The Battery – Page 6 – F3 Chattanooga

December 17, 2019

22 by 2s, One inch at at time

QIC: Sidekick

Date: 12/14/2019

PAX: El Chapo, Clothespin

AO: The Battery

Conditions

50 and drizzly. Battery Weather

COP

STRETCHHHHH, 3rd grade exercises ICX12, Forward Fold ICX12; SSH ICX20; Slow Squats ICX15, Slow Mercans ICX10

Mosey to Tennis courts – Side Shuffle to corner 5 mercans, Bear Crawl to corner – 5 Mercans, Side shuffle to corner – 5 mercans, Bernie to corner – 5 Mercans; Rinse and Repeat with karaoke instead of side shuffle

Mosey to Hell hill – Inchworms to the top – Exercise

Mosey to the pavilion for the thang

The Thang

22s by 2

Start at the Pavilion with 20 Dercans; mosey to the end of the skate park and back; 2 Squats; Mosey to the end of the skate park and back; 18 Dercans – Mosey – 4 squats. Continue on this pattern until you reach 2 Dercans and 20 squats.

Mosey to flag.

Time

COT

Appreciate everyday you have, don’t rush through your kids childhood. Remain patient and in control of your emotions. All too easy to get frustrated with family this time of year. Take the time to enjoy the holidays.

Moleskin

Smelled like waffle cones all day. Hard to stay focused when they are making Twix bars over the fence

News

El Chapo VQ next saturday. Lots of props, bound to be good

Recent Backblasts

December 3, 2019

Don’t Forget Why You Work

QIC: WuzntMe

Date: 12/03/2019

PAX: 9Volt, Mrs Baker, Sandwich, El Chapo, Clothespin

AO: The Battery

Conditions

Cold.

COP

Run around the dog park, back to the Hot Gate, and down to the flag.
25 SSH
10 WMH
20 SSH
10 Calf Stretch
15 SSH
10 Lewinsky (quad stretch)
10 SSH
10 Forward Fold
5 burpees

The Thang

11s on the bleachers:
Dips and Decline Merkins. Air chair until six is in.

Mosey to Hell Hill
20 squats
Bearcrawl Boilermaker up Hell Hill, with top man performing a burpee before last man begins bear crawl. Plank until your turn. Probably made 7 revolutions

Wall Sit for 60 count

Mosey to the pavilion, pick up a coupon
25 goblet squats
25 curls
25 goblet squats

Yoga mats for mary:
20 Flutter Kicks
20 Mercuries
20 LBCs
20 box cutters

Mosey the long way back to the flags
Time

COT

We just celebrated Thanksgiving, and had an opportunity to share time with friends and family. Now, it’s back to work. Don’t forget *why* you’re working as you bust your tail to finish up the year’s projects. The people in your life deserve the same energy and time that you put into your job. Remember, all the money in the world doesn’t buy you one extra second of time. Spend it wisely.

Moleskin

Bearcrawl Boilermakers suck. They’re even worse on Hell Hill.

This was a workout almost tailor made for DeepDish, but the man of the hour was absent.

Mrs Baker’s son Mustang is in the Navy, and currently in bootcamp. Word is that F3 is harder…

News

No F3 on Christmas, NYD convergence at Lion’s Den. Talks of a clown car to Knoxville for 12/23

Recent Backblasts

December 2, 2019

53rd aniversary of the 25th aniversary of Perl Harbor

QIC: 9-Volt

Date: 12/07/2019

PAX: Deep Dish, El Chapo, Mrs Baker, Clothes Pin, Topless, Sandwich, Shotput, Porkbelly

AO: The Battery

Conditions

“You have the right to remain silent. Anything you say can and will be used against you in a court of law. You have the right to an attorney. If you cannot afford an attorney, one will be provided for you.

COP

Mosey around the dog park and finish in the Skate park on side labeled “Taste Great”
PAX lines up on one end of the skate park & performs the “Tastes Great” exercise. Then PAX immediately runs to opposite side of park and performs the “Less Filling” exercise. Repeat

TASTES GREAT	Count	LESS FILLING	Count
BAC Fwd	15	SSH	10
BAC Rev	15	SSH	10
Seal Clap	15	SSH	10
Fwd Fold	10	SSH	10
Chinook	15	SSH	10
Plank	10	SSH	10
Military Press	15	SSH	10

The Thang

Without any rest PAX moves on to second list of exercises

TASTES GREAT	Count	LESS FILLING	Count
Plank Jack	20	Squat	20
Peter Parker	15	Imp Walker	15
Burpee	10	Bonnie Blair	10
Merkin	10	High Knees	10
Mt. Climber	10	Calf Raise	30
Bear Crawl		Lunge
Carolina Dry Dock	10	Sit Ups	15
100’s	10	Box Cutter	10
American Hammer	10	Dive Bomber	10
Freddie Merc	10	Flutter Kick	10

Repeat until end of time (We got 2 1/2)

COT

Words of wisdom – “Don’t let Deep Dish determine the count on 100’s”

News

12/23 Clown car to “The Asylum” in Knoxville to support Abscess
12/24 Christmas eve workout at the Battery

Recent Backblasts

November 26, 2019

1st Anniversary Domestic Beatdown

QIC: Abscess

Date: 11/23/2019

PAX: Deep Dish, Fissure, The Count, Mayhem, 9Volt, Clothespin, Bubbles, Shotput, Three Skin, ElChapo, Gru, WuzntMe, Topless, Sandwich, PorkBelly, Bernie, Topless, FNG-Floaties

AO: The Battery

Conditions

Raining like pouring piss out of a boot.

COP

25 SSH
10 Burpees
10 Tempo Merkins
9 Burpees
10 Tempo Merkins
8 Burpees
10 Emperial Squat Walkers

The Thang

Painful Abscess

Grab a Coupon off of the trailer. Mosey with coupon over your head to Hell Hill
Do escalator up the hill:
1st Cone 10 burpees
2nd Cone20 Merkins
3rd Cone 30 star jumps
4th Cone 40 squats
Go to 1 cone do exercise then back the go to 1st cone do exercise then proceed to 2nd cone and do exercise and back. Repeat process until through all 4 stations. Modes of Transportaion vary!
Once all 4 completed grab Coupon and go to the top of the hill,

On top of the hill:

Doras:
Trifecta battle buddy up -100 curls, 100 presses, 100 triceps (using Coupons)
Battle Buddy runs down and does 10 Dive bombers. Switch places! Rinse and repeat until all reps have been cumulatively finished. Once completed, get coupons, and mosey down the hill toward the pavilion. Stop and drop coupons in a strategic place for later use.

In the pavilion:
Do 11s with Box jumps and Big Boy Situps

Then mosey back out to parking area and do360 degree bear crawls with burpees at the direction change!

Battle Buddy back up:
One buddy does Hi Knees while the other holds a low squat with a coupon for 30 seconds then partners change places. Rinse and repeat. Once finished, line up at cones placed along the edge of the parking area. (10 cones placed approx. 12’ apart)

Frog jump between the cones and do a merkin at each cone. Go up and back then mosey to the flags for Mary.

Mary:
15 Tempo BBS
15 leg tempo leg lifts (legs at 90 degrees then 45 degrees and then 6” off the ground holding different intervals of time)

COT

The mission of F3 is plant grow and serve small Mens workout groups to invigorate community Leadership

You’ve planted, growing , now time to serve

Service and leadership go hand in hand

First keep doing what your doing coming out

FITNESS is important but why is it necessary to be fit mentally, physically, and spiritually
It’s not about you being in shape for you it’s about serving others and helping others get better

How do we serve? First God, second family, third our brothers….notice I don’t say work
Anything else is a distraction

The best way to grow is to serve.
Hebrews 6:10
Galatians 5:13
This Holiday season there will be opportunities
So keep coming out and make the EH
2020 motto is serve

Moleskin

Something about the rain must have caused fissure to lose his shirt. The sight really caught the Count’s attention especially during the Hi knees partner exercises. Clothespin showed everyone that shorty can get low.

News

Thanksgiving at Hill City, El Chapo VQ in December

Recent Backblasts

November 25, 2019

Rivalry Saturday Game Day

QIC: Mayhem

Date: 11/30/2019

PAX: Clothespin, Threeskin, Schnitzel, 9-Volt, Shotput, Gru, Porkbelly, Sandwich, Topless, Deep Dish, El Chapo, FNG-Duran, FNG-The Beast

AO: The Battery

Conditions

Near about perfect for a fall F3 beatdown – Cool around 50ish and No Rain! (novel for the Battery!!)

COP

Welcome / Disclaimer

Circle – Up around the flag

SSH x 20 IC; Forward Fold x 10 IC; WMH x 10 IC; SSH x 20 IC; LBAC Forward x 10 IC; Reverse x 10 IC; Cherry Pickers x 10 IC; Chinooks x 10 IC; Shoulder Press x 10 IC; SSH x 10 IC; WGS L x 10 IC; WGS R x 10 IC; SSH x 10 IC

Mosey back way around to outfield of nearest ballfield. Cones set up await…

Rough 20yd by 40yd field marked off by cones with 10yd endzones. Two sets of cones set up in middle of field

Entire PAX lines up on one sideline. But kickers to outfield fence and back; Big skips to OF fence and back

Count off by 2s to create two “teams” of 7

Agility Drills

Shuttle Drill: (see link to youtube video – https://www.youtube.com/watch?v=g5c_grMWWHI ) 2 sets of 3 cones in a line 5 yds apart. For each team, 1 PAX starts straddling middle cone while rest of pax hold plank in line. Upon Q call to start, PAX sprints to outside cone (5yds), touches ground, sprints to far opposite cone (10yds), touches ground, sprints through the far opposite cone (10yds), falls in line to hold plank with the rest of his team as next PAX jumps up from plank to do the same until through entire team. Teams race to finish first.

3 Cone or L Drill: (see link to youtube video – https://www.youtube.com/watch?v=Af2G4kCM4rg ) 2 sets of cones in L shape 5 yds apart. Just watch the video. Two teams hold plank again while taking turns and race against each other.

The Thang

Keeping same two 7 PAX teams…
Two Hand Touch Football Game
5 Mississippi Rush / Two Completions for a 1st down / For each score, opposing PAX performs 7 merkins additive (upon second score – 14 merkins, then 21, etc)

Morphed in to Team Mayhem vs Team Deep Dish as primary QBs. Played until time approx 40 min. Team Mayhem dominated Team Deep Dish 28-0 thanks to outstanding receiving performances from Threeskin and Topless :))

COT

Two for one…
Picking up from my COT yesterday. Christmas time when we celebrate Emmanuel (God WITH us). In regards to leadership, Jesus (the second Adam) demonstrated ultimate responsibility in contrast to the first Adam. Take away – Boys make messes and shirk responsibility / run and hide. Men accept responsibility to clean up messes they didn’t even make. Also, being Rivalry Saturday, reiterated the great culture of F3 where instead of comparing and competing to tear each other down as men in order to defeat our rivals, we have a culture to lift and encourage each other to be better. Iron Sharpens Iron. Keep Coming out to be sharpened and to be Iron for your F3 brothers.
BALL OF MAN: Prayers for Momma Prosciutto, my friend Mark’s middle son Isaac battling Leukemia relapse and relative of FNG – The Beast.

Moleskin

Quote of the day from FNG – The Beast after Team Mayhem scored third TD with 9 min still remaining. “Ahhh Sh**! 9 more minutes!!” Even though his team lost, I think Deep Dish actually enjoyed the extra Merkins! 😉

News

Crickets…

Recent Backblasts

November 25, 2019

Mosey Here, Mosey There

QIC: Escobar

Date: 11/26/2019

PAX: WuzntMe, Deep Dish, El Chapo, Sandwich, Clothespin, Floaties

AO: The Battery

Conditions

Dark, Cold, Surprisingly No Rain

COP

Moseyed along greenway about 1/4 mile. Stopped and did 20 SSH. Moseyed back to starting area. SSH x 20. LBAC 10ish (lost count but Deep Dish had us over 1,000 by his count) forward, reverse 10ish. WMH x 20.

The Thang

Moseyed to the hill and then up (some profane words may have been spoken when we turned to go up the hill). Reached top 10 merkins OYO.

Moseyed down hill, 10 merkins OYO. Moseyed up hill, 10 merkins OYO. Moseyed down hill.

Walking Lunge from bottom of hill to the top. May have done 10 merkins at top but I can’t remember. Walking squat down the hill (this sounds like a better idea than what we did. We actually took a step and did a squat, took a step and did a squat and on and on, but thinking back, I should have had the PAX in squat position and walking down the hill in this fashion. Noted for next time.)

From bottom of hill, standing position walk your hands out in front of you to plank position, jump feet towards hands (like a burpee), then broad jump. Repeat move going up hill. (intended to go up the entire hill but did a Omaha about 3/4 up and changed to Bear Crawl the remaining portion). Held Al Gore till six was in.

Moseyed down hill for 3 minute core work. 45 seconds each of Leg Lifts, Plank knee tuck to cross body kick through (alternating legs), Alternating Single Leg V ups, Hammers.

Moseyed to pavilion. OYO Box Jumps, Decline Merkins, Dips x 20 each. Recover. 15 each OYO. Recover. 10 each OYO.

Moseyed to Flags. Johnny Cash Ring of Fire holding plank rotating in clockwise fashion each member performed a merkin in their own time (Deep Dish, El Chapo, and Floaties were not in a hurry).

Ended with a little stretching: Honeycutts x20 count each arm. Triceps stretch x 20 count each arm. Family reunion stretch (clasp hands behind back and stretch upwards) x 20 count. Forward Fold x 20 count. Time.

COT

Told PAX how I felt I had reasons for not working out today and the only reason I did was because I was the Q. My excuses were clearly not valid enough to not show, but I could have convinced myself they were. So the moral of the story is, show up. Do whatever it takes to get your butt out of bed and get better. Travel to other AOs so you can get better more than 2 days a week in the land of Cleves. If you can’t travel, hold yourself accountable in some manner to complete workouts at home. Keep pushing yourself.

Multiple prayer requests for healing and divine intervention in the families of Prosciutto and El Chapo.

WuzntMe lead us out with prayer.

Moleskin

WuzntMe said something about his tight rear at some point as we moseyed up the hill. Not sure what he was referring to. Sounds like the beat down this past Saturday for the 1 year anny was awesome and they even have a gift from Abscess they will be incorporating into the beat downs soon.

News

Thanksgiving Day: give your body thanks by getting to Hill City for an IronButt and Skitch hour long beat down starting at 5:30.

Recent Backblasts

November 19, 2019

Jane Doe: Where Did you Go?

QIC: Deep Dish

Date: 11/19/2019

PAX: 9 Volt, Clothespin, El Chapo, Mrs. Baker, Sandwich, Topless

AO: The Battery

Conditions

Dark, colder than a witches titty in a brass bra…….but otherwise pleasant.

COP

Short little mosey around the softball field to the upper parking lot.

SSH x 25 IC

Forward Fold x 10 IC

SSH x 25 IC

Abe Vigoda’s x 10 IC

SSH x 25 IC

Willy Mays Hayes x 10 IC

Chinooks x 10 IC

Forward Baby Arm Circles x 10 IC

Reverse BAC x 10 IC

Seal Claps x 10 IC

Cherry Pickers x 10 IC

The Thang

11 – 1’s

Round One:

Merkins & Big Boy Sit-Up’s

Round Two:

Carolina Dry Docks & Lunges

Mosey to the flag and did some mary………

100’s x 25 IC

LBC’s x 20 IC

COT

This really stuck with me from last week…….

“We all get up in the cold and wet to workout because it’s enjoyable, and kinda fun to rough it in these conditions. But there are a lot of people who *live* like this, and it’s getting colder and more uncomfortable outside. If you have a coat taking up space in your closet (and you do), then pass it along to an agency or charity that can use it. “

– WuzntMe

Moleskin

HIM’s were killing it today and sprinting!!!!! Good times!

News

One year Battery Anniversary this Saturday 11-23-2019. Bring a Friend and all are Welcome!

Recent Backblasts

November 12, 2019

DeepDish Can’t Pick Coupons

QIC: WuzntMe

Date: 11/12/2019

PAX: El Chapo, Topless, Deep Dish, Clothespin

AO: The Battery

Conditions

Cold, wet, and nasty as all hell.
The most perfect Battery conditions of all-time.

COP

Run past the dog park, line up in the pavilion.

SSH x 20 IC
Forward Fold x10 IC
WMH x10 IC
Merkin x15 IC
LBAC x15 IC
Seal Claps x10IC
SSH x 20 IC

Run down past the dog park and around the cars to enjoy that Battery weather again. Circle back up at the Pavilion

The Thang

Rock’em
Grab a rock from the pile.
20 of each:
Curls
Shoulder Presses
Bent over Rows
Consecos
Modified McCains (hold boulder above head and step up on bench)
Rotate the rock to next man after every exercise to ensure we all suffer from Deep Dish’s inability to select coupons.

Intermission:
Plank for 60 count
20 Incline merkins
20 Decline merkins

Rock’em Rd 2
15 of each:
Curls
Shoulder Presses
Bent over Rows
Consecos
McCains

Second Intermission:
60 second plank
20 step ups
20 box jumps
20 toe merkins

Rock’em Rd 3
10 of each:
Curls
Shoulder Presses
Bent over Rows
Consecos
McCains

Mary:
LBCs x 20 IC
Hello Dollies x 20 IC
Plank for 1 minute
BBS x 20 IC
100s x 20IC

Time

COT

We all get up in the cold and wet to workout because it’s enjoyable, and kinda fun to rough it in these conditions. But there are a lot of people who *live* like this, and it’s getting colder and more uncomfortable outside. If you have a coat taking up space in your closet (and you do), then pass it along to an agency or charity that can use it.

Moleskin

The desire to go for a run in the sleet and rain was directly linked to Clothespin’s hatred for it.

I tried an exercise to hand the rocks back and forth, but it didn’t work. Nevermind on that one.

News

Convergence on Saturday at RidgeCut – no Battery. Talks of a clown car have been brought up…

One year Battery anniversary next week. BartScottCantWait.gif.

Recent Backblasts

November 11, 2019

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

November 5, 2019

Once you hear the siren, It’s already too late

QIC: 9-Volt

Date: 11/05/2019

PAX: Deep Dish, Mrs. Baker, El Chapo, Topless,Clothespin

AO: The Battery

Conditions

NOT my warm bed

COP

Mosey from flags to base of Mount Evil.

SSH x 20 IC
Abe Vagoda x 20 IC
SSH x 20 IC
Arm Circles
1. Forward x 15 IC
2. Reverse x 15 IC
Seal Clap x 15 IC
Chinook x 15
SSH x 20 IC
Goblet Squats x 20 IC

Mosey up Mount Evil to large frowny face on pavement

The Thang

WHEEL OF MISFORTUNE:
Pax spreads out around 35 ft diameter circle with one at the dealer’s spot and one at the gamblers spot.
The dealer will choose a card from the deck. Each card has an exercise listed. The rep count is as follows;
Face cards = card number + 10
Royals = 25
Ace = 50
Joker – PAX sprints down and back up Mount Evil
The gambler rolls the dice to determine the mode of travel between exercises
1 = Lunge
2=Bear Crawl
3=Crab walk
4=Mosey
5=Bernie
6=Gambler’s Choice
The PAX performs the given exercise then completes one lap around the circle with two new people at the dealer and gambler spots.

Mosey down to flags for Marys
Pickle Pointer with left leg raised x 10 IC
Pickle Pointer with right leg raised x 10 IC
100’s x 20 x IC

COT

No wisdom was to be found

Moleskin

No dead hookers were harmed in the making of this beat down

News

November 16 – Convergence at The RidgeCut
November 23 – The Battery aniversary