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The HACK is BACK – HIIT Style – Hacksaw

QIC:  John Doe

Date: 05/13/2020

PAX: WuzntMe, Meow Mix, Furley, Snow Patrol, Cold Play, Mr. May, Clothespin, Bernie, FNG – Dimples, 9 Volt (R), Toe Tag, WreckEm, Rollback, El Chapo (R), Focker, Gaylord, Mayhem (R), Escobar

AO: Hacksaw

Conditions

Absolutely Beautiful! Couldn’t have been any nicer. 19 men in the wild ready to get after it.

COP

SSH (IC) – 30; High Knees – 30 seconds; Butt Kicks – 30 seconds; Jump Twists – 30 seconds; Leg Swing – Front to Back (right Leg) – 30 seconds; Leg Swing – Front to Back (left leg) – 30 seconds; Leg Swing – Left to Right (right leg) – 30 seconds; Leg Swing – Left to Right (left leg) – 30 seconds

The Thang

Bringing the Hack Back – Burpee Apocalypse: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1


Tabata – Underwood Style
30 seconds on 10 seconds off (5 rounds/ 4 times each Exercise)

Rd 1

Rev Lunge (Right) – 30 sec

10 second rest

Rev Lunge (Left) – 30 sec

10 second rest

Repeat 4 times

Rd2

Merkins – 30 seconds

10 second rest

DDPs (Diamond Merkins) – 30 seconds

10 second rest

Repeat 4 times

Rd3

Curtsy Lunge (Right) – 30 seconds

10 second rest

Curtsy Lunge (Left) – 30 seconds

10 second rest

Repeat 4 times

Rd 4

Bottom Half Burpee – 30 seconds

10 second rest

Cross Body Plank – 30 seconds

10 second rest

Repeat 4 times

COT

Thanked everyone for joining me this morning. It was great to be back at the home AO and see all these faces. Applauded everyone for being there. Asked the PAX to raise their hand if they hadn’t been working out like they’ve wanted over the past 6 weeks. Shared about some OTB stuff during the hiatus, specifically around G4 and apologized for not standing tall and providing an avenue for guys on this side of town. Encouraged the PAX to stay with F3 and continue the momentum they started today. Keep coming! We want to see you. Left everyone with my senior quote and one I try to live by even to this day. “Don’t let what you cannot do interfere with what you can do.” – John Wooden
BALL OF MAN: All PAX took a knee and WreckedEm lead us out in prayer

Moleskin

A lot of wild things being said and at least 5 t-shirts were made, mostly by the ever so witty WuzntMe. Again just like at The Huey everyone requested a link to download the music playlist. Was definitely a crowd favorite

News

The Battery added Thursday; Lions Den added Wednesday; Escobar – Next Hacksaw Q; 3rd-F looking to start back in June

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    If BURPEES Are Your MO (Smackdown – 03/10)

    QIC:  John Doe

    Date: 03/10/2020

    PAX: Burrito, Ducktales, Friar Tuck (Respect), FreeTime, Gusher, Hambone, Laces Out (Respect), Pediasure, Prosciutto, Recycle, Whittler

    AO: Smackdown

    Conditions

    Pleasantly warm day on top of the mountain, with some fairly steady drizzle and a little bit of wind

    COP

    Mosey around the track; SSH (IC) – 25; Forward Fold (IC) -10; Third Grade Exercises (IC) -10; Willie Mays Hays (IC) – 10; SSH (IC) – 25

    The Thang

    [Comments]
    Mountain Climb the Apocalypse
    Lined up across the width of the field and did a version of Burpee Apocalypse:

    1 min of Mtn Climbers – Sprint 50yds – 10 Burpees – Jog back 50yds

    1 min Mtn Climbers – Sprint 50yds – 9 Burpees – Jog back 50yds

    1 Min Mtn Climbers – Sprint 50 yds – 8 Burpees – Jog back 50yds

    ….Continue this pattern until the last set is….

    1 Min Mtn Climbers – Sprint 50yds – 1 Burpee – Jog back 50 yds

    Had Stations set up from there:

    Station 1 – Air Squats (1 minute)

    Station 2 – Side Straddle Hops (1 minute)

    Station 3 – Apolo Ohnos (1 minute)

    Station 4 – Bonnie Blairs (1 minute)

    Station 5 – Toe Merkins (1 Minute)

    Closed with Duck, Duck…Burpee/Merkin/LBC/100s (Details Below)

    Circled up with one member of the PAX running around the circle while the rest of the PAX did the following exercise:

    Burpees (while 6 members of PAX took turns running the circle)

    Merkins (while 6 members of PAX took turns running the circle)

    LBC (while 6 members of PAX took turns running the circle)

    100s (while 6 members of PAX took Turns running the circle)

    COT

    QIC talked about humility and how he often falls on the side of arrogance. Shared the below affirmation and Bible verse. Challenged the PAX to be humble this week and to look at others with compassion and not a sense of arrogance or entilement

    A mistake that makes you humble is much better than an achievement that makes you arrogant.

    The reward for humility and fear of the Lord is riches and honor and life.
    Proverbs 22:4


    BALL OF MAN: Burrito closed us in Prayer

    Moleskin

    Burrito has channeled his inner grunting somewhat; A lot of Tales from a certain Duck – not sure he pushed himself to his limits there. Proscuitto is Awesome and committed to signing up for a Chubby’s Q in April. Common question: “Who is John Doe?” similar to “Who is John Gault”, I’ll let y’all decide

    News

    3rdF @ Chubby’s – sign up for a Q in April

    Zach Attack Mud Run this Saturday (3/14/20)

    Burrito on Q Next

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      The Real AO – No Smack Needed (Hacksaw 2/12/20)

      QIC:  John Doe

      Date: (2/12/2020)

      PAX: WuzntMe, Bernie, Deep Dish, Clothespin, Mayhem (R), Fastlane, Escobar, Walla Walla, Vaccine, Cold Play, Speed Trap, Peanuts, Toe Tag, Swipe Right

      AO: Hacksaw

      Conditions

      Relatively warm for the season with some dampness in the air

      COP

      Mosey to Police Parking Lot; SSH – 20 (IC); Forward Fold – 10 (IC); Third Grade Exercise – 10 (IC); Willie Mays Hayes – 10 (IC); SSH – 20 (IC); Mosey to Pavilion

      The Thang

      Pretty simple routine to help build the burpee count


      Climbing The Burpee Pyramid
      20 Minute exercise

      1st Minute = 1 burpee; 2nd Minute = 2 burpees; 3rd Minute = 3 burpees…..18th Minute = 18 burpees; 19th minute = 19 burpees; 20th minute = 20 burpees

      No rest in between minutes

      Once PAX hit a max – then the goal was to work their way back down the pyramid.

      Example: did all the way up the pyramid to the 15th Minute (15 Burpees for that minute); 16th minute did 15 burpees instead of 16, 17th minute did 14 burpees instead of 17, etc…

      Two HIIT Burpee
      10 Minute exercise

      30 seconds – Bonnie Blair Burpees (Basically Jump into a Bonnie Blair instead of straight up)

      30 seconds – Rest

      30 seconds – Squat Burpee (Plank Jack into a jump squat)

      30 seconds – Rest

      Rinse and Repeat 5 times

      COT

      Discussed the 3rd-F ministry and how it would be nice to see more HIMs involved. We have had 7-8 HIMs consistently raise their hands to serve on Tuesdays night, but it doesn’t expand much further than that. Need more support in that area. Touched on how I relaize some people don’t want to help because they feel these homeless did this to themselves through poor decisions, which may be true. However, there are people out there that are truly needing help and need a jumpstart to get back on their feet. Challenged the PAX to think about and focus on the ONE they can help verses the other 99. left the PAX with the following as they reflect on how they can support.

      Share your time for the benefit of others.

      They are to do good, to be rich in good works,

      to be generous and ready to share,

      1 Timothy 6:18


      BALL OF MAN: Speed trap closed us out in prayer

      Moleskin

      Everyone mached the Burpee Pyramid when we first started, but there were a lot of quiet and cussing as we moved along. Escobar challenged the length of time it took the QIC to come up with this routine. As mentioned during the workout, it’s not always about length of time but how it makes you feel afterwards.

      Swipe Right bailed on us before the 6:15am mark. I think he was upset with me for forgetting to tag him the night before. Oh, and Speed Trap loves 90s workout music. It’s his favorite.

      Most notably there a group of women doing Yoga in the building next to us, whcih we could easily see through glass windows. If you’re looking for a reason to check out Hacksaw, well there it is. And as our lovely AOQ stated they were both “stunning and brave.”

      News

      3rd-F – Sign Up, we need new faces, March Q’s are open

      Tuff Muff on Saturday 2/22/20

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        An Apocalypse, A Mountain, and Some Mania – Beast Ridge – 2/3/2020

        QIC:  JOHN DOE

        Date: 02/03/2020

        PAX: Sidekick, Toe Tag, Peanuts, Fast Lane, Cold Play, Chavez, Swing Set, Escobar, Swisher, Early Bird, Red Tees, Jazzy Jag, Mayhem (R)

        AO: BEAST RIDGE

        Conditions

        Relatively cool morning…more like fall than winter; some dampness on the ground, but it is Camp Jordan

        COP

        Mosey to middle of soccer field

        Burpee Apocalypse – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

        Mosey to Hill near soccer field

        The Thang

        With the 1 million burpee challenge in our midst, coupled with the strong performance at Ridgecut last week, it was time to step it up a bit

        Burp Back Mountain
        Locate a nice sized hill (check)

        Pair up with one person proceeding to run backwards (Bernie) up the hill/forward down the hill for 5X, while the other person performs burpees

        Individuals continue to alternate running with burpees until 100 total burpees are completed

        When finished, PAX continue to run hills until entire PAX completes

        Burpee Mania

        Circle Up and Pair Up

        One person does AmRep of Burpees for 1 minute while other persons counts; Individuals continue to alternate for four rounds…example of one round:

        P1: 1 minute of Burpees

        P2: Rest and count

        P2: 1 minute of Burpees

        P1: Rest and count

        Mosey back to parking lot for COT

        COT

        QIC mentioned Les Brown (motivational speaker and preacher) and how he’ll talk about “you are where you want to be” and if you really wanted to be somewhere else then you would already be there/here. There is also something said for being still and trusting in HIM. QIC came across a meme that read “If you can trust a puzzle company to make sure every piece is in the box to complete the puzzle, why can’t you trust GOD that every piece of your life is there for a reason” QIC asked the PAX to be still, listen, and appreciate where they are
        BALL OF MAN: Red Tees lead us out in prayer

        Moleskin

        Burp Back Mountain received some giggles like one would imagine when you throw that phrase out in front of 14 dudes. There were some complaints initially but when everyone realized we had a goal to be the best and do the most burpees of any Chattanooga AO to date, then these guys pushed it! They rocked!

        It was awesome to have Sidekick back, and like Red Tees said…he’s an animal!

        News

        Convergence on 2/8/19 at THE DAME

        3rd-F partnership with Chubby’s – Q Opportunities in March

        F3 Chattanooga Blood Drive – Visit Blood Assurance, donate blood and give our account code 9004117

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          HIITing It KOBE Style – The Huey (1/30/20)

          QIC:  John Doe

          Date: 01/30/2020

          PAX: Milkman, Band Camp, Geek Squad, Hasboro, Spackler, Mr. Clean, U-Turn, Gruber, Ducktales

          AO: The Huey

          Conditions

          Slight chill in the air, mostly dry with some dampness on the ground

          COP

          Burpee Apocalypse: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

          The Thang

          In lieu of recent events this workout was in memory of the Black Mamba

          The Black Mamba
          HIIT Training with a little Kobe flavor. We did each exercise below for 24 seconds with 24 seconds rest between each exercise. We did 8 rounds of this…you know since Kobe wore both #24 and #8

          K (Knees) – High Knees: challenged PAX to move as quickly as possible

          O (Onos) – Apollo Ono’s: challenged PAX to move quickly side to side like the speed skater

          B (Burpees) – Just that, do as many Burpees as possible in that interval

          E (Exercise) – Q’s choice: squat jump into flutter kicks – will be called the Cotton Eyed Joe moving forward

          After 8 rounds of this we jumped into the next exercise….

          Burpee Mania

          PAX circled up and partnered with a person next to them.

          One partner did 1 minute of Burpees while the other counted, then we switched where partner two did 1 minute of Burpees while the other counted. Two rounds of this, took the total Burpees done collectively…

          Finished with 2 minutes of Mary – PAX lead

          COT

          Focused on the continued efforts of F3 Chattanooga and the 3rd-F as we strive to GIVE back to the community. Challenged the PAX to start by GIVING out one smile a day, and promised they’d get a smile back.
          BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

          Moleskin

          If you want want to read something here, then you should’ve been there.

          News

          3rd-F Partnership with Chubby’s – sign up to Q on the 3rd-F Channel.

          Convergence at THE DAME on 2/8/20

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            Just a Birthday at The Battery 1-18-20

            QIC:  John Doe

            Date: 01/18/1981

            PAX: Threeskin, Shot Put, Schnitzel (R), 9-Volt (R), FNG-Thin Mint (R), Mrs. Baker (R), Bubbles (R), Topless (R), Clothespin, Biscuit Ring, El Chapo, Deep Dish, Toe Tag

            AO: The Battery

            Conditions

            Cool crisp morning with some cloud cover

            COP

            Mosey 1 lap around the skate park, SSH – 20 (IC), Forward Folds – 10 (IC), Third Grade Exercises – 10 (IC), Willie Mays Hays – 10 (IC), LBAC – 10 (IC), Rev LBAC – 10 (IC)

            The Thang

            Burpee Apocalypse
            10, 9, 8, 7, 6, 5, 4, 3, 2, 1

            Sorta Dora

            Counted off into three groups – roughly 4 men per group

            Three cones stationed 39 feet apart

            Station one – 13 Merkins

            Station two – 13 Dive Bombers

            Station three – 13 Aquamans

            Ran lap around skate Park after station three

            Rinse and Repeat (Did this a total of 6 times)

            Circled up for a quick HIIT: 39 seconds of each exercise (2 times)

            • SSH
            • Air Squats
            • Flutter Kick to Jump Squat
            • Burpees

            Finished with PAX Mary

            COT

            Being that it was the QIC’s 39th birthday, I talked about the meaning behind the Angel number 39. The number 3 being associated with creativity, self-expression, enthusiasm, expansion, and growth. While the number 9 is the number of Spiritual Laws, unity, generosity, inner-wisdom, spiritual awakening and enlightenment, divine purpose and soul mission

            Tied these numbers into the 3rd-F mission and how it resonated with me on personal level. Encouraged the PAX to look for their own generosity and giving, and how they can help others.

            BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

            Moleskin

            Being that I’m super late on getting this done, my short term memory loss has caught up to me. I’m sure there were some 9-Volt gems that were thrown out

            News

            Sign Up to Q a 3rd-F at Chubby’s

            Mrs. Baker next up to Q

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              HIIT Em High BURP Em Low – Hacksaw 1-24-20

              QIC:  John Doe

              Date: 01/24/2020

              PAX: Hostess, Toe Tag, Walla Walla, Fast Lane, Bernie, Snow Patrol, Cold Play

              AO: Hacksaw

              Conditions

              High 30s to Low 40s with some light rain

              COP

              Mosey to Police Parking; SSH – 15 (IC); Forward Folds – 10 (IC); Third Grade Exercises – 10 (IC); Willie Mays Hays – 10 (IC); SSH – 15 (IC); Mosey to Pavilion

              The Thang

              Mixed in some old with the new

              Burpee Apocalypse
              Burpees – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

              HIIT Training
              4 Exercises repeated for 6 Rds

              • Side Straddle Hops
              • Flutter Jump Squat
              • Apolo Ohno’s
              • Mountain Climber

              Rd 1 – 60 sec per exercise; Rd 2 – 50 sec per exercise; Rd 3 – 40 sec per exercise; Rd 4 – 30 sec per exercise; Rd 5 – 20 sec per exercise; Rd 6 – 10 sec per exercise

              *20 Seconds rest between each round*

              Burpee Mania
              Half PAX does Burpees for 1 minute while the other Half PAX rests, then switch and repeat (Did this 2 times – Goal was 5 times – ran out of time)

              Mosey back from Pavilion to Parking lot for COT

              COT

              Talked about Givers Gain mentality and tied it into the 3rd-F with the homeless ministry. Made a request for each PAX member to find two Tuesdays a year to go and serve in partnership with Chubby’s
              BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

              Moleskin

              Searched high and low but no transvestites here either. Compliments were given to the chef for keeping everyone dry. Curse words were thought with each Burpee

              News

              3rd-F Q Opportunity still available for February; Convergence on 2/8/20 at Liberty Creek AO; OTB N GA on Saturday – new location

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                It was cold, cold, cold, cold…….

                QIC:  Toe Tag

                Date: 1/20/2020

                PAX: Chavez, Fauker, Swisher, Zipper, Fastlane, Swipe Right, Peanuts, Jazzy Jag,  Iron Butt, MayHem, Lanyard, Swingset and Evita

                AO: Beast Ridge

                Conditions

                It was a perfect 24 degree morning with lots of comrades joining in the gloom.

                COP

                SSH, 3rd grade exercise, Forward Fold, SSH, Little Baby arm circles, forward and backward, Seal claps, Moroccan night club, and some more SSH’s. Mosey around to the parking lot by the pavilion.

                The Thang

                Objective to keep moving and stay warm
                We had 4 stations set up in the parking lot and we divided into 4 groups. Each station had 4 different exercises which consisted of anything from Merkins, to Plank Jacks, to BB sit ups, to Burpees. We did one of the exercises for 1 minutes, ran one lap around all the cones and moved on to the next station.

                Rinse and repeat from station to station while running a lap in between each minute of exercises. By the time it was all said and done we had completed 11 different exercises and 10 laps before the mosey back to the parking lot.

                COT

                Discipline

                Every year I try and choose a word that defines my year for me. This year the word that I have been given is the word “discipline.” On this cold weather it took the discipline of the people around me and the fact that I knew they were counting on me for me to show up.

                I am a work in progress and some days I have the discipline I need and other days I don’t but I am thankful for this group of men holding me accountable and lifting me up when that discipline is not there.

                Moleskin

                No transvestites were present…… at least not that we could tell, with all those layer of clothes we had on.

                News

                Discussed the 3rd F and the ability to put our faith into action by helping to volunteer to deliver clothes and supplies to the needy. This partnership is to come alongside the folks of Chubby’s BBQ on Tuesday nights if interested.

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                  20/20 Vision with some Bells – (Landfill 1/4/20)

                  QIC:  John Doe

                  Date: 01/04/2020

                  PAX: Lutefisk, Back Pew, Candu, Iron Butt (Respect x2), Fly-by (Respect), Ringwald, Moneyball, Roomba, Chief, Mr. Clean (Kotters), Uncle Fester, Skitch, Prosciutto, Fissure, FNG-Nemo, Loan Shark, Sunburn (Respect), Goose, Toe Tag, Friar Tuck

                  AO: Landfill

                  Conditions

                  Pretty wet and damp morning with a “coolness” in the air, but that could’ve been the PAX itself

                  COP

                  SSH – 20 (IC); Forward Fold – 10 (IC); Third Grade Exercises – 10 (IC); Willie Mays Hays – 10 (IC)

                  Burpee Apocalypse – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

                  The Thang

                  Short Mosey from the upper pavilion down to the lower pavilion, once at lower pavilion had everyone partner up

                  20/20 For 2020
                  Partner One – AmRep of Aquaman at lower Pavilion

                  Partner Two – Ran up the hill to the upper Pavilion and the sweet sound of 80’s pop; 10 Dive Bombers at the Top; Ran Back down the hill to tag partner One

                  Partner Two – AmRep of Aquaman at Lower Pavilion

                  Partner One – Ran up the hill to the upper Pavilion and the sweet sound of 80’s pop; 10 Dive Bombers at the Top; Ran Back down the hill to tag partner Two

                  Each Team Member did 10 rounds or sets for a total of 20 rounds/sets per team

                  Pyramid of Legs

                  Pax did a Pyramid of leg exercises:

                  1 – Air Squat, 2 – Lunges (1 each leg), 3 – Toe Mericans

                  2- Air Squats, 4 – Lunges (2 each leg), 6 – Toe Mericans

                  3 – Air Squats, 6 Lunges (3 each leg), 9 – Toe Mericans

                  …..all the way up the pyramind with the last set being:

                  10 – Air Squats, 20 Lunges (10 each leg), 30 – Toe Mericans

                  Hells Bells

                  Pax held plank during the song “Hells Bells” by ACDC, doing a Merican every time the song sang the lyrics “Hells Bells”

                  COT

                  COT was fairly short, but hopefully somewhat impactful. Read the affirmation and Bible verse below. Challenged the PAX to give something up to serve someone else, whether at home, at work or in the community.

                  What activity do I need to give up, so I am available to serve someone else?

                  [Boyd Bailey]

                  Be devoted to one another in love. Honor one another above yourselves.

                  Romans 12:10


                  BALL OF MAN: Skitch lead us home in prayer

                  Moleskin

                  Not listed in the Pax are Fetch and the two other dogs that par-took in the hour long workout. Thought about naming the BB “Do you like Daags” @Toe Tag threaten to form tackle the Q mid-workout; A lot of sweat, a lot of grunts, and 4 minutes of plank is WAY to LOOONG. There was a group of two Clemson fans that finished the group workout first….possibly some foreshadowing???

                  News

                  Gloomies on 1/13/20 payment deadline is 1/6/20

                  Chubby’s on Rossville Blvd starting at 5-5:30pm EVERY Tuesday to help serve the homeless – opportunity to sign up on Slack – M’s and 2.0’s encouraged to join

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                    Let The Bodies Hit The Floor – Boneyard 12/20/19

                    QIC:  John Doe

                    Date: 12/20/19

                    PAX: VSquared, Lady Scott, Iron Butt (RR), Sunburn (R), FNG-Shart Blossom

                    AO: Boneyard

                    Conditions

                    Cold and clear morning with a hint of frost on the ground

                    COP

                    Mosey around the track; SSH – 20 (IC), Forward Folds – 10 (IC), Third Grade Exercises – 10 (IC), Willie Mays Hays – 10 (IC), LBAC – 10 (IC), Rev LBAC – 10 (IC), SSH – 20 (IC)

                    The Thang

                    Burpee Apocalypse – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

                    Round 1

                    Standing Squats – 20 (IC), Lunges – OYO 15 each leg, Indian Run around the loop

                    Round 2

                    Standing Squats – 20 (IC), Lunges – OYO 15 each leg, Calf Raises – OYO 40 each leg, Indian Run around the loop

                    Round 3

                    Standing Squats – 10 (IC), Lunges – OYO 15 each leg, Calf Raises – OYO 40 each leg, Bonnie Blairs – 10 each leg, Indian Run around the loop

                    Round 4

                    Played the song “Let the Bodies Hit the Floor” – PAX did Burpees each time the song said the phrase “Let the Bodies Hit the Floor” – Constant SSH or High Knees in between the burpees

                    Finished with 6 minutes of Mary – PAX lead in rotation around the circle
                    [Description of exercises]

                    COT

                    Being that we are on the tail end of our initial clothing drive, I chose to close us out with a COT similar to one we did a few weeks back. It all ties around our Contribution verses our Capacity. I used a balloon analagy and likened it to how they can be a little tougher to blow up at first and has little capacity, but with some stretching (getting out your comfort zone) and some more air (effort) then that balloon begins to expand it’s capacity. As we walk daily my challenge is to increase our contribution to be closer to our capacity and we will truly grow

                    BALL OF MAN: Prayers for Sunburn’s Mom and the Count’s brother. Prayers for VSquared as he seeks new opportunity

                    Moleskin

                    Not a whole lot of chatter this morning. We did have some service transportation bus buprees come through that made some noise. But all in all a quiet and focused morning

                    News

                    Meeting at Chubby’s on 12/23 and 12/30 to assist in handing supplies to the homeless

                    Convergence at Lion’s Den on 1/1/19

                    Gloomies at Keller Williams Downtown on 1/13/19

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