Posted on

Hold those coupons tight

QIC:  Jazzy Jag

Date: 7/13/20

PAX: Clothespin, Threeskin, FNG- Spud, Fissure, Pebbles

AO: Anvil

Conditions

Not too hot, pretty humid. Perfect for sweating all over some concrete blocks

COP

SSH x 20 IC

High knees 10 seconds

Butt kickers 10 seconds

Helicopters x 10 IC each side

Merkins x 10 IC

Windmills x 10 IC

Proscuitto’s Gold Chain x 10 IC

SSH x 20 IC

The Thang

DORA, one PAX holds coupon, one PAX exercises


Round 1

Coupon must be held in compression grip

20 lunges, 30 inchworms, 40 jump squats, 50 flutter kicks

Example: PAX 1 holds coupon in compression grip, PAX 2 does 10 lunges, switch. Then PAX 1 holds coupon again while PAX 2 does 15 inchworms, switch. Strategy for switching is up to each partnership. Note: if partner holding coupon cannot maintain the required hold, you have to switch.

Run a lap of the track with coupons

Round 2

Repeat exercises above at 30, 40, 50, 60 reps, coupon must be held in overhand pinch grip

Run a lap with coupons

Round 3

Repeat exercises with 40, 50 ,60, 70 reps, coupon must be held overhead

Run a lap with coupons

END

COT

Busyness. I struggle with being busy. This feels like a good thing most of the time, busy with work, with family. But sometimes I am busy with work when I should be resting with family. Sometimes I need to recharge myself so I can be a better father. Instead, I tend to fill every moment with the next task and sometimes my family doesn’t get the patience and support from me that they should.

“Your busyness doesn’t mean you’re being effective. Effectiveness is about the ‘what’, not the ‘how much’ “.

“Busyness serves as a kind of existential reassurance, a hedge against emptiness; obviously your life cannot be silly or trivial or meaningless if you are so busy, completely booked, in demand every hour of the day.”

Moleskin

Playlist came strong today, starting with slow jams and building up

Anvil has had a string of strong FNGs

Helicopters (side plank pickle pounders) continue to sweep through F3 Chatt like wildfire

News

No news is good news…?

Shameless plug, come to Anvil and satisfy your inner masochist.

Recent Backblasts

    Posted on

    Vaccine- Anvil 7/6

    QIC:  Vaccine

    Date: 07/06/2020

    PAX: Threeskin, Fissure, Escobar, Neutral, Vaccine

    AO: Anvil

    Conditions

    Humid and still

    COP

    Forward Fold x10, Willie Mays Hayes x10, SSH x15, Seal Claps, Shoulder Press, SSH

    The Thang

    Dora Style (Last group to finish has 10 burpess. Winner has 5)

    200 Merkins/200 Squats (20 Rep sets Max), partner runs a lap around track

    400 Monkey Humpers/400 Imperial Walkers (20 Rep Sets Max), partner runs a lap around track

    15s (15 Merkins, 15 Big Boy Sit Ups, 14 Merkins, 14 Big Boy Sit Ups, etc. down to 1 each)

    COT

    Being flexible. It can be easy to take offense or be rigid with plans or situations, especially if you took a lot of time planning it. God puts people or things in your life that you struggle with to better you for a reason. Pay attention to those things/weaknesses and lean into them.

    Moleskin

    Never voluntarily partner yourself with Fissure unless you are also a machine that doesn’t need time to breathe or rest.

    News


    F3 Dads @ The Battery and The Landfill 7/25/20 0700

    Recent Backblasts

      Posted on

      Picnic Time Part 2

      QIC:  DJ Jazzy Jeff Jag

      Date: 07/06/2020

      PAX: Slim Shady, Lockjaw, Swingset, Lanyard, Ramrod, Fastlane (R), Purple Rain, WreckedEm, Cavity Search

      AO: Beast Ridge

      Conditions

      Humid, damp, moist, wet, slick, misty, foggy. But not too hot! Count your blessings.

      COP

      SSH x 20 IC

      Windmills x 10 IC

      One legged Bulgarians x 10 OYO

      Pickle pointers x 10 IC

      Helicopters x 10 IC each side

      Pickle pounders x 10 IC

      SSH x 15 IC

      Mosey up the road to the gate, then over to the bottom of a big hill the PAX discovered and clamored to climb. The Q obliged. All PAX ran up the hill and moseyed down, then picked up the 6.

      Cut across the fields to the futbol pavilion.

      The Thang

      Partner up, each pair approaches a picnic table

      Box jump x 5 each PAX, onto bench or onto table top

      Pick up picnic table, military press overhead x 5

      Circuit x 3

      Run laps of the soccer field between light poles (probably about 1/2 field) Mosey longitudinal directions, jailbreak latitudinal (sp) directions. Pick up the 6 when done.

      Laps x 3

      SSH x 15 IC, Proscuitto’s Gold Chain x 15 IC

      Repeat picnic table work x 2

      Repeat laps x 2

      SSH x 15 IC, Proscuitto’s Gold Chain x 15 IC

      Repeat picnic x 1

      Repeat lap x 1

      Mosey back to parking lot

      COT

      I started with F3 in Atlanta and then came to Chattanooga and found the same community, same experience and was able to pick up where I left off. I encouraged PAX to find a way to be a steady source of support in their circles where people can count on consistent encouragement.

      Moleskin

      PAX appreciated the discovery of a new hill and the opportunity to incorporate it more in the future.

      Fastlane definitely beat his time from Picnic Time Part 1 circa 2019.

      News


      F3 Dads @ The Battery and The Landfill 7/25/20 0700

      Recent Backblasts

        Posted on

        Bears and Indians and Burpees…Oh My!

        QIC:  Jazzy Jag

        Date: 06/27/2020

        PAX: Toe Jelly, V Squared, Best in Show (R), The Count (RR), Pebbles, Purple Rain, Mayhem

        AO: Battlefield

        Conditions

        Warm and getting warmer

        COP

        Mosey to loop, Indian run around loop

        SSH x 20 IC

        Windmills x 10 IC

        Nolan Ryans x 10 IC each side

        Helicopters x 10 IC each side

        Roly polys x 10 OYO

        SSH x 15 IC

        The Thang

        Bear crawl/crawl bear suicides at tennis courts, when done, pick up the 6

        Slow/fast Indian run- more of a shuffle, really, but real bursts of speed to get to the front

        Mosey/Bernie suicides at the tennis courts, with 1, 2, 3… burpees at the start after each lap

        Slow/fast Indian run

        1 minute burpees – each PAX kept their own count

        Indian run lap

        1 more minute burpees, goal is to do more than previous minute. Total net difference of all PAX was +18 burpees in round 2. Mini-COT – you always have more in the tank

        SSH suicides with 1, 2, 3… burpees at the start

        Mosey back to vehicles

        COT

        Spending vs investing

        Spending is transactional, investing is relational

        We spend time with family, are we investing in building our family up?

        We spend time at work, are we investing in our coworkers, our products?

        We spend time at home, are we investing in our communities?

        We spend time at F3, are we investing in our brothers? We have 3rd F opportunities with homeless, what else? Individual AOs can sometimes have a more personal impact on a community and develop their own service opportunities

        Moleskin

        The Count killed his knuckles on the tennis courts. I know he would say it was a small price to pay for a wonderful workout.

        Walkers at the track made comments about the great views they had this particular morning.

        Mayhem made a big deal about working out after giving blood, the rest of us thought he had an advantage being lighter.

        News

        July Fourth Convergence @ Battlefield 0700

        F3 Dads @ The Battery and The Landfill 7/25/20 0700

        Recent Backblasts

          Posted on

          Blurred Lines

          QIC:  Jazzy Jag

          Date: 06/22/20

          PAX: Roomba, Payload, Band Camp, Magnum, Blue, Lloyd, Ducktales, Blindside, Gretel, Radiohead, Ponce (R), Footloose, Loan Shark, Big Al, Mr Clean, Geek Squad, Squid, Vaccine, Slois Lane, Hasbro

          AO: Shot House

          Conditions

          69 degrees and 69% humidity

          COP

          Circle up by the flag

          SSH x 20 IC

          Windmills x 10 IC

          Nolan Ryans (side plank with arm lift) x 10 IC each side

          Helicopters (think side plank pickle pointers) x 5 IC each side

          Merkins x 10 OYO

          Roly Polys x 10 OYO

          SSH x 15 IC

          The Thang

          Mosey to tennis courts, divide into 4 groups, each stands at the side of set of 2 tennis courts.

          Bear crawl/crawl bear suicides – bear crawl from side out line to doubles line, crawl bear back, bear crawl to service court line, crawl bear back etc all the way across 2 tennis courts. 10 total lines.

          SSH/merkin suicides – SSH out to each line and back, with 1, then 2, then 3… etc power merkins at the start between each lap.

          Lunge suicides – Lunge to each line, mosey back

          Burpee suicides – quick mosey out, Bernie back with 1, 2, 3… burpees at the start between each lap.

          Mosey back to flag

          COT

          3rd F – Faith. Belief in something bigger than yourself. We have a lot of Christian men in the group and affiliations with churches at different AOs, but it is important that all men feel welcome.

          Q discussed “spending” vs “investing”. Spending is a transactional term. You give money to get a thing. Or you give time to get money. It is focused on a deliverable or getting to the next step.

          Investing is a relational term. You put money in to an account with a long-term vision. You invest time with your family to build them up. You pour energy into a hobby or skill to improve.

          F3 is the same way. You can come spend some time and energy, talk to some guys, and head out. There is nothing wrong with that. But there is another level that can happen at an AO when Qs are spending time developing workouts and the PAX are investing in each other. We have a couple of 3rd-F initiatives across F3 Chattanooga, and you are each encouraged to participate as you can. But we also believe some of the most effective community impact can happen at the AO level with a need seen in the immediate neighborhood that gets addressed by a small group of HIM. If you know of an opportunity for service reach out to an AOQ.

          Moleskin

          After about 20 seconds of bear crawls the Q left a handy sweat trail to follow on the crawl bears.

          The tennis court lines seemed straight at first, but they got blurry and further apart as the beatdown progressed.

          Bear crawl suicides were called “maniacal”. Q greatly appreciates this compliment.

          News

          Convergence at battlefield 7/4 0700 be there

          Recent Backblasts

            Posted on

            Music Makes The Ridge Go Round – Ridegcut 5/15/20

            QIC:  John Doe

            Date: 05/15/2020

            PAX: Jazzy Jag, Snow Patrol, Lanyard, Early Bird, Dolly, Swingset, Dimples, Free Candy, Doodles, FNG-WoodRider

            AO: Ridgecut

            Conditions

            Beautiful morning in the mid-60’s with the sweet scent of jasmine perfume and the soothing sounds of jaguar purrs

            COP

            Mosey around the skate park, SSH – 20 (IC), Forward Fold – 10 (IC), Third Grade Exercises – 10 (IC), Willie Mays Hays – 10 (IC), LBAC – 10 (IC), Rev LBAC – 10 (IC),

            The Thang

            Bringing back an oldie but a goody

            Rock’n The Jukebox

            1) Circled up – Played “Bodies” by Drowning Pool – Continuous SSH for the duration of the song and did Burpees every time the lyrics said “let the bodies hit the floor” for a total of 26 burpees – Ran one lap around a portion of the parking lot

            2) Circled Up – Played “Roxanne” by The Police – continuous Mountain Climbers for the duration of the song, and Dive Bombers every time the lyric said “Roxanne” – Ran one lap around a portion of the parking lot

            3) Circled Up – Played “Jukebox Hero” by Foreigner – continuous bonnie blairs for the duration of the song, and air squats every time the lyrics went to the chorus of the song – Ran one lap around a portion of the parking lot

            4) Circled Up – Played “Hells Bells” by ACDC – continuous holding of plank for the duration of the song, and merkins every time the lyrics said “hells bells” – Ran one lap around a portion of the parking lot

            Duck, Duck, Exercise…

            PAX circled up and did the following variation of exercises as one member ran the group circle and got back to his respective spot, until each memeber completed the circle. We did each exercise for 4 PAX laps

            1.    Flutter Kicks

            2.    Burpees

            3.    Apollo Ohno

            4.    Rock Balboa

            COT

            Stayed with a similar theme throughout the week. QIC talke dabout comfort and fear and how they can be a distraction from our purpose. Encouraged PAX not to listen to the noise but to be intentional in moving forward.
            BALL OF MAN: Swingset lead us out in prayer

            Moleskin

            Many PAX found out that Jazzy Jag is THE Jasmine Jaguar; There were a lot od sweet dance moves and encouraging pants (not to be confused with pants). We even had a merlot splash. Welcome back fellas!

            News

            Ridgecut is officially moved to Wednesdays and Fridays; Possible convergence on Labor Day; 3rd-F starts back up June

            Recent Backblasts

              Posted on

              Musical Chairs…but better!

              QIC: THE Jasmine Jaguar

              Date: 5/13/20

              PAX: Swingset, Free Candy, Dolly, Lanyard, Tinkle

              AO: RidgeCut

              Conditions

              Completely average in all respects

              COP

              SSH x 20 IC

              Squat x 10 IC

              Good mornings x 10 IC

              LBAC x 15 IC

              Smurf jacks x 10 IC

              Windmills x 10 IC

              Helicopters x 10 IC

              Overhead press x 15 IC

              Nolan Ryans x 10 IC

              Merkins x 10 IC

              SSH x 20 IC

              The Thang

              Flags were set in a circle in the soccer field with an exercise at each. Time for some musical chairs exercises. Timer set for 1 minute on, 15 second break. PAX run laps of the circle for a minute, 15 seconds to find the exercise they want, perform the exercise for one minute, 15 seconds to walk/recover…and repeat. 12(?) total rounds completed.

              Exercises:

              Merkins

              Squats

              Burpees

              Back extensions on bleachers

              Flutter kicks

              Helicopters

              SSHs

              Pickle pointers

              Lunges

              BBSs

              Diamond merkins

              Boat/canoe

              Side plank

              Mountain climbers

              COT

              Q had some rambling thoughts about current events. Many arguments are had about issues as if things are black and white. We put people in a box based on the beliefs they express. If they think businesses should reopen “they must not care about people dying of corona.” If they think people should stay home “they must not care if I lose my job.” It is much more effective and productive to start discussions based on common ground. “We both agree that restarting the economy is a good thing. And we both agree that preventing people from getting corona is a good thing. We just disagree about how much weight to give each position.” This is a much more compassionate way to relate to people, instead of defining people by their positions.

              Moleskin

              Free Candy loves those side planks.

              All PAX enjoyed trying out Helicopters- we won’t say whose was best.

              The burpee station was shockingly unpopular.

              News

              No workout at RidgeCut on Thursdays from now on. Just Wednesday and Friday. Tell your kids, tell your wife, tell your husband, cause we’re gonna see you out there.

              Recent Backblasts

                Posted on

                Attention to Details – Count The Burpees!!

                QIC:  The Count (Respect Respect)

                Date: 02/27/2020

                PAX: (11 PAX) Dolly, Doodles, Home Alone, Lanyard, Oiler, Sparky, Swing Set, Tinkle, Training Wheels, Villa, Wuzn’t Me

                AO: Ridge Cut

                Conditions

                34 Degrees, Windy but Dry!

                COP

                SSH, Forward Fold, Finkle Swing, Willie Mays Hayes, Chest Stretch…

                The Thang


                BURPEE’s AND COUPONS
                6 Stations on one side of field w/Coupons, and 6 Stations directly across field at about 30 Yards (Burpee Stations). PAX pair up and line up across from each other. First Partner does 20 reps of exercise while partner does AMRAP Burpees. Flip Flop 3 times. Rotate to next station Rinse and Repeat. Station 1 – Squats – Station 2 – Overhead Press – Station 3 – Lunges – Station 4 – Curls – Station 5 – Tricep Extensions – Station 6 – Flutter Kicks w/ruck extended above. At the end of the exercises Burpee’s were counted up. In all 420 was best guess.

                COT

                BALL OF MAN: Countorama, Nameorama,

                The object was keep to keep count of the Burpee’s. The lesson is that leaders have to be diligent in keeping their eyes on the “Details” . In leadership those in charge must not allow distractions to obstruct the team from achieving the goal. As you throw different obstacles and distractions into the mix (adding a station, moving between station to station, etc.) Individuals lost counts along the way thus we had to rationally take a good educated guess. Just a simple example what happens when your not focused on the details.

                Prayer Requests lifted up to those present and to our brothers in the F3 Nation

                Moleskin

                It was brought to my attention that I say on occasion “Stop Being a P_ _ _ y”. I want you all to know that it’s said out of love and to motivate… But seriously, some of you guys have real crappy form! 🙂 LOL…

                News

                [Fill in News, Upcoming Q’s, Events, etc.]

                Recent Backblasts

                  Posted on

                  Slippery when wet

                  QIC:  Jazzy Jag

                  Date: 02/20/20

                  PAX: Iron Butt(RR), Dolly, SwipeRight, Lanyard, BM&E, Doodles, Jabooti

                  AO: RidgeCut

                  Conditions

                  Cold and rainy. This is becoming a theme…

                  COP

                  Mosey to light pole

                  SSH x 20 IC

                  Squat x 10 IC

                  LBAC x 15 IC

                  Reverse x 15 IC

                  Smurf jacks x 10 IC

                  Windmills x 10 IC

                  Moroccan night club x 15 IC

                  Overhead press x 15 IC

                  Monkey humpers x 10 IC

                  Merkins x 10 IC

                  Mosey around BX, up hill, to S Terrace. Sumo leg lifts at cars on S Terrace. Mosey to side street. Monkey humpers at people trying to go to work. We did not cause a crash.

                  The Thang

                  10 lines of flags the short way across soccer field – soccer field very slick
                  Suicides
                  Each set of suicides had a traveling exercise and a station exercise. Travel to first flag, one rep station exercise, run back. Travel to second flag, 2 reps station exercise, run back etc.

                  Bernie Sanders – Merkins

                  Bear Crawls – Squats

                  Karaoke – Mountain Climbers

                  SSHs – Good Mornings

                  End

                  COT

                  Q was recently impacted by suicide – family member of a church acquaintance. Reminder to all PAX to reach out to people you haven’t heard from in a while, support men in your communities as you can. Also, Q has the Suicide Hotline # 1-800-273-8255 saved in phone. You never know when you might encounter someone who needs more significant help than just an encouragement from a friend.

                  Moleskin

                  Slippery surfaces led to groin injury – Iron Butt is working it out – hope to see him recover quickly.

                  BM&E jumped out of the circle for a bit to help someone on S Terrace change a tire – nice work! They were confused why he did a burpee for every rotation of the tire iron.

                  News

                  Tuff Muff Saturday – check Slack

                  Recent Backblasts

                    Posted on

                    Hurpees (and other fun) at Hacksaw

                    QIC:  Jazzy Jag

                    Date: 01/29/2020

                    PAX: Fastlane, Bernie, WuzntMe, SwipeRight, Escobar, Vaccine, Coldplay, John Doe, Toe Tag, Walla Walla, Maytag, Mayhem (R), Peanuts

                    AO: Hacksaw

                    Conditions

                    Warmer than recent weather. 38 degrees and clear

                    COP

                    Mosey long way around field to flag

                    SSH x 20 IC

                    Squat x 10 IC

                    LBAC x 15 IC

                    Reverse x 15 IC

                    Smurf jacks x 10 IC

                    Nolan Ryan’s x 10 IC

                    Monkey humpers x 10 IC

                    Merkins x 10 IC

                    SSH x 20 IC

                    The Thang

                    Speed Dating – Hacksaw style

                    PAX partnered up, one coupon per pair around flag pole

                    Round of exercises:

                    5 Hurpees (Burpees with partner jump)

                    10 manmakers – 5 with coupon, 5 without coupon, transferring to partner halfway

                    20 overhead press – 10 with/without coupon

                    30 curls – 15 with/without coupon

                    40 squats – 20 with/without coupon

                    When complete, run lap of flags. Upon return, inner partner stays with coupon, outer partner rotates one station.

                    Repeat. PAX completed a little over 5 rounds

                    COT

                    Q reminded everyone that F3 is not a workout group. It is a leadership training group that uses workouts to bring people together. One main way F3 trains leaders is by Qing. Everyone should Q at least once. It is a good opportunity to develop skills that can transfer to other areas.

                    Moleskin

                    PAX enjoyed the longer route of mosey to flag circle- several mud puddles were discovered.

                    Hurpees are spreading in F3 Chattanooga!

                    News

                    Sale Creek Convergence on hold – check Slack for more info

                    Saturday morning Convergence North GA, check Slack for more info

                    Vaccine VQ Friday Hacksaw!

                    Recent Backblasts