Once you hear the siren, It’s already too late

QIC: 9-Volt

Date: 11/05/2019

PAX: Deep Dish, Mrs. Baker, El Chapo, Topless,Clothespin

AO: The Battery


Conditions

NOT my warm bed

COP

Mosey from flags to base of Mount Evil.

  1.  SSH x 20 IC
  2. Abe Vagoda x 20 IC
  3. SSH x 20 IC
  4. Arm Circles
    1. Forward x 15 IC
    2. Reverse x 15 IC
  5. Seal Clap x 15 IC
  6. Chinook x 15
  7. SSH x 20 IC
  8. Goblet Squats x 20 IC

       Mosey up Mount Evil to large frowny face on pavement

The Thang

WHEEL OF MISFORTUNE:
Pax spreads out around 35 ft diameter circle with one at the dealer’s spot and one at the gamblers spot.
The dealer will choose a card from the deck. Each card has an exercise listed. The rep count is as follows;
Face cards = card number + 10
Royals = 25
Ace = 50
Joker – PAX sprints down and back up Mount Evil
The gambler rolls the dice to determine the mode of travel between exercises
1 = Lunge
2=Bear Crawl
3=Crab walk
4=Mosey
5=Bernie
6=Gambler’s Choice
The PAX performs the given exercise then completes one lap around the circle with two new people at the dealer and gambler spots.

Mosey down to flags for Marys
Pickle Pointer with left leg raised x 10 IC
Pickle Pointer with right leg raised x 10 IC
100’s x 20 x IC

COT

No wisdom was to be found

Moleskin

No dead hookers were harmed in the making of this beat down

.


News

November 16 – Convergence at The RidgeCut
November 23 – The Battery aniversary
 

Dora + Bear Crawl + Dora + Crawl Bear = Boneyard Bonanza

QIC: Jazzy Jag

Date: 11/5/2019

PAX: Candu, Vanilla, Dirk, Sidekick, Sunburn (R), Ascot, Milkman, Pebbles, Lady Scot, Fissure, Peanuts

AO: Boneyard


Conditions

A little warmer than the last few days. 45 deg and clear


COP

Mosey to the front of the rec center, past the front of the school, down the hill back to the track, jailbreak up the hill by the tennis courts to the back of Winn-Dixie Bi-Lo Food City.

Sshs x 20

Slow merkins x 10

Willie Mays hays x 10 each leg

Fire hydrants x 10 each leg

Sshs x 15 faster

Carolina dry docks x 10

Imperial walker x 10 each leg

Forward fold x 10

Sumo leg lifts x 10 each leg

Sshs x 10 faster


The Thang

A little Guns n Roses helped get the blood flowing for Dora
Dora x 2
PAX counted off for random partners, one partner traveled while one partner exercised. Travel partner had a 25? yard down and back with the option of either 1)Bernie Sanders down and bear crawl back or 2) run down and crawl bear back.

Dora #1 Exercises as follows:

25 bonnie blairs each leg

50 merkins

75 squats

100 fire hydrants each leg

125 flutter kicks total

Dora #2 Exercises as follows:

~35 roly polys

100 jump squats

150 plank jacks

200 lunges in place

250 LBCs

End



COT

Word of the day is “strength.” We all come to F3 to get stronger mentally, physically and to build stronger relationships. What do we do with our strength? Q shared about recent struggles in parenting not using strength in anger – making my kids do something because I am frustrated with them, but realizing later it scared them or hurt them. That is not the kind of strength I need to be cultivating. PAX were encouraged to find ways they can use their strength and leadership to build up family, friends, community.


Moleskin

Q was very lucky Fissure found a piece of trash on the ground with the second Dora written on it- this saved the PAX from a very short, easy workout.

We may be the test cases for how the human body responds to 100+ fire hydrants. Results to follow

Q tried to manufacture an obstacle course on the mosey by finding approximately 37 curbs to hop over in 1/2 mile.

Roly-poly mania is beginning to sweep through F3 Chatt – everyone should be practicing OTB


News

11/16 Convergence at BX – new AO in Brainerd – be there, 7am.

Boneyard shirts – AOQ requests a leader from Boneyard step up to spearhead this effort, reach out on Slack if interested


Recent Backblasts

    Mercan Mile, Indeterminate Speed Squat Sachet, Dercan Dash – For the Win

    QIC: Sidekick

    Date: 11/04/2019

    PAX: best in Show (R), Mayhem (R), On Tilt, Vaccine, Fastlane, Threeskin, Fissure, Gaylord, Sparky (R), Early Bird, John Doe, Peanuts, Walla Walla, Jazzy Jag

    AO: Beast Ridge


    Conditions

    33 degrees and clear


    COP

    SSH ICX30; Forward Fold ICX10; 3rd Grade Exercises ICX12; Slow Squats ICX12; LBAC ICX10; Reverse ICX11; Morrocan Night Club ICX12; Seal Claps ICX12; Shoulder press ICX12; Willie mays hays ICX12


    The Thang

    Mercan Mile –

    Run a mile stopping at each quarter mile for 25 Mercans – 100 Mercans total

    Indeterminate Speed Squat Sachet

    Run a mile stopping at each quarter mile for 25 slow, or medium or fast sqauts – 100 squats total

    Dercan Dash –

    Run as much of a mile as possible stopping at each quarter mile for 25 Dercans on your planking partner – Total of 50 Dercans due to time


    COT

    Keep after your F3 brothers with the cold weather. Easy to Sack in the winter but its a great time to get better


    Moleskin

    The guys didn’t like my cadence on the squats so they became an indeterminate speed squat. The Dercans are a hit, we need to do those more often.


    News

    OTB at Brainerd Baptist to be named later on thursday

    Chatt 3 year Anny on 11/16 at Brainerd to be named later

    Battery 1 year anny on 11/23


    Recent Backblasts

      Teamwork on a post

      QIC: Mrs. Baker

      Date: 11/02/2019

      PAX:    9Volt, Deep Dish, Clothespin, Topless, Red Tees, Sandwich, El Chapo, Shotput, Schnitzel, Pork belly

      AO: The Battery


      Conditions

      First Frost of the Season, 32 and clear.


      COP

      In a circle at the flags:

      SSH 20x
      Merkin 12x
      SSH 20x
      Squat 15x
      SSH 18x
      Arm Circles 15x each direction
      SSH 16x
      burpee 12x
      SSH 14x
      forward fold 10 count
      SSH 12x
      merkin 12x
      SSH 10x
      hamstring squat stretch 10 count
      SSH 8x
      big boy situp 12x
      SSH 20x


      The Thang

      QIC brought 6″ by 8 ft wooden fence posts to the party. PAX organize themselves 3-4 men of similar height per post .


      Teamwork on a Post
      Each team team of men spread out and practice working together with QIC calling out movements to the group.

      Lift Post from ground to chest
      Back to ground
      Ground to overhead
      Overhead to chest
      4 count squat
      post to ground
      Ground to chest
      right face and post on right shoulder

      Mosey 200 yds
      halt – 4 count squat 20x with post
      Mosey 200 yds
      halt – Overhead press 20x
      Mosey 200 yds left shoulder post
      halt – big boy situps with post
      Mosey 200 yds post overhead
      halt – merkin 20x
      Mosey 200 yds right shoulder post
      halt – floor press post 20x
      Mosey 200yds
      halt – lunge 20x
      Mosey 200 yds
      halt – squat 20x
      Mosey final 200 back to flags

      With 18 minutes remaining we circle up for the Dealers choice Mary in the frosty grass.
      Big Boy Sit-ups 10x
      box cutter 15x
      plank 1 min
      LBC 20x
      leg lifts 20x
      bicycles 20x
      Cptn Thor 15x
      Heal Touches 20x
      Big Boy Situps 15x
      Dead Bug 15x


      COT

      Teamwork is a key component of a successful life. Men often end up working alone and miss out on a lot of benefits of working in a team. Carrying and lifting the post was pretty easy today. It’s good for us to have a reminder that work and life are easier together. Maybe next time we will have some much heavier posts and challenge ourselves even more. Keep up the good work and remember that we are to “Leave No Man Behind, but Leave No Man Where You Found Him.”
      CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
      BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]


      Moleskin

      Chilly Morning and Teamwork makes for concentration and light chatter. Our various heights, weaknesses and strengths brought some challenges and kept us on our toes. Great effort so Bigger Logs are on tap for next time.


      News

      F3 Chattanooga One Year Anniversary Convergence at BX (Brainerd Baptist) on 11/16
      F3 Cleveland One Year Anniversary 11/23 at the Battery. Abscess from Knoxville on Q


      Recent Backblasts

        Leaders don’t smoke, they VAPE

        QIC: Prosciutto

        Date: 11/02/2019

        PAX: Escobar, Fissure, Fly-By (Respect), Focker (Hate Hate), Goose, Mayhem (Respect), Peanuts, Steam Engine, She Shed, Skitch, The Count (Respect), Uncle Fester, Whittler

        AO: Landfill


        Conditions

        Fall is so woke right now it already got Winter figured out

        32 degrees and chill….

        COP

        SSH
        Signal Mtn Climbers
        ST Squats
        ST Merkins
        …. something else…
        Mosey to top gate and share the Vision, then right to it; 10 burpees and then a mosey to bottom gate
        Bottom Gate – 10 Burpees


        The Thang

        Vision – Need to get back to top (eventually) = Vision; The ability to receognize advantage and the movement required to achieve it. If you don’t know where you’re going (or why), then you cannot influence others to follow you there.

        Circle Burp – All Pax perform called exercise until a man calls down, then all go down for Burpee and then immediately back up to continue called exercise

        Burpees / Called Exercise: SSH
        Run to Dog Park area
        Burpees / Called Exercise: Squats
        Run to Pavillion
        Burpees / Plank
        Mosey to Bottom of Hill for Bernie

        Articulation – A quick lesson on lack of vision in a leader and proper instruction adherance. In order to effectively lead, a leader must clearly communicate the vision. With a clear understanding of vision – people will not abandon the vision.
        1/2 & 1/2
        Counted off by two’s. Half the group goes to one end of the field (pavillion) with the Q, other half of group goes to the other. Only one group has the Q with the vision and articulated plan…
        Q Group performs, Jump Lunges x 10 (each leg), Squats x 10, High Knees x 10
        Non-Q Group does???? Nothing – they yelled at the Q group asking what to do…
        Lesson learnt.

        Persuasion – Even with recognition that a leader’s vision is advantageous, it’s human nature to cling to Status Quo. With persuasion a leader can convince others to begin movement & gain momentum.

        Tunnel of Love
        All men line up (in a line, imagine that) and zipper plank. Man at the back army crawls under and through the men planking

        *Grab a rock

        Exhortation – Perhaps the most important of the four skills; requires empathy and candor by a leader. Given that a movement can cause uncontrollable or unforeseen circumstances, a leader can recognize that upfront and is ready to exhort and incentivize followers to overcome circumstances and maintain momentum.
        11’s on the Hill – Increment ejercicio at the bottom/Decrement ejercicio at the top
        Merkins (bottom) & Curls with Rock (top) with run up Hill betwixt the two.

        6MOM
        Flutter, Freddie Mercuries, LBC, Hollywoods, V-Ups (Aye! Whittler), maybe something else…


        COT

        From the Q-Source’s third quadrant (Lead Right) of leadership, YHC felt it was a good time to discuss the four capabilities of Effective Leadership.

        The Leadership Skills are the four capabilities of Effective Leadership that enable a man do what a Leader does

        Leadership is Influencing Movement to Advantage. To do that Effectively, a man must Competently apply the Leadership Skills:

        First, he must have Vision, which is the ability to recognize Advantage and the Movement required to achieve it. If he does not know where he is going and why, then he will not be able to Influence anyone else to follow him there.

        Second, he must be capable of Articulation, which is the act of describing his Vision to others. People will not abandon their Status Quo for a superior position unless they understand where they are going.

         Third, he possess the means of Persuasion, which is the initiation of first Movement. Despite their recognition that a Leader’s Vision is Advantageous, human nature is to cling to the Status Quo even it is inferior. Through Persuasion, a Leader convinces people to begin Movement and gain Momentum.

        Fourth, because Movement produces uncontrollable circumstances, the Leader knows that Obstacles (Problems that impede Movement) will inevitably arise. An Effective Leader is ready to use Exhortation to incentivize his followers to breach Obstacles and maintain Momentum toward Advantage.


        Moleskin

        The gates of the Landfill claimed another victim in Gusher who had the right idea, but not the right intel (my bad), but saw the closed gates. He chose to do the hard thing, took the DRP and went to Hill City for his own downpainment. AYE!

        Fissure & Whittler must be some serious buds as they wouldn’t quiet down – so the 11’s were effective in silencing that rhetoric (for a short time).

        Friends, it’s simple, if you want to make the pax happy, bring coffeeteria to the gloom. Works every time.

        Cell phone ringers set to Crickets are hard to find. Elusive doesn’t even begin to describe it.


        News

        Convergence 11/16 – 3rd birthday of F3 Chattanooga at the next new AO in town – Brainerd Baptist. Stay tuned for details coming soon in ‘Announcements’ channel.


        Recent Backblasts

          KILL THE CHILL ❄️

          QIC: DNF

          Date: 11/01/2019

          PAX: Toetag, Peanuts, Vaccine, WuzntMe, Jazzy Jag, Bubbles (R), Bernie, John Doe, Swipe Right, Bendy Straw, R Kelly, MaYhem (R), Focker, Moneyball, Fastlane, FNG-Squirt

          AO: Hacksaw


          Conditions

          33°, dark


          COP

          Mosey to flag and lap before circle up


          Willy Mays hayes x10 IC


          Forward fold x10 IC


          SSH x30 IC


          High knees until recover


          Little baby arm circles x20 IC


          Reverse little baby arm circles x20 IC


          SSH x 30 IC


          Hold plank until recover

          The Thang

          4 STATIONS – repeat circuit

          (Q says “start line” at any point… PAX regroups, lines up, and performs Indian run until “halt” is heard. PAX then runs back to where they were and continues station circuit)

          STATION ONE:


          10 burpees

          30 imperial walkers

          50 squats

          30 reverse lunges

          STATION TWO:


          20 burpees

          50 LBC’s

          10 big boy sit-ups

          30 Captain Thor

          STATION THREE:


          25 diamond merkins

          30 Jump squats

          30 forward lunges

          40 bonnie Blair’s

          STATION FOUR:


          30 wide merkins

          40 mountain climbers

          30 monkey humpers

          20 burpees


          COT

          Leadership has a lot to do with listening to others. It’s one thing to direct a team and form a plan… it’s another to figure out what is going on with your teammates and understand what’s on their mind. Many times as leaders we want to set the direction and move on…. but it’s much more powerful when you let an associate help construct the plan. Creates more buy-in, and sets individuals on a mission that they are passionate about. Listening to others is something we have all been told over and over… I shared a real life example of how this worked out for me and a teammate recently. It’s one thing to hear the advice, and another thing to take it.


          Moleskin

          We have added some FNG’s over the last few weeks who have super long hair. Might become a thing. Guaranteed that John Doe will catch up!

          Pain Train, kind of

          QIC: Sidekick

          Date: 11/1/2019

          PAX: Pebbles, Iron Butt (RX2), Sunburn (R), Ascot

          AO: Boneyard


          Conditions

          34 degrees and overcast


          COP

          Forward fold ICX12; Right over left ICX8; Left over Right ICX8; Cotton Pickers ICX12; SSH ICX25; LABC ICX10; Seal Claps ICX10; Morrocan Night Club ICX10; Shoulder press ICX10; Slow Squats ICX15; Slow Mercans ICX10; Willie Mays Hays ICX12

          Mosey a lap, watch out for the puddles


          The Thang

          Pain Train

          5 PAX, 5 Stations

          Pull ups X 10; Squats AMRAP; LBC AMRAP; Mercans AMRAP; Big BOI Sit ups AMRAP

          PAX take up their stations around the post office and get to work. Man doing the pull ups sets the pace and keys the rotation on the pain train.

          We went through one complete cycle and audibled due to everyone (ME) being lonely.

          Mosey over to the hill and wall. Dips as each PAX runs up and back down the hill. keep going until everybody has ran the hill

          Now, all pull plank. take turns bear crawling up the hill and calling for the next pax to come up. All end up at the top.

          Now big boy sit ups at the top and reverse lunge down the hill until all are at the bottom.

          Mosey back to the exercise station.

          Pick your Poison

          15 reps of whatever exercise you want – Run to the half lap mark and back; Repeat twice more

          Time


          COT

          Its cold. hang in there and keep driving guys to F3. Stay active over the winter and you will be better for it. Don’t give in to the sack


          Moleskin

          I was off my game today. Dragging. Ill be better


          News

          OTB at Ridgecut over next few thursdays.

          Chatt 3 yr anny at Ridgecut on the 16th

          Battery 1 yr anny on 11/23


          Recent Backblasts

            Chinese Water Torture

            QIC: Whittler

            Date: 10/31/2019

            PAX: Laces Out, Prosciutto, Gusher, Pomade, Bumblebee, Doubtfire

            AO: Smackdown


            Conditions

            Pouring down rain


            COP

            Mosey lap with 2, 4, 6, and 8 burpees

            SSH x 31

            Forward fold

            Willie Mays Hays

            Arm circles

            Overhead Press

            SSH


            The Thang


            Trick or Treat
            There was a bucket of candy containing various types of candy that correlated with a certain exercise. We each drew one piece of candy and did 31 reps of said exercise. 200 meter run in between each turn

            Milky Way – Merkin

            Snicker – Pumpkin Smashers (V-ups)

            Twix – Lunges

            3 Musketeers – LBCs

            Laffy Taffy

            • Purple – 100 meters
            • Yellow – 400 meters
            • Red – 200 meters
            • Green – 300 meters

            Repeated for 2 rounds

            Bleacher work

            Alternating arms

            Step up x 10

            Dips

            Step up x 10

            Incline merkins

            Step up x 10

            Mary

            Freddie Mercury

            Pickle Pointers

            Pickle Pounders

            Heel touches

            LBCs


            COT

            Nobody likes doing hard stuff but being out in the terrible weather sure is easier with your F3 brothers. I didn’t want to get up this morning. However, I knew that my brothers were going to be there to embrace the suck with me. Sometimes we have to do things that we don’t want to do but we have to make the choice to persevere and get better.


            Moleskin

            The pouring rain did not lend itself to much MC.


            News

            Convergence 11/16

            Turkey Day Convergence – site TBD?


            Recent Backblasts

              Trick or Treat – DORAMRAP™ Style

              QIC: Ringwald

              Date: 10/31/2019

              PAX: Backfire, Blindside, Countdown, Dirk, Hobo, Moneyball, More Kowbell, Red Tees, Sinai, Skitch, Uncle Fester

              AO: Hill City


              Conditions

              The rain was cool, the air was hot and muggy, but not as hot as Skitch without his shirt on.


              COP

              In the middle of Coolidge Park

              Batwings – 10 IC
              Slow Arm Circles – 10 IC
              Reverse Slow Arm Circles – 10 IC
              Overhead Press – 10 IC
              Cherry Pickers – 10 IC
              Frankenstein’s Monster – 10 IC
              SSH – 20 IC
              Werewolf – 10 IC
              Plank Jacks – 10 IC

              The Thang

              Mosey to the lighted path “down by the river.” I brought some dice to add some spice.

              Stage 1 – DORAMRAP

              Partner up.
              One of the PAX rolls the dice. Based on the number, one partner does the exercise while the other partner runs to the end of the path and back. Rotate.
              Repeat and rotate PAX to roll the dice. Time permitting.

              2 – Burpees
              3 – LBCs
              4 – Goblet Squats
              5 – Lunges
              6 – Flutter Kicks
              7 – Big Boy Situps
              8 – Monkey Humpers
              9 – Bench Press
              10 – Bent Over Rows
              11 – Merkins
              12 – Burpees

              Stage 2 – Trick or Treat

              No partners. All PAX execute the following exercises and reps together at each lightpole. The number of lightpoles is determined by the roll of the dice.

              1 Burpee
              5 Merkins
              10 Squats

              20 Bent Over Rows just to get some back workout in


              COT

              While attending pre-marital counseling with Laces Out, I found out that I was a “fixer” -someone that already starts determining a solution before they have received all of the information. I learned that most times my SO would just want to vent to me, which was separate from asking for advice. I have a very hard time turning off my “fixer” mentality and just listen.

              Be cognizant of others you interact with. They may want advice, or they may just want to be heard.


              Moleskin

              Lot’s of wet jokes, since we haven’t gotten to say any of them in a very long time at Hill City. Uncle Fester gave me pink eye – stay away from gloom horns kids.

              Let it be known, heretofore a many fortnight that Ringwald doth trademark the term DORAMRAP. This shall come to pass as a partner exercise where one partner doth perform an exercise whilst the other partner doth travel about an undetermined distance, however the first partner hath no minimum requirement nor the team hath no maximum requirement, other than returning to one partner and rotating untilst finished.


              News

              Turkey Day Convergence – 11/28 – AO TBD
              Launch of BX – 11/16 – Brainerd Baptist Church


              Recent Backblasts

                Open Up Your Hips And Let IT Flow (Slinky Dogs Part Deux)

                QIC: John Doe

                Date: 10/30/2019

                PAX: Peanuts, Walla Walla, Toe Tag, Bernie, Gaylord, Swipe Right

                AO: Hacksaw


                Conditions

                Started out as nice clear 64 degree morning, but finished with some rain and the roaring sound of a garbage truck


                COP

                Side Straddle Hops – 25 (IC); Forward Folds – 10 (IC); Third Grade Exercise – 10 (IC); Calf Stretch (each leg) – 10 (IC); Willie Mays Hays – 10 (IC); Side Straddle Hops – 25 (IC); 5 Burpees each for not having the flag

                The Thang

                Mosey over to THE HILL for some church (.3 miles)

                Formed a single file line as a group for each rotation
                SLINKY DOGS

                AMRep Standing Squat, until each member Frog Jumped to the front of the line – Group Mosey UP the hill

                AMRep Mericans, until each member bear crawled to the front of the line – Group Mosey DOWN the hill

                AMRep LBCs, until each member did a basketball slide to the front (did this twice with different lead foot on the slide) – Group Mosey UP the hill

                AMRep Dive Bombers, until each member did walking Lunges to the front – Group Mosey DOWN the hill

                AMRep Aquamans, until each member did Bernies to the front – Group Mosey UP the hill

                AMRep Standing Squat, until each member Frog Jumped to the front of the line – Group Mosey DOWN the hill

                AMRep Mericans, until each member bear crawled to the front of the line – Group Mosey back to Dominos Parking Lot (.5 miles)

                Finished w/ 4 minutes of Mary (Rotated PAX call on exercise)

                COT

                Nothing earth shattering.  Talked about being intentional.  Thankful for everyone being intentional in joining the group this morning.  Challenged everyone to be intentional today, even if it’s for one day – in our work, with our spouses/significant others, with our kids, and with ourselves. 

                GO BE INTENTIONAL TODAY


                Moleskin

                At the request of Peanuts the title of this Q is what it is….open your hips and let it flow


                News

                11/16/19 – Convergence at BX; 11/23/19 – 1 YR Anniversary for THE BATTERY; 10/31 – OTB for new AO build up at BX

                DNF – Next Q at Hacksaw on 11/1/19


                Recent Backblasts