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PFT And Tubthumping

QIC: Rug Doctor
Date: 03/16/2019
PAX: Billie Jean (Respect), Blowout, Bubbles (Respect), Deep Dish, Fastlane, Ms. Baker (Respect), 9-Volt (Respect), Rhythm, Schnitzel (Respect), Secret Sauce, Sidewinder (Respect), Swanson, Transplant, WuzntMe, FNG-Louganis, FNG-Annika Sorenstam
AO: The Battery

Conditions

Clear and 38F

The Disclaimer

If you’ve come here looking for professional fitness instruction, you’re at the wrong place.  Only you and your medical care professional know what limitations you have, exercise accordingly.  If you become incapicatated we will get you to your car.  With that being said, we know you have choices of where to suffer in the cold and at this un-Godly hour, so we thank you for choosing F3!  Now let’s “GET SOME”!

COP

Mosey from the flags to the end of the parking lot and line up single file.

  • A Skip down to the signs and back.
  • B Skip down to the signs and back.
  • C Skip down to the signs and back.
  • Butt-kicks down to the signs and back.

Cirlce Up.

  • SSH IC x 10
  • LBAC (Forward and Back) IC x 10
  • Windmills IC x 10
  • SSH IC x 12

The Thang

Bastardized PFT (with apologies to the U.S. Armed Forces in advance).  Each PAX paired off with a partner – one exercising the other counting.  The PAX was instructed that incomplete or poor form exercises would NOT count.
AMRAP Merkins in 2 Minutes
AMRAP Squats in 2 Minutes.
AMRAP Bent Knee Situps in 2 Minutes
AMRAP Burpees in 2 Minutes
1 Mile Run For Time
Results to be posted on Slack for all to see.
Mosey back to flags.
The Q played the song Tubthumping by Chumbawamba and each time the words “I get knocked down but I get up again” was heard the PAX was delighted in the fact that got to do a burpee. For those who are interested in knowing, that’s 28 burpees.

COT

CIRCLE OF TRUST: Curly’s Law from the movie City Slicker states that the secret to life is “one thing”.  What each man’s “one thing” or “why” is, is up to us individually to figure out.  Many men go there entire life and never understand their purpose for being.  Over the coming week, reflect and purpose that you will seek to understand your “one thing” whatever that may be.  Henry David Thoreau said, “The mass of men lead lives of quiet desperation”.  Don’t wait until you’re 50, 60, or 70 to understand your purpose and what motivates you to become everything God intended for you to be.  If you don’t know “why”, waste no time in identifying it and get busy doing what you were put on this Green Marble to do!
BALL OF MAN: Prayers for Swanson’s family as they struggle with caring for and the long-term care of his Grandmother.  Continued prayers for Fastlane’s M as they both provide care for her mother.  Continue to remember Don Duncan of NY who continues his fitness journey.

Moleskin

Other than the occasional groan and gas, the PAX was relatively quiet until Tubthumping which was embraced with great joy and enthusiasm.

News

  • Remember the Convergence at Veterans Park in Collegedale on March 30th.  NO WORKOUT AT THE BATTERY THAT DAY.
  • Starting Monday, April 1, we’ll be doing a Black Ops workout in the afternoons at 5:30pm (AO to be determined).
  • Starting Wednesday, April 6, we’ll be having an official new morning workout at the Battery at 5:30am at The Battery.

Recent Backblasts

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Wait A Minute…It’s Not Raining At The Battery

QIC: Sidewinder
Date: 03/09/2019
PAX: Deep Dish, Sunburn (Respect), FNG-Ralphie, 9-Volt (Respect), FNG-Schnitzel, Fastlane, Snooze Button, Rhythm, Mustang, The Count (Respect Respect), Mrs. Baker (Respect), Rug Doctor (Respect), WuzntMe
AO: The Battery

Conditions:

Amazingly enough it wasn’t raining.  It was wet though.

The Disclaimer:

 Welcome to the Pleasuredome!  I’m not a professional and you’re hear on your own accord, we don’t know what ails ‘ya, exercise at your own level of fitness, we’ll get you to your car if you get hurt.

COP

  • SSH IC x 25
  • Good Mornings IC x 25
  • SSH IC x 25
  • Little Baby. Arm Circles IC x 25
  • SSH IC x 25
  • Mosey to the Hot Gates (the arch at the beginning of the Greenway)

The Thang

The PAX began our beatdown at the Hot Gates by counting off and running out to the 11th lamp post.  Each PAX depending on their number would get to chose an exercise to perform starting with eleven at the last lamp post.  The PAX then ran to the tenth lamp post and performed ten of the respective exercise, nine at the ninth, and so on until reaching the Hot Gates. We were only able to get through four PAX before our time ran out.
Title of exercises or routine

  • Merkins 11, 10, 9, 8, and so on until we had run between 11 lamp posts and performed 66 Merkins.  The PAX then ran back to the 11th lamp post.
  • Dying Cockroaches 11, 10, 9, 8 and so on until we had run between 11 lamp posts and performed 66 Dying Cockroaches.  The PAX then ran back to the 11th lamp post.
  • Air Squats 11, 10, 9, 8 and so on until we had run between 11 lamp post and performed 66 Air Squats.  The PAX then ran back to the 11th lamp post.
  • Burpees 11, 10, 9, 8, and so on until we had run between 11 lamp posts and performed 66 Burpees.  The PAX then ran back to the 11th lamp post.
  • MARY – Captain Thors 11, 10, 9, 8, and so on until we had run between 11 lamp posts and performed 66 Captain Thors.

COT

CIRCLE OF TRUST:  As a manager, this time of year has a special significance for me as I have to conduct annual reviews which financially impact people’s lives.  While I understand that I’m reviewing the performance of those who work for me, I play a tremendous role in their success.   As leaders, we have a responsibility to make sure we are leading and not managing so that those who are subordinate to us are motivated, equipped, and have every opportunity to achieve success.  Lead from the front and lead by example, you never know what impact that will have on those around you.

BALL OF MAN: Prayers were requested for family members of The Count, Fastlane, Straight Jacket, and Ms. Baker.

Moleskin

There seemed to be an inordinate amount of Land Mines around the Greenway Saturday.  The definition of a Land Mine is: Any unwanted and unhygienic foreign object littering the Area of Operation that would cause the PAX to potentially strip off articles of clothing should they inadvertently wallow in or come in contact with while performing an exercise.  Common examples of Land Mines are dog turds and discarded prophylactics.

News

March 16, 2019 – PFT at The Battery
March 30, 2019 – Convergence in Ooltewah at Veterans Park – No workout at The Battery or The Landfill.

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Ciabatta, Suicides, and Sally

QIC: Rug Doctor
Date: 01/19/2019
PAX: Bubbles (Respect), Deep Dish, Fastlane, Mrs. Baker (Respect), 9-Volt (Respect), Rhythm, Sidewinder (Respect), WuzntMe
AO: The Battery

Conditions – 46F, Raining – A perfectly normal Saturday.

The Disclaimer – I am not a professional (which will be come evident as the morning progresses).  You are here voluntarily.  We don’t know what your fitness level is or if you have any existing medical conditions.  That being said, and in the future, please write your blood type and next of kin’s number on tape and adhere to some part of your body prior to future workouts.  If you fall out, we will summons LifeForce.

COP

Mosey from flags to lower parking lot next to Dog Park.

  • SSH x 19 IC (Since today’s the 19th everything will be done in 19’s (you can thank me later).
  • Abe Vigoda’s x 19 IC
  • SSH x 19 IC
  • Mountain Climbers x 19 IC
  • SSH x 19 IC
  • Copperhead Squats x 19 IC
  • SSH x 19 IC

Mosey up to pavilion.

The Thang

Ciabatta (Tabata F3 Style one minute at each station15-second rest between each station).

  • Squat Jumps
  • Jump Rope
  • Big Boy Situps
  • Goblet Squats
  • Overhead Press With Bands (Pick your poison – red, black, blue, or green for the manly men)
  • Renegade Rows with 15 or 20-pound dumbells
  • Alternating plank shoulder touches
  • Sandbag burpee clean and press
  • Alternating leg step ups with 30-pound litter jugs in each hand
  • Farmers carries with 30-pound litter jugs in each hand or 50-pound bird seed bag
  • Dips
  • Kettlebell swings with 30-pound sand bag
  • CMU Curls

Mosey to the parking lot for suicides.
Rinse and repeat circuit and suicides x 2 rounds.
Merkins with Sally – what a great song.
Mary – Dealers Choice:

  • Hello Dolly’s
  • Freddie Mercury’s

COT

“It’s not the critic who counts…” T.R.’s Man in The Arena speech.  Don’t listen to what other’s say, set your goals, get out in the arena, sweat, bleed, succeed, fail, try again.  At the end of the day, other’s won’t answer for your success or failures, you will.
BALL OF MEN:

  • Fastlane and his wife, as they provide care for her mother.  Pray for more good days than bad and healing.
  • Prayers for Mrs. Baker’s mother suffering from RA.
  • Prayers for Sidewinder’s mother and his wife as she provides car for her.  Facing another surgery and needs healing.

Moleskin

Believe it or not, there wasn’t a lot of mumble chatter this morning while we were partaking of Ciabatta.  There were however several mysterious puddles on the cold damp concrete and various guttural farm animal noises coming from the Pax at various times during the party.

News

  • PFT at The Battery March 9, 2019 – Be ready to set your baseline.  We’ll be repeating once every quarter.
  • Team OCR – Kingston, TN May 19, 2019 “Hardship Hill” to benefit Operation Enduring Warrior.
  • GORUCK Light “Battle of Baghdad” May 4, 2019 – Chattanooga, TN.

 

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Deep Dish’s VQ

QIC: Deep Dish
Date: 01/12/2019
PAX: Amnesia (Respect), Bubbles (Respect), FNG-Escobar, Fastlane, Mrs. Baker (Respect), FNG-Mustang, 9-Volt (Respect), Overboard, FNG-Peaches, Rug Doctor (Respect), Sidewinder (Respect), The Count (Respect), WuzntMe
AO: The Battery

Conditions: A balmy 39F and no rain!  Minimal mud.

The Disclaimer: I am not a professional, you are here on your own accord and we don’t know your physical limitations.  If you get injured, we’ll get you medical attention.

COP

  1. Side Straddle Hops IC x 20
  2. Little Baby Arm Circles IC x 20
  3. Reverse Little Baby Arm Circles IC x 20
  4. Mosey down past Tennis Courts and up to the top of Hell Hill
  5. Don Quixote’s (Windmills) IC x 20
  6. Merkins IC x 10
  7. Mosey to start of Greenway

The Thang

PAX ran to the 10th Lamp Post for 4 rounds stopping at each Post to do the following:

  1. Burpees 10, 9 , 8, 7, 6, etc. running between each post.
  2. High Knees 10, 9, 8, 7, 6, etc. running between each post.
  3. Merkins 10, 9, 8, 7, 6, etc. running between each post.
  4. Squats 10, 9, 8, 7, 6, etc. running between each post.

Ring of Merkins: Hold plank until moves to around circle doing 10 Merkins.
Mary:

  1. Little Baby Crunches IC x 20
  2. Freddie Mercury’s IC x 20
  3. Captain Thor’s IC x 20

COT

CIRCLE OF TRUST: Deep Dish shared with the PAX to not be afraid of stepping up and stepping out in leadership and taking on a Q!  You don’t get better you will get stronger.
BALL OF MAN: Prayers for Fastlane’s Mother-In-Law and his family as they move her in to live with and provide care for her.  Prayers for those with illness at home.

Moleskin

There may have been some Common Core Math used when calling cadence.  The Count is working on a workout/exercise to be named The Pelosi (we’re all anxiously waiting to participate).

News

Team OCR Kingston, TN May 19, 2019 “Hardship Hill” to benefit Operation Enduring Warrior.
 

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Hell Hill, CMUS, and Early Morning Date With Sally

QIC: Rug Doctor (Respect)
Date: 12/29/2018
PAX: Bubbles (Respect), Deep Dish, Fast Lane, Fissure, 9 Volt (Respect), Rhythm, WuzntMe
AO: The Battery

Conditions

Damp, foggy, and 39F.

The Disclaimer

I am not a professional.  Modify if necessary but push yourself.  If you’re injured we’ll get you to Tennova or another area hospital.

COP

Mosey to the Pavillion Parking Lot “Hallelujah Style”

  • Side Straddle Hop x 15 IC
  • Don Quixote x 15 IC
  • Side Straddle Hop x 15 IC
  • Monkey Humpers x 15 IC
  • Side Straddle Hop x 15 IC
  • Alternating Shoulder Taps x 15 IC
  • Side Straddle Hop x 15 IC
  • Mountain Climbers x 15 IC
  • Side Straddle Hop x 15 IC
  • Mosey to Pavillion Hallelujah Style
  • Dips x 15 IC

The Thang

Mosey to the bottom of Hell Hill “Hallelujah Style” to climb Everest

  • Lunge, squat, step to the flat area at the top of the hill.  For those ambitious enough to finish before the rest of the PAX hold a plank

Mosey down to CMU collection area at the beginning of the Greenway and select a Battle Buddy.

  • Each two-man team alternates moseying with CMU changing out at each lamp post until reaching lamp post number eleven.
  • Alternating with our partner, the PAX did one Merkin or one curl with the CMU.  Lamp post number two, two Merkins, two curls, etc. until reaching eleven Merkins, and eleven curls with the CMU.
  • Once completed, the PAX started the circuit again moseying between the lamp post and exchanging the CMU at each stop.  At lamp post one, the PAX performed one burpee and one overhead press with the CMU.  At the second lamp post, the PAX performed two burpees and whoever had the CMU performed two overhead presses.

PAX Farmer Carried the CMU’s to Sidewinders truck and loaded into the bed the Moseyed “Hallelujah Style” to the Pavillion.

  • Elbow planks to plank to the beautiful melody of Moby’s Flower Song “Sally”.
  • Captain Thors 1:4 Ratio of Big Boy Situps to American Hammers. OYO x 20.

COT

New Year’s Resolutions suck.  Daily progressive commitment and improvement are better than postponed perfection.  Don’t wait for some magical date on a calendar to start making yourself better.  Take baby steps now and the results care of themselves.  It’s a marathon, not a sprint.
BOM: Prayers for Fastlane’s Wife’s Grandmother, those traveling for Holidays, Fissure to continue to heal, Wuzn’t Me’s family dealing with the crud going through the house.

Moleskin

I don’t think Sally is a great date.   Other than a lot of heavy breathing, mubblechatter was non-existent.

News

Abscess will conduct a Q School at The Battery on 5 January 2019.  Be there!
Convergence 31 December 2018 at Hill City 5:30 AM.
Start the New Year off right, Tag-team Q Beatdown at the Landfill at 7:00AM 1 January 2019.

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Two Year Chatt Anniversary – Cleveland AO Launch

QIC: Abcess

Date: 11/17/2018

PAX: Angus, FNG-Blowout, FNG-Bubbles, Candu, Care Bear, Cheat Sheet, Choir Boy, Clone, FNG-Deep Dish, Doubt Fire, Ducktales, Fast Lane, Fissure, Geek Squad, Gisele, High Heels, FNG-Honey Badger, Lilly Dipper, Moondance, Pele, FNG-Powder Room, Prosciutto, Protractor, Ringwald, Rug Doctor, FNG-Rhythm, Sidekick, Sidewinder, Speed Bump, Steam Engine, Stinger, Tank, Threeskin, FNG-Twofer, Vila, VSquared, Whittler, Yukon Cornelius

AO: The Battery

Note: 39 HIMS

Conditions

Clear skies, heavy frost, 31° F

The Disclaimer

I am not a professional.  You’re here voluntarily.  Work hard, but modify as needed.

COP

Side Straddle Hops x 30

Imperial Squat Walker x 15

Tempo Squat x 10

Baby Arm Circles x 10 (Forward & Reverse)

Tempo Merkins x 15

Count Off 1,2,3,4

The Thang

Indian Run two lines with a medicine ball – Mosey to Parking Lot next to Tennis Courts.

Four Corners:

  1. Tricep/bicep x 25 with Babies, reverse bear crawl to the next corner.
  2. Presses/Squats with CMU x 20, lunge to the next corner.
  3. Carolina Dry Docks x 15 BBS x 20, broad jump to the next corner.
  4. Seal Claps/Overhead Claps x 20 with bricks, duck walk to the next corner.

Indian Run to Hell Hill.

Dora’s with Merkins x 100, Little Baby Crunches, and Star Jumps.  Run up, run down.

Mosey to the Softball Field.

Death Crawl to cones and Merkins x 3 at each cone.

Mosey to Pavillion.

11’s With Dips and Box Jumps

Mosey to Road with Suicide Burpees x 3 at each cone.

Circled up around the flags and finished with Flutter Kicks x 20, ATM’s, Peter Parkers, and Burpees x 10.

COT

Iron sharpens iron!  Focus on the men you know that need F3 and put them in an emotional headlock until they tap out and join the PAX!

Moleskin

Hell Hill may or may not have been responsible for three Pax Splashing Merlot.  Care Bear didn’t know if his legs were cold because he couldn’t feel them.  Word of wisdom to FNG’s, don’t give yourself a nickname during the COT – it can’t end well for you.

News

Join us for next weekend for launch weekend #2

Upcoming Qs

11/24 – Prosciutto
12/01 – Threeskin
12/08 – Sidekick
12/15 – Fissure
12/22 – Rug Doctor (LAUNCHED!)

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The Bear Went To The Landfill

QIC: Rug Doctor
Date: 10/27/2018
PAX: Ducktales, Early Bird, Fabio, Fissure, Free Candy, Geek Squad, Picasso, Prosciutto, Sidekick, Sidewinder, Steam Engine, Whittler, FNG-Tooth Fairy
AO: The Landfill

Conditions 52 F Misty

The Disclaimer – Explained “No fear in anyone thinking I’m a professional”, here voluntarily, work out at your own pace.

COP

Don Quixotes IC x 10, SSH IC x 20, Imperial Walkers IC x 10, Little Baby Arm Circles IC F&B x 10, Mountain Climbers IC x 10, Alternating Shoulder Taps IC x 20.

The Thang

The Bear Went To The Landfill

Moseyed up to the Soccer Field from the Parking Lot.

Bear Crawl Snake

The Pax formed a single file line at one end of the soccer field with enough space between each to bear crawl and snake through beginning with the last HIM at the back of the line until reaching the front of the line.  Initially started by dragging 30lb. sandbag (fail).  Pivoted and just had everyone bear crawl.  While one HIM bear crawled the rest planked or crab planked.

Moseyed down the bottom of the hill.

Modified Jacobs Ladder With Farmers Carry

Formed two lines facing the hill next to cat litter containers filled with sand ~ 40lbs. each.  First HIM farmer carried containers up to the top of the hill and performed 7 burpees while the rest of the Pax did bent knee sit-ups, Dolly Partons, Freddie Mercury’s, and other core work OYO and IC.  Everyone had the good fortune of making a trip to the top of the hill for burpees.

Moseyed up to the Soccer Field.

Bear Crawl Ring of Fire

Pax formed a circle around a ring of cones.  Assume bear crawl position and crawled around the circle twice (was originally going to be five times but…).  While Pax planked one HIM performed 7 Merkins.  Went around circle until all had the good fortune of doing their Merkins.  I believe Ducktales got baptized in the Spirit as he did clap pushups to show the rest of us how work is done!

Repeated Jacobs Ladder With Farmers Carry and Bear Crawl Snake

Moseyed back to Parking Lot

Finished Up On A Date With Sally

Pax formed a circle in Merkin position while Moby’s Flower Song played.  When Sally went up we went up, and conversely went Sally decided to go down we went down and held.  Some members modified into Al Gore’s.

COT

We’re the summation of the five people we spend the most time with.  Iron sharpens iron so chose who you spend the most time with well.  Surround yourself with those who hold you accountable, support, encourage, and help you reach your goals.

BALL OF MAN: 

Prayers for:
Pax members who have recently sired offspring!  Good job.
Pax members traveling to conduct hurricane relief work.
Pax members who have recently had family members involved in an ATV accident.
For the Red, White, and Blue.  GO VOTE – It’s a God-given privilege and if we don’t use it we’ll lose it.

Moleskin

  • Qing is as hard as it looks.  
  • Bear crawling looks better on paper than in living color.  
  • Picasso’s brother stated that he’s a bean counter, based on the childhood adventures he described I’d say he has a career ahead of him as a MMA fighter.  
  • Heard some mumble chatter about breakfast, bananas, and eating them twice, once early morning and again during the bear crawls.

News

Selfish Plug – CLEVELAND LAUNCH SATURDAY NOVEMBER 17!