Beast Ridge – Page 6 – F3 Chattanooga

April 29, 2019

3skn’s MURPH prep

QIC: threeskin

Date: 04/29/2019

PAX: Fastlane, Peanuts, Sidekick

AO: Beast Ridge

Conditions

The Best Ever… Signs of dawns early light.

Disclaimer

This might hurt. Its pretty difficult. Shake it, but don’t break it.

COP

ALL exercises are x 10
SSHs IC
Little Baby Arm Circles IC
Willie Mays Hays IC
Military Press IC
Forward Fold
SSHs IC

The Thang

Convergence Coming up so lets get ready to rep the beast!
Memorial Day Murph Prep

MURPH = 1 mile then 100 pull ups, 200 Merkins, 300 Squats then 1 more mile

Run to the Snack Pavilion: get there asap and start the workout
– 5 Merkins and 10 Squats until the SIX is in and completes two rounds

Run to the Playground: get there asap and start the workout
– 5 Pull Ups, 10 Merkins and 15 Squats until the SIX is in and completes two rounds

Run to the Snack Pavilion: get there asap and start the workout
– 5 Merkins and 10 Squats until the SIX is in and completes two rounds

Run to the Fastlane’s Love Shack: get there asap and start the workout
– 10 Merkins and 15 Squats until the SIX is in and completes two rounds

Run to the Snack Pavilion: get there asap and start the workout
– 5 Merkins and 10 Squats until the SIX is in and completes two rounds

Run to the Playground: get there asap and start the workout
– 5 Pull Ups, 10 Merkins and 15 Squats until the SIX is in and completes two rounds

Mosey to the Parking Lot: Mary if there is time
Pickle Pointers and Pretzel Crunches

COT

Take a risk! Get out of your comfort zone and learn something. You came F3 and now know that it was worth it. Imagine what you could be missing.

Moleskin

Peanuts is a fan of conversion vans.

Sidekick may have put in an offer on a VW van.

Fastlane left the lights on for us.

News

Memorial Day Convergence – The Dame

Recent Backblasts

April 22, 2019

Peanuts can you hear me?

QIC: Whittler

Date: 04/22/2019

PAX: Sidekick, Threeskin, Jabooti, Peanuts, Fastlane

AO: Beast Ridge

Conditions

48 degrees and surprisingly dry

COP

Mosey to the large parking lot.

SSH x 25

Forward Fold x 4

Cotton pickers x 15

Windmills x 15

Willie mays hays x 20

Arm circles x 15 both directions

Finkle swings x 10 per leg

The Thang

By this time, we all had seen the unmistakeable Ford Escape of Peanuts pass by but we had no Peanuts. YHC decided to flip flop the order and head over to the entrance to find Peanuts.
Elevens on the Hill

Jump squats at the bottom, V ups at the top

Still no Peanuts

Mosey back to the parking lot

Paula Abdul the parking spaces (2 lines forward, 10 merkins, one line back for LBC x 10) for a total of 10 spaces. Bear crawls forward and back (unless you’re a hand model like Threeskin and need to protect those hands ala David Duchovny in Zoolander). We finally found Peanuts during this part of the routine.

4 corners Mary

Flutter kicks x 10

Backward lunge

Hollywood x 10 left side

lunge

Hollywood x 10 right side

backward lunge

Plank x 10

Done

COT

Find whatever it takes to get motivated. YHC has trouble with motivation in March so I decided to Q more often so I was forced to show up.

Moleskin

Surprisingly little MC this morning. We all wondered where Peanuts had gone.

There was a golden opportunity to poke fun at Threeskin when he opted to modify and lunge instead of bear crawl.

News

Black ops Collegedale on Friday – ask Threeskin for deets

Recent Backblasts

April 15, 2019

Papa Needs a New Boat

QIC: Sidekick

Date: 04/15/2019

PAX: Iron Butt (Respect X2), Sunburn (Respect), Peanuts, Early Bird, Threeskin, She Shed, Fastlane, PCH (nomad), Ripstick (nomad)

AO: Beast Ridge

Conditions

42 degrees and clear. Thought we were done with this cold crap.

COP

3rd Grade Exercises ICX12; Forward Fold ICX12; SSH ICX30; Right over left ICX8; Left over right ICX8; Slow Squats ICX15; Little Baby Arm Circles – Reverse – Cherry Pickers – Morrocan night Clubs – All ICX10; Willie Mays Hays ICX12

The Thang

Papa Needs a new Boat!

Only two places to get one and Cabelas is a little far and traffic on 75 was a little heavy. So Bass Pro here we come!

Mosey to the big parking lot – Mercans ICX15; Mosey to Fastlane’s Love Shack – Super Dips ICX15; Dercans ICX10; Mosey to the top of the hill – LBC ICX15; Reverse Pickle Pounders (Pickle Pointers) ICX15; Mosey to the front of Bass Pro – SSH ICX15; Mosey around Bass Pro to the back entrance – 8 Count Body builders ICX5; Mosey to Fastlane’s Love Shack – which turned into a sprint across the bridge and loop back to the 6, then to the shack – Bent over Rows with tables – ICX10; Super Dips ICX10; Mosey to the big lot – Eye Contact Pickle Pounders – ICX15; Mosey back to the flag. Time. 2.8 Miles in total

COT

Going the Extra Mile

We are all decent humans. We would’nt fit in F3 if we were not. Going the extra mile means being more than that. Doing what we can to improve the lives of those around us is important. For some of us (insert me here) this is difficult because I am generally intolerant of other people on principle. SO I have to think about these things and be conscious about it. Others are by general nature great caring people. I strive to do better in this area.

Moleskin

Lots of talk today about Rock Hill and what our visitors can do while in town. Hope to see them this week at other AOs. Good guy bringing his kid up right. I did have a thought as we ran by the Pontoons. The little one on the end reminded me of the Count standing next to Dirk, which took me to the comment about Dirk carrying the Count in a Baby Bjorn. That never gets old.

News

Game day Saturday!!! Kick ball. Yes!!

Recent Backblasts

April 8, 2019

Grab a Partner and Mosey Doe

QIC: Fissure

Date: 04/08/2019

PAX: Early Bird, Peanuts, Sidekick, Fastlane, Threeskin, Jabooti

AO: Beast Ridge

Conditions

60° and cloudy

COP

Mosey to the playground

SSH x 20 IC
Finkle Swings x 15 each leg OYO
SSH x 20
Plank rotations x 10 IC

Mosey lap around pavilion and back to playground, partner up and learn something new about your partner

The Thang

SSH x 20 IC
High Knees x 15
SSH x 16 (silent count after 5, YHC cranked out 5 burpees for stopping at 15 but hey we seemed to do a better job at doing SSH together in cadence after this. Mission accomplished)
Wide High Knees x 10
SSH x 21
Ass Kickers x 15
SSH x 20

Find partner and mosey just past pavilion and back to playground while learning another new factoid about your partner

Plank (silent count while we discussed what we’re learning about each other)
Merkins x 10 OYO
Plank (more silent counting by YHC)
Carolina Dry Dock x 10 OYO
Plank (more learning)
Mountain Climbers x 10 IC
Plank (more learning)

Mosey with partner to end of fence before pavilion and return to playground

Little Arm Circles x 15 IC
Cherry Pickers x 15 IC
Chinooks x 15 IC
Overhead press x 15 IC
Little Arm Circle reverse x 15 IC
Cherry Pickers x 10
Carolina dry docks x 10 IC

Made this last mosey a sprint to the end of the fence and back

Find partner and 1 started with the DRP and 1 did 10 pull ups and alternate between the two stations.

Curls x 10
Overhead Press x 10
Bent Row x 10

MOM

Flutter Kick x 10 IC
Butterfly crunch (or situp) x 10
Heel touches x 20 IC
American Hammers x 10 IC

COT

Encouraged the pax to find and read the preblast. Emails out every Sunday night around 830p and auto posts to Facebook and Twitter. Props to Carebear and Prosciutto for the time they put into the preblast. This week you’ll find a great quote from Calvin Coolidge of all people:

Knowledge comes, but wisdom lingers. It may not be difficult to store up in the mind a vast quantity of facts within a comparatively short time, but the ability to form judgements requires the severe discipline of hard work and the tempering heat of experience an maturity.

Moleskin

It’s difficult to get to know each other when we’re always pretty focused on the workout. Today we broke a decent sweat but also made room to get to know each other a little bit better.

Some of what I learned: Sidekick’s high school sweetheart lives in his current neighborhood and his wife doesn’t know, work is slow for Early Bird so people must be healthy and Peanuts’ wife is sub 5 feet tall.

News

4/20 Goruck Tough prep workout before Landfill. Consult rucking channel on slack
5/3 Goruck tough and light in Chattanooga
8/23 Growruck in Atlanta area. Consult grow ruck channel on slack

Stay tuned for more information on launching an Ooltewah AO

Recent Backblasts

April 1, 2019

No Fooling, this is Beast Ridge!

QIC: Best In Show
Date: 04/01/2019
PAX: Early Bird, Fastlane, Peanuts, Threeskin
AO: Beast Ridge

Conditions

Gale force winds, 34, shooting stars

COP

Some stretches to get the ol’ joints loosened up.

Imperial Walkers IC x12

Merkins IC x 20

Plank Jacks IC x 12

American Hammers IC x12

Crunches IC x12

The SSH IC x20

* Note; The first letters in the COT spell “IMPACT”, that will come back to haunt you

The Thang

After. An impactful warmup a short mosey over to the coveted shed where a couple of items awaited our arrival!

Somehow a concrete block was left at the pavilion as if we were supposed to use it, so we did.

While 1 pax sprinted with the block 25 yards, set it down and sprinted back the other Pax would perform various exercises, when the first pax returned the next pax would sprint 25 yards, retrieve the block and sprint back. So it goes until all pax have performed the sprint. The AMRAP exercises were;

Incline Merkins

Decline Merkins

Dips

St Bernard Squats

Bulgaria Split Squat

Step Ups

Phase II

Someone left a large rope behind also, may as well use it too

While 2 Pax suspend the block with the rope, the other Pax perform wind sprints until someone splashed merlot But these Pax were tough, and no one splashed so we all ran twice

Seemed like a good time for an Indian run mosey back to the flag for some Mary

Flutter Kicks

Boat Canoe (not sure which is which)

Drag Queen Dolly

Twisted Sister (new one from the silver sneakers workout, only those over 50 successfully performed all 12)

Freddie Mercury

COT

IMPACT was the theme. Got out and make an impact on others this week through your actions

Moleskin

By design this workout was designed to encourage mumble chatter, and it was strong today! Great start to the week.

News

Vila at the BoneYard Tuesday!

Recent Backblasts

March 25, 2019

4 Wrinkly Corners

QIC: Sidekick

Date: 03/25/2019

PAX: Best in Show, Early bird, Fast lane, Peanuts

AO: Beast Ridge

Conditions

57 degrees and overcast, but no rain

The Disclaimer

This is F3. Push yourself but modify where necessary. I am not a professional. We will assist you should you be injured

COP

SSH ICX15; 3rd Grade Exercises ICX10; SSH ICX15; Willie Mays Hays ICX12; SSH ICX15; Right over left hanging stretch; Left Over Right Hanging Stretch; Little Baby Arm circles ICX10; Reverse ICX10; Seal Claps ICX10; Cherry Pickers ICX10; SSH ICX15; Squats ICX20

Mosey to the Soccer Field

The Thang

4 Wrinkly Corners (4 Corners with a couple of Wrinkles)

Corner 1 – 30 Mountain Climbers OYO

Sprint the Short side of the field

Corner 2 – 20 Mercans

Wrinkle # 1 – Hill Climb – All PAX assume Plank and hold; Q calls first PAX who bear crawls up hill and performs 15 LBC; Calls 2nd PAX who repeats; Calls next PAX and so on until all are at the top

Jog the long side

Corner 3 – 20 squats

Sprint the short side of the field

Corner 4 – 20 SSH IC

Wrinkle # 2 – Box Jumping Burpees – Start at one end on the bleachers; Box jump to the top; Box Jump down with a deep squat in the landing on each jump. Once back to the ground, 3 traveling burpees down the long side of the field. back to the box jumps up the bleachers. Repeat this until all PAX are past all of the bleachers.

Rinse and Repeat with a few mods

Corner 1 – 20 Plank jacks

Sprint to Corner 2

Corner 2 – 20 Mercans

Repeat Wrinkle #1 but with 10 Short Pickle Pounders in honor of our Wonton

Jog to Corner 3

Corner 3 – 15 Squat Jumps

Sprint to Corner 4

Corner 4 – 20 SSH IC

20 Ircans IC on belachers, box jump to the top

Mosey to flag

Time

COT

Express Appreciation to those who support the crew at the Beast and ask for continued support at the boneyard on Tuesdays and with the Convergence on Saturday in Ooltewah. Spread F3

Moleskin

Everybody loved the traveling burpees and box jumps. Blamed it on my aspirations to be Bodie Miller

News

Boneyard launch on tuesday. Convergence in Ooltewah on Saturday

Recent Backblasts

March 18, 2019

Ring around the Mosey

QIC: Speed Bump
Date: 03/18/2019
PAX: Jabooti, Fast Lane, Best in Show, Early Bird
AO: Beast Ridge

Beautiful, crisp Monday morning.

I am not a professional, we will help you if you get hurt!

COP

Moseyed over to the field for several warm up exercises (some repeated).

Side Straddle Hops IC
Good Mornings IC
Abe Begota IC
Plank IC
Step Ups IC
Squats IC
Lunges IC

The Thang

We attacked the track with the intent of doing a full lap, stopping every .5 mile to do a circuit of exercises:

10 Merkins
10 Squats
10 Lunges (each leg)
10 American Hammers
10 Burpees
10 Michael Phelps

On our second circuit, we upped the number on all exercises to 15 (except burpees). Continued our mosey. After the second round, we realized we needed to start running back to the parking lot so as to not go over.
Once back at the parking lot, we repeated our circuit one more time for good measure.

COT

I shared with the group about a sermon I heard at church over the weekend on anger and its effects on us. Mostly wanted to communicate that when our anger turns to rage against one another, it can dehumanize us and the other person in that moment. Let’s be slow to anger and quick to love.

Moleskin

Jabooti was a great help to EB in finishing the workout. Definitely a strong encourager. We missed some of the other regulars, and made fun of the punks out on a ski trip in Utah.

News

March 11, 2019

Bass Pro Audible

QIC: Vila
Date: 03/11/2019
PAX: Fast Lane, Sidekick
AO: Beast Ridge

Start at Bass Pro
Mosey to warm up at the gate
Warm up:

SSH IC x15
Imperial Walkers IC x15
Forward Fold x15
Plank IC x10
Up Dog x15
Down Dog x15
Mountain Climbers IC x12
Forward Fold x15

Mosey back to Bass Pro
Workout

6 burpees OYO
10 merkins x1 IC
10 squats x1 OYO
10 lunges (alternating legs) IC

Mosey to the corner

30 Air squats
30 Crunches
10 Windmills

Mosey to the next corner

20 LBCs IC
15 Flutter Kicks IC
10 Supermans (hold cadence)

Mosey around

Dips at the docks x10 IC

Mosey to the front

20 box jumps at the front

Mosey to the cart frame

5 cart jumps

Mosey to the next corner

Mountain climbers x15

Mosey around

Dips at the docks x10 IC

Extended Mosey
9mom called by PAX

Freddie Mercury’s
Pretzel Crunches
American Hammer
Hollywoods
Box Cutters
Dying Cockroaches
Flutter Kicks
Hello Dollies
Reverse Pickle Pounders
LBCs
1 min Plank

BOM
Count
Names
CROM!
Swinging hammers,
Vila

March 4, 2019

They Call Me The Breeze

QIC: threeskin
Date: 03/04/2019
PAX: Best In Show, Fastlane, Peanuts, Sidekick
AO: Beast Ridge

Conditions

Remaining dampness turned cold. Hurts your bones. Slight Breeze.

The Disclaimer

A number of old friend here. We get it.

COP

Needed to adjust the temp so we took shelter near the concession stand.
SSHs IC x 20
Heart Health 40 Merkins
SSH heavy warmup commences
SSH
Imperial Walkers
SSH
Little Baby Arm Circles
SSH
Reverse LBACs
SSH
Milatary Press
SSH
Imperial Walkers
SSH
Forward Fold
SSH
Willie Mays Hays

The Thang

The Pain of the Rain of the Plain
Title of exercises or routine
Trying to stay warm, we are taking it to Fastlane’s Fireplace of Love.
Imperial Walkers
Step Ups 20 – Box Squats 10 IC – Air Squats 10 IC
Step Ups 16 – Box Squats 8 IC – Air Squats 8 IC
Step Ups 12 – Box Squats 8 IC – Air Squats 8 IC
2 rounds of Lunges
Mosey back to concession stand
Merkin Malay – Incline, Transition, Decline with dips in between.
Reverse Pickle Pounders
Hello Dolly
Flutter Kicks
Knee to Chest
At this point, Sidekick said the wind stopped… It had not but I had succeeded in changing the weather.
LBC
Mosey Back

COT

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

Looking inward just wondering about what makes people commit to certain things in their life. How we decide to follow the rules and sometime not. When we chose to do things or not do them. We all need to decide to commit to important things. F3 is an easy choice, commit to the mission or its not really F3 is it?
Typical Beast mumble chatter:
It’s cold…
I don’t want to get my shoes dirty. – Sidekick (he might not have said it, but we heard him thinking it)
Go a little deeper, position your tongue (for good posture).
In the words of Best In Show, be prepared for “the change.”

News

Convergence 3/30 Ooltewah
2.0 Next week at Landfill

February 25, 2019

Good Lord Willing and the Creek Don’t Rise…..

QIC: Speed bump
Date: 02/25/2019
PAX: Fast lane, Jabooti, Peanuts, Sidekick
AO: Beast Ridge

Conditions

Cold and flooded

The Disclaimer

I am not a professional. Modify where necessary.

COP

We did a lot of SSH IC; We did some forward fold; We did some Mercans; We did some high knees; We Mosey’d

The Thang

Soccer Circuit was on the menu today. The circuit consisted of a suicide across the Bass Pro Parking lot, followed by 15 Mercans, 15 Box Jumps on random bass Pro props, 10 burpees, 30 yds of lunges, and about 60 yards of bernie sanders. Rinse and Repeat.
We finished up with some Mary – American hammers; LBC; Hello Dolly; one legged reverse pickle pounders

COT

So, this is Sidekick writing this for my buddy Speed Bump. Speed has been distracted lately because some low life needed to break into his house and take things he didn’t earn. In all likelihood, if the guy would have asked, Speed probably would have given him whatever it was anyway because that’s the kind of dude he is. He is always there to help and is the most selfless man I know. So, men of F3, when you see Speed, ask him if there is anything he needs because he would do the same for you. Aye?

Moleskin

We had a scavenger hunt of workout location due to the flooding in Camp jordan. Front gate, back gate, bass pro oh my! Turned out to be a good spot

News

OOLTEWAH convergence 3/30