Fissure – Page 5 – F3 Chattanooga

December 16, 2019

Let There Be Merkins

QIC: Fissure

Date: 12/14/2019

PAX: FNG-Twitch, Pink Panther (Respect), Bumblebee, Iron Butt (Respect), Lady Scot, Back Pew, Uncle Fester, Skitch, U-Turn, Peanuts

AO: Landfill

Conditions

Overnight rain, low 50s

COP

SSH x 25 IC
5 burpees
SSH x 20 IC (Lady Scot called cadence like a boss)
5 burpees
SSH x 15 IC (Pink Panther called cadence like a boss)
5 burpees
SSH x 10 IC
5 burpees
SSH x 5 IC
5 burpees
Mosey down to middle parking lot
10 merkins IC, 10 squats IC
9 merkins IC, 9 squats IC
8 merkins IC, 8 squats IC
7 merkins IC, 7 squats IC
6 merkins IC, 6 squats IC
5 merkins IC, 5 squats IC
4 merkins IC, 4 squats IC
3, merkins IC, 3 squats IC
2 merkins IC, 2 squats IC
Why not do 1 of each in cadence at this point? Great question.
Mosey down to bottom lot
1 merkins IC, 1 squat IC
Little baby arm circles x 10 IC
LBAC reverse x 10 IC
Overhead press x 10 IC
Cherry pickers x 10 IC
Moroccan night clubs x 10 IC
Hold arms outstretched x 10 IC
Mosey to softball fields parking lot with 2 stops along the way for 20 merkins OYO each stop (if you’re counting that gets us to 150 merkins)
10 merkins, then 9, 8, 7, 6, 5, 4, 3, 2, 1, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 (up to 260 merkins)

The Thang

Shoulder to shoulder facing the 50 yard curved parking lot at softball fields
Burpee broad jump to the end
Lunge walk back to start
Imperial Walk to the end
50 merkins
walk back to start
50 merkins (360 total merkins for the day)
Mosey back to Landfill with a couple stops for the six
We ended the day at the lower lot of Landfill due to time

COT

F3 Chattanooga does a good job with the first F (Fitness). In 2020 look for more emphasis on developing leadership. Much like the ability to do a lot of merkins, leadership is a skill that needs to be developed.

Moleskin

Pink Panther brought his son, a freshman at Louisville, to the gloom for the first time. He made it all the way until the end of the COT before splashing merlot after telling us a great high school story that involved spewing all over a friend’s carpet.

News

No Christmas Workout

News Years Day convergence @ Lions Den

Gloomies Jan 13th 630pm

Recent Backblasts

December 10, 2019

JackNicholson.gif

QIC: Fissure

Date: 12/07/2019

PAX: Moneyball, Skitch, Lady Scot, Pink Panther (Respect), Free Candy, Fly-by (Respect), Newport, Iron Butt (Respect), Bullpen, Uncle Fester, Bumblebee, Chief

AO: Landfill

Conditions

Low 50s. Ground wet from overnight rain.

COP

SSH x 10 IC
Imperial Walkers x 15 IC
SSH x 10 IC
Fwd Fold x 10 IC
SSH x 10 IC
3rd grade exercises x 10 IC
SSH x 10 IC

The Thang

Mosey up to soccer field where YHC had set up a 75 x 25 yard rectangle
Perform 30 merkins, 30 squats, 15 big boi situps then jailbreak the 75 yard straightaways and mosey the 25 yard turns
Perform 25 merkins, 25 squats, 15 bbs then run again
Perform 20 merkins, 20 squats, 15 bbs then run again
Perform 15 merkins, 15 squats, 15 bbs then run a fourth lap

Mosey to bathrooms

Partner up
Round 1: Partner A wall sits while Partner B runs down to lower pavillion for 30 dips and 15 decline merkins, switch
Round 2: same but 20 and 10
Round 3: same but 10 and 5

Mosey to middle parking lot

Shoulder to shoulder facing up toward playground

Burpee broad jump to other end of parking lot
Lunge walk back
Imperial walk to end of lot
Alligator merkin back
plank (after 5 pax were planking we took a run up The Big Thank You hill and back down)

Mosey up to bottom of the hill below the top pavillion

7’s with burpees and Bobby Hurleys

Mosey to the top parking lot for mary

10 Big Boi Burpees (burpee + big boi situp + jump = 1 rep)

COT

Encouraged the guys to think about how they react when told “no.” It says a lot about a man.

Moleskin

Had a number of first time Landfillers remark that it felt twice as long as a weekday workout. Better keep coming then!

News

Gloomies 1/13/20 @ Keller Williams Downtown 630pm

Recent Backblasts

December 6, 2019

What The Hill

QIC: Fissure

Date: 12/05/2019

PAX: Doghouse, Oil Can, Sunshine, Blindside, Bullpen, Dirk, Moses, Sinai, Moneyball, Flemish, Hobo, Skitch, Ringwald, Candu, Pink Panther (Respect), More Kowbell

AO: Hill City

Conditions

40ish and dry

COP

Mosey to Coolidge stage instead of the Great Hall because they had a sweet Christmas tree to light our COP
SSH x 21 IC (first 5 called cadence and went silent for the rest)
We failed to end at the same time so 10 burpees OYO
Fwd fold x 10 IC
SSH x 21, another try at the silent count didn’t end well
10 burpees OYO
Imperial Walkers x 10 IC
SSH x 21, last shot at it didn’t end well but no burpees, onward to boob hill we went

The Thang

Remix of a workout we did Nov 2018:
We circled the light pull at the corner of Boob Hill closest to Mount Midoriyama

Round 1: 5 Burpees, 20 merkins OYO, 20 Squats (IC), lunge walk down the sidewalk at the base of the hill then (after the pax were all lined up facing the bulge) sprint to the summit and back down to starting light

Round 2: 6 Burpees, 22 merkins OYO, 22 Squats (IC), sub in Bearcrawl for lunge walking and sprint again and back to start

Round 3: 7 Burpees, 24 merkins OYO, 24 Squats (IC), sub in duck walk for bearcrawl and sprint up again and back to start

Round 4: This time we faced the hill from the starting light and sprinted up and down to the opposite corner then 8 Burpees, 13 merkins OYO and sprint back up and over the hill

Round 5: 8 burpees, 13 merkins OYO, sprint back up and over hill to opposite corner

Round 6: 8 burpees, 13 squats IC, sprint back up and over hill to light

Round 7: 8 burpees, 13 squats IC, SSH x 21 with silent counting again, we SUCCESSFULLY STOPPED TOGETHER. Our reward was a last sprint up and over the hill to opposite corner.

Mosey back to the flag and done

COT

Find time today to do one thing outside your comfort zone; something positive like encouraging someone who isn’t the easiest to encourage or that sales call you don’t want to make. Push yourself don’t hurt yourself doesn’t stop after the gloom!

Moleskin

Oil Can nearly bit it hard on the descent of boob hill but recovered athletically. He clearly works in professional sports

Hobo has one of the better “this is miserable” faces

News

Stay tuned for a North Georgia Saturday AO in the works for 2020. See Mayhem for details

No workout Christmas day

New Years Day convergence at Lions Den 0530

Recent Backblasts

November 27, 2019

A Sufficient Thanksgiving Warmup

QIC: Fissure

Date: 11/27/2019

PAX: Burrito, Red Tees, Moneyball, Iron Butt (Respect), Chief, U-Turn, Ringwald

AO: Lions Den

Conditions

Mid 50s and WET

COP

SSH x 6 IC then Burrito led us in SSH x 20 IC (crushed it)
Mosey toward middle school with a pit stop under cover to get in a SUFFICIENT WARMUP
SSH x 20 IC
Imperial Walkers x 20 IC
Windmills x 10 IC
Baby arm circles x 10 IC then reverse
Moroccan night clubs x 10 IC
Seal claps x 10 IC
Good mornings x 10 IC
SSH x 10 IC
Burrito then promptly stepped in a two foot puddle and almost fell
Mosey to the hill. I love hills.

The Thang

Did I mention I love hills?
Facing the mighty hill we first cranked out 40 merkins then back down and did 15 more for good measure.
11’s
Run to 8th light for 10 HALF burpees (promised Burrito there would be no burpees. Not that he cares because he’s a man and loves doing hard things. Anyway, half burpees aren’t burpees so I’m not a liar), then back to start for 1 merkin. Half burp reps decrease as the merkin reps increase always adding up to eleven with the uphill and down in between. You know the drill. We started on your own but came together toward the middle of the THANG and shortened the running distance then increased it as we neared the finish line. SO MUCH FUN RUNNING UP AND DOWN HILLS.

No, really. I love hills.

We made it back to the track parking lot with enough time for Burrito to close us out with 25 SSH in cadence. He’s gonna crush it at his VQ Tuesday at Smackdown. You should come.

COT

https://f3nation.com/2019/02/17/king-q1-3/

We chatted briefly about that daily effort to get our bodies in better physical shape. If you’re currently enjoying the gloom a couple days a week then consider upping it to 3 or 4. Challenge a buddy to x number of merkins every night, etc. ” the HIM (having turned Pro) is focused on gradually but consistently Accelerating his fitness level rather than merely staying in shape. Staying in shape is what Amateurs try to do. “

Moleskin

It was WET today. Thankfully, it wasn’t cold out there but I imagine we all had to try a little extra to depart the fartsack.

Burrito is featured a lot in this backblast but how can he not? The man kept us on our toes throughout the workout and even took his shorts off at one point.

Ringwald graced us with his presence. It only took me typing “Roll Tide” in the Lions den slack channel to make it happen. I’m sure he was still coming so I’m really just a sucker. GO TIGERS.

Props to Iron Butt and Red Tees for showing up a little under the weather.

News

Thanksgiving convergence TOMORROW at Hill City 0530-0630

Recent Backblasts

November 20, 2019

Get Right or Get Left. JK, We Don’t Leave People

QIC: Fissure

Date: 11/20/2019

PAX: Fastlane, Threeskin, Clothespin, Mayhem, Escobar, Bernie, Toe Tag, Peanuts, Jazzy Jag, John Doe

AO: Hacksaw

Conditions

Low 40s and mostly clear. Beach weather.

COP

In Domino’s lot
SSH x 50 IC
Merkins x 25
Squats x 25
Flutterkicks x 25 IC
Mosey around the shopping center (instead of planking or holding Al Gore we did SSH for the six during the entire workout)
Merkins x 25
Squats x 25
Flutterkicks x 25 IC
Mosey around the shopping center
“Warmup” complete

The Thang

Still in Domino’s lot, each Pax given their very own cone to keep for the duration
10 burpee jump overs (the cone), 10 merkins, 10 squats
Mosey across Apison Pike, past Imagination station area along the greenway
20 burpee jump overs, 20 merkins, 20 squats
Mosey further along the greenway sidewalk that follows the tree line about 200 yds
10 burpee jump overs, 10 merkins, 10 squats
Mosey across grass field stopping at the cul de sac/circle/turnaround by the pavillion

Cones awaited us. 4 lines of 4 cones spaced 5 yards apart. Pax lined up shoulder to shoulder along one end.
Round 1: Bear Crawl suicides with Crawl Bears back to the start. Fortunately for everyone crawling bear required going uphill a little.
Round 2: Starting from the opposite end of the cones we rinsed and repeated round 1
Round 3: Starting from same end as Rd 2, broad jump/bunny hop to second cone then 10 burpees/10 bonnie blairs/10 big boi sit-ups, broad jump/bunny hop to third cone and 10 more reps of each, same to fourth and final cone then bear crawl back to start

Mosey back across grass field stopping on sidewalk to SSH for the six and a lone runner
Mosey back along the greenway toward Imagination Station 200 yards
20 burpee jump overs, 20 merkins, 20 squats
Mosey back to Domino’s, done

COT

https://f3nation.com/2019/02/11/drp-2/

We spoke about that first quadrant of the Q source: Get right. To fight off the Sad Clown Syndrom we can’t go it alone. F3 may not be the “end all be all” but it’s what has worked for thousands of guys. Fight the urge to figure it out on your own and simply get through the day. A man needs help to get right.

Moleskin

Mayhem had to leave early, but not before he left hot chocolate for the rest of us. What a stud!

News

The Battery one year anny workout 11/23 – Abscess on q 0700

Recent Backblasts

November 12, 2019

Gentlemens Ridge Jaunt

QIC: Fissure

Date: 11/12/2019

PAX: Prosciutto, Whittler, Gusher, Holy Kiss, Burrito

AO: Smackdown

Conditions

Low 30s and flurries. Ground was wet from overnight rain. Nice and miserable conditions.

COP

Circled up in SMAC parking lot
SSH x 20 IC
Fwd fold x 10 IC
Iraqi tea time x 10 IC
SSH x 10 IC

The Thang

Still in parking lot

10 Burpees, squats and merkins

Mosey off the SMAC property and up Mayer St to the Brow Estates “hood”
Stop at first intersection

15 burpees, squats and merkins
Continued the mosey onto Gentleman’s Ridge stopping in the cul de sac

20 burpees, squats and merkins
Continued the mosey back to the intersection

15 burpees, squats and merkins
Continued the mosey back down Mayer St, onto SMAC property and down to the track

10 burpees, squats and merkins
Over to concrete bleachers

Hold Al Gore with backside a centimeter off the bleachers x 10 IC
Dips x 10 IC
AG x 15 IC
Dips x 15 IC
AG x 20 IC
Dips x 20 IC
Onto track

4 cones, 5 yards apart (20 yards total)
Suicides part 1: run only
Suicides part 2: bear crawl to cone, crawl bear back, RNR to each cone
Back to bleachers

Al Gore x 30 IC
Back to track

Suicides part 3: run only
Back to bleachers

Rectangle of merkins, ended after 5 each man.
Back to track

Suicides part 4: run only
Bleachers again

Al Gore to failure. Burrito victorious. What a stud.

Mary: Plank, Medium pickle pounders, Plank, Jumbo pickle pounders

COT

Broke open the qsource this week and the intro contained a good enough nugget to share with the pax today. Leadership is a skill that requires honing. It is not like a square jaw or receding hairline (thank you very much) that you’re simply born (blessed) with. Sure, some guys may seem to possess traits that make them better “natural” leaders but don’t let it discourage you. F3 is a great source of leadership training. Get into the Q Source and if you haven’t q’d a workout I highly recommend it!

Moleskin

Burrito brought his A+ jokes to the gloom today. Fairly certain he owns a weed eater.

Burrito does a mean Napoleon Dynamite impression.

It was pretty miserably cold today but after five minutes who can really tell. Right?

News

3 year Anniversary convergence, 11/16 at Ridgecut (Brainerd Baptist BX) 0700

Thanksgiving convergence at Hill City 0530-0630

Recent Backblasts

October 24, 2019

Block or Charge?

QIC: Fissure

Date: 10/24/2019

PAX: Lloyd, Geek Squad, FNG-Kingpin, Escobar, FNG-Mayberry, Magnum, U-Turn, Cutter, Couch Potato, FNG-Packer

AO: Huey

Conditions

A crisp 41 degrees

COP

Half mosey lap at convo pace stopping at pavillion for:
SSH x 25 IC
Low n slow squats x 10 IC
Fwd Fold x 10 IC
Merkins x 40 OYO
SSH x 15 IC
Continue to start to snag U-Turn’s cinder block and make our way to the back parking lot

The Thang

4 sets x 8 minutes
*Perform as many reps as possible in 8 minutes with cinder block coupon
*After every set rep count run 25 yds out to cones and back, 50 total yds
*Rinse and repeat until 8 minutes is up
*Rest two-ish minutes in between sets

Set 1 – Thrusters w/coupon (first two “rounds” were prescribed 25 reps and then modified to 10 so as to avoid a mutiny of the pax before 8 minutes was up)
Set 2 – Curls w/coupon, 15 reps
Set 3 – KB Swings w/coupon, 15 reps
Set 4 – Manmakers w/coupon, 5 reps, slightly less than 8 minutes to allow for some mary

MOM

Flutter kicks x 26 IC
Big Boi sit-ups x 15 OYO
Flutter kicks x 10 IC

COT

These workouts ought to be up there with the hardest thing you do all day. Give it your all to ensure that’s the case. It’s science. The best time to workout is early in the morning. Facts only.

Moleskin

THREE FNGs at the Huey! Welcome to Packer, Mayberry and Kingpin. Escobar traveled far to be here for his guy Mayberry.

No one seems to miss Iron Pax.

News

3 Year Anniversary Convergence 11/16 – Brainerd Baptist BX 0700, No Landfill/Battery

Recent Backblasts

October 17, 2019

Huey Hustle

QIC: Fissure

Date: 10/17/2019

PAX: Couch Potato, Radiohead, Ducktales, U-Turn, Lloyd, Hasbro

AO: Huey

Conditions

Mid 40s, starry sky

COP

25 SSH IC, 25 Mtn climbers IC
20 SSH IC, 20 Mtn climbers IC
15 SSH IC, 15 Mtn climbers IC
10 SSH IC, 10 Mtn climbers IC
5 SSH IC, 5 Mtn climbers IC

The Thang

Mosey lap on track, 70%, conversational ya know but still HUSTLIN
20 merkins OYO, 30 squats OYO, 40 flutter-kicks IC
Mosey on track, over bridge by tennis court, ending in parking lot
20 merkins OYO, 30 squats OYO, 40 LBC IC
Mosey out the rear of Huey on neighborhood street rogue style keeping things to a whisper, still 70% and conversational but hushed ya know
20 merkins OYO, 30 squats OYO, 40 heel touches IC
Mosey a bit quicker pace back into the Huey pausing in the back lot for the six and continuing back over the bridge by the tennis courts and onto the playground
10 pull-ups, 20 merkins OYO, 30 squats OYO, 40 flutter-kicks IC
Mosey back to the start on the track, short distance ya know but still conversational pace
20 merkins OYO, lunge to THE Huey and back to track (20 yds), 30 squats OYO, lunge to THE Huey and back, ab exercise of choice x 40 IC
Run (not conversational pace) lap on track back to start
20 merkins OYO, 30 squats OYO, 40 big boi sit-ups
25 SSH IC and 25 mtn climbers IC
done

COT

Actions speak louder than words. It’s just a FACT and a simple lesson YHC keeps getting smacked around with over and over.

Moleskin

Couch Potato clearly imprinted on my soul with this conversational pace thing. Books could be written on this. There probably already are.

News

F3 Dads, Landfill, this Saturday 10/19, 0700

Recent Backblasts

October 14, 2019

Conversational Pace

QIC: Fissure

Date: 10/15/2019

PAX: Threeskin, Ascot, Jazzy Jag, Cliffhanger, The Count, Best in Show, Dirk, Vila, 2-Bit, On Tilt, Iron Butt

AO: Boneyard

Conditions

Mid 50’s and perfect

COP

25 SSH IC, 25 Mtn climbers IC
20 SSH IC, 20 Mtn climbers IC
15 SSH IC, 15 Mtn climbers IC
10 SSH IC, 10 Mtn climbers IC
5 SSH IC, 5 Mtn climbers IC

The Thang

Mosey lap on track around ball field at conversational pace ending at the gym
20 merkins OYO, 30 squats OYO, 40 flutter-kicks IC
Mosey on track around ball field up to tennis court fence
20 merkins OYO, 30 Bonnie Blairs OYO, 40 LBC IC
Mosey back down to the gym
10 pull-ups, 20 merkins OYO, 30 squats OYO, 40 heel touches IC
Mosey lap around ball field and onto parking lot
20 merkins OYO, lunge walk 20 yds to flag and back, 30 squats OYO, lunge walk to flag and back, ab exercise of choice x 40 IC
Run (not conversational pace) lap on track around ball field to gym
10 pull-ups, 20 merkins OYO, 30 squats OYO, 40 big boi sit-ups + more bbs while pax finished
Mosey to parking lot for 25 SSH IC and 25 mtn climbers IC
done

COT

Sunburn needed a q for this date and I selfishly volunteered. Today is the anniversary of my dad’s passing from Leukemia in 2012 and there’s not many better ways to start a day, or take your mind off of stressful or sad things, than by leading a F3 workout (in my humble opinion). I wish my boys could’ve known my dad and learned from him. I certainly miss him and his counsel, but I’m so thankful for F3 and the relationships formed that have filled that void.

Moleskin

Ascot sounds just like his pops

News

F3 Dads – 10/19/19 @ Landfill 0700

Recent Backblasts

October 8, 2019

Have Workout. Say I Won’t Travel.

QIC: Fissure

Date: 10/08/2019

PAX: Sunshine, Stars, Jazzy Jag, On Tilt, Deer Jack, Sinai, Curfew, Pink Panther, Ringwald, Sherlock, Back Pew, Wort, Callahan, Red Tees, Cheech, Uncle Fester, Skitch, Hobo, Countdown

AO: Hill City

Conditions

Fall is around the corner

COP

Mosey from parking lot past the bluish rhino on the path along the river to the Great Hall then circle back to the bluish rhino
20 merkins OYO, 10 gas pumpers IC OYO, progress downward in reps skipping 2 for merkins and 1 for gas pumpers IC stopping after 10 merkins and 5 gas pumpers. Super

The Thang

Mosey back along the path to the light poles
The Burpee Mile
Starting at the first light pole perform 10 burpees OYO, then scoot down to the last light pole (roughly 200 meters per Ringwald) and back to start. Pax performed gas pumpers IC waiting for the 6.
Rinse and repeat x 3. That makes a mile. Super complicated.

Mosey back to the bluish rhino and circle up along the outside curb
Burpee broad jump to the inner curb around the bluish rhino and mosey back to the outer curb until time is called. YHC got 5 rounds in.

SSH x 25 IC
Merkins x 10
Gas pumpers x 10 IC
Rinse and repeat x 3

SSH x 25 IC
Merkins x 10
Flutter-kicks x 10 IC
Heel touches x 15 IC
High plank x 10 IC
Low plank x 4 IC, time, done, finished.

COT

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. It’s amazing that 20 pax are present on a Tuesday at Hill City. Tuesdays now have two other workouts semi-nearby to Hill City and we still see this good problem of high numbers. Well done, gents.

Moleskin

YHC isn’t the most creative q in the world, but I do love to roam. If I’m confident I don’t have any repeat pax then I’m not afraid to whip out a recently used beatdown. This isn’t that hard, fellers.

Skitch insists Iron Pax is over

News

F3 Dads – 10/19 @ Landfill 0700