Bird-watching at Flintlock

QIC:  Dundee

Date: 8/22/2023

PAX:

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

AO: Flintlock


Conditions

Perfectly clear morning.

Temp: 74 degrees

Humidity: 95%

Visibility: 100%

Visibility of Plucker’s future wife: 0%


COP

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


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.


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.


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


News

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

Bucket list Beatdown at Hot Dam

QIC:  Dundee

Date: 10/20/2022

PAX: N/A

AO: Hot Dam


Conditions

Everyone present enjoyed a perfect evening for a beatdown. Sixty-two degrees and the sun was shining.


COP

A thorough disclaimer was issued, though it was made very clear that if any Pax was injured, they were on their own. No one was helping anyone back to their vehicle. Save that nonsense for the gloom.

SSH x 35
WMH x 10
3GE x 10
Shoulder Blasters


The Thang

On the hillside, cones were setup thirty yards apart. The format was double elevens. Two reps of the first exercise on one end, travel to the other, twenty reps of the second exercise on the other end. Travel back. Four reps of the first exercise, travel, eighteen reps of the second, travel. The Pax caught on to the idea pretty quickly. All Pax started at the bottom of the hill. First exercise was squats. Travel method up the hill was block bears (pax bear crawled up the hill, pulling the block). At the top of the hill, the exercise was merkins. Travel back to the bottom was rifle carries. Any Pax that finished early would join the six. Somehow, all Pax finished at exactly the same time. For the second round, first exercise was Imperial Walkers, second exercise was curls. Time ran out very early in the second round.


Moleskin

Mumble chatter was intense. A lot of colorful language not suitable for print was spilled. The Pax were unanimously opposed to doing more block bears despite completing 360 yards of them by the end of the workout.


News

3rd F opportunity Saturday morning at Shothouse following a beatdown.
Reminder that Chubbies is always looking for help on Monday nights.

 

Four-Man Dora

QIC:  Dundee

Date: 12/10/2021

PAX: AOL, Bernie, El Chapo, Full Moon, M.I.A., Mandela, Mayhem, Oui Oui, Picabo, Ramrod, Seagull, Toe Jelly, Toe Tag, Uncle Joe

AO: Hacksaw


Conditions

A cozy 48 degrees and a bit damp. A few sprinkles just before the COP but not enough to deter 15 HIMs from getting stronger together.


COP

  • 35 SSH IC
  • 10 WMH IC
  • 10 3GE IC
  • 15 Windmills IC
  • 15 LBACs IC
  • 15 LBACs IC reverse
  • 15 OH Claps
  • 25 Seal Claps

The Thang

PAX divided into three groups of four*. Three stations were setup around the memorial. All PAX ran to the first station, where one PAX from each group dropped and did exercises. The additional PAX continued to the second station where one PAX from each group dropped and did exercises. The last two PAX from each group continued on to the third station, where one PAX dropped for exercises, while the last PAX returned to the first station. That PAX replaced his teammate there, resuming the exercises at the count where the previous PAX left off, while that PAX continued on to the next station, continuing that pattern until time was up.
* We had three more PAX – not enough for a full group – so they each joined a team and paired with another PAX travelling together and only counting one set of reps.

  • Station 1:
    • 100 Diamond Merkins
    • 200 Wide Merkins
    • 300 Merkins
    • 400 Shoulder Taps (hard count)
    • 500 Air Presses
  • Station 2:
    • 100 John McCains
    • 200 Lunges (hard count)
    • 300 Elbow-to-Knee Squats
    • 400 Gorilla Humpers
    • 500 Toe Merkins
  • Station 3:
    • 100 X-Factors (hard count)
    • 200 Big Boy Sit-ups
    • 300 Freddie Mercuries (hard count)
    • 400 Hello Dollies
    • 500 Little Baby Crunches

COT

We’re deep in the heart of Jester Season right now. Cold, wet weather, holiday commitments, work deadlines, the compounded stress of it all happening at the same time … and a small voice each morning promising you that you just need five more minutes in that warm bed. Just five more minutes of warm, quiet peace … until we negotiate the next five minutes. Waiting for January 1 to start fulfilling New Year’s Resolutions is just a commitment to letting the Jester win for the next three weeks, and what will happen on January 1 will be much harder that it is today because no one gets to stay in one place. You either move forward or backward.

The people who need to hear that message were not there in the gloom. PAX were encouraged to reach out to the HIMs who haven’t posted in a while and to the sad clowns who don’t know they need it and preach the word of F3, which is not a cult.


Moleskin

“That breeze feels pretty good.” A thing that Oui Oui said, in December.

All exercises are hard count.” — YHC
How do you do a hard count merkin?” — multiple smartasses


News

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

Christmas Eve Convergence at Anvil at 7 AM.

New Year’s Day Convergence at Anvil at 7 AM.

4th F Weekend end of May for Fathers and their kids. WuzntMe has more details if interested.

UP/Down Cone Game

QIC:  Dundee

Date: 11/12/2021

PAX: Blindside, Roomba, Transplant

AO: Lions’ Den


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.


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

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.

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.


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


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.


Recent Backblasts

    Slam Ball Races

    Conditions

    The temperature dipped to 39, making it the first time this fall we’ve hit sub-40 temps. YHC is not a fan of the cold, but it was nothing a little motion couldn’t overcome quickly.


    COP

    The old standard — get the blood circulating and the muscles eased into action.

    • Mosey to the track
    • SSHs – 25 IC
    • WMH – 10 IC
    • Windmills – 10 IC
    • LBACs – 10 IC
    • Reverse LBACs – 10 IC
    • OH Clap – 10 IC
    • Seal Clap – 10 IC
    • Cherry Pickers – 10 IC
    • Chinooks – 10 IC
    • 3GE – 10 IC

    The Thang

    PAX split up into two teams on the track at the 50 yard line. Each team had a 20-lb. slam ball and moved in opposite directions around the track. A PAX from each team threw the ball backwards while all PAX traveled by the prescribed method and then did the corresponding exercise. Next PAX picked up the ball and threw it again with all PAX traveling again. First team to cross the finish line on the opposite side of the track won. Winning team did 5 burpees. Losing team did 10.

    • First race: Lunge to the ball, then do 2 burpees.
    • Second race: Bear crawl to the ball, then do 5 merkins.
    • Third race: Mosey to the ball, then do 5 squats.

    After the last race, all moseyed back to the starting line and finished the last three minutes with a circle of Marys.


    COT

    Inspired by Pebbles’ Slack post about his absence from F3, YHC reminded the PAX that F3 is not the point. While there is good found in the tribe you belong to in F3, F3 is not your life, it is a way to better prepare you for your life. You know, because we’re not a cult.


    Moleskin

    • “Does your ball weigh the same as ours?”
    • “I think your side of the track is shorter.”
    • “What do we call this? Dundee ball?”
      “I can’t take credit. I’m modifying an idea Gretel had.”
      “Gretel? Yeah, that makes sense.”

    News

    6 AM at Hill City – Thanksgiving Day convergence, followed by the Grateful Gobbler 5K. Wear your F3 attire, EH your fellow runners. Register here: https://www.eventbrite.com/e/2021-grateful-gobbler-5k-registration-162832772205?aff=ebdssbdestsearch

    Up and Down the Ladder

    QIC:  Dundee

    Date: 10/25/2021

    PAX: Dolly, Lanyard, Piano Man, Purple Rain, Stork, Sunscreen, The Count, Toe Jelly

    AO: Beast Ridge


    Conditions

    54 degrees, clear eyes, full hearts.


    COP

    SSH – 30 IC
    WMH – 10 IC
    Windmills – 15 IC
    LBACs – 15 IC
    Reverse LBACs – 15 IC
    Overhead Claps – 15 IC
    Seal Claps – 15 IC
    Imperial Walkers – 15 IC


    The Thang

    Five sets of cones were spaced approximately 20 feet apart. Pax did five reps of each of the following then travelled as prescribed to the next cone where they did 10, adding five at each next cone until they totaled 25. Pax then turned around and worked back down by five at each cone until back to the start for a total of 125 reps of each exercise*.

    • Merkins / Bear Crawl
    • Block Squats / Block Lunges
    • Bent Over Rows / Rifle Carries
    • Mountain Climbers (HC) / Bernie
    • Burpees / Mosey
    • Freddie Mercuries (HC) / Crawl Bear

    * Burpees were done as a count of 1, 2, 3, 4, 5 for a total of 25 performed


    COT

    The ceiling fan in YHC’s bedroom wobbles. Even though it has five blades, if just one of those blades is a little off, it makes the whole thing off balance. Our health is the same way. We may eat right and exercise, but if we aren’t taking care of our sleep or our mental health, our whole body will suffer. If four fan blades are functioning perfectly, we still have to get the fifth in balance or the whole system fails.


    News

    Chubbie’s on Monday night starting about 5:30. Always looking for volunteers.

    Thanksgiving convergence will be at Coolidge Park at 6AM. Pax are encouraged to register for the Grateful Gobbler 5K benefitting the Maclellan Shelter for Families that will follow the convergence.

    Who knew so many people rode the bus?

    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


    Conditions

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


    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


    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.

    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.


    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.


    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.

    Dundee don’t need titles


    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


    Conditions

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


    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

    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?).


    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.


    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.”


    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

    Mt. Crushmore Christened with Sweat


    QIC:  Dundee

    Date: 07/07/2021

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

    AO: Detention


    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.


    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


    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.


    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.


    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.


    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.

    EMOM


    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


    Conditions

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


    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


    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


    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.


    Moleskin

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

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


    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/