f3Picasso – F3 Chattanooga

July 29, 2019

Lion’s Den Mosey

QIC: Picasso

Date: 07/31/2019

PAX: Money Ball, Flash, Ohms, She Shed, Threeskin, BlindSide

AO: Lion’s Den

Conditions

Warm as I recall

COP

Mosey to parking lot

Side Straddle Hop x 25 IC

High Knees x 15 IC

Butt Kickers x 15 IC

Imperial Walkers x 16 IC

Mountain Climbers x 15 IC

Forward Fold x 30 seconds

Calve Stretch x 30 seconds

Side Straddle Hop x 25 IC

Mosey to the Yoga Area

The Thang

Indian Run x .25 miles

Mosey to the Yoga Area

Wheel of Merkin x 5

Plank Jacks x 15

Merkins x 10

Plank x 1 minute

Mosey to Home Side of Stadium

Pull Ups x 10

Dips x 15

Incline Merkins x 10

Pull Ups x 10

Decline Merkins x 10

Stadium Stair Jumps to the top

At the top, SSH x 25, mosey down

Indian Run to Visitor Side of Stadium

Stairway to 10

Decline Merkins x 10

Dips x 10

Incline Merkins x 10

Glute Bridges x 10

Left Side Plank x 10 Seconds

Right Side Plank x 10 Seconds

Plank x 10 Seconds

Dips x 10

Noodling for Catfish x 10

Wash on Wash off x 10

Mosey to Yoga Area

Mary

X’s and O’s

Flutter Kicks x 20 seconds

LBCs x 20 IC

Box Cutters x 10 IC

Plank x 20 seconds IC

COT

CIRCLE OF TRUST: 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

Recent Backblasts

April 30, 2019

Off to a Rocky Saturday

QIC: Picasso

Date: 04/27/2019

PAX: Back Pew, Cowbell, Fissure, Geek Squad, Hasbro, Iron Butt, Money Ball, Peanuts, Skitch, FNG-Song Bird, Venus

AO: The Landfill

Conditions

Real Nice Clark!

COP

SSH x 20 IC

Imperial Walkers x 15 IC

Baby Arm Circles x 10 IC , Reverse

Chinook x 15 IC

Leg Stretch x 10

Mountain Climber x 15 IC

Calve Stretch x 10 seconds, reverse

Cobra Pose x 10 seconds

Downward Dog x 10 seconds

SSH x 10 IC

The Thang

Mosey down to the bottom of the landfill

Wheel of Merkins (one, one, one, one, etc) x 48

Willy Mayes Hayes x 15

Wide Legged Forward Fold

Xs and Os

Mosey down to the middle parking lot

LBCs x 20

SSH x 20

Imperial Walkers x 20

Mosey up the grass knoll

Grab two softball sized rocks

Rocked Baby Arm Circles x 10, Reverse

Rocked Cherry Pickers x 10

Rocked Chinooks x 10

Rocked Shoulder Press x 10

Rocked Butterfly Press x 10

Mosey to the rock garden hill

Grab a decent sized rock

Hollow body hold while keeping rock held in front of head

Hollow body hold while keeping rock held up behind head

Hollow body hold while bench pressing rock

Hollow body hold with rock behind head, then crunch

Diamond Merkins on the rock

Mosey to the bathroom rock garden

Grab a grapefruit sized rock

Wall sits and hold rock out

Wall sit and lift rock up and down

Mosey to the love shack

Indian Run once around the field

MARY

LBC x 20

Box Cutter x 20

Flutter Kicks x 20

Hollow Body Hold x 20

Plank x 10

Cobra Pose

Downward Dog

Forward Fold

COT

Remember to recover. It’s just as important to have good recovery than the workout itself. Without recovery, the art is lost – Picasso

CIRCLE OF TRUST
BALL OF MAN

Moleskin

Wow, so much mumble chatter.

We learned that Geek Squad has an alien growing in his abdomen region.
Iron Butt had a great few jokes about rocks, stones, pebbles and the male crotchal region.
Venus lead us in a Chinook workout to burn some extra energy
Picasso let Hasbro and Fissure know that he now has a big green tractor he bought from his father

News

GoRuck Chattanooga Tough and Light is the weekend of May 4th. May the 4th be with all who is doing the events.

Recent Backblasts

April 10, 2019

Eat Your Prunes

QIC: Fissure

Date: 04/10/2019

PAX: Early Bird, Sidekick, Ducktales, Prosciutto, Free Time, Candu, Loan Shark, She Shed, Ohms

AO: Lions Den

Conditions

Low 60s and clear

Circle up
Forward fold x 20 IC
Duck walk three steps forward then back x 19 IC
SSH x 18 IC
Monkey humpers x 17 IC
Drop squats x 16 IC
Arm circles fwd/bwd, cherry pickers, overhead press, moroccan night club each x 15 IC
Carolina dry docks x 14 IC
High knees x 13 IC
Broad jump then hop back to start x 12 OYO
Asskickers x 11 IC
Lunges (alternating) x 10 IC
Wide high knees x 9 IC
Jump lunge squats x 8 IC
Burpees x 7 OYO
Burpee tuck jumps x 6 OYO
Merkins x 5 IC
Jack push-up x 4 OYO
Exploding push-up x 3 IC
Diamond merkin x 2 IC
Merkin x 1

3 laps of jogging curves, Bernie one straight away and sprint one straight away, recovery 10 counts in between

MOM

Dead Bug x 10 IC
Core rotations x 5 IC
Crunch and punch x 10 IC
Elbow plank rotations x 10 IC
Side plank crunch x 5 IC each side
Gorilla burpees x 10 OYO
Reverse climbers x 10 IC
V-sit crunch x 10 IC
Plank pike x 10 IC
Hip dips x 5 IC
Peter Parker in low plank x 5 IC
Shin touches x 10 IC
Lizard climbers x 5 IC
Bicycle crunch aka Freddie Mercury slow and extended to failure (Ohms was last man standing after the rest had to rest)

COT

My 100 year old grandfather passed away yesterday. He lived a long and full life so we’re not overly sad, but I couldn’t help but think about him as I planned for today. I looked up famous people to live to 100 and stumbled across this on George Burns:

“George Burns
1896-1996
In his appropriately titled memoir How to Live to be 100, the beloved entertainer shared a fitness and nutrition plan that wasn’t exactly groundbreaking. It consisted of a lot of stretches and walking, and a diet high in prunes. But he didn’t consider any of this the “key” to a long life:
“If you ask what is the single most important key to longevity,” he wrote, “I would have to say it is avoiding worry, stress and tension. And if you didn’t ask me, I’d still have to say it.””

Moleskin

YHC, Loan Shark, Prosciutto and Ducktales pre-rucked today’s workout and most of the chatter surrounded our fighting histories. Loan Shark and I mostly listened. Pro’s cousin, Frank Cafarella, developed a solid strategy when scrapping. You gotta act a little crazy. Say crazy stuff. Crazy eyes. Make them think twice, you know?

Our man Picasso has been stretched thin these days and needed a sub on q today. So you all have him to thank for 15 minutes of mary.

News

4/20 Goruck Tough prep workout before Landfill. Consult rucking channel on slack
5/3 Goruck tough and light in Chattanooga
8/23 Growruck in Atlanta area. Consult grow ruck channel on slack

Stay tuned for more information on launching an Ooltewah AO

Recent Backblasts

March 26, 2019

3 Is Better Than 1

QIC: Picasso
Date: 03/20/2019
PAX: FNG-Ball Boy, The Count
AO: Lion’s Den

Conditions

Colder than I thought…roughly 33 degrees.

COP

Mosey around the track – .25 miles

SSH x 20 IC

High Knees x 10 IC

Ass Kickers x 10 IC

Willy Mays Hayes x 10 IC

Good Morning Sunshines x 10 IC

Plank for 1 minute

Mosey around the track – .25 miles

The Thang

Title of exercises or routine

Stadium Dips x 10 IC

Stadium Incline Merkins x 10 IC

Stadium Decline Merkins x 10 IC

Mosey around the track – .25 miles

Wall sits x 20 IC

Wall sits x 20 IC with Joe Fraisers

High Knees x 10 IC

Ass Kickers x 10 IC

Plank for 1 minute

Mosey around the track – .25 miles

Stadium Runs

Inverted Pull Ups x 10 IC

Incline Merkins x 10 IC

Stadium Dips x 10 IC

Stadium Incline Merkins x 10 IC

Mosey around the track – .25 miles

MARY

X’s and O’s x 10

Plank x 30 seconds

Flutter Kicks x 2O IC

Pickle Pounders x 10 IC – Ball Boy almost lost it!!!

COT

I subbed in for Vila as a last minute notice only to show up to The Count and a FNG who was sort of lost and certainly confused about what he gotten himself into. I remembered thinking to myself “Where is everyone at?” and was a little discouraged. However, it ended up being really refreshing as the three of us got to know each other a little better and the workout was tailored in a way to learn from each other. 3 is better than 1 and 1 is better than none, but having a community to fellowship with is the greatest off all.

CIRCLE OF TRUST
BALL OF MAN

Moleskin

Ball Boy is a huge tennis player. Between him and Count I had no idea what they were talking about the whole time, so rather than name him after a tennis player…. Ball Boy was chosen.

Ball Boy’s sponsor, Magnum, was a no show. Bad boy!

Recent Backblasts

February 14, 2019

Valentine’s Day – Partner Special

seal

QIC: Picasso
Date: 02/14/2019
PAX: Ohms, Free Candy, Sunshine, FNG-Lil’ Debbie, Hobo, Skitch, Black Hat, Candu, Cowbell, Roadhouse, Money Ball, Back Pew, Iron Butt, Sidekick, Goose, Peanuts, Sunburn, Fissure
AO: Hill City

Conditions

Cold as Queen Elsa

The Disclaimer

I am not a professional. You’re here on your own will. Push yourself, don’t hurt yourself. Modify if necessary. We’ll help you back to your car if something happens.

COP

Mosey to the Great Hall
Good Morning Sunshines x 10
Willy Mayes Hayes x 10 IC
Baby Arm Circles x 10, Reverse
Quad Stretches, hold 10 seconds, swap
Leg/Back Stretches, hold 10 seconds, swap
Calf Stretches, hold 10 seconds, swap
SSH x 15 IC
Squats x 15 IC
Forward Fold…Hold

The Thang

Mosey to the SunDial
Music – Moby: Flower
Bring Sally Up – Merkin Version
Find Long Term Partner
Mosey to Mt. Midoriyama
Music – Marvin Gaye: Ain’t No Mountain High Enough
Ain’t No Mountain High Enough…even Mt. Midoriyama
– P1: Dip Iteration up stairs (1 first step, 2 second step, 3 third step…), jog to Mt. Midoriyama..Bernie Sanders up, jog down
– P2: WWII Sit Ups until P1 is done with Dips, LBCs until P1 is back down from Mt. Midoriyama
Swap
Music – Fergie: Fergalicious
Mosey towards Stage
Partner Shrug x 10, swap
Pickle Grinders x 10, swap
MARY
Music – R.Kelly: Bump N’ Grind
Small Pickle Pounders x 10 IC
X’s & O’s x 60 seconds
Pickle Pounders x 10 IC
Hello Dolly x 20 IC
Large Pickle Pounders x 10 IC

COT

Not much to say other than every Seal song is how we should act towards our partners. We shouldn’t have a holiday to remind ourselves of the love we should show to our partners or folks we care about. But we do have a holiday, and it’s a good reminder to get back to what matters……
CIRCLE OF TRUST
BALL OF MAN
Mumble Chatter

Ohms took home the entire big pickle jar….looks like there is still a lot of romance happening in the Ohms household
Fissure reminded YHC that the flag was not at Hill City. Ringwald is liable for the damages as a result of his fartsack next Hill City post
I could see a sparkle in Iron Butts eye today. Must have been Sally!
We brought Sally up and let her down easy
Candu was appreciative of the warmup. I appreciate Candu
Black Hat showed up anonymously like the Anon he is…..
The PAX were utterly confused about Pickle Grinders….they were worried…
Skitch got pulled into a ménage à trois. Valentine’s Day does that to some folks….

January 12, 2019

It’s Monday Already?

QIC: Picasso
Date: 01/07/2019
PAX: Fissure, Geek Squad, Loan Shark, Mr. Clean, Radiohead
AO: The Huey

Conditions

Cool and chill, like a jazz band

The Disclaimer

I’m not a professional. Neither are you. Be smart with how hard you push. If you push too hard that is your fault and you cannot sue us. We will be glad to help you back to the car.

COP

Mosey around the track
SSH x 25 IC
Mosey to the back parking lot
SSH x 25 IC
Calf stretches x 20 seconds
Stuck windmills x 10 seconds, each leg
Willy Mays Hayes x 10
Cobra Pose x 10 seconds
SSH x 10 IC
Downward Dog x 10 seconds
Forward Fold x 10
Back Stretches x 10 seconds
Hip Stretches x 10 seconds
Mosey to the racing part of the back parking lot

The Thang

Tired and beating down from the “TUFF MUFF” two days before, everyone was eager to do planks
Karaoke 50 yards, then back [Loan Shark gave it his best]
Partner Exercises
P1: High Knees to end of parking lot, Ass kicker back
P2: Hold Plank
Swap
P1: Karaoke to end of parking lot, Karaoke back
P2: Hold Left Side Plank
Swap
P1: Jog to end of parking lot, Sprint back
P2: Hold Right Side Plank
Swap
P1: Imperial Walker to end of parking lot, Jog back
P2: Hold Glute Bridge
Curb Dips x 20 IC
Mosey to the Basketball Track…..yes, I said Basketball Track
Plank x 10 Seconds
Left Plank x 10 seconds
Right Plank x 10 seconds
Glute Bridge x 10 seconds
Table Saws x 10, each leg
Superman x 15 seconds
Sea Turtles x 15 seconds
4 GOALS
P1: Imperial Walkers, Squats, Merkins, Toe Merkins
P2: Hold Plank
Jump over the raging creek!!!!!! Mr. Clean made that creek his mop!!!!
Wall Sit x 20 IC
MARY
Hollow Body Hold x 15
Fissure Kicks x 15
DONE

COT

@drimback aka Geek Squad stepped up and gave a great message on not selling yourself short as a leader. If you are out in the gloom or putting sweat in somewhere else and leading the effort, don’t sell yourself short. You are making everyone better by putting forth the effort.
CIRCLE OF TRUST: 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]
MUMBLE CHATTER
“If Clemson beats Alabama, I’ll buy each F3 PAX a beer” – Fissure

December 17, 2018

Tri Harder

Image result for the rock quotes hardest worker

QIC: Picasso
Date: 12/17/2018
PAX: Cable Cutter, Ducktales, Geek Squad, Mr. Clean, Radiohead, FNG-Truck-Yeah, The Count
AO: The Huey

Conditions

36 degrees

The Disclaimer

I’m not a professional. Work hard but smart.

COP

Mosey around the Track (.25 miles)
SSH x 25 IC
Willy Mays Hayes x 16 IC
Mountain Climbers x 15 IC
Peter Parkers x 10 IC
Baby Arm Circles x 15 IC, Reverse
Shoulder Press x 15 IC
Ass Kickers x 15 IC
High Knees x 15 IC

The Thang

Picnic Table Dips x 15
Incline Merkins x 10
Picnic Table Dips x 15
Incline Merkins x 10
Picnic Table Dips x 10
Incline Merkins x 10
Wall Sit x 20
Picnic Table Dips x 10
Incline Merkins x 10
Mosey to Back parking lot
Karaoke to and back
Curb Dips x 15
Bernie Sanders to and back
Curb Dips
Karaoke to and back
Mosey to the Tennis Court
Tennis Court Shuffle x 3
Plank x 60 seconds
Parker Peters x 10
Infinity Plank with associated lifting of certain appendages
Tennis Court Shuffle x 2
Mosey to the B-Ball Court
Circuit Training [each group of PAX goes thru the circuit twice]
2 PAX – Bench Dips
2 PAX – MERKINS
2 PAX – Sprint
2 PAX – Plank
Mosey to the Octagon Arena
4 PAX hold Plank
4 PAX do undetermined amount of Dips
Rotate 4 times
MARY
LBC’s x 40
Swing Crunches x 10
Freddy Mercury’s x 25

COT

The motivational talk was cut out due to the disorganized fashion of the COT today. It’s a Q’s responsibility to ensure that the post runs smoothly and in some orderly fashion. Especially for the new guys who may not be familiar with the process.
“Success at anything will always come down to this: focus and effort. And we control both.” – Dwayne Johnson
Try harder. Stay focused. Be consistent. Become better.
Mumble Chatter
“They took down the watchtower” – Mr. Clean
“No talking if you can’t do a proper plank” – The Q
“Let me go get my camera fellas” – The Count
“Does the camera count cadence” – DuckTales

December 10, 2018

Embrace The Suck

QIC: Picasso
Date: 12/10/2018
PAX: Cable Cutter, Ducktales, Geek Squad, Mr. Clean, Poacher, RadioHead, Truck-Yeah (FNG), The Count
AO: The Huey

Conditions

30 degrees and wet

The Disclaimer

I’m not a professional. Work hard but smart.

COP

Mosey around the Track (.25 miles)
Prosciutto’s Gold Chain x 10 IC
Good mornings x 10 IC
Baby Arm Circles x 10 IC
Mountain Climbers x 10 IC
SSH x 10 IC
Moroccan Night Club x 10 IC
Mosey around the Track (.25 miles)
Should Press x 10 IC
Butterflies x 10 IC
Cherry Pickers x 10 IC
Baby Arm Cirles x 10 IC
Fairy Flyers x 10 IC
Curls x 10 IC
Prosciutto’s Gold Chain x 10 IC

The Thang

COT

“If you have ANY mental toughness, if you have any fraction of self-discipline; The ability to not want to do it, but still do it; If you can get through to doing things that you hate to do: on the other side is GREATNESS ” – David Goggins
CIRCLE OF TRUST
BALL OF MAN

November 27, 2018

Break Thru Your Wall

QIC: Picasso
Date: 11/27/2018
PAX: Cable Cutter, CANDU, Flemish, Goose, Ohms, Snookie, Speed bump, Sunshine, Ringwald, Threeskin, Whittler, VSquared
AO: Hill City

Conditions

29 degrees and clear.

The Disclaimer

This is F3. We assume no responsibility to for the actions you bestow upon Hill City. Keep it smart, don’t push yourself to the max and we will help you if needed.

COP

Great Hall
SSH x 25 IC
Mountain Climbers x 15 IC
Squats x 15 IC
Smurfjacks x 10 IC
SSH x 20 IC
SSH x 10 IC
Mountain climbers x 15 IC

The Thang

Sushi Nabe Baby
WWII Sit-ups x 25
Makhtar N’Diaye x 10 IC
Short Weather & Ice Cream
Clumpie Monkey Humpers x 15 IC
Calf raises x 25 IC
Walgreen Stock Up
Merkins x 10 IC
Windshield whippers x 20 IC
Alternating shoulder taps x 20 IC
Longhorn Roundup
Low wall sits
Big derkins
Publix Be Playin’
High knee runs
Ass kicker runs
Karokoe left
Karaoke right
Kent Street Wall
Sprint Halfway, Bearcraw X 10 yards, Sprint to top….descend
Sprint halfway, Bernie Sanders halfway
Forrest Avenue Folly
Descend…..
Derkins x 10 IC
Incline Merkins x 10 IC at Bottom
Chestnut’s Roasting on an open Walnut Bridge
One Armed Pickle Pounders x 5 IC Alternate Arm
Plank x 60 seconds
Chronicles of Narnia
Dips x 20
SSH x 20
Pull-ups x 10
MARY
X’s and O’s x 20
Freddy Mercury’s x 15 IC
LBC’s x 20 IC

COT

“We all have walls. We all hopefully get thru them at some point no matter how tough they are on us. One of the most important ways to get over whatever wall you are facing is to reach out or discuss it with a brother, friend, or someone who understands. No matter how impossible it seems to break thru the wall, having someone there by your side may be the best thing you will never realize.”
CIRCLE OF TRUST
BALL OF MAN – Moment of Silence

Moleskin

Fissue wasn’t at the Post. Let’s see if he reads this.
Goose puked up his Napa Valley Bud Light
Lots of mumble while we do Derkins next to the exhaust pipe of a running Semi

November 7, 2018

Call The Plumber, These Pipes Are About To Burst

download

QIC: Picasso
Date: 11/7/2018
PAX: Ohms, Geek Squad, Mr. Clean, Prosciutto, Whittler, Milkman, Radiohead
AO: Lion’s Den

Conditions

48 degrees

The Disclaimer

I’m not a professional. Work hard but smart.

COP

Good mornings x 10 IC
Baby Arm Circles x 10 IC
Mountain Climbers x 10 IC
SSH x 10 IC
Moroccan Night Club x 10 IC
Should Press x 10 IC
Butterflies x 10 IC
Cherry Pickers x 10 IC
Baby Arm Cirles x 10 IC
Fairy Flyers x 10 IC
Curls x 10 IC

The Thang

4 x 4s – Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. “One” is completed when returning to the standing position with arms raised. Wash, rinse, repeat.
Prosciuttos Gold Chain x 10 IC – Reach both hands behind head like you’re taking off a gold chain and bring your hands back to the front. Rinse and Repeat
Annies – Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm.
Seal Crawl – Bear crawl using only your arms. Drag your feet like a seal’s flipper!
Bat Wings – 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Everything is on a 4-count
Prosciuttos Gold Chain x 10 IC
Blades of Steel – Start in plank position with hands directly under shoulders, keeping arms as straight as possible. Slowly perform merkin with only your shoulders doing the movement, no bend in your elbows.
Dancing Bears – Hands and feet on the ground, lift left leg and right arm to an uncomfortable height, then back on ground. Lift right leg and left arm to an uncomfortable height, return to the ground.
Derkin x 10 IC – Decline Merkin
Dips x 20 IC
Prosciuttos Gold Chain x 10 IC
Floyd Mayweather – From a basic plank position, raise one hand off the ground and punch across, behind and under the opposite arm
One Arm Pickle Pounders x 10 IC
Alternating Shoulder Taps x 10 IC
Balls to the Wall x 10 Sec..repeat x 3
Prosciuttos Gold Chain x 10 IC
Randys – With arms straight out but with face palms down, move arms up and down 6 to 12 inches in cadence.
Supermans x 20 IC
360 Planks + 1 Werkin – Rinse and Repeat 10 times
Underdog x 10 – Under bar pullup
Prosciuttos Gold Chain x 10 IC
MARY
X’s and O’s
Big Boy Situps
LBCs
Hollow Body Hold
Side Plank Left
Side Plank Right

COT

Winter Tip # 1: Just like your arms, you want to ensure your pipes don’t get frozen during the winter. Ensuring a constant flow and heat around the pipes will keep them healthy and functioning all winter long.
CIRCLE OF TRUST
BALL OF MAN