f3fissure – Page 5 – F3 Chattanooga

November 27, 2019

A Sufficient Thanksgiving Warmup

QIC: Fissure

Date: 11/27/2019

PAX: Burrito, Red Tees, Moneyball, Iron Butt (Respect), Chief, U-Turn, Ringwald

AO: Lions Den

Conditions

Mid 50s and WET

COP

SSH x 6 IC then Burrito led us in SSH x 20 IC (crushed it)
Mosey toward middle school with a pit stop under cover to get in a SUFFICIENT WARMUP
SSH x 20 IC
Imperial Walkers x 20 IC
Windmills x 10 IC
Baby arm circles x 10 IC then reverse
Moroccan night clubs x 10 IC
Seal claps x 10 IC
Good mornings x 10 IC
SSH x 10 IC
Burrito then promptly stepped in a two foot puddle and almost fell
Mosey to the hill. I love hills.

The Thang

Did I mention I love hills?
Facing the mighty hill we first cranked out 40 merkins then back down and did 15 more for good measure.
11’s
Run to 8th light for 10 HALF burpees (promised Burrito there would be no burpees. Not that he cares because he’s a man and loves doing hard things. Anyway, half burpees aren’t burpees so I’m not a liar), then back to start for 1 merkin. Half burp reps decrease as the merkin reps increase always adding up to eleven with the uphill and down in between. You know the drill. We started on your own but came together toward the middle of the THANG and shortened the running distance then increased it as we neared the finish line. SO MUCH FUN RUNNING UP AND DOWN HILLS.

No, really. I love hills.

We made it back to the track parking lot with enough time for Burrito to close us out with 25 SSH in cadence. He’s gonna crush it at his VQ Tuesday at Smackdown. You should come.

COT

https://f3nation.com/2019/02/17/king-q1-3/

We chatted briefly about that daily effort to get our bodies in better physical shape. If you’re currently enjoying the gloom a couple days a week then consider upping it to 3 or 4. Challenge a buddy to x number of merkins every night, etc. ” the HIM (having turned Pro) is focused on gradually but consistently Accelerating his fitness level rather than merely staying in shape. Staying in shape is what Amateurs try to do. “

Moleskin

It was WET today. Thankfully, it wasn’t cold out there but I imagine we all had to try a little extra to depart the fartsack.

Burrito is featured a lot in this backblast but how can he not? The man kept us on our toes throughout the workout and even took his shorts off at one point.

Ringwald graced us with his presence. It only took me typing “Roll Tide” in the Lions den slack channel to make it happen. I’m sure he was still coming so I’m really just a sucker. GO TIGERS.

Props to Iron Butt and Red Tees for showing up a little under the weather.

News

Thanksgiving convergence TOMORROW at Hill City 0530-0630

Recent Backblasts

November 20, 2019

Get Right or Get Left. JK, We Don’t Leave People

QIC: Fissure

Date: 11/20/2019

PAX: Fastlane, Threeskin, Clothespin, Mayhem, Escobar, Bernie, Toe Tag, Peanuts, Jazzy Jag, John Doe

AO: Hacksaw

Conditions

Low 40s and mostly clear. Beach weather.

COP

In Domino’s lot
SSH x 50 IC
Merkins x 25
Squats x 25
Flutterkicks x 25 IC
Mosey around the shopping center (instead of planking or holding Al Gore we did SSH for the six during the entire workout)
Merkins x 25
Squats x 25
Flutterkicks x 25 IC
Mosey around the shopping center
“Warmup” complete

The Thang

Still in Domino’s lot, each Pax given their very own cone to keep for the duration
10 burpee jump overs (the cone), 10 merkins, 10 squats
Mosey across Apison Pike, past Imagination station area along the greenway
20 burpee jump overs, 20 merkins, 20 squats
Mosey further along the greenway sidewalk that follows the tree line about 200 yds
10 burpee jump overs, 10 merkins, 10 squats
Mosey across grass field stopping at the cul de sac/circle/turnaround by the pavillion

Cones awaited us. 4 lines of 4 cones spaced 5 yards apart. Pax lined up shoulder to shoulder along one end.
Round 1: Bear Crawl suicides with Crawl Bears back to the start. Fortunately for everyone crawling bear required going uphill a little.
Round 2: Starting from the opposite end of the cones we rinsed and repeated round 1
Round 3: Starting from same end as Rd 2, broad jump/bunny hop to second cone then 10 burpees/10 bonnie blairs/10 big boi sit-ups, broad jump/bunny hop to third cone and 10 more reps of each, same to fourth and final cone then bear crawl back to start

Mosey back across grass field stopping on sidewalk to SSH for the six and a lone runner
Mosey back along the greenway toward Imagination Station 200 yards
20 burpee jump overs, 20 merkins, 20 squats
Mosey back to Domino’s, done

COT

https://f3nation.com/2019/02/11/drp-2/

We spoke about that first quadrant of the Q source: Get right. To fight off the Sad Clown Syndrom we can’t go it alone. F3 may not be the “end all be all” but it’s what has worked for thousands of guys. Fight the urge to figure it out on your own and simply get through the day. A man needs help to get right.

Moleskin

Mayhem had to leave early, but not before he left hot chocolate for the rest of us. What a stud!

News

The Battery one year anny workout 11/23 – Abscess on q 0700

Recent Backblasts

November 12, 2019

Gentlemens Ridge Jaunt

QIC: Fissure

Date: 11/12/2019

PAX: Prosciutto, Whittler, Gusher, Holy Kiss, Burrito

AO: Smackdown

Conditions

Low 30s and flurries. Ground was wet from overnight rain. Nice and miserable conditions.

COP

Circled up in SMAC parking lot
SSH x 20 IC
Fwd fold x 10 IC
Iraqi tea time x 10 IC
SSH x 10 IC

The Thang

Still in parking lot

10 Burpees, squats and merkins

Mosey off the SMAC property and up Mayer St to the Brow Estates “hood”
Stop at first intersection

15 burpees, squats and merkins
Continued the mosey onto Gentleman’s Ridge stopping in the cul de sac

20 burpees, squats and merkins
Continued the mosey back to the intersection

15 burpees, squats and merkins
Continued the mosey back down Mayer St, onto SMAC property and down to the track

10 burpees, squats and merkins
Over to concrete bleachers

Hold Al Gore with backside a centimeter off the bleachers x 10 IC
Dips x 10 IC
AG x 15 IC
Dips x 15 IC
AG x 20 IC
Dips x 20 IC
Onto track

4 cones, 5 yards apart (20 yards total)
Suicides part 1: run only
Suicides part 2: bear crawl to cone, crawl bear back, RNR to each cone
Back to bleachers

Al Gore x 30 IC
Back to track

Suicides part 3: run only
Back to bleachers

Rectangle of merkins, ended after 5 each man.
Back to track

Suicides part 4: run only
Bleachers again

Al Gore to failure. Burrito victorious. What a stud.

Mary: Plank, Medium pickle pounders, Plank, Jumbo pickle pounders

COT

Broke open the qsource this week and the intro contained a good enough nugget to share with the pax today. Leadership is a skill that requires honing. It is not like a square jaw or receding hairline (thank you very much) that you’re simply born (blessed) with. Sure, some guys may seem to possess traits that make them better “natural” leaders but don’t let it discourage you. F3 is a great source of leadership training. Get into the Q Source and if you haven’t q’d a workout I highly recommend it!

Moleskin

Burrito brought his A+ jokes to the gloom today. Fairly certain he owns a weed eater.

Burrito does a mean Napoleon Dynamite impression.

It was pretty miserably cold today but after five minutes who can really tell. Right?

News

3 year Anniversary convergence, 11/16 at Ridgecut (Brainerd Baptist BX) 0700

Thanksgiving convergence at Hill City 0530-0630

Recent Backblasts

October 24, 2019

Block or Charge?

QIC: Fissure

Date: 10/24/2019

PAX: Lloyd, Geek Squad, FNG-Kingpin, Escobar, FNG-Mayberry, Magnum, U-Turn, Cutter, Couch Potato, FNG-Packer

AO: Huey

Conditions

A crisp 41 degrees

COP

Half mosey lap at convo pace stopping at pavillion for:
SSH x 25 IC
Low n slow squats x 10 IC
Fwd Fold x 10 IC
Merkins x 40 OYO
SSH x 15 IC
Continue to start to snag U-Turn’s cinder block and make our way to the back parking lot

The Thang

4 sets x 8 minutes
*Perform as many reps as possible in 8 minutes with cinder block coupon
*After every set rep count run 25 yds out to cones and back, 50 total yds
*Rinse and repeat until 8 minutes is up
*Rest two-ish minutes in between sets

Set 1 – Thrusters w/coupon (first two “rounds” were prescribed 25 reps and then modified to 10 so as to avoid a mutiny of the pax before 8 minutes was up)
Set 2 – Curls w/coupon, 15 reps
Set 3 – KB Swings w/coupon, 15 reps
Set 4 – Manmakers w/coupon, 5 reps, slightly less than 8 minutes to allow for some mary

MOM

Flutter kicks x 26 IC
Big Boi sit-ups x 15 OYO
Flutter kicks x 10 IC

COT

These workouts ought to be up there with the hardest thing you do all day. Give it your all to ensure that’s the case. It’s science. The best time to workout is early in the morning. Facts only.

Moleskin

THREE FNGs at the Huey! Welcome to Packer, Mayberry and Kingpin. Escobar traveled far to be here for his guy Mayberry.

No one seems to miss Iron Pax.

News

3 Year Anniversary Convergence 11/16 – Brainerd Baptist BX 0700, No Landfill/Battery

Recent Backblasts

October 17, 2019

Huey Hustle

QIC: Fissure

Date: 10/17/2019

PAX: Couch Potato, Radiohead, Ducktales, U-Turn, Lloyd, Hasbro

AO: Huey

Conditions

Mid 40s, starry sky

COP

25 SSH IC, 25 Mtn climbers IC
20 SSH IC, 20 Mtn climbers IC
15 SSH IC, 15 Mtn climbers IC
10 SSH IC, 10 Mtn climbers IC
5 SSH IC, 5 Mtn climbers IC

The Thang

Mosey lap on track, 70%, conversational ya know but still HUSTLIN
20 merkins OYO, 30 squats OYO, 40 flutter-kicks IC
Mosey on track, over bridge by tennis court, ending in parking lot
20 merkins OYO, 30 squats OYO, 40 LBC IC
Mosey out the rear of Huey on neighborhood street rogue style keeping things to a whisper, still 70% and conversational but hushed ya know
20 merkins OYO, 30 squats OYO, 40 heel touches IC
Mosey a bit quicker pace back into the Huey pausing in the back lot for the six and continuing back over the bridge by the tennis courts and onto the playground
10 pull-ups, 20 merkins OYO, 30 squats OYO, 40 flutter-kicks IC
Mosey back to the start on the track, short distance ya know but still conversational pace
20 merkins OYO, lunge to THE Huey and back to track (20 yds), 30 squats OYO, lunge to THE Huey and back, ab exercise of choice x 40 IC
Run (not conversational pace) lap on track back to start
20 merkins OYO, 30 squats OYO, 40 big boi sit-ups
25 SSH IC and 25 mtn climbers IC
done

COT

Actions speak louder than words. It’s just a FACT and a simple lesson YHC keeps getting smacked around with over and over.

Moleskin

Couch Potato clearly imprinted on my soul with this conversational pace thing. Books could be written on this. There probably already are.

News

F3 Dads, Landfill, this Saturday 10/19, 0700

Recent Backblasts

October 14, 2019

Conversational Pace

QIC: Fissure

Date: 10/15/2019

PAX: Threeskin, Ascot, Jazzy Jag, Cliffhanger, The Count, Best in Show, Dirk, Vila, 2-Bit, On Tilt, Iron Butt

AO: Boneyard

Conditions

Mid 50’s and perfect

COP

25 SSH IC, 25 Mtn climbers IC
20 SSH IC, 20 Mtn climbers IC
15 SSH IC, 15 Mtn climbers IC
10 SSH IC, 10 Mtn climbers IC
5 SSH IC, 5 Mtn climbers IC

The Thang

Mosey lap on track around ball field at conversational pace ending at the gym
20 merkins OYO, 30 squats OYO, 40 flutter-kicks IC
Mosey on track around ball field up to tennis court fence
20 merkins OYO, 30 Bonnie Blairs OYO, 40 LBC IC
Mosey back down to the gym
10 pull-ups, 20 merkins OYO, 30 squats OYO, 40 heel touches IC
Mosey lap around ball field and onto parking lot
20 merkins OYO, lunge walk 20 yds to flag and back, 30 squats OYO, lunge walk to flag and back, ab exercise of choice x 40 IC
Run (not conversational pace) lap on track around ball field to gym
10 pull-ups, 20 merkins OYO, 30 squats OYO, 40 big boi sit-ups + more bbs while pax finished
Mosey to parking lot for 25 SSH IC and 25 mtn climbers IC
done

COT

Sunburn needed a q for this date and I selfishly volunteered. Today is the anniversary of my dad’s passing from Leukemia in 2012 and there’s not many better ways to start a day, or take your mind off of stressful or sad things, than by leading a F3 workout (in my humble opinion). I wish my boys could’ve known my dad and learned from him. I certainly miss him and his counsel, but I’m so thankful for F3 and the relationships formed that have filled that void.

Moleskin

Ascot sounds just like his pops

News

F3 Dads – 10/19/19 @ Landfill 0700

Recent Backblasts

October 8, 2019

Have Workout. Say I Won’t Travel.

QIC: Fissure

Date: 10/08/2019

PAX: Sunshine, Stars, Jazzy Jag, On Tilt, Deer Jack, Sinai, Curfew, Pink Panther, Ringwald, Sherlock, Back Pew, Wort, Callahan, Red Tees, Cheech, Uncle Fester, Skitch, Hobo, Countdown

AO: Hill City

Conditions

Fall is around the corner

COP

Mosey from parking lot past the bluish rhino on the path along the river to the Great Hall then circle back to the bluish rhino
20 merkins OYO, 10 gas pumpers IC OYO, progress downward in reps skipping 2 for merkins and 1 for gas pumpers IC stopping after 10 merkins and 5 gas pumpers. Super

The Thang

Mosey back along the path to the light poles
The Burpee Mile
Starting at the first light pole perform 10 burpees OYO, then scoot down to the last light pole (roughly 200 meters per Ringwald) and back to start. Pax performed gas pumpers IC waiting for the 6.
Rinse and repeat x 3. That makes a mile. Super complicated.

Mosey back to the bluish rhino and circle up along the outside curb
Burpee broad jump to the inner curb around the bluish rhino and mosey back to the outer curb until time is called. YHC got 5 rounds in.

SSH x 25 IC
Merkins x 10
Gas pumpers x 10 IC
Rinse and repeat x 3

SSH x 25 IC
Merkins x 10
Flutter-kicks x 10 IC
Heel touches x 15 IC
High plank x 10 IC
Low plank x 4 IC, time, done, finished.

COT

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. It’s amazing that 20 pax are present on a Tuesday at Hill City. Tuesdays now have two other workouts semi-nearby to Hill City and we still see this good problem of high numbers. Well done, gents.

Moleskin

YHC isn’t the most creative q in the world, but I do love to roam. If I’m confident I don’t have any repeat pax then I’m not afraid to whip out a recently used beatdown. This isn’t that hard, fellers.

Skitch insists Iron Pax is over

News

F3 Dads – 10/19 @ Landfill 0700

Recent Backblasts

September 30, 2019

Huey Gettin’ Iron Paxxy

QIC: Fissure

Date: 09/30/2019

PAX: Couch Potato, Ducktales, U-Turn, Truck Yeah, Loan Shark, Milkman, Geek Squad, Red Tees

AO: Huey

Conditions

Bring us fall, please. It was humid and still.

COP

1.75 mosey laps ending up in the parking lot by the ball fields
Fwd Fold x 11 IC
WMH x 10 IC
SSH x 20 IC
10 burpees, 9 squats, 8 burpees, 7 squats, 6 burpees, 5 squats, 4 burpees, 3 squats, 2 burpees, 1 squat aka The Slaughter Starter

The Thang

Standard coupon ~35 pound cinder block awaited the pax in the parking lot
Slight variation on Iron Pax week 2
10 man makers
20 Merkins (on ground)
30 bent over rows
40 squats (holding coupon)
10 burpees
2 laps around the islands
rinse and repeat until time called. Most seemed to get 3 rounds in.

5 MOM

10 big boi sit-ups
10 big boi sit-ups
Box-cutters x 10 IC
Flutter kicks x 10 IC
Flutter kicks x 10 IC
10 big boi sit-ups

COT

You are what you eat. You are who you surround yourself with. You’re loyal to what you consume. All of these essentially say the same thing. Focus on what you’re consuming. Garbage in, garbage out. It works both ways. You won’t have anything good to GIVE if you’re not filling yourself with the good things.

Moleskin

Guys were encouraged to PLEASE take a coupon home. Fingers crossed that CP can get permission to leave them at the Huey.

Recent Backblasts

September 24, 2019

Highbrow Burpees

QIC: Fissure

Date: 09/24/2019

PAX: Whittler, Prosciutto, Burrito, Gusher, Geyser, Laces Out (Respect), Cottontail, Slater, She Shed

AO: Smackdown

Conditions

Fall is around the corner. You can feel it.

COP

Mosey from lot to football field
SSH x 35 IC
Windmills x 10 IC
High Knees x 10 IC
Low Knees x 10 IC
SSH x 10 IC
SLAUGHTER STARTER: 10 burpees, 9 squats, 8 burpees, 7 squats, 6 burpees, 5 squats, 4 burpees, 3 squats, 2 burpees, 1 squat

The Thang(s)

Mosey to the track
The Burpee Mile
10 burpees then a run lap, rinse and repeat three more times

Walk to the nearest goalpost, line up facing opposing goalpost
DRP suicides
Broad jump to first DRP (25 yards), 40 merkins, run back to start
Bunny hop to second DRP (50 yards), 30 merkins, run back to start
Bearcrawl to third DRP (75 yards), 20 merkins, run back to start
Run to fourth DRP (100 yards), 10 merkins, run back
Run to other goalpost (125ish yards), 10 burpees, run back, 10 burpees

MOM

Gas pumps x 20 IC
Flutter kicks x 10 IC
Heel touches x 20 IC
LBCs x 20 IC
High plank x 15 IC
Low plank x 10 IC
10 burpees (that makes 100 burpees on the day plus any that were done while waiting on the six)

COT

Launch week #3 for the esteemed Smackdown and we covered the third F. Faith. COT was kept short and sweet as we were all pretty tired.

Moleskin

Midwife noises galore from Burrito. He never quit, though!

YHC was pretty motivated to see some merlot splashed but no such luck.

Recent Backblasts

September 16, 2019

The Hills Have Ayes

QIC: Fissure

Date: 09/14/2019

PAX: She Shed, Moneyball, Vsquared, Songbird, Uncle Fester, Head Gasket, Pink Panther (Respect)

AO: Landfill

Conditions

Cloudy and mild

COP

Mosey to bottom of Landfill with some side shuffles, Bernie and walking lunges mixed in
At bottom – SSH x 25 IC, Fwd Fold x 10 IC, WMH x 10 IC, Low n Slow squats x 15 IC, SSH x 25 IC
Welcome Moneyball
Mosey to middle lot, welcome Songbird and Head Gasket

The Thang

Form work
Pair up, partner 1 performs merkins with good form (chest to ground, full elbow extension) while partner 2 holds Al Gore, switch when form lost. Same deal with squats and plank. Two rounds of this swapping plank for lbc on second round
Mosey up to playground

OYO, 10 pike swings, 10 incline merkins, 10 dips, 10 burpees, run up hill to pavillion, 50 2-count flutterkicks. 3 rounds. SSH for the six.

Grab 30-40 pound rock and line up facing soccer field hill
10 overhead squats, 20 merkins, 30 American Hammers, 40 overhead presses, run up hill and back and yell AYE loud as you can. 3 rounds.

MOM
10 big boi situps
15 flutterkicks IC
10 big boi situps

COT

Iron Pax has been a good reminder that a lot of life, not just workouts, is “you versus you.” Sure, we want to do our best and beat our brothers in a little friendly competition, but when it comes down to it you’re fighting yourself and that inner voice telling you to quit or you can’t do it.

Moleskin

“Where do these pictures go?”
-Songbird as the group posed with the flag