Fissure – Page 3 – F3 Chattanooga

July 8, 2020

Vaccine- Anvil 7/6

QIC: Vaccine

Date: 07/06/2020

PAX: Threeskin, Fissure, Escobar, Neutral, Vaccine

AO: Anvil

Conditions

Humid and still

COP

Forward Fold x10, Willie Mays Hayes x10, SSH x15, Seal Claps, Shoulder Press, SSH

The Thang

Dora Style (Last group to finish has 10 burpess. Winner has 5)

200 Merkins/200 Squats (20 Rep sets Max), partner runs a lap around track

400 Monkey Humpers/400 Imperial Walkers (20 Rep Sets Max), partner runs a lap around track

15s (15 Merkins, 15 Big Boy Sit Ups, 14 Merkins, 14 Big Boy Sit Ups, etc. down to 1 each)

COT

Being flexible. It can be easy to take offense or be rigid with plans or situations, especially if you took a lot of time planning it. God puts people or things in your life that you struggle with to better you for a reason. Pay attention to those things/weaknesses and lean into them.

Moleskin

Never voluntarily partner yourself with Fissure unless you are also a machine that doesn’t need time to breathe or rest.

News

F3 Dads @ The Battery and The Landfill 7/25/20 0700

Recent Backblasts

July 7, 2020

RidgeCut has Hills and Free Coffee

QIC: Fissure

Date: 07/01/2020

PAX: Best In Show (Respect), Ashtray, Early Bird, Jazzy Jag, Lanyard, Curfew, Purple Rain, Swingset, Lockjaw, Swipe Right

AO: RidgeCut

Conditions

Humid and still

COP

Disclaimer disclaimed and off we went down to the “green playground” as young Webby and Red Pandy like to call it (my kiddos)
10 burpees, 9 squats, 8 burpees, 7 squats, 6 burpees, 5 squats, 4 burpees, 3 squats, 2 burpees, 1 squat

The Thang

Burpee broad jump uphill 75 yards, mosey back to start
Bear crawl uphill 75 yards, mosey back to start
Suicide run 25 yards/back, 50 yds/back, 75, 100 and 125
Rinse and repeat x 3 or until time called

10 burpees, 9 big boi situps, 8 burpees, 7 situps, 6 burpees, 5 situps, 4 burpees, 3 situps, 2 burpees, 1 situp, 10 burpees

Mosey back to the flag at the BX

COT

My oldest has been struggling with reading. He gets down on himself when he isn’t great at something right off the bat with very little effort. So, best I could, we talked about perseverance aka persistence in doing something despite difficulty or delay in achieving success.

This isn’t a lesson just for a young boy. We need it during workouts, at work, at home and the dagum golf course : )

Moleskin

A couple guys were a tad late but one still found us at the playground area. Jazzy ran back to to the flag to lasso the last straggler. RidgeCut is lucky to have such an admirable AOQ.

Swingset brought coffee for all to enjoy post workout. What a guy!

News

F3 Dads @ The Battery and The Landfill 7/25/20 0700

Recent Backblasts

July 6, 2020

Picnic Time Part 2

QIC: DJ Jazzy ~~Jeff~~ Jag

Date: 07/06/2020

PAX: Slim Shady, Lockjaw, Swingset, Lanyard, Ramrod, Fastlane (R), Purple Rain, WreckedEm, Cavity Search

AO: Beast Ridge

Conditions

Humid, damp, moist, wet, slick, misty, foggy. But not too hot! Count your blessings.

COP

SSH x 20 IC

Windmills x 10 IC

One legged Bulgarians x 10 OYO

Pickle pointers x 10 IC

Helicopters x 10 IC each side

Pickle pounders x 10 IC

SSH x 15 IC

Mosey up the road to the gate, then over to the bottom of a big hill the PAX discovered and clamored to climb. The Q obliged. All PAX ran up the hill and moseyed down, then picked up the 6.

Cut across the fields to the futbol pavilion.

The Thang

Partner up, each pair approaches a picnic table

Box jump x 5 each PAX, onto bench or onto table top

Pick up picnic table, military press overhead x 5

Circuit x 3

Run laps of the soccer field between light poles (probably about 1/2 field) Mosey longitudinal directions, jailbreak latitudinal (sp) directions. Pick up the 6 when done.

Laps x 3

SSH x 15 IC, Proscuitto’s Gold Chain x 15 IC

Repeat picnic table work x 2

Repeat laps x 2

SSH x 15 IC, Proscuitto’s Gold Chain x 15 IC

Repeat picnic x 1

Repeat lap x 1

Mosey back to parking lot

COT

I started with F3 in Atlanta and then came to Chattanooga and found the same community, same experience and was able to pick up where I left off. I encouraged PAX to find a way to be a steady source of support in their circles where people can count on consistent encouragement.

Moleskin

PAX appreciated the discovery of a new hill and the opportunity to incorporate it more in the future.

Fastlane definitely beat his time from Picnic Time Part 1 circa 2019.

News

F3 Dads @ The Battery and The Landfill 7/25/20 0700

Recent Backblasts

July 6, 2020

Bears and Indians and Burpees…Oh My!

QIC: Jazzy Jag

Date: 06/27/2020

PAX: Toe Jelly, V Squared, Best in Show (R), The Count (RR), Pebbles, Purple Rain, Mayhem

AO: Battlefield

Conditions

Warm and getting warmer

COP

Mosey to loop, Indian run around loop

SSH x 20 IC

Windmills x 10 IC

Nolan Ryans x 10 IC each side

Helicopters x 10 IC each side

Roly polys x 10 OYO

SSH x 15 IC

The Thang

Bear crawl/crawl bear suicides at tennis courts, when done, pick up the 6

Slow/fast Indian run- more of a shuffle, really, but real bursts of speed to get to the front

Mosey/Bernie suicides at the tennis courts, with 1, 2, 3… burpees at the start after each lap

Slow/fast Indian run

1 minute burpees – each PAX kept their own count

Indian run lap

1 more minute burpees, goal is to do more than previous minute. Total net difference of all PAX was +18 burpees in round 2. Mini-COT – you always have more in the tank

SSH suicides with 1, 2, 3… burpees at the start

Mosey back to vehicles

COT

Spending vs investing

Spending is transactional, investing is relational

We spend time with family, are we investing in building our family up?

We spend time at work, are we investing in our coworkers, our products?

We spend time at home, are we investing in our communities?

We spend time at F3, are we investing in our brothers? We have 3rd F opportunities with homeless, what else? Individual AOs can sometimes have a more personal impact on a community and develop their own service opportunities

Moleskin

The Count killed his knuckles on the tennis courts. I know he would say it was a small price to pay for a wonderful workout.

Walkers at the track made comments about the great views they had this particular morning.

Mayhem made a big deal about working out after giving blood, the rest of us thought he had an advantage being lighter.

News

July Fourth Convergence @ Battlefield 0700

F3 Dads @ The Battery and The Landfill 7/25/20 0700

Recent Backblasts

June 26, 2020

Shot House Launch #4

QIC: Fissure

Date: 06/24/2020

PAX: Big Al, Blue, Sherlock, Milkman, Mr. Met, Payload, Roomba, Steam Engine, Lloyd, Magnum, Mr. Clean, FNG-Resume, Postman, Geek Squad, Footloose

AO: Shot House

Conditions

Humid but rain held off

COP

Mosey’d from the parking lot to the track, gathered round the bluetooth speaker playing some sweet yacht rock jams for the slaughter starter
10 burpees, 9 squats, 8 burpees, 7 squats, 6 burpees, 5 squats, 4 burpees, 3 squats, 2 burpees, 1 last squat, spared the last 10 squats and saved them for the thang

The Thang

Orange cones marked off 100ish yards on both the straightaways on the track
Yellow cones were also setup on the first straightaway every 25 yards for 125 yards

Beginning at the first straightaway we performed burpee broad jumps for 100 yards, mosey’d the first curve, bear crawled the next straightaway 100 yards and mosey’d the next curve until we reached the first yellow cone to begin suicides on the rest of the yellow cones.
After suicides we started it all over again at the first orange cone for more burpee broad jumps. On and on until time is called.

With 5 minutes remaining we once again did the slaughter starter (finisher?). Only got to the 6 burpees before calling time.

2 pax completed 3 rounds of the fun. Kudos to Mr. Met for sprinting the last bit of the suicides to finish his 3rd round.

Good times.

COT

The first 3 weeks of the Shot House launch have covered the first 3 F’s. This week we covered the core principles:

F3 workouts …

Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust

Moleskin

Yacht rock makes all workouts better

FNG was named Resume because he crushed his bio better than maybe anyone ever. Welcome!

Roomba showed up at 0430 to walk the track in a weighted vest. He says he’s trying to build up some endurance to post five days a week. WHAT A BEAST

Calculating the total burpees for the burpee challenge was near impossible so I tried to encourage Geek Squad to just round up to 4,000

News

JULY FOURTH convergence at Battlefield 0700

F3 Dads at The Battery 7/25/20

Recent Backblasts

June 25, 2020

Yes, Anvil took place on Monday

QIC: Fissure

Date: 6/22/2020

PAX: Threeskin, John Doe, Prosciutto

AO: Anvil

Conditions

Suckily humid. No breeze.

COP

We carried our blocks whilst moseying up to the stadium stopping every 25 yards or so to stretch (michael phelps, iraqi tea time, slerkins, imperial walkers, fwd fold)

The Thang

Twas fate to only have 4 pax today because the home side of the stadium only has four lanes of steps/stairs. They also happen to be quite long for more suckage to come.
We left our blocks at the top of each set of stairs and began the fun at the bottom after turning on some nice yacht rock.
Here’s how it went:
10 regular ol’ merkins, run up the stairs, 10 bent over rows with block, run down the stairs
10 wide merkins aka werkins, run up the stairs, 10 curls, run down
10 incline merkins, run up, 10 front raises, run down
10 decline merkins, run up, 10 overhead presses, run down
rinse and repeat until the Q finished 5 rounds. The skinnest of all 3’s and the Pro’s of all skweeto’s got in a little more than 5 rounds. John Doe may have done 5 or more but I dunno. Sorry, JD.

Next we moved to the bleacher platform at the base of the seats. It was cold and kinda wet and made for a good place to get in some Mary (six inches, flutter kicks, pretzel crunches, crunchy frogs) and a merkin finisher (5 rounds of 10)

COT

F3 workouts are led by men who participate in the workout in a rotating fashion, with no training or cert necessary. We take that principle and apply it to leadership positions within F3. Recently we’ve seen a new nantan, first f q, comz and new site q’s. The guys in attendance know all about that but we chatted for a few about making sure you’re priming the next guy to step up.

Moleskin

John Doe didn’t know Central HS mascot was the purple pounders and now definitely agrees this ao should’ve been named Pound Town. : (

The bathrooms at the top of the stadium smell something terrible

Today marked Prosciutto’s first trip to Anvil. Hopefully it’s the first of many

Shout out to Escobar for the push to get this backblast done. Did the workout really happen if there was no backblast?

Threeskin’s fitbit told him we ran 77 floors of stairs. Woooooot.

Reminder: all are welcome at Anvil

News

July Fourth convergence at Battlefield 0700

Recent Backblasts

June 25, 2020

11’s on Hacksaw’s “Hill”

QIC: Fissure

Date: 06/10/2020

PAX: Cataract, Toe Jelly, Cavity Search, Clothespin, Mayhem, Vaccine, Escobar

AO: Hacksaw

Conditions

Mild and humid

COP

Mosey’d from domino’s to the base of something resembling a hill, circled up
All exercises IC x 11
SSH, High knees, low knees, SSH, WMH, Fwd Fold, SSH, Slerkins, Slow n low squats, SSH

The Thang

11’s
Paced off 120 yards with cones at either end and in the middle, one half was essentially all “hill”
Started on the flat end
1 burpee, run to 60 yard line, 11 big boi situps, run 60 more yards up”hill”
10 burpees, run back to 60 yard line, 11 V-ups, run 60 yards to the start for 2 burpees
Rinse and repeat as the burpees ascend to 10 at the start point and descend to 1 at the opposite end
110 total burpees, 110 total big boi situps, 110 total v-ups

As guys finished they did 10 merkins and 10 SSH rnr until time

If memory serves about 5 were able to finish the 11’s

COT

We don’t have to agree on anything to be kind to one another.
Toby Mac

Moneyball sent those wise words this week. Also shared at recent Landfill q. Gut check!

Moleskin

Wuzntme graciously allowed me to lead a workout at Hacksaw while he administered his own whippin’ at Lions Den today.

Brought the Landfill flag and planted it by the “hill” so we could maximize the 11’s

News

Converge at Battlefield 0700 JULY FOURTH

Recent Backblasts

June 22, 2020

Blurred Lines

QIC: Jazzy Jag

Date: 06/22/20

PAX: Roomba, Payload, Band Camp, Magnum, Blue, Lloyd, Ducktales, Blindside, Gretel, Radiohead, Ponce (R), Footloose, Loan Shark, Big Al, Mr Clean, Geek Squad, Squid, Vaccine, Slois Lane, Hasbro

AO: Shot House

Conditions

69 degrees and 69% humidity

COP

Circle up by the flag

SSH x 20 IC

Windmills x 10 IC

Nolan Ryans (side plank with arm lift) x 10 IC each side

Helicopters (think side plank pickle pointers) x 5 IC each side

Merkins x 10 OYO

Roly Polys x 10 OYO

SSH x 15 IC

The Thang

Mosey to tennis courts, divide into 4 groups, each stands at the side of set of 2 tennis courts.

Bear crawl/crawl bear suicides – bear crawl from side out line to doubles line, crawl bear back, bear crawl to service court line, crawl bear back etc all the way across 2 tennis courts. 10 total lines.

SSH/merkin suicides – SSH out to each line and back, with 1, then 2, then 3… etc power merkins at the start between each lap.

Lunge suicides – Lunge to each line, mosey back

Burpee suicides – quick mosey out, Bernie back with 1, 2, 3… burpees at the start between each lap.

Mosey back to flag

COT

3rd F – Faith. Belief in something bigger than yourself. We have a lot of Christian men in the group and affiliations with churches at different AOs, but it is important that all men feel welcome.

Q discussed “spending” vs “investing”. Spending is a transactional term. You give money to get a thing. Or you give time to get money. It is focused on a deliverable or getting to the next step.

Investing is a relational term. You put money in to an account with a long-term vision. You invest time with your family to build them up. You pour energy into a hobby or skill to improve.

F3 is the same way. You can come spend some time and energy, talk to some guys, and head out. There is nothing wrong with that. But there is another level that can happen at an AO when Qs are spending time developing workouts and the PAX are investing in each other. We have a couple of 3rd-F initiatives across F3 Chattanooga, and you are each encouraged to participate as you can. But we also believe some of the most effective community impact can happen at the AO level with a need seen in the immediate neighborhood that gets addressed by a small group of HIM. If you know of an opportunity for service reach out to an AOQ.

Moleskin

After about 20 seconds of bear crawls the Q left a handy sweat trail to follow on the crawl bears.

The tennis court lines seemed straight at first, but they got blurry and further apart as the beatdown progressed.

Bear crawl suicides were called “maniacal”. Q greatly appreciates this compliment.

News

Convergence at battlefield 7/4 0700 be there

Recent Backblasts

June 10, 2020

Lovable Landfill ‘Levens

QIC: Fissure

Date: 06/06/2020

PAX: U-turn, Care Bear, Moneyball, Skitch, Flute, Rocketman, Venus, Sunburn, Back Pew, Omaha, Fabio, Coverup, Fly By, Pink Panther, Iron Butt, Whittler, She Shed, FNG-White Glove, FNG-Speedo

AO: The Landfill

Conditions

Mild and humid

COP

Mosey’d from pavilion down the path to the middle lot, circled up
All exercises IC x 11
SSH, High knees, low knees, SSH, WMH, Fwd Fold, SSH, Slerkins, Slow n low squats, SSH
Mosey up the Big Thank You to upper field

The Thang

11’s
Starting at the tree lined end of the upper field pax faced a 120 yard rectangle with cones placed at either end and at the 60 yard halfway mark
1 burpee, run to 60 yard line, 11 big boi situps, run 60 more yards
10 burpees, run back to 60 yard line, 11 V-ups, run 60 yards to the start for 2 burpees
Rinse and repeat as the burpees ascend to 10 at the start each round and descend to 1 at the opposite end of the field.
110 total burpees, 110 total big boi situps, 110 total v-ups

As pax finished they grabbed a coupon/Dwayne and began another circuit of 11’s
This time they started at the bottom of the hill by the pavilion with 1 merkin on coupon
Carried coupon up the hill for 10 squats with coupon
Back down the hill for 2 merkins and so on
55 merkins on coupon, 55 squats with coupon

As pax finished the second 11’s they ran up and down The Big Thank You hill.

As the last pax finished the first 11’s we circled up for wheel o’ Jump squats while everyone held Al Gore for their turn. 4 minutes later we finished.

COT

We don’t have to agree on anything to be kind to one another.
Toby Mac

Moneyball sent those wise words this week. Gut check!

Moleskin

Venus and Flute made it all the way to running The Big Thank You hill a couple times at the end. Studs.

We set a goal of 20 and reached it. Moneyball and Back Pew headlockin’ like beasts.

News

No Landfill 7/4/20 – Converge at Battlefield 0700

Recent Backblasts

May 22, 2020

AMRAP’n at RidgeCut

QIC: Fissure

Date: 05/20/2020

PAX: Sparky, Home Alone, Oiler, Early Bird, Tinkle, Lanyard, The Count, Jazzy Jag, Swingset, Oil Can, Skitch

AO: RidgeCut

Conditions

Low 60’s. Rain held off for us.

COP

SSH, WMH, SSH, Cotton pickers, slow count merkins, squats, reverse lunges, SSH

The Thang

AMRAP (with good form!) of the following circuit

all reps x 12:

Power Merkins (hands leave the ground at extension)

Atomic Merkins (Merkin with ab thruster, like the bottom of a burpee but you don’t stand up)

Reverse Lunges (1 side=1 rep)

Squats

Elbows to Knees (like reverse crunch, but make sure arms go back during extension and bring both elbows to knees for contraction)

Crab Cakes (in crab position, right hand to left foot and switch. 1 side=1 rep)

Smurf Jacks

Run approximately 400 meters around the parking lot islands

RnR until 610. 0610-0615

Mary – Imperial Walkers x 120 (1=1), V-ups x 20, Imperial Walkers x 60

COT

Have workout/word, will travel. So yea, the workout and word were similar at RidgeCut but none of the same guys.

What keeps you coming to F3? Fitness is seen as “me time” for a lot of men our age. Nothing wrong with some me time. Me time is healthy, but you show up to this leadership group disguised as a workout group and wait what IT’S NOW ABOUT YOU everyone is preaching! It’s about the next guy. Before you know it you’re getting a lot out of F3 because you’re putting a lot in leading workouts and caring about these guys.

Hard committing is great and a lot of guys use it to get their butt’s out of the fartsack. Some guys in the group spoke of a next level; a standing commit. Building credibility might just be the name of the game.