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Repetition

Repetitiously – Adverb

Repetitiousness – Noun

Synonyns for repetitious: duplicative, reiterative, repetitive

QIC: Sunburn

Date: 10/22/2019

PAX: Dirk, Pit Stop, Backfire

AO:  Boneyard

Conditions

A bit breezy with a touch of chill. The rain is gone.

COP

SSH’s

Forward Fold

Willie Mays Hayes

Right Over Left/Left over right stretch

Little baby arm circles forward and backward

The Thang

Mosey around the track

Round 1: 10-Pull-Up’s, 50-LBC’s, 15-Bar Dips, 25 Merkins, 30-Squat Jumps, Lap around track.

Round 2 : 7-Pull-Up’s, 45-LBC’s, 10-Bar Dips, 20 Merkins, 25-Squat Jumps, Lap around track.

Round 3: 5-Pull-Up’s, 40-LBC’s, 10-Bar Dips, 15 Merkins, 25-Squat Jumps, Lap around track.

Round 4: 5-Pull-Up’s, 35-LBC’s, 10-Bar Dips, 15 Merkins, 20-Squat Jumps, Lap around track.

Round 5: 5-Pull-Up’s, 30-LBC’s, 10-Bar Dips, 15 Merkins, 20-Squat Jumps, Lap around track.

Round 6 Lighting Round: 5-Pull-Up’s, 5-LBC’s, 5-Bar Dips, 5 Merkins, 5-Squat Jumps,

COT

Problems, challenges, hardships are all GOOD.  Be glad when these things happen, it’s an opportunity to grow, learn, get out of your comfort zone and become better.

Moleskin

Full Disclosure. This is basically the same workout lead by Ascot at the Boneyard the previous Friday, I just made a few adjustments. I filled in last minute for the injured Candu and since I was the only one in attendance the previous Friday for Ascot’s beat down which I enjoyed I thought, why not, I’m going with that workout. It was as hard, it was not fun but it was a good workout and I hope everyone got their moneys worth.

Pretty quite this morning. Small crowd, lots of talk about investment real estate and it was good to see Backfire and Pitt Stop again.

News

Dirk’s upcoming Q on Friday. Pretty quite on the announcement front.

Recent Backblasts

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    Daddy Q to the Rescue

    QIC: Sunburn

    Date: 09/24/2019

    PAX: The Count (Respect), Cliff Hanger, FNG-Upper Decker, Mayhem, Best In Show, Wallflower, Peanuts, Candu

    AO: Boneyard

    Still Hot and Sticky –

    COP

    Disclaimer Given

    Warm Up:

    Mosey to front parking area

    SSH

    Baby Arm Circles Forward & Backward

    Forward Fold

    Merkins

    Willie Mays Hayes

    SSH

    Mosey to the benches

    The Thang


    20 Step Ups

    15 Incline Merkins

    20 Step Ups

    15 Incline Merkins

    20 Step Ups

    15 Bench Dips

    20 Incline Merkins

    15 Bench Dips.

    Mosey to Parking lot

    Suicides Drills

    Run to first light post and back/20 Merkins

    Rund to second light post and back / 20 Werkins

    Run to second light post and back / 20 Diamond Merkins

    Repeat

    Bear Crawl to first light post and back / 20 Jump Squats

    Bear Crawl to second light post and back / 20 Jump Squats

    Bear Crawl to third light post and back / 20 Jump Squats

    Mosey to Excersise Yard

    3 Rounds of 1 minutes of as many reps you can do.

    Pull Ups, Bar Dips, Spring Squats, Decline Merkins

    COT

    The topic was adapting to situations. Whatever it is in life we have to adapt to different situations. Not much remains static and knowing when and what kind of change or modification needs to be made is key to successfully moving on.

    Moleskin

    Since Ascot didn’t show up for his VQ there was a lot of chatter about consequences.

    We talked about showing up at his house to wake him but we all had to get to work. Come to find out he had a little fire at the house at 2:30 am among a thread of situations that prevented him from being with us. Still no excuse to miss his VQ but Daddy Q covered your A$$ because my love for you is unconditional. Betray me again, you’re dead to me! THIS IS F3

    News

    Last week of IronPax. Up coming VQ on Friday for Ascot 😮

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    It’s a Block Party Ya’ll

    QIC: Sunburn

    Date: 08/16/2019

    PAX: IronButt (Respect), Dirk, Ascot, CliffHanger, Candu, Best In Show

    AO: Boneyard

    Conditions

    Nicer then it’s been but not as nice as it’s going to be. 

    COP

    10 SSH

    OYO Forward Fold

    10 Willie Mays Hayes

    10 Hilbilly’s

    10 Imperial Walkers

    10 SSH

    The Thang

    [Comments]
    Block Party Weekend

    Grab a Cider Block 

    15 Military Press

    15 Bend Over Rows

    Mosey with your block over to the exercise yard and partner up.

    Partner A Does the exercise while Partner B is on the track. Once Partner A is done with his exercise he runs to swap with Partner B

    15  Merkins / Farmer Carry

    15 American Hammer/Walking Toe Toches

    15 LBC’s/Cusack Mosey (Hold Cinder Block over Head)

    15 Squats / Walking Lunges

    When finished plank or pick up the 6

    Circle Up:

    10 Shoulder Press

    10 Little Baby Arm Circles

    10 Little Baby Arm Circles backwards

    10 Seal Claps

    End with the 2 minute low plank challenge.

    COT

    We all have a sphere of influence. Family, wife, kids, work, church or neighbors.  Like it or not people are watching, listening and in some cases emulating.  We can all act correctly, look good and be the man in our public life but it’s what we do in private that matters.  Examine your thought life, examine what you do when no one is looking. Does it line up with what you’re know for in your public life.  Be genuine, be real but most of all be the best you can be.

    Moleskin

    Best in Show tried to be Prosciutto today but he caught himself before he sunk too far into the depths of the man crush zone.  He must have been dreaming of gold chains complementing his beautiful hair.

    We discovered today that Candu is scared of feral cats, the man is full of surprises.  We though he was fearless. 

    Ascot still has a broken tail light.  IronButt reminded him of that and Ascot responded with a blow horn. Honestly guys, I raised him better then that.  He must have learned that in college. 

    We were all so glad Moneyball finally posted at the Boneyard…Oh wait, not he didn’t he Fart Sacked.  We’ll forgive him this time, but do it again and you’re dead to me. 

    News

    Told those who have been coming a while that it’s time to Q.  No excuses, Sept schedule will be needing to fill in some slots and I’m expecting some of those spots to be filled up. 

    Recent Backblasts

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      Boneyard Tour – Dis & Dat

      QIC: Sunburn

      Date: 07/30/2019

      PAX: WuzntMe, Dirk, Whoopi, Cliff Hanger, FNG-Chester, Jazzy Jag, Lutefisk, VSquared,Iron Butt (Respect x2)

      AO: Boneyard

      Conditions

      It’s July 30th in Chattanooga. What do you want me to say, it’s snowing? Hot, Humid and I’m sweating. 

      COP

      SSH, Forward Fold, Willie Mays Hayes. Imperial Walkers

      Mosey to the front lot.  Merkins, Mountain Climbers, Carolina Dry Docs. LBC’s 

      Mosey around the corner for Wall Sits. Joe Fraser, Mosey around the corner for Wall Sits, Mohamed Ali’s, Mosey to next building for Wall Sits, Overhead Press, Smurfjacks

      The Thang

      On our way to the picnic tables:

      Step Up’s – 10 Each Leg, Incline Merkins – 12, Step Up’s – 8 each leg, Incline Werkins – 8, Step Up’s – 6 each leg, 12 Incline Diamond Merkins

      Mosey to the outside wall:

      10 Wall Jumps, 12 Inline Merkins, 8 Wall Jumps, 12 Incline Werkins, 6 Wall Jumps, 12 Incline Diamond Merkins.

      Light Pole Sprint Suicides

      Sprint to the 2nd light pole, bear crawl back, sprint to the second light pole, burpee broad jump back, sprint to the end of parking lot and Bernie Sanders back.

      Mosey to the stadium steps. Ok it’s not a stadium but I’m not sure what to call these concrete seats that overlook a ball field. Bleachers just don’t seem right.

      10 Toe Taps, 12 Incline Merkins,, 8 Toe Taps, 12 Incline Werkins, 6 Toe Taps, 12 Incline Diamond Merkins

      Mosey Back to parking lot speedway.

      Straight Up Suicides 1, 2, 3 light poles.

      Mosey the long way around the track to the workout yard.

      Rotating Circuit:

      2 Sets of 10 Pull ups, bar dips, toe taps, spring squats, chest press

      Mosey back to parking lot

      Easy jog to end of lot and jail break back

      Hard Sprint to end of parking lot and lunge back.

      Time’s Up, this concludes our tour.

      Worked into today’s tour we had about 5 Burpee Buses pass through which translates to 25 additional burpees.

      COT

      5 D’s evil uses to destroy you and/or defeat your team.

      1. Discourage

      2. Distract

      3. Distort (the truth with lies)

      4. Doubt

      5. Divide

      The answer is to

      1. Encourage yourself and others

      2. Focus on what matters

      3. Speak Truth to the lies.

      4. Trust

      5. Unite

      If your struggling with any of these, reach out to your F3 Brothers. That’s a big part of why we exist. 

      1 Thessalonians 5:11 Therefore encourage one another and build each other up, just as in fact you are doing.

       Moleskin

      It seemed pretty quit today. We missed the chatter of Candu and his occasional outburst of pain inflicted words.  We did discover that Lutefisk has hops and can leap tall wall’s. If this were a multi level marking business I would be rich. My downline Lutefisk brought another FNG – Welcome Chester. 

      News

      Starting Friday August 16 we will be adding Friday’s to the Boneyard. More opportunity for Q’s and VQ’s are encouraged. 

      2.0 workout coming in a couple weeks to the Landfill in a couple of weeks. 

      Lets be praying for each other. Many of us are super busy with a lot on our plates and new things being added to our schedules.  Pray that we are patient with our loved one’s and that we can shine the Light of Christ in every aspect of our lives and do it well. 

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        Foundational Form – Candu – Boneyard – 7/18

        QIC: Candu

        Date: 07/16/2019

        PAX: Deep End, Ducktales, Iron Butt (Respect x2), Lutefisk, Sunburn (Respect), Cliffhanger, Dirk, The Count (Respect x2), Milkman

        AO: Boneyard

        Conditions: So frickin moist, damp if you will (i know you will)

        COP

        SSH x 15 IC

        Slow Squat x 15 IC

        Finkle Swings x 10 each leg

        Windmills x 10 ICn

        Seal Straddle Squats x 15 IC

        Merkins x 10 IC

        Carolina Dry Docks x 10 IC

        Monkey Humpers x 10 IC

        Mtn Climbers x 10 IC

        The Thang – Foundational Form

        5 Each of everythang

        Form Form Form– Deep, Down, Controlled, Thoughtful, Precise, Intentional

        No leverage, no body weight, no momentum 

        2 Groups – Upper Body & Lower Body

        Upper Body – Chin-ups, Dips, Inverted Rows, Pull-Ups, Kerlina Dry Docks

        Lower Body – Deep Assisted Squats, Spilt Leg Lunges, Balance Squats, Leg Raises, Jump Squats

        10 each kinda guy? Tough, hold the 5th until failure

        Complete all upper, lap, complete lower, lap

        Need to modify> Modify intentionally, focusing on getting where you need to be to accomplish the desired move with enough assistance to execute the desired move with purpose and control 

        Next Round – 3 each

        Next Round – 1 each – slow as you can go

        COT

        Jesus Is Calling  – Self Pity is a Slimy, bottomless pit

        Candu’s interpretation: Headed towards the slope? Come to F3 more. Feeling low? Tell a F3 confidant. Then come to F3 more. Things not going your way? Come to F3 more. Things going your way? Come to F3 more and share your positive energy!!!

        Moleskin

        You’re always supposed to focus on form!!! – The Count

        Deep End came out of the depths to be with us, opened up a lil bit, & used F3 to spring his way into a big personal day. Proud of him.  Look forward to more consistency outta him. 

        News

        Nah

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          Take Out the Garbage: Landfill – Sunburn

          QIC: Sunburn

          Date: 07/06/2019

          PAX: Fly By (Respect), VSquared, Song Bird, Milkman, Sonic (Willy Loman),   FNG-Earmuffs, Geek Squad, Back Pew, Candu, Vila, Skitch, Mader (Willy Loman), LazyBoy (Willy Loman)

          AO: Landfill

          Conditions

          Not bad but we did sweat…a lot

          COP

          SSH, Forward Fold, Willie Mays Hayes, Mountainman Poopers, Mosey to lower parking lot by big hill.  Little Baby Arm Circles, LBAC Backwards, Moroccan Night Clubs, Seal Claps, Overhead Press

          The Thang

          Mosey across the walkway to the big HILL

          Bear Crawl to the top and come back down and finish with the 6 then walk it down to the bottom.

          Lunges to the top and come back and finish with the 6 then walk it down. 

          Bernie Sanders to the top and come back down and finish with the 6.  Walk it down.

          Mosey to the playground. 

          3 Groups Rotating Stations – Rotate through each station twice.  Q’s count 20 each

          Swing Crunches

          Dips

          Squats

          Mosey to the soccer field:

          Suicides 20 yards back to goal line and 10 Broad Jump Burpees

          30 Yards back to goal line and 15 Werkins

          40 Yards and back to goal line and 25 Shoulder Taps

          50 Yards and back to goal line and 30 Jump Squats

          Repeat but cut the reps in half rounding up.

          Mosey to bottom of the hill.

          Bear crawl to top then pick up the 6 back to top then walk to bottom

          Lunges to top then pick up the 6 back to top then walk to bottom

          Bernie Sanders to top then pick up the 6 back to top then walk to bottom

          Mosey over to small hill:

          Bear Crawl to top walk it down

          Duck Walk To Top and walk it down

          Reverse Crap to Top and walk it down. 

          Mosey to soccer field:

          Mini Yoga session led by Vila

          Suicides 20, 30, 40, 50

          50 Yard Jail Break 

          12 Crunchy Frogs, 12 Hello Dolly or Good Girl Bad Girl, 15 American Hammer

          COT

          We talked about cleaning out the unnecessary garbage in your life in order to become the best HIM you can be. Whether it be what you read, watch or conversations you take part in, life is too short to waste your time focusing on things that are unfruitful, harmful or working counter-intuitive to our efforts to be better. If it’s not accelerating you in the right direction whether it be relationships, goals, work or other then get rid of it and don’t waste time on it.  Clean out the garbage and be free to live. 

          Moleskin

          My pre-blast goal was to have someone splash Merlot, someone cry and someone to either sign me up to sell their house or buy a house or we will exercise until all 3 happen.  Unfortunately none of it happened however Vila gave a fake cry and I wasn’t buying it.  These HIM are excellent and we enjoyed the 3 – Willie Loman who joined us this morning. 

          News

          Fallen 5 Next Saturday.  

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            Leave No Muscle Behind

            QIC: Sunburn

            Date: 06/11/2019

            PAX: Candu, Steam Engine, Dirk, Countdown, Whoopi, Ascot

            AO: Boneyard

            Conditions

            A pleasant 60 degrees. Is this fall?  I’m not complaining but Candu was confused as to what to wear.  He ultimately decided to wear shorts and his tee so no one would make fun of him. 

            COP

            Mosey to the Landing Strip

            SSH, Forward Fold, Willie Mays Hayes, Imperial Walkers, Mountain Man Poopers, SSH

            The Thang

            Outbacks:

            Bear Crawl to light post, run back
            Lunge to light post, run back 
            Burpee Broad Jumps to the light post and run back.

            Mosey to Benches
            10 Step Ups each leg x 2
            10 Incline Merkins x 2
            10 Bench Dips x2

            Mosey back to Landing Strip
            Suicides:
            Run to first light and back 5 Merkins
            Run to 2nd light and back 5 Werkins
            Run to 3rd light and back 5 Diamond Merkins

            Round 2:
            Run to 1st light and back 5 Carolina Dry Dock
            Run to 2nd light and back 5 Carolina Dry Socks (Right Leg)
            Run to 3rd light and back 5 Carolina Dry Socks (Left Leg)

            Mosey to the Jail Yard

            7 Station Circuit
            Dips, AB Machine-Leg Lifts, Box Jumps, Decline Merkins, Pull Ups, Spring Squats, LBC’s

            Lap around the track and repeat the 7 Station Circuit

            Lap Around the track but last 150 yards breakout for the parking lot.

            COT

            Shared Galatians 5:22-24 “The Fruit of The Spirit”

            These are all great attributes to have and strive for but how do we get there? It’s by our daily walk, seeking the words of Jesus through His word, prayer and meditation. We can truly fake this stuff but when it becomes natural and an outpouring from your life that’s when it’s Spirit led and becomes truly a Fruit.  Thank you “Countdown” for adding and reminding us that we are the vine and without the branch (Jesus) it’s impossible to bear fruit.

            No Prayer request.

            Upcoming Ruck Event for fallen 5 on July 

            Moleskin

            Weather was crazy good. 

            Good to have Steam Engine roll in to check out the Boneyard. The dude is a beast. 

            Ascot is enjoying the married life and has come back to us after a brief absence. 

            Candu as always was good for some obscene moans and groans of pain. Hit him with the unexpected 5 burpees at the end.

            Burpee Bus lives although we only caught 2 this morning.  

            News

            Found out that Roadhouse has sold his business and that’s why Dirk has been absent, he’s had a lot to do to get ready for the sale. 

            Roadhouse gets off his crutches this week. 

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              Last Minute, In It To Win It – 05/21 (Boneyard)

              QIC: Sunburn

              Date: 05/21/2019

              PAX: Candu, Whoopy, WuzntMe

              AO: Boneyard

              Conditions

              It’s heating up but was still nice.

              COP

              SSH’s, Forward Fold, Willie Mays Hayes, Cherry Pickers

              The Thang

              Mosey on over to the far parking lot. Suisides – Bear Crawl to 3 light pole & run back, Lunge to 3 light pull & run back, Purpee jumps to light pole & run back.  Over to wall: 20 Incline Merkins, 20 Wall Dips, 20 Decline Merkins.  Mosey around track and sprint at every 3rd light.  End with a round of Mary’s. 

              Title of exercises or routine
              Last Minute, In It To Win It

              COT: Commitment is the word of the day.  Let your word be your word. It’s an example to those who you’ve made the commitment to such as family, co-workers and other F3 men.  

              Moleskin

              It was good to have Candu back from his honeymoon and in his true form. Lot’s of moaning and groaning going on from Candu and Whoopy. 

              News

              Upcoming Murph Challenge

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                Start your weekend by getting a Sunburn

                QIC: Sunburn

                Date: 05/18/2019

                PAX: Fastlane, Bubbles, Sidewinder, ThreeSkin, Mustang, RugDoctor, Mrs. Baker, 9 Volt, Sidekick, Schnitzel, Transplant

                AO: The Battery

                Conditions

                Perfect, not too hot, not too cold

                COP

                Mosey around the dog park to the far end of parking lot. SSH, Forward Fold, Mountain Man Poopers, Willie Mays Hayes, Imperial Walkers, LBAS, LBAS-Reverse, Overhead Press, Seal Claps

                The Thang

                Mosey around park to playground.

                3 Rounds: 20- Big Boy Sit Up’s, 20-Werkins, Dips, 20-Air Squats, 20-Merkins – Run up and around Playground

                Mosey to Hill around park to hill. Lung Up hill to parking lot.

                Lunges across parking lot and back

                Bear Crawl across parking lot and back

                Burpee Broad Jumps across parking lot

                3 rounds of wall jumps

                Mosey to bottom of hill: Bear Crawl up hill

                Mosey down top side of playground

                20 Pull Ups on your own

                Mosey to bottom of playground to for a round of Mary

                Mosey back to starting point. 

                COT

                Word of the day is commitment. Family

                 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

                [The “Moleskin” aka the “NAKED-MAN MOLESKIN” is the portion of the Backblast in which the Q describes interesting things about the Workout that are at least partially true.]

                News

                Upcoming Murph

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                  What is your WHY?

                  QIC: Sunburn

                  Date: 04/23/2019

                  PAX: Early Bird, Peanuts, Whoopy, Candu, Roadhouse (Respect x2), Iron butt (Respect x2), Dirk, Ascot, VSquared

                  AO: Boneyard

                  Conditions

                  60 Degrees, dry and peaceful

                  COP

                  SSH, Forward Fold, Willie Mays Hayes, Windmills, SSH, LBAC, RLBAC, Moroccan Disco, Seal Claps, Shoulder Press ***Burpee Bus*** x5

                  The Thang

                  Mosey over to the picnic benches
                  Beware of the Burpee Bus
                  Step Up’s x10 Each Leg

                  Bench Dips x10

                  Squats x10

                  Elevated Merkins x10

                  Step Up’s x 10 Each Leg

                  Bench Dips x 10

                  ***Burpee Bus***(5 Burpees)

                  Sep Up’s x10 Each Leg

                  Elevated Merkins x10

                  Mosey to Tennis Courts:

                  Diamond Merkins x 12

                  Imperial Walkers x10

                  In honor of Ascots upcoming wedding:

                  Proposal Lunges across both courts and back

                  Pickle Pounders

                  Getting Freaky with Pickle Pointers

                  Now he’s ready for his wedding night!

                  Squat Hops to far side and back

                  LBC’s x15

                  Lunges to far side & back

                  ***Burpee Bus***

                  Squat Hops to far side and back

                  Diamond Merkins x10

                  Mountain-man Poopers

                  Mosey down the hill to wall

                  Wall Dips x12

                  Mosey back to parking lot.

                  ***Burpee Bus***

                  Mary’s: Crunchy Frogs, Hello Dolly, American Hammers, Freddy Mercury’s, Flutter Kicks, maybe some more but I don’t remember.

                  COT

                  This morning I talked about the importance of knowing your WHY in everything you do. What is the why behind your work? What is the why behind your marriage? What is the why behind your F3 commitment? What is the why behind your parenting? If you don’t know why you’re doing something then it’s just being done without any meaning behind it. Know the why (motivation) and it will can change your outlook on it and your attitude toward it. Don’t just exist, make your life meaningful by knowing your WHY! ***Burpee Bus x 2 1/2 during COT) ***

                  Moleskin

                  After our quick mosey and warm up at the front parking lot we found Peanuts wandering the park. I’m not sure if a drug deal went down (this is the Southside) or if he was shopping at Food City but he found us.

                  With Ascot’s upcoming wedding I opened up opportunity to any marriage advise. Great words of advise from Candu, Ironbutt & VSquared.

                  There was some chatter early on but by the time we got to the tennis courts it got pretty quite. Although, Candu is always good for some choice words when another round of lunges is called out or the Burpee Bus drives by.

                  News

                  Candu is on Q at Lions Den tomorrow. Moondance has a brand-new 2.0. Congratulation. Ascot is getting married Friday evening. (Give me grandkids)

                  Thanks for playing, it was fun!

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