Rifle Carry 11’s with Penalty Merkins

QIC:  Blackout

Date: 06/28/2021

PAX: Fissure, John Doe, Rollback, WreckedEm

AO: Anvil


Conditions

Nice and Humid


COP

10 minutes of Jon Doga (AKA Yoga) by John Doe


The Thang

Elevens

Two cones set up on straightaway of Track. Begin on one cone with Curls, Rifle Carry to other cone, Shoulder Presses, Rifle Carry back to first cone. Rinse and Repeat (10 Curls, 1 Shoulder Press; 9 Curls, 2 Shoulder Presses…..1 Curl, 10 Shoulder Presses)

One Caveat: Block should never hit the ground. Each time PAX brought block below shoulders on rifle carry, 5 penalty merkins at the end of the elevens.

Pinwheel

Started at first cone. Did 4 Walking Lunges around the track for each 1 Squat. See below:

  • 1 Squat – 4 Walking Lunges
  • 2 Squats – 8 Walking Lunges
  • 3 Squats – 12 Walking Lunges
  • 4 Squats – 16 Walking Lunges
  • 5 Squats – 20 Walking Lunges
  • 6 Squats – 24 Walking Lunges
  • 7 Squats – 28 Walking Lunges
  • 8 Squats – 32 Walking Lunges
  • 9 Squats – 36 Walking Lunges
  • 10 Squats – 40 Walking Lunges

5 minutes of MARY

  • Pickle Pointers x 20 – Rollback
  • LBCs x 25 – WreckedEm
  • Flutter Kicks x 20 – Fissure
  • Heel Touches x 20 – John Doe
  • 1 minute of Plank to time – Blackout

COT

Spoke about being a parent and making sure we, as men, make time for the relationship with our significant others and not just focusing on our children. Can be very difficult sometimes when schedules get crazy busy. Make it a priority!


Moleskin

“Business as Usual” means different things to different people….namely John Doe and Fissure

I just realized I gave WreckedEm a hard time about letting everyone else do his Q last week…Did the same thing today, although it was part of the Theme of the Month at Anvil, so it’s a little better….maybe?

WreckedEm used his block to make many derogatory movements directed at Q. This was warranted and deserved.


News

Third-F: Chubby’s Monday nights and Habitat projects. Check Channel on Slack

Convergence and Fallen Five Ruck on 7/17/2021 at 0700.


Recent Backblasts

    Baker/Burpee Day


    QIC: 
    M.I.A.

    Date: 06/26/2021

    PAX: AOL, Blackout, Choo Choo, Escobar, Gilligan, Mayhem, Rollback, Sousa, The Count, Toe Jelly

    AO: Legacy


    Conditions

    Warm & a touch muggy. There were so many complaints about today, but its fair to say none were about the conditions.


    COP

    SSH – 10 IC
    LBAC – 26 IC
    Reverse AC – 26 IC
    Overhead Claps – 26 IC
    Moroccan Night Clubs – 26 IC
    Seal Claps – 26 IC
    Forward Fold – It is possible there was a count of 26 – but it was internal
    WMH – 10 IC


    The Thang

    Partner up – Not needed for all exercises, but exercises with rep counts are completed as a group 50/PAX so there the whole group finishes together

    • Bearmuda Triangle – 1 Burpee , Bear Crawl 10m 2 Burpees, Bear Crawl 10m…. continue up to 10 Burpees
    • American Hammers – hard count – 50/PAX
    • Kraken Burpees – 50/PAX (crowd pleaser) Burpee with 3 hand-release merkins
    • Elevens – start with 10 Ballerina Squats & 1 Diamond Merkin Overhead Clap (hard count)
    • Reverse Crunches – easy count – 50/PAX
    • Dive Bomber Circle – Reach 200 reps as group
    • AMRAP – Big Boy Situps for 2 Min
    • Ye Olde Favorite – Burpees 50/PAX

    With just over a minute left we did an extra minute of burpees just to round out the hour.


    COT

    June 26 is the day we celebrate the adoption of our son. The M and I fostered him for 10 months prior to the inaugural Baker Day. I am grateful for all the people who supported my family during the months & years that lead up to that day. Having volunteered around the foster care system since, I am thankful for all the people that do all of the selfless work that takes care of children who may have had no people directly providing a support to these kids.

    I have noticed a lack of men leading in this area so I wanted to encourage the PAX that there is an impact to be had in our relationships. Even if your family doesn’t go this route, kids who are in horrible circumstances are all around us. We lead and live our examples everyday.


    Moleskin

    Oh where to begin. There were several comments today questioning YHC’s parentage, but they were taken as the compliments intended.

    Choo Choo noted, quite adeptly, that when YHC mentioned the last of the morning’s bear crawls at the end of the Bearmuda Triangle (yes it’s an F3 thing also this thing), there was no mention of the end of burpees for the day. Also…

    Spirits were high as the PAX completed the last of the American Hammers. Alas…

    After the demonstration of the Kraken Burpees Escobar and Toe Jelly started checking to see if they could make it to Battlefield before their STARTEX.

    Around 10 Kraken Burpees Escobar remembered why June 26 was familiar to him. He had a flashback to the burpees he delivered to the Hack Pack a year ago.

    Around 20 Kraken Burpees YHC was told he was number 1 by at least one PAX. The finger chosen was questionable.

    At 30 Kraken Burpees YHC blacked out.

    Around 40 Kraken Burpees YHC came to with the realization that Gilligan’s hair was still perfectly quaffed. Even after his 50ish Kraken burpees and the other burpees before that… amazing.

    With the Kraken beaten back, YHC decided to audible and drop the Diamond Merkins to Overhead Claps. Most of the PAX, being the HIM they are did the Diamonds anyway (shine on).

    The Dive Bomber Circle (ode to Radar) was a hit. Mayhem had a NICE time.

    YHC was not, in fact, stuttering when more burpees were announced. Happy B B B Baker Day!

    YHC admits his search for an exercise starting with a Y was somewhat desultory. However, when half of the b b b burpees were completed for Ye Olde Favorite Burpees, Blackout nearly incited a mutiny suggesting Yoga.

    YHC finally points out there was a completely burpee-free option planned if John Doe had posted.

    Don’t worry about scheduling a vacation next year on 6/26 AOL – it’s a Sunday. And you too are number 1.


    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/

    No excuses

    QIC:  [Ducktales]

    Date: [06/25/2021]

    PAX: Whoopee, Friar Tuck, Blindside, Whittler, Recycle, Hambone, Burrito, Blow Pop, Mansiere, Zima, Transplant, Flute, Manscaper, Care Bear, Snowcream, Skitch, Ohms, Money Ball

    AO: Lions Den


    Conditions

    Strawberry moon, sweaty

    COP

    Triangle pose 
    Sun salutation
    One handed plank
    Switch sides
    Lizard
    Crow on block

    The Thang

    Partner up
    Wheelbarrow with partner rotating as needed on straightaway around track
    Start of loop bear crawl 10 hands then broad jump 10 times repeat around curve
    Switch partner with closest person Wheelbarrow straightaway partner switch as needed
    Crabwalk 20 steps then Twenty steps Frankenstein around other end zone on track
    When finished get block and hold over head or pick up 6
    Block work partner up with new partner 100 curls 10 increment while partner B hold block over head
    Partner a takes both blocks and walks out partner B does 10 sit-up then catches up with partner and switches til 100 sit ups 
    10 block swings while b does crunches total 100

    COT

    Connect to a neighbor. Take the time to call or drop in. I did this last night and found out my new neighbor and I went to high school together. We welcomed them to our neighborhood even though they have lived there for almost 6 months. While we caught up our kids played together and made new friends. He informed me that another class mate had passed away at 37 this week.

    I challenge you to reach out to an old friend or meet a new neighbor this weekend, even if it is 6 months after they move in.


    Moleskin

    When I pulled up 3 HIM were pre running and 1 was pre rucking.

    Grunting during yoga…

    Throughout the post you partnered with 3 different brothers.

    Worst playlist songs from the bot this morning. Would of helped if we started music at beginning of workout instead of starting during last 5 minutes.


    News

    Fallen Five sign up! Convergence 7/17 from 7-8 at dame before. https://forms.gle/dgFmn2BKqi3FgnCE6


    Recent Backblasts

      Does Size Really Matter?? (Bicep size, that is)

      QIC:  Blackout

      Date: 06/24/2021

      PAX: 9 Volt, Deep Dish, Land Yacht, Pipeline, Schnitzel, Shotput, Thin Mint

      AO: The Battery


      Conditions

      Perfect beatdown weather!


      COP

      Mosey lap around the dog park to the Pavilion

      • Forward Fold IC x10
      • WMH IC x10
      • Little Baby Arm Circles IC x10
      • Reverse Arm Circles IC x10
      • Seal Claps IC x10
      • SSH IC x20
      • 5 Burpees, 4 Burpees, 3 Burpees, 2 Burpees, 1 Burpee OYO

      The Thang

      Arm Intervals w/ rock of PAX choosing – 45 seconds exercise, 10 seconds rest

      • Curls
      • Dips OR Extensions
      • Curls
      • Shoulder Presses
      • Curls
      • Dips OR Extensions
      • Curls
      • Shoulder Presses

      Round of Elevens

      Started at the light Pole towards the end of the Parking Lot, Performed first exercise, Run across Parking Lot, Perform Second exercise. Run back to Start. First Exercise = Hand Release Merkins; Second Exercise = BBSU; 10/1, 9/2…..1/10

      Arm Intervals w/ rock of PAX choosing – 45 seconds exercise, 10 seconds rest

      • Curls
      • Dips OR Extensions
      • Curls
      • Shoulder Presses
      • Curls
      • Dips OR Extensions
      • Curls
      • Shoulder Presses

      Legs….with a little bit of math

      Performed squats and lunges until time. Each squat rep = 4 lunge reps as follows:

      • 1 Squat/4 Lunges
      • 2 Squats/8 Lunges
      • 3 Squats/12 Lunges
      • 4 Squats/16 Lunges
      • 5 Squats/20 Lunges
      • 6 Squats/24 Lunges
      • 7 Squats/28 Lunges
      • 8 Squats/32 Lunges
      • 9 Squats/36 Lunges
      • 10 Squats/40 Lunges

      COT

      Talked about the story of Abram (later known as Abraham) that all Christians know well. When he was close to 100 years old, he and his wife had grown impatient in waiting for the descendants that God had promised them. So, his wife gave him her servant and he had a child with the servant. In a span of 5 verses in the Bible, the whole situation had turned into a complete conflict amongst those involved. The moral of the story is to completely surrender yourself to God’s will. Their will times where it is easy to become impatient and try to take control of your situation, whatever that situation may be. Have Faith that God is in control of your life and avoid the temptation to control every situation you are placed in. This is something that really stood out to me as I often times try to take control of situations I shouldn’t, so it was a challenge to me, but also to any PAX struggling with the same thing.


      Moleskin

      Q had a lot of curls built in to this workout. A LOT OF CURLS. At one point, it was brought up that after this one, the M’s of the PAX would be impressed with Bicep size. At that point, Shotput threw it out there for debate/discussion: Do M’s really care about bicep size? The results were mixed. Some said “yes”, some said other choice phrases leading up to meaning “no”, others said “probably but no good M is going to make decisions based off of the size of your biceps”. Anyways, it is still out for debate……Does size (of biceps) really matter?

      TWSS, see above.

      Deep Dish informed the PAX present that he would be repeating his Saturday hill workout, everyone was thrilled and I am sure attendance will be through the roof this Saturday at Battery….All jokes aside, he has a good one planned…if you are into almost dying.


      News

      3rd-F channel for opportunities; Chubby’s Ministry on Monday’s still ongoing; Habitat 7/10 is full but always in need of backups just in case

      Fallen Five Convergence Beatdown and Ruck 07/17 at The Dam; Beatdown at 0700-0800, Ruck following afterwards with beatdowns sprinkled in. HC Now!

      1 year Parliament Anny celebrated tomorrow 6/25 with John Doe; Woodrider at Hacksaw. Deep Dish at Battery Saturday


      Recent Backblasts

        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/

        But you don’t have to jump!

        QIC:  Gretel

        Date: 06/23/2021

        PAX: Back Pew, Blindside, Care Bear, Flute, Footloose, Friar Tuck, Kowbell, Money Ball, Mr. Clean, Offset, Rodeo, Roomba, Skitch, The Count, FNG – Transplant, Two Pickles 

        AO: Lions Den


        Conditions

        perfect, 60 degrees, low humidity


        COP

        SSH – 30 IC

        WMH – 10 IC

        Mt. climbers – 20 IC

        3rd Grade – 20 IC

        Marine Corps pushups – 10 IC

        Forward fold OYO

        LBAC, foward/back – 10 IC each

        SSH – 30 IC


        The Thang

        PAX will do sets of 2 different exercises OYO, 25 of one 50 of the other, then hold plank, Al Gore, do some Mary etc. until six is in before doing the next set together, rinse and repeat. Minimal rest between sets. You don’t have to jump with the burpees!

        25 – 8 count body builders (burpee with an added plank jack at the bottom)

        50 – squats

        25 – burpees

        50 – squats

        25 – 8 count body builders

        50 – lunges (easy count)

        25 – burpees

        50 – lunges

        25 – 8 count body builders

        50 – flutter kicks (hard count, 50 each leg)

        25 – burpees

        50 – leg raises


        COT

        I struggle with judging people, but I am working hard on this aspect of my life. What I should be doing instead is loving people. While reading the Q Source I came across this tidbit from section F5 on Preparedness, “A HIM’s commitment to Preparedness will only take him so far down the road to greatness. He could have the heart of a lion and still fail for lack of a critical ingredient, and that is love. If he does not love the people he leads more than he loves himself, he cannot put their interests above his own.” I am challenging myself and others to understand that we don’t know what a person is going through day to day or even minute to minute, lets take the path of loving that person rather than judging them.


        Moleskin

        Don’t knock the silkies till you try ’em! Once you go silkie you never go back!

        QIC enjoys large workout groups, lets him know exactly how many ways people can hate burpees.


        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/


        Recent Backblasts

          Track Day Burpees & Bear Crawls…..

          QIC: AOL

          Date: 06/22/2021

          PAX:M.I.A.,NutBuster, Tatonka, Oui Oui, Mayhem, Choo Choo, Blackout

          AO: Parliament


          Conditions

          70 Degrees, Raining Buckets at the start of the beatdown, that backed off to hardly nothing as the workout progressed.


          COP

          SSH x 15

          WMH x10

          Forward fold OYO

          SEAL CLAPS x10

          Overhead seal claps x10

          21’s


          The Thang

          Pax will run laps of the track for the full time.

          Run the straights, mosey the curves.

          However in the center of the curves there are activities. On the far end of the track (orange cone) pax will do 5 burpees every time they get to the cone. On the near side of the track a set of yellow cones that the pax will bear crawl thru before they continue their mosey and runs.

          Rinse and repeat till time…. I mean this is track day.


          COT

          we talked about our Choices….

          Our every day is filled with choices.

          From the time we choose to set our alarms,

          What we wear, What we eat, drink.

          Simple choices.

          Then we have harder choices, who we are friends with, wether or not we are changing jobs, even down to our interactions with others, how we respond to them and talk to them is a choice.

          We all have the power of choice!

          But what are we choosing?

          Are we choosing things that the world says are good? Or are we choosing the narrow road?

          Matthew 7:13-14

          “Enter by the narrow gate. For the gate is wide and the way is easy that leads to destruction, and those who enter by it are many. For the gate is narrow and the way is hard that leads to life, and those who find it are few.

          The choices we make that are wrong, disobedient to God, or against the inner voice of the Holy Spirit will bring the death process. Those choices release the demonic emissaries—spirits of darkness to work his havoc. They bring pain, devastation, suffering, and hurtful, lasting consequences.

          We have the power to decide which we will have.

          There are two paths; life and death.

          There are two masters; Christ and Satan.

          There are two forces; light and dark.

          • We choose the attitude we will embrace.
          • We choose to live in a Christ-like manner.
          • We choose to love, reject, forgive, or harbor.
          • We choose our actions, deeds, and behaviors.
          • We choose what we meditate on, look at, think on, and believe in.
          • We choose the direction we take, our work, and the use of our time, talent and treasure.

          Philippians 4:8

          Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

          Pay attention to your choices today, this week. They matter!


          Moleskin

          we ended the warm up with 21’s (although not together) we did 5 penalty burpees….which is to almost be expected. i almost think we would have done the penalty burpees even if we finished perfectly…..Who Knows……


          News

          Fallen Five Ruck Coming up July 17th, Charity Dinner on the night before the event.

          Chubbys Continues every monday night.


          Recent Backblasts

            From Dad Bods to Father Figures

            QIC:  Tatonka

            Date: 06/18/2021

            PAX: Gretel, Wuzn’t Me, Wrecked’Em, iLean, Cavity Search, Mayhem, Happy Ending, Choo Choo, Sousa, Ramrod, 9 Volt, John Doe

            AO: Parliament


            Conditions

            Mid 60’s and low humidity – a pleasant modification position change for this time of year.


            COP

            Mosey 1 lap around the track

            SSH x 10 IC

            WMH x 10 IC

            LBAC x 9 IC (“Sorry I finished too early” – jokes were made)

            Reverse LBAC x 10 IC (“The second time is always longer”)

            Seal claps x 10 IC

            Overhead claps x 10 IC

            Chinooks x 10 IC


            The Thang
            In honor of Father’s Day weekend, we are trying to transform our dad bods into father figures

            1 min AMRAP Merkins.

            2 min. Plank

            1 min AMRAP Squats

            2 min Plank

            1 min AMRAP Mountain Climbers

            2 min Plank

            1 min AMRAP Little Baby Crunches

            Mosey 1 lap around the track

            At this point there was much complaining dialogue about the length of the plank. So, YHC being the great all around guy that he is, called an audible and provided PAX with the following position change:

            The same format as above was repeated 2 more times except we reversed the timing on the exercises and planks. We started with 1 min plank and then moved to 2 min. of the exercise. Mountain climbers were removed from the rotation.

            After 3 total sets we finished with mountain climbers for time


            COT

            Q shared the following passages from a few books he has been reading:

            “If you look at a window, you see fly-specks, dust, the crack where Junior’s frisbee hit it. If you look through a window, you see the world beyond.”

            “I believe That we all have a God-given purpose, and we won’t be fulfilled unless we’re living that purpose in a meaningful way.”

            The context of the first quote was a metaphor for how to approach reading the Bible. The second quote comes from a leadership development book I’m reading. I think they go together and shared with the PAX trying to look “through the window” of your life instead of just “at the window” of our exterior to discover your purpose. I encouraged the PAX to try to drill down to a purpose that leads to true transformation and focuses on the contents within ourselves rather than a simple “achievement” style purpose that might just focus on a label we are given.


            Moleskin

            9 volt was quick to point out that Happy Ending had red marks on his knees (from the track) after the workout

            Jokes about Sousa’s mustache never get old, especially when there is a funky bass intro to the workout music.

            Gretel has a great measurement system for determining the appropriate length of workout shorts. You should ask him sometime.

            2 mins of planks multiple times was not a crowd favorite.


            News

            Missionary Ridge ruck tomorrow. Gretel has details if you are interested.

            Fallen Five Memorial Ruck on 7/17

            Charity Dinner on 7/16 in conjunction with Fallen Five weekend. Marcus Luttrell is guest speaker.


            Recent Backblasts

              Flag Day Fun

              QIC:  M.I.A.

              Date: 06/14/2021

              PAX: Bobbitt, Boner, Cleaver, Dundee, FNG-Happy Ending, Mayhem, NordicTrack, Ponce, Slois Lane, Snatch, FNG-Spooner, U-Turn

              AO: Detention


              Conditions

              Low 70’s with just enough humidity (97%) to make you question if it was raining.


              COP

              • SSH x 20
              • LBAC x 20 / Reverse x 20 / Seal Claps x 20
              • WMH x 10
              • Forward Fold – OYO

              The Thang

              PAX moseyed to the track with enough coupons for half the PAX

              Pair up for a Dora Style workout based on time (songs as timer)

              PAX 1 Complete Exercises Listed below during the song
              PAX 2 Run a Lap

              Exercises
              Curls for the Girls
              SSH
              Louganis
              Triceps Extension
              Lion King (Full Disclosure – my hamstring cramped up as I typed this word)
              Captain Thor
              Overhead Press
              Goblet Squats

              Also, for an extra bit of flair, a 80 70lb sandbag was passed around for the group doing the exercise. When it comes to you, do 10 Deadlifts and pass it on to the next PAX in the circle.

              At the end of the Goblet Squats song, YHC stopped the running and had all PAX finish up together with 2 minutes of 8 Count Body Builders.


              COT

              COT today was about the DRP & “Get Right”. YHC saw a paraphrase of Q1 from Italian Job – “An unfit man is unfit to lead. If a man cannot control what he puts in his body or how he uses his body, why should he be trusted with others? You have to get right before you can lead others. It takes daily discipline, but its worth it!”

              DRP – (Q1.1)

              “Each morning, we all face the decision whether to take the Red Pill or the Blue Bill. The first is hard-true and the second easy-false. The Red forces a man to hike up the rocky path toward the EQV, while the Blue lets him mosey down the smooth trail to Mascot-life and chronic Sad Clown Syndrome.
              A man’s first Red Pill is the toughest to swallow because it causes Disruption to the status quo in the form of Movement. And while it doesn’t get easier, it does get better. The second, third and thousandth Red Pill is just as tough to swallow as the first, but that initial Movement gives birth to Acceleration which leads to Momentum and Momentum ultimately leads to joy.”

              Thankful for each of the HIM who came out (and those who wanted to but truly could not). Its because of each other man that the DRP get easier to swallow for YHC. Also, a reminder that HC’s aren’t for the guy giving it.


              Moleskin

              YHC felt as though he was royalty today, being on Q at a prestigious AO, then not even having to drive himself to the beatdown with Mayhem, acting as the “Q-feur” today. YHC also has to admit that the word chauffeur was looked up for spelling and etymology with an attempt to properly hyphenate the bastardization used above (YHC wholly loves and adopts this).

              Boner and Ponce had some epic foot races. Ponce was able to push the fleet of foot Boner better than the rest of the PAX, and did it while being nearly thrice his age. Sorry for the reminder.

              The 80 70lb sandbag used was short 10lbs mainly because YHC didn’t want to expend the effort to fit the fill bag in the main bag and get it to zip. This decision may have been a turning point in NordicTrack’s day, however, as the topic came up several more times. YHC was thankful for this “decision” when carrying the sandbag up the stairs after the beatdown.

              In other news (totally unrelated to NordicTrack or the service he served in), today is the 246th Army Birthday and YHC and the other Army veteran (Welcome Happy Ending) at the beatdown did not feel a need to constantly remind everyone. So there is that.

              Thanks for the welcome Detainees. Hospitality was in full force with two guys from the other side of the river, and each of them having an FNG. Everyone felt the welcome… and the humidity.


              News

              Fallen Five Ruck 7/17 Beatdown followed by Ruck at the Dam

              3rd-F channel on Slack for Chubby’s homeless ministry

              One-year Anniversary Q = PAX Appreciation Day

              QIC:  Blackout

              Date: 06/11/2021

              PAX: Abercrombie, Choo Choo, Mrs. Garcia, Sousa, Tatonka, Toe Jelly, Woodrider, Xena

              AO: Parliament


              Conditions

              Humid…BUT the rain held off.


              COP

              Mosey to Track

              • Forward Fold – IC
              • SSH – IC
              • WMH – IC
              • Arm Circles – IC
              • Reverse Arm Circles – IC
              • Moroccan Nightclubs – IC
              • SSH – IC
              • Run a warm up lap

              The Thang

              Started with a little something to celebrate the PAX. The main reason I have made it a year of consistent posts within F3 Chattanooga is all of the PAX, especially those at Hackliament. So, we started with a little PAX choice circle. PAX chose their favorite (or most hated in some instances) exercises and we did 25 reps. There were 9 men so after each choice, we did Burpee apocalypse.

              PAX Choice

              • Tatonka: 25 John McCains w/ block – 9 Burpees
              • Abercrombie: 25 Curls for the girls – 8 Burpees
              • Woodrider: 25 Bonnie Blairs – 7 Burpees
              • Xena: 25 Merkins – 6 Burpees
              • Mrs. Garcia: 25 LBCS – 5 Burpees
              • Toe Jelly: 25 Grave Diggers – 4 Burpees
              • Choo Choo: 25 Goblet Squats – 3 Burpees
              • Sousa: 25 Bench Press – 2 Burpees
              • Blackout: 25 Shoulder Presses – 1 Burpee

              One Indian Run lap around track to bleachers

              Elevens at Bleachers

              • Started at bottom of bleachers, performed step-ups OR box jumps, ran up bleachers and performed dips at top, moseyed back down. 10 Step-ups/box jumps and 1 dip; 9 Step-ups/box jumps and 2 dips;…….1 step-up/box jump and 9 dips. Always totaled 11.

              Moseyed back to blocks on track pad and performed Interval Workout (45 seconds exercise/15 seconds rest):

              Intervals w/ blocks

              • Curls: 45 seconds
              • Chest Press: 45 seconds
              • LBCs: 45 seconds
              • Toe Merkins: 45 seconds
              • Curls: 45 seconds
              • Chest Press: 45 seconds

              Stretched for last 1:30; Forward Fold OYO and Iraqi Tea Time OYO to close it out


              COT

              Went around the circle and had each PAX state something about F3 they are grateful for. Had many good responses, all with mainly the same theme: Brotherhood, Friendship, Accountability, Inclusion, etc.

              Q spoke to PAX about what F3 has meant in his life the past year. The fact is that F3 is a great Organization, but only because of the PAX and their friendship and support towards one another. The friendships built here are built off of a solid, lasting foundation and it keeps men like me from being a sad clown trudging through life. So, thank you to each one of you as you have impacted me far more than you know!


              Moleskin

              The MC started before the disclaimer. Abercrombie had a (Coca-Cola) gaiter on his head to keep sweat out of his eyes. Of course, this turned into a Woodrider mask vs. gaiter discussion. He loves masks…..

              Tatonka was wearing an Orange Mud shirt. Sousa proceeded to say he thought it was “Orange Nut”. As a Vol fan, I had some thoughts not suitable for F3 as to how cool “Orange Nut” would be. I mean, come on, we do say we bleed orange….. Only slight differences there, right?

              The PAX choice circle was SUPPOSED to be good for the PAX as they could pick the exercises, however, it turned out most picked exercises they hated. There were a few this was stupid’s in there. To be fair, the burpees were far from the PAX’s choice during this part of the beatdown….

              Woodrider broke his block…. Unsure if it was the crushing pressure from his biceps during curls or the ground that actually broke it….Also, Sousa was across from him so it could have been mind power….Sousa is good at breaking blocks that aren’t his.

              Woodrider admitted to have eaten three hot dogs last night because “it was a buffet” This may or may not have had anything to do with broken block. Also, you can get hot dogs at the Lookouts convergence if you come early. Sorry Hacksaw, Toe Jelly noted that when it’s a hot dog buffet….you can always have “just one more”. Please don’t sue for trademark infringement.


              News

              Lookouts Convergence TOMORROW, 6/12 at Lookouts Stadium. beatdown at 0700. Family friendly event at game Saturday night, $25/ticket. beatdown free

              Fallen Five Memorial Convergence and Ruck 07/17. Beatdown at 0700, ruck to follow. The Dam. Beatdown free, ruck $25 if you want a t-shirt and patch. Come out and support these fallen service members.

              3rd-F channel on Slack for information on Habitat and Chubby’s.


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