Author: f3bestinshow

QIC: Best In Show

Date: 12/30/2019

PAX: Swipe Right, Vaccine, Iron Butt, Toe Tag, Escobar, Sidekick, Fastlane, Swingset, Moneyball, Mayhem, Red Tees, Dolly, Jabooti, Peanuts 

AO: Beast Ridge

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Conditions

50 degrees, 47 mph wind from the south…

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COP

YHC 55th birthday blast, so we kicked it off with 55 SSH. My heart warmed as all pax joined me in the count..

Then we moseyed around to the pavilion and continued with

Imperial Walkers

SSH

High knees

SSH

WMH

SSH

Forward fold/up dog/pike

SSH

 

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The Thang

Wheel of (mis) fortune… (TM Sidekick)

My creative juices were flowing while in vacation and I came up with the beta version of the WOMF. Basically a wheel divided into different exercises and counts. Spin the wheel and perform the exercise it lands on, so genius in its simplicity.

Burpees

Jump squats

Man Climbers

Plank jacks

Inch Worms

St Bernard squats (a crowd favorite)

Merkins

Freddy Mercury

After one round, took a mosey to the 2nd, 2nd light pole and back for another round, but this time the exercises were performed for 30 seconds! The flexibility of the wheel is its real power.

A short mosey back and we finished off with 55 LBC’s. See what I did there.

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Moleskin

This was my 3rd birthday celebration with F3. The impact on my life from this group has been great. Seeing the growth of this in Chattanooga and the surrounding areas gives me pride and makes me want to share it with others. Gonna do a better job of EH’ing in 2020!
ALWAYS let Iron Butt lead your prayers, what a  gift he has! 

This is the fastest I have ever posted a BB. Don’t get used to it  

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News

Convergence 1/1/20 at Lions Den. 7 am start.

1/4 /20 will be a super secret Black Ops AO at Brainerd Baptist North Georgia location. So pumped for this!

Sidekick has a hernia in his knee. We think Whittler can fix it….

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Recent Backblasts

QIC: Best in Show

Date: 11/18/2019

PAX: Peanuts, FNG Swisher, Mayhem, WallaWalla, The Count (respect squared) Swipe Right, Gru, Fastlane, Sidekick, Oiler, Sidekick

AO: Beast Ridge

A crisp mid 30’s start to the week. 

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COP : A quick 30 SSH and we move out to the stadium to check out all 6 rings of the BIS dog show.

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The Thang

Six rings of fun for the pax, each ring would have various exercises and for fun a jailbreak sprint between each stop. Finish up the first exercise in each ring and move on to the next

Ring 1 , incline merkins, decline merkins, box jumps

Ring 2, shoulder taps, St Bernard squats, High Knees

Ring 3, bear crawls, Bernie Sanders (uphill x4)

Ring 4 Burpees!

Ring 5, suicide sprints

Ring 6 Wall sits, donkey kicks, wall jacks

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COT

Ran out of time and didn’t get all the planned exercises in, but there was still plenty to go around.

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Moleskin

the strength of the fellowship of F3 has meant a lot to me. The impact of these men has been powerful for me.
enough of the mushy stuff…

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Recent Backblasts

QIC: Best in Show

Date: 09/30/2019

PAX: Early Bird, Mayhem, Jazzy Jag, Toucan, Wallflower, Fastlane 

AO: Beast Ridge

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Conditions

70, 183% Humidity 

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COP

A short mosey to loosen up heading over to the wet grass, because of course we would  

The Thang

Circled up and placed a deck of cards out on the table (ok, it was a milk crate) and explained the Deck Of Pain rules;

Each suit represents an exercise and the value of the card determines the number of the exercise performed 

Spades = merkin

Diamond= squats 

Club= American Hammer

Heart= SSH

Joker =5 Burpees 

each pax took turns drawing the card and leading the group in the exercise. It was apparent to the group YHC is no card shark as Jazzy had to point out twice the difference between a club and a spade….

 

great at fun and mumble chatter at my expense…

 

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COT

I enjoy the fact that the deck of pain offers an opportunity for all pax to engage in leading the group. Great mumble chatter opportunity too, and it was strong this morning 

 

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Moleskin

There is a saying about change; it is ugly in the beginning, messy in the middle, and beautiful in the end.

I am at the messy part, may stay there for a while too, but change is part of life, in business, family, personal. F3 has changed me, and continues to change me . 

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News

I hate WordPress. Prosciutto is my IT helpline

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Recent Backblasts

QIC: Best In Show 

Date: 8/26/19

PAX: Pebbles, Gaylord, Mayhem, Sidekick, Fastlane, Early Bird, Peanuts, Three Skin, Jazzy Jag, Toucan

AO: Beast Ridge

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70 degrees and 100% chance of drizzles

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COP

Knocked out 5 penalty burpees for a missing flag, a foreshadowing of things to come…then a little mosey to get us warmed up…

The Thang

After the mosey, I ‘splained to the group what we would be doing;

7 sets of 7 exercises with a increasing timed run in between each set; 7 Jump Squats OYO, 7 merkins, 7 Mtn Climbers, 7 Imperial Walkers, 7 Burpees OYO, 7 Shoulder Taps and 7 SSH, after completion of the 7 exercises we would run for 1 1/2, 2, 2 1/2, 3, 3 1/2 and 4 minutes, increasing the run time between each set, see what I did there.

Managed to get 5 sets in before we had to head back, along the way I introduced the Boeing Burpee, every time a plane took off from nearby Chattanooga Metropolitan Airport and Hair Salon, the group would perform 5 burpees! Lots of planes start leaving at 5:55 and judging  by the pax reaction they loved the Boeing Burpees! Lots of enthusiastic mumble chatter confirmed this. 

Back in time for some quick Mary, but since I waited a week to post my BB, I have forgotten what they were, but they were awesome.

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COT

We did this…

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Moleskin

Hope and Faith, you can hope for something, but you must also have faith. Whether it is faith in the Lord, faith in your fellow man or faith in yourself, if you hope for something, you must have faith that it will happen. And others hold faith in you, remember that as you go through your day.

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News

Convergence at the Beast for Labor Day. 7 am start, little warm up by yours truly followed by a Sidekick beat down!

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Recent Backblasts

QIC: Best In Show

Date: 07/22/2019

PAX: Home Alone, Sparky, Early Bird, Bud Light, Mayhem, Peanuts, Sidekick,  Threeskin, Gaylord, Yodeler, Jazzy Jag, Fastlane

AO: Beast Ridge

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Conditions

76 degrees, high clouds, 86% humidity, but it only felt like 85%….

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COP

Little mosey, followed by 22 SSH just to get the muscles lose and the blood flowing. Mosey was interrupted by a couple of pooches walking by, that equals 5 burpees in a BIS Q!

The Thang

Going with an HIIT or TABATA type thing, not sure what those are since I am not a professional….

AMRAP 30 seconds followed by 30 seconds rest

Squat

HIgh Knees

St Bernard Squats

Imperial Walkers

Burpees

Plank

Shoulder Taps

Merkins

Called an audible and took the PAX on a little mosey to find a wall to try out a little something new.

Found the wall, lined up and performed donkey kicks against the wall for 30 seconds followed by wall sits. times two. Early Bird found a sand bag and had a great idea to pass it around whilst performing said wall sit. Good call my friend. Lots of mumble chatter about pain or something…..

Another little mosey after this led us into a two loop Indian run right on over to the other pavilion for 30 seconds each of Dips, Incline Merkins and Decline Merkins because someone said we should do both, who am I to argue..

And the final mosey to finish up the festivities with 6 minutes of mary, things like flutter kicks, LBC, Hello Dolly, Freddie Mercuries, leg lifts and 2 pickle related exercises (not my choice, but left up the PAX, so hey….)

Finish!

Average heart rate 138…

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COT

After effects were the words that came to my mind while preparing this workout. Not just the after effect of the well planned and executed work out by a on-professional, but the after effect of F3. The after effect of the influence it has on us all, whether it is the physical after effect or the after effect that is the invigoration of male leadership in the community.

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Moleskin

Do not edit, someone gave me that idea….

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News

Mayhem VQ on Friday at Hacksaw!

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Recent Backblasts

QIC: Best In Show
Date: 04/01/2019
PAX: Early Bird, Fastlane, Peanuts, Threeskin 
AO: Beast Ridge

Conditions

Gale force winds, 34, shooting stars  

 

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COP

Some stretches to get the  ol’ joints loosened up.

Imperial Walkers IC x12

Merkins IC x 20

Plank Jacks IC x 12

American Hammers IC x12

Crunches IC x12

The SSH IC x20

* Note; The first letters in the COT spell “IMPACT”, that will come back to haunt you 

 

The Thang

After. An impactful warmup a short mosey over to the coveted shed where a couple of items awaited our arrival!

Somehow a concrete block was left at the pavilion as if we were supposed to use it, so we did.

While 1 pax sprinted with the block 25 yards, set it down and sprinted back the other Pax would perform various exercises, when the first pax returned the next pax would sprint 25 yards, retrieve the block and sprint back. So it goes until all pax have performed the sprint. The AMRAP exercises were;

Incline Merkins

Decline Merkins

Dips

St Bernard Squats

Bulgaria Split Squat

Step Ups

Phase II

Someone left a large rope behind also, may as well use it too  

While 2 Pax suspend the block with the rope, the other Pax perform wind sprints until someone splashed merlot  But these Pax were tough, and no one splashed so we all ran twice  

Seemed like a good time for an Indian run mosey back to the flag for some Mary 

Flutter Kicks

Boat Canoe (not sure which is which)

Drag Queen Dolly

Twisted Sister (new one from the silver sneakers workout, only those over 50 successfully performed all 12)

Freddie Mercury 

 

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COT

IMPACT was the theme. Got out and make an impact on others this week through your actions  

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Moleskin

By design this workout  was designed to encourage mumble chatter, and it was strong today!  Great start to the week.

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News

Vila at the BoneYard Tuesday!

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Recent Backblasts

QIC: Best In Show
Date: 02/18/2019
PAX: Fastlane, Fissure, Peanuts, Threeskin, Whittler
AO: Beast Ridge

Conditions

40ish, full moon peeking from high cloud coverage, hurricane force winds. Beautiful morning

The Disclaimer

I am Best In Show, modify, free will, let’s get better!
This ain’t Twitter

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COP

SSH 20
3rd grade ex 12
High Knees 12
SSH 20
Smashing Pumpkins (and the mumble chatter begins)
Fire Hydrants 10
SSH 20
Plank 12 count
Mtn Climber 12
Plank 12 count

The Thang

Mosey on over to the big parking lot where YHC had placed a stack of concrete blocks under the cover of darkness. Here we began the dance with that fickle lady Dora…..
Title of exercises or routine
First- Pax 1 takes control of the block and performed the following while Pax 2 ran a sprint down the lot and Bernie Sanders back then swapped up;
AMRAP
Curls
Merkins
Bench Press
OH press
Round 2- same as first except the runner carried the block while running and the other Pax did this;
AMRAP
Squats
Heel Raises
St Bernard Squats
Lunges
The mumble chatter was off the chart at this point  Dr Whittler and Threeskin discussed removing of masses and other gross medical stuff. Also the view of Fissures hernia surgery scar in the moonlight was quite magical, kudos to Whittler for a job well done!
Round 3-Pax 1 back on the block holding plank while Pax 2 performed some an work  Swap after each round;
LBC 20
Drag Queen 12
Flutter Kicks 12
Freddie Mercury 12
A little time left so we did another set of LBC, then missed back to the flag. Done!

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COT

YHC talked about how attributes of people have been discussed lately in my work life and it got me to thinking about the attributes of the HIM of F3, and how they make me want to be better. I am so far from perfect, but the men of F3 keep reminding me, that the reason we are here is to help each other realize others are here to help. Thanks to all of you for helping me to keep thinking, I can be better, I must be better.

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Moleskin

Fissure obviously has hair envy as he commented numerous times about the luxurious hair YHC has.

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News

Training Day Ooltewah date TBD
GOOSE VQ AT HILL CITY! Come on out!

QIC: Best in Show
Date: 01/28/2019
PAX: Fastlane, Jabooti, Peanuts, Sidekick, Whittler
AO: Beast Ridge

Conditions

Amazingly clear skies, 27 degrees, no wind
Perfect by F3 standards

The Disclaimer

Delivered fervently to the group. Modify. Be safe. Car.

COP

A short mosey to loosen the ligaments. Stopped under the light post and circled up
20 SSH
FORWARD FOLD
PLANK
UPWARD DOG YOGA THIINGY
PIKE
FORWARD FOLD
CALF STRETCH (THANKS WHITTLER FOR SPOTTING THE CURB)

The Thang

NOW THAT WE WERE SUFFICIENTLY WARMED UP WE BEGAN WHAT WOULD BECOME KNOWN AS……
THE CRUNCHY MERKIN MARATHON!
INDIAN RUN 1/4 mile
STOP. DROP. 25 MERKINS
MOSEY 1/4 MILE
STOP  DROP 12 LBC
INDIAN RUN 1/4 MILEISH
STOP DROP 25 MERKINS
MOSEY 1/4 MILEISH (abandons the Indian run about now)
STOP DROP 12 DRAG QUEEN DOLLY
CHICK FIL-A APPEARS IN THE DISTANCE, LOOKED LIKE A GOOD SPOT FOR 25 CURB MERKINS AT THE FRONT DOOR OF CFA. A LITTLE EH AND A RANDOM GUY DID THOSE WITH US!
TIME TO HEAD BACK REPEATING A FEW EXERCISES AND NUMEROUS 11 COUNTS. HAD TO FINISH WITH AN EXTENDED MOSEY AS WE TAN OUT OF TIME BECAUSE WE WERE HAVING SO MUCH FUN THAT INCLUDED 100 MERKINS AND A BUTT LOAD OF CRUNCHES!
FREE COFFEE TO ANYONE THAT COMMENTS THAT I DID THIS IN ALL CAPS….

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COT

YHC has been dealing with the recent loss of my Dad who unexpectedly passed away. So not a lot of prep time for words to share. However I did talk about how humbling the outpouring of condolences and calls and conversations about my Dad were. The common thread was his kindness, everyone brought that up. I encouraged the PAX to practice kindness this week. Random or planned, be kind to others.

Peace

BEST IN SHOW….