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Four Corners with an Apocalyptic Opening – RidgeCut 1/9/20

QIC: John Doe

Date: 1/9/20

PAX: Swipe Right, Mayhem (R), Woodchuck, Evita, Jazzy Jag, Swing Set, Spangled, Cold Play, Lutefisk, FNG – BM&E

AO:RidgeCut

Conditions

Little chill in the air but overall quite cozy

COP

Short Mosey around the soccer field; SSH – 20 (IC), Forward Fold – 10 (IC), Third Grade Exercises – 10 (IC), Willie Mays Hays – 10 (IC)

Burpee Apocalypse – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

The Thang

Teamed up : 5 on one team and 6 on the other (doubled up at one station)

One team member at each corner of the field:

Team Member One – Air Squats (AmRep)

Team Member Two – Flutter Kicks (AmRep)

Team Member Three – Bonnie Blairs (AmRep)

Team Member Four – 100s (Am Rep)

Team Member Five – In Motion

Team Member Five Bear crawls short end of the field from Team Member One (Air Squats) to Team Member Two (Flutter Kicks); Tags Team Member Two and begins flutter kicks

Team Member Two sprints long leg of the field to Team Member Three (Bonnie Blairs); Tags Team Member Three and begins Bonnie Blairs

Team Member Three bear crawls short end of field to Team Member Four (100s); Tags Team Member Four and begins 100s

Team Member Four sprints long leg of the field to Team Member One (Air Squats); Tags Team Member One and begins Air Squats

Team Member One bear crawls short end of the field to Team Member Five (Flutter Kicks); Tags Team Member Five and begins Flutter Kicks

Rinse and repeat the circuit until time, continuing to do Amrep for that exercise until tagged

COT

Read a recent post by Tim Tebow where he mentioned success is great, but that he wants us (people) to be significant. And when we begin to transcend what we do and use it to impact others, then we start to lead a life of significance. Success is often times about YOU, where significance is about your impact on OTHERS.

Challenged the PAX to be significant and impact someone today – whether it be through a look, a word, or a touch. Sometimes even the smallest gestures can be the most impactful.

Moleskin

Jazzy Jag likes to bear crawl over faces; Two of the PAX have an appreciation for strong physiques in tights

News

1/13 – Gloomies at Keller Williams Downtown

ThirdF – Every Tuesday: Meet at Chubby’s between 5-5:30pm to help give to the homeless. Sign Ups on the ThirdF Channel of Slack

Recent Backblasts

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    Picnic Time part Deux

    QIC: Jazzy Jag

    Date: 12/16/2019

    PAX: Peanuts, Red Tees, Vaccine, Swipe Right, Evita, SwingSet, Early Bird, Dolly, Toe Tag, Fast Lane, Sidekick

    AO: Beast Ridge

    Conditions

    Warm as a possum’s pouch

    COP

    SSH x 10 IC

    Merkins x 10 IC

    Squats x 10 IC

    LBCs x 10 IC

    Prosthetic burpees x 10 OYO

    Sumo fire hydrants x 10 IC

    SSH x 10 IC

    Mosey to picnic tables

    The Thang

    Partner up randomly, one partner per picnic table
    Picnic Time Part 2

    Set 1:

    Curls with table x 5

    Decline merkins on seat x 5

    Box jumps onto seat x 5

    3 rounds

    Indian run around parking lot

    Set 2:

    Goblet squats with table x 5

    BBS x 5

    Dips on seat x 5

    3 rounds

    Indian run around parking lot

    Set 3:

    Overhead press with table x 5

    Roly poly x 5

    Jump squats x 5
    3 rounds

    Indian run around parking lot

    Set 4:

    Clean and press with table x 5

    Decline merkins on table top x 5

    Box jumps onto table top x 5
    3 rounds

    Indian run around parking lot

    Suicides – 9 parking spaces

    Mary – Plank for ~30sec

    End

    COT

    Q brought up the upcoming ruck for homeless – give what you are able.

    Moleskin

    MaYhem was missed – picnics aren’t the same without him.

    Rumors of merlot abounded, Q will check for evidence later.

    No Respectable PAX at this beatdown – hurry up Fast Lane!

    News

    Ruck for homeless night of 27th/28th, check Slack for details

    Gloomies – Jan 13th, check Slack for details

    OTB Saturday January 4 at Brainerd Baptist North GA, reach out to MaYhem for details

    Recent Backblasts

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      Farmers never had to work this hard

      QIC: Jazzy Jag

      Date: 11/27/2019

      PAX: 9-Volt (R), Vaccine, Swipe Right, Bernie, Threeskin, Clothespin, CavitySearch, FNG-Miranda, WuzntMe, FNG-ShipLap, Toe Tag

      AO: Hacksaw

      Conditions

      Water was only 5-6″ deep in parking lot due to rain

      COP

      PAX had a healthy warmup of complaining about rain before COP started

      SSH x 41(!) IC

      Frogger across street to other parking lot

      Squat x 10 IC

      LBAC x 15 IC

      Reverse x 15 IC

      Moroccan night club x 15 IC

      Overhead press x 15 IC

      Boat/canoe x 10 IC

      Merkins x 10 IC

      Mosey to the bottom of Holy Hill, then back to pavilion area

      The Thang

      PAX grabbed 2 cap blocks from large stack by pavilion, brought them to Christmas light path
      Farmer’s carry with fun stops
      4 posts spread ~10 meters apart

      Post 1: 10 manmakers

      Post 2: 15 tricep extensions

      Post 3: 20 overhead squats

      Post 4: Plank for the 6

      Farmer’s carry blocks from one post to the next

      Other side of pavilion- 4 more posts

      Post 1: 10 face-smashers (lay down, blocks held overhead, lift to directly above your face)

      Post 2: 15 kettlebell swings

      Post 3: 20 curls

      Post 4: Plank for the 6

      Repeat 2 more times, for 3 total circuits

      PAX returned blocks to the pile, then moseyed back to parking lot

      End

      COT

      Q discussed busyness and rest, and how we are all so busy all the time. This is not a good or healthy thing. This can be seen especially when you have difficulty resting – your mind goes to what you should be doing, what the next goal is, things you need to get done. We have trouble turning our minds off and truly resting, but this is key for life balance. Q encouraged everyone to find time to get true rest over the holiday, and assess if it made you feel nervous, jittery etc. This could be a sign you need to reorganize/reprioritize your life. Real rest ensures you have extra juice in the tank when you need it – for family, community etc.

      Moleskin

      Several South Park references were heard, including “back to the pile!” I guess it was because of all the sweaty men breathing hard from exertion.

      Pax were very impressed that Fissure’s 40 SSH out of the gate was topped today – 41 is the new number to beat.

      Major props to 2 FNGs who came out on a day like this.

      News

      Tomorrow – Convergence at Hill City – be there

      Recent Backblasts

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        3 years goes so fast…

        QIC: Jazzy Jag

        Date: 11/16/2019

        PAX: Best in Show (R), Swingset, Mayhem, Evita, 9 Volt, Threeskin, Prosciutto, Lutefisk, Escobar, Bernie, Skitch, Venus, WuzntMe, Early Bird, Free Candy, Walla Walla, Chief, Vaccine, DNF, John Doe, Fastlane, Iron Butt (RR), Curfew, Sunburn (R), SideKick, Steam Engine, Fissure, Lanyard, MoneyBall, Uncle Fester, Peanuts, Deep Dish, The Count (RR), Ramos, U-Turn, Hansen, Dolly, Focker, Annie, Kickback, El Chapo, Mrs. Baker, Gusher, Chavez, ShotPut, FNG-WoodChuck, FNG-AllState

        AO: RidgeCut

        Conditions

        A bit frosty at the start, but by the time we got back up the hill things had warmed up…

        COP

        Mosey around the parking lot to circle up around island

        Sshs x 20 IC

        Slow merkins x 10 IC

        Willie Mays hays x 10 IC

        Fire hydrants x 10 IC

        Sshs x 15 IC

        Carolina dry docks x 10 IC

        Imperial walker x 10 IC

        Forward fold x 9 IC

        Sumo leg lifts x 10 IC

        Sshs x 10 IC

        Mosey down hill, then jailbreak back up to field

        All PAX held plank at the edge of the field while men at each end and 2 in the middle ran across field and back, then relayed run to next man.

        Repeat with PAX holding Al Gore

        The Thang


        Mega Dora
        Captains assigned for 9 teams of 5 PAX total.

        Each team had one man assigned to each exercise to start, exercised for 1 minute AMRAP, then 20 seconds off, rotating to the next exercise, picking up where the man before left off. Continue rounds until all required reps of all exercises are complete.

        Round 1:

        100 burpees

        200 big boi situps

        Encouragement tree – the man at this station encouraged good form, max effort from teammates

        200 lunges – each leg counts

        200 single leg deadlifts – each leg counts

        Round 2:

        200 plank jacks

        200 ski jumps – each leg counts

        Encouragement tree

        100 inchworms

        300 flutter kicks – each leg counts

        Round 3:

        15 total laps of soccer field

        End

        COT

        Growth – F3 Chattanooga has had 231 FNGs this year! Unbelievable. This has far surpassed the calendar year goal. So what are we going to do with this growth? How are we going to use it? We have the first F (fitness) drawing people in like crazy, now how are we using that to feed into Fellowship and Faith opportunities? Q challenged himself and F3 Chatt leadership to examine next steps.

        Personally we each grow in different ways. We grow in fitness through F3, how are we using that to feed back into our households? We grown in skill and capability in work and school, how are we reaching out to lift up people who don’t have the skills we have? Mentorship opportunities are always available when you look to build up brothers around you.

        Moleskin

        Mass confusion about Mega Dora. Big props to team captains for acting like they knew what was going on.

        Q tested out a new idea for calling cadence and instructions – #pubertyvoice. Successful.

        News

        Battery anniversary next Saturday 11/23 – Abcess on Q

        Kick off of RidgeCut – every Thursday at 5:30am

        Recent Backblasts

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          Up and Down and All Around

          QIC: Jazzy Jag

          Date: 10/28/2019

          PAX: Gaylord, Vaccine, Whittler, Swipe Right, Walla Walla, Sidekick, Fastlane, John Doe, Fissure, Home Alone, Mayhem (R), Sparky (R), Peanuts, Wuzntme

          AO: Beast Ridge

          Conditions

          Chilly upon exiting vehicle but not diamond-cutter-cold. Brave souls still wore T-shirts. 51 deg and foggy

          COP

          SSH x 15 IC

          Slow Merkins x 10 IC

          Willie Mays Hays x 14 IC

          Imperial Walker x 16 IC

          Mosey to stadium seats

          “11s”

          10 Derkins with feet on seat, 1 box jump onto seat

          9 Derkins with feet on seat, 2 box jumps onto seat

          …

          All the way to 1 Derkin, 10 box jumps

          Mosey to bottom of hill by the exit

          The Thang

          Up and Down and All Around

          At the bottom of the hill, PAX discovered mysterious papers with exercises written on them, so Q discarded initial workout of 1,000 pistol squats. PAX paired up, and each partner group rotated through stations of workouts. Duration of each station was determined by PAX at the end of the rotation who would run up the hill to the gate and back, at which point everyone rotated. 

          Stations:

          Merkins, Slow Squats, Dive Bombers, Roly Polys, Inchworms, Peter Parkers, Pickle Pointers, Calf Merkins, Flutter Kicks, Nolan Ryans, Dips, Burpees, Carolina Dry Docks

          After everyone had the opportunity to run, a 10-count was called, and the Q announced the time for the circuit was 8:18. PAX clamored for a chance to beat that time with another round, so Q obliged. Circuit #2 was completed in 8:40, so the overconfident group was penalized – choice of 11 burpees or 44 seconds of plank. 

          Mary

          Box Cutters x 10 IC

          Freddy Mercury x 15 IC

          Flutter kick start position hold x 22 IC

          END

          COT

          These kinds of workouts I call “you vs. you”, which all F3 workouts are to some degree. This means that how hard you push yourself is completely up to you. You can take a station easy if you want, or you can push the whole time and get better. We all have areas of our lives where we are pushing for a goal or trying to get through something difficult and are tempted to stop pushing, just relax and we lose initiative and momentum. Sparky’s message on Slack reminded me of difficult things that I have gone through and how when life gives you hard trials all you want to do is sit and not move and let life keep rolling on around you. The struggle is finding a way to take a small step that will move you forward. Sparky, we appreciate you taking the step of reaching out to these F3 brothers and we want to support you any way we can. I hope to see you back at the Beast again regularly, and let us know if there are any specific ways we can help. 

          Moleskin

          PAX encouraged one another to keep pushing, thanks to the Encouragement Tree

          Wuzntme won the Roly Poly station, John Doe won Dive Bombers. The rest of the stations were 15-way ties. 

          Fissure and Fastlane chose the 11 burpees over 44 seconds of plank, please pray for their mental health.

          News

          OTB workouts next 2 Thursdays at Brainerd Baptist BX, convergence there 11/16.

          Recent Backblasts

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            What to do when you can’t hold it

            QIC: Jazzy Jag

            Date: 10/16/2019

            PAX: WuzntMe, Fastlane, Gaylord, Mayhem (R), Toe Tag

            AO: Hacksaw

            Conditions

            1 minute rain, 1 minute rest, 2 minutes rain, 2 minutes rest…

            COP

            Mosey to flag circle

            Sshs x 20 IC

            Slow merkins x 10 IC

            Willie Mays hays x 10 IC

            Fire hydrants x 10 each leg IC

            Sshs x 15 IC

            Carolina dry docks x 10 IC

            Imperial walker x 15 IC

            Forward fold x 10 IC

            Sshs x 10 IC

            The Thang

            Partner up, count off to make it random

            Each partnership gathered around a coupon and pondered the possibilities

            “Just hold it”

            Dora – one partner holds coupon, one exercises

            Roly-polys (sit to stand)

            Inchworms (Forward fold, walkout with merkin)

            Jump squats

            Flutter kicks (double count)

            Round 1 – PAX #1 holds coupon using only compression and testosterone

            PAX #2 begins exercises – 20 roly-polys, 30 inchworms, 40 jump squats, 50 flutter kicks

            Trade off at PAX discretion

            Upon completion, all PAX run a lap around flag, bringing the coupon along for the ride

            Round 2 – PAX #1 holds coupon with overhand pinch grip

            PAX #2 begins same exercises, but with the opportunity for 10 more reps for each – 30, 40, 50, 60 respectively

            Another lap around flag with coupons

            Round 3 – Coupon held overhead

            Same exercises – 40, 50, 60, 70 reps respectively

            Another lap around flag with coupons

            Mary

            Held flutter kick start position (feet 6″ off ground) for 10 count IC

            Held plank for 10 count IC

            Held low merkin position for 5 count IC

            Q held prone plank (laying on ground) for approximate 10 count and focused on not dying.

            End

            COT

            Word of the day – “failure.” We each approached or encountered failure throughout this workout; how much do we risk failure in our everyday lives? Q told embarrassing story about how he crashes every single time he goes mountain biking. If you never fail, how do you know you are reaching your potential? If you never fail, it may be because you avoid situations in which you could fail, and thus miss opportunities to learn and grow.

            Moleskin

            Q is willing to reimburse PAX for tricep transplants after alternating holding coupon overhead with inchworm merkins. PAX must submit itemized receipt by close of business 10/16 to be eligible.

            PAX discussed merits of different coupon holds, primarily through grunts

            Disappointment swept through the group as we realized we would not be able to hit the 30 lap goal proposed on Slack.

            News

            Dad’s day 10/19 Landfill 0700. Bring your kids or find some kids and bring them. HC on Landfill Slack channel for headcount

            ToeTag VQ at Hacksaw next Wednesday!

            Recent Backblasts

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              IronPack it up and go home

              QIC: Jazzy Jag

              Date: 09/17/2019

              PAX: Candu, Ducktales, Free Candy, Ascot, Sunburn (R), VSquared, Lutefisk, Uncle Fester, Wallflower, Sunshine, Sidekick, Cliffhanger

              AO: Boneyard

              Conditions

              Not too hot, grass conditions were damp and lush. Hints of pumpkin spice wafted through the workout zone. Or maybe a different kind of spice…

              COP

              Quick warmup – Carry coupons to workout area, quick mosey around field with some upper body work mixed in.

              SSH x 10 IC

              Merkin x 5 IC

              Squat x 5 IC

              Forward fold x 10 IC

              Upper body stretch of your choice x 10 IC

              SSH x 16 faster IC

              Pax split into 2 groups for workout at 2 different pull-up areas

               

              The Thang

              IronPax AO #1 for week 3
              IronPax week 3

              1 round = 

              Pull-ups x 10

              Burpees with coupon jump-over x 15

              Coupon curls x 20

              Coupon squat thrusters x 25

              Gas pumps (reverse crunches) x 30

              AMRAP OYO for 43 minutes

              COT

              Pax were encouraged to attack their day with the same intensity as the morning workout. We also discussed Count’s word of living each day like 9/12/2001. Unity and encouragement among our brothers and in our communities.

              Moleskin

              Several gloom horns at pull-up stations led to decreased rep cadence.

              2 workout groups within shouting distance made things more interesting.

              Uncle Fester and Lutefisk crushed the workout, excited that they represent F3Chatt.

              Pax discovered Candu’s high school nickname – “Noodle”. Myriad reasons were proposed for the origin of this. All were totally appropriate.

              News

              VQ Cliffhanger at Boneyard Friday

              Recent Backblasts

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                Picnic Time

                QIC: Jazzy Jag

                Date: 08/19/2019

                PAX: Sidekick, Fastlane, Oooh-Golly, Gooder, Toucan, Mayhem(R), Peanuts, Gaylord

                AO: Beast Ridge

                Conditions

                Darker than normal. Punch-you-in-the-face humid. Warm enough.

                COP

                Mosey to back soccer fields/pavilion – during mosey there were some OYO LBACs, military presses etc.

                Sshs x 20

                Slow merkins x 10 IC

                Willie Mays hays x 10 each leg IC

                Fire hydrants x 10 each leg IC

                Sshs x 15 faster! IC

                Carolina dry docks x 10 IC

                Imperial walker x 10 each leg IC

                Forward fold x 10 IC

                Sshs x 10 FASTER! IC

                The Thang

                Life’s a Picnic
                PAX each selected a partner for a little picnic at the pavilion.

                Each pair posted up at a picnic table and proceeded to do 3 rounds of:

                OYO 5 box jumps onto the picnic table- PAX were encouraged to jump all the way to the top of the table if able. 

                OYO 5 reps clean to shoulder level and overhead press with picnic table

                After completion, hold picnic table overhead until 6 is in or as long as possible.

                Where’s the cone?

                PAX then demanded cardio work and Q complied with laps around the soccer field – mosey the long sides of field, jail break the short ends of field. 3 laps. 

                After completion, repeat short end of field, alternating mosey and jailbreak until 6 is in.

                Intermission

                OYO 10 plank jacks, 10 shoulder taps each arm, 10 Peter Parkers each leg

                Repeat

                PAX repeated picnic fun and soccer field laps (2 laps this time)

                Intermission

                OYO 10 windmills each side, 10 single leg deadlifts each leg

                Repeat

                PAX repeated 1 round each of picnic fun and soccer field, then slow moseyed back to parking area.

                Mary

                Running out of time, so Mary met us at the parking lot for 1 minute of American Hammers and flutter kick burnout.

                COT

                Credit to Skitch who had a good word a few weeks ago that stuck with me – we each have relationships in our life that require give and take. Sometimes we contribute as much as we feel we should and then wait for the other person to do their part and meet us halfway. Challenge to PAX was to find a relationship in their life where they were expecting their partner to “fill the gap” and instead serve them by giving 100%.

                Moleskin

                Not much chatter this morning, probably because most PAX were thinking “come on, not another workout where we lift picnic tables over our heads.”

                There was good encouragement circulating among the group throughout the fun.

                3rd F = Faith that the cone is out there in the gloom somewhere

                4th F = Fear that I may not make it to the top of the picnic table on the box jump and crash down to the ground (Mayhem[R], who, to his credit, got back on the horse immediately)

                News

                Convergence 9/2 Labor Day at the Beast

                Recent Backblasts

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                  Fun with Hurpees

                  QIC: Jazzy Jag

                  Date: 07/29/2019

                  PAX: Early Bird, Fast Lane, Threeskin, Mayhem, Best in Show, Sidekick, Peanuts, Focker

                  AO: Beast Ridge

                  Conditions

                  Dark. 69 degrees, everywhere except in the mist, which held a chill…

                  COP

                  Mosey 1 lap of soccer field, Muhammad Alis IC during mosey

                  Circle up at the bottom of the hill (spoiler alert)
                  SSHs x 20
                  merkins x 5
                  squats x 10
                  forward fold x 10

                  SSHs x 20 with speed boost
                  Willie mays hays x 10
                  Slow merkins x 5
                  Windmill x 10
                  SSHs x 20 with double speed boost

                  Mosey 1 lap of soccer field – with LBACs OYO during mosey


                  The Thang

                  Hurpees with Partners
                  PAX partner up and contain their excitement very well as they hear about the opportunity to do burpees with hurdles (get it?). Each HIM performs a standard burpee, with the jump portion involving a jump over your partner as they are down performing the ground-based portion of their burpee. Then roles reverse. Hurpees performed in single count x 24 OYO

                  Sprint to the top of the hill and hold Al Gore/plank til 6 arrived, then Mosey across the field to stairs.

                  Oh no, my leg fell off
                  Q keeps commitment to “no regular burpees” by introducing Prosthetic Burpees. One legged burpees are just as fun as they sound and can be very handy if you lose a leg during a workout. Maybe we should do one-armed burpees next Jazzy Q? 4 on each step, 20 total, single count

                  Intermission
                  Circuitous mosey back across field to bottom of hill
                  10 each SSH, Imperial Walker (each), Lunge (each)

                  Please Sir can I have another
                  Repeat Hurpees with different partner x 24
                  Sprint to top of hill, Al Gore/plank
                  Mosey across field
                  Repeat Prosthetic Burpees up the stairs x 16

                  Intermission 2
                  Circuitous mosey back across field to bottom of hill
                  10 each windmills (each), fire hydrants (each, ask Best in Show about this one), LBACs (each direction)

                  PAX weep in disappointment that there isn’t enough time for another round of fun, so we take it up the hill one more time and mosey back to parking lot.

                  Mary
                  American Hammer ICx10
                  Flutter kicks ICx10
                  LBCs ICx10
                  Box Cutters ICx5 sloooow count
                  Pickle Pointers ICx10

                  End

                  COT

                  I started at F3 Alpha near Atlanta and found a great group of men, good fellowship and great physical challenges. When I came to Chattanooga I was skeptical that the level of challenge would be the same. Let’s just say that fear was unfounded. It helped that my first 3 workouts were Qed by The Count (respect x 2). It is a reassuring and satisfying thing to have something or someone in your life that is consistent enough that you always know what you’re going to get. My challenge to these men was to be that consistent element in their circles – F3, marriage, children, friends, coworkers. Be consistent and constant and let people have confidence that you will always be available as a support and encouragement.

                  Moleskin

                  “Read that back to me”
                  Sidekick, Best in Show and Threeskin were the kids in the back of the class who had trouble listening to the Q.

                  Many comments were made about VQs and how everyone enjoys them (I think?)

                  News

                  Dadurday 8/10 at the Landfill.