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RidgeCut has Hills and Free Coffee

QIC:  Fissure

Date: 07/01/2020

PAX: Best In Show (Respect), Ashtray, Early Bird, Jazzy Jag, Lanyard, Curfew, Purple Rain, Swingset, Lockjaw, Swipe Right

AO: RidgeCut

Conditions

Humid and still

COP

Disclaimer disclaimed and off we went down to the “green playground” as young Webby and Red Pandy like to call it (my kiddos)
10 burpees, 9 squats, 8 burpees, 7 squats, 6 burpees, 5 squats, 4 burpees, 3 squats, 2 burpees, 1 squat

The Thang

Burpee broad jump uphill 75 yards, mosey back to start
Bear crawl uphill 75 yards, mosey back to start
Suicide run 25 yards/back, 50 yds/back, 75, 100 and 125
Rinse and repeat x 3 or until time called

10 burpees, 9 big boi situps, 8 burpees, 7 situps, 6 burpees, 5 situps, 4 burpees, 3 situps, 2 burpees, 1 situp, 10 burpees

Mosey back to the flag at the BX

COT

My oldest has been struggling with reading. He gets down on himself when he isn’t great at something right off the bat with very little effort. So, best I could, we talked about perseverance aka persistence in doing something despite difficulty or delay in achieving success.

This isn’t a lesson just for a young boy. We need it during workouts, at work, at home and the dagum golf course : )

Moleskin

A couple guys were a tad late but one still found us at the playground area. Jazzy ran back to to the flag to lasso the last straggler. RidgeCut is lucky to have such an admirable AOQ.

Swingset brought coffee for all to enjoy post workout. What a guy!

News

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

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    WreckedEm VQ

    QIC:  WreckedEm

    Date: 07/03/2020

    PAX: Mayhem, DNF, Clothespin, D-Fib, Ramrod, Slim Shady, Picabo, Rendezvous, John Doe, Rollback, Furley, Madoff, Purple Rain, Bernie, WuzntMe, Escobar

    AO: Hacksaw

    Conditions

    Pretty muggy, would describe it as “thick”

    COP

    Mosey to the flag pole, SSH X 20 in cadence, 3rd grade exercise, Willie Mayes Hayes, Forward fold, LBAC forward and back, Seal claps, Rockin Night club (All in cadence). Then we all snagged a coupon and came back to the circle.

    The Thang

    DORA around the Poles

    PAX partnered up and while one man was running the flag poles the other man did as many as they could of the exercise. After each round we held Al Gore till the 6 was in and then started the next round. Round 1 – Burpees, 2-Lunges, 3-Man Makers with Coupon, 4-Squats, 5- Merkins, 6- Big Boy Sit Ups, 7-Curls, 8- Coupon press (on your 6), 9-Iperial Walkers, 10- Freddie Mercurys)

    Finished with a little Mary

    COT

    Love your neighbor. With all that is going on in the world, one thing we can all do is love one another and treat them as we would want to be treated. It’s the number one thing Jesus taught his followers.


    BALL OF MAN: Prayed for wisdom, strength, and health of these great men and their families.

    Moleskin

    Turned into a little more running than I had envisioned and everyone seemed to be getting a good sweat on. Pretty sure the humidity had something to do with that.

    News

    Dadurday in July

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      Baby Weight (Hill City – Ringwald – 6/30/20)

      QIC:  Ringwald

      Date: 06/30/2020

      PAX: Skitch, Deer Jack, Flop, Pink Panther, Sunshine, Lutefisk, Curfew, Backfire, Cupid, Omaha, Carebear, Ohms, White Glove, Sidekick, Moneyball, Blindside, Mr. May, Coverup, Chief, Back Pew, The Count, Picasso, FNG-The Grouch

      AO: Hill City

      Conditions

      Conditionally seasonal.

      COP

      Start at Blue Rhino
      Forward Fold (right over left, left over right)
      Slow and Low Squats x 10 IC
      Willie Mays Hays x 10 IC
      Ass Kickers x 10 IC
      High Knees x 10 IC

      Jog to stage in Coolidge
      Merkin x 10 IC
      Shoulder Press x 10 IC
      Arm Circles x 10 IC
      Reverse Arm Circles x 10 IC
      Moroccan Night Club x 10 IC
      Cherry Pickers x 10 IC
      Plank Jacks x 10 IC
      Mountain Climbers x 10 IC
      Imperial Walkers x 10 IC
      Windmill x 10 IC

      The Thang

      We picked an appropriate weighted rock that became our “babies”. Unless instructed, no one could drop their baby. If they did, the group incurred a 5 burpee penalty.

      Don’t Drop The Baby
      Using the street lights, we performed the following exercises in waves to stay separated

      Round 1
      Walk to 3rd light pole with baby in cradle position
      Walk to 6th light pole with baby in frankenstein position
      Walk to 9th light pole with baby in tricep extension position
      Walk to 12th light pole with baby in piggy back position
      Walk/speed walk back alternating with lunges every 3rd light

      Round 2
      Walking in cradle position between each exercise
      Walk to 3rd light pole – 10 overhead press
      Walk to 6th light pole – 10 bench press
      Walk to 9th light pole – 10 bent over rows
      Walk to 12th light pole – 10 elevated crunches
      Walk/speed walk back alternating with lunges every 3rd light

      Throw The Baby
      Move to big outer circle of coolidge park
      PAX tosses their baby as far as they can, and performs the following exercises to get to their baby. Rotating arms each throw until they reach the center.
      Round 1 – Bear Crawl
      Round 2 – Bear Crawl (but rolling the baby since the ground was soft)

      COT

      One word – Appreciation

      It looks differently and means different things to everyone, but take the time today to appreciate something or someone in your life.

      Moleskin

      It was good to be back and leading in the gloom. We performed a total of 15 burpee penalties as a group.

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        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

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          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

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            Dora to the pyramids of parliament

            QIC:  Ducktales

            Date: 07/03/2020

            PAX: El Chapo, Rawdog, woodRider, Cavity search

            AO: parliament

            Conditions

            100 percent humidity, hot holiday start.

            COP

            Mosy to front door of school.

            5 rounds of sun salutations

            A.B. Pyramid


            Partner up, accumulate reps.

            100 burpees-Partner A 10 burpees while B wall sits
            200 Box jumps- A 20 reps, B air squats

            300 flutter kicks- A 30 reps l, B hold plank.

            200 Air Squats– A 20 air squats, B runs around parking lot island.

            100 burpees, same A, B as start.

            Mosey back and jailbreak last 100 yards

            COT

            “I will stand up for the things I believe in, at the same time taking care not to trample on the rights of those who believe differently” -Bette Jean Rapheal

            Love smaller posts and this COT was a perfect example why. After I presented quote and insight, every one of the PAX had a insightful addition. This is the manna men need. As Cavity Search added face to face communication is needed more. If a tweet is read by 5 different people it may be received in 5 different ways. The communication breakdown happens when you just see a text and lack the tone and presentation of face to face.

            Moleskin

            • Showed up at 04:15 because of my Jocko body alarm went off before alarm, arrived at 04:15.
            • John Doe and I planned on pre 5k at 04:45, I cruised the parking lot for my first return to Ooltewah high since I played soccer there in 2001. I quickly realized that my plan I had made for lions den burpee apocalypse would not work here. No big hill! And bleachers were still on the track from their recent graduation. I shifted gears and looked at an easy backblast to modify for the parliament. Cape fear has lots of easy stuff to modify to the sharper men of chattanooga. Thank you cape ear for the size 90 font, I could read from the next county.
            • Wood rider showed up for pre run, he’s and inspiration with his January Csaup personal goal of 100 running miles a month. He holds the 100 meter record that still stands that he set the last time he was at Ooltawah high.
            • Great to meet El Chapo, spoke with him on the phone and really look up to this guy, true HIM.
            • Coffiteria with these men at Chick-fil-A is always great! Parking lot distanced party!

            News

            Convergence tomorrow / launch of battlefield

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              Aaaarmy Training Sir!

              QIC: 9 Volt

              Date: 07\02\2020

              PAX: Deep Dish, WuzntMe, Clothespin,  El Chapo, Thin Mint, Schnitzel,  

              AO: The Battery

              Conditions

              Original body that runs and drives. Has a c6 automatic transmission and a 302 engine. Have clear title on hand. The paint is chipping in small spots. Shoot me a text with pic of what. I’m only wanting rid of it because I don’t have the time to fix it up. Have any questions please text or call

              COP

              “Good morning ladies!  I am Major Payne and I will be you drill instructor for today. There will be no excuses.  There will be no disclaimers. There will be no Trip Advisor reviews.”

              Mosey around dog park to the sound of the Spotify Drill Sergeant’s Field Recordings playlist 

              Forward Fold IC x 10
              SSH x 20 IC
              BAC Fwd x 15 IC
              BAC Rev x 15 IC
              Seal Clap x 15 IC
              SSH x 20 IC
              Willie Maze Haze x 10 IC

              Mosey to top of Mt Evil, Everyone but Clothespin grab a block and meet by the pile of bricks

              At the top of Mt. Evil our AOQ was presented with a token of appreciation.  An antique CMU with three webs and extra thick walls.

              The Thang
              7 Of Diamonds – PAX  moves from corner to corner of a diamond, square, polygon etc. beginning with a 7 count and adding 7 at each successive corner. 

              Still enjoying the drill sergeant’s lovely voice.

              Anyone who finishes early runs around the entire diamond to catch up with the 6 and joins them in their exercises.

              1.  Thrust Kicks
              2. Merkins
              3. Jump Squats
              4. Military press ( with CMU )
              5. Arm raise to the front (with brick in each hand)
              * Bear crawl with bricks between corners
              6. Arm raise to the side

              COT

               Drill sergeants don’t provide wisdom or encouragement

              Moleskin

              No expense was spared in digging Clothespin’s CMU out of a pile of garbage.

              The Battery now has a pile of bricks to play with (No not legos)

              News

               

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                The 2,000 Yard Burpee Abpocalypse

                QIC:  Recycle

                Date: 7/2/2020

                PAX: Hambone, Afterbirth, Prosciutto, Burrito, Jenny Craig, Pound Dog, Holy Kiss, Whittler, Red Raider, Blindside, The Count (RESPECT RESPECT), Mr Met, Blue, Dundee, NordicTrack, Pomade, Sidekick, Old School (RESPECT), Gusher, Truck Stop

                AO: Smackdown

                Conditions

                Beautiful morning, high 60s, grass was freshly shorn and moist

                COP

                SSHx15 IC
                FFx10 IC
                WMHx10 IC
                Slow Merkinx10 IC
                TGEx10 IC
                Mr Clean Shoulder Blaster Lite:
                LBACx10 IC KEEP EM UP
                Reversex10 IC KEEP EM UP
                OCx10 IC KEEP EM UP
                MNCx10 IC KEEP EM UP
                OPx10 IC KEEP EM UP
                SCx10 IC RECOVER
                SSHx20 IC

                The Thang


                The 2,000 Yard Burpee Abpocalypse

                PAX pair up in groups of three into two groups

                Group 1 goes to East goal line, group 2 to West

                PAX begin with 10 burpees on the 10 yard line and go down 1 every 10 yards going back to the goal line after each set of burpees. Finish with 1 burpee on opposite goal line.

                After burpees completed, PAX begin on 10 yard line with 10 American Hammers, going back to the goal line after each set and increasing reps by 2 every 10 yards. Finish with 28 American Hammers on opposite goal line.

                Duck Duck Mary

                PAX circle up around shovel flag and get on their six. Two PAX on opposite sides of the circle get up and run around the circle while other PAX AMRAP exercises called out by the QIC. When PAX return to their starting position, next PAX get up and run.

                Flutter Kicks
                LBCs
                Heel Touches
                Hello Dollys
                Pickle Pointers

                Pickle Poundersx10 IC
                BBSx25 OYO

                TIME

                COT

                It will come as a shock to no man who has posted with F3 that we borrow a lot of what we do from the military. From exercises to lexicon to counting cadence to completing after action reports (backblasts), it’s obvious that there are military fingerprints all over our organization. It’s also evident in the way we teach leadership and train Effective and Virtuous leaders.

                The penultimate event of Marine Corps Recruit Training is called the Crucible. During the Crucible, recruits participate in different obstacles and challenges that require teamwork and leaders to emerge and help foster esprit de corps. During this time of very little sleep and even less food, drill instructors will have periods of instruction with the recruits in which they will read Medal of Honor citations. Medal of Honor recipients invariably demonstrate character traits that can be found in every Effective and Virtuous leader: courage, integrity, commitment and selflessness. True examples of men who Live Third.

                The QIC read the PAX the Medal of Honor citation for Army Technical Sergeant Charles Coolidge. Signal Mountain resident Sgt Coolidge is one of only two living Medal of Honor recipients from World War II. Sgt. Coolidge’s actions during late October 1944 demonstrated those leadership traits that we hope to develop in ourselves.

                Moleskin

                Playlist: Arrested Development, The Black Crowes, Pearl Jam, Staind, Eve 6, Stone Temple Pilots

                “Somebody tell Red Raider he is supposed to go back to the goal line after each set of burpees.”
                “He is going back. And he is still 3 sets ahead of us.”

                Burrito thought it would be funny to trip Blindside as he was running around the circle. It was funny, but not nearly as funny as the perfect form tackle Blindside performed when he caught up to Burrito.

                News

                Independence Day Convergence at Gilbert Stephenson Park in Fort O this Saturday.
                0700
                Check Slack for more info!

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                  You teased us with leg day and punished us with abs.

                   

                  QIC:  GeekSquad 

                  Date: 07/01/2020

                  PAX: Big Al, Blue, Chum, Dundee, FNG-Padre, FNG-Premature Evacuation (P.E.), FNG- Hasbro, Lloyd, Magnum, Milkman, Nordictrack, Payload, PeekaBoo, Postman, Ponce, Resume, Sherlock, Snatch, Steam Engine & Squid.

                  AO: Shot House

                  Conditions

                  fresh asphalt, dark and mildly humid.

                  COP

                  Mosey from parking lot to track

                  All exercises IC

                  Forward Fold x 12 count

                  Willy Mayes Hayes x 12

                  Butt Kickers x 12

                  SSH x 15

                  Butterflies x 12

                  Greatest American Heroes x 8

                  Updog to down dog with toe flip x 3

                  SSH x 15

                  Tony Hawk Squats x 5

                  Iraqi Tee Times x 6

                  LBAC front x 12

                  Reverse x 12

                  Moroccan x 12

                  Chinooks x 12

                  Seal claps x 12

                  Overhead seal claps x 12

                  Michael Phelps x 10

                  SSH x 20

                  The Thang

                  At the track

                  partner up

                  1 Person runs a lap around the track while other does the following exercise continuously until he returns. Switch and the other person runs a lap while partner does exercises. Once the second returns, Switch to next exercise and continue.

                  Merkins

                  Lunges

                  Burpees

                  Big Boys

                  Alt Shoulder Taps

                  Everyone completed 5 laps and 5 sets of exercises

                  Mary’s at the end.

                  Heel touches x10

                  Pretzels 1 leg x10

                  Pretzels 2nd leg x10

                  Pickle Pointers 3rd leg x10

                  Pickle Pounders x10

                  mosey back to parking lot for COT

                  COT

                  Teddy Roosevelt quote from “Man in the Arena”

                  “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

                  This morning and every morning in what we call the gloom you step into the arena with yourself mentally to get up and push through the workout. Then, when we show up, together we step into the arena. we grow stronger physically and as brothers. Today, you were challenged to partner up and it required you to push yourself to get around the track back to relieve your brother and carry on with your exercise.

                  If there’s one thing I have learned to live by in F3 so far, it is this motto: “Leave no man behind, but do not leave him where you found him.”

                  one of my favorite verses in the Bible gives some great advice related to this idea as well.

                  “but they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.”

                  ‭‭Isaiah‬ ‭40:31‬ ‭ESV‬‬


                  I leave you with the challenge to be a “man in the arena.”

                  News

                  July 4th Convergence 0700-0800 in Fort O. Let Milkman know if you want to caravan with GeekSquad in the “Captain Jack Sparrow” leaving Hixson High parking lot that morning.

                  The Huey tomorrow 0515 Soddy Daisy Veterans Memorial Park 

                  Dundee VQ at Shot House on Monday 7/6

                   

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                    What goes up, must come down

                    QIC: Holy Kiss

                    Date: 06/30/2020

                    PAX: Prosciutto, Whittler, Pomade, Burrito,  Bumble Bee, Truck Stop, Gusher, Red Raider, Recycle, Hambone, Afterbirth, Pound Dog, FNG-Old School

                    AO: Smackdown

                    Conditions

                    Muggy 70 something with a nice cool wet field

                    COP

                    Warm up lap around track

                    SSH X25, Little Baby Arm Circles X15 and reverse X15, Seal Claps X15, Overhead Press X15, Willy Mays Hays X10, Imperial Walkers X10, SSH X25, Third Grade Exercise X15

                    The Thang


                    4 Corner Escalator

                    Corner 1


                    5 Burpees OYO, hold plank for 6

                    Corner 2:

                    5 Burpees, 15 Merkins OYO, hold plank for 6

                    Corner 3:

                    5 Burpees, 15 Merkins OYO, 25 Squats, hold plank for 6

                    Corner 4:

                    5 Burpees, 15 Merkins OYO, 25 Squats, 35 block press, hold plank for 6

                    Corner 4: And back down….

                    5 Burpees, 15 Merkins OYO, 25 Squats, 35 block press, hold plank for 6

                    Corner 3:

                    5 Burpees, 15 Merkins OYO, 25 Squats, hold plank for 6

                    Corner 2:

                    5 Burpees, 15 Merkins OYO, hold plank for 6

                    Corner 1


                    5 Burpees OYO, hold plank for 6

                    Stairway to Seven

                    On bleachers: 1 Incline Merkin, Box Jump to top, 6 squats, Box Jump Down… 2 Incline Merkins, Box Jump to top, 5 Squats, Box Jump Down… so an and so forth until 6 incline merkins at bottom and 1 squat at top

                    Slow Tempo Dips on Bleachers…I think I will officially name these STDs

                    4 Count Exercise In cadence.. Down on 1 hold… up on 2 hold, down on 3 hold, up on 4.. X7

                    Johnny Cash / Ring of Merkin

                    PAX hold plank in circle.. 1 merkin up to 5 reps

                    COT

                    “The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands in times of challenge and controversy” -MLK Jr.

                    Moleskin

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