Author: Dundee

QIC:  Dundee

Date: 8/22/2023

PAX:

AOL, Bobbitt, Hurt Locker, Peffercorn, Plucker, Term Limit, Thin Mints

AO: Flintlock

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Conditions

Perfectly clear morning.

Temp: 74 degrees

Humidity: 95%

Visibility: 100%

Visibility of Plucker’s future wife: 0%

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COP

Standard round of 30 SSHs, 10 WMHs, 10 3GEs, shoulder blasters

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The Thang

It would be great to come up with a title for this workout. How about something clever, yet accurate? Let’s go with

Multiple Rounds of Exercises
Pax are given one exercise and a rep count to do. Everyone works towards that total, but when the first pax reaches it, he announces “Recover” and all pax stop where they are and jailbreak to the opposite end of the parking lot (approximately 100 yards). The rounds were:
50 Blockees
100 Gas Pumpers with block – gas pumper with the legs, overhead extension with the block
100 Curlz for the Girlz (just the tip edition) – gripping the block in the front with just the fingers and thumb
100 Goblet Squats
100 Merkins

After running the last jailbreak, pax migrated to a wall for a round of 20 chicken peckers and a wall sit for the six.

The last 90 seconds were filled with LBCs in cadence and 15 leg raises.

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COT

YHC mentioned a moment of correction another pax gave him after a previous COT (thanks to Sunscreen for the candor). Rather than (or at least in addition to) giving someone a hard time for a soft commit, make the effort to find out what’s really behind it. Is it really an a premeditated absence in search of an excuse, or is the pax truly wanting to be in the gloom and struggling with something else.

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Moleskin

F3 Nation lists Flintlock as a ‘boot camp’ style workout, but that’s only because ‘exercises performed while hoping and waiting for one specific jogger’ wasn’t an option. Other joggers passed by, their qualities assessed only as “her/not her.” There might be a COT in there somewhere.

“Your COT better be good after this.” – anonymous

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News

Iron Pax approaches.
There is a Convergence hosted at The U on Labor Day at 6AM.

QIC:  Dundee

Date: 11/12/2021

PAX: Blindside, Roomba, Transplant

AO: Lions’ Den

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Conditions

At 43 degrees, it was warmer than forecasted. Heavy fog relocated the workout from the track to a slightly more well lit area in the parking lot.

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COP

• 5 Penalty Burpees for the missing flag
• 25 SSHs IC
• Forward Fold OYO
• 10 Willie Mays Hays IC
• 10 Little Baby Arm Circles
• 10 Little Baby Arm Circles, reversed
• 15 Seal Claps IC
• 15 Cherry Pickers IC
• 15 Windmills IC
• 25 SSHs IC
  

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The Thang

Six cones were setup about 30 yards from the starting area. Three cones were standing, three were laying down. PAX split into two teams (Roomba and Dundee on one side, Transplant and Blindside on the other). At the starting area, each pax did the prescribed number of reps of an exercise (see below) then ran to the cones. Team one turned a cone down, team two turned a cone up. PAX then returned the start and repeated the process for the duration of the round. Each round was five minutes. At the end of the round, the team with the most cones facing their assigned direction won. Winners of each round did five burpees. Losers did ten. Because a tie is like kissing your sister, everyone did ten burpees in the case of a draw. This might confuse some so to clarify: outside of Tennessee, kissing your sister is regarded as a bad thing.

• Round 1: 10 Donkey Kicks — Roomba and Dundee took the first round
• Round 2: 10 Merkins — Blindside and Transplant took the second round
• Round 3: 25 Gorilla Humpers — A draw.
• Round 4: 20 LBCs — A draw.
• Final round: 10 elbow-to-knee squats — It came down to one cone. Team Blindside and Transplant get the win.

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COT

Of all the traits of a good leader, the most important is Love.

A true leader loves his mission more than himself. Making your purpose a higher priority than your wants and desires inspires those that follow you to do the same.

A true leader loves his people more than himself. Loving those you lead more than yourself frees builds trust.

A true leader loves character more than himself. The F3 term for “character” is “virtue” and it’s defined as doing what is right when what is wrong would be easier and with very little consequence. If those that follow you see you value character, they are freed to display character as well.

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Moleskin

“Beatdowns like this are why people avoid your workouts.” It was intended as a compliment and one that made YHC’s morning.

Soundtrack:
https://open.spotify.com/playlist/3Y67S8zQVb5dKCXyW0mS7l?si=791abc86a6644206

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News

Thanksgiving Convergence will be at Hill City at 6 AM. PAX are encouraged to register for the Grateful Gobbler 5K that will follow.

Chubbie’s Homeless Ministry every Monday night at 5:30.

Letters to Troy Smith signup is ongoing. See the pinned post in the 3rd F channel on Slack.

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Recent Backblasts

QIC:  Dundee

Date: 08/10/2021

PAX: Blindside, Doodle, FNG-Hookah, FNG-Scholar, Moneyball, Hansen, Rodeo, Sir-Mix-A-Lot, Sunburn, Tripple, V-Squared, Waterfall

AO: Boneyard

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Conditions

72 degrees, Dew point of 60 degrees. Sweat angel weather

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COP

SSH – 25 IC
WMH – 10 IC
3GE – 10 IC
LBAC – 15 IC
LBAC(R) – 15 IC
MNC – 15 IC
SC – 15 IC
CP – 15 IC
OHC – 15 IC

5 Bus Burpees

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The Thang

Pax paired off for Doracides … three cones spaced out approximately 10 yards.

First Pax starts doing reps of the following exercises:

• 200 Merkins
• 300 Reverse Crunches
• 400 Squats
• 300 Imperial Walkers
  
  Second Pax runs to first cone, does a burpee, and returns; then runs to second cone, does two burpees, and returns; then runs to third cone, does two burpees and returns. After third cone, Pax switch places until all reps of an exercise are done. If a pair finishes before the rest of the Pax, they partner up to help that group complete their reps.

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COT

As an organization whose primary mission is to invigorate male leadership, it’s worth taking the time to test ourselves on whether what we are doing is good leadership or not. That test is love.

Do I love the mission more than myself? If you love the purpose — the goal — and hold it as more important than your own motivations, those you lead will also embrace the mission.

Do I love my people more than myself? If you love the people who follow you more than you love yourself, they will further embrace the mission and everyone moves in the same direction.

Do I love character more than myself? F3 refers to character in this sense as “virtue:” choosing to do the right thing when doing the wrong thing would be easier without severe consequence. If you choose virtue, your team that loves the mission and feels your respect will also choose virtue. As the leader, making the right choice provides them cover to do the same.

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Moleskin

Had YHC prepared a different COT, he might not have “noticed” the next two buses that went by. Few things suck like having to do burpees in the middle of a burpee beatdown.

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News

Convergence Saturday at 8 am at Miller Park. Breakfast and blood drive to follow. All donations go to the fund for Captain Wafer’s daughter, Lorelei. If you can donate early, please do so. Just mention F3 and Blood Assurance will donate $5 to the fund as well.

QIC:  Dundee

Date: 7/16/2021

PAX: Abacus, AOL, Cooter, Ducktales, El Chapo, Escobar, Flemish, Full Moon, Happy Ending, M.I.A., FNG-Mr Burns, Picabo, Pipeline, Ramrod, Rollback, Slim Shady, Sousa, Toe Jelly, Top’Em, Uncle Joe, Vaccine, WeBlow, FNG-WhistleStop, WuzntMe

AO: Hacksaw

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Conditions

70 degrees and a palpable humidity. No rain, but the dew on the ground made up for it.

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COP

Mosey with block to field by flags

• SSH 25 IC
• WMH 10 IC
• 3GE 10 IC
• Shoulder blasters – LBACs x 13, LBACs reverse x13, OHC x13, MNC x13, SC x13, CP x13

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The Thang

Pax split up into four teams. Each team traveled to a corner 50 yards from the center and did reps until every member of the group completed them or the group total equivalent. Completing the reps, the whole team ran back to the middle and got into a plank. First team to get all members back and in a plank won the opportunity to continue to hold plank while the rest of the teams did 5 burpees.

Round 1 – Rifle carry to the corner, do 25 kettle bell swings, run back to middle
Round 2 – Bear crawl to the corner, do 50 shoulder presses with coupon, run back to middle
Round 3 – Bernie to the corner, 75 toe merkins, run back to middle
Round 4 – Lunge to the corner, 100 curls, run back to middle
Round 5 – Jailbreak to the corner, 75 block squats, run back to middle
Round 6 – Duck walk to the corner, 50 pickle pointers with block, run back to middle
Round 7 – Run to the corner, 25 merkins, run back to middle

After the 7th round, PAX paired up. Facing each other in the plank position, PAX played paper-rock-scissors.

Round 1 – Winner: 1 merkin, Loser: 1 burpee, Draw: both do 1 merkin
Round 2 – Winner: 2 merkins, Loser: 2 burpees, Draw: both do 2 merkins
Round 3 – Winner: 3 merkins, Loser: 3 burpees, Draw: both do 3 burpees
Round 4 – Winner: 4 merkins, Loser: 4 burpees, Draw: both do 5 burpees
Round 5 – Winner: 5 merkins, Loser: 6 burpees, Draw: both do 7 burpees
Round 6 – Winner: 10 merkins, Loser: 10 burpees, Draw: both do 10 merkins AND 10 burpees

Final 30 seconds, Sousa led a round of Aquamen (Aquamans?).

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COT

YHC discussed what an HC really means: a commitment to getting better for yourself, your M, your 2.0, your brothers in the gloom, and your community. Matthew 7:28-29 talks about how Jesus spoke with authority in a way that was recognizable by the masses. They witnessed him speaking just as they had witnessed others but when he spoke, it rang true because they could tell he wasn’t just telling them how to act, he was showing them who he was. It’s a difficult distinction to draw, but when you are EHing that potential FNG, they can sense your commitment in the gloom.

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Moleskin

Fresh mown grass and a heavy coat of dew made for a delightful beatdown on the lawn.

“50 pickle pointers.”
“What if I did pickle pointers last night?”
“Fine, you can do three less.”

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News

Fallen Five convergence tomorrow at the dam (the Dame, Hot Dam, etc.); 0700 startex with a Gretel beatdown followed by ruck to the recruitment center with additional beatdowns along the way.

August 17 Blood Drive event coming up for Captain Wafer’s daughter at St. Peter and Paul Basilica downtown Chattanooga. Region-wide coffeteria being planned prior. Signup for an appointment to donate at http://bloodassurance.org/Lorelei

QIC:  Dundee

Date: 07/07/2021

PAX:  8 Seconds, Boner, Chunks, Cleaver, Happy Ending, NordicTrack

AO: Detention

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Conditions

A very light, very welcome drizzle. It was as if the sky just couldn’t hold even a drop more humidity and started sweating itself.

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COP

Mosey with a coupon to the bottom of Mt. Crushmore.

SSH 25 IC
WMH 10 IC
3GE 10 IC
Shoulder blasters
Imperial Walkers x 15

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The Thang

Round 1:
50 curls with the coupon.
Rifle carry to the top of the hill.
50 more curls.
Hold plank for the six.
Mosey down the hill unencumbered.

Round 2:
50 pickle pointers.
Bear crawl to the top of the hill.
50 more pickle pointers.
Hold plank for the six.
Mosey to the bottom of the hill with the coupon.

Round 3:
50 shoulder presses with the coupon.
Lunge with coupon to the top of the hill.
50 more shoulder presses.
Hold plank for the six.
Mosey down the hill without coupon.

Round 4:
50 mountain climbers (hard count).
Bernie Sanders up the hill.
50 more mountain climbers.
Hold plank for the six.

Round 5:
50 pickle pounders.
Jailbreak up the hill.
50 more pickle pounders.
Mosey back to the flag with coupon.

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COT

YHC was proud to name NordicTrack as co-AOQ for Detention. Reliable, consistent, faithful, his Q workouts always focus on leaving no man behind and no man where you found him — he’s the definition of a HIM that should lead an AO forward. Detention is in good hands.

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Moleskin

YHC debated bringing a soundtrack and decided against it. It was the wrong choice. We tried to fill in with some a capella, but no one was in a singing mood. Lung capacity was at a premium.

We didn’t take a vote, but the Mt. Crushmore name stuck. Hat tip and T-claps to Roomba for coming up with it. Shame he wasn’t there to ‘enjoy’ it.

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News

Habitat for Humanity on Saturday, 7/10.

Fallen Five CSAUP at the dam 7/17. Beatdown led by Gretel 7-8, followed by a ruck to the recruitment center and back with more beatdowns along the way.

QIC:  Dundee

Date: 06/24/2021

PAX: Mayhem, Rollback, Sousa, M.I.A, Blair Witch, Nordic Track, The Count, Uncle Joe, AOL,  and Toe Jelly

AO: Legacy

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Conditions

A cool 66 degrees, limited fire ants, moist grass.

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COP

SSH – 25 IC
WMH – 10 IC
3GE – 10 IC
LBAC – 15 IC
BBAC – 15 IC
MNC – 15 IC
OHC – 15 IC
SC – 15 IC
RTR – 15 IC

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The Thang

Pax will do a ladder of the below rounds. After each round, do all previous exercises, adding the next on the list. Additionally, every minute, on the minute (EMOM) do three burpees.

5 – WMDs
10 – Bonnie Blairs
15 – Imperial Walkers
20 – Carolina Dry Docks
25 – Ballerina Squats
30 – Big Boy Sit Ups
35 – Air Presses
40 – Gorilla Humpers
45 – Hello Dollies
50 – Merkins

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COT

At a beatdown a while back, I overheard someone say, “I’m glad this is free, because I don’t think I’d show up if I was being paid.” Similarly, I have a tricky relationship with a family member who believes that she is owed my time and labor, as long as she pays for it. Too easily, we tend to value things in terms of their monetary equivalent. The outcome is often that things without a monetary equivalent get devalued. When we commit to our wives, our kids, we don’t think of those things in terms of cash value, and it should be the same with all other commitments in our life. If you volunteer to do something, the commitment you make to that is not less just because there is no money involved. Make your commitments to people, not to your wallet.

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Moleskin

“Less than 50 burpees left” was not as encouraging as it was intended.

Each Pax did 111 burpees, some in their own way.

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News

Fallen 5 Memorial Ruck and convergence – July 17, 0700-0800 convergence beatdown at The Dame, rucking event to follow. First beatdown is free, register for the rest here: https://f3chattanooga.wpcomstaging.com/rucking/