f3wuzntme – Page 2 – F3 Chattanooga

December 19, 2019

5 x 400 x 5

QIC: WuzntMe

Date: 12/19/2019

PAX: Prosciutto, Holy Kiss, Gecko, Burrito, Blindside, Kickback, Friar Tuck, Coypu

AO: SmackSaw?

Conditions

Cold and clear.

COP

Two laps around the track
SSH x20
WMH x 10
SSHx15
Forward Fold x10
SSH x10
LBAC x10
Seal Claps x10
SSH x 10
Don Quixote x10
Lewinsky x10

The Thang

Pick up your coupon and follow me…
Set up shop by the bleachers.
10 manmakers
20 merkins
30 Dips
40 reverse crunches
50 LBCs
then run a lap. Repeat x6.

After round one, to accommodate for time, we cut all totals in half. Made it through five total rounds before time.

COT

I’ve done a similar workout to this before, and I shared my sentiments as well. This is a you-v-you workout. And if you were focused only on yourself, you wouldn’t have noticed the man next to you that was going through the same strife, struggle, and difficulty that either you were, or were set to, go through. It’s easy as men to become isolated. But I challenge you to take a look around and see who is traveling the same road you are, and how you can encourage them. How is someone else encouraging you? The enemy wants you isolated and alone so he can have your wife, and take your kids. Don’t buy the lie that you must stay alone.

Moleskin

Burrito has ruined lasagna for everyone – even though Mama Pro said never to eat lasagna after 6. Requests to see the Heisman have been largely denied.

The men of SmackDown donated a trunkload full of clothing. Mad respect.
Prayers for families dealing with illness.

News

No workout on Christmas Day. Convergence on 1/1 at Lion’s Den.
Gloomies upcoming during the LSU/Ohio State game.

Recent Backblasts

December 12, 2019

WuzntMe gets Audited

QIC: WuzntMe

Date: 12/12/19

PAX: Uncle Fester, Swisher, FNG-Babel, Fissure, MaYhem, Chavez, Training Wheels, Peanuts, El Chapo, Jazzy Jag, Woodchuck, Iron Butt, Evita, Dolly, Swiperight, Swingset, Sidekick

AO:RidgeCut

Conditions

Cold and clear

COP

SSH x 25 IC
Teapots x 10 IC
SSH x20 IC
~Randy~
LBAC x10
Reverse x10
Chinook x10
Double Disco x10
~Recover~
Cellmates x4
SSH x15

The Thang

Mosey over to the hill behind the BX. Herbie/Ladders/Suicide incoming.
We have to climb Mt RidgeCut. BaseCamp lends itself to 10 stations. After each station, we return to Basecamp, then do the exercises for station 1 and station 2, then back to basecamp. Do this until we reach the summit. All exercises are x5 IC, each round, unless otherwise noted.

Basecamp:
Control Freak Merkins
1: Flutterkicks (MaYhem called cadence)
2: ShoulderTaps (Uncle Fester)
3: LBCs (Jazzy)
4: Royce Gracies (Fissure, though we only did four cos he kept ending cadence with some rendition of Geaux Tigers. His love for LSU is limitless)
5: Mercuries (Chavez)
6: Dips (Iron Butt)
7: Dying Cockroach (Sidekick)
8: Mtn Climbers (YHC
9: Hundreds (YHC)
10: CF Diamond Merkins (YHC)

Time.

COT

This serves as my one year anniversary with F3. Difficult to believe that it’s been that long, as I still think of myself as a “new” guy. Challenged the PAX to push themselves and invest in the group. You get out of it what you put into it, and I’ve seen my marriage, my role as a father, my professional life, and my finances all improve – and I believe it to be directly attributable to F3.

Moleskin

This was the first time Fissure posted for one of my workouts. Which is strange, since he let me Q at his AO, and even let me be an AOQ. He’s either very trusting, or downright irresponsible. I’m going with the latter.

He also sounded the gloomhorn in the middle of dips, directly next to me. It was a welcome reprieve from his morning breath.

News

New Year’s Convergence @ Lion’s Den
Gloomies, night of the LSU-Ohio State game

Recent Backblasts

December 11, 2019

Merry Christmas, Ya Filthy Animal

QIC: WuzntMe

Date: 12/11/2019

PAX: Toe Tag, Jazzy Jag, Escobar, John Doe, Deep Dish, Coldplay, Angel Hair, MaYhem, Peanuts

AO: Hacksaw

Conditions

Cold. Snow was on the ground.

COP

Mosey under the bridge and circle at sheriff’s lot.
25 SSH IC
10 Teapots
20 SSH IC
10 Forward Fold
15 SSH IC
10 WMH
10 Merkins IC

The Thang

Mosey to the pavilion. Grab a paver, and begin the following 12 Days of Christmas, as a Ladder-style exercise.

10 Manmakers
10 Curls
10 McCains
10 Consecos
BURPEES
20 Flutter Kicks
20 Mountain Climbers
20 LBCs
20 Shoulder Taps
20 Mercuries
20 Merkins
20 Lunges

Believe the Pax got to the seventh day, I believe.

Mosey back to the lot.
20 Freddies
20 Dying Cockroaches
20 LBCs

COT

This time of year is hard on a lot of people. Reach out to someone you know, and let them know you care about them. It may very well be the difference in someone’s life.

Moleskin

Grumbles about lack of warmups and ironpax. Digs at Clemson were also made.

News

Hoodie/jacket drive
Gloomies upcoming…

Recent Backblasts

December 3, 2019

Don’t Forget Why You Work

QIC: WuzntMe

Date: 12/03/2019

PAX: 9Volt, Mrs Baker, Sandwich, El Chapo, Clothespin

AO: The Battery

Conditions

Cold.

COP

Run around the dog park, back to the Hot Gate, and down to the flag.
25 SSH
10 WMH
20 SSH
10 Calf Stretch
15 SSH
10 Lewinsky (quad stretch)
10 SSH
10 Forward Fold
5 burpees

The Thang

11s on the bleachers:
Dips and Decline Merkins. Air chair until six is in.

Mosey to Hell Hill
20 squats
Bearcrawl Boilermaker up Hell Hill, with top man performing a burpee before last man begins bear crawl. Plank until your turn. Probably made 7 revolutions

Wall Sit for 60 count

Mosey to the pavilion, pick up a coupon
25 goblet squats
25 curls
25 goblet squats

Yoga mats for mary:
20 Flutter Kicks
20 Mercuries
20 LBCs
20 box cutters

Mosey the long way back to the flags
Time

COT

We just celebrated Thanksgiving, and had an opportunity to share time with friends and family. Now, it’s back to work. Don’t forget *why* you’re working as you bust your tail to finish up the year’s projects. The people in your life deserve the same energy and time that you put into your job. Remember, all the money in the world doesn’t buy you one extra second of time. Spend it wisely.

Moleskin

Bearcrawl Boilermakers suck. They’re even worse on Hell Hill.

This was a workout almost tailor made for DeepDish, but the man of the hour was absent.

Mrs Baker’s son Mustang is in the Navy, and currently in bootcamp. Word is that F3 is harder…

News

No F3 on Christmas, NYD convergence at Lion’s Den. Talks of a clown car to Knoxville for 12/23

Recent Backblasts

November 29, 2019

Carols at the Commons

QIC: Mayhem

Date: 11/29/2019

PAX: Red Tees, 9-Volt (R), Clothespin, Cavity Search, Peanuts, Money Ball, Bernie, Wuzntme, Deep Dish

AO: Hacksaw

Conditions

Great weather for F3! Cool mid 40s. No rain

COP

Mosey to flag pole and circle up

SSH x 21 IC; WMH x 11 IC; Don Quixote (Windmills) x 11 IC; Side Straddle Skips – CCW/Right x 11 IC; SSS CW/Left x 11 IC; LBAC forward x 11 IC; LBAC back x 11 IC; MNC x 11 IC; Chinooks x 11 IC; Shoulder Press x 11 IC; Worlds Greatest Stretch – Left leg forward – Hold IC x 11, WGS – R x 11 IC, 21 + 5 Penalty Burpees (Thank you Deep Dish!)

The Thang

Indian Run to Imagination Station Playground with extra credit if you can sing ‘Joy to the World’ while running – no takers (Had to go back to parking lot and frogger across the road since construction has path under road blocked)

Intermediate Upper Body Work

Pair up and find a place for pull-ups: Each PAX perform 5 Pull-Ups and 10 Merkins Each swapping out – 2 Rounds

Hallelujah Indian Run to Founders Hall Pavilion and each HIM grab a Concrete Paver off of pile and proceed to bottom of small hill behind Pavilion.

7s as follows

Round 1 – Manmakers with Pavers at bottom / Bernie up hill to large rocks/ Freeze Frame Mtn Climbers on Large Rocks / Mosey down until rep count flipped. Hold AG until 6 is in.

Round 2 (Had to modify to 5s for time) – Paver Squats at bottom / Bear Crawl Up (Lots of weeping and gnashing of teeth when this was announced) / Incline Merkins at top / Mosey down. Hold AG until 6 in.

Replace Pavers on pile and line up in parking lot for Snake Run (Indian Run weaving in and out) back to Domino’s Parking Lot.

Circle up for 5 MOM

Pointers/Bird Dogs – On hands and knees, raise opposite hand and leg straight out (like a hunting dog pointer) and hold 30 sec followed by reps of bringing elbow and knees together x 10 IC. Switch sides and do the same.

Pretzel Crunches R&L x 11 IC

100s x 20 IC

Time

COT

It’s Christmas Time!! Take time to consider Emmanuel (God WITH Us). Humbled himself and came to the earth He created to live among us and demonstrate ultimate love.

Due to F3 Brain, forgot to connect the leadership principle of “taking responsibility” in contrast to Adam . Adam made a mess and tried to run/hide from it (what BOYS do). Jesus came to clean up a mess he didn’t make (what MEN do)…but since I know everyone will read this back blast 😉 …there ya go!

Prayers for Pro’s Mom and 10yo son of a friend of mine (Isaac) diagnosed with leukemia a year ago. Has battled for the past year going through chemo and thought they had it licked. Testing from spinal tap check up last Monday revealed he has relapsed and appears worse than original. Will now need to begin even more aggressive treatment including bone marrow transplant and even then 5 yr prognosis is bleak…they are telling him today. :((

Moleskin

Indian Runs and crossing a street are not compatible. Bear Crawls to Christmas music apparently leaves one conflicted. Also, note to self…never ask Deep Dish for a 10 count or perform any exercises involving penalty burpees when he is present. Dude is a glutton for punishment!

News

Slow news day…

Recent Backblasts

November 14, 2019

DeepDish Doesn’t Do Hill City

QIC: WuzntMe

Date: 11/14/2019

PAX: Sinai, Kowbell, Ringwald, Uncle Fester, Red Tees, Sherlock, Candu, Deer Jack, Doghouse

AO: HillCity

Conditions

Chilly, but not too bad. Hunting gloves not needed.

COP

Mosey under the bridge
SSH IC x30
Forward Fold x10
SSH IC X25
Willie Mays Hayes x10
SSH IC X20
World’s Greatest Stretch x10, each side
SSH IC x15
Little Teapots x10 each side
SSH IC x10
Calf Stretch x30
~~SSH IC x5~~
Nope, 5 burpees on your own

The Thang

Mosey to the Blue Rhino – this serves as staging area.
5 burpees
10 lunges
15 LBCs
20 Merkins
25 squats
Run to Frazier ave and back
(x5)

Plank circle x 60

Mary –
Flutter Kicks x20 IC
Heel Touches x20 IC
Freddie Mercuries x20 IC
100s x10 IC
Time.

COT

This was a You vs You workout. You could go as fast or as slowly as you wanted. And if you only focused on yourself, you wouldn’t notice what the men around you were struggling or dealing with. You also wouldn’t notice who had come before you, or who was following in your footsteps. Take some time today and pay attention to someone else in your circle, and ask them how they’re doing. Maybe you have perspective on something that you can help them with. Maybe they’ve been there before you, and can offer advice to you.

It’s easy to get self-absorbed. But there are a lot of men traveling the same path you are, who either can help you, or need help from you. Be a brother.

Moleskin

DeerJack’s brother killed a hawk once, and also has been known to make a porcupine pot roast. This family is metal.

Red Tees had flashbacks to the mountain climbing routine we did back in June.

Uncle Fester and Doghouse set the pace.

News

Convergence at the BX on Saturday.
One year anny of Battery next Saturday.

Recent Backblasts

November 12, 2019

DeepDish Can’t Pick Coupons

QIC: WuzntMe

Date: 11/12/2019

PAX: El Chapo, Topless, Deep Dish, Clothespin

AO: The Battery

Conditions

Cold, wet, and nasty as all hell.
The most perfect Battery conditions of all-time.

COP

Run past the dog park, line up in the pavilion.

SSH x 20 IC
Forward Fold x10 IC
WMH x10 IC
Merkin x15 IC
LBAC x15 IC
Seal Claps x10IC
SSH x 20 IC

Run down past the dog park and around the cars to enjoy that Battery weather again. Circle back up at the Pavilion

The Thang

Rock’em
Grab a rock from the pile.
20 of each:
Curls
Shoulder Presses
Bent over Rows
Consecos
Modified McCains (hold boulder above head and step up on bench)
Rotate the rock to next man after every exercise to ensure we all suffer from Deep Dish’s inability to select coupons.

Intermission:
Plank for 60 count
20 Incline merkins
20 Decline merkins

Rock’em Rd 2
15 of each:
Curls
Shoulder Presses
Bent over Rows
Consecos
McCains

Second Intermission:
60 second plank
20 step ups
20 box jumps
20 toe merkins

Rock’em Rd 3
10 of each:
Curls
Shoulder Presses
Bent over Rows
Consecos
McCains

Mary:
LBCs x 20 IC
Hello Dollies x 20 IC
Plank for 1 minute
BBS x 20 IC
100s x 20IC

Time

COT

We all get up in the cold and wet to workout because it’s enjoyable, and kinda fun to rough it in these conditions. But there are a lot of people who *live* like this, and it’s getting colder and more uncomfortable outside. If you have a coat taking up space in your closet (and you do), then pass it along to an agency or charity that can use it.

Moleskin

The desire to go for a run in the sleet and rain was directly linked to Clothespin’s hatred for it.

I tried an exercise to hand the rocks back and forth, but it didn’t work. Nevermind on that one.

News

Convergence on Saturday at RidgeCut – no Battery. Talks of a clown car have been brought up…

One year Battery anniversary next week. BartScottCantWait.gif.

Recent Backblasts

November 8, 2019

Bass Ackwards Burn Out

QIC: Escobar

Date: 11/08/2019

PAX: ToeTag, FNG-Walkoff, Vaccine, Fissure, FNG-Peep Show, Walla Walla, Angel Hair, Peanuts, Threeskin, Mayberry, Sidekick, 9 Volt (R), Deep Dish, WuzntMe, FNG-Chavez, Money Ball, Bernie, John Doe, Mayhem, FastLane

AO: Hacksaw

Conditions

Cold with enough wind to have Old Glory flying high. And it got colder.

COP

Disclaimer Done. Took a mosey to the flag and made 2 circles around.

SSH x 30

LBAC x 10 forward and 10 reverse.

The Thang

11 Stations: Burpees, Coupon Swings, Coupon Curls, Bonnie Blair or Reverse Lunge, Peter Parker (meant to say perform on elbows), Aquamans, Coupon Goblet Squats, Crunchy Frog/Hammer combo 20 reps each and repeat, Incline Merkin, Coupon Alternating Foot Taps, Reverse Crunch.

90 seconds at each station to perform as many reps as possible with a lap around flag performed between stations. After 90 seconds, ran 1 complete lap around flag, stopped at the next station, and waited for whistle to start the next station.

Finished with:

Honeycutt stretch L/R x 10 each

SLOW WMH x 12

Little Tea Pots x 14

Forward Fold x 10

COT

Workout was inspired by the thought of us men burning out at times. We need to push ourselves so we can better understand where we burn out individually. Once we reach that point, it’s time to ask for help. Hearing about a local Marine committing suicide and leaving a family behind is something we need to do our best to prevent. Gave each PAX member a paper with my cell phone number and the suicide prevention hotline number if they ever feel the need for help.

Moleskin

My favorite twitter follow lately has been @LittleDebbie.

Their tweet on 10/16/19: “You can’t GIVE if you’re on EMPTY. Take care of yourself first so that you can take care of others.”

Plus, Christmas Tree cakes have arrived in stores!

News

Wasn’t really listening as I was handing out the paper with my contact info, but I’m sure they said something about something and something about convergence on 11/16 (surely they did).

Recent Backblasts

November 7, 2019

John McCain Did Bearcrawls in a Smoking Jacket

QIC: WuzntMe

Date: 11/07/2019

PAX: Pomade, Prosciutto, Blindside, MoneyBall, Burrito, Friar Tuck, FNG-Holy Kiss, Rogan

AO: Smackdown

Conditions

Cool. Around 50 at kickoff

COP

Lap around the track, circle up in the field.
20 SSH IC
10 Wesley Snipes in an Indians Uniform IC
20 LBAC IC
20 LBAC Reverse IC
20 Don Quixotes IC
3 Cell Mates
20 SSH IC

The Thang

Sevens on the Bleachers
Decline Dive Bombers – 1
Climb stairs
Dips – 6
Continue until numbers are flipped

Power Trio Dora
Mosey to middle of the field – hey cool, some cinderblocks.
Count off in threes – each group is a trio.
Man 1: Run a lap around the track
Man 2: Bear Crawl to the uprights and back
Man 3: 20 goblet squats, 10 manmakers, 5 John McCains
Rotate once Man 1 returns.

First Intermission:
Mosey to the concession stand/shed
Airchair and pass a coupon back and forth.
Pass the coupon again one cycle, drop and do five merkins, reclaim the airchair.

Power Trio Dora
Man 1: Run a lap around the track
Man 2: High Knees to the uprights and back
Man 3: 20 goblet squats, 10 manmakers, 5 John McCains

Second Intermission:
Mosey to the concession stand/shed
Airchair for a 60 count
Pass the coupon one cycle, five shoulder presses with the coupon

Indigenous People’s Run around the track

Circle up in the middle of the field for Mary
Flutter Kicks 20 IC
Mercuries 20 IC
Heel Touches 20 IC
100s 20 IC

Time

COT

CIRCLE OF TRUST: Told the Pax about my experience with F3, and how it’s made me better in most every phase of life. Encouraged them to stick with it, and make it the hardest thing that they do all day. This is a new AO, but it’s in very good hands with leadership from Pro and Whittler. Just keep coming back, and take the DRP.

BALL OF MAN: Blindside led us out, and earnestly.

Moleskin

Burrito is a talker. Despite YHC best efforts to smoke him out, he kept at it. But we’re totes def besties now.

I almost clocked Rogan with a coupon during first intermission.

News

Convergence 11/16 at RidgeCut
Thanksgiving workout at Hill City only

Recent Backblasts

November 6, 2019

Power of the LWD

QIC: Co-Q (John Doe, WuzntMe)

Date: 11/06/2019

PAX: John Doe, WuzntMe, Walla Walla, SwipeRight, Vaccine, Madoff, Toe Tag, MaYhem, Fastlane, Peanuts, Jazzy Jag, Escobar, FNG-Angel Hair

AO: Hacksaw

Conditions

Cool Brisk Fall Morning with a light fog over the open field

COP

Mosey – Grab Block from Hacksaw Stack – Mosey to Field

Side Straddle Hops – 25 (IC), Forward Folds – 10 (IC), Third Grade Exercises – 10 (IC), Willie Mays Hays – 10 (IC), Lil Baby Arm Circles – 10 (IC), Rev Lil Baby Arm Circles – 10 (IC), Side Straddle Hops – 25 (IC)

The Thang

10 Reverse Lunge to Front Raise Curl w/ Block

10 Plank Jack & Push Up to Leg Extension w/ Block

10 Half Press to Full Press w/ Block

10 Block Cleans

10 Sumo Squat w/ Raised Block

10 Lateral Lunges w/ Block

*Block Bicep Curls or Tricep Extensions while waiting on everyone to finish

**Repeat Exercises in cadence until time

WuzntMe Handoff-

Mosey to the bridge and back

20 goblet squats

15 man makers

10 John McCains

6 Consecos

Mosey to bridge

10 Goblet Squats

10 Man makers

10 McCains

6 Consecos

Mosey

10 Goblets

10 Man makers

10 McCains

6 Consecos

MARY

Flutter Kicks x20 IC

Heel Touches x20 IC

Freddie Mercury x 20 IC

Time.

COT

[Insert any wisdom you’d like to share]
[The “COT” aka the “CIRCLE OF TRUST” is the terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
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

Welcome to Angel Hair, a retired Marine. He started chirping a bit, but good-natured trash talk is always welcome. He let us know that we broke him. Like a limp, wet, small white noodle. Don’t taunt the Q…

News

Convergence at the BX 11/16, Battery anniversary 11/23, shirt link down – expect shipping soon.