits while Partner B performs 40 dips then 20 decline merkins
swap
Rd 2: Partner A wall sits while partner B performs 30 dips and 15 decline merkins
swap
Rd 3: Partner A wall sits while partner B performs 20 dips and 10 decline merkins
swap
Rd 4: Partner A wall sits while partner B performs 10 dips and 5 decline merkins
swap
Each pax found a bench of their own for 5 rounds of 1 minute box jumps with 30 seconds of rest in between
done

COT

Simple message of gratitude today. YHC is very thankful for the guys who show up for their brothers. Without each other there is no F3!

Today was more HIIT than dad bod medium intensity fun ; )

Moleskin

Burrito is a “midwife noise” expert. May need to rename them Burrito noises if this keeps up. Midwife noises doesn’t exactly make sense anyway.

News

Gloomies 1/13/20 check slack announcements!

No Christmas workout

New Years Day @ Lions Den

Recent Backblasts

December 16, 2019

Let There Be Merkins

QIC: Fissure

Date: 12/14/2019

PAX: FNG-Twitch, Pink Panther (Respect), Bumblebee, Iron Butt (Respect), Lady Scot, Back Pew, Uncle Fester, Skitch, U-Turn, Peanuts

AO: Landfill

Conditions

Overnight rain, low 50s

COP

SSH x 25 IC
5 burpees
SSH x 20 IC (Lady Scot called cadence like a boss)
5 burpees
SSH x 15 IC (Pink Panther called cadence like a boss)
5 burpees
SSH x 10 IC
5 burpees
SSH x 5 IC
5 burpees
Mosey down to middle parking lot
10 merkins IC, 10 squats IC
9 merkins IC, 9 squats IC
8 merkins IC, 8 squats IC
7 merkins IC, 7 squats IC
6 merkins IC, 6 squats IC
5 merkins IC, 5 squats IC
4 merkins IC, 4 squats IC
3, merkins IC, 3 squats IC
2 merkins IC, 2 squats IC
Why not do 1 of each in cadence at this point? Great question.
Mosey down to bottom lot
1 merkins IC, 1 squat IC
Little baby arm circles x 10 IC
LBAC reverse x 10 IC
Overhead press x 10 IC
Cherry pickers x 10 IC
Moroccan night clubs x 10 IC
Hold arms outstretched x 10 IC
Mosey to softball fields parking lot with 2 stops along the way for 20 merkins OYO each stop (if you’re counting that gets us to 150 merkins)
10 merkins, then 9, 8, 7, 6, 5, 4, 3, 2, 1, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 (up to 260 merkins)

The Thang

Shoulder to shoulder facing the 50 yard curved parking lot at softball fields
Burpee broad jump to the end
Lunge walk back to start
Imperial Walk to the end
50 merkins
walk back to start
50 merkins (360 total merkins for the day)
Mosey back to Landfill with a couple stops for the six
We ended the day at the lower lot of Landfill due to time

COT

F3 Chattanooga does a good job with the first F (Fitness). In 2020 look for more emphasis on developing leadership. Much like the ability to do a lot of merkins, leadership is a skill that needs to be developed.

Moleskin

Pink Panther brought his son, a freshman at Louisville, to the gloom for the first time. He made it all the way until the end of the COT before splashing merlot after telling us a great high school story that involved spewing all over a friend’s carpet.

News

No Christmas Workout

News Years Day convergence @ Lions Den

Gloomies Jan 13th 630pm

Recent Backblasts

December 10, 2019

JackNicholson.gif

QIC: Fissure

Date: 12/07/2019

PAX: Moneyball, Skitch, Lady Scot, Pink Panther (Respect), Free Candy, Fly-by (Respect), Newport, Iron Butt (Respect), Bullpen, Uncle Fester, Bumblebee, Chief

AO: Landfill

Conditions

Low 50s. Ground wet from overnight rain.

COP

SSH x 10 IC
Imperial Walkers x 15 IC
SSH x 10 IC
Fwd Fold x 10 IC
SSH x 10 IC
3rd grade exercises x 10 IC
SSH x 10 IC

The Thang

Mosey up to soccer field where YHC had set up a 75 x 25 yard rectangle
Perform 30 merkins, 30 squats, 15 big boi situps then jailbreak the 75 yard straightaways and mosey the 25 yard turns
Perform 25 merkins, 25 squats, 15 bbs then run again
Perform 20 merkins, 20 squats, 15 bbs then run again
Perform 15 merkins, 15 squats, 15 bbs then run a fourth lap

Mosey to bathrooms

Partner up
Round 1: Partner A wall sits while Partner B runs down to lower pavillion for 30 dips and 15 decline merkins, switch
Round 2: same but 20 and 10
Round 3: same but 10 and 5

Mosey to middle parking lot

Shoulder to shoulder facing up toward playground

Burpee broad jump to other end of parking lot
Lunge walk back
Imperial walk to end of lot
Alligator merkin back
plank (after 5 pax were planking we took a run up The Big Thank You hill and back down)

Mosey up to bottom of the hill below the top pavillion

7’s with burpees and Bobby Hurleys

Mosey to the top parking lot for mary

10 Big Boi Burpees (burpee + big boi situp + jump = 1 rep)

COT

Encouraged the guys to think about how they react when told “no.” It says a lot about a man.

Moleskin

Had a number of first time Landfillers remark that it felt twice as long as a weekday workout. Better keep coming then!

News

Gloomies 1/13/20 @ Keller Williams Downtown 630pm

Recent Backblasts

December 6, 2019

What The Hill

QIC: Fissure

Date: 12/05/2019

PAX: Doghouse, Oil Can, Sunshine, Blindside, Bullpen, Dirk, Moses, Sinai, Moneyball, Flemish, Hobo, Skitch, Ringwald, Candu, Pink Panther (Respect), More Kowbell

AO: Hill City

Conditions

40ish and dry

COP

Mosey to Coolidge stage instead of the Great Hall because they had a sweet Christmas tree to light our COP
SSH x 21 IC (first 5 called cadence and went silent for the rest)
We failed to end at the same time so 10 burpees OYO
Fwd fold x 10 IC
SSH x 21, another try at the silent count didn’t end well
10 burpees OYO
Imperial Walkers x 10 IC
SSH x 21, last shot at it didn’t end well but no burpees, onward to boob hill we went

The Thang

Remix of a workout we did Nov 2018:
We circled the light pull at the corner of Boob Hill closest to Mount Midoriyama

Round 1: 5 Burpees, 20 merkins OYO, 20 Squats (IC), lunge walk down the sidewalk at the base of the hill then (after the pax were all lined up facing the bulge) sprint to the summit and back down to starting light

Round 2: 6 Burpees, 22 merkins OYO, 22 Squats (IC), sub in Bearcrawl for lunge walking and sprint again and back to start

Round 3: 7 Burpees, 24 merkins OYO, 24 Squats (IC), sub in duck walk for bearcrawl and sprint up again and back to start

Round 4: This time we faced the hill from the starting light and sprinted up and down to the opposite corner then 8 Burpees, 13 merkins OYO and sprint back up and over the hill

Round 5: 8 burpees, 13 merkins OYO, sprint back up and over hill to opposite corner

Round 6: 8 burpees, 13 squats IC, sprint back up and over hill to light

Round 7: 8 burpees, 13 squats IC, SSH x 21 with silent counting again, we SUCCESSFULLY STOPPED TOGETHER. Our reward was a last sprint up and over the hill to opposite corner.

Mosey back to the flag and done

COT

Find time today to do one thing outside your comfort zone; something positive like encouraging someone who isn’t the easiest to encourage or that sales call you don’t want to make. Push yourself don’t hurt yourself doesn’t stop after the gloom!

Moleskin

Oil Can nearly bit it hard on the descent of boob hill but recovered athletically. He clearly works in professional sports

Hobo has one of the better “this is miserable” faces

News

Stay tuned for a North Georgia Saturday AO in the works for 2020. See Mayhem for details

No workout Christmas day

New Years Day convergence at Lions Den 0530