The Battery – Page 8 – F3 Chattanooga

September 22, 2019

I see the light Mama! 09/24/2019

QIC: Clothespin

Date: 09/24/2019

PAX: 9 Volt (R), Mrs Baker (R), Deep Dish, Sandwich, El Chapo

AO: The Battery

Conditions

Humid and Dill Pickle Smelling

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
• Seal claps 10 in cadence

The Thang

Get those dollar bills cause we are pole dancin!
I see the Light Mama!
Pick out 8 Light Poles Jog down 8 poles. Do exercises back to start with 8 then minus 1 at each pole.
• Merkins – Lunge between
• SSH (4 Count) – Bernie between
• Slow Squats – Karaoke between

Mary on the yoga mats:
• 1 minute plank
• 30 LBC

COT

Be Yourself. Push yourself in life to be the best you can be. Please EH!!!

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

I did not get enough legs Saturday so today was leg heavy! The workout went by very fast! The lunges in the 1st seemed never-ending! 5000 steps X 2.95′ (my stride length)/5280 = 2.79 miles during our workout today! Way to push yourself guys!!

News

IronPax Saturday! Cyclacross Next Sunday 9-29-2019 Go Support Mrs Baker and Mustang!

Recent Backblasts

September 17, 2019

Motivational Workout Title

QIC: 9 Volt

Date: 09/17/2019

PAX: Mrs Baker, Deep Dish, Clothespin, El Chapo, Sandwich

AO: The Battery

Conditions

Like an armpit

COP

Mosey to top of Mount Evil
SSH ICx20, Squats ICx20, Baby arm circle fwdx15, revx15, sealclapx15, SSH ICx20, Forward fold ICx10, High Knees ICx20, Willy Maze Haze ICx10

The Thang

Mount Evil Suicides
PAX runs down and back up between exercises
Turn around when leader passes you
Do 1 extra rep for every person you pass

1. 15 Smurf Jacks
2. 20 Merkins
3. 20 Crab jacks
4. 30 calf raises
5. 10 Cap’t Thor (In the grass or you’ll get an F3 tramp stamp)
6. 10 Carolina Dry Docks
7. 10 LBC
8. 20 Lunge
9. 25 Wide Merkins
10. 20 SSH
11. 10 Herpees

Bernie Sanders to the flags

COT

Words of wisdom – Write your back blast before your Q

Moleskin

Deep Dish is a crab jack shirker 🙂

Nobody remembers volunteering to host the Iron PAX

News

Recent Backblasts

September 16, 2019

Rolling Ladder @ The Battery

QIC: Mrs. Baker

Date: 09/10/2019

PAX: 9 Volt, Clothespin, El Chapo, Deep Dish, FNG-Sandwich

AO: The Battery

Conditions

Nice, and humid

COP

Mosey about 400 yds, pause and circle up for forward fold, slow merkins 10x, squat hold, arm circles, 10x forward and barckward, mosey another 400 yds, slow squat 15x, hamstring stretch, Willy Mayes Hayes 16x
Jailbreak run back 1/2 mile to the starting point

The Thang

Ladder of Strain and Pain going eastbound on the Greenway

10 Merkins / 1 squat at the first lightpost, bearcrawl to second lightpost
9 Merkins / 2 squat at the second light post, bearcrawl to the third light post
continue until 1 Merkin / 10 squats

Run back to first Lightpost

10 burpees / 1 lunge, jog to next lightpost
9 burpees / 2 lunges, jog to next lightpost
continue until 1 burpee, 10 lunges

Run back to first lightpost

10 sit-ups / 1 merkin, mosey to next lightpost
9 sit-ups / 2 merkin, mosey to next lightpost
continue until time expired @ 3 situps/7merkins

Run back to the flags

COT

Overall we are here with a purpose. Let’s keep our eyes on the ball and reach out to those Brothers and people around us that need a word of encouragement or more.

Welcome to Sandwich, who is from Turkey and has been in Cleveland for 3 years. Good work El Chapo for bringing him in.

Moleskin

Quiet Group but sweat and encouragement were plentiful for our FNG and each other.

News

No group activities planned, Clothespin on Q Saturday, Keep bringing the FNG and encouraging the MIA.

Recent Backblasts

September 16, 2019

Battery Bridge Tour 9-14-2019

QIC: Clothespin

Date: 09/14/2019

PAX: Deep Dish, Mrs Baker, El Chapo, Sandwich, Mustang, Fastlane, FNG-Flash Drive (3 spectators I will mention later)

AO: The Battery

Conditions

Cloudy but good to get your sweat on!!!

COP

Mosey from flags up and down the hill to the stations designated by cones:

Forward Fold 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

The Thang

Battery Bridge Tour
Count off in 4s and go to the station with that number complete the exercise at that station and rotate to the next. Once through a round at all four stations mosey across the greenway bridge to the Mouse Creek Rd. bridge and back. Continue with the next round of exercises listed. Stations Consisted of:

Station 1:

1^st round merkins 15
2^nd round Diamond merkins 15
3^rd round Wide arm merkins 15
4^th round merkin clap 10
5^th round Chuck Norris merkins 10

Station 2:

1^st round burpees 10
2^nd round burpees 10
3^rd round burpees 10
4^th round burpees 7
5^th round burpees 5

Station 3:

1^st round Squats 15
2^nd round Lunges 14
3^rd Round SSH 20 cadence count
4^th round backward lunges 14
5^th round imperial walkers 14

Station 4:

1^st round Baby crunches 15
2^nd round Freddie mercury 15
3^rd Big boy sit-ups 15
Captain Thor 15
5^th Pickle Pointers 15

Modes of Transportation are as follows:

Round 1 Bearcrawl
Round 2 Long Jumps
Round 3 Bernie
Round 4 Lunge
Round 5 Walk

Once the bridge station tour was complete we moseyed to the pavilion for more beat down excitement. Which consisted of:

• Star gazers 15
• Dips 15
• Incline Merkins 15
• Decline Merkins 15
• Shoulder presses with a rock 15
• 1 minute plank
• Crunch extensions 10 Then mosey back to flags.

COT

We make each other better.

Moleskin

Well the spectators came in full force with their ailments. (Really hoping for speedy recoveries for Sidekick and Rug Dr.! Hopefully 9Volt will be recharged for Tuesday morning!) It was like an audience from Life Care came to watch an amateur circus! To beat it all, they named their head clown as leader!

News

Iron Pax will be at the Battery Saturday 9-21-2019! There will also be a regular workout!

Recent Backblasts

September 16, 2019

IronPax week 3 at The Battery

QIC: Mrs. Baker

Date: 09/21/2019

PAX: Vila, Clothespin, Sandwich, Mustang, Topless, Deep Dish, Schnitzel, Mayhem, DNF, Anny

AO: The Battery

Conditions

Still no rain, but plenty of humidity

COP

Short mosey then: 12 count: forward fold, yoga merkins, slow squats, arm circles, slow merkins, hamstring stretch

The Thang

We have a group assignment and a number of new faces from other AO. Standard 8″CMU dispensed from the truck and transitioned to the playground.

Iron Pax week 3
43 minute AMRAP with standard 8″ CMU

10 pullups
15 burpee coupon jump over
20 coupon curls
25 coupon squat thrusters
30 Gas Pumps (reverse crunches)

This one was a tough one. Every PAX got plenty and the 43 minutes with countdown timer and Red Hot Chili Peppers was only a minor distraction from the building fatigue and pain.

COT

Sometimes the EH and Leave no man where you found him ethos applies to the Q. I was not particularly enthusiastic about this IronPax workout, but having the group show up and count on me, pushed me to grow and do more than I expected. Sometimes just showing up for each other is enough. Sometimes we need more encouragement. Either way keep it up.

Moleskin

We are glad to have some HIM from Hacksaw join us up North. A fine time was had by all. And this one will remind of for days to come.

News

Normal schedule workouts and drop in Fellowships will continue. Keep turning up.

Recent Backblasts

September 7, 2019

Paraplegic Porn Stars – 9-Volt

QIC: 9-Volt

Date: 09/07/2019

PAX: Mrs Baker, Deep Dish, Sidewinder, El Chapo, Mustang, Topless,Rug Doctor, Schnitzel

AO: The Battery

Conditions

Fall like and awesome. Can the rain be far behind?

COP

Hobble to the pavilion.

The Thang

A 100% “No legs” workout in honor of all the damaged Battery PAX.

Theme music provided courtesy of the Spotify 70’s Porn Music Play List –(Yes that is really a thing)

The PAX will navigate a circuit of 10 stations and exercise for 1 minute with 30 seconds of recovery in between. After each round the PAX will perform 1 Minute of Big Boy Sit Ups.

1. Tricep Kickback -20lbs
2. Star Gazers (Lay on back under picnic table and pull yourself up)
3. Bent Over Rows – 40lbs
4. Wrist Curls -20lbs
5. Two hand tricep extension – 30lbs
6. Dips
7. Deltroid raise – W/rubber band resistance
8. Merkins
9. Straight arm front raise – 8lbs
10. Military Press – 40lbs

COT

Counterama – 9 PAX, Namerama – Names were Rama’ed

Moleskin

The only place at the Battery where the shovel flags can be pounded into the ground is where we filled in the gofer holes.

70’s Porn music all sounds pretty much the same

News

Iron PAX sign up closes tonight at midnight.

Recent Backblasts

September 3, 2019

IronPax ’19 Week 1 @ The Battery

QIC: WuzntMe

Date: 9/3/19

PAX: 9Volt (R), Mrs Baker (R), Deep Dish, John Doe, Clothespin, El Chapo

AO: The Battery

Conditions

Muggy enough to be a pain

COP

Quick mosey around the baseball field. Circle up under the lights at The Big Tree
SSH IC x30
Don Quixote IC x 15
Forward Fold IC x 20

The Thang

Iron Pax Week One: The Killer Bs
Broad jump 10 yards:
10 burpees
10 Bonnie Blairs
10 BBS
Broad Jump 10 yards:
10 burpees
10 Bonnie Blairs
10 BBS
Broad jump 10 yards:
10 burpees
10 Bonnie Blairs
10 BBS

Bear crawl back to start. Repeat 5 times for time.

COT

Asked Pax for accountability. I’m entering a very difficult season at work, and I don’t want to withdraw from the group. However, that’s my natural reaction. Asked for help, texts, Slack call outs, outright kidnapping at my house if I start to pull away. I need F3 as a stress reliever. Don’t let me get lazy.

Moleskin

Pax thoroughly smoked.
El Chapo and Escobar need to meet.

News

Inaugural Tuesday at the Battery.

Recent Backblasts

August 28, 2019

Baker’s Circle of Doom

QIC: Mrs Baker (R)

Date: 08/28/2019

PAX: Clothespin, FNG-El Chapo

AO: The Battery

Conditions

The steam made the gloom even more prevalent!

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:

Form a circle with 6 stations:

Imperial Walkers
Burpees
Slow Squats
LBC
High Knees
Merkins

Rotate Counter Clockwise 30 seconds each exercise. Small rest between each round then rinse and repeat.

COT

Dont let life get you down!

Moleskin

The battery had an invasion this morning with another workout group assaulting the skate park!

News

Scenic City MudRun 09-08-2019

Recent Backblasts

August 25, 2019

Southern Rock and The Clock

QIC: Mrs Baker

Date: 08/24/2019

PAX: Bubbles, Schnitzel, Mustang, Fastlane, Rug Doctor

AO: The Battery

Conditions

Damp Fantastic

COP

Mosey out the Greenway to the east and stop at approximately 500 yd intervals:

Stop for SSH, Slow Squats, Forward fold, Yoga Merkins 15 count of each at the first stop.
2nd Stop in the mosey: 15 count of; SSH, Arm circles, seal claps, leg over forward fold L/R, continue mosey to upper parking lot by the pool.

The Thang

With Lynard Skynard soundtrack in the background and the mobile app keeping us honest:
1 Minute to complete the required exercise 10x, sprint across the parking lot and back
Diamond Merkin
Squat
Burpee
Big Boy Sit-up
Military Merkin
Squat Jump
Burpee
Bicycle crunches
Merkin
Squat
Pause the timer for a group mosey around the parking lot for recovery
Burpee
Big Boy Sit-up
Wide Merkin
Squat Jump
Imperial Walker
Burpee
Lunge
Squat
Burpee
Imperial Walker
Pause the Timer for a group mosey around the parking lot for recovery
Reverse Lunge
Crunches
Calf raises
Shoulder touches
Merkin
Pickle pointer
Calf raises
Crunches
Lunge
Burpee

COT

Mrs Baker: I have been reading and studying about Faith with respect to the details behind my Christian belief. In the book I have been reading the Author, Michael Guillen, talks about our Emotional Intelligence; EQ., IQ, and something he calls SQ, Spiritual Intelligence. We can see the world through each of these lenses, but it’s important to have balance between them for a full life. We need to not only look at the world intellectually with logic, but also use our emotions and consider the spiritual implications of our actions. It’s easy to stay in the physical and Intellectual side of life, but for a full multi-color view we need all three. He says that a person with a single lens is a cyclops and misses the deep nuances of the world. So let’s strive not to be cyclopes.
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

We had a solid workout and noticed the conspicuous absence of several brothers. Mostly we were quite in contemplation and sweat.

News

Upcoming Convergence on Labor Day at Beast Ridge
Upcoming Chattanooga Mud Run 9/8, plenty of teams available to join in
Wednesday AM workout at the Battery will shift to Tuesdays 0530 starting in September
Hacksaw is taking off and now starting a Wednesday and Friday workout schedule. Jump in down there, it’s not far and a great group.

Recent Backblasts

August 17, 2019

Jack Jumped and Jill Went Up The Hill

QIC: Rug Doctor

Date: 08/17/2019

PAX: Bubbles (R), Fastlane, Gaylord, Mayhem (R), Mrs. Baker (R), Mustang, Sidekick, Sidewinder (R)

AO: The Battery

Conditions

Sunny and warm but at least not as humid as it has been.

COP

Mosey behind ball field.
Little Baby Arm Circles IC x 10 (Forward & Reverse)
Moroccan Night Clubs IC x 10
Overhead Press IC x 10
Mosey around the rest of the ball field and pick up CMU’s AKA Jill (43lbs.)

The Thang

With CMU’s mosey on Greenway behind ball field stoping at each lamp post and do 10 Overhead Presses.

Mosey with CMU’s to bottom of Hell Hill.
60 Alternating Shoulder Taps
10 SSH AKA Jack IC
Mosey with Jill up to the top of HH and back.
55 Squats.
10 SSH IC
Mosey with Jill up to the top of HH and back.
50 Big Boy Sit Ups
10 SSH IC
Mosey with Jill up to the top of HH and back.
45 Bonnie Blairs
10 SSH IC
Mosey with Jill up to the top of HH and back.
40 Merkins
10 SSH IC
Mosey with Jill up to the top of HH and back.
35 Freddie Mercury’s
10 SSH IC
Mosey with Jill up to the top of HH and back.
30 Peter Parkers
10 SSH IC
Mosey with Jill up to the top of HH and back.
25 Lunges
10 SSH IC
Mosey with Jill up to the top of HH and back.
20 Mountain Climbers
10 SSH IC
Mosey with Jill up to the top of HH and back.
15 Star Jumps
10 SSH IC
Mosey with Jill up to the top of HH and back.
10 Walk-out Merkins
10 SSH IC
Mosey with Jill up to the top of HH and back.
5 Burpees
10 SSH IC
Mosey with Jill up to the top of HH and back.

Mosey with Jill to Skate Park for Mary.
Reverse Pickle Pounders IC x 10
Leg Lifts IC x 10
Hello Dollies IC x 10

COT

CIRCLE OF TRUST: You never know what another person is going through. When possible take a moment to listen, watch, and be aware that other are fighting battles that you just don’t know about.
BALL OF MAN: Several prayers requests were mentioned and lifted up.

Moleskin

11 trips up and down Hell Hill are bad enough, add a 43lb. Jill in the mix and the suck factor goes up exponentially. Blood trail in the skate park did not belong to any PAX member.

News

Labor Day Convergence
Battery Moving to Tuesday Saturday in September