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Clothespin’s 1st Virtual Q

QIC:  Clothespin

Date: 04/18/2020

PAX: Iron Butt (RR), Mayhem (R), Gretel, Shotput, Topless (R), two others

AO: Virtually-The-Best-AO

Conditions

Cool Rainy Virtual Battery Reality couldn’t have mimicked normal Battery weather any better!

COP

Third Grade Exercise 15 in cadence
SSH 20 in cadence
Willy Mayse Hayse 14 in cadence
Little baby Arm circles forward (thumb up) 15 in cadence
Little baby Arm circles reverse (thumb down) 15 in cadence
Cherry Pickers 15 in cadence
Moroccan Night Club
Seal claps 10 in cadence

The Thang:


Sort of Burpee Mile:
Routine 48 burpees, Maybe close to 1 mile run. Done as 12 burpees, mosey 2.5 minutes x4. (make sure 6 is in from burpees mosey together)

ATMs 3 Rounds:
Routine All done in order, with no rest, without leaving plank position. Can be scaled using higher reps. 15 Alternating Shoulder Touches In Cadence (4-count), 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 fast Merkins. That’s 1 complete round.

Alabama Ass-Kickers 3 Rounds:
Down on all fours, kick each leg individually up and back. 4-count on each leg – 1 up, 2 extend, 3 back to up position, 4 down.

Aiken Legs 3 Rounds:
Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 SSH

Groundhogs 10 3 Rounds:
Divebomber with a look

Boat / Canoe (Crunchy Frogs) 10 OYO:
Mary The Boat position would be while on six with legs pulled up to chest and arms beside body. Canoe is when legs and back are straightened while keeping both off the ground. Q calls out Boat or Canoe.

Big Boy Situps:
20 IC

Plank:
1 minute

LBC:
30 IC

Boxcutter 15 IC:
Mary AKA Upstate Boxcutter. This ab exercise starts on your 6 with legs together 6 inches, out like a Dolly for 1, up for 2, back together for 3, and down without touching the ground for count. Can also be reversed from 6 inches, feet up together, feet out, down, back together at 6 inches for count. Feet are moving in a square

COT

F3 Chattanooga has shined with the recent weather events and the Covid 19 situation. I am extremely proud to be part of this group of men. We are called to be the hands and feet of Jesus and to show the light of Jesus to the world. This group and all of their volunteer work shows the leadership of you men!
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

“Never thought I would want to go back to burpees” was the statement during ATM’s!
I am a little camera shy but we made this work! I can’t wait to let-er-rip with you guys again!!!

News

Keep getting with it boys!!!

Recent Backblasts

    Posted on

    WuzntMe Would be Proud!

    QIC:  Clothespin

    Date: 03/17/2020

    PAX: Mrs Baker, Cold Play, Snow Patrol, ElChapo, Deep Dish

    AO: The Battery

    Conditions

    Warm with on and off rain.

    COP

    Third Grade Exercise 15 in cadence
    SSH 20 in cadence
    Willy Mayse Hayse 14 in cadence
    Little baby Arm circles forward (thumb up) 15 in cadence
    Little baby Arm circles reverse (thumb down) 15 in cadence

    The Thang


    Burpee Mile

    Routine48 burpees, 1 mile run. Done as 12 burpees, run 1/4 mile x 4. (We scared up a bunch of deer during this activity!)

    ATMs 3 rounds

    RoutineAll done in order, with no rest, without leaving plank position. Can be scaled using higher reps. 15 Alternating Shoulder Touches In Cadence (4-count), 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 fast Merkins. That’s 1 complete round.

    Alabama Ass-Kickers 15 OYO

    Down on all fours, kick each leg individually up and back. 4-count on each leg – 1 up, 2 extend, 3 back to up position, 4 down.

    Aiken Legs 3 rounds In the pavilion

    Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 SSH Rinse and Repeated as many times as you can.

    Finished out with:
    LBC 30 (IC)
    Flutter Kicks 15 (IC)
    BBS 25 OYO
    Forward Fold 10 (IC)
    Calf Stretch held for a 10 count each leg

    COT

    Be mindful of taking precautions with the Corona Virus going around.
    [The “COT” aka the “CIRCLE OF TRUST” is 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: Pray for Deep Dish’s Grandfather, Pray for Bernie’s family, Pray for WuzntMe and his family!

    Moleskin

    Because I was filling in for WuzntME and because it never rains at The Battery, I thought we would take advantage of the weather and do a burpee mile! The good news is no deer were harmed in the making of this workout!

    News

    Battery going to three days in April! Ridgecut is going to Wednesday and Friday in April! Donate Blood! Volunteer for 3rd F Homeless outreach!

    Recent Backblasts

      Posted on

      Back and Forth at Beast Ridge!!

      QIC:  Clothespin

      Date: 03/16/2020

      PAX: Mayhem, Cold Play, Snow Patrol, The Count, Iron Butt, Money Ball, Home Alone, Sparky, Oiler, Peanuts, Swingset, Fastlane, Blindside, Mr. May, Chaves, Toe Tag 

      AO: Beast Ridge

      Conditions

      Cool, Cloudy with a poop smell!!

      COP

      Took a loop around kids playground in parking lot back to workout course approximately 2200′.
      Course set up 2 stations approximately 50′ apart. Do exercise and jail break to other station.

      SSH 25
      WMH 12
      FORWARD FOLD 10
      MNC 15 Keep arms up while running
      BABY ARM CIR 15 Keep arms up while running
      BABY ARM CIR REV 15 Keep arms up while running
      SEAL CLAPS 15 Keep arms up while running
      TEA POTS 12

      The Thang

      Use same course as COP and run between exercises. Cut counts by 5 for the second time through!

      MERKINS 20
      SQUATS 25
      GROUNDHOGS 15
      LBC 30
      LUNGES 20
      SMURF JACKS 15
      BURPEES 10
      DIAMOND MERKINS 15
      100’S 20
      BBS 20
      IMP. WALKERS 30
      TOE MERKINS 30
      FLUTTER KICKS 15
      FREDDIE MERCURY 16

      We finished by circling up and doing some stretches.
      WMH 12
      CALF STRETCH 10 COUNT EACH LEG
      MAGIC MAYHEMS 15

      COT

      Be mindful to use precautions when out this week. Pray for those affected.
      [The “COT” aka the “CIRCLE OF TRUST” is 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

      I am glad that Mayhem actually got to complete this workout this time! I made sure there were not any obstacles to jump! You can tell that Mayhem is rubbing off on these guys, they really enjoy Magic Mayhems!!

      News

      Battery going to three days a week in April. Ridgecut going to Wednesday and Friday in April. Donate Blood if eligible! Don’t forget 3rd F!!

      Recent Backblasts

        Posted on

        Clothespin’s Rainy Core Day

        QIC:  Clothespin

        Date: 03/03/2020

        PAX: Mrs Baker, Deep Dish, ElChapo

        AO: The Battery

        Conditions

        Wet thunder off in the distance

        Mother nature played games with my plans this morning and didn’t send the rain.

        COP

        • Mosey around Greenway to Parking Area
        • Third Grade Exercise 15 in cadence
        • SSH 20 in cadence
        • Willy Mayse Hayse 14 in cadence
        • Little baby Arm circles forward (thumb up) 15 in cadence
        • Little baby Arm circles reverse (thumb down) 15 in cadence
        • Cherry Pickers 15 in cadence
        • Moroccan Night Club
        • Seal claps 10 in cadence

        The Thang

        30 seconds each exercise more of a core emphasis.:
        • Imperial Walkers
        • HI Plank
        • Burpees
        • Side Plank
        • Slow Squats
        • Other side Plank
        • LBC
        • Low Plank
        • High Knees
        • Hold Crab walk position (hip Bridge)
        • Merkins
        • 10 Count
        • Curls
        • HI Plank
        • Burpees
        • Side Plank
        • Overhead Press
        • Other side Plank
        • Big Boy Sit-ups
        • Low Plank
        • Dips
        • Hold Crab walk position (hip Bridge)
        • Triceps Extensions
        • 10 Count
        • Take a lap
        We went through each exercise three times before the stretch

        Stretch:
        Forward Fold
        Downward Dog
        Upward Dog

        COT


        [The “COT” aka the “CIRCLE OF TRUST” is 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]

        News

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

        Recent Backblasts

          Posted on

          Hair of the Merkin Dog that bit you!

          QIC:  Clothespin

          Date: 02/29/2020

          PAX: DeepDish, Mrs Baker(R), 9Volt(R), Shotput, Bubbles(R), Snow Patrol, Mayhem(R), ElChapo(R), Schnitzel(R)

          AO: The Battery

          Conditions

          Cool, Sunny with a hint of dog squeeze in the air!!

          COP

          Run partially around the big circle the opposite direction as usual
          SSH- 25 IC
          Willy Mayse Hayse – 12 IC
          SSH- 20 IC
          Forward Fold- 15 IC
          SSH- 15 IC faster pace
          Abe Bagota- 10 IC
          SSH- 20 IC
          Baby Arm Circles- 12 IC forward
          Baby Arm Circles- 12 IC backward
          Moraccan Night Club 15 IC
          Overhead Seal Claps 10 IC
          Mosey around to first station

          The Thang

          The expression the hair of the dog, for an alcoholic drink (or in this case Merkins) taken to cure a hangover, is a shortening of ‘a hair of the dog that bit you’. It comes from an old belief that someone bitten by a rabid dog could be cured of rabies by taking a potion containing some of the dog’s hair. The correlation suggests that, although alcohol may be to blame for the hangover (as the dog is for the attack), a smaller portion of the same will, paradoxically, act as a cure. There is, it should be added, no scientific evidence that the cure for either a hangover or rabies actually works.


          Six stations set up around loop that goes around the big dog park and the skate park. Mode of transportation between the stations was running, on the east end was bernie and the west end was karaoke! I cut the number by 5 on the third and fourth loops.
          Station 1- 25 merkins (first loop)
          15 Diamond Merkins (second loop)
          Station 2- 15 Aquamans (first loop)
          15 Divebombers (second loop)
          Station 3- 25 SSH IC (first loop)
          50 Imperial Walkers (second loop)
          Station 4- 12 Burpees (first loop)
          Up-Downs (second loop)
          Station 5- 25 squats (first loop)
          20 lunges (second loop)
          Station 6- 15 Carolina Drydocks
          30 100’s IC
          We went three and a half loops then moseyed to the pavilion for a little change of pace. Under the pavilion we did:
          15 Dips IC
          20 Step ups OYO
          30 LBC IC
          Grabbed a rock and did:
          15 curls IC
          15 overhead presses OYO
          We moseyed back out to the parking lot for some Bataan Death March we went two loops around the same circle where the stations were set-up. Made sure everyone got to do burpees twice. We then finished our fourth loop around the stations and went back to the pavilion for some more Mary.
          15 Big boy sit-ups
          10 dying cock roach
          10 Oblique crunches each side
          Moseyed back to flags for COT

          COT

          It is better to forgive and forget. Call up that persons that you may have had a disagreement with and work it out. Touch base with that family member you haven’t talked to in a while and work things out. Life is to short to waste it on petty crap!
          [The “COT” aka the “CIRCLE OF TRUST” is 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

          “Lady what do you feed that dog!”– ElChapo

          News

          Clothespin on Q again Tuesday 3-3-2020

          Recent Backblasts

            Posted on

            It’s my party and I’ll mosey if I want to!

            QIC:  Clothespin

            Date: 02/14/2020

            PAX: Wuzntme, Annie, Banjo, 9Volt(R), ElChapo, Cold Play, Chaves, Escobar, Vaccine

            AO: Hacksaw

            Conditions

            Nippy but it didn’t keep the frogs from singing!

            COP

            Mosey to parking lot on south side of Police Station
            SSH-20 IC
            Calf stretch 15 second each Leg
            Forward Fold 15 IC
            Willy Mayse Hayse 12 IC
            Triceps Stretch 10 seconds each Arm
            Windmill 14 IC

            The Thang


            This idiot made us run!
            Jog two minutes
            10 burpees
            Jog two minutes
            20 Merkins
            Jog Two minutes
            20 Big Boy Sit-ups
            Jog Two Minutes
            10 Groundhogs
            Jog two minutes
            10 Lunges each leg
            Did each exercise twice except for the burpees. Traveled 2.28 miles according to my fitbit. Made it back to the parking lot in time to do some Mary.
            20 LBC IC
            20 Flutter Kicks IC
            20 100’s IC

            COT

            Be the best you can be for you and you family! Keep Trygg in your prayers and Keep ElChapo’s brother in your prayers!
            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

            No groundhogs were harmed in the preparation and/or the execution of this beatdown routine! I am not responsible for anybody confusing Groundhogging with Prairiedogging and crapping themselves today!

            News

            Tuff Muff 2-29-20

            Recent Backblasts

              Posted on

              Threeskin should have been a block mason.

              QIC:  Clothespin

              Date: 01/08/2020

              PAX: Bernie, WuzntME, Mayhem, Fastlane, Threeskin, Snow Patrol, Swiperight, Vaccine, Coldplay, Toetag, FNG-SpeedTrap

              AO: Hacksaw

              Conditions

              It would have been a nice day to Fartsack but…… I was on Q! It was cold until some dumb fartface decided to make us workout with blocks… I really wonder about the sanity of the guy on Q this morning.

              COP

              Mosey to big American Flag get two block along the way
              Third Grade Exercise 15 in cadence
              SSH 20 in cadence
              Willy Mayse Hayse 14 in cadence
              Little baby Arm circles forward (thumb up) 15 in cadence
              Little baby Arm circles reverse (thumb down) 15 in cadence
              Seal claps 10 in cadence

              The Thang


              Round 1:
              • Curls-20 on your own with a block (felt great after yesterday’s workout…)
              • Toe Merkins- 20 on your own with a block
              • Baby Crunches-20 on your own with a block
              • Slow Squats-20 on your own with a block
              • 5 Burpees
              • Lap carrying block walking

              Round 2:
              • Tricep Extensions- 20 on your own with a block
              • Kettle Bell swings- 20 on your own with a block
              • Freddie Mercury-16 on your own
              • Lunges-20 on your own with a block
              • 5 Burpees
              • Lap carrying block walking

              Round 3:
              • Dips 20 On your own using two blocks as Platform
              • Decline Merkins-20 on your own using two blocks as a platform
              • Big boy sit-ups with a thrust-10 on your own with block
              • Squat thrust 10 own with block
              • 5 Burpees
              • Lap carrying block walking

              Round 4:
              • Incline Merkins 20 on your own using two blocks as platform
              • Military press 20 on your own with a block
              • 100’s 20 4 count on your own
              • SSH 25 4 count on your own
              • 5 burpees

              Round 5:
              • Line up and pass blocks. We stacked our blocks at one end of the line and passed all of them to the other. Threeskin stacked them very neatly at the other end. (I have an idea to make this go better next time!)

              Mary (if time left):
              • 1 minute plank
              • 20 little baby crunches
              • 10 Imperial Walkers in cadence
              • 20 flutter Kicks
              • 10 Hello Dollies

              COT


              Keep pushing yourself make time to workout outside of F3. You will get better and you will notice a difference!!
              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

              John Doe came up in conversation this morning. Something about Hello Dollies being renamed when he fails to wear shorts over his tights…..

              News

              Gloomies 1-13, OTB North GA Saturday

              Recent Backblasts

                Posted on

                Merry Christmas we carried the Friggin LOG!!!

                QIC:  Clothespin

                Date: 12/24/2019

                PAX: WuzntME, Toe Tag, Mustang, Mrs Baker (R), ThreeSkin, Topless (R), PorkBelly, Deep Dish, 9Volt (R), Escobar, Bubbles

                AO: The Battery

                Conditions

                Not Christmas like AT ALL!!! BAH HUMBUG!!!

                Twas the morning before Christmas and all through the park,
                Not a creature was stirring except for the Pax! (and the random homeless guy)

                COP

                Mosey around the dog park. Pick up Topless along the way! Then Circle up.
                SSH-10
                Willy Mayse Hayse-12
                Windmills- 16
                Third Grade Exercise- 15
                Cherry Pickers- 12 each direction
                Military Press- 15
                Seal Claps- 12

                The Thang

                The first part of this sucked and took alot longer than anticipated!
                We carried the Friggin Log
                Round 1: A team of 4 carried the log for a lap around the dog park while the rest of the pax did Merkins! (There were three teams of four! this took a minute)
                Round 2: Same as round 1 but with LBC’s
                Round 3: The three teams took a lap without the log while the other pax took turns doing squats with the log!

                After we finished being log trucks we moseyed to the pavilion and got coupons.
                Curls for the Girls-20
                SSH- 20
                Incline Merkins-20 (then pass on your Rock)
                Military Press-20
                SSH-20
                Dips-20 (then pass your rock)
                Triceps Extensions-20
                Step-ups-20
                1-Minute Plank
                20-LBC
                Returned coupons and moseyed back to the flags!

                COT

                Just remember the reason we are celebrating. Read the Christmas Story to your family.
                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

                I think the Morning Wood is a success! Although I am pretty sure there is a deepdown hatred for that thing after carrying it two laps! ThreeSkin knows more movie Trivia than any one human being should know!

                News

                No Christmas Workouts, Gloomies 1-13-2019, Convergence 1-1-19

                Recent Backblasts

                  Posted on

                  It could have been a NASCAR Race!

                  QIC:  Clothespin

                  Date: 12/18/2019

                  PAX: Mayhem, Swiperight, Vaccine, Escobar, ToeTag, Coldplay, WuzntME, FNG-Smud

                  AO: Hacksaw

                  Conditions

                  Cold snotty weather!! The steam factor was real once the workout started!

                  COP

                  Frogger across the street to library parking lot.
                  SSH-10
                  Third Grade Exercise- 15
                  SSH-15
                  Willy Mayse Hayse- 12
                  SSH-15
                  Calf Stretch- 10 each side
                  Seal Claps-10
                  Cherry Pickers-12
                  Morocan Night Clubs-12
                  Baby Arm Circles (Forward)- 10
                  Baby Arm Circles (Reverse)- 10
                  Military Press- 10
                  Frogger back across street to Dominoes parking lot.

                  The Thang


                  Short Tracking around the Plaza
                  Set up stations at each corner of the Dominoes Plaza. Do an exercise at each station then rotate to the next station. Jail break on the long sides of the plaza and Karaoke on the east side of the building and bearcrawl on the West side of the building. (Bearcrawls modified to Long jumps or Bunny Hops after second round.)
                  Station 1:
                  Merkins- 20 In cadence
                  Dive Bombers- 10
                  Wide Merkins- 20
                  Diamond Merkins- 15

                  Station 2:
                  LBC- 20
                  Big Boy Sit-ups- 20
                  Crunchy Frogs- 20
                  100’s- 15

                  Station 3:
                  Slow Squats- 20 in cadence
                  Lunges- 10 each leg
                  Calf Raises- 30
                  Imperial Walkers- 20

                  Station 4:
                  SSH- 20 in cadence
                  High Knees- 10 each leg
                  Burpees- 10
                  Bonnie Blairs- 10 each leg

                  We completed all the rounds one time and went through rounds 1,2 and 4 the second time through and cut counts in half. We circled back up in the parking lot and did a 1 minute plank and 20 dying cock roaches.

                  COT


                  Remember the reason for the season Jesus came and gave his life for us. Give something to someone. Some people may just want interaction i.e. a hug or just someone to talk to. God gave us his son to die the least we can do is give to someone else.
                  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

                  Mayhem had lots of untied shoes. I think it was a stalling technique. (Being “OG” and all…..) There were grown men skipping together it was… We made so many left turns it could have been a NASCAR Race!

                  News

                  ElChapo VQ Saturday, 3rd f clothes drive, off the books new AO tryout in N. Georgia, Gloomies 1-13-2019

                  Recent Backblasts

                    Posted on

                    Burpees Hate You Too!

                    QIC: Clothespin

                    Date: 11/09/2019

                    PAX: Deep Dish, 9Volt, El Chapo, DNF, GRU, JohnDoe, Shotput, Topless, Fastlane, Schnitzel

                    AO: The Battery

                    Conditions

                    Cold for about 5 seconds then everyone warmed up.

                    COP

                    Mosey around greenway to parking area in front of pavillion.
                    SSH, Willy Mayse Hayse, Calf stretches, Forward fold, Baby arm circles (forward and reverse), military presses

                    The Thang


                    Doracide Burpiacs

                    Straight spot about 150’ long. Suicide while partner does exercise switch with partner until exercises complete. Do 1 burpee at 1st pole, 2 burpees at second marker and 3 burpees at 2nd pole while doing suicides. Exercises as follows:
                    100 merkins
                    75 Burpees
                    200 squats
                    150 LBC
                    200 Imperial Walkers
                    100 Lunges
                    100 Big Boy Sit-Ups
                    Once Complete with burpee portion of exercise burpees can stop on suicide as well.

                    Once through all exercises mosey to skate park and complete the following:
                    25 decline merkins
                    25 squats
                    25 LBC
                    25 dips
                    Stretch

                    Then mosey to pavilion and complete the following:
                    25 incline merkins
                    Get a rock
                    25 military presses
                    25 bi-cep curls
                    25 tri-cep extensions
                    25 step-ups or box-jumps
                    Multiple stretches to cool down
                    Mosey back to flags

                    COT

                    Keep pushing yourself! You will get better! Push yourself some this week!

                    Moleskin

                    It really got quiet when the burpees started other than snarky remarks about the Q. (I don’t know who that was!) Something about burpees hate you too…….

                    News

                    Convergence 11-16, Battery Anniversary 11-23, WuzntME on Q 11-12.

                    Recent Backblasts