Posted on

Social Distancing in Soddy

QIC:  Red Tees

Date: 3/19/2020

PAX: U-Turn, Ducktales, Geek Squad, Milkman, Friar Tuck

AO: Huey

Conditions

Nice warm morning. I I was running late.

COP

We warmed up with some SSH, a little stretching and a little mosey to Roxanne

The Thang

We made our way to the pavilion after our Roxanne mosey and broke up into pairs. We completed 100 dips, 100 monkey humpers, 200 flutter kicks, 200 squats and 100 incline merkins between partners. While one partner exercised the other partner did 10 step ups on the picnic table benches and the we switched. We did stop briefly during the Dora to do burpees to “Bleed it Out” by Linkin Park (one burpee every time Chester sang bleed it out). After we completed the Dora we did a Native American jog to the parking lot and back and then moseyed back to the pavilion. There we fought COVID-19 by one partner sitting on the wall and punching while the other partner defended themselves by doing 30 Freddy Mercury’s and then switched. We ended with a round of merkins while the group held plan and then werkins while the group help plank and then Captain Thors but only up to 5 (1 big boy set up and 2 American Hammers, multiply the reps by the number you are on).

COT

It’s a crazy time, but I keep reminding myself of Philippians 4 where we are commanded to not be anxious about anything but to rely on the Lord. He is all sovereign and all good. As we practice social distancing let’s use the time to get closer to Him and our families and work on the parts of ourselves that need tending to. If you can support a local business, do it. People are going to be hurting for work and income and if we are able to help others we must.
BALL OF MAN: There were lots of prayer requests for loved ones going through everything from cancer treatment to treatment for Rheumatoid Arthritis and for the men who aren’t able to be near their families because of where they live and just the age and risk group loved ones are in.

Moleskin

It was a good workout all the way around. I love the normalcy of seeing the guys and us struggling through this first part of our day. The spacing in the name-a-rama was bit excessive and the no touch fist bumps were a bit odd (actually just made me feel like a lame white dude who isn’t coordinated enough to land a fist bump, but it’s all good).

News

We are on hold with officially sanctioned F3 workouts until the 30th. Tough call, but keep working out, hitting each other up on Slack and keep each other in our prayers.

Recent Backblasts

    Posted on

    Perceive, Advise, Monitor, & Adjust

    QIC:  Mr. Clean

    Date: 03/16/2020

    PAX: Burrito, Cable Cutter, Geek Squad, Hasbro, Milkman, PediaSure, Red Tees, Spackler, U-Turn

    AO: The Huey

    Conditions

    Upper 40’s. Damp. A bit chilly. Disclaimer was given. Respect each man’s personal space. Choose not to share coupons without judgement. NO exercises involving close contact with Pax will occur. PLEASE just use good discretion.

    COP

    The Thang

    YHC was reminded once again; that, his communication skills when Qing and explaining the routine still needs sharpening. Hey, John Doe, how bout that Burpee Apocalypse? It really does all make sense in my head.

    This was my take on the Moneyball special of “The 1,000.”

    Complete the exercise while climbing the the suicide ladder. For the Lion’s Den, MB has the Pax complete their reps before they get to the top. Today’s Pax completed suicides to a determined point and had to finish their reps before they got there.

    Merkins — 100
    Alternating Shoulder Taps — 100
    Dolly’s — 100
    Curls — 100
    Shoulder Press — 100
    Dips — 100
    SSH — 100
    Curls — 100
    Bent Over Rows — 200

    COT

    The workout description of this BB was easy, but I have been struggling as to how exactly to put the COT word into, well, words. So, if you read this, then please just show me some Grace. Also, if you read this, then I want to encourage you to attend the Lion’s Den on 03/27/2020 if you’re able.

    Throughout the last couple of weeks, I have received some advice from multiple sources including but not limited to F3 Pax. Some of this was solicited and some was unsolicited.

    Should we provide advice to someone, solicited or unsolicited, we must account for the response from the person to whom we provide advise. Why? Providing advice indicates care and love for the one receiving advice.
    If we genuinely care for someone, then we must prepare ourselves, certainly myself included, for the reaction to said advice. BECAUSE the reaction, unfortunately, may not be as we hope for requiring grace from adviser.
    Please apply this to YOUR life in the best way in which you know how. For me, it is opening my mind to advice I receive and understanding that people truly have good intentions while also tempering my reaction. For some, it may be the opposite.

    Fissure said it well to me recently; “let’s all just remember this is a volunteer organization with guys that have jobs, families, and responsibilities but united with a single positive goal: improving the world around us.”

    Moleskin

    John Doe. Please just send me the BB’s from Burpee Apocalypse…I don’t have to explain it

    News

    Recent Backblasts

      Posted on

      Freedom Bird

      QIC:  Fissure

      Date: 03/12/2020

      PAX: Friar Tuck, Couch Potato, Threeskin, Geek Squad, Bandcamp, Milkman, U-turn, Ducktales

      AO: The Huey

      Conditions

      Upper 50s. Ground wet. Humidity beginning to roll in.

      COP

      Mosey from flag around track over to back lot
      Circle up
      SSH x 10 IC
      Imperial Walker x 10 IC
      SSH x 10 IC
      Fwd Fold x 10 IC
      WMH x 10 IC
      SSH x 10 IC
      Teapots x 9 each side IC
      SSH x 10 IC
      Iraqi tea time x 10 IC
      SSH x 10 IC

      The Thang

      “Killer B’s”

      3 Rounds:
      Broad jump 10 yards
      10 burpees, 10 Bonnie Blairs, 10 big boi situps
      Broad Jump 10 yards
      10 burpees, 10 Bonnie Blairs, 10 big boi situps
      Broad Jump 10 yards
      10 burpees, 10 Bonnie Blairs, 10 big boi situps
      Bear crawl back to start 30 yards
      While waiting for 6: hold plank to failure, 10 big boi situps, run lap

      1 Round:
      Broad jump 10 yards
      5 burpees, 5 Bonnie Blairs, 5 big boi situps
      Broad Jump 10 yards
      15 burpees, 15 Bonnie Blairs, 15 big boi situps
      Broad Jump 10 yards
      20 burpees, 20 Bonnie Blairs, 20 big boi situps
      Bear crawl back to start 30 yards
      While waiting for 6: hold plank to failure, 10 big boi situps, run lap

      Mosey back to flag

      COT

      Briefly touched on the corona virus craze that is currently in full swing. No touchy.

      Encouraged the pax to embrace whetstone and seek out Iron Butt’s guidance. F3 is built to foster mentor/mentee relationships.

      Moleskin

      An older gentleman pulled up to get some laps in. He was kind enough to light a heater for our lungs to enjoy

      Couch referred to THE huey as a Freedom Bird on our way back to the flag. What a great symbol she is.

      News

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

      Recent Backblasts

        Posted on

        Trill speak

        QIC:  Whittler

        Date: 03/09/2020

        PAX: Hasbro, U-turn, Threeskin, Fissure, Mr. Clean, Geek Squad, Radiohead, Cable cutter, Band Camp, Lugnut

        AO: The Huey

        Conditions

        Cooler than expected and remarkably quiet

        COP

        Warm up lap with a stop for 40 merkins then wind up in the back parking lot

        Windmill x 10

        Third grade x 10

        Willie mays Hays x 10

        Calf stretch x 10

        SSH x 20

        Arm circles x 10

        Seal clap x 10

        Randy x 10

        Plank x 15

        Plank Jack x 10

        Shoulder taps x 10

        SSH x 25

        Imperial Walkers x 15

        The Thang


        Case of the Mondays
        Start at one median with 1 rep, then run to the other side and do 5 reps of another exercise and run back. Do this for 8 rounds, increasing reps by 1 and 5 respectively.

        Burpee x 1, LBC x 5

        Burpee x2, LBC x 10

        Etc until Burpee x 8 and LBC x 40

        Lunge walk suicides with squats every other line x 10 lines

        Mosey to pavilion

        Dips x 10

        Thrusters x 10

        Incline merkins x 10

        Decline Merkins x 10

        Lunge walk back to lot

        Mary

        Pickle Rounder circle x 4 rounds

        Freddie Mercury x 10

        Pretzel x 10

        Heel touch x 10

        COT

        Significance

        This word means different things to different people. How do you define significance for your life? We often seek significance in the wrong thing such as fame, possessions, money, worldly accomplishments, power, etc. These are all fleeting things. At the day of the day, we shouldn’t define significance by what we have or what we have accomplished. My goal is to define my significance based on my relationship with Christ. I’m not perfect and I haven’t yet achieved that but my goal every day is to give up the rat race and find my significance in the love I have for Jesus Christ.

        Moleskin

        Hasbro was injured but powered through. T claps

        It was very quiet without Burrito and Ducktales there

        There was some trill work done

        Duck showed up at the end with coffee despite his hamburger feet and me failing to come through on a Kenyan foot transplant

        News

        Zack Attack this Saturday – see Duck for deets

        3rd F tomorrow – give your new socks to Fissure

        Recent Backblasts

          Posted on

          To the Bridge! Everyone’s Doing It!!

          QIC:  Mr. Clean

          Date: 03/05/2020

          PAX: Band Camp, Ducktales, Geek Squad, Hasbro, Milkman, She Shed, Threeskin, U-Turn

          AO: The Huey

          Conditions

          “A really cold and wet 48” — She Shed

          COP

          Capri Lap

          The Thang

          YHC was asked if Dora was making an appearance. Maybe later. For now, we take two steps forward and one step back.
          Two Steps Forward and One Step Back
          Mosey two light pole forward — Complete 1 Squat
          Mosey one light pole backward — Complete 1 Burpee
          Rinse and Repeat. Increase Reps by One each time.

          Dora, Stations, Peanuts Exercise…(Nobody really ever knew, including the Q)
          At the Tuff Muff, Peanuts did this really cool routine in which each set of partners completed a Dora, those partners completed a minimum set reps, once the minimum was completed, the exercises continued until the Six completed their hundred.
          YHC tried his hand at this and well, two steps forward and one step back.

          –Merkins
          –Front Raises
          –Shoulder Presses
          –Curls
          –Dips
          The goal here: allow the Pax to choose the exercise (alleviated the issue of too few coupons and adding the opportunity to “modify upward”). Unfortunately, with multiple exercises going, it became very confusing as to when the Six was in. Audible.

          Dolly. 100 Reps (minimum) until Six arrived.

          Everyone’s Doing It!
          We completed suicide burpees until time.

          COT

          Before the COT began, we took a moment of silence for those affected by the tornadoes.

          In life, we get opportunities. Sometime that opportunity is to take two steps forward only to move a step backward. It’s ok. In the end, you still gained ground. Therefore, we have two choices: (1) focus on the step backward, or (2) focus on the fact WE. GAINED. GROUND. This morning, YHC had this happen during the Q. In the end, YHC focused on the hilarious nature of the Mumblechatter (see title), and frankly, in the end, HIM of F3 Chattanooga got a solid workout. Are you gaining ground or dwelling on the step backward? Are you taking care of yourself to take care of others?

          Moleskin

          JUMP OFF THE BRIDGE! EVERYONE’S DOING IT! — Threeskin featuring the artist known as Ducktales
          I knew Dora would be here at some point — multiple Paxers
          So, some guys are going to do like 300 and run 4 miles? Yes that’s correct Threeskin! TO THE BRIDGE!

          News

          Zack Attack Obstacle Course Race — See Ducktales
          Planning stages of 3rd Annual Fallen Five Memorial Event.
          https://f3chattanooga.wpcomstaging.com/schedule-locations/fallen-five/

          Recent Backblasts

            Posted on

            What Goes Down Should Come Back UP!

            QIC:  GeekSquad

            Date: February 27, 2020

            PAX: Bandcamp, Cable Cutter, Couch Potato, Ducktales, Hasbro, Milkman, Snowflake & U-Turn 

            AO: The Huey 

            Conditions

            33 degrees. Windy and cool, but not too bad.

            COP

            SSH x 25

            Mountain Climbers x 15

            Proscuitto’s Gold Chains x 15

            SSH x 25

            Merkins X 15

            Moroccan Night Clubs X 15

            SSH X 25

            Forward LB Arm Circles X 

            Backward LB Arm Circles

             

            The Thang

            The Thang – Field Trip
            30 sec each exercise: 2 Exercises per stop; 1 in plank position and 1 upright (what goes down to plank, comes back up to upright exercises)


                Stop #1 Burpees & Bonny Blair’s – jump Lunges – 30 sec / each
                Stop #2 Plank jacks & Squats jump Lunges – 30 sec / each
                Stop #3 Alternating Shoulder Taps & Mile High Monkey humpers 30 sec / each
                Stop #4 Dive bombers & One legged Bulgarians 30 sec / each
                Stop #5 Peter Parkers & Overhead Presses 30 sec / each

            Mosey to Pavilion
                 Wall Sits & Bus Drivers – 30 sec / each
                 Muhammad Ali’s & Joe Frazier’s – 30 sec / each
                 Indian Run with Speaker back to startex. Handoff Speaker to next person in line

            Moleskin
            What I can remember, “We like to Move it, Move it!”; “So just Chill to the next episode (between stops)”

            Recent Backblasts

            COT


            COT
            “A negative attitude is like a flat tire, before you go anywhere you have to change it,”
            I consider myself a positive person and I fight the urge to get sucked into negativity. However, when I am not intentional about it, I tend to be received as supporting negativity. And sometimes, I do allow myself to get sucked in.
            I cannot tell you how many times I have dreaded a workout because I was tired physically or mentally and yet pushed through it and afterward was glad I did.
            If you ever stop pushing yourself, you will cease know what you are truly capable of. Embrace the suck. What people will always remember is not what you said but rather your attitude when you were faced with difficult times and change.
            Be a difference maker by choosing to have a good attitude in all that you do!

            Moleskin

            What I can remember, “We like to Move it, Move it!”; “So just Chill to the next episode (between stops)

            Recent Backblasts

             

              Posted on

              Hasbro Celebrates One Year!

              QIC:  Mr. Clean

              Date: 02/17/2020

              PAX: Band Camp, Burrito, Cable Cutter (Kotters), Cannoli (Willy Loman), Ducktales, Dundee (Kotters), Friar Tuck, Hasbro, Milkman, U-Turn

              AO: The Huey

              Conditions

              45 degrees. Clear and beautiful out.

              COP

              SSH — 15 IC

              Finkle Swings — 10 each leg

              Willie Mays Hays — 15 IC

              Grady Corn — 50 OYO

              SSH — 15 IC

              The Thang

              I brought by weinke over from my LD Q on Friday. This was mainly due to the COT/WOD. YHC felt it necessary to share this with these men as well.
              A.L.A.R.M.S.

              Arms (Dips) 100 reps

              Legs (Cotton Eyed Joes) 150 reps

              Abs (Leg Raises) 200 reps

              Rhomboids (Table Rows) 200 reps

              Medials (Sumo Squats) 200 reps

              Sternocostal (Incline Merkins) 200 reps

              COT

              I missed some time, not a lot, but plenty enough.  I took time away to adjust some things and improve my character.  I left to fix some things I even blamed on F3. Here is the fact of the matter: I got butthurt. I hit a tailspin. I was headed into a darkness.

              So, what fixed it and why am I here leading today?

              People often say “God will never give you something you cannot handle”, BUT I completely disagree.  Yes, you heard that right. I disagree.

              BECAUSE, the devil will give you plenty of things you cannot handle, BUT you will never get something that GOD can’t handle.  Let Go. Want to lead? Learn to relinquish control. Learn to fail and learn. Learn to learn. Learn to love. Learn to love yourself, your family, your friends, your enemies (it’s called forgiveness), BUT most of all GOD. 

              P.S. — Let this be my first effort to make amends with the men of F3 who placed trust in me in which I betrayed or know me as only a Slack icon.

              Moleskin

              Mumblechatter was strong.

              The North Carolina guys like naming Italian guys after Italian foods..

              News

              Tuff Muff 02/22/2020

              YHC is looking for relay partner(s) for Erlanger Marathon Relay

              Recent Backblasts

                Posted on

                Simple Spicy Spartan

                QIC: Couch Potato

                Date: 01/27/2020

                PAX:  U-turn, DuckTales, Burrito, GeekSquad, Gruber, Radiohead, Milkman, FriarTuck, 

                AO: Huey

                Conditions

                Perfect weather for the end of January, 43 degrees, no wind and dry

                COP

                400 meters on the track at warm up pace, Bear Crawl, Gorilla then stretching consisting of chicken wing, cross body arm pull, forward fold, surfer, pyramid

                The Thang

                1. 4 rounds for time of the following
                  1. 400 meter sprint +30 Burpees
                  1. In and Outs -25
                  2. Seated Bicycle – 25 each way
                  3. Fifer scissors – (slow flutterkicks) -25
                  4. Leg climb -25 each side

                Recent Backblasts



                  Posted on

                  this is not DRAFT: Milkman (Huey – 10/28)

                  QIC: threeskin

                  Date: 01/20/2020

                  PAX: Mr. Clean, Ducktales, Couch Potato, The Count, Milkman, Steam Engine, Spackler, U-Turn, Lloyd, Band Camp, Clothespin

                  AO: Huey

                  Conditions

                  Coldest beatdown I have had in a long time.

                  COP

                  threeskin’s normal warm-up, lots of SSHs, but never more than 20 in cadence

                  The Thang

                  Rock Around The Clock
                  the lamp posts mark each hour of an analog clock
                  1 Broad Jump then Lunge from 12 to 1 – run back
                  Pickle Pointers until the last man returns and calls 10 IC

                  2 Broad Jump then Reverse Lunge from 12 to 1 – run to hour 2 then back to 12
                  Plank Leg Lift until the last man returns and calls 10 IC

                  3 Broad Jump then Willie Mays from 12 to 1 – run to hour 3 then back to 12
                  Imperial Walker until the last man returns and calls 10 IC

                  4 Broad Jump then Lunge from 12 to 1 – run to hour 4 then back to 12
                  Pickle Pointers until the last man returns and calls 10 IC

                  5 Broad Jump then Reverse Lunge from 12 to 1 – run to hour 5 then back to 12
                  Plank Leg Lift until the last man returns and calls 10 IC

                  6 Broad Jump then Willie Mays from 12 to 1 – run to hour 6 then back to 12
                  Imperial Walker until the last man returns and calls 10 IC

                  7 Broad Jump then Lunge from 12 to 1 – run to hour 7 then back to 12
                  Pickle Pointers until the last man returns and calls 10 IC

                  Time

                  COT

                  Successful people maintain a positive focus in life no matter what is going on around them. They stay focused on their past successes rather than their past failures, and on the next action steps they need to take to get them closer to the fulfillment of their goals rather than all the other distractions that life presents to them.

                  Moleskin

                  We were all just glad the count survived. Proof that his activity that morning were not healthy. ha!

                  News

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

                  Recent Backblasts

                    Posted on

                    So Fresh and So Clean

                    QIC:  GeekSquad

                    Date: January 9, 2020

                    PAX: Backseat, Bandcamp, Ducktales, Fissure, Milkman, Threeskin, U-Turn, FNG-Gruber, 

                    AO: The Huey 

                    Conditions

                    35 degrees. A little chilly, but not too bad.

                    COP

                    S – SSH (25)

                    T – on your 6 – Toe touch (12 each leg)

                    A – A-kickers IC (12 count)

                    R – Russian twist /American Hammers (12)

                    T – Tony Hawk Burpee (10) instead of clap, do 360

                    S – SSH (20) *still A little dizzy from Tony Hawk Burpees

                    The Thang


                    1.5 mile total

                    1 lap then 25 merkins; 50 squats then 75 LBCs  x 4 sets

                    Mary’s

                    LBCs x 10

                    Side Crunches x 8 (each side)

                    Freddie Mercurys x 10 

                    Pretzels x 8 (each side)

                    Examiners x 10

                    Leg lifts x 10 (each side)

                    Planks x 1 minute

                    COT

                    Get off to a fresh start in 2020! The other day blindside, challenged us from the pulpit to “do 1 more!”  He got it from reading A workout book by Arnold Schwartzeneger. I challenged the PAX with pushing themselves to do one more rep, push through the tough times and go the extra mile. Go the extra mile in relationships with friends, family, spouse/significant other and in general. You are all leaders, so lead!

                    Moleskin

                     

                    I gotta just do it so I can keep doing it, cause I don’t want to stop doing it.  

                    it will be cool, like straight up Keanu Reeves s#!+

                    Recent Backblasts