Posted on

Doracides Were a Bit Ambitious

Date: 04/12/2021

PAX: Blue, Bobbitt, Cleaver, Daisy, Gretel, Heisenberg, Nordictrack, Ponce, Roomba, Slois Lane, Snatch, U-turn

AO: Detention

Conditions

Temp: 52 degrees

Precipitation: 0%

Asphalt: 20-grit

COP

SSH x 25 IC
WMH x 10 IC
3GE x 12 IC
LBAC (forward) x 20 IC
LBAC (reverse) x 20 IC
OH Claps x 15 IC
Cherry Pickers 15 IC
Seal Claps x 15 IC

The Thang

Dora Cides

One PAX works through the reps of the below exercises. Partner runs suicides to three cones: 1st cone, 1 burpee; 2nd cone, 2 burpees; 3rd cone, 3 burpees. Return to PAX and swap out.

200 merkins
300 reverse crunches
400 squats
300 imperial walkers (hard count)
200 Carolina dry docks
300 lunges (easy count)
400 Freddy Mercuries

COT


The word for today is “intentionality.” Developing yourself physically, in your relationships and in your spiritual life doesn’t happen accidentally. The commitment to post transforms the small decisions you make the rest of the day — what you eat, when you go to bed, how you manage your family time. The same applies in your connections with friends and with your M. Be intentional in investing in your relationships and in growing spiritually.

Moleskin

See that pretty list of exercises? The last three are purely decorative. All PAX made it to the walkers, but only studs like Gretel and Ponce got close to doing Carolina dry docks. YHC’s eyes were bigger than his stomach, so to speak.

News

Habitat for Humanity house work this Saturday.

Posted on

Post Spring Break Shot House Monday

QIC:  Mr. Clean

Date: 04/12/2021

PAX: Deer Jack, Geek Squad, Milkman, Sherlock, Tasty Cakes

AO: Shot House

Conditions

53 degrees, and an absolutely beautiful spring morning. The toboggans, jackets, and tights are disappearing…Hello Spring!

COP

SSH x20 IC
Willie Mays Hays x15 IC

The Thang

Mosey to the track to the bleachers.
Bleacher Burner
WMDs x50
Completed in increments of 10 and run to the top of the bleachers each time
Inverted Rows x75
Completed in increments of 25 and run to the top of the bleachers each time
100 Squats
Completed in increments of 50 and….you get the idea
Rocky Balboa’s Indian Run
Last Pax completed 10 Rocky Balboa’s (hard way) and sprinted to catch the front. Repeated this process until we completed a lap.
4×200 Relay
Just that. A 4×200 Relay. Ya’ll he may only have one good run, but that one good run from Tasty Cakes is nasty! Way to push this morning!
Mosey back to parking lot for COT

COT

Life, liberty, and the pursuit of happiness acted as foundational principles in which the Founding Fathers insisted remain rights for all people. If we are to truly maintain this in our country, we must also understand infringing on others’ rights in the process of our happiness breaks the code or principle in which the Founders insisted. So then, go and follow the rule of loving one another. Polarization, as George Washington warned in his farewell address, will most assuredly lead to failure.

Moleskin

News

Recent Backblasts

    Posted on

    The Battery Barometer is Born!

    QIC:  Abercrombie

    Date: 04/10/2021

    PAX: FNG – Conjugal Visit, 9 Volt, Rug Doctor, Deep Dish, Clothespin, Land Yacht, El Chapo, Tin Snip

    AO: The Battery

    Conditions

    Upper 50’s. Forecast was for rain, but we never received a drop. Nice breeze too. Could not have asked for better conditions.

    COP

    Ran a practice lab around the course and completed FIVE reps at each station for familiarization of the thang.  So that means:

    5 – Deep Squats

    5 Merkins

    5 Curls (for the girls of course)

    5 Big Boys

    The Thang

    We ran the below route while stopping to do each exercise OYO.  Continue for 35 minutes.  After 35 minutes, each PAX was given a note pad to write down the number of reps completed.   This will serve as a benchmark to measure future fitness improvements. 

    COT

    We all got crazy going on in our lives, some hide it better than others, but we all have crazy.   I think that during chaotic times it is important to stay plugged in to the positive constants that God has given us.   In John chapter 15 the red words talk about how Jesus is the vine and the importance of staying connected to him.  Jesus is a positive constant for Christians.   Work, family, friends and many other things can be our anchor during the storms in life.  How about F3?  F3 has become a new source of stability in my life for sure!  I guess my words this morning is just to encourage everyone to show up even when you don’t feel like it.  I have never left a beatdown wishing that I stayed in bed, even though I tease the Q and tell him otherwise.  I’m so glad to know that I have a place of refuge during tough times.  Thanks for being there guys!

    Moleskin

    This iron pax style beatdown was not very conducive to mumble chatter.

    Anytime someone hollered “this is stupid”, the QIC smiled and took it as a compliment.

    I’m glad there was a fence between Deep Dish and that dog, that could have gotten interesting.

    Coffeeteria went great. Nice getting to know our FNG – Conjugal Visit!

    News

    Monday nights at Chubby’s is the place to be. Don’t forget that you can always bring items (blankets, tarps, batteries, clothes, sodas, etc.) to your AO and someone will gladly get them to a person in need.

    Deep Dish is on Q Tuesday, Blackout on Thursday and 9 Volt on Saturday. Come see us!!

    Recent Backblasts

      Posted on

      Tabata Time in Tennessee

      QIC:  Sidekick

      Date: 04/06/2021

      PAX: Sunburn, Cart Girl, Vsquared, Shadow, Brain Fart, Doodles

      AO: Boneyard

      Conditions

      52 and perfect

      COP

      Forward Fold; Willie Mays Hays; SSH; 3rd Grade Exercises; Seal Claps; Overhead Claps; Slow Squats

      The Thang

      Tabata Time

      Each round is 30 seconds with 10 second rest. 5 Rounds of each. In between exercises we run to the Pillars and back

      High Plank

      Low Plank

      Mahktar Ndaye

      Pickle Pounders

      Mosey to the Wall for Leg Time – Same set up, but mosey around the rec center

      Wall sit

      One legged squats

      Mosey back to the flag

      Dying cockroach ICX20

      Time

      COT


      Take time to appreciate what we all have going right for us. Don’t dwell on the negatives or the things we think we want and need

      Moleskin

      One legged squats suck

      News

      Look for a time to help out with Night Sweats lawn maintenance where you can.

      Recent Backblasts

        Posted on

        Day after Easter Beatdown!

        QIC:  Sousa

        Date: 04/05/2021

        PAX: Ramrod, Radar, Escobar, Toe Tag, AOL, M.I.A., Mothballs, Tatonka, Wax Off, Top ‘Em, Bernie

        AO: Hacksaw

        Conditions

        A beautiful cold morning!

        COP

        Mosey to the park:

        Third Grade exercise- 10 count

        Worlds greatest stretch- 10 count both sides

        SSH- 25 count

        Forward Fold- Silent 10 count

        The Thang

        We set up a filed with cones marking boundaries.

        We then split into teams of 6. We played ultimate football (ultimate frisbee with a football, often called speed ball).

        Simply put, whoever scored picked the other teams exercise, but still had to do half of whatever they prescribed to the other team.

        This way we were all getting a good beatdown.

        There were burpees, Squats, monkey humpers, merkins, diamond merkins, and a plethora of other excruciating exercises to start our Monday off well!

        COT

        In light of Easter this past weekend, often times the day Christ died is attributed with mourning, pain, and affliction. But when Christ rose on the third day, there was victory, rejoicing, and glory in the Son of God. If Christ had never risen, we would not know happiness, and joy. This morning’s beatdown was designed to be fun, and still active. It’s ok to have fun, and enjoy the things God has blessed us with, because he died and forgave us all so we could live eternally with him. It was great to add some competition and fellowship with the HIM that came out!

        Moleskin

        The Q, also the author of this BB, participated in his first 5k5a, so he was extremely winded, but enjoyed the aftermath of getting 2.5 miles in and then leading the charge through a creative and Purple Rain inspired beatdown!

        News

        Habitat for Humanity slots are filled for 4-17.

        Park cleanup This coming Saturday at Legacy with an 8am beatdown scheduled and 9am-12pm cleanup. Waivers will be provided day of, and masks required since it is through the City of Chattanooga.

        Posted on

        Detention can be fun, too

        QIC:  NordicTrack

        Date: 04/07/2021

        PAX: Blue, U-Turn, Gretel, Recycle, Hambone, Cleaver, Snatch, Roomba, Bobbit, Heidelberg, FNG-Daisy

        AO: Detention

        Conditions

        Clear and 55

        COP

        5 burpees at a time with various warm up exercises mixed in.

        The Thang

        5 burpees after every exercise. The point was no stopping. No ten counts, and no forward folds in this routine.
        Detention is fun
        Ran to parking lot at bottom of hill performed an exercise, then bear crawl to the top followed by 5 burpees

        25 mountain climbers

        25 Carolina dry docks

        25 BBS

        15 tricep raises

        Ran to the picnic tables, same format as the first set, but no bear crawls

        25 dips

        25 pull ups

        25 Marine Corps push-ups

        50 monkey humpers

        Ran to bottom of final hill

        25 American hammers

        25 shoulder taps

        Ran up hill and back to the flag

        25 leg lifts

        Circle merkins to time

        COT

        Proverbs 27:17 Iron sharpens iron, and one man sharpens another.

        The first F and F3 gets everyone out, while the second F keeps us coming out. Being consistent will yield results.

        News

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

        Recent Backblasts

          Posted on

          Another Blue’s Q Ladder

          QIC: Blue

          Date: 04/06/2021

          PAX: Uturn, Nordic Track, Doogie, Ducktales, Cleaver, Gretel, Steam Engine, Roomba

          AO: The Huey

          Conditions

          A little warmer 55° with clear skies

          CoP

          Some SSH’s, some WMH, 3rd Grade Exercises, some shoulder blasters, Forward Fold (aka The Burrito), and some more SSH’s

          The THANG!!!

          A ladder of 10 exercises, doing 10 reps each, hard count where applicable, and a ~1/3 lap mosey in between each round.

          • CPR’s
          • Toe Merkin
          • Incline Clap Merkin
          • Step Up w/ Coupon
          • Dips
          • Squats w/ Coupon
          • Captain Thor’s w/ coupon
          • Merkin
          • Imperial Walkers
          • V-up’s

          Only one Beer Truck this morning, so 5 Burpee payment

          CoT

          Grace……….prayers for me and my ability to extend Grace to those around me. Challenge to have patience and not judge those around us, but extend them Grace.

          Mumble Chatter

          Some of the PAX were unclear as to which exercise to start with, and asked multiple times about the starting exercise. A solid simple workout enjoyed by all PAX. Another beer truck and a Red Bull truck came by during prayer requests, so we didn’t include that in the workout. Sadly no one but me was upset about that.

          Posted on

          Barometer Day of Remembrance

          QIC:  Tatonka

          Date: 04/06/2021

          PAX: Coypu, Cavity Search, Flemish, M.I.A., AOL, Mothballs, Toe Tag, Bonsai

          AO: Parliament

          Conditions

          46 degrees – cool but not too cool. Excellent weather for setting and breaking benchmarks

          COP

          Mosey 1 lap around the track

          SSH x 21 in cadence

          WMH x 21 in cadence

          Quad Stretches x 21 seconds each leg OYO

          Fat Joes x 21 seconds each leg OYO

          Little Baby Arm Circles x 21 in cadence

          Reverse Little Baby Arm Circles x 21 in cadence

          Mosey 1 lap around the track

          The Thang

          The first Tuesday of every month at Parliament is barometer day where we try to beat previous benchmarks set in prior months.
          Barometer Day

          1 mile run

          2 min AMRAP Merkins

          2 min AMRAP Big Boy Situps

          ————-

          After the conclusion of the barometer day exercises, we performed the following:

          25 x Flutter Kicks in cadence

          25 x Air Squats OYO

          25 x Imperial Walkers OYO

          Repeat 3x

          Time allowed for the workout die to be rolled several times. PAX completed various exercises based on what came up on the die including: 30 second plank, squat jumps, lunges

          COT

          Today is a meaningful day to me. I knew from my first post in September that I wanted to Q this day. I asked the AOQs weeks in advance to let me have this day. Today marked five years to the day since my father suddenly and unexpectedly passed away. I wanted to take this day to honor and remember his as I believe he embodied all the tenants that F3 encourages.

          F1 – Fitness: My father’s first career spanned 20 years as a Navy SEAL. He began his career with Underwater Demolition Team 21 and eventually SEAL Team 2. He was no stranger to being in the best shape of his life and even after his retirement he continued to push himself to become better each day. The 21 reps/seconds during the COP represented his time with UDT-21 and the 2 laps around the track represented his time with SEAL Team 2.

          F2 – Fellowship: Being a member of an elite group of warriors brings with it a type of fellowship that few others truly get to experience or understand. I shared that at my father’s funeral, numerous members of my father’s BUD/S class (075- hence the 3×25 reps of exercise after the barometer exercises) were present. Most of these individuals had not interacted with my father for well over 40 years, but you wouldn’t have known it that day. Their presence, attitudes, and conversations about my father made it seem like they had all been side by side from the time they first met on the beaches of Coronado. I also shared the story of my fathers wishes to have his ashes spread by sea, air and land, representing the three environments where a SEAL is expected to operate (this was also represented in the workout by the flutter kicks (sea), air squats (air), and imperial walkers (land). He had some ashes spread over his alma mater by his roommate who was a Navy pilot. He had some buried at a memorial wall at the church he was a long time member of. His spreading culminated at the Navy SEAL museum in Fort Pierce, FL where the modern day SEAL was born during WWII. Annually, around Veteran’s day, there is a SEAL muster there that includes demonstrations, key note speakers, a beach 5k, and a beach front memorial service for SEALs that have passed away that year. Part of the service involved active duty seals swimming out the ashes of the deceased for one final swim at sea. My father’s ashes were also swum out and spread by two members from his BUD/S class. SEALS always have a swim buddy during training and his classmates wanted to make sure he had one until the very end. I will never truly be able to understand the bonds forged by these men during their time serving, but the sensation of this moment can be described as nothing less than powerful. Quite the fellowship indeed.

          F3 – Faith: My father was an elder of Signal Mountain Presbyterian Church until the time he passed away. He was one of the most Godly and faithful men I have ever known and he continued to grow and cultivate his faith each and every year. He put his blood, sweat, and tears into serving his church in any way possible including serving as an Elder, teaching Sunday school, leading men’s groups, and serving on mission trips. He was a true HIM through and through.

          I concluded by encouraging the PAX to think of someone impactful in their lives – whether it be a family member, spouse, friend, or mentor – and reach out to them to let them know the difference they have made in the PAX’s life. It’s easy to get distracted and to say you will do something tomorrow, but sometimes the opportunity slips by and we don’t ever get another chance to do so. I challenged the PAX to reach out to someone this week and just let them know how much they have meant to the PAX’s life.

          As a final note, this just happened to be my 75th post. Seeing as how my father’s BUD/S class was 075, I couldn’t help but smile at this serendipitous moment.

          Moleskin

          Further discussion needs to be had as to whether or not warm up laps count towards the barometer day mile

          Barometer day occurs on the first Tuesday of the month – some PAX may have made a mental note to avoid showing up on the first Tuesday going forward

          Cavity Search’s VQ is this Friday at Parliament. If it rains, we aren’t sure who is going to be on Q.

          News

          Legacy clean up day is this Saturday immediately following the morning beatdown. Check Slack for waivers and information

          2nd F opportunity this Friday. Check 2nd F Slack channel for details

          Recent Backblasts

            Posted on

            Anaerobic Means No Running, Right? Let’s Take a Vote.

            QIC:  Mr. Clean

            Date: 04/05/2021

            PAX: Sidekick, Woodrider, Wuzn’t Me

            AO: Anvil

            Conditions

            49 degrees. Clear. Nicest facilities, so I’m told, in F3. We took a vote, presented our IDs first of course, and decided the facilities are very expanded. Any unable to attend shall be granted the right to mail in a vote regarding the Anvil Amenities.

            COP

            SSH x20

            Forward Fold (Threeskin style) IC

            Willie Mays Hays

            The Thang

            Tabata type workout. Music was going, but timer continued to malfunction, so we went on Q.
            Timerless Tabata
            Squat Thrust w/Block

            Squat Thrust w/Bent Over Row

            Clean and Jerk w/Block

            Clean and Press w/Block

            Clean/Jerk/Press/Squat Combo

            Two 4×200 Relays. Pax waiting on “baton” competed Side Straddle Hops.

            Elevens

            Shoulder Press/Merkins with 100 yard sprints between

            Mary — Sidekick w/Dying Cockroach; Wuzn’t Me w/100’s; YHC w/Pickle Pointers; Woodrider w/LBCs

            COT

            I shared the following COT with the Parliament boys on Friday. With no repeaters, I thought it worth sharing again with the Anvil boys.

            Clothespin posted something in Slack about 2020 basically encouraging us to focus on the positives of 2020 and mentioned some of the wonderful things he got to do like spending time with his family.

            Oftentimes we don’t brag on people who speak of the positives, but we see plenty of advice pointing toward the woes of complaining, and rightfully so, complaining can become very toxic in so many ways.

            As I pondered this thought, I realized that, much like the old adage of praying for patience and receiving things to be patient about, complaining or over complaining will lead us down a path in which we see things in our lives to complain about.

            In 2020, My M and I did not have Covid, we did not lose anyone close to us due to Covid, we spent many hours with each other that normally would not happen, we still got paid and kept our jobs despite schools being closed, we did not experience any real hardships medically, my wife received a major surgery that even without insurance we were able to pay for, the M found FiA and is now a very integral part of their foundation and growth.  

            Sadly, we tended to jump on the 2020 Sucks bandwagon, and now 2021 has offered up plenty of things in which to complain simply because they have been much more personal than those causing that overall attitude of 2020 sucks.  

            Misery loves company, so I would love to start airing the grievances that have already come with 2021 whether it be emotional, physical, spiritual, psychological, or occupational, but I think I will take a lesson from 2020 and focus on the positive.

            My 2.1 turned 2, and one week later stole the show at my sister’s wedding reception.

            Oh yeah there is another, my baby sister got married and found an amazing man who is Christ focused.

            During financial struggles, we have made it through just fine and even enjoyed an occasional indulgence. Of course, much of this comes as a direct result of the wonderful F3 and FiA relationships in which we’ve been blessed.

            Relationships with couples our age have developed and/or blossomed 

            My 2.0 is excelling at school and gets better each day at his various athletic endeavors.

            He loves harder and deeper and prays with more soul and love than most grown men I know.

            My M is healthy, beautiful, works extremely hard, loves with more of herself than she really has to offer. My M takes 2nd place only to God as the driving force to keep me going and help guide my ship. 

            Having gifts in our lives in which we would happily sacrifice so many things to enrich those gives leaves us asking what is it that we really have to complain about, or at least, in my humble opinion, it should

            Moleskin

            Anaerobic means no running, right — Sidekick

            Thankfully, Sidekick and Woodrider stayed with the least controversial topics possible of politics, religion, and Covid.

            Great MC throughout the Tabata portion.

            News

            Recent Backblasts

              Posted on

              Climbing the Top Gun Ladder

              QIC: Blue

              PAX: Nordic Track, Gretel, Ponce, Bobbit, Roomba

              Date: 04/05/2021

              AO: Detention

              Conditions

              A cool 47° with clear skies

              CoP

              Some SSH’s with some stretches, some shoulder blaster, and some more stretches.

              The THANG

              A ladder of sorts from the “Top Gun” workout via the F3 Exicon.

              Complete reps of each exercise, adding to the previous exercise each set. Between each set, Bernie to the end of the parking lot and mosey back.

              Round 1

              • 10 Single Leg Deadlifts (hard count)
              • 20 Sumo Squats w/ coupon
              • 30 Tricep Extensions
              • 40 Shoulder Taps (easy count)
              • 50 Curls

              Mosey 2 laps around the track

              Round 2

              • 10 Burpees
              • 20 Overhead Press
              • 30 Tricep Extensions
              • 40 Squats
              • 50 Curls

              Mosey 2 laps around the track

              Rinse and repeat if necessary

              CoT

              A challenge to the PAX today………Don’t Judge Anyone. Whether it’s someone that cuts you off in traffic or a coworker that ate you sandwich in the break room fridge, take a deep breath and live that person as a fellow human being. Extend GRACE to those around you.

              Mumble Chatter

              Not much in the way of chatter this morning, other than “we don’t have 2 hours to finish this workout Blue”. A good time was had by all the PAX. Everyone was sufficiently tapped at the end.