Beast Ridge – Page 3 – F3 Chattanooga

November 26, 2019

10 or 11 bites at a time…

QIC: Threeskin

Date: 11/25/2019

PAX: Best In Show, Chavez, Dolly, Early Bird, Fissure, Lanyard, Jazzy Jag, Mayhem, FNG – Plunger, Gru, John Doe, Stars, Swing Set, Swipe Right, Toe Tag, Vaccine

AO: Beast Ridge

Conditions

38 degrees and moderate humidity, let it snow!

COP

Let there be Side Straddle Hops! 100IC

SSH x 10 mosey
‘lil babe’ arm circles
SSH x 10 mosey
‘lil babe’ arm circles – other way
SSH x 10 mosey
Mayhem’s Moroccan Night Club
SSH x 10 mosey
Military Press
SSH x 10 mosey
Seal Claps
SSH x 10 mosey
Tea Pots
SSH x 10 mosey
Good Mornings
SSH x 10 mosey
Willie Mays Hays
SSH x 10 mosey
3rd Grade Exercises
SSH x 10 mosey

The Thang

WARNING: Only complete once you are warm.
11 Elephants

1st Set: hold position
Partner 11s:
Curls & 8 Count Body Builders & Mtn Climbers
Mosey to SSHs

2nd Set: swap position

3rd Set: swap positions til time

We didn’t break a world record, but we will try again…

COT

How do you eat an elephant? One bite at a time…
600 SSHs – If I told you before we started would you have thought we could have done it?
Learn to pace yourself, learn to reach out to others, and learn to maximize the time you have. Achieving your goals will become a natural way to live and work.

Moleskin

It takes a lot of SSHs to sharpen some guys.

PAX just couldn’t get enough SSHs so we did more. Not saying “in cadence” is a hard habit to break.

Some where close to splashing merlot on the 8ct BB rounds 🍷

0 modifications by the Q. One PAX decided to modify 8ct BBs with a jump. 🤦🏼‍♂️

News

Thanksgiving at Hill City on… if you don’t know by know I can’t help you.

Recent Backblasts

November 23, 2019

Clean up to Ring 1

QIC: Best in Show

Date: 11/18/2019

PAX: Peanuts, FNG Swisher, Mayhem, WallaWalla, The Count (respect squared) Swipe Right, Gru, Fastlane, Sidekick, Oiler, Sidekick

AO: Beast Ridge

A crisp mid 30’s start to the week.

COP : A quick 30 SSH and we move out to the stadium to check out all 6 rings of the BIS dog show.

The Thang

Six rings of fun for the pax, each ring would have various exercises and for fun a jailbreak sprint between each stop. Finish up the first exercise in each ring and move on to the next

Ring 1 , incline merkins, decline merkins, box jumps

Ring 2, shoulder taps, St Bernard squats, High Knees

Ring 3, bear crawls, Bernie Sanders (uphill x4)

Ring 4 Burpees!

Ring 5, suicide sprints

Ring 6 Wall sits, donkey kicks, wall jacks

COT

Ran out of time and didn’t get all the planned exercises in, but there was still plenty to go around.

Moleskin

the strength of the fellowship of F3 has meant a lot to me. The impact of these men has been powerful for me.
enough of the mushy stuff…

Recent Backblasts

November 19, 2019

An Old Fashioned @ Beast Ridge 11-11-19

QIC: Peanuts

Date: 11/11/2019

PAX: Fastlane, MaYhem (Respect), Oiler, SwipeRight, Vaccine, Early Bird, Walla Walla, Sidekick

AO: Beast Ridge

Conditions

Cold. Temps got up to 68 degrees during the day (seems incredible given the weather since) but was a balmy 41 degrees for the Thang

COP

SSH x10
Forward Fold x10
Willie Mays Hays x10
Little Baby Arm Circles x10; Reverse x10
Shoulder Press x10
Quad Stretch x10
Calf Stretch x10
Third Grade Exercise x10
Arm Stretch x10

The Thang

Mosey over to the soccer field where we count off by 4 and do an old fashioned 4 corners, which unlike Momma’s Old Fashioned Pancake Breakfast (which really doesn’t include the words “old fashioned” but for some reason I always call it that when ordering) or Uncle Hershel’s Favorite Breakfast, it sadly is not the kind of of old fashioned that will make you look like this guy:

Related image

At each corner pax are greeted with another mouthwatering smorgasbord of exercises, the likes of such almost made me need to put on my buffet pants (if your looking to get some they are out of stock):

Image result for buffet pants

Corner 1:

Dips
Incline Mercans
Box Jumps
Decline Mercans

Corner 2:

Squats
Lunges
Toe Squats
Monkey Humpers

Corner 3:

SSHs
Imperial Walkers
St. Bernard Squats
Plank Jacks

Corner 4:

LBCs
Flutter Kicks
Hello Dolly Crunches
Pickle Pointers

The pax start out by doing 20 reps at each station and then increase by 5 each round through. In between stations on the short side of the field pax side shuffle to the next station. On the long side of the field pax jailbreak. Finished up with a lap around the field indian-style.

COT

It was Veteran’s Day. Spoke about the sacrifice soldiers and their families make every day around the world. Deployments last a long time and have a huge effect. You hear the stories about the tours of duty during Vietnam – 365 and a wake up. The problem is that doesn’t tell the whole story. You have all the time on the front end preparing for the deployment and all the time on the back end adjusting to being back in the world. I try to tell the soldiers I talk to that a deployment is in reality a 3 year process – there is the year you spend getting ready to go, the year you are gone and the year you spend getting used to being back. That’s if your lucky. For lots of folks it takes a lot longer than a year to adjust to being home. Some people never adjust. There are the dudes I know that have deployed 7 or 8 times in the past 15 years. You become consumed by it. Your life becomes defined by firefights, rocket attacks and IEDs. Then you come home and your life is defined by car rider lines, mortgage payments and orthodontist appointments. To try to explain it sometimes seems incomprehensible. The struggle to not become defined by these things that simply do not and cannot relate to normal life is a monumental feat and I believe is truly the biggest sacrifice veterans make.

Sleeping in bunkers night after night waiting for rockets to fall, standing on a wall for hours on end waiting for trucks to blow you up, feeling your ears ring and the earth shake, hearing the taps play….these are things no one wants to see or do, but given the choice every veteran I have ever met would be the first one there, because in the end they know if not us, then who and if not now, then when. They know in their heart of hearts they could not live with the thought of someone else going in their place, standing in their shoes. These are things I hope and pray my children never do or see. These are the sacrifices veterans make each and every day. I guarantee it.

Theirs not reason why,

Theirs but to do and die.

Into the valley of Death

Rode the six hundred.

Moleskin

Good to feel the cold weather again with these 8 brothers. Lot more than we had a lot of days last winter at Beast Ridge. Which, btw, IMHO needs to get some good old fashioned (there’s that phrase again) feuding brewing with the RidgeCut. If I was a little more tech savvy I would replace the names below with Sidekick and Jazzy Jag. The real question is which is which?

News

All the news is old now.

Recent Backblasts

November 4, 2019

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

October 28, 2019

Up and Down and All Around

QIC: Jazzy Jag

Date: 10/28/2019

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

AO: Beast Ridge

Conditions

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

COP

SSH x 15 IC

Slow Merkins x 10 IC

Willie Mays Hays x 14 IC

Imperial Walker x 16 IC

Mosey to stadium seats

“11s”

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

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

…

All the way to 1 Derkin, 10 box jumps

Mosey to bottom of hill by the exit

The Thang

Up and Down and All Around

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

Stations:

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

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

Mary

Box Cutters x 10 IC

Freddy Mercury x 15 IC

Flutter kick start position hold x 22 IC

END

COT

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

Moleskin

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

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

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

News

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

Recent Backblasts

October 21, 2019

The Fog of Diamonds

QIC: WuzntMe

Date: 10/21/2019

PAX: Early Bird, Toucan, Threeskin, Sidekick, Fastlane

AO: Beast Ridge

Conditions

Pleasant, but incredibly foggy. Visibility at its lowest.

COP

Mosey to the big parking lot by the Futbol academy
SSHx40
Merkins X10
Plank Jacks x20
Mountain Climbers x20

Recover
Forward Fold x30
Willie Mays Hayes x10
Finkle Swings x 10
Tonya Harding x10

Smurf Jacks x10
SSH x20

The Thang

Eight of Diamonds
Baseball fields were closed, so we improvised, and called out different areas to serve as the bases. PAX complete the same number of exercises at each base, and repeat at first base, second, third, etc. Run between bases.
8 x 4- Diamond Merkins
16 x4 – Plank Jacks
60 seconds of Al Gore to recover
24 x4- Merkins
60 seconds of Al Gore to recover
32 x 4- Hundreds
40 x 4- Squats
32x 4 – LBCs

Indian Run back to the parking lot
24 Merkins x4 – or until time.

Time.

COT

I read the quote from Jack Donovan that I initially read at my VQ some eight months ago. I expressed my thoughts on responsibility, iron sharpening iron, etc., and thanked the PAX for the accountability in making me better on a daily basis. F3 has become a major part of my life, and I’m thankful for its impact.

Moleskin

Sidekick had Taco Bell this weekend.
Ask me how I know.

News

Anniversary convergence upcoming… stay tuned for more.

Recent Backblasts

October 15, 2019

“Breakfast” at Beast Ridge Beatdown

QIC: Iron Butt

Date: 10/14/2019

PAX: Best in Show (Respect), The Count (Respect-Respect), Early Bird, Fastlane, Gaylord, Mayhem, Peanuts, WuzntMe

AO: Beast Ridge

Conditions

47 perfect degrees of cool gloom

COP

Forward Fold-IC 15x; 30 SSHs IC; Little Baby Arm Circles 20x; Little Baby Arm Circles Reverse 20x; Cherry Pickers 15 x; Merkins 10x; Mosey to parking lot under light.

The Thang

(Eight Stations) – Partner up

“Breakfast” at Beast Ridge – Station 1

“The Kettlebell Pancake Breakfast“

Black Kettlebell; Bend at your hips to grab a kettlebell; Hike it between your legs; then thrust it up to shoulder level. Keep swinging 50x OYO.

Green Kettlebell; Stand with your feet twice shoulder width, holding a kettlebell at chest with both hands, and squat; 50x OYO.

Switch

Hold High Plank Until Q Calls Rotate

“Breakfast” at Beast Ridge – Station 2

“Cinder Block Bacon Boogey”

Partners Slow Mosey Together to second Light in parking lot and comeback to the stations both doing Overhead Presses/Carries w/Cinder Block

Hold High Plank Until Q Calls For Rotation

“Breakfast” at Beast Ridge – Station 3

“The Double Meat Dumbbell Dish”

Partner: 30x Shoulder Press with Two 25lbs OYO

Partner: 30x Seal Clap with Two 15lbs OYO

SWITCH without STOPPING

Hold Low Plank Until Q Calls Rotate

“Breakfast” at Beast Ridge – Station 4

“Weighted Jelly Roll Ball Twist”

Partners Stand Back-to-Back & Exchange Weighted Ball in East-West Motion 50x

(Note 1 time around = 1)

Partners Stand Approx. 6 ft Apart And Toss Ball From Chest Back & Forth 40x

(Note Back & Forth Once = 1)

Hold Al Gore Until Q Calls Rotate

“Breakfast” at Beast Ridge – Station 5

“Sausage & Gravy CardiooohNo! “

Partner: 50x SSHs OYO

Partner: 30 Merkins OYO

SWITCH

Hold High Plank Until Q Calls Rotate

“Breakfast” at Beast Ridge – Station 6

“Uncle Herschel’s Gut Buster”

Partner: 50x Little Baby Crunches OYO

Partner: 40x American Hammers OYO

SWITCH

Hold Low Plank Until Q Calls Rotate

“Breakfast” at Beast Ridge – Station 7

“Biscuits & Honey Suck-It-Up Buttercup”

Partner: 25x Bonnie Blairs (Jump Lunges) OYO

Partner: 30x Pickle Pounders OYO

SWITCH

Hold Low Plank Until Q Calls Rotate

“Breakfast” at Beast Ridge – Station 8

“Ham & Eggs Hootie Bootie Cootie”

Partner: Hold High Plank Alternate Lift Arms w/20 lbs 30x OYO

Partner: Big Boi Split Leg Sit-up w/12lbs 30x OYO

SWITCH

Hold Low Plank Until Q Calls Rotate

COT

In honor of Columbus Day – Words shared about setting sail in the ship of life and the importance of having a solid anchor in the storms of life. Lyrics from song called The Anchor Holds were shared:

I have journeyed through the long dark night
Out on the open sea, by faith alone
Sight unknown; and yet His eyes were watching me

The anchor holds
Though the ship is battered
The anchor holds
Though the sails are torn

I have fallen on my knees as I face the raging seas
The anchor holds in spite of the storm

I’ve had visions, I’ve had dreams
I’ve even held them in my hand
But I never knew they would slip right through
Like they were only grains of sand

The anchor holds
Though the ship is battered
The anchor holds
Though the sails are torn

I have fallen on my knees as I face the raging seas
The anchor holds in spite of the storm

I have been young but I’m older now
And there has been beauty these eyes have seen
But it was in the night, through the storms of my life
Oh, that’s where God proved His love for me

Moleskin

The PAX graciously helped IronButt pack the weights back in to his truck. Good men. The best.

News

Daddy Day this Saturday

Recent Backblasts

October 7, 2019

Monday – Howlin’ at the Moon – Beast Ridge

QIC: Vila

Date: 10/07/2019

PAX: Fastlane, Threeskin, Pebbles, Gaylord, Jazzy Jag, Mayhem

AO: Beast Ridge

[youtube https://www.youtube.com/watch?v=NZUuzdlQWHY&w=560&h=315]

Phases of the moon

New
- Warm Up
  1. SSH IC x15
  2. Imperial Walkers IC x15
  3. SSH IC x10
  4. Carolina Drydocks IC x10
  5. SSH IC x5
  6. Willy Mayes Hayes IC x10
  7. Forward Fold x15
  8. Plank IC x20
  9. Slow push to up x10
  10. Up Dog x15
  11. Down Dog x15
  12. Mountain Climbers IC x12
  13. Forward Fold x15
  14. Down into frog

Waxing Crescent
- Crescent Walking Lunges x20
- LBCs x20
- Bear Crawl Back

First Quarter
- 5 rounds
  - Double Take Burpee
  - BBS x5

Waxing Gibbous
- Flutter Kicks – 20 (4ct)
- Thrusters – 15
- Crunch Merkins – 10

Full
- High knees IC x15
- Plank IC x20
- Climbers IC x15
- Plank rotation IC x10

Waning Gibbous
- Flutter Kicks – 20 (2ct)
- Thrusters – 15
- Crunch Merkins – 10

Third Quarter
- 3 rounds
  - Double Take Burpee
  - BBS x5
Mosey Back to New Moon due to time

Count – 7

Names

Prayers/Announcements:

We are thankful for this morning in the gloom.

We are thankful for the brotherhood that that it brings.

We are mindful of and hopeful for all thoughts and prayers, both spoken and unspoken.

We will carry this into the day, and it will give us the strength, the vision, and the courage to leave this world a better place.

Leave no man behind, and leave no man like you find him.

Crom!

Vila

October 6, 2019

Deal with it….

QIC: Best in Show

Date: 09/30/2019

PAX: Early Bird, Mayhem, Jazzy Jag, Toucan, Wallflower, Fastlane

AO: Beast Ridge

Conditions

70, 183% Humidity

COP

A short mosey to loosen up heading over to the wet grass, because of course we would

The Thang

Circled up and placed a deck of cards out on the table (ok, it was a milk crate) and explained the Deck Of Pain rules;

Each suit represents an exercise and the value of the card determines the number of the exercise performed

Spades = merkin

Diamond= squats

Club= American Hammer

Heart= SSH

Joker =5 Burpees

each pax took turns drawing the card and leading the group in the exercise. It was apparent to the group YHC is no card shark as Jazzy had to point out twice the difference between a club and a spade….

great at fun and mumble chatter at my expense…

COT

I enjoy the fact that the deck of pain offers an opportunity for all pax to engage in leading the group. Great mumble chatter opportunity too, and it was strong this morning

Moleskin

There is a saying about change; it is ugly in the beginning, messy in the middle, and beautiful in the end.

I am at the messy part, may stay there for a while too, but change is part of life, in business, family, personal. F3 has changed me, and continues to change me .

News

I hate WordPress. Prosciutto is my IT helpline

Recent Backblasts

September 23, 2019

Beast Ridge – Iron PAX – Week 4

QIC: threeskin

Date: 09/23/2019

PAX: Carabiner, Early Bird, Fastlane, Home Alone, Jazzy Jag, Mayhem, Oiler, Peanuts, Sparky, Toucan

AO: Beast Ridge

Conditions

So nice, lets work harder.

COP

SSH’s IC
Little Baby Arm Circles IC
SSH’s IC
Willy Mays Hays IC
SSH’s IC
3rd Grade Exercises IC

Mosey to Soccer Field

The Thang

IRON PAX WEEK 4

3 Rounds:

100 Merkins and/or Squats
Coupon Carry 100 out/back

100 Coupon Swings and/or Bonnie Blairs
Coupon Carry 100 out/back

100 Coupon Thrusters and/or Traveling Lunges
Coupon Carry 100 out/back

COT

Push yourself: you probably won’t hurt yourself
– Rise to the challenge
– Breaking muscles down builds them back bigger
– Get out of your comfort zone
– Learn something new

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

Out of breath…

News

IRON PAX last week:

Tue: Hill City
Wed: Lions Den
Thur: Smackdown OTB
Fri: Hacksaw
Sat: The Battery